Today, we are excited to have Jason Fitzgerald, founder of Strength Running and author of the book "Running for Health and Happiness", with us to discuss how to create a running workout plan based on your baseline mileage.
Article, “Baseline Mileage: A Better Way To Boost Weekly Running Mileage”
As runners, we know the importance of having a structured training plan to help us reach our goals and improve our overall performance. However, it can be challenging to know where to start, especially if you are a beginner or have never followed a training plan before.
That's why in this episode, Jason will walk us through the key steps in creating a personalized training plan that is tailored to your baseline mileage. Whether you are just starting out or looking to take your running to the next level, this episode is for you!
Jason Fitzgerald
• hosts the podcast and website Strength Running.
• is a USA Track & Field certified coach,
• frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, The Art of Manliness, Lifehacker and others.
After you subscribe to his podcast, follow him on Twitter, Instagram and Youtube.
In this episode we speak with Bryce Thatcher, the founder of UltrAspire and a true pioneer in the world of hydration packs.
Bryce has been a runner for over 40 years and has always been fascinated by the intersection of technology and sport. In the early 90s, he noticed a gap in the market for hydration systems that were specifically designed for trail runners. With this in mind, he set out to create the perfect hydration pack that would allow runners to carry everything they needed on their long runs, while still maintaining optimal hydration levels.
Over the years, Bryce's designs have evolved and he has continued to push the boundaries of what is possible in terms of hydration technology. He has introduced innovations like the soft flask, which allows runners to carry their water without the added weight and bulk of traditional water bottles.
Today, Bryce's company, UltrAspire, is a leader in the world of hydration packs and his designs are used by top athletes all over the world. In this episode, we will dive deep into the evolution of the hydration pack and how it has changed the game for trail runners everywhere.
HERE is a video that tells Bryces story very well.
Floris Gierman, a close friend of ours, invited us to join him on his show to discuss our insights from conducting 615 podcast episodes featuring remarkable guests. It was a delightful experience, and we thought it would be beneficial to share this episode with you. You can find Floris Gierman's podcast, The Extramilest Show, and his YouTube channel, where he interviews top-notch athletes, coaches, and health professionals, discussing ways to enhance your running abilities, health, and happiness.
Be sure to check out his website to find additional content including blog post, his "Personal Best" training program, and other running tips.
Floris is also a cofounder of PATH Projects. You know how much we LOVE their gear. Check them out.
one 2 training is one of the keys for injury-free longevity and improved performance.
Dr. Mark Cucuzzella rejoins The Nation to help us understand what zone 2 training is and how it can benefit us as endurance athletes. Dr. Cucuzzella is an experienced runner and TRN’s resident MD. He provides valuable insights and practical tips on how to incorporate zone 2 training into our routine.
· How does training in zone 2 improve aerobic capacity, fat utilization and endurance?
· How to determine your individual zone 2 heart rate or power zone?
· How to structure a zone 2 training session: duration, intensity and frequency
· Strategies to maintain zone 2 training intensity and avoid pushing too hard
· How to make zone 2 training more engaging and enjoyable
· How to balance zone 2 training with rest and recovery
Visit Dr. Mark's running store, the first minimalist running specialty store in North America, Two Rivers Treads. Their staff can do video consultations and put you in the best shoe for your specific physiology.
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
In today's episode, we'll be discussing a topic that is becoming increasingly important for athletes of all levels: continuous glucose monitoring.
For years, endurance athletes have relied on carbohydrates as a primary source of fuel during long runs, races, and training sessions. But what if you could track your glucose levels in real-time to optimize your performance and avoid hitting the dreaded "wall"? That's where continuous glucose monitoring comes in.
By wearing a small device that measures glucose levels in interstitial fluid, endurance athletes can gain valuable insights into their body's response to different types of fuel, exercise intensity, and even stress levels. This information can help you make more informed decisions about your nutrition, training, and recovery, leading to better performance and fewer setbacks.
In this episode, we'll hear from Kara Collier, co-founder and VP of Health and Chief Dietician at Nutrisense, in the field of continuous glucose monitoring and endurance sports, who will share her insights and experiences with this exciting technology. We'll discuss how to interpret glucose data, how to adjust your nutrition and training based on your readings, and how continuous glucose monitoring can help you reach your endurance goals.
If you are interested in trying a CGM, save $30 and get 1 month of free dietitian support by visiting Nutrisense.io/TRNand use the code TRN
In this episode, we're excited to talk about the Petersen Ridge Rumble coming in April in Oregon, a trail race that's not your typical distance. This race, put on by seasoned ultra runner Sean Meissner, challenges runners with unique course lengths of 20 & 40 miles, rather than the standard half marathon, marathon or ultra distances
But why race a non-normal distance? As trail runners, we often seek out new challenges and experiences on the trails. Running a non-normal distance, like the Petersen Ridge Rumble, allows us to step outside of our comfort zones and push ourselves in new ways. These races can also offer a more personalized experience, with a smaller field of runners and a unique course layout.
In this episode, we'll dive into the details of the Petersen Ridge Rumble, exploring the course terrain and the challenges it presents, as well as hearing from Sean Meissner himself about what inspired him to create this non-normal distance race.
Sean is a USATF certified coach and coaches at Sharman Ultra Coaching. Sean has run over 230 ultras and has won at least one ultra every year since beginning.
Today, we're taking a closer look at creatine, a supplement commonly associated with building muscle and improving athletic performance, but did you know that it may also have benefits for your brain health and cognitive functioning?
Bob Seebohar is joining to help us understand some of the new research and benefits of creatine. Bob is a true pioneer in the field of sports nutrition, having developed the groundbreaking Metabolic Efficiency training approach, which helps athletes to optimize their nutrition and fueling strategies to achieve their performance goals. He has also authored several books on sports nutrition, including "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat".
If you are interested in adding creatine to your diet, find a company that is "NSF Certified for Sport" or "Informed Sport Certified". Bob recommends either Klean Athlete or Thorne brands Start with 5-10 grams / day.
Check out Bob's next run, the North Pole Marathon!
If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE. He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.
Check out the tasty healthy snacks he invented at All-Around Snack Company.
He has been on TRN a couple other times including these three great episodes:
EP 517: Eat to Train
EP 583: TRAINING PRINCIPLES - Nutrition
EP 598: Intermittent Fasting- Will it Help or Hinder our Performance?
Today we are going to explore the mental preparation and positive mindset needed to conquer the challenges of ultra running. Whether you're a seasoned veteran or a newcomer to the sport, this show is here to help you dig deep, push past your limits, and find the inner strength needed to succeed on the trails. Today we have two really tough runners, Hillary Allen and Addie Bracey, that will help us unlock the secrets and strategies you need to approach every adventure and race with confidence and determination.
Hillary Allen is the author of the book, 'Out and Back, a Runner's Story of Survival Against All Odds'
LINK to Hillary's Tedx CU talk
LINK to Hillary's web site
Follow Addie’s running exploits on Facebook, Instagram and Twitter.
Today, we're discussing a topic that's close to many of our hearts: how to keep running, no matter your age. Whether you're a seasoned veteran or just starting out, age can be a big factor in how we approach our running. So let's dive in and find out what it takes to keep running, no matter your age with a few amazing runners: Liza Howard, Pam Reed and Krissy Moehl. Liza recently wrote a series of articles on aging in trail running at iRunFar.
We'll talk about the importance of setting goals and staying motivated. We'll also discuss some of the different types of goals you can set, such as personal bests, reaching a certain distance, or even just completing a race. We'll also talk about the importance of finding a support system and ways to stay motivated when the going gets tough.
We'll focus on the importance of staying healthy and injury-free. We'll talk about the benefits of strength training, stretching, and cross-training, and how they can help you stay injury-free. We'll also discuss the importance of listening to your body and adapting your training to your individual needs.
Finally we'll focus on the benefits of running as you age. We'll talk about how running can improve your physical and mental health, and how it can help you stay active and engaged as you get older. We'll also discuss how running can help you maintain your independence and keep you feeling young and vibrant.
We hope you enjoyed this discussion on how to keep running, no matter your age. Remember, it's never too late to start running, and no matter your age, you can still enjoy the many benefits of this amazing sport.
If you want to learn more about our amazing guests
Visit Pam Reed HERE
Visit Krissy Moehl HERE and get her book, Running your First Ultra
Visit Liza Howard HERE or her coaching at Sharman Ultra
Do Something So Hard 1 Day a Year That It Profoundly Impacts the Other 364.
Misogi means “purification” in Japanese. It is a ritual that dates back to eighth-century Japan. It traditionally involved making the pilgrimage to an icy waterfall, symbolizing intense purification. Dr. Markus Elliot explains that “Misogi is not about physical accomplishment. It asks, ‘What are you mentally and spiritually willing to put yourself through to be a better human?"
In this episode, we are joined by frequent TRN guest and friend, elite runner and coach Adam Kimble to talk about how the Misogi approach might help us create new and rewarding adventures for trail runners.
Some modern, evolved rules of Misogi can be
Misogi is more than a physical challenge. It brings in the mental and spiritual. Misogi is very personal and different for everyone based on typography experience and skill.
We learned about the Misogi Method in the book The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self
How to Contact Adam:
- Adam Kimble's web site
- Chasing Twilight: A Joy Journal for Runners (or available on Amazon)
In this Training Principles episode, we dive into the topic of recovery. Krissy Moehl, Sean Meissner, Dr. Matt Laye, and Kerry Gustafson share their expertise on how to properly recover after a run or race.
Some key takeaways from the show include:
- Should you stretch and foam roll?
- Are there benefits of using a compression sock or compression clothing
- Are there benefits of ice baths or contrast water therapy
- The role of nutrition in recovery
- What about massage
- The use of active recovery techniques
We also discuss common recovery mistakes that runners make and how to avoid them. Overall, the goal of the episode is to provide listeners with practical tips and strategies for recovering effectively after a run or race, to prevent injury and improve performance.
Links that you might find useful:
· Krissy’s book, Running Your First Ultra
· Sean’s race Peterson Ridge Rumble 40mi/20mi in Oregon
· Prime Sports Institute in Bellingham, WA
· Prime Sports Institute videos that can help you recover
Don't forget to check out our website and social media channels for more trail running tips and inspiration. Happy Trails!
After years of base training, AJW has put his podcast bib on and launching his own podcast, "Crack a Brew With AJW". Andy will have discussions with members of the trail and ultra-community to sit down, have a beverage and discuss running, life and how the two intersect.
We play his first episode in its entirety with Courtney Dauwalter, fresh off her win at the Bandera 100K in January 2022 where she also won a Golden Ticket for the 2023 Western States 100.
Andy has an amazing lineup of guests for his first season, and you will not want to miss them. We will be promoting how to find and subscribe to his podcast soon - our crew is still working on all the details. Follow AJW on Twitter, FaceBook or Instagram as we button up the details. Of course, we will let you know on all our channels where and when to listen and subscribe.
If you want to learn more about Courtney, listen to these previous episodes with her
- Intuitive Training With Courtney Dauwalter
- EP 434 Courtney Dauwalter is a 4.4....What's Your GRIT Score?
- Courtney Dauwalter Sets the Bar at Moab 200: 238 miles in 57 Hours!!!
Hire Andy as a coach or check out his weekly article in the Tap Room at iRunFar
In this episode, we talk with Ultrarunning historian Davy Crockett, about another legendary ultramarathon runner who has been referred to as the "Greatest of All Time" (G.O.A.T.). Pam has won numerous ultramarathons, including the Badwater Ultramarathon, which is considered one of the toughest races in the world.
This is an incredibly inspiring conversation about one of the most accomplished ultramarathon runners of all time. Whether you're a runner yourself or just looking for motivation and inspiration, this episode is a must-listen. You can learn more about Pam in the article on Ultrarunning History.
Davy Crockett, the host of the podcast, "Ultrarunning History"
Davy has run over 100 100-mile finishes since starting in 2004. He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.
Buy his recent book about Frank Hart. And listen to the first G.O.A.T. episode about Frank Hart.
You can learn more about Davy and his many works at Ultrarunninghistory.com
Check out her interview with David Letterman
Previous interview with Pam Reed about "Visualization and Leaping Out of Your Comfort Zone"
Pam's website: http://www.pamreed.com/
Pam's Instagram: https://www.instagram.com/pamreed/
Pam's Twitter: https://twitter.com/pamreed
Today we are discussing the age-old question: are ice baths good for your health? It is a topic that has divided fitness enthusiasts and athletes for years, with some claiming that ice baths can help reduce muscle soreness and inflammation, while others argue that they can be harmful to the body.
First, let us define what an ice bath is. An ice bath is a recovery method in which a person immerses their body in a tub of cold water and ice for a brief period, usually 10-15 minutes. The water temperature is typically around 50-59 degrees Fahrenheit.
Now, let us dive into the potential benefits of ice baths. Some proponents of ice baths argue that the cold water can help reduce inflammation and muscle soreness after a workout. This is because cold water can constrict blood vessels, which can help reduce swelling and inflammation. In addition, cold water can numb nerve endings, which can provide temporary pain relief.
However, it is important to note that the research on the effectiveness of ice baths is mixed.
We decided to find out what the research has to say. Alex Hutchinson has written about the research multiple times and he joins The Nation to review the research and give us his opinion.
Alex mentioned the book The Sweet Spot: The Pleasures of Suffering and the Search for Meaning
Here are some of his articles:
- Ice baths, cryosaunas, sleep trackers: If it feels good, should you do it?
- Do ice baths really fight inflammation?
- The Ultimate (Evidence-Based) Guide to Recovery
Follow Alex on Twitter
Check out Sweat Science
Alex'e MUST READ Book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance
We wanted to wrap up 2022 with one of our favorite type of episode, TRN Audio Magazine. Andy Jones-Wilkins joins us to discuss this and that with a guess the title game.
Links to stuff we mentioned:
- "Unbreakable" movie by JB Benna
- Born To Run book by Christopher McDougall
- Pied Piper of Trail Running short reel
- "Strong Downhills Late in Races May Determine the Fastest Finishers" by David Roche
- "The Hidden Factor That Explains Easy Run Pace" by Alex Hutchinson
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Outcome goals are goals that focus on the end result or objective, while process goals are goals that focus on the steps or actions required to achieve the desired outcome. Outcome goals tend to be more specific and measurable, while process goals are more focused on the journey or process of achieving the outcome.
Coach Ian Sharman joins The Nation to discuss these different kinds of goals and helps us understand the pros and cons of each.
Outcome goals can be motivating because they provide a clear target to aim for, but they can also be discouraging if progress is slow or if setbacks occur. Process goals, on the other hand, can help to keep you on track and focused on the steps needed to achieve your outcome goal, which can lead to better long-term success.
Real Science of Sport podcast episode Ian mentioned regarding soccer penalty kicks.
Find out more about Sharman Ultra Coaching
Frank Hart rose to fame, popularity and wealth in the 1870 as one of the first African American athletes to break the color barrier as an ultra runner.
Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to tell us this amazing story of Frank Hart and the early popularity of pedestrianism.
Get the book here. It's a great stocking stuffer!
Davy has run over 100 100-mile finishes since starting in 2004. He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.
You can learn more about Davy and his many works at Ultrarunninghistory.com
Check out our earlier episode with Davy about the history of EP 556: The History of Ultrarunning
If this episode was interesting to you, you might like the episode we did on "Pedestrianism" two years ago.
We recently read a blog post from Charlotte Grysolle, "15 Learnings Between a Neuroscientist & Navy SEAL Officer". This article was based on the Jocko podcast between Jocko Willink and Dr. Andrew Huberman, "332: Influence & Ownership Over Your Physiological & Psychological Being". We enjoyed it so much we thought we'd have a casual discussion about six points we thought were interesting and how they relate to running.
- Optic Flow
- Expand your visual field
- Re-frame friction
- Dopamine peaks
- Physiological sigh
- Making mistakes is key for learning
Check out the "GOOD" video from Jocko.
Coach Ian Sharman is one of the most consistent and successful trail and ultra runners. This year he had a few A-races that didn't go as expected. We talk through why.
We discuss knowing when to back off and how to keep running sustainable for the long term.
Some items that we discussed and we promised to link:
- The Range Report Newsletter by David Epstein
- Book: Quit: The Power of Knowing When to Walk Away by Annie Duke
- Learn more about running in Bhutan!
Find out more about Sharman Ultra Coaching
Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline:
- The Salt in Sports Drinks May Not be as Crucial as You Think
- How Pregnancy Affects Your Marathon Time
Alex Hutchinson is an avid runner and author. We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Previous Podcasts where we discuss the specific chapters of Endure:
- Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief
- Podcast #2: The Central Governor Theory, Pain and Training the Brain
- Podcast #3 : Oxygen, Fuel, and Zapping the Brain
Check out Alex’s other books:
- Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
- Big Ideas: 100 Modern Inventions That Have Transformed Our World
- What Defines our Limits - with Alex Hutchinson
Follow Alex on Twitter
Check out Sweat Science
There has been a lot of hype around intermittent fasting for the last couple years but not a lot of decisive research or data. Coach Bob Seebohar rejoins The Nation to help us understand what intermittent fasting is and what he knows about it and help us understand if there is any benefit for endurance athletes.
Bob Seebohar is a board certified specialist in sports dietetics, exercise physiology, and an NSCA certified strength and conditioning coach. He is also the sports dietitian for the University of Denver women's gymnastic team and the University of Denver Athletics Department.
If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE. He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.
Check out the tasty healthy snacks he invented at All-Around Snack Company.
He has been on TRN a couple other times including these two great episodes:
EP 517: Eat to Train
EP 583: TRAINING PRINCIPLES - Nutrition
Too often we mistake the terms "Trail Runner" and "Ultra Runner" as the same thing. They are not. In fact, running shorter distances can help us become better runners at any distance and better all around athletes.
Coach David Roche joins The Nation to talk about the benefits of running the next 5k or 10k turkey trot and how it helps us physiologically and biomechanically. It actually might be a whole lot of FUN TOO!
There are more people running ultras and especially longer ultras today. Are we moving to those longer distances too quickly? Is there benefit in running the shorter distances for a while before jumping into an event that takes all day?
David Roche is a 2-time USATF trail national champion and 3-time member of team USA. He is also part of the power duo of coaches at SWAP Running, along with his partner, Megan. They also a great book, The Happy Runner: Love the Process, Get Faster, Run Longer (you can listen to our book review with Megan and David HERE). Megan and David host a very fun and informative podcast, Some Work All Play Adventure Podcast. You can also find David as a frequent contributor at Trail Runner Magazine.
As a young runner, Steve Magness was a very fast runner, holding one of the fastest high school mile times at 4:01. He was a model for toughness, pushing through the pain until he puked. But this strategy failed as he continued trying to break the 4:00 barrier at the University of Houston.
Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. In his new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS Steve looks at the science and helps us learn how to be more resilient and learn how to do hard things.
We did a chapter by chapter review of this book leading up to this episode. If you want to learn more listen to these episodes:
Steve is the co-founder of The Growth Equation, an online platform dedicated to the understanding and practice of performance and well-being. He also co-hosts The Growth Equation Podcast with Brad Stulberg and On Coaching Podcast with Jon Marcus. You can follow him on Twitter and Instagram @SteveMagness
Andy Jones-Wilkins joins us to wrap up this great book. Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
This is the part 3 and final chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 1, 4, 8, 9, and 10
Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.
Our guest hosts are Andy Jones-Wilkins and Krissy Moehl.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Learn more about Krissy, preorder her book and consider her coaching services HERE
Ryan Hall is a retired American long-distance runner. He holds the American marathon record of 2:04:58 (Boston 2011) AND the half-marathon record of 59:43 (the first American to break the one-hour mark!) He is a two-time Olympian and author of the recent book, Run the Mile You’re In.
Ryan joins us to talk about his transition from professional running to coaching, powerlifting, author, husband, and dad.
You can follow Ryan and learn more about
- his coaching at Run Free Training
- his web site Ryan and Sara Hall
- watch his video from the challenge “Chop Wood, Carry Water”
- follow Ryan on Instagram: @RyanHall3
- listen to his podcast Run Free
This is the part 2 of our chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 3, 7, and 11.
Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Tapering is typically thought of as a physical reduction in ones physical stresses from training. In today's episode, we talk about the mental part of a taper - getting ready for that big day.
Todd Larsen and Bob Crowley join us to talk about Todd's recent A-Race that didn't go as planned and his analysis of why.
This is the first part of our chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 2, 5 and 6
Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Brad Kearns has been striving for peak performance, healthy living and fitness. Recently his thinking of nutrition was challenged on his B.rad podcast by a guest, Jay Feldman. We thought this was interesting enough to invite Brad back to discuss his new thoughts. Brad might get you to rethink your nutrition and start a discussion with your running friends.
Brad Kearns is a New York Times bestselling author, Guinness World Record setting professional Speed golfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete.
Brad has written over twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and host of numerous online multimedia educational courses at BradKearns.com. In 2017, The Keto Reset Diet (co-authored with Mark Sisson) became New York Times bestseller, and #1 ranked overall bestselling book on amazon.com for two days.
He promotes the importance of performing a daily morning exercise routine for a natural energy boost, improved strength, mobility and flexibility, and better focus and discipline in all areas of life.
Most runners don’t like strength training, including many of our experts in this episode. Our experts discuss why it is important, how we can implement it into our training program and the benefits.
Michael Wardian is a great example of how strength training can help him become one of the best consistent ultra athletes with over 300 marathons and ultras. He has many accomplishments including setting the record world record time in 7 marathons on 7 continents in 7 days and just completed a transcontinental run, “Running Home” in 61 days. Check him out on Instagram or learn more on his web site. Check out this video showing Mike’s three core strength exercises that you can do anywhere (dead bugs, bridge, bird dog)!
Jason Fitzgerald had to be on this strength running episode because he has a podcast and website dedicated to the subject, Strength Running. Jason is a USA Track & Field certified coach, and frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, The Art of Manliness, Lifehacker and others. He has been running competitively since 1998 and competitively in the 3,000m Steeplechase. After you subscribe to his podcast, follow him on Twitter, Instagram and Youtube.
Brad Kearns is a top endurance and multisport athlete, author, podcaster and coach. Check out more at:
Alex Hutchinson has studied and written about strength training at Outsideonline. Here are some articles you might be interested in:
- a general grab-bag of info about strength training
- the link between strength training and running economy
- strength training and longevity
- figure out how many reps to do based on subjective effort
Alex is an avid runner and author. We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance.
Professional Headmaster and 2nd place finisher of the 2005 Western States 100, Andy Jones-Wilkins, join us to write the latest edition of Audio Magazine. The Authors dug deep to come up with topics that will keep you up to date and informed about trail running.
Since there was so much trash talking leading up to this recording, we kindly ask our listeners to rank the magazine articles best to worst. Click this link to participate in the poll. There might be some high stakes and bragging rights based on the results, which, of course, we will share with The Nation.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Runner, Coach, and Author Matt Fitzgerald has a new book out, On Pace, Discover How to Run Every Race at Your Real Limit.
If you go to the link you can get the first chapter for FREE!!!!
Matt helps us undersand why pacing matters, why it is difficult to do, and how to become better at it.
Find out more about Matt:
- Matt's primary web page
- Matt's training page with coaching plans
Aid Stations are so important at a race. They have evolved with trail running over time combining medical help, shelter, therapy, and all-you-can eat buffets. Sarah Lavender-Smith joins us to discuss how they have evolved and how to use them efficiently.
Here is her article that spurred the discussion.
Check out all her newsleter, Colrado Mouintain Running & Living
Check out on of Sarah's fall races, Hanging Flume 50K
We encourage you to check out all of our partners and their excellent products and services. A new one we want to make you aware of is Wonderful Pistachios. It might be your newest and favorite trail snack.
Sports Nutrition expert, Ashley Reaver, rejoins The Nation to discuss 5 additional biomarkers that endurance athletes should be aware of. These biomarkers can help (or hinder) functions within the body like buiding red blood cells, help in recovery, energy and other body functions.
Biomarkers help us understand what is going on inside our bodies. Ashley helped us understand the top 5 biomarkers in a previous episode. In this episode identifies five additional biomarkers, why they are important, what is the normal range and what can we do to correct them if they are outside the normal range.
Ashley Reaver is a registered sports dietician with a masters in Nutrition Science and Policy. She offers nutrition counseling in her private practice and a full-time teacher of nutrition and dietetics courses at the University of California, Berkeley. She is also the lead nutritional scientist at Inside Tracker.
We encourage you to check out all of our partners and their excellent products and services. A new one we want to make you aware of is Wonderful Pistachios. It might be your newest and favorite trail snack.
We all are part of The Nation. What does that mean. How does The Nation look? What gear do we use? There have been a few surveys conducted in 2022 that help us understand.
- Check out the ITRA Survey
- ATRA also conducted a Survey
We encourage you to check out all of our partners and their excellent products and services. A new one we want to make you aware of is Wonderful Pistachios. It might be your newest and favorite trail snack.
Endurance runners love to eat! However nutrition for endurance running can be a moving target. Experimentation is key and once you think you have it figured out, you don't. We found four nutritional experts to help us understand more about nutrition.
- Meredith Terranova, experienced ultra runner, swimmer and athlete with a degree in Human Nutrition and Consumer Science. Check out her website with coaching options.
- Matt Fitzgerald, Athlete, Coach, Author and Speaker is a certified sports nutritionist including many on nutrition. Check out his new running camp concept, Endeavorun
- Stephanie Howe is a PhD in Nutrition and Exercise Science and elite athlete. Check out her coaching and web site with many great recipes
- Bob Seebohar is a board certified specialist in Sports Dietetics and former director of sports nutrtition for the University of Florida and served as a sports dietitian for the US Olympic Committee. Hire him as a coach
Elite runner, Tim Tollefson, had a great spring training and racing leading up to his A-race, the Western States 100 Endurance Run. His expectations were high and many thought he would be able to best his 2021 fifth place finish. Tim joins us to shares what he experienced and the lessons he learned.
Be to check out and register for Tim's Mammoth Trail Fest on Sept 22-25, 2022.
We encourage you to check out all of our partners and their excellent products and services. A new one we want to make you aware of is Wonderful Pistachios. It might be your newest and favorite trail snack.
Do you have a hot adventure or race you are preparing for? Corrine Malcolm helps The Nation understand what we can do to improve our chances for success.
Corrine breaks down these science-based strategies for getting cool before your adventure and staying cool when you are running.
We reference her article from iRunFar she wrote.
Find out how Corrine can become your Coach
Do you have an adventure or race at high altitude this summer? You will want to listen to Coach Ian Sharman teach us about the ins and outs of how to adapt most effectively.
Ian has experience at altitude. He is a four-time winner of the high-altitude Leadville 100 (lowest point is over 9000' and climbing up to 12,532').
We talk about
- when do you need to consider acclimatization
- where to train
- how to train
- how soon should you be at the event
- what if you don't have time to spend at altitude
Check out his article "High Altitude Training" in Ultra Running Magazine
Find out more about Sharman Ultra Coaching
What are the biggest misconceptions that endurance athletes have about nutrition? Dr. Patrick Davitt, Assistant Professor of Kinesiology and Program Director for Exercise Physiology at the Saint Joseph's University, joins us The Nation to help us understand some important information about nutrition as it relates to endurane sports. Patrick has practical experience as an avid and accomplished member of our community of trail runners! Should we taper our nutrition prior to a race? Can we train our gut similar to our cardiovascular system?
Find out more about Dr. Davitt at CTW Endurance
One of our favorite topics at TRN is sleep. Sleep is the time our bodies adapt to the training stimulus. Alexey Guzey, a researcher, writer and co-founder and executive director of New Science joins us to shed more light on this important part of our training. We cover many topics like:
- What are the myths of sleep?
- Why do we sleep?
- Is it OK to feel sleepy?
- Should we get as much sleep as our body wants?
- Can we over sleep?
- Can we bank sleep?
- Can we catch up on sleep?
- Depression and sleep
Check out this past episode about Matthew Walker's book, "Why We Sleep"
Take a look at a couple of Alexey's articles on sleep:
Thesis on Sleep
Alexey's take on Matthew Walker's book, "Why We Sleep"
You can learn more about Alexey at Guzey.com, follow him on twitter or learn more about New Science
Western States 100 is this weekend. International runners represent nearly 1/3 of the entrants. We recorded this episode live with these international runners at a local running store in Auburn California, The Aid Station. Course experts, Tim Twietmeyer and Ian Sharman join us to help these runners understand the course and how to develop a strategy for success. Many of these strategies can translate into your trail adventures and races.
HERE is a link to a course map and elevation profile.
Link to Joe Uhan's iRunFar articles:
- The Western States Killing Machine - Part 1
- The Western States Killing Machine - Part 2
Merry Statesmas!
They 2022 running of the iconic Western States 100 is next weekend. We sit down with Andy Jones-Wilkins to get his take on this year's race. There will be 385 amazing stories from each of the starters this year. We highlight some of the ones that you might want to watch unfold.
Joe Uhan's iRunFar articles, "Western State Killing Machine": Part 1 & Part 2
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Scotty Mills, Coach Jimmy Dean Freeman, Coach Meghan Canfield, and Andy Jones-Wilkins share their wisdom as racers and pacers. What makes a good one?
Here are some previous episodes we have done on pacing:
Check out SoCal Coyotes
Check out Meghan's coaching site
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
It has been a while since the last publication of the Audio Magazine. We invited some of our favorite witty guest to make it fun.
Each person comes with a title of their article. The other participants guess what the article is about and then we discuss.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Warren Pole, one of the founders of 33 Fuel. They recently started a podcast that is devoted to endurance fueling: 33Fuel Podcast
Biomarkers help us understand what is going on inside our bodies. There are many that are very important to endurance athletes. In this episode Ashley Reaver helps us identify five of these biomarkers, why they are important, what is the normal range and what can we do to correct them if they are outside the normal range.
Ashley Reaver is a registered sports dietician with a masters in Nutrition Science and Policy. She offers nutrition counseling in her private practice and a full-time teacher of nutrition and dietetics courses at the University of California, Berkeley. She is also the lead nutritional scientist at Inside Tracker.
2 of the 7 books Rob has written::
- Puke & Rally: It's Not About the Setback, It's About the Comeback - listen to our episode on the book HERE
- No One Gets There Alone
Check out
- Dr. Rob's web site
- Puke & Rally web site
- His podcast, "15 minutes of Mental Toughness"
Find him at
Rob is running the Dances With Dirt 50K this weekend! He will be the one smiling!
Our experts for this episode are Ian Sharman, Krissy Moehl, Dr. Phil Maffetone, and Ellie Greenwood.
Links:
- Dr. Phil's Big Books:
- Dr. Phil's web site
- Sharman Ultra Coaching
- Krissy Moehl's web site
- Phil Maffetone's music site
Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching.
Adam's social channels: Instagram, Twitter, Facebook
- Why Cyclists Can Handle Heat Better than Runners
- New Data on How Your Arm Swing Affects Running
- Do Endurance Athletes Get More Cavities?
Alex Hutchinson is an avid runner and author. We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Previous Podcasts where we discuss the specific chapters of Endure:
- Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief
- Podcast #2: The Central Governor Theory, Pain and Training the Brain
- Podcast #3 : Oxygen, Fuel, and Zapping the Brain
Check out Alex’s other books:
- Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
- Big Ideas: 100 Modern Inventions That Have Transformed Our World
- What Defines our Limits - with Alex Hutchinson
Follow Alex on Twitter
Check out Sweat Science
Our good friend and running doctor, Mark Cucuzzella, joins us again to discuss common medical issues that you might experience on the trail, causes and treatments.
