Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handhelds versus vests, the importance of pacers, and the start-stop-continue approach to race debriefs. They also highlight the significance of ice as a cooling strategy and the need for a long-term training plan for Western States. Overall, they emphasize the importance of preparation, having a supportive crew, and enjoying the unique aspects of the race. Chapters 00:00 Introduction and Recap of Western States Race 01:52 Hot Races: Challenges and Benefits 08:41 How to run faster downhill on trails and in ultras 10:26 To Change or Not to Change Shoes 27:21 Fueling Strategies: Sports Nutrition vs. Whole Foods 32:03 Sauna for Race Preparation 34:45 Changing Shirts and Cooling Strategies 37:41 The Importance of Pacers and how to choose pacers for a 100 mile race 44:45 Race Debrief: Start, Stop, Continue 55:37 The Power of Ice in Ultramarathons 59:14 How to train for Western States Endurance Run 01:08:55 The Unique Experience of Western States