Finding Strong

In this episode of the Finding Strong Podcast, Mark Bottenhorn and Ryan Miller discuss the complexities of ultra running, including training strategies, the psychology behind DNFing, and the importance of communication in coaching. They share personal experiences from recent races, explore the balance between life and training, and emphasize the significance of finding joy in racing. The conversation also touches on the criteria for selecting races, the concept of periodization in training, and the need for consistency and adaptability in an athlete's journey.Chapters00:00 Introduction and Personal Updates02:06 Race Experiences and Lessons Learned06:01 The Psychology of Competition and DNF Dynamics08:59 Training Strategies and Balancing Life15:00 Coaching Dynamics and Communication21:06 Finding Competitive Edge and Personal Fulfillment29:16 Exploring Ultra Running Distances32:25 Finding the Right Races39:03 Criteria for Selecting Races43:02 Understanding Periodization in Training51:55 The Importance of Consistency and Adaptation57:47 Embracing Change and New Challenges

Run Strong Athlete Tyler Kelley joins host Mark Bottenhorn on the Finding Strong Podcast. Tyler landed on the podium of his debut 100 mile race and now has his eyes set on a bigger prize - The Viper 200M race. Mark and Tyler talk through his journey, how he overcame past struggles, and how the tools he developed during those struggles have helped him in his journey. Tyler's Three Pillars for success are:DisciplineConsistencyEnduranceOther topics include sobriety, parenthood, race planning and confidence.You can find Tyler on instagram: @TK_Running11You can find Mark @Bottenhornrunning

Arthur and Mark talk about their plans for 2025. The hosts dive into setting goals, and reverse engineering the process to break their goals into more manageable chunks. The hosts talk about habits, goals, and their tactics for getting the most out of themselves. 

Strong Session: Discipline. 10 Minutes, All Killer, No Filler. In this episode, Mark Bottenhorn discusses the importance of discipline and self-control in achieving long-term goals. He shares a quote from Abraham Lincoln that highlights the conflict between immediate desires and long-term aspirations. Mark emphasizes the need for self-awareness and the ability to assess the consequences of our choices. He also talks about the importance of clarity in setting goals and the habit of building resilience. Mark encourages listeners to regularly evaluate their choices and make decisions that align with their long-term goals. The practical application of saying no to things that don't support our goals is also discussed.

SummaryIn this episode, the first instillation of the Blue Print Series,  Mark, Arthur, and Ashleigh discuss the importance of training preparation and break down the key components of a training program. They emphasize the need to assess current fitness levels, set goals, and reverse engineer the training plan. They also highlight the benefits of running at different paces, incorporating speed work, and adding strength training to improve performance and prevent injuries. The hosts provide insights into their own training routines and share tips for breaking down large goals into smaller milestones. In this conversation, Mark, Arthur, and Ashleigh discuss various topics related to training and preparation for endurance events. They emphasize the importance of power output, compound lifts, and core training for improving athletic performance. The conversation highlights the importance of fueling, hydration, and sleep in the recovery process. They also touch on the role of visualization and mental preparation in achieving race day success. The conversation concludes with a discussion on the importance of logistics and preparation for race day.Keywordstraining preparation, fitness assessment, goal setting, reverse engineering, running paces, speed work, strength training, injury prevention, training, power output, compound lifts, core training, glute activation, mobility work, fueling, hydration, sleep, visualization, mental preparation, logistics, preparation, endurance events

SummaryIn this episode, Mark and Arthur discuss the importance of staying true to your passions and letting them shape who you are. They share personal experiences of facing setbacks and challenges, such as parenting and health issues, and how their passion for endurance sports has helped them overcome these obstacles. They emphasize the mental and emotional benefits of pursuing physical activities and how it has made them more resilient and fulfilled. They also highlight the importance of surrounding yourself with like-minded individuals who support and inspire you. In this conversation, Mark and Arthur discuss the importance of discipline and motivation in achieving personal goals. They explore the role of therapy and exercise in managing mental health, as well as the challenges of staying motivated when faced with obstacles. They emphasize the need to prioritize health and make conscious choices that contribute to long-term well-being. The conversation also touches on the societal factors that influence lifestyle choices and the importance of embracing failure as a part of personal growth. Overall, they encourage listeners to pursue their passions and lead by example.Keywordspassion, endurance sports, setbacks, challenges, parenting, health issues, mental resilience, fulfillment, support, discipline, motivation, therapy, exercise, mental health, obstacles, health, well-being, societal factors, failure, personal growth, passion, example

The gang has mixed results at three recent races. In this episode of the Finding Strong podcast, Mark, Arthur, and Ash discuss their recent race experiences and the lessons they learned. Arthur participated in a 50K night race to prepare for Leadville and focused on logistics and running with a headlamp. Ash faced challenges with race timing and missed a turn, but learned the importance of giving herself grace and staying focused on the joy of running. Mark won a four-mile race but realized he didn't execute his race strategy and needs to trust himself more. The main takeaways include resilience, embracing adversity, and staying present in the moment. In this conversation, Arthur and Mark discuss their upcoming races and the focus areas for their training in the next 10 weeks. They emphasize the importance of intent in training and the need to push through discomfort to achieve their goals. They also discuss the mental aspect of racing and the importance of logistics and nutrition. Mark highlights the significance of speed work in endurance training and the need to embrace the process. They conclude by reflecting on the lessons learned from overcoming adversity and the importance of self-accountability and relentless pursuit of excellence.Keywordsrace experiences, lessons learned, resilience, adversity, staying present, training, intent, discomfort, mental aspect, logistics, nutrition, speed work, endurance, adversity, self-accountability, pursuit of excellence

