How To Tame the Devil

Set yourself up for success at the Devil’s Gulch 100-Miler with these tips.

I think most of us can agree that there really isn’t such a thing as an “easy” ultramarathon. Certainly some races and routes are relatively easier than others, but, for the most part, ultras are hard! Well, the Devil’s Gulch 100-Miler turns up the heat even more! In preparation for this sizzling hot ultra, learn how to tame the devil and everything else this race throws at you with these tips.

Runners following these tips can maximize their odds of a successful race at the Devil's Gulch 100-Miler.

5 “D.E.V.I.L” Training and Racing Tips:

D – Drink! 

A lot! When it comes to hydration, getting enough of both fluid and sodium intake is potentially the most crucial aspect of success come race day. Figure out an appropriate amount of both to consume on an hourly basis: given the heat and the higher exertion rates, to tame this devil expect to be on the higher end of your usual recommended ranges. Andrew Baker also goes into more detail here in his Hydration Strategy Guide, so check that out too! Finally, do what you can to stay cool! The easiest and most effective strategy you can employ on race day is known as topical cooling. Keep yourself wet as temperatures rise by utilizing those clever iced bandanas, crushing ice into arm sleeves or hydration packs, as well as using any creek crossings to your advantage!

E – Experiment 

Trial a wide array of food and fueling options into your training. When it comes to these very long endurance events, it’s hard to predict what you will and won’t be craving at mile 84: sticking to only sweet options or just one single gel flavor of a gel can leave you wanting a lot more. Before and during your runs, experiment with salty, savory, and sweet options, in addition to more solids of different textures and flavors. Give high-carb drink mixes a try: when food can’t stay down, often fluids can! Start trying to consume ~60-90g of carbohydrate per hour, adjusting from there based on your personal needs!

V – Verbalize 

If you’re deciding to have crew support, clearly communicate your expectations ahead of time before the race. Nail down the nitty gritty details of which food and drink items that you’d like to be restocked with and when. Create a list of any items you want laid out at aid stations ahead of time: a camp chair, new shoes/socks, sunblock, headlamp, iced bandanas, arm sleeves, etcetera. 

The same communication of expectations applies to your pacer as well! It goes without saying that a good partnership ahead of race day is a must: ensure you’ve talked through how you think you’ll best respond to executing on race day, as well as when you’re in a state of high mental or physical fatigue. Do you want them to be chatty, tell jokes, and just keep the mood light? Do you prefer very minimal talking and to stay calm and focused on the task at hand?

Adapting your training to the specific demands of the Devil's Gulch 100-Miler course will prepare you best for race day.

I – Incorporate 

Adapt your training to the specific demands of the course. Look over the elevation profile, and make note of how the longer uphills and downhills unfold. For the Devil’s Gulch, this could mean averaging the race’s 240’ vertical gain per mile over the course of a long run. Try incorporating longer downhills, followed by a sustained climb to get a good neuromuscular match for what you’ll see on race day!

L – Lean 

Lean into the discomfort. Embrace it. This will be a key mindset in helping manage the inevitable challenges you will experience throughout the race. And remember to smile and celebrate, regardless of the end result! 

This runner verbalized ahead of time that they wanted to pick up poles at the aid station, and is leaning into the discomfort of a steep uphill.

Tame the devil with these tips, and save your day from boiling over in the Devil’s Gulch! Catch me volunteering at the Devil’s Spur aid station this year, and I’m wishing every runner who takes on this challenge success!

See you on the trails!

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

The Devil likes it HOT: A Devil’s Gulch Hydration Strategy Guide

The Devil’s Gulch 100 miler is a notoriously difficult and even more notoriously HOT ultra. The average temperature over the past three editions sits at 92 degrees Fahrenheit, with 2021 topping 100 degrees on course. Last year’s 100 miler saw four DNS, nine DNFs, and only three finishers… who says runners are masochists? This Devil’s Gulch Hydration Strategy guide will help you be more prepared for one of the keys to success in this challenging adventure.

I’m captaining an aid station this year (Devil’s Spur) and expect to have a lot of conversations about hydration. So as a primer, let’s discuss the basics of fluid intake.

