Slay the Dragon 25K Race Report

July 3, 2025

Race: Slay the Dragon 25K Trail Race

*TRR Coach Jenn Kozak after finishing the Slay the Dragon 25K.*

Race Date: 06/21/2025

Location: Silver Star Resort, Vernon, British Columbia

Result: 2 hours, 59 minutes, and 58 seconds (congrats on that sub 3-hour finish!); 19th female, 42nd overall, 5th in age group

Strava Activity Link: https://www.strava.com/activities/14873033376/overview

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

The Slay the Dragon 25K race, put on by Bush Babes Trail Running, is a trail race on Silver Star Mountain Resort just outside of Vernon, British Columbia. You can choose from a 50K, 25K, 13.6K distance, or an epic Slay the Baby Dragon Kids Race. The second day also features a Dragon King/Queen Vertical Climb.

Organization and information: The Bush Babes Trail Running company does a fantastic job of putting on events! From the informational emails leading up to the race, to a well written event guide, smooth waiver signing and package pick up, to logistics of race day, everything seemed to go relatively smoothly from a participant standpoint! The race director even went through a thorough play by play of what to expect on each route on social media a week before race day. It was much appreciated.
On course flagging/volunteers: If you look at the route map, you’ll notice what looks like a spaghetti network of trails all intersecting! I was a little concerned about getting lost or taking a wrong turn. I didn’t need to be worried. Everything was very well marked and volunteers out on course had us going in the correct direction.
Runnability: This might not seem like a big deal, but trail races in BC can be quite gnarly with lots of vertical gain and descent. With snow still lingering in the alpine, it can be hard to train for these bigger races early in the year. I appreciated having a faster trail race somewhat close to home to start the season.

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

The only thing I could have done without is the colder temperatures! It started at 37 Fahrenheit/ 3 Celsius and was moody and drizzly for the majority of the run. As one friend running said “at least I don’t have to be distracted by nice views”.

*TRR Coach Jenn Kozak during the Slay the Dragon 25K race. PC: Vanessa Garrison Photography*

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

I’m not sure this is actually weird, but they had massage students giving out free massages to runners post-run to get some hands massage training hours. It seems like a great idea to me!

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

I really enjoyed the Slay the Dragon 25K; you got a little bit of everything. From starting on a paved path, to flowing single track, to a very runnable climb, and a moderately technical descent, it seemed to have it all. A highlight of my race personally was managing my energy (and fueling/hydration) well so that I did not fade super hard at the end of the race.

1. It is very easy to go out hot on this course as it is a paved road. Save some juice for the undulating trails in the last miles of the race!
2. Book accommodations early if you plan on staying at the resort.
3. Think about what you want to eat the night before and plan on if you’ll be heading the 30 mins into town or not. The food options were limited (no pasta anywhere!) at the resort and I ended up eating something unplanned for dinner.
4. Line up early for the post race burger! The line got long, and the wait was substantial, but the burgers were delicious.
5. Race photographers! Keep your eyes out for them. I was so focused and they were hiding around corners so I don’t remember seeing any of them at all. No smiling photos from me!

Lessons you learned that will help you next time around

Next time I will NOT put my hydration vest OVER my jacket. After the first two miles, despite the rain and cold, I got very very warm and had to pull aside on the single track to remove the vest and jacket before continuing on. While not always the best advice, we have a saying that would certainly have been appropriate today: be bold, start cold!

Slay the Dragon 25K elevation profile chart.

Most important course specific knowledge to know about the race

I would recommend knowing where the big climb and big descent are during your race (the timing of them is different for the 50K course) so that you can manage your energy for the final miles. The last half mile is one fairly punchy climb back up to the finish line! Also, this is fairly high in elevation for BC. The race starts at around 5200 ft and gets up over 6000 ft before coming back down. It’s certainly something to be aware of if you’re coming from sea level.

Aesthetics – Is it a pretty course?

I imagine on clear day the views would have been lovely. From the top of the resort you can see down to Kal Lake (I’ve heard). Today, the course was pretty in the sense that you were running through moody forest which, at certain points, seemed quite dense. The course itself is fully run on a ski resort and is a mix of cat tracks and mountain biking trails.

Difficulty – Is it a tough course?

No, this is not a tough course. If you were new to trail running, you might find some of the descent technical due to rock slabs that make up “stairs” here and there, but otherwise it was mostly fast and flowy. Much of the climb was actually done on a cat track/dirt road.

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

The Slay the Dragon 25K (and all the races) were very well organized and well run. As I mentioned above, I really appreciated all of the information that was provided without prompting ahead of time. Bush Babes runs a tight ship!

Competition – Is there a strong field?

There are always very strong people that come out of the woodwork for local races in BC! So, yes, the competition is tough, though perhaps not on the global scale.

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

It was very easy to register for the Slay the Dragon 25K. They did end up selling out about a week before the race, but opened up a few more spots in the final week. The only thing that made it slightly difficult was that the race itself is done on a resort about 30 minutes away from the city of Vernon. There are hotels at the resort, but they are few unless you are looking for a fancier lodge or a longer stay.

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

I did not stop to ponder the wares at the aid stations for too long. They did seem to have all the usual aid station goods: watermelon, chips, gels, Tailwind nutrition and hydration, water, Coca Cola, candy, potatoes, cookies, and more. I certainly wasn’t left wanting!

*Jenn facing sub-optimal weather conditions while running this trail race. PC: Vanessa Garrison Photography*

Weather and typical race conditions

The weather can be unpredictable. BC had just finished a heat wave the week before the race that saw temperatures in the 90’s F/30’s C. The temperatures then plummeted somewhat unexpectedly for race day. A few days out, there was snow in the forecast. Luckily, this changed to light rain and a lot of fog for race day. The bottom line, expect any and all weather conditions!

This is a very runnable course. For the Slay the Dragon 25K distance, I did not feel that poles were necessary at any point, and might even be more of a hindrance when entering the final miles on flowy single track with close trees all around you. All you really needed was nutrition, hydration, appropriate clothes for the weather, and definitely trail shoes.

*Post-race burgers! PC: Vanessa Garrison Photography*

Spectators – Is this a friendly course for your friends?

The start and finish line are in the same location, making it easy for spectators to see people off and then climb their way back to the finish line. There are locations along the course if you’re willing to hike/bike in, or buy a ticket to go up the gondola. With the weather being so abysmal on race day, the only spectators we saw were volunteers.

How’s the Swag?

Great for a smaller local race! In the welcome bag we got a locally made chocolate bar, bar of soap, and some coupons. We also received a casual T-shirt, and, of course, a finishers medal.

8 out of 10!! I have nothing bad to say about the race organization, and, as mentioned, it was nice to have a fast, runnable course close to home (2 hours away – things are spread far and wide in BC). I would dock a star or two as the course is a bit uninspiring, being done on a ski hill with cat track and MTB trails. Then again, maybe I just couldn’t see anything through the fog.

Jennifer Kozak is a coach with Team RunRun who knows how to balance training with family, on both the roads and the trails. Jenn works with athlete of all abilities, from those dipping their toes in trail races or tackling new goals on the roads, from the 5k up to the marathon.

Toronto 10K 2025 Race Recap

June 16, 2025

Wind, Grit, and Smart Racing at Canada’s Fastest 10K

The Toronto 10K race, part of the Canada Running Series, is often seen as the place where fast times happen early in the season. With its flat roads, closed course, and scenic downtown location, it’s a favorite for elites and age-groupers alike.

However in 2025, wind off Lake Ontario turned a usually quick course into a strategic, energy-managing test of patience. This year’s race become the ultimate lesson in smart racing.

*TRR Coaches Thomas Nobbs, Brant Stachel, and Teagan Robertson (left to right) at the Toronto 10K.*

Wind Wins (and Loses) Races

Runners lined up for the Toronto 10K expecting fast splits. What they got instead was a stiff east wind, with sustained gusts hitting 30 km/h making kilometers 3 to 8 a grind. That stretch, typically the fastest part of the course, became a place where the race could be lost if runners didn’t adjust. For those that have run the Toronto Waterfront Marathon, it’s roughly the same stretch as km 8-17!

As a coach to six athletes on the day, including both the men’s winner and third overall female, I knew the race would come down to who managed the wind the best. We changed plans mid-week to emphasize position over pace. During the race, I rode alongside the course to check in with athletes live, reminding them to stay composed until the final tailwind stretch.

Thomas Nobbs: Racing Smart, Surging Late

TRR Coach Thomas Nobbs had already proven his fitness by running over 30 seconds faster just two weeks prior in Ottawa. We came into the Toronto 10K knowing it wouldn’t be about chasing a PR. Rather, we focused on pack running, conserving energy into the wind, and waiting for the 8K turnaround.

From the bike path, I could see he was executing exactly as we’d planned staying tucked in the front group, relaxed but alert. At the final turn, with the wind finally at his back, he struck hard and surged clear to win in 29:35. No fireworks early. Instead, just patience, awareness, and a killer move at the right time.

Teagan Robertson: Making the Hill Count

TRR Coach Teagan Robertson also came in sharp and ready, but like everyone else, had to reframe her goals once the wind became a factor. She started in 5th place, staying calm through the early chaos. Then, when opportunity struck, Teagan used the hill at 5.5K as a launchpad, not a fear zone.

