Trail Runner Nation

Dr. Stephanie Violett is a patient elite athlete that has learned a lot over the last year of recovering.  8 days prior to her third running of Western States 100, she joins The Nation to discuss how her simple rules of running and life have changed. "Fueling on the Fly" article Previous podcasts with Stephanie: Stephanie Howe Violett Shares Her Simple Rules Stephanie Howe: Nutrition for losing weight vs. improving fitness You can find Stephanie and some of her YUMMY recipes here:  StephanieHoweViolett.com Instagram Facebook Twitter Nathan Sports Vapor Howe Cliff Bar The North Face  

Michelle Barton learns that Scott Warr is hiking the Sierras this week and suggests she take over the show.   She invites her Luna teammate Majo Srnik on and we talk about running in Mexico, USA and Canada.  We discuss barefoot running, his first ultra is a 24 hour race and more.  Turns out Michelle can win races and produce a podcast.  You can find Majo on Instagram at majocalgary  This episode brought to you courtesy of Tailwind Nutrition and Ultrarunning Magazine.  You can find them on our  Partners Page at TrailrunnerNation.com    PS These are not Scott's show notes.  

Michelle Barton and Warren Pole join The Nation as guest writers for this new installment of the Audio Magazine. Here are some links to what we discussed: Warren's Ted Talk he referenced: David Epstein, "Are athletes really getting faster, better, stronger?" 1904 Olympic Marathon "More Efficient Sleep" by Warren Pole Is A Lack of Sleep Before a Race Really A Bad Thing? Running on No Sleep

Top endurance athlete, author, podcaster and coach, Brad Kearns rejoins The Nation to talk about fueling and metabolism.  Fat-adapted poster-child and coach, Zach Bitter co-hosts and gives us perspective from his experiences. The Primal Endurance book Primal Blueprint web site Link to Brad's previous podcast, "Going Primal" 

The word Stubborn has a negative connotation in many cases.  In this podcast, Devon Yanko and Andy Jones-Wilkins dive deep into the philosophy of stubborn. Is it good for an unltrarunner to be stubborn? How do you know when to give up? Or is this a time to take your heels in and persevere? Where is the line? Stubbornness can be a result of successful experiences but can be detrimental when you lose perspective. Life in A Day, a film by Billy Yang featuring Devon Yanko If you are in the California North Bay, go try some "Cuisine Genius" made by Devon at M.H. Bread and Butter

How many times have you killed the first half or two-thirds of a race, the wheels come off the bus, and then it is a question of survival for the last quarter? Andy Dubois, elite endurance athlete, rejoins The Nation to discuss how we can prepare and execute a race and increase our chances of racing others or ourselves the entire distance.  Michelle Barton, joins to cohost and give perspective from her 80 wins. Here is the ARTICLE that we refer to during the podcast. Link to Andy's previous podcast, "Is Supplementary Salt Needed in a Race?"

The Nation gathers at Gold Country Run and Sport to do a live podcast with Meghan Arbogast, Zach Bitter and Nicole Kalogeropoulus.  All three run for Altra Running and will be toeing the line at the 2017 Western States 100.  We talk with these athletes about their training, preparation, and philosophies of running 100 miles.  Some of the topics include: training intensity longevity training cycles base building interval / track workouts power hiking

Christopher Kelly, a professional endurance mountain biker, joins The Nation to explain how his dependance on sugar and carbohydrates began causing him some health issues including pre-diabetic blood sugar levels.  After listening to his busy physicians he took control of his health and began learning everything he could.  He then began a diet reset that evolved into a high fat and lower carbohydrate lifestyle.  He compares his experience with our co=host, Zach Bitter and the benefits they have seen. You can find Christopher Kelly on his podcast, "Nourish, Balance, Thrive" or you can get more information on his coaching and testing services at NourishBalanceThrive.com Zach Bitter and his coaching services can be found HERE 

Tim Twietmeyer and Bob Crowley join The Nation to help the Noob with trail etiquette. Here is their list: Trail Etiquette Girlie Man Failed Liftoff Pass The Ass Too Close Carole (or Carl) Can’t Un-see That Blood Letting Downwind Aid Station Etiquette Wayne’s World Rule Double-Dipper Ice This! Drip Dip Beam Blind Ear Bud Bud Ska’s The Limit

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including: Power Meters - do they have a place in trail running? Supplemental Ketones - can they help us? Marijuana in training and racing Visit College of Idaho with Assistant Professor, Matt Laye Sharman Ultra - Endurance Coaching Uhan Performance

Do you want to be a great runner?  Do you want to perform at your best?  In Malcom Gladwell's best-selling book, Outliers - The Story of Success, we are introduced to the 10,000 hour rule.  Gladwell explains that we can become an expert at something if we do it for 10,000 hours.  This is based on research done by clinical psychologist, Anders Ericsson.  Anders expands on this theory by saying that the 10,000 hours must be done with deliberate practice.  TRN's East Coast Executive Producer, Andy Jones-Wilkins  joins The Nation with Magdalena Boulet discuss the idea of deliberate practice and how we can become much better by following its simple rules: Set good goals Break things down to simple movements and practice them with purpose Push yourself out of your comfort zone Get feedback AJW's article on Deliberate Practice Anders Ericsson's book, Peak: Secrets from the New Science of Expertise Great podcast: Freakenomics - How to Become Great at Just About Anything

