The events in 2020 have effected everyone throughout the world. First with the Pandemic and now with coming to terms with some long overdue inequalities. We didn't want to distract from the attention and introspection that is needed now. So we decided to not publish a new episode this week, rather, we want to share one of our favorite episodes. This episode is from 2014 and we hope you like it and might help you through these hard times.

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 imprint can be just as real as an actual imprint.
• How can we be better coach your children

Zach Bitter and Matt Fitzgerald pop in to see who reins supreme with a grab bag topic.

Check out Zach's latest world record and his coaching information HERE

Matt is always working on the next must-read running book. Make sure you have his entire library and his coaching services HERE

Do you remember your first trail run? What was the first thing you learned?

There are some differences everyone learns when transitioning to the trails. Andy Jones-Wilkins joins The Nation and we talk about some things we wish we knew including:

• How to find a trail?
• What gear do you need?
• What techniques are different?
• How can I remain safe?
• What Etiquette is important to know

Here is the article about the Emergency Puffy featured at Cruzet Running by John Anderson

AJW's Coaching

Michael McKnight set the fastest cumulative time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240 in 2017. Around the same time, he began his journey to become a fat-adapted runner. Three years later and without a race on the calendar, he wondered if he could run 100 miles without food, relying on his fat burning engine. In the early hours of May 8, he began his self-made 100-mile route around Cache Valley, UT (see map below).

In this podcast, we

• talk to Michael two weeks prior to his project about his idea, preparation, and expectations.
• 5 days after his project, we spoke with him about lessons learned and his experiences
• talk to Jeff Browning, Michael's coach about fat adaption and how this might help you

Check out Michael's previous podcast, EP 431: Chasing the Triple Crown of 200s with Michael McKnight

Here is Jeff Browning's previous podcast: EP 427: Giddyup with Jeff Browning

Check out Jeff's coaching web site: GoBroncoBilly.com

Podcast photo by VanhornPictures

Peter Bakwin and Buzz Burrell popularized the term Fastest Known Times when they set the FKT on the John Muir Trail in 2000. A few years later they created the website that helps our community record cool routes around the world. With the cancellation or postponing of many races this year, more people are "projecting" adventures that might lead to an FKT. Buzz joins us to talk about the rise in popularity of FKTs and how you can participate!

Tune into the Fastest Known Time Podcast

Listen to Buzz's past podcast with us.

Coaches Ian Sharman, David Roche and Krissy Moehl join The Nation to debate matters of trail running consequence in a new game called, "Bonk or No Bonk.

More about Krissy Moehl:

• Krissy Coaching services
• Krissy's book, "Running your First Ultra"

Sharman Ultras coaching services

More about David Roche:

• David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).
• Their book, the Happy Runner

In our first call in show, Dr. Mark Cucuzzella fields calls from Nation Listeners from around the world. We field questions regarding

• Risks of fasted runs
• Rehab from meniscus injuries
• Training for a marathon vs. a mountain ultra
• Best treadmills for running indoors
• How to avoid injury and run pain free

Please consider supporting Dr. Cucuzzella's running store, Two Rivers Treads or call them for expert advice. 304-885-8843

Visit the Natural Running Center

Recently, our friend and trail culture advocate, Bob Crowley, was appointed as President of ITRA, International Trail Running Association. Bob helps The Nation understand more about this little known organization that we SHOULD know about and support. ITRA's values mirror our shared values of authenticity, humility, fair play, respect, solitary, and teamwork. Not only can it represent our collective voice, but can help race directors and individuals alike. The basic membership is free so please sign up to strengthen our voice and protect our culture.

We often hear that, "ultra running is 90% mental and the rest is in your head".....or something like that.

Returning favorite guest, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and strategies to help us perform at a higher level.

Visit their website: BraveHeartCoach.com to learn more or to schedule 1/2 hour mental coaching sessions.

Check out their new Xterra Podcast

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

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

Fun video introduction of the book.

Follow Simon and Lesley on Twitter

Here is the link to our previous podcast with Simon and Lesley

Volume 8 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand.

Featured articles :

• Is Longer Better?
• Good Until the Last Drop
• Give me 5
• You Never Forget Your First Time
• Does the Tail Wag the Dog?
• Running, Is it Good for Your Knees?
• Don't Believe the Hype
• How Much?

Anton Krupicka "Indulgence" Video

JB Benna's "Unbreakable" Movie - Free for a limited time

The effects of various drugs on spider webs spider web

Check out

• AJW's Coaching

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