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 Rocky Raccoon 100 by USWE?

Rocky Raccoon 100 by USWE mile 20 at mile 20.2, Rocky Raccoon 100 by USWE mile 40 at mile 40.4. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.

How many sock changes for Rocky Raccoon 100 by USWE?

Plan one at every foot stop you have access to, and carry one spare pair beyond that. 101 miles inside 30 hours is long enough that dry socks are faster than the five minutes they cost.

What goes in my vest for Rocky Raccoon 100 by USWE?

20.2 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 Rocky Raccoon 100 by USWE?

Start from the biggest threat on this course. 101 miles inside a 30 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 Rocky Raccoon 100 by USWE?

Beyond the standard kit, this course calls for vest foot kit you can use alone, light you can tape by, half size up in the crew bag. The widest gap is long enough that a hot spot becomes a blister before the next station.

What shoes work for Rocky Raccoon 100 by USWE?

85% trail / 15% dirt road at technicality 5/10 points toward Craft Nordlite Ultra Pro, Altra Olympus 2, New Balance Fresh Foam X More Trail V3. Whatever you pick, race it on a long run first and leave room for feet that swell over the back half.

Rocky Raccoon 100 by USWE Foot Care Plan

Threat matrix

What Rocky Raccoon 100 by USWE does to feet.

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

Hours on feet101 miles inside a 30 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
Long aid gaps20.2 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
Night hoursA 30 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 SHEAR4,800 FT OF LOSS

No sustained descent long enough to shear skin on its own. Friction here comes from time on feet, not gravity.

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 SCHEDULE30H CUTOFF

Kit deltas

What Rocky Raccoon 100 by USWE adds to the standard kit.

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 Rooty Hunstville State Park loops in February humidity near mile 65. Plan foot work before the field splits.
Surfaces: 85% trail / 15% dirt road. 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 30 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

Rocky Raccoon 100 by USWE mile 20MI 20
Rocky Raccoon 100 by USWE mile 40MI 40

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

Rocky Raccoon 100 by USWE foot questions.

01
Where should I stop for foot care at Rocky Raccoon 100 by USWE?
Rocky Raccoon 100 by USWE mile 20 at mile 20.2, Rocky Raccoon 100 by USWE mile 40 at mile 40.4. 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
How many sock changes for Rocky Raccoon 100 by USWE?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 101 miles inside 30 hours is long enough that dry socks are faster than the five minutes they cost.
03
What goes in my vest for Rocky Raccoon 100 by USWE?
20.2 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.
04
How do I stop blisters at Rocky Raccoon 100 by USWE?
Start from the biggest threat on this course. 101 miles inside a 30 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.
05
What foot care kit should I pack for Rocky Raccoon 100 by USWE?
Beyond the standard kit, this course calls for vest foot kit you can use alone, light you can tape by, half size up in the crew bag. The widest gap is long enough that a hot spot becomes a blister before the next station.
06
What shoes work for Rocky Raccoon 100 by USWE?
85% trail / 15% dirt road at technicality 5/10 points toward Craft Nordlite Ultra Pro, Altra Olympus 2, New Balance Fresh Foam X More Trail V3. 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 Rocky Raccoon 100 by USWE. Climbs, descents, heat, fueling, and cutoffs are the rest of it.

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