Trail Runner #40, July 2006 by Quent Williams

TrailRunner One Dirty Magazine

JULY 2006 ISSUE 40

Best Hot Weather Escapes FROM COLORADO TO CANADA

Rockin ’n Runnin’

WITH TRAIN LEAD SINGER PAT MONAHAN

High Performance YOUR GUIDE TO EFFICIENT, FASTER FORM LET GOOD FOOD BE YOUR MEDICINE COACH’S TOP 10 TIPS

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CONTENTS JULY 2006 | WWW.TRAILRUNNERMAG.COM | ISSUE 40

38)

TRAIL OF HARD KNOCKS Facing extreme physical and mental challenges on a speed attempt of the 211-mile John Muir Trail, the author has to come to grips with why he runs. BY JOHN STAMSTAD PHOTOS BY PATITUCCIPHOTO/AURORA’S OUTDOOR COLLECTION

ONE DIRTY MAGAZINE

DEPARTMENTS 4) EDITOR’S NOTE 6) LETTERS 10) MAKING TRACKS

The Savage Seven, our galaxy’s most unforgiving short-distance jaunts; Q&A with fitness czar and Kilimanjaro hustler Sean Burch; more.

16) ADVENTURE

Rocky Mountain High. Tracing a 33-mile classic route along the Continental Divide in Colorado’s Rocky Mountain Park. And gobbling cheeseburgers along the way. BY DOUGALD MACDONALD

18) NUTRITION

Let Food Be Your Medicine. Vanquish those pesky free radicals with good eating. BY BRUCE BURNETT

22) ASK THE COACH

Stretching post run—how long can you wait? Back-to-back vs. bunched runs. Is magnetic therapy poppycock? BY THERESE IKNOIAN

24) TRAIL TIPS

Top 10. A coach shares her best tips for better running.

26) TRAINING

Knock minutes off finishes by improving your running form. BY DR. JIM FREIM

30) TAKE YOUR MARK 34) GREAT ESCAPES

The (Other) Seven Summits. This new trail in British Columbia delivers 19 rolling alpine miles and seven run-able peaks en route. BY ELINOR FISH

52) GALLERY 54) TRAIL TESTED

Drink up. 12 hydration packs guaranteed to make a splash this summer. PLUS: Silver-fiber run-down. Look, ma, no stink!

60) TRAIL RUNNER TROPHY SERIES CALENDAR 63) LAST GASP

TRAIN 46) SPOTTING A TRAIL RUNNER

EXCLUSIVE

Live vicariously through Grammy-winning, trail-running rock star Pat Monahan, lead singer of Train. Why are trails central to his frenzied life of tour stops, groupies and glitz? BY GARETT GRAUBINS PHOTOS BY TIM KEMPLE

THIS PAGE: Blondes have Moore Fun: Darcy Africa glides up the Moore Fun Loop during the first miles of the Spring Desert Ultra 50-miler, held in late April west of Fruita, Colorado. Africa placed second behind winner Allen Belshaw of Steamboat Springs, Colorado (also pictured; lime shirt).

PHOTO BY DAVID CLIFFORD COVER: Runnin’ Down a Dream. Dean Karnazes dodges cairns in the Vallee Blanche, near Chamonix, France.

PHOTO BY SCOTT MARKEWITZ/ OUTDOOR COLLECTION

EDITO R’S NOTE A TRAIL’S TALE by MICHAEL BENGE

A favorite trail is like a close friend: most of the time a pleasant companion, but not without personality quirks and a few bad moods. So it is with our Red Hill trail, a popular local outing. The trail has its eccentricities, with a few surprises thrown in. That is how you really know your local trail: through its seasonal obstacles. The trail winds up red-dirt hillsides and through a dense piñon-juniper forest. Lately, as is typical in the spring, snowmelt has turned the singletrack into a battleground, with gooey mud that spins a runner out, and corn snow that supports weight—just briefly. Spring is definitely not the time for speed trials. It took me some doing today to summon the motivation, but it helped to recruit a friend, John. Maybe because he is young and tolerant, John appeared unfazed by the hill’s maliciousness as we slopped

through mud, and postholed into abrasive snow, cutting our shins. A month ago, on a late-winter run with my friend and coworker, Garett, Red Hill was mostly packed snow, a nice, albeit slow, running surface. But in places a blue-ice layer lurked under a dusting of snow, upending us numerous times, the kind of fall where your feet fly up and you body-slam onto your tailbone or elbow. “I’ve never heard mild-mannered Michael talk like that before,” I heard Garett telling a coworker afterward. That coworker, Lisa, was just recovering from a similar fall on the same trail. Her face hit first, resulting in a deepblue shiner. Rather than endure such tribulations in winter and early spring, many local runners resort to donning boots and boards, and slide around on the Nordic trails, backcountry peaks or ski areas.

Or (gasp!) run on roads or treadmills. But tough winter runs provide a great fitness base, and those days when sound is muffled by thickly falling snowflakes and snow-loaded trees make Red Hill feel like a completely different trail. Now, spring melds to summer, when the trails turn to powdery red dust, and midday excursions take you to the edge of heat stroke. Although Red Hill remains a good quick lunchtime venue, we seek out fresh companionship—the high-country runs that many of us dream about all winter and spring. In cool temperatures and during long days we can cut loose and run the endless valleys and ridges. September will suddenly bring a chill to the morning air and the shadows will grow longer. Looking out from Red Hill, we will see a patchwork of yellow and crimson on the shoulders of Mount Sopris. As the days grow shorter and the temps begin to bite, our high-country excursions will come to an end. Which means we’ll be back to spending most of our time on Red Hill, our old friend. Even when it slugs us. ■

LETTERS 52 WEEKS, 52 MARATHONS FOR THE CURE Your “Angels Among Us” [Making Tracks, No. 37] reminded me of an encounter I had on Mount Tamalpais in Marin County, California. During 1996-1997, I concocted my “Super Run for the Cure,” when I would run 52 marathons in 52 weeks to raise money and awareness for leukemia research. My 33rd marathon happened to be the Stinson Beach Trail Marathon, which started on the beach then headed up the Dipsea Trail through Muir Woods, and up the side of the mountain. Nineteen miles into the race, I found myself running alone in heavy rain and winds, and became lost, wearing nothing but shorts and a T-shirt. I started to get hypothermic. Not only was finishing the race in doubt, but my weekly streak of marathons was too. At one point I saw two mountain bikers, screamed at them to stop and deliriously explained my situation. One of the guys reached into his backpack, and pulled out a space blanket, which he wrapped around me. I asked these two guys if they were angels? “Nah, we’re just having a good day!” they replied. Thanks to these two good Samaritans, I finished the 1996 Stinson Beach Trail Marathon, and later went on to complete all 52 of my marathons (see members.tripod. com/~MarathonMan/index.html). —Karl Gruber, Reynoldsburg, OH

RISING ABOVE I’ve been enjoying your magazine for years, and wanted to comment on the last cover [No. 39]. The colors are in perfect harmony—shorts, grass, skin tones, typography—and it reminded me of an Andrew Wyeth painting (or, if you’re a Canadian like I am, an Alex Coville). I’m an artist and book designer, and appreciate seeing design that rises above the utilitarian. Now, the dog and I are off for a run in the muddy snow. —Matthew MacKay, Charlottetown, Prince Edward Island, Canada

