race for the homeless 5k

Race for the Homeless 5k Race Report – Laurie P

race for the homeless 5k
Photo: George Porter

Race: Race for the Homeless 5K

Runner: Laurie Porter

Race Date: 08/03/2019

Location: Vancouver, Washington

Results: http://www.resultsdb.com/race_results.aspx?RACE_Code=RFH5K19

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

Beautiful course, 100 percent of the proceeds which are matched by New Heights Church are donated to Share House (an outreach ministry to the homeless of Clark County) and a nice t-shirt.

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

Course was crowded on the way back.

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

I can’t think of anything weird.

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

I ran this race last year and I was definitely feeling fitter and hoping to better my time and place. My first mile was fast with the down hill start. I had a lot of people with me until turnaround. I did pass a few people including one girl near the turnaround. Coming back through the Fort is where it got crowded so I was not able to take advantage of the tangents. With about 1200 meters to go we turned to go up the other side of the park and the crowds were gone. I focused on effort because now I found myself in no man’s land. Then THE HILL! I kept telling myself, “I can do anything for 1K!” I shortened my stride but kept my frequency all the way to the top. I tried to push as hard as I could down Officers Row and to the finish. I am certain it wasn’t pretty. I was stoked because I bettered my time from last year by 29 seconds and place by 10 spots and the conditions were worse. My place, 2nd Woman, 10th overall and my time was 22:07.

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

The start is down hill so your first mile will be fast. Going out run perpendicular to the hill in other words allow the hill to pull you, relax and go. Realize you have three good hills a head of you. Depending on where you are in the pack there is a section of curves going through the Fort where you should focus on running the tangent. On the last hill which is 300 meters long try to maintain quick turnover but shorten your stride so hopefully you will have something left at the top. The pain will be worth because you are almost to the finish line. On your way you will run down Officers Row. This is where you gain inspiration, muster your courage and finish strong!

Lessons you learned that will help you next time around

I would get there a little earlier. The lines were longer getting my race packet.

Most important course specific knowledge to know about the race

Don’t expect a fast course. Depending on where you are in the pack, it can get crowded.

Aesthetics – Is it a pretty course?

The course is located at the Historic Fort Vancouver. The start takes you through the Old Barrics, then around the Fort. Next you run over a land bridge and over the waterfront path were the turnaround is. Then you run back but around the other side oft the Park. Then you run down Officers Row which is breathtaking!

Difficulty – Is it a tough course?

This course is mostly flat with three good hills. The first two hills are near middle of the course and the last hill is about at 1k from the finish and it’s a long tough one.

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

It’s a well organised race. One thing I would change is the head start of the 10K. They gave them a five minute head start. The faster people were catching up to them before the turnaround.

Competition – Is there a strong field?

Not a strong field, mainly recreational 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.

No jumping through hoops for this one. It is well advertised even by the local Clark County Running Club. Here is their website: https://newheights.org/race/

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

There were two aid stations, monitors and photographers along the course.

Weather and typical race conditions

It was about 70 degrees and sunny with 89% humidity.

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

In August go light with a singlet or jog bra and shorts and racing flats or light trainers.

Spectators – Is this a friendly course for your friends?

If you can run, it is fairly spectator friendly.

How’s the Swag?

You get a nice t-shirt and lots of goodies including: fruit, energy bars, bagels and gourmet popsicles. There are no awards or medals.

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

If you are looking for a fun, beautiful course I give it 5 stars. On the other hand if you are looking for a competitive or PR course then I would give it 3 stars.

Laurie Porter is a coach with Team RunRun. To learn more about her or to work with Coach Laurie, check out her coaching page.

jack and jill downhill marathon

Jack and Jill’s Downhill Marathon Race Report – Vivian V

jack and jill marathon race report
Photo: Racetography

Race: Jack and Jill’s Downhill Marathon

Runner: Vivian V

Race Date: 07/27/2019

Location: North Bend, WA

Results: 03:42:27

Strava Activity Link: https://www.strava.com/activities/2568448622

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

  1. Beautiful course
  2. Fast course – no hills!
  3. Great time of year.

Bonus: it’s nice that there is both a Saturday and a Sunday option.

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

  1. This is probably the only marathon I’ve run that officially does not provide nutrition. They do warn you in advance, but I found it disappointing, as the registration fee is comparable to (if not higher than) a big race like the Seattle Marathon. In the latter part of the race, Honey Stinger gels showed up at an aid station, but that may have been a last-minute donation.
  2. Bib pickup was a nightmare. I ran the Saturday race, so bib pickup was Friday afternoon until 6:30pm at the Nike Outlet in North Bend. North Bend has terrible gridlock traffic (there were no accidents or special events going on). I would allow an hour more than whatever the GPS predicts. I sat in traffic for about 30 minutes about 0.5 miles from the mall. I didn’t make in time but was fortunate to have a friend who did.

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

The first 2-miles of the race go through a pitch-dark tunnel. If you’ve never run any races on this course before, it’s very weird!

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

The course is beautiful and fast. I had great coaching and it went as planned:)

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

  • Sign up early and opt to receive your bib via mail.
  • Bring your own nutrition.
  • I ran the Cascade Super Fast Half Marathon 1 month before, which is the first 13.1 mile of this course. It provided a nice preview.

Lessons you learned that will help you next time around

  • Parking is 2 miles from the finish. There are shuttle buses to take you (1) to the start line before the race, and (2) to the parking lot from the finish line. There are no shuttles that go back to the start from the finish at the end.
  • When you register, you are assigned a pre-start shuttle time. One of my friends was assigned a shuttle time of 4:05am (gun time was 6:30am)!
  • I recommend either parking a car at the start AND the finish (if you run with a friend and both have cars), or having a friend pick you up at the finish line.
  • The Hyak (XC ski area) parking lot is free, and an easy ~0.2 mile walk to the start-line parking lot. The start-line parking lot requires a Discover Pass or payment of about $12 (credit card machine). If you forget to pay (oops), the parking ticket is $99, or $59 + proof of purchase of a Discover Pass ($35) within 2 weeks.
  • We stayed at the Summit Inn (~2-3 miles from the start line) due to the logistics above + bib pickup.

Most important course specific knowledge to know about the race

Bring a headlamp and lots of GU.

Aesthetics – Is it a pretty course?

Yes; the most beautiful course I’ve ever run. It’s nice to be able to do a “road run” on a trail, completely surrounded by nature. There are a few bridges that provide breathtaking views.

Difficulty – Is it a tough course?

No.

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

I couldn’t find the race director at the start of the race. There also didn’t seem to be any sort of “solutions” table. There was a DJ, but he didn’t know who was in charge.
The pacers were good though (Beast Pacing); I think there was one for every 5 minutes.

Competition – Is there a strong field?

Out of 693 runners, 33 finished under 3 hours (5 female and 28 male).

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

I got my bib (legally) transferred to me from a friend some months in advance. Two friends registered a few weeks before the race. I believe the race may have sold out early, but later re-opened (or, alternatively, the website said “sold out” but didn’t stop people from registering).

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

Water and/or Water and Gatorade (no Nuun) every 2 miles. No nutrition.

Weather and typical race conditions

Most of this course is shaded by foliage, so if it’s hot, there’s very little (if any) direct exposure to the sun. It happened to be raining (Seattle mist) for the entire duration of my race. It didn’t affect me at all (probably because I grew up in Seattle). You stay dry in the tunnel. There were a few mud puddles to dodge toward the end. I didn’t see anyone in rain gear though.

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

Trail shoes or regular running shoes are fine on this course. Lace your shoes up tightly to avoid little pebbles getting into your shoes. You must bring a headlamp or a flashlight, which is collected at the end of the tunnel (at the start of the race, you get a headlamp baggie which you can label with your bib #). I kept my headlamp on the entire time (I was wearing a cap), as Coach Julie’s showed up missing in the past.

Spectators – Is this a friendly course for your friends?

No. I think there is one spot off of Garcia Road where spectating may (?) be allowed, but I wouldn’t count on it. Have your friends and family meet you at the finish line.

How’s the Swag?

A technical tank, a Buff, and maybe 1 or 2 other tschotkes.

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

4 stars. No complaints other than the nutrition and bib-pickup, which are very important.

jack and jill downhill marathon

white river 50

White River 50 Race Report – Anson F

Race: White River 50

Runner: Anson F

Race Date: 07/27/2019

Location: Crystal Mountain-ish

Results: 88 OA, GP 74; 10:42:07

Strava Activity Link: https://www.strava.com/activities/2568714783

white river 50
Photo: Glenn Tachiyama

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

  1. The challenge of attempting to run 50 miles. Furthest I had run prior to this was a 50k (twice) so the challenge was something that both excited and slightly terrified me.
  2. It’s a NW Classic. White River has been going on since 1993 (that’ like 26 years?) so it’s a must-do at some point. I feel like there is some substantial history in this race and it’s nice to be a part of it on some level.
  3. Volunteers. Has to be the volunteers. Without them this race, or any race for that matter, just doesn’t happen. They were all super helpful, friendly, and just made the day that much better.

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

  1. The aid station change the week of the race. While I appreciate the switch from water-only at Ranger Creek to a full station at Noble Knob, making this change literally the week of the race was a surprise.
  2. The out-and-back section from AS 2 to AS 3 (Noble Knob to Noble Knob). This trail is pretty narrow in places and can have some moderately steep slopes on the sides, making it hard to pass in spots.
  3. There was one course marking that about 15 of us missed on the out-and-back section which added maybe an extra mile or so. Probably could have been flagged better. A bit frustrating but also an “occupational hazard”.

