Tom Hollis Health

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Tom Hollis Health

Sports nutrition & running coaching
Registered Dietitian & UK Athletics Coach
MSc, SENR Practitioner

'As a Registered Dietitian with years of experience and a love of distance running, I offer tailored nutrition advice and structured diet plans specifically periodised to your schedule, to optimise your training, race day, and recovery. Consultations can take place face to face (London) or virtually, and consist of one-off appointments or ongoing sessions as part of your race day build up. My primary interest is delivering vegetarian and plant-based advice, but all dietary preferences are welcome.'

30/11/2025

British Masters 5K: 4th place M40 (and final race of the year 🎉)

Pretty sure that's the last race of 2025, and it wrapped up with a decent but unspectacular one. 8/10.

Great conditions, so perhaps a missed opportunity for a PB, but I'm very much in the thick of marathon training and not speedwork now, so I'll go easy on myself.

Thought I'd paced it to perfection and went sans watch check for the final km thinking I was smashing it, only to then be pretty surprised and disappointed when I saw the time 🤣.

All good, even a big PB wouldn't have got me a medal today...very classy M40 field dominating the race.

2025 has been eventful and needs a summary at some point, but for now, back to good old marathon training ♥️.

Next stop 🇪🇸.

19/11/2025

It had all been going so well...
..then I went and raced like an absolute 🤡. And this is the face of a man that knows it.

Brimming with confidence after PBs in the 5k, HM and M over the past couple of months, I lined up for Fulham 10K on Sunday thinking the full house was on.

A combination of dodgy GPS and a stacked field of fast runners meant I set off at the frankly absurd pace of 3:04, kept assuming my watch was wrong, then hit 5k at 15:54. 2 seconds off my 5k PB. Oops.

So yeah, the next 5k was absolutely horrific! Very nearly packed it in, but somehow chugged along to finish in 32:51, surprisingly only 6 seconds shy of my 10k PB.

Pros:
- Fitness must be in a good place to race that badly and still get close.
- Didn't throw in the towel, and still never DNF'd a race.

Cons:
- Clearly even a 7/10 performance would have been good though for a PB, and I delivered a 3.

If one of my experienced clients had done this, I would have been in disbelief, but we all got it wrong sometimes. The key is to learn from it and not be a 🤡 again next time.

This was certainly a day when the floor was raised rather than the ceiling.

22/10/2025

I did it! I am finally a sub 2:30 marathoner 🥹

19.10.25
1st place 🥇
2:29:24 (PB)

The hips creak and the calves are tender. I've got a lovely cold sore to remind me of the massive hit to my immune system. And I've started booking 2026 marathons.

Pretty standard day 3 post marathon stuff ✅.

But Sunday in Abingdon was a non-standard day. Probably the best executed run of my life, and a landmark moment in my running journey.

Since 2023 I've run 7 marathons between 2:30 and 2:34, and I had started to wonder whether my chance of 2:29 was slipping away.

Well, I certainly didn't expect it to happen last week, but my coach (who I sometimes think knows me better than I know myself, and is the perfect example of why coaches like myself need coaches), believed in me and gave me a perfect race strategy.

To win the race was a (huge) bonus, and I'll write more on how it actually panned out, but this sub 2:30 milestone is huge for me, and now I can look to even bigger things in 2026 with renewed confidence. Let's go.

20/10/2025

2:29 PB 1st place 🤯
..Mantelpiece Monday 🥇🏆🎖️

Hard to put yesterday into sensible words (hence I've not yet done a proper race post), but you might have seen from my stories it was a special day for me, both as runner and coach.

Lifetime running goal finally achieved and I've been so buzzing that I've barely slept since.

How about this for a mantelpiece haul from one race 😂. From the left:

🏆 Overall marathon winner
🎖️ BMAF marathon winner
🏅 Abingdon marathon finisher's medal
🏆 Men's V40 winner
🏆 England Athletics V40 winner
🏅 England Athletics Masters badge

I can't believe I'm finally a sub 2:30 marathoner! Race post(s) to follow after I wind down a bit...

