Trail Runner Nation

Trail Runner Nation

United States

Trail Running Podcasts, Resources & Discussion

Episodes

How Can the Science Help You Train and Race Better? Part 1  

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

What is Fell Running? with Nicky Spinks  

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.  She did this in an amazing 45-1/2 hours!

Video about the Bob Graham Round with Salomon Running athlete Ricky Lightfoot

Nicky Spinks article re. her Double Bob Graham.

Video of Nicky completing the Double Bob Graham.

We also added a few words to our glossary:

Tussic

Moore

Heather

Jelly Babies

Tops

Clag

Peet

And finally,  to quote Mr. Warren Pole, "If you fall in Fall running Fell, now you have something!"

 

Nowhere Near First with Cory Reese  

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".

Have a Trail Running Adventure This Year  

Billy Yang and Jimmy Dean Freeman join The Nation to discuss trail running adventures.  They can take all forms and can be very complex or simple weekend affairs.  Do more than a routine training runs this year.  Have a running adventure!

See more of Billy Yang's film on Youtube

Mt. Gaoligong Video

TRN Audio Magazine - Volume 3  

Sally McRae and Warren Pole join the nation to review the newest volume of the TRN Audio Magazine.  Here is a list of the articles we discuss:

Tipping Point Blinded by the Light I may be Having a Heart Attack Goal!!!! This Season's Must Have Color is Orange Motivation: What is Your Goto Mantra? Brake or Break? Is that English? In the Long Shadow of Mont Blanc Now

Jacko Willink "Good" video

33 Shake weekly winners:

ejb74 https://www.instagram.com/ejb74/ Getting high in boise foothills   Staffsergeantrichardallan https://www.instagram.com/p/BPBnUw3DQA6/?taken-by=staffsergeantrichardallan Running the sights in DC   Todd Chandler Snowy trails https://www.instagram.com/p/BPP_lBHDxHw/?taken-by=toddchandler
TRN Time Machine with Tim Twietmeyer  

We jump in the TRN time machine and travel back to 1988 to compare how trail running has changed.  Tim Twietmeyer, 25-time, silver buckle owner and 5-time champion of Western States 100, join The Nation to discuss.

Winners of the 33shake photo promotion.  Each will receive 10 Satchels of the chia energy gel.  Post your photo/video on social media and tag #fuledby33shake and #inspiredbytrn to enter the weekly drawing.

Kristian Bak (Twitter @kristianbak79) from Denmark https://twitter.com/KristianBak79?lang=en-gb, great Danish trail shot   Laurie Nakauchi for a rocking team run shot https://www.instagram.com/p/BPAffSPjhVO/?taken-by=nakasmooch&hl=en   Sebastien Durandeau for this moody winter trail shot https://www.instagram.com/p/BPBLI6Rhiqy/?taken-by=oregoncoastrunner&hl=en
The Diet of the World's Fittest People with Matt Fitzgerald  

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) hits another home run with his latest book, "The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel and Perform Better".  (Whew, that was an endurance title).  Matt took the last two years to do in depth with the top endurance athletes from different sports and from around the world.

 

3 winners of the 33 Shake promotion:

1 Liz Morgan McGarraugh- bagged her goal of 1700 miles in a year, which - rather brilliantly - is 33 miles a week. What an excellent number.  PHOTO 2 Benfitz1.0  - for some great slow-mo trail action videos and an Instagram feed that is, basically, nothing but trail running. Apart from a few posts of trail running injuries…VIDEO  3 Lisa Fogg-Evans - awesome first night time solo trail run, hard core! VIDEO   You can win too.  Just post a photo or video showing how you enjoy the trails and tag it with #fueledby33shake and #inspiredbytrn.  A chance to win 10 satchels of 33 Shake energy gels and a chance to be the first (in the USA) to receive the 33 Shake All-in-one shake.
Rear-N-Review (this is Don's title)  

Don and Scott look back on the last 5 years of podcasts and revisit the great guests and topics from 2016.

Top downloaded TRN Podcasts since 2011

Top downloaded TRN Podcasts in 2016

Holiday Game Show - Year 2:  The Revolution  

This is our second annual holiday game show edition!  We pinned the European Union against the East Coast of the USA.This year Andy Jones-Wilkins and Warren Pole rejoin with team mates Donna Ní Cuarta and Ashley Walsh.

 

The Nation goes rogue and kicks it game show style.  We adapt the 1970's game show, "100,000 Pyramid" to create a trail running version.   

