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.