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:

• Unbreakable review with Sunny Blende
• Ultrafuel for Ultrarunners 
• Fueling for your first Ultra
• Metabolic Efficiency Training
• Fueling In The Heat
• Carb Burning vs. Fat Burning

After trying to keep up with Sally McRae, we caught up with The Yellow Runner to discuss some key things that you might be doing that can sabotage your run.

This topic is based on an article by Erin Kelly at Bustle

Check out this short VIDEO to learn more about Sally

CTS Training Director, Jason Koop, joins The Nation to talk about his recent Tweet:

Check out Jason's book, "Training Essentials for Ultrarunning"

Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of ‘Training Essentials for Ultrarunning’ which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is coach to many of today’s top ultramarathon athletes including Dylan Bowman, Kaci Lickteig, Timothy Olson, Stephanie Violett, Dakota Jones, Kelly Wolf and many others. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100

Candice Burt joins The Nation to give us a report of her 3rd Place overall title at Delirious W.E.S.T 200 Mile Ultra.  Candice is arguably one of the pioneers in designing and directing the 200+ mile endurance races.  Until a few short weeks ago, she had never toed the line at the distance (in a race).  Listen to her experiences and stories.

In a short month she will also be beginning her attempt to break the FKT of the Arizona Trail, the 800-mile trail from Mexico to Utah through Arizona.

Check out Candice's races at Destination Trail and sign up for a race!

Today was the 30th Annual Way Too Cool 50K .  We sit down at the race with Victor Ballesteros and Kenzie MacPail to discuss their favorite Dos and Don'ts of race day.

Volume 7 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand.

Featured articles have been submitted by AJW and Warren Pole and include:

• Ice To See You: Big Reds, Blue Balls, and Skinny Minis in Eastern Europe
• What's the Point
• MS is BS
• This Tastes a Little Salty
• The Big Sleep
• The Lucky Ones
• Is Running with Papa Roach The Last Resort?
• Sir WM Cubitt - It Can Be Way Way Worse

Check out

• AJW's Coaching
• Warren Pole's Company:  33 Shake's new products and get a discount
• Brad Kearns' Freezer Chest Therapy

Dr. Mark Cucuzzella rejoins The Nation for the twentieth time to take a second look at his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear

Dr. Mark's First Podcast back in 2012, "Run Faster & Farther with Less Effort"

Here is the link to Dr. Mark's experience in the centrifuge.

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

Visit Two Rivers Treads running store either in person or call them and ask them some questions!

Chadd Wright and Shawn Webber rejoin The Nation to analyze their experiences at inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019.

You can listen their original podcast, "Training Missions"

Visit their log on Facebook

Candice Burt and Tosh (Brian Chontosh) talk about suffering and this and that

• Tosh's 10 minutes
• Mental Vacation
• Purposeful training
• 15/5 rule
• Broad-based athletic ability

Learn more about Crooked Butterfly Podcast and Humans of Ultra Podcast

Love the Process, Get Faster, Run Longer

Ultra Runners and Coaches David and Megan Roche join The Nation to talk about their new book, the Happy Runner.

• LIVING IN ALL CAPS
• Embrace the process
• Why talk about the bad stuff with running?
• "We don't give a fudge about your result
• Chaotic unpredictability and futility of results chasing
• Talent as an uncontrollable initial condition
• Removing comparison from evaluation

Learn more about David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).