Race Reports

Olympic Mountains 100K Race Report – Keith Laverty

Race: Olympic Mountains 100K

Runner: Team RunRun Coach Keith Laverty 

Race Date: 08/17/2024

Location: Olympic National Forest in Washington State

Result: 11 hours and 57 minutes; 3rd overall

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

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

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

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

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

Weather and typical race conditions

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

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

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

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

OCC Race Report – Julie Urbanski

Race: OCC by UTMB

Runner: Julie Urbanski

Race Date: August 29th, 2024

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

  • The best in the world.

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

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

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

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

Weather and typical race conditions

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

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

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

Sebago to the Sea Trail FKT Route Trip Report – Chris Manwaring

Name of “Event”: Sebago to the Sea Trail (a 30.2 mile FKT route)

Runner: Chris Manwaring

Race Date: 08/31/2024

Location: Sebago Lake to East End Beach, ME

Result: 7 hours and 10 minutes

Strava link: https://strava.app.link/Py5geYAkzMb

Chris Manwaring reaching East End Beach in Maine, completing the Sebago to the Sea Trail FKT route.
Chris Manwaring reaching East End Beach in Maine, completing the Sebago to the Sea Trail FKT route.
Gear – What did you bring?

Running vest (the Ultimate Direction FKT vest), old trail running shoes, 2 liters water with a water bottle filter, alongside general safety stuff.

Fuel – What did you consume and/or not consume?

My race nutrition consisted of PB&J sandwiches, GoGo squeeZ and Little Debbie Peanut Butter Creme Pies.

Logistics – What kind of planning was involved for both prep and implementation?
Some extra logistics are required since the event was point to point. For me, that meant leaving my car in the beach parking lot and getting a ride over to Sebago. The closest car access point is mile 1.4 on the trail, so I had to backtrack 1.4 miles to the start before officially starting the effort. Beforehand, I downloaded and studied the Sebago to the Sea Trail gpx file from the FKT page.
A map of the Sebago to the Sea Trail.
A map of the Sebago to the Sea Trail.

Find more info on the FKT website and the Sebago to the Sea website.
What went “right” or at least how you expected it to go?

I had a really great time out there on the Sebago to the Sea Trail! I kept a steady pace and moved well throughout. Fortunately, navigation was successful, especially with having the gpx file from the FKT site already downloaded onto my watch.

What went “wrong” or completely unexpected that you had to deal with?

Not necessarily something that went “wrong,” but I didn’t really believe (or fully understand?) the description of section 4 that talked about a 3.5 mile stretch of rugged railroad tracks. While rugged is a term I generally use to describe the trails in the Whites, this section was the most technical on the trail. The gaps between railroad ties did not match my running stride length and the somewhat level, really thin stretch of gravel beside the tracks was so choppy it turned into a power hike patch. (see picture to the left)

Lessons learned for either the next trip or another’s first trip?

I’m definitely glad I had the gpx file handy: the Sebago to the Sea Trail signage is inconsistent since much of this trail route is actually just a long path connecting several different trail systems. Also, apparently there is a healthy population of water snakes that like to hang out in the first two sections, but luckily I didn’t see them! Planning water refills is important: I had my BeFree filter and filtered water out of the Presumpscot River in Westbrook, then out of a feeder stream in the Oat Nuts Park area.

Everything else!

It was lots of fun out there! There is nothing quite like staggering through a nice neighborhood in Portland with over 26 miles on my legs squinting for the trail markers! On a more serious note, it was super cool to connect Sebago Lake with the Atlantic on one continuous footpath. There are some stretches of road miles but the route sticks to trails whenever it can.

Interesting in reading about more FTK runs? Check out “Blue Hills Skyline Trail Double Out and Back FKT Trip Report – Keith Nadeau”

Running and Parenting: Making It All Fit

Our latest Talk With the Experts featured an all star lineup of running parents -Team RunRun coaches CJ Albertson, Adam Frye, Julia Wiseman, Ashley Nordell- to talk about running and parenting and how they’re making it all fit; Team RunRunners and coaches can watch the replay here.

Running and family life can complement, and dare I say benefit, each other if approached with intentionality and good communication. Here are 6 tips from our coaches to help you do just that.

1. The Power of Communication: 

Good communication with your partner about your running goals and family responsibilities is essential. By setting expectations and discussing what’s feasible as a family, you can find a running and parenting balance that works for everyone. Planning ahead of time becomes especially important before family vacations or busy seasons, ensuring that your running doesn’t become a source of stress.

Ruby Wyles' younger sister cheering her on at a race.
Ruby Wyles’ younger sister cheering her on at a race.

Coupled with open communication and planning, the support of a partner who understands the importance of running for your physical and mental health, or a broader network of family and friends can make all the difference. As you ask for help from others, it’s worth considering ways you could reciprocate. Does your partner have a passion hobby you can support them in? If you have friends looking after your kids, is there a time when you can take care of their children?

Adam Frye: “I wouldn’t be able to do it without the support of my partner (and to some extent, grandparents). It’s important to reciprocate your partner’s support, making a plan so you each have time for your own interests.”

And Leveraging Support Systems:

Julia Wiseman: “My family is incredibly supportive of my running. My husband has often asked “aren’t you so glad you have found something that helps you so much mentally as well as physically?”. I think the most important aspect of running goals and family is communication. Knowing that running is a huge part of my mental health tool kit, my husband makes sure that I have the time and space to run. That said, when I know that a different “season” of family life is approaching, such as a family vacation or busy period, and I have a race or goal that I would like to pursue, I make sure that I tell my husband what my hopes and expectations are, as well as asking him what he thinks is feasible as a family. With good communication and planning we can usually find a great balance.”

2. Flexible Training with a Realistic Approach: 

Parenting demands flexibility. Your training schedule may need to adapt to the ever-changing demands of family life. Coach Julia Wiseman’s mantra “running serves you, you don’t serve running” is a powerful reminder that your goals should fit within your current life circumstances. Set yourself up for success with running and parenting by realistically assessing your capacity for training before signing up for a race and/or committing to a structured plan, considering the time you have to train, as well as when and how you will fit it into daily life. 

Some questions to ask yourself:

  • Will you get up early or workout late at night?
    • Coach Julia found that “shifting to running in the early morning felt like I was taking “margin” time and not “quality” time while I was running”. This has allowed her to get the training in without feeling like she was sacrificing family time and parenting responsibilities.
  • Can you fit in a session on your lunch break? 
  • Do you have equipment at home? Or do you need to go to the gym and account for that commute time?
  • Do you have time for longer runs and workouts? Or do you need to break training down into shorter blocks (e.g. 20 to 40 minutes at a time)?

Adam Frye reiterates the importance of being realistic with what you can and cannot do: “you absolutely have made adjustments -e.g. shorter races, choosing events closer to home, decreasing training volume- as well as reflecting on your values and priorities as a parent versus athlete. Flexibility is key, as is avoiding letting perfect be the enemy of good: things will rarely (if ever) be ideal, and getting some training in is always better than none.”

3. Involving the Family in Your Running Journey: 

Involving your family in your running routine not only makes training more enjoyable but also sets a healthy example for your kids. All of our coaches have found ways to do just that, allowing them to simultaneously combine running and parenting.

Julia Wiseman credits “running with the double stroller when my kids were toddlers” for “helping me get in the best shape of my life”. As they got older, their involvement changed: “we have participated in many races together, I currently coach their elementary cross country team”. 

Similarly, stroller running and biking with a trailer allowed both Ashley Nordell and Adam Frye to successfully combine running and parenting. With Adam and his partner both being runners, they take it in turns to race or spectate on course with their children, as well as prioritizing opportunities for “being active together”. Ashley Nordell also adopts this approach, transforming races into family road trips. For her family “racing, or even just training, has allowed us to see so many amazing places” and make wonderful memories together.

TRR Coach Ashley Nordell balancing running and parenting by stroller running with her kids.
TRR Coach Ashley Nordell balancing running and parenting by stroller running with her kids.

4. Running as a Tool for Better Parenting; Managing Guilt: 

You can leverage running as a tool for better parenting, as well as physical activity. It’s unlikely to be a surprise to read that running helps you maintain mental clarity, patience, and overall well-being, but have you reflected on how that directly benefits your family? By prioritizing running, you’re not just taking care of yourself—you’re also investing in your ability to be a better parent. 

Additionally, appreciating the importance of investing in your well-being can help negate the feelings of guilt about spending time running instead of with your family. Other tips for managing this guilt include asking yourself whether there are times when your kids are at school or daycare, occupied with their own supervised activities, or staying with friends or family when you can fit a run in without feeling like you’re missing out on time with them.

Ashley Nordell tries to get her “runs done at times when they don’t even notice” or involve her kids in the training to minimize the guilt she feels.

5. Role Modeling and Teaching Life Lessons Through Running: 

Balancing running and parenting can position you as a powerful role model for your children. Watching you wake up early, commit to your goals, and then seamlessly transition into your role as a parent teaches them valuable lessons about the persistence and dedication required to succeed not just in running, but in life as a whole.

Julia Wiseman sees her running as a way to teach her kids that achieving “big goals takes hard work, consistency and commitment”, which are traits they can channel too.

Ruby Wyles' youngest sister joined her sister and parents at a local race, earning her first medal!
Ruby Wyles’ youngest sister joined her sister and parents at a local race, earning her first medal!

Additionally, by sharing your love for running with them, you’re also role modeling the value of taking care of yourself and pursuing your own passions alongside supporting them in theirs.

Ashley Nordell hopes that “as my kids get bigger they can gain some takeaways from their experience with this sport. At the very least, I hope they see the love of getting outdoors. Even if my kids never enjoy running, I hope they gain from me comfort and confidence in being outdoors.” 

This is a common thread between our coaches, all of them offering their children support in whatever they’re passionate about rather than channeling them into running themselves. For CJ Albertson, he just wants “them to be their own people and be driven to succeed in things simply because they choose to”.

6. Adapting Training to Different Seasons of Life: 

Recognizing and adapting to the different seasons of life is crucial. As your children grow and their needs change, so too might your training schedule and goals. Being open to reevaluating your running objectives and maintaining flexibility based on your current family circumstances allows you to stay connected to both your personal aspirations and your family’s needs. 

Even professional athlete and TRR Coach CJ Albertson acknowledges the disruption a heavy training load can be to family life: “For the most part, during peak marathon training and the school semester, family life just isn’t ideal. Because of this, I’m typically only in ‘peak’ training for 10-12 weeks twice a year, so the rest of the time I can devote energy to family life.”

With Ashley’s children being a little older and more independent, they’re “not as keen going to races or with me leaving for any big runs” so Ashley has had to adjust her relationship with running. “Lately, I have been opting for flatter courses over big mountain ultras because I can train for them right out of my door and they don’t take as long to complete”. During this season of life, Ashley is racing “a bit more intentionally: instead of half a dozen races or more in a year, I pick a few that matter to me”.

For more about running and parenting, check out “Incorporating Training into Family Time with Coach Ashley Nordell“.

Lakeland 100 Race Report

Race: The Montane Lakeland 100

Runner: TRR Coach David Taylor

Race Date: 07/26/2024

Location: Coniston, Lake District, United Kingdom

Result: 36 hours and 49 minutes; 259th place out of 750 starters

David Taylor weaving his way through narrow singletrack starting the Lakeland 100.
David Taylor weaving his way through narrow singletrack starting the Lakeland 100.

3 Bests – What aspects of the race did you like the most?
  1. Atmosphere – It is like a festival from the campsite to the actual course. There are over 2000 runners out on the course when the 50-mile race starts on Saturday morning. The aid stations are epic, run by organizations that are local to the race and each have their own themes. The race also has an overall theme each year – this year was Top Gun and people really went to town with it!
  2. Scenery – Getting to run in such a stunning part of the country was a huge highlight.
  3. Difficulty – I was looking for something to be able to push my limits and this was that event. A 40+% DNF rate tells you the story!
Not so much – Aspects of the race that didn’t do it for you

1. The 6 pm start time felt a little weird, which might just be me never before having started used a race at that time.
2. I knew this was going to be the case. but there are huge sections of the course that aren’t runnable, either because of rocks or bogs, or because you are stuck in a single file line (see above image). This meant that even when I had the energy to move up and go faster, I wasn’t able to. I suppose the challenging terrain is also part of the attraction, as well as being able to negotiate with my mind when things get tough.

Weird factor – What’s the weirdest thing about this race?
The 100-mile event started at 6 pm on Friday night, which is weird enough in itself, but then 50-mile race started at 11:30 am on Saturday morning. This resulted in a slightly strange concoction of haggard 100-mile competitors and (slightly) more fresh-faced 50-mile runners on the course together.
Runner finishing the Lakeland 100, a race with only a 50% finish rate!
Runner finishing the Lakeland 100, a race with only a 50% finish rate!
Highlights of your race – What did you do well and enjoy about your race in particular?

1. My fueling and hydration strategies seemed to work well. Early on I managed to identify and overcome a bit of dehydration, and the slower pace of the race meant that I was able to take food in and have it settle pretty well. In the final five miles I was able to overtake a lot of people, seeming to get a second wind at the 100-mile point. I think is due to my good nutrition throughout, although not something that I think I can test very often.
2. The friends you make on the course is always a highlight. During the Lakeland 100 there were some long, remote stretches, yet you always found someone at your pace that you can talk with, talk to or just listen.
3. Satisfaction from knowing the months of training have all led to this, to completing one of the UK’s toughest ultramarathons.

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

1. Don’t skip the training, this event will find you out!
2. Avoid spending too long at the aid stations. The aid stations during this race are fantastic, and that just increases the temptation to stay for longer.
3. Get used to climbing with poles because a lot of this race (~70%) will be walking uphill with poles, so unless you are elite uphill runner, this is a crucial area to work on and get comfortable with ahead of race day.

Lessons you learned that will help you next time around

1. My fueling plan worked well for a race at this pace. I will continue to use the same strategy in future similar races.
2. I need to continue to practice using poles on long uphills. My shoulders were in bits at the end or the race likely due to a lack of conditioning.
3. Maintaining a strong mindset that doesn’t focus on trying to hit a certain goal time. There are so many factors outside your control that effect how fast or slow you’ll run, including weather and race conditions: instead, just do your best on the day.

Most important course specific knowledge to know about the race

1. Checking the course out on the recce days is a huge help. I found that the bits that had recce’d felt just a little bit easier as I was able to mentally work out where I was, even in the dark.
2. Be aware, the Lake District weather can be VERY changeable. It can go from being very warm to very cold and rainy in the space of minutes.
3. The kit list is fairly extensive. Practice packing and running with the required race kit that you intend to use in the months and weeks prior to the race.

