PODCAST · sports
Roots Running
by Al Ferguson and Sean Cate
Roots is a trail and ultrarunning focused show born out of a deep appreciation for the humble origins of our sport, and a dedication to shedding light on stories that won't otherwise be told.
Episodes
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Roots Trail Running | Fall East Coast Racing Preview - Saddles 100 Preview, and Thoughts on World Mountain and Trail Running Championships
Al and Sean chat the upcoming fall calendar of east coast races, and Alvah's prep for his second 100, Saddles, out in Prescott this weekend. The boys also explore dissenting opinions on the value of the WMTRC, along with recapping Mammoth and thoughts on the upcoming Bigs Backyard Individual…
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Roots Running | Grindstone, Summer Race Recap, AI Oakley's, and AT FKT attempts
The boys are back with a preview of an east coast classic coming this weekend, the Grindstone 100, along with a recap of some notable trail news from the end of the summer.
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Burning River Fiasco, On Cloud Ultra Pro's, Jarman's Invitational Marathon and more | Roots Rundown vol. 6
Summary In this episode of the Roots Running Podcast, hosts Sean Cate and Alva Ferguson discuss their personal updates, including Al's house purchase and the busy summer racing season. They recap the Burning River race, highlighting Sean's experience and the lessons learned from the event.…
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2025 Western States Breakdown, Backyard Ultra World Record, and 2025 Hardrock Preview | Roots Rundown Vol. 6
Al and Sean hop on for rundown to process everything that transpired during this years highly anticipated WSER 100. The boys cover the mens and women's top ten, notable DNF's and drama. Also covered on the episode was news regarding John Kelly's FKT attempt, Phil Gore's new Backyard Ultra WR (117...
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East Coast Favorites at Western States Endurance Run | Roots Rundown Vol. 5
Sean and Al bringing you a preview of WSER 100 from the viewpoint of our beast coast favorites, notable east coast alumni racing on the big stage, and speculation on top men and women, potential outcomes plus all the drama leading up to this year’s race. We cannot wait to see how this most...
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NYC Run Culture - Tanner Hoffarth | Roots Trail and Ultra Running
Tanner Hoffarth jumped on the show this week give us the lowdown on the biggest city on the East Coast. The boys discuss Tanner's journey into trail running in New York City, the rise of running clubs, and how brand's use activations and events to test gear in NYC long before hitting the market.…
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New England's Vibrant Ultra-Running Scene-Lila Gaudrault | Roots Trail and Ultra Running
Welcome to the Roots Trail and Ultra Running podcast! This week's guest, Lila Gaudrault, is a rising star in the New England trail scene. at just 22 years old and fresh out of a rigorous bachelors of nursing from University of New England, Lila opted out of running at a NCAA Division 1 program to...
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Roots Rundown Vol. 4 | John Kelly on the Appalachian Trail, Old Dominion 100, Sunapee Scramble, and Substack
Sean and (back so soon!) guest host Ken Seal jump on for an episode of the Roots Rundown, a general conversation about the most significant trail and ultra news on the East Coast covering topics like John Kelly's ongoing Appalachian Trail FKT, Virginia's Old Dominion 100 which just took place, a...
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The Mind Behind The Ultra Minute Newsletter- Ken Seals | Roots Trail and Ultra Running
A couple months ago I (Sean) noticed a perfectly curated, simple instagram post recapping all the major ultra running events from the previous weekend. A couple clicks later I found myself on Substack reading the full edition of The Ultra Minute, a newsletter written and curated by Ken Seals. Ken...
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Roots Rundown Vol 3. | Al's Hellbender 100 breakdown, Reflections from Cocodona, Mandatory Gear, Hot Takes
On this edition of the rundown Alvah and Sean breakdown Al's experience at the Hellbender 100 mile outside of Ashville, NC. Alvah was able to buckle down and finish in the face of some pretty violent stomach issues, chafing, and blisters. Al's advice: respect the distance. The boys also shared…
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Arlen Glick - The Chase Film, ACL surgery, Muskie Fishing, and More | Roots Trail and Ultra Running
Arlen Glick joins the fellas to talk all things BEAST coast, the recently released Aravaipa film 'The Chase' featuring Arlen as one of five runners, his decision to have ACL surgery after 12 years and 30,000 miles of running without an acl, and his love of fishing. Big thanks to Arlen for joining...
