Buckle up, folks, because we're about to dive into the world of ultrarunning with a true legend: Karl Meltzer, aka Speedgoat. To call him a force of nature on the trails is an understatement: his list of victories, course records, and FKT’s stretch back three decades, including conquering iconic routes like the Pony Express and the Appalachian Trail. Beyond his unflappable endurance, Karl is also known for his refreshingly chill attitude, often cracking jokes even while at his physical limits, and in this interview, he talks everything from racing, to directing, music, and golf. Enjoy!
 

Training & Racing

Q: Karl, you've logged more miles and elevation than most commercial aircrafts over the last three decades. How have you been able to keep the ol’ landing gear (your feet) in operable condition over decades of abuse?
A: Feet have never been an issue for me: I don’t tend to get blisters, and outside of the skin on my right pinkie toe folding a bit, my feet are bombproof.

Q: We know that 100-mile races are your bread and butter. Is there ever a point, maybe around mile 85, where you start negotiating with yourself, and what does that inner dialogue sound like?
A:  I usually count the aid stations before the race starts, which breaks the race into more manageable chunks, and typically around mile 85, I’m one or two aid stations away.  Not to mention, I’ve run so many 100’s that I know that all I have to do is keep moving forward and I’ll get there. Frequently, I’ll tell myself to “just blink” and it’ll be over. Works every time.

Q: Your training is famously purported to involve just...running. An often-cited quote of yours is "When in doubt, just run." This gives the impression you don’t muddle much with tech, data, or “zones” — operating on not much more than your love of being outside, some stubbornness, and an innate sense of where to go. How close to the truth is that?
A: Very true.  I do use an Apple Watch when I train, but the battery life is too short for long races, so come race day I don’t rely on much more than my Casio watch.  I like the fact I can measure vert, time, etc. with the Apple watch now that I live in CO, where a lot of trails are new to me, but in Utah, I could do it all by heart. When I do look at the data, I find I’m typically in the proper zone for training. So, it’s not that I don’t care about zones, I just am able to do it on feel most of the time.

Q: You've covered some crazy terrain in remote locations over the years. What’s the wildest encounter you’ve ever had with wildlife out on trails?
A:  I said it best here:  https://karlmeltzer.com/award-category/the-wild-and-scenic-bighorn-100-gets-a-little-too-wild/

Q: If our math is correct, you’ve accumulated well over 45 wins in races exceeding 100 miles, and it’s rumored you have no plans to hang up the shoes until you’ve hit 100 finishes. Where does the tally now stand?
A: I have 50 wins and 89 finishes in 100-mile events now.  My next three are the Scout Mountain 100 on June 6, Cascade Crest 100 on July 18, and the IMTUF 100 on September 20.  That’ll get me to 92; from there, I don’t have a lineup, but I hope to have the Wasatch 100 in 2027 be my 100th, as it was my first.

Nutrition

Q: You’re known for your laid-back personae. Does that carry over to your approach to nutrition?     
A: Sort of; I make sure I get 250 calories per hour, generally through gels, drink, and some “real food.” My real food favorites are mandarin oranges in syrup, pineapple, soda, and occasionally soup bouillon. In terms of gels and drink, I do smaller doses of Ultragen and EFS-PRO mid-race, in addition to a lot of plain water. Plain water is what I call the equalizer: sometimes I just don’t want any more sugar, and water can keep the belly in check if I’ve consumed too many calories.

Q: What's the most questionable thing you've ever consumed during a race or training that surprisingly worked?
A: When I was on the Appalachian Trail, I consumed an entire pint of Haagen Dazs in about 10 minutes, then got up and cruised over the mountain.  The Appalachian Trail is a bit different from a race because the pace is much slower, but I was still worried that all that ice cream would plug my stomach. Remarkably, it didn’t even phase me.

Q: On the flipside of that last question, is there any "conventional wisdom” where nutrition is concerned that in your opinion is just plain rubbish, or that you found just doesn’t work for Karl Meltzer?
A:  I also ran for Red Bull for a long time, and although Red Bull considers themselves an “energy drink,” it’s pretty much the same thing as any other caffeinated soda. It does not “give you wings,” it just tastes different. It’s best consumed with Vodka, honestly.

Q: Do you ever eat food during those long races that you know just won’t jive with the effort, but you eat/drink it anyway, or are you strictly focused on the Liquid Shot?
A:  I’ve never eaten any real food that doesn’t go down well. I just consume it in small portions. If it doesn’t look good, I won’t eat it. I don’t care what it does.

