Redmond Harvest Half Marathon Race Report – Brian Comer

Redmond Harvest Half Marathon Race Report – Brian Comer

Photo: Seattle United Runners

Race: Redmond Harvest Half Marathon

Runner: Coach Brian Comer

Race Date: 09/04/2023

Location: Redmond, WA

Results: https://www.redmondharvesthalf.com/Race/Results/147339#resultSetId-402578;perpage:10

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

  1. This is a great course for those looking to PR, a flat out and back along the Sammamish River Trail with really good competition considering it was the USATF PNW Half Marathon Championship.
  2. With it serving as the championship, there was also a team competition with cross country style scoring which is always fun.
  3. For being its inaugural year, the race was really well run. Good venues for the start/finish area as well as the post-race party. Accurate mile markers and given the trail wasn’t closed off for the race, there was plenty of spectator and volunteer support all along the course.

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

Nothing really to put here, the turnaround was a bit of a hairpin turn but there isn’t really much that can be done to address that other than not taking the turn too tightly. With the trail being open, you might also have to prepare yourself to dodge other foot traffic and bikes but for the most part, everyone was understanding and accommodating as they were aware of the race, allowing runners to follow the tangents and often cheering runners on as well.

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

Nothing necessarily weird per se but some opt to really lean into the race’s harvest theme.

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

This wound up being a breakthrough race in a way for me. I ran nearly a 3 minute PR, which doesn’t happen often with experienced level runners. Weather was perfect, felt smooth the first half as well even when my stomach was feeling less than ideal. Legs started falling off around mile 8 plus there was a brutal headwind on the way back. I was still able to rally well and come back strong for the last couple miles.

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

If at all possible, I’d recommend picking up your race bib prior to race morning. There’s two opportunities to do so (Saturday in Seattle and Sunday in Redmond) leaving you with options no matter what your Labor Day holiday weekend might look like. Also have fun with it, being an out and back course you’ll tend to be surrounded by people throughout the race. That extra energy and excitement will help put a little pep in your step.

Lessons you learned that will help you next time around

I definitely ate too much too close to race time. I kept telling myself the extra piece of toast would come in handy the second half of the race but all it brought was stomach discomfort.

Most important course specific knowledge to know about the race

It’s a paved out and back course. It starts and finishes in Marymoor Park in a paved lot west of the Velodrome and follows the Marymoor Commuter trail out of the park before joining up with the Sammamish River Trail. Aside from the hairpin at the turnaround and some natural turns to stay on the trail, there is a pedestrian bridge at Leary Street you cross with a spiral path on each side.

Aesthetics – Is it a pretty course?

I’d say the course is pretty, very urban but you get a lot of nice views of the river throughout. Marymoor is also quite nice as well, not to mention running by Sixty Acres Park brought back all the nostalgia from my days of playing peewee soccer.

Difficulty – Is it a tough course?

Not all that difficult, flat and fast. Definitely a good course for a PR.

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

Very well oiled machine despite this year being the inaugural year for the race. Accurate mile markers, ample volunteers, good course markings and all around support/energy.

Competition – Is there a strong field?

Absolutely with it being the USATF PNW Half Marathon Championship with prize money for the top 3 USATF finishers and top 3 teams. I ran 1:09:49 which was good for 5th place overall. Top 15 were all under 1:15, 31 (including the top woman) under 1:20.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

No special handshake but there are discount codes passed around amongst the local clubs. For those coming from out of town, the Redmond Inn (which is really close to the start/finish and one of the race sponsors) provides a good lodging option.

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

Four aid stations (two that you hit twice each, miles 4, 6, 7, and 9)all with water and GU Tropical Citrus hydration drink. Miles 4 and 9 have GU Blueberry Pomegranate Energy Chews and Miles 6 and 7 have GU Vanilla Orange Roctane Energy Gels.

Weather and typical race conditions

Really perfect running conditions, cloudy and low 60s. Rain did eventually come but it was more of a refreshing drizzle if anything.

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

No extra gear was really needed.

Spectators – Is this a friendly course for your friends?

Absolutely, with it being an out and back course, you can stay in one spot on the trail and see runners twice. Hanging out at Marymoor provides viewing of the start/finish while there’s also a foot bridge over the trail (between miles 2 and 3/ 10 and 11) that’s accessible and good for viewing. With the race entirely on a paved run/bike trail, there aren’t any road closures, meaning you could drive freely to various spots on the course if you desire.

How’s the Swag?

Good, finisher medals are nice, top 3 in addition to prize money also got gift baskets. 4th-6th place overall as well as age group winners also got gift cards to Super Jock n’ Jill. Nice race shirts too. In order to guarantee a shirt, there is a registration deadline, which this year was August 10th.

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

5 stars I definitely recommend others run it.

Photo: Seattle United Runners

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

Wildcat Ultra 15 Mile Race Report – Tina Broxterman

Race: Wildcat Ultra 15 miler

Runner: Tina Broxterman

Race Date: 09/02/2023

Location: Escambia County Equestrian center

Results: 1st place female in the 15 miler

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

  • The weather was nearly perfect for being in September in the south.
  • The community is so supportive and encouraging to each and every runner.
  • There were so many different fitness levels and seeing everyone working their hardest was so inspiring.

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

I wish there had been more time in the woods rather than looping around a drainage pond.

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

The weirdest part for me was some of the items in the race bag/packet, as well as the finisher medallion was just on a random string.

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

This race was quite a surprise. It is a 2.5 mile looped course and at the end of loop 3, my husband informed me I was currently the first place female. I knew I was determined to keep my running and hiking intervals strong, but I wasn’t planning to place AT ALL. At that point I was only about 90 seconds ahead of the 2nd place female. My goal was to just stay consistent. I finished with a 15 minute gap ahead of 2nd place and could not believe it. I had never placed in a race and I had never run 15 miles before. It was truly hard work turning into a little miracle of victory.

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

My best tip is trust the process, it’s easy to want to crank out the 2.5 mile loop, but staying steady and letting your body adapt through the miles will put you in the place you want to be. Also, be cautious of the slopes. There are a few angled areas that will tear up your joints if you’re not careful. Aim to run on the high side in order to avoid such a severe camber.

Lessons you learned that will help you next time around

  • Bring more fuel options, eat a slightly lighter breakfast about 2-3 hours prior and then start snacking on small things right from the start.
  • My nerves got the best of me with my fueling. I ate my normal pre-run meal 2.5 hours before start, but it didn’t sit well and I ended up not being able to fuel hardly at all the first 5-7 miles.
  • Needless to say, the last 4 miles were incredibly difficult as my body was behind the curve on calories.
  • Definitely have some form of bandana or towel to remove sweat from your face, neck and arms. The race is incredibly humid and the sweat just sits on your skin. Unfortunately, it creates a wet blanket that will just raise your core temperature and fatigue you faster.

Most important course specific knowledge to know about the race

It most likely will be muddy. It’s rare for the course to be completely dried out during that time of year.
Also, you will be running around the grounds of the equestrian center. Although there are a few wooded areas, the course is very open and not very shaded. If it is sunny bring sunscreen, sunglasses, hats, visors, cooking towels, bandanas with ice etc. in order to stay cool and shaded.

Aesthetics – Is it a pretty course?

Parts of the course are very beautiful. However, most of it is just grass around the perimeter of the equestrian center.

Difficulty – Is it a tough course?

There are potentially things that can make this course more difficult. At least 50% or more is in grass which can be deceptively resistant. Also, the weather is generally hot and humid. As far as elevation, it is relatively flat-ish. There are a few sloping areas that aren’t as favorable to joints, but overall it’s a pretty fast course.

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

Yes, it was organized and the live tracking worked well.

Competition – Is there a strong field?

