2019 Rob Krar Ultra Camp All-Comers

Meet the Team

Rob Krar, Camp Director

After a devastating knee injury in 2017, Rob underwent surgery and extensive rehabilitation that lasted through the spring of 2018. Not sure if he’d ever run again, Rob entered the Leadville Trail 100 Run that August, won by more than hour, and ran the second fastest time ever in the 36 year history of the race . The week prior, he raced his mountain bike in the Leadville Trail 100 MTB and finished a respectable 14th place. Rob has succeeded in other sports. There was the badminton—yes, badminton—and water polo, followed by a more successful bid at triathlon in high school (he twice represented Canada at the World Championships). More recently, he skied for Canada at the Ski Mountaineering World Championships in Italy in 2017 and raced with TNF teammate Mike Foote at the iconic Pierra Menta ski mountaineering race in France the same winter.

Rob grew up in Hamilton, Ontario, canoeing and cross-country skiing with his family, and gaining an appreciation for nature, conservation, and land protection from an early age. He went on to run cross-country and middle distance at Butler University, but figured that was the end of his running career. Rob spent 13 years as a pharmacist, 12 of them working the graveyard shift. Unhappy and overworked, he moved to Flagstaff in 2006, planning to study for his Canadian board exams and move back to his homeland, but the high desert mountain community convinced Rob to stay, and to get back into running.

The Transrockies Run in 2009 proved to be transformative—Rob met his future wife, Christina, but was also diagnosed with Haglund’s deformity on both of his heels, requiring surgery and two years away from running. In a sport where comebacks are rare, Rob returned to win the 2012 Moab 33K and followed it up with other victories. Rob tried his first 50 miler, the Leona Divide 50, in 2013, then set records for both double and single crossings of the Grand Canyon. When he placed second in his debut at the 100-mile distance at the Western States Endurance Run in 2013 and was named Ultra Runner of the Year, he unofficially launched his ultra running career. The following year, he won three 100-mile races in the span of 11 weeks—Western States, Leadville, and Run Rabbit Run.

Beyond competition, the 42-year-old speaks out on mental health by sharing his experiences in dealing with depression, hoping to raise awareness and reduce stigma, especially among the endurance community. He uses his success in the sport of ultra running as a platform for activism, advocating for the protection of public lands, and shares his expertise through mentoring, coaching, and hosting running camps from his home in Flagstaff.

Accomplishments:

• Two-time winner Leadville 100M, 2014 & 2018
• Two-time winner Western States Endurance Run, 2014 & 2015
• Twice voted Ultra Runner of the Year, Ultrarunning Magazine, 2013 & 2014
• Three-time winner TransRockies Run
• 1st, Run Rabbit Run 100 Mile, 2014
• “50 Most Influential People in Running”, Runner’s World Magazine
• Ultra Runner of the Year, Trail Runner Magazine, 2015 & 2016

Christina Bauer, Camp Director

Christina is a self described adventure runner and desert maven. Her most loved adventures are long days solo or with friends in the high country or the depths of the Grand Canyon. She first fell in love with running as an angsty teen and this love affair has continued for over 20 years. Finding trail running when she settled into a desk job after almost a decade of working in experiential education; she discovered a whole new world on the trails of the Wasatch Mountains in Utah. She has gone on to complete a number of mountain, trail, and ultra races including Speedgoat 50K, Squaw Peak 50M, San Juan Solstice, Wasatch, Ultra-Trail Mt. Fuji and Run Rabbit Run 100-mile races in her quest for a Hardrock 100 entry. Christina’s second great love is cooking and through the years she has found more and more joy in creating meals for friends and family.  She started experimenting after moving out of the house, and spent much of her twenties creating good food with good people, honing her ability to serve great food anywhere. She has cooked together in kitchens, on campfires and everywhere in-between, and looks forward to sharing her passions at camp.

Rob Hall, Lead Guide

Rob Hall is one of the most experienced runners in Flagstaff and has been a staple of our camps since the beginning. I could go on and on but suffice it to say Rob has a wealth of running and life experience to share. Simply, we’re honored to call him a friend and so happy he is willing to share his smile and knowledge with all of you. Rob has lived in Flagstaff for decades and roamed the trails not only on foot but also on horseback, and is truly an expert in our local trails and lore. 