DON’T GET NO RESPECT I must address Karl Meltzer’s “Show Me the Money” [Letters, No. 39] and his take on Olympic curling. At the Plainfield (New Jersey) Curling Club, we have runners, 6 TRAILRUNNERMAG.COM | JULY 2006

skiers and cyclists among our ranks. It is a family oriented sport, attracting children, parents and grandparents, like myself. Our game was the subject of many amusing, but frequently inaccurate articles and editorials, which mainly characterized curling in the context of socialization and libation. The sport involves balance, coordination and, yes, speed and endurance, all on ice. We’ve all incurred our fair share of bumps, bruises and concussions. Even the fittest of newcomers is amazed how spent one can be after sweeping an eight-end game. I wish trail running the same success as curling in becoming a featured Olympic event. And yes, it’s also about the beer! —Carol “Twisted Granny” Hart, Staten Island, NY

CAN’T WE ALL GET ALONG? I think you got it all wrong about multiuse putting trails in peril [“Four More Hotspots,” Making Tracks, No. 38]. I have been a long-time advocate for trails here in Austin. Far from being a threat to trails, multi-use is probably the single strongest argument for trail development and sustainability. Politically, the trail-user community is fragmented, and without common, concerted effort, trails will continue to be a low priority for land-use managers. “Share the trails” should be the watchphrase for all who are interested in these issues. By identifying a solution as a problem and a peril, you did

» letters a grave disservice to the trails movement, and in a sense embraced a form of trail bigotry. —Richard Viktorin, Austin, TX Editors’ Response: We agree that a unified trail-user community is essential in issues of trail use, preservation and development. However, some multi-use scenarios have raised questions about safety. Such was the case in California’s Santa Monica Mountains (cited in the story), where a narrow trail with a drop off proved a poor venue for such a designation.

ALIVE AND WELL

September 24, 2006 Boulder, Colorado

Thank you for all producing a truly top-notch publication. Last week I ran more than 14 miles and got up above 4300 feet. Last year at this time I was in a wheelchair. Before that, I was in a coma due to a traumatic brain injury (TBI) that occurred during a sprint on my road bike. I can never ride a bike again and had to sell my wonderful orthodontic practice, but I am alive and I can run. Life is sweet. Like Logan Beaulieu [Faces, No. 39], I’ve made an incredible recovery, and wish to carry good information to the population of which I am now a member. There are 1.5 million recorded incidents of TBI in America each year—two percent of the population. Logan’s story is reassuring and inspiring. —Kelly Cruser, Ashland, OR

EDITORIAL

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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 6 weeks for the first issue after subscribing or a change of address (to expect continuous service). No part of this publication July be reproduced without written permission from the publisher. © Copyright 2006 by Big Stone Publishing Ltd.

MAKING TRACKS ALL THE TRAIL NEWS YOU CAN USE

Running a Savage Seven race? You’ll need grit, courage, lungs and maybe some duct tape. Pictured: Alaska’s Mount Marathon three-miler.

Savage Seven Who wants to toil for 15 hours on a torturous trail? Well, some people do, but maybe you’re not one of them. Instead, you prefer the quick, intense challenges of races shorter than 10 miles. Tackle one of these trail tasks and you can be home, showered and lounging with a lemonade before your legs even cramp up.

UWHARRIE 8-MILER Ophir, NC. Early February 2007. www.raceuwharrie.com “Expect to trip and fall at least once,” warns the course description. Several steep climbs add to over 1000 feet of vertical gain, but it’s really the footing and bone-chilling temps that wreck you. Steven Hoge, a three-time ﬁnisher, says, “It’s very technical and muddy. Anyone who comes here thinking they’re going to easily hammer a lowlander hill run will leave humbled.” There are bogs, fallen timber and even rumors of Confederate ghosts in these ancient mountains.

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DIPSEA Mill Valley, CA. June 11, 2006. www.dipsea.org Runs 7.1 miles from Mill Valley to Stinson Beach, over two giant humps totaling over 2000 vertical feet. Forks on the course give you a choice between a “Suicide” route or the “Safer” way. Says 2004 Trail Runner Trophy Series champion Scott Dunlap, “Steep, fast and narrow—the uneven steps are a recipe for disaster.” A few blood-stained downhills are little more than eroded chutes (see “Decades of Dipseas,” No. 36).

SUNRISE TO SUMMIT Bend, OR. September 2, 2006. www.mbsef.org It’s only four miles (maybe less) so … How tough can it be? For starters, it gains 2700 vertical feet and summits 9060-foot Mount Bachelor. Runners can pick their poison and invent their own route during the ﬁrst mile—direct and punishing or more gradual, but still painful.

CRANMORE HILL CLIMB North Conway, NH. July 8, 2006. www.whitemountainmilers.co milers.com Two punishing rounds on a relentless loop that gains 1100 feet and averages a 16-percent grade (one short section ratchets to 20 percent!). Many runners’ quads are cooked after one lap. 2005 winner Eric Blake describes Cranmore as “the steepest race I have ever

MATT HAGE

SHORT AND (NOT) SWEET: THE CONTINENT’S MOST UNFORGIVING RACES

making tracks « done,” and Teva U.S. Mountain Runner Julie Bryan says, “It’s a mountain runner’s favorite mix … heart, lungs, legs and soul, with some GU and a potential fall on top.”

VAIL SPRING RUN-OFF AND NATIONAL 10K TRAIL CHAMPIONSHIPS Vail, CO. June 3, 2006. www.vailrec.co www.vailrec.com 3000 feet of elevation gain—and loss—is tough enough. Now try running it at elevations over 8100 feet. Lastly, throw in some elite competition eager to run up your back. Says 2005 USATF Masters Mountain Runner of the Year, Bernie Boettcher, “The torture never stops. If you have any ﬂaws in your trail running, this race will expose them.” It snowed seven inches before the 2005 race.

LA LUZ TRAIL RUN Albuquerque, NM. August 6, 2006. www.aroadrun.or www.aroadrun.org Nine miles uphill to the 10,678-foot Sandia Crest—a gain of 4600 feet from the starting line on mostly singletrack at a 12-percent grade. Just to keep you honest, there are drop-offs, 14-inch stairs and un-run-able rock ﬁelds. Says Teva U.S. Mountain Team veteran and seven-time La Luz champ Simon Gutierrez, “This is the course that taught me to tape my knees and wear gloves.”

MOUNT MARATHON Seward, AK. July 4, 2006. www.alaskamountainrunners.or www.alaskamountainrunners.org When does a trail run become a scramble for survival? At the Mount Marathon, a three-mile race with 6000 feet in elevation change. Slog 3000 chin-scraping feet up and then enjoy the agoraphobic, quad-slamming plunge. And we’re not talking blade-smooth singletrack: think scree shards and 20-foot, near-vertical drops (see “Northern Lights,” No. 34).

HONORABLE MENTION MT. WASHINGTON ROAD RACE Gorham, NH. June 17, 2006. www.mountwashingtonroadrace.com The MWRR has achieved legendary status amongst trail runners—even though it takes place on a road. Race director Bob Teschek jokingly reminds runners that it’s “only one hill” but fails to mention that it’s 7.6 miles long and climbs 4650 vertical feet. It makes for an average grade of 11.5 percent, with extended sections of 18 percent and 50 cruel, ﬁ nal yards at 22 percent. Says U.S. Mountain Running Team Leader, Richard Bolt, “I know of no other race in the U.S. that is as steep for as long.”

OVER-

HEARD

“Run, you bastard, run! You have no idea how far I can go!”

—DEBBIE MCKINZIE, a 35-year-old long-distance trail runner from Iron Mountain, Michigan. McKinzie witnessed a purse snatching in a Wal-Mart parking lot and promptly chased the hoodlum in her car. When she couldn’t drive any farther, she got out and began to run after him, at which point the perpetrator tossed the purse at her and continued to flee.