- Dr. Mark's Run for Your Life Podcast
- Dr. Mark's book, "Run for Your Life"
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
Visit Two Rivers Treads running store either in person or call them and ask them some questions!
Visit her mental performance page at Strive Mental Performance
Check out
Check our Leki, if you want the best poles on the trail.
Runner, coach, certified nutritionist and author Matt Fitzgerald teams up with the coach of the Hoka Northern Arizona Elite team, Ben Rosario, to help us understand how the pros run. In their new book, they help us understand that we can reach our potential if we include some of these training techniques and strategies.
Matt has been on TRN ten previous times including the episode we referenced, How Bad Do you Want It?
Find out more about Matt and coaching at 8020endurance.com
We've all heard the saying, "Ultra running is 90% mental and the rest is in your head". Addie Bracy a sports and performance phychologist rejoins The Nation to dive deep into this oft-times neglected part of our training. We discuss mental toughness and how it correlates to performance, mental distractions, and how to get into the "zone".
Check out her book, book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success
Visit her mental performance page at Strive Mental Performance
Ian Sharman, Liza Howard, Hillary Allen and Addie Bracy are all excellent technical trail runners and share their knowledge with us.
Learn more about mental training at Addie's web site: strivementalperformance.com
or her new book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success
FInd out more about Hillary Allen HERE
Find out more about Liza Howard HERE
Check out Liza's great camp for veterans and their families HERE
LINK to Hillary's web site
Get her Book, Out and Back: A Runner's Story of Survival Against All Odds
Sometimes we just have to have a light fun episode. We invited Andy Jones-Wilkins to join us on a new type of episode, Spin the Bottle, a randomized vocabulary game. Join us and play along.
We referenced AJW's postmortem episode shortly after his first DNF. HERE is that episode.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Dr. Roche is an MD and current PhD candidate at Standford University working on epidemiology, focused on population health and genetics for athletes, spedifically women. she is also a freaking fast runner:
- 2016 USATF Trail Runner of the Year
- 5-time national champion
- North American Mountain Running Champion
- 6-time member of team USA
She is the co-author of, The Happy Runner: Love the Process, Get Faster, Run Longer and co-host of the popular podcast, "Some Work, All Play"
You can also hire her or their coaches at SWAPRunning.
Check out this past episode with Megan and David about their book.
Megan Roche: Consistency in Speed
Happy Running Coaching
Some Work, All Play podcast
Book: The Happy Runner: Love the Process, Get Faster, Run Longer
David Roche: Consistency in aerobic development
Emily (Harrison) Torrence: Consistency will help you run injury free
Sundog Running Coaching, Running camp and Racing
Ian Torrence: Consistency and goal setting-both within a season and within an event
Be sure to listen to his complete story on UtraRunning History Podcast.
Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to help us understand our community’s history and helps us better understand our tribe's culture.
Davy has run over 100 100-mile finishes since starting in 2004. He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.
You can learn more about Davy and his many works at Ultrarunninghistory.com
Learn more about Krissy, preorder her book and consider her coaching services HERE
Are you looking to begin running? Are you having trouble with consistent running? Are you wanting to take your running to a new level? This episode will help.
Adam Kimble recommended the James Clear Book, Atomic Habits, to us a few months ago. We read it and realized there are many tools in this book that can help us develop habits that will propel us to becoming better runners.
Here is the episode where Adam introduced us to the book: EP 541: Improving Performance Through the Aggregation of Marginal Gains
In 2022, we will be doing a monthly episode focused on Training Principles. In this episode, we start with the principle of Quality Training.
We have invited four experts to give their take on quality training:
Sally McRae: strength training = injury prevention
Sally's Web site
Patrick Reagan: disciplined recovery runs
Patrick's coaching site
Adam Kimble: variety
Adam's coaching site
Ian Sharman: have a purpose
Ian's coaching site
David Horton is a 5-time finisher and won the first two Hardrock 100 races. He has competed in over 160 ultras with 40 wins. He is one of 14 finishers of the iconic Barkleys Marathon. But wait, he has also set speed records on the Appalachian Trail, Pacific Coast Trail and one of the fastest transcontinental runs. David is a Professor of Health Sciences at Liberty University where he shares his passion for endurance sports with its students and encourages them to aspire to more.
In this episode David shares some of his philosophies and passion for trail running.
David also directs the Hellgate 100k.
Listen to our first interview with David back in 2014 at the Hardrock 100
"You're off to Great Places, today is your day! Your mountain is waiting, so...get on your way!" - Dr. Seuss
Trail running is more than exercise, it is moving meditation with nature.
Do you want some of this? Are you considering trail running? You might have some apprehensions.
In this episode we talk with long time trail runners Brian Metzler and Doug Meyer about trail running basics from where to find a trail to running gear, fueling and safety. Their stories and step by step process will give you the knowledge and confidence you need to begin your journey on the trail. Already a long-time veteran? You might be able to recall some of the stories where you learned the importance of hydration, fueling, alluding bears, etc.
Doug and Brian recently published, "Trail Running Illustrated: The Art of Running Free", a great reference for anyone that enjoys or wants to enjoy the trail.
Here are the links to Brian's previous episodes:
- Kicksology: They Hype, Science, Culture & Cool of Running Shoes
- Pack Burro Racing - A Kick in the Ass
Since it is gift-giving season, we thought we would throw out some ideas to The Nation in a unique way, by doing a gift exchange with Andy Jones-Wilkins!
Here are some of the gifts:
- Book, Running & Being by George Sheehan
- Sundial
- Snittens
- Holy Hiker Bidet
- Petzl Iko headlamp
- A race bib/entry
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Patrick Reagan has twenty years of running experience and had been coaching endurance athletes for ten years. But in 2021 he found himself in a funk that he couldn't figure out. In this episode, Patrick explains that his increased fatigue and changing emotions were a result of low ferritin and iron levels. He reveals what changes he made and how he is coming back to his real self.
Patrick runs professionally for Hoka One One and GU Energy Labs. Here are his recent accomplishments:
- 2017 finished 12th at Comrades Marathon in South Africa
- 2017 first 100-mile @ Javelina Hundred, won and set course record in 13:01.14 AND defended his title in 2018 and 2019
- 2019 USATF 100-mile champ and CR at Brazos Bend 100
- 2019 1st WS100 (8th place)
- 2021 19th WS100
Be sure to check out his new coaching website.
Lives in Savannah, CA with wife Adrienne, 2 dogs and 2 cats
Bon Courage is an essential French expression for offering verbal support before or during a difficult task. Similar to the English, "good luck" but with a twist. Luck is outside of our control, where courage is something we can control.
Returning Guest,Hillary Gerardi, joins us to discuss her philosophy of building courage with "little c's and BIG "C's".
Dr. Gordon Harvey is a Professor of history at Jacksonville State University. He is also a seasoned ultra runner with dozens of finishes under his belt. He has a pendant that says, "Memento mori and memento vivere" - Remember that you must die, and remember to live.
Gordon joins The Nation to talk about his recent experience training and running the Pinhoti 100. This was a race to prove that his first 100-mile finish wan't a "fluke". But there were obstacles and set backs in his training, including a heart attack and surgery less than one year before the race. Gordon shares his not-so-unique story with us and helps us understand and cope with the process and the result.
Read more about his Pinhoti 100 journey HERE
Be sure to sign up for a 30-day free trial of Open, a mindfulness studio by going to Open-together/trn and using the code TRN
Our first live recording where Nation Members could join the audience and listen while we record & ask any questions they have for Don, Scott and frequent-guest Andy Jones-Wilkins.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Ultrarunner and Psychologist, Jill Colangelo, recently published her thesis discussing the relationship of mental health and ultra endurance sports. Some of you may have even participated in her study! We discuss how prevalent mental illness is in our sport and how we can balance our passion with healthy living. You can read her paper HERE.
For more information or to talk with Jill visit her web site.
The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.
Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.
Topics we cover in part 2:
- The central governor has a purpose and we have to listen to it.
- Learned pain patterns
- You become more sensitive to common pain points. Your governor becomes hyper sensitive, and more threatened.
- Can you "synthetically mask" the central governor?
- Does the governor actually know whats going on?
- Can your central governor fail you? Can that work to your advantage?
- Can you train your central governor with Psychology?
- PMA goes a long way.
- What's happening to the governor when we have peaks and valleys in our run?
- Maybe it's a committee of governors...
- What is the something that all the top runners have in common that amazes you?
We referenced the article Joe wrote in irunfar
The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.
Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.
Topics we cover in part 1:
- What is the central governor
- What the central governor does. Tries to determine how much output can the body give without catastrophe.
- The central governor depends on all systems of the body. There's the role of the different peripheral systems and then the central brain. Everyone's Different.
- How close to catastrophe does the central governor shut down the body?
- How can we have a better relationship with our governor.
- Which is easier to train; the peripheral systems or the brain?
- Does the central governor fall out of shape?
We referenced the article Joe wrote in irunfar
Here are the items we talked about
- Running Shoes - HERE is the article Don referenced
- Ibuprofen - HERE is the story AJW referenced
- What are your Cues?
- Why are we offended by the term Jogging?
- Knowing the trail
- The Awe Run.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Adam Kimble and Strava Co-Founder, Mark Gainey, were recently talking about Eliud Kipchoge's attempt at the sub 2-hour marathon. They focused on every little detail that his team worked on improving. These small improvements can make a big difference. How can we implement this strategy in our lives?
British Cycling Team Performance Director, Dave Brailsford, did this with the team back in 2003 turning their mediocre winless team into a powerhouse of competitors with his philosophy of the "aggregation of marginal gains": tiny margins of improvement in everything they did.
Read more about the British cycling team from James Clear HERE
Check out Adam Kimble's new running journal, "Chasing Twilight" he wrote with Connor Crouch and Jim O'Brien
Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching.
Adam's social channels: Instagram, Twitter, Facebook
Check out this super 30-day trial to Open, a mindfulness studio
Trail Runner Nation friend and frequent guest, Dr. Phil Maffetone, helps us understand that health isn't a simple byproduct of fitness; that fitness can be improved with better health. He explains how we can become healthier and more fit athletes. We refer to an article, "Athletes: Fit but Unhealthy".
Other references:
- Get the Maffetone App HERE
- Take the 2 Week Test
- Get a taste of Dr. Maffetone's best articles HERE
Keep listening past the credits for a song from Phil's most recent album, Outlier. Learn more about Phil Maffetone's MUSIC
We had a fun Bonus Miles discussion with Phil that you can access as a Patreon Ambassador level or higher.
Support the podcast by supporting these great partners:
- Athletic Green's AG-1
- XO Skin's 'Socktober' sale. Use code 'TRN15' for discounts on non-sale items
- Native Deodorant and use the code 'Trail' for 20% off your first order
- Other deals here
Previous episodes with Dr. Maffetone:
- Get Stronger with Dr. Phil Maffetone
- Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone
- Daydreaming is Healthy for Runners
- Dr. Phil Maffetone Unplugged
- Dr. Phil Maffetone was RIGHT all along!
- Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
- Phil Maffetone: How can Rhythm Improve Your Efficiency?
- Breaking the 1:59 marathon with Dr. Phil Maffetone
- Dr. Phil Maffetone - Building a Better Athletic Brain
- Phil Maffetone transcribed!
- Eat to Win with Dr. Phil Maffetone.
- Dr. Phil Maffetone - Speed up by slowing down
Dr. Mark Cucuzzella and Dr. Ryan Green are runners, experts on running form AND owners of specialty shoe stores. We enlist their help to teach us how to choose the right shoes:
References:
- Contact Dr. Green at his web site or visit his web site: Varsity Running
- Dr. Mark's Run for Your Life Podcast
- Dr. Mark's book, "Run for Your Life"
-
Holowka, N.B., Wallace, I.J. & Lieberman, D.E. Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations. Sci Rep 8, 3679 (2018). https://doi.org/10.1038/s41598-018-21916-7
Cudejko, T., Gardiner, J., Akpan, A. et al. Minimal shoes improve stability and mobility in persons with a history of falls. Sci Rep 10, 21755 (2020). https://doi.org/10.1038/s41598-020-78862-6
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
Visit Two Rivers Treads running store either in person or call them and ask them some questions!
One of the new devices for athletes that is getting some buzz are continuous glucose monitors (CGM), a small adhesive patch with a tiny filament embedded in the flesh. This device is designed to track your blood sugar levels. Could this be the next technology that helps runners avoid bonking? Author, runner and regular TRN guest, Alex Hutchinson recently tried out one of these devices and shares his experience. Read his recent article, "A Real-Time Fuel Gauge for Endurance Athletes" in OutsideOnline
Alex Hutchinson is an avid runner and author. We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance
Follow Alex on Twitter
Check out Sweat Science
Most of us inevitably recruit a team that support our running. This could be a running partner, coach, crew, pacers, etc. One key teammate that you might consider is an Athletic Trainer.
Guest co-host, Krissy Moehl, shares her experience with having someone on her team that helps maintain her body through activation, recovery and treatment.
Kerry Gustafson is owner of Prime Sports Institute, an athletic training facility providing a team approach to health care in Bellingham, Washington. Kerry explains that athletic trainers are the "point guard" for your care. Traditionally these athletic trainers are found on the sidelines of collegiate or professional sports teams. Now their services are available for the amateur runner!
To find an athletic trainer near you, try Go4Ellis.
Check out Prime Sports Institute's online Yoga for runners program or call for a remote consultation.
Follow Prime Sports Institute on
Instagram
Youtube
Support Trail Runner Nation by becoming a Patreon supporter
Andy Jones-Wilkins joins to talk about seven simple rules to consider for a successful long run. This list is not comprehensive and we may have follow up episodes.
Don's video from Moab 240 we mentioned
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Trail Runner Nation began in November of 2011 with a singular purpose or WHY: To share knowledge with our Nation of runners that will help them become better runners, run longer. In this candid conversation, Don and Scott talk about how this WHY was formed and how it has guided the podcast: from choosing guests and topics.
We credit this clarity to a book by Simon Sinek, "Start with Why". We highly recommend it to everyone that might be looking at life or projects that are a little blurry. As an appetizer, please watch Simon in his 18-minute Ted Talk from 2010.
Please consider supporting these great partners of Trail Runner Nation that sponsored this episode:
Kilian Jornet, 33, is one of our generation's greatest endurance athletes. He is a six-time Skyrunner World Series champion, and has stood atop the podium at trail races around the wold, most notably the Ultra-Trail du Mont-Blanc, Western States Endurance Run, and Hardrock Hundred Mile Run. Jornet has set fastest known times on mountain peaks from the Matterhorn to Mont Blanc and holds numerous ski mountaineering records.
Guest Hosts Anna Frost and Stephanie Howe speak with Kilian from his home in a quiet Norwegian village where he lives with his wife, noted trail racer Emilie Forsberg, two daughters, a labradoodle, eleven sheep and a menagerie of farm animals.
You will find that Kilian is humble and thoughtful. You will find out where he ranks a 24-hour track run on his "fun scale". He is passionate about our environment and brining up his family and teaching future generations about how to keep the planet safe.
Check out Kilian Jornet Foundation
Please check out our partners for this episode:
One thing most runners have in common is that we will inevitably puke: literally and figuratively. How do you react to these situations? Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience. He will help us to put these situations into perspective, frame them and then use them to propel us to improved performance and fulfillment.
Dr. Rob Bell's seventh book, Puke & Rally: It's Not About the Setback, It's About the Comeback
Check out
- Dr. Rob's web site
- Puke & Rally web site
- His podcast, "15 minutes of Mental Toughness"
Find him at
Thank you for all our partners. This episode is brought to you by
If you like this episode and would like to support us with a gel or two, visit our Patreon link
Badwater 135 mile race is dubbed the world's toughest footrace. It begins at the lowest elevation in the USA (280 feet below sea level) and runs over three mountain ranges in the blistering heat of Death Valley, climbing 14,600' to end at the portal to Mt. Whitney. Some of the greatest ultra runners have run this race. This was Sally McRae's second attempt. In 2018 she finished a personal-disappointing seventh place. This year she won and won big. She joins co-host Krissy Moehl to discuss her training journey, what drove her to the win and how she is recovering.
Joe Grant has run and raced around the world and created some amazing adventures in his home state of Colorado. Guest hosts Anna Frost and Stephanie Howe find out more about what makes Joe tick and why he feels running is an art.
- Joe's move, The Middle Way
- Find out more about Joe's adventurous life
- Joe's adventure to bike to and then summit all of Colorado's 14ers (peaks that are over 14,000' in elevation)
Our Coaches, Krissy Moehl , David Roche and Ian Sharman join us to talk about some of the lessons that were learned from the 2021 Western States 100 race that might help you improve your performance.
You can find out more about Krissy:
- Krissy Coaching services
- Krissy's book, "Running your First Ultra"
Ian Sharman can be found at
- Sharman Ultras coaching services
- Ian's podcast, "PodiumRunner Endurance Podcast"
David's stuff
- David and Megan's coaching at SWAPRunning
- Their book, "The Happy Runner"
- David and Megan's podcast, "Some Work, All Play"
Visit our partners
XO Skin - get 15% off with code "TRN"
Run The Alps - guided and self-guided support tours of the Alps and Dolomites!
Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo, giving tours of the mountains at Run the Alps. Mimmi has won or been on the podium at a number of major trail races around the world. That list includes first place at the 101 km CCC and 121 km TDS races in Chamonix, France. She is a member of the Swedish National Ultrarunning Team.
Mimmi isn’t just a trail runner, either. She also has an advanced degree in Nutrition, and is a partner in Moonvalley. She has a fun sense of humor, and always has interesting insights to share on trail running.
Mimmi joins Anna and Stephanie to talk about her passions, her unconventional lifestyle and her struggle and triumph over RED-S (Relative Energy Deficiency in Sport)
Make sure to get your FREE sample pack of UCAN by clicking HERE
Check out the trail-designed PATH Projects gear
This week's podcast (Friday) will be hosted by two of our favorite guests, Anna Frost and Stephanie Howe.
Be sure to check out these links to their coaching and their events coming up:
It is no surprise that world-class athletes couldn't get to their level without a strong mental game. It could be argued that you need a strong mental game to push beyond your personal limits to a new plateau.
Recent research reveals exactly how they do it - and now we can learn that formula and incorporate it into our athletics and other areas of our lives.
Noel Brick, PhD, research phycologist of endurance athletics and Scott Douglas, contributing writer for Runner's World, co-authored the titled book and help us understand how we can learn from these athletes to improve our performance on and off the trail.
Last week to register to win 1 of 10 pair of BOA Fit System powered La Sportiva Cyklon shoes.
Get 15% off XO Skin gear HERE by using code TRN at checkout
We invited Ryan Montgomery on our podcast to do a "Golden Nuggets" episode. Like some trail runs take interesting twists and turns and you end up discovery new and exciting vistas, our conversation turned to a fun and educational place. Our Soundman Ryan did a great job editing in the fragmented discussion. We hope you enjoy and will share it with other.
Ryan Montgomery started his running career in middle school while living in Alaska and continued throughout high school. He ran his first marathon at age 15! Ryan discovered trail running while attending college in Utah and quickly became a top performer. He has broken the 13-hour mark for running the 100-mile distance in 2019 at the USATF National Championships and will be representing Team USA in the 24-hour World Championships in 2021. Ryan is also an outspoken advocate for the LGBTQ+ community.
Ryan runs for Altra and coaches with Mountain Endurance Coaching.
Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems
Make sure to get your FREE sample pack of UCAN by clicking HERE
Check out the trail-designed PATH Projects gear
After our Western States 100 Prognostication episode, we kept the recording button pushed and this is the discussion. We get a short race report from AJW on his Bighorn 100 race last weekend.
Ambasedor Level Patreon members get all our bonus miles.
Western States 100 is the first high profile race that is being held since the pandemic cancelled racing around the world. We sit down with Andy Jones-Wilkins to get his take on this year's race. There will be 320 amazing stories from each of the starters. We highlight some of the ones that you might want to watch unfold.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Make sure to get your FREE sample pack of UCAN by clicking HERE
Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems
Get 15% off your order at XO skin using the code TRN
This is an important episode and we are fortunate to have a friend, Cory Reese, join us to talk about depression. Cory is an accomplished ultra runner and author of three books:
Cory introduces us to his friend and physiology expert (and ultra runner), Catherine Van Tassell, social worker, PA with experience in psychology at the University of Utah. She is also a master trainer for iFIT Mind.
This episode should help everyone listening. If you suffer from depression, know someone who is, wonder if you are, or just want to help anyone that might need it. This podcast is for you.
If you are in need of help, please reach out to your family friends or running community. We love you and want to help. If you have thoughts of suicide, please call the National Suicide Prevention Lifeline at 800-273-8255 anytime 24/7.
Get your free UCAN sample pack here.
The world did not come to an end at the 2021 World's End 100K last week. Andy Jones-Wilkins experienced his first DNF after successfully completing 184 ultras prior.
Read more about AJW's race in the Tap Room at iRunFar
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Get your free UCAN sample pack here.
This is the first of a new series of episodes called NuggetCast. Andy Jones-Wilkins joins us to explain what a NuggetCast is and to help kick off the first episode.
This episode's nuggets are:
- Train the mind
- Throw out the ego
- Be Prepared
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
In running failure might manifest itself as a DNF at a race or a failed workout. Many of us are programmed to believe that failure is bad. In this episode, we will challenge that fallacy and talk about how failure is part of the design process of becoming a better runner and human.
Returning guest, Adam Kimble joins us with a couple friends, Jim O'Brien and Connor Crouch to recount a discussion they recently had on a run about DNFs and failures.
Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching.
Adam's social channels: Instagram, Twitter, Facebook
Mentioned on the episode: Desert Runners Movie
We all love a good story about trail running. In Dean Karnazes' latest book, "A Runners High - My Life in Motion", he tells stories that you will easily draw you in and might remind you of similar situations that you might have been in. The stories will make you laugh, questions our sanity as runner, and make you think about life and running.
Listen to Dean's previous episode, "Who is Dean Karnazes?"
Dean is an accomplished author of four other best sellers:
- UltraMarathon Man - Confessions of an All-Night Runner
- 50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!
- Run! 26.2 Stories of Blisters and Bliss
- The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace
To learn more about Dean, visit his web site: Ultramarathonman.com
This past year has broken from the normal and thrown some curveballs, challenges and outright disappointments to our lives inside trail running. We thought it would be a good discussion to talk about the state of The Nation, the trail running community that we all enjoy and love.
Andy Jones-Wilkins joins us to talk about some of the changes and what that may mean to our sport.
Links of interest:
Ultrarunner Magazine's article from 2017 written by 9 important races in the US, "Why We Won't Pay: UTMB, ITRA and the 'Pay For Points' Racket"
AJW's Taproom article, "Forty-One Years at the American River 50 Mile: The Longevity of Tim Twietmeyer
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
This week on Trail Runner Nation, we have a special edition of our podcast. UTMB race co-founder Michel Poletti joins us from Chamonix, France, along with four other guests, from Bellingham, Washington, to Boulder, to Chamonix. The topic? A new partnership announced today between the iconic triathlon brand and what is perhaps the world’s most famous trail race.
Trail Runner Nation was one of the first media outlets in the world to receive the news. We taped this show Tuesday night, Chamonix time, and held it until the embargo expired at 4 am east coast time, Thursday, May 6.
We’ll continue to cover this story in future podcast episodes, as it evolves. For now, you can check out highlights of our conversation on our Trail Runner Nation Youtube Channel, and read a summary of highlights in this blog post on our web site.
What’s your opinion of this news? The Trail Runner Nation conversation continues in the new Trail Running Community at Ultrasignup. Check it out HERE.
Our Guests:
Michel Poletti is one of the founders of the UTMB race, along with his wife Catherine. Prior to that he ran a technology company, and organized an international hang gliding contest in Chamonix. He is an avid trail runner who for many years would run the 121 km UTMB TDS race with a radio so he could both race and help manage the event. He lives in Chamonix, France.
Krissy Moehl is a Patagonia-sponsored trail runner. She won the first edition of UTMB in 2003, and won again in 2009. She coaches trail runners and is author of the book, Running Your First Ultra. Find out more at krissymoehl.com. She joins us from Bellingham, Washington.
Hillary Gerardi has set course records around the world on highly technical skyraces. She recently established a woman’s record on the Haute Route ski from Chamonix, France to Zermatt, Switzerland. She is sponsored by Black Diamond Equipment. Originally from Vermont, she lives in Chamonix full time now and joins us from there.
Brian Metzler is one of the founders of Trail Runner Magazine and continues as a Contributing Editor. He is co-author of the upcoming book Trail Running Illustrated and writes for numerous magazines and websites. He joins us from Boulder, Colorado.
Adam Chase is President of the American Trail Running Association, Captain and Manager of the Brooks off-road running team, and co-author of The Ultimate Guide to Trail Running. He has been freelance writing about running for several decades. He joins us from Boulder, where he practices law when not trail running.
Show highlights from the Trail Runner Nation Youtube Channel
Continue the discussion in the Ultrasignup Community
UTMB Through the Eyes of its Creator, Part 1
UTMB Through the Eyes of its Creator, Part 2
This is an "Out and Back", encore episode that we recorded in 2016 with Dr. Stephanie Howe. She had recently finished her PhD in Nutrition & Exercise Physiology at Oregon State. She has taken her passion of running and transformed it into a career as an exercise physiologist, coach and sports nutritionist. She joins The Nation to discuss:
- How to fuel during a run or race
- Appetite hormones
- Pallet fatigue
She then shares her Simple Rules:
- Eat real food
- Chill out the day before a race
- Be nice
This is an encore episode with Courtney Dauwalter that we recorded back in February 2018. We hope you enjoy the timeless wisdom that Courtney shares with The Nation.
Courtney Dauwalter rejoins The Nation after earning a golden ticket into the 2018 Western States 100. She has won her last six races and was overall winner at three of those. She has been the first human to cross the line at 10 of the races she started including a 10 hour buffer between second place at the 2017 Moab 200.
Courtney talks about her "old school" method of training which includes a more intuitive focus rather than a specific training program. Part of this includes consistency and adhering to AJW's "10-minute rule"
The Dalai Lama has said, "The goal is not to be better than the other man, but your previous self.”
East Coast Correspondent joins The Nation to talk about consistency and discipline. Sometimes it is very easy to set goals and get started. For many, failure can come just as easy if we set too high of expectations. We talk about ideas and tactics that have helped us when there are 6 reasons not to get the work done. Sometimes it means doing something so minuscule that it is just a bit more effort than doing nothing at all. These small wins help us psychologically and physically to get a step closer to our desired outcome.
Here is the link to Scott's Tedtalk that he couldn't remember. Christine Carter teaches about her "better than nothing" philosophy that helped her become a runner after failing initially.
Check out these previous episodes with similar topics
- EP 458: Motivation vs. Discipline
- Grit: That Space Between Giving Up and Going All In
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Leadman*, ultrarunner, sports dietitian and former olympic athlete coach, Bob Seebohar says that we should, "eat to train, not train to eat". Our fueling is as important in our training as aerobic and anaerobic training. Bob even wrote the book on it, Metabolic Efficiency Training, Teaching the Body to Burn More Fat
He discusses the simple methodology he prescribes to athletes to help them improve their nutrition and fuel burning with periodization and the simple "hand method" of fueling.
Bob owns and runs eNRGPerformance in Colorado, but consults virtually around the world.
Check out these links:
- BirotaFoods.com
- AllAroundSnackCo.com
*Completing all six Leadville endurance events in 7 weeks
A book written by runner, adventurer, skier, biker, speaker and climber, Brenden Leonard. Brendan takes his unique skill of illustrations take a fun, tongue-in-cheak look at our lifestyle as runners. It is a reminder to the experienced runners to not take themselves to seriously and to new runners to understand that running isn't all rainbows and unicorns. Buy a few copies and share them with your local running tribe and fuel your next training runs with topics.
Link to Brendan's 2018 movie, How to Run 100 Miles.
Find more about Brendan at Semi-Rad. or follow him on Twitter or Instagram.
Make sure you check out his podcast, Off The Couch
Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports. We discuss:
- What Marathoners (and Badminton Players) Think About
- Yes, Walking is Sometimes Faster Than Running Uphill
- Don't Judge a Runner's Efficiency by Their Stride
- Scientists Weigh in on the Great Trekking Pole Debate
Listed to our podcast series with Andy Jones-Wilkins and Magda Boulet as we discuss each chapter of Alex's Book, Endure: Mind,Body and the Curiously Elastic Limits of Human Performance:
- Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief
- Podcast #2: The Central Governor Theor, Pain and Training the Brain
- Podcast #3: Oxygen, Fuel, and Zapping the Brain
- What Defines our Limits - with Alex Hutchinson
Follow Alex on Twitter
Check out Sweat Science
Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back to answer questions that YOU asked on our TRN hotline. This episodes questions come from
- Collin from Memphis, TN
- Doug from Chamonix, France
- Bailey from the White Mountains of New Hampshire
- Matt from Minnesota
- Jen from the UK (but residing in France)
- Lori from Ft. Worth, Texas
Links to stuff Don committed Scott to put in the show notes
- Megan Roche as guest on the Running for Real Podcast
- Three-Minute Mountain Legs with David Roche
- Eight-Minute Speed Legs with David Roche
David's stuff:
- David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
- David and Megan’s new podcast, “Some Work, All Play”
If you have a question for the coaches on a future episode, please call and leave a message at +1 530-492-5006
We continue our discussion about being a mom and trail running with Sally McRae, Anna Frost, and Stephanie Howe.
Download Part 1 HERE
Learn more about these amazing moms/athletes:
- You can find out more about Anna Frost's coaching and her jewelry at her website
- Make sure you check out Stephanie's web site for coaching or nutritional consultation.
- Sally can be found HERE for coaching and inspiration
We reconnect with Andy Jones-Wilkins to play one of our favorite podcast games, Drop Bag. We each pull a "relevant" topic out of our drop bag and discuss. Here are some of the stuff we talked about:
- Link to Ultrarunning Magazine's article by Bob Crowley, "Head, Heart and Soul: The Future of Trail Running" If you want a deal on Ultrarunning Magazine click HERE
- Link to AJW's Trail Love Letters
- Stan Jensen's Run 100s website
- Christine Carter's TedTalk, "The 1-Minute Secret to Forming a New Habit" and Brad Kearn's Morning Routine and his podcast
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Have you ever woken up and groaned as you fought with yourself to get out the door to run? You are not alone. That is in our biology. We evolved to want to conserve energy. The idea of exercising is only something that we've been doing relatively recently. Dr. Daniel Lieberman's new book, Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding is a great read.
Evolutionary biologist, Dr. Daniel Lieberman joins us to discuss what this means for us as passionate runners. Dr. Lieberman wrote the 2004 article, Born to Run:
Here is the video Dr. Mark Cucuzzella mentioned.
Please check out Dr. Mark's running store, Two Rivers Treads and his podcast.
How do you adapt to the changes the body goes through during and after pregnancy? We talk with three mothers: Sally McRae, Anna Frost, and Stephanie Howe about their expectations and experiences.
You can find out more about Anna Frost's coaching and her jewelry at her web site.
