Introduction: In the latest episode of our podcast, we dive into the exhilarating experience of the Tunnel Hill 100, where our co-host Zach completed the race in an impressive time of 18 hours and 56 minutes. This episode unpacks the emotional rollercoaster, physical challenges, and invaluable lessons learned from this remarkable endurance event.

The Journey Begins: Setting the Scene
The Tunnel Hill 100 is not just a race; it’s an endurance masterpiece that tests the limits of physical and mental strength. As Zach reflects on his experience, he shares how he felt just hours after crossing the finish line. "If you would have asked me this probably 20 hours ago, I would have given you the Anthony. Don’t think I can record right now,” he said, highlighting the aftermath of such a grueling endeavor. The body takes a toll during a 100-mile race, resulting in deep soreness and fatigue, making recovery a challenge in itself.

The Course: A Unique Challenge
The layout of Tunnel Hill consists of a double out-and-back course, with runners tackling four 25-mile segments. This structure, while potentially monotonous, provides consistent access to aid stations, a lifeline for ultra-runners. Zach explained, "One trade-off for what some might consider monotonous is having that aid station support like that.” This setup allows for a mental reset at each turnaround point, crucial for maintaining focus and motivation throughout the race.

Physical and Mental Struggles
As Zach recounts the physical toll of the race, he emphasizes the unique challenges of running on a flat, crushed gravel path. "The difference I feel like too is your body takes so much more damage over the course of a hundred miles." The repetitive nature of the terrain can lead to micro-tears and fatigue in the same muscle groups, making recovery even more critical. Zach humorously noted that he took an astonishing 192,000 steps during the race, all on the same flat surface.

Preparation: The Importance of Mindset
In the lead-up to the race, Zach faced an unexpected challenge when his new shoes arrived in the wrong size and model. Instead of letting this setback rattle him, he embraced it as a lesson in adaptability. "I just laughed at it, man… Troubleshooting stuff you can't really control is part of the game,” he remarked. This mindset shift exemplifies the importance of flexibility and a positive attitude in ultra-endurance sports.

Key Takeaways: Lessons from the Tunnel Hill 100
1. Embrace the Journey: Focus on the experience rather than just the outcome. Running long distances teaches resilience and the ability to adapt.
2. Mental Preparation is Key: Having a relaxed, open mindset can significantly impact performance and enjoyment.
3. Learn from Challenges: Unexpected obstacles, like gear mishaps, can offer valuable lessons in adaptability and problem-solving.
4. Prioritize Recovery: After an intense race, allow your body the time it needs to recuperate properly.

Conclusion: The Tunnel Hill 100 is more than just a race; it’s a test of endurance, mental toughness, and personal growth. As Zach’s journey illustrates, every step taken is a lesson learned, and every challenge faced is an opportunity for growth. Whether you are an experienced runner or just starting, the insights shared from this experience provide valuable takeaways for anyone embarking on their own endurance adventures.

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In this episode of Endurance State of Mind, we sit down with runner and data enthusiast Whit Kendall, whose methodical yet mindful approach to training led to a stunning 2:37 finish at the Chicago Marathon. Whit shares how he transformed from a former football player to a marathoner obsessed with progress — running music-free, driven by intuition and numbers in equal measure.

We unpack his marathon progression, the power of community training, recovery insights, his Yasso 800 philosophy, and why he believes anyone can take on 26.2 miles. Whit’s story is a reminder that running isn’t just physical — it’s deeply spiritual, built on discipline, balance, and presence.

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In this episode of Endurance State of Mind, we sit down with Lacey Saul — a 13-time Ironman finisher, registered dietitian, and newly minted Kona qualifier through the Ironman Legacy Program. Lacey opens up about her decade-long pursuit of Kona, how she learned to pivot instead of quit, and why racing smart often beats racing fast. From battling brutal weather and concussions to mastering gut training and redefining limits, this conversation dives deep into the mental and physical endurance it takes to chase a dream for over a decade.

