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Newtown 10km 32.38 2nd A great morning for racing today at Newtown taking on @adrenaline_sporting_events_uk Newtown 10km. A cracking course not necessarily a PB course but have it a good crack with a good week of training in the legs. The race as a whole was a 2 horse race with @connor_95_ racing away from the start and keeping the pace high and on PB pace right until the 1km grass section towards the end where my pace dropped a little and then lost the lead on the final hill coming in to the finish. Still very happy with the performance and to be only 8 seconds off the training is going in the right direction. On to the next one. #builthanddistrictrunningclub #runitfast #pushyourself #newtown10k #believeinyourself #welshathletics #runeveryday #runningjourney #runrunrun #loverunning #asicsrunning #runnersofinstagram #runningmotivation #ukrunchat #garminuk #welshrunner #realrunners #runningismytherapy #anythingispossible #ukrunning #gettingitdone #soarrunning

Day 56. 8 weeks of running a minimum of 5k every day covering 254 miles in total so far. Some days hold special meaning and today was one. Visiting family in Southampton - a place that holds a significant emotional attachment. Jo was born here and so her side of the family reside here. A place her dad returned to in later life - the city of his birth. We’ve spent fabulous times here and we’ve mourned passings. Certain places have significance and some of those are within easy reach of the common. But very special is the opportunity to visit Holybrook cemetery where the war graves section honours some of those who gave their lives for our futures. One of them is my grandfather. The one I’ve never met. Taken at 27 but always will be remembered. It’s been two years since our last visit. This morning I ran there from the common. I took a moment and said a few private words, as I always do. I sat for a short while on the bench to think - before leaving with a farewell, until the next time. The run back was thoughtful. I recalled all the times I’ve done this route. Usually as parkrun followed by the cemetery loop. I’ve missed it but will keep returning as long as I’m able. An emotional day 56. Still going. Wearing kit kindly gifted by @asicsfrontrunner - back in the @asicsrunning #gelkayano 30 lite shows with their fab cushioning making it a really comfortable 8 miles. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

AJBell Half Marathon- a great run very undulating course weather was perfect happy with 1.37 @welshathletics @eryri.harriers #welshathletics #eryriharriers

Always have massive imposter syndrome when I get the opportunity to run for Wales but enjoyed today’s @Great_Run Manchester HM. Not an especially quick course so delighted with around 1.35.16 which is within 10 secs of my PB. Good to be part of a team with @daicraig76 too! That’s three HMs of 1.35 and a bit since last December - cheers @joshgriffithsruncoaching! #lliswerryrunners #cymru #teamwales #welshathletics

A great honour to run for my country 🏴󠁧󠁢󠁷󠁬󠁳󠁿 Wales today in the AJBell Manchester Half Marathon running as part of a Welsh team against England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 in the V65 group thanks to Bernie Jones from Welsh Athletics for his continued support, thanks also to my club Eryri Harriers and everyone who has supported me. Big thanks to @nickfoden1988 and Lili Foden for coming with me and @heatherfoden who is joining them to today to support me amazing friends they are, Robbie unfortunately can’t be here due to work, having Nick, Heather and Lili is wonderful @eryri.harriers @visitmanchester @welshathletics @powlsons #eryriharriers #ajbell #welshathletics

All the 5’s, (day) 55 of running a minimum of 5k every day. Another 5k on the easiest day of the week to do it - parkrunday. This time heading up the Ogmore Valley to the home of @ogmorephoenixrunners. @aberfieldsparkrun. Tying in with our club teamwork award - Jo and I needed to squeeze in our attendance at Aberfields before the end of the month for our 15 points. Achievement unlocked. As for the run. Despite this being our stomping ground I still haven’t got a measure of this course and 25:10 was all I had to give - still feeling the after effects of the hills on Thursday evening - but I do love them. Lush weather and fab to have so many friends there to spend time with. Back to the pub for refreshments with the gang before a long drive. “No rest for the wicked” as they say. More shoe nostalgia wearing @asicsrunning #gelkayano 27 Tokyo special edition kindly gifted some time ago by @asicfrontrunner. Love to reminisce on the evolution of the shoes. Good to return to old models to see how much they’ve progressed. Still felt great! #ad @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

🥈 British Masters Road Relays Championships with @lescroupiersrc FV35 team ❤️💚 . . 4 x 3 miles, l ran first leg, Leah ran second, Michelle third and Louise ran fourth bringing us home in 2nd place. Amazing team effort and support around the course from the team 🔴🟢 . . A fabulous and successful day out with the club ❤️💚 . . #lescroupiersrunningclub #britishmastersroadrelays #britishathletics #ukathletics #running #runnersofinstagram #strengthtrainingforrunners #welshathletics

Day 54. Local 5k in the sun. Legs a little heavy after last nights hills on repeat. So, guess what, I chose a route with hills. There’s not much other choice to be fair but I’ve always loved hills and as the fitness returns they feel less demanding. Felt good though. Good to get it done. Another day done. How long to continue. The passage of time will tell. Again back to @asicsrunning #gelkayano 29 for some nostalgia on my feet. Kindly gifted by @asicsfrontrunner #ad @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

