Washington

Seattle Marathon Race Report – Coach Keith Laverty

Race: Seattle Marathon

Runner: Coach Keith Laverty

Race Date: 11/26/2023

Location: Seattle, WA

Results: 3rd OA, 2:32:07

Strava Activity Link

https://www.strava.com/activities/10286662417/overview

Photo: Tiare Bowman

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

  • Big turnout from the running community; lots of on-course cheer stations and enthusiasm!
  • Despite the course change, I liked that the course returned back to starting and finishing in the Seattle center.
  • I enjoyed running in a solid pack of 6 other runners! A lot of my training is solo too, so I feel like I got a good boost with the pack to help pull me along for a faster time.

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

Mile 22-24 got super congested with the marathon runners meeting back up with the half-marathon field. The half had about 3,000 finishers, which is amazing! But it made it tough to find flow and weave through huge crowds of runners, while also losing sight of my next competitor who came in 2nd place.

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

  • Certainly a few quirky parts of the course. I almost took a critical wrong turn that wasn’t super obvious/marked and the same thing happened with another one of our pack runners earlier too. Several icy and slick bits of the course too! One of those sections was on a brick uphill path near the UW campus and I literally had to side step to the sidewalk because the Nike Next% 2 was no good for traction!
  • Another weird part was when we all had to awkwardly hop over a higher concrete barrier and one of the runners in my pack nearly slammed into one of those large orange traffic signs.

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

  • My even pacing strategy, staying even-keeled even despite many distractions/challenges from the race (aka, managing stress response!), and staying in the hunt for the podium spot.
  • Not taking it too seriously and remembering to smile!
  • My fast finishing kick in the final 800m to secure the last podium spot by a mere 4 seconds! It was a stressful, yet exhilarating and fun way to finish!

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

  • Be aware of your footing! Many potholes, icy sections (if cold enough), wet leaves through Interlakken, other transitions between dirt/gravel and road, and other tight turns.
  • There’s no day-of-race bib pick-up, it must be done on either Friday or Saturday in downtown Seattle. Nice that they offer pick-up for 2 days prior to the race though.

Aesthetics – Is it a pretty course?

Not so much for the first ~6 miles with mostly running the I-5 expressway highway section but after that, not too bad! You get a taste of the UW campus, the Arb, Interlakken Park is pretty, the iconic Gas Works Park and then the classic Green Lake loops!

Difficulty – Is it a tough course?

For a road marathon, certainly up there as one of the harder ones out there. Definitely not quite as fast and smooth as many other marathons. There’s about 1600′ of gain for this new course that was used for the first time this year, and several tight turns or places that change from road to gravel and visa versa.

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

I think the Seattle Marathon seemed to step up their game this year based on stories I had heard from the previous two years. Mostly dialed in. However, still a couple of course logistics that could be ironed out a little better, such as the congestion of marathon runners with half-marathon runners in the final 5 miles.

Competition – Is there a strong field?

This year’s field seemed to be the strongest it has seen in the last 10 years! Including in both the marathon and the half distances. In my race, the top-10 all ran under 2:40. So pretty strong given the difficult course!

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

There were stations about every 2-2.5 miles on the course, and most gave out cups of water and Nuun Hydration.

Weather and typical race conditions

About as nice as I could’ve expected for a late November day in Seattle! Although it was pretty cold, ~34 degrees at the start and it barely warmed up at all by the end of my race!

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

For a very cold morning, I’d recommend to consider wearing gloves, arm sleeves and a cap. And those items are easy to take off or to ditch later into the race if need be.

Spectators – Is this a friendly course for your friends?

  • Not bad! Many areas for spectators to cheer. However, driving around the city presented some challenges with many road closures too, so make sure spectators allow themselves enough time and probably only limit to 1-2 different cheer spots on the course.
  • Runners go through one area twice, Mile 7ish, and again at Mile 12ish, so that’s a solid place to spectate from.

How’s the Swag?

The post-race swag bag was pretty impressive! Besides the race medal and a generic long-sleeve tech shirt, we also got a Miir insulated coffee mug, a bin of Huma hydration drink mix, a big tin of CBD/herbal recovery balm and a tall insulated hydration bottle.

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

4 out of 5 stars – A few hiccups here and there on the course profile and logistics but the race has now returned to starting/finishing back at the Seattle Center and the running community really showed up!

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

Saturnalia 10k Race Info

WINTER, DARKNESS, AND ALL THE WEATHER – Held near the darkest time of the year in the Pacific Northwest, this should brighten up your mood if you’re in need of a well-supported trail race with fun vibes and friendly faces. The race starts and ends at Reeves Middle School in Olympia, WA, and runs on the rolling trails in Squaxin Park.

The Quick List

  • When: 16 December 2023
  • Start time: 9am
  • Where: Squaxin Park, Olympia, WA (Park at Reeves Middle School, 2200 Quince Street NE, Olympia,WA 98506
  • Distance: 10k
  • Awesomeness: 5 out of 5
  • Motivation to race a winter 10k!

Important to Know

  • This is a cupless race, so bring your own flask/collapsible cup, or purchase one at the race.
  • The course is open to the public, so be nice to other trail users while you pass them.
  • There is no course cut-off! If a walk in the woods is your jam, this race is perfect for you.
  • Packet pickup is race morning, so set that alarm, but with a reasonable start of 9am, you won’t have to set it too early.
  • Wear trail shoes with good traction given it’s the wet season in the PNW, with wet bridges and we leaves on the ground covering roots and other ankle twisters!
  • Bring warm clothes to change into afterwards given it’s likely to be wet. Restrooms are available for the day of the race at Reeves gym
  • Parking is at Reeves Middle School. Please do not park at Squaxin Park!
  • Address: 2200 Quince Street NE, Olympia,WA 98506
Wet, leaves, and possibly mud at the Saturnalia 10k in Olympia, WA

Course

  • Type: The pay-attention-to-course-markings kind of course
  • Start/Finish Info: Same location, Reeves Middle School track
  • Hills: Rollers throughout of 30-100 feet gain/loss at a time.
  • 659 feet of elevation gain in 6.4 miles
  • Course Map, Elevation Profile and GPX Route in Strava Race Group.
  • Leave some gas in the tank for the final 100 ft climb back up to the finish!

Aid stations

  • Fully stocked aid station at the finish line
  • Water, Tailwind, soda, fruit, chips, pickles and a few other treats.
  • Warm beverages to…well…warm up!

Spectator access

The best location is the start/finish, but since the trails are open to the public, spectators are allowed to be in the park as well.

Club Event Page on Strava

Race Website

Rock Candy Running

Tapering for a 10k

By Team RunRun coach Laurie Porter

Whether you are an experienced runner or a newbie, tapering sets you up for success on race day. It doesn’t matter if your goal is to simply finish the race, or if you are aiming to set a personal record, tapering well is going to help you be your best on race day. 

The Saturnalia 10k race is an example of a 10k that runners will be tapering for this season.
10ks come in lots of forms. The Saturnalia 10k in Olympia, WA is one of our favorites for a fun and challenging winter 10k!

Mileage and Intensity

When tapering for a 10k, the ideal taper begins with a gradual reduction in mileage about seven to ten days before your 10K race. The goal is to stay sharp while feeling rested. This can be a delicate balance, as some people fare better with a minimal taper, while others perform best with a more drastic taper. Knowing this, you want to assess your training and tapering from race to race to see what works best for you. Over time, you will discover and tweak your ideal taper. If you are working with a coach, your coach will help determine your best taper method as you progress through your training.

If you have just been running easy miles, the taper will consist solely of mileage reduction. If you have been incorporating speed work into your training, your volume of intensity should remain high until a week before the race. Your rest intervals between speed reps or intervals should become longer as well to allow for more recovery. 

