Trail Runner Nation

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

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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?"

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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

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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

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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

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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

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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

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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

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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.

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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

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