SummaryRaul Cardenas, founder of QO Nutrition, joins the podcast to discuss his brand and its unique product. QO Nutrition offers a natural nutrition powder made from six simple whole food ingredients that are wood fire roasted. The product can be used as a meal additive, meal replacement, or for fueling before, during, and after training. Raul shares his inspiration for creating the product, which came from his time spent in the Copper Canyon running with the Tarahumaras. He discovered their use of pinole powder and saw the benefits it provided for endurance running. Raul emphasizes the importance of sourcing high-quality ingredients and ensuring the product is third-party tested. Despite the saturated nutrition marketplace, Raul is driven by the belief that his product is needed and can help people improve their performance and overall health. Raul Cardenas shares his journey of building a brand that promotes healthy living through nutrition. He emphasizes the importance of pursuing a business that you believe in and are passionate about. Raul discusses the challenges he faced in the early stages of his startup, including creating momentum and overcoming setbacks. The conversation also explores the benefits of a whole food plant-based diet and the role of nutrition in longevity and performance. Raul highlights the versatility of QO Nutrition's products, such as the Pinole cookies and electrolytes, and shares his vision for expanding the brand in the next three to five years. The episode concludes with advice on taking risks and pursuing one's goals.TakeawaysQO Nutrition offers a natural nutrition powder made from six simple whole food ingredients that are wood fire roasted.The product can be used as a meal additive, meal replacement, or for fueling before, during, and after training.Raul was inspired to create the product after discovering the use of pinole powder by the Tarahumaras in the Copper Canyon.QO Nutrition emphasizes sourcing high-quality ingredients and ensuring the product is third-party tested.Despite the saturated nutrition marketplace, Raul believes his product is needed and can help people improve their performance and overall health. Pursue a business that you believe in and are passionate about.Overcoming challenges and setbacks is part of the process of building a startup.A whole food plant-based diet can contribute to longevity and improved health.QO Nutrition offers versatile products, such as Pinole cookies and electrolytes, that can be used for fueling workouts and as healthy snacks.Taking risks and making the leap are essential for pursuing your goals.KeywordsQO Nutrition, natural nutrition powder, whole food ingredients, meal replacement, fueling, training, Copper Canyon, Tarahumaras, pinole powder, endurance running, high-quality ingredients, third-party tested, performance, health, QO Nutrition, healthy living, nutrition, startup challenges, whole food plant-based diet, longevity, performance, Pinole cookies, electrolytes, expansion, taking risks

SummaryMark and Arthur discuss their recent experiences and the challenges they faced in staying consistent with their training and healthy habits. They emphasize the importance of prioritizing training and finding ways to fit it into their busy schedules, even during travel or unexpected events. They also discuss the trend of relying on shortcuts and quick fixes, such as weight loss drugs, and the potential pitfalls of not addressing the underlying habits and lifestyle choices. They express their concerns about the societal pressure to accept and embrace the 'dad bod' as a way to avoid personal accountability and the importance of striving for a healthy and balanced lifestyle. The conversation focuses on strategies for maintaining fitness and healthy habits while traveling. The main themes include automating decisions, limiting choices, being flexible, and prioritizing health. Arthur and Mark emphasize the importance of taking responsibility for one's health and making time for exercise, regardless of age or circumstances. They encourage listeners to share their own experiences and tips for staying fit while on the go.Keywordstraining, consistency, challenges, prioritization, travel, shortcuts, quick fixes, weight loss drugs, dad bod, personal accountability, healthy lifestyle, fitness, health, travel, decision-making, flexibility, prioritization

This informal conversation between Arthur and Mark revolves around the theme of taking ownership and accountability in various aspects of life, including fitness, career, and personal growth. The hosts discuss the importance of owning one's current situation and not dwelling on past achievements or future goals. They emphasize the need to enjoy the journey and make small, sustainable changes to achieve long-term success. The conversation also addresses common excuses, such as lack of time, and encourages listeners to prioritize their health and well-being. Overall, the hosts advocate for a growth mindset and extreme ownership in all areas of life. In this part of the conversation, Mark and Arthur discuss the importance of taking ownership of one's health and fitness goals. They address common excuses such as lack of time and money, and emphasize the need to make small changes over time. They also discuss the impact of unhealthy habits on long-term quality of life and the importance of finding motivation and inspiration to live a healthy lifestyle. They provide practical advice for making changes, including finding free resources and making small, sustainable changes in nutrition and exercise.Keywordsownership, accountability, fitness, career, personal growth, growth mindset, excuses, time management, ownership, health, fitness, excuses, time, money, small changes, motivation, inspiration, nutrition, exercise

SummaryIn this conversation, Mark and Arthur discuss the importance of perseverance and discipline in training. They share personal experiences and strategies for staying motivated and pushing through challenging workouts. They emphasize the significance of focusing on the present moment and the short-term goals to achieve long-term success. The conversation highlights the mental and physical benefits of staying committed to the training process.Takeaways-Building discipline and resilience in training is crucial for long-term success.-Visualizing and mentally preparing for challenging situations can help improve performance.-Setting short-term goals and focusing on the present moment can enhance motivation and commitment.-Training not only benefits physical fitness but also contributes to mental well-being and personal growth.Keywordsperseverance, discipline, motivation, training, mental toughness, short-term goals, long-term success