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Rachel Lemcke- Right Mind Running Company | Roots Trail and Ultra Running
Beast Coast Alumni and old friend Rachel Lemcke joins Sean for a conversation about the value of personalized one on one coaching for athletes of all levels, her approach to coaching and being more than just a training programmer, to her own journey as an athlete over the past year navigating...
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Hans Troyer on Canyons 100k, WSER, Young and Fit | Roots Trail and Ultra Running
Roots Fam! Coming off a second place and golden ticket finish at the Canyons 100k, joining Sean on the podcast this week is none other than the YOUNG and Fit , Hans Troyer. Hans stormed onto the ultra scene in 2024 performing at an elite level in some of the most competitive races in the US. Sean...
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Promise Land 50k and Canyons by UTMB Previews, Retail Running Stores, Livestream Wars, and Hot Takes | Roots Rundown Vol. 2
In this episode, Sean Cate and Al discuss the evolution of trail running, focusing on how media coverage and technological advancements are shaping the sport. They delve into upcoming races, particularly the Promise Land and Canyons 100K, sharing personal insights and predictions about the...
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Caleb Bowen | Roots Episode 5
Alvah and Sean welcome Caleb Bowen to the show this week! If you enjoyed the show please follow, save, give us a review and feel free to send any questions or comments our way either in the comments section of the podcast or via instagram. Chapters 00:00 Introduction to Caleb Bowen and His…
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Mount Mitchell Heart Breaker, Norda 005s, and Race Recaps | Roots Rundown vol 1
Alvah and Sean bring you the very first edition of the Roots Rundown. The fellas catch up on Al's recent 50 miler, thoughts on the Norda 005s, all the race recaps fro Chianti, Big Alta, and more. Let us know what you think and be sure to follow and leave a review if you enjoy the show! -Al & Sean
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Butch Slabach | Roots Episode 3
This episode of Roots is brought to you by hard work and determination. Sean and Al are joined by Butch Slabach, a Virginia native coming hot onto the scene and throwing down some impressive times on classic Virginia ultra races, as well as out west with some of the best athletes in the sport.…
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David Horton | Roots Episode 2
Joining the Roots Running pod, none other than THE Dr. David Horton. Not a single person that we know of has influenced more people to become true runners and ultra-runners as Horton. Not only that, Dr. Horton started this decades before youtube, social media, and podcasts. This episode features…
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An Origin Story | Roots Episode 1
We are stoked to bring you the very first episode of the Roots Running podcast, hosted by Sean Cate and Alvah Ferguson. This episode features a dive into the purpose of the podcast, what trail/ultra events Alvah and Sean are excited about in 2025 and a preview of what is to come. -We can only go…
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WTGGT: The Final Episode
Tough fam! We apologize dearly for the whiplash, as our last episode led both all of us to believe we were continuing on with the WTGGT podcast with renewed vigor. The truth is, today's episode will be the final edition of When The Going Gets Tough. After reflecting on our passions and desires....
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Black Canyons 100k Preview with Lee Jarvis: WTGGT- Episode 75
This episode of When The Going Get’s Tough is brought to you by Lee Jarvis Coaching™️ Lee joined the boys this week to discuss his winter training block in anticipation of the Black Canyon’s 100k coming up February 8th, 2025. Lee shares insights into how his training differed on this block, and...
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Beginner Strength Training: WTGGT- Episode 74
This episode of When The Going Get’s Tough is brought to you by blood, sweat and determination. Sean recaps his first week of the training program under Adam’s supervision and shares what went well and what will be tweaked. Short and sweet today. Attached here is the document outlining Adam’s...
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Sean’s Strength Training Program: WTGGT- Episode 73
This episode of When The Going Get’s Tough is brought to you by blood, sweat and determination. Adam discusses the details of Sean’s weightlifting program he has to follow for 90 days, and if he succeeds, Adam will train for a marathon with Sean for the late summer/fall. Attached here is the...
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Three Years of When The Going Gets Tough: WTGGT- Episode 72
Adam and Sean reconnect for a much needed reflection on the 2024 season, discuss how their goals and expectations for last year held up to reality, and look ahead to the 2025. We would like to thank everyone who supported us with their listenership this year. This year we took some big leaps...
