Expectations don't make you better - they quietly kill your joy, your pride, and every ounce of self-compassion you've got.
In this episode I sit down with runner Hannah Ward to unpack what really happens when we crack under pressure. Hannah had just run her first marathon at the Gold Coast — pushing through nerves, an injury, and the high standards she holds for herself — and what she learned about the difference between intention and expectation is something every runner, lifter, or high-achiever needs to hear. We get into the mental side of marathon training nobody posts about: the shoulds that spiral in your head at kilometre six, why going slow makes you fast, and how the confidence you're chasing actually comes from one thing — keeping the promises you make to yourself.
If you're someone who sets a goal, ties your whole worth to hitting it, and then falls apart when the day doesn't go to plan, this episode is for you!
In this episode we cover:
Why expectations kill your joy — and how swapping them for intention changes everything
What "cracking under pressure" actually looks like mid-race, and how Hannah regulated herself back
The real reason confidence comes from keeping small promises to yourself (make your bed, lay your clothes out, do the thing)
Why being the hardest worker beat being the most talented — Hannah's netball backstory
How to break a huge goal down so the big picture stops overwhelming you
The truth about optimisation culture, easy runs, and why rest is productive
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