The Steep Stuff Podcast
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The Steep Stuff Podcast
#150 - Lucy Kolpa
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A late start, a canceled senior season, and a move to Bozeman turned Lucy Kolpa from a soccer defender into one of trail running’s most compelling rising names. We dive into how she traded splits for summits, built a durable engine without a coach, and learned to treat races as a celebration of big mountain days rather than a verdict on her identity.
Lucy opens up about the moments that shaped her: walking on to DIII cross country with no high school PRs, discovering how sleep, hydration, and structure turbocharge confidence, and finding freedom in objective‑based long runs. She explains why winters aren’t an off‑season—downhill days, backcountry tours, and finally cracking skate skiing add massive aerobic volume with minimal impact, sharpening technique and resilience for steep, technical courses.
We break down her 2025 near‑podiums at Broken Arrow and The Rut, the surprise of holding her own at Sierre‑Zinal, and a 2026 plan centered on the Broken Arrow 23K, Beast of Big Creek in the Skyrunner World Series, and a return to The Rut 50K. Lucy shares her simple weekly framework: two quality sessions, one big mountain long run, and lots of truly easy miles, plus yoga and light strength to keep IT bands happy. We also get real about ambition and authenticity—how to chase sponsorship and bigger stages without losing the underdog mindset that makes training fun and sustainable.
If you love mountain running, Bozeman culture, or stories of steady, joyful progress, Lucy’s journey will light a fire. Listen, share with a friend who needs a nudge to get outside, and leave a quick review to help more trail fans find the show.
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Welcome back to the Steep Stuff Podcast. I'm your host, James L'Oriello. And today I'm so excited to welcome Lucy Kulpa to the show by way of Bozeman, Montana. Super excited to have gotten to catch up with Lucy and learned more about her story and her running journey. Lucy popped up on the radar for me as we've been putting out a lot of Broken Arrow start list for the 2026 year. And Lucy's going to be competing this year at the 23K. What popped up on my radar is just Lucy had a lights out 2025 getting just off the podium at both the Rut 50K as well as the Broken Arrow 18K, literally just seconds off the podium. And yeah, she's poised to have a big year. Really excited to get to know her better. Her approach to the sport is just so interesting to me. Just has a lot of fun and enjoys herself and likes doing big projects in the mountains and just a very cool approach and someone I can really appreciate. And I think is going to have a really exciting journey and has the potential to be a household name in our sport one day. So without further ado, I hope you guys enjoy this one. Lucy Culpa. Awesome. Lucy Culpa, welcome to the Steep Stuff Podcast. How's it going?
SPEAKER_00:I'm great. Yeah, thank you so much for having me.
SPEAKER_01:Yeah, it's nice to finally put a face to the name. Um, it's kind of cool. Like you popped up on my radar when I was doing some research for Broken Arrow, talking about the 23K elite field, and uh you had reached out and I was like, oh, what a great guest for the podcast. It'd be a good conversation to have. So excited to uh finally have a conversation with you and get to learn more about you.
SPEAKER_00:Sweet. Yeah, likewise.
SPEAKER_01:All right. Well, give me give me like the five-minute elevator pitch. Like what's your what's your background? Talk about your relationship with sport, talk about like occidental and running there, talk about how you found running. Uh just give me give me give me some background on your kind of your running journey.
SPEAKER_00:Totally. Um, okay, wow. Um, I where do we start? Okay, also, yeah, I know I mentioned this to you earlier. Um, but yeah, my brain is kind of all over the place as I'm a middle school teacher and I've been teaching middle school all day. So um kind of a little exhausted, a little overstimulated, um, but I'll do my best to give a kind of clear, concise elevator pitch about me and running. So yeah, I started running my sophomore year, um, Division III for Occidental College. Um, and that was sort of a reaction to my experience on the soccer team, um, which I was a part of my freshman year. Um, and I don't know, didn't didn't love that experience um for like a variety of reasons and figured out pretty quickly after I quit um, I quit the soccer team and had my second semester like unstructured without um like extracurriculars. That when I had all day to do my homework, um, I ended up staying up very late at night and um kind of like throughout high school um and in like middle school, like throughout my youth, I was always very packed with extracurriculars. And so once I made it to college, um, I realized that I couldn't ditch that kind of regimen. And in order for me to be successful and like manage my time between um like academics and social life and like exercising, that I needed to um, I don't know, have something a little bit more rigorous and like structured on my plate. And as a soccer player, I was never a very technical player, like my strong suit wasn't um like my ball skills or anything like that, but I was always like the fastest one on the field. Um and so when soccer wasn't working out, I um, and I was like, okay, I need to have something to like fill my time. Um, and I love running, like, why don't I just try and walk on to the cross-country team? If I don't love it, if I don't make any friends, I can always quit. Um, but that's not really where um my running story ended and made a ton of great friends, had a really awesome experience, um, and continue to do that through my senior year. Um, and I think something like the key to, I mean, I wasn't like an incredibly remarkable runner in college by any means, um, but I always had this like underdog mindset where like because I was so new to the sport, I didn't run in high school. Um, I didn't have any like times to compare myself to. And I really um kind of told myself I went into it being like, if if I don't like it, if I'm not successful, um you can like quit and walk away at any time. And because I was such a new athlete and was like learning so much just about racing, essentially I was PRing like every single race, which was like incredible for um my confidence in the sport. Um I just had like a really steep learning curve and had never, yeah, like while I was like naturally fast as a soccer player, like had never had a formal training plan when it came to running. Um so once I like had more regimented training um and was like learning how to run a 6K, how to run like an 800, um, I just had this super steep learning curve that I think like really fostered like a healthy, like excited, optimistic um relationship with not only running, but also like competition. Um, because I just yeah, I really didn't have any expectations for myself and then just continued to improve and improve. Um, and yeah, just like I don't know, I always had this kind of like, oh wow, like if I did that well last time, like what can I do? What can I do next time? Um so yeah, and then I graduated college in 2020, so like right into the big old pandemic. Um, and so my senior season, my track season was cut short. Um, and I had I had raced like maybe one or two eight hundreds, and it like felt really strong and was like pretty close to my PR at the beginning of