Winter doesn't care about your goals. It's cold, it's dark,and your bed is warm. So, what separates the runners who come out the other side fitter, sharper, and ready; from the ones who spend September wondering wheretheir fitness went?Isobel and Ron get into the real mechanics of stayingconsistent when conditions are against you. Habits, habit stacking, identity, and why keeping promises to yourself in winter is the most important training you'll do all year.This isn't a motivation pep talk. It's a conversation aboutwho you're becoming when no one's watching.

Most runners use the same race strategy for every distance.That’s why they blow up in marathons, fall apart in ultras, or leave speed on the table in shorter races.In this episode, Ron and Isobel break down how race strategy changes from the half marathon all the way to the 100 miler.They cover:Pacing mistakes runners make at every distanceFueling differences from road races to ultrasWhy the marathon to the miler it's really an eating competitionThe mental shift required for 50Ks and beyondWhat actually matters in a 100K and 100 milerThe biggest mistakes ultra runners make earlyHow different race distances expose different weaknessesThis is not just about running fitness.It’s about strategy, patience, emotional control, and knowing what the race actually demands from you.Whether you’re training for your first half marathon or your next miler, this episode will change how you approach race day.

At 39km into the Buffalo Stampede 100k, I rolled my ankle (and broke it!) and ruptured my ATFL ligament. Boot on. Running stopped. Tor des Géants in September still on the calendar.In this episode, Ron and I talk through what actually happens when a serious injury hits mid-season, not the motivational version, the real one. The emotional crash, the identity hit, the urge to panic-plan at midnight while Googling recovery timelines.We cover:— The right and wrong way to respond in the first 48 hours— Cross training options that actually maintain fitness (and the ones that don't)— Mental coping strategies including visualisation, identity separation, and controlling the controllables— Why volunteering is more useful than most injured athletes think— How to return to running without wrecking yourself a second time— Adjusting race goals without abandoning themIf you're navigating an injury right now — or you coach athletes who are — this one is worth your time.Isobel Tait is the founder of Peak Endurance Coaching, a three-time Barkley Marathons competitor, three-time Australian representative at the World Long Distance Mountain Running Championships, and winner of the Six Foot Track Marathon. She coaches ultra runners on mindset, race preparation, nutrition, and performance.📅 Free 30-minute strategy call: here📸 Instagram: @peakendurancecoaching

Hiring a running coach should make your life easier.It should fast-track your progress, keep you consistent, and get you better results.But the reality is… most runners either don’t hire one whenthey should or they hire the wrong one and waste months, sometimes years.So today Ron and I are going to walk you through exactly what you need to look for in a coach so you actually get results from it.

Racing is one thing. Crewing is another game entirely.In this episode, we unpack the reality of the Buffalo Stampede. What it felt like out there, what went right, what didn’t, and what you only learn when you’re deep in it.Then we shift gears into the NZ 6 Day race. Not as athletes this time, but as crew. And honestly, it gives you a completely different perspective on suffering, pacing, and what it actually takes to keep moving for days.Two completely different experiences. Same sport. Big lessons.If you think you understand ultras, this one might change your mind.

Most runners waste time on the wrong cross training.They do workouts that feel hardThey do sessions that look impressiveThey do what everyone else at the gym is doingBut very little of it actually makes you a better runner.So in this episode we ranked different types of cross training out of 10 based on how useful they actually are for runners.Strength trainingCyclingSwimmingStairmasterYogaEllipticalRuckingGym workAnd a few controversial onesSome of them help a lotSome of them help a bitSome of them are almost uselessIf you want to know what is actually worth your time, listen to this one.

Most runners think they need more mileage, more speed work, or more motivation to improve.Most of the time that isn’t the problem.In this episode we talk about the habits that actually keep runners stuck.Comparing yourself to people on Strava without knowing their context.Panicking after one bad run.Winging your training instead of following a plan.Expecting every session to feel good.Chasing motivation instead of building discipline.We also break down the rule of thirds.Why a third of your runs will feel great, a third will feel average, and a third will feel terrible.And why that is exactly what should be happening if your training is working.If you want to level up your running, this is the stuff that matters.If you want structured training instead of guessing, you can apply for coaching at Peak Endurance.

Most runners sabotage their race before they even reach the start line. Not because they didn't train hard enough. Because they taper badly.In this episode we break down exactly how to taper properly before an event so you arrive fresh, sharp, and ready to perform.We explain the 3 week taper strategy we use for ultras, why your longest long run should be three weeks out, and why reducing volume does not mean removing intensity.You'll also learn the biggest taper mistakes runners make, how race week should actually look, and why B races only need a minimal taper.If you’ve ever felt flat, sluggish, or underprepared on race day, this episode will help you understand why and how to fix it.Topics covered:• The purpose of a taper• Why your longest long run should be 3 weeks out• Reducing volume vs reducing intensity• How race week should look• The biggest taper mistakes runners make• How to taper differently for A races vs B racesIf you want to arrive at the start line feeling strong instead of exhausted, this episode will help you get your taper right.

Ultra running can become very self-focused.My training.My race.My goals.But this sport does not survive on personal ambition alone.It survives because people give their time, energy, and care behind the scenes.In this episode, we take a holistic look at volunteering inultra running.We talk about the full range of roles most runners neversee. From aid stations and sweep teams to course marking, logistics,registration, and race-day coordination. There is more to it than handing outcups at 2am.We explore why volunteering can be powerful for injuredrunners who feel disconnected from the sport. How staying involved protectsyour identity, keeps you grounded, and reminds you why you started in the firstplace.We unpack what you learn when you stand on the other side ofthe finish line. The patterns. The mistakes. The leadership. The resilience.The humanity.And we talk about something bigger.Community.Because at some point, if you want to be part of this sportlong term, you move from consumer to contributor.If you love ultra running, this conversation will challengeyou to think differently about your role in it.Not just as a competitor.But as a custodian of the culture.

Ron and I have a fun chat with Daniel Kokken, assistant coach at Peak Endurance Coaching. We find out about his coaching philosophy and discuss recovery!