13 Valleys Ultra Race Report

TRR Coach David Taylor running the 13 Valleys race.
TRR Coach David Taylor running the 13 Valleys race.

Race: 13 Valleys Ultra 180km race

Runner: TRR Coach David Taylor

Race Date: 09/26/2025

Location: Keswick, Lake District, England

Result: 44 hours and 23 seconds; 62nd of 78 finishers (of 195 starters!)

Strava link: https://strava.app.link/JKohe0SxaXb

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

1. Course difficulty: It’s simply a super tough course, and the 60% DNF rate will attest to that! 184km/ 120 miles with 7000m/ 23,000 feet through all 13 Valleys of the Lake District National Park is no joke!

2. Scenery: The Lake District scenery is stunning, not much more to say.

3. Race feel: There’s a great mix of big race logistics and atmosphere, yet small enough not to feel too commercial.

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

1. Drop bags: You only have access to a drop back once, 75 miles in, which makes it difficult logistically.

2. Required gear and pack size: There is a large required kit list, adding up to quite a lot to carry. I needed a 20L pack for all my gear.

Weird factor – What’s the weirdest thing about this race?
David Taylor running into the night during the 13 Valleys race.
David Taylor running into the night during the 13 Valleys race.

It’s at the end of the Summer season in the Lake District, so the chances of bad weather are much higher. There’s also a lot more darkness – a solid 12 hours per night – so running with a head torch is a key skill, along with navigation for the first 130km, until you pick up the way-marked 5 Valleys route.

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

Just how hard it was! Even with a lot of training, it’s super challenging, but what this race does is force you to tap into your mindset and willpower as much as your muscles, especially when the rain and cold hammer you early on!

My highlight was the run back through Keswick at the end. As I ran, I basically receiving a standing ovation from everyone out shopping and sitting outside the pubs!

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

1) Use the drop bag well: have a full change of clothes, including shoes and waterproofs. This might be just enough to get you through the race if/when the weather changes; lots of people dropped out at this aid station because of this.

2) Get comfortable running, navigating, and working in mountains in the dark while carrying a fairly large pack.

3) If possible, check out the route ahead of time. Some of the trails are un-runnable, so being prepared for what’s to come, and knowing how to move efficiently across the boulder fields, is really useful.

Lessons you learned that will help you next time around

1) Plenty of hill training: being able to move efficiently up the hills, and not haven them destroy your legs, will help you get to the end.

2) Being used to using poor weather kit and waterproofs: it’s quite likely that you will need them! Too many people DNF’d because of weather-related issues.

13 Valleys course map and elevation chart.
13 Valleys course map and elevation chart.
Most important course specific knowledge to know about the race

Nothing beats being able to recce the route ahead of race day. While the course profile is hard, it’s as much the terrain that makes this race difficult: bog, boulders, and large rocks make up a lot of the paths, which just makes progress super slow.

Aesthetics – Is it a pretty course?

One of the major draws of the lakes is the stunning scenery! And when it wasn’t dark, it was simply awe inspiring.

Difficulty – Is it a tough course?

With a completion rate of around 40%, this is very much so a difficult race! The high attrition rate has been consistent, even after increasing the numbers in the race. This year, 240 registered, 195 started, and only 78 finished. The course is as beautiful as it is brutal.

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

Despite this only being the third year of the 13 Valleys race, it is already top notch in terms of organization and feel. Everything form the event village to the aid stations is dialed.

David Taylor smiling through the incredibly challenging 13 Valleys ultra.
David Taylor smiling through the incredibly challenging 13 Valleys ultra.
Competition – Is there a strong field?

It’s tough to say as there weren’t any ‘big’ names, but some of the best have ran this in the past and, as the event grows, I’m sure more will be attracted to it.

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

No, at the moment it is first come first served, with entries for the following year open before the race starts at special, super early bird prices as well.

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

There are 12 aid stations along the course, that have a mix of basic and enhanced fare. The “menus” are available pre-race to allow people to plan and test out the on-course options ahead of time. The longest gap between aid stations was a half marathon, so they were well spaced out. The volunteers were all excellent.

David Taylor braving a rain storm mid-race.
David Taylor braving a rain storm mid-race.
Weather and typical race conditions

13 Valleys takes places at the end of summer in the Lake District, so expect variable weather and race conditions. During my race, it was around 10oC to start, going down to around 1-2oC at tops of the climbs. There was heavy rain and gusts on the first night – some of the paths were in effect turned into rivers. It rained for half the night, 5 or 6 hours, and then brightened up during the day. It was very cold during the second night, probably just above freezing, especially with wind chill (and fatigue).

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

There is a fairly large kit list which you can see online here. I ended up using a 20L pack – the normal 12L one that I use was just too tight. A 20L pack has enough room for you to get things in and out without too much of a squeeze.

Spectators – Is this a friendly course for your friends?

There are certain parts where spectators are allowed. This is clear in the instructions, but crewing isn’t allowed for the 13 Valleys to try and prevent too much erosion on the paths

How’s the Swag?

Fairly basic. Runners get a slate medal that doubles as a coaster and a patch, but I would’ve liked an event t-shirt. There’s plenty of merch available to buy in the event village.

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

If you are up for a VERY tough challenge then a good, solid 9/10 from me. There are other versions of the race: 7 Valleys (110K), 5 Valleys (58K), and 2 Valleys (21K) that could be better options to get a feel for this event.

David Taylor is a coach with Team RunRun based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race.

Golden Ultra 60K Race Report

Race: The Golden Ultra 60K – Stage 2 – Sweat & Conquer

Runner: TRR Coach Jennifer Kozak

Race Date: 09/13/2025

Location: Golden, British Columbia, Canada

Result: 9th/46 in age group for the single day event, 19th/90 of all women running the 60K (both single and three-day participants)

Strava link: https://www.strava.com/activities/15801575706/overview

TRR Coach Jennifer Kozak running the Golden Ultra 60K race. PC: Jonathan McLeod
TRR Coach Jennifer Kozak running the Golden Ultra 60K race. PC: Jonathan McLeod
3 Bests – What aspects of the race did you like the most?

The Golden Ultra is a three-day stage race or a one-day ultra running race in Golden, BC, Canada. I chose the one-day, 60K ultra option.

1. Volunteers/Aid stations: This was by far the highlight of the race for me! The aid station volunteers went so above and beyond, it felt like I had crew! I would arrive, and immediately one person was helping me find my drop bag, while two other people were filling my bottles, and a fourth was holding my poles. They put ice in my hat, dumped water down my back, offered me tater tots, bacon, and quesadillas, all while telling me how good I looked, ha! As we approached the summit for the day, we were greeted with a team of dancing men dressed as fairies encouraging us up to the top. All of these amazing people meant I had a smile on my face for most of the day.

2. Flagging: The course was very well marked for the day. The few instances where I was worried that I had taken a wrong turn, I simply had to wait one minute, and the next flag would appear. Any turn was either manned or flagged so well that you knew exactly where to go. Despite some hesitancy that I missed something when I ultimately would zone out for a while, not a single turn was missed.

3. Course: The mountainous course is beautiful and challenging, and you get a little bit of everything: flowy single track through the forest, a technical, steep ridge climb to the top of the Kicking Horse Mountain Resort Gondola, and some quad busting descents.

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

1. Timing: From a participant perspective, it seemed like something went awry with the timing. When crossing the finish line, the zone4.ca updated your time automatically based on the chip you are wearing. Then, later in the day, all of the times had between 45 seconds to a couple minutes added to them. We were informed that this was an adjustment for gun time. This would seem fine, except for the fact that even with video evidence of crossing under the timing clock at a certain time, it was still off by nearly a minute. While it might not seem like a big deal, as it did not affect placements, for those of us who were aiming for a certain time and thrilled to squeak in just under, it was frustrating to not have that time be ‘official’. Why did we wear those bulky chips around our ankles then?!

2. Medal mishaps: They forgot to hand out medals for the 60K/30K racers. Oops! They have offered to mail them out though if we want it!

3. No watermelon? All I wanted was watermelon at the aid stations!

4. Drop bags: They only had drop bags available at one aid station (though runners visited it twice), which was at 7.5 miles (11 km) and 29 miles (47 km) into the race. I did utilize it, but it seemed too early/late in the race to need much. I would have preferred one 21 miles (34 km) into the race, at Aid Station 3, especially if I had no crew/supporters on course to help bring things.

Golden Ultra 60K Stage 2 course profile.
Golden Ultra 60K Stage 2 course profile.
Highlights of your race – What did you do well and enjoy about your race in particular?
  1. Overall pacing: The Golden Ultra 60K was my first ultra, so I wasn’t too sure how exactly to pace for a longer race. In hindsight, I feel like I did go out a bit hot, but felt soooo so good up until the last 12k, when the temps hit 27oC (81oF) and the quads had had enough.
  2. Fueling: I am very happy with how fueling went for the most part. I had practiced hard for this, and it paid off!
Lessons for others – Share your pro-tips on the race to help the next runner

Bring a headlamp! The 6 am start isn’t too early, but it is dark at this time of year until around 7 am. You’ll need a headlamp to feel confident on the forest trails. The headlamp can be dropped at the first aid station if you’ve got a drop bag there.

Lessons you learned that will help you next time around

If I could go back and do it again, I would have slowed down for the first 6 miles. That said, it is very challenging to be on single track, with a group of people behind you, and not push a little more than you intend.

Most important course specific knowledge to know about the race

I think the most challenging part of the Golden Ultra 60K course is the final 12 km (6-7 miles). There are lots of little punchy climbs and descents that feel so challenging after pushing on the main climb/descent earlier on in the race. If you can manage your effort, or build your durability to withstand the last 12 km, you’ll be golden (I had to)!

Aesthetics – Is it a pretty course?

Beautiful! Unfortunately, some wild fire smoke had entered the area for the weekend. That said, it wasn’t too bad as we ascended into the alpine, and it gave the mountains a very moody feel (see picture below). The smoke cleared later in the day, and we were treated to some epic views at the top of the gondola. Running through the lower trails was also really enjoyable.

Difficulty – Is it a tough course?

Yes! The Golden Ultra 60K is ~59 km with 2500 m (or around 8200 feet) of vertical gain. The course progresses from rolling trails into one giant climb, followed by one giant descent, and then more rolling trails to the finish. There are a few sections that also require careful footing, such as the approach the aid station at the top of the gondola, and when descending the first section of the ski resort.

Jennifer Kozak descending a steep climb during the Golden Ultra 60K. PC: Jonathan McLeod
Jennifer Kozak descending a steep climb during the Golden Ultra 60K. PC: Jonathan McLeod
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Everything (aside from the timing) seemed like a well-oiled machine. Package pick up/drop bag drop off was super smooth. Helpfully, race information was shared quite a few times leading up to the race via email or on the Golden Ultra Facebook forum. As mentioned above, the aid stations were incredible.

Competition – Is there a strong field?

Yes, there are some very strong runners in this race! People travel from all over to attend, but you’ll find the majority from in and around BC/Alberta.

A moody, early morning shot of the major course climbs. PC: Jonathan McLeod
A moody, early morning shot of the major course climbs. PC: Jonathan McLeod
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 usually have tiered pricing for the Golden Ultra event, so, if you are the first to register, you’ll get a cheaper price than if you book a month after registration opens. Because of this, they had a lot of traffic the first day of registration and it caused a few glitches. They worked hard to remedy this, and fixed any issues people had with their registration. The race itself did not seem to sell out though until a month or two before the actual race start. Accommodation was trickier as the town is quite small. If you stay at the resort (where a lot of the vacation rentals are), be prepared to be trained getting to the start line!

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

As mentioned above, these were the best aid stations! This was more so for the people than the food itself (which I barely ate any of). They had Xact Bars as their sponsored nutrition and F2C as their electrolyte. I knew neither of these would work for me, so I didn’t partake. And despite their lack of watermelon, they had seemingly everything else: oranges, grapes, cookies, candy, chips, pretzels, tater tots, bacon, quesadillas, and more.

Weather and typical race conditions

Last year, the weather was colder and quite socked in (perfect running temps)! This year, it was hot with a bit of smoke in the air. With it being a higher alpine environment, the weather can change very quickly: expect every type of weather from blazing sun to snow.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?
Jennifer Kozak finishing her first ultramarathon. PC: Jonathan McLeod
Jennifer Kozak finishing her first ultramarathon. PC: Jonathan McLeod

They have a required gear list for the Golden Ultra 60K: jacket, gloves, toque/beanie, and emergency blanket. Bear spray is optional. Personally, I liked having poles for the major climb and tucked them away for the rest of the race after that. While it’s not on the required list, a headlamp is 100% needed for the first hour or so.

Spectators – Is this a friendly course for your friends?

Yes, there are quite a few spots to view. The first spot would be at the first aid station (I believe you can walk/drive in). The most popular spot would be at the top of the gondola. Spectators would need to buy a sightseeing gondola pass for the day from the resort, and make it up there to see your runner (and the views)! I was able to see my family at the top of the gondola (where they provided aid), at the bottom of the long descent down the ski hill, and again at the finish line.

How’s the Swag?

I loved it! Runners received a T-shirt (non-technical) and a metal cup branded with Golden Ultra at check in. Before the race start, the race director was handing out collapsible cups for use at aid stations during the race (which is great because I had forgotten mine). At the finish, a hard-earned medal (pending…see above) and pint glass await.

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

4.5/5! I loved the Golden Ultra 60K and would 100% run it again! My little annoyances of the race pale in comparison to the overall event and weekend, which was nothing but enjoyable. I would highly recommend any runner coming to BC to try one of these events!

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.

Grindstone 100 Race Report

Race: Grindstone 100 mile race by UTMB

Lukas and his crew before starting the Grindstone 100 mile race.
Lukas and his crew before starting the Grindstone 100 mile race.

Runner: TRR Coach Lukas Burrer

Race Date: 09/19/2025

Location: Natural Chimneys Park, VA

Result: 25:43:33, 8th overall and 3rd in age group

Strava link: https://strava.app.link/8zqeSaDGTWb

What aspects of the race did you like the most?

I liked that the Grindstone 100 is mostly on single track trails. Also, the 6pm start means everyone has to run through at least one full night, and this adds another challenge to the race.

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

The downside to all the single track was that some parts were pretty overgrown, making it harder to stay on pace.

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

The final miles are very smooth and runnable – a nice “treat” after 90+ miles of technical single track! It felt very good to drop the pace and finish the race strong. (Certainly not something you feel at the end of most 100 milers!)

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

Above all, take the climbs easy! They are gnarly and long, so you need to measure your energy and effort appropriately.

Most important course specific knowledge to know about the race

The lollipop section (miles 53-66) of the Grindstone 100 course is very gnarly and tough to get through. Oh, and it’s 105.1 miles, not 100.

Aesthetics – Is it a pretty course?

Yes! The course is mostly on single track trails, providing continuous variety that keeps you motivated. And the upside to the gnarly climbs are the beautiful views you’re treated to at the top.

Difficulty – Is it a tough course?

Yes, undoubtedly so!!! Those climbs are tough, and the technical terrain makes it even harder! Plus, you gain 21,000 feet over the 105-mile course! Grindstone 100 is one of the most difficult 100-mile races in the US.

Grindstone 100 elevation map with aid stations and time cutoffs labelled.
Grindstone 100 elevation map with aid stations and time cutoffs labelled.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Yes! It’s a UTMB race, so it’s very well organized.

Competition – Is there a strong field?

Yes! Again, with it being a UTMB race, it will always attract a strong field of athletes trying to qualify for the UTMB finals in France.

