TRR Coach Natalie Lutz running the 2023 Indy Marathon.
Often overlooked in favor of the World Marathon Majors, the Indianapolis (Indy) Monumental Marathon is a flat, fast race perfect for PR-seekers and first-timers.
1. Pre-Race Zoom Call
With the Indianapolis Monumental Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
Join our drop-in Zoom call on Tuesday, Oct. 21, 2025 at 7:00 pm EST where first-time Indy runners can get answers from athletes and coaches who have run this race before.
If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].
Can’t make the call? We’ll record the call and share the link in the following week’s newsletter.
2. Indianapolis Monumental Marathon Race Intel
Indianapolis Monumental Marathon course map.
Date: Saturday, November 8, 2025
Location: Indianapolis, Indiana
Start: Near the Indiana State House
Finish: Near the Indiana State House
Course type: Loop; take a look at this page for more course info
Boston Qualifier: Yes
Elevation gain: 302 feet/ 92 meters
Elevation loss: 302 feet/ 92 meters
Temperature:
Average high: 58°F/ 14°C Average low: 39° F/ 3°C
Tips from Coaches
“The half marathon and marathon start at the same time. So, especially if you are in the top corrals, be aware that the race goes out very fast. Try not to get caught up and pulled along with the half marathoners in the beginning. Run your own race and pace to avoid hitting the wall too early!” – Natalie Lutz
“Be extra vigilant of your footing and the road bifurcations during the first 3 miles. In 2024, there were a few pot holes in the beginning of the race.” – Natalie Lutz
3. Race Reports
Want even more intel on the Indy Marathon? Read some of the race reports from Team RunRun coaches:
Indianapolis Monumental Marathon elevation map. PC: findmymarathon.com
4. Shakeout Run
Date: TBD
Time: TBD
Location: TBD
5. Indianapolis Monumental Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Indianapolis Monumental Marathon race advice, here are some coaches to start with:
I liked that the Grindstone 100 is mostly on single track trails. Also, the 6pm start means everyone has to run through at least one full night, and this adds another challenge to the race.
Not so much – Aspects of the race that didn’t do it for you
The downside to all the single track was that some parts were pretty overgrown, making it harder to stay on pace.
Highlights of your race – What did you do well and enjoy about your race in particular?
The final miles are very smooth and runnable – a nice “treat” after 90+ miles of technical single track! It felt very good to drop the pace and finish the race strong. (Certainly not something you feel at the end of most 100 milers!)
Lessons for others – Share your pro-tips on the race to help the next runner
Above all, take the climbs easy! They are gnarly and long, so you need to measure your energy and effort appropriately.
Most important course specific knowledge to know about the race
The lollipop section (miles 53-66) of the Grindstone 100 course is very gnarly and tough to get through. Oh, and it’s 105.1 miles, not 100.
Aesthetics – Is it a pretty course?
Yes! The course is mostly on single track trails, providing continuous variety that keeps you motivated. And the upside to the gnarly climbs are the beautiful views you’re treated to at the top.
Difficulty – Is it a tough course?
Yes, undoubtedly so!!! Those climbs are tough, and the technical terrain makes it even harder! Plus, you gain 21,000 feet over the 105-mile course! Grindstone 100 is one of the most difficult 100-mile races in the US.
Grindstone 100 elevation map with aid stations and time cutoffs labelled.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes! It’s a UTMB race, so it’s very well organized.
Competition – Is there a strong field?
Yes! Again, with it being a UTMB race, it will always attract a strong field of athletes trying to qualify for the UTMB finals in France.
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 major logistical hurdles, simply go to the website and sign up!
Lukas and his pacer at the finish line.
Note UTMB’s trail stewardship policy: all the Grindstone 100 racers are required to complete 8 hours of trail work prior to race day, which they submit via a Trail Work Form.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There are 15 aid stations throughout the Grindstone 100, 1 about every 6-8 miles, and you can have crew and/or drop bags at 5 of them. The offerings are standard, and Naak is the on-course nutrition and hydration brand. That said, the North River Gap aid station (which is also a crewable aid station) was the best, thanks to the variety of food options available!
Weather and typical race conditions
It was pretty hot and humid on race day this year! Therefore, I’d recommend asking your crew to have ice available at aid stations to stay cool.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
There is a mandatory gear list but, as far as UTMB races are concerned, it doesn’t list anything you shouldn’t already think to carry.
My #1 recommendation is poles! Bring poles, you won’t regret it!!
Spectators – Is this a friendly course for your friends?
There are a good number of crewed aid stations, meaning crew, friends, and spectators can see and support the runners more often than in a lot of 100-milers. However, trail ultramarathons are never the most spectator-friendly! There is a whole festival setup at the finish line area, perfect for spectators to await finishers.
How’s the Swag?
You get a nice 100-mile finishers belt buckle, race t-shirt, and picture from the park!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5! I would recommend the Grindstone 100 to anyone looking to gain some milestones for UTMB who likes technical and gnarly races.
Lukas Burrer is a coach with Team RunRun originally from Germany, but now based in Atlanta, Georgia. He specializes in trail and ultrarunning, and loves helping athletes take on big challenges!
How well does your sportswear fit? Is it optimized for running economy, efficiency, and performance like the shoes you carefully researched and tested? No? I didn’t think so.
A group of female runners at the track.
When we think about performance in sport, our minds usually go straight to training, nutrition, or the latest piece of high-tech equipment. But one piece of the puzzle rarely gets the same attention — and it should. That piece is what women and girls wear to compete.
For decades, women’s sportswear was an afterthought: a smaller, pinker version of men’s gear. Yet the fit, feel, and design of apparel play a direct role in how athletes perform. Well-designed clothing supports the body’s mechanics, reduces distractions, and boosts confidence. In contrast, poorly designed gear can do the opposite.
Even the biggest brands are waking up to this. In June 2025, the world watched Breaking4, Nike’s high-profile attempt to help Faith Kipyegon become the first woman to break the four-minute mile. Nike poured resources into every detail: pacing formations, weather conditions, super spikes — even Kipyegon’s clothing. The message was clear: marginal gains matter, and apparel is part of the equation.
This isn’t just about elites, though. Girls lining up at their first 5K, college athletes grinding through practice, and women at every level deserve sportswear designed for their bodies and their needs. It’s time to rethink women’s sportswear.
How the Right Fit Impacts the Body
It’s easy to dismiss fit as “just comfort.” But science shows it’s much more. A 2024 study led by Kipp and et al., titled Sports Bra Restriction on Respiratory Mechanics during Exercise, found that the tightness of a sports bra’s underband can actually compromise breathing.
Two different sports bra types and their features.
Nine highly trained female runners performed hard running sessions wearing loose, self-selected, and tight-fitting sports bras. The tighter bras increased the work of breathing, changed breathing patterns (more rapid breaths, smaller tidal volumes), and even raised oxygen cost during steady-state running.
Loosening the underband reduced the energy cost of breathing and allowed deeper, more efficient breaths — essentially improving running economy.
A 2025 follow-up study echoed these findings: women experienced less respiratory muscle fatigue, better ventilation coordination, and lower perceived breathlessness in looser underbands during high-intensity running.
Bottom line: a “supportive” sports bra that feels restrictive may actually be draining your performance.
How the Right Fit Impacts the Mind
Clothing affects not only how our bodies move, but how our minds focus. Research published in Psychonomic Bulletin & Review shows that tight and revealing athletic clothing can shift women’s attention toward their bodies and away from the task at hand.
In that study, women wearing tight and revealing clothes moved more slowly and less consistently on a motor performance task than those in loose, concealing clothes. The researchers suggest that “body monitoring” — being hyper-aware of how you look — diverts mental energy from performance.
This dynamic is especially relevant in sport, where women and girls are often aware of being watched and judged on appearance. Gear that feels comfortable and unobtrusive lets athletes focus on the movement, the skill, the game — not on self-consciousness.
How Paradis Sport are rethinking women’s sportwear, starting with performance underwear.
Why the First Layer Counts
Sports bras usually get the spotlight, but the first layer matters too. Poorly designed underwear can chafe, shift, and distract — especially during high-impact movement.
A brand that’s doing it right here, rethinking women’s sportswear from the ground up, is Paradis Sport. Founded by and for women, Paradis Sport spent three years and 17 prototypes testing with 37 elite and professional athletes to create performance underwear that stays put, resists chafing, and feels invisible. No itchy tags. No harsh chemicals. And absolutely no distractions.
Elite runners and TRR coaches, Ruby Wyles and Hillary Allen, are singing Paradis’ praises. After years of trying brands that fell short — most designed by men or as an afterthought in a big product line — I (Ruby) finally found Paradis Sport. Their underwear performed so well during my runs and races that I barely noticed it was there. That’s the point.
This post is not sponsored by Paradis Sport, but TRR members can save 20% with the code listed on the TRR Community Discounts page.
Time to Raise the Standard
The science is clear: the right apparel can improve breathing efficiency, movement economy, focus, and confidence. However, the wrong apparel can quietly sabotage all of it.
From sports bras that support respiration to underwear that actually stays in place, brands have a chance — and a responsibility — to design gear for women’s bodies, not just shrink down men’s.
Nike’s Breaking4 project showed the world that every detail counts. For millions of women and girls, the right sportwear might not be a marginal gain at all — it might be transformative.
Nike design team custom fitting apparel for Faith Kipyegon’s Breaking 4. PC: Nike
Your Move
As athletes, coaches, parents, and consumers, we can push for change. Support brands that are rethinking women’s sportswear and prioritizing their needs. Share feedback. Celebrate companies leading the way.
Because when apparel fits right, women can focus on what matters: breaking barriers, reaching goals, and enjoying the sports they love.
Ruby Wyles is a coach with Team RunRun based in Ann Arbor, Michigan. She is most fulfilled by helping athletes overcome limiting beliefs with joy. Ruby is also a proud science nerd, and advocate for athletes’ mental and physical health.
Did you know that the 2024 New York City Marathon became the world’s largest marathon ever with 55,646 total finishers? Now you do!
Team RunRun athlete, Laura, after crushing the New York City Marathon!
And with all the intel below, you’re on your way to your own historic NYC finish!
