Congrats to Sarah Gage on her New Course Record (1st woman, 3rd overall) at Zion 60k!!!!!

We talk slick rock, white dots, trail moglus, and quads.

Give a listen for things Sarah did to get her the big WIN!

We talk shoes, plants, and FKTs...for a while, so get your long run on!

Drop Bag: Hot dogs!!?? (are they for you?)

TWWR: Chill week for Sarah while she recovers from her 1st place finish at Sierra Vistas Trail Run 50K. Kelly's timing is off during her run on a road with no shoulder and cars passing in opposite directions all at the same time...every time!

Hope you have a long run planned for all the good tidbits shared in this episode! Our discussion on resetting after a race or when pressure runs a little too high is clutch!

Drop Bag: While Aimee is a Precision Gel kinda gal, she also utilized the old faithful - to potato. And since I'm an Idaho gal, I solute this.

TTWR: I finally get to meet Aimee on the course of my Lone Star Hiking Trail FKT attempt! She was so helpful and fun to have pacing and crewing her runner on the course but wound up with a sprained ankle. Boo!!

Listen up as Aimee shares about her experience on the Hurt 100 course and how she came out on top as this year's women's champion! She even shares a few songs from her queen playlist (not just a playlist with Queen):

Animal - Lucy Spraggan (the river crossing song)

Strut - DITA

Queen Bee - Rochelle Diamante

Drop Bag:

Kelly shares some mittens she's using for these cold Texas days Active Fleece Wind Mitten - Smartwool US

Megan shows off the Mountain Racer Waist Pack - UltrAspire she's loving.

Kelly recaps her ALMOST sub 3-hour marathon and the mental battle it took to get to the finish.

We talk mental v fitness while we puzzle over Francesco Puppi's quote "People overestimate the mental part of running. Fitness wins races. Not the mental part."

Next up it's back to the woods! Kelly has Sam's Last Stand, a 96 miler, on an iconic Texas Trail and Megan won the lottery to Cascade Crest 100!

Drop Bag:

Megan used the Oiselle and Nathan jackets to run in the misty, cold weather.

Kelly bought another Janjii long bra with the rear phone pocket for the Houston Marathon.

Megan tries her first Backyard Ultra with plans to reach new miles. A tricky problem surfaces and reminds us that one of the most important things to do in endurance sports is PROBLEM SOLVE!!

Ditto that for the inspiration!

Drop Bag:

Kelly shares the Janji Long Bra with Rear Phone Pocket. If you haven't tried the rear pocket sports bras you NEED to! It's the perfect no bounce way to carry your phone.

Megan gets a backup battery for her Ultraspire 600lm 5.0 waist light in prep for her Last Man Standing!

Megan and Kelly share the evolution of building miles and how you can scale up or down depending on your current running foundation. Find some tips and tricks that will work for you!

Inspiration:

Obstacles are not inherently negative but can be viewed as opportunities for growth and self-improvement

-The Daily Stoic

Drop Bag: 

Winter time? Get ya Salty Britches! Good for lips, noses, and all the other places that rub!

Megan is loving the Janji W's Rover Merino Hoodie because it stays smelling good longer!

Megan and Kelly share a bunch of speed(ier) workouts that they like and keep coming back to.  On the treadmill, track, and road.  Give one a try! We share the deets on the Blog 

Drop Bag Items:

Aimee - Precision Gels (and if you're having a flat race, don't be afraid to get in some caffeine).

Courtney: Ginger Beer found at most grocery stores (Whole Foods usually has lots of good options) ...maybe the key to staving off stomach issues!

Although Aimee and Courtney had different experiences on the course, they both found ways to do their best and enjoy the trail.

Aimee held on strong to her cause with Christus Children's Cancer Center when things got tough. Aimee shares her powerful story of battling bone cancer while continuing to run and cheer on others.

Courtney runs her own race with confidence that pays off in an 8th place finish!!

