Running coach, Shinfield running club chairman, 3 children , Reading Fc, reggae , distance runner, UEFA B football coach. 5k 16:58 10k 35:40 HM 1:18 FM 2:48
Transformation Tuesday 🔄
@londonmarathon
2016
4:40:54
@londonmarathon
2023
2:52:26
I believed in myself and have dedication and pride in everything i do.
I never quit, with time I know i would be a winner💯
The price of victory is high but so are the rewards.
#ukrunchat
Transformation 🔄 Tuesday ✊🏽💥
London Marathon 2017 ⬇️
4:40:48
@bostonmarathonuk
2022 ⬇️
2.58.36
1 Hour 42 minutes off my marathon time in 5 years 🤘🏽
No secrets here just hard work, consistency and keep showing up despite setbacks along the road 🏃🏿♂️
@UKRunChat
#ukrunchat
London Marathon 🇬🇧
@LondonMarathon
New Marathon PB 💥
2.55.47
Proud is an understatement 💯🏃🏿♂️
Thank you for the amazing support🫶🏽
Full Race report to follow…………
For now I’m going to soak this one in 💯
Suarez 🖤
@UKRunChat
#londonmarathon
IF AT 1st YOU DONT SUCCEED……………..
TRY AGAIN
FAIL AGAIN
NEVER GIVE UP
NEVER GIVE IN 👊🏽
TODAY IS MY DAY 💯
OFFICIAL CHIP TIME
2:58:37
SUB 3 baby 🖤🙌🏽💙🔥💫💥🏃🏿♂️
@UKRunChat
#ukrunchat
London Marathon 2023 🇬🇧
New Marathon PB 🚨
Chip Time 2.52.26
The best executed marathon to date 💯
Over 3 minutes off my time from October 2022.
Thank you everyone for your amazing support on course unbelievable 😘
#ukrunchat
#londonmarathon
#londonmarathon2023
Transformation Tuesday ⬇️⬇️🇬🇧
Left
@londonmarathon
2017 - 4.40
Right
@londonmarathon
2021 - 3.09
Never stop dreaming 💯
Never stop believing 💪🏽
Never stop trying 🙋🏽♂️
Never stop learning 👊🏽
And most importantly ………
Never give up 👌🏽
#ukrunchat
#londonmarathon
Seeing my son at mile 26 got the better of me.
Embracing him was the most special moment of that day. One he will remember forever.
My actions over the past 15 weeks has shown him nothing comes on silver platters.
Inspire my children with actions
#ukrunchat
#londonmarathon
Wokingham Half Marathon
@wokinghamhalf
PB SMASHED 🐝🐝🐝🔔🔔🔔
1:19:18 🏃🏿♂️
Waiting for the official chip time.
Absolutely buzzing with that result.
#ukrunchat
@UKRunChat
Papa + Me
Apple didn’t fall far from the tree 🌳👊🏽
Still to this day continue to chase his 2:40
@londonmarathon
Time. Forever my inspiration and someone I look up to 💯
Father like son 🫱🏼🫲🏾
#ukrunchat
Transformation Tuesday 🔁
Ealing Half Marathon 2019
1:24:06
Ealing Half Marathon 2023
1:18:07
THE SWEAT.
THE TIME.
THE DEDICATION.
It pays off in the end 🫱🏼🫲🏾🏃🏿♂️👊🏽💯
#ukrunchat
Transformation Tuesday 💫
Amsterdam Marathon 2019
3:12:46
Amsterdam Marathon 2023
2:48:12
7:20 A mile Down to ⬇️
6:20 Mile over the marathon 💫
That’s 24 Mins off my previous Amsterdam attempt 🤌🏽
Change happens over TIME not NIGHT 💯
@tcsamsterdammarathon
#ukrunchat
Dorney Marathon Pb by 5 mins on my previous time of 3.12 👊🏽✊🏽. Not the sub 3 I wanted but a massive step towards it 🖤💯💪🏽
2 weeks no running rest recover regroup. Great event by
@eventsatw
👏🏽
I will be back Sub 3 I’m not not done with you yet 🔜👊🏽
#ukrunchat
@UKRunChat
New Marathon PB 🔥 🎉 🎊 🇳🇱
@tcsamsterdammarathon
New PB 2:48:12
Down from 2:52:36
A massive PB for me today in the streets of Amsterdam taken over 4 mins off my time in April
@londonmarathon
💪🏽
For now I’m going to soak this one in🤌🏽
Support unreal 👏🏽
#ukrunchat
My 1st ever 🥇Place Finish
@goringgaprun
Trail Half Marathon
Chip Time 1:26:45
Ever since I started this incredible sport I’ve dreamed of winning a race.
Today was my day.
This was my 1st ever Trail run race and to pick up 🥇 I’m delighted 😀
#ukrunchat
Flat lay 🇬🇧
Competition Time 🚨
For a chance to win a
@suarez_running_school
12 Weeks Online coaching 🫱🏼🫲🏾🔥
To Enter all you have to do is guess as close as you can to my time tomorrow including seconds 🫱🏼🫲🏾
ENTER IN THE COMMENTS⬇️
#ukrunchat
#londonmarathon
What’s everyone’s least favorite distance to RACE?
@UKRunChat
Mine is a 5k 😤 1st mile you can’t catch your breath 2nd mile seems the longest lasting pain ever 3rd is all about hanging on for dear life 🤣
Let me know your thoughts👍🏽
#ukrunchat
#race
#raceday
#interaction
Transformation Tuesday 🏃🏿♂️👋🏽
@wokinghamhalf
2019
1:32:02
@wokinghamhalf
2023
1:19:24
To some of you these are just numbers.
To me it's hours of training ✊🏽
Dedication
Sweat
Pain
Early alarms
Renewal sacrifice
Perseverance
Determination
My Journey continues🫱🏼🫲🏾
#ukrunchat
Getting after it. Day after day. Week by week. Month by month. Year by year.
Building them bricks 🧱
Results follow………. Trust the process 🏃🏿♂️🫱🏼🫲🏾🤙🏽
Todays Session
6 Easy Miles followed by 6x 100m strides ☄️
#ukrunchat
Reading Half
Green Park Challenge 🥈
3k in 11:02
3:52 k pace 🔥
So proud of my boy 😍
Made me so emotional seeing him flying into his boyhood club
@readingfc
in 2nd place 🥲
Keep being you Javier mummy and papa love you 😘
#ukrunchat
@UKRunChat
It’s time to take a break from 🏃🏿♂️
After racking up 2185 thousand miles so far 2 marathon blocks in that.
0 missed sessions.
0 injury’s through the year.
It’s time to have a week off. No running. No exercise. Just rest. Time to reflect and recharge.
#ukrunchat
Who said love is dead when your bring the wife to the home of football
@ReadingFC
for our 11 year wedding anniversary 💙⚽️
@ReadingFC
Delivered the 🌲 points⚽️
#readingfc
London Marathon Week 11 🔒 🫱🏼🫲🏾
Peak Week 🔒
67 Miles ✅
1 Tempo ✅
1 Strength Speed ✅
3 Easy runs ✅
1 Mixed pace long run ✅
A massive week of training banked.
#ukrunchat
@UKRunChat
Amsterdam 🇳🇱
Marathon Week 6 ✅
61 Miles covered
1 long run
3 Easy runs
1 speed session
1 Tempo
Another week of building the engine. The foundations are now in its now time to get to what I call business end. The next 6 weeks are massive.
Onto week 7 🫱🏼🫲🏾
#ukrunchat
Running can be a long lonely road. You must be strong to survive ✊🏽
Tough moments of the
@eventsatw
last Saturday where I had to dig in.
#ukrunchat
@UKRunChat
Shinfield 10k 🏃🏿♂️
Chip Time
37:10
Tough tough gig that one today. Hanging on from a mile out to be honest🫣
This race come way to soon after London. 10k I will be back for ya👊🏽
#ukrunchat
It’s Time 🖤😎🏃🏿♂️
@bostonmarathonuk
I’m ready to fight 👊🏽
The Traditional Flatlay 🐝
Thanks for all the messages of support really appreciated 🙏🏽
See you on the other side 👋🏽
#ukrunchat
New 5k PB Incoming 🇬🇧🫱🏼🫲🏾🏃🏿♂️
Old Time in September 2023
17:26
New 5k Time ⬇️
17:10
@runthroughuk
Battersea Park 5k Race to the Moon 🌙
So happy to take off 16 seconds off my last attempt in September 📈 5k is no joke and there is no margin for error.
#ukrunchat
@LondonMarathon
2023 🇬🇧🏃🏿♂️
I’m in baby 👊🏽
From my 1st marathon in 2016 of 4.40 to 6 years later running a 2.55 getting a good for age for was only a dream🙏🏽
Them Dreams now become a reality 🇬🇧
I’m now good for something 😂
@londonmarathon
2023 I’m coming for ya
@UKRunChat
New 1 Mile PB 🫱🏼🫲🏾🔥
5:05
New 1k PR 🫱🏼🫲🏾🔥
3:09
That’s 18 secs off my mile PR ⛽️
All this before 6am 🕕
Celebrate 🎉 small successes 💯👊🏽
Sub 17 5k defo in my sights 🙌🏽
#ukrunchat
Transformation Tuesday 👋🏽🏃🏿♂️
Success is no accident. It is hard work, perseverance, learning, studying, sacrilice and most of all, love of what you are doing or learning to do.
This has been journey of thousands of miles but began with one single step.
