Peak Performance Unplugged

Episode 6: Barbara Jones: Head Teacher, marathon runner, community leader, a career built on developing people, creating opportunities, helping others achieve their potential.Barbara opens up about:⭐️ How sport shaped her life, providing identity, confidence, belonging and purpose, why helping young people find something they love remains a big passion⭐️ Realities of leading a school for sixteen years: navigating competing demands (pupils, parents, staff, wider society), maintaining high standards, strong values and a thriving school culture.⭐️ Lessons learned from completing 17 marathons: resilience through injury, the importance of consistency, why success is built through small daily actions rather than dramatic breakthroughs.⭐️ Honest conversations matter: how listening is one of the most powerful leadership skills, strategies used to support children and staff through challenge, uncertainty and change.⭐️ Growing challenges facing young people today: Anxiety, social media and wellbeing. Why helping children develop resilience, self-awareness and a sense of belonging has never been more important.Timestamps:Guest Introductiono   1:06 - Barbara Jones, head teacher and marathon runnero   1:35 - Achievements and role at Hazelhead Primary SchoolBackgroundo   2:15 - Sharing an upbringing and passion for sportso   3:40 - Connection with sports and educationo   4:34 - Influence of PE teachers and early sport experiencesTeaching Journeyo   5:04 - Transition into teaching, early career experienceso   9:01 - First teaching roleo   10:24 - Involvement in sports and community buildingBalancing Career and Runningo   18:51 - Managing career and marathon trainingo   22:19 - Benefits of running and impacts on lifeo   23:54 - Running as a cathartic experience and support networkChallenges in Educationo   41:52 - Challenges facing teachers and pupils todayo   46:53 - Increase in anxiety in young people: support strategieso   49:07 - Importance of naming emotions, building resilienceLeadership and Legacyo   55:05 - Decision to step down as head teacher and reflections on legacyo   60:46 - Support networks for head teachers.o   62:11 - Building resilience and seeking supportSport and Educationo   66:00 - Importance of sport and competition in education.o   70:45 - Balancing participation and competition.o   71:13 - Role of sport in building community and identityPersonal Reflectionso   74:26 - Importance of listening and honest conversations in leadershipo   78:23 - Early experiences with sport and its impacto   80:55 - The role of anxiety and managing emotionsBuilding Support Networkso   83:02 - Creating sustainable performance through support networkso   86:18 - The role of running in personal and professional lifeo   88:41 - Importance of diverse support networksFinal Reflectionso   90:31 - Balancing work and personal life through runningo   95:01 - Final thoughts on performance and resilience 

Introducing Colin Hutchison - CEO of Scottish Athletics, whose role requires balancing performance, people, difficult decisions and competing priorities.In this conversation, Colin opens up about:⭐️ Why sustainable high performance starts with strong foundations, and how clubs, coaches, volunteers, parents and support systems create the conditions for success long before results appear.⭐️ Navigating difficult decisions under pressure, including Commonwealth Games selection, and why fairness is not always about making everyone happy, but ensuring decisions are transparent, consistent and clearly explained.⭐️ The potential solutions to the commercial challenges facing the sport of athletics. ⭐️ The strategies he uses to stay effective during periods of uncertainty and intense workload, including planning, prioritisation, trusted relationships, exercise and creating space to think clearly.This is a conversation about leadership, resilience, decision-making and how strong systems help people stay on track when pressure, ambiguity and competing demands are at their highest.Timestamps:Introduction and Overview0:42 - Introduction of Colin Hutchison, Chief Exec of Scottish Athletics.Colin's Background and Career1:39 - Colin discusses his career in sport and his role at Scottish Athletics.2:09 - Transition from Head of Development to CEO.3:05 - Colin's early involvement in bowls and his career progression.4:26 - First job in sports development at Edinburgh Leisure.Leadership and Development6:37 - Discussion on leadership philosophy and club infrastructure.7:36 - Managing the balance between club participation and elite performance.8:35 - Importance of club development in Scottish Athletics.9:56 - Collaboration with UK Athletics for athlete development.Challenges and Strategies16:40 - Resistance to change in sports programs and overcoming challenges.19:30 - Long-term sustainability concerns in sports programs.20:55 - Balancing paid roles and volunteer workforce.22:58 - Recruitment for non-executive directors and expertise gaps.Commonwealth Games and Selection Process31:22 - Insight into the selection process for the Commonwealth Games.32:42 - Challenges with athlete allocations and selections.38:27 - Handling difficult conversations with athletes about selection.40:25 - Emotional impact of selection decisions on athletes.Personal Insights and Management67:37 - Impact of difficult decisions on mental health.70:44 - Strategies for managing work-life balance and stress.71:42 - Importance of planning and structure in managing workload.77:19 - Core values and personal strategies for staying on track.Closing Thoughts100:27 - Final reflections on strong systems and outcomes.101:10 - Importance of not procrastinating and getting tasks done.

