Mesa Marathon Race Report – David Ha

Photo: Mesa Marathon Photographer. Official Race Photo

Race: Mesa Marathon

Runner: David Ha

Race Date: 02/04/2023

Location: Mesa, AZ

Results: 3:03:55

Strava Activity Link: https://www.strava.com/activities/8504948347

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

  1. Point to point downhill course that is good for a PR or BQ attempt. The downhill is not as dramatic as the ‘Revel’ series so it does not beat you up.
  2. Seeing the sun rise in the desert.
  3. Good size marathon that is neither too big nor too small

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

  1. Aside from the beginning, which is in complete darkness the race is through residential and commercial neighborhoods.
  2. Not a lot of shade in the second half of the race, so it can get pretty warm

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

Starts before sunrise so the first 1.5 miles is in the dark. You need to pay attention to your surroundings and other runners. One runner tripped over another within the first five minutes.

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

I ran a PR by 6m25s. I stuck to the race strategy that my coach and I devised until I could not hold on at mile 24

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

Do not start too fast in the beginning even though it is downhill. Learn to run by effort/feel. Do not try to run the same pace at mile 5 and 6, where the course turns uphill because you will go back downhill for the next 12 miles.

Lessons you learned that will help you next time around

Still trying to figure how to avoid hitting a wall late in a marathon

Most important course specific knowledge to know about the race

Knowing the elevation changes of the course will help you formulate a good race strategy.

Aesthetics – Is it a pretty course?

The most aesthetic part of the course is the first several miles, which are in the dark

Difficulty – Is it a tough course?

Not a tough course, but the downhills can wreak havoc if one does not have experience running downhill

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

Very well organized from communication before the race, live stream on FB, Expo was well run, and race day logistics were very good.

Competition – Is there a strong field?

Good competition unless you are very fast or sub-elite runner. I had someone to run with the entire time.

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

Race does not sell out, but prices do increase closer to the race. They have an early bird and Black Friday discount. Although registering early may get you the best price. Hotels are easy to come by unless you want to stay one of the two hotels at the finish line

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

Standard number of aid stations. Five aid stations had GU Gel, which is different than other marathons that may only provide one. I had my own gels. The aid stations spacing between Gatorade and water could use more distance and perhaps more people handing out drinks.

Weather and typical race conditions

Starting temps in the high 40s/low 50s. Probably a 5 – 7 degree temperature difference between starting and finishing depending on the time one finishes

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

I wore a singlet, half tights, arm sleeves, and gloves at the start. They had heaters at the start line and provided gloves, arm sleeves, and a warming blanket at the expo. One can also stay on the bus to keep warm until the race starts.

I took off my glove after a mile and rolled down my arm sleeves about 75 minutes in

Spectators – Is this a friendly course for your friends?

Yes and no, plenty of areas for spectactors since it goes through residential neighborhoods, but not really since it is point to point course. Spectators may only be able to see you at a couple of locations

How’s the Swag?

Thought this was excellent. T-shirt, arm sleeves, gloves, warming blanket, good medal, printed finishers card, free full resolution race photos, personalized race video, a Mesa to BOS luggage tag for qualifiers. Although not swag, they offered free sport therapy (stretching) and massages at the finish line.

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

5/5: I recommend this race to anyone looking to run a PR or a BQ time. It is well organized. The only drawback for me is having to train through the MN winter

Franklin Mountains Trail Run 55k Race Report – Frank Fisher

Race: Franklin Mountains Trail Runs 55k

Runner: Coach Frank Fisher

Race Date: 01/21/2023

Location: El Paso, TX

Results: 6th place 9:19

Strava Activity Link: https://www.strava.com/activities/8430523651/overview

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

I loved the technical challenging nature of the course. The scenery is awesome, and I enjoyed the lowkey relaxed vibe. This was one of my more enjoyable and memorable race experiences yet.

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

Honestly, no complaints on this one.

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

There’s a few things about that race that are kind of weird. It starts when the rubber chicken goes off, though we had to have a little bit of an extra “leave already” from the RD as most were confused by the chicken. It feels super remote even though the mountain chain the course is on runs through the middle of the city of El Paso. There was an escaped fugitive running around part of the race course that the cops had to track down (helicopters and all) in the middle of the 50 mile racers. No podium awards, and the results aren’t “exact,” which might bug some people. The 55k is much, much closer to 60k than 55k.

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

Well, maybe not a highlight, but I face planted and dislocated a finger around mile 21. Despite that, I had an awesome day! This is hands down the most technical ultra I’ve run, which was really enjoyable for me. I knew it was going to be a long day so I approached it more like a 50 miler, with a focus on being efficient over speed. That strategy paid off well, and I felt great the majority of the race minus the period post crash and the last mile or so of the big climb (elevation/long climb combo were tough!). I really enjoyed being able to race in my hometown and the mountains I grew up on, such a beautiful and underrated part of the country.

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

This is a HARD course! The vast majority of it is rocky and technical with some tough climbs and tricky descents. There are sections that might make you pucker up if you’re scared of heights, lots of washouts and a few spots where some scrambling is required. Although I thought the course was well marked you do have to pay attention, and it helps to have the map handy. This is not a course for beginners. If I were the RD, I would probably have some pre-recs to race the 55k and the 50 miler. I also highly suggest reading the race manual and attending the online pre-race meeting.

Lessons you learned that will help you next time around

You really have to stay on your toes and pay attention on this course. I knew that going in, and I still crashed. I also saw a guy face plant into a prickly pear, and one other dude broke his finger too, so be careful. There are some sections in the first half of the race that you can take advantage of and open it up some.

