KoopCast

Latest Episodes:

Using Subjective Feedback to Drive Performance with Natàlia Balagué and Lluc Montull | Koopcast Episode 155 Nov 24, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Coach Koop discusses how athletes are Complex Adaptive Systems and how subjective feedback can be integrated into training.
Episode highlights:
(14:23) Athletes as complex adaptive systems: humans have nonlinear responses, context is key
(20:32) Physical context: comparing the context of training camps with daily life
(43:37) Long-term skills: improving subjective feedback, contextualizing feedback in the long term, examples
Additional resources:
Paper discussed

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Polarized vs Pyramidal Training with Luca Filipas PhD (Jan 2022) ⎮ Koopcast Episode 154 Nov 17, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Luca Filipas a PhD researcher and coach out of Milan, Italy. Re-Release of episode 113 from January 2022.
Episode highlights:
(27:17) Why pyramidal to polarized athletes were most successful: peaking for races, adaptations from high intensity
(33:57) Koop on peaking for longer distance events: least specific to most specific training architecture
(41:34) Takeaways: race specificity, modulating intensity
Additional resources:
You can find Luca’s work here- https://www.lucafilipas.com/

Luca on Instagram- https://www.instagram.com/lucafilipas

Luca on Twitter- https://twitter.com/LucaFilipas

Paper discussed- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Ultrarunning's Council of Elders with John Medinger, David Horton, and Scott Mills | Koopcast Episode 153 Nov 10, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

In this episode, AJW speaks with three legends of ultrarunning, John Medinger, David Horton, and Scott Mills, to discuss the current state of the sport and their thoughts about what the future holds for the next generation of Ultrarunners.
Episode highlights:
(26:57) Scott on Western States in 1982: waist belts, running with Aunt Jemima bottles, power bars, aid stations, how access to runner support leads to faster race times
(35:46) The Barkley Marathons: “impossible” pre-1995 Barkley format, learning the Barkleys year after year, difficulty in comparison to Hardrock, David’s role in the final lap directional rule
(58:07) Small races in America: run your local races, differences between the U.S. and Europe
Additional resources:
John: Facebook @johnmedinger

David Facebook @davidhorton

Scott Facebook @scottmills

Information on coaching-

https://trainright.com/

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Buy Koop’s new book on

Amazon-https://www.amazon.com/dp/B09MYVR8P6

Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

Stephanie Case-Human Rights Activist, Advocate for Women in Ultrarunning, and Badass Trail Runner | Koopcast Episode 152 Nov 04, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Stephanie Case is a well-known figure in trail/ultra running, not just for her success in crazy, tough races (Tor de Glaciers, Hardrock, The Barkley Marathons), but for her outspokenness about women’s rights. Stephanie spearheads tough conversations concerning inclusivity for women in our sport- pregnancy deferrals, quotas for women in races/lotteries, and more. If she couldn’t be any more admirable, Steph also works in conflict zones as a Human Rights Advocate.
Episode highlights:
(26:39) Free to Run: creating female leaders in areas of conflict through visibility in the outdoors space, creating societal change in patriarchal societies
(31:56) Gender inequality in ultras: microaggressions, reasons for including the top 10 women at UTMB, providing for women’s health at races, there are more barriers for women
(59:05) How race directors can promote inclusivity: offering women’s products and childcare stations as symbols of an inclusive space
Additional resources:
Free to Run: https://freetorun.org/

IG: https://www.instagram.com/theultrarunnergirl/?hl=en

Stephanie Case Trail Runner Article: https://www.trailrunnermag.com/people/stephanie-cases-secret-weapon/

https://www.outsideonline.com/health/running/why-cant-pregnant-women-defer-race-entries/

https://www.outsideonline.com/health/running/western-states-transgender-athletes-policy/
Information on coaching-
https://trainright.com/
Koop’s Social Media
Twitter/Instagram- @jasonkoop
Buy Koop’s new book on
Amazon-https://www.amazon.com/dp/B09MYVR8P6
Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

The Future of Ultrarunning with Candice Burt and Jason Green | Koopcast Episode 151 Oct 28, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

In this episode, AJW speaks with two of America's most popular Race Directors, Candice Burt and Jason Green, to discuss the current state of the sport and their thoughts about what they hope ultrarunning will look like in the next decade.
Episode highlights:
(24:14) Community over competition: sharing inspirational stories, celebrating the final finishers
(32:17) Jason on planning for the future of ultras: the commercialization of ultramarathons, appreciating the personal connection
(46:56) Candice on environmental responsibility and inclusivity: runner and crew education, leave no trace, dealing with human waste on the trail, performing double sweeps on trails
Additional resources:
Jason: https://yetitrailrunners.com/

