Trail Runner Nation

Team Beast Coast, Andy Jones-Wilkins and Ashley Walsh, won our last game show, "$100,000 Pyramid - Nation Style". They join The Nation along with two additional West Coast teams

Team "Smells Like Wasatch Spirit", Jimmy Dean Freeman and Deirdre Greenholz

Team "Over Here", Don and Scott (we made up the game and the rules = Advantage😂)

Each participant came to the podcast with 2 items, either fact or fiction. The other teams guess if it is either. Losers have to run 3000' of vert.

Ashley's Smoky Mountain Memories Trail Camps

Jimmy Dean Freeman's SoCal Coyotes

Andy's CTS Coaching Services

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Film-maker Billy Yang joins The Nation to introduce the characters of his recent film, "Life in a Day", an inspirational story four women running the 2016 Western States 100. Billy, Magda, Anna Mae, and Devon join us to talk about the race and the film.

Magdalena Boulet Anna Mae Flynn

Devon Yanko

Kaci Lickteig (unable to join us)

After screening his film in many locations, Billy will be making it available to watch on his web site and youtube channel.

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The word "vulnerability" has traditionally had a negative connotation; only the weak are vulnerable. Andy Jones-Wilkins and Candice Burt join The Nation to discuss an alternative definition: a definition of power and ownership.

AJW's articles on vulnerability: "Becoming Vulnerable" and "Vulnerability: Strength or Weakness"

Brené Brown's book, "The Power of Vulnerability: Teachings on Authenticity, Connection and Courage"

Brené Brown's Ted Talk video

The movie, "In and Out" trailer

Guarantee yourself some vulnerability at one of Candice Burt's races: Destination Trail Run

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Recently, Travis Macy underwent a battery of tests at eNRG Performance in Boulder, Colorado. We were intrigued to see what these tests were, why he decided to undergo them, and how he can use this information to change his diet and training to be an efficient endurance runner. Dina Griffin, MS, RDN, CSSD, METS II & Leadville 100 finisher, joins the conversation to help us understand.

Here are the tests that they did:

• Metabolic Efficiency (ME) testing
• Lactate Threshold (LT) testing
• Sweat Sodium Concentration Testing
• VO2max Testing

In this podcast, we dive into the ME testing. We will cover the other tests in upcoming podcast episodes.

If you have more question please email Dina at [email protected]

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To quote Mr. Warren Pole, "If you fall in Fall running Fell, now you have something!"

Nicky Spinks is an accomplished fell runner out of northern England. Nicky and Warren Pole join The Nation to discuss what Fell running is, its origins, and where it fits with trail and ultra running.

We discuss one of the famous fell run challenges, the Bob Graham Round. Named after Bob Graham, who in June 1932 broke the Lakeland Fell record by traversing 42 fells within a 24-hour period, at the age of 42.

Each summer around 100 of the most highly tuned ultra-distance fell runners will attempt the 66-mile, 27,000 ft of ascent within the allotted 24 hours. Only one in three will succeed. To date approximately 2055 people have completed the single round in 24 hours.

Nicky has set records on the Bob Graham Round in previous years. In 2016, on her 10th anniversary of overcoming breast cancer, the 49-year-0ld bested the record for the DOUBLE Bob Graham Round. This covers over 132 miles, 52,000' of ascent over 84 summits. She did this in an amazing 45-1/2 hours!

Video about the Bob Graham Round with Salomon Running athlete Ricky Lightfoot

Nicky Spinks article re. her Double Bob Graham.

Video of Nicky completing the Double Bob Graham.

We also added a few words to our glossary:

Tussic

Moore

Heather

Jelly Babies

Tops

Clag

Peet

And finally, to quote Mr. Warren Pole, "If you fall in Fall running Fell, now you have something!"

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Cory Reese, AKA Fast Cory, started running later in life and has become obsessed. He has an entertaining way to share his experiences from the "back of the pack" via his BLOG, his column in Ultrarunning Magazine, and his social media pages.

Cory shares his life journey in his new book, "Nowhere Near First".

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Billy Yang and Jimmy Dean Freeman join The Nation to discuss trail running adventures. They can take all forms and can be very complex or simple weekend affairs. Do more than a routine training runs this year. Have a running adventure!

See more of Billy Yang's film on Youtube

Mt. Gaoligong Video

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Sally McRae and Warren Pole join the nation to review the newest volume of the TRN Audio Magazine. Here is a list of the articles we discuss:

• Tipping Point
• Blinded by the Light
• I may be Having a Heart Attack
• Goal!!!!
• This Season's Must Have Color is Orange
• Motivation: What is Your Goto Mantra?
• Brake or Break?
• Is that English?
• In the Long Shadow of Mont Blanc
• Now

Jacko Willink "Good" video

33 Shake weekly winners:

ejb74 https://www.instagram.com/ejb74/ Getting high in boise foothills Staffsergeantrichardallan https://www.instagram.com/p/BPBnUw3DQA6/?taken-by=staffsergeantrichardallan Running the sights in DC Todd Chandler Snowy trails https://www.instagram.com/p/BPP_lBHDxHw/?taken-by=toddchandler

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We jump in the TRN time machine and travel back to 1988 to compare how trail running has changed. Tim Twietmeyer, 25-time, silver buckle owner and 5-time champion of Western States 100, join The Nation to discuss.

Winners of the 33shake photo promotion. Each will receive 10 Satchels of the chia energy gel. Post your photo/video on social media and tag #fuledby33shake and #inspiredbytrn to enter the weekly drawing.

Kristian Bak (Twitter @kristianbak79) from Denmark https://twitter.com/KristianBak79?lang=en-gb, great Danish trail shot Laurie Nakauchi for a rocking team run shot https://www.instagram.com/p/BPAffSPjhVO/?taken-by=nakasmooch&hl=en Sebastien Durandeau for this moody winter trail shot https://www.instagram.com/p/BPBLI6Rhiqy/?taken-by=oregoncoastrunner&hl=en

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Matt Fitzgerald (sports nutritionist, writer, athlete, coach) hits another home run with his latest book, "The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel and Perform Better". (Whew, that was an endurance title). Matt took the last two years to do in depth with the top endurance athletes from different sports and from around the world.

3 winners of the 33 Shake promotion:

1 Liz Morgan McGarraugh- bagged her goal of 1700 miles in a year, which - rather brilliantly - is 33 miles a week. What an excellent number. PHOTO 2 Benfitz1.0 - for some great slow-mo trail action videos and an Instagram feed that is, basically, nothing but trail running. Apart from a few posts of trail running injuries…VIDEO 3 Lisa Fogg-Evans - awesome first night time solo trail run, hard core! VIDEO You can win too. Just post a photo or video showing how you enjoy the trails and tag it with #fueledby33shake and #inspiredbytrn. A chance to win 10 satchels of 33 Shake energy gels and a chance to be the first (in the USA) to receive the 33 Shake All-in-one shake.

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