We run farther to run faster. We run farther to prepare for epic races – 100 miler anyone? We run farther because we love running. In this article, Team RunRun shares their tips on how you can increase your weekly running mileage while staying healthy, and enjoying the process of working toward your big running goals.
The 10 Percent Rule
The “10 Percent Rule” is a commonly quoted guideline for increasing running volume that states you should not increase your weekly mileage by more than 10% over the previous week’s mileage. Following this guideline, if you are running 30 miles per week and would like to increase your mileage the next week, you should increase by 3 miles and run 33 miles the following week. While the 10 Percent Rule is oft repeated, it is too general to be used for every runner in every situation and there are other methods that should also be considered. Runners who might find the most benefit from following a 10% weekly mileage increase are runners who are currently running about 30 to 60 miles per week and are looking to reach new personal mileage records. For lower mileage runners, a 10% jump from 10 miles in a week to 11 miles is not significant enough to make a meaningful difference. If your highest volume is 60 miles in a week and you jump to 66 miles and then 73 miles the next week and 80 miles the following week, that jump from 60 miles to 80 miles in a 3 week span might be too much. Like the story of Goldilocks and the Three Bears, if you are striving for a new weekly mileage best and you are running between 30 and 60 miles per week, you might find the 10 Percent Rule to be just right.
Coach Georgia Porter, 28th at the 2020 US Olympic Marathon Trials, building up her high mileage like a boss
Increase mileage based on the number runs per week
Dr. Jack Daniels, coach, physiologist, and author of Daniels’ Running Formula, advises runners to increase their weekly mileage by as many miles as the number of runs they do each week. Following this guideline, if you are running 5 times per week, you should increase your mileage by 5 miles; however, Daniels cautions against increasing your mileage by more than 10 miles at one time. Because it takes the human body about 14 to 28 days to adapt to a new stimulus, Daniels also suggests maintaining the same volume of running for 3 to 4 weeks before increasing mileage rather than increasing each week. An exception to this guideline for building mileage is if you are currently at a lower volume, maybe you have been taking a couple weeks off after a goal race (or to drink copious amounts of eggnog and devour cookies during the holidays), but you are increasing back to a previous volume that you have trained at within the last 6 weeks. In this scenario, if you have been running 60 miles per week and took two weeks off, you might be able to safely jump from 0 miles to 30 to 45 and then 60 in just a 3 week period. As you become more experienced with a certain level of training, your body doesn’t need as long to re-adapt to that level of training.
Hire a coach to help
Many runners who hit a wall in progressing their training find a lot of value from hiring a running coach. A coach can help assess where you are currently with your fitness and how to safely and logically progress you towards your running goals. Because every runner is a unique individual, there is not a general rule for increasing mileage that is universally applicable to all runners. There are times that a coach might apply the 10 Percent Rule or increase your mileage based on the number of days per week you are running, if those methods are appropriate for you as an athlete. However, a coach might also oscillate your mileage in other patterns based on your experience level, goals, lifestyle constraints, and adaption to the overall training program. A coach acts as an expert sounding board who can help you determine when to push your training and when to pull back the reins. Because a coach works with you as an individual athlete, hiring a coach might be a cost-effective way to ensure that you can safely increase your training volume. And you might just run faster than a speeding bullet, more powerful than a locomotive, be able to leap tall buildings in a single bound… Okay, more likely just improve an immense amount, but you get the point!
Coach CJ Albertson at the 2020 US Olympic Trials. Photo: Lucas Larson at Heartbreak Hill Running Company
Running is an incredible sport full of amazing people with goals that range from running their first 5K to completing a 100-mile trail race and everything in between. Whether you increase your mileage by 10% weekly, maintain the same mileage for 3 weeks and then increase based on the number of days per week you are running, or you hire a coach to create an individualized progression for you, we want you to be able to show up to the start line healthy, fit, and ready to run your best. Making smart and measured jumps to safely increase your mileage will give you the best odds of having a wonderful running experience!
Maxx Antush is a coach with Team RunRun. To learn more about him or to work with Coach Maxx, check out his coaching page.
3 Bests – What aspects of the race did you like the most?
COURSE – The beautiful vistas and challenging terrain. Two loops with a lot of rocks and steep climbs with sotol cactus plants growing in the most inconvenient places make this two-loop course a very rewarding sucker-punch you’ll want to do again!
SUPPORT/ORGANIZATION – The race volunteers are all super awesome. I wanted to hug the guy making pancakes and bacon – but that would have been awkward and, you know…the virus. Even with the challenge of racing in a pandemic, this event was super-organized.
VALUE – Tejas Trails runs an early-bird special if you can get on to their mailing list. Travelling to Texas and planning/paying for the supporting logistics can run up the bills. But having a chance for a deep discount on your race registration is a big help. Even at full price, though, you won’t be disappointed.
Not so much – Aspects of the race that didn’t do it for you
Okay, this is not really a negative this year. But, the topic of aid station water was a negative for me at this race last year so I’ll address it here. There is no water available at the Hill Country State Natural Area, where the race is ran. The RD has to bring in all his water for the aid stations and this is provided by a race sponsor (Crazy Water). This is an interesting spring water with minerals and (I think) electrolytes that are supposedly naturally-occurring when it is pumped out of the ground (I’m not sure about anything I just said and I hope I don’t get in trouble for using a band name here 😉 – I suggest you Google it). But, last year it was a negative because it tasted weird when all I wanted was just cold water. But, it didn’t bother me at all this year. What made the difference? Simply put, I expected it. I didn’t mix my own Tailwind so sweet and took more of the Tailwind offered at the aid station. I think because I both expected it AND I didn’t have the juxtaposition of an overly sweet beverage in my second water bottle, I really didn’t notice it that much. In fact, I went through a full bottle of it in between each aid station with no issues. So, just consider this if you run the race.
Weird factor – What’s the weirdest thing about this race?
Dude… a bunch of people are running two 50K loops through rough terrain with plants that leave hundreds of tiny paper cuts on your legs and are loving it. THAT’S WEIRD!
Highlights of your race – What did you do well and enjoy about your race in particular?
PR!!!! Thanks Coach Erin!!!!
A conservative first loop.
Hiked any climb that I had to raise my head above normal running posture to see the top.
Held back on the descents to save my quads. Didn’t bomb the downhills. Okay, I did bomb one of them… sorry coach… but you DID tell me to “have fun”! 😉
Considering my nutrition and resupply needs before arriving at the aid station so I could get in and out with very little wasted time. I went a little long at a few aid stations later on, but most stops were well below my planned aid station turnaround time. The average time at aid stations was still faster than my plan.
Compared to last year, didn’t have to power hike until much later in the race. Focusing on good form and taking it bit by bit kept the speed of advance better than last year.
Lessons for others – Share your pro-tips on the race to help the next runner
Of course, don’t forget to SMILE, even when you don’t feel like it. Your face will tell your brain what to think even when your brain thinks its down in the dumps.
Have a plan, but don’t be afraid to tweak it mid race for the right reasons. I like to have an A, B, and C goal. A – aiming for the moon. B – what I think I can do. C – what I feel would define, for me, not wimping out. A plan never survives first contact with the enemy, but you need to have something to help shape the point from which you deviate when you have to problem-solve an issue or to let you know when you’re either smoking the course or about to run the wheels off. Don’t let “the plan” get in the way of having fun, though.
Set your watch to beep every mile and take a drink when it does.
Salt
Lessons you learned that will help you next time around
Unlike last year, I didn’t include salt tabs as part of my nutrition plan. I honestly don’t know why I blew that off – maybe because I didn’t use them as much in training. In the second loop, I noticed that I only wanted Pringles and pickles at the aid stations. It occurred to me that I needed salt (duh). The temp at the start was in the 30’s, so dehydration was insidious. Next year, I’m packing salt tabs.
Most important course specific knowledge to know about the race
Very hilly and rocky. Consider shoes with a rock plate or enough stack height to protect your feet. Make sure your shoes perform well in descents; jamming your toes around in too large of a toe box will leave your toenails behind. First year I ran, I used Altra Lone Peaks. Still love them and they did great, but the two box was just a bit sloppy for me (and my toenails). This year, I ran in Altra Timps. Also love them and they did great as well. No rock plate and the tread is a little less aggressive than my Lone Peaks, but the shoe grabbed my foot well while still giving my toes room to splay. No blisters and I still have my toenails. Everyone’s foot is different; this is just my own experience.
Aesthetics – Is it a pretty course?
Beautiful course!!! Don’t forget to stop and enjoy the views (unless, of course, you’re shooting for a WSER golden ticket or are on the cusp of a cut-off!
Difficulty – Is Bandera 100k a tough course?
YEP!
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
YEP!
Competition – Is there a strong field?
It’s a Hoka WSER golden ticket race and any finishers less than 17 hours earn a lottery entry to the WSER. So, there is plenty of competition if you’re looking for it. But there are plenty of first-time 100K-ers as well (even a few first time ultra 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.
All the information is available on the Tejas Trails website. I didn’t have trouble finding a hotel within a month of the race. Last year I stayed in Hondo (not much there but closer to the race). This year I stayed NW of San Antonio in Boerne (much more there but plan on nearly an hour to the start). There are hotels in Bandera, which is the closest you can get without camping; Bandera is a small town venue. There is also primitive tent camping and RV camping at the start.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Listed on the website. Tailwind and Crazy Water for hydration. Typical fare including cookies, chips, candy. Most aid stations also had pickles. A few had S-caps. Every other had either broth, ramen, quesadillas, etc. (or several).
Weather and typical race conditions
Last two years were cool (30s/40s) at the start and 50s during the day. Put a shell on after sunset and that worked for me.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
If you’re a hiker tend to spend longer on a course like me, learn to use poles. They may save your face on some of the descents after dark when you’re tired.
Spectators – Is this a friendly course for your friends?
Most aid stations have road access for crew and friends.
How’s the Swag?
Quality shirt and NICE buckle!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
This is Coach Georgia Porter’s story of running with and after covid – how she dealt with it and how she returned to running afterwards. Special thanks to Georgia for sharing her story!
As the coronavirus continues to spread throughout the world, the running community is far from immune. As the virus is relatively new, there are limited studies on the effects of Covid on physical exertion. An additional challenge to establishing conclusive data is the wide range of both symptoms and the duration of those symptoms experienced by those who have been infected. Even among healthy runners, these variations are present. Some with the virus test positive but remain asymptomatic while others develop long-term complications. These variations can leave runners unsure how to return to training after a Covid diagnosis. My goal in writing this isn’t to dive into the scientific research, because there isn’t enough research available to draw strong conclusions yet. I would however, like to share my experience contracting Covid as a runner for those who have questions or are currently dealing with Covid or Covid-related complications.
