Dec 7, 2021
People run for all kinds of reasons – in many cases
as a means of escape. That could have been the story for Sally
McRae, Nick’s guest on this episode of The Bare Performance
Podcast. Instead, this year’s winner of the Badwater 135 has used
her life filled with challenges and losses to fuel her. At 42, she
has built a phenomenal running career, competing in ultras around
the globe while also building a family. But more than anything, she
has taken from early life challenges wisdom that has sweetened her
journey and inspired everyone who comes into her orbit.
This compelling conversation touches on fundamental
ultra-training, strategy, nutrition, and lessons learned through
various race experiences. But it’s the eloquent philosophical
insights that will linger long after the podcast sign-off. With
remarkable grace, Sally has found meaning in the inexplicable: a
childhood marred by a chronically abusive father, a mother taken
way too early by cancer, and what seemed like the loss of her
dreams of competing as a professional athlete. Sally shares
reflections on the upsides – as well as downsides – of strong
survival skills. The protective walls that helped her endure a
tough childhood might have suffocated her adulthood but because of
her curious mind, open heart, and hunger to push herself to the
limit, Sally came to understand some fundamental truths. For one,
we are strongest at the broken places – and everyone has broken
places. For another, feelings are our allies, even the toughest
feelings in the midst of the most grueling race. Sally shares
insights into how her training has shifted from emphasizing
physical mechanics to developing psychological self-awareness and a
positive mindset adaptable to all kinds of challenges (including
diarrhea 14 miles into Badwater 135, known as “the world’s toughest
ultra-race”).
Sally’s life story will leave everyone ready to work
harder towards goals while understanding, deeply, that (to quote
the songwriter Harry Chapin), “It’s got to be the going – not the
getting there – that’s good.” In addition to an amazing amount of
wisdom, you’ll also get the scoop on how Sally trains, nourishes
herself, beats back heat, and trains for every outcome. It’s no
surprise that she has prevailed in life as she did in the 135-mile
Badwater Ultramarathon in 2021.
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Key Takeaways:
- (3:54): All about how Sally acquired her childhood
nickname, “Sunshine.” It was given to her as a child by her mother,
who proclaimed her as bright and shiny as the sun. Hence, Yellow
Runner.
- (5:10): Nick and Sally share a central pain in the
loss of their mothers to cancer, a grief that has driven them
forward with urgency and a desire to do their best in life.
- (7:10): About the impactful role, Sally’s mother
played, demonstrating grace and wisdom that provided a huge
cushion. But Sally, the middle among five children, was the least
liked by her physically and verbally abusive father. This set in
motion many years during which Sally sought her father’s,
unattainable love. She strived relentlessly, excelling at sports,
holding down two jobs as a teenager, being a leader in all ways at
school.
- (10:55): Sally’s mother left a deep imprint with
her message that her children could do anything so long as they
worked hard and went for big dreams.
- (12:50): At 15, under threat from her angry father,
Sally realized that she could empower herself to stand up to him
and defend her mother, who was at that time dying. It was a moment
of reckoning.
- (15:47): Shortly before her death, Sally’s mother
came out to watch her daughter compete in a soccer game. It didn’t
matter that she was in extreme physical pain – an example of
resiliency and toughness that has remained indelible throughout
Sally’s life.
- (19:16): About Sally’s estrangement from her father
(whom she’s seen twice in 20 years), necessary protection from
ongoing resentment about the pain he inflicted upon her. She has
long since forgiven him, but attempts to reconnect were only toxic,
so she had to step away in order to move towards making a healthy
family of her own.
- (23:56): We don’t have to be or inhabit the bad
choices or toxicity of those around us; a lesson it took Sally time
to learn and that she has to remind herself of even now, whenever
she feels demons rear up out of fear or residual anger.
- (24:42): Nick shares a poignant story about his
mother in the final stage of her fight with cancer; one that
demonstrated to the end her selflessness and care for others.
- (27:19): How Sally chose “Yellow Runner” as her
name and identity as it relates to the loss of her mother and the
promises she made to carry on beyond her death. Running ultimately
became a way to excel, push herself and do something beautiful and
natural. Sally’s entire perspective towards running does not
recognize pain and suffering (by choice) but rather the opportunity
to shine – and inspire a similar radiance and purpose in
others.
- (35:11): Following her mother’s death, when soccer
was still her primary sport, Sally went through a period of
disaffection. What was the point of sports? It took time for her to
transition beyond grief and more family strife.
- (37:02): A personal nadir. Not yet out of high
school, Sally’s mom was dead, two younger sisters were in foster
care, her abusive father – despite their complicated relationship –
had required support through a brain tumor diagnosis. It felt like
everything had been taken from her.
- (42:17): The man who would become Sally’s husband
broke through to her in an important way once he understood the
degree to which she had developed harsh survival mechanisms that
would likely only alienate her from the possibility of love. He
gave her permission to feel for the first time and let down some of
the toughness that had previously enabled her to survive and
thrive.
- (45:56): College was a time of questioning and
working through a lot of tough questions about justice and God’s
will for Sally, who felt bereft and bitter. But signing up for a
humanitarian volunteer trip to a Ukrainian orphanage transformed
her perspective on just how bad deprivation can actually be. She
finally fully felt and understood the gift she had received in
being seen, known, and loved so fully by her mom.