It’s been seven years, eight months, and probably a handful of days since I’ve seen the letters PB next time to my name. Recent races have been a bit hit and miss for various reasons. So, the plan on Wednesday was simply to race it. No clock watching, checking splits, mental gymnastics. Just run hard. And it seemed to work. I know my road best was and still is a soft personal best. I’ve run faster through halfway of 10ks, in parkruns, and over 12.5 laps of the track. But I’ll take it. It’s been so long since I’ve had a sniff of a PB that its definitely raised a smile. It’s also given hope that I might sneak a time starting with 18 again. 19:14 | 10th female, 105th overall | 2nd v35 Photos thanks to @leofrancis71 and @stills1 #SSAFA #SSAFA5k #5k #PB #PersonalBest #FasterAt40 #ButePark #Cardiff #EnduranceAthlete #RunChat #Racing #parkrun #RunnersOfInstagram @LesCroupiers #LesCroupiers @WelshAthletics #WelshAthletics #Running

Day 53 of running a minimum of 5k every day. Back up the valley for another fab @ogmorephoenixrunners session. One of those sessions we love to hate. One that tests the heart, the lungs and the legs. Figure 8 hills. Up Cardiff Street, down Hill Street and up Cuthbert Street. Either that or any combination of the three with rest in between. Everyone gave their all and lots of loops were completed and a photo at the top of Hill Street before we headed back to document the evening. Huge well done to everyone and thanks to Coach @lizlikesrunning for leading us all on what’s always a fab session. 💙 Dropped back to an older pair of @asicsrunning #gelkayano 29. A bit of nostalgia and they still felt great. All kit kindly gifted by @asicsfrontrunner. #ad @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

@trihardharriers AGM 2024 💙❤️ Last weekend, we held our annual AGM which was a tremendous success 🙌😃 There was a lot to discuss about what the club has done through the last 12 months, from volunteering, RED Jan, Organising events, tremendous success in the XC and all the amazing achievements everybody had done. We also looked into the new things brought to the club such as funding for training, access to the Glynneath Lake, Coach travel for big events, Cold Water Therapy & Club Social Nights to name a few 🤩 We introduced the clubs committee to everybody once again, re-electing everyone to their roles and also introduced the run leader team too 💪 We ran through the plans for the next 12 months which included more Parkrun takeovers / tourism, Introducing Swap shops, More awesome volunteering and of course the return of our 5k on the Bay race on August 22nd 😍🏁 The floor was then opened for questions from the members and some excellent feedback was given and lots of topics discussed on how we can continue to grow and develop the club again going forward 🙏 A lot of hard work was put into making the AGM a success from all the committee members, in particular @betsy_outdoors who also hosted the AGM alongside @mikerod_therunner & @silky11 👏 The club wouldn’t be where it is today without its incredible members. We continue to thrive on being so inclusive and supportive and every single person who joins totally understands the clubs values and ethos too! 💙❤️ #AGM #trihardharriers #trihardandsucceed #welshathletics #runwales #sportwales #runningclub #runningfamily #triathlonclub #triclub #morethanjustaclub #onebighappyfamily #squadgoals #dreamteam #simplythebest #thebestclub #THH

Day 52 of running a minimum of 5k every day. I couldn’t resist going again. Properly made the habit now and loving it. Straight out after getting home. Job done. Wearing snazzy (official term, not) kit kindly gifted by @asicsfrontrunner. #ad @asicsrunning #gelkayano 30 lite show getting a bit grubby from all the miles. Scrub up required. Cooling down afterwards in my @hellostormbreak tee. A fabulous charity very close to my heart doing great work for the benefit of our younger generation’s mental health 💛 @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

A rather stormy looking trail Tuesday last night! ⛈️ Whilst most of Swansea gad torrential rain, thunder and lightening, the @trihardharriers gang were out enjoying themselves down the Gower in the glorious sunshine! Somehow we managed to evade the storm completely, being led around another epic route by @mikerod_therunner 🙌 We went high, then we went low down to the beach before attacking a MONSTER climb back up through the trees 🥵🏔️ After stopping for a few photos down by Three Cliffs, we ran up the valley and round to finish with a trip up Heartbreak Hill 😳 if you haven’t been up it before, it’s almost a mile long and gets steeper the further you go 🙈 Everyone still finished with a smile on their face, even more so when we didn’t even get wet 🙌💙❤️ #trihardharriers #trailtuesday #trihardtrailtuesday #THH #trihardandsucceed #trailrunning #runningclub #runningfriends #runtogether #welshathletics #runnersofinstagram #runningmotivation #runninginspiration #stormchasers #offroadrunning

Remembering the legend, Jim O’Brien #ironmantriclub #triathlonclub #teampth #ptharriers #weswimweridewerun #welshtri #welshathletics #brittri #southwalesrunning #runnersofinstagram #tricommunity #running #fitness #runningmotivation #instarunners #training #sport #workout #instarunner #fitnessmotivation #runningcommunity #triathlon #runnersworld #ukrunchat #teampth

Because I couldn’t let it lie… Day 51. 5k at 10:15pm. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

I couldn’t be happier with how Sunday went. To be able to compete at the @lborointernationalathletics in my first Senior Welsh vest and to achieve a huge PB of 45.39m made everything so much better! Overall coming 5th in the competition and to top it all off, finding out that I am #1 in the UK for U20 discus! Thank you to @welshathletics for this amazing opportunity, I loved every minute of it and for all the support through NDP, I’m so grateful. Thank you to Sports-aid Cymru wales for the support you have given me over the season. So excited to be competing in the Shawn Pickering International for Wales in the discus next week back in Loughborough again! #welshathletics #loughboroughinternationalathletics #athletics #athlete #throws #discusthrower #discusthrowers #trackandfield #discus #sportsaidcymruwales #loughboroughuniversity #loughboroughinternational

@jamesctomlinson competing in the men's discus at the Loughborough International 2024. #welshathletics #britishathletics #athleticsweekly #discus #trackandfield #loughboroughuniversity #loughborough2024 @lborointernationalathletics