“It was odd to lose by an hour and 40 minutes and then be awarded the National Championship.” —ANDY JONES WILKINS, of Oakland, California, who finished second to Jorge Pacheco at the 2006 National 100-Mile Trail Championship, hosted by the Rocky Raccoon 100 in Huntsville, Texas. Jones Wilkins was recognized as the national champion because he was the top-finishing member of USA Track & Field.

September 9, 2006 8:00 AM Park City, UT

Come and run this stunningly scenic marathon on a level single track trail at 8,000 feet. The trail traverses Deer Valley, Park City, The Colony and The Canyons ski areas with spectacular scenic vistas, enchanted forests, glowing aspens and outstanding foliage. Photo by: Mark Maziarz ParkCityStock.com

For the avid trail runner, we offer a brand new stage race in the mountains of Park City! The Triple Trail Challenge combines three events, the Jupiter Peak Steeplechase on August 12, the ﬁrst half of the Park City Marathon on August 26, and the Mid Mountain Marathon on September 9, 2006. Complete all three, and you’re wearing the “must have” fashion statement – an embroidered vest, bragging rights included. Registration and more information can be found through

www.mountaintrails.org

RACE DAY STEIDL SCHOOLS SUNMART FIELD

DECEMBER 10, 2005, SUNMART 50K AND 50-MILE TRAIL RACES, HUNTSVILLE, TEXAS—Trail runners at Huntsville State Park, 60 miles north of Houston, Texas, are learning not to mess with Ulrich “Uli” Steidl (left). In December, the 33-year-old high-school chemistry teacher from Seattle, Washington, won his second straight 50K title, completing the looped route through tree-lined singletrack and jeep roads in 3:07:47, bettering his previous course record by four minutes. Jason Saitta, a 27-year-old certified public accountant from Parker, Colorado, finished second (3:18:25) and Jim Harrington, 40, from Negaunee, Michigan, was third (3:28:58). Steidl and Saitta made their intentions known early as they raced in tandem to a sizeable lead over Harrington and a small chase pack. But Steidl’s pace proved too fast for Saitta, who faded after 18 miles. “I knew that Saitta had around a 2:33 marathon personal record, so I figured that he was overdoing it a little bit,” said Steidl, whose marathon personal best is 2:13. Despite a route that was soft from rain earlier in the week, most racers felt the

ENDURANCE is

Tim Twietmeyer clears a checkpoint at the Way Too Cool 50k, one of his training runs for the Western States 100. Photo: Corey Rich. www.enduranceis.com

conditions were ideal with temperatures in the 30s and 40s and little wind. “The footing was fine,” said Steidl. “There were a few spots where the sand was a little loose, and a few that were slippery, but I didn’t fall or twist an ankle.” Thirty-six-year-old Wendy Terris from San Antonio, Texas, took top 50K women’s honors in 3:51:46. Donna Palisca, 28, of Fort Knox, Kentucky, snagged second (4:00:56), and 26-yearold Sarah Wheeler of Houston, Texas, was third (4:11:58). Phil Kochik, 27, of Seattle, Washington, won the men’s 50-mile race with a time of 5:46:57, while 2005 USATF 50-Mile trail champion, Hal Koerner, 28, also from Seattle, finished second in 6:11:53. The prolific Nikki Kimball, 34, of Bozeman, Montana, placed sixth overall and won the women’s 50-mile race in a time of 6:55:59, 15 minutes ahead of second-place Connie Gardner, 42, of Medina, Ohio. A total of 890 trail runners from 45 states and seven countries competed in the Sunmart Trail Races. For complete results, visit www. rogersoler.com. —JOHN WELCH

JOHN WELCH

» making tracks

BY THE

making tracks «

NUMBERS

Finishers of the Bridle Trails 50K on January 14 in Bellevue, Washington. Relentless rain and 37-degree temperatures sent many of the 58 starters home early.

Percentage of Trail Runner poll respondents who believe that it is a sin to wear a race T-shirt before completing the race.

150

The weight in pounds of a camcorder, batteries and microphone carried by Mark Swanson during the 2005 Miwok 100K, held north of San Francisco. Swanson created a movie of the race (available at: homepage.mac. com/runalong/iblog).

Dollars paid by Karl Meltzer to receive medical treatment after winning the 2005 San Diego 100. Meltzer removed a tick from his leg, but the head remained burrowed under his skin, necessitating a hospital visit.

5,118,005 Hits on Scott Dunlap’s trail-running blog, www.runtrails.blogspot.com, as of January 2006.

Trail Flick Wows ’em In Park City

4/12/06

9:59 AM

across the dramatic Cascades of Oregon and Washington. Along the way, famed faces of the sport appear to crew Horton—Scott Jurek, Krissy Moehl, Flyin’ Brian Robinson and Scott McCoubrey, to name only a few. But the heart of the movie lies in its exploration of what makes Horton tick. What drives this 55-year-old Virginian to push himself to such emotional, spiritual and physical extremes? Pop in the DVD and keep a box of Kleenex nearby. The Runner; $24.99; www.journeyﬁ lm.com

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Muds and guts ﬂew amid the bling and glamour of the Park City Film and Music Festival, held in late January in Utah’s Wasatch Mountains. The Runner, a gritty 77-minute-docudrama that chronicles David Horton’s 2005 record-breaking run of the 2700-mile Paciﬁc Crest Trail, played before big crowds and received the coveted Audience Choice Award. Trail extremists and casual runners alike will find endless inspiration in The Runner’s Page 1footage of singletrack trail as it winds through rattlesnake-populated southern California, up into the snow-packed High Sierras and

» making tracks Why Kilimanjaro? I like challenges and unique adventures I had never been to Kilimanjaro—never been to Africa—so when the opportunity to visit Africa as a representative of the World Wildlife Fund came up, I went for it. It was a great way to help publicize the WWF’s programs and also see if I could beat the speed-ascent record. What was the run like? Extremely tough. It was raining when I started off, then sleeting, then cloudy, then the sun came out, then a huge sandstorm hit, then the alpine environment. I puked when I got to the top. How was the trip different from climbs you’ve done in the past? It was totally different from mountaineering; there was basically no gear, so it was essentially just trail running. But you still have that high altitude so you have to really be careful and know how your body’s going to react to it.

Upwardly Mobile KILIMANJARO SPEED ASCENT RECORD-HOLDER SEAN BURCH SEAN BURCH IS GUILTY. Guilty, by

his own admission, of being an over achiever. It wasn’t enough to climb Mount Everest without supplemental oxygen in 2003. He also set the world record for high-altitude rope jumping while at camp just 3000 feet below the behemoth’s summit. And at the 2004 North Pole Marathon, he didn’t just complete the notoriously brutal course; he won the race in record time. In June 2005 the Washington, DCbased ﬁtness trainer did it again. He set a new Mount Kilimanjaro speed-ascent record when he screamed up more than 15,000 vertical feet over 21.1 miles to Africa’s highest summit (19,340 feet) in 5 hours 28 minutes 48 seconds. Oddly, Burch, 35, doesn’t really consider himself a runner. He credits his

success to a ﬁtness program of his own creation called “Hyperﬁtness.” Based heavily on cross training, cardio exercise and martial arts—Burch holds a fourth-degree black belt in Shotokan Karate—this unique regimen has propelled him on high-altitude climbs around the world. “Burch’s ascent of Kilimanjaro captured the essence of athletics,” says Will Harlan, editor of Blue Ridge Outdoors magazine, which named Burch its 2005 Adventure Athlete of the Year. “He went to the edge, and came back with more than a world record—he brought back a deeper knowledge of himself and the mountain.” Burch chatted with Trail Runner about his Kilimanjaro speed ascent and the training program that got him there.

