Bold Coast Bash 50K Race Report

Bold Coast Bash 50K Race Report

Team RunRunner Chris Manwaring persevering through the Bold Coast Bash 50K.
Team RunRunner Chris Manwaring persevering through the Bold Coast Bash 50K.

Race: Bold Coast Bash 50K

Runner: Chris Manwaring

Race Date: 11/10/2024

Location: Cutler, Maine

Result: 9 hours 43 minutes and 25 seconds

3 Bests – What aspects of the race did you like the most?
  1. Taking in the views: Sunrise hits at about the time that you reach the first ocean cliffs and it lights up the course beautifully.
  2. Challenge: This is very typically a lot of people’s (including myself) last ultra for the season. The year has been long and the generalized fatigue is real. The mental well isn’t quite as deep as it was back in May. It is an objectively challenging course as it is, but made even harder by its timing when overall burnout is at its highest.
  3. Volunteers: So many folks turn out to make the Bold Coast Bash 50K happen and they are the best!
Highlights of your race – What did you do well and enjoy about your race in particular?

I did well balancing my running and hiking ratios. I knew I could string together longer running sections (~15-20 strides each) on the inland single track, and made sure to take advantage of that before having the break it up with a half dozen hiking strides to navigate a technical section. Then I’d hit another more runnable section and repeat this sequence. This was an area I identified last year as needing improvement, as I was more apt to just straight hike those sections, which led to me timing out at mile 22 and DNFing.

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

The Bold Coast Bash 50K is a 3 lap course with time limits for each. Racers have 6.5 hours to finish their first two laps, for an average of 3.25 hour laps. The total time cut off is 10.5 hours, so if you come in around 6.5 hours for the first 2 laps, you have 4 hours to complete the final one.

Lessons you learned that will help you next time around

Being confident with starting out my race feeling a little cold was a big lesson this race. With the temps starting at ~30 degrees and projected to climb into the 40s before I would finish my first lap, I knew if I started warm and comfortable, I’d be too sweaty and hot midway through the lap. I ended up starting with shorts, a t-shirt, light gloves and sun sleeves on, and although I was cold for the first 20 minutes, the next two and a half hours I was moving and keeping a comfortable temperature.

Most important course specific knowledge to know about the race

It is classic New England technical terrain. Generally folks move faster on the single track inland versus on the rocks and cliffs along the water. The course follows a figure-8 pattern so it’ll end up alternating single track/cliff sections.

Aesthetics – Is it a pretty course?

Without a doubt! I think one of the biggest draws of this course is just how beautiful it is. The single track trail winds through some wonderful woods, and the coastal route takes you inches from the edge of steep cliffs with endless ocean views. On the southern end of the course, the buoy moored offshore from a nearby lighthouse can be heard clanging in the distance. The waves crashing against the rocks and cliffs become familiar sounds, fading into just a soft rush as you run along the stony beaches. It is a remote and gorgeous place that I’ve heard described as a “wilder, quieter Acadia”.

Difficulty – Is it a tough course?

The Bold Coast Bash 50K course is deceptively tough. There is about 1700 ft of elevation per 10.5 mile lap. It is constant PUDs (pointless ups and downs) with lots and lots of roots and rocks like any New England technical trail would have. With such variation in the ground underfoot, it is difficult to fall into a cadence or rhythm. This race has a decent DNF rate for its distance for a reason!

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

The race is extremely well run. Eric, the race director (RD), does a really great job of ensuring efficient infrastructure around the start/finish line and aid station and recruits countless volunteers to help out. Course marking is fantastic: it’s reassuringly difficult to get lost and wander off a cliff!

Gorgeous views Chris saw during the Bold Coast Bash 50K.
Gorgeous views Chris saw during the Bold Coast Bash 50K.
Competition – Is there a strong field?

The competitive field is pretty good for a race in northern Maine! The Bold Coast Bash 50K attracts plenty of fast local runners as well as folks from farther away.

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

This is a high demand race with limited spots! Registration generally opens August 1st on UltraSignup: the 10.5 mile fun run option generally sells out within a few hours, and the 50K distance generally sells out within a few days. Waitlists are long but can also move quickly! In terms of lodging, the race offers a limited number of racers to camp about 600 ft up the road from the start/finish line which is a blast! I would recommend bringing extra blankets and hoping for a clear sky because the stars pop out there! It is usually split with some folks out in tents (like me!) and others in vans and things like that. The closest Airbnbs are about a half hour away from the start/finish line in either Machias or Lubec if one prefers!

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

There is a single aid station located at the start/finish line accessible between laps. It is well stocked with plenty of options, including gluten free and vegan item. That said, generally hot food isn’t ready until after one finishes their second lap. Runners are encouraged to bring a food item for the aid station to share with fellow competitors. Electrolytes this year were packets of LMNT that the aid station volunteers were great about mixing in my flask for me. My personal favorite offering this year was the venison chili, although it was almost as good as the bear meat chili featured at last year’s race.

Weather and typical race conditions

It’s November in northern Maine… expect basically anything. This year the race started off at about 30 degrees and rising up to the mid 40s, but dry! Prior years have seen snow and ice, lots of mud, and summer conditions.

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

If particularly cold conditions present themselves on race day, additional items are added to the required gear list. Otherwise, a strong pair of trail runners that performs well in/on mud, ice, and wet rock are essential!

Chris midway through the Bold Coast Bash 50K.
Spectators – Is this a friendly course for your friends?

The start/finish line (and aid station) is the best spot to see runners coming in on laps. The course is also open to the public during the race, so spectators could hike part of the course to try and see their runner.

How’s the Swag?

Swag is great! Eric, the RD, does a really great job finding cool non-t-shirt swag and mixes it up every year! This year we received reflective vests, last year quarter zips, and the year prior fleece blankets!

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

5 out of 5 stars for an unparalleled course in terms of scenery, a challenging technical day, and with lots of friendly Mainers volunteering!

by Chris Manwaring

For more popular Maine ultra trail races, check out “Riverlands 100 Mile Race Report – Bucky Love” and search for “Maine” under “Popular Post Tags” on our blog.

Winter Running Tips and Tricks

Team RunRun Coaches Sarah Forman, Rob Gomez, Kate Marden, Sam Renikoff joined Kyle Fulmer for a Talk With the Experts discussion all about off season training and winter running tips. I highly recommend you check out the full replay here. This article zooms in on the second half of the conversation: winter running.

Running in winter can be an adventure—invigorating, challenging, and yes, sometimes a bit daunting. With the right gear, mindset, and strategies, you can embrace the cold and keep your training on track. Here are some practical tips from our four coaches to make your winter runs more comfortable, and advise you on when it’s safer to skip the run or take your workout indoors.

Gear Up for the Cold

The key to winter running is dressing smart. It’s all about layers! Start with a base layer, add a mid-layer like a three-quarter zip, and top it off with a breathable, hooded jacket. TRR Coach Rob Gomez swears by his “Patagonia Houdini for a quick, reliable, packable outer layer”. For your legs, invest in thermal tights—TRR Coach Sarah Forman highly recommends Sugoi Subzero and Janji Fleece tights. Don’t forget mittens and a warm hat or ear warmer. Sarah recommends Smartwool’s windproof convertible mittens and hats—they make a huge difference.

Again from Coach Sarah, if it’s snowing or bitterly cold, her advice is to consider adding a balaclava or neck warmer to protect your face. Remember, all your layers should be breathable to prevent sweat from making you colder. TRR Coach Kate Marden’s top tip for this is dressing for temperatures about 10°F warmer than the actual temperature, but she adds that it might take some experimenting to find what works best for you.

For those who struggle with cold fingers or toes (hello, Raynaud’s Syndrome sufferers), hand and toe warmers are a lifesaver. Keeping your extremities warm can be the difference between loving your winter run and cutting it short.

Lastly, if you’re running on snow or ice, traction devices like Yaktrax are game-changers. They strap onto your shoes and give you the grip you need to run confidently.

Coach Rob Gomez highlighted the “dressmyrun” website designed to answer exactly this question: how to dress for your run!

Winter running on a snowy path

Running on Snowy or Icy Paths

Safety should always come first in winter conditions. If you’re running on snowy or icy paths, here’s how to make it safer and more enjoyable:

  • Safety First: No run is worth the health risk that running in extreme conditions may pose. It’s far better off taking a few unplanned rest days than weeks or months off running after a bad fall on the ice or respiratory infection.
    • Coach Kate Marden: “I personally won’t run on icy paths – just not worth the risk. In those cases, I strongly recommend either hitting up the treadmill or opting for another indoor workout.”
  • Traction Matters: Trail shoes or traction aids like Yaktrax and other microspikes can help prevent slips and falls.
  • Take It Slow: Forget about pace goals on slippery days. Slow down and focus on effort instead of speed. Running by feel ensures you’re staying safe while still getting a good workout.
  • Run When It’s Light: Whenever possible, run during daylight hours so you can see icy patches or uneven surfaces. If you have to run in the dark, invest in a good headlamp—it’ll light your way and make you visible to drivers.
  • Be Prepared: If you’re running on unfamiliar routes, check out Strava or a running app beforehand. Familiarity with the path makes a big difference.
    • A tip from TRR Coach Sam Renikoff: “If you run with your phone, put your phone in a pocket and not in your hands. That way if you fall, you are still able to properly brace yourself.”
Ruby Wyles and friends racing on a cold and muddy winter day.

How Cold Is Too Cold?

All our coaches are in agreement here, as well as on most of these winter running tips and tricks: it depends on you. Some runners love the chill and can layer up to handle sub-zero temps, while others draw the line at 10°F. Here are a few guidelines:

  • If cold air hurts your throat or lungs, or your fingers and toes go numb despite good gear, it might be too cold.
  • Ice is often the dealbreaker for many runners. Black ice or poor visibility makes running outdoors risky.
  • Wind chill can turn a manageable temperature into a painful experience. If it’s sub-zero with wind, consider an indoor workout instead.
    • Here’s what Coach Sam Renikoff had to say about this: “When it’s that cold, it can be hard to breathe deeply and can hurt your throat, which is not only dangerous, but it inhibits the quality of the workout.”

One point from Coach Rob Gomez brings me back to my British “toughen up” upbringing: “Any cold weather is too cold if you don’t have the right gear. Gear up first and then determine what weather your gear will allow you to safely exercise in.”

Ultimately, listen to your body. And a note on the aforementioned “toughness”; You are not “tougher” for unnecessarily suffering through a painful, and potentially dangerous, outside run. If the weather feels unsafe or miserable, it’s okay to take your run indoors or reschedule.

Adjusting Your Pace and Effort

Winter running isn’t about hitting perfect splits. Snow, ice, and heavy layers mean your pace won’t always reflect your effort—and that’s okay! Focus on how you feel:

  • Run by Effort: Instead of aiming for a specific pace, think about your perceived exertion. For example, if your goal is half-marathon effort, know that it might be slower than your usual race pace, and that’s totally fine.
    • Coach Kate Marden makes an excellent point about how additional cognitive demands, like staying safe, can make winter running feel even harder: “I find it’s more stressful and taxing on my body to run outside if I have to dodge icy patches!”
  • Stay Flexible: Some days, conditions won’t allow for speed work. Swap it out for an easy run, hill repeats, or a treadmill workout.
    • Coach Rob Gomez: “ Never plan on doing speed or interval work on snow or ice, the risk of a fall or strain/pull is not worth the potential benefits.”
  • Think Big Picture: Winter running is about consistency, not perfection. Treat tough weather days as “bonus miles” and don’t sweat the numbers.

TL:DR on Winter Running

Key takeaway: If conditions are too risky, don’t be afraid to swap your run for a treadmill session or another indoor workout. No run is worth a serious injury, illness or infection.

Winter running has its challenges, but with a little preparation and flexibility, it can also be incredibly rewarding. Invest in the right gear, listen to your body, and prioritize safety. Before you know it, spring will be here, and you’ll appreciate the warmer temperatures more than before!

by Ruby Wyles

The Gift of Running

Running: A Gift.

Running is often portrayed as a test of endurance or a path to physical fitness. But for those of us who lace up our shoes day after day, it’s much more.

It’s a gift—a simple, basic set of movements that carry us toward freedom, personal growth, and the self reflection that recalibrates our entire being.

Simple, Basic, Rhythm.

In its purest form, running is the ultimate anarchist in a complex world. No fancy equipment, no crowded agendas, no barriers other than the ones we place on ourselves. All it takes is a pair of shoes and an open space—a road, a trail, even a sandy stretch along the water. Once you start, the world feels wide open. There’s freedom in the rhythm of feet meeting the ground, freedom in the ability to move forward at your own pace and freedom to explore without limits.

TRR Coach Corey Turnbull celebrating the gift of running with a smile!
TRR Coach Corey Turnbull celebrating the gift of running with a smile!

Running strips life down to the essentials—breath, movement, presence. Every run is an invitation to escape the noise of modern life and reconnect with something far simpler. Out there, it’s just you and that is enough.

Growth Through the Journey

Growth doesn’t come from staying comfortable. The act of running teaches patience and persistence, asking us to show up even when motivation wavers. On those days, you learn to lean into the process, trusting that the effort you put in today will show up tomorrow.

Each run becomes a reflection of life. There are moments of exhilaration and moments of struggle, but every step is forward. You come to realize that growth isn’t just about the physical strength you gain but the mental toughness you develop. Running teaches you to embrace discomfort—not as something to be feared but as a manageable stepping stone on a longer path.

Every run is progress, even when it doesn’t feel like it. This is the gift of running.

Time to Reconnect

Running is a gift because it gives you time. Time away from the noise, the screens, the endless demands of life. Out there, it’s just you—no meetings, no to-do lists, no one else demanding your time or attention. Running offers a space where your thoughts can flow freely, where problems untangle themselves, and where you can simply be.

I’ve lost count of how many times I’ve left the house living in one world and returned in another. Running is an act of recalibration, a way to align the mind and body so they’re working in harmony. It’s in those quiet miles that clarity emerges—a new perspective on a challenge, a fresh burst of creativity, or maybe just the footfall on the road.

Running doesn’t demand much of us, but it gives back endlessly.

The Gift We Carry Forward

We often think of gifts as something external, something given to us. But running is a gift we carry within ourselves. It’s the freedom to move, the opportunity to grow, and the time to reconnect with who we are. It doesn’t just shape us as runners; it shapes us as people.

