Free Outside

In this episode of the Free Outside Podcast, I sit down with Matthew Shepard—better known as Shep—to talk all things trail running, ultra-endurance racing, and his incredible journey in the outdoors. From growing up wandering the wilderness with a rifle in hand to becoming a standout competitor in backyard ultras and the Director of Field Operations at Sinister Sports, Shep’s story is nothing short of inspiring. Follow Shep online: https://www.instagram.com/go_shep/ We dive into the unique dynamics of backyard ultras, Shep’s strategies for enduring multi-day races, and some of his wildest encounters in the Canadian Rockies—like finding a fresh moose carcass and rerouting trails to avoid bears. He shares how he balances racing with his role at Sinister Sports, including the behind-the-scenes work of creating epic 200-mile races. We also discuss the mindset it takes to embrace failure, the joy of pushing boundaries, and how challenges like these make life richer. Shep talks about his plans for the Wild Horse 200 in Wales, while I reflect on my adventures, including the Pacific Northwest Trail and Great Western Loop. takeaways -Shep has been passionate about the outdoors since childhood. -Wildlife encounters can be both fascinating and challenging during races. -The backyard ultra format allows for a unique pacing strategy. -Camaraderie among racers is crucial in long-distance events. -Mental challenges are a significant aspect of racing. -Visualization techniques can enhance performance in races. -Failure is an essential part of the racing experience. -Crew support is vital for success in long-distance events. -Shep emphasizes the importance of adaptability during races. -The trail running community is growing rapidly, with exciting new events Chapters 00:00 The Roots of a Trail Runner 14:00 Wildlife Encounters in the Outdoors 17:04 The Journey into Trail Racing 20:14 Understanding the Backyard Format 23:01 World Team Championship Explained 26:06 Camaraderie in Competition 29:00 Mental Challenges and Strategies 32:00 The Social Aspect of Racing 35:08 Navigating the Last Two 37:56 Hallucinations and Sleep Deprivation 41:02 Crew Dynamics and Support 44:58 The Struggle of Pushing Limits 50:29 Mindset and Visualization in Racing 53:01 Exploring Backyard Races 53:17 Joining Sinister Sports 56:09 Planning New Races and Routes 01:00:34 Challenges of Organizing 200-Mile Races 01:01:39 Future Plans and Upcoming Races 01:03:11 Life in Extreme Cold 01:05:07 Reflections on Adventure and Accomplishment keywords: trail running, backyard ultra, wildlife encounters, mental challenges, camaraderie, Sinister Sports, long-distance racing, Shep, World Team Championship, racing strategies

In this episode of the Free Outside podcast, I’m joined by Pete Deneen, a climate scientist, award-winning writer, and the Chief Executive of the Keep Sespe Wild Foundation. Together, we dive into the wildfires that have devastated California, including the recent LA firestorm, one of the most costly and destructive disasters in U.S. history. Find Keep Sespe Wild online Pete brings his deep knowledge of climate science and his personal experience living in the fire-prone Sespe wilderness to the conversation. We break down what makes these fires so intense, the factors fueling them, and the role of climate change in doubling extreme fire weather days. From the science behind Santa Ana winds to the surprising impacts of fire retardants like Foscheck, this episode is packed with insights you won’t find in headlines. Find Pete Deneen online We also explore the balance between living with fire and managing it, and the importance of community, conservation, and education in protecting our wildlands. Whether you’re an outdoor enthusiast, a trail runner, or just curious about the forces shaping our environment, this conversation will leave you thinking differently about fire, nature, and how we live in these landscapes. Support us at Janji.com and tell them we sent you takeaways -California wildfires are among the most destructive in U.S. history. -The interplay of wet and dry years significantly affects fire risks. -Santa Ana winds can exacerbate wildfire conditions. -Climate change has increased the frequency of fire weather days. -Defensible space around homes is crucial for fire survival. -Foscheck is a useful tool in firefighting but has environmental impacts. -Post-fire recovery can lead to ecological resilience in certain areas. -Community engagement is vital for effective fire management. -Misconceptions about wildfires often oversimplify complex issues. -Nonprofits play a key role in environmental education and stewardship. Sound Bites "These areas have evolved to burn." "Foscheck is an effective tool." "We have to coexist with fire." Chapters 00:00 Introduction to Wildfires in California 04:57 Current Situation of the Fires 07:32 Factors Contributing to Fire Risk 12:34 Understanding Santa Ana Winds 18:02 Fire Spread and Containment Challenges 21:32 Impact of Firefighting Techniques 25:52 Post-Fire Recovery and Environmental Impact 31:02 Future Mitigation and Prevention Strategies 32:46 Coexisting with Nature: A Journey with Native Plants 32:51 Hardening Communities Against Wildfires 33:27 Understanding Historical Fire Regimes 38:21 The Era of Fire Suppression and Its Consequences 39:53 Predictive Tools for Fire Awareness 43:52 Debunking Misconceptions About Wildfires 50:32 The Role of Nonprofits in Conservation and Education keywords: California wildfires, climate change, Santa Ana winds, fire management, environmental impact, community engagement, wildfire recovery, firefighting techniques, ecological resilience, wildfire misconceptions

