Many of you will have seen the recent teaser(s) about an exciting initiative I’m launching with legendary social media “influencer” Marcus Brown. Here’s a snippet from my recent post on Strava: 

“Are you an athlete tinkering in and around national level over cross-country, 5000m, 10000m, or the marathon, but haven’t quite made the breakthrough? If so, read on… 

Stazza’s Stable Elite Racing is now recruiting talented runners who hope to compete in the World Championships and the Olympics. We’re offering a range of fantastic perks, including year-round, free accommodation at our high altitude training camps, free coaching, free physio, free nutrition, free strength and conditioning, and many other benefits. 

Maybe you know someone struggling to get that break—if so, let them know. For more details, you or they can contact me at : stazzastable1965@gmail.com. Places are limited.” 

Here’s the spiel: 

As a young runner, many people helped me for free. As a coach, I coached for 30+ years for free. Many of you know, I was coaching up to 50 people on Strava for free. It took up a lot of time and many of you demanded I charge. Eventually, and reluctantly, I succumbed and started charging. I kept the price very low and, arguably, with more added value than anyone out there. 

Stazza’s Stable has grown quickly and effectively. We’re producing excellent results and transforming peoples’ lives. Aoife Cooke is a great example. A few years ago, Aoife was a struggling club runner with nowhere to go. Through our group, in the space of 10 months, she went from 2:46 down to 2:32 and Irish national champion. She then went on to win the Cheshire Elite Marathon and qualify for the Olympics. The rest is history, and hopefully she’ll press-on to better things. Through The Stable, we changed her life for the better. 

But there are loads of Aoifes out there and we’re going to help them.  

Many talented runners are ploughing on trying to get faster over the 5000m and 10000m, with no chance of ever qualifying for the major champs, as the standards are too high (without altitude training, top class coaching, and support). 

The window of opportunity is the marathon. The qualifying standards for both the men and women are “soft” compared to the 5000m and 10000m. For the men, a 2:11:30 in the marathon is really a 2:15:30 (cheater shoes and Maurten) and for the women, 2:29:30 is really 2:33:30. But too many athletes in the 20-30 age range will spend years trying to take a few seconds off their 5000m and 10000m PBs/PRs, when they should move up, while they are at their strongest and fastest. Many coaches, wrongly, believe you should move up after working your way from 1500m up to HM, etc. Yes, there are outliers who perform well in their late 30s and into their 40s, but most who wait to move up, regret not moving up earlier and they miss out on the huge opportunities; they break down and are plagued with injuries. 

I’m going to invest money and time back into emerging talent, while also helping many of you develop as coaches and runners too. 

Over the next few days, Marcus and I will launch the Stazza’s Stable Elite Racing Team and other initiatives to help people become successful coaches. We’ll do this through Marcus’s brilliant podcast (probably the best running podcast out there), A Runner’s Life. 

While I can offer free coaching, free year-round accommodation at our high altitude camps, and many other perks (shoes, S&C, nutritional advice, and some sponsorship deals, etc.) for the emerging athletes, it would be great if we could help them with living costs, travel, and other benefits, too. If you are a business owner or in a position to help, give me a shout at: stazzastable1965@gmail.com 

#stazzalove #stablelove

WE CAME, WE SAW, AND WE CONQUERED! 

PERFORMANCE OF THE DAY 
Belfast Marathon

Patrick Laurence: (Current PB: 4:00:00)—3:05 (55′ PB) 

London Marathon 

Rob Calhoun: (Current PB: 3:10:01)—2:54:52 (15’09” PB ) 
Dan Domeniconi: (Current PB: 3:14:20 )—2:48:45 (25’35” PB) 
James Kesterton: (Current PB: 2:58)—2:50:23 (8′ PB – great run. Got tripped up at mile 19 and struggled home to 8′ PB. But as a former pro footballer, did he dive? 🙂 
Tim Jones: (Current PB: 3:19:52)—3:11:20 (8’32” PB, brilliant run) 
Ryan Carley: (Current PB: virgin)—3:04, “projectile vomiting all over myself 3 times after 19 miles.” (Welcome to the marathon, Ryan.) 🙂  
Keith Butler: (Current PB 3:29:30)—3:12:00 (15′ PB, excellent run) 
Mark Watts: (Current PB: 3:30:50)—3:15:15 (15’35” PB) 
Mark Mc: (Current PB: 2:52:25)—2:50:11 (2’14” PB—great run, as he has a heavy cold.) 
Paul Richardson: (Current PB: 2:57:26)—2:53:03 (4’23” PB) 
Iago Martinez: (Current PB: 3:30:20)—3:20:06 (10’14” PB) 
Jimmy Dewis: (Current PB: 3:48:15)—3:29:15 (19′ PB) 

