It has been TWO YEARS since we recorded our first episode of 5 Miles Easy! In this episode, we look back at where we were, what’s changed (and what hasn’t), and what we’ve learned along the way - in training, racing, life, and podcasting.

We’re catching up on everything from Rose’s experience as a professional athlete and plans for altitude training, to Steph’s new coach and ultra goals, plus PBs, big life shifts, the lessons that hit hard, and the moments that made it all worth it. We also answer your questions!

Thank you for joining us for many rounds of 5 miles easy. Here's to the next stretch of the journey!

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We sit down with Olympic middle-distance athlete, Adelle Tracey, as she shares the journey of her running career and identity.

From a silver medal at the European Youth Olympics at just 16, to being selected by Dame Kelly Holmes as a London 2012 torchbearer, to finally stepping onto the Olympic stage in Paris 2024, we dive into the pivotal moments that shaped her career.

We talk about switching allegiances from GB to Jamaica, the sense of belonging that came with it, and what it meant to become the Jamaican 1500m champion and part of a historic first in the women’s 800m at the Nationals Champs.

We also explore the mental and emotional resilience required to stay at the top of elite sport, the reality of behind the scenes of professional athletics, and how she navigates tactical decision-making, setbacks, and the unique challenges of 800m/1500m racing.

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

Follow us: 📸 Instagram & TikTok: @5mileseasy

🎧 Subscribe & leave us a review if you’re enjoying the podcast!

Top sports psychologist, Josephine Perry, has helped everyone from world champions to amateur runners overcome mental barriers to perform better - and she's written 5 brilliant books on the subject too. So if you’ve ever felt it's like your mind holding you back on race day, this episode for you.

From pre-race wobbles to building confidence and enjoying the process, we explore why mindset is so important for runners.

We discuss:

- The importance of focusing on process vs outcome

- What defines success and separates successful athletes (and how you can build the same traits)

- How to apply simple techniques to help you to your own goals - Confidence, nerves, setbacks, comparison traps, and more

- Answer your listener questions!

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

Follow us: 📸 Instagram & TikTok: @5mileseasy

🎧 Subscribe & leave us a review if you’re enjoying the podcast!