SummaryIn this episode of the Finding Strong podcast, Mark Bottenhorn and Arthur Blue interview James Lambert, also known as Frenchy, a middle-of-the-pack ultra runner who is currently battling stage four cancer. Frenchy shares his journey from being a magician to becoming an ultra runner, his love for the sport, and how he approaches races with a positive mindset. He also discusses his cancer diagnosis, his treatment at MD Anderson Cancer Center, and his plans for future races. Throughout the conversation, Frenchy emphasizes the importance of choosing positivity and finding small victories in everyday life. In this part of the conversation, Frenchy discusses the importance of giving back and surrounding oneself with a supportive community. He shares a message of support from his friend Andy Glaze and talks about the inspiring impact Andy has on others. Frenchy also mentions his involvement with the Brave Like Gabe organization, which highlights stories of people with rare cancers. He emphasizes the power of accepting love and support from others and encourages listeners to choose positivity and focus on small daily improvements. The conversation concludes with a discussion about upcoming races and the launch of Finding Strong merchandise.https://www.bravelikegabe.org/mybravestory/2024frenchyInstagram: @FrenchyrunKeywordsultra running, cancer, positivity, treatment, MD Anderson, race goals, giving back, supportive community, message of support, Andy Glaze, Brave Like Gabe, accepting love, choose positivity, small daily improvements, upcoming races, Finding Strong merchandiseTakeawaysFrenchy, a middle-of-the-pack ultra runner, shares his journey from being a magician to becoming an ultra runner.He emphasizes the importance of choosing positivity and finding small victories in everyday life.Frenchy discusses his cancer diagnosis, his treatment at MD Anderson Cancer Center, and his plans for future races.He highlights the support and motivation he receives from his wife, who is also an accomplished ultra runner. Giving back and surrounding oneself with a supportive community is important in any endeavor.Accepting love and support from others can be uplifting and empowering.Choosing positivity and focusing on small daily improvements can lead to personal growth and success.Participating in organizations and charities can provide opportunities to give back and support others.Upcoming races and the launch of Finding Strong merchandise are exciting developments for the hosts.

In this strong session, Mark Bottenhorn and Arthur Blue discuss the importance of staying the course and not quitting when things get tough. They emphasize the need to push through adversity and persevere in order to achieve success. They also provide strategies for quieting the urge to quit, such as filtering out distractions, surrounding yourself with like-minded individuals, and practicing discipline. The conversation highlights the significance of choosing what you want most over what you want in the moment and aligning your actions with your long-term goals.Keywordsstaying the course, not quitting, pushing through adversity, perseverance, filtering out distractions, surrounding yourself with like-minded individuals, practicing discipline, aligning actions with goalsTakeawaysQuitting is something that many people struggle with, but it's important to know when to quit and when to push through adversity.Staying the course and not quitting when things get tough is crucial for achieving success.Filtering out distractions and surrounding yourself with like-minded individuals can help you stay focused and motivated.Practicing discipline and choosing what you want most over what you want in the moment are key to staying on track.Aligning your actions with your long-term goals is essential for staying the course.

TakeawaysLife will inevitably get in the way of training, but it's important to find ways to adapt and make the most of the situation.Having a consistent pre-run and post-run routine, including stretching, foam rolling, and recovery tools, can help improve performance and prevent injuries.Every runner, regardless of pace, should be encouraged and supported in their training journey.The timing of strength training sessions should be based on individual goals and priorities, with a focus on prioritizing running for most endurance athletes.Knowing when to listen to your body and when to push through fatigue is a key skill for runners, and it's important to find a balance between rest and pushing yourself to improve. Training with a weighted vest can be beneficial for simulating the fatigue experienced in long races, but it should be used as an accessory rather than the primary training component.Differentiating oneself as a coach and podcast host involves being genuine, consistent, and results-oriented, while avoiding gimmicks and pseudoscience.Mark follows a plant-based diet, focusing on whole foods and limiting processed foods, while Arthur eats a balanced diet that includes meat and vegetables.

In this conversation, Mark and Arthur discuss the importance of having an apprentice mindset and constantly seeking to learn and grow. They emphasize the value of discomfort and setbacks in the learning process, as well as the role of mentorship in personal and professional development. They encourage listeners to expand their knowledge and skills by stepping out of their comfort zones and embracing new challenges.TakeawaysEmbrace an apprentice mindset and always be open to learning and seeking guidance from mentors.See the beauty in discomfort and setbacks, as they provide valuable opportunities for growth and learning.Recognize the importance of mentorship and surround yourself with positive influences who can help shape and develop you.Step out of your comfort zone and focus on improving areas where you are weak or less experienced.Never stop learning and asking questions, as continuous growth is essential for personal and professional development.Chapters01:12The Apprentice Mindset07:10Learning from Setbacks and Failures08:06The Importance of Mentorship12:29Expanding Your Knowledge and Skills14:25Never Stop Learning17:11Taking Yourself to the Next Level17:38Appreciation and Conclusion