🤩 Terrific Tuesdays 🤩 Looking back over the last few days, once again everybody from @trihardharriers has been absolutely SMASHING the events and the training 🙌 We start it off with the awesome @gorseinon10k 🏁 A welcomed return to the race calendar, and this year we made it a club championship event with over 23 members from the club taking part 😍 It turned out to be a rather special morning too, with our very own @mikerod_therunner taking the race victory in style 🥇, closely followed by @rhayaderrunner, @myleskenealy & @thomasbriscowilliams all making it into the top 10 overall! 🔥 @tmpenhorwood marked her 1st ever 10k event in style with a 4th place overall finish, topping her age category in the process 💪 There was also some big PB’s for several people including @heulsmedi, @craigharris2089 & @cb_lifts_runs_eats along with everybody else doing amazingly well including @vicky.tyler.58 running it on her birthday! 😁 Gareth Thomas & @theunprofessionaltriathlete headed up to the Cardiff Bay 10k and both ran superb times on a hot and windy course! 👏 @matt_pug_brown continued to ramp up his Ironman & LCW prep by smashing out a PB at the Cotswolds Olympic Triathlon 🏊🏻‍♂️🚴🏻‍♂️🏃🏻‍♂️ Saturday saw another tremendous turnout for @parkrunuk with everyone making the most of the glorious sunshine 😎☀️ We also saw the return of the open water swimming up the lake too with our triathletes starting to prepare themselves for the upcoming events 🙌 Once again we had amazing support at the events too from other members, something this club always does is look out for eachother 💙❤️ #trihardharriers #trihardandsucceed #runclub #runningfamily #runningfriends #runtogether #gorseinon10k #rungorseinon #thebestclub #squadgoals #dreamteam #simplythebest #runninginspiration #runningcommunity #triathletes #swimbikerun #welshathletics #welshtriathlon #runningmotivation #inclusive

Remembering the legend, Jim O’Brien #ironmantriclub #triathlonclub #teampth #ptharriers #weswimweridewerun #welshtri #welshathletics #brittri #southwalesrunning #runnersofinstagram #tricommunity #running #fitness #runningmotivation #instarunners #training #sport #workout #instarunner #fitnessmotivation #runningcommunity #triathlon #runnersworld #ukrunchat #teampth

And just like that it’s done. 5x50. Running a minimum of 5k every day for 50 days. I did it for several of my early years of running and swore by it. A kick start to the year and helped to build mental and physical strength. The last time was 2017 and since then I’ve failed to get a proper grip on my running routine after exiting the winter darkness. It dawned on me this year that I needed to reintroduce the challenge and restore the balance and I now feel like I have. In total 230 miles covered, averaging 4.6 miles per day. Two half marathons in there as well. Running at all times of the day with some squeezed in just before bed in the dark and the rain and some very early mornings when necessary, saying good morning to the sun as she raised her head above the horizon. It’s lifted my spirits. It’s solidified a sound mind in a sound body. I smile when I head out for a run now - and every day I can’t wait to go. I feel stronger. A strength that’s going to see me through the next few months building to go further and faster. I feel fitter. Resting heart rate comfortably low once again. At effort levels it’s falling as well. There’s now headroom to push on - getting back to a fitness level I enjoyed immensely. It’s not about the times - it’s about the joy running brings. I feel more resilient. My resolve to head out every day leads to other areas of life. Pressures can weigh heavy, but knowing there’s an escape helps immensely. If there’s always a way to find time to run, there’s always time to stop, breathe and find a solution that eases many burdens. Body shape changes mean less pressure on my diaphragm as my hiatus hernia won’t slide as often. Incentive to eat better and cleaner too. I’m a different person 50 days on. A better me. It might just be running every day, and to some it might not be far, but it’s everything and more to me. So, who’s in for a run tomorrow? @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

5x50 day 50. Jo came with me for an hour by the sea. She read her book while I finished the miles. Looping round the 0.5 miles of the lower and upper promenade. Just short of 6 miles was needed to clock up 230 miles and I’d earmarked either that or 16 if I could find the legs. I couldn’t so it ended up as 5.9 and mission accomplished. Post to follow to summarise. Decked out in gifted kit from @asicsfrontrunner and #gelkayano 30 looking after my feet #ad @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

World records, Welsh records, personal bests, team titles and so much more! What a weekend! 🏆🏴󠁧󠁢󠁷󠁬󠁳󠁿 Read the weekend round-up via the link in our bio. #WelshAthletics #WelshPerformances #Athletics #CompetingforWales

A superb run from @claraa_louise on the weekend 🏃‍♀️

It is that time of the week again where we kindly ask you to give some of your time to volunteer at our parkrun….. Can you help this week? Maybe next week? Applications are now being taken for: Marshals Funnel Managers Barcode Scanners Timekeepers It’s super simple and lots of FUN 🥳🥳🥳 Comment below or email at: [email protected] Thanks in advance #run #running #runnersofinstagram #runningmotivation #runner #runners #welshathletics #runwales #parkrun #parkrunuk #parkruncymru #loveparkrun #parkrun #parkrunuk #parkruncymru #parkruntourist #parkruntourism #parkrunfamily #parkrunday #ponty #pontypark #pontyparkrun #pontypriddparkrun #pontypridd

Benjamin Reynolds of Wales winning the men's 3000m in a new PB of 8:14.05 at the Loughborough International. @benreynolds.1 #welshathletics #runner #loughborough2024 #loughborough #britishathletics #athleticsweekly @lborointernationalathletics

