PART 3 discussing three more chapters of the great book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

• PART 1 HERE.
• PART 2 HERE

The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.

East Coast Executive Producer, Andy Jones-Wilkins  rejoins The Nation to discuss three additional chapters:

• Chapter 7 Oxygen
• Chapter 10 Fuel
• Chapter 12 Zapping the Brain

Two-time 100km world champion and Western States 100 record holder, Ellie Greenwood joins regular guest Ian Sharman to talk about what has changed in their Ultrarunning since they began:

• Gear
• Nutrition
• Training

Bonus topic: what race would you gift a running friend this Christmas and why?

Sharman Ultra - Endurance Coaching

PART 2.  You can listen to PART 1 HERE.

The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.

East Coast Executive Producer, Andy Jones-Wilkins  rejoins The Nation to discuss three additional chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

• Chapter 3: the Central Governor Theory
• Chapter 5: Pain
• Chapter 11: Training the Brain

The evening of the Western States 100 lottery, there are a few lucky few that are preparing their training plan but the majority are left to scan UltraSignUp for a plan B for 2019.  The Nation gathered at the Auburn-based The Aid Station (special virtual guest, AJW) to talk about this iconic race with Race Director, Craig Thornley and two WS-icons and Board VPs, Tim Twietmeyer and Diana Fitzpatrick to discuss

• The lure and increased popularity of the race
• Changes in rules and lottery
• The Future

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.

Just over a year ago, we did a podcast referring to Sebastian Junger's book, Tribe: On Homecoming and Belonging.  As it turns out, Sebastian was a runner, and a pretty good one.  Today, Sebastian joins The Nation and help us understand the concept of Tribe better and how it can relate to running.

Pick up this book in audio or in print

Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, rejoins The Nation to dive into the mental side of endurance sports.  He recently competed in a unique challenge: 24 hours in an enclosed shipping container trying to run as many miles on a Trueform treadmill.  No light, no watch, no data, virtually sensory deprived.  Listen to his experience in preparation and execution.  There are many things that we all can take away and use in attempting new challenges.

Short video of the challenge

Ideas that came from the podcast:

• "The less stuff I have, the more I rely on myself"
• Advice vs. opinion - different levels of importance
• Practice vs. training
• "pushing the mind's mind away"
• Slice the problem - Big problems  have Big solutions.  Break these Big problems into smaller problems and find the small solutions for them.

Check out these links:

• Crooked Butterfly
• Tosh's Instagram

Returning guest, Chadd Wright joins The Nation with his training partner and teammate Shawn Webber to discuss their "training missions".  They are preparing to run the inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019.

You can follow their training missions on Facebook

Listen to Chadd's original podcast, "Readiness Through Training"

There is a unique vocabulary for the Trail Running tribe.  Ashley Walsh and Andy Jones-Wilkins join The Nation to discuss some of these terms.

We do a lot of power hiking on the trails, but we often neglect our form and biomechanics of walking.  Today, Coach Danny Dreyer rejoins The Nation to help us understand these important biomechanics and teaches us how to improve our walking efficiencies.

Danny is the creator of the popular ChiRunning (and ChiWalking).

Link to the ChiRunning School that we spoke about

Get Danny's book, "ChiWalking Book: Fitness Walking for Lifelong Health and Energy"

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

Like running plans, sometimes when you are producing podcasts, things go awry.  We were planning one podcast for this week, but ended up having a great discussion with Andy.

AJW's Coaching

• Jimmy's BLOG on 5 ways to DNF at Javelina
• Jimmy's Coaching website:
• Jimmy's Contact

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

• Ultrarunning is unhealthy
• Running by time is better than running by distance
• Hyperberic treatment vs hypoxic treatment
• Bottle are better than bladders
• stretching is good for PF

Visit

College of Idaho with Assistant Professor, Matt Laye

Sharman Ultra - Endurance Coaching

Uhan Performance

Dr. Mark Cucuzzella rejoins The Nation to talk about his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear

Here is the link to Dr. Mark's experience in the centrifuge.

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

Visit Two Rivers Treads running store either in person or call them and ask them some questions!

Days after the conclusion of the Tor Des Geánts 2018 race, Don sits down with AJW, ECEP, and Scott to talk about this amazing experience.

• Description of the Tor
• Course description
• Community
• Communication between runners despite the language barrier
• Trail culture - a tribe without borders
• Mountain Running vs. trail running
• DNF - what does it really mean

Video of what the Tor is really like.

Special thanks to our loyal partners for their support of the Tribe, The Nation!

• PATH Projects
• Leki
• Tailwind Nutrition
• Aftershokz
• Arc'Teryx

Andy Dubois, elite endurance athlete, rejoins The Nation to help us understand training intensity and periodization is important in your training.

Andy is one of Australia's top endurance coaches.  he is an accomplished elite endurance athlete including a top finish at UTMB an other wins.  He has a pedigree of certifications and is always on the cutting edge of research and coaching.

