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The off season is all about working on small things that will help build your strength and stability for the next season.

Here the Pallof press works on stabilizing the body, by working the transverse muscles, lower back and obliques. This all means it helps to improve your posture while also improving your trail running.

#hardworkpaysoff
#training
#focus
#runhappy
#offseasontraining
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#biggoalsfor2026

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

The off season is all about working on small things that will help build your strength and stability for the next season.

Here the Pallof press works on stabilizing the body, by working the transverse muscles, lower back and obliques. This all means it helps to improve your posture while also improving your trail running.

#hardworkpaysoff
#training
#focus
#runhappy
#offseasontraining
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#biggoalsfor2026

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Mud….won’t see this for a while. #mud #goingbacktosnow

Mud….won’t see this for a while. #mud #goingbacktosnow

#brothers❤️ #rugby

#brothers❤️ #rugby

#rugby #vikesrugby #cwrugby #ourboys❤️❤️ #lovewatchingthemplay

#rugby #vikesrugby #cwrugby #ourboys❤️❤️ #lovewatchingthemplay

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

Staying strong, stable and powerful isn’t just for athletes…it’s essential for all of us, especially as we get older.

- Box jumps boost power and build solid leg strength.
- Rotational work fires up your core and strengthens your entire posterior chain.
- And the last exercise? If you’ve been hunched over your phone, it’s perfect for opening up your chest and improving shoulder posture.

Move with intention. Move for longevity.

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Staying strong, stable and powerful isn’t just for athletes…it’s essential for all of us, especially as we get older.

- Box jumps boost power and build solid leg strength.
- Rotational work fires up your core and strengthens your entire posterior chain.
- And the last exercise? If you’ve been hunched over your phone, it’s perfect for opening up your chest and improving shoulder posture.

Move with intention. Move for longevity.

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

The off-season is the perfect time to dial in how you’ll approach training for next season and beyond.

Start thinking about your long-term goals and which races excite you. Many big events (UTMB, Hardrock, Western States etc.) are lottery-based or require qualifiers, so having a plan now gives you the strongest foundation for the seasons ahead.

So… what does that actually look like?

Here’s my own example:
 I’ve entered the Hardrock 2026 lottery and won’t know until December 5th if I’m in. If not, I’ll likely jump into a local Alberta race in July and add in some long adventure runs during the summer.

But 2027? This is hopefully going to be a huge year!
 I’m aiming for a 200+ miler in May and then another big effort in late August, possibly a 380–700 km race, or maybe a UTMB event or another European 200-mile lottery.

So how do I prepare for a year like that?
 By working now and getting really strong.
 So this is not just my legs, but my entire body, from the feet up. I’m also focusing on fuelling, recovery and building serious fatigue resistance.

That means strength work, eccentric loading, mastering efficient movement patterns (crucial in those late miles) sharpening mental resilience and building the kind of fitness that keeps me moving when things get tough.

Some days will feel easy, others anything but….but that’s the process.
 And if you’re planning for big goals too, now is the ideal time to map out what you need to work on.

#hardworkpaysoff
#training
#determined
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#200+milertraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

The off-season is the perfect time to dial in how you’ll approach training for next season and beyond.

Start thinking about your long-term goals and which races excite you. Many big events (UTMB, Hardrock, Western States etc.) are lottery-based or require qualifiers, so having a plan now gives you the strongest foundation for the seasons ahead.

So… what does that actually look like?

Here’s my own example:
 I’ve entered the Hardrock 2026 lottery and won’t know until December 5th if I’m in. If not, I’ll likely jump into a local Alberta race in July and add in some long adventure runs during the summer.

But 2027? This is hopefully going to be a huge year!
 I’m aiming for a 200+ miler in May and then another big effort in late August, possibly a 380–700 km race, or maybe a UTMB event or another European 200-mile lottery.

So how do I prepare for a year like that?
 By working now and getting really strong.
 So this is not just my legs, but my entire body, from the feet up. I’m also focusing on fuelling, recovery and building serious fatigue resistance.

That means strength work, eccentric loading, mastering efficient movement patterns (crucial in those late miles) sharpening mental resilience and building the kind of fitness that keeps me moving when things get tough.

Some days will feel easy, others anything but….but that’s the process.
 And if you’re planning for big goals too, now is the ideal time to map out what you need to work on.

#hardworkpaysoff
#training
#determined
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#200+milertraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Strength training isn’t just for building muscle, it’s essential for healthy aging and strong running.

As we age, we naturally lose muscle mass and bone density, but regular strength work helps: 
- Maintain strength and mobility for everyday life
- Protect joints and bones, reducing injury risk
- Improve running efficiency and endurance
- Boost power and stability on trails and long runs

Whether you’re aiming for lifelong health or your next ultra, strength training keeps you strong for the miles and the years ahead. 🏔️✨

It’s never too late to start!

#StrengthTraining
#HealthyAging
#RunStrong
#UltraRunning
#Longevity
#TrailRunning
#ActiveForLife
#aimtoinspire
#getoffthatcouch

#enduranceruncoach
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy

Strength training isn’t just for building muscle, it’s essential for healthy aging and strong running.

As we age, we naturally lose muscle mass and bone density, but regular strength work helps: 
- Maintain strength and mobility for everyday life
- Protect joints and bones, reducing injury risk
- Improve running efficiency and endurance
- Boost power and stability on trails and long runs

Whether you’re aiming for lifelong health or your next ultra, strength training keeps you strong for the miles and the years ahead. 🏔️✨

It’s never too late to start!

#StrengthTraining
#HealthyAging
#RunStrong
#UltraRunning
#Longevity
#TrailRunning
#ActiveForLife
#aimtoinspire
#getoffthatcouch

#enduranceruncoach
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy

The main benefits of these exercises, overcoming iso split squats are increased strength, power, improved tendon health and enhanced muscle activation without that heavy leg feeling you get from lifting weights.

