In this powerful episode, we sit down with David Slowik—a high-energy force in Mississippi's ultrarunning scene and a beacon of resilience. From battling addiction to toeing the line at 100-mile ultras, David opens up about the micro habits that saved his life and the running community that helped him rebuild it.

He shares the emotional story behind his transformation, the spreadsheet that kept him accountable, and how his journey culminated in a euphoric finish at the Pinhoti 100. This episode isn’t just about endurance sports—it’s about grit, growth, and the power of showing up every day.

Whether you're chasing a finish line or fighting personal demons, this one will stay with you long after the run.

takeaways

• David's journey into running began as a way to lose weight after struggling with addiction.
• Running became a therapeutic outlet for David, helping him cope with anxiety and depression.
• The importance of community support in David's recovery and running journey.
• David emphasizes the need for proper nutrition and hydration during long races.
• He learned valuable lessons from his experiences in races, particularly about pacing and humility.
• David's relationship with his wife, Shelby, has been a significant source of motivation and support.
• The concept of micro habits played a crucial role in David's recovery from addiction.
• David's experiences in ultra running have taught him about resilience and perseverance.
• He believes that the pain experienced in races is manageable compared to past traumas.
• David's story illustrates the transformative power of running and community in overcoming personal struggles.

Chapters

00:00
Introduction to David Slowik

02:40
David's Early Life and Introduction to Running

06:52
Transitioning from Soccer to Running

10:39
The Evolution of David's Running Journey

17:48
Overcoming Addiction Through Running

24:26
Micro Habits and Recovery

32:35
The Role of Community in Recovery

39:38
Perceived Effort vs. Actual Value in Recovery and Running

41:02
The Journey to Endurance Sports

44:42
Overcoming Challenges in Running

48:21
Lessons from the Penhody 100

01:05:17
The Power of Community and Support

01:10:29
Finding Love Through Running

01:16:22
New Chapter

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

In this episode of Endurance State of Mind, we sit down with Michael Yarbrough—veteran of over 100 races, trail running advocate, and associate dean at Pearl River Community College. From his first steps in a post-Katrina Crescent City Classic to multiple finishes at the Mississippi 50 and beyond, Michael shares a two-decade journey of growth, grit, and giving back. We dive into how trail running shaped his life, the evolution of Mississippi's endurance scene, and why “dirt therapy” just might be the secret weapon to building mental toughness. Whether you're chasing your first 10K or eyeing a 100-miler, this episode is packed with insight, inspiration, and stories from the trail.

takeaways

• Running has been a huge part of my development growth as a person.
• The community mindset is important in pouring back into our community.
• Trail running offers a unique challenge compared to road running.
• Mental strength is crucial in endurance sports.
• Every race teaches valuable lessons about perseverance.
• Volunteering at races is as important as participating.
• The Mississippi 50 has evolved into a staple of the community.
• Injuries can be managed while still participating in races.
• Consistency in training is key to long-term success.
• Running provides a form of therapy and personal growth.

Chapters

00:00
Introduction and Guest Introduction

01:08
Michael's Journey into Running

04:58
The Transition to Trail Running

09:03
The Evolution of the Mississippi 50

13:07
The Mental Aspects of Endurance Running

17:06
Volunteering and Community Involvement

21:02
Experiences with the Mississippi 50

25:05
Challenges in Ultra Running

26:02
The Journey of Ultra Running

29:57
Lessons Learned from Races

33:03
Mental Strength and Endurance

37:42
The Importance of Community in Running

42:09
Overcoming Injuries and Setbacks

46:49
Freedom Riders: Connecting Runners and Special Needs Kids

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

On this inspiring episode, we sit down with Brian Murphy—classical pianist, professor of music at William Carey University, and newly-minted ultramarathoner. Brian shares how his endurance journey began not on a racecourse, but during a deeply personal season of struggle as a father navigating his son’s diagnosis with PANDAS, a rare autoimmune disorder. What started as a desperate run for clarity transformed into a passion for running marathons, embracing suffering, and building resilience. From hitting rock bottom to finishing the Chicago Marathon with walking pneumonia, Brian’s story blends artistry, grit, and grace in a way that will move every listener. Tune in as we explore the harmony between music and miles, fatherhood and fortitude.

takeaways

• Brian Murphy transitioned from a classical pianist to a runner.
• His journey into running began during the 2020 shutdown.
• Running became a coping mechanism during his son's health crisis.
• He emphasizes the importance of community in running.
• Brian's first significant race was the Hattiesburg Half Marathon.
• He faced and overcame a serious injury (plantar fasciitis).
• The Chicago Marathon was a challenging experience due to illness.
• He learned valuable lessons about resilience and determination.
• Brian's training philosophy includes a balance of speed and endurance.
• He draws parallels between music practice and running training.