Previous Podcasts:

Racing vs. Surviving an Ultra with Andy Dubois

Is Supplementary Salt Needed in a Race?

Slow down, take a deep breath, take a cold plunge, and get healthy, fit, and happy! Get over the high-stress, tightly wound approach that often leads to disappointment and burnout. Host Brad Kearns, a New York Times bestselling author, Guinness World Record-holding Speedgolfer, and former #3 world-ranked professional triathlete, offers a lively and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” shows for some quick laughs, smiles and inspiration.

Top endurance athlete, author, podcaster and coach, Brad Kearns rejoins The Nation

The Primal Endurance book

Primal Blueprint web site

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!

At 5:00am PDT, the shotgun will sound in Squaw Valley unleashing 379 fortunate runners on their 100.2 mile journey to Auburn.

Andy Jones-Wilkins and Sally McRae join The Nation to review the race and teach us who to watch.

We wish all 379 the a best performance and experience that they will never forget.

Billy Yang's Video that you should watch before any of your races.

Video of pre-race meeting

French runner, Emy LeComte is toeing the line at the 2018 Western States 100.  She has an impressive resume including a 2014 win at Tour Des Geants.  In addition to her first trip at Western States 100, she will also be participating in the 2018 UTMB.

Don and Bob Crowley get some valuable tips from Emy as they are preparing for their shot at Tour Des Geants.

Emy is not taking any chances at Western States.  She will be powered by the PEK!

Emy's web page

Andy Jones-Wilkins and our Irish lucky charm, Donna Nì Cuarta, join us from Tahoe to plan Fact or Fiction, a fun conversation of common (and not so common) myths related to running, endurance, and health.

Andy is in Tahoe participating in a CTS Ultrarunning camp and Donna is acclimating to the area as she prepares to run Western States 100 in a couple weeks!

AJW's Coaching

"Imagination is more important than knowledge; knowledge is limited, whereas imagination embraces the entire world, stimulating progress, giving birth to evolution" - Albert Einstein

"Becoming aware of ourselves and our surroundings (near and far) is an important feature of a healthy brain" - Phil Maffetone

Phil joins us to talk about why daydreaming is important to our health and how it can help us become better runners. We discuss the similarities of daydreaming and visualization and if we can daydream while using other sensory inputs.  We talk about how we can become better daydreamers.

Phil's article, "Interpretation of Daydreams"

We begin the podcast with a review of Chapter 26 of "The Big Book of Endurance and Racing", called, "The Pain Game and How to Control It".

Other Dr. Maffetone podcasts:

• Dr. Phil Maffetone Unplugged
• Dr. Phil Maffetone was RIGHT all along!
• Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
• Phil Maffetone: How can Rhythm Improve Your Efficiency?
• Breaking the 1:59 marathon with Dr. Phil Maffetone
• Dr. Phil Maffetone - Building a Better Athletic Brain
• Phil Maffetone transcribed!
• Eat to Win with Dr. Phil Maffetone.
• Dr. Phil Maffetone - Speed up by slowing down

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

Fleet Feet Sacramento recently hosted a trail running camp in Northern California.  We joined over 50 runners to host a live podcast Q&A with Maggie Guterl and Courtney Dauwalter.  Topic were broad but all started with the letter, "H".

• Heat/Humidity
• Head (mental side)
• Hills
• Hydration

Sponsors of the event:

Salomon

Nathan Sports

UCAN

DryMax

The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.

Andy Jones-Wilkins and Magda Boulet join The Nation to discuss four key chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

Chapter 1: The Unforgiving Minute

Chapter 4: The Conscience Quitter

Chapter 8: Heat

Chapter 13: Belief

 AJW's Coaching

Ultra Adventurer and leadership coach, Brian Chontosh, and his friend TJ Murphy join The Nation for a thought-provoking discussion on endurance events:

• Sometimes you mind has a mind of its own & can trick you
• Your mind is always looking for comfort and satisfaction
• Don't be reckless
• Need to find your reason to participate - not for someone else, not for social media, it needs to be personal
• Don't go into a race thinking you won't think about quiting
• Predict the Future
  • Recognize it / witness it
  • Accept it
  • Put a time limit on it
• "Don't not do now what you're going to regret later"
• How do you lead a team from point A to point B?

Check out these links:

• Crooked Butterfly
• Tosh's Instagram
• our Previous podcast with Tosh regarding Tribe
• SleepMonster Adventure Race in Sweden
• Primal Quest Expedition
• Arrowhead 135

Brad Kearns was one of the top professional triathletes for nine years.  During that time, he won 30 titles worldwide including an amazing streak of seven victories in a row.  Brad just returned from the Paleo F(x) conference and chats with The Nation about

• Balancing of a rigid training plan and listening to your body.
• Slowing your training down to get more training effect
• Stress hormones
• Sleep
• more

Brad's morning smoothie video

Brad's cold therapy video

Check out the Primal Endurance Podcast

The Primal Endurance book

Primal Blueprint web site

ECEP, Andy Jones-Wilkins joins The Nation to talk about the Chip and Dan Heath best selling book, The Power of Moments- Why Certain Experiences Have Extraordinary Impact.

