EP188 - When FKTs Break You (and Make You Stronger): Katie Gunvalson

In this episode of Run the Riot, David sits down with Katie Gunvalson, an ultrarunner known less for traditional races and more for her relentless pursuit of Fastest Known Time (FKT) efforts. Katie shares her journey from road marathons to multi-day ultrarunning challenges that test not just fitness, but resilience, problem-solving, and mental toughness.

Katie opens up about repeatedly falling short on major FKT attempts — including the Pacific Crest Trail and the Arizona Trail — and how those setbacks nearly convinced her to quit. Instead, she chose to keep showing up, learning, and refining her approach. That persistence paid off with a breakthrough performance on the Oregon Coast Trail, followed by a gritty, emotional FKT on the Ouachita Trail, where she battled exhaustion, poor visibility, fueling issues, and long nights alone in the woods.

Throughout the conversation, Katie explains why FKTs appeal to her more than ultra racing, how thru-hiking skills have made her a stronger ultrarunner, and why embracing discomfort is essential for growth. This episode is a powerful reminder that success in ultrarunning — and in life — often comes only after repeated failure.

Whether you’re an aspiring ultrarunner, an ultra racing veteran, or someone struggling to stay resilient after setbacks, Katie’s story will resonate deeply.

Key Topics Covered:

• Transitioning from road running to ultrarunning

• Why FKTs demand a different skill set than ultra racing

• Learning to manage failure and repeated setbacks

• Mental strategies for multi-day ultrarunning

• Fueling, sleep deprivation, and problem-solving on long efforts

• Why not giving up ultimately leads to breakthroughs

Show notes: http://www.theriot.run/katieg