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

I had a chance to run the first 25 miles of the course before race day and I am super glad I did. I think this preview (or at least half a preview) really helped me prepare, physically and mentally, for what the day would hold. Is that first hill really 10 miles? Yeah, it kind of really is, but it’s also more runnable than you may realize. Given that I was able to focus on putting in an effort I knew I could sustain, get good nutrition, and never really enter a dark place during the race. I made sure to eat and drink during the race and spend a few extra minutes at the AS to ensure I got the nutrition I needed.

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

  • Yes, it’s just “two hills”, but they are pretty substantial hills. The first one is close to 10 miles but there are good runnable sections on the way up. There are plenty of places to pass (and be passed) so I don’t think someone needs to worry too much about being near the front after four+ miles when the hill kicks in.
  • The “new” aid station on Noble Knob is full service so that should help in planning nutrition (not just water-only like the previous station at Ranger Creek) but there is a now greater distance between AS 2 and 3 (also Noble Knob), probably almost ten miles, so plan nutrition and hydration accordingly.
  • The second hill also has some good runnable sections on it, especially the false summit down to the road. You can make up some time here.
  • The road down from Sun Top sucks (IMHO). Yes, it’s 6+ miles of easy down, but the road is boring, it’s super hard packed and impactful on your body, there are no views to speak of, and vehicle traffic, while low on our race day, can kick up a lot of dust making breathing difficult. However, if you’ve saved a bit in your legs you can make back a lot of time here.
  • The last 6.5 through the forest are really quite delightful. Slightly uphill but along the river the entire way. It’s beautiful single track that’s just a pleasure to run. There are some hikers and mountain bikers, but everyone is respectful, and hey, you’re almost done! When you get here you know that you’re going to finish and that mental boost is joyous.

Lessons you learned that will help you next time around

Probably saved a bit too much in the tank. Would power hike the second hill a bit more and run the downs a bit more aggressively. Also might consider bringing poles. I think they would have helped, especially on the second half of the course.

Most important course specific knowledge to know about the race

Not a lot of rollers but the “two hills” to get through. Run your race, even from the start. The first four miles can be deceptive but there are 46 to go!

Aesthetics – Is it a pretty course?

Very. We had a pretty cloudy day so didn’t get many views, but when it’s clear Mt. Rainier dominates the skyline. The silver forest is beautiful in its own right, especially with the new undergrowth and explosion of flowers near Corral Pass. Don’t just look up, look down, too!

Difficulty – Is it a tough course?

Yes. I had about 9,300′ on my Garmin and it felt that way. The climbs are pretty long so settle in when you start going up. Some of the single track on the Noble Knob-Corral Pass section are narrow and loose so watch your footing. And pick up your feet on the final six miles! Lots of roots and rocks as you work your way to the finish.

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

Yeah, felt good. Other than the AS change the week of the race (which was made for all the right decisions) it feels like this has been going on for a while.

Competition – Is there a strong field?

Yes! Seemed quite strong but still super fun and filled with friendly people.

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

The only thing here that seems to require some forethought is the night before. Are you going to stay at an over-priced hotel at Crystal Mountain? A campground near the start line? Maybe just camp at the start line? Or stay at home and get up super early? I chose the latter, which made for a long day, but made sure I went to sleep early.

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

All standard fare, which was new this year.

Weather and typical race conditions

I think it’s usually bright and sunny and warm/hot, but this year we were treated to overcast and absolutely perfect race conditions.

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

I would consider using poles next time. Otherwise I don’t think you need anything particularly special.

Spectators – Is this a friendly course for your friends?

Not really. The first half is pretty much closed to spectators (because of remote terrain). And Sun Top is closed to cut down on traffic and dust on the road (totally support this). You can see your runner at Buck Creek (27.2) and again at the finish. I suppose you can also hang out at Skookum Flats (44.5-ish) but otherwise that’s about it.

How’s the Swag?

T-shirt and a pint glass. Very good.

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

4/5. I didn’t like the out-and-back as passing and being passed in certain sections was hard given the narrow trail and steep hillside. I also feel like the course marking at the turnaround could have been better.

Tally in the Valley Race Report – Greg J

Race: Tally in the Valley 7km, 6hr, 12 hr day, 12hr night, 24 hr, and The Gong Show

Runner: Greg J

Race Date: 07/27/2019

Location: Dundas Valley Conservation Area (Hamilton, Ontario, Canada)

Results: https://results.raceroster.com/results/36vvsns3g4np29g9

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

Well organized, friendly chill atmosphere and great volunteers.

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

It’s a timed event, so a short loop (7km) is par for the course. No other issues.

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

The Gong Show event. Leave on the hour, every hour for 24 hours. The last lap is the race and it’s crazy how fast they rip (~30′) after having done 23 laps.

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

Managed the heat well using ice in my hat and in a bandana around my neck. Didn’t waste time in the aid station like I did the previous year; volunteers made this possible by packing my hat and bandana while I took care of food and water / nutrition bottle. Only changed shoes / socks once; was hoping not to, but my shoes started to feel as thin as flip-flops.

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

Find your rhythm on the course as there are plenty of rollers. Always run the rail trail section no matter how much you want to walk it; you make up good time here. Note: the course changes each year so sometimes this section is a slight uphill which makes it more of a mental crux.

Lessons you learned that will help you next time around

I should have printed out my pacing chart on put it on my cooler because after a plethora of loops in the heat I was actually on track even though it didn’t feel like it. I was using average pace on my watch and though I had blown it for my goal distance, but I was hitting my splits that I had accounted for the later fatigue and heat.

Most important course specific knowledge to know about the race

Which direction the race is going this time around. There’s a water tap at eight 2.4 km (CCW) or 5km (CW) to fill-up a bottle or soak yourself. Which nutrition drink(s) they have; it’s been different. Mostly in the shade, but sill sunny each for SPF. It can get hot it was 35ºC (95ºF) this year. You can wear road shoes if it’s been dry; there are some grass sections.

Aesthetics – Is it a pretty course?

It’s a nice shady course through a “scenic Carolinian Forest.”

Difficulty – Is it a tough course?

Difficulty lies in the pacing through the rolling hills. Depending on the year, the 2km uphill on the rail trail can be a mental battle and the are a couple of short, but steepish hills no matter which way you go.

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

The RDs are very experienced runners and directors and their events are well run and keep the friendly trail vibe.

Competition – Is there a strong field?

The strongest runners seem to be in the 7km or the Gong Show. The 6hr can be quick.

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.

Some of the distances can sell out quickly. Located just West of Toronto and near Hamilton, so plenty of accommodation options. Some airlines fly right into Hamilton otherwise, Pearson is next closest.

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

Lots of choices of the standard fare and changes throughout the day. Typical soft drinks and different sport drink are available. Volunteers are great.

Weather and typical race conditions

Typically dry for this time of the year. Temperature and humidity are fickle. First year, the heat broke after a brutal heat wave and made for a great, summer race. This year, we woke up to a heat advisory.

Spectators – Is this a friendly course for your friends?

Very spectator friendly and there’s even place to set-up a tent for the longer events.

How’s the Swag?

T-shirt and “buff” and a nice finishers metal and a buckle if you hit 100 miles in any event.

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

Five out of five and yes, you should try one of the distances that challenges you.

Laugavegur Ultra Marathon Race Report – Bobi O

Race: Laugavegur Ultra Marathon

Runner: Bobi O

Race Date: 07/13/2019

Location: Iceland

Results: 8:43

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

  1. Gorgeous scenery! Really, classic Iceland and other-worldly!
  2. Net downhill! It’s not a very technical race, most of the hills are up front, and the rest of the race trends downhill.
  3. It’s point-to-point, so the whole course is new stuff to see the whole way!

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

  1. Logistically, it makes for a looooong day! Taking a 4 hour shuttle ride in the morning, racing, then a 3 hour shuttle after…was rough.
  2. Aid stations were lacking. If you’re used to a smorgasbord every couple of miles in an ultra race, either pack your favorites on you, or prep for disappointment.
  3. It’s a big enough event that you’re never truly alone. If you’re extroverted and like the company (or don’t want to feel lost in a different country), this is a good thing. If you want photos of the trail with no one else in them, not so much.

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

Due to the geothermal pools, a lot of the race smells like rotten eggs (i.e. sulphur!).

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

Highlights of the race are 100% the scenery. It was truly incredible and had so many different features: painted hills, snowy alps in the distance, glaciers, river crossings, hot pools, snow fields, lava rock…endless beauty.

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

  • We couldn’t have asked for better weather and got lucky this year, but it is VERY remote and the weather can change drastically from one minute to the next, so definitely study the forecast the night before to prepare!
  • Also, drop bags are available to access mid-race – I wish I had poles up front and dropped them in the middle. Some of those early hills are no joke!

Lessons you learned that will help you next time around

Pack lighter than you think! I had too many “just in case” layers in my pack and by mid-race, my shoulders were getting pretty angry about it. Stick to your guts about racing and don’t freak yourself out of your own routines just because you’re in a new country.

Most important course specific knowledge to know about the race

  • Everyone at the aid stations speaks English and are happy to help you with anything you need. One fun feature is that your bib has the elevation profile printed on it (upside down, so when you look down at it, it’s correct – so thoughtful!).
  • The course doesn’t really have “markings” (i.e. ribbons or trail markers) but it’s point-to-point on the main backpacking trail and there are enough people around that it would be real tough to get lost. Just follow the trail…there’s only one!

Aesthetics – Is it a pretty course?

Gorgeous.

Difficulty – Is it a tough course?

It’s a 55K with about 5,500 ft of climbing. The ups are steep and so are the downs. The rest is runnable and trending downhill. I’ve done harder races in Oregon.

