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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This week we speak to none other than the SBF obstacle course and ultrarunning legend Sandie Pow.

Sandie is not your average ultrarunner - as she doesn't 'just run'.

We talked about her love for obstacle course racing and how that works when running an ultramarathon along with:

• Focusing on doing what you enjoy
• Trying to listen to what your body is telling you
• Being an overall athlete (though Sandie reluctantly calls herself one)
• How she worked in her training with family responsibilities

If you want to up your running game and take the guesswork out of your training then why not hire a coach (like me)? I have arranged a special discount for podcast listeners. All you need to do is put WCUpodcast in at the payment stage. Don't worry, we'll set up a call before you have to pay to go over what you specifically need. Here's the link to the coaching page: https://teamrunrun.com/coach/david-taylor-irvine-scotland-running-coach/

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