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Caffeine is one of the most researched performance aids in sport, but Dr. Neil Clarke says its biggest misconception is that it works the same way for everyone. The research strongly supports caffeine for endurance performance, yet the right dose, timing, and delivery method can vary dramatically from one runner to another. Clarke explains how caffeine can reduce perceived effort and pain, increase motivation, and potentially help athletes sustain performance longer. The conversation covers coffee versus pills, gels and gum, caffeine during ultras, sleep, withdrawal, and why cutting caffeine before a race may not provide the boost many runners expect. For trail and ultrarunners, the most useful takeaway is surprisingly simple: start with a low dose, test it in training, and look for the smallest amount that improves performance without creating side effects. LINKS Dr. Neil Clarke LinkedIn Researchgate BCU Research Profile EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! Timestamps 01:01 | The Biggest Caffeine Myth Dr. Neil Clarke explains why caffeine doesn't work the same way for every athlete and why runners need to treat themselves as an experiment of one. 08:33 | Finding the Right Dose The research points toward general dosing guidelines, but genetics, sensitivity, training status, and side effects can dramatically change what works for an individual runner. 10:13 | Coffee, Pills, Gels or Gum? Neil compares common caffeine sources and explains why delivery method can affect how quickly runners feel the benefits. 20:17 | Should You Quit Caffeine Before a Race? The popular strategy of reducing caffeine before race day gets challenged, including the potential downside of withdrawal symptoms. 28:17 | How Caffeine Actually Improves Performance Caffeine can affect motivation, pain perception and perceived effort, helping explain why hard running may feel more manageable. 32:29 | Using Caffeine During an Ultra For a 50K or longer event, Neil discusses starting doses, mid-race top-ups, course timing, and why runners need to test their strategy before race day. 48:26 | Build Your Own Caffeine Strategy Neil finishes with a practical approach: start low, gradually experiment, and find the smallest dose that produces a benefit without unwanted side effects. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Ryan Lange thought nine years of ultrarunning had given him a pretty good idea of his limits, until mile 88 of the Summit 200 changed everything. When he learned he was leading the race, pain suddenly became less important, his mindset shifted, and he began pushing at a level he hadn’t known was there. Ryan breaks down the practical pieces that helped make that breakthrough possible, including gradually shifting his sleep schedule before race day, training his gut to handle huge amounts of fuel, strategically using caffeine, keeping aid stations efficient, and giving his pacers permission to push him hard. He also explains why his training has evolved from 80 to 100-mile weeks toward a more sustainable 40 to 60 miles most weeks, because he wants running to support his life rather than consume it. The conversation goes beyond racing into how years of failing, adapting, and slowly improving have shaped Ryan as an entrepreneur and taught him to value discipline over instant success. Ultimately, it’s a conversation about the intriguing possibility that the limits we think we’ve discovered may simply be the limits we’ve experienced so far. LINKS Raverunner Bags EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 – Finding Another Gear After nine years of ultrarunning, Ryan explains what happened at mile 88 of the Summit 200 when he learned he was suddenly leading the race and his perception of pain changed. 06:20 – How Pacers Changed the Race Ryan explains how he deliberately gave his pacers permission to push him hard and even convince him that second place was closing in when the gap was actually growing. 14:30 – Sleep and Fueling for 200 Miles Ryan shares how he gradually shifted his wake-up time before the race, trained his gut for heavy fueling, and used nutrition to avoid the bonk that often changes an ultra. 26:50 – Saving Caffeine for When It Matters Ryan explains why he reduces caffeine before a 200 and holds it back until the second night, turning it into both a physiological boost and something to look forward to. 30:00 – From Losing Weight to Loving the Process Ryan traces his journey from a kid struggling with his weight to a 20-year-old Moab 240 finisher, and eventually to someone who sees endurance as training for the rest of life. 35:00 – What Ultrarunning Teaches About Success The conversation connects running and entrepreneurship, exploring why solving problems, failing repeatedly, and earning progress can build something more durable than quick success. 49:10 – How Much Training Is Really Enough? Ryan explains why he no longer believes huge mileage is automatically better, how he can prepare for 200-mile races on roughly 40 to 60 miles most weeks, and why keeping running enjoyable matters. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