We discuss why certain experiences can jolt us, elevate us and change us—and how we can learn to create such extraordinary moments in our running, life and work.

Check out AJW's article on Power of Moments at Irunfar

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

Adam Campbell spent the first 17 years of his life on the beaches of Nigeria where he developed his love of the outdoors. He now calls the Canadian Rockies home where he is an environmental & business lawyer. He is also a co-owner of Canada’s largest trail running series.

He has competed in, and regularly placed on the podium at, some of the world's most challenging and competitive mountain running races and trail ultramarathons.
-Ultra Trail Mount Fuji
-Hardrock 100
-UTMB
-Squamish 50
-Canadian mountain running championships.

We met Adam in 2014 at the finish of Hardrock 100 where he finished 3rd despite he and Aaron Heidt being struck by lightning on Handees peak.  Our podcast with Adam after his finish.  Our video with Adam.

On August 30th, 2016, Adam experienced a near fatal accident while attempting the Horseshoe traverse through Roger’s Pass in BC, with runners Nick Elson and Dakota Jones.  Adam talks about his experience, lessons learned and his new reality of being a trail runner.

On May 9th, a movie about Adam's experience will be available to download at Arc'teryx.  You can view the trailer HERE

Adam will also be touring with the film screening at these Arc'teryx brand store locations:

• Vancouver April 21
• Portland May 5
• Toronto May 26
• Denver May 31
• New York May 25

VIDEO of Adam's Ted Talk

Instagram: @adamo1979
Facebook: Adam Campbell
Twitter: @campbelladam79

"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

Jay Dicharry is a board certified sports clinical specialist and one of America’s leading physical therapists, coach and author of “Anatomy for Runners” and “Run Like an Athlete”,  Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic.  He now resides in Bend, OR where he is the Director of REP Lab where Jay blends clinical practice and engineering to better understand overuse injuries and helps prevent them before they become a problem.

Jay helps will motivate you to become a better runner by introducing his new book, "Running Rewired: Reinvent Your Run For Stability, Strength, and Speed"

• Are we really BORN to run or do we EVOLVE to run?
• What is the difference between SPECIFIC practice and DELIBERATE practice
• Should we do static drills or dynamic drills?
• Cushion or minimal shoes?

Navy SEAL, Chadd Wright joins The Nation to discuss how BUDS training has prepared him to be a better trail and ultra runner.

We talk about

• Setting goals high
• Tune out the white noise and don't let obstacles get in the way of you achieving your goals
• "get through the morning" mentality
• Mental toughness techniques: 4x4 and visualization
• Sleep deprivation
• The essential gear

VestPac is the pack that Chadd uses.

This is a fun podcast with Dr. Phil Maffetone.  Our original intent was to talk about his new book, "The Overfat Pandemic: Exposing the Problem and Its Simple Solution for Everyone Who Needs to Eliminate Excess Body Fat".

As we began our discussion pre-recording, we found that our discussion took us down another interesting path: A path that involves music, its origin, how it is composed, challenges, how we listen, etc.  Dr. Maffetone explains that music helps stimulate brain activity and releases dopamine, a chemical in your brain that affects your emotions, movements and your sensations of pleasure and pain.  Here are a few links that we spoke about:

• Phil Maffetone's Music
• Dan Wilson
• Manchester Orchestra
• Song Exploder podcast

We hope you enjoy this interesting trail detour with us.

Two of Dr. Maffetone's MUST HAVE books:

1. The Big Book of Health and Fitness: A Practical Guide to Diet, Exercise, Healthy Aging, Illness Prevention, and Sexual Well-Being
2. The Big Book of Endurance Training and Racing

Dr. Mark Cucuzzella rejoins The Nation to discuss many health and fitness myths.

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

Visit Two Rivers Treads running store either in person or call them and ask them some questions!

Link to the Zero Runner, Dr. Mark spoke about

Link to TrueForm Runner and Training- Dr Mark's favorite gait training machine 

UltraRunning Magazine, widely recognized as the Voice of the Sport®, has been around since it was first published in May 1981.  Karl Hoagland became the owner and publisher in 2013 and continues to make it the most relevant periodical for our sport.  Karl joins us mid-publication of the February 2018 issue to discuss the magazine, his running experience and what is ahead for the magazine and ultrarunnning.

• Karl Hoagland took over as owner and publisher of URM in 2013 from “Tropical” John Medinger
• Hoagland is a former investment banker and hotel entrepreneur, having worked at Goldman Sachs, Montgomery Securities and founded the regional independent hotel Larkspur Hotels & Restaurants.
• Hoagland began his ultra-obsession in 2003 with the Quad Dipsea and has now completed more than 73 ultras. Among many standout performances, he finished 14th at the 2010 Western States 100, and going for his TENTH silver buckle in 2018