Korey Konga's guest appearances

Korey Konga

Final Surge Podcast

Jason Moore

Mark Allen

Jay Dicharry

Steve Magness

Scott Fauble

Danny Dreyer

Alex Hutchinson

Tom Schwartz

Nick Symmonds

Jason Karp

Nate Helming

Matt Fitzgerald

Josh Emdur

Jonathan Beverly

Bart Yasso

OwlTail

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?  Change of lifestyle     Started running ultras and picked up sponsors  Moved into coaching     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?  Treadmill 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?  Mental game     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 Questionnaire Final Surge Invite     Do you build in pre/post strength routines or just running plans?  Different options     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 minuteFavorite 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 Resources UpperLeftDT.com Upperleftdt@gmail.com Korey Konga on Twitter Korey Konga on Instagram

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. <ul> <li>How did you get your start in running? <ul> <li>Change of lifestyle</li> </ul> </li> </ul> <ul> <li>Started running ultras and picked up sponsors <ul> <li>Moved into coaching</li> </ul> </li> </ul> <ul> <li>What was it that triggered you to change your lifestyle and get into running? <ul> <li>Jogged a lot on job</li> <li>Friend suggested run a half marathon</li> <li>Running replaced drinking</li> </ul> </li> <li>What was the process like developing as runner and becoming an ultra runner? <ul> <li>Read blogs and got inspired</li> <li>6 months after his half marathon he qualified for Boston</li> <li>3 months later did his first ultra</li> <li>Training errors lead to injuries</li> </ul> </li> </ul> <ul> <li>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? <ul> <li>Easier said than done, but listen to body</li> </ul> </li> </ul> <ul> <li>What signs are you looking for when working with your athletes to recognize they may be pushing the envelope too far? <ul> <li>Watch Final Surge feedback ratings</li> </ul> </li> </ul> <ul> <li>When did you make the transition into coaching? <ul> <li>Been coaching for a while, but two years ago opened the business</li> </ul> </li> </ul> <ul> <li>What does your typical athlete you are coaching look like? <ul> <li>1/2 marathon to 100-mile ultra races</li> </ul> </li> </ul> <ul> <li>What was the biggest difference with training between a 1/2 marathon runner and an ultra running? <ul> <li>Time commitment and volume</li> <li>As move to more specific stages changes, ultra do a lot of long hill repeats</li> </ul> </li> </ul> <ul> <li>You mentioned the base season may be similar between the 1/2 and ultra, are you talking types of workouts or volume? <ul> <li>Volume can be different, but workouts similar</li> <li>All do short hill sprints, strides</li> </ul> </li> </ul> <ul> <li>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? <ul> <li>Treadmill</li> <li>Really short hills for sprints</li> <li>Stadium stairs for strength</li> <li>Parking Garage can work</li> </ul> </li> </ul> <ul> <li>When you are building volume for long runs for ultra runners how often do you utilize back to back long runs? <ul> <li>Depends on the individual, but not as much as some people</li> <li>Big run on mountains on Saturday, then come back with a faster flat run</li> </ul> </li> </ul> <ul> <li>Do you focus on feel, pace per mile, heart rate, power? <ul> <li>Mostly feel</li> <li>Some CV work will use pace per mile</li> </ul> </li> </ul> <ul> <li>What advice do you have to runners looking to make that change about becoming fat burners and if that is important in ultra running? <ul> <li>With volume and easy long runs, it just happens</li> <li>Will use depletion runs occasionally</li> </ul> </li> </ul> <ul> <li>For someone making that jump from 1/2 marathon to longer races is fueling the biggest obstacle you face? <ul> <li>Mental game</li> </ul> </li> </ul> <ul> <li>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? <ul> <li>Any time is a good time to have a coach</li> <li>Can avoid a lot of problems and progress quicker</li> <li>Not for everyone</li> </ul> </li> </ul> <ul> <li>Are the athletes you work with mostly online or in person? <ul> <li>Almost all virtual coaching</li> </ul> </li> </ul> <ul> <li>Walk me through the process of what it may look like if I reached out to you and what do those conversations look like? <ul> <li>Why are you reaching out</li> <li>History, family life, work/life balance</li> <li>Questionnaire</li> <li>Final Surge Invite</li> </ul> </li> </ul> <ul> <li>Do you build in pre/post strength routines or just running plans? <ul> <li>Different options</li> </ul> </li> </ul> <ul> <li>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? <ul> <li>No such thing as bad weather, just soft people</li> </ul> </li> </ul> <ul> <li>One of your recent posts recounted an encounter with bears, cougars and more. How do you stay safe? <ul> <li>Ton of bear and mountain lions in Oregon and never been an attack, but be aware of surroundings</li> <li>Make sure someone knows where you are going, what loop you are doing</li> </ul> </li> </ul> <ul> <li>You have been very active with your updates and blogging on the site, what information are you trying to provide?</li> </ul> Final Surge 5 questions in under a minuteFavorite 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 Resources <a href="http://upperleftdt.com" rel="nofollow" target="_blank">UpperLeftDT.com</a> <a href="mailto:Upperleftdt@gmail.com">Upperleftdt@gmail.com</a> <a href="https://twitter.com/koreykonga" rel="noopener nofollow" target="_blank">Korey Konga</a> on Twitter <a href="https://www.instagram.com/koreykonga/?hl=en" rel="noopener nofollow" target="_blank">Korey Konga</a> on Instagram

Episode 68: Korey Konga