Was it difficult to prepare, since you live down near sea level? It was, but I was up on Kilimanjaro for eight days, running and conditioning around the crater. How do you stay motivated in such a hectic, urban environment like Washington, DC? It’s tough, but it goes back to goals. I never want to go out the door to train without a goal in mind. It’s all mental. You can do it, but how do you train your mind to do it? How does trail running fit into your overall fitness program? Before I just did tons of cross training. I didn’t train much for the North Pole Marathon, but after deciding to go to Kilimanjaro I started running a lot more. It’s really added to my program and without that preparation I wouldn’t have been able to break the record. What’s next on your calendar? I plan to go to Antarctica and hopefully open some eyes concerning the environment and global warming. My goal is to run a marathon at the South Pole and then climb the highest peak on the continent, Mount Vinson Massif. —TIM SPRINKLE

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SEAN BURCH (TOP); NEAL BEIDLEMAN

Burch snaps himself atop Africa’s highest peak.

PROOF … *PENDING OR LEGIT ? BURCH’S CLAIM OF A SPEED-ASCENT RECORD HAS GENERATED CONTROVERSY. Team Kilimanjaro, a company that guides trips to the mountain’s summit and heralds speed ascents on their website (www. teamkilimanjaro.com), has disavowed it, describing it as “unverified” and scrupulously outlining their case. Buzz Burrell from Boulder, Colorado, a long-time pioneer and aficionado of such trail records, also casts a distrustful eye. “Sean’s claim unfortunately has to be rejected,” he says, “We certainly give people the benefit of the doubt, but his claim fails to meet a few minimum standards: (a) he has no peer history of endurance events; (b) he essentially has no witnesses; and (c) his description did not inspire confidence that he was a person capable of accomplishing this.” Burch shakes his head, incredulous that some people do not believe him. He took the high-traffic Marangu Route and estimates that he passed by at least 400 people on the mountain. “I signed in at every single hut along the way—all three of them,” he says. Also, a certified Tanzanian guide, Benjamin Msabaha, followed behind him and talked to rangers along the way—six of them, by his estimate. Burch does offer evidence to support his claim: photos from spots along the route and the summit (not time or date stamped), newspaper stories (“The Guardian,”

Tanzania’s newspaper, and the Associated Press) in which he says the writers confirmed his record, and memories of hearty congratulations from the Park Warden upon the completion of his run. He bristles at accusations of fraud: “Apparently, [Team Kilimanjaro] did not track the facts very well, and never contacted me. It gets a bit disturbing when a person calls you a liar … even when you have witnesses and facts that back your claim.” Guinness World Records plans to recognize Burch’s record run in their soon-tobe-released 2007 edition. Laura Plunkett, a media contact at Guinness said, “We don’t have a strict confirmation process, but he would have had to provide press clippings and two witness statements.” In the end, it may come down to each person’s definition of irrefutable evidence. Says Burrell, “While many speed claims are unclear, this one is not; he simply provided NO verification.” So how can somebody be sure to verify their accomplishment? According to Burrell: (1) announce your intentions ahead of time, tell everybody what you intend to do, where and when, and invite witnesses; (2) make sure there’s a witness, preferably a third party—somebody who is not associated with the project; and (3) document it, creating a written record of it, complete with photos and logs—the more, the better.

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2006 JULY | TRAILRUNNERMAG.COM 15

ADVENTURE by DOUGALD MACDONALD

A Park Divided: Cresting the summit of Flattop Mountain and heading west along the Continental Divide. Below: Arriving in Grand Lake, Matt Bedoukian orders a ground beef patty to re-fuel his hamburgered quads.

A Run in the Park

TRAIL PALS TRACE A CLASSIC COLORADO MOUNTAIN-MAN LOOP As we drive into Estes Park, Colorado, a sign greets us: “Grand Lake 50 Miles.” Our route across the Continental Divide to Grand Lake will be much shorter, but we will be running, not driving. And, as we head into Rocky Mountain National Park in predawn blackness, we face the stomachchurning fact that we also intend to run back from Grand Lake. Our planned route has been inspired by “the Park’s” history of endurance hiking and running. In 1906, pioneering guide Enos Mills climbed 14,259-foot Longs Peak, the treacherous high point of the Park, 32 times during a single month. Two decades ago, Michael Sullivan raced up Longs’ northern slopes—about 6.5 miles and 4854 vertical feet—in 1 hour 18 minutes, a 16 TRAILRUNNERMAG.COM | JULY 2006

record that still stands despite attempts by the hordes of talented mountain runners in nearby Boulder. And in the mid-1930s, two mountain guides traced a huge loop to Grand Lake and back, part of which we will follow today. In those days, a two-story stone hut stood far above treeline on Longs Peak, where a small corps of guides lived each summer. Two of the strongest were Hull Cook and Clerin Zumwalt. Cook once carried an injured climber on his back for an hour to rescue him from the near-vertical East Face of Longs Peak. On one of their rare days off, the two guides decided to hike to Grand Lake for lunch. Never mind that it was more than 20 miles away. It’s just after sunrise as we convene at Bear Lake (9450 feet) to start our version

adventure «

DOUGALD MACDONALD (LEFT), RANDALL LEVENSALER (TOP AND RIGHT)

PASSPORT TO

of the Cook-Zumwalt Loop. I estimate the total distance at 33 miles, but my friend Chris says, “No way—I’ve run both legs separately, and it’s definitely more.” “How much more?” asks Jack, with a worried frown. Chris shrugs and says, “35? 36? The maps each show something different.” The day begins with a switchbacking power hike up 12,324-foot Flattop Mountain, with panoramic views of high peaks and the lakes on the distant Great Plains shimmering in the morning sun. The real fun starts with a twisting singletrack along the crest of the Continental Divide, still partly snow-covered in mid-July. We spy two elk grazing on tender shoots of alpine grass, their huge antlers framing snow-covered peaks, and then dive toward the trees around the sweeping basin at the headwaters of Tonahutu Creek. The fast, run-able trail leads us through aspen groves and around bright-green Big Meadows, and we keep our eyes open for the moose often seen on the Park’s west side. After 19 miles or so, we reach a junction with the North Inlet Trail, our route back to the cars at Bear Lake. But Grand Lake is only half a mile away, so we drop into town and cool our heels in the lake. “I’m starving!” I tell the gang, and we cross the street to a waterfront snack bar for mid-morning hamburgers and hydration-pack refills. Seventy years ago, Cook and Zumwalt took an even longer route to get here, and they were lugging heavy leather boots and cotton or wool outerwear. “By the time we got to Grand Lake, we were getting a little bit gaunt,” Cook recalled years later.

“Zum thought I had money, and I thought Zum had money. Between the two of us, we scraped together 37 cents. That was enough to buy one piece of pie.” Thus refueled, Cook and Zumwalt headed up East Inlet Creek toward Longs Peak. Darkness caught them just shy of closing their loop, and they decided to bivy at the base of the mountain. Early the next morning, they climbed over the peak and returned to the hut in time for breakfast, ready for work. Their pie-powered sweep through the Park covered around 55 miles. It’s tempting for us to lounge by the pleasant lake all afternoon, but clouds are building near the Divide. “We’d better get moving,” Chris says, pointing to the darkening sky. The nearly flat trail hugs North Inlet Creek, and after two hours we’ve gained only 1000 feet. But at the head of the valley the trail rears up, and rain and sleet begin to fall. It’s more than two miles back to Flattop across open tundra slopes, all above 11,000 feet. An afternoon thunderstorm here could be extremely dangerous, but we are lucky—the lightning holds off. Running back down Flattop, I’m surprised to find a bit of strength in my legs after 35 miles (or 33 or 38—we’re still not sure). Our run through the Park is nothing compared with the Cook-Zumwalt version, and those two tough men ended their 50mile day with a cold, hungry night under the stars. Me, I’m just glad to be headed home to a hot shower and a beer. Dougald MacDonald is the author of Longs Peak: The Story of Colorado’s Favorite Fourteener.

