Trail Runner Nation

Dr. Ryan Green is a certified athletic trainer and holds a doctorate in kinesiology.  He is a father, husband, runner and cancer survivor.  He recently discovered the benefits of tacking a running break.  We covered the following topics: Running Breaks - how long and how? Are their benefits to stretching? How should you warm up or should you? (Dr. Green's warm up lunge series) How to treat injuries? Ice Cup Massage Visit Ryan's running store at Varsity Sports. Visit Ryan's new web site: www.RunDocRyan.com Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

If you could run one last 100 miler with a personal-best time and then never run again OR you could be guaranteed to be able to run three miles a day for the rest of your life, but never run another 100, what would you choose? Andy Jones-Wilkins answers this question and other philosophical questions.  AJW will be running his tenth and final Western States 100 this June.  He has remained a competitive threat in this event and a HUGE fan of this race and trail running.  We talk with Andy about two of his recent blog posts on iRunFar: Problem Solving on a Run Stillness on The Run Other topics covered: How do you get your kids involved in running? What is the "Sawchuk Seven" and is it true? "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

George Plomarity, Patagonia's Team Sports Sales and Marketing Rep, joins The Nation to talk about their marketing campaign called #sufferbetter.  We discuss what this means to the ultra runner and how you can share your experiences with the community and possibly win a full Patagonia kit.  Post your story and photos on Twitter or Instagram and you will be registered for a monthly drawing. "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

"One of the most wonderful things that has happened to the world is Trail Running", says Gordy Ainsleigh in a face to face conversation we recently enjoyed.  Gordy talks about where ultra trail running has gone and his thoughts on where is is going.  He talks about his passion for the sport and his secret to life-long running.  He answers some of the Nation Members' questions too.  Find out why Gordy believes in cotton t-shirts, grape juice and beards - even in the summer months. Gordy has finished Western States 100 twenty-two times, most recently in June, 2007, though he unofficially completed the race in just over 30 hours (the official cuttoff) in 2010.  his fastest time is 20:55 in 1984, after starting 8 minutes late. "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Karl Meltzer is the record holder for the most 100-mile trail wins and most 100-mile wins in one season.  He joined the Nation with a studio audience the day before Way Too Cool 50K to discuss his race strategies: How does he break up a 100-mile race How does he alter his training when he is injured How has his training changed over the years His multi-day records and upcoming attempt to break the 2200-mile Appalachian Trail record How is a multi-day race different mentally and physically from a 100-mile race He also talks about Wings For Life World Run coming up on May 4th.  100% of the $50 race fee goes to find a cure for spinal cord injuries. Check out this video of Karl's Red Bull Human Express, his 2064-mile Pony Express record run in 2010. Check out our video simulcast HERE "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

We talk with three of Nike's newly-formed Trail Elite Team: Sally McRae, Chris Vargo, Alex Varner, and Team Manager: Pat Werhane.  This interview was recorded the afternoon before Chris and Alex finished #1 and #2 at a 1200-participant, Way Too Cool 50K.  Some of the topics we discuss are: How to adjust for weather or course conditions? Is there race-day cooperation between team mates? Trusting your training Pre-race pump up songs Sally: “Back it up” by Gwen Staphanie Chris: “Helecopter” by Bloc Party Alex: “The Sign” by Ace of Base       uhhhhh, yea :) Core strength exercises Check out our video simulcast HERE "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Nation member, Candice Burt joins us to discuss a recent lighthearted  blog post she wrote on how ultra runners take things to excess.   DUH!   That's who we are.  Fun article about people that make up excuses for not racing well. Here are some of the races she directs: Tahoe Rim 200 mile race Bellingham Trail Marathon  Bellingham Trail Running Series Cle Elum Ridge 50k & 25K Rainshadow Running "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Ultra Trail Running is distinctly different in culture and mental preparation than other running or endurance sports.  Veteran Trail Ultra Runner, Bob Crowley, visits with the Nation about what is unique about this sports culture. Is there a difference between "doing" an ultra run and "being" an ultra runner? What are some of the tenets of the trail running culture? Are we losing the ultra trail running culture with the mass appeal and participation recently? How can we keep the culture? How does this culture helps us prepare mentally for the experiences that accompany a long trail race An interesting perspective from Geoff Roes in his article, "Ultrarunning is Dead" Join the Trail Animals Running Club "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Ashley Walsh has been busy weaving a tapestry of trail philosophy on her blog AshRuns100s, training and racing.  In fact, she recently killed it at Pistol 100 Mile in TN, where she won with a sub 20-hour finish!  You gotta run this one just for the buckle!         Grab bag topics include: Motivation vs. Commitment There is a season for everything How to guarantee a DNF Gear or no Gear? Ashley, always up for a challenge, was dared by her husband, Dan, to include this list of words. Did she succeed?         "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