I love these exercises and have found they have really helped me with my downhill running, which is one of the areas I am working on with my running.

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

The main benefits of these exercises, overcoming iso split squats are increased strength, power, improved tendon health and enhanced muscle activation without that heavy leg feeling you get from lifting weights.

I love these exercises and have found they have really helped me with my downhill running, which is one of the areas I am working on with my running.

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

These are becoming my favourite exercises!

The SL vert jump and stick is so good for strengthening knees and stabilising hips, while forcing the glutes to work. Still definitely work in progress for me!!

The next is the eccentric DB RDLs to help posterior chain.

Both good to try!

Let me know how you get on with these two!

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#200mile+training
#keepmovingforward

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

These are becoming my favourite exercises!

The SL vert jump and stick is so good for strengthening knees and stabilising hips, while forcing the glutes to work. Still definitely work in progress for me!!

The next is the eccentric DB RDLs to help posterior chain.

Both good to try!

Let me know how you get on with these two!

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#200mile+training
#keepmovingforward

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Just found this photo at my mum’s.

I remember running London Marathon and not really training very well for it.

I found it very, very hard…

My face tells the story…

#marathontraining
#wayback
#1stmarathon
#notraining😳
#digdeep

#enduranceruncoachnow
#loverunninglong
#ultrarunning
#ultraruncoach

Just found this photo at my mum’s.

I remember running London Marathon and not really training very well for it.

I found it very, very hard…

My face tells the story…

#marathontraining
#wayback
#1stmarathon
#notraining😳
#digdeep

#enduranceruncoachnow
#loverunninglong
#ultrarunning
#ultraruncoach

Anyone ever had this with their watch?

You do a great run and feel awesome and then you look at your watch……and it tells you it was ineffective, not as good as you thought or even decreasing fitness levels?

It’s really important to analyze your workout before you look at your watch. What was the purpose of your run. Did you achieve this? Where could you have improved?

Then look at your watch and use some of the data to help you understand where you are at with your training.

#RunnerProblems
#TrainingTrouble
#DataDoesntLieDoesIt?
#RunDataFail
#ultrarunning
#bestrong
#belief
#training

#enduranceruncoach
#ultraruncoach

Anyone ever had this with their watch?

You do a great run and feel awesome and then you look at your watch……and it tells you it was ineffective, not as good as you thought or even decreasing fitness levels?

It’s really important to analyze your workout before you look at your watch. What was the purpose of your run. Did you achieve this? Where could you have improved?

Then look at your watch and use some of the data to help you understand where you are at with your training.

#RunnerProblems
#TrainingTrouble
#DataDoesntLieDoesIt?
#RunDataFail
#ultrarunning
#bestrong
#belief
#training

#enduranceruncoach
#ultraruncoach

So off season work has now started as I personally have no more races this year.

I want to work on improving my downhill running through iso holds as this will strengthen joints, ligaments and tendons. I want to strengthen my glutes as there feels a slight imbalance going on there. My upper body to help with forward propulsion and of course my core and back.

So what are your work ons this off season?

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

So off season work has now started as I personally have no more races this year.

I want to work on improving my downhill running through iso holds as this will strengthen joints, ligaments and tendons. I want to strengthen my glutes as there feels a slight imbalance going on there. My upper body to help with forward propulsion and of course my core and back.

So what are your work ons this off season?

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Time of year to start working on all those areas that we have slightly neglected because of race season.

Focusing on all your “weaknesses” over the next few months will considerable help with your race performance next year.

Key areas I would suggest are working on power and strength to help reduce injuries, improve speed and help with endurance.

Also stabilizing joints and strengthening ligaments and tendons will really help with speed and downhill running.

If you want to significantly improve your ultra running then DM me “Yes” and we can get a conversation going on what you need to do.

🏃Happy running and trails 🏃🏾

#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Time of year to start working on all those areas that we have slightly neglected because of race season.

Focusing on all your “weaknesses” over the next few months will considerable help with your race performance next year.

Key areas I would suggest are working on power and strength to help reduce injuries, improve speed and help with endurance.

Also stabilizing joints and strengthening ligaments and tendons will really help with speed and downhill running.

If you want to significantly improve your ultra running then DM me “Yes” and we can get a conversation going on what you need to do.

🏃Happy running and trails 🏃🏾

#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

👣 Let’s talk feet…..

Managing Your Feet in Ultras. Rarely do athletes consider their feet in their training. It’s all about that one long run and how many miles they can fit in.

However……..

Your feet are your foundation. So take care of them.

Neglect them and it will come back to haunt you as even the strongest legs can’t save your race.

Here are a few must-dos for ultra-distance foot care:

✔️ Foot exercises. So you strength train your legs, why not your feet. You can do 450k steps in a long race. That is a ton stress on your feet.
 ✔️ Socks matter. Test them out before hand but generally moisture-wicking, seamless are good.
 ✔️ Lube or powder. Find what works for your skin to prevent or reduce hotspots.
 ✔️ Shoes that fit. Consider that your feet will swell over long distances so going a size up may help.
 ✔️ Nail prep. Trim, shorten and smooth edges of toenails is key to reduce nail loss.
 ✔️ Aid station checks. Don’t ignore a small hotspot, fix it early. Long races are all about self management.

Feet are not glamorous, but they’re the reason you finish.

So respect your feet and take care of them. 👣

#ultrafeet
#caringforyourfeet
#ultramarathontraining
#trailrunningtips
#ultrarunner
#injuryprevention
#ultratraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

👣 Let’s talk feet…..

Managing Your Feet in Ultras. Rarely do athletes consider their feet in their training. It’s all about that one long run and how many miles they can fit in.

However……..

Your feet are your foundation. So take care of them.

