Ute 100 Mile Race Report

Race Reports

Ute 100 Mile Race Report

Race: Ute 100 Mile

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 08/08/2026

Location: La Sal Mountains, UT

Results: DNF at mile 91

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

  • I’ve been doing a lot of higher profile events recently. I was stoked to return to a grassroots, no frills, no fanfare event. It was all about the runners and the adventure.
  • I love when a course includes a high elevation mountain ascent! Climbing Manns Peak at 12,272 feet was a major highlight.
  • I was drawn to this event because of the ecosystem diversity. It includes both slickrock/sandstone desert and high alpine environments. Both desert and mountain running skills are required which I found fascinating and unique.
Photo: Dandelion Dilluvio-Scott

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

I didn’t enjoy the South Mountain Loop at night. It was overgrown with some high consequence steep drop offs and pesky insects that were highly attracted to my illumination. I admit that I might have viewed this section as more of a fun challenge than a hindrance if it wasn’t for the humidity in the region and lingering heat that didn’t go away after dark. Perspective is everything!

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

There are no written rules on the website or anywhere else. Guidelines were included in the pre-race video, but I don’t think everyone saw the video or they didn’t care. I saw a several violations.

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

I DNFed at mile 91 and trekked 2 miles back to the trailhead to get picked up. The Ute 100 Mile, became the Ute 93 Mile. Seems like an odd thing to consider a highlight of the event, doesn’t it? Let’s backtrack…
Leading up to Ute 100 Mile my main goals for this event were to nail fueling/hydration, use “light feet” in the slickrock/washboard portions, take more calculated risks, run hills up to ~7% grade as much as possible, embrace pain and to go out less conservatively than I usually do for 100s. As the weather forecast unfolded it became clear that this would be a record hot year for the event. In addition to my original objectives, I committed to taking advantage of any and all cooling opportunities at aid stations and creeks. I also gave myself the mental leeway and the flexibility to adjust my pacing and aid station stop times to contend with the heat. Adaptability to everything in ultras.

The first 43 miles of Ute 100 felt blissful and everything went according to plan with no modifications. We dropped to the low point of the course catching sunrise though a light haze of smoke (moderate AQI) as it illuminated the red rocks of the Moab desert. Then we began the relentless 18-mile/7,000ft climb back into the high country as the day warmed. I stuffed my hat and shirt with ice whenever possible as we transitioned through a variety of ecosystems. When the grade steepened and trail became less groomed at tree-line I focused less on speed and more on efficiency. The wind brought relief from the building heat as I picked my way through the talus in the final approach. I reached the summit of Mann Peak at 12,272ft in about 7 hours 45 minutes from the start much to my delight. By far this was my favorite part of the course with views reminiscent of the San Juans of Colorado. A technical descent followed taking us down to the 50k mark and Geyser Aid Station where we began to transition back to foothill running.

The furnace began to turn up along the washboard road following Geyser, but with some tree cover it was tolerable. The dial really shifted though after Dark Canyon Aid Station at mile 42.2. The course passed through the final stages the 18-miled (mostly) descent back into the desert foothills. At the lower elevation we were in full exposure at 100°F+ on the washboard road while a seemingly endless procession of vehicles dusted us. I could sense the “grind” portion of the race nearing and mentally prepared to dig deep. Spirits began to deteriorate when I bottomed out and then began ascending back up into the alpine toward South Mountain. The increase in internal heat with the uphill effort (even at a reduced hiking pace) was stifling. I talked myself through it and managed to stay out of the heat exhaustion zone; though I think I was on the edge for a bit. I dipped in creeks. I made conversation with the cows (because why not?). I reminded myself that night would bring relief from the heat. I even managed to be good humored after a bee string .5 miles from the aid station.

Passing through the South Mountain Aid Station I felt rejuvenated. The sun had just set. Chapter 2 of the race was beginning. Life would be good again. Or not! It took about a mile for me to realize my mind and body were not going find reprieve in the darkness. Ever since finishing Hardrock 100 last year I have been unable to fully endure suffering to the level I did prior. The ability seemingly went a vacation after reaching critical mass. During the South Mountain section this skill finally made a complete comeback. To be blunt, the South Mountain section was miserable. Overgrown, narrow and with some steep drop offs. Running was challenging in the dark so I hiked most of it and still stepped off the edge a few times. High humidity. Warm even at night. Bugs. Relentless. The switch had finally flipped though. I threw myself into it and marched on.

Things improved back on the jeep roads. Around 3:30-4am it finally felt colder and I put on layers. Life wasn’t exactly good, but it was better. Then I started hallucinating pacers just before sunrise… then my eyes started to close. I played a bit with half-sleep walking for about 20min, but eventually decided to sit down and take a 1min nap. This snapped me out of my sleep walking and I felt wide awake. I have never gotten drowsy or hallucinated during a 100 miler. It felt much more reminiscent of night two and beyond of when I ran Cocodona 250. That lightened my mood quite a bit.

I was in high spirits when the sun came up and I arrived at the Geyser Aid Station again at mile 81. However, things began to shift a few miles after I departed. Once I was on a slope in dabbled sunshine my body couldn’t seem handle a second dose of sun exposure after the getting scorched the day prior. I slowed way down to delay the internal build up of heat. Some female runners passed me. I tried to rally, but in the end I put my health first. I am all too familiar with heat illness and I didn’t want to venture into that extremely dangerous zone. My goal was to get to the next aid station safely and take extra time too cool down before continuing. I fully recognized that this plan would take me out of podium contention. I was pretty sure at the time I was top three and when I later looked at the results it does seem that like that’s accurate. However, I accepted that an attempt to keep my spot would likely end with me in a perilous condition and adapted to the new situation.

I took a long break at Hazard Aid at mile 88. The medic and volunteers worked diligently to cool me down and cooked me lots of real food. I am so grateful for how much effort they put into getting me back out on the course. I left feeling somewhat revitalized and believed I could at least trudge the final 9 miles. I was able to move satisfactory in the shade, but as soon as I was in aspen forest again with dabbled sunlight, my body began to shut down. I sat in the shade of a few pine trees a few times and called my husband to talk through the situation. Each time I got up and stubbornly pressed on climbing Gold Knob, the last mountain. I wanted desperately to continue, but I was also getting increasingly wary. I’ve had heat exhaustion before. I’ve seen folks get severe heat illness. I know how dangerous it can get. However, my mind wasn’t done. I still had fight in me. I didn’t want to accept my reality… until I got to the open meadow in direct sun. My body was done and I knew heat illness was inevitable at this point. I could hike down two miles for quick extraction, continue on and get medically evacuated by SAR or get taken to the hospital at the finish. I called my husband again. I couldn’t fully face what was happening alone and felt like I needed his “permission” to medically pull myself. Of course, I also needed him to meet me at the trailhead. In the end there was only one choice: DNF at mile 91.

I had no regrets waking up the next morning or still don’t as I write this. I indeed reached full heat exhaustion on the descent and am completely confident in the choice. Internally and physically, I feel exactly like I ran 100 miles … well 93 miles! It’s just without the buckle or finish line celebration which are ultimately external extras for me. I run to endure. To take calculated risks. To satisfy curiosity. Ute 100 Mile was meant to be my comeback 100-mile event after navigating burnout following Hardrock 100 last year. Of course, I assumed I’d need to cross the finish line to accomplish all this, but turns out I didn’t. I achieved all I wanted in this event; it just looked different than I envisioned. It’s all internal and no external validation which this feels more authentic to me. So yes, the DNF turned out to be a highlight. The most disconcerting part of my first DNF is I cannot for the life of me find a reason to be upset! I’ve been trying and can’t come up with anything.

Ironically, I think a lot of things I’ve struggled with in the past were resolved during this event. I never had issues running uphill grades. I took all the strategy risks I intended with some heat adjustments (I don’t think any cost me). Fueling was great. I was on top of hydration and salt more than ever. My willingness to fight and be in pain was extremely present. My body held up amazing aside from the heat both during the event and in the aftermath.

No official finish on the Ute 100, but I feel more accomplished in ultras than I have in over a year. The intrinsic value of running came back to me somewhere during those 93 miles and that’s all I need.

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

There are long stretches without aid and the potential for harsh alpine conditions in addition to desert heat. Runners need to be well versed and confident with self-sufficiency. I would not rate this as a beginner friendly course.

Photo: D. Scott

Lessons you learned that will help you next time around

I’ve always had the same self-prescribed rule: if spirits are broken but the body is functioning, keep going even if it’s not the performance I hoped for. I register for ultras completely accepting that pain and suffering will be part of the package. However, if there is an injury or other occurrence that will land me in the hospital or take me out of adventures for a long duration the risk of continuing is not worth it> In this case a DNF is acceptable for me. Ute 100 was my first DNF and, therefore, the first time I was faced with living by this rule.

I’ve had many occasions during events where I fantasized about bailing in a moment of misery or had to assess if a pain was a niggle or something more serious. The choice to continue on in all of these occasions, was way easier for me than the decision to pull myself off of the Ute 100 course and DNF. I didn’t expect that. I learned that the choice to stop can be more difficult than the choice to carry on. I think a lot has to do with ego and the story we want to tell. On the surface, the story about battling through the heat for 9 miles to make it to the finish sounds more gripping than the tale of how I gave myself permission to medically drop 9 miles from the finish for safety. I think this is why it took me several stops within the same mile and a few phone calls to finally conclude that I needed to drop. I was fighting the story I wanted to tell versus the story I knew I needed to tell. I’m not sure how yet, but I think the awareness I gained of this internal conflict will somehow help me as both and athlete and human.

Most important course specific knowledge to know about the race

Runners must be prepared not only for demanding climbs, but also lengthy descents. The surface is extremely varied: slickrock, gnarly jeep roads, washboard roads, overgrown singletrack, groomed singletrack, technical alpine, pavement, etc. Having a diverse surface skillset is mandatory along this course. Take in consideration the long gaps between aid stations (many are 8-11 miles) when creating a fueling, hydration and cooling plan.

Aesthetics – Is it a pretty course?

Yes! The low elevations take runners through Moab sandstone formations and slickrock with views of Castle Rock. The higher portions of the race take runners above timberline to the rocky and rugged high peaks of the La Sal Mountains. Diverse and beautiful!

Difficulty – Is it a tough course?

Absolutely. The alpine terrain is comparable to the Hardrock course, but with large sections of overgrown trail to add some spice. The desert portions feature slickrock which can easily trash your legs without careful calculation and technique. Additionally, an 18-mile descent (4 miles are more rolling) makes things interesting for the quads.

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

I was very impressed by Renevant Running and RD Jordan Ricks. I was prepared for the possibility of more chaos knowing that this as a lower profile event. However, even though this is a small event everything was extremely well organized, all runners were very well taken care of and there were no mishaps that I was aware of.

Competition – Is there a strong field?

I didn’t see any elite runners on the start list, but there were strong athletes in the field for sure.

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

This race was still open for registration within a week of the start and, to my knowledge, it doesn’t historically fill. Camping is available at the start for athletes with no advanced booking needed. Moab is the nearest town and offers a variety of lodging, though I personally have no idea about how it books because I always camp.

