Trail Talk by Rock Creek Runner
Trail and Ultra Running Made Easy
info_outline Want Ultra Success? Focus on Your Weaknesses 01/16/2020
Want Ultra Success? Focus on Your Weaknesses If you want to improve upon a previous ultramarathon, you have to look critically at yourself and your training. In today's episode, that's exactly what I did, putting together a plan for a stronger, faster 2020.
info_outline Everything I Know About Ultrarunning I Learned from my 98-Year-Old Grandmother 01/09/2020
Everything I Know About Ultrarunning I Learned from my 98-Year-Old Grandmother Last year I lost my grandmother, one of the people I admired most. Over the years she taught me a lot about how to live life - much of which is key to being successful in the sport of ultrarunning. Here are the five key lessons she taught me about life, running, and happiness.
info_outline A Different Approach to the "Why" Question (and Lessons Learned from the 2019 Hellbender 100) 01/03/2020
A Different Approach to the "Why" Question (and Lessons Learned from the 2019 Hellbender 100) "Why do you run ultramarathons?" During last year's Hellbender 100, my answer to that common question completely changed.
info_outline The Seasons of Life (and a New Season of Trail Talk) 01/02/2020
The Seasons of Life (and a New Season of Trail Talk) Trail Talk is back... with an update episode mostly about me - where I've been, why I quit the podcast, and the season of life I've been going through for the past year. But... it's also about you, and what you can expect in this coming season of Trail Talk.
info_outline Training and Relationships: A Candid Conversation with my Wife 02/14/2019
Training and Relationships: A Candid Conversation with my Wife Training for a big race is hard, not just on you, but on your family and friends. Today I sit down with my wife Katie to talk about how better to work with your partner leading up to and on race day.
info_outline The 3 Stages of an Ultramarathon (And Why an Ultra Might Not Be For You) -- How to Run an Ultra, Part 4 03/21/2018
The 3 Stages of an Ultramarathon (And Why an Ultra Might Not Be For You) -- How to Run an Ultra, Part 4 From my experience, there are three stages to every ultramarathon, one of which is why so many runners don't finish. Here's what to expect.
info_outline Training the Mind: The Mental Side of Training for and Running an Ultramarathon 01/05/2018
Training the Mind: The Mental Side of Training for and Running an Ultramarathon They say that running an ultramarathon is 90% mental, so what does it actually take? To me, the mental game starts before you even sign up for the race. Here are my tips for staying mentally focused and strong throughout training and race day, so you can toe the starting line with confidence. (This is part 3 of a multi-part How to Run Your First Ultramarathon series.)
info_outline Ultrmarathon Training: What it Really Looks Like (How to Run an Ultra, Part 2) 11/28/2017
Ultrmarathon Training: What it Really Looks Like (How to Run an Ultra, Part 2) Want to run an ultramarathon? Here's what to expect when you start training, and the main differences between training for a marathon and training for an ultra. This is part two of the How to Run and Ultramarathon series. Check out part one in the last episode!
info_outline How to Run an Ultramarathon Part 1: Choosing Your Race 11/09/2017
How to Run an Ultramarathon Part 1: Choosing Your Race Want to run an ultramarathon? It starts with selecting the right race for your goals, inspirations, and abilities. In part one of this four part How to Run and Ultramarathon series, we'll explore the types of races out there, and how to make sure you choose the right one for you.
info_outline How to Run a "Training" Race 08/18/2017
How to Run a "Training" Race Most plans for endurance events include training or practice races of a shorter distance ahead of your main goal race. In my opinion, these are the most important runs on your schedule. But how do you attack a race... that isn't a goal race? That's what we cover in today's episode of Trail Talk.
info_outline No Time to Run (Plus, Who You Are) 07/18/2017
No Time to Run (Plus, Who You Are) I have no time to run. Or at least that's the excuse I tried to pull on my wife the other day. In today's episode I share her response, and what it means for us as runners. Plus, results from the RCR Pack survey.
info_outline Confession: I Ran Just 24.5 Miles in the Past 4 Weeks 06/22/2017
Confession: I Ran Just 24.5 Miles in the Past 4 Weeks Real talk with Doug Hay. What to do when running is no longer fun.
info_outline Evaluating My Training: What I Learned from the Past 5 Months of Running 05/25/2017
Evaluating My Training: What I Learned from the Past 5 Months of Running Back in January I wrote a post called "How I'm Training for a 100K Ultramarathon with a Newborn," where I outlined five strategies that would keep me on track while significantly reducing time spent on the trail. So, did it work? In today's episode I evaluate the past five months of training, and share what worked, what didn't, and how I'll move forward.
info_outline Bill Sycalik on Running a Marathon in all 59 US National Parks 05/11/2017
Bill Sycalik on Running a Marathon in all 59 US National Parks Can you imagine visiting all 59 US national parks in the span of just over a year? Now how about running a full marathon in each one of them? When I first heard about Bill Sycalik's Running the Parks project, where he will run 59 marathons in 59 national parks, I knew he was the kind of guy I'd want to talk to. Bill set off last June to run in each national park in the United States. Eleven months later and he's already checked off 41 marathons. In today's episode of Trail Talk, Bill shares the motivation behind his project, how to logistically plan such a massive trip, and what all that running has taught him about gear, locating trails, safety, and rapid recovery.
info_outline 4 Things I Wish I Knew Before My First Trail Run 04/13/2017
4 Things I Wish I Knew Before My First Trail Run Looking back, there are a number of things I wish I had known going into my first trail run. Lessons or advice that would have saved me a lot of time, energy, and frustration. Here are the top four.
