3 Bests – What aspects of the race did you like the most?
Very friendly, low-key, well-organized race.
Mostly self-supported – all the challenges of a typical hard 100 mile race PLUS no course markings, no pacers, and only one drop bag/aid station at the 100k mark.
It’s empty out there! Between the race and some scouting runs, I spent 64 hours on the course and only saw one other person on the trails (plus a few other runners during the race).
Not so much – Aspects of the race that didn’t do it for you
I can’t think of anything about the race itself that didn’t work. My knee went janky about 2/3 of the way in – probably due to a slightly-tweaked hamstring a couple weeks before. Having to stop and stretch my quad every 5 minutes for the last 12-14 hours wasn’t the best thing in the world.
Weird factor – What’s the weirdest thing about this race?
The trails are used and mostly maintained by motorcycle clubs, so the trail is reinforced in places with weird concrete lattice and in other places it has mogul-like dips and rises. Think of a washboard but on a huge scale – 30 feet between dips.
Highlights of your race – What did you do well and enjoy about your race in particular?
I finished! This is not an easy race to finish period, and my knee slowed me. But I took care of issues as they happened, stayed focused on moving forward as well as I could, and eventually crossed the line.
Lessons for others – Share your pro-tips on the race to help the next runner
Scout the course before the race. There are clear directions but there are no course markings and people regularly make wrong turns during the race. (E.g. this year someone fast passed me about 10 miles in after making a wrong turn near the beginning on the supposedly-straightforward dirt road and running 2-3 bonus miles.) It really helps to go through each intersection in daylight beforehand and figure out which turns are easy (most) and which are tricky (only a couple). Reality doesn’t quite match what you see on maps.
Plan to be by yourself for most of the race. In most races you’ll pass through an aid station every hour or two and see other people. At Plain you can easily spend 10 hours without seeing anyone.
Aesthetics – Is it a pretty course?
The Plain course is a little odd – it’s very pretty and wild, but it’s not a place that anyone would consider a destination given that the Enchantments are a few miles away. Still, there are big views, high meadows, creeks, big ascents and descents, and wildlife. In an area with less competition and/or closer to a city it would be filled with people.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
For someone who wants a very challenging 100 mile race, Plain is awesome. It’s on trails and not as long as Barkley, doesn’t have the altitude of Hardrock, and doesn’t have the relentless climbs and descents of UTMB. But Plain has elements of all of those iconic races – self-supported, travel in remote areas, and a couple very big climbs (and plenty of relentless short ups and downs in sections that look flat on the maps). And unlike those races, it’s easy to get into and not expensive.
The Rio Del Lago 100 endurance run is an annual race in California for ultra runners. Here, we round up everything you need to know about the course before running, including lessons learned the hard way from Team RunRun athletes!
The Rio Del Lago 100 mile race takes place on a weekend every November. Traditionally, the race takes place on the Saturday/Sunday when the USA observes the change to Daylight Savings Time, though the race doesn’t change its clocks until after the runners have completed the course.
What should I know about the course?
The race starts and finishes at Beal’s Point, at Folsom Lake State Recreation Area in the Sierra-Nevada Foothills. It consists of 2 lollipops that both have out and back sections but loops at the “end” of each out and back, and it runs on much of the same course as the American River 50 and the Way Too Cool 50k. The course features a variety of terrain, from single track trail, to fire roads, to paved bike path. Link to PDF Map
Lessons Learned from Team RunRun Athletes
With the first 19 miles being on a paved bike path, it’s easy to go out too fast and burn out your legs. A lot of people ended up running into the cutoffs throughout the night and were surprised by how much slower they moved at night, especially on the challenging ascents. Note: you are not allowed to bring trekking poles on the trail. Oh, and it heats up quickly during the day!
Elevation
While the elevation gain seems tame, it’s scrunched in the middle ~37 miles, so actually quite challenging. Here is the elevation profile:
Total gain/loss: 13,500/13,500
Total climbs: 3 climbs 800-900ft, 2x 300 ft, several smaller ones of ~100ft
800ft from mile ~40-43.5, 900 ft from ~52.5 to 57.5, 800ft from 69-73
What’s available: Roctane Engery Gel and Roctane Energy Drink, Clif Bars, Water, Coke/Pepsi, 7-Up, Ginger Ale, boiled potatoes and the normal lineup of ultra sweet and salty foods. Night time aid stations will have hot soup, hot chocolate, quesadillas and grilled cheese.
Where can my crew access the Rio Del Lago 100?
Access Locations: Miles 0, 18.7, 23.8, 35.3, 44.4, 74.6, 83.7, 100.3 (Includes start/finish). Our runners recommend having the crew ready to be there much earlier than expected in those early miles because they tend to be fast
Yes, pacers can join a runner at the Overlook on the outbound (mile 44.52), No Hands Bridge on the outbound (mile 48.52) and the inbound/return (mile 70.72), the Overlook on the inbound/return (mile 74.72) and also at Rattlesnake Bar (mile 83.78).