I’m not sure because it was my first year running it. It wasn’t the largest race (only 200 participants) so each grouping was small, but overall it seemed pretty competitive.

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 doesn’t require any special things leading up to it. And you can usually register up until the week of. There are plenty of areas for crew teams and tents, and there are camping areas on site as well as rv spots for parking.

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

They had more than I’m used to. The aid area offered anything from cookies, to chips, to enduralytes, along with water and electrolyte drinks. I’m pretty sure they even had some candies available.

Weather and typical race conditions

Hot and humid! Our heat and humidity in northwest Florida generally peak around the end of august which results in some brutal conditions potentially. If you’re lucky it might rain and just be a little muddy.

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

Bring a change of shoes and socks due to the muddy conditions.

Spectators – Is this a friendly course for your friends?

Most definitely! This was my husband’s first time getting to crew me and it was a very easy set up. With it being a short looped course he did not have to move any of our supplies and was able to enjoy chatting with fellow crew teams.

How’s the Swag?

Unimpressive to be honest.

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

I would definitely give this race a 4 star review. The swag and finishing medal was underwhelming.

Firecracker 5k and Sparkler Mile Race Report – Cassandra Mellon Simmons

Race: Firecracker 5k and Sparkler Mile

Runner: Cassandra Mellon Simmons

Race Date: 07/01/2023

Location: Annandale, MN

Results

1st in Mile, 4th in the 5k for women, best combined time for women.

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

This race was so family friendly! It had cash prizes for 1st-3rd in both events, combined time, best dressed (costume), and best stroller mile time! It was a blast being able to do the mile and go on to do the 5k 45 mins later. Okay, well maybe not a blast that last mile of the 5k, but it really was an awesome challenge. Price was the best too! There was a discount for entering both races, and a referral bonus if people wanted to refer others. Great competition and made some Strava friends that day that really helped me to push myself. I hadn’t raced a mile since high school, over 20 years ago and I paced off of a woman 20 years older than me, Wanda Gau. She was so strong and I would not have been able to get the time I did without her or the other amazing women and men that day! I won $290, which justified my new shoe purchase🤣 and was able to buy my family lunch all dressed up in 4th of July gear.

Cassandra’s son on the left rocking a 9:30 mile!

They had lots of free food, drinks, and free face painting. I plan on doing this as long as I can in years to come.

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

No one told me I won, yet as a woman when I win I’m often not told and look around for other tired ladies to try to figure it out. They did say I came in 3rd for the 5k and I told them I didn’t think I did. It was corrected after so I felt bad for the woman who passed me with 1/4mi to go. I’m glad they caught it!

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

It was so unbelievably fun and so many people were having fun with it too!!!! Yet it was challenging. There was a man that was over 70 in the race and everyone cheered for him at the awards. It was wonderfully weird how positive this all was.

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

I loved the challenge of doing both races and that my coach Dakotah Lindwurm encouraged me. I was going to run it slow but with the speedwork of been doing I felt I could hold a strong pace and go on to PB with my older self. I did!

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

Trying new distances and revisiting old ones you may surprise yourself. I thought my sub 6 min miles were far behind me, especially being I had a baby only a year ago! I was running 10:30 min miles when I started back up at 5 weeks and had to rebuild so much all over again. I also am coming back from being anemic. Getting your iron checked is another lesson I’d definitely want to share with others if you are feeling sluggish and cold. My iron levels were normal in April and extremely low at the end of May.

Lessons you learned that will help you next time around

That I can trust my training!

Also, not to go out so fast in the 5k. I went out with a 6:15 min mile and paid for it later. Even the woman who won said she was hurting that last mile a little extra from all of us pushing. I’d definitely settle sooner!

Most important course specific knowledge to know about the race

It’s a lot of fun!

Aesthetics – Is it a pretty course?

It was a beautiful course! I found myself appreciating the beauty of the course and could see well ahead of me to know where I was at.

Difficulty – Is it a tough course?

It was not a tough course, some rolling hills and paved.

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

Very well organized and chip times. Lots of photos that were so fun posted within a couple days!

Competition – Is there a strong field?

Great competition but not overwhelming.

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! Signing up, parking was easy too!

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

Water and Gatorade along the way!

Weather and typical race conditions

It was hotter with the mile then the 5k after it.

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

Wear light clothing and sunglasses.

Spectators – Is this a friendly course for your friends?

It is a friendly course with some parts what are along paved trail where not many spectators are.

How’s the Swag?

Really nice! Cash prizes, picture frames, lots of free photos of everyone on the Facebook website.

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

5/5

Barrel House Z (BHZ) 5k Race Report – Keelin Brennan

Race: Barrel House Z (BHZ) 5k

Runner: Keelin Brennan

Race Date: 08/27/2023

Location: Weymouth, MA

Results: 8th in Age Group

Strava Activity Link: https://www.strava.com/activities/9730991752/overview

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

I really enjoyed hearing all the runners cheer each other on during the race.

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

During this race we runners definitely started to circle around cars (not a closed course). Found that odd, never saw that happen before. As far as I know everyone turned out fine.

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

My biggest highlight for this race was racing a negative split. I’m bouncing back and feeling optimistic for races to come.

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

Don’t be afraid to tackle hills. Hills are tough but everything balances out in the end. Remember, running hills just builds strength.

Lessons you learned that will help you next time around

The biggest lesson I learned for this time is to not be afraid to push a little more. A body in motion stays in motion.

Most important course specific knowledge to know about the race

Starts uphill but awesome downhill to finish.

Aesthetics – Is it a pretty course?

It starts and ends at a brewery so a bit industrial there. The course does go through neighborhoods of Weymouth.

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

This is a very well organized race. BHZ hosts 2 races a year, one in February and this one. They are always a good time.

Competition – Is there a strong field?

Yes, there is a strong field, however, there is a good group of runners that join for fun and exercise. This race is part of the New England Runner Magazine Pub Series and there are lots of great prizes.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

This race you can register day of. Many teams sign up a head of time, but you don’t have to.

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

There is a water station right around the half way mark.

Weather and typical race conditions

Typically humid, but manageable.

Spectators – Is this a friendly course for your friends?

The best place to spectate is at the finish.

How’s the Swag?

T-Shirts are available for those that have registered and great prize swag.

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

I’d give this a solid 8/10. There are some potholes on the course. It’s also pretty packed at the beginning, but does spread out over time.

Popsicle 5k Race Report – Sandy Hernandez

Race: Popsicle 5k

Runner: Sandy Hernandez

Race Date: 08/19/2023

Location: Atlanta

Results: 26:54

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

The race takes place on the Atlanta Beltline. Mostly flat, which is nice compared to the usual Atlanta races.

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

The organizers ended up having some connectivity issues so the times weren’t available until much later in the day.

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

Completed this race mainly to compare progress based on last years results. In 2022, I ran it at 30:30. This year, I accomplished a HUGE PR with 26:54!!! I honestly was not expecting this.

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

Ran this race without a watch. It was nice to strictly go by feel. This allowed me to see where I am at holistically with my fitness.

Lessons you learned that will help you next time around

Trust your training. Trust the steps you took. On the way back, I could feel my energy drop. Told myself to trust the steps I took to properly fuel and to push. So happy that I did end up trusting my abilities.

Aesthetics – Is it a pretty course?

It’s pretty decent. Love the art throughout this course.

Difficulty – Is it a tough course?

Not really. Some short hills after you hit the one mill. Would highly suggest hills training for any ATL race.

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

It was organized well just some technical issues towards the end.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

No, this is a very small race.

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

One aid station at the turnaround point.

How’s the Swag?

Simple swag. Worked for me!

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

I would give it a 3.75. Still plan to return, mainly to continue using this as a way to compare my progress.