Most important course specific knowledge to know about the race

This course starts with a hard climb in the first 1.5 miles. The next 13-14 miles are the fastest section of the course. A lot of the climbs/descents don’t look terrible on the elevation profile, but the rocky nature just slows you down. There’s only 3 aid stations throughout the 37-ish miles, so you need to be sure you have all you need when you leave the aid stations. From mile 23 to 35 there’s only a water stop and it’s around mile 26. This is also the hardest part of the course with a 3000 ft climb up to just over 7000 feet. The middle section of the big descent is slow and technical, and the footing can get difficult. That turn is also easy to miss, but there are signs. The last 1.5 miles to the finish are no joke either.

Aesthetics – Is it a pretty course?

Yes, classic desert southwest. You can see for miles from the top of the mountain with views of Texas, Mexico and even snow capped mountains in New Mexico.

Difficulty – Is it a tough course?

Yes!

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

Excellent race organization. It was a smaller race numbers wise, but very well done with a full weekend of different race options. Volunteers were fantastic, and the RD, John, was awesome.

Competition – Is there a strong field?

It’s not a big field, but it seems to attract a well experienced crowd. No elite level runners, but plenty of good runners.

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

Easy to get into, right in the middle of town so race morning is a breeze. El Paso is a big city with great food and plenty to do. It’s also very cheap!

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

Standard stuff, but as mentioned, only 3 full aid stations on the course and there’s huge gap between 2 and 3.

Weather and typical race conditions

Sunny, cold and windy. It was 22* at the race start, warmed up to low 50’s. The sun makes if feel warmer than it is till the wind picks up later in the day. You definitely need to layer up for a long day. Once the sun starts to set it gets cold quick, so an extra jacket or something would be smart.

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

One of the few courses I might recommend poles for. You definitely want some heavier lugs on your shoes that grip well on rock and loose dirt. Layer up and be ready for a 30* average temperature swing throughout the day.

Spectators – Is this a friendly course for your friends?

The start finish is in Tom Mays park which is really nice for friends and family. You can also see a lot of the finish there, but the rest of the course is hard to get to and they prefer not to have spectators.

How’s the Swag?

Cool t-shirt.

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

5 out of 5 stars!

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

Mountain Mist 50k Race Report – Lukas Burrer

Race: Mountain Mist Ultra (50k)

Runner: Lukas Burrer

Race Date: 01/28/2023

Location: Huntsville, AL

Results: 5:45:56

Strava Activity Link: https://strava.app.link/52jGc0D30wb

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

  • Beautiful trails
  • A lot of rolling hills
  • Steep climbs

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

It was very muddy and slippery

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

  • Hit my sub 6h time goal
  • Made some new friends during the run

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

First half is way easier than the second half! Pretty much all the vertical is happening during the second half

Lessons you learned that will help you next time around

I brought too much water and food. It was just extra weight I had to carry around all the time

Most important course specific knowledge to know about the race

Safe enough energy for the second half

Aesthetics – Is it a pretty course?

Yes! Some very nice and pretty trails

Difficulty – Is it a tough course?

Yes! Very steep climbs at the end

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

It was very good organized

Competition – Is there a strong field?

Yeah it’s pretty competitive

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

Sells out pretty fast

Weather and typical race conditions

Usually very cold

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

Waterproof shoes would help a lot

How’s the Swag?

It’s fun

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

5/5

Would recommend it to everyone

Fred Lebow Manhattan Half Marathon Race Report – Devora Courtney

Race: Fred Lebow Manhattan Half

Runner: Devora Courtney

Race Date: 01/22/2023

Location: Central Park, NYC

Results: 1:57:52

Strava Activity Link: https://www.strava.com/activities/8434234598

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

  1. It’s close to home (I live in the Bronx) and easy to get to.
  2. It’s hilly, but there is a considerable amount of down to balance the up.
  3. It’s a nice size (5,000) runners and pretty park scenery.

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

3 times up Harlem Hill is cruelty to runners (it used to be 2…they adjusted the course).

I don’t love races that are out and back or double loops. I like running from point A to point B with no repeats.

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

January. January is the weirdest thing about this race. Weather is unpredictable.

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

I’ve run this race a total of three times: 2018 (2:02:25 – second half ever and a 4 minute PR but not a sub 2), 2022 (2:07 – I went out too fast, was overtrained, and completely mentally and physically imploded. It set me back quite a bit and was a big impetus for me hiring a coach in the months after). This was an awful race I was really anxious about it happening again and was so happy to have run this well with an even effort thanks to Coach Gilpatrick!

What I did well: I started one corral back and went out with a slower pace team so I wouldn’t blow up mid-race. I ran an even effort for the entire race.

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

The first Harlem Hill is Mile 1. Start slower than you think you need to. It will be easier to pick up speed on the downhills after Mile 2 but if you go out too quickly you will gas out at the mid – race Harlem Hill lap.

Mentally chunk the race. I hate loops so I broke the race down into 2-3 mile segments to focus on at a time. This helped me keep going even when I got “bored” or wanted to stop.

Lessons you learned that will help you next time around

Don’t take a quick walk so close to the end (last Harlem Hill). I still was well within my goal time but need to work on giving more at the finish.

Most important course specific knowledge to know about the race

There are some rolling hills right after Harlem Hill that are challenging because they are slow and gradual inclines. Harlem Hill is the “big hill” but these subsequent hills creep up on you as well. Keep your effort up Harlem Hill and these hills similar (about two miles). Your body will thank you.

Aesthetics – Is it a pretty course?

Yes!

Difficulty – Is it a tough course?

YES.

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

NYRR races are always well – run.

Competition – Is there a strong field?

Didn’t pay attention.

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.

NYRR races tend to sell out. This one is usually available through early – mid December but you can’t just show up on race day.

