Saturnalia 10k Race Report – Keith Laverty

Race: Saturnalia 10k

Runner: Coach Keith Laverty

Race Date: 12/16/2023

Location: Squaxin Park in Olympia, WA

Results: 1st OA, New CR

Strava Activity Link: https://www.strava.com/activities/10390592365

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

  1. The mix of wide/runnable trails/roads and challenging/twisty punchy hills and staircases!
  2. I appreciated having some good competition up front to keep the effort honest from the get-go — Got the most out of each other!
  3. Super convenient race logistics and parking; plus the start/finish was right next to a gym in case you needed a little break from the winter cold!

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

I’d say belief in self! After the 1st mile, the eventual 3rd-place finisher made a big, strong move on an uphill. And while it certainly felt demoralizing in the moment, I think I did good job of just keeping myself in contention and continuing to believe in my ability. Then sure enough, I was able to eventually repass into 1st position around the halfway point while also not getting myself overly fatigued too. Certainly rode a fine line though and most of the race was spent with my gas on the pedal!

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

Pay close attention to the course signage and arrows. There are several twists/windy turns and sections of running a public parking lot for the parks, so just stay attentive! Then don’t forget about the final 100′ uphill that leads to the grass field toward the end!

Aesthetics – Is it a pretty course?

I enjoyed the sections along the water, primarily in the 4th and 5th miles of this race. Otherwise, lots of lush, classic, green PNW trails!

We did luck out with a clear day to enjoy the water, I could even see the Capitol building across the water during my warm-up.

Difficulty – Is it a tough course?

On paper, this doesn’t appear to look terribly difficult. However, all of the hills in the 2nd half are deceivingly hard, especially since many of these are steeper staircases or steps to climb up. With being a relatively short-ish distance, you’ll feel those hills plenty!

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

Rock Candy Running and Mathias Eichler always do a great job with clear communication in their race event details, e-mail newsletter and everything on their website. Very well-organized, well-marked, well-loved event!

Competition – Is there a strong field?

There was this year! Last year’s winner and myself ran about 2 minutes or so under the men’s course record. The top female also took a huge chunk of time off from last year’s (inaugural) winning time too.

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

Very simple and straightforward. Also, the 9am start was convenient.

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

No aid station during the course but plenty of snacks and warm drinks post-race!

Weather and typical race conditions

Honestly…. I think we lucked out majorly! It was cold but very dry and even a little sun. I’m sure some future years could get some cold, rainy conditions!

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

Likely a grippy trail running shoe and even something on the lighter/faster end of things. On a rainy year, I could potentially see some stair sections or downhill sections being a little slick!

Spectators – Is this a friendly course for your friends?

There is one paved spot/intersection in particular where all the runners will run through 4 times! So that’s likely the best spot to spectate on course. Otherwise, not too long of a wait to hang out at the start/finish area at Reeves Middle School.

How’s the Swag?

Hand-crafted and swag this year in the form of a tree ornament made out of wood! Each finisher also received a pre-determined number to go pick up a surprise goodie or gift after the race too.

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

4.5 stars — I think this event will become a staple, winter community event. Friendly folks and a fun way to end the year of racing!

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

Detroit Free Press Marathon Race Report – Emily Alley

Photo: Detroit FreePress 2023

Race: Detroit Free Press Marathon

Runner: Coach Emily Alley

Race Date: 10/15/2023

Location: Detroit, MI (USA) -> Windsor, ON (CA)

Results: 3:29

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

  • Mild weather
  • International race

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

  • 2023 race nutrition (Clifblocks)
  • Long stretches through quiet neighborhoods

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

You run through border control officers during the race. Don’t carry a back pack and keep your number always visible.

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

This race takes you from the USA to Canada and back! You run over and UNDER the Detroit River. The first 5k brings you to Ambassador Bridge, a majestic climb over the Detroit River. After a short tour of the Canadian riverfront, you return to Detroit through an underwater tunnel.

Most important course specific knowledge to know about the race

Do not take the bridge and tunnel elevation for granted. The rest of the course (2023 update) is nearly pancake flat. Considering the overall elevation profile, it appears to be an easy course. However, the only two inclines hit early in the race when adrenaline is pumping and you know you are going faster than you should. Force yourself to take it easy on the bridge-both up and down. If you don’t, you risk trashing your legs early in the race.

Aesthetics – Is it a pretty course?

Ambassador Bridge and the tunnel are the highlights of the race. With the exception of a few blocks when you loop downtown, the rest of the race is run through neighborhoods. They are pretty with the fall colors, but unless you know the history of the landmarks, they won’t catch your eye. The final 6 miles is an out and back on an unremarkable road with little crowd support. Be prepared to self-motivate and keep the downtown skyline in sight when you turn around!

Difficulty – Is it a tough course?

On a scale of 1 being a downhill paved course and 10 being a mountain trail race, I give this a 4. If you run the bridge and the tunnel smart, the course rewards you with a flat, fast finish.

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

There is plenty of pre-race communication and a great security presence. This race felt safe and well organized. Join the race Facebook group to get insider tips from the knowledgeable race appointed ambassadors.

Competition – Is there a strong field?

This does not draw a strong field for being a big city race. There is a small prize purse for the lead runners.

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

  • You MUST have ID to cross the border. Michigan residents can use a Real ID license. Most people use a passport. They will check this at packet pickup.
  • Along those lines, you must also be preapproved by Canadian border control. During registration, you complete a questionnaire similar to a background check. If something is flagged, you may be rejected or required to appear before the officers in the week preceding the race.
  • Parking downtown is easy if you are willing to walk. All of the casinos offer free parking in their massive garages. The trade-off is the 3/4 mile walk to gear check.

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

2023- They offered ClifBlocks. I hope based on the feedback I heard they offer something else in the future.

Fluid was offered about every 1-1.5 miles. There were two fuel stations.

Weather and typical race conditions

Perfect. Mid-October in Detroit is generally mild (40s-50s).

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

You must carry your government issued ID during the race. If something happens while you are in Canada, you do not want to be stuck without proper identification. Many people used a fanny pack or belt. I taped mine to the back of my bib. If you tape it, use a strong shirt. The weight of the passport ripped one of the safety pins 5 miles in.

Spectators – Is this a friendly course for your friends?

This is a fantastic race to watch a friend! Within a couple of blocks, you can see the runner 4 times! Start, coming from the tunnel, the loop back to downtown around mile 16, and the finish.

How’s the Swag?

Great long sleeve shirt, mylar blanket, medal.

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

4- Definitely worth doing once to cross a border during a race! The tunnel is a little claustrophobic and the neighborhoods a bit too quiet to tempt me to do it a second time.

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

Post-Marathon Recovery

By Team RunRun Coach Elaina Raponi

Crossing the finish line of a marathon is an exhilarating moment, filled with a sense of achievement and relief. However, the days and weeks following a marathon are crucial for both physical and mental recovery. What you do during your post-marathon recovery and the steps you take for navigating the transition after your fall marathon may well determine if you are PR-ready in your next season. 

Marathons are awesome! But what do you do for post-marathon recovery so that you learn and grow, and come back stronger than ever?

