Becoming Ultra

Meg Eckert once trained for a 5K and was too afraid to show up at the starting line. Now she's one of the best multi-day runners in the world.

Meg joins Scott to talk about starting to run at 29, discovering trails, quitting smoking, learning through her first ultras, and developing a relationship with running built around curiosity, consistency and genuinely enjoying the process.

They also dig into Meg's incredible performance at the 2026 GOMU 6-Day World Championship in Hungary, where she covered 636.482 miles (1,024.319 km) in six days. She won the race outright, broke her own women's six-day world record, set the overall American six-day record and became the first woman to surpass 1,000 km in six days.

Meg explains how she and her crew approached 144 hours of racing - managing sleep, pacing, food, transitions and all the little decisions that make multi-day racing such a fascinating puzzle.

But this conversation is about much more than records. Meg talks about realizing how many experiences she was missing because of fear and making a conscious decision to start saying yes, try new things and worry less about how well she did them.

Chapters

00:00 – Meet Meg Eckert

05:55 – Starting to run at 29

09:00 – Running, smoking and changing habits

19:20 – Meg's first ultra

26:15 – "I get to do this"

28:30 – Inside a six-day race

34:25 – What happens when the race ends

38:30 – From fear to confidence

43:45 – Coaching and helping others discover what's possible

49:05 – Keep it simple and just start

Connect with Meg

• Instagram: @_MegEckert
• Facebook: Meg Eckert
• Sharman Ultra Coaching: Meg Eckert – Sharman Ultra Coaching

Dr. Nick Tiller is an exercise physiologist, researcher, author, and longtime endurance athlete with a strong interest in one question: how do we separate what actually works from what just sounds convincing?

Scott and Nick dig into supplements, recovery tools, wellness influencers, social media, and the challenge of making good decisions in a health and fitness world full of conflicting information. They also talk about ultrarunning, including why Nick believes the training can be beneficial while repeatedly racing for 12, 24, or 48 hours places a very different kind of stress on the body.

They get into recovery too: massage guns, compression boots, cold plunges, and similar tools may help you feel better, but true recovery still comes down to sleep, food, rest, and time.

The bigger theme is critical thinking. Learning how to make better decisions instead of chasing every new supplement, hack, or wellness claim that comes along.

Chapters

• 00:00 – Meet Dr. Nick Tiller
• 04:00 – Science, skepticism and health misinformation
• 15:30 – Influencers, sponsorships and conflicts of interest
• 21:00 – Nick's path into ultrarunning
• 25:55 – Is ultrarunning actually good for you?
• 29:55 – Recovery, training and what runners get wrong
• 39:55 – What everyday runners should learn from elites
• 45:35 – The Health and Wellness Lie
• 53:25 – Marathon des Sables and being present

Connect with Nick

Website: https://www.nbtiller.com Instagram: @nb.tiller X: @NBTiller

Books

The Health and Wellness Lie The Skeptic's Guide to Sports Science

Steve Durbin has spent more than 20 years creating races, welcoming runners, solving problems behind the scenes, and building events that people return to year after year.

He started Land Between the Lakes in 2004, when there was only one other active ultra in Kentucky. What began with 90 runners grew into an event Steve describes as a "family reunion" - a philosophy that has carried through his years as a race director.

Scott and Steve talk about what runners rarely see behind the scenes, why volunteers are an RD's most important resource, and why reading the pre-race instructions really does matter.

They also dig into Steve's long friendship with Laz, his six attempts at the Barkley Marathons, the creation of the Barkley Fall Classic, and what makes that course so brutally difficult.

Then there's Tunnel Hill. Steve intentionally designed it as the opposite of the "hardest race" trend. A fast, accessible course where runners could see what they were capable of over 50 or 100 miles. The result became a destination for first-timers and record chasers alike, with multiple world records set on the course.

Through all the races and records, Steve keeps coming back to the people - the runners, volunteers, friendships, and memories that have made the sport such a big part of his life.

