#18: My top 6 favourite races of 2019 and race plans for 2020

Mike Samuels - combining Powerlifting and Ultra Running

In this episode of the Running 44@60 podcast I’m talking to Mike Samuels about how he combines Powerlifting with Ultra Running 

We talk about how he got into both sports and how he combines them to get the benefits of one for the other.

In Powerlifting Mike focuses on Back Squats, BenchPress and Dead Lift.

For Ultra Running Mike has run six 100 mile races including the 2024 Arc Of Attrition 100 which he completed in 23:00:24 thus gaining the much sought after sub-24 hours black buckle and taking a remarkable three and a half hours off his time from 2023

Mike suggests that any runner seriously considers doing some strength work but advises on starting off small so that they achieve good form before hiking up the weights

During the episode Mike mentioned two challenges he’s going to undertake in 2024:

The South Downs Way in June

And the Race Across Scotland in August

I also mention the West Highland Way Race which listener and previous guest Colin Bathe is running in June.

And Richard Asquith's great book The Race Against Time 

If you’ve done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

This is episode 141 of the Running 44@60 podcast. You can access and download the previous 140 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast I’m talking to Nicky Chrascina 

Nicky is the co-founder of Flanci as well as a passionate runner who has completed over 130 marathons and ultra marathons.
 
Flanci make brightly coloured running clothing and started when Nicky struggled to find anything but largely black running clothing. 

Flanci is an anagram of the first 3 letters of Nicky and husband Alf. 

Nicky’s interest in running started when she was watching the Comrades Marathon with her Dad and her bet her £1 she couldn't run a marathon. The challenge was accepted and Nicky's first marathon was London which she loves and has run nine times.

Nicky'e epic running exploits include some of the most challenging multi-day events across the globe including  Marathon des Sables, the Atacama Crossing in the Chile desert and the Mustang Trail in Nepal. 

The Mustang Trail is one of Nicky's favourites - it involves 170km and 8 stages. 

For 2024 Nicky is doing the Ultra Race Romania  which is 250km of self supported running over 6 stages. It takes place between Aug 5th and 13th with the last two days spent celebrating finishing the run with a tour of local castles including Dracula's! Nicky is listed as Bib number 001.

For 2025 Nicky's adventure will be the Everest Marathon which starts at base camp and is largely downhill! It also is usually held on May 29th to celebrate the first ascent of Everest on May 29th 1953.

Nicky also mentioned Grand 2 Grand Ultra, White Star Running, Pegasus Running and Active Root 

Nicky's top tips: 
Have a go and when you do go and enjoy it! 

If you’ve run something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast I’m talking to Andy Williams about being the valet manager at St Ives for the 2024 Arc of Attrition. 

Andy talks about what a valet does - they essentially pick up runners on the course just before the checkpoint and guide them in.

The valet’s were in action from 3am to 6pm on the Saturday in various shifts

Andy talks about his plan to run the 64 mile plague at the Roseland August Trails (RAT) Festival 

If you’ve done something interesting, ideally an event that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

This is episode 139 of the Running 44@60 podcast. You can access and download the previous 138 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast I’m talking to Pete Sowerby about his amazing 100 mile debut run in the famous Arc of Attrition. 

He finished in 23:42 thus taking home the coveted Black Buckle and winning his age category, not that the Arc has age categories, by over four hours.

Indeed his time would have won him the whole event in 2018.

So during the episode we talk how he started running when he was around 40 and his journey through the local runs to sub 3hr marathons, marathon running for England,  and onto the Classic Quarter, Snowdonia 50k, the Arc 50 and then the Arc 100.

And during that buildup time how with the help of the experts at The Run Lab he changed his running technique and as a result not only got faster but found that his injury rate reduced significantly.

Pete shares details of his Arc training plans including 25 mile back to backs, his nutrition plan and ultimately how it went on the day including one or two low moments the first of which arrived at only 12 miles.