Wyoming Range 100 Race Report – Jacob R

Race: Wyoming Range 100

Runner: Jacob R

Race Date: 08/11/2023

Location: Big Piney, Wyoming

Results: 43 hrs 23 minutes

Strava Activity Link: https://strava.app.link/aeu9dqhKiCb

Photo: Everlong Endurance

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

There a quite a few aspects that make this race special. The race is very remote, rugged and beautiful. Due to the lack of major cities or even towns, the stars at night are amazing. The race is well organized and some of the money goes to a local trail/ conservation organization.

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

Most of the aid stations were pretty good. Some were a bit lackluster, but that depended on where it was at and who was organizing it.

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

The Hunting Camp Aid Station at mile 80 was Christmas themed which provided some much need laughter late in the race.

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

I was well trained for the race. My mental focus and problem solving skills were very good. My fuel plan worked well too. I had no stomach issues in spite of the heat

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

This is a very logistically challenging race. You need to provide your own shuttle from the finish to the start. I highly recommend have a team or pacer to assist. I also highly recommend poles. This course is incredibly rugged.

Lessons you learned that will help you next time around

I need to manage my feet better. I managed them poorly so the blisters and other injuries ended up slowing me down.

Most important course specific knowledge to know about the race

The biggest climb in the race is at mile 70. It is long and very steep. The course is very overgrown with lots of brush. There is a big river crossing right before the mile 80, Hunting Camp Aid station. Your feet will stay wet almost the entire race.

Aesthetics – Is it a pretty course?

The course is absolutely gorgeous. The scenery is amazing

Difficulty – Is it a tough course?

The course is incredibly rugged and brutal. The climbs are very steep and the brush is very thick.

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

The race was very organized this year. The course was well marked, the drop bags were there on time and the aid stations were ready to go by the time the runners came by. They still had plenty of food for the runners in the back too.

Competition – Is there a strong field?

The race is still fairly small. There were some very fast competitive runners. I feel the race is more about enjoying the mountains and finishing a very challenging race.

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.

Due to the remoteness of the race the logistics can be very challenging. While a 2wd vehicle can access the start, a high clearance 4wd is needed for all other aid stations. The is no shuttle between the finish and start. I highly recommend camping near the start and having a friend or family meet you at the finish.

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

Aid stations are fairly standard. Hot food was found later in the race.

Weather and typical race conditions

The weather can be unpredictable. Two years prior it snowed during the race. This year was hot and clear. You need to be prepared for all types of weather at all times. The nights are surprisingly cold as well.

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

The race has a long list of required gear. A good rain jacket, extra calories etc. The most important is Bear Spray. Bear Spray is a nonnegotiable requirement. If you don’t have bear spray you will not be allowed to run the race.

Spectators – Is this a friendly course for your friends?

No. The course is very remote. It is a challenge to get to most of the aid stations. The finish has good access but limited parking. Any well wishers and friends should just meet you there.

How’s the Swag?

The swag this year was a nice dry bag and a sun hoodie. The race keeps it pretty simple, which I appreciate.

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

5/5 stars. It is an amazingly challenging, logistically complex run. It is a suitable challenge for experienced 100 mile runners.

Ragnar Trail Appalachians – Marka OConnell

Race: Ragnar Trail Appalachians

Runner: Marka OConnell

Race Date: 08/11/2023

Location: Big Bear Lake Campground, West Virginia

Results: Finisher

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

  • Glamping
  • Camaraderie
  • Unlimited memories
  • Finisher medal
  • Sense of accomplishment

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

  • The red loop tried to kill us
  • The check in was a little overwhelming but you just had to be patient

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

  • All the funny team names and costumes
  • Running through the campground at night

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

Beating the red loop!!

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

Don’t let the loops scare you, especially the night run! Ragnar makes everything every safe! Just have fun!

Lessons you learned that will help you next time around

Bring a battery charger to charge your phone. Make sure you have a good headlamp!

Most important course specific knowledge to know about the race

Trust yourself and trust you’re on the right trail!

Aesthetics – Is it a pretty course?

Depends on if your running it at night! The Pines are pretty cool!

Difficulty – Is it a tough course?

Yes unless you’re part of the elite or ultra team (which we were NOT!) But we had fun with the challenge!

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

Very well organized! (Expect the check in part)

Competition – Is there a strong field?

About 800-1000!!

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.

Depending on where you’re coming in from! Definitely get the glamping package so you don’t have to carry everything in! Register as soon as possible!

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

Standard. If you’re running in the dark, be careful of the two skeletons guarding the water stop!!

Weather and typical race conditions

It’s in the mountains so prepare for any weather!

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

Gators are helpful in the mud!

Spectators – Is this a friendly course for your friends?

Only if your family or friends are also camping

How’s the Swag?

Ragnar has great finisher medals! Nice tee shirts!!

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

10!! And can’t wait to do it again!!

Beach to Beacon 10k – Matthew Watras

Race: Beach to Beacon 10k

Runner: Matthew Watras

Race Date: 08/05/2023

Location: Cape Elizabeth, ME

Results: 42:05 time, place: 519 of 6536

Strava Activity Link: https://www.strava.com/athletes/84566308

Photo: TD Beach to Beacon

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

The streets were closed to traffic, making it very easy to run without having to worry about cars.
It was very well organized, Dave McGillivray did an outstanding job.

You can see world class runners in person.

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

It is somewhat crowded with runners during the race. The general field is supposed to self seed according to expected pace times, for the most part this worked.

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

There are some tight turns toward the end of the race going into Fort Williams Park.

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

The finish is in Fort Williams Park, a beautiful place. Also, the chance to see world class runners in person, definitely stick around for the award ceremony. There is also a beer tent.

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

Mile one is downhill, save a little for later on the course.

Lessons you learned that will help you next time around

Mile 4 and mile 6, I need to push there.

Most important course specific knowledge to know about the race

If you want to run fast get to the right place in the self seed area at the start. You can warm up going down Black Point Road.

Aesthetics – Is it a pretty course?

Beautiful

Difficulty – Is it a tough course?

  • Start altitude is 50 feet above sea level
  • Finish altitude is 25 feet above sea level
  • Highest point on the course is 100 feet above sea level
  • Lowest point on the course is 20 feet above sea level

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

It was very well organized, Dave McGillivray did an outstanding job. There were so many volunteers helping out. Everything was very well thought out, including volunteers directing traffic to get to the expo the night before. There were just as many volunteers directing traffic to parking spots at the parking lots.

Competition – Is there a strong field?

This race was founded by Joan Benoit Samuelson. This was the 25th anniversary of the race and world class runners come to compete. It is an extremely strong 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.

Book early, it tends to fill up very quickly.

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

Aid stations are about every mile. I am pretty sure the one at mile 5 was handing out gatorade as well as water. A resident of South Portland has a tradition of passing out bacon at his own self made aid station.

Weather and typical race conditions

August tends to be warm.

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

Be prepared for rain or hot weather. It might be cool but certainly not cold.

Spectators – Is this a friendly course for your friends?

Very spectator friendly. The finish is in Fort Williams Park. The lighthouse and coastline are an example of an iconic oceanside location in Maine. The park is quite large, with all of the people running and watching the race it makes for quite a party after the race.

How’s the Swag?

Very good. T shirt, medal, free pictures, finisher certificate. There is also free stuff at the park after the race, shoelaces, towels, $10 gift certificates to dunkin and L.L. Bean.

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

10 stars, this is a really great one.

Crazy Mountain 100 Race Report – Ben Brones

Race: Crazy Mountain 100

Runner: Ben Brones

Race Date: 07/27/2023

Location: Montana

Results: Finish

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

  1. The station crews. The crews where fun and pro. Some stations where supplied by horses.
  2. The Course is challenging and rewarding.
  3. Good grub at the finish. Elk, beef, moose no joke.