the season. I was like, okay, like this is my chance to to give it my all and like see what I'm really capable of. Like I actually know how to do this race now. Um, and then the pandemic happened, season got canceled. Um, I didn't have any like red shirt seasons. And I don't know, as like a D3 runner, I wasn't like, I don't know, super, it wasn't, yeah, I never really considered like, oh, maybe I can try to like run at another school or extend my um collegiate career at all. So um yeah, once I once I graduated, I yeah, I think for a lot of reasons, like I I loved running. Um that was like something that a lot of people picked up during the pandemic. Um, and I think also like that dissatisfaction of not having my senior season, like I was like very uncontent with like where I don't know where I'd left things um in terms of running and was still had that curiosity of like I haven't peaked, like what am I capable of? Um and yeah, so I just I don't know, ever since I graduated, I had just like continued to train and um like during the pandemic, I I don't know, like jumped into maybe like a couple of casual road races, but wasn't very focused with like my training or pairing that to um a race. And then um when I moved I moved to Bozeman, Montana winter of 2022. Yeah, because I yeah, and so now I've been here for four years and um had this like I don't know, like pretty brief like track road running background. And then I moved to Montana and everyone was like, what are you doing on the roads? Like we trail run here. And I was like, what's trail running? Like we just do all this vert, like you guys are just walking, like, is this even really running? Like these times are so slow. Like, what is what is trail running? And then as soon as I started doing it myself, I was like, whoa, like this is this is my jam. Um, it's such a great way to like get to know an area and get to know like mountain ranges. Um, so after like doing that for a summer, I was like, okay, like this is awesome. Um, I want to start doing some races. And so um, yeah, I just kind of like started by jumping into local races, um, like the Bighorn 50K um and like the Rut, which were like, I don't know, popular races that people had recommended to me that were in the Bozeman area. Um, and I, I don't know, ended up like doing really well at those. Um, and yeah, that kind of like, I don't know, inspired me and like made me really excited to like see what else I could do. Um and yeah, I'll I'll stop my ramble there if you have like I don't know how I did in terms of like timeline. I try to not make it too long.
SPEAKER_01:No, it's perfect. And I appreciate I appreciate you being open and talking about it. Let's go back in time because I gotta ask you like, uh, did you grow up in California or like where are you originally from?
SPEAKER_00:Um I'm originally from Seattle.
SPEAKER_01:Okay, very cool, very cool. So Occidental's in California though, isn't it? If I were yeah, it's in the very cool. What was it like? What was your college experience like? Like I the only big time I've heard of that university, I think Barack Obama went there. And that was like the only time I've ever heard anybody talk about Occidental. So um what was it like a school there? What was um what was your experience like? And we could talk about soccer as well.
SPEAKER_00:Sure, yeah. Um, yeah, Obama is a great, um, yeah, kind of like celeb shout-out. Uh, he did only go there for two years um and then graduated um from Columbia, so we don't actually get to um really like yeah, can't can't quite claim him fully. Um, but we have plenty of Obama shrines around campus, so you really wouldn't know otherwise. Um, but yeah, college was awesome. I am still like besties with so many people that I met um in school, and so many of them were on the um cross country and track team. Um yeah, I originally picked that school because it was in Southern California and I grew up in Seattle, Washington, and was like, I need to escape the dreary overcast rain. Um, and had played soccer throughout, like honestly, my entire life, um, and was excited about continuing sports in college. Um, but yeah, didn't wasn't really interested in D1, and I don't know that my soccer skills would have like gotten me to a more competitive school in terms of like my soccer athletics. Um, and yeah, had like talked to the Occidental coach and he was like, Yeah, come on, come on down, we'd love to have you. Um, and so I was like, boom, easy, like sunshine soccer, like this seems like the right fit. So um I yeah, went to Occidental and um went to tryouts my freshman year. Um, and then there was a girl who decided to walk on who um played my position, which was center back. Um and she was a transfer from University of Oregon, was a phenomenal player. Um she was super awesome and sweet and kind. Um, but um I think perhaps like the spot on the team that the coach had anticipated for me was now filled with a player who was like much more talented. Um, and then yeah, I that experience like I ended up just spending my freshman season like on the bench. I played 25 minutes my freshman season, and that was like so hard for me. I think like being first time like living away from home and like soccer had always been something that like grounded me and like gave me community. And then I um yeah, it just became something that like really depressed me, honestly. And um, I didn't really feel from the coach like a whole lot of investment as me as a player, like um, and like that also was probably like influenced by like my own confidence at the time. Um, but I didn't really feel like he didn't make it clear to me that like, oh, like you're you know, you're you're hanging out on the bench for now, but I want to develop you and eventually like sophomore junior year, like you're gonna get more playing time. Like, this is what I see for you. And for me, like as much as I love playing sports, like my favorite part is competing. Like, I love racing, I love playing in soccer games, and I'm like, I'm not on this team to go to practice. I've like made my buddies on the team, and we're friends outside of soccer. Um, like I wanna compete, like I wanna I wanna be playing in games, like I hate sitting on the bench. Um, and so that was like a big reason why I wanted to join the cross-country team because it was um like our team was walk on, and for cross-country specifically, like anyone could race like the top seven score or top five score, but like the the top seven travel um and can like yep, score against like the other teams. But like no matter where you fall in the ranking, like you're gonna get to line up at the starting line and like do your thing and compete. And so that was definitely something that really sold me and and made me like excited to try that out. Um, and yeah, I would say like my college experience, um, I went to, yeah, I mean, small liberal arts schools, so like academics were certainly um an important part of my college experience. Like I wasn't like solely dedicated to my athletics, um, soccer and running, but um yeah, that definitely was like the highlight in like my main most of my friends were like on the cross country and track team. Um and yeah, do you have any other like specific questions about that experience?
SPEAKER_01:I came from a soccer background myself, so that's why I was asking because uh you said you were a center back and a left back. Uh zero zero ball skills as well, just had the speed.
SPEAKER_00:And yeah, yeah, chasing down the breakaways. That was like my one job. So it's like breakaways and five years.
