Lima Bean 5K

The Trail Collective: run. move. fuel. | powered by Medved

April 11 & 12, 2026

Mendon Ponds Park | Stewart Lodge

This is not a race, not a retreat. It is an immersive trail running clinic built to help you move better, build durability, and train with intention.

The clinics include:

• Challenging movement

• Real conversations

• Practical takeaways

• Post run snacks

• Mid-day meal to enjoy with fellow trail runners

• Swag bags

Saturday | Women’s Clinic Day

8:00 AM to 1:30 PM

An instruction-forward day designed for women who want to understand their bodies and train with clarity.

The Experience

1-Hour Guided Educational Trail Run

• We will offer multiple groups, so every participant feels supported and appropriately challenged.

• Foundational Group – Designed for those who want to pause, ask questions, and break down trail mechanics. We will discuss footing, climbing and descending techniques, trail awareness, and stewardship. This group prioritizes learning over pace.

• Progression Group – For runners who want education woven into a more continuous effort; fewer stops and more opportunities to challenge the terrain.

Demo & Fit with HOKA

• Test the Challenger 8 and Speedgoat 7 with proper fitting provided by the team at Medved. Learn how footwear functions as a tool, not a trend.

Tendon Resilience & Performance Session with Dr. Mitch Long, Rove Chiropractic

• Why mileage alone does not create durability.

• How strength improves force control and running economy.

• Walk away with a simple, realistic strength progression you can start immediately.

Female-Specific Nutrition Education with Natalie Thompson, Certified Dietitian Nutritionist & Certified Lifestyle Medicine Coach

• Hormonal fluctuations across the menstrual cycle and perimenopause.

• Bone health considerations, iron deficiency, RED-S, and what to watch for.

• Fueling differences between easy days and hard efforts.

• Enjoy an athlete specific meal prepared by Natalie.

Sunday | Open Clinic Day

8:00 AM to 1:30 PM

Sunday delivers the same intentional experience for men and women who want to move smarter and train with purpose. Instead of a deep dive into nutrition, the afternoon shifts to gear-focused reviews and practical equipment guidance to help you make confident, informed choices for the trail.

The Experience

Guided Educational Trail Runs

• We will offer multiple groups, so every participant feels supported and appropriately challenged.

• Foundational Group – Designed for those who want to pause, ask questions, and break down trail mechanics. We will discuss footing, climbing and descending techniques, trail awareness, and stewardship. This group prioritizes learning over pace.

• Progression Group – For runners who want education woven into a more continuous effort; fewer stops and more opportunities to challenge the terrain with skill development led by Cole Crosby

Demo Run Education with HOKA

• Learn the difference between hybrid and trail specific shoes. Understand why the brand was born on dirt, not pavement.

• Demo the Challenger 8 and Speedgoat 7 with a proper size fit with the Medved staff.

Strength for Runners Who Aren’t into Strength Dr. Mitch Long, Rove Chiropractic

• Build durability without living in the gym.

• Understand stress versus capacity.

• Implement low-dose strategies to reduce flare-ups and stay consistent.

• Learn a simple, strength progression to implement immediately

Instinct Trail Inspired Gear Clinic & Lunch

• Hands-on discussion about Instinct hydration equipment that supports your goals.

• Enjoy a meal with fellow trail runners to kickback & refuel from the day’s activities.

What to Bring

• Running and weather-appropriate gear

• A change of clothes

• Yoga mat

• Your questions & an open mind

More about our Experts

• Natalie Thompson - Certified Dietitian Nutritionist & Certified Lifestyle Medicine Coach and accomplished trail runner.

• Natalie is a Nutritionist and health coach who has taught Nutrition for over 15 years and who currently works as a Nutritionist/Health Coach for UR Mechanic Employee Wellness. "As a health and wellness coach I aim to support others in their pursuit of a healthful lifestyle and healthy behaviors. I facilitate self-discovery and self-understanding to help people identify where in their life they feel ready and able to make changes for their health. I assist my clients in creating a vision for themselves, and manageable goals to help move them towards their ideal level of wellness. We troubleshoot obstacles and barriers as they arise, and we take time to acknowledge all the small wins along the way. My professional interests include work-based wellness culture, wearable technology for health and fitness, program development and program management, access to healthy food and healthy spaces to be active, food systems and food production."

