Ru El’s Running 061 : Quickiesode – Special Guest – Lonnie Beauchamp | Pets and Nutrition | Food & Exercise vs Junk & Medication | Discovering NSNG

Ru El’s Running 061 : Quickiesode – Special Guest – Lonnie Beauchamp | Pets and Nutrition | Food & Exercise vs Junk & Medication | Discovering NSNG

Ru El's Running Podcast #61 Lonnie Beauchamp

Ru El’s Running 061 : Quickiesode – Special Guest – Lonnie Beauchamp | Pets and Nutrition | Food & Exercise vs Junk & Medication | Discovering NSNG

  • Connection between wrong food and sick pets.
  • Food & Exercise vs Junk & Medication
  • Discovering Vinnie Tortorich and the No Sugars No Grains Lifestyle (NSNG)
Lonnie Beauchamp episodes:
  • This episode #61.
  • Past Lonnie Beauchamp episodes (#28, #30)

Friends in the Jefferson, MO and surrounding areas, check out Lonnie Beauchamp @ Restore-It Restoration and get Life Back To Normal. Tell him Ru sent you!


Visit www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle.

Visit www.glutenfreeanna.com for great healthy gluten-free recipes.

Check out more episodes of the podcast on iTunes and Stitcher.

PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode!

While here be sure to check out the sponsor and affiliates:

Follow the show:
Music of:
Johnny Cash “Dirty Old Egg Sucking Dog”
Luzius Stone “Fire In The Sky”

 

 

Ru El’s Running 059 : Special Guest – Chris Rawlins – Part 2 | Ultra to Marathon | Martial Arts | Crossfit | Jump Rope

Ru El’s Running 059 : Special Guest – Chris Rawlins – Part 2 | Ultra to Marathon | Martial Arts | Crossfit | Jump Rope

Ru El's Running #59 - Chris Rawlins Part 2

This is part 2 of the conversation with Rawdog Chris Rawlins. Friends I’m excited to have Chris Rawlins on the podcast.

Be sure to check out part 1.

Quick Chris Facts
  • Tae Kwon Do instructor.
  • Survival self-defense training instructor.
  • Runs a lot.
  • Ultrarunner.
Finding Inspiration and Flipping the Switch

“I’m a lucky man to count on both hands the one I love.” ~ Pearl Jam

Connect with Chris:

Visit www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle.

Visit www.glutenfreeanna.com for great healthy gluten-free recipes.

Check out more episodes of the podcast on iTunes and Stitcher.

PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode!

While here be sure to check out the sponsor and affiliates:

Follow the show:
Music of:
Mötley Crüe “Kick Start My Heart”
Luzius Stone “Fire In The Sky”
Ru El’s Running 057 : Special Guest – Chris Rawlins – Part 1 | Ultra to Marathon | Martial Arts

Ru El’s Running 057 : Special Guest – Chris Rawlins – Part 1 | Ultra to Marathon | Martial Arts

Ru El's Running Podcast #57-Chris Rawlins Part1

Ru El’s Running Podcast special guest is a new friend. I met him though the Vinnie Tortorich No Sugars No Grains FB group. We seem to have some things in common, but he’s way cooler. I’ve referred to him as Rawdog and I’m honestly not sure how he feels about that monicker, but we’ll find out. Friends I’m excited to have Chris Rawlins on the podcast.

Chris is 43, lives in Georgia, and single father of three.
Chris Facts
  • Tae Kwon Do instructor.
  • Survival self-defense training instructor.
  • Runs a lot.
  • Ultrarunner.
Tournament Fighting & Injury
  • Motorcycle track riding, broken collar bone, shoulder blade and ribs.
  • Recovery and lack of conditioning.
Finding Inspiration and Flipping the Switch
“I owe Christopher McDougall a punch in the face.” In a good way. It flipped that switch.
Getting To The First Marathon
  • Trained via a 6 hour event.
  • Stumbled onto his first ultra.
Running 2014:
  • Three 50k
  • Four marathons
  • One 6hr event
  • Two 50 milers
  • One 100k
Rich Roll & Vinnie Tortorich
Learned about Vinnie Tortorich and NSNG from the Rich Roll Podcast.
Racing Nutrition
With several months on NSNG Lifestyle:
  • Ran 28.5m 6hr training run: 4 bananas, 1 scoop of peanut butter, and water.
  • Ran Rock N Roll Marathon Savannah 4:30:13: 1 banana mile 20 and water. A shot of Gatorade.
  • Publix Atlanta 4:21 2 bananas and water.
NSNG (No Sugar, No Grains)
  • A month strict NSNG while stopping running to heal an I.T. band, lost a bunch of weight.
  • Never had a gel.
  • Stays fat-adapted.
  • Doesn’t eat sugar and grains.
  • Helping friends adopt the NSNG lifestyle.
Enter the Dragon:
  • Not into traditional sports.
  • Bullied as a kid.
  • Started at 10 yrs old.
  • 33 years into traditional Tae Kwon Do.
  • 5th Degree Black Belt today
  • Gives back and teaches to families in his community
  • Developed a program and teaches a survival self-defense program for 4 yrs.
Don’t you dare miss part 2.

