Compound Fitness Online Coaching

Every morning I woke up and every night I went to bed this year with that race on my mind. It consumed me. Every social event, every beer, every early night, every lie-in—it all carried the weight of consequence because I knew it could make the difference when it came to getting through those 100 miles.

In the end, it all played out.

I can’t really recommend taking yourself to that point unless you’re truly ready for it. Living on the edge of snapping isn’t a great place to spend your time, but there’s something satisfying about looking back and knowing you never folded.

Anyway, enough about me running up hills.

It’s been a busy few weeks between the race, my birthday, a packed gym, clients absolutely smashing it every day, and a calendar full of events for the rest of the year.

Life’s certainly livin’ at the minute… and that’s exactly where it should be. ❤️

Next stop 🇬🇷 - get me on that big bird ✈️

Perhaps the comfort we’re searching for is the belief that one day we’ll arrive. Yet every challenge overcome doesn’t offer an ending—it offers an invitation. To ask bigger questions. To grow again. To see life through another lens. To wander down paths we never knew existed…..

Just. Move. Forwards.

🫡

‘The devil’s a smooth talker when you’re at your weakest’.

And that c**t was singing a finer tune than Sade all day Sunday. Every climb, every blister, every excuse… he was there telling us it’d be easier to stop.

Somehow, we didn’t listen.

Maybe one day I’ll stop seeing how far I can go.

But chances are, I ain’t giving in to that old boy just yet. 👊

Beacons Way Ultra 100 Mile ✅

5 blokes + 5 belt buckles.

You can’t keep these dogs down.

From flat-out quitting to somehow getting across that finish line in 38 hours something… what a fu***ng epic.

I know everyone says thanks to the people who helped them, but seriously, from the bottom of my heart, I would never have crossed that line without the lads and the support crew.

Absolute legends. ❤️

Until the next one…

For now, I’m just going to keep feeling sorry for my poorly feet. 🥹

“If you can fit a c**k in an arse, you can fit that in your bag, son.”

— Luke Dalton, circa 2009.

It’s still one of the funniest things anyone has ever said to me while packing for an event.

But there’s a serious point underneath it.

People think ultras are won and lost by fitness. The training. The miles. The climbing.

The reality? You live and die by your admin.

Everyone can put one foot in front of the other. The people who do well are the ones who can still make good decisions 20, 30 or even 40 hours into the race.

Can you keep eating when you don’t want to?

Can you keep drinking before you’re thirsty?

Can you spot a hotspot on your foot before it becomes a blister that ends your race?

Can you change layers before you get cold, rather than after?

Can you keep your head switched on enough to follow the route, watch your footing and keep moving forwards?

As daft as it sounds, putting one foot in front of the other isn’t the hard part.

It’s making sure you do everything that allows you to keep doing it.

Three more sleeps.

The bags are getting packed.

It’s fu***ng happening.

More thoughts more notes.

Deload seems to turn my brain on more.

Carlings calling 👍

The second half of the year is shaping up to be a huge one for Compound Fitness.

Looking down this list makes me incredibly proud. From 100-mile ultras to World Championships, marathons, HYROX, ATHX and everything in between, I get the privilege of helping people prepare for some pretty incredible challenges.

One of the things I love most about coaching is that every event teaches me something too. Every race, every success, every setback and every finish line helps me become a better coach, which means I can keep improving the experience for everyone I work with.

What I’m most proud of, though, is that none of these are full-time athletes.

They’re balancing careers, families, businesses and all the chaos that comes with everyday life. They train before work, after work, around childcare and everything in between. They don’t have endless hours to dedicate to fitness—they just turn up, stay consistent and get the work done.

Watching people achieve things they once thought were impossible never gets old.

Let’s get to work 🔨

(I also know this list will get even bigger these next few months 🫡❤️)

Jude, I bloody love ya but I’ll never forgive your dad for taking pens and free kicks off me in the 12/13 season for Cassies. You probably talk about it all the time but we’ll put that behind us.

I’ve told me bird win or loose the World Cup I’m gonna run 100 miles.

Safe.

Pass it on 🤝

PS. Brecon ay ready.

The weeks just keep getting better 🙌

Birthday month on the horizon but celebrations are certainly on hold 🏃🏻🗻