Never Summer 100K Race Report

Never Summer 100K Race Report

Race: Never Summer 100K

Runner: Team RunRun Coach Dandelion Dilluvio-Scott

Race Date: 07/27/2024

Location: Walden, CO

Result: 19 hours, 59 minutes and 58 seconds; Overall: 98 DP: 24

Women's winner Lindsey Anderson still smiling at the top of a tough summit during the Never Summer 100K. PC: Rosy Southwell
Women’s winner Lindsey Anderson still smiling at the top of a tough summit during the Never Summer 100K. PC: Rosy Southwell

3 Bests – What aspects of the race did you like the most?
  1. The alpine weather/conditions: I’m an athlete who specializes in gnarly environmental and weather conditions. Nothing fascinates me more than adapting to extremes. In late afternoon I was takings steps to avoid heat exhaustion, and then an hour later I was putting on all my layers as the sky turned deep grey, wind roared and hail pelted me. I love the unpredictability and sudden contrasts of high alpine running and this race delivered.
  2. The technical terrain: I have a background in alpinism so I am a bit bias toward technical terrain. I really enjoy the process of having to make a decision with every step: Never Summer 100K delivered here too! I loved the calculations required to navigate aggressive inclines on nearly trail-less high tundra efficiently without being over-taxing. I was also completely enamored by the downhills and running over copious “rolly rocks” that threatened to twist my ankles if I mis-stepped… yeah, I have unusual tastes! The last 15 miles of the course are known to be comparably runnable, but the driving rain turned the trail into a sloppy slip and slide. Another technical element, mud, was added to the mix and I was stoked to use all the skills I learned while running Bighorn 100 last year. In short, the course kept me completely engaged throughout and there was never a dull moment.
  3. The altitude: I enjoy the challenge of altitude. It not only makes aerobic activity more difficult, but it adds a layer of complexity to nutrition and hydration as well. Constant self-monitoring becomes imperative and I like needing that extra level of attentiveness.
Not so much – Aspects of the race that didn’t do it for you

Honestly nothing, this race was everything I could ask for in an event. Even the thunderstorm and hail added to the alpine ambience and made things more interesting.

Weird factor – What’s the weirdest thing about this race?
There was nothing that I would categorize as weird. That said, it was pretty unique to have a drummer welcome us to the summit of The Diamond though!
Highlights of your race – What did you do well and enjoy about your race in particular?

Looking back, I am very happy with both my performance throughout the race and my execution of strategy. I attribute this to my willingness to adapt and be flexible during both the event and throughout the training process. It would not be an exaggeration to say that “adapt” was my mantra for the Never Summer 100K race! In addition, I found myself often referring back to other outings. Using years of mental archives gained from adventures and races (sometimes in a totally different environment) helped in my decision-making process on more than one occasion during this event.

Adapting began well before race day. When I registered for the Never Summer 100K race I planned on running competitively. However, June and July offered copious weather windows for big projects that I couldn’t resist! I found that my focus was on big mountain adventures that featured traveling unsupported ultra distances, extensive vert, technical climbing and/or little sleep. In between these excursions I trained for Never Summer 100K. This schedule did not prioritize rest/recovery and I was acutely aware that I would toe the line with built up cumulative fatigue even with a proper taper. Unwilling to cut back on big mountain projects, I adjusted my expectations for the Never Summer 100K race accordingly. Instead of racing, I committed myself to using this event as an opportunity to perfect my mountain race strategy and focus on learning.

Runners enjoy spectacular views and beautiful trails throughout Never Second 100K.
Runners enjoy spectacular views and beautiful trails throughout Never Summer 100K.
Problem solving ahead of race day

I pride myself on being supremely organized… sometimes to a fault. Therefore, I was shocked to discover when I arrived at the race start that in the mayhem of leaving the house, my beloved UltrAspire Zygos vest, which also contained a great deal of my kit, had not made it into the car. Naturally I panicked. How was I going to run a race without most of my kit (which included a lot of required gear)? After about five minutes of alarm, I forced myself to think clearly and looked at a map. There was an REI two hours away so my husband and I jumped into the car and arrived an hour before store closing.

Together we gathered the gear and nutrition that had been left back home. I was grateful that I was able to find the items I needed. However, I knew the new vest would chafe and was too small to fit my puffy. I was also unsure how waterproof my new jacket was and wasn’t too crazy about the loop straps on the poles (typically I use the Leki shark system). I adjusted my mindset as we drove back to camp knowing that I would spend the next day breaking the cardinal rule of “nothing new during the race” and adapting further. Though I had done something incredibly imprudent, I was very happy with my ability to calm down quickly and solve the problem.

Race strategy and pacing

After about five hours of sleep and a hectic morning reorganizing all my new, untested gear, the race finally began. I placed myself in the front of the pack at the start, but when the group took off at an excited and speedy clip, I allowed myself to slide back especially when we reached the first big climb. Even though I wasn’t competing officially I still wanted to be deliberate and finish with a respectable time. I would gain nothing but fatigue by attempting to out climb those around me. Instead, I committed to being confident in my race plan and methodically climbed the rocky jeep road focusing on even breathing and efficiency instead of speed.

This sounds very simple, but in the heat of the moment, especially in the beginning miles of a race, it is often difficult to stick with personal strategy and ignore what the rest of the field was doing. In following my own plan and ignoring the field, a pattern developed over the first 50K of the race: I was passed on ascents by a group of about 10-15 runners and then on descents I would catch this same group. The lesson here is: trust yourself, know your strengths and capitalize.

I feel like a did well in this regard. Plus, not worrying about everyone else afforded me the opportunity to truly enjoy the spectacular beauty of the course as we passed glistening lakes and traversed high ridges with expansive views of the craggy peaks of the Never Summer Range. Sometimes I get so involved in the race process and wondering where I am in the field that I forget to look around me. I’m so grateful that didn’t happen this time!

Coping with the heat…

As I neared the Never Summer 100K race’s 50K aid station: Ruby Jewel, the air temperature began to rise. Here I took extra time at this aid station to consume additional electrolytes and calories, put ice in my shirt and liberally apply sunscreen. While running Cocodona 250, I learned that in certain circumstances an extra minute or two at an aid station can make you five minutes faster on the trail.

I backed off on my pace to account for the heat as I continued and noticed the rest of the pack was also making adjustments as the effects of the mid-afternoon sun took hold. The climb up to Clear Lake was especially arduous. At this high elevation it felt like the sun was parked about 3 feet from our heads. I diverged from the steady trudge of the pack and began to pause frequently at creeks to splash water on my face and dunk my forearms. This cost time, but it also kept heat exhaustion (which I am prone to) at bay. Another Cocodona 250 lesson applied.

And then storms and cold!

After descending from Clear Lake, the course took us down a jeep road overlooking the valley. From such a high vantage point incoming weather was extremely visible. Dark clouds were gathering and lightning darted out from the abyss. I could feel a gentle breeze cooling my skin as well and a sense of relief washing over me. We would indeed get the predicted evening thunderstorm! I’d been looking forward to it ever since the scorching sun began roasting me!

Running down the hill while watching the clouds gather with increasing intensity and listening to the wind move through the pines, it occurred to me that it was very likely that this electric storm would bring more than just rain. After getting caught in countless storms in the Rockies I knew hail was a very real possibility. I stopped in the trees sheltering from the blustery wind and put on my rain jacket. Literally as I was zipping it up thunder cracked overhead, any hint of blue sky vanished and the clouds released billions of pea sized ice missiles. I couldn’t help my smile. I was honestly getting a bit bored with the sunny weather and was excited for the new challenge. Plus, I finally no longer felt like I was in a convection oven!

I giddily skipped down the dirt road splashing through the mud. I’m pretty sure I was the only person with so much stoke for the storm. To be fair, most thunderstorms in the mountains are often short lived and I assumed this one would blow over in an hour or so. Then I’d dry off in the late day sun before nightfall.

However, this was not a fast and furious weather event. The rain along with the electricity continuously gathered in intensity. Trails turned into rivers and dust into sticky, sloppy mud. I didn’t mind the mud as I spent months training in every kind of mud in existence while preparing for Bighorn 100 so the techniques required were easy to fall back on. My biggest concern was hypothermia. The new jacket was not very waterproof and wetting about ridiculously fast.

About an hour into the storm, I began to realize that running was the only thing keeping me warm. Athletes gathered in trees hiding from the weather and avoiding open meadows as the storm dragged on. Making risk assessments and remaining steadfast in the mountains is something I do regularly while mountaineering or on unsupported missions. I knew my chances of hypothermia were about 100% if I stopped and my chance of being struck by lightning was much less. Therefore, I chose to sprint across the meadows, recover in the trees and repeat.

Turning challenge into opportunity

By the time I reached Canadian aid station at mile 51, I was cold. I originally planned to grab some food from my drop bag and take off. However, after a moment of reflection I decided to deviate from my normal aid station routine of “get in and get out.” I wasn’t hypothermic, but having I could tell that it wouldn’t take much to drive me over that edge. I also calculated that I was well ahead of cut-offs. If my goal was to finish without putting myself at risk of dropping due to the cold I believed my best option was to linger at the aid station and dry my gear.

I was acutely aware that if I had my larger vest with enough room for my puffy along with my tested waterproof rain jacket, I likely would not have needed to stop at Canadian. However, I also knew that dwelling on this information wouldn’t change anything. Instead, I concentrated on what I could control. I positioned myself by the heat lamp, got a space blanket, drank cups of broth and ate hot perogies.

Runners completing Never Summer 100K traverse all kinds of terrain and weather!
Runners completing Never Summer 100K traverse all kinds of terrain and weather!
To DNF or not to DNF

As I sat focusing on getting back to equilibrium, I watched as haggard runners stumbled into the tent looking like they had gone to war. Many chose to drop and there was a near constant shuttle to take runners back to the warm community center at the start/finish. I pondered how nice it would be to not go back out there, but every time the aid station captain asked me what my plans were I told him I was going to continue. Simply being uncomfortable and tired does not fall under my personal criteria for dropping. After about forty-five minutes the rain stopped. I never got warm per say, but I did stop getting chills. Importantly, I felt confident that as long as I kept moving, I would retain enough heat to stay safe. I began to make departure preparations for the final 15 miles.

Camaraderie on the trails

Fortunately, I warmed up quickly as I trotted along under the cover of darkness splashing through the mud and creeks. I felt confident that spending extra time at Canadian was the right move. Besides, I was happy that I was willing to be flexible instead of stubbornly pressing on and getting hypothermia! As a bonus, the delay at Canadian meant I encountered another coach who turned out to be the most excellent running partner! We paced each other through the night and the miles clicked by as we swapped stories. Intentionally working together likely cut our time by 45-60 minutes. We crossed the Never Summer 100K race finish in just shy of 20 hours (by 2 seconds!).

I was reminded in this moment that ultras are set apart from other competitive sports due to the camaraderie out on the course, especially in the mid-back of the pack. If I had been racing the course instead of simply running, I likely would have missed out on that experience.

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

I’m lucky to live and train at altitude. However, if you don’t live at altitude, it would be excellent to arrive two weeks prior to the event to acclimate. If this is not an option, arriving within 24 hours of the start might allow you to bypass the worst symptoms of the acclimation process. Also, if possible, I suggest traveling at least once to train at altitude in a camp format. Doing this will allow you to experience how your body responds to high elevation so it’s not such a surprise on race day. It will also afford you the opportunity to practice your nutrition and hydration technique for the race which often has variances from plans that work at lower elevations.

I’ve reviewed a lot of other points in depth in other sections of this report. In summary:
-Be prepared for a large variety of weather conditions
-The downhills can be as difficult as the ascents
-The course is technical in a very real and continuous way
-Prepare for steep grades

Lessons you learned that will help you next time around

I will never, ever leave for an event or project without quadruple checking that 100% of my kit is in the car!

Most important course specific knowledge to know about the race

Many athletes come into this race thinking that even though there is a ton of vert with steep grades they will be able to make up time on the downhill. This is only the case if the athlete is skilled at descending in terrain that is either extremely steep and/or extremely rocky. I heard many folks grumbling as they carefully picked their way downhill. You don’t necessarily need to be a highly accomplished technical downhill specialist to finish this course, but it is important to brace yourself mentally for possibly some slow descents. It’s easier to handle these sections if you anticipate the tedious downhills.

Aesthetics – Is it a pretty course?

Yes! The course takes runners alongside multiple pristine lakes and traverses high alpine ridges with expansive vistas. Of course, you need to put in the work to get to these stunning locations! Nothing comes easy in these mountains.

Difficulty – Is it a tough course?

YES! I’ve run a lot of courses that were labeled technical and tough, but this really is! Maybe it’s my alpinist background, but none ever lived up to the hype…. until the Never Summer 100K race. This was the first course I’ve experienced that was technical to my standards. Steep and continuous inclines up to 40 degrees. No break on the downhills. Instead, there were plunging declines where feet threatened to slip out and /or lots of “rolly rocks” to twist ankles. Of course, the race is also at an average attitude of about 10,000ft and highlights extreme alpine weather. The last 15 or so miles are gentler, unless it rains like it did in my case. Then it’s a mud-fest to the finish!

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

Very organized! I was very impressed that Never Summer had required gear too. This is very unusual for a 100k in the USA. The aid station volunteers were well trained and tremendously attentive to the athletes on course. They knew how to take care of runners in the harsh alpine environment and went above and beyond to take extra time with those who were struggling.

Competition – Is there a strong field?

Competitive for sure! Impressive times were put up and some elite athletes were present.

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 Never Summer 100K race did fill up, but not on the same day registration opened. You can choose to purchase dispersed camping at the race start when registering which is what I did. There are also established campsites in State Forest Park and the National Forest that can be reserved with some advanced planning. The closest motel is in Walden, CO, which is about 25 miles away. I would book early since there aren’t many rooms.

Coach Dandelion's bib and her Never Summer 100K finisher award.
Coach Dandelion’s bib and her Never Summer 100K finisher award.
Weather and typical race conditions

This is a high alpine race in the Never Summer Mountains of Colorado, so anything and everything is possible weather wise. During this year’s event, the day began pleasantly sunny and transformed into blazing hot afternoon where heat illness was a very real possibility. Then, very abruptly, during early evening the sky went dark, wind picked up, temperature dropped and lightning lit up the sky. Pea sized hail followed by heavy rain bombarded us for hours and suddenly we were fighting hypothermic conditions. Experiencing all or some of these circumstances in a single day is standard in the region.

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

As I mentioned previously, all the aid stations volunteers were exceedingly supportive and knowledgeable. Gnarly hydration drink mix and plain water was offered at the aid stations along with hammer gels, fruit, chips and other standard aid station fare. Later in the day and into the night aid stations offered hot options including pierogis, quesadillas, grilled cheese and broth.

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

There is a required gear list for this race. In 2024 it consisted of a jacket, warm head covering, gloves, whistle, reusable cup, water capacity of at least 1 liter and illumination. I highly recommend that the jacket be a raincoat that has proven itself truly waterproof in the field. I would also suggest shoes that perform well in rocky terrain along with gaiters to keep out debris. Pack essentials that you will need for hot weather (sunscreen, brimmed hat, sun sleeves, sunglasses). Weather can swing abruptly, so it’s wise to also have cold gear either onboard or stowed in a drop bag (midlayer, handwarmers, foil bivvy, puffy). In short, be prepared for a variety of weather situations and note that high alpine forecasting is not always correct. It can still rain (or snow!) even if the prediction is sunny all day.

Finally, I encourage athletes to bring poles on this course. I never even stowed mine! Of course, practice using poles prior to the race on a variety of grades both up and downhill. It is equally important to learn to run holding the poles safely when not in use. Practice how to stow/deploy them while in motion and sort out how to access nutrition with the poles in hand.

Spectators – Is this a friendly course for your friends?

Less so, except for the start/finish line which is family and friend friendly. Unfortunately, the rest of the course is more challenging to access along the dirt roads.

How’s the Swag?

Finishers of the Never Summer 100K race receive a really unique award of a log circle with the logo engraved into the wood. Runners also received a standard race shirt and had the option to purchase other swag like hats, hoodies and stickers.

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

10/10. Never Summer 100K was a true technical mountain course in every way and I would love to journey through these mountains again!

Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

What Are The Six World Marathon Majors And How Do I Qualify?

While all marathons are special, the World Marathon Majors hold the most prestige in the world of marathoning. They encompass six of the most renowned marathons globally: Boston, London, Berlin, Chicago, New York City, and Tokyo. Each marathon offers a unique experience, marked by distinct courses, varying qualification criteria, and tradition.

Desiree Linden became the first American woman to win the Boston Marathon in 33 years. PC: Charles Krupa.
Desiree Linden became the first American woman to win the Boston Marathon in 33 years.
PC: Charles Krupa.

1. Boston Marathon

Course: The Boston Marathon is famed for its point-to-point route from Hopkinton to Copley Square in Boston. The course features rolling hills, the challenging “Heartbreak Hill” near mile 20, and a net downhill overall, making it both a test of endurance and a fast course under the right conditions. 

Date: Takes place on the third Monday of April each year, celebrated at Patriots Day in parts of the USA including Boston. The 2025 Boston Marathon will be held on Monday, April 21.

Qualification: Qualifying for Boston is stringent. Runners must meet age- and gender-specific time standards, achieved in another certified marathon. These standards are competitive, and entry is further limited by registration windows, often filling up quickly with the fastest qualifiers. The Boston Athletics Association also offers a small number of charity places to select non-profits; runners must raise significant amounts of money to qualify for one of these places.