Chester Marathon (Windy) 

Olly C: (Current PB: 2:58:43)—2:53:56″ (4’47” PB) 
Nestor Sanchez: (Current PB: 3:34:14)—3:10:48 (23’26” PB) 

Belfast Marathon (VERY WINDY) 

Darren Aldridge: (Current PB: 3:11:58)—2:55 (16’58” PB) 
Patrick Laurence: (Current PB: 4:00:00)—3:05 (55′ PB) 
Seán Lally: (Current PB: 3:01)—2:47:)) (14’ PB) 
Barry Coleman: (Current PB: 3:36:08)—3:10:06 (26’02” PB) 

Basingstoke HM (Hilly) 

Kirstie Harvey: (Current PB: Virgin)—1:53:16; Congrats on first ever race and loads to come off that time … 

Tarmonbarry HM 

John Faughnan: (Current PB: 1:26:50)—1:22:18 (4’32” PB) 

St George HM 

Tawny Bybee: (HM) 1:14:14 (2’24” PB) for the WIN!!!!! 

St George Marathon 

Men 
Riley Cook: 2:18:22 (2nd place) 
Dustin Bybee: 2:20:02 (a 2’24” PB) (3rd place) 
Trae Durtschi goes 2:44:00 for a 6′ PB—exactly, to the second, what I said he’d go last night during a pep talk. 
Kraig Packer (57 years young) goes 2:56:05 at St George for a 4’51” PB and sub 3hrs. 

St George Marathon 

Women 
Amy Cook goes 2:55:49 for a 4’04” PB 

Run Galway Bay Marathon 

Jamie McCarthy: 3:04:26 (Incredible 42’26” PB) What a run!!!!! From 3:46:52 down to 3:04:26. (And it was very windy too.) 
Declan Murphy: 3:04:14 (1’51” PB) 

Run Galway Bay HM 

Iain O’Callaghan: 1:21:40 (5’11” PB ) Great run in tough conditions. 
John Burton: 1:22:02 (2’45” PB). 

Hobble Creek HM

Dustin Bybee: 66:51 (3’09” PB) 

Tunnel Marathon

Pete Goldsmith (62 years young)—2:57 (7’56” PB) 
Shane Cultra (52 years young)—2:58 (8’ PB) 
John Brockenbrough (52 years young)—2:55:36 (5’ PB) 

Riocht Coillte 5K 

Ollie O’Sullivan (55 years young)—18:39 (42” PB) 

Berlin Marathon

Stephen Rooney: 2:49:58 (6’01” PB) 
Laura Rooney: 3:03:38 (6’38 PB) 
Christian Brecheis: 3:22:59 (5′ PB)

Vitality Big HM

Tim Jones: 1:27:57 (6’46” PB) 

Warrington HM 

Mark Fletcher: 1:43:33 (2’ PB) 

Charleville HM (Very windy) 

Liam O’Connor (52 years young)—1:19:03 (4’ PB) (M50+ 2nd) 
Padraig Sheahan (56 years young)—1:26:29 (3’06” PB) (M55+ win) 
Clare Coleman: 1:34:19 (10’23” PB) 
Brenda Canty: 1:48:45 (3′ PB) 

Antrim HM 

Adam Smyth: 1:11:53 (14’ PB) 

Kerry County 5K Champs 

Suzanne Neilan: 18:30 (8” PB) (1st place) 

Bweeng 5K

Denis Hegarty: 14:50 (61” PB) 
Tadhg Crowley: 16:53 (37” PB) 

Mozart 100 Ultra (5000m vert) 

Adam Groucott: 8:46 (2nd place—first-ever race) 

