Kickstart your 2023 running season in warm, sunny Costa Rica. This unique week training camp begins with training time in the mountains at the start of the week and then transitions to the coast for more miles along waterfall trails and white sand beaches. Yoga, relaxation, and adventure activities will round out our days.  We've created the perfect retreat where there is something for every trail runner who is looking to build up their Winter base fitness, get some miles under the legs and launch into the 2023 run season with a jump start on their running foundations and fitness.

The retreat begins at Chakra, an off-the-grid Eco Lodge in the mountains where you will connect deeper with yourself, the people around you, and nature. Relax, unwind and disconnect as you practice yoga, relax in hammocks and listen to the sounds of nature. We will spend 3 nights here, running and training in the hills and summiting Costa Rica’s second highest mountain, Cerro Ena. As we depart from the mountains, we will contribute some time to the local village of San Jeronimo as part of a unique community give-back program through our host lodge. It is then onto Uvita for some coastal running! Worked into the daily runs will be coaching along the way and informative discussions during the week related to nutrition, hydration, fueling for success and training with your female cycle no matter what phase of life you are in. Tap into Jen’s knowledge and ask your most burning training questions so that 2023 sets up to be the BEST year in running.

It’s time to take that leap and join us on an epic adventure while enjoying a solid week of trail running and learning in paradise.

Note: you don’t need to be a fast or expert runner to enjoy this adventure but you should be comfortable being on your feet moving (run/hiking) for 3+ hours a day. Our day up Cerro Ena will be a BIG one tackled as a hike up, run down with a focus on endurance. We have multiple guides to facilitate different run abilities each day. This inclusive experience only asks that you bring a positive attitude and a willingness to have a great time. Poles are recommended for the mountain portion of the retreat and Jen will be coaching on their usage.

This amazing week in Costa Rica is offered through Explora, a Costa Rican based adventure company who has been hosting retreats and experiences for many many years. They are the owners of Chakra Lodge and have put together this incredible experience for runners to enjoy. Jen will be your host, bringing forth the coached aspect of this Winter running retreat.

RETREAT DETAILS

WHERE?

We spend our first 3 days at Chakra Lodge, a private, remote Eco-lodge nestled between 2 national parks in the mountains of Costa Rica, Chirripo National Park and La Amistad International Park, which is shared with Panama. You will be sleeping in a “eco treehouse” of three walls with the fourth wall open to the jungle with more stars than you can even count above. Every day you will nourish your body with home cooked, local and healthy food, drink pure natural spring water, enjoy hot showers by candle light and flush toilets with a view.

We will then leave Chakra and make our way to the Coast where our coastal accommodations (at Cristal Ballena) await us. Located near the town of Uvita and Dominical and close to white sand beaches, you can be sure that some ocean R&R time has been scheduled in.

WHAT?

Mountain – Trail running to waterfalls & mountain tops, sunrise flow yoga & restorative candle light yoga, a unique waterfall rappel experience (challenge by choice in nature) hammock relaxing time, connection with yourself, others and nature.

Beach – Lush rainforest and beach runs, ocean swimming, visiting Uvita national park, yoga & beach time! The little town of Dominical offers a great place for poking around the shops, getting a massage and enjoying the cafe’s. To note, 2 of our days will include time on the Coastal Challenge race course so if that event is on your future bucket list, this is a great way to experience a portion of it!

WHEN?

February 2023 (10 spots available) To Note: The night of Feb 20th accommodation in San Jose is included! We head to the mountains on Feb 21st and our adventure begins. Plan to arrive sometime on the 20th as you will have a shared hotel room waiting for you!

WHO?

For avid trail runners with a previous running and fitness base who are looking to take their passion for running to another country and run trails they never have before. For trail runners who are looking to get away from the craziness of everyday life, relax deeply, recharge fully and challenge yourself to try new things in one of the most beautiful places we have ever been. For those who want to spend a week in paradise with Jen Segger, learning and chatting all things run related….training, racing, recovery & nutrition.

Challenge yourself, step outside your comfort zone, experience personal growth and try new things. Disconnect from the outside world, get your feet dirty, and reconnect with nature. Connect with yourself and others on a deeper level. Experience a truly unique and unforgettable Winter training camp. Travel with a purpose, give a true gift to yourself, give time back to a impoverished community, and truly soak up all that Costa Rica offers.

ITINERARY:

Day 0 - Feb 20th:

Arrival to Costa Rica, accommodation awaits you at our rendezvous hotel!

Day 1 - Feb 21st: Arrival at Chakra 

Please be ready in the lobby of our hotel for a 6:30am pick up. From there we will travel onward to San Jeronimo.

• Please wear active wear and your trail shoes as we are run/hiking the 5km to the lodge.

• Please bring a day pack because all of your luggage will be traveling in a separate car to Chakra Lodge since we make a stop in San Jeronimo for our coffee tour early afternoon.

• When we arrive in San Jeronimo, we will connect with the local community and start our coffee tour. If you are a coffee lover, you will gain a serious appreciation for your cup of joe!

• We will have a small, home cooked snack before starting our run.

• The 5km run is on a rural dirt road with 800m elevation gain. It is a steep and challenging run, so power hiking is okay! (Don’t worry, all your luggage will have been already delivered to the lodge, you just need to carry in your day pack!) If everyone feels good, we will continue onwards for more vertical to a great lookout of the mountain valley below.