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

Classic water/gatorade. There is a gel station but I bring my own. The gatorade came in handy when I reached for my second gel at Mile 9 and realized it had fallen out of my pocket. A few sips at the next aid station carried me through.

Weather and typical race conditions

Climate change is real and January is erratic in NYC. This year the conditions were PERFECT! 35 at the start and overcast skies.

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

Nothing out of the ordinary.

Spectators – Is this a friendly course for your friends?

Yes. It’s not a crowded race so you can really spectate anywhere on the course.

How’s the Swag?

I love beanies and I run in them all the time in the winter. I don’t really care about medals but am happy to accept one always.

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

4/5 stars. It is overall a challenging course and when you run it well, you will feel a wonderful sense of accomplishment. The 4 stars are due to difficulty of the course (3 Harlem Hills is just mean) and unpredictability of the weather. It also took me a long time to sub – 2 this race. Everything else is great!

Frost Eagle Trail Run 5 Mile Race Report – Brandon Tower

Race: Frost Eagle Trail Run – 5 Miles

Runner: Brandon Tower

Race Date: 01/21/2023

Location: Soaring Eagle Regional Park, Sammamish, WA

Results: 33:15 – 3rd Place

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

  • For a trail course, its a good mix of flats and rollers. Nothing so steep that you had to walk, but it had enough variety to keep it interesting and true to trail racing. It was very technical (roots and rocks) but I think that made the course more fun, not less
  • Very well marked course. Even though it’s got a lot of twists and turns, following the course was really easy (although I almost made a wrong turn at the very end before I was saved by some kind spectators!)
  • Easy logistics. Not much more than driving to the park, grabbing a bib, and running. The porter-potty to runner ratio was also great

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

Limited parking. For those running the 5 mile race (which starts later) the only parking is along the road. I was one of the first there for the 5 mile race, and I was about a quarter mile away from the start line. Many others looked like they were parked more than half a mile away from the start. Not a huge deal, but if you need things pre-race that you want locked in your car before the race starts, your trip to the car could be something you have to build into the warm up

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

The podium prize is a coffee mug

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

The technical nature of the course creates a different athletic challenge than you’d get running a classic road race. I think this made it a lot of fun! While there were a number of tripping hazards, if you enjoy trail running, I think this is a great course

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

There’s a lot of tight singletrack. If you need to pass another runner, it might require some tactical maneuvering to do so safely and efficiently.

If the course is dry, the ground pretty well packed. I saw at least one runner using the Nike Vaporflys, and they didn’t seem to have any issues with traction. I used a heavy tread shoe myself though

Lessons you learned that will help you next time around

Should have paced myself better. I tried to hang with the eventual winner for too long, and I paid for it in the back-half of the race.

Most important course specific knowledge to know about the race

Keep an eye out for roots and rocks.

Also, the tree cover definitely messes with the GPS watch. The Strava posts I saw all had different distances for the 5 mile course, so the distance/pace monitor isn’t going to be reliable. This became tricky at the end. I had to make a turn towards the end, where one direction went to the finish, and the other took you back out. I thought I still had another quarter-mile to go, so I almost took the wrong direction. Fortunately, some spectators got me going the right way!

Aesthetics – Is it a pretty course?

Classic forest/wood trail run. The trail is well-kept and scenic

Difficulty – Is it a tough course?

Not especially. The course has some short rollers, but it feels mostly flat by trail standards.

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

This group knew what they were doing. Course was well marked, things ran on time, and the experience was smooth.

Competition – Is there a strong field?

It’s a smaller race, probably only 200-300 for both the 5 mile and half marathon. There were some strong runners out there, but its not as deep as other marquee events.

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.

About as easy as it gets. Sign up online, show up on race day, and run. If you’re local, this is a simple one.

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

Aid stations were available out on the course. The course is a figure 8, done twice for the half marathon. The aid station is at the 8’s intersection, so you have plenty of opportunities to get aid if you’re looking for it.

Weather and typical race conditions

It’s a late January race, so it’s colder. I missed any rain, but if it had been wet, the course would have been a lot slower.

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

Nothing special. There’s a tent where you can keep a bag of dry clothes for when the race is done.

Spectators – Is this a friendly course for your friends?

There’s a few places you could post up near the beginning/end of the course.

How’s the Swag?

T-shirts are an additional cost.

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

Pretty close to 5 out of 5. Not many areas they could improve on. Race is a lot of fun and very well organized.

Coldwater Rumble 20 Miler Race Report – Erica Kollen

Race: Coldwater Rumble 20 mile

Runner: Erica Kollen

Race Date: 01/14/2023

Location: Goodyear AZ, Estrella Mountains

Results: 4:35 6th in age group

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

The event was Aravaipa run, so it was very well organized and the trail markings were fantastic. The camaraderie on the course was very nice, everyone cheering each other on, on this very challenging course. It was nice having 30 min between each race category, so no big crowds on the trail at any time. I also liked the shape of the route..lol.. No out and backs. Large loop.

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

The course is a 20 mile loop. All start clockwise. The 100 mile and 52 mile categories change loop direction each time. I ran the 20 mile. So at mile 13, the elite of the 100 and 52 were now running into my direction. The trail was very narrow and rocky, so we needed to move off to the side, many times, to allow the elite to pass. It was hard for me to get my groove back! There was a 3 mile section (mile 12.5-15.5) that was nothing but thick beach sand, which caused some cramping. There wasn’t a whole lot of trail where you could run without the challenge of lots of boulders, sand, or going up/down steep washes.

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

There was on spot on the race, only this one, where there were huge chunks of quartz rock. Looked like heaps of snow! I thought I was hallucinating seeing it from a distance. I wish I had taken a photo.

