Black Canyon Ultras 100k Race Report

Race: Black Canyon Ultras 100K

Runner: Coach Dandelion Dilluvio-Scott

Race Date: 02/10/2024

Location: Mayer, AZ

Results: 14:08:47

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

–The Saguaro forest: My regular training grounds consist of sage desert, high alpine mountains, slickrock, prairie and foothills. Running through the lofty saguaro cacti was a completely novel experience for me and I loved every moment!

–The unseasonable weather: More details will be included in other sections of this report. I’m a runner of the “grinder” variety so the frigid early temperatures, snow and mud featured in this year’s edition of the Black Canyon 100K played very much in my favor. Plus it’s fun to play in the mud!

–Tiny detail, but I was pretty psyched when Michael Versteeg refilled my flask at Bumblebee Ranch: Elite athletes flooded not only the field, but the aid stations as well. It really brought home that fact that even though we race at different levels, we all go through similar experiences as ultra-runners and are there to support each other no matter what the pace.

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

I’m not 100% certain this is the appropriate section for this detail, but the race was delayed twice (2.5 hours total) due to the snowy conditions impeding the shuttle service to the start at Mayer High School. This was a mild annoyance for me, mostly because I really wanted to run in the snow and the delay would allow more time for it to melt! Aaravipa did an outstanding job rolling with the punches, keeping us all informed and making sure the race went on despite the weather and shuttle company complications. In the end the delay was just that, a delay. It didn’t cause any lasting issues.

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

Snow at the start of a desert race in Arizona!

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

Unlike my other recent races, I did not approach Black Canyon 100K competitively. Instead, I was focused on process goals, strategy, thoughtful pacing and Cocodona 250 recon.

I was probably the only athlete lined up on the saturated Mayer High School track who was exceedingly excited about the prospect of spending the next few hours running through mud. I learned to love playing in the mud while training for Bighorn 100. I also spent a bit of time on a muddy road in the days leading up to Black Canyon 100K as a tune up for the conditions and felt like I was stronger in the soggy stuff than ever. When the race began, I took a calculated risk and went out fast (but not hot). I figured I was likely one of the few runners unphased by mud and knew I could run for a long time at RPE 7-8 with without trouble in the muck. This would put me in a good position early on and ahead of the huge pack. Waves 2 and 3 were released together due to the delay and I didn’t want to fight to get ahead on a single track lined with cacti! This tactic worked well for me as I was able to pass lot of folks easily on the wide, muddy jeep trail. This put me in a position of less bottlenecking by the time the mud dissipated and the course converted to single track around mile 12. At this point I slowed to RPE 5-6 and took care not to blast my quads.

During my last race I experience quad pain for the first time while running downhill. My coach (yes coaches have coaches!) sagely observed that my “blown” quads might have more to do with an electrolyte problem than a downhill muscle thrashing. The weather at Black Canyon was cold and windy for the first few hours and, the warmest part of the day was more mild than hot. In short, it was ideal conditions to screw up hydration. I was determined not t allow myself to fall behind on electrolytes and fluids again and diligently began taking salt pills every 1-2 hours beginning at the first aid station and sipping water regularly. My quads experienced a bit of sensitivity later in the race (no surprise with the net downhill), but were in near perfect working order for the duration of the event.

In fact, my legs felt stronger than they have in any other race. I often default to power hiking during climbs as running uphill has historically been less sustainable and more taxing. However, I surprised myself during Black Canyon by running uphill effortlessly. Running became the default! In the middle portion of the race, I began to hold myself back from running uphill and intermittently power hiking more. Even though I felt amazing I wanted to remain conservative and exercise restraint. Black Canyon 100K’s second half is notorious for catching runners off guard with the increased vert and more technical terrain.

Throughout the final 50k, I kept waiting for the “hard part” to begin… but it never got hard. I would go so far as to say that second half was easier than the first. After playing things conservative in the middle of the course my pace gradually began to tick back up. I’m not sure if this is a testament to my increased fitness or holding back in the middle. Either way it was incredible to feel so strong right up until I crossed the finish line!

I was stoked to finish in front of the female pack with a time of 14:08:47. Looking back it is possible I was strong enough to run a few more hills mid-race and take off some time. I’ll never know and I’m happy I stuck with the planned conservative strategy mid-race. I could have also spent a little less time at aid stations, but I intentionally didn’t blast through them to keep this race a bit less intense mentally knowing what’s coming up later this season. I feel like a really nailed my race execution and the consequence was a solid performance!

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

Temperatures shift quickly in the desert, especially during the winter. You can freeze and bake during this race even during a year void of snow. I suggest packing a variety of layers in the drop bags. I left the start line wearing an insulated jacket and was down to a tank top mid-day. Also, remember to drink and take in electroplates even when it’s cold and windy. In these conditions it is all too easy for dehydration to sneak up!

Lessons you learned that will help you next time around

Cacti are an obvious hazard on the course and I knew to steer clear of them whenever I dodged off to the side to pee. I didn’t really appreciate that nearly all desert foliage is sharp and got a cut up when I pushed through some innocent looking bushes! Oops!

Most important course specific knowledge to know about the race

Black Canyon 100K is a tricky course to pace. The first 50k is mostly a massive downhill, while the second half is more rolling and contains most of the vert. The setup of the course makes it extremely easy to go out way to fast and blow up during the later sections. Practicing restraint during the earlier portions of this race is critical to success. I think approaching the course with a very clear strategy and planned out RPEs for each section is very helpful in achieving sustainable pacing during this race.

Aesthetics – Is it a pretty course?

Absolutely! The course has expansive views of the Bradshaw Mountains, miles of ridge running, saguaro cacti and other desert flora… it was simply spectacular! Plus, we were treated to a sunset that looked like a painting!

Difficulty – Is it a tough course?

Deceivingly so! On the surface the net downhill and modest vert makes the course look easy on paper and it’s known for catching folks off guard. Even without the mud, the desert trails can be grueling. Although this is not the most technical trail I have experienced, there were certainly long rocky sections that felt more akin to my home trails in the Rockies than the Arizona desert. There were also three major river crossings, one of which had a swift current. To make things interesting, some cacti were leaning into the trail so agility and awareness were important in those instances! As previously mentioned, there are also the stark temperature fluctuations to contend with as well as tricky pacing.

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

Black Canyon Ultras 100K is an Aravaipa event and they are dialed!!! They resolved the morning shuttle issues immediately and, to my knowledge, the rest of the race proceeded without the hitch even with the altered cut offs, aid station volunteers being on course longer, etc. So many things could have unraveled and it would have probably been easier to simply cancel the race. The RD and Aaravipa deserve the highest praise for proceeding with the event and ensuring that the athletes were well informed and taken care of.

Competition – Is there a strong field?

YES!!!! Black Canyon 100K is a Golden Ticket Race! The top three male and female finishers are awarded automatic entry into Western States! There is a massive elite field every year and the 2024 edition was no different.

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

Early registration is not necessary as there are about 1000 spots. However, it does eventually fill so I wouldn’t wait until the very last minute either. I purchased a tent camping permit with my registration at Deep Canyon Ranch, but opted to stay at Bumblebee Ranch last minute with no issue. There are also hotels and AirBnBs in Black Canyon City and nearby Anthem. I am uncertain how fast they fill though. I suspect booking a year in advance is overkill, but as this is a popular race with many folks involved, it is probably a good idea to book 6-8 months out if possible.

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

I use drop bags and usually don’t consume aid station food so I don’t remember details. I know I saw watermelon at one point and many Gu gels (Gu is a race sponsor). Satisfy sponsored the Bumblebee Ranch Aid Station and, as usual, it was something to behold! The course went right through a covered structure with al fresco style restaurant seating and Hors d’oeuvres lining a long counter. In the background a live band played upbeat music. This all struck me as highly delightful and highly dangerous! I bolted out of there as fast as I could before I was tempted to stay!

Weather and typical race conditions

Black Canyon 100K is located in a region where anything is possible. Generally, it is cold in the morning/evening and warmer during the day with no precipitation. There have been years where it was extremely hot midday, so heat training is advisable to prepare for this possibility. There are also years where it rains and mud is the highlight! To my knowledge this is the first time the course had snow in addition to mud!

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

Gaiters! I always bring these with me when sand or mud is expected on the course! I never had to take my shoes off to remove dirt. I noticed many folks without gaiters stopped often to dig out debris. Sun sleeves were also great later in the day when it was still sunny, but cooling down.

Spectators – Is this a friendly course for your friends?

Overall, I think it is spectator friendly with some planning. There is limited parking for spectators at the Mayer High School start and the finish requires taking the shuttle. Bumblebee Ranch and Deep Canyon have plenty of parking for spectators and crew.

How’s the Swag?

Race entry included a t-shirt, Squirrel Nut Butter Tin, buff and drybag. There were also many other Black Canyon themed products available for purchase at the expo. All were great quality!

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

10/10… I would highly recommend this course! So unique!

Dandelion Dilluvio-Scott is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Flagstaff Extreme Big Pine 27k Trail Race Report – Renee Gale

Race: Flagstaff Extreme Big Pine 27k Trail Race

Runner: Renee Gale

Race Date: 06/10/2023

Location: Flagstaff, AZ

Results: 82 of 93 overall

Strava Activity Link: https://www.strava.com/activities/9240918512

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

  1. Now living in the AZ desert this time of year it’s hot but it’s a lot cooler at 7000ft elevation. Race started at 49° and only got in the mid 70’s but with enough shade under the pines to not get overheated.
  2. This event was Aravaipa Running sponsored and they always put on a well-organized race with well-stocked aid stations.
  3. There was plenty of single track which I like with only about 1200ft gain/loss over 17 miles. Other than being at elevation, the course isn’t too difficult or technical.

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

When I signed up for the race, I was able to rent a large-domed tent with a cot that was in walking distance from the start line. At $100, it was cheaper than a hotel but I don’t think I will ever camp out the night before a race again. I got annoyed by a loud voice carrying over from a public address system at a rodeo event being held at the same park as the race. On top of that, there were many campers with loud children and dogs and I don’t think I slept more than 3 hours that night.

Also, I don’t like races that have repeat loops. Mentally, its hard to circle around and realize I have to do the same thing all over again (the 27k was two loops of the same route).

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

It wasn’t weird but unexpected arriving to the race the night before and there are hundreds of people arriving but most of them are arriving to attend the rodeo. In fact, the people assisting with parking didn’t know about the race.

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

There are races within driving distance from my home that I have thought of doing but many of them are above 5000ft and many years back when I was in Denver, I went for a bicycle ride with some friends and I got altitude sickness (I wasn’t running or even physically fit back then). So my biggest goal in doing this race was to figure out how my body would react to doing a race at elevation. I made sure to do things like hydrate, hike and take it easy in the beginning. This was a race where I feel like I was continuously in the moment, soaking in the views and experiencing what my body was capable of. For example, at one point I ended up behind this guy who had passed me but wasn’t going very much faster than me. I started emulating him: I ran when he ran, hiked when he hiked and then when we got to this one lengthy downhill section, I cruised closely behind him totally having fun keeping up with him. I think that was my favorite moment of the whole race.

Lessons you learned that will help you next time around

Biggest lesson I learned is I’m not camping the night before a race!

Most important course specific knowledge to know about the race

  1. The route circled around away from the campground and then at some point, I was running back into the campground. I saw the rodeo venue and recognized other parts of the park so I thought I was close to that midpoint aid station where I would start the 2nd loop; however, it was probably another couple of miles before getting there which messed with me mentally.
  2. There were some places on the single track trail where I ran into other runners coming back at me and I had to step off the trail quite a bit. Because the course was a loop and not an out & back, I didn’t expect that.

Aesthetics – Is it a pretty course?

There were a lot of pretty parts, especially running through the pine trees. It was a nice change from the desert scenery I run in now. But there were also a few more miles than I expected of running through the campground.

Difficulty – Is it a tough course?

Other than being at 7000ft, I would say this is a pretty easy course. The total gain/loss for 17 miles was 1200ft which is on the low side for all the trail races I’ve done. Also, the trail was more dirt than the rocks I’m used to seeing on the Arizona trails near my home.

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

Aravaipa puts on very well-organized races. However, when I arrived in my car, it was not obvious where to park or to go to see about my tent. There were tons of cars coming into this big parking lot but most of them were there for the rodeo and the parking lot attendants didn’t know about the race. I had to park and go over to the Aravaipa tents and this one guy walked me to where the tents were. But in my emailed instructions, I was supposed to be able to drive to the “host” and drop off my stuff for the tent. It ended up being a little bit more complicated than that but after some detective work, finally figured it out.

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

It seems this is a race one could sign up for at the last minute. There was a maximum limit of 500 runners and it looks like 400 finished the different distances this year. Since I rented a tent, I’m not sure if there would be an issue finding hotels.

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

Aid stations every 4.0 to 7.3 miles including water, electrolyte drink (Gnarly Fuel-2O), sweet snacks, salty snacks, and fruit. At the aid station at the almost 13mile mark, I had coke, ginger ale, banana, orange, and one of the aid station assistants sponged my head with cold water which was super appreciated!

Weather and typical race conditions

Typical Flagstaff weather in June is sunny and warm with daily high temperature ranging from 73° to 81°.

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

In the tent I had a cot. I brought my sleeping bag and two blankets. I was warm on top but it got to the low 40’s at night and cold air came up under the cot. I should have put one of the blankets under my sleeping bag, not sure why I didn’t just get up and do that.

Spectators – Is this a friendly course for your friends?

Definitely a course where your friends can hang out and cheer you on. In fact, I brought a non-running friend who was there taking pics at the start and then she held my poles as I ran to use the port-a-potty when I looped around the first time and then she was there cheering me to the finish!

