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Whether you are dabbling with the idea of running your first ultra or wanting to figure out how you can push farther than you ever have before, we are here to help you put that plan together. Join ultra runners, Steve and Jeff, as we interview people that are just like you, all with the goal of helping you answer the question, "what does it take?"
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JJ Goodrich sets goals. Big goals. JJ is a UESCA-certified ultra-running coach and ultrarunner, who has raced distances from 50K to 200 miles, timed events, and backyard ultras. The conversation centers on the Summit 200—an alpine, high-altitude 200-miler in Colorado—which JJ says changed him long before race day by pushing him to improve mentally, emotionally, and spiritually. JJ recounts his 2025 Summit 200 finish (about 90 hours) as a “recon” effort and explains his 2027 plan to chase the 61:42 course record by cutting sleep, minimizing aid-station time, using crew and pacers, and applying segment-by-segment strategy. He also discusses training approaches (strength work, altitude prep, nose breathing, run/walk intervals), his entry into ultras after his father’s death, and joins us for coaches' corner to answer a question on practicing race-morning nutrition for evening trainers Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with JJ on IG: @running_chowhound Connect with JJ on Strava Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
We are joined by Bryan Botma, a former basketball player turned runner who is preparing for his 11th New York City Marathon and recently finished his first 100-miler at the Tahoe Rim Trail Endurance Run (25:03, 8th). Bryan explains why NYC is meaningful to him, including running it with his mom before she later died of cancer, and shares how to get into the race and his goal to become a 15-time “legacy” runner. He describes returning to trails during COVID, running Grand Canyon rim-to-rim-to-rim attempts, and choosing ultras for their uncertainty. Bryan breaks down Tahoe’s logistics, altitude, heat/cold swings, what went well (training, heat management, no foot issues, nutrition early), what caused his bonk (delayed switch to solid food, hiccups), and how his pacer helped him recover with broth and quesadillas. He also discusses post-race recovery, trail community culture, and plans to run Canyons 100. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Bryan on YouTube Connect with Bryan on Strava Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Today's guest was recommended to us by one of you! A listener sent in a recommendation for us to interview Dawn Gwin because he admired her toughness and positivity that he saw during the Cowboy 200. On the show, Dawn talks about how she got back into running ultras later in life because the shorter races left her unsatisfied. We talk about practicing to calm the mind before the race, supporting one anothe during a race, her training with Zach Bitter. Race wise, we dig into the Honey Badger 100 held in Kansas, in July, so yes a hot one, and race that Dawn signed up for 5 days in advance - proving once again to us that we are capable of so much more than our limits tell us. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start , because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you.Connect with Dawn: @coloradorunner60 Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Nathaniel ran his first marathon as a sophmore in HS with a time of 4:07. He then ran that same marathon year later in 3:07. To top that, he ran his first 50.miler at 18 in a time of 8:41 and then returned one year later and set the course record dropping over 2 hours with a time of 6:17. How? That's what we wanted to know. Join us as we pick the mind of a young Jedi on how he has learned practical fueling strategies, consistency-focused training philosophies, burnout prevention, the Hell Hole 50 miler, and Beast of the East 50 mile course records.Before you hit play, don't forget to hit subscribe and give us a like, before you forget.Feel free to reach out to us with any questions you may have. We would love to hear from you.Connect with Nathaniel on Strava. https://www.strava.com/athletes/93122943 Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