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

As much as I hated the challenge, I loved the challenge. It was, by far, the most technical race I have done and I felt so proud when I finished. I had signed up for this last minute. I couldn’t sleep, so was on instagram and saw aravaipa post it is the last night to sign up online for this race. I asked my coach and he said to go for it, so I did! Aravaipa caters to vegan runners, offering chickpea salad sandwiches, vegan quesadillas, amongst many other choices. I met some new friends out there and enjoyed the after party/beer garden/music.

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

I am not even near far from being elite..haha. My recommendation for someone who wants to finish this without too much injury would be to train running in sand, thick sand. I had never done that and got bad foot cramps. WEAR GAITERS to avoid the sand piling in your shoes. No need to carry a whole lot of fuel on this one. No super long distances between aid stations (3.4-7miles) Hiking poles will only add extra weight to your pack.. there is no area where they would come in handy. This is a cupless event, so you need to carry your own cup if you want gnarly fuel/electrolyte drink at aid stations. Aravaipa sells collapsable cups.

Lessons you learned that will help you next time around

I’m learning to pace myself better. As my coach, Tom Scott, said. “If I don’t feel I could run up this hill at mile 20, don’t try to run up it at mile 1”, power hiking is so beneficial and saved me on this one.

Most important course specific knowledge to know about the race

Just be prepared for very steep climbs/descents, sand, narrow trails and very rocky terrain in many areas. Saying that though, the AZ desert is beautiful, but I recommend, if you are a beginner or clumsy, only look up if standing still…

Aesthetics – Is it a pretty course?

The AZ mountains are beautiful. Lots of cacti and this route offered quartz rock, which the estrellas are known for.

Difficulty – Is it a tough course?

This is a very tough course, which even the elite agree. I am very glad I did it, but can’t say I’d do it again.

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

Aravaipa races are always so well organized. This year, they had a lot of volunteers cancel and were in need of help at aid stations, which was difficult to get due to the expected rain. They still managed to keep it all together.

Competition – Is there a strong field?

Not sure how to answer this. It doesn’t feel like anyone is really competing with anyone, other than themselves. But those placing in top 5 may feel different.

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

Very easy to register, as I did last minute, but gets very expensive the longer you wait. And, the later you register, you are not guaranteed a race shirt.

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

As mentioned earlier, lots of food at all aid stations. Gnarly Fuel H20 and electrolyte drink, as well as soda/water.

Weather and typical race conditions

You never know what you will get in AZ. This year was perfect. 46 at start, high of 50’s. I heard one year was in high 80’s. The 100 milers unfortunately had rain overnight.

Spectators – Is this a friendly course for your friends?

No spectators on course.

How’s the Swag?

Nice T shirt this year and wine tumbler looking glass mug for finishers. The elite get buckles and trophies, I believe.

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

This was not my favorite race. I give 5 stars to aravaipa, but 2-3 for this course.

Dopey Challenge Race Report – Lydia Schrandt

Race: Dopey Challenge

Runner: Lydia Schrandt

Race Date: 01/05/2023

Location: Orlando, Florida

Results: Finished!

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

  1. Getting to run down Main Street and through the castle when it’s all lit up in the early morning hours — it really is magical.
  2. All the nostalgic Disney tunes along the course.
  3. The costumes. More than half of participants dress up, and some of the outfits are amazingly creative.

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

Running Dopey means waking up at around 2:30am for four days in a row and spending a fair amount of time waiting in the Epcot parking lot and walking a couple of miles to the corrals before the races even begin. It’s not necessarily a bad thing, just part of the experience that’s worth being aware of.

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

If you’re not too fast, you can hop on rides during the marathon. I was able to ride Expedition Everest, Tower of Terror, Rockin’ Rollercoaster, and Test Track while racing. The cast members were all wonderful and let runners go in the single rider or lightening lane to get on and off rides more quickly. You’ll also find character photo ops throughout the course, and it’s pretty common to buy a drink or a snack in Epcot to carry across the finish line. At Disney Races, it’s better to go for a DPR (Disney PR), which means a slower time because you took advantage of the on-course fun. Some runners even compete to see how much they can cram in without getting swept. This year, one guy rode eight rides and had a sit-down breakfast at a restaurant along the course while still finishing within the time limit.

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

I got to run the 10k with my dad and the half marathon with my brother (his first), which was fun. Getting on a rollercoaster in the middle of a race was certainly a highlight as well.

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

If you want to DPR by taking advantage of rides/food/character stops, join the Ultimate Dopey Challenge Facebook group. The administrator knows all the ins and outs and gives great advice about where you need to be when to maximize course fun. I found it helpful to stay on property, as then you can take advantage of race buses to and from the start line. I’d rather drag myself onto a bus at 3am than have to drive in and deal with race day traffic. I also spent some time in the parks each day after the race. I think that helped keep my legs feeling loose despite the accumulated miles.

Lessons you learned that will help you next time around

I ended up spending about an hour waiting in the corrals each morning, and two mornings were pretty chilly. I packed throw-away sweats (Disney collects and donates these) as well as mylar blankets, but I was jealous of runners who brought cushions from the dollar store to sit on. The pavement was cold!

Most important course specific knowledge to know about the race

These races attract runners of all ages and abilities, and since it goes through the parks, it can be narrow and crowded at some points. Expect for the first couple of miles to be a bit slow. If you want the best race photos, keep an eye out for the course photographers sitting in little green tents to either side of the course.

Aesthetics – Is it a pretty course?

The portions between parks are not particularly scenic, but Disney does a good job of making up for it with entertainment, including live music, big screens showing movie clips, and stops for character photos. Running through the parks is pretty fun.

Difficulty – Is it a tough course?

No. It’s mostly pancake flat with the exception of a few overpasses. There are some sections that are not well lit, and it can get congested at times.

