In this conversation, Coach TJ and Zoe discuss various topics related to ultra running, including pacing for ultra distances, carb loading, running downhill, heat training, splitting runs, and race planning for the Leadville 100. They provide insights, tips, and personal experiences to help athletes navigate these aspects of training and racing. The conversation emphasizes the importance of experience, data gathering, and intentional planning to optimize performance and achieve goals. In this conversation, Zoe and TJ discuss mental preparation for a race, carb loading, and downhill running techniques. Zoe shares her strategies for staying focused and motivated during a race, including visualization and drawing on past experiences. They also discuss the importance of carb loading and provide tips for effective carb loading before a race. Finally, they delve into the challenges of downhill running and offer advice on how to improve technique and build confidence.

00:00 Introduction and Overview

02:40 Pacing for Ultra Distances08:18High Intensity Interval Training

10:10 Hill Workouts on a Treadmill

16:04 Race Planning for the Leadville 100

20:16 Approximating Pacing and Nutrition

26:19 Formulating a Race Plan

29:01 Calculating Nutrition and Hydration

31:43 Building a Race Crew

33:35 Mastering Mental Preparation

42:07 The Importance of Effective Carb Loading

51:35 Improving Downhill Running Technique