🔴⚪️⚫️ The Weekly Roundup 🔴⚪️⚫️ 🏴󠁧󠁢󠁷󠁬󠁳󠁿 @run4wales Cardiff Bay 10K - Sunday marked our third running club championship race. With such beautiful weather, it felt like we were abroad! ☀️ Our athletes delivered outstanding performances. We had members participating in their very first race, achieving epic personal bests, and fantastic support from all who traveled just to cheer on their fellow runners. 🤩 🇪🇸 @ironmantrispain - Peter Richards and Ian Williams tackled the Canary Islands not just to enjoy the Spanish weather, but to take part in one of the toughest and windiest Ironman competitions around. Both seasoned Ironman athletes once again delivered flawless performances and produced fantastic times. 👏🏻 🏴󠁧󠁢󠁷󠁬󠁳󠁿 @gorseinon10k - Following its triumphant return last year, it was fantastic to see this local event back for a second year, growing in popularity. Of course, we were on the start line in the heat, and just like the heat, our athletes were on fire! 🔥 Sarah Howard came in as the 4th female, along with a host of course and overall PBs to celebrate. 🔥 🌊- we had two of our awesome triathletes who took on Outlaw in Nottingham over the weekend in the blistering heat, and conquered the course absolutely mind-blowing times! ⭐️ Shoutout to @parkrunuk highlights: 🅿️ In Gnoll: 🥇- Heidi Waters with a course PB. 🥇- Matthew Blackmore. 🥈- Sam Bowring. 🥉- Tom Rees-Gralton with a course PB. 🚨 Course PBs for Mike Hayden and Gavin Oak. ✈️ In Futakotamagawa, we saw Matthew Edwards and Louise Perry. In Pontypridd, Ben Southgate achieved a course PB. At Seven Bridge, we saw Fran Knight. In Sandy Water, Dean Thomas took part. In Lordship Recreation Ground, Vicky Evans competed. In Ystalyfera, we saw Andrea Bowen, Jayne Perkins, Helen Griffiths, and Kathryn Cunningham. Share your activities from last week if we missed them! 👇✌🏻 • • #ironmantriclub #triathlonclub #teampth #ptharriers #weswimweridewerun #welshtri #welshathletics #brittri #southwalesrunning #runnersofinstagram #tricommunity #running #fitness #runningmotivation #instarunners #training #sport #workout #instarunner #fitnessmotivation #runningcommunity #triathlon

Massive congratulations to @naomisutton03 who was the first lady to finish the @gorseinon10k yesterday in a time of 38 minutes 31 seconds. Great running!! #run4allneath #run4all #gorseinon10k #winner #welshathletics #medalmonday

Not only did I pick up a medal finishing the @gorseinon10k but I also picked up a 10k PB and an ice cream. Finished the race with a chip time of 40.28. On an unknown, lumpy course on a hot morning, I will definitely take that. Not sure what I was happier with… the PB or the ice cream. Really enjoyed the race. Well organised and a great atmosphere. #medalmonday #medalmonday🏅 #gorseinon10k #pb #10kpb #roadrace #10krace #10kroadrace #roadrunning #roadrunner #run4allneath #runwales #rhedegcymru #instarunners #instarunnerswales #welshathletics #loveyorun #runspirerunners #runspire #sundayrunday #icecream

Cardiff bay 10km 14th 33.04 A very hot and windy race today down at Cardiff bay. A flat and fast course the chance for a PB was on. From the gun I got in to a good group of runners and in to a nice rhythm running in and around the PB pace needed. Thought halfway we split a 16.18 very much within the pace needed but it was km 7 and 8 the heat caught up with the fast pace and I slowed a little. I still managed to finish well and left everything out there to just miss going under the 33 minute barrier like last week but compared to Newport 10km which is a more comparable course I'm 30 seconds quicker so things seem to be going in the right direction just need the weather to be cooler 😁.

Day 49 of 5x50. The penultimate day of running a minimum of 5k every day for 50 days. Still at mum and dads and that generally means one thing. Lindley 10k route. I’ve done it a few times as a race and run it as a training run from the house before. 600ft of climbing and virtually all in the first couple of miles. I love it - especially when the sun shines. Passes some landmarks that have meant a lot to me in the past. Not least a detour to Greenhead Park next to which I went to sixth form college and walked through every day and now home to a fabulous parkrun. A fab 6.8 mile in total and a great chance hello with @a138967 in the park while junior parkrun was on. Job done before the long drive home. 224.2 miles run in 49 days with no rest days. Coaches may exclaim at that but with some being slow active recovery runs it’s a doable thing. When I know my body and I can read the signs I can manage my way through. It’s been fab. But how to end it off? That’s something to mull over this evening… Suggestions welcome. Again wearing kit kindly gifted by @asicsfrontrunner and back in my faithful lite show #gelkayano 30. #ad @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