For more on the Boston Marathon, check out “Boston Marathon Race Reports and Info“.

2. London Marathon

Course: The London Marathon’s course is a scenic loop through the city’s landmarks, starting in Greenwich and finishing at The Mall. Participants run past the Tower Bridge, the Houses of Parliament, and Buckingham Palace, making it a visually captivating race. Moreover, the London Marathon is the world’s largest marathon with over 53,700 finishers in 2024. 

Date: Takes place on either the last or second last Sunday of April each year. The 2025 London Marathon is set for Sunday, April 27.

Qualification: Runners can gain entry via several routes: a lottery system open to all, time qualification standards for UK residents, charity spots, and guaranteed entries for Good for Age runners who meet specific time criteria. Unfortunately, the lottery, or general ballot, for the London Marathon is the toughest of all six marathon majors with the chances of gaining an entry below 2% for 2025!

For more on the London Marathon, check out “London Marathon Race Info“.

3. Berlin Marathon

With a fast and flat course, Eliud Kipchoge broke the World Record at the Berlin Marathon several times. PC: Christoph Soeder.
With a fast and flat course, Eliud Kipchoge broke the World Record at the Berlin Marathon several times. PC: Christoph Soeder.

Course: Berlin boasts one of the flattest and fastest marathon courses, starting and finishing near the Brandenburg Gate. The route’s design, through wide and smooth city streets, contributes to its reputation for record-setting performances.

Date: Takes place on the last Sunday of September each year. The 2024 Berlin Marathon will be held on Sunday, September 29, and the 2025 Berlin Marathon on Sunday, September 21, 2025 (a week earlier than normal to avoid conflicting with the German parliamentary elections).

Qualification: Entry is primarily through a lottery system. Additionally, runners can secure spots via time qualification, charity fundraising, and tour operator packages, which include race entry and travel arrangements.

For more on the Berlin Marathon, check out “Berlin Marathon Race Info“.

4. Chicago Marathon

Course: Chicago’s marathon features a loop course that starts and ends in Grant Park, taking runners through diverse neighborhoods and iconic cityscapes. As a result of the course’s flat and fast nature, the Berlin Marathon is a favorite for those seeking personal bests.

Date: Takes place on the second Sunday of October each year. The 2024 Chicago Marathon will be held on Sunday, October 13, and the 2025 Chicago Marathon on Sunday, October 12.

Qualification: Runners can enter through a lottery, time qualifiers, charity partners, and international tour programs. Chicago also offers a guaranteed entry option for legacy runners, those who have completed the race multiple times.

For more on the Chicago Marathon, check out “Chicago Marathon Race Reports and Info“.

5. New York City Marathon

Course: The NYC Marathon’s point-to-point course spans the five boroughs, starting on Staten Island and finishing in Central Park. Additionally, the course includes notable bridges and varied terrain, providing a vibrant and challenging urban running experience.

Date: Takes place on the first Sunday of November each year. The 2024 NYC Marathon will go off on Sunday, November 3, and the 2025 NYC Marathon on Sunday, November 2.

Qualification: Entry methods include a lottery, time qualifications, charity entries, and guaranteed entries for New York Road Runners (NYRR) members who meet specific participation criteria. International runners can also access spots through official tour operators.

For more on the New York City Marathon, check out “NYC Marathon Race Report – Matt U“.

6. Tokyo Marathon

Course: The Tokyo Marathon follows a scenic urban route that highlights the city’s modern and historic landmarks. Starting at the Tokyo Metropolitan Government Building and finishing at the Tokyo Station, the course offers a mix of flat and mildly hilly sections.

Date: Takes place on the last Sunday of February or the first Sunday of March each year. The 2025 Tokyo Marathon will be held on Sunday, March 2.

Qualification: Entries are primarily distributed via a lottery system due to high demand. Time-qualified runners, charity participants, and tour operator packages provide additional avenues for securing a spot in the race.

For more on the Tokyo Marathon, check out “Tokyo Marathon – Matt U“.

Runners who complete all six World Marathon Major receive a special Six Star Medal.

Six Star Finishers

Runners who have completed all six World Marathon Majors are termed “Six Star Finishers” and earn the Six Star Medal at the finish line of their final marathon. Due to the challenge of gaining an entry into each of the races, not to mention the considerable time commitment to train for 26.2 miles, and the financial cost of racing around the world, it often takes runners many years to complete all six.

Other World Marathon Majors Considerations

While each of six World Marathon Majors each present unique challenges and experiences, drawing elite and amateur runners from across the globe, they have their drawbacks too. The selective entry criteria, huge field sizes, complicated race day logistics, and finances required for entry fees, travel and lodging around the world, are all factors to consider when deciding your next marathon. For a fast time, guaranteed entry, friendly and stress-free experience, don’t overlook a smaller marathon closer to home.

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

High Lonesome 100 Race Report

Race: High Lonesome 100

Runner: Team RunRun Coach Jason Pohl

Race Date: 07/19/2024

Location: Buena Vista, CO

Result: 28 hours and 50 minutes; 31st overall

Jason Pohl crossing the finish line of the High Lonesome 100.
Jason Pohl crossing the finish line of the High Lonesome 100.

3 Bests – What aspects of the race did you like the most?
  1. The views – Holy moly the views! As a runner, coach and lover of mountains, I know all race organizations promise a scenic event, but High Lonesome’s views of the spectacular ridge lines in the heart of 14ers country are hard to beat! You definitely pay the price of admission with the lung-busting climbs and quad-crushing descents, but the sunset views up high are enough to keep your mind detached from the pain and suffering your might be enduring.
  2. The people – In an era increasingly dominated by corporate race organizations and ever-growing events, the High Lonesome team has done a remarkable job recruiting the best of the best who embody all that makes ultra/trail running unique. From Caleb, the race director, to the hundreds of volunteers, every single person I encountered was out there because they truly love the connection born on the trails. Many have run the race themselves, and the sense of “you get it” is palpable from the moment you walk into the gym for packet pickup until the final finisher crosses the line.
  3. The ethos – A 50/50 gender split; a sense of responsibility to be good stewards of the land.; progressive policies around inclusion and growing our sport responsibly. High Lonesome — and the Freestone Endurance organization more broadly — has unlocked something truly special in the Sawatch.
Not so much – Aspects of the race that didn’t do it for you

I’ve racked my brain and honestly can’t think of a single thing about the High Lonesome 100 that I’d change. It’s just that good.

Weird factor – What’s the weirdest thing about this race?
Christmas music and decorative lights at Monarch Pass (mile 68) with aid station workers dressed like elves was a helluva thing to roll into in the middle of the night. The alien-themed aid station earlier in the day was pretty epic, too. (And no, I wasn’t hallucinating!) Did I mention the people involved in this event are amazing?
Jason Pohl smiling his way through High Lonesome 100.
Jason Pohl smiling his way through High Lonesome 100.
Highlights of your race – What did you do well and enjoy about your race in particular?

High Lonesome 100 was a bucket-list event for me. I lived in Colorado for many years and spent many weekends traipsing along these trails, mostly while hiking 14ers in the Collegiate Peaks area. My partner, Mel, and I even got engaged on nearby Mt. Princeton. So the idea of spending a day/night/day running and hiking along these trails was special. As it was my second attempt at a 100-miler, my primary goal was to finish. I didn’t have clear time goals in mind — I mostly wanted to soak in the views and adventure of it all: mission accomplished!

Nutrition and hydration

More than perhaps any other race, I nailed my hydration plan. It’s been my kryptonite for years, and a sweat test and some trial and error had me excited to test out a new approach that had me drinking more strategically. I felt things starting to go sideways a bit around mile 25, so I regrouped, doubled down on my electrolytes and adjusted my aid station plan to include a full extra bottle of electrolytes at every stop. That decision may have saved my day and pulled me out of the hydration spiral I felt was coming. While it meant a bit more time in aid stations, it was time well spent. (It also meant I was able to crack jokes with my all-star crew when I saw them at mile 49 — something that would have been out the question when I’d be out of my mind, dehydrated and delirious, by that point in previous events.)

The solid hydration plan fed right into my nutrition plan, which held together way longer than expected! I was able to take in some solid foods at every aid station — every single one, a big win for me. Maurten gels — which were available on course! — pulled me through the rest of the way. And a pair of caffeinated Maurtens were rocket fuel for the overnight section. I was definitely struggled to take gels by the end, but finding the energy to finish High Lonesome 100 was never in doubt.

All in all, adjusting my hydration on the fly and holding to my nutrition plan meant I had the energy and enthusiasm to really take in the spectacular views, making the race extra memorable.

Another memorable moment

I ran into the Blanks Cabin aid station (mile 84) at 5:59 a.m. No sooner did I show my crew my watch to boast about beating the 6 a.m. goal did an aid station worker walk up to me with a Nutella sandwich and a lit candle. Soon, the entire aid station was singing me Happy Birthday. My crew put them up to it, and that moment — and the delirious smile on my face — was truly something I won’t ever forget. (The sandwich was also delicious!)

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

I live in the Bay Area, aka sea level. Suffice to say, the long stretches in the middle of the High Lonesome course above 11,000 feet did not go unnoticed! At first, food stopped going down as easily. Then, water and electrolytes stopped sitting well. This was unusual for me — I’d done some training runs at altitude, but for relatively shorter and less-intense periods. This is a long way of saying: expect that the altitude will be a factor, fuel early, and focus on getting back down. (You will get down!) By the time I was on the back side of the course below 10,000 feet, my appetite came back and my body was again ready to roll. Well, sort of.

Which brings me to the other tip: save your legs for the final 50k! At this point, the course is super runnable fire road and non-technical single/double track trails that strong legs will make up a ton of time on. There are rolling uphills too, but the net downhill on this section can fly by in the cool overnight hours. Normally I’d hammer the downhills in training, but I’d been coming back from injury and intentionally avoided doing so. My quads felt it as a result and I lost a lot of time on that easier, cruisy section. I’d definitely advise practicing downhill running to harden the quads ahead of time.

One final piece of advice: never pass up an opportunity to howl at the full moon when alone on a ridge line at midnight! This was a mental boost I didn’t know I needed.

Lessons you learned that will help you next time around

While my nutrition strategy went better than expected, there’s always room for improvement. I need to work on deepening my bench for fueling options. When solids are impossible, go to liquids and gels. But when liquids and gels start to be an issues… I need to have some backup liquid and gel options to mix things up.

And as mentioned above, I would’ve benefitted from hammering some downhills harder in training and saving some legs for the final part of the course.

Most important course specific knowledge to know about the race

The section from Hancock to Monarch is every bit as difficult as the race organizers make it out to be. It’s high and it’s lonesome, dark, and rocky with long sections of pole-snapping, ankle-cracking talus. Even in the perfect conditions we had, it was definitely among the hardest sections of running I’ve ever experienced. In a thunderstorm — which we all expected and luckily didn’t come — this would be absolutely heinous. If you know all of this going in, you’ll be solid. But if you’ve underestimated it, or overestimated yourself, you may be in for a world of hurt!

Aesthetics – Is it a pretty course?

The prettiest, the High Lonesome 100 course is truly spectacular!

Runners are treated to spectacular views and beautiful trails throughout High Lonesome 100.
Runners enjoy spectacular views and beautiful trails throughout High Lonesome 100.

Difficulty – Is it a tough course?

Yes, very. High Lonesome 100 has 23,000 feet of climbing, much of it above 11,000 feet in elevation, and some very technical trail sections.

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

I’ve never experienced a better-run event than High Lonesome 100. There were multiple pre-race video calls to talk about the course for runners. There was a pre-race video call dedicated to crews, who I think have a logistically harder day than the runners! The website is slick, the course packets are detailed, and the pre-race briefing is thorough. Caleb and crew clearly are dedicated to making the details work. The course was spectacularly well-marked. The start/finish zones were set. And, courtesy of Mountain Outpost, they even helped coordinate a video live stream that added a special sense of professionalism to the entire operation. 10/10.

Competition – Is there a strong field?

Getting stronger! Some pros show up at the High Lonesome 100 every year, and the first women obliterated the course record this year.

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.

It’s a lottery that pulls the first week of January, so it’s tricky to get into. High Lonesome is unique in that it’s working to build a more equitable space in our sport, so the lottery is split 50/50 male/female. Logistically it is tricky in the sense that, while the town of Buena Vista has the basics and there’s tons of camping in the area, you’re still in the heart of the Rocky Mountains. Start/finish camping is arranged by the race and there’s a fair number of AirBnB’s in the area 15 mins from the finish. It does fill up quick, so don’t wait!

High Lonesome 100 finisher buckle.
High Lonesome 100 finisher buckle.
Weather and typical race conditions

There was a serious threat of major storms on the high country part of the course. Luckily, that shifted a few miles away and all I felt was a handful of raindrops and some big rumbles of thunder. (The start/finish line got deluged around midday though!) Otherwise, it’s Colorado in the summer, so thunderstorms typically percolate midday and fade away in the evening. The race organizers do an excellent job communicating this risk.

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

The aid stations are great! Pancakes are a special treat at the aid stations, and I wish I could have stomached the breakfast burrito at Hancock! The backcountry pizza at Lost Wonder Hut was a pretty epic, and having Maurten gels on course made my race logistics much easier.

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

There’s mandatory gear for the full High Lonesome 100 miler that includes a rain jacket and a bivvy. You also have to pick up your “pass gear” for the high country section at Cottonwood that includes pants, long sleeve shirt, beanie and a few other bits and bobs. While this gear definitely weighed down the pack, I can’t imagine being trapped in a storm without that gear.

Spectators – Is this a friendly course for your friends?

Less so. The first main aid station (Hancock) is mile 49. It’s at 11,000 feet and up a pitted-out mining road that gets a bit dicey in the rain — and a lot bumpy in the dry. Subarus or higher clearance trucks make the drive fine, but it’s slow-going. Monarch aid station is off the highway but in the middle of the night is pretty darned cold. Lower down aid stations are few and far between and a bit challenging to reach, so unless your crew is a core part of your race plan, it’s probably best to have friends and family turn on the live stream and meet you at the finish.

How’s the Swag?

Pretty sweet! The classic 100 mile finisher’s buckle, Rabbit T-shirt, and a Laws Whiskey House bottle of whiskey with the High Lonesome engraving.

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

5/5. 10/10. 100/100. I absolutely recommend the High Lonesome 100 and can’t wait to go back!

Berkeley running coach Jason Pohl has raced both road marathons and trail ultramarathons. With a science-based approach to training and nutrition, and an understanding that life gets busy, he’s here to help you tackle your next big endurance goal — whether it’s a road race, a mountain ultra or a multi-day self-supported adventure.

Curious about getting into trail running? Check out “Trail Running for Road Runners: A Beginner’s Guide“.

Ouray 100 Mile Race Report

Race: Ouray 100 Mile Endurance Run

Runner: Ben Brones

Race Date: 07/19/2024

Location: Ouray, CO

Result: 51 hours 2 minutes and 18 seconds

Runner Elizabeth Butler enjoying her way through the 2024 Ouray 100 Mile. PC: Eszter Horanyi
Runner Elizabeth Butler enjoying her way through the 2024 Ouray 100 Mile.
PC: Eszter Horanyi

3 Bests – What aspects of the race did you like the most?
  1. The San Juan Mountains, where the race takes place, are beautiful.
  2. The volunteers are the best! I struggled this race with an upset stomach, mental melt down. and chasing time cutoffs: the volunteers did all they could to help, they kept me in the fight.
  3. Great bathrooms! The race begins and ends in Fellin Park in Ouray, CO, where there were good bathrooms and even showers for $4 at the pool in the park.
Not so much – Aspects of the race that didn’t do it for you
  1. The vert is legit, add to that the 8,000ft of altitude, and I couldn’t catch my breath and found it hard to digest food at the highest points.
  2. The weather: there was lightning a couple times and we ran like hell for the tree line!
  3. This race is this is no joke! You never get a rest, the pressure is always on. After getting through the first night, I had meltdown in the morning. Fortunately, the aid station medic was wonderful and helped calm me down and get my head on straight.
Weird factor – What’s the weirdest thing about this race?
Nothing unusual other than the ridiculous amount of vert -83,724 ft of elevation change to be precise- that’s comparable to 200 mile races!
Highlights of your race – What did you do well and enjoy about your race in particular?

The views were amazing throughout the Ouray 100 course, as were the volunteers. They kept me going, when I was close to failing.

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

Turn you body and mind (and gut!) into steel. Figure out how to fuel at altitude and troubleshoot an upset stomach.

Lessons you learned that will help you next time around

I need to get a better fueling strategy and practice blowing my guts up in training not on race day!

Most important course specific knowledge to know about the race

It’s a complicated and very challenging course: study the course well ahead of race day and train specifically for it. Ouray 100 is actually 102.1 miles and there’s 83,724 ft of elevation change! The 52 hour time cutoff is tough -only half the field finished this year!

Aesthetics – Is it a pretty course?

It’s insanely pretty!

Runners pass by the stunningly beautiful Silver Basin, Lower Lake.
Runners pass by the stunningly beautiful Silver Basin, Lower Lake.

Difficulty – Is it a tough course?

Ouray 100 is arguably the hardest 100 mile race in North America!

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

Absolutely dialed in! Everybody there were incredibly well prepared, and for a race this hard, it was perfectly done.

Competition – Is there a strong field?

So strong! Some of the best professional ultra trail runners in the US always show out.

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.