SPEAKER_01:That translates so well for trail running, I mean, or for just running in general. How was it? Was it an easy transition, kind of leaving soccer to transition into cross-country, track and field on that team? Like how hard was that? Uh, or was it a very kind of just an easy segue for you?
SPEAKER_00:Um, I would say like a little bit of both. Leaving soccer was really hard because it was a chapter of like my life and a part of my identity that I was like really bummed to be saying goodbye to. Like I had played soccer starting when I was five, and I was like, I don't know, 18, 19 at the time. So um it was like, yeah, 14, 14 years of playing that sport. And I'm like, what like who am I if I don't play soccer? Um, a little bit. Um, but I also knew that it was like making me so bummed to like go to practice and go to games and just like sit on the bench and not feel like seen by my coach um and not really given much opportunity to like compete. And when I did, like I was just putting so much pressure on myself to like prove myself that it, yeah, it just like was not fun at all for me. Um, and then so soccer is in the fall. I quit after that first season, and so my spring semester was like fully open for me to decide like what I wanted to do and how I wanted to spend my time. Um, and that was like that was the hard part. Like my second semester um in college was super, super hard. Um, I I had friends, um, but just like that unstructured time, like I really didn't know what to do with myself. Um, I had a really hard time like with my time management, just like having classes and academics to balance um and having like all day to do like whatever I wanted. Um, I definitely was like staying up way too late. Um I yeah, was definitely like partying way more than I should have been, um, which was like affecting my academics, like both those things. Yeah, just like wasn't really taking care of myself and then like got pretty like bad grades my spring of my freshman um year, which was like for me, that was kind of like the wake-up call of like, oh my gosh, like, like what am I doing? Um, like who am I? Like, why am I in college? Like, you know, just having like a classic, whatever existential crisis. Like, I don't know how to take care of myself as a 19-year-old. Um, and then yeah, like started running to, yeah, kind of, yeah, again, just like, okay, like I need to have more structure in my day. Um, I'm just gonna try this out. If I, if I don't like it, I can quit. And like something that I really appreciated about running that I probably was doing like as a soccer player, but didn't realize um as much, um, was just like how much, and like this is the reason why like I love running, and I'm sure you love running today, is like how much that sport, if you're serious about it, like dictates and structures like the rest of your life. Um, like running, like our workouts are like so hard and so demanding that like every and and I really cared about like like once I met the team and like realized this was something that I enjoyed doing and um wanting to feel better in workouts and competitions and um performing well. Like I yeah, like I went to bed early um before like workouts and races in like all the time so that like I would perform better. Like I was drinking water like all day, like making sure I was hydrated, like I wasn't like partying at all because I wanted like to, well, I was partying a little bit, but not that much. Um because I yeah, it's it's college, it's college, but like you know, we had like one day a week that we could so um and yeah, really like had no interest in like sort of these like unhealthy habits that I had during my like like dark semester of like not doing sports. Um, and yeah, like I was just like making all of these kind of conscious, kind of like unconscious decisions um to like that were making me healthier, but like in from my perspective, I was like, okay, I just want like that like hard workout that we did last week to feel like a little less hard. Like what are things that are in my control with like you know, my inputs um that I'm like putting into my body, the rest that I'm doing, the recovery that I'm doing. Um, like I can't stay up till midnight doing homework if I have a workout tomorrow. So like I need to get that done during my like two-hour block that I have in the afternoon. Um, and so like for yeah, like I don't know, I think like discovering the sport was like one of the best things that like could have happened to me, both like for my academics in college, also just like for my life as an adult. Um, it just like is something that I love doing well. And because I like running well and feeling good on my runs, um, it just kind of gives me this like this like recipe, these guidelines um to follow for like how I'm gonna treat my body so that like this fun this thing that I love doing so much and that's so fun can like continue to be fun and like not feel like crap.
SPEAKER_01:It's the best sport on earth. I mean, I don't know, in some ways. And then when you like, I don't know, when you put when you make it like a identity and put so much in it, sometimes it's not so great. It's uh it's like a love and hate thing at some point.
SPEAKER_00:Totally. Yeah. You can take it, you can take it to yeah, to the far end, other side of the spectrum and have consequences for sure.
SPEAKER_01:Talk to me about Bozeman. How did you end up there? And you must love it. Like Bozeman's a fun town. It's a great, like a great running culture town. What do you think about it?
SPEAKER_00:I I love it here so, so, so much. Um, yeah, it's like, I mean, the mountain access is like absolutely insane out of this world. Um, and it's cool to be in a place that where like the mountains, like because of their prevalence in access, like um, and it is, yeah, it's a small mountain town. I'm sure you'd find this in a lot of like similar small mountain towns, but like it was like I've I lived in Seattle, um, I lived in LA, and then I lived outside of New York City um before moving to Bozeman. Um, and so I'd never experienced a small mountain town. And something that like struck me and like really has like kept me here. And my favorite part about it is just like how like the mountains and therefore like all of the kind of like rigorous activity that comes with it is like a priority for a lot of the people that live here. Um, and I think people like compared to other places that I have lived, there's a more obvious appreciation for um the outdoors and just kind of like a healthy active lifestyle. Um, like, you know, I don't know, exercise is like a common practice of lots of people everywhere. And like it's in Bozeman, like from my perspective, um, it feels like, yeah, the the vast majority of people here um have like some relationship to the mountains and like exploring them, which requires like I don't know, some degree of like athletic rigor. And therefore, um yeah, I don't know. I think like in the same way that like I make healthy decisions so that I can go running, like a lot of people in Bozeman do the same thing because they want to participate in whatever it is that they like to do outside during the day.
SPEAKER_01:So crazy. How how is the running scene? Like I know McKenna Morley, Grayson Murphy, like there's a quite a few professional athletes like live in that area. Um totally how how has it kind of unfolded for you? I've how have you I guess like you said you found trail running through the Bozeman community. How has that kind of unfolded for you?
