In this episode of the Running 44@60 podcast Performance Psychologist, Certified Running Coach and Ultra Runner Dr Kaz Williams shares some great insights and advice into how to plan and deal with the mental side of running. Kaz also refers to some of her running adventures Including the Tahoe 200, the Moab 240 and the 400 mile+ 6 day event known as ‘Across the Years’ We have a fascinating conversation that covers all aspects of the mental side of the long run including how to deal with approaching an aid station with your number one thought being ‘this is the place I’m going to stop’ through to being aware of your strengths prior to your big run by conducting your own strengths audit as well as having a mantra for the race, something you can refer to via self talk when things get tough. Kaz recommends that you write a ‘what if plan’ so if something does go wrong it is not a major surprise and you have a way of dealing with it And that includes welcoming when the mental side of the run gets really tough, on the basis you knew this moment would arrive so now it has you are pleased to see it Kaz suggests that keeping a training diary enables us during our taper to go back through the training diary as a reminder to ourselves of all the hard work we have put in to get to this position And as a bonus here is a link to a blog from Kaz about Tips for UTMB Aid Station Success, which also includes a section on Crew (section 4).   https://www.mettlerunning.com/blog/tips-for-utmb-aid-station-success/ Race Reflections Worksheets are available free to download via this link: https://www.mettlerunning.com/post-race-analysis/  You can find out more about Kaz and the coaching programmes she offers for runners of all ages, all distances and all over the world at: https://www.mettlerunning.com and on instagram: https://www.instagram.com/mettlerunning/ Don’t forget The Cornwall Running Show 2024 will be held on Sunday January 14th at the Heartlands event centre – I will be there encouraging visitors to the show to come and do a two minute recording with me about their running plans for 2024. Trevor Lee ran his first ultra in 2021 - the 44 mile Classic Quarter . Trevor has written a book about his buildup and adventure – it is both a business and running book and is available on Amazon via this link: 12 Business Lessons from Running an Ultra Marathon. Each sale generates £5 for Childrens Hospice South West.      The Running 44@60 podcast began as a learning / motivational tool for host Trevor Lee in his quest to run a first ever ultra - the Classic Quarter in 2021 - here's the story of Running 44@60 It now has over 100 episodes and is aimed at those thinking about and committing to their first ever ultra. Trevor wrote a book : 12 Business Lessons from Running an Ultra Marathon - all proceeds go to the Children's Hospice South West