1. Pre-Race Zoom Call
With the New York City (NYC) Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
Join our drop-in Zoom call on Monday, Oct. 20, 2025 at 7:00 pm EST where first-time NYC runners can get answers from athletes and coaches who have run this race before.
If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].
Can’t make the call? We’ll record the call and share the link in the following week’s newsletter.
2. New York City (NYC) Marathon Race Intel
New York City Marathon course map.
Date: Sunday, November 2, 2025
Location: New York City, NY
Start: Fort Wadsworth on Staten Island, near the Verrazzano-Narrows Bridge
Finish: Central Park, between West 67th Street and West 68th Street
Course type: Point-to-point; take a look at this page for more course info
Boston Qualifier: Yes
Elevation gain: 810 feet/ 246 meters
Elevation loss: 824 feet/ 251 meters
Temperature:
Average high: 57°F/ 13°C Average low: 36° F/ 2°C
Tips from Coaches
“While crossing the Madison Avenue Bridge (Last Damn Bridge) around mile 21, move to your right for tons of encouragement and goodies to help propel you to the finish!” – Coach Dana Caruso
”The Verrazano is a suspension bridge, so there’s subtle bounce that reduces perceived exertion. Combined with the adrenaline of starting the New York City Marathon, it doesn’t feel as tough — be sure to hold back and not get too excited so early in!” – Coach Martina Nadeau
”The bridges lie and make your GPS go wild. Therefore, pace by effort, not GPS. Splits will be wrong in multiple spots, so do not panic.” – Coach Martina Nadeau
”The first mile is crowded and a lot of folks stop mid-course to take photos – try not to get too frustrated! Instead, be cautious of the runners around you to avoid twisting an ankle or short stopping.” – Coach Martina Nadeau
New York City Marathon elevation map.
3. Race Reports
Want even more intel on the New York City Marathon? Read some of the race reports from Team RunRun coaches:
Team RunRun athlete, Phil, setting a 14-minute PR at the 2023 New York City Marathon.
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for New York City Marathon race advice, here are some coaches to start with:
Cleared at 6 Weeks Postpartum—But Am I Ready to Run?
Mom of 3 and TRR Coach Amanda Hamilton is documenting her return to running postpartum journey here on the Team RunRun blog. This is journal entry #1 in a multi-part series.
TRR Coach Amanda Hamilton next to a running track with her newborn daughter.
Before we dive in, keep in mind that neither Amanda Hamilton nor the TRR team are medical professionals. There exists a wide range of conflicting advice concerning returning to running, so always consult your own providers. The article below is just meant to share one runner’s experience.
6 Weeks Postpartum (and Beyond)
September 4th marks 6.5 weeks since I gave birth to my third daughter. The topic of returning to running postpartum is on my mind. Typically, your provider (obstetrician or midwife) will see you at the 6-week mark to assess your physical readiness to exercise. Having recently had my 6-week appointment and passing all their checks, I am now “medically cleared” to do any movement/workouts that I feel comfortable with. But what does that really mean for me? Am I ready to run?
Not quite. This will be my third time returning to running after a baby, and I’ve learned a lot from my past two experiences. While recommendations and timelines vary widely, most pelvic floor physical therapists — whom I would consider to be the experts in this area — recommend waiting until the 12-week mark before returning to running.
Pelvic Floor Physical Therapy: A Must for New Moms
In many European countries, pelvic floor physical therapy is the gold standard in postpartum recovery and included in the typical care plan. Unfortunately, in the United States, this care is less common, and a lot of women don’t know they even exists. Once you know, however, you can search for a local provider, and try to prioritize seeing someone in person. For some, you will have to pay out-of-pocket, whereas others take insurance (and you may only have a small co-payment). Fortunately, I found out about pelvic floor physical therapy (PT) after my first baby. As a result, I’ve been seeing a wonderful physical therapist on and off since then.
Expecting and Empowered’s Instagram page with pelvic floor physical therapy resources.
Virtual Pelvic Floor Physical Therapy Resources
If you are unable to get in to see someone in person, here are my favorite evidence-based, pelvic floor resources:
Expecting and Empowered (E&E): “Two sisters on a mission to empower all women to thrive both physically and mentally throughout their pregnancy and postpartum journeys.” One of the sisters/founders is a pelvic floor physical therapist, and applied her expertise to their at-home workout app. The app includes a test that assesses your readiness to return to running. I utilized this test after my first baby and found it very useful. In addition to the app (which you have to pay for, though they do offer a free 7-day trial), E&E has a lot of free resources available on their Instagram account.
Dr. Mae Hughes: Dr. Hughes is a Doctor of Physical Therapy and certified pelvic floor specialist based in Nashville, Tennessee. She is another great follow on Instagram, with a lot of helpful videos, FAQs, etc. Similar to E&E, Dr. Hughes has created her own “Run Readiness Checklist”. She will send it to you via email for free.
As both Expecting & Empowered and Dr. Mae Hughes will frequently remind their followers, clinical expertise and scientific evidence indicate best outcomes for women who wait at least 12 weeks post-baby before returning to running. This 2022 article from the International Journal of Sports Physical Therapy entitled “Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport” is frequently cited by PTs and worth a read in its entirety if you have a deeper interest in this subject area. The article includes helpful tables with week-by-week benchmarks.
Waiting to Run Postpartum: Coping Strategies for Impatient Runners
Coach Amanda and her family at the beach.
If you thought waiting until your 6-week check up to return to running postpartum was long enough, a 12-week wait is going to feel endless. The good news is that no one is advocating for 12 weeks of rest. Everyone is different, but I can share what has been helping me during this period.
Physically, two of the best things for me have been diaphragmatic breathing and walking. I have also prioritized recovery services like massage and sauna. Mentally, the wait to return to running can be even tougher! I have maintained excitement, optimism, and motivation by ensuring I have specific things to look forward to when I return. For me, this has meant planning my upcoming race calendar and signing up for my next few races (a 5K in January, 10K in February, and a half marathon in late April). In addition, I bought some new running apparel that I am holding on to for my return, and I’m looking forward to wearing! Lastly, I’ve been curating a “return to running” Spotify playlist over the past few weeks. (I’m accepting song suggestions if anyone would like to contribute!)
I will be continuing to document my return to running postpartum in these journal entries. Expect more from me around the 12-week mark. Thanks for following along!
Amanda Hamilton is a coach with Team RunRun based near Los Angeles, California. She knows what it’s like balancing a family, returning to running, working and running, and she’s excited to help both beginner and intermediate runners achieve their goals.
Your go-to spot for all things Marine Corps Marathon, one of the largest marathons in the US and the world, nicknamed “The People’s Marathon.” 2025 will mark the event’s 50th anniversary!
1. Pre-Race Zoom Call
With the Marine Corps Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
Join our drop-in Zoom call on Tuesday, Oct. 14, 2025 at 7:00 pm EST where first-time Marine Corps runners can get answers from athletes and coaches who have run this race before.
If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].
Can’t make the call? We’ll record the call and share the link in the following week’s newsletter.
2. Marine Corps Marathon Race Intel
Marine Corps Marathon course map.
Date: Sunday, October 26, 2025
Location: Arlington, Virginia
Start: Arlington, between thePentagon and Arlington National Cemetery
Finish: U.S. Marine Corps War Memorial
Course type: Loop; take a look at this great, interactive course map
Boston Qualifier: Yes
Elevation gain: 699 feet/ 213 meters
Elevation loss: 666 feet/ 203 meters
Temperature:
Average high : 64°F/ 17°C Average low: 46° F/ 7°C
Tips from Coaches
“Miles 20–22 (14th Street Bridge) feel endless. There are no spectators, the pavement is hot and there is little shade – prepare yourself mentally and physically for this tough stretch of the course” – Coach Leah Pan
“The finish at Iwo Jima has a sharp incline. Save a little energy to power up for your strong finish photo!” – Coach Leah Pan
”Mile 20 is tough at every race — at thMarine Corps, there’s a sneaky hill that won’t look like much but you’ll feel it. Because it’s around mile 20, this can lead many runners to think they’re bonking. Push those thoughts aside, push through this tough and quiet section of the course, and you’ll be just fine!” – Coach Nicole Thome
Marine Corps Marathon elevation map. PC: marinecorpsmarathon.com
3. Race Reports
Want even more intel on the marathon? Read some of the race reports from Team RunRun coaches:
Location: Meet in Rosslyn at the Rosslyn Gateway Park. There is street parking, and/or paid parking at nearby Upside on Moore (where you can also grab breakfast and/or coffee after the run).
Shake off the pre-race jitters and meet us for 2.5 miles at a leisurely pace! Complete this short questionnaire if you’re interested in attending so we can plan accordingly.
All paces are welcome and the more the merrier! Feel free to bring a friend, even if they’re not a Team RunRun athlete!
5. Marine Corps Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Marine Corps Marathon race advice, here are some coaches to start with:
The UltrAspire Legacy 3.0 Race Vest is a great option for road and trail runs of any length. However, I think it really shines in 50+ mile ultra distance events and big adventure days in the mountains. Abundant storage space (10 liters) in both the main compartment and variety of easily accessible pockets make is possible to carry ample fuel, layers and safety gear needed for lengthy remote endeavors. If water is scarce on the route, the vest can accommodate a 2-liter bladder in addition to four bottles in front and two bottles in the back side pockets. With so many storage accommodation options, you can easily customize and configure the vest to best suite your personal needs.
Personal Experiences:
The Legacy 3.0 is my go-to vest for unsupported fast and light missions in the deep alpine. I can always fit everything I need (plus a few extras for safety) in this vest. For example, I venture into grizzly country often and the back side pockets happen to fit my bear spray perfectly. I also love that this vest not only features a traditional shock cord attachment for poles, but an ice axe carry attachment as well. This makes the Legacy 3.0 an ideal companion during early season alpine runs when steep snow travel is likely, or if my chosen route happens to cross a glacier or snowfield.
In the isolated and unforgiving terrain I often adventure in, my fitness and gear is frequently my only lifeline. My vest must, therefore, be as rugged as the landscape I traverse. No matter what the distance or how treacherous the terrain, I feel confident that the Legacy 3.0 will survive the journey with it’s robust build. Rewind to an early season adventure last summer, I returned with my shirt and jacket torn but my vest was completely unscathed. When I travel with the Legacy 3.0, I can focus on my footing and surroundings instead of on shielding my vest (and gear within). For me, these qualities make this vest the ideal choice for big adventures in backcountry.
