She Runs Ultras

In this episode I'm chatting with my friend and fellow ultra runner, Caryn Lamphier.  If you remember back in my Moab 240 recap episode, I mention running with a group of people on day / night one...Caryn is one of those people.  I wanted to get her perspective on how the race went after we parted ways...here's what she had to say!  

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

Every once in a while, I get a message from someone who’s just discovered the podcast and tells me they’re starting from episode one.

And every time…I cringe a little.

Not because I’m embarrassed (okay, maybe a little).
But because that version of me isn’t who I am anymore.

In this episode, I talk about why that cringe actually matters—and why it’s a good thing.

If you’re not uncomfortable with your past work, past decisions, or past version of yourself…there’s a good chance you haven’t grown very much. And staying the same might feel safe, but it’s not how progress happens.

This episode is a bit of a rant (in a loving way).
About growth.
About change.
About letting yourself evolve without apologizing for who you used to be.

If you’ve ever looked back at old training logs, old goals, old beliefs, or old versions of yourself and thought, “Yikes…”—this one’s for you.

In this episode, we talk about:

• Why cringing at your past self is actually a sign of growth
• What it means when you outgrow old ideas, strategies, or identities
• Why staying the same is far more dangerous than changing
• How this applies to training, coaching, and life in general
• And why I’m okay not being the same coach—or person—I was years ago

You don’t need to erase your past to grow past it.
And you don’t need to stay loyal to a version of yourself that no longer fits.

Growth is cringe.
And that’s how you know it’s working.

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

We love to talk about grit in ultrarunning. Toughness. Digging deep. Pushing through.  But in most cases…you don’t DNF because you’re not tough enough.

You DNF because of  small decisions made when fatigue, stress, and emotion start running the show.

In this episode, I’m pulling lessons from the book Where You’ll Find Me by Ty Gagne — a powerful exploration of risk, decision-making, and how experience can sometimes work against us in high-stakes environments.

In this episode, we talk about:

• Why experience doesn’t cancel risk — and how it can quietly increase it
• How ultra races fall apart through decision stacking, not one big mistake
• Why rigid plans fail when conditions change — and what flexible athletes do instead
• The hardest calls in an ultra: when to slow down, pivot, or walk away
• How fatigue narrows judgment — and how to train decision-making, not just fitness

Enjoy!

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📈 BOOK A TRAINING PLAN TRIAGE

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

In this episode, I’m talking about the part of training that no spreadsheet can prepare you for — the blank space between the lines of your plan where uncertainty, second guessing, and mental load tend to creep in.

We’ll dig into:

• why having a solid training plan is only the starting point
• what actually causes runners to keep searching for a “better” plan
• why effort alone doesn’t resolve the discomfort that shows up in longer-distance training
• and how the human interacting with the plan matters more than the plan itself

If you’ve ever felt like you were doing everything right but still weren’t sure how to coach yourself through the gray areas, this episode will help you see why, without pretending there’s a one-size-fits-all fix.

Because ultra running isn’t just about execution.
It’s about learning how to think, decide, and adapt when things don’t go exactly as planned.

🎧 Listen in — and if this conversation hits close to home, you’ll understand exactly why the She Runs Ultras membership exists.

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📈 BOOK A TRAINING PLAN TRIAGE

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

Procrastination isn’t a motivation problem.  It’s a timing problem.

In this episode, I’m breaking down a simple rule that helps you stop overthinking, stop negotiating with yourself, and start actually doing the things you say you want to do—whether that’s drinking more water, getting more steps, starting strength work, or training for an ultra.

We’ll talk about:

• Why we get stuck between thinking and doing
• How to close the gap before overthinking takes over
• Why starting small is the secret to follow-through
• How repetition builds confidence (and momentum)
• Why accountability matters more than willpower

If you tend to put things off until they feel heavy - or abandon them altogether - this episode will help you build the skill of following through.

Think the thought.
Do the thing.

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📈 BOOK A TRAINING PLAN TRIAGE

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

I watched a guy at my gym casually drink raw egg whites straight from the carton.  No shame. No hesitation. Zero concern for what anyone else thought.

Was it gross? Yes.
Was it also kind of impressive? Also yes.

And weirdly enough… it’s the perfect metaphor for ultra training.

In this episode, we’re talking about why the “weird” things you do in training often make complete sense for your goals—even if they look ridiculous to everyone else. Because ultra training isn’t about looking normal. It’s about doing what actually works.

We’ll dig into:

• Why caring what other people think about your training is holding you back
• The difference between smart weird and random internet nonsense
• How to break big, scary ultra goals into simple, doable steps
• What actually matters when you’re training for your first (or farthest) ultra
• Why confidence comes from sticking to your plan—not copying someone else’s

If you’ve ever worried about looking silly, overthought whether you’re “doing it right,” or felt tempted to chase flashy training trends… this episode is for you.

