The Trail Trash Podcast Jason Atnip, John Horner, Garrett Fredrick

In this episode of the Trail Trash podcast, host Jason Atnip interviews Lexi from RoamLab, a couple who travel around in a truck converted into camper and participate in ultra running races. Lexi shares her running journey, starting from not being an athlete in school to picking up running in her twenties and then again in her thirties. She talks about how she and her partner Chris got into ultra running and their decision to jump straight into a 50K race. Lexi also discusses their camper van lifestyle and how it complements their love for trail running. She mentions the challenges they face in finding race opportunities and the flexibility they have in their schedule. Lexi shares their long-term running goals, including running a 100K race and potentially a 50-miler.

Takeaways


Lexi and her partner Chris travel around in a camper van and participate in ultra running races.
They jumped straight into a 50K race as their first ultra race.
Their camper van lifestyle complements their love for trail running and allows them to explore different areas.
They face challenges in finding race opportunities and have to be flexible with their schedule.
Their long-term running goals include running a 100K race and potentially a 50-miler.






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In this episode of the Trail Trash Podcast, Garrett and John interview David Compton, an ambassador for trail and ultra running. They discuss David's journey into running, his experience with strength training, and the races he organizes through his company, East Coast Adventures. The conversation covers topics such as the importance of strength training for endurance athletes, the correlation between running and strength training, and the role of hydration and nutrition in races. David also shares details about the races he organizes, including the Loco, Fort Frenzy, Dirt Circuit, and Cherokee races. East Coast Adventures was created to put on events in the area and showcase the beautiful trails. The goal is to give people an opportunity to do something amazing and push themselves. The focus is on providing an experience that can change lives and help people become better. The race directors treat participants like family and provide support and assistance. The community of race directors in East Tennessee is supportive and collaborative. Obtaining permits for races involves a lot of paperwork and coordination with various agencies. The controversy surrounding rolling start times in races like Boston raises questions about inclusivity and the celebration of all participants.

Takeaways

Strength training is vital for endurance athletes as it helps prevent imbalances and improves overall performance.
Alternate between electrolytes and water during long runs and races to maintain proper hydration.
The Cherokee race organized by East Coast Adventures is a challenging and scenic trail race in the Cherokee National Forest.
David Compton's journey into running started in 2015 and he quickly became hooked on trail and ultra running.
The Trail Trash Podcast is a platform for sharing stories and insights from the trail running community. East Coast Adventures was created to showcase the beautiful trails in the area and provide people with an opportunity to do something amazing.
The focus is on providing an experience that can change lives and help people become better.
The race directors treat participants like family and provide support and assistance.
Obtaining permits for races involves a lot of paperwork and coordination with various agencies.
The controversy surrounding rolling start times raises questions about inclusivity and the celebration of all participants.







trail running, ultra running, strength training, races, hydration, nutrition, East Coast Adventures, events, trails, opportunity, experience, community, race directors, permits, controversy, rolling start times, inclusivity



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In this episode, the boiys meet Nick Gornick, a coach and PT, and they discuss various topics related to running, including injuries, training zones, and the use of super shoes. They also touch on the importance of shoe rotation and transitioning to different shoe drops. Nick provides tremndous and in depth insights and recommendations based on his expertise. He provides insights on transitioning to zero drop shoes, changing shoe drops during training, and the ideal shoe drop for different runners. He also talks about the treatment of plantar fasciitis and offers tips for preventing and managing injuries. Additionally, he shares advice on ramping up training volume and intensity, as well as the importance of mental fortitude when dealing with injuries. Nick also mentions the benefits of strength training and recovery aids, and provides information about his coaching services and training plans.



Nick can be found on both Instagram and Threads with the handle @RebuiltPT, and you can reach him on his website as well, as www.rebuiltpt.com




Takeaways


Training in different shoe drops can help strengthen different muscles and prepare the foot for a variety of stresses.
Super shoes can change biomechanics and may increase the risk of injury if not used appropriately.
Using a combination of perceived effort and data (such as heart rate) can be beneficial in training.
Considering factors like humidity and dew point can help adjust training efforts and prevent overexertion.
Transitioning to zero drop shoes should be done gradually to allow the body to adapt.
Shoe rotation is important to prevent overuse injuries and maintain foot strength. Transitioning to zero drop shoes should be done gradually, starting with shorter runs and gradually increasing the frequency of wearing them.
Changing shoe drops during training should be done at an increased frequency rather than all at once, and it is beneficial to incorporate them into warm-up, cool-down, and shorter aerobic runs.
The ideal shoe drop depends on the individual's running style and preferences, but staying in the middle range allows for strategic use of different shoe drops to stress or offload certain areas.
Treatment for plantar fasciitis includes manual therapy, strengthening of the calf and foot muscles, improving ankle mobility, and stretching and strengthening the hips and knees.