Neglect them and it will come back to haunt you as even the strongest legs can’t save your race.

Here are a few must-dos for ultra-distance foot care:

✔️ Foot exercises. So you strength train your legs, why not your feet. You can do 450k steps in a long race. That is a ton stress on your feet.
 ✔️ Socks matter. Test them out before hand but generally moisture-wicking, seamless are good.
 ✔️ Lube or powder. Find what works for your skin to prevent or reduce hotspots.
 ✔️ Shoes that fit. Consider that your feet will swell over long distances so going a size up may help.
 ✔️ Nail prep. Trim, shorten and smooth edges of toenails is key to reduce nail loss.
 ✔️ Aid station checks. Don’t ignore a small hotspot, fix it early. Long races are all about self management.

Feet are not glamorous, but they’re the reason you finish.

So respect your feet and take care of them. 👣

#ultrafeet
#caringforyourfeet
#ultramarathontraining
#trailrunningtips
#ultrarunner
#injuryprevention
#ultratraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

5 Lessons Every New Ultra Runner Should Know 🏔️

When I started ultra running, I thought it was all about running more miles and pushing through long runs. But the truth? The ultra runners who go far and stay strong actually focus on more than just mileage.

Here are 5 things I wish I’d learned earlier in my ultra running career:

🔹 Mental Strength. Training your mind is as important as training your legs. Resilience carries you through when the miles get tough and you want to stop. Remember the mind will give out before the body!

🔹 Strength & Mobility. A strong, mobile body helps us to perform better and strength training is non-negotiable.

🔹 Nutrition. Fuelling is your foundation, your building block. Learn how to eat before, during, and after so your body can go the distance. Practicing in training runs is really important to understand what and what you do not like, or what your guts do not like!

🔹 Recovery & Rest Days. Growth happens when you recover. Skipping rest days will set you back more than you think.

🔹 It’s Not About the One Long Run. Smart, consistent training builds more endurance than the one long run that tires you out and means you can not train for a few days.

✨ Ultra running isn’t just about logging miles, it’s about training smarter and being wise.

👉 Save this post to revisit later and share with a runner who needs it.

#ultrarunning
#trailrunning
#enduranceathlete
#ultramarathontraining
#marathontrainingtips
#ultrarunnerlife
#mastersathlete
#trainingsmarternotharder
#strongrunners
#bestrong
#runfar
#ultrarunnersover40
#strengthforrunners

#endurancecoach
#runcoaching
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy
@asicscanada

5 Lessons Every New Ultra Runner Should Know 🏔️

When I started ultra running, I thought it was all about running more miles and pushing through long runs. But the truth? The ultra runners who go far and stay strong actually focus on more than just mileage.

Here are 5 things I wish I’d learned earlier in my ultra running career:

🔹 Mental Strength. Training your mind is as important as training your legs. Resilience carries you through when the miles get tough and you want to stop. Remember the mind will give out before the body!

🔹 Strength & Mobility. A strong, mobile body helps us to perform better and strength training is non-negotiable.

🔹 Nutrition. Fuelling is your foundation, your building block. Learn how to eat before, during, and after so your body can go the distance. Practicing in training runs is really important to understand what and what you do not like, or what your guts do not like!

🔹 Recovery & Rest Days. Growth happens when you recover. Skipping rest days will set you back more than you think.

🔹 It’s Not About the One Long Run. Smart, consistent training builds more endurance than the one long run that tires you out and means you can not train for a few days.

✨ Ultra running isn’t just about logging miles, it’s about training smarter and being wise.

👉 Save this post to revisit later and share with a runner who needs it.

#ultrarunning
#trailrunning
#enduranceathlete
#ultramarathontraining
#marathontrainingtips
#ultrarunnerlife
#mastersathlete
#trainingsmarternotharder
#strongrunners
#bestrong
#runfar
#ultrarunnersover40
#strengthforrunners

#endurancecoach
#runcoaching
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Banded joint mobilization exercise

I have been using bands ever since I finished Tahoe to help stretch out key areas like hips, glutes and lower band. Using bands really helps mobilize the joints to help improve range of motion, to decompress joints and help reset alignment.

You will need anchor points to really help benefit from the following moves:

Hip mobilization with band. Attach the band to an anchor point and then place the band around your hip joint and position yourself into a couch stretch. Hold for up to 30-45s.

Lower back/ankle mobilization. Attach the band to an anchor point and then place the band around your foot. Now move back (more than I have in the video) until you can feel a full against your leg. Hold for 30-45s.

Glute / hip mobilization. Attach the band to an anchor point and then place the band around your hip joint. Cross this leg over the opposite and you should feel a good stretch in this hip joint. Hold for up to 30-45s

RDL hip mobilization. Attach the band to an anchor point and then place the band around your hip . Move forward until you can feel the band pulling and now bend forward from your hips to feel this stretch. Hold for 30-45s.

#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunning
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Banded joint mobilization exercise

I have been using bands ever since I finished Tahoe to help stretch out key areas like hips, glutes and lower band. Using bands really helps mobilize the joints to help improve range of motion, to decompress joints and help reset alignment.

You will need anchor points to really help benefit from the following moves:

Hip mobilization with band. Attach the band to an anchor point and then place the band around your hip joint and position yourself into a couch stretch. Hold for up to 30-45s.

Lower back/ankle mobilization. Attach the band to an anchor point and then place the band around your foot. Now move back (more than I have in the video) until you can feel a full against your leg. Hold for 30-45s.

Glute / hip mobilization. Attach the band to an anchor point and then place the band around your hip joint. Cross this leg over the opposite and you should feel a good stretch in this hip joint. Hold for up to 30-45s

RDL hip mobilization. Attach the band to an anchor point and then place the band around your hip . Move forward until you can feel the band pulling and now bend forward from your hips to feel this stretch. Hold for 30-45s.