Out there on the road or the trail, we find a kind of honesty that’s rare in today’s world. We learn to appreciate the simple joys, to embrace the hard moments, and to cherish the quiet time we spend with ourselves.

Running is a gift, not because of where it takes us but because of what it allows us to find along the way.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

UltrAspire Waist Lights Gear Review

A review and comparison of UltrAspire’s Lumen 600 4.0, Lumen 850 Duo and Lumen 800 Solstice waist lights.

The three UltrAspire waist lights reviewed in this article: Lumen 600 4.0, 850 Duo and 800 Solstice.
The three UltrAspire waist lights reviewed in this article: Lumen 600 4.0, 850 Duo and 800 Solstice.

This article goes on to explore why waist lights are becoming increasingly in vogue in place of a traditional headlamp. One of the brands lighting up the way here is UltrAspire, offering a wide variety of lights at a range of price points. The best waist light, or any light or that matter, for the individual athlete depends on the desired features and intended use. Below Team RunRun Coach Dandelion Dilluvio-Scott shares what sets three of UltrAspire’s most popular waist lights apart. 

Comparing 3 UltrAspire waist lights:

Where to buy UltrAspire waist lights: 

UltrAspire lights are not hard to find! Check out the UltrAspire website, REI or Running Warehouse.

Usage:

Headlamps vs waist lights

The headlamp was once a runner’s go-to illumination choice for nighttime training, lengthy adventures and ultra distance races. However, head mounted light systems have their flaws: they don’t cast shadows or provide definition in the darkness. With blotted-out headlamp lit surroundings, athletes are often forced to slow down, needing more time to decipher the terrain.  

The introduction of UltrAspire’s 3D waist light systems resolved this issue. Mounting a light lower on the body allows the casting of shadows, creating 3D-like imagines at night. This allows athletes to read the landscape with the same or similar efficiency as daytime. Observing the increasing number of waist lights at every race I participate, it’s clear runners of all levels are beginning to recognize their benefit.

Best use? What did you use this piece of gear for most? Roads, track, trails, long runs, post-run, workouts, racing? 

I personally utilize three lumen waist lights in the UltrAspire line up: the Lumen 600 4.0, 850 Duo and 800 Solstice. The waist light I select depends on the application and type of light beam I require. That said, purchasing a separate light for every situation is  not at all required. Having a single one of these options in your night kit would be sufficient.  

All of these lumens perform excellent on all terrains -both trails and road- and for outings of any length. In addition to running and hiking, I also use these  lights for climbing, mountaineering and skiing. Meticulously thought-out features make using UltrAspire’s lumens intuitive and convenient. The battery life of each model is stellar (see below descriptions for specifics). Plus, a color-coded light on the side of the product indicates battery level, removing the need to guess when a fresh battery might soon be needed.

Basic features and brightness of UltrAspire waist lights

The large on/off/toggle button allows ease of use even while wearing thick winter gloves… or when your fine motor skills have been lost at mile 80! To prevent accidentally turning on the light, I loosen the screw on battery compartment cap about 2-3mm. Protective cases are also available to prevent an unintentional turn on and/or shield your investment in the chaos of drop bag transport. 

The standard brightness settings on each model are: low, medium, high and blinking. I normally keep the light level to medium and still feel like a lighthouse! Regardless of brightness level, each selection broadcasts an outstanding amount of light across the running surface and surrounding terrain.

This is an absolute must on the highly technical local trails I train on. There are also a variety of large and sometimes aggressive wildlife in my region, and with any UltrAspire Lumen, I feel confident I will see their glowing eyes well in advance of getting too close to lions, grizzlies, moose, etc. Note, I do sometimes pair my waist light with a Lumen 800 Catalyst Headlamp. I don’t need it for extra brightness and keep it on low or off. However, having a headlamp option does allow me to illuminate the sides of the trails by rotating my head instead of my body. In my opinion, this is any waist light’s only limitation.  

UltrAspire waist light Lumen 600 4.0 view.
UltrAspire Lumen 600 4.0 view.
UltrAspire waist light Lumen 850 Duo view.
UltrAspire Lumen 850 Duo view.
UltrAspire wasit light Lumen 800 Solstice view.
UltrAspire Lumen 800 Solstice view.

Sizing Comments: 

UltraAspire Lumen waist lights fit a wide range of waist sizes from 26-38 inches. The soft and flexible band is secure, comfortable and provides enough stretch to allow for deep breathing during high aerobic output activities. It can be worn on the waist as intended or situated on the chest or low waist/hips if desired without fit issues. The buckle is fatigue free and allows for easy on/off with gloves or when everything is a challenge later in an ultra. The light itself is also adjustable to achieve the preferred angle for your personal line of sight.  

Durability:  

As an athlete, I relish running, climbing and skiing in extreme environments. The durably and reliability of my gear is of utmost importance in the rugged environments I move through. I am not at all gentle with my equipment. In the name of efficiency, I don’t have time to treat items delicately. My UltrAspire waist lights have been subject almost every condition thinkable, from -20F to 90F temperatures, sand, mud, altitude, snow, rain, wind, getting bashed on rocks while climbing and more. They all (even my oldest) work like new and the waistbands, despite some fading on my oldest version, still hold all their integrity. These products are built to last and withstand hostile mountain/desert conditions. As such, the upfront investment in UltrAspire’s durable and reliable lights will actually save you money in the future!

Any problems with UltrAspire waist lights?

The one odd issue I had was with my Lumen 600 4.0 during its first use. The protective glass over the bulb shattered for an unknown reason while I was wearing it in completely open terrain. The bulb was still functional and performed fine on its own during the run. I just wrapped the light in a mid-layer after sunrise for protection and it survived the next 40 miles without further damage. After contacting customer service, I was promptly sent a replacement part. The problem has never happened again, so I put this issue down to a rare factory defect.  

Changes for the next model:  

While I can’t think of anything, I’m sure their research and development team will come out with exciting new innovations! 

The true test:

If your friend were looking for a piece of gear in this category, would you recommend they buy it and/or would you give this as a gift to that friend because you like it so much? Would there be something else you recommend they get instead because this gear doesn’t fit their needs? 

I highly recommend any of UltrAspire’s waist light lumens to anyone who recreates in the dark, whether I coach them or not. I view a waist light is a non-negotiable part of a nighttime running kit.  

Coach Dandelion adventuring at night with an UltrAspire waist light.
Coach Dandelion adventuring at night with an UltrAspire waist light.

Keeping it honest: 

While I am currently an UltrAspire sponsored athlete, I was using the Lumen 600 3.0 several years prior to joining the team. I purchased the 850 Duo myself, won the 600 4.0 in a raffle and received the 800 Solstice as a prototype. I wrote this article independent of my relationship with the brand and received no benefits for this review.

Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

Ice Baths and Inflammation

The Case For and Against Cold Therapy by Team RunRun Coach Scott Fauble 

Everyone who is training seriously, or even not so seriously, seems to be obsessed with recovery. Every time I open my phone, I’m bombarded with TikToks, Instagram reels and targeted ads featuring people touting all sorts of hacks or tools to help you recover faster and live longer. One of the most popular ones is cold therapy. From cold plunges and cryotherapy, to something called a RecoveryTherm Cube, there is no shortage of options to freeze fatigue away, hoping to get you ready for your next workout faster. Here’s the thing though, none of it really works, certainly not to the extent all these influencers advertising the latest ice pack or vibrating gizmo want you to believe. In fact, there is basically no situation where an amateur runner should be freezing themselves!

Runner in an ice barrel debating whether the pain of icing is worth it.
Runner in an ice barrel debating whether the pain of icing is worth it.

This piece is going to focus on ice baths which at best do nothing, and at worst may inhibit adaptations. But before attempting to debunk the “magic” of ice baths, know that I am not a doctor. And, if a doctor does prescribe ice therapy for an acute injury, their 8+ years of schooling should supersede anything that I, or anyone for that matter, write in a blog on the old interwebs. 

Ok, onto the part you all came to read. 

Icing and ice baths came into vogue as a recovery technique decades ago. Seemingly harmless, they’re touted as benign ways to reduce soreness and pain, especially after high intensity exercise. When you expose your body to cold, the blood vessels narrow and blood supply decreases. The result of this is less inflammation, which provides relief. 

We all know inflammation is bad… right?

Recently, particularly in the health and wellness arenas, inflammation has become the bogey man and cause of all ills. Hence the rise in popularity of ways to reduce inflammation, a la cold therapy. Ironically, this is the exact opposite thing that we want if we are trying to get fitter. Inflammation is your body’s natural response to exercise, and only with inflammation do we get adaptation. Exercise damages your muscles and your body uses this as information to adapt to the workout that caused it. This inflammation-adaptation cycle runs true whether you have sore quads after a long run with a lot of downhill, calves that feel like they’re being gripped by boa constrictors following being spiked up for a speed workout, or even the day after you try to do push-ups for the first time in 6 months and it feels like your pecs just went through a cheese grater. Your body responds to the stimulus you provide it, better preparing you for the next time you do that activity. Put simply, you improve and adapt from the exercise-induced inflammation.

Breaking down the science (briefly!)

Runners ice bathing between two races on the same day.
Runners ice bathing between two races on the same day.

I’ll save you from all the super science-y details because I too glazed over in organic chemistry class. But study after study finds that ice baths blunt adaptations to training. Research reports ice exposure leading to decreased protein synthesis–how your body repairs muscle damage, as well as decreases in anabolic signaling–your body’s message to get stronger. The results are decreases in long term gains in muscle mass and strength. Relatedly, adjacent studies have found that taking anti-inflammatory drugs have similar effects. All of this evidence tells us that, despite it being uncomfortable, we want the inflammation. We want DOMS (delayed onset muscle soreness). This is where the gains come from!

An exception to every rule

Now pay attention, because I am going to do a little writer trick where I tell you about an exception to my thesis but then flip it at the bottom to actually make the exception support my argument. The time when research supports ice bathing as a useful tool is when athletes are competing, or exercising, at a high intensity repeatedly over a short timespan. Examples include athletes’ running multiple events at NCAA conference or national meets, or preliminary and final races hours apart. In these cases, taking an ice bath may provide some relief and get you ready to race again sooner. (A note for fellow running sickos: that does not mean that it is a good idea to cram sessions close together just because you CAN get through them with the help from a cold tub!)

As highlighted above, I don’t imagine this being a situation that many of you reading this will find yourselves in. Therefore I refer you back to my original point: there’s really no reason for the average runner to ice bathe!

Pleading the case for ice baths

The one benefit of ice baths that I will ride for is the psychological (*read placebo*) boost it can convey. It feels good to be doing something for recovery, especially if you’re doing it with others. I think back to the ice baths I took with my college teammates in the training room and I do think that we all benefited from those sessions, even though I don’t think that benefit came from sitting balls deep in 50-degree water. Rather, I think the benefit we got was from hanging out together and joking and thinking we were doing something good for ourselves. Not to mention, if you are taking an ice bath, you’re likely sitting down for a period of time. How often do you take time to do that each day? 

TL:DR on ice baths

If you’re one of those recovery inclined individuals who gets confidence from feeling like they are doing a little extra to make sure they’re ready to go for the next session, or if you and your running buddies enjoy love hopping in a lake or river after a long run, I hear you, I see you. I don’t want to yuck your yum, but consider grabbing a burrito together and 30 minutes of extra sleep instead!

References

Fröhlich, M., Faude, O., Klein, M., Pieter, A., Emrich, E., & Meyer, T. (2014). Strength training adaptations after cold-water immersion. Journal of Strength and Conditioning Research, 28(9), 2628–2633. https://doi.org/10.1519/JSC.0000000000000434

Lateef F. (2010). Post exercise ice water immersion: Is it a form of active recovery? Journal of Emergencies, Trauma, and Shock, 3(3), 302. https://doi.org/10.4103/0974-2700.66570

Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570

Scott Fauble, author of this piece on ice baths.

Professional runner (with a 2:08 marathon PR) Scott Fauble has joined the Team RunRun coaching roster! Scott has multiple top 10 finishes in marathon majors such as Boston and NYC, along with 3 Olympic Marathon Trial races. He is ready to help athletes take their training to the next level.

Glen Ogle 33 Race Report

Race: Glen Ogle 33 mile race

Team RunRunner David Taylor finishing Glen Ogle 33-mile race in Scotland.
Team RunRunner David Taylor finishing Glen Ogle 33-mile race in Scotland.

Runner: Team RunRun Coach David Taylor

Race Date: 11/02/2024

Location: Killin, Stirlingshire, Scotland

Result: 5 hours and 15 minutes (including a 35 minute 50K PB en route!)

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

1. Race feel: Friendly events team and well-organized.

2. Scenery: Gorgeous sights throughout (even when the weather wasn’t playing ball!)

3. Beginner friendly: Glen Ogle 33 would be a great first ultra or for someone trying to push quite hard. There is some elevation, but not what you’d call ‘hilly’.

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

For my liking, there was a little bit too much tarmac as I have been used to running a lot more trails. At the same time, the tarmac and lack of technical trails probably makes this race really good for people as their first ultra.

Weird factor – What’s the weirdest thing about this race?
The squirrel (or beaver) that helps you cross the road on the way to pick up your drop bag is pretty unique (and weird)! With the event being around Halloween, there are always a few folk that are fully dressed up, making for a fun and memorable atmosphere.
Highlights of your race – What did you do well and enjoy about your race in particular?

Having transitioned to running much longer races, I liked the shorter duration (only” 33 miles!) and actually enjoyed being challenged by some speed work! While there was still 3000ft of climbing, it was much flatter and more runnable than I’m used to. As it was my last ‘official’ race of the year, I decided to try and go at it as hard as I could, which included running all of the first (four-mile) hill!

Lessons for others – Share your pro-tips on the race to help the next runner
  1. Even if it is colder, ensure your hydration is still on point. I probably didn’t take quite enough, which may have led to some cramping.
  2. Tempo work is important to do in training! Very runnable races (just like this) might have you running at relatively high intensities for quite a long time: you need to train for this!
  3. Go for it! I wanted to push hard, and while I probably pushed even harder than that, resulting in some cramping later, it meant that I now know exactly where I am at and what I need to work on next. I recommend using this experience and you performance as data for understanding what you can then improve on.
Lessons you learned that will help you next time around

1. Speed and tempo work are important when training for shorter ultras.
2. Keep up hydration as if it were a warm day; the extra effort on race day makes fluid loss greater.
3. Strength work is also important; stronger muscles means less relative strain on them.
4. Hill work is ace in training, making any hill in races easy (well, easier)!

