As for the training itself, I couldn’t really ask for more. I’ve certainly ramped up from the initial period of getting out for the odd run during our holidays on the Mediterranean coast. And I’ve shared some nice miles with teammates and some new friends as well.

A guy that I’ve run into over here in Tignes, Josh Wade. He finished third in UTMB last year, and I’m very happy to have had the pleasure of meeting him. He’s one of those guys that just brings across an infectious passion for running. He puts in the hard work, and it’s been great being able to share some miles with him. A couple memorable sessions and a solid long run to round out the block.

There’s these type of people, the people that just seem to have that enthusiasm for life and for what they do that you should surround yourself with. They make the journey what it is, and it makes you realise, or not just realise but remember, that the process is important. Enjoying that process is what will bring about the fitness, the gains, the overall mental well-being, as well as what will probably pay out on race day as well.

So with these more positive experiences in training, and for sure, some very cool memories spent with the family at the lake, in the mountains, going out for hikes, family dinners, family breakfasts, we’ll leave Tignes. We will arrive in Chamonix knowing that it’s been a shorter block since Western States. But I think a highly valuable one, where I have learned to just appreciate probably the smaller things as well, and to appreciate that, again, it is a privilege to just be able to run and do this as a living.

Putting in the hard work. Yes, not every day is easy. It’s one of those clichés, but when you can just enjoy the small moments, those shared with new friends, old friends, family, it’s a way better time than trying to achieve things by ourselves. I want to embrace this mindset going into CCC. With a clear path to appreciate the good times and the team that will be cheering me on in person and those at home, hopefully I can put on a show and have a good day out there.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration.

Precision is more than just the nutrition, we’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

I wrote the following a few weeks ago, after getting back onto the CCC by UTMB course as I properly returned to training after Western States. Reading it back now, I nearly left it sitting in my drafts. But I think it’s important to show that we aren’t always 100% confident in what we’re doing. Sometimes you’re full of belief. Other times you’re questioning whether you’re doing enough, whether you’ve learnt the right lessons, or whether you’re ready for what’s coming.

I certainly don’t have all the answers. But I have learnt to just keep turning up, putting the work in day after day, and trusting that, when the time comes, you’re maximising the chances that it’ll all come together. Here’s what I wrote...

I think I need a bit of catharsis. I’ve been getting back into training, and I actually feel better than I think I should. We’ve been in some beautiful locations, and I've made a point of only running when I felt like it. At a duration that felt right. Routes that inspired me. And an intensity that felt right for that day.

Following our holiday on the Italian coast, we moved up into the Aosta Valley, to Morgex, getting very close to Courmayeur. It was here that things started to feel a whole lot more real. CCC is in six weeks or so, and yes, I’m feeling good. But jeez, there are some big hills around here.

Being right next to Courmayeur for three days, I made the most of getting up onto the first climb of CCC: Tête de la Tronche. A brutal way to start any race, let alone CCC, where the elevation gain just continues to stack up to a total of 6000m of ascent (after that initial 1300m climb).

That’s where things start to become daunting. Out recceing the course, I gave this climb a good nudge to see where I was at. Realistically, I should have no expectations, as I’m really just getting back into the swing of things. I took around 72 minutes to get up there. Only slightly faster than I did on race day in 2024, where I ended up placing 4th. I’m happy about that. I always feel like you get more out of yourself on race day, so there should be more left to give… or not…

The thing is, I remember quite vividly how absolutely ruined I was later on in that race. It's almost like I need therapy to get over this. However, you readers will be a great alternative.

Have you got any memories that, when thinking back, bring on anxiety about going through that situation again? For me, it’s not anxiety, per se, but more of a ruminating thought process. How do I get myself to race day where I can either:

A) Pace myself better, or
B) Be in better shape to handle the punishment?

One hundred kilometres with 6,000 metres of climbing and descending will never be easy, but I must find that fine line that allows me to put together a more even race in terms of effort. Hopefully I can find a mix of A and B. Having raced the course before, I know what I’m preparing for. I know how quickly burning matches early at CCC comes back to bite you. But as Mike Tyson famously said, “Everyone has a plan until they get punched in the face.” The way I see it, all I can do is prepare as well as I can. Then do as ultra runners do and be prepared to adapt on the fly.

This training block, although shorter than I’d normally like, has been going really well. We’re now up in Tignes 2100, training at altitude. We’ve been accumulating plenty of vert, dropping down to Bourg Saint Maurice for the faster sessions, and making the most of the easy days with some quality family time. The plan is simple: a couple more solid weeks up here before heading to the madness of Chamonix.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration.

Precision is more than just the nutrition, we’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

It’s funny how much weight a race result can carry. For months, sometimes years, you build towards a single day. You put everything into the preparation, make sacrifices, and convince yourself that when the opportunity comes, you’ll be ready. Then the day arrives, and sometimes it just doesn’t unfold the way you imagined. Writing about it helps. Not because it changes anything, but because it allows you to get the weight off your chest, reflect on what happened, and accept that you can’t go back and change things now.

That’s where I’m at. I genuinely felt like I was in the best shape of my life heading into Western States. Usually, I’m pretty quiet in my confidence. I don’t like making big statements or putting expectations out there. But this time was different. I felt good. I felt ready. I was open about believing I was in a great place to race. Maybe that was my downfall.

But, the thing is, I still felt that way standing on the start line. There weren’t any obvious signs that things were going to go wrong. My chest had felt a little tight in the days leading in, but I put that down to altitude and the usual feeling of trying to absorb more carbohydrates before a big race. Nothing felt alarming, so I remained calm and just went about my normal routine in the approach to race day and race morning.

The start of the race reinforced my feeling that I had it together. I was controlled going up the Escarpment, my heart rate felt lower than previous years, and I settled just behind the front group. I was exactly where I wanted to be. Running with Hayden Hawks and Jeshurun Small gave me confidence too. These are guys I’ve trained with, and being around them confirmed that I wasn’t doing anything stupid. I wasn’t overreaching. I was happy with my positioning and felt smooth heading over the saddle and into the High Country, flowing through the descents and feeling like I had plenty left.

Then, around 15–20 kilometres in, I noticed something wasn’t quite right. My stomach was moving around, and I wasn’t able to take on nutrition straight away. That isn’t necessarily unusual in these races. Sometimes it takes time for the gut to settle, especially when you’re racing at high intensity. To be fair, that’s what Western States is now. Yes, it’s 100 miles, but the front of the race is fast. It’s not about sitting back and waiting for things to come to you anymore. You have to be willing to make your mark and take some risks.

I didn’t want the gap to grow too much. By Lyon Ridge, the front had started to move away, but I still felt like I was in control. I knew I hadn’t been able to fuel as well as I wanted early on, and I knew at some point I would probably need a bathroom stop. That came just after Red Star Ridge, before Duncan Canyon. It didn’t cost me much time. Some people moved ahead, others came back, but the front of the race was pushing hard. My focus was still on getting to Robinson Flat, seeing my parents, Michelle, and the crew, and settling into the race.

But from there, things gradually started slipping. I thought maybe I could find my rhythm on the long downhill sections. I got a boost seeing Killian Jornet (the GOAT), although unfortunately he was dealing with his own issues after his knee blew out. I was still moving okay and managed to catch Jesh, which made me feel like maybe the race was starting to come back to me.

Then I hit the canyons. The problem wasn’t the heat. It wasn’t some dramatic collapse. I just didn’t have the energy I needed. The climbs that normally feel manageable became a battle. My legs felt flat, and I had nothing to give. Looking back, it was probably the slowest I’ve ever moved through that section (not what was expected on a cold year for Western States, although still hot). Getting up to Michigan Bluff was a challenge, but I still believed I could turn it around on the way to Foresthill.

Unfortunately, it wasn’t to be. I moved through Volcano Canyon and caught Anthony Costales on the downhill. I thought maybe things were improving. But climbing out, I was in trouble. My legs were shaky, and Anthony passed me straight back.

He asked me to come with him, which was nice, but I had absolutely nothing. Coming up Bath Road, he slowly pulled away. Jeff Mogavero came past during that time too. I was a pretty sad sight coming into Foresthill. This was where I saw my crew and Beth, who was ready to pace me. But instead of arriving ready to fight, I felt completely broken. Looking back, I still have moments where I think, surely I could have given more. How could that have been my best? But the reality is, on that day, it was.

I still thought I might be able to jog my way through to the finish. Maybe I could find something. Maybe the body would come back. It didn’t. Beth did an amazing job pushing me to jog whenever I could. I stopped at almost every aid station and tried to eat as much as possible. The Nerd Clusters were a highlight, and I think it was the first time I’ve ever actually relied on aid station food in a race.

