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Two South Africans. first two marathons. One brutal plot twist.

When the Cape Town Marathon was cancelled on the start line due to high winds, Graham (55) and Daphne (42) refused to let 16 weeks of training die in the gutter. They found another race one week later, a small, hilly course with 600m+ elevation, and did the damn thing. Graham finished strong; Daphne finished last with a police and ambulance escort, and a medal she absolutely earned.

Inside:

•  How Graham turned a lifetime of “maybe I can’t” (and a 37 kg/80 lb weight loss journey) into “watch me.”
• Daphne’s return from teenage injuries and a 20-year running gap—plus the mindset shift that killed her ego and lit her confidence.
•  Why a simple plan done consistently beats a perfect plan debated forever.
• Juggling kids, jobs, businesses, and life while training—practical trade-offs that actually work.
• Cape Town cancellation → rapid reset: how to salvage a peak block and race seven days later without blowing up.
• The “ragged-tooth shark” course profile, pacing decisions, and what changes when the goal shifts from time to finish.
•  What’s next: Dolphin Coast Marathon, a 30-mile ultra, Cape Town 2027, and eyes on Comrades.

If you’ve ever thought “I’m too old,” “too busy,” or “too late,” this one will punch holes in the story and hand you a starting line.

Follow for daily tips: @12monthstomarathon

 Join the free Over-35s Running Community—link in my IG bio.

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In this episode, I get real about the difference between what we see online and what actually happens in training and racing. From sleepless nights before competition to the myth of “everyone smashing it,” I break down how social media can distort your view of progress, and why consistency always beats perfection.

If you’re a runner over 35 who’s tired of the noise and ready to focus on what truly matters, your mindset, your effort, and your growth, this one’s for you.

Follow me on Instagram @12monthstomarathon

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In this very inspiring episode, you will find out how Michelle started running at age 44, has overcome massive obstacles, and is now a multiple-time marathon and ultramarathon runner. 

 The story of how Michelle has overcome huge obstacles and dealt with a lot of abuse online is an example to everyone. Michelle is a champion of true positivity and has helped break the insidious myth of what a "typical runner" should look like. 

If you doubt yourself or question whether you "belong" in the running community, this is the interview to listen to. 

I appreciate Michelle's time and vulnerability here. I know you will, too. 

Michelle is on Instagram at @waddellrunninglady 

Michelle also has a running podcast "Fun of the run" at https://open.spotify.com/show/2RE7aXWON3VesNBgZWM1sA?si=d14e99170a6341d7

Please follow me at @12monthstomarathon for your daily running content and tips. 

Join my free online running community for the 35s here 

https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825

Enjoy!

JH 

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Let’s start with the basics: resting heart rate is how many times your heart beats per minute when you’re completely at rest, ideally, first thing in the morning before you even get out of bed.

For most adults, RHR ranges from 60 to 100 bpm.
For runners and endurance athletes, it's often in the 50s or 40s; for elite athletes, it's even lower. Sometimes as low as the 30s.

So what does a lower resting heart rate mean?

It means your heart is strong. It can pump more blood with each beat, so it doesn’t have to work as hard when you're resting.

It’s linked to:

• Better cardiovascular efficiency
• Improved recovery
• Lower stress levels
• And even reduced risk of heart disease and early death

In short, the lower your resting heart rate (to a healthy point), the more aerobically fit you are.

Now, before we dive into how to lower it, let’s clear something up:

Lower isn’t always better if it’s forced.

Your resting heart rate can fluctuate from:

• Stress
• Poor sleep
• Dehydration
• Overtraining
• Or even just caffeine

Instead of chasing a specific number, look for trends. Is your RHR generally lowering over time? Or is it spiking?

How do you lower your resting heart rate in a healthy, sustainable way as a runner?

Here are the big ones:

1. Build a Strong Aerobic Base

This is the foundation. Easy, conversational-pace runs done consistently are your secret weapon. Think 60–90 seconds per mile slower than race pace. This strengthens your heart and teaches your body to use oxygen efficiently.

2. Avoid Overtraining

Counterintuitive, I know. But constantly smashing yourself with HIIT and tempo runs without recovery can spike your RHR. Balance hard sessions with easy ones. Rest days matter.

