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

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

She then shares her Simple Rules:

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

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

Courtney Dauwalter rejoins The Nation after earning a golden ticket into the 2018 Western States 100.  She has won her last six races and was overall winner at three of those.  She has been the first human to cross the line at 10 of the races she started including a 10 hour buffer between second place at the 2017 Moab 200.

Courtney talks about her "old school" method of training which includes a more intuitive focus rather than a specific training program.  Part of this includes consistency and adhering to AJW's "10-minute rule"

Previous podcast with Courtney

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

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

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

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

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

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

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

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

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

*Completing all six Leadville endurance events in 7 weeks

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

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

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

Make sure you check out his podcast, Off The Couch