Inspiration:

Aimee shares how her mantra evolved from Run with Joy to Suffer with Joy and reminded herself that There will be a day you can't do this but today is not that day!

Courtney kept herself entertained on the trail with the ABC game and also reminded herself to "Be who you thought you wanted to be"

Listen to all the details plus the upcoming races where you can look for these two!

Drop Bag Items:

Megan run 20 miles without a bathroom stop thanks to GoMacro bars!

TWWR:

Kelly winds up hiding behind a neighborhood sign to avoid being murdered (probably not, but a bit weird/scary)

Megan has to be on the lookout for crazy drivers

Stay safe runners!

We have lots of fun discussing the running scene and all the impressive performances.

Inspo:

One of the most difficult things for me has been to show vulnerability and weakness. The irony of that is that being strong physically almost always demands a willingness to show everyone your weakness

-Sarah Whitmore

Drop Bag of the Week:

Megan's loving her new Naked running band

Ok...then we skip all the normal stuff to get to it!

Please check out Trail Runner Nation as they host the Aging Athlete series. You'll be able to find the everything we reference on their channel.

This bag has it all:

10L . Waterproof . Window . Double touch Window . Best Price

Plus, Salty Britches generously gifted each purchase with a free sample of their running essential skin barrier!

Check us out on YouTube for the visual

Gaiters: You can wear these on ANY shoe!! Dirty Girl Gaiters

Socks:

• Darn Tough
  • Stride Micro Crew Ultralight Running Socks (link)
  • Hiker Micro Crew Midweight Socks - good for winter (link)
  • Over-the-Calf Lightweight Ski & Snowboard Socks (winter/tall grass/etc) (link)
• Feetures
  • Elite Light Cushion (link)
• cuangya (inexpensive brand on Amazon) (link)
• Adidas cushioned crew socks (link)
• Injinji toe socks (link)

Roads:

• Brooks Hyperion Max 2 (newest version is 3, but haven’t tried) (link)
• NB SuperComp Trainer v2 (Link to v3 $119 - link)
• Asics Novablast 3 (now onto version 5) (Link to v5 - link)
• Asics Metaspeed Edge/Sky Paris (RACE!! Available for $250 - link)
• NB Fresh Foam X More V4 (have the v5 also but don’t like it as much - link to v5 - link)
• Saucony Triumph (Megan’s favorite, go-to daily trainers! - link)
• Asics Novablast 3 (the 3 is no longer available, but can find some select sizes on Amazon - link)
• Saucony Endorphin Speed 4 (quicker/tempo - link)
• Adidas Adizero Takumi (for tempos - link)
• Adidas Adizero Evo SL (cushy for long, easy runs - break from stiffer shoes - link)
• Brooks Hyperion (tempo on treadmill - Old so no longer available, but new version link)

Trail

• Adidas Agravic Speed Ultra: (Available many sites for $220 - link - also look at eBay for new shoes with big discounts depending on size)
• Nike Wildhorse 10 (Available many sites for $165 -though mens discount of $115 on Nike website - link)
• Asics Trabuco 13 (Available many sites for $140 - link)
• North Face Vectiv Enduris 4 (Available for $112 on North Face website - link)
• Saucony Endorphin Edge (Megan’s favorite! - link)
• Adidas Agravic Speed Ultra Trail (link)
• Nike Ultrafly Trail Racing Shoe (link)
• (Additional trail shoes Sarah enjoys but are older versions now and I don’t have experience with the newer ones)
  • New Balance Fresh Foam X More Trail v3 (discontinued, trail line merged with the Hierro line - link to hierro v9 - link)
  • Hoka Tecton x2 (hard to find, now the x3 - don’t have experience with this one yet - link to v3 - link)
  • Salomon slab ultra 3 (latest version is the S/Lab Ultra, which I haven't tried - link)
  • North Face Vectiv Sky (newer version looks great but haven’t tried - link to v2 - link)

K, go get you some shoes!!

