TRAIL RUNNING
Weekly Newsletter: Giving yourself an off-season
Last Sunday, I concluded my season with a historic half marathon (literally called the Historic Half Marathon).
I think I’ve often looked at this year’s races as somewhere within the ‘B’ tier, with no standout results, no podium finishes and no ‘A+’ days.
I’m inevitably hungry for what’s to come in 2026 and to put…
Historic Half Marathon – Race Recap
I don’t know what it is with my body. Why it always chooses the week of a race to get sick. Racing while sick isn’t easy, but I also need to get better at being uncomfortable. Here is what I learned from Vancouver’s Historic Half Marathon.
Weekly Newsletter – The Strava metrics that actually matter
Recently, I’ve noticed a wonderful trend with my fitness. My heart rate has continued to lower by the month, both on easy runs and workouts. Faster paces are more manageable than they’ve been in years. Yet Strava has continuously shown a downward trajectory in my “Fitness”. It’s easy to see that this isn’t correct. But…
Weekly Newsletter – The best fitness stems from a variety of stimuli
My greatest transformation this year has been really loving running on flat ground again. Running on roads in particular (which, actually, aren’t flat at all where I live), and the flatter paths that I might have previously avoided. And it’s completely showed up in my fitness! Here is why you need a variety of work…
Weekly Newsletter – Dealing with low motivation
As the 2025 racing season comes to a close and the distant goals of next year feel oh so far away, it’s important to continously check on your moitvation levels and ensure that you’re in a good place for when training starts to get serious again. Here is how you can resolve feelings of low…
Jackass 31K @ Javelina – Race Recap – Alone in the dark 🔦
I treated this trip like an adventure. I didn’t have an exact time or place goal. I just wanted to have fun. And despite all the darkness of the race, there was a whole lot of adventure light. Here is my race recap of my 4th place finish at Javelina Jackass 31K!
Weekly Newsletter – Constructing your 2026 Racing Calendar
As 2025 comes to a close, many of you have already given your racing plans for 2026 some significant and serious thought. After making sure you’ve taken enough time to celebrate the season that was, here is what you should keep in mind when constructing your 2026 racing calendar!
Weekly Newsletter: My favourite workouts of 2025
As the year starts to come to a close, I reflect upon my favourite workouts of 2025.
Weekly Newsletter – The biggest lesson I learned each year on the trails
As another year of training racing starts to approach its end, I reflect on the biggest lessons I’ve learned in each of my years in the sport of trail running so far!
Weekly Newsletter – Post-Race Blahs & Blues
After the high of a race, it’s inevitable that you may experience a low. Here is everything you need to consider to avoid falling into the trap of the post-race blahs and blues!
Training theories for a shorter, faster race
As I gear up towards my next few shorter races and coach many athletes doing the same, I wanted to share some thoughts on the training theories for a shorter race taken from my most recent training block – leading into the Harricana 28K.
Weekly Newsletter – The 80/20 Rule & Analyzing Heart-Rate Zones
If you’ve consumed any endurance content within the last few years, you’ve likely heard about the ‘80/20 rule’. It’s a great starting place, but requires a lot more nuance and knowledge of heart rate zones than at first glance. Here is how to analyze your own heart rate data, using examples from mine as a…
Ranking every shoe I tried in 2025
After using Saucony all my life, I became increasingly annoyed about how little the shoes lasted on the trails. As a result, I explored six different shoes from five different brands this year. Here is my ranking of all the shoes I’ve tried in 2025, from bottom to top!
Weekly Newsletter – The best reflective exercise I do before every race
This exercise works in written form for those that enjoy writing or journaling like me, but it can also simply be done as a visualization exercise.
My unsolicited takes on elite trail running culture & racing in Canada – 2025 Edition
Here’s an article no one asked for, and perhaps one that could spark debate and maybe even hate! But I’ve seen a lot of stuff this year that gives me pause, and none of it could make for an entire article on its own. So here are my top takes in the elite trail running…
Running slow on an easy run doesn’t make you slow
Running easy doesn’t make you a slower runner. It just makes you a smarter one. Here’s why!!
Lessons from my latest race – Harricana 28K
After competing in three 30K’s this year and trying to find a rhythm with them, I feel like I finally nailed one last weekend at the Harricana 28K. Here are some of my reflections post-race and what I will take with me moving forward into future races.
TRENDING TOPICS
Coaching Newsletter Confidence Fuelling Fun Health Healthy eating Hidden Gem Injuries Injury Prevention Injury Recovery My Journey Nutrition Personal Development Positive Mindset Positivity Races Recovery Running Self Development Trail Running Training Theory Ultra Running Weekly Newsletter
Individualized training and contrasting approaches for different athletes
My coaching philosophies have long centered around individualized approaches for success, even within team environments. I think you need to recognize what an individual has going on in their life, and not only who they are within their sport, but who they are outside of their sport. For an endurance sport this becomes even more…
My recipe for a good race
Last year, I arrived at the UTHC 42K Classique with a nagging knee injury, but in one of the most pressure-free states of my adult life. It was one of my best races ever. I now reflect upon how I can produce more races like this in the future, including my return to Harricana this…
Weekly Newsletter – The mentalities of the top trail runners in the world
When things happen in races that you can’t control, you need to stay present, and continue fighting the smart fight. This is what separates the top 1% from the top 0.1%.