Sweaty Betty or Conservationist Clark

Best to know your sweating habits in as near race conditions as possible before heading out onto the course. There are a few prescribed protocols for figuring out your hydration needs, but here’s my favorite (and in my opinion, the simplest):

  • Drink your normal pre-workout fluids and urinate before beginning this test
  • Weigh yourself (Weight A)
  • Head out for a one hour run at or near race pace and ideally race day temperature
    • do not urinate during this hour
  • Towel off upon return (remove the sweat from your body, hair, etc.)
  • Weigh yourself again (Weight B)

Weight A minus Weight B multiplied by 16 oz will give you a rough approximation of your hourly fluid intake needs. For example, 180 lbs minus 178.5 lbs times 16oz equals 24 ounces.

Practical Math

Now 24 ounces is towards the high end of the recommended fluid intake per hour, but for Devil’s Gulch, we are playing in the extremes. The race organizers require each runner to carry at least two liters of water vessels on their person. Two liters is roughly 68oz and with a few aid stations 14 miles apart – you’re going to be pushing the limits of those containers. If you’re planning to run at 20’/mile pace, those 14 miles will take you 4 hours and 40 minutes, equating to a fluid intake need of 112 ounces or 3.3 liters. All that math to say, plan to tote three liters or more on your body.

Don’t forget the salt

Know before you go! The signs of hyponatremia often go unnoticed. Be vigilant for headaches, confusion, muscle spasms, cramps or seizures. General wisdom recommends 500-700mg of sodium per hour. I’m partial to waterdrop, but there are countless sports drinks and mix-in powders that will get you there. Remember, hydration does not equal water alone. Water PLUS electrolytes PLUS carbohydrates will ensure optimal absorption and stave off the bonk. Last, but perhaps most importantly, don’t expect your body to tolerate a new sports mix during the race. Practice your hydration and fueling plan during your build to avoid any nasty surprises come race day.

Crazy beautiful

Now that we’ve worked out our Devil’s Gulch hydration strategy and we’ve established that this course will test the limits of your body and your race prep, a quick reminder that this is also one of the most gorgeous places on Earth. Runners are privy to expansive vistas and prehistoric-looking geological formations, particularly along Mt. Lillian. I’m stoked to play a small part in the race this year. See you out there and stay hydrated!

Andrew Baker is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

dash point 10k race report

Dash Point 10k Race Report – Renee Gale

Race: Evergreen Trails – Dash Point 10k

Runner: Renee Gale

Race Date: 03/20/2021

Location: Dash Point State Park, Washington

Results: 30th of 90 females and 2nd in my age group

Strava Activity Link: https://www.strava.com/activities/4980418724

dash point 10k race report
Photo: Fast Focus Photography NW

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

The trails at this park are beautiful with trees, a creek, some bridges and stairs. I love how the trail is mostly narrow and has lots of serpentine twists and loops. I like the variety and length of the rise and falls in elevation both as one climbs to the highest point and then back to the lowest point by the beach.

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

The steep stairs near the beginning of the race are quite the challenge and I wouldn’t be disappointed if they didn’t exist. However, as I live near this park, it’s something I can measure my progress against as I become more experienced in trail running, the goal being someday to actually run vs. walk.

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

Hmmm. I guess what was different, not really weird, was having to stop and report into an aid station halfway through.

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

Not that I did it well, but definitely seeing improvement on my pacing and climbing the uphills. Another runner whom I was following for a while was clipping along close to the same pace as I was on the downhills and on the flatter portions of the course but I steadily gained on her on the uphills which made me feel good.

Lessons you learned that will help you next time around

Focus, focus, focus. A couple of weeks ago I ran a rocky and sandy trail in Arizona. Being from Washington, it was the first time I ran a more desert-like trail and I ended up falling three times and fractured a rib. So when I was running this course, I tried to remain hypervigilant about my form and foot placement on the trail. At first I was really cautious being gun-shy from my recent falling experience. As the miles racked up, I felt more and more confident. Then, all of sudden I was on the ground – another runner was coming towards me up the trail and I think I got distracted for just a moment and down I went. Luckily, it had been raining some in the week up to the race and the ground was soft and muddy.

Aesthetics – Is it a pretty course?

Like mentioned before, to me, it’s beautiful, green, serene.

Difficulty – Is it a tough course?

I am new to trail running so I can’t judge for other experienced runners. I would say the beginning of the course with several tiers of steep stairs to climb was the tough part. The rest of it seems pretty moderate.

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

I felt like it was very well organized. The only difficulty in logistics that I had was figuring out the wave system. I wish there had been someone in the holding area to announce which wave was coming up next. The course was well-marked … I have run this trail a few times on my own and have had a hard time navigating where I want to go; it was nice not to have to concentrate on where to go next.

Competition – Is there a strong field?

I don’t know. Again I’m new to trail racing so at this point I am running these races for fun and not competitively. I think the race was listed as a good course for beginners to trail running.

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.

When I first tried to sign up for the race maybe a couple of months ago, registration was closed and I was put on a waiting list. I really didn’t think I was going to get to run this but obviously I did!

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

At the aid station that we were asked to report in, I couldn’t see any water, just snacks but I didn’t ask any of the three people standing there.. I was kind of tired and not thinking straight. Just wish the water was obvious and quick to get to. Oh and because of the pandemic, this was a cupless race, maybe that’s why I couldn’t see the water source.

Weather and typical race conditions

Weather was great, not too cold, didn’t get rained on. It had rained prior to the race, so some parts of the course were muddy but it wasn’t too bad.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?dash point 10

I just wore what I typically wear on a dry, winter day, which is a long-sleeve base layer shirt with a t-shirt over it and leggings.

How’s the Swag?

The only swag was an engraved wood plaque which looks more like a coaster. It’s okay but not sure if I will keep it.

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

I would give this race a 4.8 out of 5 and definitely recommend for runners who have a similar running background/experience to mine.

lord hill half marathon

Lord Hill Half Marathon Race Report – Frank Fisher

Race: Lord Hill Half Marathon

Runner: Frank Fisher

Race Date: 02/23/2019

Location: Lord Hill Regional Park, Snohomish, WA

Results: *5th overall

Strava Activity Link: https://www.strava.com/activities/2170567511

lord hill half marathon

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

I liked the course, and I like the low key nature of the race. It was super friendly and fun environment to race in.

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

The course marking was poor. Confidence markers were hard to see with the snow, and some of the turns were not well marked, signs fell down, etc…

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

People going all kinds of ways on the course. Course marking and snow had a bunch runners kind of rambling around. We pointed a bunch of people to the right directions till we missed a turn and ran back into the lead pack going the opposite way. Hence the asterisks by my finish. Pretty sure I still would have finished 5th, but I definitely missed a part of the course. Weird/fun part, nobody really cared and generally laughed it off. Good times.

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

Two loop course, 10 mile and a 5k loop. Plan was to go easy on 1st loop and finish strong on the 5k. I did that pretty well. Other than that, I had a lot of fun! Course was snowy/icy but manageable, lots of mud and water on the 5k loop, which I had a lot of fun with.

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

Don’t talk about falling out loud, cause you will fall 200m from the finish line and end up with a bloody/muddy leg.

Lessons you learned that will help you next time around

Although I look over every course and try to know the turns and different trails, it was hard to see on Saturday. We thought we took the right trail, but clearly not. Lesson-know the course.

Most important course specific knowledge to know about the race

The 10 mile loop starts with a decent climb followed by a short but very steep climb that can kick your butt.

Aesthetics – Is it a pretty course?

Nope.

Difficulty – Is it a tough course?

Not really, 1st climb aside, mud/snow/ice definitely made it tougher.

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

Yup, they were pretty on the ball and super friendly.

Competition – Is there a strong field?

Not really. It’s a pretty small race.

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

Nope, super easy. I registered on the day of, and didn’t even have to stand in line.

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

I didn’t use them, but they looked to be well stocked for the 50k. Standard fare.

Weather and typical race conditions

Snow on the ground, muddy and lots of water on the course. Race day was actually quite nice, a little snow/rain right before the race started, but the sun did come out and temperature was quite nice.

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

Definitely want a trail shoe or fast draining shoe. Some people wore micro-spikes for the snow and ice, but I didn’t think it was necessary and managed just fine without them.

Spectators – Is this a friendly course for your friends?

Not really, they will see you when you come through the start/finish for your loops.

How’s the Swag?

No swag.

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

I’d give it a 3 out of 5 stars. Fun, low-key and friendly environment. I can see the course being fairly fast with better conditions, but it’s not really full of views or anything super cool. Just a good early season race to go test yourself at.

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

squak mountain marathon race report

Squak Mountain Trail Marathon Race Report – Elizabeth Carey

squak mountain marathon race report
Photo: J Montermoso Photography

Race: Squak Mountain Trail Marathon

Runner: Elizabeth Carey

Date: 4/07/2018

Location: Squak Mountain State Park, Issaquah, Washington

Results: 5:06:54, 1st Female and 4th Overall

Strava Activity Link: https://www.strava.com/activities/1495205433

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

  1. Low-key, fun, community-feeling race. Evergreen Trail Runs did a great job.
  2. Climbing — lots and lots of climbing on every type of trail from a gravel fire road to winding single track!
  3. Beautiful forest and scenery.

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

Nothing was disappointing.

Our weather was very Pacific Northwesty — aka mostly rainy, which made for muddy trails that became increasingly slick/deep as the races went on but that’s to be expected in this region! I was absolutely soaked and muddy by the end, naturally.

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

If you haven’t run Squak before it can be a bit disorienting figuring out where you are in relation to the peaks/park itself (but the course markings were stellar). The weirdest thing was that the sun came out for a few minutes!

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

I paced myself on climbs, doing considerable hiking, but also used some wonderful flowy sections of trail to make ground and open up on the downhills. I ran most of the race by myself so tried to enjoy the scenery (read: greenery) as much as possible. I was using this as a long training run in leadup to a 50k so the mental challenge aspect was good practice.

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

If it’s raining, prepare mentally and with gear choices for mud! (I wore HOKA Speedgoat 2s for traction and managed to not fall.)
Throw a shell and/or sleeves or gloves in your pack just in case. Weather is variable in the Issy Alps and can change quickly.

Pace yourself on the hills. You do two “laps” of the same connected loops with tough climbs to get to 50k.

Lessons you learned that will help you next time around

This course includes both technical and flowy downhills following the big climbs — which can be a struggle or a relief depending on how your quads are feeling and what your skill level on downhills are and/or your fear factor when it comes to slipping in muck! I’d hope to conquer the downhills faster next time.

Most important course specific knowledge to know about the race

After hitting the last aid station on the two “laps” and running over the summit/near the towers at the top of Squak, it’s easy to assume it’s all down hill from there to the start/finish area. Technically, it is; but realistically there are some rolling hills!

Aesthetics – Is it a pretty course?

This course is pretty! Very typical of Issy Alp terrain and scenery.

Difficulty – Is it a tough course?

Yes, with nearly 8k of elevation gain in 26 miles, I’d say the toughest part about this course is the climbing. But that’s why I signed up — great training!!

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

Pretty organized.

Competition – Is there a strong field?

Nope — this was a small group of dedicated and/or crazy people out on an early Saturday morning during torrential downpours.

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

Logistics had a very low barrier to entry. I signed up day-of at the start/finish area. It was great!

Aid Stations

The aid stations were well-stocked and run by people who knew what they were doing and seemed like they were enjoying themselves.

Weather and typical race conditions

As I mentioned, we had lots of rain leading up to and during the race. The sun came out for a few minutes, and we also had periods of overcast, fog/mist, and lighter rain.

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

I was happy I packed arm sleeves for the 50-degree start — which were helpful after I got cold from rain — but just be prepared depending on that day’s forecast. The start/finish area is also the half-way point and you can leave a drop bag (or dropped gear) there.

Spectators – Is this a friendly course for your friends?

If your friends like waiting to see you at halfway, yes!! They likely could hike or maybe drive to another spot to cheer you on, but there were few spectators this April. There were, however, several hikers on the trails.

How’s the Swag?

NA — post-race food was good though!

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

5 stars! As a low-key event, this was a great training opportunity that offered a fun atmosphere and good support, with challenging course!

grand ridge 50k race report

Grand Ridge 50k Race Info

Date

11/18/17

Avg Temps f.

51/40

Gain/Loss in ft

6000/6000

Furthest Aid

3.8 miles

Highest Elev.

1070ft

Start

7:45am

Surface

Trail

Time Limit

8.75 hours

Sunrise/set

7:17am/4:29pm

Longest Climb

700ft/3 miles

Summary: Part of the Grand Ridge Trail Run series, which features a 5 miler, Half Marathon, Marathon, and 50k, comprised of loops on fairly runnable trails with some technical sections and challenging climbs and descents. The 50k is two half marathon loops and one 5 mile loop and since it’s in November, trails are often covered in mud, slick rock and slick leaves. Overall a well-supported race that often brings out lots of local runners and supporters for a fun day (likely) in the rain.

Lessons Learned from Race Reports

  • The course is open to other users, so depending on the weather, there can be a lot of other hikers and mountain bike users, so be respectful of them on the trails
  • Climbs are fairly relentless, as you’re either going up or down, and they get harder and harder as you progress, even though the hills are the same as before
  • Plenty of aid stations, and with temps likely being wet and cool, be mindful in how much water you carry, as you don’t want to be carrying useless weight when you can fill up at aid stations
  • Race tends to be small but feel bigger with other races going on, but the second half gets pretty lonely, especially the last 5 mile loop after you’ve already done a marathon
  • Plan accordingly for wet, bad weather, as that could make for a miserably long day if you don’t have great gear choices
  • Even if it’s not raining, the nature of the area tends to be humid, as it’s all a thick canopy of trees and leaves
  • Easy to get caught up with faster runners doing shorter distances – don’t fall prey to it!
  • At the start/finish, there’s ~.5 mile wide, crushed gravel path that each loop starts and finishes with. It’s the flattest section of the whole course and a good spot for spectators.

Elevation

Total gain/loss: 6000/6000

Total climbs: 8 (4 climbs of ~420 feet, 4 climbs of 640-700 feet)

Longest climb: 700ft/3 miles

Steepest climb: 420ft/.7miles

Map/Interactive map/Elevation profile

Aid stations

Total aid stations: 8

Furthest distance apart: 3.8 miles

Locations: 3.8, 6.9, 10.1, 13.1, 16.9, 20.0, 23.1, 26.2 (Bold indicates water only, self-servce aid stations, all others are fully stocked. 3.8, 10.1, 16.9, and 23.1 are all the same aid station. 13.1 and 26.2 are the start/finish)

What’s available: Fully stocked with water, Nuun, Clif product, PBJ sandwiches, fruit, cookies, crackers and pretzels.

Crew access

Access Locations: Easiest is at the start/finish, which is also miles 13.1 and 26.2. Also possible in two other places, one a hike in – see course map for more details. At the start/finish, you can walk the flat section of wide, crushed gravel trail ~.5 mile into the course to see the runners along this section.

Pacers

None

Race qualifiers

None

Race reports

https://teamrunrun.com/grand-ridge-50k-matt-u/

http://www.therunnershigh.net/2010/08/two-hour-pr-tales-from-grand-ridge-50k.html

Strava activities and GPX files

https://www.strava.com/activities/781118062

https://www.strava.com/activities/780889024

Race Website

http://www.evergreentrailruns.com/grand-ridge-fall-upcoming

lord hill 20 miler

Lord Hill 20 Mile – Jeff K

Race: Lord Hill 20 Mile

Runner: Jeff K

Date: 2/19/17

Location: Snohomish, WA

Results – 2:55:05 (2nd place overall)

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

It fit in nicely with my training plan, and had the elements I was training and preparing for – elevation, difficult trail conditions, and not so great weather.

Not that far from Seattle, I saw some friends I hadn’t seen in a while so that was nice.

Logistics are easy –  you can sign up day-of, parking situation is decent, you don’t have to get there super early

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

Too many races (5) on one course – This race hosts a 5K, 10mi, 13.1, 20mi, and 50K.  Runners are sharing the same trails. It is kind of overloaded.  

Course is loops on non-scenic terrain. Trail conditions are muddy and pools of water, and it degrades quickly with all the runners.

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

Despite the conditions, there are quite a lot of runners, and this race has been going on for 13 years. I guess it’s the only thing going on in Feb.

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

This was my tune-up race for Chuckanut. I was able to run fast at the very end which meant that I didn’t blow up early. It gave me confidence for the upcoming 50K.

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

Wear trail shoes with good traction. Don’t try to run up the Lord Hill,  you will burn way to much energy and not really gain anything (unless you are an ultra-elite )

Lessons you learned that will help you next time around

The more practice you can get on downhills will really help you in a trail race.

Most important course specific knowledge to know about the race

Know about circular loop sections off the main loop. You can be going the opposite way as other runners. Organizers do a good job with the markers but I did come across a couple runners doubling back wondering if they were on the right track.

Aesthetics – is it a pretty course

Not really. Some sections of the single track through woods are nice, but all you end up remembering is that gigantic muddy hill that you have to climb twice for the 20mi or 3x for the 50K.

