BOLDERBoulder 10K Race Report

Race: BOLDERBoulder 10K

TRR Coach Nicole Thome after running the 2024 BOLDERBoulder 10K.
TRR Coach Nicole Thome after running the 2024 BOLDERBoulder 10K.

Runner: TRR Coach Nicole Thome

Race Date: 05/26/2025

Location: Boulder, Colorado

Result: 54:51, 15th in age group

3 Bests – What aspects of the race did you like the most?
  1. Well-organized
  2. Festivities and race atmosphere: The BOLDERBoulder 10K takes place on Memorial Day, and the entire event is a party!!
  3. Something for everyone: Choose your own race experience. You can make it as competitive as you want, or ‘fun run’ it and enjoy all the on course entertainment!
Not so much – Aspects of the race that didn’t do it for you

I always arrive early (~6 am), so this wasn’t an issue for me, but I have heard that parking can be difficult. So I’d recommend arriving early!

Also, you can submit to move up to a higher wave (which is a good thing), but your ‘official’ time won’t appear for WEEKS and doesn’t show up on live tracking. So, depending on how far back you’re placed, it could be worth staying put if real-time results are important to you.

Weird factor – What’s the weirdest thing about this race?

I don’t know if this is a “weird” thing, but the race doesn’t offer finisher’s medals. While that doesn’t bother me personally, I know that’s an expectation for many.

Highlights of your race – What did you do well and enjoy about your race in particular?
Party vibes on the race course.
Party vibes on the race course.

A unique highlight of the BOLDERBoulder 10K is the way the organizers start it; for a race this large (over 2300 finishers!), the waves are very small. This allows you to race it without a lot of human traffic to weave through! The waves are released about 90 seconds apart, and every wave gets its own gun and trumpet start. Very fun!

Lessons for others – Share your pro-tips on the race to help the next runner

I always arrive early (~6 am), so this wasn’t an issue for me, but I have heard that traffic and parking can be difficult, especially if you get there after 7 am. So I’d recommend arriving early! If you have a later wave, have some coffee, warm up, take in the atmosphere, but DON’T WAIT to get there!

If you’re coming from out of town, remember that Boulder is at an altitude of 5,430 feet. This is not considered “high elevation” but will require you to slow down a bit. Your sea-level 10K race pace will feel harder here, especially on the hilly course, so focusing on 10K effort rather than pace is the way to go!

Lessons you learned that will help you next time around

I’ve run this a few times and have it pretty dialed in. As mentioned above, try to avoid parking and traffic issues by arriving early.

The start of the BOLDERBoulder 10K.
The start of the BOLDERBoulder 10K.
Most important course specific knowledge to know about the race

It’s Boulder so… expect hills. The course is over mostly rolling hills, nothing too extreme but pretty consistent. The most significant inclines are halfway in so, on one hand, don’t be afraid to go out a little fast; however, it’s also beneficial to conserve some energy for the middle.

You’re better off racing this one on effort. Once you hit mile 5, it’s a nice downhill to flat… until you hit the big hill into the stadium at the end. The stadium finish is awesome!

Aesthetics – Is it a pretty course?

While you are definitely surrounded by beauty, it isn’t as “pretty” as the surrounding trails, given that the course runs through towns and neighborhoods. Spend any time in Boulder, though, and you’ll see plenty of beautiful scenery!

Difficulty – Is it a tough course?

With rolling hills and elevation, it’s far from the fastest course. However, it’s not impossible to PR (many runners do!) but you definitely have to prepare for the hills (and if from out of town, the altitude!)

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The BOLDERBoulder 10K is impressively organized and well run. As one of the biggest road races in the world and 2nd largest 10K in the US, it would be easy for BOLDERBoulder to feel messy: it doesn’t. It’s one of *the* most well-oiled races you’ll ever experience.

BOLDERBoulder Men's Pro Race, led by Conner Mantz (bib 1).
BOLDERBoulder Men’s Pro Race, led by Conner Mantz (bib 1).
Competition – Is there a strong field?

Yes, the earlier start waves and professional races are always stacked! BOLDERBoulder has a history of deep, international competition, and this year, Olympian and American Record holder Connor Mantz showed up to win it for the 3rd year in a row! A cool feature of this event is that (unlike most races) the elites have a later start time, so all of us “regular” runners can sit in the stadium and watch them finish. It’s a lot of fun!

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Runners taking a mid-race slip n' slide!
Runners taking a mid-race slip n’ slide!

No special handshake, but BOLDERBoulder is unique in that you can submit a qualifying time that the race uses for seeding into waves. These waves run from ~6:50 am until after 9 am. If you don’t submit a time, you’ll get placed in the mass start (ie, party wave!) after 9 am.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

They have the standard aid station fare of water and Gatorade. BUT, the fun stuff is what the local residents and on course spectators provide. Since it’s on Memorial Day, the community comes out in force! There’s all kinds of food (including bacon at mile 3!) and booze if you want it.

Weather and typical race conditions

It’s Colorado, so you never know what you’ll get! It could be 80 degrees and sunny, or cold and raining (which it did this year). Prepare for anything!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

No.

A runner bouncing on a trampoline during the BOLDERBoulder 10K!
A runner bouncing on a trampoline during the BOLDERBoulder 10K!
Spectators – Is this a friendly course for your friends?

Very much so!!! The course and stadium are lined with spectators cheering everyone on and creating a great race atmosphere!

How’s the Swag?

The race shirts are great! They offer different styles, which you can choose from when you register. While they don’t have finisher medals, they DO offer various prizes, like key chains for the top 15 in each age group, and other cool incentives. If you finish under 40 minutes, you’ll be rewarded with a t-shirt for the “Sub-40” club. And if you run faster than your age in minutes, you’ll receive an “Ageless Wonder” certificate.

After the race, you receive a BOLDERBoulder lunch sack with lots of snacks and a beer from Avery Brewing!

The Overall Score – How many stars do you give this race and do you recommend that others run it?

5 out of 5 stars! I love this race and would recommend it for anyone — whether you want to run it competitively or just for fun! Check out the race website here.

Nicole Thome is a coach with Team RunRun based in Denver, Colorado. She specializes in road races up to the marathon, with a focus on first-time marathoners, female athletes over 40, athletes looking to get into trail running or set new PRs, and runners who have plateaued and need a jumpstart.

Run the Tangents and Race Faster!

How to save time and distance in races by understanding tangents.

Team RunRun athlete running the tangents at the Chicago Marathon.
Team RunRun athlete running the tangents at the Chicago Marathon.

Are you Adding Unnecessary Distance (and Time) to your Races?

Ever crossed the finish line of a marathon only to realize your watch reads 26.6 miles instead of 26.2? That extra 0.4 miles might not look like much on paper, but on race day, it can mean minutes tacked onto your time. And if you’re chasing a personal best—or even a Boston-qualifying standard—every second counts.

GPS errors aside, that extra distance often comes down to not running the most efficient line. Maybe you’ve heard the phrase “run the tangents” but didn’t know exactly what it meant: read on, you’re about to learn!

What Does it Mean to Run the Tangents?

Running the tangents simply means following the shortest possible path around a course, especially when it curves or turns. It’s all about minimizing unnecessary distance by taking the most direct line from Point A to Point B, such as the start line to the finish line of a race. 

While it sounds simple, it’s something many runners overlook in the excitement of race day—and it can cost them.

Courses are measured along the shortest possible route. That means weaving wide around corners adds distance—just like running around the outside of a track lane instead of staying in lane one.

Think of a road that curves to the left. If you stay on the outside edge of the bend, you’re running farther than someone hugging the inside. Multiply that by dozens of turns over the length of a half or full marathon, and you might run an extra quarter to half of a mile. That’s free distance—and time—you’re giving away.

How to Run the Tangents

Running the tangents doesn’t mean cutting corners or breaking course rules. It means staying mindful and strategic as you move through the course from the start to finish. And for those wondering, it is a perfectly acceptable strategy that the pros harness in every race, and you should too! 

Here are a few ways to improve: 

In training:

  • Practice running efficient lines. On your long runs or routes with curves, get used to spotting and running the straightest line possible. Make it second nature.

Before the race:

  • Study the course map. Identify turns, loops, or sections where you might need to adjust your line.

On race day:

  • Look ahead. Don’t just react to a curve once you’re in it. Keep your eyes forward so you can anticipate and run the cleanest line.
  • Avoid drifting with the pack. Runners often spread out and take wide turns—don’t blindly follow.
Chicago Marathon course map.
Chicago Marathon course map.

Go Faster, not Further!

The good news is that running the tangents doesn’t require more fitness or effort—just a little awareness. And that bit of additional awareness can be the difference between almost hitting your goal and crushing it.

Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!

My Cancer-Filled Ultramarathon: Part 4

This is part 4 of a multipart blog series about one Team RunRunner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1, part 2, and part 3.

Beyond Me: Running for the Bladder Cancer Advocacy Network (BCAN)

Vincent running the Rocky 50 ultramarathon.
Vincent running the Rocky 50 ultramarathon.

Throughout my cancer journey, the Bladder Cancer Advocacy Network (BCAN) has been a great resource; in particular, their message boards allowed me to connect with other bladder cancer patients and receive valuable advice. As I learned and gained experience, I tried my best to help others facing a new cancer diagnosis too. I made strong connections with patients through BCAN’s resources, some of whom have become real and meaningful friends. So before the race, I contacted the team at BCAN to set up a “DIY fundraising page”, which I began sharing with friends and family.

While I was thankful to see donations come in before the race, this also made me nervous. I wanted to do my part and finish this race—not just to support BCAN, but to achieve this crazy bucket list goal for myself, and to show my family and children what determination and strength look like. In many ways, the cancer community felt a lot like the ultrarunning community, where friendships and strong bonds formed quickly.

The Final Three Miles: Snakes, Surprises, Strength

With three miles to go, my wife and I reached a stretch of flat, open trail from where we could hear music from the finish area. I could not believe it. “Am I really going to do this?” I thought. I was ecstatic, though also delirious.

It was fully dark now. My wife kept the pace while my eyes stayed fixed on the reflective strips on the back of her running shoes, lit by my headlamp. At one point, my focus glued to her feet moving down the trail, I saw her step on something. “A snake!” I yelled. She looked back, before marching on as if this was normal. Still delirious, I later told her that she had stepped on a venomous copperhead. In hindsight, this felt symbolic—my wife leading me through a dark forest, stepping on threats, driving me to the ER, holding my hand as I woke from a surgery that carried, on average, a 10 percent mortality rate. Together, my wife and I have shared this cancer-filled ultramarathon, and the end wasn’t in sight yet. We kept pushing forward.

Amazingly, we passed at least eight runners in the last three miles, each one a source of energy and motivation to keep going. Many were much younger than me, a 51-year old man holding on tightly; I felt both surprised and proud. The finish line was in sight. This was it, the last part. “Holy shit, we are going to do it!” I thought. As we neared the finish line, despite my delirium and exhaustion, I raised my hand, and my wife high-fived me. It was 9:00 pm and, despite the fact that I was among the final finishers, music was blaring, people were cheering, and the finish line vibes were high!

Vincent's Rocky 50 ultramarathon finisher medal.
Vincent’s Rocky 50 ultramarathon finisher medal.

I Am An Ultramarathoner! (…and my body knows it!)

I crossed the finish line and high-fived the race director. Humorously, a kind volunteer reminded me to stop my watch: the Strava gods rejoiced! I was presented with a Rocky 50 finisher medal and put it around my neck. I just could not believe it: I had finished, I was an ultramarathoner. Then, with all the energy I could muster, I walked to our crew blanket and collapsed. 

My wife, a superhero, packed our rental car with coolers, food, and race supplies as I laid on the ground totally exhausted. We picked up our drop bags and drove back to the hotel. Getting out of the car and limping to our hotel room felt like another ultramarathon, this one rewarded with a long, hot bath.

Post Race Reflections

That night, in the bathtub, I thought about the day’s events. I thought about the last four years of this difficult journey. I was filled with gratitude for my wife, the rock of our family, who kept me going. She made sure dinners were ready while I recovered from chemo, surgery, the difficult treatments, and the side effects of cancer. 

The phrase “run the mile that you are in” became a deep understanding. Beyond what I had done during the race, it was what I had done through my entire cancer journey. It was what my wife was doing every day, coping with the constant stress of this horrible disease. It was what all my cancer friends were doing. Despite tough and awful situations, each of us was running the mile we were in: that was all any of us can do when facing seemingly impossible challenges. Over time, the miles–literally and metaphorically–carve a path through the dark forest of doubt and hopelessness. Tears ran down my face as I lay in the tub with sore and bleeding legs, this deep understanding washing over me.

Waffles at the hotel post race.
Waffles at the hotel post race.