Mooreabbey 10-mile

Tadhg Crowley: 61:30 (5’ PB) 

Loads of Stablemates racing over the next four weekends with some big wins and huge PBs guaranteed …

BIG RESULTS COMING NEXT WEEKEND TOO … 

#HAVEIT 

Racing’s back and this is how Stazza’s Stable Stablemates do it: 

PBs: 

Hobble Creek HM

Dustin Bybee: 66:51 (3’09” PB) 

Tunnel Marathon

Pete Goldsmith (62 years young)—2:57 (7’56” PB) 
Shane Cultra (52 years young)—2:58 (8’ PB) 
John Brockenbrough (52 years young)—2:55:36 (5’ PB) 

Riocht 5K 

Ollie O’Sullivan: 18:39 (42” PB) 

Berlin Marathon

Stephen Rooney: 2:49:58 (6’01” PB) 
Laura Rooney: 3:03:38 (6’38 PB) 
Christian Brecheis: 3:22:59 (5′ PB)

Vitality Big HM

Tim Jones: 1:27:57 (6’46” PB) 

Warrington HM 

Mark Fletcher: 1:43:33 (2’ PB) 

Charleville HM (Very windy) 

Liam O’Connor (52 years young)—1:19:03 (4’ PB) (M50+ 2nd) 
Padraig Sheahan (56 years young)—1:26:29 (3’06” PB) (M55+ win) 
Clare Coleman: 1:34:19 (10’23” PB) 
Brenda Canty: 1:48:45 (3′ PB) 

Antrim HM 

Adam Smyth: 1:11:53 (14’ PB) 

Kerry County 5K Champs 

Suzanne Neilan: 18:30 (8” PB) (1st place) 

Bweeng 5K

Denis Hegarty: 14:50 (61” PB) 
Tadhg Crowley: 16:53 (37” PB) 

Mozart 100 Ultra (5000m vert) 

Adam Groucott: 8:46 (2nd place—first-ever race) 

Mooreabbey 10-mile

Tadhg Crowley: 61:30 (5’ PB) 

Loads of Stablemates racing over the next four weekends with some big wins and huge PBs guaranteed …

Some of you have met The Grand Stablemaster (Edwardo Starrett—aka, The Stablemaster’s dad), and for those of you who haven’t, he helps me out with sessions—notably, the world-famous downpour session in Castleisland, which contributed to James Doran winning the European Masters HM Champs. He’s also great for bouncing ideas off about how to enhance your Stable experience. With this in mind, from the 6th Sept. until the 17th Sept., The Grand Stablemaster will join me for a sojourn at a secret location* on the Mediterranean coast, where we will review all things Stazza’s Stable and all Stablemates.

As part of the review, we will look at each Stablemate and analyse how things have gone over the year or so, and how we can help each Stablemate press on to the next level.

We’ll also look at ways/ideas to improve your experience; if you have any ideas/suggestions that you’d like to see implemented/considered, please let me know via email. (I can’t guarantee that all ideas will find a way into The Stable, but we will consider all suggestions.)

As you all know, we recently introduced the Super Love Incentive Plan (SLIP): https://www.strava.com/athletes/9264902/posts/17497770, the referral plan, and the loyalty deal, but we’re not happy with that, and so we’re looking to improve things. We want to focus on procedures (Weekly Feedback, WhatsApp messages, reviews, etc.) and how to tighten up and improve this facet of your experience.

Other areas we’ll look at developing/examining: 

Coaching the Coaches

This went down really well and we’d like to make this a regular feature within the group.

Zoom meetings/Webinars 

Again, the Marathon Chat Zoom meeting proved a huge success—with over 150 Stablemates asking for the recording of the meeting and 48 Stablemates in attendance. We’ll look at how we can develop this—already, and as a result of the Marathon Chat Zoom meeting, Christian has sorted a Zoom call for me with the head of nutrition at Maurten (this takes place on Thursday 2nd Sept. @ 5 p.m. Irish time). We have some ideas for developing this, but maybe you have some too …

The Stable News

What a fantastic job Ally Smith and General Puffball have done with this (note: I’m not General Puffball). The guys have taken what I started and developed it into something much better. They’ve taken a lot of work off me so I can focus more on you. Thanks to all who have completed the “Better Know a Stablemate”—it’s a huge success and interesting. The race reports are hilarious and pepper The Stable experience with some added fun and spice, along with well-deserved recognition for Stablemates.

