A couple months ago I (Sean) noticed a perfectly curated, simple instagram post recapping all the major ultra running events from the previous weekend. A couple clicks later I found myself on Substack reading the full edition of The Ultra Minute, a newsletter written and curated by Ken Seals. Ken was gracious enough to join us for a conversation about creating an audience, capturing the past present and future of ultra running, his experience hiking the AT and being a fringe fan of the sport for over 20 years, to taking a career break to help raise his kids, and taking a chance on diving headfirst into the world of trail and ultra running news. A Virginia native, Ken now lives in Austin with his wife and kids, and continues to cover ultra news primarily through his Substack.

Subscribe to Ken's Substack newsletter here.

Follow The Ultra Minute on Instagram here.

Follow Roots on Instagram here.

Chapters

02:12 The Birth of the Ultra Minute

06:34 Transitioning from Tech to Trail Running

10:24 The Challenge of Covering Ultra Running

14:19 Finding Balance in Content Creation

18:32 Exploring Ken's Background and Journey

22:21 Growing up on the James River

28:10 Ken's Accidental Ultralight Thru Hike

33:34 Thru Hiker Confidence

42:08 The Future of Ultra Running: Community and Cultural Events

56:49 Ken's Interest in the FKT Scene

01:00:05 Balancing Personal Interest and Audience Engagement in Ultra Running

01:06:48 The Future of Ultra Running Media and Technology

01:17:50 Spotlight on Emerging Athletes and Their Stories

01:25:21 Hot Takes

The Ultra Minute, trail running, content creation, entrepreneurship, Ken Seals, podcasting, Substack, ultra running news, balancing family and work, trail running, ultra running, Appalachian Trail, thru-hiking, ultralight gear, endurance sports, outdoor adventure, Ultra Running, FKT, Race Coverage, Audience Engagement, Technology in Sports, Ken's Journey, Hans Troyer, race strategy, performance analysis, media in sports, trail running, David Roche, Western States

On this edition of the rundown Alvah and Sean breakdown Al's experience at the Hellbender 100 mile outside of Ashville, NC. Alvah was able to buckle down and finish in the face of some pretty violent stomach issues, chafing, and blisters. Al's advice: respect the distance. The boys also shared more reflections on Cocodona, the validity of mandatory gear for races, and some hot (and lukewarm) takes on ultra running at large.

Chapters

02:51 Understanding the Challenge of 100-Mile Races

05:57 Preparation and Strategy for Hellbender

17:57 Mental Resilience and Support Systems

20:56 The Final Stretch and Overcoming Obstacles

24:05 Respect the Distance

33:33 The Impact of Helene on Old Fort and Ashville

36:35 Training Strategies for Upcoming Races

40:00 Lessons Learned from Hellbender

43:51 Cocodona Race Insights and Performances

54:49 The Future of Team Dynamics in Ultra Running

01:05:24 Gear Talk

01:21:37 Hot Takes

01:35:06 Future of East Coast Ultra Races

#hellbender100 #northcarolina #eastcoast #ultrarunning #trailrunning

Arlen Glick joins the fellas to talk all things BEAST coast, the recently released Aravaipa film 'The Chase' featuring Arlen as one of five runners, his decision to have ACL surgery after 12 years and 30,000 miles of running without an acl, and his love of fishing. Big thanks to Arlen for joining us for nearly two hours! We cannot wait to see the how he continues to demolish expectations and write his own unique path in the sport of ultra running.

The link to The Chase on Youtube!

Link to the MindBodyMarathon Interview we referenced here!

Chapters

00:00 Defining the 'Beast Coast'

02:58 Running/Fishing Biathalon?

06:03 The Chase Film

08:52 Arlen's Journey to Ultra Running

12:12 Cocodona: A Unique Challenge

15:09 Injury and Rehab journey

18:11 The Evolution of Arlen's Running Career

38:29 Aravaipa and Relationship with Jamil Coury

41:23 Connections Beyond Running: Music and Community

43:49 The Impact of Documentaries on Ultra Running

52:48 Navigating Social Media as an Athlete

01:06:36 Finding Value in things other than Performance

01:18:13 Coaching Dynamics: Arlen and David Roche

01:25:28 Long-Term Goals vs. Short-Term Fixes

01:28:29 Experiences at Hard Rock and Future Aspirations

01:33:02 Team Dynamics and International Experiences

01:39:56 Fishing as a Metaphor for Life and Running

Beast Coast, ultra running, Cocodona, community events, injury recovery, competitive spirit, running journey, athletic competitions, Arlen Glick, outdoor sports, ultra running, community support, Aravaipa, Jamil Coury, music connections, ultra running documentaries, social media in sports, performance mindset, coaching dynamics, training, coaching, accountability, long-term goals, ultra running, Hardrock100, WSER100, team dynamics, fishing.

Beast Coast Alumni and old friend Rachel Lemcke joins Sean for a conversation about the value of personalized one on one coaching for athletes of all levels, her approach to coaching and being more than just a training programmer, to her own journey as an athlete over the past year navigating health issues and identity as a competitive athlete.

Check out Right Mind Running Company to learn more about one on one personalized coaching and training here!

Connect with us on instagram here for more Roots content!

As always, thanks for listening and being a part of the Roots Family!

