Trail conversation with Don and Scott

Travis Macy, professional ultra-endurance athlete, coach, teacher, husband and father of two joins us to talk about his new book, "The Ultra Mindset: An Endurance Champion's 8 Core Principles for Success in Business, Sports and Life".  This book is a set of simple principles for daily life that includes embracing fear, rewriting the stories we tell ourselves, and mastering the art of asking for help.

"We constantly send our kids -and ourselves- the message that if you struggle something is wrong.  If you're doing something right, it will feel nice and easy; it will be fun.  Struggle should be halted as soon as possible at all times because it will probably lead to suffering and, even worse, failure.  The problem with the message above is that it flies in the face of what we know to be the truth about learning and general process, namely, that if you never struggled, growth is almost impossible because lack of growth only shows complacency with in a comfort zone." - The Ultra Mindset

The book is available at most book outlets including Amazon and available to listen on Audible.

Ryan Sandes joins us to talk about his recent FKT at Cape Town Table Mountain.  We talk about training, racing, mental toughness and how running can prepare us for life's challenges. And a host of other topics that happen when your sitting down and chatting with a runner for 60 minutes!

Find Ryans Website here at RyanSandes.com     

Warren Pole joins The Nation to discuss the finer DOs and DON'Ts of Ultra Running.  We build on an article from Competitor Magazine, "Dos and Dont's From Top Ultramarathoners"  and an article from Outside Magazine, "Hal Koerner's Ultrarunning Commandments"

John Hinds is the founder and owner of Cadence® Insoles. He has been involved in athletics since he was a kid and in search of the perfect insole ever since. For the last 22 + years he has been a physical therapist focusing on orthopedic and sports rehabilitation, helping people get back on their feet as quickly as possible. John joins The Nation to answer some of these questions:

• Who should use insoles?  Who shouldn't?
• Who should go the the podiatrist?
• Does my foot weaken and become dependent?
• When can you use an over-the-counter insole?
• Do they wear out?
• Do I need to spend my whole paycheck to get good insoles?
• How do insoles differ?
• How are Cadence® Insoles different?

Get a 15% discount on Cadence® Insoles when you purchase on their online store and enter coupon code: TRN15

One part of the Ultra 168 team, Marcus Warner, joins The Nation to discus an article they wrote.  Dan and Marcus reside in the drop bear capital of the world, Sydney, Australia.  They began the blog/website to share their passion for the trails and has evolved into a great resource for our community, wherever in the world you live.

Video of Marcus being chased by a bear on the Western States Trail.

Like them on Facebook

Follow them on Twitter

The Nation has received some opposing views from our latest podcast, "You Can Help Save the Pacific Crest Trail".  Mike Miller, an environmental biologist and trail runner, joins us for a different view of the PCTA's recent stance on trail racing.

What do you think?

 Candice Burt joins us to share the news and point us to the petition 

The Pacific Crest Trail Association (PCTA) is lobbying and advising the USDA Forest Service to ban recreational events on the Pacific Crest Trail (PCT). If they succeed, no new trail running events nor growth of existing events will be allowed on the PCT.  Our existing trail running events could also be in jeopardy of receiving future permits.  Read about the PCTA's stance HERE

Please join The Nation by speaking out against this ill-advised policy by

• Signing the petition that Candice Burt created
• Consider posting on the PCTA facebook  page and commenting on their post about their stance with your opinion. The more we express ourselves, the more the PCTA and USDA Forest Service will understand our point of view and the size of the trail running community
• Call Beth Boyst, the Pacific Crest Trail Administrator for the USDA Forest Service: bboyst@fs.fed.us (707) 562-8881 to express your concerns
• Share your concern with your social media group and encourage them to stand with The Nation!

Right now the PCT is being threatened, tomorrow it could be your favorite trail or race! 

Rob Rhodes joins The Nation to tell us about he biggest film festival for runners that is taking place all over the world!  The Trails In Motion is an annual international film tour that brings a collection of the finest trail and ultra running films to passionate audiences around the world. Join like-minded trail runners and adventure sports enthusiasts at film festival-styled events in more than 25 countries.

You can find a screening HERE 

Rob also started and leads a group for trail runners in the San Francisco Bay area called the Bay Trail Runners

Today is Pam Reed's 54th Birthday.  She celebrated by going on a 20-mile run and joining The Nation.  She has completed over 110 ultramarathons with a list of amazing accomplishments:

• 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"
  • Get the audio book for Free using the coupon code: TRNation at Audible

She recently finished The Arrowhead 135 that takes place in the coldest part of winter in the coldest city in the lower 48 states, Northern Minnesota).  The average finish rate is less than 50%.  She finished 15th overall and 2nd Female!

Pam joins The Nation to discuss how visualization has aided her to successfully completing over 110 ultramarathons.  She discusses how to step outside your comfort zone and attempt something hard.

Check out her interview with David Letterman

Ryan Green, Phd, ATC teaches us the steps you can take for a lifetime of running enjoyment.

Stuff we mentioned:  Candice Burt's 200/100 daily workout

Running Times Masters Runners 10-Minute Strength Circuit

Book, "Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul" by Stuart Brown

Contact Dr. Green at ryan@varsityrunning.com or visit his web site: Varsity Running

Check out Candice's amazing races at Destination Trail Run

Here is the Dr. Green's presentation we referenced: run for your life

PARTNERS OF THE NATION

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Take the Tailwind Challenge at: Tailwind Nutrition   

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Coach Jimmy Dean Freeman joins The Nation to walk down memory lane.  34 years ago Ultrarunning Magazine published its first issue.  What has changed in the last 34 years?  You'd be surprised.

Take a look at the old issue HERE

JDF's dancing belt

PARTNERS OF THE NATION

Get 20% off your entire order at Injinji using TRNation code at checkout.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Coach Greg McMillan, Mcmillan Running, joins the Nation to discuss how to peak, prepare and work through the inevitable freak out that we feel as we get close to race day.  His book, Surviving the Marathon Freak-Out, is a great handbook that the novice to experienced runner can use to help successfully prepare for your next race.

Check out the video of Dick and Rick Hoyt

Prefious Podcast with Greg:  Give it a Rest with Greg McMillan

Check out Candice Burt too!

