Runner knows….OR Runny nose!!!!

Hey everyone,

So I know with the time changing and light hours getting shorter and viruses and colds rampant, that it can be difficult to avoid getting sick during the Winter and Autumn. And when your sick with runny noses or blocked up noses it can be especially hard to run and train. I braved the elements on monday for a 24 miler with a stuffed up head, running nose and a positive attitude! My run actually turned out to be great, I forgot all about being under the weather and just literally got “under the weather” and ran my ass off.

That being said its important for us to remember that a break to recover from a cold or flu can be extremely beneficial, if your body is run down and its telling you I need a day off, chances are, if your like me your gona say ‘yeh but I bet I can just run it outta me and sweat it out’….NO!!! Do that once, get it over you and then realise that taking a break is the right thing to do. Having a day off from training to build up your immune system again and get some much needed rest is a good thing. Conditioning isn’t lost because of one or two sick days. I sometimes need to remind myself of this!!!!

Once again with darker mornings and evenings make sure you light up and be seen and also wrap up in the right gear, wet cotton is gona make you cold&subsequently ill, so aim for breathable wear and a proper running jacket that doesn’t overheat you too much, but keeps you dry and of course the faithful Brim Hat!!!

Top up on Vit C – I swear by an orange a day and my daily one a day vitamin and also if you do have sore throat, runners nose!! etc heres a drink I’ve been taken for years its easy and I guarantee if you take 2-3 times a day you will start to feel better.

Happy running everyone.xx

Honey, Lemon, Ginger ‘Feel toasty drink’ to Get well!!!

You will need a 1 squeezed lemon&orange, piece or ginger cut round and edges cut off and 1 tsp honey.

Squeeze juice, honey into a mug then grate a nice bit of ginger into it, add boiling water stir up and drink when its hot.

The healing properties in ginger and honey are well know and it doesn’t have the nauseating effects of theraflu’s or lemsip’s (if your irish and reading this!)

Run Long and Propererous.xx


Halloweeny muffins for runners!!


        3/4 cup wholewheat flour

      1/2 cup rolled oats

      1/4 cup firmly packed brown sugar

      1 teaspoon baking powder

      1/2 teaspoon baking soda

      1/2 teaspoon ground cinnamon

      1/2 teaspoon ground nutmeg

      1/4 teaspoon ground allspice

      1/8 teaspoon salt (optional)

        1/2 cup canned pumpkin or real pumpkin pureed (which I used)
        1 large egg,
        1/2 cup skim milk/Almond Milk etc
        1.5 tablespoons melted low fat butter



1. Preheat the oven to 400F. Line 12 regular muffin tins with paper cases or lightly coat the bottoms only with vegetable cooking spray.
2. In a medium bowl, combine the flour, oats, brown sugar, baking powder, baking soda, cinnamon, nutmeg, allspice and salt (if using).
3. In a small bowl, whisk together the pumpkin, egg, milk, and margarine. Make a well in the center of the dry ingredients and add the pumpkin mixture, Mix just until the dry ingredients are moistened. Do not overmix. Spoon the batter into the prepared muffin cups, filling almost full.

Bake for 22 – 25 minutes, or until a tester inserted in the center comes out with only a few moist crumbs attached. Cool the muffins in the pan on a wire rack for 5 minutes before removing.

Number of Servings: 12

Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 64.9
  • Total Fat: 1.3 g
  • Cholesterol: 2.1 mg
  • Sodium: 117.2 mg
  • Total Carbs: 12.2 g
  • Dietary Fiber: 1.5 g
  • Protein: 1.9 g


New York City Marathon wont be stopped by the weather

So it appears that the NYCM will go ahead, the important news for runners is that it’s still very much expected that Sunday’s ING New York City Marathon will go on as scheduled. This is wonderful news, it got me thinking though, about runners traveling from outside the usa or even within the states, and all the extra anxiety and nerves that are added to running a marathon with an impending Frankenstorm on the way!!

So I hope everyone will take it in their stride and have a great race. The NYM have released this statement, so I think this probably helps.

