Trail Runner #29

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FOOT FETISHES: 9 OFF-THE-SHELF INSOLES PLUS: 3 ROAD SHOES THAT DIG DIRT

TrailRunner SEPTEMBER 2004 // Issue 29 // www.trailrunnermag.com

Nutrition Simplified (JUST EAT LIKE A CAVE MAN)

STRONGER ANKLES NOW

GET HIGH: How to Deal with Altitude Sickness

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HANS ACROSS AMERICA

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WITH 60 100-MILER BUCKLES, WHAT KEEPS RETIRED HANS WEISSHAAR ON THE RUN?

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PART III: BUILDING THE PERFECT BEAST 7

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C O N T E N T S NO. 29

SEPTEMBER 2004 | JUST ADD DIRT | WWW.TRAILRUNNERMAG.COM

*

18 ADVENTURE: Looking for splendid seclusion? Check out this trail on Colorado’s wild Western Slope.

FEATURES 32 HANS ACROSS AMERICA Catch up with Hans-Dieter Weisshaar, a 63-year-old with an insatiable thirst for trail ultras.

In 2003 alone, he ticked off 16 100-milers. Where does he get his motivation?

BY GARETT GRAUBINS

50 TRAIL TESTED: From Abbey Road to Strawberry Fields. With these crossover shoes, you’ll be happy wherever you go—pavement or trails. PLUS: Got sole?

If you’re experiencing foot, ankle or knee discomfort, off-the-shelf insoles may be for you.

40 FIT TO BE TIED Running and galloping action at the (slightly quirky) Ride & Tie World Championships, where runners, horses and riders jockey for position on the trail.

BY BUDDY LEVY // PHOTOS BY COREY RICH

DEPARTMENTS 04 06 30 46 55

EDITOR’S NOTE LETTERS TAKE YOUR MARK GALLERY RACE CALENDAR

10 MAKING TRACKS: Why Olympic runners venture off-road; Q&A with Midwest climbing queen Cindy Harris; Summer race reports; Matt Carpenter

enters ultra-arena with a vengence; Western States 100 excitement; more.

PERFORMANCE 21 NUTRITION: Meat and Potatoes. The principles of good nutrition are the same today as they were for Neanderthals.

26 TRAIL TIPS: How to run the rough stuff; night running for motivation.

49 ASK THE COACH: Prevent sprained ankles; Cross training for Masters; Avoid dreaded foot swell.

COVER: Liz Hutchins soaks up prime time in the Colorado high country. THIS PAGE: Busting snow on an early season jaunt in the Uncompahgre Plateau (see page 18). BOTH PHOTOS BY DAVID CLIFFORD

28 TRAINING: Building the Perfect Beast, PART III: Satisfying the speed need.

SEPTEMBER 2004 | TRAILRUNNERMAG.COM 3

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Skin Care for the Outdoor Enthusiast™

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EDITOR’S NOTE

by Duane Raleigh

The Price of Silence CAST YOUR VOTE FOR TRAIL RUNNING IN NOVEMBER, OR ELSE

L

Like most runners, I’m always looking to improve and have a mental tick list of certain areas that, if I applied a little grit, could yield great rewards. My IT bands, for instance, are tight and ache when I run. I know how to unkink the cables, but those stretches always take a backseat to cutting the grass or just spacing out. Similarly , I have bad feet, but I’d rather suffer and complain than bother with orthotics.

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I wish my behavior was unique, but 74 million apathists are right there with me. According to the U.S. Bureau of the Census, that’s how many citizens failed to vote in the 2000 presidential election.

What do voting the presidential election and trail running have in common?

The outcome of the election will decide the nation’s environmental path for the next four years, with repercussions that could last lifetimes. Like to suck in clean air as you dodge down that root-strewn trail? Prefer pristine wilderness where you can run among old-growth trees and not be at the top of the food chain? How about slurping from that tumbling stream without ingesting heavy metals?

Clean air and water and protecting wilderness lands and endangered species are just a few of the issues at stake this fall. While trail runners may divide along partisan lines on many issues from Iraq to tax increases, few of us likely favor legislation that pollutes the environment. For example, I am fiscally and legislatively conservative. Y et balancing these tenets against the current administration’ s environmental record is difficult. Consider these questionable moves made on the President’s political chessboard: • Under Bush’s leadership, the U.S. split from the 1997 Kyoto Protocol, an international body of 38 industrialized nations that works together to reduce the emission of greenhouse gasses.

• Last year, Bush created the Secretary of the Environment position to head the EPA, and appointed then governor of Utah, Mike Leavitt, a politician who has, says Carl Pope, Sierra Club Executive Director, a record that “mirrors the worst aspects of the Bush Administration’s approach to environmental protection.” While governor of Utah, Leavitt opened six million acres 4 TRAILRUNNERMAG.COM | SEPTEMBER 2004

of Utah public land, some of which designated wilderness-study areas, to oil and gas drilling, mining and off-road vehicle use.

• Also last year , the Bush administration replaced a snowmobile phase-out plan proposed by President Clinton with one that allows snowmobiles to continue to rampage Y ellowstone National Park, where the machines have so polluted the air park rangers wear gas masks.

• In lockstep with its agenda to open as much public land as possible to drilling, Bush’s team has relentlessly lobbied for drilling in the pristine Arctic National Wildlife Refuge.

These are just a few acts that compromise the environment for economic and political gains. The administration’s attitude toward the environment is so unsettling Y von Chouinard, founder of Patagoina and avowed environmentalist, said, in an interview for Sierra Magazine, “If I were 20 or 30 years younger, I’d get out of the country , because just by living here I feel like I’m supporting the Bush administration.”

You don’t need to be the CEO of highprofile company to have a voice this year. Your opinion—your vote—counts.

States such as Colorado that have long been Republican strongholds could go either way this time around. Whether you are Republican, Democrat or Libertarian, educate yourself on the issues and the Bush administration’ s environmental track record (visit www.sierraclub.org to get started).

Then, whether you agree or disagree with this editorial, make a statement.

Come November 2, I still might not be stretching, nor will I likely have those orthotics, but I will take one step that could forever improve my trail running: I’ll vote.

■

5/28/04

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Bicycling - The North Face P32721 Bleed: 8.375”x11.125” Trim: 7.875”x10.5” Live: 7.375”x10”

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Over the river and through the woods to the Western States we go.

Dean Karnazes appreciates the cushioning of the Ultra Gore-Tex® XCRsTM on the way to the Western States 100-Mile Endurance Run. Mt. Tamalpais, California. Photo: Corey Rich.

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LETTERS Illustration by Jeremy Collins

trash. It was a disgrace! Race directors should recycle. Shouldn’t we trail lovers be supportive of things that help the environment? Also, sponsors should insist that recycling be a condition of their sponsorship.

—ADELE HO, RICHMOND, CA

FREE AT LAST, RUN AMOK, NO. 28

SUGAR COATING

I just finished reading Brian Metzler’s “Free at Last, a Roller-Coaster Ride with Caffeine” [Run Amok, July 2004, No. 28]. Do you think that all the sugar he was pouring down his gut had anything to do with his problem rather than just the caffeine? How much sugar was in his overblown consumption of Red Bull, Jolt and Cokes?

Too bad Metzler considers himself the poster boy for the anticaffeine movement. He needs to join Sugar Abusers Anonymous (SAA) and quit picking on us caffeineusers. Just give me my quad Americano, and leave the sugar for the junkies that shouldn’ t be drinking coffee anyway.

—DAVID SANDER, KATY, TX

GREEAAAT! What a great issue [July 2004, No. 28]. I felt as though the whole magazine was written for me. I was already planning at least one fast-and-light trip this summer in the Rockies—your input on how to do it [“Fast, Light and Overnight”] was good.

Also, my wife and I are planning a trail hut-to-hut system in Europe, and your story on the Swiss huts was inspiring.

Finally, thanks for your Great Escapes article [on the Silverton-Ouray-T elluride “credit-card” loop]—please run destination stories like it in every issue.

—GREG LONG, STEAMBOAT SPRINGS, CO

NIPPLES REVISITED I’m writing in response to the question of chafed nipples in male runners [Ask the Coach, July 2004, No. 28]. The Coach’ s answer did not include one solution that puts the rest to shame—Liquid Bandage [www.bandaid.com]. The other options mentioned in the article either drop off 6 TRAILRUNNERMAG.COM | SEPTEMBER 2004

from moisture, or at the end of the run might result in unbearable hair -pulling pain. Although you might want to shave prior to “painting” on the Liquid Bandage, it washes right off after the run with warm water.

—DAVID WOOD, OKLAHOMA CITY, OK

I’m surprised the Coach didn’ t suggest using moleskin for the nipple-chafing problem. For only pennies, a small square protects you for as long as you need it. Use only fresh moleskin, as moleskin that has been kicking around the bottom of a pack will fall off. Remove the moleskin when you’re still sweaty or in the shower to avoid discomfort.

—STEVE EDMUNDS, EVERETT, WA

DO THE RIGHT THING I recently participated in an ultra run, and at the finish area, to my dismay , saw that all the recyclable bottles and cans were being thrown away with the

PART OF THE GAME Mark Heinemann’s death brings sorrow to everyone’ s hearts. I am writing to give you my perspective on this tragedy and what we all go through in a sport that shapes our lifestyles.

Things can take ultrarunners—even experienced ones—by surprise. Y ou do what you can by being properly prepared for the race. When you are having a bad day , you need to know when to call it quits. But we all push ourselves beyond what most people call reasonable—that is the only way you improve and go from running marathons to longer distances.

I don’ t know if Heinemann or his crew knew he was in real trouble that day. I’m sure the group mentality and peer pressure to continue contributed to the ultimate outcome, but that’s how we all get there. That’s what makes the sport. If he would have had a medical exam prior to the race he might still be alive. But ultimately that decision belonged to him. As ultrarunners, we accept risks and friends and family will invariably question why and who is to blame when tragedy strikes.

Increased pre-race testing of runners prior to extreme events may be helpful. But it could also hurt the sport. It would slow events, and there is only a minimal amount of tolerable interference before participants object. Heinemann’ s death was tragic but our tendency to overreact will hurt a sport that thrives on extreme endurance and performance. Let’s pay our respects to those who have fallen and continue to run with Heinemann in our hearts and minds.

—JOSEPH SWENSON, LIVERMORE, CA CORRECTIONS In the 2004 Gear Guide (No. 27), the key ingredients of Bio International Organic Food Bars should have been listed as almond butter, date paste, agave, flax sprouts and other organic ingredients, depending upon the flavor.

SALOMON SA. All rights reserved. Any reproductions, partial or in full are prohibited. Photographer: Stephan REPKE / Athlete: Elise BONY - SAL437.

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SOUND OFF EDITORIAL

THE FOLLOWING LETTERS ARE IN RESPONSE TO THE EDITOR’S NOTE [JULY 2004, NO. 28] REGARDING THE FEDERAL FEE DEMONSTRATION PROGRAM. BUSH LEAGUE

I am a charter subscriber to Trail Runner, and even though I have been recently diagnosed with osteoarthritis and my 28-year running career is over , I’ll keep subscribing because the magazine motivates me to get out and race walk, hike, mountain bike and just be out in the outdoors.

Your recent Editor’s Note [“Seeing Red (Alert),” July 2004, No. 28] on the Fee Demo Program was right on the money . The Bush administration is the most anti-environmental presidency we have ever had.

Part of their strategy is to eliminate taxes for the rich by moving the tax burdens to the less well off. However , these taxes are called fees.

Maybe we should advocate civil disobedience by going on mass trail runs and not paying the fees!

draleigh@bigstonepub.com EDITOR MICHAEL BENGE mbenge@bigstonepub.com SENIOR EDITOR ALISON OSIUS

aosius@bigstonepub.com

ASSOCIATE EDITOR GARETT GRAUBINS

ggraubins@bigstonepub.com

PHOTO EDITOR DAVID CLIFFORD

dclifford@bigstonepub.com CREATIVE

ART DIRECTOR MARSHALL MCKINNEY

mmckinney@bigstonepub.com

ASSISTANT ART DIRECTOR BONNIE HOFTO

bhofto@bigstonepub.com

PRODUCTION MANAGER QUENT WILLIAMS

qwilliams@bigstonepub.com ADVERTISING SALES

ASSOCIATE PUBLISHER LISA RALEIGH

lraleigh@bigstonepub.com

ADVERTISING MANAGER JOANNE KNEAFSEY

—JIM SUMMERS, AUSTIN, TX

jkneafsey@bigstonepub.com

THE REST OF THE STORY I was appalled to read your one-sided Editor’s Note regarding Fee Demo. I know that editorials are individual perspectives, but you really missed the mark with this one.

I have been a runner since March 22, 1967 and an ultra runner/trail runner since 1981. In 1996 I was an archaeologist for the Forest Service, and responsible for bringing three archaeological sites into the Fee Demo program (considered one of the original 100 sites). During the following four years I watched as vandalism at those three archaeological sites went from devastating to almost zero. We hired three new staff but worked with volunteer organizations to staff the sites and interpret the archaeology , geology and natural environment.

Our partnerships with those non-profits doubled and quadrupled the fees collected. For one year I also served on the Regional Fee Demo Board for the Forest Service. Under the legislation, the Regional Board could have kept 25 percent of the fees collected to spread around the region to other sites in need of maintenance. W e chose to make certain that the local sites retained 95 percent of the fees at the site where they were collected. Leave the politics to other venues and promote trail running and trail users. Most of the trail runners I know have just enough brain cells left to make an informed decision regarding Fee Demo by themselves.

INSIDE JOB While I certainly agree that the “Fee Demo” program is exploitation of the public and needs to disappear , the real problem is not the commercial sector .

Insight gained during over 40 years of experience working with various government agencies has convinced me of one thing: the prime objective of any government agency is to survive and thrive. Inasmuch as the “public good” can be exploited toward that end, the government will act in apparent accord with public interest. Of primary importance is any chance to enhance the budget, size or influence of a bureaucracy. That goal will always trump the taxpayer’s welfare.

Fee Demo is simply one example of how the gullible public can be conned into thinking that some government agency—in this case the NFS, BLM, etc.—is acting in the public interest by “improving” the outdoor experience when in truth it is merely padding its budget, and more importantly enhancing its political base.

In a curious local manifestation of the Fee Demo policy , the “La Luz” trail near Albuquerque New Mexico, has significantly deteriorated in terms of trail maintenance and erosion effects since the implementation of fee collection, but we do have a couple new employees on the public dole and a very nicely upgraded bathroom at the trailhead for them to use.

—RICHARD BOSTON, MESA, AZ

—GENE ROSETH, ALBUQUERQUE, NM

GOT SOMETHING TO SAY? SOUND OFF! NEXT ISSUE’S TOPIC: WHAT IS YOUR BIGGEST PET PEEVE WITH OTHER TRAIL USERS, AND WHY? PLEASE SEND YOUR REPLY TO SOUNDOFF@BIGSTONEPUB.COM. 8 TRAILRUNNERMAG.COM | SEPTEMBER 2004

PUBLISHER DUANE RALEIGH

CLASSIFIED SALES EXECUTIVE LISEN GUSTAFSON

lgustafson@bigstonepub.com CIRCULATION CIRCULATION DIRECTOR PAULA STEPP pstepp@bigstonepub.com

SUBSCRIPTIONS MANAGER LINDSAY BROWN

lbrown@bigstonepub.com

RETAIL SALES COORDINATOR ROWAN FRYER

rfryer@bigstonepub.com ACCOUNTING

MARK KITTAY CPA accounting@bigstonepub.com BIG STONE PUBLISHING 1101 Village Road UL-4D, Carbondale, CO 81623 OFFICE: 970-704-1442 FAX: 970-963-4965 www.trailrunnermag.com WARNING! The activities described in Trail Runner carry a significant risk of personal injury or death. DO NOT participate in these activities unless you are an expert, have sought or obtained qualified professional instruction or guidance, are knowledgeable about the risks involved, and are willing to assume personal responsibility for all risks associated with these activities. TRAIL RUNNER MAKES NO WARRANTIES, EXPRESSED OR IMPLIED, OF ANY KIND REGARDING THE CONTENTS OF THIS MAGAZINE, AND EXPRESSLY DISCLAIMS ANY WARRANTY REGARDING THE ACCURACY OR RELIABILITY OF INFORMATION CONTAINED HEREIN. Trail Runner further disclaims any responsibility for injuries or death incurred by any person engaging in these activities. Use the information contained in this magazine at your own risk, and do not depend on the information contained in this magazine for personal safety or for determining whether to attempt any climb, route or activity described herein.

The views herein are those of the writers and advertisers; they do not necessarily reflect the views of Trail Runner’s ownership.

•Manuscripts, photographs and correspondence are welcome. Unsolicited materials should be accompanied by return postage. Trail Runner is not responsible for unsolicited materials. All manuscripts and photos are subject to Trail Runner’s terms, conditions and rates •Please allow up to 10 weeks for the first issue after subscribing or a change of address (to expect continuous service).

No part of this publication may be reproduced without written permission from the publisher. © Copyright 2004 by Big Stone Publishing Ltd.

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MAKING TRACKS

DEENA KASTOR IS VOCAL ABOUT HER LOVE OF THE TRAILS.

The Trail to Athens OLYMPIANS TURN TO TRAILS TO PREPARE FOR THE GAMES

T

The more things change, the more they stay the same. Over 2000 years ago, in ancient Greece, the swiftest athletes ran on unpaved surfaces in the first Olympics. This August in Athens, Greece, two millenniuma removed from the days of Zeus and togas, Olympic runners still prefer off-road surfaces.

For Deena Kastor , the top U.S. women’s Olympic marathon qualifier , the question of whether to run trails or roads is a no-brainer. “Given a choice,” she says, “I would choose an unpaved path over hard pavement any day ,” she says. She’s not alone.

“A lot of the world’ s top elite athletes run on trails,” says Colleen De Reuck, who will run alongside Kastor and Jen Rhines (Ardmore, Pennsylvania) in the women’s marathon. “It’s a good break for the legs.” De Reuck herself runs frequent 10 TRAILRUNNERMAG.COM | SEPTEMBER 2004

fartlek workouts on off-road surfaces around her Boulder , Colorado, home as preparation for the Olympic Games.

In Boulder , De Reuck sometimes crosses paths with another Olympic runner, Alan Culpepper , who lives in nearby Louisville, Colorado. T o Culpepper, who will represent the U.S. in the marathon along with Meb Keflezighi (Mammoth Lakes, California) and Dan Browne (Portland, Oregon), trail running is an integral part of his training. “I run 60 percent of my nor-

mal weekly mileage [120 miles] on some form of trail,” he says. “It’s imperative for recovery and to break things up mentally.”

Adds Kastor, “The trail surface is like running on clouds compared to the pavement.” From her Mammoth Lakes, California, home, Kastor hits the trails often. “Living there reinforces my love of running because I am able to go deep into the backcountry.” Years ago, many running coaches preached 100 percent training on pavement to most closely match racing surfaces. Nowadays, however, coaches and their runners are mixing trails and pavement. Kastor says, “Coach Vigil [Kastor’s coach] does reinforce specificity of training—if we’re racing on pavement, we need to train on pavement—but we still run at least three or four days a week on the trails.”

Early this summer , when the U.S. Olympic Marathon T eam coaches scouted their pre-Olympics trainingcamp location in Greece, they spied a dirt road circling a nearby reservoir .

Greek officials said they were preparing to pave it. According to De Reuck, “The coaches requested they postpone paving it until after the games so we could run on dirt.”

The sport of trail running may also have an ironic relevance to this year’ s games. Olympic organizing officials have expressed concern that many of the venues will not be fully prepared in time. That includes the marathon course that, as of press time, had not yet been completely paved. If the paving project—scheduled for late July—falls through, Olympic marathoners could find themselves running on dirt and clay, just like the world’s first marathoner, Pheidippides, did in 490 B.C. “It’s fine with me if they don’ t get around to it,” says Kastor , “It could be an Olympic trail run.”

Culpepper laughs about the possibility. “If they didn’ t pave it, they’d be going REAL old school—it would be very authentic,” he says, adding, “That would give me an advantage, with the off-road miles I run.”

Of course, true authenticity would require runners don sandals and nothing else—not exactly a plausible scenario. Still, off-road running at the 2004 games would be poetically appropriate.

— GARETT GRAUBINS

FRANK CASIMIRO

ALL THE TRAIL NEWS YOU CAN USE

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Best Western

PATITUCCI PHOTO

JUREK AND KIMBALL CONQUER ALL AT WESTERN STATES 100 JUNE 26, 2004, WESTERN ST ATES 100 MILE ENDURANCE RUN, AUBURN, CALIFORNIA— As race volunteers, families and friends waited at the Michigan Bluff aid station, the 55-mile mark of the Western States 100, most fully expected five-time champion Scott Jurek (pictured above at the Rucky Chucky river crossing) to appear from the trail first.

A collective gasp rose from the crowds when a fresh-looking Dave Mackey of Boulder , Colorado, emerged in the lead. Mackey, 34, and Jurek, 30, had been waging mini battles on the course to that point and now it seemed Mackey was winning the war .

Minutes later, Jurek of Seattle, Washington, came into view, bedraggled and weathered. “I was so worked over—that was by far my low point,” says Jurek. “Mackey and I were hammering each other.”

The face of the race soon changed. The two race leaders passed by the gravesite of Jurek’s dog, T onto, who died during the 2003 race, and descended into 1000-footdeep Volcano Canyon well ahead of record pace, with Mackey maintaining his lead.

Two miles later, Jurek overtook Mackey and began feeling better while Mackey’s energy level and stomach turned south. Jurek’ s momentum snowballed over the final 40 miles, and he arrived at the finish line in Auburn, California, to claim an unprecedented sixth consecutive Western States 100 title in a record time of 15:36:27. Mackey finished less than an hour later, the seventh-fastest time in the race’s 31-year history.

After the race, Jurek reflected on his performance and saluted Mackey . “Dave pushed me to the record, there’ s no question,” he said. Mackey , the U.S. 50-mile champion who was running his first 100-miler, marveled at Jurek’s performance. “He was on a mission—I might have had my best game on and he still would have won it.”

Meanwhile, the women’s race was shaping up to be a coronation for another firsttime 100-miler, 33-year-old Nikki Kimball of Elizabethtown, New Y ork. Kimball had set speed records at distances up the 50-mile mark, and many expected her to run a stellar Western States. She did not disappoint, as she overcame early stomach issues and finished in 18:43:25, 10th overall and 59 minutes ahead of second-place Luanne Park of nearby Redding, California.

Overall, 278 out of 444 starters completed the grueling Western States 100 course.

The 75-percent finishing rate set a new W estern States record, which race veterans attributed it to the cooler-than-normal temperatures.

COMPLETE RACE RESULTS ARE AVAILABLE AT WWW.WS100.COM. SEPTEMBER 2004 | TRAILRUNNERMAG.COM 11

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MAKING TRACKS: RACE ROUNDUP

A Low Blow JUNE 5, 2004, NEW ENGLAND MOUNT

AIN RUNNING CHAMPIONSHIPS,

NORTHFIELD, MASSACHUSSETTS —Since

1999, no American had defeated Paul Low on an up-and-down course. But 22-year -old Joshua Ferenc of Keene, New Hamshire, changed that. Low and Ferenc ran nearly identical races for most of the 8.2-mile course, swapping the lead through several climbs and descents totaling 1800 vertical feet. Even a quarter mile from the finish, Low said, “I was right behind him.” But Ferenc found a finishing kick that placed him seven seconds ahead at the finish line.

