The Hobby Jogger Podcast
Welcome to The Hobby Jogger Podcast, where elite athletes and ham-and-eggers lace up their stories. We explore the common ground that running creates from the world-class runner to the hobbyist hitting the pavement, trail or treadmill. Expect a blend of inspiration, laughter and the shared joy that makes every step count. Join us on this journey, where every run is a story worth sharing.
The Hobby Jogger Podcast
E19 | Heath Goshorn Talks Burning River 100 Mile Win
How do you transform from an overweight teenager glued to video games into a champion ultra runner? Heath Goshorn knows first-hand and he's here to share his incredible journey, fresh off his victory at the Burning River 100 Mile Endurance Race. We'll hear about the pivotal moment that sparked his commitment to fitness and a passion for running.
Consistency is key, but what does that really mean for a long-distance runner? Heath breaks down his effective strategy of shorter, consistent runs and the importance of mental preparation. Listen as he shares the secrets behind balancing a rigorous training schedule with avoiding injuries, and how strategic pacing can make or break a race. We also hear about the camaraderie among runners, race day tactics, and the crucial role of a supportive crew.
Thank you for joining us for this week's episode of the Hobby Jogger. This week I am joined by my co-host, Mr Robert Myers, fresh off of the Burning River Marathon. Rob, how are you? I'm doing well. Have a good time out there at the Burning River. I did. It was hot. Yes, it was pretty warm. Unfortunately, I came down with an injury, Couldn't run the relay to defend the title.
Rob Myers:So as far as I'm concerned, I'm still a champion, reigning champion For us, the team. That's too bad for them. You're always a champion, casey. There's always next year. At least in your eyes.
Casey Koza:Well, rob, today's guest had a great day. On Burning River Day he took down the title Burning River champion. He is a real champion, not me who's just keeping the same championship from last year. His name is Mr Heath Goshorn. I guess I've never said your last name before, heath, is that correct how I pronounce that?
Heath Goshorn:Usually Goshorn, but you can call me anything but late for supper.
Casey Koza:He's never late for dinner. I like that. So yeah, fresh off the Burning River Congratulations, thank you, thank you you. I appreciate it. Did you? Did you see? Did you go by rob out there at all, rob, did you?
Rob Myers:see him. I saw a blur. It was probably him. Somebody ran past me very fast, so that's awesome.
Casey Koza:And and he, that wasn't your first hundred mile win this year. That was your second, correct?
Heath Goshorn:yeah, I ran uh visit beaver county rabid rac 100 in March and I ended up winning that race as well.
Casey Koza:Two for two on 100s. I see you got the Huracan 100K down there in West Virginia.
Heath Goshorn:Yeah, we'll see about that.
Casey Koza:All right, all right, that's good. So usually where we like to start is the beginning of your journey and how you started running. I know, and I believe this is going to be correct, your Strava picture profile picture is of the former Heath, correct A long time ago, heath right.
Heath Goshorn:Yeah. Yeah, that's still me. It's something that I believe kind of shaped me in life and kind of I don't know. I think I have a chip on my shoulder from what I used to be and it's kind of what drives me today.
Casey Koza:So and tell us a little bit about that, how you started out, because you were I, I guess a little bit pudgy kid. That'd be fair, I guess yeah, I was big.
Heath Goshorn:I was big, for sure.
Casey Koza:Okay, and you know, now you've got into running, especially, specifically, ultra running, you know not going to be able to carry around too many extra pounds doing that, so well, how did you make that jump from? Was it just one day Like? I don't feel like looking like this and feeling like this anymore? I just want to go out and better myself?
Heath Goshorn:Oh, kind of so. So we'll start out at the beginning of high school. I was like five, three, one, six in my freshman year, so I was pudgy. I played football my whole life growing up, or soccer my whole life growing up. And after my freshman year my brother was a senior. He graduated and I'm like I'm terrible at football. I'm never going to be good. I'm five'3", 160, and I'm not quick at all. So I'm like I really like playing video games, so I'm just going to play video games. And it worked out that way. I just played video games all through high school and I ended up having a growth spurt. I'm about 5'11" Now. That's what I ended high school at and I was about 230 pounds. I was always a big fan of sports. I just wasn't really good at them, so I didn't really do them.
Heath Goshorn:After that freshman year and then my freshman year of college, I was working at Burger King. I was going or I was working overnights at Walmart as well as a stalker, and I was going to university in mountain union just for like a early childhood education degree, and I was doing really bad in school. I was working a lot of hours and I really was like what am I doing with my life? Like I really didn't have any goals or aspirations. I was in college because my mom worked there. I really enjoyed both my jobs. I worked but I was getting no sleep, wasn't in shape, wasn't healthy and I'm like, what am I really doing? And ironically my brother had a girlfriend at the time and she had a younger sister and I'm like, oh, she's cute, but I have no chance with her, so I'm going to lose some weight and then maybe have a chance. So a couple weeks into that realized wasn't kind of person I'd be interested in, just personal reasons.
Heath Goshorn:But I'd already kind of started that fitness journey. I was just really watching my calories and I fell in love with the exercise bike. My brother's always been into lifting, so I started lifting with him and over the span of three months I lost about 50 to 60 pounds and got down into like 170s, low 180s range and I wasn't really running during that time but I kind of had that fitness or the exercise bike background which I kind of think helped me get into it. And then I saw my college had a local 5k coming up and I'm like, well, like running sounds cool, like let's see what I can do there and train.
Heath Goshorn:For about three months my one buddy I went to high school with was a cross country runner Kind of made me a training plan. We're in that 5k ran about a 2002, I think and after that I'm like I want to qualify for the Boston marathon because that's what a lot of runners want to do. So that took me a couple of years to get into that, but that was kind of where I first got into running when I was like 19 years old at the time, I believe.
Rob Myers:So, as a former big boy myself, what was your favorite food? I mean, what took you down that path? Before losing the weight? Let's start at the very beginning.
Heath Goshorn:Eating in general general, like if I open something, like I'm eating the whole thing. So it was kind of just like any food, and I drank a lot of mountain dew back in the day as well, so that definitely a lot of empty calories.
Rob Myers:I can relate. Yeah, for me it was a pizza. Again, you open the pizza, there's still another slice yeah, open a bag, I will finish it.
Heath Goshorn:Open a box of pasta, like, what are calories? You know?
