After The Speed Project: Chasing the Ultra: Mind-set, mileage and structure
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.
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.
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?
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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.
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.
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.
🏃♀️ 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.
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.
🌄 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! 🌶🌶🌶
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.
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.
🏅 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:
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.
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.
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.
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.
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 ✌
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