David Horton is a 5-time finisher and won the first two Hardrock 100 races.  He has competed in over 160 ultras with 40 wins. He is one of 14 finishers of the iconic Barkleys Marathon.  But wait, he has also set speed records on the Appalachian Trail, Pacific Coast Trail and one of the fastest transcontinental runs.  David is a Professor of Health Sciences at Liberty University where he shares his passion for endurance sports with its students and encourages them to aspire to more.

In this episode David shares some of his philosophies and passion for trail running.

David also directs the Hellgate 100k.

Listen to our first interview with David back in 2014 at the Hardrock 100

"You're off to Great Places, today is your day! Your mountain is waiting, so...get on your way!" - Dr. Seuss

Trail running is more than exercise, it is moving meditation with nature.

Do you want some of this? Are you considering trail running? You might have some apprehensions.

In this episode we talk with long time trail runners Brian Metzler and Doug Meyer about trail running basics from where to find a trail to running gear, fueling and safety.  Their stories and step by step process will give you the knowledge and confidence you need to begin your journey on the trail.  Already a long-time veteran?  You might be able to recall some of the stories where you learned the importance of hydration, fueling, alluding bears, etc.

Doug and Brian recently published, "Trail Running Illustrated: The Art of Running Free", a great reference for anyone that enjoys or wants to enjoy the trail.

Here are the links to Brian's previous episodes:

• Kicksology: They Hype, Science, Culture & Cool of Running Shoes
• Pack Burro Racing - A Kick in the Ass

Since it is gift-giving season, we thought we would throw out some ideas to The Nation in a unique way, by doing a gift exchange with Andy Jones-Wilkins!

Here are some of the gifts:

• Book, Running & Being by George Sheehan
• Sundial 
• Snittens
• Holy Hiker Bidet
• Petzl Iko headlamp
• A race bib/entry

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Patrick Reagan has twenty years of running experience and had been coaching endurance athletes for ten years.  But in 2021 he found himself in a funk that he couldn't figure out.  In this episode, Patrick explains that his increased fatigue and changing emotions were a result of low ferritin and iron levels.  He reveals what changes he made and how he is coming back to his real self.

Patrick runs professionally for Hoka One One and GU Energy Labs.  Here are his recent accomplishments:

• 2017 finished 12th at Comrades Marathon in South Africa
• 2017 first 100-mile @ Javelina Hundred, won and set course record in 13:01.14 AND defended his title in 2018 and 2019
• 2019 USATF 100-mile champ and CR at Brazos Bend 100
• 2019 1st WS100 (8th place)
• 2021 19th WS100

Be sure to check out his new coaching website. 

Lives in Savannah, CA with wife Adrienne, 2 dogs and 2 cats

Bon Courage is an essential French expression for offering verbal support before or during a difficult task.  Similar to the English, "good luck" but with a twist.  Luck is outside of our control, where courage is something we can control.

Returning Guest,Hillary Gerardi, joins us to discuss her philosophy of building courage with "little c's and BIG "C's".  

Dr. Gordon Harvey is a Professor of history at Jacksonville State University.  He is also a seasoned ultra runner with dozens of finishes under his belt.  He has a pendant that says, "Memento mori and memento vivere" - Remember that you must die, and remember to live.

Gordon joins The Nation to talk about his recent experience training and running the Pinhoti 100.  This was a race to prove that his first 100-mile finish wan't a "fluke".  But there were obstacles and set backs in his training, including a heart attack and surgery less than one year before the race.  Gordon shares his not-so-unique story with us and helps us understand and cope with the process and the result.

Read more about his Pinhoti 100 journey HERE

Be sure to sign up for a 30-day free trial of Open, a mindfulness studio by going to Open-together/trn and using the code TRN

Our first live recording where Nation Members could join the audience and listen while we record & ask any questions they have for Don, Scott and frequent-guest Andy Jones-Wilkins.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Ultrarunner and Psychologist, Jill Colangelo, recently published her thesis discussing the relationship of mental health and ultra endurance sports.  Some of you may have even participated in her study!  We discuss how prevalent mental illness is in our sport and how we can balance our passion with healthy living.  You can read her paper HERE.

For more information or to talk with Jill visit her web site.

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.

Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.

Topics we cover in part 2:

• The central governor has a purpose and we have to listen to it.
• Learned pain patterns
• You become more sensitive to common pain points. Your governor becomes hyper sensitive, and more threatened.
• Can you "synthetically mask" the central governor? 
• Does the governor actually know whats going on? 
• Can your central governor fail you? Can that work to your advantage?
• Can you train your central governor with Psychology?
• PMA goes a long way.
• What's happening to the governor when we have peaks and valleys in our run?
• Maybe it's a committee of governors...
• What is the something that all the top runners have in common that amazes you?

We referenced the article Joe wrote in irunfar

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.

Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.

Topics we cover in part 1:

• What is the central governor
• What the central governor does. Tries to determine how much output can the body give without catastrophe.
• The central governor depends on all systems of the body. There's the role of the different peripheral systems and then the central brain. Everyone's Different.
• How close to catastrophe does the central governor shut down the body?
• How can we have a better relationship with our governor.
• Which is easier to train; the peripheral systems or the brain?
• Does the central governor fall out of shape?

We referenced the article Joe wrote in irunfar

Here are the items we talked about

• Running Shoes - HERE is the article Don referenced
• Ibuprofen - HERE is the story AJW referenced
• What are your Cues?
• Why are we offended by the term Jogging?
• Knowing the trail
• The Awe Run.
  • HERE is the article from Psychology Today about Awe Walks.
  • HERE is the podcast episode Scott mentioned where he learned about Awe Walks

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Adam Kimble and Strava Co-Founder, Mark Gainey, were recently talking about Eliud Kipchoge's attempt at the sub 2-hour marathon.  They focused on every little detail that his team worked on improving. These small improvements can make a big difference.  How can we implement this strategy in our lives?  

British Cycling Team Performance Director, Dave Brailsford, did this with the team back in 2003 turning their mediocre winless team into a powerhouse of competitors with his philosophy of the "aggregation of marginal gains": tiny margins of improvement in everything they did.

Read more about the British cycling team from James Clear HERE

Check out Adam Kimble's new running journal, "Chasing Twilight" he wrote with Connor Crouch and Jim O'Brien

Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching.
Adam's social channels: Instagram, Twitter, Facebook

Check out this super 30-day trial to Open, a mindfulness studio

Trail Runner Nation friend and frequent guest, Dr. Phil Maffetone, helps us understand that health isn't a simple byproduct of fitness; that fitness can be improved with better health.  He explains how we can become healthier and more fit athletes.  We refer to an article, "Athletes: Fit but Unhealthy".

Other references:

• Get the Maffetone App HERE
• Take the 2 Week Test
• Get a taste of Dr. Maffetone's best articles HERE

Keep listening past the credits for a song from Phil's most recent album, Outlier. Learn more about Phil Maffetone's MUSIC

We had a fun Bonus Miles discussion with Phil that you can access as a Patreon Ambassador level or higher.

Support the podcast by supporting these great partners:

• Athletic Green's AG-1
• XO Skin's 'Socktober' sale.  Use code 'TRN15' for discounts on non-sale items
• Native Deodorant and use the code 'Trail' for 20% off your first order
• Other deals here

Previous episodes with Dr. Maffetone:

• Get Stronger with Dr. Phil Maffetone
• Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone
• Daydreaming is Healthy for Runners
• 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

Dr. Mark Cucuzzella and Dr. Ryan Green are runners, experts on running form AND owners of specialty shoe stores.  We enlist their help to teach us how to choose the right shoes:

1. Find a credible store and fitting expert
2. Step & Feel
3. What is the right size?
4. Use all your senses to feel the fit
5. Orthotics?
6. Color matters
7. Magic will happen when you take off your shoes

References:

• Contact Dr. Green at his web site or visit his web site: Varsity Running
• Dr. Mark's Run for Your Life Podcast
• Dr. Mark's book, "Run for Your Life"

• Holowka, N.B., Wallace, I.J. & Lieberman, D.E. Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations. Sci Rep 8, 3679 (2018). https://doi.org/10.1038/s41598-018-21916-7

  Cudejko, T., Gardiner, J., Akpan, A. et al. Minimal shoes improve stability and mobility in persons with a history of falls. Sci Rep 10, 21755 (2020). https://doi.org/10.1038/s41598-020-78862-6

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!

One of the new devices for athletes that is getting some buzz are continuous glucose monitors (CGM), a small adhesive patch with a tiny filament embedded in the flesh.  This device is designed to track your blood sugar levels.  Could this be the next technology that helps runners avoid bonking?  Author, runner and regular TRN guest, Alex Hutchinson recently tried out one of these devices and shares his experience.  Read his recent article, "A Real-Time Fuel Gauge for Endurance Athletes" in OutsideOnline 

Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance

• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter

Check out Sweat Science

Most of us inevitably recruit a team that support our running.  This could be a running partner, coach, crew, pacers, etc.  One key teammate that you might consider is an Athletic Trainer.  

Guest co-host, Krissy Moehl, shares her experience with having someone on her team that helps maintain her body through activation, recovery and treatment.

Kerry Gustafson is owner of Prime Sports Institute, an athletic training facility providing a team approach to health care in Bellingham, Washington.  Kerry explains that athletic trainers are the "point guard" for your care.  Traditionally these athletic trainers are found on the sidelines of collegiate or professional sports teams.  Now their services are available for the amateur runner!

To find an athletic trainer near you, try Go4Ellis. 

Check out Prime Sports Institute's online Yoga for runners program or call for a remote consultation.

Follow Prime Sports Institute on 
Instagram
Youtube

Support Trail Runner Nation by becoming a Patreon supporter

Andy Jones-Wilkins joins to talk about seven simple rules to consider for a successful long run.  This list is not comprehensive and we may have follow up episodes.

1. Don't run a single hill (the definition of a hill varies by fitness level)
2. Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
3. Start early with a purposeful walk/run rhythm.  Keep the body fresh, do not put yourself in a catch up position.   EVERY time you shift from a run to a walk, use this mantra, "Walk with purpose!"   Walking with a purpose is effective and a strategy.  
4. Manage the aidstations, show up with a plan. .  Let a volunteer fill your hydration. Next, take care of your gear and medical.  Select your fuel, eat it as you walk out.  (No loitering)   You cover an enormous amount of ground when you purposefully walk.  
5. Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter.  Negative chatter is your body's way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
6. Give yourself permission to back off your effort and recapture anything that isn't working or needs correcting. Most issues can be solved by backing off the pace.  Give it time and you can return to your gameplan.  SCOTT has a story for this one
7. Trust your math.  Stay with your plan.  Worrying requires energy.  You need that energy to finish the run.   (Do all the math before the run)And share it with your crew/pacer

Don's video from Moab 240 we mentioned

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Trail Runner Nation began in November of 2011 with a singular purpose or WHY: To share knowledge with our Nation of runners that will help them become better runners, run longer. In this candid conversation, Don and Scott talk about how this WHY was formed and how it has guided the podcast: from choosing guests and topics.

We credit this clarity to a book by Simon Sinek, "Start with Why". We highly recommend it to everyone that might be looking at life or projects that are a little blurry. As an appetizer, please watch Simon in his 18-minute Ted Talk from 2010.

Please consider supporting these great partners of Trail Runner Nation that sponsored this episode:

• Janji
• UCAN

Kilian Jornet, 33, is one of our generation's greatest endurance athletes.  He is a six-time Skyrunner World Series champion, and has stood atop the podium at trail races around the wold, most notably the Ultra-Trail du Mont-Blanc, Western States Endurance Run, and Hardrock Hundred Mile Run.  Jornet has set fastest known times on mountain peaks from the Matterhorn to Mont Blanc and holds numerous ski mountaineering records.

Guest Hosts Anna Frost and Stephanie Howe speak with Kilian from his home in a quiet Norwegian village where he lives with his wife, noted trail racer Emilie Forsberg, two daughters, a labradoodle, eleven sheep and a menagerie of farm animals.

You will find that Kilian is humble and thoughtful.  You will find out where he ranks a 24-hour track run on his "fun scale".  He is passionate about our environment and brining up his family and teaching future generations about how to keep the planet safe.

Check out Kilian Jornet Foundation

Please check out our partners for this episode:

• XO Skin
• UCAN
• PATH Projects

One thing most runners have in common is that we will inevitably puke: literally and figuratively.  How do you react to these situations?  Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience.  He will help us to put these situations into perspective, frame them and then use them to propel us to improved performance and fulfillment.

Dr. Rob Bell's seventh book, Puke & Rally: It's Not About the Setback, It's About the Comeback

Check out

• Dr. Rob's web site
• Puke & Rally web site
• His podcast, "15 minutes of Mental Toughness"

Find him at

• Twitter
• Facebook
• Instagram
• YouTube

Thank you for all our partners.  This episode is brought to you by 

• XO Skin
• Goodr

If you like this episode and would like to support us with a gel or two, visit our Patreon link

Badwater 135 mile race is dubbed the world's toughest footrace.  It begins at the lowest elevation in the USA (280 feet below sea level) and runs over three mountain ranges in the blistering heat of Death Valley, climbing 14,600' to end at the portal to Mt. Whitney.  Some of the greatest ultra runners have run this race.  This was Sally McRae's second attempt.  In 2018 she finished a personal-disappointing seventh place.  This year she won and won big.  She joins co-host Krissy Moehl to discuss her training journey, what drove her to the win and how she is recovering.

Joe Grant has run and raced around the world and created some amazing adventures in his home state of Colorado.  Guest hosts Anna Frost and Stephanie Howe find out more about what makes Joe tick and why he feels running is an art.

• Joe's move, The Middle Way
• Find out more about Joe's adventurous life
• Joe's adventure to bike to and then summit all of Colorado's 14ers (peaks that are over 14,000' in elevation)

• Anna's web site
• Anna's Trail Run Adventures
• Stephanie's web site
• Stephanie's Threshold Expeditions

Our Coaches, Krissy Moehl , David Roche and Ian Sharman join us to talk about some of the lessons that were learned from the 2021 Western States 100 race that might help you improve your performance.

You can find out more about Krissy:
- Krissy Coaching services
- Krissy's book, "Running your First Ultra"

Ian Sharman can be found at
- Sharman Ultras coaching services
- Ian's podcast, "PodiumRunner Endurance Podcast"

David's stuff
- David and Megan's coaching at SWAPRunning
- Their book, "The Happy Runner"
- David and Megan's podcast, "Some Work, All Play"

Visit our partners
XO Skin - get 15% off with code "TRN"
Run The Alps - guided and self-guided support tours of the Alps and Dolomites!

Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo, giving tours of the mountains at Run the Alps.  Mimmi has won or been on the podium at a number of major trail races around the world. That list includes first place at the 101 km CCC and 121 km TDS races in Chamonix, France. She is a member of the Swedish National Ultrarunning Team.

Mimmi isn’t just a trail runner, either. She also has an advanced degree in Nutrition, and is a partner in Moonvalley. She has a fun sense of humor, and always has interesting insights to share on trail running.

Mimmi joins Anna and Stephanie to talk about her passions, her unconventional lifestyle and her struggle and triumph over RED-S (Relative Energy Deficiency in Sport)

• Stephanie's web site
• Stephanie's Threshold Expeditions
• Anna's web site
• Anna's Trail Run Adventures

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

This week's podcast (Friday) will be hosted by two of our favorite guests, Anna Frost and Stephanie Howe.

Be sure to check out these links to their coaching and their events coming up:

• Stephanie's web site
• Stephanie's Threshold Expeditions
• Anna's web site
• Anna's Trail Run Adventures

It is no surprise that world-class athletes couldn't get to their level without a strong mental game. It could be argued that you need a strong mental game to push beyond your personal limits to a new plateau. 

Recent research reveals exactly how they do it - and now we can learn that formula and incorporate it into our athletics and other areas of our lives.

Noel Brick, PhD, research phycologist of endurance athletics and Scott Douglas, contributing writer for Runner's World, co-authored the titled book and help us understand how we can learn from these athletes to improve our performance on and off the trail.

Last week to register to win 1 of 10 pair of BOA Fit System powered La Sportiva Cyklon shoes.

Get 15% off XO Skin gear HERE by using code TRN at checkout

We invited Ryan Montgomery on our podcast to do a "Golden Nuggets" episode. Like some trail runs take interesting twists and turns and you end up discovery new and exciting vistas, our conversation turned to a fun and educational place. Our Soundman Ryan did a great job editing in the fragmented discussion. We hope you enjoy and will share it with other.

