Team RunRunner Jenny Windham finishing the Big Sur Marathon. PC: Marathon Foto
3 Bests – What aspects of the race did you like the most?
Course support
Race organization
Proximity of events: The expo, pub run, shakeout run, etc, were all conveniently located, ideal for when you travel to a race and don’t have a car.
Not so much – Aspects of the race that didn’t do it for you
There was a long wait in the cold before start.
The Big Sur Marathon cutoff time could be longer, because many runners were unable to finish. (Due to permitting and road closures, the time cutoff for the marathon is 6 hours, the equivalent of running 13:45 minutes-per-mile for the marathon.)
Road camber slant was noticeable.
Map of the Big Sur Marathon course. PC: Big Sur Marathon official website
Weird factor – What’s the weirdest thing about this race?
More unique than weird: there were Taiko drummers halfway up the climb to Hurricane Point, a pianist at Bixby Bridge, belly dancers near mile 24 and much more! Local musical groups provide entertainment throughout the course and at the finish.
Highlights of your race – What did you do well and enjoy about your race in particular?
The whole event was a highlight: absolutely wonderful scenery, great organization and pre-race communication, awesome pacers and event MC!
Lessons for others – Share your pro-tips on the race to help the next runner
Pre-race: I packed extra snacks for the pre-race wait, as well as clothing I could leave there for donation. I also bought a $5 stuffed animal at Walgreens in town beforehand, which helped make the bus seat more comfortable with the seatbelt digging into my back. It also was something soft, dry and warm to sit on to conserve energy before race start. Many runners brought trash bags or emergency ponchos.
Post-race: It’s important to plan ahead for finisher village meetups with spectators. There is no cell service and lots of traffic, so I would include a change of clothes in your drop bag to change into after in case you have a wait to find family/friends or get back to your hotel etc.
Lessons you learned that will help you next time around
I am a back-of-the-pack pace, and felt the stress of the tight 6-hour time cutoff. In future, I would likely do a shorter distance to reduce this stress and increase enjoyment of the run and scenery. Thankfully, we had a great pace group that helped each other keep up, but it was a lot more miles pushing the pace than I’ve ever had to do. This was my 11th marathon, and most difficult by far.
Most important course specific knowledge to know about the race
There was some information about the road being cambered/slanted, but it did not indicate it would be just about the entirety of the race. Fortunately, the climb up to Hurricane Point was not as daunting as reported, but we also did not have intense winds. We DID have rain just about the entire course, so be prepared with layers and mental strength!
Aesthetics – Is it a pretty course?
Yes, one of the most scenic in the world! From Redwoods, to pastoral sights, to rugged ocean views.
Difficulty – Is it a tough course?
Yes, the cambered roads and constant hills make for a very challenging course. Although I was aware there would be many hills, I did not fully realize just how many. Mile 25 greeted us with a final hill, so we had to really push the pace in order to make the cutoff. I finished with just 9 min to spare. There was a SAG vehicle in view from mile 10 on.
The Big Sur Marathon course profile. PC: Big Sur Marathon official website
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 with plenty of race support and volunteers. They were amazing and energetic, even calling out our names from our bibs.
Competition – Is there a strong field?
Yes, the Big Sur Marathon had 3 corrals to divide the competition: fastest runners in corral A, then B, and finally C (my corral).
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 Big Sur Marathon is not the easiest or the hardest to get into. There is a lottery entry, with VIP or charity options as well.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Very frequent aid stations (about every 2 miles) stocked with plenty of water, Nuun hydration, GU energy gels, and even oranges and strawberries. There were plenty of port-a-potties and medical aid along the course.
Weather and typical race conditions
The weather is typically on the cooler side, 45-60 degrees, and can range from overcast/foggy to sunny. For instance, this year we had light rain the entire way.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I wore a running vest to hold additional snacks/fuel/pickle juice in the hydration space, and carried a collapsible water bottle that was easy to fill at water stations, or I could just grab a cup of water.
Spectacular views of mile 13.
Spectators – Is this a friendly course for your friends?
No, due to the remote area, there is no space for spectator driving or parking. They are limited to the finish area.
How’s the Swag?
The finisher tee was nice: long sleeved, sustainable dry-wicking material with a nice scenic image on the back. In addition, the medal was also nice and unique. The Expo was a decent size, not too small or big.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5 out of 5 stars! Above all, as the description says, do not attempt the full marathon as your first one, and do not underestimate the hills. If you are near the back of the pack, I would suggest opting for one of the shorter distances or relay. Great to say I finished, and wonderful destination race taking in the sights. The Big Sur Marathon was a bucket list race of mine!
Jenny Windham is a coach with Team RunRun based in Bigfork, MT. Jenny is both a running coach and personal trainer, so she’s familiar with incorporating additional exercises into run training to get you started with your first race or aiming towards your next PR.
3 Bests – What aspects of the race did you like the most?
Community: I love that the community is building for this race. Some more local ultra runners are getting out to it and it’s start to feel like a party.
Race Director: The RD Jason Mabe is fantastic. He is there the entire time. He’s supportive and engaged and logistically that are no issues.
Time of year: It’s such a great early spring event. The weather is always up in the air; you can guarantee you’ll get some wind, but also flowers on the course.
Ryan Williams smiling while running the Genesee Valley Ultra 24 Hour Race. PC: John Roemer
Not so much – Aspects of the race that didn’t do it for you
The on course offerings are quirky to say the least! We always call it “Genesee Valley aid”: there will be pancakes but no syrup or utensils. This year, in the middle of the night, someone will brought hushpuppies that no one wanted to eat that in the middle of an ultra. They’ll also have a lot of random food that has been donated. You don’t know what is going to be there or when it is going to come, but that is sort of the old school vibe of it.
Weird factor – What’s the weirdest thing about this race?
Running 2.5 mile trail loops for 24 hours with about 225 feet of vert per loop is pretty weird! Part of the loop is through wide open fields where you just get wrecked by wind.
Highlights of your race – What did you do well and enjoy about your race in particular?
On the same course and in the same time, I ran two miles further this year than last year. This was in spite of unseasonably hot conditions this year, suggesting I did a good job of staying on top of my hydration, even though it was nearly impossible to do so. I’m happy with reaching my “C” goal: I set a new 24-hour distance PR of 90 miles!
Lessons for others – Share your pro-tips on the race to help the next runner
It’s a 24 hour race, so you really need to pace yourself! For the past two years, I’ve been in 1st place for the first 100K, before slowly falling apart after the 12 hour mark, reducing me to walking. This course seems like an easy loop but it can beat you up over a 24 hour time period. My advice is to walk the hills, take advantage of the flats, and be prepared for it to get cold at night. Also, know that there is a 90% chance of winds over 15 mph because of the location and lack of wind shields on the second half of the loop.
Ryan Williams working his way through a tough spot in the race. PC: John Roemer
Lessons you learned that will help you next time around
Pacing! This is a skill that comes with time, but I knew enough to be concerned about being in first place even around 50 miles. Each loop, I’d focus too much on trying to stretch out the gap between me and second place. As a result, I wasn’t running my own race anymore. I needed to go a lot slower. This race doesn’t start until 50 miles, so who cares if I’m leading before that? In future, I need to keep a steady pace for the entire time limit. I don’t want five hours of power hiking at the end.
Most important course specific knowledge to know about the race
There are some technical trail sections, but 80% of the course is either on grass, smooth double track, or open field. I think you could do really well with just a cushioned road shoe for the 24 hours. I’ve used trail shoes the past two years but I’m over that. At the same time, both years the person who has out-lasted me was just wearing road shoes. I think that’s something worth paying attention to!
Aesthetics – Is it a pretty course?
Very pretty! The course is on an environmental center in rural Maryland. You’re in these beautiful open fields and in the woods. It’s a beautiful loop that you won’t mind running over and over again.
Difficulty – Is it a tough course?
It shouldn’t be but it is. There is a big incline in the middle of the loop that takes it toll over 30-40 loops. While the diverse surfaces you’re running on offer variety for the legs, it also tends to beat you up over the time duration. With half of each loop (and thus half of the race) in a valley, it’s usually really cold or really hot here. This year, it was just stagnate air in the valley and you couldn’t breath or get your heart rate down when you were in there.
The biggest challenge is the weather. For every year this race has been held (three so far), it has either been freezing cold with rain and wind, or very hot and stagnate.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The Genesee Valley Ultra 24 Hour Race is very well-oiled machine! The RD Jason Mabe runs an amazing race. It was super hot this year, and once that heat set in, Jason had ice and cold water out on the course for us. He’s far enough away to direct, but close enough to help out.
Competition – Is there a strong field?
Ryan Williams running downhill during the Genesee Valley Ultra 24 Hour Race. PC: John Roemer
To some extent. While there aren’t any pros that come, each year some good local talent always show out.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
No issues at all here. You can probably sign up for the Genesee Valley Ultra 24 Hour Race the day before. There aren’t really any hotels locally, but the race does offer camping the night before and during the race. They have a big field set up with water access for camping.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There is only one aid station in Race HQ, accessible every 2.5 miles. As mentioned before, the food options are limited. Most runners set up their own table and personal aid station on the course by the start/finish. You can just pop off the course and access your aid each loop. That seems to work the best.
Weather and typical race conditions
If you’ve made it this far, you probably already know the answer: variable, lol!! With half of each loop (and thus half of the race) in a valley, it’s usually really cold or really hot here. This year, it was just stagnate air in the valley and you couldn’t breath or get your heart rate down when you were in there.
Besides the duration, the biggest challenge of the Genesee Valley Ultra 24 Hour Race is the weather. For every year this race has been held (three so far), it has either been freezing cold with rain and wind, or very hot and stagnate. And always be prepared for wind!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Nothing special, except you are required to have a headlamp for the overnight hours (which I’m not sure why you would want to run without). I’d recommend setting up your own aid station on the course. You can waste a lot of time going into Race HQ for suboptimal food offerings.
Spectators – Is this a friendly course for your friends?
Yes definitely! The great thing about repeating a small 2.5 mile loop is that spectators can see you every loop. They also allow pacers, so friends could even sign up to run a bit with you.
How’s the Swag?
Think old school ultra. You get a t-shirt. Minimal awards. The way it should be, lol!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I give the Genesee Valley Ultra 24 Hour Race 5 stars! I would definitely recommend it to anyone looking to explore the mind-challenging format of a 2.5 mile trail loop for 24 hours!
Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon.
It’s race week, your goal event is fast approaching, and this survival guide will set you up for success. You’ve trained hard and with dedication for months. You’ve said ‘no’ to social opportunities to get to sleep early for your morning long runs. And now you are wondering how to make sure you capitalize on all of these choices for a triumphant race day. You’ve come to the right place!
Start line of the Oakland Marathon.
Read on for some practical tips you can implement to make your race week and race day as smooth as possible. If you are looking for training advice on how to taper for a big race, check out my article: Mastering the Marathon Taper.
1. Stick to your Routines
“Nothing new on race day.” A phrase we’ve all heard, and dare I say rolled our eyes at, multiple times before. As cliche as it is, it’s sound advice and, as a coach, I extend the timeline even further for my athletes: nothing new on race week.
Preparing for the big day is very similar to preparing for those big long run workouts you completed week after week. Sure, this week you’re probably thinking about the race more often than you do a workout, but your preparations should remain fairly similar.
Race week survival guide tip: stick to you normal eating habits and foods.
Continue to go to bed at your normal time, run when you normally do, stretch and foam roll as often as you normally do, you get the idea. While your workouts might be shorter and less intense, maintain your usual eating habits, keeping what and when you eat consistent. The only caveat here is emphasizing carbohydrates more in the last 2-3 before your race: Find more on carb loading in this Guide to Carb Loading. This week is not the time to try a new pair of shoes, experiment with a new nutrition plan, or cram in a new type of workout that you haven’t done before.
When the pre-race doubts creep in about our fitness, there is a temptation to try to prove to ourselves that we are ready to go. Instead, stick to the plan, trust the training, and all will be ok.
2. Plan Race Day Logistics
To alleviate the stress of the unknown, I strongly suggest you write down your race logistics plan, personalize this race week survival guide. Trust me, your race day self will thank you!
Write everything down from when you are picking up your bib at the expo, where you are parking, when you are waking up and then leaving the house or hotel on race morning, what you are eating for breakfast, etc. Noting down all of these details makes them feel more manageable. Having a check-list set out before you keeps you from stressing that you may have forgotten something.
While race expos are fun and exciting, be smart with how much time you spend on your feet that day. Definitely enjoy the expo, visit the booths, support the local brands and stores. But be sure to put your feet up the rest of the day. You’re going to be using them quite a bit the next day!
Race week survival guide tip: prepare your gear for race day the night before. PC: Evan Covell
3. Prepare the Night Before
The night before the race, lay out all of your race day gear including your warm up clothes, gear check bag, nutrition, hydration, shoes, outfit, even sunscreen. Make sure your bib is attached to your shirt and all your bags are packed. Don’t forget to pack some extra clothes (slides or comfortable shoes are a good idea too!) to put on after your race so you can enjoy the post-race festivities in comfort.
Sleeping the night before a race is often difficult. Excitement is high and restlessness kicks in. Do not worry. The night before a race isn’t the most important night of sleep. Sleeping well the whole week leading into race day is more important.
4. Arrive Early Race Morning
I love to arrive early enough to the start that I can warm up a bit, find the gear check, use the restroom, and still have a few moments to relax and collect my thoughts before the race starts. In order to ensure that happens, work backwards from the start time and calculate when you want to arrive, when you have to leave, eat breakfast, and lastly when you need to wake up,
Races can be stressful environments. Following this race week survival guide allows you to control what you can and be assured that you did all you could to arrive ready. Now, go give it your best effort!
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.
It’s marathon taper time! You’ve put in the work and now you’re looking to perform your best on race day. To some the idea of a taper might sound glorious, to others it might bring feelings of apprehension. This article will hopefully help to even out those feelings by explaining what exactly a taper is, the why behind tapering, and how to execute it well!
Runner mastering the marathon taper by prioritizing their recovery. PC: Ruby Wyles
What is a Taper?
Tapering for a race refers to reducing total training volume in the 1-3 weeks leading into a race. This allows for the body to enter race day fresh, healthy, and ready to perform optimally. Mastering the marathon taper looks different depending on a multitude of factors: the experience level of the athlete, race distance, race importance, training volume leading into the taper, etc. Therefore, there is no “one-size-fits-all” approach to tapering for a race, but there are some general principles you can apply.
Reduce Volume, Not Intensity
It is important to reduce your total training volume, so that your legs start to freshen up. But people often make the mistake of taking out the high intensity workouts in their week.
If you normally do harder workouts on Tuesday mornings, then continue to do harder workouts on Tuesday mornings, even in the taper. If the total volume of your typical workouts come out to 10 miles, perhaps lower that to 8 miles. We want our legs to freshen up, but not to go stale. Maintaining training intensity reminds our bodies that there is still a big task to complete in the near future.
Two runners logging a track workout during their marathon taper. PC: Dave Albo
Gradually Reduce the Long Run Volume
The long run is a big stimulus that takes a significant toll on the body each week. I usually assign my marathoners their biggest long run (both in terms of miles at marathon pace and overall distance) 3 weeks out from race day–maybe 20-22 miles. The volume of the next long run, 2 weeks out, reduces slightly, but is still a typical long run that they’ve completed multiple times before–usually 16-18 miles. The final long run the week before the race is typically 10-13 miles. This gradual reduction in the weekly long run ensures that the body is recovering well and energetic come marathon day.
Although these long runs are decreasing in volume, it is still a good idea to add some marathon pace miles in these, as well as continue practicing your race day nutrition.
Mastering the marathon taper requires treating your body well, in order to freshen up your legs and get to race day healthy. This necessitates prioritizing adequate sleep, fueling your body well with enough food, and hydrating like crazy! Even though your training volume is decreasing, this is not the time to cut back on your nutrition.
Personally, I choose to cut out all alcohol during the final 4 weeks leading into a marathon. I feel it keeps me healthy, focused on the task at hand, and makes the finish line beer all the more rewarding!
