https://www.jcruns.com/blog daily 0.75 2021-10-13 https://www.jcruns.com/blog/mentalstrengthfoundations monthly 0.5 2022-05-12 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/a5612c69-a4cb-4ead-843b-bb98f205b096/Mental.png Blog - Three foundations of Mental Strength for Athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/preparation monthly 0.5 2022-05-12 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/725db2ef-130c-4960-8cb3-08515203f9d1/Caramel+Squares.png Blog - Don't expect success. Prepare for it. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/a4e6956d-910b-482c-a3fb-fc44e47d09df/Pea+and+Avocado+Smash.jpg Blog - Don't expect success. Prepare for it. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/planning monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/add86c38-2a81-482c-9c32-3aba25e69e98/KitchenPantry.png Blog - If you want it. Plan for it. - Make it stand out I do a quick stock check of what we’re running low on https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/2e64ae89-c55a-4298-bd63-cc79ba6183fc/Recipe+Books.png Blog - If you want it. Plan for it. - Make it stand out Our go-to recipe books are our inspiration https://www.jcruns.com/blog/books monthly 0.5 2022-03-01 https://www.jcruns.com/blog/education monthly 0.5 2022-02-28 https://www.jcruns.com/blog/hydration monthly 0.5 2022-03-03 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/ec23d309-8b45-456e-8759-44eff60090c0/drinking+water.jpg Blog - Don't come crying to me if you're dehydrated - Make it stand out Drinking water during your long runs will help you to stay running at peak performance https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/36a80f7d-3646-4130-abb1-7dd1c44d693d/Robin+Hood+100+Hydration+Back+Pack.png Blog - Don't come crying to me if you're dehydrated - Make it stand out Jonathan during the Robin Hood 100 mile race wearing his hydration back pack https://www.jcruns.com/blog/recoveryrun monthly 0.5 2022-02-17 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1dac2808-ceb3-442f-9da8-5ec3ea264488/Recovery+Run+Blog+and+Email+%281%29.png Blog - The road to recovery is slow - Make it stand out Jonathan and Emma taking a recovery run after the Düsseldorf marathon 2016 https://www.jcruns.com/blog/longrun monthly 0.5 2022-02-10 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/effd574e-9243-45a2-84c5-4299f6b02771/The+end+is+near+long+run Blog - Short-sighted about your long runs? - Make it stand out If only that were true! https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/0d092176-e42f-4cbc-a817-dc1772f73898/Run+Rain+Snow+or+Sun Blog - Short-sighted about your long runs? - Make it stand out Run. Whatever the weather. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1c7b69c1-8368-427d-bbea-a4999fde0027/Running+the+cliff+path+in+Howth Blog - Short-sighted about your long runs? - Make it stand out Running on the Cliff Walk in Howth, Co. Dublin. Your long run will bring you to new places, if you let it. https://www.jcruns.com/blog/selftalk monthly 0.5 2022-02-03 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/9e4b5647-82af-41c9-a656-b44fd4cc1654/whether-you-think-you-can-or-think-you-cant-youre-right.jpeg Blog - What are you talking about? - Make it stand out Henry Ford Quote, ‘Whether You Think You Can, Or Think You Can't, You're Right.’ https://www.jcruns.com/blog/fartlek monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/3f76cda2-397d-45df-b203-330ef6193ea0/huh-huh-huh-you-said-fartlek.jpeg Blog - What do IKEA, ABBA and Fartlek have in common? - Make it stand out Clearly Beavis and Butt-Head were runners, not Runners. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/95fbb7a3-1e55-4561-954c-a457a25e5812/2.png Blog - What do IKEA, ABBA and Fartlek have in common? - Make it stand out Fartlek Training with the SOB Runners in The Phoenix Park, Dublin https://www.jcruns.com/blog/hilltraining monthly 0.5 2022-01-20 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/484e3e25-3bde-482a-bfa4-c60deee6479b/Spain.png Blog - Love 'em or hate 'em, hills improve performance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/da56a478-9e79-46ae-8a2c-9c27d5e2990f/Dusseldorf.png Blog - Love 'em or hate 'em, hills improve performance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/4bd82e7f-1623-40f7-99f1-e5029d329f54/Hills.png Blog - Love 'em or hate 'em, hills improve performance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/preseason monthly 0.5 2022-01-17 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/f9456192-5186-4556-8dc7-9c38c86de8c7/Elite+athletes+Dublin+Marathon+2012.png Blog - Why I include pre-season training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/8c10233e-6999-4a9e-8d3d-f716557e08f7/Fiona+hanging+in+the+gym.png Blog - Why I include pre-season training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/rest monthly 0.5 2022-01-17 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/7e97470d-ca93-46ea-a854-05463483b397/Jonathan+Lying+in+the+Grass.png Blog - Run, Rest, Recover, Repeat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/fe9e928e-3dd7-4bfb-a068-6b96dd36386e/Recover+Days.png Blog - Run, Rest, Recover, Repeat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/crosstraining monthly 0.5 2022-01-17 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/4e057436-9a8e-44b9-9dff-5bd90c75d77b/Trampolining.png Blog - Keep It Fresh With Cross Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/801b3d28-2095-4a41-a3c7-8ad8dd95d2ea/Weight_Training.png Blog - Keep It Fresh With Cross Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/8e42f1b5-aa61-4b2e-a2bb-034d4ad0c728/Stretching.png Blog - Keep It Fresh With Cross Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/d9a39ad7-894b-4ce9-b6ca-a289ec18504a/Mountain_Biking.png Blog - Keep It Fresh With Cross Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/8a71da63-93dc-45d5-988f-2708948bb14c/Swimming.png Blog - Keep It Fresh With Cross Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/c859ac35-1ab7-4512-9709-ea1756865a90/Hill+Walking.png Blog - Keep It Fresh With Cross Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/stretching monthly 0.5 2022-01-17 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1a95a8ec-d7bc-4f80-a4d9-d5012bef8cfe/Trail+Running+Sheeps+Head.jpg Blog - Enhance Your Performance with Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/a28fb20d-0e1d-47f2-a637-c2b86de8d583/einstein+nothing+happens.jpeg Blog - Enhance Your Performance with Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/millionaires monthly 0.5 2021-11-24 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/2c82cffd-86a6-4098-810a-f40154d9fdfa/Caramel+Squares+Ingredients.png Blog - Chocolate Caramel Squares (vegan and gluten-free) - Chocolate Caramel Squares Caramel squares, caramel shortbread, caramel slice, millionaire's shortbread, millionaire's slice, chocolate caramel shortbread, or Wellington squares. Whatever name you know them by, they are utterly irresistible. In this version, they’re also gluten-free, grain-free, vegan and refined sugar-free which, in my books anyway, makes them all the more delicious. A crumbly base with a gooey caramel centre, topped with thick chocolate, combine to make these deliciously moreish, three layer bars. This recipe comes from Hannah Sillitoe’s book ‘Radiant’. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/41e7d9dc-81f8-4094-a7db-1ab8b5259d90/Caramel+Squares.png Blog - Chocolate Caramel Squares (vegan and gluten-free) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/visualisation monthly 0.5 2021-11-18 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/d5e4446f-cf4e-40ea-917f-f82447873deb/Rome+Marathon+Finish+Line.png Blog - Using Your Imagination To Go Further - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1857d529-fdc1-45a2-9198-1650e940d506/Esteban+Ocon+and+Daniel+Ricciardo Blog - Using Your Imagination To Go Further - Make it stand out How does a virtual lap match an actual lap? Watch as Esteban Ocon and Daniel Ricciardo visualise a lap