SPEAKER_00:Totally. Um, yeah, so I got to Bozeman. Um, and my first job here was working at the local running store, um, selling running shoes. And that was, I actually met McKenna. We used to work at the Bozeman running company store selling shoes together, um, like yeah, four years ago, um, which is funny. Um, and that was like a great sort of like intro, like, you know, for my job, I was like talking to people who like to run and was like, hey, like what trails do I go to? Um, and that was sort of like my initial like sort of like foot in the door or or just like my way to like tap into the running community. Um, and then also I yeah, have used to go more regularly, like I've I've kind of fallen off, um, but have yeah, spent time um going to like the local like Bozeman track club workouts on Tuesday. Um, because yeah, I don't know someone who um came from like a college, like cross-country track background, like loved doing workouts in a group. Um, so I yeah, I don't know, have gone through phases of like having those like Tuesday night interval workouts be like more or less a part of my my training. Um and then yeah, honestly, I would say like most of my running, um, especially like my bigger, longer days, like I just have a lot of friends and I feel like a lot of people in Bozeman just like got that dog in them. And like I have a ton of friends that aren't like training, like aren't like super serious trail runners, like are doing it because they love it and they love exploring the mountains. Um and I have, yeah, lots of days out in the mountains that are really like objective based as opposed to like workout-based or mileage-based, or like I'm trying to get like these stats. Um, and like out of my like, I don't know, I would say friends that I spend like most of my time with. Like, I'm by far like the most serious amateur athlete. Um, but I also think that like that dynamic is really helpful for me in terms of like maintaining like a healthy mindset with the sport. Um, because I yeah, I'm like picking races that like suit my like trail running behavior. Um, but like honestly, like I don't know, I I typically sign up anywhere from like three to like four or five races a summer. And like that's like the perfect amount. But like my weekends and like my summer days, like all seasons in Bozeman feel so fleeting because of the extreme weather, and like you only have so many, so many days where like the mountains are melted out and you can go run in them. Um, but yeah, I would say like the vast majority of my long runs are pretty objective-based. Like I want to climb this peak or like do this traverse. Um, because like I I want to explore and I want to like check it off the list, as opposed to being like, oh, will I have like this race coming up? I kind of like plan it backwards, like, oh, if I'm gonna do like like this peak and like that route and this, then like let's pick a race that's gonna like be flattering to what I've been doing all summer.
SPEAKER_01:I'd love that. That's actually really that's like really good like mentality to bring with you for just for training in general. Um, you know, for your long runs, like picking cool pick like link ups and like you don't have to do it like insanely hard, but like for you know, for a moderate long run, like there's plenty of good stuff that you can get in. How do you do you ski? Are you like a like a skier as well? Oh, you are? Wow.
SPEAKER_00:Yeah, yeah, totally. I um that's actually yeah, one of the reasons I I chose to move to Bozeman was just, yeah, like the the mountains in general. But um, I grew up downhill skiing just like for fun with my family, like nothing, nothing competitive, um, and really love downhill skiing. Um, but since moving to Bozeman, like I showed up here and it's like, oh, everyone actually backcountry skis, um, which is, I don't know, honestly great, in my opinion, kind of like winter version of like trail, like training for trail runs, because you can go to the same places. Um, like you can run things that you ski in the in the um winter time. Um and then I recently, I'm so proud of myself, um I finally cracked the code on skate skiing, which had been um something that I like really struggled with and hated because um I have some friends that are it's so hard. And the worst part about it is that um I have some friends that are really talented Nordic skiers, and they told me, like, oh Lucy, like you should totally pick this up. It's just like running in the winter. And I'm like, just like running in the winter, like I am sold. Let me let me buy myself my setup. And then um it turns out no, it's in like I guess for running, I'm used to um, like obviously form is important, but um usually for the most part, like effort equates to like output and like how fast you're gonna go. Um, and I found with skate skiing that I was just like trying as hard as I could, and my form was just like so bad that I wasn't able to, yeah, really um do it in the way, like I couldn't go for more than a couple miles without just like feeling like I was gonna pass out. And like people that saw me doing it were like, what are like why are you wiggling your shoulders and your like body like that? Yeah. And I was like, You guys are liars. This is not like running at all. Like, what are you talking about? Um, there was so much more like technique and coordination um involved, but I put the skis away for like two years because every time I did it, I wanted to like cry and rage quit. And then I just picked them up like over the holidays. I went with my family and I like I don't know what it was about that two-year break, but I I finally got it down. Um and I'm super excited, yeah, to like be doing that this winter um and think, yeah, I mean, I know I think that'll be really good training for like what I what I want to do this summer. Um, but yes, so I do ski downhill, backcountry, and and now a new skate skier. And I'm very excited about that.
SPEAKER_01:It's the best. Like you can get so much aerobic volume and without like with no destruction of like the ligaments or joints. It's it's yeah, it's good stuff. I uh I have because I'm in Colorado Springs and we have pretty much a non-existent snowpack. So I do a lot of roller skiing when I can. Uh and it's horrible, horrible. Like it's it's it's yeah, yeah, it's very you can get run over. Have you had any gnarly wipeouts?
SPEAKER_00:Uh I haven't wiped out. Have you had any gnarly?
SPEAKER_01:Not too bad. Yeah. It for me, it's more so just being like I I just refuse to go downhill on them because I'm like, I'm gonna die. Um so I've you don't have brakes, yeah. No, no, so I just like pick like an uphill objective and then either walk down or try to get picked up. Um, so yeah, it's it's uh yeah, it's not the brightest thing to do, but it's definitely a good fit. I mean, like you could sit in zone two for hours, it's amazing. So it's like, well, yeah, you know, uh yeah, highly recommend. Um so Bozeman's really cool. All right, I I gotta I'm I'm sold on that. That explains the rut to me as to why you did the rut a few years. I I that's one of the things I wanted to talk about was your 2025 season because I I I think we got to put some results to a name. Um, just because there's a lot of hype there. I I feel like there should be hype for your 2026 season with what you did in 2025. Like you were, as far as the rut goes, fourth place, just off the podium for the 50K, and then you were about 30 seconds off the podium at the Broken Arrow 18K, um, which is a very competitive race and a pretty gnarly course, in my opinion. I think that's the best course. Just that's what I'm thinking. But um yeah, you had a lot of success. What what is the plan for 2026? I I saw you sign up for the 23K uh at Broken Arrow. Like, what are you uh kind of thinking so far?
