Result: 2:41:17 (16th overall and 3rd in age group)
Richard running the Southside Scramble 22k
3 Bests – What aspects of the race did you like the most?
Such a beautiful course.
The way the route runs out on rail trails down to the river and comes back on a single track.
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!
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!
Result:Overall:99 DP:20 finishing in 4 days, 9 hours, 28 minutes, and 27 seconds!
3 Bests – What aspects of the race did you like the most?
1. My Crew
Ultras are a team effort at any distance. However, I think the 200+ mile length amplifies this concept. Putting together a reliable crew that I 100% trusted to make decisions for me and would also work well together took a great deal of planning. Crewing is arguably more difficult than racing in many ways and not many individuals are willing to give up days of their time to follow a sweaty, dirty, smelly runner through the desert. My team consisted of outdoor athletes of various personality types who all brought a unique skill and/or outlook to the table. It is this diversity that made the team so remarkable. I loved that Cocodona 250 gave me the opportunity to spend so much time with this truly outstanding and gifted group of athletes. Without the people listed below I am convinced I would not have crossed the finish line: 1. Damien: husband, multisport mountain athlete, “the nice one” 2. Luke: friend, crusher ultra-runner, “the drill sergeant one” 3. Jess: friend, climber, endurance rider, RD for City of Rocks Ultra, “the dependable one” 4. Byron: friend, climber, RD for City of Rocks Ultra, coach-to-17-mile pacer, “the chill one” 5. Zack: friend, multisport desert athlete, brand rep for my sponsor UltrAspire, “the fun one”
2. Strategy
All ultras involve strategy, but I think that a really strong athlete can use fitness to override poor tactics to some extent. However, in a 200+ I would make the argument that fitness cannot override a poorly executed plan. The longer the time and distance the more chances there are for things to go wrong. It becomes a game of efficiency and the ability to solve small problems before they become monumental issues is critical. Additionally, there is no playbook or formula for the 200+ mile distance. We are still learning the best way to pull off this milage as a community which makes creating a personal strategy even more exciting! So much beauty in the unknown!
3. AZ Desert
I really enjoy races that are of out my out of my comfort zone (alpine desert, slickrock and high mountains). These events offer the best learning experiences! I was intrigued by Cocodona 250 not only because it was a new distance for me, but because the unique environment of the race. Outside of running the Black Canyon 100K, I was not as familiar with the terrain and climate of the Arizona desert prior to running Cocodona 250. I loved learning to move through the novel landscape leading to Sedona and reaching the familiar alpine ecosystem in Flagstaff toward the end of the race when I was most tired!
Not so much – Aspects of the race that didn’t do it for you
Honestly, I cannot come up with anything about Cocodona 250 that I disliked. Sure, I wasn’t a fan of sleep deprivation, but no one signs up for a 200+ miler thinking that they won’t get tired! It’s part of the excitement!
Weird factor – What’s the weirdest thing about this race?
Nothing weird per say. However, it’s interesting to observe other racers’ tactics. Strategy is huge during 200s and, since there is no standard, the techniques folks use are wildly varied! Only taking two 20min naps… raw milk… jester costumes… watermelon dipped in pickle juice… the list goes on!
Dandelion hiking up a steep section of Cocodona 250.
Highlights of your race – What did you do well and enjoy about your race in particular?
Beginning
Day 1 of Cocodona 250 is known as The Crux. The first 38 miles ascends over 10,000ft of rugged, rocky vert in full exposure of the sun. In fact, this section is so difficult that there is a 19-hour cut off! It is what makes or breaks the race for many athletes; the highest DNF rate is the first day. With slightly cooler temperatures than normal, I suspected that the race would begin briskly. I knew I needed to resist the desire to compete during this section. I would have to focus entirely on measured breathing, efficiency and keeping my pace in check. Out of the gate I was with the top women, but let myself drift back slightly and congratulated myself for not getting swept up in the mayhem. No need to be in the front in the first mile of a 200+!
Early miles in tough conditions
Throughout the section, I kept waiting for the “hard” part. Yes, there was a ton of climbing on loose rock, but as an alpinist I’m accustomed to talus and vert. Yes, it was sunny and hot, but my pace seemed to follow a lot of the shade and there was a delightful breeze. I carried five liters of water from Cottonwood Aid and sipped the fluid diligently. In the wind I wasn’t sweating much, but I knew I was still losing moisture. I also kept eating along the way, even if I wasn’t quite hungry. At Milk Creek I followed my coach’s sage advice and sat in the water for a moment to cool down and reset myself even though I wasn’t overly hot. This was preventative. I felt cool and refreshed over the next few miles! At Lane Mountain Aid I stopped again and had ice put in my sleeves and freezing water poured over my head. Again, preventative. I never cared how many people passed me, knowing I was doing what I needed to endure not just the moment, but the days ahead. Sticking to my schedule, and utilizing my strengths, I didn’t worry about the pack, and gradually worked my way up. I was competing by following what I thought would work for me long term. For this reason, I believe that the crux of the race was one of my best executed segments.
The lowest low
As you will read in the next sections, my sleep strategy derailed my body’s equilibrium and resulted in a scary episode of heat exhaustion on my way to Sedona. In short, my body stopped regulating temperature and I found myself shivering in 80-degree weather! My pacer put me in in the shade wearing my puffy and pants at a water station to take a dirt nap. In my daze I heard him talking to a volunteer about my state and asking if there was a medic (there wasn’t one). My thought process was: “This sucks. It would be really nice to get medically pulled from the race. I mean, that’s not the same a quitting, right? Medically pulled is for my safety so it’s a legit reason…. NO! You’re not in rough enough shape to be medically pulled. Remember when your coach made up back pain last year hoping to be medically pulled because it sounded better than quitting? Then he didn’t quit… instead he got the course record! You’re not going to use this setback as a reason to drop. You started this and you are going to finish this, so get it together and figure out a way to move forward even if you have to crawl.”
Turning it around
Looking back, I am really proud of myself for recognizing that I was in an unpleasant situation, allowing a brief indulgence of considering a medical pull and then seconds later dismissing those thoughts and focusing on problem resolution. When I began running ultras it was about finishing and not racing. The competitive edge came later in my running journey as a way to add another layer of challenge and encourage me to push my limits further. However, getting to the finish line remains my number one objective in events. If I am not performing as I hoped in a race, I would much rather shuffle along the course at ½ mph and time out than drop. I am stoked that I maintained my “I ain’t no quitter” attitude when I experienced the lowest low of my ultra running career. I was also pleased that I let go of podiuming or top ten women very easily. The transition happened seamlessly in my head and I never once felt disheartened by the goal adjustment. I was still in the race, after all!
End
I bounced back from the heat exhaustion and enjoyed a fun day in the desert with my pacers and crew! The next night was rough on me again though. This time my body didn’t tolerate cold well which was extra frustrating because I am a snow runner! Plus, everything just plain hurt! My husband was pacing me for this section and knew exactly how to make this frustration morph from exasperation, to anger to warrior mode. At Walnut Canyon, the last crewed aid station, I took a 1.5-hour nap. Despite waking up feeling hungover, I was very aware that I needed to get it together for the final 22 miles. I asked for five minutes alone to dig the warrior mode back up, before merrily trotted out of the aid station with my pacer, Luke, feeling confident. I was an alpinist about to climb Mount Elden! We ran the final 22 miles of Cocodona 250 methodically and playfully. I’m really happy I was able to ascend Elden with good climber style and pull off a strong finish at a full run on the fifth day of the race. It seemed that every time I thought I had nothing left along the course I was always able to find a new level of grit… with the help of my crew of course!
Lessons for others – Share your pro-tips on the race to help the next runner
— Having a crew and pacers you trust is critical: Every decision takes energy and, at some point, there will not be much energy to spare during the race! If you trust your team, you can let go so they can make decisions for you. This frees up mental energy so you can focus on deciding to place one foot in front of the other…over and over and over again!
— Plan in advance: My planning process for Cocodona 250 actually began 2 years prior to my race. I am absolutely of the extreme sort and really enjoy long term projects to obsess over! For most folks I think a year is sufficient to figure out an overall training strategy, plan training camps, test gear, find crew/pacers, plot logistics, organize your fuel/hydration, etc.
— Make it easy for the crew: Your crew is going to be working vigilantly and non-stop to support you. Make their lives as easy as possible by organizing and labeling your gear well. Provide them with charts and checklists to help them best help you. I had an entire binder of information with different tabs for easy navigation! Have a zoom meeting to discuss ideas and tactics beforehand to make aid station visits more efficient. Remember that you are not their boss. I believe that the effort is a collaboration and everyone’s ideas should be heard! Afterall, you chose these people because they have something to bring to the table and you trust them. Oh, and THANK them profusely for being willing to follow your cranky self around for a week!
— Finances: The race entry fee is around $1500… and it’s probably the least expensive part of Cocodona 250! The cost of nutrition, electrolytes, transportation, lodging, a desert kit, training camps and crew gear adds up in a hurry. I was still ordering more gels a week out from the race!
Lessons you learned that will help you next time around
This race taught me a great deal about the side effects of sleep deprivation. I didn’t want to wait and sleep until the second night of the race, but I wasn’t convinced that I would be able to sleep the first night either. I love 100-milers and have never had a problem staying up all night for a race of that distance. My coach and I decided that if I could fall asleep the first night I should. Otherwise, I would sleep in the car sometime on day 2. When I arrived at Whiskey Row late on day 1 I wasn’t tired, so I pressed on into sunrise. I attempted sleep at Iron King, but couldn’t so again continued. I ended up finally falling asleep for an hour at Fain Ranch at around mile 100 of Cocodona 250.
Conditions taking hold
Even though I normally tolerate heat decently and had also done a sauna protocol, the sun exposure slowed me down on the climb up to Mingus. I believe fatigue made my body less resilient to environmental factors. Still, I was able to eat and drink normally…. Or not so normally (I consumed three plates of lasagna at Mingus!). I began sleep walking just after Jerome and slept for an hour at Deadhorse before heading back out around sunrise. It was here that I should have taken a least a two- or three-hour nap. Trekking through the hot, exposed section of the course near Sedona my body finally decided to that was unhappy with a few brief dirt naps and two 2-hour sleeps and rebelled.
Crisis point
The growing sleep deficient plus general body fatigue completely obliterated my body’s ability to maintain equilibrium. I could only take tiny sips of fluid. All my fuel made me want to hurl. Most concerning, it was over 80F and I started to shiver leading me to put on pants and a puffy for a while. My pacer was extremely attentive and we made a joint decision to wait in the shade for an hour. When the temperature dropped in early evening, I would be able to move faster and get to the next aid station with less stress on my body. I was taken off course to a dispersed campsite and informed that I was going to sleep for 6-7 hours at the Sedona aid station. Mingus to Sedona is where I stopped racing and began surviving.
Learning from the lows
I am convinced that my sleep strategy is what led to heat exhaustion and me sliding from the front to the middle of the pack. It’s easy to focus on the “woulda, shoulda, coulda” after a race. However, the reality is that, without previous 200+ experience, my sleep plan was an educated guess. Hindsight is always 20/20! In the future, I would for sure choose to sleep for 2-3 hours earlier in the race, rather than crash and need to hibernate for 7 hours later on. An hour here and there wasn’t the way to go for me.
Dandelion taking a dirt nap during Cocodona 250.
Most important course specific knowledge to know about the race
Do not rush on day 1. The first 37-50 miles are by far the crux of the race and features over a quarter of the vert! Also, if things go wrong don’t give up. Take the time to reset. The nice thing about 200s is that you almost always have time to recover and try again!