In this Rio Del Lago 100 Race Report, runner Alan shares his experience of the endurance run, including which aid stations to skip! "Everything worked - from my training provided by Team RunRun coach Maxx Antush, to fuel and tempo that allowed me to stay in a zone where I could use more fat as fuel to prolong top performance, ...
Runner Dan S shares his experience of the Rio Del Lago 100 mile endurance run, including his tips for what to eat during the ultra race. Check out his full review! Race: Rio Del Lago 100 Mile Runner: Dan S Date: 11/4/17 Location: Folsom Lake, CA (Outside of Sacramento) Results: 27:35:36 Strava Activity Links: https://www.strava.com/activities/1263942231/overview https://www.strava.com/activities/1264088425/overview 3 Bests – What ...
In this Rio Del Lago 100 Mile Run race report, runner Daisy C shares her experience of the race. Find out her advice for running this ultra course! Race: Rio Del Lago 100 Mile Run Runner: Daisy C Date: 11/4/17 Location: Folsom Lake (East of Sacramento, CA) Results: DNF at mile 84. Rattlesnake Bar aid station Strava Activity Link: I’ve ...
The Cascade Crest 100 is a challenging 100 mile trail run through the Central Cascades of Washington State. The course runs as a clockwise loop from the Easton Fire Station. The race starts at 9:00 am Saturday morning and there is an overall time limit of 34 hours. The course runs predominantly through the Wenatchee and Snoqualmie-Mt Baker National Forests. Highlights include about 30 miles of the Pacific Crest Trail, passage through the 2.5 mile Snoqualmie Tunnel, and lots of tall trees and tough trails!
When is the Cascade Crest 100?
The Cascade Crest 100 Mile Endurance Run takes place annually in the late summer. To join, you have to enter the lottery in February. From there, you may be entered on a waitlist. There are trail work requirements to participate in the race, so be sure to review those here.
Cascade Crest 100 Mile Course Details
Elevation
Total gain/loss: 22,500/22,500
Total climbs: Countless!
3 x 1500-2000 feet, miles 0-5.8, 57.4-62.4, 75.3-84.3
4 x 500-1000 feet
Countless 0-500 climbs
Longest climb: 3031 feet from miles 75.3-84.3 (9 miles)
Steepest climb: 2582 feet from miles 2.1-5.8 (4.5 miles)
What’s available at the Cascade Crest aid stations:
Water, GU Brew, Salty junk snacks (chips, Fritos etc.), Sugary junk snacks (the normal mix), Fruit: Bananas, Cantaloupe, Watermelon, Grapes, Potatoes with salt, Sandwiches (PB&J, turkey), Soup, Ice (as much as we can get out there if it is really hot), Soda (Coke, Mountain Dew, Ginger Ale – not until Tacoma Pass), GU Roctane, electrolyte caps (at some stations), Friendly people, Duct tape, Vaseline Real Hot Food: At approximately half of the aid stations. Expect to encounter: Grilled Cheese, Pirogues, Raviolis, Burritos and potentially some other options at select aid stations. There will be soup at the nighttime aid stations. There will be coffee at a few aid stations.
Photo: Takao Suzuki Race: Cascade Crest 100 Runner: Rob Raux Race Date: 07/21/2023 Location: Easton, WA Results: 29 OA, 27:29:35 Strava Activity Link: https://www.strava.com/activities/9502476459 3 Bests – What aspects of the race did you like the most? Volunteers and logistics were on another level. I felt nothing but love and helpfulness from anyone I interacted with during the race. Beautiful ...
In this race report, runner Anson Fatland shares his experience running the Cascade Crest 100 and the cardiac needles. Read on for his tips! Race: Cascade Crest 100 Runner: Anson Fatland Race Date: 8/28/2021 Location: Easton, WA Results: 82/152 Strava Activity Link: https://www.strava.com/activities/5874602667 3 Bests – What aspects of the Cascade Crest 100 did you like the most? It's a ...
In this race report, runner Stephanie shares her experience of the Cascade Crest 100 endurance run. Read on for her tips on what gear to bring and more! Race: Cascade Crest 100 Runner: Stephanie Date: 8/26/17 Location: Easton, WA Results: 27:05:19, 6th place Female 3 Bests – What aspects of the Cascade Crest 100 did you like the most? The ...
Matt Urbanski reviews the Cascade Crest 100 mile run in this race report, including what you should know about the course and the weather before running. Race: Cascade Crest 100 Runner: Matt U Date: 8/26/2017 Location: Easton, WA Results: 2nd OA, 20:11.25 The Race: I was leading from mile 29 until mile 98 (of 102)! My lead was as big ...
In this Cascade Crest 100 Race Report, runner Vivian shares her experience of the endurance run. Read for her tips on how to make the most of the race! The Cascade Crest 100 Race Report Race: Cascade Crest 100 Runner: Vivian D Date: 8/27/2016 & 8/28/2016 Location: Easton, WA Results: 33:59:13 (I know, cut a little too close) 3 Bests – what aspects of the ...
3 Bests – what aspects of the race did you like the most
Runnable trails: I don’t know if trails get much better than these – aside from the 5 miles following the peak at the escarpment this year which were probably the worst trails I have been on. I admit I was skeptical when I was told every part of this course is runnable, but I can 100% confirm this. Almost everything was an easy grade, well-groomed single-track or fire road.
