Andrei Shull: Hello and welcome to Secrets from Athletes where we dive into what makes a top athlete and how you can apply their routines and mindsets to your own life. I'm your host Andre Scholl and today with me I have Trey Windweehend. He is an ultra marathon and marathon runner. How are you doing today Trey?
Trey Windwehen: I'm doing well. Thanks for inviting me, Andre.
Andrei Shull: Yeah, of course. So marathons and ultramarathons, it's not everyone's cup of tea. How did you get into running these types of races and what made you stick with it?
Trey Windwehen: I guess it started ⁓ junior high, so a long time ago it was just something I was okay at and followed that success into college and then I ran in tracking ⁓ cross country into college. And then the next step kind of made sense to check out marathons and longer distances after that.
Andrei Shull: So when you say you ran track and cross country, what kind of events were you running in college?
Trey Windwehen: 1600 meters, so the mile of 800 meters and then some longer stuff, 5000, 10,000. Tried the steeplechase.
Andrei Shull: I actually in my last two episodes just had people who did steeplechase so I now know stuff about steeplechase. So marathons remind me it's 20 how many miles? 26 and ultra marathons are
Trey Windwehen: 26.2. It's technically anything over a marathon. I guess 27 miles is an ultra, but typically they're 50 K all the way up to now people are doing 240 mile races is the new crazy thing.
Andrei Shull: ⁓ wow. What's the longest you've done? ⁓
Trey Windwehen: I did 100 a few years ago. had done a 50, another thing that kind of got me into it. I was just curious one day and I was bored. knew I had a day off. It just after getting married and I set out with a backpack and ⁓ a phone charger and I just was gonna run 50 miles. It took me the whole day. My wife thought I was crazy and I thought it was kind of cool. ⁓ kind of got me into it as well. then after that, I found out there was people that were doing those races. So ⁓ that got me curious about the 100 mile, because I'm like, I don't even know if I could run 100 miles. So that's what got me the bug too.
Andrei Shull: Hey, curiosity is what led you into all of it. So I know that preparing for these long races isn't easy. How do you balance work, training, and having a social life in general?
Trey Windwehen: Mm-hmm. ⁓ I try to run when the family's not home. That's ideal, but sometimes it does interfere. But I have a pretty good schedule where my wife teaches and my kids go to school with her. So I usually have an hour two in the morning where can run. And then sometimes I'm just waking up before they're up and I knock it out before they wake up too. Yeah, helps.
Andrei Shull: Yeah, early morning. I know those type of practices from Rowan as well. So for those longer races, are all your types of practices just those long distance runs or like how do you prep for those?
Trey Windwehen: Yeah. It depends. ⁓ On the marathon, it's a little different. You're going to incorporate more speed, so more intervals. ⁓ The longer distances, I don't think it matters as much. It's more time on feet. It's not as much about speed. ⁓ But I do mix it in, too. I think it's better to mix in some, even if it's half mile intervals or ⁓ far licks or. ⁓ little surges in the race or in the practice.
Andrei Shull: So, I probably have some listeners who are interested in getting into marathons and those types of races. What is your advice for people who are interested in getting into marathons and longer distances?
Trey Windwehen: I think you want to start with a base. So before you worry about speed and ⁓ all the little things, you just want to be able to run comfortably without getting injured. Don't rush into anything. Just take small little steps, 10%. Increase your mileage, maybe 10 % a week at most. Don't jump right into it and get that nice base. It might take you six months. and then you can start throwing in speed work. And then ideally you wouldn't start with a marathon. Maybe you start with a 5K, then a 10K, then a half marathon, then a marathon. Yeah, that'd be some of my advice.
Andrei Shull: So just that steady build up, that consistent, kind of like the 1 % better every day, kind of. Right? Right.
Trey Windwehen: Yeah, the longer it takes you to get there, the better chance you'll have of not getting hurt. And if you're not hurt, you're going to keep improving and it might take a few years, but you'll go from ⁓ good to great.
Andrei Shull: And the longer you can do it if you're not hurt, the better. So on the topic of advice, what was the best piece of advice someone from marathons and ultramarathons has given you?
