2027 Ultra Race Guide #250

0:00Hi this is Nick and Shivorn, also known as Team Watson, saying hello from the finish line of the New York Half-Marathon. Sorry that's on road, it's not technically trail but we are going to go and have a cup of tea now. We did both run a PB as well so yeah thanks. I think that's because we saw our favourite tea and trails sign out on the course, Breathe and the Leaf. So welcome to the Tea and Trails podcast. I saw the runners to watch a list. I love this so I've spring grabbed quite a few Premier League pundits. Which is of yourself. And features of myself. How the pundits predict the fortunes of the Premier League season and then I'm just going to remind them of their failures and their misguided judgement. I mean that's this, middle-aged man on the internet doing what they do so well. Well hopefully you'll see it's someone's going to get relegated again which they might but it didn't pan out that way last year. Anyway the 13 valleys

1:00have got their runners to watch for the 5713. I don't think they did a two valleys one. Anyways. Oh my god are you raging. I wouldn't have made that list anyway. A few pass guests amongst the top itchret ranked runners. We've got Leoni and Sam's degrees is stepping up to the 13 valleys after an awesome second place actually at the league and 100 and Barney plummet is taken on the seven valleys this year. I need to be careful because I did put a little bit too much effort into hardmowers the other week. No way. Oh that's a surprise. I've got two valleys on the sunday so if I bury myself and give myself doms sundays going to be sad times but yeah I can't wait. What's the weather looking like? I haven't checked that yet. God. PBS and cups of tea all around for team Watson this weeks intro. They kindly let me sleep. Do you remember this? 2023 they kindly let me sleep on their floor the night before the dragon's back. After I had a massive admin oversight and forgot to book my accommodation in a con we and I was also bumped into Nick at the seven valleys. He was

2:05part of the event team in the Langdale's looking after everybody so yeah all round legends. Please keep those intros coming email and to hello at tntrails.com. Thank you to our amazing Patreon community price of a cup of you help us turn on the mics boil up the kettle and twitter away for an hour or two either together my favorite part or with a guest. In return over at Patreon a hundred discount codes you can use to make big savings on trail running essentials. I bought something which was an absolute game changer a hold mic. Are you spoon bigger than my head? It's a seed to summit and so you can stick it in your free stried meals and then you can close up your meal put it in your backpack and then that spoon gets covered in everything and then a couple of hands in you're like all bit hungry out it comes again. I've been meaning to do for a while and one I don't regret to carry. You know there's just those little things so I used to just have a fork

3:05but it was but is that selling for that handle it's all about the length Gary all about the earth. It's all at the girth. No I'm just looking for the length. If you join Patreon for a year you'll save 10% on your membership and if you join the legend here above we'll pop a bubble hat and the post doons. Adley that bubble hat inside put my hat on for the first time yesterday go to www.patreon.com.se to eat intros to find out all the deeds. It depends where you buy your cup or actually for the price of a good buy. I know. Oh gosh go on. Wow is it so well. I had Korean chips tiny portion of two portions of Korean chips and a drink a weird goodbye to like 15 but maybe 16 quid. But it doesn't count on Apple Pay. It counts when you check on Monday after a weekend or where. I heard some people let they give their put their Apple Pay on their kids phones. Oh I can only imagine yeah the Monday morning check in. Do you know what George did? My mother in North Burick were all cune up for ice creams and this was going to be another eye-watering purchase. He said there on me he whipped out his Apple Pay boom boss for ice creams.

4:12Oh what a guy. What a guy. Just for the record Esme didn't if you listen to me it was not that you never offered to buy him. It must be quite a pair. Sorry it must be quite a parenting moment when your child like offers to pay for a meal for you or the full circle moment when you well no offense think you probably gave George the money. When they're so step-finally earning their own money and they go I bet they all with everyone still loves that. I don't know. X miles is a family owned independent endurance sports retailer that provides nutritional goods apparel and accessories to athletes perform and recover at their best their team of nutrition experts cyclists runners and outdoor enthusiasts can provide expert advice and guidance of new reach your goals whether you're a seasoned athlete or just getting started. X miles is the perfect place to find everything you need to succeed. I've got two words I'm going to struggle with. Breathe in believe Gary. Sorry and address my fault.

5:13QRAN's New Zealand Black Current Extract is a naturally sourced high potency health and fitness supplement and the global science leader in Black Current Nutrition and Anthoscienin research used by runners cyclists and triathletes around the world including 24-hour world record holder share website and Monday's guest Laura Watts. Full disclosure we have used it but we haven't used it for long enough I think to gauge any claims of the benefits for this product but Laura my guess way she has fully embraced the purple power so if you are Black Current curious head over to x miles and check it out. Listen to get temps and stock credit at www.xmiles.co.uk via the link in the show notes. Pop over to you go go projects for an awesome teen children's cap patrons receive 20% off also all your lovely listeners can enjoy 10% off with the code t10 all the discount codes are on patreon teen trolls.com or check out the show notes.

6:14QRAN's just complained that he's a bit tired and I gave him short shrift. Don't we bring the energy we bring the energy you did allow us to record at 10 o'clock so I was very grateful. Yes we were grace to the next hour so I thought get it done because often I put that session back to the evening and there's nothing worse. You must feel pumped. No look at my eyes do I look pumped. I feel it was one of those sessions where I had to use every mental gain and I don't know whether it's better to do longer session when you're tired as in like just go okay slower grind. Oh definitely. You just go for the slow grind or but then you've got so I did two by two it is boiler two by 20 minutes but then you've got sort of like 13 minutes into it where you have to work mentally quite hard to like. Oh I do then though I give myself because I always do this heart rate zone I'll just go to the bottom end of the zone. Give myself a break. Do

7:15you see we're very different athletes so I wouldn't dream of doing that so I get it up there and then I play the four minutes okay just four minutes and then we'll reset three minutes reset two minutes reset and then if you don't feel good you can get off but of course I know I'm not going to I'm going to carry on. I'm going to grind it out and if there's anything I learned from chasing Lucy for 50 miles you have to have the ability to be relentless. We jumped ahead ourselves how are you last time we chatted you just done your trail marathon which I don't think we get paid enough attention to. Well yeah I think I wrote a check and um body. In black and the deck. The bank manager was sitting in his chair Gary Thweights come in here sit down you clocked some miles. I knew. I know because you knew that Eddie would have been like a while. I know I knew I had a weekend to where we're going to wear on Friday as early as we could get everything done and we'll come back Monday evening so to get all of the podcast done everything

