Standards, Goals, and Expectations: How I think about these three aspects of sports as a coach & athlete
As the head coach of a high school team, I find myself thinking about and coming back to standards, goals, and expectations often. These aren’t just set between me and the team but also between me and the assistant coach, me and the lifting coach, me and the captains, me and the individual athletes, me and the parents, and me and the bosses. And as I’ve been thinking about it more, setting standards, goals, and expectations isn’t something I just do as a coach but also something I do as an athlete. My hope is that this post leaves you with some ideas for how to think about these three aspects of sports and maybe even how they show up in your daily life.
Standards as Non-Negotiable
Standards speak to me as the bare bones foundation dictating how one acts. Standards are very much like values. In fact, I treat them like the manifestation of values into actions. For example, if you value commitment, your standard might be to show up to every training session. If you value community, your standard might be introducing yourself and making others feel welcome at group runs. If you value effort, your standard might be putting your best effort forward even when it’s hard.
Grounding in Goals and Using Them as Guiding Lights
Goals are helpful in sports if someone is feeling lost. I actually don’t think everyone needs to write down a goal for a race or adventure. Going with the flow, being curious, and seeing what happens is a perfectly good approach from my perspective (I suppose that could be a goal in and of itself).
But most athletes enjoy setting goals. And I do think setting goals is essential for team sports and for athletes working with coaches to make sure everyone is on the same page. I find that sometimes athletes come to me with big outcome goals but haven’t thought of the smaller goals, or even standards they’ll follow through with, to get them there. Here are some prompts that I like to get athletes thinking about how their day-to-day sessions (and goals related to those sessions) fit into their bigger goals:
What is the purpose of this session in the context of your bigger goal?
How did you practice a personal value or uphold a personal standard today?
Why are we doing these drills?
What did you do well today that you want to carry into race day?
What do you want to improve upon the next time you do a session like this?
The Slippery Slope of Expectations
Having expectations can be tricky. Expectations are more like subjective beliefs or hopes compared to standards. My issue with expectations is that they tend to be out of your control, and, when not met, the result tends to leave you feeling or thinking negatively.
For example, if you are racing a marathon in a week, you may have the expectation of feeling fresher and better on race day compared to in training. You may expect that it won’t “get hard” until mile 20. The issue with having these expectations is that when they are not reality next week, you might be left without a way to manage the lapse in meeting the expectation. A better expectation, if you’re going to have one, could be the expectation for the race to be hard. You can expect the challenge, almost expect the hardest thing, and then be prepared to manage it. Expectations aren’t necessarily bad, but they’re more useful when framed in a productive manner.
So, for your next race or project, think about some standards, goals, and expectations you have. Try to frame them in a constructive way that will help guide your day-to-day process and also support your execution on the day.
Serena Blacklow is a coach with Team RunRun. To work with her or learn more about her, check out her coach profile.
I am not a cook. Or a baker. A peanut butter and jelly sandwich is a pretty regular (and excellent) snack for me. And mac and cheese is a pretty regular (and excellent) dinner. I eat like a kid. Because a kid I am. It’s not laziness. It’s efficient. It’s also frugal. Eating like a kid makes sense.
But I’m also a runner. Last year I ate (ingested? Not sure ate is the right word) my first Maurten hydrogel at a trail run. It’s a tasteless biopolymer matrix of carbohydrates, and it works. It works so much better than any of the more popular products. The problem is, even with buying them in bulk, the cost breaks down to three dollars and seventy two cents per gel.
Current sports science has runners ingesting 60-120 grams of carbs per hour during a 100 miler. And with a Maurten gel holding 25 grams of carbs, some quick math has the cost of running and fueling properly breaking down to about $8.93 per hour at the 60 grams of carbs per hour minimum. An event lasting 20 plus hours suddenly becomes hundreds of dollars just in fuel. Current sports science also has runners training the way they will eat in their race. Fueling properly is an edge. And that edge costs about $9 per hour of training. This turns into over $100 a week with heavy training.
However, thanks to the interweb and this community of Team RunRun (especially Nicholas Greef), I’ve learned to make something more complicated than PB & J or mac and cheese: I’ve learned to make hydrogels. And it brings the cost of training down to about $1.72 per hour at the minimum of 60 grams of carbs per hour.
Here is how to make your own hydrogels:
Step 1:
Buy stuff.
I used the following:
Maltodextrin
Fructose
Sodium Alginate
Calcium Gluconate
Fine Sea Salt
An immersion blender
An iron
A digital kitchen scale
A 60 ml syringe needle
Rip off top pouches
A thermometer
First, get your digital kitchen scale out. This is a lab. The following mix made 16 gels, each having around 30 grams of carbs:
266g maltodextrin
214g fructose
1g salt
Combine the sugars and salt and mix with 160g water
4g sodium alginate
1.3g calcium gluconate
Combine the alginate and gluconate and mix with 160g water
Each mixture without water added yet
Then, heat up the sugar and salt mix to around 60 degrees Celsius. It should be steaming or just starting to boil. If you live at altitude, you may have to adjust to a lower temperature (I heat mine to 50 degrees C at 9300 feet). The mix should go from milky to clear.
The sugar water mix before heating
The sugar water mix just hitting steaming
Put both mixes (the sugar and water mix and the alginate-gluconate-water mix) into a mixing bowl and use an immersion blender to mix it all. It should take 30 seconds or less to have it properly blended. This is the gel! Now all that’s needed is to get it in the pouches.
Next, use a 60 ml syringe needle to fill each pouch. With the pouches I use, they can only accept about 36-38 ml of gel and still seal properly.
To seal, use an iron. Have a layer of parchment paper between the pouch and the iron to keep the iron from getting messy. I also use a cutting board propped up on one end slightly to help keep the gel in the pouch when ironing. An iron setting of 4 or 5 applied for 5-7 seconds works well. Make sure the inside of the pouch is clean and isn’t covered with gel or it will be difficult to seal.
And that’s it! You now have your very own gels. The texture and taste are very similar to a Maurten gel. I refrigerate mine just in case I don’t get to them soon. Some folks use slightly different ingredients, but the idea should be the same. Mix maltodextrin and fructose in a certain ratio (this recipe follows 1:0.8) and apply a thickener and water to turn it into a gel.
A note on the science:
This formula uses a 1 to 0.8 ratio of maltodextrin to fructose. Having a ratio of 1 to 0.8 maximizes carbohydrate absorption and limits stomach stress by not overloading any one system of sugar uptake. If these gels were all fructose or all maltodextrin, your stomach would feel bloated with ingesting more than 60 grams of carbs per hour. The 1 to 0.8 ratio brings the uptake limit to 90-120 grams of carbs per hour. More fuel with less stomach stress means more energy means a better run.
Jeff Rome is a coach with Team RunRun, to learn more about him or to work with him, check out his coach profile.
Let’s be honest, we’re living in a pretty incredible time for athletes.
Want a training plan? Ask AI.
Need a strength session to complement your running? Ask AI.
Not sure what a particular workout is supposed to achieve? Ask AI.
Want someone to turn your slightly chaotic list of goals, available training days and favourite exercises into something that resembles an organised programme? Yep, AI can do that too.
And actually, some of the things it produces can be pretty good.
So why, in a world where we can have a training plan created in seconds, would you still need a human coach?
Because there’s a rather important difference between having a training plan and being coached.
And when you’re training for something like a marathon, ultra, triathlon or another endurance event, that difference matters.
Your plan doesn’t know you
An AI can look at the information you give it.
It can know your goal.
It can know how many days you can train.
It can know your previous race times, mileage and perhaps even your heart-rate zones.
But it doesn’t know you.
It doesn’t know that you had three hours of broken sleep last night because your child was awake.
It doesn’t know that work has been horrendous this week.
It doesn’t know that your “easy” run felt awful because you’ve been carrying fatigue for several days.
And it certainly doesn’t know that when you say, “I’m fine,” you actually mean, “I’m absolutely knackered, but I don’t want to admit it.”
Your coach might.
That’s one of the biggest differences.
A good coach isn’t just looking at the workout you completed. They’re looking at the person who completed it.
Because life doesn’t follow the training plan
Wouldn’t it be lovely if training went exactly as planned?
Monday: easy run.
Tuesday: intervals.
Wednesday: strength.
Thursday: tempo.
Friday: rest.
Saturday: long run.
Sunday: recovery.
Perfect.
Except… life.
Kids get ill.
You get ill.
Work gets busy.
You don’t sleep.
The weather is awful.
You pick up a niggle.
You have a terrible day.
You have a fantastic day and accidentally turn your easy run into something resembling a race.
And suddenly that beautifully constructed training week is looking rather less beautiful.
A human coach can look at that and say, “Right, let’s change things.”
Maybe Tuesday’s session moves to Thursday.
Maybe the long run gets shortened.
Maybe we ditch the intervals altogether.
Maybe the best training session today is actually a rest day.
That’s not failure.
That’s coaching.
The aim isn’t to tick every box on a spreadsheet. The aim is to get you to the start line healthy, prepared and confident.
Sometimes that means doing exactly what the plan says.
Sometimes it means doing something completely different.
Accountability is a funny thing
We all know what we’re supposed to do.
That doesn’t necessarily mean we do it.
It’s remarkably easy to look at a training session on an app and think:
“I’ll do that later.”
Then later becomes tomorrow.
Tomorrow becomes next week.
And suddenly we’re wondering where our fitness went.
Having a coach adds another human being to the equation.
Someone is expecting you to turn up.
Someone will notice if you haven’t.
Someone will ask how the session went.
And, importantly, someone can help you understand why you didn’t do it.
Because there’s a big difference between being lazy and being exhausted.
There’s a difference between needing a little push and genuinely needing to back off.
A coach can also see when your daily life may be getting a bit hectic, and adjust your program according. As an example, I had an athlete who was a mum and also worked long hours on a farm, well, the kids got sick and everything started to get a bit more chaotic, I could tell she was stressing about it all and getting anxious about having missed a couple of sessions while we were in a build phase, so I adjusted her workouts for a week and made it into a deload week instead so she could concentrate on the important things without adding to her stress about training as well.
A good coach learns those differences.
Sometimes you don’t need another workout. You need perspective.
This is probably one of my favourite parts of coaching.
Endurance athletes can be spectacularly good at convincing themselves that one bad session means everything is falling apart.
You miss a pace.
Your heart rate is higher than expected.
Your long run doesn’t go well.
You struggle on a hill you’ve run comfortably a dozen times before.
And suddenly your brain is writing the obituary for your race.
“I’m not fit enough.”
“I’m never going to manage the distance.”
“I’ve lost all my fitness.”
“What if I can’t do it?”
A coach can step in and say:
“Hang on. Let’s look at the bigger picture.”
One bad run doesn’t erase months of training.
One missed session doesn’t destroy your fitness.
One horrible Tuesday morning isn’t a prediction of what will happen on race day.
Sometimes the most useful thing your coach can give you isn’t another training session.
It’s perspective.
AI can give you information. A coach gives you context.
And this is where I think AI is genuinely useful, but also where we need to understand its limitations.
AI has access to an enormous amount of information.
That’s fantastic.
It can explain training principles. It can suggest sessions. It can help you understand why you’re doing certain types of training.
But information isn’t the same as experience.
Your coach has watched you train.
They’ve seen how you respond to hard sessions.
They know what your normal looks like.
They’ve seen your good days and your awful ones.
They’ve probably heard you say, “I think I could have done more,” when you very obviously couldn’t.
That history matters.
Because training isn’t simply about asking, “What should this athlete do?”
It’s asking:
“What should this athlete do, right now, based on everything I know about them?”
That’s a very different question.
And then there’s the human bit
This is probably the hardest thing to quantify.
When you achieve something you’ve been working towards for months, you want someone to understand what it means.
When you finish your first ultra, hit a new PB, finally conquer a distance you’ve been struggling with or simply get through a period of training when life has been throwing everything at you, there’s something special about being able to tell your coach:
“I did it.”
And having them genuinely understand the journey behind those three words.
Equally, when things go wrong, having someone there who knows the work you’ve put in can be incredibly important.
Because endurance sport is emotional.
There are highs.
There are lows.