Most important course specific knowledge to know about the race

Shoe choice is important! The Glen Ogle 33 race course favors more of a road shoe than a trail shoe. In fact, a lot of the people did wear road shoes, while I went for a super cushioned trail shoe.

Aesthetics – Is it a pretty course?

Very! The course makes its way up a glen with lots of colorful autumn leaves. The photos tell the story. This is of course unless the weather closes in, which it very well could at this time of the year.

Some of the very runnable trails throughout Glen Ogle 33.
Some of the very runnable trails throughout Glen Ogle 33.
Difficulty – Is it a tough course?

Hard to answer – but I would say not really. The elevation is moderate (about 3000 ft) and most of the course is quite runnable with no technical terrain. That said, for a first ultra it is in the “tough enough” bracket!

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

Glen Ogle 33 is very well organized by Rocket Events. They put on a lot of events in Scotland: it’s not their first rodeo!

David Taylor before racing the Glen Ogle 33.
David Taylor before racing the Glen Ogle 33.
Competition – Is there a strong field?

The field has a big mix of running abilities, but at the sharp end it looked pretty competitive with the first finisher finishing the 33-mile course in 3 hours and 36 minutes. The final finisher ran just under 9 hours, while the rest of the ~300 racers crossed the finish in between.

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

I didn’t enter Glen Ogle 33 till a couple of months before the event and there were still plenty of spaces remaining. The race is withing driving distance of both Glasgow and Edinburgh, and there is quite a lot of accommodation available nearby.

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

There were 5 aid stations in total with one of them including a drop bag at around the halfway point.

Weather and typical race conditions

It was cool, between 7-11 degrees Celsius (45-52 degrees Fahrenheit) and dry for my race = pretty much perfect conditions. That said, for future years it could be much different – it’s November in Scotland after all!

David Taylor smiling his way through the 33-mile race.
David Taylor smiling his way through the 33-mile race.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?

There was only a fairly basic kit list. Only thing I’d recommend would be wearing the most comfortable shoes that you can (rather than an especially grippy and hard core trail shoe) as there is a decent amount of tarmac throughout Glen Ogle 33.

Spectators – Is this a friendly course for your friends?

Unfortunately, not really. Spectators can catch up with you around the halfway point and at the end.

How’s the Swag?

Pretty good! Finishers received a t-shirt, finishers medal and a goody bag with juice, chips, sweets and the very awesome Rockets Events beer!

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

5/5 for a relatively short, beginner-friendly, well organized ultra!

Team RunRun Coach David Taylor is based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race,

Pumpkin Butt 50K Race Report

Race: Pumpkin Butt 50K

Runner: Matt Anthony

Race Date: 10/27/2024

Location: Kennesaw Mountain, GA

Result: 8 hours, 42 minutes and 34 seconds; Overall: 14th; DP: 11th

Strava Activity Link: https://www.strava.com/activities/12761111809

Matt Anthony completing the Pumpkin Butt 50K with his pumpkin in hand!
Matt Anthony completing the Pumpkin Butt 50K with his pumpkin in hand!
3 Bests – What aspects of the race did you like the most?
  1. Race size and feel: The Pumpkin Butt 50K was a small race with really wonderful people, which made it feel more like a fancy group run.
  2. The difficulty: This course was hard! Going 5 times up and over the top of the mountain, with super rocky, “stair-step” trails, required me to dig deep early on not to drop out when I had the chance at the end of each loop!
  3. It was weird! You were required to carry a pumpkin on one lap, spinning a “wheel of misfortune” at the aid station.
Not so much – Aspects of the race that didn’t do it for you

None – the “bad” parts were well advertised!

Weird factor – What’s the weirdest thing about this race?
Carrying the pumpkin? Or for folks not from around here, all the cannon and signs commemorating this civil war battle would’ve seemed pretty strange!
Highlights of your race – What did you do well and enjoy about your race in particular?

I managed my fueling well, taking in about 1900 calories between aid station food (grilled cheese, quesadilla, PB&J), gels (Huma and Veloforte coffee gels) and my secret weapon, those two packs of mini pancakes from Costco! Mentally, I was also pretty strong: the uphills got challenging and it was truly a one-foot-in-front-of-the-other situation.

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

The Pumpkin Butt 50K is a “quad killer”, so practice running road downhills hard! Each loop, there is a 1.5 mile road downhill, as well as gnarly, rocky downhills, lots of not-designed-for-running super rocky trails, and by the end each “step” was a killer.

Most important course specific knowledge to know about the race

Be aware of the rockiness and vert of 1/3 of the route.

Putting the pumpkins in the Pumpkin Butt 50K!
Putting the pumpkins in the Pumpkin Butt 50K!
Aesthetics – Is it a pretty course?

Yes! You can see Atlanta in the distance while running through trees in a forest.

Difficulty – Is it a tough course?

I’d say!

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

For sure, it’s organized and well-run. This was the Pumpkin Butt 50K’s 20th year, so they have know how to put on a great event!

Competition – Is there a strong field?

I was 14 out of 17, so I’m not sure that this question applies to me!

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.

To run the Pumpkin Butt 50K, you have to be a member of GUTS, the Georgia Ultra Trail Association, but if you are, it’s free! Yep, the Pumpkin Butt 50K is a FREE RACE!

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

There was tons of food with lots of variety: clearly planned by an ultrarunner!

Weather and typical race conditions

A bit hotter than usual, probably a low of 60 degrees and a high of 75. It was foggy and overcast most of the day; when the sun did break out, it was blazing.

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

A (small) pumpkin!

Spectators – Is this a friendly course for your friends?

Yes, you share the trail with lots of other runners, walkers, etc, so people can see you and join you anywhere on the course. At the aid station at the start/finish of each loop, there was a bit of a party that would be fun for spectators to hang out at too.

How’s the Swag?

It’s a FREE RACE! So there was no swag, but I did win an nice GUTS t-shirt for completing my pumpkin lap!

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

5 out of 5! I definitely recommend the Pumpkin Butt 50K!

Matt Anthony is a Team RunRun-coached athlete. If you’re looking for a coach, check out our directory of excellent TRR coaches here! You can browse by budget, goals, location, or level. For each coach, read real runner reviews plus learn more about the coach’s history, philosophy, and publications.

NYC Marathon Pro Tips From Scott Fauble

Two time top 10 finisher and Team RunRun Coach Scott Fauble breaks down the NYC Marathon Course and shares his pro tips to run your best marathon ever this November in New York.

The hay is in the barn and the time to build fitness is over. That doesn’t mean you can’t still get faster! Commit to a smart taper, proper carb load, then plan your race strategy like a pro. To help you do just that, I’ll walk you through the NYC Marathon course section by section and discuss what the best way to attack each part is. Read on for my personal NYC Marathon pro tips to conquer your race this Fall! 

Professional runner and TRR Coach Scott Fauble finishing 9th at the 2022 NYC Marathon. PC: Mac Fleet
Professional runner and TRR Coach Scott Fauble finishing 9th at the 2022 NYC Marathon. PC: Mac Fleet

The Start to Mile 2

The gun fires and you run up and over the giant Verrazano Bridge that connects Staten Island to Brooklyn. As you can imagine, this section goes from being super uphill to super downhill, with the added bonus being that you’re going to be crammed into a sea of runners all moving the same way. 

Pro tip: Don’t stress, just get yourself going, find some space and get yourself over to Brooklyn.

Mile 2 to Mile 12

At around 2 miles you get off the bridge and enter Brooklyn. The mass of runners begins to spread out and you should have enough space to start to settle into your unique rhythm and flow. 

Pro tip: For the next 10 miles, focus on running as smoothly and effortlessly as possible. Let the crowd noise carry you (but not so much that you get carried away) and allow the race to come to you. Marathon pace should feel too easy throughout these miles.

Mile 12 to Mile 14

NYC Marathon course map
NYC Marathon course map. PC: NYRR

At 12.5 miles you head up the next bridge, leaving Brooklyn behind and entering Queens. I always found this to be one of the more challenging parts of the course as fatigue starts to creep in and you can’t smell the finish line yet. Add to that, the crowds let up as you move onto the bridge and it can be a little eerie going from the cacophony of Brooklyn to a relatively quiet stretch. 

Pro tip: Use this as a chance to check in with your body and smile as you’re about to hit the half-way mark. Relax up the hill and then use the downhill on the other side to get your pace back. As you enter Queens, reconnect with your “marathon rhythm” for the next few miles before you turn on the next bridge.

Mile 14 to Mile 16

The first half of the Queensboro bridge is probably the hardest part of the race so far. 

Pro tip: Don’t stress and don’t push the half mile up to the top. Now is the time to demonstrate your mental strength. One mental exercise I like to use to distract myself is going through the colors of the rainbow and searching for each color on the course. When you crest the bridge at the 25km mark, take 10 hard steps to get your pace back and then just let your legs go as you cruise down the other side.

Mile 16 to Mile 19

You’re entering Manhattan for the first time and turning onto 1st Ave. This is the opposite of mile 12 where you go from loud to quiet. Now you are going from the silence of the bridge to the loudest part of the course. Once you get onto 1st Ave you have one of the most fun parts of the course. The road is rolling and the crowds are awesome.

Pro tip: Use the energy of the crowd and the downhill, but stay in check! It’s easy to let your pace spike and lose control with all the excitement. As the road rolls on, keep your eyes up and effort dialed, remembering to enjoy yourself too! 

Mile 19 to Mile 21

At 19 miles you hit another bridge and exit Manhattan. I always found this to be one of the hardest parts of the course. While the hill isn’t long, it’s steep enough to break your rhythm. 

Pro tip: As you get to the top of this punchy climb, make a little push to get your pace back and really focus on staying strong through this mile.

Mile 21 to Mile 23

Now as you turn and head back into Manhattan, shift your focus: it’s time to start RACING! You have a couple of flat miles before you climb into the park. 

Pro tip: Use these miles to switch into killer mode and start picking people (and time) off.

Scott Fauble racing to a 7th place finish at the 2019 NYC Marathon!
Scott Fauble racing to a 7th place finish at the 2019 NYC Marathon!

Mile 23 to Mile 24

Warning: huge hill approaching as you run next to Central Park! But what goes up, must (thankfully!) go down.

Pro tip: Keep your focus on racing and OFF your watch. Your pace is going to slip but you can still run aggressively. Try to catch 5 people before you take the right turn into the park. After this turn, make another little push to get you out of that slump and then relax as you cruise downhill.

Mile 24 to the Finish

You’ve taken on board all the prior NYC Marathon pro tips, now you are just pushing the whole way! The watch doesn’t matter anymore, all that matters is cultivating positive vibes and staying strong mentally. 

Pro tip: Try to smile as you turn out of the park and start heading up 59th. This is the toughest part of any marathon and you have to figure out a way to look forward to it. Maybe it is remembering all the work you’ve done to get here, maybe it’s thinking about family, maybe it’s just trying to beat as many people as possible or get to that post-race party as fast as possible!

You’ve finished the New York City Marathon! Congratulations!

Grab a banana and something to drink, and be proud of what you just accomplished. No matter your time or finishing position, you just ran 26.2 miles!

Bonus NYC Marathon Pro Tips:

Check out this TCS NYC Marathon webpage for more helpful course-related info and FAQs.

“New York Marathon: Everything You Need to Know about Running the NYC Marathon” is another great, brief resource.

Professional runner (with a 2:08 marathon PR) Scott Fauble has joined the Team RunRun coaching roster! Scott has multiple top 10 finishes in marathon majors such as Boston and NYC, along with 3 Olympic Marathon Trial races, and is ready to help athletes take their training to the next level.

Stoked Scramble 25K Race Report

Race: Stoked Scramble 25K – A single day event taking place in the midst of the 3-Day Transelkirk Stage Race event

Runner: Team RunRun Coach Jennifer Kozak

Race Date: 08/24/2024

Location: Revelstoke, British Columbia, Canada

Result: 4:45:44; 7th place in age category, 8th woman overall

Jennifer scrambling down one of the Stoked Scramble 25K climbs. PC: Bruno Long
Jennifer scrambling down one of the Stoked Scramble 25K climbs. PC: Bruno Long
3 Bests – What aspects of the race did you like the most?
  1. Scenery: This being my hometown, I have nothing but amazing things to say about the mountains around Revelstoke. The views, most often, are just incredible! Unfortunately, on this particular day, the weather did not cooperate. While there were certainly beautiful vistas to be seen during the run (though moody), it wasn’t as spectacular if it were a clear day. However, I did enjoy the different perspective!
  2. Adventure: The title of this race, Stoked Scramble, alludes to some of the terrain that you might encounter (i.e., a scramble). This was a no fall zone and they had RMR patrol there to assist in helping runners navigate the section. The race also included a rope assisted descent where you felt like you were in Mission Impossible running down the side of a skyscraper.
  3. Community (volunteers/runners/staff): Since much of this course is in the alpine, it was not accessible for most spectators (especially on a bad weather day like we had). The other runners and the volunteers made up for it. Everyone seemed so stoked and completely in awe of the adventure we were having!

*4. The race directors really care about and listen to the runners! In previous years, there were some issues with the rope descent. In 2025, the rope descent is no longer! RD Jacob Puzey put together a team of volunteers earlier this summer and (with the blessing of Revelstoke Mountain Resort), was able to build a series of switchbacks down the hillside to remove the necessity for a rope assisted descent (and the resulting bottleneck of the previous year). Reports from runners of this year’s race (2025) were that they were amazing and 100% runnable. Revelstoke is lucky to have a local race where the RD and team care about creating the best possible experience for athletes.

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

Some of the bests listed above are also the other side of the coin to some non-ideal situations. While some people love it, I myself am not super comfortable with exposure when scrambling. We were running along a ridge and looking over the edge that definitely brought on some vertigo. Other runners were running along the ridges and down the scramble sections like they were on a flat trail. As mentioned, there was a definite “no fall zone” that had a lot of runners terrified.

Weird factor – What’s the weirdest thing about this race?
Snow in August?! On this day, that is exactly what we got. That’s mountain running for you! Pounding snow, hail, wind, rain, and finally…sun. The Stoked Scramble fell on day 2 of the stage race. On day 1, the weather was so hot runners ended up getting heat stroke. A wild contrast!
Highlights of your race – What did you do well and enjoy about your race in particular?

I did not really have a goal going into this race except to have a good, hard effort in a race environment.

