Welcome to the first episode of 2025! Whether you're a longtime listener or joining us for the first time, this episode is designed to set you up for success as you tackle the new year. If running your first 50k is your goal, this is your ultimate guide to getting started.

In This Episode:

1. Picking Your Race: Why commitment is key and how to avoid the “wait and see” trap.
2. Creating Your Annual Training Plan: A step-by-step breakdown to map your journey, including key episodes to revisit:
   • Ep. 245: Annual training plan deep dive.
   • Ep. 163: The 7,4,3,1 training recipe.
3. SWOT Analysis: Evaluate your strengths, weaknesses, opportunities, and threats to maximize your training.
4. Starting Small: The power of tiny, consistent changes that build momentum.
5. Focusing on Fundamentals: Why the basics—walking, running, strength, mobility, and recovery—are non-negotiable.
6. The Countdown Mindset: Keep your race goal in focus by breaking down the time you have left.
7. Mental Attitude: How your mindset shapes your journey and strategies for keeping it positive and forward-focused.

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

🎉 *Final Episode of 2024 + 4-Year Podcast Anniversary!* 🎉  

Thank you for being part of the *She Runs Ultras* community! As we wrap up the year, I’m excited to take you on even more amazing ultra adventures in 2025.  

👉 Reminder: The 30-Day Shakedown Challenge starts Monday, December 30th!  
Join us to build a consistent daily mobility habit, improve performance, and prevent injuries.  

What’s in This Episode:  
1. SWOT Analysis  
   - How to review your 2024 performance with clarity and purpose.  
   - Pro tips for a drama-free analysis:  
     - Do it when rested, fed, and calm.  
     - Evaluate yourself like a peer.  
     - Focus on facts, not feelings.  
   - Steps to simplify and tie your analysis into actionable goals for 2025.  

2. 3 Critical Things to Remember for 2025 Ultra Training  
   - It’s going to take longer than you think.  
   - It’s going to be harder than you think.  
   - Whatever you’re doing today is for the *you* 90 days from now.  

💡 Start with small actions today, whether it’s shakedowns, scheduling, or walking, to set yourself up for success down the road.  

Let’s Connect!  
- Follow me on Instagram or Facebook: @SheRunsUltras  
- Join our private FB group: Run Your First 50K  

💬 Got 2025 ultra adventures planned? I’d love to hear about them!  

🎧 Thanks for an incredible 2024—let’s make 2025 even better!  

Enjoy this beat and see you soon! 🎶  For the final episode of 2024, let's talk about the value of a SWOT analysis and the 3 critical things to keep in mind when prepping for 2025. 

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

In this episode, we’re breaking down the difference between speed and effort—and why focusing on effort can be a game-changer for trail and ultra runners. If you’ve ever stressed about race cutoffs or felt stuck trying to “get faster,” this one’s for you.  

We’ll talk about why traditional road running concepts like pace don’t translate well to trails and introduce the RPE scale (Rate of Perceived Exertion) as a smarter way to train. Learn how effort-based workouts can help you improve endurance, delay fatigue, and finish your races stronger—without constantly staring at your watch.  

Whether you’re new to ultras or just looking for fresh training strategies, this episode will help you rethink your approach to speed and build confidence on the trails. 

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

This is part 2 of the 12 quotes of Christmas, 7 through 12. These are quotes from books that I have read over the last couple of years that have resonated with me.  Enjoy!  

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

Welcome to Episode 250 of the show! 🎉 This milestone episode is designed to help you get into both the holiday spirit and the spirit of 2025 training with a special theme: The 12 Quotes of Christmas

Over the next two episodes, I'll share 12 of my favorite quotes that have inspired me during tough training moments. This week, we’re diving into the first six quotes, and next Friday, I’ll reveal the rest!

Enjoy!

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

In this deeply personal episode, I’m opening up about my journey with weight, body image, and strength. I’ve recently started tracking my weight again, something I haven’t done in years.

What I’ve discovered? I’m the heaviest I’ve ever been, but I also feel the most capable and resilient. From high school insecurities to embracing a body that’s run 200 miles, I share how my perspective has shifted and why my 2025 motto is Resilient AF.

👉🏻 Click here to snag a spot in the ANNUAL TRAINING PLAN WORKSHOP

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

In this episode, we’re tackling a common challenge: feeling stuck in confusion about your training and racing goals. If you’re letting indecision slow you down, this is your wake-up call!

Key Takeaways:

1. Plan Your Year: Outline your races, prioritize them, and map out weekly training objectives.
2. Think Big Picture: Avoid week-to-week planning—focus on long-term goals.
3. Get Clarity: A detailed plan answers key questions like mileage, training focus, and priorities.
4. Balance Training with Life: Account for work, family, and other commitments to avoid burnout.
5. Don’t Skip the Process: Big goals, like your first 50K, demand a solid plan for success.

👉🏻 SNAG A SPOT IN MY ANNUAL TRAINING PLAN WORKSHOP ON 12/5/24 AT 7PM ET. 

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

In Episode 247, we’re diving into the essentials of building a solid running base as you prepare for your 2025 race calendar. After planning and mapping out the races and training season, it’s time to focus on creating a strong foundation for the months ahead. Base building is a dedicated phase, typically taking 12-16 weeks, where you work on establishing endurance, consistency, and low-intensity stamina. This period is separate from your official race training plan and serves as the groundwork, helping you gradually prepare for the higher-intensity weeks to come.

We'll answer the question, "How long does it take to build a base?" and provide guidance on structuring your base phase, including how to set your weekly run schedule, select your workout types, and gradually increase mileage. You’ll hear why a consistent routine and patient ramp-up are key to building a strong base, and we’ll touch on the benefits of integrating strength and mobility work. Plus, stay tuned for details on our upcoming training plan workshop, where you can refine your approach and ensure your 2025 season gets off to the right start!

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

I recently visited a family member in the hospital and it brought up a bunch of stuff for me around why running and self care are so important...and I want to share those thoughts with you here!  I also want you to ask yourself a very important question when you're planning your 2025 training. 

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN

In this episode, we’re diving into the best strategies to plan your 2025 training and racing season before the holiday rush. I’ll guide you through a step-by-step process to map out races, set key dates, and organize your year in a simple spreadsheet. Whether you’re still undecided about which races to tackle or you’re ready to commit to an A-race, this episode will help you lock in a realistic timeline and avoid starting the year feeling behind. Grab a pen, open a note, or bookmark this episode to create a solid training plan that keeps you on track and focused!

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM

🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY

📸 FOLLOW ME ON INSTAGRAM

⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN

🏃🏻‍♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN