Run Rabbit Run 100 Race Report – Coach Dandelion Dilluvio-Scott

Run Rabbit Run 100 Race Report – Coach Dandelion Dilluvio-Scott

Race: Run Rabbit Run 100 Mile Race (Tortoise Division)

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 09/15/2023

Location: Streamboat Springs, CO

Results: Overall: 90 Female:10 // 29:42:01

Photo: Denise Bourassa

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

  • RRR had some UTMB and Western States vibes! The crowds were not nearly as monumental as these larger events (to my relief). However, it was exciting to have spectators take the gondola to the top of Mount Werner to cheer on the passing runners. There were also lines of spectators at the Fish Creeks Falls TH and Olympian Hall.
  • The course looks much easier on paper than it is in reality! I enjoyed the strategic calculation involved to complete this race.
  • Several years ago my husband decided he wanted to run a 100 mile race. This was ultimately the catalyst that led to me to becoming an ultra-runner and, later, a coach. My absolute favorite thing about Run Rabbit Run 100 was watching him finally cross the finish line and earn his first 100-mile buckle after years of hard work.

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

I was kind of hoping for some interesting (aka: gnarly) mountain weather. Instead, it was “ideal” running weather conditions. Clearly this is a “me” problem!

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

Nothing really weird, but RRR is absolutely unique! There are two divisions: Tortoises and Hares. The Hare division is comprised of the elite and speedy! They must complete the race within 30 hours and there is substantial prize money on the line. They cannot have pacers. The Hares start four hours after the Tortoises. Therefore, Hares experience picked over aid stations and running more nighttime hours which is usual for this swift group. Conversely, Tortoises have 36 hours to complete the course and may have pacers. However, if they finish before 30 hours the same gold buckle as the Hares can be earned (over 30hr is silver). There is no prize money for the Tortoise division.

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

Run Rabbit Run was my “B Race” for the season, but that didn’t make it any less important. My main goal was to learn what it was like to rally for two 100-mile races in a single summer season. I also had more miles on my legs for the year than at the start of any of my other 100 milers. I was curious how and if this would have an effect on my performance. Basically, the main purpose of this race was to learn as much as I could so I could apply the lessons to higher consequence events in the future. However, I still wanted to execute an efficient performance and place within the top 10 females.
Run Rabbit Run 100 is unique in that is high elevation mountain race that happens to be very “runnable.” When I registered, I knew the “runnability” of the route would present a challenge to me as a gnarly conditions specialist. I enjoy running courses that don’t highlight my strengths because these races encourage me to think strategically and present excellent learning opportunities! I am accustomed to harsher terrain where a great deal of time is spent hiking or running carefully. I could not depend on the environment to hold me back during this race! I decided to intentionally plan my pacing to a greater extend than usual and exercise restraint during the first half of the race. I feel like I stuck to this strategy. I power hiked at a high, but not max intensity to the top of Mount Werner and then proceeded through the rolling terrain at a playful pace. Around this time I began chatting with another runner. We reminded each other to take it easy down the long descent to Fish Creek Falls. After parting briefly at the aid station, we regrouped and continued on together. I stayed with him for about a marathon’s worth of running! Not only was he good company, but the conversation kept us at a sustainable, endurance pace.

Eventually we parted at an aid station and I headed out alone through the aspens. I joined a small train for a few miles, but followed very quietly paying close attention to my effort. It’s really easy to turn off and end up going too fast or even too slow when you join a group during a race. It was net downhill, but there were a few short little bumps here and there. The runner in front of me ran these bumps. I walked them at the same pace. If my running pace is similar to my walking pace I will always choose to walk to save myself the energy and jostling. It would have been very easy to get sucked into the cadence of the group and I am happy with my self-awareness during this section.

I’m one of those odd runners who looks forward to night. I love running in a headlamp bubble and, during an ultra, really relish the change of scenery… or limited scenery? However, night was a bit extra special for me during this race because of the surprise I received on my second pass through Olympian Hall Aid Station (Mile 64). I began this race without crew/pacers and was fully prepared to do everything on my own. However, my friend who represents UltrAspire, a race sponsor, was waiting for me at Olympian. He generously offered spontaneous crew assistance! The brief, but meaningful, interaction put me in very high spirits for the next 10 uphill miles!