Casey Koza:so since he mentioned Mountain Dew, I got to bring up another race that he won this year was the Highland Square annual beer mile. We would be remiss if we did not mention that Heath does not drink beer. Correct Heath yeah, I'm not a beer drinker, for sure so the RD of the race allowed him to drink uh which is me, by the way. The rd allowed him to. What did you drink?
Casey Koza:that was the mountain dew seltzers, yeah yeah, this mad lad brought mountain dew seltzers to a beer mile, drank them and won. I was in, uh, someone, oh my god, yeah, I think it was will was like it's not a beer. I was like, listen, if you show up and pound four Mountain Dew seltzers, you've kind of already won the thing, like yeah, so shout out to the Mountain Dew seltzer beer mile Heath. That was maybe your best performance of the summer.
Heath Goshorn:Oh, 100%. My best performance ever, Not even close my improvement from last year. Cutting off like three minutes and winning yeah, definitely my best improvement.
Casey Koza:Yeah, your beer mile rating went way up after that race. For sure. Yeah, absolutely, that was a big jump.
Rob Myers:Yeah, I'm impressed. I don't think I could drink four sitting here.
Casey Koza:Yeah, yeah. Maybe we'll get him on to like a pale ale next year. Maybe we'll get Heath onto like a pale ale next year. Maybe we'll get heath into a pale ale. It's aggressive we'll see yeah, I remember we we invited him last year to come. He came and he was like I don't really drink beer. I was like, oh man, we're gonna ruin this guy like doesn't drink beer. Now he's been drinking four beers with us morons like come on, like that's yeah. So thanks again for showing up heath. We appreciate.
Heath Goshorn:Those are still the only four I've ever had in my life and that's a.
Casey Koza:that's a great story of how you started out and just to make yourself better and it's it's certainly taking you to some really cool places. Um, one thing that I have a question about, because we're Strava friends, obviously, and I never noticed you running very far, but you're always running, yeah, more of just working, or like working your workouts around work, or is it designed? Is it something you just came up with and this is how you want to train where? Because you, you, what was your streak of running 10 miles a day? For how long?
Heath Goshorn:uh, it was like four months, I believe. It was like right after my uh last 100 to this one and then right before that 100 I had like a three or four month streak to where I kind of did it and you break, break it up into two five mile runs, correct?
Heath Goshorn:So the reason, yeah, so the reason I do that is I can get five miles into my work, uh, on my work lunch. So I do that. I've been doing that on and off for the last like five years and I kind of just think miles or miles, like is a 10 mile run better than two five mile runs? I mean probably. But is there really that big a discrepancy? Probably not.
Casey Koza:I work 10 hour shifts, so for me to have any free time in my day. It works out a lot better if I can get five into my lunch and it seems to be really paying off for you. You've, you've knock on wood here. You've stayed healthy, which probably could be attributed to maybe not doing the 10 mile runs all the time, where you know gives yourself a chance to recover in between. I would imagine. I don't know, I'm not an expert.
Heath Goshorn:Rob, no, no, I agree that could definitely be part of it, and I don't really do too too much fast paced stuff. I've had problems in the past of doing speed work and getting injured from that, so I almost avoid that for the most part and I think that kind of helps with staying injury free as well as along with like I try to get at least like eight hours of sleep a night. I think that really helps.
Rob Myers:Sleep is key. I think that's number one. But I don't get sleep. It really doesn't. Nothing else matters. It doesn't matter what I've been eating or if I had too many drinks the night before. Four or five hours sleep my runs are terrible. You know, I'm lucky if I'm rocking like an 11 minute pace and I'm feeling like crap the whole time. So I'm with you there.
Casey Koza:Yeah, sleep, sleep makes a big difference for me. Uh, if I'm well rested, big difference of. You know, maybe stay out the bar too late, had a couple of beers and go try and run and, yeah, big difference. But that's, that's something that you know. When I was obviously doing a little bit of research that I do do on this show, much to David's chagrin that I, you know I was just thinking about, I was like, well, let me see what is like. Hey, he doesn't really run, run that long that often. Just mostly consistency, and I I think that's been been definitely a tune we've heard on this show over all of our episodes. Rob was consistency and time on feet seem to be major contributors to the success of runners.
Rob Myers:Consistency, yes, but I think that does make you unique, keith. I mean we hear all the time, yes, consistency, but you have to put in the miles, the long miles, and I'm just impressed that you're able to do that. But I do agree with you, I think when you put in long miles every single day, or even every other day, I mean, your chances of getting hurt goes up, and Casey and I are older, so our chances are way greater than yours for getting hurt. And then the recovery time takes three times as long. So no, I love the short distances.
Heath Goshorn:So if it works for you, I'm going to adopt it tomorrow morning, yeah, and I think, like it's just, I look at more mileage overall and I get in the mileage overall. I think I had, I like 600 mile weeks leading up to burning river and that's a lot of runs, because it's usually probably like I don't know 12, 12 runs a week, If I get two in or five in on my lunches at work and then I run every afternoon and then just usually two on the weekend. But I did have like a good amount of long runs in and half of those were kind of races that had 350 Ks leading up to Burning River, the 100 miler. In March I did a 27 and a half mile run when I was in Leadville.
Heath Goshorn:So I do get in some long runs, but I think it's more important to get in those long runs before your first ultra marathon or before your first 100. Once you've already kind of been there, I think you don't need them as as much. Uh, and I think they're kind of a mental uh piece to the puzzle as well. If it's your very first a hundred mile race, you probably want to be able to bank on. Hey, I did all these long runs, I'm ready for this, but since I've already done a hundred mile races, I just bank on the things I've done in the past within those races.
Rob Myers:Am I correct? In the game it's more mental, like if you're in decent shit.
Heath Goshorn:Yeah, I'm a great at playing mental gymnastics with myself going into any race that I was doing. Whenever I ran marathons, I'd always do a half marathon three weeks out. Plug that time into a race calculator, see what it says I should be able to do for a marathon. And I'm like, awesome, I'm going to run that for a marathon, I can do that. And whenever it gets painful in that race, I'm just like, hey, I can do this. Literally, the calculator said I should be able to do this. So I'm going into a hundred mile race. I'm like, okay, I ran these really good 50 Ks. I ran this last year. I'm in better shape, I think I can do this. And then it's. I mean running, they always say, is a hundred percent mental and a hundred percent physical. And I truly believe that you get, if you're not mentally in it, you're going to have a bad day, and if you're not physically in it, you're going to have a bad day. So it's a unique mixture of both.
Rob Myers:Dude, I love that the calculator told me I could do it.
