Trail Running

Grindstone 100 Race Report

Race: Grindstone 100 mile race by UTMB

Lukas and his crew before starting the Grindstone 100 mile race.
Lukas and his crew before starting the Grindstone 100 mile race.

Runner: TRR Coach Lukas Burrer

Race Date: 09/19/2025

Location: Natural Chimneys Park, VA

Result: 25:43:33, 8th overall and 3rd in age group

Strava link: https://strava.app.link/8zqeSaDGTWb

What aspects of the race did you like the most?

I liked that the Grindstone 100 is mostly on single track trails. Also, the 6pm start means everyone has to run through at least one full night, and this adds another challenge to the race.

Not so much – Aspects of the race that didn’t do it for you

The downside to all the single track was that some parts were pretty overgrown, making it harder to stay on pace.

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

The final miles are very smooth and runnable – a nice “treat” after 90+ miles of technical single track! It felt very good to drop the pace and finish the race strong. (Certainly not something you feel at the end of most 100 milers!)

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

Above all, take the climbs easy! They are gnarly and long, so you need to measure your energy and effort appropriately.

Most important course specific knowledge to know about the race

The lollipop section (miles 53-66) of the Grindstone 100 course is very gnarly and tough to get through. Oh, and it’s 105.1 miles, not 100.

Aesthetics – Is it a pretty course?

Yes! The course is mostly on single track trails, providing continuous variety that keeps you motivated. And the upside to the gnarly climbs are the beautiful views you’re treated to at the top.

Difficulty – Is it a tough course?

Yes, undoubtedly so!!! Those climbs are tough, and the technical terrain makes it even harder! Plus, you gain 21,000 feet over the 105-mile course! Grindstone 100 is one of the most difficult 100-mile races in the US.

Grindstone 100 elevation map with aid stations and time cutoffs labelled.
Grindstone 100 elevation map with aid stations and time cutoffs labelled.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Yes! It’s a UTMB race, so it’s very well organized.

Competition – Is there a strong field?

Yes! Again, with it being a UTMB race, it will always attract a strong field of athletes trying to qualify for the UTMB finals in France.

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.

No major logistical hurdles, simply go to the website and sign up!

Lukas and his pacer at the finish line.
Lukas and his pacer at the finish line.

Note UTMB’s trail stewardship policy: all the Grindstone 100 racers are required to complete 8 hours of trail work prior to race day, which they submit via a Trail Work Form.

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

There are 15 aid stations throughout the Grindstone 100, 1 about every 6-8 miles, and you can have crew and/or drop bags at 5 of them. The offerings are standard, and Naak is the on-course nutrition and hydration brand. That said, the North River Gap aid station (which is also a crewable aid station) was the best, thanks to the variety of food options available!

Weather and typical race conditions

It was pretty hot and humid on race day this year! Therefore, I’d recommend asking your crew to have ice available at aid stations to stay cool.

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

There is a mandatory gear list but, as far as UTMB races are concerned, it doesn’t list anything you shouldn’t already think to carry.

My #1 recommendation is poles! Bring poles, you won’t regret it!!

Spectators – Is this a friendly course for your friends?

There are a good number of crewed aid stations, meaning crew, friends, and spectators can see and support the runners more often than in a lot of 100-milers. However, trail ultramarathons are never the most spectator-friendly! There is a whole festival setup at the finish line area, perfect for spectators to await finishers.

How’s the Swag?

You get a nice 100-mile finishers belt buckle, race t-shirt, and picture from the park!

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

5/5! I would recommend the Grindstone 100 to anyone looking to gain some milestones for UTMB who likes technical and gnarly races.

For another tough 100-mile race report, check out: UTMB (Ultra-Trail du Mont-Blanc) Race Report – TRR Founder and Coach Matt Urbanski details his UTMB race: 108.1 miles with over 32,000 feet of vert and wild weather in the French Alps!

Lukas Burrer is a coach with Team RunRun originally from Germany, but now based in Atlanta, Georgia. He specializes in trail and ultrarunning, and loves helping athletes take on big challenges!

Strength Training for Trail Runners

There’s lots of things that go into being a better trail runner: training, nutrition, sleep, strategy, and psychology are just a few. When it comes to physical training, running is, of course, the main focus, however cross training and strength training are also important tools in the trail-runner’s tool box.

A group of runners strength training.
A group of runners strength training.

As a coach, I believe that every runner, and especially trail runners, should incorporate some form of strength training. And the good news is that you don’t have to be a gym rat or lift super heavy in order to see results. In this article, I’ll go over the benefits of adding strength workouts into your trail running training. 

3 Benefits of Strength Training for Trail Runners

1. Agility and multi-planar movements

While road running is primarily a forward motion, trail running often requires movement in multiple planes, recruiting muscles throughout your full body. Depending on the terrain and the distance, you may be making those moves suddenly and with quite a bit of force. Strength training prepares you to be able to make those moves well, without causing injury.

2. Durability and injury prevention

Beyond the obvious muscle strengthening, resistance training strengthens bones by building density. Strength training can also help correct imbalances that can otherwise lead to injury. Being more durable and avoiding injury allows you to train consistently, and consistency is one of the more important tools in becoming a better runner.

3. Upper body strength

While most runners tend to think of run-specific strength training as lower body-focused, trail runners can also benefit from upper body strength. This helps when using poles on the run, carrying hydration packs and bottles, and especially when scrambling or climbing is involved. Upper body strength can also protect you from injuries when the almost-inevitable fall happens.

Concerns of Trail Runners: “I don’t want to bulk up”

Trail runners on an easy run.
Trail runners on an easy run.

One of the biggest concerns for runners, and especially female runners, is that strength training will make them bulk up. This is typically not the case. Firstly, in order to bulk up you need to intentionally eat enough calories. I can speak to this personally as I am also a rugby player, and in rugby season I need to eat a meal every 2-3 hours while awake to get enough calories to maintain weight and muscle mass. When your training is focused on running, it’s hard to maintain that kind of calorie surplus. Bulking also requires a focus on frequent strength training sessions, much more than the recommended 2-3 a week for runners. By continuing to run as normal, alongside a few strength training sessions weekly, you’ll avoid bulking up.