info_outline What I Carried on a 32 Mile Adventure, Evaluation, and the Spring Summits Challenge 03/31/2017
What I Carried on a 32 Mile Adventure, Evaluation, and the Spring Summits Challenge Today's episode is split into three parts, (1) a look at my recent 32-mile Art Loeb run, (2) the value of self-evaluation, and (3) a new 7-day spring challenge. Will you join me?
info_outline My Secret Tool: The Running Mantra 03/16/2017
My Secret Tool: The Running Mantra Words are powerful. They can rally crowds, inspire greatness, and get you out of a terrible funk halfway through a run. Several years ago, while out on a 30-mile training run, I found myself repeating the phrase, "You can do anything for 10 minutes." I had roughly 10 minutes to go before arriving at my car where food and water were waiting, and as terrible as I felt in that moment, I knew I could push through for another ten minutes. That mantra has gone on to get me through many rough patches over the years. Moments when negative thoughts and doubt were so overwhelming that all I could do was focus on the next ten minutes. Then the ten minutes after that, and the ten minutes after that. Running mantras have been such an important part of my training and racing that a few years ago I collected a set of short stories from other runners featuring their mantras. It's called The Power of a Running Mantra and can be downloaded in the show notes. And in today's episode, I share my story from that eBook, along with a few tips for creating a mantra of your own. Because you never know when a short phrase could be the difference of you crossing the finish line and not.
info_outline Racing on Little Training: How to Salvage Your Race 03/02/2017
Racing on Little Training: How to Salvage Your Race Last weekend I ran my first race of the year, and my first race as a father, which meant my training has been ... let's just say less than ideal. How did it go? Not that bad actually, and in today's episode I discuss why I think I was able to pull it off.
info_outline When Running Failures Turn Into Lessons 02/10/2017
When Running Failures Turn Into Lessons Sometimes a race just doesn't go as planned. That's the hard reality of training for and racing an ultramarathon. And it's what you do with those failures and setbacks that make or break you as a runner. In today's episode I share a clip from a recent interview with Rock Creek Runner Community Member Karen Clarke on her setback at the 2016 Leadville 100, and what she turned that disappointment into strength.
info_outline Why Your Next Big Run Should be a Self-Supported Adventure (Not a Race) 01/25/2017
Why Your Next Big Run Should be a Self-Supported Adventure (Not a Race) Tired of the increasing entry fees? Didn't get into your dream race's lottery? No worries, run a self-supported adventure instead. Today I talk about why I'm moving some races off my calendar this year and instead focusing on epic adventures. And of course, I share my tips for how to plan your own.
info_outline The No Plan Approach to Ultramarathon Training with Sid Garza-Hillman (But does it work?) 12/13/2016
The No Plan Approach to Ultramarathon Training with Sid Garza-Hillman (But does it work?) Today's episode pretty much goes against everything I've ever said on Trail Talk. It's an interview with Sid Garza-Hillman, race director of the Mendocino Coast 50K and recent North Face Endurance Challenge San Francisco 50K finisher. We talk about his approach to training for and racing in San Francisco, and how it freed up time, energy, and head space to do other things.
info_outline Trail Q&A: Running Shoes and Everyday Nutrition 11/28/2016
Trail Q&A: Running Shoes and Everyday Nutrition At the end of each episode of Trail Talk, I invite listeners to submit questions or topics. Usually I respond quickly on Twitter or email to any questions, but sometimes they're topics I believe most runners could benefit from discussing. Today I pick two recent questions that fit that mold, and answer them on the latest episode. They're questions on running shoe replacement and rotation, and everyday nutrition for runners. Both common concerns for runners of all abilities.
info_outline Coach Greg McMillan and Rebecca Shultz on Running Form and the Lumo Run 11/17/2016
Coach Greg McMillan and Rebecca Shultz on Running Form and the Lumo Run Running form ... incredibly important for efficiency, injury prevention, and endurance, but difficult to measure and evaluate on your own. In today's episode I chat with Coach Greg McMillan and Rebecca Shultz, the Product Researcher and Designer, and Biomechanist at Lumo BodyTech, about their running form philosophies, the Lumo Run, and how you can become a more efficient runner. Interested in the Lumo Run? Use code ROCKCREEK10 for 10% off.
info_outline How to Train for and Race a Multi-Day Stage Race with Heather Hart 11/03/2016
How to Train for and Race a Multi-Day Stage Race with Heather Hart A few months ago I got a tweet from a listener asking, "About to start training for my first stage race. What tips do you have for training and racing for multiple days?" Not confident enough to answer it without running a multi-day stage race myself, I've asked Heather Gannoe of Relentless Forward Commotion to join me. In today's episode, Heather shares her Transrockies Run story, and breaks down how to train for, race, and recover during a multi-day stage race.
info_outline How to Have Your Best Winter of Training Yet 10/20/2016
How to Have Your Best Winter of Training Yet Winter is coming. The dreaded dark, cold, damp days of winter. After a summer of long miles and race goals, your body and mind start to crave a break from running. Add travel, holidays, and cold to the mix, and most of us fall out of our running routines and out of shape. But, of course, it doesn’t have to be that way. Today I share my strategy for getting through difficult months when training feels like a chore, and coming out the other side primed and ready to jump back in. Here's what we talk about in today's episode: My training slump. What gives? The type of training to maintain throughout winter Why you should try something different The one training strategy I always recommend Running in the cold
info_outline The Highs and Lows of a First 50K: Paul's Recap 10/06/2016
The Highs and Lows of a First 50K: Paul's Recap Last week we heard Paul Gwynn Garrity's transition from never running to training for the , his first ultramarathon. This week I've asked Paul back on to recap his race. To share what went right, what went wrong, and what he'd do differently next time. Like any first ultramarathon, his race had it's moments, and we'll hear the lessons he learned throughout the process.