The Long Run Podcast can help you go from running a marathon to possibly running a 100 mile race.  Sound daunting? Impossible?  Like launching a new business, you have no idea the risks and uncertanties in front of you?  Overweight?  

That's all ok. 

Israel used to be a 230 pound sendintary truck driver who couldn't run a mile.  But after a Israel and Emily in Walescouple years of dedication, learning to to properly and effectively run 5km, 5 miles, 10 miles, a half marathon, and marathons, he knew that same hard work and dedication could lead him to one day finishing a 100 mile race non-stop.  

There are many plans out there no how to run a marathon.  But trying to run 4 marathons in a row isn't just running quadruple the distance.  There are dozens of variable that come into play when attempting to run that far.  Fueling, feet, muscle breakdown, carrying food, hydration, elevation, fatigue, loss of clear consise thinking, sleep depravation, weather, equipment, shoes, electorlye balance.  The body can get away with running 26 miles in a few hours, but you cannot wing a 100 mile race.  

Israel and Emily can help with training, planning, nutrition guidance or whatever it takes to get you across that finish line after completing a 100 mile journey on foot.  Do the impossible. Run 100 miles. 

  • Coaching
  • running long
  • race management
  • planning
  • training log
  • Marathon to ultramarathon
  • marathon to 100 mile finisher in 1 year
  • nutrition
  • sleep deprivation
  • fatigue


Running 100 miles, or attempting to run for hours at a time takes time months, sometimes years.  It does not happen overnight.  Significant risk or injury to your body may and probably will occur if you attempt to train for and run long distances without a good foundation first.  

Israel or Emily are not elite or sponsored runners, nor is are they professional, but do offer advice through experiences and what we have learned along the way.  

Israel 2009-2013


Here's an article I wrote on May 13, 2011 for my Coaching Leadership [Master’s / Gradualte level] course. by Israel Archuletta


 Coach Al Carius began a successful collegiate cross-country and track program at North Central College in Illinois in the 1960s with the philosophy that runners must "Run for Fun and Personal Bests." His style of taking individual runners and letting them have fun in training and racing allowed his runners to run quickly posting quick times in competition.   Runners are unique to team sports as it is the individual who is responsible for the outcome of the team.  However, Coach Carius has repeatedly created great teams of individuals by letting them have fun and enjoy being part of a team.  This paper explores Carius' philosophy and strategies he's used in implementing it.  The author also has a similar philosophy in coaching running athletes. His desire to ensure athletes enjoy the journey without just focusing on the ultimate goal is explored.

 Al Carius: Run for Fun and Personal Bests

 Running is not often seen as a team sport.  After all, it is the individual who is seen as responsible for the collective outcome of a sports program's win or loss.  Getting these individuals to think and work as a team can be a challenging task.  North Central College's men’s cross-country and track head coach Al Carius seems to have mastered this lost art of weaving individual runners abilities together towards a collective team effort to win.  Unlike basketball or football where the individual must use his or her skills for the good of the team, runners successes come as individuals competing individually against opponents from rival schools.  Coach Carius' ability to create a successful running program unmatched anywhere in the country comes from his ability to take runners and let them have fun.  He coaches by the philosophy: "Run for Fun and Personal Bests."

             In a world of multi-million dollar sports revenue deals trying to lure viewers and advertisers at the collegiate level, Coach Al Carius keeps his runners happy by letting them have fun, and then getting personal best times.  If athletes show up for practice because they have to be there, or they get to a point where running is no longer fun, then maybe they have the wrong mindset to be on Coach Carius' team.  Running is about having fun. Enjoying the experience.  Learning how to use skills to better a finishing time.  It is not about individual glory.

             After North Central won its 32nd consecutive College Conference in 2005, Coach Carius said the success of the team was by "keeping it fun." It wasn't about the star runner.  A physically disabled runner who finished 76th of 79 runners contributed just as much effort to the team.  Coach Carius said of this runner, "He limps with every step he takes, and I wouldn't trade him for anybody. He's an inspiration to everybody on the team. He likes to run and get better" (Chicago Sun Times, 2005, 1).   Coach Carius did not revel in the glory of his quickest runner, instead the coach kept to his beliefs that the runners were there to have fun and then to run their best.  The slower athlete truly had fun as that day and as a by product ran his personal best.

             Authror Mark Guthrie spoke learned from Al Carius "how to incorporate fun into sort and how to allow this fun to evolve into a passion for the sport, thereby helping athletes attain lofty goals.  Coach Carious showed me the value of allowing the development of all athletes" (Guthrie, 2005, 5).  As coaches develop their own philosophy toward nurturing athletes, allowing them to have fun is a key trait to success.  Much as a parent needs to allow children to have fun and let them be kids, so a coach must allow the athlete to have fun and enjoy his reason for being there.  Running may be one of the most physically demanding and draining activities in all sports, so to have fun along the way helps keep athletes' motivation high.

             When a US Congresswoman honored Coach Carius in 2010, he again did not speak of individual successes, but focused on the effort of the entire team. "These guys have been unified all year long, they've believed in each other, and they've run for each other.  It takes everybody. No one individual can beat a team, and no one person can make a team. These guys have believed that, and believed in their process" (Congresswomen Biggert, 2010). Coach Carius's belief in his runners as a team, allowing them to have fun in their training, and desire to keep their spirits high all contributed to their victories.

             What Coach Carius has used to for his teams in over 30 years is very similar to my own philosophy in coaching other runners.  I believe that runners must enjoy the journey to get to their goals, not just achieving the goal itself.  When a runner spends months and sometimes years training for their first marathon, they must learn to enjoy the journey and training getting them to that ultimate goal of finishing a marathon.  If aspiring athletes do not enjoy the journey, then their effort is usually lackluster and their performance is usually poor. 

             The journey itself is never only about success.  I tell runners who are serious about training with me to be prepared to "experience the joys, pains, trials and triumphs of this adventurous journey." There will be failures, disappointments and pain from running long.  But the joys and triumphs will also come with enjoying the journey and having fun.  When failures and disappointments occur, the athlete is more receptive to learning and willing to engage with the coach.  To only focus on victory or the big accomplishment is only part of the process.  Each day, each practice, and each run gets them a little closer to their goal.


            As I make sure the athletes I work with are enjoying their journey, so too did Coach Carius allow his athletes to have fun and then they would achieve their personal bests.  Without that joy, drive, and determination to have fun in their running with a purpose, Coach Carius' athletes would just be individual athletes trying to obtain their own glory.


Biggert, Congresswoman Judy. 2010. Honors North Central College Cross Country Champions: Presents Resolution Congratulating Naperville Athletes on NCAA Victory. Retrieved from,22&itemid=358

The Chicago Sun-Times. (November 3, 2005 Thursday). North Central Runners in League of Their Own.

Guthrie, Mark. 2003. Coaching Track & Field Successfully. Human Kinetics. 5.

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