Behind view of the UltrAspire Legacy 3.0 Race Vest.
Sizing:
One size fits most– and they mean it!
Additional Sizing Comments:
As a smaller female, I’m typically hesitant to purchase “one size fits all”. Many products of “one size” will, at worse, fit too loose and, at best, fit awkwardly. Impressively, this is not true of the Legacy 3.0 Race Vest. On me, it fits like it was made specially for my smaller frame. On the other hand, my husband, who is much larger than me, remarks that this same vest fits him like a glove too! It’s truly amazing the wide range of sizes this one vest can accommodate!
Comparison to Previous Models:
The UltrAspire Legacy 3.0 Race Vest has an updated wrap around for improved fit. The reservoir compartment now boasts the insulated UltrAcool sleeve to keep water cold during warm outings. Finally, the upgraded fabrics have durability, breathability, and comfort in mind. More durable, dual adjustable shoulder straps allow for you to run with heavier loads without the vest bouncing.
Comparison to Other Brands:
The Black Diamond Distance 8 is a similar sized adventure vest with durable material. However, I have found their product lacking in pockets and the fabric more abrasive. Salomon carries several vests similar in size too. Unfortunately, Salomon textiles, in my experience, don’t seem to stand the test of time, and the chafing can be unreal. Finally, both of these alternates are not one size fits most.
Durability:
Front view of the UltrAspire Legacy 3.0 Race Vest.
This vest has been with me on 300+ miles of adventures. Some of these outings were traditional trail runs, but most were big mountain outings. The vest scrapped up against rocks while scrambling, and was subjected to thick foliage while bushwhacking. It also carried my ice axe. Safe to say, I’ve put the UltrAspire Legacy 3.0 Race Vest to the test and it’s still like new, without even the slightest hint of fabric deterioration or a single tear.
Changes for the Next Model:
I’d like more color options (currently only available in black).
The True Test – Would You Recommend It?
Yes, I think the UltrAspire Legacy 3.0 Race Vest is an outstanding adventure and race vest that would be a wonderful addition to any athlete’s quiver, especially if they are rough on their gear in the mountains. This is also a handy vest in a household where a vest is shared between several athletes since this one size really does fit most!
Keeping it Honest – Did You Get This Gear for Free?
Full disclosure, I am sponsored by UltrAspire, but used their products well before I had a relationship with the brand. I do not get anything from the company for leaving a positive review. I received this vest for free as a prototype before it was released.
Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.
Team RunRunner Michael Norton after finishing the 2024 marathon.
Your go-to spot for all things Bank of America Chicago Marathon, one of the fastest Abbott World Marathon Majors, occurring each October in the United States of America.
1. Pre-Race Zoom Call
With Chicago coming up soon, we brought veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
We had a great drop-in Zoom call full of Chicago Marathon racing info and tips: Catch the replay here!
2. Chicago Marathon Race Intel
Chicago course map.
Date: Sunday, October 12, 2025
Location: Chicago, USA
Start: Grant Park
Finish: Grant Park
Course type: Loop; undeniably fast and flat!
Boston Qualifier: Yes
Elevation gain: 243 feet/ 74 meters
Elevation loss: 242 feet/ 73 meters
Temperature:
Average high : 64°F/ 17°C Average low: 46° F/ 7°C
Tips from Coaches
”Enjoy the final stretch down Columbus Drive. In any case, soak it all in!” – Coach Christina Mather
Chicago Marathon elevation map. PC: findmymarathon.com
3. Race Reports
Want even more intel on the marathon? Read some of the race reports from Team RunRun coaches:
Date: Saturday, October 11th Time: 9 am CST (Chicago local time) Location: Millennial Park, Cloud Gate “the Bean”
All paces are welcome and the more the merrier! Feel free to bring a friend, even if they’re not a Team RunRun athlete!
TRR Coach CJ Albertsonfinishing the 2024 Chicago Marathon in 7th overall and 1st American in a time of 2:08:17! PC: Michael Reaves/ Getty Images
5. Chicago Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Chicago race advice, here are some coaches to start with:
There’s lots of things that go into being a better trail runner: training, nutrition, sleep, strategy, and psychology are just a few. When it comes to physical training, running is, of course, the main focus, however cross training and strength training are also important tools in the trail-runner’s tool box.
A group of runners strength training.
As a coach, I believe that every runner, and especially trail runners, should incorporate some form of strength training. And the good news is that you don’t have to be a gym rat or lift super heavy in order to see results. In this article, I’ll go over the benefits of adding strength workouts into your trail running training.
3 Benefits of Strength Training for Trail Runners
1. Agility and multi-planar movements
While road running is primarily a forward motion, trail running often requires movement in multiple planes, recruiting muscles throughout your full body. Depending on the terrain and the distance, you may be making those moves suddenly and with quite a bit of force. Strength training prepares you to be able to make those moves well, without causing injury.
2. Durability and injury prevention
Beyond the obvious muscle strengthening, resistance training strengthens bones by building density. Strength training can also help correct imbalances that can otherwise lead to injury. Being more durable and avoiding injury allows you to train consistently, and consistency is one of the more important tools in becoming a better runner.
3. Upper body strength
While most runners tend to think of run-specific strength training as lower body-focused, trail runners can also benefit from upper body strength. This helps when using poles on the run, carrying hydration packs and bottles, and especially when scrambling or climbing is involved. Upper body strength can also protect you from injuries when the almost-inevitable fall happens.
Concerns of Trail Runners: “I don’t want to bulk up”
Trail runners on an easy run.
One of the biggest concerns for runners, and especially female runners, is that strength training will make them bulk up. This is typically not the case. Firstly, in order to bulk up you need to intentionally eat enough calories. I can speak to this personally as I am also a rugby player, and in rugby season I need to eat a meal every 2-3 hours while awake to get enough calories to maintain weight and muscle mass. When your training is focused on running, it’s hard to maintain that kind of calorie surplus. Bulking also requires a focus on frequent strength training sessions, much more than the recommended 2-3 a week for runners. By continuing to run as normal, alongside a few strength training sessions weekly, you’ll avoid bulking up.
While you don’t want such a large calorie surplus that you bulk, there is the concern of having enough energy to do both lifting and running. This can include making sure you get enough calories to fuel extra workouts, avoiding the heavy legged feeling when lifting and running, and just generally fitting lifting and running into all the things you do. I will address the timing of lifting below, but, in general, you’ll need to plan your workouts well to balance the demands of lifting and running. You also may need to have cycles where you focus more on lifting, then others where you back off and focus more on running to keep that balance.
Timing
As with any kind of training, there is the ideal, and then there is the reality of how you can fit things in based on real life. The suggestions I offer on timing are just that, suggestions. Getting in some lifting with a less than ideal schedule is always better than not lifting at all.
For starters, you want there to be a time separation between running and lifting. This helps you recover between sessions, and makes sure you’re not taxing all of your body’s systems all at once. Especially on your speed or long run days, you shouldn’t lift before you run. I like to keep the hard days hard and the easy days easy; if you do a speed session in the morning, fitting in a strength session in the afternoon or evening is ideal, leaving another day open for easier training or recovery. If you run in the evening, you can always lift the morning after a hard workout.
You don’t need to do focused 30-60 minute sessions in the gym in order to get the benefits of strength training either. 5-10-minute strength training “snacks” after runs can still offer similar benefits. Some of my clients like to do a hybrid: one longer gym session a week, coupled with some shorter bodyweight exercises on other days. Again, the idea is to not let perfect be the enemy of good.
Tapering Strength Training
Just as with your running, you’ll want to taper your strength training before races. I usually don’t assign athletes strength work the week of a race, and for goal races we might remove or lighten strength training a few weeks beforehand. On step-down/ recovery weeks for running, I also prescribe lighter strength training, or maybe just some mobility, to give the body a chance to recover fully. And then after races, I find it’s sometimes good to mix in some light strength training before you’re back to running, but this is by no means a necessity.
Trail runners doing bodyweight strength training.
Final Thoughts on Strength Training for Trail Runners
To summarize, strength training can provide many benefits to trail runners which they can’t get from simply adding more miles. Effective strength training doesn’t require a gym membership or a large time commitment; there are flexible ways to build it into your current training schedule. And, as always, listen to your body, and remember that any strength training is better than none!
Sample Strength Training Plans
I’ve included two sample plans at the end of the article. One is a focused gym session plan, the other is a daily bodyweight plan. It’s a place to start, but if you’re serious about doing strength to improve your trail running, it’s a good idea to meet with a strength coach, or at least a coach with strength training experience who can help get you set up with a plan tailored to your needs. (And don’t forget to tell your run coach if you’re planning to add in or change strength training. It’s normal for your body to feel more sore or tired at first while it adjusts to the change.)
Gym Sessions
A runner doing squats in the gym.
Day 1: Runners Legs
Do 2-3 sets of 5-10 reps of each of the following exercises:
You should use a weight where you can move fairly explosively, if you get to a rep where you are struggling and moving slowly you are done with that set.
Session 2: Plyometrics
Pick 3-5 of the following exercises, and do 3 sets of 10 reps of each:
Achilles Twists: No video for this, but you raise yourself up on your toes, rotate out so the outside of your foot is touching the ground, slowly rock back so your heel is on the ground, and rotate in so the inside of your foot is on the ground.
Core Workout: Complete 30 reps (15 per side) of each of the following:
Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.
Your go-to spot for all things Berlin Marathon, one of the fastest Abbott World Marathon Majors, occurring each September in Germany.
1. Pre-Race Zoom Call
With the Berlin Marathon coming up soon, we’re bringing Berlin veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
We had a great drop-in Zoom call full of Berlin Marathon racing insights, information, and tips.
Start: Straße des 17, between the Brandenburg Gate and the “Kleiner Stern”
Finish: Straße des 17, just after the Brandenburg Gate
Course type: Loop; undeniably fast and flat!
Berlin Marathon course map.
Boston Qualifier: Yes
Elevation gain: 241 feet/ 73 meters
Elevation loss: 260 feet/ 79 meters
Berlin Marathon elevation map.
