Running 44@60 - tips, ideas and advice for your first ultra marathon or marathon Trevor Lee

On this episode of the Running 44@60 podcast I'm talking to Mark Roby about how he went from struggling to walk because of a back injury to a sub 3 hour marathon in less than 3 years. 
Mark ran his first London Marathon when he was 23 years old back in 1999 in a time of 4:18

He didn't really run then until he discovered parkrun in 2017 but his running was scuppered in 2021 with a significant back problem which he gradually recovered from and in 2022 he joined a running club for the first time and did his first race in July that year.

That was the start of a journey that less than two years later took him across the line at Brighton in 2:55:51, a time which in 2021 would have felt completely impossible.

So how did he make such a massive improvement at the age of 48?

Mark shares in the podcast episode the way he changed his diet, the way he stuck to a training plan which included regular course sessions some built around yoga and how he used parkrun to measure his speedwork progress.

He also talks how we did a lot of easy 45 to 60 minute runs, essentially because they were not too difficult to fit into his daily working schedule.

Mark also talks about Man Down Cornwall and how they helped him when he wasn't able to run.
 
Mark offers two tips two be would be Marathon runners: 
Commit properly to a plan and avoid the temptation to skip some sessionsWork at different paces during your training If you are planning or have  done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk
This is episode 145 of the Running 44@60 podcast. You can access and download the previous 144 episodes via your usual podcast app or on the Running 44@60 podcast page. 
Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 
The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

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

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

Landmark Birthday Run Challenges for St Petrocs with Rachel Thomson 
On this episode of the Running 44@60 podcast I'm talking to Rachel Thomson about four running challenges she has set herself to celebrate a landmark birthday and raise money for St Petrocs, the homeless charity based in Cornwall. 
You can support Rachel through her Local Giving page.

The four challenges Rachel is undertaking:

April 21st - London Marathon - Rachel will be wearing a bright yellow St Petrocs top and if you want track her its bib number 31523

June 14th - Scilly 60% - 38 km over four of the Isles of Scilly: St Martins, Tresco, Bryher, St Agnes - if you miss the cut off on any stage you literally miss the boat to the next stage.

Aug 2nd 7pm start  - The BOYD (Bring Out Your Dead) - 24 hours of running a 5 mile loop which includes 500 steps. If you stop at any point for more than 10 minutes you're out! Only 9 runners completed in 2023.

Sept 14th - The Woods - 12 hours of a 4 mile loop in Tehidy Woods.  Also available in 3,6 and 9 hour options.

If you are planning or have  done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk
This is episode 144 of the Running 44@60 podcast. You can access and download the previous 143 episodes via your usual podcast app or on the Running 44@60 podcast page. 
Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 
The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

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

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

For this episode of the Running 44@60 podcast host Trevor Lee recorded on the run at the 2024 Brighton Marathon on Sunday April 7th
Trevor used the same Jeff Galloway method that he used in the 2023 Brighton half marathon when he was several minutes under his predicted time
The method is to run four minutes then walk for one minute throughout the whole of the event, even though in those first few walks you get overtaken by seemingly hundreds of runners!
Trevor’s target was to be under five hours, with a secondary target of being under 4:50 and a top target of sub  4:45
As you will hear the Jeffing method worked really well and Trevor came home in 4:42
The podcast episode will give you a real flavour for the fantastic atmosphere created by the thousands of spectators who lined the course
The noise was absolutely immense in places and you will also hear that there was several groups of musicians and singers out on the course
This will take some beating for being Trevor’s number one run of 2024 when he looks back on the year in December
Here is the link to the results: Brighton Marathon Results 2024 
And here is the link to the Brighton Marathon page if by listening to this you are persuaded to go for it in 2025 - its on Sunday April 6th