Runners enjoy spectacular views and beautiful trails throughout the Lakeland 100.
Runners enjoy spectacular views and beautiful trails throughout the Lakeland 100.
Aesthetics – Is it a pretty course?

The Lakeland 100 course is stunning, traversing through one of the most picturesque areas in the UK. During the race, you wind your way through several valleys, mountain passes and lakes. The only downside is that you will miss some of it as you will be running through at least one, but more likely two, nights. What you are rewarded with though is, cloud permitting, an amazing view of the night sky and the breathtaking sight of hundreds of head torches weaving their way along the course. It’s times like these that you simply have to take a moment and let the beauty sink in.

Difficulty – Is it a tough course?

In one word, yes, very! The terrain is pretty brutal from bogs to rocky paths. Although I am sure some of the elites were able to, I didn’t find a lot of the course that runnable at all. The course itself is actually 105 miles long and takes in over 21,000 feet of ascent.

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

Unbelievable organization: from the pre-race briefings and email series leading up to the event, to the very supportive Facebook group, 10/10!

The organization at the event is like a military machine: everyone knows their jobs and the administrative (and more boring tasks) are done efficiently and with a smile. This was the 17th running of the Lakeland 100 and it’s clear to see why with how professionally it’s run.

Competition – Is there a strong field?

Yes – some of the best ultra runners in the country take part in this event.

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 is a ballot entry to the race that opens up for 48 hours at the beginning of September. The race is committed to hitting an even gender split among participants (which they achieved in the 50-mile race this year) so if you are a female with a qualifying race then you have a good chance of entry into the 100-mile race.

Once you are in the race, then it’s just a case of getting accommodation booked. Included in your entry is access to a campsite from 9 am on Friday morning till Sunday afternoon, although if you’re not a local or not planning on camping, you should probably look to book an extra night somewhere nearby as you will be pretty tired post race. There are plenty of other accommodations in the Lake District close by if camping isn’t your thing. We made the most of our trip to the Lake District and booked a holiday there the week of the race.

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

The aid stations are a particular highlight of this course. Various clubs and groups ‘own’ an aid station and many have their own themes. This year it ranged from Harry Potter’s Hogwarts to Christmas, France to Jurassic Park and more!

There are 14 checkpoints along the route that are each stocked well with medical aid. Additionally, you have access to a drop bag at the 59 mile checkpoint.

The ‘menus’ at each of the aid stations are communicated in advance as part of the build up email series. I encourage you to take a look at this. (This is by far the best pre-race aid station information I’ve ever seen- other race directors take note!)

This Lakeland 100 aid station had a Christmas theme!
This Lakeland 100 aid station had a Christmas theme!
Weather and typical race conditions

Highly variable, hence the extensive kit list. There is usually rain at some point, which makes it quite boggy underfoot and your feet might be wet for large portions of the race, but then again it can also be very warm. The race taking place in the Lake District also means you might get all of the weather over the course of the weekend: be prepared for anything and everything!

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

The kit list is fairly typical for a European event as long and difficult as this race is. Some might think it is too much -especially if you’re used to US races with minimal, if any, required gear- but with stories of people being injured on the fells and the wild weather it is not to be taken lightly.

There is a thorough kit check before the race starts. The full kit list can be found here.

Spectators – Is this a friendly course for your friends?

At some point yes, but not at many others. There are clear instructions about where your family and friends can come and support you and where they can’t. There is no outside assistance allowed, so family and friends can’t bring you anything out on the route, and if they do then it can result in disqualification. (Hugs are allowed though!)

How’s the Swag?

Ace! Finishers get a t-shirt and medal, along with a buff, stickers, dog tags (based around this years ‘Top Gun’ theme).

People that have completed the Lakeland 500 five times are welcomed into the 500 Legends club and awarded with a special 500 legends slate trophy. (After 17 years of the race there are still less than 100 Lakeland 500 Legends!)

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

5/5! It’s a super tough race that is very popular because of the challenging course, fun themes and aid stations, and impeccable race organization. But be warned not to underestimate its difficulty- there’s a 50% drop out rate! If you have a qualifying race and you are up for the challenge, then this is one of those bucket list type of events that everyone capable should do!

David also reviewed his run at the Lakeland 100 on his West Coast Ultra Podcast which you can check out here.

Scotland running coach David Taylor specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race, David includes it all – training, nutrition, hydration, gear, etc, creating bespoke coaching for the mind and body to achieve your ultra dreams, working alongside your busy personal life.

Curious about getting into trail running? Check out “Trail Running for Road Runners: A Beginner’s Guide“.

Never Summer 100K Race Report

Race: Never Summer 100K

Runner: Team RunRun Coach Dandelion Dilluvio-Scott

Race Date: 07/27/2024

Location: Walden, CO

Result: 19 hours, 59 minutes and 58 seconds; Overall: 98 DP: 24

Women's winner Lindsey Anderson still smiling at the top of a tough summit during the Never Summer 100K. PC: Rosy Southwell
Women’s winner Lindsey Anderson still smiling at the top of a tough summit during the Never Summer 100K. PC: Rosy Southwell

3 Bests – What aspects of the race did you like the most?
  1. The alpine weather/conditions: I’m an athlete who specializes in gnarly environmental and weather conditions. Nothing fascinates me more than adapting to extremes. In late afternoon I was takings steps to avoid heat exhaustion, and then an hour later I was putting on all my layers as the sky turned deep grey, wind roared and hail pelted me. I love the unpredictability and sudden contrasts of high alpine running and this race delivered.
  2. The technical terrain: I have a background in alpinism so I am a bit bias toward technical terrain. I really enjoy the process of having to make a decision with every step: Never Summer 100K delivered here too! I loved the calculations required to navigate aggressive inclines on nearly trail-less high tundra efficiently without being over-taxing. I was also completely enamored by the downhills and running over copious “rolly rocks” that threatened to twist my ankles if I mis-stepped… yeah, I have unusual tastes! The last 15 miles of the course are known to be comparably runnable, but the driving rain turned the trail into a sloppy slip and slide. Another technical element, mud, was added to the mix and I was stoked to use all the skills I learned while running Bighorn 100 last year. In short, the course kept me completely engaged throughout and there was never a dull moment.
  3. The altitude: I enjoy the challenge of altitude. It not only makes aerobic activity more difficult, but it adds a layer of complexity to nutrition and hydration as well. Constant self-monitoring becomes imperative and I like needing that extra level of attentiveness.
Not so much – Aspects of the race that didn’t do it for you

Honestly nothing, this race was everything I could ask for in an event. Even the thunderstorm and hail added to the alpine ambience and made things more interesting.

Weird factor – What’s the weirdest thing about this race?
There was nothing that I would categorize as weird. That said, it was pretty unique to have a drummer welcome us to the summit of The Diamond though!
Highlights of your race – What did you do well and enjoy about your race in particular?

Looking back, I am very happy with both my performance throughout the race and my execution of strategy. I attribute this to my willingness to adapt and be flexible during both the event and throughout the training process. It would not be an exaggeration to say that “adapt” was my mantra for the Never Summer 100K race! In addition, I found myself often referring back to other outings. Using years of mental archives gained from adventures and races (sometimes in a totally different environment) helped in my decision-making process on more than one occasion during this event.

Adapting began well before race day. When I registered for the Never Summer 100K race I planned on running competitively. However, June and July offered copious weather windows for big projects that I couldn’t resist! I found that my focus was on big mountain adventures that featured traveling unsupported ultra distances, extensive vert, technical climbing and/or little sleep. In between these excursions I trained for Never Summer 100K. This schedule did not prioritize rest/recovery and I was acutely aware that I would toe the line with built up cumulative fatigue even with a proper taper. Unwilling to cut back on big mountain projects, I adjusted my expectations for the Never Summer 100K race accordingly. Instead of racing, I committed myself to using this event as an opportunity to perfect my mountain race strategy and focus on learning.

Runners enjoy spectacular views and beautiful trails throughout Never Second 100K.
Runners enjoy spectacular views and beautiful trails throughout Never Summer 100K.
Problem solving ahead of race day

I pride myself on being supremely organized… sometimes to a fault. Therefore, I was shocked to discover when I arrived at the race start that in the mayhem of leaving the house, my beloved UltrAspire Zygos vest, which also contained a great deal of my kit, had not made it into the car. Naturally I panicked. How was I going to run a race without most of my kit (which included a lot of required gear)? After about five minutes of alarm, I forced myself to think clearly and looked at a map. There was an REI two hours away so my husband and I jumped into the car and arrived an hour before store closing.

Together we gathered the gear and nutrition that had been left back home. I was grateful that I was able to find the items I needed. However, I knew the new vest would chafe and was too small to fit my puffy. I was also unsure how waterproof my new jacket was and wasn’t too crazy about the loop straps on the poles (typically I use the Leki shark system). I adjusted my mindset as we drove back to camp knowing that I would spend the next day breaking the cardinal rule of “nothing new during the race” and adapting further. Though I had done something incredibly imprudent, I was very happy with my ability to calm down quickly and solve the problem.

Race strategy and pacing

After about five hours of sleep and a hectic morning reorganizing all my new, untested gear, the race finally began. I placed myself in the front of the pack at the start, but when the group took off at an excited and speedy clip, I allowed myself to slide back especially when we reached the first big climb. Even though I wasn’t competing officially I still wanted to be deliberate and finish with a respectable time. I would gain nothing but fatigue by attempting to out climb those around me. Instead, I committed to being confident in my race plan and methodically climbed the rocky jeep road focusing on even breathing and efficiency instead of speed.

This sounds very simple, but in the heat of the moment, especially in the beginning miles of a race, it is often difficult to stick with personal strategy and ignore what the rest of the field was doing. In following my own plan and ignoring the field, a pattern developed over the first 50K of the race: I was passed on ascents by a group of about 10-15 runners and then on descents I would catch this same group. The lesson here is: trust yourself, know your strengths and capitalize.

I feel like a did well in this regard. Plus, not worrying about everyone else afforded me the opportunity to truly enjoy the spectacular beauty of the course as we passed glistening lakes and traversed high ridges with expansive views of the craggy peaks of the Never Summer Range. Sometimes I get so involved in the race process and wondering where I am in the field that I forget to look around me. I’m so grateful that didn’t happen this time!

Coping with the heat…

As I neared the Never Summer 100K race’s 50K aid station: Ruby Jewel, the air temperature began to rise. Here I took extra time at this aid station to consume additional electrolytes and calories, put ice in my shirt and liberally apply sunscreen. While running Cocodona 250, I learned that in certain circumstances an extra minute or two at an aid station can make you five minutes faster on the trail.

I backed off on my pace to account for the heat as I continued and noticed the rest of the pack was also making adjustments as the effects of the mid-afternoon sun took hold. The climb up to Clear Lake was especially arduous. At this high elevation it felt like the sun was parked about 3 feet from our heads. I diverged from the steady trudge of the pack and began to pause frequently at creeks to splash water on my face and dunk my forearms. This cost time, but it also kept heat exhaustion (which I am prone to) at bay. Another Cocodona 250 lesson applied.

And then storms and cold!

After descending from Clear Lake, the course took us down a jeep road overlooking the valley. From such a high vantage point incoming weather was extremely visible. Dark clouds were gathering and lightning darted out from the abyss. I could feel a gentle breeze cooling my skin as well and a sense of relief washing over me. We would indeed get the predicted evening thunderstorm! I’d been looking forward to it ever since the scorching sun began roasting me!

Running down the hill while watching the clouds gather with increasing intensity and listening to the wind move through the pines, it occurred to me that it was very likely that this electric storm would bring more than just rain. After getting caught in countless storms in the Rockies I knew hail was a very real possibility. I stopped in the trees sheltering from the blustery wind and put on my rain jacket. Literally as I was zipping it up thunder cracked overhead, any hint of blue sky vanished and the clouds released billions of pea sized ice missiles. I couldn’t help my smile. I was honestly getting a bit bored with the sunny weather and was excited for the new challenge. Plus, I finally no longer felt like I was in a convection oven!

I giddily skipped down the dirt road splashing through the mud. I’m pretty sure I was the only person with so much stoke for the storm. To be fair, most thunderstorms in the mountains are often short lived and I assumed this one would blow over in an hour or so. Then I’d dry off in the late day sun before nightfall.

However, this was not a fast and furious weather event. The rain along with the electricity continuously gathered in intensity. Trails turned into rivers and dust into sticky, sloppy mud. I didn’t mind the mud as I spent months training in every kind of mud in existence while preparing for Bighorn 100 so the techniques required were easy to fall back on. My biggest concern was hypothermia. The new jacket was not very waterproof and wetting about ridiculously fast.

About an hour into the storm, I began to realize that running was the only thing keeping me warm. Athletes gathered in trees hiding from the weather and avoiding open meadows as the storm dragged on. Making risk assessments and remaining steadfast in the mountains is something I do regularly while mountaineering or on unsupported missions. I knew my chances of hypothermia were about 100% if I stopped and my chance of being struck by lightning was much less. Therefore, I chose to sprint across the meadows, recover in the trees and repeat.

Turning challenge into opportunity

By the time I reached Canadian aid station at mile 51, I was cold. I originally planned to grab some food from my drop bag and take off. However, after a moment of reflection I decided to deviate from my normal aid station routine of “get in and get out.” I wasn’t hypothermic, but having I could tell that it wouldn’t take much to drive me over that edge. I also calculated that I was well ahead of cut-offs. If my goal was to finish without putting myself at risk of dropping due to the cold I believed my best option was to linger at the aid station and dry my gear.

I was acutely aware that if I had my larger vest with enough room for my puffy along with my tested waterproof rain jacket, I likely would not have needed to stop at Canadian. However, I also knew that dwelling on this information wouldn’t change anything. Instead, I concentrated on what I could control. I positioned myself by the heat lamp, got a space blanket, drank cups of broth and ate hot perogies.

Runners completing Never Summer 100K traverse all kinds of terrain and weather!
Runners completing Never Summer 100K traverse all kinds of terrain and weather!
To DNF or not to DNF

As I sat focusing on getting back to equilibrium, I watched as haggard runners stumbled into the tent looking like they had gone to war. Many chose to drop and there was a near constant shuttle to take runners back to the warm community center at the start/finish. I pondered how nice it would be to not go back out there, but every time the aid station captain asked me what my plans were I told him I was going to continue. Simply being uncomfortable and tired does not fall under my personal criteria for dropping. After about forty-five minutes the rain stopped. I never got warm per say, but I did stop getting chills. Importantly, I felt confident that as long as I kept moving, I would retain enough heat to stay safe. I began to make departure preparations for the final 15 miles.