For much of her career, Ellie Greenwood measured herself against the best runners in the world, but her relationship with running has evolved toward something less measurable and, in some ways, more meaningful. She talks with Don and Scott about why racing can gradually shift from exciting to stressful, and why stepping away from competition doesn't mean stepping away from being a serious runner. The conversation explores how personal projects, peak bagging, FKTs, mileage or vertical challenges, and even running every street in your hometown can provide the same motivation that once came from a race on the calendar. Ellie also tackles an important question for aging athletes: what happens when working harder no longer produces the performances it once did, and can changing the goal help preserve our love of running? Along the way, they share adventure ideas ranging from Rim-to-Rim-to-Rim and running a favorite race course unofficially to travel running and some wonderfully ridiculous challenges involving ironing boards and whole chickens. Ultimately, Ellie makes the case that a bib is only one way to create purpose, and the best running goal may simply be the one that keeps you curious, moving, and excited about what's around the next corner. Hire Ellie as a coach at SharmanUltra EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! Timestamps 01:05 | From Racing to Adventure Ellie explains how one of the sport's most accomplished competitors began finding fulfillment in running experiences that have nothing to do with racing. 07:15 | Does Adventure Need Competition? The group considers how personal challenges can provide difficulty and purpose without turning every run into another contest. 11:00 | Training Without a Race on the Calendar Ellie shares how she coaches runners toward adventure, fitness, skills, and personal goals even when there's no finish line waiting for them. 22:40 | Are You Still a Trail Runner Without a Bib? Scott raises the identity question at the heart of the episode, and Ellie explains why racing should never define who gets to call themselves a trail runner. 27:29 | How Long Are Our Best Running Years? A discussion of the "Sawchuk Seven" leads to aging, longevity, smart training, burnout, and what happens when improvement becomes harder to find. 37:03 | Adventure Ideas You Can Actually Try From running every street in your town to exploring unfamiliar trails, Ellie, Don, and Scott start building a menu of adventures that don't require an entry fee. 42:34 | Rim-to-Rim, Foil Buckles and Running the World The conversation expands into Grand Canyon crossings, unofficial Western States adventures, delightfully strange challenges, and using running as a way to experience new places. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Matt Lambert has become one of the quiet legends of the Auburn trail community, not because of race results, but because of the joy, generosity, and gratitude he brings to every run. Although he's a seven-time Western States finisher, Matt rarely talks about racing. Instead, he shares how growing up on the Western States Trail taught him that running is about adventure, friendship, and discovering the "pharmacy in your head," where movement naturally brings peace, perspective, and emotional healing. The conversation explores how our relationship with the trail evolves over time, why Matt intentionally stepped away from racing before it stopped bringing him joy, and how balancing running with other activities has allowed him to stay healthy for decades. Along the way, Don, Scott, and Matt reflect on why trail running creates deeper friendships than almost any other activity and how time on the trail often provides clarity that's difficult to find anywhere else. It's an inspiring reminder that the greatest reward isn't another buckle. It's becoming the kind of person who still can't wait to head into the woods after forty years. EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 | Why Matt Lambert Inspires So Many Runners Scott introduces "Lamb Chops," whose love for the trail has made him one of Auburn's most beloved ambassadors despite rarely talking about his impressive race resume. 09:30 | Adventure, Friendship, and Growing Up on the Trails Matt shares how exploring the Auburn canyons as a kid and meeting influential mentors shaped his lifelong love of trail running. 20:40 | The "Pharmacy in Your Head" Matt explains why running became his healthiest source of joy and why nature has always been his most powerful medicine. 30:00 | The Trail as a Place of Healing The conversation turns to mental health, finding perspective, and why a run has always been Matt's path back from life's hardest moments. 