Rio Del Lago

In this Rio Del Lago 100 Race Report, runner Alan shares his experience of the endurance run, including which aid stations to skip!

“Everything worked – from my training provided by Team RunRun coach Maxx Antush, to fuel and tempo that allowed me to stay in a zone where I could use more fat as fuel to prolong top performance, to skipping certain aid stations to make up time and bypassing one drop bag altogether, to being able to push through pain of an injury that caused me to walk the last 26 miles of last year’s Rio and finish fast and stronger this year.”

Rio Del Lago 100 Race Report

Race: Rio Del Lago 100

Runner: Alan R

Race Date: 11/02/2019

Location: Folsom, CA

Results: OA: 42 of 244; AG: 2

Strava Activity Link: https://strava.app.link/WEcGSVJ0B1

3 Bests – What aspects of the Rio Del Lago 100 race did you like the most?

The Rio Del Lago 100 race is incredibly well organized and supported, and I have been impressed both times I have run Rio. The SWAG is ‘up there’ with the best, and the finish is really well done.

Not so much – What aspects of the Rio Del Lago 100 race didn’t work for you?

Course markings in a couple of places that were minimal and pivotal in missing turns and adding miles. I have no other complaints.

Weird factor – What’s the weirdest thing about the Rio Del Lago 100?

More deceptive than weird – that one can conservatively run the comparatively short leg of 18 miles of pavement from the race start and your legs still feel trashed by mile 25.

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

This was a serious goal race for me six weeks after Tahoe 200, and I was able to execute almost flawlessly to finish way below my ultimate goal time of my first sub-24 hr finish. Everything worked – from my training provided by Team RunRun coach Maxx Antush, to fuel and tempo that allowed me to stay in a zone where I could use more fat as fuel to prolong top performance, to skipping certain aid stations to make up time and bypassing one drop bag altogether, to being able to push through pain of an injury that caused me to walk the last 26 miles of last year’s Rio Del Lago 100 and finish fast and stronger this year.

Lessons for others – Share your pro-tips on the Rio Del Lago 100 to help the next runner

You can skip the first aid station for better time if you carry water, as it will still be cold and dark. If you utilize the aid stations properly you may be able to skip some drop bag stops. Study the menu before you start; know the course. You can plan for the first 18 miles of pavement to run the race differently – I used different shoes up front. Be present. No, honestly, pay attention. 22 hours – or 29 hours = is a long time to stay focused. I missed two turns because I was in my head.

Lessons you learned that will help you next time around

Remember the turns around the town of Cool to avoid adding miles! Also that I am capable of way more than I thought possible : )

Most important course specific knowledge to know about the Rio Del Lago 100

After hwy 49 aid, there is a hard right that is poorly marked. It may be intentional because the same scenario played out for me last year. Also, don’t cross the highway again when you’re on your way to No Hands Bridge #2. Be sure to head hard left. Missing one ribbon on the far left side was all it took to add 5 miles. Well, that and being pig headed and not turning around sooner. Stubborn can be an endurance runner’s blessing and curse.

Aesthetics – Is it a pretty course?

The first 18 miles of the Rio Del Lago 100 wrap around the bottom of Folsom Lake, before tracing East along the water and up into the Sierra foot hills. You’ll run fire roads and sweet single track along part of the Western States trail, which is some of the most scenic and well maintained trail out there. Fall colors will be green and brown, which are home to native Californian’s.

Difficulty – Is it a tough course?

The course is as difficult as you want to make it. Running the pavement faster up front – if you’re a regular human – can provide sore legs early in the race and a “what was I thinking” mantra later on. The elevation gain is advertised as 8100′, but every runner I talked to about gain said their watch recorded more than ten. Goat Hill is advertised as a roughly 20% grade climb, but if you’re a climber, it’s short and sweet. If not, be patient and breathe deep for a welcomed change in tempo. If you want to really challenge yourself, you can add miles – and elevation –  by being an idiot and missing turns. At least I’m honest about this!

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

Spot on in every way. Well supported aid stations, fully stocked, and a great finish line experience can make it all seem easy as you make your way through aid and to the finish. Great menu at the finish.

Competition – Is there a strong field?

With runners coming in at 16+ hours the last two years, I would say there are fast people trying to get after PRs, which can kill your Ultrasignup percentage. This is a Western States qualifier.

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

Registration is easy, and the race rarely fills up more than a month out from race day. I recommend staying at Lake Natoma Inn, which is close by, clean and quiet, and they offer a race discount. I’ve never been let down there.

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

They had everything but chicken noodle soup; drat. Apparently the vegetarians had a fit about no veggie broth last year so this year it was all veggie broth. I instead relied on cheese quesadillas for a good source of fat to fuel my fire, although the veggie broth was a good change once in a while.

Weather and typical race conditions

Two years ago, there was light rain for most of the race. Last year and this year were perfect running weather. Not too warm during the day, and high 40’s at night.

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

Lighter fabrics for running. I wore a heavier shirt this year to avoid a second layer and chafed my nipples for the first time ever!

Spectators – Is this a friendly course for your friends?

Super friendly for spectators. Overlook at miles 44 and 74 is a great way to see your runner at their best and maybe their worst.

How’s the Swag?

Great: Shirt, Nike jacket, pint glass, metal tumbler, medal and buckle if you push through to finish – and a couple of gels. They handed out the small reusable cups that are becoming mandatory at bib pick up, so bonus. There may have been something else.

The Overall Score – Do you recommend that others run it?

This is a local favorite and a last minute qualifier if you miss your goal race qualifier due to injury like I did this year, so very convenient. I hadn’t run the Rio del Lago 100 until last year, and have found I really enjoy it. This is a good first hundred and a good proving ground if you’re fast, and well worth the entry fee.

Prepping for a race? Here is a coach-approved checklist for preparing mentally and physically!

Runner Dan S shares his experience of the Rio Del Lago 100 mile endurance run, including his tips for what to eat during the ultra race. Check out his full review!

Race: Rio Del Lago 100 Mile

Runner: Dan S

Date: 11/4/17

Location: Folsom Lake, CA (Outside of Sacramento)

Results: 27:35:36

Strava Activity Links:

https://www.strava.com/activities/1263942231/overview

https://www.strava.com/activities/1264088425/overview

3 Bests – What aspects of the Rio Del Lago 100 Mile did you like the most?

The team. It was humbling to have so much support on the course to get me through this event. I literally had five people (two crew, three pacers) who gave a large part or all of their weekend to be out in the rain and cold just to support me through this endeavor. They were awesome, and I am grateful to have had them there with me.

The course. While there were large parts of the course that I have no desire to run again (frowny face for the “Meatgrinder” and the loop on bike trails from Beal’s Point back to Beal’s Point at the start of the event), there were also parts of the course that were quite pretty. The course was challenging enough that it felt like I was actually running an ultra on trails, but also not so challenging that it seemed unmanageable or unwise for a first attempt at a 100 mile event.

The convenience. The event is easy to get to from Seattle and was well managed. There weren’t a lot of logistical hurdles (six hour drive from the nearest big airport, wandering around on logging roads trying to find the start, etc.) to add stress to the event.

Not so much – What aspects of the Rio Del Lago 100 Mile didn’t work for you?

The toilets. The race managers seem to have way undershot on the toilets. At one of the major aid stations (crew station), there was literally one porta-potty. At another big aid station (hot food, drop bags, though no crew), also just one porta potty. Toilet shortage at another major aid station, too (it was definitely not an isolated event). It seems like more toilets would have been appropriate for an event of this size.

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

Middle of the night on single track along the American River heading back towards the finish from Auburn Overlook Aid Station. The rain stopped (finally), and a near full moon came out. It was cold, but beautiful.

The last section of the course. A little while after leaving Rattlesnake Aid Station on the return (17 miles to go), it started seeming safe to contemplate that I might actually finish this event. Once we got through the Meatgrinder (round two), the last of the technical course was behind me, and I knew that I had a solid buffer on cutoffs, the finish conceptually began to come into sight. The last five miles of the event were likely the best five miles of the event.