8:19had to be finished for Thursday. So I knew the week was a rye office of terms of how much time I had and we I think we recorded the interview on the podcast itself on Wednesday so not a lot of time to turn everything around so I just thought you know I'm a bit put Monday choose there. I did pick up I could have done a session. I only had so much bandwidth and I couldn't do all and then also the long ones were going to be a rye off of the weekend because I just didn't want to be out for three hours and yeah it was good time and I think if I'd have owned it in pre-planned it I did reframe and reset the week which you could have done before couldn't you could have been like yeah yeah I I do that every week. I'm like why do I think myself when I could have just reframe the week right the beginning yeah but it's good time you know so I did the hard moves but my area is like way off down the trail it's over the hills it's beyond the rainbow you've got a ferry crossing probably a flight. I don't need to be lazy focused in September for a race that's you mustn't be you mustn't be and also like I've seen my striber bars going up and up and up and up and up and

9:22up and where where does that end so whether it was a forced down week or a planned down week I needed down week just you know you've got to soak in those games it's as simple as that and I think we give ourselves we beat ourselves up when we have to have a forced down week which isn't planned but it fits in with the week and it's like the sensible thing is to have a down week sometimes that you've got work takes over or you've got sick kids or the dog has got an upset tummy so you haven't slept all night or the cars broken down and so yeah but then we like batter ourselves mentally to go well that was what and then it's like no no no you did the right thing. It's well I was Wednesday and I'm over but yes so the send up on the Sunday night it goes how you're feeling is there anything that we should know about this week that's going to get in the way of training and I'm like all fine good to go not blah blah blah you do that's it's really funny because I I was listening to something when you're crewing for people you never ask them how they're

10:23feeling because they don't reply all fine you have to specifically say of something so if somebody says to any athlete all okay all fine you're going to be hard to pull out isn't it to go actually but I owned it you know I did my strength sessions which was good. He's not the first thing you think you should drop like when you get the down week or you get stuff out of control and you're like three or four days ago and buy and what do you pick it back up with do you always go like right I'm going to tick off the workout would you go actually because of that stress I'll just run easy for me personally I feel what's got the most friction so if I was deep into training yeah the gym would be missed but as it is at the moment I'm quite happy to prioritize going to the gym well I suppose as an athlete then probably most of us our listeners can agree with this I'm not missing a workout or a long run in my decades of running and would I have dodged quite a few strength sessions. We're not going to the Olympics we're not going to the Olympics. Exactly so maybe I

11:23should do either but we did we had a weekend a long weekend actually in Scotland I'm really smitten I'm smitten with Dunbar I know you are I would love Gary on the move you to like move the whole family to Dunbar just be like we looked we looked in the stage in windows yeah not done that I don't you know we got a Kessik and we have these dreams of like waterside views but I never look at the book because it would you press me too much but yeah we looked in the Northbury could be that's the June on the ground let's face it again you're not going to get sad in sunday well I couldn't afford it and it's just super busy so Dunbar was there oh I love it basically we had lovely walks good food castles the weather held off it was super breezy but it was warm and it never rained until we left fun fact 2004 best public glue in Scotland did you use it I did it was incredible 22 years later yeah it was still sensitive so would you would you actually move would you actually because you've been in your air winky for well your whole life haven't you well I did not I left when I was 18 and came back one thing I've fully aware of this wonderful places all

12:25over and there's a nicer places to live for more live but I value living close to my sister and I value my friends I've got a real good yeah I'm super lucky you know I've got a probably a dozen mates who all of trail running as much as Northbury would be awesome the links would be awesome I'm a pretty sketchy do you be honest I'm probably the worst mate out of the bunch as far as kind of keeping in touch with everybody but I really would if you listen to guys I really would miss you if I bugged off the Northbury so as lovelies is it's it's a dream it's just dream oh so we got to cut yet oh not not that early actually sevenish I guess and we were crewing out of the car but we were also like living in the car of yeah yeah it was at least was pretty pretty calm we watched some trashy TV had some pizza pasta and then um Trisha and I nestled into a four poster bed and then we were up at six Lucy was due to starter eight that was then the tracker was going that was the scariest bit of my whole adventure was turning the tracker on

13:26and making sure that it was all set so you have to do the chiviot the actual chiviot in the penine way which you don't do in the spine we sort of unanimously decided that she was going to run the first I guess she ran the first like 12 13 miles by herself settle into it and then I would join her for the the second half of the chiviot and we thought we could direct inject from this reservoir up onto the chiviot which you can do Gary but it involved us driving Trisha has this amazing like just family wagon it's not a it's not a van or anything and we first all we can get through because it was a shoot on and they'd shut the gate and they were all lined up with the oh my god we're going oh I go and anyway I was like Trisha going ask you can I say they were lovely and they let us through they moved all the cars open the gate and then we had to drive this 5k up this like it's not even a fire track it was just an old track what do we do if we get a puncture the records off because we've got all the stuff she's going to get to Berness she'll just carry on running and we've got we have no signal nothing oh my god so we were a bit stressed yeah anyway she came she

14:27was moving she was moving quick refresh the bottles and then I jump in behind her we could chat so it wasn't so windy that you couldn't hear each other that is it was in front he's out front Lucy is always in front I do go in front at one time and they'll get to that point in a minute but most of the time that I'm crying and also whenever we're running Lucy like prefers I'm really happy to be the back marker and she likes to be in front anyway but we're moving we are moving there is no hanging around you literally if you want a pee you have to pull your pants down and literally pee on the trail you can't move off the trail and then you go on because there's no something but she's eating she's drinking she's just on the gels so we did that chevy section with the chevy it in five hours forty which is a marathon so she is moving really I mean I don't think we do a K that's under like seven minute K we get to Berness Lucy comes in absolute stuff everywhere bottles but I need this I need this like it's done and then she's gone she's gone she's like a whirlwind

15:28and then there is just stuff everywhere Trisha's gone and I'm like oh where do because then you have to sort everything out re-pack everything back into the bags and you've just done whatever that was three hours and a bit running and I and then you're like it's just like a long run but you don't know and I was like I get everything back and go it's quite a lot of midges was getting bitten and I was like I thought they had waited I thought I was so hungry but then you've got to get to the next crew point so put the grip reference in never driven Trisha's car before Trisha's as Trisha so Lucy ran off and left Trisha Trisha wasn't ready to go because we've got to change the crew bag and all the stuff for Trisha Carrie and so we dry the little little the flapping and then Lucy was like I'm gone she haven't run much since her FKTI then she was like oh my god I was like you gotta go and she's shouting back to me she turned on the car by pressing eco mode start and I'm like oh my god and it's down there's like little track and I'm like right Eddie come