In this episode of the Blueprint to Ultra podcast, Steve and Jeff interview Appalachian trail standout Alex Minor, winner of races like the Hurricane 100K and holder of the Rabid Raccoon 100 Mile course record (15:42:57). Alex shares how he transitioned from road/track running at Marshall into trail ultras during COVID, influenced by training partners like Caleb Bowen and Dan Green. We discuss why the Hurricane 100K looped format and community keep him coming back, and Alex explains how Black Canyon 100K became his lowest—and most educational—race, teaching him to prepare for terrain, build smarter race plans, and dial in fueling. We talk about getting a sodium sweat test, increasing sodium and carbs, and how he balances training (typically 60–80 miles, ~11 hours with vert) while running a shoe store and managing life commitments.Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Alex on IG: @alminor3 Check out Country Roads Running and Walking on IG: @countryroadsrunning Shop: https://countryroadsrunning.com/ Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Training for an ultra takes a long time and a lot of hard work. We show up for a race and things don't always go to plan. On the show we talk with James Bragg about how we can practice a positive mental attitude, how negativity spreads, and how you can snap out of a downward spiral. As James reminds us, we have one shot at a race. You train for a specific race on a calendar year and that race, in that year, will never happen again. Sure, you can run it again next year, but for this year, the one you trained for, there is one shot. We talk about all of that and dig into the Hellbender 100, Rim to River, and a coaches' corner on how to manage race week and the stupid taper. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with James on IG: @jamesb__runnin Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
On today's show, we welcome Dr. Mandy Wainfan, a sports-focused chiropractor and endurance running specialist at Performance Place Sports Care, to discuss common running injuries and how to treat and prevent them. Mandy shares how she transitioned from NCAA track and cross country into trail running and ultras, including racing Black Canyon and completing two 50Ks and a 100K. The conversation covers plantar fasciitis (including true vs nerve-mediated “fake” cases), IT band syndrome, patellar tendinopathy, low back pain, and Achilles tendinitis, with emphasis on load management, hip internal rotation mobility, and strength training. We also discuss when it’s appropriate to keep running, when to seek professional help (especially if symptoms persist beyond 4–6 weeks), and why runners might choose a sports chiropractor versus a PT.Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you.Connect with Mandy IG: @p2sportscare Website: https://www.p2sportscare.com/ YouTube: https://www.youtube.com/@Performance-Place-chiropractor Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Josh Coleman’s ultrarunning journey is short, but goes real long. According to UltraSignup, he didn’t even begin running ultras until 2023. Just two years later, he completed the legendary Triple Crown of 200s — finishing the Bigfoot 200, Tahoe 200, and Moab 240 all within the same calendar year. He’s also a Boston Marathon qualifier and recently completed his first Cocodona 250, covering 250 miles across Arizona in 85:53:07 for a 39th-place overall finish.But this episode goes far beyond racing.After losing his wife Erin in a tragic car accident in 2022, Josh turned to running as a way to process grief, honor her memory, and rebuild his life with purpose. He shares that journey in his book, Moving Forward: Running With Grief, where he challenges the idea that we’re supposed to simply “move on” from loss and instead explores what it means to carry love and grief forward together.In this conversation, we dive into the addiction and allure of 200s, Cocodona 250, the mental and physical suffering that ultrarunning takes us through, recovery, resilience, grief and healing, and how running can change you.This is a powerful conversation about endurance in every sense of the word. Join us, and don't ever forget. You can still learn something from your mom.Don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Josh on IG: @joshrunadventures Moving Forward, Running with Grief on Amazon Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Alex decided he wanted to run his first 100 mile race before he had even finished his first marathon. Hired a run coach and started 2026 with two 100s on the calendar. The Zion 100 in April and Javelina 100 in October. We asked him why running a 100 was so important to him and it was simple, unvarnished truth. " I wanted to be confident that, you know, if I was sitting in a room with people, like I did something that most, like everybody in that room wouldn't be willing to try." We dig into his Zion 100 with what went well and what didn't go as planned, training challenges and the race itself. Then we jump over to taking what he learned from Zion and what he is taking with him to Javelina. The episode is full of a lot of solid tips for you to add to your own blueprint as you are planning your next race. We invite you to listen in. Join us, and don't ever forget. You can still learn something from your mom.Don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Alexon IG: @second_half_strong Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Aaron is a thru-hiker-turned-ultra runner who began running in 2022 yet has completed numerous 200+ mile races, including every Cocodona 250. If you have ever considered running a 200 mile race or want to learn secrets on how to, this may be the episode for you. Aaron explains how discovering ultra running on the Pacific Crest Trail and the appeal of aid stations and support drew him from hiking into racing. We dig into the value of being efficient at hiking, how Aaron avoids hallucinations and his sleep strategy to avoid zombie walking. Oh, and day 2 apparently is always the worst day for everyone in a 200. Join us, and don't ever forget. You can still learn something from your mom.Don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Aaron on IG: @mittenmadness Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
