Tell us a little about yourself
My name is Gregg Fergot. I started running regularly in my late 30’s when I moved to NYC and joined the New York Flyers running club and registered for the NYC Marathon. I immediately fell in love with the distance and soon qualified for and ran Boston (10 Finishes) and started running marathons across the country with 32 States now tackled successfully. In 2023 my wife asked me to pace her for her first 100M Trail Run and I immediately fell in love with it and successfully ran the same race in Nov of 2023. I immediately registered for several more 2024 trail ultra’s.
How did you first hear about Fluid Running and what drew you to want to try it?
In late December of 2023, I jumped into Week 4 of a very aggressive road marathon training program with NO build leading into it, and ended up with a stress fracture of the tibia. I remember this ALL TOO WELL as it was the week after Christmas and my entire running year felt like it was already a BUST! I had planned two early road marathons including Boston and then the Bryce Canyon 100M (May), Oregon 200M (August), Flagstaff to Grand Canyon 100M (September) Trail Races. By the time I was diagnosed in Mid January, it was clear that I would not be doing ANY RUNNING for the first 10 weeks of the year, which would impact my first three races.
Hopeless, I reached out to an old running coach at Runners Connect and he immediately gave me hope and a path forward recommending deep water running with Fluid Running. He advised that not only could I immediately start working out, but that I wouldn’t have to lose any running fitness. I ordered the system right away from Fluid Running and that’s how I met Jennifer. I made an error ordering it and she immediately responded to my frustrating e-mail to remedy it.
What were your initial thoughts and feelings about trying Fluid Running as a significant part of your training regimen?
I have to admit that I was pretty desperate and at the same time, quite suspect of the deep water running experiment. Especially that it could provide similar fitness outcomes. As I recall, I took to it very quickly and soon ordered additional, longer and more run focused workouts. My running coach had a pretty aggressive plan that had me in the pool 5-6 days a week for the first 4 weeks. Then, continued for another 4 weeks with Fluid Running with a bit of elliptical and stationary bike mixed in. I remember commenting to my wife how spent I felt after hard workouts, yet it also felt like I had gotten a massage on my legs. That hydrostatic pressure!
How did you structure your training plan for your Ultra incorporating Fluid Running?
After the initial 4 weeks, my 100M 18 Week training plan kicked in, so I tried to follow it with all Fluid Running, and elliptical/Stationary Bike. For example, if my 100M plan called for a 4-hour endurance run, I would do 1-hour elliptical and then 3 hours in the pool. I was never concerned about too much time in the pool, because while it exhausted me, I never felt pain in any of my bones or joints.
To simulate the hills, I would lean forward and lift my legs a bit more. On a workout like “Take The Long Way Home“, I would alternate the 7 miles of running one mile at a time, hills, flat, hills, Flat… I do the same on the 10K race, Hills, F, H, F.
Were there any challenges you faced while transitioning from land-based running to primarily water-based training?
I really haven’t noticed any unique challenges with Fluid Running vs. land based training. It’s now just getting in the pool vs. stepping out the door…once you do either, you’re so glad you did. Advantages to Fluid Running that I would note is that rainy days on trails is a muddy mess, and dangerous with regards to injuries. Rainy days in the pool is pure Joy…like playing in the rain as a kid.
What specific benefits did you notice in terms of endurance, strength, and injury prevention?
Some of the benefits that I’ve realized include, pushing my heart rate higher as I have no fear of injury, improved (faster) cadence since I’m so focused on cadence and form in the pool as I don’t have to watch where I’m going, and better recovery.
In 2024, I felt like my endurance was better than ever, because I didn’t miss any workouts. If my legs were sore, I would hit the pool, but didn’t miss workouts. Also, because I spent almost 2 months off the trails, my legs felt as fresh at 61 as they ever have. That was really the case for most of 2024. I ran injury and pain free, except for a late season ankle sprain (sustained when I was walking and not paying attention in my last 100M).
Can you Tell us How you Performed in your Races Last Year?
Boston (April) As I mentioned, I suffered a stress fracture in December 2024. I had a clear MRI before Boston, but decided to pass as my focus had shifted to Trail Running. There is NO DOUBT that I could have run a very fast Boston based on the Fluid Running Protocol that I had followed during recovery. In April I felt stronger than I had in years!
Bryce Canyon 100M (May) This is Vacation Races most challenging 100Miler. While I struggled with Nutrition, I still hit my “A Goal” of 30 Hours and First Place in my Age Group.
Rio Grande 100M (August) This is one of the Harder 100M in the Country. The average elevation is 10,500ft and we topped 12,500ft four times. I was the only Finisher over 45 years of Age and finished 6th Overall in 32:06. Only 15 of 34 finished in the 36 hour time limit.
Flagstaff to Grand Canyon 100M (September) – One month after Rio Grande 100M, I toed the line again and Finish in 30:24. 60 Finished and 48 Did Not Finish prior to Cutoff.
What’s your favorite Fluid Running workout and why?
I’ve mentioned my favorite workouts which are the longer run sets, but another favorite is the 10K Run. Jennifer’s narration of this workout gets me really excited and pumped. For some reason, I feel like I’m in Central Park again racing the Central Park Loop just like the old days. I’m always amazed at how hard I push myself on the back half of that workout. I’m typically totally spent after this one.
What would you say to other runners, especially those dealing with injuries, or looking to enhance their training, about the benefits of Fluid Running?
Thanks to Fluid Running, I’ve never missed a start or finish of a race due to injury. I really listen to my body and take recovery very seriously. Fluid Running is now a STAPLE of my training program, and it gives me HOPE that I’ll be enjoying racing for not only years, but decades! As I gaze down the road, I see Fluid Running becoming a larger portion of day-to-day training which should allow more years of actual racing. If you’re injured, Fluid Running is a no brainer, but as far as I’m concerned Fluid Running will keep me off the injured list!