Aesthetics – Is it a pretty course?
One of the unique and amazing things about the Cocodona 250 course is that it travels through so many different ecosystems: from the desert of Phoenix to the high altitude, mountain town of Flagstaff. Running through these different environments and witnessing the subtle changes in gradual progression was an amazing experience. There is diverse beauty in every section of this course!
Difficulty – Is it a tough course?
YES! The 250-mile distance is within itself difficult. On top of that the race requires athletes to have a variety of different skill sets. The ability to tackle huge ascents, rocky terrain, technical downhills, rolling and runnable trails, heat and sun exposure, as well as cold tolerance are all requirements. Athletes must also carefully monitor their bodies so they get the right amount of fuel, hydration, temperature and sleep during their time on the course. There are a lot of moving parts and it’s very easy for a small problem to become a massive one over this distance.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Cocodona 250 is run by Aravaipa Running, an incredibly well regarded and professional organization. All Aravaipa events are outstanding, and everything was completely dialed in for this race!
Competition – Is there a strong field?
The men’s field was outrageously strong this year with all three of the first-place male finishers from the race’s inception competing along with some other highly notable elite level men. The women’s field wasn’t as deep, but it was still extremely competitive. Each year Cocodona 250 seems to attract an increasing number of big names from the ultra world!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Registration was possible until about March in 2024. Registration for Cocodona 250, the 2025 edition, filled 10 days after the 2024 race ended! I’m unsure about hotels as I always camp, but Flagstaff and Phoenix are large cities and I suspect they always have some space available. Regardless, I think it makes sense to get things rolling for this race sooner rather than later because of all the planning that goes into executing a 200+ miler.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
In the first 38 miles two water stations have a 1-liter water limit. This is one of the hottest sections of the course and athletes must have the ability to carry 4 liters for this section. I recommend carrying the 4 liters and restocking with the 1-liter allowance at these stations. You’ll want all that fluid! Otherwise, aid stations have all the normal staples –PB&J sandwiches, pretzels, chips, trail mix, candy, Oreos, pickles, cooked potatoes, granola bars, bananas, watermelon, gels– and most aid stations also had a hot “meal” option, especially later in the race. The hot options were mostly on the bland side which I appreciated. I wouldn’t have been able to tolerate high flavor that far into the race: I just needed fuel!
Weather and typical race conditions
It was a cooler year by normal standards for Cocodona 250. However, it is still the desert! In other words, the temperature soared during the day and plummeted at night!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
During the day, I recommend wearing light colors and reducing sun exposure. This does not mean simply putting on lots of sunscreen! Think about wearing a large brimmed hat along with arm and/or leg sleeves to help limiting exposure. At night, things can really chill down and fatigue amplifies how cold you feel. A warm puffy jacket, gloves, pants, and hand warmers will help you stay cozy. Also, wear your bivy if you’re cold! Headlamps are a must: I prefer a waist light like the UltrAspire Lumen 850 or 600 over a headlamp. In my opinion, these lamps cast more light and give better contrast to the terrain than a headlamp. Don’t make navigating the course more challenging when you’re already exhausted! Finally, I like to use gaiters in the desert to protect from the plants and keep out the sand.
Spectators – Is this a friendly course for your friends?
Some aid stations were spectator friendly, but it is highly important that you read the rules regarding aid stations and parking to avoid getting DQ’ed!
How’s the Swag?
10/10! This might be the most swag I ever received at an ultra, and all products were high quality! Items included: backpack, tech shirt, sweat shirt, Flagstaff drink vouchers, Naak bar, Satisfy Hat, Spring Energy gel, and I’m sure I’m forgetting some things! Plus, of course, there’s a rad buckle!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
Yes, I highly recommend this race to others who are willing to put in the time training and planning! 10/10!
Dandelion Dilluvio-Scott is a Lander-based coach with Team RunRun. She is a multisport outdoor athlete, ultra-runner, and certified coach who loves collaborating with driven athletes who love to explore, train, and play outside.
Jenny at the finish of the Whitefish Marathon. PC: Mountain Life Photography
3 Bests – What aspects of the race did you like the most?
Beautiful mountain scenery – a nice blend of town and more rural/remote areas
The town – Whitefish had a fun ski- and lake-town vibe about it
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.
3 Bests – What aspects of the race did you like the most?
Scenery – the mountain vistas, meadows of spring flowers; the area makes me want to leave the city and retire there!
Trail conditions – generally pretty easy trails without too many roots or rocks. The course is singletrack trail for most of the race, with some wider sections.
Aid stations – while they could be better by having consistent items at each aid station and publishing precise lists of what to expect ahead of time, the aid stations were well staffed, well stocked, and full of friendly race support. Having drop bags at each aid station made it so that I could changes socks often, change shoes for road and trail sections, carry less food and water with me, have my specific preferred fuel – so kudos to the race folks on organizing these well and getting everything right here.
Weather – it was pretty wild at altitude, which made things harder, but it was cool and generally good running weather… plus the hail certainly made for a good story!
Not so much – Aspects of the race that didn’t do it for you
Overall race organization – the organizers of the Sun Mountain 50K and the weekend’s other races changed the course after months of my (and probably many other folks) emailing them to understand what the course was, which meant I didn’t know what I was training for. Eventually they added 10 miles of pavement – which I had mixed feelings about personally given I was expecting a trail race. I’m so used to road running and was looking forward to the added challenge, but those extra pavement miles made the race much more doable for me in the end. I could see this being very annoying for other folks set on a trail run too.
Weather – I got hailed on at altitude for about 6-7 miles, which in fairness we were warned about. In the end, it was actually kind of fun, but I can see how this isn’t everyone’s cup of tea. You also can’t control for that though.
Weird factor – What’s the weirdest thing about this race?
Definitely the weather! There is always a huge variation based on altitude primarily, and May is also shoulder season so it could be hotter or cooler depending on the year. For me, on the day it went from sideways hail to light/heavy rain to sunny and baking sun: basically all four seasons in one day!
Highlights of your race – What did you do well and enjoy about your race in particular?
Finishing – I’d DNF-ed at a 50K 7 years prior, so for me this was a grand f-u to the universe and I’m stoked to have finished! Spite is the best motivator! The scenery was also a highlight, as I mentioned about. The town of Winthrop had a really nice vibe to it as well.
Lessons for others – Share your pro-tips on the race to help the next runner
Use the drop bags and carry less stuff! And for me, using poles was a good tool to take a ton of weight off my legs and made it possible to finish, so others could consider that too.
Lessons you learned that will help you next time around
I think I left a fair bit of energy on the table. I ran the last mile or so quite fast in the end, so I really should have sped up more on the road downhill at a bare minimum. I’d say the same for the gentle trail downhills: I should have pushed harder on those.
Also, my watch was in a mode that auto-paused the workout while I was at one of the aid stations for a good 7-8 minutes, resulting in a difference between chip time and my watch’s timing. I need to turn that feature off for races.
Most important course specific knowledge to know about the race
The course is mostly single track trail, but, based on permitting difficulties, it looks like road sections may continue to be a part of this race in the future. While for the 50K or 50M this isn’t such a big deal, it is a bit of a downer for the 25K if you end up running 10 miles of road and only 5-6 miles of trail. Be mindful that the aid stations are well spaced out, so use them. And remember that the weather can vary a lot based on altitude and luck of the draw!
Aesthetics – Is it a pretty course?
Very much so, one of the nicest courses I can remember!
Difficulty – Is it a tough course?
I didn’t think the Sun Mountain 50K course was super difficult, but there was a moderate amount of elevation for the distance. The singletrack trail meant you had to pay attention somewhat. There were very few steep sections, and even those were relatively mild.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes – except for the months leading up to the race with the permitting and course mess.
Competition – Is there a strong field?
I’m at the back of the pack here so I have no idea!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Hotels and Airbnb’s probably fill up quite quickly, so book early.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Good on the whole, but they could be improved by publishing precisely what will be at aid stations ahead of time and sticking to it. I did discover peanut butter and pickle wraps, which were weird and delicious!
Weather and typical race conditions
As you’ve read above, expect widely varying weather! There could be snow and hail at the higher altitudes, and rain is very likely at some point.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Poles are good but not really necessary. And I feel like pretty much everyone was running in the Hoka Mafates, so perhaps a shoe worth checking out for this race.
Spectators – Is this a friendly course for your friends?
Not this year based on the big changes to the course, and there was no racer crew support. This was a huge bummer.
How’s the Swag?
Not great. T-shirts were available for purchase but I didn’t buy one.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I’d give the Sun Mountain 50K 4 out of 5. It could be 5 with better organization.
Brian has raced around the world thanks to Race2Adventure’s life-changing running adventures. Directed by Merritt Hopper, Race2Adventure offers a unique concept that combines running with travel and exploration. Brian is one such Race2Adventure enthusiast who has been on multiple trips and shares why in this blog.
Brian Lettner on Race2Adventure
Nine days. Eight nights. An adventure to remember. An adventure for runners of all levels.
I first heard of Race2Adventure through an email promotion in 2018. Noticing that this trip was right after my college graduation, I convinced my brother to go with me as a graduation present. The rest is history. I have been on four Race2Adventure trips now – Ireland, a Danube River Cruise through four countries in Europe, Norway, and Italy – with plans to go to Scotland in the summer of 2025.
How Race2Adventure works
What made it such an easy choice back in 2018 was the fact that Race2Adventure plans everything for you! In four simple steps – pay a flat fee, get your airline tickets, pack your bags, bring some extra money – you are all set. They find the best spots to stay, arrange transportation, plan cool activities, and most importantly, take you to the most epic locations.
Meeting new people: concerns of an introvert
However, Race2Adventure isn’t all about the views or the food or the little trinkets you buy along the way, it’s about the people. Merritt Hopper is your host, and he and his staff are some of the best people you will ever meet. The same goes for your fellow runners/adventurers. I have made some amazing friends on my four trips with Race2Adventure, and I believe you can too.
You might be saying to yourself that you’re an introvert. I would never make friends like that. Well, news flash, I am an introvert myself! That’s how easy it is to make friends on these wonderful trips and make the memories even more meaningful. Merritt asks everyone on the first night how many trips everyone has been on. At least half of the people raise their hand that this is their first Race2Adventure trip. So, bring a friend, family member, or go by yourself – just remember to make an effort to talk to the person next to you on the bus and to sit with someone new during meals. You never know, you might be running another race with them in the future or helping crew them at The Moab 240 (true story of mine).
Oh, the places you’ll run!
Lastly, I want to get to one of the best parts of these trips…the racing. Merritt and his staff plan these trips years in advance, scouting the country (or countries) for the best spots to run. We are talking forests, mountains, oceans, and lakes. Add to that the Olympic ski jump and Atlantic Ocean Road in Norway. Even running through the streets of Pisa, Italy, plus many many more beautiful, and breathtaking spots. No matter your ability, these races and travel experiences will blow any other running event you have ever done out of the park.
Now, I could go on and on about the details and memories I have of my past trips, and I am happy to either help you by coaching you for an upcoming trip or telling you more about my experiences (feel free to reach out). All I am saying is to give Race2Adventure a shot if you can. You will have some amazing memories, potential new friends, and grow in ways you never realized you could. I honestly can’t think of any better way to visit a new country!
Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He can help runners fit training into an already busy lifestyle, as well as help with menstrual training.
A few weeks back, we received a race report from Team RunRunner Rebecca Walker that said something along the lines of: ‘I hopped in a 200 mile race, it was fun, wasn’t my fastest or my slowest’. Rebecca’s nonchalance suggested that running super long distances was a relatively common affair for her, and I had to learn more!
Rebecca wading through a creek during the Cocodona 250. PC: Anastasia Wilde
Meet Team RunRunner Rebecca Walker and Coach Greg Ottinger
Coached by accomplished ultrarunner and Team RunRun Coach Greg Ottinger, the pair have been working together for two and a half years and counting. As mentioned, coach Greg is no stranger to 200 mile races or back-to-back ultras, himself targeting the Triple Crown of 200s this summer, which involves running three 200-mile races over four consecutive months! With over 200 Team RunRun coaches to choose from, it’s no coincidence Rebecca and Greg seem to have the perfect coach-athlete match.
According to UltraSignup, in little more than 10 years, Rebecca Walker has 82 ultras to her name, including seven 200+ mile races, which had her running for up to 5 days at a time! Yep, 5 whole days, over 121 hours to be precise! Interviewing Rebecca, I thought I’d start with the obvious question I’m sure we’re all wondering: why? What draws you to these super long events, and why do you keep going back for more?!
Rebecca: “Historically, I chose my races based on places I wanted to visit. My first 200 mile run was the Tahoe 200, which I remember seeing advertised and thought I would like to do it someday. At the time, you had to have completed a mountain 100 mile qualifier race beforehand, so I wasn’t able to enter Tahoe 200 until the prerequisites were met. After completing that one successfully, I realized how much I appreciated the variability of these events, as well as the slower pace – being a slower runner, this was important to me!”
Balancing ultra training with life
As superhuman as Rebecca’s ultrarunning exploits seem, she isn’t a full time runner focused solely on the eat-sleep-train priority triplet that many professional athletes are. Instead, Rebecca balances a full time job in the legal field with family life as a wife, mom to an active teenage girl, plus two cats and dog too! Not your typical husband-and-wife duo, the pair bond over their love of ultras, and actually ran the Moab 240 together for their honeymoon!
So what’s Rebecca’s secret? How can she possibly excel at these ultra ultra distances with so much other life to balance?
Rebbeca: “Greg [Ottinger, her TRR coach] has been AWESOME working with my schedule, and we’re flexible with moving workouts around. My husband typically runs with me on the weekends, but the weekday stuff is all me.”
“Training for 200 milers is not too much different than 100 mile training. Under Greg’s guidance I now run 5 days a week (vs the 3-4 I used to do): 3 runs are usually Z2, easy training; 1 day is typically speedwork and/or hills depending on whatever race I have coming up; and the other day is a long run. Saturdays are always my long days, involving either a progression run if I’m training for something flat, but usually I go on a time-based adventure run in the foothills/mountains.”
Add to that Rebecca’s one day per week of strength training, and training for 200 milers seems almost manageable…?! Rebecca adds: “I just do what I’m told”, not overcomplicating her running, and leaving the X’s and O’s of training science to her coach Greg, a job he readily accepts.
Greg: “As a coach, navigating Rebecca’s race calendar is akin to orchestrating a symphony of commitments, aspirations, and relentless determination. Hailing from the frosty climes of a region that could freeze a San Diegan’s bones, Rebecca juggles the roles of a dedicated runner, nurturing mother, driven professional, and even a devoted dog mom. It’s a balancing act that requires precision planning and adaptability, a task I undertake with both awe and admiration.”
As a runner with a coach myself, I believe this is one of Rebecca’s, and most athletes’, secrets to success: enjoy your running, don’t overthink it, and outsource the programming to an expert, like our band of Team RunRun coaches!
If you want further proof of Rebecca’s mortal and measured approach to training, consider that when the weather is close to freezing she simply doesn’t run. Instead of toughing it out in miserable conditions, or making up mind-numbing miles on the treadmill, Rebecca opts for extra recovery over trying to prove her toughness in training, a fallacy that almost always backfires. Despite preparing to race through all hours of day and night, in all kinds of sleep-deprived, underfueled,and fatigued states, again Rebecca doesn’t make training harder than it needs to be, not losing sight of the fact that running should be (at least most of the time) enjoyable!
Rebecca: “I don’t night run [in training], but I do vary the terrain and elevation, running on dirt roads and trails near my house in Colorado.”
Greg: “Preparing for the rigors of ultrarunning demands a holistic approach that transcends mere mileage. Rebecca’s training regimen revolves around building a robust aerobic base, with 90% of her workouts dedicated to aerobic efforts, Heart Rate Zone II. We prioritize consistency, honing her ability to endure the relentless demands of multi-day races.”
Rebecca’s year-round race schedule means that she is constantly in training mode, save for a taper week prior and recovery week post race.
Greg: “When it comes to setting race goals, Rebecca is quite candid. Whether she’s eyeing a podium finish, leisurely adventure with friends, or simply seeking the joy of crossing the finish line, each race serves a distinct purpose. If it’s a “fun 50,” we integrate it into her routine without the customary taper, allowing her to enjoy the experience without compromising her overall progress or risking injury.”
Without big swings in her mileage, plus her incredible ability to endurance and recover from these long distances, Rebecca maintains an impressive baseline fitness that allows her to race frequently and avoid injury. She reminds us all that the key to any and all running success is consistency, not hero workouts or huge increases in mileage leading into race day; Rebecca, with help from her TRR coach Greg, has found a sustainable level of training for her body and life demands, that she is able to repeat year-round. Now that is the not-so-sexy secret to success!
Running fundamentals: fueling, sleep, and recovery
Fueling, a critical element of any ultrarunner’s performance, is another of Rebecca’s strengths, and she is gifted with an iron stomach that allows her to “eat whatever is available at aid stations”. She jokingly refers to herself as a “trash panda”, recognizing that she is “in the minority of folks who don’t have issues with fueling”. During long training and race days, Rebecca fuels consistently, always carrying extra snacks to ensure she’s never running close to empty.
It’s not just fueling that Rebecca’s dialed in, running through extreme fatigue and sleep deprivation appears to be another one of her skills. Whether honed through parenthood, a highly caffeinated lifestyle, or a rare genetic ‘I-will-run-on-no-sleep’ predisposition, if the princess and the pea is on one extreme, Rebecca is on the far other!
Rebecca: “I can get through night one fine without sleep now that I have nailed down a good caffeine plan. After that first night though, I tend to have issues falling asleep, but taking some time off my feet at aid stations even when I can’t sleep helps. Over time [as Rebecca gets further and further into a race, becoming more and more fatigued] I can usually get about an hour’s sleep at an aid station, as well as 5-10 minute trail naps! If the terrain permits, I’ll just lie on the side of the trail, or sit up against a tree; other times, just closing my mind will usually be enough to keep me going for a few more hours.”
Much to my surprise, and in part credited to great nutrition and smart training, alongside honest communication with her coach, Rebecca isn’t bed-bound for weeks following her epic adventures, and instead is an advocate for the ‘motion-is-lotion’, ‘movement-is-medicine’ paradigm.
Rebecca: “Hydration and sleep are so important, and I aim for 8-10 hours a night the first few days after a big race. I am a huge fan of active recovery. I still take my dog for walks (usually a few miles at a time) and I have a treadmill desk that I walk on while working.”
Greg: “Navigating the aftermath of ultramarathons requires a keen understanding of the body’s signals and rhythms. Listening to her body becomes an art form, as we interpret its subtle cues and adjust our approach accordingly. Rebecca is always clear with her progress and we adjust each week accordingly.”
Rebecca during her Tahoe 200 “honeymoon”.
Ultra racing: highs, lows, and 200-mile memories
A seasoned ultrarunner with over 100 results to her name, I asked Rebecca a very difficult question: what her favorite race has been so far.
Rebecca: “Tahoe 200 will always be very special to me. I ran when it [the course] was still a loop around the lake, and it was just so surreal to be going for this huge, unknown distance. Cocodona 250 was also a wonderful event with very diverse environments” as runners traverse from the desert and cacti in Phoenix up to the mountain town of Flagstaff, with its fir trees and cooler temperatures.
Full of positive regard for these super long races, I imagined there must also be significant challenges and low points that are just par for the course. Yet again, I was surprised and in awe of Rebecca’s response.
Rebecca: “I don’t typically encounter many issues in training, unless it’s weather related or to do with personal things going on outside of running. I am, and always have been, a slower and low mileage runner, but that doesn’t derail me or make me “get in my head.”
That said, races can be a stressful experience for Rebecca, with race cutoffs never far from her mind. Even in the face of uncertainty, she remains remarkably undeterred, reminding us all to continue to chase big goals no matter how unlikely they may seem!
Rebecca: “I know I can complete these distances, but am I fast enough to make cutoffs? Sometimes yes, sometimes no, still I never regret going for big goals.”
Working such an ambitious and motivated athlete comes with its own set of challenges, as Greg attests to, but he, like Rebecca, sees them in a very positive light.
Greg: “Coaching Rebecca is a rollercoaster of exhilaration and anticipation, characterized by the electrifying unpredictability of her ambitions. From impromptu 100 mile races, to last-minute decisions to pace a friend across unforgiving terrain, Rebecca’s spontaneity keeps me on my toes. Yet, amidst the whirlwind of uncertainty, her commitment to the process remains a true inspiration.
The ease of coaching Rebecca lies in her work ethic—a pursuit of excellence that leaves no room for excuses or shortcuts. She embraces each challenge with resolve, transforming obstacles into opportunities for growth.”
I finished off digging deeper into her race highlights, and again, the pure joy she has for running –running very long distances at that– shone through.
Rebecca: “All my ultras are victories! Tahoe 200 being my first; Moab 240 [Rebecca’s ‘honeymoon’] for not pushing my new husband off a cliff (haha, just kidding!); Bigfoot 200 for being the most technical and challenging of any 200 I’ve done; Cocodona 250 – I was a DNF the first time around, then went back for redemption in 2023 and had an awesome experience; and, most recently, the Southern States 200, a race I completed without crew or pacers, barely recognizing anyone on the start list, made for a fun and novel challenge in and of itself!”
At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.
Top races for new ultrarunners from Team RunRunner Rebecca Walker:
100K (62 miles) distance
Rebecca recommends the Black Canyons 100Kfor its non-technical nature, great organization, and community spirit. In her words: “it’s large enough that you’ll never be alone on the trail”.
100 miles distance
The Lean Horse Ultra in South Dakota and the Javelina Hundred in Arizona come top of Rebecca’s list. The two race courses are non-technical, runnable trails, and the events as a whole are a lot of fun for both runners and crew!
200+ miles distance
“Amazing in different ways”, according to Rebecca, these long ultras are so varied. Cocodona 250, a race that takes runners from Phoenix to Flagstaff, AZ, has quickly become one of the most highly rated and popular events.
Another great beginner-friendly ultra is the Cowboy 200 in Nebraska. Rebecca highlights its “flatter and less technical nature”, and a course that is very crew accessible with good phone service throughout.
Advice for new ultrarunners from Team RunRun Coach Greg Ottinger:
I asked seasoned ultrarunner and TRR coach Greg Ottinger to share some words of wisdom for ultra-curious folk, and what I received was something quite prophetic, not to mention poetic! (Greg, if you fancy a career change, or get bored of running 200-milers, I’d take you on as a TRR staff writer in a heartbeat!).
Greg: “To aspiring ultrarunners, I offer a simple advice: dare to dream, but do so with deliberation and respect for the journey ahead. Embrace the unknown, but temper enthusiasm with wisdom and experience. Seek guidance from seasoned veterans, whether it be through mentorship or the counsel of a trusted coach. And above all, trust in the resilience of the human spirit—to endure, to overcome, and to transcend the limits of what is deemed possible.”