ADVENTURE Rocky Mountain National Park (RMNP) GETTING THERE RMNP is about an hour northwest of Boulder, Colorado, on U.S. 36, or southwest of Fort Collins on U.S. 34. The Bear Lake trailhead is 20 minutes from the Park’s eastern entrance; the daily entry fee of $20 can often be avoided if you start before dawn, as you should to avoid afternoon storms. (If lightning threatens when you near the Continental Divide, retreat below treeline ASAP.) RMNP is packed with great trail running, including an 8.5-mile loop around Lumpy Ridge, an 11-mile loop northwest of Bierstadt Lake and many great runs beginning at the Wild Basin or Grand Lake entrances. Dogs aren’t allowed in RMNP.

SEASON Mid-July to mid-September. Expect wet feet from lingering snow through July, and beware early autumn snowstorms. If you’re coming from sea level, allow several days to acclimatize.

GEAR Rain jacket, headlamp, sunscreen and a method for treating water. Bring cash for food in Grand Lake. RESOURCES Trails Illustrated Map 200: Rocky Mountain National Park.

BONUS If 35 miles seems too long for a one-day run, spend the night in the pleasant resort of Grand Lake before running back. See www.grandlakechamber.com.

12,713-foot Hallet Peak, Tyndall Glacier’s upper ﬂanks and Longs Peak (far left) decorate Rocky Mountain National Park’s ceiling.

2006 JULY | TRAILRUNNERMAG.COM 17

NUTRITION by BRUCE BURNETT, CHARTERED HERBALIST

» photo by DAVID CLIFFORD BODY WRECKERS A free radical is an atom with an unpaired electron. Like an overly aggressive suitor seeking a mate, a free radical waltzes through your body, grabbing electrons from cellular tissue and wreaking havoc. Each free radical may exist for only a fraction of a second, but the damage it leaves behind can be irreversible. Although some free-radical activity is vital for immune function and hormone and enzyme production, too many of these culprits will suppress the immune system and become a major factor in age-related diseases such as cancer, heart disease and arthritis. The formation of free radicals stimulates the development of even more free radicals, snowballing their production and damaging genetic material.

RADICAL THERAPY

Let Food Be Your Medicine VANQUISH THE FREE RADICALS WITH GOOD EATING HABITS

“Let food be your medicine and medicine be your food.” These were the words of Hippocrates, the “Father of Medicine,” in 400 B.C. The Chinese have also traditionally not distinguished between food and medicine. What was true 2400 years ago is even truer today, with the typical North American diet high in processed and fast foods full of sugars and trans fatty acids that burden our bodies with rogues named “free radicals.” These tiny particles are the leading villains in the aging process and a major cause of tissue injury in trail runners.

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Bad habits like smoking and eating fast food generate free radicals, but so do good habits like running, or indeed any metabolic activity, due to increased oxygen consumption. Oxygen is inherently unstable. The molecules transmute and oxidize other molecules, injuring cellular tissue in the same way that oxidized metal, or rust, damages your car. The immediate result is muscle soreness, but prolonged tissue oxidation from free radicals contributes to those age-related diseases. To counter free radicals, you need lots of antioxidants in your diet. Fruits, vegetables and even herbs—especially herbs in the oregano family—are excellent dietary sources of antioxidants and should be an integral part of every runner’s regimen.

STEP GINGER-LY Another common herb that alleviates pain and inflammation from athletic injury is ginger. According to Michelle Schoffro Cook, Doctor of Natural Medicine, in her book Healing Injuries the Natural Way, ginger blocks the formation of prostaglandins and leukotrienes, two substances that cause inflammation. Dr. Cook also claims that ginger has antioxidant properties that actually break down inflammation and acidity in the joints’ synovial fluid. This crucial fluid is thick and viscous and provides nutritive support, lubrication and cushioning to cartilage.

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Also consider supplementing your diet with antioxidant vitamins and minerals, especially vitamins C and E and the minerals zinc and selenium. When shopping for vitamin E select a natural, not synthetic, version and preferably one with mixed tocopherols, which are more expensive, but more efficiently absorbed. The label will indicate whether the brand has mixed tocopherols. Natural vitamin E will be listed as d-alpha-tocopherol and the synthetic variety will show as dlalpha-tocopherol. Antioxidants gobble up free radicals like voracious piranha fish. They neutralize them by binding to their free electrons.

OIL RICH All runners should also ensure they have adequate omega-3 essential fatty acid in their diet. One of the best omega3 supplements for joints is fish oil, which is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which fight joint-damaging enzymes and reduce inflammation (often caused by free radicals). As a result, fish oil is a great supplement for reducing joint and tendon pain and preventing wear and tear. That’s why eating fish at least twice per week—especially oily, cold-water varieties like salmon, herring, mackerel, anchovies and tuna—or taking fish oil capsules is recommended.

Fish oil has also proven helpful for overuse injuries. For the past several years, the Danish Olympic rowing team has given its athletes fish oils along with gamma-linolenic acid (GLA, an omega-6 plant oil that acts like an omega-3) to help them quickly recover from inflammation. They use about 600 mg each of omega-3 fish oils and GLA daily. Combining antioxidants and essential fatty acids appears to be an effective treatment for inflammatory injuries, reported Soren Mavrogenis, a physiotherapist with Denmark’s Olympic Committee. Until now, such injuries typically were treated with rest, physiotherapy and nonsteroidal anti-inflammatory drugs, commonly known as NSAIDS. “For the first time we are able to offer our patients a safe and reliable treatment for stress injuries with chronic inflammatory response,” stated Mavrogenis in an interview with Reuters Health (April 2000). “I see this as a regular breakthrough in modern physiology. In fact, it is our experience that with this new treatment, as opposed to conventional treatment, athletes are able to train actively while receiving treatment.” Vegetarians can use flaxseed oil, but the EPA and DHA in fish oil are about 11 times more potent than the alphalinolenic acid (ALA) in flaxseed oil.

SUPPLEMENTAL FEEDING Other important supplements for the

Antioxidant-Rich Recipes for Runners Polenta with Oregano ��

• • • • • • • • • • • •

3 cups of spring or bottled water 1 cup of milk (or substitute such as nut milk. I do not recommend soy milk.) 1 tbsp. of butter 1 tsp. of sea salt Pinch of cayenne pepper 1 clove of garlic, minced 1 cup of polenta 1/2 red pepper, very finely diced 1/2 orange pepper, very finely diced 1/4 cup of finely chopped broccoli, lightly steamed 1/2 cup of freshly grated Romano or Parmesan cheese 1 1/2 tbsp. of fresh oregano, finely chopped

Bring the milk, water, butter, salt, cayenne and garlic to a boil in a pot and slowly add the polenta in a slow stream, stirring continually. Reduce the heat to a simmer and continue to stir eight to 10 minutes until the moisture is absorbed and the mixture has a creamy consistency. Add the vegetables and cheese and continue to cook and stir for another couple of minutes. Then thoroughly blend the oregano into the mix. When it is evenly distributed, pour the polenta into a glass pie plate and allow to cool. Serve cool or re-heated. Cut into wedges prior to serving. Recipes excerpted with permission from HerbWise: growing cooking wellbeing (HerbWise Inc. 2002), by Bruce Burnett, CH.

