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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May 10, 2016

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.

May 3, 2016

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...

Apr 26, 2016

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.

Apr 14, 2016

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.

Apr 6, 2016

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.

Feb 26, 2016

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.


Feb 16, 2016

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.

Feb 11, 2016

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. 

Feb 2, 2016

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.

Jan 19, 2016

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.

Jan 12, 2016

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.

Jan 5, 2016

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.

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.

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