41:15 | Why Longevity Beats Mileage Drawing from decades as chiropractors, Matt and Don discuss avoiding overtraining, embracing cross training, and staying healthy enough to enjoy the trails for life. 50:00 | Knowing When to Let Racing Go Matt reflects on finishing Western States seven times, recognizing when the suffering outweighed the joy, and redefining his relationship with running. 1:03:00 | What Really Matters After Decades on the Trail Scott shares how Matt influenced his own evolution as a runner, leading to a heartfelt conversation about purpose, perspective, and loving the trail long after racing fades. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Hydration can make or break a long run, but there isn't a universal formula that works for everyone. Kramer Ammons shares how he tests everything from sweat rate and hydration timing to where runners carry their water, explaining why the most efficient solution isn't always the most obvious. The conversation explores handheld bottles, hydration belts, vests, bladders, and why convenience often matters just as much as laboratory efficiency. Don and Scott add decades of racing experience, emphasizing that successful runners solve problems early instead of waiting until dehydration, stomach issues, or fatigue force them to slow down. The discussion also covers pre-hydration, electrolytes, carb drinks, aid station strategy, and how listening to your body is often more valuable than blindly following generic hydration guidelines. The biggest takeaway is that great hydration isn't about copying someone else's plan. It's about experimenting until you discover what consistently works for you. Links: Kramer's "how to carry water" video Kramer's company 55Miles EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 | Why Hydration Is So Complicated Hydration seems simple until heat, sweat rate, pace, nutrition, and aid stations all start influencing the equation. 04:30 | The Best Way to Carry Water Kramer explains the research behind handheld bottles, hydration belts, vests, and why carrying weight near your center of mass can improve efficiency. 12:30 | Find Your Personal Sweat Rate Learn a simple sweat rate test and why copying someone else's hydration plan rarely works. 18:00 | Pre-Hydration Before You Start The conversation covers electrolytes, hydration loading, coffee, and preparing before the first mile instead of trying to catch up later. 24:30 | Choosing the Right Hydration System The pros and cons of handheld bottles, running belts, front flasks, hydration bladders, and when each option makes the most sense. 45:30 | Water, Electrolytes, and Carbs The hosts discuss balancing plain water with sports drinks, avoiding stomach issues, and fueling longer races more effectively. 49:00 | The Best Runners Solve Problems Early One of the episode's biggest lessons: recognize small problems before they become race-ending mistakes, and leave a little in reserve so you can finish strong. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Krissy Moehl, Kathleen Egan, and Jenny Jurek, affectionately known as the Mullet Train, share the story behind their goal of completing 1,000 trail miles together, including the Arizona Trail, High Lonesome 100, and Crazy Mountain 100. What started as an annual fastpacking adventure evolved into something much bigger: an intentional way to preserve friendship, challenge themselves, and keep adventure central as they get older. They talk candidly about learning each other's rhythms, figuring out how far their particular “train” can realistically travel each day, and discovering that a successful adventure doesn't always mean sticking stubbornly to the original plan. The conversation also gets wonderfully practical, covering ultralight gear, water, food, trail magic, trail names, cowboy camping, and the different “superpowers” each woman brings to the group. One of the most interesting shifts comes from Krissy, who spent decades racing at the highest level but now finds herself wanting to stop, take her shoes off at lunch, and actually absorb the places she once would have raced through. Underneath it all is a compelling message for aging athletes: don't wait for adventure to happen, put it on the calendar, find people who make you want to show up, and go collect some stories while your body still lets you. LINKS Jenny and Scott Jurek's book, North - Finding My Way While Running the Appalachian Trail Krissy's coaching and races EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:24 – The 1,000-Mile Idea Krissy, Kathleen, and Jenny introduce their goal of covering 1,000 trail miles together and explain how an annual adventure gradually became something much bigger. 05:35 – Why They Needed This Adventure Jenny explains how life, motherhood, and time away from ultrarunning left her craving an adventure, and a proposed section hike eventually grew into tackling the Arizona Trail. 