Chapters

• 00:00 – Meet Steve Durbin
• 01:35 – Starting Land Between the Lakes4
• 05:45 – Building races people come back to
• 08:45 – Steve's own running story
• 15:35 – Twenty years of race directing
• 22:35 – What runners don't see behind the scenes
• 26:45 – Barkley Fall Classic and working with Laz
• 41:20 – Steve's own Barkley experiences
• 44:40 – Why Tunnel Hill was built to be fast
• 48:20 – The people and adventures ultrarunning brought into Steve's life

Neal Palles knows the mental side of endurance sport from a few different angles. He's an ultrarunning coach, licensed clinical social worker, Certified Mental Performance Consultant, longtime runner, and former Outward Bound instructor. neal-palles

In this conversation, Scott and Neal dig into what mental performance actually looks like for ultrarunners especially when the race stops going according to plan.

They talk about learning through failure, why outcome goals can sometimes get in the way of execution, staying present when you're deep into an ultra, and how to recognize when your thoughts are starting to push you around.

Neal also gets into imposter phenomenon, comparison on social media, and the idea that you don't necessarily need to eliminate negative thoughts. Instead, you can learn to notice them, create some space from them, and get back to the next thing you can control. neal-palles

And yes, they also settle an important ultra question: Coke or Tailwind at mile 80.

Chapters

• 00:00 – Meet Neal Palles
• 02:00 – From Outward Bound to ultrarunning
• 10:00 – Learning through failure
• 13:00 – What mental performance actually means
• 20:30 – When fitness and race execution don't match
• 25:20 – Be present, open up and do what matters
• 30:45 – Imposter phenomenon in ultrarunning
• 32:45 – What to do when your brain tells you to quit
• 34:40 – Social media and comparison
• 37:00 – Quick hitters and favorite races

Connect with Neal

Instagram: @the.trail.mindset and @nealpalles Website: http://www.thetrailmindset.com/ Coaching: https://trainright.com/coaches/neal-palles/

Upcoming project

Neal will be offering a Four Session Program called Mental Skills for Ultra in the fall or early winter.

Tim Gorichanaz didn't grow up athletic. His path into running started with a family 5K, moved quickly into marathons, and eventually led to ultrarunning and a nearly decade-long pursuit of Western States.

In this conversation, Scott and Tim talk about that journey - from Tim's first 50K in a Wisconsin blizzard to finally earning his spot at Western States, only to spend months injured during the build-up.

Tim shares what it was like to fight cutoffs all day, finish Western States in the Golden Hour, and experience the emotional intensity of finally reaching a goal he'd been chasing for years.

They also dig into something that doesn't get talked about nearly enough, post-race blues. Tim explains why finishing a huge goal can feel like losing an entire world you built your life around and why simply signing up for another race may not be the answer.

Along the way they talk nutrition, minimalist running, longevity in the sport, Tim's recent 130-mile Ring of Fire finish in Wales, and his upcoming ultra-running novel.

Chapters

• 00:00 – Meet Tim Gorichanaz
• 04:40 – From couch potato to ultrarunner
• 09:20 – Nutrition, recovery and minimalist running
• 22:40 – The long road to Western States
• 28:15 – Finishing in the Golden Hour
• 31:55 – Post-race blues and what comes next
• 39:10 – Ring of Fire: 130 miles around Anglesey
• 45:30 – Writing The Pennsylvania Death Race

Connect with Tim

Instagram: @timgorichanaz

Website: https://timgorichanaz.com

Blake Nations used to joke that he'd only run if it was raining and he needed to get to his car. A couple of years later, he's finished his first ultra and is training for the Never Summer 100K.

In this conversation, Scott and Blake explore the crossover between ultrarunning, backcountry hunting, and learning how to stay in the fight when things get uncomfortable.

Blake shares how moving to Colorado and getting humbled in the mountains changed the way he thought about fitness, why running became a tool for becoming a better hunter, and how gradually pushing his distance helped him redefine what "far" meant.

They also talk about Blake's first 50K, the fueling mistake that turned his final miles into a GI survival exercise, preparing for the jump to 100K, balancing big endurance goals with hunting season, and why some of the most valuable lessons happen long before the finish line.

At the heart of the conversation is a simple idea - sometimes the real win is learning not to negotiate with the voice telling you to quit.

Chapters 00:00 Introduction to Blake Nations and His Journey 02:01 Blake's Unconventional Childhood and Military Experience 04:58 Transitioning to Colorado and the Love for Hunting 07:23 The Intersection of Endurance Running and Hunting 10:15 Mental Toughness in Ultra Running and Hunting 13:07 Blake's Ultra Running Journey and Challenges 16:46 Preparing for the Never Summer Ultra 20:28 Balancing Training and Recovery for Hunting and Racing 21:49 Understanding the Journey of Running 27:49 Lessons from Ultra Running and Fueling Strategies 36:09 The Importance of Community in Endurance Sports

Connect with Blake

Instagram: Blake Nations Nations Prime Ranch: Nations Prime Ranch

Hardrock 100 puts just 146 runners into one of the most remote and demanding mountain races in ultrarunning. Supporting them requires approximately 650 volunteers, specialized safety sweepers, hike-in aid stations, four-wheel-drive transportation and nearly a full year of planning.

Bill Schum, Hardrock's volunteer coordinator and an aid-station captain, takes Scott behind the scenes of the legendary 100-mile race through Colorado's San Juan Mountains.

Bill explains how volunteers support runners across a 48-hour event with roughly 33,000 feet of climbing. Some carry supplies into remote aid stations. Others spend two nights in the mountains, clear the course, manage traffic, provide medical support, or follow the final runners across passes above 13,000 feet.

He also shares some unforgettable moments from the course: volunteers searching for a missing pacer, a runner receiving the shoelace directly from a volunteer's shoe, a surprise bear at an aid station, and the wildfire smoke that kept Bill awake for 64 consecutive hours.

Along the way, Bill reveals what the back of the pack experiences at Hardrock, how technology has changed remote aid-station operations, and why every runner should expect the race to be harder and much slower than imagined.

Chapters

• 00:00 Introduction to Bill Schum and the Hard Rock 100
• 01:05 Bill's background and how he got involved in ultramarathons
• 02:13 Overview of the Hard Rock 100 race
• 03:43 Starting race planning and volunteer recruitment
• 05:14 Details of aid station setup and logistics
• 07:59 Managing remote aid stations and safety sweepers
• 14:07 Memorable wildlife encounters during the race
• 19:17 The most rewarding parts of the race experience
• 21:49 Impact of technology on race management
• 24:26 Race week sleep schedule and challenges
• 27:10 Advice for future Hard Rock runners
• 28:46 Closing thoughts and encouragement to spectate or volunteer

Learn more about Hardrock 100

Official Hardrock 100 website: https://hardrock100.com/

Hardrock volunteer information: https://hardrock100.com/hardrock-volunteers.php

Course description and safety information: https://hardrock100.com/hardrock-course.php

Finishing last isn't the same as failing. Ultrarunner and race director Mandy Hansel shares what her DFL finishes have taught her about courage, cutoffs, and creating races where every participant feels welcome.

At the back of the pack, the aid stations may be picked over, the course markers may be coming down, and long stretches of the race may be spent entirely alone. Mandy has experienced all of it, from having a sweeper push her out of an aid station to being cut halfway through a race she had trained hard to finish.

Those experiences helped shape the kind of race director she wanted to become. Mandy, co-founder of Storm Sporting Events, joins Scott to talk about the mental strength required at the back of the pack, the fear of finishing last, and why a DFL finisher can deserve the same celebration as the person who came in first.

They also explore fixed-time events as an approachable way to take on something big, what race directors can do to create a more inclusive experience, and how Storm Sporting Events uses its races to support youth mental health in southeastern Minnesota.

Chapters

• (00:00) Meet Mandy Hansel and the meaning of DFL
• (01:51) From road running to Mandy's first ultra
• (04:24) How Storm Sporting Events began
• (06:52) What finishing DFL taught Mandy
• (08:12) Race cutoffs and choosing the right event
• (10:12) Keeping the finish line up for every runner
• (12:37) What runners experience at the back of the pack
• (14:45) Chasing cutoffs and dealing with imposter syndrome
• (15:59) The fear of finishing last
• (16:29) Why Storm gives an award to its DFL finisher
• (19:35) Storm the Day and the appeal of fixed-time events
• (22:01) Turning race registrations into support for youth mental health
• (24:23) Mandy's encouragement to runners who are afraid to try

Connect with Mandy

Instagram: https://www.instagram.com/girl_out_doing_what_she_loves/

Facebook: https://www.facebook.com/mandyl.hansel/

The Storm Trail Race Series

Instagram: https://www.instagram.com/thestormtrs/

Facebook: https://www.facebook.com/thestormtrailraceseries/

Storm Sporting Events

Website: https://www.stormsportingevents.org/

Instagram: https://www.instagram.com/stormsportingevents/

Facebook: https://www.facebook.com/StormSportingEvents/

How fast should you actually be moving at mile 20, 50 or 80 of an ultra?

Danny Murphy is an ultrarunner, engineer and the founder of UltraPacer, a race-planning tool designed to account for the things that make trail racing complicated including elevation, terrain, altitude, heat, fatigue and even darkness.

Scott and Danny talk about how UltraPacer started as a spreadsheet Danny built while preparing for his first 100K, why evenly pacing an ultramarathon usually isn't realistic, and how runners can use pacing data without becoming completely tied to a spreadsheet on race day.

They also dig into race-day strategy, setting realistic goals, using training runs to test a race plan, and why a good pacing plan may be just as useful for your crew as it is for you.

Chapters

• 00:00 – Meet Danny Murphy and the story behind UltraPacer
• 02:00 – Modeling elevation, terrain, heat, altitude and fatigue
• 05:00 – How the pacing models were built
• 07:45 – Why ultrarunners slow down
• 09:30 – Elite pacing vs. everyday runners
• 10:20 – Using your training to set realistic race goals
• 13:00 – When a pacing plan is too aggressive
• 15:30 – How to actually use a pacing plan on race day
• 17:00 – How UltraPacer helps crews
• 18:15 – When to adjust your race-day goal
• 22:15 – Building and improving UltraPacer
• 25:00 – What's coming next
• 27:00 – How first-time ultrarunners can use UltraPacer
• 30:45 – UltraPacer tools for coaches
• 32:15 – Ultra chores?
• 33:00 – Where to find UltraPacer

Connect with UltraPacer

Website: https://ultrapacer.com/ Instagram: @ultrapacer Facebook: ultrapacer

About UltraPacer

UltraPacer helps runners create race plans based on the actual demands of a course rather than relying on one average pace. Runners can account for variables including grade, terrain, altitude, heat, fatigue and darkness, then use those estimates to better understand what race day may look like.

The majority of UltraPacer's features are available for free, and runners can use existing courses or upload their own GPX file to start building a plan.

Dr. Mandy Riehl is a chiropractor, former Division I runner, trail and ultrarunner, and high school cross-country coach who works extensively with endurance athletes.

In this episode, Scott and Mandy talk about building runners for the long haul from how we develop young athletes to how adult runners can better handle injuries, strength training, and the inevitable aches and pains that come with the sport. They dig into common running injuries, why pain isn't always coming from where you think it is, and why heavy, simple strength training can be one of the best tools for staying healthy.

Chapters

00:00 – Meet Dr. Mandy Riehl 07:20 – From soccer to Division I running 13:40 – The college athlete experience 16:30 – Building an identity outside of sport 21:00 – How much should young runners be running? 24:00 – Developing runners for the long haul 29:00 – Mandy's work with trail and ultra runners 31:45 – Common running injuries 34:20 – Is it really IT band syndrome? 37:45 – Strength training for injury prevention 39:20 – Hip mobility and running mechanics 42:20 – The simple strength routine runners need 44:20 – Building a trusted injury and rehab team 47:10 – What we'll tackle next time

Connect with Mandy

P2 Sports Care: https://p2sportscare.com

Ultrarunner and Down with Running founder Matt Lamos shares how his daughter Lilly inspired a mission to help individuals with special needs pursue meaningful physical goals one step, one challenge and one "I did it" at a time.

In this episode, we talk about

•

Matt's path from soccer and casual fitness to ultrarunning

•

The surprisingly hilly side of trail running in Iowa

•

Lilly's birth and the family's first 40 days in the hospital

•

How Down syndrome can affect muscle tone, development and milestones

•

Lilly's progression from using a walker to running down the aisle at Matt's wedding

•

Why the words "I can't" and "I don't want to" are not interchangeable

•

Rethinking the language we use when talking about a "healthy" child

•

Matt's honest first emotions after learning that Lilly had Down syndrome

•

Why Lilly's siblings treat her like their sister—not someone who needs different expectations

•

The mission behind Down with Running and its focus on instructional encouragement

•

Why meaningful physical goals can range from walking a mile to running an ultramarathon

•

Creating access to shoes, race entries, programs and one-on-one support

•

The Cedar Bend Endurance Run and using local races to fund the mission

•

Matt's long-term vision for Lilly and Down with Running

•

Why lasting change often starts close to home

Chapters

(00:00) Meet Matt Lamos and Down with Running

(02:57) From soccer to ultrarunning

(05:20) Lilly's story and understanding Down syndrome

(10:34) From using a walker to running down the aisle

(12:23) "I did it" and the difference between "can't" and "don't want to"

(14:19) Rethinking health and Matt's first emotions as Lilly's dad

(21:59) Raising Lilly alongside her siblings

(24:51) The mission behind Down with Running

(26:56) Why every physical goal deserves support

(30:58) Early wins, current hurdles and the Cedar Bend Endurance Run

(33:42) Matt's 15-year vision for Lilly and Down with Running

(37:22) Making a difference close to home

Resources mentioned

•

Down with Running

•

Matt and Lilly's story

•

Cedar Bend Endurance Run — September 5, 2026, in Waverly, Iowa

Connect with Matt and Down with Running

•

Down with Running on Instagram

•

Matt Lamos on Instagram

•

Down with Running on Facebook

Many endurance athletes spend plenty of time thinking about what to eat during a race but far less time considering whether they're eating enough to support their training every day.

In this episode, Scott talks with Minnesota-based registered dietitian and endurance athlete Alex Larson about practical fueling strategies for better energy, recovery and performance. Alex explains why fueling is both a science and an art, how to recognize the less-obvious signs of underfueling and why the habits that make the biggest difference are often the simplest ones.

In this episode:

•

Why race-day nutrition begins with how you eat throughout training

•

How to fuel before, during and after a three-hour long run

•

Why Alex encourages athletes to begin fueling early instead of waiting until they feel depleted

•

How to gradually increase carbohydrate intake while building gut tolerance

•

An easy way to calculate your sweat rate at home

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Why feeling exhausted for the rest of the day after a long run may be a fueling problem

•

The importance of carbohydrates and protein after running and strength training

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How athletes can pursue body-composition goals without dieting during their workouts

•

Common signs that an athlete may not be eating enough—even when they believe they eat "clean"

•

Why many high-volume athletes fall short on both carbohydrates and protein

•

Nutrition priorities for aging athletes, including protein, creatine, strength and bone health

•

The surprisingly powerful habit Alex wishes more athletes would adopt

•

Why Coke beats an IPA immediately after an ultramarathon

•

Alex's biggest nutrition-industry pet peeves

The takeaway is refreshingly simple: fuel your workouts, prioritize recovery, eat a bigger breakfast and give small, consistent changes time to work.

Chapters *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-turn-id-container= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-testid= "conversation-turn-4" data-turn="assistant">

(00:00) Introduction to Nutrition and Endurance Sports

(06:02) The Importance of Daily Nutrition for Athletes

(12:16) Fueling Strategies for Long Runs

(18:28) Understanding Sweat Rate and Hydration

(23:10) Balancing Weight Loss and Performance

(24:52) Strategies for Sustainable Weight Loss

(26:29) Signs of Underfueling in Athletes

(29:03) Nutritional Shortcomings in Endurance Athletes

(30:16) Nutrition for Aging Athletes

(32:21) The Power of Breakfast

(34:22) Recovery Nutrition Choices

(36:16) Pet Peeves in Nutrition Advice

Learn more about Alex Larson

•

Alex Larson Nutrition

•

Endurance Eats Podcast

•

Alex's Substack

•

Instagram

•

Carb Culture Merch

•

Free Carb-Loading Guide

•

Sweat-Rate Calculator

Mike Smith has completed 254 hundred-mile races, but his running journey began with a simple promise to run the Disney Marathon with a coworker.

Fresh off becoming the final official finisher at Western States, Mike joins Scott to talk about more than 25 years of ultrarunning. He shares what keeps him coming back, why the community matters more than another buckle, and the lessons he has learned from both his finishes and his many memorable DNFs.

Mike also offers practical advice about fueling, hydration, strength training, working with a crew, and making decisions when a race gets hard. One of his biggest reminders: never decide to quit while struggling up a hill. Get to the next aid station, take care of yourself, and then decide.

In this episode:

• How a promise led Mike from his first marathon to 254 hundred-mile finishes
• What he learned during his first 100 at Umstead
• Why community keeps him returning to the sport
• Managing fatigue, fueling, hydration, heat, and cutoffs
• The role strength training has played in his longevity
• What runners really need from their crew
• Chasing the Western States cutoff as the final official finisher
• Why you may be capable of much more than you think

Chapters

(00:00) Introduction to Mike Smith's Journey

(02:41) Growing Up in Memphis and Early Sports

(05:37) Career Path and Transition to Running

(08:30) The Start of an Ultra Running Career

(11:20) The Evolution of Running Hundreds

(13:53) Community and the Joy of Running

(16:50) Training and Strength for Endurance

(19:36) Chasing Cutoffs and Mental Strategies

(22:23) Injuries and Lessons Learned

(25:04) Reflections on the Ultra Running Experience

(28:40) Overcoming Challenges in Ultra Running

(30:51) The Importance of Nutrition and Hydration

(32:07) Race Day Mindset and Preparation

(32:55) Traveling for Races: Strategies and Tips

(34:32) Defining Success in Races

(36:50) The Role of Crew in Ultra Running

(38:56) Qualities of a Good Crew Member

(42:00) Managing Expectations During Races

(44:45) Training Regimens for Ultra Running

(47:08) Experiences as the Last Finisher

(49:40) Celebrating All Finishers in Ultra Running

(52:53) Favorite Races and Unique Experiences

(58:38) Encouragement for New Runners

Related episode

Hear Sandra Bullock Smith's perspective on crewing an ultrarunner: https://becomingultra.libsyn.com/the-ultimate-guide-to-crewing-an-ultra-with-sandra-bullock-smith

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Trail running can be intimidating, even if you are already an experienced runner.

When Gina Lucrezi first moved from track to trail, she approached a steep Colorado climb with the same stride and expectations she had as a 10-time NCAA Division III All-American. It didn't take long before she was forced to walk while a more experienced trail runner pitter-pattered past her. It was a humbling introduction to one of trail running's most important lessons: you have to let go of pace and learn a different way to move.

Today, Gina is the founder of Trail Sisters, an organization dedicated to increasing women's participation and opportunities in trail running through inspiration, education, and empowerment. What began in 2016 as an online journal with contributions from seven of Gina's friends has grown into a community that includes local running groups, retreats, races, and educational resources.

In this episode, Gina and Scott talk about the confidence gap that keeps many people from trying trail running and why building confidence is a daily practice. Gina explains how no-drop groups help runners feel welcome, why hiking is absolutely part of trail running, and what road runners need to understand before making the move to the trails.

They also cover the practical side of getting started, including choosing the right gear, planning and downloading routes, staying aware of your surroundings, and preparing for changing weather. Gina shares advice from her experience as a trail runner and member of her local search and rescue team, including why hypothermia can be a concern even during warmer months and what to do when lightning or storms move in.

In this episode:

• How Gina went from elite track runner to trail and ultrarunner
• Why she created Trail Sisters and how it has evolved over 10 years
• Confidence as one of the biggest barriers to trail running
• Why no-drop groups make the trails more accessible
• Letting go of road pace and learning to run by terrain and effort
• Why walking and power hiking belong in trail running
• The gear beginners actually need
• Route planning, offline maps, and trail awareness
• Preparing for weather, hypothermia, and lightning
• The Trail Sisters Half Marathon and 10K in Buena Vista
• Finding purpose through community involvement and service

Whether you are curious about trail running, preparing for your first trail race, or looking for a more welcoming community, this conversation is a reminder that you do not have to be fast or experienced to belong on the trails. Sometimes you just have to take a bet on yourself.

