Kaci Lickteig has a solid history at Western States, winning the storied trek from Squaw Valley to Auburn last year, and starting the race this year in tip top shape and ready to race hard.

Considered one of the best trail ultramarathon runners in the country, Kaci was odds on favorite to stand atop the podium on Sunday, and that all seemed to go as planned for the first 30 miles. She went into the race in perfect shape physically and had her regular crew to help her along the way, no sign of impending problems.

But then, somewhere in the Canyons section of the course, Kaci fell apart. Anxiety, heat, headache, fears of passing out…all symptoms she was experiencing when there were still 60 miles to race. Rally? Lay down on the trail? Take a DNF?

Encouraged by her crew and eventual pacer/friend Miguel, Kaci walked and cried most of the way to the river crossing at mile 74.  There, she sat down for an hour, threw an epic pitty party, and tried to quit. Broken. Defeated. Stubborn and done for the day, Kaci said she didn’t want to go on.

That’s when her crew (including AJW), coach Koop, and friend and competitor Stephanie Case stepped in and got Kaci back on the trail where she walked, prayed, ran, cried, and eventually sprinted to a 24:02 finish, just outside the clock for a silver buckle.

Kaci’s got a great story of determination, perseverance, and grit that we can all relate to, and I’m thankful she shared it with URP.

 

Kaci Lickteig Episode Notes

Here’s Anna Frost’s book I was talking about.

Here’s the Stephanie Case interview. Definitely give it a listen, if not just for the first 22 seconds.

Outro music by David Stango. We interviewed David about Eastern States right here.

Amy Sproston has 50 results on her ultrasignup, and 49 of them are top ten results.  She’s won the IAU 100k Championships and finished 2F last year at Western. How has she been able to perform at such a high level for over a decade?

In this interview (her 2nd on URP), we dig into what attributes her consistency.  Is it diet? Training? Genetics? Her answer is refreshing and will give many of us hope.

How does she train so consistently, effectively, and efficiently, with a travel schedule that’s already taken her to eight exotic countries this year? 

We also talk about the secrets to Western. How to handle the heat, the canyons, the competition, hype, and who’s the best person to have on your crew.

 

Amy Sproston Episode Sponsor

Episode sponsored by Camelbak. Check out their lineup of packs, handhelds and waistbelts, featuring the only insulated softflask on the market.

 

 

 

 

 

 

Amy Sproston Episode Notes

Here’s our first interview with Amy from 2013.

Outro music by AJ LeGrand.

 

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Jackie Merritt has been tearing up the trail and ultra scene on the (b)east coast for a number of years.  She’s racked up top performances at the USATF Trail Championships, nabbed the overall win at Ice Age 50k, set a new course record at Pinhoti 100 in November, then won the Georgia Death Race this year. That win earned her a coveted Golden Ticket to the Western States Endurance Run.

How will this east coaster handle the deep field and the hot dry temps in the Sierra Nevada? We’ll see on Saturday, but Jackie’s been putting in the training, heat acclimation, and talking to enough WSER experts to give the ladies race a good jolt!

Jackie is 29, she’s a Physical Therapist with a PhD in biomechanics and neuroscience and studies at Emory University in Atlanta Georgia. 

In this interview we talk about:

* Crazy east coast races that she claims she doesn’t like.

* Training for heat in the stifling Atlanta summer.

* Standard poodles.

* What she expects to happen this weekend.

* Hoppy IPAs. (She’s coached by AJW, after all.)

* Transitioning from a basketball player and triathlete to a dirty trail ultra runner.

* Her next races.

Jackie Merritt Episode Sponsor

You’ve heard her sit shotgun with me for years on URP, now check out her book! Sarah Lavender Smith weaves her story telling, coaching knowledge, and vast personal running experience into her first book about this ridiculous sport of ours: The Trail Runner’s Companion: A Step-by-Step Guide to Trail Running and Racing, from 5Ks to Ultras.

 

Jackie Merritt Episode Notes

Here’s the site for the Canoctin 50k.

Here’s the site for the Yeti Trail Runners and here’s our interview with leader Jason Green.

Outro music: Here’s the site for AJ LeGrand.

 

 

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Jim Walmsley is a fearless runner who’s been known to target other runners, records, and FKTs with abandon.  His performances have backed up and sustained this confidence as he’s only “lost” one race in over two years–that the infamous “wrong turn heard ’round the world” at last year’s Western States Endurance Run.

