Kielder Marathon Training

Hey there,!

As I kick off my journey toward the Kielder Marathon in October, I thought I’d share my weekly training plan here. I’m breaking down my progress each week, so you can follow along, stay inspired, and maybe even pick up a few tips if you’re training for your own races.

So, let’s dive right in!

Welcome to my training escapade blog for the build up to the Altra Kielder Marathon Weekend 2025 taking place around Kielder Water in Northumberland.

A reminder of why I am doing this event. I am extremely grateful to be part of the She Runs Free team as part of the collaboration between Boldlirun, Altra Running and Kielder Marathon. The aim of this initiative is to raise awareness around safety in running and to show what’s possible when women are empowered to run freely, confidently, and visibly. A fab article about it here. More about Boldlirun and their sessions here.

Event overview: Marathon on Sunday 5^th October 2025, as part of the weekend festival from Saturday 4^th October to Sunday 5^th October.

According to Timeoutdoors; this is Britain’s most beautiful marathon!

Location: Kielder Water and Forest Park, Hexham, Northumberland – circumnavigating the largest man-made lake in northern Europe over mostly off-road, hard-packed trail.

I will be running the marathon covering 26.2 miles in a single loop. 

Route features: Off-road lakeside and forest trails.

This blog will detail my training journey to race day weekly.

Coach: Holly Wootten sessions delivered via Training Peaks app

Week 1: Monday 28^th July to 3^rd August 2025

1. Weekly Goal / Focus - Getting Started & Finding Rhythm
Ease into structured training and re-establish running consistency.

2. Weekly Training Summary

·       Monday – Stair climbing (23 mins), Strength and conditioning (5 mins - should have been longer but i was tiredso aborted the session. Sometimes it just goes like that.), Easy run (15 mins). This was a road run at conversational pace– A great start to the week to shake off the cobwebs

·       Tuesday – Strength training (bodyweight & core) – upper body only

·       Wednesday – Progressive run (50 mins) – Moving through different effort levels; easy effort 5-6.5 at 65-70%, steady effort 6-7.5 at 70-80%, threshold effort 7.5-8.5 at 80-85% and speedwork 9-9.5 at 90-92%

·       Thursday – Rest

·       Friday – Long run (75 mins) – RPE 5-7 Controlled, running fluidly and very much a conversational pace. Felt really good. Yoga at home (24 mins)

·       Saturday – Strength training (warm up, circuit, cool-down) – Mobility focus

·       Sunday – Rest (but had Runthrough 10km race)

Training for the week : 30km (run), 19.3km (walk), yoga (23 mins), stairmaster (23 mins), Strength (1hr 31 mins)

3. Key Session of the Week

Great to have a proper plan now involving the use of the stair master as this is something I started using more recently. This will really help to develop my leg strength and compliment any hill training.

The week involved 3 -  10km runs plus a 15 minutes run on Monday. Runs felt steady especially the Friday easy run in Greenwich Park which has been a staple for many weeks. Great confidence boost. It wasn’t fast, but it was comfortable, and I felt like I could have gone further. Always a good sign early in the training cycle!

4. Reflections & Notes
Overall, Week 1 was a solid start. The mileage wasn’t crazy high, and I was able to stay consistent and get in all my key workouts. I was especially happy with how my body felt after the long run. No major aches or pains—just some normal fatigue that comes with building endurance again.

The biggest takeaway for me this week is the importance of rest. I kept the hard workouts light, focused on recovery, and made sure to get enough sleep.

5. Looking Ahead: Week 2
Next week, I'll be upping the total distance and adding a tempo run on Thursday to start building some speed. I’ll also continue to focus on keeping my recovery as solid as my workouts. The goal is to slowly build both distance and intensity without burning out too early.

Strength session (if interested):

Warm up:

·       Half kneeling overhead bends (1 x 10 reps/side)

·       Quadruped Hip CARs (1 x 5 reps/side)

·       Banded Hip Abduction (1 x 10 reps/side)

·       Iron cross (1 x 5 reps/side)

·       90-90 (1 x 10 reps/side)

Circuit:

·       Lying hip raise (2 x 15 reps)

·       Bird dog (2 x 10 reps/side)

·       Deadbug (2 x 10 reps/side)

·       Side plank 2 x 1 @ 30 secs)

Cool Down

·       Raised leg belly breathing (legs on a ball)

✨️✨️✨️✨️✨️✨️✨️✨️✨️✨️✨️✨️✨️✨️

 Stay tuned for next week’s update, and feel free to reach out if you’re training for a race too! I’d love to hear how your training is going.

 

 

 

A Weekend of Empowerment and Adventure at SheRuns Camp hosted by Pegasus Ultra

This past weekend, 27th - 29th June 2025, Pegasus Ultra arranged an amazing weekend of workshops, guest speakers and trail running and hikes for SheRuns: Cardiff, a vibrant women-only running group based in the heart of Cardiff. It was a weekend not about competition, but about fun, self-discovery, and the joy of running. SheRuns embodies a philosophy of inclusivity, support, and building community—and that was evident from the moment I set foot at Pegasus HQ in Crickhowell (📸 below).

