Marathon Menna

New ink… and this one means a lot 🖤🏃‍♀️

I started laser removal on an old tattoo (which was 🤢😣), but decided to go for a cover-up instead — and I couldn’t be happier. Thank you Lee Hidden Jewell Tattoo Studio 🙌🏻 amazing work!

A runner at the centre, with New Zealand and Wales woven into the design. Two places that have played a huge part in my running journey and hold so many special memories. 🇳🇿🩷🏴

Running really has shaped so much of my life… this feels like the perfect reminder of that.

What do you think? 💭

Some races just get under your skin — and for me, the Nant yr A***n Silver Trail .silvertrail is one of them. 🩶

It’s always such a well-organised, friendly and well-supported event, and the trail itself offers so much. The route winds through such varied landscapes — mountains, woodlands, farmland and moorland — all adding to its unique “Welsh desert” feel. Even though it’s only about 9 miles inland from Aberystwyth, once you’re out on those hills it feels incredibly wild and remote. The race - 13.6 miles, almost 2,000ft of elevation gain - and although it’s technically a half marathon, my legs always feel like they’ve done a full by the end! Thanks to Karen, Chris and the team for such a great event. 💪🏽🏃‍♀️🩷

My Mum and son were there to send me off and cheer me back in, which felt very reminiscent of the New Zealand challenge days. 🇳🇿

The trail was as challenging as ever and the weather was simply stunning. ☀️ The many knee-high puddles (which were more like small lakes!) were ‘refreshing’, keeping us cool after some pretty big climbs. 🧗‍♀️ There were definitely a couple of moments where I questioned my life choices… and whether I even like running anymore… 😂

All in all, it topped off a lovely Mother’s Day weekend. We took Mum on a trip to the garden centre today (actual Mother’s Day) and we had a gorgeous meal out too last night— not to mention the dogs walked and the house cleaned — all courtesy of my soon-to-be husband .evans.3388 💒

Thank you Llew and Jason for a wonderful weekend. I’m a very lucky mum 🥰 caru ti 🩷

Last weekend’s 10km hike took us around Garn Goch with my other half Jason and our dogs, Brianne and Ysbryd 🥾🐕🐶

It’s an Iron Age hill fort with incredible views and we followed another suggested route from the Ordnance Survey app. The scenery was beautiful… but the ground felt like a soaked sponge! This winter has been giving Narnia-in-waterboard-mode energy 🙈😂 Somehow it stayed dry overhead today though, which felt like a rare Welsh win! 🏉

The woodland was thick with green moss, like giant fluffy pillows all around us, though still too early for leaves on the trees. Spring is stirring though, with daffodils, wild garlic, and snowdrops starting to wake.

Ysbryd the Bracco and Brianne the Border Terrier (aka “Brian”) were in their element. So many smells, so much excitement, especially in the woods… their favourite place and definitely mine too. 🌳

Longer days and better weather are coming, which can only mean one thing… more adventures to plan 🌿🗺️🏃🏼‍♀️⛰️

All aboard the Ysbryd train! 🐕💨 🏃🏼‍♀️
Next stop: the “Forgotten Valley,” Mynydd Mallaen, deep in the Welsh uplands near Llandovery.

For those who don’t know, Ysbryd (ghost in Welsh) is my Bracco Italiano, which felt especially fitting out on the misty moors today 👻 Ysbryd loves to run.. and when there’s a squirrel, I can’t find the brakes! 😂
And of course little Brianne my Border Terrier, came too. Short legs, zero speed limits.

Today’s route came via the OS Maps app (a Trail Magazine suggestion), following an ancient track along the Afon Doethie, climbing into the neighbouring valley of the Afon Pysgotwr Fawr, before looping back across open grassy moorland on a fire road.