Q: Are "nasty hot dogs off the rack at a 7Eleven" and a beer a recovery plan or just good livin’? (Perhaps both?)
A:  I would never eat a 7Eleven hot dog! Give me a good Nathan’s dog and I’ll eat that, though. The first thing I do after a long run is consume a serving of Ultragen; a cold beer after that would be nice, but honestly it’s rare, unless it’s an evening run and I’m headed home to bed.

Photo: Howie Stern

The Speedgoat 50 — Director’s Cut

Q: As Founder and Director for the Speedgoat 50, you're the gatekeeper to the “pain cave.” Do you ever watch runners crest a particularly nasty climb and think, "Oh yeah, they're feeling it!" with a touch of mischievous delight?
A:  When I created the Speedgoat race, the goal was to make runners suffer….to a point.  At the time there were no real tough courses for 50k in the US, so it was a novel concept. People like to suffer, and I like to see them work through it.

Q: What's the most bizarre request or question you've ever received from a Speedgoat 50 entrant?
A:  “Will I be able to run the course barefoot?”  That would be a hard NO!

Q: Have you ever had the opportunity to do the event yourself? If not, do you think you’d ever want to?
A:  I don’t have any desire to run it, especially now that I’ve sold it to Ironman. It’s become a bit of a conga line race: too many people, not enough schwag, and all for profit. Even when I was directing it, though, I never planned on running it.  You just can’t do both well.

Q: What's the biggest lesson you've learned about the ultra-running community from the perspective of a race director?

A:  Put on a good race and people will return. A well-marked course, solid aid stations, and a cool vibe at the finish go a long way. At the finish line of Speedgoat now, people are pushed through the “chute” and out of the finish area to get their meal and go. When I was Race Director, I encouraged people to grab a brew and watch the finish.

Q: Do you have a specific spot on the course where you like to hang out and observe the runners suffering?
A:  I typically hang out on the “peak,” because as RD, it’s the best place from which to disperse anything. If I had to pick one spot on the mountain, it would be near the summit of Baldy at mile 22, when runners come up the “Livin the Dream” climb. It’s very steep.

Q: What's the most rewarding aspect of seeing hundreds of runners tackle the beast you’ve created?
A:  Seeing them want to smack me when they finish. Yes, I’ve been smacked.

Q: Are there any traditions or elements of the Speedgoat 50 that are directly attributable to your own ideas of what a day out in the mountains should look like?
A: I would love to see the race be smaller again, so people get some “alone time” on the trail. It’s still a race up front, but when I run races, I like to be alone for much of the time. Then it’s a surprise when someone catches you, or vice versa. I feel that makes for a better experience, instead of a conga line of people.

Q: What's the one piece of advice you find yourself repeating most often to Speedgoat 50 participants, and is there a specific misstep or mistake you see participants most often make in Ultra events in general?
A: The race is hard, and many people underestimate how long it will take them. Usually, people are off by two hours or so, which is quite significant.

Q: Did you ever have days while racing where you just felt like you were "ON" and knew that you were going to be very tough to beat on the day?
A: Yes; Hardrock in 2009 was a great race. I did my best time by two hours, finishing in 24:38, and I was on fire all day. Although Troy Howard was somewhat close behind, I had plenty of extra in the tank had he been closing on me. I cruised all day and felt like nothing could stop me.

Appalachian Trail FKT & Tara Dower

Q: Your 2016 Appalachian Trail FKT was a monumental feat. Looking back, what's the most surreal memory that sticks with you from that relentless journey?
A:  More than any one memory, I just remember the misery. The AT experience is very different from any race.  You must be committed to getting up super early every day and going until darkness or beyond.  That can really wear on you.

Q: Knowing the immense physical and mental toll of the AT, what were your initial thoughts when you heard that your protege Tara Dower was aiming for the FKT? Excitement? A touch of "Oh man, she's in for it!"
A:  I’ve known Tara for about five years, and in that time, she’s done a few long trails unsupported: Benton Mackeye, Long Trail, etc.  She is extremely tough mentally, and she’s not afraid to lay in the dirt. We discussed her plan on the AT, and I suggested she stick to my numbers for the first eight days and then take it from there. She wasn’t all for that idea—she wanted the overall FKT, not just the women’s record. She knew what she was in for, and I knew that if anyone had a chance at that record, it was her.

Unsurprisingly, she totally crushed it. With about 10 days to go, we texted back and forth a little bit, and I told her she had to average 57 miles a day, and to just blink and it would be over. She now holds the all-time FKT on the AT.

