Becoming Ultra

How fast should you actually be moving at mile 20, 50 or 80 of an ultra?
Danny Murphy is an ultrarunner, engineer and the founder of UltraPacer, a race-planning tool designed to account for the things that make trail racing complicated including elevation, terrain, altitude, heat, fatigue and even darkness.
Scott and Danny talk about how UltraPacer started as a spreadsheet Danny built while preparing for his first 100K, why evenly pacing an ultramarathon usually isn't realistic, and how runners can use pacing data without becoming completely tied to a spreadsheet on race day.
They also dig into race-day strategy, setting realistic goals, using training runs to test a race plan, and why a good pacing plan may be just as useful for your crew as it is for you.
Chapters
00:00 – Meet Danny Murphy and the story behind UltraPacer
02:00 – Modeling elevation, terrain, heat, altitude and fatigue
05:00 – How the pacing models were built
07:45 – Why ultrarunners slow down
09:30 – Elite pacing vs. everyday runners
10:20 – Using your training to set realistic race goals
13:00 – When a pacing plan is too aggressive
15:30 – How to actually use a pacing plan on race day
17:00 – How UltraPacer helps crews
18:15 – When to adjust your race-day goal
22:15 – Building and improving UltraPacer
25:00 – What's coming next
27:00 – How first-time ultrarunners can use UltraPacer
30:45 – UltraPacer tools for coaches
32:15 – Ultra chores?
33:00 – Where to find UltraPacer
Connect with UltraPacer
Website: https://ultrapacer.com
Instagram: @ultrapacer
Facebook: ultrapacer
About UltraPacer
UltraPacer helps runners create race plans based on the actual demands of a course rather than relying on one average pace. Runners can account for variables including grade, terrain, altitude, heat, fatigue and darkness, then use those estimates to better understand what race day may look like.
The majority of UltraPacer's features are available for free, and runners can use existing courses or upload their own GPX file to start building a plan.

Dr. Mandy Riehl is a chiropractor, former Division I runner, trail and ultrarunner, and high school cross-country coach who works extensively with endurance athletes.
In this episode, Scott and Mandy talk about building runners for the long haul from how we develop young athletes to how adult runners can better handle injuries, strength training, and the inevitable aches and pains that come with the sport. They dig into common running injuries, why pain isn't always coming from where you think it is, and why heavy, simple strength training can be one of the best tools for staying healthy.
Chapters
00:00 – Meet Dr. Mandy Riehl
07:20 – From soccer to Division I running
13:40 – The college athlete experience
16:30 – Building an identity outside of sport
21:00 – How much should young runners be running?
24:00 – Developing runners for the long haul
29:00 – Mandy's work with trail and ultra runners
31:45 – Common running injuries
34:20 – Is it really IT band syndrome?
37:45 – Strength training for injury prevention
39:20 – Hip mobility and running mechanics
42:20 – The simple strength routine runners need
44:20 – Building a trusted injury and rehab team
47:10 – What we'll tackle next time
Connect with Mandy
P2 Sports Care: https://p2sportscare.com

Ultrarunner and Down with Running founder Matt Lamos shares how his daughter Lilly inspired a mission to help individuals with special needs pursue meaningful physical goals one step, one challenge and one "I did it" at a time.
In this episode, we talk about
Matt's path from soccer and casual fitness to ultrarunning

The surprisingly hilly side of trail running in Iowa

Lilly's birth and the family's first 40 days in the hospital

How Down syndrome can affect muscle tone, development and milestones

Lilly's progression from using a walker to running down the aisle at Matt's wedding

Why the words "I can't" and "I don't want to" are not interchangeable

Rethinking the language we use when talking about a "healthy" child

Matt's honest first emotions after learning that Lilly had Down syndrome

Why Lilly's siblings treat her like their sister—not someone who needs different expectations

The mission behind Down with Running and its focus on instructional encouragement

Why meaningful physical goals can range from walking a mile to running an ultramarathon

Creating access to shoes, race entries, programs and one-on-one support

The Cedar Bend Endurance Run and using local races to fund the mission

Matt's long-term vision for Lilly and Down with Running

Why lasting change often starts close to home

Chapters
(00:00) Meet Matt Lamos and Down with Running
(02:57) From soccer to ultrarunning
(05:20) Lilly's story and understanding Down syndrome
(10:34) From using a walker to running down the aisle
(12:23) "I did it" and the difference between "can't" and "don't want to"
(14:19) Rethinking health and Matt's first emotions as Lilly's dad
(21:59) Raising Lilly alongside her siblings
(24:51) The mission behind Down with Running
(26:56) Why every physical goal deserves support
(30:58) Early wins, current hurdles and the Cedar Bend Endurance Run
(33:42) Matt's 15-year vision for Lilly and Down with Running
(37:22) Making a difference close to home
Resources mentioned
Down with Running