SPEAKER_00:Yeah, um I yeah, want to start um with yeah, the Broken Arrow 23K. Um, I probably won't do a race before that just because as you know, being in in Colorado, um, it's just really hard to get like like serious trail training in um that early in the season. Like I think June is really the earliest um that I could start racing and like feel good about um like a good competitive effort. Um and yeah, I decided to do the 23K this year because I wanted to be in a more competitive field. Um and yeah, I don't know, it just sounded like a fun distance and has some overlap with the um the 18k um course. So I don't know, it's like let's just like crank it up a notch. I had a lot of fun doing that last year. Um, and then I actually want to, I don't really know. I was like talking to the race coordinators for the um Beast of Big Creek race. That's part of that, like the the Sky Series. Is that the name it's called? Is it Sky Series?
SPEAKER_01:It's gonna be it's the world uh Skyrunner series, but yeah, that's the the one and only North American race that we or one and sorry, one and only uh US based race. Uh yeah, that's amazing. Right. So that's cool.
SPEAKER_00:Yeah, yeah. So I want to do that one. Also, like Washington local um was like, yeah, no brainer, like I'll get my parents to come cheer for me. Um and then, and that's in August. And then yeah, I'm gonna do the Rut 50K again because you just you gotta. It's like such a um if you're Bozeman based, like it just it's like a festival. Like you see, like everyone from town shows up, even if they're not running. Like, I don't know, people just like come and cheer because it's like, I don't know, a big race. We don't have a lot of stuff like that. Um, like Bozeman's a big town as far as Montana goes. Um, but it's it's still pretty rural. Like we don't get yeah, a ton of just like big, like out-of-state international events in general, let alone like a niche for a niche sport like trail running. Um, so yeah, yeah. Um, and also like that course is so insane. Like there's so many different aspects of it. Like you're yeah, from like, you know, massive scree fields, boulder fields, download peak to then like there's a ton of it is just like running on Forest Road. Um, and yeah, it's just it's so diverse and dynamic that like I I don't like there's so many things that you could tweak about like your plan and your training in order to get a better result. Um, so yeah. Um so yeah, I'm excited. I don't know. I have notes in my race. Yeah, yeah.
SPEAKER_01:Let's talk about that because one of the things I really appreciate about your results um is that you just keep taking steps forward. Like you you haven't taken any steps back. Like it's um, I I think last year was like a massive step forward for you. And then even I think what did you get ninth at uh the rut two years ago? So you just keep getting better and better and better. Um, what do you think lends it to that? Just more true more consistent training? Are you working with a coach? Like, what are you specifically doing that you think has just led to so much improvement?
SPEAKER_00:Yeah. Um, I am not working with a coach. Um, I'm not working with anyone. It's just me, myself, and I. Um and I like honestly think like the the common theme throughout my running career is just like, I don't know, maybe like starting late and just having that like underdog mentality of like, I feel like such a new runner. And I don't know, I just have this like attitude of like, I haven't peaked yet, and I keep proving to myself like you're capable of more and more. Um I think also just as like a relatively new runner, like I didn't really start hitting like all throughout college, I was super low mileage because I um just was battling like shin splints and and whatnot, all those like new runner injuries. Um, so I was super low mileage in college. And like once I left college, like I guess yeah, that would be in like 2020, is when I started reaching like 40 miles a week for the first time. So I think like part of it is just I'm a pretty young runner um and like my aerobic base just like continues to grow. Um, and then yeah, I I think too, like having the winters off to cross-train is I think like so incredibly important for like my body and my brain to just like like you hang up the running shoes, um, and we're not like in the training mindset, like I'm only exercising. I mean, like I'm I'm definitely like training and I I like to to be like in good shape, but um, but like it a lot of it is just like for my own enjoyment. I'm like spending time outside with people that I don't see as much in the summer when I'm like super focused on running. Um and I also I guess I'm a teacher, so I don't have to work in the summer. So my summers, I kind of get to pretend like I'm a professional trail runner. Um, and I yeah, I don't work and I just like I don't know, kind of put all my eggs in the running basket and just like take myself on road trips and go running around like different mountain ranges, um, and get to like sleep and recover as much as possible. Um and yeah, I don't know. I hope to continue to do that. Um, I yeah, I don't know. I think the teaching just really like lines up well with the with the trail season.
SPEAKER_01:Um I think that's the best career, in my opinion, the best career for if you want to be a professional trail runner um and you want to have a career, if you're not quite like making enough to fully support yourself, dude. I think the teacher is the like that route is the way to go because summer's off you get all the holidays, Christmas break, all the different breaks, it's the best thing going. Yeah, it's it beats the the nine to five thing hands down.
SPEAKER_00:Totally. Yeah, yeah. So that like that really helps. And I think too, like because the school year gets so crazy, like I do really have to take my training down and like prioritize like my work. And so like that I think helps me, yeah, not get burnt out mentally, not get burnt out physically. Um, and yeah, I really enjoy how dynamic it is. Like at times, you know, during points of the year, I'm like, oh, I wish I could be running more. Um, but or like skiing or whatever it is, but I do think in the long run, um, it keeps my body feeling good and um my brain feeling good, and just like I have kind of like all year to be like, okay, like these are the things that I want to accomplish this year. Um, and just makes me like, I think you appreciate a sport um when you're like not able or like anything, like when when it's not an option and it's like taken away from you, you're really reminded, like whether you're injured or um or like do you have the right weather? Like, as soon as you're not able to do something you love is when it's really emphasized, like how much you want to do it and how much you love it. Um so yeah.
unknown:I like that.
SPEAKER_01:I I have a random question for you related to teaching that this has nothing to do with running. I think of like teaching middle schoolers. I feel like kids have germs. Do you like always get sick? Like, how do you how do you like not like you must have an amazing immune system because that's the first thing I think of like, oh my god, kids carry germs and get over for sure.
