I have no time to run.

Or at least that's the excuse I tried to pull on my wife the other day. In today's episode I share her response, and what it means for us as runners.

Plus, results from the RCR Pack survey.

Real talk with Doug Hay.

What to do when running is no longer fun.

Back in January I wrote a post called "How I'm Training for a 100K Ultramarathon with a Newborn," where I outlined five strategies that would keep me on track while significantly reducing time spent on the trail.

So, did it work?

In today's episode I evaluate the past five months of training, and share what worked, what didn't, and how I'll move forward.

Can you imagine visiting all 59 US national parks in the span of just over a year?
  Now how about running a full marathon in each one of them?   When I first heard about Bill Sycalik's Running the Parks project, where he will run 59 marathons in 59 national parks, I knew he was the kind of guy I'd want to talk to.   Bill set off last June to run in each national park in the United States. Eleven months later and he's already checked off 41 marathons.   In today's episode of Trail Talk, Bill shares the motivation behind his project, how to logistically plan such a massive trip, and what all that running has taught him about gear, locating trails, safety, and rapid recovery.

Looking back, there are a number of things I wish I had known going into my first trail run. Lessons or advice that would have saved me a lot of time, energy, and frustration.

Here are the top four.

Words are powerful.

They can rally crowds, inspire greatness, and get you out of a terrible funk halfway through a run.

Several years ago, while out on a 30-mile training run, I found myself repeating the phrase,

"You can do anything for 10 minutes."

I had roughly 10 minutes to go before arriving at my car where food and water were waiting, and as terrible as I felt in that moment, I knew I could push through for another ten minutes.

That mantra has gone on to get me through many rough patches over the years. Moments when negative thoughts and doubt were so overwhelming that all I could do was focus on the next ten minutes. Then the ten minutes after that, and the ten minutes after that.

Running mantras have been such an important part of my training and racing that a few years ago I collected a set of short stories from other runners featuring their mantras. It's called The Power of a Running Mantra and can be downloaded in the show notes.

And in today's episode, I share my story from that eBook, along with a few tips for creating a mantra of your own.

Because you never know when a short phrase could be the difference of you crossing the finish line and not.

Sometimes a race just doesn't go as planned. That's the hard reality of training for and racing an ultramarathon.

And it's what you do with those failures and setbacks that make or break you as a runner.

In today's episode I share a clip from a recent interview with Rock Creek Runner Community Member Karen Clarke on her setback at the 2016 Leadville 100, and what she turned that disappointment into strength.

Tired of the increasing entry fees? Didn't get into your dream race's lottery?

No worries, run a self-supported adventure instead.

Today I talk about why I'm moving some races off my calendar this year and instead focusing on epic adventures. And of course, I share my tips for how to plan your own.

At the end of each episode of Trail Talk, I invite listeners to submit questions or topics. Usually I respond quickly on Twitter or email to any questions, but sometimes they're topics I believe most runners could benefit from discussing.

Today I pick two recent questions that fit that mold, and answer them on the latest episode.

They're questions on running shoe replacement and rotation, and everyday nutrition for runners. Both common concerns for runners of all abilities.

Running form ... incredibly important for efficiency, injury prevention, and endurance, but difficult to measure and evaluate on your own.

In today's episode I chat with Coach Greg McMillan and Rebecca Shultz, the Product Researcher and Designer, and Biomechanist at Lumo BodyTech, about their running form philosophies, the Lumo Run, and how you can become a more efficient runner.

Interested in the Lumo Run? Use code ROCKCREEK10 for 10% off.