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Frankie Ralph

@thefrankieralph

277

posts

2.5K

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ultramarathon runner
running coach // dm for availability
work @outandbackstore

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My name is Frankie Ralph, which I’m sure those of you who follow me already know!!I started running around 7 years ago, mainly for my mental health but also to get fit and lose a bit of weight.In January 2024, I started taking it seriously. I ran my first ultra in October of that year and from then on, I was hooked.Since then, I have ran 7 more ultras, ranging from 50k to 250 miles, and finished on the podium 4 times, 2 of which I won, whilst also competing at 10k through to marathon distance.I made the decision earlier this year that I was going to begin coaching once I completed Cocodona250. Now the time has come that I’m ready to start taking on clients. I’ve gained a wealth of experience over the years to help others achieve their goals, no matter how big or small they are.I’ve discovered a lot of things that work and made a lot of mistakes, so you don’t have to!To find out more, feel free to DM me or enquire via the email in my bio. by @thefrankieralph

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a month ago

Speyside Way 100k Ultra - 1st place overall and a new course record set of 9:07:07 for 107km 🥇 Super buzzing with my first time at the top of the podium for my 4th Ultra distance race. Was a glorious day for it and everything went as well as it could, aside from hardly sleeping a wink the night before! I led from the start however having @watchwells hot on my heels on the middle section really made me push beyond what I thought I was capable of 🤝🏼 (always good to get a 50k pb on the second half of a 100k+ race). Big love to my guys @durkacz and @hamishgillies for an impeccable job of crewing me and making sure I was feeling good and running well at all times, and thanks to @moraywayultras for putting on a great race with a beautiful route 🙏🏼 by @thefrankieralph

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a year ago

Aberdeen half mara - my @outandbackstore race vest debut!!! Wanted sub 1:20, ran 1:18:44. Given the fact I did my first speed session of the year 2 weeks ago, I’m pretty buzzing with that. Redlined it the whole race but managed to hang on and even push it a bit harder the last few km. So buzzing to have something like this in Aberdeen again… also how fucking ideal is it to sleep in your own bed the night before a race?!Shout out to the unbelievable O&B X @thegreenrunclub cheer zone and @byvndy for the unreal shots 🫂💚 by @thefrankieralph

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6 days ago

@marathondumontblanc with @newbalancerunning - @david.g.taylor and I took on the Duo Etoile race on Saturday night. We managed to climb from the absolute back of the race pen (500 teams) to 35th place… before the race was cancelled due to a lightning storm. Still unreal to experience some of the trails Chamonix has to offer. Would love to return again soon!!! Thanks to @outandbackstore & New Balance for the trip 💯 by @thefrankieralph

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23 days ago

@interval_running_ Solstice on the Segment.🥇 How many times can you run from interval to the top of Arthur’s seat between 4:26am and 10:03pm? Well apparently, 19 times. The record was 18 reps. After 5 reps/28km I was done. Couldn’t find the dawg in me. Shite sleep and general fatigue plagued me. Sat down for an hour with an almond croissy + americano. Tagged along with @graceangusxx for another few laps and before I knew it the sun was setting. 107km/4768m^. Thanks to Interval for a class day and event,I will most definitely be back 🌅 I have spaces available for coaching. Maybe you could run up Arthur’s Seat 20 times??? by @thefrankieralph

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a month ago

Cairngorm Ultra Trail 🥇- Didn’t really satisfy my race thirst at Cocodona (due to all the walking), so was keen to get back in the saddle asap!!! Struggled a bit in the early miles but managed to get my head in the game around half way. Managed to plough my way through the bog in reasonable time and by the time I was out the mud it was full steam ahead. Was in 3rd place until 47k and eventually took the lead at 50k. Finished the race 1st, 6 minutes ahead of 2nd place. Coulda got the course record too had I not ran an extra 1.1km to the finish 🫡 Buzzing with today’s result and pleased with how I executed the race. LFG by @thefrankieralph