Chapters

(00:00) Introduction and guest background

(01:01) Gina's origins and move to Colorado

(04:04) What inspired the creation of Trail Sisters

(08:33) Trail Sisters' 10-year journey and growth

(13:21) Evolution of Trail Sisters' programs

(16:36) Community and inclusivity in trail groups

(20:48) Key lessons from building a community

(23:48) Overcoming fears and mindset for trail beginners

(27:11) The beauty of trail variability and troubleshooting

(32:36) Gear essentials for new trail runners

(35:35) Safety tools and strategies for trail running

(40:11) Weather considerations and safety

(43:30) Upcoming Trail Sisters race event

(45:25) Favorite trails and local adventures

(47:38) Favorite races and post-race treats

(48:35) Gina's hobbies and community involvement

(57:24) Closing thoughts and future plans

Learn more about Gina and Trail Sisters

• Trail Sisters website
• Find a Trail Sisters local group
• Run With Her trail running retreats
• Trail Sisters Half Marathon & 10K on September 12, 2026, in Buena Vista, Colorado.

In this episode, Scott talks with ultrarunner and coach, Liza Howard about how endurance athletes can train, race, and stay safe in hot conditions.

Liza shares practical strategies for heat acclimation, managing effort when temperatures rise, fueling when your body doesn't want to cooperate, and recognizing the warning signs of heat exhaustion. She also talks about aging as an endurance athlete, navigating perimenopause, and adjusting training in a way that supports long-term performance instead of fighting against the body.

Whether you're training through summer, preparing for a hot race, or learning how to adapt as your body changes, this conversation is packed with useful, real-world advice.

In this episode, we talk about:

• How heat impacts running performance and recovery
• Why fitness matters, but effort still has to change in hot conditions
• Heat acclimation strategies runners can use in training
• How to practice cooling strategies before race day
• Fueling and hydration challenges during hot races
• What heat exhaustion can feel like and how to respond
• Clothing, gear, and race-day planning for extreme heat
• How aging, hormones, and recovery needs can change training
• Building confidence when your body doesn't respond the way it used to
• Liza's work with Band of Runners and upcoming camp opportunities

Key takeaways:

• The fitter you are, the better prepared you may be for heat, but you still need to slow down and manage effort.
• Heat strategies should be practiced during training, not saved for race day.
• Cooling, hydration, pacing, and fueling all work together. There is no single magic fix.
• Training through hot weather requires patience, flexibility, and respect for what your body is handling.
• Aging does not mean you are done improving, but it may require smarter recovery and more intentional training choices.

Notable quotes: "The fitter you are, the better you'll handle the heat."

"Run slower, keep effort down in the heat."

"Practice heat strategies during training, not just race day."

Chapters: 00:00 Introduction and weather talk 01:02 Liza's running journey and health challenges 03:47 Aging and running: overcoming age-related doubts 06:39 Navigating perimenopause as an athlete 09:21 Training adjustments and recovery strategies 12:05 Managing heat during training and racing 19:22 Fueling strategies in hot conditions 21:45 Fueling strategies for hot races 23:29 Understanding heat exhaustion 26:23 Navigating challenges during races 29:58 Recap of heat management techniques 31:12 Band of Runners initiative 33:43 Exploring new locations for training 36:35 Closing thoughts and future plans

Resources mentioned: Band of Runners: https://www.bandofrunners.org/ners.org

Connect with Liza: Instagram: https://www.instagram.com/lizahoward1/

In this episode, we're joined by Dr. Kevin Stone for a conversation about injury, recovery, and what runners can do to stay active for the long haul.

Whether you are coming back from an injury, trying to avoid one, or learning how to listen to your body with more confidence, this conversation offers helpful insight into the physical and mental side of returning to movement. Dr. Stone shares perspective on what runners should understand about healing, strength, patience, and making smart decisions when something does not feel right.

We also talk about the importance of staying strong as we age, how runners can think about longevity, and why the goal is not just getting back to one race but continuing to move well for years to come.

