Red Rocks of Sedona Race Report – Renee Gale

Race: Red Rocks of Sedona

Runner: Renee Gale

Race Date: 11/05/2022

Location: Sedona, Arizona

Results: 18 of 22 overall

Strava Activity Link: https://www.strava.com/activities/8074665475

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

  1. The views along the course are spectacular, this had to be the most beautiful area I’ve run in. Most of the route is single track and meanders through Ponderosa Pines, buttes, pinnacles, mesas, and canyons. I especially enjoyed the Hiline Trail where we climbed maybe 200 ft and ran a narrow path alongside a cliff edge for more than a mile with a constant view of the valley below.
  2. The weather was perfect – the morning started out in the mid-30’s and got to the low 60’s by the end of the race. Running in the Arizona desert, I usually don’t encounter much shade but there was more shade than I expected. I can’t really remember how much but I just remember it being really pleasant and much appreciated.
  3. One other nice aspect of the race was my fellow runners – very friendly! I think the field was limited to 100 runners giving the race a more intimate feeling. The ones who got there on the first shuttle (like me) had to wait in the cold for two hours before the race and a bunch of us found a place to hang out and chat in the alcove of the church where the race started.

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

I must have got lost at least 3 times. Most of the course was decently marked but there were a lot of trail changes. They had the turns listed on a piece of paper that you could take a pic of with your phone. There were 50 line items on the list and I need reading glasses to see my phone. When I’m running I got enough going on in my head without trying to decipher their turn instructions even if I could have seen them. One time I veered off course and it took me seven minutes to find my way back. One thing that makes it difficult to stay on track is when we would run over these great big rocks – those famous Red Rocks. I would be running on a trail and come to these huge expanses of rock that have no vegetation (so nowhere to hang a ribbon) and they go in every direction so I would stop and look at the horizon for some sign of where to go to next losing time, getting frustrated. In fact, I found out post-race that three people I had sat and talked with at the start line got so lost, that they decided to make up their own course for a while, then they called the director and got picked up, not finishing the 20 mile course.

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

This was the most technical course I’ve raced and also the longest. Having fallen and broken my forearm in May, my biggest goal in every race and trail run is to stay upright. I managed to do that even over many miles of rocky trail. Maybe 18 miles into the race, a female runner in front of me fell when her foot planted on a loose rock. That was a good reminder to me to keep my focus on being safe. These were big boulders on a steep descent with not a lot of footholds. I decided to shimmy down the worst of it on my bum. I think I’m most proud of the fact that I kept going and kept a positive attitude when faced with some obstacles. At mile 11, the toe of my shoe hit a rock and the pain shot up my leg into my hammie where I’ve been having some pain for more than a month. At that point, the trail was studded with uneven rocks and my hammie hurt for about two miles after that. The pain made me think I might not make it but I took a let’s just keep going and see what happens perspective. I feel I practiced a lot of mindfulness during this race – I’m learning to listen to my body. I was open to seeing what would evolve – I didn’t think “quit” nor did I think “push through the pain no matter what”. I just took it easier over those rocks and eventually felt better.

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

Having never run this distance, my awesome coach Frank suggested I start out the first few miles at the low end of my easy-pace HR. I had planned on doing that but got focused on a secondary goal of keeping a certain average pace. That goal pace was slower than I’ve been running my long trail runs so I thought I was being conservative by meeting that pace goal even though my HR was averaging a bit higher than we had set. Half way through the race I realized I couldn’t keep up the “conservative pace” and settled into something more sustainable. I’ve heard it said don’t try something new for a race, for instance new shoes or eating food you’ve haven’t tested while running. Well I have always run with audio cues, one of them tells me my HR. I was worried about battery life on my watch so I turned off bluetooth which meant no audio cues. This meant looking at my watch a lot more than I’m used to and this might have affected my focusing on the HR goal. In summary, my lesson is an old one – don’t try or do something different for a race than what you are used to.

Lessons you learned that will help you next time around

My foot was developing a blister when I got to the first aid station. I was planning to do something for that, I had some bandages with me but I totally forgot. Then when I got to the second aid station, I still didn’t do anything. I think I have an issue with spending too much time at the aid station and I want to get going (especially after losing time getting lost). My lesson is I need to take the time or do some better preventative work.

Most important course specific knowledge to know about the race

Sedona is a tourist town and the course was open to hikers and mountain bikers. That became more of an issue later in the race, not so much in the earlier hours.

Aesthetics – Is it a pretty course?

So so beautiful! Way too many photo op decisions!

Difficulty – Is it a tough course?

For me, this was very technical. Running over those great big red boulders was difficult. They are very uneven, pockmarked and then I’d have to jump across any creases between boulders. I would get to a nice downhill section but couldn’t push the pace because the path was studded with rocks of all different sizes and shapes. I’ve been running on lots of rocky trails in Arizona but some of these were a bit trickier. I rolled my ankle a little and I’ve never done that before. The Hiline trail was pretty narrow and at the edge of a cliff, not too rocky but there were enough rocks and roots to give me pause and slow me down even though at that point, it’s pretty flat – I didn’t want to fall off the cliff!

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

It was well organized. They had shuttles to bus us to the start line and that was no issue. Coffee while we waited for the race to start. The aid stations were well stocked and the volunteers friendly and helpful.

Competition – Is there a strong field?

This was the Red Rocks of Sedona’s first race. There was a marathon (27 racers), a 20 miler (22 racers) and a 10 miler (59 racers). I would say probably not a strong field but I don’t really know.

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.

Since it’s a new race, it wasn’t hard to get into. However, Sedona is a tourist town. I booked my lodgings a little more than 2 months in advance and could only get a budget hotel, minimum amenities at $190/night.

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

Two aid stations for the 20 miler – at 7.2 miles and 14.5 miles (I didn’t get to the second aid station until 15.5 miles due to being lost, etc.) The race email said “Skratch electrolyte drink, Salt Stick chewable tablets, Muir Energy gels, Skratch bars, Krispies and Chews as well as salty snacks, bananas, coke and water” I don’t remember seeing any coke until I got to the finish line but I might have missed it because everything else was there. There were also mandarin oranges which I would have liked but they weren’t peeled or cut in half and I didn’t want to deal with that.

Weather and typical race conditions

Weather was clear. Strava shows that when I started the race at 7:45, it was 34 degrees. The high for the day was forecast for 63 but I didn’t check when I was done. A cold front had moved thru Sedona a few days before the race but the day of the race was pretty typical for November.

How’s the Swag?

Got one of those typical heavy medals on a ribbon which is fine. But I LOVE the race shirts that we got. It seems higher quality than usual and the graphics on it are pretty cool – fits really nice too.

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 – it was spectacularly beautiful, challenging and great single track.

What is Run Specific Core Training?

In 2008, Canadian Triathlete Carolyn Murray finally realized her dream of being selected for the Olympic triathlon team. Murray was often in the lead pack off the bike. However, despite being an excellent runner, she would fade during the run. After trying many strategies, Carolyn tried something different altogether. She doubled down on her core training. I recall her explaining that it was her stronger core, not more speed work or volume, that was the difference maker. She said her body could hold it together, maintaining a faster pace, as fatigue set in near the later stages of the race. 

This feel-good story always stuck with me. As an undergrad in kinesiology, it was exciting to see the relevance of a sound core training program start to be embraced amongst endurance athletes. Back then and still today, many endurance athletes fear strength training, including core training, thinking it will waste time or worse, reduce performance by creating large, bulky muscles. Done correctly and efficiently, this could not be further from the truth. 

Despite run training progressions, studies found that novice runners do not improve run techniques for greater efficiency or reduced risk of injury. 

They still showed a greater increase in trunk inclination (bending forward at the waist) and increased ankle eversion as the runners became fatigued.  Research indicates that poor core endurance can reduce your ability to maintain a trunk position, negatively affecting run kinematics. These trunk changes reduce run efficiency and increase risk of injury, indicating that core strength and endurance must especially be addressed. 

It is often said that every action each step we take is initiated from the core. It is often said that power comes from the core. When good technique is used during running or daily tasks, power is often generated through the hips and is transmitted through a stiffened or “braced” core. Lesser known or discussed, the core more often functions to prevent motion rather than initiating it, stabilizing and protecting the body. A “functionally strong core” is essential for injury prevention and optimal performance. 

What is the Core? 

We are not just talking abs here! Core encompasses your entire back, abdominal wall muscles, and glutes. It also includes your latissimus dorsi and psoas muscles, linking your core to the pelvis, legs, shoulders, and arms. You can essentially think of the core as everything aside from your limbs. Ideally, the muscles work together to create spinal stabilization, called “core bracing.” 

Unlike your limb muscles, your core muscles often co-contract, stiffening your torso so all muscles become synergists in your running and daily life activities. This is important, and this is the reason why training your core needs to be done differently than your limbs to be the most effective. 

Core and Run Performance

Is core training going to increase your V02max? Likely not. It will, however, improve something that may be more beneficial: running economy.  

Core endurance is a very important part of run training, as it helps to maintain an efficient trunk position. Studies have demonstrated that core stability training improves running performance. One of the reasons is, yep “core bracing!” With core bracing, the body becomes stiffer to accept the foot impact. 

Core endurance is especially important during long distance and/or high intensity running, as muscle fatigue is greater. Research aside, essentially every triathlete and runner I have seen with dysfunction, injury, and frustrating performance has had insufficient core strength and endurance, especially regards to spinal stability. Just look at a runner who is running, bent over. That was me when I started running! Not only does the bent over runner reduce one’s ability for oxygen exchange, the kinematics change, causing inefficiency and greater stress on the spine, hips, and knees. But this can be improved with a little consistent training. In the Ogaya study, for example, runners significantly improved their trunk muscular endurance after four weeks of training, three times per week. Their hip range increased, which can effectively open-up the stride, and angles of their lower limb angles improved, reducing risk of injury. 

How To Effectively Train the Core? 

Should you be doing sit-ups? Crunches? Isolating the obliques? Negative. 

In fact, doing repeated spine flexion (ie situps and endless crunches) are training the muscles in a manner they are rarely used, and performing numerous situps may increase risk of spinal disc injury. McGill, renowned spinal expert, states that “focusing on a single muscle generally does not enhance stability but creates patterns that when quantified result in less stability.” Your core is like a team: Together Everyone Achieves More. Effectively training the core means training all the muscles to work together.

The best way is to train the less glorified muscles. We are not talking 6-pack abs here, rather the deep pelvic and spinal stability muscles, referred often as “control exercises.” Exercises that truly enhance spinal stabilization are the exercises encouraging stiffening of the entire core musculature. The best way is also to include exercises that transfer into running, called “dynamic correspondence exercises.”  Dynamic correspondence exercises enhance movement patterns and other components of fitness to prepare you in the best way for your sport.