Kenya and warm-weather training camps

The Stable HQ in Iten has seen a huge refurb and it’s ready to welcome guests from around the globe. We’ve extended the premises to include a new dining area, a new six-bedroom block, and a few surprises. We’re full for all of January and February and bookings are rolling in for later in the year. 

We’ll also investigate the feasibility of affordable warm-weather training camps—with full coaching offered.

Contra deals

We’ll look at companies we can link up with and bring extra value to your experience. Discounts, etc.

Networking

Within the group, we have some interesting Stablemates. For example, we have a number of high school coaches—perhaps we can set up meetings for these guys to exchange ideas and help each other. We have film-makers, nutritionists, chefs, Big Business Geezers, sports med docs, entrepreneurs, social media influencers, and even a Hollywood superstar (seriously). If we can wake up Joachim the Viking from his early/mid-twenties slumber, he might facilitate this through the long-awaited forum on the website …

You get the idea: now fire in your ideas of what you’d like to see.

I know it’s been a tough 18 months, but we’re already seeing huge PRs/PBs coming out of the COVID era. Nearly all of you are about to make huge and well-deserved breakthroughs, and this excites me. But what excites me most is how you guys have turned this coaching group into a genuine global community, where club runners become Olympians, PRs tumble, friendships form, and the veracity of: “It’s not just coaching, it’s life changing” speaks for itself.

*While The Stablemaster(s) will spend several hours working on enhancing your Stable experience, we will take regular breaks to enjoy the sunshine and coastal views, to visit certain Michelin restaurants, and indubitably, myriad quality wines, we shall quaff.

I spent much of this past summer in the western United States in the state of Utah working with Aoife Cooke, preparing her for the Olympics. During our time in Utah, I made the decision that after the Games—regardless of her performance—it would be best for Aoife and me to part ways. As of today, I will no longer coach Aoife Cooke.

In December 2018, Aoife Cooke asked me to coach her. At that time, she had a marathon personal best (PB) of 2:46. Within 10 months, Aoife dropped her marathon PB to 2:32:34  (down almost 14 minutes). With that run, she won the Irish Marathon Championship, moved to fifth place on the Irish All-Time List, and achieved the fastest run ever by an Irish woman on Irish soil.

In April 2021, Aoife won the Cheshire Elite Marathon with a time of 2:28:36, taking an additional four minutes off her PB. This time qualified her to represent Ireland in the Tokyo Olympics and advanced her to fourth place on the Irish All-Time List (ahead of Ireland’s greatest ever athlete, Sonia O’Sullivan). Within just over two years, Aoife went from being a club runner to becoming an Olympian and fulfilling a lifelong dream.

I am proud of my role in Aoife’s accomplishments, and on behalf of Stazza’s Stable, wish Aoife the best of luck for the future.

We’ve got to start with the Stablemate of the moment, James Doran—European champion.

Doran’s performance in the sweltering heat and humidity of Madeira to take the European Masters half marathon title was something to behold.

Only a few weeks earlier, he was banging out reps in the pouring rain on the track at Castleisland, with myself and The Grand Stablemaster at trackside. 

We knew then, as he gritted out 5x2000m in the pinning rain that he was in good shape. The week before, he’d banged-out, in one session, 10x800m in 2’22”+10x400m in 68”-66”, with training partners, Paul Moloney, Tommy O’ Brien, and Brendan The Bull Sheehan. We pulled it together with some long tempo work, a session of 8×1 mile in 4’52”-4’54”, and sharpened him up with 10x(600m in 1’45” +400m in 66” +200m in 32”). We had him ready.

The organisers changed the course at short notice, making it much tougher. But James is smart and we talked through the race plan which he executed with golden perfection. 

He’s just getting started and we’ll continue working down towards 66′ for the half marathon. We’ll also have a little outing over the marathon…

POPE’S UNBEATEN RECORD

Just another day’s graft for Chris Krash Pope as he won the 24 the Hard Way.