• Find out more: Natalie Thompson

• Dr. Mitch Long - Founder of Rove Chiropractic and a former track and field athlete.

• He helps runners and active adults build strength so they can stay consistent and avoid setbacks. Mitch uses what he learned from competitive sport to help everyday athletes train with purpose and confidence. His goal is simple: help people build a body that can handle the miles and enjoy the long run.

• Find out more: Dr. Mitch Long

The Madness Will Consist of Two Separate Races.

1. The Long Course will be roughly 13 miles. There is an early start option for the Long Course. If you'd expect a trail half marathon to take you more than three hours please sign up for the early start.

2. The Short Course will be roughly five miles. There will not be an early start option for the Short Course.

The races are estimated distances and the course will be set on race day. The course is different each year because of varying trail conditions. Here are the course maps from last year:

• Long Course 2021

• Short Course 2021

There will be one basic aid station for Long Course event. You must carry your hydration and nutrition needs with you.

THE BARBECUE IS BACK!

After the race, stick around for our post race BBQ. Please bring your lawn chair or blanket and enjoy.

Packet Pickup: Saturday, May 2nd at Medved Running and Walking Outfitters from 10:00 am to 5:00 pm. We will have packet pickup on the morning of the race for those who are unable to pick their packet up. PLEASE PICK UP YOUR RACE PACKET ON SATURDAY IF AT ALL POSSIBLE.

MEDVED MADNESS FAQS

Where is the race?

• STEWART LODGE, Mendon Ponds Park

Where can I park?

• You can park in the beach parking lot or along the roads of Mendon Ponds Park but don’t be a jerk. Be respectful of the park, the course and other participants.

What time does the race start?

• Early Start (for those registered only) @ 7:30 am

• Long Course @ 8:00am

• Short Course @ 9:00am

• You may have a little walk from parking to the start line. Please plan on arriving early.

Can I change distances?

• Sure, but why would you?

• Any changes must be done prior to race day.

Is there a Course Map?

• An estimated course map is posted on the RunSignUp page.

• Long Course will be ~13 miles

• Short Course will be ~5 miles

Is there an Aid Station

• Yes, there will be a basic Aid Station for the Long Course this will be around the 5-6 mile mark.

What time is the BBQ?

• Food will be ready ~11:00am

Bathrooms

• There are indoor bathrooms. The bathrooms will not be open until 7:15 am. There are over 350 runners. There will be a long line before the race. Plan accordingly.

Awards

• We will plan to do the award ceremony around 11:30am

Can I exchange my shirt size?

• You can exchange with any leftover shirts on race day

Why can't I run with my dog?

• Our insurance doesn't allow it.

• We run through a portion of the park that does not permit pets.

• We've had complaints in the past because of uncontrolled dogs on the course.

KIDS RACE

• Each participant should pick up a Kids K bib.

• The race will start at 10:30 am

Join us on June 20th, 2026 and celebrate the 34th Anniversary of the Rhulen Rock Hill Run & Ramble (R4). This 5k is an iconic local race and one of the longest standing in the Hudson Valley.

We moved down the hill to Holiday Mountain Ski Area in 2023, where we have a new USTAF Certified 5K Course. It is scenic and fast!

The 5K is hosted by The Trevor Loughlin Foundation, which is inspired to make a difference in the lives of patients battling acute, catastrophic illnesses and all blood cancers. The battle to cure leukemia became a personal one for Race Director Suzy Loughlin and her family, when in 1998, her father, Walter Rhulen, died of leukemia. Walter, a dedicated runner, was committed to the health of his community.

In 2013, another tragedy resulted in the death of Suzy’s son Trevor, 21. The Trevor Loughlin Foundation is fueled by the force of a parent who wants her child to be remembered, along with the patients we have lost. Thanks to the generosity of many friends, family, volunteers, sponsors and donors who support Suzy and the TLF mission, grants are awarded to patients to provide financial help for living/medical expenses at a time when they need to focus on getting well.