3. Improve Sleep Quality

Poor sleep = elevated stress hormones = higher heart rate. Aim for 7–9 hours. Consistent bedtime. Wind-down routine. The usual suspects—but they work.

4. Manage Stress

Easier said than done, but meditation, breathwork, even walks in nature—all help reduce cortisol, which brings your heart rate down. Chronic life stress raises your baseline.

5. Hydration & Nutrition

Dehydration makes your heart work harder to pump blood. Eat whole foods, stay hydrated, especially after long runs or in the heat.

6. Cross-Training & Strength Work

Non-impact activities like cycling, swimming, or even yoga can improve heart health without overloading your running muscles.

And one more bonus one…

7. Breathing Work

Slow nasal breathing, especially at rest or during recovery runs, can activate your parasympathetic nervous system and lower your RHR over time."

You don’t need a lab to measure your resting heart rate.

 You can use:

• Your watch or fitness tracker (first thing in the morning)
• A chest strap with a sleep mode
• Or go old school—finger on the wrist, count for 60 seconds when you wake up

What’s more important than the number is the trend.
Is it gradually coming down over weeks or months as you build fitness?

Or is it climbing, which could be a sign you’re under-recovered or overreaching?

Use it as one data point—not the full story.

Lowering your resting heart rate isn’t about bragging rights—it’s about building a stronger, more efficient engine that helps you run longer, recover faster, and stay healthier for life.

Remember to follow me on Instagram for all your running content 

https://www.instagram.com/12monthstomarathon 

JH 

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Why Sleep Matters 

Let’s start with the basics: sleep is when your body repairs, rebuilds, and recharges.

It’s not just 'rest' it’s active recovery.
 When you sleep:

• Your muscles repair microscopic damage from training
• Your immune system strengthens
• Your nervous system resets
• Your brain processes motor learning and stores movement patterns

In other words, sleep is when you become a better runner.

Studies show that sleep deprivation can:

• Reduce time to exhaustion
• Increase perceived effort
• Decrease glucose metabolism in the brain (which affects focus)
• And even lower pain tolerance—making that long run feel way harder than it should

And here’s the thing: even just one bad night of sleep can affect your next session. So imagine what happens when it’s three… five… a week?"

Personal Reflections & The Data Trap 

Let me be honest, I’ve had nights where I’ve slept well, but my watch tells me otherwise. Or vice versa. It’s tempting to let that sleep score dictate how you feel that day. But sleep quality isn’t always captured perfectly by a device.

You’ve got to check in with how your body actually feels.

But that said, I’ve also had times where I knew I was short-changing myself on sleep. Trying to squeeze in early runs with late nights, and then wondering why I felt flat, moody, or unmotivated. It wasn’t overtraining. It was under-recovering.

Sleep isn’t a luxury. It’s training.

How Much Do Runners Actually Need? 

So how much sleep do you actually need?

Most adults need 7–9 hours. But for runners, especially when you’re building mileage, training hard, or tapering for a race—you might need more.

Elite athletes often sleep 9–10 hours a night. Some even nap during the day.

You might not have that kind of schedule, but here are signs you’re not getting enough:

• You wake up feeling groggy even after a full night
• You crash mid-afternoon
• You have trouble focusing on runs
• You’re more irritable than usual
• Your heart rate variability drops or resting heart rate spikes

If you’re stacking great workouts but still feeling off—look at your sleep.

Tips to Improve Sleep Quality 

Let’s get practical. Here are a few things that have helped me, and many other runners, sleep better:

1. Regular Bedtime & Wake Time
   Your body loves rhythm. Try to keep your sleep schedule consistent, even on weekends.
2. Cut Caffeine Early
   Caffeine has a half-life of 5–6 hours. If you’re training in the afternoon and still wired at night, it could be the coffee.
3. Digital Detox
   Blue light from screens suppresses melatonin. Try to shut down phones and laptops at least 30–60 minutes before bed.
4. Cool, Dark Room
   Sleep thrives in a cool (around 18°C or 65°F), dark environment. Blackout curtains, white noise—whatever helps you settle.
5. Wind-Down Routine
   Reading, stretching, journaling, deep breathing—do something that signals to your body that it’s time to shift gears.

And one more thing: don’t panic about one bad night. It happens. It’s the pattern that matters."