Ryan Montgomery started his running career in middle school while living in Alaska and continued throughout high school. He ran his first marathon at age 15! Ryan discovered trail running while attending college in Utah and quickly became a top performer. He has broken the 13-hour mark for running the 100-mile distance in 2019 at the USATF National Championships and will be representing Team USA in the 24-hour World Championships in 2021. Ryan is also an outspoken advocate for the LGBTQ+ community.

Ryan runs for Altra and coaches with Mountain Endurance Coaching.

Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

After our Western States 100 Prognostication episode, we kept the recording button pushed and this is the discussion.  We get a short race report from AJW on his Bighorn 100 race last weekend. 

Ambasedor Level Patreon members get all our bonus miles.

Western States 100 is the first high profile race that is being held since the pandemic cancelled racing around the world.  We sit down with Andy Jones-Wilkins to get his take on this year's race.  There will be 320 amazing stories from each of the starters.  We highlight some of the ones that you might want to watch unfold.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Make sure to get your FREE sample pack of UCAN by clicking HERE

Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems

Get 15% off your order at XO skin using the code TRN

This is an important episode and we are fortunate to have a friend, Cory Reese, join us to talk about depression.  Cory is an accomplished ultra runner and author of three books:

• Nowhere Near First
• Into the Furnace 
• Stronger than the Dark

Cory introduces us to his friend and physiology expert (and ultra runner), Catherine Van Tassell, social worker, PA with experience in psychology at the University of Utah.  She is also a master trainer for iFIT Mind.

This episode should help everyone listening.  If you suffer from depression, know someone who is, wonder if you are, or just want to help anyone that might need it.  This podcast is for you.  

If you are in need of help, please reach out to your family friends or running community.  We love you and want to help.  If you have thoughts of suicide, please call the National Suicide Prevention Lifeline at 800-273-8255 anytime 24/7.

Get your free UCAN sample pack here.

The world did not come to an end at the 2021 World's End 100K last week. Andy Jones-Wilkins experienced his first DNF after successfully completing 184 ultras prior.

Read more about AJW's race in the Tap Room at iRunFar

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Get your free UCAN sample pack here.

This is the first of a new series of episodes called NuggetCast.  Andy Jones-Wilkins joins us to explain what a NuggetCast is and to help kick off the first episode.

This episode's nuggets are:

• Train the mind
• Throw out the ego
• Be Prepared

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

In running failure might manifest itself as a DNF at a race or a failed workout. Many of us are programmed to believe that failure is bad. In this episode, we will challenge that fallacy and talk about how failure is part of the design process of becoming a better runner and human.

Returning guest, Adam Kimble joins us with a couple friends, Jim O'Brien and Connor Crouch to recount a discussion they recently had on a run about DNFs and failures.

Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching.

Adam's social channels: Instagram, Twitter, Facebook

Mentioned on the episode: Desert Runners Movie

We all love a good story about trail running. In Dean Karnazes' latest book, "A Runners High - My Life in Motion", he tells stories that you will easily draw you in and might remind you of similar situations that you might have been in. The stories will make you laugh, questions our sanity as runner, and make you think about life and running.

Listen to Dean's previous episode, "Who is Dean Karnazes?"

Dean is an accomplished author of four other best sellers:

• 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
• The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace

To learn more about Dean, visit his web site: Ultramarathonman.com

This past year has broken from the normal and thrown some curveballs, challenges and outright disappointments to our lives inside trail running.  We thought it would be a good discussion to talk about the state of The Nation, the trail running community that we all enjoy and love.

Andy Jones-Wilkins joins us to talk about some of the changes and what that may mean to our sport.

Links of interest:
Ultrarunner Magazine's article from 2017 written by 9 important races in the US, "Why We Won't Pay: UTMB, ITRA and the 'Pay For Points' Racket" 

AJW's Taproom article, "Forty-One Years at the American River 50 Mile: The Longevity of Tim Twietmeyer

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

This week on Trail Runner Nation, we have a special edition of our podcast. UTMB race co-founder Michel Poletti joins us from Chamonix, France, along with four other guests, from Bellingham, Washington, to Boulder, to Chamonix. The topic? A new partnership announced today between the iconic triathlon brand and what is perhaps the world’s most famous trail race.

Trail Runner Nation was one of the first media outlets in the world to receive the news. We taped this show Tuesday night, Chamonix time, and held it until the embargo expired at 4 am east coast time, Thursday, May 6.

