Today's episode is half race review of the GRC Coastal 5k and half my thoughts on the pros and cons of running races.

With 9 weeks left to New York marathon, the 5k race on Friday past is likely to be my penultimate tune up race before the big day as we're now getting into the big work of the marathon cycle.

I share my thoughts going into the race and how it panned out and where it leaves me for the next block of training.

It also got me thinking about how there is a fine line between racing enough and too much and the pros and cons of doing a race. I give you a rundown of what to think about and how to plan your races.

If you want to improve in your marathon this autumn, check out my course 26.2 days to master the marathon at ⁠⁠⁠www.therunningrules.com/master-the-marathon

This November I will be taking on New York marathon as part of the Puma Project3. I was very fortunate to even get a place in New York nevermind be a part of this exciting programme.

In today's episode I reveal how it's taken me 7 years to get to New York with some of the ups and downs on the way.

I give an overview of what's in store with the Puma Project3, what I'm excited for and the things I'll need to optimise for New York.

And as always, I'll be talking about how this can relate to your own marathon journey and share some of the takeaways I've had in the early part of this marathon cycle.

If you want to improve in your marathon this autumn, check out my course 26.2 days to master the marathon at ⁠⁠www.therunningrules.com/master-the-marathon

Today I talk all about parkrunning with guest Linda Harley.

Linda is closing in on 400 parkruns and has run over 100 different parkruns including all the Northern Ireland parkruns at various times (new ones are continually added).

Linda also writes a brilliant blog of all her experiences and details of the parkruns at www.dancingatlunacy.com

We discuss milestones and different parkrun challenges as well as how to get involved as a volunteer and what to know about if you are going to a new parkrun.

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