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

More water crossing then I thought. Should of brought more socks.

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

Cows – the last 20 some odd miles are on a working ranch. It’s open range grazing land. So cows on course.

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

I was not fast. But I kept making the cut offs. Running through the night didn’t bother me as much as I thought.

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

Respect for the Crazy Mountains. I got up and over the first pass with no issue. I thought ‘ This is easy’. Once I got across the basin to start the next hill climb thunder, lighting, hail, and wind came down. It’s the highest part of the course and totally exposed. I was scared! I kept reciting a mantra that was basically asking the mountains for mercy! I got to the top and the storm moved on. I gave thanks for the mercy I was given! Awaxaawipppiia is what the Crow call the range- it means Angry Moutain.

Lessons you learned that will help you next time around

Carry Lube in easy to get to pockets. I needed to lube a sensentive area on the go.

Most important course specific knowledge to know about the race

The altitude did get some runners.

Aesthetics – Is it a pretty course?

Very pretty

Difficulty – Is it a tough course?

Very

Ibex station to Cow camp1 big up and down with technical trail. Cow Camp to Half moon. Big up and down with technical trail. This section it a out and back. Cow Camp to Sun light. Big and down. The down is very technical and impossible to run. Sun light to Crandle – about the only gimmie. Crandle to Forest lake- you can run fast, but your feet are getting wet. Forest lake to Honey- its’s hot and exposed, and up

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

The bus was on time for the shuttle. We started on time. Stations crews knew what they where doing. The Med staff where good.

Competition – Is there a strong field?

It took me 35 hourse. The winner did it in 22.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

The race opens up in December. Its first come first served. They ask that you have a difficult race under your belt beforehand.

Hotels – there are no hotels nearby – maybe a post office.

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

Nothing special.

Weather and typical race conditions

Be ready for anything!

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

An InReach is good back up. Lube. Change of socks and shirt.

Spectators – Is this a friendly course for your friends?

NO. Aid stations are about the only spots. Some of the stations are accessible by truck or horse. Cell service is hit or miss at best.

How’s the Swag?

Good. Yeti mug, a good shirt

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

10/10.

Bowerman 5k Race Report – Coach Brian Comer

Race: Bowerman 5K

Runner: Coach Brian Comer

Race Date: 08/05/2023

Location: Nike WHQ Beaverton, Oregon

Results: https://runsignup.com/Race/Results/149666/#resultSetId-396125;perpage:100

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

  1. The race takes place on the Nike WHQ campus. Seeing the various features of the campus, from athlete statues to the track lined with trees, is always cool and exciting.
  2. Competition and course are both fast. Definitely a race where you can run a PR. For the kids, there is also an elementary 1K that’s free and run prior to the 5k.
  3. The post-race party is pretty good and features a free raffle. There’s also a pop up shop where you can buy merch.

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

Not too much to speak on here but note that they don’t offer a bag check so unless you have a car, prepare to stash belongings in the courtyard by the start/finish.

Photo: Maggie Troxell @magz.memz

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

Not weird but definitely something cool and unique is the fact that Evan Jager acted as the starter for the race.

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

It wasn’t necessarily hot but it was humid and muggy so I was able to adapt my warmup accordingly where I wasn’t doing too much but also still did enough to feel warm and ready once the gun went off given the shorter race distance. Race got out fast (coming through the mile in 4:40 and 2 mile in 9:36 while not even being in the lead pack) but I was able to mentally stay in it and compete with the people around me. Despite the incline of the 2nd mile, effort was maintained and I was able to finish strong, clocking a new PR in the process. Seeing all the buildings, Nike Woods/Hollister Trail, banners featuring athletes, basketball and sand volleyball courts was cool of course as aforementioned.

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

There is plenty of competition but like any distance race, do your best not to go out too fast. No matter your pace, there’s plenty of people to run with but once you get past the chaotic start, it’s easy to carve out your own space and settle in.

Lessons you learned that will help you next time around

While there was an incline the 2nd mile, it wasn’t necessarily steep. However, it was still enough of one that it psyched myself and a few others out. In hindsight, I would have pushed it more there knowing that the last mile would take care of itself.

Most important course specific knowledge to know about the race

The course changed a little compared to last year and previous years. Given the high frequency of course changes and variability this could change but the course lends itself to being able to run tangents smoothly with the gradual nature of turns. There was only one hairpin turn just after the 2nd mile serving as a turnaround as you make your way back to the finish but there is plenty of room so your not stopping on a dime, going around a single cone, and turning around.

Aesthetics – Is it a pretty course?

Despite how urban the area is, there is definitely plenty to see and look at so I’d say it’s scenic.

Difficulty – Is it a tough course?

Not really, the aforementioned 2nd mile climb was the only one but given the turnaround, it lends itself to a fast finish. Course is otherwise pretty flat and given it’s on the roads, there is sure footing throughout.

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

Yes it was super organized and well run. In the past, there have been timing mishaps but that didn’t happen this year.

Competition – Is there a strong field?

Yes absolutely, probably the fastest road 5k around, at least in the PNW. Winner ran 14:11 and I ran 15:06 for 9th place overall.

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 too specific but like all races, registration fees go up the closer it is to race day. You’ll be sent an email with race details and a QR code to scan at check in to get your bib, timing chips are attached to the bib.

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

Pretty standard, had a couple tents with tables set up with water.

Weather and typical race conditions

Usually warm, rarely wet. Cloud cover this year made it so the weather was particularly muggy.

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

Just yourself, your watch, and a pair of fast road racing flats.

Spectators – Is this a friendly course for your friends?

Overall pretty spectator friendly. With some fast walking or jogging you can see the start along with earlier portions of the race. The latter half went by the finish so for those looking to stay in one place, if you went by the finish, you could see runners 3 different times without moving or with minimal movement.

How’s the Swag?

Pretty good, all registered get a race shirt and they have past race shirts for sale at the pop up merch tent along with some other nice Nike/Bowerman gear.

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

5 stars, definitely would recommend this race to others.

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

Photo: Maggie Troxell @magz.memz

Cascade Crest 100 Race Report – Rob Raux

Photo: Takao Suzuki

Race: Cascade Crest 100

Runner: Rob Raux

Race Date: 07/21/2023

Location: Easton, WA

Results: 29 OA, 27:29:35

Strava Activity Link: https://www.strava.com/activities/9502476459

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

  1. Volunteers and logistics were on another level. I felt nothing but love and helpfulness from anyone I interacted with during the race.
  2. Beautiful views of Mount Rainier, stunningly tall trees, and a good chunk along the PCT.
  3. Unique trip up/down a ropes course and through the Snoqualmie Tunnel to the Hyak.

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

  1. Less of the course was runnable for me than I’d prefer, especially since it was an out and back year.
  2. Significant dust/dry dirt kicked up, especially during the early miles when there were packs of people. Had congestion/dirt in the respiratory system for a few days afterwards.

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

The 2.25 mile trip through the Snoqualmie Tunnel was very surreal. The skeleton of a pacer half way through was a nice touch.

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

Showing up to the race healthy made the race significantly more enjoyable. I had calf issues in the lead up and wasn’t sure how healthy I would feel.

I didn’t start too fast, kept things even keel throughout, and was rewarded by moving up significantly through the field in the second half of the race. It’s always a mental highlight to be moving up through the field instead of realizing you’ve overdone it.

The problem solving after losing liquid calories (use your imagination), falling and locking up the muscles, and general effort management — it felt like a well executed race plan that took into account my limitations.

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

  1. If there’s still a ropes course, bring gloves with you. I had to be very careful with the nylon ropes on the bare skin both up and down.
  2. The ice bandanna was key for the daytime running. Almost every aid station had ice to refill.