Q: How did your own experience on the AT inform the advice and insights you shared with Tara leading up to and during her attempt? Were there specific challenges you knew she'd face?
A:  We went over logistics a lot. More than anything, she just needed to minimize disruption, which requires a great crew, and she had that.  

Q: Were there any moments during Tara's attempt where you felt a sense of déjà vu, remembering your own struggles and triumphs on the same trail?
A:  I knew exactly what she felt like when she was getting close—mentally, physically, and on the trails. It was very cool to watch her continue to get that 57 every day.

Q: Tara's new AT FKT is quite literally one for the books. What aspects of her accomplishment impress you the most, perhaps things you learned or appreciated even more seeing it from the outside?
A: The girl is tough, yet very humble. It’s what I like about Tara. She’s super intense and focused on the objective—her spreadsheets were ridiculous! But that’s what she’s good at…focusing. She just gets out there and makes it happen.  Even after the FKT, her season so far has been stellar. It does not surprise me one bit.

Q: What do you think contributed to Tara's success in surpassing your benchmark? Were there advancements in training, nutrition, or mental strategies that played a significant role?
A:  She was hyper-focused on nutrition and really dialed in her fuel intake. She also had a crew that could adapt to anything on the fly, and that is always the key ingredient with adventures like this.

Trail Tunes

Q: Now for the burning question: What sort of sonic fuel powers the Speedgoat? If we were to steal one of your earbuds, what might we expect to be treated to?
A:   Plenty of 80’s rock.  That was my era, so that’s my favorite music. I’m hardly a music guru, so I tend to listen to a lot of the same stuff all the time. John Denver is also a real favorite…very different, but it’s hard to beat a classic like “Rocky Mountain High.”

Q: Is there a particular song that you think perfectly encapsulates the journey of a long run?
A:  When a good jam comes on and I feel like I’m dancing, that’s the music I want to hear.

Q: If you were to curate the "Speedgoat Experience” playlist, what would the first three tracks be?
A: “Jack Straw/St. Stephen” and “Bertha” by Grateful Dead Jam, and probably something by AC/DC.

The Speedgoat Philosophy

Q: You've undoubtedly experienced some of the highest of highs and lowest of lows in endurance sports. What's the most profound thing you've learned about yourself while pushing the limits of your own suffering?
A: After the AT, “100 miles is not that far” became reality. I’ve also learned that anything is possible—I can’t account for a certain speed, but getting it done is always doable. Ultimately, it’s what flows between the ears that matters most, especially with 100’s and beyond.

Q: You seem to approach life with a refreshing lack of fuss. Do you have any sort of personal philosophy or are you simply just “doing you”?
A: My philosophy is like when airplane attendant says, “if oxygen masks come down, attach yours first, then assist others.” I am NOT greedy, nor am I selfish, but when I make a decision, I won’t listen to anyone else’s recommendations because I’m too stubborn. I tend to learn the hard way with anything in life, but I’m okay with that, because I put myself in that position.  It helps me improve faster because I learn by doing, not by reading a book or having someone else tell me how to do something.

Q: You've inspired countless runners. What's the worst piece of running advice you've ever heard (and promptly ignored)?
A:    Time on feet is good training

Q: Along the same lines, is there any advice you wish you had been given as you embarked early on in your journey as an Ultra Runner?
A:  Smile, because in life we get one chance. Early in my career, I was very into hard training, whereas nowadays, I just enjoy the experience of being in the mountains every day on my own terms.  It is truly priceless to live the way I do. I am hardly rich, but I love it and would never change it.

Q: So, what does the Speedgoat like to do with his free time when he’s not burning down the local trails?
A: Golf and take naps.  Golf is my second love. In fact, I would rather have become a pro golfer, but that damn game is hard! I have a five handicap, which is decent, but unfortunately not enough to earn a living.

Q: That answer begs a follow up question… you're standing at a crossroads when a shady character steps out of the shadows with an offer: trade all your ultrarunning accolades and memories for a win at The Masters. Are you taking the green jacket and Arnold Palmers, or are you sticking with the blisters and Ultragen?
A: I don't get blisters; sorry, ultrarunners!

A win at the Masters would earn me a lifetime membership at Augusta. That alone would take the cake.  Not to mention the four-million-dollar purse. I've done well ultrarunning, but not that well.

It would also be a huge benefit to get to play professional courses all the time. I’ve played a few PGA courses in my life, like Pebble Beach, Cypress Point, Olympic, and Shoal Creek, to name a few, and it's just so much better.
 
Q: If your life were a bumper sticker, what would it say?
A:  Live first, die later.