Our Cancer-Filled Ultramarathon 

On Sunday, waiting for our flight back to D.C., I wrote a race report thanking everyone who donated to my Bladder Cancer Advocacy Network fundraiser. I was incredibly grateful for both their donations to BCAN, and the encouragement and belief they showed me. When the race seemed impossible, I persevered through the heat, pain, and endless miles to reach the finish line, fueled by their support.

I was also very thankful for this new ultrarunning community I found. From the aid station crews who encouraged me and opened my Skratch electrolyte packets when my fingers were too swollen, to Chris’s kindness in traveling to Huntsville to meet a stranger and race with him, and of course, my wife, who paced me. I know I would not have finished if she had not been there.

Final Thoughts and Transferable Takeaways 

As I get ready for my next surgery and the continuation of my cancer-filled ultramarathon, I will remember this mantra. I will remember the support from the ultramarathon community and the Bladder Cancer Advocacy Network. And I suggest that when things get hard, when they feel impossible and you cannot take another step, you do your best, put one foot in front of the other, and run the mile you are in.

About Vincent

Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here. 

My Cancer-Filled Ultramarathon: Part 3

This is part 3 of a multipart blog series about one Team RunRunner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1 and part 2. 

The physical startline of Vincent's cancer-filled ultramarathon at the Rocky 50. PC: Let's Wander Photography
The physical startline of Vincent’s cancer-filled ultramarathon at the Rocky 50. PC: Let’s Wander Photography

The First Lap: A Challenge From Step One

Right from the start, this race was hard. My training leading up to the Rocky 50 had been entirely on the flat streets of Washington, D.C., and I had almost no trail running experience. Running with Chris the first five miles was invaluable. He taught me the power hike method for hills that I had read about, but never practiced. 

Immediately, the hills took their toll, as did the heat. As a total newcomer to trail running, the most challenging part was the uneven ground and the tree roots. Oh, the tree roots. The Rocky Raccoon races are known for large pine tree roots on the trail: traps for tired runners. About 10 miles in, I tripped on a root and landed hard. The wind was knocked out of me. “Holy shit,” I thought. “Ok, my first fall.” I told myself iIt was part of the race, and then got up, brushed myself off, and started running again. It must have looked bad because runners around me stopped to check on me. “I’m good!” I yelled, stunned but not hurt. 

Blood, Sweat, and Pee

Later in loop one, I stopped to pee and saw I was already peeing blood. It was a lot—my urine was dark red and thick. This blood was not from running; it began before the race: a sign that the cancer had spread to my kidneys. This, plus my abbreviated training build to this race, made understanding my fluid losses and hydration needs impossible. My right kidney ached: my cancer-filled ultramarathon continued. That was the area surgeons would soon inspect, and then possibly remove. I put thoughts of cancer aside and kept running.

Runner navigating lots of tree roots on the Rocky 50 ultramarathon course.
Runner navigating lots of tree roots on the Rocky 50 ultramarathon course.

At the end of the first loop, I had run 16.7 miles. In training, 16 miles was normal for me. I had been running about 50 miles per week. But this was different. The heat, hills, and uneven ground left me completely exhausted. “Oh fuck,” I thought. Finishing felt impossible after that first lap. I had promised myself I would not quit. I would push myself as far as possible, no matter what.

Before the race, Chris, who seemed worried he had gotten me into a dangerous situation, said, “Hey man, if you feel like you are hurting yourself, it’s just not worth it.” With my cancer history and new diagnosis, I knew today was my only chance. My future was uncertain, so I would push hard. I thought, “Hell, to die during an ultra would be more badass than dying on fentanyl in a hospital bed.” I smiled at Chris and said, “I think I am ready to do hard things.” Chris smiled nervously back. Two more 16.7-mile loops to go.

Lap Two: “Run the Mile You Are In”

Lap two was brutal. I had told my coach I wanted to suffer, and there’s no doubt my wish was granted! Despite refilling my ice bandana at each aid station, the Texas heat meant it quickly became a wet rag. I fell two more times, each time so suddenly and hard I did not even catch myself. One moment I was running, the next I was on the ground. 

I chose not to show my mileage on my running watch; ultramarathon math would not help me right now! I feared that constantly seeing how much distance was left—like 40, 30, or 20 miles to go—would make me lose the mental battle, which I knew was key to staying in the race.

On the flight to Texas, I listened to an ultrarunning audiobook. The author warned about the dangers of ultrarunning math, instead advising runners to simply “run the mile that you are in.” Thinking about running another 30 miles could have broken me easily. During the second lap, this advice came to mind and became my race mantra. I felt a large blister on my right foot from sand in my shoe, but I was too tired to stop and empty it. “Run the mile that you are in,” I thought. My quad muscles began to shake with intense pain. For a moment, I thought, “How can I keep going for another 30 miles?” The mantra returned: “Run the mile you are in.”

Cancer, Caution, and Crew Stations

By the end of the second lap, I reached my crew station where my wife had my race vest ready and waiting. She had packed it with gels, trail mix, salt tablets, and hydration powder for my final lap. The first two laps were so hot that I had opted to run with a belt instead of a vest. 

As I approached, my wife immediately saw I was in trouble. Due to cancer treatments, I had lost the ability to sweat and control my body temperature. For me, 83 degrees Fahrenheit felt like 120! I walked up to the five-gallon ice bucket my wife had also prepared, and put my arms in the ice water, trying to recover from near heat stroke. Chris was there and decided to stop after two laps and about 55 miles, since his main race, the Umstead 100, was coming up. Wisely, he did not want to hurt his performance. 

Rocky 50 ultramarathon aid station.
Rocky 50 ultramarathon aid station.

I was a zombie. Chris talked to me and gave advice, but I do not think I heard anything he said. I struggled to stand. From what I had read about ultras, I knew sitting down was not a good idea. Finishing the second lap meant I had officially run an ultramarathon–beyond the 26.2 mile (42K) marathon distance. But my goal was 50 miles, not 33.4. 

As if Rocky 50 wasn’t already challenging enough, then the nausea hit. I removed a handful of gels from my vest, knowing that if I ate one more, I would throw up. From then on, I would only drink water. I managed to give Chris what might have looked like a smile, unable to speak, and a fist bump on my way out.

Rocky 50 race bibs: "43" for Vincent, "pacer" for his wife.
Rocky 50 race bibs: “43” for Vincent, “pacer” for his wife.

The Final Lap

The third lap started. I had no idea how I would get through the next 16.7 miles. As we began, some of the 50K finishers clapped as I went back on the course. Race rules allowed a pacer for the last lap, and my wife joined me—she was my savior. She did the ultramarathon math for me and tried her best to keep me moving at a pace to finish. Before the race, our plan was for me to speed up on the last lap, maybe run a 9:30-minute mile. Now in real time, the thought of running that fast would have been funny if I was not so scared. My wife ran far ahead, then looked back to see me limping. “Oh man, I am in trouble,” I thought.

At one point, I sat to tie my shoe. An abdominal muscle cramped so badly the pain was unbearable. I screamed, surprising myself. My wife looked at me, very worried, but I got up and kept going. She knew the plan: keep me moving no matter what. “Run the mile that you are in,” I thought again. 

It’s Me Against the Clock 

Near the end of the last lap, with four miles to go, I started to believe I could finish this cancer-filled ultramarathon. But I did not want to get too confident. If my pace slowed or I fell again, I could miss the cutoff time. As we walked up a steep hill, my wife checked her watch. She turned to me and said, “Okay, we need to pick it up now.” Her tone scared me, though not as much as the thought of a DNF (did not finish). I had come so far, endured so much: it was now or never.

I dug deep, trying my best to keep up with my wife. She was jogging at a slow 12-minute mile pace, but for me, it felt like a sprint. My legs were completely raw, and both my feet were bleeding. But for a moment, the thought of crossing that finish line gave me goosebumps. Despite the pain, I felt a fleeting giddiness. I smiled through this new kind of pain.

About Vincent

Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here. 

Part 4 of My Cancer-Filled Ultramarathon will be released soon.

My Cancer-Filled Ultramarathon: Part 2

This is part 2 of a multipart blog series about one Team Runner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1 here. 

Vincent Rossi (white shirt) beginning the Rocky 50.
Vincent Rossi (white shirt) beginning the Rocky 50.

An Unexpected Turn

Only two weeks after my Philadelphia Marathon finish, and already planning to run 50 miles, I received unexpected news from a medical test. The result read: “Suspicious for high-grade urothelial carcinoma.” Despite being used to cancer stress by now, I felt awful. Surgery to check my kidneys for cancer was quickly scheduled.

This was a major setback, but after several dark days, I decided to rally. I texted my TRR Coach, Brant Stachel, to explain the situation, but mostly to ask how soon I could realistically attempt to finish an ultramarathon. He said I needed at least 12 weeks of specific, more intense training, the high [injury] risk, high reward type. I started training right away.

My original goal had been to complete the Crested Butte Ultra 50 mile in Colorado; a race taking place in September of 2025. However, with surgery on the horizon, I needed a race sooner, much sooner.

From Reddit to Rocky 50

Waiting until after the kidney surgery, or ureteroscopy, was not an option because I knew how fast things could get worse depending on the results.  At that time, I had a false diagnosis of Stage 4 colorectal cancer, later found to be a return of my bladder cancer in the kidneys.

So, on impulse, I posted on the r/ultramarathon subreddit for help finding a suitable race. I wrote about my cancer’s return and my ultramarathon goal. As a first time poster, albeit a long-time consumer, I was surprised my Reddit post received the attention it did. Soon, I had over 100 responses from Redditors suggesting races across the U.S. and worldwide. I was amazed by the supportive messages, including several Redditors offering to race or pace with me. After reading many ultra stories, I thought, “This community is amazing.” A Redditor in San Antonio, Texas, recommended the Rocky 50-mile race taking place in Texas in February, 2025.

Rocky 50 course map.
Rocky 50 course map.

Rocky 50: The Build-Up

My new Redditor friend, Chris from San Antonio, offered to do the race with me. “LFG go!” I replied on the r/ultramarathon thread. The plan was set for my cancer-filled ultramarathon: I would race the Rocky 50.

Rocky 50 was a course good for beginners: non-technical and, by trail running standards, pretty flat with only ~2,700 feet of elevation gain and equal loss. The course consisted of three identical 16.7-mile loops around a large lake in Huntsville, Texas, with a time cutoff of 14 hours and 30 minutes. My wife would crew me on every loop. I had no prior trail running, or trail aid station, experience, so frequent access to her crew station would be very helpful. 

Past weather data for February in Huntsville predicted temperatures between 40-50 degrees Fahrenheit: perfect, I thought. My cancer treatments have made me very sensitive to heat, thus the cooler weather was a big reason I chose this event. Unfortunately, as the race date got closer, bad news came; weather reports predicted 83 degrees! I remembered running the Georgetown Half Marathon in 75-degree weather a few months before and almost passing out at the finish. “How can I run in 83-degree weather?” I thought. “And run 50 miles?!” All I could do was hope and pray that the weather would change at the last minute, but, alas, the forecasts held. 

Chris texted that with this unusual heat, I might want to find another race. But my plane tickets were bought, hotel rooms booked, and the course researched. For me, this race was happening. With my surgery date scheduled, there was no Plan B. 83-degree temperatures or not, Rocky 50 was my race.

Vincent's Rocky 50 drop bags.
Vincent’s Rocky 50 drop bags.

Rocky 50: Race Day!

Fast forward to February 8th and race day was here! Having flown into San Antonio the day before, my wife and I prepared as well as we could within the confines of our hotel room. We carefully packed drop bags with gels, salt tablets, ice packs, ginger chews for nausea, and body lube. Early on race morning, we dropped these bags at the three aid stations and headed to the start. 

It was 6:30 am and the temperature was already 73 degrees! My brow was sweating simply standing around, well before the race began. As we set up a small beach blanket, a cooler with ice, and a folding chair for my wife, I met Chris for the first time. We shook hands and introduced ourselves face-to-face. It was good to meet him. He was friendly and had gone to the effort of driving four hours from his home to the race venue. Through calls and texts, I knew Chris had been preparing. Now, in person, he gave me some last minute advice. “You ran a 4:18 marathon. You can finish this race,” Chris said. I was not so sure. The heat was already affecting me, and, as a result, I was very nervous.

About Vincent

Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here. 

Part 3 of My Cancer-Filled Ultramarathon will be released soon. 

No Days Off: What Happens When You Don’t Take Rest Days?

6 weeks, 1 self-experiment, 0 planned rest days—here’s what happened.