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your entire Injinji order by entering code: TRNATION at checkout (Valid in the U.S. only)

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Athlete, coach, nutritionist and writer, Matt Fitzgerald, joins The Nation again to discuss how the brain works in training, racing and athletic performance.  He discusses specific training programs that can help you can improve your performance.  Get his book, "Brain Training for Runners"

• How is Brain Training different from mental training?
• 2 Feedback loops: collective, objective and subjective
• Periodization
• The 2 walls
• high intensity training during base training
• 4 phases of brain training
• how plyometrics can help your effeciency
• Anticipatory Regulation

Learn more from Matt's new coaching portal at PEAR Sports

Matt's other podcasts with The Nation:

Matt Fitzgerald - The Mind-Body Method of Running by Feel

Curing Folks of Diet Cult Brainwashing - Matt Fitzgerald

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your entire Injinji order by entering code: TRNATION at checkout (Valid in the U.S. only)

Jason Robillard is a writer, ultrarunner, recreational pro MMA fighter, occasional teacher, and running coach.  He has written a few books on ultrarunning including:

• The Ultimate Guide to Trail Running and Ultramarathons: Expert Advice, and Some Humor on Training, Competing, Gummy Bears, Snot Rockets and more
• The Barefoot Running Book: The Art and Science of Barefoot and Minimalist Shoe Running

He joins Sally McRae, Warren Pole and the Nation to discuss the "Pulitzer Prize-winning" novel, "Never Wipe Your Ass with a Squirrel: A trail running, ultramarathon and wilderness survival guide for weird folks"

Some of the topics covered are:

• Running Naked
• Boob wobble (and junk wobble)
• How to get rid of annoying running partners
• Qualities of good running partners

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

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Candice Burt joins us from Hawaii, where she is preparing for her third running of the HURT 100.   Faith Lehman (Goss) comes out of retirement to join in this not-so-heated debate about the pros and cons of being in a relationship with an ultra-runner.

Check out all of Candice's RACES including the second running of the Tahoe 200 and the brand new Bigfoot 200/120 race in the Pacific Northwest.

Candice runs for Ultimate Direction.

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

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Dr. Mark Cucuzzella joins us again to discuss:

• Running a 50 mile run on minimal training
• Racing for fun without stress
• The Magic of Human Facia
• Foam Rolling

For more incredible information, go to the Natural Running Center

Watch the 8:26 Video of efficient running

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

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On your New Year's run, tune into Andy Jones-Wilkins and Ian Torrence as they reflect on the highlights and changes in trail running in 2014.  Topics include:

• Where has shoe evolution gone in 2014
• "Don't fool with Mother Nature"
• Kilian's dominance
• Ultra Runners of the Year vs. longevity
• Ian's WS100 2015 training
• Birth and rise of the 200-mile race
• Changes in big race qualifications & how that drives changes in other races
• Has our culture changed in 2014?
• Growth of the sport
• The rise of ultra coaches
• The expansion of the trail running movies
• 2015 predictions

You can get coaching from Ian at McMillan Running

You can get coaching from AJW via irunfar.com

AJW Race: Thomas Jefferson 100K

Ian Torrence Races: Flagstaff to Grand Canyon Stagecoach 100 M

Gaspin' In the Aspen

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Jimmy Dean Freeman and Sally McRae join The Nation to answer random questions from call in Nation Members.

Enjoy this fun and entertaining podcast on your holiday run!

Merry Christmas and Happy Holidays to The Nation!

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Hal Koerner is a champion ultrarunner, shoe store owner, coach, race director, and movie star

Hal joins The Nation to talk about

• his newly published book, “Hal Koerner’s Field Guide to Ultra Running”
• his 2013 Fastest Known Time record on the John Muir Trail with team mate, Mike Wolfe and the newly released Journey Film, “The Long Haul”
• Most common questions runner ask him in his store
• How to properly pass on a single track

See The Long Haul Trailer #1 & Trailer #2

Read Mike Wolfe’s account of their FKT record HERE

Visit Rogue Valley Runners

Check out some of Hal’s races:

Pine to Palm

Lithia Loop

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Brian MacKenzie, founder of crossfit endurance, ultrarunner and co-author of "Unbreakable Runner, Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong" with T.J. Murphy

joins The Nation to talk about how you can train for lifelong healthy and sustainable running by incorporating crossfit endurance training.  The main principles include

• Develop correct and efficient running skills
• Build running endurance without injury
• Build functional strength, conditioning and mobility
• Focus on nutrition

Get the book HERE

Brian's other book, " Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training"

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Dr. Phil Maffetone joins TRN to talk about his new

book, "1:59:The Sub-Two-Hour Marathon Is Within

Reach—Here’s How It Will Go Down, and What It Can

Teach All Runners about”

Although 90% of us are not going to be in contention of running that fast, each of us has our own “1:59”: getting in better shape, finishing a ½ marathon, running without injury for a long time, breaking a 24-hour 100-miler, etc.

Dr. Phil explains that there are small improvements that we can make that will allow us to attain our ultimate goals.

Get the book HERE

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Dr. Steve Gangemi (aka the sock doc) joins TRN

for grab bag Drop Bag

Topics include:

• Weirdest thing you have seen on the trail
• Importance of rest
• Mitochondrial Bio-genesis
• Perfume / Cologne debate
• Consistency in training
• Do you have the C & D?
• Foam Rolling

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Ultrarunner of the year, Rob Krar, drops in to discuss

• How he got started
• How to juggle training and racing with a demanding job and family
• His training philosophy and how it has changed
• Plans for the future
• His beard, of course!

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Sports nutrition for endurance athletes has changed in the last 20 years. What you need to Know.

• What new theories have been discovered?
• Has nutrient timing changed?
• Have our bodies changed?
• Has training and racing nutrition changed?
• Are all sugars created equal?  Which is best for me? When?
• "Train Low, Race High" philosophy

Check out this book: Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong

Previous Podcasts with Sunny:

• Unbreakable review with Sunny Blende
• Ultrafuel for Ultrarunners 
• Fueling for your first Ultra
• Metabolic Efficiency Training
• Fueling In The Heat
• Carb Burning vs. Fat Burning

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PARTNERS OF THE NATION

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Veteran ultrarunner, Monica Moore, joins The Nation with her coach, Seth Kotelnicki to explain how she trained for the recent Pine to Palm 100 in an nontraditional way.  Seth Kotelnicki is the owner of The Ranch Athletics.  His training method develops mental and physical endurance by concentrating on:

1. Perfect efficient running form (i.e. The Pose Method)
2. Strong core and intense, regular power lifting
3. Regular moderate-length training runs

Find out more about Coach Seth, his gym and training methods on

Facebook        Twitter        Instagram      YouTube

Check out links of our CoHosts, Sally McRae and Billy Yang

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out (Valid in the USA only)

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Ian Torrence has been a busy guy this summer participating in 9 races thus far - and winning 3 of them!  He joins us to talk about his recent race, Stagecoach 100, that he directed and had to cancel due to weather threats.  Ian then opens the TRN grab bag for a lively discussion on surprise topics.

You can tap into Ian's coaching skills at McMillan Running

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get 20% off your purchase of INJINJI socks and wearbles by typing in the coupon code "TRNation" at check out.

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Geoff Roes is one of the best ultra trail runners to participate in this sport.  He has won many races and set course record on many of the most difficult 100-mile races in the United States including:

• Susitna 100 CR
• Resurrection Pass 100 CR
• 2-time winner: Wasatch Front 100
• Hurt 100 CR
• The Bear 100
• Western States 100 CR
• Santa Barbara 100 CR by over 3-1/2 hours!

He was captured in the JB Benna film, Unbreakable, when he pulled off one of the greatest athletic come backs of all time!