She did just that attacking uphill and into the headwind, consequently breaking away from two rivals who had been running stride for stride. From there, she ran alone in 3rd for the final few kilometers, holding strong and finishing in 34:50. It was a bold mid-race move, backed by confidence in her training and trust in the plan.

Toronto 10K Course Breakdown + Tips

Whether you’re racing this in 2026 or just scoping out top-tier Canadian 10Ks, here’s a look at the course:

Location & Start Area

Start/Finish: Just west of downtown Toronto, near Ontario Place / CNE Grounds
Travel Tip: Stay local because driving to the start is a mess with road closures. Hotels like Hotel X let you warm up on foot via the lakeshore path.

Course Layout

Out-and-back along Lake Shore Blvd W
Entirely flat, with just one short hill at ~5.5K
Final 2K after the turnaround is often tailwind-supported

Race Day Wind Considerations

A west wind = ideal (tailwind on the way out).
An east wind, like this year’s, means a slog in the middle. Adjust your pacing plan accordingly.

A Coach’s Perspective on the Toronto 10K

One of the best parts of the Toronto 10K, especially from a coach’s point of view, is how accessible the route is. The Martin Goodman Trail runs parallel to the course, which meant I could ride alongside on my bike, offering encouragement, tactical reminders, and quick adjustments on the fly. It’s rare to have this kind of access during a 10K road race, and it made a difference in helping my athletes stay focused when the wind kicked in.

Final Takeaways

The 2025 Toronto 10K was a reminder that road racing isn’t just about being fit — it’s about racing smart. The most successful athletes weren’t necessarily the fittest on paper. They were the ones who managed their effort, read the wind, and made decisions at the right time.

For anyone eyeing this event in the future:

Expect a fast course
Prepare for the wind
And remember, smart racing beats perfect conditions every time

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

Ottawa 10K 2025 Race Recap: Fast, Scenic, and Built for PRs

June 16, 2025June 3, 2025

Everything you need to know before you race one of Canada’s premier 10Ks.

Start of the elite men's race. Elite runner and TRR Coach Thomas Nobbs in the center wearing bib 193. — *Start of the elite men’s race. Elite runner and TRR Coach Thomas Nobbs in the center wearing bib 193.*

There’s something unforgettable about racing in Ottawa. The energy, the layout, and the chance to run alongside Canada’s best make the Ottawa 10K one of the most electric and accessible races in the country.

“By the time we hit the Bronson bridge at 5K, I knew it was one of those rare days cool air, smooth legs, and the buzz of a big race on a perfect course.”

This year, I had the chance to coach three athletes in the Canadian National 10K Championships, and all of them walked away with massive personal bests. But whether you’re gunning for the front or just hoping for your fastest time yet, this course delivers and I’m going to tell you why.

Ottawa 10K Course: Fast, Flat(ish), and Fair

The Ottawa 10K race course is essentially a curving out-and-back that hugs the scenic Rideau Canal. If you’re into races that balance crowd energy with PB (or “PR” for our American friends) potential, this one checks all the boxes.

Here’s what to expect:

Start to 5K: Slight downhill, packed crowds, easy to go out too fast. Soak up the energy, but check your watch.
Bronson Bridge (~5K): Short incline over the overpass—the only real climb on the course. Stay relaxed and know you’ll get it back soon.
Back half: Flat and honest. Focus on running the tangents as the course curves alongside the canal.

Pro Tip: If it’s windy on the way out, you’ll likely be shielded or helped on the way back due to the layout of the canal path. Stay patient early and aim for a negative split.

Race-day soundtrack: Optional, but if you run with music, expect it to get drowned out by the crowd noise through the first 2K in a good way.

The Conditions: Cool, Crisp, Perfect

This year brought ideal racing conditions–a cool spring evening with overcast skies. If you’ve raced the Ottawa 10K before, you know it can get hot, but 2025 gave us one of the best setups in recent memory. No excuses. Just fast racing instead.

Real Results: What’s Possible on This Course

Three of my longtime athletes (and TRR coaches) used the Ottawa 10K as part of their spring speed series before heading into fall marathon prep. They were in different phases of training, but all walked away with PRs:

*Elite runner and TRR Coach Elaina Raponi racing the Ottawa 10K.*

Thomas Nobbs – 6th in the men’s national field in 28:58
Teagan Robertson – 12th in the women’s national field in 34:18
Elaina Raponi – 19th in the women’s national field in 35:49. Elaina’s Strava activity link.

These are athletes I’ve coached for years and what this race showed again is that when you combine great prep with the right course and competition, magic happens.

See the full results here.

Ottawa 10K Logistics: Stress Free and Spectator Friendly

Expo: Quick in and out. Bib pick-up took under 10 minutes.
Gear check: Efficient and easy to access post-race.
Bathrooms: Ample, never a long wait.
Warm-up space: Tons of room around City Hall, as well as along Elgin Street and the Canal.

And if you’ve got friends or family coming to cheer? They’ll love it. The canal path makes it easy for spectators to see you multiple times, both by bike and foot, and the finish area is super accessible from both sides of the city.

Mental Notes: Strategy Tips for First-Timers

Don’t get greedy early. The downhill start and crowd noise will tempt you to go out too fast. Hold back.
Stay smooth over Bronson. It’s the only climb, and you’ll get rewarded with a downhill right afterwards.
Run the tangents! The curves along the canal are deceiving, therefore running the tangents can save seconds.
Save something for the finish. You’ll hear it before you see it, and there’s nothing like closing strong with the crowd going wild.

Final Thoughts: Should You Race the Ottawa 10K?

100% yes!

The Ottawa 10K is a course that rewards smart racing, attracts deep competition, and offers a smooth, exciting experience from start to finish. Whether you’re chasing your first 10K finish, your fastest, or something in between, you’ll have everything you need to run your best.

So when you’re planning your 2026 race season, mark the Ottawa 10K down.

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

Stoked Scramble 25K Race Report

October 18, 2024

Race: Stoked Scramble 25K – A single day event taking place in the midst of the 3-Day Transelkirk Stage Race event

Runner: Team RunRun Coach Jennifer Kozak

Race Date: 08/24/2024

Location: Revelstoke, British Columbia, Canada

Result: 4:45:44; 7th place in age category, 8th woman overall

*Jennifer scrambling down one of the Stoked Scramble 25K climbs. PC: Bruno Long*

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

Scenery: This being my hometown, I have nothing but amazing things to say about the mountains around Revelstoke. The views, most often, are just incredible! Unfortunately, on this particular day, the weather did not cooperate. While there were certainly beautiful vistas to be seen during the run (though moody), it wasn’t as spectacular if it were a clear day. However, I did enjoy the different perspective!
Adventure: The title of this race, Stoked Scramble, alludes to some of the terrain that you might encounter (i.e., a scramble). This was a no fall zone and they had RMR patrol there to assist in helping runners navigate the section. The race also included a rope assisted descent where you felt like you were in Mission Impossible running down the side of a skyscraper.
Community (volunteers/runners/staff): Since much of this course is in the alpine, it was not accessible for most spectators (especially on a bad weather day like we had). The other runners and the volunteers made up for it. Everyone seemed so stoked and completely in awe of the adventure we were having!

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

Some of the bests listed above are also the other side of the coin to some non-ideal situations:

1. While some people love it, I myself am not super comfortable with exposure when scrambling. We were running along a ridge and looking over the edge that definitely brought on some vertigo. Other runners were running along the ridges and down the scramble sections like they were on a flat trail. As mentioned, there was a definite “no fall zone” that had a lot of runners terrified.

2. Thought will have to be given to the rope section next year. With the area being so steep, you cannot simply allow runners to run down, as they would drop rocks on the heads of people below. There was an absolute hero of a volunteer manning the rope, and helping people down 1 by 1 (or 2 by 2 if they were comfortable with the section). The unfortunate result of this was that a bottle neck formed at the rope descent. While I only had to wait about 20-25 minutes, later runners ended up waiting an hour. In the snow. A few runners decided against waiting that long and simply took the DNF. Others who continued were chasing the cut-off. Not ideal. There can be a change expected next year to avoid this situation.

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

Snow in August?! On this day, that is exactly what we got. That’s mountain running for you! Pounding snow, hail, wind, rain, and finally…sun. The Stoked Scramble fell on day 2 of the stage race. On day 1, the weather was so hot runners ended up getting heat stroke. A wild contrast!

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

I did not really have a goal going into this race except to have a good, hard effort in a race environment.

The First Climb:

The beginning of the Stoked Scramble 25K is the climb up the non-technical cat track road before you arrive at Kokanee Ridge. My goal was to power-hike most of this section to save my legs for later in the race, but also getting my HR up since this was the shorter of the races and I knew I wouldn’t be out there all day. Despite not knowing if I wanted to start with poles until 5 seconds before the race went off, this section was uneventful. I was able to chat with other runners heading up, and it was just a good feeling beginning to the race.

The Scramble/Ridge:

My mantra for this section, being uncomfortable with exposure/heights, was “forward motion”. If I didn’t stop, and didn’t look down, it’d be over before I knew it. This was exactly how it went and while I didn’t love this part, I was proud of myself for getting it done quickly. I actually loved the ridge section for the community aspect. It was an out and back area so we were crossing paths with other runners heading back and we were able to give high 5’s and cheer each other on.

The Rope Descent:

Despite the negative of waiting 20+ mins in line at this section, I LOVED IT! It was so fun to be running down a suuuuuper steep grade without worrying about falling. You could really lean into it.