🎧 Tune in to hear how Lacey turned setbacks into stepping stones, why “don’t mock the walk” changed her entire racing strategy, and how fueling body and mind go hand in hand on the road to Kona.

takeaways

• Lacey's journey began with a desire to cross a physical finish line after overcoming childhood challenges.
• She emphasizes the importance of pivoting rather than quitting when faced with obstacles.
• The Legacy Program allows athletes to qualify for Kona by completing 12 Ironman races over 12 years.
• Adversity in races has taught Lacey valuable lessons about resilience and adaptability.
• Nutrition is crucial for endurance athletes, and gut training is essential for optimal performance.
• Coca-Cola is a go-to for Lacey during races for a quick energy boost.
• Training should be adapted based on individual needs and responses to different conditions.
• Lacey's experiences highlight the importance of mental resilience in endurance sports.
• She aims to continue racing while also exploring more freedom in her training.
• Lacey plans to participate in a 50K and other races while preparing for Kona.

Chapters

00:00
Introduction to Lacey Saul's Journey

03:29
The Evolution of an Endurance Athlete

06:32
The Legacy Program Explained

12:33
Facing Adversity in Racing

18:28
Lessons Learned from Challenges

24:24
The Importance of Adaptability

26:32
Adapting Goals in Real-Time

28:28
The Great Floridian Race Experience

33:30
Training Plans and Personal Adaptations

39:37
The Importance of Listening to Your Body

46:24
Race Day Challenges and Adaptability

49:24
The Evolution of Fueling Strategies

52:18
Gut Training: The Key to Endurance Performance

55:15
Nutrition and Hydration: Balancing Electrolytes and Carbs

56:33
Cost of Nutrition: Finding Affordable Fuel Options

01:02:35
Breaking Personal Limits: The Power of Self-Belief

01:09:05
Future Aspirations: Embracing Flexibility in Training

01:12:49
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From the weight room to 200-mile races, Derrick Baker is built different. A 12-time 100-mile finisher and 2-time 200-mile finisher from North Mississippi, Derrick embodies discipline, humility, and purpose. Once a 250-pound powerlifter, he discovered ultra running after seeing David Goggins on YouTube — and never looked back.

In this episode, we dive into how Derrick blends bodybuilding with high-mileage training, how he stays grounded in the grind, and how he finds light in the darkest moments of a race. He talks about his bond with his wife and crew chief, Candy, the mental battles that come with distance, and his goal to take on the legendary Vol State 500K next year.

This conversation is raw, reflective, and packed with wisdom on grit, faith, and the balance between

takeaways

• Derrick Baker is a 12-time 100-mile finisher and 2-time 200-mile finisher.
• His journey into ultra running began in 2019 after being inspired by David Goggins.
• Derrick balances powerlifting and ultra running by training 75-100 miles a week.
• He emphasizes the importance of mental strength in overcoming challenges during races.
• Derrick's wife, Candy, plays a crucial role in his support system during races.
• He believes in the power of community and helping others in the ultra running space.
• Derrick's first 200-mile race taught him about endurance and mental resilience.
• He aims to participate in the Vol State 500K, a self-supported race.
• Derrick's training includes calisthenics, weight lifting, and stretching to prevent injuries.
• He values humility and draws inspiration from his upbringing and experiences.

Chapters

00:00
Introduction to Derrick Baker

02:25
Derrick's Journey into Ultra Running

09:23
Training Regimen and Balancing Strength with Endurance

17:10
Mentality and Philosophy Behind Training

26:59
Experiences in Ultra Running and Community Engagement

32:26
Navigating the Dark Places in Racing

38:19
The Power of Perspective in Endurance

43:25
Lessons from the First 200-Miler

47:09
The Importance of Support Systems

53:54
Future Goals and Ambitions in Ultra Running

01:00:54
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Warren Kimball—two-time Boston finisher, 100-mile ultra winner, and LSU musicologist—joins us to blend art and endurance. We dig into his 15:35 at Tunnel Hill (closed strong with a negative split), plant-powered fueling, staying calm early, and turning repetition into mastery—on the piano and on the run. Plus: training after setbacks, pacing by feel, and why gratitude beats “suffer mode” for the long haul.

