This week we talk to Basil Heaney, an accomplished ultrarunner who co-founded the charity Into Ultra.

Basil was a latecomer to ultrarunning but has slowly crawled his way up to being a mid/back-pack runner finishing many gnarly multi-day races in the UK and Alps but also with an impressive collection of DNFs too. No GB vest or FKT but has small corner in the record books of being only person (foolish enough) to complete the Spine and Arc of Attrition back-to-back.

In this episode, we talk about:

• How basil came into the sport
• How he selects the races that he wants to do (hint, if it is tougher, or longer then it's a yes)
• The difference between the distances and what makes 200+ mile races special, in a
• Why the charity Into Ultra was formed and what it's mission
• How you and others can get involved (and probably should)
• The impact that Into Ultra has had on people

Please check out the website at www.intoultra.org.uk to find out all about them and also @intoultra on Instagram or email at info@intoultra.org.uk While you are there you could also check out the very cool Kit Squad that we talk about here: https://kitsquad.co.uk/

As always, if you are looking for coaching, please get in touch here: https://teamrunrun.com/coach/david-taylor-irvine-scotland-running-coach/ and we can talk over how I can help you. You also get a 20% discount on the coaching if you mention the podcast and put WCUltra in at the payment stage. Bargain :)

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Flying solo this week and I thought I would take the opportunity to talk about a couple of areas that I've heard people talking about

Ultrarunning is as much a mental game as it is physical so I cover mindset so I look at:

• A working definition of mindset
• How you create evidence of the person you are
• How you maintain focused attention on your behaviours
• How mindset is important for resilience in ultras

It's also the time of the season when many people have done a couple of races one of which might have been their longer 'A' race.

What happens then?

Yup, it's time to recover so I cover some of the basics in terms of:

• Recovery during training blocks
• Recovery after big races, especially ones that are harder than you've done before
• The role of the nervous system and Heart Rate Variation (HRV)
• Using metrics on your fitness trackers
• Some (very important) basics on recovery
• Ice baths

If you are wanting to find out how I can help you then get in touch here: https://teamrunrun.com/coach/david-taylor-irvine-scotland-running-coach/

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We go international again this week. Julie Urbanski, an American and co founder of team RunRun, joins us this week from Portugal.

In this episode we talk about:

• How running became Julie's sport of choice
• Her through hiking background across some truly epic trails in America (we're talking thousands of miles here)
• How she manages the balance of work, running and parenthood while travelling
• Her recent run at the OCC - one of the UTMB series events
• Team RunRun, what it is and its mission to bring together coaches and athletes

We talk about what Team RunRun is in this episode and how I have become involved as a coach. If you want to see how I might be able to help you with your running goals then get in touch here: https://teamrunrun.com/coach/david-taylor-irvine-scotland-running-coach/

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