The Fall 50 Race Report – Zach Ziesemer

Race: The Fall 50

Runner: Coach Zach Ziesemer

Race Date: 10/22/2022

Location: Door County, WI

Results: 1st place overall, 6:11:38

Strava Activity Link: https://www.strava.com/activities/8003444909

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

  • Race crew friendly
  • Beautiful fall colors and lake views
  • Awesome post-race party!!!

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

Volunteers were still setting up the water stations at the solo tents for the first couple of aid stations by the time the first runners got there. Wasn’t the biggest issue but did put you out of your flow slightly (could get water from the tents geared for team runners).

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

Not necessarily weird, but the event does tend to highlight the team offering of the event. However, it doesn’t seem to overshadow those competing solo.

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

The first 30 miles went great and were on parr with what I expected averaging a sub-7:00 minute mile. Despite the latter portions of the race having opportunities for improvement I’m not complaining, coming within 11 minutes of my goal time for my inaugural ultra. The last 20 miles it was nice competing with two other athletes which kept each of us honest to the finish line. We all finished within five minutes of one another.

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

Pace yourself! With it typically being a cooler start you may be inclined to go out faster than you should. Also, if you’ve integrated hill repeats into your training you should be fine as you do tackle four climbs during the first half of the route.

Lessons you learned that will help you next time around

Fueling is key! Being my first ultra I had researched fueling strategies prior to the race and had planned to take an energy gel every 45 minutes. However, I soon realized having the same consistency and sweetness over and over was going to pose a bigger challenge than I anticipated. Fortunately, just prior to mile 30 there was an aid station outfitted with broth and PB&J’s that hit the spot! In the subsequent aid stations, they had Cliff bars (among other items) that I relied on to get me through the remaining 20 miles. Prior to my next race I’ll be introducing fueling into my training, which I’ve omitted in the past.

Most important course specific knowledge to know about the race

Between mile 32-38 you’re open to the elements and there was a decent north facing wind which of course was the opposite direction of the course which served as a challenge. The remainder of the course you do have decent coverage on either side with tree coverage.

Aesthetics – Is it a pretty course?

It is a beautiful time of year as it takes place at the peak of the fall colors. This combined with the fantastic lake views make it that much more enjoyable.

Difficulty – Is it a tough course?

Being virtually all pavement (outside of a small section in Door Peninsula State Park) your legs certainly take a pounding over 50 miles. The course has about 4,000 feet of elevation changes throughout the entire race with four decent climbs. The last 20 miles are relatively flat and open.

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

Outside of a couple water station glitches at the first two aid stations everything else was organized wonderfully.

Competition – Is there a strong field?

Seems that the finishing times have varied from year to year. The last couple of years (2019 & 2021) had finishing times around 7 hours with this last year coming in closer to 6 hours. The course record had been set by Zach Bitter back in 2015 with a finishing time around 5 hours 17 minutes.

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 team relay option for the race sells out soon after registration opens. However, if you are a solo runner the event doesn’t typically sell out. There is a limited number of hotels in the Sturgeon Bay area so I would recommend reserving a room early. I ended up renting out a room from a motel in Ahnapee which is about 20 minutes from Sturgeon Bay, which worked out well.

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

There are nine aid stations along the route. Typical fare of items that include gels, bars, fruit, water, and an electrolyte drink. The aide station that’s just prior to mile 30 offers an extended menu to include soup, broth, PB&J, chicken, among other items.

Weather and typical race conditions

October in Wisconsin can always be a hit or miss in terms of the conditions that you’ll get (i.e. rain, snow, sun). This year the weather turned great. Race start temps were in the 40’s and it worked its way up to low 60’s by race end.

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

With it being a road race and having a decent amount of aid stations along the course it’s not necessary to carry excessive amounts of liquids and nutrition, which could weigh you down.

Spectators – Is this a friendly course for your friends?

The course is very conducive to support crews cheering on runners along the course and at the aid stations. If you’re looking at viewing runners within Peninsula State Park a park pass is needed.

How’s the Swag?

The finisher sweatshirts are awesome and comfortable. 50-mile solo finishers also receive nice winter hats that identify you as a 50-mile finisher.

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

I’m excited to do this race again as the scenery is beautiful and the event is very well put together. The post-race party is epic and features a band, beer, wine, and pizza under large tents that shelter you for the elements. 5/5 rating is my rating for the event and would say that it makes a nice event for entry to seasoned athletes.

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

brian comer running coach

What is Base Building for Runners with Coach Brian Comer

What is Base Building?

When it comes to running, base building is often characterized by lots of easy running with some strides to maintain footspeed as a reintroduction into run training following a break. It is often incorporated at the beginning of a training cycle as a means to get back into the flow of training without doing too much too soon. Intensity stays low as the mileage gradually goes up. As a rule of thumb, mileage and intensity should rarely if ever be increased simultaneously as doing so can raise the risk of injury. Likewise, when starting a base building phase, one doesn’t immediately jump back to the mileage level they held at the peak or towards the end of their previous cycle. It is a gradual buildup that usually spans the course of a few weeks. 

As the name suggests, base building is intended to build a base, or in the case of distance running, to build one’s aerobic engine. This is due to distance running being largely aerobic in nature. But while base building does principally seek to boost a runner’s endurance, it can also train your central nervous system and improve muscular strength. While one may feel inclined to boost mileage during this phase, this can often be counterproductive. If one feels the need to increase training load, implementing cross training and strength training could work better as you’re likely coming off a period of either active rest or complete rest. 

Generally, more experienced runners can not only sustain higher mileage, but they can also get away with having a shorter duration for base building. This article will seek to not only dissect what base building is but also offer suggestions for how to do so, bearing in mind that not all runners are the same and thus, there is no cookie cutter, one-size-fits-all template.

Key Considerations

As mentioned in the intro, what base building looks like for one runner might not be what it looks like for another. While base building consistently calls for stacking easy, steady miles, it is imperative that all runners program it into their training cycle. It is the adaptations made in base building that help you absorb the harder training that is set to come.  Base building isn’t necessarily sexy and can seem monotonous and boring at times, but it pays off in the long run as you embark on the goals you have set in the coming training cycle. Strides during base building can help break up the monotony while scratching the itch for some fast running as you maintain basic footspeed. These are all truths that can be applied to a runner’s base building phase, regardless of experience, PRs, and prior training history. 

As for the differences, base building looks different depending on factors like prior training history, what goal events you’re training for in the upcoming cycle, and injury history. As you’d suspect, injury prone runners should be mindful of not using the lack of intensity to ramp up the volume. Running is a high impact sport and without proper preparation, you run the risk of not being able to handle that impact. With appropriate base training (running and strength training), the body can adapt to the impact by strengthening muscles, bones, and joints.  Regardless of varying training histories, a runner who is planning to focus on the 5k in their upcoming training cycle won’t have the same base building phase as a runner who intends to focus on the marathon. This is due to the difference in demands and priorities for each event. Even removing special considerations for the marathon, having the target race as a longer distance calls for more training volume throughout the program, base building included. Also, it is never too early to factor in what type of course you’ll be running in your goal race and homing in on the specific training needs it presents. Is it on the trails or the roads? Hilly or flat? These are all questions that can be answered and applied early on in your training, even during the base phase. 

How Long Should I Base Build?

When discussing training history, it dives deeper into the question of how long one should build a base. While experienced runners can get away with a shorter base phase, a minimum duration for all runners to consider would be to follow a base building phase for 4 weeks. McMillan Running even offers a suggestion of an even longer base phase, broken into two, 4–8-week increments. The first 4-8 weeks being the mileage base and the second 4-8 weeks comprising the workout base. The mileage base is exactly what everyone thinks of when they think of base building, where a runner is either going back up to a previous training load or building up to a new one. The workout base is a way to get prepared for the faster running that typically follows the base plan Likewise, if you’re coming off a lengthier break, say for an injury, then it would suit you best to have a longer base phase than if you had been healthy and taken a more standard break following the end of your last training cycle. Going back to the earlier point on goal events, the longer your goal event, the longer the base phase. 

What does it all mean?