• When we arrive at Chakra Lodge we will meet our local guide and continue our run onto a unique view point of the lodge where we will learn about where we are. We will then return to the lodge and settle you into your rooms.

• Our first yoga class will take place at 5:30-6:30: Restorative yoga and meditation. Dinner will follow.

• After dinner will we have time to relax and talk about the activities for the next day.

Day 2: Feb 22nd- Exploring the San Miguel Valley

• We will start our morning with Sunrise flow yoga, 6:00-7:00am

• Breakfast to follow: eggs, rice and beans (gallo pinto), fruit, granola, toast, protein pancakes

• Our run objective for the day will be a 15km, 1250m elevation gain run. But, before hitting the single track we will do a session of up and down hill running techniques and look at how to use running poles correctly and efficiently.

• The trail is technical and steep in places but there are lots of opportunities to take photos of the waterfalls! We will also have some time to practice technical running techniques!

• We will have lunch back at the lodge and then offer the opportunity for a “challenge by choice” activity…. a unique waterfall rappel! Later afternoon will be free time to explore, relax by the river, swim in the waterfall pool, shower, relax in hammocks, read… this is your time!

• Evening yoga: 5:30-6:30 Restorative yoga and mediation. Dinner will follow. Free time after dinner to relax and discuss the next days activities.

Day 3: Feb 23rd - Summit Day

• We will begin our day with sunrise flow yoga at 6:00am – 7:00am

• Breakfast: eggs, rice and beans (gallo pinto), fruit, granola, toast, protein pancakes

• It is then onto the trail for our longest day of camp, an up and down hike/run to the top of Cerro Ena! Lots of time here to work on your climbing technique and pole usage while you build leg strength and strength endurance. Expect to be gone ALL day! We will take lunch and snacks with us, stopping along the way for breaks. This day offers us approximately 32km with 2000m gain.

• Upon returning to Chakra we will enjoy some much needed yoga before dinner and bed!

Day 4: Feb 24th - From Mountain to Beach

• Sunrise flow Yoga at 6:30-7:30am (Since we will be sore from Ena, this will be a very relaxed class) followed by Breakfast.

• Pack up and leave camp (We do ask that you bring down your bedding to the main platform but our staff will take down the rest!)

• We will run out from the Lodge (5km with 800m descent) back to San Jeronimo to complete our community project and then get back in our bus. Our luggage will be driven down the bus while we hike.

• The drive to Uvita and our next Eco Lodge is approx. 2.5 hours and there will be time to explore later in the day. For those with energy wanting some more miles we will do an additional afternoon run.

Day 5: Feb 26th - Nauyaca Waterfalls 

• Early morning breakfast at our hotel.

• Please be ready to leave hotel at 8:00am. The heat of the beach is much hotter than the mountains, we want to start early!

• We will shuttle to the Nauyaca Waterfall trail head and start the 14km run to the incredible 2 level waterfall! We will have plenty of time to relax and swim in the incredible pools! You won’t want to leave.

• The afternoon will be spent in the town of Dominical so you have a chance to browse the shops, cafes and experience this little surf down. We will enjoy lunch before departing back to our hotel for a freshen up and dinner!

Day 6: Feb 26th - Whale Tail

• Early morning breakfast at our hotel before we head out on todays 25km+ beach side run. Part of the TCC race course, this route takes us along a stunning coastline.

• Our shuttle will return us to our hotel for lunch and afternoon relaxation by the pool or the beaches of Playa Ballena!

• Our final dinner will be enjoyed in Uvita!

Day 7: Feb 27th - Farewell 

• We will have already coordinated shuttles back to San Jose based on everyone’s flight times.

• We will offer a shuttle back to the SJO airport. Please make sure you email us your departure time!

• Flights need to be after 2:00pm if you plan to fly on the 27th

For anyone wanting to stay longer or come earlier:
Please email ebaldioceda@gmail.com , or for other recommended activities, accommodations and information.

Included

• Shared accommodations (1 night in San Jose prior to the trip starting, 3 nights at Chakra Eco Lodge, 3 nights at Cristal Ballenas on the Coast)

• Meals (breakfasts, lunch & dinners) starting on Day 1 of trip (Feb 1st) and ending on Day 7 with breakfast (Feb 27th.) There will be a few opportunities to purchase additional snacks etc as desired along the way.

• Private transportation starting from our meeting hotel in San Jose and ending with transport back to SJO International airport on Day 7

• 6 incredible yoga sessions while at Chakra Eco Lodge

• Coaching and expertise by Jen Segger

• Guides, support and logistics provided by Explora Costa Rica! Inclusive of all National Park fees, adventure activities and tours.

Not Included

• International travel/expenses to San Jose, CR including to host hotel (but you will have shared accommodations waiting for you when you do arrive to the hotel for the night of Day 0)

• Travel insurance

• Personal gear

• Tips/gratuities for lodge staff , guides, drivers etc as desired

PreRequisites

• Must be able to run/hike consistent 15-20km days in mountainous terrain

• Previous trail running experience (intermediate).

• Expect to be out on the trails for 4 - 7 hours a day, although this is NOT a speed adventure and we will stop often to soak in the views.

• Comfortable with changing weather, with an understanding of proper layering

• If you are unsure about your abilities, please email and ask!!!