In this solo episode of the Free Outside Podcast, I’m sharing all about my recent trip to Big Bend National Park—a week packed with hiking, backpacking, and adventure. From spotting javelinas to scrambling up Emory Peak at sunset, I dive into how this trip fits into my training for FKTs and ultra races like the Cocodona 250 and Big Horn 100. patreon.com/freeoutside I also break down my plans for 2025, including a self-supported southbound Appalachian Trail FKT attempt and exciting interviews I’ve lined up with top athletes, calendar year Triple Crowners, and more. Along the way, I talk gear tips, training insights, and even some funny moments about ghost towns, dehydrated meals, and my love for rocks. 🌟 Highlights: Why Big Bend is the perfect off-the-grid training ground Power hiking and training for long ultras My upcoming race plans: Cocodona 250, Big Horn 100, and "secret races" How You Can Support the Podcast: Subscribe, rate, and review on Apple and Spotify Check out my new Substack for weekly updates: www.FreeOutside.Substack.com I’ve got lots of exciting adventures coming up, so stick around for weekly updates and interviews. Thanks for listening, and stay elite, my friends! Chapters 00:00 Introduction to Ultra Running and Upcoming Races 05:53 The Big Bend Adventure Begins 11:14 Exploring Big Bend: Trails and Wildlife 17:00 Campsite Experiences and Cooking Adventures 23:55 Final Thoughts on Big Bend and Future Plans

In this episode of the Free Outside Show, I share my journey from ideas to goals, discussing my plans for the Appalachian Trail record and the importance of creativity in trail running. I reflect on the impact of COVID on past goals, explore the role of ketones in endurance sports, and emphasize the growth of his podcast and personal development. I also delve into fueling strategies for endurance events, highlighting the need for balance and experimentation in training. Support this content patreon.com/freeoutside takeaways -Ideas can evolve into dreams and then into actionable goals. -COVID impacted many athletes' plans, including mine. -Creativity is abundant in today's world, especially in trail running. -Content creation is a vital part of sharing my journey. -Ketones can aid mental sharpness during extreme fatigue. -The podcast has significantly contributed to my personal growth. -Communication skills are essential for connecting with others. -Fueling strategies need to be tailored to individual needs. -The ultra running community is still developing and experimenting. -It's important to stay elite and committed to your goals. Chapters 00:00 Introduction and Big Announcement 05:38 Planning for the Appalachian Trail Record 10:52 Capturing the Journey: Content Creation Plans 20:59 Reflections on the New Year and Podcast Growth 27:48 Fueling Strategies for Endurance Events Keywords: trail running, Appalachian Trail, goals, creativity, ketones, endurance, podcasting, personal growth, FKT, planning

In this episode of the Free Outside Podcast, I dive into one of the hottest (and coldest) topics sweeping the endurance sports world: passive heat exposure and cold plunging. Whether you're a runner, cyclist, triathlete, or just curious about optimizing recovery and performance, this episode has you covered. Support the podcast at Patreon.com/freeoutside I explore the science, benefits, and potential downsides of cold plunges—discussing how they reduce inflammation, build mental toughness, and help with rapid recovery, but might blunt long-term training adaptations. Then, I shift gears to heat training, unpacking how saunas, hot baths, and even layering up during workouts can improve blood plasma volume, VO₂ max, and heat tolerance while boosting overall endurance. With a mix of personal experience, coaching insights, studies, and more, I help you understand when and how to use these tools for maximum benefit. Plus, I outline how I integrate them into my own training schedule. Should you heat things up or chill out? Tune in to learn how to adapt these strategies for your goals—and avoid the bro-culture traps along the way. takeaways Cold plunges can reduce muscle inflammation and soreness. Heat exposure improves cardiovascular efficiency and VO2 max. Cold plunging may blunt training adaptations if used too frequently. Sauna use can enhance mental resilience and recovery. Heat training can be beneficial year-round, not just pre-race. Cold plunges are effective for injury recovery and inflammation. Both cold and heat exposure have unique physiological benefits. Training should be structured to incorporate both cold and heat methods. Mental toughness can be developed through discomfort in cold plunges. Everything in life contributes to overall training stress. Chapters 00:00 Introduction to Endurance Sports Trends 10:12 Understanding Heat Exposure: Methods and Science 19:56 Comparing Cold and Heat Training: Pros and Cons