Race atmosphere: I don’t think it gets much better than this, perhaps some of the big European races bring the hype, but Western has set a new standard for race-day excitement. I worked for months towards this one goal and it continued to build all way up to when I vomited all over the road just before Green Gate aid station…I still got in a few laughs along the trails after that though, they just tasted like stomach acid and coca-cola.
Race volunteers: These volunteers knew their stuff. I love my crew and they do an amazing job, but had they not been there, the race volunteers would have done things pretty damn well. Everything from ice down my pants to a sponge bath from Hal, my day would have gone much differently without the amazing people working these aid stations.
Not so much – aspects of the race that didn’t do it for you
The 8 miles following the escarpment were much tougher than I expected. I do well on the snow and consider myself to be a pretty athletic individual, and while I was smiling and enjoying the obstacles, it made for a pretty big energy drain early in the race. It wasn’t like we had to hoof over a little snow pile, many of these snow drifts over the trail were marked with reroutes that climbed 20-30ft up the mountain face then went right back down to the trail on the other side. Oh, and yeah there was that little bog-thing that people keep talking about. I split from my group about ½ mile before this and didn’t have the warning of some poor soul sinking into knee-deep muck ahead of me…I was the muck monster haha. I went about 3 steps in this stuff before scampering up the mountain face and running through downed pines and brush along the slope. I was in a pretty hot mood for a mile or so after this and thankfully, we hit some runnable trail sections before the next aid station.
Weird factor – what’s the weirdest thing about this race
Western States is like going to senior prom with the hottest girl in school and everyone is looking at you with a big envious grin on their face. It doesn’t have many “weird” qualities other than its just such a coveted experience and feels so precious that you don’t want to mess it up. I didn’t truly feel this pressure until my stomach started doing weird things around mile 53 before seeing Matt at Michigan Bluff. To continue to analogy, I felt like I was about to vomit all over my hot date. However, I righted the ship and felt pretty decent all the way to Cal street. It was a weird feeling that I might not get this experience again or have another shot at it. Perhaps the weirdest part of Western States was seeing Mike Wardian butt ass naked at mile 73 as he dropped brown nuggets off the side of the trail with his pants around his ankles.
Highlights of your race – what did you do well and enjoy about your race in particular
I felt like I did a lot of things right in the first half of the race. I made sure to keep myself cool right from the start, everywhere there was snow I picked up handfuls to line my bandana and dumped it down my shirt from about mile 2.5. I kept up the snow shower until we left the last snowdrift in the dust around mile 14. From there I utilized the ice at the aid stations in a similar manner and adapted my vest into a mobile ice pack. I had been worried about the vest adding 5-8 degrees through the canyons, but using this strategy, I think it helped keep my core temperature low during the hottest sections of the day. I passed 10-15 people in the canyons and most of them were not doing well. I still felt pretty fresh until I felt my left calf tighten up and I dumped 3 salt tablets into my stomach which sent it churning. I kept up the heat protocol all the way to Foresthill where I think the atmosphere really dismantled my focus.
I also did well managing my effort and came into Foresthill with strong legs ready for running. I was hitting a good pace – around 8:30s – on the pristine downhills and maintaining many miles around 10 minutes where there were gentle uphills. I don’t think I overexerted myself in the canyons on the climbs and was still moving very well through this section. The hills I ran in Shawnee State park on my 40mi and then 25mi training runs were much, much steeper than anything I encountered in this race. I remember laughing to myself going up to Devils Thumb because the grade seemed like child’s play for my legs which had dominated those 500ft climbs repeatedly in Shawnee. Even when my stomach felt like I had gone 10 rounds on the Tilt-a-whirl, I still climbed well uphill because there was little to no sloshing and my legs were still able to crush it. Up to the Pointed Rocks aid station when I was digging myself out of the worst place I had been in a race, I passed about 8 people on the climb. I just couldn’t deal with the slosh-effect when I tried to put in a jogging gait on the downhills. It was incredibly frustrating.
I also kept to my nutrition plan until Foresthill. I was comfortable from the 40 mi training run with the 45 min interval I set for myself with alternating chews and waffles. When I had that initial nausea in Michigan Bluff, I still felt in control and knew if I got down some coke and a ginger chew that I would start to feel better. In retrospect, I also should have focused more heavily on my core temperature here and perhaps could have prevented the future purge at Green Gate; however, for 50 miles I was taking in at least 300 cal per hour between the chews/waffles and tailwind. This banked nutrition definitely helped when I couldn’t get anything else down later in the race. Lessons for others – share your pro-tips on the race to help the next runner
Always take in a good number of calories for breakfast, especially at this race which has the long initial climb that your body can ease into and digest. The escarpment is lighted and the sun hits the escarpment by 5:25a. Also, this may have been due to high temperatures of this year, but wearing a t-shirt with arm sleeves was more than enough and perhaps too much this year. I had my arm sleeves pulled down before hitting the top of the escarpment.