Sub-Peak Loop:

This is when the snow was at its worst. Even though the ground was clear, it felt like the depths of winter. Again, I actually kind of loved it. After climbing out of Kokanee Bowl, my HR got up again and I began to warm up. Running through the snow made me feel like I could manage the effort.

*Jennifer descending Mackenzie Ridge during the Stoked Scramble 25K. PC: Bruno Long*

The Descent:

After climbing out of the bowl and during sub-peak loop, I noticed that there was another female runner right behind me. This lit a bit of a fire (I’m much better as the prey than the predator). I knew the mountain bike trails heading to the finish line pretty well, and the plan was to just let loose as much as I could on the descent and hopefully not have the runner right behind me pass.

Basically, I ran scared to the end of the Stoked Scramble 25K. The sun came out and I was still in my jacket and starting to sweat at this point. I really did not want to stop just to lose my spot. So for the last 4 miles to the finish, I ran as hard as I could! I was very happy with this finish: not only did she not pass me, I widened the gap and passed 4 other runners on the descent.

Non-Race Highlights:

I love this race. I have been a volunteer both last year, and this year (on the non-running days), and it is such a joy to be a part of it. Jacob is a race director who really cares about all the staff/volunteers/runners, and is very generous to everyone. He truly wants this race to be an adventure and to have runners build life-long memories and friendships here.

Pack everything that is suggested in the race guide/at the pre-race briefing! Many runners got too cold and could not continue. You can’t anticipate everything, so it is better to be prepared.
Have a plan for your poles, if you decide to use them, and practice it before hand! I stowed my poles in a quiver over the scramble section but on my way back, the start of the scramble looked like a pole graveyard as people just left them behind to do the out and back.
Bring gloves regardless of temperatures! The rope is so much easier to use if you aren’t worried about rope burn.

Lessons you learned that will help you next time around

Watch the promotional videos before-hand (or search for race reports)! I didn’t quite understand what the terrain would be like until a day or two before the race. Not ideal!

Most important course specific knowledge to know about the race

The most important thing is knowing you are going into an alpine environment, and the things that you can expect: sudden changes in weather, bears and other wildlife, etc.

Aesthetics – Is it a pretty course?

Gorgeous! It is running through the remote alpine of the Selkirks, both on and adjacent to the Revelstoke Mountain Resort ski hill, a hill that boasts the longest vertical descent of any ski hill in North America. While the views weren’t exactly clear on the Saturday, they were still stunning.

Sights of the remote alpine Selkirks during the Stoked Scramble 25K.

Difficulty – Is it a tough course?

Yes and no. By the numbers, the Stoked Scramble 25K does not look that uninviting. It is 25K (15.5 miles), with around 1650m (~5400 ft) of elevation gain/descent.

The first 3 miles of the course is a climb up a cat-track road. The grade is fairly gentle and undulating with ups and downs. Around 3.5 miles you turn off onto a narrower trail to climb up to the ridge. Here it gets much steeper, and much rockier, but not overly technical. Approaching Kokanee ridge is where the challenging terrain begins, with the aforementioned scramble section. Once you complete the scramble, you are running out-and-back along the ridge. This was harder than it seemed. There is no set trail in this section, so you ended up running across “meadows” that were anything but flat. This was actually where I found to be at greatest risk of an ankle roll.

Once you complete this out-and-back, you retrace your steps over the scramble section, and then make your way to the rope assisted descent. Some people struggled with the rope, others flew down it, but it is very steep. Once at the bottle, you travel across more trail-less meadows and then climb right back up the other side. This was again, very steep with either poles, or hands and feet climbing. Following this section you head over the McKenzie Ridge where the a well-developed trail system is in place. After a bit more mild exposure on the sub-peak loop, it is nothing but buttery mountain bike trails heading down to the finish.

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

The Transelkirks Run is an event run by the company TransRockies Race Series, who are well practiced in putting on races. The RD, Jacob Puzey, and his team do an amazing job of putting on this logistically challenging race. This was the first year that day two had four separate races happening at once (the half and full 3-day stage race event, the Stoked Scramble 25K, and the Stoked Ultra). Having many more people this year navigating the rope section caused the bottle-neck that I don’t think could have been predicted. Despite this hiccup, everything else was run very smoothly.

Competition – Is there a strong field?

Absolutely. While there aren’t any names that would be recognized globally, there are silent crushers who threw down astonishing times.

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

There isn’t much to do here but go and sign up for the Stoked Scramble 25K here! They have tiered pricing so you save by committing earlier. When it gets closer to the race, it will more than likely sell out. If you want the easiest access lodging, book the resort hotel and then just roll out of bed to the start line. One thing to be aware of is that there will often be other tournaments in town that weekend, so while there should be enough space for everyone, you might not get your first choice if you book later.

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

The aid stations are top notch and the volunteers are amazing! Especially the station at the top of the chair-lift exposed to the pounding snow and rain. There is the usual fare at the aid stations: chips, pretzels, watermelon, pickles, PB&J sandwiches, oranges, gummy candy, M&Ms, soda, electrolyte, water, Xact nutrition bars, cookies, etc. On Day 1 we also had Tater Boost join at an aid station to make samples for the runners. Oh, and Fireball!

Weather and typical race conditions

It could be gorgeous and sunny. It could be snowing. We had it all this year. Mountain conditions can change at the drop of a hat, so these swings might even occur on the same day. Typically, weather in mid-August is lovely.

I was happy to have poles for this event, even though it was only 25K. I felt like it helped save my legs for the downhill. Bring a pair of cheap, throwaway gloves if the rope descent is a part of the course in future years.

Jennifer's Stoked Scramble 25K wooden medal. — *Jennifer’s Stoked Scramble 25K wooden medal.*

Spectators – Is this a friendly course for your friends?

Unfortunately, no. The start and finish line are at the top of the gondola, so family/friends could make their way up there to cheer you on as you depart and as you cross the finish line. They could certainly do some hiking to get to other areas to cheer, which would be beautiful, but not easily accessible.

How’s the Swag?

Wonderful! Entrants received an Adidas Terrex long sleeved zip up T-shirt, a very pretty wooden medal and dinner that evening at the resort.

For this year, I’d probably give the Stoked Scramble 25K an 8/10 simply due to the bottle-neck incident. If it had been smooth sailing, this race deserves a 10 for sure!

As a side note: The TransRockies 6-day stage race will have its final event in 2025, while more effort will be put into Transelkirks and The Golden Ultra. If you are looking for a North American stage race, come check it out!

Wandering Moose 42k – P.A.C.E. Trail Runs

October 19, 2023

Race: Wandering Moose 42k – P.A.C.E Trail Runs

Runner: Coach Jennifer Kozak

Race Date: 10/07/2023

Location: Kelowna, BC, Canada

Results: Overall: 43 GP: 14 // 5:40:11

Photo: Benjamin Walker Photography (@localsince1908)

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

The PACE Trail Run community: P.A.C.E – Positive Attitude Changes Everything – truly lives up to its name! Despite this being my first PACE race, everyone was welcoming, the volunteers were amazing, and the RD, Rene, was spectacular! While I haven’t done any larger trail running events, I have to imagine that this race has more of a grassroots feel. Rene hand makes each finisher medal in her pottery workshop, awards the top runners with home made jam, and greets each and every finisher with a hug at the finish line. In addition, during the race briefing she is clear that if you stop to help another runner and sacrifice your own race (i.e., a trail angel), you will be rewarded a free entry into another PACE event. This race is all about community!
The course: This race takes place around the Myra-Bellevue Provincial Park, a popular spot for mountain biking. The course had a little bit of everything, flowy single track both on the ups and the downs, short sections of fire road, technical downhill sections, four creek crossings, and an almost scramble to the finish.
The scenery: This race takes place over Canadian Thanksgiving and the weather was PERFECT! The start of the race was a chilly 6 C (43 F), but got to highs of around 22 C (72 F). The race starts through the forest and it was gorgeous with all the trees changing color. At one point all you could see were yellows and oranges! After the initial climb, you were treated to sweeping views of Okanagan Lake. The final section of the race is along the valley floor and again, very beautiful with the trees changing colors. I honestly can’t imagine a more perfect day to run this race.

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

The final 2km was interesting. It seemed like they needed to end the race so they cut the trail straight up a grassy hill (almost on all fours, scrambling) to short cut over to the finishing area! After 39 km (~24 miles) already ran, this was tough!

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

Nothing weird! Everything was amazing! Perhaps the weirdest (but most wonderful) thing was a volunteer dressed as a moose a few km into the race giving out high fives!

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

This was my first trail marathon. I’ve completed a couple of trail half marathons in the past, and I was looking forward to seeing how a longer trail race felt. Going in, I didn’t have any time goal. My usual goal for first time distances (on both road and trail) is to finish the run wanting to sign up for the next! That said, I was secretly hoping to finish in around 6 hours.

The first mile is a descent along the road that leads you out of the parking lot and into the trail network. As with most runners, I probably ran this first downhill mile too fast! After you enter the park, you have a long ascent up to the next aid station at around 10 km (6.2 miles) with approximately 550m (1800ft) of gain. Here is where I told myself to take it easy, and power hike the uphills, and run the flatter sections. At this point I made some trail friends! Having someone to chat with (and remind each other to eat) was phenomenal and passed the time to the first aid station very quickly. The next descent took us down that full 1800 ft we had just climbed. It wasn’t wildly technical, but had a lot of rock gardens typical of mountain biking trails. Here it also became exposed to the sun and it had started to heat up. The next ascent (550m/1800ft) was also exposed to the sun mostly and at this point, blisters had opened up on both heels. I tried to ignore it and luckily, the pain seemed to go away after a few more miles.