There are moments when you feel unstoppable and moments when you wonder why on earth you voluntarily signed up to run for several hours at a time.
Your coach is there for all of it.
And often, its not just your coach who is there cheering you on, but also the community which your coach has built – there will be other athletes there to share your accomplishments, and to help build you through your down days.
So should we stop using AI?
No.
Not at all.
I’d actually argue that AI can be a brilliant tool for athletes and coaches.
Use it to ask questions.
Use it to learn.
Use it to explore ideas.
Use it to help you understand something your coach has asked you to do.
Use it to organise your thoughts.
Just don’t confuse the tool with the coach.
Because ultimately, I don’t think athletes need another source of information.
There is already plenty of information out there.
What they need is someone who can help them make sense of it.
Someone who knows when to push.
Someone who knows when to hold back.
Someone who understands that sometimes the training plan needs to bend because life happened.
Someone who will celebrate the wins with you, pick you up after the bad days and occasionally tell you that, no, running that extra ten miles because you “felt good” probably wasn’t the cleverest idea you’ve ever had.
AI can write a training plan.
But a human coach can help you become the athlete capable of completing it.
And sometimes, perhaps, capable of knowing when you shouldn’t.
Kathryn Hillier is a coach with Team RunRun, to learn more about her or to work with her, check out her coach profile.
Fall is here and that means shorter days. Many of my female athletes ask questions about safety at night. Some of them live in busy cities where others live off of country back roads. I have had the opportunity to live in busy places and back roads sometimes without a house for miles. Each place has its own set of challenges. I often tried to pretend I was tough and wanted to prove that I was not afraid, but, I was stalked, chased and harassed on Strava. Even believing that women should not have to be afraid, I quickly learned that I had to be aware and safe when I was out alone on my run.
Strava is fun, but, it is also a great way for stalkers to stalk. Set your Strava to private. Yes, they have a way to block your start/finish, but, when I lived off of a dirt road and was the only home there it was pretty easy to learn where I lived. In a busy city this can work because it is hard to know exactly which home or apartment you live in.
Don’t run the same route on the same day at the same time. I will circle back to Strava (or even sharing your route on social). I had a patient who knew I was in the office alone at 6:30am until the rest of the dental team showed up at 7. He always picked that time to have his appointment. Someone had been following me in a truck for weeks on my runs after work. One time I ran into the woods terrified. The police don’t really care to believe you until something happens so calling the police and going in to report the stalking was not helpful. One morning he came in for his appointment, got into my chair and began to tell me how he enjoys following me on my runs. He found me on Strava and knew exactly where to find me. My boss called the police for me and had him banned from coming into the office. Don’t be predictable.
Know your route, know how to run into the woods. Learn which homes have people in them when you run and have doorbell cameras. Have an escape plan. This sounds ridiculous but your strength is running and if you have a car following you, running to someone’s front door and knocking on it or just dashing into the woods and hiding with your headlamp off can save your life.
Do not run with headphones where you cannot hear footsteps or breaths. Listen for cars driving slow behind you (very hard with the new electric cars but you can often hear the tires on the road). If you slow down or speed up and the steps behind you match the change in your stride, do your best to get to a place where you are not alone. If you have mace or your cell phone have them both handy. If you have Siri turn it on for your run so you don’t have to fumble to make a call.
Tell a friend or family member your route, expected finish time and if you have a tracker use it. I share my location on my phone so that I can be tracked by a trusted person. If I am not back within a reasonable time they can check in to see where I am. I also have that person keep their phone on so that I can call the if there is a problem or I feel nervous.
Run on known safe routes. Sometimes a rec path is more dangerous than a road. I have run on rec paths that drift out of a neighborhood and through the woods. Rec paths are easy for stalkers to access and hide on. They can feel safer because of it being a rec path, but can also be more dangerous. I was once chased by someone with their pants off on what I thought was a safe path. When it is dark out its easier for people to hide and wait for a solo person. Country roads can also be misleading and with very few homes they create a situation where you may not have cell service or a door to knock on.
Road safety matters too! Wear bright and reflective clothing. They even make light up running vests that make you look like a holiday decoration but you will be seen! Pay attention, especially on rainy nights and make sure you also have a headlamp on too. On a busy road or a sidewalk along a busy road being seen will reduce your chances of being run over. E-bikes are a new thing to watch out for as well. Many people use them to commute and they use rec paths and side walks. I have seen some people on their phones and not paying attention while on the bike. They do go fast enough where you could get hurt if they hit you. Pay attention to your surroundings and be bright.
Running at night can be so fun and peaceful. There have been nights in the winter where the moon reflects off of the snow and headlights make it shimmer like a field of diamonds. The sound of the leaves in the fall can be so soothing on an evening run. Seeing halloween decorations, holiday lights and the stars in the sky are some of my favorite things about running in the dark. You don’t need to be terrified to go running solo at night but you should have a plan and be prepared in case something does happen. I have been lucky enough to have the ability to dart in the woods and disappear from stalkers or out run them. All of the times that were close calls were because I had in headphones, didn’t want to believe it was happening, shared my runs publicly and didn’t put my safety first.
Kristina Folcik is a coach with Team RunRun, to learn more about her or to work with her, check out her coach profile.
3 Bests – What aspects of the race did you like the most?
I loved the atmosphere! The vibe was very “Key West”, which always makes for a fun experience! One of my favorite aspects of local road races is seeing the community come out and enjoy the running and racing environment!
The post-race party was a blast! The race was put on by a local restaurant, Kaya Island Eats, and they provided refreshing beverages and delicious food following the race.
Given this was a local event, I really enjoyed seeing and recognizing athletes from previous races! I am relatively new to the area and am thrilled to be expanding my running circle on the island!
Not so much – Aspects of the race that didn’t do it for you
The humidity! 🥵 But that’s just Florida for you!
Weird factor – What’s the weirdest thing about this race?
I have to say I was not expecting to look back at the finish line and see a group of runners with shots in hand and a beer wagon in tow! Like I said, VERY Key West! 😂
Highlights of your race – What did you do well and enjoy about your race in particular?
It has been a while since I raced a 5K, and coming off marathon training, I wasn’t sure how much speed I would have in me. I am proud that I raced smart, did not go out too fast, and was able to maintain my pace for the duration of the race to achieve my goal of running sub-20!
Lessons for others – Share your pro-tips on the race to help the next runner
Hydration is key for all races, but especially when running in the Florida heat and humidity! Be sure to drink plenty of salt and electrolytes prior to race day!
Most important course specific knowledge to know about the race
There are a lot of turns, so remembering that “the shortest distance between two points is a straight line” will ensure you are not taking unnecessary steps and adding unnecessary distance!
Aesthetics – Is it a pretty course?
It is! The race starts on the iconic Duval Street, lined with tropical boutiques and restaurants, and then takes you through the gorgeous Truman Waterfront Park.
Difficulty – Is it a tough course?
The course is flat, but there are a lot of sharp turns that disrupt your cadence. It is the perfect course for a community “fun run”, but not a course you are going to break any records on!
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
I was pleasantly surprised with the organization! The race was put on by a local restaurant, Kaya Island Eats, so I was not expecting it to run as smooth as it did! Packet pickup was efficient, the gun went off on time, and results were available online immediately following the race.
Competition – Is there a strong field?
This is not a very competitive race, but it is a lot of fun! Top Three Males: 18:53, 19:20, 20:22 Top Three Females: 19:27, 21:11, 21:53
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
This is the third annual Parrots & Margaritas 5K, and it grows every year, but registration was still open the day before. September is the slowest month of the year in Key West, and even though the race takes place over Labor Day Weekend, there are plenty of available hotels and accommodations if you are coming from out of town!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There was a water station set up at the halfway point. They also had a hydration station set up at the finish line.
Weather and typical race conditions
HOT AND HUMID! It was 85 degrees with 76% humidity when the gun went off at 8am.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I recommend bringing a towel and change of clothes for after the race so that you are comfortable when enjoying the post-race party!
Spectators – Is this a friendly course for your friends?
It is! Spectators lined most of the course cheering on their friends and family. Both the start and finish are straight aways, which made it very convenient for viewers!
How’s the Swag?
Each participant received a themed race shirt and engraved margarita glass! Both the shirt and glass are great quality!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
Five stars! ⭐ ⭐ ⭐ ⭐ ⭐
This is a great race if you are looking to get your body moving and have fun doing it!
As soon as I registered for The San Francisco Marathon, I instantly LOCKED IN.
The early mornings. The two-a-days. The Saturday long runs. ALL OF IT.
I had one clear goal: Qualify for the 2027 Boston Marathon.
Come race week, I knew I had put in the work, but I started to question whether I had done enough. Had I trained hills hard enough? Should I have done more? Those were the only thoughts going through my mind for the 48-hours leading up to race day: What if I hadn’t done enough?
And then it was here. Race day. With the Boston Qualifying time for my age group being sub 3:25, my goal was to run with the 3:20 pace group to ensure I had a buffer given the competitive field over the last several years. As I entered the first corral and spotted my pace group, there was only one thing on my mind:
“Just hang onto this group, Stef. Hang on, that is all you need to do.”
The first 8 miles were a mental challenge. My legs were shaky from nerves and my mind even more so. I was feeling nervous, excited, motivated, overwhelmed and everything in between.
As the race continued, I saw the first hill approaching. I was filled with dread. I expected discomfort and demotivation, even panic – but that is not what I felt. Instead, I felt… ease.
Ease, because the very first hill felt EASY.
But that didn’t matter. I knew there were 22+ hilly miles to go. Then we hit the next hill – the hill leading up to the Golden Gate Bridge. This is the hill everyone talks about, the hill I had been bracing myself for. And once more… I surprised myself. I was passing people left and right, and the more people I passed, the more confident I became.
At mile 8, I started to pull away from the pace group. My body had found its rhythm. I was nervous at first – was I picking it up too early? But each mile felt better than the last and my pace continued to quicken. Mile by mile I watched the gap between my target pace and current pace increase. I was cruising.
And I was loving every second of it.
About halfway through the race, with all the major hills behind me, it hit me – I was on track to qualify for Boston. All I needed to do was maintain pace. With a lingering grin at the thought, I continued. Miles 13-21 are kind of a blur. The next thing I knew, I was coming up on mile 22 and realized that the 3:15 pace group was within sight. Dang, I thought to myself: “How cool would it be to catch them?!”
And catch them I did.
At this point, my legs were shot. Each step downhill felt like a dagger to my quads.
One foot in front of the other, Stef,just put one foot in front of the other, I kept repeating to myself.
And then I was at mile 25. 1 mile left, and I was still on pace. I was going to do it – I was going to qualify for Boston.
I crossed the finish line and felt a rush of emotions. Before I had time to process the thoughts going through my head, I heard my name and turned to see my husband sporting the biggest grin. “I DID IT BABE, I DID IT!” I yelled, matching his grin.
And then came the tears. Tears of relief. Tears of joy. But most of all, tears of pride. I had done what I had set out to do. I had put in the work, and I had proved to myself that hard work pays off. I did it.
I qualified for the 2027 Boston Marathon.
What Were Your Three Favorite Aspects of the Race?
The Temperature 🌡️
I live in Key West, Florida so let’s just say my training runs were a little steamy this summer. 🥵 San Francisco was a breath of fresh air, LITERALLY! I had decided I wanted to qualify for Boston in March, and knowing the September cutoff, my options were limited in terms of finding a marathon with “good racing weather”. I can confidently say that I found one of the “coolest” races of the summer!
The Views 🌅
The word GORGEOUS does not even begin to describe the natural beauty of this course. The sun rose just as we made the climb up to the Golden Gate Bridge and I audibly let out an “OH MY GOSH” at the peak. It is a mental image I will NEVER forget! Between the ocean front views and mountainous landscape, there is something for everyone to appreciate and enjoy! 🤩
The CHALLENGE ⛰️
With a 1300-foot elevation gain, the San Francisco Marathon is not exactly the ideal BQ course. In fact, once the gun went off, I heard the announcer say to the crowd, “qualifying for the Boston Marathon on this course is not for the faint hearted”. Well, that certainly didn’t help my nerves! 😅 Now, after accomplishing my goal, I can look back and say with confidence that the challenge made the reward that much more satisfying.
Were There Any Aspects of the Race That “Just Didn’t Do It for You?”
The last 5 miles were primarily downhill. 😩 Typically, a downhill finish is a blessing, but that is most certainly NOT the case after 1300-feet of elevation change! My quads were SHOT! When I say each step was a challenge, I mean each step was accompanied by both a wince and a grimace. 😅 I prepared well for the uphills… the downhills not so much (lesson learned!).
What Was the Weirdest Thing About This Race?
The fact that it took place in the ONLY city in the United States that had temperatures in the 50’s in the middle of July! I felt #BLESSED! 🙏🏻
Share Your Pro Tips: What Would Another Runner Want to Know Before Registering?
🏋️♀️ DON’T SKIP LEG DAY – BUILD THOSE QUAD MUSCLES!
The downhills are even more difficult than the uphills. Building quad strength will alleviate the pain during the race and eliminate the hobbling (and difficulty using the bathroom) after the race! During my next marathon build I plan to incorporate heel elevated goblet squats, which target your quads, glutes and core!
🔑 STAY IN ACCOMMODATIONS CLOSE TO THE START LINE!
Over 30,000 athletes participated in race weekend and the start line and surrounding area was PACKED! We stayed at the Hyatt Regency which was conveniently located less than a block from the start. The proximity came in handy on two occasions.
About 15 minutes until go time, I realized I had forgotten my Race Pace Bracelet in the hotel room… my heart dropped. I had purchased the bracelet the day after I registered for the race with the intention of wearing it every long run to manifest the BQ time I needed. When I realized I did not have it with me, I turned to my husband and the next thing I know he is running up to the room to grab it – total life saver! 🥰
Minutes before the gun went off, nature called. 💩
Oh no. The outhouse lines were a block long, and I am NOT exaggerating. I had to make a split-second decision – risk it, or “race” up to the hotel room. I made the right call. I got my pre-race strides in and got back to the start line with 5 minutes to spare and could not have been more grateful that I had the opportunity to do so!
The hotel also offered amazing runner perks including room discounts, unlimited complimentary water bottles, a pre-race pasta dinner, and a post-race brunch buffet! 🍳
The Aesthetics: Are they Good?!
Let’s just say “pretty” is an UNDERSTATEMENT! The course is simply STUNNING! I am not one to run with my phone, and have never been interested in Meta Glasses, but seeing several runners capture the beauty of the moment with a click of a button made me reconsider my opinion for my next scenic race!
Between the Golden Gate Bridge, amazing sunrise, mountainous landscape and ocean views, I could not have imagined a more scenic route! This is without doubt the most beautiful course I have ever had the privilege of running!
Difficulty: Is It a Tough Course?
With the 1300-foot elevation gain, the course is intimidating, but I would say the BARK is worse than the BITE! The uphills were challenging, but the scenic views served as a distraction throughout. As long as you are willing to incorporate weekly hill workouts into your training plan, you will be fine!
Organized: Did It Feel Like a Well-Oiled Machine or Were They Flying by the Seat of Their Pants?
I was extremely impressed with every organizational aspect of this race!
Communication
Upon registering, I received weekly emails ranging from training tips to accommodation suggestions. I read them all (which, to be honest, says a lot! 😂)
Packet Pick Up
My experience with packet pickup was seamless! There were a variety of races offered over the weekend, and the organization did an AMAZING job differentiating where the runners of each distance needed to go to pick up their pre-race packs.
Expo
I have been to my fair share of marathon expos and was genuinely impressed by this one! They had amazing merch in addition to a variety of hands-on activities! You were able to “pin” your home location (it felt pretty cool to be able to pin myself on an island!) as well as a variety of dry erase boards where you were able to share your mindset! Mine was “grateful”, in my favorite color, of course! 🩵
Race Day
From start to finish the race ran smoothly. The corals were clearly labeled, and I had no issue locating my entrance point. Rehydration and aid stations were plentiful throughout the course, appropriately manned and ORGANIZED! Official results and photos were available mere hours after the race concluded. My only (and I mean ONLY) complaint was lack of onsite outhouses I was lucky (and extremely grateful) that I was staying in a hotel less than a block away!
Competition: Is There a Strong Field?
I would say it is fairly competitive, given the elevation!
Top Three Males: 2:26:25, 2:27:48, 2:30:43
Top Three Females: 2:45:14, 2:52:29, 2:58:11
With my time of 3:13:09 I was: 204th overall, 13th overall female & 2nd in my age group (30-34)
Spectators: Is This a Friendly Course for Friends & Family?
Unfortunately, it is not. My husband and parents were able to see me start and finish, but that is about it. There were groups of spectators scattered along the way, but it was not feasible to make it from the start / finish to any of the other viewing points.
The SWAG: Was It Good?
All runners received a dry fit long sleeve with the Golden Gate Bridge on the back as well as a Golden Gate Bridge finisher medal! 🏅
Overall Score: How Many Stars Do You Give This Race, and Would You Recommend It?
⭐️⭐️⭐️⭐️⭐️ 5 Stars!
I recommend this race to ANYONE and EVERYONE!
Whether you are an experienced marathon runner or just getting started, this is a race I think everyone would enjoy! Not only is the course itself awe-inspiring, but the city of San Francisco has so much else to offer!
Not ready for a marathon? There are a variety of other distances offered including a 1K fun run, 5K and half marathon!
I am truly blessed. I have been running competitively for over 20 years, and my parents have never missed a race. From middle school all the way through college, they traveled near and far to support and cheer me on. 🫶🏻
At the end of my collegiate career, we came up with an idea – whenever I registered for a race, we would make a family vacation out of it! New family tradition unlocked! 🔓
That said, not only do I want to share my race experience, but my tourist experience as well! 📸
Things to Do in San Francisco Before & After the Race:
Photo: James Holk (@jamesholk); Freetrail (@runfreetrail) and Daybreak Racing (@daybreakracing)
3 Bests – What aspects of the race did you like the most?
Coastal views
Legendary trails
Well-organized operation that supports a full weekend of trail running.
Not so much – Aspects of the race that didn’t do it for you
The finish line fare was a bit lacking — so-so food, minimal beverages. Having to do packet pickup the day before for a 100k was a bit of a hurdle, given Bay Area traffic.
Weird factor – What’s the weirdest thing about this race?
There’s a section that feels more like Flagstaff than Marin.
Highlights of your race – What did you do well and enjoy about your race in particular?
Being a Bay Area local, I’ve run most of these trails in training. They’re every bit as spectacular as the pictures make them seem. Stringing so many of them together in this epic, point-to-point route is a dream come true. The course flows well, is naturally broken into multiple segments, and really makes for a stunning day in Marin County.
Lessons for others – Share your pro-tips on the race to help the next runner
Marin climbs are almost all smooth, buffed-out trails — except for the rocky descent off of Mt. Tam. That means if you’re not careful, you can grind your legs up by ripping the downhills early on. Smart pacing is key here. And if you can granny gear the climbs in the final 15 miles up Loma Alta and Big Rock, you can make up some great time and set things up to bomb the last, long descents.
Lessons you learned that will help you next time around
First, harden the downhill legs more in training! The repeated bout effect is real, so training hard downhills is essential for being able to run downhills on race day — my adductors were feeling it by the end. Relatedly, make sure you’ve practices fast, smooth downhill running form. Conversely, practice lots of long, steady uphill running! While hiking many of the hills, especially after mile 49, got the job done, being able to move smoother would have been hugely beneficial in those late miles.
Lastly, this may be an early-season race, but make sure you have a heat management strategy! One shouldn’t need ice bandanas for a March run in Marin, but the heat wave this year was no joke — nearly 90 on race day, which was also the first day of spring.
Most important course specific knowledge to know about the race
Mt. Tam is the biggest climb, but don’t think the climbs are all over after that. The work out of Lagunitas is no joke.
Aesthetics – Is it a pretty course?
ABSOLUTELY! Sunrise over the Golden Gate Bridge. Stunning trails overlooking the Pacific. Sweeping views on the north end of the course at sunset that look back at all the terrain you just covered. It’s stunning in every way.
Photo: James Holk (@jamesholk); Freetrail (@runfreetrail) and Daybreak Racing (@daybreakracing)
Difficulty – Is it a tough course?
It’s not technical. It is steep. So depending on how you run it, not really, but also, yes.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Absolutely. Dylan Bowman was instrumental in putting together this race through his backyard trails, and he knocked it out of the park. The folks behind DayBreak racing know their stuff. Even in the inaugural year, things seemed to go incredibly smoothly. (I ran the 50k the year earlier and was similarly impressed with how well they run things.)
Competition – Is there a strong field?
Yes, and I’d imagine it will only get stronger. It’s an early-season race on legendary trails, and one that gets a lot of eyeballs — erm, ears — with D-Bo promoting it on Freetrail.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
The finish line is in a sleepier part of Marin, so hotels are more likely a bit south of the course. Anyone traveling from the East Bay or SF will have bridges to cross. While this is likely not an issue for race morning, it is a challenge to get to packet pickup on Friday — there was an accident and traffic was a nightmare. So plan extra time for that.
Registration opens in September! I imagine it will sell out quickly, so don’t wait too long. Otherwise, nothing fancy required to get in.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard fare with AMAZING volunteers. The local community lives and breathes trail running, so they knew what was up. Notably, each aid station was well-stocked with ice — again, it was blazing hot, and for a March race, that’s not always a given. Kudos to the organizers and volunteers for being ready for it.
Weather and typical race conditions
2026 was blazing hot — around 90 for a high. This is not normal for March in Marin! Normally it’s in the 60s and overcast, or maybe sunny by the afternoon. Despite what you may have heard, Bay Area weather can also be a bit volatile this time of year, and the area has been known to get clobbered with big rain and wind events.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Nothing special. Weather permitting, you can travel fast and light for this one.
Spectators – Is this a friendly course for your friends?
Areas of it are for sure. Stinson Beach, Lagunitas and Fox Hollow aid stations are easily crewable, and hanging out in the nearby towns in-between is likely a pretty rad time. Parking at the finish line is easy, and there’s plenty of space to spread out a blanket and chill in the community park.
How’s the Swag?
I use the handheld Solomon water bottle on a daily basis.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5, I would absolutely recommend it — and already have to several athletes I coach.
Are you putting in the long slow easy runs, track workouts, yet struggling in the marathon? If you are, you are missing out on a crucial piece. Zone 3 running. The “efficiency run” or “tempo run.”
While zone 2 has been receiving all the hype lately, the importance of zone 3 has not been getting enough attention. People call it the ‘grey zone’ and poo poo it. This is for a few reasons, mostly from being used inappropriately. Many runners run too hard too much vs keeping an easy or recovery run exactly what it is supposed to. So instead of using that recovery run, they get into a race mindset and enter zone 3 too often. And then are too fatigued to properly push threshold or V02 max training. So pretty much all runs end up being between easy and threshold, or the ‘grey zone’ and are not achieving desired benefits. Another reason: newer runners do not have the base aerobic system nor the strength in the tendons and soft tissues, which can result in poor results and injury.
But used appropriately, Zone 3 being “unimportant” is a myth. In fact, that is why elite runners train a lot of volume in Zone 3. It is why I accomplished my marathon goal, and ran to my best, a goal greater than any run pace chart said I could do, despite messing up my nutrition and taking in zero until 30km in. It is why marathon runners (and other road racers) I trained and followed zone 3 training appropriately, achieved their goals, often surpassing expectations. It is also why those who did not follow zone 3 properly and ran all their runs way too easy like a Sunday stroll, or raced every session, did not achieve their goals. Zone 3 is crucial for the road runner, especially for anyone trying to break a 4hr mark in the marathon. It requires patience and discipline, exactly what you need to achieve your best.
Here are some reasons why “Efficiency Run” is so important in helping you achieve your marathon goal.
You practice close to marathon pace. Pace training is crucial for many events, especially the marathon. This prepares your body for the mechanical stress it will undergo. It also trains your body to utilize similar energy as you will on race day, and trains both your body and brain’s ability to maintain a moderately hard effort for long periods of time – just like the demands of the marathon or other races. There is a reason that Kenyan elite marathoners are known for building a large majority of their runs into zone 3 (also called tempo or efficiency pace). If you run all of your runs too easy, come race day, you will not be physically nor mentally prepared. Conversely, if you run all your runs too hard and do not practice patience and discipline, you wil not be physically nor mentally prepared, more likely injured and / or burnt out. They say practice makes perfect. I prefer ‘perfect practice makes perfect.’
