Charlie Lawrence just set a new World Record for the 50 mile distance at the Tunnel Hill race in Illinois. Running a mind blowing 4:48:21, and he never doubted that he could do it. Growing up the son of two athletes Charlie was a cocky kid who in Elementary School was faster than every kid on the Middle School Cross Country team. In Middle School he ran on the High School Varsity team, and eventually would run in College and earn All Big Ten Honors running for the University of Minnesota.
A debut marathon that would qualify him for the Olympic trials and a spot on the Brooks Hansen team Charlie would gain the skills necessary to attempt breaking a world record set by Jim Walmsley.
This was such a fun conversation filled with laughs and insight into what makes Charlie tick. His extreme self confidence is charming and even endearing. Get to know a rising star in the sport.
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Charlie Lawrence: 50 Mile World Record

Every runner has a story, and we share those stories with a few laughs along the way. Running should be fun, and so should running podcasts.

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In this conversation, Ryan and Kris discuss various topics, including living in Santa Barbara, wine cellars, and their mutual friend Michael McDonald. They also touch on Kris's work with Spartan and the challenges faced by the company during the pandemic. Kris shares his perspective on the corporate entrance into trail running and the importance of supporting local races. The conversation concludes with a humorous anecdote about injuries at obstacle course races. In this conversation, Kris Brown and Ryan discuss Kris's experience finishing 10th in the Western States 100 race. They also talk about Kris's coaching approach and the importance of finding workouts that excite and motivate athletes. Kris shares his favorite workouts, including hard climbs, back-to-back long runs, and long marathon-paced flat runs. He emphasizes the value of intuition and individual preferences in training. The conversation also touches on the topic of ball busting as a form of camaraderie and friendship.
Takeaways
Living in Santa Barbara and the challenges of finding friends with similar interests
The impact of corporate involvement in trail running and the importance of supporting local races
The struggles faced by Spartan during the pandemic and the company's shift in focus
The humorous and sometimes dangerous aspects of obstacle course races Finding workouts that excite and motivate athletes is crucial for effective training.
Hard climbs, back-to-back long runs, and long marathon-paced flat runs are valuable workouts for ultra runners.
Individual preferences and intuition play a significant role in training.
Ball busting can be a form of camaraderie and friendship among athletes.
Chapters
00:00 Living in Santa Barbara and Wine Cellars
03:03 Corporate Involvement in Trail Running
09:06 Challenges Faced by Spartan
33:57 Finding Exciting Workouts for Effective Training
41:23 Ball Busting as Camaraderie and Friendship
56:02 Appreciating the Sunrise at Western States
01:03:09 Individual Preferences and Intuition in Training
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Kris Brown: It Keeps Your Running

Noah Shaw shares his running journey and his debut at the Umstead 100-mile race. He started as a wrestler and then got into gravel biking before transitioning to running. He quickly progressed in his running career, completing a marathon and several ultras within a year. Noah joined the Tuff Running Club and found a supportive community of runners. He mentally prepared for the Umstead 100 by trusting the process and focusing on his training. Noah's story highlights the importance of perseverance, mindset, and finding a supportive community in achieving running goals. Noah Shaw reflects on his experience running the Umstead 100-mile race and how it transformed his perspective on running and life. He discusses the support he received from the Tough Running Club and the motivation he found in the camaraderie of the race. Noah shares his race strategy, nutrition plan, and the mental challenges he faced during the race. He also talks about his future plans in trail running and the impact of his wrestling background on his approach to training.
Takeaways
Running a 100-mile race requires mental and physical preparation.
Training with a supportive community can enhance the running experience.
Progressing from shorter races to longer distances can be achieved with consistent training and dedication.
Running slower in training can lead to better race day performance.
Finding a focus and passion for running can drive motivation and commitment. The support and camaraderie of the Tough Running Club played a crucial role in Noah Shaw's success in the Umstead 100-mile race.
Having a race strategy and nutrition plan in place helped Noah stay focused and perform well throughout the race.
Noah's wrestling background helped shape his mental toughness and discipline in training and racing.
Completing the Umstead 100-mile race has inspired Noah to continue pursuing running and set new goals for himself.
Chapters
00:00 The Challenges of Running a 100-Mile Race
03:20 Noah Shaw's Journey to the Umstead 100
08:53 The Importance of Training and Mindset
27:26 The Unknowns and Comforts of the Umstead 100
29:59 Race Strategy and Nutrition: Keys to Noah Shaw's Success in the Umstead 100
38:09 From Wrestling to Running: How Noah Shaw's Background Shaped His Approach
44:23 Setting New Goals: How Completing the Umstead 100 Inspired Noah Shaw
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Noah Shaw: Finding Focus