There are well known hallmarks to base building in distance running that apply to everyone. The stacking of mileage and strides to maintain basic footspeed to reiterate a couple, but it is in the differences that tell a runner what they really need to know. Nobody knows you or your needs as well as you do so you’ll be your own best judge as far as what the base phase will look like for you. Just because something worked well for you in the past doesn’t mean it’ll work as well again. Our bodies require change in order to adapt and grow and by doing the same thing over and over again, you may be stunting your growth as a runner. The distance you’re focusing on in the upcoming cycle might not be the same as the previous cycle or you may be coming off a longer break due to nursing an injury. These are all factors that should dictate how you proceed with building your running base in order to determine how to best build your foundation and tackle the goals you have set for the season ahead.

brian comer running coach

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

Variations on the 20 Minute Tempo and Why it Matters

The Burn Is Real

We’ve all been told the same thing by nearly every coach, physical trainer and fellow athlete in existence, namely that lactic acid is the enemy, a nasty gunk that makes your legs burn, seize up and eventually slow down against your will. While there are some elements of truth to this misconception, modern research has dramatically changed the story we’ve all been told. I’m going to risk spoiling the ending for those who aren’t necessarily here to dive into the science behind what is happening when we run hard.  Simply put, during anaerobic efforts, lactic acid isn’t what’s causing your legs to feel heavy and unresponsive, it’s a different byproduct altogether. While this doesn’t mean that we need to throw all of our lactate threshold workouts (AKA tempo runs) out the window, we can better tailor them to cope with what’s actually happening. In fact, by teaching our bodies to deal with the true culprit of “the burn” we can prepare our anaerobic system for more realistic race specific scenarios and even take advantage of a range of stimuli in order to cause a more robust and extensive adaptation.  Interested in the science of it? Read on! Here for the training impact? Skip ahead!

It All Starts With Energy Demand

All endurance coaches and athletes have their own differing definitions for the exertion level where our bodies begin processing glucose anaerobically (without oxygen). For our purposes however it’s important to nail down some common language. At the risk of oversimplifying it, lactate threshold (LT) is the point on the spectrum at which an endurance athlete can train hard but still keep it aerobic, clearing lactate as quickly as it accumulates in the muscles and in the blood.

To understand lactate and why it gets such a bad rap, it helps to understand how we generate energy while we run. During fully aerobic exercise the body uses glucose (fuel) to create ATP (energy) through several complex reactions and processes.  Even in an aerobic state, byproducts such as lactate are still created but they are able to be utilized or diffused back into our bodies.  In an anaerobic state however, the demand for oxygen is too high for the amount of oxygen we are taking in and/or processing.  While we can still utilize glucose anaerobically in order to create ATP, it’s up to 18 times less efficient than aerobic glycolysis and this results in the “boogeyman” of anaerobic activity, lactate, more commonly known as lactic acid. However, the lactic acid that supposedly gums up our muscles is a fallacy. Rather, almost as soon as lactic acid is created it immediately dissociates (separates) into lactate and Hydrogen ions. The excess Hydrogen causes an acidification of our muscle fibers and blood and affects muscle contraction speed and muscle contraction power resulting in our legs feeling like they’re unresponsive and moving through molasses. While this acidification does correlate with an increase in lactate, it isn’t caused by it. However, the fact remains that our legs still feel heavy and inefficient as we exert ourselves farther and farther past our lactate threshold for longer periods of time.

Variety Is The Spice of Life

If lactate doesn’t cause our legs to seize up and feel unresponsive, then why should we bother training our body to deal with lactate at all? As it happens, lactate can actually be processed as a fuel in the liver, heart and brain and can even be used to create additional glycogen to be used as fuel. This “recycling” can relieve small amounts of the energy demands we are experiencing, and help us to clear out some of the byproducts that are building up. We just need to consistently train this adaptation in order to take advantage of it. For example, the traditional lactate threshold workout is roughly 20’-30’ at a pace sustainable for approximately an hour (this is also the pace most often spit out by online running calculators, anywhere from 10k to half marathon race pace depending on the runner). In this sort of workout, the idea is to steadily adapt to running at a faster pace while still processing all the lactate that you are creating.  While such workouts certainly work to a point, they’re one dimensional and don’t teach our bodies to also take advantage of our ability to use lactate as a fuel.  Additionally, as studied by Dr. Jan Olbrecht, ten to twenty days after traditional workouts such as these, physiological changes begin to manifest. Unfortunately however, these same adaptations begin to level off after a relatively short period of time, resulting in a plateau as the runner will need increasingly larger stimuli in order to continue adapting.  Essentially, the runner will have become efficient enough at 20’ LT runs that their body no longer needs to adapt significantly in order to “survive”.

This is where varying LT comes in.  Rather than just targeting 20 minutes at a steady pace, alternating paces both faster and slower than your target LT pace will work the LT system, but from a different direction. Rather than riding the line steadily, as traditional tempo workouts would have, attempt to push it down by throwing in quicker segments that will dump some lactate into your system, while also mixing in slower ones to  force your body to deal with it by processing and utilizing that lactate. At the same time, by throwing faster paces into the mix, LT workouts are immediately more specific to racing any distance. After all, since when are all races the same pace and effort throughout?  There is no exact recipe to this style of LT workout, faster paces can mean anything from 800m pace – 10k pace, and there is an endless assortment to the work/rest ratio that could do the trick.  

As a second option, try flipping the traditional “finish with the fast stuff” thinking on its head by adding small doses of LT work to the end of more anaerobic workouts such as hill sprints or intervals. Doing so will force you to again practice clearing and utilizing the lactate that has built up throughout a workout. Training for a marathon? Try adding variable paces to the end of your long run.  Accelerating through marathon pace, half marathon pace and 10k pace (or faster) has the same “over/under” LT effect while simultaneously being very specific to marathon racing due to the large aerobic component. 

Caveats and Tips

First off, there’s nothing inherently wrong with traditional steady LT runs. They’ve stood the test of time for a reason, they work. At some point though, every runner will need to change their stimulus in order to advance, it’s the nature of the sport.  Second, as modern research proves what many renowned coaches such as Bill Bowerman, Arthur Lydiard and Renato Canova (among many, many others) have known for decades, it doesn’t prove other coaches necessarily wrong, just that there was more to the story than previously thought.  Below I have included a few potential workout suggestions for various target races. Have some questions? Not sure where to start? Want some suggestions for your own workouts?  Shoot me an email, there’s nothing I love more than talking running or diving into training! – (See bio and contact info at bottom of this article.)

P.S. – This fact is so wild I can’t not include it.  Some of our earliest misunderstandings of lactate came from…FROG LEGS.  Seriously!

Now Let’s Have Some Fun!

Workout #1 –  20’ alternating between 3min at LT effort and 30s at 5k effort.

A Good Fit For – A beginner, intermediate or advanced runner trying LT variations for the first time, can fit anywhere in a training cycle.

Description –  For 20’ of continuous running, alternate between 3min at a LT effort and 30s at 5k effort. Oftentimes the hardest part isn’t the faster segments, it’s settling into the LT pace without slowing down as we are accustomed to doing after a faster rep.

Workout #2 –  3-5×5:00@LT with the middle (3rd) minute at 5k effort 

A Good Fit For – A beginner or intermediate 5k-half marathon runner who is beginning to add LT variations into their runs, or who has plateaued after several weeks of traditional LT work.

Description –  Run 3-5 LT intervals on 60s-90s rest, press the middle minute at an effort around 5k. This gear change is great practice for racing shorter distances and adds in small doses LT variation.

Workout #3 –  5-7x(800-400) of continuous running, alternating between 800@10k pace and 400@marathon pace

A Good Fit For – An intermediate or advanced runner in the late stages of training for a track 10k or even a marathoner in their last 4-6 weeks of training.

Description –  Continuously alternate between 800@10k effort and 400@MP. Again, the challenge is often in the rest! We are trained to “let up” after harder intervals and easing up on the gas without stopping is challenging at first.

Workout #4 –  2000 – 1600 – 1200 – 800 Advancing through 10k, 5k, 3k, mile pace respectively with the last 400m of each dialed back to LT effort.

