Jeff Garmire interviews Nick Fowler, who shares his experience of Breaking the Fastest Known Time (FKT) on the Arizona Trail. The conversation covers Nick's recovery process after the trail, his nutrition strategies, the challenges he faced during the attempt, and the emotional moments he experienced along the way. Nick reflects on his training, the importance of mental toughness, and his future plans for more FKTs.

Support the show on Patreon! Patreon.com/Freeoutside

Find Nick on the internet!

His book "Itch": https://www.amazon.com/Itch-Pacific-Northwest-Trail-Story-ebook/dp/B0CWMYRQXK

Instagram: https://www.instagram.com/nick.fowler.says.hi/?hl=en

takeaways

Nick lost 15 pounds during his trail attempt.

He emphasizes the importance of trying new things to discover potential.

Nick faced significant challenges, including dehydration and exhaustion.

He had to adapt his nutrition strategy on the fly during the trail.

Sleep deprivation played a major role in his performance.

Nick's emotional moments were highlighted by the support of friends.

He learned valuable lessons from each FKT attempt he has made.

The mental aspect of endurance challenges is crucial for success.

Nick plans to tackle the Watchtower Trail next.

He believes in the power of belief to achieve great feats.

Sound Bites

"I was so tired, Jeff."

"I was hiking naked."

"I had zero training."

Chapters

00:00 Introduction and Recovery Post-Trail

04:54 The Arizona Trail FKT Attempt

07:47 Challenges on the Trail

10:27 Resupply Strategies and Nutrition

13:24 Caffeine and Energy Management

16:42 Sleep Deprivation and Its Effects

19:34 Navigating Obstacles and Mistakes

22:37 The Final Stretch and Emotional Moments

33:08 Navigating Challenges: The Journey to Micah

35:03 Mindset and Goals: The Final Days

36:39 Outsourcing Support: The Power of Teamwork

38:36 The Emotional Finish: Celebrating Success

40:41 Recovery and Reflection: The Aftermath

42:31 Gear and Preparation: Lessons Learned

48:08 Overcoming Obstacles: Chafing and Motivation

53:59 Humanizing the Journey: Personal Struggles

57:46 The Mindset of a Champion: Belief and Determination

01:01:28 Introduction to Nick Fowler and His Achievements

In this conversation, ultra runner David Roche discusses his journey in the sport, his coaching philosophy, and the importance of community and vulnerability in running. He shares insights on balancing personal goals with coaching responsibilities, the mindset required for ultra races, and the significance of running economy in performance.

Support the Podcast on Patreon: patreon.com/freeoutside

Roche emphasizes the need for athletes to embrace vulnerability and shoot for big goals, while also highlighting the collaborative nature of coaching with his partner, Megan Roche. In this conversation, David and Jeff explore the intricacies of ultra running, focusing on training adaptations, the importance of community support, and the evolving understanding of training metrics. They discuss the balance between volume and quality in training, the role of cross training, and the significance of emotional support during races. David shares his personal experiences and insights on how to approach ultra running with a mindset of curiosity and openness, emphasizing the importance of community in the sport.

Find David on the Internet:

Instagram

Some Work All Play Podcast

takeaways

-David Roche emphasizes the importance of community in ultra running.

-He believes in a non-zero-sum approach to coaching.

-Vulnerability is a key aspect of the athlete's journey.

-The mindset of 'shooting your shot' is crucial for success.

-Running economy is essential for ultra performance.

-Strides can significantly improve running economy.

-Coaching is a collaborative process between David and Megan Roche.

-David's journey to the Leadville record was fueled by a desire to model vulnerability.

-The process of training should be anchored in fun.

-David encourages athletes to pursue big, scary goals. Adaptation in training -can lead to significant performance improvements.

-Quality of training often outweighs quantity in ultra running.

-Cross training can enhance running economy and reduce injury risk.

-Challenging traditional training norms can lead to better long-term results.

-RPE should be calibrated with physiological metrics for better training outcomes.

-Community support plays a crucial role in ultra running success.

-Emotional resilience is key to overcoming challenges in races.

-Understanding the science behind training can help redefine personal limits.

-The importance of fueling strategies in ultra running cannot be overstated.

