Bellflys Endurance

Bellflys Endurance

Jeff Bell; RRCA Certified Endurance Coach for Trail and Ultra. Host: The Endurance House Podcast

Operating as usual

Photos from City League's post 09/24/2023
Photos from Bellflys Endurance's post 09/17/2023

What a great running weekend.
This weekend we supported the announcement for the new remastered Greater St Louis Marathon come next April.
Saturday we spent the day in the woods at an aid station serving all the awesome trail and ultrarunners at the Rockin Rockwoods 53k and 1/2 Marathon.
And Sunday a couple of us tested our speed legs at the Inaugural Dogtown Doggie Dash 5k.

It was a great weekend to

Photos from GO! St. Louis®'s post 09/14/2023

Fun collaborating with run leaders across the St Louis area on the Greater St Louis Marathon. Looking forward to an awesome race, cool festivities, and an all around St Louis welcoming atmosphere. Check more details this Friday.

Jeff Bell


Shirts are in. Message me if you want one. Jeff Bell


How important is sleep to your training?
Sleep deprivation leads to an increase in cortisol and a reduction in human growth hormone. Those that average less than 8 hours per night may be 1.7 times more likely to get injured than those that sleep eight or more hours. Rreduced reaction times and cognitive function and reduced capacity for bone and tissue repair.


Closing in on 5 weeks to Go time let's welcome our Huge flurry of participants these past 3 weeks!

Team Hike
May-Schmidt Pants: Rylee Schmidt & Hannah Mayberry
The Rockhoppers: Taylor Jaffe & Brett Schrum
There and Back Again: Michael & Marcie Hayes
Meat and Potatoes: Gary Jones & Drew Pyles
Hikers of Rohan: Dan Jaycox & Korey Byers
Chicken & Beans: Brandon Crews Katelyn Crews
Oldies: Kurt Jaeger & Brian Landgraf

Team Run
Duerrs Get More Done: Mark & Jasmine Duerr
Choose Strong: Renae Middleton & Lori Miller
I'm Late: Erika Garner & David Lucy
Nature Explorers: John & Tristan Charles

Solo Hike
Rachel Zahner
Erika Renth
Anne Holm
Jennifer McGee
Katie Seckinger
Scott Keran

Solo Run
Kyle Stephens
Lily Charles
Dan McGee
Jon-Paul Laventure
Colton Kennon
Mike Pierre Luxton
Justin Knabach
Amanda Knabach
Kent Boyer
Aaron Barber


Meet BE ultrarunner Brett Reitz!! Brett is a rockstar who asked for little extra structure, accountability and help with huge goals over the next year. He has some tough races coming up such as Thunder Chicken 100k Stage Race, Shippey 100k, Queeny Backyard, all capped off with Ozark Foothills 100 mile!! If you see him out on the St Louis trails give him a fist bump or high five!!

Photos from Three Creeks Torrent Trail Runs's post 09/04/2023

We support and love this awesome race out in Columbia Missouri!! Sign up early.

Photos from Bellflys Endurance's post 09/04/2023

Who would want a shirt?

Photos from Bellflys Endurance's post 09/02/2023

Last weekend James Dezan completed his first 100k out at a hot, humid tough Shawnee Hills Trail Races course. He did awesome and learned a ton on his way to his first 100 miler this fall. He’s been killing his training.

Congrats James James Dezan.

Photos from Bellflys Endurance's post 08/24/2023

Check out our new group coaching option. Set up to culminate with The Shippey Endurance Runs January 16th but could also be adapted for any January race. We offer 100mile/100k groups, and 40/20mile groups. Get a training plan, nutrition plan, race plan, group training runs, private Facebook group, and a race discount. In person and virtual.

Check out the website or contact us for more info. Reasonable priced training starts in September.

The Shippey Endurance Runs Real Nutrition & Fitness, LLC


Jack (center) took on his first backyard ultra this weekend with friends Dom and Mitch. He made the tough choice to call it at 5 yards (20 miles) due to severe leg cramps. It’s a tough choice but when your body is revolting with cramps and you don’t have the time to work it out, Jack made the smart choice. 20 miles is still an awesome feat in this heat and humidity.
There are so many considerations we need to think though in the heat. The right balance of hydration, electrolytes, and sodium is probably the biggest. Keep practicing every run.


Group Coaching and Nutrition coming soon. Want to run your first ultra or first 20 mile at this year? How about you PR your distance from last year? Trouble getting your training or nutrition right?
Get ready for group coaching starting in September. Very reasonably priced and you can train with like minded ultra-crazies!!
More to come!!! DM if you’re interested. In person and virtual options available.

Photos from Bellflys Endurance's post 08/12/2023

Fun group run this morning after the T-Storms. Thanks to those that came out. Always fun mixing those that run for nothing or shorter distances and those training or ultras.
What’s in store for next week?


Big races coming up for everyone. We are starting to schedule some more organized group runs Saturday mornings. Multiple distances, All abilities, everyone welcome. Be on the lookout for the first one Saturday the 12.

Ozark Trail Adoption Work Day, June 2023 07/18/2023

Last month the Bellflys Endurance Coaching team and friends went out to the adopted section of the Ozark Trail. They had a great day of group runs and trail clearing. Be on the lookout for more opportunities.

Ozark Trail Adoption Work Day, June 2023 Bellflys Endurance Coaching adopted a small section of the Ozark Trail in Southern Missouri. The team regularly heads down to clear some of the section of o...