We’ll continue to cover this story in future podcast episodes, as it evolves. For now, you can check out highlights of our conversation on our Trail Runner Nation Youtube Channel, and read a summary of highlights in this blog post on our web site.

What’s your opinion of this news? The Trail Runner Nation conversation continues in the new Trail Running Community at Ultrasignup. Check it out HERE.

Our Guests:
Michel Poletti is one of the founders of the UTMB race, along with his wife Catherine. Prior to that he ran a technology company, and organized an international hang gliding contest in Chamonix. He is an avid trail runner who for many years would run the 121 km UTMB TDS race with a radio so he could both race and help manage the event. He lives in Chamonix, France. 

Krissy Moehl is a Patagonia-sponsored trail runner. She won the first edition of UTMB in 2003, and won again in 2009. She coaches trail runners and is author of the book, Running Your First Ultra. Find out more at krissymoehl.com. She joins us from Bellingham, Washington.

Hillary Gerardi has set course records around the world on highly technical skyraces. She recently established a woman’s record on the Haute Route ski from Chamonix, France to Zermatt, Switzerland. She is sponsored by Black Diamond Equipment. Originally from Vermont, she lives in Chamonix full time now and joins us from there. 

Brian Metzler is one of the founders of Trail Runner Magazine and continues as a Contributing Editor. He is co-author of the upcoming book Trail Running Illustrated and writes for numerous magazines and websites. He joins us from Boulder, Colorado. 

Adam Chase is President of the American Trail Running Association, Captain and Manager of the Brooks off-road running team, and co-author of The Ultimate Guide to Trail Running. He has been freelance writing about running for several decades. He joins us from Boulder, where he practices law when not trail running. 

Show highlights from the Trail Runner Nation Youtube Channel

Ultra-Trail du Mont Blanc

Continue the discussion in the Ultrasignup Community

UTMB Through the Eyes of its Creator, Part 1
UTMB Through the Eyes of its Creator, Part 2

This is an "Out and Back", encore episode that we recorded in 2016 with Dr. Stephanie Howe. She had recently finished her PhD in Nutrition & Exercise Physiology at Oregon State.  She has taken her passion of running and transformed it into a career as an exercise physiologist, coach and sports nutritionist.  She joins The Nation to discuss:

• How to fuel during a run or race
• Appetite hormones
• Pallet fatigue

She then shares her Simple Rules:

• Eat real food
• Chill out the day before a race
• Be nice

This is an encore episode with Courtney Dauwalter that we recorded back in February 2018.  We hope you enjoy the timeless wisdom that Courtney shares with The Nation.  

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

The Dalai Lama has said, "The goal is not to be better than the other man, but your previous self.”

East Coast Correspondent joins The Nation to talk about consistency and discipline. Sometimes it is very easy to set goals and get started. For many, failure can come just as easy if we set too high of expectations. We talk about ideas and tactics that have helped us when there are 6 reasons not to get the work done. Sometimes it means doing something so minuscule that it is just a bit more effort than doing nothing at all. These small wins help us psychologically and physically to get a step closer to our desired outcome.

Here is the link to Scott's Tedtalk that he couldn't remember. Christine Carter teaches about her "better than nothing" philosophy that helped her become a runner after failing initially.

Check out these previous episodes with similar topics
- EP 458: Motivation vs. Discipline
- Grit: That Space Between Giving Up and Going All In

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Leadman*, ultrarunner, sports dietitian and former olympic athlete coach, Bob Seebohar says that we should, "eat to train, not train to eat". Our fueling is as important in our training as aerobic and anaerobic training. Bob even wrote the book on it, Metabolic Efficiency Training, Teaching the Body to Burn More Fat

He discusses the simple methodology he prescribes to athletes to help them improve their nutrition and fuel burning with periodization and the simple "hand method" of fueling.

Bob owns and runs eNRGPerformance in Colorado, but consults virtually around the world.

Check out these links:
- BirotaFoods.com
- AllAroundSnackCo.com

*Completing all six Leadville endurance events in 7 weeks

A book written by runner, adventurer, skier, biker, speaker and climber, Brenden Leonard. Brendan takes his unique skill of illustrations take a fun, tongue-in-cheak look at our lifestyle as runners. It is a reminder to the experienced runners to not take themselves to seriously and to new runners to understand that running isn't all rainbows and unicorns. Buy a few copies and share them with your local running tribe and fuel your next training runs with topics.

