The Tales on the Towpath’s Podcast

What do you actually do with those crumpled, sweat-stained squares of Tyvek after you cross the finish line? In this episode, Adam, Chris, and Katie dive into the great runner debate: The Fate of the Race Bib. The crew gets honest about their post-race habits—discussing whether they keep every single bib, throw them out immediately, or let them pile up in a forgotten drawer. We explore the emotion...

What happens when a self-described "non-runner" falls in love with America’s oldest ultramarathon? In this special episode, we sit down with Ron Keplinger, a five-time finisher of the legendary JFK 50 Mile and an official member of the JFK 250 Mile Club (earned after completing 250 total miles across five finishes). Ron turns the tables on the show by putting host trio Adam, Chris, and Katie in th...

Are you looking for a fast, flat, trail race in the Mid-Atlantic?  Adam, Chris,  and Katie sit down to give you the ultimate runner’s guide to the Lock 2 Lock Marathon, Half Marathon, and 10K! Set along the historic, C&O canal towpath, Lock 2 Lock offers something for every type of runner—whether you're aiming for a fast 10K PR, stepping up to the half marathon distance, or grinding out 26.2 c...

How do you combine the physical endurance of a Backyard Ultra with the heart-pumping intensity of a fast-paced sprint finish? Adam, Chris, and Katie, break down one of the most exciting twists in endurance sports: The Final Countdown Tribute race format. Unlike a traditional Backyard Ultra where every loop gives you a full 60 minutes, the Final Countdown format turns up the pressure by shrinking t...

What happens when you trade dedicated rest days for an unbroken chain of consecutive running days? In this co-hosted round-table episode, We dive deep into the polarized world of Run Streaking—the practice of running at least one mile every single day. Together, we explore the thin line between building unstoppable discipline and sliding into compulsive training habits. From the mental grit requir...

What does true longevity in the sport of ultrarunning actually look like? In this episode, we are joined by the incredible Mario Zuniga (known on Instagram as @zoonigamario ). Mario proves that age is just a number when it comes to tackling some of the most iconic, grueling endurance events in the country. What makes Mario's resume mind-boggling is that he accomplished his greatest running milesto...

He told us his strategy, he built the blueprint, and then he executed it to perfection. Samir Baca Ponce (@bacaponcee) returns to the podcast fresh off an incredible VICTORY at the Backyard Ultra Comayagua in Honduras! When Samir was last on the show, he walked us through his meticulous training block, heat adaptation plans, and nutrition strategy for Comayagua. Today, he’s back to break down what...

Why do so many ultrarunners suffer from stomach shutdown or severe muscle cramping despite taking in fluids? In this episode, we sit down with Michael Raynor, co-founder of Raynor Strength and Nutrition , to dive deep into the science of sweat, hydration, and endurance fueling. Michael breaks down the difference between salty vs. heavy sweaters, what a proper sweat analysis looks like, and why mea...

How does a NCAA Division I head coach translate track and cross country speed onto the rugged trails of ultrarunning? In this episode, we are joined by Caleb Bowen, Head Cross Country Coach at Marshall University and one of the most exciting rising talents in the ultrarunning world. Caleb takes us through his running roots—from starting out as an eight-year-old following in his dad's footsteps to...

As runners, we put our bodies through thousands of repetitive impacts over hundreds of miles. But when an injury strikes, how do we navigate the road back to the trails without losing our hard-earned fitness? In this episode, we are joined by John Pugh, DPT, ATC, SCS, physical therapist and co-founder of the Elite Performance Institute (EPI) . John is a Board Certified Sports Clinical Specialist w...

What does it take to prepare for the relentless loop of a backyard ultra in the beautiful but demanding terrain of Honduras? In this episode, we are joined by international ultrarunner Samir Baca Ponce ( @bacaponcee ). Samir is currently deep in the trenches of training for his next big objective: the Backyard Ultra Comayagua in Honduras. Samir takes us completely behind the scenes of his build-up...

How do you climb the podium at a 100-miler, win a 12-hour endurance challenge, and balance it all with the chaotic energy of raising a fiercely athletic toddler? In this episode, we sit down with Alyssa Cook, known to the running community as @adventureswithfyn on Instagram. Alyssa has been absolute fire on the trails recently, and she joins us to pull back the curtain on her incredible string of...

What does it take to become one of the most elite and consistent backyard ultramarathon runners on the planet? In this episode, we sit down with Scott Snell, currently ranked #36 in the world on Yardlore. Scott is a 3x Capital Backyard Champion and set a personal best at the 2024 Backyard Ultra World Team Championships, where he pushed to a staggering  88 yards (366+ miles) to capture a World Titl...

What does it take to run a mile while chugging four beers in under six minutes? In this episode, we are joined by absolute royalty in the track-and-chug scene: Elizabeth Laseter. Elizabeth is a three-time Beer Mile World Champion and one of only two women in human history to officially break the mythical 6-minute barrier in the event, sporting a mind-blowing personal best of 5:56.90. While the bee...

What happens when you combine an elite work ethic, infectious positive energy, and absolute bravery on the trails? You get Maeve Thistel, aka "Maeve the Brave" (@maevethebrave). Maeve has been completely tearing up the Mid-Atlantic ultrarunning scene, seemingly setting a new course record or climbing the top step of the podium every single time she toes a starting line. In this episode, we sit dow...

How do you survive—and thrive during—eight races in just seven weeks? In this episode, Adam and Katie chat with Chris about his spring racing calendar. Chris just wrapped up a spring racing block that truly tested every gear in his engine. Chris lined up week after week to conquer an incredibly diverse array of challenges. We dive deep into the logistics, the physical toll, and the mental grit req...

What does it take to rack up over 170 ultramarathon finishes while never missing a dance recital? In this episode, we sit down with the incredibly prolific John Calabrese (known to the running community as @breezytrailhead ). John is famous for his packed race calendar, but behind the jaw-dropping UltraSignup stats is a masterclass in time management, dedication, and family. John opens up about ho...

Every hour, on the hour, a whistle blows, a group of runners heads out to complete a 4.167-mile loop, and the clock resets. To the outside observer, a Backyard Ultra like the More Miles Last One Standing Challenge seems straightforward: you just keep going until you can't. But behind that simple loop lies a complex web of logistics, mental warfare, and physical demands. In this episode, Katie is p...

What does it actually take to run 250 miles across the rugged terrain of Arizona? As it turns out, it takes a village—or at the very least, a rock-solid partnership. In this episode, we sit down with West Virginia ultrarunner Alisha Moreno, who recently crossed the finish line at the legendary Cocodona 250, alongside her secret weapon: her husband and crew chief, Donald Marsh. We trace their journ...

As the temperature climbs, does it feel like your normal easy pace suddenly requires an Olympic effort? You aren't imagining it—summer running is a completely different beast. In this episode, Adam, Chris and Katie are diving deep into the brutal reality of summer training. We break down the fascinating physiology of why your body fights you so hard in high temperatures, and more importantly, how...

On May 9th, 2LoweRunCo hosted the annual Tiki Trot 5K, Beer Mile and Tiki-Tizer  in the Bowman Business Park in Williamsport, MD. In this mini-episode, Adam recaps the race day results and Katie shares here Course Record and Personal Best Beer Mile experience. You can follow all of Katie's beer mile training on her Instagram at @katielowe1213 or @2lowerunco.

This week, Adam, Chris, and Katie are joined by local legends Carissa and Jeff Schneider. In a throwback to February, we brought this competitive couple on to talk about how they manage running and family life on the farm and their relationship backstory is one you will not want to miss.  If you've ever wondered what its like to go from "Couch Surfer" to 5K, you will want to listen to this episode...

Adam, Chris, and Katie are joined by Karrah and Kelsey this week to talk about their experience at the Eugene Marathon, running across the country, and how they work together in training and races. Be sure to listen carefully for the surprise twist Adam brings to the episode.

Woody Snoberger is one of West Virginia's most accomplished marathon runners and recently clocked a 2:37 at the Boston Marathon. Woody joins Adam, Chris, and Katie to talk about his Boston experience and how he balances family, work, life, and a lot of running.   In 2018, Woody finished in the top 100 at the Boston Marathon that saw some of the worst conditions in race history; heavy freezing rain...

Adam and Katie return from the 130th Boston Marathon and share their experiences from the weekend. This was Adam's 7th Boston and shares what he has learned in his training and approach to the race. Katie shares her perspective as the 'captain' of the race support team and just how different her experience is from what you might expect.   If you want to watch more RoboRunners from the Beijing Half...