Temperature:
Average high : 63°F/ 17°C Average low: 47° F/ 8°C
Tips from Coaches:
“Like most Majors, it’s a crowded race. Unlike many Majors, they don’t do a great job of enforcing waves/corrals. For that reason, you’ll want to manage expectations for the first couple of miles. Take it easy, stay calm and know that things will ‘settle in’ after the first 5k or so.” – Coach Nicole Thome
”There is a decent walk from the gate to the start corral, so allow for plenty of time!” – Coach Heather Gutekunst
”Remember, the Berlin Marathon paints a blue line on the road to mark the tangents (the shortest possible route) of the course, so follow that for an “easier” route!” – Coach Vivian Vassall
”You’ll feel the urge to pick up the pace as soon as the Brandenburg Gate comes into your view (and you’ll notice other runners doing so), but know that the actual finish line is 400m past the gate!” – Coach Vivian Vassall
3. Race Reports
Want even more intel on the Berlin Marathon? Read some of the race reports from Team RunRun coaches:
Eliud Kipchoge winning with a new World Record at the 2022 BMW Berlin Marathon! PC: SCC Events
4. Shakeout Run
Date: TBD Time: TBD Location: TBD
All paces are welcome and the more the merrier! Feel free to bring a friend, even if they’re not a Team RunRun athlete!
5. Berlin Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. For Berlin Marathon-specific advice, here are some coaches to start with:
How the ActivityTracker app can help runners stay consistent and connected to their goals.
ActivityTracker app screen on an Apple Watch.
We are surrounded by distractions in our day-to-day life that can push fitness goals to the wayside: that’s where the ActivityTracker app comes in! Your personal accountability partner in your pocket, ActivityTracker helps you stay consistent and progressing towards your goals. Here’s how:
1. Real-Time Feedback
ActivityTracker uses your phone or Apple Watch to monitor your steps, distance, active minutes, and heart rate. The real-time feedback from the app can be particularly useful for those just starting out to understand their movement habits. Similarly for coaches, the app allows them to see a wide variety of their athletes’ metrics.
2. Visualizing Progress
Let’s be honest, tracking your progress over time can be motivating. Daily and weekly charts, monthly mileage goals, and habit streaks make fitness more tangible and rewarding. The ActivityTracker app is very user friendly, with a clean interface that makes tracking activities a breeze–even for those who are not very tech savvy!
3. Goal Setting and Accountability
You can set a variety of daily and weekly goals: steps, calorie targets, distance covered, and more. ActivityTracker also offers reminders to help you stay active. Personally, I think this feature is awesome–especially for those who are tied to a desk for work–prompting you to get up and move in order to stay on track with your goals.
Screenshots from the ActivityTracker app.
4. Workout Tracking
As the name “activity tracker” implies, you’re able to log your walks, runs, hikes, and bike rides with ease. The app seamlessly integrates with Apple Health and Apple Watch, as well as providing its own in-app tracking feature to collect workout data and log your fitness.
5. Injury Prevention Through ActivityTracker Trends
One of the most beneficial parts of the ActivityTracker app is the ability to see your trend data. By evaluating your workout history and trends, you can get a look at whether you might be under or overtraining. For example, you might notice a link between days you strength train and days you don’t hit your step count or distance goals. Or perhaps you see that after a rest day, your daily step count is through the roof!
Not only do you see activity patterns for the past few days and weeks, the app gives you trends over months and years! If you develop an injury, you can easily look back through your workouts and activity trends for the past weeks and months prior, allowing you to identify potential contributing factors. This may include jumps in weekly mileage or step count, additional training sessions, intensity increases, and more.
In addition, the historical trend data is also great for those who want to see their progress, providing a visual representation of where you started and how far you’ve come.
ActivityTracker App: Final Thoughts
To summarize, the ActivityTracker app isn’t about being perfect—it’s about being present. It helps you stay engaged and motivated with your goals, and build momentum one day at a time. Whether you’re a casual walker or an avid runner, using the activity tracker could be the smartest way to stay in motion and keep the motivation to continue chasing big goals!
Jake Eckberg is a coach with Team RunRun based in Pittsburgh, Pennsylvania. He helps runners of all levels train for distances from the 5K to ultra marathon distances, through the pillars of consistency, growth, mental toughness, injury prevention, and recovery.
Understanding cross country, and how to best support a young runner.
So, your high schooler just signed up for cross country, and now you’re wondering what that even means? Or maybe you know what cross country is and you’re questioning why anyone would ever choose to participate in this sport? Well, you’ve landed in the right place. In this guide, I’m going to share everything a parent needs to know to be supportive of their athlete, alongside why I think this sport is transformative for a high schooler’s growth and character development. (Note, for brevity’s sake I’ve used “high schooler”, but this could easily be replaced with “middle schooler”.)
San Marcos High School girls’ cross country team‘s pre-race huddle.
How to Best Care for Your Young Runner
Top 4 things to know about your young cross country runner:
1. They are going to be HUNGRY!
They are going to be HUNGRY. Parents, be ready to increase your grocery budget, because a cross country runner needs to be fed a lot! Especially a high school runner, as they are exercising more than they have in the past, and at the same time their bodies are growing and continuing to develop.
Eating enough to fuel the work they are doing is more important than what they are eating.That said, well balanced meals are best with plenty of protein, fats, and lots of carbs.
Snacks! Things like granola bars, protein bars, bananas, peanut butter crackers, apples, etc, are easy for your athlete to take with them to school. Let them snack throughout the day in addition to eating their breakfast, lunch, and dinner. A well-fueled athlete is a healthy and happy athlete.
Timing is important here too. A big meal immediately before a workout or race is not ideal, but having a meal 2-3 hours before is a great idea. Then, a lighter, carbohydrate-based snack closer to their workout or race helps to keep their energy up. After a run, it is important to have a high protein snack within 30 minutes (if possible) to kickstart the recovery process.
Young athletes running a hot cross country race.
2. They are going to be SWEATY.
Even though cross country is a fall sport, expect the cross country season to still be a hot season! Especially if your athlete is running through the summer.
Laundry! Parents, prepare to have the washer and dryer running more often this fall! If they don’t already, be sure to teach those teens to take care of their own laundry (you’ll thank me for this later).
Hydrating with electrolytes to replenish sweat losses. I require my high school athlete to bring a 30oz water bottle with them to school and practice. They should be filling that bottle multiple times a day as they stay hydrated. In addition to water, purchase some electrolyte drink mixes or tablets to help them replenish what they’ve lost at practice. You can find some helpful suggestions in “Electrolytes for Runners“.
3. They are going to be TIRED.
Sleep is the number one recovery tool any runner needs to master–easier said than done in high school! Encourage them to be diligent about completing their homework with enough time to wind down and relax before bed. Underscore the importance of sleep–ideally 8-10 hours per night–for performance and injury free running.
4. They are going to be SORE, especially at first!
Being able to distinguish soreness from injury is an important skill to develop. Here is a general rule of thumb that I share with my team: if the feeling is bilateral (both sides of the body) it is likely soreness, but if it is unilateral (one side of the body) it could be an indicator of something worse.
Notes on running shoes for your young runner:
Proper, quality footwear for daily training can reduce the likelihood of young runners developing injuries. I would suggest going to a local run specialty store and getting fitted for a shoe. If there is not a store near you, purchasing shoes from runningwarehouse.com is a great option. Be sure to look for a road running daily trainer (yep, even if they’re running on grass), and replace every 300-400 miles, or approximately every 3 months. When one of my athletes complains of lower leg or foot pain, the first question I ask them is how old are your shoes: old shoes are often a major contributing factor.
Specific racing shoes are not a requirement but they can be fun! Depending on the courses that your runner will compete on, purchasing cross country spikes or flats might be appropriate: ask their coach for recommendations. Racing shoes should be used only for racing or a few key workouts; a supportive daily trainer is still a must-have.
High school runners during a muddy cross country race.
Back to the Basics: Cross Country 101
Now that we’ve gotten the critical information out there, let’s dive into the sport of cross country more deeply. Afterall, understanding your child’s sport is crucial to being able to connect with and support them best.
What is Cross Country?
Cross country is an endurance running sport where teams compete on courses that have varied terrain: grass, dirt, asphalt, gravel, uphill, downhill, and more. For high school cross country, courses are typically 5 kilometers or 3 miles long, while in middle school, athletes run shorter distances, such as 1 mile or 2 kilometers.
Scoring Cross Country as a Team Sport
San Marcos High School girls’ cross country team.
Compared to other forms of distance running, cross country is the closest to a team sport. Generally, a scoring cross country team consists of the team’s first 7 finishers in a given race. The overall finishing places of the top 5 athletes on a team are added up to total the team’s score. The team with the lowest score wins. Athletes finishing 6th and 7th for their team can be thought of as the defense. They add to another team’s score by finishing in front of a runner in their top 5 and are scored in the case of a tie. Athletes who finish 8th and up for their team do not factor in the scoring for that race, even if they finish in front of another team’s 5th runner, and their place will be skipped in the scoring.
Cross Country Conversations with Your Athlete
Every cross country course is different, so when having a conversation with your runner about their race it’s best to ask them open-ended questions like, “how did you feel?”, and “what were you thinking about in the last mile?”. Far too often, athletes get asked, “what was your time?” and that information isn’t really relevant to their performance in a cross country race. And don’t worry, if they ran a personal best time they will let you know without being asked!
Benefits of Cross Country for Young Runners
Inclusivity
I have seen it time and again, students who don’t feel they “fit in” in other sports find their way to cross country and have a transformative experience. Cross country is inherently inclusive as, unlike the majority of other sports, it is often a “no-cuts” sport. All are welcome to join regardless of ability, and all have the opportunity to work hard and improve their running.
Resilience
San Marcos High School boys’ cross country team.
It takes discipline to show up to practice each day with a positive attitude and continue to do a difficult thing.
Athletes develop an ability to recover from difficult practices and still choose to come back the next day.
They are resilient in unity and togetherness, challenging one another to accomplish more as a team than they could alone. The team bonding that happens naturally amazes me every year. Cross country runners make friends for life.
Integrity
Oftentimes, the coach isn’t able to follow each athlete on every run. That is where integrity comes in: choosing to complete the prescribed run without cutting corners, the core routine, strides, stretching, etc. Former cross country runners are some of the most trustworthy people I know: they follow through on their commitments, and hold themselves to a high standard.
