{"id":23,"date":"2022-01-24T15:30:56","date_gmt":"2022-01-24T15:30:56","guid":{"rendered":"http:\/\/aheartforrunning.com\/?page_id=23"},"modified":"2024-10-01T07:59:29","modified_gmt":"2024-10-01T06:59:29","slug":"home","status":"publish","type":"page","link":"https:\/\/aheartforrunning.com\/","title":{"rendered":"Home"},"content":{"rendered":"\t\t
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Welcome to 'A heart for Running'<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\"Kildare\t\t\t\t\t\t\t\t\t\t\t
The finish line at the Kildare Thoroughbred Marathon 2022 where I finally broke 3 hours<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Thank you for visiting AHeartForRunning.com. This blog serves as a platform for me to share my life experiences through the lens of running. My perspective is shaped by a life-altering event that forced me to strip life back to its core and rebuild into a content, thriving man and highly motivated athlete.<\/span><\/p>

What happened? At the age of 48, I survived a stroke<\/a> in February 2017. It was caused by an 11mm hole in my heart that I was born with but never knew about. The stroke left me mentally broken for a large part of the year. In November of the same year, I underwent a heart operation called an ASD closure. This remarkable procedure, almost surreal for those who haven’t heard of it, allowed my heart to work at 100% capacity for the first time in my life.<\/p>

Running played a crucial role in my life leading up to that fateful February morning, and I’m convinced it was pivotal in both my survival and recovery. In the years that followed, my running has improved significantly. I have broken the 3-hour marathon time for the past three years. In 2024, I achieved my personal record of 2:54:23 in the Manchester Marathon at the age of 55.<\/p>

Here, I also explore my life as a running coach, discuss nutrition topics, and focus on overall health and well-being. Please contribute your comments and experiences as we grow this running community together.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Soon after suffering a stroke I had an extended stay in the South West Acute Hospital in Enniskillen<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Training & Race Reviews<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Follow me with my current training blog and see what I’m working towards.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Coaching<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Some of my favourite coaching tips and training advice for new and experienced runners.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Health & Wellbeing<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Here you will find some general health and wellbeing\u00a0 information.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project – Valencia Marathon Race Report\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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The 2:49 Marathon Project came to a conclusion on Sunday, December 1, 2024 in the Spanish city of Valencia. It was a spectacular event. The city was in need of some positivity after such a tragic loss of life and property. The Valencia Marathon will have shown what a strong community it really is.<\/p>\n\t\t<\/div>\n\t\t\t\t\t

\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\n\t\t\t3 December 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 15 Update\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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In Week 15 of the 2:49 Marathon Project, I reached the taper after a long 15 weeks of training. I’m feeling good and the body is in full recovery mode getting itself ready for The Valencia Marathon in one week’s time.<\/p>\n\t\t<\/div>\n\t\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t25 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 16 Training\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Week 16 is finally here. After 15 hard, long weeks, I have arrived to the final 7 days of the entire project. I am feeling strong, ready and most importantly excited to take on this challenge.<\/p>\n\t\t<\/div>\n\t\t\t\t\t

\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\n\t\t\t22 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 14 Update\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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In Week 14 of the 2:49 Marathon Project, I experienced a significant boost in confidence as my training progressed. With a solid mix of quality workouts and a long run, I felt stronger than ever. The announcement that the marathon will go ahead has me excited to contribute to the city’s morale. From hitting new paces in my 8 x 1k reps to enjoying a 20-mile easy run, every session brought me closer to my goal. Join me as I reflect on the lessons learned and gear up for the upcoming Valencia Marathon!<\/p>\n\t\t<\/div>\n\t\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t18 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 15 Training\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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As I approach the penultimate week of the 2:49 Marathon Project, excitement and anticipation build for the Valencia Marathon. This week features a mix of long runs and strategic tapering, crucial for peak performance. With three long runs left, I reflect on the importance of mental preparation and the role of the taper in maximizing my training efforts. Join me as I share insights on my training journey, the challenges faced, and the ultimate goal of crossing the finish line faster than ever before. Discover how I plan to tackle race day and the strategies that will guide me to success!<\/p>\n\t\t<\/div>\n\t\t\t\t\t