A quick side note for runners who have tested positive. First and foremost, you’re not alone! In a time of decreased human interaction, it’s tough to feel further isolated during quarantine when all interactions are cut off and (heaven forbid) you can’t run. Make sure to reach out to friends and family for support. It can also feel upsetting to inform others of your diagnosis. Most people I told immediately asked me where I contracted Covid, which made me feel as though I had done something wrong. I had no answer because my husband and I interacted with very few people, didn’t know anyone who tested positive, and always wore masks in public. Know that the rate of contagion and spreadability of this virus are also not fully understood, and although safety precautions help tremendously, it is still possible to contract Covid no matter how careful you are.
Signs and Symptoms
I tested positive for Covid on November 23rd of 2020. On November 21st I set out for a long run like I do most Saturdays. I was a month out from the elite-only Marathon Project and in the best shape of my life. The scheduled run for the day was an 18-mile long run with the first 8 miles easy, then an 8 mile progressive tempo, then 2 miles easy. I couldn’t put my finger on it but I didn’t feel quite right during the warm-up. Then again, I’d had crummy warm-ups before so I didn’t think too much about it. During the tempo I felt increasingly fatigued and, though I hit paces, it felt far more challenging than it should have. I remember finishing the run and sitting down on the side of the road because I was so lightheaded. I know workouts aren’t always perfect so I chalked it up to a bad day and didn’t consider that I might be getting sick. In retrospect, I wish I’d worn my GPS watch for that run because I suspect my heart rate would have been much higher than normal and I might have caught on sooner. That night I slogged through a 3-mile shakeout run and felt completely exhausted during and even after the run. I was quick to accredit it to the challenging workout and went to bed. I woke up the next morning incredibly sick. I was achy and feverish with a pounding headache and couldn’t move from the couch all day. Running was out of the question. Because it was Sunday I couldn’t get a Covid test and signed up for one the next morning.
That next day I felt a little better so I hoped it was only a cold. The next few days I felt great and on Wednesday, I was able to do my scheduled workout of 8 x 1k which felt amazing. I was still cautious and ran by myself on a road I knew would be empty but I was relieved and felt certain my test result would be negative. However, later that day I lost complete sense of smell and taste and shortly after received my positive Covid result. My heart sank (in small part because I wouldn’t be able to taste Thanksgiving dinner). My husband and I quarantined and I called my sister Sarah who coaches me to tell her the news. We discussed what I should do moving forward and because I felt great and had no lingering symptoms we decided I could keep training (running in isolated areas where I wasn’t around people). Then Saturday rolled around. I had another long run, this time 20 miles with no quality work. I did wear my GPS watch this time, though I didn’t check my heart rate during the run. The first half felt a little sluggish and I was tired. As the miles progressed I felt worse and worse. I was so fatigued it was a challenge to put one foot in front of the other and my pace slowed considerably. I remember wanting to quit but knowing I couldn’t because I would have to walk back to the start. I knew something was wrong. When I finished and got back home I uploaded the data from my watch and was absolutely shocked.
For some perspective (because everyone’s baseline is different) my resting heart rate is around 40 beats per minute (bpm) and on an easy run my heart rate falls into the range of 120 bpm to 130 bpm. When I race my heart rate is around 160 bpm and sometimes near the end of a race it will get up to a max of about 180 bpm. For that “easy” 20-mile long run my heart rate averaged 166 bpm with a couple high points around 190 bpm. My heart responded as if I was running 20 mile race. Something was indeed wrong. I’d like to say I stopped training that instant, but being only a few weeks out from an incredible race opportunity I’d trained so hard for made the decision difficult. Hoping it was a fluke, I attempted easy runs the following couple days with the same result in heart rate. However, this time I kept a close eye on my watch and stopped each run short when my heart rate climbed above 160 bpm. It was at that point my coach and I called my season. I knew it was the right decision but I was still devastated. We decided I would take a week and a half to two weeks completely off and then see if I was recovered.
Returning to Running After Covid
To give an idea of my typical return to training after a break, I usually jump into 20-30 miles the first week progressing to 60-70 miles by 4 weeks with light workouts starting at the 3-week mark. At my peak training I run between 100-120 miles/week. (Keep in mind it has taken me years to build up to this and my body typically responds well to high mileage). My return since taking a break after Covid has been quite different. My first week back I ran (drumroll please)… 4.5 miles. No, that decimal point isn’t a typo. I attempted a couple of runs, both slow and on flat pavement, both of which I had to end before the 3-mile mark because my heart rate quickly increased above 160 bpm signaling that I needed more rest. The next week I nearly doubled that mileage with 8.5 miles, still slower than normal and flat. I ran 3 days, being sure to space them out, and felt slightly better with my heart rate staying below 150 bpm. The next week I was down at sea level and felt significantly better (I live and train at 7,000 ft). I even ran on trails with some incline for the first time. I continued keeping a close eye on my heart rate and checking in with how I felt, and I was able to run 30 miles that week. The next week, back up at elevation I was able to run 35 miles for the week (though on a run in which I attempted some elevation, my heart rate climbed too high and I had to stop). This past week was my fifth week of training, and I’m feeling close to normal and running close to my pre-Covid easy run paces. I hit 45 miles for the week, all of which has been easy mileage with no hard running. Working with my coach, we plan to continue this gradual increase eventually adding in speed work as long as I remain symptom free.
My return to training after Covid hasn’t been perfect but I’ve certainly learned a lot. In sharing this, I hope others can learn from my experience. There are a few take-aways I want to highlight for runners and coaches to consider when returning to training.
First, healthy runners can be just as susceptible to Covid as the general population. Sometimes being fit gives us the illusion we’re immune to illness. Although exercise can improve our immune system it does not make us bulletproof. Safety is just as important for runners.
Another consideration is that many runners will push and train through a cold or mild sickness with no consequences. Covid should not be treated this way. It’s not healthy or smart to train while symptomatic no matter how mild the symptoms. I had to take this advice myself when my only symptom was an increased heart rate and I wanted to keep running!
There are other symptoms like fatigue, shortness of breath, and chest tightness which can remain for weeks, even months after Covid. Running while symptomatic can prolong the body’s healing process and delay recovery.
There is also a chance (though not enough evidence yet to be conclusive) that running while symptomatic can cause long term lung and heart conditions. It’s simply not worth the risk.
An additional consideration when returning to training post-Covid is that paces may need to be considerably slower and hills may be more challenging than usual. It took weeks before I was able to run uphill, and I’m just now hitting my normal paces.
Almost all runners have a GPS watch and it can be a great tool to track heart rate. If you don’t have a GPS watch you can stop every 5-10 minutes and check your pulse manually. I actually prefer to do this every once in awhile to verify the accuracy of my watch.
The final and most important consideration is if symptoms persist after Covid, it’s advisable to see your doctor for additional testing, especially before returning to running.
Our body enables us to run and it’s important to honor and take care of it. Taking the necessary time to recover and heal from Covid or any other illness will ensure you can continue to enjoy running, and stay healthy for the long haul.
Georgia Porter is a coach with Team RunRun. To learn more about her or to work with Coach Georgia, check out her coaching page.
Having the right gear can make or break your running experience when you’re just getting started, and it can be a bit overwhelming to identify what you truly need and where to find it. This guide from Team RunRun coaches and athletes will help you find the essential gear you need to begin running, and to maximize your chances of enjoying the experience from the very start!
Coach Andrew O’Connor, Photo: Stephen Matera
A Proper Fitting Pair of Running Shoes
Running is a relatively simple activity when it comes to equipment. The primary piece of gear every runner needs is a good pair of running shoes. There are many types of shoes from numerous brands, which can make shoe shopping an overwhelming endeavor. Coach Megan Smith suggests finding the best shoe fit at a specialty running store where staff are trained to assess your running mechanics and will help fit you for a pair of shoes that compliment the way you run. Alternatively, there are online tools. Check out the Brooks “Shoe Finder” or the “Shoe Dog” from Road Runner Sports. You won’t have the experience of feeling the shoes on your feet, but some good research is the next best option! Get this gear decision correct, and you’re well on your way to starting your running journey successfully!
Moisture Wicking Socks
Following the theme of taking care of your feet, socks made of synthetic moisture wicking material, like polyester or nylon, will help keep your feet dry and avoid blisters. Socks containing cotton should be avoided because they hold moisture and become abrasive against your skin. Some of my personal favorites are from Darn Tough and Swiftwick.
A Well-Fitting Sports Bra
For female runners, a sports bra that is comfortable and supportive is of equal (or greater) importance to moisture wicking socks. A sports bra that does not fit properly or has seams in high-friction areas can cause discomfort and chafing while running.
Coach Keith Laverty, Photo: James Holk @Run The Rock 50k
Visibility Safety Gear
Many new runners are venturing out in the dark before or after work. This makes visibility safety equipment, like headlamps and reflective vests, necessary for running safely on roads and trails. Lights and reflective gear allow you to see where you are going and be seen by motorists and other pedestrians. In addition to wearing visibility gear, it is a great idea to plan routes that are well lit, if possible.
Technical Running Apparel
Whether it is shorts, tights, pants, shirts, or jackets, a common theme for essential running apparel is synthetic technical materials like polyester and nylon that wick moisture, help prevent chafing, and enhance breathability for body temperature regulation. It is easy to spend large sums of money on running apparel; however, this is not always necessary to get started. The technology and function in running apparel is relatively unchanging from year to year, making it a great idea to target clearance items from previous year’s models. If you live in a fairly active community, you can often find awesome running apparel at second-hand stops. Buying only seasonally appropriate apparel, like shorts and t-shirts in the summer or tights and jackets in the winter, is a great way to spread out the initial investment in running clothes when you are getting started.
Running is an amazing life-long sport because you can do it almost anywhere and it takes so little equipment to get started. By making the investment up front to find the essential running gear for beginning your running journey, you will have a much better experience starting off and it will increase your odds of falling in love with running and sticking with the sport.
Maxx Antush is a coach with Team RunRun. To learn more about him or to work with Coach Maxx, check out his coaching page.
Kim is a runrunner on the team and received this pack from Santa in 2020 and tested it out on a run right away. A special thanks to Kim for sharing her feedback on the pack!
