Run The Riot Podcast – Details, episodes & analysis

In this episode of Run the Riot, we chat with Andrea Carter and Devin Nelson, two incredible ultrarunners who share their exhilarating experience at the High Lonesome 100. We dive into the challenges they faced, the training that got them there, and the importance of a strong community in ultrarunning. Show notes: http://www.theriot.run/hl100 #highlonesome100 #ultrarunning #ultrarunning #trailrunning #trailrunner #runtheriot

Welcome back to the Run the Riot Podcast! Today, we have an inspiring story from our very own Run the Riot athlete, Andy Becker. Just a week after conquering his first 100-miler at the Yeti 100 in Washington, Andy shares his journey from being a 220-pound smoker diagnosed with MS to becoming an accomplished ultrarunner. Tune in to hear about his transformation, training, and the incredible support that helped him achieve his ultrarunning goals. Episode Highlights Andy’s Background: From a music teacher in Portland, Oregon to an ultrarunner. Diagnosis and Transformation: How a diagnosis of MS led Andy to change his life and eventually embrace ultrarunning. Training for the Yeti 100: The preparation, the challenges, and the mental strength required. Race Day Experiences: Insights from the Yeti 100, including overcoming obstacles and the power of support from his crew. Lessons Learned: Andy shares his biggest takeaways from the race and his advice for aspiring ultrarunners. Show Notes: http://www.theriot.run/andyb

In this conversation, Alex Larson, a registered dietitian and founder of Alex Larson Nutrition, discusses the importance of nutrition in endurance sports. She shares her background and how her own experience as an athlete led her to specialize in sports nutrition. Alex emphasizes the need for proper fueling during training and races, including the evolution of endurance nutrition and the importance of training the gut. She also discusses the role of hydration, electrolytes, and caffeine in performance. Alex explains her personalized nutrition coaching process and the focus on day-to-day nutrition for optimal recovery and overall well-being. In this conversation, Alex Larson discusses the importance of intentional eating and recovery for endurance athletes. She emphasizes the need for a consistent supply of nutrition throughout the day and the importance of fueling adequately during races. Larson also addresses the topic of metabolic efficiency and the role of carbohydrates and fat adaptation in endurance sports. She highlights the challenges of following a keto-style diet and the importance of finding a balance between clean eating and fueling properly. Additionally, Larson discusses the significance of protein intake for masters athletes and provides tips for optimizing protein consumption throughout the day. Show notes: http://www.theriot.run/alexlarson Takeaways - Proper nutrition is crucial for endurance athletes to optimize performance and recovery. - Training the gut is important to tolerate higher levels of fueling during long-distance events. - Balancing real food and sports fuel can provide a variety of flavors and textures for better fueling during races. - Sweat testing and understanding individual electrolyte needs can help athletes optimize hydration strategies. - Caffeine can be used strategically for performance benefits, but individual tolerance and timing are important. - Personalized nutrition coaching focuses on individual goals, day-to-day nutrition, and gradual changes for long-term success. - Nutrition plays a significant role in overall well-being and energy levels for athletes. 00:00 Introduction and Background 03:00 The Importance of Nutrition in Endurance Sports 06:00 The Evolution of Endurance Nutrition 09:00 Training the Gut for Fueling 12:00 Race Fueling Strategies 18:00 Balancing Real Food and Sports Fuel 21:00 Sweat Testing and Electrolyte Needs 25:00 Caffeine as a Performance Aid 28:00 Personalized Nutrition Coaching Process 33:00 The Impact of Nutrition on Overall Well-being 35:00 Post-Race Recovery Nutrition 37:53 Intentional Eating and Recovery 40:36 Metabolic Efficiency and Fueling 46:04 Underfueling and Protein Intake 52:57 Nutrition for Masters Athletes 55:48 Optimizing Protein Intake 58:50 Getting in Touch with Alex Larson

AJW (Andy Jones-Wilkins) has been a big part of our sport for quite some time.  He hasn’t been afraid to make a statement both in his competitiveness on the trails and in his writing and interviews.  It was such a pleasure getting to know AJW and gain some insight into his history, methods, and mindset in ultrarunning.  I know you’ll enjoy listening in as we laugh together and unpack some of what makes our sport so great. Show Notes:  http://www.theriot.run/ajw

Arnold is a very experienced runner here in Tulsa who has had a really interesting life.  Until middle school, he grew up on a Navajo reservation in Arizona with no electricity or running water.  The life he lived there, prepared him to be an Ultrarunner later in life.  Arnold ran his first ultra, a 100 miler, in 2006, and has been testing himself every since.  So far he’s completed 29 hundos and shows no sign of stopping.  This year, he’ll be attempting his second finish at the infamous Badwater 135! Show notes:  http://www.theriot.run/arnold

Examining the Process... What race should I run? How am I going to prepare for this? Travel Logistics Race Logistics Crew?  Pacer? Equipment? Nutrition? Dealing with a taper. What did I miss?

Remember to Run Happy -  I did and had a blast at the Flatrock 50K!

You’re going to enjoy my conversation with Brad Taylor.  Brad lives in Texarkana.  We met while running LOViT 100 and then we visited during the Ouachita 50 in Arkansas when I was crewing and pacing my coach, Cliff.  Brad is a strong runner, a good dude, and a friend.  He owns the FKT for Arkansas’ famous Eagle Rock Loop!  We talk about that experience, Arkansas Traveller, Last man Standing Races, and all kinds of fun stuff dealing with running ultras. Show notes at: http://www.theriot.run/bradtaylor

I really enjoyed getting to know Ron Ruhs.  He is an awesome guy.  He runs ultras, plays in a punk band, visits Hawaii, and helps put on races!  Join us as we have a blast talking about the joy and craziness of running long and all kinds of other fun stuff!  We talk about the Hurt 100, all the Goatz races in Nebraska, Oklahoma races (Pumpkin Hollar, Post Oak, etc.), Western States and others. Show notes:  HTTP://www.theriot.run/ronr

Fawn Hernandez recently completed the 223 mile Ouachita Trail FKT!  Fawn and her husband, Justin are friends in South Louisiana.  They are both strong Ultra Runners and all-around awesome humans!  We cover a lot of ground in this episode.  After the sudden loss of her father, Fawn questioned whether she would or could undertake this FKT attempt.  She focused herself and got to the start for her dad.  We talk about her running background and how she trained, planned, and ultimately ran the OT FKT. Show notes: http://www.theriot.run/fawn