ABOUT THIS EPISODE
The Superior 100 returns September 11, sending runners point-to-point across Minnesota’s North Shore on the Superior Hiking Trail from Gooseberry Falls to Lutsen. Eight-time finisher Aaron Hansen joins Tanner and Garrett before his ninth attempt to break down what makes Superior one of the defining 100-mile races in the Midwest, and what it takes to finish the, sometimes grueling, race.
We talk through the course section by section, from the opening miles out of Gooseberry through Split Rock, Beaver Bay, Silver Bay, Tettegouche and County Road 6; into the night through Finland, Sonju Lake and Crosby-Manitou; and through the final push over Carlton Peak, Moose Mountain and Mystery Mountain before the Poplar River and the finish at Lutsen.
We also discuss:
Why the first 20 miles can wreck a runner’s race, and how historical splits can tell you when you’re moving too fast
Training for Superior’s roughly 17,000 feet of climbing when you don’t live in the mountains, including why Aaron puts so much emphasis on downhill strength and consistent mileage
Where the course gives runners chances to move, where it punishes them, and why Crosby-Manitou can completely change the race
Crewing and pacing Superior, when Aaron likes a pacer behind him, what a good pacer actually does, and why the runner still has to “own your own race”
Problem-solving after 50, 70 or 90 miles: fueling problems, trail math, sleep deprivation, bad stretches and deciding which problems actually need to be fixed
The 2026 field, Neal Collick’s 18:56:02 course record, defending champion Jacob Wortman, Tyler Morey and Tyler Kobliska making their 100-mile debuts, Andrew Warg, Shannon Hogan — and Jessie Diggins taking on Superior
Plus, backyards:
Aaron gives his take on the growth of backyard ultras, why the format works for runners at completely different ability levels, what went wrong for him at Elm Creek this year, and whether we’ll see him back for a fifth straight appearance.
If you’re running Superior, pacing or crewing someone on the North Shore, or just want to understand why runners keep coming back to this trail year after year, you’re in the right place.
Links
Superior Fall Trail Race — https://www.superiorfalltrailrace.com/
2026 Superior 100 participant guide — https://www.superiorfalltrailrace.com/100-mile-info/
Superior course maps, aid station chart & crew directions — https://www.superiorfalltrailrace.com/maps-and-data/
Superior 100 GPS / GPX files — https://www.superiorfalltrailrace.com/gps-gpx-files/
Superior crew & pacer information — https://www.superiorfalltrailrace.com/crew-pacer-family-member-spectators-information/
Superior 100 results & historical finishes — https://www.superiorfalltrailrace.com/100-mile-results/
Kevin Langton’s detailed Superior 100 course description — https://www.superiorfalltrailrace.com/superior-100-detailed-course-description-written-by-kevin-langton/
Rocksteady Running — https://www.rocksteadyrunning.com/
#Superior100 #SuperiorHikingTrail #Ultrarunning
