Trail Runner Nation

The crew of three recipients of the 200-mile Triple Crown join The Nation to discuss how to take care of your runner in these multi-day events.

Sarah & Michael McKnight and Brittnay & Ben Light recount stories from the 2017 triple crown races:

• Bigfoot 200
• Tahoe 200
• Moab 240

2017 was the inaugural year of the mis-named Moab 200, a 238-mile endurance race in the desert of southern Utah. Along with the 98 gritty people that finished this race, Courtney Dauwalter, stunned observers with a first-place finish.....ahem.....nearly TEN HOURS before the second place finisher! Fellow finishers, Cameron Hanes and our own Don Freeman (Triple Crown of 200-milers recipient), help The Nation understand how she did this only one month after finishing sixth (first place female) at Run Rabbit Run 100 & two weeks after a first place at The Bear Chase 50.

Why do we put so much emphasis on talent rather than our effort? In the book Grit:The Power of Passion and Perseverance author, Angela Duckworth helps us understand that EFFORT counts twice as much as talent when trying to achieveing a goal.

Talent X Effort = Skill

Skill X Effort = Achievement

Gu Energy Labs' VP of innovation and R&D, Magda Boulet

and East Coast Executive Producer, Andy Jones-Wilkins

join The Nation to discuss Grit.

• What is Grit
• Where do we get it?
• Can it be learned?
• Can we increase our grittiness?
• Is Talent or Effort more important
• Four elements of GRIT
  • Interest or passion - we must enjoy what we are doing we must find ways to reignite that passion. We must be patient to develop the interest.
  • The capacity to practice - daily discipline of trying to do things better than the day before
  • Purpose - What ripens passion is the conviction that your work matters. (See WHY podcast)
  • Hope - rising to the occasion. Focusing on things that you can control when things are going wrong

Take the Grit Test to see where you are on the grit scale

Visit Angela Duckworth's web site on Grit

Check out Don't Dilemma at mile 144 of the Moab 240-mile race: VIDEO

In December of 2014, we spoke with Brian MacKenzie, founder of crossfit endurance, ultrarunner and co-author of "Unbreakable Runner, Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong". He joined The Nation to talk about how you can train for lifelong healthy and sustainable running by incorporating crossfit endurance training. The main principles include:

• Develop correct and efficient running skills
• Build running endurance without injury
• Build functional strength, conditioning and mobility
• Focus on nutrition

Get the book HERE

Brian's other book, " Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training"

Why do you run? In most cases, people talk about the HOW or the WHAT to try and explain this. When it comes down to it, we need to have a well understood WHY before we can successfully change our behaviors.

Over 5 years ago, we read a life-changing book by Simon Sinek, "Start With Why, How Great Leaders Inspire Everyone to Take Action". Although this book can be related to many aspects of your life, we take it to the trail to see how it will fare. We talk about the biology (not the phycology) of the power of the WHY and how fun it is to discover why other people run.

Get a jump start on the subject by watching this Ted talk (viewed over 34,000,000 times) by Simon Sinek.

Visit Simon's web site

Get the book

Use this worksheet to begin uncovering and defining your Why, How and What: TheGoldenCircle

Outdoorsman, best-selling author, adventurer and runner, Cameron Hanes joins The Nation to talk about his passions: bow hunting big game around the world and endurance running. He completed the Bigfoot 200 in 2016 and is a couple weeks away from the start of the inaugural Moab 240 mile endurance run. He has a unique complimentary sport of bowhunting. We ask him to compare the two sports and what he has learned from participating at a high level.

Learn more about Cameron:

Youtube Channel

Keep Hammering Podcast

WebSite

How many times have you been having a great run and then BAM, your stomach goes south? In this podcast, Warren Pole, from 33 Shake and Brad Kearns, from Primal Endurance, join The Nation to discuss how to minimize stomach problems.

Article from TrainRight.com:Stomach issues

TRN's East Coast Executive Producer, Andy Jones-Wilkins, is the guest author of 3 articles in the fifth edition of TRN's Audio Magazine. Articles include:

• Run Like Cockroaches
• Under the Bright Shiny Moon
• Do What you Want
• From Rucky Chucky to Kroger's Canteen and all the Places in Between
• Loquacious
• Help! My Ink Won't Let me Sweat
• Get Back to Nature
• Philosophy

Find out more how AJW can be your coach

Dr. Steven Gangemi, Sock Doc, teaches us why SLEEP is a very important to your training. We discuss

• Why is sleep so important?
• Do athletes need more sleep?
• What is good restful sleep?
• What are some of the factors that keep us from restful sleep?
• Are stimulants effecting our sleep?
• Common signs of poor sleep
• Sleep monitors, are they useful?
• Can you "catch up" on sleep?