But unlike typical races that focus on competition, Pegasus Ultra has been instrumental in creating spaces where women can build confidence and challenge themselves in a non-competitive atmosphere. Through joint events like the SheRuns Camp, they’ve shown that ultra-distance events don’t have to be intimidating or isolating; instead, they can be an opportunity for personal growth, connection, and joy. Together, SheRuns and Pegasus Ultra are reshaping the trail running experience for women by fostering an environment that encourages personal growth, camaraderie, and the joy of movement. All my faves in one!!!

What’s particularly powerful about the partnership between SheRuns and Pegasus Ultra is their shared commitment to inclusivity. Many of the women who take part in SheRuns are new to running or just starting their journey, and the weekend camp was designed with this in mind. There was no pressure to be the fastest, and no one had to worry about not being good enough.

Pegasus Ultra understands that ultra-distance running can sometimes feel like an exclusive sport for experienced athletes. They’ve worked with SheRuns to break down those barriers, making trail running accessible to all levels, and providing encouragement and resources for every participant—no matter where they are on their running journey. The camp wasn’t just about running or hiking — it was about learning, connecting, and supporting one another.

Getting some mountain history lesson from our very own mountain ⛰️ goat Nick 

Trail Running: Celebrating Every Step

For SheRuns, running is never about speed or finishing first. It’s about running at your own pace, celebrating every step, and encouraging each other along the way. At SheRuns Camp, trail running was at the heart of it all. The terrain was challenging—filled with twists, turns, and breath-taking views Black Mountains of the Bannau Brycheiniog landscape—but every woman was given the freedom to run (or walk!) at her own pace.

Whether you were charging up a hill or taking your time to enjoy the surroundings, no one was left behind. I volunteered to be at the back and used this as an opportunity to support and chat all the way round! This was a weekend to celebrate the journey, not the finish line. It was about the personal victories: conquering a tough hill, finding peace in nature, or simply being proud of moving your body in ways that felt good for you. So wonderful to see and hear all the different experiences of the ladies with some being very new to trail running and others who have completed many ultras.

Inspiring Guest Speakers: Strength Beyond the Physical

Alongside the physical challenges, we were treated to inspiring talks. The amazing Rhys Jenkins (Co-founder and Race director of Pegasus Ultra) shared his jouney and the incredible challenges that he has taken on plus the near death experience he went through during one of his adventures. 

Rhys Jenkins and Nye ☺️

I was also given the platform to share my running journey including the highs and lows of it all. I took this opportunity to highlight topics like resilience, body positivity, and mental well-being—reminding us that running isn’t just about the physical act; it’s about strengthening the mind and spirit too.

Proudly wearing my Here for the women's race tshirt

One topic that resonated with many was about overcoming self-doubt and finding confidence, not just on the trail, but in life. It was a beautiful reminder that the strength we develop through running can spill over into all other areas of our lives—whether that’s at work, in relationships, or in the way we view ourselves.

Final evening of the weekend. Having a cosy chat about all things.

Adventure Workshops: Learning and Growing Together

The weekend wasn’t just about running; it was about learning and growing together. Throughout the weekend, we participated in hands-on workshops that covered everything from trail navigation and injury prevention to mental techniques for staying motivated. These sessions weren’t just about becoming better runners—they were about becoming better, more confident women.

Navigation and map reading delivered by Nick Lyons: If you are anything like me then you will have become accustomed to using the navigation on your watch during training or race. I do not own any maps or compass. As trail runners, we often rely on GPS watches and apps to guide us through remote terrain. But what happens if your battery dies mid-run, you lose GPS signal or your device malfunctions? That’s when traditional navigation skills become not just helpful—but essential.

📍 Why Map & Compass Skills Still Matter

1.     Tech Fails – Even high-end GPS watches and phones are vulnerable to battery drain, poor weather, or signal blackouts. A paper map never runs out of charge.

2.     Self-Reliance – Knowing how to read a topographic map, orient a compass, and understand key features (like contour lines, spurs, and re-entrants) makes you more independent and confident.

3.     Route Finding – Trails often vanish in bad weather, overgrowth, or snow. A GPS might show a straight line, but map reading helps you choose a safe and sensible route around terrain challenges.

4.     Safety Backup – In emergencies, having a map and compass—and knowing how to use them—can help you reorient, locate escape routes, or guide rescuers to your position.

This is a skill that needs to be revisited often as with everything else, use it or lose it. Myself included!

Need to buy this book! 