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

For the amount of people coming in to do this race, it’s remote access and logistics, yeah, it’s a well-oiled machine. However, the showers at the end could be closer to the changing tents! We were literally told “undress in here, wrap a towel and walk to the showers then come back for your stuff”. So it was a bunch of naked people hobbling through the finish area. (P.S. bring your own soap!)

Competition – Is there a strong field?

It’s a big enough race that you likely won’t be first and likely won’t be last. The top 3 male finishers were Icelandic.

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.

In years past it took 3-6 weeks to fill; the 2019 race filled within a day. Be ready on registration day to commit and get in – it’s getting popular!

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

Water + Coke. Pretzels + bananas. That’s about it. Also note: Icelandic Coke is different to American Coke.

Weather and typical race conditions

It’s mountain running; could be sun, could be snow. Will likely be wind. It’s Iceland, so you’re exposed 100% of the time…wear sunscreen!

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

The race requires a space blanket and a whistle and they check for this. Do not bring a headlamp (save the ounces; in July, Iceland has 23.5 hours of daylight!)

Spectators – Is this a friendly course for your friends?

Definitely not. The course is in the remote highlights in the south of Iceland and access is down an F-Road, which requires a special 4×4 to get to. They can book a seat on the spectator bus or you can plan to camp and make the trip before/after the race, but there isn’t mid-point access for friends/family.

How’s the Swag?

A reusable bag and a nice long-sleeved tech tee + finisher’s medal.

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

5 out of 5 – highly recommend!

badwater 135 race report

Badwater 135 Race Report – Steven K

Race: Badwater 135

Runner: Steven K

Race Date: 07/15/2019

Location: Death Valley National Park (Furnace Creek, CA to Lone Pine, CA)

Results: 20th overall, 17th Male, 6th M50-59

Strava Activity Link: https://www.strava.com/activities/2545537777

badwater 135 race report
Photo: Will Thomas

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

  1. The vibe and culture of Badwater is what brings people back.
  2. I love the desert landscape and terrain.
  3. Challenging yourself in the heat.

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

  1. 135 miles of asphalt.
  2. Walking! There is lots of walking.
  3. Trying to rest and stay out of the sun all day before the night start.

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

You run from the lowest point of North America, Badwater Basin (-282’) to Whitney Portal (8,300’). The race use to end at the summit of Mt. Whitney, the highest peak in lower 48 (14, 505’). The history of Badwater race and Basin is fascinating.

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

I feel like I handled the heat well (good heat training and UV protection during the race). My crew did a great job at keeping me iced down (ice in arm sleeves and bandana), fed and hydrated. Matt’s excellent training program allowed me to still be running 9:00/9:30 min/miles 115 miles into the race.

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

  1. Do your heat training!!
  2. Practice power-hiking on 15% grade (treadmill).
  3. Do NOT blow up your quads on the first major descent (3,400’ over 8 miles) from Towne Pass (mile 60) to Panamint Springs (mile 72). Check out the course profile.
  4. The course is NOT flat! There is 15,000’ of gain (8,000’ descent) over three mountain passes.

Lessons you learned that will help you next time around

I took too many breaks and for too long (which wasn’t my plan). I could have easily shaved off 1 to 1.5 hrs off my time. Since your crew stops for you about every 3-miles it’s easy to get sucked into the van to take a break or change something. I yo-yoed with several veterans of the race. I found that there were two types of runners; the tortoise and the hare. You have the slow and steady who take very few breaks but just keep chugging along. And you have the speedy who tend to go further faster but take more/longer breaks. I was the hare and as we know the hare doesn’t always win! I found myself yo-yoing with several racers. There was an older woman (I forget her name) that I kept passing but would take breaks to change or get something from the van. And sure enough almost every time I stopped she would just be cruising along and pass the van. I don’t know if I every saw her stop! I also yo-yoed with Danny Westergaard (a 12x veteran of Badwater) quite a bit and he too was just a never stop machine!!

Most important course specific knowledge to know about the race

This is NOT a flat course! Towne Pass to Panamint Spring (60 – 72) won’t necessarily “make” your race but it can definitely “break” your race. The 3,400’ descent over 9 miles (10% grade) can blow out your quads if you aren’t careful. Try and run loose and let gravity do it’s thing. This section is what scared me the most about this race. I feel like I did pretty well through this section. I tried to stop about every mile and walk a little. As you descend into the Panamint (dry) Lake Bed you can feel the heat ratcheting backup. The 3-mile trek across the desert (dry lake bed) is a scorcher as the temp. rockets back up above 110F+. Panamint Spring is a welcome oasis to refuel (with real food). This is the last opportunity (for 50 miles) for your crew to restock up on ice, fuel and food. It’s also a great place to grab a pizza. 🙂

Aesthetics – Is it a pretty course?

If you like desert landscape you will love Badwater (Death Valley National Park). During the day you are treated to incredible desert and mountain landscape. At night you have a full moon but can still see stars forever.

Difficulty – Is it a tough course?

Badwater is billed as the “Worlds Toughest foot race”. Well 135 miles on asphalt and 110F+ temperatures is tough! There is no denying that. But Matt did such a great job at preparing me for this race and I had a veteran crew supporting me. I didn’t find it as challenging as I was expecting. I was expecting to be a wreck at the end dragging myself across the finish line but I felt great (relatively speaking).

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

This was Chris Kostman 20th year RDing the Badwater 135 (it been an official race since 1987). He has had 20 years to workout any major bugs and I would say that this is a very well run race. Especially, for how many logistics are required to prepare for this race. Chris posts numerous Facebook Live informative videos and you will receive about 8 to 12 (important) emails leading up to the event.

Competition – Is there a strong field?

This is a very competitive event. You must apply to prove that you can handle this race. Badwater has a fairly high finishing rate (typically in the 80%+) because they only select athletes who they are sure “can” finish. Only 100 runners are selected each year (out of a 1000+). Of those 100, 1/3 are international, ½ are veterans and ½ are newbies. This year both the men’s and women’s course records were broken. Yoshihiko Ishikawa from Japan finished in 21:33 (1st overall). Patrycja Bereznowska from Poland finished in 24:13 (2nd overall).

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

There is no secret handshake to get in but you do have to prove you have the merit to toe the line. They have a list of “recommended” races (HURT100, Hardrock 100, Wasatch 100, etc) to prove your stuff but they also like solo badass stuff like running the Wonderland trail in one push or other crazy extreme adventures. It is also recommended (and works in your favor) if you have crewed on a Badwater team. They want to make sure you know what you are getting yourself into. The application is a feat in itself. I spent probably 8 hrs completing the application. The application process opens up in January and selection start mid February.

COST: This is not a cheap race! Most racers spend between $5,000 to $10,000 on lodging, entry fee, van, flight & supplies/equipment. Not only is this race physically demanding it is also economically demanding on your wallet. So if you choose to take on this race you better be ready to go all-in and give it your full attention/commitment or else you are going to piss away a lot of money!

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

NONE! Your van & crew are your mobile aid station. Many racers rent a van in Las Vegas (or LA) and stop at the Walmart in Pahrump for supplies. I spent almost $800 on coolers, equipment and food for me and my crew. There are four places (Furnace Creek, Stovepipe Wells, Panamint Springs & Lone Pine) to resupply on ice and get some limited supplies/food during the race.

Weather and typical race conditions

Dry, sunny and HOT!! Day time temps usually range from 115F to 125F+ and night time temps range from 85F to 105F. Last year (2018) temps (day or night) never dropped below 100F. So do your heat training.

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

Light weight and light colored clothes. Hat with neck drape, UV arm & calf sleeves, bandana that holds ice. Several sizes of shoes because your feet are going to swell and they might melt (seriously).

Spectators – Is this a friendly course for your friends?

This is NOT a spectator friendly course. Because of all the National Park restrictions it is HIGHLY encouraged to only have spectators at the end of the race in Lone Pine or Whitney Portal.

How’s the Swag?

The swag is ok. You get a Badwater t-shirt and hat (and goody bag) at check-in and a “finishers” shirt and buckle if/when you finish. You really don’t get much for your $1495 entry fee!!

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

I would give this a 5 out of 5 stars. The vibe and culture alone I give 5 start. I also give it 5 start (out of 5) on the challenging conditions and history.

badwater 135 race report

speedgoat 50k race report

Speedgoat 50k Race Report – Dale P

Race: Speedgoat 50K

Runner: Dale P

Race Date: 07/20/2019

Location: Snow Bird Ski Resort, Utah

Results: Poor

Strava Activity Link: https://www.strava.com/activities/2549169893

speedgoat 50k race report

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

  1. It was amazingly beautiful. Wild flowers in bloom, snow capped peaks all around, etc.
  2. Accessibility was great. About 45 minute drive from the Salt Lake City airport and there are tons of AirBNB or hotel rooms reasonably priced right near the start.
  3. Early start. For a 50K, this is a long day and it can get hot. So the 6:30 start was really nice for the first climb.

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

Nothing really, it’s a well run race that was marked well and pretty much as advertised.

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

This year there was still a ton of snow on the course, so the first big climb near the summit (maybe 800-900 ft. from the top) was climbing up a snow shoot. There was a rope if you needed it, but by the time I came through, there was a pretty good boot path. Then, at the end of the race we had to come down that 800-900 ft drop so it was glissading the whole way…actually pretty fun.

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

I started out well, enjoyed the first climb and in general really enjoyed the scenery.

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

The first climb is generally benign (snow shoot excepting). The first descent is virtually running down a stream bed, so it’s pretty technical and difficult to make up any time. After that, things get pretty challenging through the second half with more than 1/2 the ~11,500 elevation gain (website says 14,866 ft gain, but I haven’t seen that supported anywhere) coming in the second 1/2 of the race with much of it between 9-11,000 ft altitude. So if you can reign it in early, the second 1/2 will go much better for you.

