This is the second of our series of episodes called "Endurance off the Trail" where we dive deep into the world of endurance sports outside of trail running. Our mission? To uncover the similarities we share and the differences that set us apart. We believe that by exploring the nuances of other endurance disciplines, we can enrich our own experiences on the trail.

In this episode, Liz Stephen, a former Nordic skier and Olympian, joins The Nation to discuss her transition from alpine skiing to Nordic skiing and her current involvement in coaching high school kids. Liz shares her experiences in both sports and highlights the similarities and differences between them. She emphasizes the importance of community and the welcoming nature of the Nordic skiing and trail-running communities. Liz also talks about the physical demands of Nordic skiing and the need for strength and power in the sport. She encourages trail runners to consider incorporating strength training into their routines for better overall performance and injury prevention. We also talk about Liz's love for being in the mountains and her appreciation for the beauty and possibilities they offer.

But an athlete's heart never rests! Transitioning from the icy tracks to rugged terrains, Liz embraced trail racing, competing in challenging distances like 64K and 40 miles. Join us as we journey through Liz's remarkable career and discover how her skiing experiences shaped her trail-running endeavors.

Check out this VIDEO of Liz at the Tour de Ski, Val di Fiemme

In this episode, we delve deep into the often-overlooked synergy between road and trail running with Coach Ian Sharman. As head coach at Sharman Ultra and a seasoned ultra-distance trail runner, Ian brings a unique perspective, showcasing the merits and benefits of embracing both terrains in training. From the physiological adaptions and mental resilience fostered in each discipline to actionable advice for transitioning seamlessly between them, this episode offers invaluable insights for runners of all levels. Whether you’re a trail aficionado considering your first pavement run, or a road warrior curious about the allure of the unbeaten path, join us as we explore how merging the best of both worlds can elevate your running game to unprecedented heights.

It has been a long time since we have done a drop bag episode.  Andy Jones-Wilkins takes a break from his Crack-A-Brew podcast to compare what is in his drop bag.  

Have you ever been told, you are heel striking, you shouldn't do that!  You need to land on your forefoot or midfoot!  And after trying, became frustrated and given up?

Today we are going to speak with an expert on gait, balance and stability to understand how you can improve your core balance and stability that then will help you run more efficiently.

Danny Abshire is a veteran running coach and injury expert. He is the cofounder of Newton Running, a startup running shoe manufacturer specializing in shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear for runners and triathletes for more than 20 years.  He wrote the book, Natural Running: The Simple Path to Stronger, Healthier Running

Be sure to check out his new Active 88 shoes and the AI Imprint customizable insoles

Are you patient?  Can you find benefits of being more patient?  Returning expert and ultra runner, Dr. Rob Bell. helps us with some strategies that can help us be more patient.  A certified Mental Performance Coach and author of "I Can't Wait to Be Patient (And the Fastest Way to Get There)," Dr. Bell shares his expertise cultivated through years of academic research and practical coaching. Unpacking the essence of patience, he delves into the balance between process and product, emphasizing our inability to control time. Drawing from his book, he unveils four key skills that enrich not only our running endeavors but also our journey towards becoming better individuals. Whether you're a dedicated runner or on a path of personal growth, this episode offers valuable insights to infuse your pursuits with patience and purpose.

Visit Dr. Rob's WEBSITE

Listen to Dr. Rob's Mental Toughness Podcast 

Listen to his previous visits to The Nation:

Puke & Rally - Mental Toughness with Dr. Rob Bell.

Running and the Science of Mental Toughness

 

This year it seems like course records throughout trail running have been dropping like flies.  UltraRunning Magazine lists hundreds of new records for both men and women on their site.  Some of these records are decades old.  Are we getting faster?  It sure seems like that.  Alex Hutchinson has also been wondering this and decided to do his science thing and find out the truth.  In his recent OutsideOnline article "Why Are Runners Suddenly So Fast? Records are falling and times are dropping.  Is it the shoes, or something else?" he filters through the statistics to answer the question.

Read Alex's other articles at OutsideOnline here

Visit his web site and get his book Endure: Mind Body, and the Curiously Elastic Limits of Human Performance

Welcome to today's episode, where we explore an exhilarating topic that's been gaining traction within the endurance sports community: the fascinating role of ketones in enhancing athletic performance. Ketones, a type of fuel utilized by the body when glucose levels are low, have proven to offer numerous benefits for endurance athletes, including increased energy, improved performance, reduced fatigue, faster recovery, and enhanced mental cognition.

In this episode, we'll delve into the science behind obtaining ketones through two primary channels: a ketogenic diet and ketone supplements. While both are valuable, we'll focus on the newer option for our sport: supplemental ketones. These provide a convenient and effective way for endurance athletes to boost their performance with exogenous ketones.

But what exactly are exogenous ketones, and how can they benefit trail runners? Join us as we delve deep into the science and practical applications of incorporating ketones into your training and racing routine.

We're excited to be joined by a leading expert in the field, Mike Brandt, the CEO and Co-founder of H.V.M.N. (Health Via Modern Nutrition). With his expertise, we'll explore the potential advantages of exogenous ketones, the best timing and dosing strategies, and any potential drawbacks or limitations in their usage.

Do you want to give a ketone supplement a try? We like KetoneIQ. Visit HVMN.com/TRAILRUNNER to get 30% off your first subscription order!

Michael Brandt is co-founder and CEO of H.V.M.N. He's an avid triathlete and marathoner (2:42 PR). Prior to starting H.V.M.N., he received his BS in Computer Science & Design at Stanford, was a Product Manager at Google, and Adjunct Professor at the Academy of Art in SF. He has always been a leader, and lifelong student, of designing products around new technologies and emerging needs.

Good friend, Dr. Phil Maffetone, joins us again to help us understand how important music can be to improve the neuroplasticity of your brain and enter the alpha state.  What does this mean for an endurance runner?  Dr. Maffetone explains why you should care!

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

Links:

• Dr. Phil's Big Books:
  • Big Book of Health and Fitness
  • Big Book of Training and Racing
• Dr. Phil's web site
• Phil Maffetone's music site

We have a truly captivating show lined up for you today, as we dive deep into the world of metabolism and how it affects our health, fitness, and athletic performance.

Joining us today is a true expert in this field. Angelo Poli, a renowned coach and metabolic guru who has worked with a diverse range of individuals, from top athletes like Quarterback Aaron Rodgers to busy CEOs and dedicated moms.

Angelo has developed a groundbreaking methodology that helps people understand their unique metabolic profiles. By gaining this understanding, individuals can then tailor their nutrition and training plans to optimize their health, fitness, and overall performance.