Nothing atypical: just sign up and train your ass off! Ouray is a 7 hours drive from Denver, so you’ll need a car to get there, and then there are plenty of places to stay in Ouray.

Ouray 100 Mile finisher buckle.
Ouray 100 Mile finisher buckle.
Weather and typical race conditions

You’ve got to be prepared for a bit of everything: sun, hale, rain, lightning, wind! They’ll be mud and maybe even wild animals (though chances of wildlife encounters are very low).

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

There are aid stations every 5-10 miles stocked with with your standard ultra fare: fruit, sweet snacks, salty snacks, water, sports drink, etc. All the aid stations except for the first two have hot food: burgers, hot dogs, quesadillas, soup, ramen, and grilled cheese. The aid stations at Ironton (miles 27.3, 35.4, and 43.6) and Fellin Park (miles 74.5, 84.8, 91.5, and the finish) have the best food. The race was sponsored by Hammer Nutrition, and on the course there were HEED (sports drink), Endurolytes (electrolyte tabs), Endurolytes Fizz (dissolvable tabs), and Hammer Gels.

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

I’d recommend bringing toilet paper, a water filter, and a head lamp is mandatory.

Spectators – Is this a friendly course for your friends?

Not really, only the start, finish, and larger aid stations allowed spectators and crew.

How’s the Swag?

Every runners gets a shirt and a hat, but only finishers get a 100 mile belt buckle -only half of the field finished this year!

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

10/10 …if you’re strong enough!

For a different perspective on the Ouray 100 check out “Ouray 100 Race Report – Mark Cliggett”

Strategies for Trail Racing Mastery

by Team RunRun Coach Laurie Porter

Trail racing is a thrilling and unique challenge, setting itself apart from road racing with its varied terrain and elevation changes. If you’re gearing up for a trail race, such as the Beast of Big Creek 14 or 5 Miler on August 3rd, it’s essential to develop a strategic approach to maximize your performance. Here’s a guide of top strategies for trail racing to help you navigate the twists, turns, and climbs with confidence.

Runner finishing the Beast of Big Creek trail race.
Runner finishing the Beast of Big Creek trail race.
The Beast of Big Creek has unique features like stairs that runners should plan for in advance.
The Beast of Big Creek has unique features like stairs that runners should plan for in advance.

1. Know Your Course

One of the most crucial steps in trail racing preparation is understanding the course. If possible, preview parts of the trail before race day. This allows you to familiarize yourself with the terrain, identify challenging climbs and descents, and anticipate technical sections. Such insights are invaluable for adjusting your pacing and managing your energy throughout the race. For the Beast of Big Creek, consider joining the Rock Candy Running Strava group for insider tips or tune into the Community Trail Running Podcast featuring Race Director Mathias Eichler for a detailed course breakdown: Listen here.

2. Strategic Positioning and Passing Opportunities

Trail races often involve narrow single-track paths, making strategic positioning vital. Identify key sections where overtaking other runners might be possible and plan your approach accordingly. This strategic mindset helps you conserve energy and manage your pace effectively, making a significant impact on your overall performance.

3. Focus on Effort, Not Pace

Unlike road races, trail races demand flexibility in pacing. Instead of sticking rigidly to a predetermined pace, listen to your body and focus on effort levels. Assess whether your effort feels sustainable and adjust accordingly. Certain sections might require a more conservative approach, while others may be the time to push harder. Balancing these demands is especially crucial in longer races.

4. Adapt Your Running Technique

Adapting your running form to the terrain can significantly enhance your efficiency and reduce injury risk. For uphill sections, employ shorter, quicker strides and consider hiking on steep inclines. During descents, focus on maintaining balance and control to preserve energy. For valuable tips on uphill and downhill running form, check out Sandi Nypaver’s guide here: Watch the video.

Downhill running is a skill that needs to be practiced too!
Downhill running is a skill that needs to be practiced too!

5. Incorporate Targeted Training

Building strength and endurance specific to trail running is essential. Incorporate uphill and downhill training into your routine to prepare your body for the race demands. Additionally, strength and core training are crucial for maintaining muscle balance, aiding in injury prevention, and enhancing overall fitness.

6. Mental Preparation and Resilience

The unpredictable nature of trail terrain requires a robust mental approach. Embrace the challenge and maintain a positive mindset to navigate obstacles effectively. Knowing that the race will have its highs and lows helps you stay resilient and perform at your best.

Conclusion

Success in trail racing involves a blend of course knowledge, strategic positioning, adaptive techniques, targeted training, and mental toughness. By implementing these strategies, you’ll be well-equipped to tackle the course and experience the exhilaration of trail racing.

For more trail running tips check out “Trail Running for Road Runners: A Beginner’s Guide“.

Laurie Porter is a running coach near Portland, OR who is passionate about helping runners improve their skills, both youth and adults, as she’s well-versed on the track and on the roads, from 800 meters to the ultra marathon.

Trail Running for Road Runners: A Beginner’s Guide

We recently had a coaches roundtable discussion all about getting off the roads and onto the trails which you can check out here. For many runners, venturing onto the trails can seem quite daunting, while others are just curious about how to get started. Some of the main points from our trail running 101 discussion are summarized below. And if you find yourself trail curious, UltraSignup is your place to go for races, registration and results.

Team RunRunner running tough during a trail race.
Team RunRunner running tough during a trail race.

How is training for trail races different from road races?

Both road and trail running share foundational principles of fitness and endurance, but training for trail races embraces the unpredictability and challenges of natural environments, and differs from training for road races due to several key factors:

(1) Terrain Consideration:

Trail running involves varying terrain such as hills, technical sections, and possibly altitude. Training needs to include specific workouts that simulate these conditions, focusing on uphill and downhill running techniques, as well as stability and agility.

(2) Time on Feet:

Trail races often require longer durations on unpredictable surfaces. Training emphasizes time on feet to build endurance and mental resilience, preparing runners for the physical and mental demands of extended periods on the trail.

(3) Perceived Effort vs. Pace:

Unlike road races where pace is a primary metric, trail running is more about perceived effort. Runners learn to gauge their effort based on how their body feels rather than relying on pace due to the variability of trail conditions.

TRR Coach Des Clarke believes that “trail running is more about listening to your body and being in touch with your effort than focusing on pace”.

(4) Cross Training and Strength Training:

Cross training and strength training play a crucial role in trail running preparation. Building overall strength and addressing muscular imbalances through specific exercises helps prevent injuries and enhances performance on challenging terrain.

(5) Nutrition and Hydration:

Trail races typically require more attention to nutrition and hydration due to longer durations and varying environmental conditions. Training includes practicing fueling strategies during long runs to optimize energy levels and avoid bonking.

(6) Adaptability and Problem Solving:

Trail runners must be adaptable and able to problem solve on the fly. They encounter unpredictable variables like weather changes, trail obstacles, and elevation shifts, requiring quick adjustments in strategy during races.

(7) Learning Perceived Efforts:

When TRR Coach Brendan Gilpatrick advises athletes moving from the roads to the trails, his focus is helping them “to learn is how their road paces translate to perceived efforts on the trail. For a road focused athlete you can give them repetition work in very specific windows and they go out and tick off a bunch of reps right in that window. With trails, it’s important to learn how to associate how those efforts feel on the road and then how that translates to the trail. Something that has proved helpful is having a handful of specific routes that an athlete can compare over time as they progress in their training.”

Trail races require extra attention for nutrition and hydration.

Will road running help me on the trails?

Despite the differences, your road running training and fitness will definitely help you on the trails in several ways:

(1) Overall Fitness:

Fitness gained from road running translates well to trail running. Being fit means your cardiovascular system, muscular endurance, and overall stamina are improved, which are essential for both types of running.

(2) Turnover and Speed:

TRR Coach Des Clarke emphasizes this point: “road running helps with turnover and speed, which can translate to faster running on the trails”, especially on less technical sections and downhills, or when you need to push the pace.

(3) Strength Training:

Any strength training you’ve been doing will also benefit your trail running. Stronger muscles and better core stability are valuable for navigating uneven terrain and tackling climbs and descents.

(4) Pace and Effort Understanding:

Road running provides a good foundation for understanding different paces and effort levels. This knowledge translates to the trails, even though your pace might vary due to terrain differences.

(5) Adaptation and Learning:

Transitioning from road to trail running involves some adjustment, particularly in route selection (considering elevation gain and technicality). However, your base fitness from road running will facilitate this transition.

(6) Speed Work:

Incorporating speed work, which is common in road running training, can still be beneficial for trail runners. It helps improve running economy and adapt your body to faster efforts, which are useful on varying trail terrains.

Do I need to choose one: roads or trails?

No! Trail and road running are more similar than different, and you can absolutely race on both trails and roads during the same season.

In fact, TRR Coach Brian Condon said: “I ran my marathon PR in the middle of a training block training for the North Face 50 trail race while training in a city with some trails, but not a ton. You still need to properly space out races based on effort of the race-how long is it, A B or C race, et cetera, but you can definitely do both roads and trails well at the same time. What I tell a lot of my runners is that some of the workouts and long runs need to be specific to the race coming up, but a big chunk of your volume can be on whatever you enjoy and whatever is accessible.”

TRR Coach Genevieve Harrison recommends athletes starting the season with road running “as it fits well with speed and interval training before we get into more endurance and specific training” for trail racing later on.

While general fitness training benefits both road and trail running, allocating time for specificity in your training regimen is crucial for optimal performance in each discipline. Balancing race schedules and training loads with the guidance of a coach can help ensure you’re prepared and peaking appropriately for your targeted races. Ultimately, mixing both road and trail races can enhance overall fitness diversity and long-term enjoyment of the sport, provided that training and race scheduling are thoughtfully managed.

Whether you’re trail curious or not, check out this article “How to Choose your next Goal Race” for top tips on how to do just that!

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

Western States 100 Race Report

Race: Western States Endurance Run 100 Miles

Runner: Matt Urbanski (Team RunRun founder and coach)

Race Date: 06/29/2024

Location: Olympic Valley, CA, to Auburn, CA

Result: 22 hours 48 minutes, 72nd place overall

Strava link: Part 1 Part 2 (You know it’s a long race when there are 2 Strava files!)

Matt at the finish of Western States 100
Matt still smiling at the finish of the Western States 100, showcasing his “funky button down finisher shirt”!

3 Bests – What aspects of the race did you like the most?
  1. My crew. I had such a good time with my crew and my pacers. Getting so many of my favorite people together is the best!
  2. The volunteers. The volunteer to runner ratio is amazing. I had people sponging me down with ice water at nearly every aid station!
  3. The race vibe. It just feels like a special race, and everyone realizes that we’re all fortunate to be there doing this together.
Highlights of your race – What did you do well and enjoy about your race in particular?

Even though I didn’t achieve my primary goals for the race, I stayed positive throughout. While the outcome was unsatisfying, I never despaired and I never gave up. I stayed positive and made the most of a situation that was not what I was planning or hoping for. I’m especially happy that I was able to enjoy the last 20 miles with my brother pacing me despite having to walk most of that.

My short sad story is that my left hip flexor started hurting 3.5 hours into the race. I was mentally ready to start feeling tired at this point and to not feel great by the 15 to 20 mile mark of the race, but the feeling in my hip was not fatigue but more acute pain. I stopped briefly, rubbed it out, and then finally took some ibuprofen (I usually save that for way later in the race!). From then on, I was able to run easily for a long while – thanks to Chris Harrington, I was able to latch on and get into a steady groove.

At that point, I still believed I was able to run low 18s or even sneak into the 17s. But the hip kept coming back. Me and my crew worked hard to solve it, and even from Foresthill to Green Gate my pacer, Teddy, and I were moving well. But once it got dark, my hip pain got to be too much (the darkness wasn’t the cause, just coincidence!) so Jeff and I tried a walk run strategy for a bit, but eventually I had to just walk. My energy level was fine, my mind was fine, but I couldn’t lift my left leg to run.

I went through some more rationale negativity – it didn’t have the depth of despair that I’ve felt in other disappointing ultras. But I talked seriously about not wanting to race anymore. I questioned whether I had the fire to keep doing these when I’ve had so many unsatisfying races over the past few years. The disappointment that comes with not reaching my potential made me question my desire to keep trying. But there was no doubt I would finish this race. I knew I could and would finish the Western States 100. And I was able to walk quickly in and walk the track in with my awesome friends!

Lessons for others – Share your pro-tips on the race to help the next runner
  1. If you don’t live at altitude, be prepared to feel the elevation in the first 30 miles.
  2. It gets hot! Pre-race: heat train! Include sauna sessions and running when it’s hot. I did a lot of sauna sessions and think that it helped a lot. During the race: stay cool and keep wet! Wear a hat, use the ice available at aid stations, sponge yourself down with water and ice, keep hydrating often.
  3. There are so many runnable sections on this course, so be patient and save your energy for the sections that fit your strengths. There was more single track than I anticipated, so be prepared, and train to run faster on narrow trails that aren’t totally smooth.
Lessons you learned that will help you next time around

I would do more workouts on single track trails, trying to make faster running on narrow trails feel easier.

Matt putting his single track trail skills to the test.
Matt putting his single track trail skills to the test.
Most important course specific knowledge to know about the race

Break the Western States 100 into three main parts:
1. The High Country. It was less smooth than I was anticipating. It isn’t overly technical or difficult, but it’s also not smooth. There were a number of sections with baseball-sized rocks strewn around the trail that made it necessary to be more focused than I was expecting. Some sections were more overgrown or difficult to see than I was expecting. Additionally, the higher elevation is noticeable for someone coming from sea level, so I had to be extra cautious and patient while up high.


2. The Canyons. The steepest climbs and descents are in this section and it feels hottest here. The two bigger descents were more narrow single track with rocks than I remembered, and coupled with my aching hip flexor, I took this section way slower than I would have liked. The two big climbs are the only sections I really felt like I needed to hike. Poles (not allowed) would have been great here.


3. The rest of the course. The Cal Street section from Foresthill to the river was not as fast as I was expecting. There were lots of little rollers and single track that kept me from really getting going fast. We worked well through here and I’m happy with it, but it was slower than I was expecting. I liked the climb up from the river. There was a lot of runnable faster stuff in the last 20 miles of the course that I walked given my hip, but knowing that there is a lot of runnable stuff to finish is key. This is why conserving energy and staying patient is important: if you have legs, you can really fly the last 20 miles!

Summary: There was more single track and rocks than I was anticipating. That said, there were still plenty of fast and runnable dirt roads.

Aesthetics – Is it a pretty course?

It’s a great course with a lot of unique features. I loved the high country landscape, and I liked the canyons section – dry and sort of lonely – I wasn’t around a lot of runners during this section. Contrasted with the busy sections like the start, Michigan Bluff, Foresthill, and the finish, the mix of people and solitude was great! Another course highlight were the lovely sections by the river in the late afternoon/early evening light.

Looks are deceiving: don't be fooled, Western States 100 is one of the most challenging races in the US!
Looks are deceiving: don’t be fooled, Western States 100 is one of the most challenging races in the US!

Difficulty – Is it a tough course?

Definitely a tough course with unique elements! However, they’re all things that one could prepare for; they’re still difficult, but less so if you prepare.

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

The best! This race is dialed in. The only negative I heard was from my crew in that the driving directions were less clear than they could have been. Simply providing a GPS waypoint for Google Maps would have been helpful opposed to the “turn left and then go east” sort of directions.

Competition – Is there a strong field?

Undoubtedly! The Western States 100 is the most competitive and historic 100 miler in the US!

Matt still smiling at mile 62 coming through the Foresthill aid station.
Matt still smiling at mile 62 coming through the Foresthill aid station.
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.

It’s not easy to get into the race as the field size is limited to only 375 runners. I started trying to get into the race in 2017 and finally got into the 2024 race – 8 years later!

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

There are 20 aid stations throughout the Western States 100, some allow crew and some don’t. The aid stations are great and stock a wide range of real food options including fresh fruit, trail mix, potato chips, candy, and more. I filled my bottles with GU Roctane Energy drink from the aid stations but otherwise used all my own gels. They had GU brand sports nutrition and I’m not a fan of GU. In hindsight, I would have taken the GU Chomps (chews) but I forgot about them and didn’t realize they were there until my brother grabbed some from the last aid station! I fueled mainly on Precision Fuel & Hydration gels, SiS Beta Fuel and Isotonic gels, along with some Skratch drink mix for electrolytes.

They had ice water and sponges at most aid stations. Some seemed to have some odd rules about runners not being allowed to touch the sponges themselves though. I wanted to just go for it and really douse myself but they often wouldn’t let me. But the service and the desire to help from the volunteers was huge and very felt amazing!

Weather and typical race conditions
Matt's crew of Teddy Bross, Ruby Wyles and Jeff Urbanski at the start of the Western States 100.
Matt’s crew of Teddy Bross, Ruby Wyles and Jeff Urbanski at the start of the Western States 100.

Be prepared for it all! The race starts early in the high country, making it cool and sometimes (not this year though) snow on the grounds, which can be a big factor to be prepared for! The toughest conditions happen in the middle where it’s blazing hot – expect over 90 degrees, plus the direct sun and humidity makes it feel even worse. We had a moderate year where it maybe got to the high 80s/low 90s, but it was still hot!

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

I wore a Naked Brand belt with two water bottles, Janji tight shorts with pockets for my gels, and a singlet with arm sleeves. Thankfully my crew had ice bandanas for me at aid stations which helped me stay cool.