His time of 49:18 set a new course record and represented a 5:58-per-mile pace.

Low’s fiancé, Kelli Lusk (they were married later in June), had better success, coasting to the women’ s championship in 1:03:04, more than four minutes ahead of her next-closest rival, Jennifer Brooks-Lassen. In all, the race field of 130 was the largest yet for the New England Mountain Running Championships.

CHECK HER OUT: GOMEZ ROSE ABOVE THE FIELD IN VAIL.

Costly Wrong Turn —Simon Gutierrez of Taos, New Mexico, didn’t know he was winning until the finish line of the 10-kilometer Vail Spring Run-off and U.S.A. 10K Trail Championship. “I knew I couldn’ t keep up with Matt [Carpenter],” says Gutierrez, “I thought he was smoking the course because he took off and I never saw him.”

Gutierrez was unaware that front-running Carpenter of Manitou Springs, Colorado, had missed a crucial turn midway through the race and conceded the event, opening the door for Gutierrez to win in an impressive 42:57. Several other people missed the same turn. “It was obvious that there was a mistake marking that section,” says Carpenter . “And it only takes one mistake to undo a ton of great work.”

In the women’s race, Zoila Gomez, 24, of Alamosa, Colorado, bested one of the fastest women’s fields in the race’s history. The recent NCAA Division II Female Athlete of the Y ear and 5K and 10K track champion pulled away early in the race and withstood a late challenge en route to a time of 51:33.

For their wins, Gutierrez and Gomez each took home $1000.

JUNE 5, 2004, TEV A MOUNT AIN GAMES, V AIL, COLORADO

12 TRAILRUNNERMAG.COM | SEPTEMBER 2004

THIS PAGE: DAVID CLIFFORD; OPPOSITE PAGE: DAVE DUNHAM

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OVERHEARD “I’m going to hit the trails ... pavement is too hard on me.”

—John Stroud of Carbondale, Colorado, in a radio interview the day after finishing the 2004 Boston Marathon.

Waging War on Washington

“During long homestands, I live at Yankee Stadium, and my trail running is restricted to the dirt warning track in the outfield.”

—Ken Derry, an employee of the New York Yankees baseball team.

“Two words: no cars.”

JUNE 19, 2004, MOUNT WASHINGTON ROAD RACE MOUNT W ASHINGTON, NEW HAMPSHIRE—

Over 1000 runners flocked to the base of Mount Washington for this year’s arduous, 7.6mile uphill race, which acted as both the USA Mountain Running Championship and a qualifier for the 2004 T eva U.S. Mountain Running T eam scheduled to compete in the World Mountain Running Trophy later this summer in Italy.

The men’ s race was decided when the starter’ s pistol fired, as Jonathan Wyatt of Wellington, New Zealand, showed the leg speed that has won him three previous world championships. His time of 56:41 set a new course record and humbled American runners Paul Low, Simon Gutierrez and Eric Blake, who qualified for the Mountain Running Team as the top three American finishers.

In the women’s race, Czech Anna Pichrtova outran American runners Erica Larson of Los Alamos, New Mexico, and Laura Haefeli of Del Norte, Colorado. Pichrtova’s winning time of 1:12:19 was two minutes faster than Larson and five minutes better than Haefeli.

But the two Americans can look forward to a rematch in Italy as well, since their performances clinched them spots on the U.S. Mountain Running T eam.

COMPLETE RACE RESULTS ARE AVAILABLE AT WWW.GSRS.COM/MWRR.

—One of the reasons listed for running trails on the Are You Nuts? Trail Race Series website (www.are-you-nuts-trailrace.com). The series hosts six trail-running events in Washington in 2004.

“A runner came in, grabbed a big handful of Ruffles potato chips, pulled on her halter top and dropped them in.”

—Hank Garretson’s account of a racer’s sodium-hoarding actions at the Bishop High Sierra 50-Mile Race in May in Bishop, California.

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MAKING TRACKS

A Not-So-Tall Tale DON’T LET HER SIZE FOOL YOU. CINDY HARRIS IS A TRAIL GIANT. History books are loaded with smaller-than-normal figures who accomplished grand feats. Think David versus Goliath, diminutive Mother Teresa and vertically challenged Napoleon. ¶ Soft-spoken and shy, trail runner Cindy Harris does not exhibit any hint of a Napoleon complex and, at 5'2" and weighing 95 pounds, she is not a physical presence that instills fear at the starting line. But once the starter’ s pistol sounds, a transformation takes place. This 35-year -old accountant from Indianapolis devours technical trails and hills like an IRS auditor surrounded by tax returns. The bottom line is this: very few trail runners can say they have defeated Harris.

In Indiana’ s DINO T rail Series (www.dinoseries.com), Harris has left her mark. Going into July’ s Muscatuck Park Race, she had won 15 consecutive DINO 5K races in which she has raced —a span of more than two years. And her dominance extends beyond the DINO series. In the last 10 years, Harris has won 34 out of 37 stair -climbing competitions, including four out of seven titles at the prestigious Empire State Building Run-up in New York City.

Says Brian Holzhausen, DINO Race Series Race Director, “What sets Cindy apart is probably the paradox of her being very petite, quiet and reserved ... yet she’s such a fierce competitor.”

I love running the stairs and, in the winter, it’s the easiest way to train around here. I enjoy the feeling of accomplishment after a hard stair climbing session or race more than regular road races.

HOW’S THE TRAIL-RUNNING SCENE IN INDIANA?

HOW DO YOU TRAIN FOR THE TRAILS?

HAVE YOU BEEN RUNNING THE TRAILS VERY LONG?

After I graduated from college [Indiana University, 1990], I ran a lot on the roads. Then I discovered Eagle Creek Park in Indianapolis and started running the trails there. Now , road racing just seems so boring.

AND, ASIDE FROM THE TRAILS, YOU ALSO RUN STAIRS?

BY THE NUMBERS

Cost to enter one Van Cortland Track Club’s Summer CrossCountry Series race, held in the Bronx, New York.

The Indiana weather makes it difficult.

Some winters the trails are fine, other winters they are covered in ice. Those months I run on the road, treadmill or indoor track. Indiana is by no means a trail-running netherworld—although we are in need of more paths.

WHAT ARE YOUR GREATEST STRENGTHS AS A TRAIL RUNNER?

I’m a really strong uphill runner . I do get a little scared on the steeper downhills. I also love to win and that drives me.

DOES YOUR DINO STREAK PLACE ANY ADDED PRESSURE ON YOU?

teases me about it, saying, “It’ll be BIG news when you lose.”

YOU AND JAMES WERE MARRIED RECENTLY—HOW HAS MARRIED LIFE CHANGED YOUR APPROACH TO RUNNING?

James and I actually met at a DINO series trail run, so it makes sense that he is very supportive of my training and, I’m supportive of his running and biking. He’ s always offering me new ideas, and it’ s great to train together and share in the excitement of races.

There is some. My husband, James,

—GARETT GRAUBINS

$740

$5,000

$10,000

Cost to enter all four races comprising the “Grand Slam of Ultrarunning”—Western States 100 Endurance Run, Leadville Trail 100, Wasatch Front 100 and either the Vermont 100 or Old Dominion 100.

Total prize money awarded in the 2004 Teva Mountain Games Gore-Tex U.S. Trail Running Championships on June 5 in Vail, Colorado.

Approximate cost, per mile, to convert a former Wisconsin rail line to a crushed limestone trail, according to Rails-to-Trails (www.railstrails.org), a nonprofit advocacy group that aims to create a nationwide network of public trails.

MAKING CENTS OUT OF TRAIL RUNNING

3 BUCKS

I have won Chicago’ s Hustle Up the Hancock (up the John Hancock Building) six straight times and the Go Vertical Sears T ower Climb back-toback. My local favorite is the Indianapolis Bop-to-the-T op up the AUL Tower—I have won that race 10 straight years.

ILLUSTRATION BY JEREMY COLLINS

Surprisingly, there are a lot of races in Indiana. The DINO Series is tons of fun.

The courses are not easy, but that’s why I like them.

IN ADDITION TO THE EMPIRE STATE BUILDING RUN-UP, WHICH OTHER STAIR CLIMBS HAVE YOU WON?

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Carpenter Nails It SAN JUAN SUMMER SOLSTICE 50 MILER JUNE 19, 2004, SAN JUAN SUMMER SOLSTICE 50MILER, LAKE CITY , COLORADO— This

year’ s race marked the ultramarathon debut of 39-year-old Matt Carpenter (pictured) of Manitou Springs, Colorado. With numerous mountain-running records—including fastest times for both the Pikes Peak (Colorado) Ascent and Marathon— Carpenter had already left his mark up to the marathon distance, but never longer.

After Carpenter registered for the race, debate swirled around how he would perform at such a distance and on such a difficult course—the San Juan Solstice has over 13,000 feet of climbing and features over 20 miles above 12,000 feet. “I felt intense pressure for this race,” says Carpenter. “My goal was to not make a fool of myself.”

Carpenter silenced the pessimists, winning the race with a shocking time of 7:59:44, obliterating the previous record of 8:43:23. That previous record represents the only other time in the race’s 10-year history that a runner broke nine hours.

To put Carpenter’s performance into perspective, consider this: in the first seven years of the event, only two out of approximately 600 total runners ran the course under the mystical 10-

16 TRAILRUNNERMAG.COM | SEPTEMBER 2004

hour barrier, dubbed the “Mutant” category. The record Carpenter broke— set by Dave Mackey of Boulder , Colorado—was widely considered unbeatable. Says Carpenter of his race, “My best speed years may be behind me, but running an ultra has brought a spark back to my running— it feels good.”

Says race director , Jerry Gray , “Carpenter’s time shows what a freak of nature he is.” Gray took those words one step further, establishing a new finishing category with the “Freak of Nature” designation (anyone finishing under eight hours).

In the race’s women’s division, Anthea Schmid of Crested Butte, Colorado, continued her superb year with a women’ s winning time of 10:34:19—18 minutes ahead of runner -up Helen Cospolich of Breckenridge, Colorado. Already in 2004, Schmid has been named to the U.S. 100K national team and posted wins at Arizona’ s Pemberton 50K and Utah’s Red Hot Fat Ass 50K. She and Cospolich will square off again at the Leadville Trail 100 this August.

COMPLETE RACE RESULTS ARE AVAILABLE AT WWW.LAKECITY50.COM.

DAVID CLIFFORD

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ADVENTURE

by Garett Graubins • photographs by David Clifford

Office Pace A “BUSINESS TRIP” ALONG THE UTAH/COLORADO BORDER PROVES A PERFECT REMEDY FOR THE DAILY GRIND THIS MONTH: FASTPACKING WHERE: UNCOMPAHGRE PLATEAU, CO ADVENTURE RATING SCALE:

The fallen trees, stream crossings, route finding and several miles of crusty snow turned this scenic cruiser into an adventurous foray.

18 TRAILRUNNERMAG.COM | SEPTEMBER 2004

S

“So the race doctor said he couldn’t make a diagnosis without a blood, stool and urine sample. With that, the runner shrugged, gave the doctor his running shorts and continued down the trail, bare butt jiggling under the sun.”

My co-workers, Michael and David, erupted in laughter as I told my favorite trail-running joke. Spirits soared! It was Thursday, the sun was shining and we had escaped the Trail Runner offices for a two-day, 22-mile overnight trail-running adventure in Colorado’ s Uncompahgre National Forest.

Minutes later , the laughing stopped abruptly. W e parked by a locked gate across the road—“Closed until June 1,” read the sign. It was May 6.

Highs and lows during a long backcountry run are as certain as tired quads. Time to make the best of a sour situation. Michael, our navigator , scanned the map and salvaged a ray of hope. A trail from nearby Unaweep Canyon could give us side-door access to our target destination, a networks of trails on the Uncompahgre Plateau.

“Let’s make it happen,” said David.

An hour later , we finally took the trip’s first strides up an 1800-foot climb in Gill Creek Canyon. Snow at higher altitudes had swollen the creek, which quickly soaked our feet, but a challenging day on the trail is better than the best day at the office.

“Remember, this is work,” said Michael as he danced over a stream crossing and onto a carpet of pinecones under charcoal-granite walls.

Above, the trail flattened in a meadow dotted with groves of majestic, thicklimbed ponderosa pines and quaking aspens. A few gradual downhills let us stretch our legs before another canyon ascent brought us to an oasis called Little Bear Lake. Once we reached the lake, off came the packs and out came the snacks. Michael and I noshed on energy bars, trail mix and cheese. David munched on a sausage so pungent that I could still smell it the next day .

“It can’t get better than this,” I said.

“We could have brought those beers,” said Michael.

Leaving the lake behind, we reached

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an overlook. Spread out before us: a 2000-foot-deep gorge with shallow canyons branching out in several directions. W e could see the Uncompahgre Plateau and the circuitous route we would take around it. While I quietly wondered how much farther we had to go, Michael plunged down a hillside of prickly manzanita plants, aiming for our destination, the Unaweep Loop Trail, a dirt ribbon far below .

The north-facing slopes of the Plateau brought a surprise—snow . Shady parts of the trail had knee-deep drifts and our run turned to a post-holing slog. Step.

Sink in. Cuss. Repeat. By the end of the day, our legs told the tale—blood dripped down our shins from icy cuts.

At sunset, an outcropping of rock and grass, seemingly suspended thousands of feet above the canyon floor , became our lodging. A campfire cast soothing heat, and we swapped stories between mouthfuls of food. Stars plastered the sky, so we simply crashed out on the earth. As I drifted toward sleep, I recalled the sight of bear tracks earlier and wondered if I should stash my extra food closer to Michael. during the night, and we awoke the next morning to warm sunshine and hot coffee.

After an oatmeal breakfast, we hit the trail. We had finished most of the trip’ s climbing—approximately 5000 feet—the

THE LOCAL BEARS A VOIDED US

FROM TOP TO BOTTOM: A PONDEROSA ESCORT TOWARD LITTLE BEAR LAKE; IT HELPS TO HAVE AN EXTRA SET OF WATCHFUL EYES IN BEAR COUNTRY; POST-HOLING PANDEMONIUM.

previous day, so we relaxed a bit in anticipation of a more laid-back Day Two. A few meandering miles with lingering snow brought us to the north-most edge of the plateau. Rounding it, I hit the brakes. “W ahoo!” I shouted as I absorbed the panorama. The red canyons of Utah sat only a few miles away, and on the horizon, the skyscraping La Sal Mountains slumbered under coats of snow.

We could have savored that very spot for hours, but we still had 12 miles ahead of us.

Following a steep climb, the trail reached the top of the Uncompahgre Plateau, with more ancient Ponderosas and the first flowers of spring. While the area is a popular camping destination, we concluded we were the first ones to set foot on these trails all season. That belief was soon shattered.

“You boys aren’ t scaring the turkeys, are you?” asked the bedraggled, camouflaged man with the shotgun. He had appeared out of nowhere while we pondered the trail map and compass for the umpteenth time.

So much for our reverie.

Now we pounded down the homestretch, a long, flat section that returned us to Little Bear Lake.

The hot sun peaked overhead, but the towering pines made for pleasant

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ADVENTURE LESSONS LEARNED 1. BEFORE YOU HEAD OUT, CONFIRM ACCESS ROADS ARE OPEN. 2. CHECK YOUR MAP FOR NORTH-FACING SLOPES, ESPECIALLY EARLY OR LATE IN THE TRAIL-RUNNING SEASON. SNOW CAN DAMPEN SPIRITS-AND CUT YOUR SHINS—QUICKLY. 3. BRING SPARE SOCKS. AFTER MILES OF SNOW, MINE WERE SOAKED AND I HAD TO SUFFER BAREFOOT AROUND THE CAMPFIRE. 4. JUST BECAUSE YOU CAN’T SEE BEARS DOESN’T MEAN THEY’RE NOT WATCHING YOU.

shade. From the lake, we had about seven miles of gradual downhill back to the trailhead.

Michael and I sat on the tailgate of his pickup, muddy shoes and dripping socks strewn on the ground. Our eyes were glued on the opening in the meadow as we waited for David to appear.

We could hear him before we could see him. His breathing was labored and, when we could see him, his gait was a little lopsided. Nevertheless he came running right at us with a huge smile from a tough job completed. “A wesome,” he said with a semi-delirious laugh.

“Cheers, my Uncompahgre compadre,” I said, holding out a cold beer for him.

We toasted our 16-ounce cans. After a few belches, somebody recited a bad joke while we piled into the truck. It was a tough two days at the office.

PASSPORT TO ADVENTURE:

UNCOMPAHGRE PLATEAU, COLORADO

TWO HOURS LATER,

GETTING THERE: Grand Junction (pop: 41,000) is base camp for this adventure—it’s a small metro area complete with an airport. Denver is a four-and-a-half-hour drive away. From Grand Junction, head south on Route 50 to 141. Head west into Unaweep Canyon and turn left on Divide Road. This will take you into the Uncompahgre National Forest, home of a vast network of trails. Make your trail run as long or short as you like.

SEASONS: Even in late spring, there is snow on north-facing slopes. Summertime is ideal. In fall, the aspens and gambel oaks are ablaze in color.

GEAR: Trails reach elevations of 9400 feet, so be prepared for cool weather. Dress in layers. There are many streams and drainages from which to drink; just be sure to bring purifying tablets or a filter. Some trails are primitive and don’t appear on the area’s maps—bring a compass and topographical map to stay on track.

RESOURCES: Grand Junction Trails and Camping Guide, published by outdoorguru.com, is a useful guide if accompanied by a topographical map. We found the customizable National Geographic TOPO! Colorado map most reliable (www.trailsillustrated.com). If you have any last-second gear needs, go to Running Outfitters in Grand Junction at 437 Colorado Avenue (970-241-7866).

TRAIL TESTED MONTRAIL HARDROCK; $90 IF THERE’S A SHOE PERFECTLY SUITED FOR A MULTI-DAY RUN on snow, through water crossings and over technical footing, it should be named for one of the most gnarly races of them all, the Hardrock 100. I chose the Hardrock for this trip and it did not disappoint. The wide platform and buttressed heel cup delived firm strides regardless of the footing while the lacing system ensured a snug fit. The Hardrock also features a protected toe box and shielded sides, for a fortress-like feel as you clank your toes and instep against trail crud. But does it breathe with all that protection? Not as well as we would have liked. After an early creek slog, my feet stayed damp. Still, it’s tough to find a more burly shoe at a reasonable weight (13 oz) than the Hardrock. www.montrail.com. 800-647-0224

GALLOPING GOURMET MOST CAMPING DINNERS LEAVE YOUR STOMACH RUMBLING and longing for some “real food.” Enter Backpacker’s Pantry. The folks at BP take the grunt out of overnight trail runs with lightweight (a typical meal weighs less than 10 ounces), freeze-dried meals that deliver essential vitamins and minerals—and great taste. Choose from such offerings as Southwestern Smoked Salmon Pasta, Pad Thai or Huevos Rancheros. The Smoked Salmon comes with a scrumptious two-ounce filet that you add to a citrus dill chipotle cream sauce with Rotini pasta. On a trip around Colorado’s Uncompahgre Plateau, our BP meals provided the perfect blend of sodium, carbos and protein. Come morning, we were rarin’ to hit the trail (after a cup of Melitto-brewed French Roast, of course). 800-641-0500; www.backpackerspantry.com

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NUTRITION

by Jason Gootman & Will Kirousis • photograph by David Clifford

choices, what would you eat? Y ou would eat plants and animals. More specifically, foods like fruits, berries, vegetables, tubers (e.g. potatoes, yams), nuts and seeds, and animals like fish, cows, deer, buffalo and birds (and their eggs). Nature does not make mistakes.

If you eat what is found in nature, you can rest assured you will be consuming everything that you need and nothing you do not need.

The less a given food is altered before you eat it, the better. This means that just choosing naturally occurring foods is not enough. You should also eat foods as close to their whole state as possible.

When a whole, natural food undergoes processing of any kind, its chemical structure is changed, thereby altering its nutritional value.

Consider an apple. Y ou could go to an apple tree, pick an apple and eat it. In this case, you consume the apple in its whole state, ensuring that you receive all the nutritional benefits of the apple.

Then consider an apple pie purchased at your local grocery store. Those skinned apples mixed with many other ingredients, including sugars and hydrogentated oils, and, then baked at 350 degrees, dramatically reducing the nutritive power of the apples.

Eat Like a Caveman

B

THE PRINCIPLES OF GOOD NUTRITION ARE THE SAME AS THEY EVER WERE: WHOLE FOODS ARE A WHOLE LOT BETTER Behind all the daunting five-syllable biochemical names of nutrients, the keys to good nutrition are really very simple. All too often, trail runners fall into the trap of following the latest trends in nutrition attempting to gain a boost in performance. For years, people sought to maximize their health and athletic performance through a low-fat diet. Now, many of those same people adhere to a low-carb diet. Yet how our bodies function remains the same.

Each time you watch the evening news or read your local newspaper, you are hit with some new nutrition “discovery .” In reality, what we need to know about nutrition, to optimize our health, we already know. The keys to good nutrition lie in our evolutionary history , and have been unchanged for thousands of years.

These principles should guide you — not the conflicting 30-second sound bites you hear from the idiot box.

KEEP IT SIMPLE A few straightforward guidelines will help you determine the best foods to eat: Any natural foods that can be eaten with minimal processing are good.

These foods fall into two categories: plants and animals. Think of it this way: If you were not a modern-day human with a car and a grocery store that provided hundreds of processed-food

WHY EAT THESE FOODS? As stated, whole, unprocessed food contains all the nutrients your body needs and do not contain any harmful substances. Let’s take a closer look.

MICRONUTRIENTS: Micronutrients are vitamins and minerals, which are essential co-enzymes in the body’ s metabolic processes. Whole, unprocessed foods are the most nutrient-dense foods, while processed foods and refined grain products are nutrient-sparse. Processed foods provide ample energy , but low amounts of vitamins and minerals.

Since the advent of agriculture, humans have used refined grains as an increasingly large component of their diet, replacing fruits and vegetables in the process. In 1997, an analysis of 4500 research studies examined the effectiveness of certain foods as preventative agents for 18 types of cancer .

Vegetables were found to have a convincing preventative effect on five of the SEPTEMBER 2004 | TRAILRUNNERMAG.COM 21

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Q

cancers, a probable preventative effect for four cancers and a possible preventative effect for seven cancers. For fruits, the analysis revealed four convincing, four probable and four possible.

Yet for grains, there were zero convincing or probable effects found, one possible effect and, for cancer of the esophagus, grains were found to possibly increase the risk. So although grains do contain micronutrients, fruits and vegetables appear to contain greater quantities of the specific nutrients that we are designed to eat and therefore exert a much greater effect on preventing disease and maximizing health.

FIBER: People who eat fiber -rich diets have lower blood cholesterol levels, a reduced risk of several cancers especially cancer of the colon, and better regulate blood-sugar levels. Whole, unprocessed plant foods like apples, pears, carrots, peas, almonds and leafy greens are the best sources of fiber .