What’s next for Rebecca and Greg?
Unsurprisingly, Rebecca’s mind and body are already preparing for the next challenge: a relatively achievable –only by Rebecca’s standard that is!– series of 100 mile races this summer. Fear not, Rebecca’s 200+ mile days are far from behind her! In fact, Rebecca has her sights set on the Arizona Monster 300, a 309 mile run through the desert of Arizona. And before you ask, yes, I’m equally confused by the race director’s dishonesty: I mean, if runners are already covering 300 miles, why keep the extra 9 miles a secret?!
As for coach Greg, he’s in the thick of training for the Triple Crown of 200s, running three 200-mile races in so many months this Summer, along the way inspiring more runners to give ultras a try!
If you’re curious about ultrarunning and the training it takes to run long distances, check out our group of Team RunRun coaches and filter for ultra and trail specialists.
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.
3 Bests – What aspects of the race did you like the most?
The train – the 7 miler start was accessible by a scenic train that drops you off 7 miles from the finish. Marathon runners (and I think half runners the day before, but can’t speak to it since nobody in our group ran the half this time) could also take advantage of the train, but had other options available. Riding the train through the Lehigh Gorge State Park just after sunrise on the way to the race start was a really cool experience.
The race director – it’s a pretty small race, but you could tell they put their whole heart into it. I had to transfer from the marathon to the 7 miler, and the race director was so helpful. We ended up running into him at lunch on Saturday after they finished up the half marathon, and he was just a really cool guy who clearly loves his community.
Jim Thorpe – what a cool town! It’s a small, historic mountain town a little over an hour outside of Philadelphia, and it was so nice. The race had three restaurants and cafes involved in the weekend where runners could get discounts, and the two we went to were amazing!
Not so much – Aspects of the race that didn’t do it for you
The bathroom situation – it’s not the race’s fault. The nature of the course is that it’s a point to point, net downhill, along a rail trail. Really cool! But few access points (and even fewer accessible by car) meant few opportunities to bring out porta pots. The good news: there was a bathroom on each car of the train, so you weren’t totally out of luck. But there also just wasn’t really room for emergencies along the course — even the woods were pretty much entirely visible from the train riders that pass while you’re running.
Weird factor – What’s the weirdest thing about this race?
No bears??? Was really hoping to see a bear. Alas.
Highlights of your race – What did you do well and enjoy about your race in particular?
I haven’t raced in a long time and haven’t had the most consistent running lately. BUT – I was able to kick hard at the end and close out my race with my last mile over a minute per mile faster than my average pace, and still had more of a kick in the final 50 meters. It was so fun and I’m super proud of it!
Lessons for others – Share your pro-tips on the race to help the next runner
If you take the train to the start, you can leave things on it and they’ll leave everything together at the finish for you. I was nervous about the bag check situation and didn’t bring anything with me, but it’s so good to know!
Most important course specific knowledge to know about the race
If you run the full, know that the last ~8 miles are much less shaded than the first 18: wear a hat!
Aesthetics – Is it a pretty course?
Gorgeous. The scenery is pretty similar the whole time, but still really really nice.
Difficulty – Is it a tough course?
Not at all! It’s net downhill and they mean it. Just a smooth cruise along a rail trail.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well-oiled machine, surely. It’s a small race, but honestly I’d say a well-orchestrated train ride to the start is a pretty impressive feat. There were a ton of logistics for the race, but they did well.
Competition – Is there a strong field?
The Jim Thorpe 7 Miler was largely recreational, but the marathon had a pretty competitive (albeit spread out) field!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Jim Thorpe is a small town, so if you want to stay where the race ends, book your hotels early. If you’d rather stay near the start, that’s an even smaller town. Less tourism, so it’s easier to get a hotel near the highways, but also fewer amenities and cool surroundings.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
They had UCAN at some of the stations, water, and bananas (as far as I could see on the Jim Thorpe 7 Miler course)
Weather and typical race conditions
April in the mid-Atlantic could range from 30-80, so watch the weather, haha!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Some marathon runners found that shoes with mesh uppers, or more porous shoes in general, got lots of rocks and sand in them. It’s not a paved course. Some runners ran with ankle gaiters, but that could feel really hot on a warmer day.
Spectators – Is this a friendly course for your friends?
Not particularly. There’s very little access along the course. But the finish line is great!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4/5 stars! I’m glad I ran it, I had an absolute blast, I don’t know that I need it to be a repeat race.
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 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.
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.
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.
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.
Team RunRunner Matt before the Bootlegger 50 Miler.
3 Bests – What aspects of the race did you like the most?
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.
Perfect weather
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
Same as about: making sure my watch has enough battery for the full race!
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 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?
3 Bests – What aspects of the race did you like the most?
Weather was perfect for racing
The course for the most part runs in a straight line and it’s easy to hit the tangents.
Very peaceful scenery!
Not so much – Aspects of the race that didn’t do it for you
Lack of spectators.
Weird factor – What’s the weirdest thing about this race?
If nature calls, there isn’t much coverage on the course 😃
Highlights of your race – What did you do well and enjoy about your race in particular?
Running a 2 minute PR in the half and winning the masters division with a time of 1:12:56.
I was able to execute pacing well on this course. I executed well on the climbs and pushed on the downhill.
I was able to stay focused the last 4 miles which helped me negative split the second half of the race!
Lessons for others – Share your pro-tips on the race to help the next runner
Scout the course profile on strava or online. You should be able to set a good game plan to a successful race.
Lessons you learned that will help you next time around
Probably could have pushed harder in the first 10k. I was too focused on being strong in the last 5k because of my past experience on this course.
Most important course specific knowledge to know about the race
Run the tangents. This is a course where your watch will hit at or very close to the mile markers.
Aesthetics – Is it a pretty course?
It is a very nice course. Lots of land and very peaceful.
Difficulty – Is it a tough course?
I would say it’s a course you can be competitive.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well organized. These folks were great from the organizers to the volunteers.
Competition – Is there a strong field?
Yes you can run with some fast folks in the half marathon!
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 hotels can be expensive if you stay in Napa. If you like wine, then this is a good destination race if you’re not from the area.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
They had enough. Every 2-3 miles.
Weather and typical race conditions
Both times I have run this race, the temps were in the low 40s.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Arm sleeves and gloves if needed.
Spectators – Is this a friendly course for your friends?
Yes they have designated areas for spectators but you can’t just go anywhere on the course to spectate. You will need a car to get around the course.
How’s the Swag?
The gear bag was a big Bogo bag! It was nice. The finisher’s shirt was eh!
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. I would recommend this race to others.
In this Indianapolis Monumental Marathon Race Report, Team RunRun coach Natalie Lutz shares her pro-tips on how to be your best on race day in Indy. Course knowledge, tips on pacing, and more – Enjoy!
3 Bests – What aspects of the race did you like the most?
Big race feel with small race simplicity! From the flight into Indianapolis to the packet pickup and actual race day, Indy does it best! There are several main hotels right at the starting line. I could literally use the restroom at my hotel 5 minutes before the race start and I easily entered my corral 3 minutes before the start. The crowds were awesome and the energy was contagious! Again, it has the big race feel without all the restrictions of a really large race.
The logistics of this race were extremely streamlined. The packet pick up and expo were super efficient and the gear available for purchase was high quality. The expo was exciting enough to pump up the athletes without being overwhelming like some of the really large races. It was thoroughly organized and the app was efficient and extremely helpful to provide the pertinent race information needed.
The actual race and course itself! The race was fast with some slight rollers to give your muscles a nice change up. There were some small stretches where the crowds thinned out but it was a nice mix of enough support with some time to reflect during the quiet spots. The half marathon and full race separation are extremely well marked, including a large arch to ensure you do not accidentally get pulled into the wrong race distance. The hydration and fuel stations were plentiful and well operated and the finish was monumental! As you come back into the city, the crowd is at its best! The finish line is epic and after you cross the line, there is the after party and plenty of places on the grass to rest and recover and just soak in the moment.
Also, the weather and the time of year at which this race takes place, it is usually cool enough to get great times!
Not so much – Aspects of the race that didn’t do it for you
There were a few pot holes in the beginning of the race and it would have been helpful if there were some construction cones or warnings regarding upcoming medians/road bifurcations in the first few miles when the pack is super tight!
Weird factor – What’s the weirdest thing about this race?
This isn’t about the race, but the Indy airport has some “Tron” like multi colored light show when you’re leaving the airport!
Highlights of your race – What did you do well and enjoy about your race in particular?
I had the best race of my life and ran a PR just shy of a sub 3 marathon by 11 seconds! I also won my age group and received a unique award which was a poster of the race course with my name and time printed on it!
Lessons for others – Share your pro-tips on the race to help the next runner
I would suggest you be extra vigilant of your footing and the road bifurcations during the first 3 miles of the race.
Lessons you learned that will help you next time around
Again, this has nothing to do with the race itself, but a silly mistake that as a seasoned runner, I should not have done—don’t eat spicy Italian the night before! 🤣
Most important course specific knowledge to know about the race
The beginning pack, especially if you are in the top corrals, goes out very fast, so try not to get caught up and pulled along with the half marathoners in the beginning and run your own race to avoid hitting the wall too early!
Aesthetics – Is it a pretty course?
Yes, the course goes through the city of Indy and out to some neighborhoods then back into town! It’s the perfect amount of crowds with some quiet periods of reflection.
Difficulty – Is it a tough course?
In my opinion, it’s mostly flat with some small rollers at good points in the race to allow for muscle change up. I believe it’s categorized as “mostly flat” on findmymarathon.com. I had 361 ft of elevation according to Strava.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Well-oiled and without a foil, my friend!
Competition – Is there a strong field?
There is a lot of competition in this race. There was a very strong elite field with some big names. Indy is approximately the 15th largest marathon in the US, so plenty of strong competition to pull you along!
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.
Logistics were great! Registration was super easy and I signed up about 2 months prior and it was super easy and the race app is also wonderful as it provides the pertinent information that runners really need without all the fluff. Again, the packet pick up and expo were super efficient and exciting without being overwhelming. There were also a lot of opportunities to take photos at the expo without waiting in lines and or having to pay like some of the other larger races I have been to are now doing.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
They were abundant and well-organized. There were both plenty of hydration and fuel (Gu Rocktane gels) throughout the course!
Weather and typical race conditions
The weather was perfect around 52-56, cloudy with winds around 8 mph! The time of year and region for this race, has an excellent weather history.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
They provide enough hydration and fueling that you would not need to race with a hydration vest or any gear of that kind. You may need to carry a few extra gels depending on how many you typically take.
Spectators – Is this a friendly course for your friends?
Spectator friendly!!! The crowds are fire, but it was super easy for my husband to watch me and find me immediately after the race.
How’s the Swag?
The swag was great —a really nice tech running t-shirt!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5 and I plan on making this a regular rotation in my text line up and I try not to go back to the same races!
Natalie Lutz is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
In this Fuzzy Fandango 25k race report, Team RunRun coach Cody Cranor shares insight on the course as well as helpful hints on how to get the most out of your day at this awesome fall race. Enjoy!
3 Bests – What aspects of the race did you like the most?
Course – The course is based in Mohican State Park, which provided for fantastic woods and scenery throughout the race
Atmosphere – By far one of the best atmospheres I’ve been at. Everyone is there ready to meet new people and cheer each other on. No matter what, you can find someone to run with or chat with while enjoying the post-race drink (Some of the best beer options I’ve ever seen at a race)
Accessibility – Even though its a small race and limits number of people per distance, they offer distances from 5K all the way to 50K, so no matter your fitness you can enjoy the course and experience the fun.