Lessons you learned that will help you next time around

  • If you plan for liquid calories, remember you actually need to drink that amount of liquid too. Training for 4-5 hours with liquid calories is much different than trying to consume it for 12+ hours straight. Have a backup plan!
  • Consistency is key. I started middle of the pack, kept it even keel, stopped to gather myself or solve problems, and slowly moved up the field without even intending to. It sounds simple when written out. It’s much more difficult when you’re in the moment.

Most important course specific knowledge to know about the race

This race report is for the 2023 version, which was an alternate route course (out and back), similar to what was run in 2023.

Aesthetics – Is it a pretty course?

Stellar views almost the entire time, just don’t look away too long or you’re gunna end up on the ground.

Photo: Takao Suzuki

Difficulty – Is it a tough course?

Very technical uphill/downhills with larger rocks that I was uncomfortable navigating in the dark. It’s surely on the tougher side on average with the gain.

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

The volunteers were absolutely phenomenal, the aid stations were each uniquely themed, stacked with goodies, and helpful. The race is truly a non-profit, all proceeds all donated to the Easton FD — a labor of love and you can tell.

Competition – Is there a strong field?

Race has a bit more of a “local” feel but there is still strong (but not deep) 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.

Easy 1.5 hour trip from SEA-TEC airport, I stayed in Cle Elum with no issues, booking only a few months out, after I made it off the waitlist. Since there are a number locals participating there may be a less heavy demand on hotels, etc.

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

Standard fare, each themed and incredibly helpful.

Weather and typical race conditions

Race was 60F-85F range and low humidity. Full sun in a lot of places but very bugs/mosquitos. Unseasonably dry so significant dust when in groups.

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

I only used my poles after 80 miles. There are plenty of areas where it would be beneficial earlier if you’re strong with them.

Spectators – Is this a friendly course for your friends?

There are a lot of remote areas that are inaccessible/discouraged so not easy access for viewing. The start/finish area was very welcoming, along with the turn around at Hyak.

How’s the Swag?

  • Good quality T-Shirt, Mug, Drymax Socks at packet pickup.
  • Beautiful belt buckle, high quality finisher Hoodie
  • Cheap/At Cost additional clothes & stickers available for purchase

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

4.5/5 — highly recommended if you’re looking for that accessible mountain race

Aspen Half Marathon Race Report – Lon Welsh

Race: Aspen Half Marathon

Runner: Lon Welsh

Race Date: 07/15/2023

Location: Aspen CO

Results: 1:55

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

  1. Scenery!!!!
  2. Really well organized
  3. Small, intimate race (around 300 in the half marathon)

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

NA. Really well executed

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

Loved having champagne at the finish line; better than usual food offerings.

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

Scenery was great. It’s an average 1% downhill grade. I think that helped my time a little. Not so much of a downhill that I had shin splints or any other leg aches after. If you are used to Denver’s elevation, this higher elevation (I think the start is 7000′) won’t be an issue.

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

If you are coming from sea level, try to come a few days early to get used to the altitude.

Lessons you learned that will help you next time around

You can easily do your bib pickup the morning off. It’s such a small group the line was short.

Most important course specific knowledge to know about the race

Have a friend drop you off at start line or take bus; no parking at half marathon start.

Aesthetics – Is it a pretty course?

Yes, yes, yes!

Difficulty – Is it a tough course?

No. Unless you have problems with altitude

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

They had more volunteers than needed. Really well organized.

Competition – Is there a strong field?

Yes! I was in top 15% of the Denver Colfax half marathon just a few weeks ago. There were only 4 men my age, and I was the slowest! Even though I ran three minutes faster! Really strong group.

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.

Suggest stay in Basalt, which is the finish line. Hotels and restaurants are a LOT cheaper than Aspen.

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

Normal fare, and there were a good number of stations.

Weather and typical race conditions

Perfect!! Start around 50 degrees, sunny, and not much wind.

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

Nope.

Spectators – Is this a friendly course for your friends?

There are a few places where they could cheer you on

How’s the Swag?

Limited since it’s a small group.

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

5/5. If you want a pretty mountain course, you’d have a hard time beating this.

Jack & Jill’s Downhill Marathon Race Report – Matt Hall

Photo: AJ PETERSON

Race: Jack & Jill’s Downhill Marathon

Runner: Matt Hall

Race Date: 07/30/2023

Location: North Bend, WA

Results: 3:11:24 https://www.athlinks.com/event/379803/results/Event/1055186/Results

Strava Activity Link: https://www.strava.com/activities/9552544434

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

Trail is beautiful, downhill, and the race shirts were really nice. Photos were great too!

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

  • Started 25 minutes late.
  • Parking instructions were bad.
  • Live runner tracking didn’t work.
  • Waited a full 24hr to post results (still haven’t sent an email with results 48 hours later)

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

2 miles through a tunnel requiring a headlamp. Tunnel was also filled with unmarked potholes full of water.

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

Put up a big 8 minute 45 second PR. Paced myself really well so I didn’t crash towards the end.

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

Road shoes were fine but it is a bit rockier than most courses; 100% compact gravel trail

Lessons you learned that will help you next time around

Next time I’d bring a cheap flashlight and ditch in the trash after the tunnel.

Aesthetics – Is it a pretty course?

Beautiful; probably the most beautiful course you’ll ever do.

Difficulty – Is it a tough course?

Easy. The entire course is about a 1.5% decline. Not so steep that it kills your legs but steep enough that you get a little momentum boost.

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

I’d give them a 6/10. Starting line was a bit chaotic with starting late and not communicating well with runners.

Competition – Is there a strong field?

Crazy. First place finished in 2:07:11.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

I had no trouble signing up 3 months before raceday. The start time was 6am which is just early enough that it’s rough to wake up in time to drive out to north bend, get on the shuttle, and get to the course without waking up at 3am.

There is only one hotel by the start line and it was sold out.

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

Standard. More porta potties than I was expecting

Weather and typical race conditions

Perfect; we really lucked out. Start line was around 58 and foggy, finish line was low 60s and sunny.

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

Bring a throwaway flashlight

Spectators – Is this a friendly course for your friends?

Only if your friends like to hike. There are only 3 or 4 possible spots to meet runners in the first 20 miles of the course and all of them require a quarter mile to mile hike from the nearest parking lot. There’s a great parking and cheering spot around mile 21 at Rattlesnake Lake otherwise the second best option is probably the intersection with the Mount Washington Trail.

How’s the Swag?

Great! Love the race shirts and they were selling previous year’s shirts for just $5.

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

4/5 stars. I’d give them 5 if the starting line was more organized.

Photo: SAM WESTOVER

Strength Training for Runners

Unleashing the Power of Strength Training in Your Running Practice

As runners, we often focus on the miles we log and the speed  in which we achieve them, but there’s another critical element that can elevate our performance and prevent injuries—strength training. Incorporating strength training into your running routine can have a transformative effect on your performance. Below I will explore the significance of single-leg strength work for stability and power, and how it can bolster your running prowess. Additionally, I’ll summarize some of  the latest research on strength training as a recovery tool, its role in building tendon strength, increasing growth hormone and testosterone, and the importance of strength training for maintaining overall health as we age.

The Power of Single-Leg Strength Work

Running is a dynamic activity of repetitive single leg hops that demands a strong and stable lower body and pelvis. Single-leg strength exercises are an essential component of strength training for runners, targeting the muscles that often get overlooked in traditional bilateral lifts. By focusing on one leg at a time, we can identify and correct any imbalances between the left and right sides of the body, reducing the risk of injuries caused by asymmetries.