Geoff elaborates on his recent article he wrote in Ultrarunning Magazine.  He began having severe symptoms affecting nearly every system of his body and how he has tirelessly struggled to understand the cause and remedy.  Although still not sure why or how this came upon him, he has come to peace with the joy of running and taking each day by day.

Check out Geoff's Alaska Running Camp

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get $5 off your first purchase at HARRYS by using the promo code "TRN" at check out.

Dr. Nicholas Romanov is a two-time Olympic coach and creator of the Pose Method of running, which uses gravity as the primary force for forward movement, instead of muscular energy.  He is a world-renowned sports scientist who as consulted with elite athletes, professional sports teams, and the National Triathlon teams of Great Britain, United States, Mexico and Russia.

Supported by his latest research, his new thoroughly-illustrated book, "The Running Revolution: How to Run Faster, Farther, and Injury-Free--for Life" Dr. Romanov explains how our bodies were meant to run and provides the new rules for running faster, longer and stronger:

• 10 lessons to master correct running form
• How to gauge your own body's training needs,
• Simple training programs for different distances

Check out this VIDEO.

The book is now on sale anywhere you buy books.  AMAZON

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get a free audio book download at Audible

Ashley Walsh rejoins Trail Runner Nation to discuss some common norms that you should question:

1. You don’t have to get faster
2. You don’t need to run long on weekends
3. You don’t need a sponsor
4. You don’t need to apologize for a crappy race on social media

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Congratulations to Jimmy Dean Freeman and Andy Kumeda for completing the Original Six Hundo Challenge (aka The Last Great Race):

• Old Dominion, June 7, 2014
• Western States, June 28, 2014
• Vermont Trail, July 19, 2014
• Angeles Crest, August 2, 2014
• Leadville Trail, August 16, 2014
• Wasatch Front, September 5, 2014

They join a very small group of 35 athletes to have completed this task since 1989:

Last Great Race Finishers

Last Great Race Statistics

Joe Kulak, Last Great Race record holder (114:23:49 set in 2003), joins The Nation to talk about Jimmy and Andy's incredible accomplishment.

You can't run Six 100-mile races without your feet.  Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage.  Get FREE shipping by using TRN2014 at checkout.

Victor Ballesteros was the second place finisher at the inaugural Tahoe 200 mile Endurance Race beginning on Friday, September 5, 2014.  This 100-hour limited run circumnavigates Lake Tahoe in California.  With over 39,800 feet (12,131 meters) of ascent and 39,800 feet of descent, it proved to be one heck of a challenge for the 90 warriors that toed the line.

Candice Burt, the race director (masochist), of the race joins as co-host.  We were pleased to learn that an amazing 67% of the starters finished the race! Listen in to find out what this beast was all about, how this distance differs from your run-of-the-mill 100-miler.

Victor is CEO of Victory Sportdesign, THE best gear / drop bag available and works at San Francisco Running Company

Victor's band, Voodoo Switch, plays the outgoing music on this podcast, "Waiting"

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.

Candice Burt rejoins The Nation to discuss the Tahoe 200, the first 200-mile race in North America.  The race will begin on Friday, September 5 and cutoff is the following Tuesday, September 9.  The race will be covered by

• Candice's article, How to be Tough as Nails Mentally for Your 100 Miler
• Link to study on smiling

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.

Join TRN and follow Jimmy Dean Freeman and Andy Kumeda as they take on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC

Stan Jensen, caretaker for www.run100s.com joins us as Jimmy and Andy's mentor. Jimmy & Andy reflect on their  Leadville Trail 100 races and looks ahead to their FINAL, Wasatch Front 100 this weekend.

Follow Jimmy and Andy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes

To read more about JDF's challenge read here: Six Hundos

You can't run Six 100-mile races without your feet.  Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage.  Get FREE shipping by using TRN2014 at checkout.

Are you mentally tough to run an ultra?

Are you addicted to running?

Do you use imagery to make you a better runner?

Dr. Duncan Simpson is a Certified Sport Psych Consultant (CC-AASP), Assistant Prof in Sport, Exercise, & Performance Psychology (SEPP) UG coordinator for SEPP  Barry University in Miami, FL.

He recently finished gathering information to help understand Ultra Runners.  Specifically:

• Mental Toughness
• Exercise Addiction
• Sports Imagery

Ultra running questionnaire

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.

Warren Pole returns to TRN for a spirited round of Grab Bag.  There are only 2 rules in TRN Grab Bag:

1.  Come with two topics.

2. Be prepared to comment on every topic. 

Some opics that came out of the grab bag:

• Are ultrarunners becoming hobos?
• underwear or commando?
• Does ultrarunning cause tooth decay? ARTICLE
• Ultrarunning is like child birth
• Will the Grand Canyon forbid Rim to Rim running?

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.

Join TRN and follow Jimmy Dean Freeman and Andy Kumeda as they take on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC

Legendary Marshall Ulrich joins us as Jimmy's mentor. Jimmy reflects on his AC100 race and looks ahead to his Leadville Trail 100 this weekend.

Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes

To read more about JDF's challenge read here: Six Hundos

You can't run Six 100-mile races without your feet.  Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage.  Get FREE shipping by using TRN2014 at checkout.

We met David Horton at the Hardrock 100 Endurance Run.  David Horton is a 5-time finisher of this race and the winner of the first two.  We discuss with him the unique qualities that make this race one of the toughest runs in the world.  David has also completed over 160 ultras, has 40 wins, and many other ambitious running endeavors.  This gives him the authority to teach a class at Liberty University on advanced running.  In fact, they must complete a 50K race to pass the class!  David recently wrote an article in the April 2014 Ultrarunning Magazine, "Your First Ultra - You Can Do It" that offers some suggestions for your first ultra.

Some topics:

• "Do I get to run or do I have to run?"
• "No discomfort, no gain" philosophy vs. "No Pain, no gain"

Check out the Journey Film movie about David Horton's 2700 Pacific Crest Trail run  Here is a VIDEO clip.

Check out the cool head TORCHES made for trail running at Petzl

Join TRN and follow Jimmy Dean Freeman as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC

Jimmy Dean Freeman's quest for the six original hundres in 13 weeks couldn't be accomplished without mentors like Thomas Green. Jimmy reflects on his race in Vermont and looks ahead to his hometown course of AC100 in this podcast.

Tom has completed more than 175 ultramarathons, including more than 40 races of 100 miles or more.  Tom is best known for being the first person to complete the “Grand Slam” of ultrarunning (the four major 100-mile trail runs in one summer) in 1986.  Tom recently finished WS as he is on his way in 2014 to repeating the Grand Slam 28 years later.

Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes

To read more about JDF's challenge read here: Six Hundos

You can't run Six 100-mile races without your feet.  Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage.  Get FREE shipping by using TRN2014 at checkout.

Go Buy some RunGoo, people!

Buy some RunGoo people!! 