How’s the Swag?

I got a nice heavy coffee mug which I actually like as they remind me of my race every time I use them.

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

I would give this a 6.5 out of 10. I don’t know that I would do it again but I did enjoy myself so I’m glad I did it this once.

Cocodona Race Report (short version) – Coach Des Clarke

Photo: Sally Wood

Want to read Des’s full race report? Find it here.

Race: Cocodona 250

Runner: Coach Des Clarke

Race Date: 05/01/2023

Location: Start – Black Canyon City, AZ Finish – Flagstaff, AZ

Results: 108 hours

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

  • The course. What an amazing adventure in some of the most beautiful areas of Arizona.
  • The community. I’m from Arizona and might be biased, but I loved interacting with the aid station volunteers, employees and fellow runners.
  • The organization. Aravaipa does an amazing job at all of their events.

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

There was one section across Fain Ranch that was the only part of the course I really disliked. But in a 250 mile race having a small section like that, which was required to get us to Mingus mountain, is a very minor thing.

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

Maybe the white couches at the Satisfy aid station? lol I just can’t seem to get over how strange that was to me.

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

I paced myself well on the first day of the race, which gets a lot of people. I kept a positive mental attitude for the vast majority of the miles. I also almost got pulled by medical at mile 150 and made a comeback to finish the other 100 miles.

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

  • Expect the first day to be very difficult and very slow. The first 37 miles took me over-double my best 50k time.
  • Take care of yourself. Feeling good is way more important than moving fast in this distance.

Lessons you learned that will help you next time around

  • I will never ever do a 200+ miler again. There is video proof of me saying this.
  • I do think that this is going to shift my mentality when it comes to 100 milers.

Most important course specific knowledge to know about the race

It’s been said before, but people continue to underestimate that first 37 mile stretch. I would suggest doing the training run if you can. The most important thing you can do is get to Crown King still feeling good.

Aesthetics – Is it a pretty course?

Beautiful. Gorgeous. Amazing.

Photo: Laura Mathis

Difficulty – Is it a tough course?

Yes, in a way that is sometimes difficult to describe. It’s slow going, and the temps during the race range from below freezing overnight to 95+ during the day.

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

Aravaipa does an amazing job at all of their events. They plan well, and have been doing this long enough that when unexpected issues beyond their control come up they can deal with them without it impacting the runner experience.

Competition – Is there a strong field?

I feel like the field at this one continues to grow. This year both field had some well-known names, as well as some repeat competitors that are really getting the race down.

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.

Right now you can register up until right before the race, as the popularity of 200+ milers grows this may change. My crew managed to book a cheap motel same day during the race. Expect pricey rooms in Sedona and Flagstaff. Also plenty of options to camp. The first section is pretty remote up until mile 71, after that your crew will have plenty of easy access to civilization. The biggest logistic challenge is finding crew and pacers who can take time off work during the week to come support you.

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

All the standard fare plus an amazing spread for all types of dietary needs. Breakfast burritos, burgers, tacos, etc.

Weather and typical race conditions

The race varies in elevation, so the weather is a real challenge. The weather during the day closer to Phoenix and through parts of Sedona can be in the 90s and 100s. Overnight at elevation it gets downright cold. Make sure you have a plan in place of when to switch gear and carry layers as needed.

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

I have never used poles before and I got them for this race. There is a required race gear list, follow it. They’re not kidding about the 4 liters of water for the first day, trust me you need it.

Spectators – Is this a friendly course for your friends?

After that first 71 miles there are plenty of access points. And the finish is amazing. Plus, they do an amazing job of live coverage during the race that includes mid and back of the packers.

How’s the Swag?

Really cool swag, including a nice backpack. The belt buckle is made in AZ with AZ copper and has a bunch of cool accents that call out different parts of the course.

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

If you want to do a race of this distance I would 100% recommend this race.

Des Clarke is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Cocodona 250 Race Report – Coach Des Clarke

I always thought 200+ milers were crazy, and I never had any interest in doing them. Then Jamil from Aravaipa Running introduced the world to his plan for the Cocodona 250, and I knew I was in trouble. I had moved to Arizona in 2017, and it immediately felt like home. Cocodona provided the opportunity to explore some of the most amazing places in Arizona by foot, and the adventure of it drew me in. I wasn’t quite ready for the 2021 edition of it, but I captained the Lane Mountain aid station. Somehow witnessing the carnage there made me even more interested, I think it fascinated me that people could look so wrecked at mile 33 and go on to finish another 217 miles. 

A fall on the trail in May of 2021 resulted in a torn meniscus and knee surgery, which meant I wasn’t ready for the 2022 edition either. I decided that if I didn’t get into the Hardrock 100, 2023 would be the year of Cocodona. I said it over and over, to myself and others. Then lottery day came and I, unsurprisingly, didn’t get picked for Hardrock. 

Shit, I guess I’m doing Cocodona.

Going into the race I took the mindset of it being a big adventure, a chance to explore the unknown both with new trails and with what my body and mind might do when I over-doubled my distance PR. I knew I did well with 20, 30 or 90 minute sleep sessions, and decided to start there and make decisions about sleeping longer as the race unfolded. I also vowed to stay on top of nutrition and hydration, which becomes even more important in a race like this. I had a crew chief, Lauren, who would be with me for the entire week, and pacers that would come and go. My pacing plan started to come undone even before the race started, but Lauren did a great job tapping into the community and finding people to fill in the gaps as the race was underway.

On May 1st I woke at 3:30am at Lauren’s house to put together our last few items and head to the start line of the Cocodona 250 in Black Canyon City, AZ. To be honest I still had no idea what to expect, but I was ready for the start so that I could begin the process. We drove up the I-17, and the first wave of nervousness didn’t hit until we crested a hill on the highway and the start line lights became visible.

Start

We checked in and got my spot tracker, and I greeted fellow runners, crew and Aravaipa staff who I knew. Finally, the time arrived and we lined up and started off along the Black Canyon trail. I had run this section before in training, so I knew to take my time and enjoy these first easy miles before things really got interesting. The runners were fairly bunched up and I lead a group along, listening to their stories. We had a river crossing at mile 2, giving everyone wet that trail grit stuck to as we went. 

Cottonwood Creek 8.5

At Cottonwood Creek I filled all four of my required liters, refueled, and then started on what is arguably the most difficult section of the course. It is hard to describe exactly what makes the section so difficult, and maybe that’s because it’s a bunch of little things stacked together. It’s steep and the footing is terrible, so much so that even the downhills are difficult. I knew the trick was to stay positive and not worry about time, to keep my effort within a reasonable range. Relentless forward progress.

Mile 11 was a water stop, which also had frozen grapes and popsicles. I was able to share some good company going up the mountain, talking about life and running and motherhood. One woman, Elle, had her 14 month old son meeting her at some of the aid stations during the race. I also passed some runners already struggling on the course, running out of water, being battered by the heat. I shared some water with one of them. Mile 25 provided another water stop. I was being smart about my effort and hydration and feeling good at this point. The trail soon turned even gnarlier as we started the final section to Lane Mountain Aid. This is a section I struggle navigating during the training run, but for race day the course marking was on point. At certain vantage points I could look back and see Lake Pleasant far below us. 

Lane Mountain 33 and Crown King 37

Coming up on the aid station I was excited to see some volunteers I recognized. I also realized I had fairly bad chafing in my nether regions. As I applied Squirrels Nut Butter in the middle of the aid station I looked at the videographer and joked “You’re getting this on camera right?”

The next four miles were smooth and largely downhill into Crown King. The aid station is hosted at the Crown King Saloon, and I hit my first goal of the race by making it there in good spirits. I remember seeing AJW and greeting him on the way to my crew. Overall I felt good, which had been the plan for the first section. My shoes were gritty and I had some small blisters started so we switched shoes and applied Happy Toes. I ate what I could, repacked my pack, and started out again, this time headed up to Towers Mountain. On the way out of town I got to spend some time with Sally McRae, on whom I have an incredible girl crush. We talked about the race and our kids. I pulled away from her a bit on the up, and then we crested and she quickly left me on the downhill. I was feeling a bit of a low, although a wilderness pit stop helped a little. We got into Arrastra Creek, which I have very vague memories of, and then started the climb up Mt Union to Kamp Kipa. 

At this point it was full night, and I was starting to feel the effects of a less than stellar night of pre-race sleep, an early wake-up and lots of hard miles. I was literally falling asleep while running, with vivid dreams popping into the lapses in consciousness. I laid down on the trail for a 5 minute nap, and when I got up started down the trail again. Very quickly I met a guy coming towards me and told him he was going the wrong way. ”Again?!? Man, I just got lost and added two miles a little bit ago.” he said. Then my brain slowly pulled all the pieces together and I said “Oh, wait, I think I’m going the wrong direction.” I was thankful I hadn’t gone too far. As we climbed higher up the mountain the wind was really strong and the temps were cold for a girl from the Valley. There was also a section of trail that was super narrow, rutted and filled with rocks that made things slow going.

Kamp Kipa

I got to Kamp Kipa and was told there was a cabin where I could sleep. I texted my crew and attempted a nap, but instead lay shivering like crazy for 30 minutes, listening to the sounds around me, including a conversation between a runner and the medics, and eventually just got up to leave. I grabbed some coffee and food, looking back I wish I had just done this originally and skipped trying to sleep. I was concerned about the cold as I had forgotten to bring a jacket and gloves in my pack, but I ended up putting on my emergency blanket like a toga, picking up a trail buddy who was also about to leave, and heading on towards Friendly Pines and my crew.

Friendly Pines 71.2

I rolled into friendly pines in the early morning hours, and heard about a javelina raid on the crews’ food that had happened. This was the first official sleep station, and I decided to try for a 90 minute nap. However, the bunk room was next to the kitchen where all the action was happening, and people kept coming in to use the extra bathroom, so I slept very little. Looking back, I should have used the sleep setup my crew chief had in the 4Runner, which is what I did for the most part going forward.  I ate breakfast, brushed my teeth and headed out with my first pacer, Paul, who is also one of my coaching clients. It was fairly smooth trails leading into Prescott and Whiskey Row, and I decided to leave my poles with my crew for a while.

Whiskey Row 78.3

At Whiskey Row I was feeling good in the new day. I re-upped on my nutrition. We also noticed that my shoes were getting fairly snug and switched to half size up, which I think was one of the smartest decisions of my race. We continued on, and there was quite a few road miles leading through Prescott. One of the funny things about this was that I had hit a period where I suddenly had to pee every few minutes. Paul and I strategized and I would kneel as though I was tying my shoe, shimmy my shorts to the side and pee. Paul would stand pretending to check his phone and blocking the view from the road. We repeated this routine multiple times. Finally, the roads spit us out onto a trail, and it was at this point where we were passed by Mike McKnight. For those of you who hadn’t followed the race, McKnight was as far back as 62nd in the first day or so of the race, and then recovered from his issues and ended up charging hard to win the race. 

Soon this trail switched to the granite dells around Lake Watson. The rock formations were gorgeous, but hard on quads with the steep ups and down and the unforgiving surface. Near Watson Lake park, which is the start/finish of Aravaipa’s Whiskey Basin run, we encountered an older couple who had come out to support the runners. The wife had a triangle she was ringing as the husband handed out Twizzlers. It was perhaps my favorite moment of the race. The dells finally gave way to another flat section of trail taking us into Iron King.

Iron King 92.2

The Iron King aid station seemed more like a stop along a road at this point in the race. I did crawl into the back of the 4Runner for a 20 minute nap. We checked my feet, switched out my shoes, and I used my muscle scraper to work on my quads a bit before moving on. Much of this part of the course was fairly tame and forgettable, and it was good to have Paul there with me to provide conversation and keep me moving towards my goal and in a positive mindset.

Satisfy 97.5 

Satisfy running hosted the aid station at Fain ranch, and I was not necessarily a fan. There was a carpet and white couches – WHITE COUCHES. There was catered food and massage stations. Perhaps it’s something that some people really appreciated, but during these events I tend to lock into a mindset focused on the task at hand and the wilderness around me.  I grabbed my poles and quickly moved on. 

Crossing Fain Ranch was perhaps my least favorite section of the course. It was flat and should have been runnable, but it went straight across a field with hoof ruts and grass tufts that made footing difficult. It also followed along Route 89 the entire time. I also noticed that something in the grass created a rash on the backs of my calves, something that would feature later in the race. It was another example of how inexplicably slow this course was. Paul and I made the best of it, and I joked with him that if he ever decided to run Cocodona I would pace him on any section he liked – except this one. There were also wooden ladders over sections of fencing that I did surprisingly well at. Mingus mountain didn’t seem to get any closer, until finally it did. We exited the ranch land, ran along a road for a bit and headed back onto the trail and up the climb. 

At this point I had had almost no sleep, as the time I spent at Kamp Kipa and Friendly Pines had not resulted in any productive sleep. I like uphills and can easily motivate myself to grind up them. For this climb my motivation was that I just wanted to be at the top and try to lay down again. I passed some runners. I dropped Paul. I had my closest hallucinatory experience of the run as I neared the top and thought I saw aid stations nestled in the trees several times before I finally did get to the aid station. I looped around the camp, found my crew in the main area, and went to lay down.

Mingus 110 

Compared to the previous sleep stations Mingus was amazing. Each cabin had a carpeted common area with couch and TV, and then several bunk rooms. I set my alarm for 4 hours but woke up after 3. During that time my next pacer Sally showed up, the runner she had planned to pace had dropped and my crew chief had connected with her on social media. She drove from LA to meet a complete stranger in a mountain camp in the middle of the night and pace her towards a crazy goal – ultra-running is amazing. Paul shuttled cars after I had profusely thanked him for keeping me positive and moving all those miles, allowing me to be strong for the final push up Mingus. Upon waking I realized there was a shower in the cabin and took a few extra minutes to rinse off the grimy layers of dirt and sunscreen. Then I ate, gathered my things, and Sally and I started down the other side of Mingus Mountain towards Jerome. 

Again, the smooth downwards slope on the course profile belies the narrow path littered with loose baby head rocks that are not conducive to fast running, these eventually gave way to some runnable dirt roads closer to town. Despite the sleep I started to fall asleep while running again, and Sally and I had a 90’s hip hop party to keep me awake, in addition to a 5 minute dirt nap. As the sun rose I felt more alert and we enjoyed the view descending into Jerome. We passed by the start of the Sedona Canyons 125 where runners were gathering, and exchanged some words of encouragement with eventual winner Jeff Browning who was warming up. We snaked through town where some police officers and a random guy seemed amazed at what we were doing, and finally into the Jerome aid station. Here I did my morning breakfast and toothbrush routine, used the porta potty and headed out. 

Rough going off Mingus in the middle of the night

Sunrise above Jerome

Jerome 126.5

The Sedona 125 had gone off and most people had passed by the aid station while I resituated myself, we caught a few of the final runners as we headed out of town. We also ran into someone from Aravaipa who informed us that the gate leaving Jerome onto private land, Aravaipa had an agreement with the land owner, had been closed and locked by a disgruntled neighbor. She was going to try to contact the land owner to get it re-opened, in the meantime we would need to climb over the gate. The gate had barbed wire across the top and on the posts on either side. As I awkwardly made my way over on legs that had gone well past their mileage PR I concentrated on not putting my hand on the barbed wire on top of the gate, and instead ran my knee into the rusty barbs to my right on the post. I was bleeding and Sally asked if one of the other guys had hand sanitizer or wipes that we could clean it out with. “I have brandy” was the answer. We used a capful of the airplane bottle, and then he said “It’s open, I might as well just drink it.” Nothing like a shot a few miles into your 125 mile race. We ran some dirt trails and then eventually hit Cottonwood. We had some road miles as we were unable to pass through Tuzigoot National Monument due to fire damage and the high levels of the Verde River. We also spent some time on the Jail Trail which was like beach running and I attempted not to get grit in my shoes as they were the only ones that fit at that point and I wanted to keep my chance of additional blisters low. We then entered Dead Horse State Park, ran down past the aid station and back up to it.

A cap full of brandy saves the day after a run-in with some rusty barbed wire (I got a tetanus shot after the race)

The wild west is a dangerous place folks

Dead Horse 135.6

At Dead Horse I saw my friend Tracy at the aid station. I can’t explain why but I was feeling a bit of a low. I got calories and caffeine into me, and Sally partook in some tacos. We then headed out. The first small section we were behind a line of horses that kicked up dust, but I didn’t want to pass as horses on the trail make me nervous since they can sometimes be skittish. They eventually split off and we began a slow run. I had done this section before in training, it’s fairly runnable with beautiful views. We were hitting it in the heat, and usually I do pretty well in the heat. However, I didn’t bargain for how my body would handle heat after 135+ miles. I could feel myself overheating, and the sun on my calves turned the rash from Fain into patches of fire. At one point I talked Sally into a nap under a bush for 5 minutes of respite. I was stuck in a sort of catch-22. If I pushed the pace I was taxing my body more, if I went slowly I would be out in the exposed sun more. Sally was amazing, encouraging me to run when I could, making sure I was drinking and taking electrolytes. At one point a 125 runner was passing us and asked how long it was to the aid station, Sally said about 4 miles and I could feel myself mentally implode. It felt impossibly far. Sally kept me moving “Can you run to that next tree.” “Can you run to that cairn?” and each time I would grit my teeth and make myself follow her request. Finally the aid station came into view. Sally asked one more time “Can you run to that cairn?” and I croaked back “NO”. She gave me a pass. We hiked into the aid station, the wheels were off the bus.

Before things got really dicey between Dead Horse and Deer Pass

The full glamor of long distance trail running – lying in the dirt trying to get some respite from the sun

Deer Pass 148

I crawled into the back of the 4Runner and out of the sun as quickly as possible. Looking back I think my concern for myself was magnified by the concern I saw in the faces of my crew. The skin on my calves were burning and my ankles were swollen over the sides of my shoes. I shivered uncontrollably, but I could feel the intense heat radiating off my body and gathering under the blanket they had covered me with. Because of the swelling in my calves Lauren was worried about compartment syndrome and asked for the roving medic to stop and check on me. When they arrived I had been laying down for about 35-40 minutes and my heartrate was 95. My blood pressure was 114/63. When they initially did a 2-lead EKG it showed an abnormality, but luckily a full 12-lead showed everything to be fine. The medic told me I should go to the ER. He said he could give me an IV here but then I’d be out of the race. In true ultra-runner fashion I asked if I’d have time to go to the ER and come back to finish. It turns out a trip to the ER would also mean I was out of the race. I lay in the back of the vehicle crying, and Sally crawled in next to me to rub my back. We managed to bargain with them that I would drink a bunch of electrolytes and rest for at least 4 hours and re-evaluate. I still had to sign a form saying I understood they had told me to go to the hospital and I had chosen not to. I had also had to text my husband to get a copy of my insurance card in case I had to go to the hospital, which made the whole thing seem worse since the last thing I wanted to do was have him worry. I drank a whole bottle of LMNT which has 1,200mg of sodium and didn’t taste salty at all to me. Then I took some CBD and laid down.

I awoke to the medics returning to check on me. My heart rate had dropped to 75, but as soon as I stood it shot up to 120. The medic said it was because my body was working so hard just standing. He did say that I could continue and told me to do 2 bottles of electrolytes to every 1 of water. My friend Colleen had showed up to pace me. After the entire ordeal I felt utterly defeated and didn’t know if I wanted to try to go on. How could I possibly go 100 miles when my body was struggling to keep me upright? 

This is the place folks where it’s important to have the right people by your side. I found out later that as I went to the bathroom Colleen asked Lauren what the plan was, and Lauren said “She’s going back out.” I came back out and announced that with the way I felt I didn’t think I could cover 100 miles in 60 hours. “That doesn’t matter, you just need to get to the next aid station.” Said Colleen. “But you have to leave by 4am, I don’t think I can make it to the next aid station by then.” Collen replied “It doesn’t matter. I’ll find a way to get back to my car and you’ll finish the section, and your next pacer will be there. We just need to start hiking.” The put my pack on me and started into the dark with Colleen.

Colleen and I had a lot of catching up to do as we hiked through the desert. And then a funny thing happened, I started to feel a little better. I even ran. It was dark through Sedona and I probably missed out on some beautiful scenery, actually I know I did because I had done this section in training as well, but it didn’t matter. I was moving again and all I had to do was keep doing that.

We got to Sedona Posse grounds which I just remember made me think of an alien dance party. I thanked Colleen and laid down for a 90 minute nap in the car. 

Sedona Posse Grounds Park 163

I woke up and again repeated my morning routine. I now had Laura with me, another of my coaching clients. We left the aid station and it wasn’t long before it was light out. We got some great views of Sedona, in fact this might be my favorite section of the course as far as scenery was concerned. We passed through Midgely Bridge park with some awesome overlooks of Oak Creek, which we eventually descended to and crossed. There was a rope at the crossing as some parts of the creek were mid-thigh to waist deep. The rope was loose and it required a lot of concentration for me to make it across without getting a bath. 

We then climbed Casner Mountain, which provided more amazing views. There was a water stop at some point that I didn’t really need given the cool temps. Then there was a long, dusty stretch of road into the Schnebly Hill aid station. 

Even when you’re exhausted Sedona is gorgeous

Crossing Oak Creek

Making our way up Casner Mountain

Schnebly Hill 180.1 

Lauren had crew backup now as our friend Jesse had arrived to help drive and take care of me. I took a quick 20 minute nap, refreshed my food and water, checked my feet and I was out again. I honestly remember very little of the next section, I do remember being grateful for Laura being there and that I had an opportunity to get to know her better as a person.

Munds 191.7 

I arrived in Munds park aid station and my friend Bri was waiting for me. I took another 20 minute nap. I was still well ahead of cutoffs, but at 6 hours I was closer than I ever thought I would be. For some reason it worried me and in my mental state I had the feeling I was chasing cutoffs. Again I don’t remember a lot of the next section. It was overall fairly runnable, although there were some downed trees for our wet and snowy winter that added some interesting obstacles. 

Even tree huggers have their low moments

Kelly Canyon 202.8 

One of the interesting things I noticed throughout the race was how you could be alone for hours at a time, but then runners tended to bunch at the aid stations. At Kelly Canyon I laid down for 10 minutes in the medical tent, and then got some hot tea and ramen. There were a few other runners, and one had an odd sense of humor, but my tired brain couldn’t discern if he was joking or serious.

Leaving Kelly we had some more fairly easy trails and then some dirt road. It was cold at this point and I was thankful for every layer I had on. Eventually we crossed under the highway through a tunnel and I started to feel the familiarity of the trails around Fort Tuthill, where I had at one point run the Big Pine 54k. And then at last there was the aid station.

Fort Tuthill 211.3 

I was determined for this to be my final night out. It was cold, and I was concerned about the early morning sleepiness because it was too cold for trail naps. I slept for 90 minutes in the 4Runner. Apparently when Lauren woke me I tried to kick her. I then argued with her about how long I had slept and accused her of timing it wrong. I remember none of this. I do remember her offering me different types of food to which I replied with a grunt. It actually is amazing to me looking back that this was the only time I was a terrible person to my crew. I picked up Mandy, one of Bri’s friends, and we headed out. The next section was overall fairly runnable with a few climbs mixed in. I did get to a point where I started to drift off and Mandy talked to keep me awake. Going up some of the final climbs to the Walnut Canyon ais station I dropped Mandy. I was on trails I recognized and I could smell the barn.

Left to Right: Bri, me and Mandy at Walnut Canyon

Walnut Canyon 228.5 

Coming into Walnut Canyon two women cheered me into the aid station. When one of them said “Des, Lauren isn’t here yet” my brain finally processed that it was Bri. “It’s fine” I said “Get me food from the aid station and caffeine. If she’s not here by then I’ll just go. Oh, wait, I need to wait for Tracy to pace me.” The other woman looked at me and said “Des, it’s me”. Until that moment I hadn’t even recognized Tracy. My brain was DONE.

Lauren came rushing into the aid station moments later. It seems I had requested a Starbucks oat milk mocha, and all three stores they visited were out of mocha. The gave me a chai latte, which I didn’t want. I decided on one final 20 minute nap. I drank some caffeine, ate breakfast, and then Tracy and I headed out. The next time I would see my crew would be the finish.  

Not long after the aid station I ran into another runner I had spent some time with earlier in the race. He had stopped to use the facilities and when he did his cell phone dropped out of his pocket. He was now working backwards searching bush to bush looking for it.

The next section was fairly runnable, and Tracy and I shuffled along and caught up on life. We were now mixed in with some of the Elden Crest runners that had started that morning from Walnut Canyon. Then came the climb up Elden. I had been up Elden before and honestly don’t remember it being this gnarly. Maybe it was the effect of the cumulative miles, or maybe this was a different trail. There was nothing to do but put my head down and grind again. At some point I dropped Tracy. There were rocks and snow piles to navigate, and then finally we hit the towers at the top. Due to the snow blockages the aid station was set a little ways down the access road from the summit, and Tracy caught up to me easily.

Mt Elden 241.5 

At the aid station there was a sign declaring that the finish was 8.5 miles away, when I saw it I cried. I think it was the first time that it hit me I was actually going to finish this thing. I greeted some friends at the aid station, and then started down the mountain. Normally a downhill on an access road would be an easy cruise, but my quads and feet screamed at me and I alternated between an awkward shuffling run and a walk. There was a small section of rougher trail, and then I saw the sign stating .9 miles to Buffalo park.

I felt like I was booking it through the park, I’m sure that was not the case. I made a stop off at the bathrooms, and then it was just a matter of making the last couple miles through downtown Flagstaff. Tracy ran ahead of me pushing buttons at cross walks and stopping traffic. Some drivers looked on perplexed while others cheered out the window. As we got closer and closer to heritage square the enormity of the journey hit me. My chest started to hitch and then the tears came. At mile 150 I thought I was headed to the hospital, and somehow here I was 100 miles later running into the finish with over 16 hours to spare. 

I turned down the final stretch and saw Lauren, Jesse, my work wife Chris and her husband Scott waiting for me. I hugged all of them as I continued to cry. I turned around to find Tracy to hug her and thank her. There is now video proof that I said I would never ever do this again. And then I sat in a camp chair listening to a drumming circle that was sharing the square with the race finish. I know I greeted some people, many of them Aravaipa staff that I work with, it all seemed like a blur. And then as many ultras end, I got up and hobbled to the car, stopped at a friend’s house for a shower, and headed back to the real world.