Key Exercises for Single-Leg Strength:

  1. Single-Leg Squats: Develop quadriceps, hamstrings, and glute strength while improving balance and stability.
  2. Bulgarian Split Squats: Target quadriceps, hamstrings, and glutes, enhancing hip flexibility and stability.
  3. Step-ups: Strengthen quadriceps, hamstrings, and glutes, while also challenging balance and coordination.

By integrating these single-leg exercises into your strength training routine, you’ll not only enhance your running performance but also build a solid foundation for injury prevention and long-term joint health.

Strengthening Tendons and Muscle Recovery

Running places significant stress on our tendons and muscles, often leading to wear and tear injuries. Strength training for runners is a powerful tool for strengthening tendons and promoting muscle recovery. When you engage in resistance training, your muscles contract against resistance, stimulating the production of collagen in tendons, which enhances their strength and resilience.

Moreover, strength training improves blood flow to the muscles, aiding in the delivery of oxygen and nutrients necessary for tissue repair. This accelerates recovery post-run, reducing the likelihood of overuse injuries and allowing you to maintain a consistent training regimen.

Research Findings on Strength Training and Running Performance:

Studies have shown that incorporating strength training into a running program can improve running economy, which is the energy required to maintain a given running speed. This means that with improved running economy, you can run faster or longer with the same effort, ultimately enhancing your race performance.

The Hormonal Benefits of Strength Training

Beyond the physical gains, strength training offers unique hormonal benefits that can boost your running performance and recovery. Strength workouts stimulate the release of growth hormone and testosterone, both of which play crucial roles in muscle repair and growth.

Growth hormone is essential for tissue repair and regeneration, helping your muscles recover faster after intense training sessions. Additionally, an increase in testosterone levels contributes to muscle growth and enhances your body’s ability to synthesize protein, which is vital for muscle repair.

Conclusion:

Strength training for runners can be a transformative ally in your running journey, providing numerous benefits that extend far beyond the track or trail. By incorporating single-leg strength work for stability and power, runners can develop a well-rounded strength foundation, reducing the risk of injuries and enhancing performance. Moreover, the role of strength training in tendon strength, muscle recovery, hormonal optimization, and healthy aging underscores its significance in supporting a lifelong love for running.

Embrace strength training as a powerful complement to your running routine, and watch as you unleash your full running potential, fortified by a body that is strong, resilient, and ready to conquer any distance. I know my running certainly got better when I consistently incorporated strength training!

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

The Mental Side of Running Injuries

As a running coach and a passionate athlete, I’ve experienced the exhilaration of reaching new milestones, the thrill of crossing finish lines, and the joy of pushing my body to its limits, but, I’ve also walked the treacherous path of injury—a journey that can be both physically and mentally grueling. I want to share through a personal recollection  the trials and tribulations of being sidelined by injuries, namely my two most common: Achilles and ITB injuries. Most importantly I want to share the mental side of running injuries – how doubt can creep in, how pain can shatter our dreams, and why having a compassionate coach is essential to overcoming these challenges.

The Darkness Descends

Injury strikes like a bolt from the blue, disrupting our carefully laid-out plans and leaving us in a state of disarray. As an athlete, there is nothing more disheartening than being confined to the sidelines, watching others conquer what you once could. The physical pain is one thing, but the mental toll can be far more insidious. Doubt takes hold, weaving its way into the fabric of our thoughts, whispering, “Will I ever run again? Can I reach my goals?”

I vividly remember the time I was sidelined by an Achilles injury in 2014 just 10 days out from the Philly Half Marathon. The frustration was suffocating, as every step I couldn’t take seemed like a step further away from my dreams. The fear of losing my identity as a runner loomed large, casting a shadow over every aspect of my life. It’s during these dark moments that the support of a coach becomes invaluable.

The Coach’s Light

A coach is not just someone who tells you what workouts to do or how to improve your technique. A great coach is a guiding light, illuminating the path ahead even when it seems engulfed in darkness. They understand the depth of your passion, having walked in your shoes as both an athlete and a mentor – they know the mental side of running injuries and how to keep perspective as you navigate these tough times.

When I turned to my coach during my injury, it was their unwavering support that lifted me up. They empathized with my frustration, validating my feelings of doubt and fear. Instead of dismissing them, they acknowledged the emotional turmoil that accompanies physical pain. Their presence gave me hope that there was a way out of the abyss—an assurance that I could reclaim my identity as a runner.

The Power of Empathy

Having experienced the dark side of running firsthand, I bring a unique perspective to my role as a coach. I understand the dreams and aspirations that drive my athletes, but I also empathize with the setbacks and obstacles they face. I know the burning desire to lace up your shoes and hit the pavement, even when your body tells you otherwise.

As a coach, I strive to be the person I needed when I was injured, and I have been there, I know the mental side of running injuries, and it’s not easy! I walk side by side with my runners, not only as a guide but as a compassionate friend. I listen to their fears, offer support in their darkest moments, and celebrate their triumphs alongside them. By having been there, I can connect with their struggles on a profound level, providing the understanding and encouragement necessary to navigate the road to recovery.

Running is more than a sport; it becomes intertwined with the very fabric of our lives. But when injuries strike, the journey can take a detour into darkness. Doubt, pain, and fear can be overwhelming, threatening to extinguish our flame. Yet, with the support of a compassionate coach, we can find our way back.

As both an athlete and a coach, I have come to realize that my role extends beyond simply training programs and race strategies. It is about being a pillar of unwavering support, a beacon of hope in the face of adversity. So, if you find yourself injured and lost, remember that there are coaches out there who understand your struggle. Seek someone who will walk alongside you, lifting you up when the road feels too long. Together, we can conquer the darkness and emerge stronger, more determined, and ready to reclaim our place on the open road, trails, tracks and startlines!

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

RBC Brooklyn Half – Kristen Hodsdon

Race: RBC Brooklyn Half

Runner: Kristen Hodsdon

Race Date: 05/20/2023

Location: Brooklyn, New York

Results: 2:02:56

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

I loved every moment. A lot of it was just personal mindset, but…

  • Running through Prospect Park was gorgeous.
  • Ending on the Boardwalk
  • The enthusiasm

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

Basically the rain.

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

OK, I loved this race. I’m afraid to run it again because this was such a good experience. I went in with the mindset that I would just live it up. Ham for every camera, talk to people, be a big nerd, but still try to run my best. And I did! I was faster than I’ve been in YEARS. I had a good pace going into the big hill midway through (thank you to Matt for alerting me to this), and then coasted afterward. I saw my great friend, Brad, who waved to me on course (and told me later I was going so fast!), and I refueled even when I didn’t want to, around mile 8, if memory serves. And I did really ham for every camera but got the most epic pic of my life!

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

The big hill comes early, but take it in stride and know that afterward it’s pretty much downhill or flat. And the crowds cheering toward the end are going to thrill you.

Lessons you learned that will help you next time around

To fuel! I can’t tell you how much better I felt after I had a gel at mile 8 ish. I didn’t want it, because my blood sugar was still on the higher end (I have Type 1 diabetes), but I ended up having one and it kept me consistent through the rest of the race. I ended around 102 bloodsugar wise, which is practically perfect.

Most important course specific knowledge to know about the race

The hill in Prospect Park around mile 5 or 6 is killer, but take it slow and embrace it.

Aesthetics – Is it a pretty course?

YES!

Difficulty – Is it a tough course?

I’d say the first half was harder than the second.

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

It was a well-oiled machine.

Competition – Is there a strong field?

It’s New York, so yes.

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.

Register as soon as you can.

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

Standard.

Weather and typical race conditions

Well it was rainy as all get out from mile 8 or 9 on. It was unpleasant, but wasn’t the worst rain I’ve run through.

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

Nope!

Spectators – Is this a friendly course for your friends?

YES!

How’s the Swag?

Pretty good! Much better than some of the races I’ve run in other places.

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

A 9/10? I mean I loved it.

