Crewing the West Highland Way Race (or any long ultra)

Crewing the West Highland Way Race (or any long ultra)

WHW Race Pod In this episode of the WHW Race Pod, Paul talks about one of the most important and often overlooked parts of the West Highland Way Race experience: crewing. The WHW is one of the few races where having a crew is mandatory, and the relationship between runner and crew can genuinely shape the outcome of the race. A calm, organised and adaptable crew can help carry a runner through the hardest moments. Poor communication and poor preparation can quickly unravel things. Drawing from years of racing, crewing, coaching and being around the event, Paul shares practical advice for both runners and crews ahead of race day. Topics include: * Why runners should properly brief their crews before race day * Going through realistic race plans and timings together * Setting clear expectations and communicating honestly * How crews should handle difficult emotional moments during the race * Why adaptability matters more than the perfect plan * The importance of staying calm when things change unexpectedly * Organisation, logistics and avoiding unnecessary chaos * Looking after yourself as a crew member during a very long day * Treating volunteers, crews and fellow runners with respect * Why perspective matters during ultras * Embracing the unique atmosphere and community of the WHW bubble This episode is aimed at anyone involved in the West Highland Way Race this year, whether you’re running, crewing or supporting. But much of the conversation will apply to any long ultramarathon. If you know someone preparing to crew an ultra, feel free to send this episode to them. Hosted by Paul Giblin. WHW Race: https://westhighlandwayrace.org [https://westhighlandwayrace.org] Instagram: https://www.instagram.com/whwracepod [https://www.instagram.com/whwracepod] https://www.instagram.com/westhighlandwayrace [https://www.instagram.com/westhighlandwayrace] Pyllon: https://pyllonultra.com [https://pyllonultra.com] https://www.instagram.com/pyllon [https://www.instagram.com/pyllon] https://youtube.com/pyllon [https://youtube.com/pyllon] https://pyllon.substack.com [https://pyllon.substack.com] If you enjoy the podcast, please consider sharing it with another runner or leaving a rating or review. It genuinely helps more people discover the show.

When Training Hasn’t Gone to Plan

With the West Highland Way Race now just a couple of months away, many runners find themselves in a familiar place. Training hasn’t quite gone how they hoped. Missed sessions. Disrupted consistency. Life getting in the way. And with that often comes a quiet pressure to catch up. To do more, and to fix things quickly. In this episode, Paul explores why that instinct can lead you further away from where you want to be… and how to approach this final phase of training with clarity, control, and purpose. IN THIS EPISODE: * Why the “perfect training block” is largely a myth * The common trap of trying to cram fitness late in the build * A personal story from student life that reframes how to use limited time effectively * How to shift from “catching up” to “making the most of what you have” * What actually matters in the final 6–8 weeks before race day BUILDING A SIMPLE, EFFECTIVE PLAN * Structuring your weeks around consistency rather than intensity * The role of the long run and why it should feel controlled, not exhausting * Using back-to-back runs to build durability without overreaching * Why easy running needs to stay genuinely easy * Practising fuelling so it becomes automatic on race day * Learning sustainable pacing through feel, not guesswork * Why recovery, sleep, and nutrition are part of the training process MANAGING LIFE ALONGSIDE TRAINING * Handling periods of increased life stress, including moving house close to race day * Understanding total load, not just training load * Protecting sleep and creating intentional downtime * Reducing decision fatigue by planning ahead * Adjusting training without losing rhythm * Why arriving slightly undertrained but fresh is often better than overtrained and exhausted REFRAMING WHERE YOU ARE * Letting go of the idea that training needed to be perfect * Recognising the experience and resilience you already have * Learning to respond, adapt, and move forward without overreacting A PRACTICAL REFLECTION TO TRY Take time to write down: * Key experiences that show your resilience * Moments where you’ve handled difficulty well * Strengths you can rely on during the race Often, the evidence you need is already there. KEY MESSAGE You can’t recreate missed training. But you can make smart decisions now. Consistency, control, and clarity in this final phase will take you further than trying to force what’s already gone. ABOUT THE HOST The WHW Race Pod is hosted by Paul, a three-time winner of the West Highland Way Race, with deep experience of the race and a strong connection to its community. RACE LINKS West Highland Way Race https://westhighlandwayrace.org/ [https://westhighlandwayrace.org/] Instagram @whw_race STAY CONNECTED You can follow along and stay connected here: Substack: https://pyllon.substack.com [https://pyllon.substack.com] Instagram: https://www.instagram.com/pyllon [https://www.instagram.com/pyllon] YouTube: https://www.youtube.com/pyllon [https://www.youtube.com/pyllon] Website: https://pyllonultra.com