-Embracing a mindset of curiosity can enhance the running experience.

Sound Bites

"It's not a zero sum game."

"We are all in it together."

"Life is short."

"I had to model that."

"What are we all capable of?"

"Shoot your shot."

"The process is about vulnerability."

"The Holy Grail of running."

"Heat is a part of training."

"I want to be done for a late dinner."

"We are in this together."

Chapters

00:00 Introduction to David Roche and His Achievements

02:57 The Science of Training and Coaching Philosophy

05:54 Balancing Personal Goals with Coaching Responsibilities

09:05 The Journey to the Leadville Record

11:59 Mindset and Preparation for Ultra Races

14:49 The Impact of Community and Vulnerability in Running

17:47 Running Economy and Its Importance

21:13 Coaching Dynamics with Megan Roche

29:30 The Power of Adaptation in Training

32:20 Training Framework for Ultra Runners

34:41 The Role of Cross Training in Performance

36:24 Challenging Traditional Training Norms

38:28 Understanding RPE and Heart Rate in Training

40:32 Future Aspirations in Ultra Running

47:32 The Importance of Community and Support in Ultra Running

keywords: David Roche, ultra running, Leadville 100, coaching, running economy, training science, vulnerability, community, mindset, personal growth, ultra running, training, adaptation, cross training, heart rate, community support, performance, running economy, mental resilience, athlete coaching

Support the Show: Patreon.com/freeoutside

Dean Karnazes joins the show to share his incredible running journey. We discuss his unique perspective on running as a form of play, his ambitious goals, and the cultural differences in trail running across the globe. He reflects on the evolution of ultra running, his early experiences, and the spirit of adventure that drives him. Karnazes also touches on the challenges of storytelling and navigating his public persona as a well-known figure in the ultra-running community.

In this engaging conversation, Dean Karnazes shares his experiences and insights from over three decades in ultra running. He discusses the challenges and rewards of competing at an older age, the mental preparation required for long races, and the power of perseverance in the face of adversity. Dean also reflects on the relatability of running stories, the journey of writing his first book, and the evolution of trail running. He offers valuable advice for aspiring runners and storytellers, emphasizing the importance of authenticity and the courage to pursue one's passions.

Check out Dean's Books: https://amzn.to/4fp6X8n

Takeaways

• Dean Karnazes has completed numerous ultra marathons and unique challenges.
• He views running as a form of play and adventure.
• Karnazes has ambitious goals, including running from the Dead Sea to Mount Everest.
• Stage racing presents different challenges compared to traditional races.
• Cultural differences impact the popularity of trail running worldwide.
• The growth of trail running is increasing in both the US and Europe.
• Karnazes's early experiences in ultra running were marked by a lack of information and support.
• The spirit of adventure is a driving force in Karnazes's life.
• Storytelling became a significant aspect of Karnazes's journey in ultra running.
• Navigating public recognition has been a personal growth experience for Karnazes. Dean Karnazes continues to inspire younger runners despite his age.
• The ultra running scene has evolved significantly over the years.
• Mental preparation is crucial for enduring long races.
• Perseverance can lead to rewarding experiences, even in tough races.
• Relatable stories in running can inspire a broader audience.
• Writing a book was a personal challenge for Dean.
• The book tour experience was both grueling and rewarding.
• Curiosity drives Dean to seek new adventures in running.
• It's common to take on more challenges than one can handle.
• The trail running community is growing and evolving.

Sound Bites

• "I always try to view running as a form of play."
• "There's a lot of logistics involved."
• "I never looked at myself as a competitive athlete."
• "I'm fucking old and people still race me."
• "I'm gonna try my best at this race."
• "Not everyone can have a VO2 max like Killian's."
• "Can you write a good book?"
• "I've got so many stories."
• "It's about an experience, right? A race experience."