Mt. Hood 50k Race Report – Ron Kelly

Race: Mt Hood 50K

Runner: Ron Kelly

Race Date: 07/16/2023

Location: Mt. Hood, Oregon

Results: 15th overall, 2nd age group

Strava Activity Link: https://www.strava.com/activities/9464620804/export_gpx

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

Great trail culture vibes, stunning views, and runnable single track trails

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

No weird factor! But you could run the 50M on Saturday and the 50K on Sunday. One person tackled the challenge.

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

I was able to run the entire course with fairly even pacing throughout. 50K PR given runnable trails without a ton of vert

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

Get there early! Parking is limited. No crewing allowed so be prepared with hydration/nutrition though aid stations well stock with your basic needs.

Lessons you learned that will help you next time around

It’s a fast course with some climbing but the entire race is on runnable single track. Even pacing is ideal for this course.

Most important course specific knowledge to know about the race

I ran it sight unseen. The kind of race you can do well at without seeing it first. Great trails!

Aesthetics – Is it a pretty course?

Absolutely beautiful race course on clear day. Mt. Hood is stunning. Lots of mountain, forest and lake view along the entire route.

Difficulty – Is it a tough course?

All single track but very runnable throughout. Less than 3K of total vert and runnable trails makes for the opportunity for a fast race and PR.

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

GoBeyond Racing does a tremendous job. Super well organized and post race party vibes. Definitely experience the trail culture of an iconic PNW trail race in a beautiful area.

Competition – Is there a strong field?

Strong local runners from Oregon/Washington.

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.

Tons of camping nearby and hotels/Airbnb’s in the Mt. Hood vicinity. I was on the waitlist and eventually got it. 50M race on Saturday is lottery and the 50K is sign up with waitlist.

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

Aid stations and the volunteers were tremendous!

Weather and typical race conditions

The trail is primarily shaded throughout so makes for ideal conditions though it can be extremely hot in this part of Oregon in mid July.

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

No crew allowed so carry what you need.

Spectators – Is this a friendly course for your friends?

No crew support allowed or needed but able to spectate and see runners at several of the aid stations.

How’s the Swag?

T-shirts, stickers, beer mugs. Full age group awards

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

4 and half stars. Highly recommend for a local trail race in a beautiful area

Twin Cities Toughest Mudder Race Report – James Delorie

Race: Twin Cities Toughest Mudder

Runner: Jim Delorie

Race Date: 07/08/2023

Location: Hugo, Minnesota

Results: 12th place over all Male

Strava Activity Link: https://www.strava.com/activities/9418363325/overview

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

The over night format was unique and made for the the event to be challenging. The opening of obstacles as the night went along so you had to plan when to push to miss an opening window to save time or when you know it was coming so you slowed down to clean hands and prep for an obstacle. I also enjoyed the 10k lap format so you are not required to carry 12 hours of gear and fuel.

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

Having to get to the venue 3 hours early to claim a pit location was new for me and had I not had others to support it would have been a real challenge, but I am not sure this can be avoided.

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

You are choosing to run all night, crawl in mud, jump in ice water and get shocked. Many think this is weird but it is mostly fun!

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

I was able to meet so many new people and set up my PIT with new friends who helped me achieve my goals through out the race. They got me through pitting after each lap and as veterans of this race type where happy to share and give advice. I also got to spend time running laps with each of them that was outstanding! Highlight of the race.

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

If you are going for a 12 hour Obstacle Race, ask all the questions everyone wants to help and better to know and not need something than be unprepared. This is very true for when it gets cold and you are might be entering water obstacles.

The only other lesson would be to be more dialed in with fueling practice. I am not sure why but my fuel did not settle even though I use it on training runs. The last 3 laps I took not fuel or water as m stomach was not right.

Lessons you learned that will help you next time around

I need to purchase more specific gear (dry suit top and knee pads) and I did not need to change my socks or shoes but still thinking having them was the right choice.

Most important course specific knowledge to know about the race

I think knowing when obstacles opened through out the night was key. On my 4th lap we had 7 minutes to get past two hard obstacles before they opened so a friend (Hannah Carta 2nd place female) and I pushed the last half mile to avoid them an get in to pit before having to do them the next lap. We cleared the last obstacle Electric Shock Therapy by about 1 minute.

Aesthetics – Is it a pretty course?

Sunset and Sunrise where beautiful but mostly it was dark.

Difficulty – Is it a tough course?

First Tough Mudder event and longest race ever so I am not sure. I think it was hard but not more than expected.

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

It was extremely well organized, staff and volunteers through out the course, easy in and out for registration. I was impressed.

Competition – Is there a strong field?

I believe it was a strong field with many Toughest Mudder Veterans and even many Worlds Toughest Mudder competitors. I completed 7 laps of the course the winner completed 10!

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 was simple to register online, but needing a variety of gear, fuel, and water needed to over pack and check a bag at the airport so a a direct flight to not risk losing a bag was a must for me. Arriving the night before was great but waiting all day Saturday for an 8:00 pm race start was long.

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

Since you had your own pit every 10K these where not here.

Weather and typical race conditions

The temps dipping in to the low 50s with a full submersion obstacle Artic Enema water filled ice opening at 1:00 am until the finish time of 8:00 am was certainly cold. You had to commit and get in an out quick.

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

Gear list I used was, Houdini Windbreaker (ruined), Knee pads, Wet suit Top to stay warm when wet, REI Gators to keep shoes from filling with rocks, and then your fueling device of choice. I used a front loaded vest but when you crawl in the mud the tops got covered. I did not care but some might, with it being a 10k loop a think a belt might work. Also a few headlamps as they are required or you can not start another lap, also a blinking light on the back of your head lamp was required.

Spectators – Is this a friendly course for your friends?

A few of the pit crew where able to follow a marked course to see use cross different obstacles in like 5 locations, it felt like I saw them all the time. Just make sure you have a crew willing to stay up all night.

How’s the Swag?

Got a cool race bib that you where required to wear, Medal for finishing 20k, Shirt, and patch for hitting 70K! I was very happy with the swag… oh and my first ever tough Mudder headband.

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

I would give them full marks, there was nothing that they could have done differently that would have improved my experience it was fun from start to finish.

Should I get SuperShoes?

Welcome back to the Team RunRun Community’s ongoing footwear series! Coach Miles Bennett-Smith is here once again to dive into a topic that has been buzzing in the running world: SuperShoes. In this latest training tips article, we will explore the question that many runners have been asking: Should I get Super Shoes?

SuperShoes have gained significant attention in recent years, with claims of improved performance and faster race times, especially in the marathon. These high-tech shoes have sparked debate and curiosity among runners of all levels. So, let’s dive in and examine the facts, benefits, and considerations surrounding SuperShoes.

What are SuperShoes?

Before deciding if you should get SuperShoes, let’s first get some definitions. SuperShoes, also known as carbon-plated racing shoes, are a category of running shoes that incorporate advanced technologies to enhance performance. These shoes are characterized by their lightweight construction, responsive cushioning, and a carbon fiber plate embedded within the midsole. The carbon plate is designed to provide increased propulsion, energy return, and a more efficient running stride.

The Science Behind SuperShoes

Extensive research and scientific studies have examined the impact of SuperShoes on running performance and reported significant improvements in running economy and race times when wearing SuperShoes compared to traditional running shoes. In fact, when Nike launched one of the first carbon-plated shoes on the market in 2017 they called it the Zoom Vaporfly 4%, because a University of Colorado research team found that running economy (the oxygen cost of running a given pace) improved by an average of 4 percent in the Nike prototype compared to conventional Nike and Adidas racing flats. The combination of a carbon plate and responsive foam midsoles are believed to contribute to enhanced energy transfer and reduced muscle fatigue, leading to improved efficiency and speed. This can save your calves during long races, 

Considerations for Choosing SuperShoes

While SuperShoes have shown promising benefits, it’s important to consider several factors before adopting them as your go-to running shoes:

Purpose and Usage: SuperShoes are primarily designed for racing and high-intensity workouts. For everyday training runs or recovery runs, it is almost always more appropriate to stick with regular training shoes to ensure optimal comfort, support, and durability. Advances in foam technology in particular make for a variety of great daily trainers that are fast and yet not carbon-plated (or quite so expensive and less durable.) 