Three Core Exercises

Here are three great exercises for the runner toolbox that will improve your core strength / trunk stability specifically for running. Although I am also a fan of weight bearing core exercises (i.e. various offset carries), I chose these exercises as they do not require equipment, can be done anywhere, anytime, and are a great foundation to build on.  The dead bug and bird dog exercises especially mimic similar running movement patterns: Alternating mobility in one leg and stability in the other leg, along with opposing arm movements while core bracing, making these excellent dynamic correspondence exercises. 

Try and keep your training program simple, effective, and efficient for more energy and time to be spent doing what we love: Running!

  1. Glute Bridge Variations

Why: Promotes the correct firing sequence pattern of: Engaging your glutes before your hamstrings and lower back. This enhances your ability to produce greater force and reduces risk of injury. So common in runners, hip flexors, back stabilizers, and other smaller muscles take on the roll of the glutes if they are not firing properly. The hamstring muscles can take over too much of the burden as well, extending the hips instead of what should be – the glutes. Over time, without the correct firing sequence, this can lead to overly tight muscles and negatively affects your stride.

How to (Figure 4 Glute Bridge Demo Link): 

Lay on your back with feet approximately hip width apart or a little wider, perform a very mild pelvic tilt (just a couple inches or so for a “neutral spine”) and focus on squeezing your glutes. This is super important. We can easily use our back muscles to compensate and just power through this exercise, changing the glute bridge exercise from beneficial to detrimental. Sometimes literally placing a finger on your side glute helps to activate the right muscle group. 

Cross your arms over your chest to reduce the help from your upper body, and slowly lift up. Breathe out on the way up, breathe in as you return to starting position.  There are many glute bridge variations. Please see demo links to a variation that does not require any equipment and will facilitate a hip stretch at the same time.   

Keep movements slow and deliberate. If you are experiencing fatigue before your desired reps are up, stop.  Done correctly, you likely will not lift up all that high and should feel your butt burning. Feel the burn!

Sets and reps: Try 10-12 repetitions per side, 2-3 sets, 2-3 x week. This is a general guideline only and will vary per athlete. Again, if fatigue sets in and you are losing form, stop. It is better to do 5 good repetitions versus 10 bad ones.

  1. Dead Bug Exercise

Why:  The dead bug is an excellent exercise for runners! It resembles motor skill patterning used in running. The dead bug is a control exercise. You are teaching your body to control and stabilize your trunk- essentially reinforcing a stiff and stable trunk and pelvis – while your limbs are moving. 

How to: Dead Bug Demo Link Here

Lay on your back with knees bent approximately hip width apart and your arms raised in the air directly above your shoulders. Bring both legs up, with your hips and knees flexed at approximately 90o. Your knees should be directly above your hips, with your ankles dorsiflexed (opposite of pointing your toes, pull them back), and your lower back in a “neutral position”. 

From this position, slowly lower the right leg, maintaining approximately 90o flexion and touch the ground briefly with your toes. Bring your right leg up, and alternate with the left leg. Repeat for desired reps or until you get fatigued. Advanced versions include extending the leg out instead of touching the ground, and the very advanced version includes extending the leg out while simultaneously pulling your opposite arm away from the leg.

You should be performing this in a slow and controlled manner, breathing in as you start the movement and breathing out upon returning to start position. 

It is vital that you maintain a neutral spine, it should not change during the exercise. For a neutral spine: perform a very slight pelvic tilt or you can think of gently pressing your ribs into the ground, “keeping your rib cage down.” Don’t overdo the pelvic tilt though, another common mistake! If you are not sure about this, a friend can help. He or she could place a resistance band under your lower back and gently try pulling the band out as you are doing the exercise and if he/she can’t pull it out, then you are keeping the neutral position. If you are on your own, you can try placing a small rolled up towel under your low back to start. 

Tips: If you feel your back losing its neutral spine, try doing less reps or a lower-level dead bug. Examples: dead bug breathing- in start position, breathe deeply 3-5 times then relax and reset. Or, shortening your lever (ie touch the ground closer to your butt with knees at a greater flexion). 

Remember, dead bug is a control exercise. If you see people using weight and/or powering through quickly doing tons of reps, don’t be tempted. As in most of these, they are a great exercise performed incorrectly and for the wrong reasons. Done correctly, you should really engage your lower abdominal (pelvic region) muscles, even just getting into the ready position. Remember to move slowly and thoughtfully! 

Sets and reps: Try 8-12 repetitions per side, 2-3 sets, 2-3 x week. Again, this is a general guideline only and will vary per athlete. Remember, if fatigue sets in and you are losing form, stop. Start with fewer reps or the modified versions mentioned. 

3. Bird Dog Exercise

Why: The bird dog is another control exercise that emphasizes core bracing while moving limbs, making it an excellent exercise for runners!

How To: Bird Dog Demo Link Here

Start all fours in “table-top position” (knees under hips and hands under shoulders). Press your hands firmly into the ground and while maintaining a neutral spine, slowly extend one leg out with opposite arm, then the other side, keeping your hips stable. This means keeping your hips square, and not allowing one hip to shift. This is the most important part of the exercise.  

I would start with arms only, progress to legs only, then finally the opposites once the previous variations become fairly easy. You can also add a band for resistance. However, be careful not to overload yourself and change your mechanics. Remember: The most important part is to keep your spine and hips stable. If one side is dropping, then you are defeating the purpose. Remember: Core bracing!

Sets and reps: Recommend 5-6 repetitions per side, 2-3 sets, 2x week. As with all, use the modifications best suited to your ability, stop and reset if you are fatiguing and losing form.

Word of caution:

If you have back problems or are experiencing back pain with any of these exercises, stop and see your health care practitioner. 

A Little Goes a Long Way

Including a few simple exercises consistently can make a positive impact on your running, both in terms of performance and injury resilience. Doing these exercises consistently – i.e. 3 times per week for less than 10 minutes – is a better payoff versus one big session per week. You can do these before a run, after your warmup, or within your strength and stretching sessions. 

Incorporate some specific core training consistently and enjoy the benefits. Run on!

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

Red Coyote Half Marathon Race Report – Tracy Mallette

Race: Red Coyote Half Marathon

Runner: Tracy Mallette

Race Date: 10/23/2022

Location: Oklahoma City, OK

Results: https://runsignup.com/Race/Results/107601?rsus=100-200-d1dad994-c294-4b8d-9a52-ff070bef4ce4#resultSetId-350691;perpage:100

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

  1. Easy course at low elevation
  2. Good pre-race communication
  3. Nice race swag

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

So windy!

Aesthetics – Is it a pretty course?

Most of this course runs along the river trail with a small detour into scissortail park. I found the whole course to be very pretty.

Difficulty – Is it a tough course?

Only during the headwinds!

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

There was really clear race communication sent well in advance and the course was easy to get to. It’s also only a half marathon so that made everything simpler. Race pictures were also available with your results same day, super nice!

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 didn’t sell out this year, but apparently has in the past. It’s worth it to book a month or so in advance.

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

Water only, every two miles. One aid station had sports drink. I would bring your own hydration if it’s important to you. The finish line refreshments were on point.

Weather and typical race conditions

It was unusually warm this year, but apparently the wind is somewhat normal. 25mph+ sustained!

Spectators – Is this a friendly course for your friends?

There are a few access points to the trail, but you can’t really get between spots fast enough to follow and see your runner more than twice (out and back)

How’s the Swag?

Excellent. You can purchase a t-shirt if that’s your thing, but not every registration comes with one. Instead, each participant got a really nice boco fanny pack and a $15 gift card to the running store that put on the race.

Need a pre-race checklist for your next race? We’ve got you covered.

The Ins and Outs of Tapering

Runners working toward a half marathon and particularly a marathon or longer often hear talk about tapering. They know it means they should decrease their mileage and scale back their workouts as the race gets closer; however, many runners avoid tapering because they fear it will negatively affect their race-day performance. Even when runners do taper, many of them do not have a full understanding of why they should taper, much less how they should taper. 

WHAT IS TAPERING?

In general terms, tapering is a gradual reduction in training load. It focuses on adjusting the volume and intensity of training in preparation for an upcoming race to allow the runner to peak at the right time. It is most associated with longer races, from half-marathon to ultra but can happen to a smaller degree before shorter races. Recreational runners who do taper tend to focus most on tapering before marathon distances and longer, although some taper before half-marathons as well. However, studies have shown that most (64%) recreational runners tend to either not taper or not have a disciplined approach to their taper, which can negatively affect their race day performance. 

WHY TAPER?

Many runners are afraid of tapering because they think it will negatively affect their race-day performance. However, the opposite is actually true. Tapering allows the body to start to go into a recovery mode of sorts, where the decreased training load helps reduce the physical and psychological stressors it endured during many weeks of tough training.  This recovery mode will allow the body to replenish your glycogen stores, revamp your immune system, and improve enzyme and hormone levels. The body has been taken to the limit during training, and the taper is designed to rebuild and re-energize it and get the athlete ready for race day.

Many studies have shown that race-day performance typically improves by about 3% when a taper is implemented. What better reason can an athlete have to taper than this? This improvement in performance is due to positive changes in the majority of body systems due to the decrease in training stress. Few fitness gains are made during this process. It is more of a way to allow the body to rest and prepare itself for optimal performance. 

HOW TO TAPER

Even when runners do taper, many know very little about exactly how they should go about it. There is a fine line between tapering too little and too much, and this line can be different for each person. However, there are general guidelines that everyone can follow and then tweak based on their own experiences. 

Most studies have suggested that it is optimal to maintain the training intensity during tapering (i.e. continue to run marathon pace tempo runs or appropriate speedwork), while training volume (i.e weekly and long-run mileage) is decreased significantly over the taper time and frequency (i.e. number of training sessions/week) is also usually maintained. It has also been suggested that consistent progressive tapers (i.e. where the training volume is gradually decreased by a certain percentage each week) are associated with better marathon finish-time results for recreational runners than a less disciplined taper (i.e. where volume is decreased one week but then increased the next). There are other ways to decrease the training volume but most studies seem to suggest that a progressive reduction in volume produces the best results. As far as length, multiple studies suggest 4-28 days as the optimal taper length, depending on the distance of the race. A meta-analysis found that the 2 week taper was optimal for competitive athletes before a marathon, while another study on recreational runners found a 3 week taper was optimal for this group. 

While tapering is a science, it is also an art. The art lies in finding the right balance of decreasing the volume to the amount that allows the body to recover while not decreasing it too much that it goes into full-on rest mode and the benefits of the recovery are lost. Too short of a taper will not allow the body to reap the benefits of full-system replenishment, where too long or quick of a taper will lead to a de-training effect, such as when an athlete takes time off when the season is over. 

There are various plans and suggestions for tapering that suggest the best percentage to decrease the overall volume and the long run volume each week. The meta-analysis mentioned above found that a reduction in volume by 41-60% was optimal for competitive runners. Again, this is a rather large range so there is definitely an art to finding the best range for each athlete. Some plans suggest fully resting 2-3 days before a marathon, while others significantly reduce mileage during race week, but suggest a very easy 2-3 miles before race day to promote better sleep and stress relief. 

This is where working with a coach can be beneficial. It will allow a runner to have assistance in knowing their training plan and how their body responds to help design the best taper for the individual. That being said, there is some trial and error, even when all the research is used. If optimal results were not achieved with one design, it is beneficial to try another design for the next race. 

The research is abundant on the fact that tapering is beneficial to race day performance. There are also many studies that suggest ranges of optimal taper length and the best way to progressively reduce mileage. However, there is no one formula that has been found to do this that fits every runner out there. In the end, like many aspects of running, it can be said that the science behind tapering is sound but that the art of tapering is individual to each runner. 

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

Spartan Beast Dallas Race Report

Race: Spartan Beast

Runner: Coach Jenny Windham

Race Date: 10/22/2022

Location: Granbury, TX

Results: 5:35:39

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

Running with friends, the Spartan Community, the beautiful weather.

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

The terrain was very technical between cactus, hills & rocky creek crossings. Blisters, learning lesson that I should size up 2 next pair of trail shoes.

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

Of all my past runs, this one I took a small tumble. Nothing serious, just more proof that muscles and brain fatigue despite the best fueling, hydration & training strategies.

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

I appreciated running with workout friends, and seeing our hard work paying off as we passed others who were having to rest, and some who could barely walk due to leg cramps. Giving our all at the obstacles was a mental exercise trying to prioritize how much energy we had just then vs what was ahead. My husband had fuel/HR issues, so we kept track and that’s the nice thing about this Community is you know they’ll take care of you even if your friend or family isn’t there. Our 63yr trainer friend was in the lead, and seeing him be able to complete a course he had previously dismissed was the ultimate inspiration!

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

Bring more than what you think you’ll need in the way of layers, gear, fuel & hydration. There’s a free bag check, and I leave a combo of things there as well as the truck. If you can’t carry it on course, at least you’ll have it as soon as you finish. Enjoy the Community and atmosphere. Having FUN is the biggest part, no matter if you’re in a Competitive or Open wave.

Lessons you learned that will help you next time around

The course and obstacle order change every race, and I had brought liquid chalk for the first time. It was nice having it, but ended up not needing it. Each obstacle uses a different type of strength, so until you reach them, it takes quick assessment of mind and body. Pause to watch a few others and see how they fare. There’s no practice attempts, so don’t rush getting in line. I also bring a thin biking glove for things like the plate drag, Hercules hoist, rope climb. Some things are easier when you have more feeling though, especially that require precision. We had the sun in our eyes a couple of times, not much you can do except check your view with and without sunglasses. I always tell myself to watch my footing and pick up my feet, but you have people passing, so I would say my ultimate lesson is try to stay focused.

Most important course specific knowledge to know about the race

Anything goes. Be prepared mentally and physically for a chilly start, wind, blazing sun, stop to rest in the shade if possible. One year they brought water in to make the ENTIRE course a big mud trail. The earlier you can start, the better for many reasons. Allow extra commute time for parking, and registration/portalet/bag check lines. Shop when you first arrive for merchandise, if desired, there’s no crowd and you can stuff it in your bag check.

Aesthetics – Is it a pretty course?

It was this year, but last year was at a nearby ranch with much more flat and sunny switchback lanes. This year we had longhorn cattle, goats & horses. Also a very scenic pond area. Much more hilly this year, but those always bring such inspiration with the reward of the view at the top. This year, there was more cactus and rock than dirt or grass.

Difficulty – Is it a tough course?

For sure! It’s designed to be. This is the longest of the Trifecta, 13ish miles. The shorter ones are less intense, but they reserve the biggest WOW factors for the Beast. They will combine several tough obstacles in a short section, then have long stretches of running and hills. Sometimes they combine a tough obstacle like 40lb sandbell carry up and down a steep hill. I stopped comparing one race to another, they vary so much. I had planned to do the Ultra, which is 2 loops of this Beast race, but had unexpected BP issues in April so decided to wait until all clear with that. I wasn’t able to train as intensely so am keeping it on my goal list for when the time is right.

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

These races are historically top notch in everything from registration to volunteers to staff. There are others in my area I won’t even consider due to less organized or safety measures in place. I have personally witnessed several medical instances and their quick response, as well as participants, which are impressive and appreciated. It’s a family affair, with kids runs, spectators and vendor/festival activities.

Competition – Is there a strong field?

This is for sure the Elite and Age Group waves. Internationally known, super inspiring. I did an Age Group race in June for the first time, and did well though definitely wasn’t in podium reach. Open class is most inspiring and enjoyable for me personally, not only because you can start a bit late of your wave time if needed, and can join with friends of all different fitness levels/ages/etc.

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 best deals are planned out. You can volunteer and earn a free race code. You can buy a Trifecta pass, if you know you’re wanting to do a Sprint (5K), Super (10K), and Beast (21K). Otherwise, you can signup individually and just check for Groupons, which may only apply for afternoon waves. People enjoy traveling as a destination race, so you get to meet folks from all over.

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

There are water, water fill stations & someties Gu or Honey Stingers, just depends on that year’s sponsors. These are listed on the course map in advance.

Weather and typical race conditions

TX weather changes often, these courses typically have water and mud. The MC will give a good race report at the start line too.

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

My preferences are a water pack with pockets for fuel, chapstick, sunblock, eye drops & my phone in a ziplock bag. Some people don’t carry water, but I like the freedom to add an electrolyte or in this case I used my performance fuel the entire way and supplemented with water at the aid stations. I also added 2 gels for extra stamina at miles 5 and 9. Some sort of sun protection like a hat, gaiter, arm sleeves, thin leggings or hiking/compression socks. Definitely trail shoes pay off for the terrain, mostly steep muddy inclines when you could have a sandbag or bucket in your grasp as well.

Spectators – Is this a friendly course for your friends?

It lasts 5+ hours, so knowing that ahead of time is helpful between meals at food trucks, watching others compete, start or finish. In this case, you could also walk the grounds and look at the longhorns and some ranch buildings. Some race distances are usually combined, so there’s always something going on. The Spectator pass is $20 race day, but if you know in advance you’ll need it, you can request a free one with your registration. I also pick a few top restaurants in the area ahead of time, as there could be long lines at the food truck, or even at the first stop with others refueling.

How’s the Swag?

The tees are top quality, but sizing is running small this year. You receive a medal with a detachable piece that fits in a display plaque. You can buy individual coins for each location if you like, get a patch, tshirt, tank, hat, decal or sticker. The merchandise tent has shoes you can try on. With a Trifecta pass, you get a $50 merchandise credit. You also will receive a recovery drink, water and some snacks or banana. This year was water, a banana, protein bar or fruit bar. Always a good variety. There are also official photos, so a nice variety to get just one or 2 things each time until you know you have a particular goal race etc you want to commemorate.

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

5 for sure, and YES! Don’t be as intimidated as I was to just get out there are see what you can do! I still can’t do every obstacle, but I do my burpees or penalty loop and move forward. You’ll meet tons of friendly participants who love talking strategy and motivation.

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

Wild Moose Chase 10k Race Report – Coach Jodi O’Shea

Race: Wild Moose Chase 10k Trail Run

Runner: Coach Jodi O’Shea

Race Date: 10/16/2022

Location: Nine Mile Falls, Spokane, Washington

Results: 1st Age group 1:00:56 (tried to get under one hour but a bit too cautious on the descents!)

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

I really liked the local feel of this race. It was just the right mix of fun and professionalism. Funds from the race benefited Eastern Washington University physical therapy students. The race was located in Riverside State Park and was beautiful, weather was perfect .

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

They should start the runners in 2-3 waves. One for faster runners and the other for slower runners, then walkers. Since the course starts mostly single track this was difficult as many slower runners were at the front and difficult to pass. Also some people walking the hills did not move over to the right so course etiquitte would be a good reminder at the start. (Walkers on left, Runners on right.) I did not worry too much about this since I wasn’t really worried about running for a fast time.

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

The athlete briefing at the start was memorable. They let us know there was active military exercises on the course but not to worry about hearing “machine gun” fire as they would be blanks. Also apparently there was a coyote den on the far side of the course and they let us know to try to veer away from that! When we got to that part, I surely decided to run faster.

Running into Lindsey was a highlight!

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

One of my athletes, Lindsey Duhamel was running the 25 K. The highlight of my race was running into her where the 25 K / 10 K course merged . What were the chances of that kind of timing? I checked on how she was doing and she had cold fingers/ hands and I happened to have gloves which I had just removed so I was able to give them to her. I laughed about that all the way to the finish.

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

Start in the front if you are a faster runner, If you are slower or walking start in the back. I consider myself mid-pack but got stuck for the first mile behind slower runners/ walkers.

Lessons you learned that will help you next time around

Gloves were nice to have at the start of the race. Temp was 48 degrees.

Most important course specific knowledge to know about the race

One loop for the 10 K, 2 larger loops for the 25 K.

Aesthetics – Is it a pretty course?

Yes

Difficulty – Is it a tough course?

I would classify this as “moderate,” not difficult but not easy due to some elevation and loose rock footing. Some sections are slightly technical.

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

This was done well. Each year a different PT class takes over the race so it was run well.

Competition – Is there a strong field?

I was 1st in my age group (female 50-59). There were 23 women in my age group so I am not sure how to gauge. I wouldn’t have otherwise considered my run very competitive so I was surprised by my results.

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.

Signed up online. No issues. Stayed at Centennial hotel. I booked a couple weeks in advance but on the night before the race most hotels were booked out due to other events in the area.

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

Water at 3 miles.

Weather and typical race conditions

Cool, crisp 48 degrees at start , warmed up as the day went on to about 70 degrees.

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

Shoes with good traction. Typical trail shoes work well. Some of the footing was pretty rocky.

Spectators – Is this a friendly course for your friends?

Start/ finish easy to spectate.

How’s the Swag?

Shirt, wood medal. The Age group winner’s medal is really nice.

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

I would give this 4/5 stars.

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

Bull City Half Marathon Race Report

Race: Bull City Race Fest Half Marathon

Race Date: 10/16/2022

Location: Durham, NC

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

  1. Nice and Friendly Volunteers
  2. Great Weather
  3. Awesome Snacks post race

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

The course was insane. That’s all really

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

My coach gave me 3 goals to meet. Either a 2:30 finish, a 2:50 finish or just a completion. I got a 2:50 finish.

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

Train with more hill repeats if you’re going to ever race in Durham.

Lessons you learned that will help you next time around

Even as a new runner, you don’t need a camelbak for this race. I went back and forth about bringing a camel back or just a hand bottle to my first half. I am someone who would probably be considered as over hydrated most of the time I drink a lot during runs, it’s something I’m working on, and I didn’t need more then my bottle and a few aid station cups. The camelbak would have been unnecessary weight and back pain lol.