SPEAKER_00:No, totally kids do have germs. Um, last year I got taken down really bad, like just once in um, I don't know, like February was like we all got taken out, like all the teachers, all the kids were just like calling out sick left and right. Um, knock on wood, I haven't really had much this year. I would say in general, yeah. In general, I like really hate saying this stuff out loud, but like I don't really get sick that much. Um, so I just I don't know, I got lucky. I guess as a kid, I was probably like rolling around in the dirt and like putting things in my mouth and picking my nose or something because yeah, I don't know. I um generally do pretty well when it comes to like staying healthy as far as yeah, like illness goes.
unknown:Very cool.
SPEAKER_01:All right, pivot back to running races. Like, so obviously you'll go back to the rut. Um, you're poised to probably get it right this time, get yourself on the podium. You're so close. Um, broken arrow. What like bucketless stuff do you want to do? Like, do you see uh the golden trail series? I feel like like especially if you have one good race this summer, let's say it's the Broken Arrow 23k, like opportunities probably will present themselves for you. Is there anything bucketless that you've been like eyeing as far as throughout the country or Europe, like series and all, Zagama? Um what kind of calls do you as far as interest goes?
SPEAKER_00:Well, I actually did do series and all last year. Um let's talk about that. Yeah, yeah, yeah. Um, that was sick. Again, I'm a teacher, so I get to do whatever I want all summer. Um, so yeah, what I did last summer was essentially just like traveled around Europe for a month and like went trail running with my friends. Um, and I like started in Spain and was running with my girl Nina in um in the Picos. Um Picos de Europa is like this big, like beautiful, mountainous national park they have out there. Um, and we had a couple long days there. And then I did some running in, well, kind of more like backpacking, did like a little um like refugio romp around um the dolomites with a friend that I ran with in college, Sabrina. Um, and then and then I had like a week off where I had to do my grad school finals and I just like locked myself in this like um this like church in on the northern coast of Italy and just like slept in like eight pasta and like did my finals. And then I shipped myself to um Switzerland and I ran Sirizen all. Um and that was like it was awesome. It was like the best summer ever. And like the first time that I'd ever like run internationally, raced internationally. Um, and And yeah, I honestly loved that race. I feel like it really suited like my training in Bozeman. Um, I yeah, really surprised myself. Like I had no idea like what was gonna happen and just like entered myself in, I think I don't even know what I did in my application. I think I said I thought I'd run like four hours, four and a half hours. And I ended up running like 347 or something like that. Um, and just put myself in the like general, like I wasn't in the elite wave, but like the second wave. Um, and then like midway through the race, like after the big initial climb, I started seeing those little the golden bibs that like the elite runners have. And I and they started 10 minutes before me. So now all of a sudden, like halfway through the race, like when you know, I'm I'm feeling pooped, my legs are like pretty gassed. Um, and you just have that like slow, like 2,000 meter, two or three thousand meter climb for the next like what, like 15 miles or something before the descent. Um, and I just started like picking off yellow bibs. Um, and I ended up, I think I was like the 60th woman overall. And I think they invite like a hundred like professional women to compete there. And I'm sure like a lot of them dropped if they like didn't have races they were excited about. But um, that really was like kind of the first time that I was like, whoa, like I'm actually not as far off of these like these like pro women, these like sponsored women as I thought I was. Um, so that was like a great experience. Um, I yeah, thought the race itself was like awesome. It was just like such a cool experience. It was so cool to be like near all of my like trail running like icons that I like, I don't know, cheer for, cheer for like from afar and be like, oh my gosh, like there you are in real life. Um yeah, and just to experience also like trail running outside of the United States was yeah, just like a super novel experience and something that I would love to do more of. Um, I don't have for now, I don't have any like international endeavors on my um to-do list, bucket list for this summer. Um, especially with like finding that um beast of Big Creek. Like hopefully that race happens this year. Um, and I feel like that'll give me like a an opportunity to perform on like a in a more competitive field. Um, and spent a lot of money in Europe last year. So I'm gonna like, I don't know, maybe go like every other summer, like big international um like race running adventure. Um, but yeah, I'm I'm planning to stay, stay in the States.
SPEAKER_01:I like that. Dude, that's like my that's my bucket list race. I I gotta get over to go do it. But it's so crazy that like in very early in your career you just like make it happen and go to series and all. Because that's like the that's our Super Bowl, really, for Short Trail, more or less. And you had a great result there. That's amazing. You gotta go back at some point in time because like if you're getting 60th in that field, I mean, with a few more years of training and more just experience under your belt, I mean, you're gonna you're gonna have a lot of success there in the long term. So definitely gotta go back there. We gotta recruit you for pikes. Yeah, like a marathon or the ascent. We'll talk about that. For sure. Um how has your goals changed? You've had some you had some success there, you've obviously had success at the other races we talked about. Um has the goal like you seem like you do this because you really enjoy it and it's fun. Not that when it becomes professionalized, does that go away, but with your success, is that kind of maybe lit the fire that you know, if I have some success in 2026, you know, there's potential there to get sponsored and things like that. Has that caught your eye yet?
SPEAKER_00:For sure. Yeah, definitely. I am so curious about that, especially um, I feel like after running series and all and being like, oh wow, like I kind of I kind of popped off and like that was the first time me doing this race. Like um, I went into it like with, I don't know, very like open-minded and had no idea what to expect. Like I yeah, again, just even doing it twice with the same amount of training and knowing what to expect. I think I could like really um do so much better, like eat a little bit more salt, honestly. Um but um wait, I'm so sorry, I lost my train of thought. Can you please repeat your question?
SPEAKER_01:Like, is there is the basically I'm trying to ask is like is the goal there shifted to like you shift the goal the goalpost really to you know want to get sponsored or you know, wanna I don't know, get professionalize this in some way, shape, or form with the success that you've had.
