Don and Scott talk about training for Tour Des Geants.  How Bob Crowley and he have created fun and inspiring training programs & outings that have helped get them in shape for this epic event.

• Marking courses at Bigfoot - heavy pack and long miles with elevation
• 24-hours at K2
• Colorado 14er altitude test
• Training at altitude with Hypoxico

Ultrarunner and Adventurer, Richard Kresser, spends a few minutes with The Nation to talk about the completion of his supported (although mostly self-supported) self-created and human-powered tour of 16 volcano summits in the Northwest U.S.  This Tour de Volcanoes is something Richard has been scheming and planning for years and 2018 became a reality.

Richard is always on the move and happened to be on the move during this podcast so we experienced some audio challenges.

Tour de Volcanoes by the numbers:

16 out of 16 active Volcano summits

2,400 miles of biking with 127,000 feet of elevation gain

On foot, 180 miles of climbing with 79,700 feet of gain

From starting Mount Lassen at the trailhead, to finishing Mount Baker at the trailhead, 25 days, 9 hours, and 58 minutes.

Listen to the past podcast with Richard about his Broken Arrow 135m race in -25 degree (F) temperatures

Also check out Richard's new Skimo series, Snow Goat Skimo

ECEP (East Coast Executive Producer), Andy Jones-Wilkins, and SCC (SoCal Corespondent), Jimmy Dean Freeman come up with the TOP 20 things that a pacer or crew should NEVER do including:

• don't assume the rules don't apply to you
• don't take the runner's pace chart as fact
• don't #fondleice
• don't yell or demean, unless they request it :)
• don't show up unprepared
• don't complain

Frenchy, Emilie Lecomte, teaches The Nation about adventure racing and multi-day stage races.  We talk about European races vs. North America racing.  Then Emilie turns the table on Don and Bob Crowley asking them questions about their TdG training and plans for the September race.

• Lecomte notable records/wins
  Completed 40 ultras/multi-stage/adventure races, winning 19 (nearly 50%), podium all but 8 (80%),2 world records:
  WR holder: GR20 Corsica (41h22m)
  WR women’s holder: TdG (2014) (85h53m)

Emilie Lecomte full results

Emilie Lecomte blog

Emilie Lecomte Facebook

Emilie Lecomte Instagram

Ben and Jerry's is famous for their creative and unique ice cream flavors.  Today we try to make a correlation between these flavors and Ultrarunning.

Cory Reese, aka FastCory, joins 33 Shake co-founder and resident TRN European Corospondent, Warren Pole to either use real Ben and Jerry's ice cream flavors or a made up flavor to discuss interesting facts about trail and ultra running.

Be sure to check buy Cory Reese's latest book, Into the Furnace.  And get 10% off your purchase of anything at 33 Shake with code TRN33

Items Discussed:

• Heat Training
  • 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

The Yellow Runner is just off her first finish at the grueling 135-mile Badwater Ultra.  This year saw record-breaking heat topping the thermometer at 127 degrees F (53 degrees C)!  Sally discusses:

• How she heat trained
• Infrared Saunas
• Managing heat during the race
• Crewing and pacing & setting expectations
• Unique rules of Badwater
• Do shoes really melt?
• Hydration and nutrition during the event

Photo courtesy of  CARSON VIDEOGRAPHY

Runner, Race Director and founder of Destination Trails Candice Burt joins as we take 'wise old says' and turn them on their heads.  We examine the classic saying........ from the trail point of view. 

Links below

Candice's Races

YouTube video Jocko GOOD"

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

We didn't get a guest so we did our own grab bag....ahem....Audio Magazine?

• Identity-Based habits by James Clear
• Why Saunas are good for you

The Black Dear from Germany:

2018 was a HOT year for Western States 100.  All runners experienced ups and downs....literally and figuratively.  Despite the blistering hear, 2018 had the highest finish rate since 2012, which had record LOW temperatures.

Jim Walmsley broke Timmy Olsen's fastest time set in 2012.

Courtney Dauwalter laid down the second fastest women's time in her debut.

Three of the top 20 finishers were women!