The Tales on the Towpath’s Podcast

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 milestones all after turning 50 years old. We dive into how he has successfully completed America’s oldest ultramarathon—the legendary JFK 50—an astonishing 10 times, earned 9 Boston Marathon finishes, conquered the rugged terrain of West Virginia's Highland Sky 40 Mile 5 times, and survived the infamous ratcheting pain of The Barkley Fall Classic 3 times. Mario shares his secrets for injury prevention, maintaining high-level consistency across decades, and keeping the passion alive when the trails get steep.   Support the Podcast: If Mario inspired you to keep chasing big goals at any age, please leave us a 5-star rating and review on Spotify or Apple Podcasts!

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 it was actually like when the bell rang and execution met reality. Samir takes us lap-by-lap through the mental and physical highs and lows of the race, how his fueling plan held up over days of relentless running, and the exact moment he realized he was going to be the last runner standing. If you loved his pre-race episode, this victory deep-dive is the ultimate lesson in turning preparation into performance. Follow Samir on Instagram: @bacaponcee Listen to Samir’s First Episode: Episode 39 - Samir Baca Ponce Support the Podcast: If Samir’s victory inspired your training today, please leave us a 5-star rating and review on Apple Podcasts or Spotify!

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 measuring both fluid loss and sodium concentration is a total game-changer for race-day strategy. We tackle the physiological mechanics of gut distress, and debunk long-held myths about muscle cramps. Plus, Michael shares actionable blueprints on pre-hydration, hyper-hydration, and emergency mid-race troubleshooting when your stomach starts sloshing at mile 60. Book a Sweat Analysis: Raynor Strength and Nutrition Follow on Instagram: @raynorstrengthandnutrition Learn More about Precision Hydration Sweat Testing Support the Podcast: Enjoyed this deep-dive into endurance science? Leave us a 5-star rating and review on Spotify or Apple Podcasts!

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 competing at the DI level and then coaching for his alma mater. He breaks down his rapid rise in the ultra scene, including setting a blisteringly fast 12:40:22 course record at the Canal Corridor 100, winning 5 out of his last 6 ultras, and battling at premier events like Javelina Jundred and Grindstone 100K. Caleb also shares favorite workouts, race-day stories, and how coaching collegiate athletes shapes his own mindset on the trail. Follow Caleb on Instagram: @coachbowenmuxc Check Caleb's UltraSignup: Caleb Bowen Profile Check Caleb's Podcast: Bargain Boys Media Check Caleb's performance:  Burning River 50 2026  Enjoyed the conversation? Please subscribe and leave us a 5-star rating and review on Spotify or Apple Podcasts!

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 who uses biomechanics and corrective exercise to return injured athletes to their sports stronger than they were before. John joins us to demystify the injury rehab process and break down the foundational pillars of bulletproof running. We dive into the true role of physical therapy in a runner's routine, why heavy lifting belongs in an ultra-endurance training block, and the most effective strategies for long-term injury prevention. Plus, John finally settles one of the oldest, most fiercely debated topics in the running community: Should runners actually be stretching more? If you want to keep your joints healthy, your muscles balanced, and your trail career thriving for years to come, this episode is essential listening. Support the Podcast: If John's advice helped you fix a nagging ache or rethink your training, please leave us a 5-star review on Apple Podcasts or Spotify!

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 for this unique "last runner standing" event. He pulls back the curtain on his highly specific training block, how he is fine-tuning his nutrition plan to handle the heat and hydration demands of the region, and the exact race goals he has set for himself when the hourly bell starts ringing. If you've ever wanted to know how an elite athlete prepares logistically and mentally for an international backyard ultra, Samir drops the ultimate blueprint in this conversation.

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 racing successes. We break down her dominant victory at the Cacapon 12-Hour Challenge, her stellar 3rd-place podium finish at the grueling C&O Canal 100, and her deep, gritty run at the More Miles Last One Standing Backyard Ultra. But beyond the medals and miles, Alyssa opens up about her most demanding—and rewarding—role yet: being a mom to a very active 4-year-old. Alyssa shares her real-world secrets for balancing peak ultra training blocks with family life, making this a must-listen for every parent trying to find harmony between the trails and the living room. And if you want to hear the one song Alyssa would play on repeat if she could only choose one song - Life Goes On - Oliver Tree   Support the Podcast: If Alyssa's story inspired you to balance your own busy schedule and chase your goals, please leave us a 5-star review on Apple Podcasts or Spotify!

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 Title. Fresh off his most recent victory at the More Miles Last One Standing Challenge—where he conquered a brutal trail course to take the win at 29 yards—Scott takes us behind the curtain of the "last runner standing" format. We dive into the physical toll of grinding out 4.167-mile loops hour after hour and what it was like to share the trail with his son during his latest triumph. Whether you are aiming for your first backyard loop or looking to crack triple-digit mileage, Scott shares the ultimate blueprint for outlasting the field. Check out Scott on Instagram: @beast_coast_trail_running Read Scott's Elite Race Reports: Beast Coast Trail Running Blog Check out the Global Standings: Scott Snell on Yardlore.com Track the Hardware: Scott Snell on UltraSignup Support the Podcast: If Scott's relentless mindset inspired you to get after your own training goals today, please leave us a 5-star rating and review on Spotify or Apple Podcasts!

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 beer mile might start as a party trick for most, Elizabeth treats it as the fine-tuned athletic endeavor it is. She takes us behind the scenes of the World Classic, breaking down the intense physical toll of pairing a blazing 70-second lap pace with rapid gas exchange and carbonation management. Elizabeth shares her elite tactical secrets, from her specialized breathing and chugging techniques to why choosing the right beer is key to winning a world title. Whether you’re looking to shave seconds off your local fun run or just want to marvel at elite-level gastrointestinal discipline, this episode is gold. And Harry Styles, you've officially been challenged to a beer mile. Follow Elizabeth on Instagram: @elizabethlaseter And Beermile.com: @elizabethlaseter For more info on the North American Classic     

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 down with the region's breakout star to find out what fuels her dominant performances. Maeve opens up about her training regimen, how she maintains her signature joyful attitude when the racing gets brutal, and what it really means to run "brave." Plus, she gives us an exclusive inside look at her “audacious” race plans for the rest of 2026 and heading into 2027. If you want a masterclass in elite mindset and pure trail stoke, this is the episode for you.

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 required to back up that many starting lines in such a short window. Whether you're looking to build bulletproof recovery or just want to know how to stomach four beers in a mile, Chris breaks it all down.

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 how he balances the grueling physical demands of 24+ hour races with the joyful, high-energy demands of being a dedicated "Dance Dad." If you’ve ever struggled to find the time for a long run between family commitments, this episode is your ultimate guide to making it all work. Follow John on Instagram: @breezytrailhead Follow John on TikTok: @breezytrailhead Check out John’s UltraSignup: John Calabrese Profile  Support the Podcast: Leave us a review on Apple Podcasts or Spotify!  

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 pulling back the curtain on the backyard format by chatting with two people who experience it from entirely different perspectives: Adam shares his experience as the Race Director steering the ship, and Chris talks about getting back into the starting corral loop after loop. If you have ever been curious about the backyard format, wondered what it takes to organize a multi-day sufferfest, or wanted to know how to trick your brain into running "just one more yard," this dual-perspective masterclass is for you.

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 journey from local West Viriginia trails to the massive point-to-point sandbox of Cocodona. Alisha and Donald pull back the curtain on the mind-boggling logistics required to plan for a multi-day footrace.  But beyond the dirt and the data, Alisha and Donald are deeply rooted in the culture of our sport. We talk about their deep love for the ultrarunning community and why giving back through volunteering, and crewing others means just as much to them as crossing their own finish lines. Whether you’re eyeing a multi-day race yourself or just love a powerful story about teamwork and community spirit, this episode is packed with inspiration, laughs, and pure ultra-wisdom.

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 you can fight back. Whether you are training for a fall marathon or just trying to survive your local 5K loop without melting, this episode is your ultimate summer survival guide. If you would like your own Ice Hat to keep cool this summer: 2 Lowe Ice Hat

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. Carissa and Jeff also talk about their recent success at the Frederick Running Festival where Carissa won the women's 5K and hung on in the half marathon to become the "Queen of the Nut Jobs".  

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, temperatures in the high 30s and wind gusts up to 45 miles an hour. While hypothermia was taking out the field, Woody had one of his best races ever. Its a great story and you won't want to miss it.

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 Marathon in your algorithm: Humanoid robots race runners at Beijing half marathon For more info on the "8th Continent" and the Triple 8 Quest  Zealandia And is Pluto a planet? According to NASA - no...Pluto - a Dwarf planet

The 2LoweRunCo Team had an amazing weekend of racing at the Cherry Blossom 10 miler and 5k, the Delaware Running Festival, the Buck Ridge Burn, and of course, the Gorge Waterfalls 100K. This episode highlights all the running success that was had and Chris gives his account of running for 15 hours over rocks and mountains along the Columbia River. Be sure to stick around to the end for a preview of Adam's upcoming 7th Boston Marathon. This episode was a lot of fun - we hope you enjoy it.   For additional info: Credit Union Cherry Blossom 10 mile and 5K Delaware Running Festival The Buck Ridge Burn Half Marathon Gorge Waterfalls 100K Boston Marathon tracking   To Follow 2LoweRunCo on Instagram For more photos and videos from Chris's trip Aletrailrunner on Instagram

What a weekend for the 2LoweRunCo team. Adam put 4.167 miles on repeat for more than a day and Katie kept up her winning ways with another PR in the half.

Chris and Adam preview the Gorge Waterfalls 100K - this will be Chris's first 100K and Western States qualifying race.  The 100K course feature a variety of surfaces types, primarily rocky semi-technical singletrack mixed with more smooth dirt singletrack and offers a world-class scenic tour through the heart of the Columbia River Gorge National Scenic Area. There is 11,000ft of elevation gain over the 62 miles - you'll want to listen to hear why a towpath runner would want to take on a challenge like this.  

It's finally here! On March 28, Adam will toe the line against some of the best ultrarunners on the East Coast at the Capital Backyard Ultra. In this episode we dive into his training and race day plans and whether or not his toenails survive the weekend.   For near real-time updates and commentary, check out Chris's Instagram  throughout the weekend.

Sports writer Andy Mason joins Adam and Chris to talk running, racing and about his new book, Hagerstown vs the World, which captures how this small town became a national powerhouse in distance running and the runners who made that happen. You can find the book at the Next Chapter Cafe & Book Shop or online.

Adam, Chris, and Katie share their weekend race recaps and then dive into proposed changes to America's oldest Ultra - the JFK 50. If you saw this week's news article, you won't want to miss this episode.   For more information on Adam and Katie's race, check out the The Dark Side 8 Hour Ultra And for more information on Chris's half marathon, check out Virginia Credit Union River City Half & 5k

Chris gets the race recap from Adam and Katie who share their race experience at the Wilmington marathon and half marathon  and then, Taylor Rockwell, better known as Tayrock, joins Adam, Chris, and Katie to share how a simple mindset change has taken running from a punishment to a passion. Tayrock is building an amazing community in Austin, Texas and you won’t want to miss how she is challenging a new group of runners every month this year. You can also find Tayrock on Instagram at @taylor_rockwell and her challenges at @outrunuschallenges

Adam, Chris, and Katie are joined by Heidi and Carrie in part 4 of our February Running Couples Series. Heidi and Carrie give their honest reviews of different ultra formats and marathons, including which ones they will never miss. You'll definitely want to listen in as they share how they have supported each other's running journeys and how they balance their individual strengths and weaknesses.

Adam, Chris, and Special Guest Host Katie Lowe (yes she got a promotion) are joined by Adrienne and Bruce Wren to talk about their running journey, running as a family, and the entire family's big plans to tackle the Last One Standing Ultra in May.   Despite some audio issues, we think you will really enjoy this conversation.

unning, training, and racing relationship. Jennie and Matt Hardy join Adam, Chris, and Katie to talk about Ragnar racing, the Berlin Marathon, and the amazing running community that supports them. And for more information on how you can design your own running awards, check out our friends at Gleam and Glory

It's February and we are kicking off a 4 part series celebrating running couples where we will dive into how they manage their running, training, and racing relationship. In part 1, Adam and Chris are joined by Mike Martin  and Megan Curry from Hagerstown. in 2025, Mike and Megan had a goal to run the entire length of the C&O Canal Towpath. You won't want to miss them sharing tales from this adventure. For more information on the Out Run Us challenges - Instagram @Outrunuschallenges  

Join Adam, Chris, and Katie as they chat about distance challenges, runcations, and dealing with some nasty winter weather.   For more information on the Big Pecker Challenge in Key West Florida: Key West Big Pecker Challenge   Check out Outrun Us! I Dare You Challenge to see how Adam and Chris fare as they chase the final podium spot.

Billy Rudd from CloudSplitter Coffee Joins Adam and Chris to talk Hiking, Ultrarunning, and specialty coffee. Billy shares some great stories from his time peak bagging to finding watermelon seeds at Catoctin, and you won't want to miss hearing how Adam saved Billy's life on the canal one morning. You can also find Billy on Instagram at @brcloudsplitter and @cloudsplittercoffee   For Video of Billy's climb up Katahdin and descent on the knife's edge: Hiking Mount Katahdin - 4K Cinematic Vlog

Katie Lowe joins Adam and Chris to share how the year is starting, some race results, and some new racing adventures.

Adam and Chris are joined by the one and only Fogell McLoving. And, in a Tales on the Towpath exclusive, Fogell makes a big announcement you will not want to miss. 

Adam and Chris talk about the 7000 miles and 50 races they ran in 2025 and set the stage for 2026. We hope you'll tag along to see what the new year brings.

Adam and Chris are joined by the one and only "special guest" Katie Lowe. Katie talks about how she got started running and shares her secrets on how she managed to PR every distance from the Beer Mile to the JFK50 in 2025. She talks everything form training to diet to metal strength.

Adam and Chris are joined by special guest Katie Lowe to talk about winter running: what do you wear, winter safety, and avoiding an icy fall.

Adam and Chris are joined by Katie Lowe to host veteran JFK finishers Beka Good and Robert Kelly. Beka and Robert finished in 12:34:05 and share everything from how they got started in running to how they train to how they manage a full day along the course. A conversation you don't want to miss.

Adam and Chris are joined once again by special guest Katie Lowe to share their 63rd Annual JFK 50 miler experience. From the predawn start to the post race celebration, hear all about their day and the amazing performances of so many other runners.

Chris and Adam talk tapering for JFK and then Adam shares his running journey, his favorite running accomplishments and in the after party reveals a secret he's been hiding from Katie.

Adam and Chris are joined by special guest Katie Lowe to share their tales from past JFK 50 races and answer your questions heading into the 63rd Annual Race on Saturday, November 22. For additional race info, be sure to check out the 2025 Pre-Race Briefing And Here's the proof - Adam vs David Goggins

Adam and Chris recap the 2025 Fire on the Mountain 25/50K and Chris talks about how he got started in running and why he continues to compete after all these years. Be sure to stick around to the end for the after party speed round of questions.

Adam and Chris welcome Katie back to recap Bigs Backyard, Javelina Jundred, and their MCM race experience.

Adam and Chris welcome special guest Katie Lowe to recap the Buzz Sawyer Marathon, half marathon, and 10K.