Lessons you learned that will help you next time around

The race is quite technical in parts and at elevation so going into this race fresh and understanding the just how steep some of the climbs at altitude are would help with pacing.

Most important course specific knowledge to know about the race

This is a really challenging 50k. Even though I knew that going in, the altitude, heat and vert really combine to make this even tougher than anticipated.

Aesthetics – Is it a pretty course?

As stated above, one of the prettiest courses I’ve run.

Difficulty – Is it a tough course?

By far the most difficult 50k I’ve run…think more like a 50 mile run and you’ll be better prepared. Karl takes pride in making the course as difficult as possible and it shows.

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

Definitely a well oiled machine. Solid course marking, great aid stations and volunteers, nice finish line party(ish).

Competition – Is there a strong field?

Typically attracts strong runners since it is notoriously difficult and it has a cash purse for the winners.

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.

Really nothing at all. I don’t think the race sold out this year although I believe ~327 people signed up for it. Very easy to get a room near by and the flight from Seattle to SLC is only about 1.5 hours and was relatively cheap.

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

Aid stations were great and volunteers were exceptional! One thing to note is that they didn’t provide gel packets, only bulk gel, so you needed to bring a gel flask if you wanted to get gel at an aid station. This turned out to be problematic in the morning when the temperatures were low and the gel wasn’t flowing. It costs me and several of my friends quite a few minutes trying to get gel from their container to our flasks.

Weather and typical race conditions

Hot and dry. I think our race day capped out at about 85, but it was 90 the next day, so be prepared for hot dry weather. The one nice thing about climbing up pretty high was that it was cooler the higher you get. Also, it’s a very exposed race so be prepared to be in the sun for the majority of the race.

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

The majority of the field had poles; I didn’t since I don’t train with them, but if I ever decided to go back, I would really consider it.

Spectators – Is this a friendly course for your friends?

The race is entirely on the Snow Bird Ski resort with a Gondola that friends could take to the top of hidden peak. The race took us up there twice, so it would be an easy access point for most people. I also saw people at various other points along the way, so generally speaking it’s a spectator friendly course.

How’s the Swag?

Swag was good!

  1. Patagonia Speedgoat tech shirt
  2. Drymax Speedgoat socks
  3. Squirrel nut butter (small)
  4. Finisher pottery Speedgoat shot glass/tea cup.

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

This is a tough question, because it’s definitely not for everyone. If you’re looking for a real challenge, then I’d recommend it 10 of 10. If you’re uncertain, maybe this race wouldn’t be the best start. I can’t tell you how many people I saw puking at this race (more than I’ve ever seen in a race before).

speedgoat 50k race report

Silver Rush 50 mile Race Report – Matt Urbanski

Race: Silver Rush 50

Runner: Matt Urbanski

Race Date: 07/06/2019

Location: Leadville, CO

Results: 4th OA, 7:16:14 (https://www.athlinks.com/event/205238/results/Event/709735/Course/1159886/Results)

Strava Activity Link: https://www.strava.com/activities/2513390307

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

  1. The race is well organized and the event goes smoothly, even in a weird weather year with snow, which forced a course change.
  2. I like out and back style courses with little out and back sections. It’s fun to see other runners and I like being able to see where I am in the race relative to my competitors.
  3. It’s pretty running up in the mountains around Leadville! The route is mainly jeep/dirt roads and minimal single track, but being up high in the mountains is great and I liked the course/aesthetics of it all.

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

There was a stretch of tougher rocky trail around mile 16-19ish and repeated on the way back that didn’t work to my strengths. The guys bombing down rocky trail probably liked this part, but for me, it really slowed me down.

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

There is a steep uphill to start the race and the first male and female to the top get a gold coin into Leadville 100. Nothing like shocking the body right out of the gate in a 50 miler with a really steep grade to get the heart and legs thumping!

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

  • I managed my effort well. This is the longest I’ve raced since last August so there was an element of the unknown for me. Between miles 20-27 I was feeling worn down and tired, body was a bit achy. I did a mental reset and just slowed it down. I knew I still had nearly 30 miles to go and that the mission for the day was to finish with legs and in control. I got caught by a couple guys during this time, but the reset set me up for a strong second half and a steady strong finish. It was one of the first ultras I’ve run in awhile that I kept my mental game strong on – feels good!
  • I am also really happy with my uphill running. I wasn’t blazing fast, but I was running all the uphills in the second half, and this is where I had my competitive advantage. I would catch people walking and as I made my way toward the last long climb toward 12,000′, I knew I would put time on people in this section – great feeling!

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

  • It’s on jeep trails and wider dirt paths, but there are rocky sections. My Nike Kiger shoes (no rock plate) were not enough protection and my feet were hurting halfway through the race. The section around mile 16 is exceptionally rocky – think a mix of ping pong to softball size rocks, overall mixed with a sandy, movable terrain = not fun or fast in my world!
  • Lots of exposed sunny sections, and it can feel warm as the day progresses. There was a nice little stream we passed a few miles into the return trip. I stopped and soaked myself. It cooled me down and was a good mental refresher too. Well worth the 30-60 second stop!
  • If you can keep your legs for the climbs in the second half, it’ll help you be more competitive in the race.
  • The finish is a bit of an annoyance and can mess with your head if you’re not ready. It’s not a perfect out and back, and as you near the finish, you do this run around the college that feels way longer than it should. It’s probably not much farther, but it’s this quiet single track that loops around before a final 200m finish. I figured it was about 7 miles from the last aid station and it likely ended up being longer, and it probably felt way longer than it actually was – just be ready! 🙂

Lessons you learned that will help you next time around

Tougher shoes. My feet were hurting!

Aesthetics – Is it a pretty course?

I love running in the mountains of CO! Good views, cool to run around old mines, and in general fun mountain run.

Difficulty – Is it a tough course?

I think so. It’s 50 miles, it’s up high, and there’s plenty of climbing. The rocky sections added an element of tough for me.

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

Lifetime has it down. The entire thing went smoothly.

Competition – Is there a strong field?

No huge names, but plenty of strong runners. And the race is deep with over 500 starters.

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. Simple. The race did sell out, but not until shortly before the race. They were sticklers about having your ID to get your packet. I had to run back to my car to get my ID.

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

Good. They were ready and quick to help me. They were also experienced – they were really fast, which was helpful as I was trying to minimize time at aid stations. I liked that they had cups of Gu Brew as well that I could chug, along with cups of cold water to pour over my head. I relied on my own calories otherwise so I can’t comment much on what they had besides awesome volunteers and fluid refills.

Weather and typical race conditions

Not super hot (like it’s been in Boulder), but the sun makes it feel warmer than the actual temps. We got rained and hailed on during the afternoon but that cleared out and we were back in the sun soon after. The snow kept us just below 12k’ this year.

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

I wore my Nathan Krar belt with a bottle and my WAA shirt with pockets. I carried all my gels and was cool with one 16 ounce bottle.

Spectators – Is this a friendly course for your friends?

There were a few spots for spectators. It was nice having good crowds around the Printer Boy aid station and the turn around – definitely good for the spirits!

How’s the Swag?

Normal. Finisher medal, a little pan/bowl for top 3 in age group, and some finisher socks. Standard shirt.

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

5 out of 5. I’m really happy with this one. It wasn’t overly expensive, it was well organized, had lots of runners, provided great views, and fit perfectly into my summer schedule. Recommend!

Matt Urbanski is a coach with Team RunRun. To learn more about him or to work with Coach Matt, check out his coaching page.

B&O half marathon race repot

B & O Half Marathon Race Report – Meg Gayman

Race: B & O Half Marathon

Runner: Meg Gayman

Race Date: 07/20/2019

Location: Buckley, WA

Results: 1:25:34 (https://www.itsyourrace.com/Results.aspx?id=12247&y=2019&eid=86551&g=A&amin=0&amax=99)

Strava Activity Link: https://www.strava.com/activities/2548903169

B&O half marathon race repot
Photo: Eileen Brady

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

There was a lot to like. My favorite aspects were that it’s

  1. Small race that’s well organized
  2. Downhill but not too steep, you lose 700′
  3. All proceeds go back to the trail system!

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

There wasn’t a bike lead. I think if this race gets much bigger it would be good to have to warn other trail users that there’s a race going on. I’m hoping participants listened to the race instructions to not run more than two-wide out there since the path is narrow in some places.

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

They didn’t get top 3 ribbons printed, just age group! Just a funny little thing, I don’t care since I’d prefer not to win anything when the money goes back to the trails.

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

I had a really great run, I went out fast and hung on to the third-place male through the first 7 miles of the race. He got away from me and I settled into 4th place. I kept my position by staying focused and running brave. I worked to keep negative thoughts from creeping in and staying under 7 mins for the entire race.

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

Let it rip. This is a fast course, one where you can take chances on without much consequence. There’s next to no climbing with almost the whole thing being downhill. Bring water if you’re not used to running without much or if you have a lot of trouble with cups.

Lessons you learned that will help you next time around

Does increase strength training count? I kept it together through the majority of the race, but it started getting tough at 8 and I felt the wheels falling off at 11, if I can increase strength just a bit I’ll be able to make it to 13 just a bit faster and more comfortably.

Most important course specific knowledge to know about the race

There are some roots that they marked up within the first mile. Just need to be careful if it’s crowded through there.

Aesthetics – Is it a pretty course?

It’s so pretty! It’s on a footpath all the way through, so no gravel to deal with. It’s partially tree-covered and you go over a few nice bridges. There was even some cool breeze along the way in the shade! I’d do it again just for the beauty of it.

Difficulty – Is it a tough course?

It’s an easy course if you like smooth downhill running.