Alex Varner is an accomplished distance runner.  In April he completed his first 50 mile race, Lake Sonoma 50 miler, where he came in fourth place and earning a birth in the Western States 100 Endurance Run.  After just 2 1/2 months of training, he competed in his first 100 mile race finishing an impressive 7th place.  He seemed like the perfect person to talk about the many different race distances and how they differ.  From 5K to 100 miles, what are the differences in training, nutrition, pace, strategy, mental toughness, etc.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get free shipping and no blisters if you order some RunGoo Enter code: TRN2014 when you check out.

Join TRN and follow Jimmy Dean Freeman as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC

On June 29, 2014, Jimmy completed the Western States 100 Mile Endurance Run, his second of six 100-mile runs.  Jimmy joins us with his virtual coach, Ian Sharman, to get a race report, discuss recovery for his third race, the Vermont 100 Mile Endurance Run, on July 19-20, 2014.  Ian is well qualified to coach JDF since he is the current record holder for the Grand Slam of Ultra Running, which he set last year.

Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes

To read more about JDF's challenge read here: Six Hundos

You can't run Six 100-mile races without your feet.  Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage.  Get FREE shipping by using TRN2014 at checkout.

We were able to visit with 2014 Hardrock 100 third-place finisher, Adam Campbell,  moments after kissing the rock.  This was Adam's second 100-miler where he convincingly proved that he is build for endurance running.  Adam talks to us about how he finds time to trail while holding down a busy career as a lawyer, his philosophy about fitness, how the Hardrock 100 is unique and intimidating.  He also relates the full story of being caught on 14,058' (4285 M) Handies Peak in a storm, where he and his pacer were struck by lightning.

Interesting fact about Adam: He holds the Guiness World record for fastest marathon time in a suit: Video

Shortened VIDEO of the interview with Adam Campbell

Check out the cool head TORCHES made for trail running at Petzl

On July 11, 2014, 141 lucky lottery winners will tow the line at one of the most demanding 100-mile endurance runs in the world, the Hardrock 100. This race began as a tribute to the toughest of the tough miners that worked in this high-altitude, picturesque paradise of western Colorado.  Race Director, Dale Garland, joins the Nation to talk about the history and demands of this course.  The course boasts of and average altitude over 11,000 feet, 34,000 feet of ascent and 34,000 feet of descent.  There are 7 summits over 12,000' and 4 summits over 14,000'.  Most runners get to see the sun set twice with the average finish time of 41 hours (cutoff time of 48-hours).  Because of the harsh environment and changeable weather, Dale calls this a race for the "post graduate" ultra runner.

Trail Runner Nation will be in Silverton, CO this year with Petzl (Hardrock sponsor) to provide podcasts with athletes, live updates via social media and video clips of these amazing athletes and the beautiful scenery!.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Get free shipping and no blisters if you order some RunGoo

Sally McRae pushed her body, mind and spirit to finish F10 at the 2014 Western States 100.  Sally tells her 21 hour 24 minute experience of victory and her lessons learned.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Bob Crowley joins us to build off our previous podcast with him.  In "Ultra Trail Running Culture: Bob Crowley- Part 1 we discussed the tenets of being an ultra trail runner, part 2 and part 3 will focus on the emphasis and importance ultra trail runners place on mental preparation for an event.  Specifically, what does one do to plan, prepare, and execute and review to optimize the experience of running an ultra event.

There are four stages of mental training for a 100-mile event (some of these may transfer to shorter distances, but we will focus on the 100-miler because of its uniqueness)

1. Plan
2. Prepare
3. Execute
4. Review

In Part 2 we talk about Planning and Preparing.

Bob refined Sunny Blende's, "What to Do When Things Go Wrong" sheet for running Hard Rock: HRH When Things Go Wrong - Bob Crowley

Previous podcasts with Bob:

Bob Crowley & Josh Katzman - Trail Running Culture, Are We at Risk of Losing it? 

Ultra Trail Running Culture - Bob Crowley- Part 1

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

We catch up with Sally McRae and Chris Vargo to find out how their training is going and talk about common questions they receive as coaches.  We field some questions from live Nation listeners, Ian MacNairn and Emir Dedic.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Join TRN and follow Jimmy Dean Freeman as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge". #O6HC

Jimmy just completed the "Old Dominion".  Jimmy joins us with his virtual coach, Andy Jones Wilkins, to get a race report, discuss recovery for his second race, the Western States 100

Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes

To read more about JDF's challenge read here: Six Hundos

You can't run Six 100-mile races without your feet.  Foot Kenetics makes a revolutionary foot care product, RunGoo that can prevent blisters and other body chafage.  Get FREE shipping by using TRN2014 at checkout.

Amazing trail runner and author of the book One Step Beyond  Malcolm Law and his equally talented wife Sally Law sat down with us and discussed how a small gift in the form of a book became the spark for a dramatic change in life.  Malcolm spun on his heel, leaving the corporate world to become a trail  adventurer and a major fundraiser for Leukemia & Blood Foundation of New Zealand.  

Malcolm Law set out to perform a world-first attempt to run New Zealand’s seven renowned ‘Great Walks’ in seven consecutive days.  It would take 3-5 days to "Walk" each of the sections so in trailrunner fashion he decided he should run them. 

Malcolm has set a new adventure and equally agressive fund raising goal.  Running 50 Peaks in 50 days  combined with a fund raising goal well over 250K for the Mental Health Foundation of NZ.

You can find more about Malcolm on his website http://runningwildnz.com/

Wanna FREE signed copy of One Step Beyond.  Join the contest ending June 18th, 2014.  Complete this sentence, "You know you have Gone One Step Beyond when you..."    Submit   #OneStepBeyond on Twitter or at TRN FaceBook for a chance to be chosen by Malcolm.

"There is no such thing as the One True Way to eat for maximum health.  No diet cult is better than the rest, and a person need not join any diet cult to attain maximum health. An agnostic approach to healthy eating that forbids nothing, smiles upon eating for pleasure, and encourages individual choice can do the job just as well or better" - Matt Fitgerald, Diet Cults

Well known sports writer, nutritionist, athlete and trainer, Matt Fitzgerald joins the Nation to discuss how diet cults have taken over our culture, vilified many foods and lead us with fear to join their restrictive diets.

This is NOT another diet book, but rather a captivating book that invites us to objectively look at different diets and figure out, through scientific research, what is healthy eating.

Links:

Free Audible download of "Diet Cults"

Purchase the book

Link to Matt's previous podcast, "The Mind-Body Method of Running by Feel"

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

Join TRN and follow Jimmy Dean as he takes on the original SIX 100-mile runs in the "Orignial Six Hundo Challenge".

Prior to each run we collect a recap from the previous race, bring a mentor to help repair our athlete and commit Jimmy to a prediction.

This should be fun......for us.