When ramping up training volume, it is recommended to increase mileage by 5-20% for a few weeks and then stay at that new mileage for a while before making further increases.
Intensity matters more than volume when it comes to acute injuries, and sudden increases in intensity can lead to injuries.
Recovery aids such as foam rolling and massage guns can provide short-term relief, but their effectiveness in reducing overall injury risk is unclear.
When dealing with injuries on race day, the decision to push through or pull the plug depends on the individual's goals and the potential risks of exacerbating the injury.
Mental fortitude plays a crucial role in pushing through endurance pain during races, while focusing on the progress made during the recovery process can help maintain motivation.
Preventing injuries involves avoiding acute changes in intensity and volume, ensuring adequate recovery between sessions, and incorporating strength training into regular training routines.
When coming back from an injury, it is important to focus on the successes and progress made, and to recognize that pain during training does not necessarily indicate a worsening condition.
Mental tricks for dealing with injuries include reframing setbacks as opportunities for growth, setting realistic expectations, and celebrating small victories along the way.






running, injuries, training zones, super shoes, shoe rotation, shoe drops, running injuries, shoe drop, zero drop shoes, plantar fasciitis, training volume, training intensity, mental fortitude, strength training, recovery

In this episode of the Trail Trash podcast, the hosts discuss John's experience at the Hellbender race. John had previously attempted the race but had to drop out due to bad weather causing a slow down in pace. This time, he made it about 58 miles before having to DNF. The race had challenging climbs and technical trails, with steep gradients and rocky terrain. John faced humid conditions and rain during the race. The hosts also talk about the pre-race rituals, the aid stations, and the support from John's crew chief, Will. In this conversation, they discuss John's recent DNF at the Hellbender 100 race. They go into detail about the specific sections of the race where John struggled and ultimately made the decision to drop out. They also discuss the importance of following race rules and mandatory gear requirements for safety purposes. The conversation ends with an update on Jason's training progress and a preview of upcoming races.


The Hellbender race is a challenging 100-mile race with steep climbs and technical trails.
John had previously attempted the race but had to drop out due to bad weather.
During this race, John made it about 58 miles before having to DNF.
The race had humid conditions and rain, making it even more challenging.
John's crew chief, Will, provided great support throughout the race. DNFing a race is a tough decision, but sometimes it's necessary for safety and well-being
Following race rules and mandatory gear requirements is crucial for the safety of participants
Training progress can have ups and downs, and it's important to listen to your body and make adjustments as needed
The Boulder Boys Trail Show is a great resource for insights and perspectives on trail running
Upcoming races and challenges provide motivation and opportunities for growth
















Trail Trash podcast, Hellbender race, DNF, training, East Tennessee, Smoky Mountains National Park, Scar, weather, sleep, pre-race meal, aid stations, crew chief, DNF, Hellbender 100, race rules, mandatory gear, safety, training, upcoming racesTakeaways




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Meet the On The Runs Podcast!



In this episode, the boys hand out with the co-hosts of the On The Runs podcast, Eric and Erika. They cover a wide range of topics, from their March Madness breakfast bracket, along with jokes about mispronunciations and baldness. They delve into shaving challenges, preferences, and the impact of weather on routines. The talk extends to trail racing, focusing on physical demands like blisters and muscle fatigue, with everyone sharing their experiences from ultra races like Troublesome Hollow and Savannah. They also touch on races like the Dark Anchor and the possibility of another Yeti race. Eric sahres his thoughts on Mount Washington's iconic status and challenges, including its historic auto road and lottery-based running race, and his possible goal of pushing a double stroller up the mountain are highlighted. Erika shares her ambition to run marathons in all 50 states and return to casual running post-challenge. The conversation includes details about the Strolling Jim ultra marathon, Boston Marathon experiences, and the hosts' journey with their podcast.



If you haven't checked out their podcast, we highly encourage you to do just that. Their excitement for their guests and passion for their show are contagious, and you'll laugh and learn so much with each episode.



Find them on Instagram and Threads @ontheruns




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Lea Mulligan, a dominant and badass trail runner, joins the Trail Trash podcast to discuss her running background and accomplishments. She has run a variety of races, including the Mount Mitchell Challenge and the SCAR, where she set the FKT. Lea's love for trail running started at a young age, running with her mom and exploring the trails in the Smokies. She excels in technical terrain and enjoys the challenge of longer distances. Lea has also competed in races out west, such as the Canyons and Black Canyon, and even participated in the CCC in France. She shares her experiences and the allure of these races. The conversation also focuses on the Scar FKT, which Lea recently attempted and successfully completed. Leah Mulligan shares her experience of breaking the Fastest Known Time (FKT) record on the Smokies Challenge Adventure Run (SCAR) trail. She talks about her preparation, crew support, and running strategy. Lea reflects on the challenges she faced, including doubts the night before the run, but ultimately pushed through and had a charmed day. She discusses the weather, lack of wildlife sightings, and her favorite sections of the trail. Lea also shares her future goals, including racing in Colorado and attempting the Hardrock 100.


Takeaways


Leah Mulligan is a dominant and talented trail runner with an impressive running resume.
She has a strong background in running, starting at a young age and participating in cross country in high school and college.
Leah excels in technical terrain and enjoys the challenge of longer distances.
She has competed in races out west, such as the Canyons and Black Canyon, and even participated in the CCC in France.
Leah recently attempted and successfully completed the Scar FKT, showcasing her skills and determination. Preparation and planning are important for a successful FKT attempt
Trusting your body and running by feel can lead to a strong performance
The Smoky Mountains provide a unique and challenging training ground for ultra runners
The SCAR trail offers stunning views and a variety of terrain
Setting new goals and pushing your limits is part of the ultra running journey


















trail running, dominant runner, Mount Mitchell Challenge, Scar, FKT, technical terrain, longer distances, Canyons, Black Canyon, CCC, France, Scar FKT, Leah Mulligan, FKT, SCAR, Smokies Challenge Adventure Run, trail running, preparation, crew support, running strategy, challenges, weather, wildlife, favorite sections, future goals




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