Coaches Cathy Duffy and Andy DuBois explain how to judge whether your training is making you fitter for ultras. They contrast general health fitness with ultra-specific fitness, review common lab metrics (VO2max, threshold) and highlight the missing pieces—durability, volume, downhill conditioning, nutrition, pacing and mental experience.

They give practical tips: understand how watches and training-load scores work (and why tapering can lower a fitness number), use long runs, time trials and subjective recovery measures to track progress, and trust experience and race-specific testing to close the gap between training and race day.

Join Cathy Duffy and Head Coach Andy Dubois as they delve into the intricacies of preparing for a 100-mile race. With a mix of personal anecdotes and professional insights, Andy shares the essential steps to train effectively for this ultra-endurance challenge. Discover how to fine-tune your running strategy, manage nutrition, and embrace the demands of trail running. Whether you're contemplating your first ultra or looking to enhance your training regimen, this episode offers invaluable guidance from start to finish.

Welcome to the Mile 27 podcast, where coaches Cathy Duffy and Andy DuBois candidly discuss the myriad of common mistakes encountered in ultra-running. In this episode, they delve into the intricacies of race preparation, from the pivotal role of nutrition to the unpredictable challenges of traveling for competitions. Get insights into the significance of understanding what's specific to each race, whether it's altitude or weather conditions, and how these factors can dramatically affect performance.

Discover firsthand experiences with navigation errors and hear how to effectively manage hydration and gear during long races. Cathy and Andy emphasize learning from every ultra experience, sharing tales of both missteps and triumphs. With advice stemming from real-life coaching scenarios, listeners gain practical tips that go beyond simple training, honing in on strategic planning and mental preparation. Whether you're an aspiring ultra-runner or a seasoned competitor, this episode offers valuable lessons to help you avoid common pitfalls and optimize your race strategy.

Join Cathy Duffy and Head Coach Andy Dubois in this eye-opening episode as they dive into the world of running hacks and myths. Are common practices really beneficial, or are they just distractions? Discover how focusing on sleep, understanding your training weaknesses, and improving nutrition can truly elevate your running performance. They'll also debunk popular misconceptions and emphasize the importance of periodization and consistent training. Whether you're a seasoned runner or a newcomer to the sport, this episode offers valuable insights to help you become a more efficient runner. Don't miss the chance to learn what truly makes a difference in your running journey.

Welcome to the Mile 27 podcast with Cathy Duffy and Coach Andy Dubois. In this episode, we address your ultra-running questions ranging from training strategies to nutrition tips. Learn how to handle training when conditions change, why your easy run might feel difficult, and the best practices for gut training. We're debunking common myths about hydration and electrolytes, revealing how mental strategies are crucial for ultra-success, and sharing stories from our own running journeys. Whether you're a beginner or a seasoned racer, this podcast aims to provide valuable insights to help you go the extra mile.

Join hosts Cathy Duffy and Head Coach Andy DeWile as they delve into Andy's invaluable advice for tackling ultra-marathon challenges. In this episode, Cathy shares the nuggets of wisdom that supported her during her first 100-mile race, focusing on both the psychological and physical preparedness required to succeed.

Discover strategies for managing race-day nerves, dealing with the unexpected, and harnessing the power of the mind to push through the toughest miles. From the significance of a mental framework to the art of being present during a race, Cathy and Andy explore how to turn obstacles into opportunities and finish strong.

This episode is packed with expert insights, motivational advice, and practical tips to inspire and prepare runners of all levels for their next big challenge. Tune in and prepare to unlock your full potential on the racecourse.

In this engaging episode, Cathy Duffy sits down with Coach Aaron Dower to explore the dynamic relationship between ultra running and life. Aaron shares his inspiring journey from a youth spent playing rugby union in NZ to becoming a celebrated ultra trail runner, delving into how his competitive spirit and discipline from earlier sports have shaped his ultra running career.

Listeners will gain insights into Aaron's transition from a demanding corporate life to embracing the tranquility and challenges of ultra trails. Cathy and Aaron discuss the importance of being present, learning from each ultra experience, and how these lessons translate into everyday life. Discover valuable takeaways about patience, consistency, and the profound personal growth that comes from pushing one's limits in this thoughtful conversation.

Join hosts Duffy and Coach Andy Dubois as they dive into the world of running watches. In this episode, Andy shares his insights on the reliability and accuracy of various metrics these devices provide. Are you relying too heavily on your watch for training guidance? Andy discusses the importance of understanding the data, including VO2 max, heart rate, and more, while offering practical advice on how to effectively use your watch to enhance your training. Whether you're a road runner or a trail enthusiast, tune in to discover how to optimize your approach to using these powerful training tools.