Read Sock Doc's article on sleep

Here is another article: How Elite Athletes Use Sleep Routines to Boost Their Confidence and Win Medals

Learn more from Sock Doc at these sites:

http://systemshealthcare.net/ ~ AN INNOVATIVE APPROACH TO NATURAL HEALTH CARE

http://sock-doc.com/ ~ NATURAL INJURY TREATMENT AND PREVENTION FOR ATHLETES

http://www.drgangemi.com/ ~ HEALTH. FITNESS. LIFE.

Are you kidding? Many of us owe Dean for informing and encouraging us to get into Ultra or Trail Running via his books:

• UltraMarathon Man - Confessions of An All-Night Runner
• 50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!
• Run! 26.2 Stories of Blisters and Bliss
• NEW - The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace

or his many amazing adventures. Some of these being:

• running Western States 100 15 times since 1994, including four top-10 finishes
• running 10 Badwaters including a 1st and 2nd finish

Constantine Karnazes, Karno, or Dean visits with The Nation with his good friend, Michelle Barton about his longevity, training, life balance and his new book.

Visit his web site: Ultramarathonman.com

A week after the 2017 Bigfoot 200 Endurance Race, we look back at the race from a few different perspectives:

• Finisher, Don Freeman (finishing in 23rd)
• Race Director, Candice Burt
• 200-mile virgin, Bob Crowley - who is registered for the 2017 Tahoe 200!!!!!
• Crewman, Scott Warr

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to play the Thumbs Up or Thumbs Down game covering these topics:

• NSAIDS
• Cryotherapy
• Whoop - recovery tracker
• Foam Rolling

Visit

College of Idaho with Assistant Professor, Matt Laye

Sharman Ultra - Endurance Coaching

Uhan Performance

The Ultra Trail Du Mont Blanc (UTMB) has become one of the world's most desired races. Why?

This race series lasts from August 28th - September 3rd (2017) and offers many different race distances with breathtaking views.

Majo Srnik is running UTMB for the first time and gets advice from 2014 4th-place finisher Jason Schlarb

We talk about

• aid station foods
• fuling strategies
• how the 6:00 pm start effects runners
• Mandatory Gear List

The Ultra Trail Du Mont Blanc (UTMB) has become one of the world's most desired races. Why?

This race series lasts from August 28th - September 3rd (2017) and offers many different race distances with breathtaking views.

UTMB veteran and podium finishing Tim Toloffson and Sally McRae join The Nation to discuss this amazing race.

• Mandatory Gear List
• Sign up for Tim & Sally's coach, Mario Fraioli's "Morning Shakeout"

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.

East Coast Executive Producer, Andy Jones-Wilkins and Brian Chontosh sit around the table to talk about the Sebastian Junger book, Tribe: On Homecoming and Belonging. Don met Brian, a decorated and retired Major in the Marine Corp and Navy Cross recipient, international adventure racer last year as they were experiencing the Tahoe 200-mile Endurance Run.

Visit Brian's company, Crooked Butterfly

Get coached by AJW

Under Armour

What Dr. Mark is reading right now: "The Nature Fix: Why Nature Makes us Happier, Healthier and More Creative" by Florence Williams

Links to stuff we talked about:

• The video that we LOVE showing The Principles of Natural Running
• "The Sports Gene" by Daniel Epstein
• post on "butter burning"
• drills and springs
• 30 years sub 3 pre race
• Mysterious Rerservoirs of Power at the 2017 Boston Marathon
• Check out SteadyMD

Check out a TrueForm treadmill VIDEO and how it can teach you good form

Links to Dr. Cucuzzella's past podcasts:

1. Run Faster & Farther with Less Effort
2. Get on your Mark, Get Set, and listen...mas! Dr. Mark
3. Dr. Mark Cucuzzella Drops the Knowledge Bomb on the Nation
4. Dr. Mark Cucuzzella 3: A Smorgasbord of Running Topics
5. Dr. Mark Cucuzzella 4: Train don't Strain
6. Dr. Cucuzzella is BACK!
7. Dr. Cucuzzella's 3 tips for more efficient running
8. Dr. Cucuzzella & Sock Doc: What did you learn in 2012?
9. Dr. Cucuzzella - He can crush you with his knowledge
10. Dr. Mark Cucuzzella: running Comrades & Sports Medical Conference
11. Dr. Cucuzzella's Freedoms Run AND world premier of "In the High Country" October 12
12. Dr. Mark Cucuzzella: Cadence and Breathing
13. Dr. Mark Cucuzzella - Magic of Human Facia
14. Healthy Eating with Dr. Mark Cucuzzella
15. Impact Moderating Behavior with Dr. Mark Cucuzzella

Do you ever have thoughts and feelings you don't want?

Sport and exercise psychologist, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and how we can train it to make our training, racing and personal life better.

They co-authored the book, "Brave Athlete - Calm the F*ck Down and Rise to the Occasion"

You can learn more about their unique coaching paradigm HERE Simon coaches your brain and Lesley coaches your body.

Try out their FREE "Smog Report" personalized advice to optimize your training

Fun video introduction of the book.

Follow Simon and Lesley on Twitter

_________________________________________________________________

Under Armour Mountain Running Series

Enter the code: TRNATION at checkout for 20% off registration

Check out Under Armour's new trail shoes

Dr. Phil Maffetone rejoins The Nation to talk about insulin resistance and the addictive properties of sugars.

Read his article, "Overfat Pandemic"

We also discuss the recent Nike sub 2-hour marathon event and Dr. Phil's "1:59: The Sub-Two-Hour Marathon Is Within Reach-Here's How IT Will Go Down, and What it Can Teach All Runners about Training and Racing"

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

Recently, Scott had a friend ask him in a text, "what kind of running shoes should I buy?"

Wow! how do you answer that question with a short reply text? One of the subjects that can monopolize a LONG training run or a ultra race is about shoes. We all like to talk about them. We all have our opinions and preferences. And the stories.....we can recall races from years ago and vividly remember which shoe we ran in. Some of us die a little when a manufacture discontinues or modifies our favorite shoes. Who isn't guilty of going to the store and buying 5-6 pair of your favorites before they are gone?

We get the unique opportunity to talk to Steven Shorter, a shoe designer for Altra Running. He talks to us about how he became a shoe designer, the process of developing a new shoe, why shoes are always changing, some trends in running footwear...opening the curtain and giving us a sneak peak to some of the new Altra models.

Make sure you listen to this podcast on a tempo run, because you might find your HR elevate a little.

Our Podcast with Golden Harper, Altra Running founder.

AJW and Tim Twietmeyer join us on the track at Placer High School (finish of the Western States 100) to talk about how the last 30 hours played out. There were 369 well trained athletes that toed the line. All of these runners demand our respect and admiration; they are examples to us of goal setting, hard work, and courage. This year's race played out to be very unique and challenging.

Also joining us is this year's 7th place finisher, Jacqueline Merrett, to discuss her first time running.

Stephanie Howe Violett, 12th place, joins us with her husband, Zach Violett (2016 finisher) to discuss her day and lesson's learned.

Results

AJW joins us in Studio G two days prior to The Big Dance. Andy just came off his own 100-mile adventure, Bighorn 100, last week. We talk about skating on mud, Biblical rain storms, concussions, and "shared suffering".

We then get into this years WS100;

• The Course this year
  • changes
  • environmental challenges ("running on a pizza store")
  • wait list
  • drug testing
• Some amazing people & stories to watch
• Vaticinate who the top Men and Women will be

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-in on Earth Day, April 22. Go for a run, post a photo and tag #runwild #TRN

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

• 8 weeks
• 20 min/day on your own schedule
• Weekly group video call with Travis
• Usual tuition fee $385; TRN listener tuition fee $235
• www.travismacy.com/courses

Contact Travis via his web site for the discount.

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😂)

Each participant came to the podcast with 2 items, either fact or fiction. The other teams guess if it is either. Losers have to run 3000' of vert.

Ashley's Smoky Mountain Memories Trail Camps

Jimmy Dean Freeman's SoCal Coyotes

Andy's CTS Coaching Services

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. 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!"

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".

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

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:

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.

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:

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

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

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 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 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.