16:29on you're a strong confident woman that was a story of the crewing basic I'd sound stressful it's the stress of it is like and then she'd had pretty crashing fall with Trisha she'd cut all up her arm and all down her knee and so we I got all the first aid stuff ready to come in and she liked just white it's like disgusting it's blood everywhere and it's all really really dirty and she gets one little wipe and she's like that's fine I'm like no no we've got to wipe this so I go deep into the cut with high this is so hard as nails she just sticks the plaster on the line that is going on we sort of learned that then she has like four or five miles on her by herself because Trisha and I need to reconnect to like sort out what she needs maybe we tried to find some hot food we've made this is excellent Trisha's military we had a huge FASK of hot water and a huge FASK of tea so every time I finished running I'd just give myself like a couple of shots of tea and then we used the hot water for boiling the bag stuff and things for both her and for us because we're running some miles and then you could have kept your energy up as well

17:35anyway the whole time I'm like this I'm witnessing somebody moving on these trails that it was just privileged because I was like you I'm running eight miles of the E or 12 miles or whatever my leg was and the mental strength to like relentlessness was just amazing and I was just like in awe of like there's no let up there's no stopping there's like constant constant she's a world champion so this is like it's like yeah they're to look into it and go wow that's incredible and it's really hard especially at night that on those bogs to find the line I remember this but I pride myself on my nap I could not get my the I could not see without taking my watch like that far away I'm gonna have to get the sort of all the like taking it that far away for me like where the arrow was and then once it got like really misty it was absolutely yeah okay we made one real big nav arrow which definitely cost like 10 minutes and when you think we're both quite familiar with this

18:37room I want to move first oh so many times we said I don't remember this bit one I've not done it that way and every bit is like you remember bits but there's huge bits and I must have done this section four five times now where I'm like anyway there is a bit with a railway bridge people will nod their heads as a railway bridge you sort of go under and the trail splits into we went the wrong way up a hill came back down could not find the trail we did an extra mile basically and Lucy was so annoyed and angry and I'm so annoyed and angry at myself going and I did manage to reset it and go no no no right stop you need to stop wait get that done and then turn you know you need to back and forth Trish gendered another leg back on the back in clear up the crew clear up the crew van back in we got her all through the day into the night head torches on beautiful Phoenix head torches shone up that trail oh my gosh we were blessed with a beautiful clear but windy windy night and then and then my last leg was up over cross fell which Lucy and I were really looking

19:44forward to that was like the legs you touched really she wanted the energy she wanted the Eddie love over that first night and anybody that's been up that track will come down that track in the spine it is pretty relentless there's actually 10k up to Greg's heart it's quite a schlep I said put your tunes on and let's tap up this tap tap tap up to Greg's heart and that was such a privilege her little head torch behind me anybody in Greg's hoods as you can imagine we did not even slow the pace down I was like we could get a picture we could pop it absolutely not straight pass straight up I'd forgotten how rubbish that trail is coming down to Greg's heart like it's like it's needy like sloshy running freezing water and then across cross fell as we go across the sun it's most beautiful and I kept saying look at this it's actually it's not good not get it I kept saying dawn will come dawn will come because she was feeling pretty sick and like no food I didn't have the right food that she was kind of wanting we were going to go down and get some different food but that like everybody who knows he's done gone through the night like that

20:46pitch black you know dawn is coming in the next half an hour but the hot your whole body is like oh I really you've put calories in me when I didn't want it and I am so tired so but we were privileged with the most incredible nobody we didn't see a soul up there windy but not you know I've been up there in a snowstorm so it was like another does a dream we were dressed up like little cocoons like buffs and hoods up and stuff and then as the sun comes up within half an hour we are absolutely pouring with sweat and really really warm so I say just keep it keep the top on just till that sun give yourself another 15 minutes and then the minute we drop down take all your kit off so she takes all the kit off to put in my and we put it in my backpack but then there's no more room for my kids I just have to keep my wind to get on and my I get hot are I know I know I know I'm pleased like the sweat pouring down like I'm like this is the motor and come back and do it

21:46I could do it I could do so many miles as you do over the whole thing I haven't counted I think it's about 55 ish miles so I get like and this is where I'm amazed like I was like the last mile I was like I'm not physically tired of such but like you I was like I'm ready I'm ready to stop I just need them I just need to stop she's in she's on a chair her dad's there to join in Tom is there to take onto her next leg Trisha's there and I'm like and then she does her she's a bowl of smash she's there gobble gobble gobble reset the bottles Tom we we fill Tom up with every snack like everything she wanted but I didn't have we fill his bag like I'm just chucking it up and getting good love Tom he's a 15 minute fo'kay or I'm like you can take all this extra and off they go and then I just we're just sort of left and that is like and I'm left and she's gone and I'm like that was the craziest 24 hours of my life get to T-bay get dropped back at T-bay get my car drive to the

22:50services I can't drive her I need to have a sleep almost four hours from T-bay to my house so I look at how long I can pop my car and but I'm so disgusting I'm like I'm going to pop my car right by the entrance I'm not going to go and park across car park I go into T-bay I buy three breakfasts and two cups of tea and get get changed I'm not that disgusting get changed out of the socks I've had on for 24 hours crawling to my boot drink a cup of tea eat all the breakfast leave the other cup of tea set my alarm for an hour best sleep of had my work in the world in my boot so happy in my Volvo boot along goes our get radio to Elaine Page on and I'm out of there oh oh oh it's like you had oh my god what a what an experience thank you Lucy for inviting me in you know I came away with a sense of like all the what it takes to do something like that and also of course as we all do as slight like I could have done better so many things they didn't do that I should have done yeah should have would have could have but I did my best Gary

23:51and that's what we were saying those situations all I could do was my best and she can't complain she got the record she did it she did it the logistics is huge but there were people called in last minute and that got trains got buses taxis like it was incredible to see the love that were like of people stepping out to to do that and her and the lovely thing was her mum and dad on the WhatsApp group with just the odd bit of like we were all like she needs this she needs this and then they'd be like love you Lucy you doing great awesome work loose well done and well done to the team as well for doing that and gosh that's put far at my belly for the spine fear and fire Gary in equal measures honestly when I finished I thought I don't want to do the spine I don't want to do that I want to do that I'm coming around it's blunted already and I'm around to it now but there was I was like I'm telling Gary I'm not doing it I don't

24:54a huge thank you to Phoenix Light for sponsoring the coaches the best design comes in the actual needs of users Phoenix takes providing more by lighting products with excellent performance as the goal and born for harsh environments as its mission these lights are super bright and bit light tanks and the batteries last for ages check them out at www.fenixlight.co.uk and don't forget patrons can enjoy 10% off and all you lovely listeners can get 5% off with the code T and T 5 so yes you did allude to it this was the head torch of choice for the FKT she had a box full of Phoenix so it had to which is various ones the light light a weight one we carried us back up and then we both had the HM65 on our heads and we went full beam we both went full beam pretty much oh oh I definitely a couple of times I was like I could put it down when you're going uphill for the lighter beam but actually I thought I had a spare fully charged in my pocket and I thought yeah I can't you can't I'll just go full beam and I think I will probably use some I'll probably do