Most important course specific knowledge to know about the race

It is not new runner/ first half marathon friendly. I would not recommend this race to anyone who isn’t used to running half marathons or versed deep in hill repeats. I do not quit and I do not give up. I ran a 10k in this location a few months ago and it was hard but I finished. Some of the hills in this race were insane I couldn’t do them. The entire group of runners that I generally stayed with during the race ALL stopped running the hills around the 9 mile mark. That specific hill took around 5 minutes just to get up. It was very hard and very intense. There are little to no flat straightaways where you might have time to catch your breath or loosen up your legs a bit before the next huge hill. The rougher hills began around mile 5 but were manageable. Mile 9 onwards I just couldn’t do them despite how well my training went up to this race. It was mentally discouraging and made the last bit of the race difficult to complete. I was not ready for that. So I tried my best to keep a good fast pace during whatever straightaways were available because of how much time I lost finishing the rest of the hills.

Aesthetics – Is it a pretty course?

Yes

Difficulty – Is it a tough course?

Extremely difficult. I talked to some ladies after who said they have run multiple half marathons and they considered this one extreme as well. I guess that’s kind of a positive in itself that I completed something so difficult. ????

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

Very organized

Competition – Is there a strong field?

The first male was on his way back from the half marker at around a 5:50 pace. Only 4 males were in front of the lead female. It was cool to see how strong they were.

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. Easy registration

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

5 total about every 2.25 miles

Weather and typical race conditions

Great weather

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

No.

Spectators – Is this a friendly course for your friends?

Yes

How’s the Swag?

Nice shirt and medal.

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

4/5 I recommend it to experienced runners only, honestly.

Dia de Los Muertos 10k Race Report – Ronda Munoz

Race: Dia de Los Muertos 10k

Runner: Ronda Munoz

Race Date: 10/16/2022

Location: Lodi, CA

Results: 10K in 1:03:04

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

Upbeat music at the start, flat and fast, at a winery.

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

Course is out in the sun, not much shade and it starts late…9:00 am. At the start, over 300 people bunched together and it took a while for runners to be able to get out and start running. Walkers were in the middle of the road and it made it hard to dodge them.

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

People in full on sugar skull body suits to run in.

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

I enjoyed that I placed 3rd for my age group.

Aesthetics – Is it a pretty course?

It’s okay for being out in the country.

Difficulty – Is it a tough course?

No.

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

It was pretty well run, but everyone had the same start time.

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

Only two water stations.

Weather and typical race conditions

Sunny and typically a mild morning.

Spectators – Is this a friendly course for your friends?

Yes, plenty of places to stand and cheer on.

How’s the Swag?

Medal is pretty cool.

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

3.5/5

Des Plaines 50 mile Trail Race Report – Vince Kwok

Race: Des Plaines River Trail Race (50 miles)

Runner: Vince Kwok

Race Date: 10/15/2022

Location: Vernon Hills, IL

Results: 9:52:51

Strava Activity Link: https://strava.app.link/Xd0t0lNIcub

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

  1. Super flat.
  2. Logistics were easy.
  3. Volunteers were friendly and helpful.

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

I prepared well all summer for this race. It’s a local race for me and so I knew the course very well. This was my first ultra and so I wanted to set myself up for success. For the first 7-8 miles, there were other runners around me but after that, I was pretty much by myself. So I just treated it like any of my other long runs. I tried to not get caught up with what other runners were doing and stuck to my gameplan. I stayed consistent, relaxed, and just kept going. At the halfway turnaround, I was able to see the runners behind me. There were a few people that I thought were ahead of me but were actually behind me. So that was a nice little surprise. I also executed my nutrition plan very well and had no stomach issues. I ran at a steady pace to around mile 35. The last 15 miles were tough but I was able to employ a “run a couple miles and then walk for a few minutes” cycle.

Most important course specific knowledge to know about the race

It’s a north-south course. From the start, you go south ~1.75 miles, turnaround, and go back north to start ~1.75 miles. Then you head north ~25 miles to halfway turnaround. They you come back to south to same start/finish point.

Aesthetics – Is it a pretty course?

It is in a forest preserve along the Des Plaines River. Most of the course is surrounded by trees. There are some open areas. Some of the leaves were starting to change colors. But I wouldn’t describe it as a pretty course.

Difficulty – Is it a tough course?

Not difficult at all. Very flat. It is crushed gravel for majority of course. Not technical at all.

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. Website and details about race were clear. Packet pick-up was easy (although no day before packet pick up available for out of towners; but if you stay at host hotel, you can pickup packet there). Pre-race instructions were clear. Course markings for the different distances were clear. Volunteers were great. They had porta potties at start/finish and a few other aid stations. There were also permanent bathroom structures along the course.

Competition – Is there a strong field?

It’s a small and local race in the northwest suburbs of Chicago. There were 89 people signed up and 62 finishers.

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 year the host hotel was fully booked for the first time. But I believe they provided an alternative hotel option.

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

Aid Stations were standard. They were about every 5 miles. This is a cupless race. They had tailwind and water.

Weather and typical race conditions

The weather was perfect. At race start (7am), it was about 33F. Around 11am, it was around 46F. The rest of the afternoon was low 50s. At the start, the ground was a little wet but it dried up after a couple hours. I heard a few years earlier, it had rained a lot. So they had to do an alternate course (6-8 mile loop) because the Des Plaines River flooded. They had to still go through large puddles of water.

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

Standard gear. I used a Salomon vest with two 500 mL water bottles. Not technical so no poles or trail shoes required. I wore my Saucony Endorphin Speed 2. I chose them because they were comfortable and light.

Spectators – Is this a friendly course for your friends?

Very friendly for spectators. I had my crew meet me at one of the aid stations (mile 31.7) so I could eat some whole food and restock up on gels/bars.

How’s the Swag?

I got a belt buckle. It’s okay. The only thing I wish they added to it is the year. The shorter distance medals (50K, marathon, 1/2 marathon) looked pretty cool as the center part of the medal spinned. Also got a t-shirt.

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

5/5. This was a perfect first ultramarathon for me. The weather was great. The course is very flat. It was a local race so I got to practice on the course all summer. I had an awesome time!

Buffalo Creek Half Marathon Race Report – Matthew Bigman

Race: Buffalo Creek Half Marathon

Runner: Coach Matthew Bigman

Race Date: 10/15/2022

Location: Cabot, PA

Results: 1:11:05

Strava Activity Link: https://www.strava.com/activities/7966815863/overview

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

The race was well organized with easy check in, gear bags, and accessible. The size of the race is also manageable and makes for a convenient half marathon! Lastly, it’s largely downhill with over 700ft of loss, so it’s FAST!

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

The end has a sharp turn into a steep hill that kills your momentum at the worst time.

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

I got out into the lead from the very beginning with nobody behind me. Despite racing alone, a pace bike led me the entire way which was great company! I fought incredibly hard to maintain a fast pace and delay slowing down until only 2 miles to go. Even then I only slowed a few seconds.

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

Don’t get out too fast! The beginning is the steepest, so it’s easy to start too quick.

Aesthetics – Is it a pretty course?

This course is gorgeous! It very well might be the fastest course on mostly trail during the gorgeous Pittsburgh fall.

Difficulty – Is it a tough course?

This course is difficult in a different way. It’s almost entirely downhill and fast, but this means you may be running at a quicker pace than you’re used to. This made it an incredibly hard effort but with a big reward!

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 was able to sign up just a couple weeks before the race, driving up is easy as well as parking. It’s point to point, but the shuttle back was quick and easy to catch.

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

Aid stations every 2-3 miles with water, gatorade, and gels!

Weather and typical race conditions

This year’s weather started in the 50s and ended in the low 60s while partly sunny. Though slightly warmer than I would have liked for fast times, it was still great. This time of the year is likely cool and good weather.

Spectators – Is this a friendly course for your friends?

A spectator with a car can see runners at multiple points at which the trail crosses roads.

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

4 out of 5 stars!

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

Chicago Marathon Race Report – John Gregson

Race: Chicago Marathon

Runner: John Gregson

Race Date: 10/09/2022

Location: Chicago, IL

Results: 4:01:17

Strava Activity Link: https://www.strava.com/activities/7938195691

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

  1. The course was nice and flat, and the weather was perfect for running
  2. The aid stations were plentiful and well organized
  3. The crowd was amazing

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

Nothing really. One little quibble might be the recommendation to get to my starting corral two hours early. That seemed excessive.

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

Running on carpet across a couple of the grated bridges was a little weird.

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

Negative splits! My rest and nutrition were on point and, for the first time ever, I felt strong enough to pick up the pace in the second half of the race. The weather was perfect, and even though there were a lot of runners on the course, the congestion wasn’t too much of an issue after the first couple of miles. PR by 15 minutes and just 1:07 short of my 4-hour A goal. Coming off a slower-than-expected Berlin Marathon two weeks earlier, I kind of shocked myself by improving my time by 28 minutes over that race.

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

Grab a pace band if you have specific race goals. GPS is notoriously inaccurate in downtown Chicago, so you’ll probably need to rely on the mile markers and your overall time to calculate your splits/pace. I forgot to grab a pace band at the expo, so I just scribbled a few key split times on my arm with a Sharpie. I didn’t carry hydration with me and there was plenty on course to meet my needs. You may not need sunglasses at the start of the race, but there was a lot of sun/glare in the back half of the race.

Lessons you learned that will help you next time around

Maurten gels are amazing. A bit spendy for everyday training, but I took one every 20 minutes during Chicago and they were great. I mixed in the caffeinated version in the second half of the race. I also worked to get myself on Chicago time (from Seattle time) in the week leading up to the race, going to bed early and getting up early. I felt like I was fully rested on race morning. In the days leading up to the race, I ate a lot of bagels, pasta, and bananas, which seemed to be a good combo for me.

Most important course specific knowledge to know about the race

Try and stick to the “blue line” to take corners at the right angles, but be aware that the congestion will be heaviest here. As mentioned previously, don’t really on your watch GPS for splits/pace. Have an alternate plan to track your progress if you’re aiming for a specific time. Unless the weather dictates that you’ll need warm/dry clothes to change into right after the race, I’d probably skip the gear check and go the old, giveaway clothes route. After checking my gear, I stood around shivering for about 45 minutes before I actually started running. Smarter people than me stripped off their old sweatshirts at the last minute and tossed them to the volunteers collecting clothes for charity.

Aesthetics – Is it a pretty course?

I mean, as far as urban races go, it’s not bad. Lots of cool architecture and bridges. Not exactly picturesque while you’re running though.

Difficulty – Is it a tough course?

Other than the runner traffic you need to navigate, no, not a tough course at all. Flat, wide streets, lots of aid stations, great environment, etc.

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

Amazing. Coming on the heels of Berlin, which felt like a cluster at times, Chicago was incredible. Volunteers everywhere, clear instructions, and organized from the expo to the finishers’ village.

Competition – Is there a strong field?

Yes, very strong. This year (2022), Ruth Chepngetich ran the second all time fastest women’s time and Emily Sisson ran the fastest ever US women’s time. Conner Mantz ran the sixth-fastest US men’s time.

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.

