Mile 27 Podcast

Cathy and Head Coach Andy Dubois break down how to train for race features you can’t access—mountain downhills, climbs, stairs, technical trails, sand and altitude—by identifying race demands and using targeted sessions (reps, volume, intensity), treadmills, stairs, gym step-ups and plyometrics to create the right adaptations.

They cover practical progressions, injury risk management, gear and pacing tips, mental preparation, and when to travel or use altitude/heat strategies so you arrive race-ready even if your local terrain differs from the course.

In this episode Cathy Duffy and Coach Andy DuBois explain how to prepare for race-specific demands — even when you don't have the same terrain available. Rather than trying to mimic every course feature, they recommend identifying the physical demands (eccentric loading for downhills, muscular endurance for climbs, technical footwork, sand and altitude challenges) and using targeted workouts — reps, volume, intensity, treadmills, stairs, gym strength and jump work — to create those adaptations.

The episode covers practical drills, session examples, periodization tips, and race-day planning for heat, cold and altitude, plus mental strategies and small-site solutions (ladders, step-ups, stair repeats, short technical reps) so you can arrive at the start confident and prepared.

Hosts Cathy Duffy and Coach Andy Dubois catch up to share highlights from Mile 27’s Nepal running camp and personal updates. They discuss immersive trail running, cultural experiences, altitude preparation, and memorable ridgeline runs.

The episode then shifts to practical advice from Cathy’s event safety and first‑aid work: managing gear and layers, the risks of NSAIDs, fueling and GI practice, cramp causes and remedies, and post‑race recovery. Finally Andy outlines the guiding principles behind his comprehensive coaching course and book for coaches and self‑coached athletes.

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.