Trail Runner Nation

More Data. Better Gear. Slower Runners? | EP 791

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Jul 2026 21:00:00 +0000

Runners have more data, technology, nutrition products, and training advice than ever, so why does Dr. Phil Maffetonebelieve many of us are actually getting slower and less healthy? In this wide-ranging conversation, Phil challenges the resurgence of high-carbohydrate fueling, explains why building a strong aerobic system still matters, and shares how he used heart-rate training decades before it became mainstream. He breaks down the Maffetone Method, why runners should measure training by time rather than miles, and how slowing down today can ultimately help you run faster tomorrow. The conversation also explores the difference between collecting data and actually using it intelligently, along with Phil’s belief that diet and metabolic health can quietly undermine even the best training plan. And in classic Phil fashion, the discussion eventually wanders into music, creativity, awareness, and why becoming a better runner may require developing more of yourself than just your legs.

LINKS TO CHECK OUT

More about Maffetone Method and the Two-Week Test
Maffetone Music - where most of the updated research is published and, of course, his music

EPISODE SPONSORS
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100.
Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

02:12 | What Runners Are Still Getting Wrong Phil argues that despite decades of new research and technology, runners continue to repeat many of the same mistakes around training and nutrition.

03:18 | The Return of High-Carb Fueling
The conversation tackles the trend toward extremely high carbohydrate intake during endurance events and Phil’s strong disagreement with the direction it’s taking.

09:08 | The Heart-Rate Experiment That Changed Everything
Phil tells the story of putting an early heart-rate monitor on Mark Allen and asking one of the world’s best triathletes to dramatically slow down in order to eventually get faster.

14:44 | Are We Using All This Data Wrong?
With runners surrounded by watches and metrics, Phil explains why collecting numbers is very different from using them intelligently.

18:32 | How the Maffetone Method Actually Works
Phil explains aerobic heart-rate training, why runners shouldn’t necessarily train together at the same pace, and why he prefers measuring training by time instead of mileage.

27:28 | Are Today’s Runners Actually Healthier?
Despite record-breaking performances at the elite level, Phil argues that the broader running population is getting slower and points to metabolic health and excess body fat as major concerns.

46:16 | Want to Be a Better Runner? Do More Things
The conversation expands beyond training as Phil explains how music, creativity, awareness, and a more varied life can contribute to becoming a better athlete and a more complete human.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Has Trail Running Lost Its Soul? | EP 790

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 15 Jul 2026 22:03:00 +0000

Trail running has grown from a small community of passionate runners into a global sport, bringing bigger races, better gear, international competition, and more opportunities than ever before. Gaël Dutigny shares a firsthand account of witnessing UTMB from its very first edition in 2003 and reflects on how its evolution mirrors the growth of trail running itself. The conversation explores both sides of that growth, from crowded lotteries and commercialization to innovations in equipment, race organization, and worldwide access to incredible events. Along the way, Gaël, Don, and Scott discuss what makes iconic races so special, why local races still matter, and how runners can stay connected to the welcoming culture that first drew so many to the trails. It's a thoughtful discussion about preserving the soul of trail running while embracing the sport's exciting future.

Links:

Gaël Dutigny's Substack
UltraRunning Magazine

EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together.

RunMotion Coach: Whether you're training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

00:00 | How UTMB Began Gaël shares what it was like covering the very first UTMB in 2003 and why the race immediately felt different from anything else in endurance sports.

11:00 | From Local Race to Global Icon How UTMB grew from an adventurous mountain race into one of the biggest brands in trail running.

26:00 | Has Success Made Trail Running Harder to Access? The discussion turns to lotteries, qualifiers, and whether iconic races have become too difficult for everyday runners to experience.

37:00 | The Benefits of Growth Why commercialization has also brought lighter gear, better shoes, safer races, and more opportunities for runners around the world.

46:00 | You Don't Need UTMB to Belong A reminder that unforgettable trail running experiences can still be found at local races and on your favorite hometown trails.

1:00:00 | Protecting the Spirit of Trail Running Gaël, Don, and Scott discuss how runners can embrace the sport's growth without losing the welcoming community that makes trail running unique.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

You're Probably Using Caffeine Wrong | EP 789

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 9 Jul 2026 23:56:00 +0000

Caffeine is one of the most researched performance enhancers in endurance sports, yet most runners know surprisingly little about how to use it effectively. In this conversation, Stone Creek Coffee founders Eric Resch and Amy Balestrieri separate the science from the myths, discussing when caffeine actually helps performance, why timing matters more than quantity, and how too much can hurt your sleep and recovery. They also explore why that morning cup of coffee is about far more than caffeine, touching on the rituals, psychology, and community that make coffee such an important part of endurance culture. Along the way, you'll learn about caffeine tolerance, race-day strategies, common misconceptions like dehydration, and even what goes into producing a truly great cup of coffee. You'll come away with a better understanding of how to make caffeine work for you and a new appreciation for the cup of coffee that starts so many great adventures.

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

Timestamps 00:00 | Why Caffeine Matters to Endurance Athletes

The discussion begins with why caffeine has become such a staple of trail running and what science actually says about its performance benefits.

07:00 | Coffee Is More Than Just Caffeine

Eric and Amy explain why your morning coffee ritual is as much psychological as it is physiological.

14:00 | How to Use Caffeine for Training and Racing

Practical advice on timing, dosage, long runs, and race-day strategies to get the most from caffeine.

20:30 | Busting Common Coffee Myths

The group tackles questions about dehydration, dark vs. light roast, caffeine levels, and energy drinks.

29:00 | From Coffee Farm to Your Mug

A behind-the-scenes look at how specialty coffee is grown, sourced, roasted, and why quality matters.

38:30 | Finding the Right Coffee Routine

The conversation shifts back to runners, covering caffeine tolerance, sleep, recovery, and building a routine that works for your body.

55:00 | Introducing The Long Run Blend

Eric and Amy share the story behind Stone Creek Coffee's custom Trail Runner Nation blend and why it was designed specifically for endurance athletes.

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EP 788: The Hardest Part Wasn't the Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Jul 2026 03:59:00 +0000

Marc Hopkins, author of Hard Things, set out to write a book about running the Bigfoot 200, but what emerged was something much deeper. In this conversation, he shares how endurance running became the lens through which he uncovered old stories about self-worth, fear, identity, and the belief that one more finish line would finally make him enough. Together, we explore why runners chase hard things, the difference between simply enduring life and living with purpose, and how the trail can expose what's really driving us. Marc also opens up about surviving a 99% heart blockage, learning when grit is a strength and when it's time to stop, and why vulnerability may be the toughest skill endurance athletes ever develop. If you've ever wondered why you run, or found yourself learning more about your life than your splits during a long run, this conversation will stay with you long after the episode ends.

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There™ with Altra.

Timestamps 00:00 | Why We Chase Hard Things

Marc explains how a book about the Bigfoot 200 became an honest look at identity, purpose, and the reasons we pursue difficult goals.

08:00 | Enduring vs. Endurance

The conversation explores the difference between simply surviving life and intentionally moving toward something meaningful.

18:30 | The Finish Line Won't Make You Whole

Marc shares how he believed one more race would finally prove his worth, and why that mindset eventually fell apart.

30:30 | Lessons From a 99% Heart Blockage

A life-threatening diagnosis forced Marc to rethink strength, vulnerability, and what it really means to listen to your body.

43:30 | The Pebble in Your Shoe

A simple refrigerator magnet from Marc's childhood became one of the biggest life lessons in the entire book.

49:00 | Why the Next Finish Line Isn't the Answer

The hosts discuss identity, self-worth, and why chasing bigger races can never solve what's happening inside.

53:30 | When Can You Finally Call Yourself a Runner?

Marc explains why comparison steals joy and why every runner, regardless of pace or body type, belongs on the trail.

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EP 787: Aging as an Athlete- What Climbers Know About Longevity That Runners Need

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 24 Jun 2026 17:02:00 +0000

What if getting older doesn't mean doing less, but doing it better? In this installment of the Aging as an Athlete series, legendary ultrarunner Krissy Moehl welcomes longtime climber and Patagonia ambassador Kate Rutherford for a conversation about longevity, purpose, and evolving with age. Kate shares how decades of climbing taught her that technical skill, efficiency, and joy can eventually outweigh youthful strength and endurance. The discussion explores everything from body awareness and recovery to nutrition, community, and why learning to focus on what truly matters becomes one of the greatest athletic advantages. Whether you're a runner, climber, or simply hoping to stay active for life, this episode offers a refreshing perspective on growing older without giving up adventure.

Kate is a long time professional climber, artist, advocate for wilderness, eater of leafy organic greens, president of Farm To Crag, and product line manager at Patagonia. Her passion for climbing has taken her all over the world including first ascents on Fitz Roy in Patagonia, Kenya, Iran, and Venezuela, a free ascent of El Capitan's Free Rider. She has had the opportunity to work with some amazing organizations, including Patagonia, La Sportiva, Edelrid, Black Diamond, Clif Bar, the Access Fund, and the American Alpine club. The combination of climbing, a biology degree from the Colorado College, rural homesteading in Alaska, subsistence hunting and fishing, carrots from Mom's garden, and watching organic regenerative agriculture's ability to combat climate change, has led me to co-found Farm to Crag. It is the perfect blend of climbing, stories, farms, maps, organic greens, environmental activism, and dinner parties.

Check out Farm to Crag

Episode Sponsor: Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN Stay Out There™ with Altra.

Stone Creek Coffee: Start every adventure with The Long Run, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code LONGRUN20. Every cup is an invitation to be part of a community that goes farther together.

TimeStamps

00:00 | Growing Older Without Growing Smaller

Krissy introduces climber Kate Rutherford and explores how aging can expand our relationship with movement instead of limiting it.

09:00 | Community, Trust, and Doing Hard Things

Kate explains the unique culture of climbing and why shared challenges create lifelong bonds.

17:00 | Trading Strength for Skill

The conversation explores how technical ability, efficiency, and body awareness become greater assets than raw physical power.

28:00 | The Power of Staying Present

From climbing walls to mountain trails, focusing on the next move instead of the finish line changes everything.

39:00 | Why Power Training Matters More With Age

Kate shares how short, intentional strength work has helped her continue pursuing big mountain objectives.

48:00 | Fueling for a Lifetime Outdoors

Nutrition, recovery, and whole foods become central themes as the discussion shifts toward long-term health and performance.

56:00 | Building a Legacy Beyond Sport

The episode closes with Farm to Crag, environmental stewardship, and the idea that the greatest adventures are those that strengthen both people and places.

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EP 786: Everything You Need to Know Before Western States

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Jun 2026 02:52:00 +0000

Western States is more than a 100-mile race. For many ultrarunners, it's the unofficial holiday that defines the season. In this annual Trail Runner Nation tradition, Andy Jones-Wilkins returns to break down the 2026 Western States field, explain the stories behind the biggest contenders, and help everyday runners understand who to watch when race day arrives. Along the way, the conversation explores the race's unique culture, its history, the lottery system, the legendary Golden Hour finish, and why Western States continues to hold a special place in trail running despite the sport's rapid evolution. If you're following the race from home or standing somewhere along the course, this episode provides the context that transforms names on a start list into stories worth following. By the end, you'll be just as excited for Statesmas as AJW is.

Episode Sponsor:

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. Learn more about Altra Fit Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN Stay Out There™ with Altra.

TimeStamps: 00:00 | Welcome to Statesmas AJW explains why Western States has become trail running's biggest annual celebration and why the excitement starts weeks before race day.

05:00 | What Makes Western States So Special? The discussion explores the history, atmosphere, traditions, and unique energy that make this race unlike any other.

13:00 | Course Conditions and What to Expect in 2026 With virtually no snowpack and a dry trail, the hosts discuss how this year's conditions could shape the race.

19:00 | Breaking Down the Women's Race AJW highlights the favorites, dangerous newcomers, and rising stars who could battle for the podium.

42:00 | The Men's Race Preview From Jim Walmsley and Kilian Jornet to emerging contenders and dark horses, the elite field gets a thorough analysis.

56:00 | How Western States Earned Its Legendary Status The conversation dives into the lottery, qualifying system, volunteers, race traditions, and why earning a bib means so much.

1:00:00 | Final Podium Predictions AJW reveals his official picks, shares bold predictions, and offers a few runners that fans shouldn't overlook.

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EP 785: Why Fitness isn't Enough

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 11 Jun 2026 20:41:00 +0000

What separates great ultrarunners from everyone else isn't just fitness. It's how they think. In this conversation, legendary coach and runner Ian Sharman shares the philosophy behind his new book The Art of Ultrarunning, explaining why execution, adaptability, and purpose matter just as much as training miles. Through stories from his Grand Slam of Ultrarunning record, hard-earned racing mistakes, and years of coaching athletes of every level, Ian reveals how to stay motivated, pace smarter, and perform your best when everything starts falling apart. The discussion goes well beyond racing, exploring consistency, ego, resilience, and why success often comes from making better decisions instead of simply pushing harder. Despite your experience or goals, this episode offers practical lessons that can improve both your running and the way you approach challenges off the trail. Learn more about Ian at Sharman Ultra.

Episode Sponsors: Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

Timestamps:

00:00 | Why "The Art" of Ultrarunning? Ian explains why successful racing is about combining science with execution and why ultrarunning is as much an art as it is physiology.

09:00 | Finding Your Purpose The conversation explores why every run should have intention and how a meaningful "why" helps runners push through difficult moments.

20:00 | Adapting When Goals Slip Away Ian discusses how successful runners adjust expectations during a race instead of giving up when their original goal becomes unrealistic.

39:00 | Consistency Beats Hero Workouts Why small, repeatable actions build stronger athletes than occasional epic training sessions, and how consistency shaped Ian's career.

47:00 | Training Is Practice for Decision Making Running isn't just building fitness. Every workout teaches pacing, body awareness, problem solving, and race execution.

56:00 | The Grand Slam Battle with Nick Clark Ian shares the remarkable story of chasing the Grand Slam record through four 100-mile races while battling one of his closest competitors every step of the way.

1:01:00 | Racing Yourself Instead of Your Competition One of the episode's biggest lessons: take care of your own race first, then compete when the time is right. Execution nearly always beats emotion.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 784: The Future of Trail Running Is Being Decided Right Now

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Jun 2026 04:34:00 +0000

Tim Tollefson returns to Trail Runner Nation for a wide-ranging conversation about what makes trail running special and what happens as the sport continues to grow. Using a "Wheel of Trail Running" format, the discussion lands on two big topics: cultivating the next generation of trail stewards and the ongoing professionalization of trail running. Tim shares how his work with Runners for Public Lands and Mammoth Trail Fest has changed the way he views trails, volunteerism, and the responsibility runners have to give back to the places they love. The conversation explores everything from carrying a small saw on training runs to the challenges and opportunities created by big sponsors, larger race organizations, and growing prize purses. Throughout the episode, Tim makes a compelling case that trail running's future depends on balancing growth with the community values that built the sport. It's an honest look at how runners can help preserve trail culture while welcoming more people into it.

Timestamps 00:00 | Welcome Back, Tim Tollefson. Tim shares updates from Mammoth Lakes and explains why the Eastern Sierra continues to inspire his running and community work. 05:45 | California Carpet and Gravel Running. A conversation about trail surfaces, the rise of gravel running, and how the sport continues to evolve. 11:45 | Why Trail Stewardship Matters. Tim discusses his work with Runners for Public Lands and why every runner should consider giving back to the trails they use. 22:00 | How Runners Can Get Involved. Practical ways to participate in trail work, volunteer projects, and local stewardship efforts. 30:00 | The Professionalization of Trail Running. The group explores sponsorships, prize money, corporate investment, and how the sport has changed over the past decade. 43:00 | Building Mammoth Trail Fest. Tim shares the vision behind Mammoth Trail Fest and how community, storytelling, and stewardship shape the event. 53:00 | What Trail Running Could Look Like in 2036. A look ahead at the future of the sport and the values Tim hopes will remain at its core.

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EP 783: The Supplement Runners Should Consider

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 May 2026 00:26:00 +0000

Creatine has long been boxed into the weight-room world, but this episode opens the door to a much bigger conversation for trail runners and endurance athletes. Creatine is something surprisingly simple, "right within the reach of a glass," that may help athletes become stronger, faster, healthier, and more resilient. We discuss with Dr. Dan Pardi, Chief Health Officer at Qualia Life Sciences, whether this familiar supplement can support not just performance, but long-term health and better daily function. For runners who usually think about carbs, hydration, shoes, and mileage first, creatine offers a different kind of performance question: what if strength, recovery, and durability start with something small and easy? It's a practical topic for athletes who want to keep moving well, aging well, and showing up stronger on the trail.

Links

Qualia Life Instagram
Try Creatine out with a 15% discount HERE

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

TimeStamps

00:02 – Welcome to Trail Runner Nation Scott opens the episode by inviting listeners into the conversation and setting the tone around becoming faster, healthier, and stronger athletes.

00:21 – Why Creatine Matters for Runners Don introduces creatine as the central topic and frames it as a surprisingly accessible tool that could support performance and health.

00:36 – Setting the Energy for the Conversation The hosts land the opening with a light, upbeat exchange before the main discussion begins.

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EP 782: Fear Isn't the Enemy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 21 May 2026 23:03:00 +0000

Writer and ultrarunner Gaël Dutigny joins us to talk about his Ultra Running Magazine article, "Fear Isn't a Weakness," and why fear may be one of the most misunderstood tools in endurance sports. Gaël shares how, even after finishing UTMB four times and racing in deserts, jungles, mountains, and even Iraq during wartime, fear still shows up before and during big efforts. The conversation reframes fear not as something to suppress, but as information that can sharpen decision-making, expose your true "why," and help you respect the environment you're moving through. We also talk about the thin line between fear that freezes you and fear that helps you function, especially in long mountain races where fatigue, darkness, cutoffs, hallucinations, and self-doubt all start stirring the pot. One of the most useful takeaways for trail runners is that mental preparation deserves the same attention as physical training, because knowing yourself may be just as important as knowing your pace, gear, or nutrition plan.

Links:

Gaël Dutigny's Substack
UltraRunning Magazine
"Race to the Summit" Dean Potter's documentary on Netflix

Episode Sponsors:

True Nutrition: Customized quality protein: Use Code TRNSummer and get 25% off between May 22-25 for their Memorial Day Sale!

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps

00:00 | Is Fear Holding You Back or Helping You? Scott opens the conversation by asking whether fear on the trail is something to overcome or something that may actually guide us.

02:40 | Why Gaël Wrote About Fear Gaël explains how decades of running in mountains, deserts, jungles, and difficult environments shaped his view that fear is a deep part of the sport.

05:15 | Why Experience Doesn't Eliminate Fear Even after multiple UTMB finishes and other major races, Gaël shares why fear still shows up and why that may be healthy.

11:30 | Training Fear Before Race Day The discussion turns to how runners can practice facing fear in training, whether that means darkness, distance, terrain, isolation, or uncertainty.

21:20 | Fear as a Decision-Making Tool: How fear can sharpen awareness and help runners make better choices instead of simply pushing blindly forward.

27:15 | Mental Health as Performance Training Gaël makes the case that talking to a sports psychologist or therapist is not weakness, but another form of training for hard things.

44:20 | Fear, DNFs, and Knowing Your Why The group talks about how fear of failure, social pressure, and shallow motivation can unravel a race when things get hard.

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EP 781: The Finish Line That Changed Everything

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 14 May 2026 21:43:00 +0000

ode we are joined by Brian Morrison, author of Given to Fly: A Story of Tragedy, Triumph, and Realization at Western States 100, about one of the most unforgettable finishes in ultrarunning history. Brian takes listeners back to the 2006 Western States 100, where he was leading the race before collapsing on the Placer High School track just steps from victory, later being disqualified because he received assistance crossing the finish line. The conversation explores how Scott Jurek's belief in him helped Brian transform from a talented but relatively unproven runner into someone who truly believed he could win Western States. But the heart of the episode is not just the collapse, it is the decade that followed, as Brian wrestled with regret, obsession, identity, family, and the need to return in 2016 to finally finish the race on his own terms. For trail runners and endurance athletes, this episode is a powerful reminder that failure is not always the opposite of success, sometimes it becomes the thing that reshapes us, redirects us, and teaches us what the finish line could never have taught alone.

Links

YouTube video, "A Decade On" by GingerRunner
Link to buy the Book

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps

00:00 – The Moment That Almost Defined Him Scott introduces Brian Morrison and sets up the unforgettable 2006 Western States finish that became the centerpiece of Brian's story.

01:48 – Scott Jurek's Belief Changes Everything Brian explains how Scott Jurek told him he could carry the torch for Seattle and win Western States, planting a belief Brian had never fully considered before.

06:34 – Training Like a Western States Contender Brian describes the intense training block with Jurek, including Mount Si repeats, hard downhill work, and the psychological shift from hoping to win to believing he could.

15:30 – Race Day: Heat, Strategy, and the Chase Brian walks through the 2006 race, from the early miles to picking up Scott Jurek at Foresthill and hunting down the leaders before the river crossing.

24:00 – The Final Miles Begin to Unravel After No Hands Bridge, Brian starts running scared, convinced Graham Cooper is closing fast, and the effort begins to push him past the edge.

28:37 – Collapse on the Track Brian reaches the Placer High School track first but blacks out, collapses repeatedly, and later learns he has been disqualified despite crossing the finish line.

38:17 – Ten Years of Haunting and the Return Brian shares how the race followed him for a decade, why he returned in 2016, and how finishing with his family finally allowed him to see the experience differently.

56:22 – Writing the Book and Finding the Realization Brian explains why he wrote Given to Fly, how the process helped him understand his deeper motivations, and why he now sees the whole experience not as redemption, but as a gift.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 780: The Woman Who Ran 600 Miles

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 6 May 2026 20:59:00 +0000

Megan Eckert returns to Trail Runner Nation after an extraordinary stretch in endurance racing, including a third place at Cocadona 250, setting a women's world record at Big's Backyard Ultra and becoming the first woman to run more than 600 miles in six days. She explains why backyard ultras are less about speed and more about solving the strange little puzzle of time, sleep, food, heat, pacing, and decision-making, one hour at a time. The conversation gets into what happens when the body starts swelling after days of effort, how recovery has to be tested carefully, and why a runner's "toolbox" matters more than a perfect race plan. Megan also shares how mantras, gratitude, crew support, short sleep strategies, and breaking huge goals into smaller chunks helped her keep moving when the mental fog rolled in. The big takeaway is that toughness is not always loud or dramatic. Sometimes it looks like patience, curiosity, a good crew, and the willingness to step back into the corral one more time.

Links:

SharmanUltra Coaching - Megan
Previous Episode with Megan: EP 685: Running in Circles - Backyard Ultras

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps

00:00 | Megan Eckert's 600-Mile Breakthrough Scott introduces Megan's recent accomplishments, including her Big's Backyard Ultra world record and becoming the first woman to run more than 600 miles in six days.

02:10 | What Happens to the Body After 600 Miles Megan describes the swelling, inflammation, and strange physical effects that showed up late in the six-day race.

03:10 | Recovery Is Not a Formula She explains how recovery depends on the race, the body's feedback, heart rate, feet, legs, and the willingness to test movement and back off when needed.

04:14 | How Backyard Ultras Actually Work Megan breaks down the format: 4.17 miles every hour, starting again and again until only one runner remains.

06:16 | The Race She's Most Proud Of Megan shares why Run Rabbit Run stands out, not because it was perfect, but because she had to work through an off day almost from the beginning.

14:16 | The Tools That Keep You Moving The conversation shifts to mantras, knowing your "why," gratitude, and the mental tools runners build through hard training and bad races.

19:34 | Solving the Puzzle of Time Megan explains why backyard racing fascinates her: it is not about being fastest, but about balancing pace, rest, calories, sleep, and strategy.

25:46 | Training Yourself to Sleep Fast She talks about using an eye mask, lowering heart rate before lying down, and noise-canceling headphones to help the body shut down quickly during long races.

27:55 | Why Women Are Thriving in Long Events Megan reflects on the growing participation of women in backyard and multi-day racing and why the format creates a welcoming space for many types of runners.

31:15 | Why Crew Becomes Critical Megan explains how sleep deprivation affects decision-making and why crew support becomes essential in the later stages of multi-day races.

35:16 | The Dark Places in a Six-Day Race She describes the strange feeling of being between two shores, unable to see where you started or where you are going, and how her crew helped her regain perspective.

43:30 | Coaching for Backyard Ultras vs. 50Ks Megan explains how training shifts for backyard races, with more emphasis on time on feet, double days, and learning to run when you do not feel like running.

47:00 | Sleep Deprivation and Trial-and-Error The group discusses whether sleep deprivation can really be trained, and Megan explains why her best sleep strategy is built around longer 45- to 90-minute cycles.

52:00 | What's Next for Megan Megan talks about taking on Cocodona 250 and applying what she has learned from looped and timed events to a very different kind of trail challenge.

55:13 | Who Should Try a Backyard Ultra? Megan closes with a simple message: the best attribute is curiosity, because you never know what you are capable of until you show up.

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EP 779: The Hidden Performance Cost of Sun Damage

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 May 2026 04:28:00 +0000

Returning guest, coach Colleen Miracle, joins us to talk about something many trail runners know they should care about but often ignore: sun protection. The conversation is based on Colleen's UltraSignup article "Why Ultrarunners Face a Higher Risk of Skin Cancer and Decreased Running Performance." Colleen shares her own experience with stage-one skin cancer on her lip, which began as what looked like a small freckle but turned out to be a wound that would not heal. The episode gets practical fast, covering SPF 30, UPF clothing, sun hoodies, lip sunscreen, reapplication during races, altitude exposure, cloudy-day risk, and why a "base tan" is not real protection. For endurance athletes, the biggest takeaway is that sun damage is not just a long-term health issue; during long efforts, your body may divert energy toward cooling and repairing damaged skin instead of helping you keep moving. It is a useful, slightly uncomfortable reminder that protecting your skin may be as important to longevity in the sport as shoes, fueling, or strength work.

Resources & Links:

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps

00:00 – The Sun as a Performance Threat Scott introduces the idea that UV exposure may affect not only skin cancer risk and aging, but also long-term running performance.

02:45 – Colleen's Skin Cancer Wake-Up Call Colleen shares how her own stage-one skin cancer diagnosis on her lip led her to interview her dermatologist and write about sun risk for ultrarunners.

05:30 – How Sun Damage Can Drain Your Body The group discusses how damaged skin may force the body to spend energy on cooling and repair when runners need that energy for movement, fueling, and staying strong.

07:15 – SPF, UPF, and What Actually Works Colleen explains the practical options runners can use, including SPF 30 or higher sunscreen, UPF clothing, sun hoodies, arm sleeves, and SPF lip protection.

14:25 – Why Sun Hoodies Are Showing Up More in Ultras The conversation turns to lightweight sun hoodies, why runners in hot and exposed environments use them, and why you should practice with them before race day.

17:50 – The Base Tan Myth and Other Bad Ideas Colleen pushes back on the idea that a base tan protects runners and explains why tanning still means skin damage.

31:45 – Timing, Altitude, Clouds, and Race-Day Habits They cover how early morning runs reduce exposure, why altitude increases risk, why cloudy days still matter, and how runners can build sunscreen reapplication into race routines.

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EP 778: Audio Magazine- The Run That Changes Your Brain

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Apr 2026 23:39:00 +0000

Audio Magazine episode! Long-time friend, Warren Pole joins us to trade ideas, stories, and thought-provoking topics from the world of endurance sports. We talk about everything from whether races should ban in-race filming to the surprising ways ultrarunning might temporarily damage red blood cells and what that means for recovery. Warren brings a sharp perspective on long-term health, framing running as an investment that compounds over time, especially when paired with better nutrition. The conversation also explores how beginners can cut through noise and focus on simple fundamentals like cadence and effort, while questioning whether trends like "gravel running" are innovation or just clever marketing. Along the way, we highlight how trail running uniquely benefits mental health, reinforcing why time on the trails feels different than pounding pavement.

Check out 33 Fuel for amazing and healthy products that will help you live healthier. If you live in the USA, you can buy their Ultimate Daily Greens via Amazon HERE.

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps

00:00 – Reunion & Format Setup Scott and Don welcome Warren back and explain the fast-paced "audio magazine" format.

11:00 – Should Races Ban Content Creation? Debate on whether filming during races helps grow the sport or distracts from it.

24:00 – What Running Really Does to Your Body Discussion of research on red blood cell damage and what it means for performance and recovery.

30:00 – Nutrition, Recovery, and Long-Term Health Warren explains why whole-food fueling may improve recovery and long-term outcomes.

39:00 – Learning to Run: What Actually Matters Simple, foundational advice for new runners like cadence, effort, and consistency.

50:00 – Trail Running and Mental Health Why running in nature has a stronger effect on mood, stress, and brain function.

54:00 – "Gravel Running" and the Future of the Sport Exploring whether new categories are helpful or just clever marketing.

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EP 777: Inside the Toughest Era of Ultrarunning

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Apr 2026 02:23:00 +0000

In this episode, we sit down with ultrarunning legend Hal Koerner and Ian Sharman to go beyond the race results and into the stories hidden between the aid stations. Hal reflects on the gritty era of ultrarunning when gear was simpler, races were rougher, and success often came down to who could stay calm while everything else unraveled. The conversation explores their approach to downhill running, how they learned to descend with confidence, and why many runners sabotage themselves by braking too much and overthinking every step. Hal also shares memorable moments from decades in the sport, including hallucinations, race-day mistakes, lessons from other legends, and the strange, beautiful chaos that unfolds after enough miles in the mountains. Along the way, we discuss how the sport has changed, from shoes and nutrition to the growing popularity of ultrarunning, while Hal remains the same smiling, endlessly curious runner with the grin that somehow survives even mile 90. By the end, the episode feels less like an interview and more like sitting beside a campfire with one of the sport's great storytellers while the mountains glow quietly in the background.

Check out

"Unbreakable" film

SharmanUltra.com coaching

Hal Koerner's Field Guide to Ultrarunning

Preorder Ian's book, "The Art of Ultrarunning: Tried & Tested Strategies for Long-Distance.

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps

06:00 – What Ultrarunning Used to Be Like Hal reflects on the early days of the sport, when aid stations were simpler, shoes were sketchier, and ultrarunners seemed stitched together from duct tape, stubbornness, and peanut butter sandwiches.

14:00 – The Downhill Running Advantage Hal explains why his ability to descend gave him an edge, how he learned to trust gravity, and why most runners unknowingly fight the trail on every downhill.

27:00 – Hallucinations, Mistakes & The Weird Stuff That Happens After 80 Miles The conversation drifts into race stories, strange moments, and the surreal carnival that begins when exhaustion starts repainting reality with a very crooked brush.

40:00 – How the Sport Has Changed The evolution of ultrarunning, from carbon shoes and nutrition science to the explosion of races, gear, and attention.

53:00 – The Lessons That Last Hal shares the wisdom he has gathered after decades in the mountains: stay adaptable, keep your sense of humor, and never lose the grin, even when the trail is trying very hard to take it from you.

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EP 776: Build Stronger Feet Before They Fail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 9 Apr 2026 22:03:00 +0000

In this follow-up conversation with Dr. Tonya Olson, we shift from fixing foot problems to preventing them by building stronger, more resilient feet before race day disaster strikes. Tonya explains that the biggest mistake runners make is not paying attention to their feet until something hurts, even though their feet have been quietly sending signals for months, like tiny grumpy trail prophets. The discussion explores how calluses, hot spots, toenails, and skin changes can reveal weaknesses in shoe choice, mobility, gait, and training habits. Tonya also unveils the surprising connection between foot problems and bigger biomechanical issues, explaining how limitations in the ankle, big toe, hips, and glutes can ripple down the kinetic chain like one bad domino tipping into another. We talk about simple weekly routines, mobility work, proprioception, and why "good enough" maintenance now can prevent a full-scale foot mutiny later. By the end, the episode makes a compelling case that resilient feet are not built in race week, but one small habit at a time.

Resources & Links:

Episode Sponsors:

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

Timestamps:

00:00 – Why We Ignore Our Feet Until It's Too Late Tonya explains why runners obsess over nutrition, pacing, and gear, yet somehow treat their feet like forgotten basement tenants until race day.

05:00 – Calluses, Skin, and What Your Feet Are Telling You How calluses, maceration, hot spots, and toenail changes can reveal problems with shoe fit, movement, and foot mechanics.

14:00 – The Simple Weekly Foot Routine Every Runner Needs Tonya lays out a practical, low-maintenance routine: inspect your feet after long runs, trim and file nails, moisturize, and look for warning signs before they become race-ending monsters.

20:00 – Why Foot Problems Start Higher Up the Chain A fascinating look at how mobility limitations in the ankle, big toe, hips, and glutes can lead to blisters, pain, and poor running mechanics. Your foot may be the smoke, but the fire could be somewhere upstream.

33:00 – Wobble Boards, Mobility, and Training Smarter The group discusses proprioception, ankle sprains, balance training, and which exercises actually transfer to better trail running.

48:00 – The Long Game: Keeping Your Feet Healthy for Decades Tonya explains why maintaining mobility and strength over time is the key to avoiding the stiff, cranky, "why does everything hurt now?" runner future

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EP 775: I Spent $4,500 on One Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Apr 2026 15:04:00 +0000

What are some of the real costs of running an ultra?

