It’s almost here. In just days, Tim and Mario will head to northern Iraq to attempt something extraordinary: running 100 miles from Mosul to Soran, retracing the road once taken by families fleeing ISIS.

In this episode of The One Percenters Performance Podcast, Tim and Mario share their final reflections before the journey begins. From training insights and mental preparation to the logistics of running in such a unique and challenging environment, they open up about the emotions, expectations, and purpose behind the Iraq100.

You’ll hear about:

• The final weeks of training and tapering.

• What’s going through their minds as they prepare to leave.

• The deeper “why” behind the run and how it connects to the Move to Belong campaign.

• How listeners can follow, support, and be part of this epic humanitarian adventure.

This is more than a run—it’s a story of resilience, belonging, and courage.

👉 Follow the journey, support the cause, and join the movement at www.move2belong.com

Special guest Sophie Geraghty, a passionate runner and coach, joins this episode of The One Performance Podcast. The very first guest on the podcast, hosts Mario and Tim discuss Sophie's journey in running, the challenges of the Elephant Trail Ultra Race, and the importance of mindset and coaching in achieving personal goals. The conversation delves into race strategies, mental preparation, and the value of having a support system in both running and life. The episode concludes with reflections on the privilege of being able to run and the community that supports endurance athletes.

Key Takeaways

- Sophie emphasizes the importance of accountability in running.

- Coaching is essential for personal growth in all aspects of life.

- Mental strategies are crucial for endurance events.

- Banking sleep before a race can be more effective than training for sleep deprivation.

- Experiencing tough runs teaches valuable problem-solving skills.

- Having a coach provides perspective and support during challenging times.

- Mindset plays a significant role in overcoming race challenges.

- The Elephant Trail Race is a unique and beautiful event.

- Community support is vital for endurance athletes.

- Running is a privilege that should be appreciated.

Special Mentions

- Elephant Trail Race (Port Macquarie) — family-run, looped ultra with multiple distances. Massive thanks to Matt & Kerry Williams, Liliana, and all Elephant volunteers for putting on a community-first ultra.

- Guest Sophie Geraghty — Photographer, mum of two, trail ultra runner. Follow her on Instagram @the.sophie.geraghty

Get In Touch

Mario Buchsmario@healtheticacoaching.com⁠⁠@healthetica_coaching on LinkedIn, Instagram, YouTube, and more

Tim Buxtontim@timothybuxton.com⁠⁠@timothykbuxton on Instagram, LinkedIn, YouTube, Threads, and more

Discover More & Share

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Visit ⁠⁠⁠⁠TOPP.Coach⁠⁠⁠⁠ for more!

Just five days after Tim completes his first-ever marathon, Mario explores the highs and lows of this major milestone in his endurance journey and an essential test before the upcoming Iraq100 challenge.

Tim shares a full debrief of the Gold Coast Marathon: from setting his sub-4-hour goal (and smashing it with a 3:47 finish!) to navigating the physical and mental walls that inevitably arise during the final stretch. He recalls the psychological challenge of running away from the finish line during a course turnaround, the surprising impact of hydration gaps, and the importance of training discipline that got him to the start line ready.

Mario, fresh off another gnarly ultramarathon, explains the importance of mental recovery, the phenomenon of post-race slumps, and how experienced runners prepare for multi-day events. They explore the shift from racing to adventure running and how the Iraq100 will be less about pace and more about perseverance, presence, and purpose.

Together, they reflect on strategy, simulation, recovery, and what it means to run with a deeper “why.” The Iraq100 is more than a physical challenge—it’s a return to a place where stories of suffering and survival converge, and where the runners will honour the resilience of those who fled ISIS with nothing but hope.

This episode will inspire, inform, and ignite anyone chasing a goal bigger than themselves.

Chapters:

00:00 – Welcome Back & Marathon Recap Begins

Tim and Mario reconnect, and Tim sets the scene for his post-marathon reflections.

01:15 – Smashing the Goal: Sub-4 Marathon Achieved

Tim shares his goals and the emotional and physical test of running beyond 32km for the first time.

03:45 – The Mental Wall & Mid-Race Self-Talk

Tim recounts the moment he realized he was still running away from the finish line and how mindset helped him push through.

05:08 – Recovery is Mental Too

Mario discusses the post-race slump many runners experience and why giving the brain time to rest is key.

06:55 – The Power of a Next Goal

Why having the Iraq100 on the horizon gave Tim purpose beyond the marathon.

07:32 – The Harsh Realities of Iraq Running Conditions

Tim contrasts the Gold Coast conditions with what’s coming: extreme heat, no crowds, switchbacks, and altitude.

09:15 – Step by Step Strategy

Mario reminds us to respect each distance and each goal on its own terms.

10:16 – Why 42.195km? A Royal Fun Fact

A short tangent on the unusual marathon distance—and the British monarchy’s role in it.

12:05 – Comparing Marathon vs. Ultra Strategy

What makes a marathon a unique psychological and physical test—and why ultras require different pacing.

13:05 – “Don’t Stop Running”: Tim’s Personal Challenge

Tim explains his personal rule to never walk and how it shaped his marathon effort.

14:31 – Team Pace, Not Ego Pace

Mario emphasizes that in Iraq, the team will move at the pace of the person struggling the most. It’s not a race.

15:22 – Simulating Iraq100 Strategy in Training

Mario explains his own training mindset, breaking up big efforts into sections—like dancing on the final day.

16:52 – The Purpose of Simulation

Tim reflects on how simulating suffering in training builds mental frameworks to fall back on in the real challenge.

18:33 – Mario’s Upcoming Everest-Like Ultra

Mario shares his next ultra: a near-Everest climb over 100km. It’s gnarly, muddy, and full of surprises.

20:26 – Building the Iraq100 Team

Tim announces Callum Sloan is joining the core running team alongside Troy, Mario, and himself.

21:20 – Why We Run: From Survival to Solidarity

A powerful reflection on running with purpose—honouring refugees forced to flee, now choosing to run in solidarity.

22:15 – Recovery Ends. New Training Begins.

With marathon recovery complete, Tim prepares for the next

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