As many of you know, I’ve been coaching athletes for a few years now, and one thing that’s critical to coaching is one-on-one meetings. They’re always a chance to connect, see how training is going, and review plans for race week. I also usually do an exit interview to see how their event went. While out on a run, I thought to myself that some amazing stories come out of these meetings. Since I’m doing the calls anyway, I figured it would be a great chance to start a podcast built around them, and maybe cover some other topics as they come up. I quickly learned how to record, transcribe, and get episodes posted on all the major platforms. It’s so easy to launch a podcast that I can see why there are so many out there.
In this episode of the UltraRunCoach.com podcast, coach Patrick Durante sits down with athlete Chris Gerrard to break down his incredible journey from a 90-mile heartbreak at the C&O Canal 100 to placing 5th overall at the Pine Creek Challenge 100-Miler with a time of 21:11:02.Chris shares the mental and physical adjustments that made all the difference, including working with a physical therapist to correct low cadence and gait mechanics, overhauling his high-carb fueling strategy, and building mental resilience after a DNF.Timestamps:00:00 – Introduction & Chris Gerrard’s Background00:58 – High School Running & Life After College03:15 – Cutting Alcohol & Running His First 50K (Naked Nick)05:30 – Shawnee Trail 50-Miler & Identifying Early Fueling Mistakes07:37 – Why the 100-Mile Distance?08:37 – Selecting CNO Canal 100 as a Western States Qualifier09:38 – Training Block Periodization: From Speedwork to Volume11:38 – Shamrock Shenanigans 10-Hour Race: Testing Pacing & Gear15:35 – Addressing Hip Pain, Low Cadence & Working with a Physical Therapist20:36 – CNO Canal 100 Race Day: What Went Wrong & Dropping at Mile 9028:13 – Overcoming the Mental Hurdle of a DNF30:07 – Ramping Up Training Volume & The Value of a Coach33:15 – Revolutionizing Fueling: 50g Carb Gels, Rice Krispies & Real Food37:21 – Pine Creek Challenge 100: Race Day Strategy & Execution41:30 – Navigating Stomach Issues & Torrential Rain in the Night45:31 – Crossing the Finish Line: 21:11:02 & 5th Place Overall47:30 – Post-Race Reflection & Moving to Colorado52:20 – Where to Follow Chris
While I don’t think I’ll be putting out a ton of episodes, I’ll try to connect with a few past athletes, and maybe some people in the ultra space who can offer insights on completing these events. Let me know in the comments about what topics you would like to hear…
Patrick is an ultrarunner and coach from Philadelphia who loves documenting his running career. His mission is to provide useful tips and tricks to assist others along their ultra journey.  You can find his coaching services at https://ultraruncoach.com.
What went right? It was cold at the start so I took arm sleeves, gloves, and compression for my legs. This was my 9th time doing Blues Cruise, and I decided that I was going to throw caution to the wind. I didn’t really care if I got an age group award. I knew I had the training in the bank to PR and this was going to be the weather for it. I set the “virtual partner” on my Garmin at a 9:00-minute pace for the race. Only 4 out of the 31 miles were slower, either because of an aid station or a big climb. I was FAST at each aid station, no chatting, just grab n’ go. Things really started to pick up once I met Zach Landis. He was moving FAST, so the two of us shared some miles together pushing the pace. It was hard, but it never felt THAT hard. Eastern States 100 increased my propensity to suffer. I can hurt 10X more than I thought I was capable of. I ran with that mindset of, “this isn’t ES100 pain”. I also used music at the start and just stayed in my little world and kept grinding. Watching the pace of each mile and I kept hitting my target with relative ease and comfort. A large majority of that was related to the weather. The conditions of the day will dictate your performance in these things, and I think people sometimes forget that.
This was an extremely light kit for this race. I think one of my biggest issues in past seasons is not utilizing aid stations. I tended to carry too much food/water. I would rather keep it light with just the bare minimum for weather like this. A first-time mistake is to take way more than you need, but I think I only realized that after 9 of these damn races.
What went wrong? I didn’t need my gloves. I forgot the race was cupless so I couldn’t take soda at one aid station. This was almost a perfect execution of a race, not much went wrong. My Insta360 Go2 died halfway and I missed some funny moments, that might be the extent of what went “wrong”. The camera is tough to shoot with because you have no screen. That’s why I also bring the pocket DJI camera as a backup.
What would I have done differently? NOTHING! This was a year of a bunch of PRs and I attribute that to new running friends (Alex, Kellen, and John), a change in mindset, and gratitude to be alive and able to do this. My mantra this year is “I don’t mind what happens” and I just kept saying “Funk it! LET’S GO”! I told myself that racing is exciting but really doesn’t matter in the whole scheme of things. Who cares if I bonk or blow up, it’s just another BC in the books, and in a few years nobody cares, hell a few days I won’t even care. Live in the moment! Live in the mile! SMILE because there’s only a handful of these types of races you will do in your life!
The best moment in the race for me was when someone said I was in 12th place. I knew it was only halfway and I could catch a few people. I started to visualize holding the oar. I WANTED to hold the oar! I would NOT be stopped from holding the GOD DAMN OAR!!! That just kept repeating in my mind, “OAR OAR OAR”! Does anybody need an oar? NO! WTH am I going to do with this thing?
This type of performance comes from perfect weather, good rest, and NO MENTAL DAEMONS! I had just read The Relationship Handbook, and this part really stuck out.
Insecurity is the source of distress and all counterproductive behavior. Thoughts of insecurity periodically pass through our minds. If we dismiss these thoughts, we will remain secure, our ideal selves: easygoing, joyful, compassionate and wise. If we harbor our thoughts of insecurity, we end up in a state of distress.
George Pransky
Another way of saying it is “Change your thoughts, change your world”. You actually don’t have to listen to what your mind is telling you. Realize that low moods pass. Just because you have a bad day or bad mile, doesn’t mean you will have a bad race. I kept this mindset with me the entire time and I think it paid off.
I have been recording almost all my races and throwing together a little montage for myself and my kids to enjoy. I do this to show them how running can change your life if you let it.
Patrick is an ultrarunner and coach from Philadelphia who loves documenting his running career. His mission is to provide useful tips and tricks to assist others along their ultra journey.  You can find his coaching services at https://ultraruncoach.com.