@gorseinon10k 2024 Champion! 🥇🤩 1st Place - Official Time 32:50 🔥 What a race, what a morning, what a result!! I went into today’s 10k race knowing I’ve been in good form lately and wanted to test myself on what was another undulating and challenging course. Starting off quicker than anticipated, pushing the pace with @jacobparry1 we soon opened up a gap on the chasing field. Clocking 4:59 for the first mile 😳 I knew I needed to slow it back down but we continued to work together through there first few km’s 👊 As we hit the cycle path, I noticed that I started to pull away and this was when it became a test of my mental and physically strength to continue to push forward and take a grasp on the lead of the race! I felt good, I felt strong and most importantly I knew I was in complete control of my own pace, dictating how I attacked each section of the course. Coming into the final few 100m’s, I knew I could start to celebrate and enjoy the crowds, my wife and baby Ollie there cheering me on as I turned onto the finish straight to claim my 1st ever 10k victory in a major event 😍🥇 To come away with another Sub 33min performance in the blazing heat and the rolling hills is exactly what I hoped for! 🙌 Today really did feel special, I’ve had a terrific start to 2024 but to take top spot just seemed to hit me different today and I am ever so grateful for all the support I have from friends, family, loved ones and other runners too 🙏 Thanks @frontrunnerevents for putting on another superb event, can’t wait to come back next year and do it all again 😁 Well done every single person who competed today including an army from @trihardharriers 💙❤️ It wasn’t easy out there in the heat but we got it done 💪 #roddersruns #champion #1stplace #winner #gorseinon10k #runningdad #runitfast #anythingispossible #believeinyourself #runeveryday #trihardharriers #trihardandsucceed #victory #runtoinspire #runninginspiration #igrunners #welshrunner #runnersofinstagram #runningcommunity #familysupport #runningislife #runningismytherapy #frontrunnerevents #welshathletics #runrunrun #asicsrunning #runningman #loverunning

Lots of our runners out today. First up to set off was @gorseinon10k at 9.00am. Then at 11.00am we had the @run4wales Cardiff Bay 10k. Warm one at both races. Some brilliant running and times from so many today. Well done all. #run4allneath #run4all #gorseinon10k #cardiffbay10k #run4wales #10race #welshathletics

Is it even a race day without a team photo. First time running the @gorseinon10k Not sure how I feel about it. Only had 5.5 hours sleep last night and it wasn’t even 8.30 and I thought it was too hot a day to be running. Great atmosphere tho and lots from @run4allneath here. #run4allneath #run4all #gorseinon10k #10krace #roadrace #roadrun #roadrunning #teamphoto #instarunners #instarunnerswales #lovetorun #raceday #sundayrunday #welshathletics #irunspire #runspirerunners #therunningchannel #runselfie

Cardiff Bay 10k 2024. Finish Up. Sun Shining. Just Waiting For You All To Arrive. #Run4Wales #WelshAthletics #RoadRunning.

5x50 day 48. One of those days that makes you smile. Visiting mum and dad. @tompratt98, our nephew, suggested @dewsburyparkrun as it’s down the road from their new house. Another location for my list so I’m not going to say no. Fellow @asicsfrontrunner and dear friend @frontrunner_curtis lives relatively close and knowing there was an opportunity for a catchup he joined us on the start line. Stood on the start line I also bumped into someone who I haven’t seen since school days! Good to see you briefly @seancdodson - what a small world!! Curtis is quicker than me, of that there is no doubt, but he stuck with me and gave me encouragement all the way round. 270+ ft elevation over the 5k route with 4 loops in total - perfect for taking the wind out of your sails! 47 days of running in my legs. Body felt great, legs felt heavy. 23:03 on the clock was a great outcome compared to what I expected. Cheered Sean across the line. Cheered Tom in with his mega uphill sprint finish. Bumped into @run_brownie_run at the finish line - great to say hello! Quick dash back to the garden centre for breakfast with @ruthalicesutton joining us for the family gathering. What a wonderful @parkrunuk morning - when is it not? Ran wearing @asicsrunning kit kindly gifted by @asicsfrontrunner. Fabulous #metaspeedskyparis on my feet (which I bought myself because I couldn’t resist!). #ad 447th parkrun done. Day 48 of 5x50 done. 51st parkrun location. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

💙 Post race blues are a real thing. I’ve learnt to manage them with experience. This week I have been resting 😴 It’s very easy after your ultimate goal race to want to find something else to do or ‘cash in’ on the benefits of your training. You can often feel like everyone else is out there and you’re not and you might even struggle to find motivation. My advice ie- be kind to yourself ❤️ It can take a day per mile to fully recover from a hard race. For ultra marathon you’ll be looking at close to 6-8 weeks before the next training block commences. Muscles need time to recover. Keep your workouts fun, go for a walk, take a yoga class, swim. Jog with friends and enjoy no pressure. Have a LIE IN! Use the time to plan your next adventures and challenges. Having a new goal that is well thought out will enable you to feel ready and motivated. And talk to others. You’ll be surprised how many other runners feel the way you do. Remember you are awesome 💪🏼 #strengthtraining #hillsarefriends #strongnotskinny #welshathletics #thefemaleruncoach #unite #thefemaleruncoach #welshathletics #runner #girlsthatrun #southwalesrunning #ultrarunner #goals

📣 Our team of dedicated pacers are ready for tomorrow. We know lots of you will be celebrating new PBs! 🏃🏼‍♀️ 🏃🏻‍♂️ 🏅 🎉 📷 🎽 Please can pacers collect their bibs between 8.30 and 8.50 ready for a group photo at 8.50. Pob lwc 🍀 #run #running #runnersofinstagram #runningmotivation #runner #runners #welshathletics #runwales #parkrun #parkrunuk #parkruncymru #loveparkrun #parkrun #parkrunuk #parkruncymru #parkruntourist #parkruntourism #parkrunfamily #parkrunday #ponty #pontypark #pontyparkrun #pontypriddparkrun #pontypridd

Up and out early this morning for day 47 of the 5x50 challenge. Minimum 5k every day for 50 days. Felt good after last nights session and the soul was uplifted by the sun beating down advertising a lovely day to come. Enjoyed the peace and serenity of the paths I took only marred slightly by the noise of the motorway overhead at the turnaround of my local out and back. Fabulous @asicsrunning #gelkayano 30 lite show glistening in the sun and keeping my feet stable and comfortable. Love them. Kitted out in @asicsrunning gear kindly gifted by @asicsfrontrunner. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