While you don’t want such a large calorie surplus that you bulk, there is the concern of having enough energy to do both lifting and running. This can include making sure you get enough calories to fuel extra workouts, avoiding the heavy legged feeling when lifting and running, and just generally fitting lifting and running into all the things you do. I will address the timing of lifting below, but, in general, you’ll need to plan your workouts well to balance the demands of lifting and running. You also may need to have cycles where you focus more on lifting, then others where you back off and focus more on running to keep that balance. 

Timing

As with any kind of training, there is the ideal, and then there is the reality of how you can fit things in based on real life. The suggestions I offer on timing are just that, suggestions. Getting in some lifting with a less than ideal schedule is always better than not lifting at all.

For starters, you want there to be a time separation between running and lifting. This helps you recover between sessions, and makes sure you’re not taxing all of your body’s systems all at once. Especially on your speed or long run days, you shouldn’t lift before you run. I like to keep the hard days hard and the easy days easy; if you do a speed session in the morning, fitting in a strength session in the afternoon or evening is ideal, leaving another day open for easier training or recovery. If you run in the evening, you can always lift the morning after a hard workout. 

You don’t need to do focused 30-60 minute sessions in the gym in order to get the benefits of strength training either. 5-10-minute strength training “snacks” after runs can still offer similar benefits. Some of my clients like to do a hybrid: one longer gym session a week, coupled with some shorter bodyweight exercises on other days. Again, the idea is to not let perfect be the enemy of good. 

Tapering Strength Training

Just as with your running, you’ll want to taper your strength training before races. I usually don’t assign athletes strength work the week of a race, and for goal races we might remove or lighten strength training a few weeks beforehand. On step-down/ recovery weeks for running, I also prescribe lighter strength training, or maybe just some mobility, to give the body a chance to recover fully. And then after races, I find it’s sometimes good to mix in some light strength training before you’re back to running, but this is by no means a necessity.

Trail runners doing bodyweight strength training.
Trail runners doing bodyweight strength training.

Final Thoughts on Strength Training for Trail Runners

To summarize, strength training can provide many benefits to trail runners which they can’t get from simply adding more miles. Effective strength training doesn’t require a gym membership or a large time commitment; there are flexible ways to build it into your current training schedule. And, as always, listen to your body, and remember that any strength training is better than none!

Sample Strength Training Plans

I’ve included two sample plans at the end of the article. One is a focused gym session plan, the other is a daily bodyweight plan. It’s a place to start, but if you’re serious about doing strength to improve your trail running, it’s a good idea to meet with a strength coach, or at least a coach with strength training experience who can help get you set up with a plan tailored to your needs. (And don’t forget to tell your run coach if you’re planning to add in or change strength training. It’s normal for your body to feel more sore or tired at first while it adjusts to the change.)

Gym Sessions

A runner doing squats in the gym.
A runner doing squats in the gym.

Day 1: Runners Legs

Do 2-3 sets of 5-10 reps of each of the following exercises: 

You should use a weight where you can move fairly explosively, if you get to a rep where you are struggling and moving slowly you are done with that set.

Session 2: Plyometrics

Pick 3-5 of the following exercises, and do 3 sets of 10 reps of each:

A runner performing a plank as part of a core workout.
A runner performing a plank as part of a core workout.

Bodyweight Sessions

Session 1: Hip Series 

Do 20 reps (10 per side) of each of the following exercises:

Session 2: Ride the Pony

Session 3:  Achilles Twists & Core Workout

Achilles Twists: No video for this, but you raise yourself up on your toes, rotate out so the outside of your foot is touching the ground, slowly rock back so your heel is on the ground, and rotate in so the inside of your foot is on the ground.

Core Workout: Complete 30 reps (15 per side) of each of the following:

Session 4: Step Down Heel Tap 

Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.

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.

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.

Do You Need a Running Coach?

Before diving into the reasons for working with a running coach, let’s do the unthinkable and box runners into totally arbitrary, made-up, overlapping boxes!

Five Broad Categories of Runners:

Working with a running coach helped this runner achieve a PR!
Working with a running coach helped this runner achieve a PR!
  1. Novices: those new to the sport, new to a particular distance, or new to a type of terrain.
  2. Returners: runners returning to the sport after an injury or break.
  3. Chasers: runners who desire to attain the next level of success.
  4. Stagnaters: those trying to break through a plateau or achieve a long-desired goal.
  5. Community Builders: runners who desire more interaction and growth within the sport. 

These categories are not mutually exclusive, and you don’t need to box yourself in. You likely might find yourself resonating with a few. Regardless, these subtypes are useful for the purpose of this article. A runner in any of the preceding categories may benefit from using a running coach to guide them towards their goals. However, finding the best fit for a running coach requires an investment of one’s time and finances. How does one decide if they really need a running coach? Under what circumstances does having a coach provide the most fulfillment and the most benefit to an individual?

Who Needs a Running Coach?

There are many reasons that a runner may be curious about working with a running coach. Let’s break them down using the above categories.

1. Novices

New to Running

The Covid pandemic saw running’s popularity increase (turns out that might happen when you have nothing else to do!) with new runners finding joy in movement and seasoned vets increasing their training frequency. Better yet, the running boom has continued post-pandemic with increasing opportunities to socialize and race. 

For many novice runners, hiring a running coach may sound and feel like overkill. The commonly held belief is that coaches are for the experienced and competitive athlete, not for “runners like me”. How does one know when they may need a running coach, even as a beginner? 

A static training plan may be enough for a runner without any pre-existing health conditions entering the sport with the primary goal of gaining fitness. Additionally, novice runners have the unique opportunity to see a high number of gains in a short amount of time compared to more seasoned athletes due to their lack of training. Runners with an athletic background may be able to appropriately gauge how hard to push themselves as the body is adapting to the new stimulus of continual running or new terrain. However, it can be harder for novice athletes experiencing rapid gains in fitness to determine the right amount of volume and intensity that can be sustained over time.