As a coach, I believe in prescribing rest days. Adaptation happens during rest. Your body needs a break and you come back stronger. I believe this. However, when Team RunRun Editor-in-Chief, Ruby Wyles, asked me to write a piece on rest days, I got a facetious smirk on my face and decided to do some self-experimentation. I’m an ultrarunner so, of course, I’m going to push the limits and reevaluate beliefs of what is possible and what is best.

What would happen if I just didn’t have any rest days? How would my body feel? Would I get stronger and faster, or would I break down? How long would it take me to adapt? I’m not training for any specific race or adventure right now, so let’s just have fun and see. I mean, I love running and moving. It sounded amazing to do it every day.

Sample training plan with rest days removed.
Sample training plan with rest days removed.

Disclaimer: This is an experiment of one. I do not encourage my athletes to do this. I give them rest days. At least one if not two per week. I also give them two or three rest days after peak training efforts (e.g. a 50 miler while training for a 100 miler). I’m just having fun here, seeing what happens and reporting back.

Setting Up the “No Days Off” Experiment

I’m more a “send it and see what happens” type of athlete, but for this I thought I should have some expectations set up. This is what my brainstorm sheet of paper says:

  1. Take a rest day when you need it but make it floating (i.e. not having a set rest day or structure to when to take one).
  2. You don’t need to run every day. Cross training works too.
  3. Give yourself some time to adapt to the experiment. 
  4. Do this for 6 weeks and reevaluate. 
  5. How are you going to measure your success or adaptation?
    1. Sign up for a race?
    2. Strava segment over and over again? 
    3. Personal narrative? 
TRR Coach Ryan Williams running on trails.
TRR Coach Ryan Williams running on trails.

No Days Off: Weeks 1 & 2

I stretched myself during this time. Week 1 started with four days in a row of running, and just having a floating rest day based on how I was feeling. I felt like this really gave me a lot of control. Previously, I’ve had rest days where I am beat up and need it, but I’ve also had days where I felt like I could go back out there.

During these first two weeks, I had a particularly challenging back-to-back weekend of running but, surprisingly, on Monday I felt great! So, I got back out there again and pushed the rest day to Tuesday. That said, I did notice during this block that I was feeling really tired. I needed more sleep than usual, but mentally I was always ready to get out and run. I also didn’t notice a big change in my need to fuel. My legs were tired, but I just kept that floating rest day every four to five days. It didn’t feel sustainable right away, but it was fine for the purpose of this experiment. And we’re just getting started, right? No need to be concerned. Onwards and upwards!

No Days Off: Weeks 3 & 4

Bring on the bike; active recovery here we go! Introducing mountain biking, riding the indoor bike trainer, and road cycling has been a game changer for me. If my legs are tired, cycling helps flush out whatever fatigue is there so I can show up stronger for running the next day. Basically, on active recovery days, I’m just doing whatever I feel like that day. 

Over the past ten days, I’ve mixed in trail and road running with indoor and road cycling, mountain biking, uphill treadmill hikes and runs, fatiguing hill repeats, easy aerobic days, tempo runs and more! I feel like Courtney Dauwalter out there (other than the massive talent differential between us) because I’m just doing what I feel like in the moment, whatever brings me joy. It feels really freeing and I’m moving for at least an hour every day. Now my body is craving it. 

The one rest day I tried to take in this block did not start off so well. I felt super tired and irritable. I’ll admit, I could resist going out in the afternoon to reset, and afterwards my energy came flooding back. During this period, I certainly wasn’t getting as much sleep as I’d like–or is optimal–( I also have a three-year-old daughter so…) but when I hit the pillow, I am out hard. Nutrition wise, I ate a lot, but it felt appropriate for the work I put in. Overall, my legs were a bit tired, but they also just felt so strong at the same time.

No Days Off: Weeks 5 & 6

I decided to do a longer, adventure run on a local trail loop as a pseudo test: the Reservoir Run Test, and I didn’t plan a rest day leading up to it. I was coming to the end of my experiment, so I thought I’d simply throw it in the mix and see what happened. However, if I felt that I needed to rest beforehand, I’d do it, but otherwise the plan was to just cruise right into it. 

TRR Coach Ryan Williams running the reservoir loop.
TRR Coach Ryan Williams running the reservoir loop.

At this point, I was still floating rest days while mixing in cross training and other forms of active recovery. On average, I was probably going six days straight without a break. Unfortunately, I began to question whether I could trust myself with rest. Afterall, I’m an ultrarunner, I’m used to pushing into areas of discomfort. Can I be trusted with making responsible decisions about my need for rest? Or have I told my internal governor to “take a hike” so many times that it’s hesitant to even check in with me about needing a rest?

No Days Off: Reservoir Run Test

The reservoir loop is about 25 miles with 5000 feet of vert on overgrown bridle trails and fire roads. It’s hard and there are no refuel options, requiring you to carry all of your fuel from the start. Traversing these unmaintained trails is a true adventure run. In the end, I took a rest day before, but that was preceded by days of trail running prior.

I started the loop in the dark. I did not feel rested, and far from fresh. Then, around mile 20, I started to get some unfamiliar fatigue in my feet. My body just didn’t feel like it should have. While this is a hard loop, I still didn’t feel adequately prepped for the run. My volume had been there, but I sensed my legs were pretty beat up, and I started to get some pain in my right foot.

I finished, but not in a very happy way. This loop was way too hard, far harder than it should’ve been. While I got away with stacking shorter runs day after day, when I stepped up to the longer, more intense effort–one I had previously been used to–my body just wasn’t there the way I had hoped and expected it to be; I felt like I was pushing my body too much.

Takeaways and What I Learned

In the month since my experiment, I’ve just been mountain biking and running a few days a week; nothing too serious. Unfortunately, my right foot is still sensitive, so I’m prioritizing rehab and recovery in order to prepare for a big fall racing season. So, I have planned rest days now. 

TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!
TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!

My personality loves being free and untethered. Floating rest days were very freeing, and I felt like I had a sense of control over where things were going. But upon reflection, I just don’t think I can trust myself to make the best decisions about my rest and recovery needs. 

I wasn’t coached during this experiment, and I feel like I needed someone to tell me to take a break. My ultrarunning background is just going to keep me pushing forward until I really need a rest–forced through injuries or illness. I don’t think the floating rest days (or lack thereof) caused me to show up at my best, nor set me up for longevity moving forward. Since one of my main goals for me and my athletes is longevity in the sport, I’ve learned that I need something or someone to hold me accountable for giving my body permission to rest.

After reflecting on this experiment, I’m not confident in my ability to control my own rest days. I need to have them scheduled and then strictly adhere to the plan, or I need a coach to evaluate how I’m doing and be in charge of the floating rest days for me.

If you find yourself resonating here, it might be time to get a coach. Check out Team RunRun here, they have a coach for every runner, no matter your age, ability, budget, or goals.

Final Thoughts on Rest Days

Rest days are a great topic to discuss with your coach. This article from Running Warehouse details why they are powerful tools. They most certainly aren’t a step backwards. Hold yourself accountable to taking care of your body and your mind, and realize that, like me, you might think you know best, but we all have blind spots.

Albert Einstein wisely said “we cannot solve problems with the same thinking we used when we created them.”

Happy trails and happy rest days!

Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon. 

Slay the Dragon 25K Race Report

Race: Slay the Dragon 25K Trail Race

TRR Coach Jenn Kozak after finishing the Slay the Dragon 25K.
TRR Coach Jenn Kozak after finishing the Slay the Dragon 25K.

Runner: TRR Coach Jennifer Kozak

Race Date: 06/21/2025

Location: Silver Star Resort, Vernon, British Columbia

Result: 2 hours, 59 minutes, and 58 seconds (congrats on that sub 3-hour finish!); 19th female, 42nd overall, 5th in age group

Strava Activity Link: https://www.strava.com/activities/14873033376/overview

3 Bests – What aspects of the race did you like the most?

The Slay the Dragon 25K race, put on by Bush Babes Trail Running, is a trail race on Silver Star Mountain Resort just outside of Vernon, British Columbia. You can choose from a 50K, 25K, 13.6K distance, or an epic Slay the Baby Dragon Kids Race. The second day also features a Dragon King/Queen Vertical Climb.

  1. Organization and information: The Bush Babes Trail Running company does a fantastic job of putting on events! From the informational emails leading up to the race, to a well written event guide, smooth waiver signing and package pick up, to logistics of race day, everything seemed to go relatively smoothly from a participant standpoint! The race director even went through a thorough play by play of what to expect on each route on social media a week before race day. It was much appreciated.
  2. On course flagging/volunteers: If you look at the route map, you’ll notice what looks like a spaghetti network of trails all intersecting! I was a little concerned about getting lost or taking a wrong turn. I didn’t need to be worried. Everything was very well marked and volunteers out on course had us going in the correct direction.
  3. Runnability: This might not seem like a big deal, but trail races in BC can be quite gnarly with lots of vertical gain and descent. With snow still lingering in the alpine, it can be hard to train for these bigger races early in the year. I appreciated having a faster trail race somewhat close to home to start the season.
Not so much – Aspects of the race that didn’t do it for you

The only thing I could have done without is the colder temperatures! It started at 37 Fahrenheit/ 3 Celsius and was moody and drizzly for the majority of the run. As one friend running said “at least I don’t have to be distracted by nice views”.

TRR Coach Jenn Kozak during the Slay the Dragon 25K race. PC: Vanessa Garrison Photography
TRR Coach Jenn Kozak during the Slay the Dragon 25K race. PC: Vanessa Garrison Photography
Weird factor – What’s the weirdest thing about this race?

I’m not sure this is actually weird, but they had massage students giving out free massages to runners post-run to get some hands massage training hours. It seems like a great idea to me!

Highlights of your race – What did you do well and enjoy about your race in particular?

I really enjoyed the Slay the Dragon 25K; you got a little bit of everything. From starting on a paved path, to flowing single track, to a very runnable climb, and a moderately technical descent, it seemed to have it all. A highlight of my race personally was managing my energy (and fueling/hydration) well so that I did not fade super hard at the end of the race.

Lessons for others – Share your pro-tips on the race to help the next runner

1. It is very easy to go out hot on this course as it is a paved road. Save some juice for the undulating trails in the last miles of the race!
2. Book accommodations early if you plan on staying at the resort.
3. Think about what you want to eat the night before and plan on if you’ll be heading the 30 mins into town or not. The food options were limited (no pasta anywhere!) at the resort and I ended up eating something unplanned for dinner.
4. Line up early for the post race burger! The line got long, and the wait was substantial, but the burgers were delicious.
5. Race photographers! Keep your eyes out for them. I was so focused and they were hiding around corners so I don’t remember seeing any of them at all. No smiling photos from me!

Lessons you learned that will help you next time around

Next time I will NOT put my hydration vest OVER my jacket. After the first two miles, despite the rain and cold, I got very very warm and had to pull aside on the single track to remove the vest and jacket before continuing on. While not always the best advice, we have a saying that would certainly have been appropriate today: be bold, start cold!

Slay the Dragon 25K elevation profile chart.
Slay the Dragon 25K elevation profile chart.
Most important course specific knowledge to know about the race

I would recommend knowing where the big climb and big descent are during your race (the timing of them is different for the 50K course) so that you can manage your energy for the final miles. The last half mile is one fairly punchy climb back up to the finish line! Also, this is fairly high in elevation for BC. The race starts at around 5200 ft and gets up over 6000 ft before coming back down. It’s certainly something to be aware of if you’re coming from sea level.

Aesthetics – Is it a pretty course?

I imagine on clear day the views would have been lovely. From the top of the resort you can see down to Kal Lake (I’ve heard). Today, the course was pretty in the sense that you were running through moody forest which, at certain points, seemed quite dense. The course itself is fully run on a ski resort and is a mix of cat tracks and mountain biking trails.

Difficulty – Is it a tough course?

No, this is not a tough course. If you were new to trail running, you might find some of the descent technical due to rock slabs that make up “stairs” here and there, but otherwise it was mostly fast and flowy. Much of the climb was actually done on a cat track/dirt road.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The Slay the Dragon 25K (and all the races) were very well organized and well run. As I mentioned above, I really appreciated all of the information that was provided without prompting ahead of time. Bush Babes runs a tight ship!

Slay the Dragon 25K race course map.
Slay the Dragon 25K race course map.
Competition – Is there a strong field?

There are always very strong people that come out of the woodwork for local races in BC! So, yes, the competition is tough, though perhaps not on the global scale.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

It was very easy to register for the Slay the Dragon 25K. They did end up selling out about a week before the race, but opened up a few more spots in the final week. The only thing that made it slightly difficult was that the race itself is done on a resort about 30 minutes away from the city of Vernon. There are hotels at the resort, but they are few unless you are looking for a fancier lodge or a longer stay.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

I did not stop to ponder the wares at the aid stations for too long. They did seem to have all the usual aid station goods: watermelon, chips, gels, Tailwind nutrition and hydration, water, Coca Cola, candy, potatoes, cookies, and more. I certainly wasn’t left wanting!