Fit: The pack fits very well and snug. Once I had the elastic cords on the pack tightened, no bounce occurred while running. I wore 2 long sleeve shirts but didn’t notice any rubbing on the outside shirt. The outer edge of the front of the pack is firm, it feels like a thick plastic wire in the seam, which I wasn’t sure about at first but notice the less flexibility helped taking on and off easier and kept the pack in place better. I like the variety of pockets. So many pockets I’m not sure what I’d put in each one!
Pros: Snug fit and no bounce, a lot of space for food and gear, breathable
Cons: My biggest con is the collapsing water flasks. If you take them out of the pocket, they are hard to get back in to the pocket. I’m planning to order the bottle that comes with a straw so I don’t have to take it out of the pocket. Otherwise I like the flask because it isn’t chunky feeling or slosh around too much. Aside from that I haven’t found any other cons about this vest as of now.
Side note for the women who read this: I am a little “chesty” at 34dd. So I get worried about how packs will fit around my chest, which is another reason I like this vest has the firm and supportive seams.
Things I carried during this run:
Front right pocket: mashed potatoes and applesauce packets
Front left pocket: flask bottle with skratch hydration
Pocket below bottle on my left carried my phone.
A small pocket above the bottle carried the car key.
Doesn’t have anything in the back except my water bladder so I used the elastic cords to tighten the back of the pack and keep it from bouncing. I’m sure for longer runs I’ll be packing this more. I’m sure I could fit a packable rain jacket in the back and other gear.
There are several other small pockets in the front to carry gels, hand sanitizer, kleenex, as well as a zippered pocket, perhaps for cash and ID.
Have a piece of gear you’d like to tell more about? Write it here – we love to hear about gear – what works, what doesn’t, and what you have lots of info on. A special thanks once again to Kim for taking the time to write this gear review!
Joy. For many runners it’s not the first word that comes to mind when describing running. If it is for you, that’s great! However, I’m writing this for those of you who have felt their joy waning or who have maybe lost it all together. Training can be exciting but also demanding, challenging, time consuming, and sometimes downright exhausting (marathoners, I’m looking at you). The longer we run, train and compete, the easier it becomes to view running as something we “have” to do and the easier it is to lose sight of the joy of running.
Running can become something that we allow to cause stress rather than reduce stress. When I speak with my athletes, I often find that joy is one of the main reasons running stuck and became a lifelong journey. Sure, it was tough, but there was something about it that made them come alive and got them out the door to do it again the next day. Let’s be honest, if there wasn’t any joy there wouldn’t be a point to pursuing something so hard! I had a similar experience when I began my running journey.
I started running for the same reason most people do, I wanted to get in shape. I was in my mid-twenties and I hadn’t taken very good care of myself physically up to that point. So I bought my first pair of running shoes and found a trail in the woods. When I started I had no direction or goal. I ran whenever I wanted and for however long I felt like that day. Of course it was challenging at first; my lungs felt like they were on fire and muscles I didn’t even know I had ached long after I’d finished a run. But I also loved it, and the more I ran the easier it got and the more joy I found out on the trails. I felt a delightful sense of freedom to have this time to simply be. Eventually, I signed up for a race and realized I had the potential to be competitive. I raced at a community college for a year then transferred to a NCAA Division II school.
Having only ran for a couple years and only competitively for one year, I found myself thrust into high mileage and intense competition. I jumped in head first and made sure to do everything right. I ate clean, I never went out (even on weekends), I hit every split in workouts and ran every mile. I felt like I had to go 100% otherwise I wouldn’t do well at nationals. Over the course of the next two years I slowly lost my joy and instead felt like I “had” to run. I didn’t enjoy most of my training because I was so stressed about hitting every workout perfectly and I suffered from anxiety for days, even weeks, leading up to big races. Ultimately, I didn’t perform up to my potential. I was so fixated on the goal that I had forgotten the importance of the journey.
When I left college and moved to Flagstaff, Arizona I didn’t know if I loved running anymore. It took me almost an entire year to let go of my focus on the outcome of my training and to be present in my running. And when I did… joy! I was free to enjoy running again. The more I made this my focus, the less anxiety I had and the better I performed. Don’t get me wrong, I certainly don’t run out the door every day surrounded by unicorns and rainbows. I have tough days too. But I intentionally look for joy in each and every run and when you look hard enough it can always be found.
If this resonates with you, the first thing I want you to know is that it’s completely normal. So don’t beat yourself up. This is especially important in this day and age when social media can make us feel like everyone is enjoying running (and life) more than we are. The great news is you that can find your way back! Start by taking some time to think about or even to write down the things about running you enjoy most. Then take action. I’ll mention a few ideas but there are many and whatever you choose should be specific to you.
Spend time running on trails out in nature.
Ditch the smart watch and run based on how you feel.
If you love running with others, reach out to a friend for a (socially distanced) run.
If you always run with people, try a solo run.
Take a break from social media. (I do this regularly!)
When I struggled to enjoy running and questioned my love for the sport I was fortunate to be supported and encouraged by friends in the running community. I’m grateful to have the opportunity to pass along what I’ve learned and to encourage others to find joy in the journey.
Georgia Porter is a coach with Team RunRun. To learn more about her or to work with Coach Georgia, check out her coaching page.
Runners are always looking for an edge. Heidi Strickler, Seattle-based Registered Dietitian, Certified Specialist in Sports Dietetics and Metabolic Efficiency Training Specialist, was gracious enough to answer some commonly asked questions for us a couple of years ago, and she’s back with updated answers! If you have more questions or are interested in working more in depth with a Registered Dietitian, her contact info and bio are included below!
What is something you hear often by nutritionists or from athletes regarding nutrition that you disagree with and why?
Many of the common diets – keto, low-carb/high-fat (LCHF), intermittent fasting (IMF) – are not appropriate for athletes, especially female athletes. Is there a way to incorporate components of those diets in a way to boost performance and optimize overall health? Most definitely! That’s what we call “periodized nutrition” which involved shifting the type and amount of your macronutrients based on your training demands. Athletes really need to understand that the research in those diets comes from obese middle-aged men with chronic disease. Studies that do use athletes have found no performance benefits of the above-mentioned diets.
GI issues are one of the main reasons runners DNF ultra marathons. How do you go about solving this common problem for ultra runners?
I spend a lot of time on this topic with my athletes, especially my female athletes. One of the reasons for this gender difference is that women absorb less fructose molecules than men; fructose is one of the primary sugars used in many sports nutrition products. So we need to look at the ingredients of the fuel the athlete plans to use. Beyond that, we look at things like the source of carbohydrates: e.g. gels are oftentimes malabsorbed because the load on the gut is so high, so too many gels can just sit in the gut a wreak havoc, drawing water into the intestines and causing diarrhea. Compare this to blocks/chews which athletes can regulate more easily, and the load is less. When it comes to real food, we ask similar questions, and we need to also look at the fat and protein content, the type of fiber (if any), or any artificial sweeteners or sugar alcohols that can cause GI distress. Finally, especially for my ultra-endurance athletes, we need to address flavor fatigue – e.g. because most drinks, gels, gummies, chewy candy, etc., are fruity flavored, athletes can get flavor burnout which can actually lead to nausea and prevent them from getting adequate fuel. Real food can play a critical role with this.
On another note, an area that athletes oftentimes neglect regarding GI function is hydration. Consuming a drink that is too high or too low in its osmolarity (the concentration of the drink e.g. sugar, electrolytes) can end up causing diarrhea and/or dehydration.
Regardless of your race distance, event type (cycling versus running), your gender, and your digestion, it is crucial to trial nutrition strategies in training that mimics the race duration, intensity, and climate.
What is one or two big changes a runner could make with their day to day eating that could have the biggest positive impact on performance? (of course we’re all different, but think about the general runner population and one or two changes or tweaks we could all benefit from making)?
For women: no fasted training
For all athletes: even if your daily nutrition is not ideal, prioritize your nutrition around training – go in fueled for training and according to the goals of the training session, fuel & hydrate during training as necessary, and get in proper recovery nutrition within 30-40 minutes afterwards.
What are your “go-to” fueling sources during competitions? (or recommendations). How do these fueling sources vary depending on the events you’re competing in or coaching?
I have run several ultras using solely UCAN. But beyond UCAN, I like the Skratch chews, which I save for the last 1/3 or ¼ of my race/training when I might be craving some simple sugars, and there is less likelihood I will develop GI issues. They use as their primary sugar, and they are a bit tart, rather than overbearingly sweet. They have a lemon-lime with matcha (thus caffeine) that I love.
I also always like to have salty stuff on me for events >3 hours. I will usually have Base Salt on me as a backup, just in case my stomach turns south. Otherwise I like olives, pickles, Larabars, or flour tortillas with almond butter & salt or melted cheese. For bike rides (road or MTB) I am HUGE fan of PayDay bars – since they don’t have chocolate, they won’t melt in the heat or from the body heat coming off my back, and they are the perfect blend of sweet & salty, with carbs, protein, and fat.
Sports nutrition products I recommend: low-fructose items without artificial sweeteners or sugar alcohols:
UCAN
Skratch chews and Super Fuel
Nuun Sport & Endurance
Tailwind Endurance Fuel
Larabars or other whole-food based bars
Spring Energy
Base Salt, as needed
Real food I recommend: remember that real food is oftentimes just as good as packaged sports nutrition, and usually less expensive. Research studies have shown that bananas, PBJ, and chocolate milk are just as effective as sports bars and sports drinks.
PBJ or PBH cut into quarters
Trail mix (leave out chocolate if it’s warm outside) using any of the following: nuts, seeds, dried fruit, cereal, pretzels, chocolate
Gummy candy or fruit snacks that don’t use high fructose corn syrup
Nut butter packets that include sugar, honey, or maple syrup
Olives, dolmas/dolmates/stuffed grape leaves
Homemade energy balls: mixing oats or cooked rice, liquid sweetener, nut butter, dried fruit (optional ingredients such as protein powder, coffee beans, spices)
We’ve seen lots of runners have low iron/anemia issues. What are some strategies for avoiding this?