In this episode of the podcast, Mark Bottenhorn and Arthur Blue discuss the importance of seeking discomfort and facing adversity in order to achieve success. Mark shares his frustration with his soccer team's decision to postpone a game due to bad weather, emphasizing the need for a killer instinct and a mindset of pushing through challenges. The hosts also discuss strategies for setting oneself up for success, including preparing the night before, automating routines, and journaling. They highlight the importance of writing down goals and tying them strongly to their why. In this very informal conversation, Mark and Arthur discuss the importance of setting goals and attaching a 'why' to them. They emphasize the need to focus on personal growth and fulfillment rather than comparing oneself to others. They also highlight the significance of breaking long-term goals into smaller, manageable chunks and staying present in the moment. The conversation touches on the importance of nighttime routines and limiting screen time to improve sleep quality. They encourage listeners to overcome excuses and take control of their lives, regardless of the challenges they face.After Action Report: TakeawaysSeeking discomfort and facing adversity are essential for achieving success.Preparing the night before and automating routines can help limit excuses and increase productivity.Journaling is a powerful tool for motivation and productivity.Writing down goals and tying them to a strong why increases the likelihood of achieving them. Attach a 'why' to every goal to strengthen your commitment and limit excuses.Break long-term goals into smaller, manageable chunks to stay focused and present.Establish a nighttime routine and limit screen time to improve sleep quality.Overcome excuses and take control of your life, regardless of the challenges you face.**While we make every attempt to use appropriate language in most circumstances, we are passionate about the nature of our discussions and some episodes more than others may feature the occasional (or frequent) use of curse words. Thank you for understanding. 

In this Strong Session, Mark and Arthur discuss the concept of not giving pain a voice. They reflect on their recent trail races and the challenging conditions they faced. They emphasize the importance of controlling one's thoughts and words, as they can either build or destroy. They discuss the power of a positive mindset and the dangers of complaining and negativity. They encourage listeners to embrace discomfort and see it as an opportunity for growth. They also acknowledge Chad, who popularized the concept, and express gratitude for their listeners' support.TakeawaysControl your thoughts and words to build a positive mindset.Complaining and negativity lower your threshold for handling challenges.Embrace discomfort and see it as an opportunity for growth.Not giving pain a voice leads to triumph and personal development.Chapters00:00Introduction 01:17Not Giving Pain a Voice04:17The Downward Spiral of Complaining05:15Choosing to Get Better07:40The Tongue as a Tool to Build or Destroy08:41Toxic Positivity vs. Neutral Mindset09:51Motivating Yourself in Challenging Situations11:04Embracing Discomfort and Suffering12:14Finding Opportunities for Growth14:01The Triumph in Overcoming Pain15:20Acknowledging Chadd Wright and Applying the Concept16:27Conclusion and Gratitude

Strong Session; your Monday Morning Meditation.11 Minutes. All killer, no filler. In this episode, Mark and Arthur discuss the concept of suffering and how it can be seen as a privilege and a tool, when harnessed properly, to forge growth. They emphasize the importance of embracing struggles and using them as opportunities for growth and self-improvement. They also highlight the benefits of choosing a path of resistance and actively seeking discomfort in pursuit of personal goals. The conversation explores the idea that suffering is an inherent part of life and encourages listeners to face challenges head-on and develop resilience. The episode concludes with a reminder to embrace the struggles and find strength in the midst of suffering this week. Let suffering be the tool in which you sharpen your blade. 

SummaryIn this episode, Mark and Arthur discuss the benefits of strength training for endurance athletes and hybrid athletes. They emphasize the importance of strength training for improving running economy, reducing the risk of injury, and enhancing overall performance. They also highlight the long-term benefits of strength training for maintaining a high quality of life in later years. The hosts discuss different approaches to strength training, including rep ranges and different types of exercises. They also touch on the importance of running slower to improve running efficiency and the role of metabolic conditioning in injury prevention. Finally, they recommend key exercises for strength training, including squats, deadlifts, and bench presses. This conversation explores the integration of strength training into an already existing running routine. The hosts discuss the challenges of incorporating strength training, managing training load and time, and the efficiency of strength training. They also delve into the concept of durability in ultra running and the role that durability plays in long term success. Personal strength training routines and a sample strength training routine are shared. The importance of customized training programs, overcoming hesitations, and the benefits of strength training for longevity and quality of life are highlighted. The hosts emphasize the availability of support and resources for strength training.TakeawaysStrength training improves running economy, reduces the risk of injury, and enhances overall performance for endurance athletes.Strength training is important for hybrid athletes who combine strength and endurance training.Strength training has long-term benefits for maintaining a high quality of life in later years.Running slower can improve running efficiency and prevent overuse injuries.Proper technique and programming are crucial for effective and safe strength training.Metabolic conditioning can help prevent overuse injuries and provide a total body workout for endurance athletes.Key exercises for strength training include squats, deadlifts, and bench presses. Integrating strength training into a running routine can be challenging but is essential for improving performance and reducing the risk of injury.Managing training load and time is crucial when adding strength training to a running routine, and it may require adjustments to running volume or intensity.Strength training can be efficient and effective in as little as 25 to 45 minutes per session.The order of strength training and running can vary depending on individual goals, but incorporating strength training before or after intense running sessions can simulate late-race fatigue and improve resilience.Customized training programs that include compound lifts, accessories, and dynamic rep ranges are key to maximizing the benefits of strength training.Strength training is beneficial for individuals of all ages and can improve bone density, body composition, and overall health and wellness.Chapters00:00Introduction and Background01:30The Benefits of Strength Training for Endurance Athletes08:23The Long-Term Benefits of Strength Training10:05Defining a Hybrid Athlete12:18Different Approaches to Strength Training20:15The Importance of Proper Strength Training Techniques22:53The Role of Metabolic Conditioning in Injury Prevention24:19Key Exercises for Strength Training28:34Integrating Strength Training into Running Routine29:31