Chapters

Introduction to Brian Murphy's Journey
03:38
The Transition from Music to Endurance Sports
06:34
Facing Challenges: Brian's Son and PANDAS
09:27
The Emotional Catalyst for Running
12:25
Discovering the Runner Within
15:14
The Role of Running in Mental Clarity
18:24
Understanding PANDAS and Caretaking
21:16
Balancing Caretaking and Personal Life
24:21
The Shift to Endurance Racing
27:04
Setting Goals: From Half Marathons to Full Marathons
30:17
The Journey of Becoming a Faster Runner
33:52
The Journey of Injury and Recovery
39:49
Finding Strength in Community
44:20
The Chicago Marathon Experience
54:17
Post-Marathon Reflections and Future Goals
57:21
The Intersection of Music and Running

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

On this episode of the Endurance State of Mind podcast, we sit down with Jackson Wolf, a relentless ultra-endurance athlete who has conquered some of the sport’s most iconic races, including the Western States 100, Badwater 135, and the grueling Cocodona 250. Jackson shares his unique approach to training, why he often races without a crew, and how a shift in mentality turned him from a struggling 100-miler to a podium finisher. Whether you’re a seasoned ultra-runner or just curious about the mindset needed to thrive in extreme endurance, Jackson's insights on nutrition, problem-solving, and pushing past physical limits will inspire you to embrace your own endurance journey.

takeaways

• Jackson Wolfe completed 26 races in 2023, showcasing his endurance.
• He felt surprisingly strong after completing the Coca-Dona 250.
• Jackson's journey into ultra running began in his mid-thirties.
• He races to train, using races as part of his training regimen.
• His first 100-mile race was Zion 100 in 2016.
• Nutrition and hydration are critical for ultra running success.
• He emphasizes the importance of perceived effort in training.
• Jackson schedules races around his A-race goals, like Mississippi 100.
• He has transitioned from triathlons to focusing solely on ultra running.
• Setting controllable goals in races helps maintain a positive mindset. Jackson Wolf no longer feels nervous before races.
• Sleep quality is crucial for multi-day races.
• Cocodona offers a diverse and beautiful course.
• Solo racing presents unique challenges and strategies.
• Mentality is more important than fitness in ultra running.
• Sleep strategies vary among ultra runners.
• Problem-solving skills are essential during races.
• Setting personal goals can enhance the racing experience.
• Community engagement through hosting races is rewarding.
• Jackson plans to host multiple races in the coming year.

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

In this episode, Rhonda Hayden shares her inspiring journey in the endurance sports world, detailing how her father's influence led her to embrace running and triathlons. She discusses the significant health challenges she has faced due to autoimmune disorders and how exercise has been a vital part of her coping strategy. Rhonda emphasizes the importance of listening to one's body in training and shares insights from her background in exercise science. As a race director, she also looks forward to future events and reflects on the evolution of race directing. In this engaging conversation, Anthony Herrington and Zach discuss with Rhonda Hayden her personal racing experiences, upcoming events, and the impact of community engagement in race organization. Rhonda shares insights into her unique race, the Molten Mohawk Niner, and emphasizes the importance of creating memorable experiences for participants. The discussion also highlights the significance of volunteerism and community support in making races successful, along with Rhonda's aspirations for future events.

Takeaways

• Rhonda's father inspired her to pursue endurance sports.
• She transitioned from running to triathlons through peer influence.
• Rhonda has faced significant health challenges due to autoimmune disorders.
• Exercise has been a crucial coping mechanism for her health issues.
• She emphasizes the importance of listening to one's body during training.
• Rhonda's training philosophy is based on perceived exertion rather than strict programs.
• She has completed various endurance events, including marathons and Ironman races.
• Rhonda believes in the power of mindset in overcoming physical challenges.
• Her education in exercise science has shaped her approach to fitness.
• Rhonda is actively involved in race directing and planning future events. Rhonda is passionate about her upcoming races and community impact.
• The Molten Mohawk Niner showcases unique race experiences.
• Community engagement is crucial for successful race organization.
• Rhonda emphasizes the importance of volunteerism in events.
• Creating memorable experiences keeps participants coming back.
• Rhonda's races focus on athlete enjoyment and community building.
• The Youth Challenge program supports at-risk youth through scholarships.
• Rhonda aims to grow her events without compromising quality.
• Attention to detail enhances the overall race experience.
• Rhonda's vision includes expanding her race offerings in the future.