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

Totally well-oiled. Started right on time, had pacers who seemed to do their job well, and they had popsicles at the end!! A very nice touch.

Competition – Is there a strong field?

This year was better than in the past. I won it with a 1:25, second place female was 1:26, third was 1:30. I would like to get some speedier Seattle women to get out on this next year to give it a good field. There’s no prize or award ceremony, so if you’re going for the W don’t expect fanfare.

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

It’s pretty far from Seattle, but it’s worth the drive on a nice day. It’s so wonderful to see Mount Rainer as you look back on the path when you’re done with the race.

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

There are only 4 aid stations that are 2.5 miles apart from one another. If you need more you need to bring it yourself.

Weather and typical race conditions

The weather was perfect for 2019. Not too hot, not cold.

Spectators – Is this a friendly course for your friends?

My friend was able to see me at mile 6 and at the end, if a friend wants to ride a bike up the path and stop and cheer that would probably work, otherwise it’s pretty secluded.

How’s the Swag?

The metal is nice and the shirt is fine.

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

4.5- almost perfect score, I have yet to come across a perfect race, but when I do, I’ll let you know. I’m definitely recommending it and hoping to get some more fast women to come out for it next year, it will work well as a fun and fast season opener for those training for fall marathons.

Meg Gayman is a coach with Team RunRun. To learn more about her or to work with Coach Meg, check out her coaching page.

B&O half marathon race report

sinister 7 ultra race report

Sinister 7 100 mile Ultra Race Report

Race: Sinister 7 Ultra – 100 mile / 160k

Runner: Alan R

Race Date: 07/06/2019

Location: Crowsnest, Alberta, Canada

Results: DNF. That’s Did Not Finish!

Strava Activity Link: https://www.strava.com/activities/2516208745

sinister 7 ultra race report

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

  1. Location – the Canadian Rockies are incredible, lush and verdant in summer, and wild.
  2. Super well organized – I have not run a race as well marked as Sinister, and the pre-printed drop bag labels were a great change from sharpie and duct tape. Add that the pre-race events were a well oiled machine and the dinner was really well catered, and I have no complaints about runner support.
  3. It is a hard and difficult race – the smackdown was refreshing, with the conditions compounding the difficulty of a well worn course, making the finish rates of this year (34%), last year (same), and 2017 (18%) a more than worthy challenge.

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

Aid station food. No, really. Maybe I’m spoiled, considering the races I’ve taken on, but I could not find enough fat and protein. Course aid consisted of Transition Areas and Check Points, and the Cps had candy, light snacks and sport drink/water, with some offering Fireball (you know what that is!!), which must have been to take the edge off as I looked for real food. The TAs had everything you could want, and later in the race offered great choices, but there are only 3 TAs on the course, with two round trips on 3-4 and 5-6. And the chips were all mostly vinegar, pickle and, uh, ketchup, which was new and made it difficult to find fat. Canadian stomachs must be tougher!

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

The understated attitude of the entrants: “maybe I’ll finish, maybe I won’t”. This was odd until I recognized how difficult Sinister7 is. The difficulty is mentioned on the website with a warning, and if I had studied the giant race map hanging at the pre-race, I would have noticed sections titled “endless mud”, “the pit of despair”, and “FU2”, which was on leg 6; I had to pull the plug before I started 6, so I can’t say what that was, but probably a slippery climb I heard was on all fours unless you used poles. Also, the lure: there’s something about Sinister. My wife Rebekah and I both dropped, she at mile 55 and me at mile 68, but the whole thing is weirdly alluring, and we both want another crack at it next year; we will go back! Rebekah talked to the president of the Toronto running club, who has never finished but keeps coming back, she spoke of a guy who had run 108 ultras, was shell-shocked and never spoke a word after dropping, and was described as just “having a rough day”. The guy I got a ride back to race start with is now 2-for-5 attempts. I guess these people just love a good challenge, and they all go back for more, and we will too. That kind of obsessiveness is just weird.

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

This was a race of cascading consequence, and presented difficult choices. I actually executed in, I feel, a mediocre way, and relied on my experience to carry me through when things began to unfold in unexpected ways. I really, really enjoyed the course as far a beauty and the wild nature of the challenge. I always push on, no matter the conditions or difficulty, unless I become injured, and this race was no exception. The people were all amazing, and interesting to talk to, and I learned a lot about “people”, something I sometimes take for granted. One bright spot: I killed a bout of nausea pretty well and quickly, which is always a challenge, and protected my feet really well from all of the water; that is an ongoing learning process.

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

Do your homework. Read the race reports. I neglected to look at the results to prepare myself for a really difficult race, and instead relied on my experience, and was shown the door. I am good natured, and love a challenge, and am not afraid to look at my mistakes, so I am cool with this. Use all available resources: I didn’t glance at the giant race map hung at the pre-race, which was there for a REASON. I DID talk to persons who have run the course, but they all cautioned against heat, which never materialized, making our heat training in Death Valley nearly worthless, but at least we did try to simulate conditions.

Lessons you learned that will help you next time around

Use poles earlier; we had saved the poles for leg 6, the biggest climb. Tighten my shoes as soon as I feel them loosen, instead of allowing the instability to contribute to tendonitis when conditions break down and I’m fighting for traction, for miles on end; tendonitis ended my race. Be patient up front, there is plenty of time to open it up and run free; you’d think I would learn this one by now. Remember the spare headlamp! D’oh!…

Most important course specific knowledge to know about the race

Be ready for anything. In the summer, British Columbia, to the west, usually experiences fires, and smoke can be a problem – like 2017. But this year, it rained off and on for weeks until race day, and most of the course, which is usually hard clay, became an insane mess. Definitely be prepared for water – there is a section called endless mud, and we enjoyed two thunderstorms, and Rebekah told me she was pelted by rain AND hail. There can be bears, although there has only been one negative encounter in 12 races (no idea what that meant when the RD shared that at the pre-race!!), and there are cows on the course. There are a lot of fire roads and off-road vehicle roads.

Aesthetics – Is it a pretty course?

Absolutely beautiful course. Alberta license plates have a phrase “land of wild roses” that I disregarded until I saw them for acres and acres. Beautiful vistas, high and low alpine forests that this year were basically temperate rain forests. Green, green, green – I was loving it.

Difficulty – Is it a tough course?

I think I made this clear, but this is probably the toughest course I have run – and I have run WS, and Pine to Palm, which has a bit more elevation gain. Tahoe 200 has more climbing and distance, but is basically dry. Add that there is a tight 30 hour cut off to finish, and if you like a challenge, this race is it for you!

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

Only race I have run that is more organized is Western Stares. Sinister looks at the details, and state on the website http://www.sinister7.com/ that they are always improving. It definitely shows.

Competition – Is there a strong field?

I can’t answer how strong the field is. I mentioned previously the people who dropped at mile 55 with my wife Rebekah, who has finished Tahoe 200, and another guy who dropped had previously finished Moab 240 and UTMB 4 times, so there were some tough cookies who dropped out there. It would be interesting to see, a big, well known US race entrant list tackle this so I could answer what a strong field at Sinister should look like.

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

There are a little less than 400 soloists allowed, and there are hundreds more relayists, so the race does fill up. Hotels are tricky – we stayed 30 minutes away, as there are not a lot of accommodations in the Crowsnest area. Fly into Calgary and drive south, or into Montana, probably more expensive, and drive north. Be ready for an adventure.

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

I went into this above, and know now I really have to pack more Epic bars and other sources of fatty foods, at least to have between TAs. Be ready for ketchup chips, ugh! They did have pickle juice – and Fireball if you have a really adventurous spirit!

Weather and typical race conditions

Again – totally unpredictable. We trained for heat in Death Valley, and did runs along the North Rim of the Grand Canyon at 8000 feet, and were rewarded with water, mud, thunderstorms, streams and water crossings. Just be really determined and COMMIT.

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

I did use my rain gear once, and could have done without it, but avoided hypothermia at all costs; Rebekah dropped from hypothermia. Many, many socks. My feet are normally my weak link, and I changed socks 5 times. I could have changed 8, if I had finished. Poles. You will need them up front, with 20,997 feet of climbing.

Spectators – Is this a friendly course for your friends?

All of the TAs were packed, with the first big one at TA2-3 crowded with hundreds of spectators; it was amazingly inspirational and appreciated!

How’s the Swag?

A cool shirt, gifts that included Canadian anti-chafe and icy-hot style creams, package of local jerky, A really cool sticker I can’t put on my car until I finish next year : ( , a lightly insulated lunch container that everything came in. They gave away pairs of Altras at the pre-race dinner, along with water bottles and other goodies to lightning quick people who ran up when they fit the bill with the correct answer to questions from the RD.

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

I don’t know why – I had my butt handed to me when I developed insane tendonitis, that brings a big race in September into question now, but I have to say 4 to 5 stars. But what can I say: I like a good challenge!

sinister 7 ultra race report

race the wolf race report

Race the Wolf 25k Race Report – Keith L

Race: Race the Wolf 25k

Runner: Keith Laverty

Race Date: 07/06/2019

Location: Schweitzer Mountain Resort, ID

Results: 3rd, 2:44

Strava Activity Link: https://www.strava.com/activities/2509719743/overview

race the wolf race report
Photo: Elisa Laverty

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

  1. I loved the high country terrain and the ski resort as the main staging area.
  2. For a skyrace with tons of off-trail power-hiking, I thought it was very well marked compared to other similar races I’ve done in the past.
  3. The versatility needed for the big, technical climbs and the faster, runnable descents.