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

Yes, Disney does their thing, and they do it well. The volunteers are top notch, as well.

Competition – Is there a strong field?

It’s a pretty big field, with some 16,000 participants in the marathon. The marathon winner this year finished in 2:26:51.

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

Registration typically takes place in the spring for the next January race weekend. In recent years, the races have sold out in a matter of minutes. While the race organization is excellent, the registration experience is often frustrating. I ended up waiting in the virtual queue for nearly four hours before they managed to get the site working and open registration. If you get a spot, it’s a good idea to book your hotel right away, especially if you’re planning to stay at a Disney hotel. The races tend to happen on the first weekend in January, so you’re competing with New Year crowds. Florida schools are sometimes still off, as well.

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

Typically water and Powerade every 1.5 miles. There were two spots on the course with bananas, two with sports beans, and one place giving out dark chocolate. The medical tents are also well stocked. Volunteers there are ready with biofreeze and popsicle sticks with vasaline on them.

Weather and typical race conditions

It’s highly variable. It was in the 70s and humid for the 5k and 47 degrees for the half. We had 54-degree temperatures at the start of the marathon, but by the end, it was well into the 70s. Prepare for anything!

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

It’s Disney, so have fun with it.

Spectators – Is this a friendly course for your friends?

Friends and family have several options for places to cheer you on, including along Main Street in the Magic Kingdom before it opens. The finish line is in the Epcot parking lot and typically has seating.

How’s the Swag?

Usually pretty awesome. For the Dopey challenge, you get medals for each of the four races, plus a medal for the Goofy Challenge (half and full) and a medal for the Dopey Challenge. You also get six shirts, typically long-sleeved and made of a technical material.

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

9/10, particularly if Disney holds any nostalgia for you. It’s a race experience you really won’t find anywhere else.

Hoka Bandera 25k Race Report – Frank Fisher

Race: Hoka Bandera Endurance Event 25k

Runner: Coach Frank Fisher

Race Date: 01/08/2023

Location: Bandera, TX

Results: 18th, 2:26:31

Strava Activity Link: https://www.strava.com/activities/8360705673/overview

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

It’s a super cool weekend with the 100k being a Golden Ticket race, so the vibes are fantastic! I really liked the course; challenging, technical but still fun and runnable. It’s fairly big for a trail race so lots of good competition close to home for me.

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

Parking was not great, but not the worst. Other than that, I didn’t have any issues.

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

We have this super fun plant here in central Texas called the sotol. It’s like if you sent an aloe plant to spend the summer in hell and it came back angry and dehydrated with lots of tiny razor sharp teeth. The course is covered in these plants, and they’re almost impossible to miss while you’re running. At the same time they don’t really hurt when you run through them, you’ll just have a these tiny little cuts on your legs at the end of the day.

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

This was more of a hard training run for me, so not an ‘A’ race. My goal was to have a good strong run and beat my legs up a bit, so in the words of GW, “Mission accomplished!” I managed my effort really well, stayed on top of nutrition and hydration and had a solid race start to finish. The climbs and descents were strong, I handled the technical portions well, and came out unscathed (besides aforementioned minor scratches). I also wanted to stick my nose in it a little earlier in the race and ‘race it’, which I did, just so happened to be a really fast year.

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

Don’t worry about the sotol. The climbs are punchy but short. Shoe choice is worth considering. You’ll want something with some heavier lugs and a rock plate, or lots of cushion to protect your feet. I did slip a fair bit, but lots of dry rocky sections with loose dirt, and also a good amount of bare rock on the downhills which can also be slick for some outsole compounds.

Lessons you learned that will help you next time around

Arrive a little earlier for better parking. The course is tough, but not scary tough. It’s very runnable so don’t be afraid to attack the front section a little harder.

Most important course specific knowledge to know about the race

Lots of rocks, but if you stay focused and go it’s not as slow as it looks. The first 7.5 miles are the most technical and slower part of the course, which is also where most of the vert comes in as you go up and down 3 large hills. It gets fast after that till the last climb around mile 13.5 which is probably the steepest and rockiest climb of the whole course, but it’s super short and only takes a 1-2 minutes. It pitches down real quick to a short technical descent and then you can hammer home the last 1.5 miles.

Aesthetics – Is it a pretty course?

Yes, this is a very pretty part of Texas. Quintessential Hill Country with a number of really nice views along the course.

Difficulty – Is it a tough course?

Yes. If Courtney Dauwalter says it’s tough, I think it’s tough. Although it doesn’t have a ton of vert, the technicality and punchy ups and downs make it a challenge. The conditions can certainly add to it too.

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

Very well done! Tejas Trails kills it.

Competition – Is there a strong field?

Yes! Lots of super fast regional folks as well as out of state peeps. I was impressed with how fast this race was. My time would normally be top 10, so this was an extra fast year. It made it lots of fun though, and some tight racing all the way through.

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

Easy to get into, but it is a big weekend event that’s in a remote part of Texas so not a lot of hotels/lodging near the race course. There is camping around the start line. San Antonio and Kerrville are also both around an hour drive.

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

The 50k goes on at the same time as the 25k on Sunday, so well stocked aid stations with lots of volunteers. I didn’t stop so not totally sure what’s there, but given the size of the event I would expect a good spread.

Weather and typical race conditions

It’s Texas in the “winter”… It could be 75* and 99% humidity with some showers like it was for the 100k on Saturday, or it could be 55* clear and sunny like it was the next day for us.

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

Other than shoes like I mentioned above, not really. Aids are close enough to not worry about having to carry a lot of water. Some people wore longer shorts or tights to protect their thighs from the sotol, but I don’t think it’s that bad.

Spectators – Is this a friendly course for your friends?