Bearhug session delivered by Rhys George (Co-founder and Managing Director)

Bearhug’s compression sleeves deliver practical, scientifically-informed recovery support—rooted in bamboo-charcoal's ability to increase blood flow and soothe muscles. Perfect for race prep, injury maintenance, and keeping everyday performance on track. Some of the products on offer includes: calf compression sleeve, knee compression sleeve, thigh compression sleeve.  The products can be used during activity, after training or all day relief to ease swelling or repetitive strain soreness. I wear my knee compression sleeves in the gym regularly.

Rhys told us about the different products already on the market as well as up and coming products currently in testing, very exciting!

Other workshops that took place over the weekend delivered by Malou Evans

Icebath

Meditation

A Community of Women Supporting Women

But what truly made this weekend special was the sense of community. SheRuns has always placed a strong emphasis on inclusivity and creating a supportive, welcoming space for women of all abilities. Whether you were a seasoned runner or someone taking your first steps into the sport, you were met with encouragement and warmth.

During the SheRuns Camp experience, Pegasus Ultra helped facilitate a weekend where women could step outside their comfort zones, challenge their own limits, and embrace the mental and physical benefits of running. The trails may have been tough, but the support was even tougher—meaning no one was ever left behind. The atmosphere was focused on growth, self-discovery, and pushing your own boundaries, all in a way that kept running fun and engaging.

As we tackled the trails together, it was clear that SheRuns is more than just a running group—it’s a sisterhood. Women cheered each other on, shared their experiences, and built new friendships. Everyone felt a sense of belonging, whether we were laughing over a cup of tea or comforting each other through the tough stretches of the trail.

Well-Being: The Heart of SheRuns

SheRuns isn’t just about running—it’s about well-being, too. The physical and mental health benefits of running are powerful, and SheRuns makes sure that every woman has access to those benefits in a safe and supportive environment.

Throughout the weekend, the ladies were encouraged to listen to our bodies, take rest when needed, and remember that running is a gift to ourselves. It’s not about pushing through pain or achieving perfection; it’s about finding joy in movement, embracing our strengths, and supporting each other every step of the way.

Takeaways: Empowerment, Growth, and Connection

By the end of the weekend, I believe that everyone left with more than just sore legs and new skills. We left with a sense of empowerment, a stronger sense of community, and a deeper understanding of the role running plays in our well-being. SheRuns Camp wasn’t just about becoming better trail runners—it was about growing as women, inside and out.

Thank you to Pegasus Ultra for an incredible experience, the SheRuns team, the inspiring guest speakers, and all the incredible women  (and men!) who made this weekend so special. Whether you’re new to running or a seasoned athlete, there’s always a place for you in the SheRuns community. Thank you Rhys and Cerys for asking me to be a guest speaker and giving me the opportunity to share and connect. Would I do this again? ABSOLUTELY!! Ready and waiting for the next opportunity 😊

If you’re looking for a supportive, inclusive group where you can connect with other women, challenge yourself, and find joy in running, I highly recommend checking out SheRuns: Cardiff. Trust me, you won’t regret it.

Conclusion: A Sisterhood of Strength

SheRuns Camp at Pegasus Ultra was more than just a weekend of trail running—it was a weekend of growth, connection, and empowerment. It was a powerful reminder that running, like life, is about progress, not perfection. It’s about showing up for yourself, and showing up for each other.

The way Pegasus Ultra collaborates with SheRuns reflects their shared belief that running should be accessible to all, regardless of experience level. Whether you’re training for an ultra or just starting out with trail running, the key is the supportive environment they create together.

Pegasus Ultra has truly shown that trail running is for every woman, at every level of fitness, and that the power of movement can create meaningful change, both personally and within the community. By empowering women to move, to challenge themselves, and to take up space in the world of trail running, they’ve helped redefine what it means to be a runner—one step at a time.

Here’s to more runs, more adventures, and more memories with this incredible community.

Why More Women Should Take on the SheRuns Experience with Pegasus Ultra

Running is often seen as an individual sport, but through SheRuns and their partnership with Pegasus Ultra, it’s about so much more than just running. It’s about discovering your strength, challenging yourself in new ways, and being part of a supportive community that celebrates every woman’s journey, no matter where she starts.

For any woman looking to join a welcoming, empowering, and supportive running community, SheRuns is the place to be. Whether you're a complete beginner or a seasoned runner, SheRuns and Pegasus Ultra are here to help you find joy in movement and be part of something bigger.

So, why should more women take on the SheRuns experience, especially with the guidance and support of Pegasus Ultra?

1. It’s a Safe, Supportive Space for All Women

2. A Chance to Challenge Yourself, Mentally and Physically

3. Building a Strong Sense of Community and Connection

4. A Fun, Relaxing, and Inspiring Experience

5. Learning from Experts: Education and Inspiration

6. Empowerment: Discovering Strength, Inside and Out

Running can be solitary, but with SheRuns, it’s anything but. Through this experience, you’ll gain access to a community of strong, like-minded women who understand your struggles, share in your successes, and cheer you on every step of the way. The SheRuns community is built on a foundation of support, and the collaborative spirit with Pegasus Ultra helps enhance that experience.