SummaryIn this episode, Mark and Arthur are joined by guest Ash to discuss their recent race. Ash completed her first ultra and set a marathon PR during the race. They talk about Ash training leading up to the race and the importance of increasing mileage volume. They also discuss the highs and lows of the race, including the challenges of fueling properly. The episode concludes with a discussion on recovery and the importance of maintaining a positive mindset during races and training. In this conversation, Mark, Arthur, and Ash discuss their takeaways from their recent ultra races. They explore the importance of finding ways to make pursuing ultra running more tolerable and the gratitude for being back in the sport. The conversation emphasizes the growth mindset and the choice to push limits, as well as the privilege of suffering and appreciating the moments. They discuss the importance of discipline, doing hard stuff, and setting goals, and they share their plans for future races and training.TakeawaysIncreasing mileage volume is important for training for longer races.Fueling properly during races is crucial for maintaining energy and avoiding fatigue.Recovery after a race is important and can involve low-impact cross-training and movement.Maintaining a positive mindset during races and training can help overcome challenges and push through difficult moments. Find joy in pursuing your goals.Express gratitude for the opportunities to participate in your chosen sport or activity.Recognize the toughness and indomitable spirit of others, and gain perspective on your own challenges.Choose a growth mindset and push your limits to achieve personal growth and accomplishment.Embrace discipline and do hard things to improve in all aspects of life.Set goals and break them down into manageable steps to overcome adversity.Incorporate strength training into your training to enhance performance.Chapters00:00Introduction and Race Recap01:26Ash's First Ultra and Marathon PR04:31Mindset and Objectives Leading Up to the Race08:32Ash's Running Background08:46Training Mileage Leading Up to the Race12:11Low Points During the Race16:07Fueling Strategies21:46Maintaining a Positive Mindset24:02Finding Ways to Make Pursuing Ultra Running More Tolerable24:38Gratitude for Being Back in the Sport and the Desire for More25:27The Inspirational Story of James Lambert26:51Realizing the Toughness of Others and the Indomitable Human Spirit27:47The Competition Between Ash and Denise28:16The Growth Mindset and Choosing to Push Limits30:00The Privilege of Suffering and Appreciating the Moments30:28Discipline and Doing Hard Stuff31:25Choosing Growth Mindset and Creating Your Own Fate32:13The Importance of Discipline in All Aspects of Life33:01Setting Goals and Translating Discipline to Real Life34:36The Bridge Between Goals and Accomplishment35:03The Importance of Doing Hard Stuff and Stepping Out of Comfort Zones36:56Taking Tasks One Step at a Time and Overcoming Adversity37:05Ash's Next Big Race and the Potential in the Sport39:16Mark's Next Big Race 41:41Adding More Climbing to Training for Effective Race Day Performance42:54Improving Fueling and Incorporating Strength Training for Better Performance45:21

SummaryIn this episode, Mark and Arthur interview Don Reichelt, a mountain ultra trail runner and current USATF 100 mile national champion from Colorado. Don shares his journey into ultra-running and how he went from being a triathlete to tackling ultra-marathons. He discusses his training routine, emphasizing the importance of going slow and incorporating strength training. Don also shares his mental strategies for overcoming challenges during races and avoiding the comparison trap. He talks about his nutrition approach and the importance of individual experimentation. Lastly, Don shares his recovery methods, including mobility work, saunas, and ice plunges. In this conversation, Don discusses various topics related to running and training. He shares his insights on replicating the mindset of a threshold run, balancing data tracking and training, the importance of tracking sleep, his future plans in the sport, reflections on the past 10 years, his interview series called Tiny Bench Big Questions, and the rivalry between Iowa and Nebraska in terms of corn and football.TakeawaysGo slow and incorporate strength training in your training routine.Develop mental strategies to overcome challenges during races.Experiment with nutrition to find what works best for your body.Focus on personal growth and avoid comparing yourself to others.Prioritize recovery through mobility work, saunas, and ice plunges. Find ways to replicate the mindset of a threshold run without overexerting your body.Balance data tracking by defining success before a run and focusing on simple metrics.Track your sleep as it directly correlates to your performance and overall well-being.Focus on the joy and purpose of running rather than solely pursuing competitive goals.Connect with others in the running community and engage in meaningful conversations.Chapters00:00Introduction and Guest Introduction03:04How Don Got Into Ultra-Running07:37Training and Recovery Methods12:42Mindset and Mental Strategies19:38Avoiding Comparison and Focusing on Personal Growth29:55Nutrition and Recovery38:49Replicating the Mindset of a Threshold Run40:16Balancing Data Tracking and Training44:08The Importance of Tracking Sleep46:34Future Plans in the Sport50:48Reflections on the Past 10 Years57:38Don's Interview Series: Tiny Bench Big Questions01:01:06Iowa vs. Nebraska: Better Corn and Football01:01:24Where to Find Don