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nutrition «

Antioxidants gobble up free radicals like voracious piranha fish. They neutralize them by binding to their free electrons. healing and prevention of running injuries include glucosamine sulfate, chondroitin and MSM (methylsulfonylmethane). Glucosamine and chondroitin help rebuild and lubricate cartilage and connective tissue. Because your body can make glucosamine only slowly, and your ability to make it at all atrophies with age, taking it as a supplement effectively speeds the healing of your joints after exercise. Studies have even shown glucosamine and chondroitin to be effective against arthritis in clinical settings, making these supplements first-line treatments for most people with joint complaints. According to Earl Mindell, Ph.D., in his book, Supplement Bible, “Chondroitin draws fluid to the cells in the joint; that fluid provides lubrication and helps bone glide smoothly with each movement. In addition, chondroitin works with glucosamine to replenish collagen and other components that provide the building blocks for cartilage.” MSM, an organic sulfur, is used by the body to make important enzymes, antibodies and connective tissue. It is found in vegetables, meat, eggs, poultry and dairy foods, but it is difficult to

get enough MSM through food as it is often destroyed through processing. The book The Miracle of MSM quotes Efrain Olszewer, M.D., at the International Preventive Medicine Clinic in Sao Paulo, Brazil, as saying, “Sprained ankles, elbows, shoulders, tendon injuries and muscle soreness all respond [to MSM]. The normal pain, inflammation and reduced function of the area of the body all appear to be reduced significantly.” Dr. Olszewer prescribes MSM to be taken internally as powder or capsules and applied topically as an ointment. All wise runners know the wisdom of the RICE procedure for soft tissue injuries: Rest, Ice, Compression, Elevation. But healthy food and nutritional supplementation have vital roles to play as well. As the ancient Chinese proverb says, “He that takes medicine and neglects diet wastes the skill of the physician.”

Created for World-Class Athletes. Perfect for Moms, Dads & Kids. Zero sugar. Zero artificial.

Bruce Burnett is a Chartered Herbalist and author of the best-selling book HerbWise: growing cooking wellbeing. He runs the fabulous wooded trails around his home in Ladysmith, British Columbia.

Robust Minestrone Soup Marjoram is a hardy cousin of antioxidant-rich oregano and an essential ingredient in the great Italian soup known as Minestrone. Following is a basic Minestrone recipe that can be tailored to individual taste: • 1 cup of cooked or canned • 2 large carrots, chopped white beans • 2 celery stalks, chopped • 1 cup of small dried pasta • 1 large potato, diced (e.g. rotelli or penne) • 1 large red onion, diced • 1 tbsp. of fresh chopped marjoram or • 3 tbsp. olive oil one tsp. of crumbled dried marjoram • 1 large can Italian tomatoes • 1 tbsp. of fresh chopped oregano or • 6 cups of chicken, vegetable or one tsp. of crumbled dried oregano herbed bouillon • 4-5 cloves of garlic, minced • Sea salt and freshly ground black • 1 small zucchini, sliced pepper to taste • Handful of green beans, cut into • 1/2 cup of freshly grated one-inch lengths • Romano or Parmesan cheese • 1 lb. of green or red chard, cut into one-inch strips Sauté the onion, potato, carrots and celery in the olive oil in a large saucepan over medium heat for about 10 minutes. Add the stock, pasta, tomatoes and garlic and cook over low heat for another 20 minutes. Then add the green beans, chard, zucchini and white beans and cook for another 15 minutes. Finally add the marjoram and oregano and salt and pepper to taste. Cook for another 10 minutes and then add the cheese to each bowl when serving. 2006 JULY | TRAILRUNNERMAG.COM 21

The Balanced Electrolyte Drink. Pick some up at running shops nationwide & at:

For more info or to ﬁnd a local retailer check out:

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A S K THE CO A C H by THERESE IKNOIAN

» Illustration by JEREMY COLLINS

FLEX TIME FOR STRETCHING LONG RUN STRATEGIES

DO MAGNETS REPEL INJURY? BE FLEXIBLE ON STRETCHING I usually run on trails that are a 20-minute drive from my house. When it is cold or wet, I drive home and stretch there. How long is too long to wait before stretching after a run? —LUCAS SODEN, KENOSHA, WI

How and when to stretch is a flexible topic. But seriously, folks … In a previous issue (Ask the Coach, No. 33, May 2005), we addressed the newest theory that stretching, although it feels good, may do nothing for performance or injury prevention. Of course, those silly researchers added that they needed more conclusive data. Where does this leave us? Better to stretch

a little than not at all. It may be especially helpful if you have a muscle spasm or injury. Jon Schriner, medical director of the Michigan Center for Athletic Medicine, says muscles stay warm for at least 20 or 30 minutes (longer if it’s warm or humid), so waiting until you are in the comfort of your home isn’t a problem. Some runners say they feel stiff after a post-run drive, and Schriner says that’s likely because of the build-up of waste products in your muscles. (Warning: This assumes that you don’t finish your run with a hard sprint, then promptly leap into your car and drive away, but that you actually do some cool down.) But do you need to stretch post-run? “I think stretching at the end is not as vital as stretching at the beginning,”

ask the coach « says Schriner. “To start a workout you want to be flexible. At the end, stretching is like frosting on the cake.”

BACK-TO-BACK VS. LONG RUNS

Why do runners do “back-toback” or “bunched” runs as an alternative to single long runs? And how do I go about planning them? —TYLER SPENCE, RENO, NV

You’re onto something. Many distance runners employ runs on consecutive days to replace oneday humongous runs with a short or recovery one the next. The rationale is that stressing your body with two long runs within 24 hours or so can create the same training gain as one really long workout. Even 10K or 20K runners can try the routine. Jack Daniels, head distance coach at Northern Arizona State University and author of Daniels’ Running Formula, recommends “bunched” runs to runners and believes that long runs should be no more than 25 percent of your weekly miles. If you do 40

miles a week, then your long run would be 10 miles, and you could do two or even three 10-milers on consecutive days. In addition, Daniels doesn’t favor runs over three hours, because of the toll they exact on the body. Typically, though, aspiring marathoners or ultramarathoners do long runs beyond Daniels’ recommended three-hour limit. To avoid such extra-long outings, a back-to-back plan might involve two runs, with the shorter of the two being about half (or a little more for experienced runners) the longer one. For example, on a weekend, an ultrarunner training for an upcoming 100K might do 25 miler paired with a 12- to 15-miler. Now, which comes first? Ultrarunner and coach Julie Fingar says that depends on your goal: “If the goal of the longer run is to run on tired legs (to simulate the fatigue at the end of long races), then doing the shorter one first will achieve that.” Otherwise, many will do the longer run first, and then treat the shorter of the two as an easier recovery run the next day.