There are a few components here:
Get lab work regularly, and make sure you have a full iron panel (ferritin, transferrin saturation, TIBC, RBC, Hct, Hgb)
Know if you are at risk for being low: female, heavy menstruation, endurance athlete, runner, vegan or vegetarian
Consume iron-rich foods, such as fortified breakfast cereals, canned beans, tofu, baked potatoes, pumpkin seeds, unsulphured blackstrap molasses, red meat, organ meat, clams, mussels, oysters, and salmon or sardines canned in oil with foods rich in vitamin C, such as strawberries, citrus, kiwi, pineapple, mango, broccoli, bell peppers, hot peppers, and tomatoes
Avoid calcium-rich foods when you consume high-iron foods. Calcium-rich foods include dairy (milk, cheese, yogurt, cottage cheese, ice cream) & dairy-substitutes (e.g. non-dairy milk), whey protein, almonds, edamame, calcium-set tofu, chia seeds, canned fish with bones, white beans, collard greens & kale, amaranth, calcium-fortified OJ
Consume iron-rich foods at least 2 hours before or after exercise, rather than within 2 hours of training. This is because exercise increases the levels of hepcidin in the body; hepcidin is a hormone that reduces liver absorption by the body.
Along the lines of iron, do you recommend supplements? Any supplements that you think the general runner population should be considering? (again, I know we’re all different, but what are some generalities regarding supplements?)
This definitely depends on the individual – gender, age, ethnicity, geography, time of year, lab work/medical history, dietary habits, sport. I always advocate for “Food first, supplement second.” However, vitamin D is one I recommend to nearly all of my athletes, at least in the winter months (October-April); 400-2,000IU will do. If an athlete trains indoors or wears sunscreen during the summer months, I will recommend that they take it year-round. Depending on dietary intake and menstrual function, I oftentimes have female athletes include a Calcium-Magnesium-D supplement. Outside of that, it really does depend, and many athletes should periodize their supplements as well.
Help us make heads or tails in terms of “carbo loading”. What does it mean? Is it a myth? Is there anything in particular we should be considering in the days leading up to a big endurance event?
Carbohydrate loading definitely has a time and a place. First, carbohydrate loading should be considered ONLY if the event in question is >90 minutes. This comes down to the amount of stored carbohydrate (glycogen) in the body and how long those stores last during exercise. Second, once you have determined that carbohydrate loading is appropriate, you need to plan for the total amount of carbohydrates that should be loaded (8-12g/kg/d), the type of carbohydrates that should be loaded (low-fiber, low-residue), and the timing of carbohydrate loading (3 days prior to the event). Finally, to really benefit from a carbohydrate loading protocol, you should also be tapering your exercise in tandem with your increased intake of carbohydrate. And always be intentional about adequate hydration!
If you could give us endurance runners one piece of advice relating to food and diet, what is the mindset, mantra, advice that you would impart on us?
Put just as much consideration into your nutrition plan as you do your training plan. Your training does not look the same every single day, so neither should your nutrition. If you adopt a “fuel for the work required” mantra, you can experience both a boost in performance, but also improved daily energy and overall chronic health. If you have questions, hire a Registered Sports Dietitian who specializes in athletes like you!
On October 9th, Mike set out to run an out and back on Section J of the PCT in Washington State. He shares some of the highlights here (well, lowlights depending on your perspective!) of the attempt. Strava route: https://www.strava.com/activities/4200773905
After running 64 miles for 22 hours I came out of a sleepwalk in the middle of the night to find myself going hypothermic. It had been pouring rain and then cold weather set in. I was so close to the turnaround point of my 148 mile out-and-back attempt on the Section J of the Pacific Crest Trail (PCT) in Washington. As my body temperature plummeted, I realized I was going the wrong way back up the mountain where I had just come from. I had to keep moving to stay warm so I continued going back.
I was carrying 2 emergency blankets and an emergency bivvy but I couldn’t get any sleep with the blanket in the cold rain. During a previous multi-day run, my body temperature had dropped after waking from a nap which was in warmer and dry conditions. Not wanting to risk that again in the current conditions, I resorted to micronaps of several seconds of sleeping to keep functioning. As I climbed to the higher elevations, the rain turned to snow.
The ridge was fully exposed with heavy wind. I had to rely on my headlamp’s light that barely penetrated the flurries and a GPS app on my phone to lead the way. When the trail wasn’t being buried in snow at the higher elevations, it was becoming waterlogged at the lower levels. Streams turned to rivers which had to be forded in the middle of night while sleep deprived. After going back to the higher elevations with now a foot of snow on the ground and having been awake for 46 hours, I lost my phone.
My only navigation was gone. I usually carry a GPS and tracking device that can 2-way text and send SOS messages to local authorities. During previous multi-day runs earlier in the summer, it had weighed me down mentally and physically so I left it at home. I retraced my steps in the snow and felt my heart race the many moments I thought I found the phone. After fruitlessly searching, I had to move on. A month later someone posted on a local trailrunning Facebook group they had found a phone in the snow on this trail. These pictures from the journey are not lost thanks to him.
It was now light out which helped better navigate the trail. I came to a section and noticed an old trail sign carved from stone partly hidden in the snow. I dug in the snow around it and found more stones with faint letters and thought I had found relics of this storied trail. Continuing on, I realized all the rocks had inscriptions on them. The hallucinations from the lack of sleep had begun.
My sense of direction and judgement quickly deteriorated. Having lost the trail under the snow, I decided to cut across the valley going cross-country down the mountain to Joe Lake. Desperation grew as I failed to find a way out of the valley and approached the 60-hour estimated completion I had given a friend. Exhausted and defeated I tied one of the emergency blankets to a trekking pole and waved it in the air while blowing an emergency whistle. Then I noticed on the ridge a person watching with a dog. I waved the pole harder and higher and blew the whistle louder expecting any second to see them come to my rescue. But the shadowy figure and dog were another hallucination.
I slept in the emergency bivvy under tree cover that provided some relief from the rain. After several hours I woke to my friend sleeping close by who I had given my itinerary to. The hallucination eventually faded away during the night but it helped me get 10 hours of sleep. Energized, I found Gold Creek trail that runs parallel in the valley to the PCT. A raging river had to be crossed with water up to my waist where every step was consequential. After reaching the end of the trail hours later, I ran to the nearest cabin. I needed human contact again having not seen anyone since the morning 3 days ago.
As the couple gave directions, I cradled myself in their words with immense gratitude. After getting to a main road, someone stopped to drive me to my car a few miles away. I had returned after 80 hours and 140 miles. A King County sheriff was there waiting and I would learn my friend with the itinerary had reported me missing that morning. The sheriff had coordinated Search and Rescue teams that went looking for me. He was about to publicly broadcast I was missing on the trail. I shed the first of many tears knowing my selfishness impacted the ones I love and the Search and Rescue volunteers. They deserve better. And so, I will be better.
3 Bests – What aspects of the race did you like the most?
Soooooo many trails. A classic and frequented course on Cougar Mountain gives you a very thorough tour of the most runnable sections.
The course feels fast but in fact is really quite hilly
So great to see the local running community gathering a bit once again.
Not so much – Aspects of the race that didn’t do it for you
The number one thing about racing during COVID is the difficulty breathing in a soaked mask — Cougar is especially heavily populated already so when you’re not masking up for other runners, a long string of hikers can make it a bit before I can really breathe.
The number two thing about racing during COVID is a bunch of people you know are around but no one can really tell who is who haha.
The COLD …. 29 degrees at start this year.
Weird factor – What’s the weirdest thing about this race?
Dustin Hinkle wearing a indomitable snow bunny costume and banging a drum? I guess he just does that for fun?
Highlights of your race – What did you do well and enjoy about your race in particular?
My prep was really good this time around. I think knowing there was a drop bag at 10 mi turn around in addition to the 3 aid stations allowed me to be very realistic about my energy and gear needs. In this one, I carried 3 gels and a pack of Clif Bloks with my hand held Salomon floppy. And that was it. I didn’t stop to fill or anything. I would have, but the need just didn’t arise partly due to the cold. I did of course grab a few packages of M&Ms for my partner at home. It was like my little version of trick or treating 🙂
Lessons for others – Share your pro-tips on the race to help the next runner
Big thing that threw me off was the race seems to show up a little short of 19.6 on most clean GPX recordings I found, and the elevation more than the advertised 3700. This time I showed 18.76 and 4200ish. Not that big of a deal but climbing up literally the last climb did not expect to emerge to the finish line, and regreted not going a bit harder on that climb. I was kind of saving for a “last mile hard” type thing. Instead the big bunny was waiting across the field banging the drum…
Lessons you learned that will help you next time around
Focus on the race and don’t get lost in own head — especially important on this race because some of the extended downhill sections can really be taken quickly early on. I was really falling into a race groove darting down a hill thinking, “wow this split may be under 8:00” (which is always nice for me in a trail race) but then I took a bad step which put a lot of impact onto my ankle and rolled it, which I then had to manage for the next 16ish miles. Not fun – stay in the game.
Most important course specific knowledge to know about the race
People are known to take a wrong turn here and there and ruin their race. Seeing as I missed a turn on a simple 5k exactly one week prior I was a bit concerned. In the end no wrong turns today and the course was very well marked.
Aesthetics – Is it a pretty course?
There aren’t any views per se but the forest is very pleasant. It was very cold but clear and sunny, and the sun rays against fall foliage was a great environment for an early Sunday morning.
Difficulty – Is it a tough course?
It’s very hilly but it creeps up on you, too. Some of the terrain is technical due to roots and rocks, hidden and exacerbated by slick conditions in early-mid fall. On the other hand, previous races probably happen in 70 degree weather. October is October in western WA.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Pretty well-run minus one caveat (next paragraph). I mean, when Budu Racing, NWTR and SRC come together to host something, I expect pretty smooth sailing. Chipped bibs, quick race results, good course markings all expected with these organizers. Especially giving kudos to the organizers with how quickly they had to pull together the race with WA Safe Start guidelines. It was only approved a couple of weeks ago, if I recall correctly.
The caveat here was, the drop bags didn’t get returned to the start line until after the HWY900 Squak Connector aid station cut-off at 2 PM (50k’ers) . That was silly because I was done at 12:30 and didn’t even use my drop bag. Luckily my neighbor grabbed it for me but I told one of the organizers to please hold it until I came into the city for work because frankly I was cold and ready to go nurse my ankle. Wasn’t really happy to walk back to the race start from my car for 1/2 an hour. It was also a 35 min drive to the aid station with my bag. Dustin apologized profusely but to be completely honest, I didn’t so much mind an excuse to hang out for a while. Would have probably just helped clean up if my ankle wasn’t being fussy.
Also another +1: They had event parking and everything all managed seamlessly. Runners got priority parking by the TH too. Well executed, indeed.
Competition – Is there a strong field?