For middle-of-the-packers like me, you can get in via lottery, which you enter a year in advance, or by running in support of an approved charity. I was selected in the lottery then booked my hotel through Marathon Travel and Tours. I gather that some places do sell out, so if you are lucky enough to get in, you might want to book a hotel as soon as possible. I really liked being right next to the Grant Park start/finish line to eliminate another potential source of pre-race stress.

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

Pretty standard fare. Gatorade Endurance and Water at the earlier stations, and a few stations with gels and fruit later in the race. Spectators are also shoving stuff (e.g., popsicles, pickle juice, beer, Malört) in the runners’ faces though out the race. I avoided all of this.

Weather and typical race conditions

We had great weather this year (high 40’s to start, low 60’s by the finish), but it sounds there can be a lot of variety year-to-year. Last year (2021) was apparently very warm (68 at the start) and humid (84%).

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

Nothing special, but I would recommend a pace band if you’re so inclined. See above.

Spectators – Is this a friendly course for your friends?

Yes, I think so. I went solo, but I gather that it’s possible for friends and family to cheer you on multiple times if they move around a bit.

How’s the Swag?

Pretty good. Short sleeve Nike tech shirt (picked up at expo) and finisher’s medal. There was a lot of stuff for sale at the expo, but by the time I got there (when the doors opened on the Saturday before the race), there wasn’t any official gear left in my size (or the size above, or the size below). I ended up ordering a half-zip from the Nike website has soon as I got back to my hotel room.

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

5 out of 5. I would absolutely recommend it. I wasn’t planning on repeating any of the majors before I complete my Six Stars, but I’d make an exception for Chicago.

Want some race day tips for your next race? We’ve got you covered.

Tahoe Super Triple Race Report – Bryan Gray

Race: The Tahoe Super Triple

Runner: Bryan Gray

Race Date: 10/14/2022

Location: Lake Tahoe, California and Nevada

Results: https://results.raceroster.com/v2/en-US/results/njujfe7yvhstqq29/results?subEvent=

Strava Activity Link: https://strava.app.link/USFFEF1ucub

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

  1. The views were incredible.
  2. There were bears on the overnight run and I believe I saw 2 coming into Kings Beach but they were too far to tell for sure in the dark, but I definitely saw 1 in the early morning on the west side of the lake South of Tahoe City.
  3. Crossing the finish line after 125 miles to have the race director shake my hand and congratulate me.

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

The bib pickup for the Friday marathon and half marathon wasn’t as well organized as it could have been. The other bib pickups were in an expo and had a great setup, but ours wasn’t well organized.

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

The first marathon runs through a tunnel with one lane closed. The 72 mile ultra didn’t have that lane closed.

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

The 2 marathons were great. Under 4.5 hours for the first and under 5 for the 2nd. Seeing a bear in the morning was very cool, and my sister, who I’ve been coaching, ran her first half marathon Sunday and passed me on the course.

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

The 2nd to last uphill section is named the Hill from Hell. Don’t underestimate it. It’s shorter than the Spooner Summit climb but much steeper.

Lessons you learned that will help you next time around

Drive the 72 mile route before hand so the support person knows where to be to provide aide.

Most important course specific knowledge to know about the race

All 3 races have hills. The 2nd race has the least hills but there are more of them.

Aesthetics – Is it a pretty course?

It’s the most beautiful run I’ve done so far. The towns are cute but you also run through beautiful forests

Difficulty – Is it a tough course?

This course has a lot of elevation gain and is at high altitude so it’s very tough

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

It was well organized for the most part but since only 2 of us did the 125 miler the people doing bib check-in didn’t seem to be ready for me, but when I went to the expo to get my swag they were much better organized.

Competition – Is there a strong field?

The field isn’t extremely 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.

Hotels are expensive but there are a lot of choices around the lake.

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

The first 2 marathons only had 7 aid stations but they had candy, olives, electrolyte drinks, water, and one had rice Krispy treats. The first 46 miles of the 72 is unsupported but the last 26.2 had 19 aid stations with candy, fruit, pretzels, cookies, and rice Krispy treats. The people manning the stations made and brought a lot of the food themselves

Weather and typical race conditions

Weather was perfect this year but it can be very unpredictable from year to year.

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

Headlights were needed for both marathons and lots of lighting and reflective gear was required for the overnight

Spectators – Is this a friendly course for your friends?

Yes, there are tons of places to cheer on friends and they let friends enjoy the hot dogs at the finish line.

How’s the Swag?

The gear is all great. For doing the super triple I got shirts, a nice travel duffel bag, 2 license plate covers (1 26.2 and 1 72.6), medals for each marathon and a medal for the 72, and a special plaque for finishing the super triple.

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

I rate this 5/5 stars. It is absolutely not a PR course but is in one of the prettiest places possible.

Midstate Massive 100 Mile Race Report – Keith Nadeau

Race: Midstate Massive Ultra Trail 100 miler

Runner: Coach Keith Nadeau

Race Date: 10/08/2022

Location: New Ipswich, NH

Results: 8th place – 22 hrs 4 minutes 23 seconds

Strava Activity Link: https://strava.app.link/TX6ExnGr6tb

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

3 bests are the course, community, and season. The course has very diverse terrain ranging from technical steep trail to flat road. Between the race directors, volunteers, crews, and runners met along the way everyone is helpful and friendly. On top of all that the race is run in peak foliage during the fall so proper leaf peepin!

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

No complaints!

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

The staggered start is a bit weird. 100 milers start in waves every hour / half hour from 8am to 12:30pm. The quicker runners are started later in the day meaning lots of seeing other runners, and not knowing anyones time.

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

My race went very smooth! I managed fueling/hydration well and only felt nausea for a few minutes overnight before eating some broth that settled my stomach. It was chilly overnight getting into the mid 30’s and I balanced my body temperature well enough to make it through the night. Mentally I felt focused most of the time and had a positive mood, enjoying the experience more than ever in a 100 for myself.

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

The navigation can be challenging on this course, so be sure to have the gpx file uploaded somewhere (watch, phone). I used my watch for navigation the last 3 years on this course and it is incredibly helpful to have it on wrist to check. There are so many moments of uncertainty out there not knowing if you are off course or not.

Lessons you learned that will help you next time around

Patience! I kept on thinking through the night and next morning about the reality of the situation on long runs/ultras. When the miles feel long and the mind wants to drift into negative thought it is easy to slide into a slump. Instead of thinking of the miles I channeled thought into the moment and practiced being patient. No checking the watch for mileage and staying present.

Most important course specific knowledge to know about the race

The course is most challenging for the first 30 miles. Many miles of rock, roots, steep ups and downs that provide a good challenge even when fresh from the start. This section can really put the legs in some fatigue if blasting too fast through.

Aesthetics – Is it a pretty course?

Very pretty! Lots of vistas and with the fall foliage it is stunning. This year was also a clear night with a full moon so the night was fairly lit up.

Difficulty – Is it a tough course?

It is not an easy course, but it is also not hard. I would put this somewhere in the middle for difficulty level considering it is a trail ultra. There is a good amount of challenging trail but also a lot of easy trail and flats.

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

This event has improved every year and noticeably again this year from last. They added reflectors on some markers through the night, aid station food was better, and logistics seemed dialed in for the most part. Excellent job!

Competition – Is there a strong field?

The competition was more deep this year, but still not highly competitive. Very talented local runners crushing the front of the 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.

There are certainly some logistics to dial in for this race but all within reason. They have good info to make it easy on crew / pacers.

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

Food was much better this year! More options and yummy things to choose from. Fresh espresso made in front of me at 2 am was my favorite. Cheese quesadillas, bacon, potatoes, watermelon, gummy bears, cola, pbj, and some fig newtons I also ate from aid stations.

Weather and typical race conditions

It’s the fall in New England so chilly temps is the norm. Most years have been 50’s to 60’s in the day, and 30’s to 40’s at night. Very nice! So far all 4 years have been clear, no rain.

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

More than adequate lighting for the night I recommend. I use a Kogalla waist light, and Fenix headlamp and with the two it is easy to navigate and have light all around instead of a little dot in front.

Spectators – Is this a friendly course for your friends?

Fairly good for crews with access to about half the aid stations. Other than that you are in the woods mostly!

How’s the Swag?

Good swag! This year an athletic long sleeve top, hat, mug, and HUGE buckle for the finish.

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

I would give this race 5 out of 5 stars! Excellent race and adventure you will remember forever.

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

Does it Matter how I Tie my Running Shoes?

In addition to coaching I work as a floor manager at a family-owned run specialty shop. We put the shoes on and take them off for customers and tie them as well. I can tell you that when a customer insists on tying their own shoe I usually have to sit on my hands, and sometimes I have to close my eyes, because lacing is such an important part of how they experience the shoe.

In fact, how shoes are tied is so important that we usually spend a good chunk of training practicing tying shoes. So let’s talk about why the way you tie your shoes is important, and then a few tricks you can use in your lacing to solve common issues.

General Lacing

To talk about lacing I first need to talk about a properly fitted shoe. Your running shoe should be snug in the midfoot, a slight slip in the heel is ok but it shouldn’t feel like it’s coming off your foot, and you want room to wiggle your toes. When standing with your toes on the ground (not lifted towards the top of the shoe to see where they are) you should have a half to a full thumb width in the front of your shoe. And do you know what makes that midfoot hold the shoe securely on your foot? You guessed it, the way you lace. 

There are lots of nerves and blood vessels running on the top of your foot. The key is to make sure that the lacing is not so loose that the shoe slips around, but also not so tight that we’re cutting off circulation. I have seen people, typically men of retirement age, who will literally loop the laces around their hands and pull as hard as they can. That is too tight.

You also want to make sure that the laces are uniform the entire way up. You do this by starting at the base of the laces and tugging there and then moving up eyelet by eyelet. If you just pull at the top you’ll have loops of loose laces at the bottom and potentially too snug of a fit at the top. Here’s a video demonstrating proper lacing. 

Special Tricks

Laces dictate the snugness of the shoe, and this snugness can vary slightly based on the tension you put on each section. However, with certain shoe issues there are some lacing tricks that can help immensely.

There are times you may need more space in the front of your shoe. Maybe your forefoot is wider, maybe your toes are swollen during an ultra, or maybe you have a black toenail. To give this extra space you can simply take your laces out and then re-lace your shoe skipping the first set of eyelets.

This trick allowed a friend of mine to run Western States with a broken toe. A few weeks later she also finished the Tevis Cup 100 mile horse race with the broken toe, riding the horse who had stepped on and broke said toe weeks earlier. 

Sometimes you may have pain on the top of your foot that is irritated by the laces passing over it. There are also cases where people may have an extremely high instep, a bony protrusion on the top of their foot, etc. In these cases skip-lacing can be effective. It is exactly what it sounds like, you lace up to just below the affected area, and skip to the eyelets above the area. This allows the shoe over the area to be looser, while still snugging it around your foot.

