Peak Endurance
By Isobel Ross
Peak EnduranceDec 30, 2021
Sleep Deprivation Training in Ultra Running: A Dangerous Game?
The myth of sleep deprivation training: Dispelling common misconceptions.
An in-depth look at why sleep deprivation is more harmful than helpful.
Introduction to sleep banking: Understanding the concept and its benefits.
Caffeine depletion explained: What it means and how it works.
The importance of sleep in training and performance.
Trust the Process: Surviving and Thriving in Ultra Running
Why patience is key in ultra running.
Understanding the process of building up to 100k+ races.
The importance of mastering the craft in marathons and 50k races first.
Discuss the risks of rushing into long distance races.
Why building strength in muscles, tendons, and ligaments is important.
The mental game of ultra running.
Consequences of not allowing the body to recover.
How to avoid burnout and injury in ultra running.
Slowing down the process for longevity in the sport.
We're back! Run Tarra Bulga and general update, and why you shouldn't always listen to your watch!
H2H plus more Ramblecast!
Ron and I discuss (in no particular order!)
Hut to Hut and our DNF
Why I am giving up long races
The social media bullies I have had to deal with
and more! It's like being on a long run with friends, with probably some oversharing going on!
Emma Parsons: Mountain to Melbourne: 170km run to raise funds for our sick kids!
The problem….Eastern Health Hospital Paediatric Units (The Angliss, Maroondah Hospital, Box Hill Hospital) are not supported by many of the major fundraisers throughout the year.
They are in desperate need of resources - everything from coloured pencils and Disney Plus memberships to help entertain kids pre-op, through to ultrasound machines to assist in finding veins and distraction equipment for procedures to reduce stress and fear.
Hospital-grade sensory kits are needed to support our neurodivergent children and youth and none of this is currently funded.
Over the last year this is how many children were cared for at our local hospitals:
Box Hill 11,160
Angliss 10,414
Maroondah 10,221
PLUS 4000 outpatients and a new baby every 2 hours!
THAT’S A LOT OF KIDS!
The plan….Emma-Rose is passionate about supporting children and youth, and is going to run over 100miles (170kms) from the top of Lake Mountain to Federation Square, via the three Eastern Health Hospitals that have Pediatrics; The Angliss, Maroondah and Box Hill hospitals.
When: 5pm, April 18th, 2024
Distance: 170kms
Goal: Raise as much as possible to support these desperately needed resources!
Can we get to $30,000? If we can - I will run it in a tutu!
How can you help?
Individuals, we are asking for 10c/km ($17) and Businesses to donate $1/km ($170)
DONATE HERE! Mountain to Melbourne
Emma on Instagram: https://www.instagram.com/run_joy_melbourne/
What exactly is the taper and why is it crucial for runners?
The taper is a period of reduced training volume and intensity leading up to a race. It typically occurs in the final two to three weeks before the event. The purpose of the taper is to allow the body to recover from the accumulated fatigue of training while maintaining fitness and maximizing performance on race day.
Elise Marcanti: 300kms for Eating Disorders Families Australia (EDFA).
Elise began her journey on the 7th of December with a 50km ultramarathon starting from the summit of Mt Kosciuszko, followed by 250km of hiking along the Australian Alps Walking Track to end in Bright, Victoria.
What is Eating Disorders Families Australia?
Created by families, EDFA focuses solely on supporting the families and carers of people with eating disorders.
The belief is that families and carers are an important part of the treatment and recovery process for loved ones living with eating disorders. EDFA’s mission is to enable family members to be effective, supported, and recognised as an integral part of the recovery process.
Elise is aiming to raise $30,000 for EDFA and 100% of donations will go to helping people with eating disorders and their families.
Find Elise here: www.instagram.com/elisemarcianti/
Donate here: moving-for-the-mind.raisely.com/
Is motivation important for running?
Warmups, cool downs and stretching.
Running in the Summer heat.
- why it feels difficult
- over heating signs to look out for
- how to mitigate the effects of heat
- how to train in the heat.
Enjoy!
Christmas ideas for runners!
Link for the Flexbeam is below, use code isobelross10 for 10% off!
recharge.health/product/the-flexbeam/?ref=KMCXdB4lb-PEcS
Come run with us!
We're back!