Speed and Running Style: Each runner has a unique running style, and SuperShoes may not suit everyone. (https://www.youtube.com/watch?v=VKwzjKhUwpo) It’s crucial to evaluate how your foot strikes the ground, your pronation pattern, and any specific biomechanical considerations. But a critical factor is also a simple one – how fast are you running? For those targeting sub-3 hour marathons, SuperShoes are likely a benefit. But a recent study from 2023 on slightly slower runners, those between 8-10 minutes per mile, found that running economy only improved by less than 1%, and a few runners actually performed worse in SuperShoes than in cushioned alternatives. Consulting with a running specialist or coach can provide valuable insights to determine if SuperShoes align with your individual needs. 

Transition and Adaptation: Transitioning to SuperShoes can require an adjustment period, and with the proliferation of shoe brands bringing SuperShoes to the market, each shoe has a unique design and responsiveness so it’s advisable to gradually introduce them into your training regimen. Some users have cited more frequent issues with plantar fasciitis, while others just noted additional strain on their feet, toes, and lower leg that arrived after wearing SuperShoes frequently. This is often a natural result of being able to potentially run faster in workouts. Start with shorter, faster workouts or races to allow your body to adapt to the shoes’ unique characteristics, and remember that rotating between training shoes is a good way to add variety to the training stimulus and potentially find slightly different neuromuscular benefits over time. 

Cost and Brand Differentiation: SuperShoes often come with a higher price tag (~$200+) compared to regular running shoes. It’s important to assess your budget and determine if the investment aligns with your running goals and priorities. Watch for new models coming out to potentially reduce the price on older models that might be nearly as good (or even better!) Additionally, remember that in the running category, cost is not necessarily an indication of higher quality or even “faster” shoes. Different brands have worked hard over the last 5 years to catch up to (and in many people’s minds, surpass) the initial Nike SuperShoes that took the market by storm. Adidas, Saucony, On, Puma, New Balance, and nearly every competitor has multiple carbon-plated options, and they are enjoyed by lots of hobby-joggers and professionals alike! 

My Final Thoughts

So, should you get SuperShoes? I love SuperShoes! They really do feel amazing for a variety of purposes – long tempo runs, intense workouts on the track, races of almost any distance. But I can’t wear them every day – they are too expensive, too fragile, and frankly I want to save some of their benefits for when I need them most, which is not everyday use. That’s my conclusion – SuperShoes can provide performance benefits, but they are definitely not the right choice for every runner or every run. Consider your goals, your speed, your running style, and your budget when deciding whether to incorporate SuperShoes into your training. And of course remember that the shoes are just one piece of the puzzle, and consistent training, proper form, and injury prevention strategies play crucial roles in achieving your running goals. Hope you enjoyed this article, feel free to find my profile on Team RunRun and stay tuned for the next installment of our footwear series.

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

The 5 Best Daily Running Shoes

In this training tips article, Team RunRun Coach Miles Bennett-Smith continues his series diving into the wonderful world of running shoes, this time sharing his picks for the best daily running shoes on the market made specifically for your daily training needs.

Choosing the right pair of running shoes is a critical decision for any runner, be it a novice just starting their journey, or an advanced runner aiming to improve their performance and crush a qualifying mark. The market is flooded with countless options, each promising superior comfort, support, and performance-enhancing features. However, not all shoes are created equal…and most importantly, all runners have been created differently.

In this article, I will guide you through a curated list of top running shoes on the market, specifically tailored for new and intermediate runners. Whether you’re searching for cushioning, stability, or versatility, I’ve got you covered. Let’s lace ‘em up!

1. Nike Zoom Pegasus 39 (Neutral):

First on my list is a perennial favorite among runners – the Nike Zoom Pegasus. Renowned for its versatility and responsive cushioning, Nike’s Pegasus line has been a trusted companion for runners for decades. You will note that this is not Nike’s latest iteration, the Pegasus 40, because the 39 offers virtually the same shoe but can be found about $50 cheaper online. The Pegasus line features an updated mesh upper for enhanced breathability and a midsole that strikes an excellent balance between cushioning and responsiveness. It won’t be featured in many Instagram stories for doing anything bold or “sexy,” but it’s still regarded as a neutral shoe that is unlikely to rub blisters, is light enough for the average beginner’s pace, and can tackle long distances while delivering consistent performance.

2. ASICS Gel-Kayano 29 (Stability)

For runners in search of additional stability and support, the ASICS Gel-Kayano 29 stands out as a reliable option. This shoe boasts a well-crafted blend of cushioning and stability features, making it ideal for runners with overpronation or those seeking a little extra support. The Gel-Kayano 29 utilizes ASICS’ proprietary Gel cushioning system with pads to absorb shock in both heel and forefoot, and provide a smooth stride. The shoe’s updated upper offers improved breathability and a more secure fit, combined with a slightly low-profile heel ensuring a comfortable ride throughout training sessions.

3. Brooks Ghost 15 (Neutral)

Next up in my top daily running shoes on the market list, we have the Brooks Ghost 15, a shoe that epitomizes comfort and durability. The Ghost series has consistently been a go-to choice for runners seeking a plush, cushioned ride. With its soft yet supportive midsole, the Ghost 15 excels in providing a smooth and effortless running experience, with an updated DNA Loft v2 foam that’s even lighter than prior models. The shoe’s engineered mesh upper ensures a secure fit while allowing ample airflow to keep your feet cool and dry. If you prioritize comfort on your runs, the Ghost 15 won’t disappoint as a daily workhorse.

4. New Balance Fresh Foam 1080v12 (Max Cushioning)

If you’re looking for maximum cushioning without sacrificing responsiveness, the New Balance Fresh Foam 1080v12 is worth considering. The shoe’s Fresh Foam X midsole delivers exceptional cushioning while maintaining a lightweight feel. The 1080v12 offers a stretchy toe box for a bit more room and comfort, making it an excellent choice for runners who prefer a more natural foot movement. The newest model has been improved to be able to pick up the pace a bit more, though it admittedly won’t be confused for a true speed shoe. But whether you’re logging long miles or recovering from a demanding workout, the Fresh Foam 1080v12 is a fantastic option.

5. Hoka Clifton (Neutral Rocker)

A great introduction to Hoka’s signature high stack height look, the Clifton 9 is a neutral lightweight daily trainer that is a favorite of many runners (and easily the best walking shoe on this list). A bit more narrow through the forefoot and heel like many Hokas, the Clifton has plenty of foam as cushioning for comfort. Its inclusion on this list of top daily trainer shoes, however, is mainly due to the “rocker” style which creates a sense of forward propulsion underfoot. It will be immediately noticeable, and is not to everyone’s taste, but once again Hoka has a strong contender for top entry-level trainer.

Conclusion:

Remember, finding the right shoe may require trying on several pairs and considering factors such as arch support, pronation control, cushioning, and durability. The five best daily running shoes I’ve shared are tried and true shoes on the market, but there are others out there as well. It’s advisable to visit a specialty running store or consult with an expert to ensure a proper fit and personalized recommendations. Investing in a quality pair of running shoes is an investment in your running journey. So, lace up, step out, and let your feet carry you toward your running goals with comfort, confidence, and style!

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