Lessons for others – Share your pro-tips on the Rio Del Lago 100 Mile to help the next runner

I don’t have any real pro tips. This distance is still largely uncharted territory for me. I didn’t note anything really unique about the course where “insider’s knowledge” was critical. There’s some paved bike trails (thumbs down) at the start for about 18 miles. Then you get into trails in the foothills of the Sierra Nevada. It’s not a stroll – there are some technical sections and at least one considerably steep-grade incline – but it is also doable.

Lessons you learned that will help you next time around

If solid food is not working, maybe don’t force it. I understand that calories are critical for these events and am not suggesting that I didn’t need to eat. Though I think that an attempt to force down solid food at some points in the race may have been more detrimental than beneficial. I may have been better served by sticking to the chicken broth (if only they had chicken broth with rice earlier in the day, and at more than one aid station!). Thank you, by the way, Dave, for finding chicken broth at Rattlesnake Aid Station round one. The broth literally got me through the race, particularly as things went sideways with my stomach.

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

Outside of the toilet situation, the Rio Del Lago 100 Mile was a well run event. Overall organization was just fine. Aid station support teams were rock stars (thank you volunteers!). NorCal Ultras (organizer of the event) has their stuff together and knows how to put on an ultra marathon.

Competition – Is there a strong field?

I’m not sure. I don’t recall hearing that there were any “big names” out there. Though the time posted by the winner seemed impressive (to me).

Logistics – Does the Rio Del Lago 100 Mile require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

No big issues getting in to the Rio Del Lago 100 Mile. I’m not sure if it filled but I believe that it got close to filling. No lottery to get in to the event. Just sign up a reasonable amount of time in advance and I wouldn’t expect any issues. As noted above, getting to the course is easy (not far outside of Sacramento).

How were the aid stations?

Great. I’m not an advocate of ruining a grilled cheese sandwich by using American Cheese on the sandwiches (Why?! It’s not even really “cheese,” is it?), but other than that, the aid stations were well stocked with standard ultra fare.

Weather and typical race conditions

Early fall in Northern California. It was cool and wet for most of the 2017 event. The cool was fine, but the wet (and associated mudfest on portions of the course), not so fun. Pictures from past events seemed to show people dealing with heat. So it could go either way.

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

Nothing special. Standard ultra marathon gear was fine.

Spectators – Is this a friendly course for your friends?

It was ok. Crew could get to several aid stations, though there was a long (~30 miles) “lollipop” from Auburn Overlook out and then back where there was no crew access. Not an awful situation, but it did force planning and drop bag usage (there’s a drop bag depot about halfway through the lollipop).

Do you recommend the Rio Del Lago 100 Mile to other runners?

Yes, I can definitely recommend this event as a solid contender for a first 100 mile attempt (for the reasons outlined above) and as a manageable Western States qualifier.

Prepping for a race? Here is a coach-approved checklist for preparing mentally and physically!

In this Rio Del Lago 100 Mile Run race report, runner Daisy C shares her experience of the race. Find out her advice for running this ultra course!

Race: Rio Del Lago 100 Mile Run

Runner: Daisy C

Date: 11/4/17

Location: Folsom Lake (East of Sacramento, CA)

Results: DNF at mile 84. Rattlesnake Bar aid station

Strava Activity Link:

I’ve given up Strava for the time being. It was too much of a distraction, and I’m trying to reduce my fixation on technology and instead finding the joy in running again without it. For the Rio Del Lago 100 Mile, I ran without turning my Garmin on. I simply used the watch to know what time it was and used a small, folded pace chart I made to calculate mileage and when I “needed” to get to aid stations. This way, I felt far less pressured. As I gain experience at this distance I am realizing that minimizing variables like worrying about my watch, GPS, pace, etc. is key to me staying in a positive state of mind.