A Good Fit For – An advanced runner training for anything from the 3k up to the half marathon

Description –  In the same vein as the Michigan workout, complete a 2k@10 effort, a 1600@5k effort, a 1200@3k effort and an 800@ mile effort with the final 400 of each rep cut back to LT effort. For rest, take anywhere from 90s-3:00. The target here is to get some specific and high-end anaerobic running in while again adding a dose of LT clearance and utilization. 

Workout #5 –  3x(3×300) cut downs + 2mi@LT pace, 90s between reps and 3:00 between sets

A Good Fit For – An advanced runner in the late stages of training for a 1600-10k

Description –  Run three sets of 3×300 starting around 3k effort for the first set and advancing to a little faster than mile effort for the second set and closer to 800 effort for the third. It’s never too late to maintain your efficiency at faster paces. By taking a few minutes and tacking on a 2mi@LT, we again work to clear and utilize the lactate we build up in these types of faster, very anaerobic workouts.

Photo: Syracuse Half Marathon

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

Jingle All the Way 15k Race Report – Kristen Hodsdon

Race: Jingle All the Way 15K

Runner: Kristen Hodsdon

Race Date: 12/11/2022

Location: Washington, DC

Results: 1.22.13 net time and 8.50 net pace. I finished 19th in my division (35-39) out of 59 runners and 255 out of 712 overall

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

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

  1. The course was great. For the most part, it was fast and flat, and took us on a tour of D.C. No matter how many times I run through this area, I never get sick of it.
  2. There was a smaller crowd of runners, so there was a lot more space to spread out on the course.
  3. Well, of course it was fun to see all the various runners dressed in their holiday best. (One person was donning a lamp à la A Christmas Story!) While I didn’t dress up for the festivities beyond my typical gear (it is beyond me how people can run in Santa suits, etc.), it was amusing to experience.

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

  1. I was expecting more decor aspects from the group, Pacers Running, that put this on — lights along the course or singing Santas. Sounds silly, but it was a gimmicky race, so on-course elements would have been fun to see, too.
  2. There probably could’ve been one or two more water stations.
  3. There were no visible pacers on the course. I always appreciate them because it is a visual indicator of whether you’re running where you want to or not without constantly looking at a watch.

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

One of the weird factors was also a best. I just don’t know how people can dress up in Santa suits, as lamps, as elves, and so on, and run.

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

I didn’t go into this in the best head space. In fact, I wanted to skip it entirely. I live with Type 1 diabetes and the day before, for some reason, was rough with my numbers (lows and highs). I can’t tell you why — sometimes you just have days like this — but I was frustrated when I went to bed and bummed out. That being said, I was in a good place when the run began, and I ran my fastest 10K in years (if not ever) and am fairly certain I PR’d on the 15K.

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

Don’t get too much in your own head if things go awry in the day or two ahead. And get water at all the stops — don’t skip the first one like I did, because the rest are few and far between.

Lessons you learned that will help you next time around

This is super-niche, but I’ll wait to turn on my “exercise” settings on my insulin pump till right before the race starts to avoid high numbers on the course. (I’ve been trying to crack the exact time, food, etc., to keep my T1D in check for years on various races, from 10Ks to marathons, and each time I learn something new.) Otherwise, following Matt Urbanski’s guidance to actually warm up for 10-15 minutes before getting into the corral, I think, was a life changer. (Admittedly, I never used to do this.)

Most important course specific knowledge to know about the race

The course goes uphill at the end. It’s not drastic by any means, but I wasn’t prepared for that and had to slow what was a fairly fast pace to tackle it and still finish strong.

Aesthetics – Is it a pretty course?

Yes, gorgeous. Who can beat running around the DC landmarks?

Difficulty – Is it a tough course?

Not really. I’d say this was an easier course for folks new to longer-ish distance.

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

It’s hard to say. Sometimes Pacers Running does a great job, and sometimes they don’t. I’d say this race was better organized than the DC Half I ran with Pacers Running in early fall.

Competition – Is there a strong field?

I think fewer people signed up for this race because of the time of year, and because there was a smaller showing, the folks who were running were more hardcore. That said … there were also the people dressed as Santas.

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.

Nope, you could’ve signed up the day beforehand. You just have to pick your packet up ahead of time (not day-of).

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

Honestly, I think I saw one or two? I can’t recall, so I’m not a good judge here.

Weather and typical race conditions

It actually ended up being a little warmer than I expected for December and was subsequently overdressed with one too many core layers. It was drizzling at first and in the low-40s.

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

Dress up! Wear your beanie!

Spectators – Is this a friendly course for your friends?

Yes!

How’s the Swag?

The themed beanie was a fun alternative to a typical T-shirt, which we all have too many of.

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

Out of 10, I’d give it an 8. I’d also recommend it, particularly if you’re running with a group of folks who want to dress up with you.

Pomona Holiday 10k Race Report – Julien Luebbers

Race: Pomona Holiday 10K

Runner: Julien Luebbers

Race Date: 12/10/2022

Location: Pomona, CA

Results: 37:27

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

Quick course, great temperatures, and nice people.

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

Lots of dreary concrete.

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

The ‘trophy’ was a Santa-shaped container full of festive candy.

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

Fantastic mile, held it together running a lot of solo miles!

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

Bring gloves when it’s cold.

Lessons you learned that will help you next time around

Don’t spill the water station water on yourself when it’s 42 degrees.

Most important course specific knowledge to know about the race

Half of this course is an it and back on a drag strip.

Aesthetics – Is it a pretty course?

Not at all! But the half marathon on the same event is pretty nice.

Difficulty – Is it a tough course?

Not at all.

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

Yes! Very professional.

Competition – Is there a strong field?

Not really. One guy who ran 31 and then various sub 40s.

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

Very easy logistically speaking. Pretty small race.

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

Standard!

Weather and typical race conditions

Chilly dry morning.

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

Gloves! Road race shoes.

Spectators – Is this a friendly course for your friends?

Yeah! 2 loops means twice as much friends.

How’s the Swag?

Cool fake xmas sweater.

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

3/5. Of your looking to shatter a PR, it’s a good good course. Other than that, its concrete.

McDowell Mountain Frenzy 50k Race Report – Renee Gale

Race: McDowell Mountain Frenzy 50k

Runner: Renee Gale

Race Date: 12/03/2022

Location: McDowell Mountain Regional Park, Arizona

Results: 125 Overall, 1st AG

Strava Activity Link: https://www.strava.com/activities/8204079080

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

  1. This was my first 50k and I chose this race because it is one big loop, no repeat of any part of the course, my preference.
  2. My feet really appreciated the fact that a majority of this race’s single-track trails were compact dirt.
  3. I liked that I had many miles of runnable rolling trail before getting to the steeper climbs after mile 17 and that there was a lot less elevation gain overall than other 50k courses (~2800ft).

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

About four to five hours into running, it started to rain. It wasn’t heavy but it was consistent. The rain started to flow into the single tracks and at this point in the race, there were more rocks on the trail; It became more difficult to run due to both mud and slippery conditions. Since moving to Arizona in April, I’ve never experienced being cold while running. Being wet with temps only getting to the low 60’s, by mile 25 or so, I was shivering so much, I started to doubt whether I’d be able to finish. At times, my nose was so cold, I had to start breathing exclusively thru my mouth. The rain had been forecast so I had a rain jacket in my vest. I didn’t think it would help me since I was already super wet so I kept putting off stopping and putting it on. I finally decided I better stop and at least try. So glad I did because it actually did help – I finally stopped shivering and was able to finish the race.

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

Well, the longest I’ve run prior to this 50k is 21 miles. On all my long runs in this training block leading up to the race, I’ve never had an issue with having to “go”; I don’t know if that’s because it’s been hot since I moved here and I sweat it all out. But in this race, I had to stop four times and in the desert, the scrub doesn’t offer very many hiding places. The second two times I stopped, my shorts were wet from the rain and I had the most difficult time rolling them down. Guys definitely have the advantage – I did see one fellow ahead of me who just stopped along the trail, turned his back to us and went. Oh to be male in these moments!