Photos from Bellflys Endurance's post 06/13/2023

Field Trip- Sunday June 18th. We are heading down to the Ozark Trail for a trail run and some light trail maintenance.
Meet at 141 and 44 at Hampton Inn lot at 6am to carpool down for 10-15 miles of Run, Hike, Hang Out. Should be back by 12:00ish for Fathers Day activities. Reply if interested.


Can’t wait to watch BE athlete James Dezan crush his first Hundo. 👏


Sunday 3pm. Instagram Live.
Let’s have a discussion with Heidi from Real Nutrition & Fitness, LLC on training considerations in the summer heat.
Bring your questions.
Find us on Instagram: BellflysEnduranceCoaching or RealNutritionFitness

How’s your training going now that’s warmed up? Everyone responds to the heat differently.
So many factors to think about as things heat up.

Join and on Instagram Live on Sunday at 3pm.

Let’s have a heat training discussion around planning, pace, workouts, hydration needs, nutrition concerns, and so much more. Come with questions too.


Yesterday was Global Running Day and we want to celebrate all the courageous middle schoolers who tried a new sport this year!

Based on our post season survey, 86% of City League’s participants ran cross country for the first time!

🤯Think of all the new runners we supported this year!!

⁉️When did your running journey begin? Leave a comment 👇🏽 and tell us about it!


How’s your training going now that’s warmed up? Everyone responds to the heat differently.
So many factors to think about as things heat up.

Join and on Instagram Live on Sunday at 3pm.

Let’s have a heat training discussion around planning, pace, workouts, hydration needs, nutrition concerns, and so much more. Come with questions too.


Let’s talk about Cross Training. Some believe, some don’t. We are in the fully believe category.

Cross training is the best way to give your body a rest from those high impact, high volume days, keep moving and still get the aerobic and anaerobic benefit.

Cross training keeps our mind fresh and free from the burnout that can occur over long training periods.

Cross training incorporates different movements than running, keeping other muscle groups, tendons and ligaments fresh and free.

Cross training regularly, will decrease the likelihood of injury over long training periods.

Nothing fully replaces getting out on the trail or road for a long run or speed workout to enhance your running endurance, but cross training is there for your body to change it up a little though active recovery with fantastic benefits to

What is your go to activity when you’re not running those miles?


Summer is almost here! ☀️ Remember to stay hydrated to help keep your body and spine healthy. Dehydration can cause muscle cramps and tightness that may lead to spinal misalignments. So, drink up and keep your spine happy! Check out this infographic for more tips!


In April we hosted a group trail run overnight on the Berryman trail in Potosi MO. Check out the full video of all the fun we had.
Can also find on our YouTube page:


It is almost 90 degrees in St. Louis today and we are still a month out from the summer! Make sure you are hydrating and following these helpful guidelines!

For me, I always bring water with me regardless of the duration of the run, but I don’t necessarily always bring electrolytes. In the summer and on hot days, I definitely start taking in electrolytes even for runs under an hour. This graph is a loose guideline on where to start but there is always room for adjustment on the individual level.

If you are not sure where to start, reach out to schedule a 1:1 sports nutrition session @ [email protected].


James Dezan is now an ultrarunner. He decided early on the go big or go home and signed up for Berryman 50 mile for his first ultra. He has been training hard with us and went out and absolutely killed it this last weekend.
1st in his age group and 2nd masters. Amazing. He put the time in and committed to
Congrats James!!
I can’t wait to see what he set out to accomplish next.

Photos from Bellflys Endurance's post 05/16/2023

Another great group trail run. Join us every 3rd Monday if the month at 6pm for a different trail with Arch City Run Club

Photos from Bellflys Endurance's post 05/11/2023

Check out awesome Bellflys Endurance partners and supporters Dr and Sports Dietitian on the latest episode.
So much great info in this one as they dedicate to helping us understand wemen’s health issues across the endurance community including eating disorders, the mental and physical tolls, red-s, and so much more!!
Check them out. There’s something for everyone, parents, friends, coaches, no matter who you are.
Available on all podcast platforms.

Photos from Bellflys Endurance's post 05/08/2023

Congratulation to BE athlete Zach Althaus for a great 25k race this last weekend. He signed up just a few weeks ago and went out and killed it 8th overall. He’s got some huge plans for this year and we can’t wait to see his progress.



Saturday, April 27th, 7:30PM
Group night run at Berryman, Potosi MO.
All experience welcome. Great loop for some awesome night miles. 16 or 26 mile options.
Caravan to leave from lot between Drury Inn and Hampton Inn 141/44 at 5:45pm.
DM or email [email protected] to RSVP


Congrats to James Dezan for his 2nd place finish at Ozark Foothills 25k last weekend. James is coming off a couple injuries and is just killing it on his way to his first 50 miler race in a couple weeks.
Good job James!! James Dezan


Good luck to Zach and James this weekend. Both are running Ozark Foothills in Eureka Missouri this weekend.
James is coming off injury so he is running the 25k on Sunday in prep for his 50 mile A race in May.
Zach is going for it all with his first 50k and is running the night 50k Saturday night. They’ve been killing their training. So excited to see them destroy the race.
Go kill it guys.


Happy Birthday to Bellflys Endurance athlete James Dezan. James is working toward his first 50 miler in May, Berryman 50. Despite a small setback, he’s killing his training.
Happy Birthday James. Enjoy the day.


Congrats to Bellflys Endurance athlete Zach Althaus on his rockstar performance at 20 mile race this weekend. Zach hit top 5 overall and a new 20 mi PR.
Zach is getting stronger and more confident every race and month from the short time he has been working with us.
Can’t wait to see what he’s going to do at his “A” race next month.


Happy to captain the 5 mi aid station at the inaugural trail race this morning. We love volunteering and cheering on all the ultrarockstars!!

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