Recovery and Rest

You will also want to ensure that you are getting adequate recovery and rest during your training cycle and taper. It is important to understand that muscles heal, grow and get stronger during rest and recovery, not during the actual training sessions. Active and passive recovery are equally important. Active recovery includes your cool down runs after harder efforts, your easy running days, static stretching (always done after running workouts), in addition to foam rolling, yoga and other forms of low intensity cross training like walking, swimming or biking. Passive recovery is the time you spend sleeping and resting from physical activity. Both forms of recovery play an important role in being ready on race day. So think of your sleep time as training because that is when your body is getting stronger and making all those adaptations from your big training days! 

Nutrition

When tapering fora 10k you also want to be dialing in your nutrition. While nutritional needs will vary from athlete to athlete depending on gender, age, size and activity level, you should make sure your macronutrient balance is solid. Macronutrients include: carbohydrates, protein and fats (primarily good fats). The Macronutrient ratio will also vary, but a typical ratio would include 50% carbohydrate, 25% protein and 25% fats. It is also important to make sure your calorie intake is sufficient, which is also determined by the above factors. There is no need to do heavy carb loading before a 10K unless running well over an hour. If you are planning on running the event in an hour or less, ensure that you eat well every day leading up to the event and especially the night before and morning of. If you plan on being out on the course any longer than that, your carbohydrate intake may need to be a little higher. So much more could be said regarding nutritional needs for running and racing, but this gives you something to “chew on” as you prepare. For a deeper dive I recommend checking out Nancy Clark, one of America’s top Sports Nutritionist. 

10k Tapering Details

Now let’s get into the nitty gritty. Here is an example of a taper for a 10K race:

An intermediate-advanced athlete training for a 10K who has an average weekly mileage of 30-35 miles with a long run averaging 7-10 miles. 

A cautionary note: Don’t try this exact taper if you haven’t done the work necessary leading up to this point! Each of the workouts shown below are designed with a specific physiological purpose in mind. Types of training runs shown in this plan include:

Easy or recovery runs – running that is done at an easy effort where you could carry on a conversation without difficulty if you are running with a friend. The majority of your running should be done at an easy effort which increases your aerobic endurance and allows your body to burn fat as the primary fuel.

Tempo effort runs – running at an effort that is between comfortable and hard, or a pace that you could potentially race for 60-70 minutes. These are important for developing your aerobic capacity which is your ability to run faster for longer periods.

Hill repeat workouts – are typically done as shorter intervals and are usually done at moderate/hard to hard efforts depending on your experience and race goal. If your race involves hills, it is very important to incorporate these into your training, but are not necessarily excluded from flat race training. Hill repeats if done right are beneficial because they help you develop strength, power, speed, and increased stride length as well as improve V02 max.

Fartlek workouts – A Swedish term meaning speed play, are varied workouts that can include a variety of paces and interval times. These kinds of workouts can be done with multiple purposes in mind. 

GP or goal pace intervals – are short to long intervals designed to train your body to run a sustainable pace for the duration of the event. Training goal pace allows you to practice the effort and helps your body memorize the pace. 

Strides are shorter intervals usually done at but not limited to mile race pace. Strides are beneficial because they help develop quick turnover and top end speed. They should be short enough to not cause fatigue yet keep you in touch with your higher end speed.

10k Tapering Wrap up

When tapering for a 10k, you can see that we still incorporate all the elements of a training plan, but as general rules we: 

  • Reduce mileage
  • Reduce intensity during the week leading up to the race
  • Increase our rest intervals between speed intervals in order to optimize for recovery
  • Focus on rest and nutrition to be our best on race day

Lastly, there are many different and individual responses to tapering, so what works for your running buddy may not be optimal for you. Work with a coach, pay attention to your training, and find the right recipe that has you feeling your best on race day!  

Always enjoy the journey and good luck on your next 10K race!

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

Crystal Mountain Hill Climb Race Report

Race: Crystal Mountain Hill Climb

Runner: Coach Keith Laverty

Race Date: 09/09/2023

Location: Crystal Mountain Resort, WA

Results: 2nd, 37:15

Strava Activity Link: https://www.strava.com/activities/9816508271

Photo: Crystal Mountain Resort

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

  1. The scenic views at the summit including Mt. Rainier
  2. Loved the upbeat music at the summit; encouraging to hear it as you got closer to the top when things were hurting!T
  3. The gondola ride

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

A little more pre-race enthusiasm/energy from the race organization would’ve been nice – it felt a little underwhelming and quieter than I’d see compared to other events.

Not a huge deal but the race results were never posted online publicly and only sent out to racers as a separate PDF file; listing out only the last names and not a first name. I always like seeing race results posted for a particular event as well as their historical results, course records, etc.

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

Not weird to the race event itself but there was also a disc golf tournament happening that same morning around the resort. And the campsite I reserved for the night before had quite the rowdy crowd of disc golfers until late into the evening. Lesson learned to always have ear plugs available in my bag!

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

I haven’t breathed that deeply in a long time! Fun to mix it up with a shorter but steep race. Race went out hot and had already found myself in about 4th/5th a half mile in but then I decided to settle into my own pace and what felt appropriate.

Got as close to as maybe ~20 seconds to 1st position halfway into the climb but I couldn’t quite reel him in. Ended up being about 1 minute back of the winner, Joe Berger. Solid day on the mountain and good for a $250 prize!

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

Certainly felt like a V02max development effort! Definitely work on overall higher-end aerobic fitness (think 5k-10k training) but also climbing ability for a longer duration. I’d recommend bringing some form of hydration but likely more on the minimal side too.

Most important course specific knowledge to know about the race

The first half is mostly on a wider road but pretty challenging terrain with loose rocks, uneven footing, and several sharp turns. Some unrelenting climbs in there! Then the 2nd half transitions more into singletrack trail that’s not quite as technical but still climbs; some trail was dusty. Then just when you think you’re getting close to the top, you get a couple of more really steep bits including a staircase section!

Aesthetics – Is it a pretty course?

Beautiful! High alpine terrain, mountains all around, and assuming a clear day, a picturesque view of Mt. Rainier.

Difficulty – Is it a tough course?

I don’t know if I’d call any entirely uphill, VK style of course as “easy”, so yeah, it’s tough!

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

In only it’s 2nd-year event, it did alright! But I could tell a few minor, nice-to-have details could’ve been ironed out that you’d typically see at other events with more experience.

Competition – Is there a strong field?

With a prize purse for the top-3 male and female including $500 for the winners, it can draw some solid competition. But still not a particularly deep or competitive field compared to something like the Cirque mountain running series.

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

Race registration was open until the day before the race; lots of space. This year’s event had about 75 finishers. Lots of campgrounds nearby including Buck Creek Campground where they host White River 50 from. Otherwise, any of the AirBNBs, the Loge Hotel (Alta Crystal), or hotels next to the resort are very expensive!

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

No aid stations but not really necessary either for a relatively shorter event. Just prepare to bring your own hydration or nutrition.

Weather and typical race conditions

Overall, pretty nice! Sunny, clear, smoke-less, and maybe in the high 50’s/low 60’s. It was also a later 10am start, so very convenient for not needing to wake up super early but the sun was shining fairly warm by the time the race began.

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

Although it is a relatively shorter race in terms of duration, I’d still recommend bringing some hydration, such as a single flask/handheld or a smaller-capacity vest. I raced without any water and basically regretted not bringing a smaller handheld to at least prevent the back of my throat from drying up! With working really hard combined with the altitude starting at about 4500′ elevation, a little water would’ve been nice.

I’m also glad that I wore sunscreen!

Spectators – Is this a friendly course for your friends?

Not so much mid-course but spectators can conveniently take the scenic gondola up right near the race start and then see their runners finish at the summit!

How’s the Swag?

Pretty minimal; each finisher got a wood-etched medal, and I think that was it! Although they were giving out free Red Bull and other items from The North Face booth.

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

3.5 out of 5 stars – I think this race has the potential to draw a bigger field and community, with a little more marketing and logistics dialed in; and especially being essentially the only VK (uphill only with no downhill) type of race in Washington State.