Drop Bag Items of the Week:

Megan loved her Ultraspire Zygos 6.0 vest

Kelly shared the Salty Britches love with friends hiking Mt. Whitney. Use our DropBag15 to save!

TWWR:

Megan always makes sure to take a full week off after big races.

Kelly has been adding hip mobility to help recover from injury.

Megan shares her race plan, execution, and post race tips! The views in Vermont were 100% She finished 8th place in 21:38! Way to go!

Inspo:

Find a mantra! Megan repeated - One Foot in Front of the Other - to get her through some hard miles.

Drop Bag Items of the Week:

Sierra loves her Ultraspire Waist Light and makes sure to keep Wipes in her drop bags!

Kelly shares the secret to getting your stinky drop bag clothes smelling fresh again by soaking them in a hot tub of water with Arm & Hammer Laundry Booster Super Washing Soda and Lysol Laundry Sanitizer Tough Odor Eliminator

TWWR:

Sierra got to put in some miles again after getting fixed up by her osteopath...and recommends you get you one!

Kelly hiked Mt. Whitney...which Sierra has summitted 3 times...so we talk shop

BTW - Mount to Coast is putting together a film from Badwater. Can. Not. Wait.

Inspo: You have to believe in yourself so much that other people think you're crazy

Elizabeth Holmes said it this way...“ First they think you’re crazy, then they fight you, then you change the world. ”

K go listen

Drop Bag Items of the Week:

Sarah is a salty sweater and likes Base Performance Salt Vial for a quick fix. She also shouts out Untapped Maple as a great fuel source.

Megan got called into work and had to skip out.

Kelly ...silence

TWWR:

Sarah shares how she backed off her original trail run plan on an exposed section because she was feeling uncomfortable about it. Totally okay!

Then we get distracted by our band playing past and dream of a collab with Rachel Entrekin.

Vermont 100:

Sarah takes us through her 2024 race and her approach to going the distance. She shares her inspiration on committing to yourself as the core of ultra strength.

Drop Bag Items of the Week:

Justyna recommends CARBS Fuel as an easy tasting and affordable way to get you nutrition. She also recommends Fenix headlamps

Megan has been using Tailwind High Carb Fuel and likes it!

Kelly bought some decent goggles to swim in ...wah wah

TWWR:

Justyna finally loses her toenail from Old Dominion and shouts out treadmill miles for vert and iFit entertainment

Megan barely escapes a giant spider in the face.

Kelly...wah wah

In this episode Justyna shares some of her magic on staying young in the sport! She gives some inside tips on Vermont 100, where she placed 2nd in 2024.

Inspirational Quote:

A comfort zone is a beautiful place, but nothing ever grows there

-John Assaraf

Before we go deep, we both share a TWWR (and not running):

Megan is finally getting some running miles in with the help of some PT that she finds very helpful.

Kelly is headed to the doctor to find out what's going on...TBD

This episode is hard core Show & Tell! Check us out on YouTube for a visual.

Here are links to most of what we share:

Head:

Iced Cap - self explained!

Fabletics Ponytail Hat -if you like to keep your hair high

RNNR - washable

Sunglasses:

Oakley Sutro - trail lens!

Goodr - cheap and cool

KAPVOE Photochromic -wear all day and night

Tops:

Rabbit Ice Perf Tee SS - just so good!

Rabbit EZ Tee SS - fits over broad shoulders

Lykoxa Tank - vest base layer!

Under Armour UA Train Seamless - yes!

Vests:

Ultraspire Bronco Race Vest - lighter/smaller vest

Ultraspire Zygos 6.0 Race Vest - all the pockets and room for everything!

Orange Mud - super fun design and smaller for loops or training

Shorts:

LNDR Fatal Attraction - stay in place

Socks:

Injinjin -toe socks!

Hoka Crew Run Sock - magic material

Lights:

Ultraspire Lumen 600 5.0 Waist Light  - you know

Pretzl - headlamp

innofox Running Light - cheap BUT Works! waist clip lights

What a party! Hope you like some of these recommendations!

