Rate of Perceived Exertion for Runners

Rate of Perceived Exertion for Runners – what is it, why does it matter, and how you can use it to become a better all around runner, by Coach Elaina Raponi

Picture this: You lace up your running shoes and hit the pavement for an easy jog. Your legs are light, your breathing is steady, and you feel like you’re practically floating while jogging at an easy pace. 

Fast forward to the next day. You’re running the same route, the same pace, you’re even wearing the same shoes – but everything feels different. Your legs feel heavy, your breathing is labored and your brain is trying to convince you to stop. What gives?

Your body’s perception of effort can vary wildly from day to day, even if you’re running at the exact same pace. Rate of Perceived Exertion, or RPE for short, is a subjective measure of how hard an individual feels they are working during exercise. Factors like sleep, stress, hydration, nutrition, and even the weather can all influence how hard you feel like you’re working on any given day.

Here, we’ll delve into what RPE is, why it matters, and how runners can use it to optimize their training and racing strategies.

What is Rate of Perceived Exertion for Runners (RPE)?

RPE is like having an internal Siri to tell you how hard you’re working during exercise. It’s a subjective measure that takes into account factors such as breathing, heart rate, muscle fatigue, and overall discomfort. RPE is typically measured on a numerical scale, with values ranging from 1 to 10, where 1 represents very light exertion (e.g., walking) and 10 represents maximal exertion (e.g., sprinting at full speed).

Why RPE Matters

In endurance running, where athletes are required to sustain prolonged efforts over long distances, understanding and effectively managing RPE is essential for optimizing performance. Here’s why RPE matters:

  1. Pacing Strategy: If you’ve ever hit the proverbial “wall” in a race or a workout – keep reading. RPE helps runners gauge their effort and adjust their pace accordingly during training runs and races. By maintaining a consistent RPE throughout a run, runners can avoid starting too fast, ensuring they have enough energy to finish strong.
  2. Training Intensity: RPE serves as a valuable tool for monitoring training intensity. By paying attention to their perceived exertion during workouts, runners can ensure they are training at the appropriate intensity for their fitness level and goals. This helps prevent overtraining and reduces the risk of injury.
  3. Environmental Factors: Weather, terrain, altitude – they all play a role in how hard you feel like you’re working during physical activity. By adjusting their effort based on these factors, runners can adapt to varying conditions and optimize their performance. Who knew Mother Nature was such a sneaky coach? 
  4. Mental Toughness: Sometimes, it’s not just your legs that need convincing; it’s your brain too. RPE can help runners develop mental toughness by teaching them to push through discomfort and fatigue, ultimately improving their ability to sustain effort over long distances.

How to Use RPE

Now that we understand why RPE matters, let’s explore how runners can effectively use it to enhance their performance:

  1. Listen to Your Body: Your body is like your very own GPS. Pay attention to the signals it’s sending you – whether it’s heavy breathing or heavy legs – and adjust accordingly. 
  2. Practice Self-Assessment: Regularly assess your RPE during training runs to develop a better understanding of your perceived exertion levels at different paces and distances. This will help you fine-tune your pacing strategy and optimize your performance on race day.
  3. Use RPE as a Guide: While RPE is a valuable tool, it’s important to remember that it’s subjective and may vary from person to person. Take it with a grain of salt and use it as a guide, not a gospel. 
  4. Experiment and Learn: Every runner is unique, so take the time to experiment with different pacing strategies and training approaches to see what works best for you. Pay attention to how your RPE fluctuates under various conditions and learn from your experiences to become a more efficient and effective endurance runner.

So, while yesterday’s run might have felt like a victory lap, today’s run might feel more like survival mode. That’s the beauty of running – it keeps you on your toes. So the next time you lace up your running shoes, remember to listen to your body, trust your perceived exertion, and enjoy the journey one step at a time.

Coach Elaina Raponi walks the talk! Utilizing rate of perceived effort is a big part of her personal training, racing, and coaching.

Elaina is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Napa Valley Marathon Race Report – Cesar Lira

Photo: Lindsey Pfeiffer

Race: Napa Valley Marathon

Runner: Cesar Lira

Race Date: 03/03/2024

Location: Napa, CA

Results: https://results.svetiming.com/Napa-Valley-Marathon/events/2024/kaiser-permanente-napa-valley-marathon/results

Strava Activity Link: https://strava.app.link/KXvt1wyLNHb

3 Bests – What aspects of the race did you like the most?

  • Weather was perfect for racing
  • The course for the most part runs in a straight line and it’s easy to hit the tangents.
  • Very peaceful scenery!

Not so much – Aspects of the race that didn’t do it for you

Lack of spectators.

Weird factor – What’s the weirdest thing about this race?

If nature calls, there isn’t much coverage on the course 😃

Highlights of your race – What did you do well and enjoy about your race in particular?

  • Running a 2 minute PR in the half and winning the masters division with a time of 1:12:56.
  • I was able to execute pacing well on this course. I executed well on the climbs and pushed on the downhill.
  • I was able to stay focused the last 4 miles which helped me negative split the second half of the race!

Lessons for others – Share your pro-tips on the race to help the next runner

Scout the course profile on strava or online. You should be able to set a good game plan to a successful race.

Lessons you learned that will help you next time around

Probably could have pushed harder in the first 10k. I was too focused on being strong in the last 5k because of my past experience on this course.

Most important course specific knowledge to know about the race

Run the tangents. This is a course where your watch will hit at or very close to the mile markers.

Aesthetics – Is it a pretty course?

It is a very nice course. Lots of land and very peaceful.

Difficulty – Is it a tough course?

I would say it’s a course you can be competitive.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Well organized. These folks were great from the organizers to the volunteers.

Competition – Is there a strong field?

Yes you can run with some fast folks in the half marathon!

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 hotels can be expensive if you stay in Napa. If you like wine, then this is a good destination race if you’re not from the area.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

They had enough. Every 2-3 miles.

Weather and typical race conditions

Both times I have run this race, the temps were in the low 40s.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Arm sleeves and gloves if needed.

Spectators – Is this a friendly course for your friends?

Yes they have designated areas for spectators but you can’t just go anywhere on the course to spectate. You will need a car to get around the course.

How’s the Swag?

The gear bag was a big Bogo bag! It was nice. The finisher’s shirt was eh!

The Overall Score – How many stars do you give this race and do you recommend that others run it?

4.5 out of 5 stars. I would recommend this race to others.

Indianapolis Monumental Marathon Race Report – Natalie Lutz

In this Indianapolis Monumental Marathon Race Report, Team RunRun coach Natalie Lutz shares her pro-tips on how to be your best on race day in Indy. Course knowledge, tips on pacing, and more – Enjoy!

Coach Natalie Lutz running the Indy Marathon. Learn about this race and how to be your best in this Indianapolis Monumental Marathon Race Report.
Photo: Monumental Marathon

Race: Indianapolis Monumental Marathon

Runner: Coach Natalie Lutz

Race Date: 10/28/2023

Location: Indianapolis, Indiana

Results: 3:00:10

Strava Activity Link: https://strava.app.link/0OvKMHRSIHb

3 Bests – What aspects of the race did you like the most?

  1. Big race feel with small race simplicity! From the flight into Indianapolis to the packet pickup and actual race day, Indy does it best! There are several main hotels right at the starting line. I could literally use the restroom at my hotel 5 minutes before the race start and I easily entered my corral 3 minutes before the start. The crowds were awesome and the energy was contagious! Again, it has the big race feel without all the restrictions of a really large race.
  2. The logistics of this race were extremely streamlined. The packet pick up and expo were super efficient and the gear available for purchase was high quality. The expo was exciting enough to pump up the athletes without being overwhelming like some of the really large races. It was thoroughly organized and the app was efficient and extremely helpful to provide the pertinent race information needed.
  3. The actual race and course itself! The race was fast with some slight rollers to give your muscles a nice change up. There were some small stretches where the crowds thinned out but it was a nice mix of enough support with some time to reflect during the quiet spots. The half marathon and full race separation are extremely well marked, including a large arch to ensure you do not accidentally get pulled into the wrong race distance. The hydration and fuel stations were plentiful and well operated and the finish was monumental! As you come back into the city, the crowd is at its best! The finish line is epic and after you cross the line, there is the after party and plenty of places on the grass to rest and recover and just soak in the moment.

Also, the weather and the time of year at which this race takes place, it is usually cool enough to get great times!

Not so much – Aspects of the race that didn’t do it for you

There were a few pot holes in the beginning of the race and it would have been helpful if there were some construction cones or warnings regarding upcoming medians/road bifurcations in the first few miles when the pack is super tight!

Weird factor – What’s the weirdest thing about this race?

This isn’t about the race, but the Indy airport has some “Tron” like multi colored light show when you’re leaving the airport!

Highlights of your race – What did you do well and enjoy about your race in particular?

I had the best race of my life and ran a PR just shy of a sub 3 marathon by 11 seconds! I also won my age group and received a unique award which was a poster of the race course with my name and time printed on it!

Lessons for others – Share your pro-tips on the race to help the next runner

I would suggest you be extra vigilant of your footing and the road bifurcations during the first 3 miles of the race.

Lessons you learned that will help you next time around

Again, this has nothing to do with the race itself, but a silly mistake that as a seasoned runner, I should not have done—don’t eat spicy Italian the night before! 🤣

Most important course specific knowledge to know about the race

The beginning pack, especially if you are in the top corrals, goes out very fast, so try not to get caught up and pulled along with the half marathoners in the beginning and run your own race to avoid hitting the wall too early!

Aesthetics – Is it a pretty course?

Yes, the course goes through the city of Indy and out to some neighborhoods then back into town! It’s the perfect amount of crowds with some quiet periods of reflection.

Difficulty – Is it a tough course?

In my opinion, it’s mostly flat with some small rollers at good points in the race to allow for muscle change up. I believe it’s categorized as “mostly flat” on findmymarathon.com. I had 361 ft of elevation according to Strava.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Well-oiled and without a foil, my friend!

Competition – Is there a strong field?

There is a lot of competition in this race. There was a very strong elite field with some big names. Indy is approximately the 15th largest marathon in the US, so plenty of strong competition to pull you along!

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.

Logistics were great! Registration was super easy and I signed up about 2 months prior and it was super easy and the race app is also wonderful as it provides the pertinent information that runners really need without all the fluff. Again, the packet pick up and expo were super efficient and exciting without being overwhelming. There were also a lot of opportunities to take photos at the expo without waiting in lines and or having to pay like some of the other larger races I have been to are now doing.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

They were abundant and well-organized. There were both plenty of hydration and fuel (Gu Rocktane gels) throughout the course!

Weather and typical race conditions

The weather was perfect around 52-56, cloudy with winds around 8 mph! The time of year and region for this race, has an excellent weather history.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

They provide enough hydration and fueling that you would not need to race with a hydration vest or any gear of that kind. You may need to carry a few extra gels depending on how many you typically take.

Spectators – Is this a friendly course for your friends?

Spectator friendly!!! The crowds are fire, but it was super easy for my husband to watch me and find me immediately after the race.

How’s the Swag?

The swag was great —a really nice tech running t-shirt!

The Overall Score – How many stars do you give this race and do you recommend that others run it?

5/5 and I plan on making this a regular rotation in my text line up and I try not to go back to the same races!

Natalie Lutz is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

essential running gear

Mental Training Tips

By Team RunRun Coach Keith Laverty

I know many runners love to pour over the numbers when thinking about their physical training: the numbers of miles, vert accumulated, paces, heart rate, and so much more. But how much effort and forethought do we invest when it comes to training the brain? While many of the following tips can come more into play in ultra distances or a 12-hour timed event like our partner event,  the Little Backyard Adventure, I think many of these can still be just as applicable and useful for gearing up for shorter events like the 5k or 10k.The mind matters a ton when it comes to endurance sports! 

Did you know that an athlete’s motivation and perception of effort are the main drivers of performance? The Psychobiological Model of Fatigue states this and when we invest more time into improving our mental skills, we can access a greater % of our maximum physiological capacity, with improved areas of grit or resilience for instance. This helps us prove the true connection between mind and body! 

A lot of mental training really boils down to managing stress responses and being more self-aware. This is not simply trying to “block out” any emotions that naturally arise but rather, acknowledging those emotions and being prepared ahead of time of how you’re going to react to those emotions. This is not a skill of preventing emotions altogether but how we’re going to react to those emotions when things feel tough or when self-doubt creeps into our psyche. Mindset matters! 

Let’s cover some a few tips and strategies:

  • Think about your “why’s” to running. How do these align with your general core values? What intrinsically motivates you? Identifying these will often go a bit farther compared to an extrinsic motivator (but these are still great too!)
  • Building sustainable confidence. Where can you draw confidence from in your previous experiences in either running or even other hard things you’ve navigated through? 
  • Positive thinking. Feed the good wolf! Studies have supported that runners who stay positive (including smiling!) and not tear themselves apart, tend to go on and eventually have better finishes in races. When it comes to negative self-talk, the most helpful question to ask yourself is, would you tell the same negative feedback to a friend if you saw them running by?
  • Imagery and visualization: In the weeks and days leading into a goal, visualize yourself in a positive state or encouraging cues. Smooth running mechanics, gliding over the roots and rocks, having a strong finishing kick… you get the picture! 
  • Chunk it! Break up your race into smaller chunks; focusing on one chunk or even one mile at a time, and running the mile that you’re in.
  • Vary between associative (inward focus) and dissociative (external focus) throughout a race. Examples of associative could be doing a self body scan, checking your running form and paying attention to your breathing patterns. Examples of dissociative could be listening to music, counting numbers, or feeding off the energy of the spectators!
  • Write down and track your goals, including the process and mental training goals! When you’re working through a tough challenge during training or trying to get through a rainy/cold run, use that as a chance to practice your mental skills and think about what worked to help you carry on!
  • Pick 1-3 mantras or quotes that resonate with you! Here are a few that might just stick for you too:
    • “Embrace the discomfort”.
    • “You’re strong, you’re familiar with doing hard things.”
    • “Trust YOUR process.”

The bottom line is that your mental game matters A LOT when it comes to racing. If you’re going long or if you’re racing short and fast, the way you think about yourself, the challenge, and how you deal with adversity all have a huge impact on the outcome. Set yourself up for success by investing in your mental training just as much as you invest in your physical training. See you on the trails!

seattle running coach

Keith Laverty is a coach with Team RunRun and he’s run his fair share of ultras where he’s practiced these mental tips. To learn more about him or to work with him, check out his coach profile.

The Family that Runs/Walks Together

Have you ever wanted to find a fun event that all your family can participate in? I’ll share my experience and tips for getting families running so that you can all grow in your love for the sport while spending valuable time together as a family.

Some of the best memories I have of my family are the times we spent running together. My four children are all grown now and two of them have young children of their own. One memory that stands out to me was the time our family signed up for a Marathon Relay race during the summer in Vancouver, Washington. We had a blast just planning for it! We ordered matching red racing singlets and had Team Porter printed on each one. The process of strategizing who would run each leg was the topic of many dinner time discussions. Each leg averaged about a 5K distance with some legs longer and some shorter. We decided to have my son Matthew run the last leg because he was the fastest. I ran the longest leg since I was training for a marathon at the time. My husband, George and three daughters, Georgia, Sarah and Shannon, ran the other legs of the course. While we were only able to see family members at the exchange zones, we were all able to see Matthew come into the finish line! This was such an incredible family celebration, the accomplishment of a shared goal! 

Our family also faithfully signed up every year with our local Clark County Running Club. If there is a running/walking club in your area, I strongly encourage you and your family to join. There is no better way to get out and meet other runners and walkers in your community. Our local group only charges $20 a year for the whole family to join. I can’t think of a better family investment than that. Our family especially loved running the Wednesday night summer 5K series. The comradery and friendships of the other participants and their families was always awesome! 

I want to encourage you to think about having your family run/walk a 5K together. The Around the World Race/Walk event is a perfect choice and it’s coming up this April! You can organize your own event or join an existing one. You also have the option of raising funds for any one of their worthy organizations! Not only is it a fitness oriented event, but one where you and your family will enjoy planning and training for! Some fun ideas to throw around are:

  • Hold planning sessions where everyone gets involved (dinner time is a great option)!
  • Pick a favorite theme!
  • Dress the part!
  • Set a fundraising goal!
  • Wear matching team shirts!
  • Challenge each other to train for the event!
  • High fives at the finish line!
  • Take lots of pictures!

After your event, don’t forget to post and share your family adventure on social media! The Around the 5K Run/Walk Facebook group page is a great place to start!! 

Laurie Porter is a Team RunRun coach and she’ll help you achieve your running goals, from running your first 5k to setting new PRs at the marathon, she has the experience, expertise, and kindness to make running an even more special part of your life! 

Fuzzy Fandango 25k Race Report

Team RunRun coach Cody Cranor at the finish of the Fuzzy Fandango 25k in Ohio. Read all about the race and how to be your best on race day in this race report.

In this Fuzzy Fandango 25k race report, Team RunRun coach Cody Cranor shares insight on the course as well as helpful hints on how to get the most out of your day at this awesome fall race. Enjoy!

Race: Fuzzy Fandango 25K

Runner: Coach Cody Cranor

Race Date: 11/12/2022

Location: Perrysville, OH

Results: 3:38:44

Strava Activity Link: https://www.strava.com/activities/8108025271

3 Bests – What aspects of the race did you like the most?

  • Course – The course is based in Mohican State Park, which provided for fantastic woods and scenery throughout the race
  • Atmosphere – By far one of the best atmospheres I’ve been at. Everyone is there ready to meet new people and cheer each other on. No matter what, you can find someone to run with or chat with while enjoying the post-race drink (Some of the best beer options I’ve ever seen at a race)
  • Accessibility – Even though its a small race and limits number of people per distance, they offer distances from 5K all the way to 50K, so no matter your fitness you can enjoy the course and experience the fun.

Not so much – Aspects of the race that didn’t do it for you

For me the after race food was not my cup of tea. Main food item that is talked about is the chili which is a vegan chili. As someone who isn’t huge into veggies it just didn’t hit the spot for me, but I hear it is a crowd favorite. Also the Stairs. Having to climb a couple hundred stairs at mile 15 was just mean.

Weird factor – What’s the weirdest thing about this race?

The course changes slightly every year, which I think is an awesome quirk. While parts will be the same you get to see new sections of the park and hills, which means no matter what you train for their could be a curveball in there.

Highlights of your race – What did you do well and enjoy about your race in particular?

During this race I really wanted to go for sub three hours, as I had the endurance from my Chicago marathon training block. Overall the first half I was right on pace, as we were running through some flatter sections and on some pavement. I really enjoyed the fast flatter sections and hills that were very runnable, with great downhills to make up time. In the second half I tripped on a rock near the stream and tweaked my back which slowed me down a bit. Even with slowing down though I was able to chat with some runners nearby and even ran into a hometown friend, Cheryl, who was running the 50K. So even though I didn’t make my time goal I loved slowing down and having fun with the other runners. It even started snowing in the last mile making for an awesome finish

Lessons for others – Share your pro-tips on the race to help the next runner

Get used to running on single wide trails that have lots of roots and rocks. Sometimes these are on steep hills so watching your feet is very important. Also keep in mind that because they change it every year some portions you wont know what’s coming up. Embrace that knowing that it will likely include hills but it will be fun in the end.

Lessons you learned that will help you next time around

Don’t get too comfortable. I though I had the time in the bag but then there was an new section that threw me off my game. By the time I got to the stairs and the final miles, I didn’t keep enough in the tank to push through with any speed.

Most important course specific knowledge to know about the race

The race utilized Mohican State Park, which is very hilly. They use the hills without fail. Also keep in mind they always throw a big clip near the end, so the climbing’s not done until you can see the finish line.

The finish line at the Fuzzy Fandango 25k. November in Ohio can bring a wide variety of weather - this year had snow flurries at the finish!!

Aesthetics – Is it a pretty course?

This is by far one of the most beautiful courses I’ve run on. since it is in the fall, you get some fall colors and leaves on the ground. The hills allow you to get great views of the surrounding areas and the beauty of nature. You also get to run by streams and waterfalls at times which shows even more beauty of the area. I would be shocked if anyone who ran this race didn’t say they loved the scenery.

Difficulty – Is it a tough course?

It is tough for sure. At least in the view of someone who lives in the flat lands. They definitely don’t shy from the elevation which keeps you honest at all times.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

This race is one of the better run races in the area as far as I am concerned. With smaller races sometimes the small details get forgotten about, but they do really well to make sure the details are what they thrive at. Aid stations are well spaced and well equipped, and are always staffed with amazing people. The camp allows for a great base area and gathering place to enjoy yourself after the race, and the race directors are there mingling and enjoying the day with the runners all while doing their numerous jobs.

Competition – Is there a strong field?

I personally think that this race has some strong and speedy people at the front. I don’t know how they run that fast on the hills. I think if you’ elooking for some competition you will get it, both from the course and other runners.

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 is overall easy to get into but does sell out many of the distances each year, so signing up early is always recommended. Finding the right registration page isn’t too difficult but, as it is put on by a camp sometimes you end up on a different page before getting to the registration page. One of the great things about this is that the camp is located right next to Mohican Lodge, which with it being during the colder months has plenty of rooms available to stay in before and after the race. with just about a 4 min walk to the start line. Makes race morning so much easier as there isn’t a lot of parking at the start line. Traveling to the area, you need to keep in mind some access to food and shopping as it is a rural area and you will need to drive at least 15-20 min to get to places that sell what you need.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

The aid stations were pretty typical for a trail/ultra race, with the standard foods you expect to see. They always had plenty available so when you saw the aid station coming, you knew you were going to be able to get what you needed from them.

Weather and typical race conditions

The race occurs in November in Ohio. Anyone from the area knows what that means. While it will likely just be a chilly day in the 40s, I have experienced this race in both warmer weather, running in shorts, as well as cold where it snowed at the finish. Ohio weather at its finest.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Gear for this race is pretty simple. I would advise trail shoes as you want max grip when going up and down the hills. Poles aren’t necessary but I have seen others use them. Be prepared for shoes to get wet, and also to carry water with you – you don’t want to need a drink and be far away from the next stop.

Spectators – Is this a friendly course for your friends?

This is not a spectator friendly course. There are some places to see runners but since you’re in the woods most the time, it’s not easy to watch the runners

How’s the Swag?

Personally, I enjoy the swag at this race. They give out a long sleeve shirt or a winter hat (Both with a donation to the camp). They also gave out a pint glass for your post race beer/beers. The beer though is by far my favorite swag item. They have multiple options from a local craft brewery and they are all amazing brews.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

Overall I would give this race a 9 out of 10. I have thoroughly enjoyed it every time I have run it and I plan on going back. Its a great organization with great race directors. I would recommend anyone run it even if just the 5K, and join the Fuzzy Fandango Family.

Cody Cranor is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Run Melbourne Race Report

In this Run Melbourne Race Report, learn from Team RunRun coach how to be prepared for this flat and fast big-city half marathon. Where should you push for the finish, and what should you expect? Read on and enjoy!

Race: Run Melbourne

Runner: Coach Ian Whitmore

Race Date: 23 July 2023

Location: Melbourne, Australia

Results: 1.35

Coach Ian Whitmore with his post-race swag and smile after the Run Melbourne Half Marathon.

3 Bests – What aspects of the race did you like the most?

  • Flat
  • Scenic city course
  • Buzzing atmosphere.
  • Finish line within the sports precinct. Right outside Rod Laver arena.

Not so much – Aspects of the race that didn’t do it for you

Mid-winter in Melbourne, means it can be cold. But the coffee post race is worth it.

Highlights of your race – What did you do well and enjoy about your race in particular?

Being my home city race, I know the course very well. So was able to pace myself to a PB. Great support throughout the course.

Lessons for others – Share your pro-tips on the race to help the next runner

At the 17k mark, its downhill alongside the tan, and then the final 3k is flat along the river. This is where you want to start increasing the tempo for a strong finish.

Aesthetics – Is it a pretty course?

Melbourne is voted one of the most liveable cities in the world, so when you get a chance to run through the city traffic free, you take it with both hands.

Difficulty – Is it a tough course?

Apart from a couple of tight turns, its a flat city course.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The event has been running since 2008, so they know what they are doing.

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.

No special handshake needing for this event, register at http://www.runmelbourne.com.au

Weather and typical race conditions

Melbourne mid-winter, enough said!

Spectators – Is this a friendly course for your friends?

Your support crew will love you for running this race. Everything is central.

How’s the Swag?

A nice medal for your efforts.

Ian Whitmore is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Speedland GS: PGH Shoe Review

with Coach Dandelion Dilluvio-Scott

Name of Gear: Speedland GS: PGH 

Typical price: $275 

Where to buy: www.runspeedland.com 

Best Use, What did you use this piece of gear of most? Roads, track, trails, long runs, post-run,  workouts only, racing only? 

I’m the kind of athlete who has specific gear for very specific situations and my shoe collection is no exception! I always felt that an all-round trail running shoe that excels in every terrain type and distance was nonexistent. Like many folks, I was hesitant to try a pair of Speedland shoes because of the price. However, in late Fall 2023 I learned a bit more about the brand. Speedland is based in Portland, OR and composed of a small group of folks with one objective: create the best possible trail running shoes in existence in limited qualities (no mass production). Furthermore, I discovered that Speedland’s technology is highly athlete driven and their customer service is beyond reproach. I was more willing to pay a high price to purchase products from a brand with these qualities and finally placed an order. As it turns out, the Speedland GS: PGH is the illusive all-round shoe I didn’t think existed!

I spend a great deal of time training and exploring in harsh, unforgiving terrain and am famously rough on my gear. The GS: PGH shoes have held their own against my abuse anywhere I take them. I’ve run with them in mud, snow, rocks, sand, roots, slickrock and smooth single track at various inclines and have felt agile and secure. I even briefly did some exposed class 3+ scrambling on slickrock/sandstone and felt 100% safe, nimble and confident with the shoes’ grip and support. Note, I have not yet had the opportunity to use the shoe on class 2-4 terrain where edging and more precise footwork is involved. The Rockies are still covered in snow!

The GS: PGH are highly customizable. If you live in a soggy environment there is a drainage hole that can be optionally cut open. The lugs are also trim-able to suit runners’ needs depending on the running surface. On top of that, the shoes feature a BOA lace system making them suitable for a wide variety of foot shapes. Additionally, the BOA system is a handy way to make quick adjustments during longer excursions when feet swell without the hassle of sitting down and dealing with laces. Finally, an optional carbon plate can be purchased and placed under the removable mid-sole if desired.

Even though the GS:PGH is designed for trail use, I have seen many pictures of folks using them on road excursions, including marathons. Perhaps the only thing the GS: PGH is not suited for is extremely cold winter weather and deep snow due to the lack of insulation, built in traction and waterproofing. However, this is highly niche and not many folks run in those conditions.

In short, I believe the Speedland GS: PGH is the only trail running shoe that truly feels like an all-round workhorse that can conquer almost any terrain and distance. It is also by far the most comfortable shoe I currently own. The only reason I don’t have 800 miles on mine already is because I have so many other shoes that I need to wear out!

Sizing: True to size 

Additional Sizing Comments: When I first purchased this shoe in my normal size, 8.5W, I thought maybe it was a tad too big, but I wasn’t certain because the shoe was still comfortable while running. Speedland has exceptional customer service and everyone at the company knows the products well. I called and asked for their thoughts. The gentleman I spoke to, Clark, suggested I order a half size down for peace of mind and reminded me of the 14-day money back guarantee. In other words, I could try both sizes on the trail and send back the one that didn’t fit without risk. After a few runs on different terrain/inclines I opted to stick with the original shoes I ordered. My toes jammed against the toe box in the smaller size. I realized that my normal size felt big because they are the first shoe I’ve ever worn that can accommodate my wide feet properly! All my other trail running shoes are snugger because they are built narrow. The GS: PGH also fits narrow feet because the BOA system allows the shoe to adjust to varying widths giving it great versatility. As for the return process, I was immediately sent a free return label to use on the existing shoebox and my account was credited the refund about a week after mailing the shoes back.  

Comparison to Past Models: 

I have only used the Speedland GS:PGH, so I can’t comment on the previous model which is the GS:  TAM.  

Comparison to Other Brands 

I think NNormal is the most comparable brand. Much of the technology implemented in NNormal shoes appears to originate from Speedland’s novel innovations. The most obvious difference between the brands is pricing and quality. NNormal has a significantly less expensive selection of footwear. However, with a lower price also comes less premium materials. I own both the NNormal Kjerag and Tomir trail running shoes and have used them over a variety of terrain. In less than 100 miles the outsoles of both shoes began to peel away from the midsole. The shoes are also extremely narrow which make them suitable for fewer athletes. These things could be forgiven if NNormal had outstanding customer service. Unfortunately, after my husband sent back his pair of shoes for a warranty refund (peeling soles) it took five months of back-and-forth emails to finally get his account credited. For these reasons I believe Speedland is the superior brand and worth the price tag. 

Durability

The old adage “you get what you pay for” holds true with the Speedland GS:PGH. With the premium  price also comes premium materials and build. I’ve put well over 100 miles on my shoes and, aside from some dirt, they look nearly brand new. Speedland claims to have a “no compromise” approach in  creating the highest quality footwear for trail runners and I believe this to be true. Every millimeter of  the shoes’ construction and material selection is intentionally meant to bring about the best  performance and durability in the product. For example, Michelin rubber was chosen for the outsole to  provide grippiness without sacrificing resilience. I am convinced this shoe will last exceedingly longer  than other options.  

Changes for the next model:  

I wouldn’t change anything which is rare for me to say. I would really love if Speedland came up with a  winter specific running shoe commission though! 

The True Test If your friend were looking for a piece of gear in this category, would you recommend  they buy it and/or would you give this as a gift to that friend because you like it so much? Would there be something else you recommend they get instead because this gear doesn’t fit their needs? 

I would and do recommend this shoe to athletes who can afford the premium price tag unless they  specifically only use a zero-drop shoe.  

Keeping it honest: Did you get this gear for free? Nothing wrong with free, but we disclose this if so.

No

Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Sugarloaf Marathon and 15k Race Report

Team RunRun coach Salena Sykes shares her intel about the Sugarloaf Marathon so you can be prepared for race day.

In this Sugarloaf Marathon and 15k race report Team RunRun Coach Salena Sykes shares intel on the race, where the hills are, and what to expect on race day so you can be prepared for your race day! Enjoy!

Race: Sugarloaf Marathon & 15k

Runner: Coach Salena Sykes

Race Date: 05/20/2018

Location: Kingfield, ME

Results: 3:30

3 Bests – What aspects of the race did you like the most?

  • The views! The race takes place in beautiful Kingfield, Maine with views of Flagstaff Lake, the Carrabassett River, and Sugarloaf mountain.
  • The times. This race is known for faster times due to it being net downhill
  • The volunteers and overall atmosphere of the race. People are so friendly and encouraging!

Not so much – Aspects of the race that didn’t do it for you

The road is not closed to traffic so you do have to share the road with some local traffic. However, it is a small enough race that runners are usually pretty spread out so there is plenty of room to run on the right side of the road without feeling too crowded.

It is spring in Maine so sometimes the roads and shoulders are not in the best condition. You will have to watch your step in some spots.

Highlights of your race – What did you do well and enjoy about your race in particular?

Highlight of my race was running a BQ in my first ever marathon. It was an amazing feeling! I feel that I did a good job of being more conservative in the first half and then using the downhills in the second half to my advantage instead of burning out, which is so easy to have happen in any marathon.

Lessons for others – Share your pro-tips on the race to help the next runner

  • There are some tough hills in the first half of the race, especially miles 8-10, so try not to go out too fast.
  • Focus on hills in your training so you are prepared come race day
  • Prepare for the downhills by training your quads and knees. Running downhill can be just as tough on your legs as running uphill!

Lessons you learned that will help you next time around

Be prepared for any type of weather. The second time I ran Sugarloaf, it was the warmest it had been all year with temps reaching the high 80’s the day before the race. On race day it was in the 60’s and super humid. I had not been training in weather this warm and it was HARD on race day. There is only so much you can do to prepare, but it’s important to understand how much the weather can impact a race and not to bet on perfect conditions.

Most important course specific knowledge to know about the race

It’s a point to point race. The race only veers off the road to get to the finish line, otherwise it’s a straight shot down the same road. Hardest hills are in miles 8-10 with some small rolling hills around miles 19 and 20 that can feel just as hard on tired legs. Miles 11 and 16 have the biggest downhills.

Aesthetics – Is it a pretty course?

Yes, very! Views of the Carrabassett River, Flagstaff Lake, and Sugarloaf Mountain. Things are usually just starting to come back to life after the long winter so there are pops of green

Difficulty – Is it a tough course?

Yes, I would say this is a tough course. Miles 8-10 are HARD and the downhills are demanding on your body in a different way. As with any marathon, things get harder the closer you get to the finish line.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Yes, volunteers were excellent! There was minimal waiting at packet pickup. Shuttles to the start were plentiful and all on time, and baggage shuttles were easy to navigate as well! You will need to bring your own bag for the baggage shuttles.

Competition – Is there a strong field?

Yes there is some good competition! It’s a popular local race, and with the reputation for fast times. Most people come here to try to get a personal best or take a shot at a BQ.

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.

They cap the race at 2,000 runners so the race does usually sell out. Lodging should definitely be booked ahead of time as there are minimal options. I had good luck finding an Airbnb that was right on the course and it was perfect!

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Standard fare. Water stops are every 2 miles or so with water and sports drinks. A couple of them have GU available as well. Porta potties are scattered throughout the course.

Weather and typical race conditions

Spring in Maine is always a toss up. Normal temps at the start (which is at 7:00am) would be 30-40 degrees with temps reaching up to 60 degrees on average. As always, rain, wind, humidity will all impact performance on race day so it’s important to look ahead and be prepared!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

No. I carry my own fluids but there are plenty of water stops on the course.

Spectators – Is this a friendly course for your friends?

Somewhat. There are some designated cheer spots along the route, but since it is a point to point race, your family and friends may not be able to see you as often as they would like. The water stops have volunteers who are super encouraging and the cheer spots are great for boosting morale. However, if you are someone who needs the cheer of a crowd to motivate you, this race will be more of a challenge in that regard.

How’s the Swag?

Standard swag with a cool wooden race medal and long sleeve shirt

The Overall Score – How many stars do you give this race and do you recommend that others run it?

5/5 stars! It’s a beautiful run and there is an opportunity to run FAST on this course

Salena Sykes is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Black Canyon Ultras 100k Race Report

Race: Black Canyon Ultras 100K

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 02/10/2024

Location: Mayer, AZ

Results: 14:08:47

3 Bests – What aspects of the race did you like the most?

–The Saguaro forest: My regular training grounds consist of sage desert, high alpine mountains, slickrock, prairie and foothills. Running through the lofty saguaro cacti was a completely novel experience for me and I loved every moment!

–The unseasonable weather: More details will be included in other sections of this report. I’m a runner of the “grinder” variety so the frigid early temperatures, snow and mud featured in this year’s edition of the Black Canyon 100K played very much in my favor. Plus it’s fun to play in the mud!

–Tiny detail, but I was pretty psyched when Michael Versteeg refilled my flask at Bumblebee Ranch: Elite athletes flooded not only the field, but the aid stations as well. It really brought home that fact that even though we race at different levels, we all go through similar experiences as ultra-runners and are there to support each other no matter what the pace.

Not so much – Aspects of the race that didn’t do it for you

I’m not 100% certain this is the appropriate section for this detail, but the race was delayed twice (2.5 hours total) due to the snowy conditions impeding the shuttle service to the start at Mayer High School. This was a mild annoyance for me, mostly because I really wanted to run in the snow and the delay would allow more time for it to melt! Aaravipa did an outstanding job rolling with the punches, keeping us all informed and making sure the race went on despite the weather and shuttle company complications. In the end the delay was just that, a delay. It didn’t cause any lasting issues.

Weird factor – What’s the weirdest thing about this race?

Snow at the start of a desert race in Arizona!

Highlights of your race – What did you do well and enjoy about your race in particular?

Unlike my other recent races, I did not approach Black Canyon 100K competitively. Instead, I was focused on process goals, strategy, thoughtful pacing and Cocodona 250 recon.

I was probably the only athlete lined up on the saturated Mayer High School track who was exceedingly excited about the prospect of spending the next few hours running through mud. I learned to love playing in the mud while training for Bighorn 100. I also spent a bit of time on a muddy road in the days leading up to Black Canyon 100K as a tune up for the conditions and felt like I was stronger in the soggy stuff than ever. When the race began, I took a calculated risk and went out fast (but not hot). I figured I was likely one of the few runners unphased by mud and knew I could run for a long time at RPE 7-8 with without trouble in the muck. This would put me in a good position early on and ahead of the huge pack. Waves 2 and 3 were released together due to the delay and I didn’t want to fight to get ahead on a single track lined with cacti! This tactic worked well for me as I was able to pass lot of folks easily on the wide, muddy jeep trail. This put me in a position of less bottlenecking by the time the mud dissipated and the course converted to single track around mile 12. At this point I slowed to RPE 5-6 and took care not to blast my quads.

During my last race I experience quad pain for the first time while running downhill. My coach (yes coaches have coaches!) sagely observed that my “blown” quads might have more to do with an electrolyte problem than a downhill muscle thrashing. The weather at Black Canyon was cold and windy for the first few hours and, the warmest part of the day was more mild than hot. In short, it was ideal conditions to screw up hydration. I was determined not t allow myself to fall behind on electrolytes and fluids again and diligently began taking salt pills every 1-2 hours beginning at the first aid station and sipping water regularly. My quads experienced a bit of sensitivity later in the race (no surprise with the net downhill), but were in near perfect working order for the duration of the event.

In fact, my legs felt stronger than they have in any other race. I often default to power hiking during climbs as running uphill has historically been less sustainable and more taxing. However, I surprised myself during Black Canyon by running uphill effortlessly. Running became the default! In the middle portion of the race, I began to hold myself back from running uphill and intermittently power hiking more. Even though I felt amazing I wanted to remain conservative and exercise restraint. Black Canyon 100K’s second half is notorious for catching runners off guard with the increased vert and more technical terrain.

Throughout the final 50k, I kept waiting for the “hard part” to begin… but it never got hard. I would go so far as to say that second half was easier than the first. After playing things conservative in the middle of the course my pace gradually began to tick back up. I’m not sure if this is a testament to my increased fitness or holding back in the middle. Either way it was incredible to feel so strong right up until I crossed the finish line!

I was stoked to finish in front of the female pack with a time of 14:08:47. Looking back it is possible I was strong enough to run a few more hills mid-race and take off some time. I’ll never know and I’m happy I stuck with the planned conservative strategy mid-race. I could have also spent a little less time at aid stations, but I intentionally didn’t blast through them to keep this race a bit less intense mentally knowing what’s coming up later this season. I feel like a really nailed my race execution and the consequence was a solid performance!

Lessons for others – Share your pro-tips on the race to help the next runner

Temperatures shift quickly in the desert, especially during the winter. You can freeze and bake during this race even during a year void of snow. I suggest packing a variety of layers in the drop bags. I left the start line wearing an insulated jacket and was down to a tank top mid-day. Also, remember to drink and take in electroplates even when it’s cold and windy. In these conditions it is all too easy for dehydration to sneak up!

Lessons you learned that will help you next time around

Cacti are an obvious hazard on the course and I knew to steer clear of them whenever I dodged off to the side to pee. I didn’t really appreciate that nearly all desert foliage is sharp and got a cut up when I pushed through some innocent looking bushes! Oops!

Most important course specific knowledge to know about the race

Black Canyon 100K is a tricky course to pace. The first 50k is mostly a massive downhill, while the second half is more rolling and contains most of the vert. The setup of the course makes it extremely easy to go out way to fast and blow up during the later sections. Practicing restraint during the earlier portions of this race is critical to success. I think approaching the course with a very clear strategy and planned out RPEs for each section is very helpful in achieving sustainable pacing during this race.

Aesthetics – Is it a pretty course?

Absolutely! The course has expansive views of the Bradshaw Mountains, miles of ridge running, saguaro cacti and other desert flora… it was simply spectacular! Plus, we were treated to a sunset that looked like a painting!

Difficulty – Is it a tough course?

Deceivingly so! On the surface the net downhill and modest vert makes the course look easy on paper and it’s known for catching folks off guard. Even without the mud, the desert trails can be grueling. Although this is not the most technical trail I have experienced, there were certainly long rocky sections that felt more akin to my home trails in the Rockies than the Arizona desert. There were also three major river crossings, one of which had a swift current. To make things interesting, some cacti were leaning into the trail so agility and awareness were important in those instances! As previously mentioned, there are also the stark temperature fluctuations to contend with as well as tricky pacing.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Black Canyon Ultras 100K is an Aravaipa event and they are dialed!!! They resolved the morning shuttle issues immediately and, to my knowledge, the rest of the race proceeded without the hitch even with the altered cut offs, aid station volunteers being on course longer, etc. So many things could have unraveled and it would have probably been easier to simply cancel the race. The RD and Aaravipa deserve the highest praise for proceeding with the event and ensuring that the athletes were well informed and taken care of.

Competition – Is there a strong field?

YES!!!! Black Canyon 100K is a Golden Ticket Race! The top three male and female finishers are awarded automatic entry into Western States! There is a massive elite field every year and the 2024 edition was no different.

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.

Early registration is not necessary as there are about 1000 spots. However, it does eventually fill so I wouldn’t wait until the very last minute either. I purchased a tent camping permit with my registration at Deep Canyon Ranch, but opted to stay at Bumblebee Ranch last minute with no issue. There are also hotels and AirBnBs in Black Canyon City and nearby Anthem. I am uncertain how fast they fill though. I suspect booking a year in advance is overkill, but as this is a popular race with many folks involved, it is probably a good idea to book 6-8 months out if possible.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

I use drop bags and usually don’t consume aid station food so I don’t remember details. I know I saw watermelon at one point and many Gu gels (Gu is a race sponsor). Satisfy sponsored the Bumblebee Ranch Aid Station and, as usual, it was something to behold! The course went right through a covered structure with al fresco style restaurant seating and Hors d’oeuvres lining a long counter. In the background a live band played upbeat music. This all struck me as highly delightful and highly dangerous! I bolted out of there as fast as I could before I was tempted to stay!

Weather and typical race conditions

Black Canyon 100K is located in a region where anything is possible. Generally, it is cold in the morning/evening and warmer during the day with no precipitation. There have been years where it was extremely hot midday, so heat training is advisable to prepare for this possibility. There are also years where it rains and mud is the highlight! To my knowledge this is the first time the course had snow in addition to mud!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Gaiters! I always bring these with me when sand or mud is expected on the course! I never had to take my shoes off to remove dirt. I noticed many folks without gaiters stopped often to dig out debris. Sun sleeves were also great later in the day when it was still sunny, but cooling down.

Spectators – Is this a friendly course for your friends?

Overall, I think it is spectator friendly with some planning. There is limited parking for spectators at the Mayer High School start and the finish requires taking the shuttle. Bumblebee Ranch and Deep Canyon have plenty of parking for spectators and crew.

How’s the Swag?

Race entry included a t-shirt, Squirrel Nut Butter Tin, buff and drybag. There were also many other Black Canyon themed products available for purchase at the expo. All were great quality!

The Overall Score – How many stars do you give this race and do you recommend that others run it?

10/10… I would highly recommend this course! So unique!

Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Gold Coast Marathon Race Report

Coach Ian Whitmore, all smiles post-race with his medal after the Gold Coast Marathon.

In this Gold Coast Marathon Race Report, coach Ian Whitmore shares his tips on how to be your best on race day and what to expect from this classic and fast Australian marathon. Enjoy!

Race: Gold Coast Marathon

Runner: Coach Ian Whitmore

Race Date: 2 July 2023

Location: Gold Coast, Australia

Results: 3.53

3 Bests – What aspects of the race did you like the most?

  • The name says it all, this course offers 42.195km of amazing picturesque views of the beaches, coastline and skyline.
  • It’s super flat, meaning fast and being IAAF certified, you know its a well organised event.
  • Being a holiday destination, the post race atmosphere is amazing.

Not so much – Aspects of the race that didn’t do it for you

At the 31k mark you can briefly see the finish line. That’s mentally tough.

Weird factor – What’s the weirdest thing about this race?

Not necessarily weird, but watching the surfers wax up there boards ready to hit the waves. You can certainly people watch and get into a flow as you run. Having completed this marathon several times, the race now starts at 6am, (it was 7am). Means the first hour you run is before sunrise, which helps as the heat will kick-in mid morning.

Highlights of your race – What did you do well and enjoy about your race in particular?

Knowing the course well, I knew how to pace myself to finish strong. The support and crowds are amazing, and as you run along the finish chute…wow I get goosebumps just thinking about it.

Lessons for others – Share your pro-tips on the race to help the next runner

Be sun-smart. Yes the first hour is before sunrise. But when the sun is up, you want to be protected. So cap and sunscreen is recommended. (Test this on your long runs, as you don’t want stingy eyes). Like every marathon, start slow and steady. Its easy to think I’ll get some K’s under my belt whilst its dark. But you’ll regret it later in the morning.

Lessons you learned that will help you next time around

Not to focus too much on my splits, but live in the mile you are running.

Most important course specific knowledge to know about the race

Be aware at the 31km mark, you get teased as you see sight of the finish line, but you have another 11k to go.

Aesthetics – Is it a pretty course?

Yep, 100% – Sun, Sea, Surf, Beaches, City sky views.

Difficulty – Is it a tough course?

Its a flat and fast course. Perfect for a BQ time. But also a great course to complete your first marathon.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

The event is well signposted, organised and IAAF gold standard so you’re in good hands.

Competition – Is there a strong field?

Being an out and back course, you get a chance to see the elites whiz by. Its always a strong field both with Aussies and international runners.

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.

Super easy, Gold Coast Airport is a 30min cab ride, or a direct one hour train from Brisbane airport. With the gold coast being a tourist destination, you have a plethora of hotels and Airbnb’s to chose from. Free tram to the start line. Its sells out fast, so get cracking.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Over and above IAAF requirements, with a mix of water/hydrolyte. Also various cheer squads offering flat coke.

Weather and typical race conditions

Beautiful. Mid-winter in Queensland means low humidity, calm winds and cool/mild temperatures.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Sunscreen

Spectators – Is this a friendly course for your friends?

This is a community event, and there are crowds along most of the course.

How’s the Swag?

Asics ‘Gold Coast marathon’ t-shirt and a chunky medal for your efforts.

The Overall Score – How many stars do you give the Gold Coast Marathon and do you recommend that others run it?

10/10 and for anyone wanting a picturesque course to smash your PB or complete your first you need to put this race on your radar.

Ian Whitmore is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Fragrance Lake 10k Race Report

In this Fragrance Lake 10k Race Report Coach Paul Sage shares his insights and tips on how to race this awesome course so that you can be your best on race day! Enjoy!

Race: Fragrance Lake 10K

Runner: Coach Paul Sage

Race Date: 06/09/2018

Location: Bellingham Washington

Results: 2nd overall

Strava Activity Link: https://www.strava.com/activities/1628196943

On the trail at the Fragrance Lake 10k with Paul Sage. In this Fragrance Lake 10k Race Report get tips on how to rock this course!

3 Bests – What aspects of the race did you like the most?

  1. Very convenient – close to Fairhaven/Bellingham with multiple parking options
  2. Well maintained – the trail system in the Chuckanuts is popular with the local running community and is well maintained which contributes to the trails being in the best possible condition throughout the year.
  3. Aggressive hilly course that is still very runnable and finishes with a fast downhill charge to the finish

Not so much – Aspects of the race that didn’t do it for you

There is not much to complain about in the Chuckanuts!

Weird factor – What’s the weirdest thing about this race?

The single element that may seem ‘weird’ to some are the gates/barriers at the top and bottom of the Fragrance Lake trail. These are designed to control horse traffic and consist of two overlapping fences that runners have to ‘zig-zag’ through. These are not a big deal at all but do act as a pinch point on the trail and require the runner to come to an almost complete stop to negotiate.

Highlights of your race – What did you do well and enjoy about your race in particular?

The race was a success and the result was just what I was looking for. For me this race was a training race that I was using as a hard stimulus. I came into the race in the middle of building my fitness back up after a podium finish in the Chanoko 50K a couple months earlier. The weekend prior to this race I had also finished on the podium of the Vashon 10 mile race. My goals for the race were to push the ‘flatter’ first 1.5 miles and the two steeper sections of the Two Dollar trail, relax through the rolling middle section of the Two Dollar trail and the couple ‘techy’ switchbacks of the Fragrance Lake trail, and let it rip through the easier downhill. Essentially interval training with competition.

My plan worked out (almost) perfectly. Attacking from the gun and staying in the lead through the first half mile strung the field out and forced the competition to play catch-up before the climbing started on Cleator road and Two Dollar trail. This kept me out of traffic as the trail transitioned from the wide Interurban trail and Cleator Rd and the single track trail that comprises the rest of the course. Knowing I was going to relax my pace on the flatter parts of the Two Dollar trail allowed me to confidently push the steeper sections of the trail without worrying about blowing up. This approach resulted in a large gap to the other 10K competitors behind me and kept me within site of the leader heading into the decent down Fragrance Lake trail. Even with the leader within sight I stuck to the plan and relaxed my pace through the few tricky switchbacks down Fragrance Lake trail and then gleefully hammered the remaining downhill to the finish line. I was super happy with my 2nd place finish and felt very confident I had the fitness to run much harder.

Lessons for others – Share your pro-tips on the race to help the next runner

Taking advantage of the wider portions of the course in the first 1.5 miles is key for maintaining position and staying out of traffic. Having the fitness to go out hard and being aggressive through the initial steep section of Two Dollar trail is essential. To do this effectively there are two spots in the first 1.5 miles where position in the pack is important. The first occurs after the first 100 meters where the course chokes down from a gravel road to a narrow single track for ~50 meters before it joins with the Interurban trail – though this is short it acts as a significant choke point. The second is the ‘dip’ before the Interurban trail joins with Cleator Rd. This ‘dip’, a short steep decent and ascent, marks the true beginning of the climbing on the course. Pushing through this dip right to the intersection of Cleator Rd and Two Dollar trail, which marks the beginning of the single track, will ensure the best possible positioning as the course narrows and the pace slows dramatically.

Lessons you learned that will help you next time around

I am consistently pessimistic about my ability to aggressively run moderately technical downhill and races like this help change that narrative in my mind. The pressure of competition and the laser focus that adrenaline can provide is far more powerful than I give it credit.

Most important course specific knowledge to know about the race

There are several aspects of the 10K course that could be key to developing a race strategy. Beyond the 2 points mentioned earlier regarding the pinch point very early in the race and the ‘dip’ leading into the transition from gravel road to single track trail, there are 2 additional spots to consider. First is the rolling nature of the middle of the Two Dollar trail. Though the trail continues to trend upward the gradient is considerably less steep and rolls in a few spots. This is a great place to either push the pace if you’re really fit or back off and recover for the final steeper push up past Fragrance Lake. Finally, the decent down the Fragrance Lake trail involves some steep(er) switchbacks that are at times both rocky and rooty and if wet/muddy can be a little gnarly. The risks may out-weight the rewards for some runners to be too aggressive here when this particular section is sketchy due to trail conditions.

Aesthetics – Is it a pretty course?

Overall I feel the Chuckanuts are a bit of a hidden gem and the trails epitomize the aesthetic of sea-level PNW forest beauty – dense evergreens and deciduous trees, dripping with moss, covering hillsides scattered with exposed boulders and rocky outcroppings. Fragrance Lake itself is an added bonus but is best enjoyed during a casual day hike.

Difficulty – Is it a tough course?

Given the distance and the vertical gain (~1300′) and loss (~1400′) I feel most runners would consider this a tough(er) course. The majority of the climbing is over a 3 mile stretch from mile 1.5 to approximately mile 4.5 during which runners gain slightly more than 1000 feet. The last 2 miles is a screaming 1400 foot descent to the finish line – not long enough for your quads to blow up but steep enough to feel it the next day.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

As is typical with Destination Trails’ races, the race was well organized and well run. Even the sole section of the course that I felt could be problematic (crossing SR 11 in the last half mile of the race) was well marshalled, safe, and seamless.

Competition – Is there a strong field?

Typically there are a handful of killers that show up to race the 10K and the Half.

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.

Logistically the race is very simple. The race is well attended but usually has spots open for race-day registration. Navigation to the start/finish line is straight forward and parking is plentiful (there are multiple places to park besides those available at the start/finish line; some of these ‘extra’ parking spots do require a Discover Pass). For those travelling long distances, Bellingham is very close and has a ton of hotel and Airbnb options.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

There is a single aid station for the 10K course next to Fragrance Lake. The half marathon and 50K courses have 2 additional aid stations. As is typical for Destination Trail’s races the aid stations are well stocked and well run.

Weather and typical race conditions

The race is typically run in mid February – I ran the 10k during a year the race had been rescheduled to June. Conditions can vary quite a bit year-to-year in February in the Chuckanuts. I have seen the trail conditions in February span the full spectrum from snow-covered and muddy to dry and buffed-out. Temperatures typically hover in the 40s to low 50s.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

No special gear required for the shorter distances (10K and half marathon). I have witnessed multiple 50K runners carry and use microspikes on the snowy years.

Spectators – Is this a friendly course for your friends?

Spectating sections of the course other than the start and finish does require a bit of hiking but the distances are short and the scenery is great.

How’s the Swag?

As is typical of Destination Trail races the swag is legit.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

I give the race 4 stars and highly recommend it for those looking for a shorter early-season race.

Paul Sage is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Run Bonfyre Race Report

Coach Carl Jarema with his son at the family-friendly Run Bonfyre race in Michigan. Read the Run Bonfyre Race Report to see if it's for you!

In this Run Bonfyre Race Report Coach Carl Jarema shares his tips and insights for how to run this awesome fall season Michigan race well. A campfire for roasting marshmallows at the finish sounds good too! Enjoy!

Race: Run Bonfyre Trail Fest: 5M, 10M and 18M options

Runner: Coach Carl Jarema

Race Date: 11/04/2023

Location: Waterloo Recreation Area – DTE Trails

Results: 9th Overall – 2:25:15

Strava Activity Link: https://www.strava.com/activities/10159944958

3 Bests – What aspects of the race did you like the most?

This is the 3rd year in a row I have run the Bonfyre 18 miler. Here are the 3 things that keep bringing me back.

  • The People – Run Bonfyre is the end of the year trail celebration and it brings many of the runners I have met earlier in the year, or over the years to be able to share some pre race jitters, trail miles, and post race banter around one of the many campfires burning around the finish area.
  • The Distances – Run Bonfyre offers race distances for 5 miles, 10 miles, and the appropriately named 18ish miles. This welcomes runners of all distances and trail experiences. The race cutoff times are generous enough that the 5 and 10 mile distances are hiker friendly. It may be a “race” but it is also very welcoming to people who enjoy the outdoors. This year I invited, convinced, my wife and two sons to come to the race with me. They hiked the 5 mile course while I ran the 18. My son was at the finish to run me across the finish line.
  • It really is a beautiful trail too! The DTE trails are built for mountain biking, but RF Events takes over the area for 1 day in November to allow those who prefer shoes over tires to explore the trails in relative safety. The trail system is very typical of what you find in Michigan’s Lower Peninsula. Hard packed clay and a constant up and down. It is very much like riding a roller coaster. Though it may sound tough, those climbs are often rewarded with views overlooking one of the many lakes in the area. Awesome people, exploring the outdoors, and on great trails, this race is a win, win, win.

Not so much – Aspects of the race that didn’t do it for you

The difficult part of the race is the mass start, where runners line up based on self selecting their pace. Because the race is run on single track, it is easy to get shuffled behind runners that where either ambitious in their goals, or didn’t quite follow the instructions. For 18 mile runners, this might result in expending too much energy early in the race trying to work through the field, or losing contact with the lead group or pack. I was stuck in a pack until the 5 mile race turn off, and lost track of the lead pack. I was never able to catch back up.

Weird factor – What’s the weirdest thing about this race?

It’s called the 18ish mile for a reason! Every year I have run this race, I have finished with a different distance on my watch, and trust me, it is the same route! I have seen race distances as low as 15 miles and as high as 17.5, but never 18. The number of switchbacks, constant up and downs, and tree cover really challenge your GPS watch. I have started to learn some of the key milestones on the route, and I now look forward to the surprise distance on my watch at the end.

Highlights of your race – What did you do well and enjoy about your race in particular?

Run Bonfyre is not an A, B, or C race for me. I enjoy coming out and spending time with my friends and comparing my results to previous years. This years race was 6 weeks after my first 100 mile run, which is a whole other story, so my goal was just to see how strong I could feel in the second half of the race on the climbs and maybe squeak out a little better time than 2022. I accomplished both of those goals. I felt much stronger on the climbs this year, running every climb, I did not experience the leg cramps like I have in the past, and I managed to better my time by about 5 minutes from the year before. The highlight of the race was coming out of the woods for the final 100 yards to the finish. My son was waiting for me and ran with me across the finish line. The few 5ks we have done together, I am running him across the finish line. This time it was cool to have the roles swapped!

Lessons for others – Share your pro-tips on the race to help the next runner

There are a few tricks to improve your success and enjoyment at Run Bonfyre. To start, be aware of the weather. The last three years have not had rain or snow on race day, but the temperatures have had a big range. It can be in the upper 20s to low 30s at race start and warm to the mid 40s. One year it was over 50 at the start and climbed near 70 by the race end! Plan your layers accordingly and be prepared to be a little cold at the start, but you will warm up.

Another tip is to get there a little early, parking can be tricky. This race has grown in popularity over the years and parking fills up quickly. Save some pre race nerves and stress by arriving a bit early to get a parking spot.

The best tip might be geared toward the 18 mile distance is to respect the climbs. The climbs are short, but very punchy. In previous races I have seen runners running up the hills to maintain their pace and usually around mile 13 they begin to fade. Remember, many hills can be hiked at a similar pace to running, but you will expend less energy. Study the map and some key landmarks to gauge your distance in the race. This race is notorious for in accurate GPS distances. I was burned by this my first time to Run Bonfyre. Don’t get fooled by your watch saying you have 6 miles to go, when you only have 2! When you approach the last lake on the map, that is the time to start pushing to the finish, no matter how many miles left to go on your watch.

Lessons you learned that will help you next time around

A couple things I would like to work on during Bonfyre 2024 is to be more aggressive at the start by being more confident in my predicted pace and starting closer to the front, or being more aggressive and taking chances passing runners before the 5 mile turn out. The other lesson is to take my own advice. I did come in with a game plan to start pushing the pace at a couple given land marks on the course, but struggled to mentally overcome the thought of more hills to climb, or more mileage left than I thought. The race flattens out towards the end, and I am a better climber than flat speed runner. If I don’t increase my effort on the flatter sections, I will get caught by other runners.

Most important course specific knowledge to know about the race

Don’t trust your watch distance! I have said it a few times, but it is one of the things that gets runners new to the event every year. If you are running the 18 mile, you will cross a dirt road and run a loop of the trail system that the 5 and 10 mile races do not cover. You will complete that loop by crossing the same dirt road, in the same spot to join back with the 10 mile course. Here you have 5-6 miles left on the course. There will be a few more climbs over the next couple miles.

As you make your way back towards the finish line, you will approach the field that you parked and race HQ. Here you will pick up the 5 mile course, having 2-3 miles remaining. There will be a climb or two in this section, but it will flatten out. If you have energy left in the tank, now is the time to start increasing your effort. These are some of the key land marks I have been using to determine my distance to the finish and gage my relative effort at the time.