Trey Windwehen: That actually was one of them. ⁓ I've just heard it on a couple people else too on YouTube and ⁓ just to stay consistent and build the base ⁓ and not worry as much about speed. It also, that aerobic foundation, it'll actually change the way your heart even works. So you can just maintain conversation ⁓ and you can be going pretty fast if you get your heart in enough. ⁓ in enough shape. that was good advice. ⁓ Yeah, I've a lot of good advice over the years. ⁓ Yeah, that's one of the best ones. ⁓ and another key thing that's really helped me was I read a book talking about the form of running. And at this point, I kind of gotten into marathons and had some knee issues. And I totally changed my gait when I was about 30 years old. So And think that saved my knees. instead of heel striking, like I grew up doing, I started running on the middle of my foot and the forefront. And that probably gave me a lot more years in it too. So that was pretty key advice. Otherwise I'd be, I think,
Andrei Shull: ⁓ wow. So with these types of races, I know they are very physically strenuous. What do you do on the mental side to make sure you can keep performing at that high physical level for them?
Trey Windwehen: ⁓ mental's a lot of it. Play games in my head. ⁓ I listen to podcasts, music, getting conversations. ⁓ It depends where you're at in the race. It depends where you're at mentally. I mean, I've done things ⁓ like visualize someone ⁓ cheering me on or like my kids, you know, if they're even back home and not even there, I just kind of think about. something funny they would say just to get my mind off the pain it's in. And that's more at later stages of the race where it's just like a couple miles to go and you're really hurting. you just start whatever trick you can do. I literally count sometimes while I'm running. I'm like, okay, just 30 more seconds. Okay, one, two, three. And then you make it to 30 seconds and then you're like, okay, just run until the next tree. yeah, whatever you need to trick your brain. I've done all those little tricks.
Andrei Shull: I do something very similar with rowing because I feel it's so effective where if you distract the brain and just let your body work, you can just truly reach those really effective heights for your sport. ⁓
Trey Windwehen: Yeah, I heard this with a, it was a marathon runner, she was a Kenyan and she was really empathetic and they did this study where empathy made better distance runners, something like that. But I noticed she, they brought it up because she actually, an elite marathon runner, she ended up winning, actually helped another person get water, which was really odd. So they,
Andrei Shull: ⁓ wow.
Trey Windwehen: I guess they did that study thinking about that. ⁓ I remember thinking of runs where I was concerned for someone else and not myself. Actually, I wasn't feeling the pain because instead of thinking about the pain I was going through, I was thinking about the pain they were going through. And it's actually a good trick if you can, I don't know how you fool yourself into thinking like that in a race, but if you can think about someone else's pain instead of your own pain, it's a good trick to not feel the pain.
Andrei Shull: Yeah, I think it like tricks the brain into thinking we're doing this for that person to try to maybe help with their pain. So let's keep going. So on the topic of pain, before you mentioned that you had some knee issues, what's the biggest challenge you faced with marathons and ultra marathons and how did you overcome it?
Trey Windwehen: Yeah. Let's see. That was one of the worst ones. So the knee pain, because you get going and you run a decent marathon and then now your knees hurt so bad that you have to take off some time and then now you're starting back at whatever square, the second level instead of all the way where you were. So yeah, just changing the gate was a big one. ⁓
Andrei Shull: I want to interrupt you right there real quick. So with running, it's like, I know it's the repetition of your old gate. How did you kind of like force your brain to learn the new gate? Because that's definitely a habit that was very ingrained in you probably.
Trey Windwehen: Yeah, please. It was rough. took a long time because every, yeah, you zone out. So I just had to force it and it took six months before it was just natural. So I just had to think about striking differently on my foot. The book was Born to Run. Actually, that's a really great book, but that's the one that changed my game. Yeah, and I've had other small injuries that... ⁓ that have held me up before, but you just gotta take time off, ice it. I've got a theragun I use almost daily. All those little tricks to keep rolling, heat.
Andrei Shull: ⁓ well. Yeah, recovery, I feel like that. It's become bigger for sports, but I still feel like it could be so much more emphasized for every sport. So what I've learned is that sports, they teach you things. What's the best thing that marathons and ultramarathons have taught you and how have you applied it outside of running?
Trey Windwehen: ⁓ So I used the 100 mile ⁓ for a good ⁓ example. So the 100 mile race I did was the best example. The 100K does this too, but not like the 100 miles, just a whole other beast animal. You go through the lowest lows. I wish everyone could experience ⁓ it. You break down and you get almost sad. You're down to nothing. You have no energy. and then all of a sudden maybe you're eating some food, whatever, you slow down and you think you're done, but you're not done. ⁓ Whatever, 30 minutes goes by and all of a sudden you have energy again and then all of a sudden you can run again. And an hour before you thought you were done and you're not and that applies to life too. it's as as things get, things turn around too. So it's a good life lesson around that hundred. go through all the highs and lows in one day. It's pretty wild.
