We had to take the time to share this with our audience!  Usually these shows are being recorded in someone's office at home and usually life is happening all around.  Enjoy the 3 second episode with 7 year old Wyatt  and 5 year old West getting you hyped for the December series!

We are getting pretty dang ambitious around here.  We introduce the cohost of the second annual December Podcast Project and some of the more interesting topics we will be covering. One podcast every day for the whole month of December. It's gonna be crazy! You're gonna learn a lot!

James has had a few challenges recently but his training has taken a positive turn.  Listen to where he is and what new challenges we cover. 

There is so much to learn out there regarding performance. We give you a few to consider.

Also, a book giveaway.

Learn some of the basics of first aid on the trails and where to go for more on the topic from expert adventurer Ricky Haro.

The majority of runners are self coached so we thought we would give you a roadmap.  Enjoy the show and save it for when you start training for your next big race!

Today's show is regarding the options for carrying the fluid you'll be drinking out on the trails.  It's based on the host experiences and meant to let you know more of what is out there.  Hope you enjoy!

The trails offer some great experiences for some great stories.  Listen to five of them on the show today.

Being present is talked about in all facets of life.  There is a huge benefit to our training when we can tap into what allows us to be present.  On the show, four ways to be more present and mentally tough on our runs.

Well you have no idea what to expect on this ramble-fest but you may be a bit entertained at the least.  Anyone listening in the DC area?  Mark your calendars after listening.

Enjoy the show.

Running is tough physically but it is arguably much tougher because of our mentality.  How can we get mentally tougher?  Practice thinking about things that will give us perspective out there on our runs. 

Enjoy the show.

Having a bad race?  Is there such a thing?  Thoughts on how to make that day a little better out there.

So many runners are worried about their safety on the trails.  Some is warranted and some is not.  We dive in to the things we can usually control and some that we can't out on the trails we love.

Thanks for listening.

How nice would it be if we never had a negative thought on a really difficult physical effort?  Amazing right?  Well, it may not happen.  Now that we now this, how do we take care of the negativity from now on? 

That's what we try to answer in a pretty short take on the subject.

Thanks for listening.

Trekking poles can be an amazing training tool for ultra runners. Listen to the show to learn about some ways that you can use them within your training!

This episode is sponsored by Health IQ, an insurance company that helps health conscious people get special life insurance rates.  Go to healthiq.com/ultra to support the show and learn more.

Hills.  When should you push?  What can we learn by watching different levels of runners attack the same uphill? What are a few drills you can do to tap into your efforts on training efforts? 

All of these questions and more answered on the show today!

Enjoy the show!

Balance.  It may be unattainable but taking a closer look at how you spend your time is a really good place to start.  We share an exercise that let's you figure out how many reasonable hours for running you really do have on a weekly basis!

Enjoy the show.

Nutrition is such a big part of our lives whether we run or not.  Framing that perspective is somewhat a guiding principle. As is common sense and our relationship with food.  Simply, there is not just one way to look at how we eat whether for performance or otherwise. We hope this gets you to thinking a bit about nutrition in a different way.

Thanks for listening.

We all know strength training is important.  What are some things we should think about when adding running volume to a strength problem?

Enjoy the show!

Motivation is a great freaking resource but it is overstated.  Get disciplined and figure out why you want this as bad as you say you do, then act on that.  A little tough love is still love.  Let us know how you liked the show! Thanks for listening.

Cross training. What in the heck does that even mean?  To keep from going all over the place this short episode covers three types of cross training workouts that should be on your schedule!

Enjoy the show.

Grief happens to everyone eventually.  The questions for our listeners is, how do we run after we lose someone close?  Who knows?  Listen to what I did and maybe it can help.

Thanks for listening!

Running while hurting sucks, but it is going to happen some day.  Today's show is a collection of thoughts on deciding when to run through the pain and when to run another day.

Enjoy the show!

A good baseline run test can be a great way to retest your fitness every couple months to make sure you are improving.  There are also a few other benefits that go without saying.  Especially for the all out 5k test.

You can look at and improve:

• Biomechanics (form)-  The faster we run the less wasted movement there is.  Running faster sometimes helps us identify those inefficiencies.
• It's fairly accurate in predicting longer efforts.  Use this calculator to find out what your 5k time predict for other distances up to the marathon. 
• It's an aerobic test.  Important for the type of running ultra runners are doing.
• It's easy to retest.  Just logging the time it took and your HR gives you the data you need.
• Mental toughness. It ain't fun for most, but it'll make you tougher.  That is measurable too!

On matters of the literal and figurative heart, we dive in to offer some inspiration and education.

How to find a max HR you can use to train yourself more efficiently.

Then, how to use the numbers with two of our favorite HR training workouts on the trails!

Thanks for listening and be sure to pick up our free test download on the site!