In this episode, Arthur interviews Mark as a reintroduction to new listeners. Mark returns to racing -  Arthur and Mark dive into  how Mark grew through adversity and into new updates in Mark's life.In this episode:Mark's background in competition and coachingMark's mentality around pushing his limitsMark's future plans for competition, coaching and life.Mark speaks to the grit required in  endurance, sharing the mentality around finding balance between  training and the parenting the little ones that help fuel his return.Additionally, the hosts explain the importance of pushing through adversity, blooming through resilience, and the profound fulfillment that lies at the edges of the human limits. 0:34Introduction to Ultra Race Training6:30From NPC Bodybuilding to Ultra Running14:30Mental Toughness and Training Routine18:29Training, Work, and Diet Discussion23:14Vegetarianism and Future Race Goals28:42Pushing Limits and Finding Fulfillment39:00Training With Kobe Bryant, Pursuing Excellence48:39Start Coaching, Build Community

SummaryIn this episode, host Mark Bottenhorn interviews host Arthur Blue, a former military/Special Forces captain and accomplished ultrarunner. They discuss Arthur's journey into ultrarunning, the mental resilience required in endurance sports, and Arthur's two-year sobriety milestone. They also explore Arthur's transition from a career in finance to the health and wellness industry, including his involvement with a black-owned outdoor retailer and his work with Fleet Feet and Team Red, White and Blue. Throughout the conversation, they emphasize the importance of setting positive examples for children and pursuing excellence in all aspects of life. In this conversation, Arthur discusses his experiences in ultra racing and the lessons he has learned along the way. He emphasizes the importance of taking control of your own life and not relying on others to make changes for you. Arthur shares his podium finishes and tough DNFs, highlighting the valuable lessons he learned from each race. He emphasizes the importance of running your own race and staying focused on the task at hand. Arthur also discusses the future of his ultra running career and the barriers faced by people of color in the sport. He shares his thoughts on making ultra running more inclusive and welcoming for all.TakeawaysTake control of your own life and make the necessary changes to achieve your goals.Learn from both your podium finishes and your tough DNFs to grow as an athlete.Focus on running your own race and stay present in the moment.Flip your training schedule and expose yourself to uncomfortable situations to develop mental toughness.Work towards making ultra running more inclusive and welcoming for people of color.Chapters00:00 Introduction and Background06:28 Getting Started in Ultrarunning10:57 Simulating Mental Resilience in Training14:53 Celebrating Sobriety18:13 Negative Impacts of Alcohol on Performance20:25 Turning Point and Steps to Stop Drinking28:37 Transitioning from Finance to Health and Wellness31:07 Investing in Black-Owned Outdoor Retailer32:50 Involvement with Fleet Feet and Team Red, White and Blue34:46 Setting Examples for Children37:57 Taking Control of Your Life39:24 Podium Finishes and Tough DNFs42:11 Lessons Learned from Races43:24 Running Your Own Race46:19 Mental Preparation for Challenges50:46 Future of Ultra Running Career51:23 Barriers Faced as a Person of Color in Ultra Running52:44 Making Ultra Running More Inclusive57:38 Breaking Stereotypes

SummaryIn this episode, Mark and Arthur discuss their training routines and the importance of building a proper training program. They emphasize the need for proper footwear and mastering the basics of training, including nutrition and recovery. Mark shares his training week, which includes running, strength training, and active recovery. Arthur discusses his unconventional training routine, which includes running, lifting, and longer runs on weekends. They also address frequently asked questions about pre-workout supplements, activation exercises, and the timing of strength training in relation to running. In this episode, Arthur and Mark discuss the relationship between lifting and running, the recommended frequency of lifting for endurance athletes, the effectiveness of chocolate milk as a post-training recovery drink, and their favorite recovery tools.TakeawaysProper footwear is essential for preventing injuries and optimizing performance.Mastering the basics, such as nutrition, recovery, and sleep, is crucial for long-term success in endurance sports.Training programs should be tailored to individual goals and fitness levels.Metabolic conditioning and warm-up exercises can improve performance and reduce the risk of injury.Pre-workout supplements are not necessary but can provide a performance boost for some athletes.Activation exercises before running can help activate muscles and improve running efficiency.The timing of strength training in relation to running depends on individual goals and preferences. For harder and longer runs, it is recommended to do the run before lifting.The recommended frequency of lifting for endurance athletes is typically two to four times a week, with three times a week being the sweet spot.Chocolate milk can be a convenient post-training recovery drink due to its carbohydrate-to-protein ratio, but it may not be the ideal choice.Basic recovery tools like foam rollers and lacrosse balls can be effective and affordable options for recovery.Chapters00:00Introduction and Training Routines03:27Building a Training Program08:23Importance of Proper Footwear10:18Mastering the Basics13:54Arthur's Training Week18:23Mark's Training Week25:21Metabolic Conditioning and Warm-up34:16Pre-Workout Supplements36:21Activation Exercises38:09Strength Training40:12Lifting and Running42:10Recommended Frequency of Lifting43:06Is Chocolate Milk Ideal for Post-Training?46:35Favorite Recovery Tools49:11Wrap-Up and Gratitude

Arthur and Mark explore the various tactics for optimizing your mindset and finding your true capabilities. The hosts pull from personal experience in endurance, career, and coachingThe tactics include:Growth mindset vs Fixed MindsetVictim MindsetFacing fearsSelf Belief & DoubtPursuitUltra endurance athlete and coach, Mark Bottenhorn and Ultra Endurance Athlete Arthur Blue, are on a mission to find the strongest version of themselves. Episodes touch on topics including, performance, fitness, nutrition, mental health, and mindset. Please like, rate, share and subscribe if you find value in our content. Arthur: @Arthur.Blue3 Mark: @bottenhornrunning