Watch this video to learn more

We are thrilled to have Tom Evans, the newly crowned champion of the 50th running of the Western States 100, with us today. Tom, an adidas TERREX athlete and ultrarunner, has just achieved an incredible feat, finishing the race in a remarkable time of 14 hours, 40 minutes, and 22 seconds. Not only did he secure the victory, but he also recorded the 4th fastest time ever in the history of the Western States Endurance Run. Tom's achievements are nothing short of remarkable, and we can't wait to dive deep into his journey. Join us as we uncover his secrets to success, his recent ultramarathon triumphs, and his upcoming trail running footwear collaboration with adidas TERREX. 

Check out his WS100 win documentary, Buckle Up: Tom Evans' Trail Running Journey to WSER

Follow Tom on his Instagram or Twitter channels

We all know that feeling when running starts to feel like a chore rather than a passion. But fear not, because Coach Patrick Reagan is here to share his personal journey of rediscovering his running mojo and provide expert advice on how you can do the same.

Patrick will be sharing his insights into the power of play, the importance of community, and strategies for setting new goals and overcoming setbacks. We'll explore the holistic approach he takes with his clients to reignite their motivation and bring the joy back into their running.

Have you been struggling to find your running mojo or feel like you're in a running rut, this episode is for you. Get ready to be inspired, motivated, and equipped with the tools to reignite that passion for hitting the trails.

Find out more about Patrick and his coaching services at his web site.  

Also check out Patrick's new podcast, the Ultra Wizard Ramble on YouTube.

We mentioned one of Patrick's other hobbies, music.  Stay tuned at the end of the podcast to hear him play.  We also mentioned a past fun episode with Dr. Phil Maffetone, where we hit record with the plan of talking about fitness, but ended up talking about music.  HERE is the link.

Visit HVMN.com/TRAILRUNNER to get 30% off your first subscription order!

This coming weekend is the 50th anniversary of the one of the most legendary ultramarathons in the world - the Western States 100.

As we have done almost every year, we are joined by our good friend, Andy Jones-Wilkins, to review some of the names and stories of the 381 racers that will be running in 2023.

For half a century, this race has tested the limits of human endurance, attracting elite runners from around the globe who crave the ultimate challenge.

Over 80% of these racers have never run the race before.  We'll dive into the profiles of some of the top athletes who are expected to battle it out on the trails. From the seasoned veterans who have conquered this race before to the rising stars who are hungry for their moment of glory, we'll analyze their strengths, strategies, and previous performances to forecast who might emerge victorious in this landmark anniversary edition.

But it's not just about the winners; the Western States 100 is a tapestry of captivating stories. We'll uncover tales of courage, resilience, and the sheer human spirit that propel runners through the intense physical and mental challenges they face on this arduous course. 

You can follow along on the live broadcast or the live splits and results

#seeyouatstates

Frosty, Anna Frost, a trail running icon who has conquered the most challenging trails while inspiring countless runners along the way.

In this episode we delve into a topic that is very close to her heart - maintaining a relationship with running as life takes unexpected turns. From her days as an elite pro trail runner to embracing the joys and challenges of motherhood, and now as a successful business owner, Anna has navigated these trails with grace and determination, keeping nature and trail running as a core part of her existence.  However it was not without challenges.  She shares the obstacles she faced and the beautiful solutions she discovered to help you navigate your own life trails without succumbing to injury or burnout.

Join Anna on one of her many adventures around the world at Trail Run Adventures.  This week they are in Madeira.  In July they have trips to Chamonix, Silverton and Norway!

Also check out the New Zealand Black Currant supplement that Anna talked about CurraNZ.  Get 20% off with code TRN20!

Dr. Joe Uhan, a renowned physical therapist, board-certified orthopedic specialist, functional manual therapist, and USATF Level 2 coach. Oh, and did I mention he's an accomplished runner too?

• Joe has practices in Auburn, CA, and Eugene, OR,
• Joe is a contributor to iRunFar and UltraRunning Magazine.

He's here to share his unique perspective on the iconic Western States 100, a race that he has not only experienced firsthand but has an intriguing take on. Today, we'll be discussing why many have referred to Western States as a "killing machine," and more importantly, how to tame or silence this relentless beast. We reference the great two-part article Joe wrote at iRunFar nine years ago:

• The Western States Killing Machine, Part One
• The Western States Killing Machine, Part Two: The Marble in the Groove

But don't worry if you're not one of the lucky 381 runners who will be tackling Western States this year. Our conversation will offer valuable principles that can help you in your own runs and races, no matter the distance or terrain.

How to Silence the Killing Machine:

• Step 1: Prepare to Problem Solve
• Step 2: The Mental Taper
• Step 3: Turning Inward
• Step 4: Presence and Perspective
• Step 5: Don't. Panic.
• Step 6: The Will to Finish Trumps All
• Step 7: Like a Marble in the Groove

Learn more about how Joe can help you with gait analysis, coaching, or therapy visit UhanPerformance.com

Regardless of your age, all of us are getting older.  Do nutritional needs change as we age? 

As trail runners, we know the incredible impact that nutrition can have on our performance. But as we age, our bodies undergo changes that require a more strategic and mindful approach to fueling ourselves for the long run. That's why, in this episode, we dive deep into the fascinating world of longevity nutrition strategies, focusing on those specifically designed for the aging athlete.  Returning TRN friend, Bob Seebohar, helps us uncover some strategies.

Here is the link to the study Bob mentions about Daily Energy Expenditure Through the Human Life Course

Bob developed the groundbreaking Metabolic Efficiency training approach, which helps athletes to optimize their nutrition and fueling strategies to achieve their performance goals. He has also authored several books on sports nutrition, including "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat".

Bob Seebohar is a board certified specialist in sports dietetics, exercise physiology, and an NSCA certified strength and conditioning coach.  He is also the sports dietitian for the University of Denver women's gymnastic team and the University of Denver Athletics Department.

If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE.  He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.

Check out the tasty healthy snacks he invented at All-Around Snack Company.

He has been on TRN a couple other times including these great episodes:

EP 517: Eat to Train 
EP 583: TRAINING PRINCIPLES - Nutrition 
EP 598: Intermittent Fasting- Will it Help or Hinder our Performance? 
EP 612: The Science of Creatine and Brain Function for Athletes

Join us on this episode as we delve into the world of endurance training and racing with the legendary Dr. Phil Maffetone, one of the most influential figures in endurance sports.

Christopher McDougall, acclaimed trail runner and author, hails Dr. Maffetone as the ultimate source of clarity and wisdom in the field.

Mark Allen, the six-time winner of the Hawaiian Ironman, sets the stage for an unparalleled level of athletic performance that awaits you.

Dr. Maffetone's groundbreaking book, "The Big Book of Endurance Training and Racing," spanning 509 pages, serves as our focal point for this conversation. Learn how these endurance training methods have propelled countless athletes to achieve their highest potential.

Be sure to explore Dr. Maffetone's website, a treasure trove of invaluable information for athletes seeking optimal performance.

