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What happens when a wrong turn adds bonus miles to a marathon—and a time goal suddenly feels out of reach? This week on Start Where You Are Trail and Ultrarunning, host Erin Quinn shares her Pocantico Hills Trail Marathon race report from Rockefeller State Park Preserve in Sleepy Hollow, New York. From gorgeous fall foliage and rolling carriage roads to a navigation mishap and one tough final climb, the race reminded her that mental strength isn’t just about pushing through pain. It’s about adapting, finding gratitude, and letting the trail running community lift each other up. And yes—even with a detour, Erin managed to beat last year’s time by one minute! Erin also wraps up her three-part strength training for ultrarunners series with practical guidance on fitting strength work into a race calendar: when to lift heavy, when to scale back, and how to maintain strength as a goal race approaches. Plus, she previews Running the Moab 240, coming to Patreon on November 27, with stories and behind-the-scenes insights from her 253-mile adventure. For coaching inquiries, visit erinmaryquinn.com or email [email protected]. Start where you are—but make sure that you start.

In Part 2 of this series on strength training for ultrarunners, coach Erin Quinn breaks down five essential movement patterns — pull, push, hinge, squat, and carry — that every trail and ultra runner should incorporate into their routine. Building on the bodyweight foundations from Episode 36, Erin explains how adding weighted exercises just 2–3 times a week (in as little as 15–30 minutes) can significantly reduce overuse injuries, improve running economy, and keep you on the trails instead of the sidelines. You'll learn practical examples of each movement pattern you can do at home with minimal equipment — dumbbells, kettlebells, bands, and stairs — along with guidance on rep schemes, progressive loading, and how to make strength training a non-negotiable part of your training plan. Erin also shares her own experience of overcoming chronic overuse injuries after adding structured strength work, including during a year and a half that included two 200-plus mile races and a 100-miler. Plus, Erin announces the upcoming launch of her book Running the Moab 240, serialized on Patreon beginning Black Friday. You can contact Erin at erinmaryquinn@gmail or at erinmaryquinn.com

In the first episode of a three-part series on strength training, Erin Quinn gets back to basics — bodyweight exercises you can do anywhere, no gym or equipment required. If you've been meaning to add strength work to your running routine but keep putting it off, this episode is for you. Erin covers why strength training is one of the best things you can do to stay durable and injury-resistant as an ultrarunner, how to start even if you've never lifted a weight, and why the bar to entry is lower than you think. She shares her own journey from strength-training skeptic to believer, and walks through a full set of bodyweight exercises — from push-ups and planks to glute bridges, squats, lunges, calf raises, Romanian deadlifts, and more — that you can do in your living room, driveway, or even while folding laundry. The message is simple: start where you are. Pick three exercises, do them two to three times a week for 10–15 minutes, and you'll be feeling stronger in a month. Next week, Erin will talk about how to add weights to take it to the next level. To learn more about Erin's 1:1 Coaching you can email her at [email protected] or go to her website https://erinmaryquinn.com/ and click "Apply to Coach with Erin" @erinquinnultraruncoach For a list of exercises Erin mentioned in this episode go to: https://bit.ly/4em6G7R

If you've ever felt the stigma of hiking during an ultramarathon, this episode is for you. Host and ultrarunning coach Erin Quinn breaks down why hiking isn't a cop-out — it's a critical skill every trail runner needs to master. We cover: When to switch from running to hiking — it's not about a specific grade, but a combination of terrain, climb length, fatigue, and effort costThe physical benefits — hiking engages different muscles, reduces impact, and preserves your body for the long haulThe dangers of hiking too much — once you settle into a hiking rhythm, restarting the run takes extra effort, and cutoffs wait for no oneHow to practice — pick a trail, walk it once, then gradually add running sections until switching between the two feels naturalReal race examples — from the Beastmaker in the Hudson Valley to the Cats Tail Trail Marathon and CocodonaWhether you're tackling your first 50K or lining up for a hundred-miler, learning when to hike and when to run could be the difference between a finish and a DNF. If you'd like to learn more about Erin's 1:1 online Trail & Ultrarunning Coaching email her at [email protected] or go to her website https://erinmaryquinn.com and fill out the "apply to coach with Erin" form. Whatever you do, make sure that you start where you are, but you start!

This week on Start Where You Are Trail and Ultra Running, Erin breaks down the dramatic cancellation of the Moab 240 — where 70 runners, pacers, and volunteers were stranded at the Bridger Jack Aid Station atop a canyon rim as Hurricane Rachel unleashed flash floods, wind, and chaos across the course. She defends the race directors at Destination Trails, pushes back on the Monday-morning quarterbacks on Reddit, and makes the case for being a fan, not a critic. Then, Erin pivots to a topic that's been hiding in plain sight for many endurance athletes: iron deficiency anemia. She shares her own diagnosis story, explains how ultra runners lose iron through foot-strike hemolysis, sweat, and GI micro-tears, and breaks down the American Society of Hematology's newly updated ferritin guidelines — which doubled the minimum threshold for women from 15 to 30 nanograms per milliliter. Finally, Erin makes the pitch for fall running. With crisp air, blazing foliage, and two months before holiday stress kicks in, October is the ideal time to start. As always: start where you are, but make sure you start. To learn more about Erin's 1:1 Online Trail and Ultrarunning Coaching you can reach out to her at [email protected] or at her website www.erinmaryquinn.com

In this episode of Start Where You Are Trail and Ultrarunning, host and ultrarunning coach Erin Quinn delivers a detailed, mile-by-mile course preview of the Moab 240 — which she affectionately calls the Moab 253. Having completed the race twice, Erin walks listeners through every section of the course, from the early miles on Moab's residential streets to the brutal climbs of Shay Mountain, the hallucination-inducing stretch past mile 160, and the technical final descent of Porcupine Rim. Along the way, she shares hard-won lessons on gear strategy, crew logistics, sleep management, and mental resilience. She covers what to expect at each aid station, how to handle unpredictable desert weather, when to pick up your poles, and why carrying backup headlamps is non-negotiable. Whether you're toeing the start line this year, crewing a runner, pacing a friend, or just following the tracker from home, this episode is your essential guide to one of ultrarunning's most epic events. To Apply to Coach with Erin for her 1:1 Ultrarunning Coaching just fill out the application at https://erinmaryquinn.com/ To contact her, ask questions, or just connect with her you can reach out via email [email protected] Start Where You Are, But Start!

How do you run 26 miles through the Catskills when you haven't been on the trails in months, your iron levels are barely functional, and a nor'easter is bearing down on race morning? You take what the day gives you. Ultrarunning Coach and podcast host, Erin Quinn, said she'd never do another race in the Catskills after Manitou's Revenge. A few days later, she signed up for the Cats Tail Trail Marathon anyway. In this episode, she recaps the full experience — 7,000 feet of climbing, four summit ascents, stone chimney scrambles, and a torrential downpour that turned the trails into mud rivers. She breaks down the gear, the nutrition, and the mental training that got her to the start line after an iron deficiency diagnosis, and shares stories of the incredible runners she met along the way — from a Russian giant named Ivan to a bleeding-but-still-helpful stranger on the descents off Cornell. Plus: why there's simply no easy way through the Catskills, and the John Burroughs quote that reminded her why she keeps coming back. To learn more about Erin's 1:1 online trail & ultrarunning coaching go to erinmaryquinn.com or reach out to her at [email protected] Start Where You Are, but Make Sure That You Start!