Finally, there are times when a shoe slips too much in the heel, but fits well in the rest of the foot. In these cases, you can either do drop lacing or a runner’s knot. For drop lacing you simply use the top eyelet that is further back. This grabs the ankle material further back and snugs it around the heel more).

If you still feel that the heel is slipping too much you can try a runner’s knot. For this, using the top two eyelets of the shoe you go up through the front eyelet and down through the back eyelet, creating a loop. You then cross the laces and drop them down through the loops. Then use a sawing motion to tighten the laces down. Check out this video to learn more.  One word of caution with the runner’s knot is that it can be easy to get too much tension and put unwanted pressure on the tendon in the front of your foot.

To recap, it is important to lace your shoes properly. It’s essential to getting the right fit for your running shoes, and in some cases can help fix issues that you’re having with your shoe or foot. There is a rumor that Lebron James spends 15 minutes before basketball games getting the right tension on how his shoes are laced. As a runner it’s well worth a few minutes to get our lacing done right! 

phoenix running coach deserae clarke

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

Rock-n-Roll San Jose Race Report – Ronda Munoz

Race: San Jose Rock-n-Roll

Runner: Ronda Munoz

Race Date: 10/09/2022

Location: San Jose, CA

Results: 13.1 in 2:19:19

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

  • High energy at the start with great music.
  • Fast and Flat (Speed City?)
  • My husband, daughter-in-law and a couple of daughter-in-law’s friends ran the 10K. So it was a family affair.

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

Not so much music between miles 7-12, which made it a couple of long miles.

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

I think that I did pretty well maintaining a good pace throughout the race and I shortened my completion time from last year by 8 minutes.

Aesthetics – Is it a pretty course?

Going through downtown San Jose is nice and running through the residential areas are pretty great too.

Difficulty – Is it a tough course?

Nope, fast and flat.

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

Yes, well run. The expo this year was inside and better attended.

Competition – Is there a strong field?

I believe that there were over 6000 participants this year. Of course, the elite runners completed the course in about an hour. Weekend warriors took a bit longer.

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.

We have stayed at the Westin as it is near the start and finish lines (which are not in the same place).

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

Biofreeze was on mile 10 to spray down any runners who wanted it. Aid stations throughout the course.

Weather and typical race conditions

It was foggy and cool for most of the race, which was better than last year’s sunny day and 85 degree weather.

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

Nothing special needed, unless you want to run in a costume.

Spectators – Is this a friendly course for your friends?

Very friendly. Lots of places for friends to cheer you on.

How’s the Swag?

Swag was decent.

Need some first-timer tips for race day? We’ve got you covered.

Chicago Marathon Race Report – Drew Mikhail

Race: Chicago Marathon

Runner: Coach Drew Mikhail

Race Date: 10/09/2022

Location: Chicago, Illinois

Results: 4hrs14

Strava Activity Link: https://www.strava.com/activities/7937853056

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

  • The crowds were tremendous. Hardly any quiet spots
  • The expo was massive with tons of vendors and merch
  • A very fast course

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

  • Because of the tall buildings in the route expect GPS interference – you would have to find your pace by looking at your run time compared to the distance markers.
  • This year had about 40,000 runners which is incredible. But expect to get caught behind other runners every so often as your try to maintain pace.

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

I did not expect to do so much walking either to the expo or before & after the race. Something to keep in mind especially as you would want to stay fresh and avoid fatigue.

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

Made sure to stop at every aid station and used the energy from the cheering crowds to get through the difficult phases of running a marathon.

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

Because of the large number of participants be sure to plan additional time in getting to and from the expo as well as the start line area. When I took transit from my hotel on race morning, it was supposed to take 15 minutes to get to the main park but it took an extra ten minutes. Also, make reservations to restaurants on race weekend.

Lessons you learned that will help you next time around

In the first half of the race it is so easy to get caught up with all the fanfare and fast runners that you lose track of your own game plan.

Most important course specific knowledge to know about the race

The course is generally very flat with gentle rises and drops. Just one hill to be concerned about which happens to be in the final half mile. At the same time you do get a downhill in the final 200 meters to the finish line.

Aesthetics – Is it a pretty course?

The course is a scenic tour of Chicago.

Difficulty – Is it a tough course?

The course is fast and flat.

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 from the expo to getting to the start line. All the way to meeting up with friends & family after the race.

Competition – Is there a strong field?

Chicago is one of the six world majors. A strong field is expected.

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 got in via lottery which typically opens up soon after the current year’s race has ended. There are time qualifications as well as charity spots. I definitely recommend booking a hotel 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 on the course had Gatorade Endurance and water. Certain stations also offered gels and bananas. The aid stations were pretty frequent as there were 17 of them over 26.2 miles.

Weather and typical race conditions

The weather conditions were ideal for the run. Because you have to be at the start fairly early, it can be on the cool side. Be sure to wear additional layers until at least your wave starts.

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

I would recommend bringing your own hydration for the first seven or eight miles as the aid stations do get congested.

Spectators – Is this a friendly course for your friends?

A tremendous course for spectators. Easy to navigate and each runner is trackable on an app you can download.

How’s the Swag?

The race shirt is nice with lots of samples in the race bag. There’s also a free Chicago marathon poster you can pick up at the expo. There is free beer in the post-race party for participants.

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

5/5 – If you are excited about running in a big city race this is the one for you. I highly recommend it!

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

The Spokane Marathon 10k Race Report – Sarah Garza

Race: The Spokane Marathon 10k

Runner: Sarah Garza

Race Date: 10/09/2022

Location: Spokane Washington

Results: 54:21

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

  1. The weather was perfect!
  2. There was the right amount of ups and downs in the terrain.
  3. Not too crowded!

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

I didn’t love that the end was uphill.

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

My highlight was that I beat my personal goal, and even got 4th in my age group!

Most important course specific knowledge to know about the race

The crux of the course is between the 4th and 5th mile along the Centennial Trail.

Aesthetics – Is it a pretty course?

It’s a pretty course in the city, and runs along the centennial trail and through some residential areas.

Difficulty – Is it a tough course?

Moderately difficult – it’s mainly paved, but hilly. Some trail and some cobblestone road as well.

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

It’s a well oiled machine.

Competition – Is there a strong field?

About 200 runners in the 10k option. 400 for the half marathon, and 150 for the full marathon. Runners of all ages!

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 I think it’s a pretty open race for all!

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

Water and Gatorade offered every 2 miles.

Weather and typical race conditions

Early October in the Inland Northwest…cool in the early morning and warm by the early afternoon.

Spectators – Is this a friendly course for your friends?

Yes!

How’s the Swag?

Nothing too extreme, a medal and a tech shirt.

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

I give it 5 stars and would definitely run it again!

Need some first-timer tips for race day? We’ve got you covered.

Whitefish Trail 50k Race Report – Ron Kelly

Race: Whitefish Trail Legacy Run 50K

Runner: Ron Kelly

Race Date: 10/01/2022

Location: Whitefish, Montana

Results: 18/125; 1st in 50+ age group

Strava Activity Link: https://www.strava.com/activities/7896289513

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

Location/accessibility, runnable trails, beautiful scenery

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

Probably human (me!) error but I did get off course a couple of times. Though fairly well marked there are a couple confusing spots and I think they could have done a better job or had race volunteers in certain areas of the course.

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

Nothing weird. Prepare for any type of weather. This year was sunny and fairly warm. Ran the same race in 2019 as my first ever ultra and the top of the mountain was blizzard like conditions.

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

Took it really easy the first 4-5 miles of flat section before the long climb started. Felt like I ran a smart race throughout from a pacing perspective. Enjoyed the beauty of the course and the clear, sunny day. Perfect conditions for an October mountain trail run.

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

Save something for the downhill back to town.

Lessons you learned that will help you next time around

I clearly didn’t hydrate well. I feel I’m usually pretty good at this knowing I’m a heavy sweater, but I started muscle twitching/cramping in my legs around mile 20 and progressively got worse. Disappointed I didn’t hydrate better. I was well trained and maybe a bit too excited and didn’t focus in an area I know I’m susceptible.

Most important course specific knowledge to know about the race

I think one of those races you can do well without seeing the course in advance (as long as you stay on course!). It’s a long steady climb to the top. Mostly runnable with just a few small technical and steep sections where power hiking probably advised. The first 2.5 and the last 2.5 miles on roads as you run to/from the trail system. The top of the mountain is roughly the half way point and mile 16 is a moderate downhill, but mile 17 is a fairly longish, gradual climb before you then begin the steady downhill back to the finish. Mentally you are prepared for all downhill after reaching the summit and this hits you.

Aesthetics – Is it a pretty course?

Beautiful run especially on a clear day. You can look back into Flathead Valley and see Whitefish Lake and the downtown area. Spectacular scenery.

Difficulty – Is it a tough course?

Moderately difficult. One long, moderate climb to the top of Whitefish mountain and then back down. ~5,300 feet of total climbing

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

Great organization (outside getting off course) and aid station support.

Competition – Is there a strong field?

Strong contingent of primarily Montana and PNW runners. Primarily local 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.

Whitefish is a super fun mountain town, though like many these days is fairly crowded. Lots of lodging and restaurant options. Kalispell, 15 minutes away has more plentiful options to stay/eat. Race doesn’t appear to sell out. Great early Fall race to end the season and celebrate post run.

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

All the usual stuff. Well organized and supported.

Weather and typical race conditions

7am start Mountain time. Sun comes up about 7:45. Beautiful sunny day but with a mountain race, conditions at the top of the mountain could vary.

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

Headlamp to start. Be prepared for much colder conditions and the top of the mountain.

Spectators – Is this a friendly course for your friends?

Outside of the very top of the mountain (spectators would have to climb up there), aid stations easily accessible for spectators.

How’s the Swag?

Minimal swag but a free ticket to the Great Northwest Oktoberfest and a drink ticket is pretty cool. A super fun community tradition right at the finish line.

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

Would definitely recommend the race if you enjoy smaller (125 racers), community trail events. On Sunday there is a half marathon, 10K, and 5K option to make it a full weekend of races.

Looking to run your first ultra but not sure where to get started? Check out our 7 steps to get started!

Joe English Twilight Challenge 6 Hour Race Report – Nate McBride

Race: Joe English Twilight Challenge 6 Hour

Runner: Nate McBride

Race Date: 10/01/2022

Location: Amherst, NH

Results: http://www.joe-english.org/results.php (but not live yet)

Strava Activity Link: https://www.strava.com/activities/7897457274

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

They have:

  • An amazing course for a loop race…just absolutely perfect rolling woods and farmland
  • An amazing group of volunteers who put in 110% for this race every year
  • Fantastic post-race (or mid-race) food

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

There is nothing about this race I do not love. It is such a deceiving challenge and even the gutsiest end up walking as the clock winds down.

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

2,500 feet of vert for a marathon? Yup. It’s baffling but you feel it early and it just gets worse…it’s such a great equalizer.

