In this episode, I’m diving into one of the most effective strategies for avoiding burnout: the planned break. Many runners fear taking a break, believing they’ll lose fitness or fall off track. But in reality, taking a break with purpose is essential for sustaining your passion and energy for the long haul. Discover how you can incorporate these breaks into your training schedule, making them a powerful tool for long-term success.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/13

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Most ultra runners who feel exhausted or unmotivated actually aren’t experiencing true burnout. Instead, you might be dealing with fatigue, stress, or temporary dips in motivation. In this episode, I’m breaking down exactly what burnout is and, more importantly, what it isn’t. You'll learn to distinguish real burnout from its common impersonators and discover why thinking everything is burnout can keep you stuck. You’ll also learn how to recognize when you’re really on the edge of burnout, so you can take action before it takes over.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/12

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Dropping out of races creates a particular kind of shame that goes beyond simple disappointment. In this episode, I break down why asking "What's wrong with me?" after DNFs keeps you stuck in shame and poor performance. You’ll learn a simple three-column process to turn painful race experiences into actionable solutions and how to separate race outcomes from your worth, allowing you to race from possibility, not fear.

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You want to build a cushion on cutoff… what’s your strategy? Most runners sprint off the line, trying to build a buffer early, but end up trashed in an aid station. What if you had the mindset tools to let the pack get ahead, then slowly start passing people, one after another?  Tune in this week for a new strategy for building a cushion on cutoff. This patient approach transforms the race from a survival battle into a controlled, strategic effort where you finish strong instead of just hanging on.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/10

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A disappointing race result can leave us confused, gutted, and questioning everything about our training and abilities. Today, I'm sharing how to transform that disappointing race experience into valuable data that will make you stronger. I'll walk through the three essential steps for mental recovery after a challenging race and, through a real client example, I'll demonstrate how this process can turn a devastating DNF into the foundation for eventual 100-mile success.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/9

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When races get difficult, our brains flood us with worst-case scenarios and reasons to quit. While staying present and focusing on the next step ahead can help calm racing thoughts, this approach alone isn't always enough. Sometimes it can actually prevent us from thinking strategically and managing our race effectively. Today, I share my strategy for what to actually focus on when things get hard.

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You’ll learn how to spot the signs that you're mentally checking out, why your “why” might not be helping, and what to do instead. I’ll share how to turn a distant goal into something emotionally powerful and actionable—so you’re not relying on willpower alone. If you’re ready to fight for your race when it gets hard, this is where you start.

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You’ve probably heard that ultra running is 90% mental, yet most of us were never taught how to properly train our brains. We try random mental tricks or repeat mantras that crumble when the race gets difficult. The truth is, mental training isn't about motivational quotes or occasional pep talks—it's a systematic approach that requires consistent practice, just like building physical endurance and strength.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/6

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Find out why your big goals aren’t supposed to feel easy. Whether you're training for your first ultra, or setting yourself a target that stretches you, what I share today will help you see setbacks in a new light, while helping you build the mindset that gets you to the finish line every time.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/5

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Is your upcoming race filling you with that familiar knot of anxiety? Tune in this week to discover the simple, practical three-step process that will transform your relationship with pre-race anxiety and ultimately get you to the finish line. This isn't about eliminating anxiety (that's impossible) or forcing positivity (that's exhausting). It's about learning how to acknowledge your anxiety, so you can return to calm and refocus on what matters most.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/4

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