In this episode, ultra runner and coach Colleen Miracle talks about this, and it turns out the race entry is just the first pebble in the avalanche. We discuss the hidden expenses that pile up around an A-race: travel, nutrition, coaching, shoes, gear, hotels, rental cars, and the tiny financial gremlins that quietly multiply in the dark corners of race prep. Colleen shares that one of her hundred-mile races carried a $4,500 receipt, but she emphasizes that ultras can also be done on a shoestring with borrowed gear, local races, and simple nutrition. We wrestle with whether modern technology and gear have improved the sport or turned it into a glittering outdoor equipment bazaar with carbon-plated everything and hydration packs that resemble small spacecraft. Along the way, we celebrate community-driven "fat ass" races, the value of supporting race directors and small local events, and the idea that the memories, friendships, and growth from an ultra often outlast whatever else you could have bought with the money. In the end, the episode asks a bigger question: Is running expensive, or is it one of the best investments we make in ourselves?

Colleen's article in Ultrarunning Magazine

Check out Boundless Coaching

Episode Sponsors:

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

TIme Stamps

00:00 – The Real Cost of an A-Race Scott and Don introduce the idea that race fees are only the tip of the iceberg floating through your checking account like a frozen credit card statement. Travel, gear, coaching, food, and training all add up fast.

04:00 – Colleen's $4,500 Race Receipt Colleen explains how she calculated the true cost of one of her hundred milers, while also making the case that ultras can be done far more cheaply depending on your choices.

08:00 – Do You Really Need Expensive Gear? The conversation turns to GPS watches, hydration packs, carbon shoes, sunscreen, and whether trail running has become an arms race made of nylon, foam, and marketing copy.

18:00 – Why Race Fees Keep Rising Scott, Don, and Colleen discuss what race directors are actually paying for: permits, insurance, aid stations, safety, volunteers, swag, and the complicated circus tent behind every starting line.

23:30 – Fat Ass Races, Community & "Fat Heart" Running A joyful detour into old-school, low-cost grassroots races where the start line might be a stop sign and the bib comes from someone's home printer. Colleen proposes a better name: "Fat Heart Race."

27:00 – If You Could Go Back, Would You? The group debates whether they would trade today's expensive high-tech gear for the simpler, cheaper days of Timex watches, syrup bottles, and Snickers bars.

39:00 – Is It Worth the Money? The closing reflection: maybe the finish line medal isn't what you're really paying for. Maybe you're buying purpose, discipline, memories, friendships, and the version of yourself that only appears after a few predawn training runs and a questionable amount of squirrel's nut butter.

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EP 774: Aging As An Athlete- The Truth About Longevity in Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 26 Mar 2026 23:42:00 +0000

What if your best performance isn't behind you… it's just different now? In this Aging as an Athlete episode, Krissy Moehl joins again as co-host in a discussion with Bryce Thatcher.

Bryce Thatcher is a trail-running pioneer and founder of UltrAspire, who has spent over 40 years innovating hydration gear while living and embodying a lifelong commitment to mountain running and human-powered adventure.

We explore what it really takes to stay connected to trail running over decades. Bryce shares how a deep love of the outdoors and the human-powered movement form the foundation for long-term engagement in the sport. The conversation moves into how motivation evolves from personal performance to purpose, service, and community, while also addressing the tension between modern convenience and the sport's rugged roots. We reflect on gear innovation, race culture changes, and the importance of maintaining responsibility, resilience, and self-reliance on the trail. Bryce offers powerful insights on longevity, consistency, and adapting expectations as we age without losing joy. Ultimately, the episode is about staying grounded in your "why" while evolving with each season of life

Episode Sponsors:

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page

TImestamps:

02:30 – What Creates Longevity in the Sport Love of the outdoors + human-powered movement as the foundation for staying in trail running long-term.

08:00 – Origins, Gear Evolution & Finding Your "Why" Early days of the sport, how gear has changed, and the risk of losing intrinsic motivation.

13:30 – Redefining Performance: From PRs to "FK Me" Shifting from peak performance to personal best for your current stage of life.

19:00 – Has Trail Running Lost Its Edge? Discussion on race culture, aid stations, responsibility, and the tension between convenience and adventure.

27:00 – Solo vs Community: The Balance That Sustains Us Running as meditation vs shared experience, and why both matter for longevity.

34:00 – Adapting as You Age: Training, Gear & Recovery Cross-training, strength work, and evolving expectations to stay healthy and consistent.

55:00 – Advice to Your Younger (and Older) Self Consistency, simplicity, and long-term thinking as the keys to a lifetime in the sport.

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EP 773: Why We Choose to Suffer (And Love It)

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 19 Mar 2026 21:22:00 +0000

In this episode, we are joined again by coach Adam Kimble to explore the book, The Sweet Spot: The Pleasures of Suffering and the Search for Meaning by Paul Bloom, and discuss why endurance athletes voluntarily seek discomfort in pursuit of meaning, growth, and satisfaction. We discuss the concept of "benign masochism," highlighting how pain and pleasure are deeply intertwined in long races and hard efforts. We talk about internal versus external motivation, the power of anticipation, and how reframing challenges can shape both performance and mindset. We explore flow state, decision-making under fatigue, and why doing hard things helps us better appreciate everyday life. Ultimately, the episode reflects on how endurance sports create community, reveal character, and provide a powerful lens for understanding human behavior and purpose.

Check out more about Adam and hire him as a coach HERE

Sponsors:

Tifosi Optics - check out how to win a free pair of the new Sanctum SL and how to get a discount
Peluva - let your feet be feet!

TimeStamps

00:00 – Intro & Book Overview: Introduction to The Sweet Spot and why endurance athletes are drawn to discomfort and meaning.

03:20 – First Impressions of the Book: Initial reactions and key takeaways about doing hard things and personal growth.

05:50 – What is "Benign Masochism"? Exploring voluntary suffering and why difficult challenges feel rewarding.

08:10 – Internal vs External Motivation: Do we pursue hard goals for ourselves or for recognition from others?

15:30 – Pain, Pleasure & the "Ikea Effect": Why effort increases satisfaction and meaning in achievement.

21:10 – Pain as Presence & Mental Focus: How physical discomfort brings runners into the present moment.

26:50 – The Power of Anticipation & Race Anxiety: Mental rehearsal, visualization, and preparing for both highs and lows.

33:20 – Stoicism, Problem Solving & Simple Rules: Decision-making strategies when things go wrong during races.

41:45 – The Paradox of Effort in an Easy World: Why modern comfort drives us to seek difficult challenges.

48:30 – Reframing Struggle & Perspective on the Trail: How mindset shifts can turn suffering into forward progress.

55:00 – Intention Over Perfection: Why showing up with purpose matters more than executing a flawless race.

59:30 – Meaning, Community & Final Quotes: Closing reflections on bonding, humanity, and why endurance sports matter.

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EP 772: Simple Running. Powerful Living

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Mar 2026 18:01:00 +0000

In this episode, we are joined by Michael Miller to discuss his book Run Like a Rarámuri : Stories and Wisdoms from the Sierra Tarahumara and Running Long and his deep connection to the Indigenous Rarámuri "running people" of Mexico's Sierra Tarahumara. Drawing on years spent living among the community, Michael shares how running is woven into their social fabric as a celebration of resilience, nature, and togetherness rather than competition or performance. The conversation explores powerful cultural concepts like korima, the practice of sharing without expectation, and how movement in nature can restore balance and contentment in modern life. Michael also reflects on the legacy of Micah True (Caballo Blanco) and the evolution of the Ultramarathon Caballo Blanco race, which now brings together runners from around the world while supporting local communities. We consider what trail runners can learn from the Rarámuri about simplicity, presence, and reconnecting with the deeper purpose of running. Ultimately, the discussion suggests that "running like a Rarámuri" is less about technique and more about learning to live with gratitude, connection, and joy.

Check out the non-profit True Messages for more information and how to support these projects, and these other links:

Sponsors:

Tifosi Optics - check out how to win a free pair of the new Sanctum SL and how to get a discount
Peluva - let your feet be feet!

Timestamps

0:00 Intro to Michael Miller and Run Like a Rarámuri
2:05 What makes the Ultramarathon Caballo Blanco unique
6:15 Who the Rarámuri are and how Born to Run shaped their global story
14:10 Running as culture: traditional games, community, and connection
20:06 Michael's personal journey to the Sierra and why this became a passion project
29:37 Training vs. lifestyle: how the Rarámuri develop endurance naturally
34:52 Is the book about running… or about living?
44:42 Korima explained: sharing, gratitude, and the social fabric of the Rarámuri
51:11 Supporting the community: nonprofit work and how listeners can help
58:13 Closing reflections on Micah True's legacy and running free

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EP 771: Aging as an Athlete: Mindset, Longevity, and the Love of Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 5 Mar 2026 18:11:00 +0000

In this episode of Trail Runner Nation's Aging as an Athlete series, along with Krissy Moehl, we welcome elite ultrarunner and therapist Darcy Piceu for a thoughtful conversation about longevity in endurance sports. Drawing on more than two decades of racing at the highest level, Darcy explains that there is no "magic pill" for staying in the sport long term, emphasizing instead the importance of self-care, strength work, listening to the body, and adapting training as athletes age. The discussion explores the mental side of endurance, including acceptance of changing performance, learning to manage negative thoughts during long races, and developing the wisdom that comes from decades of experience. Darcy also shares how mindfulness and time in nature play a powerful role in both mental health and athletic performance, something she incorporates into her therapy practice. We reflect on the evolving identity of an athlete over time, balancing competitiveness with enjoyment, family life, and other pursuits beyond running. We highlight that staying in the sport for decades is less about chasing podiums and more about cultivating resilience, perspective, and a lasting love for the trail.

Check out Darcy's Therapy practice, "Therapy in Action" or get in touch with her darcypq@gmail.com.

If you're in Bellingham, WA in March and want to help out at Chuckanut 50k, click here to volunteer.

Episode Sponsor:

Episode Topics & Timestamps

1:00 – Darcy's Background: Elite Runner and Therapist

3:30 – What Creates Longevity in the Sport?

6:00 – The Mental Side of Aging as an Athlete

9:00 – Mindfulness, Stress, and Mental Training

12:45 – Mental Toughness in Ultrarunning

17:30 – The Power of Nature and Trail Therapy

23:00 – Managing Focus During Long Races

29:00 – Racing for the Podium vs Racing for the Experience

31:30 – How Darcy Found Ultrarunning

35:30 – Hardrock, Motherhood, and Career Balance

38:30 – Training Philosophy for Longevity

41:00 – The Wednesday Women's Run in Boulder

44:00 – Identity Beyond Running

48:00 – What Makes a Race Truly Successful?

52:30 – Advice to Younger and Older Versions of Yourself

56:30 – The Mental vs Physical Performance Question

1:00:15 – Therapy in Action and Closing Thoughts

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EP 770: Racing the Clock: Life at the Cutoff

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Feb 2026 01:06:00 +0000

In this episode of Trail Runner Nation, we sit down with filmmaker Dylan Harris to talk about his powerful new film, The Cut-Off. Instead of following the front of the pack, the film shines a light on the runners fighting the clock at aid stations, chasing the courage it takes simply to continue. Dylan shares the inspiration behind the project, the stories that moved him most, and what the back-of-the-pack reveals about grit, community, and the true spirit of trail running. This conversation is a reminder that endurance isn't just about speed; it's about persistence, heart, and refusing to quit when the margin gets thin.

Links:

SomoCollective: Dylan's production company
Arivaipa Running: Producer and site of the film, Cocadona 250
Lucy's Dad Film: another of Dylan's films

Get the "1 > 0" running hat HERE.

Time Stamps

1:30 – Introducing Dylan Harris and the story behind The Cut-Off5:00 – Why focus on back-of-the-pack runners? 10:30 – The emotional reality of chasing aid station cutoffs 18:00 – Stories from filming: moments of grit, struggle, and triumph 26:00 – What the back-of-the-pack reveals about trail culture 34:00 – The community factor: volunteers, crews, and fellow runners 42:00 – Lessons from the film for everyday runners 50:00 – Where to watch The Cut-Off and what's next for Dylan 55:00 – Final thoughts and closing

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EP 769: Is Your Watch Lying? The Truth About VO₂ Max and Real Fitness

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Feb 2026 19:02:00 +0000

In this episode, we are joined by Cliff Pittman, Coaching Development Director for CTS. We take a practical look at VO₂ max and what it really means for everyday runners. We explore whether this popular performance metric is truly essential, how much it matters for trail and ultra athletes, and where it can be misunderstood or overemphasized. The conversation cuts through the numbers to focus on what actually helps runners train smarter, stay healthy, and improve long-term performance. If you've ever wondered whether your VO₂ max score is a guiding light or just another shiny data point, this episode brings clarity and perspective from the trail.

Key Topics

What is VO2 max and why does it matter for ultra runners?
The accuracy and limitations of wearable VO2 max estimates
How VO2 max relates to performance, aging, and training adaptability
The concept of fractional utilization versus maximum effort
Strategies for incorporating VO2 max training into your season
Cross-training options like cycling and swimming for low-impact VO2 max work
Monitoring progress with lab versus field testing and subjective feedback
The importance of training variety and maintaining the entire aerobic engine
Practical workout templates: intervals, recovery, and dosage over seasons
How strength training and muscle mass influence VO2 max

Get the "1 > 0" running hat HERE.

Timestamps

00:00 - Overview of the podcast topic: VO2 max importance for ultra runners 02:31 - Christian Blumenfeldt's unbelievable VO2 max of 101.1 — reality versus perception 03:26 - Simplified definition of VO2 max — oxygen consumption capacity of the body 04:43 - Limitations of wearable VO2 max estimates and lab versus field testing accuracy 05:34 - Why VO2 max is only part of the performance equation, not the whole story 07:13 - How VO2 max predicts short race performance but less so in ultradistance events 08:11 - The impact of fatigue resistance, durability, and fueling on ultramarathon success 09:31 - The significance of fractional utilization (operating below VO2 max ceiling) 10:13 - Can VO2 max be manipulated through training? Early season versus peak preparation 12:00 - The endurance spectrum: training both VO2 max and aerobic base for a well-rounded system 13:35 - Visualizing training as a string; raising ceiling versus improving utilization 14:34 - Should runners push to their VO2 max ceiling or focus on fractional utilization? 17:17 - Training strategies: balancing intensity, recovery, and avoiding injury during VO2 max work 20:04 - Substituting high-intensity VO2 work with cross-training (cycling, swimming) to reduce impact 21:28 - Monitoring other critical metrics: lactate threshold, recovery pace, subjective feedback 23:53 - The significance of individualized, periodized VO2 max training blocks 26:42 - The importance of patience, gradual progression, and listening to your body 28:55 - How to incorporate VO2 max sessions into your weekly plan: frequency, duration, and recovery 33:16 - The role of training specificity and modality as competition approaches 41:38 - Maintaining fitness and VO2 max as we age through consistent, varied training 43:33 - Linking strength training and lean muscle mass to VO2 max improvements 46:51 - Cross-training options and managing impact: cycling, swimming, hill repeats 48:37 - Final tips for beginners and experienced runners on starting VO2 max work safely 52:12 - The future of training: evidence-based approaches and coaching support at CTS

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EP 768: Is Muscle the Missing Piece in Your Training?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 12 Feb 2026 21:11:00 +0000

In this episode, Alex Hutchinson rejoins Trail Runner Nation discuss why muscle is the real engine behind endurance, performance, and long-term health, especially as runners get older. The conversation explores

how and why we lose muscle over time,
why this decline matters for speed, resilience, and injury prevention,
and the encouraging truth that much of it is reversible.

Alex explains the critical role of strength training, the importance of intensity and progressive load, and how endurance athletes can balance running with the work needed to maintain power. The discussion also challenges common myths about aging, showing that performance losses are not inevitable but often the result of training gaps rather than biology alone. For aging athletes and lifelong runners, this episode offers a practical roadmap for staying strong, capable, and competitive for decades.

This discussion began from Alex's review of Michael Joseph Gross' book, "Stronger: The Untold Story of Muscle in Our Lives"

Key Topics:

The evolving understanding of muscle as a core component of human health, not just aesthetics or performance.
Historical perspectives on muscle research, from ancient Greece to misconceptions over the centuries.
The modern shift towards heavy lifting among elite athletes and implications for older adults.
The inspiring work of Maria Fiaturone Singh on elderly resistance training and outcomes in musculoskeletal health.
Practical advice for incorporating strength training into daily life with minimal equipment.
The psychological and physical joys of feeling the movement of heavy lifting with purpose.
How resistance training enhances posture, independence, and injury prevention in aging.
Personal journeys—from bodybuilding to running, and reintegration of strength work in midlife.
Overcoming mental barriers to strength training: finding routines you enjoy and tracking progress.
The importance of consistent, accessible strength habits like bodyweight exercises and small routines.

Timestamps:

00:00 - Welcome and episode overview: Why muscle matters for longevity and performance
03:04 - Historical insights on human perceptions of muscle across centuries
06:07 - The pioneers redefining muscle's role in aging and health span
09:49 - Debunking myths about muscle decline after 60 and implications for older adults
13:23 - The prejudice within medicine and sports communities against strength training
14:37 - Maintaining posture and independence through muscle health
18:11 - How elite athletes have adopted heavy lifting techniques
21:23 - Personal stories: Don's bodybuilding background and Alex's running evolution
24:39 - The joys of feeling powerful and acting upon the environment through strength
28:09 - Practical tips for integrating resistance exercises into everyday routines
34:30 - How tracking progress enhances motivation and long-term adherence
39:38 - Finding your personal motivation and joy in strength training
41:33 - Quick resistance exercises on the trail or at home
43:23 - The impact of efficient strength habits on overall well-being

Resources & Links:

Connect with Alex Hutchinson:

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EP 767: Duct Tape Is Dead: Modern Foot Care for Long Miles

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Feb 2026 03:53:00 +0000

Discover proven strategies to prevent foot issues and optimize your performance in ultra running. Dr. Tanya Olson joins us to share expert insights on foot care routines, products, and techniques that keep feet healthy and injury-free.

Key Topics:

The importance of planning a comprehensive foot care strategy before race day
Modern products and methods for preventing blisters, maceration, and toenail damage
Why traditional remedies like duct tape and Vaseline are outdated
The role of socks, shoes, and foot anatomy in maintaining foot health
How to implement a foot care plan during training and races
Techniques for treating blisters, including when and how to lance safely
The benefits of toe caps, specialized socks, and footwear modifications
Adjusting foot care strategies for different terrains, elevations, and conditions
The significance of monitoring foot response post-run to fine-tune care routines
Don't wait for problems: proactive measures to keep your feet in top condition

Timestamps:

00:00 - Introduction to foot care for ultra runners

00:45 - Common foot problems and why they're preventable

02:10 - Modern advancements in foot care products

03:25 - The pitfalls of using duct tape and Vaseline

04:30 - Developing a personalized foot care plan

06:00 - Managing moisture and preventing maceration

07:45 - Addressing sweaty feet and saltwater effects

09:00 - Tips for taping and preventing blisters during races

10:00 - Specific techniques for treatment and prevention

15:00 - How terrain, elevation, and running style influence foot care

20:00 - Toenail health and corrections for injuries

25:00 - When and how to lance blisters safely

30:00 - Post-race foot monitoring and adjustments

35:00 - The importance of education and continuous improvement

38:00 - Future resources and part two of this series

Resources & Links:

Get the "1 > 0" running hat HERE.

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EP 766: Running Advice Under Fire - A Point-Counterpoint Debate

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Jan 2026 15:06:00 +0000

This episode brings back Trail Runner Nation's Point–Counterpoint format, with coaches Ian Sharman, Annie Hughes, Jeff Browning, and Trish Ahrends stepping into the debate arena. Responding to listener feedback, this episode leans hard into our long-held "experiment of one" philosophy. Each coach is assigned a position and must defend it, whether they personally agree or not. Training myths, sacred cows, and well-worn advice get put on trial through experience, evidence, and strong opinions. The result is fast-paced, thoughtful, and occasionally spicy. Pick a side, challenge your assumptions, and enjoy the debate.

Need coaching? Try giving these coaches a try:

Proof that Ian met David Beckham

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EP 765: Aging as an Athlete - Quinn Brett on Redefining Life as an Athlete After Injury

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Jan 2026 03:09:00 +0000

In this powerful episode, we sit down with our special co-host, Krissy Moehl, and with climber, endurance athlete, and paraplegic adventurer Quinn Brett for a conversation that stretches far beyond sport. We explore what happens when the body changes, identity is shaken, and resilience becomes a daily practice.

Quinn's story is one of dramatic transformation. Once a climber, guide, and search-and-rescue professional, her life changed forever after a catastrophic fall on El Capitan in 2017 that left her with a T11 ASIA A spinal cord injury. With honesty and clarity, Quinn explains what that diagnosis means, how it affects her body, and how it reshaped the way she sees herself and the world.

But this episode is not about loss. It's about endurance redefined.

Drawing on her background in psychology, yoga, and ultra-endurance sport, Quinn shares how the mindset she built as an athlete now fuels her recovery and her future. Endurance, she explains, is no longer measured in miles or summits, but in the daily choice to keep moving forward, mentally and emotionally.

The conversation weaves through the realities of aging, injury, and reinvention, highlighting the role of community, purpose, and curiosity in building a meaningful next chapter. Quinn's eyes are firmly on the horizon, with goals that include open-water swimming and even triathlons, proof that adventure doesn't end when life changes direction.

This episode is a reminder that while our bodies evolve and our paths shift, the spirit of an athlete, the drive to explore, and the courage to adapt can remain boundless.

Gold Nuggets

Aging and injury can redefine, not diminish, the athlete's journey
Understanding spinal cord injuries fosters empathy and support
Endurance is as much mental as it is physical
Community, mindset, and purpose are essential for long-term resilience

Links that you should check out:

Unite 2 Fight CureCast Podcast
Unite 2 Fight Paralysis
An Accidental Life movie on Amazon Prime
The Tour Divide film
Quinn's Website
Krissy's Website

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EP 764: From Fringe to Mainstream: The State of Trail Running in 2026

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Jan 2026 23:33:00 +0000

What happens when a once-fringe sport starts to go mainstream — and can it grow without losing its soul?

In this episode of Trail Runner Nation, we sit down with Jamil Coury, founder and CEO of Aravaipa Running and publisher of UltraRunning Magazine, to explore the State of Trail and Ultrarunning in 2026. Jamil shares a 30,000-foot view of how the sport has evolved over the past decade, from participation and media coverage to rising expectations around professionalism and athlete experience. We discuss the emergence of 200+ mile races, the power of livestreaming and storytelling, and how technology is changing how runners train, race, and engage with the sport. The conversation also tackles cost, accessibility, and the growing presence of corporate influence, alongside the responsibility of race directors as stewards of ultrarunning's culture. Throughout it all, Jamil reminds us why the sport still works — community, shared suffering, and a deep respect between elites and back-of-the-pack runners alike.

Follow Aravaipa Running on Instagram to find out more about the upcoming movie, "The Cutoff"

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EP 763: The Most Underrated Training Skill: Consistency

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Jan 2026 23:11:00 +0000

This is a previously recorded episode of Trail Runner Nation, but its message remains just as relevant today. In this conversation, we're joined by Adam Kimble to explore the often-overlooked power of consistency in running and training. Instead of chasing perfect workouts or peak moments, we discuss how small, repeatable efforts add up over time to build durability, confidence, and long-term progress. Adam shares insights on staying consistent through busy schedules, low-motivation days, and inevitable setbacks. Whether you're training for your first trail race or a 100-miler, this episode reminds us that showing up consistently matters more than doing everything perfectly.

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

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EP 762: From Webster to Singletrack: The Trail Runner Dictionary Game

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 1 Jan 2026 22:42:00 +0000

Today's episode is all about having some fun on the trail. We are joined by Andy Jones-Wilkins and Katie Asmuth, and we're playing the classic "dictionary game" — taking random words from a 1931 Webster's Collegiate Dictionary and turning them into something every trail runner can relate to. It's playful, a little ridiculous at times, and guaranteed to make you laugh while nodding along. Lace up, play along, and enjoy this one.

Check out more about Katie Asmuth

on her podcast, "The Trail Network Podcast"
The Women's Trailrunning Fund

Hire AJW as a coach! And read his weekly article in the AJW's Taproom Or tune into the Crack a Brew with AJWpodcast.

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EP 761: Take This 33-Question Test to See What Kind of Trail Runner You Really Are

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Dec 2025 20:33:00 +0000

In this lighthearted, game-show–style episode, we try and answer the age-old question: Am I really a trail runner?

Audience participation is a must as we work through 33 humorous and painfully relatable statements covering gear habits, weather and suffering, aid stations, trail culture, injuries, and even bathroom logistics. You keep score to discover whether you're a noob, veteran, grizzled trail runner, or full-blown OG.

Along the way, we share personal stories, questionable decisions, and plenty of laughs that anyone who's spent time on the trail will recognize.

It's participatory, self-aware, and a reminder that trail running is as much about community and mindset as miles and pace. Grab your scorecard (or fingers), protect your dignity, and find out just how trail you really are.

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EP 760: No Bib, No Finish Line: Iron Mike Wardian's Wildest Running Adventures

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Dec 2025 00:27:00 +0000

Iron Mike Wardian returns to Trail Runner Nation for a conversation that celebrates running beyond race bibs and finish lines. From running across the United States to circumnavigating islands and turning family vacations into adventure runs, Mike shares the stories that shaped his love for exploration and curiosity. Along the way, he recounts funny and unexpected moments—wildlife encounters, small-town hospitality, and situations only he seems to find himself in. The episode highlights how adventure, creativity, and community often matter more than pace, podiums, or results. It's a reminder that some of the most meaningful runs happen when there's no clock and no competition.

Learn more about Mike at his website

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EP 759: Stop Running Yourself Into the Death March (Do This Instead)

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Dec 2025 15:00:00 +0000

In this episode, we explore one of the most overlooked performance tools in ultrarunning: not running. Coach and elite ultrarunner Ian Sharman explains how active recovery, power-hiking, and weight-vest hiking help athletes build durability, reduce muscle damage, conserve glycogen, and avoid the dreaded late-race death march. We break down why power-hiking is a smart performance strategy used by elites, when hiking becomes more efficient than running, and how small training adjustments can dramatically improve long-race outcomes. Ian also shares practical guidance on using weight vests wisely and why your slowest mile often matters more than your fastest.

Find out more about Ian at Sharman Ultra Coaching

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EP 758: Ox Blood to Aid Stations: The Wild Evolution of Endurance Nutrition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Dec 2025 04:51:00 +0000

In this episode, we talk with exercise scientist Dr. Nick Tiller, author of the Ultrarunning Magazine article "Protein While Racing, Training Runs to Predict Performance & Progressing to Ultra." Starting from the wild story of Milo of Croton—an ancient athlete who drank ox blood and ate raw animal flesh—we trace how endurance nutrition has swung from carb-loading to fat-adaptation and ask where protein fits in today. Dr. Tiller explains why small amounts of protein during long races can help with muscle damage and taste fatigue, how to "train your gut" just like your legs, and why aid station real food matters more than we think. We also touch on creatine—why it works, why it may not be ideal for most endurance runners—and how to use science and healthy skepticism to cut through the wellness and nutrition noise on the trail.

Find out more about Dr. Nick

Author, The Skeptic's Guide to Sports Science
Columnist, Skeptical Inquirer, Ultra-Running Magazine
Website: www.nbtiller.com

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EP 757: Thanksgiving on the Trails: Entrees, Sides & Sweet Treats of Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 26 Nov 2025 22:38:00 +0000

Today we're cooking up something a little different—a Trail Runner Nation–style feast inspired by the U.S. holiday of Thanksgiving. Just like families gather to celebrate gratitude and good food, we're gathering around the podcast table to share the habits, ideas, and rituals that make us better runners. And who else should be joining us be A. Jizzle Wizzle, Coach Andy Jones-Wilkins.

In this playful, feast-themed episode, each host brings an entrée, side dish, and dessert—but instead of turkey and pie, we're talking about the practices that nourish our training, support our goals, and add a little sweetness to the trail experience. Don attempts to explain the rules, and the fun (and friendly trash-talk) begins.

Hire AJW as a coach! And read his weekly article in the AJW's Taproom Or tune into the "Crack a Brew with AJW" podcast.

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EP 756: Aging as an Athlete- Smarter, Stronger, Longer

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Nov 2025 00:37:00 +0000

In this seventh installment of Aging as an Athlete series, Scott, Don, and Krissy sit down with elite ultrarunner and longtime coach Ian Sharman to explore what it really means to run well as the years go by. Ian shares insights from 20+ years of racing—including a marathon course record he set after turning 45—and lessons learned from coaching athletes across all ages and abilities. He offers a preview of his upcoming book, where he dives into topics like identity, adventure, and avoiding burnout. Together, we unpack how runners can evolve their training, protect their joy for the sport, and keep adventure at the center of their lives. This conversation blends practical wisdom with big-picture perspective, reminding all of us that aging as an athlete isn't a limitation—it's an opportunity.

Find out more about Annie and Ian at Sharman Ultra Coaching

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EP 755: The Breakthroughs Hiding in Plain Sight

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 12 Nov 2025 15:40:00 +0000

In this episode, we sit down with the new book Running Breakthroughs author Floris Gierman to explore what truly drives joy, consistency, and long-term progress in running. Floris shares the patterns he's uncovered after years of conversations with athletes, coaches, and researchers—stories of everyday runners who transformed their lives through simple habits, sustainable training, and a kinder relationship with themselves. We talk about

why self-compassion is one of the most overlooked performance tools,
how slowing down can actually speed you up,
and why being present in the moment matters more than chasing the perfect workout.

Floris opens up about the breakthrough stories that changed him, including moments that reshaped his definition of success both on and off the trail. If you've ever struggled with plateaus, burnout, or being too hard on yourself, this conversation offers practical tools—and inspiring reflections—to help you fall in love with running all over again.

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EP 754: Aging as an Athlete: The Power of Adaptation

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 6 Nov 2025 23:07:00 +0000

What does it take to keep running strong from your teens into your 90s? In this new episode of The Aging Athlete series, Krissy Moehl co-hosts as we sit down with Shawn Cheshire to talk about her journey through adversity as she is aging and how to adapt to life's circumstances, making her "obstacles the way".

Shawn Cheshire is a blind athlete who has achieved remarkable feats in biking and trail running. We walk through Shawn's journey of losing her sight, her transition to becoming a competitive athlete, and her record-setting adventure on the Wonderland Trail. The discussion emphasizes the importance of mental resilience, training, and the power of communication in overcoming challenges. Shawn shares her insights on cohabitating with difficulties and the significance of movement in life, inspiring listeners to embrace their own journeys regardless of age or obstacles.

In past Aging Athlete episodes, we've explored how to train smarter as we age, not harder—covering topics like

◦ adapting your training plans, ◦ hormone optimization, ◦ navigating menopause, ◦ Fueling for performance and longevity, ◦ and shifting recovery strategies. You can find out more about Shawn at Choosing to See and look for her movie Blind AF Episode Sponsors

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EP 753: Point–Counterpoint: Trail Truths Debated

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 30 Oct 2025 18:50:00 +0000

In this "Point–Counterpoint" episode, we are joined by coaches from two teams—Sharman Ultra (Ian Sharman & Ellie Greenwood) and Giddy Up Ultra (Jeff Browning & Trish Arends)—to debate hot-button trail topics. They tackle gadgets vs. going by feel (most land on the fence, with Scott pledging a watch-free run), active recovery vs. full rest (consensus: gentle movement wins "if done well"), and competition/professionalization vs. community (community edges out, though competition drives innovation and visibility). A rapid-fire round on race fees concludes that higher prices can be worth it when safety, marking, and aid are rock solid, but swag bloat and accessibility are real concerns. Throughout, the value of a coach emerges as a recurring theme—helping athletes tailor decisions to personality, history, and goals.

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EP 752: Train Slow, Race Fast and Train Your Brain: Maffetone Returns

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 24 Oct 2025 19:17:00 +0000

Dr. Phil Maffetone returns to revisit the MAF Method—training by low heart rate (≈180 minus age)—with Don sharing how it saved his a 100-mile race. Phil explains why most endurance performance is aerobic and how building that system (plus cleaning up diet) beats "no-pain-no-gain." The episode pivots to his new brain-health research: refined carbs and excess body fat can impair the brain, but the good news is the brain is highly resilient and improves quickly when you remove junk sugars and eat healthy fats. Practical takeaways include using a heart-rate monitor to measure progress, prioritizing diet alongside training, and adding brain-boosters like aerobic exercise, novelty/music, meditation, deep breathing, and even cold exposure. Phil shares daily habits (his "fat-burning coffee," eggs, veggies) and the famous Mark Allen story to show how speed rises at the same heart rate as fitness improves. Throughout, the crew keeps it playful—touching on music, comedy, and even AI—while reinforcing one theme: train smarter, feed your brain, and you'll run better.

Here is the LINK to the Brain Training research paper we talked about.
Here is the Human Error article
Link to Dr. Phil's music

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EP 751: "It IS Your Day" with The Queen, Meghan Canfield

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 16 Oct 2025 21:03:00 +0000

Have you ever heard a runner drop out of a race and say, "It just wasn't my day"?

Well, Meghan Canfield—known to the trail world as The Queen—has something to say about that. She argues, "Of course it's your day! It's certainly not anyone else's."

In this episode, Meghan joins us to explore what that really means. Inspired by her recent article in UltraRunning Magazine titled "Adventure of Life," Meghan shares how every long run, race, or adventure mirrors the journey of life itself. Things rarely go exactly as planned—both on the trail and off it—but those unexpected detours aren't signs to quit. They're opportunities to adapt, learn, and keep moving forward.

Meghan shows us how to:

Reframe setbacks as chances for growth
Trade frustration for curiosity when things go sideways.
See each run—and each day—as an adventure full of surprises, struggles, and joy.

She also opens up about the lessons she's learned from her own mistakes and offers practical tips to help you push through those tough miles—on the trail and in life.

Every day brings a new story. Meghan Canfield is here to remind us to run it with purpose, curiosity, and heart.

Find out more about Meghan and hire her or some of her friends as a coach at Zenith Coaches.