Keith Laverty was there. He won. Some local elites come out for this one and no exceptions here. Good job, Keith!
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 not at all. This is usually a series of races throughout the summer and fall and it’s common enough that even the ONLY race happening this year didn’t fill up and day of registration was available.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard fare — Gatorade, Water and snacks ranging from fruit (nanners and oranges) to candy (M&Ms and Snickers, etc). I didn’t really stop to look too much this time around though.
Weather and typical race conditions
October in PNW: Check the weather and bring what looks necessary. Less is probably more for most in this distance. I didn’t take many pictures but in those I did take I was highlighting the presence of frost in the Start/Finish field. It’s cold and slick, and the slickness probably attributed to rolling my ankle.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Just have layers for temp and conditions and, if COVID / pandemics are still an issue, I’d recommend a replacement face covering (buff, mask or whatever) in the drop bag because they get disgusting and can be either too hot or too cold, depending.
Spectators – Is this a friendly course for your friends?
Yeah it’s wide open. Felt like a substantial portion of Seattle was visiting Cougar Mountain on this day.
How’s the Swag?
EXCELLENT. I got 2 cool stickers, a steel, race-branded bottle opener, an SRC drop bag and a branded beer cup. All things I have regular needs for 🙂
The Overall Score – How many stars do you give this race and do you recommend that others run it?
Overall, I’ll give it a 3.5 and I’m taking a full star for the lack of views, and taking half a star away because of the drop bag snafu haha. That said, I do recommend it for everyone. If you have any specific trail training goals, with distances ranging from 5k to 50k EVERYONE can come here and get a superb workout, the endurance long run they need or even just come enjoy a very energetic, hyper-local race.
This race is pretty classic. I don’t even know how many years it has been going on but it has a special place with many and for many different reasons.
Photo: Heather Gonzalez at bsd photagraphyPhoto: Heather Gonzalez at bsd photagraphyPhoto: Heather Gonzalez at bsd photagraphy
3 Bests – What aspects of the race did you like the most?
Good social distance setup. Staggered starts, simple policy about face coverings.
I like the mixture of paved with trail. The trail was muddy and grassy at times, but the 2/3s on pavement meant I could get moving.
This supports education and efforts to restore an endangered species of salmon: The Kokanee. One of their primary tenets is educating fisherman on how to identify and properly release Kokanee salmon. I’ve been fishing lately and wouldn’t want to harm an endangered species so this was cool to be a part of!
Not so much – Aspects of the race that didn’t do it for you
Would prefer Gatorade over water at the aid station.
It was a bit rainy!
I mean, I’m happy to have had ANY race since the pandemic, but obviously I wish we could have celebrated properly afterward
Weird factor – What’s the weirdest thing about this race?
Trying to manage a face mask while running. By mile 3 it felt like waterboarding myself and despite my thin buff from Run the Rock 50 miler last year, I really cannot breathe at all once it’s all wet.
Highlights of your race – What did you do well and enjoy about your race in particular?
Pre-race prep and warmup. I was really cognizant about eating early and easy energy food the night before: Mod Pizza, bread and some greens. I also made sure to go to bed early. Then in the morning I timed my warm up to practically end right as the race was starting. Did a lot of butt kicks, high knees, side to sides and some strides. Got me flowing and I hit the first couple miles feeling good. Really good benchmark workout for me to see where I’m at, gauge training needs and set the bar for near term improvements.
Lessons for others – Share your pro-tips on the race to help the next runner
You may not want to plan a P.R. for this race for a couple reasons. Yes it is flat, but it is also likely to be slick and densely populated (see below about course-specific knowledge).
Lessons you learned that will help you next time around
The prep was worth it. I should have eaten a light breakfast though.
Most important course specific knowledge to know about the race
If the course is unaltered (this is the 9th year of this race) expect the last mile of the 5k loop to be on trail and this time of year likely to be slick. It’s along Tibbetts and Issaquah Creeks, so recent rains will soak the plains pretty badly. I didn’t feel comfortable going all out how I may have at the end of a race like this. I think miles 2 and 4 would be the “go hard” times because unless you’re really good on slick terrain, liable to take a spill.
Finally, because this is a fun run with walking and family friendliness (which is great!) you are likely to be slowed by folks with children and pets along the course. This is a very popular park, even in the early morning hours.
Aesthetics – Is it a pretty course?
Yes, Lake Sammamish State Park is very nice and the water is soothing.
Difficulty – Is it a tough course?
No it is mostly flat and 2/3 on pavement. I wore my road running shoes, though the traction from trail shoes would have been nice on the grassy and muddy parts. I’d still run it with my roadies though because of the 2/3 on pavement. Lighter and faster (Altra Paradigm 4.5)
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well-oiled. The social distance stuff was done well and the staggered starts made a big difference. Enough competition but felt like I was running alone for a lot of it.
Competition – Is there a strong field?
There were some fast folks who went off on the “Elite Wave” and there were more than a handful. I haven’t reviewed official results yet though.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Nope, but apparently the shirt sizes become limited as the race date approaches.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard fare for a NW Trail Runs event. Healthy stuff, candy and water 🙂 The usual BBQ and brews is off this year, of course.
Weather and typical race conditions
October in the Pacific Northwest. Wet, slick and gloomy. Though we did get some sunshine. This time of year is variable in my experience here.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Just the trail vs. road shoe comment above. I don’t think it matter that much but the traction is only going to help you on 1/3 of the race.
Spectators – Is this a friendly course for your friends?
Yep. Open public park, even on the course. I went to go find my fiance afterwards and didn’t bother anyone really.
How’s the Swag?
The shirt is fantastic and there is a participant raffle usually.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
It’s hard to fault this one since its the only race I completed this year so 5 starts. Given the options of other usual fall runs, I would be more inclined to do distance or an exclusively “all trail” or “all pavement” run. However, my target was to get a superb tempo-like workout to pair with a subsequent long run for 50k training, and it fit the bill nicely.
Hopefully, most days running is a source of joy, something that makes your day better, and that you look forward to doing. But what about those days when running is a grind? When you don’t want to run, when mojo runs low? How do you get yourself out the door and out into the cold rain? What Jedi mind tricks do you employ to stay consistent and log those miles?
Team RunRun athletes and coaches share their tricks and tips to winning the battle for running consistency – how do they get out the door when motivation runs low?
Mantras
Runner Mark Droge
Mantras – those short but sweet, power-packed statements that you repeat to yourself to get you through tough times, either in training or in a race. Whatever you can tell yourself that helps with motivation.
Runner Mark Droge has two personal favorites that he tells himself:
“What doesn’t kill me makes me stronger.”
“No matter what it takes, once I am running I am happier.”
Coach Julie Urbanski has two favorites as well, “5k a Day,” meaning that she aims for 5k a day of movement, whether it’s walking or running. It sets a goal mileage for each day and oftentimes she can fit in 5k of running within 30 minutes, so even if the rest of the day is crazy, she can carve out 30 minutes for a “sanity run” as she calls it. Her other favorite? Nike’s “Just Do It.” She says, “It’s so basic, yet brilliant because it takes all the emotional baggage out of the decision and is like a little kick in the pants to push you out the door and get started.”
Just 5 Minutes
Coach Dakotah Lindwurm, a 2:32 marathoner, has a handy jedi mind trick that you can tailor to apply to your own running. In short: Just run 5 minutes. She says, “If I’m not feeling like running I always tell myself I only have to run for 5 minutes. And if after 5 minutes I’m still not not enjoying it, I can be done and turn around. But I always find that getting out the door and getting started is the hardest part, so I’ve never turned back around!”
This is a great motivational tip because you can change it however you want, whether it’s “Just 5 minutes” or “Just 1 mile.” What’s the magic number in terms of time/mileage/etc that will get you out the door and get you started without feeling overwhelmed or like you “have to” get in X amount of running?
Runner Jeff Urbanski knows this one well and he’s employed a run streak for YEARS to help him stay consistent while training for marathons up to 100 milers, through the birth of his daughter, through traveling, moving cross country, changing jobs…all the stuff that life throws at us. His minimum is 27 minutes and 3 miles, both of which have to be in the books. We even have a name for his streak, the #JUM, or #jeffurbanskminimum. Next time you’re thinking about skipping a run, just channel the power of the JUM.
Runner Wendy Foster has a run streak with an extra twist for even more motivation. She did the GVRAT (Laz’s Great Virtual Race Across Tennessee) this summer so she started an unintentional run streak, which means she knows she’ll at least get out to do one mile, which oftentimes leads to more. Now she’s participating in the Bend to Whistler virtual run. To finish, she will need to run or walk at least four miles a day for six months, which gets her out the door during the upcoming dark winter months. #smartmove
Run streaks are simple yet so effective and can easily be applied to your running however you’d like. You set the minimum for each day and that’s it! No question whether you’re running each day and you’re more likely to schedule time to fit it in, rather than wondering if it’s going to happen and when. Life will still inevitably happen and plans will change (ehem, covid anyone?), but a run streak takes the unknown out of the equation and you find a way to make it happen.
Runner Wendy Foster, Fast Focus Photography NW/Juan R. Montermoso
Clothing
Got the motivation blues? Add some color! Literally!
Coach Alicia Jenkins enjoys running in fun, bright outfits, so on those low motivation days, she gets excited by picking out a sparkly/colorful outfit to help with her motivation. She considers her run her own personal fashion show! See all of Alicia’s awesome outfits on the gram.
Next time you’re low on motivation in trying to get out the door, think back on these jedi mind tricks and see if you can apply any to get started and get it done! A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!
Team RunRun is all about connecting runners with coaches. We’re a growing team of over 600 runners and over 90 coaches, all supporting the goal of being better runners and therefore better people, and a better world. We embrace that journey with passion, grit, focus, and care.
It’s no secret that Strava recently took away nearly all the previously free features and now only offers the previous premium features to paying subscribers. We asked the team for their favorite Strava features to help us decide whether it’s worth paying up for the subscription features, or just hanging on to those free ones for dear life!
Here are their faves:
Metrics:
Anyone else finish their run and immediately check out the stats? Both hands up over here! Heck, we get excited mid-workout if it’s going well to get home and upload it so we can geek out on the numbers. This was a popular feature with many runners on our team and Derek Siebert said it well, “I really like the way Strava displays intervals/strides graphically. Far exceeds usability compared to Garmin Connect. Nobody wants to see their graphs fading down after viewing a run.”
