Middle of the Pack Podcast

Episode 34 features Karen Twomey’s return from injury, detailing her diagnosis, rehabilitation, strength work, and gradual run-walk comeback. She shares practical coaching, pacing and training insights while juggling work, sleep and race life.
Highlights include her first parkrun after injury, pacing plans for the Cork 10K, goals for a Lisbon half-marathon birthday race, and a positive message for everyday runners about racing without pressure and enjoying the start line. Email motpire@gmail.com with any questions or suggestions, or if you would like to come on and share your story.

Episode 33 of Middle of the Pack features Tomás Moore, founder of Step One Socks, sharing his running journey from a tentative 5K to regular half marathons, 10-milers and plans for a marathon.
He discusses why he prioritizes enjoyment over PBs, the supportive running community, and how his brand grew — overcoming manufacturing issues, expanding colors and singlets, and collaborating with run clubs.
Frank, honest and upbeat, the episode mixes personal racing stories, practical gear talk, and the positive mental-health message behind Step One Socks.
https://steponerunco.com/ 

Episode 32 of The Middle of the Pack dives into Ian O’Brien’s running journey — from starting after a medical scare and taekwondo roots, to coaching, club runs, and an expanding collection of running shoes. The conversation centers on choosing the right shoe for easy runs, sessions, long runs and race day, and looks at brands like Saucony, ASICS and Adidas.Ian shares practical tips on shoe rotation, fitting, trying shoes in specialist shops, breaking in race shoes before race day, and how comfort and purpose should guide your choices — whether you’re a middle-of-the-pack runner or chasing PBs.

Episode 31 of the Middle of the Pack podcast features George Sherwood from Precision Fuel & Hydration. He explains sweat testing, electrolyte preloading, and practical fueling strategies for runners—how many gels to take, how much carbohydrate per hour, and when to use caffeine for best effect.George emphasizes practicing fueling in training, tailoring sodium replacement to your sweat rate, and taking caffeine about halfway through a race so it peaks when you need it most.

Episode 30 features Tara Wilson from Women Who Run Ireland sharing her Donadea 50K story: the short training block, the race-day fueling plan of real food (bananas, Jaffa Cakes, dates) and electrolytes, and how dehydration and salt loss led to late-race cramping.
Tara explains her ‘‘real food running’’ approach, how she pre-fuels and grazes during runs, her recovery routine, and encourages more women to try longer events. 

Episode 29 features Conor O'Keeffe, founder of Altar Nutrition, sharing his running journey from boxing to ultra-distance challenges — including running 32 marathons in 32 days — and how persistent gut issues inspired him to create a better endurance fuel.
Conor explains how he developed "speed dust," how to build carbohydrate tolerance, practical pre-fuel and race-day strategies, and uses cases like carb loading and on-course fueling for marathons, ultras, and field sports.
Listeners will get actionable tips on pacing nutrition, increasing carbohydrate intake safely, and where to find Altar Nutrition for more guidance.

In episode 28 of the Middle of the Pack podcast, guest Enda Kiernan shares his running journey from school athletics and Mullingar Harriers to helping launch the first Parkrun outside Dublin in Macroom. He discusses the people who influenced him, his commitment to volunteering, and how running shaped his coaching and role with Cork under‑20s and club football.
Enda also talks practical topics like warm‑ups, speed work, nutrition (including Speed Dust/Alter Nutrition), and the strong crossover between athletics and Gaelic football. The episode highlights the value of community, mentorship and giving back to sport.

Episode 27 of The Middle of the Pack features Cian Charlton — entrepreneur, runner, and founder of 35 Vintage, on Fade St Dublin — as he shares his running journey and the launch of his Irish running brand, NegativeSplit.ie
They discuss Negativesplit gear, early product launches (the skull cap), design and manufacturing plans, balancing business with training, shoe habits, and Cian’s upcoming trail ultra in Spain( which he nearly forgot).

In this episode episode 26 of The Middle of the Pack Podcast, Laura Stenton Slater—known as Laura Muddy Soles—shares her running comeback, her decision to run the London Marathon in wellington boots for the charity Unique, and the personal story behind her motivation: her son's rare chromosome disorder.
Laura talks about rediscovering running after years away, how TikTok and a supportive community helped her reshape her relationship with the sport, the physical and practical challenges of training in wellies, and her fundraising and Guinness World Record goals. Link to Donate
2026tcslondonmarathon.enthuse.com/pf/laura-stenton-slater

In episode 25 of the Middle of the Pack podcast, Ann O'Neill recounts how she started running, her journey to 79 marathons, and the viral TikTok clip from the New York Marathon that sparked worldwide attention. Ann discusses training while working as a nurse, overcoming injury and cancer, running low-key marathons across Ireland and abroad, and her plans and dreams toward reaching 100 marathons. A real down to earth conversation between two people enjoying their running journey.