Andrei Shull: I feel like that's honestly a really healthy mindset to have about life is like overall there's like the two sides to it. Nothing is permanent. So like everything is temporary. So like the good, okay, you need to really enjoy that. But then also when you're in those bad situations, it's like this doesn't last forever. Like you're saying in the races, those debt, those lows, you have the highs after.
Trey Windwehen: Yeah, for sure. Then you appreciate it more. It's cool.
Andrei Shull: Yeah, that's the great thing about life. So a personal question I just have about those races is you before mentioned that sometimes you listen to podcasts or music. Are you allowed to do that during those longer races or is there like rules about it?
Trey Windwehen: All the ones I've ever done, you've been allowed to listen. I'm sure there's some race where maybe it wouldn't be safe if you're on the side of a road or something. I've done a road race where you couldn't have something in your ear. ⁓ But then you could still play your phone on speaker. ⁓ So yeah, you can pretty much always listen to something as far as I was experienced and it helps.
Andrei Shull: So we mentioned recovery and just in general like prep in for races. Do you have like one habit that you're like this is something you mentioned the firma gun. Is there like one daily habit you're like this is a great thing to do for runners.
Trey Windwehen: Hmm. ⁓ I've always been into stretching, so that's good. ⁓ Typically I do it after our run and not before. I think it's safer to stretch more muscles. ⁓ Yeah, I love that theragun. I bet I use it six times a week. There's a lot of little tricks that help. ⁓ cold showers, I don't do them that often, but I feel like they just make everything feel better. ⁓ Ice works the same way. ⁓ Yeah, that's all I can think of right now. But if there's a trick out there, I've probably tried it.
Andrei Shull: I mean, like you were saying, those little things, the little things, they matter. They just, they build up for the positivity. So overall, what is your, you'd have to say your funniest superstition or story you have from running?
Trey Windwehen: Yeah. ⁓ as far as superstitions, I don't have as many actually. I've, ⁓ I've met people that have had some, but, yeah, funny stories. ⁓ I don't know, this isn't as much of a funny story as I guess a fun story. So I recently put a relay team together and part of the way I did it was where I work at a winery so I get to talk to people and meet people. And ⁓ that's how I know you. And so people will come in and I'm serving them wine but if I notice there are a runner then I'll...
Andrei Shull: Yeah.
Trey Windwehen: Ask more questions and then whenever I realized they're a good runner then ⁓ I invited I've made four friends that way so anyway Between some of the art friends I already had and recruiting some people at the place I work I put together a relay team last year and that was a lot of fun and there was You can have up to 12, but we ended up with 10, but we got in a van it was 10 guys in a van going from ⁓ Southern Virginia all the way to Asheville And it was just a bunch of distance runners that probably take it too seriously. And we had a blast. It was a lot of fun. was just a bunch of weirdos like me in a van being competitive. And yeah, I loved it. There's always fun, fun times. Distance runners are kind of goofy. yeah. was like, I think it was 2.08. So each person runs whatever, 21 miles.
Andrei Shull: How long a distance is that from Asheville to Southern Virginia? Mm-hmm.
Trey Windwehen: You just do it different stages. So you might run a three mile run or you might run a 10 mile run. And then you're handing off the baton and then somebody else is driving the van and you eat when you can eat and sleep if you can sleep. And yeah, we'll probably do it again this year. It should be a fun time. Yeah, that was really cool.
Andrei Shull: That sounds fun to do. And you mentioned, you kind of noticed if someone's a runner. Is that from the apparel they're wearing or is there a secret sign you're like, ⁓ that person's a runner?
Trey Windwehen: Yeah, I've gotten good at picking up those things, but you can usually tell. I don't know. It's the crazy look in their eye or something. Yeah, it's a lot of times their watch or if they're fit that's sometimes can be a giveaway. then, yeah, you ask God, ask him about their watch and then before you know it, they'll let you know if they're a runner.
Andrei Shull: Shh. So what are your future plans for running? What's the next big race you're thinking of doing?
Trey Windwehen: Actually February the 7th, I've got a hundred K. So it's the same place I run that hundred mile. It's down in Texas where I'm just north of Houston. It's called the Rocky raccoon. They have a hundred K and a hundred miles. So this time I'm going to do the hundred K. I actually have a lofty goal. I won a podium that race. So I will be trying for first, second or third and it'd be really cool to win. I don't know. There's usually somebody real fast that comes out and wins it. So.
Andrei Shull: Okay.
Trey Windwehen: ⁓ We'll see. I'm going to try real hard. It could be. We'll see. I've been training. Yeah, thank you.