It isn't everyday that you get to have your mom on your podcast. This week, Anna Epifano, Steve's mom, joins us on the show to talk about her first 100 mile race at the age of 63, the Blackbeard's Revenge 100. After DNF'ing her first attempt at Blackbeard's in 2025 which was a race she hadn't even planned to do in the first place, Anna returned in 2026 to finish what she started. We get into the importance of consistency in training, the ups and downs of a DNF and a redemption, strength training and mobility, fueling and race day strategies. Join us, and don't ever forget. You can still learn something from your mom.Don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Anna on IG: @a4c1e6 Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Is it okay to walk during an ultra? Is it okay to walk during training as a runner? What if you could set PRs in your races, regardless of the distance, by adding in a planned walk part in it? Would you? Join us as we learn from Chris Twiggs, Chief Training Officer of Jeff Galloway coaching, everything we can about the art of run-walk-run. Chris explains how run-walk-run is a deliberate pacing strategy that starts from the beginning of a race, how to choose and adjust ratios using the “Magic Mile” and a 30-second walk break guideline, and how pacers and tools like a Gym boss timer can reinforce execution late in ultras. Oh, and we would have been dumb not to talk about what it takes to finish the Hardrock 100 17 times as Chris prepares to take on his 18th running this year. We talk training from Florida, acclimation, stair and treadmill work, and a key underestimated factor of the course that you need to listen to the episode to hear. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Chris on IG: @christwiggs Check out Jeff Galloway Coaching: https://www.jeffgalloway.com/ Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Dylan Ledbetter, an Army veteran who began running after losing a close friend and later found discipline through running, faith, and sobriety. Dylan explains how his early races—an undertrained marathon and his first Mid-State Mile—shaped his mindset, then contrasts a poor Mid-State year two (lack of training focus and heavy drinking) with a breakthrough year three, where intentional training, humility, gratitude, and consistent fueling helped him finish third. He details Mid-State’s one-mile, 20-minute loop format, no-headphones rule, elevation demands, and his lap-by-lap cooling, pacing, and nutrition system. Dylan also recaps a tough Lovit 100 (about 15,400 ft gain) plagued by stomach issues, and shares how “chosen suffering” in ultras helps handle life’s unchosen hardships, while previewing goals and strategy for Cocodona 250. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Dylan: @dylan_abnormal Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
In ultra running, many runners approach running a race out of fear of DNF'ing. Brittany turns that on its head and just runs fearlessly. Her past struggles with sobriety have shaped her and how she approaches not only life, but also her racing. Her mindset and gratitude, along with some fast turnover on those legs has pushed her to quite a few podiums along the journey. And that fearless approach to her races has not resulted in a DNF, but instead has continued to show her what she is capable of. In the episode we talk about her races like Coldwater 100k where she won and also her upcoming races at Sycamore 50k and Leoda Divide 100k. We talk about sodium needs, nutrition needs, running fearless and self supported, along with how to prep for warm weather races.Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Brittany on Instagram: @osideruncoach Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
How do you go from running your first 50 miler in 2022 to then running across Canada in 2024? On this episode we are joined by Ryan Keeping, who has run across Canada, which happens to be over 1000 miles longer than the States. He has also set the FKT for running around Iceland as well as multiple other extreme endurance events over the past couple of years. Ryan is contagious. His energy and his mindset of always trying your best that his Dad taught him growing up will inspire you to step out of your comfort zone. We talk about his recent win at the Bootleg Boogie 100 miler and his upcoming plans for racing the Arizona 300. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Ryan Instagram: @ryan.keeping Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