I switched to wearing a Salomon ADV5 pack at Foresthill. My hip flexor on my left leg started giving me troubles 20 miles into the race and bothered me the rest of the day (I’m still not running 2 weeks post-race because it’s still messed up!). My crew thought that maybe it was the stress/pressure of the tight belt with the two bottles up near my front that could have been causing it, so I switched to a pack. The other advantage of the pack was that we filled the back part with ice for most of the remainder of the race.

Spectators – Is this a friendly course for your friends?

We split our crew into two for the first half. Crew 1 went from the start to Duncan Canyon and Dusty Corners, while Crew 2 went to Robinson Flat and Michigan Bluff. This worked out great for me, but it did make for a long and tiring day for my crew, wife and kids! From there on, I saw my crew at Foresthill and Pointed Rocks, and then again at Robie Point.

The fanfare and energy on the course was awesome! At the same time, there were long stretches where I saw no one, including runners. The race spread out surprisingly quickly!

How’s the Swag?

Really impressive: a Hoka backpack and slides, Goodr sunglasses, a new pair of socks. Nike were even giving away free trail shoes to all Western States 100 racers! The belt buckle for finishers is sweet, and they gave a funky button down shirt to all finishers when we crossed the line – the shirt was totally my style too!

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

10 out of 10!

I’m bummed that I didn’t race well. I put a lot into training and I believed I could do more on race day. But I made the most of the day and will have good memories from it. The race itself is totally worth the hype and everyone should do it if they get the chance!

For more on the Western States Endurance Run, check out Matt’s pacer Teddy Bross’ own Western States 100 race report from his 2017 race.

Matt Urbanski is the founder of Team RunRun, as well as a coach. He enjoys coaching self-motivated runners to optimize training time, push limits, transition to ultras, podium, BQ, and other big challenges!

Hood to Coast: Red, White & Blues 5km Race Report

Race: Hood to Coast: Red, White & Blues 5km

Runner: Chris Poole

Race Date: 06/29/2024

Location: West Linn, OR

Result: 19:57 (4th overall)

Chris running the Hood to Coast: Red White & Blues 5km race

3 Bests – What aspects of the race did you like the most?
  1. I loved running it with a great college friend.
  2. Oregon is a great running state, and the running community there is vast and nice!
  3. It wasn’t too far from my home, and was still a beautiful yet challenging course.
Not so much – Aspects of the race that didn’t do it for you

The Red White & Blues 5km course crossed traffic in a few spots, and I ended up having to stop for a little bit for cars that didn’t want to stop. Also, a volunteer misdirected me about 200 meters the opposite way which made for some confusion and lost time.

Most important course specific knowledge to know about the race

The hill in the middle is a tough hill! There were two hilly segments to be aware of: the first coming out of the park, and then the second coming from a main road, up through a neighborhood, back to the main course.

Aesthetics – Is it a pretty course?

Yes! Lots of trees and country scenery.

West Linn, OR, where the race takes place, is a beautiful and very green area.

Difficulty – Is it a tough course?

Yes, it’s hilly!

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

Organization can be improved! The volunteers were not the best, and sent runners the wrong way.

Competition – Is there a strong field?

Again, this could be better. There was only a few people that were within my abilities, but the women’s field was stronger.

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.

Easy logistics, only a 35 minute drive from my home!

The Red White & Blues 5km race logo
Weather and typical race conditions

70 degrees and sunny! Pretty perfect running conditions.

Spectators – Is this a friendly course for your friends?

Very spectator friendly!

How’s the Swag?

Good swag: a nice Nike Dri Fit Shirt, free beer and hot dogs at the finish (for those 21+), and a medal.

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

5/10. The Red White & Blues 5km is a great race for non-competitive runners, but less so for faster runners. Hood To Coast events definitely cater more towards casual runners, so I would not recommend for competitive racers.

Looking for your next race? Check out “How to Choose your next Goal Race“.

Southside Scramble Race Report

Race: Southside Scramble 22k

Runner: Richard Chandler

Race Date: 06/22/2024

Location: Susanville CA

Result: 2:41:17 (16th overall and 3rd in age group)

Richard running the Southside Scramble 22k
Richard running the Southside Scramble 22k

3 Bests – What aspects of the race did you like the most?
  1. Such a beautiful course.
  2. The way the route runs out on rail trails down to the river and comes back on a single track.
  3. The small event feel given it was the first ever race on the southside trail, but I expect it to grow as people hear about it.
Not so much – Aspects of the race that didn’t do it for you

Out of the race directors fault, but race day was the hottest day of the summer so far!

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

Age group awards were coasters.

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

I executed my race as planned and finished well. The single track was most enjoyable for me.

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

Kind of obvious, but train on the trails.

Lessons you learned that will help you next time around

I certainly needed more trail training!

Most important course specific knowledge to know about the race

Carry your own water: it’s a cup-less race with only 3 aide stations to refill.

Aesthetics – Is it a pretty course?

The course is amazingly beautiful!

Beautiful scenery at the Southside Scramble

Difficulty – Is it a tough course?

It was tough for me given my lack of training on trails, but not too tough for a trail runner with more experience.

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

It ran well, nice and smooth. The race director, Lynda, did a good job putting it together, and since the race was small, it was probably easier to organize.

Competition – Is there a strong field?

This race had a wide variety of runners of all abilities, from fast to slow, experienced runners to newbies. With three distances to choose from -22k, 14k, and 7k- there is an option for everyone.

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.

Despite it being a last minute race for me, the nuts and bolts were very easy and I had no issues.

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

Standard but efficient, stocked with fruit, salty snacks, Heed electrolyte drink, and water.

Weather and typical race conditions

Take note, this race is in June in California. Race day was hot, 65 degrees at the start and 85 at the finish!

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

Pretty simple: trail shoes, water, and a way to carry water.

Spectators – Is this a friendly course for your friends?

Great spectators at the start and finish; the only other spot for spectators is at half way.

How’s the Swag?

Nice finisher metal, and getting a beach towel instead of shirt was neat. As I mentioned above, 1-2-3 in each age group received a custom award coaster, and 1-2-3 overall also got unique awards. Plus, runners were greeted by cold drinks, snacks, and BBQ hotdogs at the finish line.

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

4 stars: I highly recommend the Southside Scramble!

Looking for your next race? Check out “How to Choose your next Goal Race“.

Talk with the Experts: Training Tips for your Fall Marathon


by Ruby Wyles

Team RunRun Coaches Cheyne Inman, Lindsey Funch, Brant Stachel, and Jessica Hadley came together for a live panel discussion titled “Training Tips for your Fall Marathon” moderated by Kyle Fulmer. Our coaches answered eight of your most popular questions, and Ruby Wyles summarized their responses below. Team RunRunners and Coaches were able to join the live discussion via Zoom and can catch the replay here. We plan to make “Talk with the Experts” an ongoing monthly series, so stay tuned for more discussions coming soon!

1. When should I start training for my marathon? How long should my build be?

Cheyne: There is no one-size-fits-all: it really depends on where you are starting from. Many 16-18 week programs use the first 6-8 weeks to build up mileage and develop your aerobic base. For someone who races and trains year round, they start the build already with a base, so a shorter marathon plan may be more appropriate. For someone who has never run a marathon, I think a 16-20 week build up is necessary to give runners enough time to gradually progress the weekly long run and overall mileage. 

Lindsey: It depends! I generally recommend runners already being comfortable running 25-30 miles per week, including double digit runs, before starting a 14-16 week marathon specific block. For runners not there yet, aim for a 20-24 week marathon cycle, allowing you to build mileage and add in intensity gradually. A gradual progression mitigates the chance of overuse injuries!

Brandt: Everyone’s a little different and it depends on a multitude of factors: marathon experience, current fitness and aerobic capabilities, recent injuries, and more. Generally speaking, however, a 10-16 week marathon build is advisable.

Jessica: Some athletes thrive off a short build while some new athletes running a marathon may want a 16-18 week build, depending on what training they have done before the marathon. The bigger their base before starting a marathon specific block, the shorter the build an athlete can do to safely build up for the marathon. 

Team RunRun coaches have guided runners of all abilities to successful marathons, including many Boston Qualifiers!
Team RunRun coaches have guided runners of all abilities to successful marathons, including many Boston Qualifiers!

2. Are training races (e.g. a half marathon) a good idea during marathon training?

Cheyne: Shorter races in a marathon buildup are a great way to test the fitness you’ve built in training, dial in your race day routine, fueling, and pacing strategies. The marathon is a long race, and anything can happen on race day –from stomach problems to bad weather and more– so racing a shorter race in your build up allows you to get something out of your training block in case things don’t go perfect on marathon race day.

Lindsey: In short: great but not essential. Training races can be a good way for runners who deal with race day anxiety to feel the excitement and nerves without as much pressure, as well as allowing them to go through the motions of race day preparation. If you plan on racing a half marathon during the build, aim for it to be 4-6 weeks out from your goal marathon so you have enough time to recover fully afterwards. Another option is to use races as aided workouts— rather than running them all-out, the races could be a chance to practice running at marathon effort with the benefits of having aid stations. With the excitement and hype of races, it can be easy to start too fast, so training races can help you practice holding back (and hitting your prescribed paces or efforts) when there’s competition.

Brandt: I like the idea of training races to give athletes practice at their race day routine: portapotty, fueling, breakfast, travel, etc. That said, I’m cautious about using races as a benchmark or measuring stick for marathon performance. While they can be a general guide, they don’t always equate out. 

Interestingly, I was looking at the number of men and women at the US Olympic Marathon trials who had hit the Olympic Trials equivalent (based on Jack Daniels’ running calculator) in the half marathon. There were plenty more athletes who hit the equivalent half marathon time to the respective marathon Olympic Trials standards. This shows that even pros don’t always convert their under-distance races to the full distance. If they can’t, then we shouldn’t be so egotistical to think that we must be capable of it every time as well!

Jessica: I often suggest a half marathon in a build around 6-7 weeks out from the marathon for several reasons. Firstly, it helps me get a good idea of where the athlete’s fitness is, and secondly it is a huge confidence booster that they are gaining fitness. It also helps the athlete get in race mode and work on mental toughness. This is a race where they could completely race it for a PR or use it as a workout depending on what they are looking for. I generally don’t like anything too close to the marathon because I don’t want them fully going to the well before the full.. 

3. Do I have to do my long run on the weekend?

Cheyne: I often have athletes do their long run on other days of the week, and I don’t think that’s a problem. However, whatever day you do, the keys are that you consistently run long every week or two, and that you aren’t running it the day before or after a workout, or else you’re sacrificing recovery.

Lindsey: There are no hard-and-fast rules when it comes to training plan structure, so find a place in the week that you can carve out 1.5-4 hours— think running time, driving to and from the run (if you don’t run from your door), showering, and grabbing post-run food. Additionally, the long run doesn’t have to be the same day each week. I recommend having 5-13 days between long runs, meaning if one week you get out on Saturday, but the following weekend is crazy, you could shift the next long run to Thursday (5 days) or the following Tuesday (10 days since your last long run) if that works for you. Personally, I’ve coached some runners who found that a 10-day cycle (long run every 10 days) worked best for their schedule and, as a bonus, we could be more intentional about spacing out their hard efforts. 

Brandt: We all have lives, work, and families, and sometimes the traditional Saturday or Sunday long run doesn’t fit. I love to put the long run wherever it fits for athletes, and use it as the base of the weekly schedule. So if the long run is on a Wednesday, I don’t put a speed session on Thursday. Instead, I adjust training based on the day of the long run as this really is the bread and butter of marathon training. The mix of volume and intensity both going into and coming out of the long run needs to be just right to ensure fatigue levels are appropriate to hit paces and prevent injury and burnout.

Jessica: One of the great things about having a coach is that we can work with you and your schedule to make it personal for you. I have many athletes that are nurses working shifts that do their long runs during the week, and I actually have to change their schedules weekly. 

4. Do I need to do speedwork to run a marathon? Why? 

Cheyne: It depends on what you mean by speed work, do you need to be doing 100m sprints every week? No. Could it help? Possibly. It is important to touch on faster paces than marathon pace to make marathon pace feel easier and to also develop different energy systems and strengths. You can do this through faster interval workouts once a week or shorter leg turnover work like 6-8x 100m strides 3x a week. Most importantly, just make sure it isn’t at the expense of your longer, more marathon-specific workouts, or you  not recovering and getting hurt.

Lindsey: To complete a marathon, callusing your legs to the time on your feet (read: getting in mileage and some long runs) is more important than incorporating “speedwork”. That said, adding higher intensity training sessions for more experienced runners, can help to improve top-end speed, increase the body’s ability to sustain higher intensities/paces for longer, and give runners a greater number of gears to work from when it comes time to race. 

Brandt: Yes and no, it depends. Speed work is great at boosting your neuromuscular system, which can help with running efficiency and strength. However, in my opinion, speedwork is the first thing to be omitted from the marathon build due to time or risk of injury. From talking to experts and leading coaches, it would seem the hierarchy of marathon training is as follows: 1) total aerobic volume, 2) long runs, 3) tempo runs, and then 4) speedwork. 

Jessica: Speedwork will help build running economy and improving running economy can have a significant impact on your race. I like to include it once a week. If you are running your first marathon, or don’t have a big base, it’s not as important as building volume and endurance. However, if you want to see a drop in your marathon time, I do believe adding speedwork, combined with marathon specific work in long runs, will help you see fitness gains. For a new runner, speedwork could look like strides at the end of an easy run or power hill strides. 

5. When do I need to fuel my runs? What should I fuel with? How do I carry fuel?

Cheyne: Fueling is both individual and universal. Everyone needs to get in calories throughout a marathon to replenish what you use throughout the race, but the most important things are to have a schedule and use fuel that works with your stomach. That takes practice in training to dial in when/ how often to fuel and what nutrition works for you. As far as carrying the fuel, what has worked well for me is tucking gels into tight fitting accessories like arm sleeves, gloves, or short pockets. Another thing I’ve started doing is running with a handheld. Nothing big, just about 10 ounces, and I like to fill mine with liquid fuel like Maurten 360, and often combine that with aid station cups in races too.

Lindsey: The current research shows that YES you do need to fuel your runs, all of them. For endurance runners, running fasted has not been shown to be beneficial. Make sure that you eat some carbs (20-30g) prior to a run, and more if you’re going long or running some higher intensity efforts. From there, in-run fueling is recommended for any run longer than 60-90 minutes, shooting for 50-90g of carbs per hour (so a 20-30g gel every 25-30 minutes). There are a wide variety of ways to carry your fuel, and it really is up to personal preference and the gear you have available. I like to wear shorts that have 2 large side pockets that can fit up to 3 gels each. I also carry a 12-oz handheld water bottle (great for refilling if you’re on a rail trail or passing by a park), which also has a large pocket that can fit 2 more gels. There are also bras (for the ladies) that have up to 5 pockets for snacks, and for carrying fluids, there are lots of belt and vest options made by Solomon, SpiBelt, Flipbelt, UltraSpire, and more. My advice is to experiment and see what works best for you.

Brandt: When running over 100 minutes, the leading research suggests upwards of 100g of carbs per hour. This, however, needs to be trained. I recommend runners pick their gels and fueling source at the beginning of their build, so they can practice it every long run. As much as you’re training your legs and lungs, you need to train your gut to tolerate this as well! Generally, the best fuel is the one you can tolerate best and don’t hate the taste of, given you’re taking in enough carbohydrates. When thinking about the 100g of carbs per hour target, practice fueling every 15 to 30 minutes on easy and marathon paced long runs to ensure the gut is rock solid.

Jessica: Fuel is very specific to the runner – if you are new to fueling I always suggest buying trial packs of different fuel to see what works for your stomach. It can take time to figure out what you like and what doesn’t upset you GI system, but once you do, I recommend practicing with it on all your long runs and during any week day speed sessions. I recommend fueling early and often, generally taking your first source of fuel around 30 minutes into the race. I like athletes to aim for around 50-60g per hour, equating to a gel every 30 minutes. One of the things I see the most is people not being able to handle a gel later in the race which is why fueling early and often can help load up your glycogen stores for later in the race. 

Another important factor when thinking about “fuel” is water, electrolytes, and salt. This is also specific to the runner but some runners may opt to carry their preferred hydration in a handheld, take salt chewable tablets for cramps, or salt pills. When training for a fall marathon you are most likely training through brutal summer weather so these are important tools. 

6. What are the not-so-little things you as coaches swear by?

Cheyne: I have found that my daily routines have become the most important part of my training as I’ve aged. I do a set of drills daily that I got from Meb Keflezighi’s book “Meb for Mortals”, which has helped with both my form and ability to stay healthy. In the 30 days leading into a goal race, I am intentional about doing everything I can to support my training and recovery: at least 8 hours of sleep, no junk food, doing the little things like stretching and rolling, and no alcohol.

Lindsey: I think many of the listed “not-so-little things” have their place in most everyone’s training, but I think sleep is HUGE. When you’re sleeping, the body repairs, heals, and makes adaptations, so aiming to get MORE THAN 8 hours of sleep each night can be so beneficial. Personally, after a bad night’s sleep or if an athlete’s feeling overly tired, I would rather they skip a training session in service of getting more sleep— running or training while sleep deprived puts you at a higher risk of injury and is also NOT FUN, so getting caught up on sleep and running when you’re mentally and physically firing on all cylinders makes a lot more sense. Fueling and hydrating enough is always important, but especially as the mileage and/or intensity ramps up. It’s totally not a sexy part of training, but making sure nutrition and hydration is on point can make or break your training.