True whole grains like wheat berries, quinoa, barley, millet and other unrefined grains can also provide fiber. It is believed, however, that fiber from pre-

SHOULDN’T GRAINS MAKE UP THE MAJORITY OF MY DIET? We have been taught this for many years. As a result, you can still walk into any endurance athlete’s kitchen and you will still find far too many refined grains such as pasta, bagels and cereal grains. There is a better way.

Humans have only been eating grains since the advent of agriculture, which was about 10,000 years ago. This may sound like a long time, but considered in the total course of mankind, these years can be represented by 8 minutes of a 24-hour day. This means that man has simply not had enough time to genetically adapt and evolve to a grain-based diet. There is no single nutrient that can only be found in grains. All of the nutrients found in grains can be found in more robust quantities in fruits, vegetables, tubers, roots, nuts, seeds, meats and fish. Plus they can be eaten without processing thus preserving their inherent vital nutrients. Truly whole grains (bulgur, quinoa, barley, etc.) that have not been refined can be a good part of your diet, but do not have to be the majority of your diet. Refined grain products (breads, crackers, muffins, pastries), however, have no place in the diet of a health conscious, performance-minded athlete.

WON’T I HAVE LESS ENERGY IF I AM EATING MORE FAT AND LESS CARBOHYDRATES? For some reason, we have been led to believe that carbohydrates are the only source of energy in the body. This is simply not true. Fat is actually a much better energy source for fueling endurance activity if your body is capable of using it. Through proper aerobic training, we are actually teaching our bodies to utilize fat as fuel. A diet that contains healthy fats has been shown to aid in this process. If fat is absent and carbohydrate is the prevalent source of fuel, your body tends to utilize this easy-to-access substrate in place of fat.

During aerobic exercise our body wants to tap into its phenomenal fat-burning capability, which is the metabolic key to maintaining a fast pace for extended distances. Our ability to burn fat for fuel lasts for much longer than our ability to burn carbohydrates.

WHAT ABOUT SPORTS BARS, DRINKS AND GELS? “Sports foods” are not whole foods. In fact they are often extremely refined. That being said, they are the ideal food choice when used correctly. These foods, broadly stated, are intended for use during and immediately after very vigorous (long and/or intense) exercise. Their composition is designed to take advantage of the unique hormonal states that our bodies encounter during and after vigorous exercise. The key is to not fall into the trap of using these foods as replacements for real foods in your daily diet. Likewise, food supplements should be used to, well, supplement (and are not a substitute for) a good habitual eating style.

A

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NUTRITION agricultural foods is a better source of fiber because of their decreased association with phytic acid. Phytic acid, found primarily in grains, interferes with mineral (i.e. iron, zinc) absorption in the body.

Fat is not just OK to eat. Fat is not just good for you. Fat is essential! That is why dieticians have coined the term “essential fatty acids.”

The richest source of essential fatty acids are naturally occurring plant foods like cashews, sunflower seeds, avocados and olives as well as animal foods like coldwater fish and free-range animals.

In addition, eating whole, unprocessed foods promotes the critical balance of two essential fats in the body , Omega-3 and Omega-6 fatty acids. The Omega-3 to Omega-6 ratio should be in the range of 1:1 to 1:4 for optimal health. The standard American diet of processed foods and refined grains often balloons this ratio to as high as 1:25. This is because our diets are typically too high in Omega6 fatty acids which come primarily from vegetable oils and too low in Omega-3 fatty acids which come from fish, meat

ESSENTIAL FATTY ACIDS:

and many nuts and seeds. A skewed Omega-3 to Omega-6 ratio leads to the development of a myriad of health problems, including cardiovascular disease.

To promote the healthy balance of fatty acids in the body, make sure to eat modest amounts of naturally raised meat and fish as well as plenty of fresh fruits, vegetables, nuts and seeds.

Protein is a major component in each cell in your body . Nature supplies the most complete protein in the shape of all forms of animal flesh. If the animals and fish are well-raised (no growth hormones, no antibiotics, ample room to roam, natural diet and low stress) or better yet, caught in the wild, their meat is high in quality protein, low in saturated fat and also provides essential Omega-3 fatty acids in the optimal balance.

QUALITY PROTEIN:

The glycemic index is a measure of a carbohydrate food’s ability to raise blood sugar levels (see Nutrition, No. 21, May 2003).

High-glycemic carbohydrates raise blood sugar rapidly and tend to leave LOW GLYCEMIC INDEX FOODS:

people hungry again just a short time later. They include refined foods like fruit juice, sweets and refined flour products such as bagels and pasta.

Regular consumption of high glycemic carbohydrates tends to produce bloodsugar and energy fluctuations and mood swings.

Carbohydrates that are lower in glycemic index release their energy more slowly, producing a greater feeling of satiety and promoting the utilization of fat as fuel (a critical concept to trail runners and all endurance athletes). These are whole foods like vegetables and fruits. The great thing is that nature takes the guesswork out of the glycemic index. There are very few high-glycemic foods in nature, and eating a wide variety of natural foods provides a low glycemic diet.

Will Kirousis and Jason Gootman coach endurance athletes of all levels. They operate Tri-Hard Sports Conditioning Systems (www.tri-hard.com) and are certified coaches by USA Triathlon and the National Strength and Conditioning Association.

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T R A I L Rx

by Therese Iknoian • photograph by Ray Wood

runner more quickly and more frequently than previously believed.

“Anyone runs some risk of pulmonary or cerebral edema, but a person who exercises has a greater risk because of the added stress,” says Carl Maresch, Ph.D., University of Connecticut Professor of Exercise Science and a former high-altitude trail marathoner . “It may be more possible than we originally thought that you’d develop symptoms.”

The good news is, if recognized early, a victim of AMS, HAPE or HACE can take simple steps—returning to lower elevation is best—to resolve the problem. It is critical, however, to recognize the symptoms, and be alert enough to know you’re not just tanking on a run and willing to say, “Stop, something’s wrong.”

AMS

Sick of Altitude, or Altitude Sick?

KNOW WHEN TO SAY WHEN IN THE HIGH COUNTRY

I

If you don’t live at altitude, you know the last-gasp feeling of heading to the mountain trails for a run that leaves you wondering if you’re really that out of shape. Indeed, runners living at low elevations have to pay attention to more than just the creeks, wildflowers and big views of the mountains—they also need to monitor their bodies for signs of altitude sickness.

The least serious altitude affliction is Acute Mountain Sickness (AMS). Although it is relatively benign, AMS can progress to high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE). Altitude sickness can not only strike at moderate altitudes—as low as 5000 feet—but also can pounce on a hapless, healthy trail

24 TRAILRUNNERMAG.COM | SEPTEMBER 2004

Most people won’ t feel the effects of altitude until they reach 4500 to 6000 feet, depending on their sensitivity , fitness and exertion level, says Maresch.

The reaction may only be a mild feeling of breathing a little harder. But once you go to 6000 feet and up to 10,000 feet— still considered “moderate” elevation and definitely in the ranges of many trail runners and mountain races—more serious warning signs may strike.

SYMPTOMS: Symptoms may include fatigue and sluggishness, a dull headache, higher rate of urination, slight nausea, drowsiness, lack of appetite, heart palpitations and higher rate of breathing. Many symptoms mimic how you feel during a hard workout, so pay careful attention to your body to recognize something out of the ordinary.

TREATMENT: Drink lots of fluids since dehydration is often the cause of the headache, get plenty of rest, eat carbohydrates since they help your body retain more fluid, avoid alcohol and excess caffeine, take aspirin or acetaminophen and reduce stress on your body by backing off your running intensity.

If you’re going to be at altitude for just a day to a few days, Scott Creel, an assistant cross-country coach at Montana State in Bozeman (5000 feet), advises, “Just run a little bit slower . Be satisfied with running the same effort and not necessarily pace.”

PREVENTION: Acclimatization can take five to 10 days, and simply involves

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TRAVEL SAVVY Since many trail runs and races are at altitude and attended by those who live at lower elevations, “racing,” for many runners, may be a misnomer. The best approach is to get to higher elevation a week early to let your body acclimatize; during this period, do only easy runs, gradually gaining elevation over several days. If it’s not possible to devote this time, says Maresch, the second-best scenario is to arrive as close to the race start time as possible—as close as six hours but within 24 hours. In this situation, the pulmonary pressure hasn’t yet had a chance to increase fully, leaving you—usually—feeling better. If neither option is possible, slow your pace and hydrate more than normal.

spending time at altitude and gradually going higher . The old adage, “T rain high, sleep low,” is one to heed.

HAPE HAPE is a serious, sometimes fatal condition marked by an increase in lung blood pressure followed by fluid buildup in the lungs, and high-altitude mountaineers aren’t the only victims.

A study last year in Chest, a peer reviewed journal of the American College of Chest Physicians, showed high rates of HAPE in young, healthy skiers who went to altitude and immediately hit the slopes. All were vacationers at moderate-altitude resorts (between 4590 and 7870 feet), and had a mean age of 37. Those afflicted by HAPE experienced labored breathing, “rales” (abnormal breathing sounds that sound and feel like gurgling in the lungs) and fluid buildup in the lungs. All recovered within two to six days. The study concluded that rapid ascent to altitude is a primary cause of HAPE. SYMPTOMS: Warning signs are like those of basic AMS, except you will also experience highly labored breathing and a dry, aggravated cough that can turn into moist rales.

HAPE is caused by a reduced partial pressure of oxygen in the lungs, causing pulmonary pressure and blood flow to rise, says Maresch. Physicians think this increased blood flow stretches the lung’s capillary walls, allowing fluid to seep in.

Some European researchers recently

TRAIL

Rx

showed that HAPE could be caused by a jump in the pressure inside the blood vessels themselves. Either way , going high and jumping straight into hard physical efforts like trail running make the onset more likely.

PREVENTION: The paradox is that pulmonary edema can happen to anyone, no matter how fit, and no matter how many times he or she has already been at altitude without symptoms. Maresch says recent studies have shown that some 15 percent of mountain climbers had some symptoms of edema.

Nevertheless, acclimatization is the key to prevention.

TREATMENT: Simple. Get lower. If you or a running companion is having trouble breathing or even coughing up blood, it’s time to head for a hospital.

Pre-treatment with drugs is possible if you feel you may be at risk, says Maresch. The drug Diamox (acetazolamide) can be taken one to two times a day for several days before you arrive at altitude. But you must obtain a doctor’s prescription, and this option may not benefit the casual weekend trail runner.

HACE HACE is also typically brought on by a rapid arrival at high elevations. It results in swelling of the brain, which could cause it to cease functioning properly.

SYMPTOMS: Generally the same as both AMS and HAPE, but much more severe, with headaches so bad that analgesics won’t relieve them. Also, dizziness, unsteady movements, lack of balance, unclear thinking or confusion and even hallucinations. Lack of balance may be one of the first symptoms, and can be revealed with a heel-to-toe walking test.

TREATMENT: Get lower and find medical help immediately . HACE can progress rapidly and be fatal in only a few hours.

PREVENTION: Once again, acclimatization is the only means of minimizing the threat of HACE, although anyone is susceptible to this dangerous condition.

As Thomas Dietz, a medical doctor specializing in emergency and wilderness medicine, wrote: “It’ s OK to get altitude sickness. It is not OK to die from it.”

Therese Iknoian is a regular contributor to Trail Runner, and writes the Ask the Coach column.

SEPTEMBER 2004 | TRAILRUNNERMAG.COM 25

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or Write: PO BOX 700-3TR SADDLE RIVER, N.J. 07458-0700 AOL keyword: CAMPMOR

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TRAIL TIPS

by Dave Schmidt • photograph by Tim Kemple

sticky-rubber talus shoes. Downsizing to a tight fit is key, as unwanted foot roll can send you flying.

SEQUENCES:

Look ahead a few moves as you run, and choose your tact carefully—taking a poor line can set you up for disaster . Use your hands to grab boulders and help you through the occasional tight sequence.

SQUATS:

The best way to protect your knees and ankles is to absorb as much force in your legs as possible.

As you take a big hit, bend your knees and compress as far as your legs will allow. Spring up immediately and orient yourself for your next move.

READER WISDOM TALES FROM THE DARK SIDE Are you bored running the same trail all the time? Here’s a cure: Pick a trail you run often and do it in the dark, but with a headlamp, of course.

Running in the dark makes you pay attention to things you normally don’t notice—your feet, your ankles and the sound of your breathing. And when you finish you’ll wonder why you ever thought running was boring.

—DELINA CODEY, PORT WASHINGTON, NY

MESSAGE IN A BOTTLE

A

Stone Age

HOW TO RUN ON THE TOUGHEST, TRICKIEST FOOTING THIS SIDE OF BEDROCK

Although trail runners have long struggled through talus fields-those ankle-threatening, jumbled masses of boulders—the competitive incarnation only recently surfaced. Called “stone running,” it involves bounding from boulder to boulder and running down slabs.

Sound like fun? While you probably won’ t run out and sign up to race, practicing moving over such hyper -technical terrain will boost your confidence and efficiency. Here are a few tips to get started.

If you are planning to use hand-held water bottles during a race, be sure that you train with them. This will ensure that your arms and shoulders will be as well-prepared as your legs.

—MIKE LOOS, RAPID CITY, SD Send your revelations on training, gear, nutrition, injuries and technique to trailtips@bigstonepub.com. If we publish your tip, you’ll receive a package of products from ProTech, “Skin Care for the Outdoor Enthusiast.”

BALANCE:

Stone running is about balance. T ighten your core stomach muscles to control your torso and upper body as you pounce from landing to landing. Use your arms as counter weights. Most runners elevate their arms more than normal; experiment and see which heights and angles work best for you.

FOOTWORK: Next to balance, tight footwork is paramount. Practice hik-

ing your line, taking controlled jumps from hit to hit. Gradually increase your speed.

Carefully seek out each hit, and commit.

STICKIES: Safe stone running is contingent on ample friction. Invest in a pair of 26 TRAILRUNNERMAG.COM | SEPTEMBER 2004

Protech offers SPF 30+ sunscreen in a fragrance-free daily moisturizer that helps defend skin from excessive dryness, cracking and infection. resulting from dry skin. www.protechskincare.com.

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Page 27

Anyone Can Enter!

TROPHY

SERIES

> > > < > www.trailrunnermag.com For complete Trophy Series

FINISH any Trail Runner Trophy Series race and you’re automatically entered.

EARN bonus points for placing within your age group. Both ultramarathon and shorter distance divisions.

WIN a trail-running prize package loaded with gear from Trophy Series sponsors.

details and updates.

AUGUST/SEPTEMBER RACE CALENDAR: 08/01 08/06 08/07 08/07 08/14 08/15

Golden Gate Canyon Trail Run 10.3M Resurrection Pass 100 Miler Mt. Werner Classic 5M, 12M Resurrection Pass 50 Miler Stormy 67K Half Wit Trail Run 13.1M

Gilpin County, CO Hope, AK Steamboat, CO Cooper Landing, AK Squamish, BC Reading, PA

08/15 08/18 08/21 08/21 08/21 08/21 08/21 08/21 08/21 08/22 08/26 08/28 08/28 09/01 09/01 09/04 09/04 09/04 09/04 09/05 09/05 09/11 09/11 09/11 09/11 09/11 09/11 09/12 09/12 09/18 09/18 09/18 09/18 09/18 09/18 09/18 09/19 09/24 09/25 09/26 09/26 09/26

'S IN N I ICA R JO E A M T, H RT GGES L NO A BI ION NING T !

NA RUN IES L R I E A TR S S T IN PO

Vail Berry Picker Trail Climb 3M Vail, CO Summit Trail Running Series #6 5K, 10K Breckenridge, CO Five Peaks Trail Series 8K Nakiska, AB Five Peaks Trail Series 9K Cypress, BC Five Peaks Trail Series 8K Dagmar, ON Golden Gate Headlands 50K Sausalito, CA Iroquoia Trail Run 32K Burlington, ON Round Valley Run 5.3M Greenville, CA Shop to the Top of Baldy 6M Ketchum, ID Continental Divide Trail Run 16M Steamboat, CO Musk Ox Run 11.5M Fairbanks, AK DINO Trail Run Series #5 5K, 15K Richmond, IN Bulldog Ultra 30K, 50K Malibu, CA Anvil 59 Minute 39 Second Challenge 2.75M Nome, AK Gilpin Grinder & Gallop 5M & 10M Gilpin County, CO Bergen Peak Trail Run 11.5M Evergrenn, CO Creede Mountain Runs 2M, 12M, 22M Creede, CO Elk Meadow Trail Run 5.6M Evergreen, CO Great Eastern Endurance Run 50K, 100K Charlottesville, VA Breckenridge Crest Mtn. Marathon 5M, 10M, 24.5MBreckenridge, CO Steamboat 10K at 10,000 ft Steamboat, CO Haliburton Forest 50K, 50M, 100M West Guilford, ON Horsethief Canyon Trail Run 6.5M Horsethief Canyon, KS Imogene Pass Run 17.1M Ouray, CO Kremmling Road Kill Trail 5K, 10K, 13.1M Kremmling, CO Mary’s Loop 10M Grand Junction, CO No 02 10K Leadville, CO Desert RATS 148M Fruita, CO Helvetia Mountain Trail Run 10K Helvetia, WV Are You Nuts? Trail Race: Squak Mountain 10K Issaquah, WA Autumn Color Run 5K, 10K, 13.1M Buena Vista, CO Five Peaks Trail Series 8K Delta Lodge, AB Five Peaks Trail Series 8K Buntzen Lake, BC Five Peaks Trail Series 8K Hardwood Hills, ON Laramie, WY Jelm Mountain Run 11M Vail Evergold Trail 10K Vail, CO Golden Leaf Half Marathon 13.5M Aspen, CO Lost Soul Ultra 50K, 100K, 100M Lethbridge, AB Running Bares XC 5K Weatherford, TX Boulder Back Roads Marathon/Half Marathon Boulder, CO Vermont 50K, 50M Brownsville, VT Wild Wild Wilderness Trail Run 7.6M Danville, IL

SERIES ENDS SEPTEMBER 30, 2004.

SPONSORED BY:

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4

TRAINING

HIT THE TRACK RUNNING:

Proven Speed Strategies ONE: A GOOD BEGINNER TRACK WORKOUT IS 8X400 METERS AT ONE-MILE RACE PACE WITH 400-METER JOG RECOVERY. THIS IS INTENSE BUT NOT TOO LONG IN DURATION, AND THE REST IS SIGNIFICANT. TWO: A GOOD STAPLE WORKOUT IS 6X800 METERS AT YOUR 5K RACE PACE WITH 2:30 RECOVERY. THE INTERVALS ARE ENOUGH TO BUILD LUNGS AND LEG STRENGTH BUT SHORT ENOUGH TO MAKE YOU PUSH MUCH HARDER THAN DURING THE TYPICAL TRAIL RACE. THREE: A SLIGHTLY MORE ADVANCED WORKOUT IS 4X1200 METERS AT 5K RACE PACE WITH 400-METER JOG RECOVERY (OR SIMPLY REST FOUR MINUTES BETWEEN INTERVALS).

FOUR: MIX IT UP WITH A “LADDER” WORKOUT. THIS ENTAILS INTERVALS OF 400-, 800-, 1200-, 1200-, 800- AND 400-METERS WITH A 400-METER JOG BETWEEN EACH. SOURCE: YOLANDA FLAMINO

know. “The typical trail runner may not feel comfortable hopping on the track for intervals if they are not used to that environment,” she says. “So, it might help to begin by doing speed work on grass or clear , hard-packed paths. The pace is what’ s important, not the location. Also, it may be useful for a trail runner to do the intervals by time and not distance. So, instead of doing six repetitions of 800 meters (6x800), try doing six three-minute bursts at the appropriate pace.”

These speed sessions will help you handle longer surges on flat parts during races with less effort. Intervals can also improve a runner’ s uphill and downhill ability by increasing leg strength, lung capacity and leg turnover.

DeZutter agrees trail speed sessions can be helpful, but cautions that doing speed on overly technical trails can defeat the purpose because it requires

too much focus on footing and not enough on effort level or pace.

“My favorite off-road speed workout is one on a golf course,” he says. “The intervals are the distance from tee to green on each hole, and range from 200 to 500 meters. The pace varies based on the terrain and length of the interval.

Recovery is an easy jog around the green and over to the next tee box. It is a great, non-structured workout and easy on the joints.”

TRACK ATTACK Serious runners eventually seek out the track intervals, where you can more precisely monitor your workout.

“Since I am a former road racer , the track workouts are necessary torture for me,” says Connecticut’s Carol Kane, 58, a top-ranked age-group ace on the New England trail-running circuit and highschool cross-country coach. “The work-

6

SPEED KILLS:

Common Mistakes

1. STRESSING OUT ABOUT SPEED WORKOUTS. DON’T PANIC BECAUSE IT IS NEW OR SURPRISINGLY DEMANDING. WHEN YOU FINISH A WORKOUT, YOU’LL HAVE A GREAT SENSE OF ACCOMPLISHMENT. 2. REST MORE. SANDWICH YOUR SPEED DAYS BETWEEN EASY DAYS. 3. INSUFFICIENT WARM-UP AND COOL-DOWN. EVERY RUNNER IS DIFFERENT ON HOW MUCH IS NEEDED BUT “NO WARM-UP” SHOULD NOT BE AN OPTION. AN EASY 20-MINUTE JOG IS IDEAL. 4. RUNNING INTERVALS TOO FAST. THEY SHOULD BE DONE AT A GIVEN PACE. SAVE THE “GO-FOR-BROKE ATTITUDE” FOR RACE DAYS. 5. RUNNING EARLY INTERVALS TOO HARD. THIS MAKES QUALITY INTERVALS IN THE LATTER HALF OF THE WORKOUT DIFFICULT. TRY TO MAKE THE SECOND HALF OF A WORKOUT AS HARD OR HARDER THAN THE FIRST HALF. 6. GETTING IN OVER YOUR HEAD. FIND A GROUP OF RUNNERS TARGETING DIFFERENT PACES. START SLOW AND MOVE UP AS YOU GAIN FITNESS. SOURCES: YOLANDA FLAMINO, JERRY DEZUTTER, CAROL KANE

outs are measurable. It’ s in-your -face data that tells you clearly where you are in your training. T rackwork teaches you to run faster with less effort, and the hard workouts make you mentally tough. It translates into running faster , stronger , tougher trail races.”

An important aspect of speedwork that often gets overlooked is recovery , both between intervals and between sessions.

Distance runners tend toward shorter recoveries between intervals to build aerobic strength, while sprinters generally take longer recoveries to build explosive, anaerobic capacity.

Flamino says recovery time depends on interval intensity . For example, if you are doing intervals at mile race pace, she recommends the rest period to be about 2.5 to 3.5 times the duration of the interval. If the intervals are more like 5K race pace, rest should be equal to or a bit shorter than the time it took for the interval.

So, according to this formula, if you are doing 400-meter intervals at mile pace in, say, 1:20, rest between 3:30 and 4:00. If you are doing three-minute 800-meter intervals at your 5K pace, an appropriate rest would be about 2:30.

Flamino says another , less specific way to measure recovery is to jog half the distance of the interval if it was greater than 400 meters or the full distance if the interval was less than or equal to 400 meters.