In this conversation, Katie Gunvalson shares her journey attempting the Pacific Crest Trail (PCT) Fastest Known Time (FKT) in 2024. She discusses her long-standing dream of hiking the PCT, her training and preparation, the challenges she faced including fire closures, and how she found motivation despite setbacks. Katie reflects on the intrinsic value of her experience, the highs and lows of the trail, and her determination to push through to the end, culminating in a remarkable final push to complete the trail. In this conversation, Katie shares her experiences and insights from her journey on the Pacific Crest Trail (PCT) while attempting a Fastest Known Time (FKT). She discusses her food strategies, the meticulous planning involved in her FKT attempt, and the emotional challenges she faced, including reflections on failure and the importance of perseverance. Katie also touches on her identity transformation through hiking, the significance of her trail name, and her passion for adventure and art. takeaways Katie had been dreaming about the PCT for over 10 years. The goal was to achieve the southbound record or hike as fast as possible. Katie transitioned from road running to trail running during the pandemic. Her first real thru-hike was the Arizona Trail, which helped her prepare for the PCT. She faced significant challenges with fire closures right at the start of her hike. Despite the setbacks, Katie remained committed to completing the trail. She learned to find joy in the journey, not just the destination. Katie's motivation shifted from achieving a record to personal fulfillment. The experience taught her the importance of intrinsic motivation in outdoor adventures. Katie completed the last 140 miles in a continuous push, demonstrating her resilience. I structured my day to have very limited breaks. I was cold soaking the good old Talenty jar. I had a spreadsheet and a lot of help from previous record holders. I had a very long time to think about failure. You don't have to be the person who gets the thing for it to matter. It's a puzzle and I want to figure it out. Can you turn around and do it again? It's okay to fail and you can find success in anything. I think more women just need to get out there and try it. Failure is not as scary as it sounds when you're starting something. Sound Bites "I was devastated. I didn't even get to try." "This means nothing, but it can matter to me." "I did a couple of 45s, a bunch of 40s." "I finished delirious. Yeah, losing my mind." "I tried to allow myself to sleep." "I was cold soaking the good old Talenty jar." "I had a spreadsheet and a lot of help." "It's a puzzle and I want to figure it out." "Can you turn around and do it again?" "It's okay to fail and you can find success." "Failure is not as scary as it sounds." Chapters 00:00 Setting the Stage for the PCT FKT Attempt 06:02 Training and Preparation for the Trail 12:09 Facing Challenges: Fires and Record Attempts 18:10 Finding Motivation Amidst Adversity 23:52 The Final Push: A Race Against Time 26:05 Fueling the Journey: Food Strategies on the Trail 36:04 Planning for Success: The FKT Strategy 41:15 Reflections on Failure: Lessons Learned from the Trail 45:43 Post-Trail Emotions: Coping with Disappointment 50:36 Identity and Transformation: The Meaning of Trail Names 52:29 The Art of Adventure: Balancing Passion and Reality