Visit www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle.

Visit www.glutenfreeanna.com for great healthy gluten-free recipes.

Check out more episodes of the podcast on iTunes and Stitcher.

PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode!

While here be sure to check out the sponsor and affiliates:

Follow the show:
Music of:
Mötley Crüe “Live Wire”
Luzius Stone “Fire In The Sky”
Ru El’s Running 055 : Special Guest – Tony Portera – Part 2 | Badwater 135 | Ultramarathon | Nutrition

Ru El’s Running 055 : Special Guest – Tony Portera – Part 2 | Badwater 135 | Ultramarathon | Nutrition

Badwater 135 Tony Portera

Part 1 with Tony Portera was fun. In part 2 the fun continues and we get to learn much more. We learn about Tony’s nutrition, fueling strategy, the wonderful people he’s worked and trained with, and in the end a rapid fire question round. Be sure to listen. Thanks!
Nutrition outside running
  • Follow NSNG (No Sugars, No Grains) lifestyle.
  • Eat when hungry.
  • Typical day:
    • Wake up, have a coffee with HWC (heavy whipping cream)
    • Might have BPC (Bulletproof Coffee) if have a 20 mile run.
    • Had a Fat Shake before the call consisting of  kale, spinach, broccoli, cauliflower, celery, chia seeds, and a scoop of coconut oil.
    • Sometimes an afternoon snack of cheese and salami. Maybe a salad.
    • Dinner would consist of steak, fish, or chicken and salad. Maybe some berries.
    • Almonds or sunflower seeds.
During running:
Still a struggle. On a fat-adapted lifestyle and fueling strategy, Tony can run 20 miles without eating anything, so unless 20+ mile training runs are a regular thing, there isn’t a lot of opportunity to practice fueling on the run.
Typically things to fuel with:
  • Vespa
  • PocketFuel
  • Justin’s Nut butters
  • Salami
  • Cheese
  • Pickles
  • Olives
  • Coconut oil
In his most recent Jackpot 100 performance, while employing a High Fat, Low Carbohydrate fueling strategy:
For 80 miles:
  • PocketFuel
  • Salami
  • Nuun for electrolytes
  • No bonk. No rush of sugar.
For miles 80 through 90s infused more carbs into system:
  • A few gels on limited bases
  • Pizza later in the race.
Result: It went well and Tony finished 3rd place overall. His personal best for a 100 mile race, and just under 19 hrs (18:58).
“Everybody is different. Experimenting is good.”
Some recommended fuels to try include:
  • Justins Nut Butters
  • PocketFuel
  • Generation UCAN Superstarch
  • Vespa
  • BRL Sport Nutrition Trifuel and Invigor8
“Adapting in ultra running is very important. Running an ultramarathon is all about goal adaptation.”
Fear the chair. Fear the van…Don’t get in the f*cken van!
“There’s nothing wrong with not finishing. Some of the greatest runners have DNF’d one point or another. Absolutely nothing wrong.”

Tony’s wrap up and special thanks:

  • The whole ultra community
  • Lisa Smith-Batchen
  • Ray Zahab
  • Zach Bitter
  • Vinnie Tortorich
  • Jamie Donaldson

All the people he trains with regularly including:

  • Aaron Heath
  • Elena Makovskaya
  • David Isaac
  • Van Cortlandt Track Club

All the race directors including:

  • Mario Lacerda
  • Chris Kostman
  • Blake Norwood

Included in this year’s Badwater crew:

  • Vinnie Tortorich
  • Serena Scott Thoms
  • Jason Obirek

Catch Tony Portera If You Can:


Visit www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle.

Visit www.glutenfreeanna.com for great healthy gluten-free recipes.

Check out more episodes of the podcast on iTunes and Stitcher.

PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode!