Jenn facing sub-optimal weather conditions while running this trail race. PC: Vanessa Garrison Photography
Jenn facing sub-optimal weather conditions while running this trail race. PC: Vanessa Garrison Photography
Weather and typical race conditions

The weather can be unpredictable. BC had just finished a heat wave the week before the race that saw temperatures in the 90’s F/30’s C. The temperatures then plummeted somewhat unexpectedly for race day. A few days out, there was snow in the forecast. Luckily, this changed to light rain and a lot of fog for race day. The bottom line, expect any and all weather conditions!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

This is a very runnable course. For the Slay the Dragon 25K distance, I did not feel that poles were necessary at any point, and might even be more of a hindrance when entering the final miles on flowy single track with close trees all around you. All you really needed was nutrition, hydration, appropriate clothes for the weather, and definitely trail shoes.

Post-race burgers! PC: Vanessa Garrison Photography
Post-race burgers! PC: Vanessa Garrison Photography
Spectators – Is this a friendly course for your friends?

The start and finish line are in the same location, making it easy for spectators to see people off and then climb their way back to the finish line. There are locations along the course if you’re willing to hike/bike in, or buy a ticket to go up the gondola. With the weather being so abysmal on race day, the only spectators we saw were volunteers.

How’s the Swag?

Great for a smaller local race! In the welcome bag we got a locally made chocolate bar, bar of soap, and some coupons. We also received a casual T-shirt, and, of course, a finishers medal.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

8 out of 10!! I have nothing bad to say about the race organization, and, as mentioned, it was nice to have a fast, runnable course close to home (2 hours away – things are spread far and wide in BC). I would dock a star or two as the course is a bit uninspiring, being done on a ski hill with cat track and MTB trails. Then again, maybe I just couldn’t see anything through the fog.

Jennifer Kozak is a coach with Team RunRun who knows how to balance training with family, on both the roads and the trails. Jenn works with athlete of all abilities, from those dipping their toes in trail races or tackling new goals on the roads, from the 5k up to the marathon.

My Cancer-Filled Ultramarathon: Part 1

This is part 1 of a multipart blog series about one Team Runner’s, Vincent Rossi, cancer-filled ultramarathon. 

Vincent Rossi running the Philadelphia Marathon in 2024.
Vincent Rossi running the Philadelphia Marathon in 2024.

Setting the Stage: Not Your Typical Ultrarunner

I awoke to the sound of my cell phone’s alarm going off. I picked up my phone, and with blurry eyes, I saw that it was 4:00 a.m. As I slowly rose, I looked around the hotel room and reoriented myself. I was filled with excitement but also a huge amount of trepidation. “How do I get myself into these situations?” I thought to myself. I walked to the restroom, hopeful that I could take a dump. Emptying the bowels was essential to a successful race.

This particular morning, I was preparing to run the Rocky Raccoon 50-mile race. I had originally planned to take a full 12 months to train for an ultramarathon, but now found myself lining up to race far ahead of schedule. In November of 2024, I completed the Philadelphia Marathon in 4 hours and 18 minutes, and it was not long ago that this achievement would have been unthinkable in and of itself.

Far from your typical ultrarunner, my running journey did not begin until fairly recently, when I was 48 years old. My wife took up running during the pandemic, and I, mostly out of boredom, followed suit. If I am honest, the idea of me running felt novel and even a little absurd. Also absurd, at the time, would have been the thought that I had both colorectal and urothelial cancers.

When Running Met Cancer

During my first Bacillus Calmette-Guérin (BCG) treatment for bladder cancer—which involved having immunotherapy solution pumped into my bladder through a catheter while I was wide awake—my nurse had a picture of herself running the Rock ‘n’ Roll Washington DC Half Marathon hanging on her office wall. “Wow,” I thought, “running 13.1 miles, that seems impossible.” I then nervously braced for my first catheterization and bladder cancer treatment, not knowing there would be many more to come.

As with most runners, it started with several 5K races, then a few 10-milers, culminating in my wife and I running a half marathon in Colorado, as well as the Rock ‘n’ Roll DC Half Marathon. A full circle moment, inspired by my kind nurse at Sibley Memorial Hospital.

Coping with Cancer

From 2020 to 2024, I faced many surgeries. These included a right hemicolectomy for colon cancer. I also had multiple Transurethral Resection of Bladder Tumor (TURBT) surgeries and neobladder surgery, where my bladder was removed and replaced with a pouch of small intestine. Following four cases of sepsis, caused by scar tissue at the neobladder neck that stopped me from voiding, I had corrective surgery. Additionally, I received immunotherapy and three types of chemotherapy. I also dealt with small intestinal blockages from scar tissue. Despite countless days in the hospital, I kept running between and sometimes during treatments. Often, I could only do short distances, but I stayed consistent. Running became a form of meditation for me. It was my therapy and my coping mechanism for the constant challenges cancer brought.

Hiring a Running Coach and Joining Team RunRun

In 2024, having run 2:04:26 at the Rock ‘n’ Roll Washington DC Half Marathon that March, I prepared for my first full marathon. I had never run more than 16 miles. Years of not taking care of my body prior to starting running, alongside my cancer battles, had left me injury prone. I needed guidance, so I hired a running coach: TRR Coach Brant Stachel. 

When we started working together, I was skeptical. I could not understand how I could run 26.2 miles when my longest run to date was only 16 miles. My coach asked me to trust his training plan, and, nervously, I followed. 

Philadelphia Marathon 2024 finisher's medal.
Philadelphia Marathon 2024 finisher’s medal.

Fast forward to marathon race day, almost four years since my double cancer diagnosis, and I did it! Crossing the finish line of the Philadelphia Marathon in 4 hours and 18 minutes, an average pace of ~9:50 minutes per mile, was overwhelming. I was surprised my aging, formerly cancer-ridden body could do this. Through working with Brant and trusting his training, in only 6 months I had basically run my half marathon pace for a full marathon!

A Coach’s Perspective

Here’s what his TRR Coach Brant Stachel had to say: “Vincent is a rockstar! While nervous at first, he bought into the training and asked questions. As his coach, I could tell from the start that he was keen to explore his limits, or so I thought. I later learned that Vincent is one of the few athletes I’ve met who almost doesn’t believe in limits. What he has gone through with cancer, while maintaining his running routine, alongside his dedication to his family and everything else he navigates in life is truly remarkable. As you’ll read, the Philadelphia Marathon was merely a stepping stone to an even bigger, and better accomplishment!”

Beyond the Marathon

After the marathon, I began to believe the cancer was behind me. I was a marathoner. My wife, my running partner, ran nearly every race with me. Together, we then aimed for a new goal I never thought possible: an ultramarathon, specifically, the Crested Butte Ultra 50 mile race in the Colorado mountains. My coach, Brant, made the training plan, which would take most of a year to complete. Little did I know, this was only the beginning of my cancer-filled ultramarathon.

About Vincent

Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here. 

Part 2 of My Cancer-Filled Ultramarathon will be released soon. 

There’s More to Life Than Running

Team RunRunner Stephan Zajac is on a quest to run a marathon on each of the seven continents. On June 1, he ticked off Oceania, running the Brisbane Marathon in a PR time of 3:47! However, as you’ll read, the PR is only a tiny fraction of what this race meant to him. These are Stephan’s words:

Far Beyond the Finish Time

Team RunRunner Stephan Zajac completing the Brisbane Marathon, appreciating how much more there is to life than running.
Team RunRunner Stephan Zajac completing the Brisbane Marathon, appreciating how much more there is to life than running.

At the heart of what I do, I’m a storyteller. Numbers alone — without context to scaffold and shape a narrative around them — don’t say much about what really happened from Point A to Point B. If I told you that I trained 6 months with TRR Coach Mike Sheehy only to shave a minute off my PR, you might not be very impressed. You might not think that flying all the way to Australia to run the Brisbane Marathon was worth the time or money I’d invested.

Well, there was a point when I thought earlier this year, even earlier this month, that I was never going to make it to Brisbane at all. Throughout this entire training season, I’ve had to really channel my inner resilience and strengthen my mindset to overcome a series of obstacles. But that is life. And, as Eliud Kipchoge says, “Marathon is life.”

Injury Lows and Learnings

Having incurred a series of ankle tendon injuries earlier this season, I feared my 2025 marathon journey might be over before it had even begun. It was an excruciatingly painful experience, both physically and mentally, that tested my resilience. Instead of quitting, I met with an amazing PT who taught me a whole new set of ways to better protect myself. Slowly and surely — through dedication to various stretches, lacrosse balls (a favorite on the calves), targeted foam rolling, posterior chain strengthening exercises, and other mobility work — I came back stronger, faster, and better prepared for the future than I was before. What I thought was a failure turned into a skill asset for not just this marathon season, but for seasons to come.

No Two Marathons Are Alike

From a geographical perspective, this race taught me that no two marathons are alike. My previous marathon was in Napa, California, during March. It was very cool, crisp, and overcast: perfect running conditions. There were no sharp twists or turns with hard banks. It was also a net downhill course: perfect for running fast.

Brisbane, on the other hand, was very challenging. My watch informed me that I trudged through nearly 6,000 feet of elevation gain. Numerous hills, cliffs, and bridge climbs made the views of this subtropical city so beautiful, but much more physically demanding to attain. Add to that heat, humidity, and the sun beating down on you after mile 20 while climbing uphill over and over again. Needless to say, the Brisbane Marathon was not conducive for setting PRs, but great for building mental strength!

There’s More to Life Than Running

Finally, this has been a very difficult year for our family. In late January, my partner’s dad, Greg, was diagnosed with pancreatic cancer. It has been a heartbreaking journey since. He passed away two weeks before the Brisbane Marathon, fighting strong until the very last minute. We were back in Iowa to celebrate a graduation, when the very next morning he quickly and unexpectedly passed in his home surrounded by loved ones.

I never thought I would be the one to perform CPR on someone I loved and cared about so deeply as we shared the last moments of his life together. It was a traumatic experience and one I will never forget. I truly didn’t imagine I would make it to Brisbane to see this through. That just wasn’t my priority at the time, there’s more to life than running, but his family encouraged me to see this through.

A Marathon With Greg

The purple wristband Stephan ran with to honor Greg during the marathon.
The purple wristband Stephan ran with to honor Greg during the marathon.

Greg was an important part of my journey, and he was always everyone’s biggest cheerleader. I was lucky just to be at any table with him, surrounded by his love. A runner himself when he was younger, Greg followed my training, excited to hear about my race in Australia. Before travelling, I remembered that my partner’s sister always wore a personalized purple wristband in support of their dad during his pancreatic cancer journey. I wanted to honor Greg by running with this wristband during the marathon.

And, when I crossed that finish line in Brisbane, Greg was with me. He was with me the whole time. I could hear his calming voice in my head telling me, “You’ve got this,” or, “You can’t quit now.” I cannot explain it. He was with me during the most challenging moments of the race, and he helped me to push through. And eventually it also became my voice. The power of [spoken] self-affirmation is extraordinary. I was not only running this race for me, but also for Greg. It was so very healing for me.

… and a Run for Many More

I was also running this marathon for The Stroke Foundation. With the generous support of so many loving friends, relatives, coworkers, teammates, and more, together we raised over $1,800 to help stroke survivors, and their caretakers, navigate the challenges of life after a stroke and connect them with critical resources for care. I lost my beautiful grandmother, who raised me with so much love and care in her own home, to a stroke 8 years ago: I ran this race for her too. I thank everyone who donated so generously to this cause.

Stephan's Brisbane Marathon race bib.
Stephan’s Brisbane Marathon race bib.

“Marathon Is Life.” – Eliud Kipchoge

So, long story short, I shaved 1 minute off of my prior marathon personal best. But there’s more to life than running. The real achievement was in completing such a challenging race during the most trying time of my life. It taught me invaluable lessons that I’ll always carry with me. I’m stronger today because of this journey I’ve been on. I look forward ahead to more marathon [life] journeys ahead.

Follow Stephan Zajac on LinkedIn here.