Chapters

00:00 Introduction to Rachel Lemke and Her Journey

06:02 Gorges 60k and The Daybreak Racing Community

11:48 Rachel's Coaching Philosophy and Approach

14:54 Transitioning to Full-Time Coaching

21:00 Empowering Athletes and Debunking Myths

24:05 The Importance of Coaching for All Levels

33:27 Building Long-Term Relationships with Athletes

39:29 Identity Outside of Athletic Performance

43:51 Finding Perspective in Running and Life

46:52 Trusting Your Body After Setbacks

49:02 The Unique Coaching Dynamic with Tabor and Eli Hemming

55:27 Training for High Lonesome 100-Miler

59:27 Finding Joy Beyond Competition

01:01:55 Embracing Failure and Learning from Experience

01:10:18 Balancing Expectations and Reality in Training

01:16:36 The Role of a Coach in an Athlete's Journey

ultra running, Rachel Lemke, Daybreak Racing, Gorge Waterfalls, running community, athlete development, coaching philosophy, training strategies, accountability, athlete needs, race preparation, long-term relationships, athlete success, work-life balance, health challenges, running, coaching, athlete mindset, race preparation, athlete experiences.

Roots Fam! Coming off a second place and golden ticket finish at the Canyons 100k, joining Sean on the podcast this week is none other than the YOUNG and Fit , Hans Troyer.

Hans stormed onto the ultra scene in 2024 performing at an elite level in some of the most competitive races in the US. Sean and Hans chat about his experience with trail running culture, his passion for training and working hard, desire to compete and see just how fast he can get. The hard work is clearly paying off and we can't wait to see where Hans will go.

If you enjoyed the podcast give us a review and follow our instagram

Hans' Youtube Channel here

Chapters

00:00 Introducing: Hans Troyer

07:44 Training in Georgia/ The Canyons Build

14:43 2024 Bandera 100k

22:09 Lessons Learned and Future Goals

27:47 Obsession with Golden Ticket Races

38:46 Headspace After Canyons 100k

43:46 Being Welcomed into the Ultra Running Community

01:01:49 WSER Predictions and Insights

Hans Troyer, ultra running, recovery, college running, training, Bandera, Rabdo, inspiration, running community, Western States, ultrarunning, Black Canyon, Golden Ticket, David Roche, mental strategies, community, hydration, nutrition, training, racing, trail running, ultra running, 100-mile races, community, future races, predictions, hobbies, kinesiology, training, competition

In this episode, Sean Cate and Al discuss the evolution of trail running, focusing on how media coverage and technological advancements are shaping the sport. They delve into upcoming races, particularly the Promise Land and Canyons 100K, sharing personal insights and predictions about the competition. The conversation also highlights the importance of community when it comes to retail running stores, and more.

Highlights

02:47 Gorges Race Insights and Performances

06:09 The Impact of Media on Ultra Running

08:52 The Future of Live Streaming in Ultra Events

12:02 Shoe Brands and Their Commitment to Trail Running

18:04 Industry Changes and Athlete Development

36:16 The Evolution of Trail Running Media

40:00 Innovations in Trail Running Gear

42:50 Upcoming Races and Personal Goals

46:15 Analyzing the Promise Land Race

01:01:31 Previewing the Canyons 100K

Thanks for listening, happy trails!

-A&S

Alvah and Sean welcome Caleb Bowen to the show this week!

If you enjoyed the show please follow, save, give us a review and feel free to send any questions or comments our way either in the comments section of the podcast or via instagram.

Chapters

00:00 Introduction to Caleb Bowen and His Journey

03:03 Growth of the Ultra Running Community in West Virginia

06:03 The Impact of Running on Local Communities

09:09 The Allure of Highland Sky Ultra

12:05 Transitioning Between Local and Competitive Races

15:00 Experiences at Canal Corridor and Other Races

32:41 The Coaching Committee and Its Influence

37:44 Balancing Coaching and Personal Goals

46:12 The Pride of West Virginia

49:01 Recruiting and Local Talent

50:36 The Grit of West Virginia's Heritage

53:54 Experiences at Grindstone 100

01:03:44 Reflections on Western States 2023

01:11:10 Coaching Through Disappointment

01:13:30 Facing Redemption at Javelina

01:26:18 Showcasing West Virginia's Beauty through Racing

01:28:22 Future Podcast Directions and Community Stories

Thanks for listening! Catch on the next episode😎

Alvah and Sean bring you the very first edition of the Roots Rundown. The fellas catch up on Al's recent 50 miler, thoughts on the Norda 005s, all the race recaps fro Chianti, Big Alta, and more.

Let us know what you think and be sure to follow and leave a review if you enjoy the show!

-Al & Sean

This episode of Roots is brought to you by hard work and determination. 

Sean and Al are joined by Butch Slabach, a Virginia native coming hot onto the scene and throwing down some impressive times on classic Virginia ultra races, as well as out west with some of the best athletes in the sport. The fellas talk about Butch’s unorthodox intro into trail and ultra running, his time at the Virginia Tech Ultra Club, moving out to Oregon with his wife Emily, and then subsequent return to Virginia. Tune in to hear about Butch's breakthrough year in 2024, and a preview of what is to come for Butch in 2025. 

If you enjoyed the show give us a follow, shoot us any feedback, or share with a friend. 

Thanks for listening

❤️

-Al & Sean

Joining the Roots Running pod, none other than THE Dr. David Horton. Not a single person that we know of has influenced more people to become true runners and ultra-runners as Horton. Not only that, Dr. Horton started this decades before youtube, social media, and podcasts.

This episode features a sweeping view of the sport of ultra running from JFK 50 miler in 1979, winning the first two Hardrock 100's, to the mind blowing course records we've seen broken today at the sport's most competitve and historic ultras. In addition to being the second Barkley finisher ever, Horton was the pioneer of FKT's, setting the record on the Appalachian Trail before when no one had ever dreamt of 'running' the 2000 miles from Georgia to Maine.

Horton shares about the challenges of training in Virginia while competing out west at altitude, his thoughts on Tara Dower's recent success both of the AT and at Black Canyon's 100k, and his experience founding Mountain Masochist 50.

If you enjoyed this episode share it with a friend, follow and give us a review!

Thanks for listening❤️

-Sean & Alvah