My guest on today's show, Katie Arnold, is the author of the critically-acclaimed memoir published in 2019 by Random House, a longtime journalist, and an elite ultrarunner. A contributing editor at , she created and launched the “” column on Outside Online about bringing up adventurous children. She has written for , , , , , and many others. Her narrative nonfiction has been honored in Best American Sports Writing. . She lives in Santa Fe, New Mexico with her husband and two daughters. During this discussion, you'll discover: -How Katie was able to win the  on her first try...6:30 Very low rate of finishing in the allotted time (for safety) Keys to her success: Eat every 30 minutes during the race 300 calories per hour at high altitude Eat what they're offering Coca Cola is surprisingly efficacious Minimalist for hydration Be in the moment, not hung up on a certain pace Use a watch as a tool, not a necessity Train with the metrics, let go for the race "There were no low points" throughout the race Music can be dangerous -How to make training a part of your life...36:33 Life is Katie's "training plan" It's hard to overtrain when you're a parent Training concepts carry over to other aspects of your life Walk the kids to school, take the long way home (4-mile walk) Every moment on foot counts as exercise Activities with kids Don't make training separate from life Avoid the car whenever possible Ben walks to any place under 3 miles away -Indoor and outdoor activities for kids that strengthen the family bond...48:12 Indoor gyms with kids activities Tag-team training is hard on a family bond Always find time to be present Family dinners including games, singing Don't be an invisible exerciser; let the kids embrace the struggle -What to do when your children aren't as excited about exercise as you are...54:06 They're trying to differentiate; but can be inspired by your dedication Don't push an agenda on them Katie was taught to love the outdoors as a kid Running is a way to engage imagination; give kids same opportunity with whatever they like to do Don't get so caught up in the "doing" that you forget about the "being" -Why Katie chose the name "rippers" for her column...1:01:24 Kids who "rip" or "shred"; do something really well Encourage children to take on a symbiotic relationship with the world around them Exercise is viewed as a cathartic activity, not necessarily for enjoyment Teach a stewardship mentality of nature, the outdoors, etc. (you can't beat the mountain) Raise lifelong humans who are comfortable in their own bodies Reinforce that winning the tournament isn't the ultimate success Playing just one sport year-round has its hazards -And much more... Resources from this episode: - - - Katie's book - Episode sponsors: -: Building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Get 20% off your order of Kion Aminos, and everything at the Kion site when you use discount code: BGF20 -: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using and receive my brand new book, Boundless absolutely free! -: The best solution for clean and safe drinking water. Water and Wellness also offers an amazing line of essential water additives such as Quinton Marine plasma which contain over 78 trace minerals and elements from the ocean to help restore your biological-terrain. Get 15% off your order when you use discount code: GREENFIELD -: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive a gift card up to $20 when you begin a new membership using . Do you have questions, thoughts or feedback for Katie or me? Leave your comments below and one of us will reply!