Here is the link for the goal setting webinar: peakendurancecoaching.com.au/goal_setting
Dr. Ricardo Costa discusses low carbohydrate, high fat (LCHF) diets for ultra runners.
Dr Ricardo Costa works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as an academic, researchers, consultant and practitioner in Sports Dietetics and Extreme Physiology. Ricardo is a HCPC Registered Dietitian-UK, SENr Registered Sport Dietitian- UK, Accredited Practicing Dietitian-Aus and Advanced Sports Dietitian-Aus, who came to Monash University in August 2013 from Coventry University-UK. Ricardo completed his PhD at the University of Wales- UK, in neuroendocrine and nutritional immunology on the influence of sleep deprivation, cold exposure, exercise stress and nutritional intervention on selected immune responses; which examined the impact of individual and combined stressors on immune function. Additionally, the role of nutrition intervention in the effect of exercise on immune function. Ricardo's recent work has focused on the impact of multi-stressor activity on immune, thermoregulatory, and gastrointestinal health; and additionally, the impact of ultra-marathon competition on nutrition and hydration status, and implication for health. Ricardo’s research interests include the impact of exercise stress with and without other stressors on gut health, and role of nutrition under stress on gut health. Over the last few years he has established and led an international multi-centre research team investigating the impact of ultra-endurance competition on nutritional and hydration status, and on various physiological and immunological parameters; in which issue of gut health have been identified. Previously, as course director for Sports Dietetic training in the UK, he was an active consultant and supervisor in Sports Dietetics, providing and supervising sport and exercise nutritional support to a wide range of sports at recreational, amateur, and elite (Olympic athletes) level. Ricardo contacted me in regards to a research paper that was just published, in collaboration with the AIS, assessing the impact of the ketogenic low carb high fat diet on the gut health of elite endurance/ultra endurance athletes. Our results were a bit concerning, in that even a short term LCHF diet was sufficient to seriously disturb gut markers, including increased bacterial endotoxin translocation into the blood stream. Ricardo discusses this research.
Links to papers: https://doi.org/10.1123/ijsnem.2023-0009
https://www.frontiersin.org/articles/10.3389/fphys.2021.773054/full
Brooke runs 1600kms for mental health awareness.
www.instagram.com/brookemma.rose/?hl=en
www.mycause.com.au/p/301161/impact-to-ignite
12 in 12 becomes 7 in 7
Race number 6 of 12: The Swiss Alps 100
Ron and I are in Germany!
Enjoy!
Ben Hirst just completed a double Everest!!
Ben Hirst of Tasmania just completed a double Everest, running Kunanyi 21 times! Hear all about his amazing challenge and the worthy cause he is supporting.. Find him here: https://www.instagram.com/run_for_mental_health_?hl=en https://www.facebook.com/ben.hirst.948
Harrison Malcolm for Go The Distance.
Chris O'Brien Lifehouse: www.mylifehouse.org.au/
Go the Distance Registration: www.gothedistance.org.au/register/go-the-distance-2023
Getting out there in the cold to train!
100k No. 5: Ultra Adelaide
Phil Gore: 102 hour world record holder of the Backyard Ultra
You can find Phil here:
His blog: phil5kaday.wordpress.com/
Insta: www.instagram.com/phil.gore.ultrarunner/?hl=en
Facebook: www.facebook.com/phil.gore.148
Yoga, should you cut back on food when injured or tapering, and how to bounce back mentally and physically from a big race?
Message me on Facebook with your tips on combining parenthood and running.
100k No.4 is done and Ron and I discuss a post on the '10 things All Runners Love'...but do they??
Enjoy!!
The 10 commandments of ultrarunning (According to Isobel and Ron)
Link to my hill training session: peakendurancecoaching.com.au/hill-training-workshops
Here's the link to the nutrition podcast we spoke: spotifyanchor-web.app.link/e/Xus1Huv7yAb
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): https://recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: https://www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): https://www.peakchocolate.com.au/
"Ten Commandments for the Runner": a discussion.
Link to hill training workshop:
www.peakendurancecoaching.com.au/hill-training-workshops
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): https://recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: https://www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): https://www.peakchocolate.com.au/
Reframing 'failure' in training and racing.
look at something in a different way.
