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“This is Your Day” Screening and 5 Questions with Rob Krar

The Western States Endurance Race is loosely known as the ‘Boston Marathon for Ultras,’ as it has a tough qualifying system, AND lottery, that competitors must get though to compete in the grueling 100.2 mile event. At the 2015 race, filmmaker Myles Smythe followed 2014 Champion Rob Krar, as well as UltraRunning Magazine publisher-Karl Hoagland and Nike Trail Elite’s Caroline Boller, as they trained, and then raced one of the most difficult events in the world. The end result is a beautiful film that is scored by Granddaddy’s Jason Lytle (and Aaron Espinoza); an accomplished trail runner himself.

On Thursday, October 22nd, there will be a screening of “This Is Your Day” at Runologie. The usual group run will take place at 6pm (with Myrtl and Planks at 5:45), with the screening inside the store at 7pm. The event is free of charge, but space is limited, so please reserve your ticket here (and RSVP on the Facebook event page).

The event is presented by Sir Walter Running, Runologie, The North Face, State of Beer, and Trophy Brewing. Trophy will be providing free pizza at the event as well! So feel free to bring a camping chair or crazy creek, and grab a beverage next door at State of Beer, and enjoy the show!

Most importantly – one of the film’s stars, Rob Krar, was nice enough to answer some questions about ultra running, the mile, his gear set up, and beer, right below here. See you next Thursday!

5 Questions with Rob Krar

1. Sir Walter Running: Winning Western States in 2014 was a great achievement. After doing so, how did your prep change from 2014 to 2015?

Rob Krar: I knew I had to up my game heading into Western States this year and the magic goal was to stand on the starting line that little bit fitter but still healthy and ready to roll. It’s a fine balance and I was thankful to accomplish my goals heading into race day. The structure of my training was very similar to 2014 but with a small bump in intensity and an even greater focus on rest and recovery.

2. Sir Walter Running: You were a miler/middle distance runner in college. What did you take from that kind of training that translates to your ultra training

Rob Krar: My university middle distance days are several running lives in the past at this point. I suppose I have the wheels to move pretty quickly but really stay away from that speed in training – the risk for injury rises exponentially the shorter the interval becomes. To be honest, the less I carry from those days the better off I am!

3. Sir Walter Running: In the film, your gear set up is quite meticulous. If you are just going out for a 20 mile-ish solo run, what is your self-supporting set up?

Rob Krar: My overarching philosophy in life, training, and racing is to keep things as simple as possible. I’m a big planner and planning helps me keep things simple – very evident from my gear setup and crewing strategy in the film. The same goes for that 20-mile training run – super simple, maybe a handheld, always a couple gels tucked into my pockets. For the most part, you wouldn’t guess I was heading out for a 20-miler.

4. Sir Walter Running: You have a wide array of sponsors, including Wanderlust Brewing in Flagstaff. How did that come about? How do they ‘support’ you?

Rob Krar: I love finishing a big day off with a cold brew and reaching out to Wanderlust was a no brainer for me. The owner and brewmaster is an athlete himself and very involved in the Flagstaff community. It’s been fun introducing friends and strangers alike to their flavors and my bottomless tab sort of makes me feel like I’m living the dream! I have a similar arrangement with Flag Buzz Coffeehouse as well and it’s always great bookending my days with two of my favorite spots in town.

5. Sir Walter Running: With an impressive resume so far, what are a few of your goals moving forward in ultra racing?

Rob Krar: I’ve had three amazing years at Western States and the race changed the course of my life. It’s given me so much and I don’t want to push my luck. I will undoubtedly return to States in the future, but it won’t be in 2016. I feel I have a few years left of improving and want to challenge myself with other races around the world.

I really enjoyed putting on my first ultra running camp over the summer and look forward to sharing my experience and our incredible trails in and around Flagstaff much more.