Sleep is the number one recovery tool. Your body repairs itself during sleep. Be sure to continue getting to bed at your normal hour (or earlier) is key during the taper. And perhaps your run is shorter than usual in the morning, so you can afford that extra 30 minutes to snooze.
Runner preparing for their race by journaling and hydrating. PC: Dave Albo
The most difficult part of a taper might be the apprehension that can come with reducing your training. Thoughts that you are losing fitness start to creep in. I’m here to tell you you won’t lose fitness. During the taper, your body is able to actually absorb the fitness gains from workouts you did a few weeks ago. You are as fit as you will be. Your job during the taper is to make sure you’re healthy and refreshed. That is mastering the marathon taper.
There are many cliches often said during taper week, my favorite is “the hay is in the barn.”
With the taper comes more time in your day. Instead of worrying and ruminating on your training or the upcoming race, use this extra time to visualize yourself running strong and fast. Practice your race day mantras and journal your thoughts. Reflect on all the hard work you did in this training block that will prepare you for race day. It’s nice to create some taper rituals that are unique and special to reuse ahead of future races (assuming you find them beneficial).
What’s Next?
If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.
And why would I want to run an ultra when I hated the marathon?
For many endurance athletes (and if you’re reading this, I assume you are one of them) then the thought “Is running an ultramarathon for me?” may have crossed your mind. You also may have just as quickly dismissed it.
While road marathons and ultra distance races have similarities–tough training, events lasting several hours–they can almost feel like different sports.
Before I start, I have a confession: I have never run a road marathon. 26.2 miles on the road doesn’t appeal to me, and I decided to trust my doctor when he told me it was bad for my knees, so I haven’t. He didn’t say anything about ultramarathons though…
Ultramarathons can be kinder to your body
While “shorter” 50K ultras are only 10K more than a road marathon, expect them to take much longer if you go down the classic ultra route and choose to run on some form of trail. Fortunately, on trails you avoid the jarring of the tarmac and the same repetitive stress from the same foot strike pattern. Instead, you’re exploring a variety of terrains, from lush forest trails and dirt roads, to rocky mountains and sandy beaches. Your body is constantly adapting to each surface, sharing the load across different muscles, joints and bones. Of course, there are road options available if you do love the road marathon.
What you’ll see along the way
If you hate running on pavements through urban areas (‘sidewalks’ for my American friends), then this is where ultramarathons shine. Take your pick of scenery, from stunning mountain ranges through to desert expanses. Again, if you actually don’t mind the tarmac, there are ultra distance road races. Just have a look at some of the coverage on YouTube of the big ultras and tell me that it isn’t stunning–all you have to do is remember to look up!
Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern
The ultrarunning community
Every race that you do will have some sort of vibe, but in my opinion, this is one of the most beautiful things about trail and ultrarunning. You get it all! Small community style races with weird and wacky traditions, to huge events with thousands of runners and festival style feel. The Javelina Jundred and Lakeland 100 spring to mind for mad, festival-feeling ultramarathons. Either way, I have found that everyone, aid station volunteers and fellow competitors included, just want you to do well and have a good time. Yes, they are ‘technically’ races but the competition side, certainly for us that are mid- to back-of-the-packers, doesn’t feel that important. The sense of community and finding your tribe is a consistent theme I hear from all the ultrarunners I interview on my podcast.
The supportive ultrarunning atmosphere at an aid station.
Because it’s hard
Are you looking for your next big running challenge? Running an ultramarathon is the way to go. While a 50K is no easy feat, it’s still something that most marathoners could do, it’s just the hook that reels you in! Finish your first 50K and you’ll then find yourself thinking: “I wonder if I could…”, and off you go, down the ultrarunning rabbit hole! Of course, ultras test you physically, but as the distance increases, the challenge becomes (at least) as much mental, and with that you also get to learn so much about yourself.
Time is irrelevant for ultramarathons
If you have been running for a while then you might pick up on what a “good” performance is, from the world records to ‘good for age’ times. But for ultras, well nobody knows, and even if they did, I don’t think they’d care! People ask about the race distance not the time, joke that they don’t drive that far, look a bit confused then walk off (usually impressed).
Ultrarunning camaraderie and enthusiasm during a race.
And on the subject of time, pure speed is less relevant than in road marathons. So much so that you may continue to see performance improvements well into your fifties (that’s what I am betting on). There is so much more to becoming a good ultrarunner than simply running, and that comes with experience.
David Taylor is a coach with Team RunRun based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race.
And the importance of “practicing like you play” by simulating race conditions in training.
Preparing for a successful marathon race day requires more than just logging miles. It takes simulating race conditions ahead of time to ensure peak performance on race day. The concept of “practicing like you play” applies to marathon preparation by replicating the physical, mental, and logistical elements of race day in training.
“The training IS the marathon…the race is the celebration.”
If you have been training for a marathon long enough someone has probably told you this phrase just before crossing the start line. “The hay is in the barn” is another one. The point is, you’ve put in the work and now you get to show it off on race day. Top performances require full effort and full attention throughout the training block, sharpening your mind and body during the weeks and months leading up to your goal race. Additionally, you need to simulate those race day conditions–as best as you can–during training so that they do not surprise you on the big day.
Two runners preparing for marathon race day with a “dress rehearsal” run, simulating race conditions in training.
Top Training Tips For a Successful Marathon Race Day
1. Simulate Race Conditions
Planning your training block around what you will be experiencing on marathon race day is a great way to ensure that you are physically and mentally ready to take on race day.
Runner testing out their race shoes ahead of race day.
Consider the Course: Mimic the conditions as closely as possible during training runs. Are you running a course full of hills but you usually train on flat ground? Is the race an out and back route or and point to point? Or maybe you get your training runs done in the evening, but your race has a 7am start time.
Run at Your Race Pace: Include some goal race pace miles into your speed sessions and long runs. This allows the body and mind to get used to that pace on tired legs in the midst of some hard training weeks. You’ll need to come back to that during miles 22-26 on your marathon race day.
Practice in Similar Weather: Train at a time of day that allows you to acclimate to expected temperatures and conditions. Are you training during the winter in Baltimore for a Spring race in Florida? Or are you enjoying the California climate every day but racing in the Texas humidity? There are ways to prepare the body, like heat training and cooling strategies, for these changes to optimize performance.
Wear Race Gear: Just like actors have dress rehearsals to prepare for opening day, runners need to rehearse as well. Strap on your race day shoes, your lucky shorts, top, and hydration choice (pack or bottle), load up the gels (yes all of them!) and go out for a long run. Make sure you are comfortable (and chafing free!) so that you can avoid surprises on marathon race day.
2. Nutrition and Hydration Strategies
Some of the different nutrition and hydration products available to fuel training and marathon race day.
Race day fueling is crucial: you need gas in the tank if you want your engine (or legs) to run. The best way to avoid the dreaded stomach issues or energy crashes is to practice your nutrition strategy during training. And no, I’m not just talking about testing the fuel you plan to take on the course. Look at the days prior…your carb load, meals the day before, and race morning fueling as well.
Test Your Fueling Plan: Try different types of gels, chews, or drinks to determine what works best for you. Are you able to fuel and run easily at the same time? When you are 15 miles in does your choice of strawberry gel still sit well with you? It is important to be able to get down those carbs when your body needs them the most. Don’t forget about the logistics–do you have a way to carry your sports nutrition with you during the race or are you planning to rely on aid stations, or perhaps a mix of both?
Hydrate Strategically: Follow a hydration schedule that mimics what you’ll do on race day. If you take the same bathroom stop at every long run, expect your body to want you to stop at that same point on marathon race day.
Eat a Race Day Breakfast: Experiment with pre-run meals to ensure they digest well and provide lasting energy. Plan out what you’ll want to eat the night before and the morning of your race.
3. Mental Preparation
Marathon running is as much a mental challenge as a physical one. Training your mind to handle the ups and downs of race day can not only give you a competitive edge but also make the rough times a bit easier to get through.
Practice Race Day Scenarios: Reframe running when you don’t feel like it, or through tough terrain and mental lows, as building resilience.
Use Visualization Techniques: At mile 18 of a 22 mile long run, what are your strategies to push through? Imagine crossing the finish line strongly and executing your pacing plan effectively. But also imagine just missing your time goal–how are you going to put your arms around that discomfort and still cross that finish feeling successful?
Develop a Mantra: Having a personal phrase or mantra can keep you focused and motivated during tough moments.
Marathon success isn’t just about how many miles you run—it’s about how you prepare for the real thing. By practicing like you play, implementing these top tips for a successful marathon race day, you’ll fine-tune your strategy, build confidence, and set yourself up for a smooth and successful race day. Simulate race conditions, dial in your nutrition, train your mind, and execute a race rehearsal to maximize your performance. When race day arrives, you’ll be ready to run strong and achieve your marathon goals. Now, go get that PR!
What’s Next?
If you want more structure and guidance, consider hiring a running coach! At Team RunRun, we have a coach for every athlete. Check out the training page on the Oakland Marathon website for a selection of coaches who are here to help.
Jamie Spruiell is coach with Team RunRun based in Walnut Creek, CA. As a mom of 3 and avid runner, she knows what it’s like to juggle running with a busy schedule!
3 Bests – What aspects of the race did you like the most?
Europe: This was my first time racing in Europe, so just about everything about the experience was novel and new to me. We even ran through a castle during the first mile!
Challenging course: The challenge of the course and everything that it threw at us — which was a lot!
Community kindness: Despite language barriers, the kindness of the Italian running community was memorable and much appreciated. It also seemed like many runners had traveled to this event from all other areas of Italy: this race welcomed everyone.
Keith Laverty crossing the finish line of Ronda Ghibellina 45km. PC: ENDUpix
Not so much – Aspects of the race that didn’t do it for you
Sort of a “blooper” on my end but I forgot to look up the phrase for “on your left” or “runner behind” in Italian, as I ended up needing to pass several dozen runners from the longer 67km distance that had started a couple of hours before the 45km. The word I had thought was “left” in Italian, actually had translated to “I want”, which I’m sure got me some puzzled looks on their faces! : )
A couple of points got bottlenecked on very tight section of trail, that had forced me to walk or slow down my effort such as during a down-climb with rope assistance.
Weird factor – What’s the weirdest thing about this race?
More unique than weird, is that the Ronda Ghibellina 45km race and entire event is all Medieval vibes! This included a man with armor and shield on a horse at the start/finish area. Then the finish line amenities of bread with olive oil, and beer poured into your finisher’s mug. There were supposed to be more horses out and about, but they had to put the horses away after the thunderstorm.
Highlights of your race – What did you do well and enjoy about your race in particular?
Overall, the highlight was working through the extremely challenging terrain, especially during/after the thunderstorm that sort of shook me up a bit (including hail that pelted the right side of my body). I even fell into large puddles within the same mile. Enduring through this race has put other courses into perspective, including upcoming races on my calendar have become known as “the courses aren’t nearly as rugged as Ronda was”! I thankfully chose the right racing shoe, the Adidas Agravic Speed Ultra, to handle the ruggedness well, but also felt fast on the runnable road sections too. Final win: NO BLISTERS or foot issues!
Lessons you learned that will help you next time around
Next time, pack a light jacket! I was moments away from pulling out my emergency blanket, and obviously was not prepared well for the thunderstorm conditions that rolled through. This led to very frozen fingers and cold legs for several miles after. The forecast had only shown a 50% chance of rain for about 2 hours and no signs of thunder, however, as I’ve learned over the years too, conditions can change *fast* in the mountains.
Ronda Ghibellina 45km course map and elevation profile.
Most important course specific knowledge to know about the race
Some of the historic Italian scenery seen throughout the race.
During the first mile, there’s a steep, relatively long hill climb of 20%+ grade of paved road running through the castle. Then, besides the first and last 2 miles, the course only has 2 to 3 0.5 mile sections of runnable road/ forest road. The majority of the race is running through a wide variety of challenging terrain: steep downs on rocks, twisty/tight/muddy turns, down-climbing with a rope, grassy and muddy stretches, and leaf-covered trails. Some of the wooded sections seemed reminiscent of what you might see on the “Beast Coast” (aka trails on America’s east).
Aesthetics – Is it a pretty course?
Oh yes! You essentially run along the outer rim/ridges of a “bowl” or valley in between, completing one big loop around Chio Valley. After the first key climb, you get treated to the beautiful valley below. The thunderstorm likely blocked some views mid-race, but once the skies had cleared and the sunshine arrived toward the last 5 miles, I was treated to an incredible view of the grassy, farmlands and hillsides below. You also get to run through villages, older ruins and ranches, and through oak and olive trees: not your typical US race views! Bellissima!
Difficulty – Is it a tough course?
I’ve competed in a lot of tough races in the last 20+ years, and I think I’d have to rank the Ronda Ghibellina 45km race in my top 5, maybe even top 3 most difficult courses! The course profile alone is plenty challenging with 7,500 feet of climbing in 28 miles; however, a lot of those 28 miles were very technical, especially the descents. There were lots of uneven, slanted/grooved rocks, tight/windy turns. And as if that wasn’t enough, layers of mud caked the course following the mid-race thunderstorm, hail and rain!
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Overall, it was very well-organized, including the pre-race expo and race day itself. Unfortunately, there was hardly any pre-race communication. With no pre-race email on any sort of details or instructions, it was difficult to find and understand their required gear list.
Competition – Is there a strong field?
Keith Laverty racing the Ronda Ghibellina 45km. PC: ENDUpix
The competition was world-class this year! In fact, the entire Italian national team decided to show up and this run this race as part of their early-season team training camp! I’m guessing that made for a significantly more field than usual this year. The men’s winner, 4x national champion Andreas Reiterer, won in a new CR, despite the muddy conditions!
I also found out that the majority of the runners who placed in the top 10 had all run the Ronda Ghibellina 45km in recent previous years, which speaks to how event keeps drawing runners back.
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 registration alone is simple and very affordable: just 45 Euros ($47 or £37) for a 28-mile course with 5 aid stations!
However, the Italian law is very strict on international runners who want to compete. Prior to the race you need the following tests completed, then signed off by your doctor: (1) EKG stress test, (2) pulmonary function test, (3) urinalysis, and (4) a basic physical exam. So allow for at least 10 weeks before the race date to make sure all of your appointments can be scheduled and completed in time. Simply put, it’s a much more in-depth process than signing a waiver!
Weather and typical race conditions
This is the coldest time of the year for Tuscany with average temps of high 30’s to the low 50’s (Fahrenheit). This year’s edition felt comfortable in the mid to high 40’s for race morning. However, a ferocious, crackling thunderstorm around mile 13 made things interesting to say the least! I went from racing mode to survival mode pretty quickly, dealing with pelting hail and rain showers for the next 4-5 miles!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Nothing too special, although a long-sleeve jacket is highly-recommended in the event of a storm like we had! You’re also required to run with your phone, with their live tracking app, “Whip Live” opened (fortunately, it can be opened in the background and not burn through the battery).
Spectators – Is this a friendly course for your friends?
Not so much. There were 2 or 3 aid stations with more people, so it’s potentially more accessible for spectators if you’re willing to do a lot of driving.
How’s the Swag?
Cool swag! Each finisher received a large, ceramic mug with the race logo. We also got a black/army green tech running tee from the Runnek brand. At the pre-race expo, you could also opt to buy more race-branded gear such as a sweatshirt or a collapsible soup cup.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5 out of 5 stars!
The Ronda Ghibellina 45km was an incredibly memorable experience with the epic course, weather challenges, and friendly people. It was hard to turn down the opportunity to run in Tuscany, not to mention, exploring other parts of Italy before and after!
Keith Laverty is a Seattle-based coach with Team RunRun. Whether you are heading towards your first 5k or – like Keith – in your ninth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.
Training for a marathon, or any long distance running event, is fairly simple: run consistently each week, mostly easy, sometimes hard. There are no magic workouts that will catapult your fitness forward, rather success comes from stringing together days, weeks, and months of solid work.