So here’s the takeaway:

 Sleep isn’t just recovery—it’s part of your training plan. It’s where you lock in the gains, sharpen your focus, and protect yourself from burnout and injury.

So if you’re serious about running—be serious about sleep.

Remember to follow me on Instagram for all your running content 

https://www.instagram.com/12monthstomarathon 

JH 

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Let’s be honest, these devices are amazing. I love my Garmin. Heart rate zones, VO2 max estimates, sleep tracking, HRV, race predictions, it’s all powerful stuff. And it can help guide our training in meaningful ways.

But there’s a fine line between using the data and being used by it.

When you start planning your day based on whether your watch says you slept well… or skipping a session because your 'body battery' says you're tired, even though you feel great, you’re crossing into dangerous territory.

These devices are tools, not truth.

Let’s go back to last night. My watch missed a full hour of sleep. Just glitched out. But my body didn’t glitch, I had that hour. I woke up feeling fine. Yet my watch told a completely different story. So what do I believe? The tech? Or my own experience?

Here’s the danger:

• You start second-guessing yourself.
• You become reactive instead of intuitive.
• You override your own internal signals.

That’s when the numbers start driving the narrative. And you stop listening to your own body, which, by the way, is the only system that actually matters on race day."

Real Training Happens in the Body, Not the Watch

"You don’t race with your Garmin telling you when to push or when to ease off. You race with your lungs, your legs, your grit"

Data can’t account for everything:

• The quality of your nutrition
• Your stress levels
• A fight with your partner
• A bad night’s sleep followed by a surprisingly good run

We’ve all had days where the numbers said we should feel awful, but we crushed the workout. And the opposite—when the metrics look great but the run feels like molasses.

So what gives?

The data is a snapshot—but it’s not the whole picture. That’s why we need to anchor ourselves back to one key question:
How do I feel today?"

Using Data Without Becoming a Slave to It 

Look, I’m not saying throw your watch in the bin. I’m still using mine. I love training zones and long-term trends. But I’m starting to put the numbers in their proper place, as a guide, not a gospel.

Here’s what I try to do now:

• Start the run by checking in with my body—not my watch.
• Let heart rate confirm effort—not dictate it.
• Use sleep data to notice trends—not determine mood.
• Be okay with 'off' data days.

One dodgy night of sleep tracking doesn’t mean your body is broken. Just means the watch had a hiccup.

So if you take one thing from today

 Don’t let data override your instincts.

Remember to follow me on Instagram for all your running content 

https://www.instagram.com/12monthstomarathon 

JH 

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What Is Cadence? 

Let’s start with the basics. Cadence, in running, simply means how many steps you take per minute, often referred to as SPM or steps per minute.

Now, why is this important? Because cadence directly influences your stride length, impact forces, and overall running efficiency.

Runners with a higher cadence usually have:

• A shorter ground contact time
• Less vertical oscillation (which means less bouncing)
• Better running economy

And here’s the key thing: you don’t necessarily need to hit exactly 180 steps per minute, but most research shows that a cadence between 170 to 190 is optimal for most runners, especially when running at tempo or race pace."

Why Cadence Matters 

Okay, so why should you care about cadence?

Here are a few big reasons:

1. Injury Prevention
   A higher cadence means your feet are landing more underneath your body, rather than out in front. That reduces braking forces and impact on the knees, hips, and shins.
2. Efficiency
   When you reduce overstriding, you conserve energy. Every step becomes smoother, more rhythmic, and less taxing on your body.
3. Speed and Performance
   At higher speeds, cadence naturally increases. But if your cadence is too low, it’s like trying to sprint in slow motion—it just doesn’t work. Increasing cadence can help you hold a faster pace more comfortably.
4. Recovery
   A good cadence can even make your easy runs feel smoother and help your body bounce back quicker.

And here’s something important to remember: changing cadence isn’t about running faster—it’s about moving more efficiently. That’s the magic."

How to Find and Improve Your Cadence 

First, you need to know your baseline. You can measure your cadence in a few ways:

• Use a running watch with a cadence sensor
• Use a metronome app or music with beats per minute (BPM)
• Manually count steps over 30 seconds and multiply by 2

Once you know where you are, you can work on improving it—but gradually.