Not so much – Aspects of the race that didn’t do it for you
For me the after race food was not my cup of tea. Main food item that is talked about is the chili which is a vegan chili. As someone who isn’t huge into veggies it just didn’t hit the spot for me, but I hear it is a crowd favorite. Also the Stairs. Having to climb a couple hundred stairs at mile 15 was just mean.
Weird factor – What’s the weirdest thing about this race?
The course changes slightly every year, which I think is an awesome quirk. While parts will be the same you get to see new sections of the park and hills, which means no matter what you train for their could be a curveball in there.
Highlights of your race – What did you do well and enjoy about your race in particular?
During this race I really wanted to go for sub three hours, as I had the endurance from my Chicago marathon training block. Overall the first half I was right on pace, as we were running through some flatter sections and on some pavement. I really enjoyed the fast flatter sections and hills that were very runnable, with great downhills to make up time. In the second half I tripped on a rock near the stream and tweaked my back which slowed me down a bit. Even with slowing down though I was able to chat with some runners nearby and even ran into a hometown friend, Cheryl, who was running the 50K. So even though I didn’t make my time goal I loved slowing down and having fun with the other runners. It even started snowing in the last mile making for an awesome finish
Lessons for others – Share your pro-tips on the race to help the next runner
Get used to running on single wide trails that have lots of roots and rocks. Sometimes these are on steep hills so watching your feet is very important. Also keep in mind that because they change it every year some portions you wont know what’s coming up. Embrace that knowing that it will likely include hills but it will be fun in the end.
Lessons you learned that will help you next time around
Don’t get too comfortable. I though I had the time in the bag but then there was an new section that threw me off my game. By the time I got to the stairs and the final miles, I didn’t keep enough in the tank to push through with any speed.
Most important course specific knowledge to know about the race
The race utilized Mohican State Park, which is very hilly. They use the hills without fail. Also keep in mind they always throw a big clip near the end, so the climbing’s not done until you can see the finish line.
Aesthetics – Is it a pretty course?
This is by far one of the most beautiful courses I’ve run on. since it is in the fall, you get some fall colors and leaves on the ground. The hills allow you to get great views of the surrounding areas and the beauty of nature. You also get to run by streams and waterfalls at times which shows even more beauty of the area. I would be shocked if anyone who ran this race didn’t say they loved the scenery.
Difficulty – Is it a tough course?
It is tough for sure. At least in the view of someone who lives in the flat lands. They definitely don’t shy from the elevation which keeps you honest at all times.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
This race is one of the better run races in the area as far as I am concerned. With smaller races sometimes the small details get forgotten about, but they do really well to make sure the details are what they thrive at. Aid stations are well spaced and well equipped, and are always staffed with amazing people. The camp allows for a great base area and gathering place to enjoy yourself after the race, and the race directors are there mingling and enjoying the day with the runners all while doing their numerous jobs.
Competition – Is there a strong field?
I personally think that this race has some strong and speedy people at the front. I don’t know how they run that fast on the hills. I think if you’ elooking for some competition you will get it, both from the course and other runners.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
This race is overall easy to get into but does sell out many of the distances each year, so signing up early is always recommended. Finding the right registration page isn’t too difficult but, as it is put on by a camp sometimes you end up on a different page before getting to the registration page. One of the great things about this is that the camp is located right next to Mohican Lodge, which with it being during the colder months has plenty of rooms available to stay in before and after the race. with just about a 4 min walk to the start line. Makes race morning so much easier as there isn’t a lot of parking at the start line. Traveling to the area, you need to keep in mind some access to food and shopping as it is a rural area and you will need to drive at least 15-20 min to get to places that sell what you need.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
The aid stations were pretty typical for a trail/ultra race, with the standard foods you expect to see. They always had plenty available so when you saw the aid station coming, you knew you were going to be able to get what you needed from them.
Weather and typical race conditions
The race occurs in November in Ohio. Anyone from the area knows what that means. While it will likely just be a chilly day in the 40s, I have experienced this race in both warmer weather, running in shorts, as well as cold where it snowed at the finish. Ohio weather at its finest.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Gear for this race is pretty simple. I would advise trail shoes as you want max grip when going up and down the hills. Poles aren’t necessary but I have seen others use them. Be prepared for shoes to get wet, and also to carry water with you – you don’t want to need a drink and be far away from the next stop.
Spectators – Is this a friendly course for your friends?
This is not a spectator friendly course. There are some places to see runners but since you’re in the woods most the time, it’s not easy to watch the runners
How’s the Swag?
Personally, I enjoy the swag at this race. They give out a long sleeve shirt or a winter hat (Both with a donation to the camp). They also gave out a pint glass for your post race beer/beers. The beer though is by far my favorite swag item. They have multiple options from a local craft brewery and they are all amazing brews.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
Overall I would give this race a 9 out of 10. I have thoroughly enjoyed it every time I have run it and I plan on going back. Its a great organization with great race directors. I would recommend anyone run it even if just the 5K, and join the Fuzzy Fandango Family.
Cody Cranor is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
In this Run Melbourne Race Report, learn from Team RunRun coach how to be prepared for this flat and fast big-city half marathon. Where should you push for the finish, and what should you expect? Read on and enjoy!
3 Bests – What aspects of the race did you like the most?
Flat, perfect for a PB!
Scenic city course
Buzzing atmosphere.
Finish line within Melbourne Olympic Park
Not so much – Aspects of the race that didn’t do it for you
Mid-winter in Melbourne means it can be fresh, but dry. The post-race coffee is worth it.
Highlights of your race – What did you do well and enjoy about your race in particular?
Being my home city race, I know the course very well. So I was able to pace myself to a PB. What makes this course unique is it’s a one lap city course. (Many city courses are two laps).
Lessons for others – Share your pro-tips on the race to help the next runner
The first 10k takes you down Flinders Street, through Docklands and along Southbank. So, plenty of distractions as you hold a steady pace and settle in ready for the second half and that PB.
Then you leave the CBD as you run along the Yarra River to then do a loop of the Royal Botanic gardens (Tan), and Fawkner Park both have slight undulations to keep you on your toes and engage those adductors and glute muscles.
At the 17k mark, it’s downhill alongside the tan, and then the final 3k is flat as you run along the other side of the river and into Olympic Park. This is where you want to start increasing your pace as you weave through the sports complex as the crowds build for a strong finish.
Aesthetics – Is it a pretty course?
Melbourne is voted one of the most liveable cities in the world, so when you get a chance to run through the city traffic free, you take it with both hands.
Difficulty – Is it a tough course?
Apart from a couple of tight turns, its a flat city course.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The event has been running since 2008, so they know what they are doing.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
No special handshake needing for this event, register at http://www.runmelbourne.com.au
Weather and typical race conditions
I’ve run this event many times over the years. It will be a fresh start, but not freezing. It’s never rained on me yet and as per the pic you finish under clear blue skies. So perfect running conditions.
Spectators – Is this a friendly course for your friends?
Your support crew will love you for running this race. Everything is central.
How’s the Swag?
A nice medal for your efforts.
Ian Whitmore is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
Best Use, What did you use this piece of gear of most? Roads, track, trails, long runs, post-run, workouts only, racing only?
I’m the kind of athlete who has specific gear for very specific situations and my shoe collection is no exception! I always felt that an all-round trail running shoe that excels in every terrain type and distance was nonexistent. Like many folks, I was hesitant to try a pair of Speedland shoes because of the price. However, in late Fall 2023 I learned a bit more about the brand. Speedland is based in Portland, OR and composed of a small group of folks with one objective: create the best possible trail running shoes in existence in limited qualities (no mass production). Furthermore, I discovered that Speedland’s technology is highly athlete driven and their customer service is beyond reproach. I was more willing to pay a high price to purchase products from a brand with these qualities and finally placed an order. As it turns out, the Speedland GS: PGH is the illusive all-round shoe I didn’t think existed!
I spend a great deal of time training and exploring in harsh, unforgiving terrain and am famously rough on my gear. The GS: PGH shoes have held their own against my abuse anywhere I take them. I’ve run with them in mud, snow, rocks, sand, roots, slickrock and smooth single track at various inclines and have felt agile and secure. I even briefly did some exposed class 3+ scrambling on slickrock/sandstone and felt 100% safe, nimble and confident with the shoes’ grip and support. Note, I have not yet had the opportunity to use the shoe on class 2-4 terrain where edging and more precise footwork is involved. The Rockies are still covered in snow!
The GS: PGH are highly customizable. If you live in a soggy environment there is a drainage hole that can be optionally cut open. The lugs are also trim-able to suit runners’ needs depending on the running surface. On top of that, the shoes feature a BOA lace system making them suitable for a wide variety of foot shapes. Additionally, the BOA system is a handy way to make quick adjustments during longer excursions when feet swell without the hassle of sitting down and dealing with laces. Finally, an optional carbon plate can be purchased and placed under the removable mid-sole if desired.
Even though the GS:PGH is designed for trail use, I have seen many pictures of folks using them on road excursions, including marathons. Perhaps the only thing the GS: PGH is not suited for is extremely cold winter weather and deep snow due to the lack of insulation, built in traction and waterproofing. However, this is highly niche and not many folks run in those conditions.
In short, I believe the Speedland GS: PGH is the only trail running shoe that truly feels like an all-round workhorse that can conquer almost any terrain and distance. It is also by far the most comfortable shoe I currently own. The only reason I don’t have 800 miles on mine already is because I have so many other shoes that I need to wear out!
Sizing: True to size
Additional Sizing Comments: When I first purchased this shoe in my normal size, 8.5W, I thought maybe it was a tad too big, but I wasn’t certain because the shoe was still comfortable while running. Speedland has exceptional customer service and everyone at the company knows the products well. I called and asked for their thoughts. The gentleman I spoke to, Clark, suggested I order a half size down for peace of mind and reminded me of the 14-day money back guarantee. In other words, I could try both sizes on the trail and send back the one that didn’t fit without risk. After a few runs on different terrain/inclines I opted to stick with the original shoes I ordered. My toes jammed against the toe box in the smaller size. I realized that my normal size felt big because they are the first shoe I’ve ever worn that can accommodate my wide feet properly! All my other trail running shoes are snugger because they are built narrow. The GS: PGH also fits narrow feet because the BOA system allows the shoe to adjust to varying widths giving it great versatility. As for the return process, I was immediately sent a free return label to use on the existing shoebox and my account was credited the refund about a week after mailing the shoes back.
Comparison to Past Models:
I have only used the Speedland GS:PGH, so I can’t comment on the previous model which is the GS: TAM.
Comparison to Other Brands
I think NNormal is the most comparable brand. Much of the technology implemented in NNormal shoes appears to originate from Speedland’s novel innovations. The most obvious difference between the brands is pricing and quality. NNormal has a significantly less expensive selection of footwear. However, with a lower price also comes less premium materials. I own both the NNormal Kjerag and Tomir trail running shoes and have used them over a variety of terrain. In less than 100 miles the outsoles of both shoes began to peel away from the midsole. The shoes are also extremely narrow which make them suitable for fewer athletes. These things could be forgiven if NNormal had outstanding customer service. Unfortunately, after my husband sent back his pair of shoes for a warranty refund (peeling soles) it took five months of back-and-forth emails to finally get his account credited. For these reasons I believe Speedland is the superior brand and worth the price tag.