During the podcast, we highlight the 5-Minute Power Break, a technique that utilizes respiratory bio-feedback. For a quick demonstration, check out the 6:19 video we mentioned.

Discover how to calculate your own Maximum Aerobic Training Heart Rate, a crucial metric for optimizing your training sessions and reaching peak fitness.

Remember to subscribe and leave us a review to support the show. Lace up your trail shoes and get ready for an enlightening journey into the world of endurance training with Dr. Phil Maffetone!

If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

We are thrilled to have our dear friend and returning guest, Patrick Reagan, joining us once again. With over a decade of experience as an elite athlete and coach, Patrick brings a wealth of knowledge to our conversation. Accompanying him is his remarkable athlete, Lotti Brinks, who has been setting the trail running world on fire this year. Lotti's incredible achievements include podium finishes at renowned races like the Javelina Jundred (1st GP, 2nd overall), Bandera 50k, Gorge Waterfalls 100k, and Tillamook Burn 50m. Together, Patrick and Lotti will take us on a captivating journey of their coach-athlete dynamic and share the insights and experiences that have fueled Lotti's extraordinary success.

In this episode, we will dive deep into the coach athlete relationship, exploring the fun factor of running, the winning perspective, and the delicate balance between expectations and wants when it comes to hiring a coach.

Patrick will share his expertise and insights on how having a coach can not only enhance your performance but also bring the fun back into your training. We'll discuss the importance of maintaining a winning perspective and how a coach can help you develop a mindset that pushes you to achieve your best.

We'll also address the common question of expectations versus wants when considering a coach. Are you looking for someone to guide you towards your desired outcomes, or are you seeking a coach who can help you discover and exceed your own expectations? Patrick and his athlete will shed light on this topic and provide valuable insights to help you make an informed decision.

So, lace up your trail running shoes, get ready for an insightful conversation, and let's embark on a journey that explores the joy, winning mindset, and aligning expectations with desires in the coach athlete relationship. 

Check out 
- Patrick's web site
- Lotti and her husband's knife shop: Amelio Knives

 

In this episode, we're joined by three incredible coaches - Ian Sharman, Dr. Joe Uhan, and Dr. Matt Laye, as well as our very own ChatGPT, a powerful language model that uses AI to provide insights and answers to our burning questions.

Together, we'll tackle some of the most common running myths and misconceptions that are often heard in the trail running community. From wearing a mask to simulate high altitude to carb-loading and hydration, we'll be covering a wide range of topics to help you separate fact from fiction.

Ian Sharman, Joe Uhan, and Dr. Matt Laye are all experienced athletes and coaches with a wealth of knowledge and expertise in the world of running, and they'll be sharing their insights and personal experiences to help you make informed decisions about your training and racing.  We will have them critique answers to common running myths as generated by the AI engine, ChatGPT.

So, join us as we delve into the world of running myths and learn how to become a smarter, more informed runner. Tune in to this episode of Trail Runner Nation and be sure to let us know what you think!

Check out Ian and Dr. Matt at Sharman Ultra

Check out Dr. Joe at Uhan Performance

Check out Dr. Matt at Idaho College of Osteopathic Medicine

On this episode, we're joined by Christopher McDougall, the author of the best-selling book Born to Run. Christopher's new book with coach Eric Orton, "Born to Run 2 - The Ultimate Training Guide.", which is a practical guide to running for everyone from amateurs to seasoned runners, about how to eat, race and train effectively.

Chris was one of our first guests when we started the podcast and we talked about his first book and how we are designed to run long distances. Now 14 years after the book was published, we ask Chris if he believes we are still born to run.

Check out the Born to run Xero Shoe
Check out the Born to Run Ultramarathon Extravaganza
Learn more about Chris and his great books at his web site

If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

Welcome to a new episode of Trail Runner Nation, the podcast that explores the sport of trail running and beyond. In this grab bag episode, we have our good friend Andy Jones-Wilkins, a frequent contributor over the years and host of the new "Crack a Brew with AJW" podcast. Season 2 of his podcast will be starting soon.  Don't miss an episode.  If you haven't listened to season 1, check out the great discussions he has with RD, Craig Thornley, Jim Walmsley, Anton Krupicka, Courtney Dauwalter, Ellie Greenwood, Nikki Kimball and Arlan Glick!

In this episode, we ask Andy what he learned from his first season.  He drops hints to his season 2 guests.  We also delve into various topics that are related to running and life. We talk about the Cactus Roulette, a crazy race at Clinton Lake State Park in Lawrence, Kansas.  Also mentioned is the resource book Fixing Your Feet by John Vonhof now in its 7th Edition.  Check out his website.  Find out why Andy and Don owe Scott a HUGE apology!

 

So whether you're a seasoned trail runner or a newbie, this episode has something for everyone. So grab your favorite beverage and tune in to Trail Runner Nation, where we explore the trails and the many paths that life can take us.

In this episode, we're joined by Dr. Eoin Everard, a physiotherapist with a PhD in Biomechanics, to discuss how to get to the starting line of a race or adventure in the best shape possible.

Dr. Everard is a certified athletic therapist who works with top athletes to help them perform at their peak. He's also an accomplished runner himself, boasting an impressive running resume that includes being a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.

In this episode, we'll explore the correct and most effective training plan for your unique physiology, whether you're a neuromuscular-type or aerobic-oriented runner. We'll also discuss how to keep your body healthy as you train, so you don't break down or get injured as you get closer to your event.

Check out Eoin's website HERE

He is also the author of the book Get to the Line in the Best shape possible - get the most out of the time and effort you put into your training - Free audio download 

Today, we are excited to have Jason Fitzgerald, founder of Strength Running and author of the book "Running for Health and Happiness", with us to discuss how to create a running workout plan based on your baseline mileage.

Article, “Baseline Mileage: A Better Way To Boost Weekly Running Mileage”

As runners, we know the importance of having a structured training plan to help us reach our goals and improve our overall performance. However, it can be challenging to know where to start, especially if you are a beginner or have never followed a training plan before.

That's why in this episode, Jason will walk us through the key steps in creating a personalized training plan that is tailored to your baseline mileage. Whether you are just starting out or looking to take your running to the next level, this episode is for you!

Jason Fitzgerald 
• hosts the podcast and website Strength Running.  
• is a USA Track & Field certified coach,
• frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, The Art of Manliness, Lifehacker and others.  

After you subscribe to his podcast, follow him on Twitter, Instagram and Youtube.

Floris Gierman, a close friend of ours, invited us to join him on his show to discuss our insights from conducting 615 podcast episodes featuring remarkable guests.  It was a delightful experience, and we thought it would be beneficial to share this episode with you. You can find Floris Gierman's podcast, The Extramilest Show, and his YouTube channel, where he interviews top-notch athletes, coaches, and health professionals, discussing ways to enhance your running abilities, health, and happiness.