In this special episode, Jeff Garmire and Derrick Lytle bring the laughs with The Jeffrey Awards—trail running’s greatest trophy! Join us as we hilariously crown winners in outrageous categories celebrating the best, worst, and downright weirdest moments of the trail running and ultra community. Support us on Patreon. Patreon.com/freeoutside 🏆 Categories & Nominees: Most Obvious New Race Director: Finn Melanson, Dylan Bowman, Jeff Garmire, Wes Siler We Should Be Your Publicist Award: Camille Herron, UTMB, Spring Energy, Crazy Mountain 100 Most Tragic FKT: Katie Gunvalson (PCT fail on day 1), Eric Hallsten (AZT), Jeff Garmire (TRT), Joe McConaughy (JMT) Walker of the Year: Mike Wardian (Appalachian Trail), Joe Corcione (Cocodona & Ouray), Callie Vinson (Cocodona), the guy who “ran” the length of Africa Finally It Happened Award: Jasmine Paris (Barkley Marathons), Jeff Browning multi-day FKT, David Sinclair Pro Contract Forgot It Happened Award: The Eclipse, Further Project, Ludo Hardrock, Olympics, Barkley 5 finishers, Kyle Curtin, Kelvin Kiptom Double Track vs. Singletrack: Double Track, Singletrack Who Is That Award?: Inya Ramadi, Vincent Boullard, Will Peterson (LT FKT), Rod Farvard, Jeff Mogavero Most Destroyed Trail: Pacific Crest Trail (fires), Appalachian Trail (hurricane) Owner of Zona (King of Arizona): Nick Fowler, Georgia Porter, Jamil Coury, Harry Subertas, Heather Anderson, Rachel Drake, Candice Burt Courtney vs. Jim Award: Courtney Dauwalter, Jim Walmsley They Still Run? Award: Andy Jones Wilkins, Jamil Coury, Billy Yang, Mike Foote, Dylan Bowman Tara Dower East Coaster of the Year: Tara Dower, Allison Mercer, Will Peterson, John Kelly Most Air Time Award: Dylan Bowman, Corrine Malcolm, Chris Warden, Leah Yingling, AJW Hypocritical Hero: UTMB, vegan AT attempts, big brands hiding manufacturing practices, Michael Sunseri, climate change fundraisers and athletes Hayden Hawks Ultra Runner of the Year: Hayden Hawks, David Roche, Jim Walmsley, Katie Schide, Courtney Dauwalter, Rachel Drake, David Sinclair, Jasmin Paris Best New Podcast: Boulder Boys, Free Outside, Second Nature Derrick Lytle Award: Greg Salvesen, Jeff Allen Influencer of the Year: Ketone-IQ influencers, Matt Choi, Matt Johnson, Sage Canaday Trail Town of the Year: Bend, Boulder, Flagstaff, Durango, Cedar City Who won? Who deserved it? And who walked home with their head down? Don’t miss this—because anything goes! Chapters 00:00 Introduction and Holiday Plans 05:57 Publicist Awards: Who Needs One? 11:57 Most Tragic FKT Attempts 17:59 Walker of the Year Awards 25:56 Finally It Happened: Celebrating Achievements 29:06 Memorable Moments in Sports 30:23 Record Breakers and Forgotten Achievements 32:03 Kyle Curtin's Impact on FKTs 35:03 The Who Is That Award: Unsung Heroes 42:41 Most Destroyed Trail: PCT vs AT 44:18 King or Queen of Arizona: The Nominees 50:59 The Joy of Unconventional Jobs 51:59 Celebrating Achievements in the Running Community 52:59 The Awards Show: A Lighthearted Discussion 53:59 The They Still Run Award: Who's Still in the Game? 01:00:01 The East Coaster of the Year Award 01:00:58 Most Airtime Award: Who Dominated the Conversation? 01:13:02 Humorous Race Commentary and Interviews 01:14:10 The Jeffrey Awards: Celebrating Achievements in Ultra Running 01:15:46 Hypocrisy in the Ultra Running Community 01:19:40 Traveling Athletes and Climate Change 01:22:30 The Hayden Hawks Ultra Runner of the Year Award 01:29:34 Best New Podcast and Future Awards 01:35:50 Innovative Live Streaming Ideas 01:36:24 The Jeffrey Awards: Celebrating Influencers 01:37:45 Marketing Strategies in the Influencer Space 01:38:57 Controversies in Running: The Case of Matt Choi 01:39:50 The Rise of Sponsorships in Trail Running 01:40:49 Matt Johnson: The Hybrid Athlete 01:42:04 Sage Canaday: The Ivy League Influencer 01:43:55 Trail Towns: The Best and the Worst 01:45:16 Predictions for the Future of Trail Running

I’m taking you along on a six-day, 150-mile adventure through Los Padres National Forest. It was a trip filled with poison oak, endless bushwhacking, and some questionable decision-making—like losing my hiking partner for a whole night. I’ll share everything, from battling overgrown trails to soaking in clothing-optional sespe hot springs, hitchhiking with a pigeon-loving driver, and trying not to let poison oak ruin the whole thing. This episode’s a bit experimental with trail audio clips mixed in, but hey, that’s how we roll. Support the show on patreon! Patreon.com/freeoutside takeaways -Backpacking is a challenging yet rewarding experience. -Getting lost in the wilderness can be both scary and enlightening. -Resupplying in remote areas can lead to unexpected adventures. -Nature can be harsh, with obstacles like poison oak and rough trails. -The beauty of the outdoors often comes with its own set of challenges. -Camaraderie in hiking can make tough situations more bearable. -Planning is essential, but flexibility is key in outdoor adventures. -Experiencing hot springs after a long hike is a unique reward. -The journey is as important as the destination in backpacking. -Every adventure teaches valuable lessons about nature and oneself. Sound Bites "We actually lost each other." "I got poison oak." "This is such a rough trail." "We hitchhiked into Ojai." "Thanks for listening." Chapters 00:00 Introduction to the Adventure 02:52 Day One: The Journey Begins 05:55 Day Two: Lost in the Wilderness 09:08 Resupply Challenges and Unexpected Turns 12:04 Climbing and Nature's Obstacles 15:00 The Thorn Point Lookout Tower 18:05 Hot Springs and Final Days 21:13 Conclusion and Reflections