This week we welcome April Bailey onto the show. At the age of 48, April had the best running year of her life, setting personal bests in the mile, 5K, 10K, half marathon, marathon, 50K, 50M, 100K and even the 100M. That 100 mile personal best, also just happened to give her the overall win for the Yeti 100 with a time of 15:42:00. Join us as we talk about that incredible performance at Yeti, the importance of zone 2 training, nutrition and even her upcoming race at the Canebreak 200. Which, if you have been paying attention so far, will be her first 200 and we are looking forward to seeing how that race goes for her. Special shoutout to her TUFF run club in Raleigh! Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
John started running ultras in 2017 and in the past 8 years has run in over 150 ultra races, including 20 100 mile races! We talk about how how he balances his race calendar, remains motivated, and manages to stay injury-free, particularly focusing on the importance of strength training and PT exercises. John also talks about his passion for inclusion in running through his involvement with Ainsley's Angels, an organization that allows runners to push athletes in racing chairs, promoting an inclusive running community. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with John on IG: @breezytrailhead Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
We are excited to start 2026 with our guest Tim Tollefson to talk about a variety of topics ranging from training, nutrition, mental toughness and recovery strategies. And of course, we dive into the heart behind Mammoth trail fest as well as the first Mammoth 200. Tim has a heart for the ultra community that just rises to the top and his authenticity reminds us what this sport is really all about. Take some time to join our discussion either through YouTube or listening in through your favorite podcast platform. Links below for the audio versions.You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Mammoth Info Mammoth Trail Fest: https://www.mammothtrailfest.com/ Mammoth 200: https://www.themammoth200.com/ Guest Socials Tim Tollefson Mammoth Trailfest Mammoth 200 Connect with us on IG: @blueprint_to_ultra Looking for a coach? Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
In this episode, we are joined by our guest Liz Myers, who is an ultra running coach with Everyday Ultra, host of the Tribe of Runners podcast, and just an all around great runner. She has done it all in a short time, but that short on ramp speaks volumes of her love for the sport and desire to be the best she can be. We talk about her first ultras and the challenges she had in them, along with giving some good advice on how to select the right crew for you. But, what sets this episode apart is the time we spend talking about injuries. We dive into her recent severe ankle injury, the recovery process, and what it takes to stay motivated during setbacks. If you have ever been injured and struggled to come back, this episode will help you see that it will be okay. Even though, in the middle of it all, it feels anything like that. Join us and don't forget to hit subscribe and like. You know, you could subscribe before you even start watching, because if you have read this far, well, we are friends now. So yeah, give us a like and subscribe. Feel free to reach out to us with any questions you may have. We would love to hear from you. Connect with Liz.Instagram for Liz: @itslizmyers YouTube: @itslizmyers Instagram for Tribe of Runners with all the links: @tribeofrunners Connect with us on IG: @blueprint_to_ultra Looking for a coach?Work with Jeff: https://www.jwultrarunning.com/ Work with Steve: https://www.socalrunnercoaching.com/
Mark Dowdle has an ultra running resume that is two sides of the same coin. After a few attempts at last person standing races, Mark took a year off of racing them and put in an unconventional year of training to get his mind and body right. He returned in 2024 to backyards and is on a 4 race win streak. The hightlight of which was just a few weeks ago, he won the Summit Backyard completing 68 yards covering 283.55 miles to win one of the coveted spots for Team USA at the World Championships next October at Big's Backyard. In the episode, we talk about what it takes and what is actually going on in his tent each loop. Does he really sleep that much? And what in the heck is he eating. If you are interested in running a last person standing race, we invite you to take some time and listen to his story. You are guaranteed to learn a few tips and tricks of what it takes.We'd love to hear your story too. Let us know your thoughts on the episode and even if you have or are targeting a backyard in the future. Make sure to like and subscribe, because, yeah, why not? Keep up with Mark on IG: @mark.dowdle Connect with us on IG: @blueprint_to_ultra
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Apple Podcasts rankings via the Mato Topic Intelligence Platform.
Observed September 20, 2026.
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