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

Photo: Crystal Mountain Resort

Double Wonderland Trip Report – Mike Groenewegen

This is Mike Groenewegen’s Trip Report from his Double Wonderland Trail adventure in September 2023. Mike is an accomplished ultrarunner with top10 finishes in 200 mile races including a 2nd place at the Tahoe 200. But one of his major running goals for the past few years has been to complete the iconic Wonderland Trail in WA around Mount Rainier (93 miles and 24,000′ of vertical gain), to do it in a completely unsupported manner, AND to do two loops in one go! Mike is an amazing athlete and an amazing human – here is his report.

I have been dreaming about completing the double Wonderland unsupported for the last 3 years after 3 failed attempts.

Fueling the Adventure

A lot has been learned in each attempt, with a lot of that knowledge being centered around carrying more calories and managing the heavy pack. This time I switched to the Ultimate Direction 20L pack from the Black Diamond 15L and used primarily ramen instead of Spring Energy gels. Below is what the pack looked like going in. (In the end I did switch out two of the ramens for four spring energy gels because all of these ramen packs wouldn’t fit in the pack.) I only used two of the Summit Breakfast Scrambles which were in the plastic bags as the stomach couldn’t take any more. Six packs of ramen were remaining. A total of 18,000 calories were consumed by the end.

Route specifics

The FKT rules allow for any direction and starting point around the Wonderland but it felt important to respect the previous double finishers Ras Vaughan and Christof Teuscher who both started at White River Campground going clockwise and then counter-clockwise for the 2nd loop. Ras was the first to complete the double supported in 89 hours (https://fastestknowntime.com/fkt/jason-ras-vaughn-wonderland-trail-wa-2012-09-10) and Christof completed it supported and then doing it self-supported in 80 hours (https://fastestknowntime.com/fkt/christof-teuscher-wonderland-trail-wa-2020-10-04). Special thanks to these both for paving the way on the double and an extra tipped hat to Christof for being the only one to complete the loop 3x. 

The Adventure

Everything felt good starting at White River at 7:30am. The pack was heavy but I used Leukotape on the shoulders and the bottom of the back which stuck better than KT tape used a previous time. Stopped to chat with a backpacker after the Panhandle Gap who was hiking the Wonderland for the first time as a retirement gift to himself. He was on his last day of the trip and there was a childlike happiness in his eyes and voice. It was the first of many moments with others on the trail where this journey never felt unsupported.  

Before Indian Bar Camp

The pack weighed heavy on the body and mind but the spirits were good. Finished the gels in the first 5 hours and then switched to cold soaking ramen which were being consumed every 3 hours for part of the first loop and then every 2 hours after. Used the bobo bars whenever a break was needed from the ramen. While the ramen was never fun to consume, eventually found a rhythm as how to best take them in where I would soak them for 45 mins in a Talenti cup before consuming them and then needing small bites to finish them by the 2nd loop. Learned to fill the Talenti cup with water for the dry stretches and then dropping the noodles in 45 mins before eating. 

It was a big moral boost making it to Indian Henry’s cabin by sunset as I had done during my previous 3 attempts. Took in the pastel colors on Tahoma behind the Ranger’s cabin and remembered why it’s my favorite viewpoint on the trail.

Indian Henry Cabin

Longmire to Mowich has always broke me when starting from White River with the five big climbs and descents. Made it a point to get to Mowich campground by morning and then after made it a goal to finish the first loop by sunset at White River. When all hope felt lost, I would set the alarm to sleep for 30 mins which usually ended up being 15 min dirt naps in the emergency bivvy. After the nap I would eat while thinking about the support felt and had to repeat the sleep/eat/positive thinking several times that first loop. In total got around 2 hours of sleep over the 77 hours. 

Finished the first loop in 35:54 before sunset which was faster than my previous 2 double attempts. Even though there are no fkt unsupported rules about needing to carry all your own trash, I originally had planned to carry all it for both loops but felt uneasy during the first loop naps with the smell of the garbage possibly attracting wildlife. Decided to throw away the garbage at White River for that safety reason. While I respect the true nature of being unsupported, safety is more important to me and I made up for it in other ways by not listening to any music and never messaging anyone outside of the trail other than once to MapShare after the first loop. 

Had wondered what it would be like going into the second loop after the previous failed attempts and was surprised to feel a sense of calm. At Carbon River that feeling disappeared upon breaking the Leki pole when it slipped on a boulder which drove me down a deep low that took several hours to climb out of. During the first loop before Longmire, I had dropped the water filter of the bottle into a whirlpool of a river. It sank to the bottom of the pool that was over 6ft deep as it slowly made a circle and I accepted it being gone forever as it headed towards the rapids. It miraculously kept circling before surfacing right where my hand was where I had dropped it. Another time earlier in the first loop I thought I had lost my fork and had accepted needing to eat the noodles with my fingers the remainder of the time before finding it in a pocket. Even though all the big climbs in the 2nd loop were still to come, the gratitude of having the filter and fork overpowered not having poles and got me eventually out of the deep low.

A river running through a forest Description automatically generated

Carried 2 500ml soft flasks which always felt enough for the clockwise loop with the many water refills but for going counter-clockwise I wish I had another bottle for the long climb up to Golden Lakes as there was no water for about 12 miles. It was amazing experiencing Mowich to Longmire when it was light out after all the previous double attempt loops were in the dark. Where everything in the first loop was during the day and night, the second loop was reversed. It felt very special to fully experience the trail like that.

A heavy rainstorm set in upon reaching Emerald Ridge at the 3rd sunset and it would keep coming down through the night. Found a dry patch under a tree to sit by Indian Henry’s cabin in the middle of the night. A passing runner who was doing the loop for his first time joined me and we talked for 15 mins about many small things in the pouring rain that felt like many big things in that moment. 

Before Panhandle Gap

It wasn’t until the 7-mile and 3,000ft climb up to Indian Bar Camp where there was a full focus on trying to finish below Christof’s 80-hour double record. Could have used an extra bottle for this dry stretch and it like the climb up Golden Lakes gave a full appreciation of the difficulty of the loop when experiencing it going the other direction. There were many emotions upon seeing the Panhandle gap knowing the end was close and feeling a tremendous happy/sad about closing this chapter after dreaming about it for 3 years. Made it back to White River campground in 77:01 hours, with a heavy gratitude for the experience.

Massive congrats to Mike for this new FKT! Mike is a long time member of Team RunRun and we’re so proud of him for all the puts into his running and all that he gives back to the community. If his Double Wonderland Trip Report has inspired you and you’re interested in finding a coach to help you with your adventures, you can search 100+ coaches to find the best fit for you.

Redmond Harvest Half Marathon Race Report – Brian Comer

Photo: Seattle United Runners

Race: Redmond Harvest Half Marathon

Runner: Coach Brian Comer

Race Date: 09/04/2023

Location: Redmond, WA

Results: https://www.redmondharvesthalf.com/Race/Results/147339#resultSetId-402578;perpage:10

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

  1. This is a great course for those looking to PR, a flat out and back along the Sammamish River Trail with really good competition considering it was the USATF PNW Half Marathon Championship.
  2. With it serving as the championship, there was also a team competition with cross country style scoring which is always fun.
  3. For being its inaugural year, the race was really well run. Good venues for the start/finish area as well as the post-race party. Accurate mile markers and given the trail wasn’t closed off for the race, there was plenty of spectator and volunteer support all along the course.

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

Nothing really to put here, the turnaround was a bit of a hairpin turn but there isn’t really much that can be done to address that other than not taking the turn too tightly. With the trail being open, you might also have to prepare yourself to dodge other foot traffic and bikes but for the most part, everyone was understanding and accommodating as they were aware of the race, allowing runners to follow the tangents and often cheering runners on as well.

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

Nothing necessarily weird per se but some opt to really lean into the race’s harvest theme.

