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COPA

Here to take people on running trips up into the hills, and other mini adventures

24/03/2025

I did a half marathon with Neli 6 years ago and promised myself that i wouldn’t race with her again as she was so fast and i couldn’t keep up, it’s her 9th Birthday this week and she’s stiffened up after big runs in the last year, so i decided that a last big run would be a good birthday gift for her.

So a 30mile race was just the right distance for both of us, a long drive down south to Llanharan in the van, camped the night in the rugby pitch where we set off from, early start on the Saturday morning and my plan was to hit it hard from the go gun.

We shot out the blocks and were in front from the beginning, running scared we were flying and Neli was having the time of her life, she ran and ran without a sniff every now and then jumping into streams and puddles to cool down, we’d put a considerable lead together that ended up being almost an hour in front.

Neli could have gone again once we’d finished me on the other hand NOT, I’m glad that I could show up strong for her and not let her down.

Number 1 Dog 🐶

16/12/2024

Not my Bag BUT I had fun. You have to open up yourself to other activities and opportunities.
Ren is really into his football, this isn’t my thing but it’s installing team spirit, routine friendship and fitness into him so why would I not encourage it 🤷‍♂️ the reason he’s fit enough to come running or biking with me things he didn’t want to do before is because of hard training and playing football.
This weekend we went on a trip with Cemaes U13 to watch Stoke city v Cardiff he had a fantastic time even though he doesn’t support them, It’s ALL about the experience 😊 I also enjoyed it and had fun with the other Dads 🙌 Rens birthday was last week and he got a new bike off me and Jen, although unwell with a cold and very tired after the trip he really wanted to get up on the hill Sunday morning for a ride that’s what Football has done for him 💪 super proud of my boy ❤️

04/12/2024

A week of eating!!! Before and after racing, for a none meat eater usually my body was screaming at me for meat after the race so had a mixed grill 😬 satisfied the body needs and helped repair the legs quickly.
Incredible fresh delicious food everywhere we went out to eat in 🇵🇹

05/11/2024

Giving some context to my new logo and and explanation into my Coaching. I have qualified as a Welsh/British Athletics Running Coach around 6months ago and have been Coaching Athletes for around 12-18months now quietly building my confidence and knowledge.

https://mountainmentorcoaching.co.uk/
Is my new website and I do monthly coaching or one to one day coaching out on the Eryri Hills to help people transition from Road to mountain running or from Hiking to running or just generally helping people move efficiently across technical training and also offering kit advice and very importantly SAFTY advice.

Along with my Mountain Leader qualification and years of experience I have lots to offer.
If anyone is interested DM me 🙌

14/09/2024

Where do I start with this spring summer? From disappointing DNS’s to family fun times and house renovation jobs completed with post viral fatigue 😳 I had a good start to the spring feeling like my running mojo was back and ready to challenge for a podium spot on the pilgrims race by
That quickly took a turn when i ended up with post viral fatigue!

In and out of the Dr’s trying to figure what was wrong and what I needed to do to get better, different challenge to running but set my mind to it and researched the s**t out of it as I do ! I’m out the other side (sort of ) still having the odd day that I’m completely fatigued but figuring out how to manage it.

Got back to running and immediately turned my ankle 😫 not great for mental health but again learning proses came straight out of it💪

Although mentally challenging not being able to do the exercise that I enjoy, having an awesome family to have fun with and other mental challenges like completing my Welsh Athletics coaching course adding to what I already have + the challenge of re-turfing the back garden and cladding + facia + soffits +guttering the house 😬 honestly I was taking it easy while fatigued.

The summer was awesome toping off with having friends over to enjoy the house and garden x Here’s a few pictures of adventures reminiscing about Cambrian way adventures with (and planning more) chasing down Fifth place finisher Matt O’Keefe on the dragons back 🙌 bike park wales fun with Ren he loved it and was scarily committing!

Awesome time at wild Wales running festival enjoying good company and sitting on stage with the MC that is and finally taking the time to catch my Coaching athletes at GB Ultra 50mile snowdonia so proud of these guys 💪

06/07/2024

Well what am I meant to do if I can’t do exercise 🤔 Eat and when I say eat I mean eat WELL 🙌 Jen booked us into a Vegan Gluten free restaurant in Bermo for my Birthday treat a nice restaurant called foxglove as we’re staying in the van in a lovely campsite called Cefn coed don’t ask me to explain what the dishes are just that it’s the best eating experience I’ve ever had with the best company Jen

14/05/2024

Well that was a fun weekend, UTS by UTMB once again I was privileged to be asked to do the mountain safety, looking after almost 3000 runners, making sure they all got down safely, this is now the 4th year I’ve helped out gaining more experience every year, it’s a pleasure working safety for Friday night me and my partner Chad Dixon (Wasdale MR) spent the night with a romantic sunset and the aurora borealis looking after the 100mile runners many of them struggling with the heat they’d been running in, Saturday we had a nice walk up the PYG track to our station by the finger stone on Y Wyddfa, an eventful evening managing Runners left in the 100mile and 100k mainly with heat exhaustion and various other things. If anyone would like to train up in Eryri ready for next year or any other mountain race drop me a message.

10/05/2024

This adventurous weekend gives people the opportunity to learn from qualified running professionals on mountain skills/safety/ movement over technical ground/ what to eat before after and during and guidance from a professional on muscle care/stretching and self management.
Guests will also get to hear the Welsh names and meanings for the mountains in Eryri
The cost includes all food and tea coffee and soft drinks are also supplied at our beautiful venue .llys

06/05/2024

at his best teaching valuable skills in mountain running scrambling and essential technical skills see you in a couple weeks Gang for some Welsh 3000s fun running 🙌

09/04/2024

Anyone I know that is around the Preston area in the next 10days ?? I need 30 Radios picking up for race safety on the SheUltra 20th April 🤞🙏

04/04/2024

Our annual Fontainebleau climbing holiday, now we’re at the point where the kids climb more than us haha, it’s a pleasure to help and guide them up their little challenges and fill them with the joys of the forest. This year I finally managed to run the 25 Bosses the hardest 10mile run I’ve ever done, including easy grade bouldering and scrambling, following the red lines, a great thing to do in the bad weather. Unfortunately we brought the horrible Welsh weather with us this year 🤷‍♂️☔️☔️

21/03/2024

Awesome new shoes thanks to for the help Diolch Nathan

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