Camaraderie on the trails

Fortunately, I warmed up quickly as I trotted along under the cover of darkness splashing through the mud and creeks. I felt confident that spending extra time at Canadian was the right move. Besides, I was happy that I was willing to be flexible instead of stubbornly pressing on and getting hypothermia! As a bonus, the delay at Canadian meant I encountered another coach who turned out to be the most excellent running partner! We paced each other through the night and the miles clicked by as we swapped stories. Intentionally working together likely cut our time by 45-60 minutes. We crossed the Never Summer 100K race finish in just shy of 20 hours (by 2 seconds!).

I was reminded in this moment that ultras are set apart from other competitive sports due to the camaraderie out on the course, especially in the mid-back of the pack. If I had been racing the course instead of simply running, I likely would have missed out on that experience.

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

I’m lucky to live and train at altitude. However, if you don’t live at altitude, it would be excellent to arrive two weeks prior to the event to acclimate. If this is not an option, arriving within 24 hours of the start might allow you to bypass the worst symptoms of the acclimation process. Also, if possible, I suggest traveling at least once to train at altitude in a camp format. Doing this will allow you to experience how your body responds to high elevation so it’s not such a surprise on race day. It will also afford you the opportunity to practice your nutrition and hydration technique for the race which often has variances from plans that work at lower elevations.

I’ve reviewed a lot of other points in depth in other sections of this report. In summary:
-Be prepared for a large variety of weather conditions
-The downhills can be as difficult as the ascents
-The course is technical in a very real and continuous way
-Prepare for steep grades

Lessons you learned that will help you next time around

I will never, ever leave for an event or project without quadruple checking that 100% of my kit is in the car!

Most important course specific knowledge to know about the race

Many athletes come into this race thinking that even though there is a ton of vert with steep grades they will be able to make up time on the downhill. This is only the case if the athlete is skilled at descending in terrain that is either extremely steep and/or extremely rocky. I heard many folks grumbling as they carefully picked their way downhill. You don’t necessarily need to be a highly accomplished technical downhill specialist to finish this course, but it is important to brace yourself mentally for possibly some slow descents. It’s easier to handle these sections if you anticipate the tedious downhills.

Aesthetics – Is it a pretty course?

Yes! The course takes runners alongside multiple pristine lakes and traverses high alpine ridges with expansive vistas. Of course, you need to put in the work to get to these stunning locations! Nothing comes easy in these mountains.

Difficulty – Is it a tough course?

YES! I’ve run a lot of courses that were labeled technical and tough, but this really is! Maybe it’s my alpinist background, but none ever lived up to the hype…. until the Never Summer 100K race. This was the first course I’ve experienced that was technical to my standards. Steep and continuous inclines up to 40 degrees. No break on the downhills. Instead, there were plunging declines where feet threatened to slip out and /or lots of “rolly rocks” to twist ankles. Of course, the race is also at an average attitude of about 10,000ft and highlights extreme alpine weather. The last 15 or so miles are gentler, unless it rains like it did in my case. Then it’s a mud-fest to the finish!

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

Very organized! I was very impressed that Never Summer had required gear too. This is very unusual for a 100k in the USA. The aid station volunteers were well trained and tremendously attentive to the athletes on course. They knew how to take care of runners in the harsh alpine environment and went above and beyond to take extra time with those who were struggling.

Competition – Is there a strong field?

Competitive for sure! Impressive times were put up and some elite athletes were present.

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 Never Summer 100K race did fill up, but not on the same day registration opened. You can choose to purchase dispersed camping at the race start when registering which is what I did. There are also established campsites in State Forest Park and the National Forest that can be reserved with some advanced planning. The closest motel is in Walden, CO, which is about 25 miles away. I would book early since there aren’t many rooms.

Coach Dandelion's bib and her Never Summer 100K finisher award.
Coach Dandelion’s bib and her Never Summer 100K finisher award.
Weather and typical race conditions

This is a high alpine race in the Never Summer Mountains of Colorado, so anything and everything is possible weather wise. During this year’s event, the day began pleasantly sunny and transformed into blazing hot afternoon where heat illness was a very real possibility. Then, very abruptly, during early evening the sky went dark, wind picked up, temperature dropped and lightning lit up the sky. Pea sized hail followed by heavy rain bombarded us for hours and suddenly we were fighting hypothermic conditions. Experiencing all or some of these circumstances in a single day is standard in the region.

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

As I mentioned previously, all the aid stations volunteers were exceedingly supportive and knowledgeable. Gnarly hydration drink mix and plain water was offered at the aid stations along with hammer gels, fruit, chips and other standard aid station fare. Later in the day and into the night aid stations offered hot options including pierogis, quesadillas, grilled cheese and broth.

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

There is a required gear list for this race. In 2024 it consisted of a jacket, warm head covering, gloves, whistle, reusable cup, water capacity of at least 1 liter and illumination. I highly recommend that the jacket be a raincoat that has proven itself truly waterproof in the field. I would also suggest shoes that perform well in rocky terrain along with gaiters to keep out debris. Pack essentials that you will need for hot weather (sunscreen, brimmed hat, sun sleeves, sunglasses). Weather can swing abruptly, so it’s wise to also have cold gear either onboard or stowed in a drop bag (midlayer, handwarmers, foil bivvy, puffy). In short, be prepared for a variety of weather situations and note that high alpine forecasting is not always correct. It can still rain (or snow!) even if the prediction is sunny all day.

Finally, I encourage athletes to bring poles on this course. I never even stowed mine! Of course, practice using poles prior to the race on a variety of grades both up and downhill. It is equally important to learn to run holding the poles safely when not in use. Practice how to stow/deploy them while in motion and sort out how to access nutrition with the poles in hand.

Spectators – Is this a friendly course for your friends?

Less so, except for the start/finish line which is family and friend friendly. Unfortunately, the rest of the course is more challenging to access along the dirt roads.

How’s the Swag?

Finishers of the Never Summer 100K race receive a really unique award of a log circle with the logo engraved into the wood. Runners also received a standard race shirt and had the option to purchase other swag like hats, hoodies and stickers.

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

10/10. Never Summer 100K was a true technical mountain course in every way and I would love to journey through these mountains again!

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

High Lonesome 100 Race Report

Race: High Lonesome 100

Runner: Team RunRun Coach Jason Pohl

Race Date: 07/19/2024

Location: Buena Vista, CO

Result: 28 hours and 50 minutes; 31st overall

Jason Pohl crossing the finish line of the High Lonesome 100.
Jason Pohl crossing the finish line of the High Lonesome 100.

3 Bests – What aspects of the race did you like the most?
  1. The views – Holy moly the views! As a runner, coach and lover of mountains, I know all race organizations promise a scenic event, but High Lonesome’s views of the spectacular ridge lines in the heart of 14ers country are hard to beat! You definitely pay the price of admission with the lung-busting climbs and quad-crushing descents, but the sunset views up high are enough to keep your mind detached from the pain and suffering your might be enduring.
  2. The people – In an era increasingly dominated by corporate race organizations and ever-growing events, the High Lonesome team has done a remarkable job recruiting the best of the best who embody all that makes ultra/trail running unique. From Caleb, the race director, to the hundreds of volunteers, every single person I encountered was out there because they truly love the connection born on the trails. Many have run the race themselves, and the sense of “you get it” is palpable from the moment you walk into the gym for packet pickup until the final finisher crosses the line.
  3. The ethos – A 50/50 gender split; a sense of responsibility to be good stewards of the land.; progressive policies around inclusion and growing our sport responsibly. High Lonesome — and the Freestone Endurance organization more broadly — has unlocked something truly special in the Sawatch.
Not so much – Aspects of the race that didn’t do it for you

I’ve racked my brain and honestly can’t think of a single thing about the High Lonesome 100 that I’d change. It’s just that good.

Weird factor – What’s the weirdest thing about this race?
Christmas music and decorative lights at Monarch Pass (mile 68) with aid station workers dressed like elves was a helluva thing to roll into in the middle of the night. The alien-themed aid station earlier in the day was pretty epic, too. (And no, I wasn’t hallucinating!) Did I mention the people involved in this event are amazing?
Jason Pohl smiling his way through High Lonesome 100.
Jason Pohl smiling his way through High Lonesome 100.
Highlights of your race – What did you do well and enjoy about your race in particular?

High Lonesome 100 was a bucket-list event for me. I lived in Colorado for many years and spent many weekends traipsing along these trails, mostly while hiking 14ers in the Collegiate Peaks area. My partner, Mel, and I even got engaged on nearby Mt. Princeton. So the idea of spending a day/night/day running and hiking along these trails was special. As it was my second attempt at a 100-miler, my primary goal was to finish. I didn’t have clear time goals in mind — I mostly wanted to soak in the views and adventure of it all: mission accomplished!

Nutrition and hydration

More than perhaps any other race, I nailed my hydration plan. It’s been my kryptonite for years, and a sweat test and some trial and error had me excited to test out a new approach that had me drinking more strategically. I felt things starting to go sideways a bit around mile 25, so I regrouped, doubled down on my electrolytes and adjusted my aid station plan to include a full extra bottle of electrolytes at every stop. That decision may have saved my day and pulled me out of the hydration spiral I felt was coming. While it meant a bit more time in aid stations, it was time well spent. (It also meant I was able to crack jokes with my all-star crew when I saw them at mile 49 — something that would have been out the question when I’d be out of my mind, dehydrated and delirious, by that point in previous events.)

The solid hydration plan fed right into my nutrition plan, which held together way longer than expected! I was able to take in some solid foods at every aid station — every single one, a big win for me. Maurten gels — which were available on course! — pulled me through the rest of the way. And a pair of caffeinated Maurtens were rocket fuel for the overnight section. I was definitely struggled to take gels by the end, but finding the energy to finish High Lonesome 100 was never in doubt.

All in all, adjusting my hydration on the fly and holding to my nutrition plan meant I had the energy and enthusiasm to really take in the spectacular views, making the race extra memorable.

Another memorable moment

I ran into the Blanks Cabin aid station (mile 84) at 5:59 a.m. No sooner did I show my crew my watch to boast about beating the 6 a.m. goal did an aid station worker walk up to me with a Nutella sandwich and a lit candle. Soon, the entire aid station was singing me Happy Birthday. My crew put them up to it, and that moment — and the delirious smile on my face — was truly something I won’t ever forget. (The sandwich was also delicious!)

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

I live in the Bay Area, aka sea level. Suffice to say, the long stretches in the middle of the High Lonesome course above 11,000 feet did not go unnoticed! At first, food stopped going down as easily. Then, water and electrolytes stopped sitting well. This was unusual for me — I’d done some training runs at altitude, but for relatively shorter and less-intense periods. This is a long way of saying: expect that the altitude will be a factor, fuel early, and focus on getting back down. (You will get down!) By the time I was on the back side of the course below 10,000 feet, my appetite came back and my body was again ready to roll. Well, sort of.

Which brings me to the other tip: save your legs for the final 50k! At this point, the course is super runnable fire road and non-technical single/double track trails that strong legs will make up a ton of time on. There are rolling uphills too, but the net downhill on this section can fly by in the cool overnight hours. Normally I’d hammer the downhills in training, but I’d been coming back from injury and intentionally avoided doing so. My quads felt it as a result and I lost a lot of time on that easier, cruisy section. I’d definitely advise practicing downhill running to harden the quads ahead of time.

One final piece of advice: never pass up an opportunity to howl at the full moon when alone on a ridge line at midnight! This was a mental boost I didn’t know I needed.

Lessons you learned that will help you next time around

While my nutrition strategy went better than expected, there’s always room for improvement. I need to work on deepening my bench for fueling options. When solids are impossible, go to liquids and gels. But when liquids and gels start to be an issues… I need to have some backup liquid and gel options to mix things up.

And as mentioned above, I would’ve benefitted from hammering some downhills harder in training and saving some legs for the final part of the course.

Most important course specific knowledge to know about the race

The section from Hancock to Monarch is every bit as difficult as the race organizers make it out to be. It’s high and it’s lonesome, dark, and rocky with long sections of pole-snapping, ankle-cracking talus. Even in the perfect conditions we had, it was definitely among the hardest sections of running I’ve ever experienced. In a thunderstorm — which we all expected and luckily didn’t come — this would be absolutely heinous. If you know all of this going in, you’ll be solid. But if you’ve underestimated it, or overestimated yourself, you may be in for a world of hurt!

Aesthetics – Is it a pretty course?

The prettiest, the High Lonesome 100 course is truly spectacular!

Runners are treated to spectacular views and beautiful trails throughout High Lonesome 100.
Runners enjoy spectacular views and beautiful trails throughout High Lonesome 100.

Difficulty – Is it a tough course?

Yes, very. High Lonesome 100 has 23,000 feet of climbing, much of it above 11,000 feet in elevation, and some very technical trail sections.

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

I’ve never experienced a better-run event than High Lonesome 100. There were multiple pre-race video calls to talk about the course for runners. There was a pre-race video call dedicated to crews, who I think have a logistically harder day than the runners! The website is slick, the course packets are detailed, and the pre-race briefing is thorough. Caleb and crew clearly are dedicated to making the details work. The course was spectacularly well-marked. The start/finish zones were set. And, courtesy of Mountain Outpost, they even helped coordinate a video live stream that added a special sense of professionalism to the entire operation. 10/10.

Competition – Is there a strong field?

Getting stronger! Some pros show up at the High Lonesome 100 every year, and the first women obliterated the course record this year.

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

It’s a lottery that pulls the first week of January, so it’s tricky to get into. High Lonesome is unique in that it’s working to build a more equitable space in our sport, so the lottery is split 50/50 male/female. Logistically it is tricky in the sense that, while the town of Buena Vista has the basics and there’s tons of camping in the area, you’re still in the heart of the Rocky Mountains. Start/finish camping is arranged by the race and there’s a fair number of AirBnB’s in the area 15 mins from the finish. It does fill up quick, so don’t wait!

High Lonesome 100 finisher buckle.
High Lonesome 100 finisher buckle.
Weather and typical race conditions

There was a serious threat of major storms on the high country part of the course. Luckily, that shifted a few miles away and all I felt was a handful of raindrops and some big rumbles of thunder. (The start/finish line got deluged around midday though!) Otherwise, it’s Colorado in the summer, so thunderstorms typically percolate midday and fade away in the evening. The race organizers do an excellent job communicating this risk.

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

The aid stations are great! Pancakes are a special treat at the aid stations, and I wish I could have stomached the breakfast burrito at Hancock! The backcountry pizza at Lost Wonder Hut was a pretty epic, and having Maurten gels on course made my race logistics much easier.

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

There’s mandatory gear for the full High Lonesome 100 miler that includes a rain jacket and a bivvy. You also have to pick up your “pass gear” for the high country section at Cottonwood that includes pants, long sleeve shirt, beanie and a few other bits and bobs. While this gear definitely weighed down the pack, I can’t imagine being trapped in a storm without that gear.

Spectators – Is this a friendly course for your friends?