Make sure you check out Stephanie's web site for coaching or nutritional consultation.
Sally can be found HERE for coaching and inspiration.
For the Bonus Miles, subscribe to our Patreon Channel at the Ambassador level or higher.
We have made this BONUS MILES with Dr. Phil Maffetone is free this week. If you missed the original episode, get it HERE.
If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.
Check out his new book: Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones
Get the Maffetone App HERE
Take the 2 Week Test
Get a taste of Dr. Maffetone's best articles HERE
Phil Maffetone's MUSIC
How can we become stronger? Dr. Phil Maffetone joins us to uncover the simple yet effective way to improve our strength and improve our lifestyle.
Book: Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones
Other Dr. Maffetone podcasts:
- Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone
- Daydreaming is Healthy for Runners
- Dr. Phil Maffetone Unplugged
- Dr. Phil Maffetone was RIGHT all along!
- Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
- Phil Maffetone: How can Rhythm Improve Your Efficiency?
- Breaking the 1:59 marathon with Dr. Phil Maffetone
- Dr. Phil Maffetone - Building a Better Athletic Brain
- Phil Maffetone transcribed!
- Eat to Win with Dr. Phil Maffetone.
- Dr. Phil Maffetone - Speed up by slowing down
Get the Maffetone App HERE
Take the 2 Week Test
Get a taste of Dr. Maffetone's best articles HERE
Phil Maffetone's MUSIC
We have made this BONUS MILES with Will Fortin and Richard Kresser free this week. If you missed the original episode, get it HERE.
If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.
What are the differences when you are racing at the front of the pack v. back? Richard Kresser and Will Fortin join us to help us understand. Richard finished 1st in the 2016 Bigfoot 200 and then turned around the next month and swept the Tahoe 200 course with good friend Will Fortin. We discuss each experience and which he enjoyed more. Will adds an additional perspective as an aid station captain at Bigfoot where they have to stay open for over 50 hours!
Check out the 2 previous episodes with Richard: How to Race in -25° and Snow and Chasing Volcanoes
Here is the video of Richard's Tour de Volcanoes. Richard also puts on skim races in Washington State HERE
Cover Photo by Howe Stern
With few races being held it takes creativity to create your own challenge. In this episode we talk to a few runners that did just that.
Mike Foote and Rob Krar set an amazing FKT on a Grand Canyon R2R2R crossing in the frigid temps of December 31, which included a naked swim across the Colorado River TWICE! You can see their video HERE. You can find out more about Rob's camp and coaching HERE. You can check out Mike's mountain races at The Rut or at The Runner's Edge.
But you don't have to be so elaborate in your planning to have an adventure. Cory Reese shows us that it just takes a simple idea. His challenge was a 23-mile route connecting all eight Mavericks (convenience store) around his town with the added challenge of eating something unhealthy at each! You can find Cory each month in Ultrarunning Magazine as a columnist and check out his book, Nowhere Near First:Ultramarathon Adventures From The Back of the Pack
We have made this BONUS MILES with Pam Reed and Adam Kimble free. If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.
Pam Reed and Adam Kimble have run in some of the most extreme weather conditions. They join us to talk about the challenges and a lure of running in extreme heat and extreme cold.
Pam Reed Bio:
- First person to complete a 300-mile run without sleep (in slightly less than 80 hours)
- 2003 set the women's record for the USATF 24-hour track run
- Only woman to have won Badwater 135 outright (did it twice!)
- Author of the book, "The Extra Mile: One Woman's Personal Journey to Ultrarunning Greatness"
Adam Kimble Bio:
- Discovery Channel's "The Wheel" contestant
- Winner of two self-supported multi-stage races
- podium finisher at three 100-milers
- 2016 ran from California to Georgia in 60 days
- 2017 FKT running the length of Great Britain with Kris King
- Check out his coaching site, Run On Dirt Coaching
- Adam's social channels: Instagram, Twitter, Facebook
The recording after the recording. Bonus Miles is the recording that you can listen to if you support TRN at the Ambassador or Business level our Patreon Page
Check out the other benefits and MORE are coming soon!
Are you ready to turn over a new leaf and want to experience the trails? There is much to learn on your new adventure and you are going to LOVE IT!
Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back. They share with us personal stories from their past that helped them learn to become better runners.
Links: Michelle Jenneke dancing before her race & US Olympic Luger, Kate Hansen dancing before her run.
You can find out more about Krissy:
- Krissy Coaching services
- Krissy’s book, “Running your First Ultra”
Ian can be found:
- Sharman Ultras coaching services
- Ian’s new podcast, “PodiumRunner Endurance Podcast”
David's stuff:
- David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
- David and Megan’s new podcast, “Some Work, All Play”
Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat. We discuss why is so difficult to lose weight because our understandings may be in error.
If we lose excess fat, we will become healthier and more efficient runners.
Article: "Six Reasons Weight-Loss is so Darn Difficult"
Other Dr. Maffetone podcasts:
- Daydreaming is Healthy for Runners
- Dr. Phil Maffetone Unplugged
- Dr. Phil Maffetone was RIGHT all along!
- Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
- Phil Maffetone: How can Rhythm Improve Your Efficiency?
- Breaking the 1:59 marathon with Dr. Phil Maffetone
- Dr. Phil Maffetone - Building a Better Athletic Brain
- Phil Maffetone transcribed!
- Eat to Win with Dr. Phil Maffetone.
- Dr. Phil Maffetone - Speed up by slowing down
Get the Maffetone App HERE
Take the 2 Week Test
Get a taste of Dr. Maffetone's best articles HERE
Phil Maffetone's MUSIC
Ultrarunners, adventurists, and amateur historians, Bob Crowley, Tim Twietmeyer, Jennifer Hemmen and Elke Reimer set out to retrace the steps of the Forlorn Hope through the California Sierra Nevada mountains. We discuss their amazing journey and how it can help us put perspective on our lives and our sport.
In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 20 feet deep, they were running out of food, and the group wasn't working together. Three unsuccessful attempts were made to escape and get help from California.
On December 16, 1846 a small group began another attempt on homemade snowshoes with enough food for six days; hoping it would take around 10 days to make the 100 mile journey.
Check out the short 3 minute video photographer Keith Sutter produced about the adventure.
You can find out more about this heroic endurance feat and about the memorial event and how to track them at ForlornHope.org. Some of their photos can be seen here.
This is the 9th volume of the award winning audio magazine. We have a couple editorial columnists that join us to wish you Happy Holidays.
Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
Learn more about Sally or hire her as a coach.
Don didn't share his resources for his topic, so we are assuming he made everything up.
Author of the best-selling book, Born to Run, Christopher McDougall rejoins The Nation over 11 years since its publishing. Over 3 million copies have been sold. Find that bag of chia seeds, make some Iskiate and lace up your huarache sandals. Do you still have your Vibram five-fingers?
We talk with Chris about the impact of his book and where we have gone as a running community in the last decade. We talk a bit about two of his other books, Natural Born Heros and Running With Sherman
Author, Athlete, Coach, Nutritionist, Speaker and friend of TRN Matt Fitzgerald joins us to talk about his new book that is just now released, The Comeback Quotient - A Get-Real Guide to Building Mental Fitness in Sport and Life.
"Physical fitness enables an athlete to do hard things, mental fitness enables an athlete to deal with hard things, and no athlete realizes his or her full potential without both." We dive into Matt's research to find out what this mental fitness is and how we can develop more.
Video of Jacko Willink's, "Good"
You can find all 28 of his books, more about his coaching services and speaking HERE
In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 20 feet deep, they were running out of food, and the group wasn't working together. Three unsuccessful attempts were made to escape and get help from California.
On December 16, 1846 a small group began another attempt on homemade snowshoes with enough food for six days; hoping it would take around 10 days to make the 100 mile journey.
Tim Twietmeyer and Bob Crowley, have been trying to understand this story for over six years. This episode is an explanation of their findings and announcing their memorial trek 174 years later.
You can find out more about this heroic endurance feat and about the memorial event and how to track them at ForlornHope.org.
One of our favorite types of podcasts are to throw out a word and discuss it with smart people. That is why we invited Andy Jones-Wilkins back on to talk about "Patience". In fact, AJW has written about patience on iRunFar recently: "Patience in Trying Times". And back in 2013, "Ultrarunning Skill #3: Patience". Needless to say, he was WAY ahead of Don and Scott....not new.
Hire Andy as a coach!
Dr. Mark Cucuzzella has been running his entire life and has many marathons, six completions of the JFK 50 and two completions of the Comrades Marathon. But this fall he ticked of his first 100-miler! We talk to him about his great achievement and what he learned at the first inaugural Rim to River 100.
We also reminisce about his 20 episodes with us beginning in the 2012! Here is a link to the first episode we did with him.
Here is the finish line VIDEO of Dr. Mark
Here is his race report
The famous Western States 100 began from a horse race that started back in 1955. SIX years prior to this (1949), Pack Burro racing had been a prize-paying sport that started in the mountains of Colorado.
Here is a fun video produced by Salomon a couple years ago with Max King and Ryan Sandes trying the race.
Past guest and running shoe enthusiast, Brian Metzler, rejoins The Nation after we found out he has participated in many of these unusual events.
Make sure you read Brian's book, Kicksology: The Hype, Science, Culture & cool of Running Shoes
Listen to the episode on shoes we did with Brian.
Check out Christopher McDougall's book about his experience running with a donkey, Running with Sherman
Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to answer questions you submitted via social media. Topics include:
- Taking time off after a big race
- How to be safe on the trails
- How to know you are ready for the next challenge
- Are back to back trainings necessary?
- How to incorporate stationary bike into training
- How to increase training duration and/or time
More about Krissy Moehl
- Krissy Coaching services
- Krissy’s book, “Running your First Ultra”
Ian's Stuff
- Sharman Ultras coaching services
- Ian’s new podcast, “PodiumRunner Endurance Podcast”
More about David Roche:
- David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
- David and Megan’s new podcast, “Some Work, All Play”
This is our first Simul-podcast. It only makes sense that we would do this with our favorite British corespondent, Warren Pole, one of the founders of 33 Fuel. They recently started a podcast that is devoted to endurance fueling: 33Fuel Podcast
We reflect on the eight-year relationship with Warren and Erica, his wife.
Be sure to try out the many products at 33fuel.com and use the code TRN33 for 10% off your purchase.
We all have multiple identities - Mom, brother, friend, scientist, comedian, bowler, runner, writer, etc. Some of these identities come by choice, by chance or forced upon us. They may change over time too. We are the sum of these identities. They help us learn and grow. We should celebrate them in our own lives and within those around us. One of the best parts of trail running is to learn about the identities of others on a run.
In this episode we talk to Kim Strom. We learn about some of her identities:
- Running model (appearing on the cover of Trail Runner Magazine more than any other person)
- A Photographer
- A Writer
- A Trail Runner
- Her newest identity - cancer patient
Check out this collective: alpsinsight.com
Photo Swiss Alps and by PatitucciPhoto
We brought together running representatives from three continents
- Asia: Mark Agnew, Hong Kong
- Europe: Hillary Gerardi, France
- North America: Jamil Coury, USA
We asked them to talk about running topics that are current in their corner of the world.
Photo: Jubilee Paige Find out more about Jamil: Run Steep Get High Youtube Channel & Cocodona 250 Race 
Photo by by Martina Valmassoi Find out more about Hillary HERE. And check out this cool VIDEO 
Mark Agnew climbs on the Annpurna 55km ultramarathon trail race. Photo: Flawsome Pictures Learn More about Mark HERE and the SCMP Page. You also might be interested in his team's ocean rowing HERE Zoë Rom had a great birthday this year. She woke up and set out to run the 17-mile, 5400' ascent to Capitol Peak. Capitol Peak is one of the infamous "14ers" (peaks in Colorado over 14,000' elevation). It is a class 4 climb that is rated "high" in exposure, rockfall potential, and Route-finding. It is also know for the "knife edge" near the top. She had a good day and ended up setting the supported FKT in 5 hours 37 minutes.
Zoë is also the assistant editor at Trail Runner Magazine, runner, climber, coach and host of the new Trail Runner Magazine in-house podcast called DNF.
We talk to Zoë about her FKT and about how DNFs are successes that propel us to become better.
Check out Zoë's coaching website
Photos by TJ David
Earlier this summer Adam Kimble broke the supported FKT (fastest known time) on the 171-mile circumnavigation of the Tahoe Rim Trail in 37 hours 12 minutes. The Tahoe Rim Trail is a long-distance hiking trail that forms a loop around the Lake Tahoe Basin in the Sierra Nevada and Carson ranges of California and Nevada in the United States. The trail ranges in elevation from 6,240 feet at the outlet of Lake Tahoe to 10,338 feet at Relay Peak in Nevada. Adam broke Killian Jornet's 2009 record by 20 minute. Adam is multi-talented: playing division 1 college baseball and won on the famous "The Price is Right" TV game show.
We speak to Adam about his recent accomplishment and the lessons he learned on his first attempt the year prior. We also learn about how he fuels for races and "palate fatigue"
Some of Adam's accomplishments include
- Discovery Channel's "The Wheel" contestant
- Winner of two self-supported multi-stage races
- podium finisher at three 100-milers
- 2016 ran from California to Georgia in 60 days
- 2017 FKT running the length of Great Britain with Kris King
Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching
Adam's social channels: Instagram, Twitter, Facebook
photos by Helen Pelster
One of the many conversations we enjoy on the trail is how each of us were introduced to trail and ultra running. Each of us has our own story. Although each of these stories are unique, there are some relatable common threads. In the book, The Rise of the Ultra Runners - A Journey to the Edge of Human Endurance, Author Adharananad Finn explores these stories as he walks through his journey into ultra running with the final destination of running the Ultra Trail du Mont Blanc (UTMB), a 106-mile race through the French Alps.
Check out Adharanand's web site: The Way of the Runner and his podcast
Running with the Kenyons
We met John Kelly in episode 483 after he successfully broke the 31-year FKT on the 268-mile Pennine Way in Scotland earlier this summer. In this episode, John discusses his successful completion of The Grand Round, UK's big three fell running rounds run consecutively (192 miles, 84,000' elevation, 113 summits) AND riding a bike between the trail heads totaling 398 miles.
This was John's second attempt at The Grand Round. We discuss why he decided to try again and lessons that he learned. Although most of us will never consider something this grandiose, we do like to set goals that push us to our own personal limits. The lessons that John learned can be transferred to our personal attempts at greatness.
Read his adventure account in his own words: Blog Post
Please consider donating to John's focused charity, the Stephen Lawrence Charitable Trust
Photo Credit: Max Holloway
Who knew watching someone walk would be a more popular spectator sport than baseball, football or horse racing? During the 1870s and 1880s, that was the case. Sold out arenas watched competitors walk around tracks almost non-stop for six days straight going over 500 miles. Some walking contests were created from wagers that had athletes walk hundreds of miles between cities....in the snow! Pedestrianism may be the long lost relative of our sport! Author Matthew Algeo joins The Nation to teach us about a long-forgotten sport, known as pedestrianism. This sport spawned America's first celebrity athletes, made them rich and opened the doors for immigrants, African Americans and women.
Matthew Algeo has written many books that evolve around interesting events in American history. He is a journalist that has reported from four continents and these stories have appeared on some of the most popular public radio programs. Matt currently lives in Sarajevo with his wife, Allyson, and his daughter, Zaya
His book, "Pedestrianism: When Watching People Walk Was America's Favorite Spectator Sport" is a fun read that might teach you some strategies on how to be a better runner!
Find out more about Matthew and his other books on his website
Running is one of the world's most popular forms of exercise but is sometimes accompanied with injuries. It is easy to do a quick web search for these injuries, but will often find contradicting treatments. Our expert physical therapists, Dr. Joe Uhan and Dr. Asher Kyger Henry review your common injuries and offer solutions. A theme evolved around
- Movement
- Strength
- Efficiency
Find out more about Asher Kyger Henry's practice and coaching
Check out Joe Uhan's coaching and services
Andy Jones-Wilkins is not a stranger to big training blocks and high mileage, but it has been nearly four years since he has run 100 miles in one week. This year has been unique and without any races, Andy decided to push his boundaries and set his BHAG: Run 100 miles in one week. He shares the five gold nuggets he learned from his adventure.
Read his pre run expectation at iRunFar Tap Room
Hire Andy as a coach!
Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to answer questions you submitted via social media. Topics include:
- Is there a training load gain running with strollers?
- Is there a fitness transfer from heat to elevation?
- How to treat tightness and cramping in lower calf muscles.
- How to train for longer races when time is limited by work, family, and life?
- How to get in long training runs when it is so HOT....every day?
- How to make a comeback after a year or more off?
More about Krissy Moehl
- Krissy Coaching services
- Krissy’s book, “Running your First Ultra”
Ian's Stuff
- Sharman Ultras coaching services
- Ian’s new podcast, “PodiumRunner Endurance Podcast”
David stuff
- David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
- David and Megan’s new podcast, “Some Work, All Play”
Two legendary Race Directors, Scotty Mills and Julie Fingar join The Nation to discuss when we will get back to racing, what to expect when we toe the line, and our responsibilities as racers as we transition back to racing.
Scotty Mills has raced over 200 ultras and has directed races from 50k to 100 miles including the iconic San Diego 100. Julie Fingar is an elite runner with many podium Finnishes including Angeles Crest 100, Rocky Racoon 100, Rio Del Lago 100, Headlands 100 and top 10 finisher at Western States 100. She is also owner of NorCal Ultras, the engine that produces some of the biggest and oldest trail races, including Way Too Cool 50K, American River 50 Mile, and Rio Del Lago 100 mile races.
Check out ITRA's Race Guidelines: a framework of standard operating guidelines that race organizers from around the world can reference, so that we can restart trail running events confident that we are applying good practice to keep our community of trail runners - including participants, volunteers and host communities - safe.
John Kelly is only the 15th person to finish the formidable Barkley Marathons since its creation 24 years ago. Since then he has finished many of the toughest races in the world including the Laverado Ultra Trail and the Tor des Geant. Last year John moved from the U.S. to England and began tackling the amazing EU trails. This spring, before the pandemic, John won the Spine Race, a 268-mile, 39K elevation route following the Pennine Way National Trail in Scotland. As races were cancelled, John decided to try and break the 31-year-old FKT for the Pennine Way.
We talked to John about his
- successful FKT (subsequently bested by friend, Damian Hall 8 days later)
- What is a Bog?
- His ambitious attempt at the Hartley Slam, named after Mike Hartley, the only person to complete all three of the Rounds consecutively.
- Balance: with training, young family and startup business
Follow John's adventures at RandomForestRunner.com, where he will post a link on how to follow his Grand Round attempt
John is running to raise funds for the Stephen Lawrence Trust, founded to tackle inequality in all forms. Please consider donating
.
Brian Chontosh, aka Tosh, Terry Fletcher and Don recount their adventure and lessons learned after they completed the Trueform Runner Challenge": a couch to 100-mile" attempt through the Sierra Nevada mountains in Northern California.
Check out the amazing motionless treadmill that promotes efficient running, the Trueform Runner
Check out Tosh's links:
Follow Terry Fletcher on Instagram
Alyssa Clark recently set a world record for the number of consecutive marathons: 95 marathons in 95 days. Join us as she explains how this started out as a way to cope with COVID quarantine when she was living in Italy and kept pushing her goal. We all can learn from her determination, her grit, her passion and love for running.
Learn more about Alyssa:
Brian Chontosh, aka Tosh, and Terry Fletcher join The Nation to discuss the upcoming adventure, the Trueform Runner Challenge: a 100-mile event through the Sierra Nevada mountains in Northern California. We visit with the group to discuss their expectations and training:
- The Mind's Mind
- Physical vs. Mental side
- How big is your fuse and what to do if you blow it?
Check out the amazing motionless treadmill that promotes efficient running, the Trueform Runner
Check out Tosh's links:
Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics:
- How to increase mileage?
- Is heat training necessary?
- Is Soccer (Football) a good base experience?
- Should you eat on a long run? What should you eat?
- 1000 miles in 1000 hours? from an article in the May 1993 issue of Ultrarunning Magazine (get 25% off a subscription)
More about Krissy Moehl:
- Krissy Coaching services
- Krissy's book, "Running your First Ultra"
Ian's Stuff:
- Sharman Ultras coaching services
- Ian's new podcast, "PodiumRunner Endurance Podcast"
More about David Roche:
- David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
- David and Megan's new podcast, "Some Work, All Play"
This is an episode we have been wanting to do for a long time. We love our dogs and they love to join us on the trails. However, there are many questions that come up concerning the safety of our companions.
Ultrarunner and dog-lover, Victor Ballesteros and Veterinarian, Dr. Xuân Mai Võ, join us to talk about their passion for the trail, outdoors, and their furry companions. Some of the topics covered:
- What breads are the best?
- Where to find a good trail running dog?
- When can our pups start running? How far?
- Safety concerns for our dogs. How to deal with heat
- What can we learn from our pets?
- Canicross (Canicross USA)
Some additional resource links:
- Sophia Yin , Perfect Puppy in 7days: How to Start Your Puppy Off Right
- How to Behave so Your Dog Behaves
- Musher's Secret (paw wax)
- Squirrel's Nut Butter Salves
- Leptospirosis
- Dog and Human Harnesses
- Mid-range, everyday harnesses, Ruffwear
For the BEST sports bags visit Victor's company, Victory Sport Design and get 15% off with code trnpups
Michael was looking for a new wet suit online and clicked on a link that said "trail running" because he had never heard of it. This started a pivot in his life that would eventually lead him to be a product line manager for Salomon and living in France with his wife, Steph. Mike joins us to explain why this sport and community quickly drew him in and how it has enriched his life.
Read more about Michael's story HERE
Watch Michael talk turkey about Salomon's 2020 offering in this VIDEO
What if there was a revolutionary treatment that could:
- improve your cardiovascular capacity
- decrease sports injuries
- help you live longer
- enhance memory
- make you more creative
- make you look more attractive
- keep you slim and decrease food cravings
- protect you from cancer and dementia
- ward off colds and flu
- decrease your chance of heart attack, stroke and diabetes
- help you feel happier, less depressed and less anxious
Dr. Matthew Walker's book, "Why We Sleep: Unlocking the Power of Sleep and Dreams" could miraculously improve all of these.
Alex Hutchinson and Andy Jones-Wilkins wake us from our slumber to help us understand WHY WE SLEEP. We each take a chapter (four out of sixteen total chapters) to discuss and debate the research and findings.
Find out more about Alex
- Alex's web site
- A previous podcast with TRN: What Defines our Limits - with Alex Hutchinson
- Follow Alex on Twitter
- Check out Sweat Science at Outside Online
Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics.
More about Krissy Moehl:
- Krissy Coaching services
- Krissy's book, "Running your First Ultra"
Sharman Ultras coaching services
More about David Roche:
- David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
The events in 2020 have effected everyone throughout the world. First with the Pandemic and now with coming to terms with some long overdue inequalities. We didn't want to distract from the attention and introspection that is needed now. So we decided to not publish a new episode this week, rather, we want to share one of our favorite episodes. This episode is from 2014 and we hope you like it and might help you through these hard times.
If "ultra running is 90% mental and the other 10% is in your head", shouldn't we train our brain? Is there a repeatable process for winning?
Lanny Bassham went from a kid that others said would never compete as an athlete to a 2-time Olympic medalist and 4-time world champion with four world records. All winners have common threads that they do differently than everyone else. He has discovered a formula to preparing mentally to be a champion. Since retiring from competition, he continues as a coach to many World and Olympic champions, Fortune 500 companies, the United States Secret Service, the US Navy SEALS, the United States Army Marksmanship Unit, the US Marine Corps Marksmanship Unit, and the FBI.
"With Winning in Mind" is in it's third edition and is a MUST read for all Nation Members.
Learn more at Lanny's web site: Mental Management
You will learn about the
- three circles of the Mental Management System
- three phases of a task
- goal getting
- how to use rehearsal as a mental tool
- How an imagined imprint can be just as real as an actual imprint.
- How can we be better coach your children
Zach Bitter and Matt Fitzgerald pop in to see who reins supreme with a grab bag topic.
Check out Zach's latest world record and his coaching information HERE
Matt is always working on the next must-read running book. Make sure you have his entire library and his coaching services HERE
Do you remember your first trail run? What was the first thing you learned?
There are some differences everyone learns when transitioning to the trails. Andy Jones-Wilkins joins The Nation and we talk about some things we wish we knew including:
- How to find a trail?
- What gear do you need?
- What techniques are different?
- How can I remain safe?
- What Etiquette is important to know
Here is the article about the Emergency Puffy featured at Cruzet Running by John Anderson
Michael McKnight set the fastest cumulative time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240 in 2017. Around the same time, he began his journey to become a fat-adapted runner. Three years later and without a race on the calendar, he wondered if he could run 100 miles without food, relying on his fat burning engine. In the early hours of May 8, he began his self-made 100-mile route around Cache Valley, UT (see map below).
In this podcast, we
- talk to Michael two weeks prior to his project about his idea, preparation, and expectations.
- 5 days after his project, we spoke with him about lessons learned and his experiences
- talk to Jeff Browning, Michael's coach about fat adaption and how this might help you
Check out Michael's previous podcast, EP 431: Chasing the Triple Crown of 200s with Michael McKnight
Here is Jeff Browning's previous podcast: EP 427: Giddyup with Jeff Browning
Check out Jeff's coaching web site: GoBroncoBilly.com
Podcast photo by VanhornPictures
Peter Bakwin and Buzz Burrell popularized the term Fastest Known Times when they set the FKT on the John Muir Trail in 2000. A few years later they created the website that helps our community record cool routes around the world. With the cancellation or postponing of many races this year, more people are "projecting" adventures that might lead to an FKT. Buzz joins us to talk about the rise in popularity of FKTs and how you can participate!
Tune into the Fastest Known Time Podcast
Listen to Buzz's past podcast with us.
Coaches Ian Sharman, David Roche and Krissy Moehl join The Nation to debate matters of trail running consequence in a new game called, "Bonk or No Bonk.
More about Krissy Moehl:
- Krissy Coaching services
- Krissy's book, "Running your First Ultra"
Sharman Ultras coaching services
More about David Roche:
- David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
In our first call in show, Dr. Mark Cucuzzella fields calls from Nation Listeners from around the world. We field questions regarding
- Risks of fasted runs
- Rehab from meniscus injuries
- Training for a marathon vs. a mountain ultra
- Best treadmills for running indoors
- How to avoid injury and run pain free
Please consider supporting Dr. Cucuzzella's running store, Two Rivers Treads or call them for expert advice. 304-885-8843
Visit the Natural Running Center
Recently, our friend and trail culture advocate, Bob Crowley, was appointed as President of ITRA, International Trail Running Association. Bob helps The Nation understand more about this little known organization that we SHOULD know about and support. ITRA's values mirror our shared values of authenticity, humility, fair play, respect, solitary, and teamwork. Not only can it represent our collective voice, but can help race directors and individuals alike. The basic membership is free so please sign up to strengthen our voice and protect our culture.
We often hear that, "ultra running is 90% mental and the rest is in your head".....or something like that.
Returning favorite guest, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and strategies to help us perform at a higher level.
Visit their website: BraveHeartCoach.com to learn more or to schedule 1/2 hour mental coaching sessions.
Check out their new Xterra Podcast
They co-authored the book, "Brave Athlete - Calm the F*ck Down and Rise to the Occasion"
Try out their FREE "Smog Report"personalized advice to optimize your training
Fun video introduction of the book.
Follow Simon and Lesley on Twitter
Here is the link to our previous podcast with Simon and Lesley
Volume 8 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand.
Featured articles :
- Is Longer Better?
- Good Until the Last Drop
- Give me 5
- You Never Forget Your First Time
- Does the Tail Wag the Dog?
- Running, Is it Good for Your Knees?
- Don't Believe the Hype
- How Much?
Anton Krupicka "Indulgence" Video
JB Benna's "Unbreakable" Movie - Free for a limited time
The effects of various drugs on spider webs spider web
Check out
If you are interested in getting some great quality facemasks check out these two manufacturers:
Today, the Western States Endurance Run Board of Directors announced the cancellation of the 2020 race. This is only the second time in the race's 46 years that they have had to cancel the race. Race Director, Craig Thornley, joins Andy Jones-Wilkins in a discussion to clarify and answer any questions.
Earlier this week we posted a podcast discussing the situation with COVID-19. Since then, many communities have been directed to "shelter in place". This doesn't mean we cannot continue with our passion of running.
As promised, this is the follow up podcast with Coach and Prognosticator, Andy Jones-Wilkins. The discuss the subject of what we can do now. If we approach this with the right attitude (as many ultra runners do), we can see this as a great opportunity to try something new or experiment with something in our training. Let us know what you are planning to do. Let's occupy social media with our trail running spirit of optimism and motivation!
We also chat with Julie Fingar, RD for NorCal Ultras, about the ramifications RDs have to deal with and how they are trying to innovate and create options for runners.
SPECIAL EDITION:
We recently posted a letter from the Ultra-Endurance Sport Science & Medicine web site. This letter makes recommendations for our sport during this pandemic. Dr. Marty Hoffman, co-author, joins us to explain how this virus can affects our community. Bob Crowley, Trail Animals Club, also explains how this affects our race season.
Here is the link to Corrine Malcolm's article at irunfar
For an updated status on race cancelations:
- Check your race web site
- Check ultrasignup.com
- Updated list at Ultrarunning Magazine
Be a solution, Be kind...mãs!
Matt Fitzgerald (sports nutritionist, writer, athlete, coach) will be releasing a new book in May, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age". We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ.
He also has launched an interesting cool new running camp concept, "Endeavorun". Check it out.
There are many high profile races out there and many of those are very difficult to get into. The good news is there are many GREAT races that you might not know about. It the New TRN produced podcast, Trail Hacks highlights one of these amazing races. We speak with the Race Director to better understand the characteristics of the race. We then get with a veteran runner to give us a hack or two that might help us successfully complete the race.
In our inaugural Trail Hacks Podcast, we speak with Scotty Kumar, producer of the award winning podcast Ten Junk Miles. His team runs the Badger Trail Races held on August 1-2.
Be sure to subscribe to Trail Hacks podcast where ever you listen or visit www.trailhacks.run
Don found a recent article, "13 Things You're Probably Doing That Are Sabotaging Your Run" by Erin Kelly on Bustle.com
We decided to make a game to discuss the points. TRN friends:Donna NiCuarta and Warren Pole join us to debate the pros and cons of each point.
There is a correlation between motivation and self-discipline in successful runners. Coach AJW joins The Nation to discuss what motivation and discipline is, how we can use it, and how to improve it.
Here are the links that we discussed
If you have been trail running for a while, you inevitably have been mentored by others with a lot of experience and wisdom. This is where Trail Runner Nation was born - to provide a venue to share this knowledge with a broader audience. Stephanie Howe joins us to discuss some of the great golden nuggets of knowledge that we have learned.
Make sure you check out Stephanie's web site for coaching or nutritional consultation.
Nearly 8 years ago we recorded a podcast where we talked about the SoCal Coyotes' philosophy. These tenants are common throughout our tribe. Coach Jimmy Dean Freeman joins us to discuss its relevance eight years later.
Click HERE to watch the video
Click HERE to listen to the original podcast
In this edition of Grab Bag, Alex Hutchinson and Matt Laye join us as we try an find out the truth behind:
- Over breathing?