Socializing
Cross country is a very social sport. Easy running makes up the majority of a cross country runner’s training, often described by coaches as a “conversational” pace. Put simply, we are encouraging your kids to talk with each other! They have 30-90 minutes of uninterrupted time with their friends, and without their phones in their hands, to talk to each other, ask questions, and tell each other stories. There’s a reason run clubs have become so popular among adults; the cross country team at your local high school already figured that out years ago!
Benefits of Cross Country for Parents
It’s cheap, far cheaper than other sports!
The only equipment needed are high quality running shoes, a watch to time workouts, and a water bottle. Sure, there are other “nice to have” items like specialty running shorts, hats, socks, and those cool looking multi-colored sunglasses. But the basic necessities to participate in cross country are few.
Shared experiences with your child
Your child participating in cross country gives you a great opportunity to step out of your comfort zone, learn about a new sport, and quite frankly get some exercise chasing them around a course to cheer them on. I invite you to buy in. Just as you would like your athlete to be all in on their training and connecting with their teammates, choose to be all in as a parent. Host a team dinner, provide some post-meet snacks, cheer the team on at their meets. The athletes and the coaches will truly appreciate it!
For those without a school cross country team, or young runners looking for alternate training and racing opportunities, check out this list for cross country clubs across the US.
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.
How to save time and distance in races by understanding tangents.
Team RunRun athlete running the tangents at the Chicago Marathon.
Are you Adding Unnecessary Distance (and Time) to your Races?
Ever crossed the finish line of a marathon only to realize your watch reads 26.6 miles instead of 26.2? That extra 0.4 miles might not look like much on paper, but on race day, it can mean minutes tacked onto your time. And if you’re chasing a personal best—or even a Boston-qualifying standard—every second counts.
GPS errors aside, that extra distance often comes down to not running the most efficient line. Maybe you’ve heard the phrase “run the tangents” but didn’t know exactly what it meant: read on, you’re about to learn!
What Does it Mean to Run the Tangents?
Running the tangents simply means following the shortest possible path around a course, especially when it curves or turns. It’s all about minimizing unnecessary distance by taking the most direct line from Point A to Point B, such as the start line to the finish line of a race.
While it sounds simple, it’s something many runners overlook in the excitement of race day—and it can cost them.
Courses are measured along the shortest possible route. That means weaving wide around corners adds distance—just like running around the outside of a track lane instead of staying in lane one.
Think of a road that curves to the left. If you stay on the outside edge of the bend, you’re running farther than someone hugging the inside. Multiply that by dozens of turns over the length of a half or full marathon, and you might run an extra quarter to half of a mile. That’s free distance—and time—you’re giving away.
How to Run the Tangents
Running the tangents doesn’t mean cutting corners or breaking course rules. It means staying mindful and strategic as you move through the course from the start to finish. And for those wondering, it is a perfectly acceptable strategy that the pros harness in every race, and you should too!
Here are a few ways to improve:
In training:
Practice running efficient lines. On your long runs or routes with curves, get used to spotting and running the straightest line possible. Make it second nature.
Before the race:
Study the course map. Identify turns, loops, or sections where you might need to adjust your line.
On race day:
Look ahead. Don’t just react to a curve once you’re in it. Keep your eyes forward so you can anticipate and run the cleanest line.
Avoid drifting with the pack. Runners often spread out and take wide turns—don’t blindly follow.
Chicago Marathon course map.
Go Faster, not Further!
The good news is that running the tangents doesn’t require more fitness or effort—just a little awareness. And that bit of additional awareness can be the difference between almost hitting your goal and crushing it.
Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!
This is part 4 of a multipart blog series about one Team RunRunner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1, part 2, and part 3.
Beyond Me: Running for the Bladder Cancer Advocacy Network (BCAN)
Vincent running the Rocky 50 ultramarathon.
Throughout my cancer journey, the Bladder Cancer Advocacy Network (BCAN) has been a great resource; in particular, their message boards allowed me to connect with other bladder cancer patients and receive valuable advice. As I learned and gained experience, I tried my best to help others facing a new cancer diagnosis too. I made strong connections with patients through BCAN’s resources, some of whom have become real and meaningful friends. So before the race, I contacted the team at BCAN to set up a “DIY fundraising page”, which I began sharing with friends and family.
While I was thankful to see donations come in before the race, this also made me nervous. I wanted to do my part and finish this race—not just to support BCAN, but to achieve this crazy bucket list goal for myself, and to show my family and children what determination and strength look like. In many ways, the cancer community felt a lot like the ultrarunning community, where friendships and strong bonds formed quickly.
The Final Three Miles: Snakes, Surprises, Strength
With three miles to go, my wife and I reached a stretch of flat, open trail from where we could hear music from the finish area. I could not believe it. “Am I really going to do this?” I thought. I was ecstatic, though also delirious.
It was fully dark now. My wife kept the pace while my eyes stayed fixed on the reflective strips on the back of her running shoes, lit by my headlamp. At one point, my focus glued to her feet moving down the trail, I saw her step on something. “A snake!” I yelled. She looked back, before marching on as if this was normal. Still delirious, I later told her that she had stepped on a venomous copperhead. In hindsight, this felt symbolic—my wife leading me through a dark forest, stepping on threats, driving me to the ER, holding my hand as I woke from a surgery that carried, on average, a 10 percent mortality rate. Together, my wife and I have shared this cancer-filled ultramarathon, and the end wasn’t in sight yet. We kept pushing forward.
Amazingly, we passed at least eight runners in the last three miles, each one a source of energy and motivation to keep going. Many were much younger than me, a 51-year old man holding on tightly; I felt both surprised and proud. The finish line was in sight. This was it, the last part. “Holy shit, we are going to do it!” I thought. As we neared the finish line, despite my delirium and exhaustion, I raised my hand, and my wife high-fived me. It was 9:00 pm and, despite the fact that I was among the final finishers, music was blaring, people were cheering, and the finish line vibes were high!
Vincent’s Rocky 50 ultramarathon finisher medal.
I Am An Ultramarathoner! (…and my body knows it!)
I crossed the finish line and high-fived the race director. Humorously, a kind volunteer reminded me to stop my watch: the Strava gods rejoiced! I was presented with a Rocky 50 finisher medal and put it around my neck. I just could not believe it: I had finished, I was an ultramarathoner. Then, with all the energy I could muster, I walked to our crew blanket and collapsed.
My wife, a superhero, packed our rental car with coolers, food, and race supplies as I laid on the ground totally exhausted. We picked up our drop bags and drove back to the hotel. Getting out of the car and limping to our hotel room felt like another ultramarathon, this one rewarded with a long, hot bath.
Post Race Reflections
That night, in the bathtub, I thought about the day’s events. I thought about the last four years of this difficult journey. I was filled with gratitude for my wife, the rock of our family, who kept me going. She made sure dinners were ready while I recovered from chemo, surgery, the difficult treatments, and the side effects of cancer.
The phrase “run the mile that you are in” became a deep understanding. Beyond what I had done during the race, it was what I had done through my entire cancer journey. It was what my wife was doing every day, coping with the constant stress of this horrible disease. It was what all my cancer friends were doing. Despite tough and awful situations, each of us was running the mile we were in: that was all any of us can do when facing seemingly impossible challenges. Over time, the miles–literally and metaphorically–carve a path through the dark forest of doubt and hopelessness. Tears ran down my face as I lay in the tub with sore and bleeding legs, this deep understanding washing over me.
Waffles at the hotel post race.
Our Cancer-Filled Ultramarathon
On Sunday, waiting for our flight back to D.C., I wrote a race report thanking everyone who donated to my Bladder Cancer Advocacy Network fundraiser. I was incredibly grateful for both their donations to BCAN, and the encouragement and belief they showed me. When the race seemed impossible, I persevered through the heat, pain, and endless miles to reach the finish line, fueled by their support.
I was also very thankful for this new ultrarunning community I found. From the aid station crews who encouraged me and opened my Skratch electrolyte packets when my fingers were too swollen, to Chris’s kindness in traveling to Huntsville to meet a stranger and race with him, and of course, my wife, who paced me. I know I would not have finished if she had not been there.
Final Thoughts and Transferable Takeaways
As I get ready for my next surgery and the continuation of my cancer-filled ultramarathon, I will remember this mantra. I will remember the support from the ultramarathon community and the Bladder Cancer Advocacy Network. And I suggest that when things get hard, when they feel impossible and you cannot take another step, you do your best, put one foot in front of the other, and run the mile you are in.
About Vincent
Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here.
This is part 3 of a multipart blog series about one Team RunRunner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1 and part 2.
The physical startline of Vincent’s cancer-filled ultramarathon at the Rocky 50. PC: Let’s Wander Photography
The First Lap: A Challenge From Step One
Right from the start, this race was hard. My training leading up to the Rocky 50 had been entirely on the flat streets of Washington, D.C., and I had almost no trail running experience. Running with Chris the first five miles was invaluable. He taught me the power hike method for hills that I had read about, but never practiced.
Immediately, the hills took their toll, as did the heat. As a total newcomer to trail running, the most challenging part was the uneven ground and the tree roots. Oh, the tree roots. The Rocky Raccoon races are known for large pine tree roots on the trail: traps for tired runners. About 10 miles in, I tripped on a root and landed hard. The wind was knocked out of me. “Holy shit,” I thought. “Ok, my first fall.” I told myself iIt was part of the race, and then got up, brushed myself off, and started running again. It must have looked bad because runners around me stopped to check on me. “I’m good!” I yelled, stunned but not hurt.
Blood, Sweat, and Pee
Later in loop one, I stopped to pee and saw I was already peeing blood. It was a lot—my urine was dark red and thick. This blood was not from running; it began before the race: a sign that the cancer had spread to my kidneys. This, plus my abbreviated training build to this race, made understanding my fluid losses and hydration needs impossible. My right kidney ached: my cancer-filled ultramarathon continued. That was the area surgeons would soon inspect, and then possibly remove. I put thoughts of cancer aside and kept running.
Runner navigating lots of tree roots on the Rocky 50 ultramarathon course.
