For the love of running: John Raneri

John Raneri is a Mckirdy Trained Athlete and Coach out of Flagstaff, Arizona who boasts a 1:01:51 Half Marathon PR and a 2:12:33 Marathon PR! John’s passion for running and edge to push his boundaries are like no other.

For the love of running, John is willing to take risks and bet on himself.

He truly has a hunger for the sport that has led him to make consistent progress over the years to become one of the best long-distance runners in the country.

We got to ask John a few questions as he embarks on the next challenge in his running career - the Black Canyon 100k!

What Made you choose to do Black Canyon 100k?

Honestly, I was looking to mix things up! The focus on training for and racing your best marathon requires being dialed in almost constantly. The mental and physical energy required to balance the entire bulk of work is quite challenging. Simply running and not worrying about splits is refreshing. I’m still working and challenging myself in the process. As a whole though, this build feels more laid back. It’s been a nice change in pace so far!

Secondly, what has called you to this distance?

Even though I have unfinished business in the marathon, the ultra distances are calling my name. My greatest strength and weakness is the ability to operate at a high percentage of my heart rate for a really long time. I have the ability to suffer and go to dark places when necessary. In the past, it has both helped and hindered me. It’s a double-edged sword. I can’t think of another event (besides the marathon) that precisely fits so well with my skill set.

What’s the biggest change that you’ve had to make (mentally or physically) for preparing for the 100k?

The most drastic change we’ve made is incorporating longer runs with more frequency. McKirdy and I have experimented with long doubles such as 24 and 12 (yes, on the same day) and multiple 20-plus mile runs within a week. On the flip side, recovery days after monster efforts have been very pedestrian. Even while focusing on long aerobic running, we’ve still found a place for speed work in order to maintain leg turnover.

Is there any relearning you’ve had to do?

Yes! This is my first training block where I’ve worn a reliable heart rate monitor and I’m already receiving positive feedback thus far. In my opinion, the keys to success for any distance marathon and over are effort, nutrition, and hydration management. Effort management is accomplished by knowing what feels like the correct perceived effort and how that effort lines up with goals set on that day. Complimentary data gathered through a reliable HR monitor backs up perceived effort. I’m confident I know where my limitations lie. Second, nutrition has always been my strong suit. Even while racing CIM, I was able to take in 750-800 calories over a two-hour block. Lastly, hydration is certainly my weakest area and at BC it’ll be very crucial, especially with rising temperatures later in the day. As of now though, I have a strong idea of how much fluid is necessary to drink between aid stations.

Outside of your outcome goals, what are you looking to find within yourself out there?

That’s a good question! I’m simply looking for the best out of myself on that day. I hope I can go to a dark, dark place, and make tough decisions when I need to at the moment. And if I can push through those moments of doubt, I know I’ve succeeded regardless of the outcome.

Lastly, is there a unique story or experience of note that you’ve had within this training block?

Specifically, I can think of a few. I’ll share one story though. In training run out in Paris, I got VERY lost near the Seine where it snakes around and shoots north. Luckily I had my phone on me and threw on the GPS. To this day, I have no clue how I ended up in Clichy. All I could do was laugh and find my way back to the Latin Quarter. And because I was running fast enough, I found myself commuting back in the bike lane. I distinctly remember that day too because I had the best cut of sirloin and glass of red wine of my life that night. A proper way to celebrate an epic day I suppose!