In today's episode I recap the NI Masters championships 3000m race which I joked is 39k too short for me. However, it allowed me to be challenged in a different way that I will take forward into future races.

I go into my preparation for this race, how I found it to be mentally different as well as physically different and how the heat played its part.

I also used bicarb for the first time in a race - I give my verdict and also whether you should consider it as well as looking at making sure your watch is set up correctly to give you the feedback you need in a race.

I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is all about laying the foundations of a good marathon training block by thinking about and planning some of the things that we might leave too late.

Whilst it's too early to worry about very minute details of the race weekend or get those specific marathon workouts in right now, it is worth thinking about some of the big things on marathon weekend and also reflect on any of the things you'd like to change this time around.

This is how the master the marathon course starts. It takes you through nutrition, mindset and pacing as well as some of the things outside of running that can help towards your marathon.

To find out more and sign up, go to www.therunningrules.com/master-the-marathon and for a limited time you can also avail of a free marathon plan

This week I've been reflecting on how nerves show up on race day and how similar situations in other walks of life may be similar or not.

Whilst a few nerves are good as they show you care, you don't want to be overcome with nerves for a big event and run the risk of not performing at your best.

I recently pushed myself out of my comfort zone and joined an orchestra for the first time in 23 years. I explain how it has helped me to have something else to focus on and look at the parallels with running.

To suggest topics for upcoming episodes, message me on IG @therunningrules or email alan@therunningrules.com