SPEAKER_00:Yes, yeah, yeah, yeah, yeah. Thank you. Um and I would say, like, I don't know, I'm very hesitant to like admit these sort of things, but like, yeah, for sure, I would love to kind of like see where I can take my running and where my running can take me. Um, but I think something that I am hesitant about, um, kind of like as I've keep mentioning, um, is just I really appreciate um and like recognize how far this like underdog mentality has taken me. Um and I don't want to lose that. And I think um because I love running and I have all these like objectives that I'm excited about and to do it with like people that aren't, you know, super competitive. Um like when it comes down to the race, like two years ago, um, when I when I got ninth at the ret, um, I actually like the day before, like came down with a fever and was like super sick. Not super sick, but like not how you want to be feeling the day before a race. And I'm like, okay, don't freak out. Like, don't freak out. We've been thinking about this all summer. We've been training all summer. Like, of course, like now we're starting to feel kind of bad. And honestly, like what kept me going and kept me like, I don't know, just like showing up to the starting line, like whatever I I feel like asked, like we're just gonna see what's what's gonna happen, um, was just thinking about like, you know, because I signed up for the ret, like I prioritized like running in like all of these different mountain ranges, like doing all of these like ascents and peaks and traverses, and like this is like the celebration of all of that. And like, even if I don't have the race performance that I want, that I know that I want, like, if nothing else, like it's a celebration of like how I spent my summer and like all of my time in the mountains. And if I don't do well in the race, it's like that's not all that running is to me. Like, it's not all about my performances. And if I don't reach that goal, I still have this like foundation of like, cool, I can just like take a week off and go like bouncing around the mountains with my friends the next weekend. So I think when it comes to like thinking about like, I don't know, like turning my running into like a career or just seeing what opportunities could open themselves up. Like, I'm, I don't know, like trying to like explore what's out there, what kind of like opportunities I could open myself up to. But I don't want to to change my relationship with the sport. And I don't want to say, like, oh, I want to be sponsored by this time, or like, oh, in order to get sponsored, I need to get this time. And if I don't do that, it's gonna be like a huge letdown. Um, and then or like change my training to like chase like that kind of support or like chase like that time. I feel like in college, like whenever I had a time in mind of like something I wanted to hit, like a number, I always had my worst races. And when I was just like in the moment, like, oh, I'm gonna pick her off and now her off, and really just like focused on like loving it and competing is like always when I when I did my best. So yeah, like I would love to connect with more people that are as like disciplined and regimen with their training as I am, and I would love like to find ways to like get more support, whether that like is a material or like race comp or just like ideas about like coaching or just to like talk with more runners or people like you. Um but yeah, I I don't know. I I am like cautious to like set really concrete goals there. Um, because I feel like that could maybe like negatively affect my relationship with the sport. Um if I get too focused on it, kind of like what what we mentioned earlier.
SPEAKER_01:I love that. I think that's a super healthy mindset. And like, you know, I and that's something I I allude to or we maybe I I mentioned it earlier, is not that it changes when you professionalize, but like things do change because then the paycheck's tied to it. And when your paycheck's tied to it, there's different pressures, and it's it's just a different thing, right? Whereas I don't know, like I think your mindset with it is so healthy because it it it puts the the love of it first and uh and the reason you do it first, because it's if that's not the uh your why, because I think that's kind of what what alludes to your why. Um don't change your why is what I'm trying to get at. I think that's a that's a very important thing very healthy, I should say.
SPEAKER_00:Yeah, thanks. And I yeah, I don't know. I mean like if you don't love training and then you or like running and then you like have a bad race performance, if all it is is about the performance, then like if that's not going well, then you like you have nothing. Um yeah.
SPEAKER_01:Um and it's the identity thing too, right? Like, I don't know, I I dive deep into this, I think about this a lot, and uh it's I'm always cautious. And I tell friends of mine that I'm close with that uh are either professionals in the sport or kind of on that bubble. It's like, are you doing this for a sponsorship or are you still being you? Like, don't be um don't change who you are. I think that's a really important thing, is don't I don't want to say sell out because that's not the right word because I would consider myself a sellout because I have sponsors. But that said, you still uh you gotta still be true to you, you know. I think that's really important.
SPEAKER_00:For sure. And like everyone should get their bag and like, you know, reap the benefits of what they can. Yeah, like no, no shame in that at all. Um, but yeah, as long as it like doesn't make you feel bad, like I don't know, as long as it doesn't like affect your confidence or like the reason you do something or yeah, your mental health. Um yeah, I feel like that's that's the important part.
SPEAKER_01:I'm amazed that you have had this much success, excuse me, this much success without having a coach. What does your training look like during the summer? Like, are you kind of keeping it? I mean, obviously you talked about what your long runs look like, more objective-based, but you gotta be doing workouts too, obviously, to maintain your speed. Like, what is your what's a standard week look like for you?
SPEAKER_00:Yeah, um, that's a good question. I feel like there isn't like a super standard format, I would say it all sort of stems from my like college cross country and track sort of like training plans in terms of the cadence of like, okay, we do something like one long thing a week. We try to have like higher intensity days, like maybe two higher intensity like workout days um during the week. And then like, I don't know, during the trail season, it's just like so much of my running is easy running. Um, because I find that yeah, the trails, especially if you're out there for a while, like you're putting yourself in a hole. And so, like any, I feel like aside from my my long days and my like two higher intensity days, like I run slow and I chill and I try to go flat. Like I really try and like take it easy, like keep my heart rate around like 120, 130. I have a pretty low resting heart rate. Um, but that's yeah, my easy running. I just try to make it like super, super easy and just like kind of flush, flush the bod, flush the legs. Um and then terms of yeah, my workouts, like again, all go to the Bozeman Track Club workouts, which are usually like CV workouts, interval workouts, um, which you know, we're not doing a lot of tempo, a lot of like kind of more speed-focused stuff. So like mile repeats, and those are all on like dirt loop trails that like do have a bit of topography. So I feel like that, and it's like a um part of that loop we do is single track. So I think it's good to be thinking about going fast while also like on trail that's like super not technical. Or sometimes in place of a workout, I'll just go do like a douche grade run, like anywhere from like seven to eleven miles, and I'll just kind of like run it uh at a hard, sustainable effort. Um, and I feel like the zone that's I don't know, based on like my my college training, that's kind of like a VO2 max workout. You're also doing um, like, I don't know, I think you get so much like strength and agility also running trail, um, as opposed to like doing a similar workout on a flat road. Um, so yeah, usually try to do a little bit of speed in a week, try to do like a more of a like longer, like yeah, VO2 max, like something that's gonna be like aerobically challenging over a longer period of time. Um, I also try to go to yoga like two or three times a week, um, because I think that's incredibly important for like stretching and mobility. And I am not gonna do that on my own. Like I'm not gonna go to a gym and stretch or do any of my PT. Like I need to, yeah, have to be in a class and to have someone to tell me to do it. Um, last summer I didn't do any strength, like I was only doing like running in yoga um and had like a little bit of IT band stuff tightness. Um, so then I was like, shoot, okay, I have to do some like gluten mead strength activation stuff. And so I've started like lifting a little bit, um, and that's like helped my IT band a lot. Um, and then yeah, the weekends I will do just one fat like 15 to like 30 mile run in the mountains. Like sometimes it's more of a scramble, sometimes it's more of we're just like ripping on the trail for a couple hours. Um, and those are done like super slow, usually with a buddy who is not training, like usually just one of my friends that like wants to go out in the mountains with me, like whoever I can get to like help me scare away the bears. Um, I'll like take with me as long as they're down for a big long day.