Physical Recovery: The First Step

Your body has undergone immense stress and deserves time to recover. Here are some strategies to aid physical recovery:

Rest is Key: Allow your body to rest completely for a few days post-marathon. Avoid running and opt for light activities like walking or gentle stretching.

Nutrition Matters: Focus on a balanced diet rich in proteins, carbohydrates, and healthy fats to repair muscles and replenish energy stores that were depleted during the race.

Hydration and Sleep: Drink plenty of fluids and ensure adequate sleep to accelerate the recovery process.

Evaluating Your Performance

Once you’ve begun to recover physically, it’s time to reflect on your marathon experience:

Celebrate the Achievement: Regardless of the outcome, completing a marathon is a significant accomplishment. Acknowledge the hard work and dedication it took to get to both the start and finish line.

Analyzing the Race: What went well? Where did you face challenges? Reflecting on these questions helps identify areas for improvement.

Mental and Emotional Recovery

The Post-Marathon Blues: It’s common to feel a sense of emptiness or loss after a marathon. Setting new goals can help maintain motivation and focus.

Give Yourself Credit: Running a marathon is not just a physical challenge but a mental one as well. Appreciate your mental fortitude and resilience.

Planning Your Next Steps

Before setting out on your next marathon journey, ask yourself, do I have the coaching to get ready for my next race, and what are my coach and I doing between builds to make me a better runner. Some questions to think about are:


Short-Term Goals: Consider shorter races or different challenges to stay motivated without the pressure of another marathon.

Long-Term Planning: If you’re eyeing another marathon, give yourself enough time to recover before ramping up training again.

Cross-Training: Engage in non-running activities that you enjoy. This can help maintain fitness without the impact of running.

Listen to Your Body

Returning to Training: Gradually ease back into running. Pay attention to any signs of injury or lingering fatigue.

Seek Professional Advice: If you have any concerns about injuries or recovery, consult a healthcare professional.

Embracing the Journey Ahead

Remember, post-marathon recovery is not just about getting back to running; it’s about giving your body and mind the time they need to fully recuperate. Whether you’re planning your next race or taking some time off, embracing this recovery period is essential for long-term health and enjoyment in the sport.

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

Fueling for Long Runs

By Team RunRun Coach Laurie Porter

Dialing in your nutrition and hydration goes hand in hand with all of the important aspects of training for long distances. This is particularly critical if you are training for and planning to race longer events like the Little Backyard Adventure 6 or 12 Hour Race in Olympia, WA. The more you practice fueling and hydration during your long runs, the more accustomed your body will become to handling it. Does this mean you will get it right every time? Certainly not. While exact fueling methods are largely anecdotal and tweaked by trial and error, it is important to recognize that the longer the endurance event, the greater metabolic demand on your body. 

Fat stores are the dominant fuel source during low-intensity training, including long periods of easy to steady-state running. The fat stored in your body is in the form of triglycerides. During exercise such as running, your body breaks down stored fat (triglycerides) into glycerol and free fatty acids. Cells can use free fatty acids to make adenosine triphosphate, (ATP). Your muscles also store triglyceride molecules, made up of carbon, hydrogen, and oxygen. Stored triglycerides can be broken down during running to make ATP which is the energy source used to drive muscle contraction. 

Your body also utilizes glycogen as fuel during running, but the fuel source that predominates depends on the intensity. As intensity increases, glycogen use increases and fat utilization decreases. Your body converts carbohydrates to glycogen that is stored in your muscles and liver. Your body can store up to 100 grams of glycogen in your liver, which is around 400 calories, and about 350 grams in your muscles, totaling about 1600 calories.  All day long, your body is consuming glycogen to fuel everything including: brain function, respiration, digestion, exercise and so on.

Timing is Everything

If your run is going to take longer than 90 minutes, fueling during the run is going to become important. Always take in fuel every 30-45 minutes during a run longer than 90 minutes. It usually takes about 60 minutes for your glycogen stores to be depleted. Ideally, you always want to stay ahead of depletion. If your glycogen stores are depleted, your body will break down muscle protein and convert it to glycogen. If ever you smell ammonia during or after a long run, your body is signaling that your muscles are being broken down for fuel. After your body’s available energy sources are expended, it begins consuming muscle protein by breaking it down into urea, an ammonia compound. This should be avoided! Maintaining lean muscle mass should be your top priority. Ideally you are consuming at least 250-350+ calories per hour. Honestly, the more calories the better. Depending on your size and the intensity of the run, you may need to take in more than that. Always think long term. Adequate fueling is huge because it will improve performance, prevent muscle breakdown, and enhance recovery in the days following your long run.

When fueling for long runs you have tons of options.  Test things out in training and find the best options for you!

Options, Options, Options

There are a myriad of fueling options out there, including whole foods, gels, gummies, bars and sports drinks. A great resource for whole food fuel recipes can be found here.

There are loads of convenient fuel options:  Spring Energy, Maurten, Hammer, Gu, Gummies, Shot Bloks, Honey Stinger or sports drinks like Tailwind Endurance, Gnarly, and Scratch, just to name a few. The pros: pre-measured, can be rapidly metabolized by the body, providing quickly available energy, very convenient. The cons: Some are very expensive, and some have additives that can wreak havoc on your digestive system. This doesn’t mean you should avoid them entirely, but use them sparingly if possible.   

With whole food options, the sky’s the limit: dried fruit, fresh fruit, nuts, homemade purees made with fruit and or veggies, baby food pouches, cereal, cookies, potatoes or sweet potatoes, pb and j’s, pickles, crackers, and the list goes on and on. The pros: healthy, variety and inexpensive. The cons: not as convenient, some are not as nutrient dense, they can take up a lot of space, and they require running the math to figure out how many calories or grams you are carrying.

Hydrating throughout the day, EVERY DAY, is critical for optimal health and performance. To determine your hydration needs, just measure your bodyweight in pounds, divide by two, then convert that number to ounces. Example – a person weighing 140 lbs should be drinking about 70 ounces of water per day. This is a ballpark figure because exact hydration needs are determined by sweat rate and the weather. Also, some people are salty sweaters. You may want to consider having a sweat test done if you are curious about your sweat rate. Drinking water throughout the day and not all at once is the proper way to hydrate. On your long runs, you should be sipping fluids at least every 15-20 minutes. Take in about 3-6 oz at a time or about 2-4 good long drinks or several sips. Keeping your electrolytes in balance is also very important and in addition to electrolytes, many sports drinks also contain carbohydrates. There are a lot of good sports drinks out there such as Tailwind, Gnarly, Scratch and so on. Or you can make your own if you prefer. Here is a great tasting recipe you may want to try. 

Issues, Issues, Issues

It can be common for runners to experience gastrointestinal issues during long runs or races, so it is important to experiment and practice your fueling and hydration to discover what works best for you. Unless you have a digestive system that is made of cast iron, you may experience nausea, vomiting, indigestion, heartburn or even diarrhea at some point. If that happens, the first thing to check is your effort. Sometimes just dialing it back a little can resolve any of these issues. If decreasing effort or taking a break doesn’t solve the issue, it’s always good to be prepared with other ways to treat gastrointestinal issues. You can carry candied ginger to chew or suck on if you’re feeling nauseous. If you experience heartburn, have Tums on hand. Always make sure you have extra powdered hydration with calories for those times when you are unable to stomach solids. Extra electrolytes are critical for replacing fluid loss with diarrhea or vomiting.

