Most runners carry a secret fantasy race script in their heads: how things are “supposed” to go for the day to be a success. In this episode, I’m breaking down how that hidden fantasy race gets created, how it quietly sabotages even experienced runners, and how to keep your race from going off-script.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/31

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

Every ultra runner knows that point in the race when the pain feels like it might stop you. But this moment isn’t really about pain…and you have the power to control it. In this episode, I break down how to separate pain from discomfort. We’ll talk about the mental shift that helps you stop fearing pain and start managing discomfort with confidence.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/30

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

If you’ve ever crossed the finish line barely ahead of cutoff, you know that stress can feel like it’s chasing you all race long. In this episode, I explore what’s really happening when cutoff becomes the center of your focus, and how small shifts in where you put your attention can completely change how you race.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/29

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

When you’re worried you won’t make cutoff, it fundamentally changes how you race. In this episode, I'll share the three-question strategy that's helped me through countless tight cutoff situations, including making a critical cutoff at Massanutten 100 with just 15 minutes to spare. These questions work because they redirect your mind from catastrophizing to concrete actions you can control right now.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/28

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

What's harder than running a hundred miles? Spending hours convinced you're letting everyone down. In this episode, I'm diving deep into one of the most destructive mental patterns in ultra running: the overwhelming guilt of disappointing your crew, pacers, and volunteers when your race isn't going as planned. I'm sharing why this guilt trap is so insidious, how it makes dropping out feel like the "right" thing to do, and the crucial mental shifts you need to reclaim your race.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/27

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

You’ve probably heard the phrase, “Just do it scared.” But pretending fear isn’t there or trying to push it away only adds more pressure. In this episode, I break down a smarter way to actually “do it scared.” By changing how you think about fear, noticing it, and using it as a guide instead of an obstacle, you can show up mentally stronger and run with confidence - even when your nerves are at their peak.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/26

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

The difference between dropping from an ultra and quiet quitting is profound. When you drop, at least you make a conscious decision. When you quiet quit, you keep moving through aid stations, consuming calories, going through all the motions - but mentally, you've already thrown in the towel.

Tune in this week to learn four specific race strategies that will enable you to stay mentally engaged when things get tough, and discover what's actually possible when you stop writing the story before it's over.

For full show notes, transcript PDF, and more information, visit www.susanidonnelly.com/25

Connect with Susan:

Instagram: www.instagram.com/susanidonnelly

Facebook: www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

Ever had worries about your next ultra derail your race prep and ruin race day? The standard advice is to not worry and think positively, but that doesn't make the worry disappear… it often makes you worry even more.

Instead of telling you to just worry less, I’m introducing you this week to a counterintuitive approach called strategic pessimism. Tune in to discover the secret to turning your race-day anxiety into productive preparation, leaving you ready to handle anything your next race throws at you.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/24

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

In this episode, I share a story about a snake, termites, and the mindset shift that can transform how you approach challenges on the trail. When you start seeing your race as a series of problems to navigate rather than a perfect path to the finish, everything changes. You’ll leave doubt behind, build confidence, and approach every ultra knowing that success is about what you do with the challenges that come your way.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/23

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!

Most of us don’t know what “giving it our all” looks like. We think we’ll recognize it when we see it in others, but when it comes to our own performance, we’re left guessing. That uncertainty can leave even a strong race feeling unfinished. In this episode, I’m exploring what it really means to give your all in a race. Once you understand how to define your all for yourself, you can stop second-guessing every mile and start building the confidence that comes from knowing you’ve given your best.

For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/22

Connect with Susan:

Instagram: https://www.instagram.com/susanidonnelly

Facebook: https://www.facebook.com/susanidonnelly

Mentioned in this episode:

Get The Ultrarunner’s Mastery Debrief Template Today!

Every race gives you experience. Few runners turn that into improvement. The Ultrarunner’s Mastery Debrief Template helps you evaluate your races like experienced ultrarunners do - identifying what worked, what didn’t work, and what to do differently next time. Use it after races or key training runs to turn every effort into better performance.

Get The Ultrarunner’s Mastery Debrief Template Here!