Chapters

00:00 The Journey of Dean Karnazes

02:09 Running as Play: A Unique Perspective

03:52 Ambitious Goals: From Badwater to Everest

05:57 Stage Racing: A Different Kind of Challenge

08:08 Cultural Differences in Trail Running

11:30 The Evolution of Ultra Running

12:03 The Early Days of Ultra Running

18:09 The Spirit of Adventure

20:39 Storytelling and Public Persona

23:28 The Endurance of Age and Competition

24:50 Exploring New Challenges in Ultra Running

27:13 Mental Preparation for Long Races

29:07 The Power of Perseverance

31:29 Relatability in Running Stories

32:07 The Journey of Writing a Book

34:10 Life After Publishing: The Book Tour Experience

36:11 Curiosity and New Adventures in Running

38:06 Biting Off More Than You Can Chew

41:22 The Evolution of Trail Running

45:03 Advice for Aspiring Runners and Storytellers

In this episode, Jeff Garmire, known as 'Legend', shares his incredible journey through the world of endurance sports. With over 30,000 miles of backpacking experience, he discusses his transition from traditional thru-hiking to tackling ultra-marathons and setting Fastest Known Times (FKTs). Jeff elaborates on his experiences with the Great Western Loop, the Colorado Trail, and the Cocodona 250, highlighting the mental and physical challenges he faced along the way. He emphasizes the importance of having a toolkit of strategies to overcome obstacles and maintain motivation during long endurance events. In this conversation, Jeff Garmire shares his insights on endurance racing, training for long-distance events, the importance of recovery, and how to set and achieve personal goals. He discusses the mental and emotional aspects of endurance sports, the significance of rest days, and how to handle pushback from others when pursuing one's passion. Jeff also reflects on his experiences with failure and the lessons learned, as well as his approach to efficiency in long-distance hiking. The discussion wraps up with Jeff's plans for the winter and how he disconnects from metrics to enjoy running.

Check out the PB and Mountains Podcast

Takeaways

• Jeff's journey began with a simple encounter with a thru-hiker.
• He believes in having fun while pursuing difficult challenges.
• The Great Western Loop is a 7,000-mile trek around the West.
• Mental resilience is key in endurance sports.
• Every challenge faced adds tools to your toolkit.
• The Colorado Trail was a significant test of endurance.
• Aid stations in races provide crucial support and motivation.
• Jeff's humor and unique style set him apart in the endurance community.
• He emphasizes the importance of micro-goals during tough times.
• New goals and ideas keep Jeff motivated in his pursuits. The energy of the environment can greatly enhance performance.
• Long-distance races require a different training approach than shorter ones.
• Recovery is crucial for improvement and should be prioritized.
• It's important to manage external opinions when pursuing personal passions.
• Setting goals involves transforming dreams into actionable plans.
• Taking time off from metrics can help maintain the joy of running.
• Failures can provide valuable lessons and insights for future attempts.
• Efficiency in long-distance hiking can be achieved through structured planning.
• Creativity can help break the monotony of long hikes.
• Connecting with the audience is essential for sharing experiences.

Sound Bites

• "I want something really hard."
• "I just enjoy in the moment when it's tough."
• "I just dove into this."
• "You just never want to run out of tools."
• "I didn't even know how drop bags worked."
• "I love interacting with the other runners."
• "The first 40 miles don't really matter."
• "You need to take rest days every so often."
• "Dreams, goals, plans."
• "Disconnecting from all the metrics."
• "Where can people catch up with you?"

