In this episode, Scott talks with ultrarunner and coach, Liza Howard about how endurance athletes can train, race, and stay safe in hot conditions.

Liza shares practical strategies for heat acclimation, managing effort when temperatures rise, fueling when your body doesn't want to cooperate, and recognizing the warning signs of heat exhaustion. She also talks about aging as an endurance athlete, navigating perimenopause, and adjusting training in a way that supports long-term performance instead of fighting against the body.

Whether you're training through summer, preparing for a hot race, or learning how to adapt as your body changes, this conversation is packed with useful, real-world advice.

In this episode, we talk about:

• How heat impacts running performance and recovery
• Why fitness matters, but effort still has to change in hot conditions
• Heat acclimation strategies runners can use in training
• How to practice cooling strategies before race day
• Fueling and hydration challenges during hot races
• What heat exhaustion can feel like and how to respond
• Clothing, gear, and race-day planning for extreme heat
• How aging, hormones, and recovery needs can change training
• Building confidence when your body doesn't respond the way it used to
• Liza's work with Band of Runners and upcoming camp opportunities

Key takeaways:

• The fitter you are, the better prepared you may be for heat, but you still need to slow down and manage effort.
• Heat strategies should be practiced during training, not saved for race day.
• Cooling, hydration, pacing, and fueling all work together. There is no single magic fix.
• Training through hot weather requires patience, flexibility, and respect for what your body is handling.
• Aging does not mean you are done improving, but it may require smarter recovery and more intentional training choices.

Notable quotes:
"The fitter you are, the better you'll handle the heat."

"Run slower, keep effort down in the heat."

"Practice heat strategies during training, not just race day."

Chapters:
00:00 Introduction and weather talk
01:02 Liza's running journey and health challenges
03:47 Aging and running: overcoming age-related doubts
06:39 Navigating perimenopause as an athlete
09:21 Training adjustments and recovery strategies
12:05 Managing heat during training and racing
19:22 Fueling strategies in hot conditions
21:45 Fueling strategies for hot races
23:29 Understanding heat exhaustion
26:23 Navigating challenges during races
29:58 Recap of heat management techniques
31:12 Band of Runners initiative
33:43 Exploring new locations for training
36:35 Closing thoughts and future plans

Resources mentioned:
Band of Runners: https://www.bandofrunners.org/ners.org

Connect with Liza:
Instagram: https://www.instagram.com/lizahoward1/

In this episode, we're joined by Dr. Kevin Stone for a conversation about injury, recovery, and what runners can do to stay active for the long haul.

Whether you are coming back from an injury, trying to avoid one, or learning how to listen to your body with more confidence, this conversation offers helpful insight into the physical and mental side of returning to movement. Dr. Stone shares perspective on what runners should understand about healing, strength, patience, and making smart decisions when something does not feel right.

We also talk about the importance of staying strong as we age, how runners can think about longevity, and why the goal is not just getting back to one race but continuing to move well for years to come.

Chapters:
00:00 Introduction to Dr. Kevin Stone
02:00 Why injury recovery matters for runners
05:00 Understanding pain, discomfort, and warning signs
08:00 Common mistakes runners make when injured
12:00 Returning to running after time off
16:00 The role of strength training in injury prevention
20:00 How aging athletes can stay strong and resilient
24:00 Building patience during the comeback process
28:00 Thinking long-term instead of rushing back
32:00 Advice for runners who want to keep moving for life

Resources Mentioned:
Complimentary Virtual Consultation with Dr. Stone: https://www.stoneclinic.com/consult
Play Forever: How to Recover from Injury and Thrive: https://www.amazon.com/Play-Forever-Recover-Injury-Thrive/dp/1544526768

Connect with Dr. Stone / The Stone Clinic:
Instagram: https://www.instagram.com/stoneclinic/
YouTube: https://www.youtube.com/channel/UC8sjtmveZXQibCLMae6GkuA

In this episode, we're talking all things ultra race crewing with Sandra Bullock Smith, author of Crewing for an Ultra Run: Start to Finish.

