The Tales on the Towpath’s Podcast

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!

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!

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!

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!

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!

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.

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!

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 behind the curtain of the "last runner standing" format. We dive into the physical toll of grinding out 4.167-mile loops hour after hour and what it was like to share the trail with his son during his latest triumph.
Whether you are aiming for your first backyard loop or looking to crack triple-digit mileage, Scott shares the ultimate blueprint for outlasting the field.
Check out Scott on Instagram: @beast_coast_trail_running
Read Scott's Elite Race Reports: Beast Coast Trail Running Blog
Check out the Global Standings: Scott Snell on Yardlore.com
Track the Hardware: Scott Snell on UltraSignup
Support the Podcast: If Scott's relentless mindset inspired you to get after your own training goals today, please leave us a 5-star rating and review on Spotify or Apple Podcasts!

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 down the intense physical toll of pairing a blazing 70-second lap pace with rapid gas exchange and carbonation management. Elizabeth shares her elite tactical secrets, from her specialized breathing and chugging techniques to why choosing the right beer is key to winning a world title. Whether you’re looking to shave seconds off your local fun run or just want to marvel at elite-level gastrointestinal discipline, this episode is gold. And Harry Styles, you've officially been challenged to a beer mile.
Follow Elizabeth on Instagram: @elizabethlaseter
And Beermile.com: @elizabethlaseter
For more info on the North American Classic 
 
 

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, and what it really means to run "brave." Plus, she gives us an exclusive inside look at her “audacious” race plans for the rest of 2026 and heading into 2027. If you want a masterclass in elite mindset and pure trail stoke, this is the episode for you.