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

No major logistical hurdles, simply go to the website and sign up!

Lukas and his pacer at the finish line.
Lukas and his pacer at the finish line.

Note UTMB’s trail stewardship policy: all the Grindstone 100 racers are required to complete 8 hours of trail work prior to race day, which they submit via a Trail Work Form.

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

There are 15 aid stations throughout the Grindstone 100, 1 about every 6-8 miles, and you can have crew and/or drop bags at 5 of them. The offerings are standard, and Naak is the on-course nutrition and hydration brand. That said, the North River Gap aid station (which is also a crewable aid station) was the best, thanks to the variety of food options available!

Weather and typical race conditions

It was pretty hot and humid on race day this year! Therefore, I’d recommend asking your crew to have ice available at aid stations to stay cool.

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

There is a mandatory gear list but, as far as UTMB races are concerned, it doesn’t list anything you shouldn’t already think to carry.

My #1 recommendation is poles! Bring poles, you won’t regret it!!

Spectators – Is this a friendly course for your friends?

There are a good number of crewed aid stations, meaning crew, friends, and spectators can see and support the runners more often than in a lot of 100-milers. However, trail ultramarathons are never the most spectator-friendly! There is a whole festival setup at the finish line area, perfect for spectators to await finishers.

How’s the Swag?

You get a nice 100-mile finishers belt buckle, race t-shirt, and picture from the park!

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

5/5! I would recommend the Grindstone 100 to anyone looking to gain some milestones for UTMB who likes technical and gnarly races.

For another tough 100-mile race report, check out: UTMB (Ultra-Trail du Mont-Blanc) Race ReportTRR Founder and Coach Matt Urbanski details his UTMB race: 108.1 miles with over 32,000 feet of vert and wild weather in the French Alps!

Lukas Burrer is a coach with Team RunRun originally from Germany, but now based in Atlanta, Georgia. He specializes in trail and ultrarunning, and loves helping athletes take on big challenges!

UTMB (Ultra-Trail du Mont-Blanc) Race Report

Race: UTMB (Ultra-Trail du Mont-Blanc)

TRR Founder and Coach Matt Urbanski at the UTMB 108-mile race in Chamonix, France.
TRR Founder and Coach Matt Urbanski at the UTMB 108-mile race in Chamonix, France.

Runner: Matt Urbanski (Team RunRun founder and coach)

Race Date: 08/29/2025

Location: Chamonix, France

Result: 29:55:38, 170th out of 1665

Strava link: https://www.strava.com/activities/15645195041

What aspects of the race did you like the most?

I just love the racing environment of UTMB. They organize it so well, the energy is amazing, and the setting is absolutely epic. I have run this race three times, and I want to keep coming back!!

I also love that after having been in the trail running community for so many years, I can go to this race and see so many people I know from all around the world!

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

The start. I’m just outside of the “elite” category so I don’t get a spot near the front of the race. Two years ago when I raced, I got there more than an hour before the start and sat out in the sun waiting. This year, I got there 30 minutes before and was in the middle of the crowd. It took me 2 minutes to push/get pushed to the start line, and then we walked out of town. I wasn’t feeling super competitive this year, but walking slowly amid tons of runners with selfie-sticks, rather than running this nice flat part of the course was frustrating. I think they need to have corrals based on bib numbers (which are based on UTMB Index ranking).

Weird factor – What’s the weirdest thing about this race?
I’m still a bit in awe at all the deli meat and cheese available at the aid stations. They don’t have gels, and the overall food selection is noticeably different from US ultras. I basically lived on Naak waffles and Naak sports drink for 30 hours!
Highlights of your race – What did you do well and enjoy about your race in particular?
Matt at the finish line, greeted by TRR athlete and star crew, Jose Medina!
Matt at the finish line of UTMB, greeted by TRR athlete and star crew, Jose Medina!

I got out of trouble. I made a really big error on the climb to Col du Bonhomme: I didn’t layer up for the weather. It was raining, and I had on my rain jacket and rain mitts, but I didn’t put on more layers. By the time it was windy and snowing up high (at 2am!), and I knew I needed to get warm fast, my hands were too cold to function. I couldn’t get my vest off, let alone get it open, in order to get more warm layers out. Thankfully, they had a warming hut open at the top. It looked brutal in there with people shivering, crying, and just in total disarray – I was one of them, shaking violently for 30+ minutes.

I am proud that I eventually regrouped, got warm enough, got my gear on properly, and carried on to finish the race. But there was a brief period before that warming hut (which I didn’t know would be open to us!) where I was scared for my life, more than any other running event I’ve ever been in. But I got out of trouble and UTMB!

Lessons for others – Share your pro-tips on the race to help the next runner
  1. Get good at downhill running. There is so much downhill! Get good at running fast on steep long descents. That is a huge advantage.
  2. Be fit. The stronger a runner you are, the better you’ll do on the climbs and the various runnable sections.
  3. Know your gear. There’s a big required gear list, and while you might think it’s overkill, I needed all (well, almost all!) of it this year. Practice with it, know where it is in your pack, and be quick to use it! In training, simply practicing running with the weight of it all will be a big benefit, even if you never need to get into it!
  4. Relax and smile. It’s a really long race, and it’s really easy to get caught up early in the competition. Slap hands in St. Gervais and Les Contamines, soak in that crazy tunnel of people at the start of the big Col du Bonhomme climb. And then stay focused: it’s a long, long race!
Lessons you learned that will help you next time around

In future, I’ll be way quicker to get my cold gear on at any race where it might be getting cold!

It’s way more fun to be fit! I didn’t train well for UTMB this year. I was able to get by with good power hiking on the long climbs, and good descending skills. But it’s just a better race when you’re well prepared.

UTMB 108.1-mile race course map.
UTMB 108.1-mile race course map.
Most important course specific knowledge to know about the race

The last big section from Col des Montets to La Flégère is tough! You’re met with steep, big rocks, an up-and-down and then another long up, before you finally get to the last big up, which is a ski slope. It’s plain tough at this point in the race, so be ready for it!

Also, to me, that climb out of Trient is just a beast! So steep for so long!

Lastly, the rocky climb once you’re out of Champex-Lac is a pain. There are so many big rocks that it’s tough to find a rhythm (plus, I had my own special suffering going on through that section which didn’t help!).

Aesthetics – Is it a pretty course?

UTMB is one of the prettiest courses I know of. I just LOVE racing in Chamonix!

Difficulty – Is it a tough course?

Yes! With a 46.5-hour cutoff to cover 108 miles and over 32,000 feet of vert, it’s an awesomely difficult race!

UTMB elevation chart with the main climbs labelled.
UTMB elevation chart with the main climbs labelled.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

YES! The best in the world. While the buses and the start still need work, UTMB is the best run race out there.

Competition – Is there a strong field?

YES! Again, the best!

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.
Matt meeting his crew at an aid station to refuel during UTMB.
Matt meeting his crew at an aid station to refuel during UTMB.

Know the game with the UTMB stones and the qualifying system. It’s not that tough to get into (as of 2025) – certainly not as hard as some people make it out to be! I got in with 4 stones via the lottery in my first attempt.

Lodging is expensive in Chamonix now. Be ready to pay up. But it’s such a great town and we love visiting each year!

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

If you like Euro-style aid stations, you’re good to go. Meat, cheese, bread… But for me (vegan), there isn’t much. I had gels ready at the 5 crew stops, along with Skratch carbohydrate and electrolyte drink. Otherwise, I relied on Naak waffles (cut into 1/4s – I grabbed 4-6 of them each at aid station) and Naak sports drink. I picked up some veggie broth a couple times too, but it was so hot that it took forever to drink, so I didn’t stick with that.

The hype and energy of the aid stations is awesome though!

Be warned: Les Contamines’ aid station is an absolute shit show! It’s so busy and so crazy with people because the race hasn’t spread out yet. It’s hard to find your crew, and they won’t even be allowed into the tent area until they know you’re close. Be ready for chaos there!

Weather and typical race conditions

It can be hot, it can snow, it can be everything in between. They have a hot weather required kit and a cold weather one – I’ve had both activated during my 3 times running this race. Be ready for anything!

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

There is a HUGE required gear list for UTMB. I know it’s expensive, but it’s worth spending time and money to get high quality stuff. Once you have the good gear, make sure you know how to use it! Practice running with the gear in training too. Take the required gear list seriously: they do check it at couple aid stations throughout the race. This year, I had to show my 3 upper layers (cold weather year) and my emergency blanket.

Spectators – Is this a friendly course for your friends?

Yes and no. There are tons of spectators on course and it’s awesome! But it’s tough to get around as a spectator. All crew and spectators had to buy bus passes by early July this year (I didn’t do that!). Fortunately, I was able to secure passes for my crew in the final days before the race, but only for them, no one else. It’s a bit pricey for bus passes too, but my crew had a blast with it all. Summary: there are tons of people on course, but it’s also tough to get around, so plan ahead.

Runners on course during UTMB. PC: Pascal Tournaire/UTMB
Runners on course during UTMB. PC: Pascal Tournaire/UTMB
How’s the Swag?

It’s lean: finisher vest only, no medals. People come for the race, not the swag. The t-shirt was sized large this year. The men’s small was too big for me. 🙁

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

10 out of 10! I love UTMB, and I will want to do it again (even though I said – multiple times – I was done with ultras mid-race!)!!

Matt Urbanski is the founder of Team RunRun, as well as a coach. He enjoys coaching self-motivated runners to optimize training time, push limits, transition to ultras, podium, BQ, and other big challenges!

Strength Training for Trail Runners

There’s lots of things that go into being a better trail runner: training, nutrition, sleep, strategy, and psychology are just a few. When it comes to physical training, running is, of course, the main focus, however cross training and strength training are also important tools in the trail-runner’s tool box.

A group of runners strength training.
A group of runners strength training.

As a coach, I believe that every runner, and especially trail runners, should incorporate some form of strength training. And the good news is that you don’t have to be a gym rat or lift super heavy in order to see results. In this article, I’ll go over the benefits of adding strength workouts into your trail running training. 

3 Benefits of Strength Training for Trail Runners

1. Agility and multi-planar movements

While road running is primarily a forward motion, trail running often requires movement in multiple planes, recruiting muscles throughout your full body. Depending on the terrain and the distance, you may be making those moves suddenly and with quite a bit of force. Strength training prepares you to be able to make those moves well, without causing injury.

2. Durability and injury prevention

Beyond the obvious muscle strengthening, resistance training strengthens bones by building density. Strength training can also help correct imbalances that can otherwise lead to injury. Being more durable and avoiding injury allows you to train consistently, and consistency is one of the more important tools in becoming a better runner.

3. Upper body strength

While most runners tend to think of run-specific strength training as lower body-focused, trail runners can also benefit from upper body strength. This helps when using poles on the run, carrying hydration packs and bottles, and especially when scrambling or climbing is involved. Upper body strength can also protect you from injuries when the almost-inevitable fall happens.

Concerns of Trail Runners: “I don’t want to bulk up”

Trail runners on an easy run.
Trail runners on an easy run.

One of the biggest concerns for runners, and especially female runners, is that strength training will make them bulk up. This is typically not the case. Firstly, in order to bulk up you need to intentionally eat enough calories. I can speak to this personally as I am also a rugby player, and in rugby season I need to eat a meal every 2-3 hours while awake to get enough calories to maintain weight and muscle mass. When your training is focused on running, it’s hard to maintain that kind of calorie surplus. Bulking also requires a focus on frequent strength training sessions, much more than the recommended 2-3 a week for runners. By continuing to run as normal, alongside a few strength training sessions weekly, you’ll avoid bulking up.

While you don’t want such a large calorie surplus that you bulk, there is the concern of having enough energy to do both lifting and running. This can include making sure you get enough calories to fuel extra workouts, avoiding the heavy legged feeling when lifting and running, and just generally fitting lifting and running into all the things you do. I will address the timing of lifting below, but, in general, you’ll need to plan your workouts well to balance the demands of lifting and running. You also may need to have cycles where you focus more on lifting, then others where you back off and focus more on running to keep that balance. 

Timing

As with any kind of training, there is the ideal, and then there is the reality of how you can fit things in based on real life. The suggestions I offer on timing are just that, suggestions. Getting in some lifting with a less than ideal schedule is always better than not lifting at all.

For starters, you want there to be a time separation between running and lifting. This helps you recover between sessions, and makes sure you’re not taxing all of your body’s systems all at once. Especially on your speed or long run days, you shouldn’t lift before you run. I like to keep the hard days hard and the easy days easy; if you do a speed session in the morning, fitting in a strength session in the afternoon or evening is ideal, leaving another day open for easier training or recovery. If you run in the evening, you can always lift the morning after a hard workout. 

You don’t need to do focused 30-60 minute sessions in the gym in order to get the benefits of strength training either. 5-10-minute strength training “snacks” after runs can still offer similar benefits. Some of my clients like to do a hybrid: one longer gym session a week, coupled with some shorter bodyweight exercises on other days. Again, the idea is to not let perfect be the enemy of good. 

Tapering Strength Training

Just as with your running, you’ll want to taper your strength training before races. I usually don’t assign athletes strength work the week of a race, and for goal races we might remove or lighten strength training a few weeks beforehand. On step-down/ recovery weeks for running, I also prescribe lighter strength training, or maybe just some mobility, to give the body a chance to recover fully. And then after races, I find it’s sometimes good to mix in some light strength training before you’re back to running, but this is by no means a necessity.

Trail runners doing bodyweight strength training.
Trail runners doing bodyweight strength training.

Final Thoughts on Strength Training for Trail Runners

To summarize, strength training can provide many benefits to trail runners which they can’t get from simply adding more miles. Effective strength training doesn’t require a gym membership or a large time commitment; there are flexible ways to build it into your current training schedule. And, as always, listen to your body, and remember that any strength training is better than none!

Sample Strength Training Plans

I’ve included two sample plans at the end of the article. One is a focused gym session plan, the other is a daily bodyweight plan. It’s a place to start, but if you’re serious about doing strength to improve your trail running, it’s a good idea to meet with a strength coach, or at least a coach with strength training experience who can help get you set up with a plan tailored to your needs. (And don’t forget to tell your run coach if you’re planning to add in or change strength training. It’s normal for your body to feel more sore or tired at first while it adjusts to the change.)

Gym Sessions

A runner doing squats in the gym.
A runner doing squats in the gym.

Day 1: Runners Legs

Do 2-3 sets of 5-10 reps of each of the following exercises: 

You should use a weight where you can move fairly explosively, if you get to a rep where you are struggling and moving slowly you are done with that set.

Session 2: Plyometrics

Pick 3-5 of the following exercises, and do 3 sets of 10 reps of each:

A runner performing a plank as part of a core workout.
A runner performing a plank as part of a core workout.

Bodyweight Sessions

Session 1: Hip Series 

Do 20 reps (10 per side) of each of the following exercises:

Session 2: Ride the Pony

Session 3:  Achilles Twists & Core Workout

Achilles Twists: No video for this, but you raise yourself up on your toes, rotate out so the outside of your foot is touching the ground, slowly rock back so your heel is on the ground, and rotate in so the inside of your foot is on the ground.

Core Workout: Complete 30 reps (15 per side) of each of the following:

Session 4: Step Down Heel Tap 

Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.

Hardrock 100 Mile Endurance Run Race Report

For a thoughtful, more detailed write-up of Dandelion’s Hardrock 100 Mile race experience, from start to finish, check out “Hardrock 100: TRR Coach Dandelion’s Race Rundown“. You’ll read how her mental and physical strength allowed her to endure a myriad of challenges and still finish smiling!