“Many flights to New York might not resume until Thursday. And for those entrants with second thoughts about coming, or who just can’t get to town, the NYRR is loosening its policy regarding accepted entrants who choose to defer their entry to the following year. The policy had set an October 31 deadline for deferrals, longer for those deferring in person at the race expo. But deferrals will now be accepted by postmark or e-mail until Saturday”.

I personally think this is a great service they have provided and hats off to them as I think it takes a little pressure off anyone who cannot make it or chooses not to. For everyone else who does intend to brave the elements, enjoy this week…HOORAY FOR TAPERING!! and best of luck on Sunday, stay safe until then and try n keep your umbrella right side out!

happy running everyone.

Dublin City Marathon Shout out!

So tomorrow Monday October 29th 2013 is the annual Dublin city marathon on my home soil in Ireland. I want to wish everyone at home the best of luck running through our capitals beautiful and friendly city.

With a 9am start in the morning, which in retrospect to here in the states is late for a marathon and most of us would be almost finished by the time Dublin cities is beginning! But then I guess Ireland rarely has the temperature constraints that we have over here. And by the looks of it the weather will manage to stay fairly dry with probably just a few showers, which is great. We have our fingers crossed for you all over here hoping everyone has a dry race 🙂

As it is a bank holiday tomorrow, there will be a huge expectancy of supporters lining the great streets to cheer on everyone and lend a hand and a “yahoo” to get everyone to the finish line.

This is the 33rd year of the Dublin Marathon, which is run through the historic Georgian streets of Dublin.

10,000 people will take to the streets of Ireland and More than half of the expected entry of 10,000 will be made up of overseas runners, many of whom will be returning to sample Irish Hospitality once more no doubt.

So to anyone state side who has made the journey “good luck and enjoy” and Go n-éirí an bóthar leat which I think is very befitting, it means ‘may the road succeed with you’

Happy running everyone.

Its a Runner Thing!!See it..and do it…

T. S Elliot said “Only those who will risk going too far can possibly find out how far one can go.”
I am inspired by this quote and have it in easy view, positioned beside all my medals on my bedroom wall. SEE IT….DO IT!!
I’m usually super motivated in the mornings but as winter drudges in and bringing with it darkness and rain, sometimes getting up in the mornings before 5am can be a struggle (especially when your leaving another person toasty and warm in bed!). But when my alarm goes off and I reach for my GPS watch, it is strategically positioned right underneath my wall of achievements and inspiration and when I glance up and see those words by T.S Elliot, I’m into my runners, shorts on and out the door I go 🙂
I guess what I am trying to convey is that every now and then we need a pick me up and I find mine in visually displaying my medals on my wall and reading quotes and then I remember that feeling (and you know what Im talking about its that runners high, its that F$$K yeh, YES I CAN!!) and I am instantly motivated. Reading some positive energy before a run can really bring you on through, and leave you feeling fresh and fit after.
I run harder and longer when I use visualisation. It has proved an extremely effective technique. After you train and train and peak, your ready physically and thats great but its that last lil bit where you need to see yourself doing it, before you actually do it, that brings you to the finish line every time. Whether its a race finish line or the finish line of a tough training run, or even a short run that due to an injury or “bad day” you are struggling with. See it and you can do it.
On my long runs when I see that finish line in my head, and feel that finish feeling inside I can just keep on going, defying sometimes what my body actually wants to do. I’m literally saying to my body you can stop if you want to, but I am outta here!!!! No pain no glory,no finish no feeling, no medal no motivation. It is a vicious circle and we can sometimes be our own worst critic, being so hard ourselves to be better and fitter. However without aspiring in life we would always stay the same, and that wouldn’t be much of an adventure at all.
And its not just other peoples quotes I have on my wall, heres one of mine that you can feel free to keep in your mind, if you need a pick me up
“I dont want to be the best that I can be, I want to always be better than the best that I can be” – Janey Keegan.
This way I’ll never stop reaching and grabbing those goals and achievements one by one!
Happy running everyone.xx

Vaseline-Get your lube on!!