Moon Brew We've both found this to support a good night's sleep! Worth a try!

Kelly slipped her phone into a small dry bag like THIS ONE to throw in the back of her vest for easy reaching and reduce plastic baggie use.

This Week While Running (TWWR):

Megan tried Aqua Jogging (suffered defeat but will try again!)

Kelly goes all in on cold plunging (especially after listening to Trail Running Nation on the topic)

In this episode, we are injured and sad about it. Megan is recovering from a calf strain and Kelly has a case of Dead Butt Syndrome (DBS aka old butt problems). We explore options to continue training and discuss the importance of healing in order to build a new strength where injury once was.

Inspirational quote from Coach Bennett: Something is better than nothing, cause those small bits of somethingness fill up the nothingness, and soon enough you'll have a lot of somethings!

As always, get you some Salty Britches with 15% off at with DropBag15

Embark Maple Energy Megan used this in her record setting High Hope Endurance 100k   Her favorite part is that it is very thin and goes down like water. 

Kelly has been trying out Perk Energy to kick her Diet Coke habit with a healthier option.  The Horchata flavor is so good and includes protein with collagen.  So far, Kelly is Diet Coke free! 

This Week While Running (TWWR): 

Megan battles a taper week injury which leads to a decision on Ground Rule for Race Week: less is more, if anything hurts - stop!, no pushing through workouts. 

We would love to share YOUR TWWR stories!  Share what you got in the comments!

In this Episode, Megan shares her High Hope Endurance 100k  NEW COURSE RECORD Recap!  Megan describes the course and conditions.  She also shares how she went from mentally accepting the possibility of a DNF at mile 10 to setting the new course record!  Amazing!  Unfortunately, Megan wound up with an infection in her leg, most likely from the creek crossing on course.  Follow along to hear how Megan tackled this post race problem! 

The inspirational quote was pretty much a reading of Kevin Fedarko's A Walk in the Park: The True Story of a Spectacular Misadventure in the Grand Canyon  This book is so good!  Read it! 

As always, get you some Salty Britches with 15% off at with DropBag15

Drop Bag Items of the Week: 

Sidekick Echo Muscle Scraper or a cheaper option like this.  Megan has used this tool to combat IT Band Syndrome and has found it really helpful. 

The past few races Kelly has had some stomach issues feeling bloated.  She's taken these Olly Beat the Bloat capsules and found them helpful.  A good add to a drop bag stomach kit.

This Week While Running (TWWR): Megan laughs over an animal explosion between her dogs and neighborhood animals and Kelly shares a near miss with a snake while being chased down by horseflies. 

Top 5 Lessons Learned by Kelly and Megan (we will just mush them together): 

1. Always have extra
2. Have fun (it's too hard not to)
3. Run your own race
4. Be intentional (your why - can be light or deep)
5. Take and enjoy recovery
6. Listen to others (try some good podcasts!)
7. Find the right fuel for you
8. Invest in your search for the best gear
9. Be ready to ride the highs and lows that come

AND always wear Salty Britches!  Hey!  Use our 15% off code to get you some! 

Ok, now go run

Off to Cocodona we go!

Listen along on your weekend run and make sure to avoid chafing with Salty Britches – Salty Britches®

Once we make it through some TWWR stories and Kate's training build to Cocodona 250, we talk Boston! Kate shares some tips on how to navigate the scene as a spectator.

Drop Bag goodness:

Salty Britches – Salty Britches® get you some

HydraPak | Performance Hydration Reservoirs, Soft Flasks & Bottles

Pringles® Honey Mustard Crisps | Pringles®

We share our This Week While Running (TWWR) and want to hear yours too! Share a funny running story in the comments or IG post!

Also, a big shout out Thank You! to Salty Britches Salty Britches – Salty Britches® for keeping our marathon chafe free!