A coach can identify the appropriate level of training and tailor it specifically to the individual. By helping to mitigate the types of overuse injuries and setbacks that tend to plague newer runners, a coach maximizes individual’s fitness gains. As runners transition to different types of terrain and distance, working with a coach early on can help to establish healthy movement patterns and practices as they are being learned. 

New to Distance and/or Terrain

In addition to road running and racing, trail and ultrarunning are becoming more popular among runners and mainstream media. Recent findings report a 12% increase in trail running annually since 2010, alongside a 345% growth in ultrarunning since 1996! Such remarkable increases in participation indicate that a large proportion of trail and ultrarunners are newer to the distance.

Seasoned road runners transitioning to the trails face a unique set of challenges given the many nuances to environmental conditions, terrain management, and equipment. A marathon runner who jumps into a local 5K trail race is likely to be successful in learning from the experience without the guidance of a coach. However, a marathon runner training in the southern United States has a significant learning curve if attempting an ultra-distance trail race on the west coast with mountainous terrain, different environmental elements, and altitude. Afterall, you don’t know what you don’t know.  A runner with limited time or resources to train and learn the nuances of running a particular distance or terrain would likely benefit from a coach’s wisdom and guidance.

2. Returners

Returning to Sport After Injury or Significant Break

Injured runner holding his knee.
Injured runner holding his knee.

Unfortunately, and probably news to no-one, runners get injured, often. Research suggests up to 70% of competitive and recreational runners get injured yearly, with 50 to 70% being caused by overuse. Running injuries can happen to anyone regardless of experience and/or training level. However, a running coach can help athletes identify any training triggers that might have contributed, hopefully preventing future injuries too!

When injured, a runner often seeks out the help of a primary care doctor, physical therapist, or sports medicine doctor. Many specialize in the treatment of runners and may offer strength training and rehabilitation exercises to heal an injury. However, there is often a gap in return to sport specific recommendations. For example, a runner recovering from a bone issue may be told to cross train. The specifics of how much and when in comparison to the running plan prior to injury may be more vague leading runners into unfamiliar territory. A running coach can work with the guidance of the medical team to more specifically advise a runner on the best ways to maintain fitness during the injury and create a path to return to running post injury. 

Whether planned or not, returning from an extended break in training has its challenges. It’s common for athletes to struggle reconciling with where they were fitness wise prior to the break and currently. A running coach can objectively assess the athlete’s current fitness, then program the correct training at the right time. Importantly, a coach can ensure the athlete progresses from non-training to more consistent training at an appropriate rate that maximizes fitness gains while minimizing their injury risk.  

3. Chasers

Reaching for a Personal Best in Distance, Pace, or Consistency

This runner used the support of a running coach to persist through a tough race.
This runner used the support of a running coach to persist through a tough race.

Once a runner has passed from the beginner stage, improvement can become harder to attain. As general fitness gains start to level out, it requires additional stimulus to see performance increases. Here, a running coach can help fine tune the right amount of stimulus for them to achieve the desired pace and/or distance results. For those striving for big goals, breaking time barriers, achieving a personal best or qualifying time, having the support of a coach to build a plan, push training to the appropriate level, and provide a realistic timeline, could make all the difference in reaching such goals or not.

Runners desiring more consistency with training but are caught in a cycle of injury, life stress, or fluctuating motivation, can turn to a running coach to trouble shoot or align a training schedule that supports their current lifestyle. A coach can alleviate the stress of creating training plans that balance training, recovery, and overall life demands. This can be especially important for runners who have inconsistent schedules due to school, work, or family. Other athletes may benefit from and need a running coach to stay motivated and be a source of accountability.

4. Stagnaters

Assistance in Breaking Through a Plateau

Runners experiencing a plateau in running physically or mentally often benefit from a fresh perspective from someone with running experience. Sometimes, fine-tuning all the dials in a training plan can be hard to accomplish on one’s own. Coaches can also be beneficial in recognizing elements outside of a training plan that may be the cause for plateau. Think fueling, hydration, recovery, etcetera. Although a coach is often not a sports dietician, sports doctor, or psychologist, seasoned coaches can recognize common issues and themes that may be hard for an individual to identify or vocalize to non-running peers. A coach can assist with addressing issues of burnout without athletes abandoning the sport. They help runners avoid injury, and overcome continued fatigue, diminished performance, and decreased enjoyment of running and daily activities.

5. Community Builders

Desire for Connection, Learning, and Growth Within the Sport

Although running has become a popular way to connect and meet others, not every runner has access to running groups. Many runners may also lack the running social networks that allow them to learn from and relate to others. Again, this is where a coach can assist! They will be more than happy to feed your curiosity to learn about the sport. They become your go-to person to talk training nuances, and nerd out on the latest supershoes and tech!

Team Run Run, for example, not only assists athletes in finding a running coach, but works to provide greater opportunities for connection through insights into running events, resources for runners, newsletters, pre-race shakeout runs, discounts, information sharing forums among athletes and coaches, and more!

Proud athlete and coach after a successful race.
Proud athlete and coach after a successful race.

So, Do You Need a Running Coach?

Hopefully, now you can appreciate why the majority of runners who work with a running coach are not elite athletes. They are individuals striving to show up as the best version of themselves that they can be. A running coach is there to create excitement, and provide support and joy throughout a runner’s journey. They’ll help their runners continue to learn, push performance, and explore new boundaries that they desire, were unsure how to reach, and maybe never even thought achievable.

Sold on working with a running coach but not sure where to start? Check out Team RunRun’s coaching directory and browse by budget, goals, location, or level. With over 300 coaches, we have a coach for every runner!

Christina Mather is a coach with Team RunRun based in Atlanta, GA. She works with athletes running all distances from 5K to 50K on both the roads and the trails. She especially enjoys helping female athletes and those looking to balance training with a busy schedule. 

Is Running An Ultramarathon For Me?

Runners smiling during an ultramarathon.
Runners smiling during an ultramarathon.