This podcast expert:  David "Sniper" Snipes: Sniper has completed >40 100-mile runs, including Jimmy's first challenge: the "Old Dominion"

Follow Jimmy's challenge at #O6HC or @CoachJimmyDean or at Socal Coyotes

To read more about JDF's challenge read here: Six Hundos

In the middle of the official Western States Endurance Run training weekend, we relax with

Ian Torrence

Emily Harrison

Dominic Grossman

Katie DeSplinter

We chat about

• the weekend training
• Is trail running an activity or a way-of-life
• Mental Taper
• How has social media affected ultra running?
• If you could enter a trail running time machine, would you choose to dial back the dial 100 year? or forward 100 year?

Links:

McMillan Running

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

So if you get a chance to have a running discussion with Ann Trason and Andy Jones Wilkins at mile 55.7 on the Western States 100 Trail, what would you ask?

We throw the kitchen sink at them both and came up with a jumbolia of topics that will make you laugh, gasp, motivate, and train you.

Register for Ann's new trail race series, Overlook Endurance Runs: 50k, 50-mile, and 100K

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool head TORCHES made for trail running at Petzl

We posted a video on April 9th about Josh Spector's experience running his first 135-mile race, The Brazil 135.  To date it has had over 2 Million views - because it is that good!  Josh's first 135-mile run was on an unfamiliar course in a foreign country,  he talks to us about the difference between 100-milers and running 135 miles, how to prepare yourself for running in a foreign country, and how to enjoy the journey.

Josh is currently training for the grueling Badwater 135 this summer.

Josh's Blog, Twitter, and Facebook

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Many athletes fail to make progress or they see their fitness regress due to three main factors:

1. You become injured
2. You are training improperly
3. You’ve simply lost the desire to train, or train like you used to

Dr. Stephen Gangemi, the Sock Doc,  joins The Nation to discuss the science behind motivation.  From your brain to your gut, we will discuss the physiological and mental aspects of motivation and how you can regain the Eye of the Tiger!

Here are the links to the first two articles that are the basis of this podcast:

Athlete Motivation Part 1: It's In Both of Your Brains

Motivation Part II: Healing and Optimizing Your Two Brains

Motivation Part III: Why Your Motivation Stinks, Literally

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Many athletes fail to make progress or they see their fitness regress due to three main factors:

1. You become injured
2. You are training improperly
3. You’ve simply lost the desire to train, or train like you used to

Dr. Stephen Gangemi, the Sock Doc,  joins The Nation to discuss the science behind motivation.  From your brain to your gut, we will discuss the physiological and mental aspects of motivation and how you can regain the Eye of the Tiger!

Here are the links to the first two articles that are the basis of this podcast:

Athlete Motivation Part 1: It's In Both of Your Brains

Motivation Part II: Healing and Optimizing Your Two Brains

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

One of your most important tools as a runner is your feet. You need to take care of them or your training/race may be foiled. John Vonhof literally wrote the book on how to take care of your feet: "Fixing Your Feet".  This book is now in the FIFTH edition!  John joins The Nation to discuss the basic principles of foot care:

• How you can have healthy & happy feet
• Footwear
• Insoles
• Gaiters
• Blister prevention and treatment
• What to keep in a foot care kit
• Taping your feet

You can learn more by visiting his website HERE.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Jared Campbell paid his $1.60 and a pack of cigarettes for his third attempt and second finish at the 2014 Barkley Marathons, a niche race in a niche sport.  Since the race's inception in 1986, only fourteen runners out of about 800 have completed the 100 mile race within the official 60 hour cut-off.  Jared is one of two racers that have finished the race twice.  Jared joins The Nation to discuss one of the most difficult trail races and his view on training.

You can learn more about Jared at his blog, Door5 and read more about his race at Barkley Marathons HERE.

Watch the 2014 Barkley Marathons Movie TRAILER and find out more about the movie HERE

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Dr. Mark joins us again to cover some interesting topics:

• America College of Sports Medicine (ACSM), the world’s authority on exercise and health,  just released an article, "How to Select a Running Shoe", refining their position.
• Should you follow your doctor's treatment recommendations blindly?  What questions should you ask and what drugs to be careful of as a runner.  There was an article in Runners World talking about some medications you should avoid as a runner.
• Breathing is an important component in endurance sports.  Can we learn to breath better?.  What are things to consider and what are some exercises to learn to breath better?   Check out this video of some exercises you can do.
• A few ways to help you improve your running gait: You need to check out THIS WEBSITE.  You can get a PHd in running gait from these videos.  Another LINK that has more gait analysis information.

Where to find Dr. Cucuzzella:

• Boston Marathon: Monday, April 21
• Harpers Ferry Half Marathon: Saturday, May 10
• Two Rivers Treads Running Store
• The Natural Running Center

LINK to all of Dr. Cucuzzella's podcasts with The Nation.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Dr. Ryan Green is a certified athletic trainer and holds a doctorate in kinesiology.  He is a father, husband, runner and cancer survivor.  He recently discovered the benefits of tacking a running break.  We covered the following topics:

• Running Breaks - how long and how?
• Are their benefits to stretching?
• How should you warm up or should you? (Dr. Green's warm up lunge series)
• How to treat injuries?
• Ice Cup Massage

Visit Ryan's running store at Varsity Sports.

Visit Ryan's new web site: www.RunDocRyan.com

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

If you could run one last 100 miler with a personal-best time and then never run again OR you could be guaranteed to be able to run three miles a day for the rest of your life, but never run another 100, what would you choose?

Andy Jones-Wilkins answers this question and other philosophical questions.  AJW will be running his tenth and final Western States 100 this June.  He has remained a competitive threat in this event and a HUGE fan of this race and trail running.  We talk with Andy about two of his recent blog posts on iRunFar:

• Problem Solving on a Run
• Stillness on The Run

Other topics covered:

• How do you get your kids involved in running?
• What is the "Sawchuk Seven" and is it true?

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

George Plomarity, Patagonia's Team Sports Sales and Marketing Rep, joins The Nation to talk about their marketing campaign called #sufferbetter.  We discuss what this means to the ultra runner and how you can share your experiences with the community and possibly win a full Patagonia kit.  Post your story and photos on Twitter or Instagram and you will be registered for a monthly drawing.

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

"One of the most wonderful things that has happened to the world is Trail Running", says Gordy Ainsleigh in a face to face conversation we recently enjoyed.  Gordy talks about where ultra trail running has gone and his thoughts on where is is going.  He talks about his passion for the sport and his secret to life-long running.  He answers some of the Nation Members' questions too.  Find out why Gordy believes in cotton t-shirts, grape juice and beards - even in the summer months.

Gordy has finished Western States 100 twenty-two times, most recently in June, 2007, though he unofficially completed the race in just over 30 hours (the official cuttoff) in 2010.  his fastest time is 20:55 in 1984, after starting 8 minutes late.

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Karl Meltzer is the record holder for the most 100-mile trail wins and most 100-mile wins in one season.  He joined the Nation with a studio audience the day before Way Too Cool 50K to discuss his race strategies:

• How does he break up a 100-mile race
• How does he alter his training when he is injured
• How has his training changed over the years
• His multi-day records and upcoming attempt to break the 2200-mile Appalachian Trail record
• How is a multi-day race different mentally and physically from a 100-mile race

He also talks about Wings For Life World Run coming up on May 4th.  100% of the $50 race fee goes to find a cure for spinal cord injuries.