Listen to last year's game show

Chasing Flow  

Dr. Mihály Csikszentmihályi describes flow as being "completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one...Your whole being is involved, and you're using your skills to the utmost".

Wow!  How do we bottle that and release it on race day?

AJW's article on Flow "The Pleasure of Flow" Podcast with Phil Maffetone, "How can Rhythm Improve Your Efficiency?" Dr. Mihály Csikszentmihályi's book, "Flow: The Psychology of Happiness: The classic Work of How to Achieve Happiness" AJW's mother's best selling book, "A Year by the Sea: Thoughts of an Unfinished Woman"

If you want to read ahead, here is the basis of an upcoming podcast on Vulnerability.

 

Eric Byrnes Hits a Home Run in Ultras  

Eric Byrnes retired from major league baseball with a batting average of .259, 109 home runs, 396 RBIs, and an OBP or .320.  Now what does he do?  One thing that is taking up some of his time is trail and ultra running.  Eric explains how his experience in MLB has helped him in becoming a passionate trail runner.

Diamond to the Rough video

Learn more about the Pat Tillman Foundation

The Tipping Point with AJW & Zach Bitter  

"The tipping point is that magic moment when an idea, trend, or social behavior crosses a threshold, tips, and spreads like wildfire".  Malcolm Gladwell's best-selling book published in 2000, "The Tipping Point: How Little Things Can Make a Big Difference"  can translate in to our sport.  Andy Jones-Wilkins and Zach Bitter join The Nation to discuss what some of these little things are and some of the people that have been influential in making trail and ultra running more popular.

How to Make a Comeback with Pam Reed  

Pam Reed recently broke her leg.  Our East Coast Executive Producer and Headmaster, Andy Jones-Wilkins, joins The Nation to discuss what it takes to make a comeback from injury, in a race, from professional setbacks, personal relationships, etc.

Pam's previous podcast: "Visualization and Leaping Out of Your Comfort Zone with Pam Reed"

Pam Reed's book, "The Extra Mile"

Check out the TRN Store for great holiday gifts for you or your runner.

The "Tao of Running" with Gary Dudney  

Gary Dudney is a prolific writer and can be seen in "Ultra Running Magazine", "Trail Runner", "Runner's World", "Running Times", and others.  He has run over 200 ultras and 50 Hundreds.  He joins The Nation to explain what he has learned over the years, especially how to find joy in the journey of running.

The Tao of Running Website

The Book: "The Tao of Running: Your Journey to Mindful and Passionate Running"

 

Don't Give a Voice to Your Suffering with Gary Robbins  

Gary Robbins has won the HURT 100-mile trail race 3 times and many other races.  He is also a coach and race director.  Gary joins The Nation to talk about

his experience at Barkley Marathons "scraping" his "10 essentials for safe backcountry adventures, trail running style" pacing and fueling "fade-rate"

Check out

Gary's coaching site Gary's Coast Mountain Trail Series  The Squamish 50 The Red Bull 400 m at Whistler

photo credit Brian McCurdy

 

Sally McRae's "Phone-Cast"  

Sally McRae is busy.  She called, we agreed to hit record and now we have the first ever TRN "Phone-Cast" with Sally. 

Photo Credit: Billy Yang 

Joe Uhan - Marble in the Groove  

Dr. Joe Uhan is a physical therapist, Board­-Certified Orthopedic Specialist, coach.....oh, and he can run!  Joe can be seen and read regularly on IRunFar and UltraRunning Magazine.  He joins The Nation to talk about running efficiency and bio-mechanics.   Running efficiently is very simple, but NOT EASY.  Here are some links to what we discussed:

Joe's Ultrarunning Magazine's November article, "Central Governor and Stride" Joe's IRunFar article, "The Western States Killing Machine, Part Two: The Marble in the Groove" 100 -ups video with Joe Additional 100-up video Shaggy from Scooby Doo running model

How to learn more from Dr. Joe

Uhan Performance - get a running gait analysis! Joe's blog
Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone  

Dr. Phil Maffetone has changed the way most of us eat, train, run and live our lives.  He joins The Nation to talk about the social stress of the "No Pain, No Gain" philosophy, hydration, getting enough vitamin D, using fish oils, and much more.

Here are some links to things we discussed:

"Social Stress of 'N0-Pain No-Gain'" article HR threshold test The MAF Test Dr. Maffetone's Books Phil's Music
Trail Running is More Than Just Running...  

  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
Impact Moderating Behavior with Dr. Mark Cucuzzella  

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

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