Eventually, I reached the river, and that was where my day ended. Pulling the pin felt shameful. A DNF. That was a hard thing to accept as usually I pride myself on consistently racing well. But at that point, I was completely spent. There was also the reality that this wasn’t the end of my season. CCC was only a short turnaround away, and while that doesn’t make the decision easy, this is also my livelihood. Sometimes you have to make difficult decisions.

Afterwards, I went back to the track and watched my competitors, friends, and teammates finish. That was one of the best parts of the weekend. Seeing the different journeys everyone had. Some amazing, some brutal, all of them painful in their own way.

Everyone who finished earned it. Now, with some time to reflect, I don’t regret my decision. I still find myself disappointed. That’s natural. When you believe you’re ready for something and the opportunity slips away, it hurts. You have to learn from these experiences, but you also have to be honest that opportunities don’t come around forever. Western States was a missed opportunity, but there will be more.

The recovery has gone well. We’re enjoying a beautiful holiday in Italy, and training has started again with the focus shifting towards CCC.

The goal remains the same. Keep learning. Keep improving. Keep chasing those moments where everything comes together.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration.

Precision is more than just the nutrition, we’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

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The last few weeks here have been the biggest training block I’ve ever done. Not just in terms of volume, but in the consistency of stacking quality weeks together and actually absorbing it. Some keys stats for you:

• 7 of the last 10 weeks have been over 200km

• 5 of the 10 weeks have been over 230km

• 9 out of the 10 have had over 5000m of elevation gain

• “Easiest Week” was 167km of running, 5,468m of elevation (UTA50 race week)

• “Hardest Week” was 253km of running, 6056m of elevation (5th week out from WSER)

Looking back, I’m really happy with how the entire build has come together. It didn’t just start when we arrived in Flagstaff. It’s been a progression. We spent 10 days at Falls Creek before UTA, training around 1,600 metres, and then went into UTA itself at roughly 1,000 metres. While UTA was a hard race effort in itself, I actually think it played an important role in the bigger picture by allowing my body to absorb some of that early altitude work before heading straight back up to 2,000 metres here in Flagstaff. Whether that sequencing was the reason or not, my body has responded really well.

Altitude is always a bit of an unknown. Sometimes you adapt quickly, sometimes it feels like you’re dragging yourself through every run. But I do believe that the more time you spend up high, the better you adapt each time you return. This time around I’ve only really had two or three days where fatigue properly caught up with me. Sleep wasn’t quite where I wanted it, and I could feel the cumulative load from the block starting to build. I made a conscious decision to adjust the plan, back off slightly, and trust that recovery would bring the body round to the next session. Within a few days I felt like I’d turned a corner, and since then I’ve had some of the best training of the entire block.

One of the biggest changes in this build has been the introduction of more structured double-threshold work. The goal has been to build towards doing that twice per week, but doing it at altitude changes everything. You can’t just chase numbers or get caught up in what sessions “should” look like. A lot of the work has been governed by effort. I’ve been using perceived exertion and heart rate on my Suunto Race 2 as a key guide to make sure I’m staying in the right range and not tipping over the edge. It’s crazy up here, tapping over that red line can really bring a massive sufferage. When that sufferage happens early in a session, it can be hard to come back from. It can also leave you couch bound for the rest of the day and that second sesh of the double threshy has now become back to back episodes of the Office.

Not a double threshold day or my longest run, but one of the standout sessions was a big day in the canyons with the fellas. It was the long descent with high eccentric load, the heat of an out and back in the Canyon, then climbing back up the unrelenting South Kaibab trail. With 10 kilometres of continuous downhill running at a hard effort. There’s no hiding in that. The eccentric load is huge, and you feel it immediately in your legs where you then have to find your rhythm again. Push through that feeling of the world narrowing in around you as the valley heat engulfs you, then the mental battle knowing your only option and final challenge is to climb your way out. That’s the adaptation we’re trying to chase, as we experience those exact feelings in Western States.

Throughout this build I’ve kept coming back to one simple principle: make the easy days easy and the hard days hard. It sounds obvious, but it’s something that’s very easy to drift away from, especially when you’re feeling good and training at altitude where every session feels like it could turn into more than it should. I think I’ve done a better job of holding that line than I ever have before, and that’s probably where a lot of the confidence comes from.

Now I will be clear. In this article I’ve probably come across as blowing a lot of smoke and being quite confident. But, I can never know what will happen on race day. Western States will never be a race where you can easily predict an outcome. But, I’m happy with my fitness. And, I’m happy with my mindset. The rest I will navigate when the time comes.

So now, with the taper beginning. We still have just over a week left in Flagstaff before making the move to Olympic Valley. There are still a couple of key sessions left and, all going to plan, one final run through the Grand Canyon this weekend. After that, the focus shifts to absorbing everything and staying relaxed and healthy.

The next period is really about the small things. Sleep. Recovery. Nutrition. Making sure every decision supports what’s coming. I’ve also been experimenting with a few new approaches around nutrition and recovery which I’ll share more about down the line, but for now they stay under wraps.

In the end, everything I’ve talked about - the altitude camps, the threshold work, the canyon sessions, the long runs, the heat, the recovery, and every small decision along the way, they are about to be tested. If any race is going to be that test, it’ll be Western States.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. The team that has helped me fuel this massive training block and bringing my Western States fuelling plan together.

Precision is more than just the nutrition, we’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

What followed after that has honestly felt like one long blur. A wedding. Flights. Packing and unpacking bags. Altitude camp. Racing. More flights. Straight into another altitude block. And somehow, in the middle of it all, it’s been one foot in front of the other and things have been clicking.

After our wedding, Michelle, Hudson and I headed over to Falls Creek in Australia for a 10-day training block before UTA. The thought process here was to get an initial altitude stimulus at 1,600m, a stepping stone into higher altitude before arriving in Flagstaff (2000m+).

In Falls Creek, we shared a pretty small alpine style apartment with Australian trail runner Mike Dunstan. It made for a fun but slightly chaotic setup. Michelle and I were sleeping in bunk beds with Hudson in the room. Recovery certainly wasn’t perfect. Sleep was far from it. Somehow Mikey reckons he was able to block out Huddy’s terrible night time routines with some magic ear plugs. I’m still skeptical, but at least one of us was apparently resting. I can look back and laugh about it now, but honestly I loved it up there.

The days were simple. Wake up. Coffee. Eat, Train, Eat, Coffee, Train, Sleep (maybe). Then do it all again the next day. There was no overthinking. No obsessing over optimisation. Just consistency and momentum. Now to mention, the trails and conditions were magic.

Having Mike there was awesome too. Not just from a training standpoint, but simply having someone to share the process with. Someone equally motivated, working toward his goal of UTA 100km.

The training itself was really solid. Falls Creek ended up being exactly what I needed as a short but important block heading towards Western States. Big aerobic volume, altitude exposure, and importantly, some very specific stress on the legs. One of the key sessions of the block was a 50km long run over Mount Bogong. By the end of it I’d climbed around 1700m and descended closer to 2700m. Fitness-wise, I handled it well. Muscularly though, it exposed a few things. The following morning my quads were properly sore. The kind of soreness that reminds you Western States isn’t just about being fit aerobically. It’s about resilience. Being able to absorb huge amounts of descending without completely destroying your legs.

That run gave me confidence, but it also highlighted there are still areas I need to sharpen before June. At the time though, I did wonder whether I’d pushed things a little too far so close to UTA. It’s probably worth saying that UTA itself was never a tapered race for me. It wasn’t an A-race in the traditional sense. It was an important stop within a bigger training block, a chance to race hard, but also a chance to keep building durability and momentum towards Western States. So whatever came out of it, I needed to be okay with it in that context. Sometimes this is quite hard as an athlete as whenever you put your name down on a start list, there is an expectation to perform. I think I am getting better at minimising that external pressure and doing what is best for me.

So now I’ll turn to how I felt during the week and a condensed weekly training report:

Monday: 33km total, 1000m of vert - Trying to front-load the week on sore legs

Tuesday: AM: 36min uphills steady (18km total) PM: 3 x 6min, 3 x 2min flat (15km total) - Legs still sore but manageable with warmup

Wednesday: ended up being a big travel day for us heading across to Katoomba. The DOMS from Bogong were just starting to ease off, but I still wasn’t feeling particularly fresh - 12km easy to split up drive

Thursday: 18km toal, 800m of vert
The soreness had mostly gone, but the legs felt sluggish. Whether it was accumulated fatigue, travel, or just the body absorbing the load, things definitely weren’t sharp.