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2024 Hellgate 100k Race Recap: WTGGT-Episode 71
Sean and Lee Jarvis sit down to debrief Sean’s performance at the Hellgate 100k this past weekend. The fellas sat down just one day post race to discuss what went well, how the training worked and what might have been done differently. Sean placed 5th at this years Hellgate with an official time…
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Hellgate 100k Preview and This Year In Ultra Running featuring Alvah Ferguson: WTGGT - Episode 70
On this weeks episode Sean Cate and special guest Alvah Ferguson breakdown Sean’s unorthodox training block for the upcoming Hellgate 100k. Additionally the fellas announce their upcoming new podcast exclusively dedicated to Trail and Ultra Running news, Trail Talk. The second half of the podcast...
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Recommitting to Goals Amidst Seasonal Depression and Holiday Mayhem-WTGGT: Episode 68
On today's episode the boys get real about how they approach Holiday season and cold winter days in terms of training and eating. Most people experience weight gain and a significant decrease in physical activity due to shorter days, cold weather, and abundance of holiday parties where the food...
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Cycling Culture with Dylan Curtis: WTGGT - Episode 67
Todays episode features Fort Wayne local legend, Founder and Manager of Apex Cycling, and new friend of Sean’s Dylan Curtis. Dylan is extremely passionate about riding bikes, which he’s been doing since he could walk (without training wheels). The boys talk about why Sean is dead wrong about his...
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What's The Next Big Fitness Trend: WTGGT - Episode 66
Adam and Sean chat about the various challenges of job searching and transition phases in life. If you want to see the exercise Sean was attempting to describe check it out here. Other topics include: -The current arc of hybrid athlete training and where we go from here. -Maximalism versus...
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The Overtraining Undertraining Pendulum: WTGGT- Episode 65
Whats cooking Tough Fam. Today your beloved hosts cover a myriad of topics from: -Effective strength training can happen in 20-45min 4 days a week -Intensity is the key to efficient training -Why people overtrain -Building confidence doing hard things -Looking for challenges that stretch your...
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Just Run as Fast as You Can: WTGGT - Episode 64
Your beloved Hosts Adam and Sean catch up on todays episode and Sean shares reflections of how he's redefined his running/training/racing goals in a way that is more aligned with his real values. These realizations opened up conversations about honest self reflection, the things that influence…
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Reframe Your Limits: WTGGT - Episode 63
Welcome to another week and yet another collab with Ben Wright's 'Between The Guidelines' podcast. This time around, Ben and Adam catch up covering Ben's new interest in martial arts, philosophical discussions on how our physical activities can help us reframe the limits our minds put on our...
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Pro Baseballer, Counselor, and Runner Walk Into A Room: WTGGT - Episode 62
This week Sean sits down with a new friend, Langston Ginder to talk about his journey playing independent league baseball with hopes of one day getting called up to the MLB. In addition to baseball, Langston is also pursuing a Masters degree in Mental Health Counseling and shares insights from…
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Tough Truths with Adam and Sean: WTGGT - Episode 61
Sean and Adam catch up on this episode. Together, the boys philosophize about what life would be like if they had stayed on some of the paths they were on early in college. Other conversation includes how to change your perspective, the importance of voicing your internal narrative out loud with...
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Ultra Running, Investing, and Bees with Brinton Johns: WTGGT -Episode 60
Welcome to the podcast Brinton Johns! Brinton is an investor and bee keeper living in Golden, Colorado. Brinton enjoys ultra running, spending time with his kids, and backpacking. Adam and Sean attempt to download some of his wisdom and somehow synthesize the commonalities between investing…
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STOP FOAM ROLLING: WTGGT - Episode 59
HAPPY TUESDAY! The fellas run through various recovery techniques and discuss whether they are actually helpful for increased MUSCLE growth or not. Dr. Mike's video inspiring todays episode here Sorry not sorry for the clickbait title. Prayers out to our Asheville and Greenville fam. Stay tough...
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Heat Training for Peak Performance: WTGGT - Episode 58
Sean and Adam dive into the new scientific research regarding heat training and adaptations for increased endurance performance. Sean outlines how, and why heat training can be helpful and is relatively accessible for everyone. Disclaimer: heat training comes with inherent risks! Do your own...