Difficulty – is it a tough course

I would say it meets the “difficult” category. It is similar elevation as the Cougar 20mi – maybe a 200-300 feet more. With the exception of the Lord Hill itself and the smaller one right after it, the course is runnable. There is a good chance you can slip and fall on these trails.

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

Evergreen runs are generally good local events and this one was like the rest I have done. There is a runner listed in the official results for the 1st place position, yet there was no other 20mi runner in front of me or Matt C. (the 1st place runner). I’ve seen this before where someone bails early in one loop, or uses another person’s bib. I had emailed the organizers and ask if they could verify, but didn’t get any response.

Competition – is there a strong field?

The 13.1 had 4 runners that could do a sub 1:50 which is fast on this course. In the 20mi and 50K there were only a few fast runners and I think they were training for Chuckanut. The first place 20 mi runner got a 2:50.   

I think a lot of runners are using Lord Hill as their first race to get back into spring running and racing.

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.

Nothing special.

Aid Stations

There is one aid station about 4.5 miles into the loop, and also at loop start. I carried gels and stopped once at the start line 10 mile mark to re-fill my water bottle.

Weather and typical race conditions –

Weather was cold but not freezing, and wet. Fortunately, the rain stopped around 8AM. The sun was out mid morning and that was nice. I did this race in 2014 and it was colder and raining so it could have been worse.

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

I wore shorts, a short sleeve shirt, arm sleeves, gloves, and a ball cap.  It warmed up enough to take the gloves off halfway through.

Spectators – is this a friendly course for your friends

They could be in the start area to see you pass through for a loop and the finish. They’d be hanging out in a dirt parking lot so not much else to do except wait for you to come through.

Awards –

There are no awards or medals for finishing.  They do a raffle for bib numbers and there are some decent prizes like a pair of Altra shoes.  I didn’t win anything.

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

I’d give it a 3 out of 5. I would run it again as part of a training plan, or if I wanted to support a friend who was running it. I say it’s a good “coming out of winter hibernation” race.

lord hill 20 miler

Lord Hill 50k Race Data

 

Date

2/19/17

Avg Temps f.

51 high

34 low

Gain/Loss in ft

5M 750’

10M 1700’

13.1 2450’

20M 3400’

50k 5100’

Furthest Aid

5.9 miles

Highest Elev.

673’ (in 50k)

Time Limit

9 hours, 5pm course closure

Start

8-9:30am

Surface

⅓ fire road

⅔ single track

Course Record

See List Here

Sunrise/set

7:05am

5:39pm

Longest Climb

~1.25miles

~500ft

Hashtags

@EvrgrenTrailRns

Summary: A favorite early season Northwest trail run. Course distances available are 5 Mile, 10 Mile, 13.1 Mile, 20 Mile, and 50K. About 1/3 of the course is fire road and 2/3 is single track.

Race Details

Surface

About 1/3 of the course is fire road and 2/3 is single track. The routes are fairly hilly, with a big climb out of the start, then a mix of steep and moderate grades, as well as some flatter sections. These courses are moderately hilly by trail running standards. Courses include a mix of wider and narrower trails. Most of the trails are not very twisty, but there are some parts with more twists and turns.

Elevation

Total gain/loss:

5 Mile 750’

10M 1700’

13.1 2450’

20M 3400’

50k 5100’

Aid stations

Total aid stations: 6 (50k)

Furthest distance apart: 5.9 miles

Locations:

5 Mile None

10M 4.1 miles

13.1 3.1, 7.3

20M 4.1, 10, 14.1

50k 4.1 miles, 10 miles, 14.1 miles, 20 miles, 24.1 miles, 30 miles

What’s available: There will be fully stocked aid stations about every 5 miles, giving runners plenty of fuel for the course. We will have water, Nuun, Clif product, PBJ sandwiches, fruit, cookies, crackers and pretzels. At the finish there will be hot vegetable soup and chili, plus other goodies to enjoy after the race.