Link to Brendan's 2018 movie, How to Run 100 Miles.

Find more about Brendan at Semi-Rad. or follow him on Twitter or Instagram.

Make sure you check out his podcast, Off The Couch

Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports.  We discuss:

• What Marathoners (and Badminton Players) Think About
• Yes, Walking is Sometimes Faster Than Running Uphill
• Don't Judge a Runner's Efficiency by Their Stride
• Scientists Weigh in on the Great Trekking Pole Debate

Listed to our podcast series with Andy Jones-Wilkins and Magda Boulet as we discuss each chapter of Alex's Book, Endure: Mind,Body and the Curiously Elastic Limits of Human Performance:

• Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief
• Podcast #2: The Central Governor Theor, Pain and Training the Brain
• Podcast #3: Oxygen, Fuel, and Zapping the Brain
• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter

Check out Sweat Science

Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back to answer questions that YOU asked on our TRN hotline. This episodes questions come from

• Collin from Memphis, TN
• Doug from Chamonix, France
• Bailey from the White Mountains of New Hampshire
• Matt from Minnesota
• Jen from the UK (but residing in France)
• Lori from Ft. Worth, Texas

Links to stuff Don committed Scott to put in the show notes

• Megan Roche as guest on the Running for Real Podcast
• Three-Minute Mountain Legs with David Roche
• Eight-Minute Speed Legs with David Roche

David's stuff:
- David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play).
- Their book, the Happy Runner
- David and Megan’s new podcast, “Some Work, All Play”

If you have a question for the coaches on a future episode, please call and leave a message at +1 530-492-5006

We continue our discussion about being a mom and trail running with Sally McRae, Anna Frost, and Stephanie Howe.

Download Part 1 HERE

Learn more about these amazing moms/athletes:

• You can find out more about Anna Frost's coaching and her jewelry at her website

• Make sure you check out Stephanie's web site for coaching or nutritional consultation.
• Sally can be found HERE for coaching and inspiration

We reconnect with Andy Jones-Wilkins to play one of our favorite podcast games, Drop Bag. We each pull a "relevant" topic out of our drop bag and discuss. Here are some of the stuff we talked about:

• Link to Ultrarunning Magazine's article by Bob Crowley, "Head, Heart and Soul: The Future of Trail Running" If you want a deal on Ultrarunning Magazine click HERE
• Link to AJW's Trail Love Letters
• Stan Jensen's Run 100s website
• Christine Carter's TedTalk, "The 1-Minute Secret to Forming a New Habit" and Brad Kearn's Morning Routine and his podcast

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Have you ever woken up and groaned as you fought with yourself to get out the door to run? You are not alone. That is in our biology. We evolved to want to conserve energy. The idea of exercising is only something that we've been doing relatively recently. Dr. Daniel Lieberman's new book, Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding is a great read.

Evolutionary biologist, Dr. Daniel Lieberman joins us to discuss what this means for us as passionate runners. Dr. Lieberman wrote the 2004 article, Born to Run:

Here is the video Dr. Mark Cucuzzella mentioned.

Please check out Dr. Mark's running store, Two Rivers Treads and his podcast.

How do you adapt to the changes the body goes through during and after pregnancy? We talk with three mothers: Sally McRae, Anna Frost, and Stephanie Howe about their expectations and experiences.

You can find out more about Anna Frost's coaching and her jewelry at her web site.

Make sure you check out Stephanie's web site for coaching or nutritional consultation.

Sally can be found HERE for coaching and inspiration.

For the Bonus Miles, subscribe to our Patreon Channel at the Ambassador level or higher.

We have made this BONUS MILES with Dr. Phil Maffetone is free this week. If you missed the original episode, get it HERE.  

If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.

Check out his new book: Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

Get the Maffetone App HERE

Take the 2 Week Test

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

Phil Maffetone's MUSIC

How can we become stronger? Dr. Phil Maffetone joins us to uncover the simple yet effective way to improve our strength and improve our lifestyle.

Book: Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

Other Dr. Maffetone podcasts:

• Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone
• Daydreaming is Healthy for Runners
• 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

We have made this BONUS MILES with Will Fortin and Richard Kresser free this week. If you missed the original episode, get it HERE.  

If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.

