In this coaching call, Ben and Fletch discuss some specifics on intervals as well as answer the listener question about the classic “marathon long training run” and how that does or doesn’t translate into longer runs.

Ben and Fletch answer a listener question on balance, then dig into the mindset and simple structure that make long-ultra prep sustainable. They also tackle the myth of balance or lack of it and look at this week’s training and peek at what is to come.

In this coaching call, Ben and Fletch discuss the importance of deloading in training, the psychological aspects of recovery, and how mental preparedness can impact performance. They explore the individual nature of training plans and the necessity of adjusting based on personal fatigue levels.

Here we are with the second edition, a quick look at the training plan for the next week with a few insights into the sessions. We then talk about the importance of lactate testing, not just for long runs, for all runs - prompted by our first listener question. So don’t be shy, if we want to hear from something useful (from Fletch) or just something (from me!) then let me know.

People often take the piss because most of my runs are the same loop. Out the house, turn right, turn left, over the two bridges, turn right, out and back. Up and down that same stretch. Boring, apparently.

Ben and Fletch kick off a weekly, fly-on-the-wall coaching chat on the road to Badwater 135 (entry not yet confirmed). They unpack how much speed work an ultra actually needs, why most runners overdo mileage, and how to balance stress and recovery when life is busy. A quick dive into lab testing (lactate/VO2) shows how data shapes smarter, more human training.

Two parts to this one. Last week was different to normal. It is the time of year I usually head down to Devon to go sailing with my dad and my uncle. This year was not an option. Uncle Steve’s partner, Bea, is undergoing treatment for cancer and his boat is out of the water with some dry rot. With Steve at home caring for the two women in his life, I decided to head away with my dad instead.

Back in the lab with Fletch this week for a lactate and VO2 max check-in. Same protocol as always: 3 minutes on, quick ear lobe prick, then straight into the next 3 minutes, starting at 10 km/h and stepping up by 1 km/h each stage.

Sorry for the silence. Summer happened - Wales, Norfolk, Greece - and fitting training around work and three kids at home was a juggling act.

Rest day, and I’m twitchy. Last Monday kicked off with a nasty 3 × 5 km session..

Thought I’d try something new and drop a quick ramble instead of one of my epic race reports. Call it a Monday-morning postcard from the pain cave.

I have been plagued by issues since I stopped rowing years ago, in fact it’s the reason I stopped. Twenty something year later and I might me emerging from what has been a quite challenging episode at times. With Badwater135 now (hopefully) looming on my calendar, getting this back issue truly solved is no longer optional – it is the difference between starting Death Valley with confidence or not starting at all.

So here we are again, a few weeks have passed since crossing the finish line at Nove Colli Run (NCR) for the second time and it's time to reflect: what happened, what went well, what didn't and what's next.

On a Wednesday, I typically have two runs - two interval sessions. I like it. It’s a big day, and I enjoy the somewhat contrary take on “hump day.” Why not make the middle of the week a bit more brutal?

It’s the 10th December and for the second year running I’m doing the “advent accumulator” - the premise is simple, run the number of kilometres of the day of the month up until Christmas Eve. It’s a bit of fun as a concept, but it’s harder than you think.

Strava was once celebrated as the epitome of a community-centered app. It wasn’t just about tracking runs or rides; it was about connection - a digital space where athletes of all levels came together to celebrate, compete and share. But as Strava matures into a corporate behemoth, the very community it fostered now finds itself questioning whether the platform is shifting away from its roots.

A year ago today I woke slightly bleary-eyed, it was Monday morning and we’d had some friends round for lunch on the Sunday.

I met Fletch in Farnham, where the OneTrack Running HQ is, a small studio office and gym. The gym is kitted out with a a state-of-the-art running machine (obvs) and a rather serious looking squat rack, alongside a splattering of extras. It’s not a gym for workouts, one for assessments. Next to the running machine a sharps bit for all those lactate testing ear prick lances and a few gadgets lying about.

My journey into trying EVERYTHING to sort out my back issues has brought me to the foam roller, a history of failure first. Such an innocuous looking device, but one wrong move or location and you can be screaming.

For years I’ve been running in TwinSkin, I haven’t been blister free the entire time but they really have served me well. Don’t fix it unless it’s broken they I hear you say?