Trail Runner Nation

  Coach Travis Macy and Andy Jones-Wilkins join The Nation to discuss why trail running is more than just logging miles and how it becomes part of who we are.  In TRN style, we approach this topic by throwing out words that spark these ideas: Faith Calm/Stillness Therapy Nook Community Failure Technology/gear Grain

TRN regular and running guru, Dr. Mark Cucuzzella joins The Nation to do a brief recap of this years Freedoms Run, a race he has directed for the past 8 years.  We then talk about the "pendulum swinging back to minimalist shoes" and how it is important to have good running form. Check out the 3 Efficient Running Training Modules that Dr. Mark and the U.S. Air Force created. Here is the most popular 8:26-minute running video that demonstrates proper running form. Here is the Coach's Eye APP that Dr. Cucuzzella talked about. Here is the blog post, "Two Week Running Natural Running Tour of Duty", that was discussed. Here is more information about Amazing Correct Toes available at Two Rivers Treads Don't forget to check out The Natural Running Center Get some shoe advice and buy some shoes at Two Rivers Treads or call them at 855.878.7323

Meghan Arbogast has been running for over 30 years and continues to be competitive with other runners that are 1/2 her age.  She seems to be getting faster!  She joins The Nation to discuss how she got into running, her training regime, love for running, race strategies and her favorite Taco Bell menu item. Hire Meghan to Coach you HERE New Yorker article, "Meb Keflezighi, Bernard Lagat, and the Secret to Running Forever" Wally Hesseltine video.  72-year-old Western States 100

This is Part 2 of the Tahoe 200 Endurance Run just finished up a week ago.  There were over 100 people that started this race of 205.5 miles, including our own Don Freeman.  We are doing a tw0-part podcast devoted to the race report (because this is twice as long as a 100-mile race, duh). Andy Jones-Wilkins and Jimmy Dean Freeman join this podcast to cover the experience of running the race from the eyes of Don   Check out Candice's other races at Destination Trail

The Tahoe 200 Endurance Run just finished up a week ago.  There were over 100 people that started this race of 205.5 miles, including our own Don Freeman.  We are doing a tw0-part podcast devoted to the race report (because this is twice as long as a 100-mile race, duh). Race creator and Director, Candice Burt, joins us with Donna Ní Cuarta, a volunteer that flew over from London. In Part 1 we will cover The Race Course Special Equipment The Volunteers Part 2 will cover the experience of the race through the eyes of a racer....Don :) Check out Candice's other races at Destination Trail Registration for the 2017 Tahoe 200 opens on November 5 at 9:00pm PST at Ultra Sign Up or link to the registration page from the Tahoe 200 web site.

USA Track & Field certified coach, elite athlete, and author of "Running For Happiness and Health: A Beginners Guide to Faster Pain-Free Running",  Jason Fitzgerald joins The Nation to discuss some of the basics of running.  Whether you are a beginner or seasoned veteran, Jason's book will give you practical advice and drills that can help you become a more fit, faster runner while reducing the chance for injury.  We discuss: How to prevent injuries Strength and core workouts Goal oriented motivation for fun Discipline vs. motivation Is the 10% rule for everyone? Consistence is the "secret sauce" From from the beginning Short Hill repeats are the secret for injury prevention What are Strides? and how can they help you? Visit his Website Strength Running or visit his blog Contact Jason HERE  

That is one of John Wooden's quotes.  He would have been a great ultra running coach. John's great niece, Kelley Puckett, joins The Nation to discuss Jimmy Dean Freeman's race report from the 2016 Badwater 135 mile race.

Lee McKinley, a well-accomplished ultra runner and tri-athlete, lends his wisdom to the podcasts as we discuss why we choose to go to the next level.  Lee is competing in his third Ironman Kona in this October and talks about how his training has changed over the years.  We also pressure Don into signing up for the Tahoe 200 mile race in September. Race Director of the Tahoe 200 Candice Burt joins the discussion.  Running 200 or Directing 200 which one is easier.  You will have to decide after listening. 

Mark Johnson has been around the endurance community as a participant and as a reporter and photographer. He shares with The Nation his new book, "Spitting in the Soup - Inside the Dirty Game of Doping in Sports". In this book, Mark teaches us about the history of performance enhancing drugs in sports.  Doping has been around for a long time, for many reasons, but only recently banned.  Take a listen to this podcast and then go read the book.  It will give you a much more informed perspective about drugs in sports.

Victor Ballesteros is an accomplished trail runner that has evolved into starting his own business, Victory Sport Design. Victor has developed some strong opinions on how to be a good pacer from his experience as a racer and pacing many of his friends.  A few years ago he penned a great article on pacing, "The heART of Pacing".  He joins The Nation to discuss his experiences and wisely teaches us how we can prepare to help our runners perform at their best. Check out Victor's Band, Voodoo Switch!  This podcast closes with one of their songs. FUNK OUT!

