This was very much a recovery week. Daytona is still in my legs and, if I am honest, in my head too. I felt that sort of tired where you are fine on paper, but the body quietly says, “Absolutely not thank you,” every time you move.

This was very much a recovery week. Daytona is still in my legs and, if I am honest, in my head too. I felt that sort of tired where you are fine on paper, but the body quietly says, “Absolutely not thank you,” every time you move.

Fletch and Ben discuss Ben's recent race, the Daytona100, 100miles along the Florida coast. They talk fuel, hydration and into the muscle degradation that affected the second half of the race. Some insights into what went on in Ben's head, but as much a summary of the race and the starting point for where the training focus will now shift.

In this conversation, Ben and Fletch discuss the intricacies of preparing for ultra marathons, focusing on both physical training and the mental strategies necessary for success. They explore the importance of tapering, the psychological aspects of endurance running, and practical tips for race day. The discussion emphasises the need for mental resilience, the significance of preparation, and how to manage thoughts during long runs.

I know, we missed a week - hopefully you all found something else to do and weren’t too lost. This week we talk trainers, well we scratch the surface.

Well that was bloody brilliant. Just finished my Saturday session and felt compelled to scribe.

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?