01
Your First 50km: What to Expect and How to Prepare
Training, pacing, fuelling and the mindset shift for a first ultra.
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02
Why the 50K Is More Than a Stepping Stone
Why the 50K is the smartest first ultra distance, and what it teaches you.
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03
What to Eat the Week Before a Race
A day-by-day carbohydrate and hydration framework for race week.
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04
Racing on your period.
What changes in the luteal phase, and how to manage race day.
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05
Running Hotter. Heat, Hydration and Your Hormones.
How the luteal phase and perimenopause affect heat and hydration.
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06
Safe, Skilled and Confident on Every Trail.
Navigation, night running, personal safety and group culture for every trail.
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07
Gear Systems for Long Trail Races
Pack, shoes, socks, chafe and layering: the system that avoids friction over many hours.
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08
Training for a Longer Day
This note is for members of the free Trail Notes list.
09
Running Back-to-Back Days: What It Actually Does to Your Body
This note is for members of the free Trail Notes list.
10
Night Running: How to Make the Dark Familiar
This note is for members of the free Trail Notes list.
11
What to Do in the Days After a Big Race
This note is for members of the free Trail Notes list.
