Episode 4: Kris Urquhart – How an Endurance Athlete Faced Cancer...and Kept Going

Episode 4: Kris Urquhart – How an Endurance Athlete Faced Cancer...and Kept Going

Episode 4 of Peak Performance: Unplugged 🎙️ Introducing Kris Urquhart - a father of two, business owner and athlete who last year, at the age of 33, was diagnosed with non-Hodgkin’s lymphoma. Following chemotherapy, he recently returned to racing and won the Run Garioch 10K. In this conversation, Kris opens up about: ⭐️ Navigating the psychological impact of diagnosis, treatment and uncertainty while continuing to lead a business and support his family. ⭐️ The performance habits, routines and mindset tools that helped him keep moving forward during uncertainty and intense treatment. ⭐️ How his experiences in kick boxing, cycling and running shaped his ability to manage fear, discomfort and loss of control during chemotherapy and recovery. This is a conversation about identity, resilience, discipline and how people continue functioning when life becomes uncertain and difficult. 1. Introduction * 0:07 - High performance isn't about getting it right all the time. * 0:40 - Introduction of Kris Urquhart and his background. 1. Kris's Sporting Journey * 2:00 - Early interest in sports and kickboxing. * 3:34 - Transition from cycling to running. * 5:11 - Challenges in switching from cycling to running. 1. Health Challenge * 15:24 - Discussion about Kris's health diagnosis. * 17:39 - Reaction to non-Hodgkin's lymphoma diagnosis. * 20:08 - Psychological impact of the diagnosis. 1. Coping with Treatment * 24:28 - Approach to chemotherapy. * 28:06 - Mental toughness during treatment. * 30:01 - Training routine during chemotherapy. 1. Business and Personal Life * 43:11 - Managing business responsibilities. * 47:33 - Balancing family and business priorities. * 50:38 - Reflections on family and life changes. 1. Discussion on Kris's Strategies * 57:14 - Dissecting Kris's approach to challenges. * 58:35 - Process-focused approach in life and business. * 60:10 - Importance of controlling the process and setting goals. 1. Conclusion * 80:14 - Final thoughts and encouragement from Kris.

Episode 3: Sean Chalmers - Rebuild, Reset and Return!

Unlocking Resilience and Performance: Insights from Endurance Athlete Sean Chalmers Discover how Sean Chalmers, a prolific Scottish endurance runner and inspiring mental resilience expert, navigates injury setbacks, goal-setting, and maintaining motivation. In this episode, he shares practical strategies rooted in psychology and experience to push through challenges both on and off the track. In this episode: * Sean’s athletic background, including his transition from middle-distance to long-distance running * The impact of injuries on motivation and how to regain love for the sport * The importance of long-term planning versus short-term goals in training * How visualization and mental strategies prepare Sean for race day challenges * The role of teamwork and external support in overcoming setbacks * Stress management techniques used during races and injury recovery * Insights on managing identity and maintaining self-worth beyond athletic performance * Practical advice for balancing training with a busy work-life schedule * The benefits of internal versus external motivation, and how to stay focused when facing pain and fatigue * Future marathon ambitions and how consistency can lead to breakthrough performances Timestamps: 00:00 - Introduction to Sean Chalmers and his background 02:21 - Transition from middle-distance to long-distance running 04:12 - Struggles with injuries and losing the love for running 07:17 - The importance of patience and team support in recovery 09:49 - Shifting focus from short-term to long-term race goals 11:12 - Effective goal-setting: outcome, process, and performance goals 12:35 - Mental strategies for race day: visualization and scenario planning 14:56 - Recognizing and reacting to race challenges with mental cues 16:38 - Handling motivation during tough race moments 18:13 - Using breath control and self-talk to manage pain and fatigue 19:19 - The significance of family and team support in recovery 22:37 - Approach to injury management and returning to training 25:12 - The power of focusing on controllables during injury 26:45 - Disruption management: maintaining identity beyond running 28:19 - Balancing commitments: work, training, and personal life 32:26 - Lessons from coaching and working with young athletes 37:00 - Navigating conflicts with parents and guardians in youth support 38:45 - Self-talk and the role of mindfulness in recovery and performance 44:20 - Monitoring body sensations and training data for optimal results 47:47 - Preventing injury recurrence through footwear and biomechanics 49:22 - Collaboration with a training partner and daily routines 53:11 - Early morning training routines and fueling strategies 54:14 - The impact of lifestyle choices on endurance running 58:07 - Considering double threshold training within a busy schedule 61:28 - Planning marathon training cycles and race goals 66:35 - The importance of flexibility and compromise in training schedules 67:18 - Advice for athletes with recurrent injuries: staying motivated and resilient 68:33 - Final thoughts: balancing motivation with patience, and the power of the "why" in performance

