Howdie folks! This Wed's 6:30pm guest is none other than super champion New Zealand trail runner extraordinaire, RUTH CROFT! She has created a "train for a 50 mile ultra marathon while living in a city" training plan with a new company called Vert Run who do really reasonably priced training plans here https://vert.run/

Originally on YouTube here https://youtu.be/fSaER9aXhTo

00:00 Hello, welcome Ruth and a funny story to start! Plus her main wins recently

02:10 Is 2020 a wash out or a nice rest?

05:05 What do you like most about trail running?

07:55 How did the association with Vert Run come about and what is Vert Run?

11:22 Benefits of city training for ultra

15:00 First Patreon Question - How little training can you get away with for 50k/50mile ultra?

17:02 2nd Patreon Q - What about speedwork for ultra training?

22:36 3rd Patreon Q - What if you can't make a session? Skip it? Make it up later?

25:08 4th Patreon Q - How important is strength training for ultra? And what moves are best?

31:15 Do you personally have a coach?

34:39 5th Patreon Q - How important is nutrition for ultra training and racing? What do you use?

In this question Ruth includes the importance of training around the hormone cycle for women,

and recommends the book ROAR by Dr Stacy Sims: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

UK https://amzn.to/2Bzp3qm

USA https://amzn.to/38j9Kyc

42:58 6th Patreon Q - How do you get through tough spots when you're struggling?

45:11 7th Patreon Q - Have you done NZ parkrun? And will you share Jacinda Ardern with us?

49:45 8th Patreon Q - Which trail & ultra races do you recommend in South Island, New Zealand?

54:55 Are you doing any races in October etc?

56:20 Thank yous from audience and goodbyes.

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