Now I’m not talking about seeing failure as a success per se, this is not about ‘participation medals’ and ‘everyone’s a winner’ mentality. I’m talking about
looking for the positives in a situation that you initially feel is a failure.
Examples would be: not hitting your time or pace target in a race or training run, getting injured, not getting into the race
you had your heart set on. To be honest the list is potentially endless and I have experienced them all. The thing to remember is these feelings don’t last
forever and you can come back from this and become a better runner and perhaps person in the process.
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): https://recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: https://www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): https://www.peakchocolate.com.au/
Who needs a coach? You do!
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): https://recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: https://www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): https://www.peakchocolate.com.au/
Consistency is key to lifelong running!
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): https://recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: https://www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): https://www.peakchocolate.com.au/
100k race Number 3: Running Wild's The Prom.
Join Ron and I as we discuss how the third race in my 12 in 12 challenge went!
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): https://recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS health and high performance: https://www.healthhp.com.au/ Peak chocolate (use code ISOBELROSS for 15% off!): https://www.peakchocolate.com.au/
Lourdes goes Burro racing!
Here is the link to Burro racing: www.packburroracing.org/races?fbclid=IwAR0XRaNxZAhsDB6NlckAsCEJCv-MirKUruL7lXioNnsbfZABvfxb_XF1MHo
Rate and review the podcast here: podcasts.apple.com/au/podcast/peak-endurance/id1479052215
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): www.peakchocolate.com.au/
Episode 200!! Ramblecast about running...and podcasting!
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): www.peakchocolate.com.au/
Lake mountain resort: www.lakemountainresort.com.au/event/free-trail-run/
Joffrid Mackett breaks the Australian 48 Hour Walk Open Record!
Joffrid finished second overall (and first male) in the Sri Chinmoy 48 Hour Australian Championship in Canberra on 24th March. Joffrid walked the entire way to a final distance of 294.973km, setting the Australian 48 Hour Walk Open Record by a staggering 11km and beating all but one of the runners in the race, that being Camille Herron. The Australian walking record has stood for 13 years, showing it was no mean feat to beat it. Joffrid is now the Australian and Open Australian walking record holder as well as the AURA 48 hour male champion.
Joffrid on Instagram: www.instagram.com/joffrid/
the link to Lilyslegs virtual marathon: lilyslegs.com/
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): www.peakchocolate.com.au/
12 in 12: race number 2 Buffalo Stampede 100k
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): www.peakchocolate.com.au/
12 in 12: Number 1, Melbourne Oxfam Trailwalker.
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): www.peakchocolate.com.au/
Dr. Zulia Frost: FLEXBEAM red light therapy.
Here is the link if you would like to purchase your own FLEXBEAM (use the code isobelross10 for 10% off!): recharge.health/product/the-flexbeam?ref=KMCXdB4lb-PEcS
health and high performance: www.healthhp.com.au/
Peak chocolate (use code ISOBELROSS for 15% off!): www.peakchocolate.com.au/
The 12 in 12: Isobel's 100's challenge!
Health and High performance are here: www.healthhp.com.au/
Peak Chocolate: peakchocolate.com.au
Mental toughness workshop: peakendurancecoaching.com.au/developing-mental-strategies-for-ultra-running-presentation
Poles skills clinic: peakendurancecoaching.com.au/shop/Mental-training-strategies-for-ultra-running-p466737358
Lourdes talks menopause!
Join my menopause masterclass here: peakendurancecoaching.com.au/perimenopause_and_menopause_masterclass
Health and high performance: www.healthhp.com.au/
Peak chocolate: peakchocolate.com.au/ 15% off with the code ISOBELROSS
Hills: in long runs and as part of training.
Thank to Sarah H who left a lovely review on Apple podcasts. She left 5 stars and said:
Awesome running podcast!
I love this podcast and look forward to listening to the new one every week. It’s great for long runs and in the car. I’m a little biased as Isobel is my coach :) Every week Izzy manages to bring new diamonds of info to the podcast. It’s a great listen.
Do you have an injury or niggle that is bothering you and stopping you from achieving your best? Then go to Health and High performance and let them help you to get back to your best! They are at healthhp.com.au
Peak Chocolate is the best chocolate out there. I guarantee once you try them you won’t turn back! Go peakchocolate.com.au and get 15% off at checkout with the code ISOBELROSS, all caps no space. Isobel with an O
Ok so this week we (Ron joins me!) are talking about running hills in your long runs and in specific sessions. Enjoy!