Sam Woodside, Logistics

In 2014 Sam left her job at Yosemite National Park to follow her dreams of living on the road, volunteering, participating, and completely immersing herself in trail running. Sam didn’t make it too far before she found herself sitting at the finish line of the Western States 100 in 2014, 2015, and 2016. After seeing dozens of impressive finishing performances from Flagstaff runners, her astonishment and curiosity would take her to visit the high desert of Northern Arizona. Sam found herself falling head-over-heals for the warm hearts of the community, the thin air on the peaks, and the great depths of the canyons. Landing in Flagstaff has been the ultimate treat and becoming involved with the RKUC is the cherry on top!

TENTATIVE ITINERARY

FRIDAY, JUNE 21ST

8am – Meet in conference room in Moonshot at NACET (2225 N. Nacet Dr.), Building B.

• Light breakfast featuring Picky Bars Performance Oats and Granola.
• Kickoff presentation – what to expect, introduction to guides, Q&A.

9am – Depart for morning run.

• 9 mile main loop with options to run shorter or further. Gradual climbing over moderately technical trail and forest road followed by buttery smooth singletrack descending.
• This run highlights a few of our favorite backyard trails through ponderosa pine forest flanking the south of the beautiful San Francisco Peaks.
• Snack and recovery table at end of run.

~12pm – 1:30pm – Lunch on your own, see suggestions listed in “Best of Flagstaff” registration email.

• NACET conference room reopens at 12:30pm.

1:30pm – Afternoon session begins back in NACET conference room.

• 1:30pm – 2:30pm: “Strengthening the Mental Muscle: Strategies for Distance Running” with Shannon Thompson, Masters in Applied Positive Psychology (MAPP) and Bachelors of Arts in Psychology.
• 2:45pm – 3:45pm: “The Intersection of Running, Racing & Life” with Mike Smith, Olympic Marathon Trials qualifier, 4-time TransRockies Run Champion and head coach of 3-time NCAA Division 1 cross-country champion Northern Arizona University.
• 4pm – 5pm: “Chasing Dreams” panel with Flagstaff local business owners.
  • Caleb Schiff – Pizzicletta
  • Ross Taylor – FBomb
  • Nathan Friedman – Wanderlust Brewery

6:30pm – Dinner begins at Rob’s house.

Suggested post dinner activity – Visit the world famous Lowell Observatory and peer through telescopes at planets and stars.

SATURDAY, JUNE 22ND

8am – Meet at Arizona Nordic Village (16848 US-180, Flagstaff, AZ 86001).

• Allow approximately 25-minute driving time from downtown Flagstaff.
• This run features a wide range of wide and singletrack trails of varying technicality and elevation nested amongst beautiful mixed aspen and ponderosa forest.
• Snack and recovery table at end of run.

12pm – Lunch begins on-site.

1pm – Afternoon sessions begin on-site.

• 1-2pm: “Lessons learned over 3 decades and 230 ultras” with ultra running duo Ian & Emily Torrence.
• 2:15pm – 3:15pm: Tips, tricks & tools to maximize your potential” by Rob Krar.

6pm – Evening and dinner on your own, however, reserved seating at Dark Sky Brewing featuring Pizzicletta.

Suggested post dinner activities:

• Lively: Live music at the Monte Vista Cocktail Lounge
• Quiet: Drinks and conversation at FLG Terroir Wine & Bistro

SUNDAY JUNE 23RD

8am – Meet at Hank’s Trading Post (31926 US-89, Flagstaff, AZ 86004).

• Allow 1 hour driving time from downtown Flagstaff.
• This run will seem like another world than our two previous runs, exploring the vast and desolate San Francisco Volcanic Field with a hike to the rim of SP Crater.
• Lunch on-site following run.

4:30pm – Meet at Paragon Athletics for evening activities.

5pm – Rob’s presentation: “From the Beginning”.

6pm – 7pm –Dinner and beer at Wanderlust Brewery.