#ukrunchat
You know things are coming together when you knock out a………
1 Mile PB 💥 5:31
2 Mile PB 💥 11:16
In a strength speed interval session 🫱🏼🫲🏾
Things are shaping up 👊🏽 So today I’m celebrating a small success 🫶🏽
London Marathon im coming for ya 🫶🏽
#ukrunchat
@UKRunChat
London Marathon Week 14 👊🏽
1 Tempo Session
1 Strength Speed session
4 Easy paced Runs
51 Miles covered ✅
Onto my final week of preparations 26 miles to cover before Sunday 🫱🏼🫲🏾
Focused and confident on the job at hand 😎🇬🇧
@londonmarathon
I’m coming 👊🏽
#ukrunchat
London Marathon Week 5 ✅
58 Miles
1 Tempo
1 speed
3 Easy paced Runs
1 Long mixed pace run
6 Easy
6 MP
3 Easy
3 MP
My goal time for the marathon is to go under 2.50. That’s what I’m preparing my body for. Long way to go but the signs are good 🙌🏽
#ukrunchat
5k PB Incoming💥 ✈️ 🛎
17.53 Woodley PR this Morning 🙌🏽
That’s down from 18.03 10 seconds off my previous time set in Exmouth 2020.
I 100% believe 5k is harder than a marathon.
DO NOT @ ME 👊🏽
Go out hard and hang on for dear life was the tactics for today.
#ukrunchat
Transformation Tuesday 💙👋🏽
Left
@reading_half
2019
1.29.48
Right
@reading_half
2021
1.22.14
Consistency ⬇️
Small daily improvements are the key to staggering long term improvements.
Keep showing up 💯
Over TIME results will follow 🎉
#ukrunchat
London Marathon Week 9 ✅
62 Miles Completed 🫶🏽
1 Strength interval session
1 Tempo
1 Mixed pace Long run
3 Easy paced runs
@LondonMarathon
I’m coming for ya 👋🏽⏰✊🏽🏃🏿♂️
#ukrunchat
@UKRunChat
5k TT Benchmark pleasantly surprised 💃🏼 Will revisit this distance in 4 weeks while in my HM training block 😎💯💪🏽
5k just as hard as I remember it 😂 Give me a marathon anyway 💯 anyone agree ? 🙆🏽♂️
#ukrunchat
@UKRunChat
New 1 Mile PB 🎉 😎
▶️ 5:25
Celebrating trainings small successes 🫱🏼🫲🏾
Todays workout ⬇️
2 Mile WU
4x1 1/2 Mile off 600m
1 Mile CD
Feeling in a really good place right now. Move onto easy run tomorrow then onto a half marathon tempo Thursday ☝🏽
#ukrunchat
@UKRunChat
“Some days it just flows and feels like I’m born to do this, other days it feels like I’m trudging through hell. Everyday I make the choice to show up and see what I’ve got, and to try and be better.”
Keep showing up💯
#ukrunchat
@UKRunChat
Amsterdam Marathon Week 10 🇳🇱 ✅
66 Miles Covered
1 strength speed session
1 Tempo
1 long Run
3 Easy paced runs
Todays run was another 20 miler In the bag 💼 Long runs…That’s my 5th 18 miles and over long run with another 3 still to go.
We move onto week 11
#ukrunchat
Do you know what I hate it when I get asked time and time again, Why do you run so much? …………….
1) Because I want to.
2) That’s what makes me happy and makes me function.
I don’t ask others ………
Why you so inactive?
Why do you sit around so much?
It’s Rude.
#ukrunchat
New 10k PB Incoming 💥🏃🏿♂️💥
Shinfield 10k
Chip Time
36.31
That’s the Hat trick 🔔🔔🔔 over 2 mins off my previous 10k 💯
Also managed to get on the podium as the 🥇1st local Finisher.
What a Day Exceeded all my expectations 💯
#ukrunchat
@UKRunChat
London Marathon Week 1 ☑️
52 Miles for the week
3 Easy Runs with strides
1 Hill speed session
1 Speed Session
1 Long Run with Mix pace
Todays session was
18 Miles
@ mile 10 pickup to 10x2 mins effort off 1 min float
Continue to 18 miles with easy.
#ukrunchat
London Marathon Week 10 ✅
60 Miles covered
3 Easy Runs
1 Long Run Easy
1 Tempo
1 Strength Speed intervals
That’s week 10 Locked off 🔒
@UKRunChat
#ukrunchat
Amsterdam Marathon 🇳🇱
Week 5 ☑️
60 Mile Week
1 Tempo
1 Speed
1 long Run Mix pace session
3 Easy Runs
That’s the end of week 5. I’m now starting to feel fit. The small details I’ve made are starting to show (diet and strength)
Happy Sunday my people ✨
#ukrunchat
Let the Taper commence 🫱🏼🫲🏾
My work is now done. I can do no more to add value to my Marathon preparation 👊🏽
10 Mile Tempo banged out controlled MP Effort 😎
I am delighted with how my sessions have been
London Marathon im coming for ya 🇬🇧
#ukrunchat
No plan.
No paces.
No routes.
No goals.
Just running because I bloody love it 🏃🏿♂️
Sunday long run done 14 miles in the 🏦 1st bit of milage since the marathon 3 weeks ago👌🏽🕺
#ukrunchat