25:55the same full beam for most of the spine as well as such a tricky trail because it's not easy underfoot is I'm not too sure is Lucy supported by Phoenix no no no no support at all for any brands you know it's okay for us to see these things are awesome but we are fortunate we are supported by these brands but when somebody puts their hand in their own pocket and buys them and trusts them with their challenge yeah I used their little red and their little beam light as well I had it on the back of my pack but it's not come home with me Gary it is somewhere it came off the pack somewhere on the pen and that's really sad because it's a really good red light so if anybody's out on the first hundred miles of the penis being this way in front you'll find it in the January I find it in January plus half my sunglasses and my dignity well if you are curious about Phoenix then don't forget you can get 10% off if you're a patron and 5% off for all you lovely listeners too yeah don't forget to use your 10% or your 5% off yes if you've got a question for our coaches just head over to teentrails.com and follow the link to

26:57the coach's contact form this is our second catch up meet and stew we are about oh I would say probably six weeks into our endurance mind coaching think like a pro program I'm continuing filling out my my diary my psych diary as I call it and we've just had a brief discussion before about how everything is going and how much already this sounds a bit American isn't I feel like a different athlete but I feel like I've been approaching my training I've been in the endurance world pretty much since I was like 18 many many years but I feel like this has given me a refresh like I'm still doing the same training but it's given me a re total refresh a revamp a re-glow on how I'm approaching my training and it has come at the perfect time as I begin my training cycle into the spine as I'm coming back from injury and also as like my whole race goal as we talked about my rides in the previous little episode we did of like I really want to embed myself in this

28:01goal I really want to do everything I can and I do feel like this work that we've started doing has been like absolute gold dust already so thank you so much you're ready for everything that you've done so far my pleasure and I think today what will be really helpful for listeners is to put some context and meet on the bones around what you're saying how it's impacting you so they can understand what is you've done and how that's given you the glow up or I would have done it. You don't use that. You know what your course. We don't offer glow up so you have to go elsewhere for that but what we do the main point of a lot of people coming my ways about giving them confidence confidence comes in different ways and what you know you're already are a confident athlete we don't need to pump you full of more stuff but you just you just said there one of the things driving you for this race in particular is you've done really well in the spine before you've done really well in racing before but you're coming back from injury

29:03and we know the one thing about injury is it does dent our confidence whoever you are whether you're you know the fastest person in the world or your recreational runner who does it for fun if we get an injury it knocks our confidence it stops us doing the thing we love but you're already on the combat trailer ready and then this is another layer that's hopefully going to use some quality so what I wanted to do was just get your overall take at this point because we got you started we got you doing your online training diary you've put some brilliant stuff in there and the point of that was just to get you to get into this habit of a quick mental download of each session that was of like real quality whether that's a long run whether that's like some fast speed work a bike session that way you had to really put your heart into it and those mental downloads stack up to give you more confidence but with the thinking like a pro module what is it that you're taking as the core benefit of doing it and what have you enjoyed doing most over the past six weeks with them the first module you gave me was sort of like how we're going to do the

30:04program and this think like a pro is basically a 20 minute video which went through how professional athletes whatever sport it is train think about you know think about that their training sessions how they handle their training sessions and what we could do then within our training sessions I watched it first there was so much information in it and so much of it resonated with not just my training but with the ultra training mindset that you need as well so I watched it once and just watched it and let myself absorb it sort of took the next few days to like just think about it when I was doing my easy ones just like thinking through and and I like doing that because I think you pull out the big bits that stand out in your mind you remember it and one of the biggest things was like the Henry Ford quote if you think you can do something you can you can do it you can't do you can't and that was like that's pretty much my whole mantra and anybody that's training for a massive ultra race when they click that enter you do think you can do it and you have to keep telling yourself that if you think you can't then you can't and that really set off that whole

31:0520 minutes I then went back and watched it again with a notebook because that's the way that I like to learn and think and then I went back to it again and repulled out and I just said to you did not I pulled out so much useful and every time I went back to it there was something new that I was like I heard in it and whether that's just like the way my brain works or everybody's brain works that like what you kind of like can relate to it the more that you listen to it and the more that I listened to it I was able to put that into my training as well and I think the biggest thing that I pulled from all of it from all the little nuggets that you gave me as well was that not just the whole training block but every single session everything that every session you do even if it is just a recovery run though we're focusing on the harder workouts there is ebb and flow in that session you are going to go through like highs and lows you might feel awful in the warm up but then you just might feel better in the workout your workout might just be three minute reps and you might feel really bad in that first minute but then you might feel

32:07better in the second minute it's all about like not letting that where you are at that moment dictate your feeling and staying calm if you do feel I can't do it too much or even like because I do big chunky sessions and sometimes when I start them I can it because I think I can't do this so this morning I do two by 20 minutes uphill and that is massive to get your head round when you start in your two minutes in and you think oh my gosh that is a lot mentally that is much harder than physically one of the things you said was like listen to your quieter voice rather than the loud voice that we listen to first listen to the quiet voice and that quiet voice for instance like this morning we're saying you're absolutely fine you've got this relax and I just let the loud voice blow off steam but there is something in there as well around being able to use what we talked about confidence to be able to get through the session and you know juggling the loud and quiet voice

33:09so that you don't lose to the loud voice and pull back from your effort because the whole reason we train at certain intensity whether you're not your cyclist and you're on the bike and you do some bike work whether you're running a 20 minute hard block or a 10 minute or a 6 minute or whatever it might be one of the core elements of endurance and this is the basis of what Alex touched in some wrote in the book in jaw was he defined endurance as the ability to overcome the urge to slow down or quit if you can do that in training and consistently show yourself that you can do that then it comes to the race you've locked in all that training into your body and fingers crossed you just you know get your mind out of the way run the race and yeah you'll have some hard times but you've got the ability to do that marathon do that ultra and trust yourself that you'll finish and stay on pace as much as you can obviously there's factors which we'll stop it but whether or not you're a pro whether or not you're an amateur that's the point and you you said that one of the key things that you took from this thinking like a pro module if you're 10 or

