Peak Performance Unplugged

Episode 8 of Peak Performance: Unplugged🎙️

Our guest today needs little introduction. As a three time Olympic Gold medallist, five time World Champion and double world record holder, Faith Kipyegon has cemented herself as the greatest 1,500m and mile runner of all time.

In this conversation, Faith talks openly about:

⭐️ Her humble upbringing and why it, and her success, motivate her to change the lives of and inspire others.

⭐️ How one of her early successes resulted in 32 people getting electricity.

⭐️ The impact of her coach Patrick Sang and being part of the same training group as Eliud Kipchoge.

⭐️ Her attempt to be the first woman to break 4 minutes for the mile.

⭐️ How she and her family embrace the fame that has come from her success.

⭐️ How she dealt with the drama of the Paris 2024 Olympics.

⭐️ The important role her family and wider support system played after she gave birth, and the extra motivation which being a mum gives her.

⭐️ And much more!

This is a conversation about what it takes physically and mentally to not only reach the top, but stay at the top.

Timestamps

00:42 Hosts’ catch-up: Kenya house-building trip and Lanzarote training holiday

04:45 Introducing Faith Kipyegon

05:19 Faith’s early life: running barefoot to school, football and gymnastics

07:46 Discovering her potential as a young athlete

08:48 Growing up with hardship and running as a path to change

11:45 Racing barefoot and her first experience with spikes

12:50 London 2012: learning from her first Olympics

15:22 The road to Rio and winning her first Olympic gold

16:30 How Faith’s Rio victory brought electricity to her community

18:19 Husband Timothy Kitum and the importance of support

20:57 Rio 2016 final: nerves, goals and race strategy

24:32 Mental focus in the decisive final lap

27:07 Tokyo 2021: Olympic gold as a mother

28:49 Returning to elite sport after motherhood

32:11 Parenting, values and raising children with humility

34:00 Paris 2024: 5000m disqualification, recovery and resilience

38:19 Competing fiercely while staying friends off the track

41:33 What championship racing demands mentally

43:31 Injury setbacks, rehab and preparing for the next season

48:38 First road 10K and the prospect of a marathon

50:50 Marathon training, long runs and enjoying the distance

54:45 Working with coach Patrick Sang

57:35 Tough track sessions and training hard

59:25 Why easy runs and recovery matter

62:16 The attempt to break four minutes for the mile

65:36 Breaking the 1500m world record

67:15 What still motivates Faith

68:42 Advice for young athletes and handling fame

71:53 Hosts’ debrief: purpose bigger than yourself

74:16 Setting clear goals without becoming consumed by outcomes

75:28 Building confidence through preparation and evidence

81:09 Controlling attention under pressure

85:09 Comparing yourself to your own progress - not others

85:50 The value of a strong support system

89:18 Knowing when to push, reset and move forward

92:19 The psychology of self-belief and performance

96:16 Closing reflections

Achieving Peak Performance: Insights from Scottish Athletics’ Head of Performance, Mark Pollard. Discover how elite sporting environments foster resilience, progression, and leadership. Whether you're an athlete, coach, or leader in any field, learn lessons on navigating pressure, building strong relationships, and supporting talent development.

In this episode:

• The true essence of high performance as resilience and adaptation rather than perfection
• How Scotland’s athletic system supports athlete progression from youth to world stage
• The importance of environment, tools, and mindset in athlete development
• The impact of role models and success stories on aspiring athletes’ psychology
• Managing difficult decisions and criticism in leadership roles
• Strategies for maintaining focus and balance under pressure
• The significance of values such as honesty, process, and dedication in coaching and leadership
• Practical advice for young athletes entering competitive sports
• The unique challenges of supporting athletes at major championships like the Commonwealth Games

Timestamps:

00:00 - The real meaning of high performance: resilience over perfection
00:42 - Introducing Mark Pollard and his role at Scottish Athletics
01:09 - Mark’s athletic background and transition into coaching leadership
02:28 - What does high performance truly mean?
06:40 - Creating a culture of development and progression in Scottish athletics
07:54 - The long-term journey to elite success: supporting athlete development
08:22 - How national pathways act as springboards for international success
09:58 - The role of parents, coaches, and environment in athlete progression
11:17 - Mark’s own athletic achievements and reflections on unfulfilled ambitions
12:51 - Rethinking training approaches and the importance of broad training tools
15:52 - Supporting athletes through transition phases, especially during adolescence
16:02 - Psychological barriers and resilience in athlete development
19:31 - Factors that support continued progress into early adulthood
21:14 - The interplay of physiology and psychology in athletic ceilings
22:24 - The importance of mental tools in reaching finals and winning medals
23:35 - The influence of role models like Laura Muir and Josh Kerr on younger athletes
29:24 - The impact of national success stories on athlete motivation and mindset
31:22 - Mark’s experience guiding Josh Kerr to European success
32:23 - Leadership decisions and managing outcomes bias and criticism
33:24 - Building strong relationships for difficult conversations in leadership
36:18 - Strategies for preparing for challenging discussions
37:24 - Lessons learned from past leadership decisions
39:03 - Supporting athletes immediately post-competition
44:18 - What makes a coach outstanding? The difference between good and elite coaches
45:46 - Balancing coaching alongside demanding leadership roles
48:22 - Prioritizing tasks during a busy schedule and maintaining focus
51:34 - The shift from everyday coaching to supporting athletes at major events
53:49 - Supporting athletes’ emotional states immediately after performances
56:01 - Maintaining focus under pressure and routine importance
58:01 - Reset techniques for high-stress periods, including exercise and reflection
58:59 - Balancing work and family life: life lessons from fatherhood
60:56 - Personal values: dedication, honesty, and desire to see Scottish athletes excel
62:23 - Advice for young athletes stepping onto performance pathways
63:43 - Final thoughts: believing in yourself and celebrating Scottish athletic success
64:25 - Closing remarks and debrief from Miles and Lewis

Episode 6: Barbara Jones: Head Teacher, marathon runner, community leader, a career built on developing people, creating opportunities, helping others achieve their potential.

Barbara opens up about:

⭐️ How sport shaped her life, providing identity, confidence, belonging and purpose, why helping young people find something they love remains a big passion

⭐️ Realities of leading a school for sixteen years: navigating competing demands (pupils, parents, staff, wider society), maintaining high standards, strong values and a thriving school culture.

⭐️ Lessons learned from completing 17 marathons: resilience through injury, the importance of consistency, why success is built through small daily actions rather than dramatic breakthroughs.

⭐️ Honest conversations matter: how listening is one of the most powerful leadership skills, strategies used to support children and staff through challenge, uncertainty and change.

⭐️ Growing challenges facing young people today: Anxiety, social media and wellbeing. Why helping children develop resilience, self-awareness and a sense of belonging has never been more important.

Timestamps:

1. Guest Introduction

o   1:06 - Barbara Jones, head teacher and marathon runner

o   1:35 - Achievements and role at Hazelhead Primary School

1. Background

o   2:15 - Sharing an upbringing and passion for sports

o   3:40 - Connection with sports and education

o   4:34 - Influence of PE teachers and early sport experiences

1. Teaching Journey

o   5:04 - Transition into teaching, early career experiences

o   9:01 - First teaching role

o   10:24 - Involvement in sports and community building

1. Balancing Career and Running

o   18:51 - Managing career and marathon training

o   22:19 - Benefits of running and impacts on life

o   23:54 - Running as a cathartic experience and support network

1. Challenges in Education

o   41:52 - Challenges facing teachers and pupils today

o   46:53 - Increase in anxiety in young people: support strategies

o   49:07 - Importance of naming emotions, building resilience

1. Leadership and Legacy

o   55:05 - Decision to step down as head teacher and reflections on legacy

o   60:46 - Support networks for head teachers.

o   62:11 - Building resilience and seeking support

1. Sport and Education

o   66:00 - Importance of sport and competition in education.

o   70:45 - Balancing participation and competition.

o   71:13 - Role of sport in building community and identity

1. Personal Reflections

o   74:26 - Importance of listening and honest conversations in leadership

o   78:23 - Early experiences with sport and its impact

o   80:55 - The role of anxiety and managing emotions

1. Building Support Networks

o   83:02 - Creating sustainable performance through support networks

o   86:18 - The role of running in personal and professional life

o   88:41 - Importance of diverse support networks

1. Final Reflections

o   90:31 - Balancing work and personal life through running

o   95:01 - Final thoughts on performance and resilience

Introducing Colin Hutchison - CEO of Scottish Athletics, whose role requires balancing performance, people, difficult decisions and competing priorities.

In this conversation, Colin opens up about:

⭐️ Why sustainable high performance starts with strong foundations, and how clubs, coaches, volunteers, parents and support systems create the conditions for success long before results appear.

⭐️ Navigating difficult decisions under pressure, including Commonwealth Games selection, and why fairness is not always about making everyone happy, but ensuring decisions are transparent, consistent and clearly explained.

⭐️ The potential solutions to the commercial challenges facing the sport of athletics. 

⭐️ The strategies he uses to stay effective during periods of uncertainty and intense workload, including planning, prioritisation, trusted relationships, exercise and creating space to think clearly.

This is a conversation about leadership, resilience, decision-making and how strong systems help people stay on track when pressure, ambiguity and competing demands are at their highest.