TRR Coach Dandelion Dilluvio-Scott finishing the Hardrock 100 Mile Endurance Run. PC: Andrew Podbielski
TRR Coach Dandelion Dilluvio-Scott finishing the Hardrock 100 Mile Endurance Run. PC: Andrew Podbielski

Race: Hardrock 100 Mile Endurance Run

Runner: Team RunRun Coach Dandelion Dilluvio-Scott

Race Date: 07/11/2024

Location: Silverton, CO

Result: 47:03:41; 104th Place; 17th Female

3 Bests – What aspects of the race did you like the most?
  1. Extreme mountain environment: With a high point of 14,048 feet and an average elevation of 11,000 feet, the Hardrock 100 Mile Endurance Run course is the definition of a high alpine setting. As an athlete who lives in the Wyoming Rockies and trains high, I am fascinated by altitude. I am also highly drawn to races with rough and rugged terrain. One of my favorite puzzles to solve is how to adapt and move with these kinds of mountain environments.
  2. The lure: There is something captivating and pleasantly intimidating about running a race that less than 2,000 people have completed in its 30 runnings!
  3. Handies Peak: Ascending to the summit of a 14’er (a mountain with a peak above 14,000-foot) in the middle of a 100-mile race is so uniquely special!
Not so much – Aspects of the race that didn’t do it for you

Nothing!

Weird factor – What’s the weirdest thing about this race?
Kissing “the rock” at the finish is likely the most delightfully weird quirk of Hardrock! Another unique factor is that the race alternates between going clockwise and counter-clockwise each year. You’re not a “True Hardrocker” unless you have gone both directions.
Highlights of your race – What did you do well and enjoy about your race in particular?

One of the biggest highlights of Hardrock for me was how strong and smooth the first half felt. I was hitting my paces, my fueling was spot on, and I was genuinely enjoying myself out there. Climbing Handies Peak with a couple of other runners was probably my favorite moment—we worked together really well, and being on top of a 14er mid-race with that view was just unforgettable.

Dandelion kissing the infamous rock at the finish line. PC: Travis McWhorter
Dandelion kissing the infamous rock at the finish line. PC: Travis McWhorter

What made this race extra special, though, was how much I actually took it in. Usually in races I’m so focused on execution that I barely notice what’s around me. But during Hardrock, I made sure to stop for a second here and there to really appreciate the San Juans—the wildflowers, the ridgelines, the stillness. It felt like I was part of something much bigger.

I also feel proud of how I handled the second half when things got rough. My nutrition fell apart, and the heat and altitude started hitting hard. I had a moment where I broke down crying, but I didn’t let it derail me. My pacers were incredible, and once I got it out of my system, I reset, dug deep, and just kept going. That emotional turnaround—choosing to keep moving forward when it got really hard—is something I’ll carry with me for a long time.

More than anything, I loved the connection I felt: with the mountains, my crew, and even with myself. It was one of those experiences that shifts something inside you.

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

Don’t think of each alpine running variable individually (exposure, weather, intensity, attitude, technical terrain, etc.). Instead consider how they might compound. For example, I live at altitude and sleep in an altitude tent, but I still struggled at elevation later in the event because of how the elements combined.

I also recommend working with a team of professionals while training for a rare opportunity event like the Hardrock 100 Mile. I believe that having a coach, in addition to a running specific physical therapist and sports chiropractor, allowed me to stay healthy and endure the massive training load this event required.

Finally, if you are running supported, choose crew and pacers you can 10,000% trust with the right mix of personalities. After I gave my team a pre-race orientation, I never thought about it again. I knew with absolutely certainly that they would carry out my plan and also make the appropriate changes when necessary. You don’t want to wonder if your team will have the right drink mixed for you upon your arrival while you’re climbing Handies!

Lessons you learned that will help you next time around

Be prepared to troubleshoot things that have never happened to you before. I never get GI distress… and yet I did big time at Hardrock!

Hardrock 100 course map.
Hardrock 100 course map.
Most important course specific knowledge to know about the race

A lot of focus is on the 33,000ft of uphill…. but you also have to descend the same amount! Practice your downhill technique and train for the eccentric loading.

Views of the beautiful Hardrock 100 Mile course.
Views of the beautiful Hardrock 100 Mile course.
Aesthetics – Is it a pretty course?

Imagine rugged, snowcapped mountains towering into the sky. Majestic sunsets/rises. Unique and colorful geology. Florescent wildflower meadows. Cascading waterfalls. Shimmering alpine lakes… yep it was pretty!

Difficulty – Is it a tough course?

YES! It was indeed both wild and tough, in addition to being hard and rocky! The terrain, exposure, elements, steep grades, and vert/descent are all huge undertakings on their own! It’s not the individual difficulties, but how they compound throughout 100 miles.

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

The Hardrock 100 Mile Endurance Run is a tremendously well-oiled machine! The care and attention to detail to ensure this event is a unique and remarkable experience for every runner present was unmatched. The check in process was seamless. Trail marking was exceptional. And, most of all, the volunteers at every aid station were knowledgeable, full of energy, and went above and beyond the call of duty. One thing that stands out is when I arrived at Sherman, I was directed to a volunteer who already had my drop bag items laid out on a table. She then proceeded to take care of anything I needed. My own personal volunteer! I’ve never encountered anything like it before. Mind blowing!

Competition – Is there a strong field?

YES! One of the strongest fields I have ever had the pleasure to race with!

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 Hardrock 100 Mile Endurance Run is a lottery race and you must run a qualifying race every 2 years to be considered. I was lucky enough to get into the race after only 2 years of applying, but there are folks who wait 10+ years! The process is nuanced, and more in-depth information can be found here.

Dandelion pre-race holding her Hardrock 100 bib. PC: Travis McWhorter
Dandelion pre-race holding her Hardrock 100 bib. PC: Travis McWhorter
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

The aid stations have the standard fare like PB&J, quesadillas, fruit, chips, cookies, broth, candy, etc. This year, engineered nutrition/hydration was provided by Tailwind and Maurten. Most aid stations also have a “special offering” that is unique to them: pizza, homemade rice krispies, perogies, etc.

Weather and typical race conditions

This is the San Juans! Anything and everything can happen. This year, there was smoke during the beginning of the race that cleared. Then it was hot during the day (70-85F) and mildly chilly at night (40-50F), which was unusual. Most years see some kind of electric event along with rain, hail or snow …or all of it! It is also common to experience very hot days followed by nights below freezing.

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

Poles and backup poles. I would not want to do this race without them! Extra electrolytes come to mind as well, because at altitude you need so much more! Also, sun protection, rain and cold weather gear.

Spectators – Is this a friendly course for your friends?

The course passes though the towns of Silverton, Ouray and Telluride which are all very accessible for spectators. Other aid stations require a 4×4 or ATV.

How’s the Swag?

So much swag! I left check in with three shirts! Additionally, there were tables filled with items for purchase. And, of course, there’s the awesome Hardrock 100 Mile finishers’ buckle!

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

10,000 out of 10! This race is custom made for high alpine mountain runners who want to challenge themselves like never before and witness surreal beauty.

Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

Hardrock 100: TRR Coach Dandelion’s Race Rundown

Team RunRun Coach Dandelion Dilluvio-Scott finished the 2025 Hardrock 100 Mile Endurance Run in 47 hours, 3 minutes, and 41 seconds, less than 1 hour under the 48-hour time limit. Far from the 33-hour finish she’d trained for, Dandelion’s mental and physical strength allowed her to endure a myriad of challenges and still finish smiling. Alongside her traditional race recap, which can be found here, Dandelion details her race experience beautifully below.

“It Was The Best of Times; It Was The Worst of Times”

Dandelion at the finish of the Hardrock 100. PC: Travis McWhorter
Dandelion at the finish of the Hardrock 100. PC: Andrew Podbielski.

The quote from Charles Dickens’ A Tale of Two Cities perfectly sums up my Hardrock 100 Mile Endurance Run experience: “It was the best of times; it was the worst of times.” But let’s start from the beginning.

Lottery Luck: I’m Racing the Hardrock 100!

On December 1, 2024, I returned from a long desert run to a flood of congratulatory texts. I couldn’t fathom what I’d done to earn so much praise—until I opened my inbox and saw the UltraSignUp receipt. Against all odds, I’d gotten into the Hardrock 100 with only two tickets! In an instant, my 2025 plans were rearranged, and training for high-level mountain running became my mission. It would not be an exaggeration to say that the preparation
involved copious amounts of blood, sweat and tears! The volume of running, hiking, strength work, vert, cross-training, and corrective exercises was massive. Countless talks with my coach, visits to my chiropractor, and physical therapy sessions kept me on track and my body tuned for the intense workload. And then, abruptly, it was time to taper.

The Final Countdown

By the time I arrived in Silverton, Colorado, I felt like a caged tiger—I just wanted to GO! Thankfully, my team kept me in check: easy shakeout run, race check-in, gear review, nutrition planning, crew meeting, bedtime.

Surprisingly, I slept well the night before the race. There was a palpable sense of calm and tranquility. I trusted my crew, my training, and my experience with the distance. Yet I also recognized I was stepping into the great unknown—part of what made it so exhilarating—and I deeply respected the course. I felt confident I had done everything I could to prepare. Now it was time to execute the plan, adapt to the inevitable problems, and see what unfolded.

Dandelion pre-race holding her Hardrock 100 bib with her crew. PC: Travis McWhorter
Dandelion pre-race holding her Hardrock 100 bib with her pacers. PC: Travis McWhorter

I trained not just to finish but to perform. I wasn’t under any illusion I’d outrun the elite-level runners on the start list, but if everything went well, I believed I could finish in 33–35 hours. On race morning, Dale Garland called us to the corral, and I found myself lining up right next to legends Katie Schide and Zach Miller, two of the best runners in the world. It was surreal! The countdown began—and we were off, galloping down the road toward the mountains.

And We’re Off on the Hardrock 100!

As expected, everyone shot out hot. We were running Hardrock! I settled into my pacing strategy as the wide streets of Silverton gave way to trails, letting the field spread out. This was not the time to race—this was time to chase, savor the moment, and practice restraint. Meanwhile, smoke from wildfires drifted in overnight, and the air smelled of ash. Thankfully, as we climbed higher, the smoke thinned and finally disappeared, revealing astoundingly beautiful 360-degree views.

At the Cunningham Aid Station, my husband met me and guided me to Luke and Andrew. Vest swap. Food. Protein shake. NASCAR pit crew style—I was out of there. I wouldn’t see my team again for about 50K. (You can better understand the names and layout along the course of the aid stations here.)

50 Miles to Remember (Positively) 

Running ultras without crew support is my norm, so the solo 50K felt comfortable. The section to Burrows Aid Station included steep climbs and the most “rolly” terrain of the course. I trotted along, cooling off in creeks and snow patches as midday heat rose, bouncing in and out of a bubble of runners. Sometimes we chatted, other times we ran in shared silence, awestruck by vast wildflower meadows and stunning vistas. In most races, I barely notice scenery, absorbed in execution, but here I made sure to soak in the San Juans before returning to my race strategy. My fueling, salt, and hydration were on point. Everything was going to plan, and I was having a blast playing in the mountains.

After Burrows, the main objective loomed: Handies Peak—the course’s high point at 14,048 feet. I teamed up with two athletes on the ascent, and together we made efficient work of the climb. Between the great company and tagging a 14er summit mid-race, this was easily my favorite section. Nothing compares to standing atop a 14er during Hardrock!

TRR Coach Dandelion Dilluvio-Scott enjoying the beautiful trails and scenery. PC: Travis McWhorter
TRR Coach Dandelion Dilluvio-Scott enjoying the beautiful trails and scenery. PC: Travis McWhorter

Steep ascents are followed by steep descents, and this one felt endless but offered incredible scenery. At sunset, I rolled into Animas Forks Aid, reuniting with my crew. Toenail blister lanced, shoes swapped. I tried eating solid food but struggled to swallow—it all felt like sandpaper. Still, I could handle gels and liquids, so I didn’t overthink it.

Night #1: The Unravelling

Luke joined me for pacing duty, and we climbed toward Engineer Pass. Though we were moving efficiently, I observed that my breathing was getting more labored compared to earlier in the day. Then, at the next aid station, I realized solid food was no longer an option, and gels were becoming repulsive. Luke insisted on consistent gel consumption, monitoring each one to ensure I finished it. I was doing my best to keep calories coming in, but I knew I was starting to fall behind. The gorge descending into Ouray was electrifying at night! A narrow and technical trail beside a dark drop-off into nothing. Luckily, my background as an alpinist helped me feel comfortable with the mystery exposure!

Andrew took over pacing from Ouray. The climb out of town—up a dull, washboard road—was my least favorite section. Without Andrew’s engaging stories, those miles would’ve been excruciatingly monotonous. Higher up, the nearly full moon illuminated the craggy peaks, transforming the environment into something magical. By then, I couldn’t eat gels while walking anymore—the simple multitasking spiked my heart rate. Hilariously, consuming one now involved soft whimpers. Even in the moment, I saw the humor in it! Yet, despite everything, I kept drinking fluids (including liquid calories) and electrolytes never feeling dehydrated.

Hardrock Survival Tools: Consistent Training, Muscle Memory, and 5* Crew/Pacers!

Dandelion on course and still smiling during the Hardrock 100. PC: Travis McWhorter
Dandelion on course and still smiling during the Hardrock 100. PC: Travis McWhorter

As dawn broke, we climbed steep singletrack. Andrew watched carefully for signs of me sleepwalking off the trail. Though utterly exhausted, I stayed sure-footed. Nearing Kroger’s Canteen aid station, we climbed a 50-degree icy snow slope with a handline for good measure—like boot-packing a glacier with a full backcountry ski pack. Using the “rest step” from mountaineering, I reached Hardrock’s most remote aid station. Andrew remarked how impressed he was that my technical skills were intact after so many miles—a testament to years of ingrained muscle memory, even if I was moving slowly.

A brief stop at Kroger’s brought a few pierogis and broth—solid food was finally tolerable again! We descended into sun-drenched talus, making our way to Telluride. The sun felt revitalizing, but the night had taken a heavy toll. In Telluride, my legs were massaged, and I devoured solid calories, feeling almost normal again.

Andrew, continuing his marathon-long, 10,000 feet-vert pacing shift, set out with me for a remote 10-mile stretch. The first 1,000 feet of climbing went well, but then my body stopped responding. Whether from heat, steepness, or both, my pace collapsed. Concerned about heat illness, Andrew had me pause in the shade regularly and dunk my hat in cold streams. I continued forcing down revolting gels under Andrew’s watchful eye.

A Plan is Great… Until You Get Punched in the (Metaphorical) Face

The low calories overnight had triggered a cascade I couldn’t reverse. Hardrock is unforgiving: without sufficient calories, my body couldn’t regulate itself or cope with heat and altitude as I had the day before. Even though I live and train at altitude, slept in an altitude tent, and did a sauna protocol pre-race, the single issue of being unable to consume fuel overnight dominated.
The early wildfire smoke may have also contributed, but it likely wasn’t the main issue.

Negative thoughts crept in, swirling with imposter syndrome. I knew I was slipping behind, and I questioned if I belonged here. When we paused at yet another creek, I burst into tears.

Dandelion moving through an aid station. PC: Travis McWhorter
Dandelion moving through an aid station. PC: Travis McWhorter

Andrew calmly put his arm around me and asked, “Are you going to finish this?”
“Yes,” I replied through tears.

And just like that, the pity party ended. I needed the emotional release, capped with self-affirmation. I started back up the hill so fast I knocked the wind out of myself—Andrew had to grab my vest to slow me down! Though I couldn’t push hard, my mood soared and determination set in.