Brandt: Sleep and flexibility – not in your muscles kind, in your training! Just because the plan is written doesn’t mean it has to be followed exactly to the day. The marathon is a grind; sometimes life kicks in and you are under-recovered or not ready for the challenge of the day. A good coach is always in communication with their athletes about their fatigue levels, pain and soreness, so they can adjust their athletes’ training on the fly to save them from blow ups or injuries. Sleep really is the bedrock of our physical and mental health. It’s also when recovery and adaptation truly happen. This is a must to consider when working with athletes. I question whether 10-15 extra minutes running is worth it if it’s forcing the athlete to get up extraordinarily early.

Jessica: I preach that the pillars of a good race are sleeping 8 hours a night, hydration, and nutrition. Sleeping is often harder in the summer because we have so many other factors that keep us from sticking to a regular schedule. I talk to my athletes about what their goals are – if they want to sleep in and run later in the heat that is fine, but if they want to get up early for their long runs they have to go to bed early enough to get enough sleep. Also, because of the excessive amount of sweat most people lose in the summer months during training, it is important to stay hydrated with water and also some type of electrolyte drink. And with nutrition, a great race can come down to a good carb load vs. a bad one; I think most people think a carb load is one day before the race, when actually it should be 2-3 days before the race. Loading up the glycogen stores plus fueling properly on race day will help you not hit the wall and reach your goal!

7. How do I know the difference between expected soreness/ discomfort from training and injury? 

Cheyne: I honestly don’t think anyone ever knows for certain, but the way I gauge it is a problem getting worse, staying the same, or getting better. Soreness after a hard workout or race can be misleading. An easy jog the next day can help differentiate between the two: if the soreness eases up during the run, it is likely normal training stiffness; if not, or if I feel a new pain pop up on one of those runs, I will stop and rest a day to see if it was just a little pain or an injury coming on.

Lindsey: A little bit of soreness is normal when you are pushing your body and working to get better. As a general rule, if something is sore post-run, but the soreness wanes after a day of rest or easy activity, that is pretty normal, and not too worrying. If the soreness or discomfort persists, we want to pay more attention to it. As a coach, I am not a physical therapist or medical professional, so it is outside of my scope of practice to diagnose or treat an injury- so if something is very painful (shooting pains, immobile, or causing a change in gait, for example) my suggestion is to get in with your primary care physician, or see a physical therapist or orthopedist that specializes in endurance athletes as soon as possible, so that you can get a diagnosis and a path forward! 

Brandt: This is a tough one and often requires the vision and wisdom of someone who has been injured before or seen runners with these types of pains and soreness to help athletes navigate. Generally speaking, though, something that doesn’t return close to baseline after a couple days off running is a red flag for me. If it’s in or near one of the typical troublesome spots such as the ITB, tib post, Achilles, or plantar, I’m also extra cautious. This is an area where good lines of communication in coaching cannot be understated.

Jessica: I joke often that if I woke up and wasn’t sore I would be worried. When you are marathon training you are going to be sore and tired, and little aches and pains may happen. This is normal due to the repetitive nature of running and stress we put on our bodies. However, if you start to feel the same pain repeatedly, and it is hindering your training, changing your stride, or it is more than a 3/10 on the scale of pain, I would like to know as a coach. It may be something we just watch and scale back on harder sessions, or it may be something more serious we need to address.

Team RunRunner Jackson recently ran his first marathon after a successful build with his TRR coach.
Team RunRunner Jackson recently ran his first marathon after a successful build with his TRR coach.

8. What’s my marathon pace? How do I work out a realistic goal time? 

Cheyne: What has worked for me and some of my athletes is this slightly unconventional method. When starting a new training block after time off, I will have myself or my athlete run a hard 3 mile tempo. Assuming that the athlete has previously run a marathon, their average pace for that 3 miles is a good indicator of what pace they are capable of running for their best marathon. By “best marathon”, I’m assuming the athlete had a smooth 3 month build and a hiccup-free race day. Closer to race day, I also have my athletes do longer repeats like 3-4 x 3 miles at what they feel like is their goal marathon pace. If they are consistently maintaining that pace throughout all the intervals, week after week, feeling somewhat controlled, then we can be more confident that they can run that pace for the marathon.

Lindsey: For the first time marathoner, I generally recommend to worry less about pacing and focus more on finding what feels like a sustainable effort. This principle holds true for most runners, but we can get more specific about pacing as runners gain more experience. I often use previous race results to set some training paces, checking in throughout training to make sure that paces and efforts line up. As training progresses and race day gets closer, it becomes easier to estimate realistically what a runner is capable of- we can use some quality sessions or long runs to assess. If you aren’t working with a coach, using a calculator like VDOT or the McMillan Running Calculator to estimate training paces and race equivalents can be helpful by plugging in a recent time trial or race— remember that longer races like a half marathon will be a better predictor of your marathon pace than shorter distances like the 5k or 10k.

Brandt: You need to consider a variety of factors including: temperature, humidity, fitness. In my opinion, there is a difference between your marathon race pace and marathon training pace. For example, building through the heat and humidity of summer, it’s not uncommon for runners to train at 10-15 sec/mile slower than their race day marathon pace. I also like to start my marathon builds with 45-70 minutes straight of marathon (or “conditions adjusted”) marathon pace. If an athlete can do this comfortably and report they could do this for another 1-2 hours, we likely are close to their marathon pace. If not, then we need to reevaluate to ensure we aren’t overreaching throughout the build. As one of the final workouts of the build 2-3 weeks out, I also like to do 90-120 minutes at goal marathon pace (heat adjusted if need be) as the final test for an athlete. We want to know how comfortable this pace is. Could you do it for another 1-2 hours? Again, if not, we need to reassess an athlete’s goal pace for race day. It’s better to have this information 2-3 weeks out than to discover it 10-15 miles into a marathon! This helps us be data-informed in our pacing decisions, as well as setting athletes up for success.

Jessica: I am a VDOT coach so I use the VDOT calculator to give a “marathon pace”, but that may not be your marathon pace- especially if it is based on a short distance race. This is why I generally like to work with athletes before they start building into the marathon so we can look at their fitness and make any changes. Also, goal marathon pace could change during the build. It’s important to have an open line of communication about goals and expectations for your race with your coach. We are here to help you and guide you to your best marathon by having realistic goal setting and race expectation discussions.

If you’re looking to level up your running, whatever your distance, our Team RunRun coaches are here to help!

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

Cocodona 250 Race Report – Coach Dandelion Dilluvio-Scott

Race: Cocodona 250 by Aravaipa Running

Runner: Team RunRun Coach Dandelion Dilluvio-Scott

Race Date: 05/06/2024

Location: Black Canyon City, AZ

Result: Overall:99 DP:20 finishing in 4 days, 9 hours, 28 minutes, and 27 seconds!

3 Bests – What aspects of the race did you like the most?
1. My Crew

Ultras are a team effort at any distance. However, I think the 200+ mile length amplifies this concept. Putting together a reliable crew that I 100% trusted to make decisions for me and would also work well together took a great deal of planning. Crewing is arguably more difficult than racing in many ways and not many individuals are willing to give up days of their time to follow a sweaty, dirty, smelly runner through the desert. My team consisted of outdoor athletes of various personality types who all brought a unique skill and/or outlook to the table. It is this diversity that made the team so remarkable. I loved that Cocodona 250 gave me the opportunity to spend so much time with this truly outstanding and gifted group of athletes. Without the people listed below I am convinced I would not have crossed the finish line:
1. Damien: husband, multisport mountain athlete, “the nice one”
2. Luke: friend, crusher ultra-runner, “the drill sergeant one”
3. Jess: friend, climber, endurance rider, RD for City of Rocks Ultra, “the dependable one”
4. Byron: friend, climber, RD for City of Rocks Ultra, coach-to-17-mile pacer, “the chill one”
5. Zack: friend, multisport desert athlete, brand rep for my sponsor UltrAspire, “the fun one”

2. Strategy

All ultras involve strategy, but I think that a really strong athlete can use fitness to override poor tactics to some extent. However, in a 200+ I would make the argument that fitness cannot override a poorly executed plan. The longer the time and distance the more chances there are for things to go wrong. It becomes a game of efficiency and the ability to solve small problems before they become monumental issues is critical. Additionally, there is no playbook or formula for the 200+ mile distance. We are still learning the best way to pull off this milage as a community which makes creating a personal strategy even more exciting! So much beauty in the unknown!

3. AZ Desert

I really enjoy races that are of out my out of my comfort zone (alpine desert, slickrock and high mountains). These events offer the best learning experiences! I was intrigued by Cocodona 250 not only because it was a new distance for me, but because the unique environment of the race. Outside of running the Black Canyon 100K, I was not as familiar with the terrain and climate of the Arizona desert prior to running Cocodona 250. I loved learning to move through the novel landscape leading to Sedona and reaching the familiar alpine ecosystem in Flagstaff toward the end of the race when I was most tired!

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

Honestly, I cannot come up with anything about Cocodona 250 that I disliked. Sure, I wasn’t a fan of sleep deprivation, but no one signs up for a 200+ miler thinking that they won’t get tired! It’s part of the excitement!

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

Nothing weird per say. However, it’s interesting to observe other racers’ tactics. Strategy is huge during 200s and, since there is no standard, the techniques folks use are wildly varied! Only taking two 20min naps… raw milk… jester costumes… watermelon dipped in pickle juice… the list goes on!

Dandelion hiking up a steep section of Cocodona 250.
Dandelion hiking up a steep section of Cocodona 250.
Highlights of your race – What did you do well and enjoy about your race in particular?
Beginning

Day 1 of Cocodona 250 is known as The Crux. The first 38 miles ascends over 10,000ft of rugged, rocky vert in full exposure of the sun. In fact, this section is so difficult that there is a 19-hour cut off! It is what makes or breaks the race for many athletes; the highest DNF rate is the first day. With slightly cooler temperatures than normal, I suspected that the race would begin briskly. I knew I needed to resist the desire to compete during this section. I would have to focus entirely on measured breathing, efficiency and keeping my pace in check. Out of the gate I was with the top women, but let myself drift back slightly and congratulated myself for not getting swept up in the mayhem. No need to be in the front in the first mile of a 200+!

Early miles in tough conditions

Throughout the section, I kept waiting for the “hard” part. Yes, there was a ton of climbing on loose rock, but as an alpinist I’m accustomed to talus and vert. Yes, it was sunny and hot, but my pace seemed to follow a lot of the shade and there was a delightful breeze. I carried five liters of water from Cottonwood Aid and sipped the fluid diligently. In the wind I wasn’t sweating much, but I knew I was still losing moisture. I also kept eating along the way, even if I wasn’t quite hungry. At Milk Creek I followed my coach’s sage advice and sat in the water for a moment to cool down and reset myself even though I wasn’t overly hot. This was preventative. I felt cool and refreshed over the next few miles! At Lane Mountain Aid I stopped again and had ice put in my sleeves and freezing water poured over my head. Again, preventative. I never cared how many people passed me, knowing I was doing what I needed to endure not just the moment, but the days ahead. Sticking to my schedule, and utilizing my strengths, I didn’t worry about the pack, and gradually worked my way up. I was competing by following what I thought would work for me long term. For this reason, I believe that the crux of the race was one of my best executed segments.

The lowest low

As you will read in the next sections, my sleep strategy derailed my body’s equilibrium and resulted in a scary episode of heat exhaustion on my way to Sedona. In short, my body stopped regulating temperature and I found myself shivering in 80-degree weather! My pacer put me in in the shade wearing my puffy and pants at a water station to take a dirt nap. In my daze I heard him talking to a volunteer about my state and asking if there was a medic (there wasn’t one). My thought process was: “This sucks. It would be really nice to get medically pulled from the race. I mean, that’s not the same a quitting, right? Medically pulled is for my safety so it’s a legit reason…. NO! You’re not in rough enough shape to be medically pulled. Remember when your coach made up back pain last year hoping to be medically pulled because it sounded better than quitting? Then he didn’t quit… instead he got the course record! You’re not going to use this setback as a reason to drop. You started this and you are going to finish this, so get it together and figure out a way to move forward even if you have to crawl.”

Turning it around

Looking back, I am really proud of myself for recognizing that I was in an unpleasant situation, allowing a brief indulgence of considering a medical pull and then seconds later dismissing those thoughts and focusing on problem resolution. When I began running ultras it was about finishing and not racing. The competitive edge came later in my running journey as a way to add another layer of challenge and encourage me to push my limits further. However, getting to the finish line remains my number one objective in events. If I am not performing as I hoped in a race, I would much rather shuffle along the course at ½ mph and time out than drop. I am stoked that I maintained my “I ain’t no quitter” attitude when I experienced the lowest low of my ultra running career. I was also pleased that I let go of podiuming or top ten women very easily. The transition happened seamlessly in my head and I never once felt disheartened by the goal adjustment. I was still in the race, after all!

End

I bounced back from the heat exhaustion and enjoyed a fun day in the desert with my pacers and crew! The next night was rough on me again though. This time my body didn’t tolerate cold well which was extra frustrating because I am a snow runner! Plus, everything just plain hurt! My husband was pacing me for this section and knew exactly how to make this frustration morph from exasperation, to anger to warrior mode. At Walnut Canyon, the last crewed aid station, I took a 1.5-hour nap. Despite waking up feeling hungover, I was very aware that I needed to get it together for the final 22 miles. I asked for five minutes alone to dig the warrior mode back up, before merrily trotted out of the aid station with my pacer, Luke, feeling confident. I was an alpinist about to climb Mount Elden! We ran the final 22 miles of Cocodona 250 methodically and playfully. I’m really happy I was able to ascend Elden with good climber style and pull off a strong finish at a full run on the fifth day of the race. It seemed that every time I thought I had nothing left along the course I was always able to find a new level of grit… with the help of my crew of course!

Lessons for others – Share your pro-tips on the race to help the next runner
— Having a crew and pacers you trust is critical: Every decision takes energy and, at some point, there will not be much energy to spare during the race! If you trust your team, you can let go so they can make decisions for you. This frees up mental energy so you can focus on deciding to place one foot in front of the other…over and over and over again!
— Plan in advance: My planning process for Cocodona 250 actually began 2 years prior to my race. I am absolutely of the extreme sort and really enjoy long term projects to obsess over! For most folks I think a year is sufficient to figure out an overall training strategy, plan training camps, test gear, find crew/pacers, plot logistics, organize your fuel/hydration, etc.
— Make it easy for the crew: Your crew is going to be working vigilantly and non-stop to support you. Make their lives as easy as possible by organizing and labeling your gear well. Provide them with charts and checklists to help them best help you. I had an entire binder of information with different tabs for easy navigation! Have a zoom meeting to discuss ideas and tactics beforehand to make aid station visits more efficient. Remember that you are not their boss. I believe that the effort is a collaboration and everyone’s ideas should be heard! Afterall, you chose these people because they have something to bring to the table and you trust them. Oh, and THANK them profusely for being willing to follow your cranky self around for a week!
— Finances: The race entry fee is around $1500… and it’s probably the least expensive part of Cocodona 250! The cost of nutrition, electrolytes, transportation, lodging, a desert kit, training camps and crew gear adds up in a hurry. I was still ordering more gels a week out from the race!
Lessons you learned that will help you next time around

This race taught me a great deal about the side effects of sleep deprivation. I didn’t want to wait and sleep until the second night of the race, but I wasn’t convinced that I would be able to sleep the first night either. I love 100-milers and have never had a problem staying up all night for a race of that distance. My coach and I decided that if I could fall asleep the first night I should. Otherwise, I would sleep in the car sometime on day 2. When I arrived at Whiskey Row late on day 1 I wasn’t tired, so I pressed on into sunrise. I attempted sleep at Iron King, but couldn’t so again continued. I ended up finally falling asleep for an hour at Fain Ranch at around mile 100 of Cocodona 250.

Conditions taking hold

Even though I normally tolerate heat decently and had also done a sauna protocol, the sun exposure slowed me down on the climb up to Mingus. I believe fatigue made my body less resilient to environmental factors. Still, I was able to eat and drink normally…. Or not so normally (I consumed three plates of lasagna at Mingus!). I began sleep walking just after Jerome and slept for an hour at Deadhorse before heading back out around sunrise. It was here that I should have taken a least a two- or three-hour nap. Trekking through the hot, exposed section of the course near Sedona my body finally decided to that was unhappy with a few brief dirt naps and two 2-hour sleeps and rebelled.

Crisis point

The growing sleep deficient plus general body fatigue completely obliterated my body’s ability to maintain equilibrium. I could only take tiny sips of fluid. All my fuel made me want to hurl. Most concerning, it was over 80F and I started to shiver leading me to put on pants and a puffy for a while. My pacer was extremely attentive and we made a joint decision to wait in the shade for an hour. When the temperature dropped in early evening, I would be able to move faster and get to the next aid station with less stress on my body. I was taken off course to a dispersed campsite and informed that I was going to sleep for 6-7 hours at the Sedona aid station. Mingus to Sedona is where I stopped racing and began surviving.

Learning from the lows

I am convinced that my sleep strategy is what led to heat exhaustion and me sliding from the front to the middle of the pack. It’s easy to focus on the “woulda, shoulda, coulda” after a race. However, the reality is that, without previous 200+ experience, my sleep plan was an educated guess. Hindsight is always 20/20! In the future, I would for sure choose to sleep for 2-3 hours earlier in the race, rather than crash and need to hibernate for 7 hours later on. An hour here and there wasn’t the way to go for me.