Heath Goshorn:that's, that's fantastic yeah, I kind of like the david goggins like cookie jar, like hey, look at the things that you've done in the past and that helps you pull yourself through those new hard tasks that you do so I, I did.
Casey Koza:Yeah, I forgot, you ran a few 50ks as well, as I guess you use those as long runs and also confidence boosters, especially when you go out and win them and and the uh, one of them was via your sponsor correct.
Heath Goshorn:Uh yeah, the uh new or new river gorge trail festival 50k, and the week before that I did the summer sasquatch uh 50k. So that was kind of like back-to-back weeks of racing, which is a good test summer sasquatch.
Casey Koza:That's a tough course. We we usually run it in december, right rob, when it's raining and snowing and muddy. A lot of mud, always a lot of mud, a lot of mud was it. Was it muddy in the summer?
Heath Goshorn:yeah, we didn't get rain in forever. I'm like I told olivia because she ran the race too. I'm like, hey, it's not muddy, like it's going to be great, it's going to be dry. You don't have to worry about getting your feet wet, because she has problems getting her feet wet in races. And then there was just mud all over the course. I'm like, literally, what is this? Like? This course is never dry.
Heath Goshorn:Like no, I got a feeling that course is definitely never, never on the dry side, the horses just tear it up and, yeah, there's always mud spots that's.
Casey Koza:That's, that's. Yeah, you're having a heck of a year. Uh, thank you. I'm proud of you. I know Rob is, and how have you progressed over the years? Where in the ultra because I know you had said that you went from Boston qualifying, you decided to get into the longer stuff what has been your biggest key into progressing to now winning the Burning River 100, which is a larger national race where people come from all over the country? What, how have you managed that, mentally and physically to, to progress to this point of now, going out there and winning big 100 mile races?
Heath Goshorn:yeah. So, uh, 2019's the year I started running every single day and that's where I really had a lot of improvement. Uh, that spring I ran a uh like 129 half and I was signed up for the Chicago Marathon that fall and I put in a really big summer. It was the first time I really upped my mileage and I was running with Taylor Sowers a lot in the morning and I ended up running a 244 that fall at Chicago and qualifying for Boston and that race. And after that I'm like, okay, well qualified for Boston and that race. And after that I'm like, okay, well qualified for Boston. That was kind of my goal. What's next? So, uh, the next, uh, january I in 2020, I ran a 50 K. Uh, that went super well. I really enjoyed the mental aspect of that. I believe it was that fall. I ran a 50 miler in 2022.
Heath Goshorn:I tried my first hundred miler at Eagle up ultra. Uh, ended up having some stomach issues, my nutrition was a complete mess and ended up dropping at the a hundred K Um and at that point I was like, okay, well, I'm not to running a hundred milers yet. I have to figure some of these things out. And going into last year I uh ran Eagle up again, figured out my nutrition, had a really good day there, ran burning river again which was kind of my a race for the year and got second place. And that kind of lit a fire under me because I lost and I I don't like losing. Um, I really am a competitive person. So I was like, okay, I really want to win this race, it's on my bucket list to win. So I, after the hundred miler I ran in March, I really kind of started upping my training again, fell back in love with running and kind of wanted to go out and have a good day at burning river and I don't know, I think I'm just consistent.
Heath Goshorn:Consistency is the one thing I have. I show up literally every single day. I think I got 4,200 or some miles in last year. The year before that I got 3,000 in. Three years before that I got at least 2,000 to 2,500 in and I think that just all builds on itself and if you can stay healthy during that time, I think just your cardiovascular health gets stronger and I think I'm mentally getting better at pushing through pain every single race. We have my crew stations down to a science where I'm spending no time there. I have the best crew in the world, I have some amazing pacers and I think just all those things coming together really helped me out. I don't think I'm really the best at anything, but I think I'm really good at most things and those places where you can save time I'm really good at.
Casey Koza:And that's one thing that I've seen, especially this summer. I've seen now a couple races up close and personal and it's definitely the ones that have the plan. They execute the plan, they stick to the plan and you can tell you've learned a lot and you've put it all. Now you seemingly have put it all together, seemingly have put it all together. And one thing I want to ask you, because we're going to now I mean that was your A race we're getting into the burning river, going into it. What was, what was Heath's plan for that? That race?
Heath Goshorn:Cause it was kind of chaos at first it seemed.
Heath Goshorn:Yeah. So I was honestly chill the whole time I was running my race. I'm really good at that, coming up with a race plan and just sticking to that. Uh, I told my buddies before the race uh, over text. I put the text on strava but I put, hey, I want to go out in 710, I want to go out pretty fast. I know I'm going to slow down, but I think the race is going to be one in the first half and I said I hope I can hold on to an 810 the second half, which it ended up working out.
Heath Goshorn:I literally split a 710 the first half in an 810, the second half, which ended up working out. I literally split a 710 the first half and a 813 the second half. So I was pretty much right on target with that to a scary level. But I knew I was probably going to slow down by about an hour the second half, which I was completely fine with. I knew it was going to be a hot day so I calculated for that. My crew and me had a really great strategy to keep me cool. After talking to you, will and everybody, just seeing what the pros actually do and just kind of implementing that really helped me out to sustain a decent pace.
Casey Koza:The second half the cooling techniques out there in Western States. So definitely a hot day out there in Burning River. I didn't make it out to see you this year at the cause. They took out the one trail right down the street for me out of the race. Unfortunately it was on a construction park floor, but it seemed like you were with a group to begin with. I forget the gentleman's name. He was leading most of the day but he kind of went out a little bit harder. He was leading most of the day but he kind of went out a little bit harder.
Heath Goshorn:And then were you with a like a, a pack, yeah. So, um, the first mile I started out at like a seven, 30 pace, which is what I started out with last year. I figured I want to get some pretty fast miles in the first couple of uh road miles and right off the rip last year there was like 20 people who just sprained out of the gate, went ahead of me. So I figured that was going to happen again and that didn't happen. This year no one passed me and we're like a mile point two in before Alec, uh, who was in the lead for the most race absolutely amazing runner, great dude. Uh kind of took off and I was like, okay, see you later I'm going to run my race. I don't want to run that fast right now. It's like 4, 10 AM, like I'm going to chill.
Heath Goshorn:And at that point there was like three guys who were just running right behind me. They were running with Alec and then they just refused to pass me and I'm like, well, that's kind of interesting. So I was running with them until about mile four. They weren't passing me and I fell in completely eight crap into a bunch of tree saplings and one of them helped me up and then I caught back up to him and one guy was like, oh hey, like were you the one helping me up? He's like I don't know, I was the one other girl. I'm like, oh, okay, well, my name's heath and we started talking and, uh, the one guy was named was river. He ended up getting fourth place overall.