By the time the next aid station rolled around (around 20km/13 miles) I was still feeling very strong! After leaving this aid station though the mountain biking trail began to become more technical, and not long after I had to stop to figure out my first ever leg cramps. I had practiced with salt tabs in training runs and my stomach did not agree with them, but for this race I decided it might be a good idea to have SOME sort of electrolyte on hand. I packed (but didn’t anticipate using) a SIS gel + electrolyte. When the cramps came on, I downed this gel. After stretching out for about 30 seconds, I was ready to roll! From there, it was a very technical descent through a DARK forest (I had trouble seeing even though I wasn’t wearing sunglasses), some creek crossings (dunked my hat a few times), and the insane uphill at the end (oh right, I had blisters)! On the final transition from the uphill to a fire road that takes you to the finish, the cramps came back. After stretching them out for a minute, I was able to finish the run and get my hug!

I was also ecstatic to see that I had beat my projected finish time by 20 minutes! I had a very good build up to this race training wise, and felt ready to tackle it. Though, overall, I attribute my feeling good throughout most of the race to fueling. I brought most of my own fuel (8 gels in total), but relied on the aid station for water and electrolyte refills and a couple slices of watermelon. I did not feel depleted of energy at all over the course of the race.

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

I’d recommend wearing some lightweight gaiters to cover the tops of the shoes. On the exposed sections it can get quite sandy and it would be ideal not have that dumping into your shoe. Same goes for in the forest as well, the loamy trails were so squishy at points it resembled sand.
Perhaps next time I would rely more on fuel from the aid stations. They were very well stocked and if you are good with Hammer, you probably don’t need to pack much.

Lessons you learned that will help you next time around

I must be wiser about shoe choice! I 100% attribute my blisters to a poor shoe selection (though I had practiced some long runs with them). I’m already looking forward to a race where this does NOT happen.

I may consider practicing with salt/electrolyte tablets again. I did not expect the cramping and glad I had that electrolyte gel in my bag even if it was added as an afterthought or a “just in case”. I may also need to force myself to take in more liquid during the first 10km (6.2 miles). I drank little during that first section because it was forest covered and “cold”.

Most important course specific knowledge to know about the race

Definitely to expect that 2km scramble at the end of the race up to the finish area. It was mentally easier I feel knowing it was coming. I feel like being surprised by it would take a mental toll. Also, this is a public area and so you need to be aware that you’ll likely cross paths with mountain bikers and hikers.

Aesthetics – Is it a pretty course?

Beautiful! Fall foliage and sweeping lake views. The course seemed to have a little bit of everything!

Difficulty – Is it a tough course?

The long course is approximately 42 km (26 miles) with about 1320 m (4330 ft) of elevation gain (though my watch put it at closer to 5000 ft). There is also a 21 km course, a 11 km course, and a kids run. I would say that this is a moderately difficult course, but that most of the trail (aside from the last 2 km) is considered “runnable”. There are sections of more technical downhill, and the creek crossings, but nothing crazy.

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

PACE is a well-oiled machine! This was obvious right at package pick up where we were in and out of there in about 5 minutes even though there was a line forming. Race day check-in was smooth and the briefing and race started right on time. Most importantly, there was never a line for the porta potties. The course was also very well marked with intersections/turns clearly marked and flags all along the course. If I autopiloted and wondered if I had taken a wrong turn, I only had to wait for 1 minute before the next flag came up. Aid stations were very well stocked and the volunteers were very friendly and helpful.

Competition – Is there a strong field?

There are some VERY fit and fast runners taking part in these races! So, yes, I would say they are competitive. That said though, with a finishing group of only about 81 in the full marathon, the field isn’t super deep.

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

It was easy to sign up for this race. I signed up well in advance, but it didn’t technically sell out until approximately one month before the race. We had also forgot to book lodging but we found a nice AirBnB available and close to the race only a few weeks out. While I wouldn’t wait until the last minute to sign up, you certainly don’t have to be ready one year in advance. They do have a Quadzilla option (where racers who complete one run from four of PACE’s races are put in a draw for an entry to the TransRockies Run and the TransAlpine Run) so runners who sign up for this get priority registration.

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

Perfectly stocked aid stations! They had Hammer gels and electrolyte drink, water, chips, pretzels, pickles, watermelon…among other things I’m sure I didn’t notice. Volunteers were super helpful in filling bottles, helping apply anti-chafe gel, and helping runners get the nutrition they needed.

Weather and typical race conditions

As mentioned above, this was the perfect fall weather. It was chilly at the start, and very warm at the end. I wore a windbreaker that ended up being removed around 30 minutes in, though I think next time I would wear small gloves as my hands were numb up until around 60 mins. When speaking with a local who had run this race multiple times, he mentioned that the weather for this race always seems to be perfect!

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

There was no required gear for this race though they recommended an emergency blanket and first aid gear. I liked the gaiters I wore as they kept a lot of dust out of my shoes. I’d highly recommend a hat as it got quite warm out in the sun.

Spectators – Is this a friendly course for your friends?

There was really only 1-2 great spots for spectators unless your friends/family were up for a bit if a hike! There were spectators at the 2nd and 3rd aid stations as they were placed along road access before you tucked into the trails again. Finally, along the final stretch of road some spectators walked out a ways to cheer their runners along the final stretch.

How’s the Swag?

The bag received at package pick up contained a Hammer gel, Hammer electrolyte tabs (one tube), a long sleeve cotton Wandering Moose T-shirt, and 0.5 lbs of their home roasted espresso beans. Finishers received a hand made medal created by RD Rene, and the top runners received some homemade jam. Maybe the best finisher treat was the hand made (and roasted in ovens brought right to the finish line) pizza! Those who were gluten free could choose curry and rice.

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

5/5 stars! I highly recommend this race (and have heard amazing things about the other races in the PACE series as well). If you are in BC and able to support them, you won’t be disappointed!

Toronto Women’s Run Series Race Report – Crystal Spencer

May 25, 2023May 25, 2023

Race: Toronto Woman’s Run Series

Runner: Crystal Spencer

Race Date: 05/21/2023

Location: Toronto, Ontario

Results: 2:18:16

Strava Activity Link: https://strava.app.link/3UmulFUt4zb

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

On time
Very well labeled route
Great swag

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

Lots of turn arounds
The route was open to the pubic, so other walkers, runners, bicyclists were on the route.

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

You pass the same aid stations twice, but you could only get the water, etc. one direction.

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

Got a PR, 1 year from working with my Coach and being released to run from hip surgery.

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

Down hills and gravel are in the beginning and end of the race so save your energy for the last couple miles, you will need it.

Lessons you learned that will help you next time around

Don’t go out too fast in the beginning.

Most important course specific knowledge to know about the race

It’s not a straight course, hills in the beginning and end, with lots for turn arounds.

Aesthetics – Is it a pretty course?

It’s run in a park, so it’s nice to be out of the city hustle.

Difficulty – Is it a tough course?

Not particularly, one good sized hill near the finish.

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

On time by the second!

Competition – Is there a strong field?

It’s an all women race, I’d say good competition.

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

They only allow 1200 runners between all three distances. The city is very busy, so you have to get there early to get there in adequate time.

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

Water and electrolytes at each station

Weather and typical race conditions

Normal race conditions. Was mid-60°

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

Canada has weird reactions on race fuel so bring your own, don’t rely on getting any there and expect it to be the same.

Spectators – Is this a friendly course for your friends?

Yes, very friendly course.

How’s the Swag?

Huge bag of snacks at the finish.
Puma is the main sponsor, so a nice Puma shirt.
Finisher’s medal for the 1/2 marathon was a necklace. 5k/10k were medals.

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

4/5

Dinosaur Half Marathon Race Report – Sanne Lansink

September 15, 2022

Race: Dinosaur Half Marathon

Runner: Coach Sanne Lansink

Race Date: 09/11/2022

Location: Drumheller AB, Canada

Results: 7th female finisher, 2nd in Category

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

The race has amazing views of the Drumheller Valley and Provincial park. Each year the race starts in the brisk fall air and warms up for a comfortable run. Each aid station has their own vibe with lots of energy to help you complete your race.

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

The Half Marathon is mainly a road race and described as relatively flat, however at about 11 km the race turns into a trail run with steep hills. At about kilometer 14 it turns back in to a road race. If you are not prepared for these hills they will catch you off guard.

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

Great atmosphere and beautiful trails. It was my second best time for my Half Marathon and I felt great during the whole run.

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

Be aware of the hills in the middle of the race. Ran the first half of my 1/2 marathon and planned on racing the second. The hills definitely through me off as the course was described as relatively flat.

Most important course specific knowledge to know about the race

The Hilly section is not long gradual hills. Running those few kilometers felt like running hill repeats. 50- 100 meters of steep incline before descending and doing it all over again.

Aesthetics – Is it a pretty course?

Gorgeous views, not your typical road race

Difficulty – Is it a tough course?

Majority of the course is easy, minus the few km in the middle

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 and great atmosphere

Competition – Is there a strong field?

Perfect field for beginner/intermediate runners or runners looking for a runcation.

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.

Just sign up and show up!

Weather and typical race conditions

Nice warm morning run. Not to hot and not to cold.