MISERY LOVES COMPANY Almost any runner doing trackwork swears by the group-training method, which helps raise the level of effort with (hopefully) healthy support and encouragement. Regular weekly workouts can also be fun socially , and a way to meet new running partners. Kane meets regularly with “George’ s Group” near her home for workouts that cover a wide range of levels and abilities, from the state’s fastest runners on down.

DeZutter echoes such sentiments, saying the right training group can help push you to unimaginable training levels. Of course, the wrong training group can have a negative effect, so choose your partners wisely.

“If you know people are going to be expecting you, you’re more likely to get to the track,” he adds. “And other people running fast around you will motivate you to do the same.”

■ SEPTEMBER 2004 | TRAILRUNNERMAG.COM 29

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4

TRAINING

HIT THE TRACK RUNNING:

Proven Speed Strategies ONE: A GOOD BEGINNER TRACK WORKOUT IS 8X400 METERS AT ONE-MILE RACE PACE WITH 400-METER JOG RECOVERY. THIS IS INTENSE BUT NOT TOO LONG IN DURATION, AND THE REST IS SIGNIFICANT. TWO: A GOOD STAPLE WORKOUT IS 6X800 METERS AT YOUR 5K RACE PACE WITH 2:30 RECOVERY. THE INTERVALS ARE ENOUGH TO BUILD LUNGS AND LEG STRENGTH BUT SHORT ENOUGH TO MAKE YOU PUSH MUCH HARDER THAN DURING THE TYPICAL TRAIL RACE. THREE: A SLIGHTLY MORE ADVANCED WORKOUT IS 4X1200 METERS AT 5K RACE PACE WITH 400-METER JOG RECOVERY (OR SIMPLY REST FOUR MINUTES BETWEEN INTERVALS).

FOUR: MIX IT UP WITH A “LADDER” WORKOUT. THIS ENTAILS INTERVALS OF 400-, 800-, 1200-, 1200-, 800- AND 400-METERS WITH A 400-METER JOG BETWEEN EACH. SOURCE: YOLANDA FLAMINO

know. “The typical trail runner may not feel comfortable hopping on the track for intervals if they are not used to that environment,” she says. “So, it might help to begin by doing speed work on grass or clear , hard-packed paths. The pace is what’ s important, not the location. Also, it may be useful for a trail runner to do the intervals by time and not distance. So, instead of doing six repetitions of 800 meters (6x800), try doing six three-minute bursts at the appropriate pace.”

These speed sessions will help you handle longer surges on flat parts during races with less effort. Intervals can also improve a runner’ s uphill and downhill ability by increasing leg strength, lung capacity and leg turnover.

DeZutter agrees trail speed sessions can be helpful, but cautions that doing speed on overly technical trails can defeat the purpose because it requires

too much focus on footing and not enough on effort level or pace.

“My favorite off-road speed workout is one on a golf course,” he says. “The intervals are the distance from tee to green on each hole, and range from 200 to 500 meters. The pace varies based on the terrain and length of the interval.

Recovery is an easy jog around the green and over to the next tee box. It is a great, non-structured workout and easy on the joints.”

TRACK ATTACK Serious runners eventually seek out the track intervals, where you can more precisely monitor your workout.

“Since I am a former road racer , the track workouts are necessary torture for me,” says Connecticut’s Carol Kane, 58, a top-ranked age-group ace on the New England trail-running circuit and highschool cross-country coach. “The work-

6

SPEED KILLS:

Common Mistakes

1. STRESSING OUT ABOUT SPEED WORKOUTS. DON’T PANIC BECAUSE IT IS NEW OR SURPRISINGLY DEMANDING. WHEN YOU FINISH A WORKOUT, YOU’LL HAVE A GREAT SENSE OF ACCOMPLISHMENT. 2. REST MORE. SANDWICH YOUR SPEED DAYS BETWEEN EASY DAYS. 3. INSUFFICIENT WARM-UP AND COOL-DOWN. EVERY RUNNER IS DIFFERENT ON HOW MUCH IS NEEDED BUT “NO WARM-UP” SHOULD NOT BE AN OPTION. AN EASY 20-MINUTE JOG IS IDEAL. 4. RUNNING INTERVALS TOO FAST. THEY SHOULD BE DONE AT A GIVEN PACE. SAVE THE “GO-FOR-BROKE ATTITUDE” FOR RACE DAYS. 5. RUNNING EARLY INTERVALS TOO HARD. THIS MAKES QUALITY INTERVALS IN THE LATTER HALF OF THE WORKOUT DIFFICULT. TRY TO MAKE THE SECOND HALF OF A WORKOUT AS HARD OR HARDER THAN THE FIRST HALF. 6. GETTING IN OVER YOUR HEAD. FIND A GROUP OF RUNNERS TARGETING DIFFERENT PACES. START SLOW AND MOVE UP AS YOU GAIN FITNESS. SOURCES: YOLANDA FLAMINO, JERRY DEZUTTER, CAROL KANE

outs are measurable. It’ s in-your -face data that tells you clearly where you are in your training. T rackwork teaches you to run faster with less effort, and the hard workouts make you mentally tough. It translates into running faster , stronger , tougher trail races.”

An important aspect of speedwork that often gets overlooked is recovery , both between intervals and between sessions.

Distance runners tend toward shorter recoveries between intervals to build aerobic strength, while sprinters generally take longer recoveries to build explosive, anaerobic capacity.

Flamino says recovery time depends on interval intensity . For example, if you are doing intervals at mile race pace, she recommends the rest period to be about 2.5 to 3.5 times the duration of the interval. If the intervals are more like 5K race pace, rest should be equal to or a bit shorter than the time it took for the interval.

So, according to this formula, if you are doing 400-meter intervals at mile pace in, say, 1:20, rest between 3:30 and 4:00. If you are doing three-minute 800-meter intervals at your 5K pace, an appropriate rest would be about 2:30.

Flamino says another , less specific way to measure recovery is to jog half the distance of the interval if it was greater than 400 meters or the full distance if the interval was less than or equal to 400 meters.

MISERY LOVES COMPANY Almost any runner doing trackwork swears by the group-training method, which helps raise the level of effort with (hopefully) healthy support and encouragement. Regular weekly workouts can also be fun socially , and a way to meet new running partners. Kane meets regularly with “George’ s Group” near her home for workouts that cover a wide range of levels and abilities, from the state’s fastest runners on down.

DeZutter echoes such sentiments, saying the right training group can help push you to unimaginable training levels. Of course, the wrong training group can have a negative effect, so choose your partners wisely.

“If you know people are going to be expecting you, you’re more likely to get to the track,” he adds. “And other people running fast around you will motivate you to do the same.”

■ SEPTEMBER 2004 | TRAILRUNNERMAG.COM 29

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TAKE YOUR MARK

by Mark Eller • photograph by Aaron Dodds

TEST THE CREST: BRECKENRIDGE CREST MOUNTAIN MARATHON AND TENMILE RUN

Breckenridge Crest Marathon

A

VERTICAL GAIN IN COLORADO’S TENMILE RANGE

Ask Roch Horton, race director for Colorado’ s Breckenridge Crest races—Mountain Marathon, Tenmile Run and Five-Mile Fun Run— how long his marathon is and you’ll get a well-considered reply .

“Well, we say it’ s at least 24 and a half miles. That’ s based on one attempt, a few years back, to measure the course with a GPS device ... but it wasn’t functioning perfectly.”

Horton says he’ s received several offers to re-measure the course using everything from a digital mapping system to an official USA Track and Field (USATF) odometer wheel, but says he

30 TRAILRUNNERMAG.COM | SEPTEMBER 2004

would “rather leave it a bit of a mystery.” W e don’ t get many complaints that the course is too short or easy .”

The key to understanding the challenge of the Mountain Marathon is to

COURSE DESCRIPTION: The Mountain Marathon begins with a tough climb from 9600 feet in downtown Breckenridge up steep switchbacks to 12,400 feet.

(Tenmile runners return to town from here.) Next comes 11 miles of high, rolling terrain on the Colorado Trail culminating at “Sobel’s Saddle.”

The subsequent “Plunge” busts runners’ quads as it drops 2000 feet.

The deceptively difficult Peaks Trail returns runners to town.

RACE DATE: September 5, 2004 ENTRY FEE: $30 before August 15, $40 thereafter (limit 600 runners) INFO: boec.org; 800-383-2632 BONUS: The 2004 race takes place in conjunction with the Beyond Running Trail Running Camp (September 3-6). Learn about trailrunning form, nutrition and stretching, and run the Breck Crest, too. www.scottjurek.com.

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think vertically rather than horizontally. A 12,400-foot high point, along with 5500 feet of elevation gain and a 10,923-foot average elevation create a lung-bursting test for even the strongest trail runners. Eleven miles (give or take) of the run tread a ridge above tree line, treating racers to panoramic views of the central Colorado Rockies—without a single distracting mileage marker.

Despite the Mountain Marathon’ s uncertain distance, the event inspires serious competition. In 2004, the 10th anniversary of the race, the Mountain Marathon will serve as the USA TF Colorado State T rail Marathon Championship. It’ s long been a favorite with elite runners from around the Central Rockies, who are drawn more for the camaraderie and challenge than an opulent prize purse.

Denver’s Eric Bindner ran 3:53 on the Breckenridge course in 2002—good enough to place him in the top five overall, and to win the 45-49 age group.

“I plan on running this race for years to come,” says Bindner , who ranks it as one of his favorite events in the state.

Bindner attributes his success at Breckenridge to a program of weekly hill intervals, and frequent trips to the high country . “I can’ t emphasize enough the importance of preparing for the altitude,” says Bindner . “Y ou climb very high right away , and then stay up there for a long time. If you’re not comfortable running at 10,000 feet, the second half of the course starts to feel very long.”

Bindner carries a water bottle and energy gels on the course, and layers a long-sleeve synthetic top over a synthetic T -shirt and brings a hat and gloves. That’ s a reasonable set-up for top-flight racers, says Horton, but average runners should consider bringing a hydration system capable of holding 30 ounces or more of fluids, extra food and clothing, including a waterproof, breathable jacket.

“With all the time the runners spend above tree line, the threat of lightning is the biggest safety concern,” says Horton. A contingency re-routing plan to keep the runners off the highest sections of the course exists, but so far Horton has not needed to implement it. Even so, brief snow or rain showers

Page 31

are common, and competitors should be prepared.

Even accomplished trail runners struggle to complete the Mountain Marathon in five hours, and many racers opt for the challenging alternative—the Tenmile Run. Unlike its big brother, the Tenmile Run isn’t shorter than its moniker implies—it’s actually longer, closer to 13 miles.

“It’s named for the T enmile Range,” explains Horton. The T enmile run opens with the same daunting climb of the Mountain Marathon before returning to town via a precipitous descent that is, according to Horton, even more difficult that the marathon’ s

infamous “Plunge” section.

“We try to make it clear to the runners that the T enmile course isn’ t 10 miles long, but every year a few people get fooled,” says an innocent-sounding Horton. At either distance, Breck Crest racers should remember that it’s the altitude—and the attitude—that make these events special.

Note: Support of these not-for-profit events allows the Breckenridge Outdoor Education Center (BOEC) to provide outdoor education programs to people with disabilities, serious illness and other special needs.

SEPTEMBER 2004 | TRAILRUNNERMAG.COM 31

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HANS

32 TRAILRUNNERMAG.COM SEPTEMBER 2004

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ACROSS AMERICA

GERMAN HANS-DIETER WEISSHAAR DEFIES FATHER TIME AND ASTOUNDS WITH HIS TRAIL-RUNNING FEATS.

BY GARETT GRAUBINS // ILLUSTRATION BY DARCY MUENCHRATH

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A

A white Fiat camper—essentially a large metal box on wheels—sits in the parking lot of McDowell Mountain Park the night before the Javelina Jundred 100-mile race in the desert outside of Phoenix, Arizona. It has German license plates and a European Union bumper sticker. The blinds are drawn, but light from inside gives them a faint glow .¶ Inside, a tall, gaunt, 63-year-old man repairs his trail gaiters with the meticulous care of a seasoned cobbler. His cloud-white hair matches his closely-cropped beard while his kind eyes, peeking over the top of his wiry glasses, reflect a wide-eyed excitement. The talk flows through an eclectic mish-mosh of topics, from trail-running gear to socialism in Europe.

34 TRAILRUNNERMAG.COM SEPTEMBER 2004

Forever Young

Weisshaar (pronounced “Wise-harr”) is a retired German doctor and almost old enough to qualify for social security and ride off into the Caribbean sunset. Instead, he breaks the age mold. He, his wife Susi and their white Fiat are regular fixtures on the trail ultrarunning circuit. From Wyoming’ s Big Horn Wild & Scenic T rail Races to V irginia’s Massanutten Mountain 100, there’s hardly a 100-miler Weisshaar hasn’t run. This May, he completed his 58th 100-mile race, the German 100 Mile Trail Run—a race he directs and which takes place around his

DAVID CLIFFORD

“Ah, this is Carmen!” he suddenly exclaims as the soft background music explodes into an operatic crescendo. In a fluid motion, he launches from his chair to check on the water he’s boiling for coffee, all the while conducting an imaginary orchestra with one free hand in this 10-foot by eight-foot space. “I have three passions,” exclaims Weisshaar, “opera and classical music, jazz and running.”

This is the spontaneous world of Hans-Dieter W eisshaar, where anything is possible—cross-country roadtrips, countless ultramarathons and shocking endurance.

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“HANS DOESN’T JUST LIVE A TRAIL RUNNER’S DREAM LIFESTYLE—HE ALSO LIVES LIFE AND DOES IT WITH STYLE.”

hometown of Landwehrhagen in central Germany . In all, he has run over 500 races of marathon distance or longer .

There are fanatical ultrarunners, but W eisshaar is one of a kind. First, nobody has run as many ultramarathons in such a short period of time—he ran in 18 100-milers in 2003 alone.

Second, nobody has done it at his age.

But the story of Weisshaar goes beyond numerous 100-mile races and age-group accomplishments. It is a legend in the making, a beautiful opera in progress. If the Brothers Grimm were still around, they would be clamoring for the book rights.

As Roch Horton, a fellow trail runner from Frisco, Colorado, puts it, “Hans doesn’t just live a trail runner’ s dream lifestyle— he also lives life and does it with style.”

Coming to America

Born June 23, 1940, W eisshaar grew up in SchleswigHolstein, a northern-German city close to the former East German border. He later attended Freiburg University in the

Black Forest region of the country and began a long career in clinical chemistry and as the medical director of a Red Cross Blood Bank. But W eisshaar says, “That was another life. I’m happy to have moved on.”

In his “previous life,” W eisshaar ran a lot on the roads, mostly because few European races touch dirt. He has run over 100 road marathons and, at age 51, even covered the 1992 Hamburg (Germany) Marathon course in 2:59. Despite his road background, W eisshaar is quick to point out, “I always loved the trails.”

Weisshaar’s adoration of the trails eventually brought him to the United States. It was a trip in 1999 that shaped the person he is today . That year , he flew to the U.S., rented a car at Chicago’s O’Hare Airport and drove north for his first trail 100-miler, the Kettle Moraine 100 in LaGrange, Wisconsin. He outlasted the hot and humid conditions, finished 14th out of 114 starters and fell under the 100-mile spell. Weisshaar’s eyes look longingly toward that fond memory as he says, “Y ou SEPTEMBER 2004 TRAILRUNNERMAG.COM 35

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never, ever forget your first. It is very special.”

That summer , W eisshaar ran six 100-mile trail ultras, including California’s Angeles Crest 100, Arkansas Traveller 100 and Superior Trail 100. But he was just getting started, and has returned every year since. “There are not many trail races or ultras in Germany and I made so many great friends here,” he says, adding, “and I developed an addiction to running remote trails at night.”

One of W eisshaar’s stateside friends, Rich Limacher of Matteson, Illinois, remembers his first encounter with Weisshaar. “My email nickname is ‘T roubador,’ and Hans-Dieter emailed me to say that ‘The T roubador’ was his favorite opera of all time and he cried when he heard it.

I started thinking, ‘What a wuss!’ I soon had to eat that thought at the 2000 Hardrock 100—the 60-year-old gentleman from Germany finished in 45 hours and 23 minutes, while I DNFed.”

Humble Hero

Weisshaar isn’ t a burly , thick-limbed trail ultrarunner. To begin with, he has the skinny , non-muscular build of a road runner . He doesn’t wear an outfit emblazoned with sponsor logos. In fact, he’s known for wearing the same top in most of his races—an orange-red cycling jersey bought from a thrift store. Weisshaar was shy during interviews for this story . “Don’ t make a hero of me,” he said. For W eisshaar, trail running is about friendships and personal accomplishments.

Trail runner Catra Corbett-McNeely of Fremont, California, cherishes W eisshaar’s approach to the sport. “He is one of my mentors. Here is this older gentleman running these races and I think, ‘If he can do them, I can do them.’ W eisshaar has taught me the ability to keep going, no matter what.”

While there is no questioning Weisshaar’s persistence and determination, there is a deeper love that drives him, too. Many runners remark about his caring nature. Says Paul Lindauer of Boise, Idaho, “At mile 33 of the 2003 H.U.R.T .

100 in Hawaii, I was in bad shape and had to rest. Next thing I knew Hans was over me, slapping me in the face. He was concerned, as I had passed out and vomited. His medical know-how and compassion enabled me to regroup and eventually finish.”

This year, Weisshaar returned to the H.U.R.T. 100 to pace Corbett-McNeely. At one point during the race, he stopped to talk to some friends, telling Corbett-McNeely that he would catch her. When he turned and began running after her, he stumbled over a root, falling and suffering a cut just above his eye. The cut gushed blood, yet he continued to pace his friend. At the next aid station, Corbett-McNeely continued without him while W eisshaar’s wife, Susi, 36 TRAILRUNNERMAG.COM SEPTEMBER 2004

2003 TOUR DE WEISSHAAR Last year, Hans-Dieter Weisshaar criss-crossed North America—plus Hawaii and Germany—while running in 18 grueling 100-mile races, finishing all but two.

His unbelievable itinerary: JANUARY 1/21 H.U.R.T. 100 (Oahu, HI) FEBRUARY 2/1 Rocky Raccoon 100 (Dallas, TX) APRIL 2003 4/5 Umstead 100 (Raleigh, NC) 4/28 German 100 (Landwehrhagen-Kassel, Germany) MAY 2003 5/10 Massanutten Mountain 100 (Front Royal, VA) JUNE 2003 6/7 Kettle Moraine 100 (Whitewater, WI) 6/21 Big Horn 100 (Dayton, WY) 6/28 Western States 100 (Auburn, CA) JULY 2003 7/11 Hardrock 100 (Silverton, CO) 7/19 Vermont 100 (Woodstcok, VT) AUGUST 2003 8/16 Leadville Trail 100 (Leadville, CO) SEPTEMBER 2003 9/6 Wasatch Front 100 (Salt Lake City, UT) 9/15 Lost Soul Ultra 100 (Alberta, Canada) 9/26 The Bear (Preston, ID) OCTOBER 2003 10/4 Arkansas Traveller 100 (Perryville, AK) 10/11 Heartland 100 (Cassoday, KS) NOVEMBER 2003 11/8 Javelina Jundred (Phoenix, AZ) 11/22 San Diego 100 (San Diego, CA)

stopped the bleeding and patched the cut. “I’m OK now ,” said Weisshaar, and he found another runner , Diane Van Deren, to pace for the remainder of the race.

Says V an Deren, “After Susi patched his cut, it still bled badly. Even so, he was determined to help me finish the race.”

Weisshaar paced V an Deren for 20 miles to the finish of the 100K race. V an Deren adds, “He never even mentioned his cut—he was more concerned about my footing.”

Hansel and Gretel

When the topic of conversation is W eisshaar, Susi is inevitably mentioned. “Susi is truly the magic behind HansDieter,” says Horton. And W eisshaar echoes the sentiment.

“Susi really is more than 50 percent of me,” he says.

Weisshaar and Susi met over 20 years ago when Susi, an anesthesiologist, attended a lecture by W eisshaar. The relationship grew slowly and they married 10 years later . From a previous marriage, Weisshaar has three daughters with whom he stays very close.

Susi and Hans road trip thousands of miles from ultramarathon to ultramarathon. W eisshaar runs, and Susi is his crew—no small task, since W eisshaar freely confesses, “I am not an easy person. I can be very difficult.” Y et there she is at

OPPOSITE PAGE: PHIL MISLINSKI

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“NEAR THE START OF THE 2003 HARDROCK 100, A GROUP OF US WAS HIKING UP THE TRAIL. HANS TURNED TO HIS PACER AROUND THE EIGHT-MILE MARK AND SAID, ‘WE ARE FIVE MINUTES AHEAD OF SCHEDULE—I MUST SLOW DOWN!’”

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HUP, HUP, HUP: Weisshaar powers up a climb early in the 2001 Hardrock 100.

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aid stations, as Weisshaar runs in screaming, “Susi, Susi, I am here!” She’ll check on him, refill his bottles, tend to his cuts, aches and pains and send him back to the trail. In 2003, she crewed him through 17 100-mile races. W eisshaar proclaims, “We are a great team.”

In addition to the satisfaction of helping her husband to each finish line, Susi cherishes the experience for other reasons.

“Traveling from race to race has given us the opportunity to see the entire United States,” she says. “And we have also become friends with not only some unique people who run these races, but also their spouses, kids, parents, pacers and crews.”

Back in the camper , Weisshaar smirks, and throws up his arms to either side. “She loves me,” he says, “I don’ t know why, but she loves me.”

German Engineering

Perhaps it’s because of his German blood—or maybe that he was once a doctor—that W eisshaar is so meticulous and detail oriented. In his camper, containers are lined perfectly above his kitchen counter , all precisely the same size and labeled according to their contents. His pre-race preparation is coordinated with exactness, with all of his gear , food and accoutrements sorted according to when he might need them. His watch has an oversized face—a testament to his strict, Germanic adherence to time and schedules.

Weisshaar even knows all of the split times for every Hardrock 100 aid stations, both ways (the Hardrock 100 loop reverses direction every year). “You can wake me up in the middle of the night, give me the aid station and the 38 TRAILRUNNERMAG.COM SEPTEMBER 2004

direction and I can tell you the cut-off time,” he boasts. Deb Pero of Dublin, New Hampshire, backs him up, “Near the start of the 2003 Hardrock 100, a group of us was hiking up the trail. Hans turned to his pacer around the eight-mile mark and said, ‘W e are five minutes ahead of schedule—I must slow down!’”

Weisshaar’s attention to detail shows in virtually everything he does. Within moments of first meeting me outside of his Fiat before the Javelina Jundred, he proudly pointed out that his “ultra-mobile” got 28 miles-per -gallon on his most recent drive from Salt Lake City. Weisshaar actually arranged for the Fiat to be shipped from Germany. He says, “It was less expensive than buying one here.”

As we drink coffee, I ask W eisshaar how he is able to travel all over the continent, living from his camper van, for many months at a time. He says, “In order to do this, you need three things. First, money . Second, time. Third, your environment must be right.” When I ask him to explain what he means by ‘environment,’ he says, “That is most important. This means it must fit into your life ... and your wife must allow you to do it.”