Heath Goshorn:I was running with him and then, uh, the one other kid, his name's owen. Uh, he's a young man. I think he did like it like 10th overall. He's only like 20. I was running with him for a good portion of the first half and he actually told me he's like yeah, my plan was to stick with you for the first half because I looked at your splits last year and they're around where I wanted to run. I'm like not a bad idea, like a good strategy, because I think he has issues with pacing himself.
Casey Koza:So, yeah, hey, if you have issues with pacing, it's. It's definitely good to have a buddy out there, because one thing that I notice is there is always a group of people that goes sprinting out, no matter the distance of the race, they're just bombs away. Legs are feeling good Abinad, so hey, props to that kid for you know, because usually the younger guys that are doing it. I've noticed right rob all right.
Rob Myers:I'm still guilty of it. I still first. Two miles are always my fastest miles and I slow down every mile after that, so I'm obviously not in the front right.
Casey Koza:This is, this is me in the back, so, but still same thing I just plot out in the middle and maybe I'll catch you guys a little bit later, and that's more of what I like to do. I, yeah, I don't know what it's like to to only see one or two behind some fun. Where did you fall at?
Heath Goshorn:It was mile four is like right as soon as he got on the trail after the first aid station. Like none of them stopped there, cause it was four miles in and you just like go down like a deep, steep decline and there's just like a bunch of tree roots there and I caught one with my foot oh yeah, yeah, that's schumacher, yeah, that's, that's a little broody up there.
Casey Koza:Uh, shadows of roots and and whatnot yeah, that's a that's.
Heath Goshorn:I can see that'd be a tough trail at 4 am thankfully, my only fall the whole day, so this is good to get out of the way I'm good for at least one or two a race.
Casey Koza:How? How about you Rob? You hit the dirt a lot.
Rob Myers:I do yeah, you know, actually I don't think I fell once during the marathon because it was so hot, I was moving so slow. I mean probably power walking. You know at least half the time, right Casey, the power walking or power hiking.
Casey Koza:Power hiking, rob, we power hike, you walk, we power hike. Yes, you walk with power height. Yes, yes, please, please, use some respect on walking his name. You don't go out that hard. Alec kind of gets away from me a little bit. Was that tough mentally for you to deal with? Like, hey, my goal is to win this race, I want to win this race, I wanted to win this race. So bad was it tough, not pressing to him to go up to him.
Heath Goshorn:No, no, honestly, I was happy where I was at. I was kind of looking at my splits to the aid station and I was right where I wanted to be. A lot of people blow up in a hundred mile races so I figured I didn't want to do that. And if someone else wants to go out completely fast like I'm going to run my race, and if I run my race to a T? Um I'm going to be happy, even if I get second place, like I'll be mad. I got second place, but if I ran what I thought I was capable of, like it's hard to be mad at that point.
Casey Koza:That's, that's a pretty amazing skill. I mean, I know we saw some pro runners this this summer that, just you know, did not like the fact that they were not at the front of the race and just pressing, pressing, pressing until they blew up to try and catch, like, rather than sticking to their plan. So that's, that shows a lot of maturity and in sports, when you can stick to your plan and not let somebody else dictate to you what it is that you're doing.
Heath Goshorn:So hats off to you for that and ironically, there's like no participant lists for burning river. So the only other person I knew was running the race was alec, and I know how talented alec is and I knew it was probably going to come down to me and him winning the race, unless someone showed up from somewhere else. So, um, I knew he was either going to go out hard or he was going to sit back and we were going to be neck and neck the whole day. So he decided to go out. I was. I was good with him going out.
Casey Koza:And hats off to him. He you know I was out there for most of the day on the course and yeah he, he ran tremendous. He you know he definitely put some pressure on you, for sure I know, when you came through, uh, kendall Lake, coming back through Kendall Lake, he just you know he was real quick real efficient at eight stations and you know it's definitely, I'm sure at that point you probably had to feel some pressure.
Heath Goshorn:Oh, yeah, I uh definitely the second half, um, I felt a lot of pressure with how much of a lead um that he had in in one or two things changes. Uh, with him he probably ends up winning that race by a decent bit. So, yeah and yeah, I can't knock anybody for going out and trying to run insanely fast time and just things falling apart at the end, like that's a very respectful, respectful way to go out oh, absolutely, he sent it and you know, like I said, I I don't know him the name.
Casey Koza:now that I'm looking at the name does look familiar, like I've seen him on strava or other races I've done he's low.
Heath Goshorn:He does literally like every race. His race calendar is absolutely insane, so I'm sure you've seen him at the top of all the local races. Yeah, he's a beast and ironically he's from Canton and me and him are like one or two years apart, like, so it's kind of ironic.
Casey Koza:You had mentioned, you had got your nutrition plan dialed in. Super important, I think, probably as equally important as heat mitigation, getting used to the heat, keeping yourself cool. So the nutrition what have you changed? What have you learned over the last couple of years and what does it look like now?
Heath Goshorn:Yeah, so the year that I started I had nutrition problems. That eagle up I tried to only drink Gatorade because I wanted all the calories, so I definitely mix in water. Now I usually have one handheld full of water and one handheld with water and three scoops of Tailwind. So I'm a big fan of Tailwind. The calories you get from that, and so do you even get from that's very helpful. Um, I'm a big fan of the honey stinger waffles. That's like the only solid food my stomach really agrees with during races.
Heath Goshorn:There are these gels. They're called glucose gels. Um, we saw them at Walmart. You can also buy them online for a pretty good price, but they're super, uh, liquidy. They're not very thick, which I like. There used to be Gatorade ones that were the exact same way, but Gatorade stopped making them, so I take a lot of those. And one thing I uh it's the first time or second race I've used I used a 50 K. It's called a precision nutrition. They have like these big packs that are 360 calories which are very convenient to carry. It's like a kind of looks like a large squeezable applesauce container that they keep them in. But that was very helpful for the long sections between crude aid stations to have that and that really sat well with my stomach. And then I just take the chewable salt tabs from time to time when I think I need them.
Casey Koza:So you've definitely got it dialed in now at this point. All the all the nutrition, everything that agrees to your stomach mess.