Friday: 11km, 300m of vert
Was the first day things started to turn. The legs felt lighter. A bit more responsive. A bit more poppy.

And by race morning, I felt ready to go. Standing on the start line at UTA, there were still a few lingering doubts in the back of my mind. Not about fitness necessarily, but whether the legs were fully ready to race as hard as I wanted to within a heavy training block. But sometimes racing is like that. Sometimes the mind commits first and the body catches up afterwards.

To come away with the win in the 50km was incredibly satisfying, not just because of the result itself, but because of what it represented within the bigger picture of training towards Western States. It felt like confirmation that the work was moving things in the right direction, even without a taper.

Even cooler was seeing Mike take the win in the 100km as well. After time spent sharing training, fatigue and recovery meals together in Falls Creek, it felt pretty special for both of us to see it pay off on race day.

And then, before things even really had time to settle, we were back on another plane and heading to Flagstaff. That was Sunday, and yea a long long day. The family did well though. We held it together at the least. Mostly due to Michelle carrying the fam through.

Part of me expected the accumulated fatigue to finally catch up once we got here. Between the wedding, travel, altitude, UTA and more travel again, it would’ve made sense. The body has bounced back quickly from UTA, and I’ve been able to roll straight back into some really solid training here in Flagstaff at higher altitude again.

I think this whole stretch has reminded me that preparation doesn’t always need to look perfect to be effective. Sometimes life is messy. Sometimes recovery isn’t ideal. Sometimes you’re living out of bags and sleeping in bunk beds and trying to squeeze training around everything else happening in life. But if the underlying pieces are good. The consistency, purpose, good people around you, momentum. Then things can still come together remarkably well.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. The team that has helped me fuel this massive training block. Stats on UTA intake to come…

Precision is more than just the nutrition, we’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

The last update I shared was around an achilles niggle and the decision to pull out of Lake Sonoma. At the time, it felt like a big call and pretty annoying. Not just missing a race, but interrupting a bit of momentum. Those moments always force you to zoom out, to make sure you’re taking in the big picture.

The good news is it turned around quickly . A big part of that was getting on top of it early and leaning on the right people. Marcos my physio and strength coach from Rehab Co played a huge role in getting things under control and building again in the right direction. It wasn’t about rushing back, but about doing things properly. That made all the difference.

I spent a couple of solid weeks cross training on the bike and time on feet in the bush, which, in a strange way, ended up being a bit of a reset. I was still able to get back into reduced running and I felt like a proper Euro on the edge of a cold winter. The cross training helped bridge that gap back into full training and I feel like my fitness base held strong.

Since then, things have been smooth and have taken a pretty positive turn. The achilles is a weird thing. For me it felt very black and white between it feeling right and wrong. Once I knew I was on top of things, I knew. Since that point, I’ve been able to string together some of my biggest weeks. The biggest being 243km of running, alongside around 150km on the bike and of course my strength work. I know this sounds somewhat irresponsible coming off injury but I have my goal to win Western States and I want to try some things.

So back to that big week (which I want to continue to replicate. That included a double threshold day, a long run progression, and a lot of time on feet. Nothing overly flashy on its own, but stacked together clicked off the kms.

An insight into the week

Monday

• Morning Run — 24.5km (995m)

• Afternoon Run — 11.2km (177m)

Tuesday (Double Threshold + Volume)

• Strength

• Treadmill: 6 × 3min sub-threshold (3min float) — 11.2km

• Afternoon Ride Commute — 23.5km

• Track/Workout: 4 × 800m + 200m w/ 400m floats, 1km hard finish — 17.0km

• Evening Ride Commute — 23.6km

Wednesday

• Long Run (Technical & Vert in the Tararuas) — 39.8km (1,905m)

  

Thursday

• Easy Run (Stroller) — 15.1km

• Afternoon Ride Commute — 17.7km

• Strength

• Afternoon Ride Commute — 20.8km

Friday

• Long Run w/ 10km Tempo — 44.7km (604m)

• Indoor Trainer + Heat Suit + Sauna — 53min

Saturday

• Long Run (Vert + Stair Focus) — 50.6km (1,793m)

Sunday

• Recovery Run — 20.0km

• Indoor Trainer + Heat + Sauna — 1hr

I will note: Strength work has been a non-negotiable. It looks underwhelming sitting up there in that list, but I’m being 100% when I say I really rate it as a must to complement my training. And, not just in this block, but really across this whole year, and even building from last season. The goal isn’t just to be fit, it’s to be durable. To be able to handle weeks like this and come out the other side still moving well.

Having Marcos from Rehab Company in my corner has been huge in that respect. I probably sound like a broken record mentioning it, but it’s made a genuine difference not just reacting to issues, but staying ahead of them.
That being said, there’s no getting around the cost of weeks like this. It’s physically draining. You feel it stacking day by day, not always in a dramatic way, but in that constant underlying fatigue. And then there’s the challenge of fitting life around it all. Everything else still ticks along and we’re enjoying this time together. Hudson is growing up fast.

So with that being said, now that things are rolling, there’s no backing off. There will be some de-load weeks and stepping stone races. That starts straight away. I’ll be lining up at Faultline 50km tomorrow (actually I didn’t post this immediately, it was three days ago), less about the result, more about supporting our local ultra and catching up with a fantastic community. It’s a nice motivator for my Sunday long run. From there, the travel begins. A training camp in Falls Creek, then into UTA 50km, and after that heading over to Flagstaff in the US, where things will simplify even further and the focus really narrows in.

Somewhere along the way recently, I came across the origin of the word passion. It comes from the Latin passio, to suffer, to endure. And it stuck with me.
Because running is my career, but it’s also my passion. And right now, this is exactly what that looks like. Long days because they’re long. Hard sessions because they’re hard. Fatigue that doesn’t really go away, just shifts shape. It’s not always enjoyable in the moment, but it’s meaningful.
And right now, I’m right in the middle of it.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. The team that helped me nail my Tarawera nutrition - hitting 126g/hr of carbs.
We’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

Post-Tarawera, everything was on track with a really solid recovery period, then back into training. The body felt like it was coming around nicely. With Western States being the big goal, I had a nice runway to build fitness and specificity, with a line-up of races including Lake Sonoma and UTA. I was genuinely looking forward to that run of races. The plan there was to try something a little different, approach it at a more relaxed effort and use it as an opportunity to test a few things, particularly around nutrition and cooling.

As part of that build, I headed over to a team training camp in Germany. The idea wasn’t to smash out big mileage, but rather to treat it as a bit of a de-load week, make use of the facilities, get into the gym, spend time in the sauna and ice baths, and do a bit of testing in a controlled environment. Then I’d head back to New Zealand for a final block before flying out to the U.S.

Before leaving, I squeezed in a solid sharpener of an interval session. It felt good, one of those workouts that gives you confidence you’re moving in the right direction and finding the rhythm I had pre-Tarawera. I boarded the flight fulfilled and happy to put the legs up, hoping to get some decent rest on the way over, which I managed reasonably well.

Once in Germany, I was keen to make the most of our excellent facilities. One day post arrival I jumped into a plyometric gym session. Doing some of the exercises I’ve been working on with Marcos at Rehab Physio.
In hindsight this was a pretty poor decision. I’ve since discussed with Marcos and you do have to be really sensible when working in the frequency and intensity of these plyo exercises. It doesn’t take much to over-stress connective tissues (As I was about to find out). I will add this was all on my own accord, not prescribed by Marcos…

After the session, I felt a bit of tightness in my calf. Nothing major at first, just one of those things you notice but don’t think too much about. But as the week went on, it tightened further. Enough that I wasn’t able to complete some of the testing sessions I had planned.

Another annoying thing that popped up was an ever-increasing pain in my tooth. By about my third night in Germany, I was waking up with a throbbing in my mouth. Yea great, not my first rodeo with this kind of thing, but again pretty frustrating. I trusted in our fantastic team who helped me out by setting up an emergency appointment with a German dentist.

Amazing, there is nothing quite like relief of having tooth pain subside, even if it came in the form of a two-visit root canal. I have since heard that poor tooth health can really have some pretty bad side effects on the rest of the body. Including inflammations. So, it appears that maybe the pain in my tooth also contributed to the pain in my achilles.

Reading what you have, you’d have to say, what a shit experience I must have had. But, I still tried to make the most of the camp. I spent good time with teammates, enjoyed the environment, and kept things ticking over where I could. In the grand scheme, it felt like a minor setback.