Post-race thoughts

Following the race I knew I’d be tired, but I don’t think I anticipated how tired. I felt skinny and weak the following day, I slept 12+ hours every day for the first week, plus naps, and the first day after the race I ate an entire bag of granola for breakfast and never slowed down putting calories in my mouth. It also took me several days to feel like I was connected with reality again. Looking at the race as a whole, here are some of my tips for people thinking about taking on the race:

  • Take care of your feet! I’m sure you’ve seen some of the pictures from people who didn’t do this. I made sure to check my feet frequently, pop and tape blisters, and clean off as much grit as possible. Even if you’ve never sized up shoes in a race before (I hadn’t), plan on it. This saved my feet. I don’t wear socks, but if you do bring extras and maybe a variety. Oh, and if you sleep take your socks and shoes off to give your feet a rest.
  • Naps. I think I had a good plan but could’ve improved the execution. The first night I wasted time laying there frustrated. If you can’t sleep for whatever reason, I would suggest taking caffeine and moving on. The 5-minute trail naps in the wee hours where I was falling asleep running were perfect. Also, if you have a place you can lay down that’s not in the sleep station, like the back of your crew vehicle, you’ll get more restful sleep.
  • Crew and pacers. There are people who do this without crew and pacers, and I have no idea how it’s possible. I would’ve never made it past mile 150 unless my pacer and crew chief pushed me. The company on the trail in low moments is invaluable. And having someone who can organize your stuff while you rest and make sure you don’t make stupid mistakes because you’re tired in priceless. One thing I noticed is Lauren and I got better at the aid station stops as we progressed. I’m not sure what I could’ve done to set us up for success in the first few aid stations, and she did a phenomenal job, but if the first 3 aid stations were as efficient as the rest we might have saved time.
  • Hydration/nutrition. Stay on top of these, especially hydration. Even overnight. Even when you don’t feel like you need electrolytes. You are asking a ridiculous amount from your body. And for food, I made sure to eat at least 200 calories an hour, and then get more in at the aid station if possible. This slid to about 200 calories every 90 minutes to 2 hours towards the end of the race as I got more tired and my mouth hurt. I also packed what looked like too much, but it ensured that if I decided I didn’t want certain things I had plenty of others to fill in. I drank Gnarly vegan protein recovery every 20-30 miles and it really helped. I also used caffeine throughout the race.
  • Take care of yourself. I witnessed a runner headed backwards into Crown King as I was leaving. They had gone out too fast, their legs were toast, and they were going back to drop. The same runner passed me around mile 100. They had slept for 6 hours and felt better and were moving quickly again. However, I found out after the race that they dropped at Jerome. This isn’t to pass judgment, but it illustrates that at an event like Cocodona speed doesn’t always equal success.
  • Anything can happen. I still don’t understand how I went from dying in the back of a vehicle to finishing 100 more miles and making time back. Things will go wrong. When they do you problem solve, and no matter how hopeless it seems you keep moving forward.
  • Expect recovery to take a while. Maybe you will be a superhuman who can do multiple 200+ milers in a season, but maybe plan for a long recovery just in case.

Des Clarke is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Red Rocks of Sedona 2 Day Stage Race Report – Renee Gale

Race: Red Rocks of Sedona 2 Day Stage Race

Runner: Renee Gale

Race Date: 03/25/2023

Location: Sedona, Arizona

Results: 36 of 46 overall Saturday, 40 of 41 overall Sunday

Strava Activity Link: https://www.strava.com/activities/8776192311

Photo: Arnold Begay

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

  1. The Red Rocks of Sedona really are red and it is so beautiful no matter where you are on the trails.
  2. The routes I ran this time in Sedona were less rocky than the race I ran there last year. It had been raining the week before this race and almost all the trail surfaces were nice, compact mud that felt comfy under my feet. Of course that meant a lot of crossing over a wet “Dry” Creek.
  3. I really like the smallness of this race – it makes for a very friendly atmosphere both with the runners and the race staff. One of the race facilitators even recognized me from last November. Also, you get to pick your distances each day from 55k/35k/19k Saturday and 50k/30k/17k Sunday.

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

Because it had been raining all week, there were flooding issues with the routes on Day 2 of the race that made the original planned course unsafe. The course was re-routed from what was going to be more of one big loop to a course that included an out and back followed by three loops originating near the start line. Being a slower runner, I had to do a lot of hopping off the single track to let others go by both coming at me and coming up behind me. That would not have been an issue on the original planned route.

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

Not weird but semi-entertaining: after the race, one of the runners sat down next to me on the curb and started chatting, telling me this was his second year at the Sedona Stage Race. He started unravelling a couple pounds of tape from both his ankles telling me that last year he ran this race, that it had been his very first trail race and that he had run the race in combat boots because he has bad ankles. Then he proceeded to pull up a photo of himself with a gigantic bare belly from before he started running. Apparently he has lost over a hundred pounds since then.

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

I had been dealing with a hamstring injury for over six months leading up to this race. It would get better, it would get worse. I ran a 20 mile race in November and a 50k race in December with this sore hamstring and finally in January, it just wouldn’t let me run anymore. I did some physical therapy, took off a couple of weeks and then when I resumed some running, I had to rely on cycling for cross training. I was only able to run 3-4 times a week instead of 5-6. Also, I didn’t have the opportunity in this training block to run back to back long runs which would have been helpful as this was a 2 day stage race and I had never before run long distances back to back. What I did well was manage the whole PT and cross training to the point that my hamstring finally healed and I was able to run both days without any hammie issues. Another thing that has helped immensely is using poles. My coach made the suggestion thinking it would allow me to stand taller when I hike and run hills, taking pressure off the hamstring. I used the poles throughout both days of running and they even help me mentally. I feel safer from falling as I have certainly had my share of tumbles!

Lessons you learned that will help you next time around

I learned that I can start a race running with sore toes! This was one of my biggest concerns going into the race. After a long run, my second toes are always super sore, especially the next day and the thought of doing a long run starting out with sore toes was making me anxious. What I found out was that the toes were not my limiting factor – it ended up being my quads that gave me problems. I ran 13 miles on Saturday and had planned to run 20 miles on Sunday. By the time I got to mile 12 on day two, I was having serious doubts on getting to 20. My quads were so sore on the downhills that I looked forward to the uphills so that they would get relief. For a couple of miles, I forced myself to keep on going – I really wanted to get to that 20 miles. I would run to the count of twenty, then hike to the count of twenty over and over until finally I just couldn’t anymore. So instead of doing the last loop, I hiked to the finish for a final distance of 14 miles.

Most important course specific knowledge to know about the race

The RD requires that we run with the app “Ride with GPS” or an equivalent (Ride with GPS gives voice cues for navigation). The course is minimally marked and it is very easy to get lost. We were emailed the GPX files to download to our devices and didn’t have to buy the app to use the specific race courses. The app worked perfect on Saturday; however on Sunday, I did end up going the wrong way even though I had the course loaded on my phone. I pre-maturely took one of the three loops in the re-route (due to flooding); the app didn’t beep at me to tell me I was off course because the loop was part of the course; I just took it at the wrong time.

Aesthetics – Is it a pretty course?

It’s just so pretty in Sedona. In the hotel the night before I was listening to the local TV channel explain how, because of its beauty, over 100 movies have been filmed in Sedona, mostly in the early 40’s, 50’s and 60’s. Lots of never-ending eye candy on the trail!

Difficulty – Is it a tough course?

Both days, the courses were easier than the race I ran here in November. Most of the trails were compact mud and less rocks than I experience on the bulk of Arizona desert trails. I would say elevation gain/loss wasn’t difficult either. A little less than 100ft gain/loss per mile. There was only about a mile of trail that I had a hard time with because it was a little rockier, narrower and at the edge of a cliff but at that point, my quads were toast and I was mentally tired too. The trickiest part of the course was all the water crossings on Day 1. What is normally a dry creek bed had standing water in it and I had to step my way across on small rocks that poked out of the water. There were multiple crossings and each one had the effect of slowing me down as I had to first find the shallowest path across and then once across, I had to locate the continuation of the trail which wasn’t always evident.

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

Though small, this organization, Trail Running Escapes, is pretty organized. The race director is so easy to communicate with and very responsive.

Competition – Is there a strong field?

I would say not a strong field – this is a small race, I think the limit is 100 runners/day across all distances. Plus it’s fairly new, this being the second annual event. This woman sat next to me right after finishing the race and she was so excited to find that she was 1st female overall in the 30k, that it was totally unexpected and a nice surprise. She asked me if I was “Renee Gale” and when I said yes, she showed me that I was listed as 2nd female overall in the 30k and I laughed! I had signed up for the 30k so the system didn’t yet know that I had dropped down in distance. I ran 14 miles in the time it took her to run 20! Anyway, I emailed the RD and she dropped me down to the 17k race which is nice because I understand that every race is different and sometimes one just gets a DNF.

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.

Sedona is a tourist town so if one decides to run this race, get a hotel as soon as possible. The mid-range ones are expensive, I think I saw like at least $300-$400 a night for your standard hotel. I stayed in a budget-type hotel which was $350 for two nights. The race itself seems pretty easy to get into since it’s small and not well known.

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

The aid stations were stocked with water, Skratch, coke, ginger ale, salty snacks, fruit (bananas and unpeeled tangerines), gels (Muir), chews and bars. There were restrooms on day 1 but none on day 2.

Weather and typical race conditions

Both in November and now in March, the temperature starting out was in the low 30’s. This weekend, the high got to the mid 50’s. It was perfect running weather, partly cloudy on Saturday, sunny on Sunday. Earlier in the week, it rained a lot and at first it was looking like it might rain on Saturday. But as the week progressed, the probability decreased and we ended up with no rain.

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

From the race website: “All racers will be required to carry their phone with the Ride with GPS app loaded with each day’s route OR wear a watch/device with the race’s GPX/TCX files for navigation purposes. This is mandatory!”

How’s the Swag?

I got to say, best hoodie t-shirt ever: it’s soft, form fitting, tasteful addition of decals, something I can actually wear out in public rather than as pj’s! Also received a belt buckle which I don’t know what I’m going to do with.

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

I would give this race a 5 out of 5. I love running the trails at Sedona.

Photo: Arnold Begay

Antelope Canyon 50 Mile Race Report – Lukas Burrer

Race: Antelope Canyon 50 miler

Runner: Lukas Burrer

Race Date: 03/11/2023

Location: Antelope Canyon, Page, AZ

Results: 11 OA – 1 AG

Strava Activity Link: https://strava.app.link/wWvtgmFc7xb

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

  • Awesome location!
  • Running through the canyon, along horse shoe bend and Lake Powell was amazing!

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

Weather was kinda bad! Lot of rain which made the trails very muddy and slippery.

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

If you do the 55k, 50 miler or 100 miler you have to climb down a 55ish feet ladder into the canyon. There was a long line since it took some people quite some time to climb down.

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

Finished within my time goal and even placed first in my AG!!!

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

Be careful inside the canyon. Pretty narrow and dark in there.

Most important course specific knowledge to know about the race

Most of the time you’re running through loose sand which is draining on the legs! And gators.

Aesthetics – Is it a pretty course?

Very pretty! The canyon is amazing to run through. Also horse shoe bent and Lake Powell are very pretty, you’ll also pass both during the race!

Difficulty – Is it a tough course?

Kind of! Not much elevation change but most of the time you’ll run through loose sand which drains the legs after a while.

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

It’s well organized. Only bad thing was the situation with the ladder. They should have timed it better or at least have different lines and prioritize them, depending on the race distance!

Competition – Is there a strong field?

It’s mixed. Felt like some people just signed up to run through the canyon. But on the other side it was a pretty strong and competitive field of runners!

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

You should book your hotel in advance since it’s a famous and busy location all year around.

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

Pretty standard. Didn’t really miss anything but also nothing special!

Weather and typical race conditions

Weather sucked this year! Was supposed to be mid 50’s and cloudy which would have been perfect. But it rained a lot and the temperature dropped to low to mid 40’s!

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

Would recommend gaitors because of all the sand.

Spectators – Is this a friendly course for your friends?

Multiple aid stations to meet the crew! They can even go to the horse shoe bent while waiting for you to finish the race.

How’s the Swag?

Pretty good! Everyone seemed to enjoy their time out there!

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

9/10! Would definitely recommend it to others. The location is amazing and worth it to run 50 miles!

Elephant Mountain 22k Race Report – Erica Kollen

Race: Elephant Mountain 22K

Runner: Erica Kollen

Race Date: 02/04/2023

Location: Cave Creek Arizona

Results: 2:50

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

The AZ Desert never disappoints. Beautiful scenery, very well marked trails, and no crowds. There were very few hikers/bikers on the trail, that were not part of the event.

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

The terrain for the 22K was extremely rocky/technical. They only show smooth spots on race website, which were mostly on the 50k/50mile route. It is hard to check out the beautiful scenery unless you stop. One last thing. Aravaipa does not do age group awards. I placed 3rd in 50-59 and got no recognition for it! Hahaha! I want a medal!

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

It includes an out and back, as well as a loop.

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

As always, Aravaipa races are very well organized. There is so much comraderie on the trail. The weather could not have been more perfect, sunny, mid 40’s at start, mid 50’s at finish.

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

For the 22K, there was an aid station at mile 3, 6, 9..then 4.8 to finish. Most Aravaipa races are about .5 miles longer than expected. No need to carry much with you, unless u prefer not to stop.

Lessons you learned that will help you next time around

Last year I wished I hadn’t pushed so hard on the early climbs, because the last 4.8 miles were very steep, rocky, and hills felt never ending. This year I hiked early on and crushed the backside, finishing 31 min faster this year!

Most important course specific knowledge to know about the race

Be prepared for AZ weather. It can be extremely hot and/or stormy this time of year. Wear gaiters due to lots of loose rock. I saw people who were running 50k/mile with poles. They may help on the longer distances, but not the 22k.

Aesthetics – Is it a pretty course?

The course is beyond beautiful. The AZ desert is very green from the many rain storms we had this year. Zero trash on the trails and no sights of cars nor roads.

Difficulty – Is it a tough course?

The course is challenging but definitely not in the top 5 hardest that Aravaipa offers. I’d love to do the 50 mile some day.

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

Very well organized, lots of fuel choices and they also offer vegan options.

Competition – Is there a strong field?