Be sure to check out his website to find additional content including blog post, his "Personal Best" training program, and other running tips.

Floris is also a cofounder of PATH Projects.  You know how much we LOVE their gear.  Check them out.

one 2 training is one of the keys for injury-free longevity and improved performance.

 

Dr. Mark Cucuzzella rejoins The Nation to help us understand what zone 2 training is and how it can benefit us as endurance athletes.  Dr. Cucuzzella is an experienced runner and TRN’s resident MD.  He provides valuable insights and practical tips on how to incorporate zone 2 training into our routine.

·      How does training in zone 2 improve aerobic capacity, fat utilization and endurance?

·      How to determine your individual zone 2 heart rate or power zone?

·      How to structure a zone 2 training session: duration, intensity and frequency

·      Strategies to maintain zone 2 training intensity and avoid pushing too hard

·      How to make zone 2 training more engaging and enjoyable

·      How to balance zone 2 training with rest and recovery

 

Visit Dr. Mark's running store, the first minimalist running specialty store in North America, Two Rivers Treads.  Their staff can do video consultations and put you in the best shoe for your specific physiology.

 

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.

In today's episode, we'll be discussing a topic that is becoming increasingly important for athletes of all levels: continuous glucose monitoring.

For years, endurance athletes have relied on carbohydrates as a primary source of fuel during long runs, races, and training sessions. But what if you could track your glucose levels in real-time to optimize your performance and avoid hitting the dreaded "wall"? That's where continuous glucose monitoring comes in.

By wearing a small device that measures glucose levels in interstitial fluid, endurance athletes can gain valuable insights into their body's response to different types of fuel, exercise intensity, and even stress levels. This information can help you make more informed decisions about your nutrition, training, and recovery, leading to better performance and fewer setbacks.

In this episode, we'll hear from Kara Collier, co-founder and VP of Health and Chief Dietician at Nutrisense, in the field of continuous glucose monitoring and endurance sports, who will share her insights and experiences with this exciting technology. We'll discuss how to interpret glucose data, how to adjust your nutrition and training based on your readings, and how continuous glucose monitoring can help you reach your endurance goals.

If you are interested in trying a CGM, save $30 and get 1 month of free dietitian support by visiting Nutrisense.io/TRNand use the code TRN

Today, we're taking a closer look at creatine, a supplement commonly associated with building muscle and improving athletic performance, but did you know that it may also have benefits for your brain health and cognitive functioning?

Bob Seebohar is joining to help us understand some of the new research and benefits of creatine.  Bob is a true pioneer in the field of sports nutrition, having developed the groundbreaking Metabolic Efficiency training approach, which helps athletes to optimize their nutrition and fueling strategies to achieve their performance goals. He has also authored several books on sports nutrition, including "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat".

If you are interested in adding creatine to your diet, find a company that is "NSF Certified for Sport" or "Informed Sport Certified". Bob recommends either Klean Athlete or Thorne brands Start with 5-10 grams / day. 

Check out Bob's next run, the North Pole Marathon!

If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE.  He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.

Check out the tasty healthy snacks he invented at All-Around Snack Company.

He has been on TRN a couple other times including these three great episodes:

EP 517: Eat to Train 
EP 583: TRAINING PRINCIPLES - Nutrition 
EP 598: Intermittent Fasting- Will it Help or Hinder our Performance? 

Today we are going to explore the mental preparation and positive mindset needed to conquer the challenges of ultra running. Whether you're a seasoned veteran or a newcomer to the sport, this show is here to help you dig deep, push past your limits, and find the inner strength needed to succeed on the trails. Today we have two really tough runners, Hillary Allen and Addie Bracey, that will help us unlock the secrets and strategies you need to approach every adventure and race with confidence and determination. 

Hillary Allen is the author of the book, 'Out and Back, a Runner's Story of Survival Against All Odds'

LINK to Hillary's Tedx CU talk

LINK to Hillary's web site

Follow Addie’s running exploits on Facebook, Instagram and Twitter.

Today, we're discussing a topic that's close to many of our hearts: how to keep running, no matter your age. Whether you're a seasoned veteran or just starting out, age can be a big factor in how we approach our running. So let's dive in and find out what it takes to keep running, no matter your age with a few amazing runners: Liza Howard, Pam Reed and Krissy Moehl. Liza recently wrote a series of articles on aging in trail running at iRunFar.

We'll talk about the importance of setting goals and staying motivated. We'll also discuss some of the different types of goals you can set, such as personal bests, reaching a certain distance, or even just completing a race. We'll also talk about the importance of finding a support system and ways to stay motivated when the going gets tough.

We'll focus on the importance of staying healthy and injury-free. We'll talk about the benefits of strength training, stretching, and cross-training, and how they can help you stay injury-free. We'll also discuss the importance of listening to your body and adapting your training to your individual needs.

Finally we'll focus on the benefits of running as you age. We'll talk about how running can improve your physical and mental health, and how it can help you stay active and engaged as you get older. We'll also discuss how running can help you maintain your independence and keep you feeling young and vibrant.

We hope you enjoyed this discussion on how to keep running, no matter your age. Remember, it's never too late to start running, and no matter your age, you can still enjoy the many benefits of this amazing sport. 

If you want to learn more about our amazing guests

Visit Pam Reed HERE

Visit Krissy Moehl HERE and get her book, Running your First Ultra

Visit Liza Howard HERE or her coaching at Sharman Ultra

Do Something So Hard 1 Day a Year That It Profoundly Impacts the Other 364.

Misogi means “purification” in Japanese. It is a ritual that dates back to eighth-century Japan. It traditionally involved making the pilgrimage to an icy waterfall, symbolizing intense purification. Dr. Markus Elliot explains that “Misogi is not about physical accomplishment. It asks, ‘What are you mentally and spiritually willing to put yourself through to be a better human?"

In this episode, we are joined by frequent TRN guest and friend, elite runner and coach Adam Kimble to talk about how the Misogi approach might help us create new and rewarding adventures for trail runners. 

Some modern, evolved rules of Misogi can be

1. don’t die 
2. make it really hard - 50% chance of failure
3. make it weird
4. don't "socialize" your misogi

Misogi is more than a physical challenge. It brings in the mental and spiritual.  Misogi is very personal and different for everyone based on typography experience and skill. 

We learned about the Misogi Method in the book The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self

How to Contact Adam:

• Adam Kimble's web site
• Instagram
• Facebook
• Chasing Twilight: A Joy Journal for Runners (or available on Amazon)

After years of base training, AJW has put his podcast bib on and launching his own podcast, "Crack a Brew With AJW". Andy will have discussions with members of the trail and ultra-community to sit down, have a beverage and discuss running, life and how the two intersect. 