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

I stayed on top of my fueling, never had an issue with energy. I held back in the first half as much as is possible for me. I was really unsure whether or not I could go this far. The last couple of months prior to this race, I had been having hamstring issues with my left leg and two weeks before, I fell and whatever I did when I fell did damage to that hamstring: it hurt so bad for a couple of days, I couldn’t run. But amazingly, somehow, someway, I managed 31 miles with a sore hamstring! I followed the suggestions of my coach and “hiked early, hiked often” and ended up pacing myself well enough to make it to the finish line. A big thank you to coach Frank who did such a great job getting me ready for my first 50k! He had me prepared for everything from pacing, fueling, and keeping a successful mindset all the way to having that rain jacket available.

Another super cool thing that happened that lifted my spirits: as I was coming into the third aid station, I heard someone say “is that Renee?!” and when confirmed gave me some cheers and encouragement. A thank you to Des and the other volunteers who greeted me!

Lessons you learned that will help you next time around

Next time, I will put on any rain gear as soon as it starts raining. I didn’t realize how much getting wet was going to affect me physically and mentally. When I got to the finish line, I started shivering again, uncontrollably and the women at the aid station (where I was trying to sip some warm chicken broth but failing due to the shaking hands) took me to the medical tent to sit under a heat lamp and dry off. Being wet and cold dampened the thrill of finishing this race with a better than expected time of just a little over 8 ½ hours (I was thinking it would take me 9 to 9 ½ hours).

Most important course specific knowledge to know about the race

Up until mile 17 or 18, the trail is mostly dirt single track and then from mile 18 to about 25, the trail gets more rocky. Mile 18 to 21 is the steepest section and everyone around me was hiking this portion. From mile 25 to the end, the trail is more like the beginning, mostly dirt. However, this is the section where it rained continuously so I encountered a lot of mud and puddles on that part of the trail. In my pre-race research, I had read several race reviews that commented that the last ten miles were the hardest. For me the hardest miles were from 18 to 26ish. There’s a last little climb at mile 29 but at that point, I encountered no more puddles and that was a relief.

Aesthetics – Is it a pretty course?

It’s standard Arizona desert scenery. Normally I find lots of beauty on desert trails; however, this day was overcast and rainy so I didn’t enjoy the views as much as I might have were it sunny.

Difficulty – Is it a tough course?

I’ve heard a lot of comments around the running community here in Arizona that this is a good course for first time 50k’ers. Compared to other courses, it’s on the “easy” side or shall I say less hard. This race also has a generous cut-off time of 15 1/2 hours.

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

Aravaipa puts on this race and they always seem to have their act together. This was the best-marked course that I‘ve run so far. They had big red signs for the 50k and big white signs for the 50miler. Whenever there was an intersection where there was more than one way to go, there was a warning sign right before the turns saying something like “critical turns ahead”. They also placed blue ribbons across any trail to indicate “do not enter”.

Competition – Is there a strong field?

There were about 600 runners across 5 different race distances. This year the race offered a Salomon Sponsorship to the top male and female winner of the 50 miler so I would assume that would attract some good competition, at least in the 50 mile race.

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

The 50k had four aid stations all well stocked. Volunteers were very helpful with assisting me refilling my water. The distance between aid stations #2 and #3 wa 10.5 miles and the runners are warned to fill up at #2 to not run out of water. With the rain and the weather in the low 60’s, water was never an issue for me.

Weather and typical race conditions

We did not have typical weather. I think it was said that this was the wettest day to date this year at that race location. The forecast a few days prior was a high of 71, low of 55, and overcast with slight chance of shower. That slight chance materialized and the steady afternoon rain kept the high temperature near 60.

How’s the Swag?

When I got to the finish line, I was handed a small glass with the Frenzy logo on it, maybe a stemless wine glass?. It had liquid in it so at first, I thought it might be champagne or something (a little delirious after 31 miles!). It was just rain water. No medals at this race.

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

I would give this race an 8 out of 10. Very definitely an excellent choice for my first 50k!

McDowell Mountain Frenzy Race Report – Georgia Porter

Race: McDowell Mountain Frenzy

Runner: Coach Georgia Porter

Race Date: 12/03/2022

Location: Phoenix, Arizona

Results: 1st Female, CR

Photo Credit: @spiritofdylan

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

I like that this race had a bit of everything in it. There were fast, flowy trails that tested speed, rocky, technical trails that tested skill, and a gnarly, steep (seriously, it’s insanely steep) climb that tested strength. I also loved the setting. McDowell Mountain Park has some beautiful desert running. I also really liked how the race was set up to come through the start/finish at mile 42 before heading out for the final 8 miles. It made things fun for runners and for spectators.

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

It’s always hard for me to find something I don’t like about an Aravaipa race. There was one confusing spot on the trail that could have used a bit more signage. But other than that, it was super well marked.

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

This year was funky because it rained a ton for the second half of the day! It doesn’t often rain for that long in the desert so the trails got crazy wet and muddy. I felt like I was on a cross country course the final 8 mile loop.

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

I really enjoyed the layout of the course. It was nice to start on the flowy trails to ease into the race. It was also fun to work into the more technical trails and to start climbing when the legs were tired of running flat.

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

As with most 50+ mile races, there was a huge benefit to going out at a controlled and conservative effort. Because the trails at the beginning are so flowy, it can be easy to start running too fast. Resist the urge! You want your legs fresh for the climb up Thompson Mountain.

Lessons you learned that will help you next time around

I had a rough first 16 miles with stomach cramps and GI issues. I didn’t feel fresh and I was definitely concerned that I was going to have a really bad day. But things turned around! I learned that things can turn around and that you don’t have to feel great to have a great performance.

Most important course specific knowledge to know about the race

The climb up Thompson Peak is incredibly steep. I’m talking 30% grade in spots. It’s difficult to climb and it’s difficult to descend. It’s also paved. Getting in some specific training to make sure your legs can handle it is ideal!

Aesthetics – Is it a pretty course?

If you like beautiful desert running, this race is for you! The race starts right before sunrise so the first hour is absolutely stunning.

Difficulty – Is it a tough course?

Is a 50 mile race ever easy?! There were aspects of this course that made it “easy” in comparison to other 50 milers, and aspects that added difficulty.

This race is at 2,000ft so there’s no high altitude. The trails are mostly very runnable with nothing too technical. However, because the trails are so runnable, it can beat you up pretty quickly if you’re running hard! The climb up Thompson also adds plenty of difficulty to the course.

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

As with all Aravaipa events, this race was very well run. The race director Scott Traer does a fantastic job of organizing, playing MC, and keeping the stoke high.

Competition – Is there a strong field?

This year the race offered a year Salomon sponsorship as the prize for the first male and first female. This brought out some good competition and hopefully, the race will continue to build on this momentum!

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

It’s easy to register for this race via the Aravaipa website or Ultra Sign-Up. It’s near Phoenix so lodging is also very easy to find.

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

There was a typical “runner buffet” at the aid stations. The volunteers are always so amazing!

Weather and typical race conditions

Typically weather is great. 50s and 60s for temps with clear skies. This year it was cloudy and it rained later in the day.

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

No special gear needed for this one.

Spectators – Is this a friendly course for your friends?

Spectators can hang out at the start/finish and watch runners start, see them come through at mile 42, and watch them finish.

How’s the Swag?

The swag included a race shirt with awesome Aravaipa artwork and a sticker.

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

Two enthusiastic thumbs up!

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

CIM Marathon Race Report – Ava Sorell

Race: California International Marathon

Runner: Ava Sorell

Race Date: 12/04/2022

Location: Sacramento, CA

Results: https://www.athlinks.com/event/3241/results/Event/1036173/Course/2307831/Bib/5753s

Strava Activity Link: https://www.strava.com/activities/8208282980

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

Start line bathrooms are a clusterf***

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

The downhills can sneak up on you if you haven’t done any downhill training in the block leading up to the race.

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

I was targeting sub 2:45. Though I missed that goal due to my quads locking up at the end, I still ran a 13 minute PR and managed to gut out the last 2k at my original goal pace.