Episode 2: The Evergreen Kev Campbell

In Episode 2, we sit down with Scottish endurance athlete Kev Campbell, a runner whose rise over the last few years has been built not on shortcuts, hype or overnight success, but on relentless consistency, discipline and the ability to stay on track when life becomes difficult. In this conversation, recently crowned Scottish 5K Road Champion Kev opens up about balancing elite performance with work, family life and constant travel, the lessons learned through setbacks and injury, and the routines and mindset that have helped him steadily build towards the top level of endurance sport. This is a conversation about resilience, patience, self-regulation and what it really takes to keep moving forward over the long term. This is Peak Performance Unplugged. Key Topics: * Kev's background: Military discipline shaping athletic mindset * The importance of routine and process-driven habits in training * Managing training amidst work, travel, and family commitments * The role of patience, consistency, and long-term planning in performance improvement * How to adapt training and racing strategies when things go off-plan * The concept of flow state and racing without rigid targets * Avoiding common pitfalls for middle-aged athletes entering the sport * The benefits and integration of strength work and heat acclimatization * Monitoring effort: Heart rate, effort, and internal cues * Maintaining motivation and resilience through setbacks and injuries Timestamps: * (00:01) - Introduction to Kev's impressive athletic achievements * (01:03) - Kev's approach: staying consistent and sticking to basics * (03:31) - Managing family life and training * (07:29) - Military background and late entry into running * (08:16) - The value of consistency over shortcuts * (09:47) - Mindset: Discipline, routines, and process focus * (10:41) - Importance of routine, food, and planning when traveling * (13:16) - Training solo vs group * (14:33) - Dealing with uncertainty and adapting to life's unpredictability * (16:57) - Learning patience from military experience and injury recovery * (20:34) - Training alone for effort consistency and race preparation * (23:09) - Managing early morning sessions and travel challenges * (25:08) - Internal monitoring: Heart rate, effort, and coach input * (28:34) - Acceptance and flexibility in training and racing * (29:45) - Flow states and their effects on performance * (33:17) - Long-term goal setting and avoiding unrealistic predictions * (34:42) - The importance of doing your best and letting race unfold * (36:03) - The value of internal cues over rigid pacing targets * (39:11) - Navigating setbacks and injuries with resilience * (44:52) - The role of mindset and recovery strategies in longevity * (47:36) - Incorporating sauna for heat acclimatization * (49:08) - Balancing work, family, and running: Practical tips * (52:54) - Race week nutrition and carbohydrate loading strategies * (56:26) - Effort management during training and racing, fueling strategies * (58:19) - Advice for older athletes: Avoiding overtraining and maintaining consistency * (1:01:30) - Strategies for mental resilience during long races * (1:03:15) - Insights on balancing life and training * (1:05:00) - The importance of support networks * (1:07:20) - Future goals and upcoming races * (1:09:45) - Closing thoughts and advice for aspiring runners

Episode 1 - Introducing Lewis and Myles: Who are we and why are launching this podcast?

Here we set the scene, explore why we've set this podcast up, and speak through the importance of staying on track during challenges Check out Peak Performance Psychology for Endurance Athletes https://www.routledge.com/Peak-Performance-Psychology-for-Endurance-Athletes/Walker/p/book/9781041103646 [https://www.routledge.com/Peak-Performance-Psychology-for-Endurance-Athletes/Walker/p/book/9781041103646]