\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\n\t\t\t15 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 13 Update\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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In Week 13 of the 2:49 Marathon Project, I experienced a high-volume week of training that left me feeling energized and ready to tackle the upcoming challenges. With 82 miles logged, I pushed through tough sessions, including a 16-mile easy run and a 9-mile tempo workout. As I navigate the uncertainty surrounding the Valencia Marathon, I reflect on the importance of resilience in training. Join me as I share my journey, insights, and the lessons learned along the way. Discover how missing time can sometimes be a blessing in disguise and what lies ahead in Week 14!<\/p>\n\t\t<\/div>\n\t\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t11 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\tDamien M.<\/span>
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\n\t\t\t\t\t\tJohn\u2019s friendly personality, encouraging demeanour, guidance, and support would help to transform my running. Not only has he the knowledge and experience of a seasoned runner, but his collaborative coaching style taught me how to plan and manage my runs more strategically. He designed detailed and specifically tailored plans that challenged and inspired me in equal measure. He modified them when needed to help meet the demands of my work life. \nUnder John's guidance I have become a more focused and competent runner. I ran my first sub 18min 5K, my first sub 40min 10K, and my first marathon in 3:17 at the Walled City Marathon in 2017. Exactly a year later, and thanks to John\u2019s continued coaching, I would return to the Walled City marathon and break the sub-3-hour barrier for the first time to run 2:58. I will be forever grateful to John \u2013 he is now more than a coach \u2013 he is a friend. I would highly recommend John to anyone who wants to improve their running and achieve their goals - big or small!\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\tKaren M.<\/span>
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\n\t\t\t\t\t\tI had run two marathons myself and then John coached me for my third marathon. His plan was tough and pushed to beyond what I thought I was capable of but with his encouragement and support I had a massive 20 min PB. I had a really good experience on the day and I was delighted with the result. I never thought this was possible. Since that John has helped me with many other events such as 5\/10k plans and even a strength programme to help prevent injuries. John has a true passion for all things running related. \t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\tSiobhan M.<\/span>
<\/i><\/i><\/i><\/i><\/i><\/div>Coaching Review<\/span><\/cite>\t\t\t\t\t
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\n\t\t\t\t\t\tThis year I completed my 3rd marathon! \nJohn is always a great support and his training was always relaxed, fun and enjoyable but you were always encouraged to push yourself\n\nI followed John\u2019s plan for the 3 marathon I have completed and I found them extremely useful and they ensured I was well prepared for the challenge! John was always on hand with any concern or queries\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\tDebbie M.<\/span>
<\/i><\/i><\/i><\/i><\/i><\/div>Coaching Review<\/span><\/cite>\t\t\t\t\t
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\n\t\t\t\t\t\tI first met John at the finish line of Dublin Marathon 2016. I was working as a volunteer handing out finisher t-shirts and had never ran 100 yards in my life! feeling safer as a supporter than an athlete. When John took over as coach at Rock Runners I knew that I had an opportunity to make that transition from supporter to runner. I had always harboured the idea of running a marathon before I was 50. John not only trained me through C25k, 5 miler, 10k, numerous half marathons but also to 2 marathons (2018 + 2019). All in 3 years...and before I reached 50. Thank you John x. \n\nJohn is a 5 star coach\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\tRebecca F.<\/span>
<\/i><\/i><\/i><\/i><\/i><\/div>Coaching Review<\/span><\/cite>\t\t\t\t\t
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\n\t\t\t\t\t\tI completed the couch to 5km programme with John. I started as a total beginner with very little running experience and by the end I was able to run a 5km without stopping. John was a very supportive and approachable coach throughout the training. Thanks to him I have now found a love for running. I felt it was a great achievement to be able to run a 5km and this is down to Johns great coaching! \n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project – Valencia Marathon Race Report\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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The 2:49 Marathon Project came to a conclusion on Sunday, December 1, 2024 in the Spanish city of Valencia. It was a spectacular event. The city was in need of some positivity after such a tragic loss of life and property. The Valencia Marathon will have shown what a strong community it really is.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t3 December 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 15 Update\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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In Week 15 of the 2:49 Marathon Project, I reached the taper after a long 15 weeks of training. I’m feeling good and the body is in full recovery mode getting itself ready for The Valencia Marathon in one week’s time.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t25 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\"249<\/div><\/a>\n\t\t\t\t