Check out this video of Karl's Red Bull Human Express, his 2064-mile Pony Express record run in 2010.

Check out our video simulcast HERE

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

We talk with three of Nike's newly-formed Trail Elite Team: Sally McRae, Chris Vargo, Alex Varner, and Team Manager: Pat Werhane.  This interview was recorded the afternoon before Chris and Alex finished #1 and #2 at a 1200-participant, Way Too Cool 50K.  Some of the topics we discuss are:

• How to adjust for weather or course conditions?
• Is there race-day cooperation between team mates?
• Trusting your training
• Pre-race pump up songs

Sally: “Back it up” by Gwen Staphanie

Chris: “Helecopter” by Bloc Party

Alex: “The Sign” by Ace of Base       uhhhhh, yea :)

• Core strength exercises

Check out our video simulcast HERE

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Nation member, Candice Burt joins us to discuss a recent lighthearted  blog post she wrote on how ultra runners take things to excess.   DUH!   That's who we are. 

Fun article about people that make up excuses for not racing well.

Here are some of the races she directs:

Tahoe Rim 200 mile race

Bellingham Trail Marathon 

Bellingham Trail Running Series

Cle Elum Ridge 50k & 25K

Rainshadow Running

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Ultra Trail Running is distinctly different in culture and mental preparation than other running or endurance sports.  Veteran Trail Ultra Runner, Bob Crowley, visits with the Nation about what is unique about this sports culture.

• Is there a difference between "doing" an ultra run and "being" an ultra runner?
• What are some of the tenets of the trail running culture?
• Are we losing the ultra trail running culture with the mass appeal and participation recently?
• How can we keep the culture?
• How does this culture helps us prepare mentally for the experiences that accompany a long trail race

An interesting perspective from Geoff Roes in his article, "Ultrarunning is Dead"

Join the Trail Animals Running Club

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Ashley Walsh has been busy weaving a tapestry of trail philosophy on her blog AshRuns100s, training and racing.  In fact, she recently killed it at Pistol 100 Mile in TN, where she won with a sub 20-hour finish!  You gotta run this one just for the buckle!

Grab bag topics include:

• Motivation vs. Commitment
• There is a season for everything
• How to guarantee a DNF
• Gear or no Gear?

Ashley, always up for a challenge, was dared by her husband, Dan, to include this list of words. Did she succeed?

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

If "ultra running is 90% mental and the other 10% is in your head", shouldn't we train our brain?  Is there a repeatable process for winning?

Lanny Bassham went from a kid that others said would never compete as an athlete to a 2-time Olympic medalist and 4-time world champion with four world records.  All winners have common threads that they do differently than everyone else.  He has discovered a formula to preparing mentally to be a champion.  Since retiring from competition, he continues as a coach to many World and Olympic champions, Fortune 500 companies, the United States Secret Service, the US Navy SEALS, the United States Army Marksmanship Unit, the US Marine Corps Marksmanship Unit, and the FBI.

"With Winning in Mind" is in it's third edition and is a MUST read for all Nation Members.

Learn more at Lanny's web site:  Mental Management

You will learn about the

• three circles of the Mental Management System
• three phases of a task
• goal getting
• how to use rehearsal as a mental tool
• How an imagined imprint can be just as real as an actual imprint.
• How can we be better coach your children

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Get out your dictionary and slow down the playback on your MP3 player!  Ben Greenfield, fitness expert and top ranked Iron-Man triathlete teaches about

• Cold Thermogenisis
• Exercise throughout the day
• How Fasting can help you turn your body into a fat-burning machine
• How to "Grease your Groove"
• The importance of breathing correctly

Ben can be found on four of his own podcasts:

• Endurance Planet
• Git Fit Guy
• Ben Greenfield Fitness
• Rock Star Podcast

You can also find other valuable articles and tools on many of his web sites:

• Ben Greenfield Fitness
• Quick and Dirty Tips
• Endurance Planet
• Pacific Elite Fitness
• Rock Star Triathlete Academy
• Super Human Coach Network

Here are some of the links to information that we talked about

• Fasting e-book by Dr. John Berardi
• "Running on Air" book by Budd Coates
• Nose Breathing Benefits by Dr. John Douillard
• Cold Vest
• Power Lung
• Elevation Training Mask

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

What if there was a nutrition training program that is NOT a calorie-deficient diet, NOT low-carb / Atkins-like, NO need to count calories, and requires NO special foods or supplements?

Our favorite nutritionist, Sunny Blende, teaches us how to train our metabolism: increase our fat burning enzymes so we can be efficient running machines!

• Sunny's Metabolic Efficiency article
• Phil Maffetone's 180-Formula
• Bob Seebohar's book "Metabolic Efficiency Training"
• Matt Fitzgerald's book "Racing Weight Cookbook"
• Vitargo and Ucan
• Outro Song by DJ A Smooth

Other Podcasts with Sunny:

• Unbreakable review with Sunny Blende
• Ultrafuel for Ultrarunners - Sunny Blende
• Fueling for your first Ultra - Sunny Blende
• Metabolic Efficiency Training with Sunny Blende and Tim Flemming
• Sunny Blende - Fueling In The Heat

"Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Trail Runner Nation's Southern California corespondent, Jimmy Dean Freeman, joins the Nation to discuss new year's resolutions and goal setting.

Stuff we referenced:

•  Vanessa Rodriguez wrote for Active.com, "7 Ultrarunning Myths That Hold you Back".
• "Mind the Gap" from Jimmy's blog.
• Ted Video: Derek Sivers: "Keep your goals to yourself"
• Never too old to start: Fauja Singh, the guy who ran his first marathon at age 89!
• Helen Klein, now 91, started running at age 55.  She is the oldest woman to run a sub 24-hour 100-mile race. She finished the Grand Slam at age 66.

Here are SOME steps we came up with to achieving your running goals:

1. Set the goal - don't worry about the myths that hold you back or what other people say
2. Identify the obstacles that might get in your way - plan how you will overcome them
3. Break the goal into smaller, more realistic goals
4. Do something everyday that get you closer to that goal
5. Adapt the plan as necessary
6. Celebrate along the way

Check out our new sponsor's, "Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Dr. Robert Portman is and exercise scientist and coauthor of three books,

1. Nutrient Timing
2. The Performance Zone
3. Hardwired for Fitness

and has authored hundreds of articles on how nutrition can improve fitness, health and athletic performance.

Dr. Portman teaches us that there are five macro-nutrients that an endurance athlete needs to know how to use: Water, Proteins, Carbohydrates, Fats, and electrolytes.  By knowing WHEN and HOW MUCH to use  the macro-nutrients,  we can raise our performance, avoid bonking and G.I. distress.