Timestamps:

1. Introduction and Overview
   • 0:42 - Introduction of Colin Hutchison, Chief Exec of Scottish Athletics.
2. Colin's Background and Career
   • 1:39 - Colin discusses his career in sport and his role at Scottish Athletics.
   • 2:09 - Transition from Head of Development to CEO.
   • 3:05 - Colin's early involvement in bowls and his career progression.
   • 4:26 - First job in sports development at Edinburgh Leisure.
3. Leadership and Development
   • 6:37 - Discussion on leadership philosophy and club infrastructure.
   • 7:36 - Managing the balance between club participation and elite performance.
   • 8:35 - Importance of club development in Scottish Athletics.
   • 9:56 - Collaboration with UK Athletics for athlete development.
4. Challenges and Strategies
   • 16:40 - Resistance to change in sports programs and overcoming challenges.
   • 19:30 - Long-term sustainability concerns in sports programs.
   • 20:55 - Balancing paid roles and volunteer workforce.
   • 22:58 - Recruitment for non-executive directors and expertise gaps.
5. Commonwealth Games and Selection Process
   • 31:22 - Insight into the selection process for the Commonwealth Games.
   • 32:42 - Challenges with athlete allocations and selections.
   • 38:27 - Handling difficult conversations with athletes about selection.
   • 40:25 - Emotional impact of selection decisions on athletes.
6. Personal Insights and Management
   • 67:37 - Impact of difficult decisions on mental health.
   • 70:44 - Strategies for managing work-life balance and stress.
   • 71:42 - Importance of planning and structure in managing workload.
   • 77:19 - Core values and personal strategies for staying on track.
7. Closing Thoughts
   • 100:27 - Final reflections on strong systems and outcomes.
   • 101:10 - Importance of not procrastinating and getting tasks done.

Episode 4 of Peak Performance: Unplugged 🎙️

Introducing Kris Urquhart - a father of two, business owner and athlete who last year, at the age of 33, was diagnosed with non-Hodgkin’s lymphoma. Following chemotherapy, he recently returned to racing and won the Run Garioch 10K.

In this conversation, Kris opens up about:

⭐️ Navigating the psychological impact of diagnosis, treatment and uncertainty while continuing to lead a business and support his family.
⭐️ The performance habits, routines and mindset tools that helped him keep moving forward during uncertainty and intense treatment.
⭐️ How his experiences in kick boxing, cycling and running shaped his ability to manage fear, discomfort and loss of control during chemotherapy and recovery.

This is a conversation about identity, resilience, discipline and how people continue functioning when life becomes uncertain and difficult.

1. Introduction

• 0:07 - High performance isn't about getting it right all the time.
• 0:40 - Introduction of Kris Urquhart and his background.

1. Kris's Sporting Journey

• 2:00 - Early interest in sports and kickboxing.
• 3:34 - Transition from cycling to running.
• 5:11 - Challenges in switching from cycling to running.

1. Health Challenge

• 15:24 - Discussion about Kris's health diagnosis.
• 17:39 - Reaction to non-Hodgkin's lymphoma diagnosis.
• 20:08 - Psychological impact of the diagnosis.

1. Coping with Treatment

• 24:28 - Approach to chemotherapy.
• 28:06 - Mental toughness during treatment.
• 30:01 - Training routine during chemotherapy.

1. Business and Personal Life

• 43:11 - Managing business responsibilities.
• 47:33 - Balancing family and business priorities.
• 50:38 - Reflections on family and life changes.

1. Discussion on Kris's Strategies

• 57:14 - Dissecting Kris's approach to challenges.
• 58:35 - Process-focused approach in life and business.
• 60:10 - Importance of controlling the process and setting goals.

1. Conclusion

• 80:14 - Final thoughts and encouragement from Kris.

Unlocking Resilience and Performance: Insights from Endurance Athlete Sean Chalmers

Discover how Sean Chalmers, a prolific Scottish endurance runner and inspiring mental resilience expert, navigates injury setbacks, goal-setting, and maintaining motivation. In this episode, he shares practical strategies rooted in psychology and experience to push through challenges both on and off the track.

In this episode:

• Sean’s athletic background, including his transition from middle-distance to long-distance running
• The impact of injuries on motivation and how to regain love for the sport
• The importance of long-term planning versus short-term goals in training
• How visualization and mental strategies prepare Sean for race day challenges
• The role of teamwork and external support in overcoming setbacks
• Stress management techniques used during races and injury recovery
• Insights on managing identity and maintaining self-worth beyond athletic performance
• Practical advice for balancing training with a busy work-life schedule
• The benefits of internal versus external motivation, and how to stay focused when facing pain and fatigue
• Future marathon ambitions and how consistency can lead to breakthrough performances

Timestamps:

00:00 - Introduction to Sean Chalmers and his background
02:21 - Transition from middle-distance to long-distance running
04:12 - Struggles with injuries and losing the love for running
07:17 - The importance of patience and team support in recovery
09:49 - Shifting focus from short-term to long-term race goals
11:12 - Effective goal-setting: outcome, process, and performance goals
12:35 - Mental strategies for race day: visualization and scenario planning
14:56 - Recognizing and reacting to race challenges with mental cues
16:38 - Handling motivation during tough race moments
18:13 - Using breath control and self-talk to manage pain and fatigue
19:19 - The significance of family and team support in recovery
22:37 - Approach to injury management and returning to training
25:12 - The power of focusing on controllables during injury
26:45 - Disruption management: maintaining identity beyond running
28:19 - Balancing commitments: work, training, and personal life
32:26 - Lessons from coaching and working with young athletes
37:00 - Navigating conflicts with parents and guardians in youth support
38:45 - Self-talk and the role of mindfulness in recovery and performance
44:20 - Monitoring body sensations and training data for optimal results
47:47 - Preventing injury recurrence through footwear and biomechanics
49:22 - Collaboration with a training partner and daily routines
53:11 - Early morning training routines and fueling strategies
54:14 - The impact of lifestyle choices on endurance running
58:07 - Considering double threshold training within a busy schedule
61:28 - Planning marathon training cycles and race goals
66:35 - The importance of flexibility and compromise in training schedules
67:18 - Advice for athletes with recurrent injuries: staying motivated and resilient
68:33 - Final thoughts: balancing motivation with patience, and the power of the "why" in performance

In Episode 2, we sit down with Scottish endurance athlete Kev Campbell, a runner whose rise over the last few years has been built not on shortcuts, hype or overnight success, but on relentless consistency, discipline and the ability to stay on track when life becomes difficult.

In this conversation, recently crowned Scottish 5K Road Champion Kev opens up about balancing elite performance with work, family life and constant travel, the lessons learned through setbacks and injury, and the routines and mindset that have helped him steadily build towards the top level of endurance sport.

This is a conversation about resilience, patience, self-regulation and what it really takes to keep moving forward over the long term.

This is Peak Performance Unplugged.

Key Topics:

• Kev's background: Military discipline shaping athletic mindset
• The importance of routine and process-driven habits in training
• Managing training amidst work, travel, and family commitments
• The role of patience, consistency, and long-term planning in performance improvement
• How to adapt training and racing strategies when things go off-plan
• The concept of flow state and racing without rigid targets
• Avoiding common pitfalls for middle-aged athletes entering the sport
• The benefits and integration of strength work and heat acclimatization
• Monitoring effort: Heart rate, effort, and internal cues
• Maintaining motivation and resilience through setbacks and injuries

Timestamps:

• (00:01) - Introduction to Kev's impressive athletic achievements
• (01:03) - Kev's approach: staying consistent and sticking to basics
• (03:31) - Managing family life and training
• (07:29) - Military background and late entry into running
• (08:16) - The value of consistency over shortcuts
• (09:47) - Mindset: Discipline, routines, and process focus
• (10:41) - Importance of routine, food, and planning when traveling
• (13:16) - Training solo vs group
• (14:33) - Dealing with uncertainty and adapting to life's unpredictability
• (16:57) - Learning patience from military experience and injury recovery
• (20:34) - Training alone for effort consistency and race preparation
• (23:09) - Managing early morning sessions and travel challenges
• (25:08) - Internal monitoring: Heart rate, effort, and coach input
• (28:34) - Acceptance and flexibility in training and racing
• (29:45) - Flow states and their effects on performance
• (33:17) - Long-term goal setting and avoiding unrealistic predictions
• (34:42) - The importance of doing your best and letting race unfold
• (36:03) - The value of internal cues over rigid pacing targets
• (39:11) - Navigating setbacks and injuries with resilience
• (44:52) - The role of mindset and recovery strategies in longevity
• (47:36) - Incorporating sauna for heat acclimatization
• (49:08) - Balancing work, family, and running: Practical tips
• (52:54) - Race week nutrition and carbohydrate loading strategies
• (56:26) - Effort management during training and racing, fueling strategies
• (58:19) - Advice for older athletes: Avoiding overtraining and maintaining consistency
• (1:01:30) - Strategies for mental resilience during long races
• (1:03:15) - Insights on balancing life and training
• (1:05:00) - The importance of support networks
• (1:07:20) - Future goals and upcoming races
• (1:09:45) - Closing thoughts and advice for aspiring runners

Here we set the scene, explore why we've set this podcast up, and speak through the importance of staying on track during challenges

Check out Peak Performance Psychology for Endurance Athletes

https://www.routledge.com/Peak-Performance-Psychology-for-Endurance-Athletes/Walker/p/book/9781041103646