"Life is 10% what happens to us and 90% how we react to it" - Dennis P. Kimbro

This is one of Ben Light's favorite quotes.  Ben and Brittany Light rejoin The Nation to talk about how your attitude and perception can SHIFT to something better. We can

• SHIFT our attitude
• SHIFT our training
• SHIFT our outcome
• SHIFT into a different gear
• SHIFT out of neutral and quit spinning our gears to move forward
• SHIFT our perception of what is possible
• SHIFT the finish line

Follow Ben

• Web Site
• Instagram

Great video to help motivate you to SHIFT

THE Ultra Running Girl, Stephanie Case, joins The Nation from Afghanistan a few short days after experiencing the jaws of the 2018 running of the Barkley Marathons.

Stephanie has not only run many of the world's toughest trail ultras, but has extended her comfort zone by living in some very dangerous places in the world as a United Nations Human Rights Lawyer.

Stephanie shares her experiences at Barkley, her three finishes at Tour de Geants, UTMB and others.

Please consider supporting Stephanie's charity, Free to Run, an organization that uses running and outdoor adventure to empower and educate women and girls who have been affected by conflict.  If you can make a donation GREAT.  If you can't, please find out more, follow Free to Run on social media and share with your friends:

• Facebook
• Twitter
• Instagram
• Youtube

Stephanie's Ted Talk

TRN's East Coast Executive Producer, Andy Jones-Wilkins and Ultra trend-setter, Candice Burt join as contributing authors to the sixth edition of TRN Audio Magazine.  Articles include:

• Planning Your Race Calendar
• I'd Rather Play Power Ball
• Run-cation
• How Men and Women Run Marathons Differently
• Lions, Snakes and Bears, Oh My!
• Fasting Your Way to Health
  • Video
  • Article
• I Can't Believe I Ate the Whole Thing
• Your Pace Doesn't Affect The Motion

Register for one of Candice's many cool races

Meet up with Andy at one of his training camps this summer:

May 11-13: Pisgah National Forest Ultrarunning Training Camp

May 25-28 Memorial Day Ultrarunning Training Camp SOLD OUT

June 6-10 Lake Tahoe Ultrarunning Camp

July 8-14 Rob Krar Ultra Camp

Dylan Bowman joins The Nation to teach us about high altitude training.  We talk about hypoxia training, the different types and benefits of using the gear.

• Killian Jornet and Emelie Forsberg's acclamation and climb of Cho Oyu VIDEO
• Hypoxico 

Coach Greg McMillan joins The Nation again to explain

• VO2Max - is it your friend?
• Is your Personality a blessing or a curse?
• Your best at all times
• Dancing along the trail
• The goal of being durable and disciplined

Past podcasts with Greg:

• Avoid the Race Day Freakout
• Give it a Rest

Greg's books:

• You (Only Faster)
• Surviving the Marathon Freakout

Coach Danny Dreyer joins The Nation to help us understand running economy and biomechanics.  Danny is the creator of the popular ChiRunning (and ChiWalking). He teaches us that good alignment and posture will allow you to become more efficient and reduce the number of injuries.  Some things we discuss:

• The 4 gears of running- check out this video that shows the same cadence at different speeds
• Mindful Practice
• Good posture and alignment
• Gradual Progress
• "run until you can't, walk until you feel guilty"

Get 15% off a ChiRunning Hills and Trails course by using the code, "Trail15"

Get Danny's book, "ChiRunning book: A Revolutionary Approach to Effortless, Injury-free Running"

Richard Kresser loves a challenge. One of those has been on his radar for six years.  The Arrowhead 135 is an endurance event held in Minnesota during one of the coldest times of the year.  Temperatures are regularly below zero (Fahrenheit), including a record -42° in 2011.  This does NOT include the wind chill!  This race could be the anti-hero of the Badwater 135 and brings with it some very unique challenges including:

• gear you must carry.  Usually pulled in a pulk (a sled that the runners pull behind them)
• shoes?
• sleep?
• cold acclimatization
• hydrating & keeping your water liquid
• only 3 aid stations
• wearing latex gloves

Sally and Don talk about stuff 

Scott is 30K up in a plane and can't join us.

*show notes by Don 

Dr. Art Zemach and co-founder of Tailwind Nutrition, Jeff Vierling join The Nation to discuss Nutrition.

We talk about the Macro-nutrients carbohydrates and protein.

• Types of Carbs - are they all created equally?
• Does the body need carbs?
• What about training your body to burn fat?
• Why proteins?
• Glycemic Index
• The Golden Hour
• How do macronutrients help us maximize oxygen utilization?

Get a chance to preorder Tailwind Nutrition's new product, REBUILD

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