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EP 750: Aging Athlete- How to Fuel Your Runs at Different Ages

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Oct 2025 00:14:00 +0000

What does it take to keep running strong from your teens into your 90s? In this sixth episode of The Aging Athlete series, Krissy Moehl co-hosts as we sit down with Meredith Terranova to discuss the fuel behind performance and longevity.

• In past Aging Athlete episodes, we've explored how to train smarter as we age, not harder—covering topics like ◦ adapting your training plans, ◦ hormone optimization, ◦ navigating menopause, ◦ and shifting recovery strategies. Meredith has over 100 ultra finishes and three Ultraman finishes, including a 5th place at the world Championships in 2014, 3 days of swimming 6.2M biking, 315 miles and running 52 miles. She has a bachelor's in Human Nutrition and a master's in Advanced Nutrition and Human Performance. She brings a science-backed, experience-rich perspective on how to fuel our bodies through the decades—for energy, recovery, and resilience. We don't claim to have every answer—but together, with these experts, we'll discover that aging isn't something to fear, it's something to understand, adapt to—and even celebrate. Check out more about Meredith and how she can help you at Eating and Living Healthy

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EP 749: The Pendulum of Running-Lessons from 19 Episodes with Dr. Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 Oct 2025 22:57:00 +0000

Dr. Mark Cucuzzella returns for his 19th visit (first joined us in 2012) to unpack the "pendulum swings" in running—

from minimalist to maximal shoes,
handhelds to hydration vests,
and data-free runs to tech-heavy biometrics.

He shares how his natural-footwear ethos (and Two Rivers Treads) started before the trend, why different terrains and athletes may benefit from different shoes, and why rotating options can build stronger, more resilient feet.

We talk about rucking with a weighted vest as a low-impact way to boost strength, bone density, and aerobic fitness—especially for masters runners—

plus the value of short, fast strides to keep leg speed with age.

On fueling, Mark reframes the carbs-vs.-keto debate around individual metabolic health and race-day pragmatism: maintain blood glucose, experiment cautiously, and avoid one-size-fits-all prescriptions.

Big takeaway: be an experiment of one—choose the tools, shoes, and fueling that keep you healthy, happy, and on the trails for life.

LInks to stuff we talked about:

More information about Mark

Book www.runforyourlifebook.com Personal site www.drmarksdesk.com Education Site: www.naturalrunningcenter.com Store: www.tworiverstreads.com Event Series www.freedomsrun.org

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EP 748: Endurance Meets History: Honoring California's First Pioneer Crossing

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Sep 2025 21:02:00 +0000

In this episode, we welcome back Bob Crowley and Tim Twietmeyer, co-founders of History Expeditions, who've shown us how endurance fitness can unlock incredible adventures beyond racing.

This fall, they and a team of veteran endurance athletes will bring history to life with a never-before-attempted 120-mile horseback crossing of the Sierra Nevada, retracing the Stephens-Townsend-Murphy Party's path.

Over five days, they'll ride from Donner Lake to Auburn, uncovering long-lost routes, reflecting on the grit of California's pioneers, and honoring one of America's most harrowing journeys. This isn't just an expedition—it's endurance sport meeting living history.

Episode Sponsors:

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EP 747: Aging Athlete - Building Strength with Jeff Browning

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Sep 2025 01:49:00 +0000

What does it take to keep running strong from your teens into your 90s? In this fifth episode of The Aging Athlete series, Krissy Moehl co-hosts as we sit down with Jeff Browning—coach, ultrarunner, and one of the sport's most consistent and ageless performers. Jeff shares how he has adapted his training across decades, balancing intensity with recovery to stay competitive deep into his 50s. He talks about the importance of nutrition, mindset, and smart planning as the body changes, offering practical lessons that apply at any age. His story is proof that aging doesn't mean slowing down—it means evolving. Tune in for insights on how to adjust your training and embrace the long game on the trail.

Learn More about Bronco Billy at:

giddyupultra.com
Instagram
YouTube

Episode Sponsors:

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EP 746: Five Biomarkers That Can Affect Your Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Sep 2025 05:02:00 +0000

In this rerun episode, we dig into the science behind what's happening inside our bodies with registered sports dietitian Ashley Reaver. Ashley highlights five key biomarkers that endurance athletes should pay attention to—explaining why they matter, what healthy ranges look like, and what steps we can take if our numbers are off. From performance to recovery, these biomarkers influence how well we train and how resilient we are to stress and fatigue. Ashley also shares practical strategies athletes can use to optimize their nutrition and overall health. With her background as a private practice dietitian, UC Berkeley instructor, and lead nutritional scientist at InsideTracker, Ashley brings both scientific depth and real-world application. Whether you're chasing new PRs or aiming for long-term health, this conversation offers valuable insights every runner can put into practice. Check out her private practice

Episode Sponsors:

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EP 745: The Overlooked Training Hacks That Make You Faster and Healthier

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 4 Sep 2025 16:39:00 +0000

In this episode, we sit down with Ben Rosario, Head Coach and Executive Director of Hoka Northern Arizona Elite Team, aka Hoka NAZ Elite, to uncover how professional runners train—and how everyday runners can apply the same strategies. Ben shares why success isn't only about big workouts, but also about the fundamentals: getting enough sleep, fueling properly, and building strength without needing a fancy gym. He emphasizes the importance of stretching and mobility, as well as truly respecting easy days to allow the body to recover and adapt. Listeners will also learn how pros approach pacing and why managing effort can make the difference between struggle and breakthrough. No matter your age, background, or ability level, these simple yet powerful habits can help you run stronger, faster, and further. This episode shows that elite training principles aren't reserved for pros—they're tools that anyone can use to reach their goals.

Learn more in the book he co-authored with Matt Fitzgerald, In their new book, Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level, they help us understand that we can reach our potential if we include some of these training techniques and strategies.

Janji, Use code TRAILRUNNER for 10% off
Ketone IQ, Used by Tour de France champions—Ketone-IQ naturally boosts EPO, recovery, and endurance. Get 30% off your first subscription order
Tifosi Optics 20% off with code TRN
JAMBAR : 20% off with code TRN20
Get our new "1 > 0" technical running hat- THEY'RE on SALE!

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EP 744: Aging Athlete - Mindset and Motivation

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Aug 2025 00:22:00 +0000

What does it take to keep running strong from your teens into your 90s? Welcome to The Aging Athlete, a new Trail Runner Nation mini-series co-hosted by ultrarunning icon Krissy Moehl. Every 5 to 6 weeks, we'll dive into what it looks like to grow older in this sport we love—exploring how to train smarter, fuel better, recover more intentionally, and stay motivated through the decades.

In this fourth episode of The Aging Athlete series, we sit down with Selene Yeager, a leading voice in reshaping how we think about performance, aging, and the female athlete. In this episode, she shares her personal journey from elite triathlete and gravel cyclist to trail runner, navigating midlife hormonal shifts. As the host of Hit Play Not Pause and coauthor of ROAR and Next Level, Selene opens up about redefining success, adjusting training and nutrition, and managing the mental side of aging. She offers practical, empowering insights drawn from science, storytelling, and her own lived experience. We also talk about the changes she's noticed in her own training and mindset while preparing for an ultra. Whether you're in your 30s, 40s, 50s or beyond, Selene's message is clear: your best athletic years might still be ahead.

Check out her new book, "Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond"
Her Live Feisty Website

Episode Sponsors

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EP 743: The Birth of the First Sports Nutrition Bar

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Aug 2025 04:17:00 +0000

What if one simple idea could transform the way athletes fuel their bodies? In this episode, we explore the birth of the very first sports nutrition bar back in the 1980s—a product that forever changed performance and recovery. Can you guess what it is?

You'll hear the story behind its creation from one of its creators, Jennifer Maxwell, from the spark of inspiration to the trial-and-error experiments that nearly derailed it. Along the way, the creators faced unexpected setbacks that tested their resolve, but ultimately paved the way for a groundbreaking innovation. More than just a snack, this bar reshaped the entire sports nutrition industry and sparked a wave of creativity that continues today. Join us for a story of grit, vision, and the power of an idea that fueled athletes worldwide.

Jennifer continues to share the reason why she is back in the business with a yummy and healthy NEW product, JamBar!

Episode Sponsors:

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EP 742: Training the Panic Out: How Astronaut-Level Preparation Builds Confidence on the Trail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 14 Aug 2025 23:33:00 +0000

What do launching into orbit and starting a grueling mountain ultra have in common? More than you might think. In this episode, we draw from Ryan Holiday's The Obstacle Is the Way and NASA's astronaut training to explore how familiarity—not bravado—builds confidence on the trail. Just as astronauts rehearsed every scenario to make the unknown feel routine, trail runners can train for the unexpected: long stretches without aid, bad weather, gear failures, or the mental fog of mile 90. We discuss how to simulate race conditions, build mental protocols for problem-solving, and control the factors within your grasp. By exposing yourself to stress in training—whether it's night running, solo efforts, or challenging terrain—you build emotional muscle to stay calm when it matters most. The obstacle isn't the mountain ahead—it's the panic in your chest, and with the right preparation, you can take its power away.

It isn't too late to help out the California Biodiversity Project that Adam is supporting. All you do is collect soil samples from the trails you are running!

Check out more about Adam Kimble HERE

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EP 741: Trail Runner Nation: A Journey Through Time

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Aug 2025 03:01:00 +0000

In this episode of Trail Runner Nation, we reflect on the evolution of trail running and the Trail Runner Nation podcast over the past 14 years. We reflect on some clips from our very first episode, Podcast Numero Uno, published in November of 2011. We discuss the changes in trail running gear, the importance of community and knowledge sharing, and the technological advancements that have shaped the TRN podcasting journey. The conversation highlights the significance of creating a gathering place for runners and the role of the podcast in fostering a sense of belonging within the trail running community.

Episode Sponsors:

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EP 740: The Aging Athlete - Hormone Health

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 31 Jul 2025 20:22:00 +0000

What does it mean to be a trail runner in your 20s, 30s, 40s, 50s—or even your 70s? How do years of pounding dirt, chasing summits, and chasing goals shape our bodies, minds, and identities?

In this second episode of the Aging Athlete Series, we're joined by Dr. Kelly Casperson to explore how hormone health influences endurance, recovery, and overall well-being as we age. Dr. Casperson, a board-certified urologist and women's health advocate, brings her expertise to topics often overlooked in athletic circles—like menopause, libido, and the misunderstood role of hormone therapy. We dive into the physiological shifts that both male and female athletes face and how understanding these changes can help extend performance and vitality on the trails. From the importance of early hormone support to the mental health implications of declining hormone levels, we'll talk about aging with strength and knowledge.

Learn more from Dr. Casperson:

Book, You Are not Broken: Stop Should-ing All Over Your Sex Life
Pre Order the new Book, The Menopause Moment: Midset, Hormones, and Science for Optimal Longevity (releasing on Sept 16, 2025
Her Website
Her YouTube Channel
Her podcast, You Are Not Broken
The M-Factor Documentary we mentioned

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EP 739: Effortless Efficiency: Biomechanics in Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Jul 2025 18:53:00 +0000

What if the key to becoming a stronger, more resilient runner isn't about pushing harder, but moving smarter? In this episode, we're joined by Samuel Stow, ultramarathoner and movement coach behind Pop Running. With a background in aerospace engineering, Sam blends biomechanics, breathwork, and mindfulness to help runners reconnect with their core, activate their glutes, and move with intention. We explore how awareness, not intensity, leads to pain-free and efficient movement, both on and off the trail. Sam shares practical tips for posture, breathing, and body alignment that can transform your running experience.

Find out more about Pop Running and the book, Engineering Flow State
Follow Samuel on Instagram

Episode Sponsors:

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EP 738: The Comfort Crisis - Reclaiming Happiness

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Jul 2025 01:59:00 +0000

Over two years ago, we introduced the concept of Misogi—doing something so challenging it changes you—through Michael Easter's book The Comfort Crisis - Discomfort to Reclaim Your Wild, Happy and Healthy Self. Now, we're revisiting it with fresh eyes and deeper insights. In a world built for convenience, what does it truly mean to seek out discomfort? And how can that mindset shape us into stronger runners—and better people? Join coach, Adam Kimble, and us as we explore boredom, solitude, hunger, and the wild places that force us to grow.

Here is the link to Adventure Scientists that Adam talked about.

Photo Credit: Jacob Banta

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EP 737: Cutting Through the BS

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 10 Jul 2025 19:27:00 +0000

Join us as we have an insightful conversation with renowned coach Ian Sharman. We discuss how to navigate the world of running advice with a critical eye and how his coaching philosophy has evolved. How to identify credible running advice and avoid misinformation.

Find out more about Ian at Sharman Ultra Coaching

Episode Sponsors:

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EP 736: Unlocking Endurance from the Neck Up

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 2 Jul 2025 17:07:00 +0000

In this episode of Trail Runner Nation, cognitive neuroscientist and endurance athlete Dr. Scott Frey reveals how brain training can unlock new levels of performance for trail and ultrarunners. He explains that while most athletes focus on the physical, it's often the brain that sets the limits—through perceived effort, cognitive fatigue, and pain signals. Dr. Frey introduces his Brain Endurance System Training (BEST), a method that combines cognitive and physical training to build mental strength and resilience. We talk about managing cognitive load, how the brain predicts fatigue, and why a mental taper can be just as important as a physical one. Listeners will learn how to train smarter, race longer, and enjoy the sport deeper by understanding the true power of the brain.

Find out more about BEST and Dr. Frey at Cerebral Performance

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EP 735: The Aging Athlete-Exercise Physiology

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Jun 2025 04:57:00 +0000

What does it mean to be a trail runner in your 20s, 30s, 40s, 50s—or even your 70s? How do years of pounding dirt, chasing summits, and chasing goals shape our bodies, minds, and identities?

In this second episode of the Aging Athlete Series, we speak with Dr. Scott Drum, an exercise physiologist and lifelong endurance athlete. We explore how training, VO₂ max, heart health, sleep, and social connection evolve as we age—and how understanding these changes can help runners continue performing and thriving for decades. Dr. Drum explains how we can maintain (and even improve) cardiovascular fitness into our 50s and beyond, and shares his personal experience with AFib as a cautionary but hopeful tale. The conversation blends science, personal insight, and practical strategies to help runners of all ages stay motivated, train smart, and run for life.

Check out Krissy's book in it's second edition, Running Your First Ultra

Episode Sponsors:

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EP 734: TRN Audio Magazine: The Dirt, The Grit, The Glory

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 19 Jun 2025 15:40:00 +0000

Can you get too much AJW? This episode might answer that question. After last week's Western States 100 Preview and Prognostication, Andy rejoins us for Audio Magazine to discuss a pouperi of topics related to trail running.

AJW brings his trademark passion and perspective. We swap stories, debate hot takes, and share trifling and inconsequential topics we have found on the interwebs. Whether you're grinding out a long run or just need a midweek pick-me-up, this episode delivers variety, laughs, and a whole lot of trail love.

Hire AJW as a coach! And read his weekly article in the AJW's Taproom Or tune into the "Crack a Brew with AJW"podcast.

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EP 733: 2025 Western States 100 Preview and Prognostications

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Jun 2025 02:03:00 +0000

In this annual episode, we talk about the 2025 Western States 100 with AJW and Katie Asmuth. We talk about the race's rich history, the evolving competition in both the men's and women's fields, and how course knowledge and pacing strategies can make or break a runner's day. The discussion highlights the depth of talent, the impact of weather conditions, and the notable absences that open the door for new champions. Katie shares her personal connection to the race, emphasizing the powerful sense of community that defines the ultra running world. The group makes predictions, celebrates aging athletes, and honors the camaraderie and stories that make Western States more than just a race. It's a celebration of grit, tradition, and the people who bring the trail to life.

Hire AJW as a coach! And read his weekly article in the AJW's Taproom Or tune into the "Crack a Brew with AJW" podcast.

Check out Katie and her friend's podcast, "The Trail Network Podcast" and the Women's Trailrunning Fund

Episode Sponsors:

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EP 732: The Journey Back: Runners After Joint Replacement

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 5 Jun 2025 02:35:00 +0000

In this episode, we explore the challenges and possibilities of running after joint replacement. Joined by athletes Magda Boulet and Bob Crowley, and orthopedic surgeon Dr. John Diana, we discuss personal stories of pain, surgery, and recovery. The conversation highlights how proper medical support, strength training, and rehabilitation can enable runners to return to the sport—even after undergoing major procedures such as hip or knee replacements. We address myths around running and joint damage, emphasizing that movement, including walking, is crucial for joint health. The psychological toll of joint issues and the role of community support in recovery are also central themes. This episode offers hope and practical insights for endurance athletes navigating joint pain or considering surgery.

Check out Bob's History Expeditions website!

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EP 731: Ice, Mind, Body - The Ice Bath Effect

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 May 2025 22:36:00 +0000

Can three minutes in freezing water reduce inflammation, boost testosterone, and improve your relationships?

We talk with Dr. Thomas Seager, co-founder of Morozko, about the powerful impact of cold plunge therapy on physical and mental wellness. Dr. Seager shares how cold exposure helped him overcome a midlife crisis and prostate health concerns, offering both scientific insight and personal stories. We explore how cold therapy reduces inflammation, supports testosterone levels, and activates the calming dive reflex. The conversation emphasizes the psychological benefits of ice baths, from mental resilience to improved relationships and emotional bonding. Listeners are encouraged to embrace self-experimentation, discomfort, and present-moment awareness as tools for personal growth. Dr. Seager also challenges traditional medical norms, advocating for experience-based wellness decisions.

Episode Sponsors:

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EP 730: The Aging Athlete Series - Introduction

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 22 May 2025 23:06:00 +0000

What does it mean to be a trail runner in your 20s, 30s, 40s, 50s—or even your 70s? How do years of pounding dirt, chasing summits, and chasing goals shape our bodies, minds, and identities?

Welcome to The Aging Athlete, a new Trail Runner Nation mini-series co-hosted by ultrarunning icon Krissy Moehl. Every 5 to 6 weeks, we'll dive into what it looks like to grow older in this sport we love—exploring how to train smarter, fuel better, recover more intentionally, and stay motivated through the decades. We'll hear from veteran runners, sports scientists, strength coaches, dietitians, and everyday athletes who are navigating the highs and lows of longevity on the trails. From injury recovery to hormonal changes, shifting mindsets to redefined identities, this series is for anyone who's ever wondered: Is this just what aging feels like—or is it the miles I've logged? And more importantly, how do I keep moving forward with strength, wisdom, and joy?

We don't have all the answers—but we're here to ask the right questions. Let's age boldly, together.

Check out Krissy's book in it's second edition, Running Your First Ultra

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EP 729: The Golden Retriever Mindset - Lesson's from a 22 Year-old

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 15 May 2025 14:27:00 +0000

At just 22 years old, Nicholas Steel is attempting to become the youngest person to complete sixteen 100-mile races in a single year—all while working full-time. In this episode, Nicholas shares what drives him to chase such an audacious goal, from his first marathon a little over a year ago to a solo Backyard Ultra and beyond. He opens up about the mental resilience it takes to keep showing up, the role of community and technology in his training, and how he balances recovery, work, and high-mileage weeks. With a "golden retriever mindset" and a deep love for nature, Nicholas reflects on the joys and challenges of ultra-running. He also offers practical advice on gear, chafing, training surfaces, and pushing through failure. Whether you're a seasoned runner or just getting started, Nicholas's story is a refreshing reminder of what's possible with passion and grit.

Follow Nicholas' journey on Instagram and YouTube

Episode Sponsors:

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EP 728: Be Kind to Yourself-Secret Weapon at Arizona's Monster 300

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 8 May 2025 20:17:00 +0000

In this episode, ultra-endurance athlete Lucja Leonard recounts her transformative experience running the Arizona Monster 300, a race that pushed her beyond her limits. She talks about her essential strategies for success in ultra-running, including the importance of sleep, hydration, nutrition, and terrain research. Lucja highlights how positive self-talk, mental resilience, and a supportive community played key roles in overcoming physical and emotional challenges. Her journey from a non-athlete to a seasoned ultra-runner offers inspiration and practical insights for anyone facing extreme endurance events. The episode also explores recovery as a vital skill, the inevitability of problem-solving, and how embracing discomfort fuels personal growth. Lucja's story is a testament to the mindset and preparation required for ultra-endurance success.

Links to learn more about Lucja:

Running Dutchie - coaching, speaking, etc
Finding Gobi
EP 706: Running Through Adversity to Find Joy - Episode with Lucja's husband, Dion and their dog, Gobi.

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EP 727: Endurance Beyond the Finish Line

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 1 May 2025 23:11:00 +0000

In this episode of Trail Runner Nation, we explore the gritty world of endurance sports with ultrarunner and guest Shannon Hogan, author of The Unforgiving Hours: the Grit, Resilience, and Perseverance at the Heart of Endurance Sports. The conversation weaves through incredible feats like the Boston Double—an underground marathon challenge—and the icy realm of cold water swimming, examining the physical and mental resilience these sports demand. Shannon shares powerful stories from her book, reminding us that endurance is less about podiums and more about perseverance, preparation, and inner drive. They highlight the deeply personal nature of endurance, the role of community support, and the importance of capturing these stories to honor the athletes who quietly push human limits. From ice swims to last-second finishes, this episode celebrates the toughness and inspiration found in every athlete's journey.

Episode Sponsors:

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EP 726: Ultrarunning's Past Was Wilder Than You Think

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 24 Apr 2025 23:16:00 +0000

To really understand who we are as a running community—What drives us, what connects us, and why we keep pushing our limits, we have to look back. Long before ultras, Strava segments, or finish-line belt buckles, there was pedestrianism—a 19th-century spectacle where athletes raced for six days straight inside smoky arenas, cheered on by thousands.

Our resident ultrarunning historian, Davy Crockett, is back to introduce us to one of the most unforgettable figures from that era. Peter Napoleon Campana—better known as Old Sport. Davy just published another book, Old Sport Campana: Ultrarunning;s Most Popular and Amusing 19th Century Runner in his historical series that brings Campana's story to life and helps us explore what it reveals about the roots of our sport—and why looking back just might help us better understand who we are today.

Links to check out:

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EP 725: What Every Young Athlete—and Parent—Should Know About Nutrition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 15 Apr 2025 13:45:00 +0000

We all know that nutrition is essential for peak performance—but for young athletes, it's so much more than just fuel. In this episode, we're joined by expert coach and author Michele Pettinger to explore how nutrition supports adolescent athletes as they navigate growing bodies, shifting hormones, academic pressures, and evolving relationships. Michele shares insights from her book on how parents, coaches, and mentors can guide youth through healthy meal planning, hydration, and recovery. We also discuss the impact of energy drinks, body image concerns, and the early signs of nutritional issues. With practical tips and a focus on lifelong habits, this conversation is a valuable guide for anyone helping young athletes thrive—on and off the field.

Michele's new book, The Young Runner's Guide to Nutrition: How to Fuel Your Body to Train Smarter, Run Faster, and Recover Quicker.

Check out Michele's website: P3 Running

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EP 724: Why Most Athletes Get Carbs Wrong

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 10 Apr 2025 23:23:00 +0000

Are you fueling your endurance training the right way—or are outdated carb myths holding you back? In this episode, we're joined by sports dietitian Bob Seebohar to explore the evolving science behind carbohydrate consumption in endurance sports. We discuss how nutrition periodization, metabolic flexibility, and gut training can transform both performance and recovery. Bob challenges the one-size-fits-all approach to sports nutrition, emphasizing the need for personalized plans that align with each athlete's physiology and goals. From managing GI distress to optimizing glycogen storage and understanding blood sugar dynamics, this conversation dives deep into how and when to use carbs for peak athletic output.

Here is the LINK to the new research we mentioned.

Check out these links too:

All Around Snack Co.
3rd Edition of Bob's book
- on Amazon Metabolic Efficiency Training: Teaching the Body to Burn More Fat
- on Bob's site Metabolic Efficiency Training: Teaching the Body to Burn More Fat
Bob's Web site: Enrg Performance
Inside Sports Nutrition Podcast

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EP 723: The Power of Discomfort

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 3 Apr 2025 17:37:00 +0000

What if we told you that putting yourself in controlled, uncomfortable situations—like ice baths, fasting, or extreme endurance events—could make you a better runner and a better human?

In this episode of Trail Runner Nation, Don and Scott explore the science and strategy of discomfort, challenging the idea that comfort is always the goal. They discuss how modern "comfort culture" may actually be dulling our resilience, while ancient traditions, military training, and endurance sports all use discomfort as a tool for mental and physical growth. Ice baths become a central metaphor for controlled suffering—revealing how pain and discomfort, when approached intentionally, can lead to enhanced focus, discipline, and personal transformation.

We break down the difference between pain and discomfort, sharing stories and science that show how embracing the latter can sharpen performance and mindset. We also reflect on how community support can strengthen our ability to endure, and how this mental training often matters just as much as the physical. If you're ready to rethink the role of suffering in your training—and your life—this conversation will help you turn discomfort into your greatest asset.

Episode Sponsors:

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EP 722: The Explorer's Gene: Understanding Our Drive for Adventure

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 26 Mar 2025 16:06:00 +0000

What drives us to venture into the unknown—even when there's no finish line or prize at the end? In this episode of Trail Runner Nation, we sit down with author and science journalist Alex Hutchinson to explore the ideas behind his new book, The Explorer's Gene: Why we Seek Big Challenges, New Flavors, and the Blank Spots on the Map. From ancient Polynesian voyages to backyard adventures with his kids, Alex uncovers how the drive to explore is deeply rooted in both our biology and our upbringing. We discuss how exploration shapes personal growth, why uncertainty triggers our motivation, and how everyday choices can satisfy our innate desire for discovery.

Make sure you have his award-winning book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, which explores the boundaries of human potential on your reading list.
Visit the Sweat Science website to learn more about Alex and everything he has going on.

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Peluva, 15% off with code TRAILRUNNER
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EP 721: Conquering 200-Mile+ Races- Part 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Mar 2025 21:56:00 +0000

This is Part 2 of a two-part series on running 200-mile races that we started last episode. We are joined again by coaches Ian Sharman and 200-mile specialist Annie Hughes to explore the rising popularity of 200-mile races. From gear selection and aid station efficiency to hydration, nutrition, and personal hygiene, they share practical tips for thriving in long-distance events. The conversation explores mental strategies for navigating low points, maintaining motivation, and the importance of breaking down goals and rewarding progress. Ian and Annie also discuss the unique challenges of 100- vs. 200-mile races, including race management, navigation, and training health. The episode wraps up with a look into Sharman Ultra coaching and Annie's inspiring return to racing after injury.

Find out more about Annie and Ian at Sharman Ultra Coaching

Episode Sponsors:

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EP 720: Conquering 200-Mile+ Races- Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 13 Mar 2025 22:55:00 +0000

In this episode of Trail Runner Nation, we are joined by coaches Ian Sharman and 200-mile specialist Annie Hughes to explore the rising popularity of 200-mile races. Annie shares her rapid progression from short distances to ultra races, while Ian provides expert insights on coaching, training strategies, and the mental and physical demands of extreme endurance events. The discussion covers key aspects of ultra preparation, including nutrition with real food, sleep strategies, foot care, hydration, gear selection, and mental resilience. Our coaches emphasize the importance of gradual experience, individualized training, and strategic experimentation to optimize race performance.

Find out more about Annie and Ian at Sharman Ultra Coaching

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EP 719: What Does it Mean to Master the Art of Running?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 5 Mar 2025 15:41:00 +0000

"The goal is just supposed to stretch you further."

In this episode, author and coach Matt Fitzgerald, discusses his new book launching on March 25 'Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports' which explores the journey of cultivating full potential in endurance sports. Matt discusses the definitions of success, the importance of motivation, and the common goals athletes pursue. He shares insights on how to achieve mastery through a developmental process and the role of coaching in nurturing athlete motivation. He emphasizes the need for self-regulation and mastery in training, as well as the significance of social connections in enhancing motivation and performance. The dialogue also touches on the concept of 'hard fun' in training, the value of reflective practices, and the unique opportunities provided by his Dream Run Camp.

Episode Sponsors:

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EP 718: Bodily Fluids and Other Trail Etiquette You Need to Know

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 27 Feb 2025 23:50:00 +0000

Have you ever wondered what the unspoken rules of trail running are? In this episode of Trail Runner Nation, we break down some of the unspoken etiquette that keeps trail running enjoyable and safe for everyone. Coach Jimmy Dean Freeman joins us to revisit an episode on etiquette that we published in 2014. From headlamp etiquette and right-of-way rules to the dos and don'ts of using headphones on the trail. The conversation also covers handling bodily fluids, interacting with wildlife, and navigating aid stations efficiently. Proper trail etiquette is important to show respect, communication, and awareness on the trails. Tune in to learn how to be a courteous and responsible member of the trail running community.

We'd love to hear from you. What are some etiquette rules we missed?

Check out the SoCal Coyotes web page
Follow the Coyotes on Instagram
Watch the original video about the Trail Bushido HERE
Check out the first review of the Bushido from 2020 HERE

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EP 717: Ultimate Endurance Meets Community Spirit at Arrowhead 135

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 20 Feb 2025 22:08:00 +0000

What is the toughest race in the world? According to The Nxorth, the Arrowhead 135 is a strong contender. With an average finish rate below 50%, Race Director Ken Krueger and his team have crafted an event that's as grueling as it is rooted in old-school camaraderie and a close-knit, family-like community.

Finishers Bob Crowley and Terry Fletcher share their preparation strategies, gear tips, and experiences battling both the elements and their own limits. The discussion covers crucial topics like mental toughness, cold-weather clothing strategies, and dealing with physical challenges like blisters and trench foot. They also highlight the strong sense of community among racers and how enduring such harsh conditions fosters deep camaraderie. Listeners will gain insights into the race's selective application process, its unique draw for returning participants, and how events like these promote personal growth and self-discovery.

Check out

Bob's VIDEO from his experience in 2025
History Expeditions and their YouTube Channel

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EP 716: From Setback to Comeback: Running Through Adversity

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Feb 2025 02:52:00 +0000

Endurance athlete, coach, nutritionist and best-selling author Matt Fitzgerald rejoins the podcast to share his journey of resilience and recovery after battling long COVID. He reflects on how the illness challenged his identity as a runner and the strategic approach he took to regain his endurance. Matt discusses his experience training for the Javelina 100 race, the mental resilience required to push through setbacks, and the lessons he's learned about perseverance. In his upcoming book, astery - What it Means to Be 'Good' at a Sport, he also explores the role of goal-setting, mastery in running, and reframing success. With over 35 books to his name, Matt provides insights into training strategies, mindset, and personal growth in endurance sports.

Check out Matt's books and coaching services HERE
Sign up for and experience Dream Running Camp
Pre-order his new Book, Chasing Mastery - What it Means to Be 'Good' at a Sport

Episode Sponsors:

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EP 715: How Do the Best Runners Overcome Mental Roadblocks?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Feb 2025 02:32:00 +0000

Are you ready to take your endurance sports mindset to the next level? In this episode we explore the book, Unbeatable Mind: Forge Resiliency and Mental Toughness to Suceed at an Elite Level, by Mark Devine. Coach Adam Kimble joins us as we uncover the power of mental toughness, self-mastery, and preparation in running and life. We review three of the chapters and the golden nuggets that might help you from the four-step process for managing negative thoughts, discuss the role of intuition in high-stakes moments, and explain how mental clarity helps runners navigate chaos with confidence. The conversation also highlights how minimalism and letting go of emotional baggage can improve focus and performance. Authenticity, dedication, and resilience are key to achieving balance across physical, mental, and emotional challenges. Tune in to learn how to train your mind like you train your body and take control of your narrative!

Check out the very young Adam as he wins the showcase showdown on The Price is Right gameshow. Should the camo cargo shorts come back?
Hire Adam as a coach
Buy your next training journal by Adam, Chasing Twilight: A Joy Journal for Runners"

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EP 714: The Life-Changing Decision to Run

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 30 Jan 2025 21:39:00 +0000

In this episode of Trail Runner Nation, we invite you to be the guest as we discuss the transformative power of running and highlight its profound impact on mental health, physical fitness, and personal growth. Through personal stories, we explore how trail running provides an escape, fosters resilience, and strengthens community connections. We also discuss the importance of mental toughness, the lessons learned through training, and how running mirrors broader life experiences.

We explore how the process of running—rather than the outcome—yields the greatest rewards, from physical transformation to spiritual connection. We challenge ourselves and the tribe to embrace the journey, prioritize longevity, and find inspiration in the humbling yet empowering challenges of the trail.

Episode Sponsors:

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EP 713: Can Suffering Lead to Hope and Gratitude?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Jan 2025 12:42:00 +0000

James Lawrence, the Iron Cowboy, joins The Nation to talk about his extraordinary journey in endurance sports, including his world-record-setting Ironman triathlons. James reflects on overcoming early struggles, the transformative power of mindset, and how embracing suffering shaped his resilience. He highlights the importance of community, gratitude, and hope, sharing emotional stories like helping a boy with cerebral palsy complete a triathlon and a profound moment on Mount Kilimanjaro. The conversation explores lessons of mental toughness, personal growth, and parenting, offering inspiration for achieving extraordinary goals. James also shares insights from his new book that hit the market on January 21, Iron Hope, Lessons Learned from Conquering the Impossible.

Check out these links:

the documentary on Amazon Prime, "Conquer 100: The Iron Cowboy
Video of James completing one of his most memorable full-triathlon with Dayton Hayward.
Jame's podcast, The Grit Show
Follow James on Instagram

Episode Sponsors:

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EP 712: Community, Connection, and the Joy of Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 16 Jan 2025 19:11:00 +0000

There is an unwritten code of ethics promoting health, respect, and community support. in trail running. It has existed for longer than any of us. As a tribe or community, we need to know, share, and protect this code. Coach Jimmy Dean Freeman rejoins us after many years to help us understand part of this code. The SoCal Coyotes running club created a short list of some of these codes. This is not comprehensive but shares some of the tenants we all live by and enjoy. We did an episode on this code, aka Coyote Bushido, back in 2012 and reviewed it on an episode in 2020 to see if it is still pertinent.