Thank you for signing up for the R4 and being part of our TLF family. Thank you for choosing to matter.

Start times

• The 24-Hour race starts at 7 AM on Saturday.

• The 12-Hour race starts at 7 PM on Saturday.

• The 12-Hour relay race starts at 7 PM on Saturday.

Finish

• Finish closes for all races at 7 AM on Sunday for all races.

The racecourse

• Here is the course map on MapMyRun.

• The race course is a 1 mile, mostly paved loop with about 150 yards of fairly smooth wide trail surface - no ankle twisters!

• The first half of the course goes gradually downhill.

• The second half of the loop goes gradually uphill.

Overview for 12/24-hour races

• Run as many laps/miles as you can in 12/24 hours.

• One Lap is about 1 mile long.

• There is no minimum required amount of time to be on the course, nor will you DNF (did not finish) if you do not run the entire 12 hours. One complete Lap of the course qualifies you for an official finish. You can run as long or as short as you want, depending on your personal goals.

• Walking, stopping to rest, and even napping is allowed.

Overview for 12-hour overnight Relay

Not ready to go in circles for 12/24 hours yet? No problem! There is a 12-hour relay option available.

• Each relay team must have at least two but no more than four team members. Each relay team gets a BIB attached to the BIB belt before the start. The BIB belt serves as the relay baton.

• It's up to each team to decide the order, length of the distance, or time for each team member. There is no minimum distance or time requirement per team member, and there are no rules for the rotation within the relay team. The team can start with only two team members during the first 6 hours and let the other two members rotate during the last 6 hours of the race. If desired, teams are allowed to pass the BIB belt after every Lap or every hour or else.

• The team captain registers the team, and members are added to the team for free. User coupon code 'relay' when registering your relay team or when joining the relay team

Aid Station

• The course will feature one fully stocked aid station with great ultra fare throughout the run. Also, it will be easy to self-support - bring your own cooler, tent, chair, and/or other supplies and set up your personal aid station that you can visit every Lap.

Personalized BIB Option

• For $10 extra, race participants can put any personalized message on the bib - as long as it is PG rated in every language.

• A personalized Message can be your first name, last name, pets name, the cause you want to promote, or anything else.

• For longer messages, a smaller font size may be used to fit the message on the bib.

• There is no separate scoring division for personalized bib message holders. All 12-hour participants get scored together, and all 24-hour participants get scored together as well.

• The registration for personalized bibs ends about a month before the race.

Other

• Please join the CandleLight Facebook group at https://www.facebook.com/groups/Candlelight12/ where you can pose questions to other race participants.

• Race Presented by The Greater Rochester Running Club (GRRC). Become a GRRC member and receive a $10 discount when signing up for the race. This discount does not apply to the Relay race.

Stars & Stripes VeteRun 5K

Tuesday, November 11, 2026 | 10:00am

Stewart Lodge - Mendon Ponds Park

Virtual: November 9th -12th

A portion of proceeds will support:

Honor Flight Rochester, Inc.

VeteRun 5K is a family-friendly event honoring our Veterans and Active Military.

Participate in-person or virtually.

In-Person Entry Fees Include:

• Electronic RFID Timing

• Race Bib

• Live results posted online

• Printable Finisher Certificate

• Premium blend cotton t-shirt to all those registered by 10/25/26, after 10/25/26 shirts will be available while supplies last.

VIRTUAL 5K Event

Support Honor Flight Rochester on your own time & join us virtually!

Run/Walk a 5K course of your choosing between 9am Monday, November 10th and 11:59pm Wednesday, November 12th and submit your times!

Virtual Entry Fees Include:

• Live results posted online

• Premium blend cotton t-shirt to all those registered by 10/25/26, after 10/25/26 shirts will be available while supplies last.

• Finisher Certificate available for print

• Digital bib

By registering for this event you are acknowledging that the date, time, location, and distance of the race may be changed, switched to virtual, or canceled at any time as deemed necessary by the Race Directors due to circumstances beyond their control. In the event that any of these scenarios happens or any other scenario, there will be no refunds, transfers, or deferrals allowed unless otherwise stated.