From DNF to Course Record: Holly Koksel's Ultra Running Triumph with Angela Naeth Coaching
Last year, Holly Koksel faced her first DNF in a 12-hour ultra race. This year, she not only completed the race but broke the course record! ANCHOR DOWN ULTRA RESULTS
In this interview, Holly shares her journey, training approach, and the impact of coaching on her success.
Q: Holly, tell us about your mindset going into this race after last year's DNF.
Holly: "Overall, I wasn't particularly looking forward to this race. I attempted the 12 hour race last year and had my first ever DNF when I started to get sick only 20 miles in and had fallen multiple times on the trail. This year, I made a change to my nutrition and headlamp. [...] Even with those changes in place, I still was not entering the race with the open mindset that I like to have. This race was more about redemption for last year."
Q: What changes did you make to your gear and nutrition?
Holly: "Instead of using a single headlamp on my head, I used a light strip by Kogalla that has multiple lights on it and can be worn around the waist. This made a huge difference as it illuminates a broader section of the trail and eliminates the bouncing of a headlamp. [...] In addition, I changed my nutrition a little bit to have a less concentrated drink and started using Precision Fuel and Hydration gels and chews."
Q: How did the race unfold for you?
Holly: "The first few laps of the race were humid, but enjoyable as I was able to run with my husband who was doing the 24 hour race. [...] I just tried to keep it steady and feeling easy. Occasionally I looked at my HR and it was mostly just under Z1, just where I wanted to be for a race this long."
Q: You mentioned some challenges early on. How did you overcome them?
Holly: "After about 4 loops (10 miles) my left glute and hip started to feel weak. [...] I knew I could keep going, even if it was slower than I wanted, so I just kept moving, took my first caffeinated gel and once it hit, I never felt the glute or hip again."
Q: How did your training with Angela prepare you for this event?
Holly: "What I like about Angela's training plans and what I think works very well for me, is that even for these long events, the training never gets to the point where I feel completely exhausted all the time. Instead of doing lots of long slow miles, we tend to do shorter (relatively speaking) runs that are faster than the pace I will be going in the ultras."
Q: Can you describe your nutrition strategy for the race?
Holly: "My goal was 75g/carbs per hour, 750ml fluids per hour, and 1000mg sodium/hr. I definitely fell a bit short of this as the race went on, but overall I really didn't have any major dips in energy. [...] During the race, I used Skratch hydration. I typically aim for 1 bottle an hour, but in a looped course and over that much time in the dark, it can be a bit hard to track so I just drank every mile or so like I do in training."
Q: How did you mentally approach the race?
Holly: "For me, the biggest thing that helps is knowing it is going to be a long day and that there will be ups and downs. The entire day is not going to be fun, but if you keep going, things usually turn around at some point. [...] I also like to find some reason to be thankful and happy for doing the race."
Q: What advice would you give to someone wanting to do an ultra?
Holly: "Do it! They are so much fun and the people at the races are amazing! I personally find trail ones are way more fun and easier on the body."
Q: How would you describe your relationship with Angela as your coach?
Holly: "Well you are always there to answer any questions I have and I trust your advice implicitly. I feel like I ask more questions now than I did before. Other than that I think I just try and follow directions!"
Holly's journey from DNF to course record holder showcases the power of personalized coaching, strategic planning, and mental resilience. Her success story with demonstrates how targeted training and expert guidance can help athletes overcome challenges and achieve their ultra running goals.
Interested in coaching? Contact AngelaNaethCoaching today, and take the first step towards your own race goals!