- Can we become so efficient that we are burning less energy than a sedentary person?
- Is there a benefit to stretching?
- How does your microbiom affect health?
- Can smiling improve performance?
- Do we have limits to the number of calories we can process?
Links that of stuff we talked about:
- Stronger by Science Podcast
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934128/
- https://www.nejm.org/doi/full/10.1056/NEJMra1907805
- https://www.ncbi.nlm.nih.gov/pubmed/31872558
- https://www.ncbi.nlm.nih.gov/pubmed
- term=gut%20microbiota%20fermentation%20determines%20the%20efficacy%20of%20exercise%20for%20diabetes%20prevention&cmd=correctspelling
Matt Laye is an endurance athlete and PhD in medical physiology and an assistant professor of health and human performance at The College of Idaho. Matt is a coach at Sharman Ultra and a regular contributor to Ultrarunning Magazine,
Visit Matt's Blog: Laying It Down
Follow Matt on Facebook and on Twitter
Alex Hutchinson is an avid runner and author. We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance
Follow Alex on Twitter
Check out Sweat Science
Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat. We discuss why is so difficult to lose weight because our understandings may be in error.
If we lose excess fat, we will become healthier and more efficient runners.
Article: "Six Reasons Weight-Loss is so Darn Difficult"
Other Dr. Maffetone podcasts:
- Daydreaming is Healthy for Runners
- Dr. Phil Maffetone Unplugged
- Dr. Phil Maffetone was RIGHT all along!
- Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
- Phil Maffetone: How can Rhythm Improve Your Efficiency?
- Breaking the 1:59 marathon with Dr. Phil Maffetone
- Dr. Phil Maffetone - Building a Better Athletic Brain
- Phil Maffetone transcribed!
- Eat to Win with Dr. Phil Maffetone.
- Dr. Phil Maffetone - Speed up by slowing down
Get the Maffetone App HERE
Take the 2 Week Test
Get a taste of Dr. Maffetone's best articles HERE
Phil Maffetone's MUSIC
Ellie Greenwood elaborates on a few recent articles she wrote in Ultrarunning Magazine:
Reigniting Your Passion, November 2018
Finding Gratitude in Slower Times, September 2019
Band of Runners, November 2019
Matt Fitzgerald (sports nutritionist, writer, athlete, coach) has been doing some endurance writing with his 2019 published "Life is a Marathon: A Memoir of Love and Endurance". In May, he will be releasing, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age". We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ.
- Having fun helps us become better runners
- Judgement is more important than toughness
- Depletion runs
He also has launched an interesting cool new running camp concept, "Endeavorun". Check it out.
CTS Training Director, Jason Koop, joins The Nation to talk about his new podcast Koopcast and some good tactics to start the new year off right.
Check out Jason's book, "Training Essentials for Ultrarunning"
Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of ‘Training Essentials for Ultrarunning’ which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100
Don and Scott review the podcasts from 2019 and the many amazing guests that have joined us and helped us become better, smarter, more efficient runners. What were your favorite gold nuggets?
AJW joins us for a quick recap of 2019 performances in ultrarunning. It includes his picks for
- Ultrarunner of the year (female and male)
- Performance of the year (female and male)
- Rookie of the year (female and male)
- Surprise of the year (female and male)
- Most inspirational
Please check out Andy's coaching services and his weekly Tap Room article!
Dr. Mark joins us to chat about many thinks including:
- Shoe Doping -Can shoe technology help us run faster? Check out his article
- New York Times article on the Vapor Fly
- "Shoe Dog - A Memoir by the Creator of Nike"
- Active Life's Kone-X mat
- Noboso proprioceptive insoles
- Jay Dicharry's MoBo Board Review. You can get a 10% discount on our partners page
- How to improve your running form with the TruForm Runner. You can get 10% discount with the code TRT10 at TruFormRunner.com
- Dr. Mark's Run for Your Life Podcast
- Dr. Mark's book, "Run for Your Life"
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
Visit Two Rivers Treads running store either in person or call them and ask them some questions!
Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including:
- Assessing your running stride yourself. Article by Joe
- Identifying ourselves as ultra runners (see Ian's article in this month's Ultrarunning Magazine)
- Challenges of Cold Weather Running (see Matt's article in this month's Ultrarunning Magazine)
Visit
College of Idaho with Assistant Professor, Matt Laye
Sharman Ultra - Endurance Coaching
Last year Katie Arnold won the Leadville 100. She also recently published her first book, Running Home, a Memoir. Katie writes about her journey in this life so far while weaving in many common threads, one of those is her passion for the outdoors and trail running. We talk about how running has helped her navigate her life, the ups, downs and heartbreaks. Running is a way she was able to disconnect AND connect.
What shoe did you run your first trail run in? What shoe do you currently pine for? We all love our shoes and probably have an unhealthy collection of shoes. Brian Metzler, a running shoe geek for his entire life, joins The Nation to talk about SHOES....Oh the glorious shoes. Over his life he has run over 75,000 miles and tested more than 1500 pairs. As founding editor and associate publisher of Trail Runner Magazine and contributor at many other running magazines, he has a unique view of the history of shoes. He finally wrote a book about shoes. The history of shoes, why we are emotionally attached to them, their evolution, injury, and what we can expect in the future.
Buy the book HERE
Throughout your running experience, you might have experienced or are experiencing a running layoff due to many different reasons. Sally McRae, The Yellow Runner , and Andy Jones-Wilkins, join The Nation to explore this topic: Why do they occur, how to cope with them, and how to overcome the layoff. They offer some good principles that can help you stage a comeback and how to help others in their's. There is a bonus at the end of the podcast where we talk about vomit etiquette.
Check out this short VIDEO to learn more about Sally
Avid Runner and Author, Alex Hutchinson joins The Nation to discuss:
- Eliud Kipchoge's recent
Dr. Jay Dicharry rejoins The Nation to talk about biomechanics and how to work on the BASE of our form, the FEET. Jay says that we can improve our efficiency and running economy up to 10% if we have correct foot mechanics, not to mention reducing many of the common over-use injuries.
Here are some photos of drills we discussed:
Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia's SPEED Clinic. He now resides in Bend, OR where he is the Director of REP Lab where Jay blends clinical practice and engineering to better understand overuse injuries and helps prevent them before they become a problem.
2 previous podcasts with Jay:
-Making running more fun (2013)
-How to Rewire our Running (2018)
Check out MOBO Board and get a discount!
Dr. Jay's Blog: An Athletes Body
Dr. Jay's Instagram
Sunny Stoeer lived her life the 'right' way including an MBA from Harvard Business School and a successful career as a strategy consultant. She always felt happier outside pursuing running, climbing and mountaineering. She took a risk and decided to leave behind the career in consulting and took up the dirtbag life and has found joy doing the things she loves. We discuss some of the things that she learned from Harvard Business School can translate to Ultrarunning, adventuring and chasing FKTs
Check our her women-focused high altitude climbing adventures at AWExpeditions
Karl Meltzer just won his record 41st 100-mile race in October at the Cloudsplitter 100- the most of any other person! He joins The Nation with Andy Jones-Wilkins to discuss one way to potentially shave HOURS off your next 100-mile finish. His philosophy: KISS- Keep is Stupid Simple. Trail running is a very simple and primitive sport that we might be making way too complicated and difficult. Making choices in your gear, drop bags, crew, pacing and aid station management can shave hour(s) off your time. It might make it a more enjoyable experience too.
Check out Karl's Coaching Services
Karl's Speadgoat Races
Explorer, endurance athlete, mentor, coach, teacher...... All of these titles come to mind with we think of Ray Zahab. Ray has been encouraging and mentoring other to push beyond their perceived limits for nearly 15 years with his personal expeditions, his expeditions with youth ambassadors, directing races, or guiding groups to remote places. He created a company called "Impossible 2 Possible" = I2P that has influenced youth and teachers through expeditions in remote places throughout the world.
Ray explains that many people under estimate themselves and that taking risks and doing hard things brings fulfillment, joy and a desire to help others achieve great things.
Follow Ray on his social channels:
Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed is a new book by New York Times Deputy Editor Matthew Futterman
Matt, a avid runner, tells the story of the evolution of running from the 1950s, when it was just as odd to see a naked person walking down the street as it is to see someone running, until today. He describes this evolution of speed and endurance through the story of Bob Larsen, a hall of fame track field coach. He explains what we have learned about running science through the experience that Coach Larsen had coaching the small-town Jamul Toads to a national championship and coaching the great Meb Keflzighi's amazing career.
We have all had disappointing finishes or the feeling of not accomplishing a goal. How do you deal with these setbacks or roadblocks?
Bob Crowley discusses how he handled a disappointing DNF at Tor Des Geants in 2018. He brings part of his team, Coach Meghan Laws, and Crew Cheif, Donna NiCuarta, to the table to help explain how he was able to evaluate, rebuild, train and execute his second attempt this year.
The Trail Animals running club
Patrick Reagan has had a fun year from defending his win at at Javalina Jundred, setting a personal best at the Hoka 100K Challenge, and placing 8th at his first attempt at Western States 100. Our conversation with Patrick include how he has learned from mentors along the way, his love for running long distances, how he takes breaks, etc.
Check out his web site and coaching at PatricReaganRunning.com
Or follow him on social media
Ian Sharman, Joe Uhanand Matt Layereturn to Trail Runner Nation to discuss some interesting topics including:
- Poles or No Poles?
- Strength or mobility work, which is preferred?
- Should you specifically work to improve your form?
- Mechanical efficiency & metabolic efficiency?
Visit
College of Idahowith Assistant Professor, Matt Laye
Courtney Dauwalter is the fastest woman at UTMBin 2019! She continues to impress us with her determination, resilience and GRIT. We put Courtney on the spot in this podcast by measuring her GRIT according to Angela Duckworth's GRIT Calculator. We discuss where she got her grit and how to increase ours.
Take the Grit Scale Test
Listen to our podcast about GRIT
Past podcasts with Courtney:
Courtney Dauwalter Sets the Bar at Moab 200- 238 miles in 57 HOURS !!!
Intuitive Training with Courtney Dauwalter
Live Audience Podcast with Maggie Gutterl and Courtney Dauwalter
Sally McRae and Billy Yang just returned from Europe where Sally ran UTMB for the fifth time. We talk to Sally and Billy about what things Americans need to know when going to Europe to run and visa versa.
Check out Sally at her web site, instagram, and twitter
Check out Billy Yang a his web site, instagram, and his podcast
And just in case you were interested in the tiny phone:
What does it take to run 3100 miles within 52 days around a city block in Queens, NY?
The Sri Chinmoy Self-Transcendence 3100 Mile Race is an annual pilgrimage that began back in 1997. It is the longest certified race in the world.
Runner and Filmmaker, Sanjay Rawal, explores this race and three other cultures from around the world to understand the primal necessity of running and how these cultures connect with nature and are changed / transcending to a new level of being. It is an experience where we connect our feet with Mother Earth and our breath with the sky - being in the moment and finding joy and gratitude for that moment. We discuss the levels of running from the physical to the mental and then a newer, higher level that is meditative or spiritual. Sanjay's movie, "3100: Run and Become"is a must watch.
Watch the trailer to the movie, "3100- Run and Become"
You will NEED to buy the movie wherever you buy your movies. Here is the link to Amazon Prime, iTunes, and Google Play
In 2017, Michael McKnight won the fastest cumulated time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240.
Last week he set a new Bigfoot 200 record by over 4 ours finishing in 51:33 - 18 hours faster than his first attempt in 2017. We sit down with Michael and talk about how his training and strategies have changed since 2017.
Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, join The Nation to discuss this simple but complex topic.
- Why is it easier to keep up?
- When we fall behind, we have a tendency to try and find a shortcut
- Good enough isn't
- Keeping up vs. getting ahead
Check out these links:
Based on a BBC article by Ian Leslie, "Why Suffering Setbacks Could Make You More Successful",we discuss how this can be true in your training, racing, personal and professional life.
Leslie argues that trauma of losing can actually do you more GOOD than harm; "turning pain into rocket fuel".
Coach Ian Sharmanjoins The Nation to discuss how this trauma or setbacks can help you become a better athlete, learn how to achieve more, and become happier.
check out Sharman Ultrascoaching services
Former Navy Seal, endurance athlete, and bearded king, Chadd Wright rejoins The Nation to discuss a mission-mantra that he learned on the Seal Team:
Rules for Chadd's "last man standing" training mission with Jesse Itzler and Mark Brown recently:
Check out Jesse Itzler's 29O29 Challenge
Sponsor: Native Deodorant use promo code TRN for 20% off first purchase
Jeff Browning shows patience and maturity as he continually places in the top 10 at some of the most competitive races. He recently finished in the top 10 for the 4th time in a row at Western States 100 in June. We talk to Jeff about
- His initial conversion from mountain biking to running
- How becoming fat adapted has helped him recover quicker
- His race strategy and philosophy
- Coaching
Check out Jeff's coaching web site: GoBroncoBilly.com
The women's field at Western Statesis always very deep and exciting to watch. This year was no exception. With record low temps and a stacked women's field, the race had many surprises and nail-biting battles.
Brittany Peterson battled with Clare Gallagher at this year's Western States 100 to finish a close second place. Brittany slows down just long enough to recount her epic finish at the race.
Check out her technical running camp that Brittany and Cody Lind are hosting HERE
Learn more about how Brittany runs fast HERE
Paul and Cody's Coaching site is www.g20running.com
This year's Western States 100 did not disappoint. The course, the competition, the runners, the volunteers, the crew and pacers showed up in spades. Join AJW as we review the big stories, review AJW pre-race picks, and relive the electricity from this past weekend.
369 runners will toe the line Saturday. Each of them with a story. AJWmeets up with us at The Aid Station in Auburn, CA to preview some of those stories of note and give us his prognostications on the podiums.
Join us for the first-ever 20-hour video streamcast HERE
Look for weekly articles from AJW in the Taproom at irunfar.
Join us next week (June 29-30) for the first ever 20-hour video stream-castof the iconic Western States 100.
We will be streaming live video from The Aid Station in Auburn. Come by and say, "Hi". We will have aid station snacks and beverages there too.
We discuss the details of the stream cast and where you can join in to follow the race, your favorite runners and learn more about WSER and trail running.
A few weeks ago we interviewed Coach Scott Johnstonabout the book he co-authored with Steve House and Kilian Jornet. We now sit down with Steve to understand his contribution to this amazing book.
Check out their website, Uphill Athlete, is a great resource of knowledge with over 240 articles, coaching, training plans, etc.
We unveil our new project that we are attempting the WSER18 hour podcast. Join AJW and Bob Crowley, our event producer, as we discuss what we will be attempting, what you should expect and where you can either tune in OR come by and visit while we broadcast.
We will begin streaming at 5:00pm PT on race day and will continue until the last finisher crosses the line.
Click HERE to watch the live video stream-cast
Chadd rejoins The Nation to discuss a recent race: Bob's Big Timber Backyard Ultra -a Last Man Standing race. He describes what this type of race is and the mental challenges that come with a loop course with no finish line. Chadd discusses how his training as an elite Navy Seal helps him prepare and run grueling races. He explains how these techniques can help you through difficult times in a race and in life.
Iron Mike Wardian is like the sunshine: he seems to be everywhere. Mike has been successful in every race distance. He has won the US Championships in 50K, 50M, and 100K distances. He has qualified multiple times for the US Olympic trials, and still loves running 5Ks. He has set world records as the fastest stroller marathon, 7 marathons in 7 days on 7 continents. Last year he ran 10 marathons in 10 days (on 7 continents) - average time was sub 3 hour.
So far he has RACED over 1100 miles in 2019!
We sit down and talk to him about his beginnings, how he recovers magically, his secret to wellness, the amazing Hoka One One earlier this month, his passion for running and his love for the community.
Cat Bradley continues to be a rising star and we found out why when we sat down with her at Fleet Feet Sacramento for a live-audience recording. She discusses how she developed a love for the outdoors and running, how she sets audacious goals, and how she deals with set backs. Cat is a true ambassador of the trail and you will find out as you get sucked into her amazing story and personality.
Hoka One One may have kept the worlds best running secret for the world record attempt May 4th 2019.
When a company like Hoka looks for the perfect race venue and finds calendar doesn't meet the criteria, they build their own event.
Join us as we talk with the Senior Sports Marketing Manager, Mike McMannis and Head Product Designer Matt Head about the details behind the event and the new CARBON X shoe.
You can join the event LIVE by logging into the Hoka One One FaceBook page and watch the event go down. Hoka has provided professional videographers and 4 professional commentators to give you the best seat in the house.
How does Killian Jornet train? Scott Johnston, a world class athlete and experienced coach teams up with two of the world's most experienced mountain athletes to help teach us the keys to training. Training the Uphill Athlete is the new book by Scott, Steve House and Killian Jornet. Scott discusses the keys to training for endurance and mountain performance.
Check out their website, Uphill Athlete, is a great resource of knowledge with over 240 articles, coaching, training plans, etc.
Tim Twietmeyer has finished Western States 25 times under 24 hours and 5 first place finishes. Hal Hall has finished 30 Tevis Cup finishes (Western States trail horse endurance ride) with multiple 1st place finishes.
Tim and Hal received a "Tile" in downtown Auburn California recognizing their contributions. We sit down and chat about the history of WS trail, training horses vs training a human.
Craig Thornley RD of WS 100 helps host this podcast that was recorded live at Auburn Running Company.
We had a great time, we hope you enjoy as much as we did.
You can find a the live video on the WS FaceBook site.
Marty Dugard is a New York Times #1 bestselling author and a lifelong runner. He also is the coach for the JSerra High School Running Lions Cross Country teams. He is also a friend of TRN, joining us a few years ago to teach how to seek for a better version of ourselves.
We discuss his newest book, To Be a Runner: How Racing up Mountains, Running with the Bulls, or Just Talking on a 5K Makes You a Better Person (and the World a Better Place)
Check out his other books HERE
Endure: Mind, Body and the Curiously Elastic Limits of Human Performance author, Alex Hutchinson, joins The Nation to discuss endurance: what it is, what defines our limits and the science that helps us understand it.
Previous Podcasts where we discuss the specific chapters of Endure:
- Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief
- Podcast #2: The Central Governor Theory, Pain and Training the Brain
- Podcast #3 : Oxygen, Fuel, and Zapping the Brain
Check out Alex's other books:
We finally caught up with our dear friend and favorite sports nutritionist, Sunny Blende. Although she is "retired", she still can help us understand the important human engine and how to fuel it for endurance sports.
We based our discussion on active.com's article "5 Pre-race Nutrition Mistakes to Avoid" by Kelly Bastone
Previous Podcasts with Sunny:
After trying to keep up with Sally McRae, we caught up with The Yellow Runner to discuss some key things that you might be doing that can sabotage your run.
This topic is based on an article by Erin Kelly at Bustle
Check out this short VIDEO to learn more about Sally
CTS Training Director, Jason Koop, joins The Nation to talk about his recent Tweet:
Check out Jason's book, "Training Essentials for Ultrarunning"
Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of ‘Training Essentials for Ultrarunning’ which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is coach to many of today’s top ultramarathon athletes including Dylan Bowman, Kaci Lickteig, Timothy Olson, Stephanie Violett, Dakota Jones, Kelly Wolf and many others. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100
Candice Burt joins The Nation to give us a report of her 3rd Place overall title at Delirious W.E.S.T 200 Mile Ultra. Candice is arguably one of the pioneers in designing and directing the 200+ mile endurance races. Until a few short weeks ago, she had never toed the line at the distance (in a race). Listen to her experiences and stories.
In a short month she will also be beginning her attempt to break the FKT of the Arizona Trail, the 800-mile trail from Mexico to Utah through Arizona.
Check out Candice's races at Destination Trail and sign up for a race!
Today was the 30th Annual Way Too Cool 50K . We sit down at the race with Victor Ballesteros and Kenzie MacPail to discuss their favorite Dos and Don'ts of race day.
Volume 7 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand.
Featured articles have been submitted by AJW and Warren Pole and include:
- Ice To See You: Big Reds, Blue Balls, and Skinny Minis in Eastern Europe
- What's the Point
- MS is BS
- This Tastes a Little Salty
- The Big Sleep
- The Lucky Ones
- Is Running with Papa Roach The Last Resort?
- Sir WM Cubitt - It Can Be Way Way Worse
Check out
- AJW's Coaching
- Warren Pole's Company: 33 Shake's new products and get a discount
- Brad Kearns' Freezer Chest Therapy
Dr. Mark Cucuzzella rejoins The Nation for the twentieth time to take a second look at his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear
Dr. Mark's First Podcast back in 2012, "Run Faster & Farther with Less Effort"
Here is the link to Dr. Mark's experience in the centrifuge.
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
Visit Two Rivers Treads running store either in person or call them and ask them some questions!
Chadd Wright and Shawn Webber rejoin The Nation to analyze their experiences at inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019.
You can listen their original podcast, "Training Missions"
Visit their log on Facebook
Candice Burt and Tosh (Brian Chontosh) talk about suffering and this and that
- Tosh's 10 minutes
- Mental Vacation
- Purposeful training
- 15/5 rule
- Broad-based athletic ability
Learn more about Crooked Butterfly Podcast and Humans of Ultra Podcast
Love the Process, Get Faster, Run Longer
Ultra Runners and Coaches David and Megan Roche join The Nation to talk about their new book, the Happy Runner.
- LIVING IN ALL CAPS
- Embrace the process
- Why talk about the bad stuff with running?
- "We don't give a fudge about your result
- Chaotic unpredictability and futility of results chasing
- Talent as an uncontrollable initial condition
- Removing comparison from evaluation
Learn more about David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).
Ultrarunner, Caleb Simpson joins The Nation to discuss CBD Oil and how it might hold some benefits for you as a runner. There are many incorrect perceptions and understandings about this cousin to marijuana, but there are some key differences that may get you to consider an experiment of one.
Key facts:
- It is not derived from marajuana plants
- It cannot get you high
- It contains
This year we adapt the boardgame, Balderdash, to a trail game. AJW and Donna Nì Cuarta compete for the coveted TRN Crown!
PART 3 discussing three more chapters of the great book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for. Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance. He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.
East Coast Executive Producer, Andy Jones-Wilkins rejoins The Nation to discuss three additional chapters:
- Chapter 7 Oxygen
- Chapter 10 Fuel
- Chapter 12 Zapping the Brain
Two-time 100km world champion and Western States 100 record holder, Ellie Greenwood joins regular guest Ian Sharman to talk about what has changed in their Ultrarunning since they began:
- Gear
- Nutrition
- Training
Bonus topic: what race would you gift a running friend this Christmas and why?
Sharman Ultra - Endurance Coaching
PART 2. You can listen to PART 1 HERE.
The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for. Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance. He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.
East Coast Executive Producer, Andy Jones-Wilkins rejoins The Nation to discuss three additional chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
- Chapter 3: the Central Governor Theory
- Chapter 5: Pain
- Chapter 11: Training the Brain
The evening of the Western States 100 lottery, there are a few lucky few that are preparing their training plan but the majority are left to scan UltraSignUp for a plan B for 2019. The Nation gathered at the Auburn-based The Aid Station (special virtual guest, AJW) to talk about this iconic race with Race Director, Craig Thornley and two WS-icons and Board VPs, Tim Twietmeyer and Diana Fitzpatrick to discuss
- The lure and increased popularity of the race
- Changes in rules and lottery
- The Future
It is hard for humans to survive on their own. They need a tribe. Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation - that flare up in communities during times of turmoil and suffering. What can we learn from our tribe? What can we do to help our tribe flourish.
Just over a year ago, we did a podcast referring to Sebastian Junger's book, Tribe: On Homecoming and Belonging. As it turns out, Sebastian was a runner, and a pretty good one. Today, Sebastian joins The Nation and help us understand the concept of Tribe better and how it can relate to running.
Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, rejoins The Nation to dive into the mental side of endurance sports. He recently competed in a unique challenge: 24 hours in an enclosed shipping container trying to run as many miles on a Trueform treadmill. No light, no watch, no data, virtually sensory deprived. Listen to his experience in preparation and execution. There are many things that we all can take away and use in attempting new challenges.
Short video of the challenge
Ideas that came from the podcast:
- "The less stuff I have, the more I rely on myself"
- Advice vs. opinion - different levels of importance
- Practice vs. training
- "pushing the mind's mind away"
- Slice the problem - Big problems have Big solutions. Break these Big problems into smaller problems and find the small solutions for them.
Check out these links:
Returning guest, Chadd Wright joins The Nation with his training partner and teammate Shawn Webber to discuss their "training missions". They are preparing to run the inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019.
You can follow their training missions on Facebook
Listen to Chadd's original podcast, "Readiness Through Training"
There is a unique vocabulary for the Trail Running tribe. Ashley Walsh and Andy Jones-Wilkins join The Nation to discuss some of these terms.
We do a lot of power hiking on the trails, but we often neglect our form and biomechanics of walking. Today, Coach Danny Dreyer rejoins The Nation to help us understand these important biomechanics and teaches us how to improve our walking efficiencies.
Danny is the creator of the popular ChiRunning (and ChiWalking).
Link to the ChiRunning School that we spoke about
Get Danny's book, "ChiWalking Book: Fitness Walking for Lifelong Health and Energy"
Get Danny's book, "ChiRunning book: A Revolutionary Approach to Effortless, Injury-free Running"
Like running plans, sometimes when you are producing podcasts, things go awry. We were planning one podcast for this week, but ended up having a great discussion with Andy.
- Jimmy's BLOG on 5 ways to DNF at Javelina
- Jimmy's Coaching website:
- Jimmy's Contact
Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including:
- Ultrarunning is unhealthy
- Running by time is better than running by distance
- Hyperberic treatment vs hypoxic treatment
- Bottle are better than bladders
- stretching is good for PF
Visit
College of Idaho with Assistant Professor, Matt Laye
Dr. Mark Cucuzzella rejoins The Nation to talk about his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear
Here is the link to Dr. Mark's experience in the centrifuge.
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
Visit Two Rivers Treads running store either in person or call them and ask them some questions!
Days after the conclusion of the Tor Des Geánts 2018 race, Don sits down with AJW, ECEP, and Scott to talk about this amazing experience.
- Description of the Tor
- Course description
- Community
- Communication between runners despite the language barrier
- Trail culture - a tribe without borders
- Mountain Running vs. trail running
- DNF - what does it really mean
Video of what the Tor is really like.
Special thanks to our loyal partners for their support of the Tribe, The Nation!
Andy Dubois, elite endurance athlete, rejoins The Nation to help us understand training intensity and periodization is important in your training.
Andy is one of Australia's top endurance coaches. he is an accomplished elite endurance athlete including a top finish at UTMB an other wins. He has a pedigree of certifications and is always on the cutting edge of research and coaching.
Previous Podcasts:
Slow down, take a deep breath, take a cold plunge, and get healthy, fit, and happy! Get over the high-stress, tightly wound approach that often leads to disappointment and burnout. Host Brad Kearns, a New York Times bestselling author, Guinness World Record-holding Speedgolfer, and former #3 world-ranked professional triathlete, offers a lively and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” shows for some quick laughs, smiles and inspiration.
Top endurance athlete, author, podcaster and coach, Brad Kearns rejoins The Nation
The Primal Endurance book
Primal Blueprint web site
Don and Scott talk about training for Tour Des Geants. How Bob Crowley and he have created fun and inspiring training programs & outings that have helped get them in shape for this epic event.
- Marking courses at Bigfoot - heavy pack and long miles with elevation
- 24-hours at K2
- Colorado 14er altitude test
- Training at altitude with Hypoxico
Ultrarunner and Adventurer, Richard Kresser, spends a few minutes with The Nation to talk about the completion of his supported (although mostly self-supported) self-created and human-powered tour of 16 volcano summits in the Northwest U.S. This Tour de Volcanoes is something Richard has been scheming and planning for years and 2018 became a reality.
Richard is always on the move and happened to be on the move during this podcast so we experienced some audio challenges.
Tour de Volcanoes by the numbers:
16 out of 16 active Volcano summits
2,400 miles of biking with 127,000 feet of elevation gain
On foot, 180 miles of climbing with 79,700 feet of gain
From starting Mount Lassen at the trailhead, to finishing Mount Baker at the trailhead, 25 days, 9 hours, and 58 minutes.
Listen to the past podcast with Richard about his Broken Arrow 135m race in -25 degree (F) temperatures
Also check out Richard's new Skimo series, Snow Goat Skimo
ECEP (East Coast Executive Producer), Andy Jones-Wilkins, and SCC (SoCal Corespondent), Jimmy Dean Freeman come up with the TOP 20 things that a pacer or crew should NEVER do including:
- don't assume the rules don't apply to you
- don't take the runner's pace chart as fact
- don't #fondleice
- don't yell or demean, unless they request it :)
- don't show up unprepared
- don't complain
Frenchy, Emilie Lecomte, teaches The Nation about adventure racing and multi-day stage races. We talk about European races vs. North America racing. Then Emilie turns the table on Don and Bob Crowley asking them questions about their TdG training and plans for the September race.
- Lecomte notable records/wins
Completed 40 ultras/multi-stage/adventure races, winning 19 (nearly 50%), podium all but 8 (80%),2 world records:
WR holder: GR20 Corsica (41h22m)
WR women’s holder: TdG (2014) (85h53m)
Emilie Lecomte full results
Emilie Lecomte blog
Emilie Lecomte Facebook
Emilie Lecomte Instagram
Ben and Jerry's is famous for their creative and unique ice cream flavors. Today we try to make a correlation between these flavors and Ultrarunning.
Cory Reese, aka FastCory, joins 33 Shake co-founder and resident TRN European Corospondent, Warren Pole to either use real Ben and Jerry's ice cream flavors or a made up flavor to discuss interesting facts about trail and ultra running.
Be sure to check buy Cory Reese's latest book, Into the Furnace. And get 10% off your purchase of anything at 33 Shake with code TRN33
Items Discussed:
- Heat Training
- How Much Does an Extra Pound Slow You Down?
- The 6633 Ultra - 350-mile race across the Arctic Circle
This photo is Warren Pole walking with one of the racers 1/2 way through the Yukon Arctic Ultr
The Yellow Runner is just off her first finish at the grueling 135-mile Badwater Ultra. This year saw record-breaking heat topping the thermometer at 127 degrees F (53 degrees C)! Sally discusses:
- How she heat trained
- Infrared Saunas
- Managing heat during the race
- Crewing and pacing & setting expectations
- Unique rules of Badwater
- Do shoes really melt?
- Hydration and nutrition during the event
Photo courtesy of CARSON VIDEOGRAPHY
Runner, Race Director and founder of Destination Trails Candice Burt joins as we take 'wise old says' and turn them on their heads. We examine the classic saying........ from the trail point of view.
Links below
Romain Blanchard is a Frenchman living in Hong Kong running Ultras! Romain recently ran a 120K race in Italy. Like most of us, he had a wonderful experience and authored this great list of truths that he either learned or relearned. We can all relate!
We didn't get a guest so we did our own grab bag....ahem....Audio Magazine?
The Black Dear from Germany:
2018 was a HOT year for Western States 100. All runners experienced ups and downs....literally and figuratively. Despite the blistering hear, 2018 had the highest finish rate since 2012, which had record LOW temperatures.
Jim Walmsley broke Timmy Olsen's fastest time set in 2012.
