How Courtney Dauwalter Embraces Race Challenges

Ultra running is just as much mental as it is physical. Some even say that you're not a true ultra runner until you have a DNF (did not finish) on your resume. Those three words sting even though there are many reasons that one might be forced to drop from a race, such as injury, missing a cutoff, or mental fatigue. However, a DNF is not a failure. Take Courtney's advice and, “don’t define yourself by a DNF. It is just a stepping stone along the way.” 

Elite ultra runner and Team Injinji Athlete Courtney Dauwalter has had her share of races gone awry. Her first 100 mile race was in 2012 at the Run Rabbit Run race in Steamboat Springs, Colorado. New to ultra running, Courtney had only run a 50k and 50 mile race prior, but wanted to challenge herself.

By mile 40 her legs began to throb in pain and negative thoughts filled her head. At mile 60 she chose to drop out of the race to due extreme mental fatigue. Unfortunately, Courtney dropped out at a very remote location so she was forced to wait for hours until she could get a ride back to the start line. While she waited, Courtney watched runners come and go. They were hurting and tired but pushing through to make it to the finish line.

She witnessed perseverance and grit firsthand and later questioned why she gave up so easily. The next day she started looking for her next 100 mile race.

One of the many challenges that runners experience during ultras, are GI issues which can be so severe that runners cannot continue racing. Courtney’s advice is to remember, "It's not a reason to stop a race, but you do need to adjust. Slow down your pace. Go through all the options to see what food can stay in your body. You need fuel.”

In 2018 during the Tahoe 200 Endurance Run, Courtney was unable to keep anything down the for the entire first day. Her crew helped her try options at every aid station in hopes her body would accept the fuel. 

Courtney had to back off her pace, force her body to settle down, and exercise patience. Eventually, pancakes did the trick.

A strong crew is essential for overcoming race challenges but it takes patience and honesty from both the runner and the crew. Courtney's husband Kevin, her chief crewer, knows when to give her tough love or tell a joke to lighten the mood. 

When going into a race, Courtney already knows there will be low points and a visit to the Pain Cave. Her main goal is to give it everything she's got and leave it all out there on the course. She trusts her training, leaves doubt behind, and strives to be the best in each moment. “When it gets hard," she says, "you need to stay positive and know that it is going to get better.”

In 2022, Courtney raced in the Barkley Marathons, known as one of the most challenging ultras due to its terrain, altitude, weather, navigation, and unique obstacles such as finding books along the course, and tearing out the pages to match your bib number. This was not Courtney’s first Barkley, so she mentally trained for it by visualizing the course prior to the start.

After Race Director Laz Lake famously blew the conch and lit a cigarette, Courtney's first loop went smoothly with clear skies and good visibility. Navigation was a breeze and Courtney returned with all the necessary pages of the books to continue.

However, the temperature dropped dramatically overnight with thick rain and fog, causing low visibility and on loop 2 Courtney’s body took a beating in the cold and rain. Navigation got tricky in the poor conditions and after wandering on a muddy hill side for hours in the freezing rain, Courtney returned to camp without the required pages and she was forced to drop out of the race. 

While Courtney had a great start in the Barkley race, part of ultra running is accepting all the factors outside of your control and doing your best anyway.  

In the end, if a race doesn't go as planned, Courtney gives herself two days to feel bummed. When those two days are up, she moves on to the next thing making sure to learn from her experiences.

During the Hardrock 100 in 2021, Courtney battled severe stomach issues all day, didn't take the time to problem solve, and ended up dropping at mile 62. Just like any other ultra runner, she was disappointed, yet followed her two day rule and moved on.

After her DNF at the Hardrock 100, just one month later, Courtney won UTMB (Ultra-Trail du Mont-Blanc) and the Barkley Marathon taught her that she needs more practice navigating poor conditions.

Now she's focusing her energy on another shot at the Hardrock 100 alongside two other Team Injinji Athletes Jeff Browning (@gobroncobilly) and Angela Shartel (@angelashartel). Good luck to all the runners in Silverton and prepare to take on the pain cave!