Chapters

00:00 Introduction to Jeff Garmire: The Legend

02:53 The Evolution of Endurance: From Thru-Hiking to Ultra Running

05:46 The Great Western Loop: A 7,000-Mile Challenge

12:06 Breaking Records: The Colorado Trail Experience

17:59 Mental Strategies for Endurance Challenges

20:50 Cocodona 250: A Unique Ultra Experience

29:27 The Energy of Endurance Racing

30:53 Training for Long-Distance Races

32:43 The Importance of Recovery

36:36 Overcoming Pushback and Pursuing Passion

40:52 Goal Setting: Dreams, Goals, and Plans

43:45 Winter Training and Disconnecting from Metrics

45:15 Learning from Failures

48:56 Efficiency in Long-Distance Hiking

57:04 Connecting with the Audience

In this conversation, Tara Dower shares her experiences as an ultra runner and her journey to setting the FKT on the Appalachian Trail. She discusses the emotional challenges of post-trail depression, the importance of crew dynamics, and the lessons learned from her previous failed attempt at the trail. Tara emphasizes the significance of nutrition and planning in achieving FKTs, and how her supportive crew played a crucial role in her success. The conversation also touches on mental health, overcoming panic attacks, and the importance of teamwork in endurance sports. In this conversation, Tara Dower shares her experiences preparing for and completing the Fastest Known Time (FKT) on the Appalachian Trail. She discusses the meticulous planning involved, the balance between training for the Hard Rock race and the FKT, and the importance of having a supportive crew. Tara emphasizes the evolution of FKT training, the significance of sharing knowledge within the community, and her passion for documenting her adventures through vlogging. The discussion also touches on the role of social media in making outdoor experiences more accessible and the joy of creating content on platforms like YouTube. Tara reflects on the mindset needed to tackle big challenges and shares her aspirations for future FKTs, particularly on the Long Trail.

takeaways

• Post-trail depression can be a significant challenge after achieving a major goal.
• Having a supportive crew is essential for success in FKTs.
• Nutrition plays a critical role in endurance events.
• Experiencing failure can lead to personal growth and understanding.
• Mental health issues can manifest physically during intense activities.
• Planning and preparation are key to tackling long-distance trails.
• The journey is as important as the destination in trail running.
• Team dynamics can enhance performance and morale during FKTs.
• Setting smaller goals can help manage anxiety during long challenges.
• The Appalachian Trail is a massive undertaking that requires careful strategy. Preparation is key for a successful FKT attempt.
• Balancing multiple training goals can enhance performance.
• Viewing challenges from a positive perspective can aid in success.
• The evolution of FKT training includes running efficiency.
• Learning from others' experiences is invaluable.
• Sharing knowledge can inspire future adventurers.
• Documenting experiences through vlogging adds value to the journey.
• Social media can make outdoor experiences more accessible.
• Creating content should be enjoyable and fulfilling.
• Embracing failure is part of personal growth and adventure.

Chapters

00:00 Introduction to Tara Dower's Achievements

05:55 The Journey to the Appalachian Trail FKT

11:51 Lessons from Failure: The 2017 Attempt

18:07 The Importance of Crew Dynamics

23:48 Planning for the FKT: The Trail Bible

30:08 Looking Ahead: Future Plans and Goals

38:08 The Evolution of FKT Training

46:20 The Role of Social Media in Outdoor Experiences

54:51 Mindset for Tackling Big Challenges

Frank Gielen, a member of the champion Belgium team in the Backyard Ultra World Team Championship and owner of the Backyard world record joins the podcast. Frank shares his journey into ultra running, the strategies he employs during races, and the importance of teamwork and mental resilience. He discusses the challenges of managing sleep and nutrition, the phenomenon of hallucinations during long races, and the camaraderie among competitors. The conversation culminates in reflections on breaking records and the future of backyard ultra racing. In this conversation, Frank The Tank shares his insights on nutrition, training, and mental strategies for endurance events, particularly backyard ultras. He emphasizes the importance of proper nutrition, the role of a supportive crew, and the need for a structured plan focused on endurance. Frank also discusses the significance of mindset in overcoming challenges and achieving personal goals, while looking forward to future races and challenges.

Follow Frank Gielen on Instagram: https://www.instagram.com/frankdetank_ultraloper/

takeaways

Always nervous for such kind of events.

The less goals you have, the less stress you have.

I learned to appreciate the format more and more.

You help yourself also by helping each other.

The nights are the hardest part of it.

I make sure I have my dose of hallucinations.

We chose to stop together after we break the world record.

I still have the bladder of a 90 year old.

I was always happy to do one more.

Team dynamics are crucial in endurance racing. Portion control is key for endurance nutrition.

Easy digestible foods are preferred in the early hours.

Crew support is crucial for success in endurance events.

Training should focus on endurance with a mix of surfaces.

Mindset can significantly impact performance and recovery.

It's important to learn from past experiences and mistakes.

Fast laps allow for better rest and nutrition intake.

A strong crew can help push you through tough moments.

Training mileage can vary; quality over quantity is essential.

Believing in oneself can help break mental barriers.

Sound Bites

"The less goals you have, the less stress you have."

"I learned to appreciate the format more and more."

