June was an odd month. It wasn’t especially wet, but the weather was dominated by low pressure, so it was often windy. Most days were overcast, and it never really felt like summer. There were a few hot spells here and there, but they came with the same relentless wind. Like today—I was very cold outside this morning, and as soon as the clouds covered the sun, I felt a chill. By noon, it was very sunny and relatively hot, but that wind never let up.
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| Pink and red petals scattered across green grass on a windy day. |
I’m technically 16 miles (about 26 kilometres) from the coast, but a few years back, I made a conscious decision to treat the garden like it’s a coastal scheme. I don’t have the harsh saltiness of the real coast, but I’ve got the wind, and my plants are always getting battered. Sometimes I wish I could just migrate to central France. I imagine the peaceful, calm, endless summer days, where a gust of wind startles you—whereas here in southern south Ireland, it is always windy.
June looked like autumn, with petals being blown about onto the grass.
A video showing Sambucus branches blowing wildly in the wind on what was supposedly the nicest day of summer.
Dahlia Breeding Update
The dahlias I’ve grown from seed are all in various stages of growth. Some are looking very good—that is, they have very interesting flowers. Some are a bit boring. And a couple look very promising, but I’ll have to wait and see what they’ll look like once they flower properly.
Verrone’s Merlot
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| A vibrant red star-shaped flower with a golden centre. |
This dahlia is particularly interesting. It definitely came from seed I took from Verrone’s Obsidian, but the differences are striking. It has kept the star dahlia form, yet it’s almost a double. The eye stays open, which the pollinators absolutely love.
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| Close-up of a flower bud opening beside a mature bloom. |
It also has that peculiar colour cameras never capture properly. In the photos, it appears crimson. But if you look at the newly opening flower, that’s closer to the real shade—a deep purplish-red, richer than the camera manages to show. Dahlia ‘Tam Tam’ does the same trick, appearing wine red in pictures. Maybe this one inherited a touch of both Verrone and Tam Tam.
Mrs. Popple
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| A vibrant fuchsia-pink dahlia bloom on a bushy plant. |
I’m naming this dahlia ‘Mrs. Popple’, as it has that classic fuchsia-like colour. Two of the plants have nearly identical flowers. One is the first I planted—it’s bushier and seems a bit more vigorous. The second is the first flower that opened, and possibly the start of a new variety worth keeping.
One curious trait: the first flower to open seems to attract aphids and whiteflies just before the petals start to open from the bud. I’ve used a painting brush to remove the little buggers by hand. It’s tedious, but at least it works.
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| A close-up of a similar flower, the first one that opened on this seedling. |
This is a nice type, and I’ll definitely keep it for the future.
Verrone’s Eclipse
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| A dark, almost black star-shaped dahlia bloom with slender petals and a bright golden centre. |
This plant is really interesting. It seems vigorous, with strong growth compared to the others. The first flower that opened from it almost surpasses ‘Verrone’s Obsidian’. The petals are so narrow and open that it looks very dainty, but it’s still quite a large flower overall.
I’m calling it ‘Verrone’s Eclipse’, for obvious reasons.
In container Star dahlia
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| A deep red star-shaped dahlia flower with a bright yellow centre. |
This one isn’t very interesting. It’s similar to the parent, but the flower isn’t as good as the original. I have two plants in containers with this same profile, and honestly, they’ll probably end up in the compost. Sometimes it’s clear early on which seedlings won’t make the cut.
Vicar of Dover
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| A pale cream flower with hints of pink and red near the centre, set against classic Bishop dark foliage. |
There are several plants with the classic Bishop dark foliage, and this is the first one to flower. It’s nothing particularly special, but I’m calling it ‘Vicar of Dover’. The form is slightly double, though the petals don’t seem very symmetrical.
Autumn’s Blush
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| A bright pink dahlia flower with a uniform colour and a visiting hoverfly at the centre. |
There is another plant that has just opened. It’s very similar to Mrs. Popple, but the colour is uniform, whereas Mrs. Popple is variegated. This has some promise. I like the uniform colour on this one—it’s a pinky tone that stands out nicely. I’m giving it the title of ‘Autumn’s Blush’, imagining the slight discolouration of the cheeks. I’m thinking it comes from ‘Verrone’s Obsidian’, but it’s just as likely a hybrid of Dahlia ‘Fancy Pants’.
