Trail Runner Nation

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.

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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.