Michael Koppy shares his journey into ultra running, from his high school running experiences to his transition into ultra triathlons and eventually 200-mile races. He discusses his approach to training, the transformative experience of running 200s, and his FKT achievements on long trails. The conversation also touches on age-related achievements and the future of his running goals. Michael Koppy, an experienced ultra runner, shares insights on defying age limitations, maintaining physical health, and efficient race strategies. He emphasizes the importance of movement, strength training, and efficient aid station protocols. His upcoming races and future goals reflect his relentless pursuit of new challenges and distances.

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Jake Jackson discusses his experience running the Cocodona 250 race, including his training approach, sleep strategy, and challenges faced during the race. He talks about the mental and physical preparation required for a multi-day race and the importance of having a supportive crew. Jake also shares his memorable moments and surprises along the course, as well as the gear and nutrition adjustments he made for the race. Jake Jackson discusses his experience at the Cocodona 250 race and his decision to sign up for the race again in 2025. He reflects on the challenges he faced during the race and the lessons he learned. Jake talks about the importance of nutrition, sleep, and training for steep climbs. He also shares his thoughts on foot care and the water crossings during the race. Jake discusses his future goals, including making the US 24-hour national team, and offers advice for first-time 200-mile racers.

Brody Chisholm recently completed the 2024 Cocodona 250, finishing in 12th place. He learned about the race last year when he hiked the Arizona Trail and followed along with Cocodona. His family also participated in the Elden Crest 38 last year. Initially, his mom was going to be his crew chief, but his older brother and mom decided to run as well. They divided their family and friends into three crews. Brody had his dad as his crew chief and his little brother and cousin as his main pacers. He had a secret goal of beating the course record of 69 hours, but he ended up finishing in 75 hours. Despite that, he was happy with his performance and the support from his family. Brody Chisholm, a 17-year-old ultra-runner, shares his experience and insights from completing the Cocodona 250-mile race. He discusses the initial skepticism and split reactions from his crew members about his ambitious goal. Brody's motivation to push the limits of human endurance stems from his competitive nature and desire to be the best. He compares the competition in track and cross-country races, which last minutes, to the endurance races that last for days. Brody reflects on the mental and physical challenges he faced during the race and the importance of sleep and nutrition. He also shares his future plans and advice for young athletes interested in long-distance running.

• Brody Chisholm finished the 2024 CocoDona 250 in 12th place
• He had a secret goal of beating the course record of 69 hours
• His family participated in the race as well, with his mom and older brother running
• They divided their family and friends into three crews
• Brody had his dad as his crew chief and his little brother and cousin as his main pacers
• He used strategic planning to determine when and where to have pacers
• Through hiking experience helped him with mental toughness and overcoming lows
• He believes there will eventually be a super hybrid athlete who excels in both running and hiking
• Brody's performance impressed others in the race and received support and admiration Ambitious goals can elicit mixed reactions, but having a balance of skepticism and belief can indicate a good goal.
• Motivation to push the limits of human endurance can come from a combination of personal drive and upbringing.
• The competition in endurance races differs from track and cross-country races, but there are similarities in the mental and physical challenges.
• Sleep and nutrition play crucial roles in the success of ultra-runners.
• Young athletes interested in long-distance running should start with shorter races and gradually work their way up, while maintaining a focus on personal goals and enjoying the process.

Dina Griffin, a sports dietician, discusses nutrition considerations for ultra-endurance athletes, specifically focusing on 200-mile races. She highlights the importance of fueling and hydration in these events, noting that the longer duration and varying terrain present more room for error. Griffin emphasizes the need for individualized nutrition plans based on an athlete's experience level, sweat rates, and weather conditions. She also discusses the challenges of eating during races, including the potential for nausea and loss of appetite. Griffin recommends a combination of liquid and solid calorie sources, varying flavors and textures to combat flavor fatigue, and using high-carb mixes for sustained energy. She also addresses the role of caffeine and sleep deprivation in ultra-endurance events. In this conversation, Dina Griffin discusses nutrition strategies for ultra-endurance races. She emphasizes the importance of fueling properly before, during, and after the race, and provides practical advice on hydration, calorie intake, and nutrient supplementation. Dina also explains the role of a nutritionist and the difference between a registered dietitian and a nutritionist. She highlights the services offered by her business, Nutrition Mechanic, which focuses on one-on-one support for athletes in preparing for events and optimizing their daily nutrition. The conversation concludes with a discussion on the potential future innovations in nutrition for ultra-endurance athletes.