Crewing can make a huge difference in a runner's race experience, but it is so much more than showing up with snacks and a chair. Sandra shares what crew members need to know before race day, how to build trust with your runner, what mistakes to avoid, and how to stay flexible when things inevitably do not go according to plan.

Whether you are crewing for the first time, supporting a runner at their next ultra, or trying to better understand what your crew may experience during a race, this conversation is full of practical advice, perspective, and plenty of real-life ultrarunning wisdom.

In This Episode, We Talk About:

• What crewing really means in ultra running
• How to define the role of a crew before race day
• Where first-time crew members should start
• Common crewing mistakes and how to avoid them
• Essential gear and supplies for crew members
• How to support a runner when things get hard
• Why communication and expectations matter
• How crew members can manage fatigue and sleep deprivation
• The importance of planning while staying flexible
• Why crewing can sometimes feel harder than running

Chapters:
00:00 Introduction to Crewing in Ultra Running
02:10 Sandra's Journey into Crewing
03:50 Understanding the Role of a Crew
06:07 Building a Strong Crew-Racer Relationship
08:43 Finding the Right Crew Members
11:13 Common Mistakes in Crewing
15:45 Planning and Preparing for the Race
17:13 Essential Crew Kit Items
20:23 Innovative Solutions for Ultra Running Challenges
21:48 Mental Strategies for Overcoming Race Frustrations
23:34 Crew Essentials for First-Time Ultra Races
27:22 Navigating Sleep Deprivation as a Crew Member
28:55 Understanding the Crew's Perspective
30:19 The Importance of Planning and Flexibility
30:53 The Journey of Writing a Book on Crewing
33:09 Humorous Moments in Crewing
37:49 Inspiration from Aging Runners
39:01 The Value of Strength Training for Runners

Resources Mentioned:
Crewing for an Ultra Run: Start to Finish

In this episode, Dr. Tonya Olson shares expert insights on foot care for ultra runners, covering common issues, prevention strategies, and effective products to keep your feet healthy during long-distance races.

Chapters

00:00 Introduction to Foot Care and Ultra Running
02:37 The Journey into Ultra Running
05:31 Understanding Foot Care Basics
08:23 Common Foot Issues for Runners
11:19 Race Day Preparation and Strategies
14:00 Building a Foot Care Kit for Runners
16:38 Personal Experiences and Lessons Learned
21:34 Understanding Footwear and Performance
24:15 Common Foot Issues in Runners
28:52 The Truth About Black Toenails
34:34 Outdated Foot Care Practices
40:46 Shoe Brands and Foot Care Issues
43:02 Choosing the Right Socks for Running

Resources

• Dr. Tonya Footcare
• Dr. Olson's YouTube Channel
• Dr. Tonya Olson's Instagram
• Fixing Your Feet (Amazon)

Join us as we explore the scenic West Elk Wilderness with race director Ben Graves. Discover the race details, the stunning landscape of Paonia, Colorado, and how this event supports local community programs and outdoor education.

Chapters

00:00 Introduction to Ben Graves and Paonia
02:53 Ben's Journey: From Teacher to Race Director
09:39 The West Elk Challenge: A Community Fundraiser
14:16 Exploring Mount Lamborn and the West Elk Wilderness
16:47 The Allure of Fall in Colorado's High Country
18:15 Exploring the West Elks and Community Engagement
19:44 Marathon Insights: Elevation and Terrain
22:18 Race Day Experiences and Weather Challenges
25:09 Race Registration and Community Involvement
28:31 Post-Race Dining and Local Cuisine
30:47 Personal Running Adventures and Reflections

Resources

West Elk Challenge Race Website
Ben Graves on Instagram
Colorado Parks and Wildlife

Ian Sharman discusses his journey of writing 'The Art of Ultra Running,' sharing insights on pacing, mental strategies, and lessons from elite runners like Zach Bitter and Courtney Dauwalter. Learn practical tips for runners of all levels to improve performance and enjoy the sport.

The book is out everywhere for preorder now!

Scott does a short solo episode today to talk about a few of the things going on on the western slope of Colorado! Have a great day!