At the end of the first loop, I had run 16.7 miles. In training, 16 miles was normal for me. I had been running about 50 miles per week. But this was different. The heat, hills, and uneven ground left me completely exhausted. “Oh fuck,” I thought. Finishing felt impossible after that first lap. I had promised myself I would not quit. I would push myself as far as possible, no matter what.
Before the race, Chris, who seemed worried he had gotten me into a dangerous situation, said, “Hey man, if you feel like you are hurting yourself, it’s just not worth it.” With my cancer history and new diagnosis, I knew today was my only chance. My future was uncertain, so I would push hard. I thought, “Hell, to die during an ultra would be more badass than dying on fentanyl in a hospital bed.” I smiled at Chris and said, “I think I am ready to do hard things.” Chris smiled nervously back. Two more 16.7-mile loops to go.
Lap Two: “Run the Mile You Are In”
Lap two was brutal. I had told my coach I wanted to suffer, and there’s no doubt my wish was granted! Despite refilling my ice bandana at each aid station, the Texas heat meant it quickly became a wet rag. I fell two more times, each time so suddenly and hard I did not even catch myself. One moment I was running, the next I was on the ground.
I chose not to show my mileage on my running watch; ultramarathon math would not help me right now! I feared that constantly seeing how much distance was left—like 40, 30, or 20 miles to go—would make me lose the mental battle, which I knew was key to staying in the race.
On the flight to Texas, I listened to an ultrarunning audiobook. The author warned about the dangers of ultrarunning math, instead advising runners to simply “run the mile that you are in.” Thinking about running another 30 miles could have broken me easily. During the second lap, this advice came to mind and became my race mantra. I felt a large blister on my right foot from sand in my shoe, but I was too tired to stop and empty it. “Run the mile that you are in,” I thought. My quad muscles began to shake with intense pain. For a moment, I thought, “How can I keep going for another 30 miles?” The mantra returned: “Run the mile you are in.”
Cancer, Caution, and Crew Stations
By the end of the second lap, I reached my crew station where my wife had my race vest ready and waiting. She had packed it with gels, trail mix, salt tablets, and hydration powder for my final lap. The first two laps were so hot that I had opted to run with a belt instead of a vest.
As I approached, my wife immediately saw I was in trouble. Due to cancer treatments, I had lost the ability to sweat and control my body temperature. For me, 83 degrees Fahrenheit felt like 120! I walked up to the five-gallon ice bucket my wife had also prepared, and put my arms in the ice water, trying to recover from near heat stroke. Chris was there and decided to stop after two laps and about 55 miles, since his main race, the Umstead 100, was coming up. Wisely, he did not want to hurt his performance.
Rocky 50 ultramarathon aid station.
I was a zombie. Chris talked to me and gave advice, but I do not think I heard anything he said. I struggled to stand. From what I had read about ultras, I knew sitting down was not a good idea. Finishing the second lap meant I had officially run an ultramarathon–beyond the 26.2 mile (42K) marathon distance. But my goal was 50 miles, not 33.4.
As if Rocky 50 wasn’t already challenging enough, then the nausea hit. I removed a handful of gels from my vest, knowing that if I ate one more, I would throw up. From then on, I would only drink water. I managed to give Chris what might have looked like a smile, unable to speak, and a fist bump on my way out.
Rocky 50 race bibs: “43” for Vincent, “pacer” for his wife.
The Final Lap
The third lap started. I had no idea how I would get through the next 16.7 miles. As we began, some of the 50K finishers clapped as I went back on the course. Race rules allowed a pacer for the last lap, and my wife joined me—she was my savior. She did the ultramarathon math for me and tried her best to keep me moving at a pace to finish. Before the race, our plan was for me to speed up on the last lap, maybe run a 9:30-minute mile. Now in real time, the thought of running that fast would have been funny if I was not so scared. My wife ran far ahead, then looked back to see me limping. “Oh man, I am in trouble,” I thought.
At one point, I sat to tie my shoe. An abdominal muscle cramped so badly the pain was unbearable. I screamed, surprising myself. My wife looked at me, very worried, but I got up and kept going. She knew the plan: keep me moving no matter what. “Run the mile that you are in,” I thought again.
It’s Me Against the Clock
Near the end of the last lap, with four miles to go, I started to believe I could finish this cancer-filled ultramarathon. But I did not want to get too confident. If my pace slowed or I fell again, I could miss the cutoff time. As we walked up a steep hill, my wife checked her watch. She turned to me and said, “Okay, we need to pick it up now.” Her tone scared me, though not as much as the thought of a DNF (did not finish). I had come so far, endured so much: it was now or never.
I dug deep, trying my best to keep up with my wife. She was jogging at a slow 12-minute mile pace, but for me, it felt like a sprint. My legs were completely raw, and both my feet were bleeding. But for a moment, the thought of crossing that finish line gave me goosebumps. Despite the pain, I felt a fleeting giddiness. I smiled through this new kind of pain.
About Vincent
Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here.
Part 4 of My Cancer-Filled Ultramarathon will be released soon.
This is part 2 of a multipart blog series about one Team Runner’s, Vincent Rossi, cancer-filled ultramarathon. Catch up on part 1 here.
Vincent Rossi (white shirt) beginning the Rocky 50.
An Unexpected Turn
Only two weeks after my Philadelphia Marathon finish, and already planning to run 50 miles, I received unexpected news from a medical test. The result read: “Suspicious for high-grade urothelial carcinoma.” Despite being used to cancer stress by now, I felt awful. Surgery to check my kidneys for cancer was quickly scheduled.
This was a major setback, but after several dark days, I decided to rally. I texted my TRR Coach, Brant Stachel, to explain the situation, but mostly to ask how soon I could realistically attempt to finish an ultramarathon. He said I needed at least 12 weeks of specific, more intense training, the high [injury] risk, high reward type. I started training right away.
My original goal had been to complete the Crested Butte Ultra 50 mile in Colorado; a race taking place in September of 2025. However, with surgery on the horizon, I needed a race sooner, much sooner.
From Reddit to Rocky 50
Waiting until after the kidney surgery, or ureteroscopy, was not an option because I knew how fast things could get worse depending on the results. At that time, I had a false diagnosis of Stage 4 colorectal cancer, later found to be a return of my bladder cancer in the kidneys.
So, on impulse, I posted on the r/ultramarathon subreddit for help finding a suitable race. I wrote about my cancer’s return and my ultramarathon goal. As a first time poster, albeit a long-time consumer, I was surprised my Reddit post received the attention it did. Soon, I had over 100 responses from Redditors suggesting races across the U.S. and worldwide. I was amazed by the supportive messages, including several Redditors offering to race or pace with me. After reading many ultra stories, I thought, “This community is amazing.” A Redditor in San Antonio, Texas, recommended the Rocky 50-mile race taking place in Texas in February, 2025.
Rocky 50 course map.
Rocky 50: The Build-Up
My new Redditor friend, Chris from San Antonio, offered to do the race with me. “LFG go!” I replied on the r/ultramarathon thread. The plan was set for my cancer-filled ultramarathon: I would race the Rocky 50.
Rocky 50 was a course good for beginners: non-technical and, by trail running standards, pretty flat with only ~2,700 feet of elevation gain and equal loss. The course consisted of three identical 16.7-mile loops around a large lake in Huntsville, Texas, with a time cutoff of 14 hours and 30 minutes. My wife would crew me on every loop. I had no prior trail running, or trail aid station, experience, so frequent access to her crew station would be very helpful.
Past weather data for February in Huntsville predicted temperatures between 40-50 degrees Fahrenheit: perfect, I thought. My cancer treatments have made me very sensitive to heat, thus the cooler weather was a big reason I chose this event. Unfortunately, as the race date got closer, bad news came; weather reports predicted 83 degrees! I remembered running the Georgetown Half Marathon in 75-degree weather a few months before and almost passing out at the finish. “How can I run in 83-degree weather?” I thought. “And run 50 miles?!” All I could do was hope and pray that the weather would change at the last minute, but, alas, the forecasts held.
Chris texted that with this unusual heat, I might want to find another race. But my plane tickets were bought, hotel rooms booked, and the course researched. For me, this race was happening. With my surgery date scheduled, there was no Plan B. 83-degree temperatures or not, Rocky 50 was my race.
Vincent’s Rocky 50 drop bags.
Rocky 50: Race Day!
Fast forward to February 8th and race day was here! Having flown into San Antonio the day before, my wife and I prepared as well as we could within the confines of our hotel room. We carefully packed drop bags with gels, salt tablets, ice packs, ginger chews for nausea, and body lube. Early on race morning, we dropped these bags at the three aid stations and headed to the start.
It was 6:30 am and the temperature was already 73 degrees! My brow was sweating simply standing around, well before the race began. As we set up a small beach blanket, a cooler with ice, and a folding chair for my wife, I met Chris for the first time. We shook hands and introduced ourselves face-to-face. It was good to meet him. He was friendly and had gone to the effort of driving four hours from his home to the race venue. Through calls and texts, I knew Chris had been preparing. Now, in person, he gave me some last minute advice. “You ran a 4:18 marathon. You can finish this race,” Chris said. I was not so sure. The heat was already affecting me, and, as a result, I was very nervous.
About Vincent
Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here.
Part 3 of My Cancer-Filled Ultramarathon will be released soon.
6 weeks, 1 self-experiment, 0 planned rest days—here’s what happened.
As a coach, I believe in prescribing rest days. Adaptation happens during rest. Your body needs a break and you come back stronger. I believe this. However, when Team RunRun Editor-in-Chief, Ruby Wyles, asked me to write a piece on rest days, I got a facetious smirk on my face and decided to do some self-experimentation. I’m an ultrarunner so, of course, I’m going to push the limits and reevaluate beliefs of what is possible and what is best.
What would happen if I just didn’t have any rest days? How would my body feel? Would I get stronger and faster, or would I break down? How long would it take me to adapt? I’m not training for any specific race or adventure right now, so let’s just have fun and see. I mean, I love running and moving. It sounded amazing to do it every day.
Sample training plan with rest days removed.
Disclaimer: This is an experiment of one. I do not encourage my athletes to do this. I give them rest days. At least one if not two per week. I also give them two or three rest days after peak training efforts (e.g. a 50 miler while training for a 100 miler). I’m just having fun here, seeing what happens and reporting back.
