MY RUNNING HIGHS AND LOWS OF 2024

I thought I'd end my blogging for the year, by briefly reflecting on my own highs and lows of 2024 with regards to my own running and coaching journey.

1. MY HIGHS

Great morning at Victoria Park parkrun with local client Sharon who smashed her 5k PB that day.

A big win for me was slowly expanding my online coaching offering, successfully achieving the balance of supporting a relatively small number of people, getting good feedback and good results. I now have 7 clients, across a range of geographies, experience levels, goals and abilities. 6 or 7 regular clients was my goal for the year, when I set out around a year ago, to balance this with all the other commitments I have in my work, family and leisure time. I'm really loving the relationships that are developing there and results that are being realised. I'm also learning and developing as a coach and from the athletes who share their insights with me.

Another win for me has been working my way through my Level 5 Diploma in Sports Nutriton, which has enabled me to not only apply better nutritional principles to support my own training, but will enable me to, later this year to potentially offer another service to running and clients or beyond. Generally though it's very interesting and whilst time to study is limited to an hour or two a week, I'm a few months away from completing the self-learning course.

Can't believe I cancelled that 39 miler I had planned in September ;-)

Consistency has been high moment for me on reflection. I have found that through key training cycles, focussing on periodisation and recovery, that I have managed to stay consistent with mileage goals, training targets and sticking to the programme in general, whilst staying relatively niggle free and away from illnesses.

As I write this next highlight, I am perfectly aware of 'murphy's law', but I'll say it anyway; I've managed to dodge any colds, flu or other ailments all year, which for me is very uncommon. Taking everything into account, I think the biggest contributing factors to that - based on what's changed for me has been better sleep (overall, not every night) and better nutrition (aided by supplements).

If you're on for 3:30 and you know it clap your hands. If you're on........

I loved the chance to be an official pacer for the Belfast City Marathon in 2024, pacing 3:30, which was a nice easier paced long run, 3 weeks before my 2:49 in Edinburgh. It was super rewarding, great fun and i enjoyed the responsibility and buzz from helping others achieve their goals. Some of the athletes I led that day, we still keep in touch, and hopefully some will be back this year and jumping on the 3:15 train I'll be driving on 4 May.

Pacer award for not fluffing my lines

Finally I will indulge myself briefly by mentioning race performances. I have PB'd across 3 key race distances in 2024, and as I approach 45, after being involved in running for 7 years, I realise that good years like 2024 might not come around too often, but I do plan to go bigger next year if possible, particularly in the marathon, if the stars align.

So, anyway the big wins for me were breaking some time barriers that would mean beating previous best efforts, set in 2021

Check out the tan lines

• 10k. Going sub 36 mins for the first time, and achieving a 35:58 in the NI & Ulster championships in Bangor

  
  

• Marathon: Going sub 2:50 for the first time with a 2:49:40 in Edinburgh in May

  
  

• Half Marathon: I think this was my best race of the year on reflection. Hitting 78:20 (2nd sub-80 in same month) in the Belfast Half Marathon.

(Nipple) Blood sweat and tears that day. Whose great idea was white on a very wet marathon day?

2. MY LOWS

As a person I think more suited to longer distances (half marathon and above) runner, I think I am still trying to get my 5k and 10k pacing and goal-setting in a better place. I think I should be able to be quicker over the 5k in particular, but when I have tested myself on occasion I either feel like I left something out there, or I got my pacing wrong. I think the 2nd half of 2025, might be a period where I try and nail my 5k pacing strategy and start sensibly and leave it all out there in the last 2k, and see where it gets me.

Another low in 2024, was maybe not giving enough time and energy to the Monkstown Spartans, who I've been a member of since 2017. As a coach and athlete, my own training, work commitments and family life have meant that I haven't been able to commit to coaching or training sessions, but have enjoyed many training runs with friends from the club at the weekends.

A final low, or at least an area to improve upon, would be strength training. I did a little and often, but I feel that this incoming year, I need to try make more time and double down on some known weaknesses. Controlling my sweet tooth and love of chocolate, would be an added benefit too, heading into this new year - but we all need our little luxuries, rewards and treats.

2025 Goals and aspirations?... Loading (and I'll reflect on those this time next year)