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Lakota Times's PodcastMARVIN LEE GRASSMAY 30,1940-JUN 7,2025 Marvin Lee Grass, 85 of Martin SD passed away on June 7, 2025 at Bennett Country Hospital, with loved ones by his side after suffering a massive stroke at home. Marvin is survived by his granddaughters, Katie (Josh) McGregor of Grand Forks, ND and Lindsey Grass of Grand Forks, ND; daughter-in-law, Jackie Grass Koesterman of Mekinock, ND; grandsons, Landan, Jackson and Sawyer Mc- Gregor of Grand Forks, ND; nieces and nephews, Alfred (Cindy Babby) Grass of Martin, SD, Karmell (Brad Cvach) Sharp of Norris, SD, Jeri Ann Ervin of Rapid City, SD, Michael Todd Grass, Sr. of...Article...
2025-06-2502 min
The Women’s 100 Miler ProjectListen While You Run - TaperLee and Karmell demystify the taper process, explaining how to properly reduce training volume while maintaining intensity in the three weeks before a 100-mile race. Taper is the time to let your body heal while keeping your mind focused on race day preparation rather than filling your schedule with other physically demanding activities.• The final "peak" or "hard" training week should end approximately three weeks before race day• During taper, reduce volume but maintain intensity—don't slow down, just run less• Strength training can continue until 7-10 days before the race, then reduce to minimal maintena...
2025-05-0951 minThe Women’s 100 Miler ProjectListen While You Run - Speed WorkSpeed work isn't just for for those wanting to get faster – it's an essential ingredient for developing the physiological systems needed to complete 100 milers successfully and with less suffering.In this episode Lee and Karmell discuss: • Understanding training zones by feel rather than relying on inaccurate watch data• The science behind lactate production and its impact on sustainable running• Why speed work builds mitochondrial density and improves running economy• Speed work should constitute approximately 10% of total training volume• Different types of speed workouts: speed repeats, cruise intervals, and speed repeat hills• Executi...
2025-03-251h 03The Women’s 100 Miler ProjectListen While You Run - Easy RunsLee delves into the science behind easy runs and emphasizes their significance in training. She explains why it's essential for runners to slow down during these sessions to enhance performance and prevent injury.Support the show
2024-12-1656 minThe Women’s 100 Miler ProjectBurn Out!After over four years of averaging approximately a 100 miler finish every two months, Lee and Karmell discuss race burnout, the pros and cons of that streak, healing, setting goals, and what's next. Support the show
2024-09-271h 07
Becoming UltraMy First Ultra: 141 Karmell Ohlrogge & Lee ConnerKarmell Ohlrogge & Lee Conner are two bad ass women. Collectively they have conquered over eighty 100 milers. They are also champions of women who want to experience a 100-mile race. They are the creators and driving force behind the Women’s 100 Miler Project. Karmell & Lee are champions for supporting women, they have started a program that supports women who want to embrace ultra distances. On this podcast, we talk about both of their running journeys and the inspiration for the project. They both have powerful reasons why they run. Their support of each other is also inspiring. These wome...
2024-09-031h 04The Women’s 100 Miler ProjectListen While You Run - Long RunWith our new Listen While You Run series you can learn while you’re on the go. In this episode Lee and Karmell talk about everything long run and how to get the most out of it.Support the show
2024-03-101h 21The Women’s 100 Miler ProjectRace Recaps - The Crazy Mountain, Jigger Johnson, Wild Goose Trilogy - Part 3WHMP's Amy Kling interviews Lee and Karmell on Wild Goose 100, and takes questions from the project group. Support the show
2023-11-061h 05The Women’s 100 Miler ProjectRace Recaps - The Crazy Mountain, Jigger Johnson, Wild Goose Trilogy - Part 1: Crazy Mountain and Jigger JohnsonIn this three part series Lee and Karmell discuss doing Cray Mountain 100, Jiggger Johnson 100, and Wild Goose 100, back to back to back. In Part 1 Amy interviews Karmell on Crazy Mountain followed by Jigger Johnson. Support the show
2023-11-041h 00
CUSS Running#32 |Karmell Ohlrogge & Lee Conner | Experienced Ultrarunners & Founders of the Women's 100 Miler ProjectKarmell & Lee are experienced ultrarunners who love the 100 mile distance. They are also the founders of the Women's 100 Miler Project, a grassroots project to increase the number of women at the start line of 100 miler races.