Setting Up the “No Days Off” Experiment
I’m more a “send it and see what happens” type of athlete, but for this I thought I should have some expectations set up. This is what my brainstorm sheet of paper says:
Take a rest day when you need it but make it floating (i.e. not having a set rest day or structure to when to take one).
You don’t need to run every day. Cross training works too.
Give yourself some time to adapt to the experiment.
Do this for 6 weeks and reevaluate.
How are you going to measure your success or adaptation?
Sign up for a race?
Strava segment over and over again?
Personal narrative?
TRR Coach Ryan Williams running on trails.
No Days Off: Weeks 1 & 2
I stretched myself during this time. Week 1 started with four days in a row of running, and just having a floating rest day based on how I was feeling. I felt like this really gave me a lot of control. Previously, I’ve had rest days where I am beat up and need it, but I’ve also had days where I felt like I could go back out there.
During these first two weeks, I had a particularly challenging back-to-back weekend of running but, surprisingly, on Monday I felt great! So, I got back out there again and pushed the rest day to Tuesday. That said, I did notice during this block that I was feeling really tired. I needed more sleep than usual, but mentally I was always ready to get out and run. I also didn’t notice a big change in my need to fuel. My legs were tired, but I just kept that floating rest day every four to five days. It didn’t feel sustainable right away, but it was fine for the purpose of this experiment. And we’re just getting started, right? No need to be concerned. Onwards and upwards!
No Days Off: Weeks 3 & 4
Bring on the bike; active recovery here we go! Introducing mountain biking, riding the indoor bike trainer, and road cycling has been a game changer for me. If my legs are tired, cycling helps flush out whatever fatigue is there so I can show up stronger for running the next day. Basically, on active recovery days, I’m just doing whatever I feel like that day.
Over the past ten days, I’ve mixed in trail and road running with indoor and road cycling, mountain biking, uphill treadmill hikes and runs, fatiguing hill repeats, easy aerobic days, tempo runs and more! I feel like Courtney Dauwalter out there (other than the massive talent differential between us) because I’m just doing what I feel like in the moment, whatever brings me joy. It feels really freeing and I’m moving for at least an hour every day. Now my body is craving it.
The one rest day I tried to take in this block did not start off so well. I felt super tired and irritable. I’ll admit, I could resist going out in the afternoon to reset, and afterwards my energy came flooding back. During this period, I certainly wasn’t getting as much sleep as I’d like–or is optimal–( I also have a three-year-old daughter so…) but when I hit the pillow, I am out hard. Nutrition wise, I ate a lot, but it felt appropriate for the work I put in. Overall, my legs were a bit tired, but they also just felt so strong at the same time.
No Days Off: Weeks 5 & 6
I decided to do a longer, adventure run on a local trail loop as a pseudo test: the Reservoir Run Test, and I didn’t plan a rest day leading up to it. I was coming to the end of my experiment, so I thought I’d simply throw it in the mix and see what happened. However, if I felt that I needed to rest beforehand, I’d do it, but otherwise the plan was to just cruise right into it.
TRR Coach Ryan Williams running the reservoir loop.
At this point, I was still floating rest days while mixing in cross training and other forms of active recovery. On average, I was probably going six days straight without a break. Unfortunately, I began to question whether I could trust myself with rest. Afterall, I’m an ultrarunner, I’m used to pushing into areas of discomfort. Can I be trusted with making responsible decisions about my need for rest? Or have I told my internal governor to “take a hike” so many times that it’s hesitant to even check in with me about needing a rest?
No Days Off: Reservoir Run Test
The reservoir loop is about 25 miles with 5000 feet of vert on overgrown bridle trails and fire roads. It’s hard and there are no refuel options, requiring you to carry all of your fuel from the start. Traversing these unmaintained trails is a true adventure run. In the end, I took a rest day before, but that was preceded by days of trail running prior.
I started the loop in the dark. I did not feel rested, and far from fresh. Then, around mile 20, I started to get some unfamiliar fatigue in my feet. My body just didn’t feel like it should have. While this is a hard loop, I still didn’t feel adequately prepped for the run. My volume had been there, but I sensed my legs were pretty beat up, and I started to get some pain in my right foot.
I finished, but not in a very happy way. This loop was way too hard, far harder than it should’ve been. While I got away with stacking shorter runs day after day, when I stepped up to the longer, more intense effort–one I had previously been used to–my body just wasn’t there the way I had hoped and expected it to be; I felt like I was pushing my body too much.
Takeaways and What I Learned
In the month since my experiment, I’ve just been mountain biking and running a few days a week; nothing too serious. Unfortunately, my right foot is still sensitive, so I’m prioritizing rehab and recovery in order to prepare for a big fall racing season. So, I have planned rest days now.
TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!
My personality loves being free and untethered. Floating rest days were very freeing, and I felt like I had a sense of control over where things were going. But upon reflection, I just don’t think I can trust myself to make the best decisions about my rest and recovery needs.
I wasn’t coached during this experiment, and I feel like I needed someone to tell me to take a break. My ultrarunning background is just going to keep me pushing forward until I really need a rest–forced through injuries or illness. I don’t think the floating rest days (or lack thereof) caused me to show up at my best, nor set me up for longevity moving forward. Since one of my main goals for me and my athletes is longevity in the sport, I’ve learned that I need something or someone to hold me accountable for giving my body permission to rest.
After reflecting on this experiment, I’m not confident in my ability to control my own rest days. I need to have them scheduled and then strictly adhere to the plan, or I need a coach to evaluate how I’m doing and be in charge of the floating rest days for me.
If you find yourself resonating here, it might be time to get a coach. Check out Team RunRun here, they have a coach for every runner, no matter your age, ability, budget, or goals.
Final Thoughts on Rest Days
Rest days are a great topic to discuss with your coach. This article from Running Warehouse details why they are powerful tools. They most certainly aren’t a step backwards. Hold yourself accountable to taking care of your body and your mind, and realize that, like me, you might think you know best, but we all have blind spots.
Albert Einstein wisely said “we cannot solve problems with the same thinking we used when we created them.”
Happy trails and happy rest days!
Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon.
3 Bests – What aspects of the race did you like the most?
The Slay the Dragon 25K race, put on by Bush Babes Trail Running, is a trail race on Silver Star Mountain Resort just outside of Vernon, British Columbia. You can choose from a 50K, 25K, 13.6K distance, or an epic Slay the Baby Dragon Kids Race. The second day also features a Dragon King/Queen Vertical Climb.
Organization and information: The Bush Babes Trail Running company does a fantastic job of putting on events! From the informational emails leading up to the race, to a well written event guide, smooth waiver signing and package pick up, to logistics of race day, everything seemed to go relatively smoothly from a participant standpoint! The race director even went through a thorough play by play of what to expect on each route on social media a week before race day. It was much appreciated.
On course flagging/volunteers: If you look at the route map, you’ll notice what looks like a spaghetti network of trails all intersecting! I was a little concerned about getting lost or taking a wrong turn. I didn’t need to be worried. Everything was very well marked and volunteers out on course had us going in the correct direction.
Runnability: This might not seem like a big deal, but trail races in BC can be quite gnarly with lots of vertical gain and descent. With snow still lingering in the alpine, it can be hard to train for these bigger races early in the year. I appreciated having a faster trail race somewhat close to home to start the season.
Not so much – Aspects of the race that didn’t do it for you
The only thing I could have done without is the colder temperatures! It started at 37 Fahrenheit/ 3 Celsius and was moody and drizzly for the majority of the run. As one friend running said “at least I don’t have to be distracted by nice views”.
TRR Coach Jenn Kozak during the Slay the Dragon 25K race. PC: Vanessa Garrison Photography
Weird factor – What’s the weirdest thing about this race?
I’m not sure this is actually weird, but they had massage students giving out free massages to runners post-run to get some hands massage training hours. It seems like a great idea to me!
Highlights of your race – What did you do well and enjoy about your race in particular?
I really enjoyed the Slay the Dragon 25K; you got a little bit of everything. From starting on a paved path, to flowing single track, to a very runnable climb, and a moderately technical descent, it seemed to have it all. A highlight of my race personally was managing my energy (and fueling/hydration) well so that I did not fade super hard at the end of the race.
Lessons for others – Share your pro-tips on the race to help the next runner
1. It is very easy to go out hot on this course as it is a paved road. Save some juice for the undulating trails in the last miles of the race! 2. Book accommodations early if you plan on staying at the resort. 3. Think about what you want to eat the night before and plan on if you’ll be heading the 30 mins into town or not. The food options were limited (no pasta anywhere!) at the resort and I ended up eating something unplanned for dinner. 4. Line up early for the post race burger! The line got long, and the wait was substantial, but the burgers were delicious. 5. Race photographers! Keep your eyes out for them. I was so focused and they were hiding around corners so I don’t remember seeing any of them at all. No smiling photos from me!
Lessons you learned that will help you next time around
Next time I will NOT put my hydration vest OVER my jacket. After the first two miles, despite the rain and cold, I got very very warm and had to pull aside on the single track to remove the vest and jacket before continuing on. While not always the best advice, we have a saying that would certainly have been appropriate today: be bold, start cold!
Slay the Dragon 25K elevation profile chart.
Most important course specific knowledge to know about the race
I would recommend knowing where the big climb and big descent are during your race (the timing of them is different for the 50K course) so that you can manage your energy for the final miles. The last half mile is one fairly punchy climb back up to the finish line! Also, this is fairly high in elevation for BC. The race starts at around 5200 ft and gets up over 6000 ft before coming back down. It’s certainly something to be aware of if you’re coming from sea level.
Aesthetics – Is it a pretty course?
I imagine on clear day the views would have been lovely. From the top of the resort you can see down to Kal Lake (I’ve heard). Today, the course was pretty in the sense that you were running through moody forest which, at certain points, seemed quite dense. The course itself is fully run on a ski resort and is a mix of cat tracks and mountain biking trails.
Difficulty – Is it a tough course?
No, this is not a tough course. If you were new to trail running, you might find some of the descent technical due to rock slabs that make up “stairs” here and there, but otherwise it was mostly fast and flowy. Much of the climb was actually done on a cat track/dirt road.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The Slay the Dragon 25K (and all the races) were very well organized and well run. As I mentioned above, I really appreciated all of the information that was provided without prompting ahead of time. Bush Babes runs a tight ship!