Andrei Shull: Yeah, that could be you this time. Well, good luck with our race. So now onto the blitz questions. These are just short, really fun questions. So, what is your favorite month of the year?
Trey Windwehen: Sure. Hmm, man, my birthday's in October and I think it's a great just time of year. I love the fall. It's good running weather too. ⁓ And it's kind of leading into ⁓ like everyone in my family's birthday, my two kids and my wife were all from October through December and then you got all the other ⁓ celebrations in there. So it's kind of leading up to that. The seasons are changing. So October is my favorite. Yeah.
Andrei Shull: the start of a very fun time of the year. What is your favorite music genre?
Trey Windwehen: I like oldies. I listen to a lot of oldies. They're perfect for distance running because they're kind of, I don't know, more chill and ⁓ yeah. Oldies, classic rock, 50s, 60s, ⁓ Motown, all that good stuff.
Andrei Shull: I personally know this as an athlete, we love our food. What is your favorite food?
Trey Windwehen: ⁓ I love lasagna, cheeseburgers, ⁓ those are up there. And I like sweets.
Andrei Shull: Is there a specific pre-race one you like as well?
Trey Windwehen: I've eaten a lot of peanut butter and jellies pre-race, so that's up there. It's just kind of easy to digest and it tastes pretty good. Yeah.
Andrei Shull: What is your favorite movie?
Trey Windwehen: It's a wonderful life. Yeah, I liked that movie forever.
Andrei Shull: It's a wonderful life. I think I still need to watch that one, so that's going on my list. What is your favorite animal?
Trey Windwehen: That's a good movie. ⁓ For my whole life I always said white tiger just because I thought it was cool I saw one in a zoo once and when I was a kid and it just looks like a magical creature so majestic so I think I'll stick with that that's a pretty good animal I like dogs a lot too though I'll go white tiger
Andrei Shull: What's your favorite breed of dog since you were mentioning it?
Trey Windwehen: Golden tree was still my favorite. I've had a couple we've got one right now. They're the best ⁓
Andrei Shull: Yeah, they look awesome. So imagine you could be at the highest level in any sport you'd wish except to run it. What sport would it be?
Trey Windwehen: Hmm. ⁓ yeah, I don't know. ⁓ heist level. I guess. Football quarterback, probably. That's like, that's gotta be the coolest thing.
Andrei Shull: Okay. Any specific team you'd want to be quarterback for?
Trey Windwehen: God I grew up a Cowboys fan and I I've pretty much written off football and the Dallas Cowboys They just bring my heart and they're annoying. So I don't know I should just change my answer from football now that I'm thinking about the Dallas Cowboys, but I guess I could bring them back I Know I could bring them back to their glory if I was actually good. So yeah, I guess the dang Dallas Cowboys
Andrei Shull: No, you could, if you were in football, you could bring him back to glory. Yeah. Yeah. So is there a favorite race you've ever run or are thinking of running? Like what would be your favorite race?
Trey Windwehen: Hmm. Actually, I ran the Blue Ridge relay like six years ago, that team I put together and I loved it so much that I always wanted to put my own team together. So that probably was it. And then close second, that 100 mile race I was talking about, ⁓ Rocky Raccoon. And that one's special because it was the first race I picked that I didn't actually know if I could do it. My friend said I was crazy. And then it kind of started a chain reaction.
Andrei Shull: Yeah.
Trey Windwehen: because one other friend signed up and then another friend signed up. So before there were seven of us, first timers. And yeah, it kind of was the catalyst of that crazy movement. We all ended up doing it too. And your first ultra, there's only like a 50-50 chance you're gonna finish 100. So was really cool. We were all very stubborn together and finished that thing.
Andrei Shull: You were on the right side of a 50 % and Final question this is just out of curiosity because I know runners usually have really good Cacardio So they have a really low resting heart rate like in the 40s and all that stuff like is yours down there that
Trey Windwehen: Yeah, that's right. Yeah. It's low. ⁓ I haven't checked it lately, but last time it was 39 or I think already. Yeah, it's wild.
Andrei Shull: That's insane. Yeah. Well, thank you so much, Trey, for being on. I wish you the best of luck with your race in February. Yeah, of course. All right.
Trey Windwehen: Yeah. Thanks, Andre. Appreciate it. ⁓ I'll update you later how I do. Unless it's fourth or more, then I'm not gonna tell you about it. All right, thanks.
Andrei Shull: Yeah. All right. And thank you all for tuning to Secrets From Athletes. Make sure to follow on Instagram at Secrets Underscore From Underscore Athletes. There's also a YouTube, a Spotify, and Apple Podcast. Make sure to go listen to the episodes on there. We'll be back with more Secrets From Athletes to help you refine your mindsets and routines.
