TRN's East Coast Executive Producer, Andy Jones-Wilkins, is the guest author of 3 articles in the fifth edition of TRN's Audio Magazine.  Articles include:

• Run Like Cockroaches
• Under the Bright Shiny Moon
• Do What you Want
• From Rucky Chucky to Kroger's Canteen and all the Places in Between
• Loquacious
• Help! My Ink Won't Let me Sweat
• Get Back to Nature
• Philosophy

Find out more how AJW can be your coach

Dr. Steven Gangemi, Sock Doc, teaches us why SLEEP is a very important to your training.  We discuss

• Why is sleep so important?
• Do athletes need more sleep?
• What is good restful sleep?
• What are some of the factors that keep us from restful sleep?
• Are stimulants effecting our sleep?
• Common signs of poor sleep
• Sleep monitors, are they useful?
• Can you "catch up" on sleep?

Read Sock Doc's article on sleep

Here is another article: How Elite Athletes Use Sleep Routines to Boost Their Confidence and Win Medals

Learn more from Sock Doc at these sites:

http://systemshealthcare.net/ ~ AN INNOVATIVE APPROACH TO NATURAL HEALTH CARE

http://sock-doc.com/ ~ NATURAL INJURY TREATMENT AND PREVENTION FOR ATHLETES

http://www.drgangemi.com/ ~ HEALTH. FITNESS. LIFE.

Are you kidding?  Many of us owe Dean for informing and encouraging us to get into Ultra or Trail Running via his books:

• UltraMarathon Man - Confessions of An All-Night Runner
• 50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!
• Run! 26.2 Stories of Blisters and Bliss
• NEW - The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace

or his many amazing adventures.  Some of these being:

• running Western States 100 15 times since 1994, including four top-10 finishes
• running 10 Badwaters including a 1st and 2nd finish

Constantine Karnazes, Karno, or Dean visits with The Nation with his good friend, Michelle Barton about his longevity, training, life balance and his new book.

Visit his web site: Ultramarathonman.com

A week after the 2017 Bigfoot 200 Endurance Race, we look back at the race from a few different perspectives:

• Finisher, Don Freeman (finishing in 23rd)
• Race Director, Candice Burt
• 200-mile virgin, Bob Crowley - who is registered for the 2017 Tahoe 200!!!!!
• Crewman, Scott Warr

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to play the Thumbs Up or Thumbs Down game covering these topics:

• NSAIDS
• Cryotherapy
• Whoop - recovery tracker
• Foam Rolling

Visit

College of Idaho with Assistant Professor, Matt Laye

Sharman Ultra - Endurance Coaching

Uhan Performance

The Ultra Trail Du Mont Blanc (UTMB) has become one of the world's most desired races.  Why?

This race series lasts from August 28th - September 3rd (2017) and offers many different race distances with breathtaking views.

Majo Srnik is running UTMB for the first time and gets advice from 2014 4th-place finisher Jason Schlarb

We talk about

• aid station foods
• fuling strategies
• how the 6:00 pm start effects runners
• Mandatory Gear List

The Ultra Trail Du Mont Blanc (UTMB) has become one of the world's most desired races.  Why?

This race series lasts from August 28th - September 3rd (2017) and offers many different race distances with breathtaking views.

UTMB veteran and podium finishing Tim Toloffson and Sally McRae join The Nation to discuss this amazing race.

• Mandatory Gear List
• Sign up for Tim & Sally's coach, Mario Fraioli's "Morning Shakeout"

It is hard for humans to survive on their own.  They need a tribe.  Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation - that flare up in communities during times of turmoil and suffering.  What can we learn from our tribe?  What can we do to help our tribe flourish.

East Coast Executive Producer, Andy Jones-Wilkins and Brian Chontosh sit around the table to talk about the Sebastian Junger book, Tribe: On Homecoming and Belonging.  Don met Brian, a decorated and retired Major in the Marine Corp and Navy Cross recipient, international adventure racer last year as they were experiencing the Tahoe 200-mile Endurance Run.

Visit Brian's company, Crooked Butterfly

Get coached by AJW

Under Armour

What Dr. Mark is reading right now: "The Nature Fix: Why Nature Makes us Happier, Healthier and More Creative" by Florence Williams

Links to stuff we talked about:

• The video that we LOVE showing The Principles of Natural Running
• "The Sports Gene" by Daniel Epstein
• post on "butter burning"
• drills and springs
• 30 years sub 3 pre race
• Mysterious Rerservoirs of Power at the 2017 Boston Marathon
• Check out SteadyMD

Check out a TrueForm treadmill VIDEO and how it can teach you good form

Links to Dr. Cucuzzella's past podcasts:

1. Run Faster & Farther with Less Effort
2. Get on your Mark, Get Set, and listen...mas!  Dr. Mark
3. Dr. Mark Cucuzzella Drops the Knowledge Bomb on the Nation
4. Dr. Mark Cucuzzella 3:  A Smorgasbord of Running Topics
5. Dr. Mark Cucuzzella 4: Train don't Strain
6. Dr. Cucuzzella is BACK!
7. Dr. Cucuzzella's 3 tips for more efficient running
8. Dr. Cucuzzella & Sock Doc: What did you learn in 2012?
9. Dr. Cucuzzella - He can crush you with his knowledge
10. Dr. Mark Cucuzzella: running Comrades & Sports Medical Conference
11. Dr. Cucuzzella's Freedoms Run AND world premier of "In the High Country" October 12
12. Dr. Mark Cucuzzella: Cadence and Breathing
13. Dr. Mark Cucuzzella - Magic of Human Facia
14. Healthy Eating with Dr. Mark Cucuzzella
15. Impact Moderating Behavior with Dr. Mark Cucuzzella

Do you ever have thoughts and feelings you don't want?

Sport and exercise psychologist,  Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and how we can train it to make our training, racing and personal life better.

They co-authored the book, "Brave Athlete - Calm the F*ck Down and Rise to the Occasion"

You can learn more about their unique coaching paradigm HERE Simon coaches your brain and Lesley coaches your body.

Try out their FREE "Smog Report" personalized advice to optimize your training

Fun video introduction of the book.

Follow Simon and Lesley on Twitter

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