Monday’s with Jessica – Coach Ray

Monday’s with Jessica [Ep 80]: New for 2025

There are currently 7 days until my life begins its journey of change. Even so these last 7 days are filled with everything plus more. But with…

Monday’s with Jessica [Ep 79]: Volleyball in Australia

One week into 2025 and another year to work towards my large goals with a lot of new changes, at the end of 2024 I was lucky enough to get to opportunity to compete in a volleyball tournament on the Gold Coast of Australia, held immediately after my Nationals in Timaru.

Monday’s with Jessica [Ep 78]: Road Race Success

Where do I even begin with this race, finishing off my running as a secondary school student, this was the bang I needed, following my PB two days prior on the track I had recovered, refueled, rested and focused onto this event being the one I have competed in for the many years prior with the hopes to continue improving in the years like this one.

Monday’s with Jessica [Ep 77]: 3,000m Track Race

The 3,000m track race was my first of the two events I competed in at the New Zealand Secondary Schools Athletics and Road Race Championships this year in Timaru. We travelled down on the Thursday morning to allow lots of time to get used to the environment and settle into where I will be staying for the week. I got the chance to get a shake out run in and a few warm up laps on the track to shake the nerves.

Monday’s with Jessica [Ep 76]: Lead Up To National Secondary School Athletic Champs

This past weekend has been a dream come true and a milestone to prove that all the hard work I’ve been putting in for the past 10 months especially. Everyday with not one training missed, in the rain, wind, heat, freezing temperatures, early rises and double training days to fit it all in. Every single sacrifice is showing to be worth it.

Monday’s with Jessica [Ep 75]: Illness

This week was a hurdle of a week, being the week before my nationals race I woke up Monday morning feeling more sick than I have in years. Somehow I pushed through working all morning but as soon as I got home I was bound to my bed and unable to walk without falling dizzy and nauseous. Even when I thought I was feeling slightly better I vomited four times for the first time in years securing the fact I wasn’t just feeling sick but had caught some sort of virus or food poisoning.

Monday’s with Jessica [Ep 74]: Life Milestones

This week was a week of milestones for me, as well as it being the first full week at full swing towards my races in Timaru now less than 3 weeks away, I also hit some personal goals outside of my running. On Wednesday I had my final school exam. This means I will never have to sit another school exam or study for one in better terms. As well as that, I finished off my final extra internal assessment achieving my excellence endorsement and being the first of my year group and maybe the only to do so.

Monday’s with Jessica [Ep 73]: Recovery Week

It’s already been a week since race day and what a race I have been getting to reflect on! Receiving the race photos earlier this week let me recapture the moments of the race I would have forgotten about, and put an image to remember them too.

Monday’s with Jessica [Ep 72]: Auckland Half Marathon

My race recap- the day finally came, the Auckland Half Marathon just like that is finished. The training up to this event has been eye opening in just what I love and want to achieve, but also what I can achieve, being so much more than I ever thought. I stayed with my Mum at the same place as last year when I competed in the 11km, but this year by the 11km point i was already at a faster pace than a year ago.

Monday’s with Jessica [Ep 71]: Nearly Race Week

We have entered race week. The feeling is strange not having a full week of training planned out, tapering will always feel abnormal and ends with being full of energy with it not all being used throughout intervals and long Level II runs. But this is the week I have been leading up too, putting all my effort towards and the motivation to push myself everyday.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.