Trey Windwehen: I'm doing well. Thanks for inviting me, Andre.
Andrei Shull: Yeah, of course. So marathons and ultramarathons, it's not everyone's cup of tea. How did you get into running these types of races and what made you stick with it?
Trey Windwehen: I guess it started ⁓ junior high, so a long time ago it was just something I was okay at and followed that success into college and then I ran in tracking ⁓ cross country into college. And then the next step kind of made sense to check out marathons and longer distances after that.
Andrei Shull: So when you say you ran track and cross country, what kind of events were you running in college?
Trey Windwehen: 1600 meters, so the mile of 800 meters and then some longer stuff, 5000, 10,000. Tried the steeplechase.
Andrei Shull: I actually in my last two episodes just had people who did steeplechase so I now know stuff about steeplechase. So marathons remind me it's 20 how many miles? 26 and ultra marathons are
Trey Windwehen: 26.2. It's technically anything over a marathon. I guess 27 miles is an ultra, but typically they're 50 K all the way up to now people are doing 240 mile races is the new crazy thing.
Andrei Shull: ⁓ wow. What's the longest you've done? ⁓
Trey Windwehen: I did 100 a few years ago. had done a 50, another thing that kind of got me into it. I was just curious one day and I was bored. knew I had a day off. It just after getting married and I set out with a backpack and ⁓ a phone charger and I just was gonna run 50 miles. It took me the whole day. My wife thought I was crazy and I thought it was kind of cool. ⁓ kind of got me into it as well. then after that, I found out there was people that were doing those races. So ⁓ that got me curious about the 100 mile, because I'm like, I don't even know if I could run 100 miles. So that's what got me the bug too.
Andrei Shull: Hey, curiosity is what led you into all of it. So I know that preparing for these long races isn't easy. How do you balance work, training, and having a social life in general?
Trey Windwehen: Mm-hmm. ⁓ I try to run when the family's not home. That's ideal, but sometimes it does interfere. But I have a pretty good schedule where my wife teaches and my kids go to school with her. So I usually have an hour two in the morning where can run. And then sometimes I'm just waking up before they're up and I knock it out before they wake up too. Yeah, helps.
Andrei Shull: Yeah, early morning. I know those type of practices from Rowan as well. So for those longer races, are all your types of practices just those long distance runs or like how do you prep for those?
Trey Windwehen: Yeah. It depends. ⁓ On the marathon, it's a little different. You're going to incorporate more speed, so more intervals. ⁓ The longer distances, I don't think it matters as much. It's more time on feet. It's not as much about speed. ⁓ But I do mix it in, too. I think it's better to mix in some, even if it's half mile intervals or ⁓ far licks or. ⁓ little surges in the race or in the practice.
Andrei Shull: So, I probably have some listeners who are interested in getting into marathons and those types of races. What is your advice for people who are interested in getting into marathons and longer distances?
Trey Windwehen: I think you want to start with a base. So before you worry about speed and ⁓ all the little things, you just want to be able to run comfortably without getting injured. Don't rush into anything. Just take small little steps, 10%. Increase your mileage, maybe 10 % a week at most. Don't jump right into it and get that nice base. It might take you six months. and then you can start throwing in speed work. And then ideally you wouldn't start with a marathon. Maybe you start with a 5K, then a 10K, then a half marathon, then a marathon. Yeah, that'd be some of my advice.
Andrei Shull: So just that steady build up, that consistent, kind of like the 1 % better every day, kind of. Right? Right.
Trey Windwehen: Yeah, the longer it takes you to get there, the better chance you'll have of not getting hurt. And if you're not hurt, you're going to keep improving and it might take a few years, but you'll go from ⁓ good to great.
Andrei Shull: And the longer you can do it if you're not hurt, the better. So on the topic of advice, what was the best piece of advice someone from marathons and ultramarathons has given you?
Trey Windwehen: That actually was one of them. ⁓ I've just heard it on a couple people else too on YouTube and ⁓ just to stay consistent and build the base ⁓ and not worry as much about speed. It also, that aerobic foundation, it'll actually change the way your heart even works. So you can just maintain conversation ⁓ and you can be going pretty fast if you get your heart in enough. ⁓ in enough shape. that was good advice. ⁓ Yeah, I've a lot of good advice over the years. ⁓ Yeah, that's one of the best ones. ⁓ and another key thing that's really helped me was I read a book talking about the form of running. And at this point, I kind of gotten into marathons and had some knee issues. And I totally changed my gait when I was about 30 years old. So And think that saved my knees. instead of heel striking, like I grew up doing, I started running on the middle of my foot and the forefront. And that probably gave me a lot more years in it too. So that was pretty key advice. Otherwise I'd be, I think,
Andrei Shull: ⁓ wow. So with these types of races, I know they are very physically strenuous. What do you do on the mental side to make sure you can keep performing at that high physical level for them?