Logistics, Logistics, Logistics

Of course logistics are always important to consider during a long run or event. Perhaps you are fortunate enough to have a trail system right outside your back door, so your home makes a perfect aid station and the need to carry all your fuel will not be as much of an issue. Consider yourself very blessed if that is the case. Another option is to stash water and fuel along the route ahead of time that you can access during your run. If you’re not able to have an aid station or a stash, you will need to do some smart packing and carry all your water and fuel. Always carry more than you need just in case you end up out there longer than planned. The extra fuel you pack can be in the form of powder, highly condensed fuel to save space. The longer you go, the more important it is to have a good hydration vest with room for your fuel. Having a checklist is a good idea to make sure you have all you need before heading out the door. There is nothing worse than not having enough fuel and finishing completely depleted!

The wrapup!

Next time you head out the door for a long run or for an awesome longer race, practice fueling and hydrating! Explore a variety of options. Keep a log of what works, and what doesn’t. Pack smart, and be ready because adventure is waiting!

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

Seattle Marathon Race Report – Coach Keith Laverty

Race: Seattle Marathon

Runner: Coach Keith Laverty

Race Date: 11/26/2023

Location: Seattle, WA

Results: 3rd OA, 2:32:07

Strava Activity Link

https://www.strava.com/activities/10286662417/overview

Photo: Tiare Bowman

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

  • Big turnout from the running community; lots of on-course cheer stations and enthusiasm!
  • Despite the course change, I liked that the course returned back to starting and finishing in the Seattle center.
  • I enjoyed running in a solid pack of 6 other runners! A lot of my training is solo too, so I feel like I got a good boost with the pack to help pull me along for a faster time.

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

Mile 22-24 got super congested with the marathon runners meeting back up with the half-marathon field. The half had about 3,000 finishers, which is amazing! But it made it tough to find flow and weave through huge crowds of runners, while also losing sight of my next competitor who came in 2nd place.

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

  • Certainly a few quirky parts of the course. I almost took a critical wrong turn that wasn’t super obvious/marked and the same thing happened with another one of our pack runners earlier too. Several icy and slick bits of the course too! One of those sections was on a brick uphill path near the UW campus and I literally had to side step to the sidewalk because the Nike Next% 2 was no good for traction!
  • Another weird part was when we all had to awkwardly hop over a higher concrete barrier and one of the runners in my pack nearly slammed into one of those large orange traffic signs.

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

  • My even pacing strategy, staying even-keeled even despite many distractions/challenges from the race (aka, managing stress response!), and staying in the hunt for the podium spot.
  • Not taking it too seriously and remembering to smile!
  • My fast finishing kick in the final 800m to secure the last podium spot by a mere 4 seconds! It was a stressful, yet exhilarating and fun way to finish!

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

  • Be aware of your footing! Many potholes, icy sections (if cold enough), wet leaves through Interlakken, other transitions between dirt/gravel and road, and other tight turns.
  • There’s no day-of-race bib pick-up, it must be done on either Friday or Saturday in downtown Seattle. Nice that they offer pick-up for 2 days prior to the race though.

Aesthetics – Is it a pretty course?

Not so much for the first ~6 miles with mostly running the I-5 expressway highway section but after that, not too bad! You get a taste of the UW campus, the Arb, Interlakken Park is pretty, the iconic Gas Works Park and then the classic Green Lake loops!

Difficulty – Is it a tough course?

For a road marathon, certainly up there as one of the harder ones out there. Definitely not quite as fast and smooth as many other marathons. There’s about 1600′ of gain for this new course that was used for the first time this year, and several tight turns or places that change from road to gravel and visa versa.

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

I think the Seattle Marathon seemed to step up their game this year based on stories I had heard from the previous two years. Mostly dialed in. However, still a couple of course logistics that could be ironed out a little better, such as the congestion of marathon runners with half-marathon runners in the final 5 miles.

Competition – Is there a strong field?

This year’s field seemed to be the strongest it has seen in the last 10 years! Including in both the marathon and the half distances. In my race, the top-10 all ran under 2:40. So pretty strong given the difficult course!

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

There were stations about every 2-2.5 miles on the course, and most gave out cups of water and Nuun Hydration.

Weather and typical race conditions

About as nice as I could’ve expected for a late November day in Seattle! Although it was pretty cold, ~34 degrees at the start and it barely warmed up at all by the end of my race!

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

For a very cold morning, I’d recommend to consider wearing gloves, arm sleeves and a cap. And those items are easy to take off or to ditch later into the race if need be.

Spectators – Is this a friendly course for your friends?

  • Not bad! Many areas for spectators to cheer. However, driving around the city presented some challenges with many road closures too, so make sure spectators allow themselves enough time and probably only limit to 1-2 different cheer spots on the course.
  • Runners go through one area twice, Mile 7ish, and again at Mile 12ish, so that’s a solid place to spectate from.

How’s the Swag?

The post-race swag bag was pretty impressive! Besides the race medal and a generic long-sleeve tech shirt, we also got a Miir insulated coffee mug, a bin of Huma hydration drink mix, a big tin of CBD/herbal recovery balm and a tall insulated hydration bottle.

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

4 out of 5 stars – A few hiccups here and there on the course profile and logistics but the race has now returned to starting/finishing back at the Seattle Center and the running community really showed up!

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

Winter Training Tips

By Team RunRun Coach Keith Laverty

I’m right there with you… Getting out the door on a dark, COLD, and rainy, winter morning or evening gives you the shivers literally and metaphorically speaking. Hitting the snooze button a couple more times feels more tempting than ever. But with that said, here are several tips and tricks that will help insulate you from the winter blues!

  • Sign up for a race in the winter or late winter/early spring. This simple step is one of the best ways to help stay consistent in the winter. With a race on the horizon, this can begin to light a fire in your day-to-day training! Lots of events begin to open up in the month of March in the Pacific Northwest including TRR Racing Partner, Rock Candy Running’s  Little Backyard Adventure 12- and 6-hour
  • Ease into each run and allow more time for warming up. This includes easy runs but also erring toward a longer warm-up for those harder, quality days too! I tend to recommend a minimum of 15 minutes to my athletes but upwards of 20-25 minutes on the coldest of winter days! Not only will this reduce a risk for injury, this will also help increase range of motion and an increase in force capacity of a muscle. 
  • Adjust effort and pace expectations. We run slower in the cold! Take a look at the chart below. It’s crystal clear that colder temperatures have a direct impact on the ability to run faster! Lactate production can increase in chilly temps, not to mention the added weight of more clothing/layers, affecting running economy. So my big takeaway? Go easy on yourself and adjust your expectations before the run!

A temperature/pace guideline chart: Note the expected slower paces associated with the cold!