Pacer Swap and Into Night #2

After an eternity of climbing, we reached a blustery ridge, then descended a steep talus slope. The San Juans were relentless. At Chapman aid station, I reunited with my crew and serendipitously crossed paths with Kat, a friend from Wy’east Wonder 50M. I ate, got a brief massage, and took a five-minute nap before following Luke up the next wooded trail.

At first, I felt decent, but soon a vague calf tightness escalated into searing pain. Luke, patient but firm, reminded me I had to maintain at least 2 mph on flats and descents to finish. Inside, I thought, Are you crazy? The downs are harder than the ups—and I can’t believe I’m heading into a second night! But I didn’t argue. He was right, and I willed myself to move.

Emerging from the forest, we slogged up ever-steepening talus and scree. I was zoning in and out of consciousness but recognized Grand Swamp Pass—infamously difficult and something I’d looked forward to. I broke the remaining miles into smaller goals: “Just get to the top.” Despite calf pain, I kept moving methodically, drawing on mountaineering experience.

To DNF or Not To DNF the Hardrock 100? 

We topped Grand Swamp Pass at sunset, catching the course’s most iconic panorama. One landmark down, next goal: KT Aid Station. I don’t remember much of the descent. At KT, Luke asked what I wanted to do, saying he believed I could finish but would support any choice. The aid station volunteers kindly insisted I still had time. I wasn’t worried about cutoffs—I was evaluating my calf. My personal rule is never to quit because it’s hard or performance isn’t as hoped, but I won’t risk injury that sidelines me for weeks or puts me in danger.

Dandelion kissing the infamous rock at the Hardrock 100 finish line. PC: Travis McWhorter
Dandelion kissing the infamous rock at the Hardrock 100 finish line. PC: Travis McWhorter

I recalled my husband mentioning a knot during the earlier leg massage, which reassured me. “Let’s go one more mile,” I said—classic!

We got up and headed out. I knew Luke wouldn’t hesitate to be a drill sergeant,
so I decided to not give him a chance to bark orders! Each step was agony and every
rock I stubbed a toe on felt like a knife. I didn’t try to push the pain aside anymore.
Instead, I embraced it. A mile went by… then another. My calf didn’t get worse so I
settled on it being a wicked knot and kept trudging. The truth is, when I left KT Aid
Station I had completely committed to making it to the finish. I just couldn’t mentally handle
thinking about that monumental task yet. One mile seemed much more attainable.

The Final 5 Miles: Putnam to Kissing the [Hard]Rock!

False summits revealed more headlamps, but I accepted there’d be no reprieve until Silverton and pressed on. At the final aid station, Putnam, we quickly refilled bottles before heading into the last six miles. Normally, I follow my pacer, but in this instance, Luke stayed behind, gently herding me down the trail. Moving urgently, but knowing I’d make it within the time cutoff, we even managed some casual conversation, lightening the mood. The final miles flew by: crossing the river, traversing the hillside, climbing up the road, descending into Silverton, through the chute—and finally, I kissed the rock.

Hardrock 100 Post-Race Reflections

Did the race unfold as I’d hoped? Nope, not at all! But oddly, I’m not upset. It’s almost comical: my best 50 miles ever were in the same event as my worst 50 miles—endless comedic value! More importantly, races that don’t go to plan teach the greatest lessons. The grit, determination, and resilience I needed to finish were unmatched in any event I’ve done—including Cocodona 250. I’ll carry what I learned at Hardrock 100 into every future race and adventure. That holds far more value to me than a podium finish. Performance goals push me beyond perceived limits, but what I truly seek is self-discovery on the wilderness path of endurance—adapting and moving with the environment, building grit, remaining a student of the sport, and having a life-changing adventure. Hardrock delivered all that and more.

Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.

Leadville Silver Rush 50 Run Race Report

TRR Coach Tanner Amrhien finishing the Leadville Silver Rush 50 Run. PC: Marathon FOTO
TRR Coach Tanner Amrhien finishing the Leadville Silver Rush 50 Run. PC: Marathon FOTO

Race: Leadville Silver Rush 50 Run

Runner: TRR Coach Tanner Amrhien

Race Date: 07/12/2025

Location: Leadville, Colorado

Result: 11:28:43; 259/572 overall, 202/434 male

3 Bests – What aspects of the race did you like the most?
  1. Outstanding race organization
  2. Supportive spectators and crew 
  3. Beautiful and challenging course 
Not so much – Aspects of the race that didn’t do it for you

The whole race is at an elevation above 10,000 feet, and this was definitely a factor. Coming from Charlotte, North Carolina (basically sea level), it took about 10–12 miles before my heart rate settled into a manageable rhythm. Even after a few training runs in Colorado in the days leading up to the Silver Rush 50, there were still moments where the thin air made it tough to breathe.

Fueling was also bit tricky (which is common at high altitude). It was warm, and I didn’t feel very hungry during the race. I relied mostly on liquid calories, which worked fine until around mile 40 when I started feeling a little lightheaded. Looking back, I would have worked on eating more solid foods earlier on to help keep things balanced.

The climbs were no joke. Some sections had over 4 miles of steady uphill grades that tested the legs. If I were to do it again, I’d target more specific training spots to better simulate those long, sustained climbs.

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

The Leadville Silver Rush 50 Run kicks off at the base of a snow tubing hill in downtown Leadville. As the starting gun fires, runners begin with a steep uphill climb. One of the most exciting aspects of this race is that the first male and female to reach the top earn a coveted Leadville 100 Run lottery coin, gaining them entry into that race!

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

The breathtaking views. Running through the mountains at over 10,000 feet offered some of the most stunning scenery I’ve ever experienced. The views around Leadville were truly surreal—there were moments I had to pinch myself to believe it was real. Leadville holds a special place in the ultra-running world, and I felt incredibly fortunate just to be out there running.

My crew—made up of my parents, aunt, and best friend—meant everything to me. They’re my anchor during these long endurance events, and I love sharing the energy, excitement, and sense of accomplishment with them. Being part of a community like this, with their support, is something I’ll never take for granted.

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

Advice from a sea-level runner:

Coming from close to sea level, my biggest piece of advice for anyone considering the Silver Rush 50 Run is to train for elevation. If possible, spend time in Colorado—or another high-elevation area—and get in a few long runs to help your body adjust. If that’s not an option, try to arrive a few days before the race to give yourself time to acclimate.

Another important tip: be mindful of your hydration and nutrition. Hyponatremia can be a real issue out there. Not taking in enough calories or overhydrating without proper electrolytes can seriously impact your race—and cost you that strong finish you’ve trained for. Be conscious of what you’re putting into your body and make a fueling plan that works for you. Always practice with your fuel before you race to ensure it sits right in your stomach!

Leadville Silver Rush 50 Run course elevation profile.
Leadville Silver Rush 50 Run course elevation profile.
Most important course specific knowledge to know about the race

The Silver Rush 50 course features mostly rocky roads rather than single-track trails, with plenty of climbing and power hiking. I recommend training specifically for steep uphill climbs to prepare your body for this event. Prepare to be shocked by the stunning views as well!

Aesthetics – Is it a pretty course?

This course is absolutely stunning! Throughout the race, you’ll pass through historic mining areas—especially as you near the turnaround point—and be treated to breathtaking views of the Rocky Mountains from nearly every angle. The course winds past several majestic 14,000-foot peaks, with vibrant wildflowers lining the trail. You’ll even cross a few small streams, which are perfect for cooling off by dunking your hat when the heat kicks in. I’d give the views a solid 10/10! For many, this might just be the most beautiful course they’ve ever run.

Difficulty – Is it a tough course?

The Silver Rush 50 presents a unique challenge for runners. The trail is scattered with rocks, making footing tricky for anyone who isn’t paying close attention. It’s easy to see how one wrong step could lead to a twisted ankle. Both the climbs and descents are tough and relentless, demanding not just physical stamina but serious mental grit. Because the race is an out-and-back, it can be difficult to stay in the moment—you know exactly what’s waiting for you on the return trip. Mental strength is key here. The best approach is to focus on one mile at a time and stay locked into the present.

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

Life Time put on outstanding events. Their strong reputation for top-notch race organization really shines throughout the entire day. From the well-stocked aid stations and energetic volunteers, to the smooth award ceremony and exciting LT100 lottery drawing, every detail reflects their passion and dedication. The course is marked with signs and ribbons on the trees, leaving no guesswork for runners. Life Time truly capture the spirit of the trail running community, uplifting the Leadville area, and leaving a lasting impression on everyone involved.

TRR Coach Tanner Amrhien during the Leadville Silver Rush 50 Run. PC: Marathon FOTO
TRR Coach Tanner Amrhien during the Leadville Silver Rush 50 Run. PC: Marathon FOTO
Competition – Is there a strong field?

The Silver Rush 50 Run boasts an exceptionally competitive and stacked field across all categories, including male, female, and non-binary participants. Any Leadville 100 qualifier race will be competitive!

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

Since there aren’t commercial flights into Leadville, most people fly into Denver and then rent a car for the roughly 2 hour and 15 minute drive to the Leadville area. While Leadville has some smaller hotels and motels, my crew and I chose an Airbnb in Twin Lakes, about 23 minutes away. Leadville offers a variety of dining options, but we decided to pick up groceries at a local store and prepare our own meals at the Airbnb. Race registration opens in January, right after the LT100 Run lottery results are announced. I recommend signing up as soon as registration opens, since the race tends to sell out quickly as summer approaches. Likewise, booking your lodging early is a good idea because accommodations fill up fast. The 2025 registration fee was $125: a great value for a top notch 50-mile race.

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

The aid stations were well-stocked with classic favorites like bananas, M&Ms, and pretzels. They also offered a variety of Skratch Labs carbohydrate mixes, Neversecond C30 gels, and Skratch Labs chews. These options were especially helpful for runners who hadn’t been able to bring all their own nutrition for the race.

Weather and typical race conditions

This year, 2025, the race started at 6 am with a crisp temperature of around 47°F. As the day went on, it warmed up to the low 70s under bright sunshine—pretty typical for Leadville this time of year. Also, it’s not uncommon to have a brief late morning/afternoon rain shower. It does not last very long and will probably feel good if you’re hot!

One key tip: don’t forget your sunscreen. At this high elevation, the sun’s intensity is stronger, so make sure to use a sunscreen that suits your skin and helps keep you cool while you run . Another thing to keep in mind is to bring ice for your crew to give you. You can pat your neck or face with it to help control your body temperature. Personally, I preferred going without a hat throughout the afternoon. I felt extremely hot wearing my hat from miles 31 to 45. If you’re determined to wear a hat the whole time, I recommend investing in a lightweight spandex hat that still provides UV protection and keeps you cool.

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

I highly recommend using poles for the long uphill sections of this race, especially the climb between Stumptown and Printer Boy aid stations. That stretch features several miles of steady uphill, and poles can really help save your legs.

A runner racing on the Leadville trails with beautiful scenery in the background. PC: Life Time
A runner racing on the Leadville trails with beautiful scenery in the background. PC: Life Time
Spectators – Is this a friendly course for your friends?

The aid stations were staffed with high-energy crews who were incredibly encouraging to all runners. There are shuttles available to transport your crew to the aid stations, which can be helpful, but they don’t always guarantee your crew will arrive before you do. According to my crew, getting to the Stumptown aid station (the turnaround point) was a bit tricky, so I’d recommend giving yourself (as crew or spectators) plenty of time to make that drive.

How’s the Swag?

Runners receive a high quality Leadville Silver Rush 50 Run shirt, some snacks, and a set of rubber stretch bands. All finishers are awarded a custom finisher medal and a copper cup engraved with “Leadville Finisher.”

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

10/10! I thoroughly enjoyed every part of the Leadville Silver Rush 50 Run—from the infectious positive energy of the runners, event staff, crews, and spectators, to the challenging yet manageable course. I’d highly recommend signing up for this, or another Life Time event!

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

North Fork 50 Race Report

Race: North Fork 50 Mile

TRR Coach Kyle Fulmer during the North Fork 50. PC: Liberty Pro Imaging
TRR Coach Kyle Fulmer during the North Fork 50. PC: Liberty Pro Imaging

Runner: TRR Coach Kyle Fulmer

Race Date: 05/31/2025

Location: Buffalo Creek, Colorado

Result: 11 hours, 58 minutes and 54 seconds (including 8 bonus miles!), 39th overall

Strava Activity Link: https://www.strava.com/activities/14657170724

3 Bests – What aspects of the race did you like the most?
  1. Super smooth, runnable trails: A wide variety of runnable trails, all with tons of views: in and out of pines, burn scar, mountain bike rollers and more.
  2. Location: It’s not too far from the Front Range. It took 1 hour and 15 minutes to drive from Boulder on race morning.
  3. Scenery: Wildflowers were popping along the trails!
Not so much – Aspects of the race that didn’t do it for you

Well, I did run an extra eight miles because the out-and-back wasn’t marked very well. About a dozen of us missed the turn, and proceeded to run about 4 past the turnaround before realizing our mistake. Only 4 of us actually went back and completed the course. So, we got 8 bonus miles for free!

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

The aforementioned out-and-back was kind of weird, because then you had to run “back” to the previous aid station and then “back” again past the out-and-back point. In previous years, they marked bibs and color-coded the signs to make this clearer, but not this year. The takeaway… don’t be like me! Instead, remember to study the North Fork 50 course map before race day!

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

I really enjoyed the running trails. With only ~6500 feet of climbing in the standard 50-mile route, you can get into a good groove and practice chugging along. Also, I’m proud of my mindset when I realized I’d run off course. I chose to focus on the positives: logging more miles on great trails, getting better value for my race entry fee, and finishing 1st in what I termed the North Fork XL!

TRR Coach Kyle Fulmer at the start of the North Fork 50. PC: Liberty Pro Imaging
TRR Coach Kyle Fulmer at the start of the North Fork 50. PC: Liberty Pro Imaging
Lessons for others – Share your pro-tips on the race to help the next runner

Be prepared for a variety of weather conditions. It can get hot, though you reach pretty high elevations, above 8000 feet at points, so that makes it a bit cooler. We did get hailed on pretty good, and had a brief but intense thunderstorm. Also, remember to study the map and know when to expect the out-and-back!

Lessons you learned that will help you next time around

I now know where the confusing out-and-back is, and the right way to navigate the course!

North Fork 50 mile course map with the out-and-back at Rolling Creek Aid.
North Fork 50 mile course map with the out-and-back at Rolling Creek Aid.
Most important course specific knowledge to know about the race

You’ve guessed it: the darn out-and-back!

Aesthetics – Is it a pretty course?

The North Fork 50 is a very pretty course! You can expect stunning views of the surrounding mountains, snow-capped peaks, tons of wildflowers and aspen sections. You could see all the way to Pikes Peak and beyond!

Difficulty – Is it a tough course?

Not especially tough, but the runnable trails will test your running fitness!

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

The North Fork 50 is organized by Aravaipa Running, one of the best trail race organizers out there, so you can trust it will be well-run. This race was no exception: it was dialed, especially the aid stations. And with free burgers at the finish line, Aravaipa did well!

TRR Coach Kyle Fulmer crossing the finish line. PC: Liberty Pro Imaging
TRR Coach Kyle Fulmer crossing the finish line. PC: Liberty Pro Imaging
Competition – Is there a strong field?

Any race in Colorado is always going to have strong local runners in the field. This year, the men’s and women’s champions were particularly strong, both setting new course records!

