Trail Talk by Rock Creek Runner

Trail and Ultra Running Made Easy
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Trail Talk by Rock Creek Runner





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Now displaying: 2015
Nov 6, 2015

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.

Oct 13, 2015
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.
Sep 25, 2015

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.

Sep 9, 2015

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.

Aug 21, 2015

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!

Aug 14, 2015

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.

Aug 7, 2015

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.

Jul 31, 2015

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.

Jul 17, 2015


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
Jul 10, 2015

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.

Jul 3, 2015

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?

Jun 26, 2015

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.

Jun 12, 2015

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.

Jun 5, 2015

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.

May 29, 2015

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.

May 22, 2015

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.

May 11, 2015

3 simple things you can do to improve your training, and everything you need to know to start implementing them today.

Apr 30, 2015

The three types of accountability, and why you need them to stay on track with your training.

Apr 22, 2015

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.

Apr 15, 2015

How to exponentially improve your training through just one small tweak each week.

Apr 9, 2015

How back-to-back long runs can make you a stronger trail and ultra runner.

Apr 6, 2015

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.

Mar 31, 2015

A short introduction to the newest trail and ultra running related podcast, Trail Talk.