Durability
The old adage “you get what you pay for” holds true with the Speedland GS:PGH. With the premium price also comes premium materials and build. I’ve put well over 100 miles on my shoes and, aside from some dirt, they look nearly brand new. Speedland claims to have a “no compromise” approach in creating the highest quality footwear for trail runners and I believe this to be true. Every millimeter of the shoes’ construction and material selection is intentionally meant to bring about the best performance and durability in the product. For example, Michelin rubber was chosen for the outsole to provide grippiness without sacrificing resilience. I am convinced this shoe will last exceedingly longer than other options.
Changes for the next model:
I wouldn’t change anything which is rare for me to say. I would really love if Speedland came up with a winter specific running shoe commission though!
The True Test If your friend were looking for a piece of gear in this category, would you recommend they buy it and/or would you give this as a gift to that friend because you like it so much? Would there be something else you recommend they get instead because this gear doesn’t fit their needs?
I would and do recommend this shoe to athletes who can afford the premium price tag unless they specifically only use a zero-drop shoe.
Keeping it honest: Did you get this gear for free? Nothing wrong with free, but we disclose this if so.
No
Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
In this Sugarloaf Marathon and 15k race report Team RunRun Coach Salena Sykes shares intel on the race, where the hills are, and what to expect on race day so you can be prepared for your race day! Enjoy!
3 Bests – What aspects of the race did you like the most?
The views! The race takes place in beautiful Kingfield, Maine with views of Flagstaff Lake, the Carrabassett River, and Sugarloaf mountain.
The times. This race is known for faster times due to it being net downhill
The volunteers and overall atmosphere of the race. People are so friendly and encouraging!
Not so much – Aspects of the race that didn’t do it for you
The road is not closed to traffic so you do have to share the road with some local traffic. However, it is a small enough race that runners are usually pretty spread out so there is plenty of room to run on the right side of the road without feeling too crowded.
It is spring in Maine so sometimes the roads and shoulders are not in the best condition. You will have to watch your step in some spots.
Highlights of your race – What did you do well and enjoy about your race in particular?
Highlight of my race was running a BQ in my first ever marathon. It was an amazing feeling! I feel that I did a good job of being more conservative in the first half and then using the downhills in the second half to my advantage instead of burning out, which is so easy to have happen in any marathon.
Lessons for others – Share your pro-tips on the race to help the next runner
There are some tough hills in the first half of the race, especially miles 8-10, so try not to go out too fast.
Focus on hills in your training so you are prepared come race day
Prepare for the downhills by training your quads and knees. Running downhill can be just as tough on your legs as running uphill!
Lessons you learned that will help you next time around
Be prepared for any type of weather. The second time I ran Sugarloaf, it was the warmest it had been all year with temps reaching the high 80’s the day before the race. On race day it was in the 60’s and super humid. I had not been training in weather this warm and it was HARD on race day. There is only so much you can do to prepare, but it’s important to understand how much the weather can impact a race and not to bet on perfect conditions.
Most important course specific knowledge to know about the race
It’s a point to point race. The race only veers off the road to get to the finish line, otherwise it’s a straight shot down the same road. Hardest hills are in miles 8-10 with some small rolling hills around miles 19 and 20 that can feel just as hard on tired legs. Miles 11 and 16 have the biggest downhills.
Aesthetics – Is it a pretty course?
Yes, very! Views of the Carrabassett River, Flagstaff Lake, and Sugarloaf Mountain. Things are usually just starting to come back to life after the long winter so there are pops of green
Difficulty – Is it a tough course?
Yes, I would say this is a tough course. Miles 8-10 are HARD and the downhills are demanding on your body in a different way. As with any marathon, things get harder the closer you get to the finish line.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes, volunteers were excellent! There was minimal waiting at packet pickup. Shuttles to the start were plentiful and all on time, and baggage shuttles were easy to navigate as well! You will need to bring your own bag for the baggage shuttles.
Competition – Is there a strong field?
Yes there is some good competition! It’s a popular local race, and with the reputation for fast times. Most people come here to try to get a personal best or take a shot at a BQ.
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.
They cap the race at 2,000 runners so the race does usually sell out. Lodging should definitely be booked ahead of time as there are minimal options. I had good luck finding an Airbnb that was right on the course and it was perfect!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Standard fare. Water stops are every 2 miles or so with water and sports drinks. A couple of them have GU available as well. Porta potties are scattered throughout the course.
Weather and typical race conditions
Spring in Maine is always a toss up. Normal temps at the start (which is at 7:00am) would be 30-40 degrees with temps reaching up to 60 degrees on average. As always, rain, wind, humidity will all impact performance on race day so it’s important to look ahead and be prepared!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
No. I carry my own fluids but there are plenty of water stops on the course.
Spectators – Is this a friendly course for your friends?
Somewhat. There are some designated cheer spots along the route, but since it is a point to point race, your family and friends may not be able to see you as often as they would like. The water stops have volunteers who are super encouraging and the cheer spots are great for boosting morale. However, if you are someone who needs the cheer of a crowd to motivate you, this race will be more of a challenge in that regard.
How’s the Swag?
Standard swag with a cool wooden race medal and long sleeve shirt
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5 stars! It’s a beautiful run and there is an opportunity to run FAST on this course
Salena Sykes is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
3 Bests – What aspects of the race did you like the most?
–The Saguaro forest: My regular training grounds consist of sage desert, high alpine mountains, slickrock, prairie and foothills. Running through the lofty saguaro cacti was a completely novel experience for me and I loved every moment!
–The unseasonable weather: More details will be included in other sections of this report. I’m a runner of the “grinder” variety so the frigid early temperatures, snow and mud featured in this year’s edition of the Black Canyon 100K played very much in my favor. Plus it’s fun to play in the mud!
–Tiny detail, but I was pretty psyched when Michael Versteeg refilled my flask at Bumblebee Ranch: Elite athletes flooded not only the field, but the aid stations as well. It really brought home that fact that even though we race at different levels, we all go through similar experiences as ultra-runners and are there to support each other no matter what the pace.
Not so much – Aspects of the race that didn’t do it for you
I’m not 100% certain this is the appropriate section for this detail, but the race was delayed twice (2.5 hours total) due to the snowy conditions impeding the shuttle service to the start at Mayer High School. This was a mild annoyance for me, mostly because I really wanted to run in the snow and the delay would allow more time for it to melt! Aaravipa did an outstanding job rolling with the punches, keeping us all informed and making sure the race went on despite the weather and shuttle company complications. In the end the delay was just that, a delay. It didn’t cause any lasting issues.
Weird factor – What’s the weirdest thing about this race?
Snow at the start of a desert race in Arizona!
Highlights of your race – What did you do well and enjoy about your race in particular?
Unlike my other recent races, I did not approach Black Canyon 100K competitively. Instead, I was focused on process goals, strategy, thoughtful pacing and Cocodona 250 recon.
I was probably the only athlete lined up on the saturated Mayer High School track who was exceedingly excited about the prospect of spending the next few hours running through mud. I learned to love playing in the mud while training for Bighorn 100. I also spent a bit of time on a muddy road in the days leading up to Black Canyon 100K as a tune up for the conditions and felt like I was stronger in the soggy stuff than ever. When the race began, I took a calculated risk and went out fast (but not hot). I figured I was likely one of the few runners unphased by mud and knew I could run for a long time at RPE 7-8 with without trouble in the muck. This would put me in a good position early on and ahead of the huge pack. Waves 2 and 3 were released together due to the delay and I didn’t want to fight to get ahead on a single track lined with cacti! This tactic worked well for me as I was able to pass lot of folks easily on the wide, muddy jeep trail. This put me in a position of less bottlenecking by the time the mud dissipated and the course converted to single track around mile 12. At this point I slowed to RPE 5-6 and took care not to blast my quads.
During my last race I experience quad pain for the first time while running downhill. My coach (yes coaches have coaches!) sagely observed that my “blown” quads might have more to do with an electrolyte problem than a downhill muscle thrashing. The weather at Black Canyon was cold and windy for the first few hours and, the warmest part of the day was more mild than hot. In short, it was ideal conditions to screw up hydration. I was determined not t allow myself to fall behind on electrolytes and fluids again and diligently began taking salt pills every 1-2 hours beginning at the first aid station and sipping water regularly. My quads experienced a bit of sensitivity later in the race (no surprise with the net downhill), but were in near perfect working order for the duration of the event.
In fact, my legs felt stronger than they have in any other race. I often default to power hiking during climbs as running uphill has historically been less sustainable and more taxing. However, I surprised myself during Black Canyon by running uphill effortlessly. Running became the default! In the middle portion of the race, I began to hold myself back from running uphill and intermittently power hiking more. Even though I felt amazing I wanted to remain conservative and exercise restraint. Black Canyon 100K’s second half is notorious for catching runners off guard with the increased vert and more technical terrain.
Throughout the final 50k, I kept waiting for the “hard part” to begin… but it never got hard. I would go so far as to say that second half was easier than the first. After playing things conservative in the middle of the course my pace gradually began to tick back up. I’m not sure if this is a testament to my increased fitness or holding back in the middle. Either way it was incredible to feel so strong right up until I crossed the finish line!
I was stoked to finish in front of the female pack with a time of 14:08:47. Looking back it is possible I was strong enough to run a few more hills mid-race and take off some time. I’ll never know and I’m happy I stuck with the planned conservative strategy mid-race. I could have also spent a little less time at aid stations, but I intentionally didn’t blast through them to keep this race a bit less intense mentally knowing what’s coming up later this season. I feel like a really nailed my race execution and the consequence was a solid performance!
Lessons for others – Share your pro-tips on the race to help the next runner
Temperatures shift quickly in the desert, especially during the winter. You can freeze and bake during this race even during a year void of snow. I suggest packing a variety of layers in the drop bags. I left the start line wearing an insulated jacket and was down to a tank top mid-day. Also, remember to drink and take in electroplates even when it’s cold and windy. In these conditions it is all too easy for dehydration to sneak up!
Lessons you learned that will help you next time around
Cacti are an obvious hazard on the course and I knew to steer clear of them whenever I dodged off to the side to pee. I didn’t really appreciate that nearly all desert foliage is sharp and got a cut up when I pushed through some innocent looking bushes! Oops!
Most important course specific knowledge to know about the race
Black Canyon 100K is a tricky course to pace. The first 50k is mostly a massive downhill, while the second half is more rolling and contains most of the vert. The setup of the course makes it extremely easy to go out way to fast and blow up during the later sections. Practicing restraint during the earlier portions of this race is critical to success. I think approaching the course with a very clear strategy and planned out RPEs for each section is very helpful in achieving sustainable pacing during this race.
Aesthetics – Is it a pretty course?
Absolutely! The course has expansive views of the Bradshaw Mountains, miles of ridge running, saguaro cacti and other desert flora… it was simply spectacular! Plus, we were treated to a sunset that looked like a painting!
Difficulty – Is it a tough course?
Deceivingly so! On the surface the net downhill and modest vert makes the course look easy on paper and it’s known for catching folks off guard. Even without the mud, the desert trails can be grueling. Although this is not the most technical trail I have experienced, there were certainly long rocky sections that felt more akin to my home trails in the Rockies than the Arizona desert. There were also three major river crossings, one of which had a swift current. To make things interesting, some cacti were leaning into the trail so agility and awareness were important in those instances! As previously mentioned, there are also the stark temperature fluctuations to contend with as well as tricky pacing.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Black Canyon Ultras 100K is an Aravaipa event and they are dialed!!! They resolved the morning shuttle issues immediately and, to my knowledge, the rest of the race proceeded without the hitch even with the altered cut offs, aid station volunteers being on course longer, etc. So many things could have unraveled and it would have probably been easier to simply cancel the race. The RD and Aaravipa deserve the highest praise for proceeding with the event and ensuring that the athletes were well informed and taken care of.
