Mile 27 Podcast

Mastering the Art of Ultra-Running: Key Training Sessions for Success

In this insightful episode, hosts Andy and Cathy dive deep into the world of ultra-running, exploring the intricacies of key quality training sessions. Drawing from personal experiences and extensive reading, they demystify the often confusing terminologies and methodologies surrounding ultra-trail running training.

The discussion begins with the concept of Fartlek, a playful and flexible speed training method that allows runners to experiment with different paces. Andy emphasizes the importance of understanding Fartlek as a non-prescriptive session, designed to ease athletes back into speed work while having fun.

Next, they explore Threshold sessions, which are crucial for improving an athlete's endurance and speed. By breaking down the fastest pace a runner can sustain for 30 to 60 minutes into manageable intervals, Andy explains how these sessions can enhance an ultra-runner's overall performance.

Tempo sessions are then introduced as a versatile tool for building endurance and preparing for longer races. These sessions, which are slightly less intense than threshold workouts, help runners practice pacing and fuel management, making them ideal for both beginners and advanced athletes.

As the conversation progresses, the focus shifts to Speed sessions, which push athletes above their threshold pace. Andy and Cathy highlight the benefits of these sessions in improving running economy, efficiency, and injury resistance, while also acknowledging the potential risks for less experienced runners.

Finally, the episode delves into VO2max sessions, examining their role in enhancing an athlete's maximum oxygen uptake and overall performance. While acknowledging the genetic factors that influence VO2max, the hosts provide guidance on who should incorporate these sessions into their training and when.

Throughout the episode, Andy and Cathy provide practical examples, tips, and insights to help ultra-runners of all levels optimize their training and achieve their race goals. Whether you're a seasoned athlete or new to the world of ultra-trail running, this episode offers valuable knowledge to elevate your running journey.

The origins of Mile 27 and Unleashing Your Ultra Potential

In this engaging episode of the Mile 27 Podcast, hosts Cathy Duffy and Head Coach Andy Dubois explore the transformative journey from amateur runner to seasoned ultra-trail athlete. Cathy shares her personal story of stepping into the world of ultra-running, highlighting the challenges of adapting a road marathon program to fit the grueling demands of ultra-trail events. Together, they delve into the pivotal role of coaching and how it can elevate performance, prevent injuries, and help maintain a work-life balance.

Andy reflects on his own athletic journey, from childhood races to conquering Ironman competitions and ultra-trail events like the West Highland Way and UTMB. He emphasizes the importance of overcoming setbacks and how these experiences have shaped his coaching philosophy. The episode also offers valuable insights into the art and science of coaching, the significance of personalized training plans, and the importance of mental resilience in ultra-running.

Join Cathy and Andy as they discuss the origin story of Mile 27, the essence of finding the right coach, and how the Mile 27 team is dedicated to taking athletes the extra mile in their ultra-running pursuits.

 

Link to the Mile 27 Academy https://mile27.com.au/mile27-academy/

For coaching enquires https://mile27.com.au/contact/

West Highland Way Race report https://mile27.com.au/the-west-highland-way-2006/

UTMB Race report https://mile27.com.au/the-ultra-trail-du-mt-blanc-2007/

About Andy DuBois https://mile27.com.au/employees/andy-dubois/

About Cathy Duffy https://mile27.com.au/employees/cathy-duffy-2/

 

Strength Training for Ultra and Trail runners

Ben and Andy go deep into strength training for ultra and trail runners. The different types, the pros and cons of each and their recommendations on what strength training is most effective.  Its not what you might think ! 
They also discuss their experience with COVID and returning to fitness post COVID. 

Mental Training for Utrarunners

The Mile 27 Coaches  talk about  training the mind, how to stay motivated, finding flow state , how to develop mental strength to push hard in both training and racing and a whole lot more.

If you ever wondered about how you can develop a mental state that can maximise both enjoyment and performance in both training and racing then don't miss this one.                                                      

How to run the back half of an ultra strongly

The Mile 27 Coaches  talk about fatigue resistance , what is it , why is it important and most importantly what type of training sessions improve it. If you have ever wondered how athletes can run the closing stages  of an ultra looking strong ,  passing people like they are standing still then this is the podcast for you.    

Mile 27 How your failures and setbacks can make you a better athlete

In this week's podcast Mile 27 Coaches Andy, Ben and Simon go deep on dealing with setbacks and failure. Reliving their own experiences, how they dealt with it and how with the right mindset setbacks can lead to greater growth as an athlete and as a person.                                              

Race Planning

The Mile 27 Coaches discuss how to plan your race season. 
What are A , B and C races? How many races are too many, how much recovery do you need and lots more.        

The Long Run V2

Today the Mile 27 Coaches delve deep into the long run, from how long and  how fast  to how much vert , how often and just about everything else there is to know on the long run.