Once we understand how to utilize these macro-nutrients, there are micro-nutrients that can further tweak and enhance our performance.

Over the last 30 years, Dr. Portman has reshaped sports nutrition and the development of energy products with proven performance and recovery benefits, including: Endurox R4, Accelerade and now Body Glove SURGE, an energy shot for endurance athletes.

Unsure of how much hydration and nutrition to use on your next workout?  Check out The Portman Calculator: easily compute your hydration and nutrition needs for a workout or race.

Here are some other interesting articles that Dr. Portman has written:

• Sleep your Way to a Better Race Time
• The Myth of Long Acting Carbohydrates
• The Muscle Recovery Mediator

Check out our new sponsor's, "Race Course in Review" by Vasque Running Shoes

Take the Tailwind Challenge at: Tailwind Nutrition   

Download a free audio book at Audible

With over 20 books written for the endurance athlete, Matt Fitzgerald is one of the sport's leading authors.  Some of his other best sellers are:

• Racing Weight: How to Get Lean for Peak Performance
• Iron War-Dave Scott, Mark Allen, & the Greatest Race Ever Run
• The Runner's Body: How the Latest Exercise Science Can Help You Run Stronger, Longer, and Faster

Matt talks to us about his book, "Run-The Mind-Body Method of Running by Feel".  Some topics include:

• Should a dose of suffering be included in your training?
• The Black Box of ingredients that you open on race day
• How to learn to train your body by listening to it

Follow Matt on Twitter or on Facebook

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Italian Nation Member, Monica, paints a picture of Italian trail running!  Monica lives in the middle of some amazing mountain running.  She explains trail running culture, race demographics and gear choices of Italian runners. One of the forty-seven ultras in 2014 is the Tour Des Geants, a 330 KM (205 mile) race with a 150 hour time limit.

Book a trip to Italy and Corri di più!!

Class is in session.  Dr. Mark talks about

• Cadence: what is the most efficient, how to determine yours, does it make a difference if you are tall or short?
• Breathing: what is the most effective way to breath?  How to practice and what are the benefits?
• How long does it take to change body composition?
• Treadmills
• What are the latest trends in running shoes that he saw at 2013 The Running Event

Here are some valuable links:

• Dr. Mark's video on the "Natural Running Principles" 
• Natural Running Center
• The self propelled treadmill: Samsara Fitness' Trueform Running University
• Healthy Running
• Two Rivers Treads running store
• Dan Lieberman's new book, "The Story of the Human Body"

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Chris Vargo is relatively new to the trail running scene, but has quickly found his place at the front of the pack; including a 3rd place finish at the 2013 North Face Endurance 50 Mile in San Francisco.  You can watch a great video of the 2013 TNF50 lead runners HERE.   Chris talks about how he started in trail running, his training including pool runnning, his successes, the TNF50 race, and overcoming his alcoholism.

Chris can be found on Facebook and Twitter and will soon have a blog.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

On the evening of two of the most popular 100-mile race lotteries (Western States 100 and Hardrock 100),  Andy Jones-Wilkins and Craig Thornley (race director) join the Nation to discuss the mystic and draw of Western States 100, the new 2015 qualifying standards, "micro competitions", the future of ultrarunning, and how to maintain longevity in the sport.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Coach Sally McRae joins Trail Runner Nation and opens up the official TRN Grab Bag: running topics that are in the news or on our mind.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Dr. Maffetone teaches us that

• the brain's role is often overlooked in training and racing,
• how to improve brain function through biofeedback stimulation, and
• how to develop and maintain a better athletic brain.

Buy Dr. Phil Maffetone's Big Book of Endurance Training and Running

Buy The Big Book of Health and Fitness

Previous Podcast with Dr. Maffetone:

• Speed up by Slowing Down
• Eat to Win
• Transcription of Eat to Win

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Ian Torrence has won 51 ultras and run over 170.  He coaches for McMillan Running.  Ian joins us to talk about what you need to do to prepare for cold weather running - starting from the head to the toes.  He recaps his successful inauguration of the Flagstaff to Grand Canyon Stagecoach Line Ultra, a 100-mile ultra or relay event.

Here is Ian's earlier podcast:: How to Build a Bonkproof Body

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Warren Pole joins the Nation in person!  The authorities let Warren and his wife, Erica, into the U.S. with their TRN work visa.  We were able to not only have a great trail running discussion, but also break bread and share 18 miles of the Western States trail with him (with no bonking).  

Candice Burt, RD, announces a great new RACE for 2014!

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

It has been 8 months since we last talked to Anna Frost (check out her original podcast HERE).  She has been recovering from a couple debilitating injuries, but has continued to tour the globe representing TEAM SALOMON.  She talks about her most recent trip to Morocco, where she trained with Mohammad Ahansal, 18-time finisher of the Marathon des Sables (winning 4 times and coming in 2nd ten times).

Anna talks candidly about how she learned to take time off so that she could heal and what kind of cross training she did to try and keep in shape.  And find out what her next great adventure is.

Visit Anna's BLOG and take a look at Anna's cool JEWELRY.

You can follow Anna on Facebook or Twitter.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Anton has come off a busy year of running and training culminating in the release of the Joel Wolpert film, "In the High Country".  (A MUST have $15 purchase)

Tony talks about:

• his mountain running life-style and philosophy
• running form - efficient and quick
• making the movie
• his Nolan's 14 adventure
• running and racing in Europe

HERE is the link to the first of three videos about Tony's attempt at Nolan's 14 this summer

HERE is the link to one of our favorite videos of Tony running.

HERE is the link to his Blog, "Riding the Wind"

JB Benna, producer of the film Unbreakable, is also a heck of a runner.  He proved this in October 2013 by breaking the 175 mile unsupported Tahoe Rim Trail FKT at 58h 43m 12s!  JB attempted the run in honor of Michael Popov, the previous record holder, who passed away tragically in 2012.  JB explains Why and his training, race, fuel, and hydration strategies, lessons learned and how he became friends with his individual body parts.

Check out the other cool films JB has produced at Journey Film

Here is a map of the Tahoe Rim Trail

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Candice Burt, elite trail runner and active blogger, recently created a glossary of terms that trail runners use.  For example:

• Paleo
• Bonk
• FKT
• Minimalist

Finally, there is a simple dictionary for you to share with your non-trail running friends and family so they can join in the conversation and understand what you are trying to communicate.

Candice's blog can be found HERE

Check out the races that she directs / co-directs at Bellingham Trail Running

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Stephanie Howe, exercise physiologist, North Face elite runner, and coach, discusses nutrition with us.  Stephanie is a coach with Rebound Oregon with Jay Dicharry (his podcast)

• Diet fads
• Super foods
• losing weight vs. improving fitness: how and when to focus on each
• Fish oils
• which carbs should you use when training/racing?
• iRunFar interview with Stephanie Howe after winning Speadgoat 50K on 2 weeks training after and injury.

