PRG Newsletter – July 2026

July 2026 Performance Running Gym Newsletter

Black Hills 100 Recap

The Black Hills 100 is a premier ultramarathon in South Dakota that follows a 52-mile route from Sturgis to Silver City before reversing directions for an out-and-back course totaling 105 miles. The route includes mountain terrain, rocky sections, smooth trail, major elevation changes, and long stretches of challenging running.

The experience is about more than the race itself. Running long distances in places like the Black Hills can create a strong sense of gratitude and perspective, reminding runners to appreciate the opportunity to train, compete, and experience challenging environments with friends and the running community.

West 7th Community Group Run & Ice Cream Social

Tuesday, July 28 from 6-8pm

Join PRG for a free community group run and ice cream social in St. Paul. Participants can choose between a 4 or 6 mile run or a 2 mile walk, followed by frozen treats, a raffle, and time with friends.

Tuesday Night Trail Group Runs with The Loppet Foundation

Every Tuesday at 6:30pm at Theodore Wirth Park

PRG is excited to continue hosting the Loppet Run Club’s Tuesday Night Trails. Join coaches for a 4 or 6 mile run through Theodore Wirth Park, with pace groups ranging from walk/jog to approximately 10 minute miles.

Trainer Tips: Setting SMART Goals

Training and racing can be more effective when runners define clear and specific goals. One way to do this is by using the SMART goal framework.

Specific: Your goal should target a clearly defined objective rather than something vague.

Measurable: A good goal should include something you can track, such as pace, mileage, weight, repetitions, or race time.

Achievable: Your goal should challenge you while still remaining realistic based on your current fitness and experience.

Relevant: Your goal should align with what you are currently training for and support your broader athletic goals.

Timely: Give yourself a target date or deadline so you have a clear timeframe and motivation to work toward your goal.

Classes & Group Runs

Stronger, Faster Evening Bootcamp: Evening strength sessions are available at Performance Running Gym.

PRG Run Club: Free group runs are held every Wednesday at 6:00pm from the PRG lobby.

Tuesday Night Trail Runs: Trail runs are held every Tuesday at Theodore Wirth Park at 6:30pm.

Going Ultra: Racing Beyond 26.2

More runners are looking beyond the marathon toward 50K, 50-mile, 100K, and 100-mile ultramarathons. Success in ultra running depends on more than endurance alone. Training, fueling, durability, recovery, gear, terrain, and race strategy all become increasingly important as distance increases.

What Stands Between You and the Finish Line?

Three major factors determine whether an ultra goes well: fueling, durability, and strategy. Runners need enough energy to keep moving for hours, enough physical durability to withstand the distance, and a plan for pacing, terrain, weather, and unexpected challenges.

Training and Periodization for Ultras

Most ultrarunners benefit from building an aerobic base first and then adding race-specific training, hills, strength work, longer runs, and back-to-back training days. Recovery remains essential as total training volume increases.

Fueling for Ultras

As race duration increases, nutrition becomes increasingly important. Runners should practice fueling during training and determine what combination of carbohydrates, calories, fluids, and electrolytes works best for them before race day.

Gear and the Mental Game

Comfort becomes increasingly important over long distances. Runners should plan for weather, hydration, footwear, lighting, and other race-day needs. Mental preparation also plays a major role, especially during difficult sections of an ultramarathon.

Building Your Race Day Plan

Set clear goals for race day, create a fueling strategy, plan for aid stations and weather, and prepare for unexpected challenges. A flexible race plan can help runners adapt as conditions change.

Recent Podcast Episodes

PRG’s podcast features conversations and training advice for runners and endurance athletes. A featured episode on cross training for runners discusses why runners should consider cross training, different types of cross training, strength training, and how these tools can help runners become stronger and reduce injury risk.

Refer a Friend and Help Grow the PRG Community

PRG members are encouraged to refer friends who may benefit from training, coaching, and the Performance Running Gym community. Referral benefits may include introductory offers and coaching sessions for new members.

Get Featured in the PRG Newsletter

Have an upcoming event, local business, or community activity you’d like featured? PRG welcomes submissions for future newsletters and opportunities to support the local running community.