Takeaways

• Fueling and hydration are crucial for ultra-endurance athletes in 200-mile races due to the longer duration and varying terrain.
• Individualized nutrition plans should consider an athlete's experience level, sweat rates, and weather conditions.
• Nausea and loss of appetite can be common challenges during races, and athletes should experiment with different food sources and flavors to combat flavor fatigue.
• Combining liquid and solid calorie sources can provide sustained energy, and high-carb mixes are a convenient option.
• Caffeine can be used strategically for energy boosts, but individual tolerance and sleep deprivation should be considered.
• Eating a meal-sized amount of food and consuming fluids and electrolytes before and after sleep breaks can help athletes feel more energized and prevent calorie deficits. Proper nutrition is crucial for ultra-endurance races, and athletes should focus on fueling properly before, during, and after the race.
• Hydration is key, and athletes should be mindful of electrolyte levels and avoid overdrinking plain water.
• A nutritionist can provide personalized guidance and support for athletes, helping them optimize their nutrition for training and race day.
• Sweat tests can be helpful in determining an athlete's hydration needs, but it is recommended to seek out a testing center for more accurate results.
• Protein plays an important role in muscle recovery and should be consumed throughout the race, ideally every two to four hours.
• Innovation in nutrition for ultra-endurance athletes includes wearable devices that remind athletes to drink and ketone esters for cognitive support.
• Favorite foods during ultras can vary, but breakfast burritos are a popular choice.
• Collapsible hydrapack flasks and trekking poles are favorite gear items for ultras.
• Finding one's 'distance to empty' in terms of nutrition and performance is an ongoing process and may require experimentation and adjustments.

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In this conversation, Kevin Goldberg and Peter Noyes discuss the 2024 Cocodona 250 race and provide tips and insights for each section of the course. They cover topics such as the start location, water carrying, terrain, navigation, aid stations, and the overall difficulty of the race. The conversation is methodical and provides a comprehensive overview of the race. The conversation covers the sections of the Cocodona 250 race from Mingus Mountain to Mount Elden, including Jerome, Dead Horse Ranch State Park, Sedona, Schnebly Hill, Walnut Canyon, and Mount Elden. The speakers provide insights and tips for each section, highlighting the terrain, aid stations, challenges, and notable features. They discuss the beauty of the trails, the importance of mental preparation, the need for proper gear and hydration, and the opportunity to rest and refuel at aid stations. They also share personal experiences and memories from the race.

Key Takeaways:

• The race starts at a new location, avoiding the need to cross the Agua Fria River early on.
• Water carrying is important, and it is recommended to have the ability to carry four liters of water.
• Sections of the course vary in terrain, from runnable trails to steep climbs and rocky surfaces.
• Navigation is crucial in some sections, and following the GPX tracks is recommended.
• Aid stations provide essential support, and it is important to manage time effectively.
• The Mingus Mountain section is challenging, with concentrated uphill climbs and long downhill stretches.
• The Mingus Mountain to Jerome section is considered one of the hardest parts of the race.
• The race requires mental and physical preparation, as well as self-care and pacing strategies. Be mentally prepared for the challenging sections of the race and ensure you have enough water and fuel.
• Enjoy the beautiful trails and scenic views along the course.
• Take advantage of the aid stations to rest, refuel, and receive support from the race organizers and volunteers.
• Pay attention to the weather conditions and be prepared for temperature changes.
• Use trekking poles for steep descents and be cautious of potential hazards on the trail.
• Plan your strategy for the race, including pacing, rest stops, and crew support.
• Take care of yourself by dressing properly, fueling and hydrating adequately, and listening to your body's needs.
• Appreciate the transition from desert terrain to pine forests and the unique features of each section.
• Enjoy the camaraderie and support of fellow runners and the race community.
• Celebrate your accomplishments and savor the final stretch to the finish line.