Whether it’s sharing tips, giving each other a boost during a tough section of the trail, or simply bonding over a warm drink at the end of the day, SheRuns shows that the best part of running is the community that supports you. It’s about friendship, shared experiences, and growing together.

One of the biggest advantages of the SheRuns experience with Pegasus Ultra is the wealth of knowledge available through the guest speakers and workshops. These events offer a chance to learn from some of the best in the field—from running techniques and injury prevention to mental strategies for tackling tough trails. You’ll walk away not only with new skills for your running journey but with a greater understanding of how to approach physical activity in a way that prioritizes your health and well-being.

Women who take part in SheRuns gain valuable tools for building a lifelong love of running and wellness. You’ll learn practical strategies for fuelling your body, pacing yourself, and staying motivated. This knowledge isn’t just about running—it’s about life. It’s about embracing the mind-set that you are capable of more than you think.

The SheRuns experience with Pegasus Ultra is designed to empower women to discover their true potential, both on and off the trail. It’s about taking ownership of your body, finding joy in movement, and developing confidence. The support and camaraderie you receive help you break free from self-limiting beliefs and push through mental and physical barriers.

Running teaches you to trust yourself, to push through difficult moments, and to celebrate your achievements. With Pegasus Ultra, you’ll learn how to with a positive mind-set, and most importantly, you’ll feel proud of every step you take. Whether you’re running a few miles or tackling an ultra, you’ll leave feeling empowered and ready to face whatever comes next.

Until next time 🙏🏿💜❤️

📸 kindly taken by SheRuns ladies, Daz Photography and of course me! 

Growth and Leadership: Beyond the Start Line: My Experience at Beyond Trails London 2025

On 21st June 2025, I had the incredible opportunity to serve as a Start Manager at the Beyond Trails London event—a dynamic day that brought together trail running enthusiasts from all over the UK for an unforgettable journey through the capital’s green corridors and urban wilds.

Finishers T-shirt

A fully-signed, well-supported route following part of London's Capital Ring footpath, which forms Greater London's 'inner circle'. On the way, the runners experienced some of London's best-known and best-loved sights: Eltham Palace, Wimbledon Common and Richmond Park. The event offered participants a choice of 25km trail route or 55km ultra.

Signs in Richmond Park

As someone who is passionate about both event organisation and outdoor adventure, this role sat perfectly at the intersection of adrenaline and logistics.

As runners, most of us see the race start as just a few minutes of countdown and clapping, but behind that smooth send-off is a hive of organised chaos, precise timing, and loads of teamwork. So today, I’m pulling back the curtain and sharing what it’s really like to be on the other side of the start line.

The Calm Before the Surge (Well… Kind of)

The alarm went off at 4am but my mind was already racing with excitement as this was my first event with Beyond Trails.

Being a Start Manager means you're responsible for making sure hundreds (sometimes thousands) of runners have a seamless, safe, and positive launch onto the course. You're also the go-to for any curveballs that come flying in. I was not the only start manager on the day so I worked closely with the other start managers and event director!

The Realities of Start Line Operations

Here’s what my day actually looked like, in between radio checks:

(Zello | The Most Reliable Push-to-Talk Walkie-Talkie App) 

App used to communicate between the team. A fantastic app! Free to download and use 

App used to deliver some of the briefing

· Wave Control: Ensuring runners were grouped correctly and knew when and where to go. Think crowd herding, but with a friendly smile.

· Time Syncing: Coordinating countdowns with the timing team so each wave start was logged accurately. Every second counts, especially for those gunning for PBs. Fortunately as it was a 32 degrees kind of day, most runners were sensible and left the thought of PBs at home. Safety first, all day, every day as I reminded them during the briefing.

· Problem Solving: A number of runners had dropped down from 55km to 25km so it was important that they were given a new wave number and also go to the correct start – as 25km and 55km had different start locations.

· Runner Morale: High-fives, pep talks, and a few nervous first-timers who needed some grounding. That emotional side? It matters.

Why This Role Matters

There’s something powerful about holding the start line. It’s the threshold between training and challenge, nerves and achievement. As a Start Manager, I wasn’t just coordinating logistics with the rest of the team —I was helping set the emotional tone for everyone stepping onto that course.

I also saw the grit behind the scenes: the volunteers, the medics on standby, the crew members sprinting to fix signage or restock water. Events don’t just happen—they’re built by people who care. We are eternally grateful for the amazing volunteers as without them most of these events could not take place.

Delivery of toilets at 5:30am

Being a race director / start manager as a black woman I hope will bring a unique perspective to the running community. I want to model leadership, perseverance and inclusion in a space where there has been challenges. I want to continue to inspire and lead by example. I hope that I am able to raise awareness about the systemic gaps that exist in the world of event management, particularly in sports. A lack of representation and inclusivity in many event management roles can limit diverse perspectives, which is why I am so passionate about this work. 