Yep. Really easy access for spectators. They do charge for non-racers to enter the state park, but the way the course is setup it’s easy to get around. Plenty of people cheering around the course.

How’s the Swag?

Nice long sleeve T-shirt. Cool awards for podium peeps, some sotol style sculptures, buckles for the 100k.

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

5 out of 5. Highly recommend the 25k for anyone looking for a good race in the winter. I think I’ll come back for the 50k next year. Of course, the 100k is a Golden Ticket race and Western States qualifier. Probably one of the better options to get the WS qualifier for those of in the Texas and southwest regions.

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

Running at Elevation: Will an Altitude Tent Help You Prepare?

with Coach Dandelion Dilluvio-Scott

In the spring of 2022, I was preparing to move from the Puget Sound Region of Washington State to the  foothills of the Wind River Range in Wyoming in early fall. I was, of course, caught up in important moving preparation activities like panicking that all our stuff wouldn’t fit into the truck. In between trips to the dump in an effort to purge and ensure everything would indeed fit in the truck, I found myself pondering how my body would react to the long-term change in altitude. As a mountain athlete living in Washington, I spent a respectable amount of time at elevations between 6,000-14,000 feet. Despite this regular exposure I was never truly acclimated to high elevation. In Jason Koop’s book Training Essentials  for Ultrarunning- Second Edition he notes that true adaptation takes 2-4 weeks of continuous exposure to achieve. Being that my time in the high mountains leading up to the move would be limited mostly to  weekend adventure runs and mountaineering excursions I was certainly not going to meet the dosage requirement. This posed a problem for two reasons. One, feeling sluggish for up to a month upon arriving in the Wind River Range seemed like the opposite of delightful. Two, I wanted to race the Run the Red Desert 100k a week after my arrival to Wyoming. After contemplation and research, I decided that the best option to solve this conundrum was to deploy the use of an Altitude Tent. 

Acclimating with at Altitude Tent: A Brief Review of the Science 

An altitude tent allows an athlete to acclimate through normobaric hypoxia exposure. More simply, this means replicated altitude. When you are standing on top of a summit like Grand Teton, there is a lack of oxygen density. Therefore, oxygen availability to the body is limited as a result of low air pressure. To  imitate this environment an altitude tent lowers the concentration of oxygen using a generator/pump  device that removes some oxygen from inside the tent chamber and replaces it with nitrogen while the air pressure remains unchanged. 

In the end, normobaric hypoxia exposure will elicit the same body response and adaptations as  hypobaric hypoxia exposure (ie: standing on the summit of Grand Teton). In either scenario, long term  exposure to either real or “fake” altitude will cause the body to go through a series of changes in  response to the decreased oxygen availability. In the short term, ventilation or breathing will increase  and a person may experience increased fluid loss leading to dehydration. As time goes on the body will begin to acclimate and increase the production of red blood cells and capillaries. Ultimately this allows  the body to transport more oxygen and, therefore, somewhat counterbalance the lack of available  oxygen at altitude.  

Is an Altitude Tent Right for you? 

A quick review of the section above might lead you to believe that an altitude tent is an ideal  contraption. It sounds like the perfect solution for an athlete preparing for a high elevation race without  the luxury of arriving at the destination with enough time to acclimate via hypobaric hypoxia exposure. 

However, one should proceed with caution when choosing to utilize an altitude tent as part of race  preparation. Altitude tents are not without flaws and, sometimes, these imperfections can offset any  benefit they might otherwise introduce to your training regimen. Take these items into consideration before you click the “place order” button:  

Considerations: 

  1. It Ain’t Cheap: Altitude tent setups can cost upwards of $2,000. It is not a small gadget that you  buy on a whim. This is an investment! Therefore, be sure to do your homework both by reading  further in this article and doing some additional research. Many altitude tent companies offer  tent rentals and some even have a rent-to-buy option. I highly recommend taking the rental  route if available so you can test the product and find out if it will fit in your training and lifestyle  needs.  
  2. Higher is not Better: Some companies sell a diverse selection of generators with different max  altitude levels. For running purposes, a system that can reach 10,000ft will suffice. Sleeping in an  environment above this level will not harm you, but there is no added benefit as described in Jason Koop’s book Training Essentials for Ultrarunning- Second Edition. 
  3. Humidity and Heat: You are effectively sleeping in a (mostly) plastic bubble with very little  ventilation. Sooner or later the confines of the tent will begin to feel like a steam sauna complete  with humidity. Of course, with humidity comes condensation. In a dry climate condensation will  simply come in the form of minor dampness on the inner tent walls. However, in a high humidity  atmosphere the condensation can accumulate to the point where you get rained on every time you roll over in your sleep and happen to touch the tent walls! To combat these unpleasantries you may need to invest in a mattress cooling system on top of the already pricy altitude tent in order to get a good night’s rest and properly recover. 
  4. The Ruckus: There are two noise making mechanisms associated with a tent setup: The pump and the generator. The generator’s motor emits a somewhat loud humming sound throughout the night. To some this is white noise and not an issue. Others will find the constant drone irritating making it impossible to fall asleep. The pump action of the mechanism can cause  further disturbance. A tube runs from the generator into the tent to regulate the oxygen. With each pump there is a puff of air that makes a sound akin to a St. Bernard breathing very heavily in your ear. Again, this is a non-issue for some and a huge concern for others.  
  5. Time & Daily Elevation: You’ll recall from the first paragraph that it takes 2-4 weeks for an athlete to acclimate while living at high elevation 24/7. The altitude tent will only be used during sleep which amounts to 7-10 hours per night for most folks. Once you leave the tent any adaptation gains are compromised. Jason Koop notes in his book, Training Essentials for Ultrarunning- Second Edition, that there is no official protocol for how many nights one needs to use an altitude tent to achieve full acclimation. Furthermore, no one fully understands how the daytime elevation of the athlete affects the speed of acclimazation or the tent’s effectiveness overall for that matter. For example, a person living at 500ft will likely respond differently sleeping in an altitude tent than a person spending their daytime hours at 6,000ft. Therefore, any regimen you set will mostly be trial and error and not based wholly on science.  
  6. Your Partner: If you sleep with a partner their sleep patterns and tendencies will need to be taken into account in addition to your own. Perhaps you’re unbothered by noises, but the sound of the pump will keep your partner up all night glaring at you in disdain. Or, more simply, maybe your partner doesn’t like the idea of sleeping in the confines of a tent regardless. In short, talk to your partner before committing to a tent! 

