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:
The newsletter is under development. The back-end for subscribing for it has improved. It’s a beautiful thing. Tons of content is in the works and can’t wait to get it all polished and ready to share. If you haven’t subscribed to the newsletter yet, you can do that here: http://www.ruelsrunning.com/subscribe/
Run Update:
Not much running lately. Am getting antsy and have missed a few days planned for runs. Time has been spent strength training and on a periodized plan towards a possible 50-mile run in October.
Running News:
Why a 91-year-old veteran is running across America.
Ernie Andrus, a 91-year-old World War II veteran, has been making progress in his mission to become the oldest American to run across America. As Steve Hartman explains, he hopes to bring attention to one of the war’s unsung heroes.
As mentioned in a previous podcast and post, I’ve been working on building strength. So a couple of days a week I’m working some key exercises that interest me at the moment:
Front Squats
Goblet Squats
Jump Rope
Dead Hang starting position
Hollow Pull-Up
The front squats I’m new to and only get to practice this movement on days I get to visit the office gym. Otherwise I practice the goblet squats using a dumb bell at home. The jump rope is my indulgence exercise. I LOVE JUMP ROPE! Lastly, when I’m not sitting around or jumping around, I’m literally hanging around building up time holding the starting position of a pull-up or a dead hang and while in hollow position.
Family & Play:
Ironically while in between building strength, I’m getting hurt. I have a history of back injury. A couple of times in the past week I’ve done improper lifting either of a child or some free weight, which cause some back twinge resulting in 2-3 days of a tight back. It could be worse and has been worse before. Fortunately I’ve been able to function and take care of the family despite the discomfort.
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.”
Ru discusses cholesterol and advanced testing, working with his doctor, some frustrations, some website resources, podcast listening ninjas, child strollers, running vs prowling, & the killer splinter.
Show stuff:
Ru’s well update. A follow-up from the sick show RER Episode 011.
Neighborhood family adventure: Strollers, Simple Running, Prowling, and Splinters
Quote: “I always say the only limitations are in your mind, and if you don’t buy into those limits, you can do a helluva lot more than you imagine.” ― Marshall Ulrich, Running on Empty