  • Bundle up! Layer up! Having the appropriate gear can set you up well to handle most winter runs safely and comfortably. More specifically, consider each of the following:
    • Top Layers: I think two layers could suffice in many situations for running in the cold but three layers is probably best  in harsher conditions! It can also depend if you tend to “run hot” or not; and your sweat rates. But either a short or long-sleeve tech shirt for base layer, then your windproof light jacket or rain jacket. Long-sleeve base layer w/ a vest can be a great option too!
    • Comfortable beanie to cover the ears. 
    • One general rule of thumb that I like to use for wearing long tights/pants or not is if the temperature is roughly 47-48 degrees or below, then I’ll wear long tights to cover the knee joint and keep that area warm. The one exception could be if it’s about 50 degrees but with a heavy downpour and/or windy/stormy! Again: Risk of injury reduction and comfort!
    • Socks: I have to recommend merino wool!
    • Shoes: There are lots of GTX models out there but. I tend to think it’s generally a  little overkill and usually a heavier shoe; not as breathable. However, if you have a winter adventure that involves multiple hours in the rain/mud/snow or more extreme environmental conditions; then a GTX shoe would be useful!
    • Gloves or mittens! However, mittens over gloves if you have any sort of Raynaud’s or extremities turning cold very quickly. Otherwise, a glove or mitten is a must to help regulate core body temp too.
  • Incorporate more cross-training and indoor training: Winter can be a prime opportunity to mix in more cross-training that’s only going to pad on more aerobic volume! And quite often, with less impact on the body, including cycling or skiing. 
  • Embrace the treadmill: In even more unsafe conditions outside, I recommend you queue up your favorite podcast or Spotify playlist, and let the minutes click away on the treadmill. Better yet, cover up any of the metrics on the treadmill such as the distance. Is it just me or do others find the mileage ticking up by only 0.01 too much of a distraction!
  • Motivation: Remember that mood (and motivation) follows action. Let the action of running and staying moving be motivating in itself! 

See you on the trails!

Photo: James Holk

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

How to PR in the Marathon

By Team RunRun Coach Brant Stachel

Achieving a personal record in a marathon is a blend of meticulous planning, adaptable training, and understanding the nuances of marathon running. A 12-16 week training period is generally recommended, but it’s the approach within these weeks that makes all the difference. This “How to PR in the Marathon” guide provides an in-depth look at how to strategically prepare by highlighting the importance of personalized coaching, training hierarchy, and race day strategies.

The Role of a Personal Coach in Your Marathon Journey

Adaptable Training Plans: Unlike static training schedules, a personal coach tailors your 12-16 week plan to adapt to your life’s unpredictabilities – illness, soreness, or personal commitments. This flexibility is key in ensuring consistent progress without overtraining or undertraining.

Human-Centric Approach: You’re not just a spreadsheet entry. A good coach recognizes your unique needs, strengths, and limitations, offering a humanized approach to training that respects your individuality.

Marathon Training Hierarchy Explained

Total Easy Aerobic Volume: The foundation of marathon training is building aerobic endurance. A coach can determine the right volume for you, considering your capacity and suitable cross-training activities.

Marathon-Paced Long Runs: These are crucial for simulating race conditions. Alternating these every two weeks with regular long runs helps in familiarizing yourself with the marathon effort.

Tempo Runs for Metabolic Efficiency: Positioned a level above marathon pace, tempo runs are integrated every two weeks to boost your metabolic efficiency, preparing your body for the sustained effort of marathon running.

Faster-Paced Intervals: Though beneficial, intervals at 5K pace or faster come with increased injury risk. They should be incorporated judiciously to enhance, not hinder, your marathon training.

Coach Rez Nguyen rockin’ the New York City Marathon 2023!

Long Runs as Dress Rehearsals

Simulating Race Conditions: Treat every long run or marathon-paced run as a trial run for race day. This includes testing your gear, pre-race meals, hydration strategy, and even your bathroom routine.

Building Confidence and Familiarity: Repeatedly practicing these elements reduces race day surprises and builds confidence, making you well-acquainted with what to expect.

Mastering Marathon Pacing

Course and Condition Considerations: Take into account the course profile, weather conditions, and available pacing groups. These factors will influence your pacing strategy.

Starting Conservatively: Aim to start at or slightly slower than your marathon pace. Remember, the most successful marathon strategies often involve even or negative splits – rushing at the start seldom leads to a PR.

Controlling the Controllables for Marathon Success

The marathon is as unpredictable as it is rewarding. By focusing on what you can control – training, pacing, nutrition, and gear – you set the stage for a successful race. And with the right weather and a strategic approach, you might not only hit your PR but surpass it significantly.

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

Saturnalia 10k Race Info

WINTER, DARKNESS, AND ALL THE WEATHER – Held near the darkest time of the year in the Pacific Northwest, this should brighten up your mood if you’re in need of a well-supported trail race with fun vibes and friendly faces. The race starts and ends at Reeves Middle School in Olympia, WA, and runs on the rolling trails in Squaxin Park.

The Quick List

  • When: 16 December 2023
  • Start time: 9am
  • Where: Squaxin Park, Olympia, WA (Park at Reeves Middle School, 2200 Quince Street NE, Olympia,WA 98506
  • Distance: 10k
  • Awesomeness: 5 out of 5
  • Motivation to race a winter 10k!

Important to Know

  • This is a cupless race, so bring your own flask/collapsible cup, or purchase one at the race.
  • The course is open to the public, so be nice to other trail users while you pass them.
  • There is no course cut-off! If a walk in the woods is your jam, this race is perfect for you.
  • Packet pickup is race morning, so set that alarm, but with a reasonable start of 9am, you won’t have to set it too early.
  • Wear trail shoes with good traction given it’s the wet season in the PNW, with wet bridges and we leaves on the ground covering roots and other ankle twisters!
  • Bring warm clothes to change into afterwards given it’s likely to be wet. Restrooms are available for the day of the race at Reeves gym
  • Parking is at Reeves Middle School. Please do not park at Squaxin Park!
  • Address: 2200 Quince Street NE, Olympia,WA 98506
Wet, leaves, and possibly mud at the Saturnalia 10k in Olympia, WA

Course

  • Type: The pay-attention-to-course-markings kind of course
  • Start/Finish Info: Same location, Reeves Middle School track
  • Hills: Rollers throughout of 30-100 feet gain/loss at a time.
  • 659 feet of elevation gain in 6.4 miles
  • Course Map, Elevation Profile and GPX Route in Strava Race Group.
  • Leave some gas in the tank for the final 100 ft climb back up to the finish!

Aid stations

  • Fully stocked aid station at the finish line
  • Water, Tailwind, soda, fruit, chips, pickles and a few other treats.
  • Warm beverages to…well…warm up!

Spectator access

The best location is the start/finish, but since the trails are open to the public, spectators are allowed to be in the park as well.

Club Event Page on Strava

Race Website

Rock Candy Running

Running Influencers: Who to Trust?

By Team RunRun Coach Jon Phillips

Fitness Inspiration or Financial Incentive – it’s hard to tell the signal from the noise when looking at the thousands of running influencers out there today. In this article I try to help equip you with the tools necessary for finding the best running influencers for you, and to ultimately get the most out of your running experience. 