14:28 – Why This, Why Now? The women discuss why these adventures feel particularly meaningful at this stage of their lives and why intentionally carving out time together matters. 20:19 – Welcome Aboard the Mullet Train Jenny explains the wonderfully ridiculous origin of their team name, while the women identify the different “superpowers” each brings to the trail. 28:45 – It Took 400 Miles to Become a Team Kathleen explains how ambitious mileage goals gradually gave way to understanding their natural pace and how hundreds of miles together taught them to read and support one another. 35:00 – From Racing Through It to Taking It In Krissy reflects on one of her biggest changes as an athlete: after years of elite racing, she no longer wants to rush through beautiful places and would rather stop, soak her shirt in the creek, and enjoy where she is. 46:20 – Rattlesnakes, Cowgirl Camping and the Best Stories The women share moments when things didn't go according to plan, including a close encounter with a rattlesnake and an uncomfortable night of cowboy camping that unexpectedly became one of their favorite memories. 50:43 – Why Adventure Matters in Your 50s Jenny talks about the freedom of stepping away from work and family responsibilities and being completely responsible for herself in the mountains, while the group reflects on why these trips mean so much now. 54:08 – Sometimes the Hardest Part Is Showing Up Jenny compares their adventures to running a 100-miler: scheduling, planning, and getting everyone to the start can be harder than the adventure itself. Once they finally see each other at the airport, they know making the time was worth it. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Coaching advice almost always starts with, “It depends.” In this special Ask the Coaches episode, Don and Scott take away that safety net by forcing Ian Sharman, Hal Koerner, and Ellie Greenwood to make definitive choices on some of trail running’s biggest debates. Is it better to be undertrained or overtrained? Should you trust data or your instincts? Would you add mileage or strength training? Can motivation be taught? Along the way, the coaches reveal not only their philosophies, but also the surprising amount of agreement behind them. Beneath the conversation emerges a consistent message: sustainable training, learning to listen to your body, and developing good judgment matter far more than chasing perfect numbers. It’s entertaining, occasionally chaotic, and full of coaching wisdom every trail runner can apply. LINKS - Sharman Ultra Coaching The Art of Ultrarunning book, by Ian Hal Koerners's Field Guide to Ultrarunning Hal's races: Siskiyou Out Back & Lithia Loop - Rogue Valley Runners Store Knee Knacker 30-mile Forerunners North Shore store that Ellie works part time EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Instant Hydration: Timestamps 00:00 | The Rules: No “It Depends” The coaches are forced to choose between two coaching philosophies before explaining their reasoning. 04:00 | Training Smarter vs. Training Harder Should runners prioritize perfect execution or simply never miss a workout? The coaches debate consistency, intensity, and long-term improvement. 21:00 | Undertrained or Overtrained? The panel discusses why arriving healthy, rested, and mentally excited may be more valuable than squeezing in one more week of training. 29:00 | Mileage or Strength Training? With limited training time, the coaches debate whether extra running or extra strength work produces the biggest return. 44:00 | Trust the Data or Trust Yourself? Heart rate, recovery scores, wearables, and intuition collide as the coaches explain why learning effort by feel remains one of the most valuable skills in ultrarunning. 56:00 | What Should You Do When You Want to Quit? The coaches tackle one of the hardest race-day scenarios: stop, regroup, and reassess, or keep moving forward no matter how slowly. 1:11:00 | Final Thoughts (and One Last “It Depends”) The episode wraps with laughs, reflections, and one final reminder that while coaching often depends on context, the principles of smart, sustainable training remain remarkably consistent. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sophie Grant had reached a point where even the hardest ultramarathons no longer carried the uncertainty they once did, and after years of infertility and IVF, she realized she had also lost some of her joy in running and trust in her own body. The Via Alpina changed that, taking her roughly 2,000 kilometers across the Alps and forcing her to approach each day without knowing exactly what the next one would bring. She and photographer Zoe Salt talk about the physical and logistical realities of nearly a month on the trail, including relentless fueling, strength training, bad patches, storms, forest fires, and the value of an exceptional crew. Sophie shares practical lessons endurance athletes can use immediately, including her belief that “a bad moment does