34:1411 major things that you you dialed into was when when it comes to being in the you know the guts of a 20 minute rap avoiding hitting the panic button and loud voice gets too much and being able to just pull back so talk through a little bit about what you took from the course and how you got through those sessions in a way that maybe you wouldn't have before yeah I think the thing is I would have got through it before Stewart because I'm that sort of athlete that I wouldn't quit unless like my leg hung off but what the biggest thing this mental shift has been is that I've enjoyed it more I have felt like instead of the fight through every session and the slight like this is so hard that called this is hard I'm really having to dig deep it's not like an instant switch and obviously it's not happened like I've been like oh I just thought like that and that happened but I've been working on it in throughout the whole session I have been it and I think that's a big thing I've learned as well like I'm not going I think I messaged you as well saying so do I just keep telling myself repeating the same thing again is that what I do and yeah that's like you just keep

35:15reassuring yourself like that quiet voice that that's the one you want to hear and so that's been like a big game changer to me that instead of fighting my brain all the way through a session I've been like well instead of the fight focus on what is happening in front of you and what is good and what you can do it is been a revelation that it doesn't have to be like it doesn't have to be a fight that quiet voice can be a really positive voice as well working on that quiet voice yeah you're still working really hard I've got sweat dripping off me it's disgusting I'm almost cheerleading myself instead of fighting myself and yes of course there's but then there's the 20 seconds when you're like this is really hard this is really hard take take the speed down take the speed down and then I'm like but you've just you're sitting in it you're sitting in it you're and that is a huge part of the spine mentality and that conversation that that conversation has to go on for days and days and days but I'm really impressed with like I you'll never have worked on

36:18that but now I'm working on that like almost daily in return I know this is mad but my paces are so much better and faster I'm stronger because I'm just backing myself and just being like just believe you can do it and instead of being like oh no no no no this is too hard I'm just like your legs not falling off you're fine it's just in running when you're doing it or you're doing it across the sport across the sport I've always found it easier on the bike to I don't I think lots of people find this easier to push harder on bike reps short bike reps I think there's something about like actual biomechanics of it it's easier especially as we're older to work really hard than it is running and whether that's because as well like running is my main sport I don't have that emotional attachment to it as well so I don't really get it does the work really hard on the bike I like to think I train like a professional pretty much still but I don't think like one I think like a somebody that just turns up to their session and gets it done because I'm really busy and I've got an hour and I've got to get it done whereas now I'm like no you you think through this

37:20and you think through this session and that is just as important as doing the session really and well the other thing which we didn't really go into which sort of sits at the top of the module and is the first part of what I teach is about what is it that the pros generally agree on and think like which is different to recreational athletes and we did such a little bit on this when we were talking before we recorded this and I was saying from my perspective often we're looking at things like not getting too carried away either with a brilliant session some of which you've described here or getting too down in the dumps about a session which wasn't going as well as it should accepting injuries more of a occupational hazards and an inevitability and how to mentally cope with that a bit more and again like holding loosely what you're doing so what what for you is standing out about almost inhabiting more of a professional mindset overall rather than these specific areas which you've resonated with in the last month you talk a lot about putting the

38:22money in the bank for every session every bit a little bit of money even if it's just a recovery run and even if that recovery run feels horrible and you're really tired like I had at the beginning of the week I think I put it in my diary like I had a horrible run I hated it I hated life hate it I hated myself hated everybody but I did it and I got it done all the little sessions they do they all add up and they're all money in the bank so even when you don't want to do something you still do it but you do that session to the best of your ability and the best of your ability doesn't have to be really fast it just has to be what is on the paper what the coaches asked what you've asked yourself to do and that's your money in the bank so yeah I didn't want to go and do that run I was really tired it was late I don't want to go and do the strength work it's really tired to say this and that's the that's a normal dialup that's gone on but if you see that as like but every time I do this ting ting ting that's a little bit more actually it's not the physical strength because I know I've got loads of that it's the mental money that's going in the bank every time I turn up now and I

39:23think what I'm doing and I do my warm up and as I'm doing my warm up instead of being like oh it's done five minutes I'm done I'm ready I'm going to do a session I'll be like like 20 minutes do it properly warm up properly and spend your time thinking and see how you feel and go through that and allow the brain time to settle into the session rather than when I used to rush it more I'm now like allow that noisy voice and the loud voice which when you're busy and you're jumping from work calls to children to stuff like it's you you don't have that professional headspace so allowing that warm up time to let that voice shout its way out a little bit 10 15 minutes and then be like right okay and then bring in what the other voice is saying that to me has been like a really good exercise and actually getting a better session than I would have done before I guess on my podcast and on yours Jenny Hartley did very well in the equit summary equivalent of what you're training for and she was saying in in our conversation about how she often would do she'd do a really

40:26long run sale Sunday and then in the afternoon just before the fun would start like friends would take her to the pub she'd go out and run 15 minutes however slowly almost as a test to herself to say however tired you feel you've still got 15 minutes where you can go in like clod round and she said the reason she did that was imagine she's in the summer spine and the mind is screaming to slow down stop quit she goes back to all of Sunday's where she'd done her long run and was absolutely naked and wanting to kind of just enjoy the rest of the weekend but force herself to go do just 15 minutes more and would do the just 15 minutes more and then when she was in the race she's like remember all those times you've done that when you want to quit and it was like you know 15 minutes is not going to add anything from a physiological perspective really yeah might might flush out a bit of lactates or something from your long run but it's really not going to give you anything which is going to add to your possibility of winning but from a psych

41:27perspective boy if you did that most begins your confidence is going to yeah we've got you thinking like a pro there's some core concept we've got some core concepts which have come out overall we've got some specific that you're using and implementing if there are any sessions that you've done that really stand out from when from when we last spoke where you almost feel like a different athlete you think you said at the beginning or you're just like really proud of yourself of getting through a session yeah I think when I did this week so I did a longer warm-up like we talked about and I loud myself that 30 minutes warm-up which to me is like the luxury gold dust because everything is on a little bit of time faults but I loud myself the 30 minutes warm-up which meant my main session was shorter but I think it's a big learning for everybody my main session was then four by six minutes through that long warm-up I think it allowed me more mentally to get into the game physically and mentally I was more like prepared for it and so I could

42:31go into the workout ready better I got much better out of me and then I chose six minutes because I really don't mind running for six minutes because you get to three minutes and you're only half way through if you do five minutes you get to three minutes and you're on the countdown whereas when you do a six minute and so I chose the six minutes because I almost wanted to put that mindset into like real practice of like talking myself through that six minutes and I only did four because four again is like that I can really you can stay in the game you can practice you practice one get better at the second and then you're on the downward I thought if I do any more one my finesse isn't ready for it but also six by six I was like that's asking my brain a lot four by six let's make this real quality so that was a big change as well for me and I and I was able to focus so I think if people are thinking about this as well it's like make the session that you're going to focus on the work that you're doing one that you have got the emotional and physical battery to focus

