Episodes

3d ago

If you’re ready to stop fighting your own mind and start racing to your potential, listen in. I walk you through three common self-sabotage patterns ultra runners fall into and the specific tools you can use to turn each one around. You’ll learn how to stop taking every negative thought as fact, how to trust yourself without needing certainty, and how to move out of research mode and into confident execution when it matters most. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/36 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Dec 10

In this episode, I’ll share how you can stop procrastinating and start running. This doesn’t rely on motivation or guilt. It’s a surprisingly simple mindset shift that makes procrastination lose its power. Discover how to build trust with yourself, create consistency without needing to feel motivated, and become the kind of runner who gets out the door - no matter the conditions. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/35 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Dec 3

Want to run faster? There's a mental power tool you're probably not using to its full strength, one that can make you faster but is instead slowing you down. The power tool we're talking about is your attention. It's one of the most important tools in your mental toolbox, and right now it might be working against you. So this week, you'll learn three specific skills for managing your attention that will help you run faster without increasing your leg speed. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/34 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Nov 26

So many ultra runners believe that mental strength is a shield against failure or a way to avoid the disappointment of a DNF. But what if that belief is the very thing holding you back? In this episode, we’ll talk about the real purpose of mental strength and why it’s far more valuable than a clean race record or a perfect finish. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/33 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Nov 19

What if you could carry a ton of doubt all the way to the finish line of your next ultramarathon and still have the race of a lifetime? In this episode, I’m sharing the one percent rule: a game-changing mindset shift that will change how you think about doubt forever. Instead of trying to feel perfectly confident, you’ll learn what actually matters when your brain starts questioning whether you can keep going. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/32 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Nov 12

Most runners carry a secret fantasy race script in their heads: how things are “supposed” to go for the day to be a success. In this episode, I’m breaking down how that hidden fantasy race gets created, how it quietly sabotages even experienced runners, and how to keep your race from going off-script. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/31 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Nov 5

Every ultra runner knows that point in the race when the pain feels like it might stop you. But this moment isn’t really about pain…and you have the power to control it. In this episode, I break down how to separate pain from discomfort. We’ll talk about the mental shift that helps you stop fearing pain and start managing discomfort with confidence. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/30 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Oct 29

If you’ve ever crossed the finish line barely ahead of cutoff, you know that stress can feel like it’s chasing you all race long. In this episode, I explore what’s really happening when cutoff becomes the center of your focus, and how small shifts in where you put your attention can completely change how you race. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/29 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Oct 22

When you’re worried you won’t make cutoff, it fundamentally changes how you race. In this episode, I'll share the three-question strategy that's helped me through countless tight cutoff situations, including making a critical cutoff at Massanutten 100 with just 15 minutes to spare. These questions work because they redirect your mind from catastrophizing to concrete actions you can control right now. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/28 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Oct 15

What's harder than running a hundred miles? Spending hours convinced you're letting everyone down. In this episode, I'm diving deep into one of the most destructive mental patterns in ultra running: the overwhelming guilt of disappointing your crew, pacers, and volunteers when your race isn't going as planned. I'm sharing why this guilt trap is so insidious, how it makes dropping out feel like the "right" thing to do, and the crucial mental shifts you need to reclaim your race. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/27 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Oct 8

You’ve probably heard the phrase, “Just do it scared.” But pretending fear isn’t there or trying to push it away only adds more pressure. In this episode, I break down a smarter way to actually “do it scared.” By changing how you think about fear, noticing it, and using it as a guide instead of an obstacle, you can show up mentally stronger and run with confidence - even when your nerves are at their peak. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/26 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Oct 1

The difference between dropping from an ultra and quiet quitting is profound. When you drop, at least you make a conscious decision. When you quiet quit, you keep moving through aid stations, consuming calories, going through all the motions - but mentally, you've already thrown in the towel. Tune in this week to learn four specific race strategies that will enable you to stay mentally engaged when things get tough, and discover what's actually possible when you stop writing the story before it's over. For full show notes, transcript PDF, and more information, visit www.susanidonnelly.com/25 Connect with Susan: Instagram: www.instagram.com/susanidonnelly Facebook: www.facebook.com/susanidonnelly

Sep 24

Ever had worries about your next ultra derail your race prep and ruin race day? The standard advice is to not worry and think positively, but that doesn't make the worry disappear… it often makes you worry even more. Instead of telling you to just worry less, I’m introducing you this week to a counterintuitive approach called strategic pessimism. Tune in to discover the secret to turning your race-day anxiety into productive preparation, leaving you ready to handle anything your next race throws at you. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/24 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Sep 17

In this episode, I share a story about a snake, termites, and the mindset shift that can transform how you approach challenges on the trail. When you start seeing your race as a series of problems to navigate rather than a perfect path to the finish, everything changes. You’ll leave doubt behind, build confidence, and approach every ultra knowing that success is about what you do with the challenges that come your way. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/23 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Sep 10

Most of us don’t know what “giving it our all” looks like. We think we’ll recognize it when we see it in others, but when it comes to our own performance, we’re left guessing. That uncertainty can leave even a strong race feeling unfinished. In this episode, I’m exploring what it really means to give your all in a race. Once you understand how to define your all for yourself, you can stop second-guessing every mile and start building the confidence that comes from knowing you’ve given your best. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/22 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Sep 3

We've all been there. Miles into a race, everything feels harder than it should, energy tanks, and it feels like your race is over. But that moment isn’t the end. It’s a low, and it’s completely normal. The difference between finishing and dropping isn’t avoiding lows. It’s spotting them early and responding. In this episode, I break down what a low is, why it happens, and how runners often mistake it for the end of the race. I’ll also guide you through the signs to watch for so you can recognize a low before it takes control. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/21 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Aug 27

In this episode, I’m breaking down a simple, effective 5-step training plan specifically designed for the mental side of ultra running. I’ll show you how to shift your focus from “just surviving” the mental hurdles to actively building mental resilience, confidence, and race-day strategies that work. You won’t need to be a mental toughness expert to execute these steps. They’re practical, repeatable tools that you can start using right away to improve your mindset. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/20 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Aug 20

In this episode, I share my own journey of letting go of the fear of being selfish and giving myself permission to run as much as I wanted. I talk about the ways this fear of being selfish shows up and why it often costs us energy, results, and joy. Through practical examples, questions for reflection, and personal stories, I’ll guide you to examine the beliefs you’ve absorbed about selfishness, understand what it’s truly costing you, and discover how to embrace your running - and your dreams - without guilt. For full show notes (including the questions to help you let go of feeling selfish), transcript PDF, and more information, visit https://www.susanidonnelly.com/19 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Aug 13

Are you scared that your entire race will come down to one defining moment? That you’ll be exhausted or in pain, and you’ll fall apart and quit? This fear is common among ultra runners, but it’s based on a fundamental misunderstanding of what an ultra truly is. In this episode, we’ll explore why the "make-or-break" moment isn’t as dramatic as it seems and how your choices throughout the race build momentum. By shifting your focus from a single decision to the thousands of successful choices you’ve already made, you’ll approach your race with more confidence. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/18 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Aug 6

Cutoff stress can be the difference between crossing the finish line and dropping out of a race. In this episode, I'm tackling cutoff prediction stress, which happens when you imagine being close to cutoff at some future point. Worrying about something that’s not happening yet feels necessary, but it's actually making things worse. Through six powerful mindset shifts, I'll show you how to stop this pattern before it wears you out. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/17 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jul 30

For years, I prefaced every race conversation by saying, “I’m slow.” I thought I was just being honest about my pace. But the way we talk about ourselves has a profound impact on how we perform and what we believe is possible. In this episode, I’ll explain how shifting your language can open up new possibilities for how you approach races, how you see yourself in the ultra running community, and ultimately, how you start to take ownership of your potential. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/16 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jul 23

We’ve all faced that moment of hearing ourselves say, “I’m done.” Even as those words leave your mouth, part of you feels like it’s not the right call. So how did you get there? In this episode, I’m pulling back the curtain on the 5-step process that leads to every ultra drop. Because while dropping might feel like a single moment of weakness, it’s actually a five-step process that begins long before you reach that aid station. By recognizing these five steps early, you can break the cycle and stay in the race. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/15 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jul 16

Most runners approach ultras braced for the worst, convinced that earning a buckle requires matching the course difficulty with an equal amount of misery. But this mindset trap doesn't prepare you for the race - it just weighs you down before you even reach the starting line. In this episode, I share how believing your race could go better than expected isn't naive or arrogant. It's a legitimate possibility that changes everything. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/14 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jul 9

In this episode, I’m diving into one of the most effective strategies for avoiding burnout: the planned break. Many runners fear taking a break, believing they’ll lose fitness or fall off track. But in reality, taking a break with purpose is essential for sustaining your passion and energy for the long haul. Discover how you can incorporate these breaks into your training schedule, making them a powerful tool for long-term success. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/13 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jul 2

Most ultra runners who feel exhausted or unmotivated actually aren’t experiencing true burnout. Instead, you might be dealing with fatigue, stress, or temporary dips in motivation. In this episode, I’m breaking down exactly what burnout is and, more importantly, what it isn’t. You'll learn to distinguish real burnout from its common impersonators and discover why thinking everything is burnout can keep you stuck. You’ll also learn how to recognize when you’re really on the edge of burnout, so you can take action before it takes over. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/12 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jun 25

Dropping out of races creates a particular kind of shame that goes beyond simple disappointment. In this episode, I break down why asking "What's wrong with me?" after DNFs keeps you stuck in shame and poor performance. You’ll learn a simple three-column process to turn painful race experiences into actionable solutions and how to separate race outcomes from your worth, allowing you to race from possibility, not fear. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/11 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jun 18

You want to build a cushion on cutoff… what’s your strategy? Most runners sprint off the line, trying to build a buffer early, but end up trashed in an aid station. What if you had the mindset tools to let the pack get ahead, then slowly start passing people, one after another? Tune in this week for a new strategy for building a cushion on cutoff. This patient approach transforms the race from a survival battle into a controlled, strategic effort where you finish strong instead of just hanging on. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/10 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jun 11

A disappointing race result can leave us confused, gutted, and questioning everything about our training and abilities. Today, I'm sharing how to transform that disappointing race experience into valuable data that will make you stronger. I'll walk through the three essential steps for mental recovery after a challenging race and, through a real client example, I'll demonstrate how this process can turn a devastating DNF into the foundation for eventual 100-mile success. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/9 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Jun 4

When races get difficult, our brains flood us with worst-case scenarios and reasons to quit. While staying present and focusing on the next step ahead can help calm racing thoughts, this approach alone isn't always enough. Sometimes it can actually prevent us from thinking strategically and managing our race effectively. Today, I share my strategy for what to actually focus on when things get hard. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/8 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

May 28

You’ll learn how to spot the signs that you're mentally checking out, why your “why” might not be helping, and what to do instead. I’ll share how to turn a distant goal into something emotionally powerful and actionable—so you’re not relying on willpower alone. If you’re ready to fight for your race when it gets hard, this is where you start. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/7 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

May 21

You’ve probably heard that ultra running is 90% mental, yet most of us were never taught how to properly train our brains. We try random mental tricks or repeat mantras that crumble when the race gets difficult. The truth is, mental training isn't about motivational quotes or occasional pep talks—it's a systematic approach that requires consistent practice, just like building physical endurance and strength. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/6 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

May 14

Find out why your big goals aren’t supposed to feel easy. Whether you're training for your first ultra, or setting yourself a target that stretches you, what I share today will help you see setbacks in a new light, while helping you build the mindset that gets you to the finish line every time. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/5 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

May 7

Is your upcoming race filling you with that familiar knot of anxiety? Tune in this week to discover the simple, practical three-step process that will transform your relationship with pre-race anxiety and ultimately get you to the finish line. This isn't about eliminating anxiety (that's impossible) or forcing positivity (that's exhausting). It's about learning how to acknowledge your anxiety, so you can return to calm and refocus on what matters most. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/4 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Apr 30

A practical five-step framework to make ambition feel safe, so you can chase those big, bold goals without apology. Because ultra running isn't about certainty or perfection—it's about guts, resilience, and taking leaps of faith in yourself when the outcome isn't guaranteed. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/3 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Apr 30

How ultrarunners can tap into their powerful "why" – not just as a concept, but as a feeling that can become stronger than the urge to quit. When you master this, you don't just finish races – you become the unstoppable ultra runner for whom giving up isn’t an option. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/2 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Apr 30

The foundational missing piece in your ultra training and common patterns that stop ultra runners from making it to the finish line. You’ll walk away with a mindset tool you can use right away to start shifting your training and race-day results. For full show notes, transcript PDF, and more information, visit https://www.susanidonnelly.com/1 Connect with Susan: Instagram: https://www.instagram.com/susanidonnelly Facebook: https://www.facebook.com/susanidonnelly

Apr 28

Hi, I’m Susan Donnelly. I’m an ultra running mindset coach and a veteran of over 150 100-mile ultramarathons. I’ve learned a ton from all these miles, but the most valuable lesson? Your body isn’t what holds you back…your mind is. I created this podcast for ultra runners who are done letting fear, indecision, and that voice in their head talk them out of what they came to do. You’ve trained hard. You’ve shown up. But when things get messy—when the wheels start to wobble mid-race—do you know how to stay in it? Or do you start looking for the nearest excuse to back off? This show is where we build the mental strength to keep going—even when everything in you wants to stop. Each week, I’ll give you tools that actually work under pressure. Not motivational fluff. Not mindset clichés. Real strategies for staying locked in, backing yourself fully, and making the hard moments count. Because if you want to run big distances, set real goals, and walk away proud—you need more than physical training. You need a brain that knows how to go to the hard places and come out stronger. If you’re ready to stop playing small, stop overthinking your potential, and start running like you mean it—follow the podcast now, and let’s get to work.