We play his first episode in its entirety with Courtney Dauwalter, fresh off her win at the Bandera 100K in January 2022 where she also won a Golden Ticket for the 2023 Western States 100. 

Andy has an amazing lineup of guests for his first season, and you will not want to miss them. We will be promoting how to find and subscribe to his podcast soon - our crew is still working on all the details. Follow AJW on Twitter, FaceBook or Instagram as we button up the details. Of course, we will let you know on all our channels where and when to listen and subscribe. 

If you want to learn more about Courtney, listen to these previous episodes with her

• Intuitive Training With Courtney Dauwalter
• EP 434 Courtney Dauwalter is a 4.4....What's Your GRIT Score?
• Courtney Dauwalter Sets the Bar at Moab 200: 238 miles in 57 Hours!!!

Hire Andy as a coach or check out his weekly article in the Tap Room at iRunFar

In this episode, we talk with Ultrarunning historian Davy Crockett, about another legendary ultramarathon runner who has been referred to as the "Greatest of All Time" (G.O.A.T.). Pam has won numerous ultramarathons, including the Badwater Ultramarathon, which is considered one of the toughest races in the world.

This is an incredibly inspiring conversation about one of the most accomplished ultramarathon runners of all time. Whether you're a runner yourself or just looking for motivation and inspiration, this episode is a must-listen. You can learn more about Pam in the article on Ultrarunning History.

Davy Crockett, the host of the podcast, "Ultrarunning History" 
Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.
Buy his recent book about Frank Hart. And listen to the first G.O.A.T. episode about Frank Hart.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Check out her interview with David Letterman
Previous interview with Pam Reed about "Visualization and Leaping Out of Your Comfort Zone"

Pam's website: http://www.pamreed.com/
Pam's Instagram: https://www.instagram.com/pamreed/
Pam's Twitter: https://twitter.com/pamreed

Today we are discussing the age-old question: are ice baths good for your health? It is a topic that has divided fitness enthusiasts and athletes for years, with some claiming that ice baths can help reduce muscle soreness and inflammation, while others argue that they can be harmful to the body. 

First, let us define what an ice bath is. An ice bath is a recovery method in which a person immerses their body in a tub of cold water and ice for a brief period, usually 10-15 minutes. The water temperature is typically around 50-59 degrees Fahrenheit. 

Now, let us dive into the potential benefits of ice baths. Some proponents of ice baths argue that the cold water can help reduce inflammation and muscle soreness after a workout. This is because cold water can constrict blood vessels, which can help reduce swelling and inflammation. In addition, cold water can numb nerve endings, which can provide temporary pain relief. 

However, it is important to note that the research on the effectiveness of ice baths is mixed. 

We decided to find out what the research has to say. Alex Hutchinson has written about the research multiple times and he joins The Nation to review the research and give us his opinion.

Alex mentioned the book The Sweet Spot: The Pleasures of Suffering and the Search for Meaning 

Here are some of his articles: 

• Ice baths, cryosaunas, sleep trackers: If it feels good, should you do it? 
• Do ice baths really fight inflammation? 
• The Ultimate (Evidence-Based) Guide to Recovery 

Follow Alex on Twitter 
Check out Sweat Science 
Alex'e MUST READ Book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance

We wanted to wrap up 2022 with one of our favorite type of episode, TRN Audio Magazine. Andy Jones-Wilkins joins us to discuss this and that with a guess the title game.

Links to stuff we mentioned:

• "Unbreakable" movie by JB Benna
• Born To Run book by Christopher McDougall
• Pied Piper of Trail Running short reel
• "Strong Downhills Late in Races May Determine the Fastest Finishers" by David Roche
• "The Hidden Factor That Explains Easy Run Pace" by Alex Hutchinson

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

Outcome goals are goals that focus on the end result or objective, while process goals are goals that focus on the steps or actions required to achieve the desired outcome. Outcome goals tend to be more specific and measurable, while process goals are more focused on the journey or process of achieving the outcome.

Coach Ian Sharman joins The Nation to discuss these different kinds of goals and helps us understand the pros and cons of each.

Outcome goals can be motivating because they provide a clear target to aim for, but they can also be discouraging if progress is slow or if setbacks occur. Process goals, on the other hand, can help to keep you on track and focused on the steps needed to achieve your outcome goal, which can lead to better long-term success.

Real Science of Sport podcast episode Ian mentioned regarding soccer penalty kicks.

Find out more about Sharman Ultra Coaching

Frank Hart rose to fame, popularity and wealth in the 1870 as one of the first African American athletes to break the color barrier as an ultra runner.

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to tell us this amazing story of Frank Hart and the early popularity of pedestrianism.

Get the book here. It's a great stocking stuffer!

Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Check out our earlier episode with Davy about the history of EP 556: The History of Ultrarunning

If this episode was interesting to you, you might like the episode we did on "Pedestrianism" two years ago.

We recently read a blog post from Charlotte Grysolle, "15 Learnings Between a Neuroscientist & Navy SEAL Officer".  This article was based on the Jocko podcast between Jocko Willink and Dr. Andrew Huberman, "332: Influence & Ownership Over Your Physiological & Psychological Being".  We enjoyed it so much we thought we'd have a casual discussion about six points we thought were interesting and how they relate to running.

• Optic Flow
• Expand your visual field
• Re-frame friction
• Dopamine peaks
• Physiological sigh
• Making mistakes is key for learning

Check out the "GOOD" video from Jocko.

Coach Ian Sharman is one of the most consistent and successful trail and ultra runners. This year he had a few A-races that didn't go as expected. We talk through why.

We discuss knowing when to back off and how to keep running sustainable for the long term.

Some items that we discussed and we promised to link:

• The Range Report Newsletter by David Epstein
• Book: Quit: The Power of Knowing When to Walk Away by Annie Duke
• Learn more about running in Bhutan!

Find out more about Sharman Ultra Coaching

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline:

• The Salt in Sports Drinks May Not be as Crucial as You Think
• How Pregnancy Affects Your Marathon Time

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. Previous Podcasts where we discuss the specific chapters of Endure:

• Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief
• Podcast #2: The Central Governor Theory, Pain and Training the Brain
• Podcast #3 : Oxygen, Fuel, and Zapping the Brain

Check out Alex’s other books:

• Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
• Big Ideas: 100 Modern Inventions That Have Transformed Our World
• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter
Check out Sweat Science

There has been a lot of hype around intermittent fasting for the last couple years but not a lot of decisive research or data.  Coach Bob Seebohar rejoins The Nation to help us understand what intermittent fasting is and what he knows about it and help us understand if there is any benefit for endurance athletes.

Bob Seebohar is a board certified specialist in sports dietetics, exercise physiology, and an NSCA certified strength and conditioning coach.  He is also the sports dietitian for the University of Denver women's gymnastic team and the University of Denver Athletics Department.