The key to this race is thermoregulation. The sauna training works wonders on your body’s ability to manage the heat and gives you great relationships with the old guys sitting on towels at the YMCA. I followed a pretty long course of heat training with about 3 sessions per week. Research I have read shows you can heat adapt in about 5-7 days with daily sauna sessions which may be beneficial to implement the week prior to the race. That being said, I felt great about my heat training and probably would recommend a longer period as research also shows that to gain the full benefits, you need more than the short-term acclimation period above. Plus, why limit your access to steamy stories with John Sr. and Dr. Conway in a public, suffocating hot box?
Lessons you learned that will help you next time around
The only training preparation I would have changed was find a way to train better for the long, easy grade downhills. Maybe it is just impossible to simulate in the Midwest, but this is the only aspect of training that I think I should have hit a bit harder. It is difficult to simulate a 10 mile downhill when the biggest hill you have is 600ft in ¾ a mile and it is 2 and ½ hours away from where you live. I don’t think I could have done enough downhill running before this event.
Also, I still haven’t hammered down the nutrition. My stomach always caves around mile 60 and I pay for it later in races. Biggest lesson I can suggest is to find a way to simulate 15+ hours of running on your race fuel. I did 7 hours and apparently it still did not translate.
At all the aid stations, eat food while your crew is going to town with the cooling processes. Whether this is a handful of goldfish or fresh fruit, get calories in while you’re standing and your HR is dropping. No sitting allowed and never leave an aid station without cooling off. Most important course specific knowledge to know about the race
Easy up the escarpment is the way to do it. I paced myself with my friend Jay and we stayed right on the heels of Meghan Abergast who took things at a perfect hike/jog the entire way. I admit I wanted to just cruise up that thing and then bomb down the other side, but I think hammering your legs at mile 3 can only hurt you with the 4-6 minutes you’ll bank by running faster up the hill. I saw many people ahead of me that had no business being there fitness wise. If its not in your race plan to be top 10, take this easy and soak in the sunrise.
From Red Star Ridge to Last Chance, you can run the entire time. I didn’t encounter anything too steep either uphill or downhill that would have been too strenuous – obviously I would recommend walking up to Robinson Flat, but even this uphill is not steep and would be runnable for a strong runner. When I return, I am going to push for a bit faster pace in this section before hitting the canyons. The downhills here are like power-up boosters that give you a 100% return on your stride with no energy drain.
I felt like I managed the canyons very well. Some insight I would share is that the downhill from Last Chance is a bit steeper but it is in the shade around midday when I was running. There is a pretty big spring just after the swinging bridge that offers a great break from the heat. I would recommend soaking yourself, full-body, then get moving. The hike up to Devil’s Thumb is steep and was in the sun the entire way. I took it easy but never stopped. I saw many people having a very difficult time on this section, many of whom I passed as they sat down to rest going up the incline – again, all switchbacks with a moderate grade. From Devil’s Thumb down to El Dorado Creek, I felt a little warm. The downhill here is all switchbacks, some a bit longer, but they felt like they took forever. This is the section that made me wish for better preparation for the downhills. Many of these longer switches were also in the sun all the way to the bottom. At Devil’s Thumb, do not rush out of the aid station – get cooled off with ice, soak yourself here because there is no accessible “spa” in El Dorado like there is on the previous canyon. I wish I would have put a 3rd bottle in my drop-bag at Devil’s Thumb because this is also the only section that I ran out of fluids between aid stations. The climb from El Dorado Creek to Michigan Bluff felt longer than the one to Devil’s Thumb; however, this climb was well shaded. Finally, at Michigan Bluff aid station, I would recommend a solid refueling session. Go through a checklist here and do some damage control from the canyons and the heat of the day. Even if you don’t feel hot, you are hot and core temperature control should be priority number one before headed back out into the midday sun.
Foresthill is an incredible aid station. I think I let the atmosphere get the better of me here and lost my dedication to thermoregulation at this point in the race as I focused more on how well I was going to run the next section while picking up my pacer. Before this aid station, I always went through the aid stations first, grabbed some fruit or goldfish, refilled my bottles and got sponged down before seeing my crew who bolstered up the attention to detail. Here, my crew was before the aid station and I didn’t want to soak the new shoes and socks I just put on with the sponge baths…dumb de dumb dumb. Always get sponged down and always get a ton of ice in your bandana and bottles. In retrospect, I should have gone through the cooling gauntlet, grabbed some edibles and met my crew after a thorough artic version of the Flash Dance shower scene. I was too anxious to get running with Matt here and should have taken my time, 5 more minutes here could have saved me hours later.
Aesthetics – is it a pretty course
Gorgeous area especially the first 20 miles along the ridges which overlook the vast California wilderness. I vividly remember the sunset as I ran along the American River with Matt. The prettiest sight is still the Pacer High School track in all its glory. Difficulty – is it a tough course
I found this course to be very difficult. The elements definitely contributed, but with how well-trained I was, this was still not easy. The times I entered particular sections of the course also made it challenging. The midday sun was stifling through the canyons which paired 105+ heat with some of the biggest climbs on the course. Perhaps it was the condition I was in, but the climb up to the Pointed Rocks aid station was also particularly difficult, and there is nothing like a solid 600ft climb at mile 98. Yes, this was a tough course. Organized and well run – did it feel like a well-oiled machine or were they flying by the seat of their pants?