And why would I want to run an ultra when I hated the marathon?


For many endurance athletes (and if you’re reading this, I assume you are one of them) then the thought “Is running an ultramarathon for me?” may have crossed your mind. You also may have just as quickly dismissed it.

While road marathons and ultra distance races have similarities–tough training, events lasting several hours–they can almost feel like different sports.

Before I start, I have a confession: I have never run a road marathon. 26.2 miles on the road doesn’t appeal to me, and I decided to trust my doctor when he told me it was bad for my knees, so I haven’t. He didn’t say anything about ultramarathons though…

Ultramarathons can be kinder to your body

While “shorter” 50K ultras are only 10K more than a road marathon, expect them to take much longer if you go down the classic ultra route and choose to run on some form of trail.  Fortunately, on trails you avoid the jarring of the tarmac and the same repetitive stress from the same foot strike pattern. Instead, you’re exploring a variety of terrains, from lush forest trails and dirt roads, to rocky mountains and sandy beaches. Your body is constantly adapting to each surface, sharing the load across different muscles, joints and bones. Of course, there are road options available if you do love the road marathon.

What you’ll see along the way

If you hate running on pavements through urban areas (‘sidewalks’ for my American friends), then this is where ultramarathons shine. Take your pick of scenery, from stunning mountain ranges through to desert expanses. Again, if you actually don’t mind the tarmac, there are ultra distance road races. Just have a look at some of the coverage on YouTube of the big ultras and tell me that it isn’t stunning–all you have to do is remember to look up!

Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern
Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern

The ultrarunning community

Every race that you do will have some sort of vibe, but in my opinion, this is one of the most beautiful things about trail and ultrarunning. You get it all! Small community style races with weird and wacky traditions, to huge events with thousands of runners and festival style feel.  The Javelina Jundred and Lakeland 100 spring to mind for mad, festival-feeling ultramarathons.  Either way, I have found that everyone, aid station volunteers and fellow competitors included, just want you to do well and have a good time. Yes, they are ‘technically’ races but the competition side, certainly for us that are mid- to back-of-the-packers, doesn’t feel that important.  The sense of community and finding your tribe is a consistent theme I hear from all the ultrarunners I interview on my podcast. 

The supportive ultrarunning atmosphere at an aid station.
The supportive ultrarunning atmosphere at an aid station.

Because it’s hard

Are you looking for your next big running challenge? Running an ultramarathon is the way to go. While a 50K is no easy feat, it’s still something that most marathoners could do, it’s just the hook that reels you in! Finish your first 50K and you’ll then find yourself thinking: “I wonder if I could…”, and off you go, down the ultrarunning rabbit hole! Of course, ultras test you physically, but as the distance increases, the challenge becomes (at least) as much mental, and with that you also get to learn so much about yourself.     

Time is irrelevant for ultramarathons

If you have been running for a while then you might pick up on what a “good” performance is, from the world records to ‘good for age’ times. But for ultras, well nobody knows, and even if they did, I don’t think they’d care! People ask about the race distance not the time, joke that they don’t drive that far, look a bit confused then walk off (usually impressed). 

Ultrarunning camaraderie and enthusiasm during a race.
Ultrarunning camaraderie and enthusiasm during a race.

And on the subject of time, pure speed is less relevant than in road marathons. So much so that you may continue to see performance improvements well into your fifties (that’s what I am betting on). There is so much more to becoming a good ultrarunner than simply running, and that comes with experience.

David Taylor is a coach with Team RunRun based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race.

Running with Your Dog

5 Lessons from My Four-Legged Training Buddy

Hi! Meet Toula. An eight year old, highly independent, active, and joyful soft-coated Wheaten Terrier. 

Toula has been running long distance with me since she was about 14 months old. She’s run off leash, on leash, tethered, not-tethered, and wild and free through big pastures and open fields. There have been times where she’s been so muddy from a run that I worried if I would be able to get the mud out of her long, thick, fluffy hair. 

One time after running in snow that was so clumpy (you know the kind you make snowballs and snowmen out of) her legs looked like the Michelin Man’s arms. This particular adventure ended with me carrying her home from the woods. Her legs were so heavy with all the snow packed in her hair, that she kept falling over when she was running. Toula is my adventure buddy, my companion on long outings in the woods, and someone who reminds me that running is supposed to be fun and joyful.

The subject of this running with your dog guide. Ryan and his best training buddy, Toula. PC: Ryan Williams
Ryan and his best training buddy, Toula. PC: Ryan Williams

Read on for the top things I’ve learned from running with Toula. There are a lot of articles out there that cover the basic steps to train your dog. I’ll leave that to the dog trainers. This is just my experience.

Lesson #1 – Sweat is a human superpower. Dogs do not cool down like humans. 

To be totally honest, I’ve had many battles with Toula while running. It usually starts when I tell my wife and daughter something like: “I’ll meet you guys there and run with Toula. That way she’s exercised and I get my training in!”. Sounds like a great idea until you realize you’re on a time schedule. “Okay, I’ve got 25 minutes to move this dog along this 5 km run to meet my wife and daughter at the lake.” And it’s also July in Maryland. 

One mile in, Toula decides she’s done running. With Toula lying on the trail, I decide (regretfully) I’m going to dig my heels in and battle this defiant terrier. I try reminding Toula that we have a family to meet. It’s only 3 miles, Toula, you’ve got this, and so have I! We’re not running that fast. What’s the problem? 

Well, it took me some time to realize that, unlike humans, dogs cannot sweat through their skin to cool themselves. Sweating is the human superpower. Dogs rely on panting to regulate their body temperatures. Put simply, they just cannot keep on powering through in the hot temperatures. They need to stop and cool down. So when you’re running with your dog, know you’re in for a stop-start adventure.

Since this revelation, I’ve spent many runs apologizing to Toula for my ignorance and respecting that she’s more of a three season endurance runner. So, like most of us, she also doesn’t enjoy running in the swamp that is Maryland summers. Summer is her off-season, and she spends it laying under shaded trees in the backyard.

