Multiday Ultramarathons are growing in popularity, but offer a high bar to be successful. Kevin Goldberg is the host of the “Distance To Empty Podcast” where they dive into the specific variables surrounding multiday ultras. We discussed what he has learned from experts along the way, as well his own participation in this style of ultramarathon.
Kevin: https://linktr.ee/distancetoemptypod | IG: @distancetoemptypod
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Episode Summary:
Zach Bitter interviews Kevin Goldberg about multi-day / 200+ mile ultramarathons
Hosts’ backgrounds: Both entered ultras via the North Face Endurance Challenge series (gateway events). Kevin shifted to 200+ milers after major hip surgeries (2016–2017); his first was Bigfoot 200 in 2018. He co-hosts Distance to Empty (started late 2023) with Peter, focusing exclusively on 200+ mile storytelling across the pack.
Growth of multi-day ultras: Explosive interest in 200+ mile events (e.g., Cocodona’s livestreams, Rachel Entrekin’s mainstream visibility). Shift from broad ultra-running to specialization within the sport. Longer format creates extended narratives, spectator appeal, and “long-form content” that fits into life better than a 24–36 hour 100-miler. Historical parallel to 6-day races in the late 1800s/early 1900s.
Why multi-days feel different & more appealing:
Greater uncertainty and variables (fitness maybe only 30–45% of success vs. higher in 100s).
More storytelling, dark horses, and mystery vs. predictable “most fit wins” outcomes.
Magnified puzzle pieces: sleep, fueling, durability, crew, navigation, mental execution.
Potential future where multi-day events become the “Super Bowl” of ultras.
Sleep in multi-days (a favorite topic):
Decision-making declines sharply by night 2 → have a loose plan or hand it to crew (”if-this-then-that” rules).
Markers for needing sleep: stopped eating/drinking, tripping, slowing dramatically (like a sobriety test).
Kevin’s experiment: finished Mammoth 200+ in ~58 hours with zero sleep (felt very strange in the final 10 hours).
Some tolerate sleep deprivation better or fall asleep easier in dirt; training focuses more on good sleep habits than deliberate deprivation.
Winners often minimize sleep strategically rather than guaranteeing fixed hours.
Durability & late-race execution:
Legs will feel destroyed at mile 190+ despite good cardio; success is “doing it anyway” when everything hurts.
Longer training blocks/lifestyle approach (high volume consistency over months) vs. short 16-week peaks.
Strength training is important but still “Wild West” hard to fit with high run volume, jobs, family.
Hiking practice critical: many miles are hiked; big difference in lower-leg stress vs. running.
Running vs. hiking vs. downtime:
Huge performance gains possible by optimizing blend + minimizing aid-station/stoppage time (low-hanging fruit).
Mid-pack runners often lose 15–30 hours stopped; elite examples show massive time savings by moving efficiently through aid.
Second 200+ is easier to coach with data from the first.
Fueling trends:
Consistency beats extremes, especially day 2+ when plans fall apart (flavor fatigue, mouth sores, decision decline).
Many top performers settle ~60–80g carbs/hour (lower than some high-carb 100-mile trends) rather than 90–100+.
Day 1: more structured sports nutrition; later: simulate normal meals (breakfast/lunch/dinner rhythm) while keeping intake between aids.
Calorie deficit is inevitable; successful runners sustain fueling longest into the race.
Caffeine strategy:
Kevin’s caffeine strategy: Light night 1, heavier night 2 (200–400mg range), very high doses possible night 3+ for final push (up to 300mg/hour in bursts).
Long half-life requires strategy if planning any sleep.
Test doses; stacking builds up — treat as a powerful drug.
Crew/support & accessibility:
Crew/pacers provide big edge (navigation, self-care time, freshness); solo is significantly harder.
Potential future for solo/equalized-support divisions as races grow and lotteries form.
Race logistics are massive hurdles (permits, land use); new directors face growing pains.
Training philosophy:
Emphasize time on feet, hiking specificity, life stress as training asset.
Longer, consistent volume blocks with ebb/flow; specificity to race demands (hiking, durability over pure speed).
Kevin’s upcoming: Badwater 135 (July) — anxious about heat/chafing/GI on pavement; may return to Mammoth 200. Strong crew.
Overall tone: Enthusiastic about the sport’s growth, the unique storytelling and problem-solving in 200+ milers, and the value of sharing knowledge (experts, RDs, sleep scientists) on Distance to Empty. Encourages spectators/crewing/pacing to experience the events.