The Hidden Skill of the West Highland Way: Enduring the Ordinary

SHOW NOTES Most people imagine the West Highland Way Race as something dramatic. The climbs. The tough sections. The big moments where everything is on the line. And those moments are part of it.But they’re not the race. In this episode, we explore one of the most overlooked skills in ultrarunning - the ability to handle the long, quiet, repetitive stretches where nothing much is happening. Because that’s where most of the West Highland Way actually takes place. From the steady miles along Loch Lomond, to the mental shift after Balmaha when the day opens up and the reality of the race sets in, this is the side of the event that often catches runners out. We talk about: 1. Why the “big moments” are only a small part of the race 2. What it really feels like during the long, uneventful stretches 3. How your mind starts to drift when there’s nothing to react to 4. The trap of overthinking when everything is actually going well 5. What I’ve seen while crewing at the race, especially as the field spreads out 6. Why training needs to include boredom, not just intensity 7. How to stay steady when nothing is pulling you forward This is the unglamorous side of the West Highland Way. The unseen miles but necessary miles. The ones that don’t make the highlight reel. But they’re often the ones that decide your race. 🎧 LISTEN IF YOU’RE: 1. Training for the West Highland Way Race 2. Struggling with long, uneventful runs 3. Finding your mind drifting during training or racing 4. Looking to improve your consistency over long distances 🎙️ ABOUT THE HOST This podcast is hosted by Paul, a three-time winner of the West Highland Way Race and former course record holder. Having spent years racing, training on, and crewing at the event, Paul brings a deeper perspective on what it really takes to perform well on the course. The WHW Race Pod is about more than results and race day highlights. It’s about understanding the experience of the race itself and preparing for the parts that don’t always get talked about. 🔗 WHW RACE POD If you enjoyed the episode, share it with someone else preparing for the race. And if you’re lining up at Milngavie this year, this is the part of the race worth preparing for.

Sixteen Weeks: Decide or Drift

SHOW NOTES In this episode of the WHW Race Pod, I’m speaking directly to those of you who are about sixteen weeks out from the West Highland Way Race. This is a deceptively important point in the build. It’s where people either decide… or they drift. Drift doesn’t look dramatic. It doesn’t look like quitting. It looks like training that’s “fine.” Weeks that tick over. Long runs that feel comfortable. Sessions that become optional. And you don’t notice drift in one week. You notice it in eight, and you feel it at 65 miles. In this episode, I break down: 1. Why sixteen weeks is a dangerous but powerful phase 2. The difference between imperfection and drift 3. What strong preparation actually looks like in the data 4. How four-week training blocks should layer and absorb 5. Aerobic density and why steady matters more than sharp 6. Climbing economy and durability specific to WHW 7. Long run progression without dramatic spikes 8. Back-to-back fatigue exposure 9. Fuel rehearsal before it becomes urgent 10. Why discomfort should be practised, not avoided I also speak personally about why this race matters to me, and why I care so much about how you use this phase. The West Highland Way is not designed to be comfortable. Difficulty is built into the course. The runners who thrive here are not the ones who hope it goes well. They’re the ones who expect the hard moments - because they’ve rehearsed them. Sixteen weeks is enough time to change your trajectory. But only if you decide now. KEY THEMES 1. Structure versus drift 2. Training blocks and progression 3. Aerobic density and sustained effort 4. Climbing strength and composure 5. Fatigue exposure and durability 6. Nutrition rehearsal 7. Discomfort as skill 8. Identity, readiness, and quiet belief LISTEN IF 1. You’re sixteen weeks out from WHW 2. You feel slightly unsettled about your preparation 3. Your training looks consistent but lacks edge 4. You want clarity on how to structure the next four months 5. You’re serious about arriving in Milngavie ready If you enjoyed this episode, please share it with someone preparing for the race, and consider leaving a review. It helps more people discover the stories behind the trail. I’ll be back soon. Paul GET IN TOUCH - SHARE YOUR STORY If you’ve got a story you’d like to share, something you’d love to hear explored on the podcast, or an experience from the West Highland Way that still stays with you, you’re very welcome to get in touch. You can: 1. Send a WhatsApp voice note or message to: 2. WhatsApp: +447418609498 3. Or message on Instagram: 4. @pyllon Some of the most powerful stories are the ones people almost don’t send. RACE LINKS West Highland Way Race https://westhighlandwayrace.org/ [https://westhighlandwayrace.org/] Instagram @whw_race ABOUT THE HOST Paul is an ultrarunner, coach, and creator. He is a three-time winner of the West Highland Way Race and a former course record holder. Paul is the founder of Pyllon – a coaching collective and creative project built around endurance, curiosity, and the long view. You can find more of Paul’s work here: Website https://pyllonultra.com [https://pyllonultra.com] Instagram @pyllon @pyllonultra YouTube https://youtube.com/pyllon [https://youtube.com/pyllon] Substack https://pyllon.substack.com [https://pyllon.substack.com] ABOUT THE WHW RACE POD The WHW Race Pod explores the stories, experiences, and quieter moments that shape the West Highland Way Race. Beyond results and records, it’s a space for reflection, connection, and the human side of running one of the world’s most iconic ultras.