North Fork 50 Race Report

Race: North Fork 50 Mile

TRR Coach Kyle Fulmer during the North Fork 50. PC: Liberty Pro Imaging
TRR Coach Kyle Fulmer during the North Fork 50. PC: Liberty Pro Imaging

Runner: TRR Coach Kyle Fulmer

Race Date: 05/31/2025

Location: Buffalo Creek, Colorado

Result: 11 hours, 58 minutes and 54 seconds (including 8 bonus miles!), 39th overall

Strava Activity Link: https://www.strava.com/activities/14657170724

3 Bests – What aspects of the race did you like the most?
  1. Super smooth, runnable trails: A wide variety of runnable trails, all with tons of views: in and out of pines, burn scar, mountain bike rollers and more.
  2. Location: It’s not too far from the Front Range. It took 1 hour and 15 minutes to drive from Boulder on race morning.
  3. Scenery: Wildflowers were popping along the trails!
Not so much – Aspects of the race that didn’t do it for you

Well, I did run an extra eight miles because the out-and-back wasn’t marked very well. About a dozen of us missed the turn, and proceeded to run about 4 past the turnaround before realizing our mistake. Only 4 of us actually went back and completed the course. So, we got 8 bonus miles for free!

Weird factor – What’s the weirdest thing about this race?

The aforementioned out-and-back was kind of weird, because then you had to run “back” to the previous aid station and then “back” again past the out-and-back point. In previous years, they marked bibs and color-coded the signs to make this clearer, but not this year. The takeaway… don’t be like me! Instead, remember to study the North Fork 50 course map before race day!

Highlights of your race – What did you do well and enjoy about your race in particular?

I really enjoyed the running trails. With only ~6500 feet of climbing in the standard 50-mile route, you can get into a good groove and practice chugging along. Also, I’m proud of my mindset when I realized I’d run off course. I chose to focus on the positives: logging more miles on great trails, getting better value for my race entry fee, and finishing 1st in what I termed the North Fork XL!

TRR Coach Kyle Fulmer at the start of the North Fork 50. PC: Liberty Pro Imaging
TRR Coach Kyle Fulmer at the start of the North Fork 50. PC: Liberty Pro Imaging
Lessons for others – Share your pro-tips on the race to help the next runner

Be prepared for a variety of weather conditions. It can get hot, though you reach pretty high elevations, above 8000 feet at points, so that makes it a bit cooler. We did get hailed on pretty good, and had a brief but intense thunderstorm. Also, remember to study the map and know when to expect the out-and-back!

Lessons you learned that will help you next time around

I now know where the confusing out-and-back is, and the right way to navigate the course!

North Fork 50 mile course map with the out-and-back at Rolling Creek Aid.
North Fork 50 mile course map with the out-and-back at Rolling Creek Aid.
Most important course specific knowledge to know about the race

You’ve guessed it: the darn out-and-back!

Aesthetics – Is it a pretty course?

The North Fork 50 is a very pretty course! You can expect stunning views of the surrounding mountains, snow-capped peaks, tons of wildflowers and aspen sections. You could see all the way to Pikes Peak and beyond!

Difficulty – Is it a tough course?

Not especially tough, but the runnable trails will test your running fitness!

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The North Fork 50 is organized by Aravaipa Running, one of the best trail race organizers out there, so you can trust it will be well-run. This race was no exception: it was dialed, especially the aid stations. And with free burgers at the finish line, Aravaipa did well!

TRR Coach Kyle Fulmer crossing the finish line. PC: Liberty Pro Imaging
TRR Coach Kyle Fulmer crossing the finish line. PC: Liberty Pro Imaging
Competition – Is there a strong field?

Any race in Colorado is always going to have strong local runners in the field. This year, the men’s and women’s champions were particularly strong, both setting new course records!

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Very easy logistically. The North Fork 50 was easy to enter and didn’t sell out. Parking at the start was also hassle free.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Kyle running the North Fork 50 mile race. PC: Silke Koester
Kyle running the North Fork 50 mile race. PC: Silke Koester

Really good aid stations, 8 in total. You were allowed crew at 4 of the aid stations, but crew wasn’t necessary. There were great offerings at the aid stations, including avocado and bean burritos, which I loved!

Weather and typical race conditions

As noted above, be prepared for anything! It can get toasty, but a sizable thunderstorm also rolled in on us!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Not really. It was a little cold at the start at 6:00am, but warmed up quickly, so avoid overdressing.

Spectators – Is this a friendly course for your friends?

 Average for a trail race. There were 4 aid stations with spectators and crew access.

How’s the Swag?

Solid. We got a pint glass and a casual t-shirt.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

8.5 out of 10!! I would rate the North Fork 50 higher except for the course marking issue. My bad, but still a little more detail there would have been appreciated. Instead, I finished first in the “North Fork XL” (almost 100K)!

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

Broad Street Run Race Report

TRR Coach Jonathan Gooch during the Broad Street Run.
TRR Coach Jonathan Gooch during the Broad Street Run.

Race: Broad Street Run 10 mile race

Runner: TRR Coach Jonathan Gooch

Race Date: 05/04/2025

Location: Philadelphia, Pennsylvania

Result: 1 hour and 46 seconds

Strava Activity Link: https://www.strava.com/activities/14380683457

3 Bests – What aspects of the race did you like the most?
  1. Crowd support and race atmosphere: The city of Philadelphia always shows out for the big races and with almost 40,000 runners, there was a ton of support and a contagious sense of excitement for the race.
  2. Course: It is a straight shot with a net downhill grade, allowing you to open up your stride and run fast!
  3. “After party”: Once you’re done, there is a lot of variety for post-race fueling and you are able to walk right over and cheer on other runners as they finish!
Not so much – Aspects of the race that didn’t do it for you

To get to the start of the Broad Street Run, most take the Broad Street Line from the Sports Complex in South Philly. These trains are packed like sardines for the 30-40 minute long ride. Then, when you finish in the Naval Yard, you need to walk back to the Sport Complex which is at least three quarters of a mile from the finish.

The expo was a letdown. It use to be better 10 years ago, and I always enjoyed looking around and seeing what “freebies” and “samples” they may be giving away. But in recent years, minus a vendor or two, the expo did not feel welcoming and I had a “This is it?” feeling for such a big race.

The start of the race can be hectic with so many runners. Racers are split up in 7+ corrals that go off 5 minutes apart. The back corrals tend to have the most runners, so you are running very tightly for the first half (if not most) of the race.

Weird factor – What’s the weirdest thing about this race?

Runners can take the Broad Street Line train to the race area free of charge when you show your race bib at the station. Unfortunately, our train had mechanical issues and we were forced to walk/jog over a mile to the start line. Luckily, we had enough time before the race started.

Broad Street Run course.
Broad Street Run course.
Highlights of your race – What did you do well and enjoy about your race in particular?

My plan was to go sub-60 minutes, but the weather had other ideas. Despite needing to adjust my plan midrace due to the heat, I did not let the negativity take over. I was proud to gut it out and mentally push through the last few miles when it got really tough.

Lessons for others – Share your pro-tips on the race to help the next runner

Pro tip: If you park at the Sports Complex, use the porto-potties before getting on the train. They are usually open. Otherwise it’s a 30-40 minute train ride to the start and lines are ridiculously long if you need to use the restroom there.

Lessons you learned that will help you next time around

No matter what a race may throw at you, stay calm and positive. Accept the challenge that appears and adjust accordingly. If you do, it will still make for a great race!

Most important course specific knowledge to know about the race

The Broad Street Run course is a straight shot for the 10 miles (minus the City Hall go around) and is as wide as 7 lanes. Try to stay on one side of the road and avoid weaving in and out of other runners, as this will only add distance (and time) to your race. Personally, I always line up on the right and only drift by a lane because that is the direction you turn to go around City Hall.

Aesthetics – Is it a pretty course?

The crowd support and hype around this race is top notch. From the Temple Band, to the Philadelphians that show up in droves to support the runners. The Broad Street Run is a 10 mile party!

Difficulty – Is it a tough course?

A very easy course. The first half is a downhill grade with a couple “bumps” that mainly go unnoticed, then a flat second half from City Hall to the finish.

Broad Street Run course elevation profile.
Broad Street Run course elevation profile.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Yes, well put together. Just expect to be surrounded by swarms of other runners for restrooms, as well as before, during, and after the race.

Competition – Is there a strong field?

Runners of all abilities are welcome. You get the fastest of the fast for a 10 miler, alongside many who come to enjoy the fun, party atmosphere of the Broad Street Run.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

You must enter your name in the lottery between February 1st to February 15th of that race year. This is the only time window to register for the Broad Street Run.

On race day, arrive early! The start is at 7:00 am, so aim for a Broad Street Line train (EXPRESS) before 5:30 am. The earlier trains will not be as crowded and you’ll have time for potty stops with shorter lines.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Standard road race aids stations with water and Gatorade every 2 miles, then each mile from Mile 7 to finish.

Weather and typical race conditions

The weather this year was warm and humid: 67 degrees Fahrenheit with humidity levels at 95% at the start of the race. It started cloudy, but when the sun came out, it became more of a challenge!

Typically, the race temperature is between 45-55 degrees. Weather is hit or miss on this day in Philly. I have run in beautiful sunny conditions (2022) and monsoonal rains (2023).

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Maybe an obvious points, but fueling makes a big difference, even in a 10 mile race. I had two gels, one before the start and another at halfway. They definitely helped get me through the second half strong.

Spectators – Is this a friendly course for your friends?

It really is! Depending on the runner’s pace, you can view them in the first couple miles, then take the Broad Street Line to watch them finish!

How’s the Swag?

Their tech shirts are always comfy and the medal is decent.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

4.5 out of 5 stars! The race itself is a blast, and the after party in the Naval Yard is also a great time, but getting to the start line has proved to be a challenge at times. This might be more on the Southeastern Pennsylvania Transportation Authority (SEPTA) and not necessarily the race organizers though.

Jonathan Gooch is a coach with Team RunRun based in Philadelphia, PA. He blends science, strategy, and support to help runners train smart, stay consistent, and believe in themselves.

Toronto 10K 2025 Race Recap

Wind, Grit, and Smart Racing at Canada’s Fastest 10K

The Toronto 10K race, part of the Canada Running Series, is often seen as the place where fast times happen early in the season. With its flat roads, closed course, and scenic downtown location, it’s a favorite for elites and age-groupers alike.

However in 2025, wind off Lake Ontario turned a usually quick course into a strategic, energy-managing test of patience. This year’s race become the ultimate lesson in smart racing.

TRR Coaches Thomas Nobbs, Brant Stachel, and Teagan Robertson (left to right) at the Toronto 10K.
TRR Coaches Thomas Nobbs, Brant Stachel, and Teagan Robertson (left to right) at the Toronto 10K.

Wind Wins (and Loses) Races

Runners lined up for the Toronto 10K expecting fast splits. What they got instead was a stiff east wind, with sustained gusts hitting 30 km/h making kilometers 3 to 8 a grind. That stretch, typically the fastest part of the course, became a place where the race could be lost if runners didn’t adjust. For those that have run the Toronto Waterfront Marathon, it’s roughly the same stretch as km 8-17!

As a coach to six athletes on the day, including both the men’s winner and third overall female, I knew the race would come down to who managed the wind the best. We changed plans mid-week to emphasize position over pace. During the race, I rode alongside the course to check in with athletes live, reminding them to stay composed until the final tailwind stretch.

Thomas Nobbs: Racing Smart, Surging Late

TRR Coach Thomas Nobbs had already proven his fitness by running over 30 seconds faster just two weeks prior in Ottawa. We came into the Toronto 10K knowing it wouldn’t be about chasing a PR. Rather, we focused on pack running, conserving energy into the wind, and waiting for the 8K turnaround.

From the bike path, I could see he was executing exactly as we’d planned staying tucked in the front group, relaxed but alert. At the final turn, with the wind finally at his back, he struck hard and surged clear to win in 29:35. No fireworks early. Instead, just patience, awareness, and a killer move at the right time.

Teagan Robertson: Making the Hill Count

TRR Coach Teagan Robertson also came in sharp and ready, but like everyone else, had to reframe her goals once the wind became a factor. She started in 5th place, staying calm through the early chaos. Then, when opportunity struck, Teagan used the hill at 5.5K as a launchpad, not a fear zone.

She did just that attacking uphill and into the headwind, consequently breaking away from two rivals who had been running stride for stride. From there, she ran alone in 3rd for the final few kilometers, holding strong and finishing in 34:50. It was a bold mid-race move, backed by confidence in her training and trust in the plan.

Toronto 10K Course Breakdown + Tips

Whether you’re racing this in 2026 or just scoping out top-tier Canadian 10Ks, here’s a look at the course:

Location & Start Area

  • Start/Finish: Just west of downtown Toronto, near Ontario Place / CNE Grounds
  • Travel Tip: Stay local because driving to the start is a mess with road closures. Hotels like Hotel X let you warm up on foot via the lakeshore path.

Course Layout

  • Out-and-back along Lake Shore Blvd W
  • Entirely flat, with just one short hill at ~5.5K
  • Final 2K after the turnaround is often tailwind-supported
Toronto 10K course map.
Toronto 10K course map.