takeaways

• Warren's journey into running began after significant life changes.
• He lost 75 pounds and embraced running as a lifestyle.
• The connection between music and running is profound for Warren.
• He transitioned from marathons to ultra running after discovering trail races.
• Warren's first 100-mile race was a significant achievement for him.
• He emphasizes the importance of mental strategies in endurance sports.
• Training for Tunnel Hill involved a mix of speed work and long runs.
• Pacing strategies were crucial for his success at Tunnel Hill.
• Warren experienced a strong finish, running negative splits in the second half.
• He reflects on the joy of running and the importance of gratitude in his journey.

Chapters

00:00
Introduction to Endurance and Music

02:09
Warren's Journey into Endurance Sports

06:49
The Transition from Music to Running

13:17
The Connection Between Music and Endurance

17:52
Exploring Ultra Running and Its Challenges

25:04
The Marathon to Ultra Transition

26:12
The Journey of Ultra Running

27:50
Health Challenges and Resilience

29:49
The Shift Back to Marathons

32:09
Preparing for Tunnel Hill 100

38:51
Race Day Strategy and Execution

47:30
Finding the Zone in Endurance Running

48:51
Overcoming Low Moments in Races

51:26
The Thrill of Competition and Pacing

52:46
Experiencing the Race: From Darkness to Clarity

55:15
Reflecting on a Special Race Experience

59:15
Gratitude for the Journey and Future Goals

01:03:13
Balancing Training and Injury Management

01:06:53
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No guest—just Anthony and Zach catching up after work travel and stacked weeks. We trade notes on chasing Strava crowns coast-to-coast, a rope-assist climb at Mount Storm King, and turning a seven-day, 36-holes-a-day golf trip into a stealth ultra. We shout out recent guests (Travis, Jed, Hezekiah, Chris), celebrate comebacks and dubs, and sketch a new negative-split strategy for Tunnel Hill. Plus: what the Norwegians, Pogacar, and Sifan Hassan teach us about pacing and fueling, first impressions of the WHOOP, Tim Irving’s Ivy Trek race, and what’s next (Clear Creek, Tunnel Hill, Rocket City). Laid-back, a little messy, and very real—aka a coffee ride episode.

takeaways

• The importance of staying accountable in training despite busy schedules.
• Recent guests have provided valuable insights into endurance training and nutrition.
• Travel experiences can impact training routines and performance.
• Exploring new training strategies can lead to improved performance.
• Technology plays a significant role in tracking and enhancing training.
• Maintaining a consistent running routine is satisfying and beneficial.
• Community support is crucial for endurance athletes.
• Nutrition strategies should align with training intensity and goals.
• Upcoming races provide motivation and goals for athletes.
• The evolution of endurance training continues to be influenced by new research and technology.

Chapters

00:00
Catching Up: The Hosts' Journey

03:29
Reflections on Recent Guests

06:30
The Power of Community and Accountability

09:32
Travel Tales: Adventures on the Road

12:41
Chasing Goals: Running and Training Insights

15:22
Exploring the Great Outdoors: Hiking Adventures

18:35
The Beauty of Nature: Mountains vs. Beach Life

24:12
Epic Adventures and Golf Trips

32:37
The Challenge of Endurance Sports

35:01
Tunnel Hill Strategy and Insights

46:42
Training Insights from Elite Athletes

51:19
The Evolution of Triathlon Training

54:20
The Rise of Elite Cyclists

57:16
Analyzing Recent Cycling Championships

01:01:19
The Future of Fitness Technology

01:04:21
Upcoming Races and Personal Goals

01:12:25
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In this episode of Endurance State of Mind, we sit down with Travis Stewart—a husband, dad, and real estate professional whose endurance journey began during COVID with the Couch to 5K program. What started as a way to cope during a tough season quickly grew into something bigger: running led to cycling, cycling led to triathlon, and soon Travis was toeing the line at three 70.3s, a full Ironman, Unbound 200, and the grueling Rule of Three.