There is one very interesting plant. It has foliage that is green, and its first flower was an amazing yellow-orange. Unfortunately, the flower came out malformed. Hopefully, it was just a pest that caused that, because the colour was very interesting. I snipped off the flower and tossed it into the compost. I’ll just have to wait and hope the next flowers are not disfigured, as the colour looks fantastic.
Aphids and Whiteflies
I bloody hate aphids, but I really detest whiteflies.
Aphids are tiny, soft-bodied insects that cluster on new growth and suck out the sap. They come in all sorts of colours—green, gray, black—and leave behind sticky residue called honeydew. Whiteflies are even worse. They look like little white moths when disturbed, fluttering up in a cloud. They also feed by sucking sap and can spread viruses between plants.
Now I don’t mind the aphids too much, to be fair. They’re mostly a nuisance. The gray buggers cover my sambucus shrubs early in the season, but I just let them be. A whole host of predators feed off them, and the plant is fine a month later. But when I see them on my dahlias, it pisses me off. I suppose I see my dahlias like children, and I have to remove the buggers by hand.
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| A paintbrush being used to remove aphids from a closed dahlia flower. |
Whiteflies are a real nuisance though. You can wash them away, but they fly back the moment you turn your back. I brush the aphids off and that’s usually it, but whiteflies are tougher to deal with.
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| Whiteflies clustered along a dried rose stem with webbing. |
Both of these little buggers killed the Rose ‘William Morris’ I tried to transplant into a container. I didn’t notice them all over the leaves until it was too late. Now the plant is completely defoliated. I’m sure it’s dead.
What I’m Eating and Why: A Mediterranean Shift
Lately, I’ve been leaning into a more Mediterranean-inspired approach to eating—less out of trend-chasing, more because it just feels good. My meals have become simpler, nutrient-dense, and full of foods with clear, evidence-backed benefits.
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| A rustic table setting with smoked mackerel, leafy greens, bread, olive oil, and a smoothie, painted in a warm, classic style. |
I’ve started including more oily fish like smoked mackerel (“gerookte mackerel,” as I learned—it’s just mackerel smoked, not some exotic subspecies). Mackerel is one of the richest sources of omega-3 fatty acids, which are linked to heart health, brain function, and reduced inflammation. I’m also planning to rotate in sardines and anchovies—smaller fish that pack a serious nutritional punch without the higher mercury levels found in bigger species.
Alongside fish, I’m eating plenty of leafy greens—spinach, rocket, chard—and colourful vegetables like beetroot. They’re rich in vitamins (A, K, C), minerals, and antioxidants that support everything from circulation to digestion. To complement this, I’ve started experimenting with whole grains like couscous (spicy varieties are a favourite) and plan to branch into bulgur, farro, and quinoa.
One of the most significant changes has been embracing high-phenolic extra virgin olive oil as my main fat source. I drizzle it over salads, stir it into oats (strange but delicious), and use it to finish cooked vegetables. EVOO is the cornerstone of the Mediterranean diet, offering anti-inflammatory benefits and helping absorb fat-soluble nutrients.
Fermented foods have made an occasional appearance—like kimchi and non-pasteurized sauerkraut—though I’m learning to balance their bold flavours. And I’m adding whey protein blended with coconut milk into my routine, especially post-hike or as a quick breakfast, to keep my protein intake up.
In essence, this way of eating feels grounded and sustainable. It emphasizes:
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Simple, minimally processed foods
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Plenty of vegetables and legumes
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Healthy fats over refined oils
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Seafood as a primary protein
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Occasional fermented foods for gut health
Breakfast
Every morning I have a bowl of granola with dried fruit. Then I layer it with ground flaxseed, add walnuts, and slice in one banana. Sometimes I add a handful of blueberries if I can remember to defrost them the night before.
This breakfast is packed with nutrients and beneficial compounds. The granola and dried fruit provide complex carbohydrates and natural sweetness, while flaxseed is rich in alpha-linolenic acid (a plant-based omega-3), fibre, and lignans that support heart health and hormone balance. Walnuts add more omega-3 fats, magnesium, and polyphenols known to protect against inflammation. Bananas bring potassium and vitamin B6, supporting nerve function and energy metabolism. Blueberries are particularly high in anthocyanins and flavonoids—polyphenols linked to improved circulation, cognitive health, and reduced oxidative stress.
Every morning I also make myself a mocha coffee—well, it’s my version. I add 100% cacao. I’ve become addicted to it—it’s so tasty I have it every morning, sipping on it for about an hour.