MAGNETIC FIELDS

I strained a ligament in my knee recently. The medical treatment requires me to wear a knee brace. When I went shopping for braces, I noticed quite a few offering magnets in them. Are there any benefits to magnet therapy? —TONY PARKER, GREENVILLE, NC

Magnet therapy got its kick-off in the late 1990s when one study out of the Baylor College of Medicine claimed some benefit for post-polio syndrome patients. A few studies using very limited subjects and perhaps questionable protocol have found decreases in pain and improved healing of whatever ailment the user had,from knee tweaks to low-back issues. In January 2006, the British Medical Journal wrote there was no evidence magnet therapy worked. Go to the reputable www.quakcwatch.com, where magnet therapy is covered at length. Quackwatch’s bottom line? “There is no scientific basis to conclude that small, stat-

ENDURANCE is

Silver buckles are awarded to those who complete the 100-mile Western States Endurance Run in less than 24 hours. Only Tim Twietmeyer has 24 of them. Photo: Corey Rich. www.enduranceis.com

ic magnets can relieve pain or influence the course of any disease.” Bob Otto, director of the Human Performance Laboratory at Adelphi University in New York, says no well-done studies have shown benefit, but also none have shown detriment, adding, “I trust you approach all of these claims with skepticism.” Tony, we suggest you save your money. ■

GEAR GIVEAWAY

Trail Runner would like to answer your questions on training, medicine, gear and technique. Please send them to coach @ bigstonepub. com. If we use your question in an upcoming issue, you will receive a pair of CW-X Conditioning Wear Pro Tights, featuring patented Conditioning Web support technology and moisture-wicking Coolmax with Lycra fabric for maximum support and comfort on the trails.

www.cw-x.com

T R AIL TIPS by JEN BONN

» illustration by JEREMY COLLINS

3 NEVER, EVER, RUN THROUGH AN INJURY A small problem can quickly become

a larger one. It’s often difficult to take time off, but rest promotes healing. 4 DO OTHER EXERCISES TO IMPROVE YOUR RUNNING Strength train to protect

your muscles from injury and cross train (most popular options include cycling and swimming). Running in a pool can also be a great workout. 5 LEAN INTO HILLS AND SHORTEN THE STRIDES This will make it easier to climb

faster. Schedule some “hill days.” Hills not only make you faster and stronger, but also let you practice technique and prepare mentally for a hilly course.

Pocket Guide to Running Right A SEASONED COACH SHARES HER TOP 10 TIPS

I have coached a high-school cross-country team for nine years, and would like to share my accumulated running wisdom. Successful running begins with form (see Training, page 26), but

doesn’t end there. Here is a quick list of the basics.

6 RUN SOFTLY Pay attention to how hard your feet hit the ground. If you can lesson the impact when you run, you have less chance of injury. This becomes particularly important when running downhill. Many runners slam their feet down with each step and end up with shin splints. 7 DO DIFFERENT TYPES OF RUNS Long slow runs build a base of miles necessary to run well. A long slow run also is a great way to unwind. Do speed work because the only way to get faster is to run faster. Speed work is also a great way to learn how to pace yourself. 8 BUY GOOD SHOES AND TAKE CARE OF YOUR FEET Everything—efficiency, injury

prevention, comfort—starts with your shoes. Also pamper your feet. Apply lotion after running to prevent cracking. Check for blisters and black toenails. 9 DRINK PLENTY OF FLUIDS To avoid feeling sluggish, drink a little all day, including when you are not exercising. You know you are drinking enough if your urine is clear.

1 DO NOT OVERDO IT EARLY IN THE SEASON Running too much too

2 AVOID MONOTONY AND KEEP YOUR RUNNING FUN Vary your running routes

10 UNDERSTAND THE MENTAL ASPECT OF RUNNING Work on a positive attitude and

soon results in injuries and frustration. Increase your training mileage by no more than 10 percent each week and be patient as your body adapts.

to maintain interest and motivation. Beautiful scenery can do a lot toward making you forget about how far or hard you are running.

practice positive self talk. You must be confident that you will do your best. Play games when you run like counting how many runners you pass. ■

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TRAINING by JIM FREIM

» photo by LUIS ESCOBAR

MIRROR, MIRROR

How to analyze your form ◆ Examine fast trail runners for examples of good form. They are smooth, efficient and waste little energy. For example, Scott Jurek (left), stands tall and makes trail running look effortless. But we mortals, including some top runners, have form faults and can improve. How do you know what they are?

◆ The best way to analyze your form is via videotape, evaluated by a qualified coach. A frameby-frame analysis shows what to change and what to keep. Or, keep it simple, run on a treadmill and identify form deficiencies by checking your profile in side and front mirrors.

◆ The best time to make form changes is during the off-season. Focus on one issue at a time and practice it on flat terrain to eliminate uphill and downhill issues. Studies show adopting a new habit takes at least 21 repetitions. If you run four to five times a week, allow at least one month to unlearn the old way and adopt the new. Changing a form fault you’ve had for years requires time and persistence, but your reward is faster, smoother running with less effort. Scott Jurek exhibits the impeccable form that has garnered him seven consecutive Western States 100 titles. Note his erect posture, efﬁcient stride and tension-free technique.

Form-ulate A Plan KNOCK MINUTES OFF FINISHES WITH EFFICIENT RUNNING FORM

How can you run faster? With less effort? With fewer injuries? Simple. Improve your running form. Unfortunately, form is a neglected stepchild. Many trail runners would rather focus on running’s more popular, quantitative offspring: VO2 max, maximum heart rate, lactate-

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acid threshold (LT). Higher numbers are akin to the Holy Grail. Unfortunately, max heart rate drops with age. And, while VO2 max and LT can be improved through long-term training, Mother Nature was either kind or cruel with the numbers she dealt you. But at any age, you can improve your form to boost running efficiency and run faster. With no additional training and only changes in form, gains of one to five percent are possible. Seems puny until you shave 30 minutes off your next 50-mile run!

Topher Donahue

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CHECK IT OUT! You can get sloppy when you don’t pay attention to your form. So every 15 minutes or when there is a significant terrain change, do a mini check: ◆ Am I upright? ◆ Is my head up? (If the trail is not too gnarly, focus several feet ahead rather than at your feet.) ◆ Am I relaxed in my neck, shoulders, upper body, arms? ◆ Is my arm swing smooth with no cross over? ◆ Is my cadence up? ◆ For this type of terrain, what type of foot plant should I use?

PROPER POSTURE Like your mama always said, stand up straight. Hold your head erect. Chin up. Chest out. Relax the shoulders, but don’t stoop or hunch over. Drooping your shoulders and arms constricts the lungs. Bend the arms at 90 degrees and swing them from the shoulders like a pendulum. Don’t force the movement; let it come naturally. Make all arm and leg motion forward. Arms should not cross over an invisible plane down the center of the body. Eliminate upper body sideways or twisting motion. Tension is the enemy of good form, so be as relaxed as pos-

sible from the waist up. Check yourself on all types of terrain; you may be prone to tighten up when pushing up or flying down hills. For example, I see runners with clenched fists, especially going uphill. Clench a fist. Feel the tension travel up your forearm into the shoulders and neck? Instead, lightly touch the thumb to your index finger. Picture these suggestions and you’ll see a tall and upright runner. Studies find the most efficient body position involves a line from the ear lobe through the top of the hip that hits the ground where your foot plants. A proper posture will have your butt tucked in. Think of Michael Johnson, sprinter par excellence: upright, very fast and body motion in direction of the run.

