Coaching: https://UltraRunCoach.com

In this episode of the UltraRunCoach podcast, host Patrick Durante sits down with guest Rich Sharkey (one of Patrick's early coaching athletes) to discuss his journey from road running and 5Ks to tackling ultras.Rich shares his experience making the massive leap from 50Ks like the Hat Run and World's End to the 70-mile Laurel Highlands Ultra (a Western States qualifier). We dive deep into elevation training strategies, surviving the infamous "Gate to Eight" section, gut training with real foods, dialing in sodium needs using a Nix sweat test, and how having a family pit crew transformed his race day.We discuss discuss Rich’s experience on the other side of the trail—pacing me through the final miles of the Eastern States 100, navigating rattlesnakes, and pushing past the physical and mental pain barriers.

00:00 - Welcome & Introduction

00:48 - Transitioning from Sports & Road Running to Trail Running

02:46 - First Unofficial 50K at Blue Marsh Lake & First Organized Race (Hat Run 50K)

05:24 - World's End 50K: Handling Mud, Elevation & Learning Hill Training

07:54 - Making the Big Jump from 50K to the 70-Mile Laurel Highlands Ultra

09:50 - Connecting with Patrick Durante for Coaching & Race Preparation

11:19 - History & Unique Challenges of the Laurel Highlands Course

12:14 - Training Feet Per Mile Elevation Gain & the "Gate to Eight" Strategy

14:10 - Year 1 at Laurel Highlands: Heat, Severe Quad Pain & Mental Recovery

17:44 - Year 2 Success: Shaving 33 Minutes & Upgrading Fueling Strategy

20:22 - Gut Training: Shifting from Liquid Calories to Real Food

21:16 - Electrolyte Breakthrough: Sweat Testing with Nix Biosensors

23:12 - Building a Family Pit Crew & Pacing Duties

29:35 - Flipping the Script: Rich Paces Patrick at Eastern States 100

32:21 - The Role of a Pacer: Pain Management & Mental Distraction

37:15 - Funny Race Encounters, DFL Motivation & Rattlesnakes on Trail

41:21 - Strong Finish at Eastern States 100

44:07 - Top 3 Tips for Anyone Taking on Laurel Highlands

45:05 - Maintaining Consistency & Finding New Trails While Traveling

46:43 - What's Next for Rich Sharkey (Nelson's Summit 50K)

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 Background

00:58 - 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 Volume

11:38 - Shamrock Shenanigans 10-Hour Race: Testing Pacing & Gear

15:35 - Addressing Hip Pain, Low Cadence & Working with a Physical Therapist

20:36 - CNO Canal 100 Race Day: What Went Wrong & Dropping at Mile 90

28:13 - Overcoming the Mental Hurdle of a DNF

30:07 - Ramping Up Training Volume & The Value of a Coach

33:15 - Revolutionizing Fueling: 50g Carb Gels, Rice Krispies & Real Food

37:21 - Pine Creek Challenge 100: Race Day Strategy & Execution

41:30 - Navigating Stomach Issues & Torrential Rain in the Night

45:31 - Crossing the Finish Line: 21:11:02 & 5th Place Overall

47:30 - Post-Race Reflection & Moving to Colorado

52:20 - Where to Follow Chris