At the conclusion of the episode I ask Pete for two top tips for would-be long-distance runners and they are:

Firstly try out your nutrition plan during your training, get used to eating proper food during training and find out what works for you

Secondly go out there and enjoy the event

After we finished recording he also add practicing hill walking because in the event you are going to be walking up and indeed down some of the hills so you need to practice that.

This is episode 138 of the Running 44@60 podcast. You can access and download the previous 137 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast I’m reviewing the Arc of Attrition 2024, in particular giving a shout out to known listeners who took part in the 100 or the 50.

And as I like a good stat here are some:

Arc 100 - Starters 363 Finishers 217 - Finish rate 60%

Winner Mark Darbyshire in a new record time of 18:51:54 beating his record from 2022 of 19:12:48 when he became the first person to run under 20 hours. 

Runner Up was 2023 winner Gavin Dale in 20.06.12 

Rob Forbes was third in 20:30:15 which I read would have won him 6 of the previous 8 races

Sabrina Verjee was first female in 23:03:40 - just over two hours ahead of Jenny Crouch in 2nd with first timer Stacey French 3rd - the record is 21:22 by Emma Stuart in 2023

Arc 50 - Starters 291 Finishers 222 - Finish rate 76%

The 50 was won by Lewis Ryan in 8:09:58 - the record is Mark Darbyshire 7:39:31 in 2023.

First female was Poppy Collingwood in 9:23 - the record from 2023 is 8:18 by Fiona Pascall

This is episode 137 of the Running 44@60 podcast. You can access and download the previous 136 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

I had a great time at the Cornwall Running Show recording 10 little sections for this episode with visitors to the show.

Here are the links to all the events that they refer to along with some of them the businesses that they run:

Arc of Attrition 50 
Steaming to the Coast
Portreath to Devoran
Bristol Running Show
The Tunnel
Lakeland 100
Tracy Waite
Run Lab
Outlaw Triathlon
Flanci
Saints & Smugglers Challenge 

This is episode 136 of the Running 44@60 podcast. You can access and download the previous 135 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast photographer, videographer, trail, fell and ultra runner Toby Lowe shares some great insights and advice into the world of self navigation fell and trail running as well as the film he has made about Allie Bailey and her Arc of Attrition 100 in 2023.

The film - entitled ‘Allie’ is to be premiered at the The Cornwall Running Show 2024 at 3pm on Sunday January 14th at the Heartlands event centre in Cornwall.

In the first part of the episode we talk about the OMM, the Original Mountain Marathon which started in 1968 and in 2023 was held in the Snowdonia area.

Toby explains how the event works including self-navigation, self-sufficiency (you have to carry everything you need for two days including camping and cooking gear) and how you have no idea about the course until you are handed a map on the start line. 

Toby’s top tips are to do its of strength work as part of your training, including running in a fully laden pack and during the event don’t follow others (they may not be going in the right direction) instead focus on your own navigation skills. 

OMM is teams of two with certain time allowances between starting and arriving at the overnight campsite.

Find out more about the 2024 OM here: https://theomm.com/original-mountain-marathon/events/

Toby also talks about the fell running series on Dartmoor, encouraging listeners to take part in some of the 12 race series which in 2024 starts on April 20th.

Find out more via the South West Fell Runners website: https://swfellrunners.uk

Toby’s running plans for 2024 include the The FellsMan 100 https://fellsman.org.uk

Don’t forget The Cornwall Running Show 2024 will be held on Sunday January 14th at the Heartlands event centre – I will be there encouraging visitors to the show to come and do a two minute recording with me about their running plans for 2024

This is episode 135 of the Running 44@60 podcast. You can access and download the previous 134 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast Performance Psychologist, Certified Running Coach and Ultra Runner Dr Kaz Williams shares some great insights and advice into how to plan and deal with the mental side of running.

Kaz also refers to some of her running adventures Including the Tahoe 200, the Moab 240 and the 400 mile+ 6 day event known as ‘Across the Years’

We have a fascinating conversation that covers all aspects of the mental side of the long run including how to deal with approaching an aid station with your number one thought being ‘this is the place I’m going to stop’ through to being aware of your strengths prior to your big run by conducting your own strengths audit as well as having a mantra for the race, something you can refer to via self talk when things get tough.