Join host Cathy Duffy and Head Coach Andy Dubois as they explore the challenges and misconceptions surrounding women's participation in ultra running. In this episode, they discuss the barriers women face in the sport, from safety concerns to gender equity issues, and why these conversations matter for the future of ultra running. Through personal stories and expert insights, discover how the community can come together to create a more inclusive and equitable environment for female athletes. From understanding physiological differences to advocating for fairer race policies, this episode is a call to action for race directors, athletes, and fans alike to support and inspire women in the world of ultra sports.

Welcome to our Mile 27 family podcast with Cathy Duffy and Head Coach Andy Dubois. In this reflective episode, we explore the dynamic relationship between ultra running and life's experiences. Join us as we delve into how participating in ultras can shape resilience and mental toughness, and conversely, how life events empower us to tackle ultra challenges. A shared study highlights key psychological variables in ultra trail runners, and personal stories underscore the profound impact of life's trials on ultra running journeys. This episode invites listeners to consider their own experiences and the influence of their life on their running adventures.

Join hosts Cathy Duffy and Head Coach Andy Dubois in this enlightening episode as they dive deep into the concept of power metrics in ultra running. With a wealth of experience and insights, Andy shares how power has transformed the way athletes train and race, proving it to be an invaluable tool for optimizing performance. From making informed pacing decisions to understanding personal limits across different terrains, they discuss how power metrics can revolutionize trail running.

Gain insights into the practical applications of power in long-distance events, learn how to interpret power data accurately, and discover the potential limitations when navigating technical trails. Whether you're a seasoned trail runner or just starting out, this episode offers essential knowledge to enhance your training and achieve your race goals with confidence.

In this episode, Cathy Duffy and head coach Andy Dubois delve into the unique challenges and experiences faced by female ultra-runners undergoing menopause. They discuss the significant impact of menopause on the body, especially for women  in ultra-running. The conversation covers essential topics such as hormonal changes, symptoms, impact on training, and strategies for managing these changes effectively.

The discussion provides insights into the biological processes during menopause, the importance of understanding bone health, muscle strength, and how these affect training routines and performance. Listeners are encouraged to embrace these changes positively, focusing on empowering themselves with knowledge and support. They explore interventions, lifestyle adjustments, and the role of hormone replacement therapy, aiming to help women maintain their quality of life and continue enjoying their running journey without fear.

Whether you are personally experiencing menopause or supporting someone who is, this episode offers valuable advice and encouragement to approach this phase with confidence and resilience. By emphasizing education, communication, and personalized health strategies, Cathy and Andy hope to inspire women to navigate menopause proactively and continue thriving as ultra-runners.

Welcome to our Mile 27 family! In this episode, join Cathy Duffy and Head Coach Andy Dubois as they dive into one of the biggest questions for ultra-trail runners: How do you know when you're ready to step up to the 100K or 100-mile distance? Cathy and Andy share their personal journeys, highlighting the physical and mental readiness required for these challenging races.

Throughout the discussion, discover various approaches to preparing for ultra-distances, from building a strong physical base and gaining essential skills, to the importance of mental resilience and knowing your 'why.' Explore race selection strategies that align with your skills and motivations, and understand the importance of embracing the journey, including the inevitable obstacles and setbacks.

If you've ever considered taking on an ultra-marathon or if you're curious about what it takes to prepare for one, this episode provides valuable insights and practical advice to help guide you through this exciting journey. Tune in and see if you're ready to take your running to the next level!

Join host Cathy as she sits down with Andy Dubois, the founder of Mild 27 and the voice behind the Mild 27 podcast, to delve deep into the fascinating world of elite athletes. Discover what sets these top performers apart from the rest of us, and explore the intricacies of training, mindset, and nutrition that fuel their extraordinary feats.

In this engaging episode, learn about the incredible achievements of Nepalese athlete Sunmaya, who shattered course records in two ultramarathons mere weeks apart. Get an insider's view on how elite athletes plan and execute their training, often thinking years ahead to ensure peak performance at key races.

Andy shares personal anecdotes, highlighting pivotal experiences and the significant difference in how elite athletes approach mental fortitude and race strategy. Uncover the nuances of injury prevention, race nutrition, and the mental strategies employed by those at the top of their game.