Who else loves a midweek social run? #run4allneath #loverunning #welshathletics #runningclub #clubrun #socialrun #midweekrun

Everyone loves a bit of speedwork 🔥 Last night we were back down on the prom for another epic speed session led by coach @mikerod_therunner 😃 The set: • 0.75 mile warm up • ⁠1min steady / 3min effort x 4 • ⁠1min effort / 30sec rest x 8 • ⁠6min progressive effort - faster every minute • ⁠0.75 mile cool down With a good combination of short and long efforts, everybody really worked hard through the sets pushing themselves to maintain a strong pace throughout 👊 Keep ticking these sessions off and the results will come when you’re chasing those PB’s 🤩 #trihardharriers #trihardandsucceed #speedwork #THH #runclub #runningclub #welshathletics #runningfriends #runningfamily #runtogether #traintogether #workhard #runitfast #runningmotivation #runningcommunity #squadgoals #dreamteam #inclusive #thebestclub #simplythebest

5x50 day 46. Back at @ogmorephoenixrunners training. For various reasons it’s been a short while. I’ve missed everyone and such a delight to arrive to see so many there. Reverse valley loop on the cards. It’s my favourite way round to circumnavigate the valley. Downhill to start, the long, drawn out climb is in the middle and then the quick descent back to base. 5 miles all in. Felt heavy to start but the downhill helped. The climb was tough to start but gradually got into my stride and kept battling against the gradient. Felt strong as we turned at the top of the valley and enjoyed the descent to finish. Almost a Royal Flush (reference @marathontalk). Felt so good on finishing. Wonderful to see everyone and it was great to stay around at the end to chat. Huge thanks to our wonderful team for a fab session. So good to be back. 💙 @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

West Wales Regional Championships! Gold in the Discus 🥇and Silver in the Shot 🥈So happy to get a throw of 42.57m at the champs on Sunday and to find out that I achieved a championship record in the discus! Hopefully can continue to improve! #athletics #welshathletics #discusthrows #discusthrow #wales #sports #trackandfield #throws #throwernation #feildevents

After a turbulent few years former Paralympic javelin champion @holliearnold8 says she has “fallen back in love” with the sport again.

This week is #mentalhealthawarenessweek and the focus this year is on Movement - moving more for our mental health. I have used it as a tonic on many occasions. Anxiety started to impact me in my early thirties and I found ways to deal with it. The triggers were kept at bay. Since discovering running, keeping it away has become easier. The fundamental ethos of @asics is in their name. Anima Sana In Corpore Sano - Sound Mind in a Sound Body. The mere act of moving is celebrated, and as members of the @asicsfrontrunner team it is our mission to share our passion for movement and extol the virtues that it brings. Not least, its power to strengthen and heal the mind. I’ve used it many times to decompress, when challenges have weighed heavy. Getting out there for a run can be all that is needed to gain that much needed lift. If you don’t already, why not add some movement to your daily routine and see where the journey leads. Nurturing a stronger and more resilient mind and body. These images demonstrate the joy that running brings to me. The smiles say it all. Now these are truly genuine smiles indicating a happy and settled mind. Moving with my fellow @asicsfrontrunner teammates. 📷 @vsmphotoevents @alvaromartin55 @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

5x50 day 45. 4 miles out and back to Parc Slip. A lovely route through the nature reserve that lives just behind our house. Loved it. A day closer to the end. Felt heavy for a couple of days and realised tonight it’s largely fatigue. The body is tired after 45 days of no rest. They’re not long miles - just persistent and it’s starting to feel a little heavier. That consistency has done my body and mind good. Not just good, it’s transformational. Feeling so much better for tackling this challenge, but just taking it easy to the end. But, how to finish it off? What to do on the last day. Thinking cap on… Wearing @asicsrunning #gelkayano 30 again with their wider base handling the half trail route and giving me confidence. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

5x50 day 44. Work 8:30am-5pm. Drive home. Shop 5:25pm-5:40pm. Drive to meeting. Meeting 6:30pm-8:30pm. Drive home. Home. 9:00pm. One of those days where it’s so much easier to just grab food and lay on the couch. But this challenge enforced a quick change and a head out of the door. Easier and lighter on my feet than last night. Milder with a promising red sky as the light faded. It was lush. Just what was needed and despite a bit of a coughing fit on returning, it was spot on. Spirits lifted. Dinner 10pm. Bed. Back in my lite show @asicsrunning #gelkayano 30 for the ride. Trusty workhorses. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

Another Gorgeous night down the Gower 😍💙❤️ We were blessed with another stunning evening for tonight’s trail run led by @mikerod_therunner 😁 Once again starting at Pennard, we took a scenic cliff top route along to Pwll Du Beach! After the obligatory water splash 😎 it was along the beautiful coastal path to Brandy cove, before heading up and doubling back along the top cliff path to Pwll Du again! Was great to see a brand new bridge has been erected since in the winter 😍 and after the last photo we dashed up the valley and headed back to the car! Amazing work all round, 6 miles done and well over 800ft of elevation isn’t bad for a Tuesday night 💪 #trihardharriers #trihardandsucceed #trailrunning #trihardtrailtuesday #trailrun #runclub #runningfriends #runningfamily #runtogether #thebestclub #inclusive #runningmotivation #runningcommunity #welshathletics #runwales #dreamteam #squadgoals

Welsh quartet @holliearnold8, @sabbeyfortune, @harrisonwalsh1 and @aleddavies2012 are off to the World Para Athletics Championships in Kobe, Japan 🥇 Arnold is the first in action in the F46 javelin on Friday