not make a bad day,” the importance of eating before assuming something has gone seriously wrong, and learning to distinguish between not wanting to continue and truly being unable to continue. The deeper story is about something bigger than an FKT: Sophie describes how this adventure helped her appreciate what her body could do after spending years focused on something it couldn't. By the end, her message is wonderfully simple: try something new, LINKS: Sophie Grant's coaching Zoe Salt photography EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 – The Via Alpina and an Enormous New Challenge Sophie and Zoe introduce the roughly 2,000-kilometer route across eight Alpine countries and explain why attempting it was so different from Sophie's previous racing. 05:14 – Why Sophie Needed Something Different After years of racing at a high level, Sophie realized she was operating on autopilot and needed a challenge that could bring uncertainty, learning, and joy back into running. 12:12 – Infertility, Running and Her Relationship With Her Body Sophie opens up about infertility, IVF, and how the experience left her angry and disconnected from her body before the Via Alpina helped change that relationship. 20:00 – What 29 Days Really Looked Like Zoe describes watching Sophie get up and do the work day after day, while Sophie shares the low moments, frustration, pain, and perspective that kept her moving. 25:12 – How Do You Fuel for a Month? Sophie breaks down the surprisingly broad menu that powered the effort and explains why years of practicing 80 to 90 grams of carbohydrate per hour made eating almost automatic. 28:41 – “A Bad Moment Does Not Make a Bad Day” Sophie explains how food, music, distraction, and experience help her escape negative headspaces, plus the crucial difference between can't continue and simply don't want to. 41:51 – When the Plan Falls Apart Storms, vehicle problems and forest fires force the team to adapt, leading to a broader conversation about trusting your support system and learning to build a different life when the original plan changes. 48:20 – Not Every Problem Needs to Be Fixed Sophie explains one of the most meaningful lessons from her infertility experience: sometimes people don't need solutions, they simply need someone willing to sit with them and acknowledge how hard things are. 53:15 – The Courage to Try Something That Scares You Sophie closes with advice for anyone who feels stuck: try something new, choose something that scares you, and focus on having the courage to begin rather than obsessing over the outcome. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We often think of ultrarunning as an individual pursuit, but Eric Strand’s Western States story proves that the strongest performances are rarely solo efforts. After cracking a rib, falling multiple times, and watching his sub-30-hour goal slip away, Eric reached mile 78 convinced he wouldn’t make it. His pacers refused to believe that story, helping him stop negotiating with himself, stay focused on the mile he was in, and keep moving forward one step at a time. Along the way, the conversation explores what separates a great pacer from an average one, how trust and preparation begin long before race day, and why different moments require different kinds of encouragement. This episode is a reminder that sometimes the greatest gift another runner can give you is believing in you until you’re able to believe in yourself again. LINKS Video of Eric Finishing WS100 Eric's Race Report EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together. Instant Hydration Timestamps 00:00 | When Belief Runs Out Eric introduces the moment at mile 78 when he thought his Western States dream was slipping away. 08:00 | Borrowing Someone Else’s Confidence Eric explains how his pacer shifted his mindset from making excuses to focusing on the mile directly ahead. 15:30 | What Makes a Great Pacer The conversation explores communication, trust, and why every runner needs something different during difficult moments. 30:00 | Managing Pain Without Giving Up Eric shares how his pacers helped him push through cracked ribs, multiple falls, and overwhelming fatigue without losing sight of the finish. 39:00 | Lessons for Every Pacer Practical advice on pacing strategy, communication, course knowledge, and common mistakes that can make or break a race. 48:00 | A Son’s Push to the Finish Eric reflects on the emotional role reversal of having his son pace him over the final miles and what that experience meant. 55:00 | Why No One Finishes Alone The discussion closes with a broader lesson about crew, volunteers, family, and the trail running community that makes extraordinary accomplishments possible. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most runners focus on pace, heart rate, and fueling, but heat may be the hidden factor that determines whether a great race turns into a survival march. In this conversation, CORE endurance performance lead Aline Barre explains how the body regulates temperature, why overheating steals blood away from your muscles and gut, and how even well-trained athletes can unravel when heat gets ahead of them. She shares simple, research-backed ways to become heat adapted using overdressed runs, saunas, hot baths, and smart scheduling, while also explaining why hydration, electrolytes, and cooling strategies matter just as much. The discussion also explores CORE’s non-invasive temperature sensor, how monitoring heat strain can help runners avoid crossing the point of no return, and why “cooler is faster” isn’t just a catchy phrase, it’s physiology. This episode offers practical tools that can make running in the heat feel far more manageable. EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Instant Hydration: Timestamps 00:00 | Why Heat Matters More Than You Think Scott and Don introduce the episode and explain why heat may be one of endurance sports’ biggest overlooked performance limiters. 07:00 | How to Become Heat Adapted Aline explains how overdressed runs, saunas, and hot baths help your body adapt in as little as 10 to 14 sessions. 16:30 | Measuring Core Temperature The conversation explores why core temperature matters, how it differs from skin temperature, and how runners can monitor heat strain in real time. 22:00 | Cooling Strategies That Actually Work Ice bandanas, pre-cooling, slushies, wet clothing, and aid station tactics that help keep performance from falling apart. 31:30 | Common Heat Training Mistakes Why hydration, electrolytes, recovery, and smart scheduling matter just as much as simply running in hot weather. 38:00 | Heat Training Beyond Hot Weather Can heat adaptation improve altitude performance? Aline shares surprising research and explains how long heat adaptations last. 44:30 | Practical Tips for Your Next Hot Race The episode wraps up with actionable advice on clothing, cooling methods, and how to avoid crossing the overheating threshold on race day. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What would you think if you arrived at a trailhead and saw runners strapping full-size ironing boards to their backs? That’s exactly how Don and Scott discovered Iron X, a 13-mile extreme ironing race through the trails of Auburn, California. Race creator Ben Mitchell and participant Brian Goldman explain the surprisingly real world of extreme ironing, the rules of carrying an ironing board through the wilderness, and the seven checkpoints where competitors must stop and iron their shirts in places ranging from the American River to an abandoned car. But beneath the absurdity is something that feels increasingly important in trail running: grassroots events built around community, creativity, and simply having a good time. The conversation also explores the challenges facing small race directors, the value of low-key “fat ass” events, and Brian’s work helping financially struggling runners participate in the sport. It’s a reminder that some of the best trail running experiences may have nothing to do with qualifying points, lotteries, or prestigious finish lines, and everything to do with showing up, finding your people, and not taking yourself too seriously. LINKS IroningMan - the official Extreme Ironing Site Sign Up for next year's Iron X - Mendocino Running Festival Mile Madness Endurance Run Skybreaker Racing - Run Free Foundation - a non-profit to help runners overcome the financial barriers of running EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together Timestamps 00:00 | Ironing Boards at the Trailhead Don and Scott explain how a normal weekend trail run turned into the discovery of a 13-mile race involving runners carrying full-size ironing boards. 03:10 | How Iron X Was Born Race creator Ben Mitchell explains how the strange sport of extreme ironing inspired him to create his own trail-running version in Auburn. 08:11 | Seven Stops and a Lot of Ironing Ben breaks down the course and its required ironing locations, including standing knee-deep in the American River and ironing on an abandoned car. 13:12 | The Surprisingly Real World of Extreme Ironing The group explores the history, rules, and wonderfully strange culture behind taking ironing boards into places they were never designed to go. 23:07 | Why Trail Running Needs More Weird Races The conversation shifts from ironing to something bigger: the value of fun, inexpensive grassroots events in an increasingly commercialized sport. 30:52 | The Heart of Grassroots Trail Running Ben and Brian discuss fat ass races, the challenges of putting on small events, and why these gatherings can represent trail running at its purest. 36:28 | Making Trail Running More Accessible Brian shares the mission behind the Run Free Foundation and his efforts to help runners who can’t afford the increasingly high costs of gear, races, and travel. 