Trey Windwehen: ⁓ mental's a lot of it. Play games in my head. ⁓ I listen to podcasts, music, getting conversations. ⁓ It depends where you're at in the race. It depends where you're at mentally. I mean, I've done things ⁓ like visualize someone ⁓ cheering me on or like my kids, you know, if they're even back home and not even there, I just kind of think about. something funny they would say just to get my mind off the pain it's in. And that's more at later stages of the race where it's just like a couple miles to go and you're really hurting. you just start whatever trick you can do. I literally count sometimes while I'm running. I'm like, okay, just 30 more seconds. Okay, one, two, three. And then you make it to 30 seconds and then you're like, okay, just run until the next tree. yeah, whatever you need to trick your brain. I've done all those little tricks.
Andrei Shull: I do something very similar with rowing because I feel it's so effective where if you distract the brain and just let your body work, you can just truly reach those really effective heights for your sport. ⁓
Trey Windwehen: Yeah, I heard this with a, it was a marathon runner, she was a Kenyan and she was really empathetic and they did this study where empathy made better distance runners, something like that. But I noticed she, they brought it up because she actually, an elite marathon runner, she ended up winning, actually helped another person get water, which was really odd. So they,
Andrei Shull: ⁓ wow.
Trey Windwehen: I guess they did that study thinking about that. ⁓ I remember thinking of runs where I was concerned for someone else and not myself. Actually, I wasn't feeling the pain because instead of thinking about the pain I was going through, I was thinking about the pain they were going through. And it's actually a good trick if you can, I don't know how you fool yourself into thinking like that in a race, but if you can think about someone else's pain instead of your own pain, it's a good trick to not feel the pain.
Andrei Shull: Yeah, I think it like tricks the brain into thinking we're doing this for that person to try to maybe help with their pain. So let's keep going. So on the topic of pain, before you mentioned that you had some knee issues, what's the biggest challenge you faced with marathons and ultra marathons and how did you overcome it?
Trey Windwehen: Yeah. Let's see. That was one of the worst ones. So the knee pain, because you get going and you run a decent marathon and then now your knees hurt so bad that you have to take off some time and then now you're starting back at whatever square, the second level instead of all the way where you were. So yeah, just changing the gate was a big one. ⁓
Andrei Shull: I want to interrupt you right there real quick. So with running, it's like, I know it's the repetition of your old gate. How did you kind of like force your brain to learn the new gate? Because that's definitely a habit that was very ingrained in you probably.
Trey Windwehen: Yeah, please. It was rough. took a long time because every, yeah, you zone out. So I just had to force it and it took six months before it was just natural. So I just had to think about striking differently on my foot. The book was Born to Run. Actually, that's a really great book, but that's the one that changed my game. Yeah, and I've had other small injuries that... ⁓ that have held me up before, but you just gotta take time off, ice it. I've got a theragun I use almost daily. All those little tricks to keep rolling, heat.
Andrei Shull: ⁓ well. Yeah, recovery, I feel like that. It's become bigger for sports, but I still feel like it could be so much more emphasized for every sport. So what I've learned is that sports, they teach you things. What's the best thing that marathons and ultramarathons have taught you and how have you applied it outside of running?
Trey Windwehen: ⁓ So I used the 100 mile ⁓ for a good ⁓ example. So the 100 mile race I did was the best example. The 100K does this too, but not like the 100 miles, just a whole other beast animal. You go through the lowest lows. I wish everyone could experience ⁓ it. You break down and you get almost sad. You're down to nothing. You have no energy. and then all of a sudden maybe you're eating some food, whatever, you slow down and you think you're done, but you're not done. ⁓ Whatever, 30 minutes goes by and all of a sudden you have energy again and then all of a sudden you can run again. And an hour before you thought you were done and you're not and that applies to life too. it's as as things get, things turn around too. So it's a good life lesson around that hundred. go through all the highs and lows in one day. It's pretty wild.
Andrei Shull: I feel like that's honestly a really healthy mindset to have about life is like overall there's like the two sides to it. Nothing is permanent. So like everything is temporary. So like the good, okay, you need to really enjoy that. But then also when you're in those bad situations, it's like this doesn't last forever. Like you're saying in the races, those debt, those lows, you have the highs after.