#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunning
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Mastery of Ultra running

Ultra running is built on suffering, adaptation, problem-solving, and perseverance. Setbacks aren’t exceptions; they are part of the process.

🚧 Setbacks Come in Many Forms:

Physical: Injuries, fatigue, GI issues, overtraining. 
Mental: Burnout, doubt, loss of motivation. 
Racing: DNFs, pacing errors, bad weather, missed cutoffs.

💡 Mastery Isn’t Perfection. It’s Progress:

Physical: Smarter training, recovery, fuelling. 
Mental: Resilience, adaptability, presence, problem solving, self management.
Strategic: Race planning, logistics, course knowledge, pacing.

🔁 Setback → Reflection → Adaptation → Mastery

Every failure becomes feedback. Every obstacle is a chance to grow.

💬 Final Thought:
You don’t master ultra running. You master yourself through ultra running.

If you’re working through a setback or training for something big, please reach out. I’d love to hear from you.

#ultrarunning
#endurance
#mindset
#growth
#trailrunning
#ultramarathon
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

Mastery of Ultra running

Ultra running is built on suffering, adaptation, problem-solving, and perseverance. Setbacks aren’t exceptions; they are part of the process.

🚧 Setbacks Come in Many Forms:

Physical: Injuries, fatigue, GI issues, overtraining. 
Mental: Burnout, doubt, loss of motivation. 
Racing: DNFs, pacing errors, bad weather, missed cutoffs.

💡 Mastery Isn’t Perfection. It’s Progress:

Physical: Smarter training, recovery, fuelling. 
Mental: Resilience, adaptability, presence, problem solving, self management.
Strategic: Race planning, logistics, course knowledge, pacing.

🔁 Setback → Reflection → Adaptation → Mastery

Every failure becomes feedback. Every obstacle is a chance to grow.

💬 Final Thought:
You don’t master ultra running. You master yourself through ultra running.

If you’re working through a setback or training for something big, please reach out. I’d love to hear from you.

#ultrarunning
#endurance
#mindset
#growth
#trailrunning
#ultramarathon
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

🏃‍♀️Why Glutes Matter for Ultra Running🏃‍♂️

When it comes to ultra running, your glutes aren’t just for looking good, they’re essential for performance and injury prevention.
And here’s why:

Powerhouse for Endurance: Your glutes help propel you forward, allowing you to maintain that steady pace over long distances.

Stability & Posture: Strong glutes support your pelvis and spine, keeping you aligned and reducing fatigue.

Injury Prevention: They play a key role in stabilizing your hips and knees, minimizing the risk of overuse injuries.

So show your glutes some love and do this simple routine to activate your glutes.

Lie on your back with your knees bent and weight on your heels. Now move up into the bridge position and hold for a count of 10. Repeat twice more.

Now roll over onto your front and bend your knee and keeping your foot flexed. Slowly move your knee upwards and focus on activating your glutes versus your back and hamstring. Repeat 5 each side.

This little routine helps remind you of what it feels like to fire your glutes as sometimes we forget!!

#ultrarunning
#endurancerunning
#runstrong
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runningtoinspire
#morethanwethinkwecan
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

🏃‍♀️Why Glutes Matter for Ultra Running🏃‍♂️

When it comes to ultra running, your glutes aren’t just for looking good, they’re essential for performance and injury prevention.
And here’s why:

Powerhouse for Endurance: Your glutes help propel you forward, allowing you to maintain that steady pace over long distances.

Stability & Posture: Strong glutes support your pelvis and spine, keeping you aligned and reducing fatigue.

Injury Prevention: They play a key role in stabilizing your hips and knees, minimizing the risk of overuse injuries.

So show your glutes some love and do this simple routine to activate your glutes.

Lie on your back with your knees bent and weight on your heels. Now move up into the bridge position and hold for a count of 10. Repeat twice more.

Now roll over onto your front and bend your knee and keeping your foot flexed. Slowly move your knee upwards and focus on activating your glutes versus your back and hamstring. Repeat 5 each side.

This little routine helps remind you of what it feels like to fire your glutes as sometimes we forget!!

#ultrarunning
#endurancerunning
#runstrong
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runningtoinspire
#morethanwethinkwecan
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

What is your #1 ultra struggle?

This is me, 300k into Tahoe and on the very last leg.

Looking back at this race, I so messed up this leg by not eating enough.

Food is my #1 struggle because I am not hungry and find eating tough during long ultras…..it just comes back up or I don’t want anything.

It is such a work in progress, but I am working on it.

I know what I need to do but here on the final leg, I neglected to pack enough food and liquid. Why? Probably because I was very sleep deprived 😂

So question to you…..

What is your #1 ultra struggle?

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

What is your #1 ultra struggle?

This is me, 300k into Tahoe and on the very last leg.

Looking back at this race, I so messed up this leg by not eating enough.

Food is my #1 struggle because I am not hungry and find eating tough during long ultras…..it just comes back up or I don’t want anything.

It is such a work in progress, but I am working on it.

I know what I need to do but here on the final leg, I neglected to pack enough food and liquid. Why? Probably because I was very sleep deprived 😂

So question to you…..

What is your #1 ultra struggle?

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

Just missed the thunder storm after a beautiful run at Cox Hill.

#trailrunningviews
#summerfun
#beautiful
#thunderstorms
#ultrarunning
#runtoinspire
#EnduranceCoach

Just missed the thunder storm after a beautiful run at Cox Hill.

#trailrunningviews
#summerfun
#beautiful
#thunderstorms
#ultrarunning
#runtoinspire
#EnduranceCoach

We really do live in a beautiful world.

#hiking
#backcountrycamping
#rockwall
#beautiful
#happyplace
#summerfun

We really do live in a beautiful world.