Not so much.

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

You can register up until day of race, but won’t be guaranteed a shirt.

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

Gnarly Fuel 2O..electrolytes, standard snacks/fruit. Quesidillas at finish.

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

It’s a cupless event. Be sure to have a flask.

Spectators – Is this a friendly course for your friends?

No spectators on course, just at start/finish.

How’s the Swag?

Awesome blue technical t shirt. Finisher glass tumbler with elephant logo.

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

I give it 4 stars. I love this race. It’s my 3rd time coming back to it. I just wish the terrain was more forgiving.

Elephant Mountain 12k Race Report – Kiona Ogle

Race: Elephant Mountain Trail Runs, 12K

Runner: Kiona Ogle

Race Date: 02/04/2023

Location: Cave Creek Regional Park, Cave Creek, AZ

Results: https://ultrasignup.com/results_event.aspx?did=94657

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

  1. The scenery. The desert landscape is beautiful this time of year!
  2. The course. The trails are challenging, but very runnable. There are a few long hills that are challenging, but they are followed by downhill sections that are fun for running fast!
  3. The organization. The race is put on by Aravaipa, and it is exceptionally well organized.

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

I used to be able to park on-site, but this year, people running the 12K (and two other races) had to park off site and take a bus to the race location. I prefer the convenience of parking on site and having access to my pre- and post-race gear.

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

There’s good chance that you’ll run through or smell horse poop.

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

I really enjoy being able to pick up speed and stretch the legs on the downhill sections. There are a few relatively long downhill sections that are very runnable (pretty smooth, minimal rocks). Also, I’ve run this race four times over the past 5-6 years, and the weather has been perfect every time! The longer distances likely experience some heat later in the day, but generally not the 12K.

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

Be a little conservative the first mile or so, which involves mostly running up switchbacks. There’s another challenging hill section from about mile 3.5-4.5, and don’t feel bad about walking the last steep section! Also, I suggest bringing fluids, even though this is a relatively short distance; the air is dry, and it can get warm.

Lessons you learned that will help you next time around

This was my fourth time running this race and this course, and I learned from past races how to tackle the hills: “steady and strong.” Also, the first time I ran this race, I had a major fall because I tripped on my shoe laces (the bungee type) — so, I learned to use regular shoe laces and double tie!

Most important course specific knowledge to know about the race

Don’t go out too hard, be a little conservative on the first uphill section, and you need to turn-around at the aid station at the out-and-back section (I missed the turn-around my first time, and I ran an extra 1/4 – 1/2 mile).

Aesthetics – Is it a pretty course?

Stunning!! I will keep coming back.

Difficulty – Is it a tough course?

Yes, relatively tough. There are some challenging hills, and a short, moderately technical section through a desert wash.

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

Exceptionally well organized by Aravaipa!

Competition – Is there a strong field?

Yes, competition is generally pretty strong. I was second woman this year, and the first place woman set a course record and finished first overall. She was flying!

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

Easy to register, so far. But, I do worry that as the Aravaipa races get more and more popular (their size grows every year) that there’ll be a time when one will have to register far in advance. Also, I like to camp at the Cave Creek Regional Park (walking distance from race location), but the campsites are often booked far in advance; I couldn’t camp there this year.

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

I rarely stop at the aid stations, so can’t say much about them. But, important to note that they are cupless — you have to bring your own water bottle, etc.

Weather and typical race conditions

Weather is almost always perfect, but can get hot for the longer (ultra) races. If it hasn’t rained in a while, the trails can be dusty, which is most noticeable at the start, but once it thins out and there are fewer people running near you, the dust isn’t an issue.

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

I always wear a hat, sun glasses, and sun screen. Trail running shoes with good traction are great for allowing you to let loose on the downhills.

Spectators – Is this a friendly course for your friends?

Generally, yes. And, people often bring their dogs, too. There’s a play ground for the kiddos.

How’s the Swag?

Great. Really nice t-shirts and post-race option of a unique, hand-made “metal” or a glass or mug of some sort (wine glasses this year). Podium finishers also get unique, hand made trophies. The trophies and metals seem to change each year. There’s usually a “swag shop” on-site, and I often raid the sale bins; can get some great deals on hats, neck gators, shirts, and other items.

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

5 out of 5; yes, I’d recommend it, reluctantly (I don’t want the race to grow too much more in size!).

Mesa Marathon Race Report – David Ha

Photo: Mesa Marathon Photographer. Official Race Photo

Race: Mesa Marathon

Runner: David Ha

Race Date: 02/04/2023

Location: Mesa, AZ

Results: 3:03:55

Strava Activity Link: https://www.strava.com/activities/8504948347

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

  1. Point to point downhill course that is good for a PR or BQ attempt. The downhill is not as dramatic as the ‘Revel’ series so it does not beat you up.
  2. Seeing the sun rise in the desert.
  3. Good size marathon that is neither too big nor too small

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

  1. Aside from the beginning, which is in complete darkness the race is through residential and commercial neighborhoods.
  2. Not a lot of shade in the second half of the race, so it can get pretty warm

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

Starts before sunrise so the first 1.5 miles is in the dark. You need to pay attention to your surroundings and other runners. One runner tripped over another within the first five minutes.

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

I ran a PR by 6m25s. I stuck to the race strategy that my coach and I devised until I could not hold on at mile 24

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

Do not start too fast in the beginning even though it is downhill. Learn to run by effort/feel. Do not try to run the same pace at mile 5 and 6, where the course turns uphill because you will go back downhill for the next 12 miles.

Lessons you learned that will help you next time around

Still trying to figure how to avoid hitting a wall late in a marathon

Most important course specific knowledge to know about the race

Knowing the elevation changes of the course will help you formulate a good race strategy.

Aesthetics – Is it a pretty course?

The most aesthetic part of the course is the first several miles, which are in the dark

Difficulty – Is it a tough course?

Not a tough course, but the downhills can wreak havoc if one does not have experience running downhill

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

Very well organized from communication before the race, live stream on FB, Expo was well run, and race day logistics were very good.

Competition – Is there a strong field?

Good competition unless you are very fast or sub-elite runner. I had someone to run with the entire time.

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.

Race does not sell out, but prices do increase closer to the race. They have an early bird and Black Friday discount. Although registering early may get you the best price. Hotels are easy to come by unless you want to stay one of the two hotels at the finish line

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

Standard number of aid stations. Five aid stations had GU Gel, which is different than other marathons that may only provide one. I had my own gels. The aid stations spacing between Gatorade and water could use more distance and perhaps more people handing out drinks.

Weather and typical race conditions

Starting temps in the high 40s/low 50s. Probably a 5 – 7 degree temperature difference between starting and finishing depending on the time one finishes

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

I wore a singlet, half tights, arm sleeves, and gloves at the start. They had heaters at the start line and provided gloves, arm sleeves, and a warming blanket at the expo. One can also stay on the bus to keep warm until the race starts.

I took off my glove after a mile and rolled down my arm sleeves about 75 minutes in

Spectators – Is this a friendly course for your friends?

Yes and no, plenty of areas for spectactors since it goes through residential neighborhoods, but not really since it is point to point course. Spectators may only be able to see you at a couple of locations

How’s the Swag?

Thought this was excellent. T-shirt, arm sleeves, gloves, warming blanket, good medal, printed finishers card, free full resolution race photos, personalized race video, a Mesa to BOS luggage tag for qualifiers. Although not swag, they offered free sport therapy (stretching) and massages at the finish line.

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

5/5: I recommend this race to anyone looking to run a PR or a BQ time. It is well organized. The only drawback for me is having to train through the MN winter

Coldwater Rumble 20 Miler Race Report – Erica Kollen

Race: Coldwater Rumble 20 mile

Runner: Erica Kollen

Race Date: 01/14/2023

Location: Goodyear AZ, Estrella Mountains

Results: 4:35 6th in age group

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

The event was Aravaipa run, so it was very well organized and the trail markings were fantastic. The camaraderie on the course was very nice, everyone cheering each other on, on this very challenging course. It was nice having 30 min between each race category, so no big crowds on the trail at any time. I also liked the shape of the route..lol.. No out and backs. Large loop.

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

The course is a 20 mile loop. All start clockwise. The 100 mile and 52 mile categories change loop direction each time. I ran the 20 mile. So at mile 13, the elite of the 100 and 52 were now running into my direction. The trail was very narrow and rocky, so we needed to move off to the side, many times, to allow the elite to pass. It was hard for me to get my groove back! There was a 3 mile section (mile 12.5-15.5) that was nothing but thick beach sand, which caused some cramping. There wasn’t a whole lot of trail where you could run without the challenge of lots of boulders, sand, or going up/down steep washes.

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

There was on spot on the race, only this one, where there were huge chunks of quartz rock. Looked like heaps of snow! I thought I was hallucinating seeing it from a distance. I wish I had taken a photo.

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

As much as I hated the challenge, I loved the challenge. It was, by far, the most technical race I have done and I felt so proud when I finished. I had signed up for this last minute. I couldn’t sleep, so was on instagram and saw aravaipa post it is the last night to sign up online for this race. I asked my coach and he said to go for it, so I did! Aravaipa caters to vegan runners, offering chickpea salad sandwiches, vegan quesadillas, amongst many other choices. I met some new friends out there and enjoyed the after party/beer garden/music.

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

I am not even near far from being elite..haha. My recommendation for someone who wants to finish this without too much injury would be to train running in sand, thick sand. I had never done that and got bad foot cramps. WEAR GAITERS to avoid the sand piling in your shoes. No need to carry a whole lot of fuel on this one. No super long distances between aid stations (3.4-7miles) Hiking poles will only add extra weight to your pack.. there is no area where they would come in handy. This is a cupless event, so you need to carry your own cup if you want gnarly fuel/electrolyte drink at aid stations. Aravaipa sells collapsable cups.

Lessons you learned that will help you next time around

I’m learning to pace myself better. As my coach, Tom Scott, said. “If I don’t feel I could run up this hill at mile 20, don’t try to run up it at mile 1”, power hiking is so beneficial and saved me on this one.

Most important course specific knowledge to know about the race

Just be prepared for very steep climbs/descents, sand, narrow trails and very rocky terrain in many areas. Saying that though, the AZ desert is beautiful, but I recommend, if you are a beginner or clumsy, only look up if standing still…

Aesthetics – Is it a pretty course?

The AZ mountains are beautiful. Lots of cacti and this route offered quartz rock, which the estrellas are known for.

Difficulty – Is it a tough course?

This is a very tough course, which even the elite agree. I am very glad I did it, but can’t say I’d do it again.

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

Aravaipa races are always so well organized. This year, they had a lot of volunteers cancel and were in need of help at aid stations, which was difficult to get due to the expected rain. They still managed to keep it all together.

Competition – Is there a strong field?

Not sure how to answer this. It doesn’t feel like anyone is really competing with anyone, other than themselves. But those placing in top 5 may feel different.

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

Very easy to register, as I did last minute, but gets very expensive the longer you wait. And, the later you register, you are not guaranteed a race shirt.

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

As mentioned earlier, lots of food at all aid stations. Gnarly Fuel H20 and electrolyte drink, as well as soda/water.

Weather and typical race conditions

You never know what you will get in AZ. This year was perfect. 46 at start, high of 50’s. I heard one year was in high 80’s. The 100 milers unfortunately had rain overnight.

Spectators – Is this a friendly course for your friends?

No spectators on course.

How’s the Swag?

Nice T shirt this year and wine tumbler looking glass mug for finishers. The elite get buckles and trophies, I believe.

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

This was not my favorite race. I give 5 stars to aravaipa, but 2-3 for this course.

McDowell Mountain Frenzy 50k Race Report – Renee Gale

Race: McDowell Mountain Frenzy 50k

Runner: Renee Gale

Race Date: 12/03/2022

Location: McDowell Mountain Regional Park, Arizona

Results: 125 Overall, 1st AG

Strava Activity Link: https://www.strava.com/activities/8204079080

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

  1. This was my first 50k and I chose this race because it is one big loop, no repeat of any part of the course, my preference.
  2. My feet really appreciated the fact that a majority of this race’s single-track trails were compact dirt.
  3. I liked that I had many miles of runnable rolling trail before getting to the steeper climbs after mile 17 and that there was a lot less elevation gain overall than other 50k courses (~2800ft).

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

About four to five hours into running, it started to rain. It wasn’t heavy but it was consistent. The rain started to flow into the single tracks and at this point in the race, there were more rocks on the trail; It became more difficult to run due to both mud and slippery conditions. Since moving to Arizona in April, I’ve never experienced being cold while running. Being wet with temps only getting to the low 60’s, by mile 25 or so, I was shivering so much, I started to doubt whether I’d be able to finish. At times, my nose was so cold, I had to start breathing exclusively thru my mouth. The rain had been forecast so I had a rain jacket in my vest. I didn’t think it would help me since I was already super wet so I kept putting off stopping and putting it on. I finally decided I better stop and at least try. So glad I did because it actually did help – I finally stopped shivering and was able to finish the race.

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

Well, the longest I’ve run prior to this 50k is 21 miles. On all my long runs in this training block leading up to the race, I’ve never had an issue with having to “go”; I don’t know if that’s because it’s been hot since I moved here and I sweat it all out. But in this race, I had to stop four times and in the desert, the scrub doesn’t offer very many hiding places. The second two times I stopped, my shorts were wet from the rain and I had the most difficult time rolling them down. Guys definitely have the advantage – I did see one fellow ahead of me who just stopped along the trail, turned his back to us and went. Oh to be male in these moments!