Trey Windwehen: Yeah, for sure. Then you appreciate it more. It's cool.
Andrei Shull: Yeah, that's the great thing about life. So a personal question I just have about those races is you before mentioned that sometimes you listen to podcasts or music. Are you allowed to do that during those longer races or is there like rules about it?
Trey Windwehen: All the ones I've ever done, you've been allowed to listen. I'm sure there's some race where maybe it wouldn't be safe if you're on the side of a road or something. I've done a road race where you couldn't have something in your ear. ⁓ But then you could still play your phone on speaker. ⁓ So yeah, you can pretty much always listen to something as far as I was experienced and it helps.
Andrei Shull: So we mentioned recovery and just in general like prep in for races. Do you have like one habit that you're like this is something you mentioned the firma gun. Is there like one daily habit you're like this is a great thing to do for runners.
Trey Windwehen: Hmm. ⁓ I've always been into stretching, so that's good. ⁓ Typically I do it after our run and not before. I think it's safer to stretch more muscles. ⁓ Yeah, I love that theragun. I bet I use it six times a week. There's a lot of little tricks that help. ⁓ cold showers, I don't do them that often, but I feel like they just make everything feel better. ⁓ Ice works the same way. ⁓ Yeah, that's all I can think of right now. But if there's a trick out there, I've probably tried it.
Andrei Shull: I mean, like you were saying, those little things, the little things, they matter. They just, they build up for the positivity. So overall, what is your, you'd have to say your funniest superstition or story you have from running?
Trey Windwehen: Yeah. ⁓ as far as superstitions, I don't have as many actually. I've, ⁓ I've met people that have had some, but, yeah, funny stories. ⁓ I don't know, this isn't as much of a funny story as I guess a fun story. So I recently put a relay team together and part of the way I did it was where I work at a winery so I get to talk to people and meet people. And ⁓ that's how I know you. And so people will come in and I'm serving them wine but if I notice there are a runner then I'll...
Andrei Shull: Yeah.
Trey Windwehen: Ask more questions and then whenever I realized they're a good runner then ⁓ I invited I've made four friends that way so anyway Between some of the art friends I already had and recruiting some people at the place I work I put together a relay team last year and that was a lot of fun and there was You can have up to 12, but we ended up with 10, but we got in a van it was 10 guys in a van going from ⁓ Southern Virginia all the way to Asheville And it was just a bunch of distance runners that probably take it too seriously. And we had a blast. It was a lot of fun. was just a bunch of weirdos like me in a van being competitive. And yeah, I loved it. There's always fun, fun times. Distance runners are kind of goofy. yeah. was like, I think it was 2.08. So each person runs whatever, 21 miles.
Andrei Shull: How long a distance is that from Asheville to Southern Virginia? Mm-hmm.
Trey Windwehen: You just do it different stages. So you might run a three mile run or you might run a 10 mile run. And then you're handing off the baton and then somebody else is driving the van and you eat when you can eat and sleep if you can sleep. And yeah, we'll probably do it again this year. It should be a fun time. Yeah, that was really cool.
Andrei Shull: That sounds fun to do. And you mentioned, you kind of noticed if someone's a runner. Is that from the apparel they're wearing or is there a secret sign you're like, ⁓ that person's a runner?
Trey Windwehen: Yeah, I've gotten good at picking up those things, but you can usually tell. I don't know. It's the crazy look in their eye or something. Yeah, it's a lot of times their watch or if they're fit that's sometimes can be a giveaway. then, yeah, you ask God, ask him about their watch and then before you know it, they'll let you know if they're a runner.
Andrei Shull: Shh. So what are your future plans for running? What's the next big race you're thinking of doing?
Trey Windwehen: Actually February the 7th, I've got a hundred K. So it's the same place I run that hundred mile. It's down in Texas where I'm just north of Houston. It's called the Rocky raccoon. They have a hundred K and a hundred miles. So this time I'm going to do the hundred K. I actually have a lofty goal. I won a podium that race. So I will be trying for first, second or third and it'd be really cool to win. I don't know. There's usually somebody real fast that comes out and wins it. So.
Andrei Shull: Okay.
Trey Windwehen: ⁓ We'll see. I'm going to try real hard. It could be. We'll see. I've been training. Yeah, thank you.
Andrei Shull: Yeah, that could be you this time. Well, good luck with our race. So now onto the blitz questions. These are just short, really fun questions. So, what is your favorite month of the year?
