The Tales on the Towpath’s Podcast

How do you balance high-level ultrarunning, motherhood, and a 2,194-mile journey along the Appalachian Trail? In this episode, we sit down with ultrarunner, mother, and author Meg Landymore to explore her incredible endurance resume and dive into her new book, Alone, Together.
Meg takes us through her impressive race history—from her early 100-mile finishes and course records to conquering grueling mountain ultras across the East Coast. Then, we go deep into the story behind her book, Alone, Together, which documents her journey along the Appalachian Trail alongside running partner Celia. Meg reflects on the physical and psychological realities of...

Big news on the podcast today: Katie did the damn thing! Fresh off the starting line in Bath and crossing the finish line on Market Street in Corning, Katie joins Adam and Chris to break down an absolute dream performance at the Wineglass Marathon.

Katie threw down a massive 17-minute Marathon PR and punched her ticket to Hopkinton by hitting a Boston Marathon Qualifying (BQ) time! In this episode, we take a full deep dive into the entire journey: from the specific training block and peak mileage weeks that built her fitness, to the race day execution...

How do you go from setting blistering marathon PRs to tracking global statistics for the most grueling format in endurance sports? In this episode, we sit down with elite backyard ultrarunner and stat master Dave Kwiatkowski.

Dave takes us through his running progression—from his early success on the road at 26.2 miles to stepping off-pavement and diving headfirst into the ultra scene. He breaks down how he adapted his road speed into high-yardage consistency, leading to massive success in the "last runner standing" world. Plus, as the creator and mind behind Yardlore.com Dave gives us an in...

What do you actually do with those crumpled, sweat-stained squares of Tyvek after you cross the finish line? In this episode, Adam, Chris, and Katie dive into the great runner debate: The Fate of the Race Bib.

The crew gets honest about their post-race habits—discussing whether they keep every single bib, throw them out immediately, or let them pile up in a forgotten drawer. We explore the emotional psychology behind preserving race memories vs. decluttering, creative ways to display or upcycle your collection, and the specific bucket-list races whose bibs earn a permanent spot on the wal...

What happens when a self-described "non-runner" falls in love with America’s oldest ultramarathon? In this special episode, we sit down with Ron Keplinger, a five-time finisher of the legendary JFK 50 Mile and an official member of the JFK 250 Mile Club (earned after completing 250 total miles across five finishes).

Ron turns the tables on the show by putting host trio Adam, Chris, and Katie in the hot seat for a fun segment decoding everyday running lingo. From technical terms to obscure trail jargon, Ron quizzes the crew on definitions every beginner runner should know. Then, Ron takes us...

Are you looking for a fast, flat, trail race in the Mid-Atlantic?  Adam, Chris,  and Katie sit down to give you the ultimate runner’s guide to the Lock 2 Lock Marathon, Half Marathon, and 10K!

Set along the historic, C&O canal towpath, Lock 2 Lock offers something for every type of runner—whether you're aiming for a fast 10K PR, stepping up to the half marathon distance, or grinding out 26.2 continuous miles. This year's event was a huge success, in large part thanks to the amazing volunteers who ensured the runners had everything they needed.

For mor...

How do you combine the physical endurance of a Backyard Ultra with the heart-pumping intensity of a fast-paced sprint finish? Adam, Chris, and Katie, break down one of the most exciting twists in endurance sports: The Final Countdown Tribute race format.

Unlike a traditional Backyard Ultra where every loop gives you a full 60 minutes, the Final Countdown format turns up the pressure by shrinking the time limit with every single lap. The crew dives deep into the unique strategic demands of this race style—from the mental shift required as the clock ticks down, to pacing tactics an...

What happens when you trade dedicated rest days for an unbroken chain of consecutive running days? In this co-hosted round-table episode, We dive deep into the polarized world of Run Streaking—the practice of running at least one mile every single day.

Together, we explore the thin line between building unstoppable discipline and sliding into compulsive training habits. From the mental grit required to lace up when life gets chaotic to the biological reality of missing key recovery days. Whether you're currently maintaining a multi-year streak, curious about taking on a 30-day challenge, or convinced that rest da...

What does true longevity in the sport of ultrarunning actually look like? In this episode, we are joined by the incredible Mario Zuniga (known on Instagram as @zoonigamario). Mario proves that age is just a number when it comes to tackling some of the most iconic, grueling endurance events in the country.

