Cocodona 250 is next week! And I'll be racing it as my first 200+ mile race. In this episode, I'll be breaking down what my last few weeks of training has been like, how the taper has been going, my race day plan, and also answering ALL of your questions about the race. If you are looking to prepare for ANY race, I hope this episode shows you what the final month of prep and mentality looks like so you can crush your own ultra goals. See you at Cocodona! SHOW LINKS: Want to be...

Pre-race nerves are normal when it comes to ultrarunning. But are those nerves becoming too big to manage? Or would you rather take those nerves and turn it into bulletproof confidence? In this episode, I share my tried and true strategy to end race day anxiety/nerves and how you can feel fully confident to show up as the best version of yourself in your next ultra. And whether you are listening this in the middle of your training block, about to start it, or right before your race,...

Running uphill is one of those things that can seem really tricky: you breathe harder, it takes more out of your legs, and sometimes, it forces you to hike. Just like anything else, you can TRAIN to be a better uphill athlete. BUT, there are a lot of mistakes that people make when they are training to be a better uphill runner that hold them back from really improving their climbing. In this episode, I share all of the tried and true ways you can be a better uphill runner, as well as...

Physical training isn't enough when it comes to an ultramarathon; you also need to mentally train and have the mental tools to push through the low points. That's why in this episode, I break down some of the most tried and true and effective mental strategies that you can use in your next ultramarathon to build confidence, resilience, and mental toughness. We cover a wide array of strategies used by elite ultrarunning athletes, myself, and so many others. That way, you have multiple...

How can you effectively train smarter and more effectively for your upcoming ultramarathon? In this episode, Coach Liz Myers will show you how to structure your training in a way that will help you crush your next ultra goals, as she shares how she went from starting running in COVID, to winning her two most recent ultramarathons! Liz Myers is an ultramarathon coach with Everyday Ultra, a UESCA Certified Ultrarunning Coach, and accomplished ultramarathon athlete most recently winning the...

How can you overcome immense difficulty, negative self talk, and challenges in an ultra? I share exactly how I did that at Istria 110K in the second part of this recap episode! This is the second part of a two part series on the recap of Istria 110K! If you haven't listened to the first part, it is the episode right before this! In this episode, I share the biggest mental strategy that helped me overcome extreme fatigue, how you can use this strategy to help you harness motivation and...

I raced in the Istria 110K in Croatia as a tune-up race in my training for the Cocodona 250, and my whole intent of racing this was to practice the art of suffering. In this episode which is the first part of a two part series, I break down my overall strategy for the race, how to practice patience when it comes to pacing well in an ultra, and approaches to handle situations when you don't feel well early in an ultra. Part 2 coming soon! And thank you so much for listening! SHOW...

Running can be so much more than running. It can be a solace to heal, to get better, and to find peace. For Ali To, who has conquered multiple races, including a 200+ mile ultra marathon, this is one of the many reasons why she runs.  Ali To is an ultrarunner, content creator, and business owner who has completed multiple ultras and shares her journey of how she transformed her own mental health through ultrarunning. In this episode, Ali shared her incredible journey of personal...

If you want both the physical and mental gameplan to help you crush your next ultramarathon, this is the episode for you! In this episode, I cover a wide array of topics including how to crush limiting beliefs that may be holding you back, how to structure your ultramarathon training to get the best result, and speed workouts to implement in your training to help you increase your speed. This episode is actually from a podcast I was interviewed on back in November and it's been one of...

Ahhh the taper: one of the most questioned and untrusted aspects of training. I get it; you’re training way less in a taper. So, it would make sense to worry about if you’re doing it “right” to not risk losing all that hard built fitness you’ve earned. Here’s the thing: when you do the taper right, you give yourself a better chance of increasing performance on race day, with doing less work, and without the losing the fitness. Sounds too good to be true, but hey, it is! The key though is...

Let’s face it: if you’re running an ultra, you will hit low points and get uncomfortable. Resistance will arise physically, mentally, and emotionally, all inevitably in the thick of your next ultramarathon.  So, your ability to push through discomfort and challenges during the midst of an ultramarathon will be a key factor to whether you hit your ultra goals, finish the race, and keep moving forward. And after interviewing hundreds of the best ultrarunners, along with taking away key...

When it comes to ultrarunning, is more volume/mileage always better? If you’re curious on how much you should be running in your plan towards your next ultra, this is the episode for you. There is a way where you can build high mileage and volume in your training to get the best results. And that involves avoiding some KEY mistakes and implementing tried and true principles to make sure that you don’t get injured while you’re building.  In this episode, I break down how you can maximize...