Competition – Is there a strong field?
YES!!!! Black Canyon 100K is a Golden Ticket Race! The top three male and female finishers are awarded automatic entry into Western States! There is a massive elite field every year and the 2024 edition was no different.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Early registration is not necessary as there are about 1000 spots. However, it does eventually fill so I wouldn’t wait until the very last minute either. I purchased a tent camping permit with my registration at Deep Canyon Ranch, but opted to stay at Bumblebee Ranch last minute with no issue. There are also hotels and AirBnBs in Black Canyon City and nearby Anthem. I am uncertain how fast they fill though. I suspect booking a year in advance is overkill, but as this is a popular race with many folks involved, it is probably a good idea to book 6-8 months out if possible.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
I use drop bags and usually don’t consume aid station food so I don’t remember details. I know I saw watermelon at one point and many Gu gels (Gu is a race sponsor). Satisfy sponsored the Bumblebee Ranch Aid Station and, as usual, it was something to behold! The course went right through a covered structure with al fresco style restaurant seating and Hors d’oeuvres lining a long counter. In the background a live band played upbeat music. This all struck me as highly delightful and highly dangerous! I bolted out of there as fast as I could before I was tempted to stay!
Weather and typical race conditions
Black Canyon 100K is located in a region where anything is possible. Generally, it is cold in the morning/evening and warmer during the day with no precipitation. There have been years where it was extremely hot midday, so heat training is advisable to prepare for this possibility. There are also years where it rains and mud is the highlight! To my knowledge this is the first time the course had snow in addition to mud!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Gaiters! I always bring these with me when sand or mud is expected on the course! I never had to take my shoes off to remove dirt. I noticed many folks without gaiters stopped often to dig out debris. Sun sleeves were also great later in the day when it was still sunny, but cooling down.
Spectators – Is this a friendly course for your friends?
Overall, I think it is spectator friendly with some planning. There is limited parking for spectators at the Mayer High School start and the finish requires taking the shuttle. Bumblebee Ranch and Deep Canyon have plenty of parking for spectators and crew.
How’s the Swag?
Race entry included a t-shirt, Squirrel Nut Butter Tin, buff and drybag. There were also many other Black Canyon themed products available for purchase at the expo. All were great quality!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
10/10… I would highly recommend this course! So unique!
Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.
In this Gold Coast Marathon Race Report, coach Ian Whitmore shares his tips on how to be your best on race day and what to expect from this classic and fast Australian marathon. Enjoy!
3 Bests – What aspects of the race did you like the most?
The name says it all, this course offers 42.195km of amazing picturesque views of the beaches, coastline and skyline.
It’s super flat, meaning fast and being IAAF certified, you know its a well organised event.
Being a holiday destination, the post race atmosphere is amazing.
Not so much – Aspects of the race that didn’t do it for you
At the 31k mark you can briefly see the finish line. That’s mentally tough.
Weird factor – What’s the weirdest thing about this race?
Not necessarily weird, but watching the surfers wax up there boards ready to hit the waves. You can certainly people watch and get into a flow as you run. Having completed this marathon several times, the race now starts at 6am, (it was 7am). Means the first hour you run is before sunrise, which helps as the heat will kick-in mid morning.
Highlights of your race – What did you do well and enjoy about your race in particular?
Knowing the course well, I knew how to pace myself to finish strong. The support and crowds are amazing, and as you run along the finish chute…wow I get goosebumps just thinking about it.
Lessons for others – Share your pro-tips on the race to help the next runner
Be sun-smart. Yes the first hour is before sunrise. But when the sun is up, you want to be protected. So cap and sunscreen is recommended. (Test this on your long runs, as you don’t want stingy eyes). Like every marathon, start slow and steady. Its easy to think I’ll get some K’s under my belt whilst its dark. But you’ll regret it later in the morning.
Lessons you learned that will help you next time around
Not to focus too much on my splits, but live in the mile you are running.
Most important course specific knowledge to know about the race
Be aware at the 31km mark, you get teased as you see sight of the finish line, but you have another 11k to go.
Aesthetics – Is it a pretty course?
Yep, 100% – Sun, Sea, Surf, Beaches, City sky views.
Difficulty – Is it a tough course?
Its a flat and fast course. Perfect for a BQ time. But also a great course to complete your first marathon.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The event is well signposted, organised and IAAF gold standard so you’re in good hands.
Competition – Is there a strong field?
Being an out and back course, you get a chance to see the elites whiz by. Its always a strong field both with Aussies and international runners.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Super easy, Gold Coast Airport is a 30min cab ride, or a direct one hour train from Brisbane airport. With the gold coast being a tourist destination, you have a plethora of hotels and Airbnb’s to chose from. Free tram to the start line. Its sells out fast, so get cracking.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Over and above IAAF requirements, with a mix of water/hydrolyte. Also various cheer squads offering flat coke.
Weather and typical race conditions
Beautiful. Mid-winter in Queensland means low humidity, calm winds and cool/mild temperatures.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Sunscreen
Spectators – Is this a friendly course for your friends?
This is a community event, and there are crowds along most of the course.
How’s the Swag?
Asics ‘Gold Coast marathon’ t-shirt and a chunky medal for your efforts.
The Overall Score – How many stars do you give the Gold Coast Marathon and do you recommend that others run it?
10/10 and for anyone wanting a picturesque course to smash your PB or complete your first you need to put this race on your radar.
Ian Whitmore is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
In this Fragrance Lake 10k Race Report Coach Paul Sage shares his insights and tips on how to race this awesome course so that you can be your best on race day! Enjoy!
3 Bests – What aspects of the race did you like the most?
Very convenient – close to Fairhaven/Bellingham with multiple parking options
Well maintained – the trail system in the Chuckanuts is popular with the local running community and is well maintained which contributes to the trails being in the best possible condition throughout the year.
Aggressive hilly course that is still very runnable and finishes with a fast downhill charge to the finish
Not so much – Aspects of the race that didn’t do it for you
There is not much to complain about in the Chuckanuts!
Weird factor – What’s the weirdest thing about this race?
The single element that may seem ‘weird’ to some are the gates/barriers at the top and bottom of the Fragrance Lake trail. These are designed to control horse traffic and consist of two overlapping fences that runners have to ‘zig-zag’ through. These are not a big deal at all but do act as a pinch point on the trail and require the runner to come to an almost complete stop to negotiate.
Highlights of your race – What did you do well and enjoy about your race in particular?
The race was a success and the result was just what I was looking for. For me this race was a training race that I was using as a hard stimulus. I came into the race in the middle of building my fitness back up after a podium finish in the Chanoko 50K a couple months earlier. The weekend prior to this race I had also finished on the podium of the Vashon 10 mile race. My goals for the race were to push the ‘flatter’ first 1.5 miles and the two steeper sections of the Two Dollar trail, relax through the rolling middle section of the Two Dollar trail and the couple ‘techy’ switchbacks of the Fragrance Lake trail, and let it rip through the easier downhill. Essentially interval training with competition.
My plan worked out (almost) perfectly. Attacking from the gun and staying in the lead through the first half mile strung the field out and forced the competition to play catch-up before the climbing started on Cleator road and Two Dollar trail. This kept me out of traffic as the trail transitioned from the wide Interurban trail and Cleator Rd and the single track trail that comprises the rest of the course. Knowing I was going to relax my pace on the flatter parts of the Two Dollar trail allowed me to confidently push the steeper sections of the trail without worrying about blowing up. This approach resulted in a large gap to the other 10K competitors behind me and kept me within site of the leader heading into the decent down Fragrance Lake trail. Even with the leader within sight I stuck to the plan and relaxed my pace through the few tricky switchbacks down Fragrance Lake trail and then gleefully hammered the remaining downhill to the finish line. I was super happy with my 2nd place finish and felt very confident I had the fitness to run much harder.
Lessons for others – Share your pro-tips on the race to help the next runner
Taking advantage of the wider portions of the course in the first 1.5 miles is key for maintaining position and staying out of traffic. Having the fitness to go out hard and being aggressive through the initial steep section of Two Dollar trail is essential. To do this effectively there are two spots in the first 1.5 miles where position in the pack is important. The first occurs after the first 100 meters where the course chokes down from a gravel road to a narrow single track for ~50 meters before it joins with the Interurban trail – though this is short it acts as a significant choke point. The second is the ‘dip’ before the Interurban trail joins with Cleator Rd. This ‘dip’, a short steep decent and ascent, marks the true beginning of the climbing on the course. Pushing through this dip right to the intersection of Cleator Rd and Two Dollar trail, which marks the beginning of the single track, will ensure the best possible positioning as the course narrows and the pace slows dramatically.
Lessons you learned that will help you next time around
I am consistently pessimistic about my ability to aggressively run moderately technical downhill and races like this help change that narrative in my mind. The pressure of competition and the laser focus that adrenaline can provide is far more powerful than I give it credit.
Most important course specific knowledge to know about the race
There are several aspects of the 10K course that could be key to developing a race strategy. Beyond the 2 points mentioned earlier regarding the pinch point very early in the race and the ‘dip’ leading into the transition from gravel road to single track trail, there are 2 additional spots to consider. First is the rolling nature of the middle of the Two Dollar trail. Though the trail continues to trend upward the gradient is considerably less steep and rolls in a few spots. This is a great place to either push the pace if you’re really fit or back off and recover for the final steeper push up past Fragrance Lake. Finally, the decent down the Fragrance Lake trail involves some steep(er) switchbacks that are at times both rocky and rooty and if wet/muddy can be a little gnarly. The risks may out-weight the rewards for some runners to be too aggressive here when this particular section is sketchy due to trail conditions.
Aesthetics – Is it a pretty course?
Overall I feel the Chuckanuts are a bit of a hidden gem and the trails epitomize the aesthetic of sea-level PNW forest beauty – dense evergreens and deciduous trees, dripping with moss, covering hillsides scattered with exposed boulders and rocky outcroppings. Fragrance Lake itself is an added bonus but is best enjoyed during a casual day hike.
Difficulty – Is it a tough course?
Given the distance and the vertical gain (~1300′) and loss (~1400′) I feel most runners would consider this a tough(er) course. The majority of the climbing is over a 3 mile stretch from mile 1.5 to approximately mile 4.5 during which runners gain slightly more than 1000 feet. The last 2 miles is a screaming 1400 foot descent to the finish line – not long enough for your quads to blow up but steep enough to feel it the next day.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
As is typical with Destination Trails’ races, the race was well organized and well run. Even the sole section of the course that I felt could be problematic (crossing SR 11 in the last half mile of the race) was well marshalled, safe, and seamless.
Competition – Is there a strong field?
Typically there are a handful of killers that show up to race the 10K and the Half.
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.
Logistically the race is very simple. The race is well attended but usually has spots open for race-day registration. Navigation to the start/finish line is straight forward and parking is plentiful (there are multiple places to park besides those available at the start/finish line; some of these ‘extra’ parking spots do require a Discover Pass). For those travelling long distances, Bellingham is very close and has a ton of hotel and Airbnb options.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There is a single aid station for the 10K course next to Fragrance Lake. The half marathon and 50K courses have 2 additional aid stations. As is typical for Destination Trail’s races the aid stations are well stocked and well run.
