Episode 68: Korey Konga

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

[email protected]

Korey Konga on Twitter

Korey Konga on Instagram