Rock n Road Run Coaching

📣 ATHLETE SHOUT OUTS 📣

I'm still reeling from the epic results over the weekend. Some solid dot-watching was to he had.

outdid herself in Verbier, completing the 77km / 5000m+ UTMB mountain ultra with a 3rd place Age Group finish! 🥉

We had a solid game plan going in focused on fueling, hydration and pacing. The specific cross-training prepared Sylvie perfectly for the massive elevation change and breaking the course down into manageable chunks was crucial mentally. With storms rolling in on the day, conditions were challenging, but Sylvie took this ij her stride and finished really strong. 💪

Ronnie also took on the mighty Swiss mountains, finishing in a really solid time. Despite a tricky build, Ronnie drew on his mountains ultra experience and played to his strengths on the day to overcome the challenges the race threw at him. Really stoked to see him tie this one up. ☺️

Closer to home, Fran absolutely crushed the resurrected Race to the Wild 13k, finishing in 1st place in a blistering 55mins. I feel like it's going to be a great season for Fran. 🏆

Ben was racing the Saucony 10k in the sweltering City of London. The heat proved a massive challenge and although we didn't quite hit our goal time, Ben dug really deep and executed a performance he should be proud of. 👏

Happy racing folks!

📣 ATHLETE SHOUT OUTS 📣

Races are coming in thick and fast now and the results so far have been incredible.

Jeff continued his succession of trail half marathon victories on Friday, winning the Trail Monkey Running Jersey El Classico 21km in 1hr43. 🥇

A phenomenal performance and so well-earned. Jeff was absolutely dialled on the day as we left nothing to chance by breaking down the course in training and planning moves.for every section. A victory for specificity of training here. Can he do the same at the Round the Rock half? 😎

Vikki slayed her first 100km trail ultra, clocking just over 13hrs at the Serpent Trail Race. Our plan leading in was to focus on fueling, hydration, pacing and finishing strong, letting the time take care of itself. We knew it would be warm so cooling strategies would have to be prioritised too. Vikki and her crew sounded like a well-oiled machine and she finished the race absolutely stoked, having a blast in the process. Next up, 24 hours at the . 🫡

📣 ATHLETE SHOUTOUTS 📣

It's been a fine start to the Summer racing season for my athletes and the Endurance Coaching Crew.

Fran took 🥈 in the Cannacord Half today, ripping it up in 1.26, hot on the heels of Jess. With 5 & 10 mile PR's, fitness is looking good as we start our build towards Jersey Marathon 💪

Alan jumped into the half as a little tester and came home in 5th (1.23). With a sub 2.45 as the target for Chicago Marathon we're not in a bad place and know exactly what we need to work on to get there. 🫡

Vikki was part of a mixed team in the Endure24 24hr relay challenge. Vikki threw a rapid 56km into the collective pot to help her crew take 🥇 with a whopping

📣 ATHLETE SHOUT OUT 📣

Absolutely massive kudos to Vikki for laying down a rock solid performance in Ultra-Trail Snowdonia 50k this weekend. 🏴󠁧󠁢󠁷󠁬󠁳󠁿

Conditions sounded absolutely atrocious. Howling, biting wind and driving rain. Despite that, she made it over the line in just under 11hrs.🫡

Our main goals leading in were process rather than outcome basedn, namely to execute her fueling plan and to finish the race feeling strong. 💪

And Vikki did just then, consuming carbohydrates every 30mins for most of the race and as a result, managed to pass hundreds of other competitors throughout which provided a massive confidence boost. 😎

Dialing in her nutrition and hydration will set her up really well for her 100k and 24hr events later in the year. 🏃‍♀️💨

📣 ATHLETE SHOUTOUT 📣

Yesterday saw Nico take on the Copenhagen Marathon. 🇩🇰

Nico came to me last year with some big running goals. Luckily, Nico had a lot of experience competing in AG triathlon, so understood that these goals would take several years and multiple training cycles to achieve. 🙏

Yesterday saw Nico plant his flag on the first stage of that path, laying down his B goal of sub-3.25, with only some hip and glute issues impeding his A goal target of 3.15. A really strong performance to open with. 💪

We now have a lot more information to work with in order to create a game plan for his next race and can now focus on key areas for improvement. 😎

📣 ATHLETE SHOUTOUTS 📣

was up North taking on the Birmingham Great Run on his road back to marathon shape. 💪

took on Single Top, 20 miles across our beautiful North Coast, slicing over 10mins from his 2025 time. The consequence of an improved fueling strategy and consistent strength work. 🙌

has returned to the fold and also ran Single Top as a stepping stone towards Verbier 77km & OCC 50k later in the year. Again, Ronnie employed a fueling and pacing strategy which will serve him exponentially well over the ultra distance. ⛰️

📣 ATHLETE SHOUT OUTS 📣

London Marathon lived up to it's reputation of being both warm and an absolutely life-affirming experience. 🙏

Kev absolutely nailed his block leading in, toeing the line the strongest version of himself. We didn't quite hit the time we wanted but Kev is now in a fantastic place to build off for both Round the Rock and Race the Clock 24hr. 💪

and I have only just started working together, but a strong performance in London on Sunday will allow us to build a framework for nailing 100k & Race the Clock later in the year. 😎

It's going to be a good year for the athletes. 🏅

📣 ATHLETE SHOUT OUT 📣

Jeff dug incredibly deep this morning during Manchester Marathon, to bring his PB to 2.53.👌

We were on course for a high 2.40's/2.50 up to a month ago but some serious lurgy took him out of the game for 3 weeks, so mad probs for making the start line and finding the drive to achieve the B goal.👊

Jeff is proof that hard work and dedication can enable us to continue PR even as the earth keeps spinning. He won't see this as he's not on socials, but I'm super proud of you dude. 🌎

That pain cave just got a little deeper eh Jeff. ⛏️

Bring on Round the Clock and the London/Berlin double next year. 🇬🇧🇩🇪

📣 ATHLETE SHOUT OUTS 📣

An absolutely massive weekend for ultra trail running. ⛰️🏃🏽‍♂️🏃🏽‍♂️💨

Fabs and Rob were taking on their biggest running challenges yet, in the stunnning mountain ranges around Istria, Croatia 🇭🇷

Fabio was tackling his first 'hundo, 169km / 6495m+ and absolutely crushed it, finishing in 24:54:14, 26th overall and 7th in his AG. 👏

It was a phenomenal run from start to finish, with Fabio gaining places along every section and pacing himself perfectly to allow a very strong finish into Istria town. Fabs had executed a phenomenal build leading into the race and developed a newfound sense of self-confidence which shone through on the day. 👌

Roberto was facing his first proper mountain ultra and UTMB event, 111km / 4895m+. Rob was absolutely flying in 21st place until 75km when he took a wrong turn and ran off course for 60mins! After a quick video call on the trail, Rob rallied, pe***ng it back to the nearest race flag, and then setting his sights on running every step of the 36km back to Istria. He still managed a impressive 13:45:34 and 43rd place / 11th in his AG. 🏅

Rob really showed his strength of character in this race, resisting the urge to DNF and turning a potentially catastrophic mistake into fuel to drive him to an incredible performance. The lad has a very bright future in the sport. 👊

Honestly, I'm so proud of both of these guys, and it remains a pleasure to be a small part of their running journey. Parabens amigos! ❤️

📣 ATHLETE SHOUT OUT 📣

Massive result up North for Ric last Sunday, taking 4th place at the 'Let's Motor Along the Towpath' half marathon. 👌

This came two weeks after crushing a PB at The Hospice Half. Lad is on an absolute rip. 💪