We start the conversation by talking about the resilience of the trail-running community, particularly in Southern California, as it faces challenges like natural disasters.

Check out the SoCal Coyotes web page
Follow the Coyotes on Instagram
Watch the original video about the Trail Bushido HERE
Check out the first review of the Bushido from 2020 HERE

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Shokz, Use code TRN10 for 10% off
Ketone IQ, Get 30% off your first subscription order
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EP 711: From Pinpricks to Performance: Ask the Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 8 Jan 2025 22:56:00 +0000

In this Ask the Coaches episode, three coaches from Sharman Ultra Coaching, Ian Sharman, Dr. Matt Laye, and Jackson Brill bring topics that they regularly encounter with their athletes. The conversation dives into the importance of mental toughness in ultra running, offering practical training strategies and insights on managing expectations during races.

Episode Sponsors:

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Get 45% off the Magic Mind bundle
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EP 710: Brilliant or B.S.

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 Jan 2025 20:30:00 +0000

In this episode, we play a game of "brilliant" or "bullshit" based on ten essential skills or knowledge areas that our "guest", Chat GPT, feels that every trail runner must know. Topics include embracing mud, barefoot running, hydration timing, and the value of technical gear, complemented by personal anecdotes and insights. The conversation highlights balancing technology with intuition, the benefits of walking technical sections, and the freedom to personalize nutrition. We also explore evolving views on stretching and the philosophy of racing oneself rather than competing with others, offering valuable takeaways for runners of all levels.

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
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Tifosi Optics 20% off with code TRN
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EP 709: Fact or Fiction? Debunking Myths About Fitness, Nutrition, and Endurance

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 26 Dec 2024 23:07:00 +0000

There are so many new studies and scientific discoveries that it's tough for us runners to discern what is fact and what is fiction. That's why we enjoy every discussion we have with Alex Hutchinson. He dispels the fake news and brings to us the latest and greatest in athletic research in his "Sweat Science" column at OutsideOnline.com. In this episode, we discuss a few of his recent articles on meditation, VO2max differences in gender, and how to fight muscle power as we age.

Make sure you have his award-winning book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance explores the boundaries of human potential on your reading list.
Visit the Sweat Science website to learn more about Alex and everything he has going on.
And pre-order his new book, The Explorer's Gene. Why We Seek Big Challenges, New Flavors, and Blank Spots on the Map - available on March 25, 2025. For sure we will be doing at least one episode on this so do your homework!

Episode Sponsors:

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EP 708: Downhill Dynamics - The Joy of Descents

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 15 Dec 2024 01:31:00 +0000

Have you ever wondered if you're leaving free speed on the trail every time you hit a downhill? Today, we'll show you how mastering the art of downhill running can not only save your legs but also transform your races—because downhill running isn't just about gravity; it's about strategy, skill, and confidence.

Coach Ian Sharman offers invaluable insights for trail and ultra runners. We discuss essential techniques to overcome fear, manage muscle fatigue, and master quick feet for navigating technical terrain safely. Ian shares strategies to turn downhill sections into race-winning opportunities, highlighting the importance of consistent effort, decision-making, and tailored fueling strategies. The conversation emphasizes running gear's impact on performance and safety, particularly shoes and explores how practicing falling can reduce injury risks. Listeners are encouraged to embrace new challenges, enjoy the playful side of running, and build confidence through practice and preparation for downhill racing.

Check out Sharman Ultra Coaching and get a gift card for your friend!

Episode Sponsors:

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EP 707: Body Image, Fueling, and the Diet Lies Athletes Believe

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 12 Dec 2024 22:49:00 +0000

Are the diet myths you've believed holding you back from peak performance, or could eating more actually be the key to running stronger and feeling better?

In this episode, Zoë Rom and Kylee Van Horn, creators of the podcast Your Diet Sucks, explore the critical role of nutrition in endurance sports. They discuss common diet myths, the importance of individualized nutrition, and the impact of social media on body image and eating disorders among athletes. The conversation highlights why fueling for performance should take priority over aesthetics, the pitfalls of restrictive dieting, and the value of listening to your body. They also touch on food justice, the role of organic food, and the evolving science of recovery nutrition. With their journalism and sports nutrition background, they're on a mission to simplify nutrition, promote a healthier relationship with food, and debunk the noise surrounding endurance athletes' diets.

Zoë Rom is an award-winning journalist and ultra-runner with a master's in environmental journalism and author of Becoming a Sustainable Runner. Kylee Van Horn is a registered dietitian and founder of Fly Nutrition, specializing in helping athletes fuel for performance and challenge harmful dietary norms in sports. Her new book, Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance is available for preorder and release on March 3, 2025. Both are amazing trail runners who talk our language.

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
INFERNO by Running Scared Media. BOGO with Promo Code Holiday
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Trail Runner Nation's Trail Triage app

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EP 706: Running Through Adversity to Find Joy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 5 Dec 2024 22:45:00 +0000

Sometimes, life's greatest challenges lead to its most meaningful moments and change our lives. Dion Leonard joins The Nation to tell one of his stories that might motivate you to embrace resilience, foster kindness, and value the connections that make life extraordinary.

Ultra-runner and author Dion Leonard shares his journey through his remarkable transformation from an overweight, heavy-drinking smoker to a decorated endurance athlete. Dion shares the pivotal moments that defined his path, including a half-marathon bet that set him on the road to health and his life-changing encounter with a stray dog named Gobi during the Gobi Desert ultramarathon.

Dion reflects on the themes of resilience, personal growth, and the impact of kindness—lessons that extend far beyond the trails.

Check out his New York Timse best-selling book, Finding Gobi: A LIttle Dog with a Very Big Heart.

Learn more about Dion Leonard HERE

Episode Sponsors:

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Trail Runner Nation's Trail Triage app

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EP 705: Packing Smart: The Do's and Don'ts of Ultra Drop Bags

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Nov 2024 15:49:00 +0000

Drop bags are a crucial tool for ultra runners, serving as lifelines that ensure access to essential items like hydration, nutrition, and comfort gear during long races.

TRN friend and regular guest, Krissy Moehl and Kelly Kelly Swanson join our virtual run today to discuss the use of drop bags in ultra running. Kelly is the co-host of a new podcast, Drop Bag, and creator of the Ultraplanner, a tool that can help you organize your next ultra adventure or race. They explore the logistics and planning required, sharing personal anecdotes and lessons learned from their experiences as runners and race directors. The conversation highlights the importance of preparation, including packing essential items like hydration, nutrition, and comfort items that can enhance a runner's experience. They delve into the challenges of race-day adaptability, particularly when drop bags don't arrive as expected, and offer practical tips on labeling, weatherproofing, and lightening the load for volunteers. The hosts also emphasize the emotional aspects of racing, such as carrying sentimental items for motivation and creating connections within the running community. This episode underscores the value of preparation, humor, and giving back, all while fostering camaraderie among runners.

Krissy and Kelly have put together a great book bundle that includes: - "Run Your First Ultra" by Krissy Moehl - "Ultraplanner" by Kelly Swanson - Performance Enhancing Kokopelli tattoos from Trail Runner Nation - Stickers from Drp Bag Podcast and Salty Britches

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off Black Friday, Janji is offering 40% off sitewide through Sunday December 1
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HUEL, 15% off with code TRAIL
Trail Runner Nation's Trail Triage app

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EP 704: Running to the Beat - Musicians Who Endure

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 21 Nov 2024 03:02:00 +0000

What happens when the chaos of touring musicianship meets the grit of ultra-running? In this inspiring episode, we welcome ultra runners, musicians, and friends Kyle Whalum, Brad Sample, and Caleb Gilbreath to share their unique journey through the Pinhoti 100 ultramarathon and beyond. The conversation explores the parallels between music and running, highlighting the importance of self-discovery, inner rhythm, and passion over competition. From battling imposter syndrome to embracing spontaneity, the guests reflect on personal growth, the beauty of simplicity, and finding harmony in life's challenges. Their documentary Rhythm in the Darkness captures the profound connections between endurance, creativity, and community.

Be SURE to listen past the end credits for one of the songs from the documentary. Click here for the Official Rhythm In The Darkness Soundtrack EP their band, DFL: https://music.apple.com/us/album/rhyt... https://open.spotify.com/album/4YHJe4... Here are links to Brad Sample's solo work

Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Shokz, Use code TRN10 for 10% off OneSkin: Get 15% off with code TRN Tifosi Optics 20% off with code TRN20 Trail Runner Nation's Trail Triage app

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EP 703: Are You Making This Common Training Mistake?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Nov 2024 16:51:00 +0000

Should we consider slowing down to Zone 1 for most of our training? Returning guest and Brad Kearns, co-author of Born to Walk: The Broken Promises of the Running Boom, and How to Slow Down and Get Healthy--One Step at a Time, and long-time advocate for rethinking training principles.

Building on our previous conversation with Mark Sisson, Brad explores the misunderstood world of aerobic conditioning. We discuss what elite athletes like Eliud Kipchoge are getting right—and what most recreational runners are missing—by focusing on slow, low-intensity efforts. Brad challenges the hype around Zone 2 training and shares insights on polarized training, resilience, and the surprising value of walking. Brad highlights the importance of building an aerobic base, using zone one training to prevent injuries, and balancing high-intensity workouts with sustainable practices. He also discusses how outdoor adventure sports can foster a deeper connection to nature and improve overall health. With insights into training philosophy and the value of recovery, this episode offers actionable advice for runners of all levels.

Learn more about Brad at BradKearns.com

Check out the B.Rad podcast too

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
HUEL, 15% off with code TRAIL
Ketone IQ
Trail Runner Nation's Trail Triage app

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EP 702: Can You Do Toe Yoga?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 7 Nov 2024 15:12:00 +0000

How does the foot arch function in running? How does the big toe play a crucial role in foot health and running efficiency?

Dr. Matthew Silver returns to The Nation to answer these questions and help us understand practical ways to activate and strengthen our arches, shedding light on how different shoe types—especially the trend of high-stacked shoes—impact our feet over time. This episode will help you make smarter choices for long-term running performance .

Dr. Matthew Silver, physical therapist and author of Built to Run: The Runner's Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and For Life

Check out Dr. SIlver's website to sign up for his newsletter and for more information or consultation: Alpha Project Phyzio and Performance

Here is the link to Barefoot Science orthotics that Matt talked about

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Shokz, Use code TRN10 for 10% off
Amazfit - get 15% off their new T-Rex 3
AquaTru: use code TRAILRUNNER for up to 20% off any water purifier
Trail Runner Nation's Trail Triage app

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EP 701: Super Shoes and Smart Stretches—What Runners Need to Know

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 31 Oct 2024 19:08:00 +0000

Returning guest and renowned physical therapist Jay Dicharry returns to unravel the truths and myths around stretching, mobility, and shoe selection for runners. Jay sheds light on the debate between static and dynamic stretching, highlighting how dynamic stretching can better prepare runners for performance and injury prevention. He distinguishes between flexibility (passive) and mobility (active control), emphasizing that mobility training, joint stability, and motor control are crucial for long-term success in distance running. The conversation also explores footwear's role, with insights into the benefits and risks of minimal and super shoes and how each type can impact running biomechanics. Jay encourages runners to focus on strength and mobility exercises to support muscle mass, bone density, and efficient movement. Runners will leave with actionable tips to improve their range of motion, prevent injury, and make informed choices about stretching and footwear for their unique needs.

Check out this video Jay produced on the MASTERCLASS on Super Shoes For Runners
By his 2nd edition of his amazing book, Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
Find out more about Jay and his services at An Athlete's Body
Get 10% off a Mobo Board HERE

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
HUEL, 15% off with code TRAILRUNNER
Ketone IQ
Trail Runner Nation's Trail Triage app

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EP 700: Trick or Treat

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 24 Oct 2024 22:54:00 +0000

For our 700th episode, we convinced our good friend Andy Jones-Wilkins to take some time off from recording his podcast, Crack A Brew with AJW, and his coaching to join us for a new episode type that we call "Trick or Treat." Each participant shares a story, and the others must guess if it's a Trick (lie) or a Treat (truth). We had a blast making it—hope you enjoy it!

Hire AJW as a coach! and read his weekly article in the AJW's Taproom

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Shokz, Use code TRN10 for 10% off
Amazfit - get 15% off their new T-Rex 3
Air Doctor: use code TRAILRUNNER for up to $300 off air purifiers
Trail Runner Nation's Trail Triage app

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EP 699: The Power of Will to Overcome Obstacles

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 17 Oct 2024 21:39:00 +0000

"True will is quiet humility, resilience, and flexibility; the other kind of will is weakness disguised by bluster and ambition." - Ryan Holiday

This is the final episode of a 3-part series, where we review Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Will, essential for overcoming adversity.

If perception and action are the disciplines of the mind and the body, then WILL is the discipline of the heart and the soul.: WILL is the inner fortitude, acceptance of fate, and the relentless pursuit of enduring challenges with grace. Will is the one thing that we control completely, always.

We are joined again by Coach Adam Kimble. In this section Holiday emphasizes the importance of inner strength and resilience in overcoming adversity. This section is about how we respond when we've done all we can through perspective and action, yet still face hardships beyond our control. Holiday focuses on the development of willpower, endurance, and the ability to accept and withstand external challenges with grace.

Part 1: EP 693: Perception: Turning Obstacles into Opportunities

Part 2: EP 696: The Power of Action

Learn more about Coach Adam Kimble HERE

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
HUEL, 15% off with code TRAIL
Ketone IQ
Trail Runner Nation's Trail Triage app

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EP 698: Fueling for Busy Runners- How to Eat Well, Stay Healthy, and Manage Your Time

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 10 Oct 2024 21:37:00 +0000

In this episode, we explore the relationship between nutrition and running with registered dietitian Jason Levee. We cover meal prep strategies, the importance of fiber for overall health, and how hydration impacts performance. Jason emphasizes balancing family health with healthy eating habits, providing practical tips on fueling before and after workouts. The discussion also highlights the value of a healthy relationship with food and making nutritious choices even when life gets busy. Listeners will learn how nutrition can enhance physical and mental performance for runners and their families.

Check out Whole Family Health, where Jason specializes in helping busy families and athletes find practical ways to prioritize nutrition.

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Amazfit - get 15% off their new T-Rex 3
AquaTru: use code TRAILRUNNER for up to 20% off any water purifier
Trail Runner Nation's Trail Triage app

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EP 697: Breaking Records: The New Era of Ultra Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Oct 2024 04:13:00 +0000

Why are there so many fast finish times this year? How can you get faster?

In this episode, we explore the recent trend of record-breaking performances in ultra running, examining the key factors driving these improvements. We talk about the impact of advancements in equipment, nutrition, and coaching on performance, as well as the importance of mental training and recovery strategies. The conversation highlights how consistent training and the right fueling techniques can enhance endurance and lead to personal breakthroughs. Success comes through adopting a holistic approach to ultra running, combining the right gear, structured training, and mental resilience for long-term success.

Our coaches who lead this discussion are

Krissy Moehl, the recent voice of UTMB simulcast, coach, author, race director, etc. Ian Sharman, "freaking fast runner" with over 250 marathon and ultra finishes and world record-holder as the fastest marathon dressed as Elvis David Roche, coaching alongside his wife, Megan. Oh, by the way, he just broke the 19-year-old course record at Leadville 100 in his first attempt at that distance. Wanna learn more? Check out our interview about how he did it.

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 696: The Power of Action

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 26 Sep 2024 23:52:00 +0000

"For us is the life of action….let us rather run the risk of wearing out than rusting out." Theodore Roosevelt

This is the 2 episode of a 3-part series, we dive into Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Action, essential for overcoming adversity

We are joined in this series by frequent Nation guest, Coach Adam Kimble. We talk about the critical role of action in overcoming life's challenges, emphasizing the idea that deliberate action, rather than passive reaction, is key to growth. The discussion highlights how failure is not something to be feared but rather an essential part of the learning process, helping to clarify the path forward. We draw parallels between ultra running and everyday life, showing how perseverance and resilience are cultivated through a process-oriented approach. We also discuss cultural perceptions of failure, the need to reframe obstacles as opportunities for growth, and stress the importance of community in supporting personal development.

Part 1: EP 693: Perception: Turning Obstacles into Opportunities

Learn more about Coach Adam Kimble HERE

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Amazfit - get 15% off their new T-Rex 3
Field of Greens: use code TRAILRUNNER for 15% off
Air Doctor: use code TRAILRUNNER for up to $300 off air purifiers
Trail Runner Nation's Trail Triage app

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EP 695: The Science of Stress- Managing Physical, Mental, and Biochemical Pressure

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 19 Sep 2024 21:07:00 +0000

In this episode, Dr. Phil Maffetone takes a comprehensive look at stress management, breaking it down into physical, biochemical, and mental/emotional categories. He shares practical strategies for addressing common stressors, from eliminating physical stress like ill-fitting shoes to managing biochemical stress through diet and reducing inflammation.

Dr. Phil shares his personal experiences as a songwriter and stand-up comedian, highlighting how creative outlets like music and comedy can help reduce stress. He emphasizes the importance of balancing positive and negative stress, with exercise playing a key role in stress management. Tools like heart rate monitors can serve as biofeedback for stress control, reminding us that everyone's stress response is unique.

Learn more by watching these clips: - Dr. Phil's Birthday Video - The MAF Method - Dr. Phil's music - Dr. Phil's website

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
Ketone IQ
Amazfit - get 15% off their new T-Rex 3
Trail Runner Nation's Trail Triage app

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EP 694: The Intersection of Trail Running, Backpacking and Fastpacking

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 10 Sep 2024 17:38:00 +0000

What happens when a love for the outdoors leads to launching an outdoor gear company and then running your first ultra-marathon?

In this episode of Trail Runner Nation, we're joined by Tayson Whittaker, founder and CEO of Outdoor Vitals, to dive into the world of fastpacking, trail running, and backpacking. Tayson shares his inspiring journey of launching Outdoor Vitals, a company committed to providing high-quality outdoor gear. He reflects on his love for exploring remote areas, disconnecting from the digital world, and how his passion for backpacking evolved into a desire to push his limits through trail running.

We also explore Tayson's transition into ultra running, including the challenges he faced in his first 75K race, his experience pacing at the Moab 240, and how these trials sparked his goal of completing a 100-mile race. Throughout the conversation, Tayson emphasizes the importance of building confidence through experience, using the right gear, and embracing the mental and emotional benefits of outdoor adventures. Whether you're a runner, backpacker, or fastpacker, this episode is packed with insights on stepping out of your comfort zone and growing through new challenges in the wilderness.

Watch Tayson talk about his 10 year journey with Outdoor Vitals
Tayson's documentary of his first 100-mile completion
Follow Outdoor Vitals on Instagram, Facebook, X, and YouTube
Check out their podcast, LiveUltraLight

Episode Sponsors:

Janji, Use code TRAILRUNNER for 10% off
True Nutrition
Trail Runner Nation's Trail Triage app
Amazfit - get 15% off their new T-Rex 3 ⤵️

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EP 693: Perception: Turning Obstacles into Opportunities

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 5 Sep 2024 11:00:00 +0000

In this first episode of a 3-part series, we dive into Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Perception, the foundation of how we approach obstacles.

We are joined in this series by frequent Nation guest, Coach Adam Kimble. Through engaging personal stories and examples from sports, business, and trail running, we discuss how changing our perception can reshape our reactions to life's challenges. We explore the importance of staying calm, reframing difficult situations, and focusing on the present moment. The conversation touches on the need to separate emotions from decision-making and the value of visualization to navigate obstacles with grace.

Whether you're facing challenges in running, work, or life, this episode offers practical insights into how perception can transform obstacles into opportunities for growth and improvement.

Tune in as we begin our journey through the timeless wisdom of Stoicism and discover how to shift your mindset to overcome adversity.

Learn more about Coach Adam Kimble HERE

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 692: Built to Run- Mastering Running Form and Mobility

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 29 Aug 2024 22:30:00 +0000

Have you ever faced the frustration of persistent running injuries that keep you from enjoying running on the trails?

In this episode, We sit down with Dr. Matthew Silver, author of Built to Run, to explore practical strategies for running pain-free and overcoming common injuries. Dr. Silver delves into key topics like the importance of counter rotation, hip mobility, and the mind-body connection in running. He shares valuable tips on improving mobility, strength, and running form, and emphasizes the critical role of breathing in enhancing performance. Listeners will gain insights into the benefits of CO2 training, the significance of hip mobility, and how paying attention to movement patterns can reduce injury risks. Dr. Silver also highlights the value of finding a specialized physiotherapist and using his book as a resource to improve running efficiency and prevent injuries.

Check out Dr. SIlver's website for more information or consultation: Alpha Project Phyzio and Performance

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 691: Breaking Records at Leadville: A 100-Mile Journey

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 22 Aug 2024 23:05:00 +0000

In this episode, Coach David Roche delves into his record-breaking performance at the 2024 Leadville 100, sharing insights into his unique approach to training, racing, and pushing personal limits. David discusses the importance of embracing failure as a pathway to success, maintaining a strong mindset, and never giving in to the urge to hike aka "Never Hike" mantra.. He also offers practical advice on nutrition strategies, including the use of liquid gels and conditioning the stomach for endurance racing. Beyond the physical aspects, David emphasizes the psychological challenges of ultrarunning, the significance of the "pain cave," and the incredible power of love and support from the running community. He concludes with reflections on the lessons he's learned as a coach and his deep gratitude for the opportunity to inspire others through his running journey.

Listen to David and Megan's podcast episode about his race at Some Work, All Play

Check out more about their coaching services at SWAPrunning

Find out more about this episode's sponsor: Janji

We also mentioned Magic Mind in this episode. You can get up to 48% off your first subscription or 20% off a one-time purchase with code TRN20 at checkout. Use this link: Magid Mind

AND!!!!! Check out the new free app we developed, Trail Triage

photo credit: Cody Bare

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EP 690:Trail Classics: 50 North American Trails You Must Try

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 15 Aug 2024 22:16:00 +0000

Ricky Gates discusses his latest project, The Field Guide to Classic Trails in North America Inspired by the book '50 Classic Climbs of North America,' Ricky set out to create a similar guide for trail runners. The guide aims to highlight 50 must-do trails in North America that can be completed in under 24 hours. The criteria for selecting these trails include their feasibility, historical significance, and the ability to recommend them to others. Ricky and his collaborators have already published several trails on the Janji website, including the Cactus to Clouds Trail, the Lost Coast Trail, and the double crossing of the Grand Canyon. Gates discusses the inspiration behind the book and the process of selecting the 50 classic trails featured in it. He emphasizes the diversity of the trails, including point-to-point, loop, and out-and-back options, making them accessible to solo runners. The book aims to provide information and inspiration for both new and seasoned runners, with a focus on responsible trail running. Gates also discusses the importance of technology and advancements in gear in making wilderness exploration more accessible. The conversation concludes with a discussion about the website collaboration and the future publication of the book.

About Rickey:

• Outside Online named Rickey one of "The Fittest Real Men in America." • He was named USA Track and Field Mountain Runner of the Year in 2007 • is a renowned ultra-runner and adventurer. • He has twice won the grueling Mount Washington Road Race and • set the fastest known time (FKT) for running Yosemite's Half Dome. • His adventures have taken him from the South Pole to Moab, New Zealand, France, Mexico, and back to his home base near Aspen, Colorado, before settling in San Francisco.

We mentioned the book Cross Country: Fifteen Years and 90,000 Miles on the Roads and Interstates of America with Lewis and Clark

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 689: Finding Joy in the Process: Lessons from a 100-Mile Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 8 Aug 2024 19:32:00 +0000

In this episode, Nation friend and renowned ultra runner Krissy Moehl talks about her recent race at the High Lonesome 100. Krissy shares her experience running the challenging 100-mile race after a six-year hiatus from 100 milers and discusses her mindset as an aging athlete. She talks about the importance of accepting and embracing her body's changes and finding joy in the process. Krissy also reflects on the support and community surrounding ultra running and the lessons she learned from this race. In this conversation, She also talks about the importance of being aware of one's body and making intentional decisions to maintain long-term health and continue running. Krissy expresses her curiosity about the changes in her body as she goes through perimenopause and her desire to explore the topic further.

Takeaways

Accept and embrace your body's changes as an aging athlete
Find joy in the process of running and racing
Seek support and surround yourself with a supportive community
Don't be afraid to ask for help and accept assistance during races
Appreciate the contributions and impact of others in helping you achieve your goals The Leadville Trail 100 Run has a well-organized race organization and takes pride in its initiatives, such as gender equality and non-binary inclusion.
The whiskey tradition at the race is sponsored by Laws Whiskey House, and the whiskey bottles are given to finishers as a symbol of accomplishment.
As an aging athlete, Krissy is curious about the changes in her body and how perimenopause affects her running and overall health.
Making intentional decisions to prioritize long-term health and maintain muscle mass is important for aging athletes.
Endurance events provide transformative experiences and allow individuals to connect with nature and appreciate the beauty of the surroundings.

Shame on you if you don't already own a copy of Krissy's book, Running Your First Ultra. Shake of your embarassment and get a copy now!

Find out more about this episode's sponsor:

Janji

AND!!!!! Check out t

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EP 688: The Inspirational 'Why' Behind a Record FKT

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 31 Jul 2024 23:48:00 +0000

Emily Halnon joins The Nation this week. She is a trail runner and mountain athlete from Eugene, Oregon. Emily shares her awe-inspiring journey of setting the Fastest Known Time (FKT) on the 460-mile Oregon section of the Pacific Crest Trail (PCT). Driven by the desire to honor her late mother, Andrea, who inspired her to start running, Emily talks about the mental and physical preparation required for such a formidable challenge. She tells her story in the new book, To the Gorge - Running, Grief, Resilience, & 460 Miles on the Pacific Crest Trail. She highlights the importance of having a strong 'why,' a supportive crew, and the deep connection she felt with her mother throughout the run. Emily discusses the profound impact of running on processing emotions and healing through grief, emphasizing the vital role of community, pacers, and crew in providing emotional support. Join us as Emily explores the significance of embracing the unknown, pushing through difficult moments, and the powerful growth that comes from these experiences. You can follow Emily on Instagram

We mentioned the charity that Emily supported on her adventure Brave Like Gabe.

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 687: Rewire Your Running for Stability, Strength & Speed

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 24 Jul 2024 21:41:00 +0000

In this Trail Runner Nation podcast episode, Jay Dicharry talks about the newly updated edition of his book "Running Rewired," offering valuable insights on how to combat overuse injuries and optimize movement patterns for better running performance. He emphasizes the need for building a strong body through targeted exercises, as running alone isn't enough to enhance muscle strength, bone density, and tendon capacity. Jay discusses the role of neuroplasticity in creating new physical connections in the brain by focusing on movement patterns. He provides practical tips for improving running form and mechanics, highlights the importance of strength training and precision movements, and stresses the significance of managing cumulative stress load to prevent overtraining. Jay also touches on the benefits of plyometric exercises, proper nutrition for bone health, and the Mobo board for improving foot stability and proprioception.

Check out Jay's MoBo Board and get a discount!

HERE is the link to the video, "Untll the Wheels Fall Off" with Tony Hawk that we talked about.

The paper Jay mentioned, "No Strain, No Gain"

Here is the link for the IOC Consensus Statement on REDs from 2023

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 686: Unlock the Secrets to Long-Term Running Success

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 18 Jul 2024 21:00:00 +0000

In this episode, Coach Ian Sharman talks about the art and strategy of long-term planning in trail running, emphasizing patience and consistency for sustainable gains. Drawing from his own experiences, Ian shares how he improved his marathon times and became a successful ultra runner through diligent training. He advises runners to set long-term goals and adapt to the physical demands of trail running while listening to their bodies to prevent injuries. Ian highlights the importance of seeking advice from experienced runners and being open to learning and adjusting training plans. The conversation covers topics like the timing for replacing old running shoes, the differing rates of cardiovascular and soft tissue development, and the mental challenges in running, including the psychological impact of DNFs. Ian and the hosts also discuss the mutual respect among runners of varying abilities, emphasizing the multifaceted nature of the sport. Learn more about Ian and Sharman Ultra Coaching.

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 685: Running in Circles - Backyard Ultras

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 10 Jul 2024 20:09:00 +0000

Join ultra runners Jennifer Russo and Megan Eckert to discuss backyard ultras, a niche of ultra trail running. They explain that backyard ultras are last-man-standing races where runners complete a 4.167 mile lap every hour until only one person is remaining. Jennifer holds the world record with 74 yards (308 miles) set last month at Capital Backyard Ultra in Lorton, VA. She beat the previous record of 68 laps set in 2020 by Courtney Dauwalter, while Megan won her first backyard ultra at Saguaro Showdown last month with the 4th highest total "yards" 65. They discuss the unique challenges of these races, the mental fortitude required, and the importance of pacing and strategy. They also highlight the sense of community and camaraderie among participants. Backyard ultras are gaining popularity globally, with more women participating and the yardage increasing. The sport is characterized by its unique format, where runners complete a 4.167-mile loop every hour until they can no longer continue. The mental and physical challenges of the race, including sleep deprivation and hallucinations, make it a unique and intense experience. Crew support is crucial in helping runners stay motivated and get back on the course.

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 684: Hayden Hawkes Embracing Gratitude, A New Approach to Running Success

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 4 Jul 2024 23:25:00 +0000

In this episode, we sit down with the accomplished ultramarathoner, Hayden Hawks. Hayden shares his remarkable journey of overcoming a knee injury in 2023 and his triumphant return to the 2024 Western States 100, where he improved his time by 83 minutes and finished third. He opens up about his challenges during his recovery, the importance of patience, and the mental lessons that transformed his mindset. Hayden discusses his shift from focusing solely on winning to embracing gratitude and enjoying the process, which has fueled his success in trail running. He also discusses his nutrition and hydration strategies to optimize performance and recovery. Links to learn more about Hayden and his training camp:

Hawks Running Wild Equador training camp on Oct 26-Nov 3

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 683: Sh!t You Don't Do on the Trail - Western States Edition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 26 Jun 2024 21:50:00 +0000

We recently replayed an episode from 2017 called, "Sh!t You Don't Do on the Trail" with Tim Twietmeyer and Bob Crowley.

We had so much fun walking down memory lane, we thought we should update it for 2024. Since we are near the start of Western States 100, we thought we'd skew it towards this race, but many of the principles mentioned are applicable wherever you are running. And of course, it wouldn't be in TRN style without gamifying the episode :). So Bob and Tim used descriptive but cryptic titles for each topic. We have to guess what they are referring to. We hope you have fun playing along.

Tim Twietmeyer is Vice President of the Western States Endurance Run Board and board member since 1996. He is also the only person to finish the race 25 times....all under 24 hours! Oh.....and he won the race FIVE times!

Bob Crowley is a past president of ITRA, the International Trail Running Association, and a seasoned runner with notable finishes of over 80 ultras including 2019's Tor des Geants and the 2023 Tahoe 200 mile race.

Both are members of History Expeditions, where they take their passion for history and bring it to life through expeditions that combine historical research and adventure. So far they have completed four expeditions. You can find out more at historyexp.org.

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed to help you, your pacer, crew or aid station workers diagnose and solve common trail issues, Trail Triage.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 682: 2024 Western States 100 Prognostications

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 20 Jun 2024 09:00:00 +0000

Each year at this time, Andy Jones-Wilkins joins The Nation each year to discuss the Western States 100-mile Endurance Run. This is the 11th year that he ruminates and give us his picks for the podium and the other notable runners. We decided this year to take a look at the constant character in every year's race, the course and do an in-depth description of the course.

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 681: Stories From Western States 100

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Jun 2024 09:00:00 +0000

Leading up to the 2024 Western States 100 Endurance Race, ultra legends Ellie Greenwood and Ian Sharman share their incredible experiences at the Western States 100. Ellie, who set a new women's record in her first WS100 in 2011, and Ian, with the record for the fastest cumulative time across 10 WS100 finishes, dive into their journeys into ultra running. They discuss their initial expectations, evolving gear and training techniques, and the critical importance of pacing, discipline, and mental focus. With insights from racing at the front, mid-pack, and back, they also highlight the joy of the race and finding moments of fun along the way.

Find both Ian and Ellie at Sharman Ultra Coaching

Find out more about this episode's sponsors:

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 680: Breaking Barriers in Women's Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Jun 2024 06:40:00 +0000

We are joined by Maggie Mertens, the author of "Better Faster Farther: How Running Changed Everything We Know About Women," which challenges long-held beliefs about women in running. Starting with a powerful reminder from over a century ago, when a woman ran the first modern Olympic marathon without permission, the book reveals how women have faced relentless opposition from the medical establishment, media, and athletic associations. Despite these challenges, they ran barefoot, without sports bras, and sometimes disguised as men, defying quack science and societal norms. Mertens takes us from this boundary-breaking marathon in Greece in 1896 to today's ultra-marathons, like the Spine Race, where women have shattered records. The conversation explores the history of women in running, the progress made, and the lingering stereotypes and inequalities. It highlights the achievements of female athletes, the impact of Title IX, and the need for more research on women's bodies in sports. Overall, it sheds light on the importance of breaking down barriers and empowering women in the world of running.

You can preorder the book now or buy it on June 18th when it is released.

Learn more by going to Maggie's website or following Maggie on Instagram

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 679: Training Variety for Peak Performance

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 30 May 2024 21:17:00 +0000

In this episode, we discuss "Adaptation and Diversity in Training" with our adventurous guests Emma Cook-Clarke and Adam Campbell. Both elite athletes in mountain endurance sports, Emma and Adam share how their diverse sports backgrounds influence their training approaches.