Dandelion taking a dirt nap during Cocodona 250.
Dandelion taking a dirt nap during Cocodona 250.
Most important course specific knowledge to know about the race

Do not rush on day 1. The first 37-50 miles are by far the crux of the race and features over a quarter of the vert! Also, if things go wrong don’t give up. Take the time to reset. The nice thing about 200s is that you almost always have time to recover and try again!

Aesthetics – Is it a pretty course?

One of the unique and amazing things about the Cocodona 250 course is that it travels through so many different ecosystems: from the desert of Phoenix to the high altitude, mountain town of Flagstaff. Running through these different environments and witnessing the subtle changes in gradual progression was an amazing experience. There is diverse beauty in every section of this course!

Difficulty – Is it a tough course?

YES! The 250-mile distance is within itself difficult. On top of that the race requires athletes to have a variety of different skill sets. The ability to tackle huge ascents, rocky terrain, technical downhills, rolling and runnable trails, heat and sun exposure, as well as cold tolerance are all requirements. Athletes must also carefully monitor their bodies so they get the right amount of fuel, hydration, temperature and sleep during their time on the course. There are a lot of moving parts and it’s very easy for a small problem to become a massive one over this distance.

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

Cocodona 250 is run by Aravaipa Running, an incredibly well regarded and professional organization. All Aravaipa events are outstanding, and everything was completely dialed in for this race!

Competition – Is there a strong field?

The men’s field was outrageously strong this year with all three of the first-place male finishers from the race’s inception competing along with some other highly notable elite level men. The women’s field wasn’t as deep, but it was still extremely competitive. Each year Cocodona 250 seems to attract an increasing number of big names from the ultra world!

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.

Registration was possible until about March in 2024. Registration for Cocodona 250, the 2025 edition, filled 10 days after the 2024 race ended! I’m unsure about hotels as I always camp, but Flagstaff and Phoenix are large cities and I suspect they always have some space available. Regardless, I think it makes sense to get things rolling for this race sooner rather than later because of all the planning that goes into executing a 200+ miler.

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

In the first 38 miles two water stations have a 1-liter water limit. This is one of the hottest sections of the course and athletes must have the ability to carry 4 liters for this section. I recommend carrying the 4 liters and restocking with the 1-liter allowance at these stations. You’ll want all that fluid! Otherwise, aid stations have all the normal staples –PB&J sandwiches, pretzels, chips, trail mix, candy, Oreos, pickles, cooked potatoes, granola bars, bananas, watermelon, gels– and most aid stations also had a hot “meal” option, especially later in the race. The hot options were mostly on the bland side which I appreciated. I wouldn’t have been able to tolerate high flavor that far into the race: I just needed fuel!

Weather and typical race conditions

It was a cooler year by normal standards for Cocodona 250. However, it is still the desert! In other words, the temperature soared during the day and plummeted at night!

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

During the day, I recommend wearing light colors and reducing sun exposure. This does not mean simply putting on lots of sunscreen! Think about wearing a large brimmed hat along with arm and/or leg sleeves to help limiting exposure. At night, things can really chill down and fatigue amplifies how cold you feel. A warm puffy jacket, gloves, pants, and hand warmers will help you stay cozy. Also, wear your bivy if you’re cold! Headlamps are a must: I prefer a waist light like the UltrAspire Lumen 850 or 600 over a headlamp. In my opinion, these lamps cast more light and give better contrast to the terrain than a headlamp. Don’t make navigating the course more challenging when you’re already exhausted! Finally, I like to use gaiters in the desert to protect from the plants and keep out the sand.

Spectators – Is this a friendly course for your friends?

Some aid stations were spectator friendly, but it is highly important that you read the rules regarding aid stations and parking to avoid getting DQ’ed!

How’s the Swag?

10/10! This might be the most swag I ever received at an ultra, and all products were high quality! Items included: backpack, tech shirt, sweat shirt, Flagstaff drink vouchers, Naak bar, Satisfy Hat, Spring Energy gel, and I’m sure I’m forgetting some things! Plus, of course, there’s a rad buckle!

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

Yes, I highly recommend this race to others who are willing to put in the time training and planning! 10/10!

Curious about 200+ mile races? Check out this article: 200 Miles and Beyond: Inside the World of Ultrarunning with Team RunRunner Rebecca Walker and Coach Greg Ottinger.

Dandelion Dilluvio-Scott is a Lander-based coach with Team RunRun. She is a multisport outdoor athlete, ultra-runner, and certified coach who loves collaborating with driven athletes who love to explore, train, and play outside.

Whitefish Marathon Race Report

Race: Whitefish Marathon

Runner: Jenny Windham

Race Date: 05/18/2024

Location: Whitefish, MT

Result: 5:49:12

Jenny at the finish of the Whitefish Marathon. PC: Mountain Life Photography
Jenny at the finish of the Whitefish Marathon. PC: Mountain Life Photography

3 Bests – What aspects of the race did you like the most?
  1. Beautiful mountain scenery – a nice blend of town and more rural/remote areas
  2. The town – Whitefish had a fun ski- and lake-town vibe about it
  3. Shops and restaurants were great for spectators, as well as post-race
Not so much – Aspects of the race that didn’t do it for you

There were quite a few hills during the race, but we knew this going in, and the added challenge made finishing that much more rewarding!
Unfortunately, there were only 9 port-a-potties at the start for all the runners in the marathon, half, and 5km, so this caused a long line. Also, the course marking could have been more consistent and frequent.

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

Not really weird, more so surprising is that there were no pacers, bag drop, or live tracking.

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

Part of it was luck: I didn’t feel any blisters until around mile 20, and also the temperatures stayed cool enough to be manageable and removed any stress about dehydration and electrolytes. The scenery was nice, from the open farm land to the Whitefish Lake State Beach, and the Big Mountain resort, there was lots to see. While the hills were a challenge, a highlight was the extra satisfaction of finishing, not to mention being able to keep going while others are walking as I’d paced myself well.

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

Don’t underestimate the hills! They don’t look very intense on the Whitefish Marathon course map, but when you have a bunch of them, and start to get fatigued, they really eat away your pace and energy. I intentionally saved my energy the first half to be able to use it the final half.

Lessons you learned that will help you next time around

Nothing really new for me personally. I know the area, so similar to a familiar road trip, it helps knowing what’s ahead, as well as reliving fun memories from other visits. If you have a chance to visit beforehand, or even just a couple of days, it might be good to drive the course roads, and also to pick out some areas you’d like to visit and relax at afterwards. The lines were long at the vendor area, so some friends of mine who ran the half and finished hours earlier, ended up driving home rather than sticking around.

Most important course specific knowledge to know about the race

While there were plenty of aid stations with friendly volunteers and course monitors, the course is much less marked from miles 14-26. At the half/full marathon course split, instead of spray painted arrows on the road, they began using stickers which were not as pronounced/obvious. The Whitefish Marathon course was a big loop for the first half, then a small out and back the next few miles, before a bigger out and back the last few miles. Only one lane of the road is blocked off for runners, so you need to be watching for traffic as well as any congested areas. There was a point by Logan Health where it was so packed that we struggled to fit within the one lane, and you had to weave around people or slow a bit to let oncoming faster runners pass by. At other times, you were the only one around, leaving me wondering if I was even heading the right direction; I used the strategy of continuing to run straight or stay on that road until I saw a sign saying to turn.

Aesthetics – Is it a pretty course?

Very pretty! There are also some residential areas which add variety to the course: this one has a bit of city, country, and some hills.

Difficulty – Is it a tough course?

26.2 miles is never easy, but I wouldn’t say this course is any more tough than most. That said, the hills can be character-building, especially if you don’t have any to train on in your area. The elevation isn’t too high compared to the surrounding town and region, but if you’re coming from lower sea level you’ll want to build more stamina into your training plan with whatever you have to work with.

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

Packet pickup was a breeze, and there was no line when I came. The course and vendors were all setup and race started on time. There was good communication ahead of race day, with updates on their Facebook or Instagram pages.

I found the results and photos on their Instagram page: I never received an email or notification. Overall, I’d give it a 9/10: not the best I’ve ever experienced, but everything was satisfactory and I’d run it again.

Competition – Is there a strong field?

Oh yes! The Whitefish Marathon is a Boston Qualifier, and the only one in the area, so there are thousands of participants. The popularity of this race has been exponential within the last few years, and runners visit from near and far. Most running in this area is on the trails, add to that the other adventurous sports nearby like skiing, snowshoeing, cross-country skiing, hiking, kayaking, camping, and it’s a pretty fit crowd.

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.

Book any hotel and airfare as soon as you plan to register. The hotel I wanted to stay at to be close by to the race start was booked since December (for a late May race) when I checked. Lots of people come to the area during the spring, excited to get out and adventure!

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

Just water and Hammer products (gels and Heed electrolytes) at the aid stations. Personally, I prefer a different brand of gels and electrolytes, so I was sure to carry that. I also brought pickle juice, which really helped between my electrolyte and gel fuel breaks. If you have coconut water or your favorite recovery drink/protein bar/snack in your vehicle, that also can be nice for post-race. I had to drive myself home afterwards, and when you’re tired and sore, having something to eat and drink in your car is advisable to ensure that you have enough energy and extra water to get home!

Weather and typical race conditions

It can be a mix! On race day this year it was chilly in the early morning, warm and sunny a couple hours later, then drizzling and overcast at the end. Certainly prepare for all conditions: bring layers, as you would any spring day out.

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

Bring a range of clothes: hoodies and any gloves, buffs, hats or headbands, arm sleeves for morning. If you have a family or friend, you can have them meet you somewhere to hand them off later. I just brought a hoodie and tied it around my waist. I carried a water bottle and wore a running belt; some prefer to wear a vest or hydration pack. As always, practice with different things to find what you prefer. At the aid stations, I’d get a cup of water and fill up my small water bottle, then drink the rest and continue on. Think about your plan for aid stations ahead of time.

Spectators – Is this a friendly course for your friends?

Very! There are no road closures and it’s not too crowded for parking or meeting up.

How’s the Swag?

Minimal, but I’m not a huge swag fan. The t-shirt was soft fabric, and the same color for the Whitefish Marathon, Half Marathon, and 5km races. The medals were nice though. Aside from the bib and some Hammer fuel samples, that was about it: nothing over the top here in Montana, we prefer it that way! 🙂

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

If you’re looking for a road marathon in the area, the Whitefish Marathon is the only one around unless you wait until the Fall.

Got the marathon bug like Jenny? Check out this article: “How to PR in the Marathon“.

Sun Mountain 50K Race Report

Race: Sun Mountain 50K

Runner: Rohit Eipe

Race Date: 05/18/2024

Location: Winthrop, WA

Result: 9:57:12.9 https://chronokeep.com/results/sun-mountain-50/2024/570

Strava Activity Link: https://www.strava.com/activities/11443014175

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

  1. Scenery – the mountain vistas, meadows of spring flowers; the area makes me want to leave the city and retire there!
  2. Trail conditions – generally pretty easy trails without too many roots or rocks. The course is singletrack trail for most of the race, with some wider sections.
  3. Aid stations – while they could be better by having consistent items at each aid station and publishing precise lists of what to expect ahead of time, the aid stations were well staffed, well stocked, and full of friendly race support. Having drop bags at each aid station made it so that I could changes socks often, change shoes for road and trail sections, carry less food and water with me, have my specific preferred fuel – so kudos to the race folks on organizing these well and getting everything right here.
  4. Weather – it was pretty wild at altitude, which made things harder, but it was cool and generally good running weather… plus the hail certainly made for a good story!

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

Overall race organization – the organizers of the Sun Mountain 50K and the weekend’s other races changed the course after months of my (and probably many other folks) emailing them to understand what the course was, which meant I didn’t know what I was training for. Eventually they added 10 miles of pavement – which I had mixed feelings about personally given I was expecting a trail race. I’m so used to road running and was looking forward to the added challenge, but those extra pavement miles made the race much more doable for me in the end. I could see this being very annoying for other folks set on a trail run too.


Weather – I got hailed on at altitude for about 6-7 miles, which in fairness we were warned about. In the end, it was actually kind of fun, but I can see how this isn’t everyone’s cup of tea. You also can’t control for that though.

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

Definitely the weather! There is always a huge variation based on altitude primarily, and May is also shoulder season so it could be hotter or cooler depending on the year. For me, on the day it went from sideways hail to light/heavy rain to sunny and baking sun: basically all four seasons in one day!

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

Finishing – I’d DNF-ed at a 50K 7 years prior, so for me this was a grand f-u to the universe and I’m stoked to have finished! Spite is the best motivator!
The scenery was also a highlight, as I mentioned about. The town of Winthrop had a really nice vibe to it as well.

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

Use the drop bags and carry less stuff! And for me, using poles was a good tool to take a ton of weight off my legs and made it possible to finish, so others could consider that too.

Lessons you learned that will help you next time around

I think I left a fair bit of energy on the table. I ran the last mile or so quite fast in the end, so I really should have sped up more on the road downhill at a bare minimum. I’d say the same for the gentle trail downhills: I should have pushed harder on those.

Also, my watch was in a mode that auto-paused the workout while I was at one of the aid stations for a good 7-8 minutes, resulting in a difference between chip time and my watch’s timing. I need to turn that feature off for races.

Most important course specific knowledge to know about the race

The course is mostly single track trail, but, based on permitting difficulties, it looks like road sections may continue to be a part of this race in the future. While for the 50K or 50M this isn’t such a big deal, it is a bit of a downer for the 25K if you end up running 10 miles of road and only 5-6 miles of trail. Be mindful that the aid stations are well spaced out, so use them. And remember that the weather can vary a lot based on altitude and luck of the draw!

Aesthetics – Is it a pretty course?

Very much so, one of the nicest courses I can remember!

Difficulty – Is it a tough course?

I didn’t think the Sun Mountain 50K course was super difficult, but there was a moderate amount of elevation for the distance. The singletrack trail meant you had to pay attention somewhat. There were very few steep sections, and even those were relatively mild.

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

Yes – except for the months leading up to the race with the permitting and course mess.

Competition – Is there a strong field?

I’m at the back of the pack here so I have no idea!

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.

Hotels and Airbnb’s probably fill up quite quickly, so book early.

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

Good on the whole, but they could be improved by publishing precisely what will be at aid stations ahead of time and sticking to it. I did discover peanut butter and pickle wraps, which were weird and delicious!

Weather and typical race conditions

As you’ve read above, expect widely varying weather! There could be snow and hail at the higher altitudes, and rain is very likely at some point.

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

Poles are good but not really necessary. And I feel like pretty much everyone was running in the Hoka Mafates, so perhaps a shoe worth checking out for this race.

Spectators – Is this a friendly course for your friends?

Not this year based on the big changes to the course, and there was no racer crew support. This was a huge bummer.

How’s the Swag?

Not great. T-shirts were available for purchase but I didn’t buy one.

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

I’d give the Sun Mountain 50K 4 out of 5. It could be 5 with better organization.

Looking for your next goal race like Rohit? Check out this article: “How to Choose your next Goal Race“.

Race2Adventure: Life-Changing Running Adventures

by Team RunRun Coach Brian Lettner and all pictures by Luciana Smania

Brian has raced around the world thanks to Race2Adventure’s life-changing running adventures. Directed by Merritt Hopper, Race2Adventure offers a unique concept that combines running with travel and exploration. Brian is one such Race2Adventure enthusiast who has been on multiple trips and shares why in this blog.

Brian Lettner on Race2Adventure

Sights from a Race2Adventure run

Nine days. Eight nights. An adventure to remember. An adventure for runners of all levels.

Brian on a Race2Adventure trip

I first heard of Race2Adventure through an email promotion in 2018. Noticing that this trip was right after my college graduation, I convinced my brother to go with me as a graduation present. The rest is history. I have been on four Race2Adventure trips now – Ireland, a Danube River Cruise through four countries in Europe, Norway, and Italy – with plans to go to Scotland in the summer of 2025.

How Race2Adventure works

What made it such an easy choice back in 2018 was the fact that Race2Adventure plans everything for you! In four simple steps – pay a flat fee, get your airline tickets, pack your bags, bring some extra money – you are all set. They find the best spots to stay, arrange transportation, plan cool activities, and most importantly, take you to the most epic locations.

Meeting new people: concerns of an introvert

However, Race2Adventure isn’t all about the views or the food or the little trinkets you buy along the way, it’s about the people. Merritt Hopper is your host, and he and his staff are some of the best people you will ever meet. The same goes for your fellow runners/adventurers. I have made some amazing friends on my four trips with Race2Adventure, and I believe you can too.

You might be saying to yourself that you’re an introvert. I would never make friends like that. Well, news flash, I am an introvert myself! That’s how easy it is to make friends on these wonderful trips and make the memories even more meaningful. Merritt asks everyone on the first night how many trips everyone has been on. At least half of the people raise their hand that this is their first Race2Adventure trip. So, bring a friend, family member, or go by yourself – just remember to make an effort to talk to the person next to you on the bus and to sit with someone new during meals. You never know, you might be running another race with them in the future or helping crew them at The Moab 240 (true story of mine). 

Oh, the places you’ll run!

Lastly, I want to get to one of the best parts of these trips…the racing. Merritt and his staff plan these trips years in advance, scouting the country (or countries) for the best spots to run. We are talking forests, mountains, oceans, and lakes. Add to that the Olympic ski jump and Atlantic Ocean Road in Norway. Even running through the streets of Pisa, Italy, plus many many more beautiful, and breathtaking spots. No matter your ability, these races and travel experiences will blow any other running event you have ever done out of the park.  