The First Climb:

The beginning of the Stoked Scramble 25K is the climb up the non-technical cat track road before you arrive at Kokanee Ridge. My goal was to power-hike most of this section to save my legs for later in the race, but also getting my HR up since this was the shorter of the races and I knew I wouldn’t be out there all day. Despite not knowing if I wanted to start with poles until 5 seconds before the race went off, this section was uneventful. I was able to chat with other runners heading up, and it was just a good feeling beginning to the race.

The Scramble/Ridge:

My mantra for this section, being uncomfortable with exposure/heights, was “forward motion”. If I didn’t stop, and didn’t look down, it’d be over before I knew it. This was exactly how it went and while I didn’t love this part, I was proud of myself for getting it done quickly. I actually loved the ridge section for the community aspect. It was an out and back area so we were crossing paths with other runners heading back and we were able to give high 5’s and cheer each other on.

The Rope Descent:

Despite the negative of waiting 20+ mins in line at this section, I LOVED IT! It was so fun to be running down a suuuuuper steep grade without worrying about falling. You could really lean into it.

Sub-Peak Loop:

This is when the snow was at its worst. Even though the ground was clear, it felt like the depths of winter. Again, I actually kind of loved it. After climbing out of Kokanee Bowl, my HR got up again and I began to warm up. Running through the snow made me feel like I could manage the effort.

Jennifer descending Mackenzie Ridge during the Stoked Scramble 25K. PC: Bruno Long
Jennifer descending Mackenzie Ridge during the Stoked Scramble 25K. PC: Bruno Long
The Descent:

After climbing out of the bowl and during sub-peak loop, I noticed that there was another female runner right behind me. This lit a bit of a fire (I’m much better as the prey than the predator). I knew the mountain bike trails heading to the finish line pretty well, and the plan was to just let loose as much as I could on the descent and hopefully not have the runner right behind me pass.

Basically, I ran scared to the end of the Stoked Scramble 25K. The sun came out and I was still in my jacket and starting to sweat at this point. I really did not want to stop just to lose my spot. So for the last 4 miles to the finish, I ran as hard as I could! I was very happy with this finish: not only did she not pass me, I widened the gap and passed 4 other runners on the descent.

Non-Race Highlights:

I love this race. I have been a volunteer both last year, and this year (on the non-running days), and it is such a joy to be a part of it. Jacob is a race director who really cares about all the staff/volunteers/runners, and is very generous to everyone. He truly wants this race to be an adventure and to have runners build life-long memories and friendships here.

Lessons for others – Share your pro-tips on the race to help the next runner
  1.  Pack everything that is suggested in the race guide/at the pre-race briefing! Many runners got too cold and could not continue. You can’t anticipate everything, so it is better to be prepared.
  2. Have a plan for your poles, if you decide to use them, and practice it before hand! I stowed my poles in a quiver over the scramble section but on my way back, the start of the scramble looked like a pole graveyard as people just left them behind to do the out and back.
  3. Bring gloves regardless of temperatures! The rope is so much easier to use if you aren’t worried about rope burn.
Lessons you learned that will help you next time around

Watch the promotional videos before-hand (or search for race reports)! I didn’t quite understand what the terrain would be like until a day or two before the race. Not ideal!

Most important course specific knowledge to know about the race

The most important thing is knowing you are going into an alpine environment, and the things that you can expect: sudden changes in weather, bears and other wildlife, etc.

Aesthetics – Is it a pretty course?

Gorgeous! It is running through the remote alpine of the Selkirks, both on and adjacent to the Revelstoke Mountain Resort ski hill, a hill that boasts the longest vertical descent of any ski hill in North America. While the views weren’t exactly clear on the Saturday, they were still stunning.

Sights of the remote alpine Selkirks during the Stoked Scramble 25K.
Sights of the remote alpine Selkirks during the Stoked Scramble 25K.
Difficulty – Is it a tough course?

Yes and no. By the numbers, the Stoked Scramble 25K does not look that uninviting. It is 25K (15.5 miles), with around 1650m (~5400 ft) of elevation gain/descent.

The first 3 miles of the course is a climb up a cat-track road. The grade is fairly gentle and undulating with ups and downs. Around 3.5 miles you turn off onto a narrower trail to climb up to the ridge. Here it gets much steeper, and much rockier, but not overly technical. Approaching Kokanee ridge is where the challenging terrain begins, with the aforementioned scramble section. Once you complete the scramble, you are running out-and-back along the ridge. This was harder than it seemed. There is no set trail in this section, so you ended up running across “meadows” that were anything but flat. This was actually where I found to be at greatest risk of an ankle roll.

Once you complete this out-and-back, you retrace your steps over the scramble section, and then make your way to the rope assisted descent. Some people struggled with the rope, others flew down it, but it is very steep. Once at the bottle, you travel across more trail-less meadows and then climb right back up the other side. This was again, very steep with either poles, or hands and feet climbing. Following this section you head over the McKenzie Ridge where the a well-developed trail system is in place. After a bit more mild exposure on the sub-peak loop, it is nothing but buttery mountain bike trails heading down to the finish.

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

The Transelkirks Run is an event run by the company TransRockies Race Series, who are well practiced in putting on races. The RD, Jacob Puzey, and his team do an amazing job of putting on this logistically challenging race. This was the first year that day two had four separate races happening at once (the half and full 3-day stage race event, the Stoked Scramble 25K, and the Stoked Ultra). Having many more people this year navigating the rope section caused the bottle-neck that I don’t think could have been predicted. Despite this hiccup, everything else was run very smoothly.

Competition – Is there a strong field?

Absolutely. While there aren’t any names that would be recognized globally, there are silent crushers who threw down astonishing times.

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

There isn’t much to do here but go and sign up for the Stoked Scramble 25K here! They have tiered pricing so you save by committing earlier. When it gets closer to the race, it will more than likely sell out. If you want the easiest access lodging, book the resort hotel and then just roll out of bed to the start line. One thing to be aware of is that there will often be other tournaments in town that weekend, so while there should be enough space for everyone, you might not get your first choice if you book later.

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

The aid stations are top notch and the volunteers are amazing! Especially the station at the top of the chair-lift exposed to the pounding snow and rain. There is the usual fare at the aid stations: chips, pretzels, watermelon, pickles, PB&J sandwiches, oranges, gummy candy, M&Ms, soda, electrolyte, water, Xact nutrition bars, cookies, etc. On Day 1 we also had Tater Boost join at an aid station to make samples for the runners. Oh, and Fireball!

Weather and typical race conditions

It could be gorgeous and sunny. It could be snowing. We had it all this year. Mountain conditions can change at the drop of a hat, so these swings might even occur on the same day. Typically, weather in mid-August is lovely.

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

I was happy to have poles for this event, even though it was only 25K. I felt like it helped save my legs for the downhill. Bring a pair of cheap, throwaway gloves if the rope descent is a part of the course in future years.

Jennifer's Stoked Scramble 25K wooden medal.
Jennifer’s Stoked Scramble 25K wooden medal.
Spectators – Is this a friendly course for your friends?

Unfortunately, no. The start and finish line are at the top of the gondola, so family/friends could make their way up there to cheer you on as you depart and as you cross the finish line. They could certainly do some hiking to get to other areas to cheer, which would be beautiful, but not easily accessible.

How’s the Swag?

Wonderful! Entrants received an Adidas Terrex long sleeved zip up T-shirt, a very pretty wooden medal and dinner that evening at the resort.

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

For this year, I’d probably give the Stoked Scramble 25K an 8/10 simply due to the bottle-neck incident. If it had been smooth sailing, this race deserves a 10 for sure!

As a side note: The TransRockies 6-day stage race will have its final event in 2025, while more effort will be put into Transelkirks and The Golden Ultra. If you are looking for a North American stage race, come check it out!

Jennifer Kozak is a coach with Team RunRun who knows how to balance training with family, on both the roads and the trails. Jenn works with athlete of all abilities, from those dipping their toes in trail races or tackling new goals on the roads, from the 5k up to the marathon.

Midstate Massive Ultra Trail 100 Race Report

Race: Midstate Massive Ultra Trail 100 Miles

Runner: Chris Manwaring

Race Date: 10/12/2024

Location: While the start was in New Ipswich, most of the course lies in Massachusetts

Result: 31 hours 20 minutes and 59 seconds

Team RunRunner Chris Manwaring at the finish of the Midstate Massive Ultra Trail 100 miler!
Team RunRunner Chris Manwaring at the finish of the Midstate Massive Ultra Trail 100 miler!
Chris and his crew during the Midstate Massive Ultra Trail race.
Chris and his crew during the Midstate Massive Ultra Trail race.
3 Bests – What aspects of the race did you like the most?
  1. Course: I liked that it gave me an opportunity to traverse Massachusetts in a supported fashion. The course included going over the summit of Wachusett, which was extra memorable for me as I was able to see my family mid-race at the aid station at the base.
  2. Scenery: Running through all the foliage made the miles go by quick!
  3. Crew: My crew kept a steady stream of corny pirate jokes throughout the race which was a hilarious.
Not so much – Aspects of the race that didn’t do it for you

The aid station offerings were limited in their range, but I brought enough of my own food to make up for it. If you’re looking for a mid-race buffet, don’t count on the aid stations!

Weird factor – What’s the weirdest thing about this race?
This was my first race with wave starts, so when signing up for the Midstate Massive Ultra Trail 100 six months ago it was a challenge trying to guess what my race day pace would be. I ended up being initially placed in a faster wave than I was expecting, but emailed the race directors and was able to move my start time back. The weird factor comes with trying to guess your ultra race pace before you’ve started training for it! Wave starts in ultras are also pretty weird.
Highlights of your race – What did you do well and enjoy about your race in particular?

I felt consistently strong and steady out there. Usually, I hit a low point or bonk for several miles at some point, but my crew and pacers were fantastic about making sure I was taking in enough food, water and electrolytes to avoid this. My uphill climbing felt solid, and I was able to efficiently powerwalk the road sections and actively recover a bit before the next trail section. Meeting new people and seeing familiar faces made for an amazing race experience as well!

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

Work both the mountain and road sections! There is enough road on the Midstate Massive Ultra Trail course that it matters. Personally, I used the roads as active recovery and power walked it, but met plenty of other runners that used those miles to push the pace and bank some time. Make sure to have a plan for how you’ll tackle the different sections.

The 100 mile course is a mix of road and trail.
The 100 mile course is a mix of road and trail.
Lessons you learned that will help you next time around

Mashed potatoes and pumpkin pie make everything right again in the world! Also, there is rarely a time that a grilled turkey and cheese sandwich will not hit the spot. In future, I will definitely be packing more of these foods, plus others I particularly prefer, for crewed aid stations instead of solely relying on aid station offerings.

Most important course specific knowledge to know about the race

The biggest insider info that helped me was knowing that 2/3rds of the total elevation for the course was in the first 30 miles! Also, there are 13 road miles in the last 30 miles of the course. There is a lot of time, space and smooth terrain in the second half that you can make up time on if you find yourself further back than expected.

Lots of course insights are available here, including GPX files, pacing calculators and tips, and course breakdowns. And be warned, the race is closer to 103 miles than 100!

Aesthetics – Is it a pretty course?

The course was beautiful this year! The Fall foliage is popping and we had excellent weather – a completely dry Saturday, zero cloud cover overnight so we could see all the stars, an intensely red/orange sunrise on Sunday (and a rainbow!) and only a little sprinkle Sunday morning!

Difficulty – Is it a tough course?

It’s a rugged route! The trails are classic New England technical with all the roots, rocks and piles of acorns trying to take you down. 2/3rds of the elevation is in the first 30 miles, so it’s slower going at the start but the terrain does let up a bit for the second half!

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

The Midstate Massive Ultra Trail races felt pretty well run! Email responses were prompt prior to the race and the finish line and amenities stayed up until every runner came through!

Chris Manwaring and the beautiful scenery during the Midstate Massive Ultra Trail 100 miler.
Chris Manwaring and the beautiful scenery during the Midstate Massive Ultra Trail 100 miler.
Competition – Is there a strong field?

There were lots of really great runners out there! Alongside the Midstate Massive Ultra Trail 100, there were 50 and 30 mile options too, attracting a pretty strong field this year.

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.

Super simple: just go right to the UltraSignup page! Also check out this great part of the race website dedicated to area info that covers lodging options.

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

The aid station food list was published prior to the race, listing exactly what would be available at each. There were about 4-8 different food options, which was a little more limited than what I was accustomed to for an ultra race. However, I just packed more food for myself to take at crewed aid stations to make sure I was able to meet all my nutritional needs.

Chris' Midstate Massive Ultra Trail 100 mile belt buckle.
Chris’ Midstate Massive Ultra Trail 100 mile belt buckle.
Weather and typical race conditions

Perfect weather this weekend! Ideal New England fall conditions – dry and 60s during the day, dropped to high 30s overnight (even saw frost!!), and only sprinkled a little bit Sunday morning following a perfect rainbow and sunrise!

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

Make sure you have grippy footwear! Even when the course is dry, the fallen leaves and acorns on the ground make for some slick surfaces.

Spectators – Is this a friendly course for your friends?

Several of the aid stations are crew accessible, making for a good excuse to see your friends!

How’s the Swag?

Great and unique to other races! The buckle is really cool, of course, and each finisher also received a beanie, ceramic mug and a long sleeve.

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

5 out of 5 stars! It was a great time of year to run, super cool to be able to traverse Massachusetts on foot, plus a great race vibe!

by Chris Manwaring

For more on this race, check out “Midstate Massive 100 Mile Race Report – Keith Nadeau“. Team RunRun Coach Keith Nadeau raced to an 8th-place finish in 2022!

Chris still smiling after running over 100 miles!
Chris still smiling after running over 100 miles!
Chris pausing at an aid station mid-race.
Chris pausing at an aid station mid-race.

Bubba’s Backyard Ultra Beer Mile Race Report

Race: Bubba’s Backyard Ultra Beer Mile – The race report Team RunRun didn’t know we were missing!

Runner: Chris Manwaring

Chris hitting the peak athletic pose while chugging his last beer during the beer mile.
Chris hitting the peak athletic pose while chugging his last beer during the beer mile.