So yeah.
Drink the egg whites.
Metaphorically.

🏃🏻‍♀️GET MY FREE 8-WEEK BASE BUILDING TRAINING PLAN

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📈 BOOK A TRAINING PLAN TRIAGE

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

In this episode, I'm chatting with Mamba 100 Race Director, James Boler.  This is your deep dive into everything you want & need to know before hitting that sign up button.  Links to all the websites and groups James mentions in the show are linked below.  

Join the Mamba Trail Runners Facebook Group

Sign up for Mamba 100 on UltraSignUp

Check out the Mamba Trail Runners Website 

🏃🏻‍♀️GET MY FREE 8-WEEK BASE BUILDING TRAINING PLAN

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📈 BOOK A TRAINING PLAN TRIAGE

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

We’re doing something really fun next year and you’re invited!

In this episode, I’m spilling the details on the two destination races the She Runs Ultras crew will be tackling together in 2026: the Hypnosis Night Runs in Arizona 🌵 and The Mamba in Tennessee 🐍.

These races are all about adventure, community, and options — whether you’re going short, long, or somewhere in between. You’ll get to train alongside an amazing group of women, build your confidence (yes, even at night!), and cross that finish line knowing you had support every step of the way.

Want in?
Check out the race links below and come run with us!

🌵Hypnosis Night Run 

🐍 The Mamba 

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📈 BOOK A TRAINING PLAN TRIAGE

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

In this episode, I answer a great question from listener (and She Runs Ultras member) Kierstin:

How do you train mental toughness and resiliency when the moments you need it don’t show up until 12+ hours into a race?  And how do you practice that in everyday life without recreating 20 hours of race fatigue?

Here’s the truth: you’re practicing mental toughness 24/7, whether you realize it or not.  It doesn’t start with huge, heroic efforts. It starts with the small, uncomfortable, inconvenient stuff you’d rather avoid.

Inside the episode, we cover:

• Why mental toughness is built the same way strength training is — light weight first, then load.
• How “small annoyances” are actually prime training reps for mental resilience.
• Why skipping straight to the big challenges leaves you vulnerable to the small ones that derail races.
• Real examples of micro-challenges you can start using today:
  stretching after a run, running the hill you hate, waking up early, joining the back of the pack, choosing the rocky trail, etc.
• How to make a simple “uncomfortable list” and use it as a training progression from small → big.
• The real battle: the mental chatter that shows up before you even start the task.
• Why your self-talk before, during, and after these moments matters just as much as the action itself.
• A reminder that on race day, curveballs will happen — and these daily reps are what prepare you to meet them instead of fold.

I also talk about Episode 90 — Believe Hard, and why believing in your future self (yes, even irrationally at times) is a huge part of developing resilience.

If you want mental toughness to show up for you on race day, now is the time to start practicing — with the small stuff first.

Enjoy this episode — and start training your mind just as intentionally as your miles.

🏃🏻‍♀️GET MY FREE 8-WEEK BASE BUILDING TRAINING PLAN

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📈 BOOK A TRAINING PLAN TRIAGE

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📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM



 
 
 
 

If you’ve ever tried using RPE (Rate of Perceived Exertion) and thought:

“Am I doing this right?”
“Why does this feel harder today than last week?”
“Is this even working?”

…this episode is for you!

Today we’re breaking down effort-based training — what it is, why it matters, and how it can totally change the way you approach running, especially if you're a woman in your 40s (and beyond) who wants to run longer, stronger, and yes… get faster on the trails.

Spoiler: RPE isn’t woo-woo.
It’s not guessing.
And it’s definitely not “slacking off.”

RPE is a training skill — one that helps you manage your energy, train smarter, reduce burnout, stay consistent, and build the kind of durability you actually need for ultras.

When you train by effort… speed finds you.

In this episode, we’ll cover:

🔹 Why so many midlife women struggle with RPE

🔹 What RPE actually is (and is NOT)

🔹 How effort-based training makes you a stronger ultrarunner

🔹 The surprising way RPE helps you get FASTER

🔹 How to start using RPE today

Whether you’re training for your first 50K, getting back into running after a layoff, or trying to feel more confident on the trails, this episode is going to give you the clarity and confidence you’ve been missing.

🏃🏻‍♀️GET MY FREE 8-WEEK BASE BUILDING TRAINING PLAN

🔥 APPLY FOR MY GROUP COACHING PROGRAM

📈 BOOK A TRAINING PLAN TRIAGE

➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP

📸  FOLLOW ME ON INSTAGRAM

📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM