Michelle Barton learns that Scott Warr is hiking the Sierras this week and suggests she take over the show.   She invites her Luna teammate Majo Srnik on and we talk about running in Mexico, USA and Canada.  We discuss barefoot running, his first ultra is a 24 hour race and more.  Turns out Michelle can win races and produce a podcast. 

You can find Majo on Instagram at majocalgary 

This episode brought to you courtesy of Tailwind Nutrition and Ultrarunning Magazine.  You can find them on our  Partners Page at TrailrunnerNation.com 

PS These are not Scott's show notes.  

Michelle Barton and Warren Pole join The Nation as guest writers for this new installment of the Audio Magazine.

Here are some links to what we discussed:

• Warren's Ted Talk he referenced: David Epstein, "Are athletes really getting faster, better, stronger?"
• 1904 Olympic Marathon
• "More Efficient Sleep" by Warren Pole
• Is A Lack of Sleep Before a Race Really A Bad Thing?
• Running on No Sleep

Top endurance athlete, author, podcaster and coach, Brad Kearns rejoins The Nation to talk about fueling and metabolism.  Fat-adapted poster-child and coach, Zach Bitter co-hosts and gives us perspective from his experiences.

The Primal Endurance book

Primal Blueprint web site

Link to Brad's previous podcast, "Going Primal" 

The word Stubborn has a negative connotation in many cases.  In this podcast, Devon Yanko and Andy Jones-Wilkins dive deep into the philosophy of stubborn.

• Is it good for an unltrarunner to be stubborn?
• How do you know when to give up?
• Or is this a time to take your heels in and persevere? Where is the line?
• Stubbornness can be a result of successful experiences but can be detrimental when you lose perspective.

Life in A Day, a film by Billy Yang featuring Devon Yanko

If you are in the California North Bay, go try some "Cuisine Genius" made by Devon at M.H. Bread and Butter

How many times have you killed the first half or two-thirds of a race, the wheels come off the bus, and then it is a question of survival for the last quarter?

Andy Dubois, elite endurance athlete, rejoins The Nation to discuss how we can prepare and execute a race and increase our chances of racing others or ourselves the entire distance.  Michelle Barton, joins to cohost and give perspective from her 80 wins.

Here is the ARTICLE that we refer to during the podcast.

Link to Andy's previous podcast, "Is Supplementary Salt Needed in a Race?"

The Nation gathers at Gold Country Run and Sport to do a live podcast with Meghan Arbogast, Zach Bitter and Nicole Kalogeropoulus.  All three run for Altra Running and will be toeing the line at the 2017 Western States 100.  We talk with these athletes about their training, preparation, and philosophies of running 100 miles.  Some of the topics include:

• training intensity
• longevity
• training cycles
• base building
• interval / track workouts
• power hiking

Christopher Kelly, a professional endurance mountain biker, joins The Nation to explain how his dependance on sugar and carbohydrates began causing him some health issues including pre-diabetic blood sugar levels.  After listening to his busy physicians he took control of his health and began learning everything he could.  He then began a diet reset that evolved into a high fat and lower carbohydrate lifestyle.  He compares his experience with our co=host, Zach Bitter and the benefits they have seen.

You can find Christopher Kelly on his podcast, "Nourish, Balance, Thrive" or you can get more information on his coaching and testing services at NourishBalanceThrive.com

Zach Bitter and his coaching services can be found HERE 

Tim Twietmeyer and Bob Crowley join The Nation to help the Noob with trail etiquette.

Here is their list:

Trail Etiquette

• Girlie Man
• Failed Liftoff
• Pass The Ass
• Too Close Carole (or Carl)
• Can’t Un-see That
• Blood Letting
• Downwind

Aid Station Etiquette

• Wayne’s World Rule
• Double-Dipper
• Ice This!
• Drip Dip
• Beam Blind
• Ear Bud Bud
• Ska’s The Limit

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including:

• Power Meters - do they have a place in trail running?
• Supplemental Ketones - can they help us?
• Marijuana in training and racing

Visit

College of Idaho with Assistant Professor, Matt Laye

Sharman Ultra - Endurance Coaching

Uhan Performance

Do you want to be a great runner?  Do you want to perform at your best?  In Malcom Gladwell's best-selling book, Outliers - The Story of Success, we are introduced to the 10,000 hour rule.  Gladwell explains that we can become an expert at something if we do it for 10,000 hours.  This is based on research done by clinical psychologist, Anders Ericsson.  Anders expands on this theory by saying that the 10,000 hours must be done with deliberate practice.  TRN's East Coast Executive Producer, Andy Jones-Wilkins  joins The Nation with Magdalena Boulet discuss the idea of deliberate practice and how we can become much better by following its simple rules:

• Set good goals
• Break things down to simple movements and practice them with purpose
• Push yourself out of your comfort zone
• Get feedback

AJW's article on Deliberate Practice

Anders Ericsson's book, Peak: Secrets from the New Science of Expertise

Great podcast: Freakenomics - How to Become Great at Just About Anything