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

Very easy logistically. The North Fork 50 was easy to enter and didn’t sell out. Parking at the start was also hassle free.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Kyle running the North Fork 50 mile race. PC: Silke Koester
Kyle running the North Fork 50 mile race. PC: Silke Koester

Really good aid stations, 8 in total. You were allowed crew at 4 of the aid stations, but crew wasn’t necessary. There were great offerings at the aid stations, including avocado and bean burritos, which I loved!

Weather and typical race conditions

As noted above, be prepared for anything! It can get toasty, but a sizable thunderstorm also rolled in on us!

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

Not really. It was a little cold at the start at 6:00am, but warmed up quickly, so avoid overdressing.

Spectators – Is this a friendly course for your friends?

 Average for a trail race. There were 4 aid stations with spectators and crew access.

How’s the Swag?

Solid. We got a pint glass and a casual t-shirt.

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

8.5 out of 10!! I would rate the North Fork 50 higher except for the course marking issue. My bad, but still a little more detail there would have been appreciated. Instead, I finished first in the “North Fork XL” (almost 100K)!

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

Ridge to Rails 50K Race Report

TRR Coach Tanner Amrhien after finishing the Ridge to Rails 50K.
TRR Coach Tanner Amrhien after finishing the Ridge to Rails 50K.

Race: Ridge to Rails 50K Trail Race

Runner: TRR Coach Tanner Amrhien

Race Date: 06/07/2025

Location: Old Fort, North Carolina

Result: 5 hours and 57 minutes, 25th out of 112 runners

3 Bests – What aspects of the race did you like the most?
  1. Views: Enjoy incredible views of the Blue Ridge Mountains throughout the Ridge to Rails 50K.
  2. Aid stations: Well stocked, and really helpful, friendly volunteers!
  3. People: The trail running community is awesome! I met a plethora of great people, and we had great, far-reaching conversations along the way.
Not so much – Aspects of the race that didn’t do it for you

Not within anyone’s control, but the humidity from the start was high and hanging in the air!

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

I made sure to stay hydrated. This helped me avoid cramping and kept my body as cool as possible despite the hot temperatures and humidity.

Another highlight was setting a new 50K PR!! Sections of the course are on gravel and pavement, which makes for a fast race. The Ridge to Rails 50K course is one big loop: a true adventure through the Blue Ridge Mountains!

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

Don’t linger at aid stations longer than necessary—get in and out quickly. Try to carry as much nutrition with you as possible. I was aiming for a sub 6-hour race and hit my goal with just three minutes to spare. Staying efficient at aid stations was key to making that happen.

Most important course specific knowledge to know about the race
Ridge to Rails 50K course map and elevation profile.
Ridge to Rails 50K course map and elevation profile.

As mentioned above, the Ridge to Rails 50K course is one big loop on varied terrain. Expect a mix of smooth and technical trails, as well as sections on gravel and pavement. For example, roughly five miles of this race were uphill climbing on pavement, so you might want to reconsider your shoe choice if it’s not road-suitable.

Aesthetics – Is it a pretty course?

Such a beautiful course! The climbs were steep, but rewarded runners with amazing views of the Blue Ridge Mountains.

Difficulty – Is it a tough course?

With over 5700 ft of elevation gain and loss, it’s not the toughest course, but not the easiest either. The climbs were challenging, but are more gradual. Whereas the downhills tend to be relatively steep and fast: perfect for runners who excel at downhill trail running.

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

The Ridge to Rails 50K race was very well organized. The event company, Tanawha Adventures, puts on many races in Western NC throughout the year, so know how to do a great job!

Competition – Is there a strong field?

Yes, very strong. Many of the competitors live and breathe trail running throughout the Blue Ridge Mountains for everyday training.

TRR Coach Tanner Amrhien during the Ridge to Rails 50K.
TRR Coach Tanner Amrhien during the Ridge to Rails 50K.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

The aid stations were a highlight of this race! For the Ridge to Rails 50K, there were 5 aid stations throughout, well stocked with everything you would’ve wanted while running an ultra. Alongside the standard fare offerings, there was cola, pickle juice, Snickers bars, candy, and more. The greatest thing about the aid stations during this race were the volunteers. They were quick to help you in and out of the aid stations, offering to refill your bottles and then send you off with a smile!

Weather and typical race conditions

The weather was partly cloudy and the humidity was intense! At the start, my watch caught an 89% humidity reading! It was warm too! The temperature reached about 85 degrees by the time I finished the race.

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

I ran with collapsible poles, but ditched them at the mile 28 aid station. They worked great for the road climbing sections of the race. However, they were not a necessity for this race, and you may be better off without them.

How’s the Swag?

Great! Everyone receives a high quality race t-shirt, race sticker, and a unique, locally crafted finisher tile in place of a standard medal. The race organizers clearly care about their swag: it’s all really good quality and personalized for the event.

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

8/10 rating for the Ridge to Rails 50K. I would recommend others to run it who are moderately experienced with trail running.

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

Transylvania 100K Race Report

Race: Transylvania 100K Race

Runner: TRR Coach Emily Keddie

Race Date: 05/24/2025

Location: Bran, Romania

Result: 18 hours, 30 minutes and 59 seconds; 1st place female

Strava Activity Link: https://www.strava.com/activities/14586291194

TRR Coach Emily Keddie winning the Transylvania 100K in Romania.
TRR Coach Emily Keddie winning the Transylvania 100K in Romania.
3 Bests – What aspects of the race did you like the most?

It is hard to highlight only a few things about the Transylvania 100K: a great problem to have!

  1. Organization and execution: From the course markings (including blinking lights marking the way for nighttime), to the fully manned and stocked aid stations, and the well-planned race expo and awards ceremony, it is clear that this race has nailed every aspect over the past 10 years.
  2. Stunning scenery: It calls to mind the ascents and descents of Tour du Mont Blanc, mixed with the rugged feeling of Crazy Mountain 100, and the technicality and trail-less aspects of Swiss Peaks or Tor de Geants. The course takes runners up into the alpine and then down, back up again and then down, proving constantly changing views and terrains. You get an intimate experience of the Bucegi Mountains.
  3. Excitement and camaraderie: Both were contagious. The stoke for this race is very high, with people come back year after year. For 2025, there were almost 2,000 runners over the 5 different race distances. Running in other counties with racers of different nationalities is fun and exciting: an opportunity to share common ground (literally) with people from around the world.
Not so much – Aspects of the race that didn’t do it for you

There really wasn’t anything I didn’t enjoy or appreciate about this race. It is extremely challenging with over 21,000 feet of elevation gain, making it the most difficult 100K I’ve completed by far! Conditions—mainly the amount of snow on course—vary. The weather seems similar to Colorado in the U.S., where storms can come on quickly in the afternoons and become quite severe, as one did the night before the race. There are also brown bears—an equivalent of grizzlies—so runners often pair up for safety.

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

One weird and certainly unexpected thing was seeing a dead brown bear! I kept saying I wanted to see a bear (just maybe not up close), and I did! A couple runners (not in the race) I passed told me I’d see a dead bear ahead. I wasn’t sure if they were kidding or not, so it still took me by surprise when I came across it suddenly right on the trail. It was massive!

Also weird, but very cool, is that the Transylvania 100K race starts right beneath Bran Castle, better known as “Dracula’s Castle.” It has to be the most unique start/finish location I’ve ever been to.

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

This was the first time I can truly say I “ran my own race.” Coming off an overuse injury in my shin from racing a lot early this year, my training milage had been quite low and I wasn’t sure I was back to 100%. Even hiking in Romania the week before the race, I could feel it mildly. My plan was to start easy and smooth, pay attention to my body, and not run through pain, as I didn’t want to set back all of my recovery progress. The further I got into the race, the more surprised I became that my shin was holding up great. When people started to tell me I was in first place, I couldn’t believe it! From there, I just continued to move smoothly, rather than pushing myself into a potentially unsustainable higher gear. Just completing the Transylvania 100K would’ve been a success.

The beauty of the race, superimposed with the difficulty, was both such a challenge and reward. You have to be incredibly determined.

A look at TRR Coach Emily Keddie running the beautiful, yet challenging, Transylvania 100K course. PC: Lucian Anghel
A look at TRR Coach Emily Keddie running the beautiful, yet challenging, Transylvania 100K course. PC: Lucian Anghel
Lessons for others – Share your pro-tips on the race to help the next runner

You really need to practice steep uphill hiking for this race. You use completely different muscles to hike a 30-40 degree slope (common in this race) compared to 10-20 degrees outside or on a treadmill. There are also several “no fall” areas, meaning if you trip or slip off the trail, you’ll very much injure yourself, or worse.

It is extremely rugged. Expect your time to be longer than you think, because the terrain is highly technical. Before the race, you want to be familiar with using your poles, including having a good system for putting them away/taking them back out again. Also, some water stops are spread quite far apar, so making sure you carry enough water is important!

Lessons you learned that will help you next time around

Pacing! I read shortly before the race started a reminder for runners not to go out too fast for the first climb (about 8-9 miles). At around 4800 feet, this first climb is huge and will leave you tired no matter what! I let my body adjust to the demands of the course, not worrying who passed me or my pace, and ran more by feel. After that, I eased into running the flats and downhills so that my legs could recover.

While the front half of the race has a ton of climbing, it doesn’t necessarily make the back half easier. The rugged terrain never ends!

Most important course specific knowledge to know about the race

Definitely download the course GPX onto your watch! The course is very well marked, but there are a few times you’ll exit a dirt road onto a less obvious trail (or no trail) and it’s easy to miss these even with markings.

Then make note of what to expect with the elevation. The first 28 miles has around 12,000 feet of gain, leaving 9,000 feet for the other 35 miles, but it’s not a lot easier. The high point is around 8100 feet, and you get close to that twice within the first 28 miles! Remember that every time you drop down, you’re about to go right back up! Enjoy the runnable trails and dirt roads, they are a reprieve.

Aesthetics – Is it a pretty course?

The Transylvania 100K course is extremely beautiful. There are jagged mountains, rock formations, beautiful alpine rolling hills, lush forests, small towns, lakes, and, of course, the castle. One of my favorite courses for sure!

Difficulty – Is it a tough course?

Beautiful and rewarding, but the most difficult 100K race I’ve ever done! It is up there in difficulty with the Ouray 100 miler, Swiss Peaks 360K, and Crazy Mountain 100. If you like vert heavy races, the Transylvania 100K is one for you! Expect technical trails, steep and scrambly descents, snow traverses, and plenty of rocks, roots, and mud.

The 31 hour cutoff on a course this tough poses another challenge.

Course elevation profile.
Transylvania 100K course elevation profile.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

This was the 10th edition of the Transylvania 100K, and it was run exquisitely. Everything was well organized, making for a great runner experience.

Competition – Is there a strong field?

This year there was a lot of press over François D’Haene (legendary trail and ultra runner; multi-time UTMB winner and course record holder) competing in the 100K. I stood near him at the front on the start line, knowing he was the favorite to win, and having no idea that I would be the female winner! There were strong females in the race, and the men’s field was very strong too. Nationality-wise, there were very few Americans in it.

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

This race is extremely affordable. It did not sell out, and it only cost 100 Euros (currently that is around $125 US). For a week in Romania, including airfare, Ubers (do not bother renting a car), trains between Bucharest, Brasov, and Bran, all meals, and the race, it cost under $2,000. We did have apartments booked ahead of time—I recommend trying to book something in Bran as close to the race start/finish as possible. Brasov is an excellent place to spend the week before the race, with plenty of trails and exploring for that taper week. Nearly everyone speaks English everywhere we went, making travelling and being tourists quite simple.

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

Aid stations were wonderful. I brought plenty of my own snacks and actually ended up eating very little of them! Most were stocked with fairly standard offerings: pickles, olives, chips, wafer cookies, sour gummy worms, nuts, etcetera. Some aid stations had hot food: soup, pizza, and pasta arrabbiata. Isostar is the on-course hydration brand, common in Europe, and it is actually my favorite electrolyte drink of all. There was one place for a drop bag, surprisingly early on at mile 28. I didn’t need or want it at that point, wishing it was available later, but grabbed a few snacks and changed out my jacket. The race provides the same 10L drop bag to every runner—I couldn’t fit my shoes in it, so used the same pair for the whole race.

Weather and typical race conditions
The race start line below Bran Castle (better known "Dracula's Castle") in Romania.
The race start line below Bran Castle (better known “Dracula’s Castle”) in Romania.

Warning, this is a mountain race with weather similarly unpredictable to Colorado in Spring! There were significant snow sections throughout the first half of the course, and microspikes were recommended but not required. The amount of snow on course varies year by year though, so it’s not always a given. I ran in shoes with sizable lugs (Speedland GL:SVT), which were the perfect shoe for this race with all of the snow and mud. The weather forecast called for rain, but fortunately it held off until the last 2 hours. And the temperatures were in the 40’s-60’s degrees Fahrenheit (5-15 degrees Celsius).

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

I would absolutely recommend using poles, as well as having a well-practiced system for stowing your poles. Opt for shoes with a more aggressive tread capable of handling a wide variety of gnarly terrains in different weather conditions. Also, give your nutrition carrying capacity some thought: I only brought two 600ml flasks, but wished I had a third at a couple points.

Spectators – Is this a friendly course for your friends?

I forgot that many of the other runners are from here, and therefore had crew throughout! I did not have crew, but had help from people at aid stations, and there were people cheering in the towns we ran through. A lot of the course isn’t easily accessible for spectating, but for family or friends who want to join in the fun, there are tourist activities they could do during the race! The finish line setting is spectacular, and there is an awards ceremony at the conclusion of the race on Sunday, both of which are great for spectators to enjoy too.

How’s the Swag?

The swag is outstanding! All of the runners get a t-shirt, and extra one is optional. You’re provided a 10L drop bag, and a printed map of the course which you are required to carry. Also included in the runner’s swag was a bag of chips, protein bar, and chip timer which was scanned many times at checkpoints throughout the race. At the finish, a medal is presented.

On top of that, the winner’s swag was the most extensive I’d ever seen: two more shirts, two buffs, a hat, Scott trekking poles, a Columbia 7L running vest, commemorative plaque, book about Bran Castle, and a bottle of Romanian red wine! Absolutely incredible!! The race director also let me keep the finish line time: a really fun souvenir I have yet to decide what to do with.

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

5/5 stars for the Transylvania 100K, without question, and 10/10 I would do it again! It was a great international trip to a unique country, a really well organized race, stunning, and challenging.

Emily Keddie is a coach with Team RunRun based in Bend, OR. She is an experienced runner and dedicated coach, with a PhD in Psychology. Emily coaches a wide range of athletes in road and trail/ultra running, from 5K to 200+ mile distances.

Gorge Waterfalls 50K Race Report

Race: Gorge Waterfalls 50K

Runner: Simon Pollock

Race Date: 04/13/2025

Location: Cascade Locks, Oregon

Result: 8 hours, 37 minutes and 5 seconds, 290th out of 360 (including 50 DNFs)

Strava Activity Link: https://www.strava.com/athletes/21476246

3 Bests – What aspects of the race did you like the most?
Simon Pollock after finishing the Gorge Waterfalls 50K.
Simon Pollock after finishing the Gorge Waterfalls 50K.
  1. Scenery: As advertised, there were so many waterfalls and beautiful views of the Gorge.
  2. Course profile: It’s fun! And better yet, the course gets more and more runnable as you work your way back (even for us back of the packers).
  3. Organization and event weekend: Daybreak Racing and Freetrail put on a really well-run, fun weekend in town. It was awesome to be a part of the trail community hanging out all weekend. I would encourage anyone running the 50K on Sunday to arrive a couple days early to enjoy the vibes!
Not so much – Aspects of the race that didn’t do it for you

Just one area: the start was late and felt rushed. Part of this was because the start area was difficult for shuttle buses to access. However, driving 10 miles west of the start area without communicating that the buses would turn around was nerve-wracking. The late arrival made for a horrible bathroom line wait after 45 minutes on the shuttle and 300+ people crowding the lines. Though runners were encouraged to join the wave they selected at sign-up, a number of us in Waves 3 and 4 had no recollection of being able to select one. This also made for a chaotic first climb with multiple full stops on the trail.

