Victoria Cousins is an ultra runner who has had a dramatic rise to running supremacy over the past couple of years, going from knee surgery to completing Centurion’s Grand Slam of 100 milers in 2023 and running three marathons in three weeks in three countries. Spurred on in part by her husband and previous podcast guest Stephen Cousins, we think she’s one to watch, however as you’ll see Victoria is extremely humble about her achievements. A lot of races get shout outs here - we discuss the GU36 race in Guernsey, The Brecon Beacons Ultra, Suffolk Backyard, SDW50, Thames Path 100, South Downs Way 100, North Downs Way 100 and the Autumn 100… and much more.

On this special episode which was held at the pop-up Ponnek Running Store in Falmouth on 28th October (yeah, took a while to get this out!) Tris records the first every live episode of Trail & Error with Jay Medway from Left Handed Giant Running Club in Bristol. On the episode we talk about the Arc of Attrition, Jay’s philosophy on running clubs and the details of how LHG running club operates with its typical number of 150 runners per week. We talk injury and recovery, adventuring over racing, crewing a 200 mile race around a town square, and how running clubs can support communities. Plus much more!

Allie Bailey is an ultra runner, and endurance and mindset coach. She has run across Lake Khovsgol in Mongolia, crossed the Namibia Desert, run the full length of the Panama Canal, run the length of the UK and was the winner of the Wild Horse 200 mile race in the Brecon Beacons. On top of that she has run over 200 marathons. So it’s all the more incredible to hear that much of this was achieved under the cloud of an alcohol addiction. On the episode Allie talks to us about her road to recovery, what running can (and cannot) do for mental health, what constitutes a ‘good runner’, speed walking, and much sillier stuff besides.

Elsie is a doctor, North Face sponsored trail ultra runner, 2:33 marathoner, and a returning guest on the T&E podcast. On the episode we talk about her recent win at Nice Côte d'Azur by UTMB, her winter Bob Graham round record, and reaching her limits with heat stroke at the Calamorro Skyrace. We touch on some of Elsie’s training strategies, including her 40% incline treadmill and depriving herself of oxygen in bed and while on the treadmill with an altitude mask. All that and more. PS. The audio quality is fairly poor on this one. We’ll try to make sure it doesn’t happen again.

Our biggest ever race deserves our biggest ever episode. Join Jay and Tris as they delve into the belly of the beast that is the Montane Dragon's Back, a six day ultramarathon through Wales. Featuring content captured throughout the course of the week, a day by day synopsis of the event, as well as our own experiences on course, this is the Dragon's Back recap that you are looking for.

With most of the training done and a two week taper left, Jay & Tris discuss their preparations for Dragon’s Back 2023 - a 380km, six day, stage race, through the length of Wales with 18,000m of elevation gain and loss. On the episode we discuss the highs and lows of training, our training plans, nutrition, kit, hopes, and fears.

Ben is an evolutionary biologist, primatologist and broadcaster. He has been Professor of Evolutionary Biology and Science Engagement at the University of East Anglia since 2019. Much of his career has been focussed on primates in Africa. On this episode we talk about the Dragons Back race, which Ben, Jay, and Tris are all training for. We hear about Ben’s experiences reccying the course, and in particular Crib Gogh. We then tap into Ben’s wealth of knowledge around human evolution, running mechanics and form, touching on fascia, strength training, psychology, endurance and breathing, and how he has - in our words - been “sciencing the shit” out of his training.

Andy Blow is the founder of Precision Fuel & Hydration, a company that makes sports supplements for endurance athletes. He has a BSc Honours degree in Sports and Exercise Science from the University of Bath and has co-authored a number of scientific studies and books. He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone. Andy has finished in the top 10 in Ironman events and won the XTERRA Age Group World title.  On the episode we talk about Andy’s sporting background and how it led him to setup Precision F&H. We then talk about hydration, electrolytes, sweat testing, peeing during exercise, and calibrating hydration to your personal needs. Then it’s onto fuelling, carbohydrate intake for energy and recovery, with examples of where the low-carb and high carb approach have seen results. Check out the below links to articles on the Precision F&H website (authored by Andy) that cover many of the topics discussed in this episode.  Measure your sweat rate - https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/ How Much Dehydration Can you tolerate - https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/ Nutrition Endurance per -  https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/ How Much Carbohydrate do you need?  - https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/

James Forbes is a mountain leader, rock climber, kayaker and runner. He is also the founder of Trench foot cream. On this episode we talk about James’ experience in endurance events, the 300km Northern Traverse, hallucinations, the founding of Trench and its subsequent success, being support crew on the Dragons Back, and how to plan and prepare properly for multi day events. https://trenchfootcream.co.uk/

Matt Whyman is an ultra runner, artist, dad, and author of a number of very good books (fiction and non-fiction) including one about running: Failure Is An Option “the story of an average runner who sets out to discover just how far he can go.” On this episode we take a deep dive into the Dragon’s Back Race, a six day ultra in Wales which Matt ran in 2021 and is attempting (along with Tris and Jay) again in September 2023.  www.mattwyman.com