Weekly Newsletter – Being intentional with cross-training!
Cross-training needs to be done with intentionality! Here is what to keep in mind on your days off from running.
Weekly Newsletter – Training (and recovering!) with a busy lifestyle
I know you’re checking the box when it comes to training! But are you checking the box when it comes to recovery? Here’s what you need to consider in order to recover properly within your busy lifestyle!
Shorter, faster, stronger: Why I’m going down in distance on the trails
When I decided to take up ultra running as a passion project in 2023, I had long seen myself as someone who would always be better going long. Long, and potentially, eventually, longer. But instead of going longer, I now have a burning desire to do something else. Go faster and shorter, and become stronger…
Trail Running – Coaching
80$ CAD per month! – The best price in 🍁
I work with runners of all abilities, helping you take your potential to the next level, while enjoying your time on the trails in the process.
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport. I’m a part-time professional trail runner for XACT Nutrition, competing in the top 1% globally.
I care about your development not only as an athlete, but as a person. I understand that running is one of only many things going on in your life and work to help you put the puzzle together.
This includes…
✅ An adaptive training plan based on what actually happens in your life and the specific needs of YOUR body.
✅ Feedback and open dialogue on every single training run and race.
✅ All-in-one strength, mobility and run coaching.
✅ Expert insights and advice into nutrition, recovery, and racing, for all levels.
WEEKLY TRAINING PLAN, DAILY FEEDBACK
Get a weekly training plan that can change based on the demands of your busy life, while receiving actionable coaching feedback after every training run. Grow into your ultimate potential as a trail runner while enjoying the process along the way!
I WORK WITH…
✅ Professional and elite trail runners competing for podium finishes and national team places.
✅ Busy moms and dads with demanding schedules that still want to show up strong and reinforce their love of running.
✅ Post-collegiate athletes making the transition into road running or trail running careers.
✅ Athletes working toward their first 50K, marathon, or trail race.
Reach out to Rhys!
Think I can help? Reach out for a free 45-minute consultation call.
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Why Rhys?
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport. I’m a part-time professional trail runner for XACT Nutrition, competing in the biggest races in Canada.
I have also worked with professional athletes, coaches and clubs through my sports performance consultation on TheMastermindSite.com, and love helping people improve their craft.
MENTAL SKILLS
Specializing in…
-> Positive psychology
-> Perfectionism
-> Confidence
-> Life outside of running
SPORTS PERFORMANCE
-> Speed development
-> Trail-specific development
-> Optimal training and optimal recovery strategies for your unique make-up
Do you want to?
-> Gain expert insights into fuelling, pacing, training and the mental side of performance?
-> Have a training plan tailored to your body and the specifics of your next race?
-> Become a SMARTER and faster runner on the trails?
-> Improve your strength and injury resilience, while prioritizing your long-term development?
-> Take your untapped potential to the next level?
Current Location: North Vancouver, BC
Brand: XACT Nutrition
Distances: Short-Trail / 50K / Sub-Ultra
Strava: Rhys Desmond | Profile
UltraSignup: Results
ITRA: Results
2025
4️⃣ Javelina Jackass 31K
4️⃣ Trail Coureur des Bois de Duchesnay 34K
6️⃣ Ultra-Trail Harricana 28K
🔟 Gorge Waterfalls 30K
☑️ Quebec Mega Trail 50K – National Championships
2024
🥇 Sulphur Springs 20K
🥈 Ultra-Trail Harricana 42K Classique
7️⃣ Quebec Mega Trail 50K
9️⃣ Gorge Waterfalls 50K
⏸️ Squamish 50K – National Championships
2023
🥇 The Bad Thing 50K
🥈 Falling Water Trail Marathon 42K
🥉 Sulphur Springs 50K
UTMB: UTMB Index
2026 Racing Plan:
⏭️ Run Ridge Run 25K ✅
⏭️ Vancouver Sun Run 10K ✅
⏭️ Trail des Collines 16K ✅
⏭️ Whistler Half Marathon 21K
⏭️ Alpenglow 35K
⏭️ Elphinstone Ascent 7K
⏭️ Squamish 23K ✅
⏭️ UTHC 30K ✅
⏭️ Canadian Championships – Vertical 7K & Classic Mountain 10.5K ✅
Race-Day Mantra:
✅ Be smart.
✅ Work hard.
✅ Have fun.
Weekly Newsletter
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Rhys Desmond 