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

(also lesson for self) I knew the course was mostly flat/downhill, so I didn’t do a lot of hill training. I was on pace to run a 2:43, but my quads locked up at mile 18 because the pounding downhills at sub-6 pace were too much stress on my quads over that duration, which resulted in a 2:49 as I slowed by 45 seconds per mile the last 10k.

In hindsight, I would have done more specific strength work, and more workouts with downhills that I was running at least moderately hard on.

Most important course specific knowledge to know about the race

Don’t rely on the busses to get you to the start time on time. Have a friend drop you off at the start line shuttle at least an hour before your race.

Our bus got lost and dropped us only 24 minutes before the race (if your bus is late, you will not get a refund). The bathroom lines were 20+ people deep (the worst I’ve ever seen), and I only had time for a quarter mile warm up and a single chance at the restroom (which bit me later as I had to stop along the course to use the restroom).

Aesthetics – Is it a pretty course?

The course is mostly through neighborhoods and lined with deciduous trees in full autumn color.

Difficulty – Is it a tough course?

The course is not tough, provided you train for the roller downhills so your muscles don’t lock up like mine. The trees and houses mean the course has practically no wind.

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

Considering our bus got lost and the bathroom lines were a 20 minute wait…. For a course that prizes itself on setting personal records, this was dissatisfactory.

Competition – Is there a strong field?

The field was extremely competitive. I didn’t even finish in the top 100 women with a time of 2:49. 42 women hit the OTQ (Olympic Trials Qualifier) of sub-2:37

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

You’ll want to book your hotel in advance and make sure you have private transport to the shuttle instead of relying on the busses.

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

Bring throw away clothes to the start line and shed them as you go.

Spectators – Is this a friendly course for your friends?

The course is generally accessible, but since it’s point to point, spectators can realistically only see you twice.

Seattle Ghost Marathon HM Race Report – Brandon Tower

Race: Seattle Ghost (Half Marathon Distance)

Runner: Brandon Tower

Race Date: 11/26/2022

Location: Seward Park, Seattle

Results: 1st Place

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

  1. Beautiful course run almost entirely along Lake Washington
  2. Smaller race without any of the logistical challenges that come from larger events
  3. Pancake flat throughout

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

The course is run mostly on sidewalks without restricting any access to the general public. This made for narrow running lanes at points. Also, a stretch of the sidewalk is very uneven, with large cracks/roots making it difficult to get sure footing. It doesn’t rise to the level of being hazardous, but it slows you down slightly.

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

The prize for the winners was a stuffed Husky dog with a bib around it’s neck.

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

The course views are incredible throughout. Very scenic and enjoyable place to run.

Competition – Is there a strong field?

It’s a smaller and less competitive field. The winning times for these races would not be good enough to podium larger events, the Seattle Marathon that took place the same day.

CIM Race Report – Jarrod Ottman

Race: California International Marathon

Runner: Jarrod Ottman

Race Date: 12/04/2022

Location: Sacramento, California

Results: https://track.rtrt.me/e/CRRM-CIM-2022#/tracker/RL7E9HFK

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

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

I loved the course, had the perfect mix of hills and flats. The atmosphere, it was electric throughout the whole race.

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

I fueled perfectly. Raced the plan to best extent. Started comfortable and cut down. I blazed through the last 10K like I was supposed to and felt comfortable and great 22 miles.

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

Use your fuel. Don’t use so much that you’re full and uncomfortable but utilize what you got.

Lessons you learned that will help you next time around

I can go out conservative, but don’t hold back too much and hold off your potential fitness. Race to what you know!

Aesthetics – Is it a pretty course?

It was a great course! A lot of spectators.

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.

Competition – Is there a strong field?

This year was USATF National Marathon Championships so it was a very elite field.

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 amazing. Not only do you get your water but you get Nuun, Gu/Gels. Very helpful for someone who does not have their own bottles on the table.

Weather and typical race conditions

Weather usually seems to be 40 mid, this time the course was wet from rain but it held off during the race.

Spectators – Is this a friendly course for your friends?

Very friendly spectator course.

How’s the Swag?

Cool shirts nice medals and small and decent post race jacket

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

5!

Off-Season Training for Runners

This article will answer:

  • What is the off-season?
  • Myths about taking an off season.
  • Why is an off-season important?
  • How to train during the off-season.

What is the off season:

Off-season is a time where training intensity and volume are reduced. For many runners this is between races or goals. It’s a phase in running that can last a couple of weeks to a couple of months, but there is no set duration. The duration and level of activity during an offseason are often determined by the upcoming season, but also by the previous season. The off-season is used to recover mentally and physically, as well as to reflect on the past season, and to plan for the next. 

Characteristics of the off-season include: 

  • Substantial reduction in training volume and intensity
  • Mental break
  • Rest
  • Skill/formwork
  • Goal setting
  • Structure training plans for the upcoming season
  • Cross-training
  • Assessing strengths and weaknesses
  • Trying out new equipment/clothing/shoes 

Myths about taking an off-season

“I will lose my fitness”– There have been many studies on detraining and training cycles. Studies have found that even after 2-4 weeks of inactivity the decline in Vo2max was about 6%, which is deemed insignificant (Coyle et al., 1986).

“I am running great, why change anything?”– Anything can feel good until it doesn’t. Training plans are designed to have peak moments and moments of recovery. Taking a planned recovery phase is important for your training plan to be most effective. 

“I won’t know what to do without my training plan”– Off-season training doesn’t mean you need to throw all planning out the window. You just need to listen to your body, and structure a different kind of plan. Many coaches help their athletes with a plan for their off season.  

Why is an off-season important?

There are a number of reasons for the off-season – here are a few. The off-season is used to reflect and to plan for your next season. You can use this time to plan your race calendar, work on weaknesses and develop an effective training plan. Mental burnout can occur for some runners and the off-season is a good time to rest, reflect, and find new motivation. Our bodies also need rest and the off-season is a great way to ensure that your body is getting the most out of training overtime by ensuring adequate rest. An off-season can also help to prevent overuse injuries and can allow for rehab of injuries acquired during the previous season. By taking an off-season, you’re setting yourself up for success in the next season. . 

How to train during the off-season

The intensity and volume should be lower during the off-season but that does not have to mean no running. Some runners will take some time off of running depending on how their season went and how much recovery is needed, while others may simply reduce their mileage and intensity. It is recommended that runners still maintain a healthy diet and exercise at least  3-4 times a week during off-season. 

When planning your off-season training it is important to evaluate your past running season and the plan you followed. 

  • After a rough season (A season troubled with injuries and aches, both minor and major ones included, or one with some mental burnout.) Training should include time off of running to heal the body and mind. Sometimes this may include time without any workouts if needed and then one to four weeks of low impact cross training such as cycling, rowing, swimming, or elliptical. Strength and mobility exercises can be added as well to work on strengthening weaker areas and rehab any injuries. Shorter easy effort runs can be added once the body and mind are feeling more recovered. Running drills can be added to ensure your form doesn’t get lazy with the easier efforts. The training plan should be reevaluated to see what can be changed to reduce mental burnout and injuries. 
  • After a so-so season (not an awful season but not an awesome season either) Training may include several weeks of easy effort, shorter running workouts. This will allow your body to  recover from the racing season and adapt to a lighter workload. Running drills can be added to ensure your form doesn’t get lazy with the reduced efforts. Low impact cross training should be added to keep training fresh and offer ability for moderate to high intensity workouts with less impact on the body. This time can be used to evaluate your training plan to see what can be added and tweaked to improve your next racing season. 
  • After a good season (a season where physically and mentally you felt strong, accomplished or got close to meeting your goals) Training may include several weeks of shorter, easy runs to allow time to recover from intense training and then can progress to a mix of varied intensity run workouts such as hills, intervals, fartleks, tempo and easy runs. Mileage will stay pretty steady to allow for quicker recovery after workouts. Running drills can be added to ensure your form doesn’t get lazy with the easier efforts. Low impact cross training, strength and mobility should all be parts of off-season training to keep things fresh and balanced. It is important to think of your priorities for next season to ensure you focus your training properly moving forward. 

Off-season is a great time to work on setting goals for the next season, look at your nutrition plan, sleep, develop some mental toughness, and simply deal with the daily stresses of life!  You may want to consult with a dietician, physical therapist, or mindset coach to optimize your plan for the next season. This is also a great time to work with your running coach (or to  hire one!) to help build out the plans for your next big running adventures! And once you are ready to resume training you should feel confident in your routine and plan. You’ll be healthy, with a strong and rested mind, and you’ll be ready to tackle newer and bigger challenges ahead.

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

Keeping your Run Mental Game Strong

Off-Season Soul-Searching for the Runner

While many of us are wholly acclimated to running long, grueling miles, and we’ve all had our grit, determination, and mental strength tested in ways non-runners can never fully understand, winter running is a beast of a sport unto itself. One that tests even the most experienced, hardened runners, and one that requires a little patience, a tolerance for discomfort, and the ability to think outside of the traditional training box. Subzero temps see a rise in cross-training runners; weights are dusted off, Peloton shoes are brought out of hibernation, and runners limber up in weekend yoga classes as they stare longingly out at the blustery cold and sheets of ice.

Though these icy conditions and serious snow drifts can make getting your miles in challenging, if not downright impossible, there are other opportunities to be had during the off-season. Even the most intense winter cross-training schedule is likely to be lighter than the average runner’s regular training log, leaving more time for….what, exactly? Reading? Catching up on a woefully neglected Netflix line-up? Or perhaps this relative abundance of free time during the running off-season is the ideal time for some soul-searching. A time for discovering – or rediscovering – your purpose as a runner.

Soul-searching is an awfully lofty term. Start throwing around words like “purpose” at the gym and you may be accused of being pretentious and out-of-touch. Fair? Perhaps. But spending some time really thinking about your why can have a lasting impact on your health and happiness.

As a coach, I have lost count of the number of runners I’ve talked to who discovered running at some point in their adult lives and feel compelled to train for a race because it’s just what you do as a runner. Now, there is NOTHING wrong with running goals that are race-focused. Having a specific target – both in terms of distance and date – can be incredibly motivating and provide a tremendous confidence boost once completed. But we can’t all live in a continuous ebb-and-flow of training cycles – or at least, our bodies will eventually protest if we do. And eventually, as with any cycle of work and reward, the reward loses its luster after a while and crossing that finish line becomes mundane. So, when we take away the bells-and-whistles of racing, what are we left with?

Personally, my big race days are behind me. I rarely race anymore, and when I do, it’s a low-key local race or a trail race I can do with my brother. Contrary to what I recommend to my clients, I run every single day without fail, averaging 10-12 miles/day. I do this because my running purpose has become clear to me over the years. Not only am I a better mom, wife, sister, daughter, employee, coach when I’ve taken that time for my physical and mental health, I have my best brainstorms for my coaching business – and life in general – while I’m running. And, at the risk of sounding arrogant, I know that many of my friends and neighbors are inspired by my dedication and willpower; in a sense, I run daily because we all need a little continuity and consistency in life. If I can be that source of consistency for even a few people, then I have done my little part in this world. And for some people, seeing me find time in my busy schedule to run 10 miles every single day is the inspiration (or guilt-trip?) they need to take some time for their daily self-care, too.

So take these colder months and challenge yourself in a different way. Keep the cross-training up, log those cold-toed miles when you can, but carve out some time to really consider why you started running – and why you keep running (and no, an excuse to eat more pie at Thanksgiving is NOT an acceptable answer). At the core of this process are fundamental questions you must ask yourself about your what, why, and how.

  • What are my talents, my strengths, my gifts?
  • Why do I push myself to be a better person, a more fulfilled person? Is it for myself, for my kids, another family member? What is my BIG goal in life, how I envision myself in 10, 20, 30 years?
  • How can I become this best version of myself?

Most importantly, be fully honest with yourself. There are no right or wrong answers here; we all bring something of equal – if different – importance to the table. And there’s no time like the present to figure out exactly what your why is.

arlington running coach

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

Mountain Air Altitude Tent Review – Coach Dandelion Dilluvio-Scott


Product: MountainAir Complete System Automatically Controlled Altitude Tent

Typical Price: $4,820.00

Where to buy: https://mountainaircardio.com/

Best Use: Altitude acclimatization via normobaric hypoxia exposure. In simpler terms, this tent system can be a good altitude acclimatization alternative for an athlete who does not have the luxury of arriving to a high elevation race with enough time (typically about 2 weeks) to adapt naturally via hypobaric hypoxia exposure.

Sizing: Bigger than expected

Additional Sizing Comments: See “Changes for the next model”

Comparison to Past Models: NA

Comparison to Other Brands

I personally have not used any other brand of altitude tent. However, before purchasing from MountainAir Cardio I did extensive research on several brands and altitude tents in general. I discovered that most folks agree that altitude tents can be hot, humid and loud. Those three items can disrupt the sleep cycle and, therefore, inhibit recovery. This would cancel out an acclimatization benefit. MountainAir recognized these three issues and took mitigation measures not found in other brands which is why I ultimately decided on their tent system.

To keep noise to a minimum an extra-long air delivery hose is provided so the air separation unit can be kept in a different room. Additionally, the output end of the hose is equipped with a silencer. These additions do not eliminate sound completely, but they do keep it tolerable for me.

To address the hot and humid factor MountainAir Cardio added a fan for both ventilation and accurate elevation tuning. The altitude is assigned via an app which can be set in 500ft intervals. Adjusting the dial on air delivery unit alone will bring the tent to roughly the altitude the user is hoping to achieve. However, the controller box, which is unique to MountainAir, monitors and records the altitude data from inside the tent. As the altitude in the tent approaches the set level on the app the fan will turn on allowing for cooler outside air to enter and a precise altitude (the fan will change speed to keep the altitude at the level you indicated in the app).

The fan ventilation system worked well for temperature control in the spring. In the hot summer months the built-in fan system in conjunction with running the air conditioner on high didn’t work well to combat heat. During both seasons a layer of condensation coated the inside of the tent in the morning as well. I tried to further regulate humidity and temperature with a battery-operated fan clipped to a little loop made for this purpose on the tent ceiling. It helped, but it was still not the best sleep situation for me.

MountainAir does recognize that their fan system is not perfect. To help further combat the heat issue, they partner with ChiliSleep and offer a discount code on their website. The ChiliSleep systems are expensive even with the discount, but I found that the ChiliPad and ChiliBlanket Cubes combined with the air conditioner made the tent comfortable during hot summer months. Now that winter is here I set the ChiliPad Cube on a higher temperature to stay warm at night which is a nice bonus. As far as the humidity issue, it vanished when I relocated to an area that happens to have very dry air so I am no longer searching for a solution to combat condensation as it no longer occurs.

Durability

The tent and air delivery unit seem durable and the app provides reminders for periodic maintenance to help prolong the life of the system. After about 10,000 hours (3-4 years) the air delivery unit can be sent back to MountainAir Cardio for a full “tune up”.

I would also like to note that the customer service is top notch at MountainAir. When I first got the unit the provided smart plug malfunctioned and wouldn’t work. MountainAir had a new smart plug delivered to me in two days. A few months later I moved and the controller refused to connect to my new wifi system. Two days later I had a new controller and MountainAir arranged a UPS pick up for me to return the old controller as I live in a remote area with no UPS Store. They also patiently answered my questions during the setup of the system and are prompt and courteous with responses.

Changes for the next model

It would be nice to see an add-on product to make the tent more compatible with the ChiliSleep Products. There are three tubes that run from the ChiliPad and ChiliBlanket inside the tent to the outside water cooling cubes. The tent is zipped around these tubes, but there are gaps that allow air to escape the tent creating a “leak.” I stuff these gaps with microfiber clothes and it works well to keep the regulated air inside the tent contained. However, they need to be checked/adjusted often making it not the most streamlined system.

The tent is marketed to fit a full or queen size bed. While it does fit my full-sized bed the tent droops and sags in places as it’s really made for a queen. A tightened piece of webbing holds the tent tightly to the mattress to combat the poor fit and needs to be re-adjusted every few days. It would be nice to have a tent that truly fits a full sized mattress or an adapter kit of some kind to help the current sized tent match better with a smaller bed.

