https://www.ultrapotential.org/resources daily 0.75 2026-07-01 https://www.ultrapotential.org/resources/westhighlandway26 monthly 0.5 2026-07-01 https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/c58dc199-6d0e-4e42-8775-3f0635cc2b37/lochside+smaller.jpeg Articles - West Highland Way 2026 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/e38ea118-3823-430b-8689-3ecc5ccbbe91/5dfebbb5-2f3f-4a5a-b94d-14c3367321b5.JPG Articles - West Highland Way 2026 - Crew My friend Rachel Normand and two of my coached athletes - George Lupton and Paul Noble - had offered to crew and I had gratefully accepted. This turned out to be the dream team. Calmly positive and efficient throughout. Every checkpoint (except Glencoe where we did a shoe change) completed in seconds. Those brief seconds something to look forward to between checkpoints, fleeting moments of connection and support. As I live in Spain we made do with a video call and used Google Drive to share the race plans. I also sent them a video demonstrating how to untie my shoe laces since I use a complicated heal lock, which isn’t intuitive to untie. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/46248f3e-8211-4a6e-ae0e-2809eed14478/IMG_4388.jpg Articles - West Highland Way 2026 - Milngavie to Drymen I love the start of the West Highland Way, the atmosphere is unique. No blaring music and bright lights, or chance of being mown down in the first km, just a few hundred friends setting out on an adventure. The first kms ticked off quickly, the ground becoming increasingly wet. Then: Mud. Mud. Mud. My muscles aren’t really conditioned to the micro adjustments you have to make on mud. We had some for 2 days in January but since then I’ve been running on hard packed soil and rocks. I was trying to avoid the worst without risking hurting myself. I felt a hip flexor pull. The road sections were nice and swift though and at Drymen we were diverted off route because of cows in the field. I knew that field could be extremely soggy so was secretly relieved (even though it added a bit of distance and elevation). https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/54ba0f08-5e0e-44c6-b4d6-9579e5d8c26b/IMG_4448.JPG Articles - West Highland Way 2026 - Bogle Glen to Tyndrum I was relieved to leave the loch side and start the climb towards Bogle Glen and with that the chance to see my crew again. The lack of miles in my legs was beginning to tell, and I was still slowing right up to cross any mud, not trusting my hip flexor. A group of American hikers went crazy when they saw me (having politely clapped the man ahead) so when I heard them go crazy a few minutes later I knew that I was going to be caught. I was philosophical about it. 95 miles is a long way to run off 6 weeks’ run training! The only question was, who? Roberta Fletcher came alongside me and I congratulated her on her great run. We fell into step for a few minutes before she pulled ahead (her going through puddles I was still doggedly going around). She looked really good and was clearly going to have a great day. After the gate at Glen Bogle I met my team and got fresh bottles. The downhill had started to get a bit clunky by now and I wasn’t enjoying it so much. From the A82 the trail drags slowly uphill, I dislike this section, it’s that kind of flat climbing that messes with your head. By Tyndrum I was feeling sorry for myself and told George I was feeling awful. He chose not to share that with the rest of the crew (or my Mum!). Fortunately these down moments were easily challenged with the mantra “this isn’t suffering, it’s an act of love.” https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/a3195bed-610e-4ae6-882a-7c013f532bcf/IMG_4389.jpg Articles - West Highland Way 2026 - Bridge of Orchy I handed over my Dad’s iPod and took my Mighty, the battery of which died within 20 minutes. I didn’t run the next section well. The lack of miles was an issue but so was the lack of sleep. I wasn’t drowsy but my brain was tired. Whilst mental (psychological) strength is important, a sometimes overlooked aspect of ultra running is brain endurance: the ability of the brain to resist fatigue. It’s trainable, and I will definitely be putting more work into it! The body and brain are not separate entities, the brain can “touch” every muscle fibre, every motoneuron… every movement we make originates in the brain and there is constant feedback in both directions. The body sending sensory feedback, the brain processing and instructing. A tired brain is then making calls about resources versus distance remaining, and underestimating your physical capacity. This is a long way of saying: I slowed right down on Rannoch Moor because my brain was out to lunch. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/1ad5e798-2129-4a81-83db-ac88c92310ca/29cf12be-c645-4161-8e3e-6a8aafb004ac.JPG Articles - West Highland Way 2026 Once at the top however my fatigued brain went back to “very much not helping” mode. Ten minutes felt like thirty, kms passed sluggishly and I had to keep reminding myself that I was perfectly capable of running. Every stream crossing felt like a Mensa puzzle. Just keep moving! Bizarrely I was finding it easier to run uphill than on the flat. My legs were tired but not stiff or sore. Just. Keep. Moving. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/9afd6ad8-a4c1-4097-89d2-92d83dd946b7/WHW_podium6.jpg Articles - West Highland Way 2026 - Gratitude. Happiness. Relief. Second woman, 19th overall. For my family, and friends, my crew, the athletes I coach, all the dogs I’ve ever petted, for the volunteers - and for running. This isn’t suffering, it’s an act of love. https://www.ultrapotential.org/resources/brain-training monthly 0.5 2026-06-28 https://www.ultrapotential.org/resources/caffeine monthly 0.5 2026-06-28 https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/de9c1b22-72f0-4d6e-9b2d-7e644a452f29/Screenshot+2026-05-10+at+17.18.26.png Articles - Caffeine in Marathons and Ultras: A Smarter Dosing Strategy - Make it stand out This is a 47kg runner consuming 380mg caffeine over 16hrs 50m. She stays in the low dose zone for the entire race and has a spare 20mg to take if the race is longer than expected. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/bde33526-dd09-49b3-bd7c-924a12a0ca31/Screenshot+2026-05-10+at+17.19.54.png Articles - Caffeine in Marathons and Ultras: A Smarter Dosing Strategy - Make it stand out Here, the same 47kg runner pre doses before a 6 hour race and then tops up with 20mg doses every hour, for a total of 300mg. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/356536ef-e573-4995-8a18-8cab466ce11a/Screenshot+2026-05-10+at+17.20.52.png Articles - Caffeine in Marathons and Ultras: A Smarter Dosing Strategy - Make it stand out For heavier runners the target zone will be in the lower band. This is a 75kg runner in a 12-hour race consuming exactly 400mg (mostly in 20mg doses) https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/4bd4eac6-4a1b-417e-9764-aabf4a0448b0/Screenshot+2026-05-10+at+17.22.04.png Articles - Caffeine in Marathons and Ultras: A Smarter Dosing Strategy - Make it stand out This example is for a 50kg athlete targeting a 2hr 50m marathon https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/00108c6a-f1df-44c2-9eb1-397b102c8719/Screenshot+2026-05-10+at+17.23.41.png Articles - Caffeine in Marathons and Ultras: A Smarter Dosing Strategy - Make it stand out Pre-loading caffeine before a marathon. This shows how this is entered in the planning tool https://www.ultrapotential.org/resources/achillestendon monthly 0.5 2026-05-11 https://www.ultrapotential.org/resources/perimenopause monthly 0.5 2026-03-19 https://www.ultrapotential.org/resources/winter-running monthly 0.5 2026-01-28 https://www.ultrapotential.org/resources/strengthtraining monthly 0.5 2026-01-06 https://www.ultrapotential.org/resources/vitamin-c monthly 0.5 2025-12-28 https://www.ultrapotential.org/resources/hormones-sport monthly 0.5 2025-12-22 https://www.ultrapotential.org/resources/tapering monthly 0.5 2025-10-18 https://www.ultrapotential.org/resources/guttraining monthly 0.5 2025-03-07 https://www.ultrapotential.org/resources/trainingzones monthly 0.5 2025-03-01 https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/9286bc9d-272e-4184-aaea-3e36cd30fd9d/RPE+-+rainbow.jpg Articles - Training Zones made easy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/323670ce-e61b-4a78-bb19-215c26dc87f5/Speed+versus+1st+threshold+training+session.jpg Articles - Training Zones made easy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ultrapotential.org/resources/how-to-warm-up-for-weight-training monthly 0.5 2025-03-01 https://www.ultrapotential.org/resources/fastermaster monthly 0.5 2026-03-14 https://www.ultrapotential.org/resources/fatburningmyth monthly 0.5 2024-09-18 https://images.squarespace-cdn.com/content/v1/614afd82807f164f98c11e93/beffc7d3-8785-4986-a97c-5410504638b5/Fatburnmyth%25.png Articles - The “fat burning zone” is a myth - Make it stand out My axis labels disappeared, it's exercise intensity on the x-axis (as %) and energy utilisation (%) on the y-axis. 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