Efficiency running. While V02 max gets the sexy rave, we all have a ceiling limit. How do you get better? Becoming more efficient. And over time, this translates to getting faster not only at your goal race pace, but with your easier and harder runs. Rather than slogging along and making all runs too easy, or running too hard and ‘tight,’ you are training your body to be more efficient at your desired pace.
You are also better adapted to lactate clearing without the higher stresses of threshold training. Zone 3 sits just below threshold, so the body improves at processing and clearing lactate more efficiently. This is key especially for the marathon or half marathon, as you can sustain a faster speed without fatigue accumulation as quickly!
Are you intrigued? So What is Zone 3?
Zone 3 is, essentially, the higher aerobic zone. I call if a ‘feel good’ pace or efficiency run, running strong but manageable. A HR of 70-80% max or with an RPE scale, think of 6-7/10. It is where conversational pace becomes more difficult, but you could still talk in broken sentences. It is the pace that aligns with marathon effort (to half marathon depending on your fitness level) for majority of runners.
I personally think of this as ‘feel good’ pace – not into threshold yet not running too easy. For example, when I was a competitive triathlete, a weekly standard run was between 60 and 75min, warming into the first couple of miles into zone 3. If my HR was creeping at the upper end, I reduced it. I loved this run! Once warmed up, it was fun. I felt fast but relaxed. And not destroyed afterwards. Over weeks, I noticed my times getting faster at the same HR at both this zone and the zones above and below it. It is a great tester run without needing to recover and race or need a large amount of recovery time afterwards. Done consistently, you will also see paces at easier runs (zone 2) and higher threshold work get faster as well.
A couple of Zone 3 session examples:
Steady-state effort for 30-45min (after 10-15min warmup). The pace will feel easy earlier on, but slowly gets tougher, providing a useful stimulus for longer races.
Cruise tempos of 3-4 x 10-15min with 2-3min breaks between. This is a great introduction to tempo running, as a different stimulus or break from steady state sessions, and to develop some race-specific endurance, without excessive fatigue buildup with the more intensive intervals training. It also forces you to practice patience and the discipline of running what you are capable of, vs treating this as hard efforts. Over the repetitions, you will notice the pace becoming more difficult. If not, I always tell my athletes they can go a bit faster on the last one and make a note of that. Remember to start more conservatively and ideally, even or negative split!
To summarize, Zone 3 training is highly beneficial because it enhances run economy, aerobic efficiency and the ability to clear lactate, and the ability to hold a steady pace for longer durations that replicates race-day pacing and intensity. Used appropriately, a powerful tool in the runner’s box!
If you’ve run an ultramarathon, you already know that at some point, things are going to get tough! Maybe it happens once, maybe twice, or maybe you find yourself moving through a series of difficult moments throughout the race. It might be nausea, tired legs, a drop in motivation, a pace that feels way too slow, or simply your body shouting that it just doesn’t want to take another step.
Whatever form they take, the difficult moments are coming. So the more tools you have in your mental toolkit, the better equipped you’ll be to deal with them when they arrive!
You have (some) control!
One of the last ultras I ran was a beautiful mountain race in the Italian Alps: 70km and 4,000m of ascent. It wasn’t especially technical terrain, but it was hot and exposed with few water or refreshment points so I knew it was going to be a challenging day.
Before the race, I made a deal with myself. When things got difficult, I would ask myself two questions: Am I sick? Am I injured?
By sick, I didn’t mean the nausea or tiredness that comes with pushing yourself. I meant genuinely sick. Had I suddenly developed bronchitis or pneumonia? Was there something medically wrong that meant I shouldn’t continue? It was highly unlikely (!) yes, but I wanted to have that question in my head so that I could distinguish between feeling rotten because I was running an ultra and feeling terrible because something was actually wrong.
The second question was about injury. Again, I wasn’t thinking about normal discomfort (if you’re running an ultramarathon, you’ve signed up for some aches!) I was asking myself whether there was something that felt fundamentally different — something that made me think I could do myself some real damage by continuing.
I decided that if the answer to both questions was “no”, then there was no reason for me to quit. It meant that in some way the problem I was dealing with had a mental component – there were choices I could make and in some way I had some control.
This awareness of control underpins our ability to problem solve. If you feel like you have no choices and nothing’s under your control, it’s very easy to become passive. You can start to feel like a victim of the situation, that things are happening to you as you feel increasingly tired / muddy / sweaty / sore / slightly sorry for yourself. Once you get into that mindset it’s really easy to lose perspective. Instead, try asking yourself: What can I control here? What choices do I have? What can I change?
That small shift can move you from feeling overwhelmed by a problem to viewing it as a challenge to solve. Rather than being a victim, you become an agent who can make decisions and exercise control over the situation.
Some practical examples of choices and control
Let’s take nausea as an example. I get horrid nausea when I’m running and it’s something I’m still learning to manage. When it comes on, my first reaction isn’t particularly objective or zen-like, it’s more along the lines of; “I feel sick. This is horrible. I don’t want to feel like this. How can I go on another 8 hours feeling like this?!”
And that’s okay. We can take a moment to acknowledge how unpleasant something feels, we donìt have to pretend that everything feels fine. But after that, try to take a step back and assess the choices and control you have in that situation. “I have nausea? Interesting. So what are all the things I can do about it?” For example:
Do I want something salty or sweet at the next aid station?
Which flavour gel do I want? (you need to prepare in advance and have brought options!)
I’m going to reduce my effort level for 15 minutes and see if that helps.
I’m going to rinse my mouth with liquid carbs and spit them out (this sends a message to the brain that you have taken in carbs even when you haven’t!)
I can sip some water every 5 minutes.
When did I last take salt tabs? Do I need another one?
Am I over-heating? I could wet my cap in the fountain, use a wet sponge, or put on a cap.
They’re all small, simple options but showing yourself that you have choices and creating a situation you can experiment with gives a sense of autonomy. Rather than feeling helpless you’ve moved yourself into a position where you can make decisions.
The same thing applies to tired legs. Even if your legs feel trashed, ask yourself whether you can still take one more step. You can? Great, so can you make it to the next tree? You might decide to count 50 steps on your right leg and then reassess the situation. You might decide to run for a minute and walk for a minute, or slow your pace, or stop briefly, or stretch. You could take another gel or change your fueling. Notice your posture and gait. Could you stand straighter? Could you swing your arms more efficiently? Are you walking with purpose or meandering? Suddenly with all these options your brain has something positive to fix on!
Try cognitive distancing
When you’re evaluating the situation, a useful trick can be to use something called cognitive distancing, which is essentially about creating a little bit of psychological space between yourself and what you’re experiencing.
Instead of thinking, “I’m tired”, try talking to yourself in the second person: “You’re tired.” You can even go as far as using the third person: “Lauren’s tired.” What advice would you give Lauren (yourself!) in that situation? Would you tell her to give up because she’s tired? Of course not, you would come up with a whole list of suggestions for her to try!
It sounds strange, but that small change in language can help you become more objective. You’re no longer completely immersed in the experience; you’re observing it. And when you can observe something rather than being completely consumed by it, it’s often easier to make a good decision about what to do next.
Don’t just visualize the perfect race!
Visualization is another strategy we hear a lot about. Usually, when we talk about visualization, we’re talking about imagining everything going brilliantly: crossing the finish line with a leap and a smile, getting your medal, feeling amazing. When you’re sitting on the sofa at home it’s very easy to imagine yourself prancing up the climbs like Kilian and dancing down the technical descents like a mountain deer.
There’s nothing wrong with that, but there’s another part of visualization that is really important: visualizing things going badly. This isn’t to be gloomy or negative! If you only imagine the perfect race, you can create a huge expectation that things are going to actually feel that way during the race. Then, when the inevitable hard moment arrives, it can feel as though something has gone wrong because there is a big nauseous-shaped gap between what you imagined and the reality.
Instead, imagine yourself having a terrible patch. Imagine the nausea, the tired legs, or looking at your watch and realising you’re much slower than you expected. Then ask yourself: What am I going to do when that happens? The goal isn’t to visualise suffering for the sake of suffering; it’s to rehearse your response to it. Make a mental list of all the choices you will have in that moment and, importantly, prepare beforehand so you have all the things you might want or need with you! In this way when that difficult moment arrives, it isn’t completely unfamiliar. You’ve already thought about it, you’ve already considered your options, and you’re ready to act.
We know there will be hard moments in ultras – we sign up because we want to challenge ourselves and learn how to deal with those challenges! However this takes practice – enriching your mental toolkit will help you become a better problem solver and have a more enjoyable race.
3 Bests – What aspects of the race did you like the most?
I’ve been doing a lot of higher profile events recently. I was stoked to return to a grassroots, no frills, no fanfare event. It was all about the runners and the adventure.
I love when a course includes a high elevation mountain ascent! Climbing Manns Peak at 12,272 feet was a major highlight.
I was drawn to this event because of the ecosystem diversity. It includes both slickrock/sandstone desert and high alpine environments. Both desert and mountain running skills are required which I found fascinating and unique.
Photo: Dandelion Dilluvio-Scott
Not so much – Aspects of the race that didn’t do it for you
I didn’t enjoy the South Mountain Loop at night. It was overgrown with some high consequence steep drop offs and pesky insects that were highly attracted to my illumination. I admit that I might have viewed this section as more of a fun challenge than a hindrance if it wasn’t for the humidity in the region and lingering heat that didn’t go away after dark. Perspective is everything!
Weird factor – What’s the weirdest thing about this race?
There are no written rules on the website or anywhere else. Guidelines were included in the pre-race video, but I don’t think everyone saw the video or they didn’t care. I saw a several violations.
Highlights of your race – What did you do well and enjoy about your race in particular?
I DNFed at mile 91 and trekked 2 miles back to the trailhead to get picked up. The Ute 100 Mile, became the Ute 93 Mile. Seems like an odd thing to consider a highlight of the event, doesn’t it? Let’s backtrack… Leading up to Ute 100 Mile my main goals for this event were to nail fueling/hydration, use “light feet” in the slickrock/washboard portions, take more calculated risks, run hills up to ~7% grade as much as possible, embrace pain and to go out less conservatively than I usually do for 100s. As the weather forecast unfolded it became clear that this would be a record hot year for the event. In addition to my original objectives, I committed to taking advantage of any and all cooling opportunities at aid stations and creeks. I also gave myself the mental leeway and the flexibility to adjust my pacing and aid station stop times to contend with the heat. Adaptability to everything in ultras.
The first 43 miles of Ute 100 felt blissful and everything went according to plan with no modifications. We dropped to the low point of the course catching sunrise though a light haze of smoke (moderate AQI) as it illuminated the red rocks of the Moab desert. Then we began the relentless 18-mile/7,000ft climb back into the high country as the day warmed. I stuffed my hat and shirt with ice whenever possible as we transitioned through a variety of ecosystems. When the grade steepened and trail became less groomed at tree-line I focused less on speed and more on efficiency. The wind brought relief from the building heat as I picked my way through the talus in the final approach. I reached the summit of Mann Peak at 12,272ft in about 7 hours 45 minutes from the start much to my delight. By far this was my favorite part of the course with views reminiscent of the San Juans of Colorado. A technical descent followed taking us down to the 50k mark and Geyser Aid Station where we began to transition back to foothill running.
The furnace began to turn up along the washboard road following Geyser, but with some tree cover it was tolerable. The dial really shifted though after Dark Canyon Aid Station at mile 42.2. The course passed through the final stages the 18-miled (mostly) descent back into the desert foothills. At the lower elevation we were in full exposure at 100°F+ on the washboard road while a seemingly endless procession of vehicles dusted us. I could sense the “grind” portion of the race nearing and mentally prepared to dig deep. Spirits began to deteriorate when I bottomed out and then began ascending back up into the alpine toward South Mountain. The increase in internal heat with the uphill effort (even at a reduced hiking pace) was stifling. I talked myself through it and managed to stay out of the heat exhaustion zone; though I think I was on the edge for a bit. I dipped in creeks. I made conversation with the cows (because why not?). I reminded myself that night would bring relief from the heat. I even managed to be good humored after a bee string .5 miles from the aid station.