So I want to talk to everyone about endurance running and vaseline.

An unlikely combo, possibly, for anyone reading this who is not a frequent runner. However for anyone who has developed chaffing and had to continue to run on through another 17 miles without even a slippery glimmer of hope in the form of vaseline, can relate to the advice I am going to give.

Now I know theres body glide etc and it has never worked much for me maybe once or twice in a triathlon I used it and it was slightly effective but in running I have stuck to old school-vaseline. (A generic brand would be grand too).

Its just the best. Everyone finds what works for them but if you are having trouble with chaffing and blisters and havent had any luck with all the gimmiky things, stay old school, its cheap, sold nearly at every corner shop and I’ve never had it stain my clothes or gear!!It has NEVER let me down and no I am not working for vaseline!!

Heres the low down on usage:

I apply it to my feet before a long run or race on the heels and corner of my feet, I rarely blister but if I do thats where it will be, but I have never blistered when I’ve put vaseline on my feet. Socks on, then runners and off ya go.

I also apply it on my inner thighs etc to prevent chaffing, it stays on and I never have to reapply it, even on a long run. Works like a charm and be generous with the amount, its cheap so go crazy!

Also I always pop some under the band of my sports bra (guys this isn’t applicable to you, well actually who am I to judge maybe it is for some!) and under where it closes to avoid any pinching after i start sweating and the skin expands.

If its very windy I also put some just under my eyes above my cheeks as the skin there is really soft so it prevents wind burn.

Men, you can also apply it to your nipples I know a lot of male runners who swear by this and I apologize for my insight for the male running population not being a bit better, sorry, but I would love to learn from ye and hear some more ideas on where to use it during running (keep it clean tho!). So leave me some comments on new ideas.

It is an on going joke amongst my friends how I use vaseline for the cure to most things!!!But when it comes to running long and fast I would be short and slow without vaseline.

Hope this helps ye all have a pain free run

happy running ya’ll.xx

81 years old – Ed Whitlock….WOW!

This article is especially for my dad, who inspires me every day and who completed his first half marathon a few years back and now at age 74 he is literally fit as a fiddle. ( a young pup in comparison to Ed might I add!!).

He has battled illness etc in life, but he’s out pacing the roads at home in Ireland every day and braving every element weather wise he’s faced with, and put that with my mums strict eating and health freak-ness meals, they are a duo to be reckoned with. And in 2013 I am hoping for him and I to complete a half marathon together over here in the U.S 🙂 He is one of my biggest fans, thanks Dad.

So when I came across this article on Ed Whitlock, I just knew I had to dedicate it to my Dad, they are 2 men who inspire me.

Ed Whitlock, 81, just continues to set marathon world records and he set the world record for the fastest marathon by a 81+ runner on Oct 14th at the Scotiabank Toronto Waterfront Marathon.

Whitlock ran and incredible 3:30:26 marathon which shattered the existing record by more than 15 minutes. Whitlock went out a little faster than he would of liked by running the first 13.1 miles in 1:41:01. That was his split time…Holy S###T!!!!

Here is after crossing the finish line.

Whitlock is an inspiration to us all, lets never stop trying, breaking records and striving to be the best that we can be for ourselves. Let no boundaries fence us in and don’t let age define us.

If we keep on running through life, stoping to look around and appreciate  and embrace everything we pass on the way, hopefully we will all be wiser and all still be rocking out like Ed and my Dad into our 70’s, 80’s and beyond!!!

Happy running everyone.xx

GO NUTS!!! Today is National Nut day-22nd oct

Hey hey

So pretty much every day has a national day and today is no different lets go nuts for..well nuts!!

Nuts have long had a bad rap for being high in fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods, however the more researchers take a closer look at walnuts, almonds, and other nuts, they’re discovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants.

And that fat we were so wary of? Turns out it’s good for our hearts–and our running. HOORAY 🙂

I love to grab some almonds and a banana after having a shower after my run, it fills me up and feels great. Nuts in moderation I think work well but like with anything if you eat the whole jar…blah blah you know the lecture!!!