43:34on that session because too long and I would have lost it and then I'd have just gone back to my old ways of like grunting through the session but I was able the night sort of pre planned as well how I was going to focus on baking it down into three minutes and we talked about there's a couple of things I don't really want to mention because I'm like am I super awesome what of what how I sort of like work to out but that was like if you're thinking of using that that was like and then I was able to like really stay in that moment I pushed paces that I hadn't done back since like March and beyond I built into it and that voice was really like it was boost rather than a drain it was like staying in that moment you're feeling good how are you feeling oh my gosh this is getting hard yeah this is getting hard but it's just hard you can do this you can it all that sort of like monologue I guess you'd say who's going on and I was really proud of that and I came away super workout and mentally stepped off the treadmill going that was a good one

44:34in the bank and that's one that I will remember because I think I really turned a corner both in how I train and how I think about the training in that one and then I've done so I've done like through a four session since then and I've been able to reinforce it now as well so I think again that shows that you're like making good changes if you can reinforce what you're thinking about as well awesome okay let's park it there leave on a high I leave on a high I do that so you will receive later your next assignment but I do want you to carry on with this it's not a case of I don't feel yeah I don't feel I finished with those yeah so what I've done if you're if you're thinking about we should say now if you're thinking I had quite a lot of messages and Steve told me off because I've not replied to lots of them saying if you do want to talk to Steve he's very happy to chat to people about how he works how if it might be a fit for you what he offers just head over to his website which is endurancemindcoaching.com and all on insta it's insta he loves he's with the kids he loves the insta find him on insta and we're going to collab

45:35on a couple of posts over the next few weeks as well so you can easily find him there and have a chat and see if it might be something that works for you as well but we're going to move on to the next module it's called developing your focus and flexibility I really hope that's not actually muscular flexibility no it's your mental flexibility yeah yeah yeah yeah like I said there's so much that I've already got from this one that I need to carry on working as well so it almost feels like I could carry on working on this for weeks but I'm excited about what comes next and yeah no thank you thanks for everything so far and looking forward to catching up again in about four or five weeks I think it is yeah we've got a date in the diary for listeners so yeah it's really much to organize for our podcast let's see okay well thanks for your time today Eddie and we'll see you soon

46:36thanks Harry Trailer running for sponsoring our striver club and details in the Trails Harriet is a UKIS fastest growing brand for Trailer runners providing specialist kit design for superior fit comfort and function with the best customer support check them out for race vests waterproof poles and other trail essentials head over to www.Harryrun3.co.uk for all the latest offers and dates the X-Murror 2.5 layer waterproof jacket is built for runners who just crack on whatever the weather decides so throw at you and at just 236 grams it's spot on for long training days mountain ultra shuffles hikes with your mates and of course that all important dog jog also when you are mincing around east lowly two pre-orders for this pretty much already sold out X-Murror jacket and now live if you want to guarantee one when stocks lands in September get your order in now before they vanish again and for a limited time you get 10% off your pre-order I did check to day the 8th of September and that 10% off was still available first up in this week's

47:40striver club is Natasha Powell Natasha was at the hardwick hall backyard ultra where she covered just over 50 miles in 1039 minutes back in July she completed the Lakeland 102 that's amazing powers of recovery feels like everybody in the planet has thrown their high in the ring for the 50 other 100 I wonder if she's entered the 2027 Lakeland 100 or 50 next up is Gary more Gary was in Wales taking on the GB ultra snorkeltr 50 just under 11,000 feet of vert I wonder how his quads felt on Monday Gary and Cheryl they have made a welcome return people will know these two from you said you said it like you knew them I was like kind of do actually what's quite a few there YouTube videos yeah they've made a welcome return to YouTube so if you like that race style vlog content then check out the trail running couple I've got to say the bidder footage I saw

48:40that route looked absolutely incredible gorgeous trails and another listener with super powers as far as the comms to recovery to Gary complete the lake 100 back at the end of July too yeah well no many times Gary has done the lake and 100 as he got an eye on that five times finish so you do one that is incredible you do two double kudos is it the third one that's when you go you know what this is it yeah yeah yeah yeah last but not least Alison Downey covered 87 miles last week with a long run of 83.9 miles total elevation 6231 feet Alison is a request to follow ring of fire could have been in the backyard ultra two could have been at sorry to put a day in F by it by my mom you ring us up and put us right we've got a few bladed birthdays you're happy bladed birthday to Susan Schimbers Paul Walker and she and Harris she and is currently enjoying himself in Wales at the 2020 six dragons backress summit bag sensation on Shane's Strava and Paul supported me and Robo and our

49:47Bob Graham attend oh how many years ago now so hope you had a great birthday Paul and it looks like Susan had a birthday filled with running friends cake and family Lisa and I we've known Susan for years and it's always lovely to say yes she's got awesome energy and she does incredible teen trails in choice be birthday everyone tails from the trails tails and the trails never give up the 48 hour jackpoint ultra running festival in Las Vegas we're just saying the scene there you were so much fun this sentence has never been said before you were so much fun 170 miles my biggest distance to date a massive PB third female fifth overall and when I look back at that race now a few months on there's so much more to the story than the numbers I went into the race with a plan that me and my coach was really confident and I'd stuck to the training program 100% so new I done everything I could in the buildup I put the work in I trusted the process I trusted the plan we put together however the first 105 miles I executed that plan almost exactly how it wanted the pace was where it needed to be I was ticking the miles off and everything was going to plan

50:50I was proud of that because I knew how much work I'd gone into getting me to the start line but there was another reason I was doing these miles my good friend Kev had been diagnosed with rare cancer and I was raising money for him through my go fund me to try to help support him and his family including helping towards alternative treatments and anything that might give him another chance I wanted to do something I couldn't fix what was happening to him but I could run I could use something that I loved doing to hopefully make a difference raise some money and show Kev that he wasn't fighting on his own and that gave those miles an even bigger purpose then at 105 miles my ankle decided it had had enough the pain gradually became unbearable every step felt like a knife going down the front of my ankle and eventually running wasn't an option anymore and that's when things got really difficult because I knew what that meant if I couldn't run I wasn't going to get the to the goal I'd gone to Las Vegas to achieve had a couple of laps where I just needed to be on my own just me my thoughts and the noise in my head could I actually continue like this was it worth it was I'm doing more damage to my ankle I was stuck between two choices I could stop because I wasn't going to get the result I've gone there for or I could continue to the end knowing that I was going to have to go

