Trail Runner Nation
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?

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

Direct download: TRN_Alex_Hutchinson.mp3
Category:Podcasts -- posted at: 4:10pm CDT

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.

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!

Direct download: Trn_w_Mark_Cucuzella.mp3
Category:Podcasts -- posted at: 11:21am CDT

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.  
  1. Sleep
  2. Nutrition
  3. Strength Training (you don’t have to have a gym membership)
  4. Stretching
  5. Taking it easy on easy days
  6. 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.
Direct download: TRN_w_Ben_Rosario.mp3
Category:Podcasts -- posted at: 5:30am CDT

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

Direct download: TRN_Addie__AJW.mp3
Category:Podcasts -- posted at: 10:47pm CDT

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.

Direct download: TRN_TP_Poles-2.mp3
Category:Podcasts -- posted at: 9:54am CDT

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 

Direct download: TRN_w_Matt_Fitzgerald.mp3
Category:Podcasts -- posted at: 10:04pm CDT

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

Direct download: Addie_Bracy_1.mp3
Category:Podcasts -- posted at: 7:30pm CDT

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

Direct download: TRN_TP_Technical_Trail_Running.mp3
Category:Podcasts -- posted at: 11:33am CDT

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

Direct download: Hillary_Allen.mp3
Category:general -- posted at: 12:57pm CDT

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

Direct download: Spin_the_bottle_AJW.mp3
Category:Podcasts -- posted at: 9:08am CDT

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.

Direct download: Megan_Roche_Female_Advantage.mp3
Category:Podcasts -- posted at: 10:35am CDT

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

Direct download: Training_Principles_Consistency.mp3
Category:Podcasts -- posted at: 9:42am CDT

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.

Direct download: Eric_Clifton.mp3
Category:Podcasts -- posted at: 4:12pm CDT

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to help us understand our community’s history and helps us better understand our tribe's culture. 

Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Direct download: Davy_Crockett_History.mp3
Category:Podcasts -- posted at: 9:53pm CDT

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 

Direct download: Krissy_book_Vol.2.mp3
Category:Podcasts -- posted at: 9:50am CDT

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

Direct download: Atomic_Habits.mp3
Category:Podcasts -- posted at: 1:36pm CDT

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

Direct download: Quality_training.mp3
Category:Podcasts -- posted at: 1:04pm CDT

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

Direct download: Horton_and_Krissy.mp3
Category:Podcasts -- posted at: 10:54am CDT

"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:

 

Direct download: Brian__Doug.mp3
Category:Podcasts -- posted at: 2:58pm CDT

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:

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Direct download: AJW_Gift_show.mp3
Category:general -- posted at: 10:20am CDT

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

Direct download: Patrick_Reagan_w_new_credits.mp3
Category:general -- posted at: 10:45am CDT

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".  

 

 

 

Direct download: Hillary_Gerardi.mp3
Category:Podcasts -- posted at: 4:22pm CDT

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

Direct download: Gordon_Harvey.mp3
Category:general -- posted at: 7:07pm CDT

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

Direct download: Live_Show_QA-2.mp3
Category:Podcasts -- posted at: 12:03am CDT

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.

 

Direct download: Jill_and_Mental_Health_NO_BM.mp3
Category:Podcasts -- posted at: 9:39am CDT

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

Direct download: Joe_Uhan_Episode_2.mp3
Category:Podcasts -- posted at: 9:02am CDT

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.

Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.

Topics we cover in part 1:

  • What is the central governor
  • What the central governor does. Tries to determine how much output can the body give without catastrophe.
  • The central governor depends on all systems of the body. There's the role of the different peripheral systems and then the central brain. Everyone's Different.
  • How close to catastrophe does the central governor shut down the body?
  • How can we have a better relationship with our governor.
  • Which is easier to train; the peripheral systems or the brain?
  • Does the central governor fall out of shape?

We referenced the article Joe wrote in irunfar

Direct download: Joe_Uhan_Episode_1.mp3
Category:Podcasts -- posted at: 10:52pm CDT

Here are the items we talked about

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Direct download: AJW_DROPBAG.mp3
Category:general -- posted at: 2:33pm CDT

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

Direct download: Adam_Kimble.mp3
Category:Podcasts -- posted at: 11:43am CDT

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:

 

Direct download: Phil_Maffetone_w_Song_ending.mp3
Category:Podcasts -- posted at: 4:31pm CDT

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:

  1. Find a credible store and fitting expert
  2. Step & Feel
  3. What is the right size?
  4. Use all your senses to feel the fit
  5. Orthotics?
  6. Color matters
  7. Magic will happen when you take off your shoes

References:

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!

Direct download: Mark__Ryan_Trn.mp3
Category:Podcasts -- posted at: 12:41pm CDT

One of the new devices for athletes that is getting some buzz are continuous glucose monitors (CGM), a small adhesive patch with a tiny filament embedded in the flesh.  This device is designed to track your blood sugar levels.  Could this be the next technology that helps runners avoid bonking?  Author, runner and regular TRN guest, Alex Hutchinson recently tried out one of these devices and shares his experience.  Read his recent article, "A Real-Time Fuel Gauge for Endurance Athletes" in OutsideOnline 

Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance

Follow Alex on Twitter

Check out Sweat Science

 

Direct download: Alex_CGM.mp3
Category:Podcasts -- posted at: 9:55am CDT

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

Direct download: Kerry.mp3
Category:Podcasts -- posted at: 1:41pm CDT

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.

 

  1. Don't run a single hill (the definition of a hill varies by fitness level)
  2. Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
  3. 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.  
  4. 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.  
  5. 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.
  6. 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
  7. 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

 

Direct download: Simple_7_w_AJW.mp3
Category:Podcasts -- posted at: 4:50pm CDT

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:

 

 

Direct download: TRNs_WHY.mp3
Category:Podcasts -- posted at: 6:54pm CDT

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:

Direct download: Kilian_5.0.mp3
Category:Podcasts -- posted at: 2:48pm CDT

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

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

Direct download: Rob_Bell.mp3
Category:Podcasts -- posted at: 5:03pm CDT

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.

Direct download: Sally.mp3
Category:Podcasts -- posted at: 6:56pm CDT

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.

 

Direct download: Joe_Grant_episode.mp3
Category:Podcasts -- posted at: 4:44pm CDT

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!

Direct download: coaches.mp3
Category:general -- posted at: 2:38pm CDT

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

Direct download: mimmi.mp3
Category:Podcasts -- posted at: 6:15pm CDT

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:

Direct download: as_teaser-2.mp3
Category:Podcasts -- posted at: 10:46pm CDT

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

Direct download: Genius.mp3
Category:Podcasts -- posted at: 12:26pm CDT

We invited Ryan Montgomery on our podcast to do a "Golden Nuggets" episode. Like some trail runs take interesting twists and turns and you end up discovery new and exciting vistas, our conversation turned to a fun and educational place. Our Soundman Ryan did a great job editing in the fragmented discussion. We hope you enjoy and will share it with other.

Ryan Montgomery started his running career in middle school while living in Alaska and continued throughout high school. He ran his first marathon at age 15! Ryan discovered trail running while attending college in Utah and quickly became a top performer. He has broken the 13-hour mark for running the 100-mile distance in 2019 at the USATF National Championships and will be representing Team USA in the 24-hour World Championships in 2021. Ryan is also an outspoken advocate for the LGBTQ+ community.

Ryan runs for Altra and coaches with Mountain Endurance Coaching.

Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

Direct download: Different_Discussion-2.mp3
Category:Podcasts -- posted at: 12:15pm CDT

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.

Direct download: Prognostication_bonus_miles.mp3
Category:Podcasts -- posted at: 9:33pm CDT

Western States 100 is the first high profile race that is being held since the pandemic cancelled racing around the world.  We sit down with Andy Jones-Wilkins to get his take on this year's race.  There will be 320 amazing stories from each of the starters.  We highlight some of the ones that you might want to watch unfold.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Make sure to get your FREE sample pack of UCAN by clicking HERE

Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems

Get 15% off your order at XO skin using the code TRN

Direct download: Prognostication.mp3
Category:Podcasts -- posted at: 1:15pm CDT

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.