#hiking
#backcountrycamping
#rockwall
#beautiful
#happyplace
#summerfun

I don’t quite know where to begin. Many of my athletes raced this past weekend and I’m incredibly proud of each and every one of them. The dedication they put into their training and the grit they showed out on the course was truly inspiring. No matter the outcome, every one of them gave it their all and that’s something to be truly proud of.

Some achieved their goals and crossed the finish line, while others faced the tough reality of a DNF. That’s the nature of ultra running for you. You can prepare meticulously, do everything right and still have a day that doesn’t go your way.

To those of you that finished, congratulations. Embrace your success. Be in the moment and enjoy.

To those who didn’t finish: I’m gutted for you, but I have immense respect for your effort, courage and determination you showed out there.

With time, reflection and perspective this experience will become a powerful stepping stone.

These moments often shape us the most and lead to accomplishments far beyond what we once believed possible.

Finally thank you to all the race organizers and volunteers as we could not do this stuff without you!

#SinisterSports
#SiskiyouOutBack
#kalsowildultra
#CanmoreRevolver

I don’t quite know where to begin. Many of my athletes raced this past weekend and I’m incredibly proud of each and every one of them. The dedication they put into their training and the grit they showed out on the course was truly inspiring. No matter the outcome, every one of them gave it their all and that’s something to be truly proud of.

Some achieved their goals and crossed the finish line, while others faced the tough reality of a DNF. That’s the nature of ultra running for you. You can prepare meticulously, do everything right and still have a day that doesn’t go your way.

To those of you that finished, congratulations. Embrace your success. Be in the moment and enjoy.

To those who didn’t finish: I’m gutted for you, but I have immense respect for your effort, courage and determination you showed out there.

With time, reflection and perspective this experience will become a powerful stepping stone.

These moments often shape us the most and lead to accomplishments far beyond what we once believed possible.

Finally thank you to all the race organizers and volunteers as we could not do this stuff without you!

#SinisterSports
#SiskiyouOutBack
#kalsowildultra
#CanmoreRevolver

Tahoe 200 official photos.

The last three photos say it all.

#tahoe200
#ultrarunning
#facesofultrarunning
#hardworkpaysoff
#bestrong
#mentalstrength
#destinationtrailsraces

Tahoe 200 official photos.

The last three photos say it all.

#tahoe200
#ultrarunning
#facesofultrarunning
#hardworkpaysoff
#bestrong
#mentalstrength
#destinationtrailsraces

TAHOE 200 🏔️ The wildest, toughest, most unforgettable 200 miles of my life

Where do I even begin?! I was nervous before the race, like, full body anxiety one minute, weirdly confident the next. The night before? Barely slept. Classic pre-race sleep.

But once that countdown hit… it was game on. The trails were beautiful, spirits were high, and everything actually felt great, until my breathing didn’t. 😅

☀️ The heat was fine. 🍝 Threw up my pasta. 🌫️ Coughing in the dust (hello, Tahoe cough). 🛏️ Took one dirt nap 😵‍💫 Nutrition went well until it didn’t on the last leg.  💨 Breathing? A challenge.

Picked up my amazing pacer at Village Incline. Slept for 2 hours at Brockway (not part of the plan but 100% necessary). From there on out, every step was closer to the finish.

The final stretch? Absolutely brutal. But I never let myself doubt not finishing. I just kept repeating:
 “Keep moving forward.”

And I kept thinking of my Mum who I was running this for and the money I was raising for the Canadian Mental Health Association. I was not going to stop. And finally… around 1:30am Tuesday morning, I heard those cow bells and cheering and I crossed that finish line. I didn’t know whether to laugh or cry. 😂

🎉 I FINISHED TAHOE 200.
 Would I do it again? Honestly... we’ll see.

I do want to thank the following people of all their help with getting me to the start line. Drew @evolvedsportsperformance for providing me with my strength training plan. Charné @cg.sporttherapy
for mending me constantly and Kelsey @fortius_therapy for the massages. Holly Grahn for helping me prepare mentally. James for being my amazing crew and Jodie @mylo_yyc for pacing me patiently as I fell up hill on the power line! And all those friends who followed my progress through the race. And to Julie @ultra.running.nutrition for helping me with my nutrition.

Finally I want to thank Destination Trails @destinationtrailraces for putting on a great race.

#tahoe200
#UltraRunning
#TrailRunning
#KeepMovingForward
#EnduranceAdventure
#Ultramarathon
#BigRaceEnergy
#TahoeTrails
#MentalStrength
#CanadianMentalHealthAssociation

TAHOE 200 🏔️ The wildest, toughest, most unforgettable 200 miles of my life

Where do I even begin?! I was nervous before the race, like, full body anxiety one minute, weirdly confident the next. The night before? Barely slept. Classic pre-race sleep.

But once that countdown hit… it was game on. The trails were beautiful, spirits were high, and everything actually felt great, until my breathing didn’t. 😅

☀️ The heat was fine. 🍝 Threw up my pasta. 🌫️ Coughing in the dust (hello, Tahoe cough). 🛏️ Took one dirt nap 😵‍💫 Nutrition went well until it didn’t on the last leg.  💨 Breathing? A challenge.

Picked up my amazing pacer at Village Incline. Slept for 2 hours at Brockway (not part of the plan but 100% necessary). From there on out, every step was closer to the finish.

The final stretch? Absolutely brutal. But I never let myself doubt not finishing. I just kept repeating:
 “Keep moving forward.”

And I kept thinking of my Mum who I was running this for and the money I was raising for the Canadian Mental Health Association. I was not going to stop. And finally… around 1:30am Tuesday morning, I heard those cow bells and cheering and I crossed that finish line. I didn’t know whether to laugh or cry. 😂

🎉 I FINISHED TAHOE 200.
 Would I do it again? Honestly... we’ll see.