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Joe shares his journey from college runner to ultra endurance athlete, including his experience running the Pacific Crest Trail and his transition to multi-day endurance events. He discusses his approach to training, including the use of doubles and variety in his workouts. Joe also talks about his upcoming race at Cocodona 250 and the competition he expects to face. The conversation touches on the challenges and excitement of ultra running, as well as the importance of being adaptable and open to new experiences. In this conversation, Joe and Kevin discuss their experiences at the Cocodona 250 race and the impact of COVID on their performance. They also talk about the All In Trail Collective, a coaching scholarship program for younger athletes. Joe shares his thoughts on the rise in popularity of 200-mile races and the future of the sport. The conversation ends with the Quick Five questions, where Joe shares his highest high and lowest low at Cocodona, his favorite food for a 200-mile race, his favorite piece of gear, and his perspective on finding his distance to empty.

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Callie shares her journey into ultrarunning, from discovering the sport to signing up for her first 50-miler and eventually tackling 240-mile races. She discusses the importance of representation and inclusivity in the running community and how she has become an advocate for body diversity. Callie offers advice for beginners, emphasizing the importance of believing in oneself and finding the fun in running. She also talks about the lessons she learned from her previous races and her preparations for the upcoming Cocodona 250. Callie discusses her upcoming race, Cocodona 250, and her excitement for the new sections of the course. She also talks about the importance of being comfortable with discomfort in ultra-running and the unpredictable nature of multi-day races. Callie shares her strategies for managing electrolyte balance during races and her mindset leading up to the event. She reflects on her experience setting the Maricopa Trail FKT and the sense of community that came with it. Callie mentions her interest in future races like Badwater and the Speed Project.

Takeaways

• Believe in yourself and find the fun in running.
• Representation and inclusivity are important in the running community.
• Experiment with fueling strategies to find what works for you.
• Sleep and gear choices can greatly impact race performance.
• Grit and the ability to be uncomfortable are essential in ultrarunning.
• Practice and recon of the course can improve race preparation. Embrace discomfort and be prepared for the challenges of multi-day races
• Manage electrolyte balance by knowing your sweat rate and adjusting hydration and sodium intake accordingly
• Setting an FKT can be a community effort and a way to bring people together
• Consider future races like Badwater and the Speed Project for new challenges

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Ultrarunner, Evan Birch, shares his journey in the sport and his experience in the Speed Project race. He discusses how running became more than just a physical challenge for him and how it helped him cope with his struggles with mental health. Evan also talks about his involvement with Bigger Than the Trail, an organization that provides mental health support to the endurance community. He then dives into the details of the Speed Project, an unsanctioned race from LA to Vegas, and how he prepared for it physically and logistically. He highlights the unique aspects of the race, including the choose-your-own-adventure route and the importance of having the right crew. Evan Birch shares his experience running the Speed Project, a 344-mile unsanctioned race from Los Angeles to Las Vegas. He discusses the logistics of the race, including how he and his crew navigated the route and managed rest breaks. Birch also talks about the challenges he faced during the race, such as dealing with injuries and staying motivated. He shares his nutrition strategy, which included electrolytes and real food, and emphasizes the importance of being adaptable and eating for fuel rather than preference. Birch also reflects on the mental aspect of the race and the need to focus on the progress made rather than the distance left to go. He provides insights into the unique culture of the Speed Project and offers advice for those interested in participating in the race. Birch concludes by discussing his future plans, including upcoming races and a documentary about his Speed Project experience.

Takeaways

• Running can be a powerful tool for coping with mental health struggles and finding joy and self-worth.
• Bigger Than the Trail provides mental health support to the endurance community, offering virtual care for those who may not have access to it.
• The Speed Project is an unsanctioned race from LA to Vegas, with a choose-your-own-adventure route and no official start or finish line.
• Preparing for the Speed Project involves both physical training and logistical planning, including choosing the right route and assembling a supportive crew.
• The race experience is unique, with the crew moving with the runner and the opportunity to problem-solve and make choices along the way. The Speed Project is a 344-mile unsanctioned race from Los Angeles to Las Vegas that requires careful planning and navigation.
• Managing rest breaks and nutrition is crucial during the race, and being adaptable and eating for fuel rather than preference is important.
• Staying motivated and focusing on the progress made rather than the distance left to go is key to completing the race.
• The Speed Project has a unique culture of camaraderie and support among participants.
• To participate in the Speed Project, one must have a compelling story and demonstrate what they can bring to the community.
• Evan Birch's future plans include participating in the BC Backyard Ultra, Tahoe 200, and Divide 200 races.