Trail Runner Nation

Karl Meltzer just won his record 41st 100-mile race in October at the Cloudsplitter 100- the most of any other person! He joins The Nation with Andy Jones-Wilkins to discuss one way to potentially shave HOURS off your next 100-mile finish. His philosophy: KISS- Keep is Stupid Simple. Trail running is a very simple and primitive sport that we might be making way too complicated and difficult. Making choices in your gear, drop bags, crew, pacing and aid station management can shave hour(s) off your time. It might make it a more enjoyable experience too. Check out Karl's Coaching Services Karl's Speadgoat Races AJW's Tap Room AJW's Coaching AJW's Almanac Podcast

Explorer, endurance athlete, mentor, coach, teacher...... All of these titles come to mind with we think of Ray Zahab. Ray has been encouraging and mentoring other to push beyond their perceived limits for nearly 15 years with his personal expeditions, his expeditions with youth ambassadors, directing races, or guiding groups to remote places. He created a company called "Impossible 2 Possible" = I2P that has influenced youth and teachers through expeditions in remote places throughout the world. Ray explains that many people under estimate themselves and that taking risks and doing hard things brings fulfillment, joy and a desire to help others achieve great things. Follow Ray on his social channels: Facebook Instagram Twitter I2P Twitter I2P Instagram I2P Facebook

Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed is a new book by New York Times Deputy Editor Matthew Futterman Matt, a avid runner, tells the story of the evolution of running from the 1950s, when it was just as odd to see a naked person walking down the street as it is to see someone running, until today. He describes this evolution of speed and endurance through the story of Bob Larsen, a hall of fame track field coach. He explains what we have learned about running science through the experience that Coach Larsen had coaching the small-town Jamul Toads to a national championship and coaching the great Meb Keflzighi's amazing career. Instagram

We have all had disappointing finishes or the feeling of not accomplishing a goal. How do you deal with these setbacks or roadblocks? Bob Crowley discusses how he handled a disappointing DNF at Tor Des Geants in 2018. He brings part of his team, Coach Meghan Laws, and Crew Cheif, Donna NiCuarta, to the table to help explain how he was able to evaluate, rebuild, train and execute his second attempt this year. The Trail Animals running club

Patrick Reagan has had a fun year from defending his win at at Javalina Jundred, setting a personal best at the Hoka 100K Challenge, and placing 8th at his first attempt at Western States 100. Our conversation with Patrick include how he has learned from mentors along the way, his love for running long distances, how he takes breaks, etc. Check out his web site and coaching at PatricReaganRunning.com Or follow him on social media Facebook Instagram

Ian Sharman, Joe Uhanand Matt Layereturn to Trail Runner Nation to discuss some interesting topics including: Poles or No Poles? Strength or mobility work, which is preferred? Should you specifically work to improve your form? Mechanical efficiency & metabolic efficiency? Visit College of Idahowith Assistant Professor, Matt Laye Sharman Ultra - Endurance Coaching Uhan Performance

Courtney Dauwalter is the fastest woman at UTMBin 2019! She continues to impress us with her determination, resilience and GRIT. We put Courtney on the spot in this podcast by measuring her GRIT according to Angela Duckworth's GRIT Calculator. We discuss where she got her grit and how to increase ours. Take the Grit Scale Test Listen to our podcast about GRIT Past podcasts with Courtney: Courtney Dauwalter Sets the Bar at Moab 200- 238 miles in 57 HOURS !!! Intuitive Training with Courtney Dauwalter Live Audience Podcast with Maggie Gutterl and Courtney Dauwalter

Sally McRae and Billy Yang just returned from Europe where Sally ran UTMB for the fifth time. We talk to Sally and Billy about what things Americans need to know when going to Europe to run and visa versa. Check out Sally at her web site, instagram, and twitter Check out Billy Yang a his web site, instagram, and his podcast And just in case you were interested in the tiny phone:

What does it take to run 3100 miles within 52 days around a city block in Queens, NY? The Sri Chinmoy Self-Transcendence 3100 Mile Race is an annual pilgrimage that began back in 1997. It is the longest certified race in the world. Runner and Filmmaker, Sanjay Rawal, explores this race and three other cultures from around the world to understand the primal necessity of running and how these cultures connect with nature and are changed / transcending to a new level of being. It is an experience where we connect our feet with Mother Earth and our breath with the sky - being in the moment and finding joy and gratitude for that moment. We discuss the levels of running from the physical to the mental and then a newer, higher level that is meditative or spiritual. Sanjay's movie, "3100: Run and Become"is a must watch. Watch the trailer to the movie, "3100- Run and Become" You will NEED to buy the movie wherever you buy your movies. Here is the link to Amazon Prime, iTunes, and Google Play

In 2017, Michael McKnight won the fastest cumulated time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240. Last week he set a new Bigfoot 200 record by over 4 ours finishing in 51:33 - 18 hours faster than his first attempt in 2017. We sit down with Michael and talk about how his training and strategies have changed since 2017.

Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, join The Nation to discuss this simple but complex topic. Why is it easier to keep up? When we fall behind, we have a tendency to try and find a shortcut Good enough isn't Keeping up vs. getting ahead Check out these links: Crooked Butterfly Podcast Crooked Butterfly website Tosh's Instagram

Based on a BBC article by Ian Leslie, "Why Suffering Setbacks Could Make You More Successful",we discuss how this can be true in your training, racing, personal and professional life. Leslie argues that trauma of losing can actually do you more GOOD than harm; "turning pain into rocket fuel". Coach Ian Sharmanjoins The Nation to discuss how this trauma or setbacks can help you become a better athlete, learn how to achieve more, and become happier. check out Sharman Ultrascoaching services

Former Navy Seal, endurance athlete, and bearded king, Chadd Wright rejoins The Nation to discuss a mission-mantra that he learned on the Seal Team: Rules for Chadd's "last man standing" training mission with Jesse Itzler and Mark Brown recently: Chadd says when the run is over No Negativity Share something that you are grateful for on each lap No profanity Check out Jesse Itzler's 29O29 Challenge Sponsor: Native Deodorant use promo code TRN for 20% off first purchase

Jeff Browning shows patience and maturity as he continually places in the top 10 at some of the most competitive races. He recently finished in the top 10 for the 4th time in a row at Western States 100 in June. We talk to Jeff about His initial conversion from mountain biking to running How becoming fat adapted has helped him recover quicker His race strategy and philosophy Coaching Check out Jeff's coaching web site: GoBroncoBilly.com

The women's field at Western Statesis always very deep and exciting to watch. This year was no exception. With record low temps and a stacked women's field, the race had many surprises and nail-biting battles. Brittany Peterson battled with Clare Gallagher at this year's Western States 100 to finish a close second place. Brittany slows down just long enough to recount her epic finish at the race. Check out her technical running camp that Brittany and Cody Lind are hosting HERE Learn more about how Brittany runs fast HERE Paul and Cody's Coaching site is www.g20running.com

This year's Western States 100 did not disappoint. The course, the competition, the runners, the volunteers, the crew and pacers showed up in spades. Join AJW as we review the big stories, review AJW pre-race picks, and relive the electricity from this past weekend. Look for weekly articles from AJW in the Taproomat irunfar.

369 runners will toe the line Saturday. Each of them with a story. AJWmeets up with us at The Aid Station in Auburn, CA to preview some of those stories of note and give us his prognostications on the podiums. Join us for the first-ever 20-hour video streamcast HERE Look for weekly articles from AJW in the Taproom at irunfar.

Join us next week (June 29-30) for the first ever 20-hour video stream-castof the iconic Western States 100. We will be streaming live video from The Aid Station in Auburn. Come by and say, "Hi". We will have aid station snacks and beverages there too. We discuss the details of the stream cast and where you can join in to follow the race, your favorite runners and learn more about WSER and trail running.

A few weeks ago we interviewed Coach Scott Johnstonabout the book he co-authored with Steve House and Kilian Jornet. We now sit down with Steve to understand his contribution to this amazing book. Check out their website, Uphill Athlete, is a great resource of knowledge with over 240 articles, coaching, training plans, etc.

We unveil our new project that we are attempting the WSER18 hour podcast. Join AJW and Bob Crowley, our event producer, as we discuss what we will be attempting, what you should expect and where you can either tune in OR come by and visit while we broadcast. We will begin streaming at 5:00pm PT on race day and will continue until the last finisher crosses the line. Click HERE to watch the live video stream-cast The Auburn Aid Station Trail Animals Club UltraLive

Chadd rejoins The Nation to discuss a recent race: Bob's Big Timber Backyard Ultra -a Last Man Standing race. He describes what this type of race is and the mental challenges that come with a loop course with no finish line. Chadd discusses how his training as an elite Navy Seal helps him prepare and run grueling races. He explains how these techniques can help you through difficult times in a race and in life. Follow Chadd on FACEBOOK and INSTAGRAM

Iron Mike Wardian is like the sunshine: he seems to be everywhere. Mike has been successful in every race distance. He has won the US Championships in 50K, 50M, and 100K distances. He has qualified multiple times for the US Olympic trials, and still loves running 5Ks. He has set world records as the fastest stroller marathon, 7 marathons in 7 days on 7 continents. Last year he ran 10 marathons in 10 days (on 7 continents) - average time was sub 3 hour. So far he has RACED over 1100 miles in 2019! We sit down and talk to him about his beginnings, how he recovers magically, his secret to wellness, the amazing Hoka One One earlier this month, his passion for running and his love for the community.