Drop Bag: Super shoes! Asics Metaspeed Sky Paris

Find out what happened in the first This Week While Running

Let's talk about what keeps you going when motivation moves out! and a little bit of #momlife

Give it a try at Salty Britches

Drop Bag features: Skratch Super High-Carb Sports Drink Mix

Drop Bag Feature:

When water is drooling down on you....Arc'teryx rain jacket!

Other cool things to check out:

Book Bundle with Krissy Moehl's Running Your First Ultra Get her essential tips and the Ultra Miles Ultraplanner for a discounted price!

Salty Britches will keep your SwimRun and 100 mile ultra chafe free!

Drop Bag:

Nake Running Band

Precision Fuel and Hydration Plan *FREE* *EASY* (I just did it and it's quick and cool!)

Stomach Kit - this one you gotta make yourself with supplies like TUMS and Pepto Bismol

Drop Bag recs:

1. Kate's favorite running shorts betray her. Salty Britches to the rescue!
2. Hoke ice bandana (except their website is wonky, so here's one from Rabbit) Not just for ice!!!
3. Precision Salt Tabs
4. Gu Liquid Energy goes down easy!
5. Old school corded ear buds to phone a friend

Ok, just 5 recommendations, but we go into all the details, so it took a minute!

Drop Bag favorites:

Ice hat for max cooling or maybe this Ice hat for a little less

LMNT electrolyte drink mix

Pickle Juice from The Feed for muscle cramping

Blow Pops for a slow drip of sugar power, but also Nerd Clusters!

Darn Tough socks are always great!

Leukotape for extra feet protection

As always Salty Britches for the ultimate chafing protection!

Drop Bag faves:

Noka superfood smoothie pouches

KAPVOE photochromic sunnies

Ultra Miles Ultraplanner for 2025 is ready for purchase!

Always in our drop bag - Salty Britches chafing ointment

That says enough. But we do say a bit more in this episode about how Krissy got started, what she's working on now, and how it all translates.

You can find all things Krissy on her website! She is a huge champion of runners new to the trail scene with her coaching programs and her book, Running Your First Ultra.

Krissy shares her favorite Drop Bag item:

Chapstick - but since she doesn't have a favorite, I'll share my must have plumping lip gloss, that yes, I use on the trial.

She also shouts out the good people at Prime Sports Institute if you're ready for some support.

Krissy also has a blog post about running High Lonesome 100 this summer coming out on Scarpa in a few days (Oct. 25th), so check it!

Charlie shares his favorite Drop Bag item:

Skratch Labs Superfuel superfuel drink - Skratch Labs

but on ice! Charlie makes sure to keep his drinks cold (brilliant).

Charlie also keeps a sacrificial blister kit in his bag. He doesn't get blisters but stays humble. We think this one would do the trick Blister Kit

We recommend he add some Salty Britches – Salty Britches® (getsaltybritches.com)

Charlie also shares his quote in music style (being a musical guru) HERE

Buy on Amazon

Do the end of 2024 right with some perfect planning!

In this episode we share the details of the planner and then dive into different ways we cross train. So important!

Drop Bag item of the week: Supergoop Lip Screen Shine

As always, thank you to Salty Britches, and now we need y'all to work on a hair treatment for Kelly.

Happy Endings Trail Crew Podcast HappyCast Podcast Series - Apple Podcasts

Salty Britches as always! Salty Britches – Salty Britches® (getsaltybritches.com)

It's in his drop bag - Hot Shots Boost Your Performance with the HOTSHOT Drink for Cramps: Anti-Cramp Sports Drink! (thefeed.com)

A special shout out to:

Kate's coach, Brandon Barber @Home | Driftless Multisport

Run The Zion Ultra Marathons » Vacation Races

Amazon.com : amazon lacrosse ball

Shout out to:

Ken @ HOME | Run Ken Run | Raising funds for Families in Recovery who will be starting his run soon! We will be following and cheering!

Wildsense @ Who We Are – Wildsense (wildsensegoods.com) Where all the glitter can be found!