Ultra Bound Coaching

Ultra Bound Coaching Coaching women to run 50k+ distances with confidence through building strength, mindset in a nutrition plan.

08/31/2026

Does your brain have no chill on race week and just runs through all the scenarios on how race day could go wrong?

Comment MINDSET and I'll send you my free race anxiety worksheet. It provides the framework for moving through pre-race anxiety before race day.

08/25/2026

You are not new to hard work. You have been doing hard things for decades: careers, families, relationships. You know how to show up, push through and figure things out on your own.

That last part may actually be the problem. Because when you bring that same instinct to ultra training you end up doing what most women do.

You download a plan, you Google the nutrition, you watch YouTube videos about strength training for runners, and you piece it all together from 12 different sources at 11:00 p.m. and hope it adds up to something that works on race day.

And then you show up on your long run and wonder why mile 14 feels like mile 28. You finish the run and spend the next two days completely wrecked wondering if that is just what ultra training feels like.

Here is what nobody tells you about training for an ultra:

It is not a puzzle you solve by collecting enough pieces from enough sources. Your running plan needs to be built around your strength sessions and not competing with them. Your strength sessions need to be protecting your joints & ligaments and not just be generic gym work that you squeezed in. Your nutrition needs to cover every type of training day, not just the Saturday long runs. And your mental performance tools need to be practiced in training so that you know what to do when that extremely loud and convincing voice is telling you to stop at mile 70.

When all four pieces are built together by one coach who has the full picture, everything changes.

Your runs are easy because they are planned out based off the strength training you are doing. Your strength sessions build strength in a way that prevents injury. Your long run stops destroying you for 48 hours because the fueling framework covers before, during, in the window after. And when the hard miles arrive you have the mindset built to manage them.

Comment RUNUBC If you want to know what a complete training plan looks like.

08/24/2026

Everyone wants to know if they are physically ready. Nobody talks about whether they are mentally ready. And in my experience coaching runners through distances from 50k to 100 + miles, the mental readiness is the piece that determines the outcome on race day.

You said yes to most of these. You have the mindset. And if you said no to one or two, fear not! These are trainable skills.

Follow Lisa Williams | Ultra Run Coach & Endurance Nutrition Coach to learn more about the mindset of running along with all other things ultra running.

08/20/2026

Do yourself a favor and stop training to survive your ultra. Start training to cross the finish line upright and strong.

Not sure where to start? Follow Lisa Williams | Ultra Run Coach & Endurance Nutrition Coach for fueling, running inspiration, and guidance or comment RUNUBC below to learn more about my coaching.

08/19/2026

When you're transitioning from road running to trail ultras, figuring out how to feed your body for hours on end is easily the most intimidating part. It's not just about energy or survival. It's about finishing the race feeling good and strong.

Guessing your way through a 50k or a 50 miler is a quick ticket to nausea, cramping, and those dreaded emergency bathroom breaks in the woods.

The goal of race day nutrition is to make it the most boring part of your race. You want it to be so planned and practiced that it's not another decision you're having to make when you're starting to feel fatigued.

I put together a free race nutrition blueprint. It walks you through how to calculate exactly what your body needs per hour so you can cross that finish line feeling strong and not depleted.

Fueling is a skill and you can master it!

Drop the comment RACEFUEL to get a copy!

There are plenty of jokes about being "unhinged" or having questionable mental health if you run or want to run an ultra...
08/16/2026

There are plenty of jokes about being "unhinged" or having questionable mental health if you run or want to run an ultra.

I feel like there is less discussion about the actual mental performance tools needed and how to implement them to finish an ultra.

Let me tell you about day 4 of running 227 miles on the Katy Trail across MO. My typical nutrition plan of strawberry lemonade and lemon lime electrolytes plus citrus gels and other salty food had completely backfired. Let's be honest, the sour patch kids didn't help either. Most of the inside of my mouth was RAW and eating/drinking any of that stuff was extremely painful.

I still had approximately 80 miles to go and my legs felt decent. I could spiral at the unexpected setback or regroup and create a plan B with my crew.

My go-to is to focus on what feels good and what is working and stay solution focused. Salty hydration a no-go? Then chocolate recovery drink it is. Swapped citrus gels for plain, chocolate and mocha. Chewing was painful, so I stuck with mostly soft food like mashed potatoes and Taco Bell bean burritos.

The gap between the runner who finishes and the one who drops with a body that had more to give is almost always here in the mental preparation.

If you're a runner who wants to learn more about mental performance and fueling your ultra for a strong finisher follow Lisa Williams | Ultra Run Coach & Endurance Nutrition Coach to learn more.

08/13/2026

That's right, I'm no longer surprised when a woman tells me she has a wild idea about running an ultra and then she goes and finishes one.

Here's what I've noticed about the women who preface their goals with "this is probably crazy but.."

They show up every speedwork session, lifting session, and every long run week after week.

Also, let's not forget there's research that backs up that women are built for endurance.

So if you've been walking around with a race in your head that you've been calling a wild idea, follow along and comment the idea below! I want to hear it!

08/12/2026

Here Dave (my husband) was in the final 30 miles of Cocodona 250 and he talks about one of the mental strategies we discussed and practiced to work through this new distance.

If you're a runner who is unsure how to prepare for the mental side of ultra running follow Lisa Williams | Ultra Run Coach & Endurance Nutrition Coach to learn the mental strategies to push yourself farther than you thought possible.

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