Arthur and Mark dive into five listener questions:How do you determine ideal mileage for yourself or an athlete?What are ways to improve recovery?Can endurance athlete start later in life?How can I lift heavy and run fast?Popular social media trends vs realistic training?@Arthur.Blue3@bottenhornrunning

Coach and Sub4 Miler Kevin Kelly joins Michael and Mark for the second time. In this week's episode the trio talk about an outside factor that many people do not consider in their training; stress. Kevin, Mark and Michael draw from their personal history and coaching experience to make a case for being aware of stress and the potential downsides.Stress decreases performance, increases effort, plays a hormonal role, and impacts motivation - that's not exactly ground breaking. The group covers multiple topics relating to stress including:EnvironmentJournalingFitness TrackersComparisonSleepSocial mediaPractical tips to destress.As always, if you want to support the show you can:Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning Check out Kev @kev.kelly & @kevinkellycoaching - He's a Finding Strong Approved coach and a wonderful person. OR if you are in the need for high quality sports nutrition supplements, check out Vedge, a brand that that Mark  uses -  to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 10% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!Thank you for the support!

Mark and Michael sit down and cite recent moments of adversity in their training and racing, and discuss practically, how those moments can shape the outcome of a race, a training week, or a whole training cycle. As always, if you want to support the show you can:Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning OR if you are in the need for high quality sports nutrition supplements, check out Vedge, a brand that that Mark  uses -  to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 10% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!Thank you for the support!

What is a Down Week, why should I take one, and when should I take them? Down weeks are crucial for adaptation to stressors, increase in fitness and much more. A Ball State University study looking at Creatine Kinase in well trained endurance athletes. Indicators that it's time to take one.An IG user Question about knee pain, and how to proceed from @ayephamAs always, if you want to support the show you can:Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning OR if you are in the need for high quality sports nutrition supplements, check out Vedge, a brand that that Mark  uses -  to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 10% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!Thank you for the support!

Michael and Mark sit down for another episode with Vegan Ironman, and addiction recovery coach Alex Buck for part II of his miniseries on FSP. Alex details his emotional and powerful journey from nearly dying to clawing his way out of the clutches of addiction and a cycle of destructive behavior. He provides valuable insight into recovery, growth, improvement as an athlete and human. As always, if you want to support the show you can:Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning + @alexanderbvckOR if you are in the need for high quality sports nutrition supplements that both Mark and Alex use and you want to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 15% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!Thank you for the support!

Strong Session: Science of Slow + HR TrainingLast week's Strong Session was downloaded in 45 countries! This week's Strong Session dives into the science of running slow and the benefits of low intensity training for cardiac output and aerobic capacity. Mark also gives info about heart rate training vs potential limitations and includes a field max heart rate test that could give you approximate readings to base your heart rate zones on. IntroSlow Down to Run Better 1:46Heart Rate Training and Limitations 6:32 Field Test for Max Heart Rate:  12:22Outro: 15:01

Strong Sessions: 10-15 minute cram sessions to arm you with the tools you need to be the best version of yourself. Info you need, and nothing you don't!On today's Strong Session, host and coach, Mark Bottenhorn provides three small tips that any endurance athlete can add into their program to be a faster, more economical, and more resilient athlete. These may seem small, but they have a massive pay off. Wishing you peace, love, and a helluva lot more miles! *Let us know what you think! With your reviews, we're currently at more than 100 five-star reviews and growing. Thank you for the support. Please rate, share, and subscribe. 

Alex Buck joins the Strong Squad! The Outlier Series is back. Michael and Mark sit down with Alexander Buck. Alex is a Vegan Ironman, former actor, musician, animal rights activist, and an addiction and recovery coach based in southern Southern California. The story so nice, we had to share it twice! We couldn't possibly fit this amazing story into one single episode, so, in order to do Alex justice, we're making this into a series. In part one of this series, Alex speaks about his background in endurance sports, and the beginning of his journey and his transition to a life of positivity and health. As always subscribe, share and rate us where ever you get your podcasts. We are grateful for your support and positivity.@alexanderbvck @sonofragingjoe @bottenhornrunning

Michael wins not one, but two, 5km cross country style races to start the year. Mark is back to high volume aerobic focused training for the first time since June of 2020. 2022 is kicking off in a big way for the FSP family. Let's go! Happy new year, you beautiful people.Please help us get to 100 five star reviews ️️️️ sitting currently at 93, but those are rookie numbers and we gotta pump those up!! If you find our content helpful or entertaining, please rate us five stars on Apple podcast, spotify or wherever you get your podcasts. Help us grow. l by sharing and tagging us on social media.Work hard, Have Fun and Stay Strong!@sonofragingjoe @bottenhornrunning

Joining us for the first episode of the Finding Strong Outlier Series is Kevin Kelly. Kevin is a 3:57 Miler, former youth Irish National Team Runner, NCAA D1 runner, and Graduate Assistant Kevin Kelly. Kevin and Mark touch on a number of topics relating to his journey, his growth in the sport, and mental health. This is a pretty raw look at the challenges that come along with chasing your dream and finding the strongest version of yourself. 

