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Expert coaching provided by an experienced mountain runner, teacher, and scientist.

09/18/2026

LIFE GOALS:
1) Look this fresh 2/3 of the way through Tor des Geants
2) Get crewed out there by rockstar Jan Savage Horan

Please join me in sending FULL SEND vibes to the 2026 Tor de Lucas recipient Felicia Maquinalez as she approaches the final life base in TOR! She has been having some serious Type II fun out there in those big mountains and is rolling right along, factory resetting watches along the way. 😂 Allez Felicia, finish this big beautiful lap!

P. S. Okay I have actually accomplished one of the above goals. Love you Jan! ❤️

07/13/2026

Ever consider tackling one of the hardest mountain 100k's in the world as your debut in the distance, then go on to absolutely crush it out there? Because that's what Lauren Portada just did! She's been logging the vert and repeats on Beast Coast ski slopes all spring, then brought the Jersey grit to Courmayeur and went full send on the . Hella impressive! 💛⛰️🇮🇹 ?

07/04/2026

Back in my happy place. J-11 Eiger 250.

06/04/2026

Diablo / TOR Vert Camp was a blast! We went searching for vert, and as usual, Diablo delivered. (It also delivered in the Poison Oak category 🤣) Such a blast to run with the 2026 Tor de Lucas Scholarship recipient Felicia Maquinalez !

04/22/2026

Please join me in giving a HUGE congratulations to Becky Margulies for completing the Marty Maricle Feral 100 Miler run this past weekend! Not only was this Becky's first hundo, but she completed it in the utmost style; looping around the Headlands surrounded by friends and loved ones in a way that would make Marty proud.

When Becky first started whispering about a hundred last year after Quicksilver I listened... When she mentioned she wanted it to be the MMF, I was super stoked. While I like supported, commercial races here and there, the fa**ss style MMF 100 is an event that resonates from the true heart and soul of the ultrarunning community. Becky knew that it would be tough (hundos are hard!) but embraced both the training and massive logistical preparation from a place of joy and playfulness. When we talked last week her mental edge was more locked in than most athletes I encounter - she was ready. This weekend she continued to pour her heart into this event and went full send all the way back across the Bridge. Absolutely incredible!

01/13/2026

It's official - the 2026 Tor de Lucas TOR de Lucas Scholarship application is officially open! Please check it out if there is even a tiny part of you that stays up at night wondering what it would be like to travel for 6 days through the Aosta Valley in September during the Tor des Géants 330. Please share and help us spread the word as we keep Lucas's dream alive and help send someone for a big lap this fall!

Https://tordelucas.org

12/22/2025

It's Solstice, which means it's time for...SQUATS ! If you know me you know that it's always time for strength, but right now is honestly the perfect time to cut back on the running a bit and lean into the lifting a bit. Go heavy, go often!

In my opinion this is still the missing component in a lot of athletes that are focused on summer or fall hundred milers or multi-days. It's hard to prioritize strength so far out from the event, but it takes months (and really consecutive seasons) of lifting for these adaptations to build. A focused and disciplined winter campaign of lifting will leave you recovering quicker and more durable in the following season. Plus, it's just plain FUN! 😁

10/17/2025

This one is long overdue, but who doesn't love a round of Flowstate Friday shout-outs!

Big love to everyone crushing their recent races: Colette tackled a tough Cuyamaca 100k course and got it done, Ian tackled his first 100 Miler distance in the Jura Mountains and got the finish, Todd Run "been training in Chamonix what do you expect" grabbed a huge 50k PR at Ruth Anderson, and Tracy Cone battled cold temps and getting off course at the Kodiak 100k.

Bravi to all! We see you out there killing it - now it's time to hit the gym. 😁

09/22/2025

Huge shout-out to Colleen Browne for sending the big Aosta loop and becoming une GÉANTE! Colleen was the first ever Tor de Lucas scholarship recipient to finish TOR on her first attempt, in a display of grit and grace that Lucas would have been so impressed with. But more importantly, Colleen went all in on the adventure and instantly became part of the Aosta Valley magic - she rode the high highs and low lows of the cols and emotions, making friends and giving hugs the entire time. BRAVA Colleen - this is an accomplishment of a lifetime. 💛

09/13/2025

IT'S GETTING REAL! Blasting off on a little adventure tomorrow in my favorite mountains in the world. It's already been a blast seeing everyone in our TOR extended family in Courma! Plus I haven't lost my 3 minute nap skillz... 😂

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2001 Allston Way
Berkeley, CA
94704

Website

http://www.flowstaterunning.com/

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