But there’s another side of Jim that we weren’t aware of. What is it that fuels this need to win and control his destiny? What is he trying to prove by putting down the training and making audacious claims for high profile records? And what exactly happened during his time in Montana to fuel all of this? In this new film by Myke Hermsmeyer and Matt Trappe, we learn a lot more about Jim than just his running exploits.

In this interview, we get into all of that–specifically a few pivotal moments in his Air Force career that spun out of control, but that eventually brought him to where he is today–one of the best ultramarathon runners in the world.

 

Jim Walmsley Episode Sponsor

Episode was sponsored by the Last Man Standing Ultramarathon. Held on September 2 in New Gloucester Maine, the race uses a unique format to test which runner is able and willing to run the longest without quitting. Do you have what it takes to stay in the game mentally? Find out!

 

Jim Walmsley Episode Notes

Here’s our original interview with Jim. Here’s our next interview with him from his screaming-fast Bandera time, and here’s our interview from last year right after the wrong turn at Western States.

Here’s the movie we based the interview around. It’s produced by Myke Hermsmeyer and Matt Trappe and it’s fantastic.

Here’s a link to Matt Flaherty’s music site.

URP Linkage

Andrew Chapello Interview

In 2016, Andrew Chapello ran a Western States qualifier at Canyons 100k.  He finished the race and threw his only ticket into the pot for the lottery in December.

His name didn’t get drawn, but he was added to the wait (#36) list as a possible starter. Would 35 lottery winners DNS by June 24? What should he do? Train like he’s going to run it? Take it casual and assume that he might not…or that maybe he will toe the line? Register for a backup run? And how long does he train until he ends his quest?

In this interview, we speak about the physical and emotional roller coaster of getting into the “Big Dance”, but not really getting in. How did he and his coach (David Roche) prepare? What type of training did he do, and how did that all coincide with his road marathon training?

Not only was he balancing the “maybe/maybe not” scenario, but if this would be Andrew’s first crack at a hundred miler. What did he fear about the race, and what was he looking forward to. In our chat, Andrew let me know that he’d been volunteering for the past few years and has seen 100 miler aid stations up close, so we know he’s fine in that department, but what aspects of the big day are troubling him? How does he cobble together a crew and pacer in less than two weeks?

Andrew’s got a great story that was fun to hear. 

 

Andrew Chapello Episode Sponsor

Will you be on the North Shore of Lake Tahoe for Broken Arrow or Western States? Is your crew looking to stay busy, or maybe you’re looking to cure your taper? Yoga, SUP, trail running, and other outdoor adventures available at a 9 day festival with other runners, beer, elites, and good times. Most events are free and have limited space, so click link for more info and to register.  Alpenglow Mountain Festival is June 17-25.

 

Andrew Chapello Episode Notes

Interested in grabbing a signed copy of Sarah’s new book? Sign on to Patreon for $12/month and you’re eligible. First contest will start tomorrow!

Here’s Andrew’s blog. Check it out.

Outro music by David Stango. Here’s my interview him from last year and here’s his music page.

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The last time we spoke with original URP host Scotty Sandow was in February of this year.  At that point, Scotty had (re)committed to running his first hundred miler after taking an extended absence away from the trails and was fully dedicated to push through life and making it happen.

In that interview (listen here), we spoke about having a coach, finding solace on the trails, reconnecting with his running friends, and having a big goal on the calendar to work towards. Scotty has run plenty of ultras, but Rio Del Lago 100 will be his first buckle-worthy race.

Well, life got in the way and seems to be testing Scotty’s resolve right when he intended to be focusing on training for Rio. So how is he responding to the adversity and emotional pulls of breakups, family issues, cancer, and other curveballs?

Well, yesterday, Scotty and I got together and he told me about his life now. How’s his running going? What obstacles is he dealing with when trying to focus more on fitness, and how does he deal with adversity and pain in his “non-running” life.  Is he still on a positive trajectory of getting faster and stronger, and how has all of that affected his diet and overall fitness?

Of course we also talk about extreme yoga injuries (huh?), which prominent ultrarunner he ran into at the Taco Tree in Auburn, and he gives his explanation of what happened at the Canyons 100k. (On that: That was an unexpected conversation and I’d just as well leave it alone, but hopefully his explanation provides some context and finally puts this particular incident to bed.)