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

The standard fruit, chips, trail mix and other snack items were available. Aid stations also offered quesadillas, grilled cheese, broth, ramen, hot chocolate, potatoes, hard boiled eggs and a variety of other hot options. The volunteers were very helpful and willing to cook custom items using the ingredients they had. NeverSecond and Tailwind provided the sports nutrition.

Weather and typical race conditions

Typically, it is warm (80-90°F) on the lower elevations of the course for short portions that are more in the Moab desert and foothills. The mountain sections are typically moderate at 50-70°F and can be blustery or even stormy (there is a lightning detour for Manns Peak). There is a great deal of exposure along the course in both environments.

This year it was just plain hot. The race started warm with a light smoke haze before sunrise and then temperatures rose to the 100s during the day. It stayed warm most of the night and didn’t cool off until about 4am. The sun came back in full force the next day with thicker smoke and climbing temperatures that were around 90°F.

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

Gaiters were handy with the amount of dust and scree on the course. I also highly recommend poles for the steep ascents. Bring your sun gear for the desert (sleeves, hat, sunscreen, sunglasses, etc.) and your cold gear for the alpine (rain/wind jacket, insulation layers, gloves, etc.). Finally, calculate your water capacity carefully. There are some very large gaps between aid stations (8-11 miles).

Spectators – Is this a friendly course for your friends?

There are sections of this event that were very spectator friendly especially along the dirt roads and campgrounds. Family and friends should be careful to follow the course rules as some roads were off limits.

How’s the Swag?

Athletes received a hat and shirt at check in. Finishers received a sweet buckle!

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

9.5/10 stars for this well-organized wilderness adventure. The small deduction is for the lack of written rules which I think resulted in some violations.

Lululemon SeaWheeze 2026 Race Report

Race: Lululemon SeaWheeze 2026

Runner: Coach Amanda Hamilton

Race Date: 08/08/2026

Location: Vancouver, B.C.

Results: 2:10:34

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

The VIBES, location, and race weekend activations.

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

Crowd support could have been better. There were enthusiastic cheer zones at several points along the course, but when you were not passing a cheer zone it felt a little too quiet for my liking. I prefer continuous crowd support whenever possible!

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

The atmosphere surrounding this race was really electric. Not your average race expo! There were fun activations like outdoor yoga classes, a live taping of the Ali On The Run podcast, hair braiding and nail art stations, great free swag as well as a big showcase store with more for purchase, and a lot more. Then post-race each finisher received a boxed brunch and there was an awesome recovery zone where you could get a 15-minute massage, use compression boots for 10 minutes, or stretch and roll out. The medal design is super cool too!

Aesthetics – Is it a pretty course?

Yes! Vancouver is beautiful and many miles of this race are along the scenic Sea Wall.

Difficulty – Is it a tough course?

Not the worst but not easy. Some rolling hills and a handful of spots (both uphill and downhill) that were steep.

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!

Competition – Is there a strong field?

Seemed more geared towards middle-of-the-pack and back-of-the-pack runners, with most finishers in the 2:00 – 2:30 range. There were a handful of elites running. Phily Bowden won the women’s race in 1:14.

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.

Lottery to enter and high entry price. The lottery took place in February for an August race.

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

7 aid stations with water and electrolytes. Also a few spots with energy bars. Good amount of bathroom opportunities along the course.

Weather and typical race conditions

Start time 7:00am. Was cool and cloudy at the start then warm/sunny as the day progressed. Temps in the 60s – low 70s.

How’s the Swag?

A+

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

8/10! I had a great time in Vancouver for this race. It was the return of SeaWheeze after a 7-year hiatus. I hope that in future years the word will get out more and crowd support will continue to improve.

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

Have your best Race Result Every Single Time

What if you could make every race feel like a successful race? What if you could finish each training run feeling satisfied? What if you could start that process today?

As runners we’re familiar with goals: time goals, distance goals, results goals, pace goals. These are called outcome or performance goals and are influenced by many external variables – the weather, your body on the day, other competitors; which are not under our control. You might have your fastest day but someone else’s is just…faster. You might be aiming for a qualifying time but the weather is incredibly hot, trails are slippery in a rainstorm, your drop bag isn’t transported, the aid station doesn’t have the gels you like or your stomach goes south. 

So how great would it be if you had goals that were fully under your control?! 

Well, the good news is you do! 

Process goals, by definition, are goals that are under our control, every single day. They are the choices we make, the habits we create and value and priorities we give to running, both before and during the run itself. Focusing on process goals gives you a way of measuring success that doesn’t depend on external factors – so you can look back at every race result and say ‘I smashed that!’ 

Technical execution

Racing is about making smart decisions, even when you’re tired or hungry, even when things don’t feel like they’re going as planned. Having these written down and practising them before will help you make the right decisions when times are hard.

Example process goals – I will:

  • Walk/hike with purpose when tired – focus on my stride. Am I moving efficiently?
  • Sort out hotspots or chaffing immediately
  • Fuel every 30 minutes (even when I don’t want to) 
  • Stop for 5 minutes at each aid station to restock, refuel and check in with myself 
  • Leave the aid station with both bottles full
  • Use poles on the uphills
  • Start slow and not get caught up in the pace of others –  run my own race 
  • Stay within 2-4 RPE for the first half of the race

Show your values as a runner and human

Perhaps my favourite part. Races can get hard. Ultras can get very (very) hard. Who do you want to show up as during the race when it gets tough? A grateful runner, an appreciative runner or a runner feeling kind of sorry for themselves and grumpy? (and yes, we’ve all been there!) We can control how we interact with others, our attitude and what we choose to put our attention on. 

Example process goals – I will:

  • Thank all volunteers – (you can race because they are there through rain, cold and dark!)
  • Smile at supporters and high five kids – be a role model
  • Thank my crew (David Roche does an amazing job at this!)
  • Note the scenery around me and take at least one photo
  • Encourage other runners
  • Acknowledge other runners when I’m out training, even with headphones 
  • If something goes wrong, I will take a minute to evaluate options before acting
  • Finish with a smile! 

Develop consistency 

Success doesn’t come from one amazing workout but adding bricks, day after day. Creating habits will put you in the best place to become stronger over time. 

Example process goals – I will:

  • Exit the door 5 times a week in my running gear. (You might not do the full workout, or keep the pace you wanted, but you will develop the habit.) 
  • Do my warm-up before each workout.
  • Foam roll areas I need to after a workout
  • Be in bed by 22:00
  • Journal after each run – what felt good? What challenges did you have? This will help you spot patterns. 

If you follow your process goals you can look back at every race knowing that you did your best and were successful. They will help reduce anxiety by building confidence in your preparation and help you build automatic procedures when faced with difficulty, rather than panicking! What’s more, successfully using process goals will also put you, as a result, in the best position possible to achieve outcome goals.

Lauren Irwin is a coach with Team RunRun, to learn more about her, check out her coach profile here.

Crazy Mountain 100 Race Report – Coach Ricky Urias

Race: Crazy Mountain 100

Runner: Coach Ricky Urias

Race Date: 07/24/2026

Location: Willsall MT to Lennep MT

Results: 29:42:43

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

What stood out to me just as much as the course itself was the community surrounding this race. It felt like a gathering of old friends reconnecting while welcoming complete strangers as if they had been part of the family all along. Meghan and her team put together an incredibly well organized event, and that care was evident from the moment we arrived until we crossed the finish line. Every volunteer, every aid station, and every interaction reflected the passion they have for creating something truly special.

One of the unique parts of this race was how everyone embraced the experience beyond just the miles. Runners and crews took advantage of the rivers and alpine lakes along the way to cool off, reset, and enjoy the incredible environment around them. Those small moments of slowing down and appreciating the place we were lucky enough to be in perfectly captured the spirit of this event.

By the end of the weekend, I did not just feel like I had finished a race. I felt like I had become part of a community that extends far beyond the trails.

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

One section of the course that will stay with me forever was the descent from Sunlight. It was completely exposed along the side of a cliff and demanded your full attention. We carefully traversed a narrow shale slope with a significant drop just a few feet away. As if that was not enough, we then had to cross a short stretch of loose gravel and sand that felt incredibly unstable underfoot. It was one of those moments where I stopped and thought, “What did I sign up for?” It was equal parts intimidating and exhilarating, and it perfectly captured the wild, rugged character of the Crazy Mountains. It was a powerful reminder that out there, the mountains always demand your respect, and every step requires your full focus.

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

There were so many highlights throughout the weekend that it is hard to pick just one. Simply getting the opportunity to experience this course in all of its beauty was something I will never forget. I also had the chance to share many miles with Ultraspire pro athlete Nick Allen. During the toughest parts of the race, having someone to talk with, encourage one another, and keep moving forward made all the difference. His friendship and support played a meaningful role in helping me reach the finish line. Crossing that finish line and seeing my wife waiting there after such an unforgettable journey made the accomplishment even more special. To top it all off, I got a tattoo shortly after finishing as a permanent reminder of the challenge, the people, and the memories that made this race an experience I will carry with me for the rest of my life.

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

Come into this race as prepared as you possibly can. Train on rough, rugged terrain whenever you have the opportunity because the more your training resembles the course, the more confident you will be on race day. It is also worth doing a few long runs with intentionally wet feet so you can identify potential hot spots or blister issues before race day and learn how to manage them. Trekking poles are another essential piece of equipment. They will save your legs on the long climbs and provide stability on the technical descents, but only if you know how to use them efficiently. Spend plenty of time training with your poles so they become second nature. The more problems you solve during training, the fewer surprises you will have when it matters most.

Lessons you learned that will help you next time around

This race taught me the value of patience in a way few others have. It was the first time I had taken on a 100 mile race without the support of a crew or pacers, which meant every decision and every challenge was mine alone to navigate. I knew the course would push me physically, but I underestimated how much it would test me mentally. There were long stretches where it was just me, the trail, and my thoughts. Those quiet miles forced me to slow down, stay present, and trust the process instead of worrying about the miles ahead. By the finish, I realized the greatest lesson was not about running faster or becoming stronger. It was learning to embrace the journey one step at a time and having the patience to believe that if I kept moving forward, I would eventually reach the finish line.

Most important course specific knowledge to know about the race

Be prepared for relentless terrain with long, steep climbs that demand patience and smart pacing. Expect hot temperatures, prolonged exposure, and feet that may stay wet for much of the day from creek crossings or muddy sections. If you’re relying on a crew, plan ahead aid stations can take significant time to reach, and many are accessed by rough, slow roads. Make sure your crew has plenty of time, a reliable vehicle, and a clear understanding of the course logistics.

Aesthetics – Is it a pretty course?

This course may be the most beautiful place I’ve ever had the privilege to run. Towering ridgelines, crystal-clear alpine lakes, and waterfalls around nearly every corner make it feel like you’re running through a postcard. It’s easy to get caught up chasing a time or the next aid station, but don’t forget to look up. Take a moment to soak in the views, appreciate where your feet have carried you, and capture as many photos as you can. The finish line will eventually fade from memory, but the experience of moving through a place this incredible is something you’ll carry with you forever.

Difficulty – Is it a tough course?

This was, without question, one of the hardest and most grueling 100 mile races I’ve ever completed. Every mile demanded something from you physically, mentally, and emotionally. This isn’t a race you simply show up and hope to survive. It rewards preparation, patience, and resilience, while exposing every weakness in your training, pacing, and mindset. There will be moments when you question why you’re out there, but that’s exactly what makes crossing the finish line so meaningful. If you’re looking for an easy buckle, this isn’t it. If you’re looking for a challenge that will push you to your limits and leave you with an immense sense of accomplishment, you’ve found it.