Twitter @yeti_runners

IG @yetitrailrunners

Candice: https://www.destinationtrailrun.com/

Twitter: @runcandice

IG @runcandicerun

Information on coaching-

https://trainright.com/

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Buy Koop’s new book on

Amazon-https://www.amazon.com/dp/B09MYVR8P6

Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

What It's Like To Be Coached by Koop with AJW and DBo | Koopcast Episode 150 Oct 21, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Still in his 30s, Dylan Bowman has enjoyed a remarkable ultra-running career. During the past 10 years, Dylan has had ample experience being coached by Koop. In this episode, he shares some of the ups and downs of the past decade and looks ahead to a promising future in the sport.
Episode highlights:
(18:06) Deconstructing the DNF: satisfaction and goal setting, motivation, health, respecting the race
(29:08) Koop’s guidance for DBo: international racing, gaining experience, testing yourself
(40:35) Feedback in athlete-coach relationships: listening to your body, Ultra Trail Mount Fuji anecdote, communicating with your coach
Additional resources:
Instagram: @dylanbo

Twitter: @dylanbo

Website: https://freetrail.com/

Information on coaching-

https://trainright.com/

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Buy Koop’s new book on

Amazon-https://www.amazon.com/dp/B09MYVR8P6

Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

What It's Like to Be Coached by Koop with AJW & Kaci Lickteig | Koopcast Episode 149 Oct 13, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Kaci Lickteig, known to many as the Pixie Ninja, is one of the most popular personalities in Ultrarunning. Her incredibly positive spirit is infectious. In this episode, you will learn all about her 8 Western States finishes, her challenges with injuries over the years, and her incredible relationship with her coach, Jason Koop.
Episode highlights:
(18:08) Western States 2017: challenges, stress, deciding not to quit, “get in the boat”
(24:56) Kaci’s experience with injury: running with a torn hamstring, getting surgery, crutches to 100 miles in six months
(40:05) Kaci’s relationship with Western States: personal experiences, why the race is so special
Additional resources:
Instagram: @ultrarunnerkc

Twitter: @runner_kc

Facebook Kaci Lickteig

Information on coaching-

https://trainright.com/

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Buy Koop’s new book on

Amazon-https://www.amazon.com/dp/B09MYVR8P6

Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

The Rise of US Women’s Cross Country Skiing & Being a Professional Athlete and Advocate for Climate w/ Jessie Diggins | Koopcast Episode 148 Oct 06, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Jessie discusses her rise in cross country skiing to become the most decorated US cross country skier in the history of the sport, what her training is like, why she loves being a professional athlete, and how the US women have shattered the glass ceiling in cross country skiing. We also talk about her eating disorder and how it changed her life path when she sought out help. Lastly, Jessie talks about being a winter athlete in a changing climate and the importance of her work with Protect Our Winters, an organization focused on climate legislation for the Outdoor State.
Episode highlights:
(20:44) Building a strong women’s team: camaraderie, mutual support, sportsmanship
(38:56) Nutrition and injury: micronutrient deficiency often leads to injury, food is good, toxic diet culture, you need more calories than you think
(50:11) Protect Our Winters: informed advocacy, using your voice, avoiding placing blame on individuals, making change
Additional resources:
Buy Koop’s new book on Amazon or Audible.

Information on coaching-

https://www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Injuries & Recovery with Corrine Malcolm, Sarah Scozzaro, & Stephanie Howe | Koopcast Episode 147 Sep 29, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Stephanie Howe, Corrine Malcom & Sarah Scozzaro take you through their personal experiences with injuries. Learn how they navigated through the injury process and their time away from running. They share what they did well and what they did not so well, along with what they learned going through this process. As coaches, they discuss how their personal experience makes them better coaches and can help athletes navigate this difficult time.
Episode highlights:
(7:08) Diagnosing stress fractures: you may not have pain, listening to your body
(37:56) Fear of fitness loss: detraining happens over 4-6 weeks, recognizing sources of anxiety
(52:35) Eating during recovery: eat well on off days, you need extra nutrients to heal, what food to cut out
Additional resources:
Buy Koop’s new book on Amazon or Audible.

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Thinking Of Your Body As An Integrated System with Claire Bernard Miller, DPT | Koopcast Episode 146 Sep 22, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Claire Bernard Miller, DPT on common issues amongst runners, how our feet are more important to preventing injuries than we know and why we should all seek pelvic floor physical therapy.
Episode highlights:
(21:15) Common injuries: proper pronation and supination, forefoot injuries from narrow toe boxes, Achilles tendinitis, kinetic chain
(24:25) Good foot health: foot intrinsics, strength, exercises
(49:20) Recovery from pregnancy: recognizing the challenge, taking care of your body, getting back to running
Additional resources:
Activate Physical Therapy & Wellness: https://activateptw.com/

Gait happens: https://www.gaithappens.com/

Claire Bernard Miller IG: https://www.instagram.com/activatephysicaltherapy/

Information on coaching-https://trainright.com/

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Buy Koop’s new book on Amazon or Audible.