Passing through the South Mountain Aid Station I felt rejuvenated. The sun had just set. Chapter 2 of the race was beginning. Life would be good again. Or not! It took about a mile for me to realize my mind and body were not going find reprieve in the darkness. Ever since finishing Hardrock 100 last year I have been unable to fully endure suffering to the level I did prior. The ability seemingly went a vacation after reaching critical mass. During the South Mountain section this skill finally made a complete comeback. To be blunt, the South Mountain section was miserable. Overgrown, narrow and with some steep drop offs. Running was challenging in the dark so I hiked most of it and still stepped off the edge a few times. High humidity. Warm even at night. Bugs. Relentless. The switch had finally flipped though. I threw myself into it and marched on.
Things improved back on the jeep roads. Around 3:30-4am it finally felt colder and I put on layers. Life wasn’t exactly good, but it was better. Then I started hallucinating pacers just before sunrise… then my eyes started to close. I played a bit with half-sleep walking for about 20min, but eventually decided to sit down and take a 1min nap. This snapped me out of my sleep walking and I felt wide awake. I have never gotten drowsy or hallucinated during a 100 miler. It felt much more reminiscent of night two and beyond of when I ran Cocodona 250. That lightened my mood quite a bit.
I was in high spirits when the sun came up and I arrived at the Geyser Aid Station again at mile 81. However, things began to shift a few miles after I departed. Once I was on a slope in dabbled sunshine my body couldn’t seem handle a second dose of sun exposure after the getting scorched the day prior. I slowed way down to delay the internal build up of heat. Some female runners passed me. I tried to rally, but in the end I put my health first. I am all too familiar with heat illness and I didn’t want to venture into that extremely dangerous zone. My goal was to get to the next aid station safely and take extra time too cool down before continuing. I fully recognized that this plan would take me out of podium contention. I was pretty sure at the time I was top three and when I later looked at the results it does seem that like that’s accurate. However, I accepted that an attempt to keep my spot would likely end with me in a perilous condition and adapted to the new situation.
I took a long break at Hazard Aid at mile 88. The medic and volunteers worked diligently to cool me down and cooked me lots of real food. I am so grateful for how much effort they put into getting me back out on the course. I left feeling somewhat revitalized and believed I could at least trudge the final 9 miles. I was able to move satisfactory in the shade, but as soon as I was in aspen forest again with dabbled sunlight, my body began to shut down. I sat in the shade of a few pine trees a few times and called my husband to talk through the situation. Each time I got up and stubbornly pressed on climbing Gold Knob, the last mountain. I wanted desperately to continue, but I was also getting increasingly wary. I’ve had heat exhaustion before. I’ve seen folks get severe heat illness. I know how dangerous it can get. However, my mind wasn’t done. I still had fight in me. I didn’t want to accept my reality… until I got to the open meadow in direct sun. My body was done and I knew heat illness was inevitable at this point. I could hike down two miles for quick extraction, continue on and get medically evacuated by SAR or get taken to the hospital at the finish. I called my husband again. I couldn’t fully face what was happening alone and felt like I needed his “permission” to medically pull myself. Of course, I also needed him to meet me at the trailhead. In the end there was only one choice: DNF at mile 91.
I had no regrets waking up the next morning or still don’t as I write this. I indeed reached full heat exhaustion on the descent and am completely confident in the choice. Internally and physically, I feel exactly like I ran 100 miles … well 93 miles! It’s just without the buckle or finish line celebration which are ultimately external extras for me. I run to endure. To take calculated risks. To satisfy curiosity. Ute 100 Mile was meant to be my comeback 100-mile event after navigating burnout following Hardrock 100 last year. Of course, I assumed I’d need to cross the finish line to accomplish all this, but turns out I didn’t. I achieved all I wanted in this event; it just looked different than I envisioned. It’s all internal and no external validation which this feels more authentic to me. So yes, the DNF turned out to be a highlight. The most disconcerting part of my first DNF is I cannot for the life of me find a reason to be upset! I’ve been trying and can’t come up with anything.
Ironically, I think a lot of things I’ve struggled with in the past were resolved during this event. I never had issues running uphill grades. I took all the strategy risks I intended with some heat adjustments (I don’t think any cost me). Fueling was great. I was on top of hydration and salt more than ever. My willingness to fight and be in pain was extremely present. My body held up amazing aside from the heat both during the event and in the aftermath.
No official finish on the Ute 100, but I feel more accomplished in ultras than I have in over a year. The intrinsic value of running came back to me somewhere during those 93 miles and that’s all I need.
Lessons for others – Share your pro-tips on the race to help the next runner
There are long stretches without aid and the potential for harsh alpine conditions in addition to desert heat. Runners need to be well versed and confident with self-sufficiency. I would not rate this as a beginner friendly course.
Photo: D. Scott
Lessons you learned that will help you next time around
I’ve always had the same self-prescribed rule: if spirits are broken but the body is functioning, keep going even if it’s not the performance I hoped for. I register for ultras completely accepting that pain and suffering will be part of the package. However, if there is an injury or other occurrence that will land me in the hospital or take me out of adventures for a long duration the risk of continuing is not worth it> In this case a DNF is acceptable for me. Ute 100 was my first DNF and, therefore, the first time I was faced with living by this rule.
I’ve had many occasions during events where I fantasized about bailing in a moment of misery or had to assess if a pain was a niggle or something more serious. The choice to continue on in all of these occasions, was way easier for me than the decision to pull myself off of the Ute 100 course and DNF. I didn’t expect that. I learned that the choice to stop can be more difficult than the choice to carry on. I think a lot has to do with ego and the story we want to tell. On the surface, the story about battling through the heat for 9 miles to make it to the finish sounds more gripping than the tale of how I gave myself permission to medically drop 9 miles from the finish for safety. I think this is why it took me several stops within the same mile and a few phone calls to finally conclude that I needed to drop. I was fighting the story I wanted to tell versus the story I knew I needed to tell. I’m not sure how yet, but I think the awareness I gained of this internal conflict will somehow help me as both and athlete and human.
Most important course specific knowledge to know about the race
Runners must be prepared not only for demanding climbs, but also lengthy descents. The surface is extremely varied: slickrock, gnarly jeep roads, washboard roads, overgrown singletrack, groomed singletrack, technical alpine, pavement, etc. Having a diverse surface skillset is mandatory along this course. Take in consideration the long gaps between aid stations (many are 8-11 miles) when creating a fueling, hydration and cooling plan.
Aesthetics – Is it a pretty course?
Yes! The low elevations take runners through Moab sandstone formations and slickrock with views of Castle Rock. The higher portions of the race take runners above timberline to the rocky and rugged high peaks of the La Sal Mountains. Diverse and beautiful!
Difficulty – Is it a tough course?
Absolutely. The alpine terrain is comparable to the Hardrock course, but with large sections of overgrown trail to add some spice. The desert portions feature slickrock which can easily trash your legs without careful calculation and technique. Additionally, an 18-mile descent (4 miles are more rolling) makes things interesting for the quads.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
I was very impressed by Renevant Running and RD Jordan Ricks. I was prepared for the possibility of more chaos knowing that this as a lower profile event. However, even though this is a small event everything was extremely well organized, all runners were very well taken care of and there were no mishaps that I was aware of.
Competition – Is there a strong field?
I didn’t see any elite runners on the start list, but there were strong athletes in the field for sure.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
This race was still open for registration within a week of the start and, to my knowledge, it doesn’t historically fill. Camping is available at the start for athletes with no advanced booking needed. Moab is the nearest town and offers a variety of lodging, though I personally have no idea about how it books because I always camp.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
The standard fruit, chips, trail mix and other snack items were available. Aid stations also offered quesadillas, grilled cheese, broth, ramen, hot chocolate, potatoes, hard boiled eggs and a variety of other hot options. The volunteers were very helpful and willing to cook custom items using the ingredients they had. NeverSecond and Tailwind provided the sports nutrition.
Weather and typical race conditions
Typically, it is warm (80-90°F) on the lower elevations of the course for short portions that are more in the Moab desert and foothills. The mountain sections are typically moderate at 50-70°F and can be blustery or even stormy (there is a lightning detour for Manns Peak). There is a great deal of exposure along the course in both environments.
This year it was just plain hot. The race started warm with a light smoke haze before sunrise and then temperatures rose to the 100s during the day. It stayed warm most of the night and didn’t cool off until about 4am. The sun came back in full force the next day with thicker smoke and climbing temperatures that were around 90°F.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Gaiters were handy with the amount of dust and scree on the course. I also highly recommend poles for the steep ascents. Bring your sun gear for the desert (sleeves, hat, sunscreen, sunglasses, etc.) and your cold gear for the alpine (rain/wind jacket, insulation layers, gloves, etc.). Finally, calculate your water capacity carefully. There are some very large gaps between aid stations (8-11 miles).
Spectators – Is this a friendly course for your friends?
There are sections of this event that were very spectator friendly especially along the dirt roads and campgrounds. Family and friends should be careful to follow the course rules as some roads were off limits.
How’s the Swag?
Athletes received a hat and shirt at check in. Finishers received a sweet buckle!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
9.5/10 stars for this well-organized wilderness adventure. The small deduction is for the lack of written rules which I think resulted in some violations.
3 Bests – What aspects of the race did you like the most?
The VIBES, location, and race weekend activations.
Not so much – Aspects of the race that didn’t do it for you
Crowd support could have been better. There were enthusiastic cheer zones at several points along the course, but when you were not passing a cheer zone it felt a little too quiet for my liking. I prefer continuous crowd support whenever possible!
Highlights of your race – What did you do well and enjoy about your race in particular?
The atmosphere surrounding this race was really electric. Not your average race expo! There were fun activations like outdoor yoga classes, a live taping of the Ali On The Run podcast, hair braiding and nail art stations, great free swag as well as a big showcase store with more for purchase, and a lot more. Then post-race each finisher received a boxed brunch and there was an awesome recovery zone where you could get a 15-minute massage, use compression boots for 10 minutes, or stretch and roll out. The medal design is super cool too!
Aesthetics – Is it a pretty course?
Yes! Vancouver is beautiful and many miles of this race are along the scenic Sea Wall.
Difficulty – Is it a tough course?
Not the worst but not easy. Some rolling hills and a handful of spots (both uphill and downhill) that were steep.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Very well organized!
Competition – Is there a strong field?
Seemed more geared towards middle-of-the-pack and back-of-the-pack runners, with most finishers in the 2:00 – 2:30 range. There were a handful of elites running. Phily Bowden won the women’s race in 1:14.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Lottery to enter and high entry price. The lottery took place in February for an August race.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
7 aid stations with water and electrolytes. Also a few spots with energy bars. Good amount of bathroom opportunities along the course.
Weather and typical race conditions
Start time 7:00am. Was cool and cloudy at the start then warm/sunny as the day progressed. Temps in the 60s – low 70s.
How’s the Swag?
A+
The Overall Score – How many stars do you give this race and do you recommend that others run it?
8/10! I had a great time in Vancouver for this race. It was the return of SeaWheeze after a 7-year hiatus. I hope that in future years the word will get out more and crowd support will continue to improve.
Setting process goals that help you reach your dream end goal.
As athletes, it is natural to dream big and think about the end goal. Whether that goal is qualifying for Boston, breaking three hours in the marathon, or simply completing your first 5K, having something to work toward can be incredibly motivating. These types of goals, often referred to as outcome goals, focus on the end result an athlete hopes to achieve. They give us direction and something exciting to strive for.
What is often missing, however, is the process of getting there.
Before we go any further, it’s helpful to understand that not all goals are created equal. Goals are generally broken into three categories: outcome goals, performance goals, and process goals. Each one serves a different purpose, and together they create a roadmap for success.
Outcome goals are the big-picture dreams. They’re the results you’re ultimately hoping to achieve, like qualifying for Boston, breaking three hours in the marathon, or finishing on the podium in your age group. These goals are exciting because they give you something to work toward, but they’re also the least within your control. Things like weather, course conditions, competition, or simply having an off day can all influence the outcome.