I mentioned Rob Deering who we saw at the Komedia Comedy Club in Brighton - Rob co-hosts a great running podcast - Running Commentary - with fellow comedian Paul Tonkinson. Paul is planning to run this year's Marathon des Sables. 
If you’ve done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk
This is episode 143 of the Running 44@60 podcast. You can access and download the previous 141 episodes via your usual podcast app or on the Running 44@60 podcast page. 
Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 
The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

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

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

In this episode of the Running 44@60 podcast I’m talking to Christine Anthony about her adventures at the 2024 European Masters Indoor Championships in Torun in Poland in March 2024. 
Christine won Silver in the 400m, came 4th in the 800m, 5th in the 1500m and won Bronze in the 4 x 200m mixed relay - during which she recorded a best ever 200m time.
We talk about running tactics, how to cope with so many finals within a short space of time, warming up, the Cool Room and just been involved in Masters Athletics Championships and indeed how to become involved in them.
Christine mentioned to be part of the International Masters events you need to be a member of  the British Masters Athletics Federation and that coming up between  August 13th and 25th 2024  are the World Outdoor Masters Championships in Gothenburg and the next World Indoors Masters Championships in Florida March 2rd to 30th 2025. 
During the episode we mention the Vienna Marathon on April 21st,  the Manchester Marathon on April 14th and the Brighton Marathon 
If you’ve done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk
This is episode 142 of the Running 44@60 podcast. You can access and download the previous 141 episodes via your usual podcast app or on the Running 44@60 podcast page. 
Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 
The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

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

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

Mike Samuels - combining Powerlifting and Ultra Running
In this episode of the Running 44@60 podcast I’m talking to Mike Samuels about how he combines Powerlifting with Ultra Running 
We talk about how he got into both sports and how he combines them to get the benefits of one for the other.
In Powerlifting Mike focuses on Back Squats, BenchPress and Dead Lift.
For Ultra Running Mike has run six 100 mile races including the 2024 Arc Of Attrition 100 which he completed in 23:00:24 thus gaining the much sought after sub-24 hours black buckle and taking a remarkable three and a half hours off his time from 2023
Mike suggests that any runner seriously considers doing some strength work but advises on starting off small so that they achieve good form before hiking up the weights
During the episode Mike mentioned two challenges he’s going to undertake in 2024:
The South Downs Way in June
And the Race Across Scotland in August

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

And Richard Asquith's great book The Race Against Time 
If you’ve done something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk
This is episode 141 of the Running 44@60 podcast. You can access and download the previous 140 episodes via your usual podcast app or on the Running 44@60 podcast page. 
Host Trevor Lee ran his own first ultra in 2021 - the 44 mile Classic Quarter - hence 44@60.  Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 
The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

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

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

In this episode of the Running 44@60 podcast I’m talking to Nicky Chrascina 
Nicky is the co-founder of Flanci as well as a passionate runner who has completed over 130 marathons and ultra marathons.
 
Flanci make brightly coloured running clothing and started when Nicky struggled to find anything but largely black running clothing. 
Flanci is an anagram of the first 3 letters of Nicky and husband Alf. 
Nicky’s interest in running started when she was watching the Comrades Marathon with her Dad and her bet her £1 she couldn't run a marathon. The challenge was accepted and Nicky's first marathon was London which she loves and has run nine times.

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

The Mustang Trail is one of Nicky's favourites - it involves 170km and 8 stages. 
For 2024 Nicky is doing the Ultra Race Romania  which is 250km of self supported running over 6 stages. It takes place between Aug 5th and 13th with the last two days spent celebrating finishing the run with a tour of local castles including Dracula's! Nicky is listed as Bib number 001.

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

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

Nicky's top tips: 
Have a go and when you do go and enjoy it! 
If you’ve run something interesting, ideally that we haven’t covered in previous episodes, and would like to be a guest on the show please drop me a line to podcast@trevorleemedia.co.uk

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

Trevor's big running goal is now the Arc of Attrition 50 in January 2025. 
The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60

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

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