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

This wound up being a breakthrough race in a way for me. I ran nearly a 3 minute PR, which doesn’t happen often with experienced level runners. Weather was perfect, felt smooth the first half as well even when my stomach was feeling less than ideal. Legs started falling off around mile 8 plus there was a brutal headwind on the way back. I was still able to rally well and come back strong for the last couple miles.

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

If at all possible, I’d recommend picking up your race bib prior to race morning. There’s two opportunities to do so (Saturday in Seattle and Sunday in Redmond) leaving you with options no matter what your Labor Day holiday weekend might look like. Also have fun with it, being an out and back course you’ll tend to be surrounded by people throughout the race. That extra energy and excitement will help put a little pep in your step.

Lessons you learned that will help you next time around

I definitely ate too much too close to race time. I kept telling myself the extra piece of toast would come in handy the second half of the race but all it brought was stomach discomfort.

Most important course specific knowledge to know about the race

It’s a paved out and back course. It starts and finishes in Marymoor Park in a paved lot west of the Velodrome and follows the Marymoor Commuter trail out of the park before joining up with the Sammamish River Trail. Aside from the hairpin at the turnaround and some natural turns to stay on the trail, there is a pedestrian bridge at Leary Street you cross with a spiral path on each side.

Aesthetics – Is it a pretty course?

I’d say the course is pretty, very urban but you get a lot of nice views of the river throughout. Marymoor is also quite nice as well, not to mention running by Sixty Acres Park brought back all the nostalgia from my days of playing peewee soccer.

Difficulty – Is it a tough course?

Not all that difficult, flat and fast. Definitely a good course for a PR.

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

Very well oiled machine despite this year being the inaugural year for the race. Accurate mile markers, ample volunteers, good course markings and all around support/energy.

Competition – Is there a strong field?

Absolutely with it being the USATF PNW Half Marathon Championship with prize money for the top 3 USATF finishers and top 3 teams. I ran 1:09:49 which was good for 5th place overall. Top 15 were all under 1:15, 31 (including the top woman) under 1:20.

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 special handshake but there are discount codes passed around amongst the local clubs. For those coming from out of town, the Redmond Inn (which is really close to the start/finish and one of the race sponsors) provides a good lodging option.

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

Four aid stations (two that you hit twice each, miles 4, 6, 7, and 9)all with water and GU Tropical Citrus hydration drink. Miles 4 and 9 have GU Blueberry Pomegranate Energy Chews and Miles 6 and 7 have GU Vanilla Orange Roctane Energy Gels.

Weather and typical race conditions

Really perfect running conditions, cloudy and low 60s. Rain did eventually come but it was more of a refreshing drizzle if anything.

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

No extra gear was really needed.

Spectators – Is this a friendly course for your friends?

Absolutely, with it being an out and back course, you can stay in one spot on the trail and see runners twice. Hanging out at Marymoor provides viewing of the start/finish while there’s also a foot bridge over the trail (between miles 2 and 3/ 10 and 11) that’s accessible and good for viewing. With the race entirely on a paved run/bike trail, there aren’t any road closures, meaning you could drive freely to various spots on the course if you desire.

How’s the Swag?

Good, finisher medals are nice, top 3 in addition to prize money also got gift baskets. 4th-6th place overall as well as age group winners also got gift cards to Super Jock n’ Jill. Nice race shirts too. In order to guarantee a shirt, there is a registration deadline, which this year was August 10th.

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

5 stars I definitely recommend others run it.

Photo: Seattle United Runners

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

Cascade Crest 100 Race Report – Rob Raux

Photo: Takao Suzuki

Race: Cascade Crest 100

Runner: Rob Raux

Race Date: 07/21/2023

Location: Easton, WA

Results: 29 OA, 27:29:35

Strava Activity Link: https://www.strava.com/activities/9502476459

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

  1. Volunteers and logistics were on another level. I felt nothing but love and helpfulness from anyone I interacted with during the race.
  2. Beautiful views of Mount Rainier, stunningly tall trees, and a good chunk along the PCT.
  3. Unique trip up/down a ropes course and through the Snoqualmie Tunnel to the Hyak.

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

  1. Less of the course was runnable for me than I’d prefer, especially since it was an out and back year.
  2. Significant dust/dry dirt kicked up, especially during the early miles when there were packs of people. Had congestion/dirt in the respiratory system for a few days afterwards.

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

The 2.25 mile trip through the Snoqualmie Tunnel was very surreal. The skeleton of a pacer half way through was a nice touch.

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

Showing up to the race healthy made the race significantly more enjoyable. I had calf issues in the lead up and wasn’t sure how healthy I would feel.

I didn’t start too fast, kept things even keel throughout, and was rewarded by moving up significantly through the field in the second half of the race. It’s always a mental highlight to be moving up through the field instead of realizing you’ve overdone it.

The problem solving after losing liquid calories (use your imagination), falling and locking up the muscles, and general effort management — it felt like a well executed race plan that took into account my limitations.

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

  1. If there’s still a ropes course, bring gloves with you. I had to be very careful with the nylon ropes on the bare skin both up and down.
  2. The ice bandanna was key for the daytime running. Almost every aid station had ice to refill.

Lessons you learned that will help you next time around

  • If you plan for liquid calories, remember you actually need to drink that amount of liquid too. Training for 4-5 hours with liquid calories is much different than trying to consume it for 12+ hours straight. Have a backup plan!
  • Consistency is key. I started middle of the pack, kept it even keel, stopped to gather myself or solve problems, and slowly moved up the field without even intending to. It sounds simple when written out. It’s much more difficult when you’re in the moment.

Most important course specific knowledge to know about the race

This race report is for the 2023 version, which was an alternate route course (out and back), similar to what was run in 2023.

Aesthetics – Is it a pretty course?

Stellar views almost the entire time, just don’t look away too long or you’re gunna end up on the ground.

Photo: Takao Suzuki

Difficulty – Is it a tough course?

Very technical uphill/downhills with larger rocks that I was uncomfortable navigating in the dark. It’s surely on the tougher side on average with the gain.

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

The volunteers were absolutely phenomenal, the aid stations were each uniquely themed, stacked with goodies, and helpful. The race is truly a non-profit, all proceeds all donated to the Easton FD — a labor of love and you can tell.

Competition – Is there a strong field?

Race has a bit more of a “local” feel but there is still strong (but not deep) field.

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

Easy 1.5 hour trip from SEA-TEC airport, I stayed in Cle Elum with no issues, booking only a few months out, after I made it off the waitlist. Since there are a number locals participating there may be a less heavy demand on hotels, etc.

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

Standard fare, each themed and incredibly helpful.

Weather and typical race conditions

Race was 60F-85F range and low humidity. Full sun in a lot of places but very bugs/mosquitos. Unseasonably dry so significant dust when in groups.

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

I only used my poles after 80 miles. There are plenty of areas where it would be beneficial earlier if you’re strong with them.

Spectators – Is this a friendly course for your friends?

There are a lot of remote areas that are inaccessible/discouraged so not easy access for viewing. The start/finish area was very welcoming, along with the turn around at Hyak.

How’s the Swag?

  • Good quality T-Shirt, Mug, Drymax Socks at packet pickup.
  • Beautiful belt buckle, high quality finisher Hoodie
  • Cheap/At Cost additional clothes & stickers available for purchase

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

4.5/5 — highly recommended if you’re looking for that accessible mountain race

Jack & Jill’s Downhill Marathon Race Report – Matt Hall

Photo: AJ PETERSON

Race: Jack & Jill’s Downhill Marathon

Runner: Matt Hall

Race Date: 07/30/2023

Location: North Bend, WA

Results: 3:11:24 https://www.athlinks.com/event/379803/results/Event/1055186/Results

Strava Activity Link: https://www.strava.com/activities/9552544434

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

Trail is beautiful, downhill, and the race shirts were really nice. Photos were great too!