From soccer and rugby to running and ski mountaineering, Emma discusses her journey of integrating different sports to enhance her performance and maintain her passion for the alpine. Adam, a member of several Canadian national teams and a three-time Guinness World Record holder, shares his insights on the importance of variety and adaptability in training.

We explore the benefits of cross-training, emphasizing how it improves overall fitness, prevents injuries, and keeps training interesting. The conversation highlights the value of lower-impact activities like cycling and swimming for aerobic development and recovery, as well as the mental and physical advantages of engaging in other sports like rock climbing and hiking.

Tune in to learn how embracing variety and listening to your body can lead to better performance, prevent injuries, and make training more enjoyable. Whether you're a trail runner or just love trying new activities, this episode offers valuable takeaways for all fitness enthusiasts.

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 678: Flashback Episode - Sh#@ You Don't Do On the Trail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 May 2024 22:10:00 +0000

In this episode, we take a nostalgic look back at an episode from 2017 with trail veterans Bob Crowley and Tim Twietmeyer. We revisit "Sh#@ You Don't Do On the Trail," where we covered the essential unwritten rules of the trail and aid stations that every runner should know. From the infamous "snot rocket" technique to the delicate art of avoiding "double-dipper," Bob and Tim shared their invaluable insights with humor and wisdom. Whether you're a seasoned ultrarunner or new to the sport, this episode is packed with tips to help you navigate the trails with grace and respect. Enjoy this trip down memory lane and refresh your trail etiquette knowledge with us!

Tim Twietmeyer is Vice President of the Western States Endurance Run Board and board member since 1996. He is also the only person to finish the race 25 times....all under 24 hours.

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 677: No One Gets There Alone

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 16 May 2024 21:28:00 +0000

Dr. Rob Bell discusses his book 'No One Gets There Alone' and emphasizes the importance of relationships and connectivity in achieving personal and professional goals. He shares a personal story of receiving help during a race and how it changed his mindset. The conversation explores:

Success is not solely a product of individual effort; relationships and connectivity play a crucial role.
Helping others can improve our own performance and mindset.
Competition is about competing against ourselves and overcoming our own mental barriers.
Treating others differently and offering support can have a significant impact on their performance and well-being.
Changing our language and self-talk can positively influence our mindset and performance. Helping others not only benefits them but also helps us grow and improve.
Shifting from a scarcity mindset to an abundance mindset opens up opportunities and fosters cooperation.
Choosing the right models and looking beyond the top achievers can provide inspiration and guidance.
No one achieves their goals alone; we all need support and encouragement from others.

Some of the other podcast episodes we have done with Rob revolve around a couple of other books. Most recently, "I Can't Wait to be Patient" and "Puke & Rally".

Learn more about Dr. Bell HERE

We mentioned "The Man in The Arena" by Theodore Roosevelt

Find out more about this episode's sponsors:

Janji
Arc'teryx and also join their Strava Challenge!
AG1
Ketone IQ

Become a Patreon supporter to receive quarterly givebacks from us

AND!!!!! Check out the new FREE app we developed, Trail Triage

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EP 676: Runners' Rescue: The Trail Triage Toolkit

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 May 2024 14:21:00 +0000

What if there was a way to instantly diagnose and address running issues right on the trail?

In this episode, we talk about the new Trail Triage app. We speak with the team that developed the app answering these and other key questions:

What is Trail Triage?
Why was it developed?
How can it help me on my training runs and racing?
How do I access it?
Where does the content come from? Can I trust it?
How much does it cost?

Trail Triage is an innovative new tool that can assist runners, pacers, crew, and aid station volunteers tackle common challenges during runs. Trail Triage is a free mobile app that currently identifies 13 common issues a trail runner might be faced with. The app then helps you diagnose the issue, and provides some solutions that might help and let you know if it is serious enough to DNF or not.

This is the team who brought this vision to life: • Bob Crowley, who sparked the original idea; • Dr. John Anderson, a seasoned emergency physician whose medical insights are woven into the core of the app; and • Scott Vosburg, the tech wizard who turned these ideas into reality.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 675: Balancing Act - Running and Living

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 May 2024 20:25:00 +0000

In today's episode of the Trail Runner Nation podcast, we are thrilled to host elite Canadian trail runners Adam Campbell and Emma Cook-Clarke. They will share insights into balancing demanding athletic careers with personal and professional responsibilities. Adam, a lawyer turned professional runner with Arc'teryx, has an impressive history, including surviving a lightning strike during the 2014 Hardrock 100. Emma, a former competitive soccer and rugby player who transitioned to running and skiing for the University of Calgary, embraces a life filled with outdoor adventures. Together, they will explore how athletes can integrate their training and competitive aspirations with their daily lives, potentially enhancing each aspect rather than seeing them conflict. Join us as we delve into these dynamic experiences and learn from the unique perspectives of our seasoned guests.

Find out more about Ian and his other coaches at SharmanUltra.com

Find out more about this episode's sponsors:

Janji
Arc'teryx and also join their Strava Challenge!
AG1
Ketone IQ

Become a Patreon supporter to receive quarterly givebacks from us

AND!!!!! Check out the new FREE app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 674: Gut Check: Managing GI Distress

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 25 Apr 2024 23:40:00 +0000

Today, we're excited to have a returning guest, Dr. Stefanie Flippin. Not only is Stefanie a board-certified foot and ankle surgeon with a private practice, but she's also an elite trail runner, an accomplished coach, a freelance writer, and the host of the Making Strides podcast.

Stefanie helps us understand GI distress. We'll explore what causes gastrointestinal discomfort during running, how to address it when it happens, and strategies for preventing it. Whether you're training for your next ultra or just trying to enjoy your daily jog without discomfort, this discussion will offer valuable insights.

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 673: It Starts with the Feet

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Apr 2024 14:53:00 +0000

Everything starts with foot health, with your contact with the ground. Your body relies on that first bit of sensory information, so up that kinetic chain, all the way through the shin, the knee, the hip, the low back, the torso, all the way up to the brain."

Fitness expert and seasoned endurance athlete, Mark Sisson delves into the crucial link between foot health and overall mobility, underscoring how vital feet are in athletic activities like walking and running. He points out that proper foot function not only wards off injuries but also enhances performance. Highlighting his minimalist footwear company, Peluva, he emphasizes shoes that offer both protection and a natural ground feel. Sisson critiques early minimalist designs for their flawed execution that led to injuries and discusses the swing towards maximalist shoes, cautioning against their over-cushioning. Throughout, he champions minimalist shoes as a means to strengthen feet and support an active lifestyle. Takeaways

Foot health is crucial for overall mobility and longevity.
Proper foot function can prevent injuries and improve athletic performance.
Minimalist footwear that provides ground feel and protection is beneficial for foot health.
Bunions are not necessarily genetic and can be improved with proper foot care.
Maintaining foot health is essential for an active and independent lifestyle. The original concept of minimalist footwear was a great idea, but the execution was poor, leading to injuries.
Proper running form is crucial, and footwear can either support or hinder it.
Excessive cushioning in running shoes may have drawbacks and can impact running efficiency.
Walking is an important activity for foot health and overall fitness.
Minimalist footwear can be a valuable tool for foot strengthening and improving foot health.

Learn more from Mark:

Primal Kitchen
Peluva
"Born to Walk", Mark's latest book will be availalbe fall 2024

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 672: Running on Motivation: Tactics to Move

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 11 Apr 2024 03:22:00 +0000

Have you ever found yourself staring at your running shoes, willing yourself to lace up and step out the door? Or perhaps, midway through a run, questioned what keeps you moving forward? Today, we're talking about the heart of what fuels us and how to harness that drive every day.

Key Takeaways

Listen to Your Body: Tuning into your physical and emotional state can guide your running motivation.
Plan Your Runs: Mark your calendar for runs to treat them as non-negotiable appointments.
The Power of Company: Running buddies not only make the miles more enjoyable but also hold you accountable.
Confidence Through Preparation: Remind yourself of the hard work behind you to push through challenging runs.
Start Small: 1>0 - Overcoming the inertia of starting is often the hardest part. Begin with manageable goals.
Reward Yourself: Whether it's new running gear or a favorite treat, rewards can be powerful motivators.
Embrace the Runner Identity: Identifying as a runner can fundamentally shift your motivation and discipline.
Explore and Enjoy: Varying your running routes keeps the journey exciting and refreshing. The Right Tune: Motivational music or engaging podcasts can be the perfect companion for your runs.
Prep Your Gear: Lay out your running attire and gadgets in advance to smooth the path out the door.
Rest vs. Laziness: Distinguishing between the need for recovery and procrastination is key to sustained running success.

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!! Check out the new free app we developed, Trail Triage

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EP 671: Balancing Stamina and Durability

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Apr 2024 14:55:00 +0000

Coach Ian Sharman joins us on The Nation to unravel the nuances between durability and stamina in the realm of endurance running. With stamina framed as the ability to resist fatigue and durability as resilience against fatigue's cumulative toll, the discussion delves into the critical roles of pacing and mental strength. The conversation also touches on how specific training enhances durability and why a strategy of starting slow can be key to energy conservation. Ian sheds light on the tactical merits of power hiking on inclines and the vital skill of adaptive decision-making mid-race. Further, he shares insights into managing effort and overcoming frustration, the advantages of blending running with hiking on ascents, and the pitfalls of an overly brisk start. The dialogue emphasizes experience's role in refining both stamina and durability, alongside the significance of redefining success through personal growth. Ian also reflects on the ongoing potential for improvement in seasoned athletes, the importance of mindfulness and self-paced racing, and how coaching can fast-track development and learning.

Find out more about Ian and his other coaches at SharmanUltra.com

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

EP 670: Part 2- Decoding Longevity: Lessons from 'Outlive'

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Mar 2024 20:12:00 +0000

This episode is part 2 in a discussion around the book, 'Outlive: The Science and Art of Longevity' by Dr. Peter Attia. In this episode we disect chapters

9: Chasing memory: understanding alzheimer's disease and other neurodegenerative diseases
10: Thining tactically: Building a framework of principles that work for you
and 16: The awakening: how to learn to love sleep, the best medicine for your brain.

Adam Kimble rejoins us from part 1. The conversation spans the significance of exercise, the nuances of nutritional biochemistry, the restorative power of sleep, and the delicate balance of emotional well-being. We also touch upon the critical roles of community, relationships, and a strategic approach towards health and longevity. The episode is packed with actionable insights, emphasizing exercise as a cornerstone for warding off cognitive decline, the benefits of complex physical and mental activities, and the underrated impact of sleep, dental health, and sauna usage.

Links:

Part 1 Decoding Longevity: Lessons from 'Outlive'
Learn more about the Epworth sleepiness scale
Listen to our episode about Dr. Matthew Walker's book on Sleep
Learn more about Adam and his coaching HERE

Find out more about this episode's sponsors:

Become a Patreon supporter to receive quarterly givebacks from us.

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EP 669: Safety, Innovating Runner Security

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Mar 2024 14:50:00 +0000

What are some of your biggest fears when running alone? How can technology transform your running experience into a safer, more connected journey? Discover the answer with Dena Lewis and the innovative Running Mate app in this episode of Trail Runner Nation. Dena Lewis is the visionary founder and CEO of Running Mate. She shares her personal journey through the challenges of harassment and assault while running, a journey that sparked the creation of the innovative Running Mate app, a real-time solution for runner safety and companionship. To add some perspective, one of Don's daughters, Alyssa, joins as she is preparing for her first marathon. Find out more about her business, Blues Beauty Bar or listen to her podcast Estheticians Unhinged

Learn more by following Running Mate on Instagram

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Become a Patreon supporter to receive quarterly givebacks from us.

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EP 668: Running with Science

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 14 Mar 2024 21:49:00 +0000

In this episode, Scott and Don play a type of true or false game with frequent guest Alex Hutchinson. Play along as Scott and Don try to predict the outcomes or findings of the article without reading it. They discuss various articles that Alex has written about in his Outside Online column, Sweat Science about and reveal whether they are true or false. We discuss various topics related to running, including foot core training, altitude training, and the durability of super shoes.

Here are the articles we discussed:

Check out Alex's web site

If you haven't read one of the best books for runners, "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance", you need to follow these steps:

Buy and read the book
Listen to Part 1 - where we talk about the Unforgiving Minute, The Conscience Quitter, Heat, and Belief
Listen to Part 2 - where we talk about the Central Governor Thoery, Pain and Training the Brain
Listen to Part 3 - where we talk about Oxygen, Fuel, and Zapping the Brain
Listen to Part 4 -our first Episode with Alex where he comes on and talks about the entire book

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EP 667: Voices Within: Navigating the Mind's Mind

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 7 Mar 2024 22:35:00 +0000

This podcast episode with Brian "Tosh" Chontosh focuses on the "mind's mind," the inner voice that shapes our thoughts and actions, often seeking comfort and leading to self-sabotage. Tosh emphasizes understanding this influence to improve decision-making and personal growth, particularly in endurance events.

"Diesel Days," derived from military training, combines physical challenges with lessons in leadership and teamwork. This 24-hour event pushes participants through physical and psychological trials, teaching them to navigate internal and external pressures, including an innovative "checking in with the left hand" technique for goal setting and self-reflection. This is a strategy that you can use on a tough run, race or situation in life.

Tosh also discusses building mental resilience and life skills to counteract the mind's mind, highlighting the importance of a safe training environment for pushing limits and learning. The "Hard Way Project" offers a monthly subscription with workouts and methodologies to apply these concepts in practice.

Overall, the episode sheds light on overcoming the mind's mind through awareness, resilience, and competency development, offering practical tools for personal and professional growth.

Check out Tosh's website to learn more: Crooked Butterfly

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EP 666: Ultrarunning for Normal People

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 29 Feb 2024 23:46:00 +0000

Have you ever wondered how conquering rugged trails and embracing the wild can transform not just your physical health, but your entire outlook on life?

Embark on an exhilarating journey into the heart of nature with Sid Garza-Hillman, acclaimed author of 'Ultra Running for Normal People.' Sid unravels the transformative power of trail running, inviting listeners of all athletic backgrounds to explore the boundless beauty of ultra marathons. Discover the art of embracing the slow, the uncomfortable, and the sheer bliss of disconnecting from the digital world to forge a deeper connection with the natural one, and more importantly, with oneself.

Sid's philosophy extends beyond mere athleticism; it's about enriching life through the lens of trail running. He shares invaluable insights on the essence of enjoying the journey over obsessing with performance metrics, the wisdom in welcoming rest days, and the art of training with versatility and intuition. Sid delves into the transformative Oxygen Advantage breathwork technique, shedding light on its profound impact on stress management, endurance, and overall well-being.

Beyond the physical and mental benefits trail running offers—such as enhanced fitness, stress relief, and a profound sense of accomplishment—Sid encourages listeners to experience the vibrant community spirit by volunteering at the Mendocino Ultra race. Plus, get a taste of Sid's unique perspectives on health and well-being on his podcast, 'What Sid Thinks.'

This episode is not just a conversation; it's an invitation to embark on a life-changing adventure that promises more than just physical fitness. It offers a pathway to discover one's true potential, to reconnect with the essence of being, and to experience the unparalleled joy of trail running. Tune in to uncover how trail ultra running is not just an activity, but a gateway to a fuller, more connected life.

Additional links to check out:

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EP 665: The Runner's Renaissance: A Fresh Start

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Feb 2024 17:57:00 +0000

Ultra runner and acclaimed writer Katie Arnold delves into her profound journey within the realm of ultra running, challenging conventional perceptions and embracing a fresh, beginner's mindset. Katie illuminates the beauty of uncertainty in running, the thrill of flow, and the transformative power of redefining one's runner identity through persistent practice. We navigate a myriad of life and running philosophies, underscoring the significance of self-trust, the welcoming spirit towards newcomers, the perpetual learner's mindset, and the authenticity of being true to oneself. This conversation celebrates the essence of community, the resilience found in shared struggles, the magic of connectivity, and the inspirational force of collective passion, all while maintaining a delicate balance between personal endeavor and communal belonging.

Key Insights: - Embrace your journey with confidence and open-mindedness. - Champion the inclusion and growth of new runners, finding wisdom in their fresh perspectives. - Cultivate a lifelong learner's attitude, reveling in continuous discovery and evolution. - Stay genuine, honoring your true essence in running and beyond. - Approach each run with reverence, acknowledging its challenges and rewards. - Seek and offer solace within the running community, fostering a sense of belonging. - Acknowledge our shared human experience, enhancing connections and collaboration. - Let the vitality of the running community fuel your motivation and aspirations. - Cherish running's unique blend of solitary reflection and communal celebration.

Check out Katie's article on the Beginner's Mind: Micro Running

Subscribe to her FREE newsletter HERE

Katie's Outside Column Raising Rippers

Check our our previous episode, "Running Home with Katie Arnold"

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EP 664: Decoding Longevity: Lessons from 'Outlive'

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Feb 2024 00:29:00 +0000

In today's episode, we are going to open the bookstore and review the book "Outlive: The Science and Art of Longevity"by Dr. Peter Attia. This book offers a radical approach to longevity, emphasizing proactive, personalized strategies over the reactive methods of mainstream medicine. Today, we'll focus on four key chapters that explore innovative nutrition, optimal exercise and sleep, and the crucial role of emotional health in living longer better lives.

Joining us to discuss four chapters are frequent guests and friends of TRN, Andy Jones-Wilkins and Adam Kimble.

Dr. Attia challenges conventional wisdom, advocating for a deep understanding of our health beyond traditional metrics. We'll discuss the transformative power of exercise, the importance of a tailored nutritional approach, and why emotional well-being is indispensable for a fulfilling life.

Learn more about Adam:

Adam Kimble's web site
Instagram
Facebook
Chasing Twilight: A Joy Journal for Runners (or available on Amazon)
list of Adam's FKT records

Learn more about AJW:

Find out more about this episode's sponsors:

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EP 663: Endurance Lessons from Rowing Across the Atlantic

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 8 Feb 2024 23:13:00 +0000

We return to our 'Endurance Of The Trail" Series in this episode with our friend Major Brian "Tosh" Chontosh, United States Marine Corps, Retired. He recounts his extraordinary journey of participating in The World's Roughest Row, rowing 3000 miles across the Atlantic Ocean with his team of former Navy SEALs despite their lack of prior experience in ocean rowing. He delves into the rigorous training, preparation, and dietary strategies that underpinned their endurance feat. Tosh underscores the critical role of team cohesion and the strategic guidance from their campaign manager. He reflects on the mental resilience needed to surmount challenges and draws parallels between his rowing venture and ultra-running principles, particularly in nutrition and the necessity to eschew distractions for peak performance. The discussion also explores the mental rigors of the Atlantic crossing, the imperative of setting clear goals, and the congruence between one's actions and objectives. Tosh concludes by touching on the broader implications of his experiences for physical endurance and leadership.

**BEFORE YOU LISTEN, watch this 45-minute video documentary of their experience.**

Check out his past episode about the shipping container challenge
Check out his website Crooked Butterfly where you can learn more about the HardWay Project and his podcast by the same name.

Find out more about this episode's sponsors:

Janji
LMNT

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EP 662: From Random Words to Trail Tales: A Lighthearted Ultrarunning Discussion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 1 Feb 2024 19:40:00 +0000

In this episode, we dive into the unique intersection of everyday vocabulary and the expansive world of trail and ultrarunning. We are joined by the ever-insightful Warren Pole and the ultrarunning sage, Andy Jones-Wilkins, for a lighthearted yet profound discussion that ties the randomness of language to the trails we cherish.

There are times in our running careers when the only thing we think about is running and everything we see or experience we relate to running. In that spirit, Trail Runner Nation podcast periodically produces an episode where we pick a random word out of a dictionary and relate that to trail and ultrarunning.

Check out Warren's company, 33 Fuel and Andy's coaching at Carmichael Training.

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EP 661: Classic Ultramarathon Beginnings

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Jan 2024 20:06:00 +0000

Dive into the Thrilling World of Ultra Running with Historian Davy Crockett! Join hosts us in an exhilarating journey through the untold history and fascinating evolution of ultra marathons. Discover the legendary races that shaped the sport: from the historic Comrades Marathon to the enigmatic Barkley Marathons. Learn about the earliest ultra runners, their unique mindset, and how their challenges differ from those faced by today's athletes.

Explore the global impact of ultra running, featuring stories from the Redwood Indian Marathon that showcased Native American excellence, and the JFK 50's evolution from a boys club event to America's oldest ultra race.

This episode isn't just about endurance – it's a journey into the heart of ultra running, revealing the allure, history, and soul of this incredible sport. Whether you're a seasoned runner or a casual listener, there's something for everyone in this captivating conversation. Don't miss out on these extraordinary tales that bring the world of ultra marathons to life!

About Davy

• David "Davy" R. Crockett, a veteran ultrarunner since 2004 • has completed over a hundred 100-mile races. • He combined his running passion with history by organizing the "Pony Express Trail 50 and 100" in Utah • launched ultrarunninghistory.com and the Ultrarunning History Podcast in 2018. • As the Director of the American Ultrarunning Hall of Fame since 2020, Crockett has authored several books on ultrarunning history and 19th-century American westward migration. UltraRunninghistory.com Crockettclan.org/blog

Other Ultrarunning History Series books:

Frank Hart: The First Black Ultrarunning Star
Grand Canyon Rim to Rim History
Strange Running Tales: When Ultrarunning was a Reality Show
Running 100 Miles: Part One - A History (1729-1960)
Running 100 Miles: Part Two - A History (1761-1976)
Running 100 Miles: Part Three - A History (1977-1979)
Classic Ultramarathon Beginnings: The Barkley Marathons, Comrades Marathon, London to Brighton, JFK 50, Spartathlon, and others

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EP 660: BONUS MILES- From Metabolic Profiling to Peak Health

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 24 Jan 2024 16:25:00 +0000

In this bonus episode, we are talking about metabolism. We have learned a lot of great information, strategies, and tactics while we have been partnered with MetPro, an innovative program offering personalized health and fitness strategies and coaching. The episode features insights from Mike, who shares his successful journey with MetPro in achieving weight loss and enhanced training. Amber Velasquez, a MetPro coach, and Angelo Poli, the founder, both emphasize the program's unique approach to nutrition and fitness. They discuss how MetPro uses metabolic profiling to tailor meal plans and exercise routines to individual needs, focusing on understanding metabolic thresholds and adaptation. The conversation underscores the significance of adopting sustainable lifestyle changes, trusting the process, and the impact of MetPro beyond just weight loss, including improved overall health, energy levels, and body composition. The episode concludes with an invitation for a free metabolic consultation with a MetPro expert, highlighting its benefits for both general fitness enthusiasts and performance-focused athletes, especially those in endurance sports. To take advantage of this metabolic assessment, click HERE

If you would like, Coach Amber can answer any questions directly: Amber Velasquez, MHS, RD, LD, CPT amber@metpro.co 530-720-0930 https://metpro.co/coach-amber

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EP 659: The Endurance Eats Enigma: What to Consume When the Miles Add Up

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Jan 2024 21:13:00 +0000

This episode is focused on the fuel that drives endurance athletes. It's a world where what you eat isn't just about satisfying hunger; it's about strategy, precision, and sometimes, survival.

Joining us from Australia are two experts of sports dietetics, Steph Gaskell and Alan Mccubbin, co-hosts of "The Fueling Endurance" podcast. Steph, a trail runner herself, is an expert of exercise-induced gastrointestinal syndrome. She's on a mission to unravel the mysteries of how our guts betray us during a run and how to keep the digestive peace. Then there's Alan, a man who can talk about sodium and hydration. With a background in mountain biking and sailing, he knows the fine line between staying hydrated and hitting a wall.

Takeaways

Dehydration can increase the risk of gut symptoms and impact digestion, absorption, and the integrity of the gastrointestinal tract.
Vomiting may provide temporary relief from gastrointestinal stress, but it does not eliminate the underlying issue.
Cramping can be caused by a combination of factors, including hydration, electrolyte balance, neuromuscular responses, muscle fatigue, and psychological stress.
Sweat rate and electrolyte loss are not always correlated, and individual variations exist in sweat sodium concentration.

Find out more about Steph and Alan at Fueling Endurance and check out their book!

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EP 658: Fueling for Endurance

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 11 Jan 2024 22:38:00 +0000

Dr. Latt Mansor joins The Nation to discuss how metabolic flexibility and fat adaptation can significantly improve endurance running performance. He discusses the roles of different fuel sources, emphasizing that fats and ketones are more efficient for endurance athletes than proteins. Additionally, Dr. Mansor highlights the benefits of exogenous ketones like Ketone IQ for enhancing athletic performance, aiding in recovery, and potentially improving sleep and symptoms of Alzheimer's. This episode is a deep dive into the science of metabolism in endurance sports and offers practical insights into how athletes can optimize their energy use for peak performance. Dr. Latt Mansor is a renowned expert in physiology and metabolism with a PhD from Oxford, specializing in diabetic heart metabolism under low oxygen conditions, and has extensive experience consulting with elite sports, military, and clinical groups. Takeaways

Metabolic flexibility is the body's ability to utilize different fuel sources at different times.
Becoming fat-adapted allows endurance athletes to tap into their fat storage more readily, improving performance and endurance.
Protein is primarily used as building blocks for the body and is not an optimal fuel source.
Ketones, naturally produced during fasting or a ketogenic diet, can provide an alternative fuel source for the brain and other organs.
Ketones can help balance glycogen in the body
Exogenous ketones, such as ketone esters, can be used as a supplement to increase blood ketone levels and improve performance and recovery. Taking these before bed can improve sleep quality and aid in recovery.
Ketones have been found to help people with sleep apnea and diabetes sleep better.
Anecdotal reports suggest that exogenous ketones may improve symptoms of Alzheimer's.
When choosing ketone products, it's important to consider the active ingredients and quality.
Transparency and scientific validation are crucial in substantiating product claims.
Consumers should be cautious of cheaper products and prioritize quality and effectiveness.
Cutting through the noise and finding the truth requires careful evaluation and experimentation.

Tune into Dr. Latt's podcast, HVMN (Health via Modern Nutrition) Podcast. It covers a wide range of topics related to metabolism and health.

To find out more about Ketone IQ, you can save 30% off your first subscription order of Ketone-IQ at HVMN.com/TRAILRUNNER

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EP 657: From Start to Finish: Laying out Your Running Calendar

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Jan 2024 00:16:00 +0000

In this episode, we talk about the strategic aspects of building a race calendar, emphasizing the importance of setting clear goals and having backup plans. Coaches Ian Sharman and Stefanie Flippin join us to help us understand some ways to approach building a race calendar. The conversation goes beyond just focusing on popular races or qualifiers, highlighting the enjoyment of trail running as a sport and the enriching experience it offers beyond mere competition. Special attention is given to alternative ways of experiencing races, like pacing or participating in training camps. The episode also explores the attraction to the iconic 100-mile race belt buckle and discusses the transition from ultra-distances to marathons. Concluding with thoughts on the longevity of a running career, the speakers share their perspectives on how runners can continue to improve with age. They stress the need for balance in life, considering factors like work, family, and hobbies, and the importance of taking a long-term view when setting running goals. The episode underscores the significance of flexibility in race planning, intentional rest, and the surprising benefits that can emerge from taking time off, both for preventing injuries and enhancing overall performance.

Key Takeaways:

Goal Setting: The importance of having clear goals and backup plans when planning your race year.
Race Selection: Looking beyond popular lotteries and qualifiers to choose races that offer personal enjoyment and significance.
Beyond Competition: Finding joy in trail running outside the competitive arena, including alternative experiences like pacing or training camps.
Personal Enjoyment in Racing: Choosing races based on what brings personal satisfaction rather than solely for achieving specific goals.
Longevity in Running: Understanding the potential for improvement with age and prioritizing well-being.
Balancing Life and Running: Maintaining a healthy balance with work, family, and other interests while pursuing running goals.
Long-term Perspective: Adopting a broader view when setting goals and planning for the future.
Flexibility in Planning: Being adaptable in race planning to accommodate changing circumstances.
The Role of Rest: Emphasizing the importance of intentional rest and recovery to prevent injury and sustain performance.
Surprising Benefits of Time Off: Recognizing how taking breaks can lead to improved outcomes and performances.

Check Stefanie's article we referenced in Trail Runner Magazine, "Building a Race Calendar for the Year Ahead"

Find out more about Stafanie and her coaching at Stefanieflippin.com and her podcast, "Making Strides"

Find out more about Ian and his other coaches at SharmanUltra.com

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EP 656: Year-End Audio Magazine

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 28 Dec 2023 22:48:00 +0000

In this year-end episode of Trail Runner Nation, we thought we'd publish the last audio magazine for the year. Joining us to create the articles for this edition is Crack-a-Brew podcast host and coach, Andy Jones-Wilkins.

Audio Magazine is where we each "write" two magazine articles. The created titles for these articles are somewhat disconnected. After introducing the article with the title, the other two guess what the article is about, and then the author summarizes the article with some group discussion. Play along and see if you guess what the articles are about!

Here are the titles of this issue:

Out With the New, In With the Old
That's Not My Beat
Hold Onto Your Wallet
I REALLY Don't like to Drive That Far
It's Fun Until it Isn't?
Deep Thoughts By Nick Saban

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EP 655: Redefining Pain and Performance

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Dec 2023 01:29:00 +0000

In this episode, Matt Fitzgerald and Ryan Whited discuss their book 'Pain and Performance: The Revolutionary New Way to Use Training as Treatment for Pain and Injury' focusing on training as treatment. They emphasize the effectiveness of using exercise to heal exercise-related pain and injuries. The conversation also delves into understanding pain as a valuable tool, the influence of expectation and belief on pain experiences, and the potential benefits of hypnosis in pain management. Overall, the book aims to help athletes build a better relationship with pain and take control of their pain experiences.

Key Takeaways:

1. Training can effectively treat exercise-related pain and injuries. 2. Pain serves as a valuable tool for understanding the body. 3. Expectation and belief significantly impact how we experience pain. 4. Hypnosis can be a useful tool for managing pain. 5. Developing a better understanding and relationship with pain empowers athletes to own their pain experiences.

Find out more about Ryan's practice at Paragon Athletics

Find out more about Matt's amazing running camp at Dream Run Camp

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EP 654: Risk, Run, Renew: The Ultrarunning Philosophy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 14 Dec 2023 22:17:00 +0000

This episode explores a unique perspective on risk-taking and personal growth. Our world has become a comfort zone, where taking risks is often avoided, leading to a softer, more complacent society. But what if the key to unlocking success and joy lies in stepping into vulnerability and embracing challenges?

To shed light on this intriguing idea, we're joined by Bob Crowley and Adam Kimble. They're not just enthusiasts; they're connoisseurs of ultrarunning—a sport that epitomizes risk-taking and vulnerability. Ultrarunning isn't just a physical challenge; it's a portal to self-discovery and personal betterment. Bob and Adam are here to discuss how this extreme sport can be a metaphor for life, teaching us to break free from our comfort zones and stride confidently into the unknown.

Check out more about Adam and his coaching, speaking and overall adventuring at AdamKimble.com

Find out more about Bob's passion with History Expeditions where he combines history and endurance adventures at HistoryExp.org

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EP 653: Surgeon by Day, Runner by Night

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 7 Dec 2023 22:21:00 +0000

Are you navigating the intricate trails of ultra running, seeking to debunk common myths and embrace effective strategies?

Join us as we delve into the world of trail and ultra running with Stefanie Flippin. Stefanie is a coach, freelance writer, podcaster (Making Strides), and...did we mention she is a board-certified foot and ankle surgeon and runs her own private practice. In 2021, she won the USATF 100-mile National Championships with a time of 14:35, one of the top North American achievements.

Stefanie recently wrote an article in Trail Runner Magazine, "Common Misconceptions in Training for Trail and Ultras". We visit with Stefanie about her article and work through some of the complexities and challenges associated with this demanding sport.

Stefanie challenges the notion that success in trail running hinges on proximity to mountains. She provides inventive training methods for those in flatter regions, proving that geographical limitations need not curb one's aspirations. Additionally, she dispels the myth that immense training volumes are essential for ultra-running triumph, advocating instead for a focus on consistent training hours each week.

A highlight of our discussion is Stefanie's approach to the often intimidating aspect of technical downhills. She shares strategies to conquer this fear, emphasizing the importance of proper shoe selection, visualization techniques, and gradual exposure to challenging terrain.

Join us as we explore the diverse facets of trail running, from the benefits of shorter distances to managing blisters effectively. Discover how ultra running can enhance joint health, and learn to emulate the form of experienced technical descenders for improved performance.

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EP 652: Maintaining Balance in Your Life

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 30 Nov 2023 14:04:00 +0000

Are you grappling with the challenge of balancing your career aspirations, family responsibilities, fitness goals, and other personal pursuits?

You're not alone. Nick Jonsson, a figure synonymous with achieving an enviable equilibrium in life, faced similar challenges. As a top executive and an accomplished triathlete, Nick's journey to find balance wasn't straightforward. Today, he's here with us on The Nation to share practical tips that can revolutionize your approach to life balance.

Nick's accolades are impressive: he's not only a world-age group triathlon athlete but also a bestselling author, an inspirational speaker, and the co-founder and Managing Director of Executives' Global Network in Southeast Asia. His experiences span the spectrum of high-pressure roles and intense personal commitments.

In our engaging conversation, Nick offers a deep dive into the nuances of striking a balance in a life brimming with varied and demanding obligations. He opens up about his personal quest to find harmony amidst rigorous training schedules, a dynamic professional life, and enriching personal engagements. His perspectives on establishing boundaries, prioritizing mental and physical health, and remaining grounded in spite of a bustling schedule are profoundly insightful.