51:51to walk or more accurately limp my way around for the rest of the 48 hours not knowing what further damage I might be doing to my ankle it wasn't a straightforward decision at one point a facetime my family while I was out on a lap and of course they all told me to stop they hated seeing me in so much pain although my brother being my brother had a slightly different view he basically said you never fought it eight hours to get the fort it hours down think that's our competitive side coming out the goal shifted from pace to persistence well I love that it wasn't about how fast I could go anymore it was simply about moving forward I kept telling myself forward as forward every step was another step closer every lap was another lap done every minute the past with another minute closer to that 48 hour finish and then when I was really struggling hobbling down a hill emotional and questioning whether I could actually get going something happened that I'll never forget a really lovely hyped up guy came running past me shouting encouragement keep going and as he passed he handed me a wristband it said never give up I looked at it looked up at the sky and I just said thanks man and at that point something clicked it felt like that was

52:51a sign I needed looks like I'm here for the 48 hours and that was it decision made I was going to finish it wasn't pretty there were times when I was in absolute agony but I kept moving a walked limp problem solved a dug deeper than I thought I could and I finished 170 miles and when I look back I realized that although it wasn't the right result I originally went therefore it was a result that required a completely different level of determination will power a mental toughness if my uncle hadn't decided to sabotage me I'm confident I would have achieved the goal I'd set myself but actually that's okay because the obstacle didn't lessen the achievement it shaped it and maybe that's one of the things ultra running teaches us the races and always the race you planned sometimes you have to completely change the goal sometimes it's about pace sometimes it's about distance and sometimes it's simply about putting one foot in front of the other and refusing to stop and that's probably a good lesson for life too because since that race I've had a lot of time to reflect sadly at the beginning of August my good friend Kerv lost his fight with cancer he was only 43 and that makes me look back at those 170 miles very differently at the time I was

53:53raising money because I wanted to help him found another option another treatment another bit of hope and although we reached the fundraising target within just four days I wish more than anything that money could have changed the outcome but it couldn't and that's hard really hard because when someone so young who you care about loses their life it makes you stop and think about everything about how quickly things can change about how precious time actually is and about how important it is to appreciate every moment we spend so much time worrying about what's next the next race the next goal the next achievement but none of us know how many moments we've actually got the little moments matter the conversations last the people who turn up for us the people who started an age station when you're falling apart the people who travel from Utah just to crew you and the people who are waiting for you at home the people who tell you to stop because they love you and the ones who tell you to carry on because they know exactly what makes you tick for that race I was incredibly lucky to have my friends from Utah Ben and Britt who came to crew me and their support that the absolute world and my amazing husband who always has my back within four days we reached the target I was completely blown away by people's kindness and generosity people weren't just

54:53supporting me they were supporting Kev and his family it reminded me I love the ultra running community so much and now I have another challenge coming up in three weeks I'm running another hundred mile but this one's going to be very different I'm going to be running it in honor of Kev and we're raising money for the charity that's lovely wife Susie chose the charity that help Kev Susie and the two beautiful girls just seven and nine through an incredibly difficult time so these miles will be for Kev for Susie and the girls and all the people who supported them when life became something they never expected to be I know that hundred miles is going to hurt there will probably moments when I question what on earth I'm dug but when it gets hard I already know what I'll be thinking about Kev and that little wristband from Las Vegas never give up because sometimes I think the throw things at us that we never plan for sometimes the path changes sometimes you have absolutely no idea how we're going to get to the end but we keep moving forward and we appreciate the people beside us while we're doing it because ultimately the miles aren't the most important thing the medals aren't the most important thing the PBs aren't even the most important thing it's the people the memories the moments we get to share so if there's one thing I take from there's 170 miles in Las Vegas it's this don't wait for something to remind you how precious life is

55:56appreciate the people you love make the memories enjoy the ridiculous moments embrace the hard ones and when things don't go to plan just remember forward is forward and sometimes that's enough never give up Katie Turner we love your tales from the trails heavy flexes and birthday shoutouts please email them to hello at tintrills.com and don't forget to put heavy flex tales and trails or birthday as the subject also don't forget to be a stripper subscriber we have a cheeky code for you it's all caps locks t and you get 20% off your annual subscription and the covers are bare as far as any flexes deals to trails you say this is a show out drip drip drip in they come people just want to just bring me please rip them in please you heavy flexes you birthday shoutouts you drag them back to heroes I love my favorites all the tales and the trails doesn't need to and the great thing of the tales and trails is there's no it can be done at any point like it can be a story that you think I need to share this it happened 15 years ago that beef you still have with somebody that grudge we can do them unanimously we love them we love them keep the coming in hello at tintrills.com

57:05thank you precision fuel hydration for bringing us home perform at your best by crushing your fueling and hydration using precision fuel and hydration plan at sweat test and range of electrolytes and fuel head over to www.precisionhydration.com and don't forget patrons get a whopping 20% off but if you would like to try precision fuel and hydration then you are in luck use the call t2026 for 15% off your first purchase this is probably sacrilege to precision fuel and hydration towers but Lucy was gobble gobble gobbling down a thousand milligrams of electrolyte tab in in a flask with vimpto mixed in and I had a sneaky taste a couple of times not when I was crew but after when I was in that dehydrated and it was delicious so if you want to mix it up a little bit and I got me thinking that actually you could add different squash sensations to the

58:06taste as well and it did make it almost I mean I don't find the electrolyte hard to drink but it did add a little bit of extra nozuna sequa I wonder what a vimpto chew would be like is it black current vimpto this is a theme that's running through okay so vimpto ingredients water and sugar mixed fruit juices grape black current and raspberry a secret recipe including natural futext raps herbs barley malt and spices how do they keep it secret because I put it in greetings on the back vitamin C and vitamin D note the vitamin D is derived from sheep's wool making it unsuitable for vegans so anyway we digress a little bit I have a question for precision fuel and hydration towers which I will be putting to them next week when we chat to them when you open your 90 gram gel twist that little top off how long can it stay in your backpack or by your turbo and you can just sip on it until it goes out of date like is there anything in

59:07it to go off like what would happen I don't know question guys wait here the answer will be with you next week don't think just swallow I've seen a few people saying the secret to stomach settling is to sip on a gel and just take this lowly and personally I cannot imagine anything worse than taking my time over a gel it all depends where I'm at and the race early doors they can just go go go go okay the scenario is you've missed out on the liquid 50 or liquid 100 and you are scrambling for another race in the second half of 20 27 you might not give a flying fudge about like 5800 but you're still looking to fill the gap in your ultra calendar obviously we do not know every race that is out there we will know a lot more than maybe because of the people that you coach and races that they do and I'm very north centric so yeah we thought we'd share I suppose for me personally races that I've done and maybe some races that are on my long range calendar so just