Less so. The first main aid station (Hancock) is mile 49. It’s at 11,000 feet and up a pitted-out mining road that gets a bit dicey in the rain — and a lot bumpy in the dry. Subarus or higher clearance trucks make the drive fine, but it’s slow-going. Monarch aid station is off the highway but in the middle of the night is pretty darned cold. Lower down aid stations are few and far between and a bit challenging to reach, so unless your crew is a core part of your race plan, it’s probably best to have friends and family turn on the live stream and meet you at the finish.

How’s the Swag?

Pretty sweet! The classic 100 mile finisher’s buckle, Rabbit T-shirt, and a Laws Whiskey House bottle of whiskey with the High Lonesome engraving.

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

5/5. 10/10. 100/100. I absolutely recommend the High Lonesome 100 and can’t wait to go back!

Berkeley running coach Jason Pohl has raced both road marathons and trail ultramarathons. With a science-based approach to training and nutrition, and an understanding that life gets busy, he’s here to help you tackle your next big endurance goal — whether it’s a road race, a mountain ultra or a multi-day self-supported adventure.

Curious about getting into trail running? Check out “Trail Running for Road Runners: A Beginner’s Guide“.

Ouray 100 Mile Race Report

Race: Ouray 100 Mile Endurance Run

Runner: Ben Brones

Race Date: 07/19/2024

Location: Ouray, CO

Result: 51 hours 2 minutes and 18 seconds

Runner Elizabeth Butler enjoying her way through the 2024 Ouray 100 Mile. PC: Eszter Horanyi
Runner Elizabeth Butler enjoying her way through the 2024 Ouray 100 Mile.
PC: Eszter Horanyi

3 Bests – What aspects of the race did you like the most?
  1. The San Juan Mountains, where the race takes place, are beautiful.
  2. The volunteers are the best! I struggled this race with an upset stomach, mental melt down. and chasing time cutoffs: the volunteers did all they could to help, they kept me in the fight.
  3. Great bathrooms! The race begins and ends in Fellin Park in Ouray, CO, where there were good bathrooms and even showers for $4 at the pool in the park.
Not so much – Aspects of the race that didn’t do it for you
  1. The vert is legit, add to that the 8,000ft of altitude, and I couldn’t catch my breath and found it hard to digest food at the highest points.
  2. The weather: there was lightning a couple times and we ran like hell for the tree line!
  3. This race is this is no joke! You never get a rest, the pressure is always on. After getting through the first night, I had meltdown in the morning. Fortunately, the aid station medic was wonderful and helped calm me down and get my head on straight.
Weird factor – What’s the weirdest thing about this race?
Nothing unusual other than the ridiculous amount of vert -83,724 ft of elevation change to be precise- that’s comparable to 200 mile races!
Highlights of your race – What did you do well and enjoy about your race in particular?

The views were amazing throughout the Ouray 100 course, as were the volunteers. They kept me going, when I was close to failing.

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

Turn you body and mind (and gut!) into steel. Figure out how to fuel at altitude and troubleshoot an upset stomach.

Lessons you learned that will help you next time around

I need to get a better fueling strategy and practice blowing my guts up in training not on race day!

Most important course specific knowledge to know about the race

It’s a complicated and very challenging course: study the course well ahead of race day and train specifically for it. Ouray 100 is actually 102.1 miles and there’s 83,724 ft of elevation change! The 52 hour time cutoff is tough -only half the field finished this year!

Aesthetics – Is it a pretty course?

It’s insanely pretty!

Runners pass by the stunningly beautiful Silver Basin, Lower Lake.
Runners pass by the stunningly beautiful Silver Basin, Lower Lake.

Difficulty – Is it a tough course?

Ouray 100 is arguably the hardest 100 mile race in North America!

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

Absolutely dialed in! Everybody there were incredibly well prepared, and for a race this hard, it was perfectly done.

Competition – Is there a strong field?

So strong! Some of the best professional ultra trail runners in the US always show out.

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

Nothing atypical: just sign up and train your ass off! Ouray is a 7 hours drive from Denver, so you’ll need a car to get there, and then there are plenty of places to stay in Ouray.

Ouray 100 Mile finisher buckle.
Ouray 100 Mile finisher buckle.
Weather and typical race conditions

You’ve got to be prepared for a bit of everything: sun, hale, rain, lightning, wind! They’ll be mud and maybe even wild animals (though chances of wildlife encounters are very low).

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

There are aid stations every 5-10 miles stocked with with your standard ultra fare: fruit, sweet snacks, salty snacks, water, sports drink, etc. All the aid stations except for the first two have hot food: burgers, hot dogs, quesadillas, soup, ramen, and grilled cheese. The aid stations at Ironton (miles 27.3, 35.4, and 43.6) and Fellin Park (miles 74.5, 84.8, 91.5, and the finish) have the best food. The race was sponsored by Hammer Nutrition, and on the course there were HEED (sports drink), Endurolytes (electrolyte tabs), Endurolytes Fizz (dissolvable tabs), and Hammer Gels.

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

I’d recommend bringing toilet paper, a water filter, and a head lamp is mandatory.

Spectators – Is this a friendly course for your friends?

Not really, only the start, finish, and larger aid stations allowed spectators and crew.

How’s the Swag?

Every runners gets a shirt and a hat, but only finishers get a 100 mile belt buckle -only half of the field finished this year!

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

10/10 …if you’re strong enough!

For a different perspective on the Ouray 100 check out “Ouray 100 Race Report – Mark Cliggett”

Western States 100 Race Report

Race: Western States Endurance Run 100 Miles

Runner: Matt Urbanski (Team RunRun founder and coach)

Race Date: 06/29/2024

Location: Olympic Valley, CA, to Auburn, CA

Result: 22 hours 48 minutes, 72nd place overall

Strava link: Part 1 Part 2 (You know it’s a long race when there are 2 Strava files!)

Matt at the finish of Western States 100
Matt still smiling at the finish of the Western States 100, showcasing his “funky button down finisher shirt”!

3 Bests – What aspects of the race did you like the most?
  1. My crew. I had such a good time with my crew and my pacers. Getting so many of my favorite people together is the best!
  2. The volunteers. The volunteer to runner ratio is amazing. I had people sponging me down with ice water at nearly every aid station!
  3. The race vibe. It just feels like a special race, and everyone realizes that we’re all fortunate to be there doing this together.
Highlights of your race – What did you do well and enjoy about your race in particular?

Even though I didn’t achieve my primary goals for the race, I stayed positive throughout. While the outcome was unsatisfying, I never despaired and I never gave up. I stayed positive and made the most of a situation that was not what I was planning or hoping for. I’m especially happy that I was able to enjoy the last 20 miles with my brother pacing me despite having to walk most of that.

My short sad story is that my left hip flexor started hurting 3.5 hours into the race. I was mentally ready to start feeling tired at this point and to not feel great by the 15 to 20 mile mark of the race, but the feeling in my hip was not fatigue but more acute pain. I stopped briefly, rubbed it out, and then finally took some ibuprofen (I usually save that for way later in the race!). From then on, I was able to run easily for a long while – thanks to Chris Harrington, I was able to latch on and get into a steady groove.

At that point, I still believed I was able to run low 18s or even sneak into the 17s. But the hip kept coming back. Me and my crew worked hard to solve it, and even from Foresthill to Green Gate my pacer, Teddy, and I were moving well. But once it got dark, my hip pain got to be too much (the darkness wasn’t the cause, just coincidence!) so Jeff and I tried a walk run strategy for a bit, but eventually I had to just walk. My energy level was fine, my mind was fine, but I couldn’t lift my left leg to run.

I went through some more rationale negativity – it didn’t have the depth of despair that I’ve felt in other disappointing ultras. But I talked seriously about not wanting to race anymore. I questioned whether I had the fire to keep doing these when I’ve had so many unsatisfying races over the past few years. The disappointment that comes with not reaching my potential made me question my desire to keep trying. But there was no doubt I would finish this race. I knew I could and would finish the Western States 100. And I was able to walk quickly in and walk the track in with my awesome friends!

Lessons for others – Share your pro-tips on the race to help the next runner
  1. If you don’t live at altitude, be prepared to feel the elevation in the first 30 miles.
  2. It gets hot! Pre-race: heat train! Include sauna sessions and running when it’s hot. I did a lot of sauna sessions and think that it helped a lot. During the race: stay cool and keep wet! Wear a hat, use the ice available at aid stations, sponge yourself down with water and ice, keep hydrating often.
  3. There are so many runnable sections on this course, so be patient and save your energy for the sections that fit your strengths. There was more single track than I anticipated, so be prepared, and train to run faster on narrow trails that aren’t totally smooth.
Lessons you learned that will help you next time around

I would do more workouts on single track trails, trying to make faster running on narrow trails feel easier.

Matt putting his single track trail skills to the test.
Matt putting his single track trail skills to the test.
Most important course specific knowledge to know about the race

Break the Western States 100 into three main parts:
1. The High Country. It was less smooth than I was anticipating. It isn’t overly technical or difficult, but it’s also not smooth. There were a number of sections with baseball-sized rocks strewn around the trail that made it necessary to be more focused than I was expecting. Some sections were more overgrown or difficult to see than I was expecting. Additionally, the higher elevation is noticeable for someone coming from sea level, so I had to be extra cautious and patient while up high.
2. The Canyons. The steepest climbs and descents are in this section and it feels hottest here. The two bigger descents were more narrow single track with rocks than I remembered, and coupled with my aching hip flexor, I took this section way slower than I would have liked. The two big climbs are the only sections I really felt like I needed to hike. Poles (not allowed) would have been great here.
3. The rest of the course. The Cal Street section from Foresthill to the river was not as fast as I was expecting. There were lots of little rollers and single track that kept me from really getting going fast. We worked well through here and I’m happy with it, but it was slower than I was expecting. I liked the climb up from the river. There was a lot of runnable faster stuff in the last 20 miles of the course that I walked given my hip, but knowing that there is a lot of runnable stuff to finish is key. This is why conserving energy and staying patient is important: if you have legs, you can really fly the last 20 miles!

Summary: There was more single track and rocks than I was anticipating. That said, there were still plenty of fast and runnable dirt roads.

Aesthetics – Is it a pretty course?

It’s a great course with a lot of unique features. I loved the high country landscape, and I liked the canyons section – dry and sort of lonely – I wasn’t around a lot of runners during this section. Contrasted with the busy sections like the start, Michigan Bluff, Foresthill, and the finish, the mix of people and solitude was great! Another course highlight were the lovely sections by the river in the late afternoon/early evening light.

Looks are deceiving: don't be fooled, Western States 100 is one of the most challenging races in the US!
Looks are deceiving: don’t be fooled, Western States 100 is one of the most challenging races in the US!

Difficulty – Is it a tough course?

Definitely a tough course with unique elements! However, they’re all things that one could prepare for; they’re still difficult, but less so if you prepare.

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

The best! This race is dialed in. The only negative I heard was from my crew in that the driving directions were less clear than they could have been. Simply providing a GPS waypoint for Google Maps would have been helpful opposed to the “turn left and then go east” sort of directions.

Competition – Is there a strong field?

Undoubtedly! The Western States 100 is the most competitive and historic 100 miler in the US!

Matt still smiling at mile 62 coming through the Foresthill aid station.
Matt still smiling at mile 62 coming through the Foresthill aid station.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

It’s not easy to get into the race as the field size is limited to only 375 runners. I started trying to get into the race in 2017 and finally got into the 2024 race – 8 years later!

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

There are 20 aid stations throughout the Western States 100, some allow crew and some don’t. The aid stations are great and stock a wide range of real food options including fresh fruit, trail mix, potato chips, candy, and more. I filled my bottles with GU Roctane Energy drink from the aid stations but otherwise used all my own gels. They had GU brand sports nutrition and I’m not a fan of GU. In hindsight, I would have taken the GU Chomps (chews) but I forgot about them and didn’t realize they were there until my brother grabbed some from the last aid station! I fueled mainly on Precision Fuel & Hydration gels, SiS Beta Fuel and Isotonic gels, along with some Skratch drink mix for electrolytes.

They had ice water and sponges at most aid stations. Some seemed to have some odd rules about runners not being allowed to touch the sponges themselves though. I wanted to just go for it and really douse myself but they often wouldn’t let me. But the service and the desire to help from the volunteers was huge and very felt amazing!

Weather and typical race conditions
Matt's crew of Teddy Bross, Ruby Wyles and Jeff Urbanski at the start of the Western States 100.
Matt’s crew of Teddy Bross, Ruby Wyles and Jeff Urbanski at the start of the Western States 100.

Be prepared for it all! The race starts early in the high country, making it cool and sometimes (not this year though) snow on the grounds, which can be a big factor to be prepared for! The toughest conditions happen in the middle where it’s blazing hot – expect over 90 degrees, plus the direct sun and humidity makes it feel even worse. We had a moderate year where it maybe got to the high 80s/low 90s, but it was still hot!

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

I wore a Naked Brand belt with two water bottles, Janji tight shorts with pockets for my gels, and a singlet with arm sleeves. Thankfully my crew had ice bandanas for me at aid stations which helped me stay cool.

I switched to wearing a Salomon ADV5 pack at Foresthill. My hip flexor on my left leg started giving me troubles 20 miles into the race and bothered me the rest of the day (I’m still not running 2 weeks post-race because it’s still messed up!). My crew thought that maybe it was the stress/pressure of the tight belt with the two bottles up near my front that could have been causing it, so I switched to a pack. The other advantage of the pack was that we filled the back part with ice for most of the remainder of the race.

Spectators – Is this a friendly course for your friends?

We split our crew into two for the first half. Crew 1 went from the start to Duncan Canyon and Dusty Corners, while Crew 2 went to Robinson Flat and Michigan Bluff. This worked out great for me, but it did make for a long and tiring day for my crew, wife and kids! From there on, I saw my crew at Foresthill and Pointed Rocks, and then again at Robie Point.

The fanfare and energy on the course was awesome! At the same time, there were long stretches where I saw no one, including runners. The race spread out surprisingly quickly!

How’s the Swag?

Really impressive: a Hoka backpack and slides, Goodr sunglasses, a new pair of socks. Nike were even giving away free trail shoes to all Western States 100 racers! The belt buckle for finishers is sweet, and they gave a funky button down shirt to all finishers when we crossed the line – the shirt was totally my style too!

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

10 out of 10!

I’m bummed that I didn’t race well. I put a lot into training and I believed I could do more on race day. But I made the most of the day and will have good memories from it. The race itself is totally worth the hype and everyone should do it if they get the chance!

For more on the Western States Endurance Run, check out Matt’s pacer Teddy Bross’ own Western States 100 race report from his 2017 race.