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

  • Started 25 minutes late.
  • Parking instructions were bad.
  • Live runner tracking didn’t work.
  • Waited a full 24hr to post results (still haven’t sent an email with results 48 hours later)

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

2 miles through a tunnel requiring a headlamp. Tunnel was also filled with unmarked potholes full of water.

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

Put up a big 8 minute 45 second PR. Paced myself really well so I didn’t crash towards the end.

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

Road shoes were fine but it is a bit rockier than most courses; 100% compact gravel trail

Lessons you learned that will help you next time around

Next time I’d bring a cheap flashlight and ditch in the trash after the tunnel.

Aesthetics – Is it a pretty course?

Beautiful; probably the most beautiful course you’ll ever do.

Difficulty – Is it a tough course?

Easy. The entire course is about a 1.5% decline. Not so steep that it kills your legs but steep enough that you get a little momentum boost.

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

I’d give them a 6/10. Starting line was a bit chaotic with starting late and not communicating well with runners.

Competition – Is there a strong field?

Crazy. First place finished in 2:07:11.

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 had no trouble signing up 3 months before raceday. The start time was 6am which is just early enough that it’s rough to wake up in time to drive out to north bend, get on the shuttle, and get to the course without waking up at 3am.

There is only one hotel by the start line and it was sold out.

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

Standard. More porta potties than I was expecting

Weather and typical race conditions

Perfect; we really lucked out. Start line was around 58 and foggy, finish line was low 60s and sunny.

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

Bring a throwaway flashlight

Spectators – Is this a friendly course for your friends?

Only if your friends like to hike. There are only 3 or 4 possible spots to meet runners in the first 20 miles of the course and all of them require a quarter mile to mile hike from the nearest parking lot. There’s a great parking and cheering spot around mile 21 at Rattlesnake Lake otherwise the second best option is probably the intersection with the Mount Washington Trail.

How’s the Swag?

Great! Love the race shirts and they were selling previous year’s shirts for just $5.

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

4/5 stars. I’d give them 5 if the starting line was more organized.

Photo: SAM WESTOVER

Capital City Half Marathon Race Report – Coach Keith Laverty

Photo: Jen Kelly

Race: Capital City Half Marathon

Runner: Coach Keith Laverty

Race Date: 05/21/2023

Location: Olympia, WA

Results: 1st Overall, 1:13:46

Strava Activity Link: https://www.strava.com/activities/9114235125

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

  1. The fanfare and lively spectators around town, and from their driveways in some residential areas toward the end.
  2. Easy, straightforward logistics and parking
  3. The course!

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

At one water station, I seemed to grab the small water cup a little too aggressively from a volunteer teenager and I basically smashed the cup too much, spilling water everywhere! But still got enough water for what I wanted. I remember this happened during a half marathon in 2019 too, so I seem to have a problem in grabbing water cups gracefully : )

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

Overall pace management over the hilly terrain and race execution. Started fairly comfortable and smooth, then gradually floated away into the lead later in the 1st mile. Then started to work harder heading into the 2nd half including letting it fly for the final downhill mile with ~5:00-5:05 split. Hilly, road courses plays into my strengths as an experienced trail runner and my track/speed background, so I didn’t mind the hills!

Most important course specific knowledge to know about the race

Be prepared for a few good hills and not exactly the best course if you’re seeking a PR! The last mile is a consistent, steady downhill which is an absolute blast!

Aesthetics – Is it a pretty course?

Not bad! A nice mix of some city running but also more rural, countryside streets too. Toward the end, you run through some residential streets and it seemed like everyone came out to cheer (and party!) from their front yards and driveways!

Difficulty – Is it a tough course?

I’d say fairly harder than the average half-marathon course with 500′ of elevation gain. I felt that the toughest section is a constant uphill from about Mile 9.0-10.5.

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

All good here! Very well-organized, no snafus. They have a bag check fairly close to the start too, which was very convenient.

Competition – Is there a strong field?

Not particularly but you never know who could show up!

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.

All pretty simple and straightforward. You can register up until the week of the race. I stayed with a friend, so not sure on booking lodging. There were nearly 1,000 entrants for the half alone though, so you may want to secure lodging at least a few weeks in advance if you can!

Weather and typical race conditions

Mid-50’s and overcast… pretty ideal! The day before was very hot though too, so probably lucked out a bit this year!

Spectators – Is this a friendly course for your friends?

I’d say so! The half is one big loop, so perhaps opportunity to see your runner somewhere in the middle before they reach the finish; however several roads closed off too. Spectating by bike could be a good option too.

How’s the Swag?

Pretty standard swag. A gray long-sleeve with thumbholes and a medal. For winning the race, I received a plaque in a fancy box and a dinner for two at the local Anthony’s restaurant.

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

4 out of 5 stars – Well-organized, great community event!

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

Sun Mountain 20 Mile Race Report – Shannon Payne

Race: Sun Mountain 20 Mile

Runner: Shannon Payne

Race Date: 05/13/2023

Location: Winthrop, WA

Results: https://chronokeep.com/results/sun-mountain-50m#50Mile

Strava Activity Link: https://www.strava.com/activities/9065833201

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

Balsamroot! 360 views of the North Cascades! Pizza party and private beach on Patterson Lake at the finish line!

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

On an early season warm day one more aid station would have been nice.

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

Dogs can run at Sun Mt now and I got beat by one this year!

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

I dialed my effort back a notch on the first 8 mile climb and was able to give a steady effort through to the finish line.

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

Don’t go too hard on the intro climb because there are a couple more 1-2 mile climbs, one of them at mile 15.

Lessons you learned that will help you next time around

Pay attention! I got turned around and lost the trail – lucky for me another runner came up behind me and we parsed it out together.

Most important course specific knowledge to know about the race

A fair amount of exposure on the big climb, luckily you’ll hit this early in the day – unless you’re running the 50 mile!

Aesthetics – Is it a pretty course?

Gorgeous, especially in May, nothing beats balsamroot blooming in the peaks of the Methow.

Difficulty – Is it a tough course?

Well, it wasn’t easy, but I guess it’s in the eye of the beholder?

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

Rainshadow Running has trail races down. They’re a little old school in that the race length is more a suggestion of minimum distance and there may be a few trees down on the course, but it’s all in the spirit of a good time on the trails – as it should be!

Competition – Is there a strong field?

Some fast folks as always, but it’s reasonable, i.e. don’t be afraid to show up.

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 was the first year for the 20 mile and it didn’t sell out (104 registered), but I expect this distance might become as popular as the Sun Mountain 25k which requires a lottery.

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

Standard fare, fruit at the Woodpecker aid station was a welcome treat.

Weather and typical race conditions

Last year was cold and rainy, this year was sunny and 80 degrees – it’s spring in the Methow!

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

I used a handheld, but also saw a lot of folks wearing vests. Given the paucity of aid stations and the heat, I was glad I carried my own fluids.

Spectators – Is this a friendly course for your friends?

Maybe? Cheer squads can access the Woodpecker aid station and there are other places you could connect with your runner on the course if you wanted. The party at the finish was very family friendly – dogs, kids, and a lake!

How’s the Swag?

A high five from James Varner as you cross the finish line!

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

Is this a 5 star system? If so, I’ll give it 5 stars. Rainshadow Running knows how to throw a party and you can’t beat spring in the Methow.

Bloomsday 12k Race Report – Sarah Garza

Race: Bloomsday 12K

Runner: Sarah Garza

Race Date: 05/07/2023

Location: Spokane, Washington

Results: 1:05:22

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

  1. The energy of the runners – most of the participants, such as myself, are frequent flyers of this particular race, and it’s always a great way to kick off summer!
  2. The race is well orchestrated, and everything flows nicely, even with thousands of participants of all skill levels.
  3. The supportive spectators/race entertainment along the course – such a fun experience for a tough race!

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

The one thing I don’t love is the way the first part of the race is very crowded while individuals are getting their paces in check.