Marathon<\/div>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 16 Training\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Week 16 is finally here. After 15 hard, long weeks, I have arrived to the final 7 days of the entire project. I am feeling strong, ready and most importantly excited to take on this challenge.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t22 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\"249<\/div><\/a>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 14 Update\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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In Week 14 of the 2:49 Marathon Project, I experienced a significant boost in confidence as my training progressed. With a solid mix of quality workouts and a long run, I felt stronger than ever. The announcement that the marathon will go ahead has me excited to contribute to the city’s morale. From hitting new paces in my 8 x 1k reps to enjoying a 20-mile easy run, every session brought me closer to my goal. Join me as I reflect on the lessons learned and gear up for the upcoming Valencia Marathon!<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t18 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\"249<\/div><\/a>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe 2:49 Marathon Project Week 15 Training\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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As I approach the penultimate week of the 2:49 Marathon Project, excitement and anticipation build for the Valencia Marathon. This week features a mix of long runs and strategic tapering, crucial for peak performance. With three long runs left, I reflect on the importance of mental preparation and the role of the taper in maximizing my training efforts. Join me as I share insights on my training journey, the challenges faced, and the ultimate goal of crossing the finish line faster than ever before. Discover how I plan to tackle race day and the strategies that will guide me to success!<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t15 November 2024\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\"what<\/div><\/a>\n\t\t\t\t
Health and Wellbeing<\/div>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tWhat is Happiness?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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What is happiness? This is a genuine question and I’d appreciate if you would give me your honest opinion. How do you define happiness? I<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t23 October 2023\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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Health and Wellbeing<\/div>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tThe Benefits of an Early Morning Routine\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Early Morning Routine – How it Started Developing an early morning routine has proven to be life-changing. It started out as what some believed to<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t18 December 2022\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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\"Beef<\/div><\/a>\n\t\t\t\t
Recipes<\/div>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tBeef Chilli\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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As  winter approaches, we tend to think of more hearty foods,  especially when we return from a cold, wet run. Beef Chilli is one of<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t14 October 2022\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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Recipes<\/div>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tSweet Chilli Turkey Bowl\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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This is a simple recipe that is great for adding lean protein and complex carbohydrates.\u00a0 Perfect for a post run meal and simply packed with<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t16 May 2022\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t
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Health and Wellbeing<\/div>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\tPost-Run Protein\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Post workout meals are best served with a good balance of protein and complex carbohydrates.  Many endurance athletes neglect to take in enough protein in<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\n\t\t\t16 May 2022\t\t<\/span>\n\t\t\t\t\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Welcome to ‘A heart for Running’ The finish line at the Kildare Thoroughbred Marathon 2022 where I finally broke 3 hours Thank you for visiting AHeartForRunning.com. This blog serves as a platform for me to share my life experiences through the lens of running. My perspective is shaped by a life-altering event that forced me […]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"on","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","footnotes":""},"class_list":["post-23","page","type-page","status-publish","hentry","entry","has-media","owp-thumbs-layout-horizontal","owp-btn-normal","owp-tabs-layout-horizontal","has-no-thumbnails","has-product-nav","circle-sale"],"yoast_head":"\nHome - A Heart For Running<\/title>\n<meta name=\"description\" content=\"A Heart for Running is a running blog site dedicated to my passion and experience as a runner, a running coach and a stroke survivor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aheartforrunning.com\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home - A Heart For Running\" \/>\n<meta property=\"og:description\" content=\"A Heart for Running is a running blog site dedicated to my passion and experience as a runner, a running coach and a stroke survivor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/aheartforrunning.com\/\" \/>\n<meta property=\"og:site_name\" content=\"A Heart For Running\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/aheartforrunning\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-01T06:59:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/10\/Kildare-Thoroughbred-Marathon-2022-Sub-3.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@aheart4running\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/aheartforrunning.com\/\",\"url\":\"https:\/\/aheartforrunning.com\/\",\"name\":\"Home - 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