Finding Strong

• Strength training improves running economy, reduces the risk of injury, and enhances overall performance for endurance athletes.
• Strength training is important for hybrid athletes who combine strength and endurance training.
• Strength training has long-term benefits for maintaining a high quality of life in later years.
• Running slower can improve running efficiency and prevent overuse injuries.
• Proper technique and programming are crucial for effective and safe strength training.
• Metabolic conditioning can help prevent overuse injuries and provide a total body workout for endurance athletes.
• Key exercises for strength training include squats, deadlifts, and bench presses. Integrating strength training into a running routine can be challenging but is essential for improving performance and reducing the risk of injury.
• Managing training load and time is crucial when adding strength training to a running routine, and it may require adjustments to running volume or intensity.
• Strength training can be efficient and effective in as little as 25 to 45 minutes per session.
• The order of strength training and running can vary depending on individual goals, but incorporating strength training before or after intense running sessions can simulate late-race fatigue and improve resilience.
• Customized training programs that include compound lifts, accessories, and dynamic rep ranges are key to maximizing the benefits of strength training.
• Strength training is beneficial for individuals of all ages and can improve bone density, body composition, and overall health and wellness.

Summary

In this episode, Mark and Arthur are joined by guest Ash to discuss their recent race. Ash completed her first ultra and set a marathon PR during the race. They talk about Ash training leading up to the race and the importance of increasing mileage volume. They also discuss the highs and lows of the race, including the challenges of fueling properly. The episode concludes with a discussion on recovery and the importance of maintaining a positive mindset during races and training. In this conversation, Mark, Arthur, and Ash discuss their takeaways from their recent ultra races. They explore the importance of finding ways to make pursuing ultra running more tolerable and the gratitude for being back in the sport. The conversation emphasizes the growth mindset and the choice to push limits, as well as the privilege of suffering and appreciating the moments. They discuss the importance of discipline, doing hard stuff, and setting goals, and they share their plans for future races and training.

Takeaways

• Increasing mileage volume is important for training for longer races.
• Fueling properly during races is crucial for maintaining energy and avoiding fatigue.
• Recovery after a race is important and can involve low-impact cross-training and movement.
• Maintaining a positive mindset during races and training can help overcome challenges and push through difficult moments. Find joy in pursuing your goals.
• Express gratitude for the opportunities to participate in your chosen sport or activity.
• Recognize the toughness and indomitable spirit of others, and gain perspective on your own challenges.
• Choose a growth mindset and push your limits to achieve personal growth and accomplishment.
• Embrace discipline and do hard things to improve in all aspects of life.
• Set goals and break them down into manageable steps to overcome adversity.
• Incorporate strength training into your training to enhance performance.

Chapters

00:00
Introduction and Race Recap

01:26
Ash's First Ultra and Marathon PR

04:31
Mindset and Objectives Leading Up to the Race

08:32
Ash's Running Background

08:46
Training Mileage Leading Up to the Race

12:11
Low Points During the Race

16:07
Fueling Strategies

21:46
Maintaining a Positive Mindset

24:02
Finding Ways to Make Pursuing Ultra Running More Tolerable

24:38
Gratitude for Being Back in the Sport and the Desire for More

25:27
The Inspirational Story of James Lambert

26:51
Realizing the Toughness of Others and the Indomitable Human Spirit

27:47
The Competition Between Ash and Denise

28:16
The Growth Mindset and Choosing to Push Limits

30:00
The Privilege of Suffering and Appreciating the Moments

30:28
Discipline and Doing Hard Stuff

31:25
Choosing Growth Mindset and Creating Your Own Fate

32:13
The Importance of Discipline in All Aspects of Life

33:01
Setting Goals and Translating Discipline to Real Life

34:36
The Bridge Between Goals and Accomplishment

35:03
The Importance of Doing Hard Stuff and Stepping Out of Comfort Zones

36:56
Taking Tasks One Step at a Time and Overcoming Adversity

37:05
Ash's Next Big Race and the Potential in the Sport

39:16
Mark's Next Big Race 

41:41
Adding More Climbing to Training for Effective Race Day Performance

42:54
Improving Fueling and Incorporating Strength Training for Better Performance

45:21<

Summary

In this episode, Mark and Arthur interview Don Reichelt, a mountain ultra trail runner and current USATF 100 mile national champion from Colorado. Don shares his journey into ultra-running and how he went from being a triathlete to tackling ultra-marathons. He discusses his training routine, emphasizing the importance of going slow and incorporating strength training. Don also shares his mental strategies for overcoming challenges during races and avoiding the comparison trap. He talks about his nutrition approach and the importance of individual experimentation. Lastly, Don shares his recovery methods, including mobility work, saunas, and ice plunges. In this conversation, Don discusses various topics related to running and training. He shares his insights on replicating the mindset of a threshold run, balancing data tracking and training, the importance of tracking sleep, his future plans in the sport, reflections on the past 10 years, his interview series called Tiny Bench Big Questions, and the rivalry between Iowa and Nebraska in terms of corn and football.