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

I kept saying to myself, “This is crazy” or “Whose idea was this” on those gnarly, steep uphills but that was just me complaining a bit and nothing against the race itself : )

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

Fortunately, I never took a wrong turn but it sounded like several runners out there in both distances took wrong turns at the main Sky Haus aid station or at a few other junctions nearby. In the 52k, the 1st and 2nd place runners were accidentally directed off course by a volunteer at Mile 20 and they ended up doing the steepest climb on the course for a 3rd and unnecessary time — OUCH. However, the RD talked to all runners after the race and ended up awarding those two guys with a 1st and 2nd (after they finished 5th and 6th with the wrong turn).

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

This was far from one of my best race performances but I’d say I did a decent job of pacing it out, not starting too fast and being able to run the downhills strong. I’d say I did well in grinding and staying in the hunt.

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

  • The race is advertised as 25k but after seeing everyone’s GPS data, it’s definitely closer to 27k.
  • It kind of seemed like the power-hiking over off-trail terrain could make or break a race. Practicing uphills after a long, runnable downhill would be helpful too and being ready to change gears. Before the longest climb at Mile 7.5, there was a 4-mile downhill on forest road.
  • Finally, you do get rewarded with a really fun, singletrack downhill from the final aid station to the finish line.

Lessons you learned that will help you next time around

I incorporated a ton of climbing during long runs, hill repeats and some speedwork into my training but for next time, I probably would’ve practice a tad more power-hiking and heat training on easy runs to attempt to acclimate to the race’s altitude better.

Most important course specific knowledge to know about the race

Of all of the 4,100′ of climbing throughout the race, only a tiny bit of that is what I’d consider “runnable”. The mass majority of the ups are so steep that it requires a lot of power-hiking – so practice that! There are three power-hiking climbs including the shortest one to start off the race (straight up the ski slope), the longest climb starting at Mile 7.5 (2,000′ over 2 miles on off-trail), and then the final climb at Mile 11.4 from Lake Colburn, which is even steeper than the 2nd climb but shorter. A few parts may even require scrambling on this final climb with somewhere around 30-40% grades and a brief section with big rocks and boulders to navigate up.

Aesthetics – Is it a pretty course?

Most definitely – You get to run through Idaho high country including tons of bear grass and an epic view from the race’s high point (6,300 elevation) near a ski terminal.

Difficulty – Is it a tough course?

Anything in the Skyrunner USA series is going to be tough! “Extreme Trail Racing” is a part of their tagline and this race in Idaho met that expectation. The altitude can be a factor with the course between 4200′-6300′. Again, tons of “sky-hiking”, in addition to the “sky-running”.

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

For the first-year event, they did a great job! There were a few minor snafus but I’m sure they’ll address these for next year.

Competition – Is there a strong field?

The 25k and 52k options both earn you points in the Skyrunner USA Series. Both races were quite competitive up front but maybe not particularly deep fields compared to a race like Broken Arrow. In my race, I wasn’t able to match Timmy Parr’s 10,000′ lungs from Leadville and he gapped us the most on the climbs.

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.

You can register up until the week of the race. However, I’d look into lodging at least 6 weeks out at minimum, especially given it was the weekend after the Fourth of July. If looking to reserve a room at the ski resort (can get expensive) or even a campsite more near town of Sandpoint, they’ll be booked up quickly.

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

The 25k gets 3 aid stations with all standard fare including Tailwind and Coke.

Weather and typical race conditions

We lucked out on the weather with a mix of cloudy and sun. Temperatures were plenty comfortable and probably should’ve applied a little sunscreen. For a mountain race like this one, conditions can change quickly though.

Spectators – Is this a friendly course for your friends?

Fairly friendly – Just take the ski lift up to the Sky Haus aid station and you can assist your runners at that point. In the 25k, I came through that aid station twice (coming from two different directions).

How’s the Swag?

Race entry came with a really nice long sleeve shirt and tickets for a free beer and BBQ afterward. For getting on the podium, I got a bottle of local red wine and coffee beans. The race had advertised Altra gift cards for the top 3 male/female finishers in the 25k but they ended up only awarding the winners – I didn’t really care but it was a little odd.

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

4.4 out of 5 stars – This was my first race in Idaho and it was a unique place to run and experience!

Keith Laverty is a coach with Team RunRun. To learn more about him or to work with Coach Keith, check out his coaching page.

race the wolf race report
Photo: Elisa Laverty

Gold Coast Marathon Race Report – Michael F

Race: Gold Coast Marathon

Runner: Michael F

Race Date: 07/07/2019

Location: Gold Coast, QLD, Australia

Results: 3:58.22

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

  1. Early start.
  2. Running next to the ocean.
  3. Male urinals next to start for quick in and out.

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

  • Still crowded at mile 15.
  • Out and back from start to the south 10 and then out and back from near the start to the north 3.
  • Post race. The only post race supplements that I saw were oranges, bananas, and water. Then you were outside with vendors selling food.
  • I also asked if there was anyplace to take a post race shower. I was asked if I bought the Gold Pass. Gold pass equal shower. No I did not but I did bring a large towelette.

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

Nothing really

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

Completing under four with only 3 months training and still nursing a weak left knee most of the training.

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

  • Flat course – crowded.
  • Be ready for humidity.

Lessons you learned that will help you next time around

Went with a new nutrition intake plan that worked well. No GI issues after the race. Very happy about that.

Most important course specific knowledge to know about the race

I selected this marathon because I thought it would be the coolest temperature race in Australia. Around 10am be ready for the sun to start beating on you.

Aesthetics – Is it a pretty course?

Close enough to water you could hear ocean and see waves crash.

Difficulty – Is it a tough course?

No not at all. Just weather dependent.

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

Well organized.

Competition – Is there a strong field?

Yes pretty crowded. I was with people until about 21.

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

I stayed in Brisbane thinking I could save money vs staying in the Gold Coast thinking I would take the train and transfer to tram. The train did not run at 5am, so I ended up taking an Uber. The train tram combo took 2 hrs to get back to Brisbane.

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

Standard fare. There were plenty of water stations at the end of the race. Helpful. 2 misting stations in last 5 miles. And some nice kids handing out cold handi-wipes.

Weather and typical race conditions

About 61 degrees. Raining at the start while waiting for gun to go. Cloudy and high rises blocked sun till about 10.

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

Sun screen and visor.

Spectators – Is this a friendly course for your friends?

My family stayed in Brisbane. However, the G trams in Gold Coast, were running free so it would be possible to get up and down the course taking the tram.

How’s the Swag?

T-shirt you got at end, string backpack, and a hand towel. Typical. Nothing over the top.

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

4 out of 5. Yes I would recommend it’s a good time of year to travel if you have kids.

cascade super half

Cascade Super Fast Half Race Report – Vivian V

cascade super halfRace: Cascade Super Fast Half

Runner: Vivian V

Race Date: 06/29/2019

Location: Snoqualmie Pass, WA

Results: 1:41:23

Strava Activity Link: https://www.strava.com/activities/2490812101

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

  1. No hills!
  2. Beautiful course
  3. Well-organized; great volunteers and pacers

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

  1. The end of the race. The finish area is a little crowded. It’s not really a gathering space; just a narrow gauntlet with back check, food, massage tents, popsicles (that was a nice treat!), and a few portapotties. No area to just stretch and chill.
  2. There is a ~1.2 mile walk from the finish line to the shuttle pickup area (the shuttles that take you back to your car at the start). This walk is downhill and very hard and very rocky – different from the soft packed gravel on the course. Each step was incredibly challenging. My legs stiffened and one of my knees almost gave out on me on my way down. A random couple ended up picking me up and driving me to my car. It would have been a very challenging walk otherwise, only to get onto a cramped schoolbus.

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

The tunnel itself. I’ve done the Iron Horse Half and the Tunnel Light Marathon (which both go through the tunnel) so I was ready for it, but running through a 2-mile dark tunnel is a little weird. There are a few small potholes and puddles, and a few areas where drops of water drip down from the ceiling. Strangely, there were also a few random pedestrians (for some odd reason) walking the opposite direction through the tunnel – so lots to avoid.

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

The pacer I ran with was really good (note: I ran with the 1:45 pacer, which was the fastest one). He told jokes and stories, knew the course like the back of his hand, and gave us lots of positive motivation.

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

  1. There are 2 parking options at the beginning. One is the Hyak Ski Area parking lot, which is very big and free. It’s about a 10-minute easy walk (on pavement) from the start line area. There are lots of signs directing you. The start line is in a second parking lot, which costs about $12. The majority of cars parked here – it was a lot more crowded. I didn’t use it but it looked like an easy credit card-op machine (free if you have a Discover pass).
  2. Because it’s such a journey between the finish and the shuttle bus, I recommend putting a towel and a dry set of clothes/hat in your gear check bag, along with anything else that might comfort you (electrolyte tablets, healthy recovery snacks). You will NOT need sandals/flip flops for the end. You also won’t have any place to foam roll or do any elaborate stretching (at the finish or back at your car), so no need to bring any equipment.

Lessons you learned that will help you next time around

I’d have someone pick me up at the finish, although I believe the cars that did so had to do some illegal parking.

Most important course specific knowledge to know about the race

There are several race series that take place on this course, but this is the only one (that I know of) that gives you a flashlight to use during the tunnel. You drop it into a bucket as you come out of the tunnel. If you choose to use your own, you must keep it with you the whole time.

Aesthetics – Is it a pretty course?

It’s beautiful. There are moments when you will find yourself running without another person in sight and it’s surreal. This is a small local race, but I would encourage non-locals to make it a destination race.

Difficulty – Is it a tough course?

No. It’s all flat or downhill. The only challenge is running through the dark tunnel.