If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE.  He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.

Check out the tasty healthy snacks he invented at All-Around Snack Company.

He has been on TRN a couple other times including these two great episodes:

EP 517: Eat to Train
EP 583: TRAINING PRINCIPLES - Nutrition

Too often we mistake the terms "Trail Runner" and "Ultra Runner" as the same thing. They are not. In fact, running shorter distances can help us become better runners at any distance and better all around athletes.

Coach David Roche joins The Nation to talk about the benefits of running the next 5k or 10k turkey trot and how it helps us physiologically and biomechanically. It actually might be a whole lot of FUN TOO!

There are more people running ultras and especially longer ultras today. Are we moving to those longer distances too quickly? Is there benefit in running the shorter distances for a while before jumping into an event that takes all day?

David Roche is a 2-time USATF trail national champion and 3-time member of team USA. He is also part of the power duo of coaches at SWAP Running, along with his partner, Megan. They also a great book, The Happy Runner: Love the Process, Get Faster, Run Longer (you can listen to our book review with Megan and David HERE). Megan and David host a very fun and informative podcast, Some Work All Play Adventure Podcast. You can also find David as a frequent contributor at Trail Runner Magazine.

As a young runner, Steve Magness was a very fast runner, holding one of the fastest high school mile times at 4:01.  He was a model for toughness, pushing through the pain until he puked.  But this strategy failed as he continued trying to break the 4:00 barrier at the University of Houston.

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. In his new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS Steve looks at the science and helps us learn how to be more resilient and learn how to do hard things.

We did a chapter by chapter review of this book leading up to this episode. If you want to learn more listen to these episodes:

• Part 1 - Chapters 2,5,6
• Part 2 - Chapters 3,7,11
• Part 3 - Chapters 1,4,8,9,10

Steve is the co-founder of The Growth Equation, an online platform dedicated to the understanding and practice of performance and well-being. He also co-hosts The Growth Equation Podcast with Brad Stulberg and On Coaching Podcast with Jon Marcus. You can follow him on Twitter and Instagram @SteveMagness

Andy Jones-Wilkins joins us to wrap up this great book. Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

This is the part 3 and final chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 1, 4, 8, 9, and 10

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.

Our guest hosts are Andy Jones-Wilkins and Krissy Moehl.

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

Learn more about Krissy, preorder her book and consider her coaching services HERE 

Ryan Hall is a retired American long-distance runner.  He holds the American marathon record of 2:04:58 (Boston 2011) AND the half-marathon record of 59:43 (the first American to break the one-hour mark!)  He is a two-time Olympian and author of the recent book, Run the Mile You’re In.

 

Ryan joins us to talk about his transition from professional running to coaching, powerlifting, author, husband, and dad.

 

You can follow Ryan and learn more about

• his coaching at Run Free Training
• his web site Ryan and Sara Hall
• watch his video from the challenge “Chop Wood, Carry Water”
• follow Ryan on Instagram: @RyanHall3
• listen to his podcast Run Free

This is the part 2 of our chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 3, 7, and 11.

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.

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

Tapering is typically thought of as a physical reduction in ones physical stresses from training.  In today's episode, we talk about the mental part of a taper - getting ready for that big day.

Todd Larsen and Bob Crowley join us to talk about Todd's recent A-Race that didn't go as planned and his analysis of why.

This is the first part of our chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 2, 5 and 6

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.

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

Brad Kearns has been striving for peak performance, healthy living and fitness.  Recently his thinking of nutrition was challenged on his B.rad podcast by a guest, Jay Feldman.  We thought this was interesting enough to invite Brad back to discuss his new thoughts.  Brad might get you to rethink your nutrition and start a discussion with your running friends.

Brad Kearns is a New York Times bestselling author, Guinness World Record setting professional Speed golfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete.

Brad has written over twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and host of numerous online multimedia educational courses at BradKearns.com. In 2017, The Keto Reset Diet (co-authored with Mark Sisson) became New York Times bestseller, and #1 ranked overall bestselling book on amazon.com for two days. 

He promotes the importance of performing a daily morning exercise routine for a natural energy boost, improved strength, mobility and flexibility, and better focus and discipline in all areas of life.

Most runners don’t like strength training, including many of our experts in this episode.  Our experts discuss why it is important, how we can implement it into our training program and the benefits.

Michael Wardian is a great example of how strength training can help him become one of the best consistent ultra athletes with over 300 marathons and ultras.  He has many accomplishments including setting the record world record time in 7 marathons on 7 continents in 7 days and just completed a transcontinental run, “Running Home” in 61 days.  Check him out on Instagram or learn more on his web site.  Check out this video showing Mike’s three core strength exercises that you can do anywhere (dead bugs, bridge, bird dog)!

Jason Fitzgerald had to be on this strength running episode because he has a podcast and website dedicated to the subject, Strength Running.  Jason is a USA Track & Field certified coach, and frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, The Art of Manliness, Lifehacker and others.  He has been running competitively since 1998 and competitively in the 3,000m Steeplechase.  After you subscribe to his podcast, follow him on Twitter, Instagram and Youtube.

Brad Kearns is a top endurance and multisport athlete, author, podcaster and coach.  Check out more at:

• The Primal Endurancebook
• Primal Blueprintweb site
• Rad Podcast
• Primal Endurance Podcast

Alex Hutchinson has studied and written about strength training  at Outsideonline.  Here are some articles you might be interested in:

• a general grab-bag of info about strength training
• the link between strength training and running economy
• strength training and longevity
• figure out how many reps to do based on subjective effort

Alex 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.

Professional Headmaster and 2nd place finisher of the 2005 Western States 100, Andy Jones-Wilkins, join us to write the latest edition of Audio Magazine. The Authors dug deep to come up with topics that will keep you up to date and informed about trail running.

Since there was so much trash talking leading up to this recording, we kindly ask our listeners to rank the magazine articles best to worst. Click this link to participate in the poll. There might be some high stakes and bragging rights based on the results, which, of course, we will share with The Nation.

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

Runner, Coach, and Author Matt Fitzgerald has a new book out, On Pace, Discover How to Run Every Race at Your Real Limit.

If you go to the link you can get the first chapter for FREE!!!!

Matt helps us undersand why pacing matters, why it is difficult to do, and how to become better at it.

Find out more about Matt:
- Matt's primary web page
- Matt's training page with coaching plans

Sports Nutrition expert, Ashley Reaver, rejoins The Nation to discuss 5 additional biomarkers that endurance athletes should be aware of.  These biomarkers can help (or hinder) functions within the body like buiding red blood cells, help in recovery, energy and other body functions.

Biomarkers help us understand what is going on inside our bodies.  Ashley helped us understand the top 5 biomarkers in a previous episode.    In this episode identifies five additional biomarkers, why they are important, what is the normal range and what can we do to correct them if they are outside the normal range.