1:00:09give you some food for thought so this is necessary I suppose to be a comparison for the 50 of the 100 because what they have over in Coniston with that I said a festival in Lisa's like it's not festival mind your neck in Gary but they have this kind of buzz yeah what they create in Coniston is a lot different to some races that I'm very fond of but that is quite unique what they have created over there in the lake district yeah Eddie I mean you can't go wrong obviously with the Centurion races yeah we don't need to sell these because they sell themselves but I was thinking about like so I think like well which one would I do if someone was like well what one should I do what 50 what 100 should I do and I would actually say I what about doing a grand slam because I know like Hardmore's do a grand slam I'm the right and that lots of races sort of do do but Centurion do you could do you could do all four 100s all you could do all four 50s as well some people do all four 50s all four 100s as well but they're separate you can't do that then that's not a they are

1:01:10separate engines so so if I was looking for like a real big challenge next year possibly would go maybe the four 50s and they're just about spread out enough that you won't totally ruin in your year there is time for a little bit of running in between as well you're not looking at like a 10 day recovery you know you've done quite a few races and you're looking for a bit of a different challenge go for the 50s and if you've done a few hundreds and you're like what you know want to do something different but I don't want a lot of it I don't want any international travel or I want something that's sort of spread out through you pretty much ticked off your race calendar and you can enter them all as a one entry as well so it's like so I would go yeah I would go I perhaps look at that as something I know it's earlier in the year but the album is 55 I don't think you're going to go wrong with that that's a great race and what's coming up in September so yeah if you've missed out on the 50 you're thinking about something else then Hardmore was 60 oh my goodness me if you love those causal trails dipping it in out of cause lots of steps as sometimes but lovely gorgeous architecture like that kind of seaside architecture lobster parts that vibe beautiful beautiful trails one that I'm fond of I think I've done it twice or maybe I've

1:02:14done the shorter version the St Cuthbert's Way Ultra which is 100k goes from Melrose to Holy Island and there is a bit of jeopardy in that race I don't think I'll weird start depending how confident you are of getting to the cause way before the tide comes in point to point love running of the sea and the jeopardy of the tide to also any of the 30 valleys yeah that is a highlight of my year whichever race I tour the line on and Pong Panta I've only done one of their race I think it was the welcome wheelchair I say assume if that vibe carries on through their roster of races classic old school similar Hardmoers you rock up with some village hall go off and some gorgeous trails what did I have at the end all cheese tasty at the finish too perfect absolute perfection we've got the XNRG races as well they're a little bit more low key and if you're looking at doing a multi day they're a great way to learn as well on really good trails as well great company have a look at those races GBLTras we hear more and more about them they're great

1:03:16great races and also we hear amazing things about checkpoints and volunteers well organized these all sort of things that my little spidey senses here I think I recommend these races to people because I wish want people to have especially if you're just stepping into Ultras as well to have you want to feel supported and you want to have a positive race experience as much as possible we talk about them but less and less LDWA events as well if you just want adventures and you're all a fell race as well like if you just want long run adventures fell race obviously has a little bit is a little bit more spicy and if you're perhaps you don't want a race or you're not as experienced it might be it might be a little bit intimidated LDWA events go on there web page and have a look and you just have to be mindful that as a runner you are there as an invitational guest though I think it's a way to put it out it's not a race but it's a great way to get along with it and as we always know the checkpoints but you have to take your time there's no gossip stop in and out of there you are going in for a whole cup of tea sandwich they've been waiting

1:04:16for you those are the little deer's Darym Dales challenge the checkpoint in the middle of the teased hill oh we should also mention the fling and the devil and the west island way there's not just do rate there's a couple of races now run on the west island way as well great trail you're in the wilds great scenery but you'll also it's not too remote so if you're just stepping on to trail running as well it's great yeah yeah jedratree peak leases done that with a friends and talks very fondly of it because some heavy pencil on highland fling west island weiris any of the grand union canal race leads to live a pill canal race I really had the idea of that too I love I just raps I don't know why I was in slow once when I jumped on the canal and then ran all the way into London from slow and as you kind of came into like London that patting tin it got a bit bougie but it was absolutely gorgeous I don't think others always are trolley if you look there's always a trolley in the canal yeah well it's oh with the gore to well if you fancy something spicy and challenging at the end of the year we will should we put an inch on post outs then you do one of your

1:05:17dog walking ones I love your dog walking ones hi guys just just check in in here with you guys super curious super curious what do you go and put them in put put them in the in the deets below let's share the love I'll do that it's my job one job Gary I tell what we finished the podcast with a joy Gary reminding you all as you're finishing off your run your approaching the school gates you're stirring that mince for the last time to like share subscribe share the podcast with your nearest and dearest but I thought I'd finish with this little pocket of joy because I think it's nice to finish on a high hi I've listened to the podcast for a while not really engaged what oh not really engaged with the online community not for any particular reason otherwise I try not to use social media too much good job however I recently asked for some advice and feedback on the Harriet 10 liter running vest I've been on the lookout for a vest and they're currently on still for bargain 30 pounds I received a lot really helpful comments and I'm grateful for everyone that took the time to respond however I then received a message from someone and I'm not sure

1:06:19if they'd like to be named so I won't who told me they had a smear harrier vest and it was in the size I was after they wanted it to go to a good home and so they offered to give it to me if I covered the postage there is now a new vest on its way to me courtesy of the T-and-Trial community and I just thought this was so wonderfully kind that I wanted to share it this person has made my month or maybe even a year and I'll be sure to pass the act of kindness on when I get the opportunity I also wanted to let you know that you've built a community of truly wonderful people oh I thought that was big firstly to the person that offered the vest that's coming your way when you are 2 a.m. on Crossfell you will be a light will be shined upon you for your good deed and thanks everybody for giving that was a mess during Christine by the way for giving Christine some advice never underestimate like if you're thinking oh should I do a good deed how positive that will be for somebody else and yeah this is going to be paid forward too we just start a wonderful chain of events that's incredible thanks for that thanks to ex-mars pigeonful hydration phoenix latuk and harrier trail running for sponsor show member discounts codes T-and-T5

1:07:22for phoenix T2026 from the hydration Tvers Trava and T10 2020 five for shocks huge thank you to our patrons too we couldn't do that without you and your ongoing support hope you all have a cracking week out on the trails affair a few of you I imagine we'll be heading to the lakes to take on the lap 47 miles of gorgeous trails and probably a few choice words out on the hills ex-energy have their cdc s6 ultra on the go as well so good luck to everybody maybe you were just finishing off the final day of the dragons back if you are and you're listening to this as you were shuffling striding your ass sprinting dragon your ass into card it we got your back you are incredible whatever you up to this week cover blast is here thank the marshals and try to keep the trail chantrums to a minimum b-counter future sale breathe and believe keep your shield high and remember nobody wants to live with regret my name is gary thwits and i'm eddie certain and that was the T-and-trails

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