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.

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".

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

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.

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

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"

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.

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

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

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?