Beacon:
Lots of runners on the team are doing cool adventures these days by themselves or with a very small group, especially with races being uncertain, so safety is a biggie. Both Derek and Jeff Urbanski often have their phone on their runs and sending Beacons to family at home is a great, automatic feature, for both convenience and safety.
Anyone else get a little peeved to see that email subject? We don’t love receiving that email and we’ll admit, we get a little pep in our step thinking about others getting that email when we’ve taken a CR, so we’re a fan of leaderboards. #runnerconfessions
Derek highlighted this feature as well, as leaderboards are a way to keep it fun and competitive, and while free athletes can see the top 10 on leaderboards, subscribers can see lots of different filters on the leaderboard.
Back in the day when we traveled to new cities (thanks covid!), figuring out where to run always added a little stress to our trip. Andrew Kisslo especially likes this feature: “The Build your own Segments does all the work of length, vert etc. On the phone you can tap ‘locate me’ and pick a distance, and it then creates routes around you based on all strava routes etc for hills/no hills etc.”
We’re also big fans of motivating ourselves to run with picking different routes to try out, so this one’s high up on our list as well.
Not clothing, not accounting, it’s Grade Adjusted Pace! I can distinctly remember running hill repeats up 50th St. in the dark, in the rain, in the middle of winter in Seattle, thinking, “At least my GAP pace will be awesome!” Super helpful to see that grade adjustment, and even to see the grade of some of the hills on our runs, both road and trail. Slow miles weren’t slow, they were just hilly!
Another timely feature as some of us head out the door alone on a new adventure run, or as we check out a route that’s new to us is the ability to download other athletes’ GPX tracks. Super cool feature that both Ana Valencia and Tara Fraga use for their trail adventures!
Coach Erin Hunt likes the correct distance and correct elevation buttons. “If your watch goes a little wonky and you know the distance or elevation isn’t correct, strava can fix it for you and also revises your pace. I use it every run and there’s always a slight discrepancy between my watch and Strava. You deserve those extra miles your watch didn’t pick up.”
For the vast majority of the runners on the team, this was a resounding Yes! Lots of features that runners have gotten accustomed to, like Beacon, GAP, and downloading tracks, are ones that they can’t imagine not having at this point. Strava also offers a discount for paying annually, which makes it even easier to pay less for premium features.
There you have it – a list of our favorite Strava Premium features, brought to you by the awesome runners and coaches that make up this team. A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!
Team RunRun is all about connecting runners with coaches. We’re a growing team of over 600 runners and over 90 coaches, all supporting the goal of being better runners and therefore better people, and a better world. We embrace that journey with passion, grit, focus, and care.
3 Bests – What aspects of the race did you like the most?
The view when I got close to the summit was breathtaking. I had never been there before and had only seen photos. It snuck up on me and was an amazing relief at the end of a long and tough climb.
The weather was amazing. My last 50K was cold and wet/rainy. They said this was the best weather/temperatures they’ve ever had at this race.
Considering #2020, the support and logistics were amazing and very comfortable.
Photo: White Blaze Marketing
Not so much – Aspects of the race that didn’t do it for you
No way I could’ve known how tough that 4 mile climb to the summit was going to be. That really put a damper on my spirits and my overall time. I’ll definitely know better for next time and will know what to train for. Especially if the course is ran in the normal (opposite to this year) direction. Having that climb at the 2/3 mark instead of the 1/3 mark might be a lot more difficult.
My GPS started getting really off around the the 1/3 mark and I was losing some motivation about 1/2 way when I was thinking I was really off pace. It wasn’t until l was at the last aid station and they told me how much I really had left that I kind of let that go.
Weird factor – What’s the weirdest thing about this race?
Nothing particularly weird?
They did a good job with handling the starts and aid stations that the COVID protocols didn’t feel very awkward.
My GPS situation?
Highlights of your race – What did you do well and enjoy about your race in particular?
I didn’t quit!
I enjoyed the course and the weather.
I learned even more about my body and how to approach a 50K.
Lessons for others – Share your pro-tips on the race to help the next runner
Finishing a 50K is an achievement on its own.
I was definitely reminded that it’s okay to not be perfect the first time on any race.
Take the results with a grain of salt because there are so many more factors that affect your performance/results in a race that long.
No 20 mile training run will be a perfect example of the actual 31-ish mile race.
Lessons you learned that will help you next time around
More practice with the food/nutrition I plan to use.
I had a good timeline plan for arrival that morning but some personal factors made me use up all of my built-in extra time. Will give myself even more time if possible for the next time. I had a decent amount of time before my start-time but not as much “breathing” time as I would have liked.
Most important course specific knowledge to know about the race
That 2-4 mile climb (depending on direction of course) before the summit is incredibly intense. Trying it out ahead of time could be super helpful if you’ve never done it. Otherwise, saving some energy for that climb would be very helpful.
Aesthetics – Is it a pretty course?
Even on a slightly overcast morning, it was beautiful. When I was about a mile from the summit and glanced off to my right and saw a view of the valley/gorge I was caught off-guard at how beautiful the view was. The rest of course was a beautiful forest and set of rivers. Even the woods around the gravel roads were pretty.
Difficulty – Is it a tough course?
Fairly good amount of climbing. 5-5.5K of vert for the course is pretty good for our area. I had only done that much over about 1.5-2 weeks of training. To do that all in one 50K course was very intense.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Considering the COVID situation and the fact that this could have been a solely self-supported run, they did a fantastic job with the aid stations and the staggered start situations. I didn’t feel anxious at all about the number of people around me and I’ve been pretty sensitive to that over the past few months.
Competition – Is there a strong field?
Based on the results, I would say that the top 25-ish% is pretty strong.
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.
Next year, I would definitely try planning on camping at the campground where the start/finish is so that the morning is easier and it would be easier to relax afterwards.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Considering the COVID situation they did a great job with pre-packaged foods and a comfortable way of handling drinks and beverage refills. I think that on a normal year, the food is definitely what you would expect.
Weather and typical race conditions
Was much cooler this year than what they normally expect. I think the high was around 70? They said that it can be up, close to 90 by the time you’re on the last stretch in a normal year. I was very thankful for this considering some struggles I’ve had in the heat this year.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Hiking/Trekking Poles!
Spectators – Is this a friendly course for your friends?
On a normal year, I think they would allow some crews or there might be some places for spectators along the road sections of the course.
How’s the Swag?
I got a shirt, hoodie, and socks!!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
If you don’t mind climbing, I’d say this is a 5/5 stars for me!
Best Use: Earlier this summer I tried and did not like their vest because it just did not work on my long torso. About a week or so ago I bought their Naked Band and this thing is a game changer. I wore it on Monday for a 75k training run and again today for a 50k run and both times I had it absolutely loaded with crap…
Monday I had 8 clif blox gel packs, my cell phone spare battery and usb cable (about 5 oz), 2 baggies of tailwind, my car keys, my airpods case, spare buff and two hand wipe packs….ZERO bounce, zero movement and never noticed it was there. It just sits on the hips so perfectly…no chafing or rubbing and I found an added bonus with today’s run that I could just hook my hat to the back when it got too sweaty.
I used to have to carry all this crap in my vest and I just could never get comfortable with the bouncing effect. I only had two bottles in my orange mud pack and my phone and it was like I was completely freed up top and felt much lighter overall. Can’t recommend this belt enough. I will be wearing it for my 100 in 2.5 weeks and expect it to carry everything I need.
Naked Running Band Sizing: True to size
Additional Sizing Comments: I am a 37.25″ waist when I wear my CWX compression shorts so I ordered their 37″ size and it is a perfect fit.
Comparison to Past Models: Never tried a belt before – I have always tried to make do with either my OMud pack or my Nathan vest and always end up having to just cram crap in everywhere and then spend all this time trying to find what I need later in the race.
Durability: So far so good! 80 miles of abuse and sweat and it’s still like new. 🙂
Changes for the next model: I personally hope they don’t change anything.
The True Test – Would you recommend this to a friend? I plan on gifting this to several people this Xmas.
Keeping it Honest – Any affiliations or free gear? I am not affiliated and I paid my hard earned cash. Like I said, I tried their vest this summer and was disappointed but I liked the concept so gave it another try. Winner!!
We asked the women on the team to pick their favorite hydration pack – the result? There are lots of great options out there! Find out below which are our runners’ and coaches’ favorites, along with why, sizing tips, and the most important test of a good pack: if they’d recommend them to a friend! Most of these packs range in price from ~$100-150 and you can find them in lots of places, including local running shops and online. Have one we missed? Let us know! *Note: None of the links below are affiliate links – these are just straight-up products that we like and recommend!
VaporHowe 12L – Why? So much storage space, insulated reservoir, super comfy fabric, awesome purple color
VaporAiress 2.0 7L – Why? Slightly larger reservoir, deeper front pockets, really good fit/adjustment system, and most importantly, loops for collapsible trekking poles
Best Use: Long runs (any terrain) and long trail days (esp. the VaporAiress w/pole loops – see photo!)
Sizing pro-tips: The VaporHowe has fairly particular sizing (XS, S, M, etc) whereas the VaporAiress has two size ranges (XXS-M and L-XXL) and more adjustment points.
Durability: So far both of these vests are going strong, I’ve had the VaporHowe for about a year and other than one snag I put in it ducking under a fallen tree it’s held up in near perfect condition over hundreds of miles! The VaporAiress I’ve only had a couple months but it’s going well so far.
Changes for the next model: The VaporAiress has bungee cinches on the frontmost pockets that stick out and brush your arms – it’s kind of annoying, but other than that small change I’m really happy with it!
The Friend Test: These are both super solid recommendations that I would definitely be comfortable making to a friend.
Other runners that recommend them: Margaret’s go-to running pack is a Nathan VaporShadow in order to carry a lot of “stuff” (sunscreen, chapstick, phone, s-caps, food…), for the accessible pockets, the 2L bladder for water, and for adjustable straps so there’s no bounce or chafing. CJ also love the Nathan Vaporhowe because it’s held up well and is super-comfy.
Why? I like that it fits snugly without being too tight, which means minimal bouncing without feeling so tight! It has plenty of space for a long trail adventure or race. It also comes in different sizes rather than being 1 size fits all, which is great for finding a good fit. I haven’t had any real issues with chafing or rubbing with it on longer runs either.
Capacity: 12L gear, 2L reservoir
Best Use: Trails and Long runs
Other runners that recommend them: Amy likes her osprey pack but loves her ultimate direction because it’s lighter and more breathable. Caroline has an older men’s pack – the AK Adventure hydration pack, and still loves it: “The bottles sit high enough on my chest for easy accessibility without feeling like I have water cleavage, the straps are adjustable and I love the pockets (including the ability to carry some backup gear like gloves or a hat if the weather changes on the trail.”