Performance goals bring the focus a little closer to home. Instead of comparing yourself to other runners, these goals are about improving your own performance. Maybe your goal is to run a personal best, hold a specific pace during a race, or finish stronger than you did in your last marathon. These goals are more controllable than outcome goals, but they can still be influenced by factors outside your control.
Then there are process goals, which are where the real magic happens. Process goals focus on the daily habits and actions that help you improve over time. They’re the workouts you complete, the strength sessions you don’t skip, the recovery you prioritize, and the fueling strategy you practice before race day. While these goals may not seem as exciting as chasing a finish time, they’re the ones that ultimately determine whether you’ll get there.
A simple way to think about it is this: your outcome goal is your destination, your performance goal tells you how you’re progressing, and your process goals are the step-by-step directions that get you there.
Goals in Action
Let’s say your dream is to qualify for the Boston Marathon. That’s your outcome goal. To do that, you may need to run a marathon in under 3:30, which becomes your performance goal. The process goals are everything you do consistently along the way—completing your long runs, practicing marathon pace workouts, strength training twice a week, dialing in your nutrition, and prioritizing recovery.
While it’s perfectly okay to dream big, the runners who make the most progress aren’t thinking about their finish time every single day. They’re focused on the small, controllable actions that gradually move them closer to that goal. Those daily choices may not feel glamorous, but over weeks and months of training, they’re what make the biggest difference.
Without focusing on the smaller steps between where you are today and your overarching goal, it’s easy to become discouraged. Progress rarely happens overnight, and if the only measure of success is whether you achieve your end goal, months of hard work can begin to feel insignificant. Instead, we want to set realistic process goals that act like the rungs of a ladder. Each goal builds upon the previous one, making progress feel manageable, sustainable, and ultimately more rewarding.
So, what does effective goal setting look like, and why is it so important?
One of the biggest benefits of process goals is that they help build confidence. Confidence isn’t something that suddenly appears on race morning—it develops throughout training. Every time you accomplish a small goal, you provide yourself with evidence that you’re capable of taking the next step.
For example, imagine your goal is to run a marathon at an 8:00 per mile pace. Rather than waiting until race day to find out if you can hold that pace, you gradually work toward it during training. Maybe your first goal is to complete two miles at marathon pace during a long run. A few weeks later, you progress to four miles, then six, and eventually longer sustained efforts. Each successful workout reinforces your belief that the goal is attainable. By the time you reach the starting line, you’ve already practiced running your goal pace multiple times, making it feel familiar rather than intimidating.
On the other hand, if an athlete attempts to run their goal pace for the very first time on race day and falls short, it can quickly become discouraging. That disappointment may lead them to question their fitness or lose confidence in themselves, even if they completed months of quality training. Process goals help eliminate much of that uncertainty by allowing athletes to build confidence gradually instead of placing all of the pressure on one performance.
In addition to building confidence, process goals give your training a sense of purpose. Training can sometimes feel repetitive, especially during long training cycles when race day still seems far away. It’s easy to lose sight of the bigger picture when you’re simply checking off workouts week after week.
By setting incremental goals throughout a training cycle, every workout becomes intentional. Instead of viewing a workout as “just another tempo run” or “another long run,” you begin to see it as an opportunity to accomplish a specific objective that moves you one step closer to your larger goal. These smaller milestones also provide regular opportunities to celebrate progress, which can help maintain motivation and reduce the risk of burnout.
Finally, process goals provide realistic check-ins and allow athletes to measure progress in ways that extend beyond race times. Progress doesn’t always mean running faster. Sometimes, success looks like becoming more consistent, improving recovery habits, or simply building a sustainable routine.
For example, an athlete who currently runs two days per week may have a long-term goal of consistently running three days each week. Rather than making that jump immediately, a process goal might be to run three days every other week for two months. Once that becomes comfortable and sustainable, the athlete can gradually transition to running three days every week.
This approach not only makes the goal feel more attainable, but it also increases the likelihood of long-term success. Instead of becoming overwhelmed by trying to change everything at once, the athlete builds confidence with each milestone and develops habits that are more likely to stick. Over time, those small, intentional steps add up to meaningful progress—and that’s exactly what effective goal setting is all about.
Ever heard the word “strides” and wondered, What exactly does that mean?
Been there.
Strides are one of those things that coaches talk about all the time, but if you’ve never done them before, it can be confusing. So let’s break them down.
What are Strides?
Strides are short bursts of faster running that you add into an easy run.
They’re usually around 15–30 seconds and should feel fast, but NOT like you’re sprinting for your life.
Think smooth, controlled, quick, and relaxed.
You’ll gradually speed up, hold that faster pace for a few seconds, then ease back into your normal easy pace.
The goal is to practice running fast without creating a ton of fatigue.
Why are Strides important?
They help improve your running economy.
Basically, they teach your body to run faster while staying efficient.
They help with leg turnover.
Strides are a great way to practice moving your legs quickly without needing to do a full-blown speed workout.
They help you practice good form.
When you’re running faster, you get to focus on staying tall, quick, and relaxed.
They make faster paces feel less foreign.
If you’re mostly running easy, strides give your body a little reminder of what it feels like to move quickly.
And one of my favorite things about strides?
They don’t take much time.
You can get the benefits from just a few 20-second efforts at the end of an easy run.
When should you be adding strides to your runs?
For most runners, I like adding strides 1–3x per week, usually at the end of an easy run.
For example:
45 min easy + 4–6 x 20 sec strides
You can also do them before a workout to get your legs moving and ready for faster running.
And if you’re in a training phase where you aren’t doing much speed work, strides are an easy way to keep some faster running in your routine without adding another hard workout.
One thing to remember:
Strides should NOT leave you exhausted.
You should finish them feeling like you could have gone faster if you needed to.
If you’ve never done strides before, start with 4 x 20 seconds after an easy run and see how your legs feel.
Sometimes you don’t need another hard workout. You just need a few quick, controlled bursts to remind your legs how to move fast.
Want to learn more about running or get a more structured approach to your training? I’d love to help!
What if you could make every race feel like a successful race? What if you could finish each training run feeling satisfied? What if you could start that process today?
As runners we’re familiar with goals: time goals, distance goals, results goals, pace goals. These are called outcome or performance goals and are influenced by many external variables – the weather, your body on the day, other competitors; which are not under our control. You might have your fastest day but someone else’s is just…faster. You might be aiming for a qualifying time but the weather is incredibly hot, trails are slippery in a rainstorm, your drop bag isn’t transported, the aid station doesn’t have the gels you like or your stomach goes south.
So how great would it be if you had goals that were fully under your control?!
Well, the good news is you do!
Process goals, by definition, are goals that are under our control, every single day. They are the choices we make, the habits we create and value and priorities we give to running, both before and during the run itself. Focusing on process goals gives you a way of measuring success that doesn’t depend on external factors – so you can look back at every race result and say ‘I smashed that!’
Technical execution
Racing is about making smart decisions, even when you’re tired or hungry, even when things don’t feel like they’re going as planned. Having these written down and practising them before will help you make the right decisions when times are hard.
Example process goals – I will:
Walk/hike with purpose when tired – focus on my stride. Am I moving efficiently?
Sort out hotspots or chaffing immediately
Fuel every 30 minutes (even when I don’t want to)
Stop for 5 minutes at each aid station to restock, refuel and check in with myself
Leave the aid station with both bottles full
Use poles on the uphills
Start slow and not get caught up in the pace of others – run my own race
Stay within 2-4 RPE for the first half of the race
Show your values as a runner and human
Perhaps my favourite part. Races can get hard. Ultras can get very (very) hard. Who do you want to show up as during the race when it gets tough? A grateful runner, an appreciative runner or a runner feeling kind of sorry for themselves and grumpy? (and yes, we’ve all been there!) We can control how we interact with others, our attitude and what we choose to put our attention on.
Example process goals – I will:
Thank all volunteers – (you can race because they are there through rain, cold and dark!)
Smile at supporters and high five kids – be a role model
Thank my crew (David Roche does an amazing job at this!)
Note the scenery around me and take at least one photo
Encourage other runners
Acknowledge other runners when I’m out training, even with headphones
If something goes wrong, I will take a minute to evaluate options before acting
Finish with a smile!
Develop consistency
Success doesn’t come from one amazing workout but adding bricks, day after day. Creating habits will put you in the best place to become stronger over time.
Example process goals – I will:
Exit the door 5 times a week in my running gear. (You might not do the full workout, or keep the pace you wanted, but you will develop the habit.)
Do my warm-up before each workout.
Foam roll areas I need to after a workout
Be in bed by 22:00
Journal after each run – what felt good? What challenges did you have? This will help you spot patterns.
If you follow your process goals you can look back at every race knowing that you did your best and were successful. They will help reduce anxiety by building confidence in your preparation and help you build automatic procedures when faced with difficulty, rather than panicking! What’s more, successfully using process goals will also put you, as a result, in the best position possible to achieve outcome goals.
Lauren Irwin is a coach with Team RunRun, to learn more about her, check out her coach profile here.
3 Bests – What aspects of the race did you like the most?
What stood out to me just as much as the course itself was the community surrounding this race. It felt like a gathering of old friends reconnecting while welcoming complete strangers as if they had been part of the family all along. Meghan and her team put together an incredibly well organized event, and that care was evident from the moment we arrived until we crossed the finish line. Every volunteer, every aid station, and every interaction reflected the passion they have for creating something truly special.
One of the unique parts of this race was how everyone embraced the experience beyond just the miles. Runners and crews took advantage of the rivers and alpine lakes along the way to cool off, reset, and enjoy the incredible environment around them. Those small moments of slowing down and appreciating the place we were lucky enough to be in perfectly captured the spirit of this event.
By the end of the weekend, I did not just feel like I had finished a race. I felt like I had become part of a community that extends far beyond the trails.
Not so much – Aspects of the race that didn’t do it for you
One section of the course that will stay with me forever was the descent from Sunlight. It was completely exposed along the side of a cliff and demanded your full attention. We carefully traversed a narrow shale slope with a significant drop just a few feet away. As if that was not enough, we then had to cross a short stretch of loose gravel and sand that felt incredibly unstable underfoot. It was one of those moments where I stopped and thought, “What did I sign up for?” It was equal parts intimidating and exhilarating, and it perfectly captured the wild, rugged character of the Crazy Mountains. It was a powerful reminder that out there, the mountains always demand your respect, and every step requires your full focus.
Highlights of your race – What did you do well and enjoy about your race in particular?
There were so many highlights throughout the weekend that it is hard to pick just one. Simply getting the opportunity to experience this course in all of its beauty was something I will never forget. I also had the chance to share many miles with Ultraspire pro athlete Nick Allen. During the toughest parts of the race, having someone to talk with, encourage one another, and keep moving forward made all the difference. His friendship and support played a meaningful role in helping me reach the finish line. Crossing that finish line and seeing my wife waiting there after such an unforgettable journey made the accomplishment even more special. To top it all off, I got a tattoo shortly after finishing as a permanent reminder of the challenge, the people, and the memories that made this race an experience I will carry with me for the rest of my life.
Lessons for others – Share your pro-tips on the race to help the next runner
Come into this race as prepared as you possibly can. Train on rough, rugged terrain whenever you have the opportunity because the more your training resembles the course, the more confident you will be on race day. It is also worth doing a few long runs with intentionally wet feet so you can identify potential hot spots or blister issues before race day and learn how to manage them. Trekking poles are another essential piece of equipment. They will save your legs on the long climbs and provide stability on the technical descents, but only if you know how to use them efficiently. Spend plenty of time training with your poles so they become second nature. The more problems you solve during training, the fewer surprises you will have when it matters most.
Lessons you learned that will help you next time around
This race taught me the value of patience in a way few others have. It was the first time I had taken on a 100 mile race without the support of a crew or pacers, which meant every decision and every challenge was mine alone to navigate. I knew the course would push me physically, but I underestimated how much it would test me mentally. There were long stretches where it was just me, the trail, and my thoughts. Those quiet miles forced me to slow down, stay present, and trust the process instead of worrying about the miles ahead. By the finish, I realized the greatest lesson was not about running faster or becoming stronger. It was learning to embrace the journey one step at a time and having the patience to believe that if I kept moving forward, I would eventually reach the finish line.