H2H sweeping and the benefits of an off-season.
Eny the pod!!
health and high performance: www.healthhp.com.au/
peak chocolate: peakchocolate.com.au/
peak endurance coaching: peakendurancecoaching.com.au/
Drills Vs Plyometrics: What's the difference and which should you do?
peakendurancecoaching.com.au/
peakendurancecoaching.com.au/mastering-your-menstrual-cycle-for-athletes
www.healthhp.com.au/
peakchocolate.com.au/ Use code ISOBELROSS for 15% off!
Erchana ran from the tip of Australia to the toe!
And yes you can still donate:
www.tiptotoe2022.com/
Don't forget to support Health and High Performance and Peak Chocolate
www.healthhp.com.au/
www.peakchocolate.com.au/ Use code ISOBELROSS for 15% off at checkout
Shorty episode: Mastering your menstrual cycle for female athletes.
If you enjoy the pod, I would greatly appreciate it if you could subscribe, rate and review. I work hard to put this content out on a weekly basis, so would love to hear from you! I will be interviewing Erchana about her tip to toe run later this week to go out next week, so make sure you tune in for that one, it’ll be good! Also, don’t forget to support those businesses that support the podcast, Health and High Performance, who are in Mont Albert in Melbourne and will help you with all your running needs and niggles, and Peak Chocolate, delicious chocolate that is good for you! Use the code ISOBELROSS for 15% off at checkout.
Thanks for listening to this episode, I love your support. Till next time!
Brooke is planning on running 1600kms in 30 days!
Meghan Canfield talks accepting getting older in ultra racing
Lessons from 2022: Listeners share what they learnt!
10 things runners should do
In this episode I talk about the 10 things runners should do, a follow on from a pod I did last year on the 10 things runners shouldn't do. I hope you get a lot out of this and if you do, could you please rate and review here: podcasts.apple.com/au/podcast/peak-endurance/id1479052215
Health and High Performance: www.healthhp.com.au/
Peak Chocolate: peakchocolate.com.au/ Use the code ISOBELROSS to get 25% off at checkout.
Andrew Perry: PREPD, the system designed for advanced hydration effectiveness.
Coast to Kosci 2022
Coast to kosci is a tough race in anyone’s language. And I always knew it would be, but I don’t think you really fully appreciate how tough it is until you do it. I know I certainly didn’t. In this podcast, Ron and I have a chat before the race, then a group chat with the whole crew after the race. It’s all a bit of fun, so I hope you enjoy it!
I love it when people tell me how much they love the podcast! I would love it even more if they went onto Apple Podcasts and gave the show 5 stars and wrote a short review. In that way, they are helping the podcast grow, and don’t you want to help a runner out!!?? I don’t get paid to do this but knowing that it means something to YOU the listener makes me keep plugging away at it. Also, reviews tell Apple podcasts that people are listening and that they should show it to other listeners. In this way, the podcast grows. I just saw the podcast is doing really well in Lebanon. Thank you to everyone from Lebanon who is listening!! The link to Apple podcasts is here.
Lots going on with Peak Endurance Coaching. I have my Goal Setting webinar on January 11th, which will help you get your goals and habits set to slingshot you into your best year yet! Then starting on the 15th January I have my new 28-Day stretching and mobilisation challenge. This will be a cracker. Twice weekly live online stretching and mobility classes (that will be recorded for you to do again!), as well as daily stretching poses means this one is great value for money at only $85 and streamlined for 2023 now is your chance. Then my mindfulness challenge is now a start any time program that you get now! Weekly videos and daily prompts get you turning the mindfulness practice into a daily habit. Go to the website www.peakendurancecoaching.com.au to find out more about all of these!
Don’t forget to please support my sponsors: Health and High Performance to keep those niggles and bay and get you back running healthy and strong and the best chocolate out there as it not only tastes good but it’s good for you! Peak Chocolate! Go to peakchocolate.com.au/ to get 15% off some yummy chocolate that is actually good for you. I am loving their NEW milk chocolate mix, it is absolutely divine, really gives me my chocolate hit without the guilt!
Enjoy the podcast!