But it has meant a pivot in my Western States build-up.

Returning to New Zealand, I was on the fence about Lake Sonoma, but in my mind I knew it wasn’t going to be a smart option. The training had taken a hit, I hadn’t been able to get in what I’d planned and therefore wasn’t in a place to crack-on with the sessions that would get me around Lake Sonoma. I’ve been able to gradually return to some running mostly on the flat, but it’s been controlled and fairly cautious. Alongside that, I’ve leaned heavily into cross-training on the bike to keep the engine ticking over without aggravating the calf/Achilles.

With that in mind, I had a good chat with Marcos and went for an ultrasound to rule out anything more serious, no tears, nothing underlying. It all came back really promising. And, in the end, the time that I haven’t had ideal training only equates to a couple weeks. So where things sit right now, it’s more about taking care of the body, staying patient, and keeping a positive mindset while I work through a bit more rehab and build back up. To be honest, I wouldn’t even call it an injury. It’s more of a niggle. I can still train, and I should still train. Just in a way that helps that area respond and adapt to the load I’m putting through it.

But it does mean making a call. I won’t be heading over to Lake Sonoma this year. Instead, I’ll shift my focus to the longer build toward Western States. We’ve still got about 12 weeks until race day, which gives me plenty of time to get things right. Rather than forcing a race that doesn’t quite fit right now, it’s about setting up the bigger goal properly. In between, I’ve got a nice little bridge with UTA 50K, which I’ll train through and give me a chance to keep building without needing to peak.

From there, it’s actually shaping up into a pretty exciting block. We’ll head over as a family, spend some time in Australia, then make our way to Flagstaff in the U.S. for an altitude and heat training block. It’s a great opportunity to prepare specifically for the conditions Western States will bring, and to build familiarity with that environment ahead of race day.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. The team that helped me nail my Tarawera nutrition - hitting 126g/hr of carbs.
We’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

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It made me realise there’s an opportunity to go a little deeper here than what I’ve already shared on Instagram. I’ve already talked quite a bit about the practical side of the race. The nutrition, preparation, execution, and I’ll still include some of that here. A big shout-out to Precision Fuel & Hydration, because the nutrition strategy worked extremely well. I hit my targets, and in some areas even exceeded them.

But that’s not really what this article is about. What I want to focus on instead are the mental moments during the race. The thoughts that came and went across different sections of Tarawera. Now, I probably should have written down some thoughts immediately after finishing. But, I’m not that organised. Anyway somehow I can still clearly remember distinct parts of the course and the racing thoughts that showed up along the way.

Some people probably assume I go into races with a detailed tactical plan. When to move, who to follow, how the race should unfold. But the truth is, I went into Tarawera with a much simpler intention: to test myself properly. I didn’t want to hold back. I wanted to lay everything down and see where that took me.

I knew the field was incredibly competitive. Some of the best trail runners in the world were on the start line. But I also believed that if I executed well, I belonged up there with them. And there was an added layer of confidence: this wasn’t unfamiliar terrain. I’ve raced here before, having won the previous three editions of the 102km, and I’ve trained extensively on these trails, many of which I’ve known since growing up in the sport. That experience gave me a mental edge.

Race Morning

The first moment of real mental clarity actually came before the race even started.
Standing on the start line, I felt calm. Completely calm.

This came up again during the AMA, because a few athletes mentioned how hot and humid it already felt while waiting for the start of both the 100km and 50km races. Some said they felt like they were overheating before we’d even begun.
For me, it was the opposite. I didn’t feel hot at all, just a comfortable temperature.

I remember asking one of the guys (Dan Jones who raced the 50km). Whether he thought he would have felt that same heat/humidity if he’d simply stepped outside at 7 a.m. in shorts and a singlet on a normal morning. Honestly, I don’t think he would have. Most people would probably start shivering after five or ten minutes and think about putting another layer on.

It made me realise how much the environment around a start line can shape perception. The noise, the anticipation, the nerves, the adrenaline. All of it can convince you something is happening physically when really it’s happening mentally.
For some athletes, that energy seemed to push them into race mode too early. I was trying to do the opposite. Stay calm, stay controlled, stay patient. I didn’t feel overheated or rushed, just ready to get the job done.

The First Miles and Settling In

When the gun went off, everyone started moving, but there wasn’t any chaotic rush. We all just got into our work. For me, it was almost like leaning back on the experience from previous years. Recalling the feel of running across the golf course, the single track along the river, getting into the miles of the early miles.

I found a good position near the front, where I could dictate the pace if I needed to. From there, everything felt smooth. My breathing was under control, and I kept a close eye on my heart rate with my Suunto Race 2. The goal was simple: maintain an effort I knew I could sustain for the long day ahead.

If someone wanted to follow, I fully expected that. My focus was on running the race I had planned, on my terms.

Leading Early

Early on, running through the Tarawera forest, it felt quite different from previous years. I remembered last year, Hiroki Kai was right there beside me, stride for stride. This time, it was a bit different.
I found myself leading a pack of four or five runners, but they were sitting in behind. I wasn’t being pushed. It didn’t feel like I had to work harder to keep pace, even though part of me wanted someone to come through and share the mental load of setting the early effort.

I wasn’t frustrated or stressed about it, but I noticed the mental shift. When you’re following someone in a pack, like in a fast marathon, you can conserve effort. You can let the rhythm of the person in front guide you, and all your energy goes into maintaining position. Here, I had to set the pace myself. That meant keeping effort steady, thinking about every section, and holding the line. I accepted it. If I was going to aim for a fast day, I’d just have to do it myself and trust that the pace I set would carry the group and give us a strong overall performance.

The Early Climb and Reading the Field

By the time we reached the Titoki aid station, it was almost time for the first proper hill of the race. Going through the station, everything was efficient, no drama, just smooth transitions.

I left the aid station following one of the Chinese athletes, Ji Duo, who had about 10–15 metres on me. I thought, okay, this is good. I’ll follow him up the hill and see what kind of effort he’s putting out.
Almost immediately, I caught up. And I was surprised. Ji seemed to be breathing quite heavily, more than I expected. I was feeling very comfortable, which suggested I was in a good spot physically.

Petter left the aid station just behind us with Shen, the other Chinese athlete. Early in the race, I wanted to avoid splitting the lead pack too soon. But when I caught up to Ji, it was clear I could take the initiative. I didn’t let off the gas. I passed him, and a small gap opened immediately.

By this stage, Petter had caught up to me, and we ran together for a bit. There was a brief pit stop, a quick walk while handling the essentials, and as we carried on, we slowly started to open a gap over the Chinese athletes.

It was one of those early moments where mental awareness, comfort in your own effort, and reading the field came together. Small gaps, small decisions, but they set the tone for the first real climb of the day.

Gamesmanship and Teaming Up

Beyond that first climb, the course opened up into a series of undulations, a few pinches here and there, but nothing too extreme early on. This was around the 20–25 km mark, just before the Tarawera Outlet aid station.
By this point, Petter and I had managed to create a small gap ahead, but we could still see the Chinese athletes behind us. And I think this is where the first real gamesmanship of the race came into play.

I distinctly remember turning to Petter and saying, “Good on you, mate. We’ve got these guys a little on the ropes here. Let’s work together. If we can open up the gap, then it could be us pushing forward in this race, stamping our mark on it.”
It wasn’t about aggression for the sake of it. It was about reading the field, feeling strong, and knowing that we had the opportunity to influence the race. That small mental and tactical alignment between us set the tone for the next section of the course.

Finding My Rhythm

Soon after that early exchange, Petter and I began to create a slightly bigger gap over the rest of the field. Even though I was still leading, I could sense that Petter wasn’t quite able, or maybe wasn’t willing, to match the effort I was pushing.
For a moment, I considered easing off to bring him back alongside me, thinking “let’s close that gap, work together again.” But the gap started to open too much to do that effectively.
I gave him a little wave, wished him well for the rest of his race, and committed to the effort I wanted to sustain. It was a subtle mental shift: from cooperative pacing to running my own race, trusting my own strategy and strength, and accepting that others will find their own rhythm along the way.

Settling Into the Effort and Adapting to Conditions

Obviously, there was a lot of racing left beyond the 30km mark in a 100km race. From that point on, the tactical games were behind me. My focus shifted entirely to running as sustainably as possible while maintaining the fastest overall pace I could manage.
That meant staying on top of nutrition, pacing carefully, and adapting to the conditions underfoot. After the Okataina aid station, a torrential downpour hit. The rain came in sheets, and the track quickly turned into a shallow river.

I remember thinking, these are serious conditions. My priority became simple: watch every step, focus on foot placement, and avoid anything stupid that could end the race prematurely. Being in a strong position was one thing, but the day wasn’t won yet. Staying safe and controlled while continuing to push was the balance I needed to maintain.

The Mud and the Finish

Beyond the earlier climbs and downpours, the most brutal part of the course, and mentally the hardest for me, was the section where the 50k and 20k runners had run through. It had turned into an absolute mud bath. Navigating around athletes still racing, trying not to slip, and maintaining an effort I was happy with was a serious challenge. By this stage, I realised it wasn’t going to be a super-fast day. Some hills I would normally run, I was walking. I was carefully skirting around others who had fallen. The conditions made the race absolutely hectic.

Even so, my goal was simple: continue competing at a level I’d be proud of and finish knowing I had left everything out there. That mindset guided me through the rest of the race. Once I returned to the more runnable sections after the Redwoods aid station, I was able to find my rhythm again. From there, I could push to through to the finish.

Crossing the line, the focus shifted from effort to appreciation. Appreciation for the athletes out there competing, the volunteers, the organisers, and of course, my family, supporters, and the Adidas team. Everyone who helped make the weekend what it was. That’s exactly how I wanted to finish: exhausted, fulfilled, and grateful.

Closing Thoughts

I hope this gives you a good insight into some of the thought processes that happen during a race. Sometimes decisions are instant, made in a snap. Other times, we’re left pondering, recalculating, and adjusting our strategy on the fly.

Sometimes it plays out exactly as we hope, and sometimes it doesn’t. The constant, though, is adaptability. And that’s what being a trail runner is all about.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. The team that helped me nail my Tarawera nutrition - hitting 126g/hr of carbs.
We’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

If you can’t make it, please send me any questions as a DM on Instagram @daniel.c.jones and I’ll try answer them in the session.

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Looking forward to catching up!

Link to the meeting below :)

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I’ve had a nutrition plan before, but for the first time I’ve got a clear picture of the total products required (see the Race Nutrition Checklist at the bottom of this post). Just knowing that everything I need to get through the race is accounted for is a huge mental relief. It’s one less thing to think about. There’s a quick tip for you.

All that’s left to do is sort the correct items into drop bags, mix up drinks, and then, on race day, in theory, I just have to methodically work my way through 102km and roughly 930g of carbohydrates. In 30g gel terms, that’s 31 Precision gels. It sounds simple. And in many ways, it is, but it’s not quite that simple. With Dr Sam’s help, we’ve also dialled in a targeted intake of sodium, fluid, and caffeine, specific to me and this race. That level of clarity removes a lot of decision-making once the race starts.

The Tarawera 102km course is fairly similar to last year, although the old Fenton Mill drop bag aid station has been replaced by Otamuri. I don’t know exactly what that means in terms of terrain changes (it’s private forestry, so no recce), but I’m treating it as broadly the same, especially with the climb up and over toward Okataina still in place.

With that said, I’m also using this race as practice for my bigger goal later in the year: Western States. That means intentionally running with a higher fluid intake than I’ve traditionally used. I’ve usually raced like a bit of a camel. That’s probably not ideal, and it certainly won’t cut it in Western States–type heat. So this is a work-on, both for Tarawera and for what’s to come.

Anyway, I’ll get back to slogging away out here. Enjoy reading through my nutrition plan below.

Thanks again to Precision Fuel & Hydration for their expertise and support. As mentioned previously, they’re a key sponsor of this Substack, and I really appreciate the backing they give me.

If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

It’s all out in the open. Logged. Uploaded. Synced across Suunto, Strava, wherever you want to look. Nothing is hidden. If someone really wants to dig through my training, they can. But realistically, what are they going to find?
Unless you’re following closely, day after day, and actually understand why each session is placed where it is, the data doesn’t tell you much at all. I might change the title of the odd workout, but sometimes I forget, and that overall workout, with the warm-up and cool-down included, is not going to look special at all.
What I’m saying is you have to be looking very closely if you were to work out what I’m properly up to.

And honestly, I’m not worried. If I were, then I’d be private on these training apps.
Everyone trains differently. Everyone is building toward something different. Different calendars, different histories, different bodies. If someone tries to copy what I’m doing, good luck to them. My training history alone is going to be very different from anyone else. Those Chinese multisport stage races from back in the day will attest to that.

Still, I want you to understand it.
You, the reader, the subscriber, the supporter of this Substack.
So here’s a look at how I’ve built toward Tarawera 102km.

The Structure

Post-Kepler Challenge, early December, I took a couple of down weeks. Nothing dramatic, just enough to absorb the work and reset mentally.
From there, I committed to a very concentrated six- to seven-week block, followed by a two- to three-week taper into race day.

I’ve raced Tarawera three times in the past three years. That alone felt like a good reason to change things up. New stimulus, new stress, and hopefully… a new performance bracket. I can take these risks now and, to my mind, work out some strategies for Western States later in the year.

The key parameters for this block were simple but demanding. These are outlined below, along with the reasoning behind each one:

• ~200km+ per week average
  I love and feel I respond well to high mileage. I could have dialled mileage back but didn’t feel I had to. Also, the mileage allowed me to get the majority of my aerobic runs done on the hills to build that strength.

• Weekly vertical sat roughly between 4,000–6,000m
  Tarawera isn’t the hilliest course, but I want to be strong and ready to tackle the hills.

• One double threshold session per week
  I tried to target this session on a Monday (after a very gentle Sunday). By breaking the day in two, I was able to get more quality within each session than if I had done a single long threshold workout. It also allowed me to hit one session on the hills and one on the flat. The hill session focused on being a bit more explosive (shorter reps), while holding form under fatigue.

• One steady hill interval session
  Nothing out of the gate with this session. Usually the day after heavy strength work, I focused on controlled climbs at marathon- to ultra-type effort.

• One long run per week, building north of 60km
  Building fatigue resistance.

• Optional flat VO₂ max session, usually at the end of a mid-week medium-endurance hill run
  Something fairly new for me. I want that high-end pace to feel a little more comfortable in every other pace zone. Oh, also, if I can avoid getting embarrassed on my next VO₂ max test, then that would be great.

On top of that, I included two strength sessions per week:

• One heavier-focused session at Rehab Co physio with Marcos, lifting properly hard, which meant the running that day stayed very easy

• One home based strength session.

I gave a week’s breakdown in my previous article, but I’ll give you my third week to go session breakdown here:

Monday
AM: 13 km of easy hills
PM: 11 km of easy hills

Tuesday
AM: 11 × 2 min uphill efforts (70-second jog-down recovery)
PM: 5 × 2 km progressing effort (3:22/km slowest, 3:04/km fastest), 400 m jog recovery

Wednesday
AM: 30 km hills
PM: Easy 10 km

Thursday
AM: Ride 18 km to Rehab Co (strength) and 18 km back
PM: Rest

Friday
AM: 5 × 15 min hills (2 min jog recoveries) — total 30 km
PM: 10 km easy hills

Saturday
AM: Rest
PM: 10 km easy hills

Sunday
38 km steady undulations

Total Mileage: 189km

In essence, that’s not too dissimilar to the weeks completed in the block. I removed a VO2 session and my long runs are getting shorter.
But overall in this block my hard days were genuinely hard. And my easy days felt easy. I even managed to keep things flexible enough to get out for a dive every once in a while.

This block wasn’t about proving anything, or at least not too much (maybe a bit to myself). A lot of it was about learning.
Learning how my body responds to a slightly different stimulus. Learning where the limits are, and where they still have room to move. And learning what might carry forward into the bigger goals later this year.
Tarawera is the next checkpoint. A big race in itself, but it’s not my stopping point. What matters most is that I arrive on the start line healthy, fit, and with a clear understanding of the work that got me there.
Everything else will take care of itself.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. I’ve been working with the team at PF & H for the last 2.5 years and their attention to detail is super impressive. We’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

If you have a business that you’d like to feature across the fortnightly Substack’s, please reach out direct to me via DM on Instagram. Would love to explore the possibility of having community members businesses in front of the Lessons from the Long Run community.

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You’re not the type of person who cuts corners. Fingers crossed, this has been a fun and fulfilling training block. And if you’re leading into a race, say Tarawera, in a few weeks time, then now is not the time to be pushing the boat out any further. You may find that if you do, it’s very difficult to return to shore. And what this slightly confusing analogy means is that you want to train hard, but allow your body enough time to arrive at race day physically and mentally ready to give it everything.

Now I know it’s difficult at times, especially right now in the training cycle, to actually realise that you’ve done enough. Not only are you bombarded with external noise from social media, where influencers and other athletes post there glorified runs on Instagram or change the Strava title from a more impressive session (guilty — I’ll put my hand up here), but this is also where comparison creeps in. You shouldn’t, and don’t need to, compare!

Take confidence in what you’ve already done in your block and remember the stacking of sessions it’s taken to build this fitness. Now is the time to listen to your body, cut that run short if you need to, or push that long run out a day if more recovery is required. Consolidate the effort you’ve already put in. Fatigue is normal. But now is not the time to edge over that line.

The run I was referring to above was my last long run over the weekend.

67km of awesome trails, and I felt really good. Sunday was a complete day off running (though I still managed a dive), and then came Monday. Over the past month I’ve been using Monday as a hard double day.
Actually, I’ll put my rough schedule here (because it might be interesting to some):

Monday
AM: 10ish × 1km (60 sec recovery)
PM: 16 × 45 sec hard hill efforts, jog-down recovery (split into 4 sets)
Home Strength Session

Tuesday
AM: 25ish km of hills
PM: light rub down and dry needling (Rehab Co)

Wednesday
AM: 27km hills onto flat — finishing with 10–15 mins of VO₂ work
PM: easy 10km

Thursday
AM: Easy 13km hills
PM: Hard strength session at Rehab Co

Friday
25–30km including steady to threshold hill work (2 × 20min uphills)

Saturday
Long run — approx 50km, hills and flat

Sunday
Easy run or off

Mileage: approx 200km+ over the last 5 weeks

So back to Monday this week… I could just feel it, in both my mind and body, that it was a struggle to get out the door. The warm-up felt fine, and I knew I just had to get into it.
My pace was a couple of seconds per kilometre slower than the previous few weeks, and I was fatiguing faster. Instead of trying to match the 12 reps I’d done the week before, I pulled it back to 10.
Then I took all pressure off the PM session. I changed the reps to be longer to reduce intensity, and instead of setting a fixed number, I just ran the hill for however many reps felt right. Taking away the set number removed the pressure. I wasn’t thinking ahead, just taking it one rep at a time.

I’m really happy I listened to my body that day. Tuesday was still a chore, but by Wednesday I felt good again and knocked out my hard efforts, had a sauna, and now I’m chilling, hanging out with Hudson. That feels good to me. Getting the work done, and knowing I can dial things back a bit now. Especially with Rotorua coming up soon, where I’ll catch up with the adidas TERREX team and put the final prep in before the big day at Tarawera. And, also doing some fun community events the week before the race.

I also want to give a quick shoutout to the Born to Adapt event the weekend before TUM. Held near the I-Site in the Whakarewarewa Forest. I’ve been heading along the past couple of years. It’s an awesome and inspiring event. You can get in a nice run (different distance options) and catch up with some good people. Link to registration here

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. I’ve been working with the team at PF & H for the last 2.5 years and their attention to detail is super impressive. We’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

If you have a business that you’d like to feature across the fortnightly Substack’s, please reach out direct to me via DM on Instagram. Would love to explore the possibility of having community members businesses in front of the Lessons from the Long Run community.

Subscribe now

As always appreciate your support as we embark on a big 2026.If you’d like to stay up to date with the fortnightly Substack’s where I share my thoughts on endurance training and racing - hit the link below and they’ll go straight to your email. Cos who doesn’t love another email!

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It’s that time of year when New Year’s resolutions are either still going strong… or quietly slipping away. If you’re in the first camp, well done. If you’re not, this is your reminder that nothing is broken.

Despite the title, this isn’t some self-help article about reinventing yourself or making some dramatic change overnight. It’s about recognising where you are right now. If you managed to stay disciplined through the holiday period, great. If you leaned a little harder into the festivities than planned, that’s okay too. The message here is - you are where you are now and it’s going to be better to start today than tomorrow.

When starting back out, or actually, any time where I’m trying to build fitness, one of the biggest traps I see (and still fall into myself), is comparing current training to a previous version of fitness. That comparison can show up in early January just as easily as it can halfway through a big training block. The problem is the same: you’re measuring today’s work against a body, a mindset, and a context of a previous version of you.

Some days you’ll feel strong. Other days you won’t. That’s influenced not just by training load and fatigue levels, but also by sleep, stress, travel, work, family, life in general. None of that makes a session good or bad by default.

The key is learning to treat each session as a standalone effort.

I’ve recently been doing a slight variation of the same workout each week. These have been 1km efforts with small changes to the number of reps and recovery.

For me, this is good practice. If I catch myself thinking, “Ah, these weren’t quite as fast as last week,” I pause and consider the slight changes: the workout structure, wind, heat, terrain, or overall training load. At the end of the day, performance in an individual workout shouldn’t detract from the process of showing up and doing it. This is where consistency comes from and this is where gains are made. Bringing your “basement” higher over time is what matters. Instead of comparing yourself to the finest or freshest version of yourself, focus on where you’ve come from, and how these hard workouts feel now compared to coming out of an offseason.

So, when you get out for your next run or session, don’t ask, “Why don’t I feel as fit as I did last year?”
Ask, “Did I show up and execute today’s session well, given everything else going on?”

When you can do that consistently, without ego, without comparison, fitness takes care of itself.

I’m pleased to share that this article has been presented to you by Precision Fuel & Hydration. I’ve been working with the team at PF & H for the last 2.5 years and their attention to detail is super impressive. We’re constantly in comms around how to maximise my performance in training & race day, it truly feels like an “athlete-first” approach. If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner

If you have a business that you’d like to feature across the fortnightly Substack’s, please reach out direct to me via DM on Instagram. Would love to explore the possibility of having community members businesses in front of the Lessons from the Long Run community.

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So with the calendar year behind us, I’m taking a moment to look back and give an honest review of my racing year.

As a whole, I’d give 2025 a solid 7/10. There were some great moments and some humbling defeats. The positives far outweighed the negatives, and having friends and family around for both the celebrations and the commiserations made a big difference. So here’s a look back at the results and experiences from 2025, in chronological order.

Tarawera 102km (February)

The year got off to a fantastic start. Our friends, the Hawks, were over and staying with us in Wellington, and we also had my teammate Macy and Nini staying in the lead-up to the race. That meant plenty of adventures, diving, and good times alongside training.

Michelle and I headed north to Rotorua and had a great time helping host the adidas TERREX team on their first visit to the area. The race itself went pretty seamlessly, and I’d rate it as one of the best races I’ve ever put together. A new course record and a win. Shared with my team, family, friends, and local community.

Post-race we did some fun touristy things like Wai Ariki Spa, ZORB NZ, and the Redwoods Treewalk. Good times all around.

Rating: 9.5/10 — leaving 0.5 for any improvements next time.

Lake Sonoma Trail Marathon (April)

Coming off the back of team camp and a fair amount of travel, I stopped in California to race this team event. It was fun hanging out with the team in the build-up, and a highlight was getting in a beautiful run along the Pacific Coast.

On race day I didn’t feel super strong and was somewhat dropped in the first half, but I finished well. I managed to take the win and came away with a nice bottle of wine.

Solid overall, but it felt like I probably should have had a bit more in me on the day.

Rating: 7/10

Ultra-Trail Australia 50km (May)

This was a short but very cool trip. Katoomba and the Blue Mountains were an amazing place to visit with Michelle, and it felt like a nice little holiday with a build-up race to Western States thrown in.

Despite training through, I felt really strong on race day. I was pushed hard by Miguel from ASICS, but managed to pull away in the second half and run consistently to the finish. A great feeling, and a really strong community around this event.

Rating: 8/10

Western States 100 miler (June)

I had a really solid training block in Cedar City, staying and training at the Hawks’ place. However, I developed an injury in my quad (sartorius muscle), and while I was mostly able to train how I wanted to, it was painful and played on my mind knowing I couldn’t train pain-free. That added an unnecessary layer of stress.

It was great to spend time with the team, have my parents come over from New Zealand, and have my Topsport Kayaking friends there to help support me. Michelle unfortunately had to stay home, as she was heavily pregnant.

In the race itself, I think I fought hard but didn’t quite feel like I had the edge I could have had. I can’t complain with 5th place, but I know there’s more there.

Rating: 7/10

UTMB 100 miler (September)

Let’s not go there… 💩.