Race Date: 10/06/2024

Location: Conway, NH

Result: 12 minutes 54 seconds

3 Bests – What aspects of the race did you like the most?
  1. Beer! The offering was Lawson’s Little Sip, a 6.2% IPA, graciously left in the sun all day to improve consumability.
  2. Participants: There was a solid group of competitors in the mix, including folks crewing the ultra racers (like me), folks just in town for the day, and a few ultra racers that had dropped out earlier in the day but wanted to squeeze a little more torture into their weekend!
  3. Spectators: We drew a very decent crowd, mostly consisting of ultra race volunteers and racer crew members that wanted to see what all the noise was about.
Not so much – Aspects of the race that didn’t do it for you

Hearing all the vomit stories after the mile had finished, but I guess I signed up for this too!

Weird factor – What’s the weirdest thing about this race?
I mean, it’s a beer mile… I think having to dodge around puke spots on the course while trying not to acknowledge that it’s puke because then your stomach might turn against you?
Highlights of your race – What did you do well and enjoy about your race in particular?

Just being out there and running with friends old and new is always enjoyable. Extra camaraderie comes from patting each other on the back to free a stuck burp. One highlight was talking a little trash around lap 3 when you know everyone feels awful. My race prep worked, which consisted of drinking lots of water that morning beforehand and stopping eating of food about 2 hours before the race to keep an empty-ish stomach. However, as can be expected, four beers on an empty stomach hit hard after I was done!

Lots of camaraderie at Bubba’s Backyard Ultra Beer Mile!
Lots of camaraderie at Bubba’s Backyard Ultra Beer Mile!
Lessons for others – Share your pro-tips on the race to help the next runner

Walk the last dozen or so steps into the end of the laps. You want your heart rate and breathing rate especially to settle a little bit before chugging to avoid feeling like you’re waterboarding yourself. Also, warm beer goes down easier than cold beer! Lastly, get some good burps in right before you run!

Lessons you learned that will help you next time around

I burp better while running than when I am standing still (who knew?!). I wasted a little time on the first lap trying to force a burp before running.

Most important course specific knowledge to know about the race

Bubba’s Backyard Ultra Beer Mile had two different laps, each run twice to make up the 1 mile distance. The odd and even laps are different routes and distances. The even laps are like .15 and the odd laps are like .35. It’s a cross country course all on trail and field, very New England single track.

Aesthetics – Is it a pretty course?

Gorgeous course! (And the weather was perfect too!)

Difficulty – Is it a tough course?

Depends on how much you like chugging beer and listening to people dry heave around you!

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

Bubba’s Backyard Ultra Beer Mile was about as well organized as a beer mile can get!

Chris Manwaring ahead of Bubba's Backyard Ultra Beer Mile.
Chris Manwaring ahead of Bubba’s Backyard Ultra Beer Mile.
Competition – Is there a strong field?

For a beer mile, the field was strong! The winner run 7:40 (yep, that’s 1 mile plus chugging 4 beers in under 8 minutes!) and there were lots of strong chuggers overall.

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

It’s easy to register through UltraSignup link under the Bubba’s Backyard Ultra page.

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

Alcoholic beer options, nonalcoholic beer options and seltzers also available.

Weather and typical race conditions

Rest assured, Bubba’s Backyard Ultra Beer Mile will be held rain or shine! So be prepared for all course conditions from dry to muddy and everywhere in between.

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

Just a strong stomach, a decent pair of trail shoes and good time intentions. Unless you’re planning on being there until sunset, a designate driver is also a must!

Spectators – Is this a friendly course for your friends?

Absolutely! Perfect spots available to watch everyone attempt to keep the beers down! This race also happens during lap 28 of the backyard ultra race, which makes for a great excuse for everyone to hang out before and afterwards cheering on the ultra competitors as they race against the clock. A good number of the participants were involved in the ultra in some fashion, either as a crew, volunteer or racer. There were also plenty of opportunities to get out before or after the beer mile (if you’re like me and want to try running hammered) and run a loop of the ultra course as well.

How’s the Swag?

Swag choices were a pick between either a roll of the infamous Bubba’s pink duck tape or a bag of freshly ground White Mountain Ski Company coffee. Obviously, I picked the duck tape.

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

5 out of 5 stars! I will certainly do this race again, probably aim for a sub 10?! Might have to practice a bit first.

by Chris Manwaring

Interested in tackling the mile distance (with or without the beer)? Check out” Tips for Running a Mile“.

Teanaway Country 100 Mile Race Report

Race: Teanaway Country 100 mile race

Runner: Team RunRun Coach Dandelion Dilluvio-Scott

Race Date: 09/21/2024

Location: Cle Elum, WA

Result: 31 hours and 57 minutes; 13th overall and 3rd female

Dandelion Dilluvio-Scott ahead of Teanaway Country 100 mile race. PC: Damien Scott
Dandelion Dilluvio-Scott ahead of Teanaway Country 100 mile race. PC: Damien Scott
3 Bests – What aspects of the race did you like the most?
  1. Terrain and vert: This race is coined “the hardest hundred you’ve never heard of” by Brian Morrison (RD) in Ultra Running Magazine and it lives up to its reputation. This course includes 31,000 feet of ascent/descent over challenging terrain. Rocks, roots, steep grades (up 35% at times) and exposure make for gnarly and truly memorable adventure! I think the only flat section was the first and last 10 feet! If you didn’t think 100 miles was hard enough, this race will have you questioning yourself for sure!
  2. Location: The Teanaway region of the Cascades Range of WA is a specular area and holds significance to me personally. I first began my journey as an adventure/ultra runner in Washington State. For several years, I spent a great deal of time training on these trails and completed multiple summit link-ups in the Teanaway Mountains. It was special to re-visit this place after several years away.
  3. Athletes: I vastly enjoyed sharing miles with this group of runners. Despite being keenly aware of the grueling task in front of us, the field was highly enthusiastic about the grand and arduous adventure we were embarking on together. It was a privilege to run with this hardy group of athletes.
Not so much – Aspects of the race that didn’t do it for you

Nothing, I truly don’t have anything negative to say.

Weird factor – What’s the weirdest thing about this race?
The fact that the course has so much vert and somehow doesn’t go over a single summit!
Highlights of your race – What did you do well and enjoy about your race in particular?

In all 100-mile events, the decisions made early in the race will have an impact during the later miles. Having great respect for the difficulty of this course, I approached the event with resolute determination to stay within my pacing strategy and meticulously take care of my body especially during the first half of the event. In a race with countless variables, I focused on controlling the one thing in my control: myself.

My resolve was tested almost immediately after the gun went off. I departed the start at the very front of the pack. However, as we began to run up the dirt road switchbacks leading to Sasse Ridge I fell back. Coming from high altitude, running uphill at this low elevation was significantly easier than my training grounds. It was certainly enticing to trot up the road at a brisk pace with the leaders. However, the plan my coach and I discussed did not include running hills this early. I transitioned to power hiking and ignored what everyone else was doing.

This pattern continued throughout the race. It was tempting to stray from the strategy sometimes, especially when it meant parting ways from good company. However, I had complete faith in the process and stayed the course. To clarify, I am not suggesting that the tactics of other runners were wrong; their pacing just wasn’t right for me.

Conquering the heart of the race
Dandelion's bib and finisher buckle. PC: Dandelion Dilluvio-Scott
Dandelion’s bib and finisher buckle. PC: Dandelion Dilluvio-Scott

During 200+ mile events poor decision making or being overly rushed in the beginning of a race has amplified consequences. Even though the Washington Mountains are nothing like Arizona, and Teanaway Country 100 is less than half the distance, I applied lessons I learned from running Cocodona 250 earlier in the year. The high vert and grueling terrain of Teanaway allows less room for error, much like a 200. Therefore, I had to be as thorough with my nutrition, hydration and electrolytes as I was with my pacing.

Throughout the race, I was proactively eating between aid stations as usual. I consumed so many gels that my hands were as sticky as a two-year old’s! I also departed aid stations with my mouth stuffed with perogies or a stack of quesadillas in hand. Typically, I consume very little solid food in an 100-miler but with so much hiking (like in a 200) I knew my stomach could handle it. I stayed on top of fluid intake as well and almost always found myself draining the last of my water just as I arrived at an aid station.

Additionally, I was so on top of salt intake that my fingers remained normal sized (I typically get behind and end up with swollen digits a few times). In mid-afternoon, I paused to throw water on myself at creeks to cool my body down. My water filter came into use during this time too, allowing me to consume more fluid without carrying the extra weight of more water bottles. These steps during the hottest part of the day warded off excess stress on my body.

Halfway down, halfway to go…

Preserving my physiology allowed me to be competitive on the return. Five female athletes heading in the opposite direction passed me as I neared the turn around point. I calculated that I was within striking distance and could move up a few spots if I continued to be calculated. My legs were by no means fresh, but they were functioning well. Mentally I felt extremely alert and motivated to move up in the field. Throughout the night, I continued running steadily forward allowing my pace to become less conservative as the miles ticked on. I knew I had passed at least one female, but I was unsure if I passed others at aid stations or if someone had snuck by me when I was having my bottles filled. It didn’t really matter though as I fervently worked to create a gap and capitalize on my strengths.

Around mile 65 I found myself completely alone. From here to the finish, I was passed by one male and later I passed a different male. I saw no runners at aid stations. In the past, during the later stages of the race, it’s been easy for me to settle in and relax into a comfortable pace. This time things were different. I had no idea if the females behind me was one minute back or an hour back. I was equally clueless about the women in front of me. There was no visibility in the thick evergreens either, so no matter how many times I looked over my shoulder or strained my neck to look uphill all I saw was a wall of green.

The final push

The unknown of my positioning drove me to fight. I was hunting and the hunted at the same time The climbing and descending was relentless, but I was equally relentless… and then I arrived at the final descent.

Last year during Run Rabbit Run 100, I looked down at a similar 6 miles dirt road winding down to the finish. Poor hydration and electrolyte imbalance had caused my quads to give out during that race, leaving me walking painfully for most of that last descent. I was acutely aware from the beginning that the condition of my quads would highly impact my performance during Teanaway Country 100. It’s 31,000ft up and DOWN! I gazed below at the next switchback and saw no one. I looked behind me along the ridge. Still no one. Then I charged down the hill. My splits got faster as I surged forward. My legs absorbed the impact without even a hint of grumbling.

Preserving my quads throughout 31,000ft of descent so that I could run this final hill was a mini goal of mine that motivated me throughout the race. In that final decline I felt redemption and it motivated me to kick harder with each stride. The miles ticked by seemingly without effort. I floated down the hill in some surreal state and then there it was: the finish line. I crossed at a sprint… and then couldn’t make it a few more meters to a chair without help! It was only then that I discovered that my focus on the process had led me to my best performance in a 100-miler: 3rd female!

Lessons you learned that will help you next time around

Everyone focuses on the 31,000ft of climbing… but what goes up must also come back down. The eccentric pounding from 31,000ft of descent is just as crucial to prepare for!

Lessons you learned that will help you next time around

More than anything, this race reinforced that you never know where you are in the pack so it’s always worth fighting until the end. I’ve struggled with this in the past, and I hope that when I feel myself relaxing near the end of a race in the future, I remember Teanaway and push just a bit harder to catch the runner in front of me and gap the runner behind me.

Most important course specific knowledge to know about the race

While Teanaway Country 100 is an out and back, your perception of the course will change on the return. It’s a good idea to mentally prepare for this in advance and think of it as a new trail to avoid frustration… or laugh at the contrast! For example, mile 6.5-15.5 of the race breezed by when I was fresh. This same section felt very different on the turn-around when they were miles 85-94. I kept wondering if all the downed trees I was scrambling over were there at the beginning of the race! I didn’t recall there being so many. Instead of letting it get to me, I literally laughed out loud every time I teetered over a log like a new-born giraffe… the same logs I had simply stepped over the day before!

For more information on Teanaway Country 100, click here.

Teanaway Country 100 course.
Teanaway Country 100 course.
Aesthetics – Is it a pretty course?

Yes! These course takes athletes to the high country where vistas abound including remarkable views of Mount Rainier and Mount Stuart. Below tree-line the dense (and mercilessly steep) evergreen forests are beautiful, lush and green. The colors of the deciduous plants and trees are also transforming to their autumn palette of yellow, gold, orange and red tones making the scenery extra magnificent.

Difficulty – Is it a tough course?

Absolutely! This course is likely in the top three most difficult 100-mile courses in North America. Aggressive grades, 31,000ft up/down and highly technical terrain. The only difficulty variable Teanaway does not have is high altitude.

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

This event is extremely well organized. Brian and Andrea are top notch RDs!

Competition – Is there a strong field?

YES! The runners that attempt this race are notably tenacious, resilient and gritty. There were no elite names this year, but the front of the pack clearly came to play. I was looking over my shoulder the entire back half!

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.

Historically, Teanaway Country 100 race field hasn’t filled, but I do suggest committing early because training for a race of this caliber takes a lot of time. In order to qualify, you need to complete a 50-mile trail race within a prescribed timeframe or any 100-mile trail race. Additionally, 8 hours of volunteer trail maintenance is required.

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

All aid stations had standard fare with a focus on GU brand products for both nutrition and hydration. There was also an assortment of candy, chips, cookies and other snacks. Later in the day and into the evening hot options included perogies, quesadillas, grilled cheese, mashed potatoes, scrambled egg wraps and other hot options. The volunteers were extremely enthusiastic, helpful and knew how to assist struggling runners.

Weather and typical race conditions

September is a bit of a wild card month in the Cascades. The weather can be sunny, cool and delightfully mild… or there can be a snow or rainstorm with plummeting temperatures… or it can be mercilessly hot! In 2024, the weather was mostly mild (60-70s) though it did feel rather warm in the afternoon with no cloud or tree cover. Night temperatures were in the 40s.

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

I highly recommend using poles for this event. Also, practice your nutrition plan with the poles in hand. Squeezing a gel into your mouth while a holding a pole is a skill!

Spectators – Is this a friendly course for your friends?

A majority of this race is remote and access is along forest service roads. Crew-able aid stations can be reached in most vehicles with careful driving. Note that Beverly Aid requires about a 1-mile walk-in. The start/finish is very accessible with ample parking.

How’s the Swag?

All starters receive a t-shirt and Feetures socks. Finishers are awarded a buckle with carved wood details. Personally, I love the wolf logo!

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

10/10 (if you love a gritty mountain race with endless vert!)

Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

10 Things I’ve Learned from Coaching Cross Country Running

When I moved to Niwot, Colorado, a town known for its running prowess, I knew I wanted to get involved with the community. As a runner, I reached out to the head coach of the local high school cross country team to see if they needed any help. Before I knew it, I had found myself more immersed in a team and culture of athletes than I had since I was in high school myself! What made coaching cross country extra special was how, unlike other more self-centered running disciplines, it’s much more about the team and working together in practice to race for each other! Add to that the chance to learn and develop alongside my athletes, and I was hooked!

Niwot cross country team after racing the Nike Cross National (NXN) meet.
Niwot cross country team after racing the Nike Cross National (NXN) meet.

Coaching high school cross country running has been more rewarding than I ever could’ve imagined, not to mention an invaluable opportunity for learning and growth. While the exact examples outlined below are unique to my time with the Niwot High School cross country team, I believe the overarching themes and takeaways can apply to all runners.

Here are the top 10 things I’ve learned along the way that you can benefit from:

1. Mental Toughness Is as Important as Physical Endurance

Niwot cross country runners strengthening their minds and bodies on hills.
Niwot cross country runners strengthening their minds and bodies on hills.

On the roads and track, we run off the time or heart rate on our watch, judging our fitness by paces. In cross country, none of that matters. What matters on race day is how many people you beat, regardless of your finish time. It’s pure racing, head-to-head.

Rather than “hitting splits”, succeeding at cross country requires pushing past what you perceive is possible in the moment, digging deep and telling your muscles to keep driving forward through the pain because you need to pass the two people in front of you. The athletes I treasure most are not always the fastest ones, but those that show true grit in the face of a challenge, committed to run their hardest for the team.

2. Patience Pays Off

Achieving your potential in just about anything, be it speaking a new language or learning to drive, doesn’t happen overnight, rather as the result of consistent hard work. Running is no different. We all want to set new PRs every race, but that can’t happen all the time.  I have coached countless kids that started off as freshman unable to finish a 5K without walking who turn into incredible national caliber runners by their senior year. Coaching the underdog is special because they are the ones that have to choose hard work and discipline, instead of relying on talent. Stay patient, stay diligent and you will be surprised at what you can do!

3. Everyone Has Different Motivators

Talk to 10 runners and hear 10 different “whys”. Some people want to get fit for other activities, others want to push their limits to the edge. Perhaps they run to clear their head, or maybe mom and dad insisted that they join the cross country team. Understanding what drives each individual is key to not only helping them reach their potential, but maintaining a love for the sport.

Two Niwot athletes racing for their team.
Two Niwot athletes racing for their team.

4. There’s No “I” in Team or Cross Country

Of all the running disciplines out there, cross country is the closest you’ll get to a team sport. We train as a team and fight as a team. Though not all athletes get the chance to run varsity, each and every one of them is valued for what they bring to the team. Showing up and putting in the work consistently is that little bit easier with the support and accountability of others. The highs are even higher when you can celebrate with others, the lows easier to handle with teammates around, and all the memories more enduring when you have shared experiences.

5. Recovery Is Crucial

My high school runners run 6 to 7 days a week most weeks.  They go to school, have social lives, and stay up way too late on their phones! Replace “school” with “work” and maybe you can relate too.

Sleeping enough, eating and hydrating well and avoiding stress are all so easy on paper. But in reality, these are the first things to go when life gets busy. However, in order for my athletes to keep training at the level they do, proper recovery is a priority. So in addition to writing training plans each week, I spend almost as much time helping them implement effective recovery strategies into their busy lives.

6. Injury Prevention Is an Ongoing Battle

As runners, it’s become common to feel all kinds of aches and pains both while running and when resting.  Shins can flare up, muscles are seemingly always tight, those dang IT bands never seem to stay happy! Why can’t we just run!? The truth is, running is hard. It’s even harder still on the body if you are not properly warmed up or cooled down.  Any car person would tell you that you should never cold start a car and then immediately hold it at redline for 6×6 minutes! We are no different.  Focusing on warm up drills before running, then rolling and stretching after can make a world of difference. Add to that a consistent lifting routine, while developing your ability to listen and respond to your body, can move you out of being chronically injured to feeling good running (almost) every day!

7. Adaptability Is Key

I LOVE RACING IN THE ELEMENTS! It truly creates a situation where the playing field is a little more level.  At Nike Cross Nationals this past year it rained for 3 days before the event. The cross country course is always a bit wet and muddy as it takes place in Portland, OR, but this year was something else! Picture a 30 foot long, almost knee deep puddle of water at one point, and so much mud that even pigs would complain!  And no, much to the surprise (and dare I say hope) of many athletes and coaches, the officials did not reroute the course around this feature. 

However, our team chose to adopt a different mindset: the demands of the race were what they were, and everyone was facing the same challenges. Besides, I told them that it would be a day that they would tell stories about for a very long time! The sight of over 100 kids sprinting through that water, coupled with the muddy post-race smiles are memories I cherish highly.

Niwot runners on the top of the podium.
Niwot runners on the top of the podium.

8. The Value of Small Wins

We can’t all be the winner of every race. In fact, unless you’re running a solo time trial, chances are that you probably won’t win! However, that doesn’t mean you should try, and success is independent of where you placed in a race.

One of the things I love most about running is the constant battle for personal development and individual success. This comes from focusing on these little wins every day, no matter how big or small they may be. It could be hitting a sleep or nutrition goal, setting a new plank PR, or challenging yourself to an extra rep during a workout. By celebrating the small victories, you learn to love the process and stress less over the end results.

9. Running is a Lifelong Sport

My favorite part about coaching cross country is helping athletes see the positivity that running brings to their entire lives. Unfortunately, I only get 4 years to work with most of my athletes before they graduate high school. Fast times and race wins are nice, but my main goal is to foster a love for running that lasts far beyond high school. It brings me so much joy to see athletes continue running, whether competitively or recreationally. Having my former athletes come back and help with the current high schoolers in the summer as guest coaches fills me with so much pride. This full circle experience always reminds me of why I do what I do.

10. It’s About More Than Running

Sure, on a superficial level running is a form of exercise that helps us get fit and maybe accomplish a goal of a certain time or distance. But in reality, it is a way to create balance and a well rounded character in all of us. The Niwot High School cross country runners score the highest GPAs of any other team sport in our school. They voluntarily choose not partake in certain activities when socializing, because they know it will impair their ability to perform in their next race or workout. We have built a family that models good work ethic, resilience and a strong character that will follow these students long past when they graduate.  

Niwot High School cross country team.
Niwot High School cross country team.

Coaching cross country and working with these kids every day not only has made me a better coach and runner, but also a better overall person. I’ve seen firsthand how the sport shapes character, builds community and teaches life lessons that extend far beyond the finish line. No matter your age or ability, consider applying the above takeaways to your running and life. You won’t regret it.

If you’re curious about coaching running, at any level, I strongly encourage you to give it a shot! The impact it has on your life, as well as the runners you work with, might surprise you!

For more running takeaways, check out: “Lessons Learned the Hard Way with Coach Jamie Ness“.

by Peter Brandes

Stress and Running

And the Importance of Training Flexibility to ‘Make It All Work’

Ever wondered about how stress and running interact? Perhaps you’ve heard that running relieves stress? Or maybe you find your running suffering when work and family life gets busy? Let’s unpack this.

How the Pros Balance Stress and Running

Years ago I read “Running the Dream”, where the author, and 2:40 marathoner, Matt Fitzgerald spent a season ahead of the Chicago Marathon training (and recovering) with the Northern Arizona Elite pro running team. The takeaway that still sticks with me was the shock of the athletes that he did not nap regularly. Add to that his surprise and difficulty initially settling into the routine of a morning workout (after a night’s sleep without an early alarm), followed by lunch, a good nap, and then that evening’s training. The whole day revolved around training and then preparing as best as possible for the next training. Stories out of the Eliud Kipchoge [arguably one of the best marathoners of all time] camp paint a similar picture: Kipchoge removes himself from all other obligations, including his family, for months at a time to focus solely on training. 

Runner dealing with life stress and running.

Understanding Body Stress

For the rest of us, training like this is only a dream. Life comes first, then running. How do we juggle it all, and when is too much definitely too much?

The best part of working with a coach is that you are not stuck to an inflexible plan from a book, you get personalized support toward your goals that adapt to your life’s demands. For me, looking at the whole picture of a person and their life comes first, before whittling down to the running. To anyone I work with, I say often that all stress is stress; your body does not know the difference between work, life, family and training stress, it’s all body stress. The pros understand the relationship between stress and running. In order to train and perform at their best, they seek to minimize non-running demands. 

‘All Stress is Stress’

To demonstrate how ‘all stress is stress’, I love the “Holmes and Rahe Stress Scale”. It has 43 questions that create a final ‘score’ of your stress, but the questions are both positive and negative. Just got a promotion? Stress. Moving this week? Stress. If you have been comfortable running forty miles a week, but then have a busy week with added work responsibilities, or a sick kiddo at home, all of a sudden that forty miles is going to feel harder and is going to take a bigger toll on you.

Keep Training Flexible

As athletes we often feel the need to complete training exactly as written, on the exact days it is written. Wednesday workout, Saturday long run, or else I messed up my training this week and my effort is wasted. I am guilty of this too. However, getting to the start line in the best shape possible means zooming out on the whole body of your training work. Ten weeks down the line, your body won’t remember if you ran that workout on a Wednesday or a Thursday, but it will remember if you ran it well or not. Open communication with your coach is key to this.

Consider this situation: you’re planning a workout on a Wednesday morning, but Tuesday night got away from you and you ended up only sleeping four hours. You wake up stiff and groggy but still lace up your shoes to head out. However, you know that Wednesday is an easy work day and you have more time tomorrow. So you decide to shift that workout to Thursday. After a lower stress day today and a better night’s sleep, you end up nailing your splits instead of trying to force it today and digging a bigger recovery hole. 

Balancing stress and running requires training flexibility, rather than rigidity.
Balancing stress and running requires training flexibility, rather than rigidity.

TL:DR on Stress and Running

The main takeaway is that life stress and running closely interact. While athletes like Fitzgerald and Kipchoge can shape their entire lives around running, most of us have to juggle work, family, and other commitments alongside our training. That’s why it’s so important to recognize that all stress—whether from life or running—impacts us the same way. Working with a coach who understands this can make all the difference. Plans should adapt to your life, not the other way around. Your best running performances don’t come as a result of sticking rigidly to a schedule, but from consistently maintaining a good balance of stress and recovery. The goal is to stay flexible, communicate and keep your eye on the long game.

Guy Love is a coach with Team RunRun based in Boulder, CO. He is a long time ultramarathon runner and physical therapist assistant here to coach the whole athlete on the roads and trails.

Take an Active Role in Your Recovery in 3 Steps

  • “I’m not hurt, what am I recovering from?”
  • “I sat on the couch and watched the Seahawks game, that’s recovery right?”
  • “Is protein all I need to eat in order to recover properly?”

These are all common (and valid) questions. If there is one thing you should take away from this message, it is to take an active role in your recovery. 

Take an active role in your recovery by reflecting on your training.
Take an active role in your recovery by reflecting on your training.

Here are 3 simple ways to hold yourself accountable when it comes to best recovery practices at home.

1. Rest: The power of a down week

Every 3-4 weeks it’s common for runners to have an easier, or “down”, week in terms of intensity and/or volume. This will depend on on your training style and programming, so consulting a coach can help immensely. Take an active role in your recovery by making sure you check in with yourself and your training every few weeks. Zoom out and evaluate how your body is feeling. Consider if you are progressing towards your goals, as well as whether or not you’re enjoying your training. It is vital to enjoy your training in order to make for a sustainable program. Have fun!

2. Roll: The “Pin & Stretch” foam rolling method

Refueling is recovering

The Pin & Stretch method is the best practice found in order to get the most out of your time rolling. Instead of rolling around on a foam roller until you get bored, find a tender spot with the foam roller and then flex/extend that limb, 4-5 pumps per tender spot. There is no reason to roll more than 60-90 seconds per major muscle. This practice breaks up tender spots more effectively, reduces your overall time spent rolling/stretching, and keeps your body moving in a healthy way. Stay consistent with this by doing it within one hour of exercise.

3. Refuel: Protein + Carbs

When it comes to nutrition, the ideal intake of calories post exercise should include 20-30g of protein accompanied with a carbohydrate like pasta, sweet potato, rice and other grains or starchy vegetables. Remember, refueling doesn’t have to be complicated. Eating a normal, balanced meal after training will likely tick these boxes. But if you’re on-the-go or short on time, here are some post-workout snack ideas: chocolate milk; protein shake and fruit; sandwich with a protein filling (eggs, meat, fish, hummus, PB, etc); Greek yogurt and granola/ cereal; banana with nut butter.

A good rule of thumb: make sure to refuel as soon as possible post exercise. Oh, and don’t forget to rehydrate too!

Take an Active Role in Your Recovery Now!

Rest, roll and refuel within one hour of exercise for best results. If you want to stay healthy long term, feel better with your day-to-day training, and stay consistent through your training cycle, take an active role in your recovery.

Christopher Fredlund is a TRR coach based in Bellingham. With experience and knowledge in nutrition, personal training, corrective exercises and endurance coaching, he helps runners with goals varying on the road, track or trails, from the 5k to the marathon.

Olympic Mountains 100K Race Report – Keith Laverty

Race: Olympic Mountains 100K

Runner: Team RunRun Coach Keith Laverty 

Race Date: 08/17/2024

Location: Olympic National Forest in Washington State

Result: 11 hours and 57 minutes; 3rd overall

Keith Laverty racing his way to a 3rd-place finish at the Olympic Mountains 100K. PC: Takao Suzuki
Keith Laverty racing his way to a 3rd-place finish at the Olympic Mountains 100K. PC: Takao Suzuki
3 Bests – What aspects of the race did you like the most?
  1. There was just an intangible feel-good vibe of this whole event and community! The race directors and volunteers of the Olympic Mountains 100K were super caring.
  2. The course traversed the serene and classic PNW magical forest. I also liked that it wasn’t just two 50K loops or multiple loops. While the were a couple of repeated sections, we were running in opposite directions so it seemed different. About 20% of the course was on forest road, which nicely broke things up from the trail and allowed you to open up your stride!
  3. The free camping at Race HQ was easy, convenient!
Not so much – Aspects of the race that didn’t do it for you

During the Mt. Zion climb around Miles 54-55ish, the top 2 runners seemed to have unintentionally cut the course, covering less distance and descending/climbing. I’d estimate this resulted in shaving off between ~8-12 minutes. With me running in 3rd, the gap to the 2nd-place runner grew by a much larger margin than expected when I arrived to the final aid station at Mile 59, which felt deflating and confusing in the moment. Ultimately, I really don’t think it would’ve changed our overall placings in the end, but the times would’ve been a lot closer for the podium positions. The race director did a great job in considering all of this information seriously and professionally with no disqualifications/changes but to ensure more course flagging in one section for next year.