Endurance athlete and coach, Travis Macy, rejoins The Nation to expound on his book, Ultra Mindset.  We take the lessons learned from ultra running and translate them in to life: business, relationships, parenting, etc. Our original podcast with Travis Check out the course, Ultra Mindset For Endurance Athletes.  The cohort begins on October 29, 2016 The book is available at most book outlets including Amazon and available to listen on Audible.

Andy Jones-Wilkins and Scott Mills join The Nation to talk about their 2016 finishes at Hardrock 100.  This was AJW's second finish and Scott Mills' ninth finish.  They talk about their different training strategies and race day strategies and how it unfolded: Training: How to avoid overtraining Pain vs. aches Heart Rate training Breathing training Altitude training Race Day: Phases of a race Avoiding the negative chatter How to pull yourself back from a DEEP funk Strategies for steep climbs and descents Trekking poles Andy's Race Report in the Tap Room Scott Mills is the Race Director for the San Diego 100 Mile Endurance Run

Coach Jimmy Dean Freeman, founder and coach of the SoCal Coyotes running group, joins The Nation to do a preview of the 2016 running of the Badwater 135 mile race.  JDF talks through the history of this race that routes from the lowest elevation to the highest elevation in the contiguous U.S.  This will be Jimmy's second running of the grueling run.  He teaches us about his training plan and his crew and pacer strategies.   Follow the race HERE Check out JDF's podcast, "Do Inspiring Sh*t"  

Dr. Stephanie Howe Violett 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 Apetite hormones Pallet fatigue She then shares her Simple Rules: Eat real food Chill out the day before a race Be nice Check out her blog HERE: with some really good recipes Check out her new Web Page HERE: posts about nutrition and coaching Endurance by Stephanie HERE

Jim Walmsley was attempting his first 100 mile race at Western States in 2016.  Shortly after the start, he captured and maintained the lead for the first 92 miles extending his lead by nearly 50 minutes AND on pace to break Timmy Olsen's course record.  But then the unthinkable happened, he missed a turn and ran 2-1/2 miles in the wrong direction.  Jim joins The Nation to talk about his preparation for the race, his strategy, his execution and how he finished the race. His splits (courtesy of John Medinger) Red Star to Robinson Flat, 1:54 - Fastest ever Robinson Flat to Last Chance, 1:35 - Fastest ever Last Chance to Devils Thumb, 0:48 - 3rd fastest Devils Thumb to Michigan Bluff, 1:14 - 2nd fastest Michigan Bluff to Foresthill, 0:51 - Fastest ever Foresthill to River crossing, 2:10 - 3rd fastest Photo courtesy of Gary Wang

2016 Western States is in the books.  Like every year the race treats us to a number of stories.  The trail is the stage for tales of racing for the Top Ten positions, racing the cut off or simply completing an epic challenge.   Join Andy Jones Wilkens and Bethany Patterson (F7) as we discuss some of the moments that make this 30 hours so special.

This year's Western States 100 is a few short days away.  Andy Jones-Wilkins joins The Nation to talk about the field of runners that have been training hard and will be toeing the line on June 25 His 9-month journey from hip surgery to his lean preparation for Hardrock 100 in less than 1 month. How to train and race in the heat "Master Carnage Sweeper" AJW's tips for racing on a HOT day AJW's "Intriguing Stories at the 2016 WS100" iRunFar's Western States 100 Women Preview iRunFar's Western States 100 Men Preview Rob Krar's Ultra Training Camp

Tim Tollefson is joins The Nation to talk about his rise from a local cross country athlete to 2014 USA 50K Trail National Champion, finishing 2nd at the 2015 Courmayeur Champex Chamonix (101K) and team member of the Nike Trail Team.  He leaks his Simple Rules to performing at a high level and his success. Tim's 2nd Place Finish at CCC 101K  Mammoth Sports Center Tim on Twitter Tim on Instagram

Sally McRae sets out on the WS100 trail for a simple 15 mile out and 15 mile back and ends off course.  Crawling through brush, standing an a ledge with a 50 foot drop, melting snow to hydrate, rock climbing and riding a tram was NOT part of the original plan.   Fresh off the trail and straight to the microphone we hear first hand of "What happened out there Sally?!!"   

Wish you were tougher mentally?  Tough enough to achieve some goals that may throw mental or physical road blocks in your way? Dr. Duncan Simpson  is Assistant Professor in Sport, Exercise, and Performance Psychology and is the Coordinator of the Undergraduate Sport, Exercise and Performance Psychology Program.  He joins The Nation to explain how research has uncovered 10 ways you can become mentally tough. Here is our first podcast with : "Getting in Your Head"