Now, although training can be that simple, I know that you clicked on this article for a bit more depth and nuance. While this post is focused on training for the marathon, these four principles of marathon training can be applied to most endurance events.
Disclaimer: there are many ways to train for a marathon, these are a few pillars that I employ in coaching my athletes.
1. Good Enough is Good Enough
A phrase I often repeat to my athletes is: “good enough is good enough.” In all training, I think it is important to improve with the minimum effective stimulus. You do not need to go deep into the well very often. Save that for race day. This principle can be applied across the board in endurance training.
For example, on a broad scale, when looking to increase running volume. If you’ve been running 40 miles per week, try increasing to 45 or 50 for your next training block. There is no need to jump to 80 miles per week when increasing to 50 will give your body the stimulus it needs to improve. Narrowly, the same principle can be applied to a specific workout. Consider progressing a 20 minute threshold run to 25 minutes for the next workout, not 40. You need to leave yourself somewhere to go in the future.
Two runners in marathon training enjoying an easy run together.
2. Easy Days Easy, Hard Days Hard
You may have heard that slowing down your easy runs is the key to getting faster. Running truly easy will help you recover, yes, but only running easy is not going to improve your speed. To improve overall you also need to incorporate some reasonably hard running in your training schedule. Remember good enough is good enough, so your hard days do not need to leave you questioning everything. Rather, they should be challenging but manageable.
Your easy days should be truly easy. Your run should be conversational and relaxed. The rest of your day should be fairly relaxing too. Be sure to take care of the small things like fueling well, foam rolling, yoga, and sleep. For a more in depth look into recovery check out Recover Harder to Run Faster by TRR Coach Miles Bennett-Smith.
Your hard days should be challenging. Your run workout is the most important piece of this puzzle: train hard enough and with enough volume to get the adaptation your body needs. You are only able to go hard on this day because the one or two days before were actually easy: your body is now ready for the next challenge. If you incorporate strength training into your routine, adding your lift after a running workout is the ideal way to schedule this in. Hard days hard.
3. Move From Less to More Specific
In training for a marathon, you want to move from less specific to more specific as you approach race day. If we zoom way out and look at training in terms of a calendar year, what you are doing 6 months away from your target marathon should not be very marathon specific. But in the 10-16 weeks before race day, training becomes increasingly more tailored to the marathon. Your long runs increase in duration, you dial in race pace and effort, and total training volume increases relative to what you were doing before.
Keys Marathon Training Workouts
Long runs
During these 10-16 weeks, I typically incorporate marathon effort (later defined by a pace once we dial things in) into athletes’ long run workouts. At first I break up marathon pace into smaller sections, then gradually, the total duration at marathon effort increases.
E.g. Starting with 4 x 2 mile repeats, then 4 mile-2 mile-2 mile, then 4 x 3 mile, then 2 x 6 mile, etc. Finally, this might culminate in 12-14 miles at marathon effort within a 20+ mile long run, usually 3-4 weeks out from race day.
Threshold workouts
I target accumulating 30-40 minutes at threshold pace in various formats.
E.g. 6 x 6 minutes with 1 minute recovery between each.
VO2 max and faster speed workouts
Done on a track (or a hill), these are speedy sessions targeting 5 km pace down to mile pace. The goal of these workouts are increasing leg turnover and changing up the stimulus.
E.g. 10 x 400 meters with 90 seconds recovery between each.
In addition to the long run workout, I usually assign another workout each week targeting threshold, VO2 max, or even faster paces, depending on the athlete, their experience, and needs. As you get closer to the marathon race, the threshold sessions get a bit bigger and the speedy stuff is emphasized a bit less.
A group of runners training for a marathon starting a speedy track workout. PC: Dave Albo
4. Running Economy is Everything
To get faster at the marathon, spend time getting faster at the mile.
If you are already signed up for a marathon and your specific marathon training period has begun, then this isn’t quite for you, yet. You need to prepare for the race that is coming up. But if your marathon is still far off, it’d be beneficial to train for a shorter event like the 5 km or mile. Increasing your speed over these short distances improves your running economy which will translate up to the longer distances when you switch training focus.
Running economy is your body’s ability to use oxygen most efficiently at a given pace. Therefore, if your mile personal best improves, you can expect your 5 km, 10 km, half marathon, and marathon to improve as well (with a specific training block of course).
Throwing different stimuli at your body throughout the year (in a structured and well-thought through manner), forces your body to adapt to a variety of challenges, and prevents your body from going stale and plateauing. I have also found this to be a very effective tool in keeping my athletes engaged and excited about running. Trying out some different race distances can be scary at first, but changing up the type of training is fun and refreshing. Not only that, it will help you in the long term when you refocus on training for a marathon.
What’s Next?
If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention. TRR coaches Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have also partnered with the Oakland Marathon helping runners train for their best race.
As a result of training consistently, Team RunRunner Alayna crushed multiple races!
Consistency is key. Period. Consistently caring for yourself by doing the small things to keep your mind and body happy will pay huge dividends come race day.
Practical Tip:
Prepare your environment the night before your training session to eliminate any barriers to getting out the door. Lay out your clothes, shoes, fill your bottles, have your gels on the kitchen table, etc.
Consistency is Key.
If you’re like me at all you’ve probably heard this phrase all over your social feeds in the last few months. The algorithm figured out that you’re training for a race. Now it’s bombarding you with messages telling you to get out the door for your run. No. Matter. What.
I agree that consistency is probably the most important factor in endurance training. But it extends well beyond forcing yourself out the door and ignoring any potential signals your body might be sending. Being consistent across the board is what we’re striving for here. Get out for your scheduled run, yes, but also be sure to warm up properly, refuel after your workout, do your strength and mobility training, sleep plenty, and actually take your rest days.
Now you might be saying, “Evan, you just told me to do even MORE things!”. Well…yes, showing up each day for yourself over these next 6 weeks will pay off tremendously. But only IF that consistency is about consistently caring for yourself. Doing all the small things to keep your body happy, while taking some time away from training to keep your mind happy, will lead to a successful trip around Oakland on race day. And my guess is about 2 hours after you cross that finish line, you’ll be searching for your next race to train for.
What’s Next?
If you want more structure and guidance, consider hiring a running coach! At Team RunRun, we have a coach for every athlete. Check out the training page on the Oakland Marathon website for a selection of coaches who are here to help.
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention (oh, and consistency!).
3 Bests – What aspects of the race did you like the most?
Taking in the views: Sunrise hits at about the time that you reach the first ocean cliffs and it lights up the course beautifully.
Challenge: This is very typically a lot of people’s (including myself) last ultra for the season. The year has been long and the generalized fatigue is real. The mental well isn’t quite as deep as it was back in May. It is an objectively challenging course as it is, but made even harder by its timing when overall burnout is at its highest.
Volunteers: So many folks turn out to make the Bold Coast Bash 50K happen and they are the best!
Highlights of your race – What did you do well and enjoy about your race in particular?
I did well balancing my running and hiking ratios. I knew I could string together longer running sections (~15-20 strides each) on the inland single track, and made sure to take advantage of that before having the break it up with a half dozen hiking strides to navigate a technical section. Then I’d hit another more runnable section and repeat this sequence. This was an area I identified last year as needing improvement, as I was more apt to just straight hike those sections, which led to me timing out at mile 22 and DNFing.
Lessons for others – Share your pro-tips on the race to help the next runner
The Bold Coast Bash 50K is a 3 lap course with time limits for each. Racers have 6.5 hours to finish their first two laps, for an average of 3.25 hour laps. The total time cut off is 10.5 hours, so if you come in around 6.5 hours for the first 2 laps, you have 4 hours to complete the final one.
Lessons you learned that will help you next time around
Being confident with starting out my race feeling a little cold was a big lesson this race. With the temps starting at ~30 degrees and projected to climb into the 40s before I would finish my first lap, I knew if I started warm and comfortable, I’d be too sweaty and hot midway through the lap. I ended up starting with shorts, a t-shirt, light gloves and sun sleeves on, and although I was cold for the first 20 minutes, the next two and a half hours I was moving and keeping a comfortable temperature.
Most important course specific knowledge to know about the race
It is classic New England technical terrain. Generally folks move faster on the single track inland versus on the rocks and cliffs along the water. The course follows a figure-8 pattern so it’ll end up alternating single track/cliff sections.
Aesthetics – Is it a pretty course?
Without a doubt! I think one of the biggest draws of this course is just how beautiful it is. The single track trail winds through some wonderful woods, and the coastal route takes you inches from the edge of steep cliffs with endless ocean views. On the southern end of the course, the buoy moored offshore from a nearby lighthouse can be heard clanging in the distance. The waves crashing against the rocks and cliffs become familiar sounds, fading into just a soft rush as you run along the stony beaches. It is a remote and gorgeous place that I’ve heard described as a “wilder, quieter Acadia”.
Difficulty – Is it a tough course?
The Bold Coast Bash 50K course is deceptively tough. There is about 1700 ft of elevation per 10.5 mile lap. It is constant PUDs (pointless ups and downs) with lots and lots of roots and rocks like any New England technical trail would have. With such variation in the ground underfoot, it is difficult to fall into a cadence or rhythm. This race has a decent DNF rate for its distance for a reason!
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The race is extremely well run. Eric, the race director (RD), does a really great job of ensuring efficient infrastructure around the start/finish line and aid station and recruits countless volunteers to help out. Course marking is fantastic: it’s reassuringly difficult to get lost and wander off a cliff!
Gorgeous views Chris saw during the Bold Coast Bash 50K.
Competition – Is there a strong field?
The competitive field is pretty good for a race in northern Maine! The Bold Coast Bash 50K attracts plenty of fast local runners as well as folks from farther away.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
This is a high demand race with limited spots! Registration generally opens August 1st on UltraSignup: the 10.5 mile fun run option generally sells out within a few hours, and the 50K distance generally sells out within a few days. Waitlists are long but can also move quickly! In terms of lodging, the race offers a limited number of racers to camp about 600 ft up the road from the start/finish line which is a blast! I would recommend bringing extra blankets and hoping for a clear sky because the stars pop out there! It is usually split with some folks out in tents (like me!) and others in vans and things like that. The closest Airbnbs are about a half hour away from the start/finish line in either Machias or Lubec if one prefers!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There is a single aid station located at the start/finish line accessible between laps. It is well stocked with plenty of options, including gluten free and vegan item. That said, generally hot food isn’t ready until after one finishes their second lap. Runners are encouraged to bring a food item for the aid station to share with fellow competitors. Electrolytes this year were packets of LMNT that the aid station volunteers were great about mixing in my flask for me. My personal favorite offering this year was the venison chili, although it was almost as good as the bear meat chili featured at last year’s race.
Weather and typical race conditions
It’s November in northern Maine… expect basically anything. This year the race started off at about 30 degrees and rising up to the mid 40s, but dry! Prior years have seen snow and ice, lots of mud, and summer conditions.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
If particularly cold conditions present themselves on race day, additional items are added to the required gear list. Otherwise, a strong pair of trail runners that performs well in/on mud, ice, and wet rock are essential!
Chris midway through the Bold Coast Bash 50K.
Spectators – Is this a friendly course for your friends?
The start/finish line (and aid station) is the best spot to see runners coming in on laps. The course is also open to the public during the race, so spectators could hike part of the course to try and see their runner.
How’s the Swag?
Swag is great! Eric, the RD, does a really great job finding cool non-t-shirt swag and mixes it up every year! This year we received reflective vests, last year quarter zips, and the year prior fleece blankets!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5 out of 5 stars for an unparalleled course in terms of scenery, a challenging technical day, and with lots of friendly Mainers volunteering!
Two time top 10 finisher and Team RunRun Coach Scott Fauble breaks down the NYC Marathon Course and shares his pro tips to run your best marathon ever this November in New York.
The hay is in the barn and the time to build fitness is over. That doesn’t mean you can’t still get faster! Commit to a smart taper, proper carb load, then plan your race strategy like a pro. To help you do just that, I’ll walk you through the NYC Marathon course section by section and discuss what the best way to attack each part is. Read on for my personal NYC Marathon pro tips to conquer your race this Fall!
Professional runner and TRR Coach Scott Fauble finishing 9th at the 2022 NYC Marathon. PC: Mac Fleet
The Start to Mile 2
The gun fires and you run up and over the giant Verrazano Bridge that connects Staten Island to Brooklyn. As you can imagine, this section goes from being super uphill to super downhill, with the added bonus being that you’re going to be crammed into a sea of runners all moving the same way.
Pro tip: Don’t stress, just get yourself going, find some space and get yourself over to Brooklyn.
Mile 2 to Mile 12
At around 2 miles you get off the bridge and enter Brooklyn. The mass of runners begins to spread out and you should have enough space to start to settle into your unique rhythm and flow.
Pro tip: For the next 10 miles, focus on running as smoothly and effortlessly as possible. Let the crowd noise carry you (but not so much that you get carried away) and allow the race to come to you. Marathon pace should feel too easy throughout these miles.
Mile 12 to Mile 14
NYC Marathon course map. PC: NYRR
At 12.5 miles you head up the next bridge, leaving Brooklyn behind and entering Queens. I always found this to be one of the more challenging parts of the course as fatigue starts to creep in and you can’t smell the finish line yet. Add to that, the crowds let up as you move onto the bridge and it can be a little eerie going from the cacophony of Brooklyn to a relatively quiet stretch.
Pro tip: Use this as a chance to check in with your body and smile as you’re about to hit the half-way mark. Relax up the hill and then use the downhill on the other side to get your pace back. As you enter Queens, reconnect with your “marathon rhythm” for the next few miles before you turn on the next bridge.
Mile 14 to Mile 16
The first half of the Queensboro bridge is probably the hardest part of the race so far.
Pro tip: Don’t stress and don’t push the half mile up to the top. Now is the time to demonstrate your mental strength. One mental exercise I like to use to distract myself is going through the colors of the rainbow and searching for each color on the course. When you crest the bridge at the 25km mark, take 10 hard steps to get your pace back and then just let your legs go as you cruise down the other side.
Mile 16 to Mile 19
You’re entering Manhattan for the first time and turning onto 1st Ave. This is the opposite of mile 12 where you go from loud to quiet. Now you are going from the silence of the bridge to the loudest part of the course. Once you get onto 1st Ave you have one of the most fun parts of the course. The road is rolling and the crowds are awesome.
Pro tip: Use the energy of the crowd and the downhill, but stay in check! It’s easy to let your pace spike and lose control with all the excitement. As the road rolls on, keep your eyes up and effort dialed, remembering to enjoy yourself too!
Mile 19 to Mile 21
At 19 miles you hit another bridge and exit Manhattan. I always found this to be one of the hardest parts of the course. While the hill isn’t long, it’s steep enough to break your rhythm.
Pro tip: As you get to the top of this punchy climb, make a little push to get your pace back and really focus on staying strong through this mile.
Mile 21 to Mile 23
Now as you turn and head back into Manhattan, shift your focus: it’s time to start RACING! You have a couple of flat miles before you climb into the park.
Pro tip: Use these miles to switch into killer mode and start picking people (and time) off.
Scott Fauble racing to a 7th place finish at the 2019 NYC Marathon!
Mile 23 to Mile 24
Warning: huge hill approaching as you run next to Central Park! But what goes up, must (thankfully!) go down.
Pro tip: Keep your focus on racing and OFF your watch. Your pace is going to slip but you can still run aggressively. Try to catch 5 people before you take the right turn into the park. After this turn, make another little push to get you out of that slump and then relax as you cruise downhill.
Mile 24 to the Finish
You’ve taken on board all the prior NYC Marathon pro tips, now you are just pushing the whole way! The watch doesn’t matter anymore, all that matters is cultivating positive vibes and staying strong mentally.
Pro tip: Try to smile as you turn out of the park and start heading up 59th. This is the toughest part of any marathon and you have to figure out a way to look forward to it. Maybe it is remembering all the work you’ve done to get here, maybe it’s thinking about family, maybe it’s just trying to beat as many people as possible or get to that post-race party as fast as possible!