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

Extremely well-organized. Unlike other races on this course, you don’t need to bring your own headlamp for the tunnel. They give you a small flashlight (with a wrist strap) at the start, and you drop it into a bucket when you emerge from the tunnel. Bib pickup/gear check at the beginning was a breeze. They even have race-day registration. GU and water were available and portapotties are abundant. At the end, they hand you a reusable race-branded water bottle that is full of water, which was a pleasant surprise. There was also free food and popsicles. Volunteers on the course were great; they even warned you when the photographer was up ahead.

Competition – Is there a strong field?

Not sure. When I looked at the results, there were about 334 competitors, but about 40 were listed as DNF. I’m assuming they actually DNS.

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

I registered a week before, and lots of people registered onsite. There was no pre-race bib pickup. If you come in from out of town, just know the race start is about an hour east of Seattle. The Summit Inn is 2 exits away, but driving from Seattle is easy. You can stop at the Safeway (grocery store) in Snoqualmie Ridge, WA on your way to the start if you forgot anything (which I did).

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

Standard fare (GU and water/Gatorade). No Nuun. There was a Search and Rescue guy riding a 4-wheeler on the course to make sure everyone was OK.

Weather and typical race conditions

The nice thing about this course is it’s shaded (i.e., with foliage), so even when it’s hot out, you’re not directly exposed to the sun.

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

It’s difficult to explain the packed gravel situation. You can wear normal running shoes, as opposed to trail shoes. Most people did. My pacer was wearing foot gaiters, but I didn’t see any others wearing them.

Spectators – Is this a friendly course for your friends?

No. There’s really no place to easily legally spectate on the course. There may be one place, but I’m not sure. Have them pick you up at the finish (even parking at the finish is pseudo-legal).

How’s the Swag?

Excellent. The shirt is my favorite race shirt I’ve received so far. This year it was a sleek black technical short-sleeve V-neck. The logo and text look really cool. You also get a branded water bottle, transparent static cling sticker, and Buff neck gaiter. I will say the website mentioned we would get a “fabric gear drop bag,” but the gear drop bag was a normal plastic bag. Not a problem though; it’s probably for the better as it was nice to have the plastic bag for sweaty clothes at the finish.

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

Five stars. I’d do it again.

cascade super half cascade super half

coeur d'alene ironman

Coeur d’Alene Ironman 70.3 Race Report – Angela S

coeur d'alene ironmanRace: Coeur d’Alene Ironman 70.3

Runner: Angela S

Race Date: 06/30/2019

Location: Coeur D’Alene, ID

Results: 7:45;41

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

  • The location is so beautiful
  • The volunteers were incredible
  • The course is tough but fun

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

Really no downside, it was a good race

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

The finish line!! It was so incredible

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

I forgot chaffing cream for the back of my neck for during the swim so just going over your gear would be what I recommend

Lessons you learned that will help you next time around

Be ready for anything the bike course throws at you!

Most important course specific knowledge to know about the race

The swim is cold but it’s clean, nice water
The bike is very hilly! Know how to climb and do lots of it!
The run is hot and does not have a lot of shade

Aesthetics – Is it a pretty course?

Very beautiful course

Difficulty – Is it a tough course?

  • It has one of the hardest bike courses
  • The run is pretty easy just hot

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

Very well run, Ironman has it all down very well!

Competition – Is there a strong field?

Yes

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

I registered about 7 months in advance, that was nice and easy, I didn’t need a hotel but know that it books very quickly! Parking can be very hard to find at times.

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 perfectly placed, well manned and had tons of yummy stuff! They had themes and fun music and water to cool you down etc they were awesome!

Weather and typical race conditions

It was hot and not a lot of shade!

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

With triathlons take tons of gear, so know what you need and triple check that list

Spectators – Is this a friendly course for your friends?

Such a good crowd!

How’s the Swag?

Loved the medal, not so much the shirt, the bag was amazing!!!

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

6 out of 5 stars!!! Definitely recommend! Can’t wait to do it again!

coeur d'alene ironman

Ontario Summit Trail Marathon Race Report – Jeremy L

Race: Ontario Summit Trail Races (Marathon)

Runner: Jeremy L

Race Date: 06/08/2019

Location: Gannett Hill State Park

Results: 4:51:42 (4th Overall)

Strava Activity Link: https://www.strava.com/activities/2434211015

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

  • Beer at the finish line
  • Low key
  • Gannett Hill State Park

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

You basically ran 26.2 miles (well almost 27 miles) in a two mile radius. Plus two loop courses are mentally tough.
And the switchbacks… you think you’re almost to the top of the hill only to turn and head back down before switching back and climbing again.

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

Right before you start the last mile of the course you almost run right to the finish line before starting on another seemingly endless zigzag through the woods. You think you’re so close because you can hear the music and the people cheering, only to turn and run for another grueling mile. That and it was an 8:30 AM start (I guess they wanted you to experience the full effects of the June sun).

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

Finished 4th overall behind three talented runners. That and only about 60% of the runners that started the marathon finished.

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

This is a very technical and very hilly course. Be prepared to run endless switchbacks on single track mountain bike trails.
This was probably the most mentally challenging race I’ve ran. You think you’re close to the runner in front of you only to find out he is on his way out of a mile long switchback.

Lessons you learned that will help you next time around

Cramping is real and you need to prepare for it.

Most important course specific knowledge to know about the race

I may have mentioned the switchbacks. Oh and 4 miles of continuous climbing (each loop).

Aesthetics – Is it a pretty course?

Some views from the top of the course but mostly buried in the NY woods.

Difficulty – Is it a tough course?

Yes… you’re probably not getting a PR on this route.

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

Very well ran. The beer at the finish line is from a local brewery and a volunteer was kind enough to walk around with a growler filling up your mug as you agonized over your legs twitching uncontrollably .

Competition – Is there a strong field?

The top three finishers crushed it.

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 entry requirements, but I strongly recommend staying at the gorgeous and well maintained campground the night before.

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

Aid stations are frequent and well stocked. Special shout out to the ladies at the aid station right before the 4 mile climb that filled my vest with ice.

Weather and typical race conditions

70s and humid.

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

Water, lots of water.

Spectators – Is this a friendly course for your friends?

Yes, since you don’t get any farther than 2 miles from the start/finish there is plenty of time to watch your friends/family suffer.

How’s the Swag?

Nice t-shirt and good beer. In other words, perfect.

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

8/10

leadville trail marathon

Leadville Trail Marathon Race Report -Matt Urbanski

Race: Leadville Trail Marathon

Runner: Matt Urbanski

Race Date: 06/15/2019

Location: Leadville, CO

Results: 7th OA; 3:20:21

Strava Activity Link: https://www.strava.com/activities/2456167406

leadville trail marathon
Pierre, Jeff, Zach, and me, all after the finish. Love the Team RunRun representation!

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

  • It’s a cool racing environment. Oftentimes, trail races are small (and that’s cool too), but this one had 1500+ starters between the full and the half, and that made for a bigger feeling race atmosphere.
  • It’s a fast course. It’s not really trail in the sense of single track or technical, but the dirt and paved roads definitely enabled us to all move more quickly, even with the elevation.
  • It has the opportunity to win your way into the Leadville 100. I wasn’t thinking about doing the 100 back in December when they had the lottery, but by June, I was wanting to do the big race, and having the chance to win my way in was cool!

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

There was a bear on course! It was in the second half on an uphill and I could tell something was going on b/c people were peering off the side of the road and had phones out taking photos. I overheard something about a bear, and later saw a story online confirming it! Pretty cool that you have a bear as a spectator for your trail marathon!

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

I managed my race well. I was pushing hard the entire time but never went over the edge or blew up. Steady, strong, good early season racing. I also won a gold coin for the 100.

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

  • This year was an odd year given all the snow. We were not on the regular course. We didn’t go to Mosquito Pass at over 13,000′. We topped out at 11,700, totally fine by me, but I say all this as a disclaimer that my course knowledge may not be super helpful for future racing years.
  • Some pro-tips nonetheless: hold back a little early. The altitude is real and while it affects people differently, being about 10,000′ for the entire race is a challenge.
  • More people walk the hills later in the run. If you manage your race well, you can make up lots of ground if you’re still running later in the race. I moved up a spot on the final little hill b/c a guy in front of me was walking.

Lessons you learned that will help you next time around

Be confident in not pushing super hard early. There are plenty of chances to make up ground on this course.

Most important course specific knowledge to know about the race

Dirt roads are faster than normal trail – be ready to move! Also, if they ever do this course again, the climb up toward Sherman (the final big climb) and the final little pop in the last few miles are both a grind! That last one with just a few miles to go was especially hard, and thankfully I caught someone on the hill which kept me moving well. Spend most of your energy on the final climb and then fly down into town for the finish!

Aesthetics – Is it a pretty course?

I love being out in these mountains – be it on roads, trails, or dirt roads. Great to be in the mountains with snow and beauty all around!

Difficulty – Is it a tough course?

Yes. The times were fast this year b/c of the easier course, but still, 4k of vert, all about 10k’ elevation = challenging!

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

Lifetime has it down. Everything went smoothly, fun race, well organized.

Competition – Is there a strong field?

Reasonably strong. No Jim Walmsleys, but a fast and deep race nonetheless.

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

Easy, straightforward. The race did sell out, but not until a week or two before. Hotels aren’t plentiful or amazing in Leadville. We thankfully have a good friend who lives there and helped us out, so we could jog the start line as our warm up! Lots of hotel options in Silverthorne, which is about 40 minutes drive away.

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

The actually were handing out cups of water and were ready like in a road marathon. I took advantage of this and never had to refill my 500ml soft flask once. I fueled with my own gels the rest of the way so didn’t scope out their selections apart from the water.

Weather and typical race conditions

Sunny, warm, chance of storms. And this year, lots of snow still in the mountains, though none on the course.

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

Waist belt with soft flask, Nike Kiger trail shoes, WAA tight shirt with pockets, and my Salomon shorts with pockets. And sunglasses!