But this story is about more than just miles and medals. Endurance sports helped Travis through some of life’s hardest moments, reshaped his mindset, and even led him to his wife Elisa—their love story unfolding on two wheels. From crashing weeks before Unbound to crossing the finish line against all odds, Travis has learned that the greatest battle isn’t against the course or the clock—it’s against yourself.

Tune in for a conversation about grit, faith, and the power of simply moving forward, one step or pedal stroke at a time.

takeaways

• Travis's journey into endurance sports began during COVID-19.
• He transitioned from running to cycling and triathlons.
• Endurance sports helped him cope with personal challenges.
• Travis proposed to his wife during a bike ride.
• He faced a serious accident while supporting his wife in a race.
• Pushing through pain can lead to personal breakthroughs.
• Endurance sports serve as a form of therapy for Travis.
• Nutrition plays a crucial role in athletic performance.
• Travis emphasizes the importance of mental resilience.
• He encourages others to focus on their own journey.

Chapters

00:00
Introduction to Endurance Sports Journey

04:38
The Impact of Endurance Sports on Life

10:41
From Couch to 70.3: The Transformation

16:40
Love and Endurance: A Unique Connection

22:47
Overcoming Adversity: The Injury Story

28:33
Lessons Learned and Personal Growth

31:24
From Casual Rides to Epic Adventures

34:45
The Rule of Three Race Experience

39:47
The Transition to Gravel Cycling

41:48
Nutrition: The Game Changer

49:36
Endurance Sports as Therapy

53:26
Final Thoughts and Future Plans

01:00:34
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From the heart of Hattiesburg’s Longleaf Trace, Jed Darby has built more than a bike shop—he’s built a movement. The Cajun-born runner-turned-cyclist/coach shares how early boxing shaped his endurance mindset, why he qualified for Boston (and Kona) then chose the work over the spotlight, and what he learned from coaching greats like Rick Crawford. We dig into the science—zone 2, stress-adapt-recover, fit and position—and the culture: Tuesday Night Worlds, true no-drop group rides, Hub City Velo, and why community beats ego every time. Plus, the story behind Jed’s Perfect Bikes & Brew (yes, those protein balls), and how a welcoming space can turn weekend riders into lifelong athletes. If you love endurance, mentorship, and Mississippi grit, this one’s for you.

Takeaways

• Jed Darby emphasizes the importance of community in cycling.
• He transitioned from boxing to cycling, showcasing a unique journey.
• Jed's competitive spirit has led to numerous accomplishments in endurance sports.
• Coaching plays a crucial role in developing athletes' potential.
• The bike shop serves as a hub for local cyclists and fosters community engagement.
• Training dynamics and understanding the science behind endurance are vital for success.
• Jed believes in the balance of talent and hard work in sports.
• He highlights the evolution of cycling technology and its impact on performance.
• A strong foundation in training is essential for long-term success.
• Jed reflects on his personal achievements and the joy of competition.

Chapters
00:00
Building a Community Through Endurance Sports

02:36
The Journey into Endurance Sports

05:06
From Boxing to Cycling: A Unique Path

08:41
Competitive Achievements and Personal Growth

13:05
Coaching and Influencing Future Champions

23:10
Golf Coaching Insights

24:50
Jed's Journey in the Car Business

29:30
Transition to the Bike Shop

30:41
Building a Community Hub

32:30
Cycling Events and Community Engagement

36:57
The Dynamics of Group Rides

39:16
Reflections on Competitive Racing

42:41
The Thrill of Competition

44:20
Old School vs. New School Athletes

47:21
The Importance of Grassroots Development

48:26
Cultural Differences in Sports

49:45
The Science of Training and Performance

55:33
Rapid Fire Questions and Closing Thoughts

01:04:32
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