A shorter lead-in time in the Chamonix Valley, leaving Michelle back in Wellington (very heavily pregnant), and then race day arrived with the worst stomach issues I’ve ever had.

DNF.

Rating: 3/10
(Not a zero as I commissserated with some great post-race times and partying with my parents, close friends, and teammates.)

GPT Stage Race – 100 miles (November)

These are still pretty fresh in the Substack archives. Hudson arrived in between UTMB and GPT, so this rating would probably have been higher if he’d been old enough to travel.

That said, I had a great time racing and it was cool to push myself outside my comfort zone.

Rating: 7.5/10

Kepler Challenge 60km (December)

This one was special. The previous year was the first time I’d missed Kepler after a six-year streak, so returning to Te Anau and the trail community — joined by Michelle and Hudson for our first family trip — meant a lot.

I think my race performance reflected my current fitness, with lower training mileage than usual. The race record still eludes me, but that’s okay — there was some great racing out there.

Celebrating with everyone at the Moose Bar was a highlight, and I even managed not to get too carried away, so I felt great the next day.

Rating: 8/10

So that winds up 2025. Hopefully more great times and strong races in 2026. That goes for all of you as well. Enjoy that Xmas break and I wish you all a happy New Year.

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This time it feels a bit different. We are heading to Kepler Challenge as a family. We’re about to take off, Michelle is breastfeeding Hudson to help his little ears equalise as we gain altitude. Besides one big blowout/outfit change things have been pretty smooth. Mornings are usually good for us, something to think about for future travel bookings.

Anyway post GPT 100 mile stage race, which was only a few weeks ago, I have put in a small hump of training and now it’s an easy week leading into Kepler Challenge. This will be my 7th Kepler, having only missed last year (racing in Cape Town). Michelle has raced 4 Keplers and this will be her first to spectate. This will be Hudson’s first and I can’t wait for him to meet the Kepler community.

That’s a big part of me wanting to get back… I’m excited for Hudson to experience that. It’ll probably be more special when he’s older and understands that feeling a little better. But he’s a generally happy boy and I’m sure he’ll love the environment down there.

In terms of racing I’m excited. There is always a few nerves with racing Kepler. It’s because I always want to perform on that course. I also know, it’s as one message I received points out… I have a bit of a target on my back. I’d say that’s true and generally the case when I race anything in New Zealand. Kepler always gets a competitive field and I will have to put in a strong performance. That’s first and foremost my goal - race strong and tactically for a good performance.

Anything that I achieve alongside that is a bonus.

Apparently a seventh title would be the most ever won. That would be a bonus. If I achieve the race record. That would be a bonus. To be fair if that happened, it would mean I’ve put in a pretty good race so yea I would be happy with that.

But let’s see what the course and conditions provide. Let’s see if Hudson gives us a decent sleep. Let’s see if this interesting block of training lends itself to a good performance. Then I just have to put it together on race day . Go hard and see what the day produces. Either way this already has been a fun experience.

When I saw the shit stain up Hudson’s back when we got to the airport this morning it made me laugh. It reminded me of a situation where Ryan Fox won one of his PGA events this year. When celebrating he took his youngest from his wife and there sure enough was that same shit stain up the babies back.

His wife noticed and whispered in his ear. They had a laugh. Shit happens, you just go with it, we’re off to enjoy Kepler. I feel so privileged that I can travel down to Kepler with my family. I certainly don’t take any of this for granted.

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These days a scratchy throat develops into congestion and fatigue. I feel like that’s been my story for the last few months: battling through from one sickness to the next (I blame Hudson - hah just kidding).

But yea, it’s been a rough week since GPT. Running the immune system down led to a pretty rough cold. I brought that home to the family and it hasn’t been a happy household since then, but we’re getting through it.

I’ve also made a couple of mistakes. One was thinking that rushing home after the race on zero sleep, after racing and travelling, would lead to a great outcome. The intention was there: get home, see the family. But I didn’t respect that the immune system was absolutely run down. Adding travel bugs onto a fragile system was a recipe for disaster. But that’s how it went.

I’ve mostly recovered from the sickness now, as the family continues to struggle away. But with the Kepler Challenge coming up fast, I forced a workout today. Just went a bit too hard than needed.

That was another mistake. I felt wiped afterwards, even in my cool-down. Let’s hope it doesn’t set me back too much.

So therein lies the question: how does training and sickness actually work? Usually I’d say it’s very dependent, but these are the rough guidelines I try to stick to.

Training Through Sickness and What I Try to Follow

• Get past the worst of the cold.
If it’s a bad cold, I don’t want to be training with congestion in the lungs.

• If the fatigue is overwhelming, wait.
If you feel completely wiped, at least allow your energy levels to start coming back before doing anything.

• Snot tells you something.
If you’re firing snot balls, they should at least be clear. This was a clear (or not so clear) sign to me post-workout today that I may have overdone things.

• Pay attention to post-run fatigue.
If a run hits you harder than it should, that probably means the intensity was too high and recovery isn’t there yet.

• Factor in non-running stress.
Travel, family sickness, poor sleep, work stress — it all adds load your body has to recover from, and sometimes running is just too much on top.

Okay, all of this is fairly anecdotal.

But it’s worth saying this too: long ultras and travel absolutely smash your immune system. That’s not a guess, the research backs it. Big races, sleep loss, and long-haul flights all drop immune markers and make you way more vulnerable to catching whatever’s going around. The rest is just my lived experience trying to navigate that.

But some data-driven things I watch out for are HRV and making sure it’s coming back up.
If HRV is still suppressed, it’s usually a sign the immune system and autonomic system aren’t fully recovered.

I also look at resting heart rate. Both overnight and through the day. When my resting HR comes back to the level I know it should be, that’s usually a good sign things are settling. If it’s elevated or bouncing around, that’s a red flag.

And then there’s heart rate sensitivity during running. If my HR spikes higher than it should or feels ultra-sensitive to small changes in intensity, I know I’m not quite myself. A good example is hitting 185 bpm in my 5-minute intervals today. Way higher than that effort should have been and highest max that I’ve seen for a while

Thanks Suunto for helping me track this data daily.

So yea in all honestly, the hardest part isn’t being sick. It’s accepting that backing off now is what actually gets you to the next start line healthy. That patience is still a work in progress for me.
Patience is key with injury and sickness, but not something you’ll get right one hundred percent of the time. So yea, listen to the body. Follow the cues. And here’s to happy, congestion-free running.

Post writing update:

The following day I had a really solid two hour run in the hills and felt strong. So who knows, maybe the 4 x 5 minute intervals the day before helped blow out the cobwebs. In any case we keep moving forward and always trust the body to do it’s thing. Nothing is cut and dry, trust the process.

If you can’t make it, please send me any questions as a DM on Instagram @daniel.c.jones and I’ll answer them in the session.

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Looking forward to catching up!

Link to the meeting below :)

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All great reasons for me to venture across the ditch.

This time of year always feels like a shift. The legs are slowly finding their rhythm again, the days are getting longer, and the training starts to have direction. By locking in this race, it gives the training meaning. When I talk about the race being a fun adventure and a season opener I’m under no illusion that this race isn’t going to be bloody tough. I therefore, have to get conditioned to handle back-to-back days traversing stunning but extremely technical terrain.

The GPT 100 Miler will be my first stage race in the ultrarunning space as an individual. I’ve had a taste of that back-to-back racing feeling before, both from my multisport background and more recently at the Dryland Traverse with my adidas TERREX teammate Macy. There’s a special rhythm to stage racing, you usually wake up, hobble out of bed each morning, fuel up with a carb-rich breakfast, and try to shake off stiff legs before the gun goes off. However, it’s also a mental battle. You need a clear sense of purpose. Lining up on each start line with your fellow competitors, knowing you’re all feeling the effects from the miles already logged and you know you have to get over that pain and get it all done on a new day. You know exactly what your job is: eat, run, recover, repeat.

If you’re trying to be competitive even with yourself, it’s also a matter of tactics and strategy. Do you push early to gain a time advantage or does that risk blowing out the legs for subsequent days… I remember Drylands Traverse started with a 10km prologue. The game plan was to roll through it and save energy. When the gun went off that strategy went out the window and we blew the doors off it. In the end, we only had a 30-second lead, but that small edge gave us a psychological advantage we had to maintain and build on in the following stages.

It worked for Macy and I, but in the end it’s your choice and sometimes you just have to take it as it comes.