45:01 | Stop Taking Yourself So Seriously The episode closes with the biggest lesson from Iron X: trail running can help us discover ourselves, build community, and occasionally carry an ironing board through the woods just because it’s fun. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Runners have more data, technology, nutrition products, and training advice than ever, so why does Dr. Phil Maffetonebelieve many of us are actually getting slower and less healthy? In this wide-ranging conversation, Phil challenges the resurgence of high-carbohydrate fueling, explains why building a strong aerobic system still matters, and shares how he used heart-rate training decades before it became mainstream. He breaks down the Maffetone Method, why runners should measure training by time rather than miles, and how slowing down today can ultimately help you run faster tomorrow. The conversation also explores the difference between collecting data and actually using it intelligently, along with Phil’s belief that diet and metabolic health can quietly undermine even the best training plan. And in classic Phil fashion, the discussion eventually wanders into music, creativity, awareness, and why becoming a better runner may require developing more of yourself than just your legs. LINKS TO CHECK OUT More about Maffetone Method and the Two-Week Test Maffetone Music - where most of the updated research is published and, of course, his music EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 02:12 | What Runners Are Still Getting Wrong Phil argues that despite decades of new research and technology, runners continue to repeat many of the same mistakes around training and nutrition. 03:18 | The Return of High-Carb Fueling The conversation tackles the trend toward extremely high carbohydrate intake during endurance events and Phil’s strong disagreement with the direction it’s taking. 09:08 | The Heart-Rate Experiment That Changed Everything Phil tells the story of putting an early heart-rate monitor on Mark Allen and asking one of the world’s best triathletes to dramatically slow down in order to eventually get faster. 14:44 | Are We Using All This Data Wrong? With runners surrounded by watches and metrics, Phil explains why collecting numbers is very different from using them intelligently. 18:32 | How the Maffetone Method Actually Works Phil explains aerobic heart-rate training, why runners shouldn’t necessarily train together at the same pace, and why he prefers measuring training by time instead of mileage. 27:28 | Are Today’s Runners Actually Healthier? Despite record-breaking performances at the elite level, Phil argues that the broader running population is getting slower and points to metabolic health and excess body fat as major concerns. 46:16 | Want to Be a Better Runner? Do More Things The conversation expands beyond training as Phil explains how music, creativity, awareness, and a more varied life can contribute to becoming a better athlete and a more complete human. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Trail running has grown from a small community of passionate runners into a global sport, bringing bigger races, better gear, international competition, and more opportunities than ever before. Gaël Dutigny shares a firsthand account of witnessing UTMB from its very first edition in 2003 and reflects on how its evolution mirrors the growth of trail running itself. The conversation explores both sides of that growth, from crowded lotteries and commercialization to innovations in equipment, race organization, and worldwide access to incredible events. Along the way, Gaël, Don, and Scott discuss what makes iconic races so special, why local races still matter, and how runners can stay connected to the welcoming culture that first drew so many to the trails. It's a thoughtful discussion about preserving the soul of trail running while embracing the sport's exciting future. Links: Gaël Dutigny's Substack UltraRunning Magazine EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together. RunMotion Coach: Whether you're training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 | How UTMB Began Gaël shares what it was like covering the very first UTMB in 2003 and why the race immediately felt different from anything else in endurance sports. 11:00 | From Local Race to Global Icon How UTMB grew from an adventurous mountain race into one of the biggest brands in trail running. 26:00 | Has Success Made Trail Running Harder to Access? The discussion turns to lotteries, qualifiers, and whether iconic races have become too difficult for everyday runners to experience. 37:00 | The Benefits of Growth Why commercialization has also brought lighter gear, better shoes, safer races, and more opportunities for runners around the world. 46:00 | You Don't Need UTMB to Belong A reminder that unforgettable trail running experiences can still be found at local races and on your favorite hometown trails. 