This week on the Free Outside podcast, I continue my epic journey through the month of Jeff with an extraordinary guest: Jeff Jenkins, professional traveler, TV host, and all-around inspiring human. We dive into Jeff’s journey from taking his first flight at 20 years old to becoming a globe-trotting storyteller featured in Forbes and the New York Times. We talk about his first transformative experience in Japan, his approach to capturing content that inspires others, and how he’s opening up the travel world for plus-size adventurers. Jeff shares behind-the-scenes insights into his Nat Geo TV show, his strategies for manifesting big dreams, and what it takes to build a brand that’s authentic, inclusive, and impactful. Whether you’re a dreamer, a traveler, or just love hearing about chasing the impossible, this episode will leave you motivated to live boldly. Support the Free Outside Podcast: Patreon.com/freeoutside Follow Jeff Jenkins on the internet: https://www.instagram.com/chubbydiaries/?hl=en takeaways -Travel can be daunting, but the right destination can inspire courage. -Experiencing a new culture can broaden one's perspective. -Building a brand is more important than just being an influencer. -Daily affirmations can help manifest dreams and goals. -Traveling for content can sometimes overshadow the joy of exploration. -Shooting a TV show involves a rigorous schedule and preparation. -Authenticity in relationships is crucial amidst growing fame. -Inclusivity in travel accommodations is essential for all body types. -Persistence is key to success in content creation. -Travel teaches us that despite cultural differences, we are all fundamentally the same. Sound Bites "The travel bug bit me there." "I love Korean barbecue." "I want to go to Antarctica." Chapters 00:00 The Journey Begins: Jeff Jenkins' Early Travel Experiences 07:43 Building a Brand: From Influencer to Professional Traveler 13:44 Culinary Adventures: Memorable Meals from Around the World 19:55 Behind the Scenes: The Reality of Shooting a TV Show 25:55 Lessons from Travel: Common Humanity and Connections 32:08 Future Aspirations: Bucket List Destinations and Content Creation 38:05 Advocacy for Inclusivity: Changing the Travel Industry for All keywords: travel, content creation, Jeff Jenkins, Nat Geo, travel experiences, cultural discoveries, travel advice, travel industry, personal growth, inclusivity

Welcome to another epic installment of The Month of Jeff! In this episode, I’m joined by the one and only Jeff Hester, a trailblazing adventurer who’s done it all—from hiking the John Muir Trail 30 years apart to founding the Six Pack of Peaks Challenge and SoCalHiker.net . Find Jeff Hester on the internet: https://www.instagram.com/jeffhester/ Jeff shares incredible stories about thru-hiking in the 1980s (hello, mimeographed itineraries and DIY dehydrated meals!) and how his love for the outdoors evolved into building a vibrant hiking community. We dive deep into the magic of the John Muir Trail, the challenges of the Lost Coast Trail, and how Jeff turned his passion for adventure into a movement inspiring thousands of hikers every year. Support us on Patreon: Patreon.com/freeoutside takeaways -Hiking can be a transformative experience that builds confidence. -Planning and preparation are crucial for successful long hikes. -Resupply strategies can make or break a hiking trip. -Community and social connections enhance the hiking experience. -The evolution of hiking culture reflects broader societal changes. -Documenting hiking experiences can inspire others to explore the outdoors. -Physical maps and traditional navigation offer a different adventure than GPS. -The Lost Coast Trail presents unique challenges and rewards. -Building a community requires consistency and genuine interaction. -The joy of hiking lies in the experience, not just the documentation. Sound Bites "It's a whole different experience than nowadays." "I would go back and do that one again." "You just never know how that's going to end up." Chapters 00:00 Introduction to Jeff Hester and the John Muir Trail 09:30 Resupply Strategies and Trail Cuisine in 1980 15:39 Life Changes and the Decision to Hike Again 25:12 Growth of the Six Pack of Peaks Challenge 32:55 The 2010 JMT Hike Experience 38:12 Comparing Hiking Experiences: 1980 vs 2010 44:32 The Lost Coast Trail Adventure 53:01 Backpacking Then and Now: A Reflection keywords: John Muir Trail, SoCal Hiker, hiking community, outdoor adventure, backpacking, trail cuisine, resupply strategies, Lost Coast Trail, Six Pack of Peaks, endurance sports