Takeaways

• Go slow and incorporate strength training in your training routine.
• Develop mental strategies to overcome challenges during races.
• Experiment with nutrition to find what works best for your body.
• Focus on personal growth and avoid comparing yourself to others.
• Prioritize recovery through mobility work, saunas, and ice plunges. Find ways to replicate the mindset of a threshold run without overexerting your body.
• Balance data tracking by defining success before a run and focusing on simple metrics.
• Track your sleep as it directly correlates to your performance and overall well-being.
• Focus on the joy and purpose of running rather than solely pursuing competitive goals.
• Connect with others in the running community and engage in meaningful conversations.

Chapters

00:00
Introduction and Guest Introduction

03:04
How Don Got Into Ultra-Running

07:37
Training and Recovery Methods

12:42
Mindset and Mental Strategies

19:38
Avoiding Comparison and Focusing on Personal Growth

29:55
Nutrition and Recovery

38:49
Replicating the Mindset of a Threshold Run

40:16
Balancing Data Tracking and Training

44:08
The Importance of Tracking Sleep

46:34
Future Plans in the Sport

50:48
Reflections on the Past 10 Years

57:38
Don's Interview Series: Tiny Bench Big Questions

01:01:06
Iowa vs. Nebraska: Better Corn and Football

01:01:24
Where to Find Don

In this episode, Arthur interviews Mark as a reintroduction to new listeners. Mark returns to racing -  Arthur and Mark dive into  how Mark grew through adversity and into new updates in Mark's life.

In this episode:

• Mark's background in competition and coaching
• Mark's mentality around pushing his limits
• Mark's future plans for competition, coaching and life.
• Mark speaks to the grit required in  endurance, sharing the mentality around finding balance between  training and the parenting the little ones that help fuel his return.

Additionally, the hosts explain the importance of pushing through adversity, blooming through resilience, and the profound fulfillment that lies at the edges of the human limits.

0:34

Introduction to Ultra Race Training

6:30

From NPC Bodybuilding to Ultra Running

14:30

Mental Toughness and Training Routine

18:29

Training, Work, and Diet Discussion

23:14

Vegetarianism and Future Race Goals

28:42

Pushing Limits and Finding Fulfillment

39:00

Training With Kobe Bryant, Pursuing Excellence

48:39

Start Coaching, Build Community

Summary

In this episode, host Mark Bottenhorn interviews host Arthur Blue, a former military/Special Forces captain and accomplished ultrarunner. They discuss Arthur's journey into ultrarunning, the mental resilience required in endurance sports, and Arthur's two-year sobriety milestone. They also explore Arthur's transition from a career in finance to the health and wellness industry, including his involvement with a black-owned outdoor retailer and his work with Fleet Feet and Team Red, White and Blue. Throughout the conversation, they emphasize the importance of setting positive examples for children and pursuing excellence in all aspects of life. In this conversation, Arthur discusses his experiences in ultra racing and the lessons he has learned along the way. He emphasizes the importance of taking control of your own life and not relying on others to make changes for you. Arthur shares his podium finishes and tough DNFs, highlighting the valuable lessons he learned from each race. He emphasizes the importance of running your own race and staying focused on the task at hand. Arthur also discusses the future of his ultra running career and the barriers faced by people of color in the sport. He shares his thoughts on making ultra running more inclusive and welcoming for all.

Takeaways

Take control of your own life and make the necessary changes to achieve your goals.
Learn from both your podium finishes and your tough DNFs to grow as an athlete.
Focus on running your own race and stay present in the moment.
Flip your training schedule and expose yourself to uncomfortable situations to develop mental toughness.
Work towards making ultra running more inclusive and welcoming for people of color.

