Becoming Ultra

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

*]: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:a89a9db9-06fe-45ba-b028-45ce7fd216c0-0" data-turn-id-container= "request-WEB:a89a9db9-06fe-45ba-b028-45ce7fd216c0-0" data-testid= "conversation-turn-2" data-turn="assistant"> Trail running can be intimidating, even if you are already an experienced runner.
When Gina Lucrezi first moved from track to trail, she approached a steep Colorado climb with the same stride and expectations she had as a 10-time NCAA Division III All-American. It didn't take long before she was forced to walk while a more experienced trail runner pitter-pattered past her. It was a humbling introduction to one of trail running's most important lessons: you have to let go of pace and learn a different way to move.
Today, Gina is the founder of Trail Sisters, an organization dedicated to increasing women's participation and opportunities in trail running through inspiration, education, and empowerment. What began in 2016 as an online journal with contributions from seven of Gina's friends has grown into a community that includes local running groups, retreats, races, and educational resources.
In this episode, Gina and Scott talk about the confidence gap that keeps many people from trying trail running and why building confidence is a daily practice. Gina explains how no-drop groups help runners feel welcome, why hiking is absolutely part of trail running, and what road runners need to understand before making the move to the trails.
They also cover the practical side of getting started, including choosing the right gear, planning and downloading routes, staying aware of your surroundings, and preparing for changing weather. Gina shares advice from her experience as a trail runner and member of her local search and rescue team, including why hypothermia can be a concern even during warmer months and what to do when lightning or storms move in.
In this episode:
How Gina went from elite track runner to trail and ultrarunner
Why she created Trail Sisters and how it has evolved over 10 years
Confidence as one of the biggest barriers to trail running
Why no-drop groups make the trails more accessible
Letting go of road pace and learning to run by terrain and effort
Why walking and power hiking belong in trail running
The gear beginners actually need
Route planning, offline maps, and trail awareness
Preparing for weather, hypothermia, and lightning
The Trail Sisters Half Marathon and 10K in Buena Vista
Finding purpose through community involvement and service
Whether you are curious about trail running, preparing for your first trail race, or looking for a more welcoming community, this conversation is a reminder that you do not have to be fast or experienced to belong on the trails. Sometimes you just have to take a bet on yourself.
Chapters
(00:00) Introduction and guest background
(01:01) Gina's origins and move to Colorado
(04:04) What inspired the creation of Trail Sisters
(08:33) Trail Sisters' 10-year journey and growth
(13:21) Evolution of Trail Sisters' programs
(16:36) Community and inclusivity in trail groups
(20:48) Key lessons from building a community
(23:48) Overcoming fears and mindset for trail beginners
(27:11) The beauty of trail variability and troubleshooting
(32:36) Gear essentials for new trail runners
(35:35) Safety tools and strategies for trail running
(40:11) Weather considerations and safety
(43:30) Upcoming Trail Sisters race event
(45:25) Favorite trails and local adventures
(47:38) Favorite races and post-race treats
(48:35) Gina's hobbies and community involvement
(57:24) Closing thoughts and future plans
 
Learn more about Gina and Trail Sisters
Trail Sisters website
Find a Trail Sisters local group
Run With Her trail running retreats
Trail Sisters Half Marathon & 10K on September 12, 2026, in Buena Vista, Colorado.

In this episode, Scott talks with ultrarunner and coach, Liza Howard about how endurance athletes can train, race, and stay safe in hot conditions.
Liza shares practical strategies for heat acclimation, managing effort when temperatures rise, fueling when your body doesn't want to cooperate, and recognizing the warning signs of heat exhaustion. She also talks about aging as an endurance athlete, navigating perimenopause, and adjusting training in a way that supports long-term performance instead of fighting against the body.
Whether you're training through summer, preparing for a hot race, or learning how to adapt as your body changes, this conversation is packed with useful, real-world advice.
In this episode, we talk about:
How heat impacts running performance and recovery
Why fitness matters, but effort still has to change in hot conditions
Heat acclimation strategies runners can use in training
How to practice cooling strategies before race day
Fueling and hydration challenges during hot races
What heat exhaustion can feel like and how to respond
Clothing, gear, and race-day planning for extreme heat
How aging, hormones, and recovery needs can change training
Building confidence when your body doesn't respond the way it used to
Liza's work with Band of Runners and upcoming camp opportunities
Key takeaways:
The fitter you are, the better prepared you may be for heat, but you still need to slow down and manage effort.
Heat strategies should be practiced during training, not saved for race day.
Cooling, hydration, pacing, and fueling all work together. There is no single magic fix.
Training through hot weather requires patience, flexibility, and respect for what your body is handling.
Aging does not mean you are done improving, but it may require smarter recovery and more intentional training choices.
Notable quotes:
"The fitter you are, the better you'll handle the heat."
"Run slower, keep effort down in the heat."
"Practice heat strategies during training, not just race day."
Chapters:
00:00 Introduction and weather talk
01:02 Liza's running journey and health challenges
03:47 Aging and running: overcoming age-related doubts
06:39 Navigating perimenopause as an athlete
09:21 Training adjustments and recovery strategies
12:05 Managing heat during training and racing
19:22 Fueling strategies in hot conditions
21:45 Fueling strategies for hot races
23:29 Understanding heat exhaustion
26:23 Navigating challenges during races
29:58 Recap of heat management techniques
31:12 Band of Runners initiative
33:43 Exploring new locations for training
36:35 Closing thoughts and future plans
Resources mentioned:
Band of Runners: https://www.bandofrunners.org/ners.org
Connect with Liza:
Instagram: https://www.instagram.com/lizahoward1/