7:15pm – Start of exclusive private screening of the 7th edition of the Ledlenser Trails In Motion Film Tour, an annual international film showcase for the community, by the community, bringing a collection of the finest trail and ultra running films to passionate audiences around the world.

Paragon Athletics

I’ve worked closely with Paragon Athletics over the past few years and can confidently say their dedication to health and wellness has allowed me to return to training and racing after a difficult injury curtailed my season in 2015. I’d encourage campers to take advantage of your trip to Flagstaff and extend your stay a day or two to schedule a one-on-one prehab and gait analysis session with Ryan, the co-owner of Paragon Athletics and head trainer. Their facility is located 2.9 miles from Embassy Suites. The discounted cost for RKUC campers is $200 for a 2-hour session, with other packages available. Appointments are available:

• Wednesday June 19th
• Thursday June 20th
• Monday June 24th
• Tuesday June 25th

Email paragon.athletics@yahoo.com to inquire and/or schedule an appointment.

What is Prehab?

“Prehab is a focus on improving body biomechanics through strength, range of motion and tissue management. Prehab begins with identifying any subtle or hidden deficits in movement patterns. A targeted prehab program will prevent injury and allow an athlete consistent training, making way for the opportunity to push their limits to realize their athletic potential.  Prehab is built on the notion that the movement assessments typically used in a physical therapy setting post-injury should be used in a training setting pre-injury.

Gait is the mother of all prognostic tools. Gait analysis is a great first step in identifying your deficits that your prehab program will be built upon. A comprehensive knowledge of biomechanics and keen eye for nuance and subtlety in movement is paramount in creating a successful and rewarding prehab program.

Injuries happen over a long period of compensation not just in one day. When a person driving their car has a tire blow out, that tire did not pop randomly. Perhaps the alignment was off in their car causing an irregular wear pattern. Unbeknownst to the driver, the small, constant wearing caused the tire to eventually give out. It was the subtle and gradual deterioration of the tire that led to the eventual demise of the system. Simply put, prehab is about being proactive not reactive.”  ‑ Ryan Whited, owner & head trainer at Paragon Athletics

What to Expect from Your Appointment

The Paragon Athletics premise of training is a focus on improving body biomechanics through strength, range of motion and tissue management. Our prehab style of training works by first identifying subtle deficits in your gait and movement patterns as prognostic tools to foresee leaks of potentiality or injury to come. Then working off the physical therapy standards that are typically used for rehab, building a program to better equip your body for optimized efficiency and injury prevention to allow you consistent and improved training.

You will leave your session with:

• Biomechanical assessment with prognostic insights into your gait mechanics.
• Treadmill video of gait.
• A strong understanding of how your gait mechanics affect your efficiency.
• An exercise list for your specific biomechanical needs and long term injury prevention.

Testimonials

“I went into camp a woman with very little trail running experience filled with anxiety at the thought of running alongside a world class athlete who had vast trail running experience. Not to mention that I thought I was going to be one of the only women at the camp. The anxiety quickly dissipated when Rob described the plan for the camp (running, eating, talking, fun) and then introduced the special guests who would be joining us along the way. Not only were they amazing, elite female runners, but they both made me feel so comfortable that it felt like I was running with old friends. In my opinion, and this may sound odd for a running camp, but the runs were just a small and amazing part of the adventure. The runs were much less stressful than I had thought when I signed up for “Ultra” camp. When I saw “Ultra” in the description, I thought we would be running very long distances all day long, but I was wrong. The runs were manageable distances for all experience levels.  All the guides were so fantastic and supportive during each run. They would run with you when you wanted to run and were just as happy to walk next to you every step of the way if you preferred, all the while sharing their knowledge about running and the local community. There was no judgement and no pressure by anyone at any point. The experience was yours to make of it what you wanted, and the guides were there to support you and ensure that you had a fantastic time.