What makes Mario's resume mind-boggling is that he accomplished his greatest running milestones all after turning 50 years old. We dive into how he has successfully completed America’s oldest ultramarathon—the legendary JFK 50—an astonishing 10 times, earned 9 Boston Marathon finishes, conquered the rugged terrain of West V...

He told us his strategy, he built the blueprint, and then he executed it to perfection. Samir Baca Ponce (@bacaponcee) returns to the podcast fresh off an incredible VICTORY at the Backyard Ultra Comayagua in Honduras!

When Samir was last on the show, he walked us through his meticulous training block, heat adaptation plans, and nutrition strategy for Comayagua. Today, he’s back to break down what it was actually like when the bell rang and execution met reality. Samir takes us lap-by-lap through the mental and physical highs and lows of the race, how his fueling pl...

Why do so many ultrarunners suffer from stomach shutdown or severe muscle cramping despite taking in fluids? In this episode, we sit down with Michael Raynor, co-founder of Raynor Strength and Nutrition, to dive deep into the science of sweat, hydration, and endurance fueling.

Michael breaks down the difference between salty vs. heavy sweaters, what a proper sweat analysis looks like, and why measuring both fluid loss and sodium concentration is a total game-changer for race-day strategy. We tackle the physiological mechanics of gut distress, and debunk long-held myths about muscle cramps. Plus, Michael shares actionable blueprints...

How does a NCAA Division I head coach translate track and cross country speed onto the rugged trails of ultrarunning? In this episode, we are joined by Caleb Bowen, Head Cross Country Coach at Marshall University and one of the most exciting rising talents in the ultrarunning world.

Caleb takes us through his running roots—from starting out as an eight-year-old following in his dad's footsteps to competing at the DI level and then coaching for his alma mater. He breaks down his rapid rise in the ultra scene, including setting a blisteringly fast 12:40:22 course record at th...

As runners, we put our bodies through thousands of repetitive impacts over hundreds of miles. But when an injury strikes, how do we navigate the road back to the trails without losing our hard-earned fitness? In this episode, we are joined by John Pugh, DPT, ATC, SCS, physical therapist and co-founder of the Elite Performance Institute (EPI). John is a Board Certified Sports Clinical Specialist who uses biomechanics and corrective exercise to return injured athletes to their sports stronger than they were before.

John joins us to demystify the injury rehab process and break down the foundational...

What does it take to prepare for the relentless loop of a backyard ultra in the beautiful but demanding terrain of Honduras? In this episode, we are joined by international ultrarunner Samir Baca Ponce (@bacaponcee). Samir is currently deep in the trenches of training for his next big objective: the Backyard Ultra Comayagua in Honduras.

Samir takes us completely behind the scenes of his build-up for this unique "last runner standing" event. He pulls back the curtain on his highly specific training block, how he is fine-tuning his nutrition plan to handle the heat and hydration demands...

How do you climb the podium at a 100-miler, win a 12-hour endurance challenge, and balance it all with the chaotic energy of raising a fiercely athletic toddler? In this episode, we sit down with Alyssa Cook, known to the running community as @adventureswithfyn on Instagram. Alyssa has been absolute fire on the trails recently, and she joins us to pull back the curtain on her incredible string of racing successes.

We break down her dominant victory at the Cacapon 12-Hour Challenge, her stellar 3rd-place podium finish at the grueling C&O Canal 100, and her deep, gritty...

What does it take to become one of the most elite and consistent backyard ultramarathon runners on the planet? In this episode, we sit down with Scott Snell, currently ranked #36 in the world on Yardlore. Scott is a 3x Capital Backyard Champion and set a personal best at the 2024 Backyard Ultra World Team Championships, where he pushed to a staggering  88 yards (366+ miles) to capture a World Title.

Fresh off his most recent victory at the More Miles Last One Standing Challenge—where he conquered a brutal trail course to take the win at 29 yards—Scott takes us behin...

What does it take to run a mile while chugging four beers in under six minutes? In this episode, we are joined by absolute royalty in the track-and-chug scene: Elizabeth Laseter. Elizabeth is a three-time Beer Mile World Champion and one of only two women in human history to officially break the mythical 6-minute barrier in the event, sporting a mind-blowing personal best of 5:56.90.

While the beer mile might start as a party trick for most, Elizabeth treats it as the fine-tuned athletic endeavor it is. She takes us behind the scenes of the World Classic, breaking...

