Trail Talk by Rock Creek Runner: Recent Episodes
Doug Hay | Trail and Ultra Running Advice | Training Tips and Strategies
Bite sized trail and ultra running advice, training tips, and trail stories for runners of all abilities. Come away from every episode with practical advice you can start using immediately.
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.
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.
"Why do you run ultramarathons?" During last year's Hellbender 100, my answer to that common question completely changed.
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.
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.
We're runners, we love to run. So what happens when we suddenly don't find that joy in logging miles anymore?
In today's episode, I share my story of getting lost, and how I've embraced the season of being lost.
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.
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.)
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!
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.
Where have I been and what happened to Trail Talk?
Here's your answer.
Plus, a new mini-series starting next week! Woo!
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.
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.
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.
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.
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.
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?
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.
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.
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.
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.
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.
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.
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.
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.
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
Last week we heard Paul Gwynn Garrity's transition from never running to training for the Table Rock 50K, 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.
Less than two years ago -- at a family Christmas gathering -- I was approached by my cousin's husband Paul.
"I want to train for a half marathon," he said.
Music to my ears. I responded with the usual questions ... What does your running look like now? Have you trained for races in the past?
He wasn't. He hadn't.
But I could tell he was serious about chasing this goal.
Since that conversation Paul hit the half marathon goal, ran a sub-four hour marathon, and is now just days away from attempting his first ultramarathon -- the Table Rock 50K.
In less than two years Paul has gone from barely being able to run a mile to training for his first ultramarathon.
Today's episode of Trail Talk is different. Instead of my standard quick tip, I've asked Paul to share his transformation to becoming a runner.
And the lessons, struggles, and achievements that came along the way.
Here's what we talk about in today's episode:
- Why health and longevity is an important motivator
- Becoming a runner ... when you never liked running
- Paul's accountability struggle
- Training for your first ultramarathon (and learning to love trails)
- Perfecting your mid-run fueling strategy
Continuing along with the season of speedier ultramarathons, this week we talk about finishing strong and fast during your next big race.
Finishing strong means running smart for the first half, and training well for a tough second half.
Both of which I discuss in today's episode:
Aid stations are your lifeline during an ultramarathon. They're where you restock, refuel, and rejuvenate your mind, body, and spirit.
But if you're not careful, they can also be a major time suck.
In today's episode I discuss how to be move through aid stations efficiently to become a speedier runner during your next ultramarathon.
Have you ever found yourself just a few weeks out from a race without having done the full training?
I know I have.
So what do you do? You could sit it out ... or you could cram. Just like like you did before tests in college.
In today's episode I talk about when it's acceptable to cram for a race, and how to go about it without injuring yourself.
And we're back with the first episode to Season 4! This season is all about speed, speed, and more speed.
Being a speedy runner is about more than just learning how to run quickly, and in today's episode, you'll find out just what I mean ...
"What do you eat during a race?"
That's a question I get all the time, but the answer is never straight forward.
In an attempt to give a basic understanding of my approach to mid-race nutrition, I share my strategy for fueling a marathon, 50K, 50-Mile, 100K, and 100-Mile ultramarathon.
Ask a runner what they fear most and chances are it will be injury. Injuries can derail training and bust up a race goal before you even toe the line.
Who wants that? But for some reason the majority of runners aren't doing what they can to protect themselves against injury.
Today's episode is all about injuries, or more specifically, using strength training as a tool to help prevent injuries. I reach out to coach Jeff Gaudette of Runners Connect for his thoughts on incorporating a strength routine into your training.
SUMMER SOLSTICE SPECIAL: Now through Monday, June 20th the Next Level Runner program is available for 47% off the normal price. Learn more at rockcreekrunner.com/solstice
Sometimes the best way to learn about racing is to run a race, and after the recent Thunder Rock 100 miler, I have plenty of advice to share.
In this episodes I share what went right, what went wrong, and wrap up season 3 with stories from the trail.
Quick Note: There are audio issues in this episode. Sorry about that! I promise to have it fixed for the next one.
10 days! That's how long I have before my next 100 mile attempt. With race day fueling and nutrition on the brain, I decided to reach back to an older interview with elite ultrarunner Stephanie Marie Howe, which I recorded for the Trail Runner's System. In this interview we discuss everything race fueling, from what to eat and how often, to managing an upset stomach.