This episode is a goldmine for anyone – whether you're an emerging entrepreneur, a passionate athlete, or simply someone endeavoring to lead a more balanced existence. Nick's wealth of practical advice, relatable experiences, and tangible steps are invaluable in guiding you towards a harmonious blend of success and wellness. Join us for this transformative conversation with Nick Jonsson, and let each moment fuel your journey towards crafting your best life.

Check out his bestselling book, "Executive Loneliness: The 5 Pathways to Overcoming Isolation, Stress, Anxiety and Depression in the Modern Business World".

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EP 651: Train Smarter Not Harder

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Nov 2023 21:09:00 +0000

This episode focuses on the intersection of coaching, athlete training, and the utilization of cutting-edge technology to enhance performance. What is the role of the plethora of tech devices and data analytics we now have? We are joined by two luminaries in the field, Joe Friel and Dirk Friel. Joe is a lifelong athlete with a masters degree in exercise science and has written the Training Bible books for road cyclists, mountain bikers, and triathletes. Dirk is a former pro cyclist and coach. Together with Gear Fisher, they created TrainingPeaks, the world's first online training log that has evolved into a training solution for athletes and coaches. The guests share their expertise on how data analytics, wearable tech, and other innovations have transformed the way athletes train and coaches plan. They discuss the balance between traditional training methods and technological advancements, providing a holistic view of what it takes to reach peak performance.

Links of note: - Our episode with Joe over 8 years ago about his book, "Faster After 50, How to Race Strong For the Rest of Your Life" - "CoachCast" podcast with Dirk Friel - TrainingPeaks. The training platform that Joe and Dirk co-created - The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed. - Faster After 50: How to Race Strong for the Rest of Your Life - Joe's web site - Dirk's email

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EP 650:Horse Sense for Runners: Endurance Insights from the Stable

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Nov 2023 00:34:00 +0000

This is a episode on our series we call, Endurance off the Trail, where we look at other endurance sports and see what we can learn from them to make us better trail runners.

In this episode, we talk about the endurance event that preceeded the Western States Endurance run, The Tevis Cup. This is a 100-mile endurance event that follows the Western States trail by man and their partner horse.

We are honored to talk with a legend of this race, Hal Hall. Hal, an Auburn native has completed this race 32 times and holds the record for the most top-10 finishes (14) and three championships beginning at the age of 14! He has also competed internationally.

With Hal's expertise in horse conditioning for the race, we thought he could teach us something about human conditioning.

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EP 649: Sleep is a Weapon

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 9 Nov 2023 16:48:00 +0000

In this episode, we are rejoined by Dr. Matt Laye—an endurance athlete with a PhD in medical physiology and an assistant professor of physiology at the Idaho College of Osteopathic Medicine. As we explore the critical role of sleep in running performance and recovery, Dr. Laye unpacks the science behind why a lack of sleep can be a runner's downfall. With his experience as a coach at Sharman Ultra and as a contributor to Ultrarunning Magazine, Matt brings a wealth of knowledge, from the track to the trails, and delivers practical advice on how ultrarunners can optimize their sleep for peak performance. Check out Matt's article in Ultraruning Magazine, "Sleep and the Ultrarunner"

Matt's blog is "Laying it Down"

We mentioned Alyssa Clark's article, "200+ Mile Sleep Strategies: Dirt Napping 101" in Trail Runner Magazine

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EP 648: The Fast Track: Excelling in Shorter Races

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 Nov 2023 23:37:00 +0000

Today we're unpacking the transition from long-distance to explosive short runs. Curious about the differences and how to adapt? We've got you covered. Addie Bracy from Sharman Ultra, a sports psychologist and author, joins us again, making her sixth appearance. Also with us is Ian Sharman, head coach at Sharman Ultra, an ultrarunning record holder with achievements that are literally out of this world!

Find out more about Addie Bracy at Strive Mental Performance AND pick up her book, "Mental Training for Ultrarunnning: Your Psychological Skills for Ultra Success"

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EP 647: Mitochondria - the Powerhouse of our Bodies

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Oct 2023 14:16:00 +0000

Today, we're going to explore the microscopic powerhouses that fuel every step of our runs: mitochondria. Often referred to as the 'batteries' or 'powerhouses' of the cell, these tiny organelles are where the magic happens when it comes to producing the energy we need, whether we're pushing up a steep incline or sprinting towards the finish line.

Dr. Mark Cucuzzella rejoins us to help us understand what mitochondria are exactly, how we can create more, and how we can improve the efficiency of these powerhouses is an expert with a rich blend of clinical experience, athletic accomplishment and a passion for wellness. HERE is the link to the article Dr. Mark mentioned.

Check out these links:

Two Rivers Treads, Dr. Mark's running store.
Natural Running Center, a resource with many useful running tips.
Freedoms Run Race Series (Full, 1/2, 5K, 10K)

Check out this link to learn more about Zone 2 training.

Zone-2-2023-v2 Download

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EP 646: 3 Strategies to Manage the Mental Side of Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 19 Oct 2023 22:49:00 +0000

All winners have common threads that they do differently than everyone else. Lanny Bassham, a 2-time Olympic medalist and 4-time world champion has discovered a formula to prepare mentally to be a champion. Since retiring from competition, he has continued 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.

We first had Lanny on the podcast back in February 2014 and replayed the episode in 2020. It remains one of Scott & Don's favorites. Listen to that episode HERE

"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

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EP 645: Defying Limits: 45 Days and 2,200 Miles

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 12 Oct 2023 16:25:00 +0000

In today's episode, we have an incredible story of determination and endurance. Meet Kristian Morgan, a British ultra-runner who has recently achieved a remarkable feat on the famous Appalachian Trail in North America. Kristian set a new Fastest Known Time (FKT) by completing the 2,200-mile trail in just 45 days, 4 hours, and 27 minutes. Battling through challenging weather conditions and treacherous terrains, Kristian's record-breaking journey showcases his mental strength and unwavering determination. As we talk with Kristian, we might find skills that will help each of us in our own personal running goals.

Find out more about Kristian and his coaching services HERE

You can also watch a full, unedited version of the podcast on our Youtube Channel

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EP 644: Ask The Coaches- Answering YOUR Questions

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Oct 2023 11:51:00 +0000

Our reoccuring episode series where we bring on some great running coaches and ask them questions about running. In this episode, we asked TRN listeners via social media what questions you need answers to. We dive into heart rate zones, heat aclimation with sauna, and race strategy

Our coaches in this episode are:

Jenny Guilty Jenny Guilty of Abbotsford, BC, is an acclaimed ultra-trail runner whose passion for the sport began during her high school and university years. With standout accomplishments like her overall win and women's course record at the Squamish 50/50 in 2019, Jenny has continually pushed her physical and mental boundaries. Outside of her competitive streak, she is a race director for Fraser Valley Trail Races, co-owns Pacific Pine Running Co. coaching firm where she is a full-time coach.. 2023 was a great year for Jenny, placing 11th at Western States 100, following her Golden Ticket achievement at Doi Inthanon, Thailand. Jenny has a Master of Occupational Therapy.

David Roche David Roche is more than just a coach; he's an inspiration to countless athletes, guiding them to achieve both their physical and mental potential. David coaches with his wife, Megan at SWAP Running (SWAP stands for Some Work All Play) and co-hosts the amazing Some Work All Play Adventure Podcast with Megan. In addition to coaching, David himself is a formidable runner with several accolades, including

2014 USATF Trail Runner of the Year at the sub-ultra distance
Two-time national champion and three-time member of Team USA
He's also wicked smart graduating with honors from Columbia University and a masters and law degree from Duke University.

Ian Sharman Ian Sharman is originally from the UK but now lives in Bend, OR.He holds 10 the Guinuess Book of World's Records for running marathons in costumes in the fastest times. He has run 100 ultras, 150 road and trail marathons, winning over 50. He holds the record for the Grand Slam of Ultrarunning. yada yada, we can go on for another 30 minutes. He is the head coach for a group of amazing coaches at Sharman Ultra Coaching

We mentioned a previous episode, EP 603: Process vs. Outcome. What are Your Goals Based On?

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EP 643: Endurance off the Trail: Nordic Skiing with Liz Stephen

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Sep 2023 21:05:00 +0000

This is the second of our series of episodes called "Endurance off the Trail" where we dive deep into the world of endurance sports outside of trail running. Our mission? To uncover the similarities we share and the differences that set us apart. We believe that by exploring the nuances of other endurance disciplines, we can enrich our own experiences on the trail.

In this episode, Liz Stephen, a former Nordic skier and Olympian, joins The Nation to discuss her transition from alpine skiing to Nordic skiing and her current involvement in coaching high school kids. Liz shares her experiences in both sports and highlights the similarities and differences between them. She emphasizes the importance of community and the welcoming nature of the Nordic skiing and trail-running communities. Liz also talks about the physical demands of Nordic skiing and the need for strength and power in the sport. She encourages trail runners to consider incorporating strength training into their routines for better overall performance and injury prevention. We also talk about Liz's love for being in the mountains and her appreciation for the beauty and possibilities they offer.

But an athlete's heart never rests! Transitioning from the icy tracks to rugged terrains, Liz embraced trail racing, competing in challenging distances like 64K and 40 miles. Join us as we journey through Liz's remarkable career and discover how her skiing experiences shaped her trail-running endeavors.

Check out this VIDEO of Liz at the Tour de Ski, Val di Fiemme

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EP 642: From Pavement to Path: Mastering Running on All Surfaces

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 21 Sep 2023 19:47:00 +0000

In this episode, we delve deep into the often-overlooked synergy between road and trail running with Coach Ian Sharman. As head coach at Sharman Ultra and a seasoned ultra-distance trail runner, Ian brings a unique perspective, showcasing the merits and benefits of embracing both terrains in training. From the physiological adaptions and mental resilience fostered in each discipline to actionable advice for transitioning seamlessly between them, this episode offers invaluable insights for runners of all levels. Whether you're a trail aficionado considering your first pavement run, or a road warrior curious about the allure of the unbeaten path, join us as we explore how merging the best of both worlds can elevate your running game to unprecedented heights.

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EP 641: The Evolution of a Bigfoot 200 Champion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Sep 2023 13:59:00 +0000

Today, we've got an extraordinary guest who truly personifies the spirit of relentless improvement—Mika Thewes. She has not only completed the grueling Bigfoot 200 ultra-marathon five times but has also managed to get faster with each and every race! In this episode, we'll delve into Mika's journey from her first Bigfoot 200 to her recent defending win and course record. How does one continuously up their game in one of the most challenging races out there? Mika is here to break down her evolution, offering unparalleled insights that could help both seasoned racers and newcomers alike. "You don't have to run very fast to have a fast finish" - Mika

Check out Luke Nelson, Mika's coach

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EP 640: The Pain Cave

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 7 Sep 2023 23:10:00 +0000

In this must-listen episode of Trail Runner Nation, we explore the enigmatic "Pain Cave"—a space every runner knows but wishes to avoid. Our exceptional panel includes ultra-marathon champions Jeff Browning, Michael Wardian, and Courtney Dauwalter, as well as sports science expert Alex Hutchinson. They join us to dissect this complex topic in a three-part discussion: Defining the Pain Cave, Navigating through it, and Anticipating its arrival. Whether you're a seasoned ultra-runner or new to the sport, this episode promises invaluable insights into understanding and conquering one of the most challenging aspects of endurance running. Tune in and illuminate your journey through the Pain Cave!

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EP 639: Endurance off the Trail- Downhill Racing with Steven Nyman

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 31 Aug 2023 22:58:00 +0000

We have a special treat for all those seeking inspiration from the world of endurance sports. Imagine hurtling down treacherous slopes at breakneck speeds, defying gravity, and pushing the limits of human ability. Our guest needs no introduction in the world of alpine racing but might in our tribe - he's the epitome of dedication, grit, and perseverance. With a remarkable 21 World Cup seasons, 3 World Cup victories, and an astounding 11 World Cup podiums, he's a true legend of the slopes. Steven Nyman is a three-time Olympian who has performed at the highest level of alpine skiing's most dangerous discipline - the downhill. Steven joins us to talk about his physical training, how he mentally approaches races, how to cope with disappointing injuries, and how to come back! He also talks about the brotherhood that he helped lead on the US Ski Team and the community with downhillers from other countries.

Steven retired this spring. Check out his final downhill run at Aspen Colorado HERE. You can find out more about Steven and the coaching events his team leads at American Downhiller.

You can also find him on INSTAGRAM or TWITTER

Did Scott mention that he used to be a skier?😂

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EP 638: Drop Bag with AJW: Mix and Match!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Aug 2023 18:50:00 +0000

It has been a long time since we have done a drop bag episode. Andy Jones-Wilkins takes a break from his Crack-A-Brew podcast to compare what is in his drop bag.

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EP 637: Trail Runner's Guide to Better Biomechanics

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 17 Aug 2023 17:26:04 +0000

Have you ever been told, you are heel striking, you shouldn't do that! You need to land on your forefoot or midfoot! And after trying, became frustrated and given up?

Today we are going to speak with an expert on gait, balance and stability to understand how you can improve your core balance and stability that then will help you run more efficiently.

Danny Abshire is a veteran running coach and injury expert. He is the cofounder of Newton Running, a startup running shoe manufacturer specializing in shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear for runners and triathletes for more than 20 years. He wrote the book, Natural Running: The Simple Path to Stronger, Healthier Running

Be sure to check out his new Active 88 shoes and the AI Imprint customizable insoles

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EP 636: I Can't Wait to Be Patient!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 10 Aug 2023 23:55:16 +0000

Are you patient? Can you find benefits of being more patient? Returning expert and ultra runner, Dr. Rob Bell. helps us with some strategies that can help us be more patient. A certified Mental Performance Coach and author of "I Can't Wait to Be Patient (And the Fastest Way to Get There)," Dr. Bell shares his expertise cultivated through years of academic research and practical coaching. Unpacking the essence of patience, he delves into the balance between process and product, emphasizing our inability to control time. Drawing from his book, he unveils four key skills that enrich not only our running endeavors but also our journey towards becoming better individuals. Whether you're a dedicated runner or on a path of personal growth, this episode offers valuable insights to infuse your pursuits with patience and purpose.

Visit Dr. Rob's WEBSITE

Listen to Dr. Rob's Mental Toughness Podcast

Listen to his previous visits to The Nation:

Puke & Rally - Mental Toughness with Dr. Rob Bell.

Running and the Science of Mental Toughness

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EP 635: Why Are Runners Suddenly so Fast?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 3 Aug 2023 23:57:54 +0000

This year it seems like course records throughout trail running have been dropping like flies. UltraRunning Magazine lists hundreds of new records for both men and women on their site. Some of these records are decades old. Are we getting faster? It sure seems like that. Alex Hutchinson has also been wondering this and decided to do his science thing and find out the truth. In his recent OutsideOnline article "Why Are Runners Suddenly So Fast? Records are falling and times are dropping. Is it the shoes, or something else?" he filters through the statistics to answer the question.

Read Alex's other articles at OutsideOnline here

Visit his web site and get his book Endure: Mind Body, and the Curiously Elastic Limits of Human Performance

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EP 634: Beyond Carbs - The Ketogenic Edge

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Jul 2023 04:16:18 +0000

Welcome to today's episode, where we explore an exhilarating topic that's been gaining traction within the endurance sports community: the fascinating role of ketones in enhancing athletic performance. Ketones, a type of fuel utilized by the body when glucose levels are low, have proven to offer numerous benefits for endurance athletes, including increased energy, improved performance, reduced fatigue, faster recovery, and enhanced mental cognition.

In this episode, we'll delve into the science behind obtaining ketones through two primary channels: a ketogenic diet and ketone supplements. While both are valuable, we'll focus on the newer option for our sport: supplemental ketones. These provide a convenient and effective way for endurance athletes to boost their performance with exogenous ketones.

But what exactly are exogenous ketones, and how can they benefit trail runners? Join us as we delve deep into the science and practical applications of incorporating ketones into your training and racing routine.

We're excited to be joined by a leading expert in the field, Mike Brandt, the CEO and Co-founder of H.V.M.N. (Health Via Modern Nutrition). With his expertise, we'll explore the potential advantages of exogenous ketones, the best timing and dosing strategies, and any potential drawbacks or limitations in their usage.

Do you want to give a ketone supplement a try? We like KetoneIQ. Visit HVMN.com /TRAILRUNNER to get 30% off your first subscription order!

Michael Brandt is co-founder and CEO of H.V.M.N. He's an avid triathlete and marathoner (2:42 PR). Prior to starting H.V.M.N., he received his BS in Computer Science & Design at Stanford, was a Product Manager at Google, and Adjunct Professor at the Academy of Art in SF. He has always been a leader, and lifelong student, of designing products around new technologies and emerging needs.

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EP 633: Training Your Brain to Outlast the Long Run

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Jul 2023 13:49:07 +0000

Good friend, Dr. Phil Maffetone, joins us again to help us understand how important music can be to improve the neuroplasticity of your brain and enter the alpha state. What does this mean for an endurance runner? Dr. Maffetone explains why you should care!

Previous episodes with Dr. Maffetone:

Links:

Dr. Phil's Big Books:
- Big Book of Health and Fitness
- Big Book of Training and Racing
Dr. Phil's web site
Phil Maffetone's music site

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EP 632: Mastering Metabolism for Endurance Runners

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Jul 2023 04:41:08 +0000

We have a truly captivating show lined up for you today, as we dive deep into the world of metabolism and how it affects our health, fitness, and athletic performance.

Joining us today is a true expert in this field. Angelo Poli, a renowned coach and metabolic guru who has worked with a diverse range of individuals, from top athletes like Quarterback Aaron Rodgers to busy CEOs and dedicated moms.

Angelo has developed a groundbreaking methodology that helps people understand their unique metabolic profiles. By gaining this understanding, individuals can then tailor their nutrition and training plans to optimize their health, fitness, and overall performance.

Watch this video to learn more

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EP 631: From Pub Bet to Champion: Tom Evans' Triumph Journey

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Jul 2023 16:08:58 +0000

We are thrilled to have Tom Evans, the newly crowned champion of the 50th running of the Western States 100, with us today. Tom, an adidas TERREX athlete and ultrarunner, has just achieved an incredible feat, finishing the race in a remarkable time of 14 hours, 40 minutes, and 22 seconds. Not only did he secure the victory, but he also recorded the 4th fastest time ever in the history of the Western States Endurance Run. Tom's achievements are nothing short of remarkable, and we can't wait to dive deep into his journey. Join us as we uncover his secrets to success, his recent ultramarathon triumphs, and his upcoming trail running footwear collaboration with adidas TERREX.

Check out his WS100 win documentary, Buckle Up: Tom Evans' Trail Running Journey to WSER

Follow Tom on his Instagram or Twitter channels

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EP 630: Rediscovering Your Mojo on the Trail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 29 Jun 2023 21:20:54 +0000

We all know that feeling when running starts to feel like a chore rather than a passion. But fear not, because Coach Patrick Reagan is here to share his personal journey of rediscovering his running mojo and provide expert advice on how you can do the same.

Patrick will be sharing his insights into the power of play, the importance of community, and strategies for setting new goals and overcoming setbacks. We'll explore the holistic approach he takes with his clients to reignite their motivation and bring the joy back into their running.

Have you been struggling to find your running mojo or feel like you're in a running rut, this episode is for you. Get ready to be inspired, motivated, and equipped with the tools to reignite that passion for hitting the trails.

Find out more about Patrick and his coaching services at his web site.

Also check out Patrick's new podcast, the Ultra Wizard Ramble on YouTube.

We mentioned one of Patrick's other hobbies, music. Stay tuned at the end of the podcast to hear him play. We also mentioned a past fun episode with Dr. Phil Maffetone, where we hit record with the plan of talking about fitness, but ended up talking about music. HERE is the link.

Visit HVMN.com /TRAILRUNNER to get 30% off your first subscription order!

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EP 629: Insights and Speculations on Western States

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 21 Jun 2023 00:39:24 +0000

This coming weekend is the 50th anniversary of the one of the most legendary ultramarathons in the world - the Western States 100.

As we have done almost every year, we are joined by our good friend, Andy Jones-Wilkins, to review some of the names and stories of the 381 racers that will be running in 2023.

For half a century, this race has tested the limits of human endurance, attracting elite runners from around the globe who crave the ultimate challenge.

Over 80% of these racers have never run the race before. We'll dive into the profiles of some of the top athletes who are expected to battle it out on the trails. From the seasoned veterans who have conquered this race before to the rising stars who are hungry for their moment of glory, we'll analyze their strengths, strategies, and previous performances to forecast who might emerge victorious in this landmark anniversary edition.

But it's not just about the winners; the Western States 100 is a tapestry of captivating stories. We'll uncover tales of courage, resilience, and the sheer human spirit that propel runners through the intense physical and mental challenges they face on this arduous course.

You can follow along on the live broadcast or the live splits and results

#seeyouatstates

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EP 628: Running with Purpose - Rediscovering Joy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Jun 2023 00:14:28 +0000

Frosty, Anna Frost, a trail running icon who has conquered the most challenging trails while inspiring countless runners along the way.

In this episode we delve into a topic that is very close to her heart - maintaining a relationship with running as life takes unexpected turns. From her days as an elite pro trail runner to embracing the joys and challenges of motherhood, and now as a successful business owner, Anna has navigated these trails with grace and determination, keeping nature and trail running as a core part of her existence. However it was not without challenges. She shares the obstacles she faced and the beautiful solutions she discovered to help you navigate your own life trails without succumbing to injury or burnout.

Join Anna on one of her many adventures around the world at Trail Run Adventures. This week they are in Madeira. In July they have trips to Chamonix, Silverton and Norway!

Also check out the New Zealand Black Currant supplement that Anna talked about CurraNZ. Get 20% off with code TRN20!

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EP 627: How to Tame Your Next Adventure

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 8 Jun 2023 23:25:14 +0000

Dr. Joe Uhan, a renowned physical therapist, board-certified orthopedic specialist, functional manual therapist, and USATF Level 2 coach. Oh, and did I mention he's an accomplished runner too?

Joe has practices in Auburn, CA, and Eugene, OR,
Joe is a contributor to iRunFar and UltraRunning Magazine.

He's here to share his unique perspective on the iconic Western States 100, a race that he has not only experienced firsthand but has an intriguing take on. Today, we'll be discussing why many have referred to Western States as a "killing machine," and more importantly, how to tame or silence this relentless beast. We reference the great two-part article Joe wrote at iRunFar nine years ago:

But don't worry if you're not one of the lucky 381 runners who will be tackling Western States this year. Our conversation will offer valuable principles that can help you in your own runs and races, no matter the distance or terrain.

How to Silence the Killing Machine:

Step 1: Prepare to Problem Solve
Step 2: The Mental Taper
Step 3: Turning Inward
Step 4: Presence and Perspective
Step 5: Don't. Panic.
Step 6: The Will to Finish Trumps All
Step 7: Like a Marble in the Groove

Learn more about how Joe can help you with gait analysis, coaching, or therapy visit UhanPerformance.com

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EP 626: The Trail of Time - Longterm Nutrition Tips

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Jun 2023 05:24:12 +0000

Regardless of your age, all of us are getting older. Do nutritional needs change as we age?

As trail runners, we know the incredible impact that nutrition can have on our performance. But as we age, our bodies undergo changes that require a more strategic and mindful approach to fueling ourselves for the long run. That's why, in this episode, we dive deep into the fascinating world of longevity nutrition strategies, focusing on those specifically designed for the aging athlete. Returning TRN friend, Bob Seebohar, helps us uncover some strategies.

Here is the link to the study Bob mentions about Daily Energy Expenditure Through the Human Life Course

Bob 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".

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 great episodes:

EP 517: Eat to Train EP 583: TRAINING PRINCIPLES - Nutrition EP 598: Intermittent Fasting- Will it Help or Hinder our Performance? EP 612: The Science of Creatine and Brain Function for Athletes

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EP 625: Dr. Phil Maffetone - Speed up by Slowing Down

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 25 May 2023 14:14:17 +0000

Join us on this episode as we delve into the world of endurance training and racing with the legendary Dr. Phil Maffetone, one of the most influential figures in endurance sports.

Christopher McDougall, acclaimed trail runner and author, hails Dr. Maffetone as the ultimate source of clarity and wisdom in the field.

Mark Allen, the six-time winner of the Hawaiian Ironman, sets the stage for an unparalleled level of athletic performance that awaits you.

Dr. Maffetone's groundbreaking book, "The Big Book of Endurance Training and Racing," spanning 509 pages, serves as our focal point for this conversation. Learn how these endurance training methods have propelled countless athletes to achieve their highest potential.

Be sure to explore Dr. Maffetone's website, a treasure trove of invaluable information for athletes seeking optimal performance.

During the podcast, we highlight the 5-Minute Power Break, a technique that utilizes respiratory bio-feedback. For a quick demonstration, check out the 6:19 video we mentioned.

Discover how to calculate your own Maximum Aerobic Training Heart Rate, a crucial metric for optimizing your training sessions and reaching peak fitness.

Remember to subscribe and leave us a review to support the show. Lace up your trail shoes and get ready for an enlightening journey into the world of endurance training with Dr. Phil Maffetone!

If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

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EP 624: Run Longer, Run Stronger. 7 Rules of Success

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 May 2023 00:02:43 +0000

Are you ready to take your running game to the next level? Whether you're gearing up for marathons, ultra-races, or simply looking to improve your endurance, this is the episode you don't want to miss. In this special rerun edition from two years ago, we dive into the valuable insights shared by the renowned runner and coach, Andy Jones-Wilkins. Get ready as we explore the seven simple yet powerful rules that can transform your long runs from good to extraordinary. But hold on, these rules are just the beginning! We'll be sure to follow up with more episodes to keep you on track for success. So, lace up your shoes, tune in, and let's embark on the journey towards long run excellence!

Don't run a single hill (the definition of a hill varies by fitness level)
Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
Start early with a purposeful walk/run rhythm. Keep the body fresh, do not put yourself in a catch up position. EVERY time you shift from a run to a walk, use this mantra, "Walk with purpose!" Walking with a purpose is effective and a strategy.
Manage the aidstations, show up with a plan. Let a volunteer fill your hydration. Next, take care of your gear and medical. Select your fuel, eat it as you walk out. (No loitering). You cover an enormous amount of ground when you purposefully walk.
Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter. Negative chatter is your body's way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
Give yourself permission to back off your effort and recapture anything that isn't working or needs correcting. Most issues can be solved by backing off the pace. Give it time and you can return to your gameplan. SCOTT has a story for this one
Trust your math. Stay with your plan. Worrying requires energy. You need that energy to finish the run (Do all the math before the run) and share it with your crew/pacer.

Don's video from Moab 240 we mentioned Check out Andy's new podcast, currently in season 2: "Crack a Brew with AJW". Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Visit HVMN.com /TRAILRUNNER to get 30% off your first subscription order!

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EP 623: From Good to Great: Choosing a Trail Running Coach

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 11 May 2023 16:08:28 +0000

We are thrilled to have our dear friend and returning guest, Patrick Reagan, joining us once again. With over a decade of experience as an elite athlete and coach, Patrick brings a wealth of knowledge to our conversation. Accompanying him is his remarkable athlete, Lotti Brinks, who has been setting the trail running world on fire this year. Lotti's incredible achievements include podium finishes at renowned races like the Javelina Jundred (1st GP, 2nd overall), Bandera 50k, Gorge Waterfalls 100k, and Tillamook Burn 50m. Together, Patrick and Lotti will take us on a captivating journey of their coach-athlete dynamic and share the insights and experiences that have fueled Lotti's extraordinary success.

In this episode, we will dive deep into the coach athlete relationship, exploring the fun factor of running, the winning perspective, and the delicate balance between expectations and wants when it comes to hiring a coach.

Patrick will share his expertise and insights on how having a coach can not only enhance your performance but also bring the fun back into your training. We'll discuss the importance of maintaining a winning perspective and how a coach can help you develop a mindset that pushes you to achieve your best.

We'll also address the common question of expectations versus wants when considering a coach. Are you looking for someone to guide you towards your desired outcomes, or are you seeking a coach who can help you discover and exceed your own expectations? Patrick and his athlete will shed light on this topic and provide valuable insights to help you make an informed decision.

So, lace up your trail running shoes, get ready for an insightful conversation, and let's embark on a journey that explores the joy, winning mindset, and aligning expectations with desires in the coach athlete relationship.

Check out - Patrick's web site - Lotti and her husband's knife shop: Amelio Knives

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EP 622: Don't Believe Everything You Hear, Even on ChatGPT

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 May 2023 00:11:42 +0000

In this episode, we're joined by three incredible coaches - Ian Sharman, Dr. Joe Uhan, and Dr. Matt Laye, as well as our very own ChatGPT, a powerful language model that uses AI to provide insights and answers to our burning questions.

Together, we'll tackle some of the most common running myths and misconceptions that are often heard in the trail running community. From wearing a mask to simulate high altitude to carb-loading and hydration, we'll be covering a wide range of topics to help you separate fact from fiction.

Ian Sharman, Joe Uhan, and Dr. Matt Laye are all experienced athletes and coaches with a wealth of knowledge and expertise in the world of running, and they'll be sharing their insights and personal experiences to help you make informed decisions about your training and racing. We will have them critique answers to common running myths as generated by the AI engine, ChatGPT.

So, join us as we delve into the world of running myths and learn how to become a smarter, more informed runner. Tune in to this episode of Trail Runner Nation and be sure to let us know what you think!

Check out Ian and Dr. Matt at Sharman Ultra

Check out Dr. Joe at Uhan Performance

Check out Dr. Matt at Idaho College of Osteopathic Medicine

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EP 621: Does Chris McDougall Still Think We Are Born to Run?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Apr 2023 16:35:55 +0000

On this episode, we're joined by Christopher McDougall, the author of the best-selling book Born to Run. Christopher's new book with coach Eric Orton, "Born to Run 2 - The Ultimate Training Guide.", which is a practical guide to running for everyone from amateurs to seasoned runners, about how to eat, race and train effectively.

Chris was one of our first guests when we started the podcast and we talked about his first book and how we are designed to run long distances. Now 14 years after the book was published, we ask Chris if he believes we are still born to run.

Check out the Born to run Xero Shoe Check out the Born to Run Ultramarathon Extravaganza Learn more about Chris and his great books at his web site

If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

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EP 620: Grab Bag - Reaching Deep with AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Apr 2023 02:30:36 +0000

Welcome to a new episode of Trail Runner Nation, the podcast that explores the sport of trail running and beyond. In this grab bag episode, we have our good friend Andy Jones-Wilkins, a frequent contributor over the years and host of the new "Crack a Brew with AJW" podcast. Season 2 of his podcast will be starting soon. Don't miss an episode. If you haven't listened to season 1, check out the great discussions he has with RD, Craig Thornley, Jim Walmsley, Anton Krupicka, Courtney Dauwalter, Ellie Greenwood, Nikki Kimball and Arlan Glick!

In this episode, we ask Andy what he learned from his first season. He drops hints to his season 2 guests. We also delve into various topics that are related to running and life. We talk about the Cactus Roulette, a crazy race at Clinton Lake State Park in Lawrence, Kansas. Also mentioned is the resource book Fixing Your Feet by John Vonhof now in its 7th Edition. Check out his website. Find out why Andy and Don owe Scott a HUGE apology!

So whether you're a seasoned trail runner or a newbie, this episode has something for everyone. So grab your favorite beverage and tune in to Trail Runner Nation, where we explore the trails and the many paths that life can take us.

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EP 619: Unleash Your Running Potential

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Apr 2023 02:29:01 +0000

In this episode, we're joined by Dr. Eoin Everard, a physiotherapist with a PhD in Biomechanics, to discuss how to get to the starting line of a race or adventure in the best shape possible.

Dr. Everard is a certified athletic therapist who works with top athletes to help them perform at their peak. He's also an accomplished runner himself, boasting an impressive running resume that includes being a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.

In this episode, we'll explore the correct and most effective training plan for your unique physiology, whether you're a neuromuscular-type or aerobic-oriented runner. We'll also discuss how to keep your body healthy as you train, so you don't break down or get injured as you get closer to your event.

Check out Eoin's website HERE

He is also the author of the book Get to the Line in the Best shape possible - get the most out of the time and effort you put into your training - Free audio download

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EP 618: Baseline Mileage: A Better Way To Boost Weekly Running Mileage

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Apr 2023 15:25:27 +0000

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.

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EP 617: How One Man Changed Hydration for Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 31 Mar 2023 14:56:16 +0000

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.

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EP 616: The Extramilest Show Hosted by Floris Gierman

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Mar 2023 21:03:44 +0000

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.

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EP 615: Zone 2 Training: The Key to Improve Endurance and Recovery

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Mar 2023 05:23:39 +0000

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.

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EP 614: How Can a Continuous Glucose Monitor Help You Train Better

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Mar 2023 15:57:24 +0000

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

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EP 613: Breaking Out of the Standard Race Distances

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Mar 2023 05:43:36 +0000

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.

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EP 612: The Science of Creatine and Brain Function for Athletes

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Feb 2023 23:07:29 +0000

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!

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?

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EP 611: Unlocking Your Potential

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Feb 2023 01:45:37 +0000

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.

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EP 610: Keep Running, No Matter the Age

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Feb 2023 06:09:15 +0000

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

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EP 609: Adventure Planning- the Misogi Method

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Feb 2023 16:01:31 +0000

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

don't die
make it really hard - 50% chance of failure
make it weird
don't "socialize" your misogi

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
Instagram
Facebook
Chasing Twilight: A Joy Journal for Runners (or available on Amazon)

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EP 608: TRAINING PRINCIPLES - Recovery

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Jan 2023 15:53:10 +0000

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 Moehl's coaching

· Krissy's book, Running Your First Ultra

· Sean Meissner's coaching

· 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!