In a world where we often only see the perfect life through the obscured lens of social media, Scotty lays it out there and shows the “real life” side of the equation.

Enjoy the show.

Scotty Sandow Episode Sponsor: North Face Endurance Championship – Wisconsin

With distances from 5k to the GoreTex 50 miler, the North Face event in Wisconsin (60 miles south of Madison) is a fast and runnable course (much of it is on the renowned Ice Age Trail) that will appeal to elite speedsters and new MUT runners alike.  Use URP15 for a discount at any distance. Sign up right this way.

 

Scotty Sandow Episode Notes

Be sure to check out our original interview from February that puts this all into context. If you’ve only been listening to URP for a few years, that episode should give you an idea of Scotty’s role in what you’re reading right now.

Here’s Scotty’s coach, David Roche.  

Here’s the race he’s running in September: Rio Del Lago 100. It’s the same race past URP guest Nicole Ederle will be lining up for too!

Here’s Matt Flaherty’s outro music.

Nick Arciniaga will line up at North Face Endurance Championship with the fastest marathon time of anyone on US soil. Faster than Max King (2:14). Faster than Sage Canaday (2:16). Faster than Jim and Zach (though I don’t believe either have ever run a proper marathon) and Ian (2:21) and everyone else.  A 2:11 puts Nick into a special category—one that we haven’t seen on the trails before, and another thing…Nick’s determined to win it.

So what does that mean? What does 4:59 min/mile get you when you’re dealing with twice the distance, hills, mud, hydration, nutrition, and considerably less money than any of your other races?  Ethan and I chat with Nick about his upbringing, his love of running, and what’s leading him to try out trail ultramarathons in the first place.

One things is for sure, and that is Nick is not new to the trails. From running XC in high school and college to living with pro MUT runners in Flagstaff, Nick’s got plenty of trail experience and MUT mentors to learn from. He mentions in the interview that he’s training with Jim Walmsley, Chris Vargo, Cody Reed, and Tommy Puzey, so we’re not questioning whether he knows what he’s getting himself into.  Quite a group!

In this interview, Nick discusses his desire to break records at North Face and Western States, despite never having run a trail ultra before, but explains that confidence is necessary when audacious goals are set.  Much of this comes from his competitive childhood, and we talk about the atmosphere in the Arciniaga household that still hold true today.  Game. On!

Nick, Ethan and I also talk about Nick’s original strategy of basing his workouts after that of streak runners, but found that injuries resulted quickly and chose a route with more rest days.

We discuss the professionalism (or lack thereof?) in our sport, and whether there’s money to be made in it from an athlete’s perspective, and talk about the details of coaching–and getting coached–for big races.

And yes, we talk about Star Wars, Boba Fett, Light Sabers, the Breaking2 Project, beer, and more.

Nick Arciniaga Episode Sponsor

Looking for quality compression gear that doesn’t have a seam running right through the nether regions? Be sure to check out RUHN Seamless Technology for a great solution. The company slogan is “Let Our Goods Protect Yours.” Run by an endurance athlete in Utah, RUHN has both bottoms and tops for men and women.  Read Ben’s review of the base compression shorts right here. Click the logo to the left or this link right here.  Big thanks for their support.

 

Nick Arciniaga Social Media Channels

 

 

 

Nick Arciniaga Episode Notes

Be sure to click the links above for Nick’s blog and social channels.

Outro music is by Matt Flaherty. Here’s his music channel, and here’s our original podcast with him from a few years ago.

Here’s a link to the Broken Arrow Skyrace.  As I mentioned,

Wally Hesseltine is seventy two years old and is gearing up for another run at Western States Endurance Run in a few weeks.  He’s run it a number of times, but many will remember his non-finish last year when he passed under the arch less than two minutes after the cutoff.

 

But don’t worry, Wally has plenty of other finishes to talk about. He’s raced every single month since 1981, completing over 500 races and nearly 200 ultramarathons and kept records of all of them. In this interview, Ethan and I talk about a wide range of subjects:

* His start in running and conversion to trail ultramarathons.

* Significant races in his career and people who’ve affected his running.

* Lessons and mistakes he’s made along the way.

* How he’s run so many races and can still count his DNFs on one hand.