Today I tap into a lesson learned from studying abroad, of allthings, and get down and dirty on how to survive the dreaded RacingDip.
You know, that low point each race when you swear off everracing again...
Last weekend I ran the Mendocino Coast 50k in California, and had the rare opportunity to get a behind the scenes look at what goes in to putting on such a long race. In today's episode I sit down with the hilarious race director Sid Garza-Hillman, and pick his brain about what it's like to put on a race, what he's learned throughout the process, and how it has changed him as a runner.
In my opinion, the race starts well before runners take off from the line. The preparations you make during the days leading up to the race have a direct effect on your race day performance. In today's episode, I give you 5 tips to nail your next race week.
Welcome to Season 3 of Trail Talk! This season is all about racing: Racing strategies, nutrition, pacing, and so much more.
In today's episode, we kick things off by talking about luck. More specifically, how to create your own luck, so you aren't leaving it up to chance.
On this final episode of season two, we're wrapping up the topic of training with a doozy...
I reveal what I believe to be the truth about training (and it's kind of depressing, I must admit), how to make running a priority, and what to do when facing an injury setback.
Trust me, this is one not to skip.
And no, this is not just another "mix up your routine" list.
There's nothing worse than the mid training slump ... you know, when the excitement fades and you still have weeks until race day. In today's episode, I share my tips for how to avoid the slump all together.
What happens when you ask the internet for training and racing advice? Well, have a listen and you'll find out.
In today's episode I crowdsourced advice from all my online running networks, and have a good time sharing some of those responses. The tips cover all the bases, from training and racing, to fueling and even poop.
We've all heard the advice to treat long runs as a practice for race day. But what does that really mean?
In today's episode I explore exactly what you should "practice" for race day, and how to go about doing just that throughout your training.
Let's face it, there are certain aspects of our training that we focus on more than others. It's only natural to put more importance on certain tactics.
But I've noticed a disturbing trend that runners are ignoring a few key parts of there training. Maybe because they don't like them, or maybe just because they don't understand how important they really are.
In today's episode, I touch on the 6 important parts of training I see ignored the most, and why you should give them the attention they deserve.
Yup, that's right. This episode is all about road running, and why trail runners shouldn't be afraid of a few road miles.
I talk the benefits of road running for trails runners, and 4 road workouts you should incorporate into your training for better results. Even when the focus is on an ultramarathon.
Yes! Trail Talk is back with season 2, and this season is all about training. More specifically, How to Take Your Training to the Next Level.
In this first episode, we talk about how I screwed up the last season of Trail Talk, what I learned, and how those lessons will help you train smarter.
Because if I'm being honest, I was destined for failure last time, and I'm not going to let you make those same mistakes with your training.
In just a few hours I'll load up the car and head down to North Georgia for the Sky to Summit 50k. Traveling to a race introduces a number of extra logistical challenges, and camping the night before like I am only makes it worse.
In today's episode, I share how to prepare for your travel, and what you can do to make sure you toe the line stress free and ready to run.
You don't need no stink'n base building, right? Wrong.
In today's episode, I discuss the importance of a base building cycle before your next training plan starts, and the 6 principles I follow to make sure it's worth my time.
Whether you're training for a half marathon, marathon, or ultramarathon, focusing on building your base mileage and endurance before race specific training is key to a successful and injury free race.
Last week I got a tweet from a listener with what I thought was a simple question:
"What was your biggest ultramarathon mistake, and what did you learn from it?"
Thinking it would make for a good topic for Trail Talk, I sat down to decide what my biggest mistake had been. As it turns out, I've had many ultra-sized ultramarathon mistakes, and it was impossible to just pick one.
So in today's episode, I'm sharing not just 1, but 6 of my biggest race day mistakes, what I learned from them, and most importantly, how you can avoid making those mistakes yourself.
Just a few days out from my next 50k, this episode is all about final preparations. What my taper looks like, how I get the mind primed and ready to race, and how I approach pre and mid race nutrition.
I give the full rundown of everything going down mentally and physically the final two weeks before the Steep Canyon 50k.
Oh man, I just talked to a legend, Karl "Speedgoat" Meltzer, and now I'm sharing it with you.
In today's episode, we're breaking Trail Talk tradition with an interview from the Speedgoat himself. In this interview, we talk mountain running, newbie ultrarunning mistakes, shoes, gear, and how the sport has changed since he ran his first ultra more than 20 years ago.