Sarah Wallace discusses her experience running the Southern States 200, a point-to-point 200-mile race in Alabama. She shares how she became interested in 200-mile races and why she enjoys the challenge of staying out in the woods for as long as possible. Sarah talks about the logistics and planning involved in a 200-mile race, including crewing and pacing. She also highlights the importance of doing research on race directors and the race itself. Sarah's mom joined her as part of her crew, and they both enjoyed the experience of interacting with other crews and volunteers. Sarah shares her training approach for a 200-mile race and the challenges of managing sleep during the race. Sarah Wallace discusses her experience running the Southern States 200-mile race and highlights the importance of adaptation and mental toughness in ultra-running. She emphasizes the changing preferences and needs during the race and the excitement of experiencing highs and lows. Sarah also praises the supportive running community and the beautiful course of the race. She shares her lowest point as struggling to stay awake and her favorite part as running with inspiring women. Sarah concludes by mentioning her upcoming races and the joy of being part of different running communities.
Takeaways
The Southern States 200 is a point-to-point 200-mile race in Alabama that offers a unique challenge for ultrarunners.
Doing research on race directors and the race itself is important when considering a first-year race.
Crewing and pacing are crucial for the success of a 200-mile race, and having a supportive and knowledgeable crew is essential.
Training for a 200-mile race involves building a strong base, running high mileage, and doing long back-to-back runs.
Managing sleep during a 200-mile race can be challenging, and listening to your body's cues is important. Adaptation and mental toughness are crucial in ultra-running, as preferences and needs change throughout the race.
Experiencing highs and lows during a race adds excitement and reminds runners that things can turn around.
The supportive running community and well-organized races contribute to a positive race experience.
Running with inspiring women can be a motivating and moving experience.
Choosing races that align with personal preferences and being part of supportive running communities can enhance the overall running experience.
Chapters

00:00 Introduction to the Southern States 200
09:27 The Role of Crewing and Pacing in a 200-Mile Race
25:32 Adapting and Staying Mentally Tough
42:00 Running with Inspiring Women: The Best Part
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Sarah Wallace: The Southern States 200

Jen Shetler discusses her experience running the Umstead 100 and her journey into ultra running. She shares her excitement about earning her first hundred mile buckle and the joy of wearing it everywhere. Jen also talks about the running community and the support and inspiration she finds among fellow runners. She opens up about her exercise-induced anaphylaxis and how she manages it during races. Jen also discusses the creation of the Tuff Run Club and how it has grown into a supportive and fun community for runners of all levels. Jen Shetler shares the story of how her DNF at Umstead 100 led to the creation of the Tuff Run Club, a supportive and inclusive community of runners. The club has grown to over 600 members in less than a year and has become a source of joy and inspiration for Jen and others. She emphasizes the importance of being a no-drop group and creating a welcoming environment for runners of all abilities. Jen also discusses the transformative power of running and the positive impact it has had on her life.
Takeaways
Earning a hundred mile buckle is a significant accomplishment and a source of pride for ultra runners.
The running community is filled with supportive and inspiring individuals, from elite athletes to everyday runners.
Everyone faces challenges in running, whether it's physical or mental, and finding ways to overcome them is part of the journey.
The Tuff Run Club is a community that welcomes runners of all levels and provides support, encouragement, and fun.
Planning and preparation are key in managing health conditions during races, and having a support system can make a big difference. A DNF can lead to something positive and transformative, as it did for Jen Shetler when she started the Tuff Run Club.
Creating a no-drop group and fostering a welcoming environment for runners of all abilities is essential for building a supportive community.
Running can have a profound impact on one's life, providing a sense of belonging, support, and personal growth.
The TuffRun Club has grown rapidly and become a source of joy and inspiration for its members.
Finishing a challenging race like Umstead 100 can be a powerful affirmation of one's ability to overcome obstacles and do hard things.
Chapters
00:00 Earning the Umstead 100 Buckle
09:15 The Tough Run Club
31:05 The Birth of the Tough Run Club
38:23 The Life-Changing Impact of Running Clubs
52:30 Taking on UltraSignUp
01:02:58 The Lows Don't Last: Overcoming Challenges
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Jen Shetler:  Allergic To Running..... Seriously

In this conversation, Haley Shapley discusses her book 'Strong Like Her' and her own fitness journey. She talks about the process of creating the book, including the collaboration with a celebrity photographer for the stunning pictures. Haley also shares her personal experience with fitness, from playing sports in her youth to discovering the benefits of strength training as an adult. She discusses the relationship between strength training and running, and how it can improve performance and prevent injuries. Haley also talks about her experience competing in a bodybuilding competition and the challenges she faced. Finally, she addresses the issue of the gym environment and the importance of creating a welcoming space for everyone. In this conversation, Haley Shapley discusses the historical and cultural perspectives on women's strength and athleticism. She highlights the challenges women faced in the bodybuilding and fitness world, including the propagation of myths and stereotypes. The conversation also explores the societal expectations of femininity and the binary thinking that categorizes strength as masculine and weakness as feminine. Shapley emphasizes the importance of strength training for all athletes, including runners, to prevent muscle loss and improve overall health. She encourages women to challenge societal norms and pursue their fitness goals without fear of judgment.
Takeaways
The book 'Strong Like Her' celebrates rule breakers, history makers, and unstoppable athletes, with stunning pictures of 23 amazing athletes.
Strength training can change your perception of your body and improve performance in various sports, including running.
Setting goals and challenging yourself is an important part of the fitness journey.
The gym environment has become more welcoming for women, but there is still work to be done to create an inclusive space for everyone. Women in the bodybuilding world have faced challenges and stereotypes, including myths about fertility and femininity.
Societal expectations have categorized strength as masculine and weakness as feminine, leading to binary thinking.
Strength training is important for all athletes, including runners, to prevent muscle loss and improve overall health.
Challenging societal norms and pursuing fitness goals can lead to empowerment and a stronger relationship with one's body.
Chapters
00:00 Introduction and Book Collaboration
08:51 The Power of Strength Training in Sports
29:10 Challenging Fitness Myths and Stereotypes
39:08 The Impact of Binary Thinking

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Charlie Lawrence: 50 Mile World Record

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