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

I really enjoyed running the course with my coach, Jodi O’Shea! She pushed me through the race to do way better than I would have done on my own. Since I’m still in a recovery of sorts from a muscle injury in my leg, I wasn’t even sure I’d be able to go through with the race at all! I was able to complete the run in my second-best time, so I very much exceeded my goal for the race.

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

The first mile or so can take some maneuvering skills because it is very congested in the beginning of the race. Although start times are staggered based on estimated finish times to prevent a lot of crowding, it doesn’t work out that way. I’ve tripped on people in my early days of this race, and wound up with scrapes and bruises.

Lessons you learned that will help you next time around

Don’t let yourself think the end is close when you see mile mark 7! You still have further to go than you want to imagine.

Most important course specific knowledge to know about the race

Be ready for some hills – this course is well-known to be tough, particularly Doomsday Hill between mile 5 and 6.

Aesthetics – Is it a pretty course?

Yes

Difficulty – Is it a tough course?

It’s moderately hard, yes. Hilly, although elevation changes are nothing extreme.

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

I believe this was the 47th Bloomsday – it’s well-organized and I hope it stays that way in years to come!

Competition – Is there a strong field?

Very strong – this year there were nearly 26,000 participants.

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

It’s great to get everything booked in advance as you get better prices, but last minute registrations still take place! Since the race takes place in downtown Spokane there is a lot of lodging available in walking/jogging distance to the race start. The race entry costs are a lot less than so many races out there, even small local races.

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

There are a lot of aid stations available along the course. When you sign up they provide a map of all water/medical stations along the course.

Weather and typical race conditions

Since it’s springtime in Eastern Washington State, it’s a tossup of what weather you may come across. Some years are hot and sunny, others are mild and overcast… once in a while you get a bit of rain. This year was perfect, about 64 degrees with some clouds

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

No special gear. I’ve seen people dressed as bananas and I’ve seen people without shoes on. Just depends what your race goals are I suppose.

Spectators – Is this a friendly course for your friends?

Definitely! Find a great band to park near for a fun experience.

How’s the Swag?

Minimal swag – you can purchase extra gear when you sign up for the race, and there’s a great expo when you pick up your race packet. But it’s only a cotton T-shirt at the end of the finish line.

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

5/5

Run the Green Race Report – Sean Celli

Race: Run The Green

Runner: Sean Celli

Race Date: 03/11/2023

Location: Kent, WA

Results: 1:25:24

Strava Activity Link: https://strava.app.link/ayzn6awQlyb

Reppin’ the TRR singlet and hat!

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

  • Super well organized like all Orca races, REI sponsored and even a massage 🙂
  • Good course support with timing mats at 3&10
  • Flat, fast, great scenery

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

  • GRT is still having work done so there’s a few bypasses with 6 bridges and extra underpasses. These make for a few sharp turns
  • Out and backs are not so fun, particularly when you get a little congested with 10k participants

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

100m on InterUrban Trail to get the distance, and a very abrupt turn around a cone. The support crew was 1 meter behind cone and you had to run between the cone and them. I was sure I’d knock her over!

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

I ran with a friend and we paced it perfectly. It was cool and sunny. Singlet and gloves. This course was ideal for my training and I could hear coach telling me that the stoke is on. I channeled it.

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

Be comfortable with turns, and like fast and flat. 200’ overall elevation.

Lessons you learned that will help you next time around

I did not need to carry liquids as they had support with cups which was unexpected for Orca!

Aesthetics – Is it a pretty course?

It’s gorgeous on the Green with loads of trees

Difficulty – Is it a tough course?

No, but the 200’ ups are primarily in the back half.

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

They have it down. Happy, nice, quick results on QR code and AG awards within minutes.

Competition – Is there a strong field?

This was inaugural run, so less than their will be, less than Lake Sam, but a good group of competitors nonetheless

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.

If you’re travelling, there’s places in Tukwila or Kent to stay. Easy logistics and free parking at race start, with a 3 minute walk to start line. And lots of porta potties than were brand new. Win!

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

Nuun and Clif gels. Cups and self fill. They were easy and friendly!

Weather and typical race conditions

It was ideal. 45-55, sun. I wouldn’t expect that for a Seattle March, usually drizzle and 40’s.

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

Check course support on cups. You might need to carry if you require liquids in a 1-2.

Spectators – Is this a friendly course for your friends?

For sure. Loads of places to view, bridge spots are great!

How’s the Swag?

Excellent. Shirts are unique and match great medal. AG awards for top 3 (gun time) in each AG, plus too 3 overall by gender

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

5

Deception Pass Marathon Race Report – Michael Linscott

Race: Deception Pass Marathon

Runner: Michael Linscott

Race Date: 03/11/2023

Location: Deception Pass, WA

Results: https://ultrasignup.com/results_event.aspx?did=97667

Strava Activity Link: https://www.strava.com/activities/8698364345/overview

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

  • One of the prettiest courses around.
  • Super well organized and lots of aid stations.
  • Perfect weather.

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

  • At mile 16 of the marathon the course joins up with the half marathon and suddenly the course becomes very crowded.
  • Lots of the course is small out and backs along single-track trails. This causes a lot of congestion and stopping to let other runners pass.
  • The line for a burger at the finish line was super long.

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

  • A lot of the course is part of an out and back, or repeated.
  • Crossing Deception Pass Bridge is no joke. Especially with a decent side-wind and cars passing by. Not for the faint of heart, but beautiful.

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

Good weather, chilly to start but just right once we got into the woods. The marathoners spread out pretty quickly and for the first 16 or so miles I was running by myself for most of it. The aid stations are well placed and spaced out just right so I didn’t need to carry anything besides a hand-held.

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

There are lots of short, steep climbs so be prepared. And the second half has a lot of rocky and rooty sections that are not easy.

Lessons you learned that will help you next time around

A 7am start meant getting up at 4am to drive to the start. Usually I’d stay the night close to the race at Lake Campbell. So waking up early, driving, and trying to get some calories in before the start didn’t work great and the first few miles of the race my body was super sluggish.

Most important course specific knowledge to know about the race

Don’t get frustrated with the stopping and starting along the out-and-backs during the second half of the race.

Aesthetics – Is it a pretty course?

It is one of the prettiest courses in the PNW. You start running along the coast and then up to a beautiful vista at Goose Point. Then miles 7-14 are in a nice lush forest. You cross Deception Pass Bridge, twice, which is spectacular. Then the later miles are out to small points with views of the bays and the ocean, bald eagles, kayakers and sometimes seals.

Difficulty – Is it a tough course?

There are a few short, steep climbs and the rockyness makes parts of it not super runnable but none of it is difficult.

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

Very well organized, lots of volunteers, well communicated, well marked trails, etc.

Competition – Is there a strong field?

There were a few very fast runners, but for the most part it was pretty chill as far as “competition”.

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

Nothing special, I don’t think it even sold out. Lots of lodging on the island as well as a few minutes further in Anacortes. Lots of parking at the start, you just need a Discovery Pass.

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

There was quite a bit for everyone at the aid stations. GUs, tailwind, Coke etc as well as your standard snacks.

Weather and typical race conditions

March along the coast is going to be chilly, but the fog burned off and the sun came out later in the race. I think even if it was rainy, most of the course is pretty sheltered by trees. There were a few pretty muddy spots, but nothing horrible.

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

I only carried a hand-held, the aid stations were spaced well and stocked great. The trails are rocky in spots so I’d recommend cushy shoes.

Spectators – Is this a friendly course for your friends?

It isn’t that great for spectators, there are maybe 4 or so spots to see your runner. But on the other hand, it is a great place to go explore and enjoy the park while your runner is out there. Lots of trails to hike/run, on and off the course.

How’s the Swag?

Meh, we all got a race medal that said “Marathon and Half Marathon”. I guess I’d rather pay a bit less and not get the medal or pay a touch more and get one specifically for the distance I ran. But some people don’t mind.

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

Five out of five stars. Fun trails, well run and that spectacular, coastal scenery.