My Experience with An Altitude Tent  

Circling back to spring 2022… I considered each available brand when I made the decision to use an  altitude to prepare for both training regularly at high elevations and Run the Red Desert 100k.  Ultimately, I settled on renting (and later purchasing) the MountainAir Complete System Automatically  Controlled Altitude Tent. This particular model provided mitigation measures to soften (not eliminate)  the inherent issues of altitude tents. My detailed review of the tent can be found here.  

It’s not recommended that you immediately set the tent to 10,000ft on your first night. It is best to  slowly “climb” the mountain. I set the tent to 5,000ft to start with the plan of increasing the vert by  500ft every night until reaching 10,000ft. This ascent rate was a bit too hasty and sleep quality was inhibited so I dialed it back and added 500ft every 3-4 nights.

For about two weeks I noticed myself breathing rapidly while in the tent and I could absolutely tell when I zipped the door shut that the concentration of oxygen differed from that just beyond the confines of the tent chamber. I did not notice any difference in my sleep patterns or recovery. Meanwhile my husband was unable to sleep well in the tent regardless of the elevation setting and began spending the night on the couch while I continued my acclimation process in the tent. I’m lucky he was so patient while I experimented with the tent and we have since worked out a schedule with tent use frequency so we don’t need to sleep separately every night! It took about 4 weeks of using the tent on weeknights for my breathing to even out and to not notice a  difference in the air within the interior versus exterior of the tent.

As there is no protocol for altitude tent dosage, I simply planned on using the tent nearly every night whenI wasn’t sleeping at natural elevation in the mountains. I followed this strategy diligently right up until the 90+ degree days of summer arrived. At this temperature the air conditioner, a fan inside the tent and our newly acquired mattress cooling system combined couldn’t bring the climate inside the tent to equilibrium. On those nights I’d wake up covered in sweat and hastily unzip the tent doors as condensation fell from the ceiling creating a not a no so pleasant midnight drizzle. I learned after a few nights of this fiasco that when the external temperature verged on sweltering it was best to just sleep with the tent doors open and the generator silent. By this time, I’d spent nearly 3.5 months sleeping in the tent with little interruption. I theorized that my body was acclimated well enough that taking a few days off here and there would not cause a significant decline in adaptation so long as I slept in it 2-3 nights a week and spent weekends at naturally high elevations. 

In August,  I decided to attempt an adventure run up and down Mount Rainier in a day. I had summited the 14,411ft glaciated volcano traditional style several times prior to this excursion. During those previous ascents I experienced some version of sluggishness and/or nausea on the upper reaches of the climb  and wondered if and how sleeping in the altitude tent would affect my performance  on this car-to-car adventure. The verdict? I set PR after PR on this ascent of Rainier. Part of this was attributed to increased overall fitness since my last ascent and completing the climb using lite/and fast methods (trail runners and vests instead of mountaineering boots and 60lb packs for example). However, even though I definitely felt the altitude as I ascended, my pace did not turn into a sluggish trudge nor did I feel any hint of nausea. Instead, my steps merely slowed a bit as I continued upward at a steady pace to the summit. I have no way to measure what percent of the performance increase was accredited to the use of a tent. However, I believe it did play a factor.  

A month later I found myself at 7,440ft at the start line of Run the Red Desert 100k. It had been about 12 days since I last slept in the altitude tent as it was still packed in a box and that box was likely  somewhere at the very bottom of the giant pile of boxes in our living room. However, I’d spent the last week living at 5,500ft and training on trails at 7,500-8,000ft. When I stepped off the start line at Run the Red Desert 100k I felt normal. The altitude was a none-issue for me during the race and, in fact, it was my best race performance to date. Again, I do not know what percentage of my performance was  fitness-based v. acclimation-based. I can say that I chatted with several racers from lower elevations  who were very fit, but struggling with the altitude on various levels. In my opinion, using the altitude  tent in conjunction with training at altitudes above 6,000ft at least once a week in the months leading  up to Run the Red Desert 100k played a role in enhancing my performance.  

The experience and conclusion I described above is just that: my experience and my conclusion. It is not a scientific study using proper procedures, a large sample of athletes or control groups. You may have a completely different experience using the altitude tent. However, I hope that my story provides insight to athletes considering the use of this piece of specialized equipment as part of their race preparation. As for me, I continue to use the tent as part of my training and will remain doing so as long as it doesn’t impact my sleep quality and recovery. Happy acclimating!

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

Ultra-Trail Koscuiszko 100 Mile Race Report – Tom Scott

Race: Ultra-Trail Koscuiszko 100 Mile

Runner: Coach Tom Scott

Race Date: 12/16/2022

Location: Thredbo Ski Resort, Australia

Results: 8th overall

Strava Activity Link: https://www.strava.com/activities/8255184946

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

  1. The location! The Australian snowy mountains are so beautiful in the summer (even when it snows)
  2. The community – this was a small race by UTMB standards (the race is part of the UTMB world series) and everyone was so nice and supportive
  3. The organisation – despite last minute course changes due to snow, everything was super organised and the race was very well run. The aid stations were frequent and very well stocked.