Hood to Coast: Red, White & Blues 5km Race Report

Race: Hood to Coast: Red, White & Blues 5km

Runner: Chris Poole

Race Date: 06/29/2024

Location: West Linn, OR

Result: 19:57 (4th overall)

Chris running the Hood to Coast: Red White & Blues 5km race

3 Bests – What aspects of the race did you like the most?
  1. I loved running it with a great college friend.
  2. Oregon is a great running state, and the running community there is vast and nice!
  3. It wasn’t too far from my home, and was still a beautiful yet challenging course.
Not so much – Aspects of the race that didn’t do it for you

The Red White & Blues 5km course crossed traffic in a few spots, and I ended up having to stop for a little bit for cars that didn’t want to stop. Also, a volunteer misdirected me about 200 meters the opposite way which made for some confusion and lost time.

Most important course specific knowledge to know about the race

The hill in the middle is a tough hill! There were two hilly segments to be aware of: the first coming out of the park, and then the second coming from a main road, up through a neighborhood, back to the main course.

Aesthetics – Is it a pretty course?

Yes! Lots of trees and country scenery.

West Linn, OR, where the race takes place, is a beautiful and very green area.

Difficulty – Is it a tough course?

Yes, it’s hilly!

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

Organization can be improved! The volunteers were not the best, and sent runners the wrong way.

Competition – Is there a strong field?

Again, this could be better. There was only a few people that were within my abilities, but the women’s field was stronger.

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

Easy logistics, only a 35 minute drive from my home!

The Red White & Blues 5km race logo
Weather and typical race conditions

70 degrees and sunny! Pretty perfect running conditions.

Spectators – Is this a friendly course for your friends?

Very spectator friendly!

How’s the Swag?

Good swag: a nice Nike Dri Fit Shirt, free beer and hot dogs at the finish (for those 21+), and a medal.

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

5/10. The Red White & Blues 5km is a great race for non-competitive runners, but less so for faster runners. Hood To Coast events definitely cater more towards casual runners, so I would not recommend for competitive racers.

Looking for your next race? Check out “How to Choose your next Goal Race“.

Southside Scramble Race Report

Race: Southside Scramble 22k

Runner: Richard Chandler

Race Date: 06/22/2024

Location: Susanville CA

Result: 2:41:17 (16th overall and 3rd in age group)

Richard running the Southside Scramble 22k
Richard running the Southside Scramble 22k

3 Bests – What aspects of the race did you like the most?
  1. Such a beautiful course.
  2. The way the route runs out on rail trails down to the river and comes back on a single track.
  3. The small event feel given it was the first ever race on the southside trail, but I expect it to grow as people hear about it.
Not so much – Aspects of the race that didn’t do it for you

Out of the race directors fault, but race day was the hottest day of the summer so far!

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

Age group awards were coasters.

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

I executed my race as planned and finished well. The single track was most enjoyable for me.

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

Kind of obvious, but train on the trails.

Lessons you learned that will help you next time around

I certainly needed more trail training!

Most important course specific knowledge to know about the race

Carry your own water: it’s a cup-less race with only 3 aide stations to refill.

Aesthetics – Is it a pretty course?

The course is amazingly beautiful!

Beautiful scenery at the Southside Scramble

Difficulty – Is it a tough course?

It was tough for me given my lack of training on trails, but not too tough for a trail runner with more experience.

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

It ran well, nice and smooth. The race director, Lynda, did a good job putting it together, and since the race was small, it was probably easier to organize.

Competition – Is there a strong field?

This race had a wide variety of runners of all abilities, from fast to slow, experienced runners to newbies. With three distances to choose from -22k, 14k, and 7k- there is an option for everyone.

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.

Despite it being a last minute race for me, the nuts and bolts were very easy and I had no issues.

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

Standard but efficient, stocked with fruit, salty snacks, Heed electrolyte drink, and water.

Weather and typical race conditions

Take note, this race is in June in California. Race day was hot, 65 degrees at the start and 85 at the finish!

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

Pretty simple: trail shoes, water, and a way to carry water.

Spectators – Is this a friendly course for your friends?

Great spectators at the start and finish; the only other spot for spectators is at half way.

How’s the Swag?

Nice finisher metal, and getting a beach towel instead of shirt was neat. As I mentioned above, 1-2-3 in each age group received a custom award coaster, and 1-2-3 overall also got unique awards. Plus, runners were greeted by cold drinks, snacks, and BBQ hotdogs at the finish line.

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

4 stars: I highly recommend the Southside Scramble!

Looking for your next race? Check out “How to Choose your next Goal Race“.

Cocodona 250 Race Report – Coach Dandelion Dilluvio-Scott

Race: Cocodona 250 by Aravaipa Running

Runner: Team RunRun Coach Dandelion Dilluvio-Scott

Race Date: 05/06/2024

Location: Black Canyon City, AZ

Result: Overall:99 DP:20 finishing in 4 days, 9 hours, 28 minutes, and 27 seconds!

3 Bests – What aspects of the race did you like the most?
1. My Crew

Ultras are a team effort at any distance. However, I think the 200+ mile length amplifies this concept. Putting together a reliable crew that I 100% trusted to make decisions for me and would also work well together took a great deal of planning. Crewing is arguably more difficult than racing in many ways and not many individuals are willing to give up days of their time to follow a sweaty, dirty, smelly runner through the desert. My team consisted of outdoor athletes of various personality types who all brought a unique skill and/or outlook to the table. It is this diversity that made the team so remarkable. I loved that Cocodona 250 gave me the opportunity to spend so much time with this truly outstanding and gifted group of athletes. Without the people listed below I am convinced I would not have crossed the finish line:
1. Damien: husband, multisport mountain athlete, “the nice one”
2. Luke: friend, crusher ultra-runner, “the drill sergeant one”
3. Jess: friend, climber, endurance rider, RD for City of Rocks Ultra, “the dependable one”
4. Byron: friend, climber, RD for City of Rocks Ultra, coach-to-17-mile pacer, “the chill one”
5. Zack: friend, multisport desert athlete, brand rep for my sponsor UltrAspire, “the fun one”

2. Strategy

All ultras involve strategy, but I think that a really strong athlete can use fitness to override poor tactics to some extent. However, in a 200+ I would make the argument that fitness cannot override a poorly executed plan. The longer the time and distance the more chances there are for things to go wrong. It becomes a game of efficiency and the ability to solve small problems before they become monumental issues is critical. Additionally, there is no playbook or formula for the 200+ mile distance. We are still learning the best way to pull off this milage as a community which makes creating a personal strategy even more exciting! So much beauty in the unknown!

3. AZ Desert

I really enjoy races that are of out my out of my comfort zone (alpine desert, slickrock and high mountains). These events offer the best learning experiences! I was intrigued by Cocodona 250 not only because it was a new distance for me, but because the unique environment of the race. Outside of running the Black Canyon 100K, I was not as familiar with the terrain and climate of the Arizona desert prior to running Cocodona 250. I loved learning to move through the novel landscape leading to Sedona and reaching the familiar alpine ecosystem in Flagstaff toward the end of the race when I was most tired!

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

Honestly, I cannot come up with anything about Cocodona 250 that I disliked. Sure, I wasn’t a fan of sleep deprivation, but no one signs up for a 200+ miler thinking that they won’t get tired! It’s part of the excitement!

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

Nothing weird per say. However, it’s interesting to observe other racers’ tactics. Strategy is huge during 200s and, since there is no standard, the techniques folks use are wildly varied! Only taking two 20min naps… raw milk… jester costumes… watermelon dipped in pickle juice… the list goes on!

Dandelion hiking up a steep section of Cocodona 250.
Dandelion hiking up a steep section of Cocodona 250.
Highlights of your race – What did you do well and enjoy about your race in particular?
Beginning

Day 1 of Cocodona 250 is known as The Crux. The first 38 miles ascends over 10,000ft of rugged, rocky vert in full exposure of the sun. In fact, this section is so difficult that there is a 19-hour cut off! It is what makes or breaks the race for many athletes; the highest DNF rate is the first day. With slightly cooler temperatures than normal, I suspected that the race would begin briskly. I knew I needed to resist the desire to compete during this section. I would have to focus entirely on measured breathing, efficiency and keeping my pace in check. Out of the gate I was with the top women, but let myself drift back slightly and congratulated myself for not getting swept up in the mayhem. No need to be in the front in the first mile of a 200+!

Early miles in tough conditions

Throughout the section, I kept waiting for the “hard” part. Yes, there was a ton of climbing on loose rock, but as an alpinist I’m accustomed to talus and vert. Yes, it was sunny and hot, but my pace seemed to follow a lot of the shade and there was a delightful breeze. I carried five liters of water from Cottonwood Aid and sipped the fluid diligently. In the wind I wasn’t sweating much, but I knew I was still losing moisture. I also kept eating along the way, even if I wasn’t quite hungry. At Milk Creek I followed my coach’s sage advice and sat in the water for a moment to cool down and reset myself even though I wasn’t overly hot. This was preventative. I felt cool and refreshed over the next few miles! At Lane Mountain Aid I stopped again and had ice put in my sleeves and freezing water poured over my head. Again, preventative. I never cared how many people passed me, knowing I was doing what I needed to endure not just the moment, but the days ahead. Sticking to my schedule, and utilizing my strengths, I didn’t worry about the pack, and gradually worked my way up. I was competing by following what I thought would work for me long term. For this reason, I believe that the crux of the race was one of my best executed segments.

The lowest low

As you will read in the next sections, my sleep strategy derailed my body’s equilibrium and resulted in a scary episode of heat exhaustion on my way to Sedona. In short, my body stopped regulating temperature and I found myself shivering in 80-degree weather! My pacer put me in in the shade wearing my puffy and pants at a water station to take a dirt nap. In my daze I heard him talking to a volunteer about my state and asking if there was a medic (there wasn’t one). My thought process was: “This sucks. It would be really nice to get medically pulled from the race. I mean, that’s not the same a quitting, right? Medically pulled is for my safety so it’s a legit reason…. NO! You’re not in rough enough shape to be medically pulled. Remember when your coach made up back pain last year hoping to be medically pulled because it sounded better than quitting? Then he didn’t quit… instead he got the course record! You’re not going to use this setback as a reason to drop. You started this and you are going to finish this, so get it together and figure out a way to move forward even if you have to crawl.”

Turning it around

Looking back, I am really proud of myself for recognizing that I was in an unpleasant situation, allowing a brief indulgence of considering a medical pull and then seconds later dismissing those thoughts and focusing on problem resolution. When I began running ultras it was about finishing and not racing. The competitive edge came later in my running journey as a way to add another layer of challenge and encourage me to push my limits further. However, getting to the finish line remains my number one objective in events. If I am not performing as I hoped in a race, I would much rather shuffle along the course at ½ mph and time out than drop. I am stoked that I maintained my “I ain’t no quitter” attitude when I experienced the lowest low of my ultra running career. I was also pleased that I let go of podiuming or top ten women very easily. The transition happened seamlessly in my head and I never once felt disheartened by the goal adjustment. I was still in the race, after all!

End

I bounced back from the heat exhaustion and enjoyed a fun day in the desert with my pacers and crew! The next night was rough on me again though. This time my body didn’t tolerate cold well which was extra frustrating because I am a snow runner! Plus, everything just plain hurt! My husband was pacing me for this section and knew exactly how to make this frustration morph from exasperation, to anger to warrior mode. At Walnut Canyon, the last crewed aid station, I took a 1.5-hour nap. Despite waking up feeling hungover, I was very aware that I needed to get it together for the final 22 miles. I asked for five minutes alone to dig the warrior mode back up, before merrily trotted out of the aid station with my pacer, Luke, feeling confident. I was an alpinist about to climb Mount Elden! We ran the final 22 miles of Cocodona 250 methodically and playfully. I’m really happy I was able to ascend Elden with good climber style and pull off a strong finish at a full run on the fifth day of the race. It seemed that every time I thought I had nothing left along the course I was always able to find a new level of grit… with the help of my crew of course!

Lessons for others – Share your pro-tips on the race to help the next runner
— Having a crew and pacers you trust is critical: Every decision takes energy and, at some point, there will not be much energy to spare during the race! If you trust your team, you can let go so they can make decisions for you. This frees up mental energy so you can focus on deciding to place one foot in front of the other…over and over and over again!
— Plan in advance: My planning process for Cocodona 250 actually began 2 years prior to my race. I am absolutely of the extreme sort and really enjoy long term projects to obsess over! For most folks I think a year is sufficient to figure out an overall training strategy, plan training camps, test gear, find crew/pacers, plot logistics, organize your fuel/hydration, etc.
— Make it easy for the crew: Your crew is going to be working vigilantly and non-stop to support you. Make their lives as easy as possible by organizing and labeling your gear well. Provide them with charts and checklists to help them best help you. I had an entire binder of information with different tabs for easy navigation! Have a zoom meeting to discuss ideas and tactics beforehand to make aid station visits more efficient. Remember that you are not their boss. I believe that the effort is a collaboration and everyone’s ideas should be heard! Afterall, you chose these people because they have something to bring to the table and you trust them. Oh, and THANK them profusely for being willing to follow your cranky self around for a week!
— Finances: The race entry fee is around $1500… and it’s probably the least expensive part of Cocodona 250! The cost of nutrition, electrolytes, transportation, lodging, a desert kit, training camps and crew gear adds up in a hurry. I was still ordering more gels a week out from the race!
Lessons you learned that will help you next time around

This race taught me a great deal about the side effects of sleep deprivation. I didn’t want to wait and sleep until the second night of the race, but I wasn’t convinced that I would be able to sleep the first night either. I love 100-milers and have never had a problem staying up all night for a race of that distance. My coach and I decided that if I could fall asleep the first night I should. Otherwise, I would sleep in the car sometime on day 2. When I arrived at Whiskey Row late on day 1 I wasn’t tired, so I pressed on into sunrise. I attempted sleep at Iron King, but couldn’t so again continued. I ended up finally falling asleep for an hour at Fain Ranch at around mile 100 of Cocodona 250.

Conditions taking hold

Even though I normally tolerate heat decently and had also done a sauna protocol, the sun exposure slowed me down on the climb up to Mingus. I believe fatigue made my body less resilient to environmental factors. Still, I was able to eat and drink normally…. Or not so normally (I consumed three plates of lasagna at Mingus!). I began sleep walking just after Jerome and slept for an hour at Deadhorse before heading back out around sunrise. It was here that I should have taken a least a two- or three-hour nap. Trekking through the hot, exposed section of the course near Sedona my body finally decided to that was unhappy with a few brief dirt naps and two 2-hour sleeps and rebelled.

Crisis point

The growing sleep deficient plus general body fatigue completely obliterated my body’s ability to maintain equilibrium. I could only take tiny sips of fluid. All my fuel made me want to hurl. Most concerning, it was over 80F and I started to shiver leading me to put on pants and a puffy for a while. My pacer was extremely attentive and we made a joint decision to wait in the shade for an hour. When the temperature dropped in early evening, I would be able to move faster and get to the next aid station with less stress on my body. I was taken off course to a dispersed campsite and informed that I was going to sleep for 6-7 hours at the Sedona aid station. Mingus to Sedona is where I stopped racing and began surviving.

Learning from the lows

I am convinced that my sleep strategy is what led to heat exhaustion and me sliding from the front to the middle of the pack. It’s easy to focus on the “woulda, shoulda, coulda” after a race. However, the reality is that, without previous 200+ experience, my sleep plan was an educated guess. Hindsight is always 20/20! In the future, I would for sure choose to sleep for 2-3 hours earlier in the race, rather than crash and need to hibernate for 7 hours later on. An hour here and there wasn’t the way to go for me.

Dandelion taking a dirt nap during Cocodona 250.
Dandelion taking a dirt nap during Cocodona 250.
Most important course specific knowledge to know about the race

Do not rush on day 1. The first 37-50 miles are by far the crux of the race and features over a quarter of the vert! Also, if things go wrong don’t give up. Take the time to reset. The nice thing about 200s is that you almost always have time to recover and try again!

Aesthetics – Is it a pretty course?

One of the unique and amazing things about the Cocodona 250 course is that it travels through so many different ecosystems: from the desert of Phoenix to the high altitude, mountain town of Flagstaff. Running through these different environments and witnessing the subtle changes in gradual progression was an amazing experience. There is diverse beauty in every section of this course!

Difficulty – Is it a tough course?

YES! The 250-mile distance is within itself difficult. On top of that the race requires athletes to have a variety of different skill sets. The ability to tackle huge ascents, rocky terrain, technical downhills, rolling and runnable trails, heat and sun exposure, as well as cold tolerance are all requirements. Athletes must also carefully monitor their bodies so they get the right amount of fuel, hydration, temperature and sleep during their time on the course. There are a lot of moving parts and it’s very easy for a small problem to become a massive one over this distance.

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

Cocodona 250 is run by Aravaipa Running, an incredibly well regarded and professional organization. All Aravaipa events are outstanding, and everything was completely dialed in for this race!

Competition – Is there a strong field?

The men’s field was outrageously strong this year with all three of the first-place male finishers from the race’s inception competing along with some other highly notable elite level men. The women’s field wasn’t as deep, but it was still extremely competitive. Each year Cocodona 250 seems to attract an increasing number of big names from the ultra world!

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

Registration was possible until about March in 2024. Registration for Cocodona 250, the 2025 edition, filled 10 days after the 2024 race ended! I’m unsure about hotels as I always camp, but Flagstaff and Phoenix are large cities and I suspect they always have some space available. Regardless, I think it makes sense to get things rolling for this race sooner rather than later because of all the planning that goes into executing a 200+ miler.

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

In the first 38 miles two water stations have a 1-liter water limit. This is one of the hottest sections of the course and athletes must have the ability to carry 4 liters for this section. I recommend carrying the 4 liters and restocking with the 1-liter allowance at these stations. You’ll want all that fluid! Otherwise, aid stations have all the normal staples –PB&J sandwiches, pretzels, chips, trail mix, candy, Oreos, pickles, cooked potatoes, granola bars, bananas, watermelon, gels– and most aid stations also had a hot “meal” option, especially later in the race. The hot options were mostly on the bland side which I appreciated. I wouldn’t have been able to tolerate high flavor that far into the race: I just needed fuel!

Weather and typical race conditions

It was a cooler year by normal standards for Cocodona 250. However, it is still the desert! In other words, the temperature soared during the day and plummeted at night!

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

During the day, I recommend wearing light colors and reducing sun exposure. This does not mean simply putting on lots of sunscreen! Think about wearing a large brimmed hat along with arm and/or leg sleeves to help limiting exposure. At night, things can really chill down and fatigue amplifies how cold you feel. A warm puffy jacket, gloves, pants, and hand warmers will help you stay cozy. Also, wear your bivy if you’re cold! Headlamps are a must: I prefer a waist light like the UltrAspire Lumen 850 or 600 over a headlamp. In my opinion, these lamps cast more light and give better contrast to the terrain than a headlamp. Don’t make navigating the course more challenging when you’re already exhausted! Finally, I like to use gaiters in the desert to protect from the plants and keep out the sand.

Spectators – Is this a friendly course for your friends?

Some aid stations were spectator friendly, but it is highly important that you read the rules regarding aid stations and parking to avoid getting DQ’ed!

How’s the Swag?

10/10! This might be the most swag I ever received at an ultra, and all products were high quality! Items included: backpack, tech shirt, sweat shirt, Flagstaff drink vouchers, Naak bar, Satisfy Hat, Spring Energy gel, and I’m sure I’m forgetting some things! Plus, of course, there’s a rad buckle!

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

Yes, I highly recommend this race to others who are willing to put in the time training and planning! 10/10!

Curious about 200+ mile races? Check out this article: 200 Miles and Beyond: Inside the World of Ultrarunning with Team RunRunner Rebecca Walker and Coach Greg Ottinger.

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

Whitefish Marathon Race Report

Race: Whitefish Marathon

Runner: Jenny Windham

Race Date: 05/18/2024

Location: Whitefish, MT

Result: 5:49:12

Jenny at the finish of the Whitefish Marathon. PC: Mountain Life Photography
Jenny at the finish of the Whitefish Marathon. PC: Mountain Life Photography

3 Bests – What aspects of the race did you like the most?
  1. Beautiful mountain scenery – a nice blend of town and more rural/remote areas
  2. The town – Whitefish had a fun ski- and lake-town vibe about it
  3. Shops and restaurants were great for spectators, as well as post-race
Not so much – Aspects of the race that didn’t do it for you

There were quite a few hills during the race, but we knew this going in, and the added challenge made finishing that much more rewarding!
Unfortunately, there were only 9 port-a-potties at the start for all the runners in the marathon, half, and 5km, so this caused a long line. Also, the course marking could have been more consistent and frequent.

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

Not really weird, more so surprising is that there were no pacers, bag drop, or live tracking.

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

Part of it was luck: I didn’t feel any blisters until around mile 20, and also the temperatures stayed cool enough to be manageable and removed any stress about dehydration and electrolytes. The scenery was nice, from the open farm land to the Whitefish Lake State Beach, and the Big Mountain resort, there was lots to see. While the hills were a challenge, a highlight was the extra satisfaction of finishing, not to mention being able to keep going while others are walking as I’d paced myself well.

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

Don’t underestimate the hills! They don’t look very intense on the Whitefish Marathon course map, but when you have a bunch of them, and start to get fatigued, they really eat away your pace and energy. I intentionally saved my energy the first half to be able to use it the final half.

Lessons you learned that will help you next time around

Nothing really new for me personally. I know the area, so similar to a familiar road trip, it helps knowing what’s ahead, as well as reliving fun memories from other visits. If you have a chance to visit beforehand, or even just a couple of days, it might be good to drive the course roads, and also to pick out some areas you’d like to visit and relax at afterwards. The lines were long at the vendor area, so some friends of mine who ran the half and finished hours earlier, ended up driving home rather than sticking around.

Most important course specific knowledge to know about the race

While there were plenty of aid stations with friendly volunteers and course monitors, the course is much less marked from miles 14-26. At the half/full marathon course split, instead of spray painted arrows on the road, they began using stickers which were not as pronounced/obvious. The Whitefish Marathon course was a big loop for the first half, then a small out and back the next few miles, before a bigger out and back the last few miles. Only one lane of the road is blocked off for runners, so you need to be watching for traffic as well as any congested areas. There was a point by Logan Health where it was so packed that we struggled to fit within the one lane, and you had to weave around people or slow a bit to let oncoming faster runners pass by. At other times, you were the only one around, leaving me wondering if I was even heading the right direction; I used the strategy of continuing to run straight or stay on that road until I saw a sign saying to turn.

Aesthetics – Is it a pretty course?

Very pretty! There are also some residential areas which add variety to the course: this one has a bit of city, country, and some hills.

Difficulty – Is it a tough course?

26.2 miles is never easy, but I wouldn’t say this course is any more tough than most. That said, the hills can be character-building, especially if you don’t have any to train on in your area. The elevation isn’t too high compared to the surrounding town and region, but if you’re coming from lower sea level you’ll want to build more stamina into your training plan with whatever you have to work with.

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

Packet pickup was a breeze, and there was no line when I came. The course and vendors were all setup and race started on time. There was good communication ahead of race day, with updates on their Facebook or Instagram pages.

I found the results and photos on their Instagram page: I never received an email or notification. Overall, I’d give it a 9/10: not the best I’ve ever experienced, but everything was satisfactory and I’d run it again.

Competition – Is there a strong field?

Oh yes! The Whitefish Marathon is a Boston Qualifier, and the only one in the area, so there are thousands of participants. The popularity of this race has been exponential within the last few years, and runners visit from near and far. Most running in this area is on the trails, add to that the other adventurous sports nearby like skiing, snowshoeing, cross-country skiing, hiking, kayaking, camping, and it’s a pretty fit crowd.

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.

Book any hotel and airfare as soon as you plan to register. The hotel I wanted to stay at to be close by to the race start was booked since December (for a late May race) when I checked. Lots of people come to the area during the spring, excited to get out and adventure!

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

Just water and Hammer products (gels and Heed electrolytes) at the aid stations. Personally, I prefer a different brand of gels and electrolytes, so I was sure to carry that. I also brought pickle juice, which really helped between my electrolyte and gel fuel breaks. If you have coconut water or your favorite recovery drink/protein bar/snack in your vehicle, that also can be nice for post-race. I had to drive myself home afterwards, and when you’re tired and sore, having something to eat and drink in your car is advisable to ensure that you have enough energy and extra water to get home!

Weather and typical race conditions

It can be a mix! On race day this year it was chilly in the early morning, warm and sunny a couple hours later, then drizzling and overcast at the end. Certainly prepare for all conditions: bring layers, as you would any spring day out.

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

Bring a range of clothes: hoodies and any gloves, buffs, hats or headbands, arm sleeves for morning. If you have a family or friend, you can have them meet you somewhere to hand them off later. I just brought a hoodie and tied it around my waist. I carried a water bottle and wore a running belt; some prefer to wear a vest or hydration pack. As always, practice with different things to find what you prefer. At the aid stations, I’d get a cup of water and fill up my small water bottle, then drink the rest and continue on. Think about your plan for aid stations ahead of time.

Spectators – Is this a friendly course for your friends?

Very! There are no road closures and it’s not too crowded for parking or meeting up.

How’s the Swag?

Minimal, but I’m not a huge swag fan. The t-shirt was soft fabric, and the same color for the Whitefish Marathon, Half Marathon, and 5km races. The medals were nice though. Aside from the bib and some Hammer fuel samples, that was about it: nothing over the top here in Montana, we prefer it that way! 🙂

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

If you’re looking for a road marathon in the area, the Whitefish Marathon is the only one around unless you wait until the Fall.

Got the marathon bug like Jenny? Check out this article: “How to PR in the Marathon“.

Sun Mountain 50K Race Report

Race: Sun Mountain 50K

Runner: Rohit Eipe

Race Date: 05/18/2024

Location: Winthrop, WA

Result: 9:57:12.9 https://chronokeep.com/results/sun-mountain-50/2024/570

Strava Activity Link: https://www.strava.com/activities/11443014175

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

  1. Scenery – the mountain vistas, meadows of spring flowers; the area makes me want to leave the city and retire there!
  2. Trail conditions – generally pretty easy trails without too many roots or rocks. The course is singletrack trail for most of the race, with some wider sections.
  3. Aid stations – while they could be better by having consistent items at each aid station and publishing precise lists of what to expect ahead of time, the aid stations were well staffed, well stocked, and full of friendly race support. Having drop bags at each aid station made it so that I could changes socks often, change shoes for road and trail sections, carry less food and water with me, have my specific preferred fuel – so kudos to the race folks on organizing these well and getting everything right here.
  4. Weather – it was pretty wild at altitude, which made things harder, but it was cool and generally good running weather… plus the hail certainly made for a good story!

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

Overall race organization – the organizers of the Sun Mountain 50K and the weekend’s other races changed the course after months of my (and probably many other folks) emailing them to understand what the course was, which meant I didn’t know what I was training for. Eventually they added 10 miles of pavement – which I had mixed feelings about personally given I was expecting a trail race. I’m so used to road running and was looking forward to the added challenge, but those extra pavement miles made the race much more doable for me in the end. I could see this being very annoying for other folks set on a trail run too.


Weather – I got hailed on at altitude for about 6-7 miles, which in fairness we were warned about. In the end, it was actually kind of fun, but I can see how this isn’t everyone’s cup of tea. You also can’t control for that though.

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

Definitely the weather! There is always a huge variation based on altitude primarily, and May is also shoulder season so it could be hotter or cooler depending on the year. For me, on the day it went from sideways hail to light/heavy rain to sunny and baking sun: basically all four seasons in one day!

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

Finishing – I’d DNF-ed at a 50K 7 years prior, so for me this was a grand f-u to the universe and I’m stoked to have finished! Spite is the best motivator!
The scenery was also a highlight, as I mentioned about. The town of Winthrop had a really nice vibe to it as well.

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

Use the drop bags and carry less stuff! And for me, using poles was a good tool to take a ton of weight off my legs and made it possible to finish, so others could consider that too.

Lessons you learned that will help you next time around

I think I left a fair bit of energy on the table. I ran the last mile or so quite fast in the end, so I really should have sped up more on the road downhill at a bare minimum. I’d say the same for the gentle trail downhills: I should have pushed harder on those.

Also, my watch was in a mode that auto-paused the workout while I was at one of the aid stations for a good 7-8 minutes, resulting in a difference between chip time and my watch’s timing. I need to turn that feature off for races.

Most important course specific knowledge to know about the race

The course is mostly single track trail, but, based on permitting difficulties, it looks like road sections may continue to be a part of this race in the future. While for the 50K or 50M this isn’t such a big deal, it is a bit of a downer for the 25K if you end up running 10 miles of road and only 5-6 miles of trail. Be mindful that the aid stations are well spaced out, so use them. And remember that the weather can vary a lot based on altitude and luck of the draw!

Aesthetics – Is it a pretty course?

Very much so, one of the nicest courses I can remember!

Difficulty – Is it a tough course?

I didn’t think the Sun Mountain 50K course was super difficult, but there was a moderate amount of elevation for the distance. The singletrack trail meant you had to pay attention somewhat. There were very few steep sections, and even those were relatively mild.

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

Yes – except for the months leading up to the race with the permitting and course mess.

Competition – Is there a strong field?

I’m at the back of the pack here so I have no idea!

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

Hotels and Airbnb’s probably fill up quite quickly, so book early.

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

Good on the whole, but they could be improved by publishing precisely what will be at aid stations ahead of time and sticking to it. I did discover peanut butter and pickle wraps, which were weird and delicious!

Weather and typical race conditions

As you’ve read above, expect widely varying weather! There could be snow and hail at the higher altitudes, and rain is very likely at some point.

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

Poles are good but not really necessary. And I feel like pretty much everyone was running in the Hoka Mafates, so perhaps a shoe worth checking out for this race.

Spectators – Is this a friendly course for your friends?

Not this year based on the big changes to the course, and there was no racer crew support. This was a huge bummer.

How’s the Swag?

Not great. T-shirts were available for purchase but I didn’t buy one.

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

I’d give the Sun Mountain 50K 4 out of 5. It could be 5 with better organization.

Looking for your next goal race like Rohit? Check out this article: “How to Choose your next Goal Race“.

Race2Adventure: Life-Changing Running Adventures

by Team RunRun Coach Brian Lettner and all pictures by Luciana Smania

Brian has raced around the world thanks to Race2Adventure’s life-changing running adventures. Directed by Merritt Hopper, Race2Adventure offers a unique concept that combines running with travel and exploration. Brian is one such Race2Adventure enthusiast who has been on multiple trips and shares why in this blog.

Brian Lettner on Race2Adventure

Sights from a Race2Adventure run

Nine days. Eight nights. An adventure to remember. An adventure for runners of all levels.

Brian on a Race2Adventure trip

I first heard of Race2Adventure through an email promotion in 2018. Noticing that this trip was right after my college graduation, I convinced my brother to go with me as a graduation present. The rest is history. I have been on four Race2Adventure trips now – Ireland, a Danube River Cruise through four countries in Europe, Norway, and Italy – with plans to go to Scotland in the summer of 2025.

How Race2Adventure works

What made it such an easy choice back in 2018 was the fact that Race2Adventure plans everything for you! In four simple steps – pay a flat fee, get your airline tickets, pack your bags, bring some extra money – you are all set. They find the best spots to stay, arrange transportation, plan cool activities, and most importantly, take you to the most epic locations.

Meeting new people: concerns of an introvert

However, Race2Adventure isn’t all about the views or the food or the little trinkets you buy along the way, it’s about the people. Merritt Hopper is your host, and he and his staff are some of the best people you will ever meet. The same goes for your fellow runners/adventurers. I have made some amazing friends on my four trips with Race2Adventure, and I believe you can too.

You might be saying to yourself that you’re an introvert. I would never make friends like that. Well, news flash, I am an introvert myself! That’s how easy it is to make friends on these wonderful trips and make the memories even more meaningful. Merritt asks everyone on the first night how many trips everyone has been on. At least half of the people raise their hand that this is their first Race2Adventure trip. So, bring a friend, family member, or go by yourself – just remember to make an effort to talk to the person next to you on the bus and to sit with someone new during meals. You never know, you might be running another race with them in the future or helping crew them at The Moab 240 (true story of mine). 

Oh, the places you’ll run!

Lastly, I want to get to one of the best parts of these trips…the racing. Merritt and his staff plan these trips years in advance, scouting the country (or countries) for the best spots to run. We are talking forests, mountains, oceans, and lakes. Add to that the Olympic ski jump and Atlantic Ocean Road in Norway. Even running through the streets of Pisa, Italy, plus many many more beautiful, and breathtaking spots. No matter your ability, these races and travel experiences will blow any other running event you have ever done out of the park.  

Now, I could go on and on about the details and memories I have of my past trips, and I am happy to either help you by coaching you for an upcoming trip or telling you more about my experiences (feel free to reach out). All I am saying is to give Race2Adventure a shot if you can. You will have some amazing memories, potential new friends, and grow in ways you never realized you could. I honestly can’t think of any better way to visit a new country!


Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He can help runners fit training into an already busy lifestyle, as well as help with menstrual training.

200 Miles and Beyond: Inside the World of Ultrarunning with Team RunRunner Rebecca Walker and Coach Greg Ottinger

by Ruby Wyles

A few weeks back, we received a race report from Team RunRunner Rebecca Walker that said something along the lines of: ‘I hopped in a 200 mile race, it was fun, wasn’t my fastest or my slowest’. Rebecca’s nonchalance suggested that running super long distances was a relatively common affair for her, and I had to learn more!

Rebecca running 200 miles and beyond at the 2023 Cocodona 250. PC: Anastasia Wilde
Rebecca wading through a creek during the Cocodona 250. PC: Anastasia Wilde

Meet Team RunRunner Rebecca Walker and Coach Greg Ottinger 

Coached by accomplished ultrarunner and Team RunRun Coach Greg Ottinger, the pair have been working together for two and a half years and counting. As mentioned, coach Greg is no stranger to 200 mile races or back-to-back ultras, himself targeting the Triple Crown of 200s this summer, which involves running three 200-mile races over four consecutive months! With over 200 Team RunRun coaches to choose from, it’s no coincidence Rebecca and Greg seem to have the perfect coach-athlete match.

According to UltraSignup, in little more than 10 years, Rebecca Walker has 82 ultras to her name, including seven 200+ mile races, which had her running for up to 5 days at a time! Yep, 5 whole days, over 121 hours to be precise! Interviewing Rebecca, I thought I’d start with the obvious question I’m sure we’re all wondering: why? What draws you to these super long events, and why do you keep going back for more?!

Rebecca: “Historically, I chose my races based on places I wanted to visit. My first 200 mile run was the Tahoe 200, which I remember seeing advertised and thought I would like to do it someday. At the time, you had to have completed a mountain 100 mile qualifier race beforehand, so I wasn’t able to enter Tahoe 200 until the prerequisites were met. After completing that one successfully, I realized how much I appreciated the variability of these events, as well as the slower pace – being a slower runner, this was important to me!”

Balancing ultra training with life

As superhuman as Rebecca’s ultrarunning exploits seem, she isn’t a full time runner focused solely on the eat-sleep-train priority triplet that many professional athletes are. Instead, Rebecca balances a full time job in the legal field with family life as a wife, mom to an active teenage girl, plus two cats and dog too! Not your typical husband-and-wife duo, the pair bond over their love of ultras, and actually ran the Moab 240 together for their honeymoon!

So what’s Rebecca’s secret? How can she possibly excel at these ultra ultra distances with so much other life to balance?

Rebbeca: “Greg [Ottinger, her TRR coach] has been AWESOME working with my schedule, and we’re flexible with moving workouts around. My husband typically runs with me on the weekends, but the weekday stuff is all me.”

“Training for 200 milers is not too much different than 100 mile training. Under Greg’s guidance I now run 5 days a week (vs the 3-4 I used to do): 3 runs are usually Z2, easy training; 1 day is typically speedwork and/or hills depending on whatever race I have coming up; and the other day is a long run. Saturdays are always my long days, involving either a progression run if I’m training for something flat, but usually I go on a time-based adventure run in the foothills/mountains.” 

Add to that Rebecca’s one day per week of strength training, and training for 200 milers seems almost manageable…?! Rebecca adds: “I just do what I’m told”, not overcomplicating her running, and leaving the X’s and O’s of training science to her coach Greg, a job he readily accepts. 

Greg: “As a coach, navigating Rebecca’s race calendar is akin to orchestrating a symphony of commitments, aspirations, and relentless determination. Hailing from the frosty climes of a region that could freeze a San Diegan’s bones, Rebecca juggles the roles of a dedicated runner, nurturing mother, driven professional, and even a devoted dog mom. It’s a balancing act that requires precision planning and adaptability, a task I undertake with both awe and admiration.”

Another 200 mile run

As a runner with a coach myself, I believe this is one of Rebecca’s, and most athletes’, secrets to success: enjoy your running, don’t overthink it, and outsource the programming to an expert, like our band of Team RunRun coaches!

If you want further proof of Rebecca’s mortal and measured approach to training, consider that when the weather is close to freezing she simply doesn’t run. Instead of toughing it out in miserable conditions, or making up mind-numbing miles on the treadmill, Rebecca opts for extra recovery over trying to prove her toughness in training, a fallacy that almost always backfires. Despite preparing to race through all hours of day and night, in all kinds of sleep-deprived, underfueled,and fatigued states, again Rebecca doesn’t make training harder than it needs to be, not losing sight of the fact that running should be (at least most of the time) enjoyable! 

Rebecca: “I don’t night run [in training], but I do vary the terrain and elevation, running on dirt roads and trails near my house in Colorado.”

Greg: “Preparing for the rigors of ultrarunning demands a holistic approach that transcends mere mileage. Rebecca’s training regimen revolves around building a robust aerobic base, with 90% of her workouts dedicated to aerobic efforts, Heart Rate Zone II. We prioritize consistency, honing her ability to endure the relentless demands of multi-day races.”

Rebecca’s year-round race schedule means that she is constantly in training mode, save for a taper week prior and recovery week post race. 

Greg: “When it comes to setting race goals, Rebecca is quite candid. Whether she’s eyeing a podium finish, leisurely adventure with friends, or simply seeking the joy of crossing the finish line, each race serves a distinct purpose. If it’s a “fun 50,” we integrate it into her routine without the customary taper, allowing her to enjoy the experience without compromising her overall progress or risking injury.”

Without big swings in her mileage, plus her incredible ability to endurance and recover from these long distances, Rebecca maintains an impressive baseline fitness that allows her to race frequently and avoid injury. She reminds us all that the key to any and all running success is consistency, not hero workouts or huge increases in mileage leading into race day; Rebecca, with help from her TRR coach Greg, has found a sustainable level of training for her body and life demands, that she is able to repeat year-round. Now that is the not-so-sexy secret to success!

Running fundamentals: fueling, sleep, and recovery

Fueling, a critical element of any ultrarunner’s performance, is another of Rebecca’s strengths, and she is gifted with an iron stomach that allows her to “eat whatever is available at aid stations”. She jokingly refers to herself as a “trash panda”, recognizing that she is “in the minority of folks who don’t have issues with fueling”. During long training and race days, Rebecca fuels consistently, always carrying extra snacks to ensure she’s never running close to empty. 

It’s not just fueling that Rebecca’s dialed in, running through extreme fatigue and sleep deprivation appears to be another one of her skills. Whether honed through parenthood, a highly caffeinated lifestyle, or a rare genetic ‘I-will-run-on-no-sleep’ predisposition, if the princess and the pea is on one extreme, Rebecca is on the far other!

Rebecca: “I can get through night one fine without sleep now that I have nailed down a good caffeine plan. After that first night though, I tend to have issues falling asleep, but taking some time off my feet at aid stations even when I can’t sleep helps. Over time [as Rebecca gets further and further into a race, becoming more and more fatigued] I can usually get about an hour’s sleep at an aid station, as well as 5-10 minute trail naps! If the terrain permits, I’ll just lie on the side of the trail, or sit up against a tree; other times, just closing my mind will usually be enough to keep me going for a few more hours.”

Much to my surprise, and in part credited to great nutrition and smart training, alongside honest communication with her coach, Rebecca isn’t bed-bound for weeks following her epic adventures, and instead is an advocate for the ‘motion-is-lotion’, ‘movement-is-medicine’ paradigm.

Rebecca: “Hydration and sleep are so important, and I aim for 8-10 hours a night the first few days after a big race. I am a huge fan of active recovery. I still take my dog for walks (usually a few miles at a time) and I have a treadmill desk that I walk on while working.”

Greg: “Navigating the aftermath of ultramarathons requires a keen understanding of the body’s signals and rhythms. Listening to her body becomes an art form, as we interpret its subtle cues and adjust our approach accordingly. Rebecca is always clear with her progress and we adjust each week accordingly.”

Rebecca during her Tahoe 200 "honeymoon".
Rebecca during her Tahoe 200 “honeymoon”.

Ultra racing: highs, lows, and 200-mile memories

A seasoned ultrarunner with over 100 results to her name, I asked Rebecca a very difficult question: what her favorite race has been so far.

Rebecca: “Tahoe 200 will always be very special to me. I ran when it [the course] was still a loop around the lake, and it was just so surreal to be going for this huge, unknown distance. Cocodona 250 was also a wonderful event with very diverse environments” as runners traverse from the desert and cacti in Phoenix up to the mountain town of Flagstaff, with its fir trees and cooler temperatures.

Full of positive regard for these super long races, I imagined there must also be significant challenges and low points that are just par for the course. Yet again, I was surprised and in awe of Rebecca’s response. 

Rebecca: “I don’t typically encounter many issues in training, unless it’s weather related or to do with personal things going on outside of running. I am, and always have been, a slower and low mileage runner, but that doesn’t derail me or make me “get in my head.”

That said, races can be a stressful experience for Rebecca, with race cutoffs never far from her mind. Even in the face of uncertainty, she remains remarkably undeterred, reminding us all to continue to chase big goals no matter how unlikely they may seem!

Rebecca: “I know I can complete these distances, but am I fast enough to make cutoffs? Sometimes yes, sometimes no, still I never regret going for big goals.”

Working such an ambitious and motivated athlete comes with its own set of challenges, as Greg attests to, but he, like Rebecca, sees them in a very positive light.

Greg: “Coaching Rebecca is a rollercoaster of exhilaration and anticipation, characterized by the electrifying unpredictability of her ambitions. From impromptu 100 mile races, to last-minute decisions to pace a friend across unforgiving terrain, Rebecca’s spontaneity keeps me on my toes. Yet, amidst the whirlwind of uncertainty, her commitment to the process remains a true inspiration.

The ease of coaching Rebecca lies in her work ethic—a pursuit of excellence that leaves no room for excuses or shortcuts. She embraces each challenge with resolve, transforming obstacles into opportunities for growth.”

I finished off digging deeper into her race highlights, and again, the pure joy she has for running –running very long distances at that– shone through.

Rebecca: “All my ultras are victories! Tahoe 200 being my first; Moab 240 [Rebecca’s ‘honeymoon’] for not pushing my new husband off a cliff (haha, just kidding!); Bigfoot 200 for being the most technical and challenging of any 200 I’ve done; Cocodona 250 – I was a DNF the first time around, then went back for redemption in 2023 and had an awesome experience; and, most recently, the Southern States 200, a race I completed without crew or pacers, barely recognizing anyone on the start list, made for a fun and novel challenge in and of itself!”

At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.
At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.

Top races for new ultrarunners from Team RunRunner Rebecca Walker:

100K (62 miles) distance

  • Rebecca recommends the Black Canyons 100K for its non-technical nature, great organization, and community spirit. In her words: “it’s large enough that you’ll never be alone on the trail”.

100 miles distance

  • The Lean Horse Ultra in South Dakota and the Javelina Hundred in Arizona come top of Rebecca’s list. The two race courses are non-technical, runnable trails, and the events as a whole are a lot of fun for both runners and crew!

200+ miles distance

  • “Amazing in different ways”, according to Rebecca, these long ultras are so varied. Cocodona 250, a race that takes runners from Phoenix to Flagstaff, AZ, has quickly become one of the most highly rated and popular events. 
  • Another great beginner-friendly ultra is the Cowboy 200 in Nebraska. Rebecca highlights its “flatter and less technical nature”, and a course that is very crew accessible with good phone service throughout.

Advice for new ultrarunners from Team RunRun Coach Greg Ottinger:

I asked seasoned ultrarunner and TRR coach Greg Ottinger to share some words of wisdom for ultra-curious folk, and what I received was something quite prophetic, not to mention poetic! (Greg, if you fancy a career change, or get bored of running 200-milers, I’d take you on as a TRR staff writer in a heartbeat!).

Greg: “To aspiring ultrarunners, I offer a simple advice: dare to dream, but do so with deliberation and respect for the journey ahead. Embrace the unknown, but temper enthusiasm with wisdom and experience. Seek guidance from seasoned veterans, whether it be through mentorship or the counsel of a trusted coach. And above all, trust in the resilience of the human spirit—to endure, to overcome, and to transcend the limits of what is deemed possible.”

Oregon crest 100 miler

What’s next for Rebecca and Greg?

Unsurprisingly, Rebecca’s mind and body are already preparing for the next challenge: a relatively achievable –only by Rebecca’s standard that is!– series of 100 mile races this summer. Fear not, Rebecca’s 200+ mile days are far from behind her! In fact, Rebecca has her sights set on the Arizona Monster 300, a 309 mile run through the desert of Arizona. And before you ask, yes, I’m equally confused by the race director’s dishonesty: I mean, if runners are already covering 300 miles, why keep the extra 9 miles a secret?! 

As for coach Greg, he’s in the thick of training for the Triple Crown of 200s, running three 200-mile races in so many months this Summer, along the way inspiring more runners to give ultras a try!

If you’re curious about ultrarunning and the training it takes to run long distances, check out our group of Team RunRun coaches and filter for ultra and trail specialists.

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

Jim Thorpe 7 Miler Race Report

Race: Jim Thorpe Area Running Festival – 7 Miler

Runner: Hannah Breedlove

Race Date: 04/28/2024

Location: Jim Thorpe, PA

Result: 1:07:48

Strava Activity Link: https://www.strava.com/activities/11122963713

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

  1. The train – the 7 miler start was accessible by a scenic train that drops you off 7 miles from the finish. Marathon runners (and I think half runners the day before, but can’t speak to it since nobody in our group ran the half this time) could also take advantage of the train, but had other options available. Riding the train through the Lehigh Gorge State Park just after sunrise on the way to the race start was a really cool experience.
  2. The race director – it’s a pretty small race, but you could tell they put their whole heart into it. I had to transfer from the marathon to the 7 miler, and the race director was so helpful. We ended up running into him at lunch on Saturday after they finished up the half marathon, and he was just a really cool guy who clearly loves his community.
  3. Jim Thorpe – what a cool town! It’s a small, historic mountain town a little over an hour outside of Philadelphia, and it was so nice. The race had three restaurants and cafes involved in the weekend where runners could get discounts, and the two we went to were amazing!
The start of the Jim Thorpe 7 miler

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

The bathroom situation – it’s not the race’s fault. The nature of the course is that it’s a point to point, net downhill, along a rail trail. Really cool! But few access points (and even fewer accessible by car) meant few opportunities to bring out porta pots. The good news: there was a bathroom on each car of the train, so you weren’t totally out of luck. But there also just wasn’t really room for emergencies along the course — even the woods were pretty much entirely visible from the train riders that pass while you’re running.

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

No bears??? Was really hoping to see a bear. Alas.

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

I haven’t raced in a long time and haven’t had the most consistent running lately. BUT – I was able to kick hard at the end and close out my race with my last mile over a minute per mile faster than my average pace, and still had more of a kick in the final 50 meters. It was so fun and I’m super proud of it!

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

If you take the train to the start, you can leave things on it and they’ll leave everything together at the finish for you. I was nervous about the bag check situation and didn’t bring anything with me, but it’s so good to know!

Most important course specific knowledge to know about the race

If you run the full, know that the last ~8 miles are much less shaded than the first 18: wear a hat!

Aesthetics – Is it a pretty course?

Gorgeous. The scenery is pretty similar the whole time, but still really really nice.

Difficulty – Is it a tough course?

Not at all! It’s net downhill and they mean it. Just a smooth cruise along a rail trail.

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

Well-oiled machine, surely. It’s a small race, but honestly I’d say a well-orchestrated train ride to the start is a pretty impressive feat. There were a ton of logistics for the race, but they did well.

Competition – Is there a strong field?

The Jim Thorpe 7 Miler was largely recreational, but the marathon had a pretty competitive (albeit spread out) field!

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

Jim Thorpe is a small town, so if you want to stay where the race ends, book your hotels early. If you’d rather stay near the start, that’s an even smaller town. Less tourism, so it’s easier to get a hotel near the highways, but also fewer amenities and cool surroundings.

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

They had UCAN at some of the stations, water, and bananas (as far as I could see on the Jim Thorpe 7 Miler course)

Weather and typical race conditions

April in the mid-Atlantic could range from 30-80, so watch the weather, haha!

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

Some marathon runners found that shoes with mesh uppers, or more porous shoes in general, got lots of rocks and sand in them. It’s not a paved course. Some runners ran with ankle gaiters, but that could feel really hot on a warmer day.

Spectators – Is this a friendly course for your friends?

Not particularly. There’s very little access along the course. But the finish line is great!

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

4/5 stars! I’m glad I ran it, I had an absolute blast, I don’t know that I need it to be a repeat race.

Looking for your next goal race like Hannah? Check out this article: “How to Choose your next Goal Race“.

5 Training Tips From Team RunRun Coach Dakotah Lindwurm

by Ruby Wyles

Team RunRun Coach and Marathoner Dakotah Lindwurm made a huge splash earlier this year when she secured her spot on Team USA for the Paris 2024 Olympics. Last week, she was featured in Runner’s World and we couldn’t be more excited for her! As a coach, Dakotah also offers her guidance to other runners: below are five training tips she lives by, highlighted in her Runner’s World article.

Dakotah breaing the tape at the Grandma's Marathon

Dakotah opens up about a rocky upbringing and challenges she faced early on, alongside her running progression from an average high school and college athlete to qualifying for the Olympics. Some of our favorite interview moments include the love Dakotah expresses for her parents, and how, from a very early age, Dakotah supported her mom through health challenges and homelessness. Another highlight is the power of a dream and role models: watching the film Miracle in middle school ignited Dakotah’s desire to make the Olympics one day herself, and after you read up on Dakotah’s unlikely path to professional running, you’ll appreciate why her making the 2024 US Olympic marathon team is nothing short of miraculous! 

Here are five training tips Team RunRun Coach Dakotah lives by, highlighted in her Runner’s World article:

1. Persistence Pays Off:

Dakotah Lindwurm’s story underscores the importance of persistence in achieving long-term success. Despite facing homelessness, financial struggles, slow progress, and initial setbacks in her running career, Dakotah persisted. She continued to train, compete, and work towards her goals, refusing to let obstacles deter her. This resilience ultimately led her to a spot on the U.S. Olympic Marathon Team, proving to her and everyone else that consistent effort over time can yield remarkable results in athletics and beyond.

2. Set Clear Goals:

We can all learn from Dakotah’s journey about the significance of setting clear and ambitious goals. From her early days in high school track to her pursuit of qualifying for the Olympic Trials, she had specific objectives that guided her training and focus along the way. Alongside Dakotah’s big-picture goal of qualifying for the Olympics, with guidance from her coaches, Dakotah focused on the small steps along the way that would eventually allow her to turn her aspirations into reality. Clear goals provided Dakotah direction, motivation, and a roadmap for her athletic success.

Dakotah Lindwurm keeps showing up and performing strong, another of the five training tips.

3. Focus on Improvement:

Another remarkable take away from Dakotah’s story is how she has remained dedicated to continuous improvement in spite of setbacks. Rather than becoming discouraged by her unremarkable high school and college track PRs, as well as the high improbability of ever signing a professional running contract, let alone qualifying for the Olympics, she embraced the opportunity to learn and grow as a runner. Dakotah’s commitment to training, her willingness to seek ways to enhance her skills from coaches and other athletes, combined with her perseverance in the face of adversity allowed her to steadily progress and achieve success at higher levels of competition. Dakotah highlights to us all the importance of focusing on the process rather than the outcome, the daily habits that drive the big changes, and using the small wins along the way as fuel to the fire.

4. Adapt and Learn:

Dakotah’s journey underscores the importance of adaptability and a willingness to learn. Throughout her career, she sought guidance from experienced coaches, adjusted her training regimen based on feedback, and continuously refined her techniques. By remaining open-minded and receptive to new ideas, such as moving up to the marathon aged only 23, as well as dialing in her fueling strategy -the reason for Dakotah dropping out of her first marathon-, she was able to evolve and progress as a runner. The ability to adapt and learn is essential for anyone looking to improve and thrive in any area of life, the ever-changing landscape of athletics being no exception.

5. Believe in Yourself:

Perhaps the most important of all five training tips and most crucial aspect of Dakotah Lindwurm’s success is her unwavering self-belief and the power of a dream. In the face of doubt and skepticism from others, she maintained a strong belief in her abilities and potential, refusing to give up on herself and her miracle. Dakotah’s confidence in herself fueled her determination, resilience, and perseverance, enabling her to persist in spite of challenges and unlikely odds, and ultimately pursue her dreams with unwavering conviction. Alongside the way, Dakotah sought advice from others -coaches, teammates, and her boyfriend- who believed in her potential too, highlighting the importance of who you surround yourself with for success in any endeavor.

On training tip is self-belief. Dakotah's bet on herself paid off as she smiled her way to a PR.

Sure, we won’t all become Olypmians, but Dakotah’s story and five training tips offer valuable insight we can all benefit from taking note of: from the power of self-belief and betting on oneself, to lessons on resilience and perseverance, and maintaining loving relationships with family and friends along the way. Dakotah’s unlikely journey from an average high school athlete and unrecruited college walk-on, to qualifying to represent Team USA at the upcoming 2024 Paris Olympic Games emphasizes the paradigm that we often overestimate what we can achieve in one year, but underestimate what we can achieve in five or ten. A decade of hard work, motivated by continual self-belief and commitment to the process, allowed Dakotah to steadily progress up the ranks to the top of the podium today.

If you only take away one thing from Dakotah Lindwurm’s story, it’s to never give up on yourself and the goals you have, no matter how improbable they may seem.

Check out Dakotah’s Team RunRun coaching profile alongside our other Team RunRun coaches here! 

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.

Bootlegger 50 Miler Race Report

Race: Bootlegger 50 Miler

Runner: Matt Anthony

Race Date: 04/06/2024

Location: Jackson, GA

Strava Activity Link: https://www.strava.com/activities/11122963713

Team RunRunner Matt before the Bootlegger 50 Mile race.
Team RunRunner Matt before the Bootlegger 50 Miler.

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

  1. Really well run by Revolution Running: they’re total pros; lots of experienced runners to offer guidance; excellent food and care; lots of specific and knowledgeable support.
  2. Perfect weather
  3. Great location near Atlanta

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

Nothing, except my stomach getting wobbly.

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

They really pushed the mid-race BBQ sandwiches… I just couldn’t do it!

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

It was my first 50 miler and I feel great about it. Thanks to Coach Matt Urbanski, I was very well prepared!

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

Make sure your watch has enough battery for the full race!

Lessons you learned that will help you next time around

  1. Same as about: making sure my watch has enough battery for the full race!
  2. And it’s always important to test aid station food: PB&J sandwiches, grilled cheese, pizza, etc. (For more fueling guidance, check out this Q&A with Registered Dietitian Heidi Strickler)

Most important course specific knowledge to know about the race

The course is changing next year, so that’s super important to remember, but this year, the repeated loops meant you didn’t nearly have to carry anywhere near as much as you think. And then remember that everything looks, feels, and runs different in the dark.

Aesthetics – Is it a pretty course?

Yes! It was beautiful, rolling hills, and surprisingly isolated for an hour from Atlanta.

Difficulty – Is it a tough course?

It was my first 50 miler, so I don’t really have anything to compare it to, but I didn’t think it was particularly tough. The only challenging things were the roots and rock: my toes are banged up post race.

A view of Bootlegger 50 Mile race's beautiful course.
A view of Bootlegger 50 Miler’s beautiful course.

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

A well-oiled machine!

Competition – Is there a strong field?

Not really relevant to me, but there were a bunch of SEAL looking dudes – ripped, shirtless, tall, fast. They were polite while passing!

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

Nope, registration was straightforward through UltraSignup.

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

Fully stocked, tons of food.

Weather and typical race conditions

It was beautiful; Atlanta, GA, isn’t too hot this time of year. 

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

Nope. I didn’t even really need a vest since it was 5 x 1 mile loops but as the course is changing next year, a vest might be more important. And make sure you have a watch that lasts more than 13 hours!

Spectators – Is this a friendly course for your friends?

Super friendly, family-oriented too.

How’s the Swag?

Mediocre: shoulder bag + t-shirt + medal.

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

5 stars, it was a great first 50 miler!

Bayou Hills 10k Race Report

Race: Bayou Hills 10k

Runner: Geoffrey Winkler

Race Date: 03/30/2024

Location: Pensacola, FL

Results: 45:50

Strava Activity Link: https://strava.app.link/7eOnSQ6yoIb

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

  • Improved pacing effort
  • Racing strategy
  • Loved the endurance that I have built over the last 3 months

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

  • Hills lol
  • A lot of turns
  • The course ran in reverse for a part of it.

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

  • My pacing. Had a real race strategy.
  • Ran a PR by 3 min

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

  • Slow on the hills and use the down hill to your advantage
  • Don’t go out too fast. You will pay on the later hills

Lessons you learned that will help you next time around

Always trust your training. You have the endurance to push

Most important course specific knowledge to know about the race

The last mile hill is the toughest. Find a way to push past pain

Aesthetics – Is it a pretty course?

Scenic. Some views of the bayou

Difficulty – Is it a tough course?

Very hilly

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

Competition – Is there a strong field?

Not this year

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

Standard

Weather and typical race conditions

Beautiful sunny skies. No clouds. 58 degrees to start

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

Eat a Gu or nutrition right before. You should be good without an aid station

Spectators – Is this a friendly course for your friends?

Yes

How’s the Swag?

Hardly any. Shirt is ok

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

4