What are the differences when you are racing at the front of the pack v. back? Richard Kresser and Will Fortin join us to help us understand. Richard finished 1st in the 2016 Bigfoot 200 and then turned around the next month and swept the Tahoe 200 course with good friend Will Fortin. We discuss each experience and which he enjoyed more. Will adds an additional perspective as an aid station captain at Bigfoot where they have to stay open for over 50 hours!

Check out the 2 previous episodes with Richard: How to Race in -25° and Snow and Chasing Volcanoes

Here is the video of Richard's Tour de Volcanoes. Richard also puts on skim races in Washington State HERE

Cover Photo by Howe Stern

With few races being held it takes creativity to create your own challenge. In this episode we talk to a few runners that did just that.

Mike Foote and Rob Krar set an amazing FKT on a Grand Canyon R2R2R crossing in the frigid temps of December 31, which included a naked swim across the Colorado River TWICE! You can see their video HERE. You can find out more about Rob's camp and coaching HERE. You can check out Mike's mountain races at The Rut or at The Runner's Edge.

But you don't have to be so elaborate in your planning to have an adventure. Cory Reese shows us that it just takes a simple idea. His challenge was a 23-mile route connecting all eight Mavericks (convenience store) around his town with the added challenge of eating something unhealthy at each! You can find Cory each month in Ultrarunning Magazine as a columnist and check out his book, Nowhere Near First:Ultramarathon Adventures From The Back of the Pack

We have made this BONUS MILES with Pam Reed and Adam Kimble free. If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.

Pam Reed and Adam Kimble have run in some of the most extreme weather conditions. They join us to talk about the challenges and a lure of running in extreme heat and extreme cold.

Pam Reed Bio:

• First person to complete a 300-mile run without sleep (in slightly less than 80 hours)
• 2003 set the women's record for the USATF 24-hour track run
• Only woman to have won Badwater 135 outright (did it twice!)
• Author of the book, "The Extra Mile: One Woman's Personal Journey to Ultrarunning Greatness"

Adam Kimble Bio:

• Discovery Channel's "The Wheel" contestant
• Winner of two self-supported multi-stage races
• podium finisher at three 100-milers
• 2016 ran from California to Georgia in 60 days
• 2017 FKT running the length of Great Britain with Kris King
• Check out his coaching site, Run On Dirt Coaching
• Adam's social channels: Instagram, Twitter, Facebook

The recording after the recording.  Bonus Miles is the recording that you can listen to if you support TRN at the Ambassador or Business level our Patreon Page

Check out the other benefits and MORE are coming soon!

Are you ready to turn over a new leaf and want to experience the trails? There is much to learn on your new adventure and you are going to LOVE IT!

Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back. They share with us personal stories from their past that helped them learn to become better runners.

Links: Michelle Jenneke dancing before her race & US Olympic Luger, Kate Hansen dancing before her run.

You can find out more about Krissy:

• Krissy Coaching services
• Krissy’s book, “Running your First Ultra”

Ian can be found:

• Sharman Ultras coaching services
• Ian’s new podcast, “PodiumRunner Endurance Podcast”

David's stuff:

• David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play).
• Their book, the Happy Runner
• David and Megan’s new podcast, “Some Work, All Play”

Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat.  We discuss why is so difficult to lose weight because our understandings may be in error.

If we lose excess fat, we will become healthier and more efficient runners.

Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat 

Article: "Six Reasons Weight-Loss is so Darn Difficult"

Other Dr. Maffetone podcasts:

• Daydreaming is Healthy for Runners
• 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

Ultrarunners, adventurists, and amateur historians, Bob Crowley, Tim Twietmeyer, Jennifer Hemmen and Elke Reimer set out to retrace the steps of the Forlorn Hope through the California Sierra Nevada mountains. We discuss their amazing journey and how it can help us put perspective on our lives and our sport.

In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 20 feet deep, they were running out of food, and the group wasn't working together. Three unsuccessful attempts were made to escape and get help from California.

On December 16, 1846 a small group began another attempt on homemade snowshoes with enough food for six days; hoping it would take around 10 days to make the 100 mile journey.

Check out the short 3 minute video photographer Keith Sutter produced about the adventure.

You can find out more about this heroic endurance feat and about the memorial event and how to track them at ForlornHope.org. Some of their photos can be seen here.