This one's a do not miss!
In between training plans and don't know what to do?
While it might be the easiest route, the last thing you want to do is get in the habit of running laps around your house. Unfortunately, that's where most people start.
In today's episode, I break down what a typical training week should look like, and provide you with the tools to build out runs during those weeks where you aren't on a specific schedule. I discuss mileage percentages, how to structure each day, and give a real life example for you to use as a guide.
Let's be honest, we're all a little scared of the dark. Especially when we're deep into the spooky forest!
But trail running at night can be a lot of fun, a good way to mix up your routine, and a required skill to master if you're training for a long ultramarathon. Many of which run through the night.
In today's episode I talk about the benefits of nighttime trail running, and 6 tips for doing it effectively, safely, and without wetting your pants after ever rustle in the leaves.
Let's face it, we're all busy. And when you're busy, running is one of the first things to go. In today's episode, I share the 4 steps I've taken to build a consistent running routine that lasts, even with my busy schedule. Plus learn more about an exciting new project at Rock Creek Runner.
Gear.
Over the past few years, available gear for trail runners has exploded. The good news?
This means we're a community worth investing in, and the result is new and improved gear. The bad news?
More gear = more questions. Do I really need a handheld and a pack? A pack with a bladder and a pack with bottles? What shoes work best for my trails? Are trail running shorts really better than road running shorts?
Should I carry this stuff on every run?
It's complicated. And if you're not careful, it leads to spending a ton of money while seeing few results.
In today's episode I try to answer those questions and save you a little money. I break down all the essential gear items for trail runners, and my personal preferences for short, medium, and long runs or races.
Here's what to expect from this episode:
- What gear is required to start trail running -- the answer may surprise you
- Trail running shoes...Are they any different than road shoes?
- Packs vs handheld bottles and when to use them
- Clothing for trail runners
- Why I carry certain gear during short, medium, and long runs
I spend a lot of time trying to convince road runners to give the trail a try. Today I'm flipping that around.
Just like road runners see benefits to running trails, trail runners can see major improvements by spending some days on the road.
In today's episode, I discuss the benefits to road running, and specific workouts trail runners should pound out on the pavement.
Remember those tiny 1% improvements from episode 4? Well now I want you to go big! And I want us to do it together.
Let's set a massive goal and use those small steps to make it a reality. Will you join me in doing something great?
The race is over, and the sore muscles have faded. Now what?
For many, that "Now what?" question sets you off into a downward spiral I like to call the post-race blues. And it's a tough place to recover from.
So today we're talking post-race blues, why they're happen and how to prevent them, and how you should start training after the big race is finished.
In today's episode I address one of the most common concerns for new trail runners: safety. While running through the woods does introduce different safety issues than running on the road, it doesn't have to be more dangerous.
Take these precautions to avoid making safety mistakes, and you can start running trails worry free.
Run hard. Race hard. Party hard? You hear those first 2 (and maybe the 3rd) thrown out by runners all the time. But what about recovery?
Like it or not, how well you recover directly affects how hard you can run and race. Not so much party.
In today's episode, I talk about recovery throughout your training. What to do the minutes, hours, and days after a long run or tough workout that will aid recovery and help build muscle.
It's about to get personal... Have you ever experienced that moment when everything clicks with your training? Maybe it was after a big run or even in the middle of a race? If you have, you know exactly what I'm talking about.
I call it the "Aha Moment," and that single moment can completely change everything you understand about running.
In today's episode, I share my two major aha moments, and discuss the power they posses over who I am and how I train.
Whoa! It's hard to believe it, but not only did I hit my 100 mile goal, I actually won an ultramarathon! In today's episode, I discuss 3 lessons I learned from that race that are applicable not just to ultramarathons, but races of any distance. Lessons you need to consider before toeing the line of your next trail race.
3 simple things you can do to improve your training, and everything you need to know to start implementing them today.
The three types of accountability, and why you need them to stay on track with your training.
I hate to say it, but your race is going to hurt. Here's what to do when you hit those mental and physical low points, plus advice from Mike Wardian.
How getting out of your comfort zone might be the best thing you've ever done, and how long it really takes to train for a trail race or ultramarathon.
A short introduction to the newest trail and ultra running related podcast, Trail Talk.