Aesthetics – Is it a pretty course?

The course is very pretty. You will overlook a number of lakes and ponds, often spotting birds and other wildlife. Some of the climbs loop back, allowing you to look across the small creeks and valleys. The race happens in late fall, and the forest is dominated by oak and maple trees. Most of the leaves have fallen, so you are able to see much deeper into the forest than in summer. There are a few stands of red / scotch pine and some cedar near the lakes. Those are some of my favorite parts on the course

Difficulty – Is it a tough course?

Like many courses in Michigan, you never see hundreds or thousands of feet on a single climb. Most are 20 or 30 feet, but they are steep, the leaves can be slippery on the climb and descents. The most difficult parts is the constant vertical change. In some places you may get 10 feet tops of flat before starting the next climb or decent. Your quads just don’t get a break, and you can’t really just zone out and cruise. I would put this as a solid 3 on 1 to 5 scale for difficulty. I have raced much harder races in the Upper Peninsula, but the constant grind of this course pushes it just past the midpoint to 3

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

RF Events is one of the organizations that you can always count on having a well organized event. The course is well marked, there are plenty of port-a-potties, and race check-in is a breeze. They also go above and beyond with the parking organization. They have been doing events for a while, and with the finish line celebration activities, it really shows!

Competition – Is there a strong field?

This year was the strongest field I have seen over the 3 years running. The Master’s runners really showed up too! I mentioned I ran 5 minutes faster than last year, and I finished 5 spots lower in the results! I did not even win an award in my age group. You will not see the who’s who of the national trail running scene, but you will see, as this year proved, a number of strong Michigan trail runners showing up.

I am confident that as this race continues to gain popularity, it will become more competitive. RF Events also has a season long trail series called the GOAT Series. This series awards points based on your 3 best results from the year for a given distance. Bonfyre is the last race to better your score, and it is where the season awards are given out. As the GOAT series grows, I also expect more competition in the future.

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 race is growing in popularity every year! I have seen significant increases in participation each of the 3 years I attended. You will want to get on the RF Events website and Facebook page to make sure you register before it sells out, which usually happens a couple weeks before the race. You can also pre-order additional swag and pre-purchase a food truck meal during registration. This is a local focused race and most participants arrive and leave the day of the race. If you were to travel in from out of town, there are a few towns within an hour or less with plenty of hotels. Many runners commute 2+ hours the morning of the race without much issue.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Aid Stations are available at all 3 race distances, the 5 mile has 1 aid station, the 10 mile has 2 stations, one of which is shared with the 5 mile, and the 18 has 3 aid stations. The 18 mile shares the 5 and 10 mile aid stations, hitting the 10 mile aid station twice.

As this is a shorter race, the aid stations are usually pretty simple, water, Gatorade, and some simple snacks at the 18 mile. Depending on how you typically pack / run, you may be able to complete any of the 3 distances without the need to stop, but they are there just in case.

Weather and typical race conditions

It is November in Michigan…. the weather can be a bit unpredictable, but the last few years it has been pleasant. Typically the morning is going to be cold with frost on the ground, slowly warming to above freezing. Layers are advised as well as spending extra time after registration in your vehicle to stay warm. There is a warming tent, but I find it more comfortable in my vehicle.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

The great thing about this race is that you don’t need a lot of gear. Depending on the time you expect to spend on course, a hand held water bottle is all that is required. For the 10 and 18 mile races, nutrition is recommended. I run this race with my Salomon vest and soft flasks, one with electrolyte mix and the other with plain water. I will also bring a few hundred calories with me to consume mid-race. I have considered going lighter in the future, but I am able to skip through the aid stations, saving time in the race. It also is a great distance to practice gear and nutrition for longer races. At 18 miles, it is long enough to see what works and doesn’t work, but not end up in a place so bad you want to DNF.

Spectators – Is this a friendly course for your friends?

For the adventurous spectator, you can view the runners during multiple locations on the course. The course does not have many trails or intersecting roads, which means you may need to hike the course in reverse, or trek into and through the woods to the trail. The 5 mile aid station and finish line are the best places to view the runners, with the finish line being the best. What is better than watching the runners finish with a live band and roasting marshmallows over a camp fire!?!

How’s the Swag?

Race swag is pretty solid. Finishers receive a really nice coffee mug and participants receive a knit hat. The hat is my son’s favorite. He wears it everyday! For purchase there is also a sweatshirt, which is very comfortable. I ordered the sweatshirt last year and usually wear it once or twice a week.

One of the new initiatives RF Events is starting in 2024 is optional swag. I really love this more sustainable approach. How many race shirts does a runner really need and this limits boxes of unused shirts after the race. I hope more race events begin similar practices.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

This race scores an 8 out of 10! The amenities are fantastic, the atmosphere is truly what you expect from trail running, and you can bring the whole family by offering different distances with hiking encouraged.

The only things keeping it from a perfect score? I would like to see 1 additional distance, there is one more loop in the system that the race doesn’t use. An additional warming tent for the prerace and finding a way to sperate the race start waves by distance vs pace may help reduce the conga line for the first few miles. I would send the 18, then 10, then 5 mile races out, as those typically go from the least to most runners, giving faster runners more opportunity for open trail vs being stuck with those who may have self-selected in error, or as some admitted, on purpose.

Carl Jarema is a coach with Team RunRun. To work with him or to learn more about him, check out his coach profile.

Coach Carl Jarema shares his Run Bonfyre Race Report, providing loads of tips for this awesome local Michigan trail race!

Chicago Half Marathon Race Report

Photo: Chicago Half Marathon

This Chicago Half Marathon race report is meant to help you learn from my experiences with this awesome race. From course details to race day logistics, I try to share all that I can to help you be your best on race day! – Jaysen Chambers

Race: Life Time Chicago Half Marathon + 5K

Runner: Coach Jaysen Chambers

Race Date: 09/29/2019

Location: Chicago, Illinois

Results: 1:49:34 – 8:22/mile – AG 59/341

3 Bests – What aspects of the race did you like the most?

  • Lots of energy with crowd support
  • Great views of Lake Michigan on Lakeshore Drive
  • Ginormous finisher medals and great post-race activities – With 7000+ participants they have several vendor tents set up. Food and beverages are available, and there is usually a band. It is a party atmosphere for sure!

Not so much – Aspects of the race that didn’t do it for you

  • Parking is difficult. I personally parked at the Museum of Science and Industry and walked to the starting area. It’s just under a mile walk.
  • The race also encourages taking the shuttle or walking to the start. The race shuttles cost $15 and begin departing at 4:30a and 4:45a from various locations. There is great information on their website.
  • Much of the route is on concrete and is a combo of asphalt and concrete. The roads are fairly well maintained with only a few patchy spots. No sidewalk running at all.

Highlights of your race – What did you do well and enjoy about your race in particular?

This was the first time I went sub-1:50 for a half marathon. Great pacers. I used the 1:50 pacer for this race and stuck with the group. We ran pretty consistent splits. If I remember correctly the weather was very rainy prior to the race starting and then stopped just before gun time. End of September is a tricky time because you can get anything…cold, hot, rain, sun, wind.

This is an out and back course. You start about the first mile winding through the Jackson Park area then head north onto Lakeshore Drive where you get a great view of the Chicago skyline and Lake Michigan. The overpass turnaround is near mile 7 where you back south on Lakeshore Drive.

Lessons for others – Share your pro-tips on the race to help the next runner rock the Chicago Half Marathon!

Give yourself plenty of time to get to the start/finish area as parking can be challenging. You don’t want to be stressed about getting there on time. During this time of the year, it is still dark. Sunrise is at 6:46a and the race corals close at 6:45a with a start time of 7a.

This is a fairly large race so you don’t need a headlamp to get around in the morning. There are plenty of street lamps and other runners making their way from the parking garage to the starting area. Get there early! There were police directing traffic in to the parking garage, lots of activity…once you park you have the long walk to the start area. There’s gear check and porta potties and a huge starting area for folks to warm up and relax prior to the race.

Lessons you learned that will help you next time around

Know that the turnaround is around mile 7 and is an overpass, so be prepared for that hill. If I was preparing for this race now I would likely take a gel prior to the start. And the two gels on course near miles 4 and 9. Depending on the temp I would sip scratch in my handheld. Everything went well on that day and I gave myself plenty of time to get down to the start area, use the porta potties, relax and warm up.

Most important course specific knowledge to know about the race

It’s usually pretty crowded for about the first mile until you make your way onto Lakeshore Drive where the pack spreads out. Be patient. Once you get onto Lakeshore Drive around mile 2, it’s really just a long straightaway heading north that allows you to settle in to your pace. Pretty flat with a nice view of the Chicago skyline and Lake Michigan. Since it’s an out and back you get to see the folks ahead of you coming back southbound after the turnaround around mile 7.

Aesthetics – Is it a pretty course?

Great views of Lake Michigan and the Chicago Skyline! And an epic final turn towards the finish line in Jackson Park with the Statue of the Republic.

Difficulty – Is it a tough course?

Flat except for the turnaround overpass. It’s your standard exit ramp overpass then down the entrance ramp on the other side. Probably less than a 1/4 mile total. There were a lot of spectators at that turnaround point too. And it always feels good to know you’re headed back to where you started.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Very well run and organized with usually around 7000 participants. Pre and post race communication is excellent for a race of this size. Bib pick up is downtown Chicago and went smooth. Big expo with lots of vendors. Very easy to get live race results. There were several official race photographers throughout the course too.

Competition – Is there a strong field?

  • Top male in 2023 – 1:10:20
  • Top female in 2023 – 1:18:58
  • Competitive age groups

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.

  • I don’t believe it sells out. Only logistical note would be parking / shuttle / walking.
  • Your options to get your bib are: Packet pick-up day or two before the race, packet mailing, or purchase the will-call option for day-of pick up.
  • Being Chicago, there are tons of hotels, not many really close to the start/finish area. But that’s where the shuttles play a role.
  • I drove the down prior to race day to get my bib although coming from the suburbs I would consider having it mailed to me for a fee. It’s quite the journey to get down to Chicago from the burbs.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

The aid stations were plentiful about every mile to 1.5 miles. They do have Gatorade Endurance Gels and drink available on course at a few of the aid stations too. Lots of volunteers and very easy to navigate as this is a big city race.

Chicago Half Marathon Finish

Weather and typical race conditions

End of September is hard to predict. It’s a few weeks before the Chicago Marathon…and that weather has been all over the board. Hot, cold, rainy…

Our weather was rainy the whole way driving downtown in the dark and then the rain let up just before the start of the race. It’s usually pretty windy along Lake Michigan so you can expect that. But temps is a crapshoot.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Even though you’re walking to the starting corals when the sun is still coming up…don’t forget your sunglasses as the sun will rise over Lake Michigan. They do have a gear check area where I dropped a bag. In 2019 the gear check tent was understaffed and hopefully that has improved over the years, it’s tough to get that piece right for a race. I had some extra shoes and another shirt to change into. I was dressed appropriately for the race!

Spectators – Is this a friendly course for your friends?

Yes. With it being an out and back, friend and family can easily see you twice. I didn’t have any personal family/friends spectating me. There are neighborhoods that are along the edge of the course so they can park and walk over to the median area and see the participants twice on the out and back. There’s also a very large start/finish area in Jackson Park to enjoy post-race activities.

How’s the Swag?

The biggest finisher medals I’ve ever seen. The two years that I ran this race we received long sleeve tech shirts that I still wear today. There was also swag for purchase at the expo.

The Overall Score – How many stars do you give the Chicago Half Marathon and do you recommend that others run it?

4.5 / 5 stars. The reason for the .5 off is because it because you do need to give yourself more time than usual to either park/walk or shuttle over to the start area. And the gear check tent was understaffed when you’re trying to get your dry clothes. I would definitely recommend this race… just know it’s a big city race with big city logistics. Improving the gear check staffing (and I would assume it’s been improved) is my only suggestion.