of the Barcelona F1 Circuit. https://www.jcruns.com/blog/arrabiata monthly 0.5 2021-11-18 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/2b739685-502e-418e-8b9d-7af5595c0c4e/Arrabiata+Sauce+Ingredients.png Blog - Spicy Red Maccheroncelli Arrabiata & Red Tofu - Spicy Red Maccheroncelli Arrabiata & Red Tofu If you ever have a hankering for eating some red food, this is the dish for you. https://www.jcruns.com/blog/resilience monthly 0.5 2022-01-24 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/0c61ef31-54ab-4648-93e3-b7453580c73c/Mental+Strength+Blog+and+Email+%288%29.png Blog - Bounce back with resilience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/91845d30-ac4c-491b-adc4-156f7a658851/Swimming+in+the+Arctic+Circle+Norway Blog - Bounce back with resilience - Make it stand out After swimming in the Arctic Ocean, near Tromsø, Norway https://www.jcruns.com/blog/chocolate-pumpkin-bars monthly 0.5 2021-11-18 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/3a566fd7-1bc8-4492-97cc-2065528b0a5d/Chocolate+and+Pumpkin+Nut+Butter+Triple-Decker+Bars.png Blog - Chocolate & Pumpkin Nut Butter Bars - Chocolate & Pumpkin Nut Butter Bars These bars have it all. Literally. They’re gluten-free, vegan and refined sugar-free and choc-a-bloc with delicious ingredients. If you're looking for the taste of autumn, this is it, in a bar. Pumpkin, pecan, figs, dates, vanilla, cinnamon and all spice combine to make the most satisfying, generous three layer bars. https://www.jcruns.com/blog/laughter monthly 0.5 2021-11-04 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1635449068510-19AYE23H8A8MPOTC6JM0/Lassie+Get+Help Blog - If laughter is the best medicine, why doesn't your doctor prescribe it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1635447898048-0ZJH7L1DSD1O66U2XQ79/Rabbit+and+Bear+Cartoon+-+I%27m+thinking+of+going+for+a+run.+Am+I+wearing+my+running+shoes%3F Blog - If laughter is the best medicine, why doesn't your doctor prescribe it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/sticky-chia-chocolate-protein-balls monthly 0.5 2021-11-01 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1635191082531-55HF3VTFCWTDBCFIC5MA/Sticky-Chia-Chocolate-Protein-Balls.png Blog - Sticky Chocolate & Chia Protein Balls - Sticky Chocolate & Chia Protein Balls The balls are the bomb. They’re gluten-free, vegan, refined sugar-free, grain-free and with only eight ingredients and no cooking or chilling time needed, they are ready in minutes. https://www.jcruns.com/blog/discipline monthly 0.5 2021-10-28 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634841451956-0DGKXAVVJWK2VYUBE604/Runner+Type+Discipline+and+Consistency+Atlantic+Swimming.png Blog - Discipline and Consistency are the Key - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634842510164-8XJCJF9SAGCMO0PZQ9YF/Bergen+Marathon.png Blog - Discipline and Consistency are the Key - Discipline leads to consistency and helps you become consistent in your behaviour. It keeps you making the right decisions and it stops your emotions and obstacles from getting in your way. Consistency beats natural ability. Disciplined runners are the most consistent in their training and therefore the most successful. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634841528616-DYCYMFWGQIFKTXY0MD3B/Runner+Type+Discipline+and+Consistency+No+Excuses.png Blog - Discipline and Consistency are the Key - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/goji-nutty-bars monthly 0.5 2021-10-25 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634586827741-AM1R8LP5SAQMOK6G8CSH/Blog+Post+Images.png Blog - Go Nuts with Goji Nutty Bars - Goji Nutty Bars We’ve loaded up these bars with nuts, seeds, coconut and dried fruit, along with blackstrap molasses, almond butter and cinnamon. They’re gluten-free, vegan, refined sugar-free and loaded with calcium, iron, magnesium, manganese and fibre. As there are no oats in this bar, they are also grain free. https://www.jcruns.com/blog/sleep monthly 0.5 2021-10-21 