3 Bests – What aspects of the Rio Del Lago 100 Mile Run did you like the most?

• The location can’t be beat, because my family lives in the Roseville/Sacramento area. It is easy to fly into Sacramento from Seattle. I was super excited about the mild weather too, but more on that…
• I also like the course for the most part. It is deceptively challenging. There is beautiful single track rolling along the American River Canyon. Even the muddy, steep sections were entertaining. And running across No Hands Bridge is pretty damn special.
• Added bonus was that my crew and family could see me at multiple aid stations before dark. It is also easy for crew to get to you, with easy parking and access.

Not so much – What aspects of the Rio Del Lago 100 Mile Run didn’t work for you?

Not finishing! However, I have found some deep meaning in the DNF process. It’s not necessarily a negative. Overall, there was nothing about this race I didn’t like. Honestly.

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

• I paced myself extraordinarily well for the first 50 miles (sub 12-hour) and was well ahead of my time goals. I was never pushing myself too hard and felt relaxed and strong. This was HUGE! I embraced the challenge and was smiling and happy to be out on course. And NO FALLS! I have a history of nasty falls. I’ve worked hard this year focusing on weight training and core work to stay balanced and the ability to stay upright while navigating technical trails. It is a practice I will continue, as I feel stronger and faster as a result of going to the gym 3x week.
• I didn’t waste any time at aid stations. My crew had a bottle ready for me to trade out, snacks to put into my pockets and off I went. I was hydrating, eating every 30-40 minutes and I just felt “in the zone.” It was by far the best race mileage I’ve ever had. As well, I managed to stay mentally sharp and positive, which is something I’m proud of and have been working on this past year. I credit this new skill for getting me through these miles so successfully. It will continue to be an asset in my tool box for future races!

Lessons for others – Share your pro-tips on the Rio Del Lago 100 Mile Run to help the next runner

• See above. 🙂
• Get your head together BEFORE race day. Just like training miles, nutrition and gear. If you can’t master the mental game, challenges on course will break you down.
• Make a race manual for your crew highlighting your gear, hydration, fuel, etc.
• Practice with your crew what you will need at aid stations so they can be prepared for your arrival and you will avoid wasting time. Aid stations are not REST stops until later mileage. DO NOT sit down until you need to change shoes or need foot care. It took me years to learn this, and maybe that’s what it takes. But I will say that keeping time in aid stations to an absolute minimum is crucial to my success at every distance.
• Study the elevation profile and anticipate climbs, downs and course details beforehand so you know what’s coming up. RDL is tricky this way!

What did you learn about the Rio Del Lago 100 Mile that will help you next time?

• Climbs late in the race, no matter how small seem monumental. As the miles go on and on, so does your capacity to struggle.
• Training in 2018 (and from now on) will include strategies for dealing with fatigue, pushing through the hard stuff and managing a strong sense of focus to finish no matter what.
• *Read the book How Bad Do You Want It by Matt Fitzgerald if you’re looking for inspiration and strategies.

How did you feel about your DNF?

Despite my awesome first 50 miles, something happened to my left shin around mile 60-65. There was never a moment when I injured it by falling or slipping. It just started nagging me a bit on the Goat Hill climbs. After that it had progressed to a hot knife stabbing pain that forced me to limp and cringe with every step. It was red, swollen and had me questioning whether or not I could keep going by the time I picked up my second pacer at mile 74.

I came into the aid station in tears and saying I wanted to quit. My crew wasn’t hearing any of that nonsense, nor was Arya, who was all geared up and ready to forge on. I give my crew strict instructions to never let me quit. They know that their role is to tell me anything I need to hear to keep going. Quitting is not an option. Arya and I left the station after I warmed up and had dry socks and new warm layers on.

By mile 80 it was apparent my staggering jog and walk wasn’t going to make the time cut off at mile 84. Arya was very kind to me as I sobbed on the side of the trail. The staff at Rattlesnake Bar was also very supportive. They know how crushing it can be to DNF. My crew embraced me and got me into the warm vehicle and a short ride home to my sister’s house (she was ahead of me by an hour or so and still running. She finished in 28:40).