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EP 607: AJW Launches His Own Podcast!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Jan 2023 16:35:48 +0000

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

Hire Andy as a coach or check out his weekly article in the Tap Room at iRunFar

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EP 606: G.O.A.T. - Pam Reed

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Jan 2023 18:30:49 +0000

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

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EP 605: Ice Baths - Are They The Key to Improved Health?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 5 Jan 2023 18:41:35 +0000

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:

Follow Alex on Twitter Check out Sweat Science Alex'e MUST READ Book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance

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EP 604: Year End Audio Magazine with AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Dec 2022 05:23:22 +0000

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

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EP 603: Process vs. Outcome. What are Your Goals Based On?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Dec 2022 14:53:02 +0000

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

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EP 602: G.O.A.T. Frank Hart 1870s

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Dec 2022 16:08:35 +0000

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.

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EP 601: Why we Run? It's Science!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Dec 2022 16:10:31 +0000

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.

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EP 600: Knowing When to Back Off

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Dec 2022 16:23:33 +0000

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

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EP 599: Salt, Running and Pregnancy. What We Learn From Recent Research

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Nov 2022 01:29:21 +0000

Alex Hutchinson is back to discuss some of his most recent articles he published at 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. 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:

Follow Alex on Twitter Check out Sweat Science

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EP 598: Intermittent Fasting - Will it Help or Hinder our Performance?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Nov 2022 00:18:33 +0000

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.

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

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EP 597: You Don't Have to Run Ultras To Be a Trail Runner

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 12 Nov 2022 01:06:36 +0000

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.

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EP 596: Do We Get Toughness Wrong? With Steve Magness

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Nov 2022 14:33:42 +0000

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:

Part 1 - Chapters 2,5,6
Part 2 - Chapters 3,7,11
Part 3 - Chapters 1,4,8,9,10

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

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EP 595: Do Hard Things - Part 3

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Oct 2022 14:49:20 +0000

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

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EP 594: TRN Takes a Group Run with Ryan Hall

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Oct 2022 02:10:47 +0000

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

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EP 593: Do Hard Things - Part 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Oct 2022 14:20:18 +0000

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.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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EP 592: The Importance of a Mental Taper

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Oct 2022 14:25:20 +0000

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.

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EP 591: Do Hard Things - Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Sep 2022 14:33:03 +0000

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

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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EP 590: Rethinking Nutrition with Brad Kearns

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Sep 2022 02:43:22 +0000

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.

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EP 589: TRAINING PRINCIPLES - Strength Training

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Sep 2022 14:21:37 +0000

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:

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.

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EP 588: Audio Magazine - Volume 11

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Sep 2022 14:26:36 +0000

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

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EP 587: The Art of Pacing

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Sep 2022 17:59:12 +0000

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

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EP 586: Anatomy of An Aid Station

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Aug 2022 13:32:43 +0000

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.

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EP 585: How to Use Biomarkers to Be a Better Runner

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Aug 2022 21:32:48 +0000

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.

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EP 584: Knowing Our Community: A Look at Some Recent Surveys

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 11 Aug 2022 21:08:24 +0000

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

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EP 583: TRAINING PRINCIPLES - Nutrition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Aug 2022 15:29:45 +0000

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

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EP 582: Chasing That Perfectly Imperfect Day

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Jul 2022 14:23:42 +0000

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.

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EP 581: Running in the Heat: How to Prepare For it and Tricks to Help Stay Cool

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Jul 2022 20:14:00 +0000

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

Follow Corrine on Instagram and Twitter

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EP 580: Altitude Training - Best Practices for Adaptation

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Jul 2022 16:29:15 +0000

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

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EP 579: Keep Your Gut and Brain Happy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Jul 2022 04:24:15 +0000

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

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EP 578: Sleep is Training

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 Jul 2022 14:23:52 +0000

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

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EP 577: Western States 100- The Keys to Success at This Race and Any Other Long Run

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 24 Jun 2022 02:36:23 +0000

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

Sharman Ultra Coaching

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Ep 576: 2022 Western States 100 Preview

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Jun 2022 13:46:13 +0000

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

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EP 575: TRAINING PRINCIPLES: The Joy of Pacing

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 11 Jun 2022 03:46:28 +0000

Pacing can be an art and a science. In this episode we bring on four experts to help us understand what a good pacer is and isn't / does and doesn't.

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

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EP 574: TRN Audio Magazine - Volume 10

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Jun 2022 20:26:02 +0000

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

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EP 573: 5 Biomarkers Every Runner Should Know About

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 May 2022 19:03:34 +0000

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.

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EP 572: Running and the Science of Mental Toughness

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 May 2022 22:02:39 +0000

Don recently came across an article by Mariska van Sprundel, "Running and the Science of Mental Toughness". We love talking about the mental side of our sport and thought Dr. Rob Bell would be an excellent guest for the topic. Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience.

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!

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EP 571: TRAINING PRINCIPLES: Base Building

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 May 2022 16:18:48 +0000

We've all heard that we should build a good "base". In this episode we devine what base building is and how to make it a fundimental part of our training.

Our experts for this episode are Ian Sharman, Krissy Moehl, Dr. Phil Maffetone, and Ellie Greenwood.

Links:

Dr. Phil's Big Books:
- Big Book of Health and Fitness
- Big Book of Training and Racing
Dr. Phil's web site
Sharman Ultra Coaching
Krissy Moehl's web site
Phil Maffetone's music site

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EP 570: The Power of Consistency

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 May 2022 03:54:37 +0000

What does consistency mean to you? Returning guest, Adam Kimble joins The Nation to discuss the long-term benefits of consistency. Could consistency be the holy grail of training success?

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

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EP 569: Should We Believe in Science-Backed Research?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Apr 2022 21:10:43 +0000

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline:

Why Cyclists Can Handle Heat Better than Runners
New Data on How Your Arm Swing Affects Running
Do Endurance Athletes Get More Cavities?

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:

Follow Alex on Twitter Check out Sweat Science

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EP 568: How to Deal With Aid Station Emergencies

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Apr 2022 16:21:35 +0000

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!

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EP 567: 5 Secrets Pros Do That Can Help You Regardless of Your Ability

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Apr 2022 10:30:16 +0000

Head Coach and Executive Director of the Hoka Northern Arizona Elite Team, aka Hoka NAZ Elite, Ben Rosario helps us understand how the pros train. You might be surprised that there are many things they do that you can too! Regardless of your ability level, age, or experience, we can learn some key principles that will help us run faster and/or further.

Sleep
Nutrition
Strength Training (you don't have to have a gym membership)
Stretching
Taking it easy on easy days
BONUS – Pacing

You can learn more in the book he co-authored with Matt Fitzgerald, In their new book, Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level, they help us understand that we can reach our potential if we include some of these training techniques and strategies.

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EP 566: Strategies of Mental Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 9 Apr 2022 03:47:24 +0000

A few weeks ago we spoke with Addie Bracy about mental training. We loved it so much we bought her book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success, and asked AJW if he would join us to talk about the principles she writes about.

Visit her mental performance page at Strive Mental Performance

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EP 565: TRAINING PRINCIPLES - Running with Poles

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 Apr 2022 14:54:02 +0000

We often see photos of people, especially outside the USA, running with poles. Running with poles can be more efficient - using both legs and arms to help you uphills. Have you ever considered running with poles or not sure how to use them proplerly? In this month's Training Principles episode, we get some sound advice from four professional runners, Max King, Courtney Dauwalter, Sabrina Stanley, and Tim Tollefson on how to be successful with poles.

Check out

Check our Leki, if you want the best poles on the trail.

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EP 564: Run Like a Pro (Even if You're Slow)

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 26 Mar 2022 03:04:19 +0000

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

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EP 563: Mental Training for Ultra Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Mar 2022 00:30:29 +0000

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

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EP 562: TRAINING PRINCIPLES - Conquering Technical Trail Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Mar 2022 17:33:55 +0000

Trails can be intimidating with varying technical challenges. Four coaches from Sharman Ultra Coaching help us understand these challenges and give us some tips on how to feel more comfortable.

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

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EP 561: Believe Your Best Athletic Days are Ahead of You

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Mar 2022 18:57:50 +0000

Hillary Allen was on the top of her sport, Skyrunning, when she fell 150 feet off an exposed ridge, breaking two ribs, fracturing her back, ruptuing a ligament in her foot and breaking both wrists. She joins The Nation to discuss the mindset of injury recovery, why having a support system matters, and the importance of balance in athletics. LINK to her Tedx CU talk

LINK to Hillary's web site

Get her Book, Out and Back: A Runner's Story of Survival Against All Odds

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EP 560: Spin the Bottle with TRN

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Feb 2022 15:08:09 +0000

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

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EP 559: Understanding Female Athletes with Megan Roche

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Feb 2022 16:35:09 +0000

Dr. Megan Roche helps us all, men and women, understand the physiological differences that women have and how it might be an advantage.

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.

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EP 558: TRAINING PRINCIPLES - Consistency

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Feb 2022 15:42:48 +0000

In our second monthly installment of Training Principles, we attack the subject of consistency. Joining us on this episode are some amazing coaches and consistent runners. We chose some running and coaching couples for this episode:

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

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EP 557: Eric Clifton- Racing His Own Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Feb 2022 22:12:47 +0000

Eric Clifton was inducted into the American UltraRunning Hall of Fame in 2021. He was the fastest and most dominating 100-mile trail runner in the 1990s. He has amassed more than 60 ultra wins and his win ratio at the 100-mile distance is staggering 17 wins of his 31 finishes and more than 20 course records. His strategy was very different from the norm back then. And get this....He has 19 years of his career where he won at least one ultra. We sit down and talk with Eric about his experiences back in the early 90s and how he went against conventional wisdom to race the way he wanted to race. He talks about how running saved his life.

Be sure to listen to his complete story on UtraRunning History Podcast.

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556: Ultrarunning History

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Jan 2022 03:53:15 +0000

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.

You can learn more about Davy and his many works at Ultrarunninghistory.com

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EP 555: Running Your First Ultra with Krissy Moehl

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Jan 2022 15:50:14 +0000

Are you new to trail or ultra running? Are you interested in testing the a new distance? Krissy Moehl wrote the book that can help you. We talk with Krissy about her updated second edition of the book and how it can help you become a better runner. We mentioned a video of Roch Horton talking about the Kroker's Canteen aid station at Hardrock 100

Learn more about Krissy, preorder her book and consider her coaching services HERE

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EP 554: Tiny Changes, Remarkable Results with Atomic Habits

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Jan 2022 19:36:27 +0000

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

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EP 553: TRAINING PRINCIPLES - Quality Training

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Jan 2022 19:04:29 +0000

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

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EP 552: David Horton: Always Searching for the Next Challenge

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 24 Dec 2021 16:54:13 +0000

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

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EP 551: The Art of Running Free

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Dec 2021 20:58:20 +0000

"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:

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EP 550: TRN Gift Exchange

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Dec 2021 16:20:56 +0000

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

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EP 549: Running Through the Ups & Downs with Patrick Reagan

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Dec 2021 16:45:25 +0000

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

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EP 548: Bon Courage: How to Become More Courageous

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Nov 2021 22:22:25 +0000

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".

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EP 547: Remember to LIVE!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Nov 2021 01:07:45 +0000

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

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EP 546: The Nation Speaks

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Nov 2021 06:03:24 +0000

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

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EP 545: Survey Results Are In! Mental Health and Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Nov 2021 14:39:16 +0000

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.

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EP 544: Part 2- Wrapping Our Brain Around the Central Governor Theory - Part 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Oct 2021 14:02:49 +0000

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

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EP 543: Part 1- Wrapping Our Brain Around the Central Governor Theory - Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 24 Oct 2021 03:52:55 +0000

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

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EP 542: Drop Bag with AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Oct 2021 19:33:29 +0000

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.
- HERE is the article from Psychology Today about Awe Walks.
- HERE is the podcast episode Scott mentioned where he learned about Awe Walks

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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EP 541: Improving Performance Through the Aggregation of Marginal Gains

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Oct 2021 16:43:01 +0000

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

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EP 540: Can You Be Fit and Still Be Unhealthy? Dr. Phil Maffetone Weighs In

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 Oct 2021 21:31:54 +0000

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:

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EP 539: 7 Simple Rules Before Buying Your Next Running Shoe

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 24 Sep 2021 17:41:46 +0000

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:

Find a credible store and fitting expert
Step & Feel
What is the right size?
Use all your senses to feel the fit
Orthotics?
Color matters
Magic will happen when you take off your 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!

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EP 538: Continuous Glucose Monitors: The Ultimate Running Hack?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Sep 2021 14:55:27 +0000

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

What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter

Check out Sweat Science

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EP 537: When Your Doctor Says, "Stop Running"

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Sep 2021 18:41:13 +0000

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

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EP 536: Seven Simple Rules For a Successful Longer Run

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Sep 2021 21:50:17 +0000

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't run a single hill (the definition of a hill varies by fitness level)
Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
Start early with a purposeful walk/run rhythm. Keep the body fresh, do not put yourself in a catch up position. EVERY time you shift from a run to a walk, use this mantra, "Walk with purpose!" Walking with a purpose is effective and a strategy.
Manage the aidstations, show up with a plan. . Let a volunteer fill your hydration. Next, take care of your gear and medical. Select your fuel, eat it as you walk out. (No loitering) You cover an enormous amount of ground when you purposefully walk.
Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter. Negative chatter is your body's way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
Give yourself permission to back off your effort and recapture anything that isn't working or needs correcting. Most issues can be solved by backing off the pace. Give it time and you can return to your gameplan. SCOTT has a story for this one
Trust your math. Stay with your plan. Worrying requires energy. You need that energy to finish the run. (Do all the math before the run)And share it with your crew/pacer

Don's video from Moab 240 we mentioned

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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EP 535: TRN Pulls Back the Curtain: A Discussion about the WHY That Drives Us

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Aug 2021 23:54:17 +0000

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:

Janji
UCAN

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EP 534: Kilian Up Close: Trail Running, Risk Taking, Family & More with the World's Greatest Trail Runner

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Aug 2021 19:48:50 +0000

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:

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EP 533: Puke & Rally - Mental Toughness with Dr. Rob Bell

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Aug 2021 22:03:23 +0000

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

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EP 532: The Truth Behind Sally McRae's Win at 2021 Badwater 135

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Aug 2021 23:56:16 +0000

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.

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EP 531: The Art of Running with Joe Grant

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Jul 2021 21:44:19 +0000

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)

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EP 530: Running with Emotion and Other Learnings From Western States 100?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Jul 2021 19:38:39 +0000

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!

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EP 529: Mimmi Kotka Takes on RED-S and Wins

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Jul 2021 23:15:05 +0000

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

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Special Announcement

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 14 Jul 2021 03:46:55 +0000

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:

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EP 528: The Genius of Athletes: What World-Class Competitors Know That Can Change Your Life

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Jul 2021 17:26:57 +0000

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

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EP 527: A Different Discussion with Ryan Montgomery

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Jul 2021 17:15:33 +0000

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.

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

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BONUS MILES: The Discussion After the Podcast

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 26 Jun 2021 02:33:56 +0000

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.

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EP 526: Western States 100 Annual Prognostication

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 24 Jun 2021 18:15:51 +0000

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

Get 15% off your order at XO skin using the code TRN

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EP 525: Depression and Trail Angels

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Jun 2021 18:35:10 +0000

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.

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EP 524: DNF: Postmortem Case Study with AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Jun 2021 20:35:00 +0000

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.

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EP 523: NuggetCast with AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Jun 2021 19:17:43 +0000

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

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EP 522: Failure is Part of Success

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 May 2021 17:05:51 +0000

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

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EP 521: A Runner's High with Dean Karnazes

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 May 2021 15:05:38 +0000

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:

To learn more about Dean, visit his web site: Ultramarathonman.com

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EP 520: State of The Nation

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 May 2021 17:59:05 +0000

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

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EP 519 The Ultra-Trail du Mont-Blanc and Ironman Announce A New Partnership:

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 6 May 2021 05:20:09 +0000

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

Ultra-Trail du Mont Blanc

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

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Simple Rules with Stephanie Howe

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Apr 2021 09:03:24 +0000

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

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Intuitive Training with Courtney Dauwalter

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Apr 2021 16:40:14 +0000

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"

Previous podcast with Courtney

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EP 518: Better Than Nothing: Building a Habit of Discipline and Consistancy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Apr 2021 23:13:38 +0000

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

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EP 517 Eat To Train

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Apr 2021 19:22:20 +0000

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

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EP 516: I Hate Running and You Can Too

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Apr 2021 00:23:46 +0000

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

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EP 515: Can Science Trump Intuition?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Mar 2021 13:00:00 +0000

Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports. We discuss:

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

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EP 514: Ask The Coaches YOUR Questions Answered

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 18 Mar 2021 23:11:49 +0000

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

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EP 513: Moms Run This Trail - Part 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Mar 2021 17:15:55 +0000

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

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EP 512: What's in AJW's Drop Bag?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Mar 2021 11:00:00 +0000

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

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EP 511: Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding with Dr. Daniel Lieberman

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 27 Feb 2021 00:01:38 +0000

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.

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EP 510: Moms Run This Trail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Feb 2021 11:00:00 +0000

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.

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BONUS Miles with Dr. Phil Maffetone

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 17 Feb 2021 11:00:00 +0000

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

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EP 509: Get Stronger with Dr. Phil Maffetone

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Feb 2021 11:00:00 +0000

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:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

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BONUS Miles with Will Fortin and Richard Kresser

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 10 Feb 2021 11:00:00 +0000

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.

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EP 508: Front v. Back of the Pack with Richard Kresser & Will Fortin

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Feb 2021 16:31:44 +0000

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

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EP 507: Two Fun Adventures - with Mike Foote & Rob Krar and with Cory Reese

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 30 Jan 2021 00:20:03 +0000

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

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BONUS MILES with Pam and Adam

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 25 Jan 2021 20:20:49 +0000

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.

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EP 506: Running in the Extremes w/ Pam Reed & Adam Kimble

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Jan 2021 21:48:24 +0000

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

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EP 505: BONUS MILES with the Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 19 Jan 2021 21:25:57 +0000

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!

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EP 505: Where to Begin? The Coaches Share Their Personal Stories

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 16 Jan 2021 00:51:00 +0000

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"

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Best of TRN: Why is Weight Loss So Difficult?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 9 Jan 2021 07:40:12 +0000

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.

Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat

Article: "Six Reasons Weight-Loss is so Darn Difficult"

Other Dr. Maffetone podcasts:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

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EP 504: History Trail Trekking - Forlorn Hope Recap

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 Jan 2021 17:03:42 +0000

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.

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EP 503: TRN Audio Magazine - Christmas Edition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Dec 2020 19:52:34 +0000

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.

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EP 502: Are We Still Born to Run? with Christopher McDougall

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Dec 2020 00:01:08 +0000

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

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EP 501: The Comeback Quotient with Matt Fitzgerald

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 12 Dec 2020 17:36:27 +0000

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

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EP 500: One of the Greatest Endurance Feats In History

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Dec 2020 19:50:30 +0000

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.

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EP 499: Patience to Endure w/ AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 28 Nov 2020 17:24:19 +0000

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!

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EP 498 Dr. Cucuzzella Completes His First 100-Miler!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Nov 2020 16:14:27 +0000

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

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EP 497: Pack Burro Racing - A Kick in the Ass

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Nov 2020 15:43:46 +0000

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

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EP 496: Ask The Coaches- Answering Your Training Questions

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Nov 2020 17:49:08 +0000

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"

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EP 495: Walking Down Memory Trail with Warren Pole

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Oct 2020 15:37:55 +0000

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.

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EP 494 Kim Strom: Running For Life

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 24 Oct 2020 19:15:52 +0000

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

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EP 493: Running Around the World in 45 Minutes

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Oct 2020 19:55:31 +0000

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

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EP 492 Allow Your Happiness to Run Wild: Zoë Rom

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Oct 2020 17:20:15 +0000

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

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EP 491 Finding His Edge-Adam Kimble

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Oct 2020 15:18:24 +0000

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

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EP 490: The Rise of the UltraRunners

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Sep 2020 15:51:02 +0000

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

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EP 489: How Do you Measure Success with John Kelly

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Sep 2020 14:44:36 +0000

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

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EP 488: Pedestrianism- Our Long Lost Relative

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Sep 2020 16:59:08 +0000

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

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EP 487: Movement IS Medicine

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Sep 2020 16:14:18 +0000

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

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EP 486: 100-Mile Week Challenge

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Aug 2020 15:10:16 +0000

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!

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EP 485: Becoming Your Best with The Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Aug 2020 16:33:55 +0000

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"

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EP 484 Tolerating the Transition - What To Expect on Race Day

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Aug 2020 14:23:16 +0000

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.

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EP 483: John Kelly Breaking Records While Maintaining Work & Family Balance

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 4 Aug 2020 14:29:28 +0000

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

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EP 482: Honoring the Bib

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 31 Jul 2020 17:22:31 +0000

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

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EP 481: Alyssa Clark Pushing the Boundaries of Possible

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 Jul 2020 00:01:23 +0000

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:

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EP 480: The Calm Before the Storm: 100-Mile Challenge

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 19 Jul 2020 01:14:38 +0000

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:

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EP 479: Thumbs Up / Thumbs Down with The Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 9 Jul 2020 23:21:27 +0000

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"

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EP 478: Your Best Running Companion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Jul 2020 19:04:35 +0000

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:

For the BEST sports bags visit Victor's company, Victory Sport Design and get 15% off with code trnpups

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EP 477: Going All in: From a Hobby to a Lifestyle with Michael Ambrose

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Jun 2020 14:21:00 +0000

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.

EP 476: A Revolutionary Treatment For Improved Performance, Memory and Health

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 19 Jun 2020 21:20:40 +0000

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.

AJW's Coaching

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

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EP 475: Time to Take a Cold Shower with the Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Jun 2020 23:13:10 +0000

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

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EP 474: Mental Management with Lanny Bassham

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 6 Jun 2020 15:10:14 +0000

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

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EP 473: Grab Bag with Matt Fitzgerald and Zach Bitter

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 30 May 2020 03:00:12 +0000

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

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EP 472: Ten Things New Trail Runners Should Know

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 May 2020 22:12:31 +0000

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

AJW's Coaching

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EP 471: Running 100 Miles Without Food?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 May 2020 20:05:10 +0000

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

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EP 470: Culture and Community Before Sport - Buzz Burrell Talks FKT

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 May 2020 23:05:25 +0000

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.

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EP 469: Bonk or No Bonk

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 2 May 2020 00:06:39 +0000

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

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EP 468: Dr. Cucuzzella Makes House Calls

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 Apr 2020 02:08:27 +0000

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

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EP 467: ITRA: An Organization that Can Protect Our Trail Community

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Apr 2020 19:19:08 +0000

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.

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EP 466: How Does Your Brain Work? with Dr. Simon Marshall and Lesley Paterson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Apr 2020 17:02:18 +0000

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

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EP 465: TRN Audio Magazine - Volume 8

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Apr 2020 23:58:13 +0000

Volume 8 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand.

EP 464: Western States Cancels 2020 Race - A Talk With the RD

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 28 Mar 2020 00:49:03 +0000

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.

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EP 463: The What Now?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Mar 2020 17:15:05 +0000

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.

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EP 462: COVID-19 Cancelled Our Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 18 Mar 2020 05:20:39 +0000

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:

Be a solution, Be kind...mãs!

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EP 461: Running the Dream with Matt Fitzgerald

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Mar 2020 18:00:01 +0000

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.

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EP 460: Introducing Trail Hacks, A New Podcast

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 9 Mar 2020 22:52:18 +0000

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

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EP 459: The Great Debate- Sabotaging Your Run

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Mar 2020 18:09:58 +0000

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.

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EP 458: Motivation vs. Discipline

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 29 Feb 2020 02:07:09 +0000

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

Gene Hackman's motivational speech in Hoosiers
Brad Kerns Morning Routine
Podcast on Vulnerability
Podcast Anatomy of a DNF

AJW's Coaching

AJW's Tap Room

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EP 457: Gold Nuggets for New Trail Runners with Stephanie Howe

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 22 Feb 2020 05:39:08 +0000

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.

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EP 456: What Does it Mean to Be a Trail Runner?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Feb 2020 23:59:51 +0000

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

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EP 455: Grab Bag with Alex Hutchinson and Dr. Matt Laye

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Feb 2020 23:58:53 +0000

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

What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter

Check out Sweat Science

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EP 454: Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 31 Jan 2020 23:34:15 +0000

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.

Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat

Article: "Six Reasons Weight-Loss is so Darn Difficult"

Other Dr. Maffetone podcasts:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

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EP 453: Ellie Greenwood Helps Reignite Your Passion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 23 Jan 2020 23:25:28 +0000

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

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EP 452: Life is a Marathon with Matt Fitzgerald

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Jan 2020 22:36:36 +0000

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.

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EP 451: Starting the New Year Right with Coach Jason Koop

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 12 Jan 2020 20:33:30 +0000

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

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EP 450: What Did We Learn in 2019

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Jan 2020 21:06:42 +0000

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?

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EP 449: 2019, A Year in Review

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 Jan 2020 18:28:43 +0000

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!

AJW's Coaching

AJW's Tap Room

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EP 448: Don't Miss Your Appointment with Dr Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 28 Dec 2019 02:42:59 +0000

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!

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EP 447: Hangin' With The Coaches' Thumbs

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Dec 2019 19:21:53 +0000

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

Uhan Performance

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EP 446: Running Home with Katie Arnold

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Dec 2019 22:39:36 +0000

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.

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EP 445: Kicksology: They Hype, Science, Culture & Cool of Running Shoes

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 7 Dec 2019 23:08:04 +0000

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

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EP 444: Anatomy of a Comeback

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 30 Nov 2019 18:54:51 +0000

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.

AJW's Coaching

AJW's Tap Room

Sally's Coaching

Check out this short VIDEO to learn more about Sally

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EP 443: Can Jello Speed Up Recovery with Alex Hutchinson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Nov 2019 23:59:40 +0000

Avid Runner and Author, Alex Hutchinson joins The Nation to discuss:

Eliud Kipchoge's recent
How to Talk Yourself Into Better Endurance
Did Scientists Really Find a Speed-Boosting Microbe?
How Jell-O Could Speed Up Recovery

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 Theory, 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

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EP 442: Avoiding the "Toilet Bowl of Doom" with Coach Jay Dicharry

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Nov 2019 17:56:13 +0000

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

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Ep 441: An Outdoor Life with Sunny Stroeer

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Nov 2019 23:42:59 +0000

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

Instagram

Facebook

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Ep 440: How to Finish Your Next Race Much Faster with Karl Meltzer

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 Nov 2019 21:24:30 +0000

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

AJW's Tap Room

AJW's Coaching

AJW's Almanac Podcast

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Ep 439: Running is My Biggest Teacher - Ray Zahab

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Oct 2019 04:35:36 +0000

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:

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Ep 438: Running to the Edge - Matthew Futterman

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Oct 2019 18:24:19 +0000

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.

Instagram

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Ep 437: Recalibrate and Re-engage

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 14 Oct 2019 15:46:13 +0000

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

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Ep 436: Patrick Reagan- Enjoying the View

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 5 Oct 2019 18:18:31 +0000

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

Facebook

Instagram

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Ep 435: Thumbs Up / Thumbs Down with the Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Sep 2019 20:59:02 +0000

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

Sharman Ultra - Endurance Coaching

Uhan Performance

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Ep 434: Courtney Dauwalter is a 4.4...What's your GRIT score?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Sep 2019 19:22:09 +0000

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

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EP 433: What Can We Learn - Running in Europe vs. USA?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 9 Sep 2019 23:47:03 +0000

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:

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EP 432: Run and Become - The Next Level

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Aug 2019 18:58:55 +0000

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

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EP 431: Chasing the Triple Crown of 200s with Michael McKnight

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Aug 2019 20:39:09 +0000

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.

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Ep 430: It's Easier to Keep Up Than it is to Catch Up - with Tosh

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Aug 2019 20:39:22 +0000

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:

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EP 429: Can Failure Make us More Successful? with Coach Ian Sharman

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 10 Aug 2019 15:57:36 +0000

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

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EP 428: Brothers Born in the Furnace of Adversity with Chadd Wright

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Aug 2019 19:34:10 +0000

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:

Chadd says when the run is over
No Negativity
1. Share something that you are grateful for on each lap
2. No profanity

Check out Jesse Itzler's 29O29 Challenge

Sponsor: Native Deodorant use promo code TRN for 20% off first purchase

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EP 427: Giddyup with Jeff Browning

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 25 Jul 2019 05:33:19 +0000

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

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EP 426: Brittany Peterson Runs FAST!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Jul 2019 22:54:32 +0000

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

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EP 435: That's a Wrap - Western States 100 - 2019 Post-Race Review

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 2 Jul 2019 22:20:52 +0000

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.

Look for weekly articles from AJW in the Taproomat irunfar.

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EP 434: 2019 Western States Preview

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Jun 2019 05:36:58 +0000

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.

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EP 434 - Join in and Interact with the 20-Hour Stream-Cast of Western States 100

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 22 Jun 2019 14:49:19 +0000

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.

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EP 433 - Cruel Jewel 100 - It Takes a Tribe with Ash Walsh

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 15 Jun 2019 20:18:10 +0000

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EP 432: Training the Uphill Athlete - Steve House

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 9 Jun 2019 01:32:57 +0000

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.

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EP 431: Our First Live Stream Podcast - 18 Hours Long?!?!?!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 3 Jun 2019 00:50:50 +0000

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

The Auburn Aid Station

Trail Animals Club

UltraLive

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EP 430: Going Mental with Chadd Wright

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 May 2019 15:29:59 +0000

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.

Follow Chadd on FACEBOOK and INSTAGRAM

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EP 429: Mike Wardian Has an Apocalypse Bag

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 18 May 2019 05:30:27 +0000

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.

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EP 428: How to Set Big Goals with Cat Bradley

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 11 May 2019 17:53:36 +0000

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.

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EP 427: HOKA's 100K World Record Challenge Announcement!!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 May 2019 22:10:34 +0000

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.

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EP 426: Training the Uphill Athlete - Scott Johnston

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 27 Apr 2019 05:23:51 +0000

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.

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EP 424: Tim Twietmeyer & Hal Hall Legends

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 20 Apr 2019 03:06:08 +0000

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.

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EP 424: A Love Letter to Running - Martin Dugard

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 13 Apr 2019 04:20:47 +0000

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

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Ep 423 - What Defines our Limits - "Endure" author Alex Hutchinson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Apr 2019 21:44:14 +0000

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:

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Ep 422 -Sunny Blende Returns!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Mar 2019 23:23:32 +0000

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:

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EP 421: Sally McRae - Mountains are her Music

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 26 Mar 2019 19:58:15 +0000

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

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Ep 420 8 Things Ultrarunners Should Do to Improve Their Training - Coach Jason Koop

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Mar 2019 23:30:46 +0000

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

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Ep 419 : Candice Burt Takes a Dose of Her Own Medicine.....And LOVES It!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Mar 2019 19:11:51 +0000

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!

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EP 418 Dos and Don'ts of Race Day

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 3 Mar 2019 00:38:40 +0000

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.

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EP 417 TRN Audio Magazine - Volume 7

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 23 Feb 2019 05:10:54 +0000

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

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Ep 416 - Run for Your Life Again with Dr. Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 9 Feb 2019 06:18:07 +0000

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!

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Ep 415 How to Continue When Things Go Wrong

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 4 Feb 2019 23:59:53 +0000

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

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Ep 414 Suffering?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 26 Jan 2019 04:23:10 +0000

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

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Ep 413 The Happy Runner with David and Megan Roche

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Jan 2019 07:06:59 +0000

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).

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Ep 412 What is CBD Oil and Can It Help My Running?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 12 Jan 2019 05:09:57 +0000

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
It is legal in all 50 US States
It is not a banned substance by athletic organizations

Learn more at HempDaddys

Get 10% off your first order with code, "TRN"

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Annual Game Show: BoulderDung

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 5 Jan 2019 04:55:14 +0000

This year we adapt the boardgame, Balderdash, to a trail game. AJW and Donna Nì Cuarta compete for the coveted TRN Crown!

AJW's Coaching

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Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - PART 3

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Dec 2018 23:20:09 +0000

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

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Ellie Greenwood and Ian Sharman: Out With the Old, In With the New

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Dec 2018 22:48:54 +0000

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

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Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - PART 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Dec 2018 15:54:33 +0000

PART 2. You can listen to PART 1 HERE.

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

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Western States 100 - Post Lottery Discussion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 3 Dec 2018 08:43:08 +0000

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

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Tribe with Sebastian Junger

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 25 Nov 2018 15:53:16 +0000

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.

Pick up this book in audio or in print

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Relying on Myself - Taking the Mental Side of Training to the Extreme

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Nov 2018 16:13:22 +0000

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:

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Training Missions: Preparing for The Revenant Ultra Adventure Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 11 Nov 2018 19:40:22 +0000

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"

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TERMS of the TRAIL with Ashley & AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 3 Nov 2018 02:31:11 +0000

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.

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Dancing with the Trail with Danny Dreyer

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 28 Oct 2018 16:54:11 +0000

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"

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Calling an Audible with AJW - Enjoying Trail Running When you Can't Run

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 20 Oct 2018 05:40:21 +0000

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.

AJW's Coaching

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Things That can Totally Blow Your A-Race

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Oct 2018 22:40:11 +0000

SoCal Correspondent, Jimmy Dean Freeman, rejoins The Nation as he and some of his clients are preparing for their A-races in the next few weeks. We outline 10 things that you can do to sabotage your race and result in DNF. See how many you have done and keep score!