Who is a running influencer?

These days it’s all too easy to get caught running under the influence. No, not your local beer mile or wine marathon (although if that’s your thing go for it!). We’re talking about running under the influence of individuals who have gained significant followings, notoriety, and influence within the running and fitness community. People commonly referred to as ‘running influencers.’ 

Running influencers are a blend of professional, elite, amateur, and recreational runners who have typically leveraged social media platforms like Instagram, YouTube, TikTok, and even apps like Strava to gain followers by sharing their personal experiences, expertise, workouts, and insights related to running and running gear. They are folks who share their passion for the sport producing content, sharing their personal running stories, and reviewing products. Often they use their platforms to inspire, educate, and motivate others to take up running, improve their running performance, or to try out new products like running shoes. Increasingly, they are paid to do so either by the brands they promote, or through affiliate marketing that pays them a percentage of every sale they generate through their platforms.

The rise of running influencers

The landscape of social media and the influence of running influencers is constantly evolving. Much of the growth has come as a direct response to increasing public focus and opinion on improving health and fitness as a response to the COVID-19 pandemic. After all, running is a relatively accessible and socially distant exercise. Lockdown increased running’s popularity around the globe and running influencers have grown in proportion to the increased demand. 

The popularity of running influencers changes rapidly, but most have thousands to millions of followers on their social media accounts, typically have high engagement rates with lots of likes, comments, and shares of their posts, amplifying their popularity and reach. Video content, in particular, on platforms like YouTube has become increasingly popular. Brands often work directly with running influencers to create product reviews, orchestrate group running events, and promote their products in creative ways. 

Read the fine print

As the popular adage goes, moderation in all things. Skepticism around running influencers and their content can arise for a variety of reasons. While many running influencers provide valuable and genuine content, a solid dose of skepticism is healthy. Just as you might seek a second opinion for a serious medical issue, so too should you seek out second opinions on influencer content. 

Whenever scanning the fine print of product reviews and endorsements there are always disclosures and disclaimers. The shoes may have been sent to the reviewer by the brand, that hydration fuel the influencer swears by may sponsor the athlete, and the links to purchase products are almost always affiliate links. Credible influencers call attention to these things and mention their opinions are their own and no one is paying them or previewing what they say. While technically true, unconscious bias undoubtedly creeps in, and can affect the influencer’s objectivity. After all, no one wants to lose access to their revenue stream, free sneaker provider, and engaged audience. One influencer might positively review the Asics Novablast 4, and the next week show up at an Asics sponsored run halfway across the world. Another influencer might swear by the Coros Pace 3 one day, and the next might appear in Coros print and media advertisements. It’s important to put on your critical thinking cap and discern for yourself if the influencer truly believes in the product’s quality and durability, or is perhaps more motivated by financial incentives. 

Finding the signal in all the noise

Conducting a Google search for ‘running influencers’ provides a dizzying array of results. There are the best running Instagram accounts to follow for beginning runners, the top ten marathon influencers, 26 runners you need to follow now!, and so much more. Where to start? Who to trust? In the end, engaging and connecting with an influencer is a subjective matter. 

I follow a simple rubric: 

  • Have I heard of this person? 
  • What does their body of work look like? 
  • How often do others recommend them? 
  • Can I relate to them? 
  • Have they done what I want to do? 

I can guarantee you there’s an influencer for every runner. To help get you started, here’s a few that I think are worth following and, in my experience, have proven themselves to be credible, honest, and authentic. 

  • The Ginger Runner. Ethan Newberry has been reviewing gear, producing racing films, and providing running inspiration since 2011. Like me, he’s local to Seattle and the PNW so I’ve run the same trails in the same conditions and can personally relate to his experiences. 
  • Doctors of Running. Earlier I talked about the importance of critical thought. Well, Doctors of Running have it written into their mission statement! They are all Doctors of Physical Therapy and everything they do is science- and evidence-based. I can find gear to try based on their descriptions and analysis.
  •  The Run Testers. A group of UK-based runners and former tech journalists who test and compare a wide-variety of running gear from shoes to watches to heart rate monitors to nutrition. I find their reviews to be critical and honest and unbiased. 
  • Nobody Asked Us.Not running influencers per se, but who can resist Des Linden and Kara Goucher talking about running in an unfiltered and accessible way!

Get it on your foot

The proliferation and rise of running influencers is, on balance, a positive thing. Workout tips — running form, warm-up exercises, interval training, strength training, and recovery techniques — may help runners improve their performance. Race reviews, including course descriptions, personal race strategies, and post-race reflections can help aspiring runners prepare for similar events. Discussing personal experiences, challenges, successes, and setbacks, provides a relatable narrative and inspires runners to pursue their own running goals. Product reviews can motivate others to discover their new favorite piece of gear, and find shoes that work best for them. 

It’s important to remember the most trustworthy option is always to ‘get it on your foot,’ meaning hands-on experience by trying on shoes in a local running shop. It means speaking to a running coach, personal trainer, or nutritionist about your specific goals, challenges, and experiences. Most local running shops will let you try on shoes and go for short runs in them. They’ll also gladly answer all your questions and find the right shoe for you even if it’s not that fancy new super shoe that everyone is raving about on YouTube. A running coach is going to give you advice and guidance based on YOU and your personal experience.  There is no substitute for connecting with someone one-on-one to find what works best for you, but some credible and authentic Running Influencers are a great place to start your discovery journey with running! 

This article is brought to you by Coach Jon Phillips. To learn more or consider working with Jon as your running coach check out his profile on Team RunRun.

Tapering for a 10k

By Team RunRun coach Laurie Porter

Whether you are an experienced runner or a newbie, tapering sets you up for success on race day. It doesn’t matter if your goal is to simply finish the race, or if you are aiming to set a personal record, tapering well is going to help you be your best on race day. 

The Saturnalia 10k race is an example of a 10k that runners will be tapering for this season.
10ks come in lots of forms. The Saturnalia 10k in Olympia, WA is one of our favorites for a fun and challenging winter 10k!

Mileage and Intensity

When tapering for a 10k, the ideal taper begins with a gradual reduction in mileage about seven to ten days before your 10K race. The goal is to stay sharp while feeling rested. This can be a delicate balance, as some people fare better with a minimal taper, while others perform best with a more drastic taper. Knowing this, you want to assess your training and tapering from race to race to see what works best for you. Over time, you will discover and tweak your ideal taper. If you are working with a coach, your coach will help determine your best taper method as you progress through your training.

If you have just been running easy miles, the taper will consist solely of mileage reduction. If you have been incorporating speed work into your training, your volume of intensity should remain high until a week before the race. Your rest intervals between speed reps or intervals should become longer as well to allow for more recovery. 

Recovery and Rest

You will also want to ensure that you are getting adequate recovery and rest during your training cycle and taper. It is important to understand that muscles heal, grow and get stronger during rest and recovery, not during the actual training sessions. Active and passive recovery are equally important. Active recovery includes your cool down runs after harder efforts, your easy running days, static stretching (always done after running workouts), in addition to foam rolling, yoga and other forms of low intensity cross training like walking, swimming or biking. Passive recovery is the time you spend sleeping and resting from physical activity. Both forms of recovery play an important role in being ready on race day. So think of your sleep time as training because that is when your body is getting stronger and making all those adaptations from your big training days! 