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

I stayed on top of my fueling, never had an issue with energy. I held back in the first half as much as is possible for me. I was really unsure whether or not I could go this far. The last couple of months prior to this race, I had been having hamstring issues with my left leg and two weeks before, I fell and whatever I did when I fell did damage to that hamstring: it hurt so bad for a couple of days, I couldn’t run. But amazingly, somehow, someway, I managed 31 miles with a sore hamstring! I followed the suggestions of my coach and “hiked early, hiked often” and ended up pacing myself well enough to make it to the finish line. A big thank you to coach Frank who did such a great job getting me ready for my first 50k! He had me prepared for everything from pacing, fueling, and keeping a successful mindset all the way to having that rain jacket available.

Another super cool thing that happened that lifted my spirits: as I was coming into the third aid station, I heard someone say “is that Renee?!” and when confirmed gave me some cheers and encouragement. A thank you to Des and the other volunteers who greeted me!

Lessons you learned that will help you next time around

Next time, I will put on any rain gear as soon as it starts raining. I didn’t realize how much getting wet was going to affect me physically and mentally. When I got to the finish line, I started shivering again, uncontrollably and the women at the aid station (where I was trying to sip some warm chicken broth but failing due to the shaking hands) took me to the medical tent to sit under a heat lamp and dry off. Being wet and cold dampened the thrill of finishing this race with a better than expected time of just a little over 8 ½ hours (I was thinking it would take me 9 to 9 ½ hours).

Most important course specific knowledge to know about the race

Up until mile 17 or 18, the trail is mostly dirt single track and then from mile 18 to about 25, the trail gets more rocky. Mile 18 to 21 is the steepest section and everyone around me was hiking this portion. From mile 25 to the end, the trail is more like the beginning, mostly dirt. However, this is the section where it rained continuously so I encountered a lot of mud and puddles on that part of the trail. In my pre-race research, I had read several race reviews that commented that the last ten miles were the hardest. For me the hardest miles were from 18 to 26ish. There’s a last little climb at mile 29 but at that point, I encountered no more puddles and that was a relief.

Aesthetics – Is it a pretty course?

It’s standard Arizona desert scenery. Normally I find lots of beauty on desert trails; however, this day was overcast and rainy so I didn’t enjoy the views as much as I might have were it sunny.

Difficulty – Is it a tough course?

I’ve heard a lot of comments around the running community here in Arizona that this is a good course for first time 50k’ers. Compared to other courses, it’s on the “easy” side or shall I say less hard. This race also has a generous cut-off time of 15 1/2 hours.

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

Aravaipa puts on this race and they always seem to have their act together. This was the best-marked course that I‘ve run so far. They had big red signs for the 50k and big white signs for the 50miler. Whenever there was an intersection where there was more than one way to go, there was a warning sign right before the turns saying something like “critical turns ahead”. They also placed blue ribbons across any trail to indicate “do not enter”.

Competition – Is there a strong field?

There were about 600 runners across 5 different race distances. This year the race offered a Salomon Sponsorship to the top male and female winner of the 50 miler so I would assume that would attract some good competition, at least in the 50 mile race.

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

The 50k had four aid stations all well stocked. Volunteers were very helpful with assisting me refilling my water. The distance between aid stations #2 and #3 wa 10.5 miles and the runners are warned to fill up at #2 to not run out of water. With the rain and the weather in the low 60’s, water was never an issue for me.

Weather and typical race conditions

We did not have typical weather. I think it was said that this was the wettest day to date this year at that race location. The forecast a few days prior was a high of 71, low of 55, and overcast with slight chance of shower. That slight chance materialized and the steady afternoon rain kept the high temperature near 60.

How’s the Swag?

When I got to the finish line, I was handed a small glass with the Frenzy logo on it, maybe a stemless wine glass?. It had liquid in it so at first, I thought it might be champagne or something (a little delirious after 31 miles!). It was just rain water. No medals at this race.

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

I would give this race an 8 out of 10. Very definitely an excellent choice for my first 50k!

McDowell Mountain Frenzy Race Report – Georgia Porter

Race: McDowell Mountain Frenzy

Runner: Coach Georgia Porter

Race Date: 12/03/2022

Location: Phoenix, Arizona

Results: 1st Female, CR

Photo Credit: @spiritofdylan

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

I like that this race had a bit of everything in it. There were fast, flowy trails that tested speed, rocky, technical trails that tested skill, and a gnarly, steep (seriously, it’s insanely steep) climb that tested strength. I also loved the setting. McDowell Mountain Park has some beautiful desert running. I also really liked how the race was set up to come through the start/finish at mile 42 before heading out for the final 8 miles. It made things fun for runners and for spectators.

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

It’s always hard for me to find something I don’t like about an Aravaipa race. There was one confusing spot on the trail that could have used a bit more signage. But other than that, it was super well marked.

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

This year was funky because it rained a ton for the second half of the day! It doesn’t often rain for that long in the desert so the trails got crazy wet and muddy. I felt like I was on a cross country course the final 8 mile loop.

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

I really enjoyed the layout of the course. It was nice to start on the flowy trails to ease into the race. It was also fun to work into the more technical trails and to start climbing when the legs were tired of running flat.

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

As with most 50+ mile races, there was a huge benefit to going out at a controlled and conservative effort. Because the trails at the beginning are so flowy, it can be easy to start running too fast. Resist the urge! You want your legs fresh for the climb up Thompson Mountain.

Lessons you learned that will help you next time around

I had a rough first 16 miles with stomach cramps and GI issues. I didn’t feel fresh and I was definitely concerned that I was going to have a really bad day. But things turned around! I learned that things can turn around and that you don’t have to feel great to have a great performance.

Most important course specific knowledge to know about the race

The climb up Thompson Peak is incredibly steep. I’m talking 30% grade in spots. It’s difficult to climb and it’s difficult to descend. It’s also paved. Getting in some specific training to make sure your legs can handle it is ideal!

Aesthetics – Is it a pretty course?

If you like beautiful desert running, this race is for you! The race starts right before sunrise so the first hour is absolutely stunning.

Difficulty – Is it a tough course?

Is a 50 mile race ever easy?! There were aspects of this course that made it “easy” in comparison to other 50 milers, and aspects that added difficulty.

This race is at 2,000ft so there’s no high altitude. The trails are mostly very runnable with nothing too technical. However, because the trails are so runnable, it can beat you up pretty quickly if you’re running hard! The climb up Thompson also adds plenty of difficulty to the course.

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

As with all Aravaipa events, this race was very well run. The race director Scott Traer does a fantastic job of organizing, playing MC, and keeping the stoke high.

Competition – Is there a strong field?

This year the race offered a year Salomon sponsorship as the prize for the first male and first female. This brought out some good competition and hopefully, the race will continue to build on this momentum!

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

It’s easy to register for this race via the Aravaipa website or Ultra Sign-Up. It’s near Phoenix so lodging is also very easy to find.

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

There was a typical “runner buffet” at the aid stations. The volunteers are always so amazing!

Weather and typical race conditions

Typically weather is great. 50s and 60s for temps with clear skies. This year it was cloudy and it rained later in the day.

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

No special gear needed for this one.

Spectators – Is this a friendly course for your friends?

Spectators can hang out at the start/finish and watch runners start, see them come through at mile 42, and watch them finish.

How’s the Swag?

The swag included a race shirt with awesome Aravaipa artwork and a sticker.

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

Two enthusiastic thumbs up!

Georgia Porter is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Red Rocks of Sedona Race Report – Renee Gale

Race: Red Rocks of Sedona

Runner: Renee Gale

Race Date: 11/05/2022

Location: Sedona, Arizona

Results: 18 of 22 overall

Strava Activity Link: https://www.strava.com/activities/8074665475

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

  1. The views along the course are spectacular, this had to be the most beautiful area I’ve run in. Most of the route is single track and meanders through Ponderosa Pines, buttes, pinnacles, mesas, and canyons. I especially enjoyed the Hiline Trail where we climbed maybe 200 ft and ran a narrow path alongside a cliff edge for more than a mile with a constant view of the valley below.
  2. The weather was perfect – the morning started out in the mid-30’s and got to the low 60’s by the end of the race. Running in the Arizona desert, I usually don’t encounter much shade but there was more shade than I expected. I can’t really remember how much but I just remember it being really pleasant and much appreciated.
  3. One other nice aspect of the race was my fellow runners – very friendly! I think the field was limited to 100 runners giving the race a more intimate feeling. The ones who got there on the first shuttle (like me) had to wait in the cold for two hours before the race and a bunch of us found a place to hang out and chat in the alcove of the church where the race started.

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

I must have got lost at least 3 times. Most of the course was decently marked but there were a lot of trail changes. They had the turns listed on a piece of paper that you could take a pic of with your phone. There were 50 line items on the list and I need reading glasses to see my phone. When I’m running I got enough going on in my head without trying to decipher their turn instructions even if I could have seen them. One time I veered off course and it took me seven minutes to find my way back. One thing that makes it difficult to stay on track is when we would run over these great big rocks – those famous Red Rocks. I would be running on a trail and come to these huge expanses of rock that have no vegetation (so nowhere to hang a ribbon) and they go in every direction so I would stop and look at the horizon for some sign of where to go to next losing time, getting frustrated. In fact, I found out post-race that three people I had sat and talked with at the start line got so lost, that they decided to make up their own course for a while, then they called the director and got picked up, not finishing the 20 mile course.

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

This was the most technical course I’ve raced and also the longest. Having fallen and broken my forearm in May, my biggest goal in every race and trail run is to stay upright. I managed to do that even over many miles of rocky trail. Maybe 18 miles into the race, a female runner in front of me fell when her foot planted on a loose rock. That was a good reminder to me to keep my focus on being safe. These were big boulders on a steep descent with not a lot of footholds. I decided to shimmy down the worst of it on my bum. I think I’m most proud of the fact that I kept going and kept a positive attitude when faced with some obstacles. At mile 11, the toe of my shoe hit a rock and the pain shot up my leg into my hammie where I’ve been having some pain for more than a month. At that point, the trail was studded with uneven rocks and my hammie hurt for about two miles after that. The pain made me think I might not make it but I took a let’s just keep going and see what happens perspective. I feel I practiced a lot of mindfulness during this race – I’m learning to listen to my body. I was open to seeing what would evolve – I didn’t think “quit” nor did I think “push through the pain no matter what”. I just took it easier over those rocks and eventually felt better.

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

Having never run this distance, my awesome coach Frank suggested I start out the first few miles at the low end of my easy-pace HR. I had planned on doing that but got focused on a secondary goal of keeping a certain average pace. That goal pace was slower than I’ve been running my long trail runs so I thought I was being conservative by meeting that pace goal even though my HR was averaging a bit higher than we had set. Half way through the race I realized I couldn’t keep up the “conservative pace” and settled into something more sustainable. I’ve heard it said don’t try something new for a race, for instance new shoes or eating food you’ve haven’t tested while running. Well I have always run with audio cues, one of them tells me my HR. I was worried about battery life on my watch so I turned off bluetooth which meant no audio cues. This meant looking at my watch a lot more than I’m used to and this might have affected my focusing on the HR goal. In summary, my lesson is an old one – don’t try or do something different for a race than what you are used to.

Lessons you learned that will help you next time around

My foot was developing a blister when I got to the first aid station. I was planning to do something for that, I had some bandages with me but I totally forgot. Then when I got to the second aid station, I still didn’t do anything. I think I have an issue with spending too much time at the aid station and I want to get going (especially after losing time getting lost). My lesson is I need to take the time or do some better preventative work.

Most important course specific knowledge to know about the race

Sedona is a tourist town and the course was open to hikers and mountain bikers. That became more of an issue later in the race, not so much in the earlier hours.

Aesthetics – Is it a pretty course?

So so beautiful! Way too many photo op decisions!

Difficulty – Is it a tough course?

For me, this was very technical. Running over those great big red boulders was difficult. They are very uneven, pockmarked and then I’d have to jump across any creases between boulders. I would get to a nice downhill section but couldn’t push the pace because the path was studded with rocks of all different sizes and shapes. I’ve been running on lots of rocky trails in Arizona but some of these were a bit trickier. I rolled my ankle a little and I’ve never done that before. The Hiline trail was pretty narrow and at the edge of a cliff, not too rocky but there were enough rocks and roots to give me pause and slow me down even though at that point, it’s pretty flat – I didn’t want to fall off the cliff!

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

It was well organized. They had shuttles to bus us to the start line and that was no issue. Coffee while we waited for the race to start. The aid stations were well stocked and the volunteers friendly and helpful.

Competition – Is there a strong field?

This was the Red Rocks of Sedona’s first race. There was a marathon (27 racers), a 20 miler (22 racers) and a 10 miler (59 racers). I would say probably not a strong field but I don’t really know.

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.

Since it’s a new race, it wasn’t hard to get into. However, Sedona is a tourist town. I booked my lodgings a little more than 2 months in advance and could only get a budget hotel, minimum amenities at $190/night.

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

Two aid stations for the 20 miler – at 7.2 miles and 14.5 miles (I didn’t get to the second aid station until 15.5 miles due to being lost, etc.) The race email said “Skratch electrolyte drink, Salt Stick chewable tablets, Muir Energy gels, Skratch bars, Krispies and Chews as well as salty snacks, bananas, coke and water” I don’t remember seeing any coke until I got to the finish line but I might have missed it because everything else was there. There were also mandarin oranges which I would have liked but they weren’t peeled or cut in half and I didn’t want to deal with that.

Weather and typical race conditions

Weather was clear. Strava shows that when I started the race at 7:45, it was 34 degrees. The high for the day was forecast for 63 but I didn’t check when I was done. A cold front had moved thru Sedona a few days before the race but the day of the race was pretty typical for November.

How’s the Swag?