You’ve finished the New York City Marathon! Congratulations!
Grab a banana and something to drink, and be proud of what you just accomplished. No matter your time or finishing position, you just ran 26.2 miles!
Professional runner (with a 2:08 marathon PR) Scott Fauble has joined the Team RunRun coaching roster! Scott has multiple top 10 finishes in marathon majors such as Boston and NYC, along with 3 Olympic Marathon Trial races, and is ready to help athletes take their training to the next level.
Result: 4:45:44; 7th place in age category, 8th woman overall
Jennifer scrambling down one of the Stoked Scramble 25K climbs. PC: Bruno Long
3 Bests – What aspects of the race did you like the most?
Scenery: This being my hometown, I have nothing but amazing things to say about the mountains around Revelstoke. The views, most often, are just incredible! Unfortunately, on this particular day, the weather did not cooperate. While there were certainly beautiful vistas to be seen during the run (though moody), it wasn’t as spectacular if it were a clear day. However, I did enjoy the different perspective!
Adventure: The title of this race, Stoked Scramble, alludes to some of the terrain that you might encounter (i.e., a scramble). This was a no fall zone and they had RMR patrol there to assist in helping runners navigate the section. The race also included a rope assisted descent where you felt like you were in Mission Impossible running down the side of a skyscraper.
Community (volunteers/runners/staff): Since much of this course is in the alpine, it was not accessible for most spectators (especially on a bad weather day like we had). The other runners and the volunteers made up for it. Everyone seemed so stoked and completely in awe of the adventure we were having!
Not so much – Aspects of the race that didn’t do it for you
Some of the bests listed above are also the other side of the coin to some non-ideal situations:
1. While some people love it, I myself am not super comfortable with exposure when scrambling. We were running along a ridge and looking over the edge that definitely brought on some vertigo. Other runners were running along the ridges and down the scramble sections like they were on a flat trail. As mentioned, there was a definite “no fall zone” that had a lot of runners terrified.
2. Thought will have to be given to the rope section next year. With the area being so steep, you cannot simply allow runners to run down, as they would drop rocks on the heads of people below. There was an absolute hero of a volunteer manning the rope, and helping people down 1 by 1 (or 2 by 2 if they were comfortable with the section). The unfortunate result of this was that a bottle neck formed at the rope descent. While I only had to wait about 20-25 minutes, later runners ended up waiting an hour. In the snow. A few runners decided against waiting that long and simply took the DNF. Others who continued were chasing the cut-off. Not ideal. There can be a change expected next year to avoid this situation.
Weird factor – What’s the weirdest thing about this race?
Snow in August?! On this day, that is exactly what we got. That’s mountain running for you! Pounding snow, hail, wind, rain, and finally…sun. The Stoked Scramble fell on day 2 of the stage race. On day 1, the weather was so hot runners ended up getting heat stroke. A wild contrast!
Highlights of your race – What did you do well and enjoy about your race in particular?
I did not really have a goal going into this race except to have a good, hard effort in a race environment.
The First Climb:
The beginning of the Stoked Scramble 25K is the climb up the non-technical cat track road before you arrive at Kokanee Ridge. My goal was to power-hike most of this section to save my legs for later in the race, but also getting my HR up since this was the shorter of the races and I knew I wouldn’t be out there all day. Despite not knowing if I wanted to start with poles until 5 seconds before the race went off, this section was uneventful. I was able to chat with other runners heading up, and it was just a good feeling beginning to the race.
The Scramble/Ridge:
My mantra for this section, being uncomfortable with exposure/heights, was “forward motion”. If I didn’t stop, and didn’t look down, it’d be over before I knew it. This was exactly how it went and while I didn’t love this part, I was proud of myself for getting it done quickly. I actually loved the ridge section for the community aspect. It was an out and back area so we were crossing paths with other runners heading back and we were able to give high 5’s and cheer each other on.
The Rope Descent:
Despite the negative of waiting 20+ mins in line at this section, I LOVED IT! It was so fun to be running down a suuuuuper steep grade without worrying about falling. You could really lean into it.
Sub-Peak Loop:
This is when the snow was at its worst. Even though the ground was clear, it felt like the depths of winter. Again, I actually kind of loved it. After climbing out of Kokanee Bowl, my HR got up again and I began to warm up. Running through the snow made me feel like I could manage the effort.
Jennifer descending Mackenzie Ridge during the Stoked Scramble 25K. PC: Bruno Long
The Descent:
After climbing out of the bowl and during sub-peak loop, I noticed that there was another female runner right behind me. This lit a bit of a fire (I’m much better as the prey than the predator). I knew the mountain bike trails heading to the finish line pretty well, and the plan was to just let loose as much as I could on the descent and hopefully not have the runner right behind me pass.
Basically, I ran scared to the end of the Stoked Scramble 25K. The sun came out and I was still in my jacket and starting to sweat at this point. I really did not want to stop just to lose my spot. So for the last 4 miles to the finish, I ran as hard as I could! I was very happy with this finish: not only did she not pass me, I widened the gap and passed 4 other runners on the descent.
Non-Race Highlights:
I love this race. I have been a volunteer both last year, and this year (on the non-running days), and it is such a joy to be a part of it. Jacob is a race director who really cares about all the staff/volunteers/runners, and is very generous to everyone. He truly wants this race to be an adventure and to have runners build life-long memories and friendships here.
Lessons for others – Share your pro-tips on the race to help the next runner
Pack everything that is suggested in the race guide/at the pre-race briefing! Many runners got too cold and could not continue. You can’t anticipate everything, so it is better to be prepared.
Have a plan for your poles, if you decide to use them, and practice it before hand! I stowed my poles in a quiver over the scramble section but on my way back, the start of the scramble looked like a pole graveyard as people just left them behind to do the out and back.
Bring gloves regardless of temperatures! The rope is so much easier to use if you aren’t worried about rope burn.
Lessons you learned that will help you next time around
Watch the promotional videos before-hand (or search for race reports)! I didn’t quite understand what the terrain would be like until a day or two before the race. Not ideal!
Most important course specific knowledge to know about the race
The most important thing is knowing you are going into an alpine environment, and the things that you can expect: sudden changes in weather, bears and other wildlife, etc.
Aesthetics – Is it a pretty course?
Gorgeous! It is running through the remote alpine of the Selkirks, both on and adjacent to the Revelstoke Mountain Resort ski hill, a hill that boasts the longest vertical descent of any ski hill in North America. While the views weren’t exactly clear on the Saturday, they were still stunning.
Sights of the remote alpine Selkirks during the Stoked Scramble 25K.
Difficulty – Is it a tough course?
Yes and no. By the numbers, the Stoked Scramble 25K does not look that uninviting. It is 25K (15.5 miles), with around 1650m (~5400 ft) of elevation gain/descent.
The first 3 miles of the course is a climb up a cat-track road. The grade is fairly gentle and undulating with ups and downs. Around 3.5 miles you turn off onto a narrower trail to climb up to the ridge. Here it gets much steeper, and much rockier, but not overly technical. Approaching Kokanee ridge is where the challenging terrain begins, with the aforementioned scramble section. Once you complete the scramble, you are running out-and-back along the ridge. This was harder than it seemed. There is no set trail in this section, so you ended up running across “meadows” that were anything but flat. This was actually where I found to be at greatest risk of an ankle roll.
Once you complete this out-and-back, you retrace your steps over the scramble section, and then make your way to the rope assisted descent. Some people struggled with the rope, others flew down it, but it is very steep. Once at the bottle, you travel across more trail-less meadows and then climb right back up the other side. This was again, very steep with either poles, or hands and feet climbing. Following this section you head over the McKenzie Ridge where the a well-developed trail system is in place. After a bit more mild exposure on the sub-peak loop, it is nothing but buttery mountain bike trails heading down to the finish.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The Transelkirks Run is an event run by the company TransRockies Race Series, who are well practiced in putting on races. The RD, Jacob Puzey, and his team do an amazing job of putting on this logistically challenging race. This was the first year that day two had four separate races happening at once (the half and full 3-day stage race event, the Stoked Scramble 25K, and the Stoked Ultra). Having many more people this year navigating the rope section caused the bottle-neck that I don’t think could have been predicted. Despite this hiccup, everything else was run very smoothly.
Competition – Is there a strong field?
Absolutely. While there aren’t any names that would be recognized globally, there are silent crushers who threw down astonishing times.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
There isn’t much to do here but go and sign up for the Stoked Scramble 25K here! They have tiered pricing so you save by committing earlier. When it gets closer to the race, it will more than likely sell out. If you want the easiest access lodging, book the resort hotel and then just roll out of bed to the start line. One thing to be aware of is that there will often be other tournaments in town that weekend, so while there should be enough space for everyone, you might not get your first choice if you book later.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
The aid stations are top notch and the volunteers are amazing! Especially the station at the top of the chair-lift exposed to the pounding snow and rain. There is the usual fare at the aid stations: chips, pretzels, watermelon, pickles, PB&J sandwiches, oranges, gummy candy, M&Ms, soda, electrolyte, water, Xact nutrition bars, cookies, etc. On Day 1 we also had Tater Boost join at an aid station to make samples for the runners. Oh, and Fireball!
Weather and typical race conditions
It could be gorgeous and sunny. It could be snowing. We had it all this year. Mountain conditions can change at the drop of a hat, so these swings might even occur on the same day. Typically, weather in mid-August is lovely.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I was happy to have poles for this event, even though it was only 25K. I felt like it helped save my legs for the downhill. Bring a pair of cheap, throwaway gloves if the rope descent is a part of the course in future years.
Jennifer’s Stoked Scramble 25K wooden medal.
Spectators – Is this a friendly course for your friends?
Unfortunately, no. The start and finish line are at the top of the gondola, so family/friends could make their way up there to cheer you on as you depart and as you cross the finish line. They could certainly do some hiking to get to other areas to cheer, which would be beautiful, but not easily accessible.
How’s the Swag?
Wonderful! Entrants received an Adidas Terrex long sleeved zip up T-shirt, a very pretty wooden medal and dinner that evening at the resort.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
For this year, I’d probably give the Stoked Scramble 25K an 8/10 simply due to the bottle-neck incident. If it had been smooth sailing, this race deserves a 10 for sure!
As a side note: The TransRockies 6-day stage race will have its final event in 2025, while more effort will be put into Transelkirks and The Golden Ultra. If you are looking for a North American stage race, come check it out!
Jennifer Kozak is a coach with Team RunRun who knows how to balance training with family, on both the roads and the trails. Jenn works with athlete of all abilities, from those dipping their toes in trail races or tackling new goals on the roads, from the 5k up to the marathon.
While all marathons are special, the World Marathon Majors hold the most prestige in the world of marathoning. They encompass six of the most renowned marathons globally: Boston, London, Berlin, Chicago, New York City, and Tokyo. Each marathon offers a unique experience, marked by distinct courses, varying qualification criteria, and tradition.
Desiree Linden became the first American woman to win the Boston Marathon in 33 years. PC: Charles Krupa.
1. Boston Marathon
Course: The Boston Marathon is famed for its point-to-point route from Hopkinton to Copley Square in Boston. The course features rolling hills, the challenging “Heartbreak Hill” near mile 20, and a net downhill overall, making it both a test of endurance and a fast course under the right conditions.
Date: Takes place on the third Monday of April each year, celebrated at Patriots Day in parts of the USA including Boston. The 2025 Boston Marathon will be held on Monday, April 21.
Qualification: Qualifying for Boston is stringent. Runners must meet age- and gender-specific time standards, achieved in another certified marathon. These standards are competitive, and entry is further limited by registration windows, often filling up quickly with the fastest qualifiers. The Boston Athletics Association also offers a small number of charity places to select non-profits; runners must raise significant amounts of money to qualify for one of these places.
Course: The London Marathon’s course is a scenic loop through the city’s landmarks, starting in Greenwich and finishing at The Mall. Participants run past the Tower Bridge, the Houses of Parliament, and Buckingham Palace, making it a visually captivating race. Moreover, the London Marathon is the world’s largest marathon with over 53,700 finishers in 2024.
Date: Takes place on either the last or second last Sunday of April each year. The 2025 London Marathon is set for Sunday, April 27.
Qualification: Runners can gain entry via several routes: a lottery system open to all, time qualification standards for UK residents, charity spots, and guaranteed entries for Good for Age runners who meet specific time criteria. Unfortunately, the lottery, or general ballot, for the London Marathon is the toughest of all six marathon majors with the chances of gaining an entry below 2% for 2025!
With a fast and flat course, Eliud Kipchoge broke the World Record at the Berlin Marathon several times. PC: Christoph Soeder.
Course: Berlin boasts one of the flattest and fastest marathon courses, starting and finishing near the Brandenburg Gate. The route’s design, through wide and smooth city streets, contributes to its reputation for record-setting performances.
Date: Takes place on the last Sunday of September each year. The 2024 Berlin Marathon will be held on Sunday, September 29, and the 2025 Berlin Marathon on Sunday, September 21, 2025 (a week earlier than normal to avoid conflicting with the German parliamentary elections).
Qualification: Entry is primarily through a lottery system. Additionally, runners can secure spots via time qualification, charity fundraising, and tour operator packages, which include race entry and travel arrangements.
Course: Chicago’s marathon features a loop course that starts and ends in Grant Park, taking runners through diverse neighborhoods and iconic cityscapes. As a result of the course’s flat and fast nature, the Berlin Marathon is a favorite for those seeking personal bests.
Date: Takes place on the second Sunday of October each year. The 2024 Chicago Marathon will be held on Sunday, October 13, and the 2025 Chicago Marathon on Sunday, October 12.
Qualification: Runners can enter through a lottery, time qualifiers, charity partners, and international tour programs. Chicago also offers a guaranteed entry option for legacy runners, those who have completed the race multiple times.
Course: The NYC Marathon’s point-to-point course spans the five boroughs, starting on Staten Island and finishing in Central Park. Additionally, the course includes notable bridges and varied terrain, providing a vibrant and challenging urban running experience.
Date: Takes place on the first Sunday of November each year. The 2024 NYC Marathon will go off on Sunday, November 3, and the 2025 NYC Marathon on Sunday, November 2.
Qualification: Entry methods include a lottery, time qualifications, charity entries, and guaranteed entries for New York Road Runners (NYRR) members who meet specific participation criteria. International runners can also access spots through official tour operators.
Course: The Tokyo Marathon follows a scenic urban route that highlights the city’s modern and historic landmarks. Starting at the Tokyo Metropolitan Government Building and finishing at the Tokyo Station, the course offers a mix of flat and mildly hilly sections.
Date: Takes place on the last Sunday of February or the first Sunday of March each year. The 2025 Tokyo Marathon will be held on Sunday, March 2.
Qualification: Entries are primarily distributed via a lottery system due to high demand. Time-qualified runners, charity participants, and tour operator packages provide additional avenues for securing a spot in the race.
Runners who complete all six World Marathon Major receive a special Six Star Medal.
Six Star Finishers
Runners who have completed all six World Marathon Majors are termed “Six Star Finishers” and earn the Six Star Medal at the finish line of their final marathon. Due to the challenge of gaining an entry into each of the races, not to mention the considerable time commitment to train for 26.2 miles, and the financial cost of racing around the world, it often takes runners many years to complete all six.
Other World Marathon Majors Considerations
While each of six World Marathon Majors each present unique challenges and experiences, drawing elite and amateur runners from across the globe, they have their drawbacks too. The selective entry criteria, huge field sizes, complicated race day logistics, and finances required for entry fees, travel and lodging around the world, are all factors to consider when deciding your next marathon. For a fast time, guaranteed entry, friendly and stress-free experience, don’t overlook a smaller marathon closer to home.
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
Runner: Matt Urbanski (Team RunRun founder and coach)
Race Date: 06/29/2024
Location: Olympic Valley, CA, to Auburn, CA
Result: 22 hours 48 minutes, 72nd place overall
Strava link:Part 1Part 2 (You know it’s a long race when there are 2 Strava files!)
