Kristoffer Mugrage is an elite runner living in Alamosa, Colorado. He is also an Exercise Science instructor at Adams State University. Kris recently ran 2:14:59 in the marathon, and shares with us how he did it by training consistently over the past 10 years, steadily increasing training volume to 130 miles per week at an altitude of 7500ft. In this conversation Kris talks about not only what he has done in training, but the how and why of it. He gives us an in-depth look at the physiology and science behind his training methodologies and workouts. We look at how nutrition, training advancements, and shoe science have all led to the current global phenomenon of lots of people running very fast at different events. Kris also gives an overview of the research he conducted with Sodium Bicarbonate as a supplement in 2018 (5 years before Maurten launched their Bicarb system for public purchase) and explains the mechanism by which it helps people run faster, and how to best implement the substance. On top of being extremely good-natured and humble, Kris really knows his running science, and this episode is packed with insights and advice for anyone looking to improve as a runner.

Topics include:

• Marathon training
• Adams State University Cross Country
• Long runs and mitochondrial development
• Threshold training
• Double Threshold workouts
• Threshold modulation training
• High volume training at altitude
• Sodium Bicarbonate
• Interval training
• Coaching relationships
• Training for the Boston Marathon

Kris on Strava

Kris on Instagram

Classic Running on Instagram

Kris' recipe for a much more affordable Sodium Bicarbonate:

• 2 Tablespoons pure cane sugar
• 1 Teaspoon xanthan gum
• .3 grams Sodium Bicarbonate per kilogram of body weight
• Mix with water and ingest 60-90 minutes before a race or hard training session. Experiment in training BEFORE racing to gauge GI distress.

Carrie Ellwood is a professional runner competing for the ASICS Mammoth Track Club. She joins us to discuss her training and growth over the years. Carrie is the American Record holder at 25k, and is a US National Champion in road running and cross country. She was a California High School State Champion in cross country, and attended the University of Colorado, where she ran under legendary coaches Mark Wetmore and Heather Burroughs. Carrie gives us an in-depth look at the CU Cross Country program, and also discusses how under-fueling and under-recovering hampered her development under the intense training regimen of one of the best teams in NCAA history. She then details her rise from a post-collegiate amateur to a full-time professional under the tutelage of Olympian Lee Troop with the Boulder Track Club and TEAM Boulder, before making a recent change to the Mammoth Track Club in order to work with coach Andrew Kastor and American running legend Deena Kastor, who won a bronze medal in the marathon at the 2004 Olympics in Sydney, and held the American record in the event for nearly 20 years. Carrie shares valuable insights into training and recovery, and gives an inside look at what it takes to become one of the best runners in America.

Topics include:

• Marathon training
• University of Colorado Cross Country
• Importance of fueling, recovery, and sleep
• Favorite marathon workouts
• Blood value testing for performance
• Heart rate and HRV (Heart Rate Variability)
• Altitude training
• Coaching

Carrie on Strava

Carrie on Instagram

Classic Running on Instagram

Note: In the conversation, Carrie talks about running the Boston Marathon this spring, which at the time of recording was not information available to the public, so we discuss pulling the information out. With Carrie's permission I have left that portion in, as the Boston professional field list has now been published.

Jackson Cole is a professional mountain runner with La Sportiva. He sat down with us to talk about the sport of mountain and trail running, and what it took to transition from being a track and cross country runner into one of the best mountain athletes from New Zealand. Jackson talked in depth about his training while a college runner at Adams State University, his introduction to mountain running by setting Fastest Known Times in the Sangre de Cristo Mountains in Colorado, his recent success in mountain and Sky Running, as well as his 26th place finish leading Team New Zealand at the World Mountain Running Championships in Spain.

Topics include:

• Mountain running, trail running, ultra running
• Adams State Cross Country
• Fastest Known Time
• Threshold Training
• World Mountain Running Championship
• Sky Running
• European vs. American Trail Running
• Running Nutrition
• Canyons 100k

Some of Jackson's recent accomplishments include:

1st Meet the Minotaur Skyrace - Alberta, Canada. (Skyrunner World Series)

1st Alyeska Cirque Series - Anchorage, Alaska (Cirque Series/ Alaskan Mtn Running Grand Prix)

4th Matterhorn Ultraks Extreme - Zermatt, Switzerland (Sky Running World Series)

6th Sky Running World Champs VK - Soria, Spain

FKT Ten Mile Traverse - Frisco, Colorado

FKT Borah Peak - Lost River Range, Idaho

FKT Bitterroot High Five - Bitterroot Range, Montana

Jackson on Strava

Jackson on Instagram

Classic Running on Instagram