Western States has their shit down. I believe I previously referenced KY jelly wrestling for how well-oiled a race can be, but this was a 100 miler and every volunteer in the place could have participated in the jelly contest. Yes, I’d say WSER was well-oiled and ready for a massage by the end of the day. Competition – is there a strong field?
Of the 390+ runners, 250 enter in the lottery while the remaining 140+ are awarded entry for various reasons with the most common being past performance. 24 spots are awarded to 1st and 2nd place finishers at competitive Golden Ticket races, 20 spots go to the previous year’s Top Ten. All of these runners are elite athletes with potential for a podium spot. Additionally, no one shows up to WSER without know their stuff. This is a lottery race that some people wait 6 or 7 years to enter and they have to run a qualifying event every year to enter the lottery. All-in-all, the field is made up of mostly experienced ultrarunners and elite athletes. Yeah, this is the real deal and it brings world class talent. 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.
Getting into Western States is perhaps the most well-known process for a race entry anywhere because people have to go through it so many times to actually get their shot. Run the qualifier and submit your lottery spot the first-ish week of November, prepare for disappointment in December with the drawing, repeat process between 3-8 times until God smiles on you for a brief moment and your name falls out of the lottery tumbler.
Something I would recommend is that if you’re in the lottery with a decent chance of getting into the race – around 4 consecutive years gives you a good shot – I would book a hotel room at the Squaw Valley lodge BEFORE the drawing and cancel if your name isn’t pulled. If you are one of the poor peasants with less than 4 consecutive years, your main preparation should be finding your next year’s qualifier; however, if some magic happens and your name is drawn, before you jump for joy, go ahead and book Thursday/Friday nights in Squaw Valley because things fill quickly.
Another method for entry is to get on the waitlist, fly to Squaw Valley on race day and then guilt founder Gordy Ainsleigh into coughing up his Founder bib because he feels sorry for you. Aid Stations
Literally the best aid stations I have every encountered. I stated this above, but every time I entered an aid station, I had one volunteer immediately asking me what I needed and taking my bottles. This point person then directed others while filling said bottles with ice and water like a hydration boss. Every station had ice and sponge baths, and several even equipped them with good looking ladies who mercilessly dumped frigid water all over my body. At one point while I was running with Matt, I entered an aid station and subsequently had 2 volunteers, both the most beautiful young ladies I have ever seen (remember this is mile 75ish) massaging my calves while a rather large gentlemen continuously poured ice water down my back and I sipped on a cold coca-cola. Yeah, sign me up to run 100 miles any day with this kind of attention! Oh, and then as pull into Brown’s Bar aid station, I am greeted by a volunteer who guides me over to the sponge baths and when I look up, I see Hal’s big smiling face just staring at me with a sponge in his hand. Yeah, I had a very similar moment to Matt U. as I was totally struck by Hal Koerner giving me a sponge bath. Freaking awesome! Weather and typical race conditions –
Weather is usually very temperate, no high temperatures or scorching hot canyons to worry about here. I probably wouldn’t bother including any sort of temperature control in your race plan and bring 2, maybe 3 rain jackets because it rains a lot here and you don’t want to catch a cold out there…please disregard all of that. This race was hot all day and without training for the heat, I would have been a toasty marshmallow watching all the runners pass me as I DNF’d walking up from El Dorado aid station. My race day had 60s along the escarpment, 100+ in the canyons and never dropped below 70 even at 3am in Auburn. I don’t believe it rains here ever on race day unless you wield magical rain powers in which case don’t bring a rain jacket, just enjoy the live saving shower from heaven. Gear – did you need anything special or is there anything you’d recommend for the next guy?
I used a vest for the first 60 miles with two water bottles. I already mentioned that I would stash an extra bottle at the Devil’s Thumb aid station so you can take in more fluids along this HOT section of trail. In retrospect, the vest worked well except the hard bottles sit right on the edge of my ribs and bruised me up pretty good with the pounding. I will be switching to soft bottles for my next 100 mile and might give handhelds a try in my training.
I used handhelds the final 38 miles and I think they made for pretty good decorations, especially for the final 20 miles. Had I known they were solely for aesthetic purposes coming out of Green Gate, I may have opted for a cute arm sleeve or maybe a nice set of ankle sweat bands that would have better color coordinated with my outfit…in case you aren’t catching on here, I didn’t eat or drink much the final 20 miles.
I wore a t-shirt the entire way and felt very comfortable with the heat in that. Perhaps something lighter would have been beneficial with a bit faster pace, but for how I was running that day, the t-shirt did a great job holding some water from the sponge baths, carting ice away from the aid stations and showed off my abs when I flexed pretty hard around spectators. I think I could get better definition from a crop top, but well see if I make the jump.