To put my training for the Cocodona 250 miler to the test, I ran 100 miles in three days on the Cocodona course as a part of a self-designed training camp. Why? To see my strengths and weaknesses with my current training and to gain confidence for race day! Training camps are an excellent way to assess your readiness for your next ultra. And in this episode, I show you how I designed this camp so you can design your own. I also share my biggest takeaways and lessons from the camp, crazy...

It can be frustrating to feel like you are not making progress as an endurance athlete. But Eric Hinman is here to share tons of practical tips on not only how you can trust the process, but also make more progress in your endurance training to hit the goals you are setting to reach. Eric Hinman is a health and wellness expert, endurance athlete, 5X IRONMAN finisher, Leadville 100 MTB finisher, and Crossfit athlete who has decades of experience in the fitness world. He is also an...

Training and racing in a 200+ mile ultramarathon is a beast. But our guest today is breaking down what has worked for him to finish multiple 200+ mile races. He’s also finished in the top 5 of Cocdona twice, has continued to shave down his stoppage time year after year, and is going for the win at Cocodona this year. Kevin Goldberg is an endurance athlete whose favorite distance is the 200+ mile events. And when it comes to knowing how to train, race, and be efficient for those races, he is...

Want to learn ultrarunning tips from one of the biggest up-and-coming athletes in the trail running world? This is the episode for you. From covering the benefits of crosstraining for ultrarunners, transitioning from roads to trails (and how to master the specific skills of trail running), and building ultrarunning fitness, this is a masterclass in building ultrarunning skills and fitness. And this episode is with no other than Eli Hemming himself! Eli is a professional trailrunner for...

When it comes to someone who is the embodiment of Everyday Ultra, Justin Grunewald fits the title. Not only is he one of the best athletes in the sport, but he also works a demanding job, is the father of young children, and helps to raise money for rare cancer treatment. And most recently, he not only came in second place at the Tarawera 100K, but he also did it coming off of not drinking alcohol for the whole month of January. And his experience was nothing but beneficial. In this...

Even if you follow the best training plan for your next ultra, our minds can work against us to fall short of our running goal. But there is a way to take control of your mind so that it works FOR you as opposed to AGAINST you. And all it takes is one mindset shift to completely put that into practice. And when you develop this mindset shift, it will allow you to achieve any ultrarunning goal you set yourself towards. And yes, it sounds like it’s clickbait, but I credit this mindset shift...

When we feel safe on the runs, we can fully enjoy it. And when you take the right precautions to feel safer, it can give you much more peace of mind when you’re out there, while also giving you the best chance to protect yourself in case something extreme happens. Given the recent horrific news lately on runners losing their lives, I felt it was important to record this topic on running safety to help provide resources and tips to stay safe on the trails (shoutout to Joshua for also...

Let's face it: we all want to get faster as runners. Because going faster makes all of our running goals so much more achievable, no matter what those goals might be. But what really is the key to going faster as an ultrarunner? Whether you're looking to improve your speed, have been stuck at the same paces for years, or you're wondering how to take your training to the next level, this episode will show you how to improve your speed efficiently. In this episode, we cover the...

Is it possible to go from no ultrarunning background to being a runner who represents USA on the world stage of ultrarunning? You bet! Our guest today proves its possible, because he's done it! And he's also won many ultramarathon races, been on the podium multiple times, and has had tons of strong finishes. All while also having a family, full-time job, and spending part time as a content creator. Jake Jackson is our guest today, and he's an absolute grinder when it comes to the sport...

I’m sharing all of the details on my training leading up to the Cocodona 250 miler ultramarathon! And this is the second episode in the series breaking down my previous month of training. In this episode I cover: -Why speedwork is essential when it comes to training for a 200 miler (or any distance) -How to structure your training with intention and impact (even in a busy schedule) -How to test your fitness throughout your training to make sure you are on track -What are the most...

When it comes to running, having strong hips is crucial for increased performance, decreased injury, and increasing longevity in the sport. So, what’s the best way to have strong hips? And what are the things we can do to make sure we don’t have weak or imbalance hips to prevent any injuries in the future, or to make sure we’re not leaving performance on the table? We’re joined by hip health expert, Dr. Sarah, who is a physical therapist who helps runners return to running pain free from...

I recently won the Elephant Mountain 50K in Phoenix, AZ and I’m sharing all of the insights, lessons, and strategies that led to my success on race day! I share all the details of the race in this episode, including nutrition strategies, pacing strategies, mental tricks to use to push through difficulty, and how to approach tune-up races. I also give a play-by-play of the action, and sprinkle in tons of lessons and takeaways that you can use in your next ultra race, so you can perform to...