Slay the Dragon 25K race course map.
Competition – Is there a strong field?
There are always very strong people that come out of the woodwork for local races in BC! So, yes, the competition is tough, though perhaps not on the global scale.
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 was very easy to register for the Slay the Dragon 25K. They did end up selling out about a week before the race, but opened up a few more spots in the final week. The only thing that made it slightly difficult was that the race itself is done on a resort about 30 minutes away from the city of Vernon. There are hotels at the resort, but they are few unless you are looking for a fancier lodge or a longer stay.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
I did not stop to ponder the wares at the aid stations for too long. They did seem to have all the usual aid station goods: watermelon, chips, gels, Tailwind nutrition and hydration, water, Coca Cola, candy, potatoes, cookies, and more. I certainly wasn’t left wanting!
Jenn facing sub-optimal weather conditions while running this trail race. PC: Vanessa Garrison Photography
Weather and typical race conditions
The weather can be unpredictable. BC had just finished a heat wave the week before the race that saw temperatures in the 90’s F/30’s C. The temperatures then plummeted somewhat unexpectedly for race day. A few days out, there was snow in the forecast. Luckily, this changed to light rain and a lot of fog for race day. The bottom line, expect any and all weather conditions!
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
This is a very runnable course. For the Slay the Dragon 25K distance, I did not feel that poles were necessary at any point, and might even be more of a hindrance when entering the final miles on flowy single track with close trees all around you. All you really needed was nutrition, hydration, appropriate clothes for the weather, and definitely trail shoes.
Spectators – Is this a friendly course for your friends?
The start and finish line are in the same location, making it easy for spectators to see people off and then climb their way back to the finish line. There are locations along the course if you’re willing to hike/bike in, or buy a ticket to go up the gondola. With the weather being so abysmal on race day, the only spectators we saw were volunteers.
How’s the Swag?
Great for a smaller local race! In the welcome bag we got a locally made chocolate bar, bar of soap, and some coupons. We also received a casual T-shirt, and, of course, a finishers medal.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
8 out of 10!! I have nothing bad to say about the race organization, and, as mentioned, it was nice to have a fast, runnable course close to home (2 hours away – things are spread far and wide in BC). I would dock a star or two as the course is a bit uninspiring, being done on a ski hill with cat track and MTB trails. Then again, maybe I just couldn’t see anything through the fog.
Jennifer Kozak is a coach with Team RunRun who knows how to balance training with family, on both the roads and the trails. Jenn works with athlete of all abilities, from those dipping their toes in trail races or tackling new goals on the roads, from the 5k up to the marathon.
One of the best parts of running a marathon (or any race, for that matter) are the spectators and the reservoir of “free energy” they allow you to tap into. Even more meaningful is having your friends and family cheer you on, and then seeing their smiling faces at the finish line.
Whether you have that one loyal bestie travel to a destination race with you (like I did for the Marine Corps Marathon) or have your whole family meet you at the finish line of a local race, the support of loved ones is essential to powering you through.
TRR Coach Vivian Vassall holding a sign her marathon spectators made to support her.
To make your spectators’ experience as fun as possible, and to avoid missing them along the way, here are 10 tips to ensure support squad success. Feel free to share this article with your marathon spectators!
10 Tips for Successful Marathon Spectating
Runners soaking up the cheers from marathon spectators mid-race.
Before the Race:
1) Communicate the commitment
If you’re running a large race (such as a World Marathon Major), make sure your spectators know it may be an all-day experience! Help them plan out access to food, restrooms, and places to sit, if needed.
2) Download a tracking app
If your race has a tracking app, ensure your spectators download it and set it to track you. They may need your bib number. Otherwise, consider a third-party app such as Find My Friends; just don’t completely rely on it. Phone service may not be great at a crowded race.
3) Plot the viewing spots
If you want your marathon spectators to view you at multiple spots on the course, plot the spots out in advance. Know whether they’ll be on your right or your left. Make sure they can get from one viewpoint to another faster than you can run there!
4) See and be seen
The morning of the race, snap a pre-race photo of yourself and send it to your support squad, so they can see what you’re wearing. Wear bright colors or unique patterns to make it easy for them to find you! Equally important–if you have hopes of seeing them too–is to know what they’re wearing as well.
5) Understand transportation logistics
A funny sign seen during a race.
No matter how big or small your race is, there may be street closures and limited vehicle access (including for rideshare vehicles) to the start and finish line. Public transportation may also be limited on race day. Make sure your spectators know where to go and how to get there. When my bestie traveled to watch me run the Marine Corps Marathon, I bought her a Metrocard and gave her directions to the finish line in advance.
6) Have a meet-up spot at the finish
Agree to a backup meeting place and time, because the finish line area can be crowded and chaotic. Make sure you’re as unambiguous as possible – don’t make the mistake that I made by planning to meet at the “equestrian statue” at the Philadelphia Marathon. There were LOTS of those!
During the Race:
7) Be sure to smile
No matter how much pain you may be in, flash a smile to your supporters! They will likely be snapping photos or videos of you that you’ll cherish later, and they may even be holding a funny sign or two. Don’t let them down! If Olympian Molly Seidel can high-five her sister during a marathon, so can you! Just be mindful of the runners around you.
After the Race:
8) Warn your support crew that you may not be “yourself”
TRR Coach Vivian meeting up with her spectating friend post-race.
Immediately after you cross the finish, your friends and family will want to know all about the race. They may also try to give you snacks when you don’t have an appetite, or encourage you to sit down when you know you should stretch. Meanwhile, if you ran your heart out, you may feel a bit dehydrated, light-headed, and possibly even a bit sick. Give them a head’s up that you may not be “yourself” for a while after you finish. I like to tell my friends and family, in advance, how they can best help me at the finish. This usually includes untying my shoes and helping me put on flip-flops!
9) Don’t be too ambitious with post-race plans
Be careful making dinner reservations or party plans immediately after the race. Factor in any resting and decompressing (and even napping) time before any big social activities.
10) Embrace being celebrated
No matter how the race went, finishing (or even starting!) a marathon is a huge accomplishment. Be enthusiastic and proud, and don’t dwell on any disappointing moments. Allow your supporters to celebrate you!
It’s also worth keeping in mind that your spectators’ support is independent of your race result. So try not to let how you felt about your race impact how you interact with them afterwards. They care about you, not your race result.
Vivian Vassall is a coach with Team RunRun based in Seattle, Washington. She loves working with new runners and those looking to breakthrough a plateau, while preventing injury, achieving goals and having fun.
A deeper look at how AI-powered running apps can be more harmful than helpful.
Picture this: You’re inspired to start running — maybe a friend gets into the sport, or you cheer on strangers at a local race. Either way, something clicks and you think to yourself, “I want to do this”.
Example of an AI running app, Runna. PC: runna.com
But where do you start?
Like many newer runners, maybe you grab your phone and download an app like Runna, Strava, or Garmin Connect. These AI running apps promise optimized plans and data-driven insights. All you have to do is choose a distance and a goal and, ta da, your training plan awaits!
But there’s a catch. If you’re new to running, you might not have a clear sense of what a realistic goal looks like. That can lead you to follow a plan with too much intensity, or pacing that’s simply too fast for where you’re at — leaving you, at best, frustrated and, at worst, injured.
Beyond Injuries: What AI Running Apps Miss
This disconnect between what an app prescribes and what your body is ready for isn’t hypothetical — it’s real. And it’s something I hear often from athletes who come to me after getting injured or feeling burnt out. Many of them started with the best of intentions, excited to follow a plan and see progress. But over time, they began to notice something wasn’t quite right.
The experiences they’ve shared with me speaks volumes:
“I felt that the training was either very mild or incredibly intense. No in between.”
“I pushed myself too hard, too fast.”
“I found that some of the plans progressed too quickly for me.”
So where does that leave these runners?
Too often, it leaves them frustrated, injured, and wondering what they did wrong. In reality, these runners were just following the plan they were given. They did what the app told them to do. But the app didn’t know anything about them beyond a goal time or a goal distance. It didn’t know their background, stress levels, family commitments, or how they were feeling on any given day.
The Reason Personalized Coaching Wins
For many runners, that experience becomes the turning point — the moment they realize they don’t just need a plan, they need a plan that’s right for them. That’s when they choose to work with a coach — not for a cookie-cutter schedule, but for a personalized approach that adapts to their needs.
Working with a coach can help runners:
Set realistic, achievable goals
Adjust their training when life gets busy
Know when to push — and when to pull back
Whether it’s navigating a missed run, working through a tough workout, managing fatigue, or addressing a niggle before it turns into an injury, having a coach means having someone who sees the whole picture — not just the data, but the person behind it.
Because while metrics like pace, distance, and heart rate can tell part of the story, they don’t capture everything. They can’t pick up on doubt, fatigue, or the mental battles an athlete might be waging with themselves — factors that can impact a run just as much, if not more, than the numbers on a watch.
An athlete and coach have a 1:1 coaching conversation.
Why Runners Are Ditching the AI Apps for 1:1 Coaches
That’s where real, two-way conversations become invaluable. Having someone you can turn to — to ask questions, voice concerns, and to openly share what you’re thinking and feeling in real time becomes a powerful form of qualitative data that no algorithm can replicate.
Anyone who’s ever read the ‘Athlete Intelligence’ on their Strava run knows that the feedback from AI often falls flat or is one-dimensional. It simply cannot compare to the feedback a coach can provide, whether it’s through text, email, or by hopping on a call and actually hearing their voice.
At the end of the day, running is personal — and your training should be, too. While AI-powered running apps can offer some semblance of personalization, they can’t replace the insight, flexibility, and support that come from working with a coach who understands you as a whole person. Your life isn’t a static spreadsheet, and neither should your training plan.
Where an app sees numbers, a coach sees nuance.
Where an app pushes you to stick to the plan, a coach helps you adapt the plan.
Where an app reacts, a coach anticipates.
Next Steps for Faster, Injury-Free Running
Whether you’re a beginner taking your first steps into running, aiming for a Boston Marathon qualifying time, or dipping your toes into the ultra running world, Team RunRun has a coach for you. With over 200 coaches at every experience and price level, let us help you avoid the pitfalls of AI running apps. View our coaches here and get started today!
Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!
