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The Tales on the Towpath’s Podcast: Daily Summaries Delivered
by talesonthetowpath
Hosted by the runners behind @2lowerunco and @aletrailrunning, Adam and Chris talk training, racing, and other stories from their time on the C&O towpath. Whether you are training for next 100 miler or your first 5K, we hope you'll join us for some miles and conversation.
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- 2 days ago1h 11m
Episode 49 - The Debate you didn't know you needed. What to do with your race bb after the race
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 wall or a custom frame. Whether you're a minimalist who tossed your last 100-mile bib or a hoarder with a dedicated "race room," this episode hits close to home. Key Takeaways & Discussion Highlights To Save or To Toss? The crew debates the two types of runners: memory keepers who save every bib vs. minimalists who chuck them at the finish line. The "Why" Behind the Stash: Why some bibs carry deep emotional weight—milestone distances, PRs, or brutal races where you had to dig deeper than ever before. What to Do with the Collection: Creative ways to store and display bibs, from shadow boxes and custom quilts to race books and garage walls. Special Treatment Races: Which iconic events earned a special frame or prime real estate—and why certain bibs are untouchable. Handling the Scraps: What to do with the safety pins, timing chips, and mud-caked corners that come with trail and ultra bibs. Correction - Chris actually found 3 extra bibs in a box. They were his high school cross country bibs from the State meets in 1988, 1989, and 1990.
- 1 weeks ago1h 25m
Episode 48 - Ron Keplinger - non-runner who conquered JFK50
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 on a journey through his personal history with the race—from growing up watching his parents cross the finish line to stepping up to the starting line in Boonsboro himself. It's an inspiring look at race legacy, family traditions, and proving that you don't need a traditional running background to conquer 50 miles.
- 2 weeks ago54 min
Episode 47 - Lock 2 Lock Recap
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 more information on the Lock 2 Lock Race weekend - check out Lock2Lock
- 3 weeks ago57 min
Episode 46 - The Final Countdown Tribute
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 and fighting the urge to quit. Whether you are curious about entering a Final Countdown event or just want to hear the team debate how they’d survive the escalating pressure, this episode is packed with insights and laughs. For more information, The Final Countdown Tribute
- Sep 5, 20261h 13m
Episode 45 - Run Streaking
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 days are sacred, this episode delivers a transparent look at the pros, cons, and middle ground of running every single day. For the "official" rules of Run Streaking, check out Streak Runners International / USRSA Support the Podcast: Loved the round-table format? Let us know! Leave a 5-star rating and review on Spotify or Apple Podcasts.
- Aug 29, 202646 min
Episode 44 - Mario Zuniga and Running and Doing Hard Things
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 Virginia's Highland Sky 40 Mile 5 times, and survived the infamous ratcheting pain of The Barkley Fall Classic 3 times. Mario shares his secrets for injury prevention, maintaining high-level consistency across decades, and keeping the passion alive when the trails get steep. Support the Podcast: If Mario inspired you to keep chasing big goals at any age, please leave us a 5-star rating and review on Spotify or Apple Podcasts!
- Aug 22, 202644 min
Episode 43 The Champ Returns
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 plan held up over days of relentless running, and the exact moment he realized he was going to be the last runner standing. If you loved his pre-race episode, this victory deep-dive is the ultimate lesson in turning preparation into performance. Follow Samir on Instagram: @bacaponcee Listen to Samir’s First Episode: Episode 39 - Samir Baca Ponce Support the Podcast: If Samir’s victory inspired your training today, please leave us a 5-star rating and review on Apple Podcasts or Spotify!
- Aug 15, 20261h 8m
Episode 42 - The Science of Sweat with Michael Raynor
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 on pre-hydration, hyper-hydration, and emergency mid-race troubleshooting when your stomach starts sloshing at mile 60. Book a Sweat Analysis: Raynor Strength and Nutrition Follow on Instagram: @raynorstrengthandnutrition Learn More about Precision Hydration Sweat Testing Support the Podcast: Enjoyed this deep-dive into endurance science? Leave us a 5-star rating and review on Spotify or Apple Podcasts!
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About The Tales on the Towpath’s Podcast
Hosted by the runners behind @2lowerunco and @aletrailrunning, Adam and Chris talk training, racing, and other stories from their time on the C&O towpath. Whether you are training for next 100 miler or your first 5K, we hope you'll join us for some miles and conversation.
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