Nutrition

When tapering fora 10k you also want to be dialing in your nutrition. While nutritional needs will vary from athlete to athlete depending on gender, age, size and activity level, you should make sure your macronutrient balance is solid. Macronutrients include: carbohydrates, protein and fats (primarily good fats). The Macronutrient ratio will also vary, but a typical ratio would include 50% carbohydrate, 25% protein and 25% fats. It is also important to make sure your calorie intake is sufficient, which is also determined by the above factors. There is no need to do heavy carb loading before a 10K unless running well over an hour. If you are planning on running the event in an hour or less, ensure that you eat well every day leading up to the event and especially the night before and morning of. If you plan on being out on the course any longer than that, your carbohydrate intake may need to be a little higher. So much more could be said regarding nutritional needs for running and racing, but this gives you something to “chew on” as you prepare. For a deeper dive I recommend checking out Nancy Clark, one of America’s top Sports Nutritionist. 

10k Tapering Details

Now let’s get into the nitty gritty. Here is an example of a taper for a 10K race:

An intermediate-advanced athlete training for a 10K who has an average weekly mileage of 30-35 miles with a long run averaging 7-10 miles. 

A cautionary note: Don’t try this exact taper if you haven’t done the work necessary leading up to this point! Each of the workouts shown below are designed with a specific physiological purpose in mind. Types of training runs shown in this plan include:

Easy or recovery runs – running that is done at an easy effort where you could carry on a conversation without difficulty if you are running with a friend. The majority of your running should be done at an easy effort which increases your aerobic endurance and allows your body to burn fat as the primary fuel.

Tempo effort runs – running at an effort that is between comfortable and hard, or a pace that you could potentially race for 60-70 minutes. These are important for developing your aerobic capacity which is your ability to run faster for longer periods.

Hill repeat workouts – are typically done as shorter intervals and are usually done at moderate/hard to hard efforts depending on your experience and race goal. If your race involves hills, it is very important to incorporate these into your training, but are not necessarily excluded from flat race training. Hill repeats if done right are beneficial because they help you develop strength, power, speed, and increased stride length as well as improve V02 max.

Fartlek workouts – A Swedish term meaning speed play, are varied workouts that can include a variety of paces and interval times. These kinds of workouts can be done with multiple purposes in mind. 

GP or goal pace intervals – are short to long intervals designed to train your body to run a sustainable pace for the duration of the event. Training goal pace allows you to practice the effort and helps your body memorize the pace. 

Strides are shorter intervals usually done at but not limited to mile race pace. Strides are beneficial because they help develop quick turnover and top end speed. They should be short enough to not cause fatigue yet keep you in touch with your higher end speed.

10k Tapering Wrap up

When tapering for a 10k, you can see that we still incorporate all the elements of a training plan, but as general rules we: 

  • Reduce mileage
  • Reduce intensity during the week leading up to the race
  • Increase our rest intervals between speed intervals in order to optimize for recovery
  • Focus on rest and nutrition to be our best on race day

Lastly, there are many different and individual responses to tapering, so what works for your running buddy may not be optimal for you. Work with a coach, pay attention to your training, and find the right recipe that has you feeling your best on race day!  

Always enjoy the journey and good luck on your next 10K race!

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

Why I’m Racing a 10k Trail Race (and why you should too!)

By Team RunRun Coach Keith Laverty

I’m racing the Saturnalia 10k in Olympia, WA this December, and I think you should join me, or at least join me in racing some sub-ultra distance trail races! Why should you join me? The quick answer: Racing a 10k trail race is for anyone and everyone (especially the Saturnalia race!) Regardless of experience level or ability, the 10k distance can serve as a great goal for anyone interested in running on trails. And better yet: The Saturnalia 10k event has no cut-offs and offers a supportive community of runners that celebrates each and every runner who shows up to the start line.

Showing the course for the Saturnalia 10k as an example of why it's awesome to run a 10k trail race
The Saturnalia 10k, a TRR favorite, runs through the heart of Squaxin Park in Olympia, WA where runners get all kinds of fun and fast trail challenges!

But more generally, let’s talk about who should consider racing a 10k trail race and what they’ll get out of it. 

I think that racing trail 10k events can be great for  someone who is experienced on the roads but wants to dip their toes into the waters (and mud!) of trail events.  The 10k distance is a great introductory distance to trail running  that doesn’t require a huge amount of training volume to prepare for relative to an ultra. Yet  like many elements of training for road racing, a trail 10k will still be a challenge in terms of racing  intensity and the training that goes into it. You’re going to still be  incorporating more quality work such as tempo runs, hill workouts and speedwork into your 10k trail racing preparations. 

For someone completely new to running, the 10k serves as a great first distance to try out and work toward at the end of a training block. ALERT: Don’t be intimidated by the hills!  It is 100% OKAY to walk or hike in trail events, regardless of the distance. The Saturnalia course  and many other shorter trail events still pack in some punchy, steep trails and staircases, but they’re relatively short. I recommend practicing being an efficient hiker and training  on some uphills ahead of time. I also think that being a strong hiker on the trails  is something to be embraced as part of the trail event running experience! Plus, in many cases hiking can be more efficient than running.

For the seasoned ultrarunner or veteran athlete in trail running, the 10k is the perfect opportunity to develop as an all around runner. The 10k is great for developing speed, strength, and sharpening their leg turnover. Incorporating harder intensities into training, alongside a heavy dose of easy aerobic running, is crucial for any ultrarunning program. A focused 10k trail race can fit the bill beautifully and be an opportunity to improve on any  weaknesses early in a newer ultra running training build. With the faster clip, this is also a time to practice your footwork over any technical sections or navigating through the twists and turns. Time to open up your stride more and let it fly!

The 10k race can even be used as a quality workout in the middle of a training cycle. A 10k trail race is a way to keep training interesting and more motivating by getting the chance to run some new-to-you trails that are all conveniently marked for you! And with a distance like this, you can still easily carry on with the rest of the day, such as visiting with family for the holidays or sipping on a post-race coffee or hot chocolate.