But that’s not to say W eisshaar is a serious-minded pragmatist at all times. A soft sense of humor rarely sits far from the surface. Colorado’ s Hal Koerner , five-time winner of Idaho’s Bear 100, recalls a conversation he had with Weisshaar before the 2002 race. “Hans-Dieter came over to wish me good luck. Then, he reminded me in his accented tongue that he beat me at the two biggest 100 milers of the year—Western States 100 and Leadville 100. After thinking about it, I realized he was right.” That year , Koerner had

DAVID CLIFFORD

COFFEE TALK IN WEISSHAAR’S FIAT—HIS HOME AWAY FROM HOME.

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dropped from both W estern States and Leadville while Weisshaar had simply completed both.

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CATALOG GUIDE

Warm and Fuzzy

The German word “Gemütlichkeit” describes an extraordinary brand of warm friendliness. And W eisshaar’s Gemütlichkeit has endeared him to many trail runners around the country. Says Koerner, “On the out-and-back section of the Bear 100, W eisshaar is the person I look forward to seeing most—he always gives the best encouragement.”

Peter Bakwin of Colorado, another close friend, appreciates the friendship and camaraderie they share on the trails. He also chuckles over W eisshaar’s occasionally biased friendliness. At the 2003 Big Horn Wild and Scenic Trail Races in Wyoming, Bakwin and two others, T om Hayes and Ruth Zollinger , approached W eisshaar from behind—they were running the 50-mile race while W eisshaar was in the later miles of the outand-back 100-mile event that had started the previous day .

Says Bakwin, “Tom goes by and, patting his shoulder , says hello.

Hans only grunts an unenthusiastic welcome. Then, I ask him how he’s doing. He says, ‘Oh, I’m OK.’ Finally , Ruth says, ‘Hi, Hans.’ Suddenly Hans is alive and he throws up his arms.

‘RUTH!’ he screams.”

When asked about the day when he’ll end constant quest for ultramarathons, a frown forms. “I will miss my friendships here. The 100-mile community is amazing,” he says.

Then, out of the solemn silence and scent of coffee, he assures me he is not yet considering retirement. “Sometimes I lie in bed dreaming about the Italian Dolomites or southern France, but they will be there in five years. In five years, maybe I cannot run the Leadville 100.”

Garett Graubins is Associate Editor at Trail Runner.

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LIKE FATHER, LIKE SON: Brent (left) and Paul Johnson of Portland, Oregon, and Moscow, Idaho, respectively, and their borrowed steed. Finally, Paul has accumulated 15 World Championship completion buckles, while this was Brent’s first Ride & Tie. They snagged 3rd place.

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(fit tobe tied) RUNNING & GALLOPING

AT THE (SLIGHTLY QUIRKY) RIDE & TIE WORLD CHAMPIONSHIPS ◆ BY BUDDY LEVY ◆ PHOTOGRAPHY BY COREY RICH

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W

WHAT DO YOU GET WHEN YOU CROSS A TRAIL RACE WITH THE

Calgary Stampede? The W orld Ride & T ie Championships.

Held most recently on September 6, 2003, the event was the 33rd annual running (and galloping), and it saddled worldclass endurance runners and world-class equine stock in an eccentric race requiring teamwork between humans and animals, long-distance trail running and horse trailers.

The contest took place in the evergreen-flanked high alpine Euer Valley, just outside Truckee, California. Thirty-two teams converged at the Euer V alley Ranch, three-time host of the event. Competitors trailered their horses in and camped for a few days, bringing along kids, dogs, mothers-in-law and grandpappies, tying their horses up or corralling them in the timber on either side of the central grassy meadow that served as both the race start and finish.

Among this quirky throng of weekend wingnuts resides a handful of exceptional trail runners. T ake Jim Howard and Dennis Rinde, for example. Last year’ s runners-up (nipped by just 17 seconds in a hotly contested dual with the legendary

WadSquad, the brothers Con and T od W adsworth of Draper , Utah), they are seriously accomplished runners. Rinde holds a personal-best 2:12 marathon, and Howard is not far off with a 2:18. Howard is also a two-time winner of the W estern States 100-Mile Endurance Run. For the 2003 W orld Ride & T ie Championships, their goals were simple: avenge the previous year’s loss, complete the entire 32-mile course in sub-sixminute miles (that includes mandatory vet checks and all the “ties” where riders and runners switch roles; in their case it would be over 20), and win Best Conditioned Horse, an award that many competitors covet above overall victory .

Race day dawned with echoing whinnies and the clop of hooves, the swishing of tails across the quiet valley . A light mist hung over the creek as the cool evening temperatures broke,

then dissipated with the rising sun. It would be a cloudless, perfect day . Racers called out their numbers to Laura Christofk, Event Coordinator, and she jotted them down as the teams’ runners warmed up, coursing through the meadow in wind-sprint bursts. Riders trotted their horses, some even cantering them gently. Some held skittish and excited horses close to the bit in anticipation of the 8 a.m. “stampede” start. A knot of vets milled in the Vet Check area, sipping steaming coffee and awaiting the steady equine stream that would arrive in a couple of hours.

And then they were off in a thunder of hooves and hoots, hats flying, runners straining to keep pace, then watching their teammates, horse and rider , vanish in the distance, leaving them alone until the leap-frog (or tie) would take place. Because of a last minute no-show by the revered WadSquad, onsite handicappers gave the clear nod to Howard and Rinde and their horse, Magic Sirocco. Race originator Bud Johns pulled his hat tight on

his brow and surveyed the assembled field: “Without the Wadsworth boys from Utah here, the favorites simply have to be Howard and Rinde.” The triumvirate had a race-hardened horse, blistering trail speed and a strategy of “short ties” just a mile or two apart, allowing them to run at near redline, then rest in the saddle (presumably , however , anyone who has ever ridden a horse 15 to 30 miles would not describe the experience as restful). They planned to stick to this strategy throughout the race, regardless of what their competition did. Said Howard, “It’ s like playing chess with pacing.”

THE CONCEPT OF RIDE & TIE ORIGINA TED OVER 150 YEARS AGO

on the dusty, hardscrabble plains of the American West, when saddle-sore frontiersmen discovered that they could travel

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Johns mused that it would make a compelling race, with teams of three (two humans and a horse) riding and tying across a long and difficult course, in effect recreating the

it continues to flourish, with a vigorous national association, multiple annual events and a constituency that has metamorphosed from mostly men to nearly 60-percent women.

Ride & T ie’s modern rendition goes like this: two humans and a horse must all navigate an arduous, lengthy trail between 10 and 35 miles. At the start, a runner takes off with the horse and rider, and the rider soon outstrips the runner . At some point (determined by the particular team’ s strategy—some prefer longer -distance “ties,” others shorter and more frequent) one of two things happens. Either the rider ties the horse to a tree, post, rock or any other immovable object, and continues on foot, or he/she pauses on the horse, trots along, then dismounts when the runner catches up and—still on the move—the other runner mounts the animal midstride. This maneuver is the dramatic and difficult “flying tie.” Either way, the fresh runner proceeds, the horse and new rider head out, and they continue to the end in that leap-horsing manner . All three must cross the finish line, with the clock stopping when the last member crosses.

chase to catch the horse thieves. The high brass at Levi Strauss gave Johns the green light, and the company ponied up $1000 prize money for first place, with a bonus $1000 if the winners crossed the finish line in Levi’ s jeans.

An amazing 66 teams entered the inaugural event, and with the support of Levi Strauss & Company , the sport enjoyed something of a heyday into the 1980s. Eventually Levi’ s explored other marketing opportunities, leaving Ride & T ie to fend for itself. Because of the incredible dedication, commitment and near -cult status of the sport and its participants, Ride & T ie managed to survive. Said head V et Jim Steere, who’s been there from the beginning, “Ride and T ie is truly one big extended family . Not a lot of folks who get involved ever quit, that’s for sure. But it takes a certain breed.” T oday,

The difficult flying tie, where the rider and runner exchange places without the added time of tying and untying the horse. The team of Alina Vale (white top) of San Diego, California, and Laurie Wilson, of Mill Valley, California, took 4th overall, and first in the woman/woman category.

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AT THE WORLD RIDE & TIE CHAMPIONSHIPS, TIME SEEMS TO GET

reigned in and snorts to a halt. Though not a high-tech sport by any means—specially welded dual-length stirrups, to accommodate running teams with different leg lengths, are one of the few significant innovations—the sport does have its own style. Perhaps “absence of style” more aptly describes it. While trail-running races feature super -light gear and gaudy sponsor logos, Ride & Tie offers up a jarring blend of cowboy work duds and ’70s running garb, resulting in a mix of brush-popper shirts, pink and fluorescent-green nylon short-shorts and even

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Dr. James Steere, head veterinarian, checking respiration rate. Each horse must meet pulse, respiration and other fit-to-continue criteria before being released for each successive stage. Steere has been involved in Ride & Tie for over 30 years, both as a veterinarian and competitor.

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the occasional she-mullet. Folks just come as they are without a lot of pretense or self-consciousness, an honesty you don’ t see too often when image appears to remain everything.

Which brings us to the sport’s raison d’etre, the horses themselves—unquestionably the best athletes on the course.

What’s striking is that, according to Jim Steere, Head V et and longstanding judge and participant, “Ride & T ie is the only equestrian sport that is under complete veterinary control. It is a rigorous, tough sport for the horses, but also the safest. We look for a 90-percent finish rate, and in 20-some years there has not been one [heart failure].”

To ensure the safety of the horses, the series of course loops (loop one: 12.5 miles, loop two: 10 miles, loop three: 8.5 miles) all culminate at a mandatory V et Check, where each horse’ s pulse and respiration is measured, and the horse may not depart the paddock until the pulse slows to 72 beats per minute. The horse is also administered a CRI or “cardiac recovery index” to ensure that even with more continued exertion the horse’s heart rate will recover to below 72 within a specified time.

At the end of each V et Check, the rider dismounts and trots the horse for the vets, who assess general “soundness,” looking for signs of injury, lameness and any other evident stresses. The riders themselves are deeply in tune with their horses, noticing nuances in gait and temperament that might suggest trouble down the trail. Head V et Steere is impressed with the growing rider awareness and the solid connectedness they develop with

the animal. “More and more, we see teams pull their own horses if a problem arises rather than waiting for us to pull them.

That shows a lot of maturity and growth in these animal owners and handlers, and we’re pleased at the direction it’ s taken.”

BACK A T THE RACE, HOW ARD AND RINDE’S P ACING technique, honed over past duals with the W adSquad, paid off as they were first to arrive at Vet Check One. Recalled Howard, “Dennis took the horse into the Vet Check each time. He was in better shape, and the altitude was getting to me. We tried to save some energy near the V et Checks, both for the horse and for ourselves.”

Howard had a right to notice the elevation; the course varied between 6500 and 8600 feet, with near -constant undulation, rocky footing and nasty creek-bottom descents.

Age and gender equalized by the horse, the all-woman team of Alina Vale and Laurie Wilson arrived at Vet Check One near the front of the pack. The pair had just recently hooked up, with their only previous race together being the fabled Gold Country Ride & Tie on August 9, where they managed the overall win over a tough field. V ale, the younger at only 18, is a superb runner , though she too was impressed by the course. “It’ s beautiful, rolling, tough, with a few big hills,” she said.

The absence of the WadSquad changed the race dynamic after the first lap. Veterans Skip Lightfoot and Mark Richtman, riding Zar Za Faire, managed to hang with Howard and Rinde during the first lap, even leading briefly. The smoldering pace proved too much, however, and they began to drop off early into the second lap. Soon Howard and Rinde were way out in front, running smoothly and taking great care to keep Magic Sirocco sound.

Early in the day they had stated that the Best Conditioned Horse prize was easily as gratifying as a win, and the lack of pressure

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Amazingly, after only three and a half hours, shouts rang across the meadow that the leaders were coming, and their identity was no surprise.

Three forms emerged from the evergreens in the distance and, sure enough, Jim Howard, Dennis Rinde and the gorgeous Magic Sirocco flew across the plain and under the finish banner , stopping their clocks at 3:37:01. They had delivered a serious spanking on the field—2nd place Lightfoot and Richtman would not finish for nearly 40 minutes. Said Howard, beaming and salt-encrusted at the finish, “This was the most relaxed win we’ve had. The course was excellent and varied, so it was really hard to hammer consistently. It’s so rewarding to work with a horse like this; I like it way more than straight running because of all the dynamics involved.”

Behind the front runners, a stream of teams followed, many reflecting the familyoriented nature of the event, as well as the transcendence of age boundaries. The fatherson team of Brent and Paul Johnson and their ironically named steed, Finally , hoofed in just two minutes after Lightfoot and Richtman, in a respectable 3rd Place.

Fathers and sons like the Johnsons race together, as well as siblings like sisters Cheryl Domnitch and Julie W eidenfeld. “We live on opposite sides of the country,” smiled Weidenfeld, “and this gives us a great excuse to get together—the event has really improved our relationship.” Ride & T ie publicity guru, Carol Ruprecht, competed with her father, Ted. Skills and techniques learned from years on the trail and in the saddle are passed down from one generation of Ride & Tie to the next, and once hooked, Ride & Tie contestants are in the saddle for the long haul round-up. Mary Tescornia, for example, among the most experienced and successful women in the sport, has competed in all 33 world championships.

Right on the Johnsons’ tails came the all-woman team of Vale and Wilson, on a happy and fit-looking Cougars Clown.

The women smiled ecstatically at the finish, their legs caked in sweat and mud. Their top five finish and competitive attitude served notice that they are a team to be reckoned with in future races—and until next year they can call themselves the Woman/Woman Ride & Tie World Champs.

For the next five hours teams continued to lope in, until the final group crossed into the meadow and under the banner at 8:01:06. Of the 32 teams assembled that cold morning, only three failed to finish, a great testament to the condition of the horses and the good sense and knowledge of the riders.

After support crews watered and cleaned up the stock, the whole contingent gathered for a margarita party , barbecue and awards ceremony. After the various awards were distributed to each category came the most-coveted prize of all. Best Conditioned Horse went to Magic Sirocco. An envious cheer

Anne Langstaff of San Diego, California, on Willie. Langstaff was the 1st woman finisher in the 2001 Badwater, while Willie was the 1st-place horse at the 1992 World Championship Ride & Tie.

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went round, glasses of margaritas sloshed and the 2003 Ride & Tie World Championships officially came to a close the next morning as competitors, friends and families loaded their animals into trailers and headed back to their homes and regular lives. They’ll reunite near Fort Bragg, California, at the 2004 installment of the World Ride & Tie Championships.

An avid adventurer, Buddy Levy lives and writes in northern Idaho, covering endurance and multi-sport events. He is currently working on a biography of a famed American frontiersman—American Legend—The Real-Life Adventures of David Crockett. (Penguin/Putnam, New York) (Please visit www.rideandtie.org for full results and more info)

TRAILRUNNERMAG.COM ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ ❖ SEPTEMBER ❖ ❖ ❖2004 ❖ |❖ ❖ ❖ ❖ ❖ ❖ 45❖ ❖ ❖ ❖

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GALLERY photograph by Woods Wheatcroft

FLYING HIGH IN THE ALABAMA HILLS, LONE PINE, CALIFORNIA.

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SEPTEMBER 2004 | TRAILRUNNERMAG.COM 47

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G A L L E R Y: photograph by Gregg Adams

ALEX ACCETTA SOAKS UP SUMMER NEAR DURANGO, COLORADO.

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ASK THE COACH

by Therese Iknoian • Illustration by Joel Castillo

Q A. JUST SWELL

I’M PREPARING FOR MY FIRST 50K AND HAVE HEARD HORROR STORIES ABOUT FEET SWELLING AND SHOES BECOMING PAINFULLY TIGHT. SHOULD I BE CONCERNED AND, IF SO, HOW SHOULD I DEAL WITH THE PROBLEM? SEAN KIFFE, MISSOULA, MONTANA Don’t let those rumors intimidate you. Foot swelling can be an issue, but it depends on the weather, the course, what you eat and drink, your personal susceptibility and, of course, the distance.

I polled some seasoned trail runners, and most experienced no significant swelling ... until beyond 50K and usually only on hilly courses with extended downhills.

I have never had problems in 50Ks but experienced my first foot-smoosh issue in a 50-miler; however, it was so late in the race that I just kept running ... and luckily only ended up with one small black toenail!

Still, take some precautions since this is your first 50K. First, buy your shoes big enough. A couple of longtime Western States 100 runners I interviewed buy their shoes a half-size to a full-size larger than their day-to-day trainers. Several swear by the “thumb-width” rule, i.e. allow a thumb width between the end of your longest toe and front of your shoe. If your foot is low-volume or too narrow to go up in shoe size without becoming too loose, add an off-the-shelf footbed to take up volume (see Trail Tested, page 50, for our insole review). In a longer race, you can then take out that extra layer or exchange it for the thinner stock footbed. You can also start with thicker socks and change into thinner socks as your feet swell.

Q

MASTERS CLASS NOW THAT MY FRIENDS AND I ARE OVER 50 WE CAN’T PUT IN THE TRAINING MILES WE ONCE DID. WHAT IS THE BEST CROSS TRAINING TO HELP US CONTINUE DISTANCE TRAIL RUNNING? JIM KACZMAREK, WINTHROP, WASHINGTON

A.

Sometimes the running miles don’t come as easily beyond 50! Limitations due to past or current injury can happen at any age, although— sigh—getting older can mean cross training becomes a way of life. Remember, don’t let your mind be boxed in by the quantity of running miles in your log, but consider also the quality of your workouts.

Fast walking or hiking, especially on hills, can be great training for the same muscles used in distance running. Use poles a la Nordic Walking for an extra challenge (see www.leki.com).

Although any aerobic activity can help (such as mountain biking or swimming), deepwater running is an excellent way to cross train. It is impactfree with running-like motions,

and can be done in pools or even lakes. All you need is a special waist-hugging flotation belt to keep you vertical. Learn more at www.aquajogger.com.

Also, treadmill running can allow a few extra weekly miles since the belts can be cushioned. One of the greatest indoor machines for runners is the elliptical trainer, which is a bit like a stepper, but with a foot motion that moves forward and backward similar to running. Just keep the resistance low enough to focus on turnover (foot speed) to mimic running’s fast steps. Try letting go with your hands and pump your arms by your sides as if you are running. You’ll get a better total-body workout while forcing your abs to contract to maintain balance—a benefit for trailrunning stability.

Q

ANKLE ANALYSIS HOW DO YOU TRAIN TO STRENGTHEN YOUR ANKLES FOR THE UNEVEN TERRAIN OF TRAILS? SPRAINED ANKLES ARE MY NEMESIS. MISSY HEEB-KELLY, WALTHAM, MASSACHUSETTS

ing into daily, technical runs,” recommends Kevin Bigley, a physical therapist and trail runner in Carson City, Nevada.

Instead, they should dabble at first so their bodies can develop the needed control and “proprioception”—the ability of smaller muscles, such as those in your lower legs and ankles, to signal nerves and other muscles to keep you upright.

Although a physical therapist can assess your personal needs if ankle sprains are a chronic problem, Bigley suggests preventive steps. First, do balance exercises. For example, stand on a wobble board and try to keep it level, or rise up on the ball of one foot and balance there, even bouncing a ball on the ground with your hand at the same time. “If you step on a little rock, your foot rolls, so it’s important to develop that control,” he explains. Second, try running barefoot on grass or sand to force your body to compensate on relatively safe, but still variable terrain.

A.

You aren’t the only one with weak ankles. In everyday life, we don’t challenge our lower-leg muscles and nerves much, so heading over hill and dale can be a shock.

“Beginners should avoid div-

Trail Runner would like to hear your burning questions on training, medicine, gear and technique for the trails. Please send them to coach@bigstonepub.com. If we use your question in an upcoming issue, you will receive two boxes of PureFit nutrition bars. They are great tasting and all natural and are offered in high protein, 40-30-30 and vegan bars. www.purefit.com

SEPTEMBER 2004 | TRAILRUNNERMAG.COM 49

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TRAIL TESTED

by Garett Graubins • photographs by Dave Clifford

From Abbey Roads to Strawberry Fields WITH THESE SHOES, BE HAPPY WHEREVER YOU GO—TARMAC TO TRAILS

I

In that famed song of yesteryear, the Beatles wondered, “Why don’t we do it in the road?” The answer’s obvious: the roads are nowhere near as enchanting as the trails. Still, the reality is most trail runners log some miles on pavement. Roads often take us to the trail, and are the venue of choice for speed workouts. Also, we don’t always have time for a trail run, and the road is the only other option this side of a treadmill. ¶ But what about footwear? Wouldn’t it be nice to have one pair of shoes that would take on road and trail with equal aplomb? T o answer these questions, Trail Runner pulled together three road shoes that can also handle dirt, rocks and roots.

50 TRAILRUNNERMAG.COM | SEPTEMBER 2004

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TRAIL TESTED

ADIDAS SUPERNOVA CONTROL; $90

BROOKS ADRENALINE GTS 5; $90

SAUCONY 3D GRID HURRICANE 6; $120

The adidas Supernova Control had reliable mid-foot stability and a heel that absorbed some tough shocks. At first examination, the tread seemed ill-suited for trails, but that was not the case. The grippy, forefoot lugs handled rough terrain better than the other road shoes we tested. The shoe’s light weight (12.4 oz) and bouncy forefoot made the stride feel smooth, too. One knock against the Supernova Control: the upper and toe box are soft and did not offer much protection from rocks.

CONTACT: www.thestore.adidas.com; 800-4-adidas.

The Brooks Adrenaline GTS 5 is a light (12.8 oz), breathable shoe that allowed fast leg turnover on the roads and a silky stride on semi-technical trails. The fluidfilled heel chamber felt cushy on harder, burly parts of the trail, and the forefoot provided just enough underside protection without being too stiff. The toe box is roomy, so be sure to wear thicker socks—unless you have wider feet. On the downside, the tread tended to slip on side-to-side moves on rocks and mud. Overall, this was a speedy shoe.

CONTACT: www.brooksrunning.com; 800-2-BROOKS.

When the Saucony 3D Grid Hurricane 6 reported for light trail duty, stability was the name of the game. A firm heel cup and mid-foot, over-the-top wrap neutralized wobble while the rockershaped sole translated to a seamless heal-to-toe transition. The semi-aggressive tread also handled well on some trickier footing. The Hurricane provided more protection from stubbed toes than the other road models, but at a cost: the shoe is a bit heavy (13.5 oz).

CONTACT: www.saucony.com; 800-365-4933.

Rugged Road Warriors WHEN LOOKING FOR A SHOE THAT BRIDGES THE GAP BETWEEN PAVEMENT AND DIRT, CONSIDER:

STABILITY

PROTECTION TRACTION

Especially in the midfoot and heel cup.

Look for a reinforced toe box and protective material along the sides.

1 2 3 Aggressive tread that won’t be clunky on pavement, but will grip off-road surfaces, especially when moving laterally.

SEPTEMBER 2004 | TRAILRUNNERMAG.COM 51

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T R A I L T E S T E D: I N S O L E S

» » Got Sole?

IF YOU’RE EXPERIENCING FOOT, ANKLE OR KNEE DISCOMFORT, OFFTHE-SHELF INSOLES MAY BE FOR YOU.