We set off in dry conditions with only light rain forecast… but the hills had other ideas. By mile 4.5, sleet came in sideways like icy darts and completely stole my breath. Yes it’s February, and this route is WET - because we waded from brook to brook, also passing so so many puddles full of frogspawn - everywhere. Honestly, it deserves the nickname Frog Valley 🐸

With 1.5 miles to go, the trail threw us a curveball: a river crossing that looked more like a challenge than a path. I scouted upstream for a safer spot, but the current was strong and the river wide. No way across. So we diverted back to our starting track, a lucky short cut.

Wild weather, soaked through, happy dogs. Adventure successful ✔️

When the going gets really tough, this is how I push through. Photos from JOGLE 2018 📸

Tips for the Long One 🏃‍♀️ Part 3 of 3

Here’s how I keep going when the body is screaming to stop:

8. Let pressure drive you 💪
Think about the hours you’ve trained, the people cheering you on, and the donations supporting your cause. Channel that pressure into fuel—let it push you forward instead of weighing you down.

9. Focus on what you can control 🎯
You can’t control the weather, the terrain or how your legs feel at a certain mile—but you can control your pace, your mindset and your effort. Direct energy where it counts.

10. Keep it positive 🌟
Even when things go wrong—stumbles, cramps, hunger or missing your loved ones—look for little sparks of joy. Smile at signs, wave to supporters, dance to the music in your head. Those moments are what carry you through.

11. Rhythm is everything 🎵
Use steps, breathing or cadence as a mental anchor. When pain takes over, a simple rhythm can pull you back into focus and keep your mind in the present. Why not use music? I occasionally listen to music when I’m hitting the pavements as it helps me with the monotony of the grey track. It can feel like a treat when your favourite tunes kick in and give you that extra zoom!

12. Struggling to get out the front door? 🚪
Try a change of scenery. Swap road running for woodland trails, track for mountains, pavement for beaches. A different view can help you lose yourself in what’s around you, rather than feeling the strain of the push.

A solo runner? Why not arrange a run with a friend or dip a toe into a running club. Most clubs will welcome newbies with open arms. Sometimes the hardest step is the first one, but you don’t always have to take it alone.

💭 What mental strategies help YOU when the miles get tough? Share your tips—I’d love to hear!

Keep your head in the game, mile by mile. Photos 📸 taken from Robin Hood 100 (1st overall), Sept 2024.

Tips for the Long One 🏃‍♀️ Part 2 of 3

Here are more mental strategies I use when the miles get long and the going gets tough:

4. Visualise the finish line 🎯
This mental rehearsal can carry you through the hardest miles when your body feels like quitting. Picture yourself crossing the line. Feel how good that moment will be. Think about how proud your loved one’s will be. You might even inspire them one day, just like I was inspired after watching my dad walk around Wales several times.

5. Use a mantra 💬
Paula Radcliffe famously used a chant when she won the London Marathon, repeating her daughter’s name. I’ve used “relentless forward motion.” No idea why, but it stuck and it worked. Find something simple that anchors you and repeat it until it carries you through.

6. Distract your mind 🔢
When things get tough, I turn to numbers. Distances, timings, pace, how long is left. Anything to keep my brain busy. When you’re exhausted, even basic maths takes ages, but that’s the point. Time slips away.
And when I’m really in the pain cave, I count footfalls. Fifty with the right foot. Fifty with the left. Over and over. It pulls me into a rhythm and away from the discomfort.

7. Celebrate small wins 🏆
I’ve had days where I’ve fallen over, been cut and bruised, eaten too much, cramped up, missed my son, and seriously questioned why I was doing it. In those moments, I’ve had to physically snap myself out of it.
This is a once-in-a-lifetime opportunity. You’ve worked hard to be here. You’re privileged to be able to do this. So look around. People-watch. Read the funny signs. Laugh at the costumes. Let the music play in your head. Those little moments release just enough joy to keep you moving forward.

💭 Which of these tips could help you on your next long run? Or do you have a personal trick to keep your mind strong?