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

The second to last section of the Gorge Waterfalls 50K course is an out-and-back on the Pacific Crest Trail. It’s a beautiful trail, but expect to dodge runners ahead of you as they zoom back down into Cascade Locks #2 aid station. This is my major (only?) real piece of feedback for Daybreak on the course. I personally didn’t hate the idea of the out-and-back, but some guidance from Jeremy (the race director) and the team for how runners should observe right of way would have been nice. It would be good to clarify whether the correct etiquette is always ceding to uphillers, or asking slower runners to step of the trail.

One other note: you’ve only got one spot for a drop bag at this race, so either bring crew or train with the on-course fuel.

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

I had to throw my time goals out in the first 6 miles or so, but once I did that, I stuck to my race plan and process goals. As a result, I moved up a ton of spots, and even improved my splits for the latter 20ish miles. I problem solved for a side stitch, a brief calf cramp, and some warmer temperatures. In my previous two 50Ks, I mostly went out conservative and stayed that way. My plan for the Gorge Waterfalls 50K, regardless of actual splits, was to race myself and take some risks. I definitely did that!

Running through the Gorge with waterfalls in the backdrop. PC: James Holk
Running through the Gorge with waterfalls in the backdrop. PC: James Holk
Lessons for others – Share your pro-tips on the race to help the next runner

Be ready for some *very* technical trail, especially the descents in the first 8-mile section of the Gorge Waterfalls 50K. You climb almost 2,000 feet in the first two miles, before descending almost immediately! It’s not just slippery or steep stuff—there are a number of sections with sharp rocks. My best advice is to wear what you need to protect your feet, prepare yourself to handle that terrain, and practice on the course (if you can) ahead of time.

And a warning for trail runners who abhor road: there’s a decent amount of pavement in this course. Personally, I enjoyed the reprieve after the super-techy stuff, and was able to move up a bunch of spots on the two miles of gentle road rollers. But if you’re a trail purist, this might be a dealbreaker for you.

Some of the gorgeous waterfall views throughout the Gorge Waterfalls 50K.
Some of the gorgeous waterfall views throughout the Gorge Waterfalls 50K.

Take note of the time cutoffs. I don’t think these cutoffs are particularly aggressive, BUT I’ve done other races with a much more generous approach. Even though nine hours may seem pretty generous for a lot of folks, you’ve got nearly 12, 000 ft of elevation change (~5900 up and 5900 down) and that includes the aforementioned technical first section. Plan accordingly: if you’re in the back of the pack, you’ll have your work cut out to make the first time cutoff at the Wahclella aid station.

Most important course specific knowledge to know about the race

Check out the above notes about technical trails, footing, paved sections, and time cutoffs.

Aesthetics – Is it a pretty course?

YES, it more than lived up to the hype! (see image to the right)

Difficulty – Is it a tough course?

Sure is! Again, if you’ve read this far, you’ve already got a feel for the challenge.

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

Other than the aforementioned start line stuff—which was somewhat out of Daybreak’s control—yes, the Gorge Waterfalls 50K was very well run. There was great communication beforehand, a super thorough website, and an easy-to-use new race weekend app!

Competition – Is there a strong field?

Yes, top class competition! The Gorge Waterfalls 100K race served as the qualification race to make Team USA for the 100K World Championships, so, unsurprisingly, great runners showed out! Course records fell across all races distances and divisions.

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

This race sells out! If it’s on your bucket list, don’t wait to sign up.

We booked an AirBnB right in Cascade Locks two months out. It seemed like there were a few hotel/motel options in town, with plenty more across the river in Stevenson or 20 minutes east in Hood River. Camping is popular too. That said, I can’t recommend staying in town enough. We were easy walking distance to the Cascade Locks aid station and the Marine Park Pavilion finish line which made for a great atmosphere!

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

The four 50K aid stations were well staffed, well run, and well stocked with: Neversecond gels and hydration drink, water, soda, PB&J sandwiches, cookies, various fresh fruit options, potato chips, gummi snacks, trail mix, and basic first aid supplies. Shoutout to all the Wy’east Howl and Cowgill volunteers!

Weather and typical race conditions

It was 62ºF and sunny this past weekend, but this race happens in April in the Pacific North West, so be prepared for any and all conditions! Also, don’t count on anything other than wind coming down the gorge.

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

It’s not a road shoes course!!

Spectators – Is this a friendly course for your friends?

For a longer trail race, yes. While there is no aid station access for spectators at mile 8 (Ainsworth), there’s lots of opportunity for support at Wahclella (mile 15) and Cascade Locks #1 and #2 (same spot; outbound is mile 20 and inbound is mile 28). The finishing area is a great spot to hang out at too with full on trail party vibes.

How’s the Swag?

Great, high quality stuff from Territory Run Co., especially the hat. Instead of the standard medal (which, let’s face it, we all have too many to know what to do with), finisher’s receive a sweet, custom jar that you actually want to keep! You also get a voucher/ticket for food and beverages at the finish area (and the food is actually really good!).

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

I give the Gorge Waterfalls 50K 4.5 stars out of 5. You can always count on Daybreak Racing and Freetrail to put on a great race weekend! Take a look at more of their races here.

Check out this article to learn more about other Daybreak Racing’s great events: Wy’east Wonder 50 Mile Race Report. And there’s still time to sign up for the Wy’east Trailfest on August, 9-10th if you’re interested!

Genesee Valley Ultra 24 Hour – Race Report

Race: Genesee Valley Ultra 24 Hour Race

Runner: TRR Coach Ryan Williams

Race Date: 03/29/2025

Location: Parkton, Maryland

Result: 90 miles in 23:52:25; 4th place overall

Strava Activity Link: https://www.strava.com/activities/14030805201/overview

3 Bests – What aspects of the race did you like the most?
  1. Community: I love that the community is building for this race. Some more local ultra runners are getting out to it and it’s start to feel like a party.
  2. Race Director: The RD Jason Mabe is fantastic. He is there the entire time. He’s supportive and engaged and logistically that are no issues.
  3. Time of year: It’s such a great early spring event. The weather is always up in the air; you can guarantee you’ll get some wind, but also flowers on the course.
Ryan Williams smiling while running the Genesee Valley Ultra 24 Hour Race. PC: John Roemer
Ryan Williams smiling while running the Genesee Valley Ultra 24 Hour Race. PC: John Roemer
Not so much – Aspects of the race that didn’t do it for you

The on course offerings are quirky to say the least! We always call it “Genesee Valley aid”: there will be pancakes but no syrup or utensils. This year, in the middle of the night, someone will brought hushpuppies that no one wanted to eat that in the middle of an ultra. They’ll also have a lot of random food that has been donated. You don’t know what is going to be there or when it is going to come, but that is sort of the old school vibe of it.

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

Running 2.5 mile trail loops for 24 hours with about 225 feet of vert per loop is pretty weird! Part of the loop is through wide open fields where you just get wrecked by wind.

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

On the same course and in the same time, I ran two miles further this year than last year. This was in spite of unseasonably hot conditions this year, suggesting I did a good job of staying on top of my hydration, even though it was nearly impossible to do so. I’m happy with reaching my “C” goal: I set a new 24-hour distance PR of 90 miles!

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

It’s a 24 hour race, so you really need to pace yourself! For the past two years, I’ve been in 1st place for the first 100K, before slowly falling apart after the 12 hour mark, reducing me to walking. This course seems like an easy loop but it can beat you up over a 24 hour time period. My advice is to walk the hills, take advantage of the flats, and be prepared for it to get cold at night. Also, know that there is a 90% chance of winds over 15 mph because of the location and lack of wind shields on the second half of the loop.

Ryan Williams working his way through a tough spot in the race. PC: John Roemer
Ryan Williams working his way through a tough spot in the race. PC: John Roemer
Lessons you learned that will help you next time around

Pacing! This is a skill that comes with time, but I knew enough to be concerned about being in first place even around 50 miles. Each loop, I’d focus too much on trying to stretch out the gap between me and second place. As a result, I wasn’t running my own race anymore. I needed to go a lot slower. This race doesn’t start until 50 miles, so who cares if I’m leading before that? In future, I need to keep a steady pace for the entire time limit. I don’t want five hours of power hiking at the end.

Most important course specific knowledge to know about the race

There are some technical trail sections, but 80% of the course is either on grass, smooth double track, or open field. I think you could do really well with just a cushioned road shoe for the 24 hours. I’ve used trail shoes the past two years but I’m over that. At the same time, both years the person who has out-lasted me was just wearing road shoes. I think that’s something worth paying attention to!

Aesthetics – Is it a pretty course?

Very pretty! The course is on an environmental center in rural Maryland. You’re in these beautiful open fields and in the woods. It’s a beautiful loop that you won’t mind running over and over again.

Difficulty – Is it a tough course?

It shouldn’t be but it is. There is a big incline in the middle of the loop that takes it toll over 30-40 loops. While the diverse surfaces you’re running on offer variety for the legs, it also tends to beat you up over the time duration. With half of each loop (and thus half of the race) in a valley, it’s usually really cold or really hot here. This year, it was just stagnate air in the valley and you couldn’t breath or get your heart rate down when you were in there.

The biggest challenge is the weather. For every year this race has been held (three so far), it has either been freezing cold with rain and wind, or very hot and stagnate.

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

The Genesee Valley Ultra 24 Hour Race is very well-oiled machine! The RD Jason Mabe runs an amazing race. It was super hot this year, and once that heat set in, Jason had ice and cold water out on the course for us. He’s far enough away to direct, but close enough to help out.

Competition – Is there a strong field?
Ryan Williams running downhill during the Genesee Valley Ultra 24 Hour Race. PC: John Roemer
Ryan Williams running downhill during the Genesee Valley Ultra 24 Hour Race. PC: John Roemer

To some extent. While there aren’t any pros that come, each year some good local talent always show out.

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

No issues at all here. You can probably sign up for the Genesee Valley Ultra 24 Hour Race the day before. There aren’t really any hotels locally, but the race does offer camping the night before and during the race. They have a big field set up with water access for camping.

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

There is only one aid station in Race HQ, accessible every 2.5 miles. As mentioned before, the food options are limited. Most runners set up their own table and personal aid station on the course by the start/finish. You can just pop off the course and access your aid each loop. That seems to work the best.

Weather and typical race conditions

If you’ve made it this far, you probably already know the answer: variable, lol!! With half of each loop (and thus half of the race) in a valley, it’s usually really cold or really hot here. This year, it was just stagnate air in the valley and you couldn’t breath or get your heart rate down when you were in there.

Besides the duration, the biggest challenge of the Genesee Valley Ultra 24 Hour Race is the weather. For every year this race has been held (three so far), it has either been freezing cold with rain and wind, or very hot and stagnate. And always be prepared for wind!

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

Nothing special, except you are required to have a headlamp for the overnight hours (which I’m not sure why you would want to run without). I’d recommend setting up your own aid station on the course. You can waste a lot of time going into Race HQ for suboptimal food offerings.

Spectators – Is this a friendly course for your friends?

Yes definitely! The great thing about repeating a small 2.5 mile loop is that spectators can see you every loop. They also allow pacers, so friends could even sign up to run a bit with you.

How’s the Swag?

Think old school ultra. You get a t-shirt. Minimal awards. The way it should be, lol!

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

I give the Genesee Valley Ultra 24 Hour Race 5 stars! I would definitely recommend it to anyone looking to explore the mind-challenging format of a 2.5 mile trail loop for 24 hours!

Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon. 

Is Running An Ultramarathon For Me?

Runners smiling during an ultramarathon.
Runners smiling during an ultramarathon.

And why would I want to run an ultra when I hated the marathon?


For many endurance athletes (and if you’re reading this, I assume you are one of them) then the thought “Is running an ultramarathon for me?” may have crossed your mind. You also may have just as quickly dismissed it.

While road marathons and ultra distance races have similarities–tough training, events lasting several hours–they can almost feel like different sports.

Before I start, I have a confession: I have never run a road marathon. 26.2 miles on the road doesn’t appeal to me, and I decided to trust my doctor when he told me it was bad for my knees, so I haven’t. He didn’t say anything about ultramarathons though…

Ultramarathons can be kinder to your body

While “shorter” 50K ultras are only 10K more than a road marathon, expect them to take much longer if you go down the classic ultra route and choose to run on some form of trail.  Fortunately, on trails you avoid the jarring of the tarmac and the same repetitive stress from the same foot strike pattern. Instead, you’re exploring a variety of terrains, from lush forest trails and dirt roads, to rocky mountains and sandy beaches. Your body is constantly adapting to each surface, sharing the load across different muscles, joints and bones. Of course, there are road options available if you do love the road marathon.

What you’ll see along the way

If you hate running on pavements through urban areas (‘sidewalks’ for my American friends), then this is where ultramarathons shine. Take your pick of scenery, from stunning mountain ranges through to desert expanses. Again, if you actually don’t mind the tarmac, there are ultra distance road races. Just have a look at some of the coverage on YouTube of the big ultras and tell me that it isn’t stunning–all you have to do is remember to look up!

Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern
Two women running the Javelina Jundred 100-mile race in costumes. PC: Howie Stern

The ultrarunning community

Every race that you do will have some sort of vibe, but in my opinion, this is one of the most beautiful things about trail and ultrarunning. You get it all! Small community style races with weird and wacky traditions, to huge events with thousands of runners and festival style feel.  The Javelina Jundred and Lakeland 100 spring to mind for mad, festival-feeling ultramarathons.  Either way, I have found that everyone, aid station volunteers and fellow competitors included, just want you to do well and have a good time. Yes, they are ‘technically’ races but the competition side, certainly for us that are mid- to back-of-the-packers, doesn’t feel that important.  The sense of community and finding your tribe is a consistent theme I hear from all the ultrarunners I interview on my podcast

The supportive ultrarunning atmosphere at an aid station.
The supportive ultrarunning atmosphere at an aid station.

Because it’s hard

Are you looking for your next big running challenge? Running an ultramarathon is the way to go. While a 50K is no easy feat, it’s still something that most marathoners could do, it’s just the hook that reels you in! Finish your first 50K and you’ll then find yourself thinking: “I wonder if I could…”, and off you go, down the ultrarunning rabbit hole! Of course, ultras test you physically, but as the distance increases, the challenge becomes (at least) as much mental, and with that you also get to learn so much about yourself.     

Time is irrelevant for ultramarathons

If you have been running for a while then you might pick up on what a “good” performance is, from the world records to ‘good for age’ times. But for ultras, well nobody knows, and even if they did, I don’t think they’d care! People ask about the race distance not the time, joke that they don’t drive that far, look a bit confused then walk off (usually impressed). 

Ultrarunning camaraderie and enthusiasm during a race.
Ultrarunning camaraderie and enthusiasm during a race.

And on the subject of time, pure speed is less relevant than in road marathons. So much so that you may continue to see performance improvements well into your fifties (that’s what I am betting on). There is so much more to becoming a good ultrarunner than simply running, and that comes with experience.

David Taylor is a coach with Team RunRun based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race.