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

Well I have a fractured pelvis right now and so have only been able to work on my fast hike for the last 6 weeks so I had to do about 95% of this race at a fast hike with only a few small opportunities to run (the steepest climbs up.). However, I almost was able to do a marathon at my fast hike pace and I just needed four more minutes on my last loop and I would have had it. Had to do the quarter loop out and back instead but it was close and that gets me psyched for 2023 race season. My power hike is my new superpower.

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

Your calves are going to get wrecked. The course SEEMS like flat and perfect trail but it’s got so much proprioception baked into it that your feet have to work 2x as hard to find their way. So find the best line that you can and stay in it every loop otherwise it will catch up to you fast. I see a lot of people having to hike backwards up the climbs each year by the end because their calves are wrecked.

Lessons you learned that will help you next time around

Next year I am going to be really aggressive on the first 20k and then pull back to powerhike/run tradeoffs…should be easy to net a 50k and still be able to move fast by the end.

Most important course specific knowledge to know about the race

Road shoes will do you just fine. Leave the trail clunkers at home…you will be lucky if you step on a single rock in the whole course.

Aesthetics – Is it a pretty course?

Gorgeous – and they light 6 huge bonfires along the course in the woods and have groups of high school kids manning them so in a 2.4 mile loop you get to pass all of these little parties and they are so much fun!! When not around the bonfires it’s as dark as dark can get and so you get the moon and stars which are pretty spectacular.

Difficulty – Is it a tough course?

It is very deceivingly difficult. If you have ever run far on a beach, golf course, or similar athletic fields you know what happens over time. Yet, it’s a perfectly smooth trail.

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

Bar none one of the best run ultras in NE in my opinion and I have done a lot of them.

Competition – Is there a strong field?

Every year varies. This year there were 5 or 6 people in each age group going full bananas while the rest of the pack was just out for the experience.

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.

Nah, I don’t think it has ever sold out but it is in the buttcrack of southern new hampshire. It goes from 5pm to 11pm so I find it’s always pretty easy to get home and I live 90 min south.

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

Just one at the start/finish. It’s a short enough loop that even a novice should be able to make it home without dying.

Weather and typical race conditions

Always very cold with a breeze. It is southern new hampshire in October so you could get anything up there.

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

Like I said, leave the trail shoes at home! Road shoes will do ya just fine, otherwise it’s your regular running kit with maybe a few extra layers.

Spectators – Is this a friendly course for your friends?

They will see you about every 25-35 min when you come through and there is always a ton of hooting and hollering as people come through the paddock for the time sensors.

How’s the Swag?

Nice shirt, some local goodies…I’d rather they give the money to the charities they donate to so it works for me!

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

10 out of 10 and yes!! It’s a 6 hour loop race!! What’s not to love?

Nice Côte d’Azur 50k by UTMB Race Report – Julie Urbanski

Smiling relief and happiness at being done, with my boys there at the finish.

Race: Nice 50k by UTMB

Runner: Julie Urbanski

Race Date: September 24, 2022

Location: Nice, France (Menton to Nice)

Results: 11:29:40, waaaaaay in the middle of the pack 🙂

Strava Link: https://www.strava.com/activities/7861053549

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

  1. I finished! I went into this with no time goals, just a range depending on how slow the climbs and technical trails might be, and based on training, I knew I could do anywhere between 3-4 miles per hour, so somewhere between 9 and 12 hours. Bonus points were that I finished before dark (with minutes to spare!) and before our kids’ bedtime.
  2. Having my boys at the finish line. I knew I’d be pushing close to bedtime with having been so slow to start, and I was so happy to see their eager faces at the end. They wanted to run into the finish so badly and it made me so proud and happy to run in with them, and for them to see me work so hard at something, not only in training for the months leading up to this, but also on race day.
  3. I appreciated that it was logistically easy to get to the start in Menton by train, and really cool to finish on the Promenade in Nice, with lots of people out and about in town. I love the races where I finish just 1-2 miles max from my accommodation so it’s a quick trip not only for my family to see me, but also to get home for shower, food and bed! Considering the logistics the 100 mile and 100k runners needed to get to their start, this was a biggie to me.

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

Ok, so get ready for a laundry list of items because this was the first year of the race, so they have a lot of things to iron out.

  1. Porta-potties – They had 10 porta potties for 1500 runners. It’s just not enough, and while standing in line, a runner went in one, came out immediately and said, “No,” as he just shook his head and wagged his finger at the door of the porta potty and then went to use another one. So 20 minutes to go before the race and we were down to 9!
  2. The first few miles – Within those first few miles, there were several bottlenecks. The course took us on single-width staircases a few times, so hundreds of us just stood still for 10-20 minutes at a time, waiting to get on the stairs. Around 2.5 miles in, 2 people were scanning the bibs of all 1500 of us. We were standing on the side of the mountain, in the pouring rain, freezing because we were all cooling down quickly from the climb, just waiting to get scanned in. It seemed like a terrible decision that was unnecessary. Each time there was a bottleneck, there were hundreds of us just standing there, waiting to get moving.
  3. My moving time vs. elapsed time – My results page shows that I had just over 2 minutes of time in aid stations, and my Strava shows that I had 10:04 in moving time, yet 11:29 in elapsed time, so there’s about 83 minutes in there where I just wasn’t moving. Pretty much all of that was in the first 1-5 miles, just standing around, waiting to get in the conga line up a set of staircases or through a bib scan line. Even when we got on trails and could move, we would go 3 steps, then stop and wait for the traffic jam to get moving again.
  4. Starting position – This was my first big Euro trail race and I stupidly started near the back because I was in the bathroom line until 3 minutes to the start, and I paid for it. It was such a slow start and I simply couldn’t move at my own pace or even attempt to run my own race until about 10 miles in. It was super frustrating and took a lot of mental convincing not to be pissed off at the race in general for having such a crowded race with so many bottlenecks early on. It felt like I couldn’t take advantage of my actual ability to cover the course until about 10 miles in.
  5. The course – The course itself wasn’t overly epic. It had a few nice singletrack sections, but otherwise, it felt like a lot of patchwork to get us from point A to point B, with a few nice bits in between. I also have never done a UTMB course or even a true Euro trail race, so maybe this was normal?
  6. Water – Had the day been as hot and dry as it *should* have been, runners would have really struggled from the lack of aid. It felt like plenty of aid up until 21km (13.1 miles), but the next aid was at 35km (21.7 miles), then 50km (31 miles) and then the finish at 60k (37.3 miles). I was thirsty by both the 21 and 31 mile aid stations and I had about 1.5 liters between aid, and it was cold and rainy. We passed many spots with road access and even big parking lots, so I wonder if they will add more aid in hot years.
  7. Number of runners – I know I’ve already bitched about this, but hear me out. There was a section around the natural protected site of Vinaigrier, about 15km to go, where we weren’t supposed to use poles. It seemed ironic that they said we couldn’t use poles, yet they were ok with thousands of runners tromping on the trails and tearing them up in the mud and rain. If they really want to protect the area, they shouldn’t take thousands of runners on it.

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

  1. The weather! Had the weather been like it had been the previous weeks (months!) it should have been hot, dry and sunny, so that’s what I was trained for. Instead it was cold, rainy, and socked in, with very little views. The day before and the next day were beautiful in Nice, so it was literally the ONE day of our race when it rained, which created tons of mud. I think it was very uncharacteristic to have weather like that, and we had to carry our cold kit for the race. The 100 milers went 1000 meters higher in elevation than us, so they had a chance of snow!
  2. The distance – It’s called a 50k but it’s actually 60k. Freaking give me credit for that extra 10k!!!

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

  1. I didn’t quit. Not that I even came close, but as I stood there on the side of the mountain, waiting to get our bibs scanned in, I contemplated turning around and taking the train home from Menton and saying, “F*ck you, UTMB!” Alas, I didn’t, I got my head on straight and powered through it.
  2. I really enjoyed the climbs. I’m not a climber, I’m from Ohio, total flatland, and my jam is flat bike paths whenever we travel. But I knew with 3300 meters (11,000 ft!) of gain, I couldn’t train on flat crap and expect to enjoy any ounce of those uphills. So I power-hiked the sh*t out of my training since April 2022 in Boulder, Chamonix, and what I could in Nice. At least twice a week, I tried to run double digit runs, around 12-16 miles, with at least one 3000 foot (continuous) climb in each run. It equated to some slow runs, but it also meant my legs were ready for the climbing. I loved every minute of the climbs where I was free to rock at my own pace and it was so fun. I wish I could have power-hiked that first climb without so many hindrances, but maybe I would have totally shot my legs early, who knows!
  3. I didn’t fall! People were going DOWN on the downhills, either because they weren’t overly cautious or because they just slipped. The rocks were slick, the trails were a mudfest, and it felt like survival of the luckiest to not fall, and I stayed upright the whole time. It also made me slower, but I was willing to make that tradeoff.
  4. Fueling. I was worried about the heat going into this because I had done a 21 mile training run going backwards on the course and I walked in the last 2 miles home. It was 2:30 in the afternoon, high 80s, and HOT in the sun, and I couldn’t eat or drink, I felt so nauseous. So going in, I was worried about eating. With it being cold, eating was downright easy and I was oddly hungry, so I ate a gel every 2 miles and I wish I had packed more than the 20 I started with. I didn’t take anything from the aid stations other than water, so I was hungry by the end. I hadn’t practiced with anything other than gels, water and Tailwind, so I wasn’t about to risk solid food on race day.

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

  • If you are normally in the front third of the race or normally do slightly better than average, start out closer to the front than you normally would in a race. I was shocked by how many people I was passing on just the first climb who had no business being that far up. I think because we had to funnel to staircases so quickly in the race, we had no chance to spread out before the first climb, and then the cluster of scanning all our bibs just a few miles in just made it so much worse.
  • If you can, train with long, continuous climbs and long, continuous downhills. This course had 2×3000 foot climbs and descents that were fairly continuous in terms of just going up, up, up and down, down, down. Then if you can, throw in runnable trail miles after those descents so that you’re trying to run well on tired legs. If you don’t have this accessible, go for a training weekend(s) somewhere so you can practice this at least a few times.
  • If it’s actually a hot day, the course is quite exposed, so carry plenty of water. I didn’t see any water sources that we could have filtered from, so you’ll be reliant on aid stations for water.

Lessons you learned that will help you next time around

  • Start closer to the front or at least the first third of the field if I had any hope of running my own pace from an earlier point.
  • Work on my downhill skills. I’ve known all along this is a big weakness of mine and it didn’t help it was slippery and muddy as hell, so I was even more cautious on the downhills. I was with another runner around the halfway point and he put 2 HOURS on my finishing time because he was faster on the downhills and the flats.
  • Work on my running speed. Since having Brecon 3.5 years ago my easy pace has slowed significantly and I think if I had better leg speed, I’d have had some faster easy miles in there, as I had my running legs all the way to the end, I just didn’t have any speed in them. And with the final 10km being so runnable, I could have used more speed!
  • Get stronger at running the slight uphills later in the race, that in a “normal” training run look like totally runnable sections. It’s amazing how later in a race, even the slightest incline looks tough and you revert to walking. I’d love to get stronger to where I’m still running those easier sections, as this race had a lot of them in the second half of the race.