Tune in to hear their running stories, race experiences and learn all about the Women's 100 Miler Project.
2023-05-1954 minThe Women’s 100 Miler ProjectWH🌲MP Fireside Chats (not by a fire) Lee On Her Running Over the YearsSupport the show
2023-05-041h 15The Women’s 100 Miler ProjectWH🌲MP Fireside Chats (not by a fire) Lee On Her Running Over the YearsKarmell interviews Lee and how she got into trail running, then racing, and ultimately 100 milers, up to where she is today, and how goals have changed over the years. Support the show
2023-04-281h 16The Women’s 100 Miler ProjectWH🌲MP Fireside Chats (not by a fire) Lee Interviews Karmell On How it All StartedIn this episode Lee interviews Karmell about how she progressed from 1 mile to a 100 miler. Support the show
2023-01-171h 06
Sassquad Trail RunnersLee Connor and Karmell Ohlrogge - Women's 100 Miler ProjectThis is the recording from our FB Live Interview on Wednesday September 28, 2022 with Lee Connor and Karmell Ohlrogge!
Lee and Karmell are seasoned ultra runners who are making an incredible impact on our sport! It'll take you a while to scroll through each of their UltraSignUp results as both Lee and Karmell have completed over 100 events combined (and that's just UltraSignUp!).
After we got the backstory on each of their running journeys, we spent the rest of the interview chatting about The Women's 100 Miler Project that Lee and Karmell created. The Facebook Group has over 600 w...
2022-09-291h 12
The Women’s 100 Miler ProjectEpisode 3 - WHMP Host, Amy Kling, Interviews Lee and Karmell on Cocodona 250In this episode WHMP Sportz host, Amy Kling, interviews Lee and Karmell about their Cocodona 250 experience. Support the show
2022-06-071h 53
Repousser les limites#40 - Karmell and Lee - Running 118 hours all together at Cocodona250: our couple is solidSend us a textKarmell et Lee sont un couple de coureuses d’endurance qui récemment, elles ont décidées de repousser leur limites. Lee est une légende américaine des ultramarathons: cette année, elle compte bien terminer pour la 50e fois de sa vie: une course de 100 miles en sentier. (160km) Cette fois-ci, les deux grandes guerrières ont pris le départ d’une course assez mythique qui traverse l’Arizona et ses désert: Cocodona250, plus de 400km qu’elles ont parcourues tous le long ensemble. On parle de leur parcours ind...
2022-06-071h 34
Ridge RUNersRRL #80 | Lee Connor & Karmell Ohlrogge – The Women’s 100 Miler Project
Come check out our 80th episode of Ridge RUNers Live, with Lee Connor & Karmell Ohlrogge to discuss their Women’s 100 Miler Project! Learn about how and why Lee and Karmell started this project, what their goals with the project are, and what insights you can gain from their expertise and experience with the 100 mile distance. Man or woman, this is an episode of RR’s Live you are sure to not want to miss!
Support the Women’s 100 Miler Project: https://bit.ly/3qZBySY The Women’s 100 Miler Project YouTube: https://www.youtube.com/channel...
2022-01-271h 21Ridge RUNersRRL #39 | Lee Conner & Karmell OhlroggeCome check out our 39th Ridge RUNers Live Show with Lee Conner and Karmell Ohlrogge! These two finished the Blood Rock 100 this past weekend! Lee was the women’s champion winning with a time of 29:31! Karmell completed her 2nd 100-miler on one of the HARDEST courses on the East Coast! We are super excited … Continue reading "RRL #39 | Lee Conner & Karmell Ohlrogge"
2020-12-101h 15