I had one shoe change at Foresthill and in retrospect, I don’t think I really needed to do this. My feet were pretty much getting wet all day from creek crossings or volunteer sponge baths and when I went for the dry socks and shoes I just shot myself in the foot by denying my icing ritual. However, I don’t usually get blisters and run well in wet shoes, which some people are not big fans of doing. Know you and pick one or two spots where a shoe change might be beneficial. Spectators – is this a friendly course for your friends
Other than volunteers and my crew, I honestly didn’t notice anyone other than the field of runners. I saw my crew 4 times in the first 62 miles, but this is because I had 2 crews thanks to team Urbanski and my Dad who each drove to the different locations that would have been perhaps impossible with just one vehicle. Following Foresthill, you can catch the crews a little more often, but still about every 15ish miles. Awards –
The only award that matters is the silver buckle that has sat in my lap while I wrote this whole race report. But yeah, they recognize the top 10 every year (male/female) and they get to return the following year. There are also age group winners. The Overall Score – how many stars do you give this race and do you recommend that others run it
10/10, if you don’t want to run this race, you probably like road 5ks and should just stick to those like the serf that you are.
That was my mantra for the Indiana Trails 100. I had plenty of reasons to think I might not do well leading up to the race. I’d picked up a nasty cold/flu that sidelined my training 3 weeks out from the race. Just as I began to recover and a little over a week before the race I had some stressful family issues which resulted in a last-minute flight change and further limited my training. I was convinced leading up to the race not to let these things impact my performance. After talking about the importance of staying in the moment with Matt I decided to use it as my mantra for the race. All you can do on any given day is the best you can with the cards you’ve been dealt, and I hoped that the months of consistent training prior to my rough taper would carry me through.
I must have repeated my mantra thousands of times over the course of the race, both in my head and out loud. Every time a thought took me out of the moment, I’d interrupt it with “in the moment” and focus on what actions I could take to better ensure the success of my race.
I repeated “In the moment” whether I had a positive or negative thought, and I had plenty of both. The beginning of the race went well. I was on course record pace with two other runners, and it felt effortless. At twelve miles in I was on my own, despite slowing my pace considerably. It would have been easy to let my thoughts wander to what it would be like to win, or to break the course record. I wouldn’t let myself go there. I said “In the moment” out loud to interrupt the line of thought. While it was positive, it would be too easy to let myself get carried away with it and let it lead to decisions that could negatively impact my race. I could start pushing the pace more than necessary, or if another runner came from behind I could start racing them in trying to maintain the narrative I’d built. No, the smartest thing was to roll with what the day gave me and to stay in the moment, making the best choices I could in each moment with the information I had.
35 miles into the race my hips started to tighten and limit my mobility. It may have been the slick mud on the course causing an unnatural movement, or maybe it was just chance. As I started to panic, I told myself to stay in the moment, and tried to assess what I could do. I tried walking, and even stopped to stretch. It didn’t help. Adam, one of the runners I had shared the first 12 miles with, caught up to me and passed me. A voice inside my head started to say “catch up to…”, but I repeated my mantra before the thought was complete. No, I would deal with this and get healthy. I stopped at the 40 mile aid station and took some ibuprofen. It was only 3 miles to the next, so I decided to keep moving and see if it helped. It continued to get worse, and I even started to get nerve pain in my lower back. I walked most of that 3 miles, and had Jami try massaging my upper hamstrings and glutes when I arrived. Another runner passed me as I was being massaged. I suppressed an urge to go after him, repeating “In the moment”. I took more ibuprofen. It felt a little better. Eventually I could run again! Not as well as before, and not the steeper hills, but it was better! At mile 52 they had mats on the ground with foam rollers. I laid down and let Jami dig deep.
As the day wore on I continued to stay in the moment. I passed Adam at mile 86, after hearing he was more than 30 minutes ahead of me earlier. After checking to make sure he was OK my only thought was, does it make sense to stay with him and his pacer for some company? No, “In the moment”, they were moving more slowly than I needed to go. A storm threatened to stop or postpone the race. “In the moment!” Things outside of my control didn’t warrant spending time on or stressing over. The question was what, if anything could I do about it to better ensure my success? I took a heavier rain jacket and gloves from the next aid station, and continued on. The storm came at about 93 miles. A deluge of blinding rain, thunder, lightning, and wind. I could barely see and branches were falling on the trail. I decided to walk to make sure I didn’t run off the course, but before long I could tell I was losing body heat too quickly. There were still at least 4 miles to the next aid station. I started running the uphills to generate heat. I found sections of more predictable terrain I could run on. I was present in every moment, weighing my options and making the best choice I could. I finally made it to the aid station at mile 97.3. Just 2.7 miles to go! Runners were crowded in the race tent, trying to warm themselves around a heater. I grabbed some chicken broth and tried to do the same. It didn’t feel very warm. I weighed my options, and decided to fill my handheld bottle full of hot water to use it as a hand heater and headed back out into the storm.
That last 2.7 miles felt amazing. I knew I’d done it. I’d made great choices all day and I was reaping the rewards. My legs found extra energy, and I found a way to run the entire way to the finish, uphill and down. I finished in second place overall, and first masters. It was a much slower race than I wanted or than I believe I’m capable of, but I’m still incredibly proud of it. I’m also glad I finished in second place, but would have been just as happy with my performance had it been 20th. Placings are largely luck, usually dependent on who shows up and who has the most things go right. “In the moment” helped me make more things go right, and is one of the most effective tools I’ve found for success in ultra running. Try it yourself in your next race!