5x50 day 43. Slightly tight chest - feels like a mild cold - or perhaps feeling bloated is playing a part. Rain falling - profusely. After work on a Monday which has always been my rest day. The wrong set of circumstances for a run and one day when I would definitely have said “not today”. But I did it. It wasn’t pretty (the photo says it all), but I got the job done. That’s what counts. Day 43 done and 199 miles run. @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

The C5K DREAM TEAM did it again ⭐️⭐️⭐️⭐️⭐️ 2024 Cardiff 5K - Race For Victory🏴󠁧󠁢󠁷󠁬󠁳󠁿 Would like to say a “Massive Thank You” to all the Officials, Performers, Volunteers & Supporting Partners that made it happen 💖👌 The list is long, and to say we couldn’t do it without you is an understatement 💪 We raise a glass to you all 🍻 This Was The Greatest Show 🎪🔥🎼🏴󠁧󠁢󠁷󠁬󠁳󠁿 #cardiff5k #best5k #best5kwales #best5kever #WeRunTheStreets #raceforvictory #MoreThanJustARace #whitchurchcardiff #CardiffWales #welshathletics #thegreatestshow

It was a busy weekend for Welsh athletes with many of you competing in hot conditions! 😎 Over in Belfast, @hannahrosebrier set a new 400m PB and now stands 4th on the all-time Welsh 400m list! 🔗 Hit the link in our bio to catch up on all the action. #WelshAthletics #CompeteforWales

It was a busy weekend for Welsh athletes with many of you competing in hot conditions! 😎 Over in Belfast, @hannahrosebrier set a new 400m PB and now stands 4th on the all-time Welsh 400m list! 🔗 Hit the link in our bio to catch up on all the action. #WelshAthletics #CompeteforWales

It was a busy weekend for Welsh athletes with many of you competing in hot conditions! 😎 Over in Belfast, @hannahrosebrier set a new 400m PB and now stands 4th on the all-time Welsh 400m list! 🔗 Hit the link in our bio to catch up on all the action. #WelshAthletics #CompeteforWales

It was a busy weekend for Welsh athletes with many of you competing in hot conditions! 😎 Over in Belfast, @hannahrosebrier set a new 400m PB and now stands 4th on the all-time Welsh 400m list! 🔗 Hit the link in our bio to catch up on all the action. #WelshAthletics #CompeteforWales

Once again another tremendous weekend for @trihardharriers 🤩💙❤️ Kick starting it off at yesterday’s Caerphilly 10k! 🏰 We had a great group who went up to take on this awesome event, all doing brilliantly well including @mikerod_therunner claiming 5th Overall & @amyrosannaruns finishing 5th Female 🙌 @gar_evans23 was once again off on the trails, this time completing the Snowdonia Trail 1/2 Marathon 🏔️👊 We had several members taking on the iconic @carten_100 on Saturday where the weather was glorious! ☀️ Awesome job from @matt_pug_brown, @garinedwards, @mark.davies780 & @frankee_auditano 🚴🏻‍♂️🚴🏻‍♀️ @fineartphil decided to put himself through another mammoth challenge and completed the @10yfan event across the weekend clocking up almost 40 miles and 14,000ft elevation 🤯 Gareth Thomas had a huge weekend competing Mumbles Sprint Triathlon on Saturday and then knocking out a 10k PB in Caerphilly Sunday too 👏 @runjenrun2021 & Sam Jenks took the Sunday club run with the gang taking on some lovely routes in the sunshine 😃 Rounding up the weekend, we had plenty of members taking on @parkrunuk once again, including @claire.wellington running one in Ireland 🇮🇪 Keep up the awesome work team! 💙❤️ #trihardharriers #trihardandsucceed #runclub #runningfamily #runtogether #runningclub #runningfriends #squadgoals #dreamteam #thebestclub #runningcommunity #runninginspiration #welshathletics #runwales #inclusive #supporteachother

CAERPHILLY 10K 🏴󠁧󠁢󠁷󠁬󠁳󠁿🏅 Hills, heat: 41:18 | 4th lady! I entered this race to simply get outside my comfort zone and get back into races that aren’t “flat marathons”. Soooo a hilly 10k it was with the club! I want to run races like I used to for fun, not just for PBs and enjoy the running community and exploring new places 🌞 I started in the middle without any plan (it took me 13secs to cross the line!), but soon found myself up near the front but couldn’t see ahead, little did I know I spent the entire race up there and finished in 4th lady! Panicked seeing the first 5k in 20:30 but held on, thanks to Richard @keto_pro for the rhythm! Crazy seeing my name next to these amazing athletes! I still pace my races like a marathon and find myself holding myself back, so I’ve got a lot of learnings to unfold as well as leading to back myself, this needs to really be sorted out 😂 My first race without the hubby and family on the side lines!! But a great day out with the club @trihardharriers 💙❤️ On to the next 🧱 🏁 #runningmotivation #running #runnersofinstagram #womenrunners #caerphilly10k #welshathletics #runningcommunity #runnerslife #runnningmum #runmummyrun

Catching up on missed posts. 5x50. Minimum of 5k every day for 50 days. I’ve still been getting it done while away. Day 40 was a run on arrival at the @asicsfrontrunner team meet. 5pm heading out for 4 miles. A loop with some climbing - such was the terrain that it was impossible to avoid them. But I’m not one to shy away from them. Loved it. Day 41 climbing the Black Hill at Dawn. Running for photos and descending again. 4 hilly miles in the evening before tea to compound the mileage. Day 42, a 7 mile road and trail combo run that also added some more elevation. Legs feel heavy now but feeling great!! An epic weekend that made it easy to add miles. Kitted out head to toe in @asicsfrontrunner kit each day and a combination of #gelkayano 30 and #TrabucoMax 3 dependent on terrain #ad Running into the final week… @welshathletics @runwales #welshathletics #runwales @ogmorephoenixrunners #ogmorephoenixrunners @asicsfrontrunner @asicsrunning @asics #ASICS #ASICSFrontRunner #ASICSFrontRunner2024 #ASICSFrontRunnerUK #SoundMindSoundBody #MoveYourMind

