Mindset, Bad Runs & Bouncing Back

Bad runs happen even to experienced athletes.

In this episode, Matt and Georgia unpack how to deal with sessions that don’t go to plan, why one bad run doesn’t define your training, and how to build a mindset that actually supports long-term progress.

Off the back of Matt’s toughest race in years, this is a real, raw breakdown of failure, accountability, and how to respond when things fall apart.

Also inside:
– Why overanalysing bad runs is holding you back
– The “rule of thirds” and how it reframes your training
– How elite athletes shorten their feedback loop to improve faster

🎧 Listener Q&A:
– Should you run a marathon by heart rate or pace?
– How do you manage heavy sweating and electrolyte needs?
– Why do early morning runs feel terrible at the start?

Timestamps

00:00 Introduction & Energy Check
01:08 Highs & Lows
07:42 Matt’s Tough Race Breakdown
17:35 Mindset Around Bad Runs
20:25 Why Runners Overanalyse Sessions
23:14 Using Data vs Emotion
26:00 The Rule of Thirds Explained
30:27 When a Bad Run Becomes a Bad Block
34:09 Identifying Training Trends
36:37 Reframing “Bad” Sessions
40:35 Race Debrief Framework
47:48 Listener Question – Heart Rate vs Pace
53:41 Listener Question – Electrolytes & Sweating
57:52 Listener Question – Warm-Ups


Coaching Action Steps

• After any bad run → no analysis for 12–24 hours
• Then review once, extract 1–2 lessons, move on
• No rehashing the same session twice

• Log every session (TrainingPeaks / notes)
• Review weekly → look for trends (fatigue, pace drop, motivation)
• 1 bad run = ignore
• 3+ similar runs = adjust training

• Set:
  • Target pace/HR
  • Acceptable range (floor)
• Example:
  • Goal: 5:40/km
  • Floor: 6:00/km
• If inside range → pass
• If outside → investigate

• Immediately post-run ask:
  • Did I execute? (yes/no)
  • What 1 thing to improve next session?
• Apply it next run, not next week

• When a session feels bad → finish it anyway (within reason)
• Treat it as:
  • “This is race-day practice”
• Bank it as evidence: I can push when it sucks