Heath Goshorn:I mean, there's people that it takes years to figure out and that's that's the thing. And uh, whenever we ran with Jim that one time, he talked about it. It can be different every race. Something might not agree with you during a race, and what I did during uh Eagle up last year, I was eating cliff bars every 10 miles and then last year I tried that at burning river and after the second one my stomach's like, yeah, absolutely no more solid food today. So I had to kind of switch my game plan mid race last year. So that can happen as well. I've been lucky that my last two one hundreds what I've been doing worked absolutely perfectly, and during my 50 Ks as well, which nutrition is a lot less important.
Casey Koza:But yeah, and that's I mean. That's something that I yeah, and that's something that I just know from talking to people that they have trouble with Even top-notch guys still trying to figure out how to get 90 carbs an hour or whatever their goal is. And it's tough, especially in the heat with your stomach turns, and it's not easy to bring back, rob do you have any trouble out there eating?
Rob Myers:No, no, the one thing I was going to bring up the aid stations for me are kind of a mental handicap, like I look forward to the aid stations for nutrition, but to stop, and when we talk to guys like yourself that are really fast and winning these a hundred mile races, not relying on the aid station and not even stopping some of the time, and it's just amazing to me, you know, and you know I don't even realize I'm doing it. I think I see the aid station and it's just a relief that comes over you. You know, for us hobby joggers at the back of the pack, I mean just to stop, slam a couple of cokes, maybe a ginger ale, grab some grilled cheese and take a break. I realized that after the marathon I had to stop doing that. I'm losing like five to 10 minutes throughout the race, but it really is. It's like a, it's a mental handicap seeing that aid station stopping for for way too long. So hats off to you for not doing that.
Heath Goshorn:Yeah, which I I. Honestly I stopped every single aid station after a mile 50. I was just kind of carrying my own nutrition with me but I did grab ice for my ice bandana because I thought that was kind of worth the time that it took to grab that just to stay cool, and I did refill my water and I honestly did use scratch some during the race, which I never really did. But I found it a bit easier than carrying extra tailwind packs with me and trying to open those up.
Casey Koza:Yeah, stopping for ice Definitely the right move when it's 85 degrees and the humidity is way up there. Yeah, I mean, I was impressed once again when you came to the aid station. You were deliberate, you took care of yourself, you got the things done because it's a 100-mile race. It's not the first 80. It's not the first 90. It's the first To win a 100-mile race. You got to run, run the hundred miles and you definitely did a good job. I thought of I, I texted will. After the kendall lake I was like, yeah, you look good like he stopped, refilled his waters, ate something, then went on his way.
Heath Goshorn:It wasn't like you didn't seem rushed, you didn't seem flustered, you were just kind of calm and and going through, yeah it's ironic because the crude aid stations I have are usually a lot quicker than the non-crude ones, because they already have the ice bandana ready. I have a video from Oak Hill on the way back and I believe I was at the aid station for 16 seconds, put on the new ice bandana, seth and Olivia doused me with water and ice, picked up my new bottles that already had everything in them and was out.
Casey Koza:I I don't think I saw anyone else with an ice bandana did you see any ice bandanas rob maybe one or two. I mean I, I was just spectating and I was gonna wear one because it was pretty hot, but I didn't, but I don't, I heath. I think you were the only one I saw with the with the ice bandana. Were you doing the only one that you saw?
Heath Goshorn:Yeah, I don't think I saw anyone. I know Alec wasn't wearing one at all and I didn't really see too many other people. I didn't put mine on until 50, because that's kind of where it first started getting hot. At 34, was the last cruise station you see before 50. And it was still pretty chill at that point, so I didn't really want one on.
Casey Koza:So that is a I. You know, I've run. I've run every bit of the burning river course multiple times, except for the the tow path. Uh well, it's not the tow path, it's the bike and hike.
Heath Goshorn:Yeah.
Casey Koza:And that's the only guy it was. Just that's gotta be a big mental block for people that get to that race. And what? What time did you hit the hike and bike at?
Heath Goshorn:Uh, going in, probably. Uh, it would have been around six hours in 6 10 and so about 10, 10 probably.
Heath Goshorn:Yeah, so it's not that hot yet, but on the way back I imagine that bike and hike was pretty sultry with the sun blasting yeah, it probably would have been a lot worse, but I just had just ran it when it was about the same temperature and then when I went into 50, I put that ice band in on. I got soaked down with water. So I was feeling pretty good, even though it was really hot out, just with all those cooling mechanisms and I was wearing an all white top, all white arm sleeves, keeping that wet, had a white ice bandana, just tried to go straight white out hoth mode it's good to be heath, because I disagree.
Rob Myers:It was like running on the surface of the sun.
Casey Koza:That pavement was so hot man I think you guys crossed around kendall lake, if I'm correct.
Rob Myers:I was right around that, because I was at kendall lake and saw rob come through and heath go through and our run.
Casey Koza:Our relay runner was well, he was laying on a hill somewhere, but you know, he was, he was, he was doing okay so it was it was. It was brutally hot. What are some of the, because I don't think we've ever talked about this on this show. Uh, some of your heat mitigation techniques that you use oh, um, all white.
Heath Goshorn:Uh, find a shirt that you like, try to make it white. The arm sleeves I use those and I was just wetting them with my bottle. Or whenever we were at the aid stations they had a bucket with the big sponges and at any of the crude aid stations they just doused me with the ice water and then that ice bandana was absolutely huge at the uh white. Uh, jim Wamsley, hoka bucket hat on. I really liked that.
Heath Goshorn:Uh, in the heat as well, I'm all about wearing white If it's hot out like black or dark just attracts the sun, so I'm about not wearing anything dark at all. But all those things that I learned from you guys and learned from watching the pros really helped. Whenever I ran Eagle up last year, I took my shirt off for half the race. It was really hot, but I was using the ice bandana and stuff and I was talking to Jeremy Pope about on the one run rehab and I'm like why don't any of the pros take their shirts off? And he's like, cause it keeps them cool if they have a shirt on. That's wet. So I really use that over the years. I'm like, okay, keeping the shirt on a hundred percent and I don't have to worry about getting sunburned If I have shirt and arm sleeves on, I don't have to worry about putting on a sunblock, which saves some time as well.
Casey Koza:Yeah, that's. That's one thing that a lot of people they always look at me weird when they especially used to. Like playing soccer, I had a sun shirt on long sleeves. It'd be 95 degrees and I'm wearing long sleeves and like people, aren't you dying? And like, well, no, my skin's not getting torched here, while yours is like, yeah, you have, you know, your singlet on or whatever. It's like that's good if it's like spring fall and the sun's not blasting you, but as soon as you get into summer months and it's scorching your skin, you lose a lot more water through your skin. That way, I feel. I don't know if that's true, maybe we'll have a dermatologist on sometime. Rob, what do you think?
