Hi Guys I was asked by Simon the president and coaching coordinator at Coastal striders if I could do a live Q&A for his members. I got them to submit some questions upfront and here is what I’ll be trying to cover in the time we have. • Carb loading and hitting the wall • Race day nutrition • The Taper • Marathon race tips • Plateau’s and how to get faster • Big miles and Multiple events recovery • Strength training what and why • Injuries • ITB syndrome • Why the right trainers are important No idea how much we will get through but this is the plan so far 👌🏻 Fire more questions at me for future or if I can fit in. ✅ Friday 8pm on this page

Over 60 strong between the two groups tonight 🙌🏻 Brand new C2-5K group below and advanced run group above.

Enjoy your taper 👏🏻

Why am I struggling so much? I’m seeing these posts pop up everywhere now 😬 Are these long runs not meant to be getting easier? That was so hard the last 6 are going to kill me. Not sure I can do this. What your experiencing is a term called cumulative fatigue the accumulation of fatigue over days, weeks, and even months of consistent training. Cumulative fatigue trains you for the specific demands of the marathon, by training you to run well on tired legs. The last 10K of the marathon is challenging, no matter how fit or fast you are. Beginning your goal pace workouts or long runs with lingering fatigue in your legs will prepare you mentally and physically to maintain goal pace at the end of the marathon and avoid slowing down. As I mentioned above, cumulative fatigue prepares you to run on tired legs. This preparation is both mental and physical. Sometimes, the biggest challenge of a marathon training plan is the mental aspect of the runs: overcoming doubts, defeating negative self-talk to focus, and motivating yourself when you want to quit. If you can’t sustain marathon pace don’t worry too much with a good taper you will be absolutely flying come race day.

Top tip ✅ If you’re aiming for a time it’s good to know your paces. • Be conservative it’s a long way • Find the pacer • Base on recent fitness levels • Try and negative split • Don’t be the Zombie 🧟‍♂️ * Remember just 10 seconds per mile either way is nearly 4 and a half minutes over a marathon 👌🏻 Any tips for pacing?

Just signed up to the Ashford marathon anyone in for this? 😁 My marathon PB is 3.33.25 I don't race much but run a lot so course dependant of course I'll be aiming for sub 3.30 but secretly closer to 3.25 🤫 James 🏃🏼‍♂️

When training/racing use the mile markers as “form checks”. Whenever you see them ask yourself “Is my stride good, am I standing tall, how are my feet landing? Am I thirsty, do I need more energy? Am I running too fast? Or too slow?” Use these to prompt a mental checklist that you will then act on every mile. It is easy to forget these simple things and then run into all sorts of trouble. If you think about them constantly though you might just go insane and miss out on lots of the atmosphere.

Just a few weeks to go 😱 For my Brighton runners, this week is their Peak week, the intensity is up and the volume is at its highest with a big focus on running form, nutrition and a dress rehearsal for the big day. Here are some tips to make sure you reach the start line stress-free and as prepared as possible. 1. The dress rehearsal, this weekend you may be taking on 20/22 miles now is the time although I hope you have already, is to wear what your planning on wearing race day. Trainers, socks, underwear the lot. Does it chafe? Is it comfy? 2. Look down, have you already put a lot of miles on your trainers? Are they looking a bit worn? Starting to feel like they have lost their support or feeling a little hard. You still have time to get yourself some fresh trainers for race day. If you want just get exactly the same trainer 👌🏻 3. Try and add an element of race pace... this will be a good confidence boost for you. Run the 2nd half marathon pace it will be tough but imagine how you're going to feel once you start tapering! 4. Stick to your plan, don’t try and cram in missed sessions in the final weeks. After this week, wrap yourself in bubble wrap and let’s keep you fit and injury free. 5. Race day nutrition, eat and drink exactly the same as what you plan to have on the day. Now isn’t the time to start introducing different gel brands etc. 6. Set 2 goals especially if you have a time goal, if it’s super hot, windy or just not your day your back up goal could be to run the whole way? Or finish with a negative split. 7. Warm up on race day, this isn’t just for the pro’s. 15 minutes before get moving if you can jog up and down do, if not jog on the spot and perform some dynamic stretches. Keep your heart rate slightly elevated. 8. Get there early! Nothing worse than rushing on race day. You don’t need the stress I would rather be an hour early and have plenty of time to settle and get prepared. 9. Find the pacer! A pacer will stick to race pace so if your aim is to start slow and negative split then this won’t be very helpful however if your planning on just sticking to your pace then keep him/her in sight. 10. Be present! Sounds weird I know but you have trained too hard for this be there don’t just put the blinkers on and crank the music up. I never listen to music on race day. Soak up the atmosphere and be grateful your doing it. * Bonus point. Talk to yourself... come on we all do it 😂 What are your mantras that help you get around. Some I use are; * Pain is temporary pride is eternal * It’s meant to be hard * If it was easy everyone would do it Good luck in your final weeks and any questions fire away 🙌🏻

Yep, you read that right. #LondonMarathon

We are sponsoring the chicken run 2018 a brand new and fun 5k event 🐓 Come along and have some fun 🙂

Great opportunity for small group Personal training with India 😁 Benefits of cross training? 1. Injury prevention 2. Rehabilitation 3. Greater running fitness 4. Active recovery 5. More motivation 💪🏻