00:00
Introduction to Rhonda Hayden and Kinda Gritty

05:04
Rhonda's Journey into Endurance Sports

12:06
Overcoming Health Challenges in Endurance Training

18:02
Training Philosophy and Listening to Your Body

23:59
Future Races and Race Directing Insights

27:38
Personal Racing Experiences

30:01
Upcoming Races and Community Impact

35:39
The Molten Mohawk Niner: A Unique Race Experience

39:21
Creating Memorable Race Experiences

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

In this raw and reflective episode, Anthony and Zach break down their full experience at the Fondren Urban Ultra — from unexpected setbacks to mile-by-mile strategy and emotional turning points. Anthony opens up about caring for his father after a heart attack just two weeks before the race and how that shaped his mindset going in. Zach shares what it felt like chasing the course record in brutal heat — and what it meant to not tap out when the suffering peaked. They talk about walking through demons, the power of good support crews, and why every runner has a "Mile 19" moment. Whether you're prepping for your first ultra or just love endurance storytelling, this one hits hard.

Chapters

00:00
Introduction to the Endurance State of Monde Podcast

03:20
Community Support and Race Preparation

04:25
Personal Challenges and Mindset Reset

07:09
Race Day Logistics and Mental Strategies

11:05
The Role of Support Crew in Endurance Events

12:11
Pre-Race Rituals and Superstitions

14:01
Race Start and Initial Impressions

16:17
Setting Goals and Expectations for the Race

17:48
First Loops and Early Race Experience

21:13
Hitting the Wall and Overcoming Challenges

27:51
Nutrition and Recovery Strategies

31:04
Mental Resilience and Coping Mechanisms

32:35
Heat and Environmental Challenges

34:26
Interactions with Fellow Runners

36:41
The Power of Connection in Endurance Racing

37:11
Celebrating Connections and Community

39:28
Overcoming Challenges in Endurance Racing

41:42
Mental Toughness and Resilience

45:14
The Importance of Support Systems

52:59
Reflections on Race Experiences

01:06:50
Looking Ahead: Future Goals and Races

01:11:58
Ghost_Beatz_Crown_Keeper_instrumental_3_38.mp3

takeaways

• Community support is vital for endurance athletes.
• Mental health plays a significant role in performance.
• Preparation and mindset can shift dramatically before a race.
• Nutrition is crucial during long races to maintain energy.
• Having a support crew can enhance the race experience.
• The importance of pacing and not going out too fast.
• Every runner experiences low points during races.
• Building relationships with fellow runners is rewarding.
• Celebrating small victories can boost morale.
• Reflecting on race experiences helps improve future performance.

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

In this inspiring episode of Endurance State of Mind, we sit down with Melinda Howard — founder of Mississippi Coffee Runners and a true champion of positivity in the endurance community.

Melinda shares her incredible journey, from lacing up her shoes for a Couch to 5K program in 2011 to losing 170 pounds and becoming a marathoner, ultrarunner, and community leader. She talks about her life-changing partnership with Aiden through the I Run for Michael program and how running became a way to lift others, not just herself. Tune in as we explore how endurance sports can transform not only your body but your spirit, how Melinda built one of Mississippi’s largest and most supportive running communities, and why every step — no matter the pace — truly counts.

Whether you’re chasing your first 5K finish line or your 100th ultramarathon buckle, Melinda’s story will remind you that endurance is about heart, community, and never giving up.

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu

In this episode of Endurance State of Mind, we sit down with Mississippi running legend and race director Tim Irvine. From blazing 5Ks in the deep South with a 15:09 PR to crafting some of the most thoughtfully designed trail races in the region, Tim shares his journey through decades of endurance sport. He opens up about early inspirations, the discipline behind sub-5 minute training paces, and how running helped him overcome personal challenges—including life with alopecia.

We also dig into the behind-the-scenes world of race directing, what sets his “Circle of the Dragon” event apart, and why attention to detail makes or breaks a great race day. Whether you’re an athlete, a coach, or someone dreaming of your first 5K, this one is packed with passion, wisdom, and a few surprise laughs.

https://www.instagram.com/endurance_stateofmind?igsh=cjBnanNobHhhYXNu