» » 52 TRAILRUNNERMAG.COM | JULY 2004

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MOST STOCK RUNNING-SHOE INSOLES ARE THIN AND FLIMSY, break down quickly and do little to address biomechanical issues. Most runners accept these limitations, but a plethora of off-the-shelf insoles allow you to semi-customize your shoes. “For runners with subtle knee or leg pain or ankle or arch discomfort, I highly recommend prefabricated [offthe-shelf] inserts,” says Yvonne Weber, a podiatrist from Boulder, Colorado, who sees many trail runners in her practice.

In addition to remedying biomechanical tweaks of the feet, ankles, knees, hips and lower back, insoles or footbeds can also extend the life of your shoes and take up volume in a loose-fitting shoe and make running more fun. And they won’t break the bank, costing about as much as a 10K race, between $12 and $40.

Where do you start? Short of forking over big coin for custom orthotics, it’s a bit of a crap shoot buying off-the shelf insoles. We hope to take some of the gamble out of your purchasing decision. Still, feet are as variable as rough mountain trails, and finding the right insole may also take some shopping and consulting with medical foot experts and knowledgeable shop employees. Most shops will allow you to try the insoles in your shoes—take them up on it and run them around the shop, mall or block. Weber, however, advises not overcomplicating your shopping. “Simply try on various insoles, and see which feels most comfortable,” says Weber. “Remember this caveat: You need support and stability and that only comes from an insole with a deeper heel cup and firm midsole.” Be sure to take out the stock insole before inserting any full-length over-the-counter model.

If you have a neutral foot structure (i.e. you don’t pronate or supinate; see below) and no pain while running, you may be fine with the stock insoles, but most runners supinate or pronate to some degree. Pronation is evidenced by medial wear in the rear and/or forefoot of your shoes, or in the center of mid-foot. Supination shows as excessive wear to the outsides of the shoes. Both afflictions, says Weber, respond best to insoles that offer support and stability as opposed to pure cushioning models.

“If you have more serious foot pain or structural deformities in your feet,” says Weber, “you should be evaluated by a professional, who can advise you on what to do preventively.” In addition, such acute problems or an especially high or low arch tend to require a prescription orthotic device, which runs from $300 to $400.

Trail Runner asked eight top insole manufacturers to send their best trail-running model. Remember that each of these companies offers many different models aimed at different feet and applications, so the style here may not be the one for you. Visit their websites to learn more.

—MICHAEL BENGE

TRAIL TESTED

The A B C s of Footwear

A.

Your shoes will last longer if you alternate between two pairs and remove the footbeds after each use to allow the shoes to air out.

B.

To maximize comfort and thwart foot and leg pain, use both a high-quality insole and shoe. In a shoe, look for a stiff midsole—if you can fold the shoe in half lengthwise, it’s too soft.

C.

Rotate your footwear so you use different foot and leg muscles. Also, don’t wear your trail runners for everyday chores.

SOURCE: YVONNE WEBER, DPM

WEIGHT (per pair)

ARCH HEIGHT

STIFFNESS

CUSHIONING

HEEL-CUP HEIGHT/SUPPORT

INFO

BOTTOM LINE

Shock Doctor Ultra2 $34.99

5.0 oz

med

medium

med

high

shockdoc.com

Very comfortable with a high heel cup and medium flex. Heavy.

Sore Dawg The Competitor $29.95

3.2 oz

high

medium

high

high

soredawg.com

Combines excellent support and stability with cushioning.

Highest-volume model.

Spenco PolySorb Cross Trainer $16.99

4.3 oz

low

flexible

high

low

spenco.com

High cushion but low support.

Sof Sole Athletes Plus $19.99

3.9 oz

low

flexible

high

low

sofsole.com

Great cushion but minimal support.

Superfeet Synergizer Green $30.95 EDITORS CHOICE

3.1 oz

med

stiff

med

med

superfeet.com

Perhaps the best of all worlds.

Some cushion, medium arch and good stability and support.

Montrail IntegraFit Stabilizing Insoles $20.00

3.1 oz

high

stiff

low

med

montrail.com

Good stability and support with a high arch.

Sole Custom Footbeds Regular $39.99

4.2 oz

high

stiff

med

high

yoursole.com

You oven-heat these before putting in your shoes for a semi-custom fit. Good support and stability.

Ten Seconds The Rigid Arch $28.00 (not pictured)

3.2 oz

med

stiff

low

med

tenseconds.com

A simple insole that offers good support.

SEPTEMBER 2004 | TRAILRUNNERMAG.COM 53

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Gear Finder SIMPLY THE FINEST FOOD AVAILABLE

Lightweight & Easy to Prepare Meals Vitamin & Mineral Fortified Large Serving Sizes

www.backpackerspantry.com 800-641-0500 SMALL SHOE

FOR

BIG ACHIEVERS

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by Moletracks Featuring adjustable shoulder straps, dedicated reservoir compartment accessible from the outside of the pack, ventilation channels on back panel, padded and lined with Aero-Spacerâ&#x201E;˘, and more.

Ideal for trail/ultra running, adventure racing, hiking and all active pursuits. Visit our web site for more information.

888-GOLD-750 www.dkintegrity.net

www.moletracks.com 800-813-3217

Shock Doctor Shock Doctor introduces the XTERRA footbed (pictured) The XTERRA uses Shock Doctor's exclusive DIRECT POWER CONTOUR biomechanical foundation and unique CONTROL BAR support, as well as specific in the heel and metatarsal shock absorbing components.

XTERRA is designed to fit low volume trail, running and cycling shoes.

www.shockdoc.com

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RACE CALENDAR THE TRAIL RACE FINDER Interna tion al

In

te

rn

t

at io

INDIA

CAVE RUN LAKE AR – 18 HRS August 14

MOST UNIQUE & INNOVATIVE TRAIL RACE HIMALAYAN 100 MILE STAGE RACE MT. EVEREST CHALLENGE MARATHON

an

d

AR, KY, OH

He

ar

tl

Ea st

er

kies Roc

Pac i f i c / D

es

YOUR NEXT TRAIL RACING ADVENTURE BEGINS HERE

na l

ROCKIES: CO, ID, MT, NM, UT, WY HEARTLAND: AL, AR, IA, IL, IN, KS, KY, LA, MI, MN, MO, MS, ND, NE, OH, OK, SD, TN, TX, WI EAST: CT, DE, FL, GA, MA, MD, ME, NC, NH, NJ, NY, PA, RI, SC, VT, VA, WV PACIFIC/DESERT: AK, AZ, CA, HI, NV, OR, WA INTERNATIONAL (INCLUDING CANADA) * Indicates that a race date was tentative at press time. However, it is wise to confirm all the details of any race in this calendar before making plans.

▼

FOR REGULAR UPDATES TO OUR 2004 RACE CALENDAR AND TROPHY SERIES LINEUP, VISIT WWW.TRAILRUNNERMAG.COM. Indicates a TROPHY SERIES event (see p.49).

CAVE RUN LAKE KY August 14 THE WAYNE ROGAINE OH – 6, 12, 24 HRS September 11-12 MOUNTAIN LAKE RESORT AR – 12 HRS October 9

October 29 - November 05, 2004 North-East Himalayas, INDIA Mountain passes ascending from 6350 ft. to 12,000 ft.

Spectacular views of Mt. Everest, Kachenjunga, Lhotse & Makalua

AMBUSHADVENTURESPORTS.COM

HIMALAYAN.COM

COLORADO

COLORADO

TELEGRAPH TRAIL 50K HORSE GULCH TRAIL 25K

10TH ANNUAL BRECKENRIDGE CREST MOUNTAIN MARATHON AND TRAIL RACES

(four highest peaks in the world).

PART OF THE ROCKY MOUNTAIN FESTIVAL FOR RUNNERS

ATTENTION RACE DIRECTORS Get listed in Trail Runner’s 2005 Race Calendar. Go to www.trailrunnermag.com and submit your race before October 1, 2004!

AUGUST PACIFIC/DESERT

September 5, 2004, Breckenridge, Colorado Marathon, 1/2 marathon and 5-mile trail races above scenic Breckenridge, Colorado. Proceeds benefit the Breckenridge Outdoor Education Center, providing outdoor experiences for people with disabilities and special needs since 1976.

For more information:

October 9th and 10th, 2004 970.375.2413 PO Box 2264 Durango, CO 81302

WWW.BOEC.ORG/MARATHON BOEC@BOEC.ORG 970-453-6422

08/01 Matanuska Peak Challenge 14M; Palmer, AK; (907) 746-5133; akmtnrun@hotmail.com; www.alaskamountainrunners.org 08/01 Skyline 50K; Castro Valley, CA; (510) 247-9774; skyline50k@comcast.net; www.skyline50k.us

“Leaders in adaptive adventure and education since 1976.”

08/01 Sunrise to Summit 4M; Bend, OR; (541) 388-0002; www.mbsef.org/foundation/suntosum.htm 08/01 Super X Duathlon; Yamhill, OR; (503) 497-4080; events@xdogevents.com; www.xdogevents.com

▼

WWW.DURANGOMARATHON.COM MKELLY@DURANGOMARATHON.COM

08/01 Super X Trail Run 5M; Yamhill, OR; (503) 4974080; events@xdogevents.com; www.xdogevents.com

08/07 Alyeska Resort Mountain Run 2K, 4.5K; Girdwood, AK; (907) 754-2219; mtyler@alyeskaresort.com; www.alyeskaresort.com

08/07 Resurrection Pass 50M; Cooper Landing, AK; (907) 346-1544; katpat@customcpu.com; www.alaska.net/~develice/respass.html 08/07 Skyline to the Sea Trail Run 9K, 20K, 28K, 50K; Boulder Creek, CA; (925) 947-3787; events@pctrailruns.com; www.pctrailruns.com

08/07 Steens Rim Run and Walk 6.2M; French Glen, OR; (541) 573-6341 08/08 Mountain Man Off Road Triathlon ; Hood River, OR; (503) 497-4080; events@xdogevents.com; www.xdogevents.com

▼

08/06 Resurrection Pass 100M; Hope, AK; (907) 3461544; katpat@customcpu.com; www.alaska.net/~develice/respass.html

08/07 Plasses/Silver Lake Trail Run 6.3M; Silver Lake, CA; (209) 267-1481; jshaw5@volcano.net;

▼

▼

08/02 High Altitude Running Camp and Clinic; Grouse Ridge, CA; (530) 878-0697; events@christianteam.org; www.christianteam.org

08/08 Mountain Man Trail 5K, 13.1M; Hood River, OR; (503) 497-4080; events@xdogevents.com; www.xdogevents.com SEPTEMBER 2004 TRAILRUNNERMAG.COM 55

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RACE

08/19 Sunset in the Park HS Teams 2.8M, 4.8M; Huntington Beach, CA; (714) 841-5417; OJRFINISH@aol.com; www.nealand.com/finishline

▼

08/19 Women’s Backpacking Camp ; Yosemite Backcountry, CA; (831) 479-1010; heidi@svchallenge.com; www.svchallenge.com

▼

08/21 Golden Gate Headlands 50K; Sausilito, CA; (415) 518-1551; guypalmer@headlands50k.org; www.headlands50k.org 08/21 Round Valley Run 5.3M; Greenville, CA; (530) 2846856; theshowers@frontiernet.net; roundvalleyrun.com 08/21 Six Degrees of Navigation Adventure Race 6H; Kenmore, WA; (425) 488-3691; dnewel@verizon.net; www.Cascadeoc.org/Degrees/SixHome.html 08/21 TRIOBA Sprint Adventure Race Series 10H; Seattle, WA; (253) 709-8232; trioba@northwestadventures.com; www.trioba.com

▼

08/21 Where’s Waldo Ultramarathon & Relay 100K; Willamette Pass Ski Area, OR; (541) 686-6580 ; thornley@wpsp.org; www.wpsp.org/ww100k/ 08/26 Musk Ox Run 11.5M; Fairbanks, AK; (907) 479-5913; David.Covey@gi.alaska.edu; runningclubnorth.org 08/28 Cascade Crest Classic 100M; Easton, WA; (208) 720-0182; randyg@eburg.com; www.ultrarunner.net 08/28 Cutthroat Classic 12M; Mazama, WA; (509) 9963287; events@mvsta.com; www.mvsta.com 08/28 Lost Lake Breath of Life Run 15.75M; Seward, AK; (907) 224-3537; mvincent@lostlakerun.org; www.lostlakerun.org 08/28 Manchu Run 19M; Fairbanks, AK; (907) 488-6276; www.runningclubnorth.org 08/28 Tantalus Triple Trek 10M, 50K; Honolulu, HI; (808) 566-6534; hurtpals@aol.com 08/28 White Mountain Trail Marathon 26M; LakesidePinetop, AZ; (949) 857-1055; RNDRunning@aol.com; www.RNDRuning.com 08/28 Bulldog Ultra 30K, 50K; Malibu, CA; (818) 368-7895; bulldogultra@yahoo.com; www.bulldogrun.com 08/29 Manzanita Park XC Fun Run 5K, 10K; Castroville, CA; (831) 663-2108; sewcoach@cs.com 08/29 Mount Madonna Challenge 6K, 12K; Gilroy, CA; (408) 683-4683; wflodberg@aol.com; www.southvalleysymphony.org

ROCKIES

▼

08/01 Exum Mountain Guides Rendezvous Hill Climb 7.2M; Jackson Hole, WY; (307) 733-2297; exum@wyoming.com; www.exumguides.com 08/01 Golden Gate Canyon Trail Run 10.3M; Denver, CO; runahill@yahoo.com

▼

08/07 Katcina Mosa Mountain Challenge Run 100K; Springville, UT; (801) 226-6789; jbozung@aol.com; members.aol.com/jbozung/oasis.htm

08/07 Kennebec Challenge Mountain Run 15M; Durango, CO; (970) 259-8250; kennebecmountain@yahoo.com; www.go-dmt.org/event_calendar.htm

▼

Psychedelic Climatric Run 28.5M; Berkeley, CA; (510) 642-5034; mikepalmer@mail.summer.berkeley.edu;

08/07 Mount Werner Classic 5M, 12M; Steamboat, CO; (970) 879-0899; info@runningseries.com; www.runningseries.com

Merrell Stormrider

Extendin g comfort.

08/07 Neilsen Challenge 2M; Colorado Springs, CO; (719) 633-2055; zgunta@juno.com; www.pprrun.org

That’s the idea behind

08/14 Boise Front Trail Run 6.8M, 12.1M; Boise, ID; (208) 386-9017; runtrex@bandannarunning.com; www.boisetrail.org

new GORE -TEX ® XCR®

08/14 Jupiter Peak Steeplechase Trail Run 15M; Park City, UT; info@mountaintrails.org; mountaintrails.org

▼ ▼

08/14

08/07 Half Road/Half Trail Run 8K; Salt Lake City, UT; (801) 583-6281; sports-am@abac.com; www.sportsam.com

08/15 Vail Berry Picker Trail Climb 3M; Vail, CO; (970) 479-2280; mortiz@vailrec.com; www.vailrec.com 08/18 Summit Trail Running Series #6 5K, 10K; Breckenridge, CO; (970) 547-4322; dianem@townofbreckenridge.com; www.townofbreckenridge.com 08/21 Grizzly Marathon 13.1M, 26.2M; Choteau, MT; (406) 466-3333; director@grizzlymarathon.com; www.grizzlymarathon.com 08/21 Leadville Trail 100M; Leadville, CO; (719) 486-3502; leadville@leadvilleusa.com; www.leadvilletrail100.com

(Extended Comfort Ran ge) footwear. Thanks to a remarkable new membrane technolo gy, these shoes are the first to deliver extended comfort and durable waterproof protection during high ouput activity and over multiple sea sons.

08/21 Pikes Peak Ascent 13.4M; Manitou Springs, CO; (719) 473-2625; tcr1@mindspring.com; www.pikespeakmarathon.org

By dramatically increa sin g

08/21 Sandia Peak Challenge 7.2M; Albuquerque, NM; (505) 883-1455; mschold@cff.org

the temperature inside your

▼

08/14 Dammit Run 5M; Los Gatos, CA; (408) 354-2005; edg322@comcast.net

08/01 LT 100 10K; Leadville, CO; (719) 486-3502; www.leadvilletrail100.com

08/21 Shop to the Top of Baldy 6M; Ketchum, ID; (208) 726-3497; brosso@elephantsperch.com; www.elephantsperch.com 08/21 UCCS Stampede XC 5K; Colorado Springs, CO; www.pprrun.org

▼

08/14 Big Brother’s Big Sister’s Half Marathon & 5K ; Flagstaff, AZ; (928) 774-4193; nsw1731@earthlink.net; www.bbbsf.com

CALENDAR

08/22 Continental Divide Trail Run 16M; Steamboat, CO; (970) 879-0899; info@skihaussteamboat.com; www.runningseries.com

08/22 Pikes Peak Marathon 26.2M; Manitou Springs, CO; (719) 473-2625; tcr1@mindspring.com; www.pikespeakmarathon.org

breathability and keepin g shoe at its optimal level, GORE-TEX® XCR® footwear is guaranteed to take you to that good place – and keep you there lon ger.

08/27 Wasatch Adventure Race 100M; Provo, UT; (801) 597-5177; info@highmountains.com; www.HighMountains.com 08/28 Silverton Alpine Marathon 26.2M; Silverton, CO; (970) 387-5247; emilybaer@gobrainstorm.net; www.silvertonalpinemarathon.com

08/01 Gray Head Mountain Trail Run 10K, 13.1M; Telluride, CO; (970) 728-0251; johnjett@cjtiming.com; www.grayheadattelluride.com/race

08/29 Meeteetse Absaroka Challenge 5K, 10K, 8M; Meeteetse, WY; (307) 868-2603; meetrec@tctwest.net; www.meetrec.org/race/race.html

08/01 La Luz Trail Run 9M; Sandia Mtn. Wilderness, NM; (505) 797-0791; rodger_j._sack@ffic.com; www.aroadrun.org

08/07 Escape from Turkey Mountain 5M; Tulsa, OK; (918) 492-3338; oklaking@sbcglobal.net;

HEARTLAND

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gore-tex.com GORE, GORE-TEX, GORE-TEX XCR, Guaranteed To Keep You Dry and designs are trademarks of W. L. Gore & Associates, Inc., ©2004 W. L. Gore & Associates, Inc., 1-800-431-GORE.

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CALENDAR

08/08 Zaleski Sprint Adventure Race 5H; Zaleski State Forest, OH; (614) 397-6112; bradhunt@ambushadventuresports.com; ambushadventuresports.com

08/01 Virgil Mountain Madness 30K; Virgil, NY; (607) 844-3872; burbank@twcny.rr.com; www.fingerlakesrunners.org

08/14 Cave Run Lake Adventure Race 18H; Morehead, KY; (614) 397-6112; bradhunt@ambushadventuresports.com; ambushadventuresports.com

08/05 VCTC Summer XC Series 5K; Bronx, NY; (914) 4760876; Maryfred919@aol.com; www.vctc.org

▼

08/21 Cleveland Professional Firefighters CrossCountry 5K ; Cleveland, TN; (423) 593-1037; hiwasseetrack@profirefighter.com; www.tennesseerunner.com 08/28 DINO Trail Run Series #5 - Doin’ It Outdoors 5K, 15K; Richmond, IN; (317) 308-6449; Brian@DINOseries.com; www.DINOseries.com 08/28 Upside-Down Rogaine Race 8; McArthur, Zaleski State Forest, OH; (614) 397-6112; bradhunt@ambushadventuresports.com; ambushadventuresports.com

EAST 08/01 Catoctin Trail Run 50K; Frederick, MD; kevin@ultrunr.com; www.ultrunr.com 08/01 Forge the Gorgeous 7 Mile Trail Run 7M; Moravia, NY; (315) 497-1058; timingall@hotmail.com; www.fingerlakesrunners.org

08/08 Cole’s Woods Run 2M, 6M; Glen Falls, NY; (518) 747-5316; www.adirondackrunners.com 08/14 Black Beard Adventure Race 100M; Outerbanks, NC; (814) 397-4316; info@adventuresports.com; www.americanadventuresports.com

08/15 Turkey Swamp Race Day 5M, 10M, 25K, 20M, 50K; Freehold, NJ; (732) 578-1771; tomrunfar@aol.com; www.njrrc.org 08/19 VCTC Summer XC Series 5K; Bronx, NY; (914) 4760876; Maryfred919@aol.com; www.vctc.org 08/21 New Balance MEGA Dose 75M, 120M; Blue Ridge Mountains, VA; (757) 645-3397; info@oarevents.com; www.OARevents.com

08/14 LeJeune Mud Challenge 8K; Camp LeJeune, NC; (910) 451-1799; sheena@coastalnet.com; www.mccslejeune.com

08/22 Pocono Adventure Trail Running Series #4 5K; Stokes State Forest, NJ; (570) 476-5624; dan@poconoadventureracing.com; poconoadventureracing.com

08/14 North Country Trail Run 13.1M, 26.2M; Butler, PA; (814) 397-4316; info@adventuresports.com; www.americanadventuresports.com

08/22 Savoy Mountain Trail Race 4.5M, 20M; Florida, MA; (413) 743-5124; edsaha@prodigy.net; www.runwmac.com

▼

08/14 Howl at the Moon 8 Hours; Danville, IL; (217) 4314243; krr@kennekuk.com; www.kennekuk.com

08/07 The Rock Run 50M; Nantucket, MA, (705) 5157206; Hectormacd@yahoo.com; www.therockrun.com

08/15 Performance AR Series #4 4H, 8H; Jacksonville, FL; (904) 285-1552; rd@performancemultisports.com; www.performacemultisports.com/eventcal1.htm

08/15 Half Wit Trail Run Half Marathon 13.1M; Reading, PA; (610) 779-2668; rhornpcs@aol.com; www.pretzelcitysports.com 08/15 Hartshorne Woods-Summer Trail Run 4M, 5M, 7.2M; Highlands, NJ; (732) 578-1771; event2@comcast.net; www.njrrc.org

08/22 Schiff Scout XTerra Mountain Bike Triathlon 13.5M; Wading River, NY; (631) 584-5886; dirtyevents@aol.com; dirtyevents.com 08/28 Tri-Valley Frontrunners Trail Run Series 5M; Uxbridge, MA; (508) 473-4260; www.tri-valleyfrontrunners.com

08/01 Innovative Edge Sports Summer XC Series 5K; Chili, NY; gvhxc@rochester.rr.com; www.gvh.net

08/15 Moraine Regatta Sprint Adventure Race; Butler, PA; (814) 397-4316; info@adventuresports.com; www.americanadventuresports.com

08/29 Henry Isola 4M; Bronx, NY; (212) 860-4455; nancyr@nyrrc.org; www.nyrrc.org

08/01 Ultimate Adventure Race Series #2 - Ultimate White Mountain Adventure Race ; Attitash Mt Region, NH; (866) 303-RACE; ultadventurerace@aol.com; www.ultimate-race.com

08/15 New England Adventure Race Series - Race 2 40M, 12H; Sunday River Ski Resort, ME; (207) 8362772; info@racingahead.com; www.racingahead.com

08/01 Bechtel Park Trail Races 25K, 50K; Waterloo, Ontario, Canada; (519) 570-9654; sarson@toadpatrol.com; ous.kw.net

INTERNATIONAL

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RACE 08/01 Le Défi de la Tour de Montréal 4K+Stair Climb 4K; Montreal, Quebec, Canada; jean.joly@jolywood.com; www.courir.org or www.ymcahm.com/defi 08/01 Mountain Express Run for Leukemia 5K, 10K; British Columbia, Canada; (604) 733-2873; mer@leukemia.ca; www.leukemia.ca/British Columbia 08/01 Valhalla Pure Yukon River Trail Marathon 13.1M, 26.2M; Whitehorse, Yukon, Canada; (867) 668-2858; run@yukonmarathon.com; www.yukonmarathon.com

▼

08/01 Wreck Beach Bare Buns Fun Run 5K; Vancouver, British Columbia, Canada; Judyw@direct.ca; www.wreckbeach.org

09/01 Plain 100 Mile Endurance Run 100M; Plain, WA; (425) 868-6565; tomr@fishprop.com; cascaderunningclub.com 09/01 Ride & Tie Championships 32M, 35M; Truckee, CA; (650) 949-0620; webmail@rideandtie.org; www.rideandtie.org 09/01 Wildwood Trail Trial 10K; Portland, OR; (503) 6670480; bemrose@earthlink.net; www.orrc.net 09/04 Tantaulus Triple Trek ; HI; (808) 871-6441; hurtpals@aol.com; 09/05 DSE Potrero Hill Run 4.5M; San Francisco, CA; (415) 978-0837; www.dserunners.com

Vasque Velocity

Extendin g comfort.

