Lake Sonoma Race Simulation - Seth James DeMoor

Aug 13, 2025

This is a quick summary of Lake Sonoma Race Simulation from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Simulate the upcoming 50‑mile Lake Sonoma race by doing a rolling‑terrain run with both pavement and dirt sections.
Include a short on‑road warm‑up (1 mile out and back) to mimic the first two miles of the race, then tackle a rolling mountain loop.
Aim for roughly 7:52 min/mile pace for 25 mi, targeting 5,000 ft elevation gain (the video achieved 7,433 ft, great extra practice).
Use two water bottles instead of a heavy backpack, and keep the phone in the car for a distraction‑free run.

Workout Example

Warm‑up: 1 mile on pavement out, turn around, 1 mile back (easy‑moderate pace).
Main loop: Run the Green Mountain loop (rolling terrain) for the remaining distance (≈23 mi). Keep an average pace of ~7:52 min/mile.
Elevation: Aim for ~5,000 ft total climb; any extra elevation is beneficial.
Gear: Carry two water bottles, no backpack, use a handheld belt for easy access.

Closing Note Give this rolling race‑simulation a try before your next ultra—adjust the distances and paces in the Pacing app to match your own fitness, and enjoy the hills!