3 Bests – what aspects of the race did you like the most
The Chain O’ Lakes state park was surprisingly beautiful.
The course was incredibly well marked. I actually don’t think it would be possible to go off course. There are permanent trail markers, in addition to ribbon blocking alternate paths and reflective flags throughout.
The aid was exceptional, and easy on crew.
Not so much – aspects of the race that didn’t do it for you
The weather is typically bad this time of year in Indiana, and didn’t disappoint this year. We had a wild storm almost stop the event, and a number of runners ended up dropping from hypothermia. Also, with just a little water large sections of the course become covered in a super slippery mud, almost making running impossible. I found all of this to add to the adventure of a loop course, but some may not enjoy it!
Weird factor – what’s the weirdest thing about this race
I saw deer, foxes, turkeys, and tons of other wild animals on the course!
20 Miles in and still looking fresh
Highlights of your race – what did you do well and enjoy about your race in particular
While I had things go badly leading up to and during the race, I made the right choices and executed well on race day with what I had to work with. In the end I turned what could have been a DNF or bad race into my best 100 mile performance yet!
Lessons for others – share your pro-tips on the race to help the next runner
Most important course specific knowledge to know about the race
Be prepared for mud, wet, and cold!
40 miles in and wet and cold!
Aesthetics – is it a pretty course
For some reason I wasn’t expecting this course to be pretty, but it was amazingly beautiful!
Difficulty – is it a tough course
Compared to other 100’s this is on the easier end of the spectrum due to only around 10k feet of elevation gain and great aid and crew access, but the weather and mud make it challenging.
Organized and well run – did it feel like a well-oiled machine or were they flying by the seat of their pants?
This was one of the most organized and well run ultra events I’ve been to!
72 miles in and running strong
Competition – is there a strong field?
There can be, but not always. It’s a newer (this was the 5th year) and lesser known 100, so doesn’t always draw top talent.
Spectators – is this a friendly course for your friends
Most aid stations are easily accessible and have plenty of cover for both runners and their crew/spectators.
Awards –
Belt buckles for all and plaques for the winners
Showing off the hardware!
The Overall Score – how many stars do you give this race and do you recommend that others run it
3 Bests – what aspects of the race did you like the most
Beautiful course
Exciting race with so much energy from the racers, the volunteers, and everyone else involved
Super competitive, and just a huge race with over 2000 runners
Not so much – aspects of the race that didn’t do it for you
Nothing. It all went smoothly and I loved this experience.
Weird factor – what’s the weirdest thing about this race
It’s my first 100 miler finish without a belt buckle (I don’t mind, but it felt slightly odd to not walk away with a buckle).
Highlights of your race – what did you do well and enjoy about your race in particular
I managed my effort well. I was moving up in the second half of the race and running all the runnable stuff through the finish. After numerous blow ups in my 100 mile race history, I’m happy to stay in control on this race and finish running.
Lessons for others – share your pro-tips on the race to help the next runner
Chill out early. It’s a long long race and there is so much carnage. It’s easy to say this, and I think most runners know that tons of people die hard in this race, but then it still happens. It’s possible to go out hard and keep it together, but I don’t feel like odds are in your favor. It’s a big risk and I am glad I didn’t risk it this year.
Lessons you learned that will help you next time around
Running on the course ahead of time is excellent. Prior to us arriving in early July, it would have been difficult for me to fathom 32,000+ feet of gain (and descent) in a course. The climbs and descents are steep and knowing about this ahead of time made me way more realistic with how to game plan for the race. So knowing the course is super helpful.
I feel confident in my strategy and apart from some medical related issues relating to breathing restriction during the night, and getting more efficient on technical terrain, I feel like the steady approach can be very effective next time around (and I really hope to go back for another try!).
Most important course specific knowledge to know about the race
Climbs (and descents) are long and steep. The last three are killer and while I slowed significantly over the final third of the course, the distance I put on some people during this time was huge (2-6 hours in some cases over less than 30 miles). Managing effort and being trained for hiking and steep descents is crucial.
Aesthetics – is it a pretty course
Ridiculously beautiful. When we arrived in early July and realized exactly where we’d be spending the next two months, we thought, “how in the world have we never been here before?! It’s so nice!”. The course is awesome, the entire area is beautiful, and I’m so happy to have gotten to spend so much time in those mountains.
Difficulty – is it a tough course
For how beautiful the course was, it was equally challenging. The grade of the climbs there is much higher than what I was used to and that makes is it tough.
Organized and well run – did it feel like a well-oiled machine or were they flying by the seat of their pants?
This race tops my list in multiple categories and organization is another one of those areas where UTMB takes the top prize. The entire operation was smooth and well run. Check out Julie’s crew report for more on this: Crewing for UTMB
Competition – is there a strong field?
Arguably 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.