Weird factor – What’s the weirdest thing about this race?
Keep things weird, right?! I can’t think of anything about the Olympic Mountains 100K that was super weird, although there was some course marking tampering along the Royal Creek Trail section, which was a bummer in the moment and caused a little confusion between me and another runner, and we unintentionally cut off about 0.1-0.2 miles from the course as a result. However, this only affected the top 3 of us who went through, and another volunteer was able to quickly re-mark the trail and intersections before the rest of the runners came through!
Highlights of your race – What did you do well and enjoy about your race in particular?
  1. I think I did a better job than usual for a longer ultra outing with both my mindset and physical durability. I never had too many major mental lows, with the exception of halfway up the Dirty Face Ridge climb in the midday heat when my heart rate was beginning to spike!
  2. I also decided to work together with the eventual 2nd-place finisher, Julien, for the first 42 miles, so having someone else to key off helped to keep a relatively honest effort. French is his primary language, and my French doesn’t extend much further than “bonjour”, so there wasn’t a whole lot of chatter, which was all good with me anyway!
  3. Opting for a pacer for the final 5 miles of the Olympic Mountains 100K starting from the last aid station was a great decision! My friend and fellow TRR coach, Alexa Carr, helped me keep to an honest and steady pace to the finish with our goal of “protect the podium”!
Lessons you learned that will help you next time around

Sodium! I thought I had been taking enough sodium/electrolytes, certainly better than I usually do for a mid-summer ultra, but I still underestimated my effort and the conditions, cramping twice in the 2nd half of the race. I was able to recover from both instances very well though by consuming a few more sodium capsules and Precision Fuel & Hydration 1000mg tabs in my flasks.

Personally, I know I’ve still not optimized my pace strategy for the 100K distance: it’s either too fast or too conservative. In hindsight, perhaps I could have pressed *slightly* harder in the 1st half to reduce my gap to the race leader.

Most important course specific knowledge to know about the race

The two longest and steepest climbs come at Mile 42 going up Dirty Face Ridge (15-20% grade!) toward Mt. Townsend, and then at Mile 53 going up the steeper approach toward Mt. Zion. So save some energy (if you can) for those climbs! Both have aid stations right before climbing, which is a prime spot to stock up and get a morale boost from the volunteers before taking on the challenges ahead.

Aesthetics – Is it a pretty course?

While a lot of the course isn’t allowed to go into the higher alpine areas of the Olympic Mountains (and no races are allowed in national parks), I still felt this was a very pretty and majestic course. Picture glitters of sun rays shining in the green, majestic forests, smooth singletrack winding along rivers, views of the mountains and several wooden foot bridges to cross.

Difficulty – Is it a tough course?

The Olympic Mountains 100K has over 14,000 feet of climbing (most of that in the 2nd half!) that makes for a tough course in my book!

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

Besides the incidences with the course markings, everything else was very well-run including the pre-race communications. The post-race atmosphere was great too with lots of hot food options, cold drinks and even a free post-race massage by Monsters of Massage (clutch for recovery!).

Competition – Is there a strong field?

While the Olympic Mountains 100K did not have a huge field relative to other ultras, it was still plenty competitive up front! I think the prize purse for the top 3 ($500/250/125) helped attract some speedier competitors.

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

Standard fare but well-stocked at the primary aid stations. I was also able to take ice with me, which was an immense relief. One aid station was even offering up Fireball shots!

There were also two “water only” minimal aid stations but even those ones had more nutrition and other items on hand than I was expecting.

Weather and typical race conditions

This event used to be held in mid-September but it’s now been moved back to mid-August as of this year. So expect more daylight hours and hotter temps. That said, we lucked out this year with highs in the low-to-mid 70’s that felt relatively comfortable. The lightning and thunderstorms late into the evening was an anomaly though!

Olympic Mountains 100K finisher chair
Olympic Mountains 100K finisher chair
Gear – Did you need anything special or is there anything you’d recommend for the next runner?

This could be a great course to break out the trekking poles, especially in the 2nd half of the course. I would recommend picking these up at the Mile 42 aid station. And then the usual for a Summer ultra: sun block, sun glasses and hat.

Spectators – Is this a friendly course for your friends?

The Olympic Mountains 100K is a remote, mountain ultra, so that always makes it harder for spectating, but there are three crew-access aid stations. Otherwise, Race HQ had a lot of folks and several families who had camped out or made a weekend of it since this is now a 2-day event with three distance options (100k, 50k, 25k).

How’s the Swag?

Overall, lots of great swag and additional items to purchase too. For my 3rd-place finish, I also received $125 in cash, plus a quality camping chair with the race logo on it—which I should mention features a goat doing some “OM” meditation practice : ) (see picture to the right)

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

4.5 out of 5 stars! This was the first year for the Olympic Mountains 100K and only the 2nd year under the new race directors. They went above and beyond to ensure a quality race experience and they have some exciting things in store for this event in the years to come! I’m sure it’ll only get better from here!

Keith Laverty is a Seattle-based coach with Team RunRun. Whether you are heading towards your first 5k or – like Keith – in your ninth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.

Salomon Adv Skin 12 Set Hydration Vest Review

First Impressions: From Skeptic to Believer

I’ve had my fair share of hydration vests that left me frustrated—chafed skin, bruised ribs, or simply falling apart after a few runs. So, when I heard glowing reviews about the Salomon Adv Skin 12 Set hydration vest, I was hesitant. Could it really live up to the hype? After ordering it here from REI in my favorite color (red, of course), I was ready to find out.

Adv Skin 12 front
Adv Skin 12 front
Adv Skin 12 back
Adv Skin 12 back

Getting the Fit Just Right: Adv Skin 12’s Comfort Adjusts With You

I opted for the unisex/men’s style since women’s vests never seem to fit me well, thanks to my broader shoulders and smaller bust. Right out of the box, the Adv Skin 12’s fit was promising. It was a bit stiff on the first run but softened nicely over time. The bungee closure system was adjustable, though at first, it hit awkwardly below my sports bra, causing a slight rope burn when running shirtless. Thankfully, I found the perfect adjustment quickly. It stays snug without feeling restrictive and moves with my breath—no more bouncing, no more girdle feeling!

Pocket Magic: More Storage Than You’d Think

The best feature of this vest? The storage. It’s incredibly well-designed, with pockets for everything you could need on the trail. The front has soft flask pockets (flasks included!), plus a couple of zippered compartments perfect for smaller essentials like chapstick or gels. I could even slip my phone in without any hassle. The side pockets and the large “kangaroo” pocket make it easy to access nutrition mid-run. And if you’re a gear-heavy runner like me, you’ll appreciate the roomy bladder pouch, along with plenty of extra spots for jackets, keys, poles—you name it.

Coach Des (second from left) rocking the Adv Skin 12 vest with two soft flasks on show.
Coach Des (second from left) rocking the Adv Skin 12 vest with two soft flasks on show.

Durability Meets Flexibility: A Vest That Can Handle Anything

While the material is stretchy and comfortable, it’s also surprisingly durable. I’ve taken this vest through hundreds of hard miles in a range of conditions, and it’s held up perfectly—aside from a little dirt here and there. The mesh against your skin feels breathable and, thankfully, hasn’t caused any chafing, even without a shirt. My only minor complaint? Heavier items, like my phone, tend to shift around in the stretchy pockets. Nothing that a little pocket rearranging can’t solve, though.

Coach Des wearing the Salomon Adv Skin 12 hydration vest on the trails.
Coach Des wearing the Salomon Adv Skin 12 Set hydration vest on the trails.

Price Check: Is It Worth the Investment?

At $165, this vest sits at about average for high-quality hydration vests. Ordering through REI also gave me free shipping, thanks to my membership (which, by the way, is well worth the $35 lifetime fee). Given the comfort, durability and thoughtful design, I’d say it’s money well spent.

Final Verdict: Is The Salomon Adv Skin 12 Set Hydration Vest In or Out?

All in all, I’m incredibly happy with the Salomon Adv Skin 12 Set hydration vest. Once I dialed in the fit, it became so comfortable I often forget it’s even there. With its smart design and ample storage, it’s clear this vest was made with runners like me in mind. If the fit works for your body type, it’s hard to think of a reason not to love this vest.

Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.

An Athlete’s Journey with COVID and Running

Setting the stage for an uphill battle with COVID-19

As an athlete, I’ve always prided myself on being resilient, but nothing could have prepared me for the challenges I faced after contracting COVID-19 four times in the past four years. Despite being vaccinated and boosted, COVID knocked me off my feet in a way nothing else had. I’d never had the flu, never experienced anything that sidelined me for too long, yet this virus took me out of commission for months. It wasn’t just about getting sick—COVID derailed my training, my races and my mental fortitude.

Each bout with COVID seemed to hit just before I was supposed to head out west for a race. Twice, I had to cancel races due to being sick, another I had to DNF due to long COVID. In the lead up, I’d worked so hard to prepare, only to find myself unable to run, train, or even recover in a normal timeframe. Months of doctor visits yielded few answers, and my symptoms were baffling: heart rate spikes, insomnia, dizziness, and blackouts during speed work. As an athlete, this was my worst nightmare.

COVID and athletes

Researching the effects of COVID and running, I realized I wasn’t alone in this struggle. Many of my athletes have also battled the virus, with varying recovery times from weeks to months. Some experienced erratic heart rates, fatigue and difficulty breathing, while others bounced back quickly. What I learned was crucial—when recovering from COVID-19, athletes must give their bodies the time they need. It’s not just about waiting for your lungs to clear, it’s about listening to and, most importantly, respecting the subtle signs your body is giving you.

For many, a nearly complete shutdown of training is necessary until all symptoms disappear. Starting back too quickly, or trying to jump in where you left off, can lead to setbacks and injury. It’s essential to ease back in at 50-70% of your previous training load. Given the limitations in research on COVID and running, let your body guide you from there. Even though the physical symptoms of COVID can be incredibly tough, the emotional toll might be even harder to process.

The mental side of chronic illness

Dealing with long COVID symptoms is an emotional rollercoaster that can take months to years to resolve. I experienced firsthand how my cardiovascular system was affected—my heart rate monitor struggled to give accurate readings due to misshapen red blood cells, a condition linked to macrocytic anemia caused by the virus. Confusingly, my blood work even showed iron overload, also caused by the virus. All signs were pointing out how my body wasn’t functioning as it should.

The psychological toll of this prolonged illness was immense. As someone used to pushing my limits, I suddenly found myself unable to keep up with even the lightest workouts. My heart rate soared at the slightest exertion, and my endurance felt like it had vanished overnight. I went from being strong and capable, to feeling fragile and unsure of my body’s ability to handle the demands of my sport.

Kristina was able to refind happy and healthy running post-COVID.
Kristina was able to return to happy and healthy running post-COVID.

Returning post-COVID to running and racing: a battle with fear and comparison

What made it even harder was the fear of showing up at a race again. After years of uncertainty, I didn’t know if I could be the runner I once was. There was no other option for me than to face that fear head-on. I signed up for a small race with a reduced training load and a simple goal: just show up. As a coach, I regularly help athletes face their fears: this was the time for me to put my own words into action. In the end, I made a pact with one of my athletes that if she showed up for her race, I would show up for mine too. To further prepare myself mentally for race day, I spent time journaling about my fears, goals and expectations, even writing down the worst-case scenarios and how I could handle them.

On race day, I did a lot of walking and jogging around the start area, constantly checking in with my body to make sure I wasn’t overdoing it. This race featured a grueling 7-mile climb, during which I kept my focus on the beauty around me—the fall foliage, the mountain air—and reminded myself that just being out there was a victory. When I crossed the finish line, I finished 3rd woman. More importantly, I had fun. It was the first time in years that I had felt that thrill again. This marked a huge step forward in my recovery from COVID and running comeback!

Coping with setbacks and steps for moving forward

If you’re struggling with illness or injury, know that it’s okay to grieve. It’s normal to feel angry, frustrated and sad when your body isn’t doing what you want it to do. But by allowing yourself to process those emotions fully, you give yourself the chance to heal. Sit with your emotions, journal about them, and let yourself grieve the loss of your former capabilities. Only then can you move toward acceptance and the possibility of new goals.

There’s no shame in starting over, adjusting your expectations, or even finding new passions. As athletes, we’re taught to push through, but sometimes the strongest thing you can do is let go of what was and embrace what is. In the end, every step forward is a victory. Every day you show up, whether it’s for a race or for your recovery, is a step toward a healthier, stronger future.

Non-running goals post-COVID to summit all US peaks
Outside of running, Kristina is chipping away at her goal to summit the highest point in each state.

Don’t forget to listen to your body—give it the rest, nutrition and patience it needs to heal. And most importantly, hold onto the joy that brought you to your sport in the first place.

Kristina Folcik is a TRR coach based in North Conway, NH. With her holistic training approach, Kristina helps beginner to advanced athletes on the roads and the trails achieve their goals.

Breaking The Overuse Injury Cycle: How to Run Pain-Free Again

As runners, there’s nothing more frustrating than an injury that stops you from doing what you love every day. Injuries can come in all shapes and sizes, but they generally fall into two categories. The first—and by far the most common—are overuse injuries, which happen when we push too hard, too soon. The second type is acute injuries, like sprained ankles. Today, we’re focusing on overuse injuries. Rather than diving into rehab specifics, we’ll talk about how to tune into your body’s signals, so you can get back to running smarter and stronger, overcoming the all too common overuse injury cycle!

Runner dealing with an overuse injury
Runner dealing with a typical overuse injury.

Case Study: The chronic twinge and the pain-weakness-injury cycle

Picture this: You’re out for a run, and that tiny twinge in your calf you’ve been ignoring suddenly forces you to stop. You rest for three days, and when it feels better, you lace up again. Everything seems fine, but then the pain creeps back. You take a full week off this time, and when you return to running, you feel great—for a while. But then, the pain comes back worse than before. Sound familiar?