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

This was one of the best organized races I have ever been a part of. Considering the remote terrain and the incredible logistical challenges of supplying aid stations, including one that is packed in by horses and mules, I was continually impressed by how seamless everything felt. Every aid station was well stocked, the volunteers were enthusiastic and attentive, and I never found myself needing something that was not available. It is clear that after five years of putting on this event, Meghan and her team have refined every detail. Their experience, preparation, and passion for the race are evident from start to finish, allowing runners to focus on the adventure instead of the logistics.

Competition – Is there a strong field?

While there were a handful of elite runners on the starting line, the field was largely made up of dedicated, hardworking athletes from all walks of life. It created an atmosphere that felt both competitive and welcoming, where everyone was chasing their own goals and celebrating one another along the way. Whether you were racing for a podium finish or simply hoping to hear your name called at the finish line, there was a genuine sense of camaraderie that made the experience even more memorable.

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.

If running Crazy Mountain 100 is on your bucket list, it is worth planning well in advance. What was once a race you could simply register for has grown tremendously in popularity and will move to a lottery beginning in 2027. Entry also comes with a few unique requirements, including qualifying standards and a minimum of eight hours of trail work. Those requirements reflect the spirit of the event and the commitment to preserving the trails that make this race possible.

The logistics are just as important as your training. Both the start and finish are in remote locations with very limited lodging nearby. Most runners stay in Bozeman or Livingston the night before the race, but keep in mind that the drive to the start is more than an hour. Another great option is camping at either the start or the finish. If you camp at the finish, the race provides transportation to the start on race morning, making race day much less stressful.

If you are bringing a crew, preparation is essential. Have them purchase everything they will need before leaving town because there are very few opportunities to resupply once you are on course. Cell service is almost nonexistent throughout much of the race, so communication can be difficult. If your crew has access to a Starlink, it can make coordinating and staying connected significantly easier. Like everything else about this race, a little planning goes a long way and allows you to focus on what really matters once the adventure begins.

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

The aid stations offered everything you would expect at a well supported 100 mile race, with all the standard nutrition options along with a few welcome surprises such as homemade soups that tasted especially good after hours on the trail. The most memorable aid station was Cow Camp. Knowing that every tent, table, chair, and supply had been packed in on horseback made it even more impressive. Despite its remote location, it was exceptionally well stocked and staffed by enthusiastic volunteers who made every runner feel welcome. It was a perfect example of the incredible effort and dedication that goes into making this race such a special experience.

Weather and typical race conditions

Race day greeted us with hot, humid conditions after storms rolled through the night before. It was a reminder that the weather in the Crazy Mountains can be unpredictable and change in an instant. You should come prepared for a wide range of conditions, from cool rain and wet trails to intense heat and humidity. Having the right gear and being willing to adapt to whatever the mountains give you is just as important as your fitness. The runners who are prepared for changing conditions will have a much better experience when the weather inevitably shifts.

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

Outside of the mandatory gear, you do not need anything overly complicated. A mid sized running vest is more than enough to carry everything you will need throughout the day. I found that a reservoir was unnecessary since a soft flask paired with a water filter worked perfectly. There are plenty of reliable water sources on the longer stretches between aid stations, making it easy to refill as needed. Trekking poles are an absolute must. They will help conserve your legs on the long climbs and provide added stability on the technical terrain, making them one of the most valuable pieces of equipment you can bring.

Spectators – Is this a friendly course for your friends?

This is not a spectator friendly course. Outside of a few accessible aid stations and the finish line, there are very few opportunities to see your runner. If you are crewing or supporting someone, be prepared for a long day with limited access and only a handful of chances to cheer them on.

How’s the Swag?

Crazy Mountain absolutely crushed it when it came to race swag. This was some of the best race swag I have ever received, and it was clear they put a ton of thought into making runners feel like they were part of something special. Every runner walked away with a custom Yeti coffee cup, a hat, and a custom button up shirt that actually felt worth keeping and using long after the race was over. Then, as if that was not enough, they offered a finish line tattoo for any runner who wanted one, creating a permanent reminder of the adventure and accomplishment.

The stoke did not stop there. They had other awesome items available for purchase, and the post race raffle added another fun element to the weekend. I was lucky enough to walk away with a Yeti cooler, which was an awesome surprise after such a big effort. But the real showstopper was the finisher buckle. In my opinion, it is one of the best and most unique 100 mile buckles out there.

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

I would give Crazy Mountain 100 a solid 9 out of 10 and highly recommend it to runners who are looking for a true challenge. This is not a race you sign up for simply to check another 100 miler off the list. It is an experience that demands preparation, patience, and a willingness to embrace everything the mountains throw at you. From the rugged terrain and incredible scenery to the unmatched community and attention to detail, this race delivers something truly special. If you are ready to push your limits and take on an unforgettable adventure, Crazy Mountain 100 deserves a spot on your list.

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

La Thuile Ultra Race Report – Coach Lauren Irwin

Race: La Thuile Ultra – 70km, 4000m ascent

Runner: Coach Lauren Irwin

Race Date: 07/25/2026

Location: La Thuile, Italy

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

  • The views – Monte Bianco and glaciers
  • The variety of terrain: high alpine pastures, lakes, river crossings, forest, steep rock climbs, mountain crests – you really have it all!
  • The dawn start – the colours in the mountains are amazing
  • The other competitors – it’s a friendly and mixed group!

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

Training paid off – legs were strong on the ascents and descents!

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

  • Make sure you stock up very well on water when available – I would suggest bringing water purification tablets to be able to use rivers as water sources.
  • Hiking poles are worth having for the later stages; if it has rained some parts can get extra muddy and these can help on the climbs.
  • Do bring some warm and waterproof layers – the weather went from warm and sunny to 3 hours of thunderstorms and hail – you need to be prepared for everything!
  • Lots of athletes will set off at a run uphill at the start – run your own race at a pace that works for you, there is plenty of time to overtake later!

Lessons you learned that will help you next time around

  • Bringing some solid snacks and protein as well as gels.
  • You need to be fairly auto-sufficient in terms of nutrition.

Most important course specific knowledge to know about the race

  • There are relatively few water points (7) given the time it takes and 4 aid stations with food (dried fruit, bread, crackers, bananas, cheese).
  • The race goes to 2800m at the highest points so having experience at altitude is important.
  • There are a couple of areas over snow patches or exposed rock faces that have ropes to help you cross. Volunteers are present.
  • If it has rained a lot or it’s muddy, the course markings are not always the easiest to find in the wooded areas if you are going towards dusk.

Aesthetics – Is it a pretty course?

Absolutely, one of the best!

Difficulty – Is it a tough course?

For the ratio of ascent / distance yes, however there are few parts that are truly ‘technical’.

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

Well organized both before and during the race. There are a good number of volunteers to help along the course.

Competition – Is there a strong field?

It’s very varied, you have elite international athletes and also athletes working to beat the cut-offs.

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.

Luckily you can still register without a lottery of specific entry requirements! However the field is small (200 athletes) so book several months ahead. There is lots of accommodation in La Thuile town – this means you can walk to the start in the morning which I would recommend.

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

Fairly limited (given the inaccessibility of the aid stations this also makes sense). If you have specific needs make sure you are self-sufficient.

Weather and typical race conditions

Varied – I have done this race in 35 degrees heat and also under a hailstorm!

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

Obligatory equipment: Vest, at least 1 litre of water, head-torch, trail shoes made for rocky terrain / mixed terrain, rain-jacket with hood, long sleeves, thermal emergency cover, telephone.

Spectators – Is this a friendly course for your friends?

Not really, there are only a few points you can hike to. Friends can enjoy a beer at the end while they wait!

How’s the Swag?

Hmm, could be better. A t-shirt but no medal… personally I love a medal!

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

Full stars!

San Juan Solstice 50 Race Report – Coach Kyle Fulmer

Race: San Juan Solstice 50

Runner: Coach Kyle Fulmer

Race Date: 06/20/2026

Location: Lake City, CO

Results: https://ultrasignup.com/m_results_event.aspx?did=133245#id2392586

Strava Activity Link: https://www.strava.com/activities/19003824675

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

  1. Old school vibes, and community feel! The whole town really does come out to support the race, and with a population of only 400 its a great way to meet almost every resident!
  2. Getting above 13k in elevation twice! Both climbs are so stout, and we are so lucky to spend that much time running up on the Divide!
  3. Old school tough. Aid stations were great, but fairly far apart – 9 and 10 miles during the heart of the race!

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

Nothing. Just a fantastic weekend and experience. Really does feel like a mini-Hardrock. From the area and terrain, to the briefing in the gym, to the post-race awards and breakfast, SJS is a terrific and well-loved event.

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

Weirdest? Maybe that the ladies hosting the mile 45 aid station at Vickers’ had cold beer on ice for runners to grab and go! (and, yes I took a Banquet beer)

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

The climbs and views from the Divide were spectacular. Without much snow this year there was no glissading, but in most years you have to slide off of some pitches. Also the water crossings here shin deep instead of knee or hip deep! They say there are 7 water crossings, plan on about 20 🙂

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

About half the runners had poles. The climbs are long, but not overly steep in most places, plus the trails are quite narrow through the brush.

Lessons you learned that will help you next time around

The third climb doesn’t look too bad on paper — but it is LOOONG! Luckily you are in an aspen grove the whole time, but it goes on forever. 1.7-2k feet of climbing that late in the race, in the heat, was definitely the crux.

Most important course specific knowledge to know about the race

The creek crossings, and the snow, in a snow year! Lube up your feet, change shoes if you must, but know you will get very wet!

Aesthetics – Is it a pretty course?

Stunning vistas and nearly every point. The only portion without views is the first half of the second climb on the jeep road. That portion is a bit of a grind!

Difficulty – Is it a tough course?

One of the toughest, but also one of the best 50s in the country!

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! This was the 29th running of the race and the enthusiasm is still at an epic high. You can tell everyone involved in the race absolutely loves it.

Competition – Is there a strong field?

VERY. Always insanely tough CO field of runners, and the winner crossed the line in ~8:20 or so….just unreal!

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.

Small town, but everyone seems to find a place to stay. They even allow camping in town the couple of nights before the race. There is a lottery, but even if you’re 150th on the wait list, you’ll probably get in! They have a permit for 300 runners, and have never started a full field 😉

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

Standard fare, and very good! They did have coconut water on ice, which was an unexpected treat!

Weather and typical race conditions

Warm and sunny! The sun hits different at 8k+ feet, so 70s and 80s will absolutely cook you if there are no clouds. Bring sun protection, and also be prepared for the creek crossings, and possible snow field traversing.

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

As mentioned, half the runners had poles. Gaiters could be a good call coming off the Divide sections. Sun protection probably wise as well.

Spectators – Is this a friendly course for your friends?

Decently. There were two crew accessible aid stations. They seemed super crowded, so I would say for a mountainous 50 miler, that was pretty good!

How’s the Swag?

Classic t-shirt and collector’s item worthy hat! You get a different color hat for different time benchmarks, so run hard!