The True Test – Would you recommend it?

The altitude tent absolutely helps me with performance at higher elevations. However, I am not sensitive to the noise and can sleep well inside the tent now that I have a good temperature regulation system. Other folks may have a different experience, so I would not recommend that prospective buyers purchase the tent outright. It’s a lot of money to spend on a product that may inhibit sleep quality. I suggest renting the system for a few weeks to see how sleep is impacted (if at all). MountainAir allows the rental of their systems for a minimum of 4 weeks with the option to apply the rental fee to the cost of buying the unit should the athlete decide they would like to commit to a full purchase. I personally rented my system before buying it.

Keeping it Honest

I received a coach discount when purchasing this product.

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

Nashville Half Marathon Race Report – Mark Fuentes

Race: Nashville Half Marathon

Runner: Mark Fuentes

Race Date: 11/12/2022

Location: Nashville, TN

Results: 1:40

Strava Activity Link: https://www.strava.com/activities/8106999041

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

  1. The route ran past the major highlights of downtown Nashville.
  2. The organizers were very responsive with questions.
  3. The event itself carried on without a hitch despite the rain and cold.

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

  1. It was a very cold and wet race. It could be held a bit earlier in the year to avoid the cold.
  2. The finish includes the sharpest incline of the race.

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

The bridge over the Cumberland river wasn’t equally up and down on each side, but was significantly lower on the stadium side, making the finishing mile to include a substantial incline.

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

I made sure to stick to the pace I felt comfortable with, despite the occasional passer. I really enjoyed the sights and atmosphere of downtown Nashville, and being around so many people just like me who were trying something challenging.

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

Get the VIP pass! It allows you to park right next to the start line, and in the weather conditions, this proved hugely vital for me to stay warm until I absolutely had to get warmed up to run.

Lessons you learned that will help you next time around

I slowed considerably the last two miles of the race. This was exacerbated by the uphill sections towards the end, so factoring that in next time will help.

Most important course specific knowledge to know about the race

The bridge over the Cumberland river wasn’t equally up and down on each side, but was significantly lower on the stadium side, making the finishing mile to include a substantial incline.

Aesthetics – Is it a pretty course?

Very pretty, and full of interesting sights.

Difficulty – Is it a tough course?

Total elevation gained and lost was about 1000 feet, so I’d consider it a moderately tough course.

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

Very well run race, with very responsive organizers. I especially liked the access to Nissan Stadium during check-in. Made it feel like it was an exceptional event.

Competition – Is there a strong field?

Moderately strong. From elite to beginner.

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

Registration was a breeze, but check-in included searching for one of the dozen or so emails they sent us for a special QR code. That could be simplified more. I booked everything two months in advance with no issues.

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

Every two miles there were aid stations, and from what I noticed there was only water. This was strangely only true for the first 9 miles. The last four were devoid of aid stations.

Weather and typical race conditions

Weather was drastically different race day morning than the previous week. A strong cold front with rain moved in the night before, making it 35 degrees and drizzling at race start. Typically it should be better than that, and more ideal for running.

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

I needed lots of extra warm gear, to include hat and gloves, thermal tights, and rain jacket. Some chose to forego one or more of these items.

Spectators – Is this a friendly course for your friends?

This is a super friendly course for spectators, and the roads were blocked off sufficiently for people to access at any point they chose.

How’s the Swag?

Decent swag, just a T-shirt and a solid finisher’s medal.

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

4 stars. This was my first half marathon, however.

Running your first race? Check out our race prep checklist!

Salmagundi Trail Half Marathon Race Report – Frank Fisher

Race: Salmagundi Trail Half Marathon

Runner: Coach Frank Fisher

Race Date: 11/12/2022

Location: Austin, TX

Results: 3rd dude

Strava Activity Link: https://www.strava.com/activities/8107278898/overview

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

The course was fun and fast, weather was perfect, and it’s pretty close to home.

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

You have to register early for swag (a beanie), and packet pick up was downtown on a Friday…not exactly the most fun thing to do. If you bring any friends or family with you that are not racing it costs $5 per person to enter the park.

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

I was looking at this race as more of a fitness check and a workout, so I did not go hard from the beginning. I stayed relaxed for the first 4-5 miles, but I also wanted to stay close to the front and possibly compete for a podium if the legs were feeling good. That ended up working out and I had plenty of people to chase down through the rest of the race. My legs felt great and a strong finish got me to that last podium spot.

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

The first 1.5 miles is the most technical part of the race, its narrow single track with some very rocky spots that you need to watch out for. After that it opens up to mostly two track the rest of the way. It’s very runnable with two modest longer climbs. Keep an eye out for the turns and signage. There are multiple distance races going on at the same time, and the signage was all the same color with small lettering so you have to pay attention. There’s only one aid station that you pass by a couple of times with no aid for the last 5 miles of the race. Something to keep in mind if you’re not carrying water.

Lessons you learned that will help you next time around

If it rains the day of or day before the course will be muddy, and it will stick to your shoes so watch the paths you take. Seems like the better path through the muddy spots was where other runners had taken the top layer of muddy clay off.

Most important course specific knowledge to know about the race

Turns and signage. I got lost in one of this race organizations previous races for the same reasons; small lettering, signs all the same color for all races going on. They do a good job of posting the race course beforehand so make sure you have a good idea of where your turns are. It’s a little long too, so if you’re looking at your watch towards the end of the race it might get a little frustrating as the total distance is closer to 13.5-13.7 miles.

Aesthetics – Is it a pretty course?

It’s pretty nice for this part of Texas.

Difficulty – Is it a tough course?

Nope. I overestimated how tough it would be and was way under the time I thought I’d likely finish in.

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

I’ve volunteered and ran a few of their races now, it’s kind of a mixed bag. I think they have it pretty well together, not quite a well oiled machine, but not flying by the seat of their pants either.

Competition – Is there a strong field?

Relatively speaking, yes. Good size field, lots of good runners in the area. Maybe not quite the top end, but plenty of people to race for your ability level.

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 to get into, did not quite fill up. Less than an hour from most parts of Austin. Plenty of parking and port-o-potties. Perfect set up for a local race.

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

Not sure, didn’t stop. Very friendly and lively crew though!

Weather and typical race conditions

Typically, low’s in the 40’s highs in the 60’s. This year was cold, but sunny. Generally, a nice time of year in central TX.

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

Fast shoes and a hand held is probably all you need. Most of the course is hard pack sand/dirt on two track.

Spectators – Is this a friendly course for your friends?

Sort of, plenty of trails to get around on and catch runners at multiple points of the race if you were so inclined. As mentioned, there is an additional charge to enter the park for non racers, so it didn’t really seem like too many spectators came out. However, the start/finish area was nice with tacos, coffee and beer so not a bad place to come watch a race either.

How’s the Swag?

Meh… I didn’t register early enough to get the beanie, and that was it. It’s kind of pricey too, so no swag is kind of a bummer.

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

I’d say 4 out of 5. I really liked this course! It’s very runnable, the surface is nice, plenty of fun sections to rip it on and excellent weather. By far my favorite course I’ve raced on in central TX. Most of the other races I’ve done out here are really rocky with lots of twists and turns that slow you down, this one is just the opposite. I’d say it’s a tad bit overpriced for not having any good swag and it being a local race, but other than that, I’d highly recommend it.

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

Revel Big Bear Marathon Race Report – Younes Sennadj

Race: Revel Big Bear

Runner: YOUNES SENNADJ

Race Date: 11/12/2022

Location: San Bernardino, CA

Results: 2:55:36 – PR & BQ – 71/1890 overall

Strava Activity Link: https://www.strava.com/activities/8107977525

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

  • Downhill
  • Very well organized – aid stations & markers

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

Buses to the startline

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

Very cold at the start, temperature rises after

Lessons you learned that will help you next time around

Race management is key.