Matt still smiling at the finish of the Western States 100, showcasing his “funky button down finisher shirt”!
3 Bests – What aspects of the race did you like the most?
My crew. I had such a good time with my crew and my pacers. Getting so many of my favorite people together is the best!
The volunteers. The volunteer to runner ratio is amazing. I had people sponging me down with ice water at nearly every aid station!
The race vibe. It just feels like a special race, and everyone realizes that we’re all fortunate to be there doing this together.
Highlights of your race – What did you do well and enjoy about your race in particular?
Even though I didn’t achieve my primary goals for the race, I stayed positive throughout. While the outcome was unsatisfying, I never despaired and I never gave up. I stayed positive and made the most of a situation that was not what I was planning or hoping for. I’m especially happy that I was able to enjoy the last 20 miles with my brother pacing me despite having to walk most of that.
My short sad story is that my left hip flexor started hurting 3.5 hours into the race. I was mentally ready to start feeling tired at this point and to not feel great by the 15 to 20 mile mark of the race, but the feeling in my hip was not fatigue but more acute pain. I stopped briefly, rubbed it out, and then finally took some ibuprofen (I usually save that for way later in the race!). From then on, I was able to run easily for a long while – thanks to Chris Harrington, I was able to latch on and get into a steady groove.
At that point, I still believed I was able to run low 18s or even sneak into the 17s. But the hip kept coming back. Me and my crew worked hard to solve it, and even from Foresthill to Green Gate my pacer, Teddy, and I were moving well. But once it got dark, my hip pain got to be too much (the darkness wasn’t the cause, just coincidence!) so Jeff and I tried a walk run strategy for a bit, but eventually I had to just walk. My energy level was fine, my mind was fine, but I couldn’t lift my left leg to run.
I went through some more rationale negativity – it didn’t have the depth of despair that I’ve felt in other disappointing ultras. But I talked seriously about not wanting to race anymore. I questioned whether I had the fire to keep doing these when I’ve had so many unsatisfying races over the past few years. The disappointment that comes with not reaching my potential made me question my desire to keep trying. But there was no doubt I would finish this race. I knew I could and would finish the Western States 100. And I was able to walk quickly in and walk the track in with my awesome friends!
Lessons for others – Share your pro-tips on the race to help the next runner
If you don’t live at altitude, be prepared to feel the elevation in the first 30 miles.
It gets hot! Pre-race: heat train! Include sauna sessions and running when it’s hot. I did a lot of sauna sessions and think that it helped a lot. During the race: stay cool and keep wet! Wear a hat, use the ice available at aid stations, sponge yourself down with water and ice, keep hydrating often.
There are so many runnable sections on this course, so be patient and save your energy for the sections that fit your strengths. There was more single track than I anticipated, so be prepared, and train to run faster on narrow trails that aren’t totally smooth.
Lessons you learned that will help you next time around
I would do more workouts on single track trails, trying to make faster running on narrow trails feel easier.
Matt putting his single track trail skills to the test.
Most important course specific knowledge to know about the race
Break the Western States 100 into three main parts: 1. The High Country. It was less smooth than I was anticipating. It isn’t overly technical or difficult, but it’s also not smooth. There were a number of sections with baseball-sized rocks strewn around the trail that made it necessary to be more focused than I was expecting. Some sections were more overgrown or difficult to see than I was expecting. Additionally, the higher elevation is noticeable for someone coming from sea level, so I had to be extra cautious and patient while up high. 2. The Canyons. The steepest climbs and descents are in this section and it feels hottest here. The two bigger descents were more narrow single track with rocks than I remembered, and coupled with my aching hip flexor, I took this section way slower than I would have liked. The two big climbs are the only sections I really felt like I needed to hike. Poles (not allowed) would have been great here. 3. The rest of the course. The Cal Street section from Foresthill to the river was not as fast as I was expecting. There were lots of little rollers and single track that kept me from really getting going fast. We worked well through here and I’m happy with it, but it was slower than I was expecting. I liked the climb up from the river. There was a lot of runnable faster stuff in the last 20 miles of the course that I walked given my hip, but knowing that there is a lot of runnable stuff to finish is key. This is why conserving energy and staying patient is important: if you have legs, you can really fly the last 20 miles!
Summary: There was more single track and rocks than I was anticipating. That said, there were still plenty of fast and runnable dirt roads.
Aesthetics – Is it a pretty course?
It’s a great course with a lot of unique features. I loved the high country landscape, and I liked the canyons section – dry and sort of lonely – I wasn’t around a lot of runners during this section. Contrasted with the busy sections like the start, Michigan Bluff, Foresthill, and the finish, the mix of people and solitude was great! Another course highlight were the lovely sections by the river in the late afternoon/early evening light.
Looks are deceiving: don’t be fooled, Western States 100 is one of the most challenging races in the US!
Difficulty – Is it a tough course?
Definitely a tough course with unique elements! However, they’re all things that one could prepare for; they’re still difficult, but less so if you prepare.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The best! This race is dialed in. The only negative I heard was from my crew in that the driving directions were less clear than they could have been. Simply providing a GPS waypoint for Google Maps would have been helpful opposed to the “turn left and then go east” sort of directions.
Competition – Is there a strong field?
Undoubtedly! The Western States 100 is the most competitive and historic 100 miler in the US!
Matt still smiling at mile 62 coming through the Foresthill aid station.
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 not easy to get into the race as the field size is limited to only 375 runners. I started trying to get into the race in 2017 and finally got into the 2024 race – 8 years later!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There are 20 aid stations throughout the Western States 100, some allow crew and some don’t. The aid stations are great and stock a wide range of real food options including fresh fruit, trail mix, potato chips, candy, and more. I filled my bottles with GU Roctane Energy drink from the aid stations but otherwise used all my own gels. They had GU brand sports nutrition and I’m not a fan of GU. In hindsight, I would have taken the GU Chomps (chews) but I forgot about them and didn’t realize they were there until my brother grabbed some from the last aid station! I fueled mainly on Precision Fuel & Hydration gels, SiS Beta Fuel and Isotonic gels, along with some Skratch drink mix for electrolytes.
They had ice water and sponges at most aid stations. Some seemed to have some odd rules about runners not being allowed to touch the sponges themselves though. I wanted to just go for it and really douse myself but they often wouldn’t let me. But the service and the desire to help from the volunteers was huge and very felt amazing!
Weather and typical race conditions
Matt’s crew of Teddy Bross, Ruby Wyles and Jeff Urbanski at the start of the Western States 100.
Be prepared for it all! The race starts early in the high country, making it cool and sometimes (not this year though) snow on the grounds, which can be a big factor to be prepared for! The toughest conditions happen in the middle where it’s blazing hot – expect over 90 degrees, plus the direct sun and humidity makes it feel even worse. We had a moderate year where it maybe got to the high 80s/low 90s, but it was still hot!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I wore a Naked Brand belt with two water bottles, Janji tight shorts with pockets for my gels, and a singlet with arm sleeves. Thankfully my crew had ice bandanas for me at aid stations which helped me stay cool.
I switched to wearing a Salomon ADV5 pack at Foresthill. My hip flexor on my left leg started giving me troubles 20 miles into the race and bothered me the rest of the day (I’m still not running 2 weeks post-race because it’s still messed up!). My crew thought that maybe it was the stress/pressure of the tight belt with the two bottles up near my front that could have been causing it, so I switched to a pack. The other advantage of the pack was that we filled the back part with ice for most of the remainder of the race.
Spectators – Is this a friendly course for your friends?
We split our crew into two for the first half. Crew 1 went from the start to Duncan Canyon and Dusty Corners, while Crew 2 went to Robinson Flat and Michigan Bluff. This worked out great for me, but it did make for a long and tiring day for my crew, wife and kids! From there on, I saw my crew at Foresthill and Pointed Rocks, and then again at Robie Point.
The fanfare and energy on the course was awesome! At the same time, there were long stretches where I saw no one, including runners. The race spread out surprisingly quickly!
How’s the Swag?
Really impressive: a Hoka backpack and slides, Goodr sunglasses, a new pair of socks. Nike were even giving away free trail shoes to all Western States 100 racers! The belt buckle for finishers is sweet, and they gave a funky button down shirt to all finishers when we crossed the line – the shirt was totally my style too!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
10 out of 10!
I’m bummed that I didn’t race well. I put a lot into training and I believed I could do more on race day. But I made the most of the day and will have good memories from it. The race itself is totally worth the hype and everyone should do it if they get the chance!
For more on the Western States Endurance Run, check out Matt’s pacer Teddy Bross’ own Western States 100 race report from his 2017 race.
Team RunRun Coaches Cheyne Inman, Lindsey Funch, Brant Stachel, and Jessica Hadley came together for a live panel discussion titled “Training Tips for your Fall Marathon” moderated by Kyle Fulmer. Our coaches answered eight of your most popular questions, and Ruby Wyles summarized their responses below. Team RunRunners and Coaches were able to join the live discussion via Zoom and can catch the replay here. We plan to make “Talk with the Experts” an ongoing monthly series, so stay tuned for more discussions coming soon!
1. When should I start training for my marathon? How long should my build be?
Cheyne: There is no one-size-fits-all: it really depends on where you are starting from. Many 16-18 week programs use the first 6-8 weeks to build up mileage and develop your aerobic base. For someone who races and trains year round, they start the build already with a base, so a shorter marathon plan may be more appropriate. For someone who has never run a marathon, I think a 16-20 week build up is necessary to give runners enough time to gradually progress the weekly long run and overall mileage.
Lindsey: It depends! I generally recommend runners already being comfortable running 25-30 miles per week, including double digit runs, before starting a 14-16 week marathon specific block. For runners not there yet, aim for a 20-24 week marathon cycle, allowing you to build mileage and add in intensity gradually. A gradual progression mitigates the chance of overuse injuries!
Brandt: Everyone’s a little different and it depends on a multitude of factors: marathon experience, current fitness and aerobic capabilities, recent injuries, and more. Generally speaking, however, a 10-16 week marathon build is advisable.
Jessica: Some athletes thrive off a short build while some new athletes running a marathon may want a 16-18 week build, depending on what training they have done before the marathon. The bigger their base before starting a marathon specific block, the shorter the build an athlete can do to safely build up for the marathon.
Team RunRun coaches have guided runners of all abilities to successful marathons, including many Boston Qualifiers!
2. Are training races (e.g. a half marathon) a good idea during marathon training?
Cheyne: Shorter races in a marathon buildup are a great way to test the fitness you’ve built in training, dial in your race day routine, fueling, and pacing strategies. The marathon is a long race, and anything can happen on race day –from stomach problems to bad weather and more– so racing a shorter race in your build up allows you to get something out of your training block in case things don’t go perfect on marathon race day.
Lindsey: In short: great but not essential. Training races can be a good way for runners who deal with race day anxiety to feel the excitement and nerves without as much pressure, as well as allowing them to go through the motions of race day preparation. If you plan on racing a half marathon during the build, aim for it to be 4-6 weeks out from your goal marathon so you have enough time to recover fully afterwards. Another option is to use races as aided workouts— rather than running them all-out, the races could be a chance to practice running at marathon effort with the benefits of having aid stations. With the excitement and hype of races, it can be easy to start too fast, so training races can help you practice holding back (and hitting your prescribed paces or efforts) when there’s competition.
Brandt: I like the idea of training races to give athletes practice at their race day routine: portapotty, fueling, breakfast, travel, etc. That said, I’m cautious about using races as a benchmark or measuring stick for marathon performance. While they can be a general guide, they don’t always equate out.
Interestingly, I was looking at the number of men and women at the US Olympic Marathon trials who had hit the Olympic Trials equivalent (based on Jack Daniels’ running calculator) in the half marathon. There were plenty more athletes who hit the equivalent half marathon time to the respective marathon Olympic Trials standards. This shows that even pros don’t always convert their under-distance races to the full distance. If they can’t, then we shouldn’t be so egotistical to think that we must be capable of it every time as well!
Jessica: I often suggest a half marathon in a build around 6-7 weeks out from the marathon for several reasons. Firstly, it helps me get a good idea of where the athlete’s fitness is, and secondly it is a huge confidence booster that they are gaining fitness. It also helps the athlete get in race mode and work on mental toughness. This is a race where they could completely race it for a PR or use it as a workout depending on what they are looking for. I generally don’t like anything too close to the marathon because I don’t want them fully going to the well before the full..
3. Do I have to do my long run on the weekend?
Cheyne: I often have athletes do their long run on other days of the week, and I don’t think that’s a problem. However, whatever day you do, the keys are that you consistently run long every week or two, and that you aren’t running it the day before or after a workout, or else you’re sacrificing recovery.
Lindsey: There are no hard-and-fast rules when it comes to training plan structure, so find a place in the week that you can carve out 1.5-4 hours— think running time, driving to and from the run (if you don’t run from your door), showering, and grabbing post-run food. Additionally, the long run doesn’t have to be the same day each week. I recommend having 5-13 days between long runs, meaning if one week you get out on Saturday, but the following weekend is crazy, you could shift the next long run to Thursday (5 days) or the following Tuesday (10 days since your last long run) if that works for you. Personally, I’ve coached some runners who found that a 10-day cycle (long run every 10 days) worked best for their schedule and, as a bonus, we could be more intentional about spacing out their hard efforts.
Brandt: We all have lives, work, and families, and sometimes the traditional Saturday or Sunday long run doesn’t fit. I love to put the long run wherever it fits for athletes, and use it as the base of the weekly schedule. So if the long run is on a Wednesday, I don’t put a speed session on Thursday. Instead, I adjust training based on the day of the long run as this really is the bread and butter of marathon training. The mix of volume and intensity both going into and coming out of the long run needs to be just right to ensure fatigue levels are appropriate to hit paces and prevent injury and burnout.
Jessica: One of the great things about having a coach is that we can work with you and your schedule to make it personal for you. I have many athletes that are nurses working shifts that do their long runs during the week, and I actually have to change their schedules weekly.
4. Do I need to do speedwork to run a marathon? Why?
Cheyne: It depends on what you mean by speed work, do you need to be doing 100m sprints every week? No. Could it help? Possibly. It is important to touch on faster paces than marathon pace to make marathon pace feel easier and to also develop different energy systems and strengths. You can do this through faster interval workouts once a week or shorter leg turnover work like 6-8x 100m strides 3x a week. Most importantly, just make sure it isn’t at the expense of your longer, more marathon-specific workouts, or you not recovering and getting hurt.
Lindsey: To complete a marathon, callusing your legs to the time on your feet (read: getting in mileage and some long runs) is more important than incorporating “speedwork”. That said, adding higher intensity training sessions for more experienced runners, can help to improve top-end speed, increase the body’s ability to sustain higher intensities/paces for longer, and give runners a greater number of gears to work from when it comes time to race.
Brandt: Yes and no, it depends. Speed work is great at boosting your neuromuscular system, which can help with running efficiency and strength. However, in my opinion, speedwork is the first thing to be omitted from the marathon build due to time or risk of injury. From talking to experts and leading coaches, it would seem the hierarchy of marathon training is as follows: 1) total aerobic volume, 2) long runs, 3) tempo runs, and then 4) speedwork.
Jessica: Speedwork will help build running economy and improving running economy can have a significant impact on your race. I like to include it once a week. If you are running your first marathon, or don’t have a big base, it’s not as important as building volume and endurance. However, if you want to see a drop in your marathon time, I do believe adding speedwork, combined with marathon specific work in long runs, will help you see fitness gains. For a new runner, speedwork could look like strides at the end of an easy run or power hill strides.
5. When do I need to fuel my runs? What should I fuel with? How do I carry fuel?
Cheyne: Fueling is both individual and universal. Everyone needs to get in calories throughout a marathon to replenish what you use throughout the race, but the most important things are to have a schedule and use fuel that works with your stomach. That takes practice in training to dial in when/ how often to fuel and what nutrition works for you. As far as carrying the fuel, what has worked well for me is tucking gels into tight fitting accessories like arm sleeves, gloves, or short pockets. Another thing I’ve started doing is running with a handheld. Nothing big, just about 10 ounces, and I like to fill mine with liquid fuel like Maurten 360, and often combine that with aid station cups in races too.