Courtney Dauwalter laid down the second fastest women's time in her debut.
Three of the top 20 finishers were women!
At 5:00am PDT, the shotgun will sound in Squaw Valley unleashing 379 fortunate runners on their 100.2 mile journey to Auburn.
Andy Jones-Wilkins and Sally McRae join The Nation to review the race and teach us who to watch.
We wish all 379 the a best performance and experience that they will never forget.
Billy Yang's Video that you should watch before any of your races.
Video of pre-race meeting
French runner, Emy LeComte is toeing the line at the 2018 Western States 100. She has an impressive resume including a 2014 win at Tour Des Geants. In addition to her first trip at Western States 100, she will also be participating in the 2018 UTMB.
Don and Bob Crowley get some valuable tips from Emy as they are preparing for their shot at Tour Des Geants.
Emy is not taking any chances at Western States. She will be powered by the PEK!
Andy Jones-Wilkins and our Irish lucky charm, Donna Nì Cuarta, join us from Tahoe to plan Fact or Fiction, a fun conversation of common (and not so common) myths related to running, endurance, and health.
Andy is in Tahoe participating in a CTS Ultrarunning camp and Donna is acclimating to the area as she prepares to run Western States 100 in a couple weeks!
"Imagination is more important than knowledge; knowledge is limited, whereas imagination embraces the entire world, stimulating progress, giving birth to evolution" - Albert Einstein
"Becoming aware of ourselves and our surroundings (near and far) is an important feature of a healthy brain" - Phil Maffetone
Phil joins us to talk about why daydreaming is important to our health and how it can help us become better runners. We discuss the similarities of daydreaming and visualization and if we can daydream while using other sensory inputs. We talk about how we can become better daydreamers.
Phil's article, "Interpretation of Daydreams"
We begin the podcast with a review of Chapter 26 of "The Big Book of Endurance and Racing", called, "The Pain Game and How to Control It".
Other Dr. Maffetone podcasts:
- Dr. Phil Maffetone Unplugged
- Dr. Phil Maffetone was RIGHT all along!
- Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
- Phil Maffetone: How can Rhythm Improve Your Efficiency?
- Breaking the 1:59 marathon with Dr. Phil Maffetone
- Dr. Phil Maffetone - Building a Better Athletic Brain
- Phil Maffetone transcribed!
- Eat to Win with Dr. Phil Maffetone.
- Dr. Phil Maffetone - Speed up by slowing down
Get the Maffetone App HERE
Take the 2 Week Test
Get a taste of Dr. Maffetone's best articles HERE
Phil Maffetone's MUSIC
Fleet Feet Sacramento recently hosted a trail running camp in Northern California. We joined over 50 runners to host a live podcast Q&A with Maggie Guterl and Courtney Dauwalter. Topic were broad but all started with the letter, "H".
- Heat/Humidity
- Head (mental side)
- Hills
- Hydration
Sponsors of the event:
The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for. Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance. He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.
Andy Jones-Wilkins and Magda Boulet join The Nation to discuss four key chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
Chapter 1: The Unforgiving Minute
Chapter 4: The Conscience Quitter
Chapter 8: Heat
Chapter 13: Belief
Ultra Adventurer and leadership coach, Brian Chontosh, and his friend TJ Murphy join The Nation for a thought-provoking discussion on endurance events:
- Sometimes you mind has a mind of its own & can trick you
- Your mind is always looking for comfort and satisfaction
- Don't be reckless
- Need to find your reason to participate - not for someone else, not for social media, it needs to be personal
- Don't go into a race thinking you won't think about quiting
- Predict the Future
- Recognize it / witness it
- Accept it
- Put a time limit on it
- "Don't not do now what you're going to regret later"
- How do you lead a team from point A to point B?
Check out these links:
Brad Kearns was one of the top professional triathletes for nine years. During that time, he won 30 titles worldwide including an amazing streak of seven victories in a row. Brad just returned from the Paleo F(x) conference and chats with The Nation about
- Balancing of a rigid training plan and listening to your body.
- Slowing your training down to get more training effect
- Stress hormones
- Sleep
- more
Brad's morning smoothie video
Brad's cold therapy video
Check out the Primal Endurance Podcast
The Primal Endurance book
Primal Blueprint web site
ECEP, Andy Jones-Wilkins joins The Nation to talk about the Chip and Dan Heath best selling book, The Power of Moments- Why Certain Experiences Have Extraordinary Impact.
We discuss why certain experiences can jolt us, elevate us and change us—and how we can learn to create such extraordinary moments in our running, life and work.
Check out AJW's article on Power of Moments at Irunfar
Meet up with Andy at one of his training camps this summer:
May 11-13: Pisgah National Forest Ultrarunning Training Camp
May 25-28 Memorial Day Ultrarunning Training Camp SOLD OUT
June 6-10 Lake Tahoe Ultrarunning Camp
July 8-14 Rob Krar Ultra Camp
Adam Campbell spent the first 17 years of his life on the beaches of Nigeria where he developed his love of the outdoors. He now calls the Canadian Rockies home where he is an environmental & business lawyer. He is also a co-owner of Canada’s largest trail running series.
He has competed in, and regularly placed on the podium at, some of the world's most challenging and competitive mountain running races and trail ultramarathons.
-Ultra Trail Mount Fuji
-Hardrock 100
-UTMB
-Squamish 50
-Canadian mountain running championships.
We met Adam in 2014 at the finish of Hardrock 100 where he finished 3rd despite he and Aaron Heidt being struck by lightning on Handees peak. Our podcast with Adam after his finish. Our video with Adam.
On August 30th, 2016, Adam experienced a near fatal accident while attempting the Horseshoe traverse through Roger’s Pass in BC, with runners Nick Elson and Dakota Jones. Adam talks about his experience, lessons learned and his new reality of being a trail runner.
On May 9th, a movie about Adam's experience will be available to download at Arc'teryx. You can view the trailer HERE
Adam will also be touring with the film screening at these Arc'teryx brand store locations:
- Vancouver April 21
- Portland May 5
- Toronto May 26
- Denver May 31
- New York May 25
VIDEO of Adam's Ted Talk
Instagram: @adamo1979
Facebook: Adam Campbell
Twitter: @campbelladam79
"Life is 10% what happens to us and 90% how we react to it" - Dennis P. Kimbro
This is one of Ben Light's favorite quotes. Ben and Brittany Light rejoin The Nation to talk about how your attitude and perception can SHIFT to something better. We can
- SHIFT our attitude
- SHIFT our training
- SHIFT our outcome
- SHIFT into a different gear
- SHIFT out of neutral and quit spinning our gears to move forward
- SHIFT our perception of what is possible
- SHIFT the finish line
Follow Ben
Great video to help motivate you to SHIFT
THE Ultra Running Girl, Stephanie Case, joins The Nation from Afghanistan a few short days after experiencing the jaws of the 2018 running of the Barkley Marathons.
Stephanie has not only run many of the world's toughest trail ultras, but has extended her comfort zone by living in some very dangerous places in the world as a United Nations Human Rights Lawyer.
Stephanie shares her experiences at Barkley, her three finishes at Tour de Geants, UTMB and others.
Please consider supporting Stephanie's charity, Free to Run, an organization that uses running and outdoor adventure to empower and educate women and girls who have been affected by conflict. If you can make a donation GREAT. If you can't, please find out more, follow Free to Run on social media and share with your friends:
Stephanie's Ted Talk
TRN's East Coast Executive Producer, Andy Jones-Wilkins and Ultra trend-setter, Candice Burt join as contributing authors to the sixth edition of TRN Audio Magazine. Articles include:
- Planning Your Race Calendar
- I'd Rather Play Power Ball
- Run-cation
- How Men and Women Run Marathons Differently
- Lions, Snakes and Bears, Oh My!
- Fasting Your Way to Health
- I Can't Believe I Ate the Whole Thing
- Your Pace Doesn't Affect The Motion
Register for one of Candice's many cool races
Meet up with Andy at one of his training camps this summer:
May 11-13: Pisgah National Forest Ultrarunning Training Camp
May 25-28 Memorial Day Ultrarunning Training Camp SOLD OUT
June 6-10 Lake Tahoe Ultrarunning Camp
July 8-14 Rob Krar Ultra Camp
Dylan Bowman joins The Nation to teach us about high altitude training. We talk about hypoxia training, the different types and benefits of using the gear.
Coach Greg McMillan joins The Nation again to explain
- VO2Max - is it your friend?
- Is your Personality a blessing or a curse?
- Your best at all times
- Dancing along the trail
- The goal of being durable and disciplined
Past podcasts with Greg:
Greg's books:
Coach Danny Dreyer joins The Nation to help us understand running economy and biomechanics. Danny is the creator of the popular ChiRunning (and ChiWalking). He teaches us that good alignment and posture will allow you to become more efficient and reduce the number of injuries. Some things we discuss:
- The 4 gears of running- check out this video that shows the same cadence at different speeds
- Mindful Practice
- Good posture and alignment
- Gradual Progress
- "run until you can't, walk until you feel guilty"
Get 15% off a ChiRunning Hills and Trails course by using the code, "Trail15"
Get Danny's book, "ChiRunning book: A Revolutionary Approach to Effortless, Injury-free Running"
Richard Kresser loves a challenge. One of those has been on his radar for six years. The Arrowhead 135 is an endurance event held in Minnesota during one of the coldest times of the year. Temperatures are regularly below zero (Fahrenheit), including a record -42° in 2011. This does NOT include the wind chill! This race could be the anti-hero of the Badwater 135 and brings with it some very unique challenges including:
- gear you must carry. Usually pulled in a pulk (a sled that the runners pull behind them)
- shoes?
- sleep?
- cold acclimatization
- hydrating & keeping your water liquid
- only 3 aid stations
- wearing latex gloves
Sally and Don talk about stuff
Scott is 30K up in a plane and can't join us.
*show notes by Don
Dr. Art Zemach and co-founder of Tailwind Nutrition, Jeff Vierling join The Nation to discuss Nutrition.
Dr. Art Zemach 
Jeff Vierling We talk about the Macro-nutrients carbohydrates and protein.
- Types of Carbs - are they all created equally?
- Does the body need carbs?
- What about training your body to burn fat?
- Why proteins?
- Glycemic Index
- The Golden Hour
- How do macronutrients help us maximize oxygen utilization?
Get a chance to preorder Tailwind Nutrition's new product, REBUILD
Courtney Dauwalter rejoins The Nation after earning a golden ticket into the 2018 Western States 100. She has won her last six races and was overall winner at three of those. She has been the first human to cross the line at 10 of the races she started including a 10 hour buffer between second place at the 2017 Moab 200.
Courtney talks about her "old school" method of training which includes a more intuitive focus rather than a specific training program. Part of this includes consistency and adhering to AJW's "10-minute rule"
Jay Dicharry is a board certified sports clinical specialist and one of America’s leading physical therapists, coach and author of “Anatomy for Runners” and “Run Like an Athlete”, Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic. He now resides in Bend, OR where he is the Director of REP Lab where Jay blends clinical practice and engineering to better understand overuse injuries and helps prevent them before they become a problem.
Jay helps will motivate you to become a better runner by introducing his new book, "Running Rewired: Reinvent Your Run For Stability, Strength, and Speed"
- Are we really BORN to run or do we EVOLVE to run?
- What is the difference between SPECIFIC practice and DELIBERATE practice
- Should we do static drills or dynamic drills?
- Cushion or minimal shoes?
Navy SEAL, Chadd Wright joins The Nation to discuss how BUDS training has prepared him to be a better trail and ultra runner.
We talk about
- Setting goals high
- Tune out the white noise and don't let obstacles get in the way of you achieving your goals
- "get through the morning" mentality
- Mental toughness techniques: 4x4 and visualization
- Sleep deprivation
- The essential gear
VestPac is the pack that Chadd uses.
This is a fun podcast with Dr. Phil Maffetone. Our original intent was to talk about his new book, "The Overfat Pandemic: Exposing the Problem and Its Simple Solution for Everyone Who Needs to Eliminate Excess Body Fat".
As we began our discussion pre-recording, we found that our discussion took us down another interesting path: A path that involves music, its origin, how it is composed, challenges, how we listen, etc. Dr. Maffetone explains that music helps stimulate brain activity and releases dopamine, a chemical in your brain that affects your emotions, movements and your sensations of pleasure and pain. Here are a few links that we spoke about:
We hope you enjoy this interesting trail detour with us.
Two of Dr. Maffetone's MUST HAVE books:
Dr. Mark Cucuzzella rejoins The Nation to discuss many health and fitness myths.
Make sure you watch his 8:25 Video that show the principles of natural running.
Be sure to spend some time learning at The Natural Running Center web site.
Visit Two Rivers Treads running store either in person or call them and ask them some questions!
Link to the Zero Runner, Dr. Mark spoke about
Link to TrueForm Runner and Training- Dr Mark's favorite gait training machine
UltraRunning Magazine, widely recognized as the Voice of the Sport®, has been around since it was first published in May 1981. Karl Hoagland became the owner and publisher in 2013 and continues to make it the most relevant periodical for our sport. Karl joins us mid-publication of the February 2018 issue to discuss the magazine, his running experience and what is ahead for the magazine and ultrarunnning.
• Karl Hoagland took over as owner and publisher of URM in 2013 from “Tropical” John Medinger
• Hoagland is a former investment banker and hotel entrepreneur, having worked at Goldman Sachs, Montgomery Securities and founded the regional independent hotel Larkspur Hotels & Restaurants.
• Hoagland began his ultra-obsession in 2003 with the Quad Dipsea and has now completed more than 73 ultras. Among many standout performances, he finished 14th at the 2010 Western States 100, and going for his TENTH silver buckle in 2018
Our annual TRN game show is hear! We hope you enjoy the fun we have with four amazing contestants:
Returning Champions: Team Beast Coast
- Ashley Walsh, AKA Rufus hails from Georgia. She is a social marketing savant and can be followed on all social media channels as AshRuns100s. Ashley is training for her eighth 100-miler, the Cruel Jewel in May, where AJW will pace her to most-certain success.
- East Coast Executive Producer, Andy Jones-Wilkins, AKA A. Jizzle Wizzle. AJW hails from Virginia where he is the esteemed headmaster at Stuart Hall. He can be found weekly in the Tap Room and available for coaching services at CTS.
This year's Challengers represent the EU: Team Hastings
- Warren Pole, co-creater of 33 Shake, nutrition that is great for you. Warren coined the now common phrase, "Running with the Mayor". He recently completed a U.S. cross-country tour with the 33 Shake mobile. You can now try the chia energy gels free HERE.
- TRN Game show newby is originally from a small town in Scotland but now resides in California. Welcome Lesley Paterson. She is a rugby player turned triathlete and is a two-time XTERRA Triathalon World Champion. Earlier this year, she joined us with her husband Dr. Simon Marshall to discuss their book, “The Brave Athlete, Calm the F*ck Down and rise to the occasion”. You can find out more about her at Lesleypaterson.com
Listen to past game show episodes:
- 2015 Edition. Watch the Video
- 2016 Edition
European Executive Producers, Erica and Warren Pole, take a flight on Santa's sleigh to join us in studio for a holiday grab bag (aka. drop bag or TRN Audio Magazine) we call: Santa's Running Bag.
Be sure to listen to the entire podcast to find out how to get a FREE sample of 33 Shake products HERE.
Have you ever worried if/when you will have to stop running? Have you had a lull in your training regime and want to get back to your running self?
Jonathan Beverly, a lifetime runner, photographer, writer and coach teaches us about the 9 keys to lifelong running. He interviews over 50 runner to find out what the common threads are to stay motivated and loving running. He compiles these in his new book, Run Strong Stay Hungry, 9 Keys to Staying in the Race.
In today's busy culture we often revere a person that can multi-task. Should we? Is there a benefit to focusing on one thing?
Coaches Andy Jones-Wilkins and Meghan Arbogast Laws (AKA The Queen) join The Nation to discuss the benefits of Unitasking.
AJW's Article on Unitasking
"Four Ways You can Increase your Productivity by Unitasking"
Women Multitask 10 hours more per week than men
Major Charles Emerson Winchester III's infamous quote is at 2:03 of this VIDEO
Interested in coaching from these two awesome coaches?
Here is the photo of the bobcat outside Meghan's home during the podcast
If photography had a podium you would find these photographers sharing the space reserved for the elite.
We speak with
Luis Escobar at http://www.allwedoisrun.com/
Scott Rokis at https://www.scottrokis.com/
Howie Stern at http://www.howiestern.com/
As well as the shared site hosted by Howie and Scott site http://run200photos.com/
*Scott Warr did not produce the show notes. This explains why they are short and well.......LAME.
Ultra runner and dirt bagger, Colin Trower joins The Nation to talk about his life on the road with his family and what he has learned from the Trail community from his travels around the U.S.
Follow Colin on FaceBook & Instagram
Only moment's after his DNF at the 2017 Rio Del Lago 100, coach Jimmy Dean Freeman, founder and coach of the SoCal Coyotes running group invites The Nation to have a frank and vulnerable discussion about coming up short. When should you pull the plug on a race? Does a failure define you?
Visit the partners of this podcast at the TRN's Partner's page
John Vonhof is the foot magician for ultra runners. There are countless people that have reached further on an ultra run or even earned a belt buckle because of the tireless work that John has done. We had John on the podcast over three years ago (Listen here). Since then his book, "Fixing Your Feet - Injury Prevention and Treatment for Athletes" has been updated to its SIXTH edition.
Visit John's website to learn more about how to help prevent foot issues and what to do when you get them.
The crew of three recipients of the 200-mile Triple Crown join The Nation to discuss how to take care of your runner in these multi-day events.
Sarah & Michael McKnight and Brittnay & Ben Light recount stories from the 2017 triple crown races:
Michael, Sarah and Killian McKnight 
Ben and Brittany Light 
The Light's jeep with penthouse 2017 was the inaugural year of the mis-named Moab 200, a 238-mile endurance race in the desert of southern Utah. Along with the 98 gritty people that finished this race, Courtney Dauwalter, stunned observers with a first-place finish.....ahem.....nearly TEN HOURS before the second place finisher! Fellow finishers, Cameron Hanes and our own Don Freeman (Triple Crown of 200-milers recipient), help The Nation understand how she did this only one month after finishing sixth (first place female) at Run Rabbit Run 100 & two weeks after a first place at The Bear Chase 50.
Why do we put so much emphasis on talent rather than our effort? In the book Grit:The Power of Passion and Perseverance author, Angela Duckworth helps us understand that EFFORT counts twice as much as talent when trying to achieveing a goal.
Talent X Effort = Skill
Skill X Effort = Achievement
Gu Energy Labs' VP of innovation and R&D, Magda Boulet
and East Coast Executive Producer, Andy Jones-Wilkins
join The Nation to discuss Grit.
- What is Grit
- Where do we get it?
- Can it be learned?
- Can we increase our grittiness?
- Is Talent or Effort more important
- Four elements of GRIT
- Interest or passion - we must enjoy what we are doing we must find ways to reignite that passion. We must be patient to develop the interest.
- The capacity to practice - daily discipline of trying to do things better than the day before
- Purpose - What ripens passion is the conviction that your work matters. (See WHY podcast)
- Hope - rising to the occasion. Focusing on things that you can control when things are going wrong
Take the Grit Test to see where you are on the grit scale
Visit Angela Duckworth's web site on Grit
Check out Don't Dilemma at mile 144 of the Moab 240-mile race: VIDEO
In December of 2014, we spoke with Brian MacKenzie, founder of crossfit endurance, ultrarunner and co-author of "Unbreakable Runner, Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong". He joined The Nation to talk about how you can train for lifelong healthy and sustainable running by incorporating crossfit endurance training. The main principles include:
- Develop correct and efficient running skills
- Build running endurance without injury
- Build functional strength, conditioning and mobility
- Focus on nutrition
Get the book HERE
Brian's other book, " Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training"
Why do you run? In most cases, people talk about the HOW or the WHAT to try and explain this. When it comes down to it, we need to have a well understood WHY before we can successfully change our behaviors.
Over 5 years ago, we read a life-changing book by Simon Sinek, "Start With Why, How Great Leaders Inspire Everyone to Take Action". Although this book can be related to many aspects of your life, we take it to the trail to see how it will fare. We talk about the biology (not the phycology) of the power of the WHY and how fun it is to discover why other people run.
Get a jump start on the subject by watching this Ted talk (viewed over 34,000,000 times) by Simon Sinek.
Visit Simon's web site
Get the book
Use this worksheet to begin uncovering and defining your Why, How and What: TheGoldenCircle
Outdoorsman, best-selling author, adventurer and runner, Cameron Hanes joins The Nation to talk about his passions: bow hunting big game around the world and endurance running. He completed the Bigfoot 200 in 2016 and is a couple weeks away from the start of the inaugural Moab 240 mile endurance run. He has a unique complimentary sport of bowhunting. We ask him to compare the two sports and what he has learned from participating at a high level.
Learn more about Cameron:
How many times have you been having a great run and then BAM, your stomach goes south? In this podcast, Warren Pole, from 33 Shake and Brad Kearns, from Primal Endurance, join The Nation to discuss how to minimize stomach problems.
Article from TrainRight.com:Stomach issues
TRN's East Coast Executive Producer, Andy Jones-Wilkins, is the guest author of 3 articles in the fifth edition of TRN's Audio Magazine. Articles include:
- Run Like Cockroaches
- Under the Bright Shiny Moon
- Do What you Want
- From Rucky Chucky to Kroger's Canteen and all the Places in Between
- Loquacious
- Help! My Ink Won't Let me Sweat
- Get Back to Nature
- Philosophy
Dr. Steven Gangemi, Sock Doc, teaches us why SLEEP is a very important to your training. We discuss
- Why is sleep so important?
- Do athletes need more sleep?
- What is good restful sleep?
- What are some of the factors that keep us from restful sleep?
- Are stimulants effecting our sleep?
- Common signs of poor sleep
- Sleep monitors, are they useful?
- Can you "catch up" on sleep?
Read Sock Doc's article on sleep
Here is another article: How Elite Athletes Use Sleep Routines to Boost Their Confidence and Win Medals
Learn more from Sock Doc at these sites:
http://systemshealthcare.net/ ~ AN INNOVATIVE APPROACH TO NATURAL HEALTH CARE
http://sock-doc.com/ ~ NATURAL INJURY TREATMENT AND PREVENTION FOR ATHLETES
http://www.drgangemi.com/ ~ HEALTH. FITNESS. LIFE.
Are you kidding? Many of us owe Dean for informing and encouraging us to get into Ultra or Trail Running via his books:
- UltraMarathon Man - Confessions of An All-Night Runner
- 50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!
- Run! 26.2 Stories of Blisters and Bliss
- NEW - The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace
or his many amazing adventures. Some of these being:
- running Western States 100 15 times since 1994, including four top-10 finishes
- running 10 Badwaters including a 1st and 2nd finish
Constantine Karnazes, Karno, or Dean visits with The Nation with his good friend, Michelle Barton about his longevity, training, life balance and his new book.
Visit his web site: Ultramarathonman.com
A week after the 2017 Bigfoot 200 Endurance Race, we look back at the race from a few different perspectives:
- Finisher, Don Freeman (finishing in 23rd)
- Race Director, Candice Burt
- 200-mile virgin, Bob Crowley - who is registered for the 2017 Tahoe 200!!!!!
- Crewman, Scott Warr
Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to play the Thumbs Up or Thumbs Down game covering these topics:
- NSAIDS
- Cryotherapy
- Whoop - recovery tracker
- Foam Rolling
Visit
College of Idaho with Assistant Professor, Matt Laye
The Ultra Trail Du Mont Blanc (UTMB) has become one of the world's most desired races. Why?
This race series lasts from August 28th - September 3rd (2017) and offers many different race distances with breathtaking views.
Majo Srnik is running UTMB for the first time and gets advice from 2014 4th-place finisher Jason Schlarb
We talk about
- aid station foods
- fuling strategies
- how the 6:00 pm start effects runners
- Mandatory Gear List
The Ultra Trail Du Mont Blanc (UTMB) has become one of the world's most desired races. Why?
This race series lasts from August 28th - September 3rd (2017) and offers many different race distances with breathtaking views.
UTMB veteran and podium finishing Tim Toloffson and Sally McRae join The Nation to discuss this amazing race.
- Mandatory Gear List
- Sign up for Tim & Sally's coach, Mario Fraioli's "Morning Shakeout"
It is hard for humans to survive on their own. They need a tribe. Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation - that flare up in communities during times of turmoil and suffering. What can we learn from our tribe? What can we do to help our tribe flourish.
East Coast Executive Producer, Andy Jones-Wilkins and Brian Chontosh sit around the table to talk about the Sebastian Junger book, Tribe: On Homecoming and Belonging. Don met Brian, a decorated and retired Major in the Marine Corp and Navy Cross recipient, international adventure racer last year as they were experiencing the Tahoe 200-mile Endurance Run.
Visit Brian's company, Crooked Butterfly
Get coached by AJW
What Dr. Mark is reading right now: "The Nature Fix: Why Nature Makes us Happier, Healthier and More Creative" by Florence Williams
Links to stuff we talked about:
- The video that we LOVE showing The Principles of Natural Running
- "The Sports Gene" by Daniel Epstein
- post on "butter burning"
- drills and springs
- 30 years sub 3 pre race
- Mysterious Rerservoirs of Power at the 2017 Boston Marathon
- Check out SteadyMD
Check out a TrueForm treadmill VIDEO and how it can teach you good form
Links to Dr. Cucuzzella's past podcasts:
Do you ever have thoughts and feelings you don't want?
Sport and exercise psychologist, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and how we can train it to make our training, racing and personal life better.
They co-authored the book, "Brave Athlete - Calm the F*ck Down and Rise to the Occasion"
You can learn more about their unique coaching paradigm HERE Simon coaches your brain and Lesley coaches your body.
Try out their FREE "Smog Report" personalized advice to optimize your training
Fun video introduction of the book.
Follow Simon and Lesley on Twitter
_________________________________________________________________
Under Armour Mountain Running Series
Enter the code: TRNATION at checkout for 20% off registration
Check out Under Armour's new trail shoes
Dr. Phil Maffetone rejoins The Nation to talk about insulin resistance and the addictive properties of sugars.
Read his article, "Overfat Pandemic"
We also discuss the recent Nike sub 2-hour marathon event and Dr. Phil's "1:59: The Sub-Two-Hour Marathon Is Within Reach-Here's How IT Will Go Down, and What it Can Teach All Runners about Training and Racing"
Get the Maffetone App HERE
Take the 2 Week Test
Get a taste of Dr. Maffetone's best articles HERE
Phil Maffetone's MUSIC
Recently, Scott had a friend ask him in a text, "what kind of running shoes should I buy?"
Wow! how do you answer that question with a short reply text? One of the subjects that can monopolize a LONG training run or a ultra race is about shoes. We all like to talk about them. We all have our opinions and preferences. And the stories.....we can recall races from years ago and vividly remember which shoe we ran in. Some of us die a little when a manufacture discontinues or modifies our favorite shoes. Who isn't guilty of going to the store and buying 5-6 pair of your favorites before they are gone?
We get the unique opportunity to talk to Steven Shorter, a shoe designer for Altra Running. He talks to us about how he became a shoe designer, the process of developing a new shoe, why shoes are always changing, some trends in running footwear...opening the curtain and giving us a sneak peak to some of the new Altra models.
Make sure you listen to this podcast on a tempo run, because you might find your HR elevate a little.
Our Podcast with Golden Harper, Altra Running founder.
AJW and Tim Twietmeyer join us on the track at Placer High School (finish of the Western States 100) to talk about how the last 30 hours played out. There were 369 well trained athletes that toed the line. All of these runners demand our respect and admiration; they are examples to us of goal setting, hard work, and courage. This year's race played out to be very unique and challenging.
Also joining us is this year's 7th place finisher, Jacqueline Merrett, to discuss her first time running.
Stephanie Howe Violett, 12th place, joins us with her husband, Zach Violett (2016 finisher) to discuss her day and lesson's learned.
AJW joins us in Studio G two days prior to The Big Dance. Andy just came off his own 100-mile adventure, Bighorn 100, last week. We talk about skating on mud, Biblical rain storms, concussions, and "shared suffering".
We then get into this years WS100;
- The Course this year
- changes
- environmental challenges ("running on a pizza store")
- wait list
- drug testing
- Some amazing people & stories to watch
- Vaticinate who the top Men and Women will be
Dr. Stephanie Violett is a patient elite athlete that has learned a lot over the last year of recovering. 8 days prior to her third running of Western States 100, she joins The Nation to discuss how her simple rules of running and life have changed.
Previous podcasts with Stephanie:
- Stephanie Howe Violett Shares Her Simple Rules
- Stephanie Howe: Nutrition for losing weight vs. improving fitness
You can find Stephanie and some of her YUMMY recipes here: StephanieHoweViolett.com
Michelle Barton learns that Scott Warr is hiking the Sierras this week and suggests she take over the show. She invites her Luna teammate Majo Srnik on and we talk about running in Mexico, USA and Canada. We discuss barefoot running, his first ultra is a 24 hour race and more. Turns out Michelle can win races and produce a podcast.
You can find Majo on Instagram at majocalgary
This episode brought to you courtesy of Tailwind Nutrition and Ultrarunning Magazine. You can find them on our Partners Page at TrailrunnerNation.com
PS These are not Scott's show notes.
Michelle Barton and Warren Pole join The Nation as guest writers for this new installment of the Audio Magazine.
Here are some links to what we discussed:
- Warren's Ted Talk he referenced: David Epstein, "Are athletes really getting faster, better, stronger?"
- 1904 Olympic Marathon
- "More Efficient Sleep" by Warren Pole
- Is A Lack of Sleep Before a Race Really A Bad Thing?
- Running on No Sleep
Top endurance athlete, author, podcaster and coach, Brad Kearns rejoins The Nation to talk about fueling and metabolism. Fat-adapted poster-child and coach, Zach Bitter co-hosts and gives us perspective from his experiences.
The Primal Endurance book
Primal Blueprint web site
Link to Brad's previous podcast, "Going Primal"
The word Stubborn has a negative connotation in many cases. In this podcast, Devon Yanko and Andy Jones-Wilkins dive deep into the philosophy of stubborn.
- Is it good for an unltrarunner to be stubborn?
- How do you know when to give up?
- Or is this a time to take your heels in and persevere? Where is the line?
- Stubbornness can be a result of successful experiences but can be detrimental when you lose perspective.
Life in A Day, a film by Billy Yang featuring Devon Yanko
If you are in the California North Bay, go try some "Cuisine Genius" made by Devon at M.H. Bread and Butter
How many times have you killed the first half or two-thirds of a race, the wheels come off the bus, and then it is a question of survival for the last quarter?
Andy Dubois, elite endurance athlete, rejoins The Nation to discuss how we can prepare and execute a race and increase our chances of racing others or ourselves the entire distance. Michelle Barton, joins to cohost and give perspective from her 80 wins.
Here is the ARTICLE that we refer to during the podcast.
Link to Andy's previous podcast, "Is Supplementary Salt Needed in a Race?"