1:00:00 | Protecting the Spirit of Trail Running Gaël, Don, and Scott discuss how runners can embrace the sport's growth without losing the welcoming community that makes trail running unique. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Caffeine is one of the most researched performance enhancers in endurance sports, yet most runners know surprisingly little about how to use it effectively. In this conversation, Stone Creek Coffee founders Eric Resch and Amy Balestrieri separate the science from the myths, discussing when caffeine actually helps performance, why timing matters more than quantity, and how too much can hurt your sleep and recovery. They also explore why that morning cup of coffee is about far more than caffeine, touching on the rituals, psychology, and community that make coffee such an important part of endurance culture. Along the way, you'll learn about caffeine tolerance, race-day strategies, common misconceptions like dehydration, and even what goes into producing a truly great cup of coffee. You'll come away with a better understanding of how to make caffeine work for you and a new appreciation for the cup of coffee that starts so many great adventures. EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra. Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together. RunMotion Coach: Whether you're training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 | Why Caffeine Matters to Endurance Athletes The discussion begins with why caffeine has become such a staple of trail running and what science actually says about its performance benefits. 07:00 | Coffee Is More Than Just Caffeine Eric and Amy explain why your morning coffee ritual is as much psychological as it is physiological. 14:00 | How to Use Caffeine for Training and Racing Practical advice on timing, dosage, long runs, and race-day strategies to get the most from caffeine. 20:30 | Busting Common Coffee Myths The group tackles questions about dehydration, dark vs. light roast, caffeine levels, and energy drinks. 29:00 | From Coffee Farm to Your Mug A behind-the-scenes look at how specialty coffee is grown, sourced, roasted, and why quality matters. 38:30 | Finding the Right Coffee Routine The conversation shifts back to runners, covering caffeine tolerance, sleep, recovery, and building a routine that works for your body. 55:00 | Introducing The Long Run Blend Eric and Amy share the story behind Stone Creek Coffee's custom Trail Runner Nation blend and why it was designed specifically for endurance athletes. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Marc Hopkins, author of Hard Things, set out to write a book about running the Bigfoot 200, but what emerged was something much deeper. In this conversation, he shares how endurance running became the lens through which he uncovered old stories about self-worth, fear, identity, and the belief that one more finish line would finally make him enough. Together, we explore why runners chase hard things, the difference between simply enduring life and living with purpose, and how the trail can expose what's really driving us. Marc also opens up about surviving a 99% heart blockage, learning when grit is a strength and when it's time to stop, and why vulnerability may be the toughest skill endurance athletes ever develop. If you've ever wondered why you run, or found yourself learning more about your life than your splits during a long run, this conversation will stay with you long after the episode ends. EPISODE SPONSORS Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out - for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There™ with Altra. Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together. RunMotion Coach: Whether you're training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure. Timestamps 00:00 | Why We Chase Hard Things Marc explains how a book about the Bigfoot 200 became an honest look at identity, purpose, and the reasons we pursue difficult goals. 08:00 | Enduring vs. Endurance The conversation explores the difference between simply surviving life and intentionally moving toward something meaningful. 18:30 | The Finish Line Won't Make You Whole Marc shares how he believed one more race would finally prove his worth, and why that mindset eventually fell apart. 30:30 | Lessons From a 99% Heart Blockage A life-threatening diagnosis forced Marc to rethink strength, vulnerability, and what it really means to listen to your body. 43:30 | The Pebble in Your Shoe A simple refrigerator magnet from Marc's childhood became one of the biggest life lessons in the entire book. 49:00 | Why the Next Finish Line Isn't the Answer The hosts discuss identity, self-worth, and why chasing bigger races can never solve what's happening inside. 53:30 | When Can You Finally Call Yourself a Runner? Marc explains why comparison steals joy and why every runner, regardless of pace or body type, belongs on the trail. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.