Race reports

Frank F’s 2019 HM Race Report

Jeff K’s 20 mile report

http://daveswoish.blogspot.com/2013/03/lord-hill-50k-race-report.html

http://www.sherrardewing.com/2016/02/24/race-report-lord-hill-20-mile-run/

http://www.solanaleigh.com/2014/02/24/lord-hill-50k-32k-race-recap/

Strava activities and GPX files

https://www.strava.com/activities/132074450

https://www.strava.com/activities/348987826

https://www.strava.com/activities/353939560

Course Profiles

5M

10M

13.1 – 10M loop + 5k loop

20M – Two 10M loops

50k – Three 10M loops + 1.1M loop

Logistics

Packet pickup

Check-in and day-of registration at 7:00am
Pre-race briefing and free drawing 15 minutes before each race start

Race start and cutoff times

Race Starts
20-mile and 50k – 8:00am (no early starts)
Half marathon (13.1-mile) – 9:00am
5-mile and 10-mile – 9:30am

Last Loop Cutoff (you may not start the final loop after this time)
1:45pm

Course Closure
5:00pm

Race Website

http://www.evergreentrailruns.com/lord-hill-upcoming

Registration

Online pre-registration closes February 17 at 11:59pm.

Online pre-registration prices*
5 mile – $30
10 mile – $37
13.1 mile – $41
20 mile – $45
50K – $53

*2 weeks before race – $5 additional

Onsite day-of-race prices (if race is not sold out; prices include all fees)
5 mile – $45
10 mile – $52
13.1 mile – $56
20 mile – $60
50k – $73

Location

The race will be held at Lord Hill Regional Park, Snohomish, Washington. The start will be at the south end. The address is 13900 Old Tester Road, Snohomish, Washington 98290.

Travel

Take Highway 522-E from I-405. Go 12 miles, then take the W. Main exit. From the roundabout, take the Tester Road exit and continue south 2.8 miles to a T intersection. Take a left to enter the park.

Parking instructions: While there is plenty of parking at the south parking lot, the start/finish parking area is not large enough to fit all runner’s cars. Cars arriving after the lot has filled will be directed about a quarter mile up the hill, giving you the opportunity to get a warmup run before the start. If you would rather do without that, please ensure to show up early! Carpooling is highly encouraged, if you are looking to share a ride please use their facebook page to sync with runners.

grand ridge 50k race report

Grand Ridge 50k – Matt U

Race: Grand Ridge 50k – http://www.evergreentrailruns.com/grand-ridge-fall-upcominggrand ridge 50k race report

Runner: Matt U

Date: 11/19/2016

Location: Exit 20 on I-90 east of Issaquah

Results –

2nd overall, 4:42.53

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

  • Local race with lots of local friends
  • Trails were well maintained and not muddy, which was surprising given that it was November in WA and it seemed like it should be muddy!
  • There happened to be a fast guy to pace with, even though he dusted me in the end.

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

  • It was a small race and really low key. I knew this already so it wasn’t a downside, but it’s good to know heading in so you don’t have expectations for a big racing extravaganza. There are a decent amount of mountain bikes on the course which could get annoying. However, I didn’t encounter any rude or discourteous cyclists on course. They tended to stop and move for me and some even cheered as I passed.

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

  • I am really happy with how I managed my race. This was primarily a training run so that I could get in a hard long run. Because of this, I didn’t want to race too hard or go too hard too soon and wreck my legs for future training. I worked hard, and because Chase Nowak (the winner of the race) was with me for most of the race, I pushed even harder than I likely would have on my own during the latter stages of the race. All around good effort and my goals for the race were all met.

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

  • The third time up the hill was hard. The first time up was noticeable, the second was really tiring, and the final up was just UGHHH! Be ready for the climbs and the fatigue you’re likely to feel later in the race on the climbs.

Lessons you learned that will help you next time around

  • There were more aid stations than I had remembered (I did this race in 2013 too). I knew there was an aid station at the start/finish/turn around, and that there was water at the turn around of the half marathon course. However, there is also aid a few miles into each loop that we pass twice each loop. I carried more fluids than I needed the first lap as a result and I would carry less next time around knowing there was plenty of aid available.

Most important course specific knowledge to know about the race

  • There is plenty of climbing – my watch said there was 5,528’ feet over 29.9 miles. The course is all runnable though and not technical. If you’re not ready for hills though, it’s not so runnable! ????

Aesthetics – is it a pretty course

  • It’s all wooded with no major views. If you like running in the forest, it’s a pretty run. It starts and finishes close to the interstate so there is some freeway noise for parts of the race.

Difficulty – is it a tough course

  • Moderate for a 50k trail race with elevation. There certainly easier 50ks out there but there are all more difficult ones.