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

Due to the last-minute course changes, there were some extra road kilometers which weren’t as much fun.

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

Due to some recent flooding there were two kayak crossings! We had to paddle approx. 70m to get across a small waterbody, twice!

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

The highlight was definitely running in the snow, and it was up to 1 foot deep at the high point of the course (about 15km in).

Despite it being my first miler, I executed and paced the race really well. This allowed me to work my way into the top 10 and finish several hours ahead of where I was expecting.

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

Due to the high elevation at the start, the second half of the course profile looks really flat – but its not! There are plenty of undulating single tracks around Lake Jindabyne, and the Thredbo Valley Trail between the Trout Hatchery and Bullocks Flat aid stations is very tough!

Most important course specific knowledge to know about the race

Be prepared for some slow miles along the TVT (Thredbo Valley Trail) towards the end of the race.

Aesthetics – Is it a pretty course?

The course is absolutely stunning – especially the first half of the course where you are running through the Snowy Mountains alpine area.

Difficulty – Is it a tough course?

The original course appears pretty tough with lots of big climbs in the early part of the race. This years course was a little easier with less elevation.

Competition – Is there a strong field?

Despite the small field there were some elite international level runners, which is to be expected for a UTMB World Series race.

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

The race starts in the Thredbo ski resort, so its best to book accomodation early before it gets busy and expensive. You can stay elsewhere but there will just be a longer drive to get to the start.

Weather and typical race conditions

Weather can be highly variable! This year it was snowing and freezing cold at the start, but being in the middle of summer it could also be +35 degrees.

Spectators – Is this a friendly course for your friends?

Most of the course is pretty remote and not accessible, but the aid stations are large with plenty of parking. The race also runs through Jindabyne where there is plenty of space for spectators to follow the race for about 10km

How’s the Swag?

Excellent – t-shirt, towel, medal and special finishers gift which was a really cool compass!

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

5 out of 5

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

The Fall 50 Race Report – Zach Ziesemer

Race: The Fall 50

Runner: Coach Zach Ziesemer

Race Date: 10/22/2022

Location: Door County, WI

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

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

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

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

brian comer running coach

What is Base Building for Runners with Coach Brian Comer

What is Base Building?

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

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

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

Key Considerations

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

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

How Long Should I Base Build?

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

What does it all mean?

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

brian comer running coach

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

Variations on the 20 Minute Tempo and Why it Matters

The Burn Is Real

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

It All Starts With Energy Demand

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

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

Variety Is The Spice of Life

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

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

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

Caveats and Tips

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

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

Now Let’s Have Some Fun!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Photo: Syracuse Half Marathon

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

Jingle All the Way 15k Race Report – Kristen Hodsdon

Race: Jingle All the Way 15K

Runner: Kristen Hodsdon

Race Date: 12/11/2022

Location: Washington, DC

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

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

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

Dress up! Wear your beanie!

Spectators – Is this a friendly course for your friends?

Yes!

How’s the Swag?

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

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

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

Pomona Holiday 10k Race Report – Julien Luebbers

Race: Pomona Holiday 10K

Runner: Julien Luebbers

Race Date: 12/10/2022

Location: Pomona, CA

Results: 37:27

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

Quick course, great temperatures, and nice people.

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

Lots of dreary concrete.

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

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

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

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

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

Bring gloves when it’s cold.

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

Not at all.

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

Yes! Very professional.

Competition – Is there a strong field?

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

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

Very easy logistically speaking. Pretty small race.

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

Standard!

Weather and typical race conditions

Chilly dry morning.

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

Gloves! Road race shoes.

Spectators – Is this a friendly course for your friends?

Yeah! 2 loops means twice as much friends.

How’s the Swag?

Cool fake xmas sweater.

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

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

McDowell Mountain Frenzy 50k Race Report – Renee Gale

Race: McDowell Mountain Frenzy 50k

Runner: Renee Gale

Race Date: 12/03/2022

Location: McDowell Mountain Regional Park, Arizona

Results: 125 Overall, 1st AG

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

Weather and typical race conditions

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

How’s the Swag?

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

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

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

McDowell Mountain Frenzy Race Report – Georgia Porter

Race: McDowell Mountain Frenzy

Runner: Coach Georgia Porter

Race Date: 12/03/2022

Location: Phoenix, Arizona

Results: 1st Female, CR

Photo Credit: @spiritofdylan

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

No special gear needed for this one.

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

Two enthusiastic thumbs up!

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

CIM Marathon Race Report – Ava Sorell

Race: California International Marathon

Runner: Ava Sorell

Race Date: 12/04/2022

Location: Sacramento, CA

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

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

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

Start line bathrooms are a clusterf***

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

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

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

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

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

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

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

Most important course specific knowledge to know about the race

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

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Spectators – Is this a friendly course for your friends?

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

Seattle Ghost Marathon HM Race Report – Brandon Tower

Race: Seattle Ghost (Half Marathon Distance)

Runner: Brandon Tower

Race Date: 11/26/2022

Location: Seward Park, Seattle

Results: 1st Place

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

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

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

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

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

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

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

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

Competition – Is there a strong field?

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

CIM Race Report – Jarrod Ottman

Race: California International Marathon

Runner: Jarrod Ottman

Race Date: 12/04/2022

Location: Sacramento, California

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Aesthetics – Is it a pretty course?

It was a great course! A lot of spectators.

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

It was organized.

Competition – Is there a strong field?

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

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

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

Weather and typical race conditions

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

Spectators – Is this a friendly course for your friends?

Very friendly spectator course.

How’s the Swag?

Cool shirts nice medals and small and decent post race jacket

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

5!