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POUR = PILLARS OF ULTRA RUNNING
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Takeaways

• Trail running shoes with good tread are essential for running a hundred mile race.
• Having two pairs of shoes for different terrain and foot comfort is recommended.
• Moisture-wicking socks are important to prevent blisters and discomfort.
• A good hydration pack is necessary for carrying water and other essentials during the race.
• A reliable headlamp is essential for running in low-light conditions.
• Proper nutrition and fueling strategies are crucial for endurance during a hundred mile race.
• Carry a waterproof jacket or poncho to stay dry in wet weather.
• Wear a hat to protect your face from the sun.
• Apply sunscreen regularly to protect your skin from the sun.
• Pack a first aid kit with essential items for emergencies.
• Consider additional gear like trekking poles, gloves, sunglasses, and wipes for added comfort and convenience.
  
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Show Links:
Trail to 100 Instagram

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Takeaways

• Perseverance and dedication are essential in overcoming challenges in ultra-running.
• The support and camaraderie of the trail running community play a crucial role in an athlete's journey.
• Career transitions can lead to unexpected opportunities and personal growth.
•  Perseverance and a positive attitude are essential in overcoming setbacks and challenges in trail running.
• The supportive community and inspiration from others play a significant role in maintaining motivation and pushing through difficult races.
• Learning from experiences and adjusting strategies is crucial for improvement and continued success in endurance events.

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Show Links:
Tom's Instagram: tgmonte

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Takeaways

• Balancing running with family commitments can be challenging, but open communication and compromise are key.
• Race experiences can vary greatly, and physical and mental challenges are part of the journey.
• Perseverance and a positive mindset are crucial in overcoming obstacles in ultra running. Go into a race without expectations and focus on the experience rather than the outcome.
• Having a support system and running with friends can make a big difference in a race.
• Balancing running with family planning can be challenging, but it's important to prioritize what is most important to you.
• Wild Sense Goods offers clean and biodegradable products for runners.

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Show Links:
https://wildsensegoods.com/
Kathy's Insta: @ultra_kathy

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Takeaways
-Prioritizing exercise can be a valuable life lesson for children, teaching them the importance of health, setting boundaries, and working towards goals.
-It's important to manage time and set boundaries to ensure that running doesn't take away from more important aspects of life.
-Self-reflection and honesty are key in determining whether running is being prioritized appropriately and not at the expense of other important responsibilities.
-Giving oneself grace means acknowledging that one has done their best and accepting the outcomes, while avoiding attaching shame or guilt to perceived shortcomings.

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POUR=Pillars of Ultrarunning - STRENGTH

Takeaways:

• Running in the mountains can help prepare hunters for the physical demands of backcountry hunting.
• Strength training is crucial for injury prevention in runners and should focus on compound movements and balance, volume and intensity.
• Finding a coach or trainer who understands both running and strength training is important for creating a balanced training plan.
• Strength training not only strengthens muscles but also tendons and ligaments, making them more resilient to injury.
• Balancing volume and intensity in strength training throughout the year is essential for optimal performance in running.
• Mountain runners require all-around athleticism and tend to be more muscular than road runners.
• Transitioning to a barefoot minimalist style of running should be done gradually and with attention to form adjustments.
• Exercises such as box step-ups, planks, and push-ups can help prevent injuries in runners.
• Hunting experiences can improve running by providing mental and physical preparation for long periods of time in the mountains.
  
  

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Show Links:
Hire Caleb as your coach at traintohunt.com
Instagram: @caleb.mathewson

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Takeaways:
-Running long distances can be a powerful way to raise awareness and support for a cause.
-Training for a 100-mile race requires dedication, mental toughness, and careful preparation.
-Having a support system, including pacers and crew members, can make a significant difference in achieving race goals.
-Overcoming physical and mental obstacles during a race requires perseverance and a strong sense of purpose.
-Proper preparation, including strength training and nutrition, is crucial for success.
-Mental resilience and learning from past mistakes are key to overcoming challenges.
-The support and sacrifice of loved ones can make a significant impact on race day.
-Desire and confidence are essential for achieving the goal of running 100 miles.

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Show Links:
https://www.prayingninjawarrior.com/
https://www.instagram.com/praying_ninja_warrior/

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Takeaways

•  Running can be a healthy addiction
• Anything can happen during a 100 mile race
• It's important to put yourself in a space of the unknowns
• Sometimes problems are solved in your subsoncious while you are running
• Embrace the environment and conditions you are currently in
• Don't be afriad
• DO IT NOW. Don't wait until...

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POUR=Pillars of Ultrarunning
NUTRITION
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Julie Shobe, an ultra running nutritionist, discusses the importance of nutrition in ultra running and provides guidance on creating a fuel plan. She addresses individual differences in nutrient needs. Julie emphasizes the need for planning nutrition in advance and offers tips for managing unexpected changes in nutrition during a race. Julie also shares tips on training the body to eat and run simultaneously, including practicing eating during speed workouts. Additionally, she addresses the issue of diarrhea during a run and suggests strategies to minimize its occurrence.

Takeaways

• Carbohydrates are the primary source of energy for ultra runners
• Protein, sodium, and hydration are also important for performance and recovery in ultra running.
• Individual differences, such as gender and age, can impact nutrient needs.
• Symptoms of electrolyte imbalance include nausea, headache, and increased urination.
• Planning nutrition in advance and having backup options can help ensure adequate fueling during a race. 
• Training the body to eat and run simultaneously requires practice and gradually increasing food intake during runs.
• To minimize the occurrence of diarrhea during a run, it is important to identify trigger foods and ensure a diverse intake of carbohydrates.

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Show Links:

Instagram: @ultra.running.nutrition
Julie's first episode
E-mail: [email protected]

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POUR = The Pillars of Ultrarunning
Join us as Jeff Browning teaches us about nutrition!
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Jeff Browning discusses his journey into the 100 mile distance and his transition to a different nutrition strategy. He shares his experiences with nutrition mistakes and how he realized the need for a change. Jeff provides insights into his current nutrition approach, emphasizing the importance of prioritizing protein and avoiding certain foods. He also discusses race day nutrition and offers advice for those looking to start a new nutrition approach.  Browning discusses strategies for managing GI issues during races. And finally, he reflects on the impact of ultrarunning on his life, including career changes and a deeper connection with nature.

Takeaways

• Transitioning to a different nutrition strategy can have a significant impact on performance and recovery.
• Prioritizing protein in every meal and avoiding certain foods, such as added sugar and seed oils, can be a good starting point for improving nutrition.
• On race day, it is important to have a strategic approach to nutrition.
• Protein intake and strength training are crucial for maintaining muscle mass, especially as we age. 
• Individualize hydration strategies based on sweat rate and environmental conditions.
• Calculate electrolyte needs based on sodium and potassium ratios.

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Show Links:

coaching: GiddyupUltra.com

athlete: GoBroncoBilly.com

instagram: @gobroncobilly

twitter: @gobroncobilly

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Mike Mcknight, former guest of the podcast, discusses his motivation for running ultra marathons, the mantra that drives him, and the role of faith in his running journey. He shares how his faith has been strengthened through running and how it has helped him become a better runner. He emphasizes the importance of balancing running with other aspects of life and finding ways to give back.

Takeaways

• Running ultra marathons can serve as a way to set an example for others
• The mantra 'Comfort is a waste of potential' can be a powerful motivator in pushing through challenges.
• Faith can play a significant role in running, providing strength and guidance during low points.
• Bringing God into the equation can help prevent running from becoming an idol and keep priorities in check.
• Taking care of oneself through running is not selfish but allows for a better version of oneself to be present for loved ones.
• Finding ways to give back and involve others in the running journey can help maintain a balanced perspective.

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Show Links:
Mike's First Episode on Trail to 100
Mike's Instagram
Link to the Jesus Painting

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