Lesson #2 – Learn your dog’s limits and respect their cues.

Toula’s longest run to date is 12 miles. It was a few Februarys ago and she was wiped afterwards. Since then, she’s still been running with me pretty consistently, averaging about 10-20 miles most weeks. 

Toula showing off her speed. PC: Ryan Williams
Toula showing off her speed. PC: Ryan Williams

Well, she’s eight now. As I’ve been evolving as a dog owner and runner, I’m learning to listen to my body as well as hers. Each run, I pay attention to her non-verbal communication and recognize when it’s just too much for her. She’s more of a 5-6 mile doggie nowadays. Similarly, I’ve also had to rethink my own running: how can I get my training in but still keep some miles with my training buddy? 

I’ve realized that if I want Toula to run with me, I have to adjust my expectations, routes, paces, and work within her comfort area. Short, easy runs close to home are my “Toula-time”. If she’s feeling spunky, she’ll even join me for a 30-40 minute tempo run.  

It’s also worth mentioning that younger dogs, especially those under 1 year, are not supposed to run very far. Always check with your vet for what they recommend. For Toula, my vet has affirmed me as a good observer of her limits. Thanks Dr. Jones, you’ve made me feel like a quality coach for humans and animals!

Lesson 3 – Have a variety of leash options. 

Maybe it’s just living with an independently-minded terrier, but every month I have some new leash I’m using for Toula. I have a leather leash, a lighter pink leash, one that’s extendable, and, at one point, had another tethered leash. (Side note, the tethered leash proved a miserable experience for both Toula and me) Not that I ever talk about it with bike friends, but I liken my smorgasbord of leashes to a cycle enthusiast’s garage; they have a bike for touring, a bike for climbing, one for gravel, technical singletrack, flowing singletrack, etc. You get the picture!

For no obvious rhyme or reason, Toula takes well to the leather leash for running on the road. I can’t complain either: it’s durable, snaps tight, not too heavy, and, most importantly, I know the hook isn’t going to break. 

The pink leash is my everyday leash that’s also really great if I’m going to let Toula off-leash in the woods. It’s super lightweight and easily carried in my vest or belt when she’s roaming free.

Lastly, the extendable leash. While it’s ideal for running on trails where I think I’ll encounter other people frequently, it’s slightly less ideal when it’s constantly getting caught on trees. Toula has a particular knack for darting to the left of the tree after I’ve gone to the right, and vice versa. Hopefully your life will be simple and you’ll only need the one for running with your dog. If you have a terrier, probably not. 

A muddy Toula and the aforementioned pink leash. PC: Ryan Williams
A muddy Toula and the aforementioned pink leash. PC: Ryan Williams

Lesson 4 – Be wary of off-leash and always carry treats. 

If Toula is going to go off-leash I always use a whistle/clicker combo. I’ve trained her extensively with this, and it shows. She responds to it like a border collie at a herding competition. 

Not to give my dog training ability too much credit, Toula’s acutely aware that I’m running with rotisserie chicken in my vest and, if she comes back, a piece is hers. But, it took me a long time to train this. We practiced for hours at local high school baseball fields we knew were enclosed areas. I’m now confident Toula will respond and return 99.9999% of the time, again, mainly because of the chicken. 

If you aren’t confident in your training, or your dog’s ability to recall, definitely avoid letting your dog off-leash. Sure, it sounds glamorous and romantic to have your dog running wild and free, but if they don’t recall, you’re in for a stressful, scary run that can put you and your dog in some dangerous situations. Also, make sure you check your local laws for restrictions on off-leash dogs. 

Lesson 5 – Dogs need to fuel and hydrate too!

Just like we need to fuel our efforts, so do our canine pals. Let them join in the fueling fun and bring along their favorite treat–unless it is peanut butter because that is going to get messy, especially if your dog has a beard. You like pierogies at an ultra aid station? I’m sure your four-legged friend would be happy to indulge too! so extend the same joy to your doggie. I roll with the chicken or beef sticks and, especially in summer, always have water. With so many excellent collapsible bowl options that can easily fit into a vest or dog harness, it’s not hard to set them up for hydration success. 

Lesson 5 – Set your expectations and have fun running with your dog!

Running with your dog is an amazing bonding experience. If it’s something you’re drawn to as well, here’s a reminder to just enjoy being in that space. Don’t set yourself up for stress or disappointment if you’re not hitting your paces or distances. Go out and have fun knowing that you are giving your dog some amazing exercise and a truly exciting adventure. Toula doesn’t join me for speed workout days, and I drop her off at home before I do strides. I mean, what dog wants to do 6X45 seconds hill strides? I can hear her now: “Why are we running up and down this inclined neighborhood road? There are smelly woods over there to explore. Or, better yet, an air conditioned room, comfy sofa and another episode on Animal Planet!”

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. 

RPE or Heart Rate: Which is Best for Your Running Training?

Whether runners should use rate of perceived exertion (RPE) or heart rate monitors is the question. At best, this is a heavily debated topic of which approach is best, with an incredible amount of nuance within each modality. As an athlete and coach, my experiences have ranged from receiving many questions around this topic, to meeting others with strong opinions one way or another. I come in with my own biases, but hopefully this article, although not comprehensive by any means, will shine a light on the pros and cons of each tool and how/when to integrate them both simultaneously. 

What is Rate of Perceived Exertion (RPE)?

RPE is a subjective measure of the perceived intensity level when doing a workout. RPE was created by Dr. Gunnar Borg, a Swedish psychologist, who created 2 different RPE scales. For the sake of this article, we’ll be using the Modified Borg CR Scale 1-10 RPE rating.

Referring to the Modified Borg CR Scale 0-10, this is how I typically outline workouts according to RPE:

  • 0 – at rest
  • 1-3 (walking) very easy to breathe
  • 4 (recovery run) easy to breathe
  • 5-6 (endurance run) conversational pace run; breathing is not labored
  • 7 (steady state run) labored breathing; able to speak a couple sentences
  • 8-9 (tempo run) elevated deep & labored breathing; able to say several words
  • 10 (intervals at VO2 max) maximum intensity; short and rapid breathing; barely able to say 1-2 words

Obviously, this is highly subjective as it’s based upon one’s perception of intensity. A “talk test” is often used to cross-check the assessment if the athlete is actually within the specified range. What might be an RPE of 6 for you could be a 9 for your friend.