When the People Who You Love Don't Get Your Ultrarunning Training for an ultramarathon is a massive commitment — and not everyone in your life is going to get it. In this episode, Erin breaks down how to handle the three types of people you'll encounter when your ultrarunning dreams don't align with their worldview: anonymous critics on social media, coworkers and acquaintances who crack jokes at the watercooler, and — hardest of all — close family and friends whose lack of support can really sting. From blocking trolls to neutralizing awkward office conversations to giving grace to loved ones who may be scared or simply don't understand, Erin shares personal stories (including a brutal Reddit experience during a femoral stress fracture recovery) and practical strategies for protecting your peace while pursuing what you love. Plus: why you need to be your own number one fan, how to find your people when you don't live in an ultrarunning hub, and a reminder that the trails, the stars, and the trees are always cheering you on. Whether you're deep in a training block or just starting to dream of your first ultra, this one's for anyone who's ever felt misunderstood for choosing to run. To apply for Erin's 1:1 online coaching go to this link https://bit.ly/4hqOZEL Email her at [email protected] or visit her website at erinmaryquinn.com

Episode 30: Readiness Is a Myth — The Four Principles of Start Where You Are In this milestone 30th episode, Erin breaks down what "Start Where You Are" really means — both on the trail and off. She shares her four guiding principles: conquering the "starting scaries," building (and rebuilding) your running base, starting where you are beyond running, and escaping the comparison sabotage that holds us all back. Along the way, Erin gets personal — from quitting smoking one minute at a time, to showing up terrified and underprepared for her first 50K in the Moab desert, to facing imposter syndrome launching this very podcast. She also shares how curiosity and a willingness to "do it scared" can unlock everything from writing to ultra running to starting something brand new. Plus, Erin announces an upcoming in-person workshop for female runners in New Paltz, NY — "Running Yourself Back to Life" on October 17th. To reserve your seat for this workshop just email [email protected] or Venmo to reserve a seat (Program Fee $85) @erinquinn70 Whether you're lacing up for the first time or chasing your next ultra, this episode is your reminder: you don't have to be ready. You just have to start.

Iron Deficiency in Endurance Athletes — What You Need to Know Somewhere along the ultramarathon journey, host Erin Quinn lost sight of one crucial metric: iron. In this episode, she dives deep into iron deficiency and iron deficiency anemia among endurance athletes — especially female runners, up to 45% of whom may be affected. Erin breaks down why iron matters (hint: it's tied directly to oxygen delivery and performance), how endurance training accelerates iron loss through hemolysis, sweat, and inflammation, and why menstruating and plant-based athletes face even greater risk. She also shares her own wake-up call — a summer of unexplained fatigue, heart palpitations, and hills that suddenly felt impossible — that led to a shocking blood test result. You'll learn the symptoms to watch for, the difference between iron deficiency and iron deficiency anemia, how it's diagnosed, and what treatment options (from dietary changes to supplements to infusions) look like. Knowledge is power — don't let iron be the blind spot in your training. Start where you are, but make sure you start. Follow Erin Quinn, @erinquinnultraruncoach for more tips and training and everything Ultra. To contact Erin and learn more about her 1:1 online ultrarunning coaching go to erinmaryquinn.com or just shoot her an email at [email protected] She'd love to hear your thoughts, comments, and any stories you'd like to share or topics you're interested in having her cover on the podcast. Start Where You Are, But Start!

In this episode, host Erin Quinn takes you inside her fourth finish of the legendary Survival of the Shawangunk's (SOS )— a grueling triathlon combining a 30-mile road bike, three lake swims, and nearly 20 miles of trail running through the mountains of New Paltz, NY. Erin shares an honest, in-the-moment race recap, including an unexpected battle with IT band and hip flexor pain from mile one, and the mental tools she used to keep moving forward anyway. Beyond the race story, Erin breaks down why keeping a training log and writing a post-race report is one of the most valuable tools in an endurance athlete's toolbox. She walks through how to set both performance and process goals, how to reframe negative thoughts mid-race, and how rooting for other runners can lift your own performance. Whether you're prepping for your first ultramarathon or your fiftieth, this episode is packed with real, practical mindset strategies for showing up on race day — messy training and all. For 1:1 coaching inquiries you can reach out to Erin via email [email protected] or on her website erinmaryquinn.com For a link to her Race Report Forms she provides to athletes just click here: https://docs.google.com/document/d/1BQB_k4QIzmOL3HzjxqRiIiCGcgZPh3U2thF-qGCnuAM/edit?usp=sharing

