You signed up for a course. Train for that course. PR Run is course-specific training for trail and ultrarunners.

Why the course, not the distance?

A hundred on rolling dirt is not a hundred on a ridge at 10,000 feet. Mileage is a lazy proxy. Vert, grade, heat, and fuel are the work.

The runner who already entered a race. Western States. Hardrock. UTMB. The hundred in your backyard.

Start free at PR Trailhead. PR Peak is $30/month while the launch offer is open. Cancel anytime. See /pricing for the full comparison.

Start at PR Trailhead. First name, a handle, the race you entered. Start PR Peak when you want the full plan.

Which races are in the catalog?

The catalog carries every flagship 50, 100, and 200 mile race we could verify: Western States, Hardrock, UTMB, Cocodona, Leadville, Tahoe 200, and hundreds more. If your race is missing, we add it before your first plan runs.

Do you connect to Strava?

Yes. Strava sync flows into the desk: long-run signal, vert, and recent fitness feed the readiness dial and the finish-window model. You approve the connect at onboarding.

How do you calculate my finish window?

The desk maps your recent long-run and vert against the course profile, the field's historical finisher distribution, and cutoffs. It publishes a low and high finish time, not a false single number.

Can I cancel anytime?

Yes. Cancel anytime from the Stripe billing portal. Access continues through the end of the paid billing period, and your training history stays saved.

Does the plan adapt when I miss a week?

Yes. Missed workouts get folded back into the block; the plan rebalances the next long run and the block goal instead of stacking miles on a tired week.

Where should I stop for foot care at Bootlegger 100?

Bootlegger 100 mile 20 at mile 20, Finish Georgia at mile 100. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.

Which section of Bootlegger 100 wrecks feet?

Mile 88 to 91 drops 1,000 ft at 6.2 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.

How many sock changes for Bootlegger 100?

Plan one at every foot stop you have access to, and carry one spare pair beyond that. 100 miles inside 35 hours is long enough that dry socks are faster than the five minutes they cost.

What goes in my vest for Bootlegger 100?

20 miles between stations at the widest gap. Carry what you need to fix a hot spot alone. Tape, two wipes, a blister patch, and a small tube of lube covers a hot spot without waiting for crew.

How do I stop blisters at Bootlegger 100?

Start from the biggest threat on this course. 100 miles inside a 35 hour limit. Every hour adds shear, swelling, and sock saturation. Fit the shoe with room for swelling, pretape the spots that have blistered on you before, keep grit out, and change socks at every stop you have access to. Blisters come from pressure, friction, and moisture, so remove whichever one this course hands you the most of.

What foot care kit should I pack for Bootlegger 100?

Beyond the standard kit, this course calls for pretape for toes and heels, vest foot kit you can use alone, light you can tape by, half size up in the crew bag. Long descents load the front of the shoe and lift the heel.

What shoes work for Bootlegger 100?

75% trail / 20% dirt road / 5% paved at technicality 5/10 points toward Inov-8 Trailfly Ultra G 300, Nike Zegama 2, Topo Athletic Ultraventure 4. Whatever you pick, race it on a long run first and leave room for feet that swell over the back half.

Bootlegger 100 Foot Care Plan

Threat matrix

What Bootlegger 100 does to feet.

Every line below is computed from published course data or written by PR Run and labeled as such.

Hours on feet100 miles inside a 35 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
Total descent load16,300 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
Long aid gaps20 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
Downhill shearMile 88 to 91 drops 1,000 ft at 6.2 percent average grade. Toes hit the front of the shoe, heels lift.Course data
Night hoursA 35 hour window means hours of taping in the dark with cold hands. Practice it that way.Course data

Downhill shear

Where gravity works on your toes.

Sustained descents pulled straight from the elevation profile. Pretape before these, not after.

DOWNHILL SHEAR16,300 FT OF LOSS

The schedule

Where you sit down and take the shoes off.

Set your goal time. The clocks, the stop plan, and the kit all move together.

FOOT STOP SCHEDULE35H CUTOFF

Kit deltas

What Bootlegger 100 adds to the standard kit.