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

5 out of 5! Definitely want to go back next year and improve my time. Need to get that other hat 🙂

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

Sweat for a Vet Race Report – Christopher Russell

Runner: Christopher Russell

Race Date: 06/06/2026

Location: Murrells Inlet, SC

Results:

8th overall, 4th masters, 2nd age group (50-59)

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

  • Supporting our veterans
  • Got to meet some great people
  • Shattered my PR by more than 1 minute

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

Nothing. It was great!

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

GPS signal was very weak. Couldn’t really rely on my garmin to keep me in my pace zones. I wasn’t able to close out the race on my Garmin until I was on the way home.

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

Since I couldn’t rely on pacing from the Garmin, I had to instead rely on all the work I’ve done with my Runrun coach to get myself in what I thought was my correct pace.

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

Trust your coach! Whenever I have doubts about my ability to hit goals, Coach Mark always is there to give me words of support and advice.

Most important course specific knowledge to know about the race

This race is very flat, like most races on the coast of SC. However, you definitely want to get near the front at the start because the walkers have the same start time.

Aesthetics – Is it a pretty course?

It’s a nice course through a quiet neighborhood.

Difficulty – Is it a tough course?

The course is very easy.

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

This was well organized.

Competition – Is there a strong field?

For such a small race (200), the competition for over 40 was very good. The 20-39 groups were weak though.

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

The only thing to keep in mind is that the streets will close to traffic about 45 minutes before the start. Get there early or you will have a long walk just to get to the event.

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

One hydration station, which is nice for a 5k.

Weather and typical race conditions

The weather was beautiful. About 75°.

Spectators – Is this a friendly course for your friends?

Yes

How’s the Swag?

The swag is good, but only first place in each gender, masters, and age group (10 year increments) get a trophy. Nice t-shirt and the participant medal is nice.

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

4 stars. I recommend this to other runners that are looking for an easy course. It’s for a great cause.

Flagstaff Crest 40 Race Report – Coach Dandelion Dilluvio-Scott

Race: Flagstaff Crest 40

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 05/08/2026

Location: Flagstaff, AZ

Results: Overall:32 DP:10

Photo: Dandelion Dilluvio-Scott

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

  • Day Before Sign Up: not many ultra events allow for spontaneity!
  • Cocodona Vibes: I didn’t run the full 250 this time, but I did get to cross the same finish line with all those indescribable Coco vibes I experienced 2 years ago.
  • Shared Course with the Sedona 125: I loved cheering on and offering encouragement to the 125 runners!

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

I did not care for the paved sections, especially portions that went through industrial areas. However, they were necessary to link the trails.

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

Feeling fresh and fast on a course where the longer distance folks are passed out taking dirt naps.

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

I stood at the start of Flagstaff Crest 40 still processing how I’d gotten there. Cocodona week has become an annual reunion for my extended group of close friends. I arrived planning to crew/pace one athlete in Cocodona 250 and then jump over to join another team supporting a Sedona 125 runner. The week unfolded differently than any of us anticipated with both racers getting medically pulled (DNF) out of their respective events. Then my friend and I were offered walk-up spots in the Flagstaff Crest 40. I had no specific training for a fast and flattish route and knew nothing about the course at the time. Instead of a taper during the week, I had gotten 1/4th my normal sleep, paced 37 miles, completed a threshold run, explored the Hangover Trail and climbed Elden with a sprint finish. In other words, the opposite of a proper lead up to an event. However, if we completed Flagstaff Crest 40 together our group with have a combined 250+ race miles. In other words, a Coco Relay of sorts. I knew I had the foundation and training to safely complete the volume and contend with the course environment, so about 15 hours before the race start, we registered. We’d run for the athletes who hadn’t made it to Heritage Square.

Without a taper or specific training, the general plan was to complete the course as a supported long run. Zero goals or expectations beyond having a great time on some new trails. My friend and I set off on our adventure on a cool Friday morning at a quick, but comfortable clip. Although the trail was single track, it was wide allowing for easy maneuvering around other runners with soft pine needles to cushion our steps. I think we both assumed that lots of folks would pass us in our unrested state, but we held our place well.

In a blink, we arrived at the first aid station. A quick refill and we were off again. A little bit later I fell back and ran solo sensing my RPE was a touch too high to maintain. Running with others is fantastic, but self-awareness is critical. I needed to run my own race…. I mean long run!

The course brought us onto the pavement which I didn’t care for, but we did pass a prairie dog town on the highway which made up for it. During this less scenic section I began to get curious. Typically, I run conservatively until the final 1/3 of the race. What would happen if I stepped on the gas just enough to be uncomfortable for the duration of the event? Could I hang on? Would I fade? I had no pre-conceived notions or expectations of myself. My goal became simple: “don’t limit yourself.” When I hit the dirt again, I stepped on the metaphorical gas pedal straying from my usual cautious approach. If I blew up it wouldn’t matter because I had a backup plan.

Earlier that morning I struggled with the decision of whether or not to carry the full “cold weather race kit”. Athletes did not need to bring the full kit unless they expected to arrive at the Woody Aid Station (mile 22.9) after 2pm. Originally, I wasn’t going to bring the extra gear, but then I began to worry about blowing up from the fatigue of the week and I threw everything in my vest. Yes, it was extra weight, but it was also freedom. Knowledge that I had this extended kit gave me courage to take a pacing risk and give into my personal inquisitiveness.

Intermixed with the 40-milers dashing down the trail were the haggard Sedona 125 runners. The contrast was almost comical and it was crazy to consider that they would arrive at the finish line hours behind me (assuming I held on). I did my best to provide encouragement as I passed and pointed out how lovely the breeze was on an otherwise warm day. A small positive to focus on. Typically, I’m running the 100+M distance and it was fascinating to see things from the short distance side. Their grit inspired me to kick harder. If the 125M runners could keep moving forward after days in the desert I could run faster after just a few hours.

I hiked briefly uphill to reach the high plateau of the Observatory before returning to a running gait. I’d been leap frogging a few people for the past hour and, with 10ish miles left, I wanted to break the rubber band. The competitive streak that had been dormant over the past year suddenly came back with a vengeance. The long run ended. I was racing. I put my mountain legs to use and surged on any short uphill and stretches of technical terrain. Twenty minutes later when I looked back the trail was quiet. I pushed on picking up the pace a notch to keep my position. I had nothing to lose at this point. When the route dropped into the neighborhood with about 3 miles to go, I began to run all out with everything I had left. Typically, I wait for the last mile to sprint, but I was taking chances. Beginning the charge to the finish early felt appropriate at that moment. Descending into Downtown Flagstaff I found yet another gear. I remember nothing about my surroundings. I was focused on hanging on and timing VT (ventilatory threshold) to hit at the finish line.

Turning into Heritage Square I surged one more time. I didn’t even notice my team on the sidelines cheering. Tunnel vision to the finish. I crossed. I doubled over trying to catch my breathe. Nothing left. And somehow, I finished in front of the overall pack with the top ten women.

I never considered myself skilled at fast, flat(ish) and/or short events. Coming from an alpinist background maybe I thought I “should” only be good at technical and lengthy mountain events where efficiently comes before speed. Flagstaff Crest 40 made me rethink all that. Now it feels like more of a self-imposed limitation. Something unlocked for me during this unplanned event and I’m curious to see what’s ahead.

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

Though I didn’t begin this event with a strategy I did come up with one plan on the spot that I think really made a difference in the later miles. There is only 4.6 miles between Woody Mountain and FAC aid stations. The obvious tendency is to carry minimal hydration during this section. On the contrary I chose to double my fluid and electrolyte mix capacity. Why? The final section was 11.5 miles in the heat of the day and I wanted to preload on salt and fluid during the short portion. I think this strategy paid off.
As with any race in the heat, make use of the cold water/ice soaks at the aid stations even if you don’t feel very hot yet.

Lessons you learned that will help you next time around

I’ve aways considered myself better at longer distance events over mountainous terrain. This event revealed that, contrary to my prior beliefs, I actually can run well on fast, gentle and short courses.

Most important course specific knowledge to know about the race

It’s tempting to blast out of the gate on this flatter course. However, I ended up passing a lot of folks who blew by me during the first miles when I reached mile 20. I did not go conservatively, but I was not full throttle either. I believe this allowed me to hang on and even push the pace as the day grew warmer. Take the heat, exposure and attitude into consideration when making pacing choices.

Aesthetics – Is it a pretty course?

Yes! Excellent views of the observatory and pleasant trails through towering ponderosa.

Difficulty – Is it a tough course?

I would rate this as an easy course compared to others I have done. The vert is gentle throughout and there are very few technical sections.

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

This event is part of the Cocodona Race Series organized by Aravaipa Running. Perfectly organized. No hiccups.

Competition – Is there a strong field?

I don’t think there were any elites in the field, but it was way more competitive than previous years when I look at prior finishing times and stats.

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

I was invited to run this race within 24 hours of the start and registered as a “walk-up” the evening before. Zero planning was required on my part this year. I don’t use indoor housing when I travel, but I suspect booking well advance (6-8 months?) would be wise for any Cocodona week event.

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

Standard fare of fruit, candy, cookies and chips. The engineered fuel sponsors this year were Precision (chews), Tailwind (hydration) and NeverSecond (gels).

Weather and typical race conditions

This year was about 78F with a breeze. In some highly exposed sections, it felt hotter. The weather overall was standard for this time of year in Flagstaff.

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

Photo: Giulia Conte

Have enough water capacity to get through the longer sections without aid in the heat.

Spectators – Is this a friendly course for your friends?

Very family friendly! Nothing beats the party at the Heritage Square Finish Line!

How’s the Swag?

A high quality Janji Sun shirt is included with registration and finishers receive a medal.

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

I wasn’t expecting to love the course as much as I did. 10/10

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

How to Train for an Ultra When You Have a Life

Team RunRun coach Ryan Sheehy knows you can probably do an ultramarathon. He also knows how and why. Ryan digs into the important question of how to train for an ultra when you have a life!

Everyone has a reason it won’t work. The schedule. The kids. The job. The energy.

Those reasons are real. They are also the same reasons that make finishing an ultramarathon one of the most meaningful things a working professional can do. Anyone can do this. But only those who commit actually will.

Here is what that commitment actually looks like.

The Problem Is Not Time. It Is Structure.

The biggest mistake busy professionals make is not overtraining. It is inconsistency. They run when motivated and disappear when life gets loud. The result is a fitness graph that looks like a stock market crash — jagged, unpredictable, and going nowhere.

6 to 8 hours a week is enough to get to a finish line. But those hours have to be intentional, and your training block has to be built around your work calendar, not against it.

Three Things to Protect No Matter What

🌅 Own your mornings. The most underutilized training window for working professionals is 5am. Done before the world wakes up, before the inbox opens, before someone else decides how your day goes. Protect this window and your training becomes nearly untouchable.

🔋 Consistent volume, fueling, and sleep. Not your tempo run. Not your interval session. Volume, food, and rest. Skipping meals and sleeping five hours a night produces injuries faster than any training error. Easy miles run consistently will always outperform hard miles run sporadically.

🧠 Respect life miles. A brutal week at work is physiological stress, full stop. If it is keeping you up at night, we modify the schedule. The question I ask every athlete before a training week: how recovered do you actually feel? That answer shapes everything.

If You Can Run a 10K, You Can Run an Ultra.