Coach Jaysen Chambers is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

brian comer running coach

Rowing for Runners

by Coach Brian Comer

On a recent trip to Seattle, I found myself on the University of Washington campus, in the shadow of the Conibear Shellhouse, home of the University of Washington rowing team. While of course being the current home of the team, it also holds its esteemed place in history as the home of the 1936 Olympic Team that went on to win gold in Men’s 8s. Over this past weekend, as I was watching “Boys in the Boat”, which detailed the story of the aforementioned legendary 1936 US Olympic Men’s Rowing Team, it dawned on me while watching some of the scenes surrounding the training, rowing really is a full body workout. At first glance, one might see it as mostly an upper body workout, but to maximize your rowing, it really takes engaging the legs and core as well. Truth be told, I’ve had athletes over the years ask me how rowing can be of benefit to their running and how to appropriately implement it into their cross-training regimen. My hopes with this article are to explain how you can use it as a cross training tool.

Rowing is a Full Body Workout

As alluded to in the introduction, rowing is in fact a full body workout. Even though rowing is done in a seated position, it helps build stability, something many runners lack given the singular-planed nature of running. I’m big on the concept of “building the whole athlete” and rowing will most definitely have you using muscles that you normally don’t use while running. While one might justifiably question whether rowing is really an accessible activity, chances are that your gym likely has a rowing machine or two. So just because you don’t live near open water or live in a cold weather environment, you can still get a good rowing workout in. 

Like all modes of cross training, rowing can help break up the monotony of running training and prevent injury. In addition, rowing can help improve efficiency and provide a low impact exercise option. Rowing can also increase force production (more speed with less effort) and improve endurance, even with a tight, concentrated time window. 

On the topic of injury prevention, rowing does this through helping improve one’s posture. To maximize your rowing, you need to make sure to not be in a hunched over position as rowing works the posterior chain, specifically the hips and hamstrings. In outlining these three key performance benefits of rowing for runners, who tend to be reliant on their quads. Renowned running PT Jay Dicharry states “rowing workouts offer a solution by helping runners to “find their hips, waking up and strengthening the posterior chain can help enhance stability and transition runners away from hunched, injury-inducing forms”. Like with all exercise, it is important to practice proper form and by nature, rowing is a hinge-based movement just as much as performing a deadlift in the weight room is.

How to Implement in your Training Plan

Jjust because you don’t live near open water or in a warm weather climate (this particularly didn’t stop the 1936 UW team, most of their fiercest collegiate competition hailed from northern states), doesn’t mean that there isn’t a place for rowing in your running training plan. In fact, due to the more controlled environment, it would almost be preferred to do these on a gym rowing machine. While with running, we often preach specificity, chances are the open water isn’t necessary for the runner’s rowing workouts as that isn’t the focus of performance. Plus, the added benefit of indoor rowing workouts is the ability to implement them year-round. 

Given the power benefits of rowing, sprints are easy to implement into training as is anaerobic threshold training. For intervals, you go based on time (again, improving our 2k row time isn’t a likely goal many runners reading this have) much like you would if you were programming intervals on an elliptical or bike. 

Not only does rowing have a place on higher intensity training days, but also on recovery days too. You can simply swap a running day for a rowing day and voila. Like running, rowing can help you improve not only your aerobic base, but your anaerobic capacity as well, both components that are necessary to maximize running performance. Often, you can even implement both of these in the same training session, a silver lining many runners may find helpful or motivating as runners tend to neglect the anaerobic or speed work necessary for improving race times. Total Row Fitness breaks it down in the context of their individual classes as every class “will incorporate both types of fitness, helping to improve your aerobic base (allowing you to go further) in pyramids, ladders, or mixed sets, and your anaerobic capacity (allowing you to go faster) through intervals, Big10s, and races ). This also highlights how one can really maximize the benefits in a short window because let’s face it, we’re all crunched for time every now and then. It really shows how rowing can give you more bang for your buck and not just be implemented when on an injury break or in need of a change of routine or scenery, but as a bonafide component of your training schedule.

Conclusion

To summarize, rowing is a very underrated form of cross training for runners. If on the runner’s mind at all, it is often on the back burner or simply not even considered as a cross training option. However, as seen in these outlined benefits, it very well could serve a place in your training plan regardless of where you are at in terms of your running. Do you seek to maximize your running performance? Rowing has a place for you. Simply looking to break up the monotony and get a change of scenery? Rowing can do that. Injured and looking to maintain or even build fitness during your time off? Rowing can do that too. All in all, I hope this article inspires you to embrace that rowing machine at your local gym and use it as a means of cross training. Or maybe like me when it came to the idea of getting around to writing this article, you were inspired to do so by “The Boys in the Boat” story. But like in all things when building consistency, it doesn’t matter if you go far or fast, but that you just simply go and give it a try.

brian comer running coach

Coach Brian Comer is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Medical Training for Ultrarunners

The Missing Link in Trail Running by Team RunRun Coach Connor Phillips

Hot spots and blisters. Strains and sprains. Maceration and trench foot. Dislocations, fractures, and impalements. Dehydration, hyponatremia, and rhabdomyolysis. Hypothermia and heat illness. Should runners take Advil (ibuprofen) or Tylenol (acetaminophen)? How well equipped or trained might you be to manage these problems in a race? How prepared are you to help yourself, your training partner, or an unknown party in distress on a mountain summit or in a remote desert canyon? 

As runners, we subject our bodies to abuse, during training and races alike, which increases the risk of injury or illness. We also normalize ultralight backcountry travel with minimal to no first aid supplies. Personally, the first aid kit I carry on runs includes vet wrap to protect my dog’s torn pad and toilet paper for, you know… Rarely do I carry bear spray in grizzly country but I bring my Garmin Inreach Mini, if I remember to grab it. 

As a trail runner, running coach, firefighter/ EMT, backcountry guide, volunteer race medic, and wilderness medicine instructor, I ask you to do as I say and not as I do. And I ask you to take a wilderness medicine course. 

Ultra runner receiving medical attention during a race
Providing all of the medically necessary care at Moab 240, 2022.

Wilderness medicine is a specialty branch of pre-hospital care and emergency medicine. These courses focus on identifying and stabilizing life threats as well as preventing, assessing, and treating injuries and illnesses common to backcountry travel. The main difference between basic first aid and wilderness medicine is learning to take care of yourself or others when: communication with the EMS system is unreliable; a backcountry rescue may be hours to days away; and resources like first aid supplies or other gear are limited. Wilderness medicine training prepares you to respond more confidently to a backcountry emergency through classroom sessions paired with repetitive, hands-on scenarios and drills. 

There are a number of different wilderness medicine courses offered to improve medical preparedness for ultrarunners in the field. The two most common are 1) Wilderness First Aid (WFA) is a 16-24 hour course best suited for backcountry day trippers and 2) the Wilderness First Responder (WFR) is an 80-hour class for people who spend days in the backcountry, those who appreciate learning more about pathophysiology, and students keen to understand the “how” and “why” behind medicine and care. These classes are the industry standard of training for guides and weekend warriors alike. Many races recognize these certifications as acceptable qualifications to volunteer as a race medic. The time and financial commitment for these courses can seem daunting but what you learn in a course can save yours or someone else’s life. 

Two extreme examples come to mind. During the fight for his life, professional ultrarunner Gabe Joyes relied on his long expired WFA training to preserve body heat and minimize blood loss after stabbing his femoral artery with his running pole. In her book Out and Back, skyrunning legend Hillary Allen notes that one of the first people to provide care after her 150 foot fall was a fellow racer with medical training. Though extreme, the remote nature of our sport dictates the importance of learning this craft.

Many skills taught during these courses can be applied in urban settings as well. One example is using a bleed kit or AED, now commonly found in airports, bus stations, malls, and schools around the country, to stop a bleed or correct a heart arrhythmia during cardiac arrest, respectively. Similarly, you will learn to assist someone afflicted by a sudden anaphylactic reaction by administering their life-saving medication, whether they are eating at a restaurant or an aid station.

At Moab 240, I have seen runners wait in line for over an hour to have me look at their feet, something they or their crew could do in 10 minutes if they had the proper training and confidence. After these courses, you will be prepared to treat many illnesses and injuries and better recognize the seriousness of issues you cannot manage or diagnose. You will feel more confident in your ability to manage your feet throughout a race and be better prepared to support your friends to the finish. This training will give you foundational medical knowledge and skills that can be applied anywhere, which will help your running preparedness and potentially save lives.

No previous medical training is required to take a WFA or WFR; anyone can participate. You may find yourself in a class alongside professional guides and recreationalists with various outdoor experiences (e.g., mountaineering, climbing, kayaking, backpacking, etc.) These open enrollment courses often need more time to delve deeply into details specific to trail running.

For that reason, I am excited to announce a WFA for Trail Runners course in Leadville, CO from June 21-23, 2024. In addition to the standard WFA curriculum, which is a fantastic introduction to wilderness medical training, we will devote an additional day to covering niche runner-specific issues. Think: how to best treat a blister on every part of the foot, tape injured ankles and knees to increase finishing chances, recognize rhabdomyolysis, and manage over the counter medication administration during a race so as to not create acute liver or kidney issues. This course is conveniently timed to coincide with the Leadville Trail Marathon and Heavy Half; come a week before your race to acclimatize and learn an essential skill or stick around to volunteer as a race medic after the course.

If the WFA for Trail Runners does not fit your schedule, a general WFA or WFR is still a worthwhile, and, in my opinion, essential pursuit. When choosing to invest in a wilderness medicine course, I urge you to consider the following:

  1. Seek a course with a Wilderness Medicine Education Collaborative member school or one that adheres to WFA and WFR certification standards. 
  2. Avoid online-only courses, as they are inadequate at providing essential hands-on training. Instead, choose a WFA that offers a minimum of 16 hours of in person learning or a WFR course with a minimum of 45 hours in person when considering hybrid formats. The hybrid model is great because you can learn approximately 30 hours of online material at your own pace before committing to the in-person learning, thereby reducing your travel time away from daily life.
  3. The effectiveness of your training weans over time so it is imperative that you seek out opportunities to practice your skills regularly outside your scheduled recertification window (between recertification courses). Volunteering as a race medic is a great place to start. Some schools also offer in house continuing education to help keep skills sharp.
  4. Ensure the school integrates CPR and AED training and certification within your chosen course at no extra cost.
  5. Compare the topics and skills taught on the school’s course outline with those listed in the standards documents for WFA and WFR available on the WMEC website. Not all schools follow the WMEC standards and thus may not offer the entire gamut of topics, including mental health and psychological first aid.
  6. Inquire about staff qualifications. Anyone can start a wilderness medicine school and claim to be an expert. Look for a school recommended to you because it has an excellent reputation, has stood the test of time, and requires its instructors to maintain high-level medical certifications in addition to completing annual in-house continuing education requirements. 

The company I teach for, Desert Mountain Medicine (DMM), meets or exceeds all the above recommendations. I am proud to say that I teach for the best wilderness medicine school in the country. DMM celebrated its 25th anniversary in 2023, is a founding member of the WMEC, and offers courses nationwide. 

Blister care is essential medical training for ultrarunners
Prevention is ideal, but blisters may be inevitable. In the WFA for Trail Runners, we will learn how to manage blisters, amongst a broad range of other medical topics relevant to daily life, backcountry travel, and trail running.

If you are excited to sign up for the WFA for Trail Runners, you can do so directly on the DMM website. For run coaching inquiries, connect with Connor on TeamRunRun. If you have questions about the intersection of running, racing, crewing, coaching, and medicine, feel free to reach out to the author at  [email protected] or @phillycondor on Instagram. 

Connor Phillips is a lifelong runner and medical professional. He has accumulated thousands of hours guiding in remote wilderness settings in addition to his work as a running coach, firefighter/EMT, and wilderness medicine instructor. When not traveling to run, crew, or pace fellow trail runners, Connor splits his time between the mountains of Jackson Hole, WY and his hometown in California’s Central Valley. 

Eccentric Calf Raises

Eccentric Calf Raises – Fix Your Injuries and Unlock Your Potential with Coach Brant Stachel

Elevating Performance and Injury Prevention

Eccentric calf raises are a powerful exercise for runners, offering substantial benefits in both injury prevention and performance enhancement. Particularly effective for addressing issues related to the Achilles tendon, tibialis posterior, plantar fascia, and general ankle health, this exercise is a staple in both rehabilitation (rehab) and preventative (prehab) routines.


