On this episode of the Running 44@60 podcast I'm talking to Fergy - who is now the Event Director of Arc of Attrition by UTMB - about the Arc of Attrition, how it started and how it’s going to look as part of the UTMB World Series.

There has been a tremendous amount of chatter on social media since the announcement that UTMB is taking over the ARC and Ferg explains some of the differences but also reassures those who don’t like change that much of what runners have become used to over the last few years will continue, including the involvement of the Arc Angels.

Whilst we cover off some of the changes we don’t get bogged down in the detail because all the various rules and regulations are available on the website: https://arcofattrition.utmb.world

Fundamentally some of the changes include no deferrals, no waiting list and no support crew for the 50 race

But there will be more aid stations, there will be potentially staggered starts with two waves for each race and there is a new 25 event starting in St Ives

It is amazing to think that here in Cornwall we will be hosting one of Europe’s most iconic winter trail running events and with the addition of the new 25 mile event there will be more runners taking part than ever before, certainly more than the 53 hardy souls who shared the dream back in 2015 when they took part in the first ARC 100.

If you are planning or have done something interesting in the ultra or marathon running world, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

This is episode 146 of the Running 44@60 podcast. You can access and download the previous 145 episodes via your usual podcast app or on the Running 44@60 podcast page.

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60. Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025.

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

On this episode of the Running 44@60 podcast I'm talking to Mark Roby about how he went from struggling to walk because of a back injury to a sub 3 hour marathon in less than 3 years.

Mark ran his first London Marathon when he was 23 years old back in 1999 in a time of 4:18

He didn't really run then until he discovered parkrun in 2017 but his running was scuppered in 2021 with a significant back problem which he gradually recovered from and in 2022 he joined a running club for the first time and did his first race in July that year.

That was the start of a journey that less than two years later took him across the line at Brighton in 2:55:51, a time which in 2021 would have felt completely impossible.

So how did he make such a massive improvement at the age of 48?

Mark shares in the podcast episode the way he changed his diet, the way he stuck to a training plan which included regular course sessions some built around yoga and how he used parkrun to measure his speedwork progress.

He also talks how we did a lot of easy 45 to 60 minute runs, essentially because they were not too difficult to fit into his daily working schedule.

Mark also talks about Man Down Cornwall and how they helped him when he wasn't able to run.

Mark offers two tips two be would be Marathon runners:

1. Commit properly to a plan and avoid the temptation to skip some sessions
2. Work at different paces during your training

If you are planning or have done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

This is episode 145 of the Running 44@60 podcast. You can access and download the previous 144 episodes via your usual podcast app or on the Running 44@60 podcast page.

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60. Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025.

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

Landmark Birthday Run Challenges for St Petrocs with Rachel Thomson

On this episode of the Running 44@60 podcast I'm talking to Rachel Thomson about four running challenges she has set herself to celebrate a landmark birthday and raise money for St Petrocs, the homeless charity based in Cornwall.

You can support Rachel through her Local Giving page.

The four challenges Rachel is undertaking:

April 21st - London Marathon - Rachel will be wearing a bright yellow St Petrocs top and if you want track her its bib number 31523

June 14th - Scilly 60% - 38 km over four of the Isles of Scilly: St Martins, Tresco, Bryher, St Agnes - if you miss the cut off on any stage you literally miss the boat to the next stage.

Aug 2nd 7pm start - The BOYD (Bring Out Your Dead) - 24 hours of running a 5 mile loop which includes 500 steps. If you stop at any point for more than 10 minutes you're out! Only 9 runners completed in 2023.

Sept 14th - The Woods - 12 hours of a 4 mile loop in Tehidy Woods. Also available in 3,6 and 9 hour options.

If you are planning or have done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

This is episode 144 of the Running 44@60 podcast. You can access and download the previous 143 episodes via your usual podcast app or on the Running 44@60 podcast page.

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60. Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025.

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West