Ronda Ghibellina 45km Race Report

Race: Ronda Ghibellina 45km trail race

Runner: TRR Coach Keith Laverty

Race Date: 01/26/2025

Location: Castiglion Fiorentino, Toscana, Italy

Result: 4 hours and 43 minutes; 7th overall

Strava Activity Link: https://www.strava.com/activities/13456640095/overview

3 Bests – What aspects of the race did you like the most?
  1. Europe: This was my first time racing in Europe, so just about everything about the experience was novel and new to me. We even ran through a castle during the first mile!
  2. Challenging course: The challenge of the course and everything that it threw at us — which was a lot!
  3. Community kindness: Despite language barriers, the kindness of the Italian running community was memorable and much appreciated. It also seemed like many runners had traveled to this event from all other areas of Italy: this race welcomed everyone.
Keith Laverty crossing the finish line of Ronda Ghibellina 45km. PC: ENDUpix
Keith Laverty crossing the finish line of Ronda Ghibellina 45km. PC: ENDUpix
Not so much – Aspects of the race that didn’t do it for you

Sort of a “blooper” on my end but I forgot to look up the phrase for “on your left” or “runner behind” in Italian, as I ended up needing to pass several dozen runners from the longer 67km distance that had started a couple of hours before the 45km. The word I had thought was “left” in Italian, actually had translated to “I want”, which I’m sure got me some puzzled looks on their faces! : )

A couple of points got bottlenecked on very tight section of trail, that had forced me to walk or slow down my effort such as during a down-climb with rope assistance.

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

More unique than weird, is that the Ronda Ghibellina 45km race and entire event is all Medieval vibes! This included a man with armor and shield on a horse at the start/finish area. Then the finish line amenities of bread with olive oil, and beer poured into your finisher’s mug. There were supposed to be more horses out and about, but they had to put the horses away after the thunderstorm.

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

Overall, the highlight was working through the extremely challenging terrain, especially during/after the thunderstorm that sort of shook me up a bit (including hail that pelted the right side of my body). I even fell into large puddles within the same mile. Enduring through this race has put other courses into perspective, including upcoming races on my calendar have become known as “the courses aren’t nearly as rugged as Ronda was”!
I thankfully chose the right racing shoe, the Adidas Agravic Speed Ultra, to handle the ruggedness well, but also felt fast on the runnable road sections too. Final win: NO BLISTERS or foot issues!

Lessons you learned that will help you next time around

Next time, pack a light jacket! I was moments away from pulling out my emergency blanket, and obviously was not prepared well for the thunderstorm conditions that rolled through. This led to very frozen fingers and cold legs for several miles after. The forecast had only shown a 50% chance of rain for about 2 hours and no signs of thunder, however, as I’ve learned over the years too, conditions can change *fast* in the mountains.

Ronda Ghibellina 45km course map and elevation profile.
Ronda Ghibellina 45km course map and elevation profile.
Most important course specific knowledge to know about the race
Some of the historic Italian scenery seen throughout the race.
Some of the historic Italian scenery seen throughout the race.

During the first mile, there’s a steep, relatively long hill climb of 20%+ grade of paved road running through the castle. Then, besides the first and last 2 miles, the course only has 2 to 3 0.5 mile sections of runnable road/ forest road. The majority of the race is running through a wide variety of challenging terrain: steep downs on rocks, twisty/tight/muddy turns, down-climbing with a rope, grassy and muddy stretches, and leaf-covered trails. Some of the wooded sections seemed reminiscent of what you might see on the “Beast Coast” (aka trails on America’s east).

Aesthetics – Is it a pretty course?

Oh yes! You essentially run along the outer rim/ridges of a “bowl” or valley in between, completing one big loop around Chio Valley. After the first key climb, you get treated to the beautiful valley below.
The thunderstorm likely blocked some views mid-race, but once the skies had cleared and the sunshine arrived toward the last 5 miles, I was treated to an incredible view of the grassy, farmlands and hillsides below. You also get to run through villages, older ruins and ranches, and through oak and olive trees: not your typical US race views! Bellissima!

Difficulty – Is it a tough course?

I’ve competed in a lot of tough races in the last 20+ years, and I think I’d have to rank the Ronda Ghibellina 45km race in my top 5, maybe even top 3 most difficult courses!
The course profile alone is plenty challenging with 7,500 feet of climbing in 28 miles; however, a lot of those 28 miles were very technical, especially the descents. There were lots of uneven, slanted/grooved rocks, tight/windy turns. And as if that wasn’t enough, layers of mud caked the course following the mid-race thunderstorm, hail and rain!

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

Overall, it was very well-organized, including the pre-race expo and race day itself. Unfortunately, there was hardly any pre-race communication. With no pre-race email on any sort of details or instructions, it was difficult to find and understand their required gear list.

Competition – Is there a strong field?
Keith Laverty racing the Ronda Ghibellina 45km. PC: ENDUpix
Keith Laverty racing the Ronda Ghibellina 45km. PC: ENDUpix

The competition was world-class this year! In fact, the entire Italian national team decided to show up and this run this race as part of their early-season team training camp! I’m guessing that made for a significantly more field than usual this year. The men’s winner, 4x national champion Andreas Reiterer, won in a new CR, despite the muddy conditions!

I also found out that the majority of the runners who placed in the top 10 had all run the Ronda Ghibellina 45km in recent previous years, which speaks to how event keeps drawing runners back.

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 registration alone is simple and very affordable: just 45 Euros ($47 or £37) for a 28-mile course with 5 aid stations!

However, the Italian law is very strict on international runners who want to compete. Prior to the race you need the following tests completed, then signed off by your doctor: (1) EKG stress test, (2) pulmonary function test, (3) urinalysis, and (4) a basic physical exam. So allow for at least 10 weeks before the race date to make sure all of your appointments can be scheduled and completed in time. Simply put, it’s a much more in-depth process than signing a waiver!

Weather and typical race conditions

This is the coldest time of the year for Tuscany with average temps of high 30’s to the low 50’s (Fahrenheit). This year’s edition felt comfortable in the mid to high 40’s for race morning. However, a ferocious, crackling thunderstorm around mile 13 made things interesting to say the least! I went from racing mode to survival mode pretty quickly, dealing with pelting hail and rain showers for the next 4-5 miles!

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

Nothing too special, although a long-sleeve jacket is highly-recommended in the event of a storm like we had! You’re also required to run with your phone, with their live tracking app, “Whip Live” opened (fortunately, it can be opened in the background and not burn through the battery).

Spectators – Is this a friendly course for your friends?

Not so much. There were 2 or 3 aid stations with more people, so it’s potentially more accessible for spectators if you’re willing to do a lot of driving.

How’s the Swag?

Cool swag! Each finisher received a large, ceramic mug with the race logo. We also got a black/army green tech running tee from the Runnek brand. At the pre-race expo, you could also opt to buy more race-branded gear such as a sweatshirt or a collapsible soup cup.

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

5 out of 5 stars!

The Ronda Ghibellina 45km was an incredibly memorable experience with the epic course, weather challenges, and friendly people. It was hard to turn down the opportunity to run in Tuscany, not to mention, exploring other parts of Italy before and after!

Keith Laverty is a Seattle-based coach with Team RunRun. Whether you are heading towards your first 5k or – like Keith – in your ninth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.

Hara Hachi Bu: Don’t Overstuff Your Training (Or, Your Belly)

Hara Hachi Bu. I was first introduced to this Japanese phrase somewhere around 17 years ago.  I know this because I printed out the phrase and tacked it to the wall of my first office cubicle workspace. Hara Hachi Bu roughly means 80% full. For a long and healthy life, this maxim encourages you to eat till you are 80% full, then stop. Pretty sound advice, right? Overeating strains the digestive system, and is hard on our internal organs. 

Back then, several years before I started running, I was just trying to maintain my weight. I was right around 27 years old, and with 8 hours a day at a desk in my new office job, I knew I would quickly gain weight if I ate indiscriminately. Long story short, I did gain weight rapidly, hence why I started running!

Kyle Fulmer practicing Hara Hachi Bu: avoiding overstuffing himself with ice cream or overtraining ahead of his goal race! PC: Kyle Fulmer
Kyle Fulmer practicing Hara Hachi Bu: avoiding overstuffing himself with ice cream or overtraining ahead of his goal race! PC: Kyle Fulmer

Don’t Overstuff Your Training (aka “Overtraining”) 

Back to Hara Hachi Bu and why it applies to my running in the present day. Today, I was running through the streets of Tokyo with iFit Coach Tommy Rivs, on my NordicTrack treadmill, and Hara Hachi Bu kept echoing in my mind. Boulder was in single digit temperatures (Fahrenheit) this morning, hence my desire to break a sweat and run indoors. What I was thinking about though was not necessarily overheating or overeating, but overtraining. Overstuffing your training can oftentimes be more detrimental to your goals than under-training, as we’ve heard many times before.

Why You Should “Leave Room for More”

The thought that kept coming back to me was “leave room for more”. Whether during a workout, or during an ‘easy’ run. Leave room for more. So when race day comes, or that super hard workout that you’ve been planning for weeks – you have more to give! For me today, it was a reminder that I still had work I wanted to do. Both day job wise, and training. I had an hour to get some quality work in on the treadmill in the AM, get some computer work done, and then squeeze in 30 minutes in the afternoon for some vert.

I have to constantly remind myself to be patient, within the day, and within the training cycle: Hara Hachi Bu. When I was training for Western States a few years ago, I made sure not to overstuff my workload. Instead of chasing those ‘mandatory’ 100 mile weeks, I made peace with topping out at 80. Instead of maintaining 80-90 mile weeks for several months, I consistently hit quality workouts and a schedule of around 50-60 miles per week. Long runs were replaced with a few training races. Recovery weeks followed those races. Hara Hachi Bu. I achieved my sub-24 hours, and was hungry for more. 

Putting Hara Hachi Bu Into Practice

So, as I prepare for a full racing season (with the Chuckanut 50K only 3 weeks out) I will focus on not overstuffing myself… with Tillamook ice cream, or with training volume. I will focus on filling my training schedule with quality ingredients, eating and training just enough so there’s always room for more.

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

TARCtic Frozen Yeti 30-hour Ultra Race Report

Race: TARCtic Frozen Yeti 30-hour Ultra

The aforementioned proposal during the TARCtic Frozen Yeti 30-hour Ultra. PC: Chris Manwaring
The aforementioned proposal during the TARCtic Frozen Yeti 30-hour Ultra. PC: Chris Manwaring

Runner: Chris Manwaring

Race Date: 02/01/2025

Location: Hale Education Center, Westwood, MA

Result: 90 miles completed within the 30-hour race cutoff (95 miles ran total) placing 5th overall!

3 Bests – What aspects of the race did you like the most?
  1. The course: Three 5-mile loops, each with their own personality- red, white, and blue. The red loop was the most technical. The white loop covered the mountain bike trail section of the course, and had the steepest climbs. The blue loop was the flattest one with lots of time running right beside the water, which also meant it received the most wind.
  2. The food: So many great food options offered throughout the whole time, both hot and cold.
  3. Witnessing a proposal! Friends Patrick and Kim got engaged on the first loop, a year after they first met at this race in 2024!
Highlights of your race – What did you do well and enjoy about your race in particular?

I really enjoyed the views throughout the TARCtic Frozen Yeti 30-hour Ultra course! (Makes all the difference when you’re running it for 30 hours!) The red loop had a really nice high point that I reached at sunset, making for a special experience. I felt like I managed my layers well throughout the night, managing to stay warm but sweat minimally.

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

Definitely experiment and practice with a variety of layers in training! Go for runs with the intention of under-layering to see what it feels like to be cold, as well as intentionally over-layer to see what too warm feels like. This will help during the race when the temperatures drop so that you can identify when to start adding different layers to keep body temperature equilibrium. Also, it will help you better identify when you are too warm and sweaty out there, so that you can shed a layer when needed before soaking your clothes (and getting chilled).

Chris (right) during the TARCtic Frozen Yeti 30-hour Ultra. PC: Chris Manwaring
Chris (right) during the TARCtic Frozen Yeti 30-hour Ultra. PC: Chris Manwaring
Lessons you learned that will help you next time around

Something I learned from this race was the importance of consuming extra calories for body heat production. There were a couple times I came into the aid station feeling a little chillier than I should’ve, and what really helped me out was putting down an extra few hundred calories.

Most important course specific knowledge to know about the race

The warmth of the lodge is so tempting! It is really easy to lose time in there, especially since you see it every 5 miles. I made a mantra for myself “I can be warm when I’m done” which helped minimize my thaw time inside.

Aesthetics – Is it a pretty course?

It is a really great course for scenery, with each loop having their own highlights! The red loop has a great high point that is perfect for catching sunrise and/or sunset! The white loop takes on some of the mountain biking trails, and the blue loop had lots of lakeside beach running!

Chris smiling ahead of running over 90 miles at the TARCtic Frozen Yeti 30-hour Ultra. PC: Chris Manwaring
Chris smiling ahead of running over 90 miles at the TARCtic Frozen Yeti 30-hour Ultra. PC: Chris Manwaring
Difficulty – Is it a tough course?

It’s definitely New England trail running, and 100 miles of the TARCtic Frozen Yeti 30-hour Ultra course will net you over 12,000 feet of vert! An added challenge is the winter conditions, which can make the course turn into an ice rink, or a snow drift, or a mud pit… you get the idea.

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

The race directors were good with communication between pre-race emails and Facebook group posts. The course marking crew gave a few trail condition updates in the days and hours leading up the race which was super helpful!

Chris enjoying the warmth of the aid station lodge mid-race.
Chris enjoying the warmth of the aid station lodge mid-race.
Competition – Is there a strong field?

The field is decent in my opinion. Only 100 entrants are allowed to start the TARCtic Frozen Yeti 30-hour Ultra, and not everybody is there to go for a buckle which is okay! There were lots of folks having great times going for their own different distance and time goals. I believe only about 12 of us were still on the course come sunrise, so expect nighttime to get lonely!

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 opens less than six months in advance, and with the limited field size, generally fills up within the first few days. The waitlist does move along though, so patience is key! Folks that are from out of town, there are hotels and lodging in the general area.

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

There is a single aid station inside the lodge accessible after each 5 mile loop. There were so so many food options, both hot and cold. My favorite hot options were the grilled pickle and cheese sandwiches, as well as the chocolate peanut butter stuffed waffles! My favorite cold options were the moon pies and PB&J sandwiches!

Weather and typical race conditions

Historically, the weather has been all over the place… the TARCtic Frozen Yeti 30-hour Ultra handbook says it best:
“Historically, February in Westwood has an average low of 20°F and high of 39°F, but this is New England and anything can happen so BE PREPARED FOR THE WORST! In 2023, it was about -20 degrees (about -30 degrees with the wind chill) at the start and 40 degrees by the end of the race. In 2022, Old Man Winter dropped 2 feet of snow on us race weekend. We postponed the race to the following weekend, and then experienced slush storms in the days leading up to the race (our poor course marking crew…), which then froze into an ice rink on race day. In 2019 and 2024, we had crisp winter weekends, with little to no snow on the ground. Anything can happen.”

Chris' race swag, including the coverted "kiss me" rock!
Chris’ race swag, including the coveted “kiss me” rock! PC: Chris Manwaring
Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Traction needs to be prioritized! There are lots of different traction options out there, be sure to practice beforehand and bring extra pairs! I saw lots of broken/snapped/destroyed traction devices were out there. Also, bring as much warm clothing and layers as you can! The night is long and cold, and a variety of options are the key to success!

