Mile 27 Podcast

"Finding Your Inner Strength: Andy's Ultimate Pre-Race Wisdom"

Join hosts Cathy Duffy and Head Coach Andy DeWile as they delve into Andy's invaluable advice for tackling ultra-marathon challenges. In this episode, Cathy shares the nuggets of wisdom that supported her during her first 100-mile race, focusing on both the psychological and physical preparedness required to succeed.

Discover strategies for managing race-day nerves, dealing with the unexpected, and harnessing the power of the mind to push through the toughest miles. From the significance of a mental framework to the art of being present during a race, Cathy and Andy explore how to turn obstacles into opportunities and finish strong.

This episode is packed with expert insights, motivational advice, and practical tips to inspire and prepare runners of all levels for their next big challenge. Tune in and prepare to unlock your full potential on the racecourse.

The Impact of Ultras on Life: A Coach’s Journey

In this engaging episode, Cathy Duffy sits down with Coach Aaron Dower to explore the dynamic relationship between ultra running and life. Aaron shares his inspiring journey from a youth spent playing rugby union in NZ to becoming a celebrated ultra trail runner, delving into how his competitive spirit and discipline from earlier sports have shaped his ultra running career.

Listeners will gain insights into Aaron's transition from a demanding corporate life to embracing the tranquility and challenges of ultra trails. Cathy and Aaron discuss the importance of being present, learning from each ultra experience, and how these lessons translate into everyday life. Discover valuable takeaways about patience, consistency, and the profound personal growth that comes from pushing one's limits in this thoughtful conversation.

The Truth About Running Watches: Debunking Myths and Misconceptions

Join hosts Duffy and Coach Andy Dubois as they dive into the world of running watches. In this episode, Andy shares his insights on the reliability and accuracy of various metrics these devices provide. Are you relying too heavily on your watch for training guidance? Andy discusses the importance of understanding the data, including VO2 max, heart rate, and more, while offering practical advice on how to effectively use your watch to enhance your training. Whether you're a road runner or a trail enthusiast, tune in to discover how to optimize your approach to using these powerful training tools.

Breaking Barriers: Advocating for Women in Ultra Running

Join host Cathy Duffy and Head Coach Andy Dubois as they explore the challenges and misconceptions surrounding women's participation in ultra running. In this episode, they discuss the barriers women face in the sport, from safety concerns to gender equity issues, and why these conversations matter for the future of ultra running. Through personal stories and expert insights, discover how the community can come together to create a more inclusive and equitable environment for female athletes. From understanding physiological differences to advocating for fairer race policies, this episode is a call to action for race directors, athletes, and fans alike to support and inspire women in the world of ultra sports.

"Ultras: A Two-Way Influence on Life and Resilience"

Welcome to our Mile 27 family podcast with Cathy Duffy and Head Coach Andy Dubois. In this reflective episode, we explore the dynamic relationship between ultra running and life's experiences. Join us as we delve into how participating in ultras can shape resilience and mental toughness, and conversely, how life events empower us to tackle ultra challenges. A shared study highlights key psychological variables in ultra trail runners, and personal stories underscore the profound impact of life's trials on ultra running journeys. This episode invites listeners to consider their own experiences and the influence of their life on their running adventures.

Can you use Power in Ultra Running and if so should you ?

Join hosts Cathy Duffy and Head Coach Andy Dubois in this enlightening episode as they dive deep into the concept of power metrics in ultra running. With a wealth of experience and insights, Andy shares how power has transformed the way athletes train and race, proving it to be an invaluable tool for optimizing performance. From making informed pacing decisions to understanding personal limits across different terrains, they discuss how power metrics can revolutionize trail running.

Gain insights into the practical applications of power in long-distance events, learn how to interpret power data accurately, and discover the potential limitations when navigating technical trails. Whether you're a seasoned trail runner or just starting out, this episode offers essential knowledge to enhance your training and achieve your race goals with confidence.

"Empowering Women: Navigating Menopause as an Ultra Runner"

In this episode, Cathy Duffy and head coach Andy Dubois delve into the unique challenges and experiences faced by female ultra-runners undergoing menopause. They discuss the significant impact of menopause on the body, especially for women  in ultra-running. The conversation covers essential topics such as hormonal changes, symptoms, impact on training, and strategies for managing these changes effectively.

The discussion provides insights into the biological processes during menopause, the importance of understanding bone health, muscle strength, and how these affect training routines and performance. Listeners are encouraged to embrace these changes positively, focusing on empowering themselves with knowledge and support. They explore interventions, lifestyle adjustments, and the role of hormone replacement therapy, aiming to help women maintain their quality of life and continue enjoying their running journey without fear.

Whether you are personally experiencing menopause or supporting someone who is, this episode offers valuable advice and encouragement to approach this phase with confidence and resilience. By emphasizing education, communication, and personalized health strategies, Cathy and Andy hope to inspire women to navigate menopause proactively and continue thriving as ultra-runners.

100km or 100 mile Ultras : Are You Ready for the Leap?

Welcome to our Mile 27 family! In this episode, join Cathy Duffy and Head Coach Andy Dubois as they dive into one of the biggest questions for ultra-trail runners: How do you know when you're ready to step up to the 100K or 100-mile distance? Cathy and Andy share their personal journeys, highlighting the physical and mental readiness required for these challenging races.

Throughout the discussion, discover various approaches to preparing for ultra-distances, from building a strong physical base and gaining essential skills, to the importance of mental resilience and knowing your 'why.' Explore race selection strategies that align with your skills and motivations, and understand the importance of embracing the journey, including the inevitable obstacles and setbacks.

If you've ever considered taking on an ultra-marathon or if you're curious about what it takes to prepare for one, this episode provides valuable insights and practical advice to help guide you through this exciting journey. Tune in and see if you're ready to take your running to the next level!

Unlocking the Secrets of Elite Athletes with Andy Dubois

Join host Cathy as she sits down with Andy Dubois, the founder of Mild 27 and the voice behind the Mild 27 podcast, to delve deep into the fascinating world of elite athletes. Discover what sets these top performers apart from the rest of us, and explore the intricacies of training, mindset, and nutrition that fuel their extraordinary feats.

In this engaging episode, learn about the incredible achievements of Nepalese athlete Sunmaya, who shattered course records in two ultramarathons mere weeks apart. Get an insider's view on how elite athletes plan and execute their training, often thinking years ahead to ensure peak performance at key races.

Andy shares personal anecdotes, highlighting pivotal experiences and the significant difference in how elite athletes approach mental fortitude and race strategy. Uncover the nuances of injury prevention, race nutrition, and the mental strategies employed by those at the top of their game.

Whether you're an aspiring elite or simply looking to enhance your own endurance endeavors, this episode offers valuable insights and practical advice to help you take your training and racing to the next level.

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.