Longer distance trail events like ultras certainly get their fair share of attention and are incredible challenges. But the sub-ultra distances should definitely not be overlooked! They  bring a ton of value to any athlete’s racing schedule and they pack a powerful training punch for any runner! See you on the trails! 

seattle running coach

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

Wandering Moose 42k – P.A.C.E. Trail Runs

Race: Wandering Moose 42k – P.A.C.E Trail Runs

Runner: Coach Jennifer Kozak

Race Date: 10/07/2023

Location: Kelowna, BC, Canada

Results: Overall: 43 GP: 14 // 5:40:11

Photo: Benjamin Walker Photography (@localsince1908)

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

  1. The PACE Trail Run community: P.A.C.E – Positive Attitude Changes Everything – truly lives up to its name! Despite this being my first PACE race, everyone was welcoming, the volunteers were amazing, and the RD, Rene, was spectacular! While I haven’t done any larger trail running events, I have to imagine that this race has more of a grassroots feel. Rene hand makes each finisher medal in her pottery workshop, awards the top runners with home made jam, and greets each and every finisher with a hug at the finish line. In addition, during the race briefing she is clear that if you stop to help another runner and sacrifice your own race (i.e., a trail angel), you will be rewarded a free entry into another PACE event. This race is all about community!
  2. The course: This race takes place around the Myra-Bellevue Provincial Park, a popular spot for mountain biking. The course had a little bit of everything, flowy single track both on the ups and the downs, short sections of fire road, technical downhill sections, four creek crossings, and an almost scramble to the finish.
  3. The scenery: This race takes place over Canadian Thanksgiving and the weather was PERFECT! The start of the race was a chilly 6 C (43 F), but got to highs of around 22 C (72 F). The race starts through the forest and it was gorgeous with all the trees changing color. At one point all you could see were yellows and oranges! After the initial climb, you were treated to sweeping views of Okanagan Lake. The final section of the race is along the valley floor and again, very beautiful with the trees changing colors. I honestly can’t imagine a more perfect day to run this race.

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

The final 2km was interesting. It seemed like they needed to end the race so they cut the trail straight up a grassy hill (almost on all fours, scrambling) to short cut over to the finishing area! After 39 km (~24 miles) already ran, this was tough!

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

Nothing weird! Everything was amazing! Perhaps the weirdest (but most wonderful) thing was a volunteer dressed as a moose a few km into the race giving out high fives!

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

This was my first trail marathon. I’ve completed a couple of trail half marathons in the past, and I was looking forward to seeing how a longer trail race felt. Going in, I didn’t have any time goal. My usual goal for first time distances (on both road and trail) is to finish the run wanting to sign up for the next! That said, I was secretly hoping to finish in around 6 hours.

The first mile is a descent along the road that leads you out of the parking lot and into the trail network. As with most runners, I probably ran this first downhill mile too fast! After you enter the park, you have a long ascent up to the next aid station at around 10 km (6.2 miles) with approximately 550m (1800ft) of gain. Here is where I told myself to take it easy, and power hike the uphills, and run the flatter sections. At this point I made some trail friends! Having someone to chat with (and remind each other to eat) was phenomenal and passed the time to the first aid station very quickly. The next descent took us down that full 1800 ft we had just climbed. It wasn’t wildly technical, but had a lot of rock gardens typical of mountain biking trails. Here it also became exposed to the sun and it had started to heat up. The next ascent (550m/1800ft) was also exposed to the sun mostly and at this point, blisters had opened up on both heels. I tried to ignore it and luckily, the pain seemed to go away after a few more miles.

By the time the next aid station rolled around (around 20km/13 miles) I was still feeling very strong! After leaving this aid station though the mountain biking trail began to become more technical, and not long after I had to stop to figure out my first ever leg cramps. I had practiced with salt tabs in training runs and my stomach did not agree with them, but for this race I decided it might be a good idea to have SOME sort of electrolyte on hand. I packed (but didn’t anticipate using) a SIS gel + electrolyte. When the cramps came on, I downed this gel. After stretching out for about 30 seconds, I was ready to roll! From there, it was a very technical descent through a DARK forest (I had trouble seeing even though I wasn’t wearing sunglasses), some creek crossings (dunked my hat a few times), and the insane uphill at the end (oh right, I had blisters)! On the final transition from the uphill to a fire road that takes you to the finish, the cramps came back. After stretching them out for a minute, I was able to finish the run and get my hug!

I was also ecstatic to see that I had beat my projected finish time by 20 minutes! I had a very good build up to this race training wise, and felt ready to tackle it. Though, overall, I attribute my feeling good throughout most of the race to fueling. I brought most of my own fuel (8 gels in total), but relied on the aid station for water and electrolyte refills and a couple slices of watermelon. I did not feel depleted of energy at all over the course of the race.

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

I’d recommend wearing some lightweight gaiters to cover the tops of the shoes. On the exposed sections it can get quite sandy and it would be ideal not have that dumping into your shoe. Same goes for in the forest as well, the loamy trails were so squishy at points it resembled sand.
Perhaps next time I would rely more on fuel from the aid stations. They were very well stocked and if you are good with Hammer, you probably don’t need to pack much.

Lessons you learned that will help you next time around

I must be wiser about shoe choice! I 100% attribute my blisters to a poor shoe selection (though I had practiced some long runs with them). I’m already looking forward to a race where this does NOT happen.

I may consider practicing with salt/electrolyte tablets again. I did not expect the cramping and glad I had that electrolyte gel in my bag even if it was added as an afterthought or a “just in case”. I may also need to force myself to take in more liquid during the first 10km (6.2 miles). I drank little during that first section because it was forest covered and “cold”.

Most important course specific knowledge to know about the race

Definitely to expect that 2km scramble at the end of the race up to the finish area. It was mentally easier I feel knowing it was coming. I feel like being surprised by it would take a mental toll. Also, this is a public area and so you need to be aware that you’ll likely cross paths with mountain bikers and hikers.

Aesthetics – Is it a pretty course?

Beautiful! Fall foliage and sweeping lake views. The course seemed to have a little bit of everything!

Difficulty – Is it a tough course?

The long course is approximately 42 km (26 miles) with about 1320 m (4330 ft) of elevation gain (though my watch put it at closer to 5000 ft). There is also a 21 km course, a 11 km course, and a kids run. I would say that this is a moderately difficult course, but that most of the trail (aside from the last 2 km) is considered “runnable”. There are sections of more technical downhill, and the creek crossings, but nothing crazy.

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

PACE is a well-oiled machine! This was obvious right at package pick up where we were in and out of there in about 5 minutes even though there was a line forming. Race day check-in was smooth and the briefing and race started right on time. Most importantly, there was never a line for the porta potties. The course was also very well marked with intersections/turns clearly marked and flags all along the course. If I autopiloted and wondered if I had taken a wrong turn, I only had to wait for 1 minute before the next flag came up. Aid stations were very well stocked and the volunteers were very friendly and helpful.

Competition – Is there a strong field?

There are some VERY fit and fast runners taking part in these races! So, yes, I would say they are competitive. That said though, with a finishing group of only about 81 in the full marathon, the field isn’t super deep.

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

It was easy to sign up for this race. I signed up well in advance, but it didn’t technically sell out until approximately one month before the race. We had also forgot to book lodging but we found a nice AirBnB available and close to the race only a few weeks out. While I wouldn’t wait until the last minute to sign up, you certainly don’t have to be ready one year in advance. They do have a Quadzilla option (where racers who complete one run from four of PACE’s races are put in a draw for an entry to the TransRockies Run and the TransAlpine Run) so runners who sign up for this get priority registration.

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

Perfectly stocked aid stations! They had Hammer gels and electrolyte drink, water, chips, pretzels, pickles, watermelon…among other things I’m sure I didn’t notice. Volunteers were super helpful in filling bottles, helping apply anti-chafe gel, and helping runners get the nutrition they needed.