Jimmy's BLOG on 5 ways to DNF at Javelina
Jimmy's Coaching website:
Jimmy's Contact

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Thumbs Up or Thumbs Down with our 3 Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 6 Oct 2018 03:15:10 +0000

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

Sharman Ultra - Endurance Coaching

Uhan Performance

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How to Run For Your Life with Dr. Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Sep 2018 04:28:08 +0000

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!

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Anatomy of a DNF - TdG 2018

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Sep 2018 11:00:00 +0000

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!

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Training Intensity and Periodization with Andy Dubois

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 14 Sep 2018 23:59:05 +0000

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:

Racing vs. Surviving an Ultra with Andy Dubois

Is Supplementary Salt Needed in a Race?

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Brad Kearns - Get Over Yourself

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 4 Sep 2018 04:45:26 +0000

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

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Training for Tour Des Geants

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 31 Aug 2018 21:18:01 +0000

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

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Chasing Volcanoes with Richard Kresser

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 Aug 2018 06:54:37 +0000

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

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20 Things Pacers and Crew Should NOT Do

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 16 Aug 2018 03:15:29 +0000

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

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Multi-Stage and Adventure Racing with Emilie Lecomte

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Aug 2018 20:08:07 +0000

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

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Is it Ben and Jerry's or Not?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 Aug 2018 18:47:51 +0000

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
- Badwater training article
- Benefits of Infrared 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

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Baby It's Hot Outside- Sally McRae's Badwater Report

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 28 Jul 2018 03:12:53 +0000

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

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Candice Burt: Wise Ol' Sayings

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 21 Jul 2018 04:43:29 +0000

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

Candice's Races

YouTube video Jocko GOOD"

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13 Things I Learned or Relearned from My Last 120km - Romain Blanchard

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 14 Jul 2018 05:37:26 +0000

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!

Romain's article

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Grab Bag with Don & Scott

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 7 Jul 2018 04:11:50 +0000

We didn't get a guest so we did our own grab bag....ahem....Audio Magazine?

The Black Dear from Germany:

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Western States 100 Post Race Live

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 24 Jun 2018 20:57:58 +0000

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!

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Western States Preview 2018 with AJW and Sally McRae

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 23 Jun 2018 01:22:42 +0000

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

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Emy LeComte from Tour de Geants to Western States!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Jun 2018 16:10:25 +0000

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!

Emy's web page

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Fact or Fiction: The Truth is Out There

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Jun 2018 23:43:04 +0000

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!

AJW's Coaching

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Daydreaming is Healthy for Runners - Dr. Phil Maffetone

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 2 Jun 2018 04:45:30 +0000

"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:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

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Live Audience Podcast with Maggie Gutterl and Courtney Dauwalter

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 May 2018 16:10:02 +0000

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:

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Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 May 2018 05:46:09 +0000

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

AJW's Coaching

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Suck Less Today with Brian Chontosh

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 12 May 2018 04:08:42 +0000

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:

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Slow Down for Better Performance and Health with Brad Kearns

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 5 May 2018 03:08:19 +0000

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

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The Power of Moments- Why Certain Experiences Have Extraordinary Impact

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Apr 2018 15:04:54 +0000

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

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Discovering a New Reality with Adam Campbell

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Apr 2018 16:43:59 +0000

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

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Shifting Gears - Ben and Brittany Lighting

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 14 Apr 2018 06:38:46 +0000

"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

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Living Life Outside the Comfort Zone with Stephanie Case

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Apr 2018 13:56:16 +0000

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

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TRN Audio Magazine - Volume 6

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Mar 2018 23:23:20 +0000

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
- Video
- Article
I Can't Believe I Ate the Whole Thing
Your Pace Doesn't Affect The Motion

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

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Dylan Bowman Improve your performance with Hypoxia training

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 24 Mar 2018 04:18:02 +0000

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.

Killian Jornet and Emelie Forsberg's acclamation and climb of Cho Oyu VIDEO
Hypoxico

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"Runners Are Crazy" - Greg McMillan

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 17 Mar 2018 00:29:44 +0000

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:

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Running Never Felt so GOOD- with Danny Dreyer

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Mar 2018 18:46:51 +0000

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"

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How to Race in -25° and Snow with Richard Kresser

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 3 Mar 2018 00:10:09 +0000

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

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Sally McRae, who knew she did all that?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 24 Feb 2018 02:13:42 +0000

Sally and Don talk about stuff

Scott is 30K up in a plane and can't join us.

*show notes by Don

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The Science of Nutrition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 17 Feb 2018 04:44:40 +0000

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

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Intuitive Training with Courtney Dauwalter

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Feb 2018 23:30:26 +0000

Previous podcast with Courtney

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Jay Dicharry Teaches us How to Rewire our Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Feb 2018 15:59:12 +0000

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?

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Chadd Wright - Readiness Through Training

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 26 Jan 2018 22:10:25 +0000

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.

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Dr. Phil Maffetone Unplugged

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 20 Jan 2018 22:04:08 +0000

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:

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Finding the Truth & Debunking Myths with Dr. Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 Jan 2018 23:03:53 +0000

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

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Ultra Running Magazine's Karl Hoagland

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 6 Jan 2018 04:31:57 +0000

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

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Holiday Game Show - Year 3

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 30 Dec 2017 02:18:39 +0000

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

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The Poles Reach Deep into Santa's Bag

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 26 Dec 2017 05:48:41 +0000

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.

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Keys to Running Strong for a Lifetime

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 17 Dec 2017 00:07:53 +0000

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.

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Unitasking - Andy Jones-Wilkins & Meghan Laws

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 9 Dec 2017 19:37:56 +0000

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?

Meghan Arbogast Laws Coaching

AJW's Coaching

Here is the photo of the bobcat outside Meghan's home during the podcast

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Did you know? Race Day Photography

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 2 Dec 2017 06:43:13 +0000

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.

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Grab that Bag Colin Trower

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 Nov 2017 18:47:25 +0000

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

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DNF - Do Nothing Foolish

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Nov 2017 15:08:00 +0000

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

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Fixing Your Feet with John Vonhof

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 11 Nov 2017 05:09:36 +0000

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.

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The ART of crewing with Brittany Light & Sarah McKnight

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 3 Nov 2017 23:49:41 +0000

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

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Courtney Dauwalter Sets the Bar at Moab 200- 238 miles in 57 HOURS !!!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Oct 2017 05:36:37 +0000

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.

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Grit: That Space Between Giving Up and Going All In

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 20 Oct 2017 23:36:20 +0000

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

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Repost: Crush Every Race from 5K to Ultra with Brian MacKenzie

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Oct 2017 03:05:31 +0000

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"

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Start With WHY

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 Oct 2017 23:04:04 +0000

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

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Cameron Hanes Aims for 240 Miles

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Sep 2017 04:08:09 +0000

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:

Youtube Channel

Keep Hammering Podcast

WebSite

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How to Avoid Stomach Distress

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 22 Sep 2017 14:34:17 +0000

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

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TRN Audio Magazine - Volume 5

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Sep 2017 22:39:32 +0000

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

Find out more how AJW can be your coach

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Sleep- The Other Half of Training with the Sock Doc

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Sep 2017 02:36:05 +0000

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.

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Who is Dean Karnazes?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 1 Sep 2017 22:09:10 +0000

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

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Bigfoot is Real - a Race Report

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Aug 2017 23:17:36 +0000

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

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Stress + Rest = Growth - with the 3 Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 19 Aug 2017 03:01:03 +0000

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

Sharman Ultra - Endurance Coaching

Uhan Performance

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UTMB: The Biggest 100 Miler in the World - Part 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Aug 2017 03:52:26 +0000

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

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UTMB: The Biggest 100 Miler in the World - Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 5 Aug 2017 05:02:59 +0000

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"

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Trail Runners; TRIBE or Community?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Jul 2017 19:21:40 +0000

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

Under Armour

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Can Dr. Cucuzzella run sub-3-hour Marathons for 30 Years?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Jul 2017 22:39:06 +0000

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:

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Brave Athlete - Calm the F*ck Down and Rise to the Occasion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 15 Jul 2017 06:25:52 +0000

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

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Dr. Phil Maffetone was RIGHT all along!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 8 Jul 2017 01:48:20 +0000

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

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Shoes, Glorious Shoes!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 27 Jun 2017 22:11:22 +0000

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.

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Post Race Wrap Up- 2017 Western States 100

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 26 Jun 2017 00:46:13 +0000

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.

Results

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2017 Western States 100 Preview with Andy Jones-Wilkins

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 21 Jun 2017 22:33:25 +0000

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

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Preparing for Western States 100 with Stephanie Howe Violett

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Jun 2017 23:01:46 +0000

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.

"Fueling on the Fly" article

Previous podcasts with Stephanie:

You can find Stephanie and some of her YUMMY recipes here: StephanieHoweViolett.com

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Majo Srnik from Zero to Ultra

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 10 Jun 2017 15:15:58 +0000

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.

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TRN Audio Magazine - 4th Edition

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Jun 2017 23:45:02 +0000

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

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The Keto Reset with Brad Kearns and Zach Bitter

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 27 May 2017 04:57:19 +0000

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"

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Becoming Stubborn with Devon Yanko and AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 20 May 2017 04:58:41 +0000

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

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Racing vs. Surviving an Ultra with Andy Dubois

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 12 May 2017 15:28:19 +0000

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?"

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Altra-Runners Meghan, Zach and Nicole

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 6 May 2017 00:35:04 +0000

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

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Metabolic Flexibility with Christopher Kelly

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Apr 2017 15:55:41 +0000

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

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Sh#@ You Don't Do On The Trail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Apr 2017 05:49:34 +0000

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

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Technical Talk with 3 Fast Coaches

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 15 Apr 2017 03:52:34 +0000

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

Sharman Ultra - Endurance Coaching

Uhan Performance

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Deliberate Practice Leads to Success

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 11 Apr 2017 01:10:30 +0000

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

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It's OUR Land. How to Protect It

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 31 Mar 2017 23:06:35 +0000

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

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Running for Fun with Michelle Barton

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 Mar 2017 04:53:15 +0000

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.

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Fastest Known Time Adventures of the Year with Buzz Burrell

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 18 Mar 2017 02:19:39 +0000

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

Fastest Known Times website

Ultimate Direction Website

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Trail Running Stories - Fact or Fiction?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 11 Mar 2017 00:44:25 +0000

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

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Life in a Day - 4 Inspiring Women at 2016 WS100

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 4 Mar 2017 06:49:41 +0000

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

Devon Yanko

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.

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Vulnerability: Our Greatest Measure of Courage

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 25 Feb 2017 01:23:16 +0000

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

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How Can the Science Help You Train and Race Better? Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Feb 2017 16:11:52 +0000

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

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What is Fell Running? with Nicky Spinks

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Feb 2017 21:19:17 +0000

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!"

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Nowhere Near First with Cory Reese

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 7 Feb 2017 02:56:04 +0000

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".

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Have a Trail Running Adventure This Year

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Jan 2017 00:30:25 +0000

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

Mt. Gaoligong Video

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TRN Audio Magazine - Volume 3

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 21 Jan 2017 01:22:34 +0000

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

Jacko Willink "Good" video

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=toddchandler

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TRN Time Machine with Tim Twietmeyer

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 14 Jan 2017 04:23:15 +0000

We 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=en

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The Diet of the World's Fittest People with Matt Fitzgerald

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 7 Jan 2017 03:20:01 +0000

Matt 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.

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Rear-N-Review (this is Don's title)

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 31 Dec 2016 18:21:17 +0000

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

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Holiday Game Show - Year 2: The Revolution

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Dec 2016 20:09:01 +0000

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

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Chasing Flow

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Dec 2016 00:56:21 +0000

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.

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Eric Byrnes Hits a Home Run in Ultras

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Dec 2016 23:02:23 +0000

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.

Diamond to the Rough video

Learn more about the Pat Tillman Foundation

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The Tipping Point with AJW & Zach Bitter

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 2 Dec 2016 20:30:49 +0000

"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.

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How to Make a Comeback with Pam Reed

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 23 Nov 2016 23:57:47 +0000

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.

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The "Tao of Running" with Gary Dudney

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Nov 2016 20:44:00 +0000

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 Tao of Running Website

The Book: "The Tao of Running: Your Journey to Mindful and Passionate Running"

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Don't Give a Voice to Your Suffering with Gary Robbins

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Nov 2016 19:27:25 +0000

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

photo credit Brian McCurdy

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Sally McRae's "Phone-Cast"

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 9 Nov 2016 19:01:11 +0000

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

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Joe Uhan - Marble in the Groove

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 3 Nov 2016 17:08:19 +0000

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:

How to learn more from Dr. Joe

Uhan Performance - get a running gait analysis!
Joe's blog

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Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 27 Oct 2016 19:42:28 +0000

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:

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Trail Running is More Than Just Running...

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 18 Oct 2016 03:54:59 +0000

Coach Travis Macy

and Andy Jones-Wilkins

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

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Impact Moderating Behavior with Dr. Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 4 Oct 2016 03:52:34 +0000

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

The Natural Running Center

Get some shoe advice and buy some shoes at Two Rivers Treads or call them at 855.878.7323

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Meghan Arbogast's Secret to Running Forever

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Sep 2016 14:39:01 +0000

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.

Hire Meghan to Coach you HERE

New Yorker article, "Meb Keflezighi, Bernard Lagat, and the Secret to Running Forever"

Wally Hesseltine video. 72-year-old Western States 100

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205.5 Reasons to Run the Tahoe 200 - Race Report Part 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 23 Sep 2016 19:18:49 +0000

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

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205.5 Reasons to Run the Tahoe 200 - Race Report Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 17 Sep 2016 03:27:54 +0000

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.

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Running For Happiness and Health with Jason Fitzgerald

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 5 Sep 2016 22:09:24 +0000

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

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"Things turn out best for the people who make the best of the way things turn out"

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 3 Sep 2016 20:21:36 +0000

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.

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Why Would You Consider an Ultra Event?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 27 Aug 2016 13:00:00 +0000

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.

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Spitting in the Soup - A doping discussion with Mark Johnson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 18 Aug 2016 23:13:04 +0000

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.

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Pacing: How to Be the Best Pacer with Victor Ballesteros

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 4 Aug 2016 04:24:10 +0000

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!

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Ultra Mindset for Life - Travis Macy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 Jul 2016 16:09:59 +0000

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.

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2016 Hardrock 100 Race Review with AJW and Scott Mills

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 23 Jul 2016 00:10:31 +0000

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

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"The World's Toughest Foot Race" with Jimmy Dean Freeman

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 Jul 2016 19:57:34 +0000

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"

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Stephanie Howe Violett Shares Her Simple Rules

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 7 Jul 2016 22:23:42 +0000

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

Endurance by Stephanie HERE

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Jim Walmsley 2016 WS100 Race Report

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 28 Jun 2016 23:18:13 +0000

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

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Western States 100 Race Report with AJW & Bethany Patterson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 27 Jun 2016 19:39:38 +0000

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.

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2016 Western State 100 Preview with AJW

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 21 Jun 2016 21:39:04 +0000

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

iRunFar's Western States 100 Men Preview

Rob Krar's Ultra Training Camp

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Simple Rules of Tim Tollefson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 16 Jun 2016 17:25:28 +0000

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.

Tim's 2nd Place Finish at CCC 101K

Mammoth Sports Center

Tim on Twitter

Tim on Instagram

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Sally McRae Get's Lost!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 10 Jun 2016 05:41:21 +0000

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?!!"

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10 Ways You Can Become Mentally Tough with Dr. Duncan Simpson

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 2 Jun 2016 19:20:48 +0000

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"

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Keira Henninger Recovering from Adrenal Fatigue

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 May 2016 02:45:38 +0000

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

Divas & Dudes Running Club

Women's Trail Running & Nutrition

Join her at one of her many RACES

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Simple Rules

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 21 May 2016 22:04:17 +0000

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

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"Where the Road Ends" with Bryon Powell

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 14 May 2016 01:09:01 +0000

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.

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Friends Don't Let Friends Over-train?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 6 May 2016 23:49:42 +0000

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

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Matt Fitzgerald; Is 50M 2x's tougher than 26.2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 1 May 2016 16:41:20 +0000

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"

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Warren and Erica Pole Do the 33 Shake

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 25 Apr 2016 04:23:39 +0000

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

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2000 Mile Western States Silver Buckle - Dan Williams

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 16 Apr 2016 03:28:11 +0000

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.

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Is It More Than Running?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 8 Apr 2016 03:35:28 +0000

We start with the premise, "There must be more to this, it can't be just exercise." We hear takes from guests Ann, Zach, Mike and Karis.

We love to run. What else do we love about our sport?

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Can it all be in your head? with Matt Laye

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 30 Mar 2016 00:26:03 +0000

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

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Whitney Powell Plays Drop Bag

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Mar 2016 14:14:27 +0000

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/

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Carb up with Sage Canaday

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 11 Mar 2016 06:36:06 +0000

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

Sage's FaceBook Page

Sage's Twitter Feed

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This Is Your Day - The Story of Inspiration, Endurance, Devotion

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 5 Mar 2016 05:48:59 +0000

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

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Sock Doc Goes Sockless with TRN

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Tue, 1 Mar 2016 06:02:47 +0000

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

Link to Dark chocolate macadamia nut bark recipe

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TRN Audio Magazine - Volume 2

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 21 Feb 2016 07:50:51 +0000

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?

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The British are Coming with Warren Pole

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 13 Feb 2016 18:50:40 +0000

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/SuperfoodSuperfuel

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Healthy Eating with Dr. Mark Cucuzzella

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 6 Feb 2016 02:11:01 +0000

Dr. 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

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Stephen Jones May you Run Más

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Feb 2016 06:28:24 +0000

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.

Zach Bitter 100 Miles in 11:40

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 30 Jan 2016 06:28:38 +0000

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.

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Candice Burt HURT100

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 23 Jan 2016 08:25:52 +0000

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

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Brad Kearns Goes Primal!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 16 Jan 2016 05:16:45 +0000

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

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A Look Back at 2015 & Look into 2016

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 7 Jan 2016 04:32:29 +0000

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.

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100,000 Pyramid - Trail Runner Nation Style

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 24 Dec 2015 18:27:45 +0000

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.

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Is Supplementary Salt Needed in a Race? with Coach Andy DuBois

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 17 Dec 2015 22:42:18 +0000

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

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Fear of Failure - with Dr. Jim Taylor

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 9 Dec 2015 22:52:42 +0000

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.

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From Injury to Simpatico with Amy Albu

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 4 Dec 2015 18:50:41 +0000

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.

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9 Reasons You DON'T Want To Be Chosen In the WS100 Lottery

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 2 Dec 2015 05:13:57 +0000

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

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Ultra Trail World Tour (UTWT) with Sondre Amdahl

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 28 Nov 2015 08:23:22 +0000

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

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How to WIN Two 200-Mile Races With Gia Madole

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 18 Nov 2015 00:49:45 +0000

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

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100 Miles - A Calculated Risk

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 14 Nov 2015 01:44:05 +0000

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.

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Ian Sharman's Golden Ticket

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 7 Nov 2015 02:42:42 +0000

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.

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Dogs and Dirtbags - with Howie Stern

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 30 Oct 2015 04:47:39 +0000

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

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TRN Audio Magazine featuring covergirl Candice Burt

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 16 Oct 2015 23:12:26 +0000

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
- Training Your Diaphram article
Progressing from 100 milers to 200 milers

Check out:

Candice's Blog

Candice's Races

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How Bad Do You Want It?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 9 Oct 2015 19:26:44 +0000

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.

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Coach Martin Dugard Teaches Running and Life Lessons

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 28 Sep 2015 22:51:49 +0000

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

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UROC The Ultra Race of Champions

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 25 Sep 2015 06:35:10 +0000

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

Click here to register

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Phil Maffetone: How can Rhythm Improve Your Efficiency?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 18 Sep 2015 15:28:31 +0000

Dr. Phil Maffetone rejoins The Nation after the release of his new book, The Endurance Handbook: How to Achieve Athletic Potential, Stay Healthy, and Get the Most Out of Your Body.

Phil brews up a cozy cup of his fat-burning coffee (for non-coffee drinkers, try Phil's Shake) to talk about rhythm of music, life and its importance in efficient running.

Phil's Two-Week Test

Phil's Music Site

Five-Minute Power Break

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Warren Pole - Ye Ol' Grab Bag

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 12 Sep 2015 01:50:47 +0000

Warren Pole sits down with TRN and reaches deep into the grab bag. What do cat walks, crusty leather suits and ropes with knots doing on a podcast about trail running? We do our best to tie it all together.

Article on Breathing

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Altera: To Mend or Fix Something That Is Broken

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 5 Sep 2015 05:44:59 +0000

Founder of Altra Running, Golden Harper, joins us to talk about how running injuries motivated him to innovate a different shoe and then begin a new shoe company that is competing against the giants in the business. Golden knows something about running. Between the ages of 10 and 14, Golden ran 5 marathons, debuting with a State Record 3:08 performance. He followed that up with a 2:57 performance that was good for a National Best for age 11. At age 12, he ran the St. George Marathon in 2:45:34, setting a world best. In addition to competitive running, Golden grew up working in the family's specialty running store where he educated other runners on proper gait and fitting them in the correct running shoes. Golden continued his passion by earning a degree in Exercise Science: Fitness & Wellness with a Business Management emphasis from BYU. Golden tells his story of how he used his home toaster oven to delaminate traditional shoes and re-engineer them to help others prevent injuries. Today Altra is one of the top shoes in the trail and ultra community.

Some of the first modified shoes they made:

Kenyan Runner in Slow Motion

Anton Krupika video of running

Altrarunning.com

Golden's Blog

Altra Running Blog

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Dr. Jim Taylor - Endurance Sport Psychologist

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 28 Aug 2015 07:45:23 +0000

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

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"Iron Mike" Wardian

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 21 Aug 2015 22:48:08 +0000

Mike Wardian loves to run. He loves to race. He loves to compete. He loves to test himself at different differences and types of races. Mike just came off of his first 100-mile victory at Easter States 100. When asked what his favorite distance is, he'll try to give you an answer but really never find one. In 2014, Mike toed the line at 54 races, finishing in the top 10 at 44 of those. He has won the US 50K championship three times and been the fastest at the US 100K championships. In 2012, Mike ran 2:21 at the US Olympic Trials in Houston and turned around the next morning to run 2:31 at the Houston Marathon.

Join Mike on the virtual trail to discuss his passion for running and love for the community.

Mike is available as a coach and has openings now! If you are interested EMAIL him.

Facebook

Twitter

Instagram

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Ginger Runner Live

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 15 Aug 2015 02:48:30 +0000

TRN has been fans of Ethan Newberry, the Ginger Runner, ever since he began his entertaining gear reviews. We finally sit down with Ethan to discuss his views on running, entertainment, and the trepidation of one's first 100-mile race.

Ginger Runner Video Channel

Chuck Norris Rap

Harry Potter Rap

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Why don't we quit when it hurts?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 7 Aug 2015 02:27:33 +0000

Why do ultrarunners keep going? The pain says stop but the mind says GO! Join Ann Trason, Andy Jones-Wilkins and Lee "Mac" McKinley as we discuss this topic in detail.

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The Band is Getting Back Together!

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 1 Aug 2015 00:05:03 +0000

The prodigal daughter returns! Faith is back in studio to discuss where she has been and the welcoming return to trail running. At some point, we all take a break from trail and ultra running. Why do we come back? How do we come back? Faith discusses her exploits into the Ironman and why she is coming back to the trails.

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AJW Goes Point to Point at Western States and Hardrock

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Jul 2015 03:53:24 +0000

When Andy Jones-Wilkins isn't pouring cold brew in his Taproom, you can find him at the highest profile races. Recently returning from 2015 WS100 and Hardrock 100 he shares his trail side insight of the strongest runners in our sport including; Magda Boulet, Rob Krar, Kilian Jornet and Anna Frost.

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Faster after 50 with Joe Friel

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 6 Jul 2015 20:53:07 +0000

Even if you are less than 50 years old, you will find this podcast very educational. Joe Friel is an endurance sports coach that has worked with athletes of varying levels up to elites. He holds a masters degree in exercise science, is a USA Triathalon and USA Cycling certified coach that has written fourteen books on endurance including the subject of our podcast, "Faster After 50, How to Race Strong For the Rest of Your Life". He is also the founder of Training Peaks, a web-based software company focused on endurance training.

We focus on

What are the endurance myths of growing older?
What actually happens to our body as we get older?
How can we mitigate these factors and train smarter to optimize endurance performance and slow Father Time?

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Ultra running - a Retrospective Look with Sally Edwards

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sun, 5 Jul 2015 17:00:00 +0000

Sally Edwards is best-selling author, entrepreneur, professional triathlete, professional speaker, and iPhone app developer. She was a pioneer in the inception of ultramarathoning, finishing in the top 3 at Western States 100. She co-founded Fleet Feet Sports running franchise and the American River 50 mile Endurance Run.

Ultrarunning Magazine recently re-published an article that Sally wrote in 1983, "Ultramarathoning - A dying Sport". We invited Sally to Studio G to take a retrospective look at the sport and where it has come.

Sally is passionate about getting people healthy and moving. Her recent venture is Heart Zones, a fitness technology and education company that uses smart devices with the vision to get America fit.

Download the Upbeat App an app that matches your music to your cadence.

HOMEWORK: We touched on a book that Sally wrote, "Be a Better Runner: Real World, Scientifically-proven Training Techniques that Will Dramatically Improve Your Speed, Endurance, and Injury Resistance". She has promised to come back and discuss the gold nuggets with The Nation.

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What's in a Taper? with Aliza Lapeirre & Paul Terranova

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 22 Jun 2015 19:38:35 +0000

Top athletes, Aliza Lapierre and Paul Terranova, join The Nation to discuss taper. They are both in the middle of their taper for Western States 100. We discuss why you should taper, how they do it differently and what to expect.

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2015 Western States Preview with AJW and Craig Thornley, RD

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 17 Jun 2015 22:33:57 +0000

Andy Jones-Wilkins joins Race Director of the Western States 100, Craig Thornley to discuss the 2015 course, the race, and who to watch. As always, the gong accompanied this podcast.

Men's Preview

Women's Preview

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Leg Sucking Mud! with Candice Burt

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 11 Jun 2015 06:17:03 +0000

Candice Burt joins us to

Teach us how to be a hipster ultrarunner
How to organize a 200-mile endurance run
How she is prepping for next week's Bighorn Mountain Wild & Scenic Trail Run 100-miler. Please help her with race info by using #CandiceRunsBighorn on Twitter and Facebook
Her experience at the Ultra Fiord 108-miler in Patagonia, Chile where she finished 5th overall. See her Blog Post

Check out Candice's races at Destination Trail Running

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JDF Loses His Mojo.....or Does He?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 5 Jun 2015 17:29:40 +0000

Jimmy Dean Freeman capped his 2014 running season by running SIX 100-mile endurance runs. This weekend will be his first 100 miler since then. He talks about his where he is physically, but more important emotionally and mentally. He discusses his plan for running the San Diego 100 miler - his first time.

Check out the SoCal Coyotes

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Catching up with Ann Trason at Mile 62

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 29 May 2015 07:25:21 +0000

We have often said, "The podcast is a trail run without the running."

Join Ann Trason, Sally McRae and Billy Yang as we cover a lot of ground in 90 minutes.

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Sally McRae's Jet Blue Napkin

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 23 May 2015 06:41:05 +0000

Sally McRae and Billy Yang were in Northern California for the Western States 100 training weekend as they are preparing for their race in 36 days. So we bribed them with sushi to join us for a podcast. We gave Sally the task of jotting down 5 topics on her flight.....and that's where it all begins.....

Massages
Self defense apparati
What animal are you most afraid of?
Sally's bear encounter. See the video HERE
Strength training
Ann Trason as a coach!
etc. etc.

Take the boys as they forecast how many times Sally laughs - the answer will be revealed at the end of the podcast.

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Grab Bag: Embark on an Adventure and Learn About Yourself

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 15 May 2015 16:29:24 +0000

Trail conversation with Don and Scott

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The Ultra Mindset with Travis Macy

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Mon, 27 Apr 2015 22:18:17 +0000

Travis Macy, professional ultra-endurance athlete, coach, teacher, husband and father of two joins us to talk about his new book, "The Ultra Mindset: An Endurance Champion's 8 Core Principles for Success in Business, Sports and Life". This book is a set of simple principles for daily life that includes embracing fear, rewriting the stories we tell ourselves, and mastering the art of asking for help.

"We constantly send our kids -and ourselves- the message that if you struggle something is wrong. If you're doing something right, it will feel nice and easy; it will be fun. Struggle should be halted as soon as possible at all times because it will probably lead to suffering and, even worse, failure. The problem with the message above is that it flies in the face of what we know to be the truth about learning and general process, namely, that if you never struggled, growth is almost impossible because lack of growth only shows complacency with in a comfort zone." - The Ultra Mindset

The book is available at most book outlets including Amazon and available to listen on Audible.

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Ryan Sandes: Racing, Training and a little Philosophy from South Africa

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 24 Apr 2015 08:49:14 +0000

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

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Le Conga Line: the DOs and DON'Ts of Ultra Running

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 17 Apr 2015 22:55:45 +0000

Warren Pole joins The Nation to discuss the finer DOs and DON'Ts of Ultra Running. We build on an article from Competitor Magazine, "Dos and Dont's From Top Ultramarathoners" and an article from Outside Magazine, "Hal Koerner's Ultrarunning Commandments"

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When should you consider insoles?

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 4 Apr 2015 15:21:20 +0000

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

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18 Dumb Things Ultrarunners Say and Do with Ultra 168

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 27 Mar 2015 20:13:22 +0000

One part of the Ultra 168 team, Marcus Warner, joins The Nation to discus an article they wrote. Dan and Marcus reside in the drop bear capital of the world, Sydney, Australia. They began the blog/website to share their passion for the trails and has evolved into a great resource for our community, wherever in the world you live.

Video of Marcus being chased by a bear on the Western States Trail.

Like them on Facebook

Follow them on Twitter

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Pacific Crest Trail - Counter Point

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 21 Mar 2015 00:01:45 +0000

The Nation has received some opposing views from our latest podcast, "You Can Help Save the Pacific Crest Trail". Mike Miller, an environmental biologist and trail runner, joins us for a different view of the PCTA's recent stance on trail racing.

What do you think?

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You Can Help Save the Pacific Crest Trail

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Wed, 18 Mar 2015 01:58:57 +0000

Candice Burt joins us to share the news and point us to the petition

The Pacific Crest Trail Association (PCTA) is lobbying and advising the USDA Forest Service to ban recreational events on the Pacific Crest Trail (PCT). If they succeed, no new trail running events nor growth of existing events will be allowed on the PCT. Our existing trail running events could also be in jeopardy of receiving future permits. Read about the PCTA's stance HERE

Please join The Nation by speaking out against this ill-advised policy by

Signing the petition that Candice Burt created
Consider posting on the PCTA facebook page and commenting on their post about their stance with your opinion. The more we express ourselves, the more the PCTA and USDA Forest Service will understand our point of view and the size of the trail running community
Call Beth Boyst, the Pacific Crest Trail Administrator for the USDA Forest Service: bboyst@fs.fed.us (707) 562-8881 to express your concerns
Share your concern with your social media group and encourage them to stand with The Nation!

Right now the PCT is being threatened, tomorrow it could be your favorite trail or race!

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The Importance of Patience with Sycamore, Emily and Ian

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Fri, 13 Mar 2015 03:54:24 +0000

Join Coaches Emily Harrison and Ian Torrence teach us why patience is important in Ultrarunning.

Guest host is Sycamore:

If you are looking for a coach, they can be found at McMillan Running

You can read Ian's article, "Patience and the Ultramarathoner"

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Trail Running's Film Festival - Rob Rhodes

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 7 Mar 2015 05:22:35 +0000

Rob Rhodes joins The Nation to tell us about he biggest film festival for runners that is taking place all over the world! The Trails In Motion is an annual international film tour that brings a collection of the finest trail and ultra running films to passionate audiences around the world. Join like-minded trail runners and adventure sports enthusiasts at film festival-styled events in more than 25 countries.

You can find a screening HERE

Rob also started and leads a group for trail runners in the San Francisco Bay area called the Bay Trail Runners

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Visualization and Leaping Out of Your Comfort Zone with Pam Reed

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Sat, 28 Feb 2015 00:32:47 +0000

Today is Pam Reed's 54th Birthday. She celebrated by going on a 20-mile run and joining The Nation. She has completed over 110 ultramarathons with a list of amazing accomplishments:

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"
- Get the audio book for Free using the coupon code: TRNation at Audible

She recently finished The Arrowhead 135 that takes place in the coldest part of winter in the coldest city in the lower 48 states, Northern Minnesota). The average finish rate is less than 50%. She finished 15th overall and 2nd Female!

Pam joins The Nation to discuss how visualization has aided her to successfully completing over 110 ultramarathons. She discusses how to step outside your comfort zone and attempt something hard.

Check out her interview with David Letterman

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Running for Your Life with Dr. Ryan Green Part 1

Scott.warr@trailrunnernation.com (Trail Runner Nation) — Thu, 19 Feb 2015 17:40:05 +0000

Ryan Green, Phd, ATC teaches us the steps you can take for a lifetime of running enjoyment.

Stuff we mentioned: Candice Burt's 200/100 daily workout

Running Times Masters Runners 10-Minute Strength Circuit

Book, "Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul" by Stuart Brown

Contact Dr. Green at ryan@varsityrunning.com or visit his web site: Varsity Running

Check out Candice's amazing races at Destination Trail Run

Here is the Dr. Green's presentation we referenced: run for your life

PARTNERS OF THE NATION

Get 20% of your order at Injinji using the code: TRNation at checkout

Take the Tailwind Challenge at: Tailwind Nutrition

Check out the cool head TORCHES made for trail running at Petzl

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