Direct download: Deppression.mp3
Category:Podcasts -- posted at: 1:35pm CDT

The world did not come to an end at the 2021 World's End 100K last week. Andy Jones-Wilkins experienced his first DNF after successfully completing 184 ultras prior.

Read more about AJW's race in the Tap Room at iRunFar

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Get your free UCAN sample pack here.

This image has an empty alt attribute; its file name is AJW-876x1024.jpg

Direct download: Postmortem_TRN.mp3
Category:general -- posted at: 3:35pm CDT

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

This image has an empty alt attribute; its file name is AJW-876x1024.jpg

Direct download: Nugget_cast-2.mp3
Category:Podcasts -- posted at: 2:17pm CDT

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

Direct download: edited_Podcast_failure.mp3
Category:general -- posted at: 12:05pm CDT

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

Direct download: dean_lap_dos.mp3
Category:Podcasts -- posted at: 10:05am CDT

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

Direct download: State_of_The_Nation_-_FINAL.mp3
Category:Podcasts -- posted at: 12:59pm CDT

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

Direct download: UTMB_Reveal_3.0.mp3
Category:Podcasts -- posted at: 12:20am CDT

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
Direct download: Stephanie_-_Simple_Rules_-_FINAL.mp3
Category:Podcasts -- posted at: 4:03am CDT

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

Direct download: Out__Back_with_Courtney_FINAL.mp3
Category:Podcasts -- posted at: 11:40am CDT

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

Direct download: AJW_-_Discipline_FINAL.mp3
Category:Podcasts -- posted at: 6:13pm CDT

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

Direct download: bob_part_grande.mp3
Category:Podcasts -- posted at: 2:22pm CDT

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

Direct download: I_hate_running_-_FINAL.mp3
Category:general -- posted at: 7:23pm CDT

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:

Follow Alex on Twitter

Check out Sweat Science

 

 

 

Direct download: Alex_FINAL.mp3
Category:Podcasts -- posted at: 8:00am CDT

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

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

Direct download: Axe_da_Coach-2.mp3
Category:Podcasts -- posted at: 6:11pm CDT

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
Direct download: Moms_Part2_-_3-12-21_1.45_PM.mp3
Category:Podcasts -- posted at: 11:15am CDT

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:

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Direct download: Grab_Bag_-_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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.

Direct download: Final_Final_Final_.mp3
Category:Podcasts -- posted at: 6:01pm CDT

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.

Direct download: Moms_Part_1_-_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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

Direct download: Bonus_Miles_Dr_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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

Direct download: Dr_Maffetone_FINAL.mp3
Category:general -- posted at: 5:00am CDT

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.

Direct download: Sweeping_BONUS_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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

Direct download: Sweeping_FINAL.mp3
Category:Podcasts -- posted at: 10:31am CDT

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

Direct download: Adventures_with_mike_rob_and_Cory_FINAL.mp3
Category:Podcasts -- posted at: 6:20pm CDT

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.

Direct download: Extremes_Bonus_Miles_-_1-22-21_1.13_PM.mp3
Category:Podcasts -- posted at: 2:20pm CDT

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:

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

 

Direct download: Extremes_Main_-_1-22-21_1.21_PM.mp3
Category:Podcasts -- posted at: 3:48pm CDT

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!

Direct download: bonus_miles.mp3
Category:Podcasts -- posted at: 3:25pm CDT

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:

Ian can be found:

David's stuff:

Direct download: Coaches_Stories_-_1-15-21_7.37_PM.mp3
Category:Podcasts -- posted at: 6:51pm CDT

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

 

Direct download: Phil_RERUN_-_1-9-21_12.03_AM.mp3
Category:Podcasts -- posted at: 1:40am CDT

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.

Direct download: 2021.1.1_EP_504_Forlorn_Hope_Recap.mp3
Category:Podcasts -- posted at: 11:03am CDT

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.