Rob Myers:We should. I think I missed out on that tip to wear white. You forgot to tell me I think I was wearing dark blue, which was the wrong move.
Casey Koza:My bad, I told you long sleeves. You did, you did my mistake.
Heath Goshorn:The month and a half before the race too, I was testing out on my gear. I tried out a couple of different arm sleeves. Um, wolf Creek, my sponsor gave me like that white shirt, so I wore that a lot to make sure that it wasn't anything new on race day. Um, I did some training where I was wearing like some sweatshirts and stuff just to kind of get used to the heat if it wasn't really hot out that day, and I think that ended up paying off. I was hoping it would be scorching hot at Burning River. I thought it would really give me an advantage and I think it really did.
Casey Koza:Yeah, definitely, because I know reading your I believe it was your race report Someone, or at least someone, told me that Alec Klein had a little bit of trouble. Probably the that, uh, alec klein had a little bit of trouble. Probably he caught up to him, I imagine. I mean, I like I said, I don't know him, but that could have been an issue he had? I don't know, I thought I maybe read that in yours. Or someone told me that after I don't, I don't know I could be wrong.
Heath Goshorn:I don't want to, I don't, I don't think I mentioned any issues that he was having. But yeah, yeah, no, I mean I think that probably did happen. I don't think he had an ice bandana or anything and I think he, uh, I talked to him, we're friends but uh, he had some like dehydration issues. I don't think he was taking enough liquid.
Casey Koza:So hills, through past Kendall Lake, and it's just beating down on you relentlessly. But hey, you were covered, you were in the shade, you had the bucket hat on, you had the arm sleeves, you had the pacer with you keeping you company Yep Now that's that's one thing you mentioned was your crew, which I would include your pacers, dustin uh, talk to him a little bit after the race and Olivia, your girlfriend.
Casey Koza:Tell us a little bit about your crew, what their roles are, how you have them set up, because I know mom's important mom's out there yeah, I have the greatest family ever and the most supportive family ever.
Heath Goshorn:It's my mom and my brother. It's kind of just been us growing up my whole life and we're super close and they want to be there to support me at every single race, everything, everything. They're my biggest fans. They believe in me no matter what and they've been my crew for pretty much every ultra I've ever done. And then Olivia came in the fold about three months ago and she's an ultra runner herself. We actually met because she ran the same hundred I ran in March, so we have the same hobby. She understands it.
Heath Goshorn:Before the race, I made a Google doc and said what I wanted to every single aid station and I didn't have to explain anything to him. They just ran it like an absolute boss, best crew in the world I could ever ask for, um. So they handled everything at all the aid stations. I didn't have to think about anything. I was planning on wearing a vest a mile 34 through uh 65 or whatever it was, but ended up not doing that Um. But we made a couple of changes along the way, but they had everything perfectly ready.
Heath Goshorn:And then my pacers are absolutely awesome as well. Dustin, uh well gosh, he's paced me at every single one of the a hundred milers uh that I ran. Love that dude is ultra marathoner himself, so he always helps me out with tips and stuff as we're running. Kept me right where I wanted to be my buddy, nick Murphy, who is an absolute unit. He paced me an Eagle up. Last year too, he paced me for 10 miles and that was kind of my low point whenever he was pacing me, from 65 to 76, 77. But he helped me get through that.
Heath Goshorn:Very positive individuals. And then my buddy, carlo, paced me for 17 miles up till mile 95. And he's also dude who does 100 milers. Super inspirational person calling out every single route that it was. It was like listening to me playing game battles on Modern Warfare 3 back in the day with the amount of call outs that we were doing, and it was a great time. And he just kept me hyped up the whole way, even though we were in second place by a good bit. He just kept me going, kept me pounding it. So it was a great time. And then I got to run it in the last 4.6 miles with my brother, seth, who was crewing me all day, and that's just an amazing experience because we've been close, we've been there for each other literally our whole lives and getting to have these accomplishments together. And I owe it to my crew and my pacers for getting me there, cause there's no way I would've got there in that amount of time without all of them.
Casey Koza:Yeah, that's such an important thing in the ultra running is is the crew? Uh, it's. It gives you a huge leg up. When we were out at Western States, we saw some not so good ones that didn't even show up. You know people, people in the top 10, like, hey, where's my crew at? You know, and it's really can make or break. Uh, can make or break. Uh, you know, a runner's day if, if you have a good crew or not, for for sure well, let's not forget who was number one in your crew, right, absolutely yeah pat, yeah patty.
Heath Goshorn:So my mom ended up bringing uh my mom and seth ended up bringing uh my brother's dog, clark uh for the first half of the race, so he kind of got out to experience some. And then patty was there from mile uh 50 on and I just love those post-race pictures with him. He's such a silly boy.
Casey Koza:Yeah, that's awesome, cool dog. Yeah, mom was very proud of the dog too. She had her hands full there a little bit, you know.
Heath Goshorn:He is 46 pounds of pure muscle. He has the biggest paws in the world to get that leverage. He's a strong boy.
Casey Koza:Yeah, I mean this is a PG show, but he has more than big paws as well. Yeah. Yeah, we noticed that he was there very near the ground. I say he's very low.
Heath Goshorn:He's excited too. I won, so can we believe him?
Casey Koza:You know, yeah, yeah, you said you hit a low point. That's something that happens in every ultra. I mean it's if you're running over well, even a marathon, after 20 miles you're going to hit a low point Like there's. No, I don't. I don't think I've talked to anyone that hasn't hit a low point in a hundred mile race, especially if you're going out to try and win it. What was the low point? How did we dig ourself out of it? What did we? What did we do to to kind of work through it?
Heath Goshorn:Yeah. So, um, it wasn't a super low point, which is good. But uh, by mile 60, my quads were completely blown out, which happened to me about mile 56 last year. My quads just hurt with every single step pretty badly for the last 40 miles, which was fine because they hurt the same whether I ran faster or slower or walked, it was the same pain. So that helped me just kind of go for it.