Why Eccentric Calf Raises Matter for Runners?

Eccentric calf raises focus on the lowering phase of the calf raise movement. This eccentric motion is vital for building strength in the muscles and tendons of the lower leg, which are crucial for runners. The exercise aids in:

  • Strengthening the Achilles Tendon: Essential for absorbing and releasing energy during running.
  • Enhancing Tibialis Posterior Health: Plays a key role in supporting the arch of the foot.
  • Improving Plantar Fascia Flexibility: Reduces the risk of plantar fasciitis, a common runner’s ailment.
Eccentric calf raises can strengthen key lower leg attributes to reduce injury risk and make you a stronger runner.


How to Perform Eccentric Calf Raises

  • Double Leg Version:
    • Stand on the edge of a step.
    • Lift heels slowly, then gradually lower them below the step level over five to six seconds.
    • The slow lowering (eccentric phase) is crucial; it’s where most of the strengthening occurs.
  • Single Leg Version:
    • Use a railing or wall for balance.
    • Lower one heel below the step level, taking five to six seconds, then return to starting position.
    • Ensure to engage the calf muscle intensely during the lowering phase.

Performing these exercises regularly can significantly enhance lower leg strength and flexibility, crucial for running efficiency and injury prevention.

Check out this video to learn more. 

Implementing Eccentric Calf Raises in Your Routine

Incorporating this into your regular training routine is straightforward:

  • Frequency: Begin with two to three sessions per week.
  • Repetitions: Start with one set of 10 reps for both double and single-leg versions, gradually increasing as strength improves.
  • Progression: As your calves get stronger, you can increase the number of sets or add weight for additional resistance.
    Time: 5-6 seconds on the eccentric portion of the calf raise has been shown to elicit benefits

Remember, consistency is key to reaping the full benefits of this exercise.

Beyond Injury Prevention: Enhancing Running Performance

While the primary aim of eccentric calf raises is to prevent injuries, they also play a significant role in improving running performance. Strong calf muscles and tendons contribute to a more powerful push-off during running, leading to increased speed and efficiency.

Step Up Your Running Game with Eccentric Calf Raises

Integrating eccentric calf raises into your training regimen can make a significant difference in your running journey. Not only do they fortify your lower legs against common injuries, but they also set the stage for enhanced performance, keeping you running stronger and longer.

Brant Stachel is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Saturnalia 10k Race Report – Keith Laverty

Race: Saturnalia 10k

Runner: Coach Keith Laverty

Race Date: 12/16/2023

Location: Squaxin Park in Olympia, WA

Results: 1st OA, New CR

Strava Activity Link: https://www.strava.com/activities/10390592365

3 Bests – What aspects of the race did you like the most?

  1. The mix of wide/runnable trails/roads and challenging/twisty punchy hills and staircases!
  2. I appreciated having some good competition up front to keep the effort honest from the get-go — Got the most out of each other!
  3. Super convenient race logistics and parking; plus the start/finish was right next to a gym in case you needed a little break from the winter cold!

Highlights of your race – What did you do well and enjoy about your race in particular?

I’d say belief in self! After the 1st mile, the eventual 3rd-place finisher made a big, strong move on an uphill. And while it certainly felt demoralizing in the moment, I think I did good job of just keeping myself in contention and continuing to believe in my ability. Then sure enough, I was able to eventually repass into 1st position around the halfway point while also not getting myself overly fatigued too. Certainly rode a fine line though and most of the race was spent with my gas on the pedal!

Lessons for others – Share your pro-tips on the race to help the next runner

Pay close attention to the course signage and arrows. There are several twists/windy turns and sections of running a public parking lot for the parks, so just stay attentive! Then don’t forget about the final 100′ uphill that leads to the grass field toward the end!

Aesthetics – Is it a pretty course?

I enjoyed the sections along the water, primarily in the 4th and 5th miles of this race. Otherwise, lots of lush, classic, green PNW trails!

We did luck out with a clear day to enjoy the water, I could even see the Capitol building across the water during my warm-up.

Difficulty – Is it a tough course?

On paper, this doesn’t appear to look terribly difficult. However, all of the hills in the 2nd half are deceivingly hard, especially since many of these are steeper staircases or steps to climb up. With being a relatively short-ish distance, you’ll feel those hills plenty!

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Rock Candy Running and Mathias Eichler always do a great job with clear communication in their race event details, e-mail newsletter and everything on their website. Very well-organized, well-marked, well-loved event!

Competition – Is there a strong field?

There was this year! Last year’s winner and myself ran about 2 minutes or so under the men’s course record. The top female also took a huge chunk of time off from last year’s (inaugural) winning time too.

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.

Very simple and straightforward. Also, the 9am start was convenient.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

No aid station during the course but plenty of snacks and warm drinks post-race!

Weather and typical race conditions

Honestly…. I think we lucked out majorly! It was cold but very dry and even a little sun. I’m sure some future years could get some cold, rainy conditions!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Likely a grippy trail running shoe and even something on the lighter/faster end of things. On a rainy year, I could potentially see some stair sections or downhill sections being a little slick!

Spectators – Is this a friendly course for your friends?

There is one paved spot/intersection in particular where all the runners will run through 4 times! So that’s likely the best spot to spectate on course. Otherwise, not too long of a wait to hang out at the start/finish area at Reeves Middle School.

How’s the Swag?

Hand-crafted and swag this year in the form of a tree ornament made out of wood! Each finisher also received a pre-determined number to go pick up a surprise goodie or gift after the race too.

The Overall Score – How many stars do you give this race and do you recommend that others run it

4.5 stars — I think this event will become a staple, winter community event. Friendly folks and a fun way to end the year of racing!

Keith Laverty is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Detroit Free Press Marathon Race Report – Emily Alley

Photo: Detroit FreePress 2023

Race: Detroit Free Press Marathon

Runner: Coach Emily Alley

Race Date: 10/15/2023

Location: Detroit, MI (USA) -> Windsor, ON (CA)

Results: 3:29

3 Bests – What aspects of the race did you like the most?

  • Mild weather
  • International race

Not so much – Aspects of the race that didn’t do it for you

  • 2023 race nutrition (Clifblocks)
  • Long stretches through quiet neighborhoods

Weird factor – What’s the weirdest thing about this race?

You run through border control officers during the race. Don’t carry a back pack and keep your number always visible.

Highlights of your race – What did you do well and enjoy about your race in particular?

This race takes you from the USA to Canada and back! You run over and UNDER the Detroit River. The first 5k brings you to Ambassador Bridge, a majestic climb over the Detroit River. After a short tour of the Canadian riverfront, you return to Detroit through an underwater tunnel.

Most important course specific knowledge to know about the race

Do not take the bridge and tunnel elevation for granted. The rest of the course (2023 update) is nearly pancake flat. Considering the overall elevation profile, it appears to be an easy course. However, the only two inclines hit early in the race when adrenaline is pumping and you know you are going faster than you should. Force yourself to take it easy on the bridge-both up and down. If you don’t, you risk trashing your legs early in the race.

Aesthetics – Is it a pretty course?

Ambassador Bridge and the tunnel are the highlights of the race. With the exception of a few blocks when you loop downtown, the rest of the race is run through neighborhoods. They are pretty with the fall colors, but unless you know the history of the landmarks, they won’t catch your eye. The final 6 miles is an out and back on an unremarkable road with little crowd support. Be prepared to self-motivate and keep the downtown skyline in sight when you turn around!

Difficulty – Is it a tough course?

On a scale of 1 being a downhill paved course and 10 being a mountain trail race, I give this a 4. If you run the bridge and the tunnel smart, the course rewards you with a flat, fast finish.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

There is plenty of pre-race communication and a great security presence. This race felt safe and well organized. Join the race Facebook group to get insider tips from the knowledgeable race appointed ambassadors.

Competition – Is there a strong field?

This does not draw a strong field for being a big city race. There is a small prize purse for the lead runners.

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.

  • You MUST have ID to cross the border. Michigan residents can use a Real ID license. Most people use a passport. They will check this at packet pickup.
  • Along those lines, you must also be preapproved by Canadian border control. During registration, you complete a questionnaire similar to a background check. If something is flagged, you may be rejected or required to appear before the officers in the week preceding the race.
  • Parking downtown is easy if you are willing to walk. All of the casinos offer free parking in their massive garages. The trade-off is the 3/4 mile walk to gear check.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

2023- They offered ClifBlocks. I hope based on the feedback I heard they offer something else in the future.

Fluid was offered about every 1-1.5 miles. There were two fuel stations.

Weather and typical race conditions

Perfect. Mid-October in Detroit is generally mild (40s-50s).

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

You must carry your government issued ID during the race. If something happens while you are in Canada, you do not want to be stuck without proper identification. Many people used a fanny pack or belt. I taped mine to the back of my bib. If you tape it, use a strong shirt. The weight of the passport ripped one of the safety pins 5 miles in.

Spectators – Is this a friendly course for your friends?

This is a fantastic race to watch a friend! Within a couple of blocks, you can see the runner 4 times! Start, coming from the tunnel, the loop back to downtown around mile 16, and the finish.

How’s the Swag?

Great long sleeve shirt, mylar blanket, medal.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

4- Definitely worth doing once to cross a border during a race! The tunnel is a little claustrophobic and the neighborhoods a bit too quiet to tempt me to do it a second time.

Emily Alley is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Post-Marathon Recovery

By Team RunRun Coach Elaina Raponi

Crossing the finish line of a marathon is an exhilarating moment, filled with a sense of achievement and relief. However, the days and weeks following a marathon are crucial for both physical and mental recovery. What you do during your post-marathon recovery and the steps you take for navigating the transition after your fall marathon may well determine if you are PR-ready in your next season. 

Marathons are awesome! But what do you do for post-marathon recovery so that you learn and grow, and come back stronger than ever?

Physical Recovery: The First Step

Your body has undergone immense stress and deserves time to recover. Here are some strategies to aid physical recovery:

Rest is Key: Allow your body to rest completely for a few days post-marathon. Avoid running and opt for light activities like walking or gentle stretching.

Nutrition Matters: Focus on a balanced diet rich in proteins, carbohydrates, and healthy fats to repair muscles and replenish energy stores that were depleted during the race.

Hydration and Sleep: Drink plenty of fluids and ensure adequate sleep to accelerate the recovery process.

Evaluating Your Performance

Once you’ve begun to recover physically, it’s time to reflect on your marathon experience:

Celebrate the Achievement: Regardless of the outcome, completing a marathon is a significant accomplishment. Acknowledge the hard work and dedication it took to get to both the start and finish line.

Analyzing the Race: What went well? Where did you face challenges? Reflecting on these questions helps identify areas for improvement.

Mental and Emotional Recovery

The Post-Marathon Blues: It’s common to feel a sense of emptiness or loss after a marathon. Setting new goals can help maintain motivation and focus.

Give Yourself Credit: Running a marathon is not just a physical challenge but a mental one as well. Appreciate your mental fortitude and resilience.

Planning Your Next Steps

Before setting out on your next marathon journey, ask yourself, do I have the coaching to get ready for my next race, and what are my coach and I doing between builds to make me a better runner. Some questions to think about are:


Short-Term Goals: Consider shorter races or different challenges to stay motivated without the pressure of another marathon.

Long-Term Planning: If you’re eyeing another marathon, give yourself enough time to recover before ramping up training again.

Cross-Training: Engage in non-running activities that you enjoy. This can help maintain fitness without the impact of running.

Listen to Your Body

Returning to Training: Gradually ease back into running. Pay attention to any signs of injury or lingering fatigue.

Seek Professional Advice: If you have any concerns about injuries or recovery, consult a healthcare professional.

Embracing the Journey Ahead

Remember, post-marathon recovery is not just about getting back to running; it’s about giving your body and mind the time they need to fully recuperate. Whether you’re planning your next race or taking some time off, embracing this recovery period is essential for long-term health and enjoyment in the sport.

Coach Elaina Raponi is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.