On endurance trail runs I have had some salted nuts, salt and fuel all in one, but always with a nice big gulp of water, be careful when nutting and running!!

And also if your hitting the trail mix it up with my homemade trail mix.

Here’s the quick recipe:

  • 1/4 cup whole shelled (unpeeled) almonds
  • 1/4 cup unsalted dry-roasted peanuts
  • 1/4 cup dried cranberries
  • 1/4 cup chopped pitted dates
  • 2 ounce dried apricots, or other dried fruit or dried mango
  • Handful of Sunflower seeds

I mean you can pretty much pop anything in your own but this is just my fav fuel, pop it when ready into a sealed jar or big zip lock bag and have it for the week, it keeps really well. Some people add choc but I’m not a big choc eater so I leave it out plus I like to keep it simple and quick.

happy running ya’ll!!!


CIM (California International Marathon) – Here I come!!

So I am sooo excited to announce that thanks to a fellow ambassador Elise and awesome runner, I have grabbed a bib and will be hitting the streets of sac town on Sunday Dec 2nd to run the California International Marathon – CIM. (Thanks Elise!)

I am so honored to be able to run this marathon. Its a fairly fast course and as its a Boston qualifier and one of the most famous ones, there is bound to be a great crowd of elite runners and wonderful atmosphere.

I have run part of Sacramento during the Shamrockin’ half marathon in 2010 so I am excited to get to see more of the city by foot and also the finish line in down town will be fab, I’m looking forward to great entertainment and hitting the streets to log 26.2 with all my fellow runners!!

Check back after the race for an update.

But CIM is a bit of the way off, next step is a PB (personal Best) at the BIg Sur Half Marathon on Nov 18th, PB here I come!!!

Happy running everyone.xx

International World Run day 2012

Hey I just wanted to let everyone know about world run day which is celebrated on Sunday November 11th 2012 all over the world. You can run whatever distance you like 1 mile up to a marathon s get a gang together and spread the word. You can print the bib out at home and off ya go.

It costs  $16.99 at the mo and this is what you get:

  • World Run Day 2012 event t-shirt
  • Bib Number (downloaded)
  • Your Name, City, State listed on our event site
  • Link to the World Run Day Online Running Expo
  • Instructions for posting pictures and results

Heres a link to the website:

World Run Day was founded to celebrate the sport of running worldwide. the main objective is to broaden and promote the health benefits of running while also encouraging runners to donate to their own favorite charity on this special day. They provide free tools to either individuals or groups who are interested in hosting a World Run Day event in your community

By gaining attention through a worldwide celebration, we can educate others of the health benefits of running and secure a healthy future for both young and old.

So this is basically what the whole things all about and the goals etc:

Promote Running — World Run Day works with partner organizations to promote the health benefits of running for all citizens young and old. Recent emphasis has been placed on running as a solution to end childhood obesity. Partnering with running organizations, schools, corporations, and charities occurs throughout the year.

Promote Charitable Giving — World Run Day is committed to having an international day of charitable giving as part of its running event. In many instances there is a lack of funding to help unfortunate people in their circumstances. The running community can help others who are the victims of natural disasters, disease, or any worthy cause embraced by the runner. We specifically request charities to partner with us to celebrate the run-for-charity concept.

Mobilize the Running Community — World Run Day reaches out to partners in the running community that hope to elevate the sport of running in their community while also promoting the benefits of running and providing locations for people to run locally.

Create Event Director Tools — World Run Day creates tools for local event directors to use (free of charge) which help produce a World Run Day event in their location. World Run Day also provides links to other resources that can benefit the event director.

Inspire and engage college students to become running leaders — World Run Day’s campus outreach program is intended to inspire members of a younger generation to lift the torch for youth runners around the globe. Getting runners within colleges and universities to participate is a goal that can combine the efforts of community service with local charity.

Support World Run Day Celebrations around the World — World Run Day, which always occurs in November, is a tremendous day for running and charitable giving.


happy running everyone!