The Nation gathers at Gold Country Run and Sport to do a live podcast with Meghan Arbogast, Zach Bitter and Nicole Kalogeropoulus. All three run for Altra Running and will be toeing the line at the 2017 Western States 100. We talk with these athletes about their training, preparation, and philosophies of running 100 miles. Some of the topics include:
- training intensity
- longevity
- training cycles
- base building
- interval / track workouts
- power hiking
Christopher Kelly, a professional endurance mountain biker, joins The Nation to explain how his dependance on sugar and carbohydrates began causing him some health issues including pre-diabetic blood sugar levels. After listening to his busy physicians he took control of his health and began learning everything he could. He then began a diet reset that evolved into a high fat and lower carbohydrate lifestyle. He compares his experience with our co=host, Zach Bitter and the benefits they have seen.
You can find Christopher Kelly on his podcast, "Nourish, Balance, Thrive" or you can get more information on his coaching and testing services at NourishBalanceThrive.com
Zach Bitter and his coaching services can be found HERE
Tim Twietmeyer and Bob Crowley join The Nation to help the Noob with trail etiquette.
Here is their list:
Trail Etiquette
- Girlie Man
- Failed Liftoff
- Pass The Ass
- Too Close Carole (or Carl)
- Can’t Un-see That
- Blood Letting
- Downwind
Aid Station Etiquette
- Wayne’s World Rule
- Double-Dipper
- Ice This!
- Drip Dip
- Beam Blind
- Ear Bud Bud
- Ska’s The Limit
Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including:
- Power Meters - do they have a place in trail running?
- Supplemental Ketones - can they help us?
- Marijuana in training and racing
Visit
College of Idaho with Assistant Professor, Matt Laye
Do you want to be a great runner? Do you want to perform at your best? In Malcom Gladwell's best-selling book, Outliers - The Story of Success, we are introduced to the 10,000 hour rule. Gladwell explains that we can become an expert at something if we do it for 10,000 hours. This is based on research done by clinical psychologist, Anders Ericsson. Anders expands on this theory by saying that the 10,000 hours must be done with deliberate practice. TRN's East Coast Executive Producer, Andy Jones-Wilkins joins The Nation with Magdalena Boulet discuss the idea of deliberate practice and how we can become much better by following its simple rules:
- Set good goals
- Break things down to simple movements and practice them with purpose
- Push yourself out of your comfort zone
- Get feedback
AJW's article on Deliberate Practice
Anders Ericsson's book, Peak: Secrets from the New Science of Expertise
Great podcast: Freakenomics - How to Become Great at Just About Anything
Regardless where you live in the world, we all enjoy our sport on public lands. In the U.S.A., we have over 640 million acres (259 million hectares) of public lands. These lands are managed for us by many different federal agencies. Quietly, there are deals being made that will transfer this management from the federal to the state level. WHY DOES THIS MATTER?
Ultrarunner, Emily Peterson joins The Nation to help us
- understand what and how this is going on,
- why we should care,
- where we can get more information and
- how we can make our voices heard and
- how we can keep these lands available to our community
Regardless of where you live, we need to help protect and preserve our outdoor trails. Become informed and take action.
- Run Wild Instagram
- Run Wild t-shirt fund raiser
- Outdoor Industry Association referenced report specific to Utah
- Patagonia's produced video regarding Bear's Ears National Monument
- Outside Magazine's article
- Run Wild Website
- An example of HOW being involved can help
- Join the Run-in on Earth Day, April 22. Go for a run, post a photo and tag #runwild #TRN
Michelle Barton started running ultras 14 years ago. In this short career, she has amassed an impressive resume including:
- 1st place at her second 100-mile race (Javelina Jundred in 2006)
- 80 wins
- 5 over-all wins (men and women)
- over 24 course records
- broke 5 course records & 5 wins within a 6 week time frame
We talk to Michelle about how her love of the outdoors led to her running and how her running, training and gear have changed over the years.
VIDEO of this year's Caballo Blanco Ultra in Mexico.
Follow her Father's 78-mile run on his 78th birthday HERE
Follow Michelle:
Instagram: MichellemBarton
Facebook: Michelle Barton https://www.facebook.com/michellesierra2000
Facebook athlete page: UltraBarton
Twitter: Michelle Barton
Strava: Michelle Barton https://www.strava.com/athletes/6991071
Check out Travis Macy's book, "Ultra Mindset" and
$150 off THE ULTRA MINDSET ACADEMY eCOURSE:- 8 weeks
- 20 min/day on your own schedule
- Weekly group video call with Travis
- Usual tuition fee $385; TRN listener tuition fee $235
- www.travismacy.com/courses
Contact Travis via his web site for the discount.
Buzz Burrell, Brand Director at Ultimate Direction, adventurer, ultra runner, and modern-day explorer, joins The Nation to talk about how hydration has evolved over the years and where he believe it is going. He also talks about the first annual Fastest Known Time Of the Year awards that were recently published in the March 2017 issue of Ultrarunning Magazine.
Ultrarunning Magazine's Fastest Known Time Of the Year Article
Team Beast Coast, Andy Jones-Wilkins and Ashley Walsh, won our last game show, "$100,000 Pyramid - Nation Style". They join The Nation along with two additional West Coast teams
Team "Smells Like Wasatch Spirit", Jimmy Dean Freeman and Deirdre Greenholz
Team "Over Here", Don and Scott (we made up the game and the rules = Advantage😂)
Each participant came to the podcast with 2 items, either fact or fiction. The other teams guess if it is either. Losers have to run 3000' of vert.
Ashley's Smoky Mountain Memories Trail Camps
Jimmy Dean Freeman's SoCal Coyotes
Andy's CTS Coaching Services
Film-maker Billy Yang joins The Nation to introduce the characters of his recent film, "Life in a Day", an inspirational story four women running the 2016 Western States 100. Billy, Magda, Anna Mae, and Devon join us to talk about the race and the film.
Magdalena Boulet
Anna Mae Flynn
Kaci Lickteig (unable to join us)
After screening his film in many locations, Billy will be making it available to watch on his web site and youtube channel.
The word "vulnerability" has traditionally had a negative connotation; only the weak are vulnerable. Andy Jones-Wilkins and Candice Burt join The Nation to discuss an alternative definition: a definition of power and ownership.
AJW's articles on vulnerability: "Becoming Vulnerable" and "Vulnerability: Strength or Weakness"
Brené Brown's book, "The Power of Vulnerability: Teachings on Authenticity, Connection and Courage"
Brené Brown's Ted Talk video
The movie, "In and Out" trailer
Guarantee yourself some vulnerability at one of Candice Burt's races: Destination Trail Run
Recently, Travis Macy underwent a battery of tests at eNRG Performance in Boulder, Colorado. We were intrigued to see what these tests were, why he decided to undergo them, and how he can use this information to change his diet and training to be an efficient endurance runner. Dina Griffin, MS, RDN, CSSD, METS II & Leadville 100 finisher, joins the conversation to help us understand.
Here are the tests that they did:
- Metabolic Efficiency (ME) testing
- Lactate Threshold (LT) testing
- Sweat Sodium Concentration Testing
- VO2max Testing
In this podcast, we dive into the ME testing. We will cover the other tests in upcoming podcast episodes.
If you have more question please email Dina at dina@enrgperformance.com
To quote Mr. Warren Pole, "If you fall in Fall running Fell, now you have something!"
Nicky Spinks is an accomplished fell runner out of northern England. Nicky and Warren Pole join The Nation to discuss what Fell running is, its origins, and where it fits with trail and ultra running.
We discuss one of the famous fell run challenges, the Bob Graham Round. Named after Bob Graham, who in June 1932 broke the Lakeland Fell record by traversing 42 fells within a 24-hour period, at the age of 42.
Each summer around 100 of the most highly tuned ultra-distance fell runners will attempt the 66-mile, 27,000 ft of ascent within the allotted 24 hours. Only one in three will succeed. To date approximately 2055 people have completed the single round in 24 hours.
Nicky has set records on the Bob Graham Round in previous years. In 2016, on her 10th anniversary of overcoming breast cancer, the 49-year-0ld bested the record for the DOUBLE Bob Graham Round. This covers over 132 miles, 52,000' of ascent over 84 summits. She did this in an amazing 45-1/2 hours!
Video about the Bob Graham Round with Salomon Running athlete Ricky Lightfoot
Nicky Spinks article re. her Double Bob Graham.
Video of Nicky completing the Double Bob Graham.
We also added a few words to our glossary:
Tussic
Moore
Heather
Jelly Babies
Tops
Clag
Peet
And finally, to quote Mr. Warren Pole, "If you fall in Fall running Fell, now you have something!"
Cory Reese, AKA Fast Cory, started running later in life and has become obsessed. He has an entertaining way to share his experiences from the "back of the pack" via his BLOG, his column in Ultrarunning Magazine, and his social media pages.
Cory shares his life journey in his new book, "Nowhere Near First".
Billy Yang and Jimmy Dean Freeman join The Nation to discuss trail running adventures. They can take all forms and can be very complex or simple weekend affairs. Do more than a routine training runs this year. Have a running adventure!
See more of Billy Yang's film on Youtube
Sally McRae and Warren Pole join the nation to review the newest volume of the TRN Audio Magazine. Here is a list of the articles we discuss:
- Tipping Point
- Blinded by the Light
- I may be Having a Heart Attack
- Goal!!!!
- This Season's Must Have Color is Orange
- Motivation: What is Your Goto Mantra?
- Brake or Break?
- Is that English?
- In the Long Shadow of Mont Blanc
- Now
33 Shake weekly winners:
ejb74 https://www.instagram.com/ejb74/ Getting high in boise foothills Staffsergeantrichardallan https://www.instagram.com/p/BPBnUw3DQA6/?taken-by=staffsergeantrichardallan Running the sights in DC Todd Chandler Snowy trails https://www.instagram.com/p/BPP_lBHDxHw/?taken-by=toddchandlerWe jump in the TRN time machine and travel back to 1988 to compare how trail running has changed. Tim Twietmeyer, 25-time, silver buckle owner and 5-time champion of Western States 100, join The Nation to discuss.
Winners of the 33shake photo promotion. Each will receive 10 Satchels of the chia energy gel. Post your photo/video on social media and tag #fuledby33shake and #inspiredbytrn to enter the weekly drawing.
Kristian Bak (Twitter @kristianbak79) from Denmark https://twitter.com/KristianBak79?lang=en-gb, great Danish trail shot Laurie Nakauchi for a rocking team run shot https://www.instagram.com/p/BPAffSPjhVO/?taken-by=nakasmooch&hl=en Sebastien Durandeau for this moody winter trail shot https://www.instagram.com/p/BPBLI6Rhiqy/?taken-by=oregoncoastrunner&hl=enMatt Fitzgerald (sports nutritionist, writer, athlete, coach) hits another home run with his latest book, "The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel and Perform Better". (Whew, that was an endurance title). Matt took the last two years to do in depth with the top endurance athletes from different sports and from around the world.
3 winners of the 33 Shake promotion:
1 Liz Morgan McGarraugh- bagged her goal of 1700 miles in a year, which - rather brilliantly - is 33 miles a week. What an excellent number. PHOTO 2 Benfitz1.0 - for some great slow-mo trail action videos and an Instagram feed that is, basically, nothing but trail running. Apart from a few posts of trail running injuries…VIDEO 3 Lisa Fogg-Evans - awesome first night time solo trail run, hard core! VIDEO You can win too. Just post a photo or video showing how you enjoy the trails and tag it with #fueledby33shake and #inspiredbytrn. A chance to win 10 satchels of 33 Shake energy gels and a chance to be the first (in the USA) to receive the 33 Shake All-in-one shake.Don and Scott look back on the last 5 years of podcasts and revisit the great guests and topics from 2016.
Top downloaded TRN Podcasts since 2011
Top downloaded TRN Podcasts in 2016
This is our second annual holiday game show edition! We pinned the European Union against the East Coast of the USA.This year Andy Jones-Wilkins and Warren Pole rejoin with team mates Donna Ní Cuarta and Ashley Walsh.
The Nation goes rogue and kicks it game show style. We adapt the 1970's game show, "100,000 Pyramid" to create a trail running version.
Listen to last year's game show
Dr. Mihály Csikszentmihályi describes flow as being "completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one...Your whole being is involved, and you're using your skills to the utmost".
Wow! How do we bottle that and release it on race day?
- AJW's article on Flow "The Pleasure of Flow"
- Podcast with Phil Maffetone, "How can Rhythm Improve Your Efficiency?"
- Dr. Mihály Csikszentmihályi's book, "Flow: The Psychology of Happiness: The classic Work of How to Achieve Happiness"
- AJW's mother's best selling book, "A Year by the Sea: Thoughts of an Unfinished Woman"
If you want to read ahead, here is the basis of an upcoming podcast on Vulnerability.
Eric Byrnes retired from major league baseball with a batting average of .259, 109 home runs, 396 RBIs, and an OBP or .320. Now what does he do? One thing that is taking up some of his time is trail and ultra running. Eric explains how his experience in MLB has helped him in becoming a passionate trail runner.
Learn more about the Pat Tillman Foundation
"The tipping point is that magic moment when an idea, trend, or social behavior crosses a threshold, tips, and spreads like wildfire". Malcolm Gladwell's best-selling book published in 2000, "The Tipping Point: How Little Things Can Make a Big Difference" can translate in to our sport. Andy Jones-Wilkins and Zach Bitter join The Nation to discuss what some of these little things are and some of the people that have been influential in making trail and ultra running more popular.
Pam Reed recently broke her leg. Our East Coast Executive Producer and Headmaster, Andy Jones-Wilkins, joins The Nation to discuss what it takes to make a comeback from injury, in a race, from professional setbacks, personal relationships, etc.
Pam's previous podcast: "Visualization and Leaping Out of Your Comfort Zone with Pam Reed"
Pam Reed's book, "The Extra Mile"
Check out the TRN Store for great holiday gifts for you or your runner.
Gary Dudney is a prolific writer and can be seen in "Ultra Running Magazine", "Trail Runner", "Runner's World", "Running Times", and others. He has run over 200 ultras and 50 Hundreds. He joins The Nation to explain what he has learned over the years, especially how to find joy in the journey of running.
The Book: "The Tao of Running: Your Journey to Mindful and Passionate Running"
Gary Robbins has won the HURT 100-mile trail race 3 times and many other races. He is also a coach and race director. Gary joins The Nation to talk about
- his experience at Barkley Marathons
- "scraping"
- his "10 essentials for safe backcountry adventures, trail running style"
- pacing and fueling
- "fade-rate"
Check out
- Gary's coaching site
- Gary's Coast Mountain Trail Series
- The Squamish 50
- The Red Bull 400 m at Whistler
photo credit Brian McCurdy
Sally McRae is busy. She called, we agreed to hit record and now we have the first ever TRN "Phone-Cast" with Sally.
Photo Credit: Billy Yang
Dr. Joe Uhan is a physical therapist, Board-Certified Orthopedic Specialist, coach.....oh, and he can run! Joe can be seen and read regularly on IRunFar and UltraRunning Magazine. He joins The Nation to talk about running efficiency and bio-mechanics. Running efficiently is very simple, but NOT EASY. Here are some links to what we discussed:
- Joe's Ultrarunning Magazine's November article, "Central Governor and Stride"
- Joe's IRunFar article, "The Western States Killing Machine, Part Two: The Marble in the Groove"
- 100 -ups video with Joe
- Additional 100-up video
- Shaggy from Scooby Doo running model
How to learn more from Dr. Joe
- Uhan Performance - get a running gait analysis!
- Joe's blog
Dr. Phil Maffetone has changed the way most of us eat, train, run and live our lives. He joins The Nation to talk about the social stress of the "No Pain, No Gain" philosophy, hydration, getting enough vitamin D, using fish oils, and much more.
Here are some links to things we discussed:
join The Nation to discuss why trail running is more than just logging miles and how it becomes part of who we are. In TRN style, we approach this topic by throwing out words that spark these ideas:
- Faith
- Calm/Stillness
- Therapy
- Nook
- Community
- Failure
- Technology/gear
- Grain
TRN regular and running guru, Dr. Mark Cucuzzella joins The Nation to do a brief recap of this years Freedoms Run, a race he has directed for the past 8 years. We then talk about the "pendulum swinging back to minimalist shoes" and how it is important to have good running form.
Check out the 3 Efficient Running Training Modules that Dr. Mark and the U.S. Air Force created.
- Here is the most popular 8:26-minute running video that demonstrates proper running form.
- Here is the Coach's Eye APP that Dr. Cucuzzella talked about.
- Here is the blog post, "Two Week Running Natural Running Tour of Duty", that was discussed.
- Here is more information about Amazing Correct Toes available at Two Rivers Treads
Don't forget to check out
Get some shoe advice and buy some shoes at Two Rivers Treads or call them at 855.878.7323
Meghan Arbogast has been running for over 30 years and continues to be competitive with other runners that are 1/2 her age. She seems to be getting faster! She joins The Nation to discuss how she got into running, her training regime, love for running, race strategies and her favorite Taco Bell menu item.
New Yorker article, "Meb Keflezighi, Bernard Lagat, and the Secret to Running Forever"
This is Part 2 of the Tahoe 200 Endurance Run just finished up a week ago. There were over 100 people that started this race of 205.5 miles, including our own Don Freeman. We are doing a tw0-part podcast devoted to the race report (because this is twice as long as a 100-mile race, duh).
Andy Jones-Wilkins and Jimmy Dean Freeman join this podcast to cover the experience of running the race from the eyes of Don
Check out Candice's other races at Destination Trail
The Tahoe 200 Endurance Run just finished up a week ago. There were over 100 people that started this race of 205.5 miles, including our own Don Freeman. We are doing a tw0-part podcast devoted to the race report (because this is twice as long as a 100-mile race, duh).
Race creator and Director, Candice Burt, joins us with Donna Ní Cuarta, a volunteer that flew over from London.
In Part 1 we will cover
- The Race Course
- Special Equipment
- The Volunteers
Part 2 will cover the experience of the race through the eyes of a racer....Don :)
Check out Candice's other races at Destination Trail
Registration for the 2017 Tahoe 200 opens on November 5 at 9:00pm PST at Ultra Sign Up or link to the registration page from the Tahoe 200 web site.
USA Track & Field certified coach, elite athlete, and author of "Running For Happiness and Health: A Beginners Guide to Faster Pain-Free Running", Jason Fitzgerald joins The Nation to discuss some of the basics of running. Whether you are a beginner or seasoned veteran, Jason's book will give you practical advice and drills that can help you become a more fit, faster runner while reducing the chance for injury. We discuss:
- How to prevent injuries
- Strength and core workouts
- Goal oriented motivation for fun
- Discipline vs. motivation
- Is the 10% rule for everyone?
- Consistence is the "secret sauce"
- From from the beginning
- Short Hill repeats are the secret for injury prevention
- What are Strides? and how can they help you?
Visit his Website Strength Running or visit his blog
Contact Jason HERE
That is one of John Wooden's quotes. He would have been a great ultra running coach.
John's great niece, Kelley Puckett, joins The Nation to discuss Jimmy Dean Freeman's race report from the 2016 Badwater 135 mile race.
Lee McKinley, a well-accomplished ultra runner and tri-athlete, lends his wisdom to the podcasts as we discuss why we choose to go to the next level. Lee is competing in his third Ironman Kona in this October and talks about how his training has changed over the years. We also pressure Don into signing up for the Tahoe 200 mile race in September.
Race Director of the Tahoe 200 Candice Burt joins the discussion. Running 200 or Directing 200 which one is easier. You will have to decide after listening.
Mark Johnson has been around the endurance community as a participant and as a reporter and photographer.
He shares with The Nation his new book, "Spitting in the Soup - Inside the Dirty Game of Doping in Sports".
In this book, Mark teaches us about the history of performance enhancing drugs in sports. Doping has been around for a long time, for many reasons, but only recently banned. Take a listen to this podcast and then go read the book. It will give you a much more informed perspective about drugs in sports.
Victor Ballesteros is an accomplished trail runner that has evolved into starting his own business, Victory Sport Design.
Victor has developed some strong opinions on how to be a good pacer from his experience as a racer and pacing many of his friends. A few years ago he penned a great article on pacing, "The heART of Pacing". He joins The Nation to discuss his experiences and wisely teaches us how we can prepare to help our runners perform at their best.
Check out Victor's Band, Voodoo Switch! This podcast closes with one of their songs. FUNK OUT!
Endurance athlete and coach, Travis Macy, rejoins The Nation to expound on his book, Ultra Mindset. We take the lessons learned from ultra running and translate them in to life: business, relationships, parenting, etc.
Our original podcast with Travis
Check out the course, Ultra Mindset For Endurance Athletes. The cohort begins on October 29, 2016
The book is available at most book outlets including Amazon and available to listen on Audible.
Andy Jones-Wilkins and Scott Mills join The Nation to talk about their 2016 finishes at Hardrock 100. This was AJW's second finish and Scott Mills' ninth finish. They talk about their different training strategies and race day strategies and how it unfolded:
Training:
- How to avoid overtraining
- Pain vs. aches
- Heart Rate training
- Breathing training
- Altitude training
Race Day:
- Phases of a race
- Avoiding the negative chatter
- How to pull yourself back from a DEEP funk
- Strategies for steep climbs and descents
- Trekking poles
Andy's Race Report in the Tap Room
Scott Mills is the Race Director for the San Diego 100 Mile Endurance Run
Coach Jimmy Dean Freeman, founder and coach of the SoCal Coyotes running group, joins The Nation to do a preview of the 2016 running of the Badwater 135 mile race. JDF talks through the history of this race that routes from the lowest elevation to the highest elevation in the contiguous U.S. This will be Jimmy's second running of the grueling run. He teaches us about his training plan and his crew and pacer strategies.
Follow the race HERE
Check out JDF's podcast, "Do Inspiring Sh*t"
Dr. Stephanie Howe Violett recently finished her PhD in Nutrition & Exercise Physiology at Oregon State. She has taken her passion of running and transformed it into a career as an exercise physiologist, coach and sports nutritionist. She joins The Nation to discuss
- How to fuel during a run or race
- Apetite hormones
- Pallet fatigue
She then shares her Simple Rules:
- Eat real food
- Chill out the day before a race
- Be nice
Check out her blog HERE: with some really good recipes
Check out her new Web Page HERE: posts about nutrition and coaching
Jim Walmsley was attempting his first 100 mile race at Western States in 2016. Shortly after the start, he captured and maintained the lead for the first 92 miles extending his lead by nearly 50 minutes AND on pace to break Timmy Olsen's course record. But then the unthinkable happened, he missed a turn and ran 2-1/2 miles in the wrong direction. Jim joins The Nation to talk about his preparation for the race, his strategy, his execution and how he finished the race.
His splits (courtesy of John Medinger)
Red Star to Robinson Flat, 1:54 - Fastest ever
Robinson Flat to Last Chance, 1:35 - Fastest ever
Last Chance to Devils Thumb, 0:48 - 3rd fastest
Devils Thumb to Michigan Bluff, 1:14 - 2nd fastest
Michigan Bluff to Foresthill, 0:51 - Fastest ever
Foresthill to River crossing, 2:10 - 3rd fastest
Photo courtesy of Gary Wang
2016 Western States is in the books. Like every year the race treats us to a number of stories. The trail is the stage for tales of racing for the Top Ten positions, racing the cut off or simply completing an epic challenge.
Join Andy Jones Wilkens and Bethany Patterson (F7) as we discuss some of the moments that make this 30 hours so special.
This year's Western States 100 is a few short days away. Andy Jones-Wilkins joins The Nation to talk about
- the field of runners that have been training hard and will be toeing the line on June 25
- His 9-month journey from hip surgery to his lean preparation for Hardrock 100 in less than 1 month.
- How to train and race in the heat
- "Master Carnage Sweeper"
AJW's tips for racing on a HOT day
AJW's "Intriguing Stories at the 2016 WS100"
iRunFar's Western States 100 Women Preview
Tim Tollefson is joins The Nation to talk about his rise from a local cross country athlete to 2014 USA 50K Trail National Champion, finishing 2nd at the 2015 Courmayeur Champex Chamonix (101K) and team member of the Nike Trail Team. He leaks his Simple Rules to performing at a high level and his success.
Sally McRae sets out on the WS100 trail for a simple 15 mile out and 15 mile back and ends off course. Crawling through brush, standing an a ledge with a 50 foot drop, melting snow to hydrate, rock climbing and riding a tram was NOT part of the original plan.
Fresh off the trail and straight to the microphone we hear first hand of "What happened out there Sally?!!"
Wish you were tougher mentally? Tough enough to achieve some goals that may throw mental or physical road blocks in your way?
Dr. Duncan Simpson is Assistant Professor in Sport, Exercise, and Performance Psychology and is the Coordinator of the Undergraduate Sport, Exercise and Performance Psychology Program. He joins The Nation to explain how research has uncovered 10 ways you can become mentally tough.
Here is our first podcast with : "Getting in Your Head"
Keira Henninger is a Mom, elite ultra-runner, race director, nutritionist, coach and amateur chef. Whew!
She joins The Nation to talk about her struggle, diagnosis and recovery from adrenal fatigue. You can read more about her story HERE. She praises her Doctor, Dr. Alex Tuggle for listening and showing her a path to repairing her adrenal glands and return to the activity level she loves.
Find out more about
Women's Trail Running & Nutrition
Join her at one of her many RACES
This is the first in the series of podcasts talking about SIMPLE RULES. Let's face it, trail and ultrarunning can be very complex, especially when the adrenaline is pumping, the legs and mind are weary, or the sun sets on a early morning start. Kathleen Eisenhardt, a professor of management science and engineering at Stanford, explains the advantages of developing simple rules for life and business in a podcast that we recently listened to. We extrapolated her premise to the sport we love.
Get the Book
Get the Audio Book
iRunFar.com has been entertaining and educating trail and ultrarunners for 11 years. Founder, Bryon Powell, joins The Nation to discuss his latest book, co-authored by Meghan Hicks, "Where the Road Ends: A Guide to Trail Running" Meghan and Bryon rely on their decades of trail experience to help the beginner and the veteran trail runner excel and enjoy the trail more.
Meghan and Bryon working hard at Western States 100
Find more information about "Relentless Forward Progress"
Check out the photos on TrailPorn.com
Warren Pole reporting on his 3.3 Lessons Learned from the 33 Shake American Tour.
The Nation's East-Coast producer and favorite headmaster, Andy Jones-Wilkins, joins a lively discussion on over training.
- How to recognize it (in yourself and your friends)
- How to avoid it
- How to come back from it
Some key words that we talk about:
- Puddle of Muck
- Eeyore-ish
- Blitzkrieg
- Brain Housing Group
- Conditioning
- Blubber
Join AJW in his Taproom here
Author, nutritionist, endurance athlete and coach,MattFitzgerald, joins The Nation again. Mattrecently competed in the grand daddy of them all, Boston Marathon,again just a few short weeks after completing his first 50-milerace, American River50, We discuss his transition to 50 and itrolls into what is different between a marathon and 50 miler.
Check out Matt's DQS App.
Here is the link to his latest book, if you haven't read hislatest book, "How Bad Do you Want It?Mastering the Psychology of Mind over Muscle"
Warren and Erica Pole, co-founders of 33Shake (no, not a European dance move), join The Nation on their North American adventure tour to educate us on the nutrition industry and introduce us to their revolutionary new gel.
This face to face interview in Studio G to talk about their tour, how 33 shake can help your performance, and some of their experience on the tour thus far.
Follow the tour HERE and the latest from 33 Shake on social sites: Facebook and Twitter
Every runner has a mentor. Dan Williams is a mentor for more people than he realizes. Imagine your training partner is Ann Trason, as you work through strategies to negotiate a 100 Miles through heat, hills and miscellaneous chaos. After countless miles, mishaps and success you end up with some serious trail knowledge.
Now imagine sitting down and talking to them. One wearing a 2000 mile silver buckle and the other, owner of a a-one-of-a-kind 1000 Mile silver buckle converted by WS into a bracelet. Dan and Ann drop some of this knowledge on this podcast. This is one for the archives. Thank you Dan and Ann!
Special co-hosts Sally McRae and Ann Thilges.
Has your crew or pacer ever stretched the truth to get you to perform better? Have you ever wondered if you could push yourself just a little bit more? Matt Laye is an endurance athlete and PhD in medical physiology and an assistant professor of health and human performance at The College of Idaho. In his recent article in Ultrarunning Magazine, Matt explains that our mental potential might still be underestimated.
Visit Matt's Blog: Laying It Down
Follow Matt on Facebook and on Twitter
Here is the Working Memory and Spacial Attention Training Game
Trail Runner, Model, film maker, adventure seeker, Whitney Powell joins The Nation for a rookie stab at our favorite podcast: Drop Bag. As you will see, she quickly passed us and lead the pack to a strong finish. Don also brings a new spin to the podcast.
Some of the topics covered:
- Funniest things you've seen on the trail
- Fasted Runs
- Prink, Haphazard, Doer
- Pet Peeves
- A "picture is worth a thousand words"
- Music
You can hear Whitney on her podcast, Women In Sports Podcast (WISP) or after April 1st on Jimmy Dean Freeman's new podcast - stay tuned for more information.
Follow Whitney on Instagram, Facebook
Photo of Whitney competing in the Antarctica Marathon. for more adventure races go to http://marathon-adventures.com/
We have done many podcasts regarding a low carb, fat-burning diet. Sage Canaday joins The Nation to offer a counterpoint. Sage Canaday is a world-class successful athlete that prescribes to a high-carb lifestyle. Sage has been an ovo lacto vegetarian for most of his life and has transitioned into a traditional vegetarian with whole foods. Find out how his experiment of one has fueled him to top performances and relatively little over-use injuries.
Check out Sage's Coaching Site
Check out his Youtube Channel: Vo2max Productions
Over the last few years, there have been a surprising increase in the number of films about trail running. These films help capture the culture of our sport. Film-maker, Myles Smythe and film festival organizer, Robert Rhodes join The Nation to speak about this phenomenon. We are also graced by the always entertaining whit and wisdom of ultra running's only Andy Jones-Wilkins.
Join your trail tribe at an upcoming screening at one of the many Trails in Motion events.
Treat yourself to This Is Your Day, by Myles Smyth. If you enter the coupon code, WeAreNation, you will receive a discount.
Join AJW at the Thomas Jefferson 100K on March 12, 2016
The Sock Doc, Dr. Steven Gangemi, joins The Nation after expunging his socks and going barefoot. We catch up with the Sockless Doc and talk about:
- Is chocolate good for you?
- Slosh Tubes
- Get More Fit With Two-a-days
- How to Reduce Stress with sleep and deep breathing
- The Power Siesta
- Consistency: Smart Training
- Adapting to your training. How to avoid it
- Is Ketosis good?
- Climbing 25-foot trees IS good cross training. LINK to Video
- Magic Moments
- What's in a Trail Name?
- Are We Loopy?
- They're Always Stealing 'me Lucky Charms
- The Dictator's Closet
- How to Deal with a Running Rut
- Pardon me, madam, but do you happen to have any Lime Gu?
Our favorite British corespondent, Warren Pole, joins The Nation to talk about nutrition and the small cottage industry he and some mates started. 33 Shake is high-nutrition food that deliver a difference you can feel. Born from his desire to feel better and fuel more effectively, Warren discusses the low-quality of the many current sports nutrition products and how 33 Shake is different.
And finally, it is available in the United States! SHOP HERE If you enter the code, "TRN33" you will receive 10% off your order.