While here be sure to check out the sponsor and affiliates:

Follow the show:
 Music of:
  • Luzius Stone/Fire In The Sky,
  • Jimmy Buffett/A Pirate Looks At 40
Ru El’s Running 053 : Special Guest – Tony Portera – Part 1 | Badwater 135 | Ultramarathon

Ru El’s Running 053 : Special Guest – Tony Portera – Part 1 | Badwater 135 | Ultramarathon


Badwater Tony Portera to me is the “real deal.” While I fantasize doing big runs, Tony is out there making it happen. You’ll hear him say he’s not anybody special, but I beg to differ. He’s fun to talk to, has a great story about his journey into running, has great things to say about running ultramarathons, someone I see as a wonderful ambassador of the ultra community, he’s super encouraging, and even offers some advice to help improve on the next ultra.

Tony Facts:

  • Running out of White Plains, New York
  • Husband and father of two.
  • Lawyer in commercial real estate
  • Dabbler of ultra running and has ran and continues to run prestigious events such like the Badwater 135, Jackpot 100, and Umstead 100.
  • He has participated in the Badwater 135 six times. 2015 will be seventh.

Running Background:

  • Tony got into ultras by stumbling on it and deciding to try it.
  • Started out soccer in high school, college, and after in law school with local club teams.
  • After graduating from law school, life happened, and at one point weighed 210 pounds. Out of shape, drinking a lot of beer, and watching football and other sports.
  • Got together with some guys who convinced him to do a local 4 miler or 5k. He said “Running is stupid!”
  • He did more of these types of runs and was eventually persuaded to do a marathon. He said “This is stupid. If running 4 miles is stupid, this is even dumber!”
  • His first marathon was the 2004 Twin Cities Marathon. Completed it in over 4 hours and told himself he’d never do another one again. But 25 marathons later, he kept trying to convince himself to stop running.
  • His biggest mistake, was after reading Dean Karnazes’ book Ultramarathon Man where he learned about ultra marathons. He was blown away and said “If 4 miles is stupid, and running a marathon is even more stupid. Then ultra runners gotta be idiots!” And Tony convinced himself to do a 60k.

Loving the Sport & Better Health

  • In ultras marathon, Tony loved that he was able to show up to the start late, finished up on the same day, and head back to your car without a hassle. This plus getting in better shape made it more appealing.
  • Eventually dropped 50-60 lbs lighter from his former weight in 2001.
  • He enjoys the runs and loves the community, but still sometimes tells himself that “He’ll never do it again.”
  • He uses these events as a way to learn more about himself. To find out what he can and can’t do.
  • “You’ll never run the same race twice. You’ll experience different things and thoughts each time.”

Tony’s Preparation:

  • Work on nutrition on a regular basis.
  • Prepare nutritionally, mentally, put in the work in training runs. Roughly 80-90 miles a week including the speed training and long runs.

Typical Training Week (To build miles and speed. Doing about 74 miles of training).

Monday a.m. – 25 miles.
Tuesday – 8 miles.
Wednesday – 10 mile tempo, 3 mile warm up. 4 miles at 6:55 pace.
Thursday – 8 miles easy recovery.
Friday – 12 miles interval: 3 mile warm up. 2 miles at 7:10 pace. recover 1 mile, six 400 mile repeats, and recover jog.
Saturday – Off.
Sunday – 12 miles.

Long run may increase over time. This is a week typically to Tony and should not be used as a template for everybody else. Everybody is different.

On Getting Coached:
Tony is currently working with Zach Bitter on training and nutrition and has also worked with Ray Zahab. Recommends getting a coach for endurance events.

Mentions:
Film: Running on the Sun

More Tony:

  • Tony loves to help see folks enter into the ultra community for the first time.
  • The Vermont 50 mile race was his first 50.
  • Loves seeing people go out there.
  • Thinks 50 miles is a great distance to get done in one day and it is very challenging
  • Believer in drawing from others, especially folks who have experienced what you are trying to do.

Fueling and hydration advice:

  • Drinking to thirst.
  • Keep trying different things. Learn something is always a success.

Quote:
“People may go out there and try and have a negative impression in their mind, but there are so many positives to take whether perceived negative or not. It’s often times the 2nd or 3rd try that you start to understand what you’re doing and love it more.” ~ Tony Portera

 

Advice:
Ray Zahab, founder of  impossible 2 Possible (aka i2P) tells Tony “Ultra running is 90% mental. The other 10% is all in your head.”

Quote:
“Our best moments are found when we are at our weakest.”

Catch Tony Portera If You Can:

 


Visit www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle.

Visit www.glutenfreeanna.com for great healthy gluten-free recipes.

Check out more episodes of the podcast on iTunes and Stitcher.

PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode!

While here be sure to check out the sponsor and affiliates:

Follow the show:

Music of:

  • Luzius Stone/Fire In The Sky,
  • Jimmy Buffett/Change In Lattitudes Changes In Attitudes,
  • Cool & The Gang/Get Down On It.
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