That is not a motivational platitude. That is physiology. The aerobic base that carried you through 6.2 miles is the same engine that gets rebuilt, extended, and hardened into something that can cover 50, 100, 250 miles. The distance changes. The foundation does not.

What separates a 10K runner from an ultramarathoner is not talent. It is not genetics. It is not even training volume.

It is the decision to commit.

The athletes who make it to an ultra finish line are not superhuman. They are ordinary people who stopped treating the idea as fantasy and started treating it as a plan. The 10K was proof of concept. The ultra is just the next chapter.

What Nobody Tells You About Month Four

Three to four months into a structured training block, the fitness gains are real. But that is not what surprises my athletes most.

What surprises them is this: they realize their best years have not passed them by. That everything they thought was behind them is still available, right now, today. Not someday. Not after the kids grow up or the job slows down.

Now.

The Finish Line Is Not the Point

A few days after crossing a finish line, the awe fades. The congratulations go quiet. And in that stillness, athletes look back with a clearer lens.

That is when they realize it was never about the finish line. It was about the process. The discipline. The person who showed up at 5am when nobody was watching and ran anyway.

The finish line is just the receipt. The real return was paid out every week, long before race day.

Anyone can do this. Not everyone will.

Conclusion

If you are ready to be one of the ones who does, take the first step. Find a coach that fits your goals and budget to map out exactly what your path looks like. No generic plan. No guesswork. Just a clear starting point built around your life.

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

Eugene Marathon Race Report – Jonathan Cheng

Race: Eugene Marathon

Runner: Coach Jonathan Cheng

Race Date: 04/26/2026

Location: Eugene, OR

Results: 3:34:33

Strava Activity Link: https://www.strava.com/activities/18270176253

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

  • The race was extremely well organized! There were a plethora of porta-potties that didn’t require waiting in line, aside from lines that formed 10 minutes before race start.
  • The community. With the race being in the Track Town of the US, the running community is extremely strong here! The spectators came out in full cheering mode, so running through the streets of Eugene felt like a breeze. On top of that, there are restaurants that hand out discounts to those who race that weekend.
  • The finish on Hayward Field is iconic! It really is a spectacular finish.

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

The first half of the race is through the town of Eugene, so there’s a ton of support through the neighborhoods, but as you make your way towards the second half, it’s on a scenic trail, which means there wasn’t much crowd support. If you don’t do well with quiet environments, this is something to keep in mind!

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

I like that the first half of the course has larger hills, so it forces you to slow down in the beginning. Because I didn’t try to push the pace on these hills, I naturally had more energy in my legs by the end and avoided a major blow-up!

Grant Fisher was spectating along the course! It was a pleasant surprise to pass by him at mile 3.

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

Don’t force the larger hills in the beginning! There are undulations and rolling hills throughout, so make sure you train hills and reserve energy for the second half of the race.

There are a ton of pace groups for virtually every pace up to 2:55. It makes it really easy to find a group and share miles with them, as marathons can be mentally tough when running solo.

Lessons you learned that will help you next time around

Train for more hills during your runs! I wish I had more strength in my legs to handle the rolling hills, so I’d definitely improve on my lower-body strength by incorporating more strength training or hill sprints.

Most important course specific knowledge to know about the race

Miles 14-24 are pretty quiet as you approach Springfield and the trail. Make sure that you’re mentally prepared for this, as it can be a stark contrast from the beginning of the race, where crowd support is plentiful.

Miles 4 and 8 bring the two biggest hills, so make sure you’re prepared for them. Knowing this in advance will help you stay calm when you see your pace slow.

Aesthetics – Is it a pretty course?

Yes, it’s a very pretty course! You get to see the entire town of Eugene through the first half and run along a trail in nature for the second half.

Difficulty – Is it a tough course?

I wouldn’t say that it’s a very tough course, but the Eugene Marathon is often classified as a flat marathon, which I disagree with. There are definitely rolling hills throughout and ~500 ft. of elevation gain total, so be mindful of that.

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! The expo was a smooth in-and-out operation, and the start line corrals were very well split up. There was no pushing or shoving to get into the corral at the beginning. Lines for the porta-potties can stack up closer to the race start, so make sure to go early if you need to!

Competition – Is there a strong field?

Yes, there’s a very strong field! A lot of people this year were gunning for the Olympic Trail Qualifying (OTQ) time, along with runners also trying to qualify for Boston.

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 are a lot of hotels throughout the city, and there are convenient shuttle stops at popular hotels, so just make sure you plan your booking and shuttle stops accordingly. Having a rental car is ideal, as you can drive around and out of the city.

Although people said the race typically sells out closer to April, the race sold out in January this year. I imagine that it might sell out even quicker next year, so if you want to sign up, do it in advance!

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

There are a plethora of aid stations – about one aid station with restrooms every 2 miles. There’s only one aid station in the course (around mile 17), where there is no restroom.

Weather and typical race conditions

The weather this year was amazing! It started around 45 F° and only reached the 60s about 3 hours into the race. Based on what I’ve seen from older pictures, it’s typically cloudy, but this year was sunny.

Spectators – Is this a friendly course for your friends?

Yes! The first half of the race goes through Eugene, so it’s easy to find a spot to spectate. There’s also a point where runners pass by twice on the trail, so that’s another good spectating spot. Lastly, the finish is in Hayward Field, where there are plenty of seats to watch, record, or take pictures of your runner’s finish.

How’s the Swag?

The swag was pretty cool! The free t-shirt was a standard Nike Dri-Fit shirt. The merchandise at the expo had really great designs this year, so I was able to snag a hoodie.

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

10/10! I LOVED this race because of how well organized it was and the course difficulty being on the easier end. I’d highly recommend the Eugene Marathon!

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

OMD 50km Race Report – Julie Urbanski

Race: OMD 50k by UTMB

Race Date: May 1, 2026

Runner: Julie Urbanski

Location: Seia, Portugal (Serra da Estrela)

Results: 8:19, ~top 1/3 overall

Strava Link: https://www.strava.com/activities/18334578998

The relentless climb up Torre, we still had about another 30-45 minutes after this point!

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

  1. Scenery – I’ve run several races around Portugal and this was pretty epic (I haven’t run on Madeira or the Azores yet, just mainland Portugal). It goes to the highest point on mainland Portugal (Torre at 1,993 meters (6,539) feet), has epic views on the climb and descent of Torre, and goes through a sort of high alpine area on the descent.
  2. Organization – I ran the Nice 50k in its first year and there were definitely hiccups and with this being the first year of the OMD 50k by UTMB, I was a little worried about that, but it was super smooth from packet pickup to the shuttle to the start, course markings, aid stations, finish line, etc.
  3. Competition – So many great runners in this race from start to finish, lots of different nationalities, and several different race differences. I was never alone but it also never felt crowded, thank goodness for the 4 wave start, that made all the difference!

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

Pre-race bathrooms, this always seems to be an issue for UTMB races, including OCC! There were 2 bathrooms near the start and a cafe that was bombarded from the moment everyone got off the shuttle. Because there were two shuttle times, 6am and 7am, that made it slightly better, but there were something like 800-900 runners, about 200 of them women.

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

OMD stands for Oh Meu Deus = Oh My God, ha!

The race t-shirt could have used the help of a native English speaker. Serra da Estrela is in the center of Portugal, geographically, so the slogan was, “You in the center,” but on the shirt, it had a * (star) in the center, because estrela means star in English, and it’s like you’re the center of the race as well, but the shirt just looks weird with, “You in the C*nter.” When I ran into two South African women in the race, the first thing they asked me was, “So what do you think of the race shirt?”

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

  • I didn’t quit, ha! I didn’t realize that out of the ~9000 feet of gain, about half of that was in the one climb up to Torre, so I was feeling very down on myself on that never-ending climb.
  • Fueling – I managed to eat 10 gels, 3 tailwinds, 1 naak drink, and lots of water. I historically struggle with nausea and I did later in the race but was able to cool off in any water sources that I could find, and I continued to sip tailwind/naak and ate 1 gel an hour in the second half and my stomach held it together.
  • I saved my music until 28k so I had it for the last 24k and it was such a boost!
  • My legs were there for the climbing until the bitter end and it ended with an uphill to the finish, so I was happy that my training had me ready for all the climbing, descending, and runnable stuff in the second half.

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

  • The first 8-10km is fast and “easy” compared to the next ~20km. Then the last 20km is much faster than the previous 20km if you still have your legs under you for climbing and running.
  • The climb up Torre has many false summits and takes forever. Just find a good rhythm, ignore all those around you busting their asses, and once you reach that massive rock cairn, the majority of the climbing is over but you’re still not at the top.
  • Cool off in any water source available after the halfway point if it’s a sunny day, as the second climb is exposed and hot. Torre is exposed too but it’s so early that it’s a little chilly and less likely to be an issue. If the weather is bad, be ready for wind/rain/cold on the climb up Torre.
  • The descent from Torre starts on the road but the trail eventually becomes quite technical, rocky, slick, and full of bogs to hop over. I’m terrible at this stuff so it took immense patience and focus for me.
  • Be ready to have wet feet for much of the race. I always put aquafor on my feet and toes ahead of time and had zero blisters.
Looking up at one of the many false summits up Torre.

Lessons you learned that will help you next time around

  • I would mentally prepare myself for that climb up Torre. I texted a few friends that I was quitting, ha! Then I finally started running again after the super tough descent and it got better, I put on music, chatted with other runners, and saw the light of day after 28km.
  • Maybe use poles? I didn’t use them and I loved not having them for the second half and I’m just as fast or faster on the climbs than others with poles. I debate if they’d help me even more on the climbs and/or give me more confidence on the descents, but I doubt it.

Most important course specific knowledge to know about the race

  • That first climb up Torre is the hardest and longest one and all the rest pales in comparison to it.
  • The descent is equally hard if you’re not great at descending (me).
  • The second half is faster, save your legs for it.
  • Very exposed so cool down in random water sources when you can once the day starts warming up, which was near the last kms of the descent from Torre. Lots of people puking and cramping up!
  • The second climb has some steep bits but it’s nothing in length compared to Torre, just find a good rhythm and don’t get defeated.
  • Same goes for the rest of the climbing, little pop ups with steep bits.

Aesthetics – Is it a pretty course?

Absolutely, some of the prettiest stuff I’ve seen in Portugal, I’ve always wanted to run in this area and I’m so glad I finally got to!

Difficulty – Is it a tough course?

Yes. 52km and they say it’s 9500 feet, my watched showed 9100, but still, that’s a lot. OCC has more. I finished in 8:19 and I’m not sure I had anything much faster in me given some of the technical terrain and climbing. Maybe if I’d had an absolutely perfect day, I could have been up to 30 minutes faster, if that. I finished in OCC in ~11.5 hours but had to walk the last 12km with nausea, so it’s not quite as difficult as OCC, especially with how runnable the second half is in OMD, but it would be really hard for someone’s first 50km!

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, it’s a UTMB race, which means it’s a high likelihood that it’s done well. The pictures they took were all kind of terrible, it was the automatic pictures that are set up throughout the course, and they needed more bathrooms at the start, but those are very minor details.

The descent from Torre, absolutely beautiful.

Competition – Is there a strong field?

Super strong with it being a UTMB race.

