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.
Well, here I am again, back another year at Eastern States. PA’s best, and biggest 100 mile race. A year has past since the dreaded “DFL”. So what did I learn? What changed in my process and training to avoid it this year? Here’s a few things that are different than last years training build up.
What I did different?
World’s End, Hyner, and Breakneck got me ready for ES100
Higher race volume of terrain specific training.
(Breakneck, Hyner, and Worlds End). If you are training for other races your overall fitness and readiness to take on ES will be at a higher level. Last year I didn’t race as much except for a Last Person Standing and pacing my friend at Western States. Races are a great way to build fitness if you can work them into your schedule. The 2 other races in the triple crown series have the same type of vertical gain/terrain as ES100.
Racing is its own microcosm, the way it feels, the stress, and how to handle different situations that arise. You can’t get that in training and why its best to have a test event before your A race.
Higher volume of running in the heat (mid day running) with back-to-back training days. ES100 is basically two very long days of running. Running back-to-back days teaches the legs how to run fatigued and tired. I made sure to have a lot of double days of climbing.
Gear specific training with vest/poles – I brought my gear I would be wearing and using on a bunch of runs, I didn’t do that too much last year.
Large amount of uninterrupted training blocks. Last year we went on two short vacations and I traveled to Western States before the race. Total training volume and climbing was decreased before Es100 in 2025, not this time.
Highlight of this year – Trail Classic with my son!
What I would like to happen this year?
Foot care is paramount.
This year, I have made huge efforts to make sure my feet stay happy and healthy. I had a massive amount of damage to my feet in last years ES100, I even say in the video as I come into this one aid station that I need to get my feet fixed. This is what slowed me to a CRAWL last year. Shoes that I should have broke in more, poor timing with a shoe change, and a whole host of issues like that caused the foot problems. I plan to wear double socks to cut down on the friction from the rocky terrain.
Custom Gels and Aid Stations
Last year, I spent TOO much time at the amazing aid stations, mostly taking in the amazing buffet of food. I need to be mindful of getting in and out by just loading my pockets and keep moving. I won’t waste so much time this year. It’s hard to make up that time running when its easier to be more efficient at aid stations.
I plan to put my poles away when I can and RUN. The power line trail, and many sections are very runnable.
I practiced putting my poles away to focus on running more.
Goal of the race?
Enjoying the course, and the event. I want to be less stressed than last year. I was a nervous wreck at the end, racing cut offs, and barely making it. I DO NOT want to be in that position this year. I would like to actually RUN the last 20 miles. I said in Worlds End I wanted to run the last 5 miles,and made that happen. I am looking for the same outcome this year at ES100. No time goal, just able to move well on the final sections and RUN vs hike. Enjoy the course, the aid stations, and the people I share the race with as much as I can before the pain and fatigue set in.
This race will grind you down to a nub with the 21,000K vert. Leading to tired legs, destroyed quads, and a level of discomfort you won’t find in other 100s. I’ve shared a lot of training runs with friends Buddy, Alex, and the EYB runners at the Wiss. I would like an enjoyable experience, but I am OK with whatever happens, either way I’ll learn something from it. This is only the 2nd time ever for a 100 I will have a pacer! The one and only Rich Sharkey, and experienced ultra runner who has agreed to join me for the last 20 miles. I am excited for that as well.
Murphs with friends made up most of my strength training
I am grateful to get to line up again for a 3rd time! Such a well run and amazing experience is always had, and if I can pull off another race finish, I will have achieved this year’s goal of a triple crown. After that, just one final race of the Black Forest Ultra to round out this years racing. What an amazing experience its been so far. PA trail racing doesn’t get any better than this!
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.
