Camp Description
The 3rd annual Rob Krar Ultra Camp Summer Experience offers the opportunity to meet one of the world’s premier ultra runners in his hometown of Flagstaff, Arizona. Our marquee event, this six night camp has it all. Experience wonderfully smooth singletrack, technical running in the pines, a big run up and over the volcanic San Francisco peaks into the aspen-filled Inner Basin, heat training on the red rocks of Sedona and soak in the majesty of the Grand Canyon with a 9-mile run along the south rim.
In a small group that allows for generous individual attention, you’ll get to run alongside of and learn from Rob in some of his favorite—and most beautiful—places to train. The goal of the camp is to provide an inspirational, educational, and once-in-a-lifetime running experience unlike anything available in our sport.
*Please note the camp is reserved for adults 21 years and older.
RUNNING
The 2017 RKUC Summer Experience offers guided trail runs over a variety of terrains, distances, and altitudes throughout the week. The camp will be best experienced by runners who are healthy and in good fitness with at least some experience training for and racing long-distance trail races, and/or are interested in learning more about them. Campers do NOT need to be advanced competitive runners to attend the camp. However, participants should arrive fit, healthy, and rested and be comfortable running for several hours at a time to be best prepared for the variety of terrain, temperatures, grades, and altitudes that will be experienced during the week. Attendees will be encouraged to run at paces they find comfortable and choose distances each day that best suits their training, goals, and comfort level. We will have many local trail runners helping to guide each run. Rest assured it is our goal that nobody will be running alone on the trails.
Our runs are designed to accommodate a wide range of goals, distances and paces. All runs are either one way or looped to maximize new terrain and will finish with a deluxe picnic lunch on location. The minimum distance each day is 9 miles with the option to add additional mileage to each run. Keep in mind the altitude ‑ from 3500’ in Sedona,to 7000′ in the town of Flagstaff, and higher elevations during several runs ‑ and sometimes tricky terrain will likely add additional challenge to the runs.
The camp is ideally timed training and learning for many summer races and events including:
LODGING
Included in the registration fee, campers will receive six nights accommodation at Embassy Suites by Hilton, which is conveniently located close to many amenities. Check-in time is 4pm on Sunday and check-out time is 11am on Saturday. We have a great relationship with our hotel, and more often than not both early check-in and late check-out are available.
There is a TON to do in Flagstaff and the surrounding area and we’ll only be scratching the surface during the camp. We highly recommend you spend a few extra days before and/or after the camp and take full advantage of your time here! We have a discounted rate negotiated with the hotel at $150/night and you’ll have the option of booking extra nights during registration.
DINING
Rob and Christina prioritize eating well, and meals will certainly be one of the many highlights of the week. Campers will be dining at some of Flagstaff’s favorite and top-rated restaurants, as well as joining Rob and Christina for two meals at their home. All meals are included in the registration fee.
TRAVEL
Fly to Phoenix (PHX)
Shuttles are available from the Phoenix airport to Flagstaff departing approximately every 1.5 hours. The “NAU Central” drop-off location is conveniently located close to Embassy Suites. Walking, Uber, or cab rides are easy options for the final distance to the hotel. See Arizona Shuttle for more information.
Fly to Flagstaff (FLG)
The Flagstaff airport is small, convenient, and very easy to navigate. American Airlines has multiple flights scheduled each day connecting from the Phoenix airport. It’s a quick and easy 5-mile Uber or cab ride from the airport to DoubleTree.
Meet the Team
Rob Krar, Camp Director
Two-time Ultra Runner of the Year and two-time Western States Endurance Run 100M champion.
Christina Bauer, Camp Director
Ultra runner and chef extraordinaire, Christina will lend her brains and brawn both on the trails and at the table.
Kyle Nowak, Picnic & Logistics
“Picnic” just doesn’t do justice. Kyle’s river running experience ensures our lunches at the end of each run are just as fabulous as our dinners later each day.
A Typical Day at the RKUC
With so much to explore and experience, there isn’t a typical day at the RKUC! Runs will take place in the mornings and the rest of the day will be balanced between educational workshops, optional activities, optional massage, free time and amazing dinners.
Possible activities include but not limited to:
- Guest speakers
- Active Isolated Stretching workshop
- Prehab and performance workshop at Paragon Athletics
- Night run
- Nutrition workshop
- Training and racing strategies
- Massage
- Brewery tour at Wanderlust Brewery
Paragon Athletics
I’ve worked closely with Paragon Athletics over the past year 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. We will join Paragon for a few hours one day of the camp, but 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 owner of Paragon Athletics and head trainer. Their facility is located 3.5 miles from DoubleTree. The discounted cost for RKUC campers is $200 for a 2-hour session, with other packages available. Appointments are available:
- Friday June 30th
- Saturday July 1st
- Sunday July 2nd
- Sunday July 9th
- Monday July 10th
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 bio mechanical needs and long term injury prevention.
Testimonials
“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 Ulta 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
$2,150/person for private room
$1,850/person for shared room*
A non-refundable deposit of $400 due at registration.
Balance of the registration fee is due June 4th, 2017, one month prior to the start of the camp. If registering after June 4th, full payment is required.
*Upon completion of your registration, we will ask if you’re interested in sharing a room with a pre-determined roommate or one that we may be able to pair you with. Once your roommate is confirmed, we will refund the difference for a shared room.
COST INCLUDES
All meals (excluding alcohol) beginning with dinner on Sunday to breakfast on Saturday.
Lodging and transportation beginning Sunday evening through Friday evening.
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 experience running the mountains of Flagstaff, the Red Rocks of Sedona, and the rim of the Grand Canyon.
WAITLIST
To allow us to provide an intimate and personal experience to every camper, the 2017 RKUC Summer Experience will be limited to 20 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 $400 non-refundable deposit.
**PLEASE NOTE THAT NO REFUNDS, TRANSFERS, OR CREDITS WILL BE ACCOMMODATED AFTER JUNE 18TH, 2017, 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 and forest fires. In this rare case payments will be refunded, MINUS the $400 non-refundable deposit.
We reserve the right to cancel the camp if 12 or fewer registrants are received by June 4th, 2017, one month prior to the start of the camp. In this case all payments INCLUDING the $400 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.