Heath Goshorn:But from where I picked Nick up 66 to 77, we had made up a little ground on Alec before that and then we kind of lost some ground on him and I was going through a lot of pain with my quads and I'm like I still have 30 plus miles to go and I'm not making up ground. Like I started to question things like, hey, can we, can we win this? Not like I was going to drop out or anything, I was never really in my mind. But hey, this is going to be tough. Like I don't know if I can do this, like I've been waiting for this the whole year. But I know how talented Alec is, I don't know if we're going to really be able to catch him.
Heath Goshorn:And then we hit the aid station, which was probably about 74, 75, which was a timing mat and I had lost like five minutes on him. So I'm like shoot 25 and a half to go 26 to go down by 20 minutes. That's a big hill to climb, especially with how bad my legs feel. But Nick was positive the whole time and we kept moving. Even though I was feeling really bad, we still kept moving at a decent pace the whole time. So that was the bright side. It was just we were still losing ground, which you don't love to see ever.
Casey Koza:So, Heath, we get to the low point of the race. We work ourselves out of that. We get the quad situation sorted. How did we make our move to the lead? How do we, how do we strike to the front?
Heath Goshorn:Yeah. So at Oak Hill, on the way back, I had a really good aid station. Seth told me, as they're dousing me with water, that I was 16 minutes behind and he said you got to go. If you want to go here, you're down, or you got 22 miles left and you're down 16 minutes. So at that point I picked up my buddy, carlo, and we started booking it. There's a couple of miles to road section and we were hitting them pretty hard and we just continued to try to make up ground as good as we could. And we got the call that he had came into the aid station at Bunsen, which I think is 13.6 to go or something around that maybe 13.1 to go and that he came in there and we're about 15 minutes back, about a mile and a half from the aid station. So trying to get through the aid or to the aid station as fast as we can. And then about five minutes later, seth called Carlo and said like hey, alex having some issues and he's walking out of the aid station, which kind of gave me life, because at that point, down 15 minutes, with less than 15 miles to go, I was like okay, it might not happen, this might not be the year.
Heath Goshorn:So at that point we got to the aid station as fast as we could get my quads worked on at the aid station. So that's rolling me out spraying me with some icy hot. They're cooling me down, dumping water on me. Get my new ice bandana on and you can see from the video I'm just grimacing in pain from my quads and I head out of there. So now he's like you're not walking. And I'm like I wasn't planning on walking. We're on towpath right now.
Heath Goshorn:But we end up getting to the next aid station, which is a bit more than 10 miles out to go. Carlo douses me in some water. We crossed the timing mat and I was seven minutes behind at that point, so made up a ton of ground over those two or three miles. There we come up the back of the Mingo trails and we're about to cross the little suspension bridge that there is. And then I see Alec and his pacer up over the suspension bridge and I'm like, ok, it's go time, I'm in a ton of pain but I'm going to fake it like I'm feeling the best I've ever felt in my life.
Heath Goshorn:So we ran. We ran a little uphills we had, and then on the front side of Mingo what I'd call the front side of mingo we ended up passing him. We just said some encouraging words to each other me and alex since we're friends, I've had him on the back told him like hey, finish the race. You got this and went as fast as we could down mingo. Uh, the little towpath section before he got to sand run. I was running that as fast as I could because I knew I had to gap him, because I knew if he started feeling good again that it was going to be a heck of a time, especially if we got to that road section near the same time with how strong of a road runner he is that was probably a pretty, pretty tough place to gut it out then, because quads are hurting from the top of mingo down that towpath.
Casey Koza:that's got to be close to a mile and a half of downhill yeah.
Heath Goshorn:And it's not the softest.
Casey Koza:No, it's not soft, it's hard packed limestone. It's basically concrete that you're running on, so that that was had to be pretty gutsy right there to gut that out down that downhill.
Heath Goshorn:Yeah, and at that point I was just it hurt bad, but I was almost numb to it because I'm 30 miles into my quads just hurting pretty much the same level, no matter what. The icy hot definitely helps them and whenever he rolled them out that definitely would help for a couple of miles and then it was just kind of back to the same level of pain, which was fine. I mean, you expect to have some pain in a hundred mile race and I knew I was going to be walking that backside of sand run. I knew there was going to be walking that backside of sand run. I knew there was going to be no way I was jogging up that like mountain bike looking trail that they have with all those ups and downs. So walked the majority of that up to uh north hawkins and um saw the crew there, got worked on again, got a new ice bandana. We headed out.
Heath Goshorn:Shoemaker was only three miles, I think, from there, um, and at that point I was trying to go as fast as I could. Anything I had left. When I got to shoemaker my one buddy, uh britain, who came to watch me, had stayed at north hopkins and he said that I had about a 20 minute lead. So at that point I knew the race was in the bag, as long as I didn't cramp up or anything last 4.6. So running that in with seth was an awesome experience really.
Heath Goshorn:Some different music, uh, talking about stuff. He was informing me on his NCAA 25 dynasty. What was going on with there? I'm not talking much after mile 40 because I was in a lot of pain and I'm just usually one word responses, nodding my head, uh, but it was awesome running in with him last mile he put on 7 12 pm by future on, uh, repeat as we, we finished it.
Heath Goshorn:And it was just running in with him last mile he put on seven, 12 PM by future on a repeat as we, we finished it. And it was just awesome experience seeing all my friends and family, seeing you, uh, at the finish line, just kind of like the job was finished. I had been thinking about this race since last year, especially the last two months. It was kind of the only thing on my mind had a lot of I don't know, maybe not only thing on my mind had a lot of I don't know, maybe not. Not, I was anxious about the race in a good way, like hey, like this is the opportunity, like this is awesome, it's gonna line up great. Like you just gotta get the job done and finally completing that was an awesome experience that's awesome.
Casey Koza:Yeah, it was so cool to see you come across, see mom, see the dog, see seth talk to dustin a little bit and you know, just just to see how happy you were. And you know, that you accomplished such a, such an awesome goal on on your a race and that, you know, doesn't always work out that way. And it was just I was. I was very happy to see someone that I like, someone you know that I admired, be able to do that. So you know, hats off to you again, thank you.
Heath Goshorn:And one of the other reasons I wanted to win the race is because, like Jeremy Pope's won the race and I really like Jeremy Pope and Harvey Lewis some of my buddies that won the race I'm like kind of want to be on that list.
Casey Koza:Yeah, Jeremy's an all right guy. You know he's a good dude. Occasional co-host of the show Was a guest and co-host of the show, so I know, Rob, you were at the finish line with us, correct?
Rob Myers:Yeah, I was Congratulations man. Thank you, I appreciate it. After you crossed the finish line, we're like where's second place Looking at our watch. Time just keeps going by. That was an amazing finish, thank you.