Their US tour is tentatively scheduled for:
April 1-30: West Coast May 1-31: central USA Jun 1-27: East Coast If you want them to visit your running club, store, etc. please contact them and schedule a date: Email: contact@33shake.com Twitter: @33shake Facebook: www.facebook.com/SuperfoodSuperfuelDr. Mark Cucuzzella joins The Nation to help us understand the evolution of the American dietary guidelines. We discuss:
- What is Insulin Resistance and why is it important?
- What is the best way to lose and maintain weight?
- Does the calories in / calories out method of weight loss work?
- How can your diet help you with your cholesterol levels?
- How much does your genetic background play in your weight and health?
- Can we manage risk factors for certain diseases by what we eat and manage insulin levels?
- Can athletes have insulin sensitivity?
Please read Dr. Cucuzzella's article
Visit The Natural Running Center for a TON of additional information.
Check out Healthy Running
Dr. Mark's video on Principles of Natural Running
The Trail Running Tribe is a unique community. We are tied together by our shared experiences and the relationships formed from adversity and achievement.
Stephen was a member of the trail-running group Wasatch Mountain Wranglers. An experienced ultra runner, completing distances from 50 to 200 Miles.
He was also an experienced skier. On Sunday January 31st in Park City Utah, Stephen went skiing and was caught in an avalanche. He was located on Tuesday morning.
We pay tribute to Stephen in this special podcast episode. We encourage the Trail Running Community to meet up at the Trail Head Go Fund Me. He is survived by a wife and two small children.
Read more HERE
Zach Bitter's 402.5 laps around the track at the Desert Solstice Track Invitational held in Phoenix AZ in 11 hours, 40 minutes and 55 seconds is enough to capture the New American Record. Keep in mind, the record he broke was his own.
Zach averaged a 7:00/mile pace. This remarkable pace includes anytime needed to stop and refuel, gear change, problem solve and anything else that can pop up in 100 miles.
Join co-hosts Ann Trason and Sally McRae as we talk about fast times, pure running, fat adapted athletes and much more.
Candice Burt proves that experience and execution are two key ingredients if you want to stand on the podium at the finish line.
HURT100 is legendary for challenging even the toughest of Ultrarunners. Candice seems to enjoy the 100 mile distance as long as you add crazy climbs, mud, slick rocks and humidity.
You can find Candice's blog at WildDefined.com Discover her artwork and poetry.
Link over to Destination Trail and find Bigfoot 200, Tahoe 200, Bigfoot 120M and 100K, Bellingham Trail Running Series, Bellingham Trail Marathon and Cle Elum Ridge 25K and 50K
Brad Kearns was one of the top professional triathletes for nine years. During that time, he won 30 titles worldwide including an amazing streak of seven victories in a row. Brad teaches The Nation how he learned the hard way how to train for success. In his new book with Mark Sisson, "Primal Endurance" they teach us how to
- Go faster on less training
- Lose excess body fat and keep it off
- Reduce Stress
- Train Intuitively
- Have fun training!
Check out the Primal Endurance Podcast
Learn about the 21-day Transformation
January is time to review what was accomplished in the previous year and look optimistically into the coming year. The Nation is joined by Andy Jones-Wilkins, Ian Sharman and Billy Yang to discuss:
1. Top male performance
2. Top female performance
3. Top American story
4. Top European story
5. Biggest Surprise
6. Trends in the sport
7. Predictions for 2016
Make sure you check out Billy's year end retrospective video HERE
Make sure you see all the 2015 ultra running statistics in the upcoming issue of UltraRunning Magazine
On the podcast Ian and Don had a gentleman's disagreement: Ian accused Don of referencing unreliable DATA to support his erroneous claim that ultrarunning is a shrinking sport. Ian, on the other hand, sites UltraRunning Magazine as the most reliable warehouse of archived trail data: illustrating a healthy and expanding sport. After careful review following the podcast, including comparing finishing times between Ian and Don, Ian position clearly won the day. Ultrarunning is a thriving sport.
The Nation goes rogue and kicks it game show style. We adapt the 1970's game show, "100,000 Pyramid" to create a trail running version. Join Andy Jones-Wilkins, Carilyn Johnson, Warren Pole and Sally McRae as they go head to head giving and guessing trail running lingo. We may have pulled some laughing muscles on this one.
You can also watch the video of the game show HERE.
Your watch timer goes off. It is time for another Salt Cap. You come into an aid station and you are covered with a salty brine on your forehead. It's time for some potatoes and salt. How important is that salt in your training and racing?
Andy DuBois, one of Australia's top endurance coaches, joins The Nation to discuss Salt. Andy is an accomplished elite endurance athlete including a top finish at UTMB and other wins. He has a pedigree of certifications and is always on the cutting edge of research and coaching.
We talk about
- Is there a correlation between cramping and low salt consumption?
- What is important in monitoring salt levels?
- What to worry about if we consume too much salt?
- The placebo affect?
- Will rinsing your mouth with a brine solution do anything?
- What can we do to avoid cramping?
- How to cool your body
- How important is plyometrics in training?
Here is a link to our interview with Tim Noakes on his new book Waterlogged
Internationally recognized sports psychology and coach, Dr. Jim Taylor, joins The Nation to discuss his recent four-part blog series of the Fear of Failure. We discuss the most common fears of failure:
- They will disappoint parents
- friends will no longer like them
- will be ostracized by their peer group
- will experience embarrassment or shame
- will be worthless people
- all their efforts will be a waste of time
- will experience the devastation of not achieving their goals.
He then explains how we can break out of these fears to reach "total success".
This is the second time Dr. Taylor has joined The Nation. Here is his first podcast on how to deal with pain in an endurance event.
Amy Albu is an ultra verteran. Despite her youthful age, Amy has been running for 21 years and has 16 Mountain Masochist finishes to her name, including a recent 4th place in 2015. She is also the women's leader in the Beast Series and one race away from setting a new women's record.
It is hard to believe, but in February 2014, she snapped her lower leg and ankle during a race. We talk to Amy about her injury, surgery, recovery and return to running at an elite level.
Andy Jones-Wilkins is the executive producer and Tap Room host for this podcast. He compares his diagnosed end-stage arthritis and current recovery from hip socket resurfacing surgery.
Need a good orthopedist? Try AJW's Doc, Dr. Thomas Gross of Midlands Orthopaedic
Need a good Physical Therapist? Try AJW and Amy's PT, Eric Magrum at HealthSouth Sports Medicine and Rehab at the University of Virginia.
December means a lot of things, for Ultra Runners it is the Lottery Season. WS, Leadville, Hardrock and others.
With 3.515 people in the drawing and nearly 250 slots open Jimmy Dean throws a twist and challenges us to come up with reasons why we should be pleased if we miss getting our ticket pulled.
Join WS runners Jennifer Benna, Katie Desplinter and Billy Yang as we wrestle this topic.
Jennifer Benna's Blog and the home of the film centered around the 2010 WS100 and the amazing race finish here at Journey Films
Katie DeSplinter Blog here at Breaking & Excellent Points
Billy Yang Films . You can find his Western Time film covering Sally McRae's attempt to land a top 10 finish.
Billy Yang's Film - From Squaw to Auburn the story of Billy's 2015 Western States 100 #WinADateWithBillyYang
Jimmy Dean Freeman, TRN SoCal Correspondent, Coach and lead Dog at So Cal Coyotes RunningJimmy Dean Freeman's Inspired Running Blog
The Nation has no geographic boundaries, although it is easy to stay in our own "world". Today Ultra Runner and Coach, Sondre Amdahl, joins The Nation to educate them on the world of ultra running. Sondre is an elite runner and coach from Norway. He recently finished 4th in the Ultra-Trail World Tour (UTWT). Ian Sharman also joins as co-host to help us understand what this race is. The Ethics of UTWT are
- Equality in Sports
- Self Respect
- Respect for others and the environment
Gia Madole began running ultras two years ago. In 2014, she WON the Tahoe 200 mile endurance run and followed up by winning the Bigfoot 200-mile endurance run in August. Gia joins The Nation to adapt your training and race strategy for a 200 mile race.
- How much should you run weekly?
- What pace?
- Race strategy
- How much should you sleep
- Crewing?
Gia is a coach a G-Fit
On November 7, 2015, Don Freeman toed the line of the 15th annual Rio Del Lago 100 Endurance Run on a whim, with a strong base and years of experience, but with little focused training. He created a specific race day strategy and then executed the plan with the discipline of a seasoned Yogi. Andy Jones-Wilkins, Sally McRae, and a surprise visit from Ann Trason join The Nation to find out how a plan and execution can help anyone looking to accomplish the extraordinary.
Ultrarunning champion and coach, Ian Sharman, joins The Nation to announce his Golden Ticket Race Series of Western States 100 qualifying races. We also explore the following:
- U.S. Skyrunning Series
- How to determine the right coach for you
- Heart Rate training
- Pitfalls to avoid
- Judging your intensity
- Keys to successful downhill running.
Photographer, musician, ultra runner, dirtbag, 7-time Hardrock 100 finisher, Howie Stern joins The Nation to talk about
- caring for your trail running dogs
- hydration
- dog pace
- canine nutrition
- verbal leash
- how to dirtbag 101
- trail / ultra photography
Ultra Race Director and Covergirl, Candice Burt, joins The Nation for our first edition of our Audio Magazine. Tune in to hear more about:
- How to dress for wet/cold weather
- "Where the Wild Things Are"
- Time to Get Strong
- Progressing from 100 milers to 200 milers
Check out:
Author, Nutritionist, endurance athlete and coach, Matt Fitzgerald, joins the Nation to talk about what motivates us and how to train our brain to push our limits to a higher level. In his new book, "How Bad Do you Want It: Mastering the Psychology of Mind Over Muscle", he relates exciting stories of athletes that have pushed beyond their mental limits to achieve extraordinary results. As Matt relates what recent studies in neuroscience has taught us and how we can incorporate that into our training. This is all woven into a dozen heart-pounding stories of endurance athletes.
Marty Dugard is a runner, he coaches the JSerra High School Running Lions Cross Country teams, and is a New York Best-Selling author of over 14 books. So it made sense for him to put pen to paper and speak about something he is passionate about. But he did it from a different angle than most. His book "To Be a Runner doesn't refer to becoming a better runner - or even a runner at all. It is about the process of seeking that better version of ourselves through the daily, mind-altering discipline of challenging personal limits."
Coach Dugard captures some of the essence of WHY we run: what motivates us, what hurts us, what drives us to wake up before the sun and race up a hill to reach a summit that cannot be seen with a headlamp. If you are a runner, you will find a kinship with this book. If you aren't a runner, you will understand why people run.
Keep Pushing...Always!
Check out his other books HERE
The Ultra Race of Champions, UROC, is being held in Auburn, CA tomorrow. This nomatic race is very unique. We visit with race directors, Francesca Conte and James Gill, to find out more about this race and what they are creating.
For other races by Francesca and James, visit Bad to the Bone
Dr. Jim Taylor is internationally recognized for his work in the psycology of endurance sports. He has worked with several pro cycling teams, has been consultant to USA Triathlon, and has worked junior-elite, age-group, world class and Olympic athletes in cross-country sking, triathlon, cycling, swimming and running.
Ian Torrence joins us as we discuss the time between the alarm and the gun on race morning. We dig deep into Dr. Taylor bag of tricks for dealing with pain in a long run.
Author of 14 books and over 750 articles Dr. Taylor's work can be found on his website at DrJimTaylor.com
Download the Upbeat App an app that matches your music to your cadence. 
Trail conversation with Don and Scott
Ryan Sandes joins us to talk about his recent FKT at Cape Town Table Mountain. We talk about training, racing, mental toughness and how running can prepare us for life's challenges. And a host of other topics that happen when your sitting down and chatting with a runner for 60 minutes!
Find Ryans Website here at RyanSandes.com
John Hinds is the founder and owner of Cadence® Insoles. He has been involved in athletics since he was a kid and in search of the perfect insole ever since. For the last 22 + years he has been a physical therapist focusing on orthopedic and sports rehabilitation, helping people get back on their feet as quickly as possible. John joins The Nation to answer some of these questions:
- Who should use insoles? Who shouldn't?
- Who should go the the podiatrist?
- Does my foot weaken and become dependent?
- When can you use an over-the-counter insole?
- Do they wear out?
- Do I need to spend my whole paycheck to get good insoles?
- How do insoles differ?
- How are Cadence® Insoles different?
Get a 15% discount on Cadence® Insoles when you purchase on their online store and enter coupon code: TRN15
- Get the audio book for Free using the coupon code: TRNation at Audible
Coach Greg McMillan, Mcmillan Running, joins the Nation to discuss how to peak, prepare and work through the inevitable freak out that we feel as we get close to race day. His book, Surviving the Marathon Freak-Out, is a great handbook that the novice to experienced runner can use to help successfully prepare for your next race.
Check out the video of Dick and Rick Hoyt
Prefious Podcast with Greg: Give it a Rest with Greg McMillan
Check out Candice Burt too!
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
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Athlete, coach, nutritionist and writer, Matt Fitzgerald, joins The Nation again to discuss how the brain works in training, racing and athletic performance. He discusses specific training programs that can help you can improve your performance. Get his book, "Brain Training for Runners"
- How is Brain Training different from mental training?
- 2 Feedback loops: collective, objective and subjective
- Periodization
- The 2 walls
- high intensity training during base training
- 4 phases of brain training
- how plyometrics can help your effeciency
- Anticipatory Regulation
Learn more from Matt's new coaching portal at PEAR Sports
Matt's other podcasts with The Nation:
Matt Fitzgerald - The Mind-Body Method of Running by Feel
Curing Folks of Diet Cult Brainwashing - Matt Fitzgerald
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your entire Injinji order by entering code: TRNATION at checkout (Valid in the U.S. only)
Jason Robillard is a writer, ultrarunner, recreational pro MMA fighter, occasional teacher, and running coach. He has written a few books on ultrarunning including:
- The Ultimate Guide to Trail Running and Ultramarathons: Expert Advice, and Some Humor on Training, Competing, Gummy Bears, Snot Rockets and more
- The Barefoot Running Book: The Art and Science of Barefoot and Minimalist Shoe Running
He joins Sally McRae, Warren Pole and the Nation to discuss the "Pulitzer Prize-winning" novel, "Never Wipe Your Ass with a Squirrel: A trail running, ultramarathon and wilderness survival guide for weird folks"
Some of the topics covered are:
- Running Naked
- Boob wobble (and junk wobble)
- How to get rid of annoying running partners
- Qualities of good running partners
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
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Candice Burt joins us from Hawaii, where she is preparing for her third running of the HURT 100. Faith Lehman (Goss) comes out of retirement to join in this not-so-heated debate about the pros and cons of being in a relationship with an ultra-runner.
Check out all of Candice's RACES including the second running of the Tahoe 200 and the brand new Bigfoot 200/120 race in the Pacific Northwest.
Candice runs for Ultimate Direction.
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
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Dr. Mark Cucuzzella joins us again to discuss:
- Running a 50 mile run on minimal training
- Racing for fun without stress
- The Magic of Human Facia
- Foam Rolling
For more incredible information, go to the Natural Running Center
Watch the 8:26 Video of efficient running
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
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On your New Year's run, tune into Andy Jones-Wilkins and Ian Torrence as they reflect on the highlights and changes in trail running in 2014. Topics include:
- Where has shoe evolution gone in 2014
- "Don't fool with Mother Nature"
- Kilian's dominance
- Ultra Runners of the Year vs. longevity
- Ian's WS100 2015 training
- Birth and rise of the 200-mile race
- Changes in big race qualifications & how that drives changes in other races
- Has our culture changed in 2014?
- Growth of the sport
- The rise of ultra coaches
- The expansion of the trail running movies
- 2015 predictions
You can get coaching from Ian at McMillan Running
You can get coaching from AJW via irunfar.com
AJW Race: Thomas Jefferson 100K
Ian Torrence Races: Flagstaff to Grand Canyon Stagecoach 100 M
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Jimmy Dean Freeman and Sally McRae join The Nation to answer random questions from call in Nation Members.
Enjoy this fun and entertaining podcast on your holiday run!
Merry Christmas and Happy Holidays to The Nation!
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Hal joins The Nation to talk about
- his newly published book, “Hal Koerner’s Field Guide to Ultra Running”
- his 2013 Fastest Known Time record on the John Muir Trail with team mate, Mike Wolfe and the newly released Journey Film, “The Long Haul”
- Most common questions runner ask him in his store
- How to properly pass on a single track
See The Long Haul Trailer #1 & Trailer #2
Read Mike Wolfe’s account of their FKT record HERE
Visit Rogue Valley Runners
Check out some of Hal’s races:
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
joins The Nation to talk about how you can train for lifelong healthy and sustainable running by incorporating crossfit endurance training. The main principles include
- Develop correct and efficient running skills
- Build running endurance without injury
- Build functional strength, conditioning and mobility
- Focus on nutrition
Get the book HERE
Brian's other book, " Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training"
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Although 90% of us are not going to be in contention of running that fast, each of us has our own “1:59”: getting in better shape, finishing a ½ marathon, running without injury for a long time, breaking a 24-hour 100-miler, etc.
Dr. Phil explains that there are small improvements that we can make that will allow us to attain our ultimate goals.
Get the book HERE
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Topics include:
- Weirdest thing you have seen on the trail
- Importance of rest
- Mitochondrial Bio-genesis
- Perfume / Cologne debate
- Consistency in training
- Do you have the C & D?
- Foam Rolling
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
- How he got started
- How to juggle training and racing with a demanding job and family
- His training philosophy and how it has changed
- Plans for the future
- His beard, of course!
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
- What new theories have been discovered?
- Has nutrient timing changed?
- Have our bodies changed?
- Has training and racing nutrition changed?
- Are all sugars created equal? Which is best for me? When?
- "Train Low, Race High" philosophy
Check out this book: Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
Previous Podcasts with Sunny:
- Unbreakable review with Sunny Blende
- Ultrafuel for Ultrarunners
- Fueling for your first Ultra
- Metabolic Efficiency Training
- Fueling In The Heat
- Carb Burning vs. Fat Burning
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PARTNERS OF THE NATIONTake the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Veteran ultrarunner, Monica Moore, joins The Nation with her coach, Seth Kotelnicki to explain how she trained for the recent Pine to Palm 100 in an nontraditional way. Seth Kotelnicki is the owner of The Ranch Athletics. His training method develops mental and physical endurance by concentrating on:
Find out more about Coach Seth, his gym and training methods on
Facebook Twitter Instagram YouTube
Check out links of our CoHosts, Sally McRae and Billy Yang
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Ian Torrence has been a busy guy this summer participating in 9 races thus far - and winning 3 of them! He joins us to talk about his recent race, Stagecoach 100, that he directed and had to cancel due to weather threats. Ian then opens the TRN grab bag for a lively discussion on surprise topics.
You can tap into Ian's coaching skills at McMillan Running
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out.
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Geoff Roes is one of the best ultra trail runners to participate in this sport. He has won many races and set course record on many of the most difficult 100-mile races in the United States including:
- Susitna 100 CR
- Resurrection Pass 100 CR
- 2-time winner: Wasatch Front 100
- Hurt 100 CR
- The Bear 100
- Western States 100 CR
- Santa Barbara 100 CR by over 3-1/2 hours!
He was captured in the JB Benna film, Unbreakable, when he pulled off one of the greatest athletic come backs of all time!
Geoff elaborates on his recent article he wrote in Ultrarunning Magazine. He began having severe symptoms affecting nearly every system of his body and how he has tirelessly struggled to understand the cause and remedy. Although still not sure why or how this came upon him, he has come to peace with the joy of running and taking each day by day.
Check out Geoff's Alaska Running Camp
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.
Dr. Nicholas Romanov is a two-time Olympic coach and creator of the Pose Method of running, which uses gravity as the primary force for forward movement, instead of muscular energy. He is a world-renowned sports scientist who as consulted with elite athletes, professional sports teams, and the National Triathlon teams of Great Britain, United States, Mexico and Russia.
Supported by his latest research, his new thoroughly-illustrated book, "The Running Revolution: How to Run Faster, Farther, and Injury-Free--for Life" Dr. Romanov explains how our bodies were meant to run and provides the new rules for running faster, longer and stronger:
- 10 lessons to master correct running form
- How to gauge your own body's training needs,
- Simple training programs for different distances
The book is now on sale anywhere you buy books. AMAZON
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get a free audio book download at Audible
Ashley Walsh rejoins Trail Runner Nation to discuss some common norms that you should question:
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Congratulations to Jimmy Dean Freeman and Andy Kumeda for completing the Original Six Hundo Challenge (aka The Last Great Race):
- Old Dominion, June 7, 2014
- Western States, June 28, 2014
- Vermont Trail, July 19, 2014
- Angeles Crest, August 2, 2014
- Leadville Trail, August 16, 2014
- Wasatch Front, September 5, 2014
They join a very small group of 35 athletes to have completed this task since 1989:
Joe Kulak, Last Great Race record holder (114:23:49 set in 2003), joins The Nation to talk about Jimmy and Andy's incredible accomplishment.
You can't run Six 100-mile races without your feet. Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage. Get FREE shipping by using TRN2014 at checkout.
Victor Ballesteros was the second place finisher at the inaugural Tahoe 200 mile Endurance Race beginning on Friday, September 5, 2014. This 100-hour limited run circumnavigates Lake Tahoe in California. With over 39,800 feet (12,131 meters) of ascent and 39,800 feet of descent, it proved to be one heck of a challenge for the 90 warriors that toed the line.
Candice Burt, the race director (masochist), of the race joins as co-host. We were pleased to learn that an amazing 67% of the starters finished the race! Listen in to find out what this beast was all about, how this distance differs from your run-of-the-mill 100-miler.
Victor is CEO of Victory Sportdesign, THE best gear / drop bag available and works at San Francisco Running Company
Victor's band, Voodoo Switch, plays the outgoing music on this podcast, "Waiting"
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.
Candice Burt rejoins The Nation to discuss the Tahoe 200, the first 200-mile race in North America. The race will begin on Friday, September 5 and cutoff is the following Tuesday, September 9. The race will be covered by
- Candice's article, How to be Tough as Nails Mentally for Your 100 Miler
- Link to study on smiling
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.
Join TRN and follow Jimmy Dean Freeman and Andy Kumeda as they take on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC
Stan Jensen, caretaker for www.run100s.com joins us as Jimmy and Andy's mentor. Jimmy & Andy reflect on their Leadville Trail 100 races and looks ahead to their FINAL, Wasatch Front 100 this weekend.
Follow Jimmy and Andy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes
To read more about JDF's challenge read here: Six Hundos
You can't run Six 100-mile races without your feet. Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage. Get FREE shipping by using TRN2014 at checkout.
Are you mentally tough to run an ultra?
Are you addicted to running?
Do you use imagery to make you a better runner?
Dr. Duncan Simpson is a Certified Sport Psych Consultant (CC-AASP), Assistant Prof in Sport, Exercise, & Performance Psychology (SEPP) UG coordinator for SEPP Barry University in Miami, FL.
He recently finished gathering information to help understand Ultra Runners. Specifically:
- Mental Toughness
- Exercise Addiction
- Sports Imagery
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.
Warren Pole returns to TRN for a spirited round of Grab Bag. There are only 2 rules in TRN Grab Bag:
1. Come with two topics.
2. Be prepared to comment on every topic.
Some opics that came out of the grab bag:
- Are ultrarunners becoming hobos?
- underwear or commando?
- Does ultrarunning cause tooth decay? ARTICLE
- Ultrarunning is like child birth
- Will the Grand Canyon forbid Rim to Rim running?
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.
Join TRN and follow Jimmy Dean Freeman and Andy Kumeda as they take on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC
Legendary Marshall Ulrich joins us as Jimmy's mentor. Jimmy reflects on his AC100 race and looks ahead to his Leadville Trail 100 this weekend.
Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes
To read more about JDF's challenge read here: Six Hundos
You can't run Six 100-mile races without your feet. Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage. Get FREE shipping by using TRN2014 at checkout.
We met David Horton at the Hardrock 100 Endurance Run. David Horton is a 5-time finisher of this race and the winner of the first two. We discuss with him the unique qualities that make this race one of the toughest runs in the world. David has also completed over 160 ultras, has 40 wins, and many other ambitious running endeavors. This gives him the authority to teach a class at Liberty University on advanced running. In fact, they must complete a 50K race to pass the class! David recently wrote an article in the April 2014 Ultrarunning Magazine, "Your First Ultra - You Can Do It" that offers some suggestions for your first ultra.
Some topics:
- "Do I get to run or do I have to run?"
- "No discomfort, no gain" philosophy vs. "No Pain, no gain"
Check out the Journey Film movie about David Horton's 2700 Pacific Crest Trail run Here is a VIDEO clip.
Check out the cool head TORCHES made for trail running at Petzl
Join TRN and follow Jimmy Dean Freeman as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC
Jimmy Dean Freeman's quest for the six original hundres in 13 weeks couldn't be accomplished without mentors like Thomas Green. Jimmy reflects on his race in Vermont and looks ahead to his hometown course of AC100 in this podcast.
Tom has completed more than 175 ultramarathons, including more than 40 races of 100 miles or more. Tom is best known for being the first person to complete the “Grand Slam” of ultrarunning (the four major 100-mile trail runs in one summer) in 1986. Tom recently finished WS as he is on his way in 2014 to repeating the Grand Slam 28 years later.
Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes
To read more about JDF's challenge read here: Six Hundos
You can't run Six 100-mile races without your feet. Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage. Get FREE shipping by using TRN2014 at checkout.
Go Buy some RunGoo, people!
Buy some RunGoo people!!
Alex Varner is an accomplished distance runner. In April he completed his first 50 mile race, Lake Sonoma 50 miler, where he came in fourth place and earning a birth in the Western States 100 Endurance Run. After just 2 1/2 months of training, he competed in his first 100 mile race finishing an impressive 7th place. He seemed like the perfect person to talk about the many different race distances and how they differ. From 5K to 100 miles, what are the differences in training, nutrition, pace, strategy, mental toughness, etc.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.
Join TRN and follow Jimmy Dean Freeman as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC
On June 29, 2014, Jimmy completed the Western States 100 Mile Endurance Run, his second of six 100-mile runs. Jimmy joins us with his virtual coach, Ian Sharman, to get a race report, discuss recovery for his third race, the Vermont 100 Mile Endurance Run, on July 19-20, 2014. Ian is well qualified to coach JDF since he is the current record holder for the Grand Slam of Ultra Running, which he set last year.
Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes
To read more about JDF's challenge read here: Six Hundos
You can't run Six 100-mile races without your feet. Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage. Get FREE shipping by using TRN2014 at checkout.
We were able to visit with 2014 Hardrock 100 third-place finisher, Adam Campbell, moments after kissing the rock. This was Adam's second 100-miler where he convincingly proved that he is build for endurance running. Adam talks to us about how he finds time to trail while holding down a busy career as a lawyer, his philosophy about fitness, how the Hardrock 100 is unique and intimidating. He also relates the full story of being caught on 14,058' (4285 M) Handies Peak in a storm, where he and his pacer were struck by lightning.
Interesting fact about Adam: He holds the Guiness World record for fastest marathon time in a suit: Video
Shortened VIDEO of the interview with Adam Campbell
Check out the cool head TORCHES made for trail running at Petzl
On July 11, 2014, 141 lucky lottery winners will tow the line at one of the most demanding 100-mile endurance runs in the world, the Hardrock 100. This race began as a tribute to the toughest of the tough miners that worked in this high-altitude, picturesque paradise of western Colorado. Race Director, Dale Garland, joins the Nation to talk about the history and demands of this course. The course boasts of and average altitude over 11,000 feet, 34,000 feet of ascent and 34,000 feet of descent. There are 7 summits over 12,000' and 4 summits over 14,000'. Most runners get to see the sun set twice with the average finish time of 41 hours (cutoff time of 48-hours). Because of the harsh environment and changeable weather, Dale calls this a race for the "post graduate" ultra runner.
Trail Runner Nation will be in Silverton, CO this year with Petzl (Hardrock sponsor) to provide podcasts with athletes, live updates via social media and video clips of these amazing athletes and the beautiful scenery!.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Get free shipping and no blisters if you order some RunGoo
Sally McRae pushed her body, mind and spirit to finish F10 at the 2014 Western States 100. Sally tells her 21 hour 24 minute experience of victory and her lessons learned.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Bob Crowley joins us to build off our previous podcast with him. In "Ultra Trail Running Culture: Bob Crowley- Part 1 we discussed the tenets of being an ultra trail runner, part 2 and part 3 will focus on the emphasis and importance ultra trail runners place on mental preparation for an event. Specifically, what does one do to plan, prepare, and execute and review to optimize the experience of running an ultra event.
There are four stages of mental training for a 100-mile event (some of these may transfer to shorter distances, but we will focus on the 100-miler because of its uniqueness)
In Part 2 we talk about Planning and Preparing.
Bob refined Sunny Blende's, "What to Do When Things Go Wrong" sheet for running Hard Rock: HRH When Things Go Wrong - Bob Crowley
Previous podcasts with Bob:
Bob Crowley & Josh Katzman - Trail Running Culture, Are We at Risk of Losing it?
Ultra Trail Running Culture - Bob Crowley- Part 1
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
We catch up with Sally McRae and Chris Vargo to find out how their training is going and talk about common questions they receive as coaches. We field some questions from live Nation listeners, Ian MacNairn and Emir Dedic.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Join TRN and follow Jimmy Dean Freeman as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC
Jimmy just completed the "Old Dominion". Jimmy joins us with his virtual coach, Andy Jones Wilkins, to get a race report, discuss recovery for his second race, the Western States 100
Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes
To read more about JDF's challenge read here: Six Hundos
You can't run Six 100-mile races without your feet. Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage. Get FREE shipping by using TRN2014 at checkout.
Amazing trail runner and author of the book One Step Beyond Malcolm Law and his equally talented wife Sally Law sat down with us and discussed how a small gift in the form of a book became the spark for a dramatic change in life. Malcolm spun on his heel, leaving the corporate world to become a trail adventurer and a major fundraiser for Leukemia & Blood Foundation of New Zealand.
Malcolm Law set out to perform a world-first attempt to run New Zealand’s seven renowned ‘Great Walks’ in seven consecutive days. It would take 3-5 days to "Walk" each of the sections so in trailrunner fashion he decided he should run them.
Malcolm has set a new adventure and equally agressive fund raising goal. Running 50 Peaks in 50 days combined with a fund raising goal well over 250K for the Mental Health Foundation of NZ.
You can find more about Malcolm on his website http://runningwildnz.com/
Wanna FREE signed copy of One Step Beyond. Join the contest ending June 18th, 2014. Complete this sentence, "You know you have Gone One Step Beyond when you..." Submit #OneStepBeyond on Twitter or at TRN FaceBook for a chance to be chosen by Malcolm.
"There is no such thing as the One True Way to eat for maximum health. No diet cult is better than the rest, and a person need not join any diet cult to attain maximum health. An agnostic approach to healthy eating that forbids nothing, smiles upon eating for pleasure, and encourages individual choice can do the job just as well or better" - Matt Fitgerald, Diet Cults
Well known sports writer, nutritionist, athlete and trainer, Matt Fitzgerald joins the Nation to discuss how diet cults have taken over our culture, vilified many foods and lead us with fear to join their restrictive diets.