⏳ Don’t miss Part 3 tomorrow, where I’ll share the final mental strategies to help you conquer the long miles.

I get asked this question a lot: how do I get through the really long, hard runs? 🤔

Your mindset carries you further than your legs ever will. 🧠

Tips for the Long One 🏃‍♀️ Part 1 of 3

Successful ultra running comes down to three key components: good training, enough fuel, and most importantly a positive mindset.

Here are some of the mental tools I rely on during long runs and hard efforts:

1. Break it down ✅
Never look at the full distance in one go. If you’re running the London Marathon, for example, don’t think 26.2 miles. The first 10 usually fly by on excitement, music, crowds, and serotonin. That’s your first target. After that, break it into smaller chunks: five miles, then another five.
I also count backwards once I’ve hit a milestone. Log mile 10, then count down 9… 8… 7… It’s all psychological. The goal is to keep your thoughts positive and occupied.

2. Pain is temporary 💡
When you look back, you won’t remember how your legs felt. You’ll remember the achievement, the pride, the hard work, the people you meet along the way, and the faces of the people you love at the finish line.

3. Don’t stare at the horizon 🏁
The finish line won’t appear until you’re about 20 metres from it, so don’t torture yourself looking for it. Instead, aim for what’s close: a lamppost, another runner, or a marker ahead. Run to that, then pick the next one. Bite-sized wins keep your brain moving forward instead of drowning in the distance.

💭 Which of these mental tools do you already use when running? Or do you have your own trick to stay going?

⏳ Stay tuned for Part 2 tomorrow, where I’ll share more tips for keeping your mind strong when the miles get tough.



Photos 1 to 4, courtesy of 🩷

January 2018. The Fan Dance. 🏔️ ❄️ 🏃🏼‍♀️
The first race I ever won. 🥇

I remember the climb up Jacob’s Ladder vividly. Steep, icy, bitterly cold. Every part of me wanted relief, but I kept asking my legs to keep moving. And somehow… they did. Step after step, they listened.

That day, belief carried me higher than fear. The effort paid off with 1st lady and 4th overall, but the real win came earlier, on that climb, when I learned that the body often has more to give than the mind dares to ask.

If you’re facing something that feels too steep right now, keep going. You don’t need to feel ready. You just need to take the next step. The strength usually shows up after you ask for it. 🏔️💪

A 7.5-mile circular hike through silence, old stories, and very opinionated sniffing. Brianne the border terrier, named after Llyn Brianne, leading the way as we searched for Twm Sion Cati’s cave before arriving at the lake that gave her her name. Nobody around, dry weather, and a proper tamaid o heddwch (a bit of peace) after a few busy weeks at work. Brianne approved. 📸

New year, new season — just a different kind of finish line ✨

2026 is all about the wedding 💒 and soaking up every moment with the people I love most. The trainers won’t be far away though… just ticking over, staying strong, and quietly building towards something special in 2027.

Here’s to love, patience and playing the long game 🏃‍♀️💍

AND a huge THANK YOU to our amazing friends, Rob & Tiff for hosting the most amazing party last night. We had so much fun with ALL our wonderful local friends and a bit of a sore head today! 🎉🥰 🥂

Excited for this podcast! 🎧

Very excited to announce the launch of a new podcast!! 🎤🎧

Welcome to The Everyday Athlete Podcast where our mission is simple: better conversations about training, injury, and performance.

Each episode we will tackle the messy, confusing, and fascinating realities of what it takes to be an athlete today — hopefully with honesty, humour, and no-nonsense insight from our experiences as both athletes and therapists / coaches.

Please do follow and recommend us to your colleagues, friends and fellow athletes.

Available across Spotify, Apple Podcasts and Podbean.

We are also on insta as

We really hope you enjoy listening, Rosi & Mike.

Episode 1 now available: https://open.spotify.com/show/1la9TZRobursegSFFLlKNu?si=KZQhVFeTQTy0rvnr0WLE_Q