Race Day Wind Considerations

  • A west wind = ideal (tailwind on the way out).
  • An east wind, like this year’s, means a slog in the middle. Adjust your pacing plan accordingly.

A Coach’s Perspective on the Toronto 10K

One of the best parts of the Toronto 10K, especially from a coach’s point of view, is how accessible the route is. The Martin Goodman Trail runs parallel to the course, which meant I could ride alongside on my bike, offering encouragement, tactical reminders, and quick adjustments on the fly. It’s rare to have this kind of access during a 10K road race, and it made a difference in helping my athletes stay focused when the wind kicked in.

Final Takeaways

The 2025 Toronto 10K was a reminder that road racing isn’t just about being fit — it’s about racing smart. The most successful athletes weren’t necessarily the fittest on paper. They were the ones who managed their effort, read the wind, and made decisions at the right time.

For anyone eyeing this event in the future:

  • Expect a fast course
  • Prepare for the wind
  • And remember, smart racing beats perfect conditions every time

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

A Guide for Marathon Spectators

How to Best Prepare Your Supporters for Race Day

One of the best parts of running a marathon (or any race, for that matter) are the spectators and the reservoir of “free energy” they allow you to tap into. Even more meaningful is having your friends and family cheer you on, and then seeing their smiling faces at the finish line. 

Whether you have that one loyal bestie travel to a destination race with you (like I did for the Marine Corps Marathon) or have your whole family meet you at the finish line of a local race, the support of loved ones is essential to powering you through.

TRR Coach Vivian Vassall holding a sign her marathon spectators made to support her.
TRR Coach Vivian Vassall holding a sign her marathon spectators made to support her.

To make your spectators’ experience as fun as possible, and to avoid missing them along the way, here are 10 tips to ensure support squad success. Feel free to share this article with your marathon spectators!

10 Tips for Successful Marathon Spectating

Runners soaking up the cheers from marathon spectators mid-race.
Runners soaking up the cheers from marathon spectators mid-race.

Before the Race:

1) Communicate the commitment

If you’re running a large race (such as a World Marathon Major), make sure your spectators know it may be an all-day experience! Help them plan out access to food, restrooms, and places to sit, if needed.  

2) Download a tracking app

If your race has a tracking app, ensure your spectators download it and set it to track you. They may need your bib number. Otherwise, consider a third-party app such as Find My Friends; just don’t completely rely on it. Phone service may not be great at a crowded race.

3) Plot the viewing spots

If you want your marathon spectators to view you at multiple spots on the course, plot the spots out in advance. Know whether they’ll be on your right or your left.  Make sure they can get from one viewpoint to another faster than you can run there! 

4) See and be seen

The morning of the race, snap a pre-race photo of yourself and send it to your support squad, so they can see what you’re wearing. Wear bright colors or unique patterns to make it easy for them to find you! Equally important–if you have hopes of seeing them too–is to know what they’re wearing as well. 

5) Understand transportation logistics

A funny sign seen during a race.
A funny sign seen during a race.

No matter how big or small your race is, there may be street closures and limited vehicle access (including for rideshare vehicles) to the start and finish line. Public transportation may also be limited on race day. Make sure your spectators know where to go and how to get there. When my bestie traveled to watch me run the Marine Corps Marathon, I bought her a Metrocard and gave her directions to the finish line in advance.   

6) Have a meet-up spot at the finish

Agree to a backup meeting place and time, because the finish line area can be crowded and chaotic. Make sure you’re as unambiguous as possible – don’t make the mistake that I made by planning to meet at the “equestrian statue” at the Philadelphia Marathon. There were LOTS of those! 

During the Race:

7) Be sure to smile

No matter how much pain you may be in, flash a smile to your supporters! They will likely be snapping photos or videos of you that you’ll cherish later, and they may even be holding a funny sign or two. Don’t let them down! If Olympian Molly Seidel can high-five her sister during a marathon, so can you! Just be mindful of the runners around you.

After the Race:

8) Warn your support crew that you may not be “yourself”

TRR Coach Vivian meeting up with her spectating friend post-race.

Immediately after you cross the finish, your friends and family will want to know all about the race. They may also try to give you snacks when you don’t have an appetite, or encourage you to sit down when you know you should stretch. Meanwhile, if you ran your heart out, you may feel a bit dehydrated, light-headed, and possibly even a bit sick. Give them a head’s up that you may not be “yourself” for a while after you finish. I like to tell my friends and family, in advance, how they can best help me at the finish. This usually includes untying my shoes and helping me put on flip-flops! 

9) Don’t be too ambitious with post-race plans

Be careful making dinner reservations or party plans immediately after the race. Factor in any resting and decompressing (and even napping) time before any big social activities. 

10) Embrace being celebrated

No matter how the race went, finishing (or even starting!) a marathon is a huge accomplishment. Be enthusiastic and proud, and don’t dwell on any disappointing moments. Allow your supporters to celebrate you!  

It’s also worth keeping in mind that your spectators’ support is independent of your race result. So try not to let how you felt about your race impact how you interact with them afterwards. They care about you, not your race result.

Vivian Vassall is a coach with Team RunRun based in Seattle, Washington. She loves working with new runners and those looking to breakthrough a plateau, while preventing injury, achieving goals and having fun.

Do AI Running Apps Cause Injuries?

A deeper look at how AI-powered running apps can be more harmful than helpful.

Picture this: You’re inspired to start running — maybe a friend gets into the sport, or you cheer on strangers at a local race. Either way, something clicks and you think to yourself, “I want to do this”. 

Example of an AI running app, Runna. PC: runna.com
Example of an AI running app, Runna. PC: runna.com

But where do you start? 

Like many newer runners, maybe you grab your phone and download an app like Runna, Strava, or Garmin Connect. These AI running apps promise optimized plans and data-driven insights. All you have to do is choose a distance and a goal and, ta da, your training plan awaits!

But there’s a catch. If you’re new to running, you might not have a clear sense of what a realistic goal looks like. That can lead you to follow a plan with too much intensity, or pacing that’s simply too fast for where you’re at — leaving you, at best, frustrated and, at worst, injured.

Beyond Injuries: What AI Running Apps Miss

This disconnect between what an app prescribes and what your body is ready for isn’t hypothetical — it’s real. And it’s something I hear often from athletes who come to me after getting injured or feeling burnt out. Many of them started with the best of intentions, excited to follow a plan and see progress. But over time, they began to notice something wasn’t quite right. 

The experiences they’ve shared with me speaks volumes:

  • “I felt that the training was either very mild or incredibly intense. No in between.”
  • “I pushed myself too hard, too fast.”
  • “I found that some of the plans progressed too quickly for me.”

So where does that leave these runners? 

Too often, it leaves them frustrated, injured, and wondering what they did wrong. In reality, these runners were just following the plan they were given. They did what the app told them to do. But the app didn’t know anything about them beyond a goal time or a goal distance. It didn’t know their background, stress levels, family commitments, or how they were feeling on any given day.

The Reason Personalized Coaching Wins

For many runners, that experience becomes the turning point — the moment they realize they don’t just need a plan, they need a plan that’s right for them. That’s when they choose to work with a coach — not for a cookie-cutter schedule, but for a personalized approach that adapts to their needs.

Working with a coach can help runners:

  • Set realistic, achievable goals
  • Adjust their training when life gets busy
  • Know when to push — and when to pull back

Whether it’s navigating a missed run, working through a tough workout, managing fatigue, or addressing a niggle before it turns into an injury, having a coach means having someone who sees the whole picture — not just the data, but the person behind it.

Because while metrics like pace, distance, and heart rate can tell part of the story, they don’t capture everything. They can’t pick up on doubt, fatigue, or the mental battles an athlete might be waging with themselves — factors that can impact a run just as much, if not more, than the numbers on a watch.

An athlete and coach have a 1:1 coaching conversation.
An athlete and coach have a 1:1 coaching conversation.

Why Runners Are Ditching the AI Apps for 1:1 Coaches

That’s where real, two-way conversations become invaluable. Having someone you can turn to — to ask questions, voice concerns, and to openly share what you’re thinking and feeling in real time becomes a powerful form of qualitative data that no algorithm can replicate.

Anyone who’s ever read the ‘Athlete Intelligence’ on their Strava run knows that the feedback from AI often falls flat or is one-dimensional. It simply cannot compare to the feedback a coach can provide, whether it’s through text, email, or by hopping on a call and actually hearing their voice. 

At the end of the day, running is personal — and your training should be, too. While AI-powered running apps can offer some semblance of personalization, they can’t replace the insight, flexibility, and support that come from working with a coach who understands you as a whole person. Your life isn’t a static spreadsheet, and neither should your training plan.

  • Where an app sees numbers, a coach sees nuance.
  • Where an app pushes you to stick to the plan, a coach helps you adapt the plan.
  • Where an app reacts, a coach anticipates.

Next Steps for Faster, Injury-Free Running

Whether you’re a beginner taking your first steps into running, aiming for a Boston Marathon qualifying time, or dipping your toes into the ultra running world, Team RunRun has a coach for you. With over 200 coaches at every experience and price level, let us help you avoid the pitfalls of AI running apps. View our coaches here and get started today! 

Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!

Ridge to Rails 50K Race Report

TRR Coach Tanner Amrhien after finishing the Ridge to Rails 50K.
TRR Coach Tanner Amrhien after finishing the Ridge to Rails 50K.

Race: Ridge to Rails 50K Trail Race

Runner: TRR Coach Tanner Amrhien

Race Date: 06/07/2025

Location: Old Fort, North Carolina

Result: 5 hours and 57 minutes, 25th out of 112 runners

3 Bests – What aspects of the race did you like the most?
  1. Views: Enjoy incredible views of the Blue Ridge Mountains throughout the Ridge to Rails 50K.
  2. Aid stations: Well stocked, and really helpful, friendly volunteers!
  3. People: The trail running community is awesome! I met a plethora of great people, and we had great, far-reaching conversations along the way.
Not so much – Aspects of the race that didn’t do it for you

Not within anyone’s control, but the humidity from the start was high and hanging in the air!

Highlights of your race – What did you do well and enjoy about your race in particular?

I made sure to stay hydrated. This helped me avoid cramping and kept my body as cool as possible despite the hot temperatures and humidity.

Another highlight was setting a new 50K PR!! Sections of the course are on gravel and pavement, which makes for a fast race. The Ridge to Rails 50K course is one big loop: a true adventure through the Blue Ridge Mountains!

Lessons for others – Share your pro-tips on the race to help the next runner

Don’t linger at aid stations longer than necessary—get in and out quickly. Try to carry as much nutrition with you as possible. I was aiming for a sub 6-hour race and hit my goal with just three minutes to spare. Staying efficient at aid stations was key to making that happen.

Most important course specific knowledge to know about the race
Ridge to Rails 50K course map and elevation profile.
Ridge to Rails 50K course map and elevation profile.

As mentioned above, the Ridge to Rails 50K course is one big loop on varied terrain. Expect a mix of smooth and technical trails, as well as sections on gravel and pavement. For example, roughly five miles of this race were uphill climbing on pavement, so you might want to reconsider your shoe choice if it’s not road-suitable.

Aesthetics – Is it a pretty course?

Such a beautiful course! The climbs were steep, but rewarded runners with amazing views of the Blue Ridge Mountains.

Difficulty – Is it a tough course?

With over 5700 ft of elevation gain and loss, it’s not the toughest course, but not the easiest either. The climbs were challenging, but are more gradual. Whereas the downhills tend to be relatively steep and fast: perfect for runners who excel at downhill trail running.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The Ridge to Rails 50K race was very well organized. The event company, Tanawha Adventures, puts on many races in Western NC throughout the year, so know how to do a great job!

Competition – Is there a strong field?

Yes, very strong. Many of the competitors live and breathe trail running throughout the Blue Ridge Mountains for everyday training.

TRR Coach Tanner Amrhien during the Ridge to Rails 50K.
TRR Coach Tanner Amrhien during the Ridge to Rails 50K.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

The aid stations were a highlight of this race! For the Ridge to Rails 50K, there were 5 aid stations throughout, well stocked with everything you would’ve wanted while running an ultra. Alongside the standard fare offerings, there was cola, pickle juice, Snickers bars, candy, and more. The greatest thing about the aid stations during this race were the volunteers. They were quick to help you in and out of the aid stations, offering to refill your bottles and then send you off with a smile!

Weather and typical race conditions

The weather was partly cloudy and the humidity was intense! At the start, my watch caught an 89% humidity reading! It was warm too! The temperature reached about 85 degrees by the time I finished the race.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

I ran with collapsible poles, but ditched them at the mile 28 aid station. They worked great for the road climbing sections of the race. However, they were not a necessity for this race, and you may be better off without them.

How’s the Swag?

