Today's guest Andrew McCrea ran his marathon best of 2:44 at this year’s scorching London marathon as part of the Puma Project3 group.

We talk about his progression in the marathon from a debut of 4 hours to consistently breaking 3 and also what it was like to be treated like an elite by Puma as part of their Project3 group.

He has paced the Belfast marathon twice and we talk about how the mindset and experience is slightly different when helping others.

Andrew is also a qualified running coach and you can find out more about him and his business as ‘The Grow Running Coach’ at his website and instagram:

https://www.thegrowrunningcoach.com/

https://www.instagram.com/andrew_mccrea/

https://www.instagram.com/thegrowrunningcoach/

My 'Master the marathon' course is now available at ⁠www.therunningrules.com/master-the-marathon⁠ (IG link in bio).

Today's episode is a different type of race recap for me, a shorter distance, a new experience and sub-optimal preparation with lots of takeaways that come from that.

I'm immensely grateful for the opportunity to wear the NI vest again and also want to encourage more people to try to chase that dream.

And if that isn't your goal then hopefully this episode will inspire you to take on the challenges that you feel are just slightly beyond your grasp as well as providing you with all the usual race recap insight.

If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's guests Lee O'Boyle and Micky McAuley give amazing insight into training for mountain races and tackling some of Europe's biggest ultramarathons.

Micky was the 39th person to run the Denis Rankin round and on that round he inspired Lee, now an Irish representative, to follow suit. They have both competed at UTMB, the mecca of trail running in Europe.

We talk about how the highs and lows of ultra running and how having a training partner can motivate and push you along as well as keep you safer in unpredictable terrain and conditions.

If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

What are the most important things to focus on for your next marathon cycle? Obviously training is key but how do nutrition, mindset and planning stack up?

Today's episode is one not to miss if you're embarking on an autumn marathon as I give my top 10 list of things to focus on for your next cycle.

If you want even more points to fully master the marathon, check out my 'Master the marathon' course at www.therunningrules.com/master-the-marathon (IG link in bio).

What's more, if you sign up to one-to-one coaching, you'll get the course included in your package! Message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching to find out more!

Can one 'good' running performance be a fluke?

Can one 'bad' running performance be the new norm?

In today's episode I explore the notion that we sometimes feel we have to prove that a breakthrough performance isn't just a fluke.

I also question if a race that didn't go as well as we hoped is a blip or the new reality.

The good news is that for most of us, we can keep raising the ceiling on our performances and whilst progress may not be linear, there is more cause for optimism than not.

This Thursday (19th June) I will have an interactive quiz on my instagram stories to give you insight on the number one thing to focus on for your next marathon block. Go to

www.instagram.com/therunningrules⁠

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If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today’s episode is all about proper day to day fuelling for your running. It can be easy to underestimate how important nutrition is for our training but it can also be easy to be overwhelmed with the advice and options out there.

I give some history of how my views of nutrition and running have changed over the years and provide a framework to help you make sure you are getting everything you need to fuel your training.

I also reveal some of the issues and problems I see cropping up with clients and my own training and how these can be overcome. If nutrition is something you’re not completely on top of, this is the episode for you!

If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Today's episode is all about the belief we have in our own running and how it can affect us in what we try to achieve and the success we get or don't get.

I look at my own experience and interactions with clients to discuss what can happen if we don't have belief or even f we have too much of it and I introduce the 'confidence bucket'.

Finally I talk about how we think of ourselves and how we come across when taking to others and how that can play a role in our belief system.

If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

The 10k is a very popular race distance with good reason. It can serve as a natural stepping stone from 5k upwards, provide valuable racing experience for longer distances and can be a great challenge in its own right.

In today's episode I discuss why the 10k race can be quite different for different people, how to train for it and how to get the best out of yourself on race day.

I also reveal that it's a race distance I've struggled with in the past but how I'm hoping that I can challenge my best on my next attempt at the Great North 10k in July.

If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