The Pope used the race as a training run for December’s Desert Solstice 24hr track race. 

Ranked seventh in the USA over 24hrs, The Pope has a 100% record with his three 24hr race wins. With a stellar line-up for Desert Solstice, he’ll need his A+ game to take the win and a huge distance…

ANOTHER ULTRA RUNNING LEGEND

The Stable’s blessed to have such a great group of elite ultra runners now. A few months back, Patricia McLoughlin joined the elite squad and already she’s made her mark.

Mighty McLoughlin won the world-famous Muarice Mullins 52km, in jaw-dropping fashion: she won with twenty one minutes to spare.

Mighty McLoughlin is now working on her speed and transitioning from the trails to the roads as she prepares for the Irish National 50km Champs in February.

Mighty McLoughlin will join a great squad of male and female runners as we aim to pick up some bling and turn a few heads.

BLUE BELL 10km

What a great day for Stazza’s Stable and Aoife Cooke Fitness. With Cooke’s runners pumped to take on Stazza’s Stablemates, the day was set for a crackerjack battleground. What a setting too: Killarney National Park.

All three races were entertaining, with some great battles and brilliant performances. On a tough, seven-lap course with hills and tight turns, the runners put on a great show as Cooke and The Grand Stablemaster scoffed caramel muffins (the poor Stablemaster, Coach Stazza, was so busy, he didn’t even get a crumb).

COMING UP

In the next issue, I’ll chat about our elite ultra squad and the races they have coming up, our elite marathon squad and a really exciting event they’re preparing for in the New Year, and a spotlight on social media influencer and Stablemate, Marcus Brown, where I’ll go over his journey from 4:55 marathoner to 2:56 and his next goal. 

Yep, I’m putting it out there.

But first, let’s kick-off with the recent races…

PHANTASMAGORICAL SNOGGING IN KERRY

First up, great run from international orienteer and Stablemate, Jens Waechter, in the Kerryway ultra. Jens, moving up from orienteering to ultra trail running, found himself in a phantasmagorical battle for a podium spot. His race report details how he overcame a dance with the Midnight Beast of Kerry, how he battled the Kerry bogs and his personal demons, and if that were not enough, he goes into great detail about his on-course snogging exploits. Excellent performance (the run not the snogging).

THE MULLET MAN

Young Spillane finished off his time in The Stable with an excellent 6th place in the national junior 3000m champs. Banging out yet another sub 9’ 3000m (three in a row) and a PB to boot. Spillane did himself proud in the blustery conditions at Santry. Everybody in The Stable wishes him and his mullet well as he starts his undergraduate studies at the University of Limerick.

DORAN THE DESTROYER

Top dog in Kerry, James Doran is really setting the standard on the roads. James jumped on board with me back in May. He was keen to lift his running to the next level. Since starting four months back he’s run PBs over 5k, 4 miles, 10k, 10 miles, and the half marathon. It’s a real Rocky Balboa story: the once upon a time journeyman finally gets a shot at the title (not giving anything away but watch this space)…

THE CHAMP

And talking of future champs, let’s have a goosey at the current Irish National Marathon Champ, Aoife Cooke. Here’s a snippet from my recent post in the world-famous, Stazza’s Stable Strava Group…

Right then, Stablemates, here’s something juicy for you and something you can get involved in: Aoife Cooke has been invited to run in the elite only Valencia marathon on the 6th December (we’ve known this for some time but held back about saying anything). 

Valencia will go ahead like London, without the masses. It’s a fantastic opportunity and we’ll be ready. 

In Aoife’s build-up to the Vienna marathon (after coming back from Kenya earlier in the year) she was going well and on for about 2:27:30-2:28. With races being cancelled, the Olympics postponed, and lockdown, we decided for Aoife to take a break (3 weeks). 

Since the break, we’ve gradually built her back up, never forcing anything. The original plan was to run the Malaga marathon in December but now that she’s been invited to run the elite only Valencia marathon, the plan’s changed. 

Below, you’ll see the first draft/outline of Aoife’s proposed build-up to Valencia. Each week, I’ll explain in detail (in advance of her training) the reasons for every run/session. Each week, we’ll also assess how she went in the previous week. You’re all welcome to chip in and comment. 