This is the classic pain-weakness-injury cycle that so many runners find themselves stuck in when dealing with overuse injuries. You run until something hurts, so you rest. When you finally feel better, you go back to running. But even though the pain’s gone, the tissue is now weaker than it was before, and eventually, the pain returns. Resting doesn’t mean you’re ready to run again—it just means you’ve hit pause on the problem. Breaking this cycle is the goal, and the secret lies in gradually reintroducing movement without overdoing it. The challenge is finding that sweet spot, and let’s be honest—no one knows your body better than you.

What to do next?

Let’s take a look at this “Goldilocks” dilemma with three different runs.

Runner crossing a finish line healthy and happy. PC: Ryan Thrower

In Scenario A, you head out for a one-hour run. Your calf feels a bit tight for the first ten minutes, but then it loosens up and you finish pain-free. A few hours later, though, it stiffens up, and the next day the pain is worse than ever. That’s a clear sign you pushed too hard. 

In Scenario B, you keep it super safe and only run for 20 minutes. You feel fine both during the run and the next day. But while this cautious approach keeps you pain-free, it doesn’t do much to help you move forward. 

In Scenario C, you run for 45 minutes. You feel a little soreness afterward, but it’s nothing major, and you’re not limping. The next day, you wake up feeling back to normal.

Scenario A was definitely too much, and you’re now facing more downtime to recover. Conversely, Scenario B kept you safe, but it’s not helping you make any real progress. Scenario C, though, is the sweet spot for breaking the injury cycle. You gave your calf just enough of a challenge to help it adapt, without causing more harm.

Keys to managing overuse injuries effectively 

The trick here is to introduce a little stress to the injured area. Your body needs to know that a bit of discomfort is okay—it doesn’t mean you’re about to get hurt again. After an injury, your pain response can get overly sensitive. This doesn’t mean the pain is “all in your head.” It means your body is trying to protect you, so it sends pain signals before you’ve done any actual damage. If you can learn to navigate those warning signals without triggering a full-blown injury, your body will start to trust the process again. However, if you stop running at the first sign of pain, you teach your body that’s what it’s supposed to do. By interpreting those signals correctly and easing back into running the right way, you’ll find that your pain-free running time starts getting longer and longer.

When to seek professional help

That said, if your calf is still acting up after every run, it’s a sign that something’s not quite right. Instead of just hoping the pain will go away, or resting endlessly, it’s time to add something new to help your calf handle running better. This is where a coach can be a huge help. They can suggest simple exercises that target those problem areas—muscles and tendons that need a little extra support. It doesn’t take much—just a few minutes of specific work each day can make a huge difference in how well your body handles the demands of running.

And if you’ve tried all this and the pain just won’t go away, it’s time to see a professional. A physical therapist or chiropractor who specializes in working with runners can help you get to the bottom of the issue and give you a plan that’s tailored to your body’s needs.

Don’t let overuse injuries steal your joy for running—listen to your body, trust the process, and you’ll get back on track.

Guy Love is a coach with Team RunRun based in Boulder, CO. He is a long time ultramarathon runner and physical therapist assistant here to coach the whole athlete on the roads and trails.

OCC Race Report – Julie Urbanski

Race: OCC by UTMB

Runner: Julie Urbanski

Race Date: August 29th, 2024

Location: Chamonix, France (point to point race, starts in Orsiers, Switzerland and finishes in Chamonix, France)

Results: 11:52? In the second half of 1500+ runers? I stopped caring once I starting puking in the last 12k!

Strava Activity Link: https://www.strava.com/activities/12275295079

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

  1. The Course – Absolutely stunning views throughout. Plenty of climbing and descending to make you work for it, but there were moments where I paused to look out into a valley from a high point and just soaked it all in.
  2. The Wave Start – It seems like a silly thing to put in my top 3, but when I did the first year of the Nice 50k, there were no waves and 1500+ people had to narrow down to a single staircase in the first mile, and it was clogged up for 10+ miles. They started us in 3 waves with 15 minutes between each wave and I never felt super crowded. The most crowded was the first climb up to Champex Lac, then it was spread out enough to where I felt like I could run my own pace.
  3. The Finish – Chamonix knows how to celebrate its runners, whether it’s the 1st or the last, or like me, a total mid-packer who’s just trying to run a respectable race for what my mind and body are capable of. That last kilometer through town was pretty magical, with strangers cheering me on, giving me high fives, and making me feel celebrated all the way until the finish under that iconic arch.

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

Starting line bathrooms – they just need more of them. When we got off the buses, there were about 10 flushing toilets before we walked about a half mile into town, to the starting line, so I used those bathrooms after the 90 minute shuttle ride and there wasn’t a line for them.

Once in town, there were 4 porta potties for 1500+ runners and portable urinals for men, with a long line snaking through town. I found a bathroom in a tea/coffee shop near the start that only a few runners had found, so score one for me!

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

Maybe not weird, but I’m not sure why UTMB doesn’t list a couple of the aid stations along the course as actual aid stations. On the course profile, it shows no water between km 7.6 and 24.3, so over 16km (10 miles) without water. I carried 3 bottles out of Champex Lac at 7.6km, but there was a clear aid station at La Giete at 12km. I just wish I’d known about it so I didn’t carry so much water! At least I saved time and walked right through it.

Also a little weird, a little funny, is that there are cows grazing all along spots along the course, with their cow bells tolling all day long, so it sounds like you’re coming up on an aid station, which is always a little boost in morale. I fell for the cow bells a couple times, thinking I was close to a secret aid station or a group of people cheering us on, only to round the bend or pop out of the woods and see…a group of cows, hahaha.

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

I felt like I conserved my energy well enough that I still had legs for the climb up Flegere. Unfortunately my stomach was having none of it, so my legs didn’t quite have as much fun as they wanted up that climb.

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

  • Have a snack for sitting around before the start. We got there at 6:30am with an 8:15 start, plenty of time to eat a snack and hit up a toilet!
  • Try to be near the front of your wave start, it’s way less clogged on the climbs.
  • There are water “troughs”/fountains near all the towns. Use them – dip your arms, head, hat, anything you can to stay cool.
  • The first 7.6km to Champex Lac go fairly fast, as the first 4km are mainly roads heading out of town and/or wide paths. You can run most of that 4k, so don’t take the polls out just yet and quickly walk the steep stuff and run the rest.
  • Champex Lac typically has flushing toilets right after exiting the aid station, so if you need to go, that’s the place!
  • It’s super runnable for a few miles heading out of Champex Lac, either on the road or a nice wide path. Enjoy!
  • We had lots of water crossings on the climb up to the Giete aid station. Use them if it’s hot. I put my hat in each one and kept trying to cool my core on the climb. The morning sun was heating up at that point.
  • Lots of day hikers and/or TMBers in this section who didn’t look super pleased for a race to be happening. Be sure to thank them for letting you run by!
  • Be sure to take care of any needs at Trient. It felt like the majority of people starting feeling some effects of the miles, the elevation change, and the heat at that point. The section from Trient to Col de Balme is 10k and it’s a looooong 10k. Flushing toilets here too just before the aid station.
  • The first part of the climb out of Trient is tucked into dense vegetation, it was hot and muggy and people started showing wear and tear at that point. The more you can just keep moving, the better. It has some of the steepest stuff on the course.
  • There’s a medical station just over halfway in this section, then it’s a more gradual up, BUT, quite a bit more rocky at first, so be patient, as it gets more runnable as you head into the final kilometer to the aid station.
  • You can see and hear the Col de Balme aid station for a long time before you get there, try to have patience and just focus on making forward progress. Despair was palpable in this section from Trient to Col de Balme.
  • Enjoy the smooth, runnable downhill from Col to Chalets de Balme before a little bump up, then a bombing, steep downhill into Le Tour. It felt steeper than it looked on paper.
  • There is no aid at Le Tour, but it’s a great crew spot to give you a boost in morale with cheering and seeing family/friends.
  • If you still have legs, you can run much of the trail between Le Tour and Argentiere. There are small rollers here.
  • Like Trient, take care of necessary business in Argentiere before heading up to Flegere, the climb will feel longer than you expect.
  • For the climb up and down Flegere, it’s longer and harder than you think it will be and than it looks on paper. Just keep moving, keep eating, and don’t look ahead too much once you’re out in the open, close to the aid station. It will still feel forever away once you pop out of the trees near the top.
  • Most of the downhill from Flegere is very runnable but a few runners around me fell, so don’t lose focus on the rooty bits.
  • Enjoy that last kilometer through town, it feels like you’re floating on the crowd’s energy as it takes you onto the famous carpet under the finish arch.
  • Don’t forget your finisher’s vest in the finisher’s tent! I was so scared of puking on everyone at the end that I just wanted to go home and completely forgot mine. They had it the next day but it wasn’t easy to get.

Lessons you learned that will help you next time around

  • Have a better eating plan. I started out with 19 gels and 3 pre-filled bottles of Decathlon’s drink mix and that was the plan. I finished having eaten just 8 of the gels in 12 hours, and 6 of them were eaten in the first 3 hours, so it was a struggle to eat, to say the least. No backup plan, no thoughts about aid station food, just gels and drink mix. In hindsight, not my best planning.
  • I don’t think I’ll wear the long-sleeve sun shirt again, it felt hot on an already hot day and could have contributed to my overheating.

Most important course specific knowledge to know about the race

  • Be ready to change gears often, from runnable to technical, to douche grade to steep, lean into your poles grade.
  • Train for long ascents and descents with some steep sections.
  • The terrain that was the least runnable was in sections from Champex Lac to Trient and then Trient to Col de Balme, especially the second half to Col de Balme, where on paper it looks really runnable.
  • I found it hard to get a rhythm in those last several kilometers heading into Col de Balme, and I imagine a lot of people expected to be faster in that section.
  • If it’s hot, use all the water sources you can to cool off and use all the water fountains/troughs on the way into/out of town to cool off.

Aesthetics – Is it a pretty course?

  • One of the prettiest in the world. There’s a reason they have to keep coming up with different ways for people to get into this, because it’s a gorgeous place to run.
  • The picture below is near the spot where you come down from Col de Balme.

Difficulty – Is it a tough course?

  • Very difficult. They say it’s 55km with 3,425 meters of gain, so 34 miles with over 11,200 feet of gain, equating to over 325 feet per mile. I found it hard to simulate that in training even with repeating 1500 foot climbs over and over again.
  • I didn’t think the terrain itself was crazy. The trails I train on in Portugal are made for mountain bikes, so they have lots of jumps, not much “flow” or consistency, lots of rocks and roots, and I found the OCC trails much more “predictable” because they’re hiking trails. There were sections that were a bit crazy, yes, but those were small sections in the entire race.
  • If you’re good at uphill power hiking, you can rock these climbs.

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

  • I know UTMB has some issues with its qualifier races, but this week is dialed in. Shuttles were easy, on time, and while they were early (5am), it wasn’t crazy.
  • Packet pickup was quick and easy, you book a time slot. Book the earliest possible to avoid crowds.
  • The runners village is jam packed with gear and races, you could blow $1000s of dollars there, but they do it really well. Definitely worth a walk through your first time there!
  • Tracking was fantastic, family and friends can easily follow you online.
  • Pictures were plenty and available afterwards.
  • Tons of volunteers, medical staff, aid station helpers, etc.

Competition – Is there a strong field?

  • The best in the world.

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

  • This could be another blog post. Yes, you run a qualifier race to collect stones and use those stones in a lottery. The more stones you collect, the higher your odds, and you need an ITRA index score to enter, which I believe you can get from running tons of races, not just a UTMB qualifier race.
  • For lodging, Chamonix Sud area is slightly cheaper and it’s easier to walk to the Grepon bus parking lot for the shuttle.
  • Book Chamonix lodging as soon as you are in via the lottery, or even before, then cancel if you don’t get in.
  • Grocery stores are small throughout town and packed to the brim with people. If you have a car, the Carrefour in Sallanches is massive and has everything you need #protip
  • Most grocery stores are closed on Sunday or only open a few hours. Plan for that!
  • You don’t need a car here. If you fly into Geneva, book a shuttle and then it’s easy to get around the valley for free on the bus/train with a card that your lodging is supposed to give you.

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

  • Naak products, drink mix and waffles. I had wanted to try the waffles but my stomach went south before I tried anything.
  • Standard fare + cheeses! I didn’t try them but I loved that they had cheese.
  • I was also impressed how many medical people were available at aid stations and at the smaller, unmarked aid stations along the way.

Weather and typical race conditions

  • Late August in Chamonix is fairly unpredictable. Last year it snowed on the Monday of race week, so PTL and MCC started in the snow and TDS had a bitch of a start in the cold and mud as well at midnight Monday night. By Friday it was hot and sunny again for UTMB runners.
  • Be prepared with both the hot and cold kit.
  • This year was hot and we had to carry the hot weather kit, which is basically extra bottles.
  • While I was running, I didn’t think the heat was getting to me, but I think I was cooking without realizing it and my stomach had enough of it by 45k!

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

  • There’s a required gear list and for OCC, it’s pretty tame compared to CCC and UTMB, who have to carry 2 headlamps + 2 backup batteries and a whole lot of other gear.
  • Hot weather kit is also pretty tame, extra bottles and a saharan cap, which I saw maybe 1 person wearing.

Spectators – Is this a friendly course for your friends?

  • It is! There isn’t an official spot they can crew you, but they can see you at Champex Lac (7.6km), Trient (24.3km), Le Tour (40km), Argentiere (45km) and obviously the finish. They can drive to all these locations, parking is limited but can be done.
  • I wouldn’t recommend them going to Champex Lac because it’s so early on and parking is very limited.
  • If they’re going to pick two spots, Trient and Le Tour or Trient and Argentiere. Le Tour doesn’t have any aid, it’s just a spot where you hit a gondola parking lot and have to cross over to the Balcon Nord trail before heading into Argentiere.

How’s the Swag?

  • UTMB hands out finisher’s vests to OCC, CCC and UTMB finishers, and they’re usually quite nice.
  • Before I ran this I always thought it was a little silly to walk around Chamonix the day after each race and see all the finishers in their vests, their chests puffed out a little prouder, but now that I have worked my ass off to finish one of these races, I can see why it’s so special to earn that vest. Even if you’re wearing it in 80 degree weather the next day.
  • The t-shirts are hit or miss each year in terms of colors and design, last year was a nice blue one for celebrating 20 years and this year was a dull orange, not my favorite but I’ll still wear it! Hoka branded.

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

  • 5 out of 5. Absolutely worth the effort to earn the stones, put in the lottery, make the trip to Chamonix, pay up for lodging, and work your ass off around the mountain.