Michael and Mark sit down and discuss Mark's journey of falling back in love with ultra running and the ups and downs along the way. Mark is hungry to race and train again following a long battle with anxiety and depression. In what started as a a plan to go run a few loops of a backyard ultra with friends has ultimately culminated in Mark restoring his love for racing while remaining compassionate to himself.  Please rate us on iTunes, subscribe and share if you want to support.@sonofragingjoe@bottenhornrunning

6 days out from the longest and most grueling race of his life, Mark gives a solo breakdown of typical race week execution - and also what do to when the situation or environment are less than ideal. Mark touches on training structure, purpose, tips and common pitfalls to avoid. Thank you for listening and we will see you next week. Follow @bottenhornrunning for live instagram story updates during the race as Mark competes to earn a silver ticket to represent the United States in the international division at the Big's Backyard Ultra World Champs.

Michael and Mark are back, finally, with a brand new podcast format. This episode includes a race recap, training talk and talk about the adaptations from stress + rest. Thank you for listening. Please share on instagram and rate us on iTunes if you find value in our content. 

Mark, Michael and Nikki sit down to discuss their training agenda, structure for training, and adding purposeful strength training into the rotation to improve their running. Nikki discusses her upcoming powerlifting meet and the uniqueness of not frequently competing, while coaching athletes who compete at the highest level and why now more competition is in her future with some really big goals. We apologize for the audio quality, after upgrading systems both Nikki and Mark did not have compatible microphones. Moving forward they do for episode 4 and beyond. Thanks for listening! 

In this episode Michael, Nikki, and Mark answer listener questions about performance. The topics include balancing strength training and running, recovery and supplements, motivation, vo2 max and training paces. The gang also talk about the Boston Marathon's new policy, virtual races and more. Please follow and interact with the hosts of the Finding Strong Podcast at:@sonofragingjoe@hookgripnikki@bottenhornrunning

Michael, Mark and new host/contributor Nikki Sterlacci catch up and very informally discuss new goals, a new vision and new direction. Michael discusses his process for recovery from hip surgery, training for the Boston marathon and his new career. Mark discusses balancing his promotion, his short-but-sweet foray into powerlifting, and how his passion for running far and competing has been reignited. Additionally, the team introduces Nikki Sterlacci, a certified strength and conditioning coach, owner of North Dallas Strength, an ICU heart care nurse, and Next Level Strength. Mark and Nikki also briefly discuss a collaborative project called Hybrid Strong which will be available 2/1!

Mark and Michael sit down with Mark's new coach, Ryan Miller. On the episode they discuss his journey as a professional runner and his coaching philosophy. At the end of the episode they discuss Ryan's thoughts on Mark's potential and his vision for him.As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Easy runs? Yes. Long runs? Of course. Quality sessions? What!? Mark and Michael take a deep dive into the anatomy of a Training Week including rest days, recovery, easy runs, long runs and quality sessions. They also briefly dive into the mindset required to execute a training week properly. As always you can find Pat @patxgates, Michael @sonofragingjoe and Mark @bottenhornrunning and www.markbottenhorn.comAs always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Pat, Mark, and Michael sit down to discuss the Summer Stampede race. Mark goes into detail on what what well and some obstacles he had along the way leading up to the race. Mark teases something he is going to announce soon. As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Mark and Pat sit down and dive into the physiological factors of training in the heat. Many endurance athletes are feeling the extra strain of the heat, Mark and Pat talk about some tips and strategy to overcome both the physical and mental battle of the summer in order to thrive and find the strongest version of yourselfThey also talk about the importance of not giving the self doubt a platform in your mind.As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Pat, Mark and special guest Benjamin Saah talk about the importance of harnessing your mindset to break through self-imposed limitations. Ben's journey and experience in fitness allow him to silence his own self doubts. You can find him at @benjamin_saah As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

In this very casual conversation, Mark and Pat breakvdown their idea of an outlier mentality; what it takes to seperate yourself from the pack. They speak about vulnerable moments in their personal journey and Mark even breaks into a long-winded rant about the dangers of pitying yourself.As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Pat and Mark sit down to discuss questions asked by users over social media. They go over a wide range of topics such as recovering faster, fueling during long runs/races, and gaining and maintaining muscle mass with high volume training. As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Mark and Pat dive into some tactics they've used to sharpen their mental strength and resilience. The Co Hosts also demonstrate how Mark implements these into training and sharpening his athlete's for battle come race day or competition time. They discuss topics such as meditation, reframing, mantras, alter egos, personal contracts and more.As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Periodization, training structure, key workouts? All of this might sound intimidating, but it's the ultimate blueprint for success in endurance sports. Patrick and Mark jump on the podcast to talk about Mark's methods for building his athlete's programs, some explanation behind the methods, and a deep dive into what's required physiologically to find the strongest version of yourself.As always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.

Mark and Pat sit down with a very special guest, Brian - ultra endurance athlete, animal rights activist and host of the Flytrap Coalition Podcast. The trio discuss sustainability, podcasting, nutrition and planetary health as well as Brian's background in animal activism and why he chooses a cruelty free lifestyle. Brian is a dear friend of Patrick and Mark and the Finding Strong Community as well as one of Mark's inspirations in taking a kinder nutritional approach. You can find Brian as @flytrapcoalition on Instagram. His podcast is available on Spotify and all major streaming networksAs always, if you enjoyed this episode please rate us on iTunes, share and drop us a comment or message.You can find the hosts of the Finding Strong Podcast:Pat: @PatxgatesMichael: @SonofragingjoeMark: @bottenhornrunning and www.markbottenhorn.comOpinions, comments and feedback are always welcomed and appreciated. If you found enjoyment in this episode we ask that you rate it and share.*While we have made every attempt to refrain from inappropriate language, the occasional curse word may have found its way into the recording.