I do want to thank the following people of all their help with getting me to the start line. Drew @evolvedsportsperformance for providing me with my strength training plan. Charné @cg.sporttherapy
for mending me constantly and Kelsey @fortius_therapy for the massages. Holly Grahn for helping me prepare mentally. James for being my amazing crew and Jodie @mylo_yyc for pacing me patiently as I fell up hill on the power line! And all those friends who followed my progress through the race. And to Julie @ultra.running.nutrition for helping me with my nutrition.

Finally I want to thank Destination Trails @destinationtrailraces for putting on a great race.

#tahoe200
#UltraRunning
#TrailRunning
#KeepMovingForward
#EnduranceAdventure
#Ultramarathon
#BigRaceEnergy
#TahoeTrails
#MentalStrength
#CanadianMentalHealthAssociation

Too tired and out of it to do a proper thank you. I will. But Tahoe 200 finished in about 85 hours. 😀🤣#tahoe200
#200milesisalongway

Too tired and out of it to do a proper thank you. I will. But Tahoe 200 finished in about 85 hours. 😀🤣#tahoe200
#200milesisalongway

It’s real!!!

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

It’s real!!!

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Lake Tahoe #beautiful #longwayfromcalgary🤣

Lake Tahoe #beautiful #longwayfromcalgary🤣

Road trip!

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Road trip!

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Massive congratulations to Shaun Eckford who was the male winner at the Blackfoot Ultra last weekend. He completed the 50 mile course in 7:41:42. Amazing achievement considering the heat.

Shaun has worked really hard this last year, focusing on strength, speed and nutrition.

So proud of him!

#hardworkpaysoff
#ultratraining
#soproud
#blackfootultra
#ultrarunning

@goshaungo

Massive congratulations to Shaun Eckford who was the male winner at the Blackfoot Ultra last weekend. He completed the 50 mile course in 7:41:42. Amazing achievement considering the heat.

Shaun has worked really hard this last year, focusing on strength, speed and nutrition.

So proud of him!

#hardworkpaysoff
#ultratraining
#soproud
#blackfootultra
#ultrarunning

@goshaungo

Not much to say.

Just finalizing a few things.

Doing a few more runs for confidence and for my legs.

But my res is nearly full…

Tahoe 200 is in 2 weeks.

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Not much to say.

Just finalizing a few things.

Doing a few more runs for confidence and for my legs.

But my res is nearly full…

Tahoe 200 is in 2 weeks.

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

They did it!

Katie Boyd and Sev Parkin completed their 10th marathon in 10 days by finishing the Calgary marathon in 5 hours 27 minutes.

They have raised over $10,000 for Breast Cancer Canada.

Their grit and determination is truly inspiring.

#BreastCancerCanada
#Determined
#Grit
#Resilience
#10MarathonsIn10Days
#calgarymarathon

They did it!

Katie Boyd and Sev Parkin completed their 10th marathon in 10 days by finishing the Calgary marathon in 5 hours 27 minutes.

They have raised over $10,000 for Breast Cancer Canada.

Their grit and determination is truly inspiring.

#BreastCancerCanada
#Determined
#Grit
#Resilience
#10MarathonsIn10Days
#calgarymarathon

Katie Boyd and Sev Parkin have been completing a marathon everyday for the last 8 days and I have had the pleasure of joining them for just two days,.

They started on Friday 16th May and have run a marathon each day since to raise awareness and $10,000 for Breast Cancer Canada in honour of their incredible friend Charlie Miller. Charlie bravely battled cancer for nearly 30 years, always with strength, grace, and determination. Her fight inspired everyone around her, and they hope this journey pays tribute to her unwavering spirit.

Calgary Marathon this Sunday will be their last marathon. While many are tapering and putting their feet up over the next 24 hours, Katie and Sev will be completing another marathon tomorrow.

Katie and Sev have the most amazing determination, grit and resilience not to stop. They are hurting but their sense of humour and motivation to honour their friend is an inspiration.

Link to donate to the Breast Cancer Canada

https://bit.ly/3H55BmP

#BreastCancerCanada
#Determined
#Grit
#Resilience
#10MarathonsIn10Days
#CalgaryMarathon

Katie Boyd and Sev Parkin have been completing a marathon everyday for the last 8 days and I have had the pleasure of joining them for just two days,.

They started on Friday 16th May and have run a marathon each day since to raise awareness and $10,000 for Breast Cancer Canada in honour of their incredible friend Charlie Miller. Charlie bravely battled cancer for nearly 30 years, always with strength, grace, and determination. Her fight inspired everyone around her, and they hope this journey pays tribute to her unwavering spirit.

Calgary Marathon this Sunday will be their last marathon. While many are tapering and putting their feet up over the next 24 hours, Katie and Sev will be completing another marathon tomorrow.

Katie and Sev have the most amazing determination, grit and resilience not to stop. They are hurting but their sense of humour and motivation to honour their friend is an inspiration.

Link to donate to the Breast Cancer Canada

https://bit.ly/3H55BmP

#BreastCancerCanada
#Determined
#Grit
#Resilience
#10MarathonsIn10Days
#CalgaryMarathon

I’ve officially lost my mind… and I’m running 200 miles to prove it. 🏃‍♀️🏃‍♀️

4 Weeks from today, I’m taking on the Tahoe 200 – a 200-mile ultramarathon through the mountains, forests, and probably a few mental breakdowns along the way. Why? Because I believe mental health matters, and I want to turn this wild adventure into something meaningful. 💚

I’m supporting the Canadian Mental Health Association (CMHA) because everyone deserves access to mental health support, no matter where they are or what they’re going through. My mother has suffered with a mental health issue her whole life and I am running this race for her.

So I need YOUR help.

👉 Every donation supports mental health programs across Canada.
  👉 Every dollar brings us closer to breaking the stigma.
  👉 And every step (all 412,000 of them 😅) is for this cause.