RPE or heart rate? Here's Coach Kelsey using RPE to race Hood Hundred.
RPE or heart rate? Here’s Coach Kelsey using RPE to race Hood Hundred.
RPE or heart rate? Here's Coach Kelsey using RPE to race Hood Hundred.
PC: James Holk

Benefits of RPE

  • This is a subjective measurement that is highly individualized. Specifically with trail- or ultra-running, there are often so many moving variables (elevation change, altitude, terrain, temperature changes, core temperature fluctuations, caffeine intake, emotional responses, dehydration, etc.) that to prescribe a specific HR range to maintain can sometimes be a wildly moving target. For instance, if you aim to maintain a specific heart rate when descending a steep climb, it could lead to injury due to excessive impact especially if you haven’t trained adequately on descents. Thus, using RPE allows the athlete to maintain a self-assessment of their effort and adjust according to subjective data (e.g. breath, intensity, etc.). 
  • Additionally, using RPE on days when you’re feeling “bleh” can avoid the chance of perpetuating overtraining or fatigue. Some might call this as a way to do “feel-based” training.

Drawbacks of RPE

  • Since this is a subjective measurement, the actual RPE can become skewed when muscles become fatigued. You might feel as if you’re going at a 8/10 RPE but your heart-rate is indicating otherwise. Having an objective measurement (i.e. HR monitor) for longer-duration events can be a helpful indicator to press harder.
Coach Kelsey wears the Coros armband HR monitor (see left arm) while running the Three Finger Jack Loop in Oregon. PC: Kaysen Brennan
Coach Kelsey wears the Coros armband HR monitor (see left arm) while running the Three Finger Jack Loop in Oregon. PC: Kaysen Brennan

What are Heart Rate (HR) monitors?

Heart rate monitors offer objective data from a workout (i.e. staying within a particular “zone”). There are a number of HR monitors that exist today: a wrist watch, armband, and chest strap. The validity behind each of these will look different (e.g. a wristwatch will often display inaccurate data). Obviously, watches are very useful for other data but utilizing a wrist-based heart monitor will often give you glitches so it may be worth investing in a separate device (e.g. armband or chest strap) to give more accuracy and spare the frustration.

“Zones” is a term that often gets thrown around when athletes are aiming to stay within a HR range. To further complicate matters, a range of zone models exist which differ from another –the most common being the 3-zone and 5-zone models– so be sure to take a closer dive into which model you intend to use.

Benefits of HR monitors

  • Imagine you’re several hours into a race and the fatigue is starting to build but your HR monitor is showing a lower HR than preferred. This can indicate that you can pick up the pace because fatigue is starting to cloud your overall perception of effort. It feels like you’re working a lot harder, but in actuality your cardiovascular system isn’t matching your high RPE. 
  • Alternatively, if you’re given an easy/conversational-pace day, using a HR monitor can keep you accountable from going too fast. Think of HR as a speed limit for these easy/conversational run days. 
  • HR monitors can be a very useful tool for cross-training days especially if you’re wanting to stay within a certain zone to maintain cardiovascular benefits. 
  • Assessing HR at rest can be useful to gauge how the body is recovering after a race or during peak training block. Typically as an athlete builds more fitness, the resting HR will lower and this indicates the heart’s stroke volume is increasing. It is important to recognize that if your resting heart rate is substantially low or high, this might be an indicator of overtraining syndrome and/or fatigue. 
  • Lastly, another benefit of utilizing HR is to assess the HR when doing your workout. If you’re reaching the targeted HR zone during a run (after accounting for cardiac lag, as described below), take note. Your depressed HR might be due to a lack of recovery. Similarly, your HR not lowering to your normal resting HR after a workout may also indicate under recovery.

Drawbacks of HR monitors

  • For starters, I strongly recommend not using a wrist-based HR monitor as a valid measurement of HR. Several variables can significantly impact wrist-based readings like interference with the sensor, placement of watch, temperature, skin tone and more.
  • Secondly, you will need to recalculate your zones as your fitness changes to keep them accurate. This article won’t go into zone calculating: go read Matt Fitzgerald’s 80/20 Rule if that’s your jam. 
  • Most notably, if you find yourself becoming obsessed with numbers to an unhelpful degree (e.g. constantly checking your watch) and it’s taking away from the enjoyment from running rather than adding to it, this can be a slippery slope. Additionally, this over-fixation on HR can lead to stress which will also impact your HR – a real double whammy. So, RPE or heart rate? In this case, I would highly recommend only looking at HR data after your runs and consider sticking with RPE.
  • Cardiovascular lag (not cardiovascular drift) occurs when you start exercising and your heart-rate isn’t in the desired range. This happens to just about every one of us. It’ll often display more accurate readings after 25-30 minutes of steady movement.
  • Cardiovascular drift is the gradual increase of HR over a workout. This accounts for the rise in core temperature and decrease in heart stroke volume. A runner may notice that their heart rate continues to increase during a longer, steady-state run but their respiration rate and effort level feel the same. Staying within a specific HR range may result in underperforming if you slow down unnecessarily to stay within the zone.

How should I use RPE and HR? Can I use both? 

You absolutely can! Knowing when to use RPE or heart rate depends on the context of when and how to use it. Obviously, running on trails vs. road vs. track is very different so take that into consideration. My recommendation is when doing your conversational/easy-paced runs (RPE 5-6) or moderate-intensity (RPE 7-9) runs, allow yourself to use RPE for the first 30 mins to maintain the desired intensity. Thereafter, check your HR even now and then to see where it’s at, but still maintain a close gauge on your RPE. Obviously, this might show a wide HR range depending on the many variables (especially if you’re running on trails), but over time you might find some trends that correspond to both HR and RPE. 

For high-intensity runs, start with your desired RPE (e.g. 10). Perhaps you also consider aiming for a specific pace to target rather than aiming for HR. You can take HR into account, but keep in mind that cardiac lag will occur and very short intervals (1-3mins) don’t allow ample time for the HR to reflect accurately.

Further Readings & Resources

80/20 by Matt Fitzgerald

UESCA Ultrarunning Coaching Course by Jason Koop

TRR Coach Kelsey McGill

Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.

Salomon Adv Skin 12 Set Hydration Vest Review

First Impressions: From Skeptic to Believer

I’ve had my fair share of hydration vests that left me frustrated—chafed skin, bruised ribs, or simply falling apart after a few runs. So, when I heard glowing reviews about the Salomon Adv Skin 12 Set hydration vest, I was hesitant. Could it really live up to the hype? After ordering it here from REI in my favorite color (red, of course), I was ready to find out.

Adv Skin 12 front
Adv Skin 12 front
Adv Skin 12 back
Adv Skin 12 back

Getting the Fit Just Right: Adv Skin 12’s Comfort Adjusts With You

I opted for the unisex/men’s style since women’s vests never seem to fit me well, thanks to my broader shoulders and smaller bust. Right out of the box, the Adv Skin 12’s fit was promising. It was a bit stiff on the first run but softened nicely over time. The bungee closure system was adjustable, though at first, it hit awkwardly below my sports bra, causing a slight rope burn when running shirtless. Thankfully, I found the perfect adjustment quickly. It stays snug without feeling restrictive and moves with my breath—no more bouncing, no more girdle feeling!

Pocket Magic: More Storage Than You’d Think

The best feature of this vest? The storage. It’s incredibly well-designed, with pockets for everything you could need on the trail. The front has soft flask pockets (flasks included!), plus a couple of zippered compartments perfect for smaller essentials like chapstick or gels. I could even slip my phone in without any hassle. The side pockets and the large “kangaroo” pocket make it easy to access nutrition mid-run. And if you’re a gear-heavy runner like me, you’ll appreciate the roomy bladder pouch, along with plenty of extra spots for jackets, keys, poles—you name it.

Coach Des (second from left) rocking the Adv Skin 12 vest with two soft flasks on show.
Coach Des (second from left) rocking the Adv Skin 12 vest with two soft flasks on show.

Durability Meets Flexibility: A Vest That Can Handle Anything

While the material is stretchy and comfortable, it’s also surprisingly durable. I’ve taken this vest through hundreds of hard miles in a range of conditions, and it’s held up perfectly—aside from a little dirt here and there. The mesh against your skin feels breathable and, thankfully, hasn’t caused any chafing, even without a shirt. My only minor complaint? Heavier items, like my phone, tend to shift around in the stretchy pockets. Nothing that a little pocket rearranging can’t solve, though.

Coach Des wearing the Salomon Adv Skin 12 hydration vest on the trails.
Coach Des wearing the Salomon Adv Skin 12 Set hydration vest on the trails.

Price Check: Is It Worth the Investment?

At $165, this vest sits at about average for high-quality hydration vests. Ordering through REI also gave me free shipping, thanks to my membership (which, by the way, is well worth the $35 lifetime fee). Given the comfort, durability and thoughtful design, I’d say it’s money well spent.

Final Verdict: Is The Salomon Adv Skin 12 Set Hydration Vest In or Out?

All in all, I’m incredibly happy with the Salomon Adv Skin 12 Set hydration vest. Once I dialed in the fit, it became so comfortable I often forget it’s even there. With its smart design and ample storage, it’s clear this vest was made with runners like me in mind. If the fit works for your body type, it’s hard to think of a reason not to love this vest.

Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.

Strategies for Trail Racing Mastery

by Team RunRun Coach Laurie Porter

Trail racing is a thrilling and unique challenge, setting itself apart from road racing with its varied terrain and elevation changes. If you’re gearing up for a trail race, such as the Beast of Big Creek 14 or 5 Miler on August 3rd, it’s essential to develop a strategic approach to maximize your performance. Here’s a guide of top strategies for trail racing to help you navigate the twists, turns, and climbs with confidence.

Runner finishing the Beast of Big Creek trail race.
Runner finishing the Beast of Big Creek trail race.
The Beast of Big Creek has unique features like stairs that runners should plan for in advance.
The Beast of Big Creek has unique features like stairs that runners should plan for in advance.

1. Know Your Course

One of the most crucial steps in trail racing preparation is understanding the course. If possible, preview parts of the trail before race day. This allows you to familiarize yourself with the terrain, identify challenging climbs and descents, and anticipate technical sections. Such insights are invaluable for adjusting your pacing and managing your energy throughout the race. For the Beast of Big Creek, consider joining the Rock Candy Running Strava group for insider tips or tune into the Community Trail Running Podcast featuring Race Director Mathias Eichler for a detailed course breakdown: Listen here.

2. Strategic Positioning and Passing Opportunities

Trail races often involve narrow single-track paths, making strategic positioning vital. Identify key sections where overtaking other runners might be possible and plan your approach accordingly. This strategic mindset helps you conserve energy and manage your pace effectively, making a significant impact on your overall performance.

3. Focus on Effort, Not Pace

Unlike road races, trail races demand flexibility in pacing. Instead of sticking rigidly to a predetermined pace, listen to your body and focus on effort levels. Assess whether your effort feels sustainable and adjust accordingly. Certain sections might require a more conservative approach, while others may be the time to push harder. Balancing these demands is especially crucial in longer races.

4. Adapt Your Running Technique

Adapting your running form to the terrain can significantly enhance your efficiency and reduce injury risk. For uphill sections, employ shorter, quicker strides and consider hiking on steep inclines. During descents, focus on maintaining balance and control to preserve energy. For valuable tips on uphill and downhill running form, check out Sandi Nypaver’s guide here: Watch the video.

Downhill running is a skill that needs to be practiced too!
Downhill running is a skill that needs to be practiced too!