Ashley Reaver is a registered sports dietician with a masters in Nutrition Science and Policy.  She offers nutrition counseling in her private practice and a full-time teacher of nutrition and dietetics courses at the University of California, Berkeley.  She is also the lead nutritional scientist at Inside Tracker.

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

We all are part of The Nation. What does that mean. How does The Nation look? What gear do we use? There have been a few surveys conducted in 2022 that help us understand.

• Check out the ITRA Survey
• ATRA also conducted a Survey

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

Endurance runners love to eat!  However nutrition for endurance running can be a moving target.  Experimentation is key and once you think you have it figured out, you don't.  We found four nutritional experts to help us understand more about nutrition.  

• Meredith Terranova, experienced ultra runner, swimmer and athlete with a degree in Human Nutrition and Consumer Science.  Check out her website with coaching options.
• Matt Fitzgerald, Athlete, Coach, Author and Speaker is a certified sports nutritionist including many on nutrition.  Check out his new running camp concept, Endeavorun
• Stephanie Howe is a PhD in Nutrition and Exercise Science and elite athlete.  Check out her coaching and web site with many great recipes
• Bob Seebohar is a board certified specialist in Sports Dietetics and former director of sports nutrtition for the University of Florida and served as a sports dietitian for the US Olympic Committee.  Hire him as a coach

 

Elite runner, Tim Tollefson, had a great spring training and racing leading up to his A-race, the Western States 100 Endurance Run.  His expectations were high and many thought he would be able to best his 2021 fifth place finish.  Tim joins us to shares what he experienced and the lessons he learned. 

Be to check out and register for Tim's Mammoth Trail Fest on Sept 22-25, 2022.

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

Do you have a hot adventure or race you are preparing for?  Corrine Malcolm helps The Nation understand what we can do to improve our chances for success.

Corrine breaks down these science-based strategies for getting cool before your adventure and staying cool when you are running.

We reference her article from iRunFar she wrote.

Find out how Corrine can become your Coach

Follow Corrine on Instagram and Twitter

Do you have an adventure or race at high altitude this summer?  You will want to listen to Coach Ian Sharman teach us about the ins and outs of how to adapt most effectively.

Ian has experience at altitude.  He is a four-time winner of the high-altitude Leadville 100 (lowest point is over 9000' and climbing up to 12,532').

We talk about

• when do you need to consider acclimatization
• where to train
• how to train
• how soon should you be at the event
• what if you don't have time to spend at altitude

Check out his article "High Altitude Training" in Ultra Running Magazine

Find out more about Sharman Ultra Coaching

What are the biggest misconceptions that endurance athletes have about nutrition?  Dr. Patrick Davitt, Assistant Professor of Kinesiology and Program Director for Exercise Physiology at the Saint Joseph's University, joins us The Nation to help us understand some important information about nutrition as it relates to endurane sports.  Patrick has practical experience as an avid and accomplished member of our community of trail runners!  Should we taper our nutrition prior to a race?  Can we train our gut similar to our cardiovascular system?

Find out more about Dr. Davitt at CTW Endurance

One of our favorite topics at TRN is sleep. Sleep is the time our bodies adapt to the training stimulus.  Alexey Guzey, a researcher, writer and co-founder and executive director of New Science joins us to shed more light on this important part of our training.  We cover many topics like:

• What are the myths of sleep?
• Why do we sleep?
• Is it OK to feel sleepy?
• Should we get as much sleep as our body wants?
• Can we over sleep?
• Can we bank sleep?
• Can we catch up on sleep?
• Depression and sleep

Check out this past episode about Matthew Walker's book, "Why We Sleep"

Take a look at a couple of Alexey's articles on sleep:

Thesis on Sleep
Alexey's take on Matthew Walker's book, "Why We Sleep"

You can learn more about Alexey at Guzey.com, follow him on twitter or learn more about New Science

 

Western States 100 is this weekend.  International runners represent nearly 1/3 of the entrants.  We recorded this episode live with these international runners at a local running store in Auburn California, The Aid Station.  Course experts, Tim Twietmeyer and Ian Sharman join us to help these runners understand the course and how to develop a strategy for success.  Many of these strategies can translate into your trail adventures and races.

HERE is a link to a course map and elevation profile.

Link to Joe Uhan's iRunFar articles:
- The Western States Killing Machine - Part 1
- The Western States Killing Machine - Part 2

Sharman Ultra Coaching

Merry Statesmas!

They 2022 running of the iconic Western States 100 is next weekend.  We sit down with Andy Jones-Wilkins to get his take on this year's race.  There will be 385 amazing stories from each of the starters this year.  We highlight some of the ones that you might want to watch unfold.

Joe Uhan's iRunFar articles, "Western State Killing Machine": Part 1 & Part 2

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

Pacing can be an art and a science.  In this episode we bring on four experts to help us understand what a good pacer is and isn't / does and doesn't.

Scotty Mills, Coach Jimmy Dean Freeman, Coach Meghan Canfield, and Andy Jones-Wilkins share their wisdom as racers and pacers.  What makes a good one?

 

Here are some previous episodes we have done on pacing:

• Pacing: How to Be the Best Pacer with Victor Ballesteros
• Pacing and Crewing with Dominic and Katie

Check out SoCal Coyotes

Check out Meghan's coaching site

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

It has been a while since the last publication of the Audio Magazine.  We invited some of our favorite witty guest to make it fun.

Each person comes with a title of their article. The other participants guess what the article is about and then we discuss.

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

Warren Pole,  one of the founders of 33 Fuel. They recently started a podcast that is devoted to endurance fueling: 33Fuel Podcast

Biomarkers help us understand what is going on inside our bodies.  There are many that are very important to endurance athletes.  In this episode Ashley Reaver helps us identify five of these biomarkers, why they are important, what is the normal range and what can we do to correct them if they are outside the normal range.

Ashley Reaver is a registered sports dietician with a masters in Nutrition Science and Policy.  She offers nutrition counseling in her private practice and a full-time teacher of nutrition and dietetics courses at the University of California, Berkeley.  She is also the lead nutritional scientist at Inside Tracker.

Don recently came across an article by Mariska van Sprundel, "Running and the Science of Mental Toughness". We love talking about the mental side of our sport and thought Dr. Rob Bell would be an excellent guest for the topic. Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience.  

2 of the 7 books Rob has written::
- Puke & Rally: It's Not About the Setback, It's About the Comeback - listen to our episode on the book HERE
- No One Gets There Alone

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

Rob is running the Dances With Dirt 50K this weekend! He will be the one smiling!

What does consistency mean to you? Returning guest, Adam Kimble joins The Nation to discuss the long-term benefits of consistency.  Could consistency be the holy grail of training success?