I gritted out a good portion of miles 73-101 as you will read in the following sections. However, there was major bright spot that occurred during the final mile of the race (total distance is 101.8 miles). I was running down some switchbacks when I noticed a female runner just above me. I first identified her as a Hare because of her orange bib. Then I realized the runner was Sarah Ostrowski, winner of the 2023 edition of Cocodona 250: a race I have been working toward! I told Sarah to “crush it!” as she passed me and then, abruptly, felt amazing! I sprinted after her… or at least it felt like sprinting at the time! Sarah turned into a dot quickly, but chasing her provided me with energy I had thought long gone! I crossed the finish line about a minute after Sarah as 10th female (Tortoise division).

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

Do not underestimate this race! You can easily burn out in the first 20 miles if you don’t practice restraint! The bulk of this course goes straight up or straight down. There isn’t a great deal of rolling or flat terrain. If you take too many risks in the first 65 miles the final big climb back up to Werner will be horrific and your quads will scream on the final descent. Patience is imperative on this course!

Lessons you learned that will help you next time around

Downhill running is something I’ve always naturally been good at. In fact, I had never once experienced any quad problems in five years of trail running… until Run Rabbit Run 100! Around mile 80 I was shocked to discover that any step down resulted in a not so delightful stabbing sensation. I felt frustrated and confused when this happened. I very consciously exercised caution and used good technique on all the descents prior as a preventative measure for this exact thing! I gritted it out to the finish wondering how I managed to blow them out. After some intense discussion and evaluation following the race, the culprit was identified. My quad issue was likely not due to my approach to earlier descents. Instead, it is very probable that I had an electrolyte imbalance. Upon reflection, I began to despise anything sweet and crave salt in the ladder part of the race. I kept stuffing Ritz crackers down my throat and drinking broth. How did I not catch on?! I probably messed up the balance earlier in the day and making up for it was impossible at that point. Lesson learned: more salt and fluid!

I am the type of racer who prefers to not know my place in the pack. This ensures that I run my own race. My goal was to place somewhere in the top 10 females. For some reason or another, I began to doubt myself when the race became more of a grind around mile 73. Somehow, I was convinced that I was in 20-30th place. This, plus the frustration of my quads, caused me to stop fighting. Within three miles of the finish two women passed me. Normally, I am extremely competitive and would give chase in that situation. A negative mindset caused me to conclude that chasing was pointless. As it turns out, I crossed the finish line as tenth female. I learned from this experience to never assume my place and that it is always worth fighting (even in the back of the pack!).

Most important course specific knowledge to know about the race

A great deal of this course is at or above 10,000ft. It is absolutely at altitude race! If you don’t live/train at high elevation I suggest arriving two weeks early or train to be crazy fit for this race! There are lots of exposed areas at high (and low) elevation. This means the sun is extremely powerful even if the temperature is cool. Sun protection is a must on this course. Conversely, the night temperature can drip to below freezing. There was frost everywhere along the course this year after dark. Bring appropriate clothing to stay warm after sunset.

Aesthetics – Is it a pretty course?

Absolutely! This course features the amazing and rugged beauty of the Rockies

Difficulty – Is it a tough course?

The terrain is technical at times, but almost all of the course is runnable. I would not call it tough. The challenge lies in the format of the ups and downs. Note that I live and train at high altitude. If I were a flat-lander I might rank the course as more strenuous.

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

This course was ridiculously well put together! Most pre-race meetings are dull, but the RDs give an enlightening and entertaining pep talk the night before the race. The fun vibe continued throughout he weekend with volunteers wearing bunny ears! Speaking of which, all the volunteers were extremely helpful and knew the course exceedingly well. When looking at the map, I was very concerned about making a wrong turn. However, this is the most well marked course I have ever been on!

Competition – Is there a strong field?