If "ultra running is 90% mental and the other 10% is in your head", shouldn't we train our brain?  Is there a repeatable process for winning? Lanny Bassham went from a kid that others said would never compete as an athlete to a 2-time Olympic medalist and 4-time world champion with four world records.  All winners have common threads that they do differently than everyone else.  He has discovered a formula to preparing mentally to be a champion.  Since retiring from competition, he continues as a coach to many World and Olympic champions, Fortune 500 companies, the United States Secret Service, the US Navy SEALS, the United States Army Marksmanship Unit, the US Marine Corps Marksmanship Unit, and the FBI. "With Winning in Mind" is in it's third edition and is a MUST read for all Nation Members. Learn more at Lanny's web site:  Mental Management You will learn about the three circles of the Mental Management System three phases of a task goal getting how to use rehearsal as a mental tool How an imagined impri

Get out your dictionary and slow down the playback on your MP3 player!  Ben Greenfield, fitness expert and top ranked Iron-Man triathlete teaches about Cold Thermogenisis Exercise throughout the day How Fasting can help you turn your body into a fat-burning machine How to "Grease your Groove" The importance of breathing correctly Ben can be found on four of his own podcasts: Endurance Planet Git Fit Guy Ben Greenfield Fitness Rock Star Podcast You can also find other valuable articles and tools on many of his web sites: Ben Greenfield Fitness Quick and Dirty Tips Endurance Planet Pacific Elite Fitness Rock Star Triathlete Academy Super Human Coach Network Here are some of the links to information that we talked about Fasting e-book by Dr. John Berardi "Running on Air" book by Budd Coates Nose Breathing Benefits by Dr. John Douillard Cold Vest Power Lung Elevation Training Mask "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headl

What if there was a nutrition training program that is NOT a calorie-deficient diet, NOT low-carb / Atkins-like, NO need to count calories, and requires NO special foods or supplements? Our favorite nutritionist, Sunny Blende, teaches us how to train our metabolism: increase our fat burning enzymes so we can be efficient running machines! Sunny's Metabolic Efficiency article Phil Maffetone's 180-Formula Bob Seebohar's book "Metabolic Efficiency Training" Matt Fitzgerald's book "Racing Weight Cookbook" Vitargo and Ucan Outro Song by DJ A Smooth Other Podcasts with Sunny: Unbreakable review with Sunny Blende Ultrafuel for Ultrarunners - Sunny Blende Fueling for your first Ultra - Sunny Blende Metabolic Efficiency Training with Sunny Blende and Tim Flemming Sunny Blende - Fueling In The Heat "Race Course in Review" by Vasque Running Shoes Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Trail Runner Nation's Southern California corespondent, Jimmy Dean Freeman, joins the Nation to discuss new year's resolutions and goal setting. Stuff we referenced:  Vanessa Rodriguez wrote for Active.com, "7 Ultrarunning Myths That Hold you Back". "Mind the Gap" from Jimmy's blog. Ted Video: Derek Sivers: "Keep your goals to yourself" Never too old to start: Fauja Singh, the guy who ran his first marathon at age 89! Helen Klein, now 91, started running at age 55.  She is the oldest woman to run a sub 24-hour 100-mile race. She finished the Grand Slam at age 66. Here are SOME steps we came up with to achieving your running goals: Set the goal - don't worry about the myths that hold you back or what other people say Identify the obstacles that might get in your way - plan how you will overcome them Break the goal into smaller, more realistic goals Do something everyday that get you closer to that goal Adapt the plan as necessary Celebrate along the way Check out our new sponsor's, "Race Course in Review"

