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.

The Tales on the Towpath’s Podcast is a sports podcast hosted by talesonthetowpath, with 42 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

talesonthetowpath hosts The Tales on the Towpath’s Podcast, a sports show with 42 episodes published.

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  Episode #45

  Episode 42 - The Science of Sweat with Michael Raynor

  Aug 15, 20261h 8m

  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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  Episode #44

  Episode 41 - Caleb Bowen

  Aug 8, 202651 min

  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 the Canal Corridor 100, winning 5 out of his last 6 ultras, and battling at premier events like Javelina Jundred and Grindstone 100K. Caleb also shares favorite workouts, race-day stories, and how coaching collegiate athletes shapes his own mindset on the trail. Follow Caleb on Instagram: @coachbowenmuxc Check Caleb's UltraSignup: Caleb Bowen Profile Check Caleb's Podcast: Bargain Boys Media Check Caleb's performance: Burning River 50 2026 Enjoyed the conversation? Please subscribe and leave us a 5-star rating and review on Spotify or Apple Podcasts!

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  Episode #43

  Episode 40 - No More Red Gumballs with John Pugh from EPI

  Aug 1, 20261h 16m

  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 pillars of bulletproof running. We dive into the true role of physical therapy in a runner's routine, why heavy lifting belongs in an ultra-endurance training block, and the most effective strategies for long-term injury prevention. Plus, John finally settles one of the oldest, most fiercely debated topics in the running community: Should runners actually be stretching more? If you want to keep your joints healthy, your muscles balanced, and your trail career thriving for years to come, this episode is essential listening. Support the Podcast: If John's advice helped you fix a nagging ache or rethink your training, please leave us a 5-star review on Apple Podcasts or Spotify!

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  Episode #42

  Episode 39 - Samir Baca Ponce

  Jul 24, 202658 min

  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 of the region, and the exact race goals he has set for himself when the hourly bell starts ringing. If you've ever wanted to know how an elite athlete prepares logistically and mentally for an international backyard ultra, Samir drops the ultimate blueprint in this conversation.

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  Episode #41

  Episode 38 - Alyssa Cook

  Jul 17, 20261h 6m

  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 run at the More Miles Last One Standing Backyard Ultra . But beyond the medals and miles, Alyssa opens up about her most demanding—and rewarding—role yet: being a mom to a very active 4-year-old. Alyssa shares her real-world secrets for balancing peak ultra training blocks with family life, making this a must-listen for every parent trying to find harmony between the trails and the living room. And if you want to hear the one song Alyssa would play on repeat if she could only choose one song - Life Goes On - Oliver Tree Support the Podcast: If Alyssa's story inspired you to balance your own busy schedule and chase your goals, please leave us a 5-star review on Apple Podcasts or Spotify!

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