The Hare division is crazy competitive! The Tortoise field may not be elite, but the times posted were certainly nothing to slouch about. I suspect much of the front of the Tortoise pack will someday compete as a Hare.

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 fills quickly and I would register early. I camped so I can’t speak for the hotels. However, being that the race is very much a huge town event I suspect it’s wise to book accommodations early.

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

The aid stations were all well stocked. Honey Stinger and Tailwind are race sponsors so there was plenty of those items available. The aid stations also had an assortment of fruit, chips, quesadillas, crackers and soft drinks. Billy’s Rabbit Hole had pizza which was a surprise being that that aid station is considered “limited”.

Weather and typical race conditions

This is tricky! Anything goes in the Rockies, especially in September. Historically the race weather tends to be mild or overly sunny during the day and cold at night. This was the case in 2023. However, hail, snow, rain and/or electric storms have occurred during the event. In fact, hail and sun can occur within the same hour! Basically, it’s high elevation mountain weather.

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

I brought a standard 100-mile mountain kit. Nothing really stood out as unique for me. The biggest note is to be ready for the nighttime cold. I never needed a puffy, but I was an exception. Almost everyone else on the course seemed to have one on at some point.

Spectators – Is this a friendly course for your friends?

YES! Spectators can view the course from the Start/Finish, top of Mount Werner, Fish Creek TH and Olympian Hall. Excellent livestream coverage was a new addition to the race this year as well, so spectators could watch from far away in the comfort of their home.

How’s the Swag?

Swag included a t-shirt and Smartwool socks. There were also additional hats, shirts and hoodies available for purchase. Finishers receive a buckle (gold for under 30 hours and silver for over 30 hours) and a glass mug.

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

10/10! I would absolutely repeat this course… maybe a as Hare!

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

The Rut 50k Race Report – Michael Adams

Race: The Rut 50K

Runner: Michael Adams

Race Date: 09/17/2023

Location: Big Sky, Montana

Results: https://runsignup.com/Race/Results/12456#resultSetId-405241;perpage:50

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

Very well organized and plenty of help at aid stations. The spectators are very supportive as well many as a lot of ultra fans are either family or have done them in the past and fully realize when you are doing and the effort it took to subjugate yourself to such a thing. Staffing for packet pickup was knowledgeable about drop bag local, times of events and the like.

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

You can get a tattoo of “The Rut” logo- so that’s a thing here.
No UTMB points – keep on looking
No W.S. qualifier. . . Actually disappointed with the race directors here on these last two points.

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

I liked the fact that the community of ultra runners seems to be 100% behind this race. There is not a whole lot of races like this one here in Montana with this much vertical starting at an already high elevation. There are plenty of places to stay at in and around BigSky and its in an area that is a little more scenic than the rest of Montana! So much so that you can see mountain goats, bears and foxes like I saw, and other wildlife if you are lucky enough to get to spend some time around the area and take it all in.

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

Base elevation is 7500ft so be ready to get your extra lung out. This is a multi day event with a party at the end so you can have your whole weekend, in one weekend, race, relax and fun! Plenty of things to do like zip line, downhill bike riding, hiking. You can do it all here its amazing, plan accordingly.
Local stores have a decent amount and variety of food stuffs. No worry about where you will get groceries in BigSky. There is no sales tax in Montana, however it is a resort town so the prices might be on par with a large city.

They do mean vertical climbing. There are some switch backs and a few scree fields are in the race, careful with the foot placement.

Lessons you learned that will help you next time around

Training at high altitude and/or getting too much vert in is the name of the game in training. Get really good, really comfortable, with climbing at altitude.

Most important course specific knowledge to know about the race

The aid stations get more frequent the closer to the end you are. There is one drop bag location which is roughly half way through the race.

Aesthetics – Is it a pretty course?

The course is amazing from up high! You can see the whole valley and mountain side(s)

Difficulty – Is it a tough course?

This is one of the tougher courses out there in my opinion. With the vertical and starting altitude you’d be hard pressed to find a comparable race.

