Trail Runner Nation

This is an "Out and Back", encore episode that we recorded in 2016 with Dr. Stephanie Howe. She had 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
• Appetite hormones
• Pallet fatigue

She then shares her Simple Rules:

• Eat real food
• Chill out the day before a race
• Be nice

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This is an encore episode with Courtney Dauwalter that we recorded back in February 2018. We hope you enjoy the timeless wisdom that Courtney shares with The Nation.

Courtney Dauwalter rejoins The Nation after earning a golden ticket into the 2018 Western States 100. She has won her last six races and was overall winner at three of those. She has been the first human to cross the line at 10 of the races she started including a 10 hour buffer between second place at the 2017 Moab 200.

Courtney talks about her "old school" method of training which includes a more intuitive focus rather than a specific training program. Part of this includes consistency and adhering to AJW's "10-minute rule"

Previous podcast with Courtney

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The Dalai Lama has said, "The goal is not to be better than the other man, but your previous self."

East Coast Correspondent joins The Nation to talk about consistency and discipline. Sometimes it is very easy to set goals and get started. For many, failure can come just as easy if we set too high of expectations. We talk about ideas and tactics that have helped us when there are 6 reasons not to get the work done. Sometimes it means doing something so minuscule that it is just a bit more effort than doing nothing at all. These small wins help us psychologically and physically to get a step closer to our desired outcome.

Here is the link to Scott's Tedtalk that he couldn't remember. Christine Carter teaches about her "better than nothing" philosophy that helped her become a runner after failing initially.

Check out these previous episodes with similar topics - EP 458: Motivation vs. Discipline - Grit: That Space Between Giving Up and Going All In

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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Leadman*, ultrarunner, sports dietitian and former olympic athlete coach, Bob Seebohar says that we should, "eat to train, not train to eat". Our fueling is as important in our training as aerobic and anaerobic training. Bob even wrote the book on it, Metabolic Efficiency Training, Teaching the Body to Burn More Fat

He discusses the simple methodology he prescribes to athletes to help them improve their nutrition and fuel burning with periodization and the simple "hand method" of fueling.

Bob owns and runs eNRGPerformance in Colorado, but consults virtually around the world.

Check out these links: - BirotaFoods.com - AllAroundSnackCo.com

*Completing all six Leadville endurance events in 7 weeks

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A book written by runner, adventurer, skier, biker, speaker and climber, Brenden Leonard. Brendan takes his unique skill of illustrations take a fun, tongue-in-cheak look at our lifestyle as runners. It is a reminder to the experienced runners to not take themselves to seriously and to new runners to understand that running isn't all rainbows and unicorns. Buy a few copies and share them with your local running tribe and fuel your next training runs with topics.

Link to Brendan's 2018 movie, How to Run 100 Miles.

Find more about Brendan at Semi-Rad. or follow him on Twitter or Instagram.

Make sure you check out his podcast, Off The Couch

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Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports. We discuss:

• What Marathoners (and Badminton Players) Think About
• Yes, Walking is Sometimes Faster Than Running Uphill
• Don't Judge a Runner's Efficiency by Their Stride
• Scientists Weigh in on the Great Trekking Pole Debate

Listed to our podcast series with Andy Jones-Wilkins and Magda Boulet as we discuss each chapter of Alex's Book, Endure: Mind,Body and the Curiously Elastic Limits of Human Performance:

• Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief
• Podcast #2: The Central Governor Theor, Pain and Training the Brain
• Podcast #3: Oxygen, Fuel, and Zapping the Brain
• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter

Check out Sweat Science

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Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back to answer questions that YOU asked on our TRN hotline. This episodes questions come from

• Collin from Memphis, TN
• Doug from Chamonix, France
• Bailey from the White Mountains of New Hampshire
• Matt from Minnesota
• Jen from the UK (but residing in France)
• Lori from Ft. Worth, Texas

Links to stuff Don committed Scott to put in the show notes

• Megan Roche as guest on the Running for Real Podcast
• Three-Minute Mountain Legs with David Roche
• Eight-Minute Speed Legs with David Roche

David's stuff: - David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play). - Their book, the Happy Runner - David and Megan's new podcast, "Some Work, All Play"

If you have a question for the coaches on a future episode, please call and leave a message at +1 530-492-5006

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We continue our discussion about being a mom and trail running with Sally McRae, Anna Frost, and Stephanie Howe.

Download Part 1 HERE

Learn more about these amazing moms/athletes:

• You can find out more about Anna Frost's coaching and her jewelry at her website

• Make sure you check out Stephanie's web site for coaching or nutritional consultation.
• Sally can be found HERE for coaching and inspiration

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We reconnect with Andy Jones-Wilkins to play one of our favorite podcast games, Drop Bag. We each pull a "relevant" topic out of our drop bag and discuss. Here are some of the stuff we talked about:

• Link to Ultrarunning Magazine's article by Bob Crowley, "Head, Heart and Soul: The Future of Trail Running" If you want a deal on Ultrarunning Magazine click HERE
• Link to AJW's Trail Love Letters
• Stan Jensen's Run 100s website
• Christine Carter's TedTalk, "The 1-Minute Secret to Forming a New Habit" and Brad Kearn's Morning Routine and his podcast

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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Have you ever woken up and groaned as you fought with yourself to get out the door to run? You are not alone. That is in our biology. We evolved to want to conserve energy. The idea of exercising is only something that we've been doing relatively recently. Dr. Daniel Lieberman's new book, Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding is a great read.

Evolutionary biologist, Dr. Daniel Lieberman joins us to discuss what this means for us as passionate runners. Dr. Lieberman wrote the 2004 article, Born to Run:

Here is the video Dr. Mark Cucuzzella mentioned.

Please check out Dr. Mark's running store, Two Rivers Treads and his podcast.

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