Got one of those typical heavy medals on a ribbon which is fine. But I LOVE the race shirts that we got. It seems higher quality than usual and the graphics on it are pretty cool – fits really nice too.

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

I would give this race an 8 out of 10 – it was spectacularly beautiful, challenging and great single track.

Vertigo Night Runs 10k

Race: Vertigo Night Runs 10k

Runner: Renee Gale

Race Date: 08/20/2022

Location: White Tank Mountain Regional Park

Results: 41 of 123 overall, 7 of 54 gender

Strava Activity Link: https://www.strava.com/activities/7672869333

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

This race had a variety of steep washes, rocky terrain, and nice runnable downhills – it was challenging especially with the rain and lightning that started around mile 3 but just the right amount of difficulty to keep it interesting and fun. For me, the first half was a little harder than the second which I really appreciated as it allowed me to put in a strong finish.

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

The trail was supposed to be well marked but a bunch of us ran up a wash when we were supposed to run across it – I ended up running almost an extra half mile around the one-mile mark which made it a mental struggle to not think about for the rest of the race.

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

Wouldn’t call it weird but crazy! Lots of crazy weather. I have never run in lightning and was quite scared at the start of the race.

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

One of my main goals for the race was to stay upright. I fell and broke my forearm at the end of May running down a rocky trail so I have been feeling very cautious and tentative returning to the trails after healing. Even with the mixture of mud, rocks, rain and puddles galore I kept on my feet. I kept bringing my focus back to being safe yet I was able to also dance down confidently through a lot of rocky gullies, crevasses, trenches and slog through so much mud.

Another goal was to finish strong. In the first half of the race I was feeling more tired than I expected and was wondering if I would be able to go stronger in the second half. But I surprised myself! During the last two miles, there was lightning all around us, rain, wind, bigger and bigger puddles and mud, mud, mud. Sometimes, the mud would grab at my feet but I just kept pushing through it steady and strong. I was so surprised to see several male runners walking at this point of the race as it was pretty flat – it felt so powerful to pass them. I felt like the energizer bunny – just kept going and going, I was in the zone.

Lessons you learned that will help you next time around

My biggest lesson is trust myself. When all the runners were turning left into the wash, I knew it was wrong as I had run the course the week before. However, I thought they must know something I don’t know and followed. I was very upset with myself for going along with the crowd and not trusting what I knew.

Most important course specific knowledge to know about the race

There’s a big climb a little after the 3rd mile – short but steep, maybe a little less than a quarter mile – everyone around me was hiking it. It’s followed by an almost equally short steep descent. The trail is narrow here and I got caught behind a runner who was going slower than I wanted to go. I wasn’t able to pass until we got down near the bottom of this section.

Aesthetics – Is it a pretty course?

This race is held at night so one isn’t really seeing any scenery – however, the lightning was better than 4th of July fireworks!

Difficulty – Is it a tough course?

The course is very rocky – I would say more than half of it – which makes it tougher to run on than hard-packed dirt. However, the elevation changes are very manageable except for the one steep short climb mentioned earlier.

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

It was organized enough. I couldn’t hear everything that was being announced. They mentioned that the race would be paused if there was severe weather but I couldn’t understand how that was going to play out. There were going to be several different distances ran – 6k, 10k, 20k, 31k, 52k. Apparently, the runners in the 20k, 31k, and 52k weren’t able to finish as the race was paused after the first 10k loop and never started back up due to the weather.

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

The parking lot is very big so no worries there.

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

There was an aid station around mile 4 but I didn’t stop to check things out. I noticed that there was a pad on the ground to clock the runners at that milestone. It was very small so I wonder if some runners missed it.

Weather and typical race conditions

August is hot and monsoon season in Arizona. It was 88 degrees and 60% humidity when I started the race. The rain felt really good once it started!

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

Even though it’s a night race, it’s still hot this time of year in the evening. Just make sure you’ve dialed in your hydration.

Spectators – Is this a friendly course for your friends?

There was plenty of room at the race start/finish to hang out but that’s about it.

How’s the Swag?

I like the wooden medallions that were handed out but was disappointed in the t-shirt. There’s an option to opt out of the shirts and get a small discount so next time I will do that.

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

I personally enjoyed this race but mostly because I met my goals and overcame the challenges I ran into weather wise. I would rate this a 7 out of 10.

Thinking about getting into trail running? Check out our trail running coaches!

ARR Summer Series 3 Race Report – Renee Gale

Race: ARR Summer Series 3 (4 Miles on the 4th)

Runner: Renee Gale

Race Date: 07/04/2022

Location: Rio Vista Park, Peoria, AZ

Results: 3rd in Age Group, 179th out of 362 overall

Strava Activity Link: https://www.strava.com/activities/7413715908

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

I liked that the top 3 runners in each age group were announced and called up to receive an additional medal. It was the first time I ever got to hear my name called at a race – made me feel special. Also, logistics were good – plenty of parking, easy to pick up bib. Last, I liked that they released runners in waves of mile pace. I didn’t have to figure out where to place myself at the start line. Being with like-paced runners helped me to not start out too fast, to not worry if I was going to be stuck behind slower runners or to be trampled by faster runners.

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

This was my first road race since moving to Arizona from Washington state. I was looking for something flat so I could test my speed. I’ve been running a lot of trail races where I don’t care about pace; however, I used to run a lot of 5ks where I do care about pace and every once in a while want to see where I’m at speed wise. This was the flattest road race I could find but it turned out to be not as flat as I would have liked. There were enough elevation changes that kept me from running this as fast as I would have liked.

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

Pretty normal race except for the BBQ that was held right after. I don’t think I’ve ever eaten hot dogs and hamburgers at 7:30 in the morning before and it doesn’t quite mix with hard running in the heat! Maybe cold pizza or something.

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

My awesome Coach Frank and I came up with a solid strategy given that I’m fairly new to Arizona and still acclimating to higher temperatures than I was used to in western Washington. Rather than pace, we set heart rate limits for each mile. For the first mile, by keeping my heart rate under the target, I was able to run at a steady pace and didn’t go out too fast which is a big tendency of mine. The second mile, I also met the target rate and was feeling really good. The first half of the race trends downhill and the second half trends uphill. I knew I had to save energy if I were going to try to climb through miles three and four and finishing strong. So after completing two miles, I had met that goal of holding back in the first half and saving something for the last two miles.

I feel good about the fact that I truly kept in mind our HR strategy and was conscious of executing it the entire race. I was very happy about that. A lot of times in racing, I get going and all concentration on strategy drops and I get caught up in the moment. Unfortunately from mile 2.5 to 3.5, the accumulative effect of the heat caught up with me and due to some nausea, I could not kick it up a notch as planned for that interval. However, I employed all my mental tricks to just hang in there and keep on going, no matter what. For example, there was this older woman just ahead of me and I could tell from her breath she was struggling but she kept managing to stay in front of me. Thinking she might be in my age group, I just told myself to keep pace with her and then when we crested, since I didn’t seem to be struggling as much, I should be able to pull ahead. Which is what I did. So she helped me up that climb. Looking at the results, she was actually not in my age group but I sure appreciated her help! The last 0.5 miles, I was finally able to push more and finish that last half mile strong.

Lessons you learned that will help you next time around

I think for these short road races, I need to eat less breakfast. Both during this race and a couple of weeks ago during my mid-week hard workout, I got to feeling nauseous. My breakfast might be contributing. With all the trail running I’ve been doing and having to stay fueled throughout the long miles, I get mixed up how much/little I should eat for a shorter effort.

Most important course specific knowledge to know about the race

There are several elevation changes on the course. I heard other runners prior to the race talking about this, giving a “warning” that it’s not exactly flat. I think because the race is in the city, along a “river” (dry gulch mostly), there is an expectation that it’s flat. But what happens is the path has to dip under the major city roadways, then come back up.

Aesthetics – Is it a pretty course?

Well I’m used to the green beauty of Washington state. There’s a lot of brown but there are green plants growing amidst the brown in the gulch. It’s pleasant but not what I would call pretty. Plenty of rabbits and birds roaming around.

Difficulty – Is it a tough course?

In the scheme of things, it is not a tough course, but again it’s not flat so I still struggle a little bit with that combined with the heat aspect.

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

The race was pretty organized. No issues getting bib. The only problem I had was right before the race, they were making some announcements on the speaker and I couldn’t hear everything that was being said. They were saying something about starting the race in waves because the start of the race is over a narrow bridge. But I couldn’t hear the details of those waves and had to ask someone near me.

After the race, there was a BBQ with hamburgers, hot dogs and veggy patties along with the usual post-race snacks. No lines to get food, plenty to go around.

Competition – Is there a strong field?

The top male ran at a 5:09 pace and the top female at 6:33. There were 362 runners that finished so one of my larger races since the beginning of the pandemic. Being in an older age category, half the time, I place first in my age group. But the winner in my age group ran a 7:06 pace which I’ve never experienced before, way out of my league.

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

This race is near Phoenix. I just drove from my new home. I would think it’s just something for locals. Signup was easy. That’s all I know!

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

It was only a 4 mile race. I really wouldn’t have expected much but there were 2 aid stations, one around the first mile and the other at 3.5 miles. Water and Gatorade.

Weather and typical race conditions

Starting out the temp was 84 and at the finish, 87. There was cloud cover at times. Considering the averages in this area, these temps were on the lower end, pretty ideal for this time of year. I heard some locals commenting that it was less hot than usual.

Spectators – Is this a friendly course for your friends?

It’s a pretty and well-maintained park where one could happily hang out while the runners are racing.

How’s the Swag?

The usual. Big heavy metal medal. Then I got a bottle can opener as my 3rd place finish medal.

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

I would give it a 7/10. It’s always fun when there is a big field of participants. There was every kind of runner and a very friendly inviting atmosphere. When they were announcing the winners in every age group, you could tell a lot of people knew one another, shouting out names in greeting.

Need a checklist to prepare for your next race? We’ve got you covered.

Cocodona 250 mile Race Report – Greg Ottinger

Race: Cocodona 250

Runner: Coach Greg Ottinger

Race Date: 05/02/2022

Location: Arizona

Results: https://ultrasignup.com/results_event.aspx?did=85868

Photo: Greg Fall

 

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

I truly appreciated the challenge, the opportunity to see so many different areas of Arizona in a single effort, and the thoughtful organization of the race organizers (Aravaipa Running).

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

When you sign up for a challenge like this, you should expect and love the unexpected.

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

Running 250 miles is beautifully weird.

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

Some of the greatest joys of the race included the scenery (especially in Sedona) along with the highly crew accessible course. I had a crew/pacer combo of two and was able to see them very regularly throughout the experience.

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

Arizona – warm, dry and high UV. With some area of the race are up above 7,000-9,000ft, and others much lower, the heat will feel differently depending on your altitude. Think carefully about clothing selection and sun protection (hands, neck, face, arms) as the lower elevation sections may feel a bit more like an oven than other areas.

Lessons for 200+ milers

  • Either your fuel plan, hydration plan, gear plan, or lighting plan will likely fail, and hopefully only one of them, at least at a time. Have your backups ready and be sure your crew knows them.
  • You are going to lose your mind at some point, to some degree – who is with you or who has your back to make sure you are on course? If you do not have a pacer late, consider running with another runner for safety.
  • If the sun is up and you are leaving an aid station, make sure you have your night gear, as it is likely to be dark when you see aid again.
  • It’s going to hurt – what is your strategy to see the pain coming, embrace it (or ignore it)?
  • Sunburn in the day = healing at night. Healing at night = energy from your goal to keep moving at night. Plan accordingly.
  • If you consume a ton of salt at an aid station (good!), don’t forget to ensure you have enough water to balance. 19 miles of salty thirsting can be a little less than fun.
  • Have duct tape with you. You will be surprised at how and why you may need it.
  • Try to eat real food – you really aren’t moving that fast (really). Take the time to throw down an avocado with chili powder (or your jam) and you set yourself up for soem strong nutrients.
  • Know exactly where your essentials are stored in your vest. Try to make sure you know how to easily reach your food, water, chapstick, lube, turmeric (for me). Stopping to shuffle around and dig things out of unreachable pockets will cost you time and possibly allow the sleepy monster to attack while you are tinkering around with your pack. RUN!
  • Sleep – I try not to, as much as possible. I also avoid sleep stations – as they are WAY too comfortable and suddenly the race is over and you are all snuggled up. Short naps along the way to clear the sleepy eye chemicals may just do the trick.

Most important course specific knowledge to know about the race

The course was well marked, and with this distance, it is very important to also have the course downloaded to your phone and or other devices. You will want to be able to be your own “digital” confidence marker for peace of mind, especially as you may be slightly less mentally focused as you enter the 2nd, 3rd, night. Possibly.

Aesthetics – Is it a pretty course?

Gorgeous!

Difficulty – Is it a tough course?

Cocodona is a wonderful and awesome challenge.

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

Aravaipa Running is a machine. The entire experience was coordinated and thoughtful, including some very tricky times leading up to the race related to wildfires.

Competition – Is there a strong field?

This race gathered some extremely accomplished ultra runners along with some of the finest through hikers (FKT’ers) in the country. However, despite the obvious competition, every runner was also out there to support each other, as it is really you vs 250 miles more than anything else.

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

Easy registration – plenty of room, no trail work, no pre-races (other than an expectation of using your own common sense). Hotels on either end are easy (though the NAU graduation does put a pinch on Flagstaff Hotels if it is the same weekend again).

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

Amazing, brilliant – extremely vegan friendly with hot and cold options. Truly – incredible options and people.

Weather and typical race conditions

Arizona in May. 🙂 Warm and dry overall, although we did get down to 25 degrees and snow one night.

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

Sun protection and a good sense for adventure and fun.