Trey Windwehen: Sure. Hmm, man, my birthday's in October and I think it's a great just time of year. I love the fall. It's good running weather too. ⁓ And it's kind of leading into ⁓ like everyone in my family's birthday, my two kids and my wife were all from October through December and then you got all the other ⁓ celebrations in there. So it's kind of leading up to that. The seasons are changing. So October is my favorite. Yeah.
Andrei Shull: the start of a very fun time of the year. What is your favorite music genre?
Trey Windwehen: I like oldies. I listen to a lot of oldies. They're perfect for distance running because they're kind of, I don't know, more chill and ⁓ yeah. Oldies, classic rock, 50s, 60s, ⁓ Motown, all that good stuff.
Andrei Shull: I personally know this as an athlete, we love our food. What is your favorite food?
Trey Windwehen: ⁓ I love lasagna, cheeseburgers, ⁓ those are up there. And I like sweets.
Andrei Shull: Is there a specific pre-race one you like as well?
Trey Windwehen: I've eaten a lot of peanut butter and jellies pre-race, so that's up there. It's just kind of easy to digest and it tastes pretty good. Yeah.
Andrei Shull: What is your favorite movie?
Trey Windwehen: It's a wonderful life. Yeah, I liked that movie forever.
Andrei Shull: It's a wonderful life. I think I still need to watch that one, so that's going on my list. What is your favorite animal?
Trey Windwehen: That's a good movie. ⁓ For my whole life I always said white tiger just because I thought it was cool I saw one in a zoo once and when I was a kid and it just looks like a magical creature so majestic so I think I'll stick with that that's a pretty good animal I like dogs a lot too though I'll go white tiger
Andrei Shull: What's your favorite breed of dog since you were mentioning it?
Trey Windwehen: Golden tree was still my favorite. I've had a couple we've got one right now. They're the best ⁓
Andrei Shull: Yeah, they look awesome. So imagine you could be at the highest level in any sport you'd wish except to run it. What sport would it be?
Trey Windwehen: Hmm. ⁓ yeah, I don't know. ⁓ heist level. I guess. Football quarterback, probably. That's like, that's gotta be the coolest thing.
Andrei Shull: Okay. Any specific team you'd want to be quarterback for?
Trey Windwehen: God I grew up a Cowboys fan and I I've pretty much written off football and the Dallas Cowboys They just bring my heart and they're annoying. So I don't know I should just change my answer from football now that I'm thinking about the Dallas Cowboys, but I guess I could bring them back I Know I could bring them back to their glory if I was actually good. So yeah, I guess the dang Dallas Cowboys
Andrei Shull: No, you could, if you were in football, you could bring him back to glory. Yeah. Yeah. So is there a favorite race you've ever run or are thinking of running? Like what would be your favorite race?
Trey Windwehen: Hmm. Actually, I ran the Blue Ridge relay like six years ago, that team I put together and I loved it so much that I always wanted to put my own team together. So that probably was it. And then close second, that 100 mile race I was talking about, ⁓ Rocky Raccoon. And that one's special because it was the first race I picked that I didn't actually know if I could do it. My friend said I was crazy. And then it kind of started a chain reaction.
Andrei Shull: Yeah.
Trey Windwehen: because one other friend signed up and then another friend signed up. So before there were seven of us, first timers. And yeah, it kind of was the catalyst of that crazy movement. We all ended up doing it too. And your first ultra, there's only like a 50-50 chance you're gonna finish 100. So was really cool. We were all very stubborn together and finished that thing.
Andrei Shull: You were on the right side of a 50 % and Final question this is just out of curiosity because I know runners usually have really good Cacardio So they have a really low resting heart rate like in the 40s and all that stuff like is yours down there that
Trey Windwehen: Yeah, that's right. Yeah. It's low. ⁓ I haven't checked it lately, but last time it was 39 or I think already. Yeah, it's wild.
Andrei Shull: That's insane. Yeah. Well, thank you so much, Trey, for being on. I wish you the best of luck with your race in February. Yeah, of course. All right.
Trey Windwehen: Yeah. Thanks, Andre. Appreciate it. ⁓ I'll update you later how I do. Unless it's fourth or more, then I'm not gonna tell you about it. All right, thanks.
Andrei Shull: Yeah. All right. And thank you all for tuning to Secrets From Athletes. Make sure to follow on Instagram at Secrets Underscore From Underscore Athletes. There's also a YouTube, a Spotify, and Apple Podcast. Make sure to go listen to the episodes on there. We'll be back with more Secrets From Athletes to help you refine your mindsets and routines.
