Laurel Highlands, Pacing Eastern States 100 and more with Rich Sharkey
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Laurel Highlands, Pacing Eastern States 100 and more with Rich Sharkey
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Coaching: https://UltraRunCoach.com
In this episode of the UltraRunCoach podcast, host Patrick Durante sits down with guest Rich Sharkey (one of Patrick's early coaching athletes) to discuss his journey from road running and 5Ks to tackling ultras.Rich shares his experience making the massive leap from 50Ks like the Hat Run and World's End to the 70-mile Laurel Highlands Ultra (a Western States qualifier). We dive deep into elevation training strategies, surviving the infamous "Gate to Eight" section, gut training with real foods, dialing in sodium needs using a Nix sweat test, and how having a family pit crew transformed his race day.We discuss discuss Rich’s experience on the other side of the trail—pacing me through the final miles of the Eastern States 100, navigating rattlesnakes, and pushing past the physical and mental pain barriers.
00:00 - Welcome & Introduction
00:48 - Transitioning from Sports & Road Running to Trail Running
02:46 - First Unofficial 50K at Blue Marsh Lake & First Organized Race (Hat Run 50K)
05:24 - World's End 50K: Handling Mud, Elevation & Learning Hill Training
07:54 - Making the Big Jump from 50K to the 70-Mile Laurel Highlands Ultra
09:50 - Connecting with Patrick Durante for Coaching & Race Preparation
11:19 - History & Unique Challenges of the Laurel Highlands Course
12:14 - Training Feet Per Mile Elevation Gain & the "Gate to Eight" Strategy
14:10 - Year 1 at Laurel Highlands: Heat, Severe Quad Pain & Mental Recovery
17:44 - Year 2 Success: Shaving 33 Minutes & Upgrading Fueling Strategy
20:22 - Gut Training: Shifting from Liquid Calories to Real Food
21:16 - Electrolyte Breakthrough: Sweat Testing with Nix Biosensors
23:12 - Building a Family Pit Crew & Pacing Duties
29:35 - Flipping the Script: Rich Paces Patrick at Eastern States 100
32:21 - The Role of a Pacer: Pain Management & Mental Distraction
37:15 - Funny Race Encounters, DFL Motivation & Rattlesnakes on Trail
41:21 - Strong Finish at Eastern States 100
44:07 - Top 3 Tips for Anyone Taking on Laurel Highlands
45:05 - Maintaining Consistency & Finding New Trails While Traveling
46:43 - What's Next for Rich Sharkey (Nelson's Summit 50K)