Every Tuesday afternoon, I’ll be heading down to Cork and staying over so that on Wednesday mornings I can oversee her sessions/beat her with Stazza’s Stick. I’ll be videoing the sessions and chatting with Aoife after the sessions. Aoife and I will post the vids on our respective Instagram accounts, Facebook, and here in The Stable News.

Last year, as many of you know, twelve weeks out I predicted what time Aoife would run in the Dublin marathon. Unfortunately, I was four-seconds out: I predicted 2:32:38 and she ran 2:32:34. For Valencia, I’m predicting, 2:26:29. 

I think all of you will find it interesting to watch how Aoife progresses and hopefully you’ll learn along the way. It’s very unlikely that we’ll follow the plan below exactly (it’s an outline). We’ll tweak sessions accordingly. 

Aoife’s goal over the next 10 years or so is to compete in three Olympics, three world championships, and beat Catherina McKiernan’s, Irish marathon record (2:22:23). And when I say compete, we mean compete and not just turn up. We hope to have Aoife in 2:22 shape for Tokyo (if it goes ahead). 

Anyway, enjoy (you’ll all love that first workout)… 

So kids, that’s what I posted in the Stazza’s Stable Strava group (along with the outline of her draft schedule; as and when necessary, the schedule will change as we go along). The Stablemates have all the details of her schedule but for you guys, I’ll give you it weekly in advance. Here’s this week:

AOIFE COOKE VALENCIA MARATHON BUILD-UP—PREDICTED TIME: 2:26:29 

PHASE 1 (PLATFORM) : 6 WEEKS 

Easy runs: (am) 8 miles easy (pm) 8 miles easy 

Easy pace: 7’50” – 8’30” 

1x S&C (Monday) 
1x Pilates 
1x Mobility 

Mon – 8 miles easy + S&C + 8 miles easy 

Tue – 8 miles easy + 6 miles easy 

Wed – warm up—40x400m in 78”-76” (rec. 200m in 2’) 

Thur – 6 miles easy + 8 miles easy 

Fri – 8 miles easy + warm up—12x80m hill sprints—cool down 

Sat – 8 miles easy + 8 miles easy 

Sun – 4 miles warm up—12 miles @ 5’50”—4 miles easy

Each week, we’ll review the training and pop-up next week’s graft…

What a fantastic day. Rucks of PBs, a course record, and drama (see race reports for full details).

For now, here are the provisional results:

MEN

1st    James Doran                      52:28 

2nd   Declan Guina                     53:31

3rd    Mark Smith                        54:16

4th    Damian Kenneally              54:33

5th    Gary Walshe                       56:13

6th   David Greene                     56:23

7th    Paul Kerryman Moloney 56:40 (Pacer)

8th    Ken Ince                              57:48

9th   Brendan Sheehan               57:58

10th Garrett Lordan.                    58:48

11th  Stephen Rooney                  59:18

12th  Michael Forde                     61:01

13th  Andrew McMahon                62:11

14th  Iain O’Callaghan                  62:57

15th  Shane Meyler                       63:18

16th  Derek Ahern                         65:18

17th  Declan Murphy                     65:23

18th  Aidan Crowley                       65:32

19th Padraig Sheahan       66:41 (Pacer)

20th  Ray O’ Sullivan                      66:56

21st John Moloney                        67:00

22nd Matthew Browne                   67:14

23rd David Mullins                         67:40

24th  Trevor Kavanagh                   67:48

25th  Brian Barry                            68:55

26th  Brendan Coughlan                69:04

27th  Darren O’Connor                   69:06

28th  Enda Kiernan                        74:54

29th Alex Patterson                       74:55

30th  Ger Slater                              79:40

Women

1st   Aoife Cooke          56:40 (Course record)

2nd Linda O’Sullivan    64:05

3rd  Laura Rooney        66:32

4th  Fiona McCarthy     66:41

5th  Sandra Manning    66:46

6th  Ellen Hanley          67:38

7th  Dolores Duffy        69:53

8th  Aisling Campbell   78:25

9th  Dee Sheahan        79:10

10th Fiona Duggan.      87:07