Most important course specific knowledge to know about the race

  • There are a lot of runnable sections if it’s not raining. Yes, power hike the uphills, but there is a lot that’s runnable besides those two big uphills. The mud made for really slippery sections that I was especially cautious on, even the sidewalks and roads through towns. I took those so easy and had it been dry, it would have been so much more runnable.
  • If it’s hot, be prepared to go without water on the second half or be prepared to carry a lot of water to make it between aid stations. There were two sections of 15km without water and 1 of 10km (the last section), and I ran out of water each time. It felt like plenty of aid up until the top of the second climb, and then it felt like the aid was few and far between!
  • The last 10km is very runnable, so if you have your legs left, there are sections of road, sidewalk, stairs, and other non-trail terrain that you can really run on. Aside from an annoyingly steep downhill on loose rock coming down from Mt. Vinaigrier, it’s very runnable past that. I did the last 10km backwards on a training run, so I at least knew this as I was slogging through some slow kilometers in the middle.
  • Also in the last 10km, there are A LOT of turns. Up until that last aid station, it was easy to follow the course because there were either so many people to follow, or there were only so many ways to go. They also had volunteers at several important turning points, BUT, in the last 10km, keep your eye out for the flag markers, especially given you are going down staircases several times rather than roads. I almost missed one key staircase and then missed the next one! Also keep your eye out for when you cross the street, as there were volunteers at most crossings, but not all, so it wasn’t immediately obvious where to go on a tired brain and body.

Aesthetics – Is it a pretty course?

  • Even with the rain and being socked in most of the time, there were big sweeping views on the big climbs and descents in the first half, so yes, definitely. If it’s sunny, have the camera handy!
  • There was a really cool section in the last few miles where they took us along the water before taking us into the Port in Nice and along the waterfront. It was stunning, even in the moment where I was just DONE with the race, I appreciated it. I went back and took pictures in the day time so I could capture this really unique section.
Along the water before heading into Nice

Difficulty – Is it a tough course?

Yes, as far as trail races go, 11,000 feet of gain over 37 miles is difficult, as that’s almost 300 feet per mile of gain. About two-thirds of the gain is in the first third of the race, which I kind of liked, as I came to like long, continuous ascents in my training (yet I didn’t get better in my long, continuous descents, head-scratcher for sure). It’s a “stone” earning race that you can use to put in for the UTMB races in Chamonix, so it’s going to be on par with how difficult those races are. Had it not been muddy, I think it would have been slightly less difficult in terms of being more runnable, but that would have meant it was hot and sunny, which would have arguably been even harder, especially with the lack of aid in the second half of the course.

I would say the trails weren’t overly technical. There were spots with rocks and such, and sometimes it was hard to tell how technical it was given puddles and squelchy mud, but I’ve run more technical trails than this one, and there were enough sections of road/sidewalk sprinkled in that it didn’t feel overly technical.

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

  • Pre-race, I was ready to answer, “Of course, it’s a race run by UTMB!” but alas, the answer is, “Somewhere in between.” We didn’t have quite the cluster that the 100k did. Their shuttle buses realized on the way to the start that they were too big to make it up the tight switchbacks, so the buses had to drop runners off in a parking lot, then the runners had to wait in line for smaller shuttle buses, so the race ended up starting late. I can’t imagine starting off a race like that.
  • Something I wish UTMB would do is a staggered start, especially on a course that funnels into stairways and singletrack trails so quickly. Maybe they don’t want someone later in the race winning based on chip time, but shit, is it really better that I had about 80 minutes of standing time just waiting for bottlenecks to clear just so they could have a cleaner finish line celebration?
  • For me, having two people scanning 1500 people’s bibs a few miles into an already bottlenecked race, on the side of a climb in the pouring rain, seemed unforgiveable. Couldn’t they see the jam it was causing and make a game-day decision to stop scanning and let us just run the damn race?

Competition – Is there a strong field?

  • Oh yeah, absolutely. I think any race with UTMB branding on it has to be competitive, especially because of the sheer number of runners in the race. The winner ran sub 6 hours, which is fairly mind boggling given the mud, though he was also the first footprints, so maybe the mud wasn’t too bad for him yet?
  • Like a lot of UTMB (and maybe European?) races, our field was only 10% female. Where are all the women?!?! I felt like a lot of women were around me, which was surprising given that it was only 10% female.

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 signed up for the race in January and it eventually sold out, but I don’t know when. It was the first year for the race and it’s likely to get more popular given it’s a stones race, so sign up early!
  • Hotels are plentiful in Nice and given it’s post-summer, lodging is likely easier to find. We stayed about a mile Northwest from Old Town, where everyone else stays, because we stayed for a month and it was significantly cheaper to do it that way.
  • Getting to the start was thankfully easy, as we just rode the train from Nice to Menton. It was about a 30 minute train ride, there was plenty of space for runners, and it was free to ride it given we were in the race.
  • We did have to walk about a mile from the train station to the start, which felt oddly far and by the time we got there, I only had 20 minutes to stand in a very long porta-potty line, with 3 minutes to spare to get to the starting line.
  • If I were to do it again, I would have taken the earlier train at 6:06am rather than 6:36am, which would have gotten me in at 6:46, with a start time of 8:00. That would have given me more time to go to the bathroom and then get a better spot in the starting line.
  • I met a runner who stayed in Menton the night before, totally a smart idea, then her crew checked out of Menton and met her in Nice for the finish and to stay in Nice after that. Brilliant.

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

  • Get in and get out. With the rain, there were a ton of people enjoying either a dry spot under a tent or inside, along with a hot cup of broth. Hell no, get in and get out while you can, and pass 20, 30, maybe even 50 runners in the process.
  • They felt a bit chaotic, as it wasn’t clear whether we filled our own stuff or people helped us, so I picked volunteers to help if they seemed available; otherwise I just filled up my bottles with plain water as fast as I could.
  • Standard fare available, cookies and sweet stuff, salty chips and such, Coke, water, and maybe an electrolyte drink, but I never found it. I didn’t want one, so I just made sure to only get normal water.
  • I only ate 19 of my 20 gels the entire time, carrying all of them from the start, so I only took water from the aid station. I was really hungry with 10km to go, but I wasn’t going to mess with eating solid food so close to the finish, so I just hammed the rest of my gels early in that section and ran as fast as my legs would go!
  • No drop bags allowed, so if you have specialty food, pack it from the start. They had a bag drop at the start to be there at the finish, but I didn’t mess with it and I was glad I didn’t have another thing to do at the starting line.

Weather and typical race conditions

  • For the 3 weeks leading up to the race, it was hot, humid and 80-90 degrees all except one day. I was shocked to get pouring rain and cooler temps, though it was a blessing in disguise, as I had no trouble eating.
  • Given the freak weather, expect anything! Train for the heat and be pleasantly surprised if it’s cooler.
  • Much of the course, at least the “big” climbing and descending, was exposed, so if it is hot, it’s going to feel HOT.
  • The 100 mile course was expected to have snow at about 2300 meters and they climbed to 2500 meters. For perspective, we “only” climbed to 1300 meters, so we were quite a bit lower in elevation, as we only climbed up from the sea rather than starting at any kind of elevation.

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

I was actually stoked with how my gear turned out. No chaffing, no blisters, no bouncing of my pack, and I was fairly “comfortable” the whole time, comfortable a funny term given the weather.

  • The North Face (8L?) vest + Naked waistbelt – I was able to carry all my required gear, including the “cold weather” kit, along with 12 gels and 1 liter of water, in this vest, and it never felt heavy. I wore it on every run that was 10+ miles, so I was very used to it. Then I put 8 gels in my Naked belt and ate those first, as I don’t love having stuff around my waist/hips. I really liked this combo and love this vest. It’s simple yet carries a lot comfortably higher on my back.
  • Black Diamond collapsible poles – Likely the only reason I stayed upright and I practiced every damn climb with these things. I couldn’t imagine a vert-heavy run without them.
  • Fueling – A mix of Huma, Maurten, and Neversecond gels. I rotated these three and purposefully didn’t carry any Spring gels, as they’ve wrecked my bowels in the past (aka, a guaranteed mid-run poo). I gagged on the 19th gel, a Huma, with about 3 miles to go, and didn’t try to eat the last one. I’d call that a win. I wish I’d had more Neversecond gels, they were a little heavy but tasted so good.
  • Trail shoes – Have some with some grip. I run in the Nike Wildhorse and they aren’t the grippiest shoes out there, I tend to slip on rocks even when they’re dry, so these weren’t the best option, but I also wasn’t about to change shoes just because of the rain and mud.
  • I always carry my required gear in a dry sack in the back compartment of my vest and it was definitely necessary on this day, as it was a wet one!
  • I saw a runner with a rain jacket that looked like it had a zipper to open up a bigger space to accommodate a running pack, and I should have memorized the brand. My only beef with my current rain jacket (a Salomon one, maybe the WP Lightning?) is it’s just not big enough to fit over the outside of my pack, so once I put it on, I was hesitant to take the time to take it off. Granted, I likely bought it a size too small, but I also didn’t want to be swimming in it. When we started the second climb, it had cleared and felt hot and humid, so I took the time to pull over and take it off, and about 5 other runners did the same right behind me. Then I put it on as we started that descent and never took it off again, though I got pretty toasty the last 10km.
  • I used KT tape for the first time on a spot on my back that always gets chaffage on long runs from my vest and this time – nothing. KT tape for the win!

Spectators – Is this a friendly course for your friends?

Not really. They could see you off at the start, then easily ride the train back to the finish in Nice. I *think* I saw some crew and/or spectators at the last two aid stations, 35km and 50km, but they could have easily been people just there and randomly cheering us on. According to the runner’s guide, there weren’t any crew locations. If people wanted to cheer you on at aid stations, they could easily figure out how to get to them, unlike the 100k and 100 miler, whose courses seemed much more remote.

How’s the Swag?

Matthijs (from Poland!) and I after the finish, he crushed his first ultra!

Pretty cool and unique! We got a waterproof/dry sack backpack, which I thought was pretty sweet given the entry fee was just 99 Euros. I’ll take that over much other swag, and there were finisher’s medals at the end, which I somehow missed until I saw others wearing them around when I left the finish line. No t-shirt, a bit surprising for a UTMB race.

Pre-race you can buy tons of UTMB branded gear in the race expo area, which I splurged and bought a Camelback travel mug with the UTMB logo because I’m a sucker for travel mugs.

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

Out of 5 stars, I would give it 3.5. They need to iron out a few details, and though they couldn’t control the weather, it definitely put a damper on the event given the crazy mud and lack of sweeping views. If you’re not too far from here and want to earn stones to put in for the UTMB lottery, it’s definitely a good option, just train for those hills and be ready for any weather.