Variety of route signs shown to runners used during briefing

So my role on the day was varied:

- From setting up at the start and packing up

- To delivering the briefing for the waves at both the 25km and 55km start

- Checking in on the runners

- Cycling 10 miles to collect signage

- Walking 6 miles to collect signage

- Learning how to use radio equipment

Crank Queen - as I called myself. Cycling through the route to take down signage. 

Moments That Stuck

· Speaking to exhausted and emotional runners who were battling the heat, trying to stay hydrated but also very drained. Of course they all wanted to go and conquer the course. I spoke to them and advised them to take some time out at the feed station, reset and refuel and go again if physically able.

Why Every Runner Should See the Other Side of Events

As runners, we train for weeks—sometimes months—for that one big day. We show up, pick up our bibs, and line up at the start expecting everything to flow. And most of the time, it does. But when it doesn’t—when there are last-minute course changes, wave delays, or unexpected hiccups—it’s easy to feel frustrated or disappointed. Due to the forecasted weather for the event, Beyond Trails started the 25km at 10am instead of the scheduled 11am and extended the cut off to 6:30pm on the day.

What many don’t see is the massive engine working behind the scenes to make these events happen at all.

Seeing the Bigger Picture Brings Gratitude

Working as a Start Manager gave me a front-row seat to the reality of race operations. And I genuinely believe that if more runners understood what goes into pulling off even a "simple" 10K, they’d approach race day with more patience, gratitude, and grace—especially when changes pop up.

Here’s why:

· Things Go Wrong That You’ll Never Hear About

Last-minute road closures, medical emergencies, missing signage, tech glitches—all handled on the fly by crew members and volunteers. Often, by the time runners hear there’s been a delay, the team has already solved three other problems.

·  Most “Last-Minute Changes” Are to Keep You Safe

If a course gets diverted, a wave start is adjusted, or something’s moved—there’s a reason. It might be weather, crowding, or safety. You might never know the full story, but it’s almost always for your benefit.

· Every Volunteer and Crew Member Cares Deeply

These aren’t faceless people in hi-vis vests. They’re runners or people that just generally love to give back and help others, donating their time, energy, and sleep to help others have an amazing experience. No one wants things to go wrong.

Perspective Shift: From Frustration to Appreciation

As a runner, it’s easy to get caught up in your own nerves and goals on race day. But pausing to recognise the human effort behind the event changes everything. You start to:

· Say thank you more often—to marshals, volunteers, and even the person handing out medals

· Handle delays with more calm, knowing they’re not done lightly

· Feel part of a community, not just a competition

Final Thoughts from the Start Line

Working as a Start Manager isn’t always glamorous, and you rarely sit still, if at all! It’s hands-on, heart-first work—and I absolutely love it.

If you’ve ever thought about volunteering or crewing at a trail or road event, do it. You’ll learn more about what makes races tick, meet the most incredible people, and walk away with stories that stick far longer than sore feet.

For now, I’ll keep running and working at events because being part of someone else’s starting line? That’s just as rewarding as crossing my own finish.

Stepping behind the curtain has made me a better runner. Not in pace or performance, but in presence. I now toe the line with more awareness, respect, and gratitude—for the people who make it all happen, and the unseen work that carried us there.

So if you ever get the chance to crew or volunteer at a race—take it. It’ll change how you see events forever.

 I'll leave you with this thought:

True Inclusion in running, from the leadership team all the way down to the runners needs a holistic approach that ensures every participants- regardless of race, gender, ability, socioeconomic status, or background - feels welcome, valued and supported throughout their entire race experience.  It definitely is not just about asking diverse groups to join, or merely giving free event entry, but about actively fostering an environment that removes barriers and actively promotes equity and representation. 

Hot and Sweaty in  Wimbledon taking down signage

A "top-down approach" to true Inclusion means that leadership actively drives and models inclusivity throughout. Its not just about "encouraging" diversity but integrating and upholding the culture, practice and policies.

Inclusion from this lens means actively dismantling barriers. True Inclusion takes work, but results in a community that feels unified, diverse and accessible to all.

🫶🏿 Heartfelt thanks to the Beyond Trails team who went above and beyond ❤️ to support and welcome me. I absolutely love the energy and vibe of working with an incredible group of people. 🫶🏿

 

Until next time,

Trina 🏃‍♀️

 

 

 

 

 

Mental Miles: How running keeps me grounded.

There are days when my mind won’t stop racing— to-do lists, memories, and what-ifs all jumbled together like tangled shoelaces. On those days, I lace up and run or go to the gym for a workout. Not to escape, but to find stillness in motion. Exercising is one thing that always lifts my spirit, even if sometimes getting out the front door is the hardest thing to do. That’s what I call my mental miles—the steady rhythm of my feet on the pavement (or trails) becomes a heartbeat I can trust when my mind is all over the place.

