Welcome to episode 68 of the Final Surge Podcast where we welcome competitive runner and coach Korey Konga of Upper Left Distance Training. Korey came to running as a way to change his health. Korey has a successful ultramarathon resume and has transitioned into coaching. If you enjoy this episode please remember to share the love and share it with a friend.
- How did you get your start in running?
- Started running ultras and picked up sponsors
- What was it that triggered you to change your lifestyle and get into running?
- Jogged a lot on job
- Friend suggested run a half marathon
- Running replaced drinking
- What was the process like developing as runner and becoming an ultra runner?
- Read blogs and got inspired
- 6 months after his half marathon he qualified for Boston
- 3 months later did his first ultra
- Training errors lead to injuries
- You mentioned you got hurt a lot the first year. As a coach, what advice do you give newer runners who may run into those injuries problems?
- Easier said than done, but listen to body
- What signs are you looking for when working with your athletes to recognize they may be pushing the envelope too far?
- Watch Final Surge feedback ratings
- When did you make the transition into coaching?
- Been coaching for a while, but two years ago opened the business
- What does your typical athlete you are coaching look like?
- 1/2 marathon to 100-mile ultra races
- What was the biggest difference with training between a 1/2 marathon runner and an ultra running?
- Time commitment and volume
- As move to more specific stages changes, ultra do a lot of long hill repeats
- You mentioned the base season may be similar between the 1/2 and ultra, are you talking types of workouts or volume?
- Volume can be different, but workouts similar
- All do short hill sprints, strides
- You mentioned a runner in a pancake flat area, if I had a restriction on hills available to me, how would you recommend someone trains to get in some hill type work?
- Really short hills for sprints
- Stadium stairs for strength
- Parking Garage can work
- When you are building volume for long runs for ultra runners how often do you utilize back to back long runs?
- Depends on the individual, but not as much as some people
- Big run on mountains on Saturday, then come back with a faster flat run
- Do you focus on feel, pace per mile, heart rate, power?
- Mostly feel
- Some CV work will use pace per mile
- What advice do you have to runners looking to make that change about becoming fat burners and if that is important in ultra running?
- With volume and easy long runs, it just happens
- Will use depletion runs occasionally
- For someone making that jump from 1/2 marathon to longer races is fueling the biggest obstacle you face?
- Many new runners are probably not thinking about getting a coach. What type of advise do you have to runners who are considering getting a coach, when is the time right?
- Any time is a good time to have a coach
- Can avoid a lot of problems and progress quicker
- Not for everyone
- Are the athletes you work with mostly online or in person?
- Almost all virtual coaching
- Walk me through the process of what it may look like if I reached out to you and what do those conversations look like?
- Why are you reaching out
- History, family life, work/life balance
- Final Surge Invite
- Do you build in pre/post strength routines or just running plans?
- We are now entering into winter months, what advice do you have for ultra runners who are going to be spending hours on the trails for training in the winter?
- No such thing as bad weather, just soft people
- One of your recent posts recounted an encounter with bears, cougars and more. How do you stay safe?
- Ton of bear and mountain lions in Oregon and never been an attack, but be aware of surroundings
- Make sure someone knows where you are going, what loop you are doing
- You have been very active with your updates and blogging on the site, what information are you trying to provide?
Final Surge 5 questions in under a minute
Favorite running book? - Science or Running by Steve Magness
Current trainers you are wearing? - Adidas Adios
Favorite race? - Orchas Island 50k
Favorite recovery meal or recovery drink? - Pizza
Your favorite workout - Gnarley hill repeats
Korey Konga on Twitter
Korey Konga on Instagram