Experiencing this adventure with other campers who shared a similar passion for running and getting to know them on a personal level during our runs, meals and downtime has left a lasting impression on me.  Now when I hear “Ultra”, it will remind me of the over the top experience I had at the Rob Krar Ultra Camp.” Ida-Lina – Gaithersburg, MD. Fall 2018

“I’ve been a huge fan of Rob’s for years, and being a runner it was natural that I’d want to attend his camp. My only regret was that I waited so long to sign up, but I did, finally. I was so excited to sign up, and meet and run with this talented man. Walking into the kickoff meeting I was nervous, I mean, what do I say to a legend in our sport. I said what I felt, that it was a pleasure meeting Rob, and he instantly puts your nerves to rest with his smile and demeanor. Rob was everything I hoped, friendly, down to earth, and very humbled.

The rest of the camp was a dream. We ran in magnificent places, each with its own personality and postcard flavor of beauty. I was never disappointed. Our guides were Rob’s closest friends, and that was really special too. The whole camp truly revolved being brought into Rob’s world. Going to his home for dinners, meeting and running with Christina (Rob’s wife), and hearing about his personal triumphs and challenges were more than I ever expected.

I ended up leaving the camp felt like I had known Rob and these great folks, including the other campers, for years! It was that special. If you are thinking about signing up, do it ! Don’t wait years like I did, since you are only putting off this priceless event that much longer.” Bob Alexander – Melbourne, FL. Fall 2018

“Attending the Rob Krar Ultra Camp (RKUC) was something I knew I wanted to do. My fear, however, was that I wasn’t qualified. I was just a mediocre road runner and ultra trail runner wannabe. I fully expected the camp to be geared to elite runners, well beyond my abilities. Boy was I wrong. From the second I met Rob and the other campers, I knew I’d made the right decision. Put quite simply, I felt at home and among family.

You will feel better about yourself when you finish the RKUC. The time you spend on the trails with some of the most amazing and experienced trail guides in the business, the time you spend in small groups sharing stories about your successes and failures (and sometimes even crying), and the time you spend one-on-one with Rob and his amazingly awesome wife and runner, Christina, will change you. That may sound cliché, but it couldn’t be more true. Find out for yourself. Take that next step. Become the runner and person you want to be. Sign up for the RKUC!” Joe – Warrensburg, Missouri. Fall 2018

“I arrived at the RKUC 2017 summer camp a bit nervous, not quite knowing what to expect as I’ve never been to a running camp before (I’m still a newbie when it comes to ultra running), but it didn’t take long for me to realize that this camp is something special. Rob and Christina added a lot of personal touches to this camp which truly made it a memorable experience – everything from inviting us into their home for a lovely welcome and farewell dinner to making an effort to run and connect with each participant every day – The running locations were spectacular with different distances and difficulty options to meet each participant’s ability and expectations, and the picnics at the end of every run were definitely one of the highlights each day – cold drinks and beer, a delicious spread and even impromptu guitar performances by some of the amazing volunteers and guides. Rob’s generous sponsors also spoiled us with a truckload of awesome swag! All and all this the camp was a five star experience. The camp group was also amazing, I made a whole bunch of new friends. I enjoyed the camp so much that I’m heading back for the fall camp in October to experience it all over again!” Tia – Road Town, British Virgin Islands. Summer 2017

“Rob’s camp transported me from a mom of three young daughters to an athlete training with the professional and elite. The experience was unheralded and Rob and his team meticulously covered every aspect of camp with challenging and breathtaking runs, great food, and a team of guides that inspired me to run harder and to be a better person in a life. Maybe it was because it was the weekend of the Grammy awards, but Flagstaff and Rob Krar really rolled out the red carpet for us! Thank you!” Patty – Bellevue, WA

“If you enjoy trail running then attending the Rob Krar Ultra Camp should be #1 on your bucket list. From Rob and Christina’s warmth, hospitality and friendship, to running world class scenic trails with Rob, Christina and their friends, to amazing post run picnics, to inspirational afternoon guest speakers and ending with wonderful dinner get togethers, there is not a minute of each and every day that you won’t enjoy. I cannot think of any running experience I have had over the last decade that comes close to the pure enjoyment and inspiration that I found at this year’s RKUC. Thank you Rob, Christina, Mike, Sara, AJW, Shannon and all your friends for all you did for me and those that attended this year’s RKUC.” Steve – Buckhorn, Ontario