- (49:20): Soccer as a universal language. In her
early travels, Sally found joy in the revelation that through her
sport she could connect and communicate with people from diverse
cultures all around the world.
- (49:28): Sally shares the moving story of her 2001
humanitarian trip to South Africa, where she became both a novelty
and symbol as the lone woman playing on an American men’s team.
Women fans shared heartbreaking stories that contributed to her
worldview and understanding of the true scale of human
suffering.
- (52:50): By the time she graduated college Sally
had come to realize that her life was not about loss or
deprivation; that she was not isolated or different. Rather, she
was part of a huge human mosaic full of broken pieces, the sum of
which is tremendous beauty. Sally experienced a shift in her
understanding of survival – and love – when she came to fully
recognize that no one is an island.
- (59:08): What is it that fuels Sally’s commitment
to running? For her it’s not so much a certain pace or mileage
goal. She experiences it as a source of peace and serenity from
which she continues to evolve and get stronger. The view from Mt.
Baldy (her favorite mountain for training) is a constant gift of
freedom.
- (1:03): All about running in China, where endurance
training prompted her to start entering marathons. Over the years,
after the birth of her son, Sally conducted boot camp training, and
then … one day she came across an article about ultra-races.
- (1:05:45): What it is about ultra-running that
fascinates Sally, not least physical demands on the human body to
reach its maximum capacity. In 2010, with two toddlers at home, she
did her first ultra and was hooked! Three years later, she was
seriously competing.
- (1:09:20): Nick shares a little about what running
means in his life – how it clears distraction, fuels energy and
creative thoughts.
- (1:10:54): Sally believes that running -- really
any meditative practice or exercise – invites us to be completely
honest with ourselves and set a meaningful agenda. There are many
ways to do it, achieve that moment of peace, if you make it a
discipline. Go and be quiet, suggests Sally.
- (1:16:17): Sally’s true secret sauce? She stopped
caring what everyone else is thinking and started down her own
path, claiming running as her personal journey.
- (1:19:05): Sunrise runs. Nick’s and Sally’s happy
place and apex of peace. Caveat Advice: It’s important for everyone
to find the time of day that works for them.
- (1:21:06): It was in 2015 that Sally’s dream of
seeing the world through her running started coming to fruition
with as many as eight ultra invitations a year. She chose races for
where they were and the cultures she wanted to explore.
- (1:22:58): All about Badwater 135 – What about it
first attracted and mystified Sally? She was humbled by the 2018
race and challenged beyond measure, though she was at her fittest.
Despite wounded pride, Sally saw that setback as an opportunity to
learn and grow. Which she did – returning again in 2021 with a
completely different approach.
- (1:29:44): Getting specific about why Badwater 135
is her favorite. Sally details the course, the conditions, the
climbing, the terrains – all extreme. She considers it the toughest
race.
- (1:31:32): A look at what Sally changed in her
training routine that prepared her to dominate at Badwater 135. She
dove into researching what her body was doing in the tremendous
heat and how to nourish it. There wasn’t a lot of science on which
to rely, so she experimented with running in different temps,
different nutrition, gear, and shoes.
- (1:41:24): Nick explains his love of the nutrition
aspect of endurance sports and the art of fueling. He can enjoy
endless training so long as he has the right calories and
sodium.
- (1:43:18): Sally gets real about diarrhea she
suffered starting at mile 14 of Badwater in 2021. She was miserable
physically, but in such a strong space mentally that she was
prepared. In training, she had created a positive mindset that she
tested regularly like a muscle, strengthening her inner dialogue
incrementally. Her plan for when everything falls apart? She would
set small goals to be the best at whatever she could be best at any
given moment – including having diarrhea in the midst of an
ultra!
- (1:50:20): By integrating an entirely different
psychological approach, Sally was able to make Badwater 135 an
opportunity – to experience pain, feel all the feelings. You can be
weak and courageous at the same time.
- (1:51:45): What it means to Sally to move forward
and how it’s a huge part of who she is today. She accepts frailty,
hurt, broken parts in herself (and others). This is what makes us
strong, and brave. She is someone always willing to keep
going.
- (1:54:22): Crossing the finish line – whether at
the Badwater 135 or in a chapter of life – can give a sense of
relief and validate hard choices and accountability. But what Sally
embraces most in her victories is the hard work itself, the pursuit
of the dream.
- (1:59:08): Nick wraps up with a reflection on
“Yellow Runner” – a name he doesn’t believe Sally chose so much as
received as a guide through a life whose heartache and struggles
built in her the grit to keep on going. She has gotten what she
earned.
“Courage is still moving forward despite what you
know is ahead of you. When you know that what’s ahead of you sucks,
when it hurts, when it’s going to be a challenge. A courageous
person still goes, despite all. But you can be weak and courageous
at the same time.”
Further Contacts/Resources:
Bare Performance
Nutrition: www.bpnsupps.com
BPN's Instagram: www.instagram.com/bpnsupps
Nick Bare: www.nickbare.com
Nick's Instagram: www.instagram.com/nickbarefitness
Sally's Instagram: www.instagram.com/yellowrunner