Running didn’t start as a mental health tool for me. At first, it was fitness, a challenge, a new hobby. But life has a way of handing you moments you’re not sure how to carry. For me, running became the space where I processed grief, quietened anxiety, and found clarity. It’s where I’ve cried, laughed out loud to myself, and had more “aha!” moments than I can count. Each mile became less about pace and more about peace.

There’s something deeply meditative about running—the way your breath syncs with your steps, the focus on a single path forward. It grounds you. It doesn’t matter how far I go; what matters is how present I feel when I’m moving. That presence, that awareness of breath and body, becomes a quiet form of mindfulness. In a world that constantly demands our attention, running gives mine back to me.

Sometimes I run solo, craving that solitude. Other times, I join friends or local run clubs to feel connected. Both feed me in different ways. The run itself becomes a mirror—showing me where I’m tense, where I need release, what I’ve been avoiding, and what I’ve been carrying too long.

The longer I run, the more I realise it’s never just about miles—it’s about mind-set. Running has taught me how to stay present in discomfort, how to keep showing up even when I don’t feel strong, and how to celebrate movement over perfection.

As you read this, maybe you’re dealing with something heavy too. I hope you know that you don’t have to outrun your thoughts—you can move with them. Walk, jog, run, or sit still—but do it with kindness toward yourself. Your mental miles are yours to define.

“Running is not just exercise; it is a lifestyle. It teaches you that life is not about speed but about endurance, persistence, and peace.”

— Unknown

Emotional or mental health side of running.

Running has had a profound emotional and mental impact on my life over the years. I would say especially dealing with grief over the last 4 years. When you are grieving, emotions like sadness, anger, guilt or confusion feels overwhelming. Running and exercise in general has offered me a physical outlet for those intense emotions.

I have always been someone who deals with things on their own and just learned to process things in my own time whilst getting on with life. I have found during my runs, breathing and the rhythmic movements has helped to process those feelings. Many times on my solo runs I listen to music and sing out loud.

Please note:

- Crying whilst running is not uncommon. I have done this many, many times!

- You might suddenly remember your loss mid-run. For me, I remember exactly where I was (mid-run) the last time I spoke to my mum and every time I run here it brings a wave of emotions.

- Anger or frustration often fuel your faster or longer runs

- It provides a safe space to feel without needing to explain yourself to anybody.

- During grief, when the mind feels chaotic, running helps to quieten the noise

- Pain can feel lighter even if its only temporary

- You might find some clarity, small moments of peace (we all long for!) or even some happy moments/memories

REMEMBER, you are not running away from grief, you are moving through it. Having compassion for yourself is so important. Grief isn’t linear and neither will your running journey. Stay in the moment (whether that be your running or your feelings). Allow it all to happen and move through it.

 What ‘Mental Miles’ mean to me

Mental Miles during running is actually the part of running where it is not my body doing the hardest work – it’s my mind. Often it means to me:

- Pushing through emotional pain, not just tiredness

- Battling doubts – self talk comes into play almost immediately and remember my ‘why’

- Finding moments of strength when my heart feels broken but my legs keep carrying me

This is my own, but please feel free to use:

Mental Miles are the distance my heart travels when my legs grow tired. They are the weight of grief I carry, step after step, and mile after mile. Mental Miles are not measured by pace or distance but by the courage it takes to keep moving through pain, doubt and memory.

Running and exercising has taught me patience. Solitude and connection can ground you. Find your tribe and it does not have to be a large one! Healing does not have to happen alone.

Support: Running with others remind you that you are not alone.

Shared energy: Shared positive energy goes a long way. Find yourself people that lift your spirits and a space where you can be your true self. No fake energies or fake smiles. We do not have time for any of that!

Accountability: Other people can help keep you accountable but remember that we cannot always wait for others to do that so you must learn to be accountable to yourself. Make yourself a promise and do your best to stick to it. Maybe get yourself an accountability friend so that you can check in on each other. I have one! Why? Because sometimes we are more afraid of letting other people down than letting ourselves down!

Celebration of small wins: Learn to celebrate every single win no matter how small. Pat yourself on the back (OK a little hard lol) but show gratitude to yourself because you did something you promised you would do.

Freedom to feel: In solitude, you can cry, scream, slow down or stop without worrying about how it looks.

Sacred space: Running alone can become a personal ritual. I know it has for me. As much as I love sharing that space with others, I also love doing it alone.

My encouragement to you

How to find your own version of mental miles – Whether it’s a quiet walk, a breath in the morning light, or a run into the sunset – make space to meet yourself there.

If running is not your thing, that’s cool – just find your own version of mental miles. Maybe it’s a walk, a bike ride, a dance break in the kitchen (or in the gym – I often get my groove own during a rest break between sets lol!) – Whatever helps to clear your head and come back to yourself.

Mental health and mindful resource

- Headspace: Great guided meditations and a section specifically for mindful movement and running.

- The Mindful Runner Podcast: Real talk on mental resilience, mindfulness, and how running connects body and mind.   