Weather and typical race conditions

As mentioned above, this was the perfect fall weather. It was chilly at the start, and very warm at the end. I wore a windbreaker that ended up being removed around 30 minutes in, though I think next time I would wear small gloves as my hands were numb up until around 60 mins. When speaking with a local who had run this race multiple times, he mentioned that the weather for this race always seems to be perfect!

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

There was no required gear for this race though they recommended an emergency blanket and first aid gear. I liked the gaiters I wore as they kept a lot of dust out of my shoes. I’d highly recommend a hat as it got quite warm out in the sun.

Spectators – Is this a friendly course for your friends?

There was really only 1-2 great spots for spectators unless your friends/family were up for a bit if a hike! There were spectators at the 2nd and 3rd aid stations as they were placed along road access before you tucked into the trails again. Finally, along the final stretch of road some spectators walked out a ways to cheer their runners along the final stretch.

How’s the Swag?

The bag received at package pick up contained a Hammer gel, Hammer electrolyte tabs (one tube), a long sleeve cotton Wandering Moose T-shirt, and 0.5 lbs of their home roasted espresso beans. Finishers received a hand made medal created by RD Rene, and the top runners received some homemade jam. Maybe the best finisher treat was the hand made (and roasted in ovens brought right to the finish line) pizza! Those who were gluten free could choose curry and rice.

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

5/5 stars! I highly recommend this race (and have heard amazing things about the other races in the PACE series as well). If you are in BC and able to support them, you won’t be disappointed!

Maine Half Marathon Race Report – Daniel King

Race: Maine Half Marathon

Runner: Daniel King

Race Date: 10/01/2023

Location: Portland, Maine

Results: 2:04:17

Strava Activity Link: https://www.strava.com/activities/9956430217

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

Fell a little short of targeted pace, but improvement continues on the road to the Seattle Marathon.

Photo: Donald Penta

Easy Run Days – Embrace the Easy

With Team RunRun Coach Brant Stachel

Easy run days might suck sometimes, but here’s how you can embrace them and make them suck less!

It was one of those days. The sun was shining, the air crisp, and I had just laced up my sneakers for what was supposed to be a light, enjoyable easy run. But even though my pace was just slightly faster than my easy zone, the whole experience felt, well… hard. That run made me reflect not only on how pivotal easy runs are, but also on the countless runners who’ve never truly experienced the beauty of a properly executed easy run.

Picture this: you’re at a local 5k, and you overhear a group of newer runners discussing their training. “I just don’t get how people can run forever. It’s exhausting!” one says. Sound familiar? If you’ve been running for a while, you’ve probably heard this more times than you can count. But here’s the thing: running doesn’t have to be “so hard”. In fact, the secret sauce to making it feel more effortless lies in the practice of easy training runs in Zone 1 Zone 2. 

Why are Easy Run Days Important?

Let’s get technical for a moment. Your Zone 2 correlates with two significant metabolic events: LT1 and your max fat oxidation rate. 

These can be conceptualized as:

LT1 (Lactate Threshold 1):

LT1 refers to the exercise intensity at which your body starts to produce lactate at a faster rate than it can clear it away. Think of it as a tipping point. Below this intensity, you can exercise comfortably for longer periods. Once you go above it, fatigue sets in more quickly. It’s often used as a marker to guide training and understand an athlete’s endurance capabilities.

Max Fat Oxidation Rate:

This is the highest rate at which your body can use fat as its primary fuel source during exercise. When you exercise at lower intensities, your body primarily burns fat for energy. As you increase the intensity, your body shifts to burning more carbohydrates. Knowing your max fat oxidation rate can help tailor your training and nutrition to optimize fat burning, which is especially important for long-duration events.

But why does this matter?

Mitochondrial Function is the Name of the Game: Mitochondria are often dubbed the “powerhouses” of our cells. The more efficiently they function, the better our performance across all sports, not just endurance events. And guess what? One of the optimal ways to train and improve mitochondrial function is through Zone 2 efforts. And this is not just for endurance sports like marathon running or triathlons. Athletes across a broad spectrum can benefit from improved mitochondrial function. Whether you’re sprinting down a basketball court or attempting a heavy lift, how your mitochondria function affects your overall athletic prowess.

Feel I’m only scratching the surface here? You’re absolutely right. The science behind easy runs is vast, and the benefits manifold. But, for the sake of brevity, let’s pivot.

Making Easy Runs… Easier

How do we ensure our easy run days are, in fact, easy? Enter the talk test, a rudimentary but surprisingly effective gauge of your exertion level.

  • Zone 1: You should be able to talk easily, maybe even sing your favorite song.
  • Zone 2: Here, you’d have slight pauses in your sentences, but still maintain a conversation.
  • Zone 3: You’d speak in short phrases, probably not delving into a debate about the latest TV series.
  • Zone 4: At this point, talking isn’t really on the table.

Now, if you’re the type who feels odd talking to yourself during a solo run, no worries. But occasionally checking in and uttering a sentence or two might be a game-changer in ensuring you’re at the right pace. And if you’re lucky enough to have a running buddy, embrace the slowness of easy days together. Conversations can be a delightful distraction, making those miles fly by.

In a world that often emphasizes “go hard or go home,” the nuanced beauty of easy run days can be lost. Yes, they may not seem as sexy or Instagram-worthy as sprint sessions or hill repeats. But literature and experience show time and time again that they’re foundational for progress.

So the next time you head out for an easy run, remember to embrace its pace, enjoy the moment, and know that you’re laying the foundation for countless personal bests to come.

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

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

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

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 09/15/2023

Location: Streamboat Springs, CO

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

Photo: Denise Bourassa

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

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

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

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

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

The Rut 50k Race Report – Michael Adams

Race: The Rut 50K

Runner: Michael Adams

Race Date: 09/17/2023

Location: Big Sky, Montana

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

8 out of 10.

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

Crystal Mountain Hill Climb Race Report

Race: Crystal Mountain Hill Climb

Runner: Coach Keith Laverty

Race Date: 09/09/2023

Location: Crystal Mountain Resort, WA

Results: 2nd, 37:15

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

Photo: Crystal Mountain Resort

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

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

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

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

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

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

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

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

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

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

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

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

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

I’m also glad that I wore sunscreen!

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

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

Photo: Crystal Mountain Resort

Double Wonderland Trip Report – Mike Groenewegen

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

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

Fueling the Adventure

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

Route specifics

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

The Adventure

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

Before Indian Bar Camp

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

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

Indian Henry Cabin

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

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

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

A river running through a forest

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

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

Before Panhandle Gap

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

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

Should I Rotate my Running Shoes?

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

Maximize Shoe Longevity (Save $)

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

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

Training Adaptability

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

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

Injury Prevention

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

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

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

Redmond Harvest Half Marathon Race Report – Brian Comer

Photo: Seattle United Runners

Race: Redmond Harvest Half Marathon

Runner: Coach Brian Comer

Race Date: 09/04/2023

Location: Redmond, WA

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

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

No extra gear was really needed.

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

5 stars I definitely recommend others run it.

Photo: Seattle United Runners

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