Osprey
Two favorite Osprey options out there, the Duro and the Dyna:
Why? I bought this at a pinch from a local store and have been delighted with it. The reservoir works so well and the vest fits very snugly. I can fit other extras in it, and don’t feel I am carrying a heavy pack on my back. I have worn it all summer for runs and bike rides and will continue to do so into the winter
Capacity: 2.5L
Best Use: Running – long runs on roads and trails
Comparison to Other Brands: I was using Ultimate Direction before – and this vest beats UD hands down!
Durability: So well made. I wash it after especially sweaty runs, and it still looks like new after a hard summer’s use.
The Friend Test: Yes! Would definitely recco to a friend!
Why? I have an older model of the camelbak marathoner vest. It’s about 6yrs old and I still use it! The vest has held up really well and the plastic doesn’t give a funny taste to the water
Capacity: 1.5L
Best Use: Long runs, trail, hiking
Durability: Very durable; super impressed with how it’s held up over the miles
Changes for the next model: More pockets
The Friend Test: Yes! Best running gear next to my shoes
UltrAspire
Shoutout to UltrAspire from runner Barb: “Ultraspire has been my go to! Momentum, Alpha, and Zygos are all awesome !! I love their products. Super comfy and well designed.”
There you have it – a guide to our favorite women’s hydration packs, brought to you by the awesome runners and coaches that make up this team. A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!
Team RunRun is all about connecting runners with coaches. We’re a growing team of over 600 runners and over 90 coaches, all supporting the goal of being better runners and therefore better people, and a better world. We embrace that journey with passion, grit, focus, and care.
An awesome group of women runrunners after finishing a race in Seattle
HOKA Torrent 2 – I broke in these newer model of trail shoe in the few weeks prior, especially on long runs. Good grip and it had enough support.
Salomon S Lab Sense Ultra 5 Set pack with whistle – Stretchy, lightweight and enough to carry everything I needed.
Suunto 9 with GPX file of route pre-loaded
rabbit FKT 3″ short
T8 boxer brief
rabbit team kit short sleeve shirt
rabbit long sleeve
rabbit lightweight cap
Buff
Stance Run360 socks
Backup lightweight windbreaker jacket
Emergency blanket, first aid kit, Spot X, Salomon water filter cap
Fuel – What did you consume and/or not consume?
I took in mostly a wide assortment of Spring Energy gels, couple packets of energy chews, one Picky Bar (ended up being too sticky to swallow) and one Bearded Brothers bar (also ended up being too sticky to swallow). Several handfuls of wild huckleberries and blueberries along Gray Wolf River Trail.
I did **NOT** consume nearly enough electrolytes (see section below on how things went horribly!).
Logistics – What kind of planning was involved for both prep and implementation?
Since we went for the Unsupported FKT category and easy decision since the Grand Loop is mostly remote anyway, especially once you pass the Obstruction Point parking lot around Mile 10. It’s fairly straightforward logistics in that, you just need to be self-sufficient and carry everything you need for an all-day mountain run.
The drive up to Deer Park is a long, windy road to the top and the loop starts/ends above 6,000′. Conveniently, there is a campground at Deer Park too (less than 20 sites) but it’s first come, first served, so try to avoid summer weekends but you can easily turn the loop into an overnight trip. Don’t forget to have a national park pass.
I first heard about this route a couple of years ago when I went to search for all of the FKT routes in my backyard – there are currently 10 on the Olympic Peninsula!
What went “right” or at least how you expected it to go?
With both of our watches having the route pre-loaded plus closely studying the route online, there was no need or worry about navigation or route-finding. There were a few tricky spots where the trail would be eroding or non-obvious but it was easy to pick up the trail again.
I had enough calories and filtered water; plenty of refreshing creeks to cool off and refill my flasks, especially as I was trying to keep my temperature down toward the later half of the loop.
Despite all of my struggles and cutting it close by the skin of my teeth (by only 8 minutes!), we came away with the overall FKT which was the main goal, so I was very grateful for that. I don’t see this FKT lasting for too long after this!
What went “wrong” or completely unexpected that you had to deal with?
A lot more went wrong than expected on this journey, and specifically, for me only!
As early as around Mile 18 heading toward the 2nd major pass (Cameron Pass), I already felt some twinges and nearly debilitating muscle leg cramps in my right quad and my left hamstring. This was a “try not to panic” moment. I still had a packet of Tailwind to use up, along with some Bolt chews that had some electrolyte in it (but not much), I quickly realized that I was going to have delicately ration the rest for the remaining 25 miles… Ouch. I tried a couple of stretches that Max recommended to me and tried to consciously think about activating my glutes more. Any time I lifted my legs higher or tried to run any incline, my muscles cramped up again.
We seemed to had built up a large buffer by Cameron Pass but then that margin slowly and painfully dwindled away all the way until the finish.
Thankfully I was able to maintain consistent movement (but including a bee sting for good measure!) on the long 10-mile descent to the bottom of the Three Forks final climb, which is 4 miles and 3100′ of gain. I began to power-hike this section pretty well for several minutes but once again, I faded hard and went spiraling down into some dark mental demons and doubts. Barely keeping my head in the game, taking several full stops to try and stretch and mustering the smallest of “hello’s” to the few hikers I saw. My mantra’s I kept repeating to myself were “One step in front of the other” and “I want to see my family” – knowing that both Elisa and Luke were waiting for me.
Overcoming this challenge was something I know I’ll be able to carry through in future races and FKT attempts.
Lessons learned for either the next trip or another’s first trip?
Bring extra packets of Tailwind and/or some backup electrolyte capsules/chews such as GU Roctane capsules or SaltStick chews.
Be prepared for a lot of climbing but also a lot of steep, big descents.
Be prepared to be blown away by the remote landscapes and likely marmot whistles!
Everything else!
I’ll definitely remember this FKT and adventure run for years to come and being able to share that with my coach. And those multiple post-run charley horses. I have a feeling that I will be back to give this loop another go.
The very next morning, Elisa went out on the loop solo, and on a hotter day than mine, and set the women’s FKT in 11:15 and 3rd fastest time overall! Right after my run, Max mentioned to Elisa that she should try and beat our time – and I think that really got Elisa pumped for her run.
Keith Laverty is a coach with Team RunRun. To learn more about him or to work with Coach Keith, check out his coaching page.
3 Bests – What aspects of the race did you like the most?
They did a staggered start so everyone started alone 10 – 15 seconds apart. It made the starting field of 100 not feel so chaotic and congested.
The course was great! Everything from burly technical ascents to flat roads. It constantly changed and challenged everyone in different ways.
Feeling a sense of running community for the first time in 2020 for me.
Not so much – Aspects of the race that didn’t do it for you
No complaints:)
Weird factor – What’s the weirdest thing about this race?
The weirdest thing to me was that it was supposed to be a bit over half marathon distance. Near the end two people that were volunteering telling everyone to skip the small loop around a pond. It took me and I’m sure others off guard but at the same time I don’t think anyone was complaining about it.
Highlights of your race – What did you do well and enjoy about your race in particular?
Super happy with my approach to this one. I started out more conservative and was able to finish stronger than ever. I started in 11th from my estimated time but I should have put down a much faster time in retrospect. I passed runners in the first 4 miles until I was in 3rd place. I slowly caught the guy in 2nd and with a great 400m effort to kick it in I almost got him at the line. I started about 2 minutes after him with the staggered start so I knew I had 2nd place. Proud of digging deep at the end.
Lessons for others – Share your pro-tips on the race to help the next runner
Patience!
Lessons you learned that will help you next time around
Patience!
Most important course specific knowledge to know about the race
Bomb the downs and survive the ups.
Aesthetics – Is it a pretty course?
Very pretty course. It’s all wrapped in the woods and nature of New Hampshire and the start/finish location is beautiful.
Difficulty – Is it a tough course?
Not particularly difficult although there is some technical trail and ascending to be done. Relatively fast course for trail.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Very well organized! 10/10
Competition – Is there a strong field?
Not a very deep field. After the top 5 the times dropped off. The guys up front had some wheels though!
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.
They made it as easy as possible.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
3 aid stations. I didn’t stop at any but they looked well stocked and had happy people wringing bells at them.
Weather and typical race conditions
Bluebird day
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Just a 12oz soloman sot flask handheld. No gear other than that.
Spectators – Is this a friendly course for your friends?
Yes but not too many spots to go to watch.
How’s the Swag?
Awesome hat!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3 Bests – What aspects of the race did you like the most?
I really enjoyed running at night! I chose the back 50 instead of the front 50 because I have always been afraid of running in the dark alone. I knew that by overcoming this weakness, I would be much stronger in my upcoming hundred in October.
The course consists of trails, some road and sections of towpath. I really liked the variety because it was nice to come out of a slower section on trails and be able to make up some time on the roads and towpath sections.
The people! Everyone was so happy to be there, especially since most races have been cancelled this year!
Not so much – Aspects of the race that didn’t do it for you
There were a lot of steep, uneven stairs that I didn’t love!
Weird factor – What’s the weirdest thing about this race?
The Covid restrictions were definitely something that I wasn’t used to in a race. They did a great job of pulling it off though. They started the race in waves and we were required to wear a mask at the aid stations. There were also no spectators allowed, but crew was allowed.
Highlights of your race – What did you do well and enjoy about your race in particular?
I think that the highlight of my race was overcoming a low point early in the race when I sprained my ankle around mile 13. Knowing that dropping out of the race was not an option for me, I hiked a few slow miles to try to loosen up my ankle. Finally at mile 16, I knew I was just going to have to push through it. It was very dark at this point, I was alone and starting to worry about getting lost on the unfamiliar trails. Instead of letting this ruin my race, I started to focus on the things that I could control, like taking in calories and keeping an eye out for course markers. Eventually, I was able to embrace both the pain and the darkness and focus on being in the moment and enjoying being out there.
Lessons for others – Share your pro-tips on the race to help the next runner
Make sure that you have a really good light! I used the Kogalla RA with battery pack 2 and it made such a big difference! I didn’t have to worry about the battery dying and it lit up the entire trail. Also, bring a long sleeve shirt in your pack. Even though the temperature was still around 70 at night, I still got a little cold in the early morning when my pace slowed down on the trail.