Cat Bradley continues to be a rising star and we found out why when we sat down with her at Fleet Feet Sacramento for a live-audience recording. She discusses how she developed a love for the outdoors and running, how she sets audacious goals, and how she deals with set backs. Cat is a true ambassador of the trail and you will find out as you get sucked into her amazing story and personality.

Hoka One One may have kept the worlds best running secret for the world record attempt May 4th 2019. When a company like Hoka looks for the perfect race venue and finds calendar doesn't meet the criteria, they build their own event. Join us as we talk with the Senior Sports Marketing Manager, Mike McMannis and Head Product Designer Matt Head about the details behind the event and the new CARBON X shoe. You can join the event LIVE by logging into the Hoka One One FaceBook page and watch the event go down. Hoka has provided professional videographers and 4 professional commentators to give you the best seat in the house.

How does Killian Jornet train? Scott Johnston, a world class athlete and experienced coach teams up with two of the world's most experienced mountain athletes to help teach us the keys to training. Training the Uphill Athlete is the new book by Scott, Steve House and Killian Jornet. Scott discusses the keys to training for endurance and mountain performance. Check out their website, Uphill Athlete, is a great resource of knowledge with over 240 articles, coaching, training plans, etc.

Tim Twietmeyer has finished Western States 25 times under 24 hours and 5 first place finishes. Hal Hall has finished 30 Tevis Cup finishes (Western States trail horse endurance ride) with multiple 1st place finishes. Tim and Hal received a "Tile" in downtown Auburn California recognizing their contributions. We sit down and chat about the history of WS trail, training horses vs training a human. Craig Thornley RD of WS 100 helps host this podcast that was recorded live at Auburn Running Company. We had a great time, we hope you enjoy as much as we did. You can find a the live video on the WS FaceBook site.

Marty Dugard is a New York Times #1 bestselling author and a lifelong runner. He also is the coach for the JSerra High School Running Lions Cross Country teams. He is also a friend of TRN, joining us a few years ago to teach how to seek for a better version of ourselves. We discuss his newest book, To Be a Runner: How Racing up Mountains, Running with the Bulls, or Just Talking on a 5K Makes You a Better Person (and the World a Better Place) Check out his other books HERE

Endure: Mind, Body and the Curiously Elastic Limits of Human Performance author, Alex Hutchinson, joins The Nation to discuss endurance: what it is, what defines our limits and the science that helps us understand it. 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

We finally caught up with our dear friend and favorite sports nutritionist, Sunny Blende. Although she is "retired", she still can help us understand the important human engine and how to fuel it for endurance sports. We based our discussion on active.com's article "5 Pre-race Nutrition Mistakes to Avoid" by Kelly Bastone 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

After trying to keep up with Sally McRae, we caught up with The Yellow Runner to discuss some key things that you might be doing that can sabotage your run. This topic is based on an article by Erin Kelly at Bustle Check out this short VIDEO to learn more about Sally

CTS Training Director, Jason Koop, joins The Nation to talk about his recent Tweet: Check out Jason's book, "Training Essentials for Ultrarunning" Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of 'Training Essentials for Ultrarunning' which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is coach to many of today's top ultramarathon athletes including Dylan Bowman, Kaci Lickteig, Timothy Olson, Stephanie Violett, Dakota Jones, Kelly Wolf and many others. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100

Candice Burt joins The Nation to give us a report of her 3rd Place overall title at Delirious W.E.S.T 200 Mile Ultra. Candice is arguably one of the pioneers in designing and directing the 200+ mile endurance races. Until a few short weeks ago, she had never toed the line at the distance (in a race). Listen to her experiences and stories. In a short month she will also be beginning her attempt to break the FKT of the Arizona Trail, the 800-mile trail from Mexico to Utah through Arizona. Check out Candice's races at Destination Trail and sign up for a race!

Today was the 30th Annual Way Too Cool 50K . We sit down at the race with Victor Ballesteros and Kenzie MacPail to discuss their favorite Dos and Don'ts of race day.

Volume 7 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand. Featured articles have been submitted by AJW and Warren Pole and include: Ice To See You: Big Reds, Blue Balls, and Skinny Minis in Eastern Europe What's the Point MS is BS This Tastes a Little Salty The Big Sleep The Lucky Ones Is Running with Papa Roach The Last Resort? Sir WM Cubitt - It Can Be Way Way Worse Check out AJW's Coaching Warren Pole's Company: 33 Shake's new products and get a discount Brad Kearns' Freezer Chest Therapy

Dr. Mark Cucuzzella rejoins The Nation for the twentieth time to take a second look at his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear Dr. Mark's First Podcast back in 2012, "Run Faster & Farther with Less Effort" Here is the link to Dr. Mark's experience in the centrifuge. Make sure you watch his 8:25 Video that show the principles of natural running. Be sure to spend some time learning at The Natural Running Center web site. Visit Two Rivers Treads running store either in person or call them and ask them some questions!