What happens when you combine an elite work ethic, infectious positive energy, and absolute bravery on the trails? You get Maeve Thistel, aka "Maeve the Brave" (@maevethebrave). Maeve has been completely tearing up the Mid-Atlantic ultrarunning scene, seemingly setting a new course record or climbing the top step of the podium every single time she toes a starting line.

In this episode, we sit down with the region's breakout star to find out what fuels her dominant performances. Maeve opens up about her training regimen, how she maintains her signature joyful attitude when the racing gets brutal...

How do you survive—and thrive during—eight races in just seven weeks? In this episode, Adam and Katie chat with Chris about his spring racing calendar. Chris just wrapped up a spring racing block that truly tested every gear in his engine.

Chris lined up week after week to conquer an incredibly diverse array of challenges. We dive deep into the logistics, the physical toll, and the mental grit required to back up that many starting lines in such a short window. Whether you're looking to build bulletproof recovery or just want to know how to stom...

What does it take to rack up over 170 ultramarathon finishes while never missing a dance recital? In this episode, we sit down with the incredibly prolific John Calabrese (known to the running community as @breezytrailhead). John is famous for his packed race calendar, but behind the jaw-dropping UltraSignup stats is a masterclass in time management, dedication, and family.

John opens up about how he balances the grueling physical demands of 24+ hour races with the joyful, high-energy demands of being a dedicated "Dance Dad." If you’ve ever struggled to find the time for a long run between fa...

Every hour, on the hour, a whistle blows, a group of runners heads out to complete a 4.167-mile loop, and the clock resets. To the outside observer, a Backyard Ultra like the More Miles Last One Standing Challenge seems straightforward: you just keep going until you can't.

But behind that simple loop lies a complex web of logistics, mental warfare, and physical demands.

In this episode, Katie is pulling back the curtain on the backyard format by chatting with two people who experience it from entirely different perspectives: Adam shares his experience as the Race...

What does it actually take to run 250 miles across the rugged terrain of Arizona? As it turns out, it takes a village—or at the very least, a rock-solid partnership.

In this episode, we sit down with West Virginia ultrarunner Alisha Moreno, who recently crossed the finish line at the legendary Cocodona 250, alongside her secret weapon: her husband and crew chief, Donald Marsh.

We trace their journey from local West Viriginia trails to the massive point-to-point sandbox of Cocodona. Alisha and Donald pull back the curtain on the mind-boggling logistics required to plan for a mu...

As the temperature climbs, does it feel like your normal easy pace suddenly requires an Olympic effort? You aren't imagining it—summer running is a completely different beast.

In this episode, Adam, Chris and Katie are diving deep into the brutal reality of summer training. We break down the fascinating physiology of why your body fights you so hard in high temperatures, and more importantly, how you can fight back. Whether you are training for a fall marathon or just trying to survive your local 5K loop without melting, this episode is your ultimate summer survival guide.

On May 9th, 2LoweRunCo hosted the annual Tiki Trot 5K, Beer Mile and Tiki-Tizer  in the Bowman Business Park in Williamsport, MD. In this mini-episode, Adam recaps the race day results and Katie shares here Course Record and Personal Best Beer Mile experience. You can follow all of Katie's beer mile training on her Instagram at @katielowe1213 or @2lowerunco.

This week, Adam, Chris, and Katie are joined by local legends Carissa and Jeff Schneider. In a throwback to February, we brought this competitive couple on to talk about how they manage running and family life on the farm and their relationship backstory is one you will not want to miss.  If you've ever wondered what its like to go from "Couch Surfer" to 5K, you will want to listen to this episode. Carissa and Jeff also talk about their recent success at the Frederick Running Festival where Carissa won the women's 5K and hung on in the half m...

Adam, Chris, and Katie are joined by Karrah and Kelsey this week to talk about their experience at the Eugene Marathon, running across the country, and how they work together in training and races. Be sure to listen carefully for the surprise twist Adam brings to the episode.

Woody Snoberger is one of West Virginia's most accomplished marathon runners and recently clocked a 2:37 at the Boston Marathon. Woody joins Adam, Chris, and Katie to talk about his Boston experience and how he balances family, work, life, and a lot of running.

In 2018, Woody finished in the top 100 at the Boston Marathon that saw some of the worst conditions in race history; heavy freezing rain, temperatures in the high 30s and wind gusts up to 45 miles an hour. While hypothermia was taking out the field, Woody had one of his best races ever. Its a...