Do you want to support my run (and my sanity)?
  💥 Link to donate is in my bio  💥 Share this post  💥 Or just cheer me on by watching the race live from the 13th June!

#Tahoe200
#CMHA
#MentalHealthMatters
#UltrarunningForACause
#SupportNotStigma
#RunningForChange

I’ve officially lost my mind… and I’m running 200 miles to prove it. 🏃‍♀️🏃‍♀️

4 Weeks from today, I’m taking on the Tahoe 200 – a 200-mile ultramarathon through the mountains, forests, and probably a few mental breakdowns along the way. Why? Because I believe mental health matters, and I want to turn this wild adventure into something meaningful. 💚

I’m supporting the Canadian Mental Health Association (CMHA) because everyone deserves access to mental health support, no matter where they are or what they’re going through. My mother has suffered with a mental health issue her whole life and I am running this race for her.

So I need YOUR help.

👉 Every donation supports mental health programs across Canada.
  👉 Every dollar brings us closer to breaking the stigma.
  👉 And every step (all 412,000 of them 😅) is for this cause.

Do you want to support my run (and my sanity)?
  💥 Link to donate is in my bio  💥 Share this post  💥 Or just cheer me on by watching the race live from the 13th June!

#Tahoe200
#CMHA
#MentalHealthMatters
#UltrarunningForACause
#SupportNotStigma
#RunningForChange

You can never have too many right????

#soundmindsoundbody
#asicsshoes
#nevertoomany😆
#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

You can never have too many right????

#soundmindsoundbody
#asicsshoes
#nevertoomany😆
#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Running downhill seems easy……..……until gravity turns you into a human avalanche. 😆😬

Here are some Ideas on how to cruise the downhills like a mountain goat, not a runaway boulder 😀

- Look ahead - about 1-2 metres and not at your feet. This will help you identify where to place your feet. Every now and again look up and check what is in front of you.
- Keep your head up so you stand tall and don’t collapse causing your hips to bend. Also lean slightly forward to stay balanced.
- Shorten your stride (I didn’t mention this in the video) but this also helps keep you light on your feet and flexible with where you are going to land.
- Use your arms or your poles to help balance.
- Remain relaxed so you can move quickly and easily
- Don’t over stride and keep your feet under your hips. This will help with balance.

It takes practice and as I said I am not the best but I am improving!

Let me know how you get on!

#DownhillRunning
#UltraRunningTips
#TrailRunning
#RunnerForm
#EnduranceTraining
#Tahoe200
#RunHappy
#MountainRunning
#RunningIsMyTherapy
#RunStrong
#RunToInspire
#MoreThanWeThinkWeCan
#200MileTraining

#UltraRunCoach
#EnduranceCoach

@evolvedsportsperformance
@fortius_therapy

Running downhill seems easy……..……until gravity turns you into a human avalanche. 😆😬

Here are some Ideas on how to cruise the downhills like a mountain goat, not a runaway boulder 😀

- Look ahead - about 1-2 metres and not at your feet. This will help you identify where to place your feet. Every now and again look up and check what is in front of you.
- Keep your head up so you stand tall and don’t collapse causing your hips to bend. Also lean slightly forward to stay balanced.
- Shorten your stride (I didn’t mention this in the video) but this also helps keep you light on your feet and flexible with where you are going to land.
- Use your arms or your poles to help balance.
- Remain relaxed so you can move quickly and easily
- Don’t over stride and keep your feet under your hips. This will help with balance.

It takes practice and as I said I am not the best but I am improving!

Let me know how you get on!

#DownhillRunning
#UltraRunningTips
#TrailRunning
#RunnerForm
#EnduranceTraining
#Tahoe200
#RunHappy
#MountainRunning
#RunningIsMyTherapy
#RunStrong
#RunToInspire
#MoreThanWeThinkWeCan
#200MileTraining

#UltraRunCoach
#EnduranceCoach

@evolvedsportsperformance
@fortius_therapy

These are getting easier…….How long can you balance for?????

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

These are getting easier…….How long can you balance for?????

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Strength training is now focusing on maintaining everything I have built up over the last 9 months.

I am getting ready……bring it on.

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Strength training is now focusing on maintaining everything I have built up over the last 9 months.

I am getting ready……bring it on.

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

In my opinion there is no bad run…you learn so much from them.

Ultra running is a process.

Work on feeding your good wolf.

Keep putting on foot in front of the other.

And the end will turn up…….

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

In my opinion there is no bad run…you learn so much from them.

Ultra running is a process.

Work on feeding your good wolf.

Keep putting on foot in front of the other.

And the end will turn up…….

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Someone I love has battled with schizophrenia for most of their life, and it’s shown me how deeply we need better support and understanding around mental health. I’m running Tahoe to honour this person and I am raising funds for the Calgary Mental Health Association to help others get the care and assistance they deserve.

Every bit helps 💙

Link in bio if you’d like to support.

#MentalHealth
#MentalHealthSupport
#EndTheStigma
#YouAreNotAlone
#SchizophreniaAwareness
#HopeAndHealing

Someone I love has battled with schizophrenia for most of their life, and it’s shown me how deeply we need better support and understanding around mental health. I’m running Tahoe to honour this person and I am raising funds for the Calgary Mental Health Association to help others get the care and assistance they deserve.

Every bit helps 💙

Link in bio if you’d like to support.

#MentalHealth
#MentalHealthSupport
#EndTheStigma
#YouAreNotAlone
#SchizophreniaAwareness
#HopeAndHealing

More from Wapta.

This place is wild.
 Big mountains everywhere.
 So much space.
 Makes you feel small.

#WaptaTraverse
#snowbuddies
#skiuphill
#earnyourturns
#tripofalifetime
#mountainmagic
#mtnguiding

@khjertaas
@zachboshart

More from Wapta.