100% cacao is rich in flavanols, especially epicatechin and catechin, which help support vascular health by improving blood flow and reducing inflammation. It also provides magnesium, iron, and antioxidants that contribute to better mood, focus, and overall cardiovascular resilience. Unlike sweetened cocoa powders, pure cacao offers these benefits without added sugar.
Training and Recovery Routine
Each day before training, I take a carefully balanced stack: vitamin C and zinc for immune support and to enhance collagen formation, collagen peptides to nourish joints and connective tissues, and creatine monohydrate to boost muscle energy and performance. Combined with plenty of mineral water, this routine supports recovery, resilience, and overall vitality—particularly valuable before slow jogging and sprint intervals. Taken about 45 minutes pre-workout, it helps prime my body for sustained effort while promoting long-term joint and tendon health.
I’m watching a lot of doctors and experts on exercise and nutrition on YouTube. I’m becoming more and more bombarded with videos talking about losing “belly fat.” I’ve never had a paunch, but the subliminal nature of these adverts and videos has made me want to fit in and lose belly fat anyway. I feel like I’m being left out—one of those needs from Maslow’s hierarchy: Belonging. So I’ve started working a little more on my abs. This doesn’t actually make you lose belly fat, but the constant messaging has somehow influenced me.
Kettlebell Exercises for Stability and Strength
Due to my chronic shoulder injury, I’m forced to exercise around it. I want to make slow jogging and sprinting my main exercise routine. But I’m also working on stability exercises with kettlebells. Here are the main kettlebell exercises I do.
Russian Twists
This exercise I do after some dynamic stretching of the core. I do a set starting with a 5 kg kettlebell, then in the next set, I move up to 12 kg.
Russian Twists primarily target the oblique muscles along the sides of your abdomen. They build rotational strength and stability, which is essential for keeping your torso steady while jogging and sprinting. A strong, stable core helps transfer power efficiently from your legs through your upper body, improving running form and reducing the risk of injury. The progression from a lighter kettlebell to a heavier one also challenges your balance and grip, further reinforcing trunk stability and control.
Suitcase Carry with Knee Raises
At first I just couldn’t understand how this has an effect on me, but I eventually realized it was a Farmer’s Carry mixed with the knees up, targeting the core. I start with 12 kg, then move to 20 kg, alternating the hand that holds the weight.
This exercise builds lateral core stability and grip strength while also improving balance. The suitcase carry challenges the obliques and deep stabilizing muscles to keep your torso upright as you walk. Adding knee raises forces your hip flexors and lower abdominals to engage, simulating the demands of running—where you’re constantly driving your knee upward while stabilizing your trunk. Alternating hands balances the load on both sides of your body, helping correct any asymmetries and improving coordination important for jogging and sprinting.
Around the World
I really like this exercise with the kettlebells. I start with 12 kg, then move to 20 kg, alternating from clockwise to anticlockwise.
Around the World challenges your entire core and shoulder girdle as you pass the kettlebell around your waist. The constant shifting of weight forces your deep stabilizing muscles—especially the obliques and transverse abdominis—to stay engaged so you don’t twist or lose balance. Alternating directions ensures you build symmetrical control and prevent overuse on one side. This movement also improves coordination and proprioception (your sense of where your body is in space), both of which carry over to running posture and efficient arm swing when you jog or sprint.
Suitcase Carry with Twisting Knees Up
This differs from the other exercise by bringing the knee up, then twisting your left leg past the right leg, like walking sideways. After about 3–4 steps, I alternate the exercise with the other hand holding the weight and the opposite leg raising and twisting.
This variation adds a rotational challenge to the traditional suitcase carry, making it especially effective for training the obliques and hip stabilizers. The twisting knee drive mimics the rotational demands of sprinting and directional changes, improving your ability to control torque through your midsection. It also engages the glutes and deep core muscles responsible for stabilizing your pelvis. Alternating sides ensures balanced strength, which helps prevent overcompensation and keeps your gait efficient during jogging or sprinting.
Step Ups
This is great for targeting the glutes. I do this exercise on a bench, which allows me to explode upwards. I perform it with or without weights.
Step Ups build powerful hip and glute strength, which are crucial for propelling you forward when jogging or sprinting. The movement closely mimics the driving phase of running, where you push off and lift your body weight onto the next stride. Using a bench adds range of motion and forces more engagement from your posterior chain, especially when you focus on an explosive upward push. Performing them without weights helps refine balance and technique, while adding kettlebells increases resistance to develop strength and power.