Weather and typical race conditions
The race is typically run in mid February – I ran the 10k during a year the race had been rescheduled to June. Conditions can vary quite a bit year-to-year in February in the Chuckanuts. I have seen the trail conditions in February span the full spectrum from snow-covered and muddy to dry and buffed-out. Temperatures typically hover in the 40s to low 50s.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
No special gear required for the shorter distances (10K and half marathon). I have witnessed multiple 50K runners carry and use microspikes on the snowy years.
Spectators – Is this a friendly course for your friends?
Spectating sections of the course other than the start and finish does require a bit of hiking but the distances are short and the scenery is great.
How’s the Swag?
As is typical of Destination Trail races the swag is legit.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
I give the race 4 stars and highly recommend it for those looking for a shorter early-season race.
Paul Sage is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
In this Run Bonfyre Race Report Coach Carl Jarema shares his tips and insights for how to run this awesome fall season Michigan race well. A campfire for roasting marshmallows at the finish sounds good too! Enjoy!
3 Bests – What aspects of the race did you like the most?
This is the 3rd year in a row I have run the Bonfyre 18 miler. Here are the 3 things that keep bringing me back.
The People – Run Bonfyre is the end of the year trail celebration and it brings many of the runners I have met earlier in the year, or over the years to be able to share some pre race jitters, trail miles, and post race banter around one of the many campfires burning around the finish area.
The Distances – Run Bonfyre offers race distances for 5 miles, 10 miles, and the appropriately named 18ish miles. This welcomes runners of all distances and trail experiences. The race cutoff times are generous enough that the 5 and 10 mile distances are hiker friendly. It may be a “race” but it is also very welcoming to people who enjoy the outdoors. This year I invited, convinced, my wife and two sons to come to the race with me. They hiked the 5 mile course while I ran the 18. My son was at the finish to run me across the finish line.
It really is a beautiful trail too! The DTE trails are built for mountain biking, but RF Events takes over the area for 1 day in November to allow those who prefer shoes over tires to explore the trails in relative safety. The trail system is very typical of what you find in Michigan’s Lower Peninsula. Hard packed clay and a constant up and down. It is very much like riding a roller coaster. Though it may sound tough, those climbs are often rewarded with views overlooking one of the many lakes in the area. Awesome people, exploring the outdoors, and on great trails, this race is a win, win, win.
Not so much – Aspects of the race that didn’t do it for you
The difficult part of the race is the mass start, where runners line up based on self selecting their pace. Because the race is run on single track, it is easy to get shuffled behind runners that where either ambitious in their goals, or didn’t quite follow the instructions. For 18 mile runners, this might result in expending too much energy early in the race trying to work through the field, or losing contact with the lead group or pack. I was stuck in a pack until the 5 mile race turn off, and lost track of the lead pack. I was never able to catch back up.
Weird factor – What’s the weirdest thing about this race?
It’s called the 18ish mile for a reason! Every year I have run this race, I have finished with a different distance on my watch, and trust me, it is the same route! I have seen race distances as low as 15 miles and as high as 17.5, but never 18. The number of switchbacks, constant up and downs, and tree cover really challenge your GPS watch. I have started to learn some of the key milestones on the route, and I now look forward to the surprise distance on my watch at the end.
Highlights of your race – What did you do well and enjoy about your race in particular?
Run Bonfyre is not an A, B, or C race for me. I enjoy coming out and spending time with my friends and comparing my results to previous years. This years race was 6 weeks after my first 100 mile run, which is a whole other story, so my goal was just to see how strong I could feel in the second half of the race on the climbs and maybe squeak out a little better time than 2022. I accomplished both of those goals. I felt much stronger on the climbs this year, running every climb, I did not experience the leg cramps like I have in the past, and I managed to better my time by about 5 minutes from the year before. The highlight of the race was coming out of the woods for the final 100 yards to the finish. My son was waiting for me and ran with me across the finish line. The few 5ks we have done together, I am running him across the finish line. This time it was cool to have the roles swapped!
Lessons for others – Share your pro-tips on the race to help the next runner
There are a few tricks to improve your success and enjoyment at Run Bonfyre. To start, be aware of the weather. The last three years have not had rain or snow on race day, but the temperatures have had a big range. It can be in the upper 20s to low 30s at race start and warm to the mid 40s. One year it was over 50 at the start and climbed near 70 by the race end! Plan your layers accordingly and be prepared to be a little cold at the start, but you will warm up.
Another tip is to get there a little early, parking can be tricky. This race has grown in popularity over the years and parking fills up quickly. Save some pre race nerves and stress by arriving a bit early to get a parking spot.
The best tip might be geared toward the 18 mile distance is to respect the climbs. The climbs are short, but very punchy. In previous races I have seen runners running up the hills to maintain their pace and usually around mile 13 they begin to fade. Remember, many hills can be hiked at a similar pace to running, but you will expend less energy. Study the map and some key landmarks to gauge your distance in the race. This race is notorious for in accurate GPS distances. I was burned by this my first time to Run Bonfyre. Don’t get fooled by your watch saying you have 6 miles to go, when you only have 2! When you approach the last lake on the map, that is the time to start pushing to the finish, no matter how many miles left to go on your watch.
Lessons you learned that will help you next time around
A couple things I would like to work on during Bonfyre 2024 is to be more aggressive at the start by being more confident in my predicted pace and starting closer to the front, or being more aggressive and taking chances passing runners before the 5 mile turn out. The other lesson is to take my own advice. I did come in with a game plan to start pushing the pace at a couple given land marks on the course, but struggled to mentally overcome the thought of more hills to climb, or more mileage left than I thought. The race flattens out towards the end, and I am a better climber than flat speed runner. If I don’t increase my effort on the flatter sections, I will get caught by other runners.
Most important course specific knowledge to know about the race
Don’t trust your watch distance! I have said it a few times, but it is one of the things that gets runners new to the event every year. If you are running the 18 mile, you will cross a dirt road and run a loop of the trail system that the 5 and 10 mile races do not cover. You will complete that loop by crossing the same dirt road, in the same spot to join back with the 10 mile course. Here you have 5-6 miles left on the course. There will be a few more climbs over the next couple miles.
As you make your way back towards the finish line, you will approach the field that you parked and race HQ. Here you will pick up the 5 mile course, having 2-3 miles remaining. There will be a climb or two in this section, but it will flatten out. If you have energy left in the tank, now is the time to start increasing your effort. These are some of the key land marks I have been using to determine my distance to the finish and gage my relative effort at the time.
Aesthetics – Is it a pretty course?
The course is very pretty. You will overlook a number of lakes and ponds, often spotting birds and other wildlife. Some of the climbs loop back, allowing you to look across the small creeks and valleys. The race happens in late fall, and the forest is dominated by oak and maple trees. Most of the leaves have fallen, so you are able to see much deeper into the forest than in summer. There are a few stands of red / scotch pine and some cedar near the lakes. Those are some of my favorite parts on the course
Difficulty – Is it a tough course?
Like many courses in Michigan, you never see hundreds or thousands of feet on a single climb. Most are 20 or 30 feet, but they are steep, the leaves can be slippery on the climb and descents. The most difficult parts is the constant vertical change. In some places you may get 10 feet tops of flat before starting the next climb or decent. Your quads just don’t get a break, and you can’t really just zone out and cruise. I would put this as a solid 3 on 1 to 5 scale for difficulty. I have raced much harder races in the Upper Peninsula, but the constant grind of this course pushes it just past the midpoint to 3
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
RF Events is one of the organizations that you can always count on having a well organized event. The course is well marked, there are plenty of port-a-potties, and race check-in is a breeze. They also go above and beyond with the parking organization. They have been doing events for a while, and with the finish line celebration activities, it really shows!
Competition – Is there a strong field?
This year was the strongest field I have seen over the 3 years running. The Master’s runners really showed up too! I mentioned I ran 5 minutes faster than last year, and I finished 5 spots lower in the results! I did not even win an award in my age group. You will not see the who’s who of the national trail running scene, but you will see, as this year proved, a number of strong Michigan trail runners showing up.
I am confident that as this race continues to gain popularity, it will become more competitive. RF Events also has a season long trail series called the GOAT Series. This series awards points based on your 3 best results from the year for a given distance. Bonfyre is the last race to better your score, and it is where the season awards are given out. As the GOAT series grows, I also expect more competition in the future.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
The race is growing in popularity every year! I have seen significant increases in participation each of the 3 years I attended. You will want to get on the RF Events website and Facebook page to make sure you register before it sells out, which usually happens a couple weeks before the race. You can also pre-order additional swag and pre-purchase a food truck meal during registration. This is a local focused race and most participants arrive and leave the day of the race. If you were to travel in from out of town, there are a few towns within an hour or less with plenty of hotels. Many runners commute 2+ hours the morning of the race without much issue.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Aid Stations are available at all 3 race distances, the 5 mile has 1 aid station, the 10 mile has 2 stations, one of which is shared with the 5 mile, and the 18 has 3 aid stations. The 18 mile shares the 5 and 10 mile aid stations, hitting the 10 mile aid station twice.
As this is a shorter race, the aid stations are usually pretty simple, water, Gatorade, and some simple snacks at the 18 mile. Depending on how you typically pack / run, you may be able to complete any of the 3 distances without the need to stop, but they are there just in case.
Weather and typical race conditions
It is November in Michigan…. the weather can be a bit unpredictable, but the last few years it has been pleasant. Typically the morning is going to be cold with frost on the ground, slowly warming to above freezing. Layers are advised as well as spending extra time after registration in your vehicle to stay warm. There is a warming tent, but I find it more comfortable in my vehicle.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
The great thing about this race is that you don’t need a lot of gear. Depending on the time you expect to spend on course, a hand held water bottle is all that is required. For the 10 and 18 mile races, nutrition is recommended. I run this race with my Salomon vest and soft flasks, one with electrolyte mix and the other with plain water. I will also bring a few hundred calories with me to consume mid-race. I have considered going lighter in the future, but I am able to skip through the aid stations, saving time in the race. It also is a great distance to practice gear and nutrition for longer races. At 18 miles, it is long enough to see what works and doesn’t work, but not end up in a place so bad you want to DNF.
Spectators – Is this a friendly course for your friends?
For the adventurous spectator, you can view the runners during multiple locations on the course. The course does not have many trails or intersecting roads, which means you may need to hike the course in reverse, or trek into and through the woods to the trail. The 5 mile aid station and finish line are the best places to view the runners, with the finish line being the best. What is better than watching the runners finish with a live band and roasting marshmallows over a camp fire!?!
How’s the Swag?
Race swag is pretty solid. Finishers receive a really nice coffee mug and participants receive a knit hat. The hat is my son’s favorite. He wears it everyday! For purchase there is also a sweatshirt, which is very comfortable. I ordered the sweatshirt last year and usually wear it once or twice a week.
One of the new initiatives RF Events is starting in 2024 is optional swag. I really love this more sustainable approach. How many race shirts does a runner really need and this limits boxes of unused shirts after the race. I hope more race events begin similar practices.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
This race scores an 8 out of 10! The amenities are fantastic, the atmosphere is truly what you expect from trail running, and you can bring the whole family by offering different distances with hiking encouraged.
The only things keeping it from a perfect score? I would like to see 1 additional distance, there is one more loop in the system that the race doesn’t use. An additional warming tent for the prerace and finding a way to sperate the race start waves by distance vs pace may help reduce the conga line for the first few miles. I would send the 18, then 10, then 5 mile races out, as those typically go from the least to most runners, giving faster runners more opportunity for open trail vs being stuck with those who may have self-selected in error, or as some admitted, on purpose.
Carl Jarema is a coach with Team RunRun. To work with him or to learn more about him, check out his coach profile.
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