Chadd Wright and Shawn Webber rejoin The Nation to analyze their experiences at inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019. You can listen their original podcast, "Training Missions" Visit their log on Facebook

Candice Burt and Tosh (Brian Chontosh) talk about suffering and this and that Tosh's 10 minutes Mental Vacation Purposeful training 15/5 rule Broad-based athletic ability Learn more about Crooked Butterfly Podcast and Humans of Ultra Podcast

Love the Process, Get Faster, Run Longer Ultra Runners and Coaches David and Megan Roche join The Nation to talk about their new book, the Happy Runner. LIVING IN ALL CAPS Embrace the process Why talk about the bad stuff with running? "We don't give a fudge about your result Chaotic unpredictability and futility of results chasing Talent as an uncontrollable initial condition Removing comparison from evaluation Learn more about David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).

Ultrarunner, Caleb Simpson joins The Nation to discuss CBD Oil and how it might hold some benefits for you as a runner. There are many incorrect perceptions and understandings about this cousin to marijuana, but there are some key differences that may get you to consider an experiment of one. Key facts: It is not derived from marajuana plants It cannot get you high It contains It is legal in all 50 US States It is not a banned substance by athletic organizations Learn more at HempDaddys Get 10% off your first order with code, "TRN"

This year we adapt the boardgame, Balderdash, to a trail game. AJW and Donna Nì Cuarta compete for the coveted TRN Crown! AJW's Coaching

PART 3 discussing three more chapters of the great book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance PART 1 HERE. PART 2 HERE The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for. Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance. He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential. East Coast Executive Producer, Andy Jones-Wilkins rejoins The Nation to discuss three additional chapters: Chapter 7 Oxygen Chapter 10 Fuel Chapter 12 Zapping the Brain

Two-time 100km world champion and Western States 100 record holder, Ellie Greenwood joins regular guest Ian Sharman to talk about what has changed in their Ultrarunning since they began: Gear Nutrition Training Bonus topic: what race would you gift a running friend this Christmas and why? Sharman Ultra - Endurance Coaching

PART 2. You can listen to PART 1 HERE. The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for. Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance. He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential. East Coast Executive Producer, Andy Jones-Wilkins rejoins The Nation to discuss three additional chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Chapter 3: the Central Governor Theory Chapter 5: Pain Chapter 11: Training the Brain

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

It is hard for humans to survive on their own. They need a tribe. Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation - that flare up in communities during times of turmoil and suffering. What can we learn from our tribe? What can we do to help our tribe flourish. Just over a year ago, we did a podcast referring to Sebastian Junger's book, Tribe: On Homecoming and Belonging. As it turns out, Sebastian was a runner, and a pretty good one. Today, Sebastian joins The Nation and help us understand the concept of Tribe better and how it can relate to running. Pick up this book in audio or in print

Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, rejoins The Nation to dive into the mental side of endurance sports. He recently competed in a unique challenge: 24 hours in an enclosed shipping container trying to run as many miles on a Trueform treadmill. No light, no watch, no data, virtually sensory deprived. Listen to his experience in preparation and execution. There are many things that we all can take away and use in attempting new challenges. Short video of the challenge Ideas that came from the podcast: "The less stuff I have, the more I rely on myself" Advice vs. opinion - different levels of importance Practice vs. training "pushing the mind's mind away" Slice the problem - Big problems have Big solutions. Break these Big problems into smaller problems and find the small solutions for them. Check out these links: Crooked Butterfly Tosh's Instagram

Returning guest, Chadd Wright joins The Nation with his training partner and teammate Shawn Webber to discuss their "training missions". They are preparing to run the inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019. You can follow their training missions on Facebook Listen to Chadd's original podcast, "Readiness Through Training"

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

We do a lot of power hiking on the trails, but we often neglect our form and biomechanics of walking. Today, Coach Danny Dreyer rejoins The Nation to help us understand these important biomechanics and teaches us how to improve our walking efficiencies. Danny is the creator of the popular ChiRunning (and ChiWalking). Link to the ChiRunning School that we spoke about Get Danny's book, "ChiWalking Book: Fitness Walking for Lifelong Health and Energy" Get Danny's book, "ChiRunning book: A Revolutionary Approach to Effortless, Injury-free Running"