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Run Rabbit Run 100 Recap: When The Going Gets Tough - Episode 57
The fellas discuss Sean's recent trip out to Steamboat Springs Colorado to crew friend and legend Will Stough in his first 100 miler.
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Growth From Change: WTGGT - Episode 56
Adam and Sean have a good old fashioned catch-up and discuss some life transitions they're both adapting and adjusting to. The boys also discuss how their athletic pursuits are currently evolving in response to those changes, and what challenges they are looking forward to.
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Crossfit w/ The Kuhlman Sisters: WTGGT - Episode 55
Welcome to the tough family Jessi and Jacy Kuhlman! These sisters are two of the toughest women we've had the great opportunity of hosting. Jessi and Jacy share about their experience playing on hockey teams with high school boys, playing high level collegiate hockey, and how that lead them to...
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Fitness Trackers as Tools: WTGGT- Episode 54
Sean and Adam discuss the recently trending fitness trackers and the pros/cons of using them. Much like social media, these tools can be extremely useful. As powerful as these watches and trackers have become, they can be inaccurate and highly addictive. All this and more on this weeks episode of...
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Calories In Calories Out, Insulin, and Fat Loss/Gain: WTGGT- Episode 53
Welcome to a very special episode of WTGGT with hosts Sean Cate and Adam Girard, and a very special guest, PhD student and friend Trace Cruz. Todays episode settles some confusing and inaccurate thoughts about how we gain or lose weight specifically in the form of body fat. Trace helps settle the...
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ANOUNCEMENT: Upcoming WTGGT SHOWDOWN
What's up tough family! We (Adam and Sean) are super excited to let you all in on news regarding an upcoming episode that has the potential to shape the future of the podcast. We will be hosting an epic showdown between Trace Cruz, and Sean Cate discussing the ins and outs of Calories In Calories...
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State of the Podcast Address: WTGGT- Episode 52
Just a classic Adam+Sean ramble on various topics. Slight sparring from the boys on different perspectives on fatloss, all to unfold in a future podcast! Thanks for hanging with us #mothertoughers Love, Sean and Adam
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Deloading and Periodization for Science Based Training: WTGGT - Episode 51
Adams first week of NO TRAINING in over a year! Sean and Adam discuss the importance of periodically and intentionally taking time to to train at lower intensities and take actual time off from training. Sean shares how his motivation has been shifting from singularly race focused training to...
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Science Based Lifting, Dr. Mike Israetel, 50th Episode Recap: WTGGT - Episode 50
Sean and Adam sit down for the 50th episode of When the Going Gets Tough. To start Adam rants about science based lifting, which is followed by a bit of reflection on the first couple episodes.
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Chris Jean speaks on hard work and proving skeptics wrong: WTGGT - Episode 49
Adam and Sean sit down with Chris Jean (@asosipapi @docdontmiss). Chris is a student currently getting a PHD in biomedical engineering at Georgia Tech, while simultaneously getting an MBA. His athletic background is in basketball, but now focuses on a body building inspired lifting routine.
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Rise of the Run Club & Hybrid Athlete Trends: WTGGT - Episode 48
Sean and Adam discuss how the current landscape on social media and COVID19 catalyzed the explosion of Run Clubs first in Europe and now in major cities all across the US. Fellas also cover how and maybe why hybridized training is trending particularly hard right now and cover a few of the key...
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Tanner Petty discusses how to prioritize training with a busy lifestyle: WTGGT - Episode - 47
Sean and Adam sit down with Tanner Petty. Tanner is a father of 3, but also a personal training in the Lynchburg area. He showcases how everyone can make time to train, even if that time is 15 min.
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Nutrition, Controversial Foods, and Burnout: WTGGT -Episode 46
A very special episode recorded on Adam's birthday. Topics include but are not limited to healthy eating habits, raw milk controversy, and the never ending puzzle of dialing in fitness in the midst of work/life balance. Love you guys, stay #tough
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Frequently Asked Questions
How many episodes does Roots Running have?
Roots Running currently has 98 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Roots Running about?
Roots is a trail and ultrarunning focused show born out of a deep appreciation for the humble origins of our sport, and a dedication to shedding light on stories that won't otherwise be told.
How often does Roots Running release new episodes?
Roots Running has 98 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Roots Running?
You can listen to Roots Running on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Roots Running?
Roots Running is created and hosted by Al Ferguson and Sean Cate.
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