After a shower and nap I was feeling OK. My shin, not so much. My heart and brain were calm. I was disappointed about not finishing, but even more so I was immensely proud of the race I did complete. I have never felt so strong and focused before. It was clear to me in those moments that I had reached a new level of ultra running status. I had a sense of accomplishment and resolve that I belong here. This is my community, my family and I feel at home on the trails. I find peace in the work it takes to get here. The discipline and the time it takes is a routine that has comforted me when nothing else would. It makes me raw, vulnerable and unrelenting. I’ll keep at it. I hope my experiences can inspire others to seek challenges and growth through running.

Do you have other tips for ultra runners?

If you come upon a downed, unconscious runner STOP and HELP. I’ll admit my brain was a little foggy when my pacer Dave and I were climbing Goat Hill and found a runner passed out with his very concerned pacer needing serious help. It took me a few minutes to kick into ICU RN mode. I was able to assess that he had likely caused his heart to slow down too much while vomiting and heaving and he was hypoglycemic. We managed to position him off a narrow trail and raise his legs and make him eat some sugar. He slowly woke up confused, mumbling incoherently and unable to stand.

By this time, runners behind us were wanting to get past. The pacers and I managed to carry and push him about 1/4 mile UP a very steep sections to a safe spot off the trail. Another runner had gone ahead to alert folks at the next aid station. Dave and I stayed with him until he was able to stand unassisted and could tell us a few pertinent details. This is the reality of ultra running. Sometimes people get into trouble and will need help. Be prepared to assist if you can.

Most important course specific knowledge to know about the Rio Del Lago 100 Mile Run

• You will be climbing an 18% grade trail past the 100k point, and believe me it will challenge even the strongest runners. You will also run through a section called “Meat Grinder” twice, once at about 35-40 and again at 90-95. It’s not particularly technical, it’s just annoying as hell.
• The Sierra foothill trails are normally pretty dry. But when it rains heavily they can become muddy FAST and in the later sections from miles 50-70 it will be deep, sticky, and slippery. Mud will get everywhere! You will use your hands to climb at times, because it is the only way to traverse some of the steep switchbacks in the dark.
• There is also poison oak on the course. If you go off course to avoid deep mud you will get a dose of notorious poison oak rash! Be warned and stay on course!!! Cutting through bush to avoid mud also damages the vegetation and is not cool.
• This year due to trail work and wash outs they had to scrap an aid station after mile 44. This meant an 11 mile section with no access to water and some appreciable climbs. You need to leave the Overlook aid station with plenty of fuel and hydration. I’m not sure if the section involved will get repaired by 2018 according to locals.

Aesthetics – Is it a pretty course?

Yes. Google Sierra foothills and American River Canyon.

Difficulty – Is it a tough course?

Yes, but only in sections, NOT overall. The first 20+ are on a mix of gravel, asphalt bike trail and dirt. This first section is mostly flat. If you go out too fast you will likely kill any hope of doing well later in the race, because the climbing doesn’t really start until after mile 44.

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

RDL has been around for more than 25 years. These folks know how to put on a race. Lots of volunteers and helpful, experienced people. Course is well marked.

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

This is a late season Western States 100 qualifier. It usually doesn’t sell out until late September to early October. Easy to find on Ultrasignup.

Aid Stations

The usual (yawn) aid station food. I’ve grown so tired of all the crap food supplied at races. And NO veggie broth —this was a big disappointment. Thankfully my crew had hot miso broth for me! I rarely eat anything at aid stations anymore and rely solely on my own food. That said, the staff was very friendly and ready to fill my bottles and offer encouragement.

Weather and typical race conditions

Northern CA weather in early November is usually quite mild. This year was really no exception, but the previous week it had been into the high 80’s! I literally brought every conceivable item of clothing from tank tops to Polartec layers anticipating cold nighttime weather. By midweek the forecast called for low temps and rain. The RDL Facebook group was filled with people complaining about the rain. I was secretly amused and mentally prepared to face anything, because I live in the PNW where I run in the rain and cold 5-7 months out of the year. No problem. And it rained! Nonstop. Until about 2am. Thank you nature. The full moon was lovely once the sky cleared up.

Prepping for a race? Here is a coach-approved checklist for preparing mentally and physically!