Spectators – Is this a friendly course for your friends?

Spectators welcome and can view from various places along the trail.

How’s the Swag?

Nice shirt to add to the collection and water bottle

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

7 Stars

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

Whistler Alpine Meadows 25K Race Report – Rohit E

August 15, 2020November 11, 2019

Race: Whistler Alpine Meadows 25K

Runner: Rohit E

Race Date: 09/21/2019

Location: Whistler

Results: https://racedaytiming.ca/results/search.html?name=RohitEipe&fullName=true

Strava Activity Link: https://www.strava.com/activities/2728996747

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

Small field, so trail wasn’t crowded.
The 1 aid station they had was well stocked. I went back for seconds of the bacon.
The trail was rugged and beautiful, if you’re looking for a challenge.

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

There was just 1 aid station and it was 19k into the race, which sucked.

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

Coming off a slow year, I was just happy to finish.

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

Carry a hydration pack with water.

Aesthetics – Is it a pretty course?

It was pretty nice, particularly the last 6k, which had views of a lake, but not the greatest.

Difficulty – Is it a tough course?

Pretty rugged. Elevation is moderate (~2600 ft in a 25k), but it was hard going.

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

It was fairly well run, course length was accurate. But having just 1 aid station was disappointing.

Competition – Is there a strong field?

Pretty strong.

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.

Does sell out pretty early as it had a very small field.
Hotels are expensive, but Airbnb can work well if you have a big group (even that is a bit expensive though). Book early.

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

Well stocked, but just 1, at 19k out of 25.

Weather and typical race conditions

Weather was fairly good for the 25k. Can be pretty rainy at this time of the year in Whistler, so 25k runners were pretty lucky. The 55k runners got rained on the very next day. It felt warmer than the thermostat indicated – maybe due to humidity?

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

Trail shoes for sure, and a hydration backpack with 2L of water and lots of fuel.

Spectators – Is this a friendly course for your friends?

Not very – hard for spectators to access the course other than at start / finish.

How’s the Swag?

There was a nice medal.

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

I’d give this 3 stars out of 5. It was really well run and a good challenge, but a bit of work to get to from Seattle, Whistler is expensive, and there are plenty of other options in WA state.

Fat Dog 70 Race Report – Jayme H

August 10, 2020August 15, 2019

Race: Fat Dog 70

Runner: Jayme H

Race Date: 08/10/2019

Location: Manning Park, BC

Results: 25 hours-ish

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

The Fat Dog re-route was I think my ideal course. A majority of it was sub-alpine and alpine with a couple brief dips into the low valley’s. This meant that there were amazing views during the daylight hours. It also meant that my profuse sweating had a purpose: actual evaporation.

So the three bests:

Sub-Alpine and High Alpine views, wild flowers, lush meadows, heather, and healthy green pines. Variety of terrain from buttery trail to cliff bands at nearly eight thousand English Imperial elevation.
The “Major Aid Stations” were mostly stocked with a raft of volunteers competing to be the best aid station ever. Polite and helpful with a ton of good cooks. There were also experienced runners working aid stations who spotted issues with those of us in the event and gave timely advice on eating and staying warm.
The people: runners, volunteers, family. We were all family by the end. Story telling on the trail was key to passing the hours.

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

Navigating broken granite scree and boulder field rife with cliffs at hour 23 on a mountain called “Frosty”. The biggest negative was the biggest positive. That mountain was amazing. As much as it pissed me off, its views and the accomplishment of conquering the hardest part of the course at the end of the race was incredibly, terribly satisfying.

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

Canadians. Many of us commented (even the locals) that there was a “Stranger Things” vibe going on in Canada this weekend. And also: Manning Park’s various and numerous out-houses were weirdly short. Take every “American” wilderness toilet or pit toilet of forest service bathroom, chop off 1.5 feet to 2 feet and you have a Canadian toilet. It’s as if the country was originally populated by lawn gnomes. Plus there was a weird vibe in the air.

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

I kept moving. I learned to let the bad feelings pass, because they do always pass. And I was grateful for the volunteers and friends I met along the way. I supported others and accepted the morale and encouragements of others. I got myself out of an amazingly warm aid station tent at 12am despite friends quitting around me and despite the strong pull of warm space heaters, great food and company and a party like atmosphere (Blackwall Peak Aid Station). Why run in the cold dark when you could hang with drunk Canadian runners?

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

Pro-tip: work on your food plan even after you think you got it dialed. Skip your last set of strides and figure out what foods you can stash in later aid station drops. Think of the foods you can get down when you’ve gotten the flu or were sick as shit. Make sure some of those are packed in addition to your normal running foods. Biggest add for me? Little rolls of MINT TUMS. These were given to me by a fellow runner. Ginger chews. New shoes, socks, Trail Toe’s goup at every aid station that had a drop. Change of clothes, backup rain gear. Backup running lights for your backup running lights. Redundant gear at every drop. You WILL forget something, so having several of everything was bomb. Check out Orange Mud 16×20 inches transparent plastic drop bags. You can see what you got without opening them. Kogalla RA running light. Buy a big 3amp power bank on Amazon. Run all night with a light brighter than your car’s headlights. Made the night so much more fun and bearable.

Lessons you learned that will help you next time around

I needed to pack a week early so I had time to double check what I packed. I forgot my secondary light source (headlamp). Dial in “real food” options for when the sweet stuff starts to suck.

Most important course specific knowledge to know about the race

Both versions of the course (re-route and original Fat Dog routes) are harder than they appear on paper. For a flat-lander spending 80% of the race over 5k is no joke. Aid stations are further apart than many races time-wise. Add 20-30% to your normal water capacity. Unless you want to filter water you will run out (I did between every aid and I was carrying a 1.8L hydration pack plus two 20oz soft flasks. And this was an atypical “cool” year). Most of the course is very remote and help will not come quickly from off course. Don’t skimp on the required safety gear.

Aesthetics – Is it a pretty course?

If one of your “why’s” of running is a course full of good views, this event is for you.

Difficulty – Is it a tough course?

It’s a step up in elevation from Pacific Northwest runs. So again, it’s harder than it looks on paper. The course stays pretty high. It’s not Colorado but it’s much higher on average than Cascade Crest.

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

Fairly well oiled. Only one aid station was poorly stocked late in the race. (Frosty)

Competition – Is there a strong field?

Not sure. Don’t care.

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

Manning Park lodge books up way ahead of time. Nearby camping is easy walking distance to Manning Park Lodge and finish line area. Fat Dog website has good suggestions for food and lodging.

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

Standard fare. As good or better than any of the more than dozen ultra’s I’ve done.

Weather and typical race conditions

Locals say typical weather is VERY hot. In a typical year head and a lot of exposure to sun and wind would add difficulty to course. There would typically always be several creeks and water sources avail to filter or treat.

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

Trail Toe’s products. No blisters in 70 miles. No chafing.
Kogalla Ra as a waist light. Never run again without it.
If you are an Altra runner I’ve been loving the Timp 1.5.
Poles.

Spectators – Is this a friendly course for your friends?

Beyond friendly.

How’s the Swag?

Highest quality tech shirt I’ve ever gotten included in a race fee. Great finishing medal.

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

10/10

To read more about Jayme’s race, check out his personal blog here: https://www.crosscountrycat.com/2019/08/fat-dog-70.html

Some jaw-dropping photos for you:

Buckin’ Hell 50k Race Report – Heather LeFriec

August 9, 2020August 7, 2019

Race: Buckin’ Hell 50k

Runner: Heather LeFriec

Race Date: 07/27/2019

Location: North Vancouver, BC

Results: FINISHED-10:15

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

This was my first 50k and I was not expecting the climb and how long it was going to take me! Even though I was not expecting the it

The technicality of the route was the best
The location-North Vancouver (Deep Cove) is spectacular
The climbing (8,500 ft)

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

The amount of time it took me to finish! Even though I loved how challenging the route and how technical the course was– I was not expecting it to be so technical so I thought I’d be finished a lot sooner –I was not prepared to be out there for 10 hours

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

The weirdest thing for me was how quiet the trail runners are (especially compared to road runners)- I was running with my friend and we can get pretty chatty, so everyone we’d encounter with during the race, we wanted to start a conversation with, most were not interested in talking. ;-///

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

I love endurance events so (even though it took me way longer than I was expecting) I did start to enjoy myself more at about 6 hours into the race. Mentally I start to get tougher the longer I’m out there so second 5 hours were much more enjoyable than the first 5 hours.

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

You should definitely be prepared for technical climbing–I’d spend a lot of time on the Stair Mill if I were to do it again! This race is not just a trail 50k. I’d suggest researching Gary Robbins races (incredible but so hard). You would definitely benefit from poles in this race.

Lessons you learned that will help you next time around

I learned that I need good trail shoes. I also learned that the aid stations have most of what I need and I way over packed on food/fuel. I also learned that you need to run when you can because there is a lot of climbing up and descent in this race that really slowed me down.

Most important course specific knowledge to know about the race

8,500 feet of technical climbing and descent, train for technical climbing

Aesthetics – Is it a pretty course?

Beautiful! Its was one of the most beautiful areas I’ve ever run in. British Colombia is always beautiful but most of this course was in the middle of a plush, lush, green forest

Difficulty – Is it a tough course?

YES!!! it was a beast —I’d say very hard! This was my first 50k and I had no idea how much climbing this particular race had. I learned that Gary Robbins’ races are HARD!