SPEAKER_01:What's the deal with bears? Are you uh is that is that concerning? Uh the grizzly bear thing, we don't have them in Colorado. Those are kind of scary. Every time I go to the Tetons, I'm like looking over my shoulders. I'm like, I'm not a big fan of the grizzly bear.
SPEAKER_00:Yeah. Um, no, I'm terrified of them. Um, I have friends that are pretty like pretty lax about bear safety. We'll like come back from a long day in a mountain range where we know bears live and they're like, oh, I didn't even like bring spray. I'm not that chill. I wish I was at some sometimes because I would probably have more like, I don't know, like mental ease when I'm out there. Um, but there's some stat that's like a grizzly bear has never attacked people in a group of like three or more. So I I try to just like hide in numbers and don't quote me on that. I have no idea if that's like actually accurate or not. Um, but I try to have like another buddy with me because like even if we're chatting, like the biggest thing they say is like you don't want to sneak up on a bear. So when you're running by yourself, um you are more likely to like sneak up on something because you're not making noise, like they don't know you're there. Um, I will, yeah, if I'm if I am running alone, um, there are a couple of mountain ranges near Bozeman, like the crazy mountains, they say don't have grizzly bears, and then there's always someone who's like, no, but they saw that one, that one time. Um, but just like there, there are mountain ranges um in the Bozeman area that have like really low density of um of grizzly bears. So if I like want to do something long and steep by myself, I'll just like be strategic about like what mountain ranges I'm going to. Um but I usually feel pretty safe as long as I have like a buddy or like two other buddies. Um but no, I'm fully afraid of them and I yeah, and sometimes I'm scared the whole time I'm not the whole time I'm running, but like usually it's like you go from if I'm doing like a big long, like I'm like getting on top of a mountain, like when you're in the woods, you're afraid of bears, and then like when you get out of the woods, you're like scrambling and you're afraid of like falling or like hurting yourself. So you like aren't ever fully, fully at ease. But when you're above tree line, I don't know. I think it's it feels fine because you can see forever.
SPEAKER_01:Interesting. Yeah, I I don't know. I'm always like, yeah, every time I'm in the T Towns, I'm always looking over my shoulders. I'm like, oh my god, these things are yeah.
SPEAKER_00:I mean the Towns are no joke.
SPEAKER_01:Yeah, well, for me is it's like I don't know, it's weird when you know something like I've run up on so many black bears, they just run away, they're big raccoons, and moose moose can be mean, but like not usually. But um, when something's like that terrifying is in the woods, you're like always like, whoa, that's kind of crazy.
SPEAKER_00:So I mean it's it's the the great white shark of the mountains, right?
SPEAKER_01:Like it doesn't get a scientific name like with the word horrible in it if it's not like the meanest thing in the woods. So yeah.
SPEAKER_00:Yeah, no, and they like rip people's faces off like every year. It's not like they don't touch people, like they it's not like they just look scary, like they will they will come for you if you are like near them and their babies. So that's super crazy.
SPEAKER_01:Oh man. Um all right. Well, I feel like that's a good spot to end it on. I am uh I really really appreciate you coming on the show. Uh great conversation. Wishing you the best of luck in your 2026 season and uh looking forward to get to meet at Broken Arrow and uh we'll have to have you on for a pre-race show. So it should be should be fun.
SPEAKER_00:Totally, yeah. I would love that. Thank you so much for meeting with me, James. Um, yeah, hopefully my scrambled middle school brain was like mostly coherent.
SPEAKER_01:And like it's an organic chat here. This is the Steep Stuff Podcast. This isn't like we're chilling. So appreciate it.
SPEAKER_00:Cool, cool. Thank you. Awesome, yeah. Thanks for taking the time.
SPEAKER_01:Yeah, awesome. We're done recording. Um what'd you guys think? Oh man, I want to thank Lucy so much for coming on the show. Super great conversation. Um, just really appreciative of her time and being willing to share her story and her journey. Um, yeah, just her approach to the sport is just really, really amazing. And uh she's has fun with it and still performs at a great level. Um, love talking to all these up-and-athletes. It gives me like reinvigorated energy for the sport. And uh, hope it inspires all of you out there that you know you can always improve, can always get better, and can always keep working at your goals and uh can also have fun with it at the same time. So thanks to Lucy. Uh guys, before you get going, if you enjoyed this episode, please give us a five-star rating and review on Apple, Spotify, YouTube, or wherever you consume your podcasts. I really appreciate your support. Um, you know, those types of ratings and uh support, you know, continues to get us out into the world and uh helps new users and new followers uh find our discover our show and uh gets that out to the world. And yeah, hopefully, I hope you guys have been liking some of the news updates stuff too on Instagram we've been putting out there. Um I've been really trying to do more to cover the sport and get more just news out there to you, whether it's in races, race calendars, race schedules, uh athletes, in you know, elite um, you know, lineups for different races and stuff like that. It's all it's all fun stuff. So hope you guys have been enjoying that. And uh yeah, if you have any feedback for that or anything you want to see more of or less of, let me know in the uh comments. Super appreciative. Uh but yeah, thanks guys.