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

  • Register as early as you can, the 50km sold out (not sure about other races)
  • Hotels and airbnbs in Seia went fast, we booked off Booking.com in a town about 20 minutes from the start, which was totally fine.
  • Limited parking near the start, which stressed me out, so I got to the parking lot at 5:20am for my 6am shuttle, then my car was right there after the finish. Pure bliss.
  • Several grocery stores in town near the finish and packet pickup.
  • Fly into Lisbon or Porto and it’s 2-4 hours drive, depending on where you flew into, so you’ll need a rental car + lodging

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

  • Naak products and I only had the drink, I had 14 gels on me and 3 tailwinds (started with 1 mixed already and had 2 bottles with just the powder inside).
  • Standard fare, nothing super special but lots of volunteers to help with water.
  • Sunscreen at the last aid station with 10km to go, which I totally used. I stood there as they sprayed me down with it.
  • Flushing toilets at the Torre aid station around 18km, huzzah!

Weather and typical race conditions

  • Big swings in temperature, cold at night and warm during the day
  • High chance of rain
  • Bring all kinds of clothes to the race and make a game day decision based on weather.

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

  • If you use poles, this is a good race for them.
  • Minimum required gear list, just a rain jacket, no headlamp, woo hoo!

Spectators – Is this a friendly course for your friends?

I don’t think so, I saw spectators randomly, a few of which were the same. People can drive to the top of Torre, so that’s kind of cool! If someone sees you at the start in Loiriga, they can see you again at 28km there.

How’s the Swag?

Typical technical tee and a medal. I was hoping for cooler swag, my favorite thus far has been the waterproof backpack from the Nice 50k.

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

4.5 out of 5. It’s beautiful, challenging, well-organized and a really fun way to see this part of Portugal, amidst a fantastic field of runners.

That slogan…

Honolulu Marathon Race Report – Jonathan Cheng

Race: Honolulu Marathon

Runner: Coach Jonathan Cheng

Race Date: 12/14/2025

Location: Honolulu, HI

Results: 3:51:29

Strava Activity Link: https://www.strava.com/activities/16744761343

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

  • The scenery! Running 26.2 miles in paradise is an unbeatable experience, with sweeping ocean views, friendly neighborhood vibes, and a run past Diamond Head. It’s arguably one of the most beautiful races I’ve ever run.
  • The spectators are so friendly! The back half of the race is through neighborhoods, so a lot of people come out to cheer, hand out snacks, or spray their hoses on runners who are overheating.
  • I loved that the race didn’t have a time limit. Although it does pose as a hindrance by blocking roads, the organizers do a good job about slowly opening up the roads based on the last runner. It gives a lot of opportunities for people who just want to accomplish 26.2 while enjoying the beauty of Honolulu.

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

Not necessarily anything to do with the race, but the weather is very unpredictable in Hawaii around this time of year. An hour before the race, heavy rain caused the start to be at 92% humidity. I was sweating bullets by mile 3! 😭

  • The start is pretty chaotic. Even though there were corrals, they let everyone go at once instead of spacing each corral out (if that makes sense). That caused a ton of crowding at the start and for the first 3-5 miles of the race.
  • Having one of the biggest hills at mile 24. It’s just brutal at that stage of the race.Weird factor – What’s the weirdest thing about this race?
  • I wouldn’t say there’s anything weird about the race, but one thing that stood out was the fireworks at the start! It’s not every day that you get to start a marathon with a celebration.

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

I really liked that I stayed hydrated throughout the race! With the weather being humid and hot, having electrolyte and refillable water stations throughout the course was needed.

This is also one of the biggest marathons in the U.S., so there’s a ton of people to run with, regardless of what pace you’re at. I knocked off a solid 10 miles with a group of runners before they dropped me, but it’s nice to have people to run with a lot of the time.

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

Even though it’s an early start at 5:00 AM, make sure you get to the start line even earlier! With virtually everybody taking shuttles and long lines to the portapotties, it can get really hectic. We started lining up for shuttles around 3:30 AM and ended up almost missing our start!

Lessons you learned that will help you next time around

Don’t underestimate the heat and run off of effort. Although the heat isn’t blistering, it’ll sneak up on you if you don’t hydrate early and try to run your usual pace.

There are two fairly long climbs – at mile 7 and 24. Take your time working through these, and be mentally prepared to run a long hill towards the end of the race. If you don’t, the hill can feel brutally long.

Most important course specific knowledge to know about the race

You will be running with 10K runners at the start of the race, so just know that not everybody is running at marathon pace. Also, don’t forget about the hills!

Aesthetics – Is it a pretty course?

100% the most beautiful course I’ve run!

Difficulty – Is it a tough course?

The course itself isn’t tough, but it’s the combination of heat and humidity with two long climbs that can feel challenging. Because the weather’s average has been hotter than ideal, I’d say this isn’t a PR course.

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

Yes, besides the lack of shuttles and start line chaos, everything else is well run! The expo and finish line festival are very well organized.

Competition – Is there a strong field?

I feel that a majority of people are targeting this race for the aesthetics or the no-limit on time rule, so it’s not a super competitive field. However, there are still plenty of people that I saw at the front of the race!

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

Based on my experience, the hotels and race registration weren’t competitive just due to the size of the race. Flights can be expensive, so make sure to look early or fly in a day or two earlier/later!

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

Aid stations are pretty frequent at the start of the race, but they are more spread out during the Kamehameha Highway portion of the course. Make sure to get your hydration early and often before you reach the highway!

Weather and typical race conditions

Not blistering hot temperature-wise (average 72 F°/22 C°), but humidity is something to watch out for (92% humidity at the start).

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

Carrying a water bottle is nice, as there are refillable water stations!

Spectators – Is this a friendly course for your friends?

The first half is a little difficult because of how early the start time is. Additionally, there are just so many people at the start, it can be hard to find your runner. However, the finish line is very nice for spectators!

How’s the Swag?

Very cool medal, but other than that, swag is pretty standard, with a finisher t-shirt and a free masalada at the end of the race.

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

8/10! I love this race because of how friendly everybody is and the scenery, but running in the heat is pretty tough. If you’re already visiting Honolulu, or you just want to enjoy the course, I’d highly recommend running it!

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

2025 Eugene Marathon Race Report

TRR coach Chris Poole shares tips and insights in his 2025 Eugene Marathon race report to help you be your best on race day. Let’s go!

Race: 2025 Eugene Marathon

Runner: Coach Chris Poole

Race Date: 04/27/2025

Location: Eugene, OR

Results: 2:57:11

TRR coach Chris Poole shares tips in his Eugene Marathon race report.
Photo: Eugene Marathon

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

  • I loved the Race Atmosphere! Tracktown USA is such a vibe- and you have people cheering you on throughout the entire course!
  • I loved also that the course is designed for you to run fast. Only small little bit of elevation at mile 8/9 which runs right past South Eugene High School, before going by Hayward Field and the start line again. Lots of groups who work together to help you chase your times
  • The finish is one of the best in marathoning! Finishing with 200 meters on the track, stands full of people cheering for their loved ones, but also for you! Eugene is such a knowledgeable running community- they recognize what you are doing is so cool!

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

The only thing I didn’t like was that there was Gatorade on the course. I don’t do well with sugary sports drinks and was hoping there would be some more specialty electrolyte drinks like Skratch.

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

Not the weirdest, but definitely the coolest part is that there is a good part of the course that goes through Pre’s Trail, which was dedicated to the late Steve Prefontaine, American Distance running legend!

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

I loved that I was able to settle into a pace right away and not go out too hard at the start. It is very easy to get out quicker than anticipated and then lose gas by the time you hit the bigger hill of the course between 8 and 9. I stayed consistent and focused on my fueling to feel strong!

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

This is for those who are able to – If you buy the VIP upgrade, you get access to store your gear and warmup on the Hayward field track, along with private bathrooms. This was perfect for me as I didn’t want to have to worry about stashing my gear at my car, timing my warmup around others at the port o potties, and also with gear check. Very private gear check area. Don’t have to worry about lines!

Lessons you learned that will help you next time around

  • Make sure to pace yourself as you make your way into Springfield, and then turn around towards Pres Trail. I felt great with my pack I was running with and tried to push the pace at Mile 14 which bit me in the butt. Make sure you stay pretty well engaged.
  • The last few miles will feel long, but just know that you are near the finish!

Most important course specific knowledge to know about the race

Nothing to call out in particular, just know that miles 15-25 will be on more narrow paths.

Aesthetics – Is it a pretty course?

Very very pretty especially as you get into Pre’s Trail!

Difficulty – Is it a tough course?

Not a tough course!

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

Very well run, The course organizers put on a very great event

Competition – Is there a strong field?

Strong field! Lots of runners under 3, and big packs at each major checkpoint!

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.

Definitely register in advance. This year (2026) sold out by Christmas 2025. Hotels will get booked quickly as well, so would recommend checking those out as soon as you sign up for the race

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

Standard fare!

Weather and typical race conditions

Usually a little chilly, but no rain the past few years

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

Nothing special needed! Just what you normally would have for a race

Spectators – Is this a friendly course for your friends?

Super spectator friendly! Multiple accessible points that make it super fun to cheer ! Especially where the course runs by Autzen Stadium (Home of the Oregon Ducks football team!)

How’s the Swag?

Nike running shirt! Medal is super cool, and then they have Nike gear available for purchase at the Apparel sales at the convention center and post race

The Overall Score for this 2025 Eugene Marathon race report – How many stars do you give this race and do you recommend that others run it?

10/10! nothing beats this! Eugene is a dream of a city to run in, has a small town feel with big city race vibes and the organization is top tier. Will not regret!

Female Hormones and Distance Running

Being a woman in sport is challenging to say the least, yet the reward of accomplishing your goal while also battling hormonal changes throughout every month is so worth it. To be successful and have longevity as a female in distance running, you must understand how such an endurance-heavy sport affects various hormones in the body. You must work with your hormones, not against them. With the right fueling and training, your hormones can become your biggest performance advantage. Read on to learn more about female hormones and distance running with TRR coach Stormy Wallace. 

Key female hormones affected by distance running

The human body consists of thousands of hormones, from those that allow you to maintain a healthy circadian rhythm to those that help regulate the menstrual cycle. Running in particular has a major effect on female hormones such as estrogen, progesterone, and cortisol. Estrogen and progesterone are key hormones in the menstrual cycle, while cortisol is a key hormone in regulating stress and mood. 

Estrogen and progesterone tend to drop as a result of heavy training in the field of distance running. This decrease may cause menstrual cycle irregularities, but proper nutrition is critical to prevent these irregularities. Additionally, you can strategically time your fueling around your cycle to enhance energy, recovery, and performance. 

Cortisol is raised as a result of endurance activity, releasing endorphins and giving you the “runner’s high” that we all crave. However, having chronically high levels of cortisol for too long can have negative effects. Yet, like anything, there are a plethora of preventative measures one can take to combat these negativities. 