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634150303256-BSS3GULKW1NYH8CU2BBN/Snoring+is+basically+bragging+Chris+Ramsey+Twitter Blog - Sleep - Ignore it at your peril - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634151179547-1G1Y6RKYFE5CQ9NQHWB7/Light+Levels+Dr+Nerina+Ramlakhan.png Blog - Sleep - Ignore it at your peril - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1634151510626-DSBST6O106P0MYN36MFB/One+does+not+simply+go+to+bed.jpeg Blog - Sleep - Ignore it at your peril - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/oat-chia-protein-bites monthly 0.5 2021-10-18 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1633980683127-DKS742N6X3J2YY3HCGFG/Oat+and+Chia+Protein+Bites Blog - Oat and Chia Protein Bites - Oat & Chia Protein Bites Treats for people that are on the run. This bite is packed full of hemp protein and chia seeds making sure you’re getting lots of omega-3, calcium, iron, magnesium and protein, of course. https://www.jcruns.com/blog/buildmentalstrength monthly 0.5 2021-10-07 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1633622880033-HYJJIKUE40CY5W7FHQFV/Jonathan+and+Jem+Graduation Blog - How To Focus On A Goal And Build Your Mental Strength - A really proud moment came at the end of 2020. Both my son and I graduated from college at the same time. Him in Computer Science, me in Sport Psychology. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1633623580329-DPKDSSV03ZOB7DMHNV6U/JC+Runs+Retreat+1.jpg Blog - How To Focus On A Goal And Build Your Mental Strength - The more I sweat in training, the less I bleed in battle. https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1633624132767-GPMABFK28TV9UI53JSCP/Set+a+timer+to+aid+concentration Blog - How To Focus On A Goal And Build Your Mental Strength - As described above, concentration is not lost, it is misdirected or allowed to wander. External distractions can easily pull us off task. Try these three things the next time you want to complete a task… https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1633624605812-U2CHLV8UB9UKQXWZJYZM/Jonathan+Ultra+Marathon+Finish+Visualisation Blog - How To Focus On A Goal And Build Your Mental Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jcruns.com/blog/5-habits-for-exercising-daily monthly 0.5 2020-06-23 https://www.jcruns.com/blog/7-habits-to-lose-weight monthly 0.5 2020-06-23 https://www.jcruns.com/blog/five-habits-to-give-up monthly 0.5 2020-06-23 https://www.jcruns.com/blog/five-steps-to-running-your-first-5k monthly 0.5 2020-06-23 https://www.jcruns.com/blog/eight-habits-for-self-care monthly 0.5 2020-06-23 https://www.jcruns.com/blog/why-do-some-of-us-manage-to-lose-weight-and-get-fit-while-most-of-us-dont monthly 0.5 2020-06-23 https://www.jcruns.com/crew daily 0.75 2021-10-01 https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541953723833-HGHVR0IX9A7D71IX3OFY/Transparent+Banner.png Crew https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952751548-I1SAFDLM3P479IQF18P2/Laura.jpg Crew - 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FIONA https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952747994-M1TUJ8CLQPPRF92GREMD/Grace.jpg Crew - GRACE https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952755000-FYVIBBH7PHYHJ6SZ1VY1/Leighann.jpg Crew - LEIGHANN https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952759019-RL58BKBIG60U4DOV192L/Maeve.jpg Crew - MAEVE https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952767442-B9SLZQZEYLR7M584S7XP/Mark-J.jpg Crew - MARK + J https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952770899-W2DWI3FJ109LUFT0562I/Sarah-L.jpg Crew - SARAH LOPEZ https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952780983-PVA4SUYMPG1XJ2TP78LS/Sarah.jpg Crew - SARAH https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1541952783247-IYMMLEMDVWZWNV17JY5I/Sharon.jpg Crew - SHARON https://images.squarespace-cdn.com/content/v1/5be0ca51a9e0282aa8f6a568/1545084936519-CLWK541IEX0UMVDC1LC7/The+Runners.jpg Crew - 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