Adam and Katie return from the 130th Boston Marathon and share their experiences from the weekend. This was Adam's 7th Boston and shares what he has learned in his training and approach to the race. Katie shares her perspective as the 'captain' of the race support team and just how different her experience is from what you might expect.

If you want to watch more RoboRunners from the Beijing Half Marathon in your algorithm:

Humanoid robots race runners at Beijing half marathon

For more info on the "8th Continent" and the T...

The 2LoweRunCo Team had an amazing weekend of racing at the Cherry Blossom 10 miler and 5k, the Delaware Running Festival, the Buck Ridge Burn, and of course, the Gorge Waterfalls 100K. This episode highlights all the running success that was had and Chris gives his account of running for 15 hours over rocks and mountains along the Columbia River. Be sure to stick around to the end for a preview of Adam's upcoming 7th Boston Marathon. This episode was a lot of fun - we hope you enjoy it.

For additional info:

Credit Union C...

What a weekend for the 2LoweRunCo team. Adam put 4.167 miles on repeat for more than a day and Katie kept up her winning ways with another PR in the half.

Chris and Adam preview the Gorge Waterfalls 100K - this will be Chris's first 100K and Western States qualifying race. 

The 100K course feature a variety of surfaces types, primarily rocky semi-technical singletrack mixed with more smooth dirt singletrack and offers a world-class scenic tour through the heart of the Columbia River Gorge National Scenic Area. There is 11,000ft of elevation gain over the 62 miles - you'll want to listen to hear why a towpath runner would want to take on a challenge like this.

It's finally here! On March 28, Adam will toe the line against some of the best ultrarunners on the East Coast at the Capital Backyard Ultra. In this episode we dive into his training and race day plans and whether or not his toenails survive the weekend.

For near real-time updates and commentary, check out Chris's Instagram  throughout the weekend.

Sports writer Andy Mason joins Adam and Chris to talk running, racing and about his new book, Hagerstown vs the World, which captures how this small town became a national powerhouse in distance running and the runners who made that happen. You can find the book at the Next Chapter Cafe & Book Shop or online.

Adam, Chris, and Katie share their weekend race recaps and then dive into proposed changes to America's oldest Ultra - the JFK 50. If you saw this week's news article, you won't want to miss this episode.

For more information on Adam and Katie's race, check out the The Dark Side 8 Hour Ultra

And for more information on Chris's half marathon, check out Virginia Credit Union River City Half & 5k

Chris gets the race recap from Adam and Katie who share their race experience at the Wilmington marathon and half marathon  and then, Taylor Rockwell, better known as Tayrock, joins Adam, Chris, and Katie to share how a simple mindset change has taken running from a punishment to a passion.

Tayrock is building an amazing community in Austin, Texas and you won’t want to miss how she is challenging a new group of runners every month this year. You can also find Tayrock on Instagram at @taylor_rockwell and her challenges at @outrunuschallenges

Adam, Chris, and Katie are joined by Heidi and Carrie in part 4 of our February Running Couples Series. Heidi and Carrie give their honest reviews of different ultra formats and marathons, including which ones they will never miss. You'll definitely want to listen in as they share how they have supported each other's running journeys and how they balance their individual strengths and weaknesses.

Adam, Chris, and Special Guest Host Katie Lowe (yes she got a promotion) are joined by Adrienne and Bruce Wren to talk about their running journey, running as a family, and the entire family's big plans to tackle the Last One Standing Ultra in May.

Despite some audio issues, we think you will really enjoy this conversation.

unning, training, and racing relationship. Jennie and Matt Hardy join Adam, Chris, and Katie to talk about Ragnar racing, the Berlin Marathon, and the amazing running community that supports them.

And for more information on how you can design your own running awards, check out our friends at Gleam and Glory

It's February and we are kicking off a 4 part series celebrating running couples where we will dive into how they manage their running, training, and racing relationship. In part 1, Adam and Chris are joined by Mike Martin  and Megan Curry from Hagerstown. in 2025, Mike and Megan had a goal to run the entire length of the C&O Canal Towpath. You won't want to miss them sharing tales from this adventure.

For more information on the Out Run Us challenges - Instagram @Outrunuschallenges

Join Adam, Chris, and Katie as they chat about distance challenges, runcations, and dealing with some nasty winter weather.

For more information on the Big Pecker Challenge in Key West Florida: Key West Big Pecker Challenge

Check out Outrun Us! I Dare You Challenge to see how Adam and Chris fare as they chase the final podium spot.