I also feel I’ve been given a platform and an opportunity to give back to a sport that’s given me so much. Mental health and conservatorship and stewardship of our lands are areas I want to focus on and hopefully make meaningful change towards in the years ahead.

If you enjoy 5 Questions, check out the archive of previous interviews over at Writing About Running

Press Release: Presson and Cozzarelli take State Titles at inaugural Oak City Mile

Isaac Presson and Andi Cozzarelli take State Titles at inaugural Oak City Mile

September 15, 2015 – Raleigh, NC – It was a beautiful afternoon for the inaugural Oak City Mile on Sunday, September 13th in Downtown Raleigh. Temperatures in the low 70’s, low humidity, and a slight breeze highlighted the new course that started on Hillsborough Street, near the end of Glenwood Avenue, and ran around the traffic circle at Morgan Street and back. The event carries on Downtown Raleigh’s longtime road mile tradition, and saw runners with local ties take the North Carolina USATF State Titles. The event was also a ‘Bring Back the Mile’ featured event.

In the Men’s Race, 2014 University of North Carolina gradate, Isaac Presson, took the State Championship in 4:25, with Raleigh’s Sandy Roberts (4:35) and Ben Rachunok (4:38) finishing closely behind. In the Masters division, Raleigh’s Colin Jones (4:47) held of Apex’s Paul Jones (4:55) for the 40+ State Title.

In the Women’s Race, Apex High and North Carolina State graduate, Andie Cozzarelli, took the win in 4:58. She was followed by former Boston University All American, Marisa Ryan (5:07), and recent Duke graduate, Abby Farley (5:09). In the Masters division, Winston-Salem took the top spots with Robyn Holland (5:35) finishing just ahead of Betsy Armentrout (5:44) for the State Title.

The Oak City Mile is managed by Precision Race. The Jim “Catfish” Hunter Chapter of the ALS Association is the designated charity for the event. Gold Sponsors for the event were Runologie, who provided awards, and Raleigh-based investment advisory firm, CAPTRUST. Bronze sponsors for the event were State of Beer, who hosted the post-race party, and Bay Six, who provided unique ‘Race Singlets,’ in contrast to the standard race t-shirt. Sir Walter Running provided publicity and elite athlete management for the first year race.

NC USATF State Championship Results:

Top Males Overall
1. Isaac Presson – Asheville – 4:25 ($350)
2. Sandy Roberts – Raleigh – 4:33 ($250)
3. Ben Rachunok – Raleigh – 4:38 ($200)

Top Male Masters
1. Colin Jones – Raleigh – 4:47  ($200)
2. Paul Jones – Apex – 4:55 ($150)

Top Female Overall
1. Andie Cozzarelli – Raleigh – 4:58 ($350)
2. Marisa Ryan – Durham – 5:07 ($250)
3. Abby Farley – Durham – 5:09 ($200)

Top Female Masters
1. Robyn Holland – Winston-Salem – 5:35 ($200)
2. Betsy Armentrout – Winston-Salem – 5:44 ($150)

Full Results are available here via Precision Race

For more information, contact Pat Price at and 919.260.8013

2015 Oak City Mile – Meet the Elites

If you hadn’t heard, “The Oak City Mile is continuing Downtown Raleigh’s Road Mile tradition.” The inaugural event will be held this Sunday, September 13th at 2pm. It will once again be held on Hillsborough Street. This time, you’ll run the other direction. Want to see the course? Take a look here, or join us tonight at 6pm at Runologie at 401 Hillsborough Street at 6pm for a ‘Course Preview Run,’ where we’ll hit the course, then run the ‘Hopscotch Loop’ Downtown, before returning back (with the option of doing another ‘Oak City Mile’ loop or two. Special race discounts will be available too! Sign up at

Also, we’ll have some of the best runners in the state competing for the North Carolina USATF State Championship Sunday. Below are some of the athletes competing in the Open and Masters division. Would you like to compete yourself? Make sure your USATF membership is up to date (feel free to select Sir Walter Running as your club). Want complimentary entry? Send us an email with recent proof of a sub 4:25 mile for Men and sub 5:15 for Women before Saturday!

2015 Oak City Mile Elite Field

Isaac Presson – Asheville – Men’s Race
Isaac is a 3:58 miler and long time standout in the state of North Carolina. As a prep, he was a State Champion at Asheville High, and then an ACC Indoor Mile Champion at the University of North Carolina at Chapel Hill.

Sandy Roberts – Raleigh – Men’s Race
Sandy holds the state road mile record of 3:51 at the Raleigh Downhill Mile, and was a State Champion at Broughton High. He was an All American at Georgetown, before finishing his college career at NC State, where he ran the NCAA finals in the 5000 meters.

Andie Cozzarelli – Raleigh – Women’s Race
Andie has long ties to the area as a former State Champion at Apex High, then as an All American at NC State. She recently ran a 1:13 half marathon and qualified for the 2016 Olympic Marathon Trials that will be held the February in Los Angeles.

Abby Farley – Durham – Women’s Race
Abby is a recent graduate of Duke University, where she had personal bests of 2:06 in the 800, 54 in the 400, and 4:39 in the 1500. She is currently training in Durham with hopes of competing in the 2016 US Track and Field Olympic Trials.

Deanna Foshee – Cary – Women’s Race
Deanna is a longtime staple in the Triangle; starting at Cary High, where she was a four-time State Champion and All American in the 4×800. She ran collegiately at NC State, where she had personal bests of 2:13 in the 800 meters and 4:35 in the 1500 meters.

Ericka Charles – Durham – Women’s Race
Ericka is a long time staple in the Triangle running community. As a prep, she was a State Champion at Durham School of Arts. She then competed collegiately at East Carolina University. She now competes for Speed Factory Athletics, and ran a personal best mile of 5:00 at the Sir Walter Miler.

Robyn Holland – Winston-Salem – Women’s Race
Robyn is the co-owner and manager of Crazy Running, a running program for athletes ages 8–14. She was a national runner up in the 1500 at USATF Masters Nationals in 2014 (5:01) and also ran a lifetime 5K PR of 17:51 at age 43.

Molly Nunn – Winston-Salem – Women’s Race
Molly generally opts for longer races, but still holds a personal best of 4:59 in the mile; and is a multiple time champion of ‘The Ultimate Runner,’ an annual event that includes running the running of a 100, 400, 800, mile and 5k; all within a few hours.

Marisa Ryan – Durham – Women’s Race
Marisa was an All American at Boston University and is a veteran of the Mag Mile, where she ran 5:02 in 2013. She holds a personal best time of 4:45.

Oak City Mile – Course Preview

Sunday, September 13th will mark the inaugural Oak City Mile. The event continues Downtown Raleigh’s Road Mile tradition. It is a new course, so below are some key check points that you’ll want to know as you prepare your race plan! This Thursday, September 10th at 6pm, there will be a course preview run from Runologie at 401 B Hillsborough Street. There will be a special discount code available that day, so make sure you come out! They’ll also host advanced check in and registration on Saturday from 3-5pm.

For more information, check out our press release: “The Oak City Mile continues Downtown Raleigh’s Road Mile tradition.” And don’t forget to sign up at


Course preview run will be Thursday, September 10 at Runologie, with packet pickup on Saturday


The drain marks the start/finish of the Oak City Mile


100 meters from the finish (and the start), by the Stop Hunger Now building


200 meters to go (and from the start) – by Allen’s Automotive


300 meters in/300 meters out (St. Mary’s intersection)


The hash by the mini is 400 meters from the start/finish (near NC SECU)


Mayo marks 600 meters to go (and from the start)


‘One Way’ marks halfway (Morgan Street Roundabout)


The post-race party will be at State of Beer. Grab a picnic table out front early!

Follow the Oak City Mile on Social Media: Twitter | Instagram | Facebook

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