Great! Everyone receives a high quality race t-shirt, race sticker, and a unique, locally crafted finisher tile in place of a standard medal. The race organizers clearly care about their swag: it’s all really good quality and personalized for the event.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

8/10 rating for the Ridge to Rails 50K. I would recommend others to run it who are moderately experienced with trail running.

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

How to Overcome Pre-Race Anxiety and Jitters

You’re standing on the start line wishing to be elsewhere, or you’re wide awake in bed full of pre-race anxiety and jitters. We’ve all been there before. The night, several nights, or weeks before a big event, an uneasiness occupies the belly. We aren’t sure we’re ready. We second guess even starting, imagining in all sorts of ways to self sabotage. No, I am not talking about taking your SATs all over again. I’m talking about showing up to and crushing that race you signed up for so many months ago! 

Runners at the start line of Grandma's Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com
Runners at the start line of Grandma’s Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com

Pre-race anxiety is a totally normal feeling, and oftentimes not something we can do much about. That said, there are ways to effectively cope with these feelings and perform our best in spite of them.

4 Tips to Reduce Pre-Race Anxiety and Jitters

#1: Do your homework! 

Preparation in the weeks leading up to the race can make all the difference. Start by visiting the race website to find the course map. Study the course and read any information available about it online. Take note of where any uphills are, downhills, aid stations, and other course features. If possible, train on the course.

Grandma's Marathon course map and elevation profile. PC: grandmasmarathon.com
Grandma’s Marathon course map and elevation profile. PC: grandmasmarathon.com

When I ran the San Diego 100 in 2016, my first 100 mile race, I was scared out of my mind. But what really helped me out was a solid familiarity with the course. I had crewed a friend at this race several times prior, and actually paced some miles on the course once too. A month before, I took a trip to San Diego to log a 40 mile run on the race course. When race day came around, I knew what I was getting into… kind of. You’ll never know everything that will come your way, but doing your race homework will reduce the number of the surprises, alongside your pre-race anxiety and jitters, leading up to and on race day itself. 

#2: Get some sleep!

While rest is important throughout any training block, its importance magnifies in the weeks leading up to a goal event. Being fully rested and ready to go unlocks the biggest improvements in your training and racing. Many coaches, exercise scientists, and athletes swear by 8-10 hours of sleep per night, plus a short nap during the day. For most of us, myself included, logging this amount of sleep is both impractical and unrealistic. I acknowledge that I am terrible at napping, and I can’t sleep for 10 hours, but I am really good at sleeping for 8. So getting at least 8 hours of sleep is what I focus on. 

A word of caution: Don’t worry about your sleep the night before your race, pre-race anxiety and jitters have a habit of sabotaging that. Your mind will be racing far before your legs. That’s okay! Let your mind race, and use that time to visualize your event going well. See yourself having fun, and pushing hard when you need to. Put a little smile on your face. And, then try to get some sleep!

#3: BYOF, if you’re at all worried about it!

Don’t let the race day fueling options add to your list of worries. Choose one of two options: either train your gut, as well as your mind and body, to handle the variety of different nutrition products available at your event, or make sure you bring your own fuel (BYOF) on race day. Racing successfully is all about avoiding disaster, and a bad tummy can quickly ruin your day!

#4: Practice makes perfect

TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.
TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.

Even if your A race is several months out, sign up for some intermediary races along the way. Put yourself in the race environment to warm yourself up for the big dance and become more familiar with pre-race anxiety and jitters. Using a 5K or 10K to fine tune for a half or full marathon is great practice. Similarly, a 50K or 50 miler before a 100K or 100 mile race will aid your preparation for your goal event. 

Use these intermediary races to create and dial in a racing routine that you can take into future events. Consider your night-before meal, race day breakfast, fueling before and during, gear, shoes, travel, navigating the race expo/ pre-race registration, logistics like getting to the start with enough time, carrying your nutrition and hydration on-course, pacing, and more. The more work you put in before the goal event, the better off you will be when the A race finally rolls around. 

Pre-Race Anxiety and Jitters: Will They Ever Go Away?

Although we will never be able to fully shake the pre-race anxiety and jitters, there are several actions we can take to lessen the worry. Start by checking off some of the suggestions above and I can almost guarantee you’ll be feeling much better walking up to your next start line. Remember that old sporting adage: if you’re nervous before a big race – GOOD! – it means you care!

Hopefully this will be only one race of many, so while some of the same pre-race anxiety and jitters will always be there, at least you’ll know what to expect and how to handle it better than before. 

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

The Sacrifices Runners Make

Achieving goals often requires us to change certain habits that can be tough to let go of, often termed the sacrifices runners make. It might mean adjusting our nutrition, or reshaping how weekends look. Perhaps it’s eliminating time spent doom scrolling social media, or even navigating shifts in personal relationships. Often without realizing it, we’re required to adjust schedules and become more effective problem-solvers. Whether training for a race, running for overall wellness, or chasing milestones, athletes make sacrifices to move forward and improve.

What’s not often discussed is the reality of sacrifice and the challenges that arise with it, especially as adults. 

Understanding Why Runners Make Sacrifices

Like most things in life, change is tough. It can be especially difficult for the people in your life who have a fixed image of you, the version of you who’s always flexible and available. But when your goals matter, setting boundaries is essential, even if others don’t fully understand them. Stay flexible, yes, but also stay focused on your goals.

That might mean blocking certain times off for the purpose of your training, or adjusting your availability for after you’ve got your run in. Being open with the people in your life about why your goals matter can help them see your perspective. If you’re training for a specific event or race, invite those who’ve seen your commitment come to support you. It’s a powerful way to show what it looks like to follow through and take on a tough challenge.

Team RunRunner Jay achieving his running goals despite a family busy life.
Team RunRunner Jay achieving his running goals despite a family busy life.

Fitting Training into Life

Balancing training with work or family commitments can be tricky. Many athletes juggle unpredictable schedules and packed calendars. Staying adaptable and working with a coach who understands your life outside of running can help you stay on track without burning out. Running isn’t one-size-fits-all. It’s dynamic and constantly evolving. Sometimes it means shifting your training time or pushing dinner with a friend back by thirty minutes to make it all work. 

The Reality of Sacrifices Runners Make

The sacrifices runners make don’t require canceling every single personal plan—but it does mean learning how to effectively pivot, reevaluate, and manage your time so you can show up for your training with confidence. Sacrifices may come with headaches, conflicts, and maybe feeling a little lost. Know that the work that you are putting in every day is a tribute to your commitment and dedication.

Above all, remember that challenging yourself to be uncomfortable in a world full of comfort offers growth and achievement.

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

Ottawa 10K 2025 Race Recap: Fast, Scenic, and Built for PRs

Everything you need to know before you race one of Canada’s premier 10Ks.

Start of the elite men's race. Elite runner and TRR Coach Thomas Nobbs in the center wearing bib 193.
Start of the elite men’s race. Elite runner and TRR Coach Thomas Nobbs in the center wearing bib 193.

There’s something unforgettable about racing in Ottawa. The energy, the layout, and the chance to run alongside Canada’s best make the Ottawa 10K one of the most electric and accessible races in the country.

“By the time we hit the Bronson bridge at 5K, I knew it was one of those rare days cool air, smooth legs, and the buzz of a big race on a perfect course.”

This year, I had the chance to coach three athletes in the Canadian National 10K Championships, and all of them walked away with massive personal bests. But whether you’re gunning for the front or just hoping for your fastest time yet, this course delivers and I’m going to tell you why.

Ottawa 10K Course: Fast, Flat(ish), and Fair

The Ottawa 10K race course is essentially a curving out-and-back that hugs the scenic Rideau Canal. If you’re into races that balance crowd energy with PB (or “PR” for our American friends) potential, this one checks all the boxes.

Here’s what to expect:

  • Start to 5K: Slight downhill, packed crowds, easy to go out too fast. Soak up the energy, but check your watch.
  • Bronson Bridge (~5K): Short incline over the overpass—the only real climb on the course. Stay relaxed and know you’ll get it back soon.
  • Back half: Flat and honest. Focus on running the tangents as the course curves alongside the canal.

Pro Tip: If it’s windy on the way out, you’ll likely be shielded or helped on the way back due to the layout of the canal path. Stay patient early and aim for a negative split.

Race-day soundtrack: Optional, but if you run with music, expect it to get drowned out by the crowd noise through the first 2K in a good way.

Ottawa 10K race course.
Ottawa 10K race course.

The Conditions: Cool, Crisp, Perfect

This year brought ideal racing conditions–a cool spring evening with overcast skies. If you’ve raced the Ottawa 10K before, you know it can get hot, but 2025 gave us one of the best setups in recent memory. No excuses. Just fast racing instead.

Real Results: What’s Possible on This Course

Three of my longtime athletes (and TRR coaches) used the Ottawa 10K as part of their spring speed series before heading into fall marathon prep. They were in different phases of training, but all walked away with PRs:

Elite runner and TRR Coach Elaina Raponi racing the Ottawa 10K.
Elite runner and TRR Coach Elaina Raponi racing the Ottawa 10K.

These are athletes I’ve coached for years and what this race showed again is that when you combine great prep with the right course and competition, magic happens.

See the full results here.

Ottawa 10K Logistics: Stress Free and Spectator Friendly

  • Expo: Quick in and out. Bib pick-up took under 10 minutes.
  • Gear check: Efficient and easy to access post-race.
  • Bathrooms: Ample, never a long wait.
  • Warm-up space: Tons of room around City Hall, as well as along Elgin Street and the Canal.

And if you’ve got friends or family coming to cheer? They’ll love it. The canal path makes it easy for spectators to see you multiple times, both by bike and foot, and the finish area is super accessible from both sides of the city.

Mental Notes: Strategy Tips for First-Timers

  • Don’t get greedy early. The downhill start and crowd noise will tempt you to go out too fast. Hold back.
  • Stay smooth over Bronson. It’s the only climb, and you’ll get rewarded with a downhill right afterwards.
  • Run the tangents! The curves along the canal are deceiving, therefore running the tangents can save seconds.
  • Save something for the finish. You’ll hear it before you see it, and there’s nothing like closing strong with the crowd going wild.

Final Thoughts: Should You Race the Ottawa 10K?

100% yes!

The Ottawa 10K is a course that rewards smart racing, attracts deep competition, and offers a smooth, exciting experience from start to finish. Whether you’re chasing your first 10K finish, your fastest, or something in between, you’ll have everything you need to run your best.

So when you’re planning your 2026 race season, mark the Ottawa 10K down.

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

Transylvania 100K Race Report

Race: Transylvania 100K Race

Runner: TRR Coach Emily Keddie

Race Date: 05/24/2025

Location: Bran, Romania

Result: 18 hours, 30 minutes and 59 seconds; 1st place female

Strava Activity Link: https://www.strava.com/activities/14586291194

TRR Coach Emily Keddie winning the Transylvania 100K in Romania.
TRR Coach Emily Keddie winning the Transylvania 100K in Romania.
3 Bests – What aspects of the race did you like the most?

It is hard to highlight only a few things about the Transylvania 100K: a great problem to have!

  1. Organization and execution: From the course markings (including blinking lights marking the way for nighttime), to the fully manned and stocked aid stations, and the well-planned race expo and awards ceremony, it is clear that this race has nailed every aspect over the past 10 years.
  2. Stunning scenery: It calls to mind the ascents and descents of Tour du Mont Blanc, mixed with the rugged feeling of Crazy Mountain 100, and the technicality and trail-less aspects of Swiss Peaks or Tor de Geants. The course takes runners up into the alpine and then down, back up again and then down, proving constantly changing views and terrains. You get an intimate experience of the Bucegi Mountains.
  3. Excitement and camaraderie: Both were contagious. The stoke for this race is very high, with people come back year after year. For 2025, there were almost 2,000 runners over the 5 different race distances. Running in other counties with racers of different nationalities is fun and exciting: an opportunity to share common ground (literally) with people from around the world.
Not so much – Aspects of the race that didn’t do it for you

There really wasn’t anything I didn’t enjoy or appreciate about this race. It is extremely challenging with over 21,000 feet of elevation gain, making it the most difficult 100K I’ve completed by far! Conditions—mainly the amount of snow on course—vary. The weather seems similar to Colorado in the U.S., where storms can come on quickly in the afternoons and become quite severe, as one did the night before the race. There are also brown bears—an equivalent of grizzlies—so runners often pair up for safety.

Weird factor – What’s the weirdest thing about this race?

One weird and certainly unexpected thing was seeing a dead brown bear! I kept saying I wanted to see a bear (just maybe not up close), and I did! A couple runners (not in the race) I passed told me I’d see a dead bear ahead. I wasn’t sure if they were kidding or not, so it still took me by surprise when I came across it suddenly right on the trail. It was massive!