Chapters

00:00 Introduction and Background
06:28 Getting Started in Ultrarunning
10:57 Simulating Mental Resilience in Training
14:53 Celebrating Sobriety
18:13 Negative Impacts of Alcohol on Performance
20:25 Turning Point and Steps to Stop Drinking
28:37 Transitioning from Finance to Health and Wellness
31:07 Investing in Black-Owned Outdoor Retailer
32:50 Involvement with Fleet Feet and Team Red, White and Blue
34:46 Setting Examples for Children
37:57 Taking Control of Your Life
39:24 Podium Finishes and Tough DNFs
42:11 Lessons Learned from Races
43:24 Running Your Own Race
46:19 Mental Preparation for Challenges
50:46 Future of Ultra Running Career
51:23 Barriers Faced as a Person of Color in Ultra Running
52:44 Making Ultra Running More Inclusive
57:38 Breaking Stereotypes

Summary

In this episode, Mark and Arthur discuss their training routines and the importance of building a proper training program. They emphasize the need for proper footwear and mastering the basics of training, including nutrition and recovery. Mark shares his training week, which includes running, strength training, and active recovery. Arthur discusses his unconventional training routine, which includes running, lifting, and longer runs on weekends. They also address frequently asked questions about pre-workout supplements, activation exercises, and the timing of strength training in relation to running. In this episode, Arthur and Mark discuss the relationship between lifting and running, the recommended frequency of lifting for endurance athletes, the effectiveness of chocolate milk as a post-training recovery drink, and their favorite recovery tools.

Takeaways

• Proper footwear is essential for preventing injuries and optimizing performance.
• Mastering the basics, such as nutrition, recovery, and sleep, is crucial for long-term success in endurance sports.
• Training programs should be tailored to individual goals and fitness levels.
• Metabolic conditioning and warm-up exercises can improve performance and reduce the risk of injury.
• Pre-workout supplements are not necessary but can provide a performance boost for some athletes.
• Activation exercises before running can help activate muscles and improve running efficiency.
• The timing of strength training in relation to running depends on individual goals and preferences. For harder and longer runs, it is recommended to do the run before lifting.
• The recommended frequency of lifting for endurance athletes is typically two to four times a week, with three times a week being the sweet spot.
• Chocolate milk can be a convenient post-training recovery drink due to its carbohydrate-to-protein ratio, but it may not be the ideal choice.
• Basic recovery tools like foam rollers and lacrosse balls can be effective and affordable options for recovery.

Chapters

00:00
Introduction and Training Routines

03:27
Building a Training Program

08:23
Importance of Proper Footwear

10:18
Mastering the Basics

13:54
Arthur's Training Week

18:23
Mark's Training Week

25:21
Metabolic Conditioning and Warm-up

34:16
Pre-Workout Supplements

36:21
Activation Exercises

38:09
Strength Training

40:12
Lifting and Running

42:10
Recommended Frequency of Lifting

43:06
Is Chocolate Milk Ideal for Post-Training?

46:35
Favorite Recovery Tools

49:11
Wrap-Up and Gratitude

Arthur and Mark explore the various tactics for optimizing your mindset and finding your true capabilities. The hosts pull from personal experience in endurance, career, and coaching

The tactics include:

• Growth mindset vs Fixed Mindset
• Victim Mindset
• Facing fears
• Self Belief & Doubt
• Pursuit

Ultra endurance athlete and coach, Mark Bottenhorn and Ultra Endurance Athlete Arthur Blue, are on a mission to find the strongest version of themselves. Episodes touch on topics including, performance, fitness, nutrition, mental health, and mindset. Please like, rate, share and subscribe if you find value in our content. 
Arthur: @Arthur.Blue3 
Mark: @bottenhornrunning

Arthur and Mark dive into five listener questions:

How do you determine ideal mileage for yourself or an athlete?

What are ways to improve recovery?

Can endurance athlete start later in life?

How can I lift heavy and run fast?

Popular social media trends vs realistic training?

@Arthur.Blue3

@bottenhornrunning

Coach and Sub4 Miler Kevin Kelly joins Michael and Mark for the second time. In this week's episode the trio talk about an outside factor that many people do not consider in their training; stress. Kevin, Mark and Michael draw from their personal history and coaching experience to make a case for being aware of stress and the potential downsides.

Stress decreases performance, increases effort, plays a hormonal role, and impacts motivation - that's not exactly ground breaking. The group covers multiple topics relating to stress including:

• Environment
• Journaling
• Fitness Trackers
• Comparison
• Sleep
• Social media
• Practical tips to destress.

As always, if you want to support the show you can:

Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning

Check out Kev @kev.kelly & @kevinkellycoaching - He's a Finding Strong Approved coach and a wonderful person. 

OR if you are in the need for high quality sports nutrition supplements, check out Vedge, a brand that that Mark  uses -  to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 10% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!

Thank you for the support!

Mark and Michael sit down and cite recent moments of adversity in their training and racing, and discuss practically, how those moments can shape the outcome of a race, a training week, or a whole training cycle. 

As always, if you want to support the show you can:

Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning 

OR if you are in the need for high quality sports nutrition supplements, check out Vedge, a brand that that Mark  uses -  to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 10% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!

Thank you for the support!