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

YES!! It was excellent on all levels. The course markings were incredible. You never went more than 60 seconds without seeing flagging so there was no chance of going off course. The aid stations were so great too, and helpful– well stocked and I discovered how much I like pickle juice! GREAT RACE!

Competition – Is there a strong field?

Even though I was in the back of the pack –there seemed to be competitive women and I know it counts for 3 UTMB points (I only know this because my husband is trying to gather points)

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

The race did fill and cap but it didn’t cap until a week before race day! I was supposed to do Broken Goat 50k the weekend before but I didn’t make it there because my husband couldn’t go so I scoured the internet and found Buckin Hell 50k and registered 7 days before race day but there were only a few spots left at that point. We secured an airbnb just 10 minutes from race start no problem! Deep Cove (North Vancouver) is so beautiful and easy to get to (besides the 5 pm Friday traffic through downtown Vancouver)

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

They were great! Well stocked and the volunteers were so helpful–they even grabbed my bottles and filled them at every station- is that normal?

Weather and typical race conditions

75? Humid but since you’re in the forest, no sun which was nice! I did hear that the year before was SUPER HOT and in 2017 there was ice !!

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

No, but I did wish I had poles in just a few spots and better trail shoes!

Spectators – Is this a friendly course for your friends?

Not really? I only noticed spectators at the start and finish, and a few at Mt. Seymour (about 20 miles in)

How’s the Swag?

Finisher’s medal and a beer glass. The medal is a bottle opener! I was bummed no shirt! They had several items for sale!

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

10/10 YES!!! Now we want to do the Broken Goat 50k!

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

Tally in the Valley Race Report – Greg J

August 14, 2020August 4, 2019

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

Runner: Greg J

Race Date: 07/27/2019

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

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

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

Well organized, friendly chill atmosphere and great volunteers.

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

Sinister 7 100 mile Ultra Race Report

August 14, 2020July 17, 2019

Race: Sinister 7 Ultra – 100 mile / 160k

Runner: Alan R

Race Date: 07/06/2019

Location: Crowsnest, Alberta, Canada

Results: DNF. That’s Did Not Finish!

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

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

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

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

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

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

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

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

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

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

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

Lessons you learned that will help you next time around

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

Most important course specific knowledge to know about the race

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

Aesthetics – Is it a pretty course?

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

Difficulty – Is it a tough course?

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

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

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

Competition – Is there a strong field?

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

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

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

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

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

Weather and typical race conditions

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

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

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

Spectators – Is this a friendly course for your friends?

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

How’s the Swag?

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

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

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

BMO Vancouver Half Marathon Race Report – Ping S

December 16, 2021June 10, 2019

Race: BMO Vancouver Half Marathon

Runner: Ping S

Race Date: 05/05/2019

Location: Vancouver, Canada

Results: 1:27:32

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

It’s a great city to visit, the course is quite pretty with some stretches of stunning views, and the race is a well oiled machine. Also I appreciate the fact that the race organizers start their introduction to the runners in the corrals by acknowledging that the race is taking place on the “unceded” lands of several of Canada’s first nations, something I’ve never heard at any US road race and that, window dressing though it might be, is a salient reminder of history.

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

Part of me likes point-to-point races, but part of me also enjoys not having to “travel” to the start line – people here usually take a cab / car, or take the Canada Line to the KE stop which is a ~10 minute walk from the start area.

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

Paced well and finished strong despite the uneven elevation profile. Ran a course PR by over a minute.

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

To all the Americans out there – do not forget that the elevation chart is in meters, not feet, so multiply everything by 3.3. Nearly all the Americans I talked to who were running for the first time thought the course was relatively flat – i.e., thought that the opening downhill, which is quite massive, wasn’t going to be “that bad” because it looks like less than 100 “feet” on the course elevation chart – but of course is actually 3.3x steeper than that. Ditto for the rolling hills in the latter part of the course.

Number two is to save something for miles 9-13, where the largest uphill on the course is (Pipeline Rd) and where the Stanley Pk rollers are.

Lessons you learned that will help you next time around

4th time I’ve run this one so nothing new, really.

Most important course specific knowledge to know about the race

Don’t start out too fast! The first two miles are screaming fast with a 300ft downhill, but the rest of the course is actually a net uphill from there, with a big hill at ~9 and rollers thereafter.

Aesthetics – Is it a pretty course?

Yes! Coming down that first opening hill you have a view of the glittering Vancouver skyline in front of you and the snowcapped mountains beyond – amazing. Rounding along the seawall and into Stanley Park you have beautiful bay and city views as well.

Difficulty – Is it a tough course?

As noted, tougher than you might expect if you buy in to the “net downhill” marketing and misread the elevation chart as being in feet. And also tougher than most think simply because the downhill is all in the first 2 miles.

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

Definitely a well oiled machine.

Competition – Is there a strong field?

Usually pretty strong.

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

I believe the race did sell out this past year but as far as I can recall that was the first time in the four years I’ve run it.

Weather and typical race conditions

In the 4 years I’ve run this race conditions have been quite good – 50s (F) at the start and clear with light winds. YMMV, of course.

How’s the Swag?

They used to have Saucony shirts but now have generic brand shirts, which are definitely not as nice. Ah, well…

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

5/5 as a race, 3.5/5 as a “fast” course – it’s definitely not the slowest road course out there but it’s not made for PRs.

BMO Vancouver Marathon Race Report – Motoko H

December 16, 2021May 11, 2019

Race: BMO Vancouver Marathon

Runner: Motoko H

Race Date: 05/05/2019

Location: Vancouver BC, Canada

Results: 4:09:31

Strava Activity Link: https://www.strava.com/activities/2345033604

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

Amazingly beautiful views throughout the course
Plenty of Volunteer support. They are so attentive and sweet!
Rolling hills 🙂

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

None

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

Did well: I collided with another runner at an aid station (at Mile 16). I fell on the ground, face down, my knees/hands got bloody, and I got covered in the other runner’s sticky GU – I never thought this would happen to me, but it did. I was embarrassed and panicked for a bit. I also started worrying about things like “my left glute hurts…am I gonna end up walking to the finish line?” “Can I really finish this race?” ” I don’t want to DNF (again)!” but once I realized that I needed to focus on the present moment, I was able to get back in my rhythm to finish the race.

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

If you ever experience the aid station crush – first, make sure you and the other runner are OK. Then do your best to get that focus/rhythm back. Don’t let that negative thinking distract you from running your best.

Lessons you learned that will help you next time around

Be careful near the aid stations!

Most important course specific knowledge to know about the race

Here are some of the landmarks I use

-The big hill on Camosun St: When you pass a school (Southlands Elementary), on your left, you just have less than 1000m to the top of the hill. The hill gets steep at the very end, so keep that in mind. Also, be excited that once you are done with this hill, beautiful, shaded downhill on Imperial Dr. is coming!

-Lions Gate Bridge: Stanley Park feels never ending during BMO Vancouver, but when you pass the bridge (Lions Gate Bridge), you only have a little under 6K (3.7miles) left. You are almost there!

Here are some Course previews that I found it very helpful (other than Team RunRun’s)

–Course Preview Video

-2018 CHAMPION, ROB WATSON’S BMO MARATHON COURSE PREVIEW
http://mile2marathon.com/2018-champion-rob-watsons-bmo-marathon-course-preview/

Aesthetics – Is it a pretty course?

BIG TIME YES! – Nice mix of nature and the beautiful city!

Difficulty – Is it a tough course?

There are lots of hills, so probably not a PR friendly course, compared to other flatter marathons.

About the hills – There is one big hill on Camosun St (around Mile 5), one big downhill on SW Marine Dr. (around Mile 11), and the rest is rolling hills.

I actually appreciate those rolling hills. It always feels like when my legs starts to get tired, a nice little downhill appears, and my legs, especially hamstrings get to recover during that downhill running 🙂

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

Yes, very well organized! Had no issues.

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

I love the banana station by the KM31 (Mile 19), right after the Burrard Bridge!

Weather and typical race conditions

2017: Nice, marathon-perfect weather – like you actually feel chilly at the start.
2018: Warm, humid weather – like you keep splashing water on your neck to cool down throughout the race.
2019: Little warmer than 2017, but was still a pleasant marathon weather. At the start, I wanna say that it was no more than mid 50s. Got a bit windy by Stanley Park (last 10K).

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

There were plenty of Porta potties and aid stations. Just make sure to bring extra gels just in case (when collision happened, I lost my gel that I had in my hand – But since Coach Anita told me to bring extra gels, I had extra!).

Spectators – Is this a friendly course for your friends?

Yes! There are great options to move around the city even with the road closures, my husband and my son were able to move around easily (they went from Start to mile 19 to the Finish) to cheer me on!

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

I would give 10/10. Totally recommend it to others, too!

Toronto Half Marathon Race Report – Tyler M

August 14, 2020May 10, 2019

Race: Toronto Half Marathon

Runner: Tyler M

Race Date: 05/05/2019

Location: Toronto, Ontario

Results: 1:37:09

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

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

Weather
Running through the parks
How the Marathon and half marathon courses overlap and diverge

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

Running through construction areas
Placement of Aid Stations

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

Might not be weird for everyone but because it’s in Canada the race is marked off in kilometers instead of miles.

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

I haven’t run a race on feel before so that was interesting to try.

Most important course specific knowledge to know about the race

There are some hills but not too bad. The biggest hill is right after a big downhill at the beginning.