Kaz recommends that you write a ‘what if plan’ so if something does go wrong it is not a major surprise and you have a way of dealing with it

And that includes welcoming when the mental side of the run gets really tough, on the basis you knew this moment would arrive so now it has you are pleased to see it

Kaz suggests that keeping a training diary enables us during our taper to go back through the training diary as a reminder to ourselves of all the hard work we have put in to get to this position

And as a bonus here is a link to a blog from Kaz about Tips for UTMB Aid Station Success, which also includes a section on Crew (section 4). 

 https://www.mettlerunning.com/blog/tips-for-utmb-aid-station-success/

Race Reflections Worksheets are available free to download via this link:

https://www.mettlerunning.com/post-race-analysis/

 You can find out more about Kaz and the coaching programmes she offers for runners of all ages, all distances and all over the world at:
https://www.mettlerunning.com and on instagram: https://www.instagram.com/mettlerunning/

Don’t forget The Cornwall Running Show 2024 will be held on Sunday January 14th at the Heartlands event centre – I will be there encouraging visitors to the show to come and do a two minute recording with me about their running plans for 2024.

Trevor Lee ran his first ultra in 2021 - the 44 mile Classic Quarter . Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West. 
 
 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast I’m sharing my favourite 6 races of 2023

I mention separately the three favourite park runs I did which were Babbs Mill on the morning of the national running show and it was also the coldest ever Park run I’ve ever taken part in, Trelissick on June 10th when I celebrated my 100th park run at that venue by donning complete cricket gear and my favourite was the Hove Promenade the day before the Brighton half which my son and I took part in and we decided that we will have a gentle run out on the park run which then got super competitive and in the end he beat me by nine seconds but it was still my fastest of the year.

So the top six are:

In sixth place Cousin Jack – an 18 mile race on the toughest bit of the Cornish coastal path

In fifth place the KVK solo

In fourth place the Brighton Half where I ran sub two hours using the Jeff Galloway walk run method

In third place Hope 24 – my first venture into a festival running event

In second place Exe to Axe -  22 pretty brutal miles and it was on my birthday!

And this year’s winner is St Piran’s Revenge – the toughest yet most spectacular five and a bit miles race I’ve ever done and I love the way it was done in a minimalist way

Don’t forget The Cornwall Running Show 2024 will be held on Sunday January 14th at the Heartlands event centre – I will be there encouraging visitors to the show to come and do a two minute recording with me about their running plans for 2024

This is episode 133 of the Running 44@60 podcast. You can access and download the previous 132 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West

In this episode of the Running 44@60 podcast Tracy Waite tells us all about the Cornwall Running Show 2024

The Cornwall Running Show 2024 will be held on Sunday January 14th at the Heartlands event centre which is juts off the A30 between Redruth and Camborne. 

The Cornwall Running Show 2024 will feature things you take part in including guided runs, yoga, pilates, and general exercise sessions.

They will be numerous exhibitors including wellness, injury prevention, massage, clothing, coaching, run lab analysis, soft tissue therapy, local running clubs and event organisers. 

At midday there will be a stage speaking event designed to help you prepare better for longer runs so covering everything from nutrition and hydration to using rock tape and other injury prevention steps

Visitors can just turn up - no ticket needed and can take part in the interactive events again without having to pre-book

The show will appear to seasoned runners as well as though staring running - maybe via a new year’s resolution - so if you are a runner bring some non-runners with you

For those starting out ‘SwapBox’ will be at the show. Swap Box gathers in running clothing and shoes runners no longer need and finds them a good home - often with those new to running who can then give it a go without investing in lots of kit. 

This is episode 132 of the Running 44@60 podcast. You can access and download the previous 131 episodes via your usual podcast app or on the Running 44@60 podcast page. 

Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 

The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra.

Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West