Photo: Greg Fall (pacer)

Spectators – Is this a friendly course for your friends?

Very crew and spectator accessible the entire way. There are at least 17 crew accessible aid stations along the way (total of 20-21).

How’s the Swag?

Gorgeous copper buckle (locally sourced) that pays respect to the different Arizona towns you cross, sweet long sleeve (Hooded?!?) shirt, local coffee beans, and a high quality backpack. Very strong swag game.

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

5/5

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

Grand Canyon: Rim to Rim to Rim with Coach Natalie Collar

Runner: Coach Natalie Collar

Trip: Grand Canyon: Rim to Rim to Rim

Date: 04/04/2022

Time to complete: 16 hours

Location: Grand Canyon, Arizona

Strava Activity Link: https://www.strava.com/activities/6933486256

Gear – What did you bring?

  • Ultimate Direction Ultra Vesta
  • 1.5L hydration bladder
  • 500mL soft flask
  • Katadyn 1L water bottle filter
  • Altra Superior shoes
  • t-shirt
  • shorts
  • light windbreaker jacket
  • Coros Apex Pro Watch
  • Trail Sisters trucker hat

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

  • Spring Energy Awesomesauce (5)
  • Honey Stinger Waffles (2)
  • Honey Stinger Chews (3)
  • Jolly Ranchers
  • dried mango
  • peanut butter-filled pretzels
  • chocolates
  • Spring Energy Electroride (1L total)
  • drank almost 10L of water

Logistics – What kind of planning was involved for both prep and implementation?

At this time of year, the North Rim is still closed, so no parking or services are available there, which left two options for starting at the South Rim. You can either take the South Kaibab Trail or Bright Angel Trail down to connect it with the North Kaibab Trail. Since I didn’t have anyone to give me a ride in the morning or pick me afterwards, I opted for the Bright Angel Trailhead, because parking is right next to the trail, whereas South Kaibab Trailhead is a couple miles away from the parking. Distance-wise, South Kaibab is a little shorter than Bright Angel, but if you have to cover the extra distance on foot to the parking lot, it basically evens out.

I was staying in Flagstaff which was less than a two-hour drive from the trailhead, so I’d recommend staying here if you’re not staying in the Grand Canyon village.
There are water sources along the way at the various campgrounds along the route, but researching this information was difficult and unclear. When I did the route, the water sources were turned on at: Indian Gardens, Phantom Ranch, Manzanita, and this was just enough to stay hydrated throughout the day. My strategy was to fill up with as much water as possible when I came to a water source, especially as the temperatures warmed up.

Where to find the info on this

I found the route details on the Trail Run Project website and Strava. I recently found a Facebook Group for Rim to Rim to Rim info, including up-to-date water access info, and the name of the group is: Grand Canyon R2R2R Run! https://www.facebook.com/groups/grandcanyonr2r2rrun

What went “right” or at least how you expected it to go?

Route finding was pretty simple as I expected. There were more public restrooms than I expected, which is always nice for a long day on the trail, too. Nutrition and fueling went well, too. No upset stomachs, no dehydration, no falls or blisters (yay!), and STUNNING views along the way. The weather was also perfect, and even though it got up to 75-80 at the peak of the day, there were maybe 1-2 moments where I actually felt too hot. In fact, until 10 am, we weren’t even in direct sunlight, which was awesome (We started just before sunrise at 5:30am).

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

My legs were actually pretty gassed after the initial descent of 6-7 miles, even though I was taking it easy, so dealing with the unexpected fatigue from so early on was a little challenging. I wouldn’t say I had the best day physically or mentally and almost nothing felt easy, but I definitely enjoyed being on the trail.

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

  • I ran out of water once, just due to being stubborn and ready to be done at the end. I passed through Indian Gardens, which is just under 5 miles from the top of the South Rim, and I thought I had 500mL left, but only had a couple sips. Luckily, I was with a friend who had a bit more water left, so we shared. It was also dark and temps weren’t too high.
  • Another lesson for me was that 48 self-supported miles was just a tad too long for me. I’ve done several 20-30-mile self-supported runs, as well as many 50-mile+ races, so I wasn’t expecting this to be too different, but it definitely was! After 35 miles or so, I really just wanted warm food and an aid station, and would’ve paid so much money for a burger or ramen.
  • Finally, this is definitely a route I will only be running once, but there are so many other adventure routes in the Grand Canyon that I’d love to put together a shorter one and continue exploring this beauty.

Everything else!

  • This was a bucket list adventure run for me–48 miles, 11k of up and down–so I feel incredibly proud to have completed it! I had been to the North Rim once before, but only hiked down a mile or so, so almost the whole route was completely new to me. It was such a treat to see such gorgeous and unique views throughout the whole route. We had ideal weather and trail conditions, too, so I highly recommend this route at this time of year before it gets too hot. I did heat train for this run, by hitting the sauna and hot yoga a couple of times, but I was totally unaffected by the heat.
  • We saw quite a few other parties of runners along the route, either completing the full double crossing or some other variation. We also saw many hikers and one party of mules, so although it was a long self-supported adventure, it definitely wasn’t a remote alpine-esque route where there are only a handful of people on the trail.
  • I think I will remember the feeling of being so small compared to the canyon walls the most. You look up, and you can’t even see the top of the walls. While you’re up higher in the canyon, and you look down, you can’t even see the bottom. I don’t think there is a name better and more fitting than the Grand Canyon. It was unlike any feeling I’ve had while running in the Colorado mountains.
  • Finally, my recovery from this run has been pretty ideal. The initial day or two of soreness, fatigue, and stiffness where there, but after a day in the car and an epsom salt bath, most of the soreness has dissipated, and it feels like I will be back running soon!

Natalie is a coach with Team RunRun. To learn more about her or work with her, check out her coaching page.

Additional Trip Photos:

Crown King Scramble Race Report – Georgia Porter

Race: Crown King Scramble

Runner: Coach Georgia Porter

Race Date: 03/26/2022

Location: Crown King, Arizona

Results: 1st Female, 5th Overall

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

  1. I really enjoyed the beautiful desert running and the epic views of Lake Pleasant. The race starts down at Lake Pleasant and climbs about 6,500ft in 50k to reach Crown King. So there are plenty of spots to turn around and take in the views.
  2. I also liked the climbing! If your strength is uphill, this might be the race for you.
  3. The race finishes at a saloon in the very remote and VERY small town of Crown King, it’s a great celebration scene afterwards!

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

This race is on a rough 4×4 road and although this was the first year that Aravaipa had the road closed, there were plenty of ATVs that disregarded the road closure and kicked up a lot of dust.

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

You get to see a lot of asses! Donkeys that is.

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

Because the race is on a 4×4 road there is plenty of room to run with people. I ran the first 22 miles with a good friend and it was so much fun.

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

Although the course profile makes it appear that this race is all uphill, there is a lot of rolling terrain the first 20 miles or so. Definitely train for the uphill, but know that there will be some downhill sections as well.

Lessons you learned that will help you next time around

Because I thought the course was going to be ALL uphill, I was a little more conservative than I probably needed to be for the first 20-22 miles. Next time I’ll know I can push it a little more.

Most important course specific knowledge to know about the race

Mile 26-29 is the most sustained and steep uphill portion of the race. Be prepared to grind!

Aesthetics – Is it a pretty course?

This is a beautiful desert course with some great views.

Difficulty – Is it a tough course?

There is some solid climbing which can make this course tough. But the terrain is very runnable with only a few, short technical sections.

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

Aravaipa always does an amazing job at organizing races. The aid stations were full of amazing people who were so helpful and encouraging.

Competition – Is there a strong field?

There is usually a fairly competitive field.

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

Standard signup/registration process. It is also possible to book camping at the start (Lake Pleasant).

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

Standard fare at the aid stations but extra amazing volunteers out there.

Weather and typical race conditions

It was warm and dry. Temps got up to the low 70s which is a little warmer than normal.

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

I found a vest very useful. It was hot and there was a lot of exposure later in the race so having a lot of water really helped.

Spectators – Is this a friendly course for your friends?

This course is very remote making in not spectator friendly. Friends and family can watch the start then drive 1:30-2 hours (mostly on a dirt road) to the finish at Crown King.

How’s the Swag?

Long sleeve cotton shirt with a well designed logo.

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

All 5 stars for this one!

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

Grand Canyon Half Marathon Race Report – Shannon Porter

Race: Grand Canyon Half Marathon

Runner: Coach Shannon Porter

Race Date: 11/06/2021

Location: Grand Canyon Village

Results: First Place Woman

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

  1. Before you begin the race there is a pancake breakfast feed and it’s included in the cost of the race. Also two free beers afterwards.
  2. This race is on trail only, but surprisingly not that technical. They have ribbons and arrows marking the entire route.
  3. Run Tucson puts on an amazing event, great energy and prize money is offered to the top three individuals with a bonus for breaking the course record!

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

The start times can be a little confusing. There is a “trickle start” beginning at 7:30 am for those who plan on not competing for prize money, but the finish line wasn’t set up for those who finished before 9am, which I think is an improvement they could make.

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

The race is a bit of a misnomer, you actually don’t see the Grand Canyon once during the race. But the good news here is you also don’t have to pay the fee to get into the national park. I would suggest visiting after the race if that is on your bucket list. Also I saw two tarantulas out on the course.

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

The trail through the high desert forest was absolutely beautiful, and with it being so well marked I didn’t have to worry about making a wrong turn so I was free to enjoy my surroundings. Also Randy Accetta, the race director, is as nice as it gets and will help you with any questions.

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

Start slow, there is quite a bit of elevation so I ran this more like a hard long run effort instead of an all out race. Pacing will help you finish with more energy later on.

Most important course specific knowledge to know about the race

Know that it is a challenging course, don’t go out and expect a personal best on this one.

Aesthetics – Is it a pretty course?

It is a beautiful course. Mostly you run through the forest near the canyon where you experience the high dessert.

Difficulty – Is it a tough course?

Yes, this course is a difficult one. There is elevation gain as well as loose gravely area of trail on some parts. But that is expected with a trail half.

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

The Grand Canyon Half Marathon is very well organized. Run Tucson does a phenomenal job making sure things run smoothly.

Competition – Is there a strong field?

This race is still in its infancy so it is a smaller crowd of elite runners. But I have no doubt it will pick up in the next few years.

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

This race as an easy in to get into, again Randy is a great director and Run Tucson sends out information well in advance on logistics for race weekend. There was ample information about hotels, parking, and what to do while visiting the area.

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

Every four miles there is a water station.

Weather and typical race conditions

This year was a typical weather scenario for the canyon, starts out colder but by the start of the elite race it warms up to tank top weather. Not a lot of wind either and the course is mostly shaded.

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

I only raced with one gu packet. With the water aid stations I felt that it was enough for the thirteen miles and it felt right for me. If you are planning on being out on the course for additional time I would plan for more fuel during.

Spectators – Is this a friendly course for your friends?

Not super spectator friendly besides the start and the finish.

How’s the Swag?

Amazing swag. Long sleeve technical shirt, finishers medal that doubles as a coaster. Free pancake breakfast and two beers afterwards.

The Overall Score for The Grand Canyon Half Marathon – How many stars do you give this race and do you recommend that others run it?

Five stars. Overall this is a great race to compete at!

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

Aravaipa Insomniac Virtual – Adrenaline Series Race Report – Nathan McBride

Race: Aravaipa Insomniac Virtual – Adrenaline Series (6k, 10k, 15k, 25k, 50k)

Runner: Nathan McBride

Race Date: 5/17/2021

Location: Stow, MA (But it’s globally virtual)

Results: 25:45, 44:22, 1:06, 1:55:20, 4:46:26

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

1 – I get to do all of the races starting from my driveway
2 – I started the series with my weakest link, the 25k, and rocked it so got that out of the way early
3 – They are using Ultrasignup now for results submission which makes life much easier

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

Racing alone is always difficult but it helps that I’m basically running against myself from last year’s series – otherwise there is nothing to complain about since I get to pick all of my own courses!

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

The pollen season just kicked off in New England…no escaping it so your best chance of running hard is very early in the morning when the world is still dewy.

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

Compared to the Adrenaline series last year, I pr’ed four out of five races and dropped my cumulative time by an hour and 6 minutes. Totally stoked about that.

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

When your coach says rest, rest. I also did a lot of longer warm down runs this week which paid off.

Lessons you learned that will help you next time around

Don’t do a half marathon race on the Sunday before your race series week!

Most important course specific knowledge to know about the race

Well I kept the elevation moderate this week, about 1800 feet over the 68 miles, so that helped things but since I designed all of my courses there is not much else to say.

Aesthetics – Is it a pretty course?

Only my 50k was a scenic course, the rest were all road grinders.

Difficulty – Is it a tough course?

The hardest of the five races was the 25k course – I did about 1.3 mile start and then 7 2-mile loops for some mental time before finishing up.

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

Aravaipa does a great job with this series. The rest is up to the runner!

Competition – Is there a strong field?

It looks like this specific series has a pretty deep field so I won’t know how I did until all of the results are in.

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

Nope! Just register online and you can do the remaining four series!

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

I just run with a credit card and either a beer or tailwind or both depending on the distance.

Weather and typical race conditions

Every day this week was hot and dry but because I run in the early am I also get a relatively decent air quality condition.

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

I love my Naked Belt…can’t live without it.

Spectators – Is this a friendly course for your friends?

Oh yeah – if any of my friends cared enough to come watch. 🙂

How’s the Swag?

Aravaipa does a great job with the swag and they send you the shirts and hats as part of your race fee. Love the trucker hats!

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

Five out of five. If you have the desire and drive to run your butt off by yourself, this series is for you.