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

Alphafly Next % 2

Revel Big Bear Marathon Race Report – Kyle Robinson

Race: Revel Big Bear

Runner: Kyle Robinson

Race Date: 11/12/2022

Location: Redlands, CA

Results: 3:07:28

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

Beautiful course, substantial downhill, well organized.

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

It’s hard for spectators to cheer, they really can only be at the finish. Thankfully the race starts early so by the time most of your family is up and out the door it is time for the finish anyway.

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

3:30 AM bus loading!

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

The course is sneaky. It is a net 4,300 foot downhill but the first 8 miles have rolling hills at 6,600 feet of elevation. The course favors patience, if you go with what the course gives you the reward is a screaming negative split.

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

Take the first several miles easy. Once you hit the decline you have many miles to make up for the slower start. Also this is a quad killer. Whatever you are doing for leg day double it and then double it again! Seriously. Two days post race and my quads are still on fire.

Lessons you learned that will help you next time around

More leg days. Also, due to the cool temperature I didn’t drink enough water at the first few aid stations. At mile 24 that caught up with me! The dry and thinner air were a bit deceptive!

Most important course specific knowledge to know about the race

The hills on mile 2, 4, 6, and 8 aren’t bad. But they are there. Given the elevation and what is to come go easy over those. When the course drops go with it.

Aesthetics – Is it a pretty course?

Beautiful. It honestly might be one of the most beautiful courses I’ve run. The first two miles are pre-dawn and you are in the mountain woods with stars everywhere. Then the rollers through the mountains at sunrise is inspiring and downhill is scenic until mile 15 or so. Then it is so-so but you are still enjoying the downhill so the most beautiful part of that section of the course is your mile split!

Difficulty – Is it a tough course?

It’s sneaky. The first several miles should be managed. If you haven’t prepped your legs the downhill would be brutal but if you’ve done the work it is a wonderful course.

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

It was fairly well organized. They started a bit late due to a few late buses and could have benefited from better signs at the bus loading but their email communication was great and as long as you read what they send you will be ready to go.

Competition – Is there a strong field?

It’s a fast course with good pacing groups and some shift runners. Great course for a PR.

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.

Try to find a hotel near the bus loading area. We were only 4 miles away but given the early start time that proved to be a little annoying on the morning of the race. Some folks staying nearby just walked over which would have been better!

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

They had Powerbar Power gels…who knew Powerbar was still around??!! Good luck finding that at your local running store!

Weather and typical race conditions

Cool and dry…the start is chilly, bring a shirt to toss.

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

Leg day. Honestly, the downhill running is no joke.

Spectators – Is this a friendly course for your friends?

No, this is the one bummer of the course.

How’s the Swag?

Awesome. Good shirt and a surprise with a great hat!

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

Highly recommend! 4.5/5

Chesapeake Bay Bridge Run 10k – Stacy Holtz

Race: Chesapeake Bay Bridge Run 10K

Runner: Stacy Holtz

Race Date: 11/13/2022

Location: Chesapeake Bay

Results: 59:32

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

  1. A very unique experience to run across the Chesapeake Bay Bridge
  2. Very well organized
  3. Super cool medals

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

A very large crowd.

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

I had a PR and met my goal of getting in under an hour.

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

Go out in the first wave.

Aesthetics – Is it a pretty course?

It’s gorgeous

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

Very organized and well run.

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

Hotels, parking pass, and shuttle ride.

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

Aid station half way through. Lots of medical staff.

Weather and typical race conditions

Cold and windy

How’s the Swag?

Swag is nice. The medal is the swag really. If you do it multiple years the medals are puzzle pieces that make a larger medal.

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

I give it 5 and highly recommend

Chesapeake Bay Bridge Run 10k Race Report – Kate Schroeder

Race: Chesapeake Bay Bridge Run 10k

Runner: Kate Schroeder

Race Date: 11/13/2022

Location: Annapolis, MD

Results: 1:12.25.9

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

Unique setting, extremely well organized and a fun atmosphere

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

Security – lots of security.

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

It was a spectacular view.

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

There is a second small hill climb right before the finish line. Save a bit in your legs.

Aesthetics – Is it a pretty course?

Gorgeous views from the bridge

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

Register early. It sells out.

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

Five stars

Hamsterwheel 30 Hour Race Report – Bucky Love

Race: Hamsterwheel 30 hour

Runner: Bucky Love

Race Date: 11/05/2022

Location: New Boston, NH

Results: 24 hours 22 mins

Strava Activity Link: https://www.strava.com/activities/8077360242

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

  1. You get to see your friends, family, and crew every 4 miles.
  2. The commitment of the Race Director and her family to make it a great event.
  3. The easiness of the course. Not technically or challenging.

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

The hot food options I personally found too much or not worth waiting for. I love that the RD spent all week cooking and preparing foods for runners but not many of them were great runners food for during the event. They would have been kick ass to have after. I get what they were going for but it didn’t do it for me. Do you really need a pile of apple crisp or macaroni and cheese in a bowl to carry with you, and that is if you were willing to wait for them to dish it out as usually there was a line with no separation between runners and non-runners. And the overnight food was managed by young boys who fell asleep. Love that they tried but it really didn’t work for me. The grab and go aid station they did have set up was pretty sparse and you had to mix tailwind from bags on the fly. Overall, whereas I really loved this race, and their energy, for me at least I do not believe they had many volunteers with 100 mile or 30 hour running experience that know best how to guide runners and keep them moving. I would never want to do this race without my crew of vast experience.

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

The hot food options, where I didn’t find them that appealing (probably because I tried it eat it and most of it came back up), but the spread was pretty impressive. They also had movies playing on a giant screen, a live band earlier in the day, and Karaoke at night. It would pretty crazy and fun to run and participate in those types of things, if you didn’t have a specific distance goal in mind.

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

My race pace was very consistent. I employed a run 7 mins and walk 3 min intervals from the start and mostly all the way to the end. I had two bad miles in there during a couple of vomit sessions but overall I was steady and the race terrain allowed for it. I also fueled very consistently taking in calories basically every 2 miles. All of this left me feeling the best I have ever felt at the end of a 100 miles.

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

I wasted too much time at the aid stations during the night hours because it was fun to see my crew. Watch yourself if you care about time on that. I also over did the tailwind (mixing it on the fly) so it caused me to retain water and not pee. within a couple hours of stopping tailwind my fluids starting flowing regularly.

Lessons you learned that will help you next time around

Same as the lessons above. Thankfully my friends asked about my peeing and knew the solution as I had never even considered stopping electrolytes altogether as the solution. In fact I was making myself drink more . Definitely a good lesson learned in balance.

Most important course specific knowledge to know about the race

That is it flat and a 2 mile out and back with a little deviation at the end that goes up a small hill.

Aesthetics – Is it a pretty course?

Meh, not really. Very standard New England rail trail and no real views or sights to see

Difficulty – Is it a tough course?

No, definitely not.

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

A little bit of both. They got a lot of things right but the aid station food.

Competition – Is there a strong field?

I didn’t really pay attention. My primary goal was to finish the 100 and have fun. which I achieved. I would say there was defiantly 5-6 very strong runners there that went well north of a 100 miles.

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 didn’t seem to sell out as I signed up 3 weeks in advance. I don’t think it takes much special logistics on this one.

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

All more comments above

Weather and typical race conditions

It is a New England Race in November. This year it was abnormally hot but other years it has been below freezing, raining, or snowing. I would say the average year would more then likely be low 30’s at night and 40’s during the day.

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

I would have gear for hot, cold, wind, rain, and snow. Cover your bases. There is no reason not to have it. You can literally park your car near the start/finish area and have access to all your stuff every 4 miles.

Spectators – Is this a friendly course for your friends?

Very spectator friendly. You can see your runner every 4 miles.

How’s the Swag?

There was none that I received or saw. You do get a cool red eyed hamster belt buckle for reaching the hundred and you collect lap wooden medallions which is a cool memento to keep.

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

4 out of 5 because I think the well intended effort was definitely there and I wouldn’t necessarily say someone needs to run it but if they do, bring a good crew and have fun. It was a fun race and I would recommend to others if they want to get in an end of season 100 but I wouldn’t say it is an must do race.