* What he appreciates about the tradition and culture of the trail scene.

* How goal setting and record keeping are intertwined.

* What he remembers about the last few miles of Western States 2016 and any regrets he has about his performance.

* Any advice he has for new (quick) runners getting into the sport.

* How he gained entry to the 2017 race and what he’s doing to ensure success.

 

Wally Hesseltine Episode Sponsor

Looking for gels made from real ingredients that you can pronounce? Muir Energy products are hand made in small batches, contain no additives or preservatives, are GMO and gluten free, and have some pretty freakin cool flavor combinations. Use ULTRA10 for a discount at checkout.

 

Wally Hesseltine Episode Notes

You must watch this short film on Wally’s run at Western last year. It’s called “30 Hours”, is produced by Alex Massey, and is awesome.

URP Gear Editor Ben Zuehlsdorf reviewed the Altra Escalante, Altra Lone Peak 3.0, and the HOKA Speedgoat 2. Stay tuned for written reviews from each and more gear previews from Ben.

Here’s a link to Matt Flaherty’s music. 

And hey, while I have you here, please consider joining Patreon and supporting URP with a small monthly subscription. You’ll learn about upcoming guests and show ideas, be eligible for gear giveaways, and have direct access to me with any questions.  Thanks again everyone. I really appreciate it.

 

Trail Heads Escape was a fun trail running camp in Michigan Bluff that I attended last weekend. Set near the iconic Western States Endurance Run course, campers ran Volcano Canyon and El Dorado Canyon, saw product demos from Nathan, HOKA, Addaday, Altra, and Drymax, and listened to coaches talk about the trails. We also played giant Jenga, lawn darts, card games, watched the Trails in Motion film festival, and avoided swarms of bugs. The camp was organized by Fleet Feet Sacramento.

After dinner on the first night, I recorded the following podcast in a live setting.

The campers were a mix of new-ish runners and those who’d been hitting the trails for a long time, so the panel discussion ranged from beginner question to detailed nutrition questions to “how in the world does a pro ultrarunner make money?”

Panelist/podcast guests were Meghan Arbogast, Zach Bitter, and Hayden Hawks.  I emceed the event and the Q&As were from audience members. Great questions and honest answers from the runners.

Trail Heads Escape Episode Notes

Here’s a link to the Trail Heads Escape camp, sponsored and organized by Fleet Feet Sacramento.

This is the nutrition/supplement sponsor Hayden spoke about.

 

If you’ve heard the show over the past few months, you’ve likely heard Sarah mention her preparation and training for the Mauna to Mauna stage race in Hawaii. Six days of running over beautiful trails, volcanoes, lava fields, and beaches, the event would cover 155 miles with variable weather and terrain. 

Stage races are a different type of ultramarathon. While most days don’t cover >26.2 miles, the day after day after day of running taxes the body in a different way, and once the aspect of carrying all of your own gear is added to the equation, we’ve got a different event entirely with a whole different set of requirements.

In this episode, Sarah and I discuss:

* The training involved for a multi-day race and whether she thinks she was adequately prepared.

* The gear and nutrition prep she went through for a seven day race. What is she glad she brought, and what does she regret not packing?

* How she handled the news when the RDs ran into some serious course logistic changes that took the runners from the trails onto highways and construction sites.

* Altitude running in Hawaii?

* The camaraderie and vibe of an international stage race.

* The mental aspect of running day after day in a “bubble” of bliss, but also the emotional toll it takes on the body.

* What it’s like to race someone to the finish after already running for 150+ miles.

Episode Sponsor

Destination Trail puts on incredible events in some of the most beautiful places in the country. From 5ks to 234 mile single-loop races, they feature superb management, great food, and after parties with beer and live music.  Very highly recommended for the person just getting into trail racing all the way up to the stage racing veteran looking to make the jump to a non-stop race. I’ve been to the events and give my personal stamp of hell yes to them.

Sarah Lavender Smith Mauna to Mauna Episode Notes

Here’s the site for the race.

Here’s the pack Sarah wore.

Check out this page on Sarah’s blog to learn more about her book’s coaching advice and her upcoming events.

Here’s our interview with Sarah from her 2012 finish at Grand to Grand.  Five years ago??? What??!?!

All photos courtesy of Mauna to Mauna via official FaceBook page.