- Samaritans - 24/7 listening service. Call 116 123 (free) or visit the website Samaritans

- NHS 111 Mental health- urgent mental health support through NHS 111. Dial 111 and ask for the mental health crisis team.

- Mind - information and support for all mental health issues. Phone 0300 123 3333 (Weekdays 9am to 6pm)

Thank you for reading 📚 

If you take one thing away from this, I hope it's this:

- You are not running away from grief/challenges, you are running with it

- Every mile, every tear, every breath is part of your journey.

- Whether you find comfort in your own space or strenght in the community or your tribe - you are moving forward and that is enough 🙏🏿❤️

After The Speed Project: Chasing the Ultra: Mind-set, mileage and structure

Changeover with Harriet

As someone who thrives on running and exercising, I've always been drawn to challenges that push my limit. I mean, I'm someone who usually says, 'What's the worst that can happen?'

My journey began with round 2 of The Speed Project (TSP) LA to LV, a 340-mile relay race from Los Angeles to Las Vegas, emphasising speed and team play. Since returning home at the start of April, my focus shifted towards ultra-distance running, embracing the mental and physical endurance required for these long-haul events.

Finish line vibes ✨️ 

How My Training Shifted: From The Speed Project to Ultra-marathon training

1. Purpose + Mind-set

TSP: My focus was on speed and team performance. It was about fast, strong segments—short bursts of high effort, recovery, repeat.

Ultra: It’s a mental game. My goal shifted from being fast to being consistent. It was less about pace, more about sustainability and strategy over long hours. Although I have completed a few ultras over the years each event feels very different.

2. Mileage + Volume

TSP: Weekly mileage was moderate but intense—think 25-35 miles a week with a lot of tempo work, intervals, and hill sprints. I minimised my runs to 3-4 runs a week. Listening to my body and adding in stretching and strength workouts most importantly.

Ultra: Mileage ramped way up—closer to at least 30 miles per week. Long runs became the centrepiece, sometimes back-to-back long run weekends to mimic race fatigue. Lots of hill work and I increased my gym strength sessions from 3-5 days per week.

Out on a run with Haidee ✨️

3. Workout Structure

TSP: Lots of speed intervals (400s, 800s), threshold runs, strides. Strength and cross-training played a big role too. TSP gave us a training plan as a guide but of course you have to make it work for you and the team did. Loved some of the sessions in there. Some I didn’t bother attempting. Each session included warm up, recoveries and cool down.

Ultra: Slower, longer runs. Focused on time on feet. I did fewer structured intervals, but occasionally threw in tempo miles during long runs to train my legs to push when tired. How difficult is it to run slow!!! Had to check myself and adjust a few times. I started to wonder why I was really struggling to run slow. Is it because I have become a stronger runner or is it because I am just rubbish at keeping to pace?

Lovely Haidee looooved Aboniki... I loved it for her too 😂. Aboniki needs a blog of its own! One of the best all round ointment for aches, pain relief, colds, etc. Does everrrrrryting!!!!

4. Fuelling + Recovery

TSP: I didn’t need to think too hard about mid-run fuelling—runs were short enough. Recovery was mostly sleep, stretching, and hydration. My go to fuel was and is Precision Hydration gels, chews and electrolytes.

Ultra: Nutrition became training too. I had to teach my gut to handle food mid-run again. Also leaned hard into recovery—mobility, MORE sleep, stretching, foam rolling.

Precision Hydration and Fuel 

5. Terrain + Conditions

TSP: Mostly road running, flat, some elevation and challenging terrain.

Ultra: Tried to hit the trails, increase elevation, and add some technical terrain. Training in heat (holiday in Jamaica), rain, and sometimes dark mornings—trying to simulate race day unpredictability.

Absolutely love this tshirt Here for the womens race

Couldn't get enough of these in the desert! 

6. Gear

TSP: Light shoes (Saucony Endorphin Pro), minimal gear. Carried my hydration vest as even though some legs (relay) were 3 miles, it was ideal for me to carry my water, gel and chews and mobile phone. I like to sip little water little and often to stay hydrated.

Ultra: Gear game changed completely—vests, hydration, headlamps, and layers, anti-chafe... all of it matters now. Used my Saucony Guide 17 for easy and Merrell Agility Peak 5 for off-road.

Friday track session before race weekend with RHRC ladies

🏃‍♀️ The Speed Project: A Test of Speed and Teamwork

Training for TSP was intense and exhilarating. The plan centred on high-intensity interval training (HIIT), tempo runs, and sprint workouts. I focused on building speed and power, with an emphasis on quick recovery and maintaining peak performance for short bursts.

Team-mates for life- Haidee 🌶

The camaraderie within the team was a significant motivator. I absolutely loved my ladies – Red Hot Run Club! We supported each other through our track sessions and celebrated our achievements together. The experience showed me the outcome of having the right people on your team who share the same spirit and vision with the thrill of pushing ourselves to the limit.

Love night running 🌶🌶

🌄 Transitioning to Ultra Training: Embracing Endurance

Shifting to ultra-training required a complete overhaul of my approach. The focus moved from speed to endurance, with longer, slower runs becoming the cornerstone of my routine. I gradually increased my weekly mileage, incorporating back-to-back long runs to simulate race conditions.

🧠 Mind-set Shifts: From Quick Fixes to Long-Term Resilience

The mental shift was perhaps the most profound. TSP required bursts of speed and quick recoveries, demanding sharp focus and rapid decision-making. Ultra-running, on the other hand, is a test of patience and mental fortitude. I learned to embrace the slow grind, finding joy in the process rather than just the outcome. Find you a training partner who will not only run with you at ridiculous O'clock in the mornings but with big big energy and tunes 🎶🎶. Thank you Sheldon! 🙏🏿😄

Training for ultra-distances taught me to listen to my body more attentively, recognising signs of fatigue and adjusting my training accordingly. It also instilled a sense of resilience, knowing that enduring the lows is part of the journey towards achieving the highs. What doesn’t kill you... Still might cramp you up, blister your feet, steal your sanity, but yes it definitely makes you stronger! 🌶🌶🌶

Non stop laughter throughout our track sessions - Cynthia,  Gloria and me 😃😃

Teamwork Makes or Breaks It

One of the most defining elements of The Speed Project is the team dynamic. I spoke about this in my last blog for TSP LA to LV 2024. It’s not just about how fast you can run—it's about how well you move as a unit. For me, the training leading up to TSP was all about individual performance, but once we hit the desert, I knew that communication, trust, and flexibility were just as important as pace.

Team Red Hot Run Club  ✨️✨️✨️🌶🌶🌶

When things clicked, it felt electric. Smooth handoffs, hype at every exchange point, and the kind of encouragement that keeps your legs moving when your brain’s checked out. Everyone played a role—every runner and every single crew member. It felt like magic.

Cheryl, Gloria, Haidee, Jeanette, Joanna, Harriet

🏅 Final Thoughts: The Evolution of a Runner

Moving from The Speed Project to ultra-running has been a transformative experience. It has broadened my understanding of what it means to be a runner, highlighting the importance of adaptability, resilience, and a willingness to embrace new challenges.

Whether you're considering a shift in your running goals or embarking on a new training journey, remember that growth often comes from stepping outside your comfort zone. Embrace the change, trust the process, and enjoy the run.

This transition taught me how different types of running ask different things of you—not just physically, but mentally and emotionally. TSP made me tough and sharp. Ultra-training made me patient and resilient.

Bonus:

Here’s what I learned matters most when picking teammates:

Biggest hug to sister/friend/team captain Gloria

1. Vibes over Velocity

Of course you want strong runners—but a fast runner with a bad attitude or no team spirit can damage overall morale. Look for people who bring good energy, can roll with the punches, and will show up for the team, not just themselves.

Big big love to Cheryl ❤️🌟. We are here repping HFTWR 🙌🏿 

2. Communication is everything

You need people who will speak up when something’s wrong, listen when others need support, and won’t take things personally in the heat of the moment. Clear, respectful, real communication keeps the team grounded when everything else is chaos.

3. Adaptability wins

TSP doesn’t care about your plan. Things will change—weather, injuries, gear fails, GPS fails. Choose runners who can go with the flow, swap legs at the last minute, or drive for 4 hours when they thought they were off.

4. Support crew energy

Everyone on your team should be down to drive, crew, cheer, refuel, or help someone get their shoes on in the middle of the night. It’s not just “run your leg and chill”—this event is non-stop give and take.

Big energy as we all meet in LA 🌶🌶🌶. BIG ❤️ to my team. None of this would have been possible without you! From midnight miles to avocado on bagels, pep talks, you showed up for every part of the journey. To the best crew - thank you! You were the engineer behind every mile and the calm in the storm. The miles were brutal, the nights were long but you ALL brought the vibes, the grit and the kind of loyalty that turns a relay race into a lifelong memory. 

5. Shared Mentality

Whether your team is trying to win or just finish, make sure everyone’s on the same page. Misaligned expectations can cause tension fast. We made sure to talk openly beforehand about what success looked like to us—and that made a huge difference when things got tough.

💡 Pro tip: If you can, do some long group training days or weekend run-cations beforehand. You’ll quickly find out who gels and who doesn’t. TSP is basically a relationship test wrapped in a relay.

     Red Hot in every sense! 🌶🌶🌶

Thanks for Reading

If you made it this far—thank you. Sharing this journey from The Speed Project to ultra-training has been a reflection of how much can change when you dare to chase something bigger (and longer!). I appreciate you following along, and whether you’re training for your next 5K or your first ultra, I hope you found something in here that resonates.

Mid-run with Haidee... beach vibes 😄🤣

Got questions, thoughts, or your own story to share? Drop a comment or connect with me—I'd love to hear from you.

Until next time, keep moving forward ✌