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.Introduction0:07 - High performance isn't about getting it right all the time.0:40 - Introduction of Kris Urquhart and his background.Kris's Sporting Journey2:00 - Early interest in sports and kickboxing.3:34 - Transition from cycling to running.5:11 - Challenges in switching from cycling to running.Health Challenge15:24 - Discussion about Kris's health diagnosis.17:39 - Reaction to non-Hodgkin's lymphoma diagnosis.20:08 - Psychological impact of the diagnosis.Coping with Treatment24:28 - Approach to chemotherapy.28:06 - Mental toughness during treatment.30:01 - Training routine during chemotherapy.Business and Personal Life43:11 - Managing business responsibilities.47:33 - Balancing family and business priorities.50:38 - Reflections on family and life changes.Discussion on Kris's Strategies57:14 - 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.Conclusion80:14 - Final thoughts and encouragement from Kris.

Unlocking Resilience and Performance: Insights from Endurance Athlete Sean ChalmersDiscover 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 runningThe impact of injuries on motivation and how to regain love for the sportThe importance of long-term planning versus short-term goals in trainingHow visualization and mental strategies prepare Sean for race day challengesThe role of teamwork and external support in overcoming setbacksStress management techniques used during races and injury recoveryInsights on managing identity and maintaining self-worth beyond athletic performancePractical advice for balancing training with a busy work-life scheduleThe benefits of internal versus external motivation, and how to stay focused when facing pain and fatigueFuture marathon ambitions and how consistency can lead to breakthrough performancesTimestamps:00:00 - Introduction to Sean Chalmers and his background02:21 - Transition from middle-distance to long-distance running04:12 - Struggles with injuries and losing the love for running07:17 - The importance of patience and team support in recovery09:49 - Shifting focus from short-term to long-term race goals11:12 - Effective goal-setting: outcome, process, and performance goals12:35 - Mental strategies for race day: visualization and scenario planning14:56 - Recognizing and reacting to race challenges with mental cues16:38 - Handling motivation during tough race moments18:13 - Using breath control and self-talk to manage pain and fatigue19:19 - The significance of family and team support in recovery22:37 - Approach to injury management and returning to training25:12 - The power of focusing on controllables during injury26:45 - Disruption management: maintaining identity beyond running28:19 - Balancing commitments: work, training, and personal life32:26 - Lessons from coaching and working with young athletes37:00 - Navigating conflicts with parents and guardians in youth support38:45 - Self-talk and the role of mindfulness in recovery and performance44:20 - Monitoring body sensations and training data for optimal results47:47 - Preventing injury recurrence through footwear and biomechanics49:22 - Collaboration with a training partner and daily routines53:11 - Early morning training routines and fueling strategies54:14 - The impact of lifestyle choices on endurance running58:07 - Considering double threshold training within a busy schedule61:28 - Planning marathon training cycles and race goals66:35 - The importance of flexibility and compromise in training schedules67:18 - Advice for athletes with recurrent injuries: staying motivated and resilient68:33 - Final thoughts: balancing motivation with patience, and the power of the "why" in performance

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 mindsetThe importance of routine and process-driven habits in trainingManaging training amidst work, travel, and family commitmentsThe role of patience, consistency, and long-term planning in performance improvementHow to adapt training and racing strategies when things go off-planThe concept of flow state and racing without rigid targetsAvoiding common pitfalls for middle-aged athletes entering the sportThe benefits and integration of strength work and heat acclimatizationMonitoring effort: Heart rate, effort, and internal cuesMaintaining motivation and resilience through setbacks and injuriesTimestamps:(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 

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