Matt and Lilly's story

Cedar Bend Endurance Run — September 5, 2026, in Waverly, Iowa

Connect with Matt and Down with Running
Down with Running on Instagram

Matt Lamos on Instagram

Down with Running on Facebook

Many endurance athletes spend plenty of time thinking about what to eat during a race but far less time considering whether they're eating enough to support their training every day.
In this episode, Scott talks with Minnesota-based registered dietitian and endurance athlete Alex Larson about practical fueling strategies for better energy, recovery and performance. Alex explains why fueling is both a science and an art, how to recognize the less-obvious signs of underfueling and why the habits that make the biggest difference are often the simplest ones.
In this episode:
Why race-day nutrition begins with how you eat throughout training

How to fuel before, during and after a three-hour long run

Why Alex encourages athletes to begin fueling early instead of waiting until they feel depleted

How to gradually increase carbohydrate intake while building gut tolerance

An easy way to calculate your sweat rate at home

Why feeling exhausted for the rest of the day after a long run may be a fueling problem

The importance of carbohydrates and protein after running and strength training

How athletes can pursue body-composition goals without dieting during their workouts

Common signs that an athlete may not be eating enough—even when they believe they eat "clean"

Why many high-volume athletes fall short on both carbohydrates and protein

Nutrition priorities for aging athletes, including protein, creatine, strength and bone health

The surprisingly powerful habit Alex wishes more athletes would adopt

Why Coke beats an IPA immediately after an ultramarathon

Alex's biggest nutrition-industry pet peeves

The takeaway is refreshingly simple: fuel your workouts, prioritize recovery, eat a bigger breakfast and give small, consistent changes time to work.
Chapters
*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-turn-id-container= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-testid= "conversation-turn-4" data-turn="assistant"> (00:00) Introduction to Nutrition and Endurance Sports
(06:02) The Importance of Daily Nutrition for Athletes
(12:16) Fueling Strategies for Long Runs
(18:28) Understanding Sweat Rate and Hydration
(23:10) Balancing Weight Loss and Performance
(24:52) Strategies for Sustainable Weight Loss
(26:29) Signs of Underfueling in Athletes
(29:03) Nutritional Shortcomings in Endurance Athletes
(30:16) Nutrition for Aging Athletes
(32:21) The Power of Breakfast
(34:22) Recovery Nutrition Choices
(36:16) Pet Peeves in Nutrition Advice





 



 
Learn more about Alex Larson
Alex Larson Nutrition

Endurance Eats Podcast

Alex's Substack

Instagram

Carb Culture Merch

Free Carb-Loading Guide

Sweat-Rate Calculator

Mike Smith has completed 254 hundred-mile races, but his running journey began with a simple promise to run the Disney Marathon with a coworker.
Fresh off becoming the final official finisher at Western States, Mike joins Scott to talk about more than 25 years of ultrarunning. He shares what keeps him coming back, why the community matters more than another buckle, and the lessons he has learned from both his finishes and his many memorable DNFs.
Mike also offers practical advice about fueling, hydration, strength training, working with a crew, and making decisions when a race gets hard. One of his biggest reminders: never decide to quit while struggling up a hill. Get to the next aid station, take care of yourself, and then decide.
In this episode:
How a promise led Mike from his first marathon to 254 hundred-mile finishes
What he learned during his first 100 at Umstead
Why community keeps him returning to the sport
Managing fatigue, fueling, hydration, heat, and cutoffs
The role strength training has played in his longevity
What runners really need from their crew
Chasing the Western States cutoff as the final official finisher
Why you may be capable of much more than you think
Chapters
(00:00) Introduction to Mike Smith's Journey
(02:41) Growing Up in Memphis and Early Sports
(05:37) Career Path and Transition to Running
(08:30) The Start of an Ultra Running Career
(11:20) The Evolution of Running Hundreds
(13:53) Community and the Joy of Running
(16:50) Training and Strength for Endurance
(19:36) Chasing Cutoffs and Mental Strategies
(22:23) Injuries and Lessons Learned
(25:04) Reflections on the Ultra Running Experience
(28:40) Overcoming Challenges in Ultra Running
(30:51) The Importance of Nutrition and Hydration
(32:07) Race Day Mindset and Preparation
(32:55) Traveling for Races: Strategies and Tips
(34:32) Defining Success in Races
(36:50) The Role of Crew in Ultra Running
(38:56) Qualities of a Good Crew Member
(42:00) Managing Expectations During Races
(44:45) Training Regimens for Ultra Running
(47:08) Experiences as the Last Finisher
(49:40) Celebrating All Finishers in Ultra Running
(52:53) Favorite Races and Unique Experiences
(58:38) Encouragement for New Runners
Related episode
Hear Sandra Bullock Smith's perspective on crewing an ultrarunner:  https://becomingultra.libsyn.com/the-ultimate-guide-to-crewing-an-ultra-with-sandra-bullock-smith