How to Support Hormonal Balance as a Runner 

Due to the endurance-heavy nature of distance running, it is extremely important to understand how to maintain healthy levels of estrogen and progesterone, which tend to drop not only as a result of distance running, but also at certain points in the menstrual cycle. Intentional fueling is critical in order to mitigate menstrual irregularities, enhance recovery, and improve performance. Although fueling as a female endurance athlete can be complex, here are a few core principles to help you do it effectively: 

  1. Don’t fear fat. Fat is one of the most essential macronutrients for female athletes as cholesterol acts as a primary building block and precursor of the creation of hormones like estrogen and progesterone. Consuming healthy fats such as avocado, fatty fish, olive oil, and nuts can regulate hormone levels in female athletes. 
  2. Time your fueling. Avoid training fasted as this can negatively affect your hormonal interactions around exercise. Be sure to consume simple carbohydrates before training, and a full meal consisting of carbohydrates, protein, and fats within 30-60 minutes following a workout. The best ‘pre-run’ snack is not one size fits all; you should eat whatever works for you! Experiment with different foods and determine your best fit. 
  3. Intentional supplementation. Unfortunately, most supplements on the market are actually unnecessary, and with proper fueling, you can get your vitamins from the food you eat. Therefore, don’t waste your money on excess supplements that you don’t truly need. There is, however, a lot of research on creatine monohydrate and its ability to help women maintain stable estrogen levels throughout their cycle. The up and coming research on creatine’s effects in endurance sport makes it a great candidate to add to your supplementation routine! 
  4. Fuel around your cycle. Often referred to as “cycle-syncing”, there are specific foods that correlate to different phases of the menstrual cycle in order to maintain hormonal balance throughout menstruation. 
    • During menstruation (days 1-5), iron-rich foods become crucial to combat the drop in estrogen during this stage. 
    • During the follicular phase (days 1-13), healthy fats become critical to support hormonal balance as estrogen levels begin to rise again. 
    • In the ovulatory phase (day 14), estrogen levels are at their peak, and therefore performance, mood, and energy are peaking as well. Fueling the body with complex carbohydrates is essential to support an elevated mood, physical performance, and higher energy levels during this stage. 
    • Finally, the luteal phase (days 15-28) requires extra hydration and lean protein in order to mitigate effects of bloating during this stage. Ultimately, cycle syncing is extremely complex, but if done correctly can allow you to use your cycle as a performance enhancer and not be held back! 

Cortisol and training

Raised cortisol levels as a result of exercise can be both good and bad. The issue comes when cortisol levels become too high and the body stays in a state of ‘fight or flight’ for far too long. This can hinder recovery time, sleep, mood, and overall performance. Fortunately, proper fueling with carbohydrates before exercise, and carbohydrates as well as protein following exercise have been shown to lower cortisol levels. Additionally, overall stress reducing activities such as meditation and deep breathing can bring the body back to homeostasis after training. Finally, supplementation with magnesium and/or ashwagandha before bed has been shown to reduce cortisol levels after a long day, ultimately improving sleep.

TRR coach Stormy Wallace shares insights on training specifically as a female distance runner.

Key Takeaways

Being a female in the sport of distance running can be challenging, but should not be feared. If proper fueling and simple lifestyle modifications can be adopted, your hormones become your superpower in the sport of distance running! Food should not be feared, but instead used as a tool in your toolbox to enhance your performance, mood, and life! 

Sources: 

https://pubmed.ncbi.nlm.nih.gov/8584849

https://pubmed.ncbi.nlm.nih.gov/15831061

https://pubmed.ncbi.nlm.nih.gov/18787373

https://www.womensrunning.com/health/hormone-balancing-foods-nutrition/

https://www.womensrunning.com/health/food/a-female-runners-guide-to-eating-for-energy/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/ 

https://www.bswhealth.com/blog/cycle-syncing-choosing-food-and-diet-for-hormonal-balance

Asheville Marathon & Half Race Report – Tanner Amrhien

TRR coach Tanner Amrhien shares insight on how to be your best in his Asheville Marathon Race Report.
Photo: iDaph

Race: Asheville Marathon & Half

Runner: Coach Tanner Amrhien

Race Date: 03/21/2026

Location: Asheville, North Carolina

Results: 3:24:04

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

  • People always! The Asheville community is resilient after Hurricane Helene. The community rallies around events like this and they show their support for those that support their community through running.
  • The views. Anywhere you look, you can pick out the Blue Ridge Mountains in the distance. Through the grit of a marathon, it helps to have stunning sights to look at and remind yourself to be grateful.
  • The race coordination. iDaph hosts incredible races. Their team is thoughtful, hardworking, and cares about the small details. I was able to meet several iDaph staff members, and they could not be anymore down to earth. I am appreciative of their incredible planning to make events like the AVL Marathon and Half work.

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

It was my own fault, but the hills. Racers planning to complete either the full or the half should place special emphasis on hill training. If you lack the endurance and strength on hills, it can really cost you in the first part of this event.

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

Nothing too weird about this course! It’s becoming a more popular event. It’s no Boston Marathon, but it’s also no small town race either.

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

  • PR’s my last year’s Asheville Marathon time!
  • Speed running the downhill sections of this course
  • Seeing all of the spectator signs – they are getting more creative as the years go on!
  • Seeing the pure joy and excitement on finisher’s faces.

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

The Asheville Marathon rewards runners who race it with a smart, patient strategy rather than going out aggressively. One of the biggest lessons is to respect the early hills through North Asheville and Montford. Going out too fast here can wreck your legs for the later miles, even though the course flattens out along the river. It’s also important to be prepared for variability, both in weather and terrain, since you may deal with anything from cold starts to warmer finishes, and from smooth roads to tighter greenway sections. Staying mentally engaged in the back half is key, as the flatter river stretch can feel repetitive and less supported, making it easy to lose focus. Fueling and hydration should be consistent, especially since the effort from the hills can sneak up on you early. Overall, runners who pace conservatively, adapt to conditions, and stay mentally locked in tend to perform much better on this course than those who treat it like a standard flat marathon.

Aesthetics – Is it a pretty course?

Very pretty! You get to run through many different neighborhoods of Asheville. Racer’s start in Downtown Asheville and head to the North Asheville/Grove Park area then through Montford, then down into the River Arts District (RAD). Each area of the course boats something unique to Asheville and its history.

Difficulty – Is it a tough course?

It’s a tough course for new racers especially. Being that Asheville sits in the Blue Ridge Mountains, one can expect to encounter hills. The ending of this course can be difficult for those whose legs fatigue earlier than expected. Being that the last half of the race is mostly in the River Arts District which is flat, runners may encounter a difficult time try to pick their legs and feet up to finish the last six miles (give or take). The last half of the course along the French Broad River can be a challenge mentally as there is not as many spectators around that area.

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

The Asheville Marathon is generally considered a fun and worthwhile race. It has a great overall vibe, strong community support, solid aid stations, and a really enjoyable finish at New Belgium Brewing, which many runners highlight as a standout experience. Pre-race logistics like packet pickup and communication are usually smooth as well. However, the race can feel a bit inconsistent from an execution standpoint. Common complaints include crowded sections on narrow greenways, merging traffic between full and half marathon runners. Because of this, it’s often seen as more of an “experience race” than a perfectly polished, PR-friendly event. Overall, most runners would say it’s a good race with a lot of character.

Competition – Is there a strong field?

Year after year, the competition field grows stronger than the previous year. Several 2026 full marathon runners ran a sub-3 hour race where as there were only two 2025 finishers than ran a sub-3 hour race.

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

Race logistics:

  • Asheville Regional Airport offers many flights in/out of the city so it’s easy to get to.
  • Hotel accommodations are abundant throughout the city, and other surrounding areas. The race website will offer discounted booking links for racers and their families.
  • The race team puts together a shuttle schedule for racers and spectators for a small fee. This takes the stress out of planning how to transport yourself, family and friends throughout the city on race day. The shuttles were constantly running from New Belgium Brewing back to the start line which was awesome.
  • I would suggest making a weekend adventure around the race. Asheville has so many incredible things to do and see, including stunning hiking views, the Biltmore House/Grounds, and walking trails to shake out those sore running legs.

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

It’s pretty standard. All aid stations were packed with water and Gatorade. Sporadic stations had snacks, gels, and Coca Cola.

Weather and typical race conditions

The Asheville Marathon typically offers cool and fairly ideal running conditions, though it can vary quite a bit year to year. Most races start in the mid-30s to mid-40s, which can feel chilly on the start line, but temperatures usually warm into the 50s and sometimes low 60s by late morning. Skies are often a mix of clouds and occasional sun, and while it’s not uncommon to have a dry day, March in the mountains does bring a moderate chance of rain, so damp or drizzly conditions are always possible. The biggest thing to keep in mind is variability. Asheville weather that time of year can swing from cold and wet to surprisingly warm, sometimes within just a few hours. For runners, it usually means a cold start, a comfortable middle stretch, and a slightly warmer finish, especially along the more exposed river sections later in the course.

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

No special gear! Just an open mind and good heart.

Spectators – Is this a friendly course for your friends?

Extremely friendly! All sections of this race are easily accessible to spectators.

How’s the Swag?

The swag is decent. The race bag included a high quality t-shirt and some local advertisements.

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

9/10. I would recommend it to anyone, but I would recommend it most to those that have already ran a marathon or half or a runner that trains quite a bit on hills.

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

eugene marathon race report

Eugene Marathon Info

Get all the Eugene Marathon info you need to be your best on race day. Race reports, a pre-race zoom call, and more!

eugene running coach
Eugene Marathon 2018

1. Pre-Race Zoom Call 

With the Eugene Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!

Date: Thursday, April 16, 2026
Time: 8pm PST
Location: Call Recording

Coaches joining us: Chris Poole

If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].

2. Shakeout Run 

Date: Saturday, April 25
Time: 1:30 p.m.
Location: 1580 E 15th Ave, just outside of Hayward Field

Coach leading the run: Amanda Hamilton

3. Eugene Marathon Race Intel

Date: April 26, 2026

Start: Agate Street, near Hayward Field at the University of Oregon

Finish: Inside Hayward Field

Course type: Loop

Boston Qualifier: Yes

Elevation gain: 496 feet (151m)

Elevation loss: 502 feet (153m)

Course Map and Elevation Map:
https://www.eugenemarathon.com/marathon 

Course video:
https://www.youtube.com/watch?v=zP8zx0sh43M

Temperature

Average high: 66°F (19°C)

Average low: 44° F (7°C)

Tips from Coaches:

  • After you split up with the half marathoners, around mile 12, the crowd dwindles, which is a pro for some, a con for others, so be prepared either way
  • Likely that it will get fairly warm if it’s a clear, spring day
  • Lots of sun in a lot of the race pictures, so be ready for sun exposure for a lot of the miles
  • Bridges in the race can seem like quite difficult uphills, especially later in the race
  • If you’re used to hills, the hills won’t seem big, but if you’re expecting a completely flat course, it will seem hilly
  • Very well-organized race
  • Not tons of spectators out on the course, so be ready for some quiet miles, especially after mile 12, which again, is a pro for some, con for others
  • Miles along the bike path on the river can be really pretty, but also can last forever if you’re struggling, and because you can see others on the other side of the river, ahead of you. Have a strong mental game for the second half given that.
  • Last water is at mile 24 – keep that in mind if you drink a lot in the final miles
Photo: Eugene Marathon

4. Race Reports:

London Marathon Race Report – Nicole Thome

TRR coach Nicole Thome at the London Marathon. Learn tips for being your best on race day in her London Marathon Race Report.