Lots of running action today from our 8am and 9am groups. A sunny morning before the afternoons thunderstorm. Congratulations to Danni for running Caerphilly 10km 😎 #heathmassiverunclub #heathmassive #runclub #tuesdayrun #running #runningmotivation #runnersofinstagram #runningmotivation #runningcommunity #weruntogether #welshathletics #hmrcrunning #sunnyrun #runners #cardiffrunning #cardiffrunners #cardiffrun #cardiffrunningclubs #cardiffrunningclub #roadrunning #cityrun #cityrunning #werunthis #weruntogether

A double week of racing. First off was the @herefordcouriers 5km series race 2. The weather had changed from race one to two going from nice and cool to quite hot. I wasn't used to running in the heat but still had a great battle with Sam Butler over 3rd place just being out kicked in the final km finishing with a 15.58 and 4th place. The second race of the week was carephilly 10k one of my favorite events of the year. Again the conditions were hot which made for a bit more of a harder race but I decided early to race in to a nice group rather than go it alone like Newport 10km and a small group of @mikerod_therunner and Simon Lewis and myself formed and we got to working together. Thought the 5km mark I realized I was on PB pace but I faded a little in the second half but was still impressed with a 6th place and dipping under the 33 minute marker for just the second time with a 32.48 🤯. I'm really happy with how the shorter races are going at the moment and hope to improve and grab some PBs in the not to distant future🤞🏻.

Something a little different today. It was racing on the track at the West Wales Track and Field Championships in Swansea.1500m was a race I ran as a youth during my school years. The race incorporated the U17, U20 and Seniors. I'm super chuffed to say that I not only came home with 🥇Senior Male, but, also came home in Overall 🥇 as well with a good strong sprint finish as requested by coach @jethro_mcg of @newlevelscoaching 😜. Being almost 25m behind the 1st runner with a 100m to go. (There is still something left in these old legs 🤣). Finished the race in 4:46:28 a time that I didn't think I could achieve. A huge thanks to my cheerleaders @simon.hall.sarnhelenrunner , Dee and Ben for your support in joining me for the day and for the great pictures. 🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼🏃🏼 Rhywbeth ychydig yn wahanol heddiw. Roedd yn rasio ar y trac ym Mhencampwriaethau Trac a Maes Gorllewin Cymru yn Abertawe. Roedd 1500m yn ras rhedais yn ifanc yn ystod fy mlynyddoedd ysgol. Roedd y ras yn cynnwys y tîm dan 17, y tîm dan 20 a'r tîm hŷn. Rwy'n hynod falch o ddweud fy mod nid yn unig wedi dod adref gyda 🥇Senior Male, ond hefyd wedi dod adref yn 🥇yn y ras hefyd gyda gorffeniad sbrint cryf da yn unol â chais yr hyfforddwr @jethro_mcg o @newlevelscoaching 😜. Bod bron 25m y tu ôl i'r rhedwr 1af gyda 100m i fynd. (Mae rhywbeth ar ôl yn yr hen goesau yma o hyd 🤣). Gorffen y ras mewn 4:46:28 amser nad oeddwn yn meddwl y gallwn ei gyflawni. Diolch yn fawr iawn i fy hwyl i @simon.hall.sarnhelenrunner , Dee a Ben am eich cefnogaeth i ymuno â mi am y diwrnod ac am y lluniau gwych. #sarnhelenrunningclub #clwbsarnhelen #clwbsarnhelenclub #welshathletics #westwalesathletics #trackandfield #running #run

What a weekend for this young man! Competing for the first time as a @newportharriers and only goes and gets a 100m & 200m PB getting silver in both races to his team mate and winning GOLD for the javelin! 🥈🥈🥇 So incredibly proud of what he’s achieved in such a short space of time under his wonderful coach @marie_dennis_ thank you for all your hard work and dedication…there’s more to come 😊 #athlete #athletics #welshathletics #newportharriers #100m #200m #javelin #proud #myboy #joshua #winner #sprinter

🥉Caerphilly 10km ❤️💚 . . A deferred entry bib from last year which landed on my doorstep the other week! . . No expectations, came away with 3rd female overall and 1st FV40 on a hot, hilly course! 🥵 . . Thank you Caerphilly on a great race and to all who were involved. Lovely to share the podium with Lauren @ojt_runs . . 📷 thanks @stills1 for photo 2 and @jai_tsim for photo3. . . #lescroupiersrunningclub #running #runnersofinstagram #strengthtrainingforrunners #welshathletics #10km

Caerphilly 10k. 12th May 2024. Start and Finish Gantry in place. The team working to get everything ready for you all. #Caerphilly10k #WelshAthletics #RoadRunning

Day 1 of regionals. Nice PB in the 200m final. Came 1st in my heat and 2nd in the final 🥈 #sprinter #sportsvideos #sportsperformance #sprint #welshathletics #irishathletics #athlete #athletes #nike #nikespikes #fitness #fit #healthylifestyle #hardwork @welshathletics

A brilliant run in Belfast for @hannahrosebrier taking more than a second off her previous PB in just her 2nd season running the distance ⚡