5. Incorporate Targeted Training

Building strength and endurance specific to trail running is essential. Incorporate uphill and downhill training into your routine to prepare your body for the race demands. Additionally, strength and core training are crucial for maintaining muscle balance, aiding in injury prevention, and enhancing overall fitness.

6. Mental Preparation and Resilience

The unpredictable nature of trail terrain requires a robust mental approach. Embrace the challenge and maintain a positive mindset to navigate obstacles effectively. Knowing that the race will have its highs and lows helps you stay resilient and perform at your best.

Conclusion

Success in trail racing involves a blend of course knowledge, strategic positioning, adaptive techniques, targeted training, and mental toughness. By implementing these strategies, you’ll be well-equipped to tackle the course and experience the exhilaration of trail racing.

For more trail running tips check out “Trail Running for Road Runners: A Beginner’s Guide“.

Laurie Porter is a running coach near Portland, OR who is passionate about helping runners improve their skills, both youth and adults, as she’s well-versed on the track and on the roads, from 800 meters to the ultra marathon.

Trail Running for Road Runners: A Beginner’s Guide

We recently had a coaches roundtable discussion all about getting off the roads and onto the trails which you can check out here. For many runners, venturing onto the trails can seem quite daunting, while others are just curious about how to get started. Some of the main points from our trail running 101 discussion are summarized below. And if you find yourself trail curious, UltraSignup is your place to go for races, registration and results.

Team RunRunner running tough during a trail race.
Team RunRunner running tough during a trail race.

How is training for trail races different from road races?

Both road and trail running share foundational principles of fitness and endurance, but training for trail races embraces the unpredictability and challenges of natural environments, and differs from training for road races due to several key factors:

(1) Terrain Consideration:

Trail running involves varying terrain such as hills, technical sections, and possibly altitude. Training needs to include specific workouts that simulate these conditions, focusing on uphill and downhill running techniques, as well as stability and agility.

(2) Time on Feet:

Trail races often require longer durations on unpredictable surfaces. Training emphasizes time on feet to build endurance and mental resilience, preparing runners for the physical and mental demands of extended periods on the trail.

(3) Perceived Effort vs. Pace:

Unlike road races where pace is a primary metric, trail running is more about perceived effort. Runners learn to gauge their effort based on how their body feels rather than relying on pace due to the variability of trail conditions.

TRR Coach Des Clarke believes that “trail running is more about listening to your body and being in touch with your effort than focusing on pace”.

(4) Cross Training and Strength Training:

Cross training and strength training play a crucial role in trail running preparation. Building overall strength and addressing muscular imbalances through specific exercises helps prevent injuries and enhances performance on challenging terrain.

(5) Nutrition and Hydration:

Trail races typically require more attention to nutrition and hydration due to longer durations and varying environmental conditions. Training includes practicing fueling strategies during long runs to optimize energy levels and avoid bonking.

(6) Adaptability and Problem Solving:

Trail runners must be adaptable and able to problem solve on the fly. They encounter unpredictable variables like weather changes, trail obstacles, and elevation shifts, requiring quick adjustments in strategy during races.

(7) Learning Perceived Efforts:

When TRR Coach Brendan Gilpatrick advises athletes moving from the roads to the trails, his focus is helping them “to learn is how their road paces translate to perceived efforts on the trail. For a road focused athlete you can give them repetition work in very specific windows and they go out and tick off a bunch of reps right in that window. With trails, it’s important to learn how to associate how those efforts feel on the road and then how that translates to the trail. Something that has proved helpful is having a handful of specific routes that an athlete can compare over time as they progress in their training.”

Trail races require extra attention for nutrition and hydration.

Will road running help me on the trails?

Despite the differences, your road running training and fitness will definitely help you on the trails in several ways:

(1) Overall Fitness:

Fitness gained from road running translates well to trail running. Being fit means your cardiovascular system, muscular endurance, and overall stamina are improved, which are essential for both types of running.

(2) Turnover and Speed:

TRR Coach Des Clarke emphasizes this point: “road running helps with turnover and speed, which can translate to faster running on the trails”, especially on less technical sections and downhills, or when you need to push the pace.

(3) Strength Training:

Any strength training you’ve been doing will also benefit your trail running. Stronger muscles and better core stability are valuable for navigating uneven terrain and tackling climbs and descents.

(4) Pace and Effort Understanding:

Road running provides a good foundation for understanding different paces and effort levels. This knowledge translates to the trails, even though your pace might vary due to terrain differences.

(5) Adaptation and Learning:

Transitioning from road to trail running involves some adjustment, particularly in route selection (considering elevation gain and technicality). However, your base fitness from road running will facilitate this transition.

(6) Speed Work:

Incorporating speed work, which is common in road running training, can still be beneficial for trail runners. It helps improve running economy and adapt your body to faster efforts, which are useful on varying trail terrains.

Do I need to choose one: roads or trails?

No! Trail and road running are more similar than different, and you can absolutely race on both trails and roads during the same season.

In fact, TRR Coach Brian Condon said: “I ran my marathon PR in the middle of a training block training for the North Face 50 trail race while training in a city with some trails, but not a ton. You still need to properly space out races based on effort of the race-how long is it, A B or C race, et cetera, but you can definitely do both roads and trails well at the same time. What I tell a lot of my runners is that some of the workouts and long runs need to be specific to the race coming up, but a big chunk of your volume can be on whatever you enjoy and whatever is accessible.”

TRR Coach Genevieve Harrison recommends athletes starting the season with road running “as it fits well with speed and interval training before we get into more endurance and specific training” for trail racing later on.

While general fitness training benefits both road and trail running, allocating time for specificity in your training regimen is crucial for optimal performance in each discipline. Balancing race schedules and training loads with the guidance of a coach can help ensure you’re prepared and peaking appropriately for your targeted races. Ultimately, mixing both road and trail races can enhance overall fitness diversity and long-term enjoyment of the sport, provided that training and race scheduling are thoughtfully managed.

Whether you’re trail curious or not, check out this article “How to Choose your next Goal Race” for top tips on how to do just that!

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.