Single Leg Romanian Deadlift
I really like this exercise. I start with 5 kg, concentrating on technique, then move up to 12 kg, and finally to 20 kg. Once I’m in the 20 kg set, I start to lose discipline, which is why I begin with 5 kg, trying to condition myself so I don’t make mistakes. This is challenging when going to the heavier weights.
Single Leg Romanian Deadlifts are excellent for building posterior chain strength—especially the hamstrings and glutes—while also demanding balance and core stability. This movement strengthens the stabilizing muscles around your ankles, knees, and hips, which helps protect against injuries common in running. The single-leg stance closely mimics the load transfer of jogging and sprinting, training your body to stay aligned as you shift weight from one foot to the other. Starting light allows you to focus on perfect form and proper hip hinging before adding heavier resistance, which is essential because technique tends to degrade under load.
Reverse Lunge
I start with 5 kg to focus on technique, then move to 12 kg. I’m slowly working toward 20 kg, which is difficult, so I do about six each side with the heavier weight.
Reverse Lunges are great for developing unilateral leg strength, balance, and control. Unlike forward lunges, stepping backward places less strain on the knees while still activating the quads, hamstrings, and glutes. This pattern trains the hip and ankle stabilizers essential for running and sprinting, especially when you’re changing pace or direction. Starting lighter allows you to perfect your movement mechanics and build confidence before progressing to heavier loads. The lower rep range with 20 kg ensures you maintain proper form under fatigue.
Squat
Same routine here—working on discipline and technique. I start with 5 kg with sole focus on technique. Then I progress to 12 kg, until the demanding 20 kg. Technique is everything, also breathing.
Squats are a foundational movement for building lower body strength, particularly in the glutes, quads, and hamstrings. They also engage your core and back to stabilize the spine. For jogging and sprinting, strong and well-controlled squats help develop the power you need to drive off the ground and maintain efficient running form. Focusing on technique at lighter weights builds the movement pattern safely and conditions your body to handle heavier loads later. As you progress to 20 kg, maintaining good form and controlled breathing is essential to prevent collapse through the spine or hips.
Kettlebell Swings
I love this exercise, but everything is about technique with this one. You must remember that you’re pushing with your hips and glutes, not your hands. I work on technique moving through the weights until I use the 20 kg kettlebell.
Kettlebell Swings are powerful for developing explosive hip drive, posterior chain strength, and cardiovascular conditioning. The movement trains you to hinge properly at the hips while keeping your spine neutral—skills that directly translate to stronger running mechanics and better posture. Focusing on the hip and glute thrust ensures you’re generating force from your largest muscle groups instead of relying on your arms. Progressing gradually through the weights allows you to refine timing and control before handling the 20 kg load.
Deadlifts
I also sometimes do deadlifts with the 20 kg kettlebell. Not always though, because the weight is not heavy enough to really get the effects, so it’s an aerobic deadlift routine.
Deadlifts build strength through the entire posterior chain—the hamstrings, glutes, lower back, and upper back—all critical muscles for running power and stability. Using a lighter kettlebell turns the movement into more of a conditioning exercise, keeping your heart rate up while reinforcing proper hip hinging and posture. Even without heavy loading, performing controlled repetitions improves muscular endurance and reinforces the pattern of driving through the hips.
Farmers Carry
I use 20 kg and 12 kg kettlebells, alternating arms, and do multiple sets. I carry the weight for about 2 minutes per set, switching arms, for 2–3 sets.
Farmers Carries are a simple but highly effective exercise for building total-body strength and core stability. Holding a heavy kettlebell challenges your grip, shoulders, and traps while forcing your obliques and deep core muscles to keep your torso upright. The extended time under tension builds endurance and reinforces proper alignment—key for maintaining good posture when running. Alternating arms balances the load across both sides of your body.
HIIT
I do all these exercises routinely, but then sometimes I combine a subset of them for HIIT. I also include a dance routine for 5–7 minutes that is actually a bunch of exercises that blows my heart out of my chest—the aim being exactly that. The dancing has moves like base rotations and other explosive patterns, just like a sprint.
HIIT—High-Intensity Interval Training—combines short bursts of very hard effort with brief recovery periods. This approach has been shown to improve cardiovascular fitness, boost VO₂ max, increase metabolic efficiency, and train your body to clear lactate faster. By using kettlebell exercises in a HIIT format, you get both strength and aerobic benefits in a compressed timeframe. The dance routine adds an element of agility and coordination while elevating your heart rate to near-maximal levels, mimicking the demands of sprinting. These explosive movements build fast-twitch muscle fibres, improve reaction time, and enhance your ability to sustain powerful efforts.
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