🏅

18/10/2025

England Vest time again 🥹

What an honour! It's my second time qualifying to represent my country in the marathon at masters level, this time in my new age category of V40.

I want to run at a high level for the rest of my life, but equally, don't want to ever get complacent about this sort of thing.

Excuses out early: it's looking wet and windy tomorrow, and this comes at the start rather than the end of a marathon block, but I'm ready to rumble and see where I land.

14/09/2025

🇩🇰 Copenhagen HM: 70:41 and 2 PBs in 8 days ❤️

The wettest race of my life, but certainly one of my proudest too.

Still getting faster at 41 and after 15 years of running...anyone who thinks pinpoint nutrition doesn't make the difference is:

a) wrong, and
b) in need of a better coach.

Great event, more to come! Love this game.

06/09/2025

15:52! New parkrun and 5k PB 🥳

I thought my sub 16 days (well, 'day'...it's only happened once before) might be behind me, but apparently not! Maybe at 41 I'm just getting started.

I threw everything at it this morning in terms of pinpoint nutrition and general prep, and found a way to finish 5k season on an unexpected high.

Pretty amazing to be part of a full sub 16 parkrun top ten 🤯.

29/08/2025

33:27 and 🥈but not the race I wanted. A few thoughts and snaps from Battersea CTS 10k:

First race for a month, and while not a goal race, I expected much closer to my PB (32:45). I ended up just one second behind first place after a decent finish, but I'd give it a 3/10 overall.

Prep was good but an evening 10k really is so tough on the body after a 5am start and full day on ICU. The body felt ++ inflamed when I tried to sleep.

Debut for the much hyped new Pumas. Really wanted to feel the love, but certainly yet to be convinced.

Massive PB for one of my long term clients helped soften the disappointment. He's having one of those years 👊.

And on the jog back to the tube, a little reminder of how lovely London is in summer (especially August when it's empty).

26/07/2025

New parkrun PB 🥳 16:03

First time doing and it didn't disappoint as a PB target course. Busy, yep, but less of an issue than expected, and lots of fast runners to keep me humble (see pic 2...16:03 only gets you 10th place and a barcode bin already half full).

The old PB (16:20) was in need of a refresh, and I've been waiting over 2 years for a free Saturday on a fast course, so pretty happy to tick that off ✅.

Being honest, I wanted more today and thought sub 16 was on. Found a great group to draft for first half, but left on my own second half which was tougher and cost me.

PB is a PB though and I'll take it gladly. And I really do prefer morning races ❤️.

20/07/2025

41 🧁🥳

Roll on another year of the juggle! Trying to be a half decent dad / husband / dietitian / coach...and of course, runner.

Got some lofty running (and professional) goals for the year ahead, and I'll throw everything at it while some lifetime PBs are still just about possible.

Equally though, with age comes the realisation that health > everything else, so I'll settle for that too.

#41 🎉🎂🎁🎈

13/06/2025

It's not often you check the official race results and discover:

A) Time upgraded by 1 sec, and
B) Really good race photo!

16:05 becomes my second fastest official 5K time, and fastest for nearly two years. Happy Friday 😁.

̇day

11/06/2025

5k season opener last night: 16:06 😁

Would have bitten your hand off for that! Awaiting official time but I think that already equals last year's best at the first attempt, and my equal second fastest 5k time ever.

There's always an element of dread for evening 5ks (I'm a morning person and inevitably felt sluggish by 7pm, after a 5am start and 12h working day), but I decided to accept and embrace the unique 5k demons yesterday. Easier said than done, but a good start and hopefully setting the tone for summer.

Might be eyeing up sub 16 again soon, and I didn't expect to be saying that, as I turn 41 next month. There's still a little gas in these ageing legs 👴.

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