This place is wild.
 Big mountains everywhere.
 So much space.
 Makes you feel small.

#WaptaTraverse
#snowbuddies
#skiuphill
#earnyourturns
#tripofalifetime
#mountainmagic
#mtnguiding

@khjertaas
@zachboshart

I love hill repeats, but those were really hard. 😀

Hill repeats are amazing because they build strength, power, and endurance.

I can’t believe Tahoe is about six weeks out! Time to dial in the volume, log some serious time on feet, work on those speed sessions, chase elevation—and of course, eat everything 😀

Let’s gooo! 🏃🏼‍♀️🏃🏼‍♀️

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

I love hill repeats, but those were really hard. 😀

Hill repeats are amazing because they build strength, power, and endurance.

I can’t believe Tahoe is about six weeks out! Time to dial in the volume, log some serious time on feet, work on those speed sessions, chase elevation—and of course, eat everything 😀

Let’s gooo! 🏃🏼‍♀️🏃🏼‍♀️

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

When you think you are sprinting BUT you are so not!!!!!

This was my finish at the UTMB three years ago. Trying to sprint after 170 + kms and 12,000m of vert is officially hard. 😀🤣😆

#UTMB
#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

When you think you are sprinting BUT you are so not!!!!!

This was my finish at the UTMB three years ago. Trying to sprint after 170 + kms and 12,000m of vert is officially hard. 😀🤣😆

#UTMB
#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Snow, ice, sweat, snacks, and so many laughs 😂❄️

Hut life is peak luxury (if you ignore the outhouse 🚽)

Views that made us pause, breathe and just take it all in 👀✨

Endless appreciation for our guides, calm, skilled, and totally awesome 🧭🙏

The perfect friends to explore Wapta traverse with 🏔️🌨️

#WaptaTraverse
#snowbuddies
#skiuphill
#earnyourturns
#tripofalifetime
#mountainmagic
#mtnguiding

@khjertaas
@zachboshart

Snow, ice, sweat, snacks, and so many laughs 😂❄️

Hut life is peak luxury (if you ignore the outhouse 🚽)

Views that made us pause, breathe and just take it all in 👀✨

Endless appreciation for our guides, calm, skilled, and totally awesome 🧭🙏

The perfect friends to explore Wapta traverse with 🏔️🌨️

#WaptaTraverse
#snowbuddies
#skiuphill
#earnyourturns
#tripofalifetime
#mountainmagic
#mtnguiding

@khjertaas
@zachboshart

So proud of @Kelsey McDonell finishing the 50k Diez Vista this weekend.

Juggling, family, work and a young child, she has been so committed to her training.

So well done!

So inspiring!

#training
#dedication
#commitment
#ultrarunning
#ultratraining
#family
#hardwork
#strong
#inspirational

#runcoach
#enduranceruncoach

So proud of @Kelsey McDonell finishing the 50k Diez Vista this weekend.

Juggling, family, work and a young child, she has been so committed to her training.

So well done!

So inspiring!

#training
#dedication
#commitment
#ultrarunning
#ultratraining
#family
#hardwork
#strong
#inspirational

#runcoach
#enduranceruncoach

So proud of @carol_mahedy_ finishing the 50k Diez Vista this weekend.

She has worked really hard over the last few months and so deserves her success!

So inspiring!

#training
#dedication
#commitment
#ultrarunning
#ultratraining
#family
#hardwork
#strong
#inspirational

#runcoach
#enduranceruncoach

So proud of @carol_mahedy_ finishing the 50k Diez Vista this weekend.

She has worked really hard over the last few months and so deserves her success!

So inspiring!

#training
#dedication
#commitment
#ultrarunning
#ultratraining
#family
#hardwork
#strong
#inspirational

#runcoach
#enduranceruncoach

Training has been good tis week. I have done a solid amount of back to backs to help improve my endurance with a tough speed session at the beginning of the week to help with overall speed for Tahoe.

I am tired though and I feel like my iron levels are off so I have booked in to get a blood test to check my levels. I know this feeling because I am gassed when I climb or push my effort.

To help improve this I will retake my iron tablets and increase the amount of greens I eat.

This coming week is going to be another hard one, aiming for a good 12-14 hours running / 100k hopefully with a bike session or two added in. I am starting to include elevation in my training and running downhills with some heat training to help myself acclimatize to Tahoe.

So training this week will have a steady state run, hill repeats and 2 long runs. I am training specifically for the 150 miles where I will be tired. 🤣 to say the least!

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Training has been good tis week. I have done a solid amount of back to backs to help improve my endurance with a tough speed session at the beginning of the week to help with overall speed for Tahoe.

I am tired though and I feel like my iron levels are off so I have booked in to get a blood test to check my levels. I know this feeling because I am gassed when I climb or push my effort.

To help improve this I will retake my iron tablets and increase the amount of greens I eat.

This coming week is going to be another hard one, aiming for a good 12-14 hours running / 100k hopefully with a bike session or two added in. I am starting to include elevation in my training and running downhills with some heat training to help myself acclimatize to Tahoe.

So training this week will have a steady state run, hill repeats and 2 long runs. I am training specifically for the 150 miles where I will be tired. 🤣 to say the least!

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

My old running haunts in Richmond on a quick visit back to the uk to see my Mum ❤️❤️

#oldrunninghaunts
#richmonduk
#ultratraining
#tahoe200
#doubledays
#bestrong
#enduranceruncoach
#runningforthosethatcan’t

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

My old running haunts in Richmond on a quick visit back to the uk to see my Mum ❤️❤️

#oldrunninghaunts
#richmonduk
#ultratraining
#tahoe200
#doubledays
#bestrong
#enduranceruncoach
#runningforthosethatcan’t

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

#dogrun
#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

#dogrun
#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#tahoe200

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

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