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Ras Vaughan: The Ultra Pedestrian

Ras Vaughan Thinks of an Impossible Challenge, and Then He Does It!


Ras Vaughan is a self-described “backpacker turned into a back of the packer.”

Ras Vaughan: The Ultra Pedestrian

Ras Vaughan: The Ultra Pedestrian
📸: Gavin Woody

You know how I’m still struggling to understand those ultra distance people?

Ras takes my lack of understanding to another level as someone who really enjoys 200 mile races.

Yes, 200 miles.

But more accurately, he especially enjoys non-standard distances and unsupported races.

Race Culture vs. Trail Culture

A lot of runners, including your truly, are at least somewhat focused on speed with faster always being better.

On the trails, however, there isn’t as much of a focus on speed as their is on the roads.

Ras is the trail culture personified, and is much less concerned with going fast as he is with being able to finishing the events he starts ON FOOT. Read more

What

QT: Remember, What Got You Here Won’t Get You There


Where do you want to be with your running in five years?

What are you willing to change to help you get there?

Hmm

Consistency is Key

I talk about the importance of being consistent with your training a lot. And I 100% believe that if you train consistently over a long enough period of time, you will see some rather significant changes to your running.

There is a flip side to the consistency coin that, perhaps, I haven’t talked about enough in the past.

Sorry about that.

When it comes to consistency, regular training is important.

But a certain amount of variety within your consistency is necessary if you want to keep moving forward toward your larger goals.

What

Being Consistent Doesn’t Mean Doing the Same Thing All of the Time

To improve as a runner, you need to run regularly.

Hopefully that makes sense.

And when I say run regularly, I don’t mean a certain number of times per week. I mean running regularly week after week, month after month, and year after year.

But that doesn’t mean you should be doing the same workouts week after week, month after month, or year after year.

That’s where the variety comes into play.

What Got You Here Won’t Get You There

Which brings me back to my original questions: where do you want to be as a runner in five years and what changes are you willing to make in order to be there?

Because here’s the thing, if you’re not willing to change anything in your training then five years from now you’ll be right where you are today and your goals will still be five years away.

Debbie Downer

Sorry, but it’s the truth.

What has gotten you to this point in your running career isn’t going to keep you moving forward in the pursuit of your goals.

It’s just not.

So here are four suggestions of things that you can do to spice up your training a bit and keep you moving forward.

Increase Volume or Intensity (or Both)

Our bodies are great at adapting to the demands that we place upon them.

If you want to continue to move towards you goals, you must continue to increase the demands you put on your body.

Add more miles, add some speed work, run some hills, and/or increase your pace targets during hard workouts to add a little extra stress to your workout and force you body to adapt accordingly.

Add Strength Training and the Little Things

One of the biggest disruptors to training consistently is suffering a running injury and winding up on the sidelines for weeks (or months) at a time.

Many runners believe that running injuries are simply inevitable, probably because so many runners do wind up injured each year.

Just because you’re a runner doesn’t mean you’re pre-destined to a serious of shin splints/plantar fasciitis/stress fracture/IT band injuries.

And while I wouldn’t make the claim that all of those injuries are 100% preventable, I would make the claim that running injuries can be prevented in most most cases.

How?

With regular strength training and consistently doing the little things to stay healthy that I talk about so often.

A Commitment to Cross Training

You know all of those things I just mentioned about strength training and the little things?

Most of them apply here as well.

Not only does cross training help with injury prevention, however, but it also helps build your cardiovascular fitness which can have rather obvious positive impacts on your running as well.

Work With a Coach

Can I be 100% honest for a minute?

Nothing I do as a coach is some deeply guarded trade secret.

And the same holds true for just about every running coach in the world.

Sure, we all have our little nuances but on the whole we aren’t going to tell you do anything dramatically different from what you’ll freely find available on my website or any of several hundred others around the inter webs.

So why would you consider spending your hard earned dollars on a coach?

Speaking for myself only, because I’m worth it. Why?

Having a coach means you no longer have to worry about what to do. You just have to do it.

And freeing up your bandwidth is one little change that can make a huge difference when all is said and done.

The Choice is Yours

Happy with where you are as a runner?

If so, that’s awesome! Keep on doing what you’re doing and keep enjoying the many benefits of running that you’re already experiencing.

But if you want more for yourself as a runner, you need to continue to push the boundaries (intellighetnely).

Because remember, what got you here won’t get you there, wherever there is for you…


To reach your long term #running goals, remember that what got you here won't get you there. #runchat Click To Tweet

What are Your Long Term Running Goals & What Will You Change in Order to Achieve Them?

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Strengthen Your Mental Game

Quick Tip: Learning to Flex Your Mental Muscle


How often to you work on the mental aspect of your running?

Running is obviously a physical challenge, but what roll does your mental outlook play in your running/racing performance?

And if it is important, are there steps that you can take to fortify the mental aspect of our sport?

The Mental Game

Strengthen Your Mental Game

Strengthen Your Mental Game

Point blank, how much of an impact does your brain really have on your performance during a race?

A lot, especially in long and/or high intensity races.

Read more

Vanessa Runs

Vanessa Runs Comes Back a Year Later for Another Chat


Today I’m reconnecting with Vanessa Runs.

Vanessa joined me on the show for the first time back in Episode 11 (and last week as a Best Of episode), and a lot has happened in her life since the last time we talked.

Vanessa Runs

Vanessa Runs

In the past year, Vanessa has gotten married, published her second book, and helped crew a couple of runners on a trans-continental run.

So needless to say, we had plenty of things to talk about today. After catching up on a lot of the running and traveling highlights, we really dove in to her second book, Daughters of Distance. Read more

Dane Rauschenberg

Dane Rauschenberg Found Running Later than Most (Best Of)


Dane Rauschenberg didn’t start running until his mid 20s, but he has definitely made up for lost time!

Dane Rauschenberg

Dane Rauschenberg

Dane started running in law school, in an attempt to try and lose a few of the extra pounds that had built up over his college years. But since starting, he has barely stopped long enough to catch his breath!

As we take this trip down memory lane (this chat with Dane was from Episode 007, which was originally released on 7/13/2014) I had honestly forgotten how crazy of a story Dane has about his running career.

Thanks to Bombas for Sponsoring Today's Show. Click Image to Save 20% on Your Order!

Thanks to Bombas for Sponsoring Today’s Show. Click Image to Save 20% on Your Order!

Here are some of the highlights. Read more