Smooth. Getting from Geneva to Chamonix is one of the only challenges and it’s not a tough one. A shuttle or a rental car seem to be the standard. Getting around the course had its challenges and expenses, I reference Julie’s post again for more on that: Crewing for UTMB
Aid Stations
Plentiful and well run. There are three types: liquids only (they actually had some small bits of food), the normal station, and the food stations. Courmayeur for example had a pasta bar. Crew access was only available at 5 spots though. They aimed for a largely self sufficient race so the crew experience was different from many other ultras I’ve run.
Weather and typical race conditions
We had relatively warm weather, maybe low 80s during the day, and sunny. Thunderstorms rolled in around hour 26 or 27 as I was heading out for the last big climb in the dark. Historically, the weather has been all over the place for this race. I had snow flurries on one of my training runs in July.
Elated to be finished at midnight after 30 hours
Gear – did you need anything special or is there anything you’d recommend for the next guy?
The obligatory gear list is sizable and took some effort to put together. I wrote up an article about all the planning that went into picking my gear for this race as it was extensive. There was also a gear check station mid-race.
Spectators – is this a friendly course for your friends
Yes and no. There were tons of spectators on course. However, to follow a runner around, there aren’t a ton of spots to see them, probably less than 10. It’s one big loop so there will likely be a lot of driving if you’re trying to follow someone. There is a shuttle but our crew didn’t utilize it.
Awards
Nada. No money, no buckles (yet it still draws the big crowds!). We got a finisher’s vest from Columbia.
The Overall Score – how many stars do you give this race and do you recommend that others run it
Highest marks possible. I loved this race and think it’s a bucket list race for those interested in the mountain racing experience.
3 Bests – what aspects of the race did you like the most
Beautiful scenery! This area of Canada is remote and beautiful. It’s hard to pick your head up and look around later in the race, but it’s worth it!
Course markings were amazingly good – never questioned if I was on the course, even though there were times we were off trail
The challenge – this was the hardest thing I’ve ever put myself through. I talked to a few people on the course that had done Hard Rock and said this was harder. Not sure about that, but definitely a challenge! 122 miles with almost 30k elevation gain and loss and a 49 hour cutoff is a LOT!
Not so much – aspects of the race that didn’t do it for you
It hurt! I pushed a little too hard the first day, and had bad blisters that I should have drained sooner. The last climb is the worst with lots of biting flies and mosquitos.
HOT – This course seems to either be super hot, or super stormy. I got a hot year with highs in the 90s and lows overnight in the 60s. I felt hot the entire race. I think it would be better to get some heat training in ahead of this race.
Required gear – I get it… you have to be prepared. That said I had to carry way more gear than I needed. My pack going out of aid stations was probably 20-25 pounds.
Weird factor – what’s the weirdest thing about this race
We had perogies and avocado quesadillas in remote sections of the course… great aid stations!
Highlights of your race – what did you do well and enjoy about your race in particular
When it finally cooled off a little at night I felt great and moved up around 20 places (to 6th) by mile 80.
I never pushed my legs too fast and was able to avoid muscle damage.
I stayed mentally strong the entire time, despite facing some really challenging times late in the race.
Lessons for others – share your pro-tips on the race to help the next runner
Keep it really easy the first day! You can really make up a ton of time later in the race. REALLY!!! You almost can’t go too slow the first day!
Lessons you learned that will help you next time around
Heat is a weakness for me. Next time I have a race I’ll spend some time specifically preparing myself for heat.
I’ll carry a needle to drain blisters next time. I spent way too much time in pain with big blisters on the balls of both of my feet.
Most important course specific knowledge to know about the race
Lots of long climbs and long descents.
Aesthetics – is it a pretty course
Definitely – worth bringing a camera to take pics. A good strategy to help slow yourself down that first day.
Difficulty – is it a tough course
Um… yeah, you could say it was difficult.
Organized and well run – did it feel like a well-oiled machine or were they flying by the seat of their pants?
Very organized and well run!
Competition – is there a strong field?
Not the strongest field as this is still a fairly new race. That said it is gaining in popularity.
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 too special, other than you really have to prepare yourself for this race. Both from a training perspective, and dialing in your gear, drop bags, crew, etc.
Aid Stations
Really impressive aid stations, although some are as far as 13 miles apart.
Weather and typical race conditions –
Either really hot, or stormy with hail and cold temps.
Gear – did you need anything special or is there anything you’d recommend for the next guy?
You have to carry a lot at all times (including room for 2-3 liters of water, 2 headlamps, waterproof, seam taped pants and hooded jacket, cap, warm hat, gloves, warm shirt, plus more).
Spectators – is this a friendly course for your friends
If your friends are open to some long drives they can see you about every 20 miles (except 40-80, which for me happened to be overnight). My crew put over 700 miles on driving to different aid stations!
Awards –
Yes… didn’t pay attention to what the leaders get. The buckle is nice. I also got a nice shirt and hoodie.
The Overall Score – how many stars do you give this race and do you recommend that others run it
5/5 stars! If I don’t get into Hard Rock or Western states I’ll be back next year!
Race: Ultra Trail du Mont Blanc (UTMB) – 