Most important course specific knowledge to know about the race
Be prepared for relentless terrain with long, steep climbs that demand patience and smart pacing. Expect hot temperatures, prolonged exposure, and feet that may stay wet for much of the day from creek crossings or muddy sections. If you’re relying on a crew, plan ahead aid stations can take significant time to reach, and many are accessed by rough, slow roads. Make sure your crew has plenty of time, a reliable vehicle, and a clear understanding of the course logistics.
Aesthetics – Is it a pretty course?
This course may be the most beautiful place I’ve ever had the privilege to run. Towering ridgelines, crystal-clear alpine lakes, and waterfalls around nearly every corner make it feel like you’re running through a postcard. It’s easy to get caught up chasing a time or the next aid station, but don’t forget to look up. Take a moment to soak in the views, appreciate where your feet have carried you, and capture as many photos as you can. The finish line will eventually fade from memory, but the experience of moving through a place this incredible is something you’ll carry with you forever.
Difficulty – Is it a tough course?
This was, without question, one of the hardest and most grueling 100 mile races I’ve ever completed. Every mile demanded something from you physically, mentally, and emotionally. This isn’t a race you simply show up and hope to survive. It rewards preparation, patience, and resilience, while exposing every weakness in your training, pacing, and mindset. There will be moments when you question why you’re out there, but that’s exactly what makes crossing the finish line so meaningful. If you’re looking for an easy buckle, this isn’t it. If you’re looking for a challenge that will push you to your limits and leave you with an immense sense of accomplishment, you’ve found it.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
This was one of the best organized races I have ever been a part of. Considering the remote terrain and the incredible logistical challenges of supplying aid stations, including one that is packed in by horses and mules, I was continually impressed by how seamless everything felt. Every aid station was well stocked, the volunteers were enthusiastic and attentive, and I never found myself needing something that was not available. It is clear that after five years of putting on this event, Meghan and her team have refined every detail. Their experience, preparation, and passion for the race are evident from start to finish, allowing runners to focus on the adventure instead of the logistics.
Competition – Is there a strong field?
While there were a handful of elite runners on the starting line, the field was largely made up of dedicated, hardworking athletes from all walks of life. It created an atmosphere that felt both competitive and welcoming, where everyone was chasing their own goals and celebrating one another along the way. Whether you were racing for a podium finish or simply hoping to hear your name called at the finish line, there was a genuine sense of camaraderie that made the experience even more memorable.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
If running Crazy Mountain 100 is on your bucket list, it is worth planning well in advance. What was once a race you could simply register for has grown tremendously in popularity and will move to a lottery beginning in 2027. Entry also comes with a few unique requirements, including qualifying standards and a minimum of eight hours of trail work. Those requirements reflect the spirit of the event and the commitment to preserving the trails that make this race possible.
The logistics are just as important as your training. Both the start and finish are in remote locations with very limited lodging nearby. Most runners stay in Bozeman or Livingston the night before the race, but keep in mind that the drive to the start is more than an hour. Another great option is camping at either the start or the finish. If you camp at the finish, the race provides transportation to the start on race morning, making race day much less stressful.
If you are bringing a crew, preparation is essential. Have them purchase everything they will need before leaving town because there are very few opportunities to resupply once you are on course. Cell service is almost nonexistent throughout much of the race, so communication can be difficult. If your crew has access to a Starlink, it can make coordinating and staying connected significantly easier. Like everything else about this race, a little planning goes a long way and allows you to focus on what really matters once the adventure begins.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
The aid stations offered everything you would expect at a well supported 100 mile race, with all the standard nutrition options along with a few welcome surprises such as homemade soups that tasted especially good after hours on the trail. The most memorable aid station was Cow Camp. Knowing that every tent, table, chair, and supply had been packed in on horseback made it even more impressive. Despite its remote location, it was exceptionally well stocked and staffed by enthusiastic volunteers who made every runner feel welcome. It was a perfect example of the incredible effort and dedication that goes into making this race such a special experience.
Weather and typical race conditions
Race day greeted us with hot, humid conditions after storms rolled through the night before. It was a reminder that the weather in the Crazy Mountains can be unpredictable and change in an instant. You should come prepared for a wide range of conditions, from cool rain and wet trails to intense heat and humidity. Having the right gear and being willing to adapt to whatever the mountains give you is just as important as your fitness. The runners who are prepared for changing conditions will have a much better experience when the weather inevitably shifts.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Outside of the mandatory gear, you do not need anything overly complicated. A mid sized running vest is more than enough to carry everything you will need throughout the day. I found that a reservoir was unnecessary since a soft flask paired with a water filter worked perfectly. There are plenty of reliable water sources on the longer stretches between aid stations, making it easy to refill as needed. Trekking poles are an absolute must. They will help conserve your legs on the long climbs and provide added stability on the technical terrain, making them one of the most valuable pieces of equipment you can bring.
Spectators – Is this a friendly course for your friends?
This is not a spectator friendly course. Outside of a few accessible aid stations and the finish line, there are very few opportunities to see your runner. If you are crewing or supporting someone, be prepared for a long day with limited access and only a handful of chances to cheer them on.
How’s the Swag?
Crazy Mountain absolutely crushed it when it came to race swag. This was some of the best race swag I have ever received, and it was clear they put a ton of thought into making runners feel like they were part of something special. Every runner walked away with a custom Yeti coffee cup, a hat, and a custom button up shirt that actually felt worth keeping and using long after the race was over. Then, as if that was not enough, they offered a finish line tattoo for any runner who wanted one, creating a permanent reminder of the adventure and accomplishment.
The stoke did not stop there. They had other awesome items available for purchase, and the post race raffle added another fun element to the weekend. I was lucky enough to walk away with a Yeti cooler, which was an awesome surprise after such a big effort. But the real showstopper was the finisher buckle. In my opinion, it is one of the best and most unique 100 mile buckles out there.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I would give Crazy Mountain 100 a solid 9 out of 10 and highly recommend it to runners who are looking for a true challenge. This is not a race you sign up for simply to check another 100 miler off the list. It is an experience that demands preparation, patience, and a willingness to embrace everything the mountains throw at you. From the rugged terrain and incredible scenery to the unmatched community and attention to detail, this race delivers something truly special. If you are ready to push your limits and take on an unforgettable adventure, Crazy Mountain 100 deserves a spot on your list.
3 Bests – What aspects of the race did you like the most?
The views – Monte Bianco and glaciers
The variety of terrain: high alpine pastures, lakes, river crossings, forest, steep rock climbs, mountain crests – you really have it all!
The dawn start – the colours in the mountains are amazing
The other competitors – it’s a friendly and mixed group!
Highlights of your race – What did you do well and enjoy about your race in particular?
Training paid off – legs were strong on the ascents and descents!
Lessons for others – Share your pro-tips on the race to help the next runner
Make sure you stock up very well on water when available – I would suggest bringing water purification tablets to be able to use rivers as water sources.
Hiking poles are worth having for the later stages; if it has rained some parts can get extra muddy and these can help on the climbs.
Do bring some warm and waterproof layers – the weather went from warm and sunny to 3 hours of thunderstorms and hail – you need to be prepared for everything!
Lots of athletes will set off at a run uphill at the start – run your own race at a pace that works for you, there is plenty of time to overtake later!
Lessons you learned that will help you next time around
Bringing some solid snacks and protein as well as gels.
You need to be fairly auto-sufficient in terms of nutrition.
Most important course specific knowledge to know about the race
There are relatively few water points (7) given the time it takes and 4 aid stations with food (dried fruit, bread, crackers, bananas, cheese).
The race goes to 2800m at the highest points so having experience at altitude is important.
There are a couple of areas over snow patches or exposed rock faces that have ropes to help you cross. Volunteers are present.
If it has rained a lot or it’s muddy, the course markings are not always the easiest to find in the wooded areas if you are going towards dusk.
Aesthetics – Is it a pretty course?
Absolutely, one of the best!
Difficulty – Is it a tough course?
For the ratio of ascent / distance yes, however there are few parts that are truly ‘technical’.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well organized both before and during the race. There are a good number of volunteers to help along the course.
Competition – Is there a strong field?
It’s very varied, you have elite international athletes and also athletes working to beat the cut-offs.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Luckily you can still register without a lottery of specific entry requirements! However the field is small (200 athletes) so book several months ahead. There is lots of accommodation in La Thuile town – this means you can walk to the start in the morning which I would recommend.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Fairly limited (given the inaccessibility of the aid stations this also makes sense). If you have specific needs make sure you are self-sufficient.
Weather and typical race conditions
Varied – I have done this race in 35 degrees heat and also under a hailstorm!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Obligatory equipment: Vest, at least 1 litre of water, head-torch, trail shoes made for rocky terrain / mixed terrain, rain-jacket with hood, long sleeves, thermal emergency cover, telephone.
Spectators – Is this a friendly course for your friends?
Not really, there are only a few points you can hike to. Friends can enjoy a beer at the end while they wait!
How’s the Swag?
Hmm, could be better. A t-shirt but no medal… personally I love a medal!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
Many, many problems in ultras are linked to fueling. TRR coach Ryan Sheehy gives three proactive strategies for being your best on race day, and in training.
A friend of mine kept cramping in ultras. Full-body, seize-up, day-ending cramps that DNF’d him race after race. He blamed his electrolytes and tinkered: more salt, extra magnesium, a new drink mix. The cramps kept coming. Then he stopped fiddling with electrolytes and just ate more carbs. More gels, more often. The cramping vanished, and he’s finished every ultra since. He’d spent three DNFs treating a fueling problem as a hydration problem.
That’s the trap. When something breaks late in a race, be it a cramp, a bonk, a stomach in revolt; we blame the nearest suspect and miss the real one. The real culprit is usually simple: you’re not fueling enough, and the systems that let you absorb that fuel aren’t dialed in. Fix that and your body stops falling apart at mile 80. Here’s how, across the three levers that matter: train the gut, hydrate properly, mitigate heat.
Train Your Gut
Your gut is a muscle, and like any muscle, it adapts to the load you hand it. Feed it 30 grams of carbs an hour in training and it will revolt when you demand 80 on race day. So train high. I target 90 g/hr in races and push 110 g/hr on my long runs and hard workouts, deliberately above what the race will ask for, so race day feels like a downshift. Build up to it though. Start about 12 weeks out and add roughly 10 g/hr a week rather than lurching to triple digits. Past roughly 60 g/hr, switch to multiple transportable carbs (a glucose-fructose blend), or your gut won’t be able to absorb effectively. Then get weird with it: pound a liter-plus of electrolyte fluid and head out for moderate work. Teach the gut to perform while it’s full and cranky. After a few weeks, “cranky” quietly becomes “unremarkable.”
And notice what I left out: real food. Through the marathon, and most of an ultra, fast carbs are the entire toolkit. Real food doesn’t need to enter your world until you’re running into the night, 100K and up, and even then it’s a pivot, not an upgrade. Make the switch when your body demands it (nausea, hunger) or you’ve got a specific job for it. At 2 a.m. I want something hot and salty, so ramen earns its spot.
Hydrate Properly
This is the one runners butcher, and it’s the hidden hand behind most “gel problems.” Under-salt your fluids and you don’t just risk cramps, you choke off carb absorption at the source. Sodium and glucose ride the same doorway into your bloodstream (a transporter called SGLT1); no sodium, no open door, and those carbs sit in your gut fermenting into nausea and worse. That “gel gut” you blamed? Usually an electrolyte deficit wearing a costume. So drink to a plan, not just to thirst, and pair every bottle with real sodium, think 500 to 1,000 mg an hour, more if you’re a heavy or salty sweater, plus potassium and magnesium to keep the whole system in balance. This holds from the marathon to the 100-miler; the longer you’re out there, the more a small hourly deficit compounds.