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. They know what it takes to run multi day mountain running event with a family friendly party at the end!

Competition – Is there a strong field?

The competition is tough. Unless you are truly dedicated to winning this one; you have become trail running vertical gain food timing guru, you most likely wont win and will probably be hard pressed to get an age group award.

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.

Plan months out, like six months out or more I’d say, maybe even more. Otherwise you will be hard presses to get a hotel, condo, camp site near the race start. You definitely don’t have to stay at the hotel or rent a condo in order to race. I was lucky enough to get into a cancellation in a resort condo room through Air B&B! However there is free parking and I did see a few people in their conversion-van(s) camping out the night before/ two nights before. There are also lots of camp sites between Bozeman and Big Sky were you can camp out in a tent or camper/conversion as well.

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

Miles apart between aid stations, roughly 5-8 miles apart at the beginning and shorter after the half way mark. They have a wide selection of things and have heed and scratch lab products. The usual gummies, pickles, chips, soda, water, gels and what not. Like most races its cupless so keep that in mind. Should be a problem as long as you have our hand held or pack held water container.

Weather and typical race conditions

Varies check the reports starting a week out. Its in the mountains so anything is possible.

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

They have mandatory gear: headlight, rain fly/shell, space blanket. I wasn’t checked for such things, the 1st time I ran the race I was checked. So hit or miss on the gear check.

Spectators – Is this a friendly course for your friends?

Its a viewer friendly course for sure. Where they dont want you to go they have signs so no wondering if you are supposed to be somewhere or not. Its a ski slope so you can get a ticket and take lifts to couple different spots and spectate and cheer on your crazy ultra running family member/friend!

How’s the Swag?

Standard-Shirt for all. More stuff available at the packet pick up and event happenings. Finisher award and age group award(s). Top 3 male and female get a cash prize.

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

8 out of 10.

Minus two for the lack of building and/or qualifying race for other bigger races such as UTMB and Western States; I’m sure they have their reasons. Its a thing for people to try something such as a race like this to test their legs out for a larger race such as Mont Blanc. That factor just isn’t there. So either this has to be your goal race, or just one race among at least one other if your chasing a larger dream.

Crystal Mountain Hill Climb Race Report

Race: Crystal Mountain Hill Climb

Runner: Coach Keith Laverty

Race Date: 09/09/2023

Location: Crystal Mountain Resort, WA

Results: 2nd, 37:15

Strava Activity Link: https://www.strava.com/activities/9816508271

Photo: Crystal Mountain Resort

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

  1. The scenic views at the summit including Mt. Rainier
  2. Loved the upbeat music at the summit; encouraging to hear it as you got closer to the top when things were hurting!T
  3. The gondola ride

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

A little more pre-race enthusiasm/energy from the race organization would’ve been nice – it felt a little underwhelming and quieter than I’d see compared to other events.

Not a huge deal but the race results were never posted online publicly and only sent out to racers as a separate PDF file; listing out only the last names and not a first name. I always like seeing race results posted for a particular event as well as their historical results, course records, etc.

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

Not weird to the race event itself but there was also a disc golf tournament happening that same morning around the resort. And the campsite I reserved for the night before had quite the rowdy crowd of disc golfers until late into the evening. Lesson learned to always have ear plugs available in my bag!

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

I haven’t breathed that deeply in a long time! Fun to mix it up with a shorter but steep race. Race went out hot and had already found myself in about 4th/5th a half mile in but then I decided to settle into my own pace and what felt appropriate.

Got as close to as maybe ~20 seconds to 1st position halfway into the climb but I couldn’t quite reel him in. Ended up being about 1 minute back of the winner, Joe Berger. Solid day on the mountain and good for a $250 prize!

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

Certainly felt like a V02max development effort! Definitely work on overall higher-end aerobic fitness (think 5k-10k training) but also climbing ability for a longer duration. I’d recommend bringing some form of hydration but likely more on the minimal side too.

Most important course specific knowledge to know about the race

The first half is mostly on a wider road but pretty challenging terrain with loose rocks, uneven footing, and several sharp turns. Some unrelenting climbs in there! Then the 2nd half transitions more into singletrack trail that’s not quite as technical but still climbs; some trail was dusty. Then just when you think you’re getting close to the top, you get a couple of more really steep bits including a staircase section!

Aesthetics – Is it a pretty course?

Beautiful! High alpine terrain, mountains all around, and assuming a clear day, a picturesque view of Mt. Rainier.

Difficulty – Is it a tough course?

I don’t know if I’d call any entirely uphill, VK style of course as “easy”, so yeah, it’s tough!

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

In only it’s 2nd-year event, it did alright! But I could tell a few minor, nice-to-have details could’ve been ironed out that you’d typically see at other events with more experience.

Competition – Is there a strong field?

With a prize purse for the top-3 male and female including $500 for the winners, it can draw some solid competition. But still not a particularly deep or competitive field compared to something like the Cirque mountain running series.

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.

Race registration was open until the day before the race; lots of space. This year’s event had about 75 finishers. Lots of campgrounds nearby including Buck Creek Campground where they host White River 50 from. Otherwise, any of the AirBNBs, the Loge Hotel (Alta Crystal), or hotels next to the resort are very expensive!

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

No aid stations but not really necessary either for a relatively shorter event. Just prepare to bring your own hydration or nutrition.

Weather and typical race conditions

Overall, pretty nice! Sunny, clear, smoke-less, and maybe in the high 50’s/low 60’s. It was also a later 10am start, so very convenient for not needing to wake up super early but the sun was shining fairly warm by the time the race began.

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

Although it is a relatively shorter race in terms of duration, I’d still recommend bringing some hydration, such as a single flask/handheld or a smaller-capacity vest. I raced without any water and basically regretted not bringing a smaller handheld to at least prevent the back of my throat from drying up! With working really hard combined with the altitude starting at about 4500′ elevation, a little water would’ve been nice.

I’m also glad that I wore sunscreen!

Spectators – Is this a friendly course for your friends?

Not so much mid-course but spectators can conveniently take the scenic gondola up right near the race start and then see their runners finish at the summit!

How’s the Swag?

Pretty minimal; each finisher got a wood-etched medal, and I think that was it! Although they were giving out free Red Bull and other items from The North Face booth.

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

3.5 out of 5 stars – I think this race has the potential to draw a bigger field and community, with a little more marketing and logistics dialed in; and especially being essentially the only VK (uphill only with no downhill) type of race in Washington State.

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

Photo: Crystal Mountain Resort

Double Wonderland Trip Report – Mike Groenewegen

This is Mike Groenewegen’s Trip Report from his Double Wonderland Trail adventure in September 2023. Mike is an accomplished ultrarunner with top10 finishes in 200 mile races including a 2nd place at the Tahoe 200. But one of his major running goals for the past few years has been to complete the iconic Wonderland Trail in WA around Mount Rainier (93 miles and 24,000′ of vertical gain), to do it in a completely unsupported manner, AND to do two loops in one go! Mike is an amazing athlete and an amazing human – here is his report.

I have been dreaming about completing the double Wonderland unsupported for the last 3 years after 3 failed attempts.

Fueling the Adventure

A lot has been learned in each attempt, with a lot of that knowledge being centered around carrying more calories and managing the heavy pack. This time I switched to the Ultimate Direction 20L pack from the Black Diamond 15L and used primarily ramen instead of Spring Energy gels. Below is what the pack looked like going in. (In the end I did switch out two of the ramens for four spring energy gels because all of these ramen packs wouldn’t fit in the pack.) I only used two of the Summit Breakfast Scrambles which were in the plastic bags as the stomach couldn’t take any more. Six packs of ramen were remaining. A total of 18,000 calories were consumed by the end.