Lindsey: The current research shows that YES you do need to fuel your runs, all of them. For endurance runners, running fasted has not been shown to be beneficial. Make sure that you eat some carbs (20-30g) prior to a run, and more if you’re going long or running some higher intensity efforts. From there, in-run fueling is recommended for any run longer than 60-90 minutes, shooting for 50-90g of carbs per hour (so a 20-30g gel every 25-30 minutes). There are a wide variety of ways to carry your fuel, and it really is up to personal preference and the gear you have available. I like to wear shorts that have 2 large side pockets that can fit up to 3 gels each. I also carry a 12-oz handheld water bottle (great for refilling if you’re on a rail trail or passing by a park), which also has a large pocket that can fit 2 more gels. There are also bras (for the ladies) that have up to 5 pockets for snacks, and for carrying fluids, there are lots of belt and vest options made by Solomon, SpiBelt, Flipbelt, UltraSpire, and more. My advice is to experiment and see what works best for you.
Brandt: When running over 100 minutes, the leading research suggests upwards of 100g of carbs per hour. This, however, needs to be trained. I recommend runners pick their gels and fueling source at the beginning of their build, so they can practice it every long run. As much as you’re training your legs and lungs, you need to train your gut to tolerate this as well! Generally, the best fuel is the one you can tolerate best and don’t hate the taste of, given you’re taking in enough carbohydrates. When thinking about the 100g of carbs per hour target, practice fueling every 15 to 30 minutes on easy and marathon paced long runs to ensure the gut is rock solid.
Jessica: Fuel is very specific to the runner – if you are new to fueling I always suggest buying trial packs of different fuel to see what works for your stomach. It can take time to figure out what you like and what doesn’t upset you GI system, but once you do, I recommend practicing with it on all your long runs and during any week day speed sessions. I recommend fueling early and often, generally taking your first source of fuel around 30 minutes into the race. I like athletes to aim for around 50-60g per hour, equating to a gel every 30 minutes. One of the things I see the most is people not being able to handle a gel later in the race which is why fueling early and often can help load up your glycogen stores for later in the race.
Another important factor when thinking about “fuel” is water, electrolytes, and salt. This is also specific to the runner but some runners may opt to carry their preferred hydration in a handheld, take salt chewable tablets for cramps, or salt pills. When training for a fall marathon you are most likely training through brutal summer weather so these are important tools.
6. What are the not-so-little things you as coaches swear by?
Cheyne: I have found that my daily routines have become the most important part of my training as I’ve aged. I do a set of drills daily that I got from Meb Keflezighi’s book “Meb for Mortals”, which has helped with both my form and ability to stay healthy. In the 30 days leading into a goal race, I am intentional about doing everything I can to support my training and recovery: at least 8 hours of sleep, no junk food, doing the little things like stretching and rolling, and no alcohol.
Lindsey: I think many of the listed “not-so-little things” have their place in most everyone’s training, but I think sleep is HUGE. When you’re sleeping, the body repairs, heals, and makes adaptations, so aiming to get MORE THAN 8 hours of sleep each night can be so beneficial. Personally, after a bad night’s sleep or if an athlete’s feeling overly tired, I would rather they skip a training session in service of getting more sleep— running or training while sleep deprived puts you at a higher risk of injury and is also NOT FUN, so getting caught up on sleep and running when you’re mentally and physically firing on all cylinders makes a lot more sense. Fueling and hydrating enough is always important, but especially as the mileage and/or intensity ramps up. It’s totally not a sexy part of training, but making sure nutrition and hydration is on point can make or break your training.
Brandt: Sleep and flexibility – not in your muscles kind, in your training! Just because the plan is written doesn’t mean it has to be followed exactly to the day. The marathon is a grind; sometimes life kicks in and you are under-recovered or not ready for the challenge of the day. A good coach is always in communication with their athletes about their fatigue levels, pain and soreness, so they can adjust their athletes’ training on the fly to save them from blow ups or injuries. Sleep really is the bedrock of our physical and mental health. It’s also when recovery and adaptation truly happen. This is a must to consider when working with athletes. I question whether 10-15 extra minutes running is worth it if it’s forcing the athlete to get up extraordinarily early.
Jessica: I preach that the pillars of a good race are sleeping 8 hours a night, hydration, and nutrition. Sleeping is often harder in the summer because we have so many other factors that keep us from sticking to a regular schedule. I talk to my athletes about what their goals are – if they want to sleep in and run later in the heat that is fine, but if they want to get up early for their long runs they have to go to bed early enough to get enough sleep. Also, because of the excessive amount of sweat most people lose in the summer months during training, it is important to stay hydrated with water and also some type of electrolyte drink. And with nutrition, a great race can come down to a good carb load vs. a bad one; I think most people think a carb load is one day before the race, when actually it should be 2-3 days before the race. Loading up the glycogen stores plus fueling properly on race day will help you not hit the wall and reach your goal!
7. How do I know the difference between expected soreness/ discomfort from training and injury?
Cheyne: I honestly don’t think anyone ever knows for certain, but the way I gauge it is a problem getting worse, staying the same, or getting better. Soreness after a hard workout or race can be misleading. An easy jog the next day can help differentiate between the two: if the soreness eases up during the run, it is likely normal training stiffness; if not, or if I feel a new pain pop up on one of those runs, I will stop and rest a day to see if it was just a little pain or an injury coming on.
Lindsey: A little bit of soreness is normal when you are pushing your body and working to get better. As a general rule, if something is sore post-run, but the soreness wanes after a day of rest or easy activity, that is pretty normal, and not too worrying. If the soreness or discomfort persists, we want to pay more attention to it. As a coach, I am not a physical therapist or medical professional, so it is outside of my scope of practice to diagnose or treat an injury- so if something is very painful (shooting pains, immobile, or causing a change in gait, for example) my suggestion is to get in with your primary care physician, or see a physical therapist or orthopedist that specializes in endurance athletes as soon as possible, so that you can get a diagnosis and a path forward!
Brandt: This is a tough one and often requires the vision and wisdom of someone who has been injured before or seen runners with these types of pains and soreness to help athletes navigate. Generally speaking, though, something that doesn’t return close to baseline after a couple days off running is a red flag for me. If it’s in or near one of the typical troublesome spots such as the ITB, tib post, Achilles, or plantar, I’m also extra cautious. This is an area where good lines of communication in coaching cannot be understated.
Jessica: I joke often that if I woke up and wasn’t sore I would be worried. When you are marathon training you are going to be sore and tired, and little aches and pains may happen. This is normal due to the repetitive nature of running and stress we put on our bodies. However, if you start to feel the same pain repeatedly, and it is hindering your training, changing your stride, or it is more than a 3/10 on the scale of pain, I would like to know as a coach. It may be something we just watch and scale back on harder sessions, or it may be something more serious we need to address.
Team RunRunner Jackson recently ran his first marathon after a successful build with his TRR coach.
8. What’s my marathon pace? How do I work out a realistic goal time?
Cheyne: What has worked for me and some of my athletes is this slightly unconventional method. When starting a new training block after time off, I will have myself or my athlete run a hard 3 mile tempo. Assuming that the athlete has previously run a marathon, their average pace for that 3 miles is a good indicator of what pace they are capable of running for their best marathon. By “best marathon”, I’m assuming the athlete had a smooth 3 month build and a hiccup-free race day. Closer to race day, I also have my athletes do longer repeats like 3-4 x 3 miles at what they feel like is their goal marathon pace. If they are consistently maintaining that pace throughout all the intervals, week after week, feeling somewhat controlled, then we can be more confident that they can run that pace for the marathon.
Lindsey: For the first time marathoner, I generally recommend to worry less about pacing and focus more on finding what feels like a sustainable effort. This principle holds true for most runners, but we can get more specific about pacing as runners gain more experience. I often use previous race results to set some training paces, checking in throughout training to make sure that paces and efforts line up. As training progresses and race day gets closer, it becomes easier to estimate realistically what a runner is capable of- we can use some quality sessions or long runs to assess. If you aren’t working with a coach, using a calculator like VDOT or the McMillan Running Calculator to estimate training paces and race equivalents can be helpful by plugging in a recent time trial or race— remember that longer races like a half marathon will be a better predictor of your marathon pace than shorter distances like the 5k or 10k.
Brandt: You need to consider a variety of factors including: temperature, humidity, fitness. In my opinion, there is a difference between your marathon race pace and marathon training pace. For example, building through the heat and humidity of summer, it’s not uncommon for runners to train at 10-15 sec/mile slower than their race day marathon pace. I also like to start my marathon builds with 45-70 minutes straight of marathon (or “conditions adjusted”) marathon pace. If an athlete can do this comfortably and report they could do this for another 1-2 hours, we likely are close to their marathon pace. If not, then we need to reevaluate to ensure we aren’t overreaching throughout the build. As one of the final workouts of the build 2-3 weeks out, I also like to do 90-120 minutes at goal marathon pace (heat adjusted if need be) as the final test for an athlete. We want to know how comfortable this pace is. Could you do it for another 1-2 hours? Again, if not, we need to reassess an athlete’s goal pace for race day. It’s better to have this information 2-3 weeks out than to discover it 10-15 miles into a marathon! This helps us be data-informed in our pacing decisions, as well as setting athletes up for success.
Jessica: I am a VDOT coach so I use the VDOT calculator to give a “marathon pace”, but that may not be your marathon pace- especially if it is based on a short distance race. This is why I generally like to work with athletes before they start building into the marathon so we can look at their fitness and make any changes. Also, goal marathon pace could change during the build. It’s important to have an open line of communication about goals and expectations for your race with your coach. We are here to help you and guide you to your best marathon by having realistic goal setting and race expectation discussions.
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
Result:Overall:99 DP:20 finishing in 4 days, 9 hours, 28 minutes, and 27 seconds!
3 Bests – What aspects of the race did you like the most?
1. My Crew
Ultras are a team effort at any distance. However, I think the 200+ mile length amplifies this concept. Putting together a reliable crew that I 100% trusted to make decisions for me and would also work well together took a great deal of planning. Crewing is arguably more difficult than racing in many ways and not many individuals are willing to give up days of their time to follow a sweaty, dirty, smelly runner through the desert. My team consisted of outdoor athletes of various personality types who all brought a unique skill and/or outlook to the table. It is this diversity that made the team so remarkable. I loved that Cocodona 250 gave me the opportunity to spend so much time with this truly outstanding and gifted group of athletes. Without the people listed below I am convinced I would not have crossed the finish line: 1. Damien: husband, multisport mountain athlete, “the nice one” 2. Luke: friend, crusher ultra-runner, “the drill sergeant one” 3. Jess: friend, climber, endurance rider, RD for City of Rocks Ultra, “the dependable one” 4. Byron: friend, climber, RD for City of Rocks Ultra, coach-to-17-mile pacer, “the chill one” 5. Zack: friend, multisport desert athlete, brand rep for my sponsor UltrAspire, “the fun one”
2. Strategy
All ultras involve strategy, but I think that a really strong athlete can use fitness to override poor tactics to some extent. However, in a 200+ I would make the argument that fitness cannot override a poorly executed plan. The longer the time and distance the more chances there are for things to go wrong. It becomes a game of efficiency and the ability to solve small problems before they become monumental issues is critical. Additionally, there is no playbook or formula for the 200+ mile distance. We are still learning the best way to pull off this milage as a community which makes creating a personal strategy even more exciting! So much beauty in the unknown!
3. AZ Desert
I really enjoy races that are of out my out of my comfort zone (alpine desert, slickrock and high mountains). These events offer the best learning experiences! I was intrigued by Cocodona 250 not only because it was a new distance for me, but because the unique environment of the race. Outside of running the Black Canyon 100K, I was not as familiar with the terrain and climate of the Arizona desert prior to running Cocodona 250. I loved learning to move through the novel landscape leading to Sedona and reaching the familiar alpine ecosystem in Flagstaff toward the end of the race when I was most tired!
Not so much – Aspects of the race that didn’t do it for you
Honestly, I cannot come up with anything about Cocodona 250 that I disliked. Sure, I wasn’t a fan of sleep deprivation, but no one signs up for a 200+ miler thinking that they won’t get tired! It’s part of the excitement!
Weird factor – What’s the weirdest thing about this race?
Nothing weird per say. However, it’s interesting to observe other racers’ tactics. Strategy is huge during 200s and, since there is no standard, the techniques folks use are wildly varied! Only taking two 20min naps… raw milk… jester costumes… watermelon dipped in pickle juice… the list goes on!
Dandelion hiking up a steep section of Cocodona 250.
Highlights of your race – What did you do well and enjoy about your race in particular?
Beginning
Day 1 of Cocodona 250 is known as The Crux. The first 38 miles ascends over 10,000ft of rugged, rocky vert in full exposure of the sun. In fact, this section is so difficult that there is a 19-hour cut off! It is what makes or breaks the race for many athletes; the highest DNF rate is the first day. With slightly cooler temperatures than normal, I suspected that the race would begin briskly. I knew I needed to resist the desire to compete during this section. I would have to focus entirely on measured breathing, efficiency and keeping my pace in check. Out of the gate I was with the top women, but let myself drift back slightly and congratulated myself for not getting swept up in the mayhem. No need to be in the front in the first mile of a 200+!
Early miles in tough conditions
Throughout the section, I kept waiting for the “hard” part. Yes, there was a ton of climbing on loose rock, but as an alpinist I’m accustomed to talus and vert. Yes, it was sunny and hot, but my pace seemed to follow a lot of the shade and there was a delightful breeze. I carried five liters of water from Cottonwood Aid and sipped the fluid diligently. In the wind I wasn’t sweating much, but I knew I was still losing moisture. I also kept eating along the way, even if I wasn’t quite hungry. At Milk Creek I followed my coach’s sage advice and sat in the water for a moment to cool down and reset myself even though I wasn’t overly hot. This was preventative. I felt cool and refreshed over the next few miles! At Lane Mountain Aid I stopped again and had ice put in my sleeves and freezing water poured over my head. Again, preventative. I never cared how many people passed me, knowing I was doing what I needed to endure not just the moment, but the days ahead. Sticking to my schedule, and utilizing my strengths, I didn’t worry about the pack, and gradually worked my way up. I was competing by following what I thought would work for me long term. For this reason, I believe that the crux of the race was one of my best executed segments.
The lowest low
As you will read in the next sections, my sleep strategy derailed my body’s equilibrium and resulted in a scary episode of heat exhaustion on my way to Sedona. In short, my body stopped regulating temperature and I found myself shivering in 80-degree weather! My pacer put me in in the shade wearing my puffy and pants at a water station to take a dirt nap. In my daze I heard him talking to a volunteer about my state and asking if there was a medic (there wasn’t one). My thought process was: “This sucks. It would be really nice to get medically pulled from the race. I mean, that’s not the same a quitting, right? Medically pulled is for my safety so it’s a legit reason…. NO! You’re not in rough enough shape to be medically pulled. Remember when your coach made up back pain last year hoping to be medically pulled because it sounded better than quitting? Then he didn’t quit… instead he got the course record! You’re not going to use this setback as a reason to drop. You started this and you are going to finish this, so get it together and figure out a way to move forward even if you have to crawl.”
Turning it around
Looking back, I am really proud of myself for recognizing that I was in an unpleasant situation, allowing a brief indulgence of considering a medical pull and then seconds later dismissing those thoughts and focusing on problem resolution. When I began running ultras it was about finishing and not racing. The competitive edge came later in my running journey as a way to add another layer of challenge and encourage me to push my limits further. However, getting to the finish line remains my number one objective in events. If I am not performing as I hoped in a race, I would much rather shuffle along the course at ½ mph and time out than drop. I am stoked that I maintained my “I ain’t no quitter” attitude when I experienced the lowest low of my ultra running career. I was also pleased that I let go of podiuming or top ten women very easily. The transition happened seamlessly in my head and I never once felt disheartened by the goal adjustment. I was still in the race, after all!