"You help yourself also by helping each other."

"I was always happy to do one more."

"The nights are the hardest part of it."

"I make sure I have my dose of hallucinations."

"I see dinosaurs now!"

"We are friends, stopping together."

"I still have the bladder of a 90 year old."

"Every backyard you learn something new."

"You don't need to be as fast as others to succeed."

"Gerald is worth gold. He's a really true friend."

"I focus on endurance, about a 100K a week."

Chapters

00:00 Introduction to Backyard Ultra Racing

02:58 Frank's Journey into Ultra Running

05:47 Team Dynamics and Strategies in Backyard Ultras

09:12 Personal Strategies for Endurance Racing

11:59 Managing Sleep and Nutrition During Races

15:01 Hallucinations and Mental Challenges in Long Races

18:02 The Experience of Breaking Records Together

20:50 Post-Race Recovery and Reflections

23:59 The Future of Backyard Ultra Championships

34:34 Nutrition Strategies for Endurance Events

41:05 The Importance of Crew Support

42:42 Training Structure and Endurance Focus

49:23 Peak Training Weeks and Race Preparation

56:43 Mindset and Mental Strategies for Success

01:03:23 Future Goals and Upcoming Challenges

In this episode, Jeff Garmire discusses the complexities and challenges of pursuing Fastest Known Times (FKTs) in ultra running, the current trends in the sport, and the upcoming award season. He delves into the intricacies of voting for awards, the importance of training philosophy, and the need for specificity in training for races. Jeff also shares insights on building speed and endurance, and looks ahead to future episodes with notable guests.

takeaways

FKTs require meticulous logistics and mental preparation.

The Arizona Trail is seeing a surge in record attempts.

Award season brings attention to various achievements in ultra running.

Voting for awards can be biased and complex.

Off-season is a time for athletes to focus on speed and recovery.

Building speed is essential for improving overall performance.

Specificity in training is crucial for race success.

Nutrition plays a key role in recovery after long runs.

Future episodes will feature top coaches and athletes.

Engagement with the audience is encouraged for future questions.

Sound Bites

"It's interesting how it goes in waves."

"Nick is doing the FKT. He knows what he's doing."

"The more you eat, the more you recover."

"I have some huge guests coming on."

"Stay elite, my friends."

Chapters

00:00 The Challenge of FKTs

02:53 Current Trends in Ultra Running

05:52 Award Season in Ultra Running

08:48 The Complexity of Voting in Awards

12:14 Training Philosophy and Off-Season Strategies

17:57 Building Speed and Endurance

23:55 Specificity in Training for Races

26:46 Looking Ahead: Future Guests and Questions

In this episode, Jeff Garmire shares his experiences from the Javelina race, reflecting on the community atmosphere and the challenges ultra runners face. He discusses his coaching role, race support dynamics, and the significance of the Arizona Trail for FKT attempts. Jeff also explores the planning for future races, the importance of motivation in endurance challenges, and the distinctions between unsupported and self-supported records. He wraps up with thoughts on upcoming events and personal reflections.

takeaways

• Javelina is a unique event with a strong community vibe.
• Coaching athletes can be rewarding, especially in ultra races.
• The atmosphere at Javelina includes fun activities beyond racing.
• Planning for future races involves considering personal enjoyment over competition.
• The Arizona Trail offers two seasons for attempts at FKTs.
• Motivation is crucial for success in endurance challenges.
• Understanding the differences between unsupported and self-supported records is important.
• David Roach's performance at Javelina highlights his elite status in ultra running.
• The ultra running community is diverse and filled with inspiring stories.
• Future plans may include international races and new adventures.

Sound Bites

• "It was really cool to reconnect with friends."
• "She actually came to me like seven or eight weeks ago."
• "It's really set up well to crew."

Chapters

00:00Celebrating Birthdays and Javelina Adventures

02:54 The Atmosphere of Javelina and Race Dynamics

06:10 Planning for Future Races and Off-Season Training

09:02 Challenges of the Arizona Trail and FKT Attempts

11:57 Understanding Unsupported and Self-Supported Records

15:11 Ultra Running Awards and Notable Performances

18:06 Upcoming Plans and Halloween Reflections