Here’s how:

1. Start Small
   Increase cadence by no more than 5% at a time. So if you’re running at 160 SPM, aim for 165—not 180 right away.
2. Use a Metronome or BPM Playlist
   Apps like RunCadence or songs with 170–180 BPM can help your brain and feet sync up naturally.
3. Focus on Form
   Keep your strides light and quick. Imagine running quietly—like you’re sneaking through a library. Less pounding, more gliding.
4. Drills
   Strides, high knees, and fast feet drills all help improve cadence and neuromuscular coordination.
5. Practice on Easy Runs
   Don’t wait until race pace. Practice your new cadence on recovery or aerobic runs where you can really focus on rhythm.

And remember, cadence isn’t one-size-fits-all. Taller runners may naturally have a slightly lower cadence than shorter runners—but improving your own efficiency is what counts.

When to Adjust Your Cadence 

"Now you might be wondering: when should you actually work on cadence?

• If you’re dealing with repeated injuries like shin splints, runner’s knee, or IT band issues.
• If your form feels sluggish or you notice a heavy, pounding stride.
• If you’re working on improving race pace or overall running economy.
• Or even if you just want to make running feel smoother and more effortless.

It’s a small change that pays big dividends over time.

Remember to follow me on Instagram for all your running content 

https://www.instagram.com/12monthstomarathon/

Thanks for listening 

JH

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Whether you're a runner trying to shave minutes off your marathon or just someone who wants to live longer and stay healthier, VO2 max matters a lot more than most people think.

So, what exactly is it? Why should you care? And how can you improve it? That’s what we’re unpacking in this episode. Let’s go.

 O2 max stands for 'maximal oxygen uptake. It’s the maximum amount of oxygen your body can use during intense exercise. The higher your VO2 max, the more efficiently your body can take in, transport, and use oxygen. 

Here’s how VO2 max affects running:

• Performance: Higher VO2 max means your muscles get more oxygen, which delays fatigue.
• Speed: You can hold a faster pace with less effort.
• Recovery: Better oxygen delivery means faster recovery between workouts and even during races.

Here’s how VO2 max affects running:

• Performance: Higher VO2 max means your muscles get more oxygen, which delays fatigue.
• Speed: You can hold a faster pace with less effort.
• Recovery: Better oxygen delivery means faster recovery between workouts and even during races.

 How to Improve VO2 Max 

High-Intensity Interval Training (HIIT)

Short, intense bursts—like 30 seconds hard, 1–2 minutes easy—are one of the most effective ways to boost VO2 max.

Tempo Runs & Threshold Training

Running at your lactate threshold teaches your body to buffer fatigue and use oxygen more efficiently.

Consistency

Aerobic fitness builds over time. Even low-intensity running or cross-training adds up.

Strength Training

Surprisingly, strength training helps too; stronger muscles can use oxygen more effectively.

Altitude Training or Hill Repeats 

If you’re at a higher level, training in low-oxygen environments forces the body to adapt.

Remember to follow me on Instagram for all your running content 

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JH

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Mark Maselli is living, breathing proof that a single, determined mindset can rewrite even the harshest prognosis. After watching kidney disease claim the lives of his grandmother and two uncles and steal a decade from his mom, Mark received the news in 2018 that he, too, had the same kidney disease. Not accepting the status quo, Mark made the conscious decision to rewrite his story and not let the disease win. By taking action, he was able to receive a kidney in November 2023.

Less than a year after a life-saving live-donor transplant from his sister-in-law, he crossed the finish line of his first marathon just 346 days post-surgery despite never having run a race before.

That finish line became his new starting line. Drawing on the grit he forged as a youth hockey player, Mark has since tackled Spartan obstacle races, risen to Associate Director at a top-five U.S. aerospace company, and completed McKinsey’s Management Accelerator program; proof that the principles he calls The Maselli Mindset work in sport, career, and life alike.

But Mark’s story isn’t about medals or titles; it’s about choice. Juggling family, corporate leadership, daily workouts, and a rapidly growing motivational platform, he still battles imposter syndrome and late-night doubts. His secret weapon? A relentless commitment to the Michelangelo credo: “The greater danger for most of us lies not in setting our aim too high and falling short, but in setting our aim too low and achieving our mark.”

When he isn’t writing, working, or coaching others to chase their own “finish lines,” you’ll find him painting abstract canvases or channeling his inner Bob Ross because, as he says, “creating art keeps my soul in training.”