Sequalitchew Trail Marathon Race Report – Derek Siebert

Race: Sequalitchew Trail Marathon

Runner: Derek Siebert

Race Date: 03/04/2023

Location: DuPont, WA

Results: 3:55 4th of 37

Strava Activity Link: https://www.strava.com/activities/8660130876

Photo: Takao Suzuki

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

Well organized and well marked course. Lots of intersections so you do have to pay attention. Really supportive runners, volunteers and race staff. It’s a lollipop course so you get to see full, half and 10k runners multiple times. Great scenery in several parts of the course and nearly all of it is very runnable. Hot soup at the end was awesome on a dreary day.

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

Smaller field meant lots of time running alone.

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

When you run on the beach, the rocks are very difficult to run on. Fortunately it’s only for a couple hundred yards. Enjoy the view while you’re down there!

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

I jumped in last minute as a training race with the goal of negative splitting. I missed this by a couple minutes, but still happy with the even effort. Wasn’t wrecked at end so that’s always a bonus.

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

The first couple miles and the tunnel miles you can run pretty freely. The uphill switchbacks are steep, but only take a couple minutes. No reason to kill yourself here. Power hike and have something to eat and get back at it.

Lessons you learned that will help you next time around

Not much I would have done differently. Make sure you wear trail shoes to have any confidence on the single track and downhill portions. It wasn’t muddy, but road shoes would have been dicey.

Most important course specific knowledge to know about the race

Course is marked with ribbons and flour with directional arrows and X’s. Pay attention. It’s well marked, but if you don’t see a flag for awhile, you went the wrong way. Look for the X’s on the ground and don’t cross over them!

Photo: Takao Suzuki

Aesthetics – Is it a pretty course?

Both on the beach, on top in the neighborhoods and through the tree tunnel were all enjoyable to run. A few neighborhood crossings that aren’t monitored, but no traffic to deal with.

Difficulty – Is it a tough course?

If you’re trained for a road marathon, it can be a tough course. If you’ve done some trail prep, then it’s not technical or steep with only 2000′ in the full marathon.

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

Organized by Run Super on the old DuPont Marathon route. First time they’ve been the race organizer for this course and it was very well organized, as usual. One aid station on course and one at start/finish line so much more of an ultra type spacing vs. a road marathon. Great photos for free, good food/drink, nice medal and t-shirt included.

Competition – Is there a strong field?

A lot more people registered for the half, but with only 37 for the full it was pretty spread out. Most of the racing was done in the first half as people settled into their paces.

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

Very easy to get into. Just register. Local race and plenty of free parking. Can get out of your vehicle 10 minutes before race.

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

Pretty standard fare, but nice to have warm soup at the end!

Weather and typical race conditions

At race start it was 35 degrees with a rain/snow mix. Precipitation stopped after about an hour. Plan for a long, wet day.

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

Trail shoes and dress to stay warm.

Spectators – Is this a friendly course for your friends?

The full is 2 loops so there is some opportunity. But I don’t think I saw a single spectator on course or at end. You’ll be sharing trails with walkers, runners etc.

How’s the Swag?

Standard T-Shirt and nice medal.

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

4/5 stars. It’s a great way to not have to run alone for a long run. I think the half would be fun to race.

Lake Sammamish Half Marathon Race Report – Matt Hall

Race: Lake Sammamish Half

Runner: Matt Hall

Race Date: 03/04/2023

Location: Redmond, WA

Results: https://runsignup.com/Race/Results/87210

Strava Activity Link: https://www.strava.com/activities/8660451360

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

  • Great Trail
  • Great Communication
  • Great Race Swag/Free Photos

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

First mile is narrow trail; got stuck behind slower people.

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

Part of route was under construction and detoured onto road (won’t be the case next year). In the last 2 miles there was a very sharp left hand turn through a puddle and mud.

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

Maintained target pace for full first half of race.
Was well rested/hydrated/fueled.

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

Start at the front of the pack if you plan on finishing sub 1:30.

Lessons you learned that will help you next time around

Start a bit faster; I was running with a group for the first 4-5 miles but then they slowed down and I ended up in a big gap between runners

Most important course specific knowledge to know about the race

First mile is crowded but the rest of the course is very wide and open.

Aesthetics – Is it a pretty course?

Very Pretty. Most of it is an old rail corridor and winding through parks

Difficulty – Is it a tough course?

Normally no, but the trail construction detour added a stupid big hill at mile 8.

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

Very well run. Orca puts on a good race.

Competition – Is there a strong field?

Very Competitive; Multiple people finished sub 1:10. Too competitive for my taste 😆

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

Race sold out so make sure you register at least a month in advance.

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

Aid Stations are cupless; basically useless. They had a few goos and snacks but I stuck with my hand waterbottle

Weather and typical race conditions

Weather was way worse than normal; 35 and raining 😭

Spectators – Is this a friendly course for your friends?

Lots of good spectating spots along the course but it is a point to point so you have to drive.

How’s the Swag?

Swag is great. Super comfortable t-shirts. Nice handcrafted medals.

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

9/10. Definitely plan on doing every year. If they can figure out the first mile clog with some heats or something I’d give it a 10/10..

Richland Run Fest Half Marathon Race Report – Sarah Garza

Race: Richland Run Fest Half Marathon

Runner: Sarah Garza

Race Date: 02/25/2023

Location: Richland, Washington

Results: 1:56:10

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

No cars to worry about on the race path.

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

Too many out-and-backs (3 of them). Additionally, Richland has a lot of walking/bike paths that they could have chosen to keep the racecourse on, but I really didn’t like that they kept the course along the roads instead of the paths along the river. My suspicion is they wanted to add hills to the race, so they did what they did for that reason. But it didn’t make for great scenery.

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

Although I didn’t do as well as I had hoped, I still did a PR for my half marathon time.

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

Mile 8 was brutal. It got me! Keep your head in the race the whole time!

Lessons you learned that will help you next time around

Fuel and hydrate better for the cold weather.

Most important course specific knowledge to know about the race

All of mile 8 is uphill.

Aesthetics – Is it a pretty course?

Could have been better.

Difficulty – Is it a tough course?

The course itself is not overly difficult, however there are head games involved because it is a low-grade hilly course with 3 parts with out and backs on some of the steeper parts of the course. Plus, it was 19 degrees out!

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

Seemed pretty organized aside from the start of the race where they just counted down and shouted “GO!”

Competition – Is there a strong field?

Moderately competitive, but I’d say there were a number of strong runners in the bunch!

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 more the merrier!

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

Water, Gatorade, and gels.

Weather and typical race conditions

  • 19 Degrees F; no wind or snow though.
  • We had a cold snap this year, so normally I think it’s around 35-40 degrees out in Richland in February.

Spectators – Is this a friendly course for your friends?

My friends didn’t want to be in the cold!

How’s the Swag?

It’s OK – a medal and a long-sleeved hooded shirt for the 13.1 mile.

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

4/10. In the future I might do the 5k – unless they re-route the course along the Columbia River then I’ll reconsider!

Frost Eagle Trail Run 5 Mile Race Report – Brandon Tower

Race: Frost Eagle Trail Run – 5 Miles

Runner: Brandon Tower

Race Date: 01/21/2023

Location: Soaring Eagle Regional Park, Sammamish, WA

Results: 33:15 – 3rd Place

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

  • For a trail course, its a good mix of flats and rollers. Nothing so steep that you had to walk, but it had enough variety to keep it interesting and true to trail racing. It was very technical (roots and rocks) but I think that made the course more fun, not less
  • Very well marked course. Even though it’s got a lot of twists and turns, following the course was really easy (although I almost made a wrong turn at the very end before I was saved by some kind spectators!)
  • Easy logistics. Not much more than driving to the park, grabbing a bib, and running. The porter-potty to runner ratio was also great

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

Limited parking. For those running the 5 mile race (which starts later) the only parking is along the road. I was one of the first there for the 5 mile race, and I was about a quarter mile away from the start line. Many others looked like they were parked more than half a mile away from the start. Not a huge deal, but if you need things pre-race that you want locked in your car before the race starts, your trip to the car could be something you have to build into the warm up

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

The podium prize is a coffee mug

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

The technical nature of the course creates a different athletic challenge than you’d get running a classic road race. I think this made it a lot of fun! While there were a number of tripping hazards, if you enjoy trail running, I think this is a great course

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

There’s a lot of tight singletrack. If you need to pass another runner, it might require some tactical maneuvering to do so safely and efficiently.

