Extra Tomorrows extratomorrows

Ken Ward is an ultrarunner out of Corvallis, OR. Check out his ultrasignup here.

History Expeditions Website

Western States 100 Trail Projects

Donner Party Diary Website

Donner Party Chronicles on Amazon

Check out Andrew's coaching and his Instagram.



In this episode, Andrew Miller discusses his experience winning the Western States race and the pressure and expectations that followed. He emphasizes the importance of community and the support he receives in his hometown of Corvallis. Andrew also shares his involvement in race organization and trail building. He provides tips for uphill running and discusses his coaching approach. The conversation concludes with a discussion on future trail races and nutrition. In this conversation, Andrew Miller discusses various aspects of ultra running, including aid station food, coaching and race planning, exploring new training ideas, multi-sport athletes, preparing for a 200-mile race, the appeal of longer races, the broad spectrum of ultra running, and future challenges and FKTs. He also talks about the challenges of traveling for races.



Takeaways



Managing pressure and expectations is crucial for maintaining enjoyment in running.

Community support and involvement can greatly enhance the running experience.

Trail building and volunteering are important ways to give back to the running community.

To improve uphill running, it is important to find a balance between running and hiking, and to focus on building strength and aerobic fitness.

Coaching can be beneficial for runners of all levels, and beginners often see the most progress. Consider bringing your own food to aid stations to avoid potential allergens and save time.

Coaching involves not only training plans but also helping athletes set realistic race schedules.

There is still much to be discovered in the sport of ultra running, and athletes from different sports bring new perspectives and ideas.

Multi-sport athletes can benefit from cross-training and specific training for their chosen discipline.

Preparing for a 200-mile race requires attention to detail and taking care of non-running aspects such as foot care.

Longer races offer unique challenges and require patience and careful planning.

Ultra running encompasses a wide range of events, from road races to FKT attempts, providing opportunities for different types of athletes.

There are still many unexplored challenges and FKT opportunities in the world of ultra running.

Traveling for races can be exhausting, and it's important to consider the logistics and time commitment involved.



Chapters



00:00 Introduction and Western States Win

03:24 Pressure and Expectations After Western States

07:07 Dealing with Pressure and Expectations

09:13 Running Alone vs. Running with Others

11:04 The Importance of Community

12:18 Involvement in Race Organization

14:15 The Culture of Service in Corvallis

17:30 Trail Building and Volunteering

23:19 Tips for Uphill Running

26:01 Coaching and Target Audience

36:42 Future Trail Races and Nutrition

40:40 Aid Station Food and Self-Sufficiency

42:09 Coaching and Race Planning

44:17 Exploring New Training Ideas

46:30 Multi-Sport Athletes

47:32 Preparing for a 200-Mile Race

51:11 The Appeal of Longer Races

56:24 The Broad Spectrum of Ultra Running

57:02 Future Challenges and FKTs

58:08 The Challenges of Traveling for Races

Summary

In this conversation, Pam Smith discusses various aspects of training and racing in ultramarathons. She shares her fitness ethos and the importance of terrain-specific training. Pam also talks about creative training methods and the challenges of training without access to certain resources. She discusses injury prevention and rehabilitation, as well as the mental challenges of aging as an athlete. Pam shares insights into her training approach, including back-to-back long runs and tapering strategies. She also discusses the impact of elite runners on the running community and the importance of mentoring and inspiring others. Pam provides valuable advice on training for 24-hour races, heat training, and cooling strategies. She also shares her nutrition and fueling strategies, as well as her approach to foot care and training for wet conditions. The conversation concludes with a discussion on future race plans and goals.

Takeaways

Fitness is the key to running success, making it easier to tackle various terrains and challenges.

Training should be adaptable and creative, especially when resources are limited.

Injury prevention and rehabilitation are crucial for long-term success in running.

Mental strength and a positive mindset are essential for aging athletes.

Mentoring and inspiring others can bring joy and purpose to running.

If you want to get coached by this absolute legend, say no more. Check out Zenith Coaches.

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