In this episode, Dave, Cal, Katie, and Sean chat with Alia Braithwaite from Bury AC! With PBs of 18:19 (5K), 38:07 (10K), 83:15 (Half Marathon), and a speedy 2:59:23 for the Marathon.

Alia takes us through her unique running story: from junior athlete, to stepping away, and her triumphant return after having kids. She shares the profound lessons she's learned along the way, navigating her journey back through Prestwich AC and returning to her roots at Bury AC. Discover how she levelled up her running with a coach, leading to a brilliant Manchester Half and a coveted London Marathon Championship spot.

Her about her experience representing England at the Swansea Half Marathon! Alia also offers incredible insights into her mental approach to racing, showing how a shift in mindset can truly reduce pressure and boost performance. And in a segment that truly surprised us all, Alia opens up about a crucial conversation on female health with a coach at Bury AC – a vital topic we all need to hear! Plus, she gives us the lowdown on the upcoming Bury Mile/BMC event in August!

We also touch base with the team: Cal's got nutrition wisdom from his learning curve, Katie's searching for her Berlin training mojo, Dave's unlucky streak with tooth infections continues, and Sean's making positive strides in his injury recovery. Plus, updates on races like Dunham Massey 5K, Welsh Castles Relay, The Tour, and the first Sale Sizzler.

This episode is in collaboration with @protein_rebel who provide natural sports nutrition for runners that’s easy to digest and tasty while delivering both performance and health benefits.

Protein Rebel are a natural sports nutrition brand focused on easy-to-digest and tasty products for endurance athletes including runners, cyclists and triathletes. Protein Rebel believe in natural, calming ingredients that taste great and have a low impact on the planet.

Katie, Cal and Dave speak with a Chorlton Runner and he has coached lots of athletes to PBs. James has PBs of 16:56 for 5k, 34:52 for 10k, 75:55 for half marathon and 2:38:32 for the marathon. James tells us about how school sports of avoiding being passed the ball made him better at XC running as well as being the captain of his XC team. After a short break from the sport and coming back, James tells us how it his relationship evolved in his 30s and how his training habits and signing up for a marathon without any major preparation including no gels during the marathon. He still ran a great time that most people would do anything for, James realised his potential knowing he could be quicker and quicker. James has been a member of Manchester Frontrunners and then Chorlton Runners, he discusses how changing clubs helped him progress. He is the race director of Stretford Parkrun and James tells us the community and social aspect of his training as well as how impactful it is. A throw back to mentioning Stuart Holliday where James and Sean were part of. James talks about how the mental side of training helped him in marathons. James is a coach (@jamesmolesrunningcoaching on Instagram) and he tells us about how he changed careers to become a full time coach.

The team only have one race to review with Mid Cheshire 5k. Katie has a small training update where she is looking at building mileage for Berlin, Dave also has a small training update but he is getting back to it including a tempo to the Pike, and Cal updates us on Mid Cheshire 5k attempt to get sub 17min, did he get it... he didn't but its a great story.

This episode is sponsored by Revival Shots.

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Sean, Cal, Dave and Katie speak to a Salford Harrier who won the Tameside 5k 2025. Harry has PBs of 1:49 for 800m, 3:40.35 for 1500m, 3:58.64 for the mile, 13:53 for 5k, 29:39 for 10k. Coming from a cycling background, Harry talks about how he first started running (the shoe choice will shock you), and he then tells us about how someone from Highgate Harriers convinced him to join them. Sean asks about the move from Highgate Harriers to Salford being a "step up" and Harry shows why it was. With not many middle distance runners on the podcast, we ask Harry about how you'd encourage people to try it out. The use of the phrase "lactic sniper" didn't convince some of the team. With the coaching set up at Salford being so good, Harry tells us about his training and usual training structure. He talks about breaking 4min for the mile as well and how he thought it didn't happen. With a busy professional career, Harry tells us about a health scare and how he manages running and work to get the best out of both. Harry gives an inspiring overview of being the team manager for Salford mens team and how well they have done for the last few outings, including whats next.

The team plug the Black Knight Charge...

https://bookitzone.com/martin_mcgann_1/ZejFFX

And give race reviews for Stride Through The Woods, Mad Hatter, Alderley Bypass 10k, Chester Half, Manchester Half and Manchester 10k. Sean updates us on his injury, Katie is still struggling with cramp, Cal has hit a long time goal, and Dave is back running hitting some good tempos.

This episode is sponsored by Flapjackery.

Flapjackery is where the humble oat meets indulgence. From its bakery on the edge of Dartmoor in West Devon, it crafts uniquely British, artisan luxury flapjacks using only the finest ingredients. With flavours ranging from classic to inventive combinations like salted caramel brownie and apple & blackcurrant, each bite is a decadent treat—and they are all gluten-free.