If the course is dry, the ground pretty well packed. I saw at least one runner using the Nike Vaporflys, and they didn’t seem to have any issues with traction. I used a heavy tread shoe myself though

Lessons you learned that will help you next time around

Should have paced myself better. I tried to hang with the eventual winner for too long, and I paid for it in the back-half of the race.

Most important course specific knowledge to know about the race

Keep an eye out for roots and rocks.

Also, the tree cover definitely messes with the GPS watch. The Strava posts I saw all had different distances for the 5 mile course, so the distance/pace monitor isn’t going to be reliable. This became tricky at the end. I had to make a turn towards the end, where one direction went to the finish, and the other took you back out. I thought I still had another quarter-mile to go, so I almost took the wrong direction. Fortunately, some spectators got me going the right way!

Aesthetics – Is it a pretty course?

Classic forest/wood trail run. The trail is well-kept and scenic

Difficulty – Is it a tough course?

Not especially. The course has some short rollers, but it feels mostly flat by trail standards.

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

This group knew what they were doing. Course was well marked, things ran on time, and the experience was smooth.

Competition – Is there a strong field?

It’s a smaller race, probably only 200-300 for both the 5 mile and half marathon. There were some strong runners out there, but its not as deep as other marquee events.

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.

About as easy as it gets. Sign up online, show up on race day, and run. If you’re local, this is a simple one.

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

Aid stations were available out on the course. The course is a figure 8, done twice for the half marathon. The aid station is at the 8’s intersection, so you have plenty of opportunities to get aid if you’re looking for it.

Weather and typical race conditions

It’s a late January race, so it’s colder. I missed any rain, but if it had been wet, the course would have been a lot slower.

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

Nothing special. There’s a tent where you can keep a bag of dry clothes for when the race is done.

Spectators – Is this a friendly course for your friends?

There’s a few places you could post up near the beginning/end of the course.

How’s the Swag?

T-shirts are an additional cost.

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

Pretty close to 5 out of 5. Not many areas they could improve on. Race is a lot of fun and very well organized.

Seattle Ghost Marathon HM Race Report – Brandon Tower

Race: Seattle Ghost (Half Marathon Distance)

Runner: Brandon Tower

Race Date: 11/26/2022

Location: Seward Park, Seattle

Results: 1st Place

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

  1. Beautiful course run almost entirely along Lake Washington
  2. Smaller race without any of the logistical challenges that come from larger events
  3. Pancake flat throughout

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

The course is run mostly on sidewalks without restricting any access to the general public. This made for narrow running lanes at points. Also, a stretch of the sidewalk is very uneven, with large cracks/roots making it difficult to get sure footing. It doesn’t rise to the level of being hazardous, but it slows you down slightly.

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

The prize for the winners was a stuffed Husky dog with a bib around it’s neck.

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

The course views are incredible throughout. Very scenic and enjoyable place to run.

Competition – Is there a strong field?

It’s a smaller and less competitive field. The winning times for these races would not be good enough to podium larger events, the Seattle Marathon that took place the same day.

Wild Moose Chase 10k Race Report – Coach Jodi O’Shea

Race: Wild Moose Chase 10k Trail Run

Runner: Coach Jodi O’Shea

Race Date: 10/16/2022

Location: Nine Mile Falls, Spokane, Washington

Results: 1st Age group 1:00:56 (tried to get under one hour but a bit too cautious on the descents!)

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

I really liked the local feel of this race. It was just the right mix of fun and professionalism. Funds from the race benefited Eastern Washington University physical therapy students. The race was located in Riverside State Park and was beautiful, weather was perfect .

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

They should start the runners in 2-3 waves. One for faster runners and the other for slower runners, then walkers. Since the course starts mostly single track this was difficult as many slower runners were at the front and difficult to pass. Also some people walking the hills did not move over to the right so course etiquitte would be a good reminder at the start. (Walkers on left, Runners on right.) I did not worry too much about this since I wasn’t really worried about running for a fast time.

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

The athlete briefing at the start was memorable. They let us know there was active military exercises on the course but not to worry about hearing “machine gun” fire as they would be blanks. Also apparently there was a coyote den on the far side of the course and they let us know to try to veer away from that! When we got to that part, I surely decided to run faster.

Running into Lindsey was a highlight!

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

One of my athletes, Lindsey Duhamel was running the 25 K. The highlight of my race was running into her where the 25 K / 10 K course merged . What were the chances of that kind of timing? I checked on how she was doing and she had cold fingers/ hands and I happened to have gloves which I had just removed so I was able to give them to her. I laughed about that all the way to the finish.

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

Start in the front if you are a faster runner, If you are slower or walking start in the back. I consider myself mid-pack but got stuck for the first mile behind slower runners/ walkers.

Lessons you learned that will help you next time around

Gloves were nice to have at the start of the race. Temp was 48 degrees.

Most important course specific knowledge to know about the race

One loop for the 10 K, 2 larger loops for the 25 K.

Aesthetics – Is it a pretty course?

Yes

Difficulty – Is it a tough course?

I would classify this as “moderate,” not difficult but not easy due to some elevation and loose rock footing. Some sections are slightly technical.

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

This was done well. Each year a different PT class takes over the race so it was run well.

Competition – Is there a strong field?

I was 1st in my age group (female 50-59). There were 23 women in my age group so I am not sure how to gauge. I wouldn’t have otherwise considered my run very competitive so I was surprised by my results.

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.

Signed up online. No issues. Stayed at Centennial hotel. I booked a couple weeks in advance but on the night before the race most hotels were booked out due to other events in the area.

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

Water at 3 miles.

Weather and typical race conditions

Cool, crisp 48 degrees at start , warmed up as the day went on to about 70 degrees.

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

Shoes with good traction. Typical trail shoes work well. Some of the footing was pretty rocky.

Spectators – Is this a friendly course for your friends?

Start/ finish easy to spectate.

How’s the Swag?

Shirt, wood medal. The Age group winner’s medal is really nice.

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

I would give this 4/5 stars.

Jodi O’Shea is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

The Spokane Marathon 10k Race Report – Sarah Garza

Race: The Spokane Marathon 10k

Runner: Sarah Garza

Race Date: 10/09/2022

Location: Spokane Washington

Results: 54:21

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

  1. The weather was perfect!
  2. There was the right amount of ups and downs in the terrain.
  3. Not too crowded!

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

I didn’t love that the end was uphill.

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

My highlight was that I beat my personal goal, and even got 4th in my age group!

Most important course specific knowledge to know about the race

The crux of the course is between the 4th and 5th mile along the Centennial Trail.

Aesthetics – Is it a pretty course?

It’s a pretty course in the city, and runs along the centennial trail and through some residential areas.

Difficulty – Is it a tough course?

Moderately difficult – it’s mainly paved, but hilly. Some trail and some cobblestone road as well.

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

It’s a well oiled machine.

Competition – Is there a strong field?

About 200 runners in the 10k option. 400 for the half marathon, and 150 for the full marathon. Runners of all ages!

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 I think it’s a pretty open race for all!

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

Water and Gatorade offered every 2 miles.

Weather and typical race conditions

Early October in the Inland Northwest…cool in the early morning and warm by the early afternoon.

Spectators – Is this a friendly course for your friends?

Yes!

How’s the Swag?

Nothing too extreme, a medal and a tech shirt.

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

I give it 5 stars and would definitely run it again!

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