Whether you're an aspiring elite or simply looking to enhance your own endurance endeavors, this episode offers valuable insights and practical advice to help you take your training and racing to the next level.

In this insightful episode, hosts Andy and Cathy dive deep into the world of ultra-running, exploring the intricacies of key quality training sessions. Drawing from personal experiences and extensive reading, they demystify the often confusing terminologies and methodologies surrounding ultra-trail running training.

The discussion begins with the concept of Fartlek, a playful and flexible speed training method that allows runners to experiment with different paces. Andy emphasizes the importance of understanding Fartlek as a non-prescriptive session, designed to ease athletes back into speed work while having fun.

Next, they explore Threshold sessions, which are crucial for improving an athlete's endurance and speed. By breaking down the fastest pace a runner can sustain for 30 to 60 minutes into manageable intervals, Andy explains how these sessions can enhance an ultra-runner's overall performance.

Tempo sessions are then introduced as a versatile tool for building endurance and preparing for longer races. These sessions, which are slightly less intense than threshold workouts, help runners practice pacing and fuel management, making them ideal for both beginners and advanced athletes.

As the conversation progresses, the focus shifts to Speed sessions, which push athletes above their threshold pace. Andy and Cathy highlight the benefits of these sessions in improving running economy, efficiency, and injury resistance, while also acknowledging the potential risks for less experienced runners.

Finally, the episode delves into VO2max sessions, examining their role in enhancing an athlete's maximum oxygen uptake and overall performance. While acknowledging the genetic factors that influence VO2max, the hosts provide guidance on who should incorporate these sessions into their training and when.

Throughout the episode, Andy and Cathy provide practical examples, tips, and insights to help ultra-runners of all levels optimize their training and achieve their race goals. Whether you're a seasoned athlete or new to the world of ultra-trail running, this episode offers valuable knowledge to elevate your running journey.

In this engaging episode of the Mile 27 Podcast, hosts Cathy Duffy and Head Coach Andy Dubois explore the transformative journey from amateur runner to seasoned ultra-trail athlete. Cathy shares her personal story of stepping into the world of ultra-running, highlighting the challenges of adapting a road marathon program to fit the grueling demands of ultra-trail events. Together, they delve into the pivotal role of coaching and how it can elevate performance, prevent injuries, and help maintain a work-life balance.

Andy reflects on his own athletic journey, from childhood races to conquering Ironman competitions and ultra-trail events like the West Highland Way and UTMB. He emphasizes the importance of overcoming setbacks and how these experiences have shaped his coaching philosophy. The episode also offers valuable insights into the art and science of coaching, the significance of personalized training plans, and the importance of mental resilience in ultra-running.

Join Cathy and Andy as they discuss the origin story of Mile 27, the essence of finding the right coach, and how the Mile 27 team is dedicated to taking athletes the extra mile in their ultra-running pursuits.

Link to the Mile 27 Academy https://mile27.com.au/mile27-academy/

For coaching enquires https://mile27.com.au/contact/

West Highland Way Race report https://mile27.com.au/the-west-highland-way-2006/

UTMB Race report https://mile27.com.au/the-ultra-trail-du-mt-blanc-2007/

About Andy DuBois https://mile27.com.au/employees/andy-dubois/

About Cathy Duffy https://mile27.com.au/employees/cathy-duffy-2/

Ben and Andy go deep into strength training for ultra and trail runners. The different types, the pros and cons of each and their recommendations on what strength training is most effective.  Its not what you might think !  They also discuss their experience with COVID and returning to fitness post COVID. 

The Mile 27 Coaches  talk about  training the mind, how to stay motivated, finding flow state , how to develop mental strength to push hard in both training and racing and a whole lot more. If you ever wondered about how you can develop a mental state that can maximise both enjoyment and performance in both training and racing then don't miss this one.                                                      

The Mile 27 Coaches  talk about fatigue resistance , what is it , why is it important and most importantly what type of training sessions improve it. If you have ever wondered how athletes can run the closing stages  of an ultra looking strong ,  passing people like they are standing still then this is the podcast for you.    

In this week's podcast Mile 27 Coaches Andy, Ben and Simon go deep on dealing with setbacks and failure. Reliving their own experiences, how they dealt with it and how with the right mindset setbacks can lead to greater growth as an athlete and as a person.                                              

The Mile 27 Coaches discuss how to plan your race season.  What are A , B and C races? How many races are too many, how much recovery do you need and lots more.        

Today the Mile 27 Coaches delve deep into the long run, from how long and  how fast  to how much vert , how often and just about everything else there is to know on the long run.