Now, I could go on and on about the details and memories I have of my past trips, and I am happy to either help you by coaching you for an upcoming trip or telling you more about my experiences (feel free to reach out). All I am saying is to give Race2Adventure a shot if you can. You will have some amazing memories, potential new friends, and grow in ways you never realized you could. I honestly can’t think of any better way to visit a new country!


Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He can help runners fit training into an already busy lifestyle, as well as help with menstrual training.

10 Tips for Injury Prevention in Runners

by Ruby Wyles

Running is not just a sport; it’s a way of life for many enthusiasts. Am I right?! Whether you’re a seasoned marathoner or just starting your journey as a runner, staying injury-free is crucial to enjoying the sport and achieving your goals. While pushing your limits and striving for new personal bests is exhilarating, it’s essential to prioritize injury prevention to maintain long-term health and performance. Read on for 10 top tips for injury prevention in runners to help you stay healthy and keep training and racing strong.

Understanding Common Running Injuries:

Before diving into tips for injury prevention, it’s essential to understand the most common injuries that affect runners:

1. Runner’s Knee (Patellofemoral Pain Syndrome): Characterized by pain around or behind the kneecap, often exacerbated by running downhill or downstairs.

2. IT Band Syndrome: Inflammation of the iliotibial (IT) band, causing pain on the outside of the knee or hip.

3. Shin Splints: Pain along the shinbone (tibia), which is commonly the results of overuse or improper footwear.

4. Plantar Fasciitis: Inflammation of the plantar fascia, causing heel pain, especially with the first steps in the morning.

5. Achilles Tendinitis: Inflammation of the Achilles tendon, typically resulting from overuse or tight calf muscles.

Now, let’s delve into strategies to prevent these and other running-related injuries.

10 Tips for Injury Prevention:

1. Gradual Progression

Avoid the temptation to increase mileage or intensity too quickly. Instead, gradually build up your mileage and intensity to allow your body to adapt and reduce the risk of overuse injuries.

2. Proper Footwear

Invest in a good pair of running shoes that provide adequate support and cushioning for your foot type and running style. A 2015 study titled “Running shoes and running injuries”, amongst other research, suggests that the shoe that feels most comfortable to you is actually the best when it comes to reducing your individual risk of injury: trust your gut, well, your feet! Additionally, replace your shoes every 300-500 miles to ensure optimal support and shock absorption.

3. Nutrition

Underfueling is one of the biggest causes of injuries. No matter your size or body composition goals, fueling before, during (when workouts exceed 60 minutes) and after workouts is essential, not only to optimize your performance, but also to give your body the building blocks it needs to repair itself: training breaks down the body, nutrition allows the body to build back stronger. Check out this article for more practical advice.

4. Cross-Training

Incorporate cross-training activities such as swimming, cycling, or strength training into your routine to improve overall fitness, strengthen supporting muscles, and reduce the risk of overuse injuries.

5. Stretching and Mobility

Prioritize flexibility and mobility exercises to maintain proper range of motion and prevent muscle imbalances. Focus on stretching the calves, hamstrings, quadriceps, and hip flexors regularly.

6. Strength Training

Incorporate strength training exercises targeting key muscle groups involved in running, such as the core, glutes, and hip abductors. Stronger muscles provide better support and stability, reducing the risk of injuries, as well as better performance!

Strength training is an important way to prevent many injuries. PC: Dave Albo
Strength training is an important way to prevent many injuries. PC: Dave Albo
7. Rest and Recovery

Listen to your body and incorporate rest days into your training schedule. Additionally, aim for 7-9 hours sleep per night too. Adequate rest allows your body to recover and repair, reducing the risk of overuse injuries and burnout.

8. Proper Warm-up and Cool-down

Always start your runs with a dynamic warm-up and/or gradual increase in pace to prepare your muscles and joints for exercise. Likewise, finish your runs with a proper cool-down and stretching routine to aid in recovery and prevent stiffness. This doesn’t need to be complicated, try some leg swings, squats, lunges, and ankle circles.

9. Listen to Your Body

Pay attention to any signs of pain or discomfort and address them promptly. Ignoring minor aches and pains can lead to more serious injuries down the road. When in doubt, seek guidance from a qualified healthcare professional such as a PT or physiotherapist, sports doctor, etc.

10. Supplements

While your diet alone should help you meet most of your nutrition needs, certain supplements may be effective at maintaining the health of your muscles, bones, joints, tendons, and ligaments. These include: vitamins C and D, calcium, magnesium, iron, omega-3, collagen, and protein supplements. Don’t supplement blindly, and always consult a medical professional first.

TL:DR

Injuries are a common and unfortunate part of running, and while they can’t always be avoided, there are ways to increase your odds of long-term success and enjoyment in running. Trying to tick off all 10 tips immediately may seem overwhelming and unrealistic, instead, focus on one this week, and add another each week. By implementing the top tips for injury prevention in runners outlined in this guide, you can minimize your risk of injury and stay on track to achieve your running goals. 

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

A Guide To Masters’ Running

by Team RunRun coach Tammy Cumo

You’re as old as you feel, right? Maybe. But the physiological aspects of aging, unfortunately, are more than just a state of mind. Do not despair though, not only can you (and should you!) remain active, but, this guide to masters’ running will show how, with a few tweaks and a bit more patience with your body, you can still actively train and chase goals into your golden years.  

Coach Tammy's guide to masters' running

Rewind time for a minute.

As a younger athlete, you may have felt invincible. Who says you cannot increase mileage by more than 10% at a time? Why can’t runners just run? Too much too fast too soon—come on!  Throwing caution to the wind may not have gotten you in trouble in your twenties, but as a masters athlete, those risks are far more likely to end up in injury or otherwise just be harmful to performance.  

Here are Team RunRun Coach Tammy Cumo’s 4 pillars for running happy and healthy into your 40s and beyond:

1. Strength training 

One of the biggest issues masters runners need to comprehend is that there is a reduced margin for error. Winging it is no longer a viable option. To that end, strength training should be non-negotiable as a masters runner.  

One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function. Muscle mass decreases approximately 3–8% per decade after the age of 30. This rate of decline is even higher after the age of 60. Among other hormonal and metabolic impacts, loss of muscle loss leads to reduced running economy.

However, we can counteract that muscle loss via heavy strength training, allowing you to maintain a similar running economy and endurance performance into your later years, which is why this is first in our guide to masters’ running. In addition to maintaining muscle mass, strength and function, weight training is essential for bone health and injury prevention, something especially important for masters women.

If you have a fancy gym membership, great. But if you don’t, no worries as there are many affordable ways to perform strength training, including using dumbbells, resistance bands, or your body weight. That said, as you progress, you’ll need some heavier weights to get the full benefit of your training.

Strength training tips:
  1. Warm up with some dynamic stretching or light cardio exercise.  
  2. Pick weights that are challenging, but that you can complete 10-15 reps to start.  
  3. Work your way up from one set to three sets, and increase the weight or resistance as you adapt.  
  4. Be consistent. You don’t need to spend hours on strength training but getting into a regular routine at least twice a week will make a big difference.
  5. Keeping the hard days hard, and easy days easy. This may mean strength training after your running workout. 
  6. When choosing exercises, focus on large muscle groups to get the biggest bang for your buck. Machine exercises may initially help you with the movement pattern and make sure you are engaging the right muscles, but it is also important to add in standing exercises that challenge your stability and balance.   
  7. Focus on the lower body and core, but don’t neglect your upper body either, since your arm swing also powers each stride.  
Runners doing strength training. PC: Dave Albo
Runners doing strength training. PC: Dave Albo

2. High intensity training

In addition to strength training, there is evidence that bouts of higher intensity exercise are especially beneficial for masters athletes. One reason is the link between high intensity exercise and the body’s secretion of human growth hormone (hGH). A 2005 review article by physiologists William Kraemer and Nicholas Ratamess examined almost two hundred scientific studies to uncover the relationship between exercise and hormone levels in the blood, and found four major factors: workload, intensity, duration, muscle mass. Other studies have shown that an exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH, with effects lasting for up to 24 hours. 

Why is hGH important?

Human growth hormone (hGH) is a naturally occurring substance in the body that aids in building and maintaining muscle, among other things. It is so potent that athletes –albeit illegally– dope with synthetic hGH to further increase their muscle mass. However, through high intensity exercise, you can encourage your body to produce more naturally, reducing some of the deleterious effects of aging.

*A word of caution, however, if you are not accustomed to high intensity training, you cannot jump right into it. Work with your coach or a trainer to progress your training to a level that your body can tolerate this type of stress.

Eat more protein!

3. Protein

Add protein to your diet.  

Everyone needs protein, but as you age, your body requires more protein to maintain your muscles, and even more if you are adding in or increasing your strength training. Protein powders and supplements are fine as just that, supplements, but most of your intake should be from lean meat, poultry, fish, eggs, low-fat dairy, lentils, beans and other whole food sources. Most athletes, and most people for that matter, take in far less protein than they should. I encourage you to work with a registered dietician that can tailor your specific needs according to your history and lifestyle. Nutrition as a whole is a critical component to performance and recovery at any age!

4. Recovery

As you age, your body likely will need more time to recover from those harder workouts. That doesn’t mean you shouldn’t do them, but it does mean you need to plan smarter. These small tweaks, in addition to the points outlined throughout this guide to masters’ running, can make a big difference with how you perform and how you feel while performing.  

Recovery considerations for masters runners:
  1. Longer rest time between intervals.
    • Maybe you previously ran mile repeats with 2 minutes rest between, as you age you might bump that up to 3 or 4 minutes.
    • Alternatively, swap out jogging recovery for walking or standing.
  2. More days between hard effort workouts.
    • Instead of a traditional 7-day microcycle with perhaps 2 full easy/ off days between workouts/ long runs, consider a 10- or even 14-day cycle where you have 3 or 4 full easy/ off days between to accommodate more recovery.
  3. Pay attention to your nutrition, hydration, sleep, and self-care.
    • Soft-tissue release with tools like foam rollers, mobility balls, and compression bands, as well as regular stretching often are skipped for lack of time or patience.  But these become critical components to allowing your body to move without restriction, and keeping you on the roads or trails..

Running as a masters athlete can be a healthy and fulfilling way to remain active in your later years. If you are already doing all of the things mentioned in this guide to masters’ running, that’s great! If not, there’s no better time than the present to build in these good habits so that you can remain positive, and know that you can achieve your running and athletic goals at any age!

Tammy Cumo is an Albany-based running coach with Team RunRun. She specializes in working with runners on the roads from the 5k up to the marathon, and with a personal training background, Tammy can offer insight into what strength training, mobility and stretching can help to nab that elusive PR.

200 Miles and Beyond: Inside the World of Ultrarunning with Team RunRunner Rebecca Walker and Coach Greg Ottinger

by Ruby Wyles

A few weeks back, we received a race report from Team RunRunner Rebecca Walker that said something along the lines of: ‘I hopped in a 200 mile race, it was fun, wasn’t my fastest or my slowest’. Rebecca’s nonchalance suggested that running super long distances was a relatively common affair for her, and I had to learn more!

Rebecca running 200 miles and beyond at the 2023 Cocodona 250. PC: Anastasia Wilde
Rebecca wading through a creek during the Cocodona 250. PC: Anastasia Wilde

Meet Team RunRunner Rebecca Walker and Coach Greg Ottinger 

Coached by accomplished ultrarunner and Team RunRun Coach Greg Ottinger, the pair have been working together for two and a half years and counting. As mentioned, coach Greg is no stranger to 200 mile races or back-to-back ultras, himself targeting the Triple Crown of 200s this summer, which involves running three 200-mile races over four consecutive months! With over 200 Team RunRun coaches to choose from, it’s no coincidence Rebecca and Greg seem to have the perfect coach-athlete match.

According to UltraSignup, in little more than 10 years, Rebecca Walker has 82 ultras to her name, including seven 200+ mile races, which had her running for up to 5 days at a time! Yep, 5 whole days, over 121 hours to be precise! Interviewing Rebecca, I thought I’d start with the obvious question I’m sure we’re all wondering: why? What draws you to these super long events, and why do you keep going back for more?!

Rebecca: “Historically, I chose my races based on places I wanted to visit. My first 200 mile run was the Tahoe 200, which I remember seeing advertised and thought I would like to do it someday. At the time, you had to have completed a mountain 100 mile qualifier race beforehand, so I wasn’t able to enter Tahoe 200 until the prerequisites were met. After completing that one successfully, I realized how much I appreciated the variability of these events, as well as the slower pace – being a slower runner, this was important to me!”

Balancing ultra training with life

As superhuman as Rebecca’s ultrarunning exploits seem, she isn’t a full time runner focused solely on the eat-sleep-train priority triplet that many professional athletes are. Instead, Rebecca balances a full time job in the legal field with family life as a wife, mom to an active teenage girl, plus two cats and dog too! Not your typical husband-and-wife duo, the pair bond over their love of ultras, and actually ran the Moab 240 together for their honeymoon!

So what’s Rebecca’s secret? How can she possibly excel at these ultra ultra distances with so much other life to balance?

Rebbeca: “Greg [Ottinger, her TRR coach] has been AWESOME working with my schedule, and we’re flexible with moving workouts around. My husband typically runs with me on the weekends, but the weekday stuff is all me.”

“Training for 200 milers is not too much different than 100 mile training. Under Greg’s guidance I now run 5 days a week (vs the 3-4 I used to do): 3 runs are usually Z2, easy training; 1 day is typically speedwork and/or hills depending on whatever race I have coming up; and the other day is a long run. Saturdays are always my long days, involving either a progression run if I’m training for something flat, but usually I go on a time-based adventure run in the foothills/mountains.” 

Add to that Rebecca’s one day per week of strength training, and training for 200 milers seems almost manageable…?! Rebecca adds: “I just do what I’m told”, not overcomplicating her running, and leaving the X’s and O’s of training science to her coach Greg, a job he readily accepts. 

Greg: “As a coach, navigating Rebecca’s race calendar is akin to orchestrating a symphony of commitments, aspirations, and relentless determination. Hailing from the frosty climes of a region that could freeze a San Diegan’s bones, Rebecca juggles the roles of a dedicated runner, nurturing mother, driven professional, and even a devoted dog mom. It’s a balancing act that requires precision planning and adaptability, a task I undertake with both awe and admiration.”

Another 200 mile run

As a runner with a coach myself, I believe this is one of Rebecca’s, and most athletes’, secrets to success: enjoy your running, don’t overthink it, and outsource the programming to an expert, like our band of Team RunRun coaches!

If you want further proof of Rebecca’s mortal and measured approach to training, consider that when the weather is close to freezing she simply doesn’t run. Instead of toughing it out in miserable conditions, or making up mind-numbing miles on the treadmill, Rebecca opts for extra recovery over trying to prove her toughness in training, a fallacy that almost always backfires. Despite preparing to race through all hours of day and night, in all kinds of sleep-deprived, underfueled,and fatigued states, again Rebecca doesn’t make training harder than it needs to be, not losing sight of the fact that running should be (at least most of the time) enjoyable! 

Rebecca: “I don’t night run [in training], but I do vary the terrain and elevation, running on dirt roads and trails near my house in Colorado.”

Greg: “Preparing for the rigors of ultrarunning demands a holistic approach that transcends mere mileage. Rebecca’s training regimen revolves around building a robust aerobic base, with 90% of her workouts dedicated to aerobic efforts, Heart Rate Zone II. We prioritize consistency, honing her ability to endure the relentless demands of multi-day races.”

Rebecca’s year-round race schedule means that she is constantly in training mode, save for a taper week prior and recovery week post race. 

Greg: “When it comes to setting race goals, Rebecca is quite candid. Whether she’s eyeing a podium finish, leisurely adventure with friends, or simply seeking the joy of crossing the finish line, each race serves a distinct purpose. If it’s a “fun 50,” we integrate it into her routine without the customary taper, allowing her to enjoy the experience without compromising her overall progress or risking injury.”

Without big swings in her mileage, plus her incredible ability to endurance and recover from these long distances, Rebecca maintains an impressive baseline fitness that allows her to race frequently and avoid injury. She reminds us all that the key to any and all running success is consistency, not hero workouts or huge increases in mileage leading into race day; Rebecca, with help from her TRR coach Greg, has found a sustainable level of training for her body and life demands, that she is able to repeat year-round. Now that is the not-so-sexy secret to success!

Running fundamentals: fueling, sleep, and recovery

Fueling, a critical element of any ultrarunner’s performance, is another of Rebecca’s strengths, and she is gifted with an iron stomach that allows her to “eat whatever is available at aid stations”. She jokingly refers to herself as a “trash panda”, recognizing that she is “in the minority of folks who don’t have issues with fueling”. During long training and race days, Rebecca fuels consistently, always carrying extra snacks to ensure she’s never running close to empty. 

It’s not just fueling that Rebecca’s dialed in, running through extreme fatigue and sleep deprivation appears to be another one of her skills. Whether honed through parenthood, a highly caffeinated lifestyle, or a rare genetic ‘I-will-run-on-no-sleep’ predisposition, if the princess and the pea is on one extreme, Rebecca is on the far other!

Rebecca: “I can get through night one fine without sleep now that I have nailed down a good caffeine plan. After that first night though, I tend to have issues falling asleep, but taking some time off my feet at aid stations even when I can’t sleep helps. Over time [as Rebecca gets further and further into a race, becoming more and more fatigued] I can usually get about an hour’s sleep at an aid station, as well as 5-10 minute trail naps! If the terrain permits, I’ll just lie on the side of the trail, or sit up against a tree; other times, just closing my mind will usually be enough to keep me going for a few more hours.”