This is NOT another diet book, but rather a captivating book that invites us to objectively look at different diets and figure out, through scientific research, what is healthy eating.
Links:
Free Audible download of "Diet Cults"
Link to Matt's previous podcast, "The Mind-Body Method of Running by Feel"
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
Join TRN and follow Jimmy Dean as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge".
Prior to each run we collect a recap from the previous race, bring a mentor to help repair our athlete and commit Jimmy to a prediction.
This should be fun......for us.
This podcast expert: David "Sniper" Snipes: Sniper has completed >40 100-mile runs, including Jimmy's first challenge: the "Old Dominion"
Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes
To read more about JDF's challenge read here: Six Hundos
In the middle of the official Western States Endurance Run training weekend, we relax with
We chat about
- the weekend training
- Is trail running an activity or a way-of-life
- Mental Taper
- How has social media affected ultra running?
- If you could enter a trail running time machine, would you choose to dial back the dial 100 year? or forward 100 year?
Links:
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
So if you get a chance to have a running discussion with Ann Trason and Andy Jones Wilkins at mile 55.7 on the Western States 100 Trail, what would you ask?
We throw the kitchen sink at them both and came up with a jumbolia of topics that will make you laugh, gasp, motivate, and train you.
Register for Ann's new trail race series, Overlook Endurance Runs: 50k, 50-mile, and 100K
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool head TORCHES made for trail running at Petzl
We posted a video on April 9th about Josh Spector's experience running his first 135-mile race, The Brazil 135. To date it has had over 2 Million views - because it is that good! Josh's first 135-mile run was on an unfamiliar course in a foreign country, he talks to us about the difference between 100-milers and running 135 miles, how to prepare yourself for running in a foreign country, and how to enjoy the journey.
Josh is currently training for the grueling Badwater 135 this summer.
Josh's Blog, Twitter, and Facebook
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Many athletes fail to make progress or they see their fitness regress due to three main factors:
Dr. Stephen Gangemi, the Sock Doc, joins The Nation to discuss the science behind motivation. From your brain to your gut, we will discuss the physiological and mental aspects of motivation and how you can regain the Eye of the Tiger!
Here are the links to the first two articles that are the basis of this podcast:
Athlete Motivation Part 1: It's In Both of Your Brains
Motivation Part II: Healing and Optimizing Your Two Brains
Motivation Part III: Why Your Motivation Stinks, Literally
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Many athletes fail to make progress or they see their fitness regress due to three main factors:
Dr. Stephen Gangemi, the Sock Doc, joins The Nation to discuss the science behind motivation. From your brain to your gut, we will discuss the physiological and mental aspects of motivation and how you can regain the Eye of the Tiger!
Here are the links to the first two articles that are the basis of this podcast:
Athlete Motivation Part 1: It's In Both of Your Brains
Motivation Part II: Healing and Optimizing Your Two Brains
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
One of your most important tools as a runner is your feet. You need to take care of them or your training/race may be foiled. John Vonhof literally wrote the book on how to take care of your feet: "Fixing Your Feet". This book is now in the FIFTH edition! John joins The Nation to discuss the basic principles of foot care:
- How you can have healthy & happy feet
- Footwear
- Insoles
- Gaiters
- Blister prevention and treatment
- What to keep in a foot care kit
- Taping your feet
You can learn more by visiting his website HERE.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Jared Campbell paid his $1.60 and a pack of cigarettes for his third attempt and second finish at the 2014 Barkley Marathons, a niche race in a niche sport. Since the race's inception in 1986, only fourteen runners out of about 800 have completed the 100 mile race within the official 60 hour cut-off. Jared is one of two racers that have finished the race twice. Jared joins The Nation to discuss one of the most difficult trail races and his view on training.
You can learn more about Jared at his blog, Door5 and read more about his race at Barkley Marathons HERE.
Watch the 2014 Barkley Marathons Movie TRAILER and find out more about the movie HERE
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Dr. Mark joins us again to cover some interesting topics:
- America College of Sports Medicine (ACSM), the world’s authority on exercise and health, just released an article, "How to Select a Running Shoe", refining their position.
- Should you follow your doctor's treatment recommendations blindly? What questions should you ask and what drugs to be careful of as a runner. There was an article in Runners World talking about some medications you should avoid as a runner.
- Breathing is an important component in endurance sports. Can we learn to breath better?. What are things to consider and what are some exercises to learn to breath better? Check out this video of some exercises you can do.
- A few ways to help you improve your running gait: You need to check out THIS WEBSITE. You can get a PHd in running gait from these videos. Another LINK that has more gait analysis information.
Where to find Dr. Cucuzzella:
- Boston Marathon: Monday, April 21
- Harpers Ferry Half Marathon: Saturday, May 10
- Two Rivers Treads Running Store
- The Natural Running Center
LINK to all of Dr. Cucuzzella's podcasts with The Nation.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Dr. Ryan Green is a certified athletic trainer and holds a doctorate in kinesiology. He is a father, husband, runner and cancer survivor. He recently discovered the benefits of tacking a running break. We covered the following topics:
- Running Breaks - how long and how?
- Are their benefits to stretching?
- How should you warm up or should you? (Dr. Green's warm up lunge series)
- How to treat injuries?
- Ice Cup Massage
Visit Ryan's running store at Varsity Sports.
Visit Ryan's new web site: www.RunDocRyan.com
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
If you could run one last 100 miler with a personal-best time and then never run again OR you could be guaranteed to be able to run three miles a day for the rest of your life, but never run another 100, what would you choose?
Andy Jones-Wilkins answers this question and other philosophical questions. AJW will be running his tenth and final Western States 100 this June. He has remained a competitive threat in this event and a HUGE fan of this race and trail running. We talk with Andy about two of his recent blog posts on iRunFar:
Other topics covered:
- How do you get your kids involved in running?
- What is the "Sawchuk Seven" and is it true?
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
George Plomarity, Patagonia's Team Sports Sales and Marketing Rep, joins The Nation to talk about their marketing campaign called #sufferbetter. We discuss what this means to the ultra runner and how you can share your experiences with the community and possibly win a full Patagonia kit. Post your story and photos on Twitter or Instagram and you will be registered for a monthly drawing.
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
"One of the most wonderful things that has happened to the world is Trail Running", says Gordy Ainsleigh in a face to face conversation we recently enjoyed. Gordy talks about where ultra trail running has gone and his thoughts on where is is going. He talks about his passion for the sport and his secret to life-long running. He answers some of the Nation Members' questions too. Find out why Gordy believes in cotton t-shirts, grape juice and beards - even in the summer months.
Gordy has finished Western States 100 twenty-two times, most recently in June, 2007, though he unofficially completed the race in just over 30 hours (the official cuttoff) in 2010. his fastest time is 20:55 in 1984, after starting 8 minutes late.
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Karl Meltzer is the record holder for the most 100-mile trail wins and most 100-mile wins in one season. He joined the Nation with a studio audience the day before Way Too Cool 50K to discuss his race strategies:
- How does he break up a 100-mile race
- How does he alter his training when he is injured
- How has his training changed over the years
- His multi-day records and upcoming attempt to break the 2200-mile Appalachian Trail record
- How is a multi-day race different mentally and physically from a 100-mile race
He also talks about Wings For Life World Run coming up on May 4th. 100% of the $50 race fee goes to find a cure for spinal cord injuries.
Check out this video of Karl's Red Bull Human Express, his 2064-mile Pony Express record run in 2010.
Check out our video simulcast HERE
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
We talk with three of Nike's newly-formed Trail Elite Team: Sally McRae, Chris Vargo, Alex Varner, and Team Manager: Pat Werhane. This interview was recorded the afternoon before Chris and Alex finished #1 and #2 at a 1200-participant, Way Too Cool 50K. Some of the topics we discuss are:
- How to adjust for weather or course conditions?
- Is there race-day cooperation between team mates?
- Trusting your training
- Pre-race pump up songs
Sally: “Back it up” by Gwen Staphanie
Chris: “Helecopter” by Bloc Party
Alex: “The Sign” by Ace of Base uhhhhh, yea :)
Check out our video simulcast HERE
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Nation member, Candice Burt joins us to discuss a recent lighthearted blog post she wrote on how ultra runners take things to excess. DUH! That's who we are.
Fun article about people that make up excuses for not racing well.
Here are some of the races she directs:
Bellingham Trail Running Series
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Ultra Trail Running is distinctly different in culture and mental preparation than other running or endurance sports. Veteran Trail Ultra Runner, Bob Crowley, visits with the Nation about what is unique about this sports culture.
- Is there a difference between "doing" an ultra run and "being" an ultra runner?
- What are some of the tenets of the trail running culture?
- Are we losing the ultra trail running culture with the mass appeal and participation recently?
- How can we keep the culture?
- How does this culture helps us prepare mentally for the experiences that accompany a long trail race
An interesting perspective from Geoff Roes in his article, "Ultrarunning is Dead"
Join the Trail Animals Running Club
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Ashley Walsh has been busy weaving a tapestry of trail philosophy on her blog AshRuns100s, training and racing. In fact, she recently killed it at Pistol 100 Mile in TN, where she won with a sub 20-hour finish! You gotta run this one just for the buckle!
Grab bag topics include:
- Motivation vs. Commitment
- There is a season for everything
- How to guarantee a DNF
- Gear or no Gear?
Ashley, always up for a challenge, was dared by her husband, Dan, to include this list of words. Did she succeed?
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
If "ultra running is 90% mental and the other 10% is in your head", shouldn't we train our brain? Is there a repeatable process for winning?
Lanny Bassham went from a kid that others said would never compete as an athlete to a 2-time Olympic medalist and 4-time world champion with four world records. All winners have common threads that they do differently than everyone else. He has discovered a formula to preparing mentally to be a champion. Since retiring from competition, he continues as a coach to many World and Olympic champions, Fortune 500 companies, the United States Secret Service, the US Navy SEALS, the United States Army Marksmanship Unit, the US Marine Corps Marksmanship Unit, and the FBI.
"With Winning in Mind" is in it's third edition and is a MUST read for all Nation Members.
Learn more at Lanny's web site: Mental Management
You will learn about the
- three circles of the Mental Management System
- three phases of a task
- goal getting
- how to use rehearsal as a mental tool
- How an imagined imprint can be just as real as an actual imprint.
- How can we be better coach your children
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Download a free audio book at Audible
Get out your dictionary and slow down the playback on your MP3 player! Ben Greenfield, fitness expert and top ranked Iron-Man triathlete teaches about
- Cold Thermogenisis
- Exercise throughout the day
- How Fasting can help you turn your body into a fat-burning machine
- How to "Grease your Groove"
- The importance of breathing correctly
Ben can be found on four of his own podcasts:
- Endurance Planet
- Git Fit Guy
- Ben Greenfield Fitness
- Rock Star Podcast
You can also find other valuable articles and tools on many of his web sites:
- Ben Greenfield Fitness
- Quick and Dirty Tips
- Endurance Planet
- Pacific Elite Fitness
- Rock Star Triathlete Academy
- Super Human Coach Network
Here are some of the links to information that we talked about
- Fasting e-book by Dr. John Berardi
- "Running on Air" book by Budd Coates
- Nose Breathing Benefits by Dr. John Douillard
- Cold Vest
- Power Lung
- Elevation Training Mask
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
What if there was a nutrition training program that is NOT a calorie-deficient diet, NOT low-carb / Atkins-like, NO need to count calories, and requires NO special foods or supplements?
Our favorite nutritionist, Sunny Blende, teaches us how to train our metabolism: increase our fat burning enzymes so we can be efficient running machines!
- Sunny's Metabolic Efficiency article
- Phil Maffetone's 180-Formula
- Bob Seebohar's book "Metabolic Efficiency Training"
- Matt Fitzgerald's book "Racing Weight Cookbook"
- Vitargo and Ucan
- Outro Song by DJ A Smooth
Other Podcasts with Sunny:
- Unbreakable review with Sunny Blende
- Ultrafuel for Ultrarunners - Sunny Blende
- Fueling for your first Ultra - Sunny Blende
- Metabolic Efficiency Training with Sunny Blende and Tim Flemming
- Sunny Blende - Fueling In The Heat
"Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Trail Runner Nation's Southern California corespondent, Jimmy Dean Freeman, joins the Nation to discuss new year's resolutions and goal setting.
Stuff we referenced:
- Vanessa Rodriguez wrote for Active.com, "7 Ultrarunning Myths That Hold you Back".
- "Mind the Gap" from Jimmy's blog.
- Ted Video: Derek Sivers: "Keep your goals to yourself"
- Never too old to start: Fauja Singh, the guy who ran his first marathon at age 89!
- Helen Klein, now 91, started running at age 55. She is the oldest woman to run a sub 24-hour 100-mile race. She finished the Grand Slam at age 66.
Here are SOME steps we came up with to achieving your running goals:
Check out our new sponsor's, "Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Dr. Robert Portman is and exercise scientist and coauthor of three books,
and has authored hundreds of articles on how nutrition can improve fitness, health and athletic performance.
Dr. Portman teaches us that there are five macro-nutrients that an endurance athlete needs to know how to use: Water, Proteins, Carbohydrates, Fats, and electrolytes. By knowing WHEN and HOW MUCH to use the macro-nutrients, we can raise our performance, avoid bonking and G.I. distress.
Once we understand how to utilize these macro-nutrients, there are micro-nutrients that can further tweak and enhance our performance.
Over the last 30 years, Dr. Portman has reshaped sports nutrition and the development of energy products with proven performance and recovery benefits, including: Endurox R4, Accelerade and now Body Glove SURGE, an energy shot for endurance athletes.
Unsure of how much hydration and nutrition to use on your next workout? Check out The Portman Calculator: easily compute your hydration and nutrition needs for a workout or race.
Here are some other interesting articles that Dr. Portman has written:
- Sleep your Way to a Better Race Time
- The Myth of Long Acting Carbohydrates
- The Muscle Recovery Mediator
Check out our new sponsor's, "Race Course in Review" by Vasque Running Shoes
Take the Tailwind Challenge at: Tailwind Nutrition
Download a free audio book at Audible
With over 20 books written for the endurance athlete, Matt Fitzgerald is one of the sport's leading authors. Some of his other best sellers are:
- Racing Weight: How to Get Lean for Peak Performance
- Iron War-Dave Scott, Mark Allen, & the Greatest Race Ever Run
- The Runner's Body: How the Latest Exercise Science Can Help You Run Stronger, Longer, and Faster
Matt talks to us about his book, "Run-The Mind-Body Method of Running by Feel". Some topics include:
- Should a dose of suffering be included in your training?
- The Black Box of ingredients that you open on race day
- How to learn to train your body by listening to it
Follow Matt on Twitter or on Facebook
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Italian Nation Member, Monica, paints a picture of Italian trail running! Monica lives in the middle of some amazing mountain running. She explains trail running culture, race demographics and gear choices of Italian runners. One of the forty-seven ultras in 2014 is the Tour Des Geants, a 330 KM (205 mile) race with a 150 hour time limit.
Book a trip to Italy and Corri di più!!
Class is in session. Dr. Mark talks about
- Cadence: what is the most efficient, how to determine yours, does it make a difference if you are tall or short?
- Breathing: what is the most effective way to breath? How to practice and what are the benefits?
- How long does it take to change body composition?
- Treadmills
- What are the latest trends in running shoes that he saw at 2013 The Running Event
Here are some valuable links:
- Dr. Mark's video on the "Natural Running Principles"
- Natural Running Center
- The self propelled treadmill: Samsara Fitness' Trueform Running University
- Healthy Running
- Two Rivers Treads running store
- Dan Lieberman's new book, "The Story of the Human Body"
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Download a free audio book at Audible
Chris Vargo is relatively new to the trail running scene, but has quickly found his place at the front of the pack; including a 3rd place finish at the 2013 North Face Endurance 50 Mile in San Francisco. You can watch a great video of the 2013 TNF50 lead runners HERE. Chris talks about how he started in trail running, his training including pool runnning, his successes, the TNF50 race, and overcoming his alcoholism.
Chris can be found on Facebook and Twitter and will soon have a blog.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Download a free audio book at Audible
On the evening of two of the most popular 100-mile race lotteries (Western States 100 and Hardrock 100), Andy Jones-Wilkins and Craig Thornley (race director) join the Nation to discuss the mystic and draw of Western States 100, the new 2015 qualifying standards, "micro competitions", the future of ultrarunning, and how to maintain longevity in the sport.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Coach Sally McRae joins Trail Runner Nation and opens up the official TRN Grab Bag: running topics that are in the news or on our mind.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Download a free audio book at Audible
Dr. Maffetone teaches us that
- the brain's role is often overlooked in training and racing,
- how to improve brain function through biofeedback stimulation, and
- how to develop and maintain a better athletic brain.
Buy Dr. Phil Maffetone's Big Book of Endurance Training and Running
Buy The Big Book of Health and Fitness
Previous Podcast with Dr. Maffetone:
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Ian Torrence has won 51 ultras and run over 170. He coaches for McMillan Running. Ian joins us to talk about what you need to do to prepare for cold weather running - starting from the head to the toes. He recaps his successful inauguration of the Flagstaff to Grand Canyon Stagecoach Line Ultra, a 100-mile ultra or relay event.
Here is Ian's earlier podcast:: How to Build a Bonkproof Body
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Download a free audio book at Audible
Warren Pole joins the Nation in person! The authorities let Warren and his wife, Erica, into the U.S. with their TRN work visa. We were able to not only have a great trail running discussion, but also break bread and share 18 miles of the Western States trail with him (with no bonking).
Candice Burt, RD, announces a great new RACE for 2014!
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
It has been 8 months since we last talked to Anna Frost (check out her original podcast HERE). She has been recovering from a couple debilitating injuries, but has continued to tour the globe representing TEAM SALOMON. She talks about her most recent trip to Morocco, where she trained with Mohammad Ahansal, 18-time finisher of the Marathon des Sables (winning 4 times and coming in 2nd ten times).
Anna talks candidly about how she learned to take time off so that she could heal and what kind of cross training she did to try and keep in shape. And find out what her next great adventure is.
Visit Anna's BLOG and take a look at Anna's cool JEWELRY.
You can follow Anna on Facebook or Twitter.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Anton has come off a busy year of running and training culminating in the release of the Joel Wolpert film, "In the High Country". (A MUST have $15 purchase)
Tony talks about:
- his mountain running life-style and philosophy
- running form - efficient and quick
- making the movie
- his Nolan's 14 adventure
- running and racing in Europe
HERE is the link to the first of three videos about Tony's attempt at Nolan's 14 this summer
HERE is the link to one of our favorite videos of Tony running.
HERE is the link to his Blog, "Riding the Wind"
JB Benna, producer of the film Unbreakable, is also a heck of a runner. He proved this in October 2013 by breaking the 175 mile unsupported Tahoe Rim Trail FKT at 58h 43m 12s! JB attempted the run in honor of Michael Popov, the previous record holder, who passed away tragically in 2012. JB explains Why and his training, race, fuel, and hydration strategies, lessons learned and how he became friends with his individual body parts.
Check out the other cool films JB has produced at Journey Film
Here is a map of the Tahoe Rim Trail
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Candice Burt, elite trail runner and active blogger, recently created a glossary of terms that trail runners use. For example:
- Paleo
- Bonk
- FKT
- Minimalist
Finally, there is a simple dictionary for you to share with your non-trail running friends and family so they can join in the conversation and understand what you are trying to communicate.
Candice's blog can be found HERE
Check out the races that she directs / co-directs at Bellingham Trail Running
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Download a free audio book at Audible
Keith Hatfield Keith is a certified physician assistant of 15 years who had a 10 year career as a certified athletic trainer prior to that, including two years working in professional baseball with the Kansas City Royals organization. He discusses the following common lower leg ailments that runners might experience:
- Runner's Knee
- IT Band (stretch video)
- Meniscus Pain
- Planter Faciiatis
As an athlete, Keith suffered from planter faciiatis and tried most of the products that help stretch the foot. Out of necessity, he invented the Hatfield Strap. If you suffer from planter faciiatis, you might want to give his sit strap a try.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Stephanie Howe, exercise physiologist, North Face elite runner, and coach, discusses nutrition with us. Stephanie is a coach with Rebound Oregon with Jay Dicharry (his podcast)
- Diet fads
- Super foods
- losing weight vs. improving fitness: how and when to focus on each
- Fish oils
- which carbs should you use when training/racing?
- iRunFar interview with Stephanie Howe after winning Speadgoat 50K on 2 weeks training after and injury.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Your race is a couple days away and you find out that the temperature is going to be unseasonably hot. How should you change your race strategy? Sunny Blende discusses what you should change and how the heat will affect you. She also teaches us that heat acclimatization will benefit us in multiple ways even if our race isn't hot! We reference the article that Sunny wrote for the September 2013 issue of UltraRunning Magazine.
Here is a list of our other podcasts with Sunny:
- December 4, 2011 Unbreakable Review
- February 21, 2012 Ultrafuel for Ultrarunners
- June 5, 2012 Fueling for your First Ultra
- September 21, 2012 Metabolic Efficiency Training
We also mentioned the Australian, Cliff Young. Here is a video.
Jimmy Dean Freeman sets his sites on the 2014 Last Great Race . This race combines 6 of the toughest 100M races in the same year. In preparation JDF shares his experiences at running AC and Leadville within 13 days of one another.
Jimmy Dean's Blog Inpired Running
Closing Song: Son's Gonna Rise by Citizen Cope
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Get your FREE audio book download at Audible
Start this podcast by watching this VIDEO
Sally McRae, Josh Spector, David Daley, and Billy Yang put together this training adventure challenge as a way to prepare for their upcoming race, Run Rabbit Run 100 mile race. A one day summit of the three largest peaks in Southern California - they dubbed it "The Triple Crown", but it has also been called the 8000M Challenge.
- Mt Jacinto, San Gorgonio, and Mt. Baldy
- 40 miles of running
- 14,500 vertical feet of climbing
- 18.5 hours total time
- 305 miles of driving between trail heads
Sally brings her posse (Josh, Billy, Colin Cooley, and Ethan Newberry) to talk about ADVENTURE TRAINING. It is a great way to mix up your training schedule and put yourself in a mock-type racing paradigm. It is a great way to build relationships with your friends and create some memories.
Take the Tailwind Challenge at: Tailwind Nutrition
Check out the cool headlamps made for trail running at Petzl
Get your FREE audio book download at Audible
Pura vida is a characteristic Costa Rican phrase. It literally means pure life, however, the real meaning is closer to "plenty of life", "full of life", "this is living!", "going great", or "real living"
What better way to celebrate Pura Vida and trail running than to take a vacation to Costa Rica and participate in La Ruta Trail Race, a 50K or 100K of challenging trails.
- Wanna make it even better? How about inviting some Tarahumara to participate and give some of the entry fees to their struggling tribes.
- Wanna make it even better? If you are a TRN member (and let them know), you will get a $100 discount on the race entry!
Roman Urbina, a world-class multisport athlete who also puts on the Ruta de Los Conquistadore, a three-day mountain bike race that goes from the pacific to the atlantic - also named as Time Magazines, "top 10 most difficult endurance races" - has developed a trail race that you will love!
The 100K was described by famed Tarahumara, Silvino Cuberase Quimare (From the Novel Born to Run) as "one of the hardest ultras I've done". It claims 13,000-foot total elevation gain and tropical heat for the first half of the race. HERE is a fun video that Costa Rica TV produced.
If you are interested, please contact Roman and he will even help make arrangements for you, your family, and friends: rurbina@adventurerace.com
Get a free audio book download at www.audiblepodcast.com/trn
Warren joins us to talk about what has been on his mind:
- Running isn't just for runners anymore. Despite your epigenetics, there are more people running today - even those who with body types that do not lend themselves to this sport. Boils down to the nature v. nurture debate.
- His new diet: no wheat, dairy, sugar, alcohol, and caffeine. After a month, guess how he feels?
- Fell running (or mountain running) popular in Northern England. Originated in Scotland in 1040.
- Stu Mittleman, "Slow Burn: Burn Fat Faster by Exercising Slower"
- The Skinny on Obesity 7 part video series
- The new Royal prince and how that will effect trail running around the world.
Dr. Mark has had a busy summer. He recently returned from running the oldest and largest ultra marathon, Comrades Marathon in South Africa. This 89 km course started in 1921 and has nearly 20,000 participants annually. Our Dr. finished a respectable 869 out of 19,524. While he was out there, he also attended the Sports Medical Conference with Dr. Tim Noakes.
Check out our web site for more links that we talked about www.trailrunnernation.com
In 2012, Vanessa quit her job, sold all her possessions, purchased and RV and set off to live a life she had been dreaming of. She and her companion, Shacky, are traveling around the Americas " living day-to-day, bartering or trading for things that we need, sometimes doing freelance or contract work, and following our whims wherever they take us". We talk to Vanessa about her new book, "The Summit Seeker" a story of her life and how she has ventured to this point. She shares what she has learned about running from Malcom Gladwell, Alberto Salazar and Bilbo Baggins.
Ryan Green PhD has directed his mental prowess into the running shoe. Ryan Green is the managing partner in Varsity Sports, a running specialty store with 4 locations in Louisiana. He holds a PhD in kinesiology and a certified Athletic Trainer.
- How many miles should your shoes last?
- Yea or Nay to rotating your shoes?
- Shoelaces
- zero drop
- washing machines
- running gait and more
Sally McRae joins us to talk about the most common questions and issues she is asked by the athletes she coaches:
- How do I deal with injuries?
- How much do I need to run?
- What about Cross Training?
- Nutrition?
- Why are you the "yellow runner"?
- How do you balance being a Mom, business owner, coach and STILL find time for your personal training?
Dr. Steven Gangemi joins Faith, Don and Scott to talk about important trail running topics:
- Spray on tans.
- Groupon.
- Glycemic index.
- Trigeeks.
- Crossfit peeing.
- Knee pain.
- Groupon.
- Is orange the new tan?
- Running depression.
- Spray on tanning.
- Waking up at night hungry.
- Racing too often.
- Skippy Super Chunk Peanut Butter.
- Periodization.
- Groupon. Simple!
Sally McRae joins us to talk about the most common questions and issues she is asked by the athletes she coaches:
- How do I deal with injuries?
- How much do I need to run?
- What about Cross Training?
- Nutrition?
- Why are you the "yellow runner"?
- How do you balance being a Mom, business owner, coach and STILL find time for your personal training?
In the shadow of the 2013 Western States 100 mile endurance Run, Scott, Faith and Don talk about the WS100 experience. What's all the hype? Is it different than any other run? We take on the experience of the volunteers, pacers, crew and runner.
Dominic Grossman and Katie Desplinter have had the benefit of running in the lead pack for many years. What you may not know about them is that when they are not racing, they are avid volunteers pacing or crewing others. Dom and Katie record this podcast pre-Western States 100 - where Dominic paced Tim Olsen to his second win in the second hottest year.
We talk about strategies that can help you pace or crew AND how you, as a racer, can help your pacer and crew help you.
We join Ultralegend Tim Twietmeyer and Ultrarunner/Race Director Craig Thornley as we discuss the "Rules of the Trail" Who knew there are 18 rules for running Western States 100? Apparently each rule is a result of a circumstance that actually happened happened during the race.
In the Northern Hemisphere, we are now approaching the heat of the summer. Make sure you prepare yourself by listening and learning from a couple people that really know how to train for heat. Jimmy Dean Freeman, SoCal Coyotes, joins us with his friend Danny Westergaard. Danny has run Badwater 6 times and done a triple crossing of Badwater (875 miles). In seven years, Danny has crossed the Death Valley 16 times!
- How long should it take to become aclimated?
- What strategies work best?
- What advantages will you have if aclimated?
Ian Torrence has a deep resume of trail ultras:
- Finished over 170 ultras and has won over 50!
- In 1999, he finished 16 ultras and 1 marathon and won 12.
- In 2002, he completed the Grand Slam of Ultras
- 18 JFK finishes including 11 top ten finishes
He currently resides in the trail running mecca of Flagstaff, AZ where he trains and coaches for McMillan Running as their ultra-marathon coach. Ian talks to us about his experiences and how his body and training has changed over time, how he has adjusted his training to continue to race successfully and tips he feels will help you build a bonk proof body.
Gary Avery said, "Optimal Stress + Optimal Rest = Optimal Progress"
Greg joins us from McMillan Running, an online resource / coaching for runners, to discuss how important REST is in our training. He explains why "the most difficult situation is to be the fittest spectator at a race". In a recent Runner's World article, "Give it a Rest", Greg explains how better we perform when we incorporate rest into our training schedules: rest during our weekly program and after a race.
Closing Song: "Feeling Way Too Damn Good" by Nickleback.
To reach your athletic potential, Dr. Phil Maffetone shares the secret ingredient is in the kitchen. Nutrition is the foundation for performance and recovery. We open his Big Red Book and ask the author to connect his content to the trail. We discuss protein, fats and carbohydrates as we literally sit at the kitchen table with Dr. Maffetone.
Closing Song by Dr. Phil Maffetone Title Rosemary
https://itunes.apple.com/us/album/we-all-need/id211046312
Join Ashey and Jimmy Dean Freeman as they share their adventure at the inagural Salon Sea Ultramarathon. Heat, rain, wind, COLD, 81 miles and 9,000 feet of climbing can make for an interesting race. What can make it more interesting? This is a team sport. Grab three of your closest running partners, strap on the same bib number and run together. This is NOT a relay.
Find Jimmy Dean Freeman at http://www.socalcoyotes.com/
Find Ashely Walsh at http://ashruns100s.com/
Follow Jimmy on Twitter @CoachJimmyDean
Follow Ashley on Twitter @Ashruns100s
Terry Orsi, aka Barefoot Terry, recently completed his first 50 mile event. We talk to Terry about how he began running barefoot, why he advocates barefoot running and how he keeps his feet "smooth as a baby's bottom".
Dr. Steven Gangemi, aka the Sock Doc, joins the TRN podcast crew to discuss the training benefits of heavy breathing. Aerobic vs Anaerobic Training is a hot topic in the endurance community. How much, when, and why are questions we present to the doc. What follows is a great conversation and in the end we all learn a ton. Even Dr. Gangemi, who learns that the podcast crew has a lot to learn!
The trail doesn't come with directions. Jimmy Dean and Kate Freeman join the regular podcast crew to discuss the do's and don'ts of trail conduct. Tune in and compare your trail manners with the opinions of the TRN podcast team.
Dr. Gangemi, AKA The Sock Doc, joins us as we discuss shoes, orthotics, ice, stretching and more. The Sock Doc is an accomplished athlete and an expert in soft tissue management and body mechanics. Sounds like a guy we would like to take on a run.
SoCal Coyotes Running Team's lead dog and every runner's coach Jimmy Dean Freeman joins us to discuss...well we may have to listen again to know exactly what we discussed! Take this podcast to the trail head and hang out with us as we chat about...stuff.
Trail running is full of challenges and solutions. So TrailRunnerNation.com has helped us prepare part dos in the podcast series: The top ten things every trail runner must know part 2. We talk trying new things on race day, what trailrunners carry in their packs and we even mention yoyos.
We asked TrailRunnerNation to share with us the hidden secrets of the trail. The do's and some of the don'ts and the whats and hows are clarified on this podcast. In the event of a Bonk break open this podcast and apply liberally.
Check out our first podcast which explains just what is the Trail Runner Nation, how to get involved and what to expect from future episodes and around the website.
