Bonus Episode: Spicy Takes on Cocodona 250

Eat, Sleep, Run: The DIY Training Camp Guide for Ultra Runners

Episode 20: DIY Ultra Training Camp Ever wish you could afford a fancy training camp to prep for your next ultramarathon? Coach Erin Quinn breaks down exactly how to build your own — no expensive retreat required. In this episode, Erin walks you through the architecture of a DIY ultra training camp: how to structure your three (or five) days, how much volume to target based on your race distance, and how to simulate race conditions as closely as possible. From fueling and hydration practice to headlamp logistics and pole management, Erin covers the tactical details that can make or break your race day. In this episode: * Why removing daily life stress is as important as the miles themselves * How to structure back-to-back long runs for 50Ks, 50-milers, 100-milers, and 200-milers * The calorie-counting wrapper trick every ultra runner should try * What to practice so race day feels like a rehearsal, not a surprise * How a DIY training camp sets you up for the perfect taper Whether you're chasing your first finish line or your next PR, this episode gives you a practical, coach-backed blueprint to show up to race day confident, prepared, and ready to start where you are

Episode 19. The Zone 2 Revolution: Why Easy Running Is the Real Work

Zone 2 is everywhere right now — but what does it actually mean for your running? In this episode, coach and ultramarathon finisher Erin Quinn breaks down the zone 2 "revolution" and explains why it's really just a rebranding of the most fundamental principle in endurance training. Erin covers the full five-zone model, why zone 2 looks completely different depending on your experience level, and how new runners, seasoned racers, and ultra runners each relate to it differently. She also dives into the science of lactate threshold, mitochondrial function, and fat burning — without the jargon overload. Plus: a heat training PSA for anyone running through a summer heat wave, a recap correction from her Manitou's Revenge 53-miler in the Catskills, and her honest take on why chasing speed work can plateau — or injure — runners who skip the foundation. In this episode: * What zone 2 actually feels like (and the talk test) * Why new runners don't have a zone 2 yet * How zone 2 builds your aerobic engine over time * Lactate, hydrogen ions, and why your muscles seize up * The two biggest zone 2 mistakes runners make * Why RPE may matter more than your heart rate monitor Start Where You Are is hosted by Erin Quinn, professional ultrarunning and USA swim coach, 15-time ultramarathon finisher, and award-winning journalist. To learn more about Erin's 1:1 Online Ultrarun Coaching email her at erinmaryquinn@gmail.com or go to her website at www.erinmaryquinn.com

Episode 18: The Only Way Out Is Through: Manitou's Revenge Race Report

Episode 18: Manitou's Revenge Race Report Erin Quinn, ultrarunning coach, USA swim coach, award-winning journalist, and now 15-time ultramarathon finisher, takes you inside one of the most demanding 50-mile races in the Northeast — Manitou's Revenge. This 53-mile beast winds through the rugged Catskill Mountains of upstate New York, packing 15,000 feet of climbing into every mile. Erin breaks down the full race experience alongside her friends Shiloh and Jessie — from the gnarly trails and brutal climbs to the mud, the aid stations, the gear decisions, and the mental battles that only an ultra can produce. Along the way, she shares the story behind the race itself: how Charles Gadol and Run Wild built a nonprofit organization dedicated to land preservation and trail conservation — so runners can keep doing what they love in wild, beautiful places. Whether you're a seasoned ultra runner or just trail-curious, this episode is part race report, part love letter to the Catskills. Topics covered: * Course breakdown and what makes Manitou's so uniquely brutal * Gear, nutrition, and race-day decisions * The history of the race and Run Wild's conservation mission * The highs, the lows, and everything in between To learn more about Erin's 1:1 online ultrarunning coaching, you can reach out to her at erinmaryquinn@gmail.com You can also fill out the apply to coach with Erin form on her website at www.erinmaryquinn.com Start Where You Are, But Start!

Episode 17. Beat the Heat: Simple Ultrarunning Tools for Summer Training

**Episode 17 Beat the Heat: Ultrarunning Tools for Summer Training Summer running is hard — and if your legs have felt like lead, your effort through the roof, and your water bottles empty way too soon, you're not imagining it. Host and professional ultrarunning coach Erin Quinn breaks down exactly what heat does to your body (spoiler: it's not personal, it's physiology) and why those brutal summer miles are actually making you a stronger runner come fall. In this episode, Erin shares her go-to heat hacks from training through back-to-back 200-mile race seasons in the heat and humidity of New York's Hudson Valley — including how to build a makeshift aid station from your car, the ice bandana trick that changes everything, and why sometimes the most elite thing you can do is walk the hill and grab a cold Coke. You'll learn: * What heat actually does to your cardiovascular system and pace * 5 practical strategies for surviving (and benefiting from) summer training * How to plan routes with water sources, shade, and resupply points * When to push and when to check your ego at the door * Simple heat adaptation techniques you can start using right now Whether you're chasing a fall ultra or just trying to stay consistent through the summer, this episode will help you keep moving — smarter, cooler, and with a better story to tell. Start Where You Are, But Start! To schedule a free discovery call with Erin for her 1:1 Online Ultrarunning Coaching contact her by email @ erinmaryquinn@gmail.com or fill out an application to Train with Erin on her website www.erinmaryquinn.com Follow her on social @erinquinnultraruncoach

Episode 16. Hit Override

Episode 16. Hit Override Ever find yourself lying in bed, running through a mental Rolodex of reasons why today just isn't the right day for a run? Host Erin Quinn — ultra running coach, USA Swim coach, and 14-time ultramarathon finisher — gets real about the resistance we all feel, even when running is something we love. In this episode, Erin breaks down what she calls the Override Principle: a set of practical, no-fluff tools to get you out the door when your mind is working against you. From training with accountability partners and prepping your gear the night before, to battling bad weather, building identity-based habits, and talking yourself through a truly terrible run — Erin covers it all. She also shares a personal story from a brutal six-mile run in the summer heat that nearly broke her, and what she learned from pushing through anyway. Plus, a surprising lesson from choreographer Twyla Tharp on why thinking about the full workout is the biggest trap of all. Whether you're training for your first 5K or your next 100-miler, this episode will give you the mental tools to hit that override button — and start anyway. If you'd like to learn more about Erin's 1:1 online ultrarunning coaching go to www.erinmaryquinn.com and fill out the application to train with Erin, or reach out to her at erinmaryquinn@gmail.com to set up a free consult.