Stephanie's Blog

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Your race is a couple days away and you find out that the temperature is going to be unseasonably hot.  How should you change your race strategy?  Sunny Blende discusses what you should change and how the heat will affect you.  She also teaches us that heat acclimatization will benefit us in multiple ways even if our race isn't hot!  We reference the article that Sunny wrote for the September 2013 issue of UltraRunning Magazine.

Here is a list of our other podcasts with Sunny:

• December 4, 2011 Unbreakable Review
• February 21, 2012 Ultrafuel for Ultrarunners
• June 5, 2012  Fueling for your First Ultra
• September 21, 2012 Metabolic Efficiency Training

We also mentioned the Australian, Cliff Young.  Here is a video.

Jimmy Dean Freeman sets his sites on the  2014  Last Great Race .   This race combines 6 of the toughest 100M races  in the same year.  In preparation JDF shares his experiences at running AC and Leadville within 13 days of one another.   

Oral Hydration Salts

Jimmy Dean's Blog Inpired Running

Closing Song:  Son's Gonna Rise by Citizen Cope

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Get your FREE audio book download at Audible

Pura vida is a characteristic Costa Rican phrase. It literally means pure life, however, the real meaning is closer to "plenty of life", "full of life", "this is living!", "going great", or "real living"

What better way to celebrate Pura Vida and trail running than to take a vacation to Costa Rica and participate in  La Ruta Trail Race, a 50K or 100K of challenging trails.

• Wanna make it even better? How about inviting some Tarahumara to participate and give some of the entry fees to their struggling tribes.
• Wanna make it even better?  If you are a TRN member (and let them know), you will get a $100 discount on the race entry!

Roman Urbina, a world-class multisport athlete who also puts on the Ruta de Los Conquistadore, a three-day  mountain bike race that goes from the pacific to the atlantic - also named as Time Magazines, "top 10 most difficult endurance races" - has developed a trail race that you will love!

The 100K was described by famed Tarahumara, Silvino Cuberase Quimare (From the Novel Born to Run) as "one of the hardest ultras I've done".  It claims 13,000-foot total elevation gain and tropical heat for the first half of the race.  HERE is a fun video that Costa Rica TV produced.

If you are interested, please contact Roman and he will even help make arrangements for you, your family, and friends: rurbina@adventurerace.com

Get a free audio book download at www.audiblepodcast.com/trn

Warren joins us to talk about what has been on his mind:

• Running isn't just for runners anymore.  Despite your epigenetics, there are more people running today - even those who with body types that do not lend themselves to this sport.  Boils down to the nature v. nurture debate.
• His new diet: no wheat, dairy, sugar, alcohol, and caffeine.  After a month, guess how he feels?
• Fell running (or mountain running) popular in Northern England.  Originated in Scotland in 1040.
• Stu Mittleman, "Slow Burn: Burn Fat Faster by Exercising Slower"
• The Skinny on Obesity  7 part video series
• The new Royal prince and how that will effect trail running around the world.

Dr. Mark has had a busy summer.  He recently returned from running the oldest and largest ultra marathon,  Comrades Marathon in South Africa.  This 89 km course started in 1921 and has nearly 20,000 participants annually.  Our Dr. finished a respectable 869 out of 19,524.  While he was out there, he also attended the Sports Medical Conference with Dr. Tim Noakes.

Check out our web site for more links that we talked about www.trailrunnernation.com

In 2012, Vanessa quit her job, sold all her possessions, purchased and RV and set off to live a life she had been dreaming of.  She and her companion, Shacky, are traveling around the Americas " living day-to-day, bartering or trading for things that we need, sometimes doing freelance or contract work, and following our whims wherever they take us".  We talk to Vanessa about her new book, "The Summit Seeker" a story of her life and how she has ventured to this point.  She shares what she has learned about running from Malcom Gladwell, Alberto Salazar and Bilbo Baggins.

Ryan Green PhD has directed his mental prowess into the running shoe.  Ryan Green is the managing partner in Varsity Sports, a running specialty store with 4 locations in Louisiana.  He holds a PhD in kinesiology and a certified Athletic Trainer.

• How many miles should your shoes last?  
• Yea or Nay to rotating your shoes? 
• Shoelaces 
• zero drop
• washing machines
• running gait and more 

Sally McRae joins us to talk about the most common questions and issues she is asked by the athletes she coaches:

• How do I deal with injuries?
• How much do I need to run?
• What about Cross Training?
• Nutrition?
• Why are you the "yellow runner"?
• How do you balance being a Mom, business owner, coach and STILL find time for your personal training?

Dr. Steven Gangemi joins Faith, Don and Scott to talk about important trail running topics:

• Spray on tans. 
• Groupon. 
• Glycemic index. 
• Trigeeks. 
• Crossfit peeing. 
• Knee pain. 
• Groupon. 
• Is orange the new tan? 
• Running depression. 
• Spray on tanning. 
• Waking up at night hungry.  
• Racing too often.  
• Skippy Super Chunk Peanut Butter.  
• Periodization. 
• Groupon. Simple!

Sally McRae joins us to talk about the most common questions and issues she is asked by the athletes she coaches:

• How do I deal with injuries?
• How much do I need to run?
• What about Cross Training?
• Nutrition?
• Why are you the "yellow runner"?
• How do you balance being a Mom, business owner, coach and STILL find time for your personal training?

Dominic Grossman and Katie Desplinter have had the benefit of running in the lead pack for many years.  What you may not know about them is that when they are not racing, they are avid volunteers pacing or crewing others.  Dom and Katie record this podcast pre-Western States 100 - where Dominic paced Tim Olsen to his second win in the second hottest year.  

We talk about strategies that can help you pace or crew AND how you, as a racer, can help your pacer and crew help you.

We join Ultralegend Tim Twietmeyer and Ultrarunner/Race Director Craig Thornley as we discuss the "Rules of the Trail"  Who knew there are 18 rules for running Western States 100?  Apparently each rule is a result of a circumstance that actually happened happened during the race. 

Ian Torrence has a deep resume of trail ultras:

• Finished over 170 ultras and has won over 50!  
• In 1999, he finished 16 ultras and 1 marathon and won 12.  
• In 2002, he completed the Grand Slam of Ultras
• 18 JFK finishes including 11 top ten finishes

He currently resides in the trail running mecca of Flagstaff, AZ where he trains and coaches for McMillan Running as their ultra-marathon coach.  Ian talks to us about his experiences and how his body and training has changed over time, how he has adjusted his training to continue to race successfully and tips he feels will help you build a bonk proof body.

Gary Avery said, "Optimal Stress + Optimal Rest = Optimal Progress"

Greg joins us from McMillan Running, an online resource / coaching for runners, to discuss how important REST is in our training.  He explains why "the most difficult situation is to be the fittest spectator at a race".  In a recent Runner's World article, "Give it a Rest", Greg explains how better we perform when we incorporate rest into our training schedules: rest during our weekly program and after a race.

Closing Song: "Feeling Way Too Damn Good" by Nickleback.