What excites me about the GPT is the combination of challenge and simplicity. The logistics are all taken care of, meals, transfers, everything. So all you really need to focus on is the running itself. After years of self-supported adventures and the usual chaos that comes with travel, that sounds like a luxury. I’m looking forward to showing up, pinning a bib on, and letting the organisers take care of the rest. It’ll be a great adventure shared with some good sorts. I feel the trail community in Australia are just as passionate as anywhere and I’ve had some really kind offerings already around support for the event. It’s a nice feeling to be welcomed like this.

Then comes the course itself. The Grampians are incredible, with rugged sandstone peaks, winding trails, and (hopefully) plenty of sunshine. After a couple months of cold, muddy New Zealand runs, a bit of Australian heat will be a welcome shock to the system. It’s always fun to test yourself in new environments, and I think that’s part of what makes this sport so addictive. You’re constantly learning how your body and mind respond to different conditions. I’ve been doing some passive heat training with the sauna, but showing up a couple days before race start means if it’s hot, I’ll have to adapt my strategy on the fly to cope with that stress.

Beyond the racing itself, this trip feels like a fresh start. Every season needs that first race to set the tone. Not necessarily to chase results, but to remind yourself how it feels to move well and enjoy the process again. GPT will be that for me. From there, the focus will turn towards big goals later in the year, but right now it’s about kicking things off. For better or worse.

So here’s to good experiences ahead. Sometimes the best motivation isn’t found in chasing times or positions. It’s found in packing a bag, heading somewhere new, and taking on a brand new adventure. I know I’m not the only one keen on this.

If you’ve ever wanted to push yourself across stunning trails for a few days, immerse yourself in a passionate trail community, and experience a true adventure, perhaps I’ll see you out on the trails at GPT.

As always appreciate the support! If you’re new here, hit the link below to receive fortnightly Substack’s straight to your email. If you have a topic you’d like me to discuss and expand on, please let me know in the comments below or via DM on Instagram.

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Let’s work together to keep taking trail running forward

DJ

However, even the best-laid plans sometimes don’t go to plan, and mine are usually only half pie anyway. I got sick when I got home and just couldn’t shake it. The weather was rubbish as well, so there were quite a few days of just chilling out. Then Hudson came along, sleep was heavily reduced, and I thought that seemed like a decent time to get back into some training, as much to keep a bit of sanity with everything going on.

So post-offseason, let’s talk about how I went about getting back into it.
I’d be lying if I said it’s all been going smoothly. The standard aches and pains have shown up as I’ve eased back into training. A bit of a tight ITB, and tight calf muscles, but nothing debilitating.

And, a positive thing here is that I’ve really been leaning into training to feel, concentrating on quality rather than trying to ramp up the training load too quickly. I’ve enjoyed getting out on the mountain bike (on the odd fine day) and putting a big focus on my strength work.

The strength is what I really wanted to touch on today. Strength Work in the Base-Building Stage

I think this part of training is so important, especially to work out any niggles and to build a solid foundation for the season ahead.

Before Western States and UTMB, I worked with Marcos from Rehab Physio - Thorndon clinic (Rehab is Wellington and Auckland-based) on a fairly ad-hoc basis, but with plenty of exercises to keep me in one piece focusing on the maintenance phase. However, we’d made a plan to really kick things off properly after UTMB.

Now here we are.

When I got back, we chatted about what I felt needed work and did strength testing of muscle groups using a handheld dynamometer to measure force output. With those strength scores, we could identify imbalances and areas to focus on. From there, Marcos made me a plan.

Once a week I’m training at my home gym, and once a week I’m at the Rehab gym where Marcos puts me through a full circuit, pushing close to full exertion. After these circuits, I finish things off with blood flow restriction bodyweight squats.

It’s the first time I’ve tried these, and I wanted to share a bit more on what’s actually going on.

The idea behind Blood Flow Restriction (BFR) is pretty simple: you apply a cuff or elastic band high on the limb to partially restrict blood flow out of the working muscles.

You’re not actually cutting off all the blood flow. It’s more like you’re slowing it down. Blood can still get into the muscle, but it can’t get out as easily. That trapped blood makes the muscle work harder to move and recycle oxygen, which tricks your body into thinking it’s lifting something really heavy, even though the weight is actually pretty light.

Essentially, you get a heavy workout stimulus without the heavy weights.

It’s brilliant for phases where you want to build strength and endurance without adding too much mechanical stress to the joints. Perfect for rehab, offseason work, or when returning from a big race block.

After Marcos’s circuits, I’ll throw on the cuffs and do several sets of bodyweight squats to failure. The burn is intense, but I’m not getting that same deep DOMS (muscle soreness) the next day.

Research backs this up. Low-load BFR, even bodyweight like what I’ve been doing, can still trigger strength and muscle growth similar to traditional heavy lifting. The key is getting the pressure right: tight enough to slow blood return but not so tight that you block blood flow entirely.

If anyone’s curious about trying it, it’s worth doing your first few sessions under guidance. Get someone experienced (like a physio or strength coach) to help find the right cuff tightness for you, it’s a fine balance between effective and overdoing it. Mine was set to 80% of limb occlusion pressure. I’m not too sure what that means, but Marcos worked the controls and I followed orders!

Within my full workout, some of the exercises that I find super helpful yet extremely challenging (I won’t go into every exercise) are:

• Single-leg sit-to-stands (holding 20kg) - this one was a bit of a fail on my right leg but just manageable on my left

• Single-leg RDL to box step-up with a 20kg barbell, focusing on an explosive stand

Then finishing with those BFR squats absolutely ruins me.

I come out of it a sweaty mess, but feeling better for it. Already I’m noticing the difference, this strength work combined with getting back out on the trails is helping the fitness and rhythm of running return. And more importantly, I’m building a stronger, more robust base for the big goals ahead.

This brings me to the next goal…

If you missed it on Instagram, I’ve signed up for the GPT 100 Mile Stage Race, taking place on the 6th, 7th, 8th, and 9th of November in Halls Gap, Australia.

It’s going to be an incredible challenge, and in the next article I’ll share more about why I chose it, and how it’s shaping my mindset heading into the new season.

As always appreciate the support! If you’re new here, hit the link below to receive fortnightly Substack’s straight to your email. If you have a topic you’d like me to discuss and expand on, please let me know in the comments below or via DM on Instagram.

Let’s work together to keep taking trail running forward

DJ

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The All Blacks suffered their worst defeat to the Boks that night. Michelle and I were fortunate enough to be at the game live (thanks to Adidas NZ for inviting us along). We saw the team warming up, performing the national anthem, taking the lead at half time, and then, unfortunately, being overtaken by the intensity South Africa brought in the second half. To the untrained eye, it looked like the team was up for it and giving everything. But it just wasn’t enough.

Despite the loss, the atmosphere in the stadium was pretty awesome. The South Africans were out in force and you could see how passionate their fans are. Even though we (the All Blacks) lost, most people seemed in surprisingly good spirits. Some AB fans left early, but leaving the stadium was pretty interesting. All Black fans were congratulating South African fans, shaking hands, showing a bit of sportsmanship. Or maybe showmanship after a few beers. Either way, it stood out, and while I’m sure it wasn’t everyone’s sentiment, most people seemed in at least decent spirits. We went home and didn’t lose sleep over the result.

Not unexpectedly, most of the headlines the next day read along the lines of this article’s title. Harsh, but the New Zealand public expects more. Deserves more? Media outlets want clicks, so they fuel the rage, and no doubt there were plenty of ‘fans’ voicing their opinions in comment sections across the internet.

I’m not here to pile on, but more to touch on that feeling of defeat or loss. I wonder how the team deals with it. I imagine it’s raw in the changing sheds after the match, but at least you have the team around you. Then the feeling probably eats away a bit more the next day, compounded by the headlines and the criticism. Maybe even worse when that criticism, even if constructive, comes from people you respect, like former players.

That feeling of defeat is what I’m reflecting on. The All Blacks have their team around them, but they also carry the expectations of a nation. A loss in trail running is lonelier. When you drop from a race or come up short, there’s no changing room to sit in with teammates who went through it with you. It’s just you, your thoughts, and the weight of your own expectations.

But the flip side is that the trail community is quick to remind you that it’s not the end of the world. You have your own extended team around you. And in our sport, losses don’t make the headlines. There aren’t thousands of people dissecting your every mistake. It’s a quieter sting, but also a more personal one.

In both cases, whether it’s the All Blacks under the lights or an ultrarunner grinding through a hard race (or not finishing at all), defeat forces you to confront yourself. The lessons are uncomfortable, but they’re also what fuel growth. And maybe that’s the real common ground: the loss hurts, but it’s how we refocus and bounce back that counts.