Route specifics

The FKT rules allow for any direction and starting point around the Wonderland but it felt important to respect the previous double finishers Ras Vaughan and Christof Teuscher who both started at White River Campground going clockwise and then counter-clockwise for the 2nd loop. Ras was the first to complete the double supported in 89 hours (https://fastestknowntime.com/fkt/jason-ras-vaughn-wonderland-trail-wa-2012-09-10) and Christof completed it supported and then doing it self-supported in 80 hours (https://fastestknowntime.com/fkt/christof-teuscher-wonderland-trail-wa-2020-10-04). Special thanks to these both for paving the way on the double and an extra tipped hat to Christof for being the only one to complete the loop 3x. 

The Adventure

Everything felt good starting at White River at 7:30am. The pack was heavy but I used Leukotape on the shoulders and the bottom of the back which stuck better than KT tape used a previous time. Stopped to chat with a backpacker after the Panhandle Gap who was hiking the Wonderland for the first time as a retirement gift to himself. He was on his last day of the trip and there was a childlike happiness in his eyes and voice. It was the first of many moments with others on the trail where this journey never felt unsupported.  

Before Indian Bar Camp

The pack weighed heavy on the body and mind but the spirits were good. Finished the gels in the first 5 hours and then switched to cold soaking ramen which were being consumed every 3 hours for part of the first loop and then every 2 hours after. Used the bobo bars whenever a break was needed from the ramen. While the ramen was never fun to consume, eventually found a rhythm as how to best take them in where I would soak them for 45 mins in a Talenti cup before consuming them and then needing small bites to finish them by the 2nd loop. Learned to fill the Talenti cup with water for the dry stretches and then dropping the noodles in 45 mins before eating. 

It was a big moral boost making it to Indian Henry’s cabin by sunset as I had done during my previous 3 attempts. Took in the pastel colors on Tahoma behind the Ranger’s cabin and remembered why it’s my favorite viewpoint on the trail.

Indian Henry Cabin

Longmire to Mowich has always broke me when starting from White River with the five big climbs and descents. Made it a point to get to Mowich campground by morning and then after made it a goal to finish the first loop by sunset at White River. When all hope felt lost, I would set the alarm to sleep for 30 mins which usually ended up being 15 min dirt naps in the emergency bivvy. After the nap I would eat while thinking about the support felt and had to repeat the sleep/eat/positive thinking several times that first loop. In total got around 2 hours of sleep over the 77 hours. 

Finished the first loop in 35:54 before sunset which was faster than my previous 2 double attempts. Even though there are no fkt unsupported rules about needing to carry all your own trash, I originally had planned to carry all it for both loops but felt uneasy during the first loop naps with the smell of the garbage possibly attracting wildlife. Decided to throw away the garbage at White River for that safety reason. While I respect the true nature of being unsupported, safety is more important to me and I made up for it in other ways by not listening to any music and never messaging anyone outside of the trail other than once to MapShare after the first loop. 

Had wondered what it would be like going into the second loop after the previous failed attempts and was surprised to feel a sense of calm. At Carbon River that feeling disappeared upon breaking the Leki pole when it slipped on a boulder which drove me down a deep low that took several hours to climb out of. During the first loop before Longmire, I had dropped the water filter of the bottle into a whirlpool of a river. It sank to the bottom of the pool that was over 6ft deep as it slowly made a circle and I accepted it being gone forever as it headed towards the rapids. It miraculously kept circling before surfacing right where my hand was where I had dropped it. Another time earlier in the first loop I thought I had lost my fork and had accepted needing to eat the noodles with my fingers the remainder of the time before finding it in a pocket. Even though all the big climbs in the 2nd loop were still to come, the gratitude of having the filter and fork overpowered not having poles and got me eventually out of the deep low.

A river running through a forest Description automatically generated

Carried 2 500ml soft flasks which always felt enough for the clockwise loop with the many water refills but for going counter-clockwise I wish I had another bottle for the long climb up to Golden Lakes as there was no water for about 12 miles. It was amazing experiencing Mowich to Longmire when it was light out after all the previous double attempt loops were in the dark. Where everything in the first loop was during the day and night, the second loop was reversed. It felt very special to fully experience the trail like that.