In The Overcomer’s Journey: Unlocking Your Potential Through Vision, Discipline, and Resilience, Mark uses the transplant-to-marathon journey as a living metaphor, unpacking the disciplined framework that carried him from hospital bed to starting line and can carry readers from survival mode to a life of purpose. His rallying cry is simple: You have the power and the choice to rewrite your story—find your purpose, fix your mindset, and be relentless

Follow Mark on Instagram @markmaselli 

Mark's book The Overcomer’s Journey: Unlocking Your Potential Through Vision, Discipline, and Resilience is out this fall 

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JH

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Monitoring your rest and recovery is essential if you want to improve as a runner. In this episode, I give you some real-world examples of what to look out for. 

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JH

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Have you been rejected by a major marathon such as London? This episode is for you. 

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JH

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We celebrate 50 episodes this week! It's time to share some reflections and experiences from the last 50 episodes of this running podcast. 

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JH

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In this episode, I sit down with a truly inspiring guest — Kat Sethi, who ran her first marathon in Budapest at the age of 50.

Kat’s story is one that every runner, especially those juggling careers, kids, and a million responsibilities, will relate to. From running her first 10K after years away from fitness to training for a full marathon while working full-time, raising three children, and pursuing her studies, Kat’s journey is proof that you can achieve big goals no matter what life throws at you.

We dive into:
- How she went from 5K to a marathon in her late 40s
- Fitting training around a busy family and work schedule
- The role of resistance training in staying injury-free
- Why ticking off sessions (literally!) kept her accountable
- The mental trade-offs and lessons learned along the way

Kat reminds us that you don’t have to be “a runner” to run a marathon — just someone willing to show up, make a few sacrifices, and believe in what’s possible.

If you’ve ever thought, “I’d love to do a marathon, but I just don’t have time…”  this is the episode to listen to.

Tune in, get inspired, and remember: it’s never too late to chase that marathon dream.

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On this episode, I interview running content creator Nelly Oliha. We talk about his amazing sense of humour and his now-famous running streak 

You can follow Nelly here: https://www.instagram.com/nellyoliha/ 

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JH

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In this episode, I discuss the key principles behind improving your pace as a runner. 

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JH

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I am very honoured to be interviewing Louise Butcher on this episode. Louise is a Guinness World Record Creator, Marathoner, Author, Advocate, Musician & Singer/Songwriter! You may have seen Louise on the official London Marathon social media and in various media interviews. Louise ran the London marathon topless to raise awareness for breast cancer. 

Her book "Going Topless" is out in June 2025 

https://pegasuspublishers.com/books/outnow/going-topless 

Louise also raises money for Breast Cancer Now https://breastcancernow.org/ 

This is a very inspiring and uplifting interview. 

You can follow Louise here 

https://www.instagram.com/louisebutcher39/

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JH

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In this episode, I interview married couple Peter and Stella who ran their first marathon together in 2025 at the ages of 62 and 47 respectively. 

An inspiration journey and well worth a listen. 

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JH

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If you suffered with the heat on marathon day or got marathon blues afterwards? This one is for you.

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JH

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Paul shaved over an hour off his marathon time at age 45. Listen to find out how he did it. 

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JH

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I am very honoured to be interviewing Kristina Coccoluto. Kristina is a mom of 3, a BRCA1 survivor, and the first woman globally to complete all six marathon majors after a double mastectomy. 

A truly inspirational figure with an amazing story. 

You can donate to Dana-Farber here: https://www.dana-farber.org/

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JH

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In this episode, I chat with Lauren Redhead. Lauren has been working with me since January 2025 and recently ran her first marathon in Manchester at the age of 39. 

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JH

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Here are some top tips for your marathon race day. If you are doing one of the big UK marathons this weekend, go well!

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JH

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Tapering for a marathon can be tricky. Here is another episode with some more top tips 

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Should you run with music, or leave the headphones at home?

In this episode, I explore the pros and cons of running with music, from the benefits of motivation and pacing to the potential downsides, such as reduced awareness and increased reliance. Whether you're a playlist junkie or a silence seeker, this 15-minute reflection will help you understand when music enhances your run—and when it might be holding you back.

Perfect for solo runners, early morning miles, and anyone questioning whether their earbuds are helping or hindering their performance.

Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips 

Thank you for listening to and downloading this podcast over 10,000 times 

JH 

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It's time to talk about marathon tapering. 

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Are you hitting your peak weeks of marathon training? It's okay to be a little tired, overwhelmed, and hungry. In this episode, I explain the why of peak weeks and how to deal with them. 

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Here is my overview of my 15th marathon and 2nd sub 3 after the age of 45. 

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Follow Gary at  @gb_runner2021 on Instagram

Follow me at  @12monthstomarathon  

In this interview, Gary talks about his 20-plus-year running journey, bouncing back from serious injuries and hitting new personal bests in his early 50s.

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Check out this amazing interview with Amy Edwards. Amy has an amazing story that features serious mental health challenges, suicide attempts, dramatic weight loss, and marathon running. Chatting with Amy was a real pleasure, and this is well worth a listen. 

Follow Amy at https://www.instagram.com/4under3_marathon...

Website to check out the journals: 
www.4under3marathonmum.com

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Some key principles around warming up and cooling. 

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An introduction to injury prevention for runners. 

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An introduction to fuelling for longer runs. 

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How to deal with marathon anxiety during your training cycle. 

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An introduction to effective strength training for runners 

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Everyone’s raving about carbon plates and £250 “super shoes” — but do they really make you faster, or just lighter in the wallet?

In this episode, I break down the truth behind the hype. You’ll learn what super shoes actually do to your running mechanics, why they can increase injury risk, and how to know if you’ve earned the right to wear them.

I also share when they help, when they hurt, and how to build a smart shoe rotation that keeps you fast, strong, and injury-free, without falling for marketing hype.

Join my free running community here: https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825

Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips 

Thank you for listening to and downloading this podcast over 10,000 times 

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An introduction to effective nutrition for runners. 

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JH

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Are you training for a marathon and hate running a little bit? That's okay. In this episode, I explain why 

https://www.instagram.com/12monthstomarathon/

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JH

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A lot of people are starting a marathon training cycle this week. Here are my thoughts on the first few weeks (a very important time) 

https://www.instagram.com/12monthstomarathon/

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JH

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The second part of my random musings. I have been on another journey in 2024 that started in August. I wanted to share some of my progress and how it can make you a better runner. 

https://www.instagram.com/12monthstomarathon/

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JH

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This year I made a bold decision. I share the story behind it here. 

https://www.instagram.com/12monthstomarathon/

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JH

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It's time to review 2024. Here is a guide to finishing the year in a positive frame of mind. 

https://www.instagram.com/12monthstomarathon/

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JH

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This is your guide as to what to look for in a marathon training plan. 

Remember to follow me on Instagram for all your daily running tips 

https://www.instagram.com/12monthstomarathon/

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JH

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All the runs matter when you are training for a marathon. In this episode I explain the importance of following the plan and hitting the mileage targets. 

Remember to follow me on Instagram for all your daily running tips 

https://www.instagram.com/12monthstomarathon/

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JH

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I have started marathon training! I think it's appropriate to chat about marathons a bit this week. 

Remember to follow me on Instagram for all your daily running tips 

https://www.instagram.com/12monthstomarathon/

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JH 

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Is motivation a thing? In this episode, I give my thoughts. 

Remember to follow me on Instagram for all your daily running tips 

https://www.instagram.com/12monthstomarathon/

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JH 

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It's been 20 years since I started my own personal health and wellness journey that has led me here. I wanted to share some insights, thoughts, and tips on what I have learned along the way. 

Join my free running community here: https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825

Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips 

Thank you for listening to and downloading this podcast over 10,000 times 

JH 

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A few people have told me that I am straight-talking about running. Here is why I think that's important. Remember to follow me on Instagram for all your daily running tips 

https://www.instagram.com/12monthstomarathon/

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JH 

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The word "should" isn't always that useful. In this week's episode, I explain why it can hold you back when running. 

Remember to follow me on Instagram for all your daily running tips 

https://www.instagram.com/12monthstomarathon/

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JH 

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This week I reflect on my experience doing my third Hyrox event and a lesson about not taking things personally. 

https://www.instagram.com/12monthstomarathon/

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JH 

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The worst vice is advice. I heard that many years and it stuck with me. Check out this weeks episode where I explain why this is especially true when it comes to running. 

https://www.instagram.com/12monthstomarathon/

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JH 

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