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 ultras
• The 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 effort
• Why RPE gives athletes a sense of autonomy and body awareness that no metric can replace
• How to apply RPE to summer training when heat and humidity are tanking your pace and spiking your heart rate

Erin 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.

The Perfect Ultramarathon Training Plan (Spoiler: There Isn't One)

Wouldn't it be nice if you could follow a flawless training plan from start to finish and arrive at the start line perfectly prepared? Coach Erin Quinn is here to tell you the truth: life happens — and that's okay.

In this episode, Erin breaks down the three things that will actually make your ultramarathon training as strong as it can be:

1. A plan built for you — your base fitness, your goals, your lifestyle
2. Consistency — showing up 80–85% of the time beats heroic one-off performances every time
3. Writing down your wins — learning to reframe setbacks as progress

Erin shares stories from her own 100-miler training block (back spasms, a last-minute trip to NCAA swim nationals, and more), plus real wins from her athletes navigating nerve flare-ups, sharp knee pain, extreme heat, and altitude — and how they all made it to the start line anyway.

Whether you're training for your first 50K or your fifteenth ultra, this episode will help you give yourself some grace — and remind you that the most important thing is to start where you are.

Erin encourages listeners to reach out to her with comments at erinmaryquinn.com (or leave them here!)

If you're interested in applying for her 1:1 coaching you can reach her at that same email address to set up a free consult, or go to her website at erinmaryquinn.com or message her on Instagram @erinquinnultraruncoach

What if the most meaningful race of your life wasn't the biggest one — but the one closest to home?

In this episode, host Erin Quinn celebrates the 40th anniversary of the SOS — Survival of the Shawangunk's — a one-of-a-kind grassroots triathlon in New Paltz, New York that goes bike, run, swim, run, swim, run, swim, run through some of the most stunning terrain in the Northeast.

Erin shares the full story: the race's origins with founder Don Davis, her years of watching from the sidelines as a journalist and fan, her humbling first attempt at the Cape Cod offshoot (complete with a cop car sweeping her in dead last on the bike), a sprained ankle two weeks before race day, and the moment she finally crossed the finish line and heard the words — "You are a survivor."

This one is for anyone who has ever stood on the outside of something intimidating and wondered, "Could I actually do that?"

In this episode:

• What makes the SOS unlike any other triathlon in the world
• The history of a 40-year community institution
• Training on borrowed bikes, clip-in shoe disasters, and humble pie
• Why local, grassroots events deserve your support
• How to work your weaknesses and do something scary

🔗 Learn more: [sostriathlon.com

The GunksCast with Jeff Weiss & Glenn Lapolt, specifically they're deep dive into the race, its history and competitors in Episodes 1-9 [thegunkscast.com]📧 Coaching inquiries: [email protected] | or on her website at erinmaryquinn.com

Episode 21. Something's Gotta Give: The Truth About Balancing Life and Ultramarathon TrainingLet's get real: the idea that we can perfectly balance every area of our lives is a myth — and if you're drawn to ultramarathons, you're probably not a "moderation" person anyway.

In this episode, host and professional ultrarunning coach Erin Quinn gets honest about what it actually takes to train for an ultra while navigating the rest of your life. Drawing on her own journey — from a Division I ski team athlete, to a mom of three running on fumes, to a 15-time ultramarathon finisher in her "ultra era" — Erin breaks down why balance is an illusion, why women are so underrepresented in ultrarunning (hint: it's not a lack of drive), and what you can actually do to make training work in your real life.

In this episode:

• Why the "everything in moderation" myth is setting you up for failure
• The real reason women are disproportionately underrepresented in ultramarathons
• Practical tips for carving out training time — morning runs, lunch breaks, night runs, and more
• Why hiring a coach can save you more time than you think
• How to do an honest inventory of your time and decide what needs to go
• Why your ultra training might actually make you a better parent, partner, and person

Whether you're deep in the thick of raising kids, building a career, or heading into an empty nest, this episode will help you figure out if now is your ultra season — and if it is, how to make it happen.

"Start where you are, but make sure that you start."

Connect with Erin:📧 [email protected]🌐 erinmaryquinn.com📱 @ErinQuinnUltraRunCoach on Instagram & Facebook

Interested in one-on-one online coaching with Erin or her September Empty Nester Ultramarathon Program? Reach out through any of the links above.

If you loved this episode, please leave a five-star review, subscribe, and share with a friend who needs a little push to start!

And remember, Start Where You Are, But Start!

Episode 20: DIY Ultra Training Camp

Ever wish you could afford a fancy training camp to prep for your next ultramarathon? Coach Erin Quinn breaks down exactly how to build your own — no expensive retreat required.

In this episode, Erin walks you through the architecture of a DIY ultra training camp: how to structure your three (or five) days, how much volume to target based on your race distance, and how to simulate race conditions as closely as possible. From fueling and hydration practice to headlamp logistics and pole management, Erin covers the tactical details that can make or break your race day.

In this episode:

• Why removing daily life stress is as important as the miles themselves
• How to structure back-to-back long runs for 50Ks, 50-milers, 100-milers, and 200-milers
• The calorie-counting wrapper trick every ultra runner should try
• What to practice so race day feels like a rehearsal, not a surprise
• How a DIY training camp sets you up for the perfect taper

Whether you're chasing your first finish line or your next PR, this episode gives you a practical, coach-backed blueprint to show up to race day confident, prepared, and ready to start where you are