Taper time can feel like an emotional rollercoaster — exciting one minute, anxiety-inducing the next. In this episode, ultrarunning coach Erin Quinn breaks down five practical strategies to help you navigate the mental side of tapering before a big race: proof (looking back at your training log for confidence), positive self-talk (reframing fear and self-doubt), projects and people (using extra time and energy wisely), performance enhancers (understanding adrenaline, nerves, and those weird pre-race twinges), and practice gratitude (a mindset shift that works whether you're feeling great or terrified). Drawing on her experience as a 15-time ultramarathon finisher and coach, Erin shares personal stories — from prepping for the Bigfoot 200 to dealing with mysterious pre-race injuries — and reminds listeners that no matter how race day goes, who you become through the training process is what really matters. Whether you're gearing up for your first ultra or your fiftieth, this episode will help you handle the taper tantrums with more confidence and calm. If you want to schedule a discovery call for Erin's 1:1 Ultrarunning Coaching you can reach out to her at [email protected] or go to her website at erinmaryquinn.com Start Where You Are, But Start!

It's back-to-school season, and coach Erin Quinn is here to help you channel that "clean slate" energy into your own goals. In this episode, Erin gets personal about how trail and ultrarunning became her lifeline through the hardest parts of parenting — from the anxiety of that first school bus to dropping her kids off at college. She shares how running gave her an outlet, a community, and a sense of identity beyond being a mom, and makes the case that investing in your own training is one of the best things you can model for your kids. Whether you're aiming for your first 5K or your next ultra, Erin offers real talk and encouragement to help you pick a goal, put it on the calendar, and start where you are — this September.

Episode 25: Doing Hard Things (and Doing Them Again) Coming to you live from the beach on her birthday, ultrarunning coach Erin Quinn tackles a myth that trips up even the toughest endurance athletes: that once you've conquered a hard thing, it gets easier. It doesn't. Erin unpacks the physiology and psychology behind repeatedly choosing discomfort — from her own training for the Survival of the Shawangunks Triathlon to lessons from athletes who've run 100-plus miles and still show up nervous at the start line. Along the way, she talks about why getting outside and moving in nature matters more than ever, what she calls "deepening the toughness groove," the role failure plays in building resilience, and why gratitude for what your body can do beats obsessing over how it looks. Plus, stories from Cocodona 250, the Bigfoot 200, and a mantra that carried her through 200+ miles: "You have everything inside you that you need." Start where you are. But make sure you start. If you're interested in Erin's 1:1 online coaching you can contact her at [email protected] or at @erinquinnultraruncoach or at erinmaryquinn.com

Ever felt like you were flying on a run — only to check your watch and discover you were barely moving? That's exactly what happened to host and ultrarunning coach Erin Quinn at mile 189 of the Bigfoot 200. She felt like she was running a 9-minute mile. She was running a 14. And that moment perfectly illustrates why RPE — Rate of Perceived Exertion — might be the most powerful training tool you're not fully using. In this episode, Erin breaks down what RPE is, where it came from (shoutout to Swedish researcher Gunnar Borg and his 1960s effort scale), and why it outperforms heart rate and pace for trail runners and ultramarathoners. Because when you're 80 miles into a race, climbing at altitude in the heat, with your quads breaking down and your stomach turning — your watch can't tell you what your body already knows. You'll learn: Why heart rate monitors and pace data fall apart on trails and in ultrasThe 1–10 RPE scale and what each zone actually feels like (including Erin's "ugly running" zone 10)How heat, altitude, fatigue, and even an annoying text message can throw off your data — but not your perceived effortWhy RPE gives athletes a sense of autonomy and body awareness that no metric can replaceHow to apply RPE to summer training when heat and humidity are tanking your pace and spiking your heart rateErin also draws a surprising parallel between RPE and ditching the scale — and shares why she hasn't known her own weight in 15 years. Whether you're coming back from injury, deep in ultramarathon training, or just trying to survive August runs in the humidity, this episode will help you tune into the metric that matters most: how hard you are actually working, on that day, in that body. Start where you are — and trust what you feel. Interested in one-on-one coaching with Erin? Reach out at [email protected] or find her on Instagram @ErinQuinnUltrarunCoach.