Dr. Robert Portman is and exercise scientist and coauthor of three books, Nutrient Timing The Performance Zone Hardwired for Fitness and has authored hundreds of articles on how nutrition can improve fitness, health and athletic performance. Dr. Portman teaches us that there are five macro-nutrients that an endurance athlete needs to know how to use: Water, Proteins, Carbohydrates, Fats, and electrolytes.  By knowing WHEN and HOW MUCH to use  the macro-nutrients,  we can raise our performance, avoid bonking and G.I. distress. Once we understand how to utilize these macro-nutrients, there are micro-nutrients that can further tweak and enhance our performance. Over the last 30 years, Dr. Portman has reshaped sports nutrition and the development of energy products with proven performance and recovery benefits, including: Endurox R4, Accelerade and now Body Glove SURGE, an energy shot for endurance athletes. Unsure of how much hydration and nutrition to use on your next workout?  Check out The Portman Calculato

With over 20 books written for the endurance athlete, Matt Fitzgerald is one of the sport's leading authors.  Some of his other best sellers are: Racing Weight: How to Get Lean for Peak Performance Iron War-Dave Scott, Mark Allen, & the Greatest Race Ever Run The Runner's Body: How the Latest Exercise Science Can Help You Run Stronger, Longer, and Faster Matt talks to us about his book, "Run-The Mind-Body Method of Running by Feel".  Some topics include: Should a dose of suffering be included in your training? The Black Box of ingredients that you open on race day How to learn to train your body by listening to it Follow Matt on Twitter or on Facebook Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Italian Nation Member, Monica, paints a picture of Italian trail running!  Monica lives in the middle of some amazing mountain running.  She explains trail running culture, race demographics and gear choices of Italian runners. One of the forty-seven ultras in 2014 is the Tour Des Geants, a 330 KM (205 mile) race with a 150 hour time limit. Book a trip to Italy and Corri di più!!

Class is in session.  Dr. Mark talks about Cadence: what is the most efficient, how to determine yours, does it make a difference if you are tall or short? Breathing: what is the most effective way to breath?  How to practice and what are the benefits? How long does it take to change body composition? Treadmills What are the latest trends in running shoes that he saw at 2013 The Running Event Here are some valuable links: Dr. Mark's video on the "Natural Running Principles"  Natural Running Center The self propelled treadmill: Samsara Fitness' Trueform Running University Healthy Running Two Rivers Treads running store Dan Lieberman's new book, "The Story of the Human Body" Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl Download a free audio book at Audible

Chris Vargo is relatively new to the trail running scene, but has quickly found his place at the front of the pack; including a 3rd place finish at the 2013 North Face Endurance 50 Mile in San Francisco.  You can watch a great video of the 2013 TNF50 lead runners HERE.   Chris talks about how he started in trail running, his training including pool runnning, his successes, the TNF50 race, and overcoming his alcoholism. Chris can be found on Facebook and Twitter and will soon have a blog. Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl Download a free audio book at Audible

On the evening of two of the most popular 100-mile race lotteries (Western States 100 and Hardrock 100),  Andy Jones-Wilkins and Craig Thornley (race director) join the Nation to discuss the mystic and draw of Western States 100, the new 2015 qualifying standards, "micro competitions", the future of ultrarunning, and how to maintain longevity in the sport. Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl

Coach Sally McRae joins Trail Runner Nation and opens up the official TRN Grab Bag: running topics that are in the news or on our mind. Take the Tailwind Challenge at: Tailwind Nutrition    Check out the cool headlamps made for trail running at Petzl Download a free audio book at Audible