Aesthetics – Is it a pretty course?

Partly

Difficulty – Is it a tough course?

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

I’d say it was decently well run.

Competition – Is there a strong field?

I felt so, no idea at the top end though.

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.

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

Standard fare

Weather and typical race conditions

It was wonderful for 2019. Sunny 50s/60s.

Spectators – Is this a friendly course for your friends?

Yes

How’s the Swag?

The shirt this year was extremely orange but I like it.

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

4/5
Yes I do

BMO Vancouver Marathon and HM Race Reports/Info

December 16, 2021March 6, 2019

Summary: BMO Vancouver Marathon is a scenic Boston Qualifier that takes runners past beaches, through natural parks, and along Vancouver’s Seawall – the world’s longest uninterrupted waterfront path. Races include a Half Marathon, 8km race, a relay, and a kids’ run.

Lessons Learned from Race Reports

(Half) Easy to start out fast with the initial downhill – just don’t burn out the quads, given you have plenty of rollers left in the race
If it’s hot, which is has been hot more than cool in years past, the aid stations start to feel far apart by the second half, so drink up at each one!
While it’s a scenic course, most people are surprised by how hill it is throughout
Not a PR friendly course because of the rolling hills and one longer hill early on
Course is sort of a tale of two halves, the first half being hillier, and the second half being flatter but harder mentally because there are long, flat stretches where you can see ahead, it’s the second half, and there’s a slight incline to the finish
With the Start and Finish being in different locations and weather being likely to change, if you want specific clothing at the start and/or finish, be sure to use the gear check.
Use public transportation to get to the start, as parking is a hassle and the race makes it easy to use it for free or by using shuttles
Past years have seen it chilly at the start and quickly warming up, so be prepared
If it’s sunny or hot at all, this makes for a more challenging day, as it’s very exposed for much of the course.
There are pace groups, and aid stations tend to get crowded when they go through, so if you don’t like crowds, don’t run behind them
The course is not flat, but is more rolling hills, with one longer hill, then a few steep, short ups
Course markings are in kilometers, with a few key spots in miles, so be ready for lots more counting!
The marathon course also starts with a slight uphill for about the first mile, which runners don’t usually notice because they just got started, but often run too hard to start and that burns too much energy from the start
The hill from about miles 4.4 – 7.4 of the marathon feels hard compared to the rest of the course, even though it’s not steep.
There is a nice long downhill stretch leading up to the halfway point of the full.
Several sections with fans, but several sections without any people cheering, so be prepared for some quiet miles
Just after mile 18 is the Burrard Bridge, which doesn’t look hard on paper, but a lot of race reports mention disliking this bridge. It’s also a mile marker where people typically start to fade so it probably seems all the harder at that point
The flattest continuous stretch of the marathon is the last 10k, so if you still have your legs under you, you can go fast in this section and it’s not the death march, mental struggle that it is for a lot of other runners who went out too fast
The Stanley Park seawall is a bit hard because it’s a mental game getting around the 10k of flat, paved pathway, because you know you are close, yet you feel so far away from the finish.
The last 10k along Stanley Park has some tight turns, which can be challenging on tired legs late in the race
The race ends with a slight uphill for both races, which can feel like a kick in the teeth so close to the finish, so be ready for that

Course

Type: Point to Point (both half and full)

Start/Finish Info: Starting in Queen Elizabeth Park (south of Downtown) and finishing Downtown Vancouver. Full marathon runs a bit more waterfront, circling Stanley Park, whereas the half runs more in town and runs waterfront and through Stanley Park for the second half.

Hills:

(Half) Loss of ~100 feet in the first 2 miles, then rolling hills for the remainder, with one ~50 foot hill and other smaller, 10-25 foot hills

(Full) Rolling hills throughout, with the biggest gain of ~250 feet from miles 4.4-7.4

(Half) Course Map and Elevation

(Full) Course Map and Elevation

Aid stations

Locations of water stations:

(Half) About every 1.5-2 miles (8 total)

(Full) About every 1.5-2 miles (21 total)

Locations of electrolyte stations:

(Half) Nuun at aid stations 2, 3, 5, 6, 7 & 8, Clif Gels/Bloks at aid station 3, Bananas at aid station 5

(Full) Nuun at aid stations 2, 4, 5, 6, 8, 9 11, 12, 13, 14, 16, 17, 18, 19, 20, Clif Bars at aid stations 6 & 14, Clif Gels at aid station 9, Bananas at aid station 15

Spectator access

Access Locations: Easiest locations to access are likely along the roads rather than when the runners dip into the parks and run along the water and in Stanley Park. Note that start and finish line are in a different location for both races.

Boston Qualifier?

Yes

Race reports

BMO Vancouver Half Marathon Race Report – Ping S

Race: BMO Vancouver Half Marathon Runner: Ping S Race Date: 05/05/2019 Location: Vancouver, Canada Results: 1:27:32 3 Bests – What aspects of the race did you like the most? It's a great city to visit, the course is quite pretty with some stretches of stunning views, and the race is ...

BMO Vancouver Marathon Race Report – Motoko H

Race: BMO Vancouver Marathon Runner: Motoko H Race Date: 05/05/2019 Location: Vancouver BC, Canada Results: 4:09:31 Strava Activity Link: https://www.strava.com/activities/2345033604 3 Bests – What aspects of the race did you like the most? Amazingly beautiful views throughout the course Plenty of Volunteer support. They are so attentive and sweet! Rolling ...

Vancouver Marathon – Anna H

Race: BMO Vancouver Marathon – http://bmovanmarathon.ca/ Runner: Anna H Date: 5/1/2016 Location: Vancouver, BC The distance raced and other options I participated in the marathon, but here was a half marathon as well. The day prior it looked like there was maybe a 5k and an 8 mile race, but I don’t have a ...

Vancouver Marathon – Dan S

Race: BMO Vancouver Marathon – http://bmovanmarathon.ca/ Runner: Dan S Date: 5/1/2016 Location: Vancouver, British Columbia Distance raced and other options Full Marathon; there was also a Half Marathon, Marathon Relay, and 8k option 3 Bests – what aspects of the race did you like the most The event was professionally run and well managed ...

Strava activities and GPX files

https://www.strava.com/running-races/2018-bmo-vancouver-marathon

https://www.strava.com/running-races/2018-bmo-vancouver-half-marathon

Race Website

http://bmovanmarathon.ca/

First time running a race? Check out our race day tips!

Squamish 50/50 Race Report – Mark Cliggett

August 14, 2020August 22, 2018

Race: Squamish 50/50

Runner: Mark Cliggett

Race Date: 08/18/2018

Location: Squamish BC

Results: 14:36:59/10:16:46

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

Amazing volunteers. The challenge of running 50 miles and 50k on back-to-back days. Finishing the 50/50 so I don’t have to do it again.

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

The aid station food was pretty much the same from start to finish – fine for a short one day race but getting monotonous already by the end of the 50 mile race and I had to face it again through the 50k.

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

A lot of the downhills are on technical mountain bike trails and have wooden ramps – some of the ramps are so steep you have to pick your way down them.

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

Finishing, in spite of various issues.

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

The hardest thing about the 50/50 – aside from the miles – is managing the time between the two races, especially if you aren’t fast. There is a lot to do in a small number of hours (including sleep) and crew/support probably would help. I didn’t have that and I was exhausted by the end of the 50k – probably more so than in some 100 mile races.

Most important course specific knowledge to know about the race

The trails are all mountain bike trails – technical, difficult, and slow.

Aesthetics – Is it a pretty course?

For me, there are are much prettier courses. At Squamish, you spend a lot of time in the woods and occasionally in clear cuts that are growing back. There weren’t a lot of views. It’s like running in the woods at Cougar/Tiger Mountain – not the worst thing in the world but certainly not the prettiest.

Difficulty – Is it a tough course?

Uh, yeah. The technical trails take it out of you .

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

Definitely well run.

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 races sold out in less than 8 hours this year. One of those races where you have to sign up the moment it opens.

Weather and typical race conditions

This year it was smoky due to BC fires. Given how things are going, this may become an annual problem for the race.

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

If you like really hard, technical trails, this is a great race.

Read more about Mark’s race at:

https://pointlenana.wordpress.com/2018/08/22/squamish-50-50-august-2018/

Squamish 50M & 50K Race Info

January 19, 2023June 19, 2018

Squamish 50 mile and 50k are difficult courses across the board, run on technical singletrack trails. The 50M starts relatively flat for the first 6 miles and then the final mile, but has lots of climbing in between, with the largest climb being roughly 2500 feet. The 50k course is nearly as difficult, also having flatter sections on the front and back end, but the main climb is near the beginning of the race, as it’s the last 50k of the 50M course, and so is a point to point race, whereas the 50M is a loop. Then there are the brave souls who run the 50/50, 50M on Saturday, 50k on Sunday. New for 2018 is a 23km race on Sunday.