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a month ago

Global Running Day - third consecutive year this day has had its own dedicated post. Running continues to change my life in ways I nor I’m sure those who know me would have guessed. I’ve done some pretty fuckin cool shit these past few years - I’ve also met some pretty wonderful people, some of whom I consider my best mates. Excited to see what the coming days/weeks/months/years hold. 📸 @cocodona250 through the lense of @liamurquhart_ 🫂 by @thefrankieralph

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2 months ago

I usually don’t worry too much about how difficult these things could actually be. Worryings not going to make them easier right?? The first 100 odd miles were mostly plain sailing - then the feet began to hurt. Callouses that had never been an issue before suddenly became a very big issue, my feet got so swollen even my 0.5 size up Salomons no longer fitted, I had numerous blisters burst and toes taped up multiple times, my sister went to @runflagstaff to buy me a new pair of @mounttocoast H1 (a comfortable and much wider fitting shoe). That kept the blisters at bay - there was no reversing the pain in the soles of my feet. There was a lot of walking in the second half of the race - the impact of running on my feet was unlike anything I’ve ever had to deal with - for at least the last 110 miles. But there was also good points!!! My legs felt good pretty much the whole week - picked up no niggles and somehow probably feel better now than I did before the race??? My fuelling went to plan - I consumed only @precisionfandh 90g gels, taking a 3rd of the gel every 20 minutes for all 78 hours of moving time. I make that out to be the equivalent of taking 234 30g PH gels - no stomach issues whatsoever. Ultimately the fact I still managed to finish the race, despite dealing with a world of shit from the ankles down, is something I feel incredibly grateful for. Quitting was never an option but when you’re moving at 3km/h with 70 miles to go, “can I actually do this” starts to creep in. Shout out to my crew, who at all times, gave me the support, love and guidance I needed to get me across that finish line. I know it was neither easy nor enjoyable death marching through the night with my slow miserable ass but you did it without complaint. Love you boys x @thomaslindie @liamurquhart_ @jaydenlarkins_ @jamiep_ultrarunner_ @samhibbard Special mention to Thomas Lindie and @outandbackstore for immortalising our trip on photo and video 🫂❤️It wasn’t the race I wanted but maybe it was the race I needed. There’s so many things I’d do differently and still so much I need to prove at the 200+ mile distance. Cocodona 2027? We’ll see😜 by @thefrankieralph

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2 months ago

104 hours. 47 minutes. 253 miles across Arizona.What started as a race plan quickly became something else.Early foot issues changed everything for Frankie. The pace slowed. Exhaustion crept in. And somewhere out there between the desert, the trails, the climbs, the aid stations and the long silences of night, the race stopped being about time.Crewed by friends. Paced through the dark. Held together one section at a time.This film documents the full journey starting with packet pickup in at Deep Canyon Ranch to the finish line in Flagstaff. The highs, the lows, the problem-solving, the doubt and the stubborn decision to keep moving forward.Cocodona 250: A Once In A Lifetime Endurance Story.Although now… we’re not so sure it’s just once in a lifetime.Full film live now.-Supported by @precisionfandh - we estimate Frankie consumed around 78 PF90 [234 PF30 equivalent] over the course of the race, approx 7020g of carbs in gel form.@cocodona250 #outandbackstore #cocodona250 by @thefrankieralph

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2 months ago

Some words from Frankie following his @cocodona250 finish!Be sure to head to our stories and ask Frankie some questions about his experience in Arizona over the last week.#outandbackstore #cocodona250 by @thefrankieralph

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2 months ago

Frankie Ralph, a Cocodona 250 finisher. by @thefrankieralph

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3 months ago

It’s feels surreal, but tomorrow I am running the Cocodona 250. 253 miles through the desert and mountains from Black Canyon City to Flagstaff, Arizona. Training for this has consumed much of my life for the past year and I’m so ready to find out what I’m made of. Shout out to all those I shared miles with, my friends and family for the constant love and support and to my bosses @thomaslindie and @david.g.taylor at @outandbackstore for giving me the month off work.😜The race kicks off at 5am (1pm UK time), updates will be available through the @outandbackstore Instagram and via live tracking on the link in my bio. No half measures, LETS GOOO! by @thefrankieralph

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3 months ago