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

  • This isn’t their first time doing this race and it’s a pretty straightforward deal. No awards (that I knew of) and no shirts, just a simple local 50k. They didn’t screw anything up and it all seemed to function smoothly.

Competition – is there a strong field?

  • There were a couple faster guys, but it’s generally a small race (only 36 finishers) and therefore not likely to be fast. Hit or miss race when it comes to 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.

  • Really easy. I signed up close to race day, and it wasn’t too expensive, around $50. Packet pickup (just the race bib, actually) was at the start an hour before the race started.

Aid Stations

  • There were two manned aid stations, and one unmanned water stop at the turn around point. This was plenty for this race. There were 8 total spots to get something along the course, and for a 31 mile race, that is plenty.

Weather and typical race conditions –

  • November in the Seattle area, I wouldn’t have very high expectations for good weather and I’d be sure to own some good rain gear if I were planning to run this race!

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

  • I wore my 5L Salomon vest, and carried one 0.5L soft flask along with some gels. I rarely needed to stop to refill because it was cooler weather and wet so I wasn’t thirsty often. If the weather were bad, I could see wanting more weather-specific gear.

Spectators – is this a friendly course for your friends

  • Not really. There is access at the aid station in the middle of the course, along with the start/finish, but most of the race is back in the forest with little spectator access. However, given all the out-and-backs on the course, there are plenty of runners to be seen along the way, and lots of cheering from fellow racers.

Awards –

  • None that I am aware of.

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

  • For me the race is 4 out of 5. There isn’t much more they could do to make the race better, but given the nature of the race, I don’t think 5/5 stars is achievable. The race is well run and it was a perfect training race for me as I build toward bigger goal races ahead.

Squak Mt. Marathon – Josh B

Race: Squak Mt. Marathon – http://www.evergreentrailruns.com/squak-mtn-trail-run

Runner: Josh B

Date: 4/9/2016

Location: Issaquah WA

Results – 7:30 or so.

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

  1. Vertical Gain. I signed up for this as a training race only and it squeezes 8k of gain into a marathon. They have a 50k option that has almost 10k of gain. Perfect early season training race for Mountainous summer races.
  2. Well supported aid stations. The aid stations were stocked well and had volunteers that were also trail runners. Great food selection for runners that don’t want to carry a ton of stuff on them.
  3. Location- Being only 30 minutes from Seattle makes it an easy race logistically.

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

This course has two loops so for people that don’t like loop courses this would not be for you. In terms of a training run, this course was perfect for me.

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

N/A

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

I used this as a test of gear and nutrition for an upcoming race. All the gear I used worked perfectly and I was able to practice eating real food as the aid station selection of food was great. Now if I could only get every aid station to have nutella quesadillas and bacon avocado quesadillas I would be set. I went into the race with the goal of finishing and feeling fresh afterwards and succeeded with this.

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

If I was to race this, not as a training run, I would only carry a single handheld or small camelbak for water/nutrition. The aid stations are close together and well stocked which makes there no need to carry a bunch of stuff on you. Being a two loop course you also could leave a drop bag at the halfway point so that you could grab stuff.

Aesthetics – is it a pretty course

The single track portions are nice but there are no great views. For a race with 8k vert you would expect some nice views.

Difficulty – is it a tough course

The amount of gain makes it difficult but the trails are not technical so it is not too bad.

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

Evergreen Trail Runs does a good job managing these races. The races are cheap and organized well. Nice finish line atmosphere afterwards.

Competition – is there a strong field?

Seems like most of the field was using this as training for other future races. Not very competitive all together.

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

Easy race logistically. They even have day of race registration.

Aid Stations-

5 aid stations for the marathon which was plenty. Each one had plenty of food and beverage options.

Weather and typical race conditions – The weather was sunny and in the 60s this year. I could imagine years where the weather could be rainy. Even with rain the course wouldn’t be too muddy.

Gear – did you need anything special or is there anything you’d recommend for the next guy? This race requires minimal gear as the aid stations are close together. A single handheld or small camelbak would be adequate.

Spectators – is this a friendly course for your friends. Crews really only have access to the start/finish area which you pass through at the halfway point. I guess crews could hike up to the peak and see you come by if they wanted to. It would be a couple mile hike with 1500ft of gain or so.

Awards – No awards or medals.

The Overall Score – how many stars do you give this race and do you recommend that others run it. 4 stars as a training run.