End
I bounced back from the heat exhaustion and enjoyed a fun day in the desert with my pacers and crew! The next night was rough on me again though. This time my body didn’t tolerate cold well which was extra frustrating because I am a snow runner! Plus, everything just plain hurt! My husband was pacing me for this section and knew exactly how to make this frustration morph from exasperation, to anger to warrior mode. At Walnut Canyon, the last crewed aid station, I took a 1.5-hour nap. Despite waking up feeling hungover, I was very aware that I needed to get it together for the final 22 miles. I asked for five minutes alone to dig the warrior mode back up, before merrily trotted out of the aid station with my pacer, Luke, feeling confident. I was an alpinist about to climb Mount Elden! We ran the final 22 miles of Cocodona 250 methodically and playfully. I’m really happy I was able to ascend Elden with good climber style and pull off a strong finish at a full run on the fifth day of the race. It seemed that every time I thought I had nothing left along the course I was always able to find a new level of grit… with the help of my crew of course!
Lessons for others – Share your pro-tips on the race to help the next runner
— Having a crew and pacers you trust is critical: Every decision takes energy and, at some point, there will not be much energy to spare during the race! If you trust your team, you can let go so they can make decisions for you. This frees up mental energy so you can focus on deciding to place one foot in front of the other…over and over and over again!
— Plan in advance: My planning process for Cocodona 250 actually began 2 years prior to my race. I am absolutely of the extreme sort and really enjoy long term projects to obsess over! For most folks I think a year is sufficient to figure out an overall training strategy, plan training camps, test gear, find crew/pacers, plot logistics, organize your fuel/hydration, etc.
— Make it easy for the crew: Your crew is going to be working vigilantly and non-stop to support you. Make their lives as easy as possible by organizing and labeling your gear well. Provide them with charts and checklists to help them best help you. I had an entire binder of information with different tabs for easy navigation! Have a zoom meeting to discuss ideas and tactics beforehand to make aid station visits more efficient. Remember that you are not their boss. I believe that the effort is a collaboration and everyone’s ideas should be heard! Afterall, you chose these people because they have something to bring to the table and you trust them. Oh, and THANK them profusely for being willing to follow your cranky self around for a week!
— Finances: The race entry fee is around $1500… and it’s probably the least expensive part of Cocodona 250! The cost of nutrition, electrolytes, transportation, lodging, a desert kit, training camps and crew gear adds up in a hurry. I was still ordering more gels a week out from the race!
Lessons you learned that will help you next time around
This race taught me a great deal about the side effects of sleep deprivation. I didn’t want to wait and sleep until the second night of the race, but I wasn’t convinced that I would be able to sleep the first night either. I love 100-milers and have never had a problem staying up all night for a race of that distance. My coach and I decided that if I could fall asleep the first night I should. Otherwise, I would sleep in the car sometime on day 2. When I arrived at Whiskey Row late on day 1 I wasn’t tired, so I pressed on into sunrise. I attempted sleep at Iron King, but couldn’t so again continued. I ended up finally falling asleep for an hour at Fain Ranch at around mile 100 of Cocodona 250.
Conditions taking hold
Even though I normally tolerate heat decently and had also done a sauna protocol, the sun exposure slowed me down on the climb up to Mingus. I believe fatigue made my body less resilient to environmental factors. Still, I was able to eat and drink normally…. Or not so normally (I consumed three plates of lasagna at Mingus!). I began sleep walking just after Jerome and slept for an hour at Deadhorse before heading back out around sunrise. It was here that I should have taken a least a two- or three-hour nap. Trekking through the hot, exposed section of the course near Sedona my body finally decided to that was unhappy with a few brief dirt naps and two 2-hour sleeps and rebelled.
Crisis point
The growing sleep deficient plus general body fatigue completely obliterated my body’s ability to maintain equilibrium. I could only take tiny sips of fluid. All my fuel made me want to hurl. Most concerning, it was over 80F and I started to shiver leading me to put on pants and a puffy for a while. My pacer was extremely attentive and we made a joint decision to wait in the shade for an hour. When the temperature dropped in early evening, I would be able to move faster and get to the next aid station with less stress on my body. I was taken off course to a dispersed campsite and informed that I was going to sleep for 6-7 hours at the Sedona aid station. Mingus to Sedona is where I stopped racing and began surviving.
Learning from the lows
I am convinced that my sleep strategy is what led to heat exhaustion and me sliding from the front to the middle of the pack. It’s easy to focus on the “woulda, shoulda, coulda” after a race. However, the reality is that, without previous 200+ experience, my sleep plan was an educated guess. Hindsight is always 20/20! In the future, I would for sure choose to sleep for 2-3 hours earlier in the race, rather than crash and need to hibernate for 7 hours later on. An hour here and there wasn’t the way to go for me.
Dandelion taking a dirt nap during Cocodona 250.
Most important course specific knowledge to know about the race
Do not rush on day 1. The first 37-50 miles are by far the crux of the race and features over a quarter of the vert! Also, if things go wrong don’t give up. Take the time to reset. The nice thing about 200s is that you almost always have time to recover and try again!
Aesthetics – Is it a pretty course?
One of the unique and amazing things about the Cocodona 250 course is that it travels through so many different ecosystems: from the desert of Phoenix to the high altitude, mountain town of Flagstaff. Running through these different environments and witnessing the subtle changes in gradual progression was an amazing experience. There is diverse beauty in every section of this course!
Difficulty – Is it a tough course?
YES! The 250-mile distance is within itself difficult. On top of that the race requires athletes to have a variety of different skill sets. The ability to tackle huge ascents, rocky terrain, technical downhills, rolling and runnable trails, heat and sun exposure, as well as cold tolerance are all requirements. Athletes must also carefully monitor their bodies so they get the right amount of fuel, hydration, temperature and sleep during their time on the course. There are a lot of moving parts and it’s very easy for a small problem to become a massive one over this distance.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Cocodona 250 is run by Aravaipa Running, an incredibly well regarded and professional organization. All Aravaipa events are outstanding, and everything was completely dialed in for this race!
Competition – Is there a strong field?
The men’s field was outrageously strong this year with all three of the first-place male finishers from the race’s inception competing along with some other highly notable elite level men. The women’s field wasn’t as deep, but it was still extremely competitive. Each year Cocodona 250 seems to attract an increasing number of big names from the ultra world!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Registration was possible until about March in 2024. Registration for Cocodona 250, the 2025 edition, filled 10 days after the 2024 race ended! I’m unsure about hotels as I always camp, but Flagstaff and Phoenix are large cities and I suspect they always have some space available. Regardless, I think it makes sense to get things rolling for this race sooner rather than later because of all the planning that goes into executing a 200+ miler.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
In the first 38 miles two water stations have a 1-liter water limit. This is one of the hottest sections of the course and athletes must have the ability to carry 4 liters for this section. I recommend carrying the 4 liters and restocking with the 1-liter allowance at these stations. You’ll want all that fluid! Otherwise, aid stations have all the normal staples –PB&J sandwiches, pretzels, chips, trail mix, candy, Oreos, pickles, cooked potatoes, granola bars, bananas, watermelon, gels– and most aid stations also had a hot “meal” option, especially later in the race. The hot options were mostly on the bland side which I appreciated. I wouldn’t have been able to tolerate high flavor that far into the race: I just needed fuel!
Weather and typical race conditions
It was a cooler year by normal standards for Cocodona 250. However, it is still the desert! In other words, the temperature soared during the day and plummeted at night!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
During the day, I recommend wearing light colors and reducing sun exposure. This does not mean simply putting on lots of sunscreen! Think about wearing a large brimmed hat along with arm and/or leg sleeves to help limiting exposure. At night, things can really chill down and fatigue amplifies how cold you feel. A warm puffy jacket, gloves, pants, and hand warmers will help you stay cozy. Also, wear your bivy if you’re cold! Headlamps are a must: I prefer a waist light like the UltrAspire Lumen 850 or 600 over a headlamp. In my opinion, these lamps cast more light and give better contrast to the terrain than a headlamp. Don’t make navigating the course more challenging when you’re already exhausted! Finally, I like to use gaiters in the desert to protect from the plants and keep out the sand.
Spectators – Is this a friendly course for your friends?
Some aid stations were spectator friendly, but it is highly important that you read the rules regarding aid stations and parking to avoid getting DQ’ed!
How’s the Swag?
10/10! This might be the most swag I ever received at an ultra, and all products were high quality! Items included: backpack, tech shirt, sweat shirt, Flagstaff drink vouchers, Naak bar, Satisfy Hat, Spring Energy gel, and I’m sure I’m forgetting some things! Plus, of course, there’s a rad buckle!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
Yes, I highly recommend this race to others who are willing to put in the time training and planning! 10/10!
Dandelion Dilluvio-Scott is a Lander-based coach with Team RunRun. She is a multisport outdoor athlete, ultra-runner, and certified coach who loves collaborating with driven athletes who love to explore, train, and play outside.
3 Bests – What aspects of the race did you like the most?
Scenery – the mountain vistas, meadows of spring flowers; the area makes me want to leave the city and retire there!
Trail conditions – generally pretty easy trails without too many roots or rocks. The course is singletrack trail for most of the race, with some wider sections.
Aid stations – while they could be better by having consistent items at each aid station and publishing precise lists of what to expect ahead of time, the aid stations were well staffed, well stocked, and full of friendly race support. Having drop bags at each aid station made it so that I could changes socks often, change shoes for road and trail sections, carry less food and water with me, have my specific preferred fuel – so kudos to the race folks on organizing these well and getting everything right here.
Weather – it was pretty wild at altitude, which made things harder, but it was cool and generally good running weather… plus the hail certainly made for a good story!
Not so much – Aspects of the race that didn’t do it for you
Overall race organization – the organizers of the Sun Mountain 50K and the weekend’s other races changed the course after months of my (and probably many other folks) emailing them to understand what the course was, which meant I didn’t know what I was training for. Eventually they added 10 miles of pavement – which I had mixed feelings about personally given I was expecting a trail race. I’m so used to road running and was looking forward to the added challenge, but those extra pavement miles made the race much more doable for me in the end. I could see this being very annoying for other folks set on a trail run too.
Weather – I got hailed on at altitude for about 6-7 miles, which in fairness we were warned about. In the end, it was actually kind of fun, but I can see how this isn’t everyone’s cup of tea. You also can’t control for that though.
Weird factor – What’s the weirdest thing about this race?
Definitely the weather! There is always a huge variation based on altitude primarily, and May is also shoulder season so it could be hotter or cooler depending on the year. For me, on the day it went from sideways hail to light/heavy rain to sunny and baking sun: basically all four seasons in one day!
Highlights of your race – What did you do well and enjoy about your race in particular?
Finishing – I’d DNF-ed at a 50K 7 years prior, so for me this was a grand f-u to the universe and I’m stoked to have finished! Spite is the best motivator! The scenery was also a highlight, as I mentioned about. The town of Winthrop had a really nice vibe to it as well.
Lessons for others – Share your pro-tips on the race to help the next runner
Use the drop bags and carry less stuff! And for me, using poles was a good tool to take a ton of weight off my legs and made it possible to finish, so others could consider that too.
Lessons you learned that will help you next time around
I think I left a fair bit of energy on the table. I ran the last mile or so quite fast in the end, so I really should have sped up more on the road downhill at a bare minimum. I’d say the same for the gentle trail downhills: I should have pushed harder on those.
Also, my watch was in a mode that auto-paused the workout while I was at one of the aid stations for a good 7-8 minutes, resulting in a difference between chip time and my watch’s timing. I need to turn that feature off for races.
Most important course specific knowledge to know about the race
The course is mostly single track trail, but, based on permitting difficulties, it looks like road sections may continue to be a part of this race in the future. While for the 50K or 50M this isn’t such a big deal, it is a bit of a downer for the 25K if you end up running 10 miles of road and only 5-6 miles of trail. Be mindful that the aid stations are well spaced out, so use them. And remember that the weather can vary a lot based on altitude and luck of the draw!
Aesthetics – Is it a pretty course?
Very much so, one of the nicest courses I can remember!
Difficulty – Is it a tough course?
I didn’t think the Sun Mountain 50K course was super difficult, but there was a moderate amount of elevation for the distance. The singletrack trail meant you had to pay attention somewhat. There were very few steep sections, and even those were relatively mild.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes – except for the months leading up to the race with the permitting and course mess.
Competition – Is there a strong field?
I’m at the back of the pack here so I have no idea!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Hotels and Airbnb’s probably fill up quite quickly, so book early.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Good on the whole, but they could be improved by publishing precisely what will be at aid stations ahead of time and sticking to it. I did discover peanut butter and pickle wraps, which were weird and delicious!
Weather and typical race conditions
As you’ve read above, expect widely varying weather! There could be snow and hail at the higher altitudes, and rain is very likely at some point.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Poles are good but not really necessary. And I feel like pretty much everyone was running in the Hoka Mafates, so perhaps a shoe worth checking out for this race.
Spectators – Is this a friendly course for your friends?
Not this year based on the big changes to the course, and there was no racer crew support. This was a huge bummer.
How’s the Swag?
Not great. T-shirts were available for purchase but I didn’t buy one.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I’d give the Sun Mountain 50K 4 out of 5. It could be 5 with better organization.
Brian has raced around the world thanks to Race2Adventure’s life-changing running adventures. Directed by Merritt Hopper, Race2Adventure offers a unique concept that combines running with travel and exploration. Brian is one such Race2Adventure enthusiast who has been on multiple trips and shares why in this blog.
Brian Lettner on Race2Adventure
Nine days. Eight nights. An adventure to remember. An adventure for runners of all levels.
I first heard of Race2Adventure through an email promotion in 2018. Noticing that this trip was right after my college graduation, I convinced my brother to go with me as a graduation present. The rest is history. I have been on four Race2Adventure trips now – Ireland, a Danube River Cruise through four countries in Europe, Norway, and Italy – with plans to go to Scotland in the summer of 2025.
How Race2Adventure works
What made it such an easy choice back in 2018 was the fact that Race2Adventure plans everything for you! In four simple steps – pay a flat fee, get your airline tickets, pack your bags, bring some extra money – you are all set. They find the best spots to stay, arrange transportation, plan cool activities, and most importantly, take you to the most epic locations.
Meeting new people: concerns of an introvert
However, Race2Adventure isn’t all about the views or the food or the little trinkets you buy along the way, it’s about the people. Merritt Hopper is your host, and he and his staff are some of the best people you will ever meet. The same goes for your fellow runners/adventurers. I have made some amazing friends on my four trips with Race2Adventure, and I believe you can too.
You might be saying to yourself that you’re an introvert. I would never make friends like that. Well, news flash, I am an introvert myself! That’s how easy it is to make friends on these wonderful trips and make the memories even more meaningful. Merritt asks everyone on the first night how many trips everyone has been on. At least half of the people raise their hand that this is their first Race2Adventure trip. So, bring a friend, family member, or go by yourself – just remember to make an effort to talk to the person next to you on the bus and to sit with someone new during meals. You never know, you might be running another race with them in the future or helping crew them at The Moab 240 (true story of mine).
Oh, the places you’ll run!
Lastly, I want to get to one of the best parts of these trips…the racing. Merritt and his staff plan these trips years in advance, scouting the country (or countries) for the best spots to run. We are talking forests, mountains, oceans, and lakes. Add to that the Olympic ski jump and Atlantic Ocean Road in Norway. Even running through the streets of Pisa, Italy, plus many many more beautiful, and breathtaking spots. No matter your ability, these races and travel experiences will blow any other running event you have ever done out of the park.
Now, I could go on and on about the details and memories I have of my past trips, and I am happy to either help you by coaching you for an upcoming trip or telling you more about my experiences (feel free to reach out). All I am saying is to give Race2Adventure a shot if you can. You will have some amazing memories, potential new friends, and grow in ways you never realized you could. I honestly can’t think of any better way to visit a new country!
Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He can help runners fit training into an already busy lifestyle, as well as help with menstrual training.