09/05 Run on the Sly 7M, 30K, 50K, 50M; Pollock Pines, CA; (541) 301-0589; robert@ultrarunner.net; www.runsly.org

That’s the idea behind

▼

09/05 Four Seasons 4 Mile for Cancer 4M; Carlsbad, CA; (760) 434-1601; lisa@kinaneevents.com; www.kinaneevents.com

09/06 49er Canyon 10.48M; Auburn, CA; (530) 878-0697; events@christianteam.org; www.christianteam.org

new GORE -TEX ® XCR®

▼

08/14 Stormy 67 67K; Squamish, British Columbia, Canada; (604) 987-5901; info@stormytrailrace.ca; www.stormytrailrace.ca

CALENDAR

09/06 Mount Baldy Run to the Top 8M; Mount Baldy, CA; (909) 982-5970; onemtngirl@yahoo.com; www.run2top.com

08/15

The ENDURrun 160K; Waterloo, Ontario, Canada; (519) 664-1331; info@endurrun.com; www.endurrun.com

08/21 Five Peaks Trail Series - Cypress 9K; Cypress, British Columbia, Canada; (604) 308-4666; info@5peaks.com; www.fivepeaks.com

▼

08/21 Five Peaks Trail Series - Dagmar 8K; Dagmar, Ontario, Canada; (604) 308-4666; info@5peaks.com; www.fivepeaks.com

Bristow Challenge 5K, 15K; Dexter, OR; (541) 9371080; eugenepct@prodigy.net; www.eugenepct.org

09/11

McKenzie River Trail Run 50K; Blue River, OR; (541) 726-6203; phvaughn@mindspring.com; www.users.uswest.net/~ultrawillow/McKenzieRiver.html

▼

08/21 Five Peaks Trail Series - Moose Mountain 8K; Moose Mountain, Alberta, Canada; (604) 308-4666; info@5peaks.com; www.fivepeaks.com

09/11

08/21 Time 2 Run Muskoka Trail Run Series: Drafting Clinic Canada 6.9K; Bracebridge, Ontario, Canada; (705) 385-8721; mooninthe_water@hotmail.com; www.muskokatrailrunseries.com 08/22 Silver Star Trail Run 12K; Vernon, British Columbia, Canada; (604) 542-1992; lordabe@junction.net; www.interiorrunning.ca

▼

08/28 World Mountain Running Masters Championship 10K; Sauze d’Oulx, Italy; www.atleticasusa.it

09/11

Oktoberfest Fun Run 5K, 10K; Mt. Angel, OR; (503) 497-4080; oktoberfest_funrun@hotmail.com; oktoberfest.org

▼

08/21 Iroquoia Trail Run 32K; Burlington, Ontario, Canada; (905) 510-6385; ous@cogeco.ca; www.ous.kw.net

▼

09/01 Misty Redwood Run 10K; Oakland, CA; (510) 8356303; robert_dimiceli@morganstanley.com; TheSchedule.com 09/01 Mount Tam Hill Climb ; Mill Valley, CA; www.tamalparunners.org 09/01 NCFBA Back to School Runs 5K, 10K; (209) 7957832; info@onyourmarkevents.com; www.onyourmarkevents.com

are the first to deliver extended comfort and durable waterproof protection during

By dramatically increa sin g

09/18 Helen Klein Ultra Classic 30K, 50K, 50M; Sacramento, CA; (541) 301-0589; robert@ultrarunner.net; www.ultrarunner.net

09/18 Sierra Nevada Endurance Run 53.2K; Folsom, CA; (541) 301-0589; robert@ultrarunner.net; www.ultrarunner.net

09/01 Jerome Hill Climb 5.25M; Jerome, AZ; (602) 9548341; webmaster@arizonaroadracers.com; www.arizonaroadracers.com

technolo gy, these shoes

09/18 Cle Elum Ridge Trail Run 50K; Cle Elum, WA; (206) 525-1295; seafrank@seanet.com;

08/29 Hog’s Trail Marathon 26.2M; Zagreb, Croatia; dragan.jankovic@zg.hinet.hr; www.sljememarathon.hr

09/01 Forest Challenge 4M, 8M, 12M; Las Vegas, NV; (702) 838-3244; www.lvtc.org

remarkable new membrane

and over multiple sea sons.

09/18 Rio Del Lago 100M; Folsom, CA; (541) 301-0589; robert@ultrarunner.net; www.ultrarunner.net

09/01 Anvil 59 Minute 39 Second Challenge 2.75M; Nome, AK; (907) 443-2798; leaknome@nook.net; www.anchoragerunningclub.org

footwear. Thanks to a

09/18 Are You Nuts? Trail Race Series: Squak Mountain 10K; Tacoma, WA; (253) 297-3263; info@are-you-nuts-trail-race.com; www.are-younuts-trail-race.com

08/28 Bulldog Ultra 30K, 50K; Malibu, CA; (818) 3687895; bulldogultra@yahoo.com; www.bulldogrun.com

SEPTEMBER PACIFIC/DESERT

(Extended Comfort Ran ge)

09/18 Tahoe City Trail Run 39M; Lake Tahoe, CA; (541) 301-0589; robert@ultrarunner.net; www.ultrarunner.net 09/19 Ole’s Astoria Assault ; Astoria, OR; (503) 4974080; events@xdogevents.com; www.xdogevents.com

high ouput activity

breathability and keepin g the temperature inside your shoe at its optimal level, GORE-TEX® XCR® footwear is guaranteed to take you to that good place – and keep you there lon ger.

09/23 Women’s Trail Running Camp ; Telluride, CA; (831) 479-1010; heidi@svchallenge.com; www.svchallenge.com 09/25 Angeles Crest 100M; Wrightwood, CA; (626) 4471574; ken@ac100.com; www.ac100.com 09/25 Mount Diablo Trail Runs - PCTR 8K, 25K, 50K; Clayton, CA; (925) 947-3787 office; events@PCTrailRuns.com; www.pctrailruns.com 09/25 San Pablo Bay Trail Run 5K, 10K, 13.1M; San Rafael, CA; (650) 364-8256; info@redwoodtrails.com; www.redwoodtrails.com/final/sanpablo.html SEPTEMBER 2004 TRAILRUNNERMAG.COM 59

gore-tex.com GORE, GORE-TEX, GORE-TEX XCR, Guaranteed To Keep You Dry and designs are trademarks of W. L. Gore & Associates, Inc., ©2004 W. L. Gore & Associates, Inc., 1-800-431-GORE.

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09/06 America Discovery Trail Marathon 26.2M; Colorado Springs, CO; (719) 634-4434; RMcandr000@aol.com; www.adtmarathon.com 09/11

Imogene Pass Run 17.1M; Ouray, CO; (970) 7280251; johnjett@imogenerun.com; www.imogenerun.com

09/11

Kremmling Roadkill Trail Races 5K, 10K, 13.1M; Steamboat, CO; (970) 724-3472; info@runningseries.com; www.kremmlingchamber.com

09/11

Lung Buster 2004 ; Pagosa Springs, CO; (970) 731-1819; carole@lungbuster.com; www.lungbuster.com

09/11

09/04 Creede Mountain Runs 2M, 12M, 22M; Creede, CO; (719) 658-2925; rexs@fone.net 09/04 Elk Meadow Trail Run 5.6M; Evergreen, CO; (303) 674-6441; smartin@evergreenrecreation.com 09/04 Elkhorn Endurance Runs 50K, 100K; Clancy, MT; (406) 227-7458; pomroy@initco.net; www.elkhorn100.com 09/04 Neilsen Challenge 2M; Colorado Springs, CO; (719) 633-2055; zgunta@juno.com; www.pprrun.org

09/11

Mary’s Loop 10M; Loma, CO; (970) 261-8103; vagabondelvis@yahoo.com; www.mmstriders.org

09/11

No 02 10K; Leadville, CO; (719) 486-4225; bhartzell@coloradomtn.edu; www.leadville.com/noo2

▼

09/18 Mount Helena Classic 5.6M; Helena, MT; (406) 495-3488; slengebrecht@msn.com 09/18 Vail Evergold Trail 10K; Vail, CO; (970) 479-2280; mortiz@vailrec.com; www.vailrec.com 09/19 Como to Breckenridge Race 20M; Como, CO; (303) 871-8366; rmrr@rmrr.org; www.rmrr.org 09/19 Golden Leaf Half Marathon 13.5M; Aspen, CO; (970) 925-9360; paul@utemountaineer.com; www.utemountaineer.com 09/19 Pilot Run for Literacy ; Steamboat, CO; (970) 8714224; info@runningseries.com; www.runningseries.com 09/21 Crestone Charity Trail Run 5M; Crestone, CO; (719) 256-5454; raceinfo@crestonecommunity.org; www.crestonecommunity.org/trailrun/index.html 09/24 The Bear 100 100M; Preston, ID; (435) 563-3647; barkers@mstar2.net; hobblecreekoa.com/bear_100.htm 09/24 Colorado Outward Bound Relay ; Idaho Springs, CO; (888) 837-5201; info@outwardboundrelay.com; www.outwardboundrelay.com 09/25 Kokopelli Adventure Race Stage Race - 1 or 2 days ; Grand Junction, CO; (303) 635-2815; emgmh@emgcolorado.com; www.emgcolorado.com

▼

09/04 Bergen Peak Trail Run 11.5M; Evergreen, CO; (303) 674-6441; smartin@evergreenrecreation.com

09/18 Jelm Mountain Run 11M; Laramie, WY; (307) 7420971; alexander_brenda@hotmail.com;

09/25 Moab’s Alpine to Slickrock Race & Relay 50M; Moab, UT; (435) 259-3053; mas50miler@yahoo.com; mas50.com

▼

▼ ▼ ▼

09/01 Wasatch Front 100 Miler 100M; Kaysville, UT; (801) 278-1021; info@wasatch100.com; www.wasatch100.com

▼ ▼

09/01 Mount Baldy Hill Climb 1.8M; Ketchum, ID; (208) 788-5714; kapala@mindspring.com; www.svsef.org 09/01 Pony Express Run 15M; Woodland Park, CO; (719) 260-8993; kelecyla@ci.colospgs.co.us; pprrun.org

Hidden Peak Challenge 4M; Snowbird, UT; (801) 583-6281; sports-am@abac.com; www.sportsam.com

▼

09/01 Holy Cow Trail Stampede 5K, 10K; Westminster, CO; (303) 430-2400; jwilliam@ci.westminster.co.us; www.ci.westminster.co.us

09/05 Steamboat 10K at 10,000 Ft 10K; Steamboat, CO; (970) 846-4334 (cell); info@runningseries.com; www.runningseries.com

▼

ROCKIES

09/01 Gilpin Grinder & Gallop 5M, 10M; Gilpin County, CO; (303) 582-1453; karenw@co.gilpin.co.us; active.com/event_detail.cfm?event_id=1061582

09/05 Breckenridge Crest Mountain Marathon 5M, 10M, 24.5M; Breckenridge, CO; (970) 453-6422; helen@boec.org; www.boec.org/marathon

▼

09/26 Trailblazer Race 2004 5K, 10K; Mountain View, CA; (408) 255-5780; racers@stevenscreektrail.org; www.stevenscreektrail.org

▼

09/25 Trask Mountain Assault 1M, 2M, 3M; Yamhill, OR; (503) 565-4386; vdowns4@attbi.com; home.comcast.net/~vdowns4/MXC_HOMEPAGE.htm

▼

CALENDAR

▼

RACE

3:37 PM

▼

p.055-63 Race Cal.29

09/25 Pinedale Half Marathon 13.1M; Pinedale, WY; (307) 367-7433; robyn@goark.com; www.pinedalehalfmarathon.com

09/12 Desert R.A.T.S. 148M; Fruita, CO; (303) 652-9949; reid_delman@geminiadventures.com; www.geminiadventures.com 09/18 Autumn Color Run 5K, 10K, 13.1M; Buena Vista, CO; (719) 395-8481; snowypks@chaffee.net ; www.fourteenernet.com/colorrun

presented by

A MULTI-DAY FOOTRACE ADVENTURE SEPTEMBER 12–18, 2004 6 DAYS 5 STAGES 148 MILES EXTREME TEMPERATURES

… NOT JUST FOR PROFESSIONAL MASOCHISTS

www.geminiadventures.com

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HEARTLAND 09/01 Annual Newton Hills Trail Challenge 8M; Canton, SD; (605) 335-7213; marathnr@thepantheon.org; www.siouxfallsarearunningclub.org 09/01 Big South Fork R&T 25M, 50M; Onieda, TN; (865) 693-4308; jfghorse@aol.com; www.rideandtie.org 09/01 Lake Superior Shore Run - Race Against Tobacco 5K, 13.1M; Marquette, MI; (906) 226-6591; ssyrjala@up.net; www.marquette.localhealth.net/shorerun.htm 09/01 MI BIG 10 Run 10K; Ann Arbor, MI; (734) 657-0214; www.twodogsrunning.com 09/01 Mount Baldhead Challenge 15K; Saugatuck/Douglas, MI; (616) 395-3281; tom@murdochmarketing.com; www.mtbaldhead.com 09/01 Walker North Country Marathon 10K, 26.2M; Walker, MN; (218) 547-3327; golfisme@paulbunyan.net; raceberryjam.com/walker/htm 09/04 Dances with Dirt 12K, 50K, 100K; Hell, MI; (248) 347-4568; tami@runningfit.com; www.danceswithdirt.com

▼

09/06 Runner’s Edge Trail Half-Marathon 13.1K; Libertyville, IL; (847) 853-8531; rklein@theramp.net; www.runswim.com 09/11

Horsethief Canyon Trail Run 6.5M; Horsethief Canyon, KS; (785) 472-5454; sheridan@wwwebservice.net

09/11

Superior Trail Race Marathon/50Mile 26.2M, 50M; Lutsen, MN; (763) 551-0099; lindquistrd@aol.com; www.superiortrail50.com

09/11

Wayne Rogaine 6H, 12H, 24H; Wayne National Forest, OH; (614) 397-6112; bradhunt@ambushadventuresports.com; ambushadventuresports.com

▼

09/25 VASA Trail Run 5K, 11K, 25K; Traverse City, MI; (616) 947-6417; ac156@tcnet.org; www.tctrackclub.com 09/26 Rock Cut Hobo Run 25K, 50K; Rock Cut State Park, IL; (815) 494-3048; ultrajim@charter.net

▼

09/26 Dick Walter Subaru Lewis & Clark Marathon & Relay 5K, 13.1M, 26.2M; Bozeman, MT; (406) 5821944; gkneil@in-tch.com; www.lewisandclarkmarathon.com

09/25 Running Bares XC 5K; Weatherford, TX; (817) 5981312; vgr1@airmail.net; www.vistagranderanch.com

09/26 Wild Wild Wilderness Trail Run 7.6M; Danville, IL; (217) 443-5452; 800-536-3314 work; krr@kennekuk.com; www.kennekuk.com

EAST 09/01 Fred Lebow 5K; Bronx, NY; (212) 860-4455; nancyr@nyrrc.org; www.nyrrc.org

Lowa Dragonfly

09/01 Great American XC Festival 5K, 8K; Charlotte, NC; (415) 658-1467; femaleathletes@nationalscholastic.org; www.greatamericansports.com

Extendin g comfort.

09/01 Greylock Uphill Road Run 8M; Adams, MA; (802) 423-7537; dion@bcn.net; www.runwmac.com 09/01 Pisgah Mountain 14.2M, 50K; Chesterfield, NH; (603) 363-8420; www.active.com 09/01 Upstate New York XC Series 4M; Green Lakes State Park, NY; www.gvh.net 09/01 Upstate New York XC Series 5K; Akron, NY; www.gvh.net 09/01 Upstate New York XC Series 5K; Marcus Whitman Park, NY; www.gvh.net

▼

09/26 Boulder Backroads 13.1M, 26.2M; Boulder, CO; (303) 939-9661; bouldermarathon@mindspring.com; www.boulderbackroads.com

CALENDAR

09/04 Great Eastern Endurance Run 50K, 100K; Charlottesville, VA; (434) 293-7115; rungillrun@adelphia.net; www.badtothebone.biz 09/05 The BEAR Adventure Race 6H, 12H; Jacksonville, FL; (904) 285-1552; rd@performancemultisports.com; www.performacemultisports.com/eventcal1.htm 09/05 Ultimate Adventure Race Series #3; Killington Mt Region, VT; (866) 303-RACE; ultadventurerace@aol.com; www.ultimate-race.com

▼

▼

RACE

09/05 Virgil Forest Monster Marathon 13.1M, 26.2M; Willseyville, NY; (607) 659-4686; rmh12@cornell.edu; www.fingerlakesrunners.org 09/11

Bald Eagle Mountain Megatransect 23M; Lock Haven, PA; (570) 893-1868; jstover33@verizon.net; www.ultrahike.com

09/11

Blue Knob Mountain Trail Half Marathon 13.1M; Blue Knob State Park, PA; (814) 276-9115

09/11

Blue Marsh Lake Trail Race 15K, 26.2M; Bernville, PA; (610) 775-9776; ibulrich@aol.com; makebreak.com

09/18 Mallard Ridge Trail Run 8K; Delavan, WI; (262) 724-3257; kkeizer@republicwaste.com; www.republicwaste.com

09/11

New England Adventure Race Series - Race 3 75M, 24H; Waterville Valley Resort, NH; (207) 8362772; info@racingahead.com; www.racingahead.com

09/18 Mount Baldhead Challenge 5K, 15K; Saugatuck/Douglas, MI; (616) 392-4893; tom@murdochmarketing.com; www.mtbaldhead.com

09/11

09/18 North Country Trail Run 26.2M, 50M; Manistee, MI; (616) 261-9706; steve@stridersrun.com; www.stridersrun.com 09/20 Superior Trail 100M; Lake Superior, MI; (612) 8106098; lindquistrd@aol.com; www.superiortrail100.com 09/25 Fall Color Classic 4M; Rockford, IL; (815) 5440879; NLYarger@yahoo.com; www.rockfordroadrunners.com 09/25 Flat Rock Endurance Trail Runs 25K, 50K; Independence, KS; (316) 689-6829; kus@ericsteele.com; www.ultrarunners.info

new GORE -TEX ® XCR® (Extended Comfort Ran ge) footwear. Thanks to a remarkable new membrane technolo gy, these shoes are the first to deliver extended comfort and durable waterproof protection during high ouput activity and over multiple sea sons.

By dramatically increa sin g breathability and keepin g the temperature inside your shoe at its optimal level, GORE-TEX® XCR® footwear is guaranteed to take you to that good place – and keep you there lon ger.

Odyssey Off-Road IRON Duathlon & Triathlon ; Allegheny Mountains, VA; (757) 645-3397; info@oarevents.com; www.OARevents.com

▼

09/18 Lake Superior Shore Run/Race Against Tobacco 1K, 5K, 13.1M; Marquette, MI; (888) 5786489; jharrington@hline.org; www.smokefreeup.org

That’s the idea behind

09/12 Helvetia Mountain Trail Run 10K; Helvetia, WV; (304) 924-5835; helvetiawv@starband.net; www.iplayoutside.com 09/12 Pocono Adventure Trail Running Series #5 10K; Wharton State Forest, NJ; (570) 476-5624; dan@poconoadventureracing.com; poconoadventureracing.com 09/18

2nd Annual Flying Frog Adventure Race; Greensboro, NC; (336) 282-0243; susan.i.davis@greenwboro-nc.gov; www.flyingfrogar.com

09/19 Mount Holyoke Summit Run; 5K; Hadley, MA; (413) 256-2754; donnautakis@yahoo.com SEPTEMBER 2004 TRAILRUNNERMAG.COM 61

gore-tex.com GORE, GORE-TEX, GORE-TEX XCR, Guaranteed To Keep You Dry and designs are trademarks of W. L. Gore & Associates, Inc., ©2004 W. L. Gore & Associates, Inc., 1-800-431-GORE.