Written Into the Trail: Lucy Colquhoun and the Record That Endures

SHOW NOTES In this episode of the WHW Race Pod, I sit down with Lucy Colquhoun, who still holds the women’s course record at the West Highland Way Race, set in 2007 in a time of 17:16:20. Nearly two decades later, that performance still stands. But this conversation goes far beyond splits and statistics. Lucy reflects on who she was when she lined up in Milngavie in 2007: an enthusiastic amateur who had only started running in her thirties, discovering endurance almost by accident. We explore what training looked like in a different era, before social media, before nutrition plans and performance data were everywhere, when hill running was still deeply grassroots. She shares: 1. How she was “strong-armed” into entering the race after running the Highland Fling 2. The simplicity of her preparation, and the discipline behind it 3. Realising halfway through the race that she was leading 4. The moment the course record became a possibility 5. Bonking at Cramond Cottage and bouncing back 6. The emotional complexity of still holding a record so many years later Lucy also opens up about something deeper: identity. What happens when racing is no longer central to your life? What does it mean to step away from competition? How do you hold pride without becoming defined by one performance? We also touch on her incredible victory at CCC in Chamonix the following year, and the psychology of validation, comparison, and purpose in endurance sport. This is a thoughtful, honest conversation about legacy, humility, and the private reasons we run. If you’re preparing for the West Highland Way Race this year, this episode is a reminder that the experience itself is what endures. Records may stand or fall. But what you learn about yourself out there stays with you. KEY THEMES 1. Simplicity versus modern complexity in training 2. Grassroots ultrarunning in Scotland in the 2000s 3. Running to feel rather than to pace 4. Identity beyond performance 5. Comparison as “the thief of joy” 6. The changing culture of the sport 7. Pride without ego LISTEN IF 1. You’re lining up for WHW this year 2. You’re curious about the history of the race 3. You’re navigating your own relationship with performance and identity 4. You’ve ever wondered what it feels like to hold a long-standing course record If you enjoyed this episode, please share it with someone preparing for the race, and consider leaving a review. It helps more people discover the stories behind the trail. I’ll be back soon. Paul GET IN TOUCH – SHARE YOUR STORY If you’ve got a story you’d like to share, something you’d love to hear explored on the podcast, or an experience from the West Highland Way that still stays with you, you’re very welcome to get in touch. You can: 1. Send a WhatsApp voice note or message to: 2. WhatsApp: +447418609498 3. Or message on Instagram: 4. @pyllon Some of the most powerful stories are the ones people almost don’t send. RACE LINKS West Highland Way Race https://westhighlandwayrace.org/ [https://westhighlandwayrace.org/] Instagram @whw_race ABOUT THE HOST Paul is an ultrarunner, coach, and filmmaker. He is a three-time winner of the West Highland Way Race and a former course record holder. Paul is the founder of Pyllon – a coaching collective and creative project built around endurance, curiosity, and the long view. You can find more of Paul’s work here: Website https://pyllonultra.com [https://pyllonultra.com] Instagram @pyllon @pyllonultra YouTube https://youtube.com/pyllon [https://youtube.com/pyllon] Substack https://pyllon.substack.com [https://pyllon.substack.com] ABOUT THE WHW RACE POD The WHW Race Pod explores the stories, experiences, and quieter moments that shape the West Highland Way Race. Beyond results and records, it’s a space for reflection, connection, and the human side of running one of the world’s most iconic ultras.