A few weeks back, we received a race report from Team RunRunner Rebecca Walker that said something along the lines of: ‘I hopped in a 200 mile race, it was fun, wasn’t my fastest or my slowest’. Rebecca’s nonchalance suggested that running super long distances was a relatively common affair for her, and I had to learn more!
Rebecca wading through a creek during the Cocodona 250. PC: Anastasia Wilde
Meet Team RunRunner Rebecca Walker and Coach Greg Ottinger
Coached by accomplished ultrarunner and Team RunRun Coach Greg Ottinger, the pair have been working together for two and a half years and counting. As mentioned, coach Greg is no stranger to 200 mile races or back-to-back ultras, himself targeting the Triple Crown of 200s this summer, which involves running three 200-mile races over four consecutive months! With over 200 Team RunRun coaches to choose from, it’s no coincidence Rebecca and Greg seem to have the perfect coach-athlete match.
According to UltraSignup, in little more than 10 years, Rebecca Walker has 82 ultras to her name, including seven 200+ mile races, which had her running for up to 5 days at a time! Yep, 5 whole days, over 121 hours to be precise! Interviewing Rebecca, I thought I’d start with the obvious question I’m sure we’re all wondering: why? What draws you to these super long events, and why do you keep going back for more?!
Rebecca: “Historically, I chose my races based on places I wanted to visit. My first 200 mile run was the Tahoe 200, which I remember seeing advertised and thought I would like to do it someday. At the time, you had to have completed a mountain 100 mile qualifier race beforehand, so I wasn’t able to enter Tahoe 200 until the prerequisites were met. After completing that one successfully, I realized how much I appreciated the variability of these events, as well as the slower pace – being a slower runner, this was important to me!”
Balancing ultra training with life
As superhuman as Rebecca’s ultrarunning exploits seem, she isn’t a full time runner focused solely on the eat-sleep-train priority triplet that many professional athletes are. Instead, Rebecca balances a full time job in the legal field with family life as a wife, mom to an active teenage girl, plus two cats and dog too! Not your typical husband-and-wife duo, the pair bond over their love of ultras, and actually ran the Moab 240 together for their honeymoon!
So what’s Rebecca’s secret? How can she possibly excel at these ultra ultra distances with so much other life to balance?
Rebbeca: “Greg [Ottinger, her TRR coach] has been AWESOME working with my schedule, and we’re flexible with moving workouts around. My husband typically runs with me on the weekends, but the weekday stuff is all me.”
“Training for 200 milers is not too much different than 100 mile training. Under Greg’s guidance I now run 5 days a week (vs the 3-4 I used to do): 3 runs are usually Z2, easy training; 1 day is typically speedwork and/or hills depending on whatever race I have coming up; and the other day is a long run. Saturdays are always my long days, involving either a progression run if I’m training for something flat, but usually I go on a time-based adventure run in the foothills/mountains.”
Add to that Rebecca’s one day per week of strength training, and training for 200 milers seems almost manageable…?! Rebecca adds: “I just do what I’m told”, not overcomplicating her running, and leaving the X’s and O’s of training science to her coach Greg, a job he readily accepts.
Greg: “As a coach, navigating Rebecca’s race calendar is akin to orchestrating a symphony of commitments, aspirations, and relentless determination. Hailing from the frosty climes of a region that could freeze a San Diegan’s bones, Rebecca juggles the roles of a dedicated runner, nurturing mother, driven professional, and even a devoted dog mom. It’s a balancing act that requires precision planning and adaptability, a task I undertake with both awe and admiration.”
As a runner with a coach myself, I believe this is one of Rebecca’s, and most athletes’, secrets to success: enjoy your running, don’t overthink it, and outsource the programming to an expert, like our band of Team RunRun coaches!
If you want further proof of Rebecca’s mortal and measured approach to training, consider that when the weather is close to freezing she simply doesn’t run. Instead of toughing it out in miserable conditions, or making up mind-numbing miles on the treadmill, Rebecca opts for extra recovery over trying to prove her toughness in training, a fallacy that almost always backfires. Despite preparing to race through all hours of day and night, in all kinds of sleep-deprived, underfueled,and fatigued states, again Rebecca doesn’t make training harder than it needs to be, not losing sight of the fact that running should be (at least most of the time) enjoyable!
Rebecca: “I don’t night run [in training], but I do vary the terrain and elevation, running on dirt roads and trails near my house in Colorado.”
Greg: “Preparing for the rigors of ultrarunning demands a holistic approach that transcends mere mileage. Rebecca’s training regimen revolves around building a robust aerobic base, with 90% of her workouts dedicated to aerobic efforts, Heart Rate Zone II. We prioritize consistency, honing her ability to endure the relentless demands of multi-day races.”
Rebecca’s year-round race schedule means that she is constantly in training mode, save for a taper week prior and recovery week post race.
Greg: “When it comes to setting race goals, Rebecca is quite candid. Whether she’s eyeing a podium finish, leisurely adventure with friends, or simply seeking the joy of crossing the finish line, each race serves a distinct purpose. If it’s a “fun 50,” we integrate it into her routine without the customary taper, allowing her to enjoy the experience without compromising her overall progress or risking injury.”
Without big swings in her mileage, plus her incredible ability to endurance and recover from these long distances, Rebecca maintains an impressive baseline fitness that allows her to race frequently and avoid injury. She reminds us all that the key to any and all running success is consistency, not hero workouts or huge increases in mileage leading into race day; Rebecca, with help from her TRR coach Greg, has found a sustainable level of training for her body and life demands, that she is able to repeat year-round. Now that is the not-so-sexy secret to success!
Running fundamentals: fueling, sleep, and recovery
Fueling, a critical element of any ultrarunner’s performance, is another of Rebecca’s strengths, and she is gifted with an iron stomach that allows her to “eat whatever is available at aid stations”. She jokingly refers to herself as a “trash panda”, recognizing that she is “in the minority of folks who don’t have issues with fueling”. During long training and race days, Rebecca fuels consistently, always carrying extra snacks to ensure she’s never running close to empty.
It’s not just fueling that Rebecca’s dialed in, running through extreme fatigue and sleep deprivation appears to be another one of her skills. Whether honed through parenthood, a highly caffeinated lifestyle, or a rare genetic ‘I-will-run-on-no-sleep’ predisposition, if the princess and the pea is on one extreme, Rebecca is on the far other!
Rebecca: “I can get through night one fine without sleep now that I have nailed down a good caffeine plan. After that first night though, I tend to have issues falling asleep, but taking some time off my feet at aid stations even when I can’t sleep helps. Over time [as Rebecca gets further and further into a race, becoming more and more fatigued] I can usually get about an hour’s sleep at an aid station, as well as 5-10 minute trail naps! If the terrain permits, I’ll just lie on the side of the trail, or sit up against a tree; other times, just closing my mind will usually be enough to keep me going for a few more hours.”
Much to my surprise, and in part credited to great nutrition and smart training, alongside honest communication with her coach, Rebecca isn’t bed-bound for weeks following her epic adventures, and instead is an advocate for the ‘motion-is-lotion’, ‘movement-is-medicine’ paradigm.
Rebecca: “Hydration and sleep are so important, and I aim for 8-10 hours a night the first few days after a big race. I am a huge fan of active recovery. I still take my dog for walks (usually a few miles at a time) and I have a treadmill desk that I walk on while working.”
Greg: “Navigating the aftermath of ultramarathons requires a keen understanding of the body’s signals and rhythms. Listening to her body becomes an art form, as we interpret its subtle cues and adjust our approach accordingly. Rebecca is always clear with her progress and we adjust each week accordingly.”
Rebecca during her Tahoe 200 “honeymoon”.
Ultra racing: highs, lows, and 200-mile memories
A seasoned ultrarunner with over 100 results to her name, I asked Rebecca a very difficult question: what her favorite race has been so far.
Rebecca: “Tahoe 200 will always be very special to me. I ran when it [the course] was still a loop around the lake, and it was just so surreal to be going for this huge, unknown distance. Cocodona 250 was also a wonderful event with very diverse environments” as runners traverse from the desert and cacti in Phoenix up to the mountain town of Flagstaff, with its fir trees and cooler temperatures.
Full of positive regard for these super long races, I imagined there must also be significant challenges and low points that are just par for the course. Yet again, I was surprised and in awe of Rebecca’s response.
Rebecca: “I don’t typically encounter many issues in training, unless it’s weather related or to do with personal things going on outside of running. I am, and always have been, a slower and low mileage runner, but that doesn’t derail me or make me “get in my head.”
That said, races can be a stressful experience for Rebecca, with race cutoffs never far from her mind. Even in the face of uncertainty, she remains remarkably undeterred, reminding us all to continue to chase big goals no matter how unlikely they may seem!
Rebecca: “I know I can complete these distances, but am I fast enough to make cutoffs? Sometimes yes, sometimes no, still I never regret going for big goals.”
Working such an ambitious and motivated athlete comes with its own set of challenges, as Greg attests to, but he, like Rebecca, sees them in a very positive light.
Greg: “Coaching Rebecca is a rollercoaster of exhilaration and anticipation, characterized by the electrifying unpredictability of her ambitions. From impromptu 100 mile races, to last-minute decisions to pace a friend across unforgiving terrain, Rebecca’s spontaneity keeps me on my toes. Yet, amidst the whirlwind of uncertainty, her commitment to the process remains a true inspiration.
The ease of coaching Rebecca lies in her work ethic—a pursuit of excellence that leaves no room for excuses or shortcuts. She embraces each challenge with resolve, transforming obstacles into opportunities for growth.”
I finished off digging deeper into her race highlights, and again, the pure joy she has for running –running very long distances at that– shone through.
Rebecca: “All my ultras are victories! Tahoe 200 being my first; Moab 240 [Rebecca’s ‘honeymoon’] for not pushing my new husband off a cliff (haha, just kidding!); Bigfoot 200 for being the most technical and challenging of any 200 I’ve done; Cocodona 250 – I was a DNF the first time around, then went back for redemption in 2023 and had an awesome experience; and, most recently, the Southern States 200, a race I completed without crew or pacers, barely recognizing anyone on the start list, made for a fun and novel challenge in and of itself!”
At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.
Top races for new ultrarunners from Team RunRunner Rebecca Walker:
100K (62 miles) distance
Rebecca recommends the Black Canyons 100Kfor its non-technical nature, great organization, and community spirit. In her words: “it’s large enough that you’ll never be alone on the trail”.
100 miles distance
The Lean Horse Ultra in South Dakota and the Javelina Hundred in Arizona come top of Rebecca’s list. The two race courses are non-technical, runnable trails, and the events as a whole are a lot of fun for both runners and crew!
200+ miles distance
“Amazing in different ways”, according to Rebecca, these long ultras are so varied. Cocodona 250, a race that takes runners from Phoenix to Flagstaff, AZ, has quickly become one of the most highly rated and popular events.
Another great beginner-friendly ultra is the Cowboy 200 in Nebraska. Rebecca highlights its “flatter and less technical nature”, and a course that is very crew accessible with good phone service throughout.
Advice for new ultrarunners from Team RunRun Coach Greg Ottinger:
I asked seasoned ultrarunner and TRR coach Greg Ottinger to share some words of wisdom for ultra-curious folk, and what I received was something quite prophetic, not to mention poetic! (Greg, if you fancy a career change, or get bored of running 200-milers, I’d take you on as a TRR staff writer in a heartbeat!).
Greg: “To aspiring ultrarunners, I offer a simple advice: dare to dream, but do so with deliberation and respect for the journey ahead. Embrace the unknown, but temper enthusiasm with wisdom and experience. Seek guidance from seasoned veterans, whether it be through mentorship or the counsel of a trusted coach. And above all, trust in the resilience of the human spirit—to endure, to overcome, and to transcend the limits of what is deemed possible.”
What’s next for Rebecca and Greg?
Unsurprisingly, Rebecca’s mind and body are already preparing for the next challenge: a relatively achievable –only by Rebecca’s standard that is!– series of 100 mile races this summer. Fear not, Rebecca’s 200+ mile days are far from behind her! In fact, Rebecca has her sights set on the Arizona Monster 300, a 309 mile run through the desert of Arizona. And before you ask, yes, I’m equally confused by the race director’s dishonesty: I mean, if runners are already covering 300 miles, why keep the extra 9 miles a secret?!
As for coach Greg, he’s in the thick of training for the Triple Crown of 200s, running three 200-mile races in so many months this Summer, along the way inspiring more runners to give ultras a try!
If you’re curious about ultrarunning and the training it takes to run long distances, check out our group of Team RunRun coaches and filter for ultra and trail specialists.
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
3 Bests – What aspects of the race did you like the most?
The train – the 7 miler start was accessible by a scenic train that drops you off 7 miles from the finish. Marathon runners (and I think half runners the day before, but can’t speak to it since nobody in our group ran the half this time) could also take advantage of the train, but had other options available. Riding the train through the Lehigh Gorge State Park just after sunrise on the way to the race start was a really cool experience.
The race director – it’s a pretty small race, but you could tell they put their whole heart into it. I had to transfer from the marathon to the 7 miler, and the race director was so helpful. We ended up running into him at lunch on Saturday after they finished up the half marathon, and he was just a really cool guy who clearly loves his community.
Jim Thorpe – what a cool town! It’s a small, historic mountain town a little over an hour outside of Philadelphia, and it was so nice. The race had three restaurants and cafes involved in the weekend where runners could get discounts, and the two we went to were amazing!
Not so much – Aspects of the race that didn’t do it for you
The bathroom situation – it’s not the race’s fault. The nature of the course is that it’s a point to point, net downhill, along a rail trail. Really cool! But few access points (and even fewer accessible by car) meant few opportunities to bring out porta pots. The good news: there was a bathroom on each car of the train, so you weren’t totally out of luck. But there also just wasn’t really room for emergencies along the course — even the woods were pretty much entirely visible from the train riders that pass while you’re running.
Weird factor – What’s the weirdest thing about this race?
No bears??? Was really hoping to see a bear. Alas.
Highlights of your race – What did you do well and enjoy about your race in particular?
I haven’t raced in a long time and haven’t had the most consistent running lately. BUT – I was able to kick hard at the end and close out my race with my last mile over a minute per mile faster than my average pace, and still had more of a kick in the final 50 meters. It was so fun and I’m super proud of it!
Lessons for others – Share your pro-tips on the race to help the next runner
If you take the train to the start, you can leave things on it and they’ll leave everything together at the finish for you. I was nervous about the bag check situation and didn’t bring anything with me, but it’s so good to know!
Most important course specific knowledge to know about the race
If you run the full, know that the last ~8 miles are much less shaded than the first 18: wear a hat!
Aesthetics – Is it a pretty course?
Gorgeous. The scenery is pretty similar the whole time, but still really really nice.
Difficulty – Is it a tough course?
Not at all! It’s net downhill and they mean it. Just a smooth cruise along a rail trail.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well-oiled machine, surely. It’s a small race, but honestly I’d say a well-orchestrated train ride to the start is a pretty impressive feat. There were a ton of logistics for the race, but they did well.
Competition – Is there a strong field?
The Jim Thorpe 7 Miler was largely recreational, but the marathon had a pretty competitive (albeit spread out) field!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Jim Thorpe is a small town, so if you want to stay where the race ends, book your hotels early. If you’d rather stay near the start, that’s an even smaller town. Less tourism, so it’s easier to get a hotel near the highways, but also fewer amenities and cool surroundings.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
They had UCAN at some of the stations, water, and bananas (as far as I could see on the Jim Thorpe 7 Miler course)
Weather and typical race conditions
April in the mid-Atlantic could range from 30-80, so watch the weather, haha!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Some marathon runners found that shoes with mesh uppers, or more porous shoes in general, got lots of rocks and sand in them. It’s not a paved course. Some runners ran with ankle gaiters, but that could feel really hot on a warmer day.
Spectators – Is this a friendly course for your friends?
Not particularly. There’s very little access along the course. But the finish line is great!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4/5 stars! I’m glad I ran it, I had an absolute blast, I don’t know that I need it to be a repeat race.
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