Mitigate Heat
You can nail every gram of carb and milligram of sodium and still detonate if you let your core cook. Once core temperature creeps past about 39°C (102°F), your gut lining literally goes leaky: blood shunts to your skin to shed heat, your intestines get starved, and everything you swallow turns against you. Acclimation and pacing help, but the most underrated tool once you’re running is embarrassingly simple: get wet and apply ice. Ice in the hat, down the shorts, clenched in each fist. Douse yourself at every aid station, before you feel like you need it. Keeping your core temp down keeps your gut intact, and an intact gut keeps your fuel moving. Cooling isn’t comfort, it’s fueling strategy.
Takeaway
Stop blaming the gels. That’s not your failing. In fact, they are your saving grace to a strong marathon or longer. But you have to set your body up to truly optimize them for your race. Work with a coach who has experience dialing in race-day nutrition and can get you set up for success in training.
Team RunRun coach Megan Plocher answers the questions about how long it takes to train for a marathon and the key points on how to do it. Let’s dive in!
There’s nothing quite like signing up for your first marathon.
You only get one first marathon, after all.
One minute you’re clicking “confirm registration.” Next, you’re telling everyone you know that you’re officially training for a marathon.
And then it hits you.
Oh. I actually have to train for a marathon.
So how long does it really take?
The honest answer is: it depends
Your timeline comes down to your fitness level, training age, injury history, and goals. Are you trying to finish, PR, or qualify for Boston (BQ)? Each one requires a different approach.
How Long Should You Train for a Marathon?
Marathon Training for Beginners and First-Time Marathoners (16–24+ Weeks)
If you are newer to running, getting marathon-ready can realistically take 6 to 12 months. That time is not all “marathon training”, it’s about building a base so your body can safely handle 26.2 miles.
For most beginners, progress looks something like this: run walk → consistent running → 5K → 10K → half marathon → marathon
If this is your first marathon and you are already running consistently 3 to 4 times per week, plan on 20 to 24+ weeks of structured training.
The early phase matters just as much as the marathon block itself. The first 5 to 8 weeks should focus heavily on base building. That means running three to four days per week at an easy, conversational pace while gradually increasing volume and durability.
Marathon Training for Intermediate Runners (16–20 Weeks)
If you already have a solid running base or a few half marathons under your belt, a 16 to 20 week marathon block is typically ideal.
This length of training gives enough time to build endurance gradually, introduce structured workouts like tempo, threshold, and marathon pace work, and develop long runs in a controlled and intentional way. It also helps reduce injury risk by avoiding sudden spikes in volume or intensity while still allowing meaningful progression.
At this level, the biggest challenge is usually patience. Fitness does not come from forcing every workout to feel hard, but from stacking consistent weeks of training over time.
By the end of the block, long runs should feel steady and controlled, and goal marathon pace should feel familiar and repeatable rather than something you are forcing.
Marathon Training for Experienced Runners (12–16 Weeks)
If you train consistently year-round and have completed multiple marathons, a 12 to 16 week cycle is often enough to peak for race day.
At this stage, fitness is already in place. Training shifts away from building from scratch and toward sharpening and refining what you already have. Key sessions focus on improving aerobic efficiency, strengthening lactate threshold, making marathon pace feel smooth and sustainable, and practicing race execution including fueling, pacing, and mental control.
Long runs often include marathon pace segments or rehearsing race conditions rather than just accumulating mileage.
Extending a marathon block too long at this level can actually work against you. Excessively long marathon blocks can increase accumulated fatigue and push athletes into a state of overreaching rather than productive adaptation. A focused 12 to 16 week block is usually the sweet spot for building fitness without doing too much.
How Do You Train for Marathon?
Marathons are not a speed test. It’s an endurance event that rewards patience and consistency more than anything else.
Most of your success comes from building your aerobic system, not from hard workouts that look impressive on Strava.
Here is what actually matters:
Easy Runs (Base of Marathon Training)
Easy runs are the foundation of marathon training. They should make up 80 to 90 percent of your weekly mileage.
They should feel conversational and, at times, almost too easy.
Run slow to run fast. Trust the process
Long Runs (Marathon-Specific Endurance)
Long runs are where marathon training starts to feel real.
They build endurance, mental strength, and teach your body how to stay efficient under fatigue. Most runners progress from 8 to 10 miles up to 18 to 22 miles depending on experience and goals.
Think of long runs as dress rehearsals for race day. This is where you practice fueling, pacing, gear, and mindset.
Speed Workouts (Marathon Fitness Support)
Tempo Runs, threshold work, marathon pace efforts, and hill sessions all help improve efficiency and make your goal pace feel more natural.
These workouts support your marathon, but they do not replace aerobic development.
Strength Training for Runners
Most runners underestimate or hate strength training. And don’t worry you are not alone!
Every step you take while running puts roughly 2.5 to 3 times your body weight through your system. Strength training helps build stronger tendons, bones, and muscles so your body can handle that load.
Think of it as armor for your marathon.
Cross Training
Cycling, swimming, elliptical, yoga, and mobility work all build your aerobic system without added impact.
For injury prone runners, replacing a run day with cross training can be a smart way to stay consistent while reducing stress on the body. Your heart doesn’t know whether you are running or swimming, both build aerobic fitness.
Fueling for Marathon Training
Training is the time to figure out what your stomach can tolerate and how much fuel you actually need on race day.
Experiment with different gels, hydration, and timing so nothing is new on race day. Every runner responds differently, so practice is key. I recommend checking out the feed.com and buying a few different gels to figure out what works best for you! Remember everyone is different.
Signs You Are Ready to Start Marathon Training
Before signing up for a marathon, be honest with yourself:
Can I run 3 to 4 times per week consistently? Have I built a few months of steady easy running? Do I have time each week to commit to training? Can I comfortably run 8 to 10 miles? Am I willing to prioritize sleep, nutrition, and recovery?
If most of these are yes, you are likely ready to begin marathon training.
The Bottom Line
There is no one size fits all timeline for marathon training.
It depends on your background, goals, and consistency.
Here is a simple breakdown:
New runners: 24 to 52 weeks 5K base: 20 to 24+ weeks 10K base: 16 to 20+ weeks Half marathon base: 12 to 16 weeks Experienced runners: 10 to 16 weeks
If you want a structured approach or you’re not totally sure where to start, I coach runners through this exact process here: TRR Coach Megan Plocher
Coach Megan at the finish line of the 2024 Honolulu Marathon
Team RunRun coach Ryan Sheehy gives three concrete examples of how varying your race distances can make you better at all of them.
For four years, I built and rebuilt for ultras — my first 50K, then a 100K, then 50-milers, then two cracks at 100 miles. When I finally crossed the line of my first 100-mile finish, I knew I had two choices: go longer, or go shorter. Another 100-mile block felt daunting — not that I didn’t want it, but the thought was overwhelming. So I went the other way. Recover, build speed, race a 5K. I’d give myself some time, I thought. Five weeks after the 100-miler (whoops!), I lined up and PR’d by a minute and twenty seconds.
That wasn’t a fluke. It was physiology doing exactly what physiology does.
Here’s the thing most runners miss: race distances aren’t separate sports. They’re different ports to the same ocean. Train for one, and you unlock adaptations that quietly make you better at the others. Below are three ways to use a “wrong” distance to sharpen the one you actually care about.
The Mile Sharpens Your 50 miler
Think of your aerobic system as a big diesel engine and your top-end speed as the redline. Most ultrarunners spend years building the engine and never touch the redline. The problem? When you don’t raise your ceiling, you’re leaving performance on the table.
Training for a fast mile improves your running economy and VO2 max — meaning your goal marathon pace starts to feel like a jog. The effort that used to sit at an 8 out of 10 drops to a 6. You’re not running harder; the same speed just costs less. Drop a short speed block into your base phase, even just one workout a week, and watch your easy paces float down on their own.
The Ultra Builds the Base for Your 5K
This one feels backwards, so stay with me. How does running absurdly far make you faster over three miles? Because volume is the foundation everything else stands on.
Ultra-style training — long, slow, time-on-feet work — expands your aerobic base dramatically. You build more mitochondria, more capillaries, a bigger fuel tank. Think of it like widening the highway: once you’ve got ten lanes instead of four, you can move a lot more traffic before things jam up. Spend a block stacking aerobic volume, then transition to sharp 5K/10K work, and you’ll have a deeper well to draw from when the pace gets ugly. The speed sits on top of the base, not instead of it.
The 10K Teaches Your Body to Buffer (and Suffer)
The 10K and half marathon live right around your lactate threshold — the redline where your body produces lactate faster than it can clear it. Racing these distances trains you to push that threshold higher and hold discomfort longer.
That’s a transferable skill. A higher threshold means you can hold a harder pace in your 5K before the wheels come off, and it means your marathon “comfortable” zone gets faster too. It also builds something you can’t measure in a lab: the mental callus of staying composed while everything in you wants to back off. Race a few 10Ks during a marathon build and you’ll arrive at the start line tougher in both body and head.
The Takeaway
Your race calendar shouldn’t be a straight line of the same distance over and over. The best runners treat distances like cross-training for each other — borrowing speed from the short stuff, endurance from the long stuff, and grit from the in-between. Variety isn’t a distraction from your goal. It may be the best route to it.
3 Bests – What aspects of the race did you like the most?
Old school vibes, and community feel! The whole town really does come out to support the race, and with a population of only 400 its a great way to meet almost every resident!
Getting above 13k in elevation twice! Both climbs are so stout, and we are so lucky to spend that much time running up on the Divide!
Old school tough. Aid stations were great, but fairly far apart – 9 and 10 miles during the heart of the race!
Not so much – Aspects of the race that didn’t do it for you
Nothing. Just a fantastic weekend and experience. Really does feel like a mini-Hardrock. From the area and terrain, to the briefing in the gym, to the post-race awards and breakfast, SJS is a terrific and well-loved event.
Weird factor – What’s the weirdest thing about this race?
Weirdest? Maybe that the ladies hosting the mile 45 aid station at Vickers’ had cold beer on ice for runners to grab and go! (and, yes I took a Banquet beer)
Highlights of your race – What did you do well and enjoy about your race in particular?
The climbs and views from the Divide were spectacular. Without much snow this year there was no glissading, but in most years you have to slide off of some pitches. Also the water crossings here shin deep instead of knee or hip deep! They say there are 7 water crossings, plan on about 20 🙂
Lessons for others – Share your pro-tips on the race to help the next runner
About half the runners had poles. The climbs are long, but not overly steep in most places, plus the trails are quite narrow through the brush.
Lessons you learned that will help you next time around
The third climb doesn’t look too bad on paper — but it is LOOONG! Luckily you are in an aspen grove the whole time, but it goes on forever. 1.7-2k feet of climbing that late in the race, in the heat, was definitely the crux.
Most important course specific knowledge to know about the race
The creek crossings, and the snow, in a snow year! Lube up your feet, change shoes if you must, but know you will get very wet!
Aesthetics – Is it a pretty course?
Stunning vistas and nearly every point. The only portion without views is the first half of the second climb on the jeep road. That portion is a bit of a grind!
Difficulty – Is it a tough course?
One of the toughest, but also one of the best 50s in the country!
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well oiled machine! This was the 29th running of the race and the enthusiasm is still at an epic high. You can tell everyone involved in the race absolutely loves it.
Competition – Is there a strong field?
VERY. Always insanely tough CO field of runners, and the winner crossed the line in ~8:20 or so….just unreal!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Small town, but everyone seems to find a place to stay. They even allow camping in town the couple of nights before the race. There is a lottery, but even if you’re 150th on the wait list, you’ll probably get in! They have a permit for 300 runners, and have never started a full field 😉
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard fare, and very good! They did have coconut water on ice, which was an unexpected treat!
Weather and typical race conditions
Warm and sunny! The sun hits different at 8k+ feet, so 70s and 80s will absolutely cook you if there are no clouds. Bring sun protection, and also be prepared for the creek crossings, and possible snow field traversing.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
As mentioned, half the runners had poles. Gaiters could be a good call coming off the Divide sections. Sun protection probably wise as well.
Spectators – Is this a friendly course for your friends?
Decently. There were two crew accessible aid stations. They seemed super crowded, so I would say for a mountainous 50 miler, that was pretty good!
How’s the Swag?
Classic t-shirt and collector’s item worthy hat! You get a different color hat for different time benchmarks, so run hard!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5 out of 5! Definitely want to go back next year and improve my time. Need to get that other hat 🙂