I typically run first thing in the morning, so I wasn’t sure how hard it would be to wait around all day for a race to start. I took it easy most of the day, made sure to have a big breakfast so my food would be digested and even got in a short nap. During the race, I did get a little tired around 10pm or so but I drank Coke most of the night which seemed to help.
Lessons you learned that will help you next time around
Parts of the course were pretty technical so I think I would have planned ahead to try to change into my trail shoes for those sections. I think I will also have a lot more confidence going in now that I have conquered my fear of running at night by myself.
Most important course specific knowledge to know about the race
The course is a 50 miles, point to point, and includes a combination of roads, trails and towpath. The aid stations are about 5 miles apart so it’s important to think ahead and grab what you might need to make it to the next one.
Aesthetics – Is it a pretty course?
Yes! A lot of the course runs along the Cuyahoga River. It was also point to point so we went through several different parks and trail systems.
Difficulty – Is it a tough course?
The technical areas were difficult, especially some of the steeper downhills. Overall though, there are a lot of runnable areas, so while it was challenging, there was always some relief when I would get to a road or tow path section.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
I think all of Western Reserve’s races are run like a well oiled machine.
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.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
It was standard fare but this year was a little different with the Covid restrictions. The food was set out behind the volunteers and the variety maybe wasn’t was it was in past years but I was able to find everything that I needed (coke and bananas).
Weather and typical race conditions
The race is usually held at the end of July, but due to Covid, this year it started on August 22nd. It was around 85 during the day and around 70 degrees at night with periods of light rain and lightning.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
A good headlamp or waist light is essential! Specifically, the Kogalla RA. I got so many comments throughout the race about how bright it was. Even on it’s lowest setting, I had so much more confidence navigating the dark.
Spectators – Is this a friendly course for your friends?
Yes! My husband crewed for me and I was able to see him at most aid stations as well as a few other areas along the road sections.
How’s the Swag?
Amazing! A large duffel bag that can be used as a drop bag for future race and a Klean Kanteen coffee mug with the race logo on it.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I give it 5 stars. They have several race distances and a relay option. They also offer both the front 50, which starts early in the morning and the back 50 which starts at 6pm. I personally recommend the back 50 because running in the dark is such a unique experience that will challenge you in ways that running in the daylight can’t.
Sarah Forman is a coach with Team RunRun. To learn more about her or to work with Coach Sarah, check out her coaching page.
What you eat before a run can be the difference between a botched run and one that you’re excited to upload to Strava. The former takes a long Strava title to explain what went wrong, and the latter leaves that typing time for geeking out on the numbers. There’s nothing worse than going out for a 6 mile run on an empty stomach and bonking 2 miles in, riding the struggle bus home for the last 4 miles. On the other hand, downing a Chipotle sleeping pill, cleverly disguised as a burrito, also doesn’t bode well for many runs.
So what do people eat before a run? We asked coaches and team members what they prefer to eat before a run, how much time in between eating and running, and what changes about the routine before a big workout or a race.
The 3 Most Common Foods
Coffee – Brew it strong, drink it black, and if you’ve prepared ahead of time, cold-brewed. Jillian Shumaker keeps cold brew concentrate on hand for early morning runs to cut down on prep time and maximize sleep before a morning run. #genius
Banana – This simple, no mess, no fuss fruit is a runner’s best friend. Bananas not your jam? Try sweet potato with maple syrup and sea salt, like Mandy Raithel or watermelon like Mark Droge.
Nut Butter – Straight out of the jar in a heaping tablespoon like Carrie-Ann LaBrecque or on some sort of vehicle, like toast or an english muffin.
Our personal favorite that seems to pack the perfect punch? Meghan Lelonek tends to run in the early morning and her go-to meal is 1-2 Dates dipped in PB and shot of espresso. #rocketfuel
Short on time or want it even simpler? Heather Park loves tailwind + water for her workouts and Jami Barrett always keeps a gel handy in case she needs it before a run.
Time Between Eating and Running
It only takes one time to learn that going for a run 4 hours after a light breakfast is a good recipe for bonking, so most runners have this dialed in fairly well. The consensus for the team?
20-30 minutes between eating and running with a simple pre-run meal
30-60 minutes if it’s a workout or a race, or if you ate a larger meal, increase that to 90 minutes
Coach Dan Lyne prefers a small meal of banana, oatmeal and coffee pre-run, but he’ll increase his meal size and wait 60 minutes before a morning workout and 90 minutes before a marathon start.
Eating before a Long Run or a Workout
This is where people tend to diverge a bit, as the stakes are much higher for eating the wrong food for your body before a big effort. It’s easier to shuffle through a 3 mile run on a full stomach vs. a 20 minute tempo run or a 20 miler, so most people are dialed in on what works for them. It takes trial and error to find out what works for you so that come race day, long run day, or big effort days, you’re fueled up, psyched up, and ready to go.
Heather Park has a unique take on a classic Congee, except with oatmeal, combining oatmeal porridge with kombu powder for flavor + umami, and she adds an egg in last for protein, along with a splash of soy sauce. If a sweet breakfast isn’t your thing, check out her recipe below and tweak as needed to make the perfect pre-long run meal.
When Coach Stephen Littlewood is heading out for an ultra, he goes for the Chipotle style approach with bacon, egg, cheese, jalapeño, and guacamole burrito, leaving 60-90 minutes between eating and running. His recipe? Just be sure to be heavy on the guac.
The Consensus?
When it comes to deciding what to eat before a run, what do most runners do? They keep it simple, keep it small, and test and re-test before race day.
Recipe for Savory Oatmeal Porridge with Egg
1/4 cup thick-rolled oats
1/2 teaspoon of homemade kombu powder (dehydrated kombu sheets in the oven that I grind into a powder)
1.5 cups of water
pinch of salt
Combine above into a saucepan — bring to boil, then let it simmer. Stir occasionally. Oatmeal should start getting a porridge consistency — “gooey”. Add egg in and turn off heat, stir so the heat of the oatmeal gently cooks it.
Serve with a splash of soy sauce (if needed). If you want to add extra flavor, one or two drops of toasted sesame oil and/or toasted sesame seeds!
A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!
3 Bests – What aspects of the race did you like the most?
Remote-ness – Course gets you up and out fast from anything so it really appeals to a wilderness trail run.
Free 3 miles! Billed as a 50 but you get 3 ‘free’ for a 53 mile course. Who doesn’t want free stuff! 🙂
Start/End in Sumpter ‘fair grounds’. Given COVID it was more social distance camping but in out years I can see how this would be festive vibe.
Not so much – Aspects of the race that didn’t do it for you
Rocks and Vert. Some of the downhills and climbs are steep and long. It felt like a lot of the running was pounded out scree fields, so lots of pounding on the feet. This course will beat you up.
Not a lot of shade so expect to be in the sun.
Course was mix of out back’s so I didn’t like this ‘oh boy, I gotta back here again…’ mental feeling in the siege. Some folks may like the ‘known’ but I prefer a course to all new in the miles to come.
Early bus ride to the start. It’s short but just means you are up even earlier to eat.
Weird factor – What’s the weirdest thing about this race?
Well, COVID. I am so….grateful they went ahead. They really did a great job with a pragmatic and safe approach in week prior to aid stations etc. Outside of a pandemic, I didn’t find anything ‘odd’.
Highlights of your race – What did you do well and enjoy about your race in particular?
I enjoyed the elevation at 5K to 8.5K above sea level. The ridge running and passes give you HUGE and ‘bigly’ views for forever into the Oregon Cascade range.
Lessons for others – Share your pro-tips on the race to help the next runner
Prepare for rocks, wear ankle socks, maybe short running gaitors. Nutrition was hard given COVID rules and distance between aid stations might make some think about hydration needs of a bladder vs a bottle etc.
Lessons you learned that will help you next time around
My personal lessons were this course isn’t easy to get to for me (Seattle to Sumpter). It took 2.5hr longer than anticipated so late bedtime, early rise, remote setting means camping so bringing more and better food. Post run, the town was shut down so a second night of camping was needed and I didn’t have the right supplies.
Also, more vert training for the climbs. GPS Watch with better battery! I lost battery for a bit and had to run with a charger connected to my watch. Threw of my distance.
Most important course specific knowledge to know about the race
Just pay attention to the course profile pre-race to know your climbs.
Aesthetics – Is it a pretty course?
Yes. The expansive views are huge. Some lakes, some forest. At one point you are on the ridge and see Baker City OR and into Oregon’s vast, flat plateau it makes you appreciate the diversity of this state’s topography.
Difficulty – Is it a tough course?
Yes. It chewed me up.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes, I think Alpine Running did a great job, especially in a COVID world. Communication was great and everything went off without any issues.
Competition – Is there a strong field?
Everyone seemed to be better than me this day so I’ll say YES! 🙂 Actually given the CR, relative short life of this race, I expect it will grow and become a must do for 50 miler crews. I found it harder than the White River 50 or the Tahoe 100K.
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.
Not many hotels local. Baker City is 35 miles away. So that is your HQ if you need stuff etc. Sumpter is an old mining town, so it’s small, not much there. The ‘mayor’ had to come turn on the water for the showers. Bring quarters! You need them to run the showers.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard stuff. All were fully stocked, great volunteers, seats if you wanted them and Adventure medics at all stations.
Weather and typical race conditions
Blue bird sky, cold start! 37 degrees but FAST warm up once sun came up into 70’s.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Poles! I’d take them to save yourself.
Spectators – Is this a friendly course for your friends?
COVID world so none. But given parts of the trail were accessible I can see how this would be great for some to ‘hike in’ a bit to see you.
How’s the Swag?
Just fine. I had to buy a shirt ($5) but it was a prior year Territory Running Co shirt so steal for $5. Just a medal, no ribbon attached so made my own.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
3.5 stars of 5. Not higher because of the price and lack of swag. Then again, a remote course costs money to pull off so I also get it. I took off .5 point just out of spite for my own lack of proper planning here on drive, sleep, food etc. So yes I am taking it OUT ON THEM so add .5 back if you want to a 4. Course will push you, higher elevation etc.
Maxx Antush is a coach with Team RunRun. To learn more about him or to work with Coach Maxx, check out his coaching page.
Race: 
Lessons you learned that will help you next time around
Returning to Running After Covid
Gear Name: 
Jillian
Coach 
Gemma
Coach Anna Simmons
Coach Elizabeth Carey
Coach Annika Brubaker
Runner: Keith Laverty
Recipe for Savory Oatmeal Porridge with Egg