Pretape for toes and heelsLong descents load the front of the shoe and lift the heel.
Vest foot kit you can use aloneThe widest gap is long enough that a hot spot becomes a blister before the next station.
Light you can tape byTaping in the dark with cold hands is a different skill than taping at your kitchen table.
Half size up in the crew bagFeet swell over the back half. A tight shoe at midnight ends races.

Shoes

What survives this course.

Matched on terrain, technicality, and distance. Fit still beats every spec, so try them on a long run first.

Run the shoe finder on your own numbers

Crew

What your crew needs on paper.

Two plates. On the left, the race-specific notes that never make it into the standard script. On the right, the printable card your crew reads at two in the morning under a headlamp.

Race day notes

Crux near Three gap crossings on the Georgia ridgeline near mile 65. Plan foot work before the field splits.
Surfaces: 75% trail / 20% dirt road / 5% paved. Match lugs and tape adhesion to the dominant surface.
Air band 40°F to 75°F. Crew should carry dry socks and skin lube when heat or rain is in range.
Cutoff 35 hours. Longer stops only where the schedule has real buffer.
Educational only. Test every tape, sock, and shoe combination on long runs before race day.

Where you sit down

Bootlegger 100 mile 20MI 20
Finish GeorgiaMI 100

Print card

A single sheet your crew reads at two in the morning: the stop script, the mandatory kit, and the calls that pull the runner. Print it, laminate it, staple it to the drop bag.

Crew foot care card

Station script. Three to eight minutes if organized.

Runner sits. Shoes and socks off both feet.
Inspect: hot spots, maceration, nails, blisters.
Clean with wipe. Pat completely dry. No tape on damp skin.
Treat hot spots first. Drain blisters only if necessary with clean technique.
Fresh socks. Relace shoes. Runner stands and tests before leaving.

Mandatory kit

Leukotape, kinesiology tape, wipes, blister patches, moleskin
Scissors, nail clippers, lubricant, powder, spare socks (2+)
Antibiotic ointment, gloves, cohesive wrap, small towel

When to pull runner: spreading redness, loss of feeling, gait collapse, unmanageable pain.

PR Run · pr.run/foot-care

FAQ

Bootlegger 100 foot questions.

01
Where should I stop for foot care at Bootlegger 100?
Bootlegger 100 mile 20 at mile 20, Finish Georgia at mile 100. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.
02
Which section of Bootlegger 100 wrecks feet?
Mile 88 to 91 drops 1,000 ft at 6.2 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.
03
How many sock changes for Bootlegger 100?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 100 miles inside 35 hours is long enough that dry socks are faster than the five minutes they cost.
04
What goes in my vest for Bootlegger 100?
20 miles between stations at the widest gap. Carry what you need to fix a hot spot alone. Tape, two wipes, a blister patch, and a small tube of lube covers a hot spot without waiting for crew.
05
How do I stop blisters at Bootlegger 100?
Start from the biggest threat on this course. 100 miles inside a 35 hour limit. Every hour adds shear, swelling, and sock saturation. Fit the shoe with room for swelling, pretape the spots that have blistered on you before, keep grit out, and change socks at every stop you have access to. Blisters come from pressure, friction, and moisture, so remove whichever one this course hands you the most of.
06
What foot care kit should I pack for Bootlegger 100?
Beyond the standard kit, this course calls for pretape for toes and heels, vest foot kit you can use alone, light you can tape by, half size up in the crew bag. Long descents load the front of the shoe and lift the heel.
07
What shoes work for Bootlegger 100?
75% trail / 20% dirt road / 5% paved at technicality 5/10 points toward Inov-8 Trailfly Ultra G 300, Nike Zegama 2, Topo Athletic Ultraventure 4. Whatever you pick, race it on a long run first and leave room for feet that swell over the back half.

Educational only. Not medical advice. Persistent pain, infection, or numbness: see a podiatrist or sports medicine clinician.

Back to the full foot care guide

Train for it

Feet get you to the finish. The plan gets you there on the clock.

Foot care is one system on Bootlegger 100. Climbs, descents, heat, fueling, and cutoffs are the rest of it.

Train for Bootlegger 100 Shoe finder Course readiness score Tools