Heath Goshorn:I appreciate it, and I actually got to run with second place for a little bit around like mile 40 to 42. He was actually in second place all of last year until like mile 40 to 42. He was actually in second place all of last year until like mile 74 was whenever I finally caught him. So whenever he passed me like mile 26 this year, he had his last name on his back of his shorts and I'm like, oh shoot, I know that name from the results last year and he's a heck of a runner too. I think he said he used to be a pro triathlete for years and he's a cool dude. His name's Eric, but yeah, he, he ran a heck of a race as well.
Casey Koza:Yeah, looking at the results, yeah, you and you and Alec are pretty, pretty young. Well, I guess river Spicer was pretty young as well, but yeah, a lot of 40 year olds, 51 year old showing up in the top 10. That's awesome. Good for Steve.
Heath Goshorn:Okay, yeah, andy Bay had a really good race too. He's another local guy.
Casey Koza:Yeah, 40, 47. Yeah, good for those guys. I guess if you're experienced that that pays off a lot. So you know, stick to the plan, always stick to the plan, yeah.
Heath Goshorn:Ironically, river, when I was running with him, he's only really ran like he were in Eastern States and one other like semi mountainous race, and so his goal going into the day was to run sub 20 hours and he was running with me for the first like 35 miles on and off. I'm like, dude, you're gonna kill 20 hours, like you could have a terrible second half and still break 20 hours easily, like. So he was a he's a cool guy to talk to yeah, and I know the gentleman who finished fifth.
Casey Koza:I remember him. He won the canal corridor last oh what's his name? Ryan Whitco. Okay, yeah. So I mean, yeah, there were some good runners in there for sure. And hey, you know, good job by Western Reserve again putting on a phenomenal race, absolutely.
Rob Myers:When are you going out west? You ready for the races out west?
Heath Goshorn:So here's my thing with those. I think they're awesome, I think they're absolutely beautiful. I know there's a ton of competition out there and I like competition, but just the cost to go out there and do them and have the crew and the family come out is just so much. And I don't know if I want to commit five or $6,000 to go out with my family to run one single race for a year. So if I ever get like a big sponsor, it's going to pay for that. Heck, yeah, I'll do it.
Heath Goshorn:But I just I don't want to invest that much money right now at this age to do those kinds of things. I'd rather put in a Roth IRA or something like that for now, and then maybe, if I get up to the level where I have that sponsorship, then do it. Or maybe in like two years, if I think I can actually compete, compete, I'll do it. If I ever got into Western states I'd obviously go for that. That's a once in a lifetime opportunity for most people. But just going out there and running just a random race, I'm just like the commitment's a lot.
Rob Myers:Responsible answer. I respect it.
Casey Koza:Smart man, I can't argue with that too much at all. Actually, it's pretty good, pretty reasonable, reasonable answer. Uh, now that said, what, what, what are your goals going forward? What does, what does next year look like for you? Yeah?
Heath Goshorn:next year I think I want to do the midwest grand slam. Uh, two of those races in ohio, one's wisconsin, one's michigan, one's indiana, so not super far where you can't all drive there. Uh, I think that'd be cool. Um, they have a record for the times for all of them put together, uh, which Alex probably going to reset this year. Uh, but I would like to go for that. Like to try to do good at all. Five of those I'm also doing. Um, visit Beaver County rabbit raccoon 100 again in March. Uh, try to defend my title there, and that's also my sponsors race. Um, so probably those six 100s might throw on some 50ks and stuff in between there, just as training runs. But that's kind of my big goal for next year and then see how that goes. That goes super well then. Hey, maybe the next year I'll try to jump into a race out west or something and maybe highland sky, west virginia, take on caleb's record I don't know about take on his record, but uh, sounds, sounds like a race, is that?
Heath Goshorn:is that the 40 miler, or?
Rob Myers:yeah, 42 miles, but they lie and say it's 40 miles.
Heath Goshorn:Ask me how I know some of those races love to do that now you've mentioned your sponsor a couple times.
Casey Koza:Um, I've, I'm not that familiar with them because I'm I'm not familiar with a lot of things, uh, but talk, talk to us a little bit about wolf creek yeah.
Heath Goshorn:So, uh, they uh host three ultras now. They host the visit beaver county rabbit raccoon 100, which is uh in beaver county, uh, pa, which is kind of right across the border, it's about an hour and a half from me here, it's a bit outside of pittsburgh um, that's their 100 mile race. And then they have the new river Gorge trail festival uh, summer edition and winter edition, which is uh 50 K, and new river Gorge uh, which those are in December, and then June, I think beginning of June, which those are awesome races in. The atmosphere they create at races is absolutely amazing. Uh, the 100 that they host, it's a 12.5 mile loop, um, that you do eight times but you run through this little hockey rink utility arena thing and just the crowds that they have there and just the finish line that they have.
Heath Goshorn:Something I've noticed from most ultras is they never have finish line tape, um, but uh, wolf creek, they always have finish line tape, which is cool, and they have a very unique reward, which is a a uh like WWE style belt for winning the a hundred miler, and whenever they first reach out to him I'm like, oh gosh, I got to win this race just so I get that belt, uh, but yeah, they've been. Uh, they sponsored me about this time last year, uh, after some races, so I really appreciate having them. I never thought I'd be a quote unquote sponsored athlete, so that's kind of wild and it helps out.
Casey Koza:Heath, once again, I want to thank you so much for taking your time today to join us on the Hobby Jogger. Appreciate hearing about the Burning River, hearing about your future goals, hearing about how you started out. It's a great story and it is inspirational for a lot of people. So again, thank you very much for your time, man.
Heath Goshorn:Yeah, awesome. I appreciate you guys having me on. It's a great time talking to you. Anytime I get to same with you, david, it's a good meeting you, rob.
Rob Myers:Good to meet you and where can our listeners find you?
Heath Goshorn:Usually my social media is my Strava. Everything's just my first and last name. So he H, E, A, T, H, Gosshorn, G-O-S-H-O-R-N. Big shout out to my mom, my girlfriend Olivia, my brother Seth, and my pacers that were out there with me, Nick, Carlo and Dustin and Seth again, but they kept me going the whole way. All my friends and family that ended up just coming to aid stations and supporting me as well Kenny Brenton, his wife Sarah. It's just a great day overall and it couldn't do without all the support I get.
Rob Myers:Awesome. Thanks for being on the podcast.