Episode Recap: A Conversation with Appalachian Trail FKT Holder Tara Dower
In this compelling episode, I had the pleasure of chatting with Tara Dower, an ultra-endurance athlete and record-setter on the Appalachian Trail (AT). Known for her perseverance and unique approach to FKTs (Fastest Known Times), Tara shared her journey—complete with all the trials, successes, and lessons learned.
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Overcoming the Post-Trail Blues
We kicked off our conversation by diving into an often overlooked aspect of setting monumental records: the post-trail depression. Tara candidly described the emotional challenges that arose after her record-breaking feat on the AT. The abrupt end to an all-consuming project left her grappling with a sense of emptiness and longing for the camaraderie and daily goals she had become so accustomed to. She emphasized how her crew—including close friends and her mother—played a vital role in making her FKT experience unforgettable.
The Origins of the Appalachian Trail FKT Goal
Tara's inspiration for the AT FKT came after setting the record on the Benton MacKaye Trail, often dubbed the “mini Appalachian Trail.” That successful experience planted the seed of possibility, motivating her to go after one of the most prestigious records in the trail running community. With a background that included working for legendary thru-hiker Jennifer Pharr Davis and friendships with trail legends like Warren Doyle and Carl Meltzer, Tara’s path to the AT seemed almost destined.
Panic Attacks and Mental Health on the Trail
A significant part of Tara’s journey involved overcoming anxiety. She recounted her first attempt at thru-hiking the AT in 2017, which ended in a panic attack that sent her home. It was a moment of intense physical and emotional turmoil, a vivid reminder of the power of mental health challenges. “It felt like thorns all over me,” she said, describing the paralyzing discomfort. Yet, this failure became foundational, helping her realign her motivations and build mental resilience for future endeavors.
The Team Behind the Record
One of the most enlightening parts of our talk was learning about the “Chump Change” crew—Tara’s dedicated support team. She stressed the importance of leaning into the supported aspect of her FKT and treating it as a team effort. From nutritional planning to logistics, Tara’s crew played an integral role in her success. Rascal, her crew chief, and her mother were pivotal, handling everything from meal prep to complex trail logistics. Amy and Steve, additional crew members, provided invaluable support, including warm meals and even showers from their fully-equipped camper van.
Nutrition Strategies
Nutrition is often a make-or-break factor in FKTs. Tara’s approach was a mix of whole foods and strategic protein intake. She emphasized how a well-stocked fridge in her camper van, a luxury funded by her Run Rabbit Run prize winnings, allowed her to stay nourished without sacrificing efficiency.
Planning and Execution
The preparation for an FKT as long as the AT is no small feat. Tara detailed the creation of her trail Bible—a binder filled with every conceivable detail about road crossings, vehicle accessibility, and historical data from past record holders. This groundwork allowed her crew to operate seamlessly and efficiently. Tara's dedication to research even took her to the trail months ahead of her attempt to scope out crucial sections.
Balancing Training with Racing
A unique twist in Tara’s 2024 journey was incorporating Hard Rock 100 into her training. This high-altitude, grueling race was both a challenge and a stepping stone for her FKT attempt. While some advised against doing both, Tara viewed Hard Rock as a way to build fitness and acclimatize, preparing her body for the rigorous demands of the AT.
Handling Pressure and the Fear of Failure
Wrapping up our conversation, we delved into how Tara faced the fear of failure. “I wasn’t promised success,” she said. Instead, she chose to view the journey with curiosity, open to the lessons regardless of the outcome. She credits her crew’s unwavering belief and their shared focus as critical factors in overcoming moments of doubt, especially when she fell behind early on.
What’s Next for Tara?
Looking ahead, Tara hinted at pursuing the Long Trail FKT in Vermont—a route that holds special significance for her. As she continues to push boundaries and inspire, Tara’s story reminds us that the greatest achievements are often built on a foundation of past failures and the unwavering support of those who believe in us.
Thank you, Tara, for joining me and sharing your incredible journey. To hear more stories like hers, subscribe to the Free Outside Podcast for upcoming episodes that explore the grit, determination, and humanity behind FKTs, ultrarunning, and the great outdoors.