Chapters: 00:00 Introduction to Dr. Kevin Stone 02:00 Why injury recovery matters for runners 05:00 Understanding pain, discomfort, and warning signs 08:00 Common mistakes runners make when injured 12:00 Returning to running after time off 16:00 The role of strength training in injury prevention 20:00 How aging athletes can stay strong and resilient 24:00 Building patience during the comeback process 28:00 Thinking long-term instead of rushing back 32:00 Advice for runners who want to keep moving for life

Resources Mentioned: Complimentary Virtual Consultation with Dr. Stone: https://www.stoneclinic.com/consult Play Forever: How to Recover from Injury and Thrive: https://www.amazon.com/Play-Forever-Recover-Injury-Thrive/dp/1544526768

Connect with Dr. Stone / The Stone Clinic: Instagram: https://www.instagram.com/stoneclinic/ YouTube: https://www.youtube.com/channel/UC8sjtmveZXQibCLMae6GkuA

In this episode, we're talking all things ultra race crewing with Sandra Bullock Smith, author of Crewing for an Ultra Run: Start to Finish.

Crewing can make a huge difference in a runner's race experience, but it is so much more than showing up with snacks and a chair. Sandra shares what crew members need to know before race day, how to build trust with your runner, what mistakes to avoid, and how to stay flexible when things inevitably do not go according to plan.

Whether you are crewing for the first time, supporting a runner at their next ultra, or trying to better understand what your crew may experience during a race, this conversation is full of practical advice, perspective, and plenty of real-life ultrarunning wisdom.

In This Episode, We Talk About:

• What crewing really means in ultra running
• How to define the role of a crew before race day
• Where first-time crew members should start
• Common crewing mistakes and how to avoid them
• Essential gear and supplies for crew members
• How to support a runner when things get hard
• Why communication and expectations matter
• How crew members can manage fatigue and sleep deprivation
• The importance of planning while staying flexible
• Why crewing can sometimes feel harder than running

Chapters: 00:00 Introduction to Crewing in Ultra Running 02:10 Sandra's Journey into Crewing 03:50 Understanding the Role of a Crew 06:07 Building a Strong Crew-Racer Relationship 08:43 Finding the Right Crew Members 11:13 Common Mistakes in Crewing 15:45 Planning and Preparing for the Race 17:13 Essential Crew Kit Items 20:23 Innovative Solutions for Ultra Running Challenges 21:48 Mental Strategies for Overcoming Race Frustrations 23:34 Crew Essentials for First-Time Ultra Races 27:22 Navigating Sleep Deprivation as a Crew Member 28:55 Understanding the Crew's Perspective 30:19 The Importance of Planning and Flexibility 30:53 The Journey of Writing a Book on Crewing 33:09 Humorous Moments in Crewing 37:49 Inspiration from Aging Runners 39:01 The Value of Strength Training for Runners

Resources Mentioned: Crewing for an Ultra Run: Start to Finish

In this episode, Dr. Tonya Olson shares expert insights on foot care for ultra runners, covering common issues, prevention strategies, and effective products to keep your feet healthy during long-distance races.

Chapters

00:00 Introduction to Foot Care and Ultra Running 02:37 The Journey into Ultra Running 05:31 Understanding Foot Care Basics 08:23 Common Foot Issues for Runners 11:19 Race Day Preparation and Strategies 14:00 Building a Foot Care Kit for Runners 16:38 Personal Experiences and Lessons Learned 21:34 Understanding Footwear and Performance 24:15 Common Foot Issues in Runners 28:52 The Truth About Black Toenails 34:34 Outdated Foot Care Practices 40:46 Shoe Brands and Foot Care Issues 43:02 Choosing the Right Socks for Running

Resources

• Dr. Tonya Footcare
• Dr. Olson's YouTube Channel
• Dr. Tonya Olson's Instagram
• Fixing Your Feet (Amazon)

Join us as we explore the scenic West Elk Wilderness with race director Ben Graves. Discover the race details, the stunning landscape of Paonia, Colorado, and how this event supports local community programs and outdoor education.

Chapters

00:00 Introduction to Ben Graves and Paonia 02:53 Ben's Journey: From Teacher to Race Director 09:39 The West Elk Challenge: A Community Fundraiser 14:16 Exploring Mount Lamborn and the West Elk Wilderness 16:47 The Allure of Fall in Colorado's High Country 18:15 Exploring the West Elks and Community Engagement 19:44 Marathon Insights: Elevation and Terrain 22:18 Race Day Experiences and Weather Challenges 25:09 Race Registration and Community Involvement 28:31 Post-Race Dining and Local Cuisine 30:47 Personal Running Adventures and Reflections

Resources

West Elk Challenge Race Website Ben Graves on Instagram Colorado Parks and Wildlife