Today was the 30th Annual Way Too Cool 50K .  We sit down at the race with Victor Ballesteros and Kenzie MacPail to discuss their favorite Dos and Don'ts of race day.

Volume 7 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand.

Featured articles have been submitted by AJW and Warren Pole and include:

• Ice To See You: Big Reds, Blue Balls, and Skinny Minis in Eastern Europe
• What's the Point
• MS is BS
• This Tastes a Little Salty
• The Big Sleep
• The Lucky Ones
• Is Running with Papa Roach The Last Resort?
• Sir WM Cubitt - It Can Be Way Way Worse

Check out

• AJW's Coaching
• Warren Pole's Company:  33 Shake's new products and get a discount
• Brad Kearns' Freezer Chest Therapy

Dr. Mark Cucuzzella rejoins The Nation for the twentieth time to take a second look at his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear

Dr. Mark's First Podcast back in 2012, "Run Faster & Farther with Less Effort"

Here is the link to Dr. Mark's experience in the centrifuge.

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

Visit Two Rivers Treads running store either in person or call them and ask them some questions!

Chadd Wright and Shawn Webber rejoin The Nation to analyze their experiences at inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019.

You can listen their original podcast, "Training Missions"

Visit their log on Facebook

Candice Burt and Tosh (Brian Chontosh) talk about suffering and this and that

• Tosh's 10 minutes
• Mental Vacation
• Purposeful training
• 15/5 rule
• Broad-based athletic ability

Learn more about Crooked Butterfly Podcast and Humans of Ultra Podcast

Love the Process, Get Faster, Run Longer

Ultra Runners and Coaches David and Megan Roche join The Nation to talk about their new book, the Happy Runner.

• LIVING IN ALL CAPS
• Embrace the process
• Why talk about the bad stuff with running?
• "We don't give a fudge about your result
• Chaotic unpredictability and futility of results chasing
• Talent as an uncontrollable initial condition
• Removing comparison from evaluation

Learn more about David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).

Ultrarunner, Caleb Simpson joins The Nation to discuss CBD Oil and how it might hold some benefits for you as a runner.  There are many incorrect perceptions and understandings about this cousin to marijuana, but there are some key differences that may get you to consider an experiment of one.

Key facts:

• It is not derived from marajuana plants
• It cannot get you high
• It contains

This year we adapt the boardgame, Balderdash, to a trail game.  AJW and Donna Nì Cuarta compete for the coveted TRN Crown!

AJW's Coaching

PART 3 discussing three more chapters of the great book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

• PART 1 HERE.
• PART 2 HERE

The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential.

East Coast Executive Producer, Andy Jones-Wilkins  rejoins The Nation to discuss three additional chapters:

• Chapter 7 Oxygen
• Chapter 10 Fuel
• Chapter 12 Zapping the Brain

Two-time 100km world champion and Western States 100 record holder, Ellie Greenwood joins regular guest Ian Sharman to talk about what has changed in their Ultrarunning since they began:

• Gear
• Nutrition
• Training

Bonus topic: what race would you gift a running friend this Christmas and why?

Sharman Ultra - Endurance Coaching