Spectators – Is this a friendly course for your friends?

Only race volunteers are allowed inside the lodge, but there is field space right across the street for tents and such. There was a bonfire going all day Saturday until about 2 am Sunday morning, so either invite your really hardy friends or just ask them to volunteer instead! 🙂

How’s the Swag?

Swag was cool! Finishing a minimum of 30 miles earns you a finisher medal cookie, beanie, and sticker. As “Last Horse in the Barn” I also received a small yeti and the white loop’s “kiss me” rock.

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

5 out of 5 stars!

For an unpredictable, wintry, icy, “choose your own adventure” ultra, this race nailed it! This event is quite a unique experience, and if it appeals to you as you read this, I highly recommend the TARCtic Frozen Yeti 30-hour Ultra! (Remember, you don’t have to go for the full 30 hours).

by Chris Manwaring

For more popular New England ultra trail races, check out “Riverlands 100 Mile Race Report – Bucky Love” and search for “Maine” under “Popular Post Tags” on our blog.

Bold Coast Bash 50K Race Report

Team RunRunner Chris Manwaring persevering through the Bold Coast Bash 50K.
Team RunRunner Chris Manwaring persevering through the Bold Coast Bash 50K.

Race: Bold Coast Bash 50K

Runner: Chris Manwaring

Race Date: 11/10/2024

Location: Cutler, Maine

Result: 9 hours 43 minutes and 25 seconds

3 Bests – What aspects of the race did you like the most?
  1. Taking in the views: Sunrise hits at about the time that you reach the first ocean cliffs and it lights up the course beautifully.
  2. Challenge: This is very typically a lot of people’s (including myself) last ultra for the season. The year has been long and the generalized fatigue is real. The mental well isn’t quite as deep as it was back in May. It is an objectively challenging course as it is, but made even harder by its timing when overall burnout is at its highest.
  3. Volunteers: So many folks turn out to make the Bold Coast Bash 50K happen and they are the best!
Highlights of your race – What did you do well and enjoy about your race in particular?

I did well balancing my running and hiking ratios. I knew I could string together longer running sections (~15-20 strides each) on the inland single track, and made sure to take advantage of that before having the break it up with a half dozen hiking strides to navigate a technical section. Then I’d hit another more runnable section and repeat this sequence. This was an area I identified last year as needing improvement, as I was more apt to just straight hike those sections, which led to me timing out at mile 22 and DNFing.

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

The Bold Coast Bash 50K is a 3 lap course with time limits for each. Racers have 6.5 hours to finish their first two laps, for an average of 3.25 hour laps. The total time cut off is 10.5 hours, so if you come in around 6.5 hours for the first 2 laps, you have 4 hours to complete the final one.

Lessons you learned that will help you next time around

Being confident with starting out my race feeling a little cold was a big lesson this race. With the temps starting at ~30 degrees and projected to climb into the 40s before I would finish my first lap, I knew if I started warm and comfortable, I’d be too sweaty and hot midway through the lap. I ended up starting with shorts, a t-shirt, light gloves and sun sleeves on, and although I was cold for the first 20 minutes, the next two and a half hours I was moving and keeping a comfortable temperature.

Most important course specific knowledge to know about the race

It is classic New England technical terrain. Generally folks move faster on the single track inland versus on the rocks and cliffs along the water. The course follows a figure-8 pattern so it’ll end up alternating single track/cliff sections.

Aesthetics – Is it a pretty course?

Without a doubt! I think one of the biggest draws of this course is just how beautiful it is. The single track trail winds through some wonderful woods, and the coastal route takes you inches from the edge of steep cliffs with endless ocean views. On the southern end of the course, the buoy moored offshore from a nearby lighthouse can be heard clanging in the distance. The waves crashing against the rocks and cliffs become familiar sounds, fading into just a soft rush as you run along the stony beaches. It is a remote and gorgeous place that I’ve heard described as a “wilder, quieter Acadia”.

Difficulty – Is it a tough course?

The Bold Coast Bash 50K course is deceptively tough. There is about 1700 ft of elevation per 10.5 mile lap. It is constant PUDs (pointless ups and downs) with lots and lots of roots and rocks like any New England technical trail would have. With such variation in the ground underfoot, it is difficult to fall into a cadence or rhythm. This race has a decent DNF rate for its distance for a reason!

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

The race is extremely well run. Eric, the race director (RD), does a really great job of ensuring efficient infrastructure around the start/finish line and aid station and recruits countless volunteers to help out. Course marking is fantastic: it’s reassuringly difficult to get lost and wander off a cliff!

Gorgeous views Chris saw during the Bold Coast Bash 50K.
Gorgeous views Chris saw during the Bold Coast Bash 50K.
Competition – Is there a strong field?

The competitive field is pretty good for a race in northern Maine! The Bold Coast Bash 50K attracts plenty of fast local runners as well as folks from farther away.

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 high demand race with limited spots! Registration generally opens August 1st on UltraSignup: the 10.5 mile fun run option generally sells out within a few hours, and the 50K distance generally sells out within a few days. Waitlists are long but can also move quickly! In terms of lodging, the race offers a limited number of racers to camp about 600 ft up the road from the start/finish line which is a blast! I would recommend bringing extra blankets and hoping for a clear sky because the stars pop out there! It is usually split with some folks out in tents (like me!) and others in vans and things like that. The closest Airbnbs are about a half hour away from the start/finish line in either Machias or Lubec if one prefers!

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

There is a single aid station located at the start/finish line accessible between laps. It is well stocked with plenty of options, including gluten free and vegan item. That said, generally hot food isn’t ready until after one finishes their second lap. Runners are encouraged to bring a food item for the aid station to share with fellow competitors. Electrolytes this year were packets of LMNT that the aid station volunteers were great about mixing in my flask for me. My personal favorite offering this year was the venison chili, although it was almost as good as the bear meat chili featured at last year’s race.

Weather and typical race conditions

It’s November in northern Maine… expect basically anything. This year the race started off at about 30 degrees and rising up to the mid 40s, but dry! Prior years have seen snow and ice, lots of mud, and summer conditions.

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

If particularly cold conditions present themselves on race day, additional items are added to the required gear list. Otherwise, a strong pair of trail runners that performs well in/on mud, ice, and wet rock are essential!

Chris midway through the Bold Coast Bash 50K.
Spectators – Is this a friendly course for your friends?

The start/finish line (and aid station) is the best spot to see runners coming in on laps. The course is also open to the public during the race, so spectators could hike part of the course to try and see their runner.

How’s the Swag?

Swag is great! Eric, the RD, does a really great job finding cool non-t-shirt swag and mixes it up every year! This year we received reflective vests, last year quarter zips, and the year prior fleece blankets!

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

5 out of 5 stars for an unparalleled course in terms of scenery, a challenging technical day, and with lots of friendly Mainers volunteering!

by Chris Manwaring

For more popular Maine ultra trail races, check out “Riverlands 100 Mile Race Report – Bucky Love” and search for “Maine” under “Popular Post Tags” on our blog.

Glen Ogle 33 Race Report

Race: Glen Ogle 33 mile race

Team RunRunner David Taylor finishing Glen Ogle 33-mile race in Scotland.
Team RunRunner David Taylor finishing Glen Ogle 33-mile race in Scotland.

Runner: Team RunRun Coach David Taylor

Race Date: 11/02/2024

Location: Killin, Stirlingshire, Scotland

Result: 5 hours and 15 minutes (including a 35 minute 50K PB en route!)

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

1. Race feel: Friendly events team and well-organized.

2. Scenery: Gorgeous sights throughout (even when the weather wasn’t playing ball!)

3. Beginner friendly: Glen Ogle 33 would be a great first ultra or for someone trying to push quite hard. There is some elevation, but not what you’d call ‘hilly’.

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

For my liking, there was a little bit too much tarmac as I have been used to running a lot more trails. At the same time, the tarmac and lack of technical trails probably makes this race really good for people as their first ultra.

Weird factor – What’s the weirdest thing about this race?
The squirrel (or beaver) that helps you cross the road on the way to pick up your drop bag is pretty unique (and weird)! With the event being around Halloween, there are always a few folk that are fully dressed up, making for a fun and memorable atmosphere.
Highlights of your race – What did you do well and enjoy about your race in particular?

Having transitioned to running much longer races, I liked the shorter duration (only” 33 miles!) and actually enjoyed being challenged by some speed work! While there was still 3000ft of climbing, it was much flatter and more runnable than I’m used to. As it was my last ‘official’ race of the year, I decided to try and go at it as hard as I could, which included running all of the first (four-mile) hill!

Lessons for others – Share your pro-tips on the race to help the next runner
  1. Even if it is colder, ensure your hydration is still on point. I probably didn’t take quite enough, which may have led to some cramping.
  2. Tempo work is important to do in training! Very runnable races (just like this) might have you running at relatively high intensities for quite a long time: you need to train for this!
  3. Go for it! I wanted to push hard, and while I probably pushed even harder than that, resulting in some cramping later, it meant that I now know exactly where I am at and what I need to work on next. I recommend using this experience and you performance as data for understanding what you can then improve on.
Lessons you learned that will help you next time around

1. Speed and tempo work are important when training for shorter ultras.
2. Keep up hydration as if it were a warm day; the extra effort on race day makes fluid loss greater.
3. Strength work is also important; stronger muscles means less relative strain on them.
4. Hill work is ace in training, making any hill in races easy (well, easier)!

Most important course specific knowledge to know about the race

Shoe choice is important! The Glen Ogle 33 race course favors more of a road shoe than a trail shoe. In fact, a lot of the people did wear road shoes, while I went for a super cushioned trail shoe.

Aesthetics – Is it a pretty course?

Very! The course makes its way up a glen with lots of colorful autumn leaves. The photos tell the story. This is of course unless the weather closes in, which it very well could at this time of the year.

Some of the very runnable trails throughout Glen Ogle 33.
Some of the very runnable trails throughout Glen Ogle 33.
Difficulty – Is it a tough course?

Hard to answer – but I would say not really. The elevation is moderate (about 3000 ft) and most of the course is quite runnable with no technical terrain. That said, for a first ultra it is in the “tough enough” bracket!

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

Glen Ogle 33 is very well organized by Rocket Events. They put on a lot of events in Scotland: it’s not their first rodeo!

David Taylor before racing the Glen Ogle 33.
David Taylor before racing the Glen Ogle 33.
Competition – Is there a strong field?

The field has a big mix of running abilities, but at the sharp end it looked pretty competitive with the first finisher finishing the 33-mile course in 3 hours and 36 minutes. The final finisher ran just under 9 hours, while the rest of the ~300 racers crossed the finish in between.

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 didn’t enter Glen Ogle 33 till a couple of months before the event and there were still plenty of spaces remaining. The race is withing driving distance of both Glasgow and Edinburgh, and there is quite a lot of accommodation available nearby.

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

There were 5 aid stations in total with one of them including a drop bag at around the halfway point.

Weather and typical race conditions

It was cool, between 7-11 degrees Celsius (45-52 degrees Fahrenheit) and dry for my race = pretty much perfect conditions. That said, for future years it could be much different – it’s November in Scotland after all!

David Taylor smiling his way through the 33-mile race.
David Taylor smiling his way through the 33-mile race.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?

There was only a fairly basic kit list. Only thing I’d recommend would be wearing the most comfortable shoes that you can (rather than an especially grippy and hard core trail shoe) as there is a decent amount of tarmac throughout Glen Ogle 33.

Spectators – Is this a friendly course for your friends?

Unfortunately, not really. Spectators can catch up with you around the halfway point and at the end.

How’s the Swag?

Pretty good! Finishers received a t-shirt, finishers medal and a goody bag with juice, chips, sweets and the very awesome Rockets Events beer!

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

5/5 for a relatively short, beginner-friendly, well organized ultra!

Team RunRun Coach David Taylor is based in Glasgow, UK. He specializes in trails and ultras for both beginner and intermediate runners, whether you’re just bumping up in distance or looking to improve your next trail race,

Pumpkin Butt 50K Race Report

Race: Pumpkin Butt 50K

Runner: Matt Anthony

Race Date: 10/27/2024

Location: Kennesaw Mountain, GA

Result: 8 hours, 42 minutes and 34 seconds; Overall: 14th; DP: 11th

Strava Activity Link: https://www.strava.com/activities/12761111809

Matt Anthony completing the Pumpkin Butt 50K with his pumpkin in hand!
Matt Anthony completing the Pumpkin Butt 50K with his pumpkin in hand!
3 Bests – What aspects of the race did you like the most?
  1. Race size and feel: The Pumpkin Butt 50K was a small race with really wonderful people, which made it feel more like a fancy group run.
  2. The difficulty: This course was hard! Going 5 times up and over the top of the mountain, with super rocky, “stair-step” trails, required me to dig deep early on not to drop out when I had the chance at the end of each loop!
  3. It was weird! You were required to carry a pumpkin on one lap, spinning a “wheel of misfortune” at the aid station.
Not so much – Aspects of the race that didn’t do it for you

None – the “bad” parts were well advertised!

Weird factor – What’s the weirdest thing about this race?
Carrying the pumpkin? Or for folks not from around here, all the cannon and signs commemorating this civil war battle would’ve seemed pretty strange!
Highlights of your race – What did you do well and enjoy about your race in particular?

I managed my fueling well, taking in about 1900 calories between aid station food (grilled cheese, quesadilla, PB&J), gels (Huma and Veloforte coffee gels) and my secret weapon, those two packs of mini pancakes from Costco! Mentally, I was also pretty strong: the uphills got challenging and it was truly a one-foot-in-front-of-the-other situation.

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

The Pumpkin Butt 50K is a “quad killer”, so practice running road downhills hard! Each loop, there is a 1.5 mile road downhill, as well as gnarly, rocky downhills, lots of not-designed-for-running super rocky trails, and by the end each “step” was a killer.

Most important course specific knowledge to know about the race

Be aware of the rockiness and vert of 1/3 of the route.

Putting the pumpkins in the Pumpkin Butt 50K!
Putting the pumpkins in the Pumpkin Butt 50K!
Aesthetics – Is it a pretty course?

Yes! You can see Atlanta in the distance while running through trees in a forest.

Difficulty – Is it a tough course?

I’d say!

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

For sure, it’s organized and well-run. This was the Pumpkin Butt 50K’s 20th year, so they have know how to put on a great event!

Competition – Is there a strong field?

I was 14 out of 17, so I’m not sure that this question applies to me!

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.

To run the Pumpkin Butt 50K, you have to be a member of GUTS, the Georgia Ultra Trail Association, but if you are, it’s free! Yep, the Pumpkin Butt 50K is a FREE RACE!

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

There was tons of food with lots of variety: clearly planned by an ultrarunner!

Weather and typical race conditions

A bit hotter than usual, probably a low of 60 degrees and a high of 75. It was foggy and overcast most of the day; when the sun did break out, it was blazing.

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

A (small) pumpkin!

Spectators – Is this a friendly course for your friends?

Yes, you share the trail with lots of other runners, walkers, etc, so people can see you and join you anywhere on the course. At the aid station at the start/finish of each loop, there was a bit of a party that would be fun for spectators to hang out at too.

How’s the Swag?

It’s a FREE RACE! So there was no swag, but I did win an nice GUTS t-shirt for completing my pumpkin lap!

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

5 out of 5! I definitely recommend the Pumpkin Butt 50K!

Matt Anthony is a Team RunRun-coached athlete. If you’re looking for a coach, check out our directory of excellent TRR coaches here! You can browse by budget, goals, location, or level. For each coach, read real runner reviews plus learn more about the coach’s history, philosophy, and publications.