3:38 PM

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CALENDAR 10/10

Rumble at the Ranch Off-Road Duathlon ; Yamhill, OR; (503) 497-4080; events@xdogevents.com; www.xdogevents.com

10/10

Rumble at the Ranch Trail Run ; Yamhill, OR; (503) 497-4080; events@xdogevents.com; www.xdogevents.com

▼

RACE

6/30/04

10/16

Cactus Cha-Cha 7M; Waddell, AZ; (623) 535-0860; cactuschacha@cox.net; www.nardinimanor.com/cactuschacha.htm

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p.055-63 Race Cal.29

10/23

Seacliff Beach Trail Run 14K, 22K, 35K, 50K; Aptos, CA; (925) 947-3787; events@pctrailruns.com; www.pctrailruns.com

10/23

Whiskeytown Endurance Run 8M, 30K, 50K; Redding, CA; (530) 246-8560; sweatrc@hotmail.com; geocities.com/sweatrc

09/18 Five Peaks Trail Series - Canmore Nordic Centre 8K; Canmore Nordic Center, Alberta, Canada; (604) 308-4666; info@5peaks.com; www.fivepeaks.com

09/19 Schiff Scout Sprint Adventure Race 28M; Wading River, NY; (631) 584-5886; dirtyevents@aol.com; dirtyevents.com

▼

09/25 Odyssey Half Iron Triathlon ; Lake Anna State Park, VA; (757) 645-3397; info@oarevents.com; www.OARevents.com

09/24 Lost Soul Ultra 50K; Lethbridge, Alberta, Canada; (403) 327-2241; ron@runnersoul.com; www.runnersoul.com

▼

09/26 Conestoga Trail Run 10M; Holtwood, PA; (717) 3947812; billsmithis@comcast.net

09/18 Five Peaks Trail Series - Hardwood Hills 8K; Hardwood Hills, Ontario, Canada; (604) 308-4666; info@5peaks.com; www.fivepeaks.com

09/26 Vermont 50/50 50K, 50M; Brownsville, VT; (603) 64365637; Michael.J.Silverman@valley.net; vermont50.com

09/24 Lost Soul Ultra 100K, 100M; Lethbridge, Alberta, Canada; (403) 327-2241; ron@runnersoul.com; www.runnersoul.com

INTERNATIONAL 09/01 Jungfrau Marathon 42K; Interlaken, Switzerland; info@jungfrau-marathon.ch; www.jungfraumarathon.ch/e/mainpage.htm

OCTOBER PACIFIC/DESERT 10/02 Capitol Peak 50K; Olympia, WA; (360) 455-1400; www.capitolpeakultras.com

09/05 Walk in the Park 50K; Kamloops, British Columbia, Canada; (250) 372-7165; nickjtc@shaw.ca; www.ultrarunner.net

10/02 Pacific Coastal Trail Run 5K, 10K, 13.1M; Sausalito, CA; (650) 364-8256; info@redwoodtrails.com; www.redwoodtrails.com

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09/01 Moose Mountain Trail Races 16K, 29K; Bragg Creek, Alberta, Canada; (403) 282-3554; jen.silverthorn@shaw.ca; www.calgaryroadrunners.com

09/11

09/12

Haliburton Forest 50K, 50M, 100M; West Guilford, Ontario, Canada; (416) 422-5130; helen.malmberg@dhltd.com; www.ous.kw.net

10/09 Golden Hills Trail Marathon 26.2M; Berkeley, CA; (510) 525-0337; anncarl@earthlink.net; home.earthlink.net/~anncarl/goldenhillsgeneralpage.htm

Canadian Rocky Mountain 13.1M; Canmore, Alberta, Canada; (403) 678-3332; racedirector@telusplanet.net; www.cause.ca/marathon

10/09 TRIOBA 24 Hour Adventure Racing Series 24H; Leavenworth, WA; (253) 709-8232; trioba@northwest-adventures.com; www.trioba.com 10/09 Serrano Canyon Delight 15K; Pacific Palisades, CA; (310) 459-3757; stan@trailrunnersclub.com; www.trailrunnersclub.com

▼

09/15 Jungle Marathon 125M; Manaus, Brazil, Brazil; (208) 787-2077; info@dreamchaserevents.com; www.junglemarathon.com

10/10

09/18 Five Peaks Trail Series - Buntzen Lake 8K; Buntzen Lake, British Columbia, Canada; (604) 308-4666; info@5peaks.com; www.fivepeaks.com

Bizz Johnson Trail Marathon 13.1M; WestwoodSusanville, CA; 415.999.2532; eric@redwoodtrails.com; www.redwoodtrails.com

RACE #1

Masai 5K Trail Race Feb. 21, 2004

RACE #2

Kinabalu 10K Trail Race March 20, 2004

GREAT EASTERN TRAIL RUN SERIES DO YOU LIKE TRAILS? HOW MUCH DO YOU LIKE THEM? The GREAT EASTERN TRAIL RUN SERIES is the first series in the country to encompass all distances from 5 kilometers to 100 miles, all on some of the most beautiful trails in the East Coast.

From the Blue Ridge Mountains of Virginia to the Green Mountains of Vermont, you will run distances just as vast as the views from these trails.

Become a TRAIL SERIES FINISHER by completing 4 out of the 5 shorter trail races powered by Montrail shoes (Masai 5K, Kinabalu 10K, Hardrock 15K, Vitesse 10 miler or Half Marathon).

If it’s distance you long for, complete 3 out of the 4 longer trail races (Great Eastern 100K or 50K, Highlands Sky 40 Mile Trail Race and the Vermont 100 Mile Endurance Run) to be recognized as an ULTRA SERIES FINISHER. If you were just a little late for that Everest climbing permit, you can become a BAD TO THE BONE! FINISHER instead, and complete all 7 possible races! Winners of the series will be awarded Patagonia prizes. Series points will be assigned depending on the race distance and the runner’s finishing position: the higher the finishing position and the longer the race, the fewer the points; the runner with the least points will be the Series winner. So, pick your poison and join us on the trails! For more information

on the series, points, awards and other details go to the race website below.

www.badtothebone.biz badtothebone@adelphia.net

10/30 Halloween Havoc Trail Run 15K; Hagg Lake, OR; (503) 497-4080; events@xdogevents.com; www.xdogevents.com 10/30 Pumpkin IV Scramble 1224, 36; Mojave Desert, CA; info@hiddenFEAR.com; www.hiddenFEAR.com

ROCKIES 10/02 Danielesque Trail Marathon & Half Marathon 13.1M, 26.2M; Golden, CO; (303) 271-1935; pennyrosenfeld@earthlink.net; www.pmimage.com/danielesque.html 10/02 Emerald Mountain Potluck Race ; Steamboat, CO; (970) 870-0739; trailrunningfool@hotmail.com; www.runningseries.com 10/02 Lair O’the Bear 10M; Evergreen, CO; (303) 6746441; smartin@evergreenrecreation.com

Bizz Johnson Marathon

RACE #3

Hardrock Carter z Mountain Challenge 15K June 12, 2004

RACE #4

Highlands Sky 40 Mile Trail Race June 19, 2004 Start Time: 6:00 a.m.

Monongahela National Forest Davis, West Virginia

RACE #5

Vermont 100 Mile Endurance Run July 17-18, 2004 Start Time: 4:00 AM Green Mountains Woodstock, Vermont

RACE #6

Great Eastern Endurance Run 100K/50K September 4, 2004 Start Time: 6:00 AM Blue Ridge Mountains, George Washington Ntl. Forest Charlottesville, Virginia

RACE #7

Vitesse 10 Mile & Half Marathon Trail Races November 20, 2004 Start Time: 8:00 AM Walnut Creek Park Trails Charlottesville, Virginia

Phone: 434-293-7115 Contact: Gill, Race Director

A fast scenic course that’s groomed to perfection and easy on your knees, winds through northeast California’s most gorgeous landscapes. You might set a PR, as the course is never steep and loses 1000’ in elevation. Arguably the country’s most scenic marathon, the trail dives through the magnificent Susan River Canyon, crossing the river twelve times on picturesque wooden railroad bridges and passing through two railroad tunnels, 800’ & 450’ in length.The Bizz Marathon takes you the fast way through the mountain, instead of over it. 1/2 Marathon, 10K & 5K races too.

Sunday, October 10, 04 - Westwood to Susanville, CA Redwood Trails | www.redwoodtrails.com | info@redwoodtrails.com | 650-364-8256

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RACE 10/9

Horse Gulch Trail 25K & Telegraph Trail 50K; Durango, CO; (970)375-2413; mkelly@durangomarathon.com; durangomarathon.com

10/10 Durango Marathon 5K, 10K 13.1M, 26.2M; Durango, CO; (970) 375-2413; mkelly@durangomarathon.com; durangomarathon.com

HEARTLAND 10/02

Germantown Trail Trail Run 50K; Germantown, OH; (937) 586-6546; joerunner69@hotmail.com; orrrc.org

10/03 Big Ten Run 10K; Ann Arbor, MI; (734) 657-0214; bigtenrun@comcast.net; www.twodogsrunning.com 10/16

10/23

10/23

Thunder Rolls Two-Day Stage Race 60-80M; Rock Island, IL; (563)370-2555; gvoelliger@bettendorf.org; www.teamhighprofile.com DINO Southwestway Park 5K, 15K; Indianapolis, IN; (317) 308-6449; Brian@DINOseries.com; www.DINOseries.com Knobstone Trail Run 5K, 10K, 10M, 13.1M; Martinsville, IN; (765) 349-0204; hikers@scican.net; hoosierhikerscouncil.org

10/02 Tussey Mountainback 50 Mile Relay and Ultramarathon 50M; Boalsburg, PA; (814) 238-5918; info@tusseymountainback.com; www.tusseymountainback.com 10/03 Fall Schiff Scout Mountain Bike Biathlon 14M; Wading River, NY; (631) 584-5886; dirtyevents@aol.com; dirtyevents.com 10/03 The Dam Half 13.1M; Mifflinburg, PA; (570) 8371222; wkwarren@ptd.net 10/09 Blacksburg Adventure Race 24H; Blacksburg, VA; (614) 397-6112; bradhunt@ambushadventuresports.com; ambushadventuresports.com 10/09 Cumberland Trail Stump Jump 50K, 11M; Chattanooga, TN; (423) 899-3516; stumpjump50k@aol.com; www.rockcreek.com 10/09 Odyssey Double Iron Triathlon ; Lake Anna State Park, VA; (757) 645-3397; info@oarevents.com; www.OARevents.com 10/10

Pocono Adventure Trail Running Series #6 10K; MichauxState Forest, PA; (570) 476-5624; dan@poconoadventureracing.com; poconoadventureracing.com

10/17

Croom Trail 50K 15M, 50K; Brooksville, FL; (813) 884-1862; CTR@tampabay.rr.com; www.wfyrc.com

10/17

Ridgewalk Trail Run 14M; Wellsville, NY; (585) 5935080; info@ridgewalk.com; www.ridgewalk.com

10/02 Palmetto Trail Runs 10K, 13.1M, 26.2M, 50K, 50M; Charleston, SC; (843) 815-5267; andy5267@aol.com; www.palmettorace.com

10/31

Evansburg Challenge 5K; Reading, PA; (610) 7792668; rhornpcs@aol.com; www.pagodapacers.com

10/02 Performance 6,12 & 24-Hour Adventure Races 6, 12, 24; St. Augustine, FL; (904) 285-1552; rd@performancemultisports.com; www.performacemultisports.com/eventcal1.htm

10/09 Time 2 Run Muskoka Trail Run Series: Stage II 5K; Gravenhurst, Ontario, Canada; (705) 385-8721; mooninthe_water@hotmail.com; www.muskokatrailrunseries.com

10/26

Allerton Park Trail Run ; Kensington, CA

10/31

Dillon Fall Sprint Adventure Race 5H; Zanesville, OH; (614) 397-6112; bradhunt@ambushadventuresports.com; ambushadventuresports.com

EAST

INTERNATIONAL

CALENDAR

10/16

Vulture Bait Trail Race / Ontario Ultra Series 25K; London, Ontario, Canada; (519) 951-0119; larry@abuma.com; www.ous.kw.net

10/23

Iron Lung Trail Races 10K, 20K; North Vancouver, British Columbia, Canada; (604) 987-5901; eric@ironlung.ca; www.ironlung.ca

10/29 Himalayan 100 Mile Stage Race; North-East Himalayas, India; www.himalayan.com

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TRAINING AIDS INCREASE PERFORMANCE & REDUCE INJURIES with the Runner’s FitKit — a portable, convenient strength and flexibility program designed to meet the demands of running. www.simplefitnesssolutions.com 866-402-2105 "NEW" Stinger energy bars

PATAGONIA RUNNING ADVENTURE DECEMBER 19, 2004 TO JANUARY 5, 2005 ECUADOR RUNNING ADVENTURE JUNE 1 TO 10, 2005 CHASQUI CHALLENGE & INCA TRAIL MARATHON JUNE 12 TO 26, 2005 PERUVIAN ANDES RUNNING ADVENTURE JULY 17 TO 31, 2005

(800) 289-9470 www.andesadventures.com JULY 2004 TRAILRUNNERMAG.COM 64

RUNNER’S RESEOURCE

NORTHERN ATHLETIC EXPERIENCES. Trail running, ultra, marathon and adventure racing vacations in the Yukon Canada, Yukon Arctic Ultra. Mayo Midnight Marathon. www.northernathleticexperiences.com

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OUTFITTERS

FOR ADVERTISING Rowan Fryer 877-762-5423 ext.17 or rfryer@bigstonepub.com B OULDER R UNNING C OMPANY 8116 W. Bowles #C Littleton, CO 80123 303-932-6000 www.boulderrunningcompany.com

AUTHORIZED DEALER ALABAMA

2750 Carl P Jones Drive, Ste 1210 Huntsville AL 35802 256-650-7063 www.fleetfeethutsville.com dink@fleetfeethuntsville.com

ARIZONA F OOTHILLS R UNNING C OMPANY 4025 E Chandler Blvd Ste #54 Phoenix AZ 85048 480-706-3103 www.foothillsrunning.com foothillsrunning@aol.com

R UNNING S HOP 3055 N Campbell #153 Tucson, AZ 85719 520-325-5097 www.runningshopaz.com

S UMMET H UT 5045 E Speedway Tucson AZ 85712 520-325-1554 www.summithut.com

S UMMET H UT 605 E Wetmore Tucson AZ 85705 520-888-1000 www.summithut.com

ARKANSAS

1850 Douglas Blvd Roseville CA 95661 916-783-4558 F 916-784-9150

www.fleetfeet-fairoaks.com danelle@fleetfeet-fairoaks.com

6160 Stanford Ranch Road Rocklin CA 95765 916-316-6202 www.runningracing.com info@runningracing.com

T HE O UTLAND M OUNTAIN S HOP

CONNECTICUT

929 E. California Blvd.

Pasadena, CA 91106 626-568-8828 www.mountainoutlet.com

CANADA N ORTH S HORE ATHLETICS 1200 Londsdale # 101 N.Vancouver, BC V7M3H6 604-990-6888 www.northshoreathletics.com info@northshoreathletics.com

G ORD ' S R UNNING S TORE 919 Centre St. NW Calgary, Alberta T2E 2P6 403-270-8606 F 403-283-8341

239 Newport Dr. Portmoody, BC V3H5C9 604-461-8330

A DVENTURE 16 1116 W. Pico Blvd.

West Los Angeles, CA 90064 310-473-4574

for other SO CAL locations see: www.adventure16.com

1133 Pearl Street Boulder CO 80302 303-449-DIVA www.outdoordivas.com memaha4@yahoo.com

732 Grand Ave Glenwood Springs, CO 81601 970-945-6994 F 970-945-7586 800-360-6994 www.summitcanyon.com shop@summitcanyon.com

R UNNER ’ S D EN

CALIFORNIA

O UTDOOR D IVAS

S UMMIT C ANYON M OUNTAINEERING

www.gordsrunningstore.com info@gordsrunningstore.com

209 W Sunbridge Drive Fayetteville AR 72703 479-521-6340 F 479-521-8059 877-521-6340 www.packrat.biz info@packrat.biz

209 W. Hampden Ave. Englewood, CO 80110 800-841-0707 www.mountainmiser.com Free Shipping!

www.runnersden.ca

S OUND R UNNER 1008 Main St. Branford, CT 06405 203-483-8222 F 203-483-8298 www.soundrunner.net soundrunner@snet.net

S OUND R UNNER W ITH N O B OUNDARIES 264 York St New Haven CT 06511 203-865-IRUN (4786) F 203-483-8223 www.soundrunner.net soundrunner@snet.net

FLORIDA R UNNING W ILD I NC .

1133 N Federal Hwy Fort Lauderdale, FL 33304 954-565-9400 F 954-565-9421 www.runningwild.com runwild4@bellsouth.net

GEORGIA

MARYLAND

9220 Pulaski Highway Baltimore, MD 21220 410-687-6400 F 410-687-7311 www.holabirdsports.com

MISSOURI M ETRO WALK + R UN 7449 Broadway (NE corner of 75th and Wornall) Kansas City, MO 64114 816-822-9000 F 816-822-9003 www.metrowalkandrun.com info@metrowalkandrun.com

NEBRASKA M OOSES TOOTH O UTDOOR C OMPANY 720 N 27th Street Lincoln NE 68503 402-475-4453 F 402-475-2897 www.moosestoothusa.com sales@moosestooth.com

NEW HAMPSHIRE E NDURANCE 122 Key Rd Keene NH 03431 603-357-3232 enduranceathletics@hotmail.com

NEW JERSEY C AMPMOR

NEW YORK

184 Main New Paltz, NY 12561 845-255-8200 www.peakperformancesports.net

R OCKVILLE C ENTRE R UNNING C OMPANY 220 Sunrise Hwy Rockville Centre, NY 11570 516-594-3405 F 516-594-3406 rvcrunco@aol.com

2775 Pearl St. #103 Boulder, CO 80302 303-RUN-WALK www.boulderrunningcompany.com

3906 Roswell Rd Atlanta, GA 30342 404-814-0999 www.highcountryoutfitters.com bubba@highcountryoutfitters.com

B OULDER R UNNING C OMPANY

ILLINOIS

R UNNING H UB

3659 Austin Bluffs, Pkwy #32 Colorado Springs, CO 80918 719-278-3535 www.boulderrunningcompany.co

R UNNER ’ S H IGH

333 Montezuma #6 Santa Fe, NM 87501 505-820-2523 www.runsantafe.com

www.campmor.com customerservice@campmor.com 800-CAMPMOR

www.rockcreek.com info@rockcreek.com 888-707-6708 100 Tremont St. Chattanooga,TN 37405

W ESTCHESTER R OAD R UNNER 179 E Post Rd White Plains, NY 10601 914-682-0637 F 914-949-4166 www.westchesterroadrunner.com westchesterrr@aol.com

UTAH

NORTH CAROLINA J US R UNNING 523 Merrimon Ave Asheville, NC 28804 828-252-7867 F 828-252-7817 www.jusrunning.com jusrun@bellsouth.net

OHIO

PENNSYLVANIA

NEW MEXICO

C AMPMOR

www.summithut.com summit@summithut.com 800-499-8696 5045 E Speedway Tucson AZ 85712

T HE R UNNING C OMPANY OF M ONTVALE 14 A Chestnut Ridge Rd Montvale, NJ 07645 201-391-6008 F 201-391-6012 www.njrunningco.com montvalerunning@aol.com

ONLINE OUTFITTERS

P EAK P ERFORMANCE S PORTS

S ECOND S OLE ATHLETIC F OOTWEAR

8204-A Menaul Blvd NE Albuquerque NM 87110 505-299-8922 F 505-294-4480 www.fleetfeet.com ffabqjb@aol.com

7 S. Dunton Ave Arlington Heights, IL 60005 847-670-9255 www.runnershigh.biz runrshigh@aol.com

114 S. Plaza Taos, NM 87571 505-758-9292 www.taosmountainoutfitters.com

810 Route 17 N Paramus, NJ 07652 201-445-5000 800-CAMPMOR F 800-230-2153 www.campmor.com customerservice@campmor.com

COLORADO B OULDER R UNNING C OMPANY

TAOS M OUNTAIN O UTFITTERS

5114 Mayfield Rd Lyndhurst, OH 44124 440-449-8508 secondsole@adelphia.net

E LITE R UNNERS & WALKERS 5992-E Steubenville Pike McKees Rocks, PA 15136 412-490-0881 F 412-490-0882 877-RUN-WALK www.eliterunners.com shoes@eliterunners.com

SUMMIT RUNNING 1890 Bonanza Dr. #108 Park City, UT 84060 435-940-9101 www.summitrunning.com info@summitrunning.com

WASATCH R UNNING C ENTER 8946 S State St. Sandy UT 84070 801-566-8786 www.wasatchrunningcenter.com info@wasatchrunningcenter.com

VERMONT S KIRACK 85 Main St. Burlington,VT 05401 802-658-3313 F 802-658-5083 800-882-4530 www.skirack.com skirack@skirack.com

WASHINGTON F AIRHAVEN R UNNERS

TENNESSEE

1209 Eleventh St. Bellingham,WA 98225 360-676-4955 www.fairhavenrunners.com steve@fairhavenrunners.com

R OCK /C REEK O UTFITTERS

S OUND S PORTS

100 Tremont St. Chattanooga,TN 37405 423-265-5969 and 2220 Hamilton Place Blvd. Chattanooga,TN 37421 423-485-8775 www.rockcreek.com

R UNNERS M ARKET 4443 Kingston Pike Knoxville TN 37919 865-588-1650 www.runnersmarket.com runnersmarket@nxs.net

80 Madison St. Seattle,WA 98104 206-624-6717 F 206-622-3121 800-279-7551 bcr@foxinternet.net

S PORT TOWNSEND 1044 Water St Port Townsend WA 98368 360-379-9711 www.sporttownsend.com

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RUN AMOK

by Brian Metzler • Illustration by Jeremy Collins

A Trail Runs Through It A LIFE MEASURED BY UPS AND DOWNS ON A FAVORITE TRAIL

If you were to build the ultimate running trail, what would you include? All of the things you love about trail running, the qualities that invigorate you every time you leave the trailhead. And you’d want it to somehow be special to you.

I

Certainly it wouldn’ t be table-top flat.

Nor would you want it to run straight up the side of a mountain. Y ou couldn’t run that kind of trail more than once or twice a week. W ould it be sunny or shady?

Crowded or rarely used? Rugged singletrack or a groomed carriage trail?

I’d make it a singletrack route with plenty of rolling hills and a mountain view to remind me that I’m away from it all—no traffic, no pollution, no work deadlines. It would include a couple of steep climbs and descents—because you’ll respect your favorite trail more if it continually challenges you.

66 TRAILRUNNERMAG.COM | SEPTEMBER 2004

I’d throw in a few stream crossings, some technical terrain and obstacles to negotiate. Also a handful of deer , and some foxes or coyotes to remind me that I’m interacting with a wild habitat that existed before $110 running shoes were mass-produced in a Third World country.

Wait a minute, that trail already exists.

It’s Mesa Trail in Boulder, Colorado.

I’ve run Mesa T rail several hundred times in the last 12 years, in rain, snow , fog and warm sunshine. I’ve run it at night, with and without a headlamp; run it with my wife, my best friend, a large

group, a small group, my dog and solo.

I’ve run it fast and out of breath during a friendly time trial, and slowly enough to discuss everything from world politics to heavy-metal bands of the 1980s.

On this trail I’ve gotten muddy, bloody, sweaty and very itchy , thanks to the worst case of poison ivy you could imagine. I’ve been refreshed by the scent of pine blowing in the breeze and the sight of a deer and two fawns off in the distance, and been splashed by cold water while crossing a stream.

Mesa Trail is likely the favorite trail of a lot of other people. On weekends in spring, summer and fall, hikers, birders, horseback riders, naturalists, tourists and plenty of fellow runners populate it. (I typically run at non-peak times when the trail is void of other souls, but am fine seeing so many people enjoying the same trail I do.)

I’ve been fortunate to have run hundreds of trails across the country and overseas. I have found outstanding routes, great for trail runs of any length or intensity. Perhaps if I lived in those areas, they would usurp the title of “favorite trail.” But they’re no more special to me than a paved loop through a city park.

Running the same trail again and again can get boring, but only if you let it. The way I see it, no two runs are the same. There is always different light, weather, a different me and thus, different challenges and circumstances.

Mesa Trail is special to me because of the hours I’ve spent on it and the life moments I have experienced there. The trail has been there for me as I celebrated a successful race, a new job and the birth of my daughter , but it’ s also been there after I got dumped by a girlfriend, got fired from a job, as I rehabbed through a frustrating injury and as I mourned the loss of my mother.

Mesa Trail has rejuvenated me, rewarded me, humbled and humored me. It calms my head, invigorates my heart and helps me keep everything in perspective.

That’s why I run trails in the first place.

Brian Metzler is the author of Running Colorado’s Front Range and the founding editor of Trail Runner.

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