Direct download: 2020.12.25_EP_503_TRN_Audio_Mag_FINAL_EDIT.mp3
Category:Podcasts -- posted at: 1:52pm CDT

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

Direct download: 2020.12.18_ChristopherMcDougall_w_Teaser.mp3
Category:Podcasts -- posted at: 6:01pm CDT

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

Direct download: 2020.12.11_EP501_Final_Edit-2.mp3
Category:Podcasts -- posted at: 11:36am CDT

In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 20 feet deep, they were running out of food, and the group wasn't working together. Three unsuccessful attempts were made to escape and get help from California.

On December 16, 1846 a small group began another attempt on homemade snowshoes with enough food for six days; hoping it would take around 10 days to make the 100 mile journey.

Tim Twietmeyer and Bob Crowley, have been trying to understand this story for over six years. This episode is an explanation of their findings and announcing their memorial trek 174 years later.

You can find out more about this heroic endurance feat and about the memorial event and how to track them at ForlornHope.org.

Direct download: 2020.12.4_EP_500_Forlorn_hope.mp3
Category:Podcasts -- posted at: 1:50pm CDT

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!

Direct download: 2020.11.27_EP499_Patience1.mp3
Category:Podcasts -- posted at: 11:24am CDT

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

Direct download: 2020.11.20_EP498_Dr.Mark.mp3
Category:Podcasts -- posted at: 10:14am CDT

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

Direct download: 2020.11.13_EP497_BurroRacing.mp3
Category:Podcasts -- posted at: 9:43am CDT

Coaches Ian SharmanDavid 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

Ian's Stuff

More about David Roche:

Direct download: 2020.11.6_EP496_TheCoaches.mp3
Category:Podcasts -- posted at: 11:49am CDT

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.

Direct download: 2020.10.30_EP495_33Shake.mp3
Category:general -- posted at: 10:37am CDT

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

Direct download: 2020.10.23_EP494_KimStrom.mp3
Category:general -- posted at: 2:15pm CDT

We brought together running representatives from three continents

We asked them to talk about running topics that are current in their corner of the world.

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Photo: Jubilee Paige
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Photo by by Martina Valmassoi
Find out more about Hillary HERE. And check out this cool VIDEO
 
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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
 
Direct download: 2020.10.16_EP493_CurrentEvents_Draft1.mp3
Category:Podcasts -- posted at: 2:55pm CDT

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

Direct download: 2020.10.9_EP492_ZoeRom.mp3
Category:Podcasts -- posted at: 12:20pm CDT

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

Direct download: 2020.10.02_EP491_AdamKimble.mp3
Category:Podcasts -- posted at: 10:18am CDT

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

Direct download: 2020.9.25_EP490_RiseOfUltra.mp3
Category:Podcasts -- posted at: 10:51am CDT

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

Direct download: 2020.09.18_Ep489_GrandRound.mp3
Category:general -- posted at: 9:44am CDT

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

Direct download: 2020.09.11_EP488_Pedestrianism.mp3
Category:Podcasts -- posted at: 11:59am CDT

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

Direct download: 2020.09.04_EP487_MovementIsMedicine.mp3
Category:Podcasts -- posted at: 11:14am CDT

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!

Direct download: 2020-08-28_EP486_AJW_100-Mile-Week.mp3
Category:Podcasts -- posted at: 10:10am CDT

Coaches Ian SharmanDavid 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

Ian's Stuff

David stuff

Direct download: 2020-08-21_EP485_AskTheCoaches.mp3
Category:Podcasts -- posted at: 11:33am CDT

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.

Direct download: 2020-08-07_EP484_ToleratingTheTransition.mp3
Category:Podcasts -- posted at: 9:23am CDT

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

.

Direct download: 2020-08-07_EP483_JohnKelly.mp3
Category:general -- posted at: 9:29am CDT

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

Direct download: POST_WSER_Uno.mp3
Category:Podcasts -- posted at: 12:22pm CDT

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:

Direct download: ALYSSA_runs_26.2_plus.mp3
Category:Podcasts -- posted at: 7:01pm CDT

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:

Direct download: wser_july.mp3
Category:Podcasts -- posted at: 8:14pm CDT

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics:

More about Krissy Moehl:

Ian's Stuff:

More about David Roche:

Direct download: 3_coaches.mp3
Category:general -- posted at: 6:21pm CDT