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

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline:

• Why Cyclists Can Handle Heat Better than Runners
• New Data on How Your Arm Swing Affects Running
• Do Endurance Athletes Get More Cavities?

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. Previous Podcasts where we discuss the specific chapters of Endure:

• Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief
• Podcast #2: The Central Governor Theory, Pain and Training the Brain
• Podcast #3 : Oxygen, Fuel, and Zapping the Brain

Check out Alex’s other books:

• Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
• Big Ideas: 100 Modern Inventions That Have Transformed Our World
• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter
Check out Sweat Science

Our good friend and running doctor, Mark Cucuzzella, joins us again to discuss common medical issues that you might experience on the trail, causes and treatments.

• Dr. Mark's Run for Your Life Podcast
• Dr. Mark's book, "Run for Your Life"

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!

Head Coach and Executive Director of the Hoka Northern Arizona Elite Team, aka Hoka NAZ Elite, Ben Rosario helps us understand how the pros train.  You might be surprised that there are many things they do that you can too!  Regardless of your ability level, age, or experience, we can learn some key principles that will help us run faster and/or further.  

1. Sleep
2. Nutrition
3. Strength Training (you don’t have to have a gym membership)
4. Stretching
5. Taking it easy on easy days
6. BONUS – Pacing

You can learn more in the book he co-authored with Matt Fitzgerald, In their new book, Run Like a Pro (Even If You’re Slow): Elite Tools and Tips for Runners at Every Level,  they help us understand that we can reach our potential if we include some of these training techniques and strategies.

A few weeks ago we spoke with Addie Bracy about mental training.  We loved it so much we bought her book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success, and asked AJW if he would join us to talk about the principles she writes about.

Visit her mental performance page at Strive Mental Performance

We often see photos of people, especially outside the USA, running with poles.  Running with poles can be more efficient - using both legs and arms to help you uphills.  Have you ever considered running with poles or not sure how to use them proplerly?  In this month's Training Principles episode, we get some sound advice from four professional runners, Max King, Courtney Dauwalter, Sabrina Stanley, and Tim Tollefson on how to be successful with poles.

Check out

• Max King's runnning camp
• Sabrina's coaching

Check our Leki, if you want the best poles on the trail.

Runner, coach, certified nutritionist and author Matt Fitzgerald teams up with the coach of the Hoka Northern Arizona Elite team, Ben Rosario, to help us understand how the pros run.  In their new book, they help us understand that we can reach our potential if we include some of these training techniques and strategies.

Matt has been on TRN ten previous times including the episode we referenced, How Bad Do you Want It?

Find out more about Matt and coaching at 8020endurance.com 

We've all heard the saying, "Ultra running is 90% mental and the rest is in your head". Addie Bracy a sports and performance phychologist rejoins The Nation to dive deep into this oft-times neglected part of our training.  We discuss mental toughness and how it correlates to performance, mental distractions, and how to get into the "zone".

Check out her book, book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success

Visit her mental performance page at Strive Mental Performance

Trails can be intimidating with varying technical challenges.  Four coaches from Sharman Ultra Coaching help us understand these challenges and give us some tips on how to feel more comfortable.

Ian Sharman, Liza Howard, Hillary Allen and Addie Bracy  are all excellent technical trail runners and share their knowledge with us.

Learn more about mental training at Addie's web site: strivementalperformance.com

or her new book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success

FInd out more about Hillary Allen HERE

Find out more about Liza Howard HERE

Check out Liza's great camp for veterans and their families HERE

Sometimes we just have to have a light fun episode.  We invited Andy Jones-Wilkins to join us on a new type of episode, Spin the Bottle, a randomized vocabulary game.  Join us and play along.

We referenced AJW's postmortem episode shortly after his first DNF. HERE is that episode.

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

Dr. Megan Roche helps us all, men and women, understand the physiological differences that women have and how it might be an advantage.

Dr. Roche is an MD and current PhD candidate at Standford University working on epidemiology, focused on population health and genetics for athletes, spedifically women.  she is also a freaking fast runner:

• 2016 USATF Trail Runner of the Year
• 5-time national champion
• North American Mountain Running Champion
• 6-time member of team USA

She is the co-author of, The Happy Runner: Love the Process, Get Faster, Run Longer and co-host of the popular podcast, "Some Work, All Play"

You can also hire her or their coaches at SWAPRunning.

Check out this past episode with Megan and David about their book.

In our second monthly installment of Training Principles, we attack the subject of consistency.  Joining us on this episode are some amazing coaches and consistent runners.  We chose some running and coaching couples for this episode:

Megan Roche: Consistency in Speed
Happy Running Coaching
Some Work, All Play podcast
Book: The Happy Runner: Love the Process, Get Faster, Run Longer

David Roche: Consistency in aerobic development

Emily (Harrison) Torrence: Consistency will help you run injury free
Sundog Running Coaching, Running camp and Racing

Ian Torrence: Consistency and goal setting-both within a season and within an event

Eric Clifton was inducted into the American UltraRunning Hall of Fame in 2021.  He was the fastest and most dominating 100-mile trail runner in the 1990s. He has amassed more than 60 ultra wins and his win ratio at the 100-mile distance is staggering 17 wins of his 31 finishes and more than 20 course records.  His strategy was very different from the norm back then.  And get this....He has 19 years of his career where he won at least one ultra. We sit down and talk with Eric about his experiences back in the early 90s and how he went against conventional wisdom to race the way he wanted to race.  He talks about how running saved his life.

Be sure to listen to his complete story on UtraRunning History Podcast.

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to help us understand our community’s history and helps us better understand our tribe's culture. 

Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Are you new to trail or ultra running? Are you interested in testing the a new distance?  Krissy Moehl wrote the book that can help you. We talk with Krissy about her updated second edition of the book and how it can help you become a better runner. We mentioned a video of Roch Horton talking about the Kroker's Canteen aid station at Hardrock 100

Learn more about Krissy, preorder her book and consider her coaching services HERE 

Are you looking to begin running?  Are you having trouble with consistent running?  Are you wanting to take your running to a new level?  This episode will help.

Adam Kimble recommended the James Clear Book, Atomic Habits, to us a few months ago.  We read it and realized there are many tools in this book that can help us develop habits that will propel us to becoming better runners.  

Here is the episode where Adam introduced us to the book: EP 541: Improving Performance Through the Aggregation of Marginal Gains

In 2022, we will be doing a monthly episode focused on Training Principles.  In this episode, we start with the principle of Quality Training.

We have invited four experts to give their take on quality training:

Sally McRae: strength training = injury prevention
Sally's Web site

Patrick Reagan: disciplined recovery runs
Patrick's coaching site

Adam Kimble: variety
Adam's coaching site

Ian Sharman: have a purpose
Ian's coaching site

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

 

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".  

 

 

 

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

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