Also weird, but very cool, is that the Transylvania 100K race starts right beneath Bran Castle, better known as “Dracula’s Castle.” It has to be the most unique start/finish location I’ve ever been to.

Highlights of your race – What did you do well and enjoy about your race in particular?

This was the first time I can truly say I “ran my own race.” Coming off an overuse injury in my shin from racing a lot early this year, my training milage had been quite low and I wasn’t sure I was back to 100%. Even hiking in Romania the week before the race, I could feel it mildly. My plan was to start easy and smooth, pay attention to my body, and not run through pain, as I didn’t want to set back all of my recovery progress. The further I got into the race, the more surprised I became that my shin was holding up great. When people started to tell me I was in first place, I couldn’t believe it! From there, I just continued to move smoothly, rather than pushing myself into a potentially unsustainable higher gear. Just completing the Transylvania 100K would’ve been a success.

The beauty of the race, superimposed with the difficulty, was both such a challenge and reward. You have to be incredibly determined.

A look at TRR Coach Emily Keddie running the beautiful, yet challenging, Transylvania 100K course. PC: Lucian Anghel
A look at TRR Coach Emily Keddie running the beautiful, yet challenging, Transylvania 100K course. PC: Lucian Anghel
Lessons for others – Share your pro-tips on the race to help the next runner

You really need to practice steep uphill hiking for this race. You use completely different muscles to hike a 30-40 degree slope (common in this race) compared to 10-20 degrees outside or on a treadmill. There are also several “no fall” areas, meaning if you trip or slip off the trail, you’ll very much injure yourself, or worse.

It is extremely rugged. Expect your time to be longer than you think, because the terrain is highly technical. Before the race, you want to be familiar with using your poles, including having a good system for putting them away/taking them back out again. Also, some water stops are spread quite far apar, so making sure you carry enough water is important!

Lessons you learned that will help you next time around

Pacing! I read shortly before the race started a reminder for runners not to go out too fast for the first climb (about 8-9 miles). At around 4800 feet, this first climb is huge and will leave you tired no matter what! I let my body adjust to the demands of the course, not worrying who passed me or my pace, and ran more by feel. After that, I eased into running the flats and downhills so that my legs could recover.

While the front half of the race has a ton of climbing, it doesn’t necessarily make the back half easier. The rugged terrain never ends!

Most important course specific knowledge to know about the race

Definitely download the course GPX onto your watch! The course is very well marked, but there are a few times you’ll exit a dirt road onto a less obvious trail (or no trail) and it’s easy to miss these even with markings.

Then make note of what to expect with the elevation. The first 28 miles has around 12,000 feet of gain, leaving 9,000 feet for the other 35 miles, but it’s not a lot easier. The high point is around 8100 feet, and you get close to that twice within the first 28 miles! Remember that every time you drop down, you’re about to go right back up! Enjoy the runnable trails and dirt roads, they are a reprieve.

Aesthetics – Is it a pretty course?

The Transylvania 100K course is extremely beautiful. There are jagged mountains, rock formations, beautiful alpine rolling hills, lush forests, small towns, lakes, and, of course, the castle. One of my favorite courses for sure!

Difficulty – Is it a tough course?

Beautiful and rewarding, but the most difficult 100K race I’ve ever done! It is up there in difficulty with the Ouray 100 miler, Swiss Peaks 360K, and Crazy Mountain 100. If you like vert heavy races, the Transylvania 100K is one for you! Expect technical trails, steep and scrambly descents, snow traverses, and plenty of rocks, roots, and mud.

The 31 hour cutoff on a course this tough poses another challenge.

Course elevation profile.
Transylvania 100K course elevation profile.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

This was the 10th edition of the Transylvania 100K, and it was run exquisitely. Everything was well organized, making for a great runner experience.

Competition – Is there a strong field?

This year there was a lot of press over François D’Haene (legendary trail and ultra runner; multi-time UTMB winner and course record holder) competing in the 100K. I stood near him at the front on the start line, knowing he was the favorite to win, and having no idea that I would be the female winner! There were strong females in the race, and the men’s field was very strong too. Nationality-wise, there were very few Americans in it.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

This race is extremely affordable. It did not sell out, and it only cost 100 Euros (currently that is around $125 US). For a week in Romania, including airfare, Ubers (do not bother renting a car), trains between Bucharest, Brasov, and Bran, all meals, and the race, it cost under $2,000. We did have apartments booked ahead of time—I recommend trying to book something in Bran as close to the race start/finish as possible. Brasov is an excellent place to spend the week before the race, with plenty of trails and exploring for that taper week. Nearly everyone speaks English everywhere we went, making travelling and being tourists quite simple.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Aid stations were wonderful. I brought plenty of my own snacks and actually ended up eating very little of them! Most were stocked with fairly standard offerings: pickles, olives, chips, wafer cookies, sour gummy worms, nuts, etcetera. Some aid stations had hot food: soup, pizza, and pasta arrabbiata. Isostar is the on-course hydration brand, common in Europe, and it is actually my favorite electrolyte drink of all. There was one place for a drop bag, surprisingly early on at mile 28. I didn’t need or want it at that point, wishing it was available later, but grabbed a few snacks and changed out my jacket. The race provides the same 10L drop bag to every runner—I couldn’t fit my shoes in it, so used the same pair for the whole race.

Weather and typical race conditions
The race start line below Bran Castle (better known "Dracula's Castle") in Romania.
The race start line below Bran Castle (better known “Dracula’s Castle”) in Romania.

Warning, this is a mountain race with weather similarly unpredictable to Colorado in Spring! There were significant snow sections throughout the first half of the course, and microspikes were recommended but not required. The amount of snow on course varies year by year though, so it’s not always a given. I ran in shoes with sizable lugs (Speedland GL:SVT), which were the perfect shoe for this race with all of the snow and mud. The weather forecast called for rain, but fortunately it held off until the last 2 hours. And the temperatures were in the 40’s-60’s degrees Fahrenheit (5-15 degrees Celsius).

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

I would absolutely recommend using poles, as well as having a well-practiced system for stowing your poles. Opt for shoes with a more aggressive tread capable of handling a wide variety of gnarly terrains in different weather conditions. Also, give your nutrition carrying capacity some thought: I only brought two 600ml flasks, but wished I had a third at a couple points.

Spectators – Is this a friendly course for your friends?

I forgot that many of the other runners are from here, and therefore had crew throughout! I did not have crew, but had help from people at aid stations, and there were people cheering in the towns we ran through. A lot of the course isn’t easily accessible for spectating, but for family or friends who want to join in the fun, there are tourist activities they could do during the race! The finish line setting is spectacular, and there is an awards ceremony at the conclusion of the race on Sunday, both of which are great for spectators to enjoy too.

How’s the Swag?

The swag is outstanding! All of the runners get a t-shirt, and extra one is optional. You’re provided a 10L drop bag, and a printed map of the course which you are required to carry. Also included in the runner’s swag was a bag of chips, protein bar, and chip timer which was scanned many times at checkpoints throughout the race. At the finish, a medal is presented.

On top of that, the winner’s swag was the most extensive I’d ever seen: two more shirts, two buffs, a hat, Scott trekking poles, a Columbia 7L running vest, commemorative plaque, book about Bran Castle, and a bottle of Romanian red wine! Absolutely incredible!! The race director also let me keep the finish line time: a really fun souvenir I have yet to decide what to do with.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

5/5 stars for the Transylvania 100K, without question, and 10/10 I would do it again! It was a great international trip to a unique country, a really well organized race, stunning, and challenging.

Emily Keddie is a coach with Team RunRun based in Bend, OR. She is an experienced runner and dedicated coach, with a PhD in Psychology. Emily coaches a wide range of athletes in road and trail/ultra running, from 5K to 200+ mile distances.

Want to Actually Improve Your Running?

Ditch the One-Size-Fits-All Plan

If you’re reading this, I’m assuming you want to actually improve your running or, as is the case with a coach or friend, help another runner improve. This is the article for you.

Let’s get this out of the way: stock running plans aren’t cutting it anymore.

Sure, they’re accessible. Sometimes free. They look neat, pre-packaged, and “official.” But if you’ve ever felt confused mid training, plateaued in performance, or suffered an injury that “shouldn’t have happened,” then you’ve experienced what many runners discover too late: one-size-fits-all training plans rarely fit anyone well.

Two runners with Team RunRun coaches who write them unique and personalized plans.
Two runners with Team RunRun coaches who write them unique and personalized plans.

If you’re serious about improving–whether it’s chasing your first 5K, qualifying for Boston, or anything in between–it’s time to rethink your approach and consider what happens when your plan actually fits you.

The Illusion of Personalization in Stock Plans

Stock plans try to offer simplicity: pick your race, plug in your finish time goal, and boom, here’s your 12-week roadmap!
The problem: you’re not a spreadsheet. You’re not a series of formulaic, quantitative data that an algorithm can detect and use to optimize your training. You’re a human being with a unique history, schedule, stress levels, strengths, weaknesses, and recovery curve.

Stock plans can’t possibly account for:

  • Injury history
  • Work, family, and life demands
  • Other external stressors
  • Variation in recovery ability and training adaptations
  • Your natural pacing skill
  • Sleep, nutrition, health

The result? You attempt to force your life into a plan, rather than fitting your plan into your life.

Short-term, this might work for you and you may see results. Long-term, however, life interferes and any number of the above factors make strictly adhering to the stock plan, at best, challenging, if not impossible. Your progress stalls, motivation drops, and the goals you set for yourself now seem totally out of reach.

Real Coaching = Real Results

When you work 1-on-1 with a running coach, the difference is immediate and powerful. You’re no longer a name on a download list. Instead, you’re a person whose training plan evolves as you do.


What personalized online coaching actually delivers:

  • Customized plans built for just you, not mass-produced
  • Ongoing adjustments based on feedback, fatigue, or surprise life events
  • Direct communication with someone who knows your goals
  • Injury prevention and recovery support
  • Race strategy, pacing advice, and mental coaching
  • Accountability, motivation, and insight from an expert who sees your blind spots

But What About the Cost?

Sure, online coaching isn’t free. But neither is lost time through ineffective training, injury costs like doctor and PT appointments, frustration, or months of guessing. Let’s frame it differently: if you spend hundreds on shoes, gear, and race entries, shouldn’t you also invest in your training to make those other expenditures worthwhile?  


And here’s the kicker: 1-on-1 coaching is more accessible, and affordable, than you think. At Team RunRun, our coaching starts at $1/day, much less than a coffee–or energy gel–a day! In fact, that’s also cheaper than many paid stock plans and online programs!

Want to Actually Improve Your Running? Here’s Why Coaching Wins

This Team RunRunner used a 1-on-1 coach to actually improve their running amidst a busy life and parenting.
This Team RunRunner used a 1-on-1 coach to actually improve their running amidst a busy life and parenting.

Let’s bring this home. You want results. You want confidence. And overall, you want to get to the start line healthy and to the finish line proud.

That doesn’t happen by luck. It happens when your plan:

  • Adapts to your [unique] body
  • Flexes around your [unique] life
  • Builds your [unique] strengths
  • Addresses your [unique] weaknesses

And none of that comes in a downloadable PDF.

Still Not Sure? Ask Yourself This…

  • Do I want to keep guessing, or start progressing?
  • Am I running the same race year after year with no improvement?
  • Do I need someone to help me balance running with my busy life?
  • Would I benefit from an expert guiding me to peak performance?

If you answered yes to even one, it’s time to leave the stock plan behind.

How to Actually Improve Your Running: Work With a Team RunRun Coach

At Team RunRun, we pride ourselves on having a coach for every runner. We’ve helped thousands of athletes:

  • Progress consistently
  • Stay healthy and injury-free
  • Crush new PRs
  • Qualify for Boston
  • Fall in love with running again

Our coaches listen, adapt, and coach the runner in front of them.

Ready to actually improve your running?
View our coaches here and get started today! 

FAQs

Here are some of the questions runners transitioning from a stock plan to individual coaching often ask me.


Q. What if I’m just a beginner?
A. That’s exactly why you need a coach. You’ll avoid common pitfalls and set a foundation that lasts.


Q. What if I miss runs or get sick?
A. Your coach adjusts the plan in real time: no guilt trips, just smart training.


Q. Can I still follow a race specific plan?
A. Absolutely, because your coach builds your plan around your race, your individual goals, and your unique timeline.


Q. How often do I talk to my coach?
A. That depends on your coach, but most runners get daily or weekly feedback and messaging support.


Q. Is online coaching worth the money?
A. Short answer: yes. Runners waste more on race fees, physio appointments, and gear than they would on coaching that prevents the disappointment of missing a goal or being injured.

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.