A heavy rainstorm set in upon reaching Emerald Ridge at the 3rd sunset and it would keep coming down through the night. Found a dry patch under a tree to sit by Indian Henry’s cabin in the middle of the night. A passing runner who was doing the loop for his first time joined me and we talked for 15 mins about many small things in the pouring rain that felt like many big things in that moment. 

Before Panhandle Gap

It wasn’t until the 7-mile and 3,000ft climb up to Indian Bar Camp where there was a full focus on trying to finish below Christof’s 80-hour double record. Could have used an extra bottle for this dry stretch and it like the climb up Golden Lakes gave a full appreciation of the difficulty of the loop when experiencing it going the other direction. There were many emotions upon seeing the Panhandle gap knowing the end was close and feeling a tremendous happy/sad about closing this chapter after dreaming about it for 3 years. Made it back to White River campground in 77:01 hours, with a heavy gratitude for the experience.

Massive congrats to Mike for this new FKT! Mike is a long time member of Team RunRun and we’re so proud of him for all the puts into his running and all that he gives back to the community. If his Double Wonderland Trip Report has inspired you and you’re interested in finding a coach to help you with your adventures, you can search 100+ coaches to find the best fit for you.

Should I Rotate my Running Shoes?

There are myriad reasons to build a strong shoe rotation. Today Team RunRun Coach Miles Bennett-Smith dives into why you should consider building up your shoe collection. While many runners might overlook the importance of shoe rotation, it’s a strategy that can yield numerous benefits. From extending the lifespan of your shoes to preventing injuries and enhancing your training outcomes, let’s delve into the compelling reasons why you should consider rotating your running shoes.

Maximize Shoe Longevity (Save $)

Running shoes undergo significant wear and tear during your runs. Most high-quality daily trainers (and even perhaps the newer generations of SuperShoes) should last between 300-500 miles. But by rotating between multiple pairs of shoes, you give each pair ample time to recover and regain their cushioning properties. This reduces the risk of compression and breakdown of the midsole foam, extending the overall lifespan of your shoes. Longer lasting shoes = more $$ in your pocket to spend on sweet singlets and split shorts.

P.S. – Rotating your shoes allows them to dry out properly between runs, reducing the risk of bacterial growth and odor. This is especially relevant if you frequently run in wet or humid conditions.

Training Adaptability

Different training sessions have varying demands. A long, slow-distance run requires different shoe attributes compared to speed workouts or hill training – weight, foam, energy return, carbon plate, etc. And tailoring a session to the proper shoe can allow your body to avoid adapting to a specific type of shoe over time, which may lessen the benefits it initially provided. It’s possible that running every day in SuperShoes, for example, might be saving your calf muscles in particular from working extra hard – that might be great in terms of feel and freshness, but you might also want to be putting your calves under more stress in order to build strength. 

Rotation is aimed at optimizing overall muscle strength and balance, contributing to improved running efficiency and reducing the likelihood of muscle imbalances. You should be putting on a pair that’s really well-suited for the day’s training goal, optimizing your performance and comfort even if you only have two different pairs. 

Injury Prevention

Repeatedly wearing the same pair of shoes can lead to overuse injuries. Different shoes have varying levels of support, cushioning, and stability, which can alter your running gait, engaging different muscle groups. By rotating between shoes with different features, you can distribute the impact forces differently, reducing the risk of overloading specific muscles or joints. This practice can be particularly helpful if you’re prone to issues like shin splints or plantar fasciitis. Of all the reasons to consider if you should rotate your running shoes, this may be the most compelling because staying healthy equals more time running, equals greater adaptations (and fun!) over time.

The practice of rotating your running shoes offers a multitude of benefits that can elevate your running experience and performance. Even a beginner runner can benefit from extending the lifespan of your shoes, preventing injuries, varying muscle activation, and adapting to different training sessions – you’re setting the stage for a more holistic and effective training journey.

This article is brought to you by Coach Miles Bennett-Smith and this is one of many of his articles on running shoes. To learn more or to consider working with Miles as your running coach, check out his profile on Team RunRun and stay tuned for the last installment of our footwear series coming soon.

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.