Race: London Marathon

Runner: Coach Nicole Thome

Race Date: 04/27/2025

Location: London, UK

Results: 4:18:42

Strava Activity Link: https://www.strava.com/activities/14302991450/

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

  1. The Energy
  2. Spectators
  3. The city itself!

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

Not really. It’s a crowded course but that’s normal for World Majors.

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

London is unique in that apparently it’s the “go to” marathon for setting Guinness World Records. Many people going for “Fastest Person Dressed as a (fill in blank!”)Don’t be surprised if you see some very interesting get-ups and costumes!

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

I went into London Marathon just wanting to enjoy the spectacle of it all! Definitely feel like I accomplished that. It was my slowest marathon in several years but despite the heat, one of my most fun! (more on the heat below….)

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

  • I can’t speak to transportation to the start (as I went with a tour group and we had a private bus); however, it is well-advised to arrive early. The staging area is GIANT!
  • It’s a very large, grassy field — if you’re concerned about your race shoes/socks getting wet, recommend wearing an old pair and tossing them.
  • Speaking of, also recommend wearing some throw-away clothes to stay warm. London, like most of the Majors, has a late start. It can be a long wait.
  • Bring SNACKS! Again, long wait. You don’t want to start hungry.
  • I found the gear check to be easy and smooth — both drop off and pick up.

Lessons you learned that will help you next time around

Living in a wintry climate, I had no opportunity to heat train. Frankly, didn’t think I’d need it. It’s London! As the British weather folks said, it was “unseasonably warm.” Low-70s by halfway point. Lesson I learned is to plan for anything! Knowing that it was going to be quite warm, I pivoted on my race plan in the first 5k or so and essentially ran it as an easy-effort run. That would be my advice — adapt and be ready for anything!

Most important course specific knowledge to know about the race

  • Like all World Majors, it’s a crowded course. It actually begins in three different start areas and the course merges around the 5k point. Prepare for that because it really bottlenecks and there are random barriers in the middle of the road that seem to come out of nowhere (due to the crowd density).
  • Relax. Settle into a steady effort. It’s a very flat course, which on a good day can lead to a fast time; however, you have to be patient.

Aesthetics – Is it a pretty course?

I wouldn’t say it’s pretty but it is chock full of iconic landmarks. Running over Tower Bridge is definitely a highlight!

Difficulty – Is it a tough course?

The course itself is easy. It’s a flat course but, as mentioned, very crowded and a lot of turns. I ran a 26.55 — as someone who can typical run tangents pretty well, it was one of my ‘longest’ marathons.

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

As well-oiled as they come!

Competition – Is there a strong field?

It draws some of the world’s most elite runners so yes, very strong!

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

As a World Major Marathon, it’s London is one of the harder ones to get into. Lottery is less than 1%. Charity and Tour Operators (which is what I did — Sports Tours International, highly recommend!) offer guaranteed entry. Qualifying is only available for UK-residents (aka, “Good for Age”).

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

I carry my own so I didn’t notice what they offer. Water is available in tiny bottles vs cups — which I really appreciated cause it was easier to carry than a cup. Since it was warm, they did a great job of offering ice and spraying runners down.

Weather and typical race conditions

Typically, it’s cool, comfortable and/or overcast — pretty ideal. Ave temp is 60°F (15°C).

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

Not necessarily; as mentioned, bring throw-away clothes and dress in layers in case of cooler start with increasing temps.

Spectators – Is this a friendly course for your friends?

VERY much so! I’d recommend spectators use an Uber boat — you can easily spectate the course by using the river instead of the “Tube.”

How’s the Swag?

Finisher’s shirt and medal were both beautiful! It was a 45th anniversary edition, though, so many have been extra special. New Balance does the jackets and they’re really nice, too — recommend pre-ordering so you don’t have to wait in the messy line at Expo.

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

5/5! It’s a World Major — definitely an iconic race! Aside from NYC, London has the best crowds. And definitely ‘wins’ for landmark sights!

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

London Marathon Race Report – Kylie Cardoso

A London Marathon Race Report from TRR coach Kylie Cardoso. Tips on how to run your best race at this iconic WMM!

Race: London Marathon

Runner: Coach Kylie Cardoso

Race Date: 04/27/2025

Location: London, UK

Results: 2:58:22

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

  1. The crowds!
  2. All of the iconic sights you run by
  3. Very well organized throughout

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

Very crowded at sections due to narrow roads and a lot of tight turns throughout the course.

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

The amount of people dressed in costumes! Not necessarily weird, but different from other world majors.

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

Find your pace early and don’t go out too hard. It’s a pretty flat course so a good one to try to negative split on, save some energy for the finish stretch!

Most important course specific knowledge to know about the race

There are barriers that will pop up in the middle of the road randomly throughout the course, ie. traffic signs or sidewalks. Pay attention so you don’t trip!

Aesthetics – Is it a pretty course?

So many sights and iconic landmarks!

Difficulty – Is it a tough course?

Not difficult, overall flat but with some sharp turns. Typical London weather in April is cool and rainy, however the year I did it it was sunny and 70s, so be prepared for anything!

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 and well run, especially the start area and the finish.

Competition – Is there a strong field?

Very strong field. There’s an out and back section that’s cool because you can see the elites coming back as you’re heading 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.

Very tough to get in through lottery, however charity is very doable. Definitely book hotels in advance, although there are lots of options to choose from. I recommend booking a hotel near the finish that’s also near a tube station so you can easily get to the start.

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

London uses water bottles instead of cups, which is nice because it’s easier to actually get down! They have leukozade which is similar to Gatorade but a lot more sugary tasting in my opinion.

Spectators – Is this a friendly course for your friends?

Very spectator friendly. Loops around different sections so easy to see your runner a couple of times.

How’s the Swag?

Definitely recommend the finisher jacket, nice for these winter runs!

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

5/5 stars, definitely a must run!

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

Run the River Marathon Info

This is the Team RunRun hub for everything Run the River Marathon race info! Course information, racing tips, coaching advice, and more, so that you can be your best on race day at this awesome PNW event!

1. Pre-Race Zoom Call 

With the Run the River Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!

Date: Monday, March 30, 2026

Time: 7 p.m. EST

Recorded Call: https://youtu.be/ZhHkAbdPAPI

If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].

Can’t make the call? We’ll record the call and share the link in the following week’s newsletter. 

2. Shakeout Run 

Date: April 17, 2026

Time: 6 p.m. local time 

Location: Meet at the start/finish line for an easy 3 mile/5k shakeout run. Bib pickup will be available at the same time.

Sign up for the shakeout run:

Name
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3. Run the River Marathon Race Intel

Date: April 18, 2026

Course type: Looped course with two out and back sections 

Boston Qualifier: Yes

Elevation gain: 410 feet (125m)

Elevation loss: 410 feet (125m)

Course Map and Elevation Map: https://www.plotaroute.com/route/3133355?units=km

Temperature:

Average high: 67°F (19°C)

Average low: 42°F (5°C)

HALF MARATHON 

Elevation gain: 314 feet (96m)

Elevation loss: 314 feet (96m) 

Course Map and Elevation Map: https://www.plotaroute.com/route/2314959?units=km

5k 

Elevation gain: 29 feet (9m)

Elevation loss: 29 feet (9m)

Course Map and Elevation map: https://www.plotaroute.com/route/2314966?units=km

4. Race Reports

Want even more intel on the Run the River Marathon? Read this race report from Team RunRun coach, Annika Brubaker.

5. Run the River Marathon Coaching Info

At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Run the River race advice, here are some coaches to start with:

In addition, see the official race website here for even more information.

Above all, good luck!

Boston Marathon Race Info

In this post, find all the Boston Marathon race info you could possibly want to know. Read on for our runners’ reviews of the course, the wait before the race, the gear for bad weather, and more!

1. Pre-Race Zoom Call 

Date: Wednesday, April 8, 2026

Time: 7 p.m. EST

Call Recording: https://youtu.be/rJKXxiov_k8

2. Pre-Race Shakeout Run

Date: Sunday, April 19, 2026

Time: 10 a.m. local time

Location: Meet at Boston Commons, specifically at the Soldiers and Sailors Monument

Sign up for the Shakeout Run:

Name
Newsletter

3. Boston Marathon Race Info

Date: April 20, 2026

Start: Hopkinton, MA, on Main Street

Finish: Boston, MA, on Boylston Street

Course type: Point-to-Point

Course Preview with Coach Scott Fauble (video): https://youtu.be/5gOtDTunGsQ

Elevation gain: 815 feet (248m)

Elevation loss: 1275 feet (388m)

Course Map and Elevation Map:
https://www.baa.org/races/boston-marathon/the-course/

Course video:
https://www.youtube.com/watch?v=TEoWRSIZB4Q 

Temperature

Average high: 62°F (17°C)

Average low: 41° F (5°C)

Tips from Coaches:

  • “The first few miles of the race can feel cramped and narrow. I would avoid wasting extra energy by trying to weave around people. Things will open up!” – Coach Elaina Raponi
  • “I’d avoid deliberately pushing the pace early on the downhills in an attempt to “make up time” for the Newton Hills and Heartbreak Hill. You want to listen to your effort and make sure you’re not ruining your quads before the hard part even starts.” – Coach Elaina Raponi
  • “If you’re in wave 1 corral 1, you may want to consider running with wave 1 corral 2. The reason being that they keep everyone in corral 1 off to the side while the elite and professional fields start which makes it more cramped than the corrals themselves. It could be more comfortable to sit in one corral later.” – Coach Tavo
  • Once you get off the bus in the Athletes’ Village, try to find a covered spot to sit and rest as much as possible. Don’t feel like you need to rush to the corrals unless you’d like to do a warmup jog. I typically recommend walking comfortably and taking advantage of the free sunscreen provided there as well!” – Coach Tavo
  • “Your legs can take a lot of pounding from the first 5km with a significant downhill and going out quick. I always suggest taking that first 5km almost mind-numbingly easy, navigating the crowds as best you can. The Newton hills aren’t all that scary if you’ve been conservative up to that point, and if you’re feeling good at the top of Heartbreak, that last 10km downhill is something incredibly special to be able to race to your fullest.” – Coach Tavo
  • “The absolute best part of the race is the crowd and the atmosphere. There are almost no silent parts of the race. You have support the entire way!” – Coach Dakotah Popehn
  • “When you’re training you have a lot of time to think about your race. It is super fun to think about all of the ways the race could go well and imagine all the great possibilities that could unfold. And I encourage you to visualize those situations and enjoy that time. Also take time to imagine the weather being too warm, too cold, and too wet. Think about how you will feel and how you will adjust not only your race, but also your mindset. With all of the training you put into longer races you have time to think through thousands of scenarios.” – Coach Dakotah Popehn
  • “If you have a ride to Hopkinton in the morning, and don’t need gear check, getting dropped off at the Hopkinton shuttles is super easy and lets you sleep in a little longer.” – Coach Brandon Tower

4. Boston Marathon Race Reports

From CJ Albertson: https://teamrunrun.com/boston-marathon-race-report-cj-albertson/

From Dakotah Popehn: https://teamrunrun.com/boston-marathon-race-report-dakotah-lindwurm/

From Brandon Tower: https://teamrunrun.com/boston-marathon-race-report-brandon-tower/

From Matthew Bigman: https://teamrunrun.com/2022-boston-marathon-matthew-bigman/

From Matt Urbanski: https://teamrunrun.com/boston-marathon-matt-u/