Race Details

50m Detailed Course Description

50k Detailed Course Description

Lessons Learned from Race Reports

No poles allowed
All 50M runners must start with a headlamp, which you can drop at Aid Station 2 to be transported by the race staff to Aid Station 7
Since the 50k is a point to point course, not a loop like the 50M, have your transportation sorted out to the start; there is a race bus that can take you there.
Very difficult courses, so you need just as much of a strong mental game as a physical one
Exposed sections – wear sunscreen and a hat!
Lots of super technical, non-runnable trails
Likely to to be hot, having a neck cooler or a buff to help keep you cool on the climbs
With how slow the course is, accept that you’ll likely need a headlamp the second time in the evening for the 50M
Hard to find a flow in the race because the lack of runnability of so much of the course
The terrain makes the course more challenging than the elevation gain
Last 10k of the course is very challenging and easy to have a very low point physically and mentally
Be sure to carry enough fueling given the slow course and mileage between aid stations
Use the course preview runs if you have the chance
If you’re in Seattle, trails for good race simulation are Tiger and Rattlesnake for good climbing and power hiking, Poo Poo Point for technical descending, and Shangri La Trail for running faster on both ups and downs
Aid Station #1, Canadian Tire, tends to be very crowded for crew, as they are all heading there at the same time and may experience parking delays, so don’t rely too heavily on your crew here
Practice technical descents as much as possible
Lots of people leave the last aid station (Farside) at mile 43 pushing hard to the finish, and even though there is only “one more climb” up Phlem, there are still climbs on the way to Phlem
See Matt K’s race report on the 50/50 for details about the course, the aid, his lessons learned, and what he’d do differently for training to prepare for those hairy, technical descents.

Elevation

Total gain/loss:

50M: 11000/11000

50k: 8500/9000

Total climbs:

50M: 1×2555, 1×1400, 1×900, 1×400, 4×200-400 feet

50k: 1×2600, 1×1400, 3×200-400 feet

Longest climb:

50M: 2555 feet in 6.5 miles from mile 20.7-27.2

50k: 2600 feet in 9.4 miles from mile 0.0-9.4

Steepest climb:

50M: 1223 in 1.7 miles from mile 8.4-10.1 (13.6% grade)

50k: 2037 in 3.3 miles from mile 5.9-9.2 (11.7%grade)

Elevation profile:

50M: http://squamish50.com/wp-content/uploads/2014/11/Squamish50M-1.jpg

50k: http://squamish50.com/wp-content/uploads/2014/11/Squamish50K.jpg

Aid stations

Total aid stations: (50M) 8, (50k) 5

Furthest distance apart: (50M) 7 miles, (50k) 6.2 miles

Locations:

50M: Mile 6 / 12 / 17 / 23 / 30 / 33 / 38 / 43

50k: Mile 5 / 11 / 14 / 20 / 25

What’s available: Mix of Hammergel and Heed electrolyte drink mix, fruits such as oranges, bananas, watermelon, chips, both potato and gluten-free, snacks such as salted pretzels, gummies, cookies, salted potatoes, etc., water and Coke, other gluten-free options

Crew access

50M: Able to crew at AS #1, #2, #5 and #7 (miles 6, 12, 30, and 38)

50k: Able to crew at AS #3 and #5 (miles 14 and 25)

Crew Driving Directions:

50 Mile Start at Squamish Oceanfront to Aid Station #1 at Escape Route

Aid Station #1 at Escape Route to Aid Station #2 at Alice Lake

Aid Station #2 at Alice Lake to Aid Station #5 at Quest

Aid Station #5 at Quest to Aid Station #7 at Far Side

Aid Station #7 at Far Side to Finish Line in downtown Squamish

Pacers

None allowed

Race qualifiers

UTMB – 50M: 4 points, 50k: 3 points, 23k: 1 point

Race reports

50M:

Mark Cliggett’s 2018 50/50 Race Report

Mark Cliggett’s 2018 50/50 Race Report (more detailed)

Matt K’s 2017 50/50 Race report

http://gingerrunner.com/2013/08/27/race-recap-the-squamish-50-miler/ (Check out the likes and dislikes at the bottom of his race report for a summary)

https://krisandnotsodeepthoughts.wordpress.com/2016/08/23/squamish-50-race-report/

50k:

http://jeffpelletier.com/squamish-50k-2014-race-report/

Strava activities and GPX files

50M:

https://www.strava.com/activities/375335917/overview

https://www.strava.com/activities/185426409

50k:

https://www.strava.com/activities/376837387

https://www.strava.com/activities/684412091/overview

Race Website

http://squamish50.com/

Hamilton Marathon Race Report – Dan L

August 12, 2020November 21, 2017

Race: Hamilton Marathon

Runner: Dan L

Date: 11/5/17

Location: Hamilton, ON (Canada)

Results: 3:12:16

Strava Activity Link: https://www.strava.com/activities/1264765922

3 Bests – what aspects of the race did you like the most

1) Course is quite favorable. Some rolling hills in the first half. Just after halfway, course heads down Red Hill Parkway dropping ~350 feet over 5K. Great cruising miles. Remainder of course is quite flat along the shores of Lake Ontario.

2) Race seems fairly popular with speedy Canadians, so even though its a smaller race, you won’t be running alone unless you are well under 3:00:00.

3) Very convenient race day set-up with spacious indoor staging area at start line which is quite nice given that it can be chilly.

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

I chose this race for the speedy profile and the cool temperatures likely on race day – ideal conditions for me. I did not know that Hamilton can also be quite windy. At times during the last 5K along Lake Ontario was running into 20 – 25 mph headwinds. Also had to run into wind for a few miles in the first half. I believe the day was windier than average, though apparently the race three years ago had similar if not worse conditions. Overall, though, I think the favorability of the course and the weather helped more than the wind hurt.

Weird factor – what’s the weirdest thing about this race

1- Your vocabulary will expand to include the word “escarpment”, and you will gain first hand experience with this geographical feature.

2- Hamilton bears a striking resemblance to Indianapolis circa 1988, for those who are into that kinda thing. So, take Indianapolis 1988, include progressive biking and pedestrian infrastructure, add ethnic and cultural diversity via a heavy immigrant population, and transplant the city to a more beautiful location on an escarpment on the shores of a great lake… BAM! It’s the same thing.

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

I did really well at pacing. Managed ~2 minute negative split. Profile of course probably provided a minute of that naturally. I remember letting a lot of people pass by me (at least 20) in the mile 7 to 10 range as we dealt with some hills and headwinds. Had specifically talked with Matt about need to run by effort rather than pace if wind was an issue, which helped give me resolve to stay back. Was fun reeling those people and more back in over the second half.

Lessons Learned – share your pro-tips on the race to help the next runner or yourself on the next time around

Negative splits are possible!

Most important course specific knowledge to know about the race

Red Hill Parkway is super favorable 5K at just after halfway. Hold back prior to this point. There is a short section of trail after the Red Hill Parkway. It was wet and a bit slippery, but pay attention and it’s not a big deal. Finally, the out and back along Lake Ontario is on a dedicated trail, but it is wide and paved in asphalt. Great running without any issues of congestion, but can get windy.

Battling the wind and bloody nipples by the end (Dan is #243, only battling wind)

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.

Weather and typical race conditions

Perhaps ~40 degrees F at start. Race day high of maybe 50. May be windy, with gusts easily above 20. Given route race followed this year and direction of wind on race day, you had ~3 miles into wind in first half and then finishing 5K into wind along shores of Lake Ontario. Wind was pretty atrocious around 40K, but overall I don’t think it was a huge hindrance.

Spectators – is this a friendly course for your friends and family?

Very spectator friendly for the last 10K, which is an out and back along Lake Ontario. Dedicated cheering section could easily catch you four times during the race.

How’s the swag?

Eh. If swag is your deal, this race will disappoint.

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

5 stars (out of 5). I decided the check out the Canadian marathon scene after dying in the muggy conditions in Houston 2017. Not disappointed. Highly recommend this race for people that want a high probability of good conditions for running fast.

Hamilton Marathon Road2Hope Race Info

November 3, 2022October 18, 2017

Lessons Learned from Race Reports

The race often coincides with Daylight Savings Time, which means an extra hour of sleep, but also means you need to pay close attention to wake up times
Much of the course exposed to wind and there is usually a high probability of wind on race day, especially after 30k (18.6 miles) because it’s along the water
Lots of half marathoners to fend for space in the last 10-12k on the out and back, which also makes it tough for the sharp turnaround at 36.5k (22.7 miles).
Race seems to be split into the first 30km and the last 12km because of the nature of the course, with running through neighborhoods and on the parkway (first 30k), and then getting off the parkway briefly on trail, and then out and back along the water (last 12k).
After 28k (17.4 miles) there is a short trail section and a small section of cement blocks filled with dirt, so pay attention and take extra care for foot placement

Course

Type: Point to Point with an Out and Back portion form 31km to 41km (miles 19.25-25.5)
Start/Finish Info: Starting line and Finishing line are different. Shuttles provided for runners from the finish to the start. Directions to the finish here.
Hills: ~20-25 feet over the course of 3 hills from ~ miles 3-6, loss of ~125 feet from 12.5 miles to 18.5
Link to Map and Elevation

Aid stations

Locations of water stations: Water and Nuun every 3km (1.9 miles)
Locations of electrolyte stations: 29km (mile 18)
Electrolyte offered: Cliff Gel and Bloks

Spectator access

Access Locations: Access to the start, see race website for parking details and road closures.

Boston qualifier?

Yes

Race reports

Dan L’s 2017 Race Report

http://rendezvoo.blogspot.com/2016/11/race-report-2016-hamilton-marathon.html

https://judyapiel.wordpress.com/2016/11/08/hamilton-road2hope-marathon-race-report/ (has a good picture of the trail section with cement blocks and a good course description)

Race Website

http://www.hamiltonmarathon.ca/