Distance To Empty Kevin Goldberg and Peter Noyes

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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.

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Rachel Bambrick, an ultra runner and occupational therapist, shares her journey into the world of ultra running and her experience in the Cocodona 250 race. She discusses the challenges and memorable moments she encountered during the race, highlighting the importance of finding moments of joy and lightness. Rachel also emphasizes the role of community in ultra running and the support she received from fellow runners. She defines mental toughness as finding strength through softness and problem-solving, and shares how she incorporates these techniques into her training. Lastly, Rachel introduces the Women in Ultra Running group, which aims to welcome more women into the sport of ultra running. Rachel Bambrick discusses the low representation of women in ultra running and the need to create a more inclusive and welcoming space for women in the sport. She shares her own experiences and observations, highlighting the impact of gender stereotypes and marketing strategies on women's participation. Rachel also talks about her initiative, Women in Ultra Running, which aims to provide a safe space for women to learn, connect, and participate in the sport. She suggests steps that the ultrarunning community can take to encourage more women to participate, such as diversifying race marketing and reserving lottery entries for underrepresented groups. Rachel also discusses her upcoming race, the Divide 200, and her journey as a coach using TrainingPeaks.



Takeaways


Find moments of joy and lightness during ultra races to counterbalance the inevitable low moments.
Community plays a crucial role in ultra running, providing support, knowledge sharing, and camaraderie.
Mental toughness can be defined as finding strength through softness and problem-solving.
Incorporate techniques of mental toughness into training to better handle challenges during races.
The Women in Ultra Running group aims to welcome more women into the sport of ultra running. The representation of women in ultra running is still low, despite their potential for success in the sport.
Gender stereotypes and marketing strategies can discourage women from participating in ultra races.
Creating a safe and inclusive space for women in ultra running can help increase their participation.
Steps to encourage more women to participate include diversifying race marketing and reserving lottery entries for underrepresented groups.

In this conversation, Phil discusses his journey into ultra running and the evolution of the sport. He shares how he got interested in ultra running and the influence of social media on the community. Phil also talks about the challenges and changes in 200-mile races and the importance of sleep in ultra running. He then dives into the Triple Crown challenge and reveals his favorite race, Bigfoot. In this conversation, Phil shares his takeaways from the Triple Crown and 200-mile races, emphasizing the importance of resilience and adaptability. He discusses the highlights and lowlights of his races, including memorable moments with his wife. Phil also talks about his training strategy and tactics, as well as his role as the GPS Director for Destination Trail. He reflects on the impact of his wife's cancer diagnosis on their perspective and dedication to the sport. Finally, Phil shares his dream race or route and his favorite piece of gear.

Takeaways


Resilience and adaptability are key in ultra-running, especially in challenging races like the Triple Crown and 200-milers.
Experience and learning from past races are valuable in improving performance and avoiding common mistakes.
Family support and shared experiences during races can create meaningful and memorable moments.
Training strategies may vary, but focusing on strength, hiking, and rehabilitation can be effective for long-distance races.