Spectators – Is this a friendly course for your friends?

Yes! There are spots a spectator could be and we had good cheers throughout. We also had 3 out and back sections which led to lots of camaraderie among runners.

How’s the Swag?

Solid. Tech t-shirt, a finisher medal, and the gold coin for the 100 qualifier = cool!

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

5 out of 5. Good race, well run, challenging. And I’m now doing the Leadville 100! Woohoo!

Matt Urbanski is a coach with Team RunRun. To learn more about him or to work with Coach Matt, check out his coaching page.

leadville trail marathon
Me and Jeff showing off our gold coins, our ticket to the Leadville 100!

Holcomb Valley 50k Race Report – Chris B

Race: Holcomb Valley 50K

Runner: Chris B

Race Date: 06/15/2019

Location: Big Bear, California

Results: DNF

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

Do not underestimate the importance of rest. I had worked an average of 14 hours per day the week prior to the race. I showed up that day exhausted. It is a wonder I made it this far.

Difficulty – Is it a tough course?

Very tough. The last ten miles are uphill and completely exposed.

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

Very well run. Volunteers and Search And Rescue volunteers were present at every aid station.

Competition – Is there a strong field?

Very strong 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.

33 miles cost $90. It is very affordable.

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

Well stocked, sweet and savory snacks aplenty.

Weather and typical race conditions

Hot and dry.

Spectators – Is this a friendly course for your friends?

Not exactly. The course is at a remote location in the mountains of Southern California.

double dipsea race report

Double Dipsea Race Report – Mimi P

double dipsea race report

Race: Double Dipsea

Runner: Mimi P

Race Date: 06/15/2019

Location: Stinson Beach, CA

Results: 3:32:48 Official Time

Strava Activity Link: https://www.strava.com/activities/2453025627

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

  1. The setting for Double Dipsea is beautiful! The Pacific Ocean on one side, eucalyptus-scented Muir woods on the other.
  2. History – My husband, his sister and I have done the race together now four times.
  3. Iconic Race – The 50th running of the Double Dipsea was something we just couldn’t pass up!

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

This race is so hard, but, see 3 bests above …

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

Definitely the handicapping system is weird! Your actual time, and your handicap time are two entirely-different things! I don’t really understand it all.

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

This was by FAR my best outcome at this race!! Kudos to coach Tyler Sprague!! My first year, my time was just shy of 4:45. The second year, I DNF’d – #broken toe; year 3 I was pretty proud of my 4:06 time! I blew it out of the water this year after being coached for the first time in my life! I really couldn’t even believe it was happening, but when I reached the turn around at Mill Valley in 1:42, 18 minutes ahead of last year’s time, I knew I was in for a big PR! My actual time finish of 3:32 was almost 15 minutes ahead of what I had hoped and dreamed might be my time!

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

This is not a race for the timid. It’s hard. No question. If you don’t want to get your ass kicked, sign up for a different race!

Lessons you learned that will help you next time around

Trust my coach! 🙂

Most important course specific knowledge to know about the race

It’s not really about the race, but there’s a LOT of poison oak along the trail! Wear as much coverage as you can bear on your legs if you react to poison oak. Change clothes. Wash your clothes. Use Tru-Tech (I think I spelled that correctly) to wash off afterwards!

Aesthetics – Is it a pretty course?

Gorgeous!!! The Pacific Ocean. Muir Woods. Stinson Beach.

Difficulty – Is it a tough course?

Very!! At least I think so!! 4500′ of elevation gain and loss (closer to 4,100 by my Garmin) in 13.7 miles. It’ll definitely get your attention and keep your quads and calves in high alert for a few days afterwards.

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

Very well run and organized. Brazen Racing does a great job!

Competition – Is there a strong field?

I’m probably not the best person to say. I “think” so. Alex Varner was a top finisher this year.

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

Registration is limited to a couple of days, and I believe it sells out quickly, but if you get in once, you’re golden! We stay with family in the Bay Area, so I can’t offer much comment on other logistics.

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

Great aid stations. #cocacola Great volunteers, and almost always a few fun fans out on the course offering encouragement just where you need it most. One year, a trail angel on Cardiac with much-needed water on a hot day!!

Weather and typical race conditions

No typical — it’s the Bay Area. Nice and cool, foggy and even a little rain this year with a high in low 60’s probably. Some years it’s hot and sunny and smokin hot!

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

Gators. Poison Oak scrub for afterwards. Hydration vest and a little fuel on board for in between aid stations if you need it to get up one of the hills or sets of stairs.

Spectators – Is this a friendly course for your friends?

It’s a lot of single track, but there are some road crossings, and the trails are all open to the public.

How’s the Swag?

Good stuff! Again, Brazen Racing does a great job. Nice finisher’s medals and a patch. The tech shirts come in mens’ and womens’ sizes and cuts. They’re a little gaudy usually, but a gaudy you’re very proud to wear! 🙂

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

10 out of 10

double dipsea race report

nipmuck south trail race report

Nipmuck South Trail Race Report – Robert H

Race: Nipmuck South Trail Race

Runner: Robert H

Race Date: 06/09/2019

Location: Mansfield, CT

Results: https://ultrasignup.com/results_event.aspx?did=63552

nipmuck south trail race report

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

  1. Great views
  2. Great race support on the course
  3. Low cost

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

Last year, the course had to change due to a beaver flooding out the trail

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

  • Ran a lot faster than last year.
  • Saw my first rattlesnake in the wild.
  • Ran with several friends so we alternate pulling along.

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

I didn’t put on enough sunscreen and burned. It really hurt me on the last mile when we came out of the woods into the sun.

Lessons you learned that will help you next time around

More sunscreen sooner.

Most important course specific knowledge to know about the race

This is a good beginner course. It has technical terrain, but with breaks that are runnable.

Aesthetics – Is it a pretty course?

Very pretty course

Difficulty – Is it a tough course?

I don’t think so. It has plenty of challenges. Mud, rocks, small hills, roots. But nothing that isn’t “normal” for this area of CT.

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

This is an established race. It is part of the CT Blue Blaze Challenge Series

Competition – Is there a strong field?

I’m too slow to care.

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

There is day of registration.

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

Basic fare – potato chips, sports drink, water, fig newtons

Weather and typical race conditions

Upper 70’s low 80s. Sunny

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

I carried water, but would have been better served with a smaller bag and refilling at the stations

Spectators – Is this a friendly course for your friends?

There are a couple of spots that people pop out of the woods, but not a lot a places to watch.

How’s the Swag?

No swag unless you buy a shirt day of. Part of the reason it is low cost.

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

Five stars – I love this style of race.

kerrville craft beer run

Kerrville Craft Beer Run Race Report – Kristi A

Race: Kerrville Craft Beer Run

Runner: Kristi A

Race Date: 06/08/2019

Location: Kerrville, Texas

Results: 26:30

kerrville craft beer run

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

This is a small-town race that benefits a good cause – the proceeds are used to plant additional trees in the park where the race is held. It is logistically really easy. The race location is easy to find and there is plenty of parking. However, I ran to the race from my hotel.

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

The race is in Texas in June, so it’s hot. That’s to be expected. I did not expect that there would be no water offered before the race. There were park bathrooms and a water fountain a fair distance away from the start line, but other than that, there was no water to be found beforehand. At the finish line, there was a table with small water bottles. That water supply was running low for later-finishers. A lack of water at a summer race in Texas in inexcusable (and can be dangerous).

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

There’s nothing particularly weird about this race.

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

This wasn’t my best race result, but I enjoyed that the race was no-fuss. The logistics weren’t difficult, and there were no huge crowds. It’s a great race to do to remind yourself what to do and not do!

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

Come prepared with your own water and look for a shady spot to wait before the race starts!

Lessons you learned that will help you next time around

If I ran this particular race again, I would drive to the park, take my own water, and run a slow warmup along the course route to get a sense of it beforehand. I might also keep rags in ice water in my car to cool off with before the race start.

Most important course specific knowledge to know about the race

The race is held on the park’s river “trail,” which is actually a wide sidewalk. Parts of the river trail are very exposed to the sun, and other parts are very shaded. No information was provided beforehand about the actual course, but it turned out to be mostly along the shaded part. The course was open to other park patrons, so there were a few people and their dogs along the course who were not participating in the race. There weren’t enough of them to cause a problem, though.

Aesthetics – Is it a pretty course?

This is a very pretty course that parallels a river and is mostly tree-shaded.

Difficulty – Is it a tough course?

The course is not tough. It is an out-and-back, mostly flat course. There are a few inclines, but they aren’t steep or difficult.

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

This was only the second year for this race, but overall it was well-organized.

Competition – Is there a strong field?

For a small town race, the field was stronger than I expected. The top finisher was a woman who finished in 18 minutes.

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

It is not difficult to participate in this race! There was a discount if you signed up early, but they had race-day registration as well. There are plenty of hotels in the area.

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

There was one water table set up near the turnaround point. There were small cups of self-serve water – no one to hand them out.

Weather and typical race conditions

Hot, humid, and sunny! Expect temperatures in the 80s, with humidity around 80-85%.

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

Nothing special.

Spectators – Is this a friendly course for your friends?

It is a really spectator-friendly course. Spectators have easy access to the start and finish lines for photos and cheering.

How’s the Swag?

The race is sponsored by two local breweries, so the race packet includes 2 coupons, each for a free pint of beer. You also get a cotton T-shirt (non-technical). Post-race, the free beer was plentiful. Too bad for me that I don’t drink beer!

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

I would recommend this race to others if you’re looking for a good practice race. Because of the lack of water at the start and the low supply of water at the finish, I give it 7 out of 10 stars.