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Runner, Dad, Coach
Run group- North Coast NI - Tuesdays 6-7pm
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02/11/2026

Last week you asked your body for something huge. 26.2 miles means thousands of tiny micro-tears in your muscles, inflamed tissue and a lot of repair work still going on under the surface, even if you’re feeling “fine.”

If your legs still feel heavy, flat and lethargic like mine that’s completely normal. Nothing’s wrong. Your body’s still rebuilding.

This week is all about NOT forcing it. Let your legs come back to you in their own time. What can you do👇

Start some - Light jogging. Short, easy, conversational. If it feels like work, slow down or walk.

Cross training. Bike, swim or cross trainer to get blood flowing without the pounding.

Mobility work. Get the hips, knees and ankles moving freely again.

Keep strength light. Low weight, good form, no grinding reps. It’s not the week for PBs in the gym.

Foam rolling or a sports massage. Great for easing out those prickly, tight spots.

Fuel the repair. Plenty of protein, good carbs and colourful veg, and keep on top of your water. Your body can’t rebuild what you don’t give it.

Your fitness hasn’t gone anywhere. Don’t rush this week, be patient and you’ll come back stronger 💪

How are the legs feeling a week on? Drop a comment 👇

30/10/2026

Altra evening in Coleraine Basaltsix who doesn’t love running and pizza

29/10/2026

A few days ago, the marathon was everything. Every run, every early night, every meal had a purpose. Now it’s done, and that focus has gone. If you’re feeling a bit lost and not sure what to do with yourself, you’re not alone.

Here are the 2 biggest mistakes I see after a marathon 👇
Mistake 1: Jumping straight back in
You feel the itch, so you’re back to full training within days. A few weeks later you’re burnt out, physically and mentally. You hit a wall, you plateau, and you end up forced to take time off anyway.

Mistake 2: Doing nothing at all
The weeks drift by with no running. All that aerobic fitness you spent months building slowly disappears. Come January, you’re starting from scratch for your next marathon block.

What to do instead…
Weeks 1–2: Properly recover. Walks, easy spins, gentle mobility. A few short, easy runs only if your body feels good.
Weeks 3–6: Easy consistency. Mostly relaxed running, a couple of strength sessions a week, and some strides to keep your legs sharp.

Set a new mini goal. A parkrun PB, a 5K or 10K, or a fun winter challenge. Something to aim for without the marathon pressure.
Run with others. This is the time to enjoy running again, not just train for it.

Protect the fitness you’ve earned, give your body and mind a break, and you’ll start your next block miles ahead. 💪

28/10/2026

I had a clear plan heading into Sunday. Run the first 18mi at a HR around 170 with 175bpm tops. I knew this would keep me on the right side of the line and give me an opportunity to try to race it home. After 18mi I knew my HR would drift anyway due to accumulating fatigue. I also knew the most of the hills where past me and I could get into a rhythm. This meant pace was irrelevant and rather than focusing on a finishing time I focused on executing a good race. This also meant the weather and wind didn’t stress me out as my plan remained the same. It was based off effort not a pace and the finishing time would be the best I could do on that given day. You will see with my splits in the slides how it played out and allowed me to run a 2 min negative split, finishing strong for a new 4 min PB.

26/10/2026

Yesterday was Dublin Marathon, and whatever your result, you should be proud of getting to that start line. Months of early mornings, long runs and tough sessions all came down to one day. 🙌

This week, your number one focus is RECOVERY. Easy walks, good food, plenty of sleep, and let the legs come back to you. No need to rush back into running.

While it’s all still fresh, grab a notebook (or your phone) and write it down:

✅ What went well?
In the build-up, the taper and on race day: the sessions, fuelling, kit, pacing, routines. What would you repeat if you were racing again tomorrow?

❌ What didn’t go so well?
Be honest. Niggles, nutrition mishaps, going out too fast, travel or sleep problems. Every one of these is a lesson you can use next time.

Trust me, in six months you won’t remember the details. Your notes will.

One more thing: don’t book your next race yet.
The next few days are emotional. Whether you’re on a post-race high or feeling flat about how it went, that’s not the time to make big decisions. Give it a few days, let everything settle, and then plan your next goal with a clear head.

Massive well done to everyone who ran Dublin yesterday 💚

24/10/2026

Expo ✅ Race Kit ready ✅ Thank you to everyone for all the well wishes 🫶🏻 and best of luck to everyone toeing the line tomorrow 🤝

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