“I signed up to do the RKUC for very selfish reasons. I just started to trail run more seriously 7 months before arriving the the camp and wanted to improve on my running and ask Rob every question I could about his experience with running. Little did I know what I really signed up for. I walked out of this camp a better person and gaining a new family of friends. Flagstaff is one of the most beautiful places on the earth and getting to see everything that I did was remarkable. Rob and his crew did a fantastic job at planning every detail, and I mean EVERY detail. From the newsletters, the first day’s meeting, to the food, to the trips and dinners, and being VERY accommodating to every ones needs with traveling and food restrictions. His sponsors were very gracious to us and supported our trip with the best swag. The crew and volunteers did a fantastic job at spreading themselves out amongst all the paces for running and shared their experiences in not only their running history but their life. This was an experience of a lifetime. It’s more than a running camp. Did I learn more about running and did I get to run every day? Of course! Did I think I was going to walk away a better person? No, but I did. You’ll get to meet literally the coolest, most down to earth best runners who are excited to be sharing this week with you. Soak it all in.” Jessica – Roseville, CA

“How does one adequately describe the Rob Krar camp? For me, this experience was life changing. The last four and half years have been roller coaster of events for me. Between both parents passing away and going through a divorce after 19 years I turned to running to cope. Running saved my life but trail running put me on the right path. Every day was spectacular but climbing to 12000 feet was truly the highlight for me. The camp should also be titled a food camp. The food was just phenomenal. Outside of the awesome couple of Rob and Christina, the friends and family that support the camp is mind boggling. Not only do you get to run with some of the best athletes in the world you also get to connect with some of the best people in the world. The friendships I have made while attending this camp will last a lifetime. So much I have plans with some of the campers to do a 6 day stage race called TransRockies. Of the many great speeches during the camp one of them that was given really moved me; “With patience persistence and faith one can accomplish many things…. even change the world. There are so many amazing things that I could say about this camp that it is difficult to condense them into a few sentences. Rob has my contact information and I would love to share my experience with anyone if you have questions about the camp. I will never be able to repay the experience that I had at the Rob Krar camp as it was beyond words. Just try to pay it forward.” Lanier – Birmingham, AL

“I am very fortunate that my employer, The San Francisco Marathon, sent me to the Rob Krar Ultra Camp in the effort to continuing my education as a running coach for their training program. What I have learned and experienced at Rob’s camp has far surpassed any expectations I held previous. I expected to learn how to be a better runner, but came away with so much more. Although I did come back a better runner, I didn’t expect to progress in such an intimate and inspiring environment, which Rob’s camp offered. While running with Rob Krar and Stephanie Howe-Violett, they answered my questions and shared their experiences and techniques. I took in what they said, processed it, and returned the next day with follow up questions. How cool is that? Stephanie also gave an amazing presentation about nutrition for endurance athletes, followed by a Q & A session. I cannot overstate the amazing runs that Rob and Mike planned. Not only were they beautiful and challenging, but Rob made sure that the all runners felt completely supported. There were guides from the Flagstaff running community that were immensely friendly and supportive. The schedule was precise, yet flexible so that we never felt rushed nor bored. Each of group runs accommodated all levels of runners at the camp; everyone was a part of the group. Thanks to the Rob Krar Ultra Camp, I have learned a lot about running, strength training, stretching, and nutrition to rely back to my trainees. Further, I returned with a lot of newfound love for trail running. Being at the Rob Krar Ultra Camp reminded me of why trail running is such a huge part of my life: the people we meet, and the places we go.” Erica – Hayward, CA

“Attending Rob Krar Ultra Camp has been one of the best decisions I’ve made not only in regards to my running career but also my life in general. Everything was perfectly coordinated from the second I stepped foot off the plane in Flagstaff. The hotel was centrally located so taking a walk into town and visiting local coffee shops, restaurants, and stores was a breeze. It was an awesome way to get a taste of the Flagstaff community as a whole. Every person who helped with camp activities was absolutely spectacular. I met some of the nicest and most genuine people during my week stay at camp. The runs themselves were spectacular. The guides promised they would get better each day and they did not disappoint! We managed to do everything from hitting 12,000 ft peaks to running through a beautiful aspen forest. On top of having these mind blowing runs we also met runners like Chris Vargo, Stephanie Howe, Ian Torrence, and Andy Jones-Wilkins. I have absolutely every intention of returning to camp next year and hope to see the amazing friends I made this year for round two of Rob Krar Ultra Camp!” Kaitlyn – Brighton, MA

“Sure, I’m inspired to improve and go longer, but more importantly, I’m driven to be healthier, have more balance, learn patience, appreciate what’s around me, and give back to this awesome community. Who would have thought a week at ‘running camp’ could have such a profound impact?” Taylor – Washington D.C.

“The fall retreat exceeded every expectation I had. I arrived needing a good break from work and looking forward to a chance to explore the Flagstaff area, spend time with like-minded folks, and learn from the best. Of course the trails and runs were spectacular, especially in the height of fall colors, but what I didn’t anticipate was the incredible warmth, generosity and graciousness of our hosts: Rob, Christina, and the guides that joined us each day of the camp. Everyone involved in the camp was invested in our experience, and their effort showed in the individual attention we received, the care and time they spent preparing fantastic meals, their flawless logistics and execution, the amazing support from the sponsors, and most importantly, in the relationships they helped to foster. Rob, Christina and their crew have created a very comfortable and supportive environment that enabled each of us to get what we needed from our time at the camp. I have recommended the retreat to every one of my running friends and would not hesitate to attend again. Great job!” Chad ‑ Richland, WA

“What a magical experience! The surroundings were breathtaking. Each run had amazing guides to ensure runners followed the trails and were happy and safe along the way. Post-run picnics where you could savor the run, enjoy camaraderie amongst fellow campers and guides, and eat yummy food. Dinner and drinks every night at Flagstaff’s best restaurants and at Rob’s home. We were well fed campers! The hotel was a great place to rest in between runs and events/dinners with full breakfast every morning. Plenty of time to connect with fellow campers! Couldn’t have dreamt up a better trip and experience! Thank you so much to Rob and friends!” Jamie ‑ Fort Mill, SC

Cost

$550/person

$1000/pair (request discount code HERE)

$475/ person Team Run Flagstaff member (request discount code HERE)

A non-refundable deposit of $50 due at registration.

Balance of the registration fee is due May 24th, 2019, four weeks prior to the start of the camp. If registering after May 24th, full payment is required.

COST INCLUDES

Three varied and diverse guided runs highlighting the best of Flagstaff running.

Light breakfast Friday morning.

Dinner at Rob’s home Friday evening.

Lunch Saturday on-site at Arizona Nordic Village.

Lunch Sunday on-site post run.

Full line of GU Energy Labs performance and recovery products.

Generous gear and swag from many of Rob’s sponsors and supporters including The North Face, Flora Health, Nathan Hydration and Smartwool.

Once-in-a-lifetime running experience in the iconic trail and ultra destination of Flagstaff, Arizona.

WAITLIST

To allow us to provide a more intimate experience for every camper, the 2019 All-Comers will be limited to 40 guests. Registration requests after the camp reaches capacity will be placed on a waitlist in case of cancellations.

REFUND POLICY

While deposits are non-refundable, if your plans change and you won’t be able to join us after you’ve registered, let us know as soon as possible and we’ll be happy to refund any payments made, MINUS the $50 non-refundable deposit.

**PLEASE NOTE THAT NO REFUNDS, TRANSFERS, OR CREDITS WILL BE ACCOMMODATED AFTER JUNE 7TH, 2019, TWO WEEKS PRIOR TO THE START OF THE CAMP**

CANCELLATION POLICY

We reserve the right to cancel the camp due to circumstances beyond our control, including but not limited to natural disasters, forest fires, and U.S. Forest Service forest closures due to dry conditions. In this rare case payments will be refunded, including the non-refundable deposit.

We reserve the right to cancel the camp if 30 or fewer registrants are received by May 24th, 2019, one month prior to the start of the camp. In this case all payments including the $50 non-refundable deposit will be refunded. Please keep this in mind when planning and booking travel. We will notify you as soon as the minimum number of registrants is met.