Regardless where you live in the world, we all enjoy our sport on public lands.  In the U.S.A., we have over 640 million acres (259 million hectares) of public lands.  These lands are managed for us by many different federal agencies.  Quietly, there are deals being made that will transfer this management from the federal to the state level.  WHY DOES THIS MATTER? Ultrarunner, Emily Peterson joins The Nation to help us understand what and how this is going on, why we should care, where we can get more information and how we can make our voices heard and how we can keep these lands available to our community Regardless of where you live, we need to help protect and preserve our outdoor trails.  Become informed and take action.  Run Wild Instagram  Run Wild t-shirt fund raiser  Outdoor Industry Association referenced report specific to Utah  Patagonia's produced video regarding Bear's Ears National Monument  Outside Magazine's article Run Wild Website An example of HOW being involved can help Join the Run-i

Michelle Barton started running ultras 14 years ago.  In this short career, she has amassed an impressive resume including: 1st place at her second 100-mile race (Javelina Jundred in 2006) 80 wins 5 over-all wins (men and women) over 24 course records broke 5 course records & 5 wins within a 6 week time frame We talk to Michelle about how her love of the outdoors led to her running and how her running, training and gear have changed over the years. VIDEO of this year's Caballo Blanco Ultra in Mexico. Follow her Father's 78-mile run on his 78th birthday HERE Follow Michelle: Instagram: MichellemBarton Facebook: Michelle Barton https://www.facebook.com/michellesierra2000 Facebook athlete page: UltraBarton Twitter: Michelle Barton Strava: Michelle Barton https://www.strava.com/athletes/6991071   Check out Travis Macy's book, "Ultra Mindset" and  $150 off THE ULTRA MINDSET ACADEMY eCOURSE: 8 weeks 20 min/day on your own schedule Weekly group video call with Travis Usual tuition fee $385; TRN listener tui

Buzz Burrell, Brand Director at Ultimate Direction, adventurer, ultra runner, and modern-day explorer, joins The Nation to talk about how hydration has evolved over the years and where he believe it is going.  He also talks about the first annual Fastest Known Time Of the Year awards that were recently published in the March 2017 issue of Ultrarunning Magazine. Ultrarunning Magazine's Fastest Known Time Of the Year Article Fastest Known Times website Ultimate Direction Website

Team Beast Coast, Andy Jones-Wilkins and Ashley Walsh,  won our last game show, "$100,000 Pyramid - Nation Style".  They join The Nation along with two additional West Coast teams Team "Smells Like Wasatch Spirit", Jimmy Dean Freeman and Deirdre Greenholz Team "Over Here", Don and Scott (we made up the game and the rules = Advantage

Film-maker Billy Yang joins The Nation to introduce the characters of his recent film, "Life in a Day", an inspirational story four women running the 2016 Western States 100.  Billy, Magda, Anna Mae, and Devon join us to talk about the race and the film. Magdalena Boulet Anna Mae Flynn Devon Yanko Kaci Lickteig (unable to join us) After screening his film in many locations, Billy will be making it available to watch on his web site and youtube channel.

The word "vulnerability" has traditionally had a negative connotation; only the weak are vulnerable.   Andy Jones-Wilkins and Candice Burt join The Nation to discuss an alternative definition: a definition of power and ownership. AJW's articles on vulnerability:  "Becoming Vulnerable"  and "Vulnerability: Strength or Weakness" Brené Brown's book, "The Power of Vulnerability: Teachings on Authenticity, Connection and Courage" Brené Brown's Ted Talk video The movie, "In and Out" trailer Guarantee yourself some vulnerability at one of Candice Burt's races: Destination Trail Run

Recently, Travis Macy underwent a battery of tests at eNRG Performance in Boulder, Colorado.  We were intrigued to see what these tests were, why he decided to undergo them, and how he can use this information to change his diet and training to be an efficient endurance runner.  Dina Griffin, MS, RDN, CSSD, METS II & Leadville 100 finisher, joins the conversation to help us understand. Here are the tests that they did: Metabolic Efficiency (ME) testing Lactate Threshold (LT) testing Sweat Sodium Concentration Testing VO2max Testing In this podcast, we dive into the ME testing.  We will cover the other tests in upcoming podcast episodes. If you have more question please email Dina at dina@enrgperformance.com

To quote Mr. Warren Pole, "If you fall in Fall running Fell, now you have something!" Nicky Spinks is an accomplished fell runner out of northern England.  Nicky and Warren Pole join The Nation to discuss what Fell running is, its origins, and where it fits with trail and ultra running. We discuss one of the famous fell run challenges, the Bob Graham Round. Named after Bob Graham, who in June 1932 broke the Lakeland Fell record by traversing 42 fells within a 24-hour period, at the age of 42. Each summer around 100 of the most highly tuned ultra-distance fell runners will attempt the 66-mile, 27,000 ft of ascent within the allotted 24 hours. Only one in three will succeed.  To date approximately 2055 people have completed the single round in 24 hours. Nicky has set records on the Bob Graham Round in previous years.  In 2016, on her 10th anniversary of overcoming breast cancer, the 49-year-0ld bested the record for the DOUBLE Bob Graham Round.  This covers over 132 miles, 52,000' of ascent over 84 summits.  Sh

Cory Reese, AKA Fast Cory, started running later in life and has become obsessed.  He has an entertaining way to share his experiences from the "back of the pack" via his BLOG, his column in Ultrarunning Magazine, and his social media pages. Cory shares his life journey in his new book, "Nowhere Near First".