Much to my surprise, and in part credited to great nutrition and smart training, alongside honest communication with her coach, Rebecca isn’t bed-bound for weeks following her epic adventures, and instead is an advocate for the ‘motion-is-lotion’, ‘movement-is-medicine’ paradigm.

Rebecca: “Hydration and sleep are so important, and I aim for 8-10 hours a night the first few days after a big race. I am a huge fan of active recovery. I still take my dog for walks (usually a few miles at a time) and I have a treadmill desk that I walk on while working.”

Greg: “Navigating the aftermath of ultramarathons requires a keen understanding of the body’s signals and rhythms. Listening to her body becomes an art form, as we interpret its subtle cues and adjust our approach accordingly. Rebecca is always clear with her progress and we adjust each week accordingly.”

Rebecca during her Tahoe 200 "honeymoon".
Rebecca during her Tahoe 200 “honeymoon”.

Ultra racing: highs, lows, and 200-mile memories

A seasoned ultrarunner with over 100 results to her name, I asked Rebecca a very difficult question: what her favorite race has been so far.

Rebecca: “Tahoe 200 will always be very special to me. I ran when it [the course] was still a loop around the lake, and it was just so surreal to be going for this huge, unknown distance. Cocodona 250 was also a wonderful event with very diverse environments” as runners traverse from the desert and cacti in Phoenix up to the mountain town of Flagstaff, with its fir trees and cooler temperatures.

Full of positive regard for these super long races, I imagined there must also be significant challenges and low points that are just par for the course. Yet again, I was surprised and in awe of Rebecca’s response. 

Rebecca: “I don’t typically encounter many issues in training, unless it’s weather related or to do with personal things going on outside of running. I am, and always have been, a slower and low mileage runner, but that doesn’t derail me or make me “get in my head.”

That said, races can be a stressful experience for Rebecca, with race cutoffs never far from her mind. Even in the face of uncertainty, she remains remarkably undeterred, reminding us all to continue to chase big goals no matter how unlikely they may seem!

Rebecca: “I know I can complete these distances, but am I fast enough to make cutoffs? Sometimes yes, sometimes no, still I never regret going for big goals.”

Working such an ambitious and motivated athlete comes with its own set of challenges, as Greg attests to, but he, like Rebecca, sees them in a very positive light.

Greg: “Coaching Rebecca is a rollercoaster of exhilaration and anticipation, characterized by the electrifying unpredictability of her ambitions. From impromptu 100 mile races, to last-minute decisions to pace a friend across unforgiving terrain, Rebecca’s spontaneity keeps me on my toes. Yet, amidst the whirlwind of uncertainty, her commitment to the process remains a true inspiration.

The ease of coaching Rebecca lies in her work ethic—a pursuit of excellence that leaves no room for excuses or shortcuts. She embraces each challenge with resolve, transforming obstacles into opportunities for growth.”

I finished off digging deeper into her race highlights, and again, the pure joy she has for running –running very long distances at that– shone through.

Rebecca: “All my ultras are victories! Tahoe 200 being my first; Moab 240 [Rebecca’s ‘honeymoon’] for not pushing my new husband off a cliff (haha, just kidding!); Bigfoot 200 for being the most technical and challenging of any 200 I’ve done; Cocodona 250 – I was a DNF the first time around, then went back for redemption in 2023 and had an awesome experience; and, most recently, the Southern States 200, a race I completed without crew or pacers, barely recognizing anyone on the start list, made for a fun and novel challenge in and of itself!”

At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.
At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.

Top races for new ultrarunners from Team RunRunner Rebecca Walker:

100K (62 miles) distance

  • Rebecca recommends the Black Canyons 100K for its non-technical nature, great organization, and community spirit. In her words: “it’s large enough that you’ll never be alone on the trail”.

100 miles distance

  • The Lean Horse Ultra in South Dakota and the Javelina Hundred in Arizona come top of Rebecca’s list. The two race courses are non-technical, runnable trails, and the events as a whole are a lot of fun for both runners and crew!

200+ miles distance

  • “Amazing in different ways”, according to Rebecca, these long ultras are so varied. Cocodona 250, a race that takes runners from Phoenix to Flagstaff, AZ, has quickly become one of the most highly rated and popular events. 
  • Another great beginner-friendly ultra is the Cowboy 200 in Nebraska. Rebecca highlights its “flatter and less technical nature”, and a course that is very crew accessible with good phone service throughout.

Advice for new ultrarunners from Team RunRun Coach Greg Ottinger:

I asked seasoned ultrarunner and TRR coach Greg Ottinger to share some words of wisdom for ultra-curious folk, and what I received was something quite prophetic, not to mention poetic! (Greg, if you fancy a career change, or get bored of running 200-milers, I’d take you on as a TRR staff writer in a heartbeat!).

Greg: “To aspiring ultrarunners, I offer a simple advice: dare to dream, but do so with deliberation and respect for the journey ahead. Embrace the unknown, but temper enthusiasm with wisdom and experience. Seek guidance from seasoned veterans, whether it be through mentorship or the counsel of a trusted coach. And above all, trust in the resilience of the human spirit—to endure, to overcome, and to transcend the limits of what is deemed possible.”

Oregon crest 100 miler

What’s next for Rebecca and Greg?

Unsurprisingly, Rebecca’s mind and body are already preparing for the next challenge: a relatively achievable –only by Rebecca’s standard that is!– series of 100 mile races this summer. Fear not, Rebecca’s 200+ mile days are far from behind her! In fact, Rebecca has her sights set on the Arizona Monster 300, a 309 mile run through the desert of Arizona. And before you ask, yes, I’m equally confused by the race director’s dishonesty: I mean, if runners are already covering 300 miles, why keep the extra 9 miles a secret?! 

As for coach Greg, he’s in the thick of training for the Triple Crown of 200s, running three 200-mile races in so many months this Summer, along the way inspiring more runners to give ultras a try!

If you’re curious about ultrarunning and the training it takes to run long distances, check out our group of Team RunRun coaches and filter for ultra and trail specialists.

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

Balancing Your Training

Tips For Runners With A Life Away From The Trails

by Team RunRun coach Laurie Porter

Trail running is a sport that requires dedication, discipline, and a lot of hard work. For those who have a passion for running long distances through rugged terrain, the challenge of balancing your training for trail races with family, work, and life can be quite overwhelming. That said, with proper planning and support, it is possible to find a healthy balance and pursue your trail running goals without neglecting other important priorities. No matter what race you have coming up, balancing your training with life demands can be very challenging to say the least.

Ultimately, there are only 24 hours in a day, which is why it is essential that you maximize the time you have available to prepare for races: these tips will help you do just that. The Beast of Big Creek 14 miler and 5 miler mountain races to the summit of magnificent Mount Ellinor in the Olympic Mountains are set for August 3rd! Will you be ready?

Laurie's daughter Georgia effectively balances her training to prepare for races.

5 tips to help you balance your training with other priorities:

1. Effective time management. 

    Allocate specific time slots for training and stick to them as much as possible. This may require waking up a bit earlier in the morning, running during lunch breaks, or perhaps after work, but it is essential to make running a priority. By incorporating training into your daily routine, you can ensure that you are consistently making progress towards your running goals.

    2. Communication with and support from your loved ones. 

      Have open and honest conversations with your family about your running goals and the time commitment it requires. Gain their understanding and support by sharing with them why trail running is important to you and how it contributes to your overall well-being. Involving your family in your running journey can create a sense of togetherness: encourage them to join you for short runs or cheer you on at races. Who knows, maybe they will catch the running bug if they haven’t already! Read how running became a family affair for coach Laurie, her husband and children.

      Running is a family affair for coach Laurie Porter: here is her daughter Georgie on the trails.

      3. Find a work-life-training balance that allows you to perform well in both areas. 

        Consider a conversation with your employer about creating a flexible work schedule or finding ways to incorporate physical activity into your workday. Believe it or not, this isn’t all that idealistic! Many companies recognize and promote the importance of employee health and wellbeing, and may even provide facilities to exercise during breaks. Taking advantage of such opportunities can help you stay active and focused on your training goals while still fulfilling your work responsibilities. That said, this is not an option for all occupations unfortunately. 

        4. Take care of your overall well-being. 

          Where possible, ensure you are paying attention to your stress levels, diet quality, hydration, and sleep, as well as making time for family and friends. Adequate sleep and a healthy diet provide you with the energy and strength needed to tackle your training runs while juggling your other responsibilities. Additionally, finding ways to relax and destress, such as practicing prayer, meditation or yoga, can help you maintain a positive mindset and avoid burnout.

          5. It’s not about perfection, rather about making smart choices and priorities. 

          Georgia Porter running trails: an example of someone balancing training with the rest of her life.

            Some days, you may have to adjust your training or skip a run altogether due to unforeseen circumstances. Remember, unexpected things pop up from time to time for everyone, and it is important to be flexible and forgiving with yourself and others during these times. Life is full of ups and downs, and it is okay to prioritize other aspects over trail running. In addition, by maintaining a positive attitude and adapting to the challenges that come your way, you can achieve a healthy balance between family, work, life, and trail running.

            TL:DR for balancing your training

            Balancing your training for trail races with family, work, and other life demands is undoubtedly a challenge. However, with effective time management, open communication, and a focus on overall well-being, it is possible to pursue your running goals while still fulfilling your other responsibilities. Remember to relax, be flexible, forgiving, and patient with yourself and others as you navigate this juggling act. With determination and perseverance, you can strike the right balance between your love for trail running and your commitment to your family, work, and life.

            Coach Laurie Porter


            Laurie Porter is a Portland-based running coach with Team RunRun. She is passionate about helping runners improve their skills, both youth and adults, as she’s well-versed on the track and on the roads, from 800 meters to the ultra marathon.

            Jim Thorpe 7 Miler Race Report

            Race: Jim Thorpe Area Running Festival – 7 Miler

            Runner: Hannah Breedlove

            Race Date: 04/28/2024

            Location: Jim Thorpe, PA

            Result: 1:07:48

            Strava Activity Link: https://www.strava.com/activities/11122963713

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

            1. The train – the 7 miler start was accessible by a scenic train that drops you off 7 miles from the finish. Marathon runners (and I think half runners the day before, but can’t speak to it since nobody in our group ran the half this time) could also take advantage of the train, but had other options available. Riding the train through the Lehigh Gorge State Park just after sunrise on the way to the race start was a really cool experience.
            2. The race director – it’s a pretty small race, but you could tell they put their whole heart into it. I had to transfer from the marathon to the 7 miler, and the race director was so helpful. We ended up running into him at lunch on Saturday after they finished up the half marathon, and he was just a really cool guy who clearly loves his community.
            3. Jim Thorpe – what a cool town! It’s a small, historic mountain town a little over an hour outside of Philadelphia, and it was so nice. The race had three restaurants and cafes involved in the weekend where runners could get discounts, and the two we went to were amazing!
            The start of the Jim Thorpe 7 miler

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

            The bathroom situation – it’s not the race’s fault. The nature of the course is that it’s a point to point, net downhill, along a rail trail. Really cool! But few access points (and even fewer accessible by car) meant few opportunities to bring out porta pots. The good news: there was a bathroom on each car of the train, so you weren’t totally out of luck. But there also just wasn’t really room for emergencies along the course — even the woods were pretty much entirely visible from the train riders that pass while you’re running.

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

            No bears??? Was really hoping to see a bear. Alas.

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

            I haven’t raced in a long time and haven’t had the most consistent running lately. BUT – I was able to kick hard at the end and close out my race with my last mile over a minute per mile faster than my average pace, and still had more of a kick in the final 50 meters. It was so fun and I’m super proud of it!

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

            If you take the train to the start, you can leave things on it and they’ll leave everything together at the finish for you. I was nervous about the bag check situation and didn’t bring anything with me, but it’s so good to know!

            Most important course specific knowledge to know about the race

            If you run the full, know that the last ~8 miles are much less shaded than the first 18: wear a hat!

            Aesthetics – Is it a pretty course?

            Gorgeous. The scenery is pretty similar the whole time, but still really really nice.

            Difficulty – Is it a tough course?

            Not at all! It’s net downhill and they mean it. Just a smooth cruise along a rail trail.

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

            Well-oiled machine, surely. It’s a small race, but honestly I’d say a well-orchestrated train ride to the start is a pretty impressive feat. There were a ton of logistics for the race, but they did well.

            Competition – Is there a strong field?

            The Jim Thorpe 7 Miler was largely recreational, but the marathon had a pretty competitive (albeit spread out) field!

            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.

            Jim Thorpe is a small town, so if you want to stay where the race ends, book your hotels early. If you’d rather stay near the start, that’s an even smaller town. Less tourism, so it’s easier to get a hotel near the highways, but also fewer amenities and cool surroundings.

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

            They had UCAN at some of the stations, water, and bananas (as far as I could see on the Jim Thorpe 7 Miler course)

            Weather and typical race conditions

            April in the mid-Atlantic could range from 30-80, so watch the weather, haha!

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

            Some marathon runners found that shoes with mesh uppers, or more porous shoes in general, got lots of rocks and sand in them. It’s not a paved course. Some runners ran with ankle gaiters, but that could feel really hot on a warmer day.

            Spectators – Is this a friendly course for your friends?

            Not particularly. There’s very little access along the course. But the finish line is great!

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

            4/5 stars! I’m glad I ran it, I had an absolute blast, I don’t know that I need it to be a repeat race.

            Looking for your next goal race like Hannah? Check out this article: “How to Choose your next Goal Race“.

            Kyle Fulmer and pea protein

            Peas Can I Have Some More? A Review of Naked Nutrition’s Pea Protein Powder

            by Team RunRun coach Kyle Fulmer

            Along with the many perks of being a Team RunRun coach, I was able to try Naked Nutrition’s Naked Pea Protein Powder over the last three months, both the Double Chocolate and Chocolate Peanut Butter flavors. Naked Pea Protein has the least amount of ingredients I’ve ever seen in a protein supplement, mixes fairly well, and comes in super simple flavor profiles. This sample trial was well timed, as a focus of mine in the new year has been to hit the gym! I’ve been lifting real weight twice a week, adding an occasional third day of body weight exercises. 

            chocolate peanut butter naked pea protein

            Drinking the Naked Pea first thing in the morning has been a solid addition to the morning routine. Instead of diving into the breakfast sweets straight away, I’ve started the day with 16oz of water and the Naked Pea. No need to rush into that donut and spiced latte just yet! I am not trying to bulk up, but I do feel less sore than I might perhaps otherwise, and I am performing well in the gym – so it must be the Naked Pea!

            Now what you’ve come here for, the proper Naked Pea Protein Powder review:

            Taste – 8.5/10 

            Only 6 ingredients in the double chocolate naked pea protein!

            The taste is good, especially the Double Chocolate variety! I’ve been mixing the powders with water, whole milk, almond milk, and oatmilk. Since Naked Pea uses real cacao I feel like I am drinking a chocolate beverage, rather than a formulated drink. I also mixed the Naked Pea with everyone’s favorite green powder for a month, and that was pretty tasty too! Best combo has been oatmilk, banana, and Naked Pea mixed in the blender.

            Ingredients – 10/10

            This is where Naked Pea shines! The ingredients of the Naked Pea are top notch and spartan. The Double Chocolate flavor only has six ingredients. Yes, S-I-X! And, yet still has a full amino acid profile. Those ingredients are: pea protein, organic coconut sugar, organic cacao, alkalized cocoa (Dutch and Brazilian), sea salt and potassium salt. Stop right there Naked Pea, you had me at Dutch and Brazilian alkalized cocoa! I have no idea what alkalized cocoa is, but it sounds fancy and delicious. 

            Viscosity – 9/10 

            Mix it in the blender and you’re golden with your Naked Pea; get lazy (like I am most days) and mix it with a fork and you’ll have a little residue. But, not much! You never feel like you are wasting your Naked Pea: I just stir for amount 30 seconds, and 95% of my Naked Pea is ready to drink! The other 5% of Naked Pea is easily washed down with a cold splash of water. Blended with your favorite beverage, bananas, or other add-ons in the Vitamix is a treat. Even without a blender, it mixes smooth and easy.

            TL:DR from Team RunRun: BUY Naked Pea Protein!

            Naked Nutrition’s Naked Pea Protein Powder lays it all out there, and has nothing to hide. Simple and basic ingredients, with no additives, and light on the tummy; I’ll even drink it right before heading out the door for a run! 

            Kyle Fulmer and pea protein

            Naked Pea Protein highlights:

            • Pea protein powder 
            • Certified vegan 
            • Informed Choice-certified 
            • GMO-, dairy-, gluten-, and soy-free

            Nitty gritty details:

            Serving size:13 Tsp (2 Scoops)
            Servings per container:15 (1 Lb) Or 76 (5 Lbs)
            Price per serving:$1.33 (1 Lb) Or $0.76 (5 Lbs)
            Protein per serving:25–27 G Depending On Flavor
            Carbs per serving:2–8 G Depending On Flavor
            Fat per serving:0.5–4 G Depending On Flavor
            Flavors:Unflavored, Chocolate, Vanilla, Chocolate Peanut Butter, Double Chocolate
            This Naked Nutrition Naked Pea Protein Powder review was written by Kyle Fulmer: a Boulder-based running coach with Team RunRun.

            Kyle Fulmer is a Boulder-based running coach with Team RunRun. He describes himself as an “ultra coach, a little old school, a little new school, and all about exploring the trails and finding fulfillment along the way!”