Today's episode is all about how to pace yourself on race day. I look at different possible pacing strategies and why going out slower in longer races is likely to help you get your best race time.

I talk about how to get around GPS inaccuracies and how to prepare mentally for the end of a long race to stop you losing a lot of time.

I also look back to a rare race victory this weekend at the Annaghmore 10k and how it was a completely different mental approach than simply time trialling a race.

You can get help with your upcoming race with a personal race prep call at www.therunningrules.com/services

Today's episode is an update on what's happening inside the Puma Project3 in terms of the help we've been getting as well as the first drop of gear including the Fast R3s.

I'll go through why I've had to make some changes to my marathon preparation even though Belfast went so well. Sometimes you might be forced into changes but it's also worth looking at what improvements you can make.

I round off with a bit of an insight into how I'm trying to manage my T1 diabetes slightly differently given the difficulties I had in my previous races.

The master the marathon course will get you ready and confident for your upcoming race by helping you plan your fuel, mindset and pacing. Sign up now at ⁠⁠⁠⁠⁠⁠www.therunningrules.com/master-the-marathon

Today's episode gives you a look into my latest half marathon race whilst looking forward to Belfast half marathon and giving some tips for first time half marathoners.

I let you into some of the mistakes I made in my first half marathon in 2014 as well as reflections and learning points from the weekend.

Best of luck to everyone running the half marathon this weekend whether it's your first time, a big PB attempt or along the way to an autumn marathon.

The master the marathon course will get you ready and confident for your upcoming race by helping you plan your fuel, mindset and pacing. Sign up now at ⁠⁠⁠⁠⁠www.therunningrules.com/master-the-marathon