GET A LEG UP Leg motion (including foot plant, stride length and cadence) is the most important part of form. And the most difficult to change. The foot plant can be on the toes, midsole or heel. When going steeply uphill, run on your toes (with the body still erect). While the tendency is to lean slightly into the hill, tipping too far forward will put additional stress on your quads and you’ll be more likely to slip on scree or soft and slick surfaces. On downhills, biomechanically endowed runners run midsole or on the toes with the body perpendicular to the slope and at a high cadence. To reduce foot and ankle fatigue, alternate among the three types of foot plants. On steep slopes, run on your toes. When the slope is moderate, alternate your foot plant every 20 to 40 steps. Run on your toes, then the midsole and, lastly, land on your heel and roll off your toes. Varying foot landing uses slightly different muscles, resulting in less foot- and

training « leg-muscle fatigue. As you gain Training, No. 33, for determiankle strength, you’ll be able to nation method). Ideal is 180 Like your mama always said, roll your feet on steeper slopes. steps per minute. Except on On the flats, a midsole landhills, a faster cadence lengthstand up straight. Hold your ing, like an animal pawing the ens the stride. Without exaghead erect. Chin up. Chest out. ground, may be best. Analyses gerating your stride, remeasure of top runners show they land your stride length at a higher midsole with a short contact time. Move your legs like a penducadence. If your usual cadence is below 180, two or three times lum from the hip. Once again, motion is forward. Pretend you a week, include several minutes of higher cadence running. are running the white line on the shoulder of a highway. Your BE FLEXIBLE, BE STRONG feet should land just left and right of the line. Don’t swing the legs too far back—no need to hit your butt like sprinters. The Studies show that better flexibility allows a longer stride. leg range of motion ahead and behind the foot plant should be Trail runners tend to be tight and score poorly on flexibility about equal. evaluations. Stretch after every workout. At a minimum, stretch Look at an object in the distance. Does the object move the hamstrings, quads and calves. up and down as you run? If so, your body is moving up and Without adding bulk, strong abs and upper body hold your down, a waste of running energy. Don’t spring up, but forward. torso erect, eliminating wasted motion. Strong legs (quads and Concentrate on smoothness and easy foot landings. A quiet ankles) will lengthen your stride and reduce fatigue that causes foot plant is smoother. Could you run with a book balanced on a loss of form. Generally, I have decent form. My head is steady your head? with relaxed hands and an easy arm swing. But my foot plant could be better. When I tire during a long run and am going LONGER, FASTER downhill, my feet smack the ground with a loud clap. In effect, Measure your stride length in hard sand or a trail covered I’m braking. Strengthening my quads and ankles delays the with light snow. Run normally over a measured distance, onset of this annoying fault. count the steps and calculate your stride length. For comparison, each running step of elite runners is equal to or greater Dr. Jim Freim has been training athletes for over 25 than their height! Increasing a 60-inch stride length by only years. He has won several races in the Masters division. three inches is a five-percent gain. A nine-minute-per-mile He is a trail and triathlon “junkie” who needs daily trail pace becomes 8:33. runs for the fresh air and soft surfaces. He can be reached at Check your cadence (i.e. number of strides per minute; see jfreim@hotmail.com.

TAKE YOUR MARK story and photo by STUART RUCKMAN by GARETT GRAUBINS by DAVE CLIFFORD » Illustration

WAHSATCH STEEPLECHASE

Salt Lake City, Utah Course Description: 17.5 challenging miles with a vertical gain and loss of 9000 feet. Expect steep dry trails, exposed rock scrambling, treacherous descents and stunning scenery. Race Date: Saturday, June 17, 2006 Entry Fee: $25 (Race capped at 300 entrants. Online registration ends June 10, 2006.) Info (website): www.wahsatch-

steeplechase.com

Escape Goats: Tough and gruff 2005 Wahsatchers flee the craggy ridges above Salt Lake City. Soon, they’ll thunder back down into City Creek Canyon.

Not Your Average Steeplechase MEET YOUR MAKER IN UTAH’S PUNISHING WAHSATCH RANGE

Wahsatch Steeplechase race director Butch Adams leans forward over his beer, a smile spreading across his face. Asked what advice he would offer to someone who hasn’t run Utah’s notoriously wicked race, he says, “Save it for the downhill.”

30 TRAILRUNNERMAG.COM | JULY MARCH 2006 2005

The Wahsatch Steeplechase, now in its 27th year, starts and finishes near downtown Salt Lake City, Utah, in a lush park with views of the surrounding high rises. The course loops from bustling city (4330 feet) to the windscoured summit of 8040-foot Black Mountain and back and hits you with sun-exposed trails, rough road, brushy singletrack and even hands-on rock scrambling. According to Adams, the course measures “17 miles plus or minus a bit,” but expect marathon-distance times. True to the race’s laid-back vibe, the official timing device is a kitchen clock. Jokes Adams, “We’ll give you your time as close as we can to the minute, and if you want something better, we’ll make it up.” Former Steeplechase race director Riley Cutler salutes the all-fun approach. “We’ve always downplayed the winner-loser thing. Besides the top three male and female finishers, we give awards to the bloodiest, oldest and youngest.” Held on the Saturday closest to the Summer Solstice, the Steeplechase starts early to avoid stifling heat—though snow may linger high on the course. Gathered at a stone bridge that marks the start and finish, runners are advised to help anyone in trouble, carry their own water and food and follow someone who knows the course. With little fanfare the race begins. The initial, soft and shaded trail provides a warm up before the dramatic switchbacks that signal the start of the

2006 JULY | TRAILRUNNERMAG.COM 31

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climbing. Beyond the first aid station the incline really increases where the cobble-strewn trail follows a thin ridge. Sweeping vistas and colorful wildflowers create a striking backdrop, helping runners forget their aching legs and burning lungs. One of the course’s final climbs is the steepest and leaves most runners gasping and celebrating prematurely on a false summit. The real peak of Black Mountain comes next—just beyond the infamous crags, an exposed wedge of grey limestone that requires hand and foot holds for progress. Airy drop-offs parallel both sides. From Black Mountain the trail nosedives to Smuggler’s Gap and an aid station. Here, runners look for a secret object as verification that they have completed the full course and not taken a shortcut (there are “pop quizzes,” says Adams). At the first Steeplechase, a picture of President Nixon adorned a tree. Another year a mechanical monkey pounded on a tambourine. It’s all downhill from Smuggler’s, as the trail plummets through a thick pine forest to a stream crossing brimming with spring runoff. The switchbacks here are wickedly sharp and the footing is slippery. Three-time Steeplechase winner Kevin Shilling savors the descent: “The trail is banked outward, overgrown and often rocky. The vegetation is actually a boon, because it gives you something to hang onto when you go flying after hitting a tree root!” Once runners reach the rough and dusty City Creek Canyon road, the grade lessens but still wreaks havoc on tired legs. Although protected by lush trees in places, this section also absorbs the full heat of summer. Here awaits the race’s last aid station, a shady refuge known as Jay’s Pleasant Valley. Jay Mumma has been volunteering at this aid station since the race’s earliest days. The relentless Steeplechase is more than just another date on the race calendar. It’s an event that commemorates summer’s arrival and the community of runners who risk their skin and muscles to run from the city to the summits. ■

��

IT’S EASY! JUST FINISH ANY TROPHY SERIES RACE AND YOU

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8WHEN all races take place between March 1 and September 30, 2006.

8WHERE TROPHY SERIES races dot the United States

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GREAT ESCAPES by CROCKER DAVID BRANSON byBRIDGET ELINOR FISH by WOODSby WHEATCROFT » photographs » photos

Leader of the Pack: Kailey McLachlan sets the pace for Aladar Reusz, Vic Buehler (obscured) and Elinor Fish on the switchbacks of Granite Mountain.

The Other Seven Summits AN ODYSSEY IN THE MONASHEE MOUNTAINS OF BRITISH COLUMBIA

“Mmm, huckleberries!” Grinning, I gobble down another fistful of the plump, dark-purple berries. With stained fingers I reach for another cluster of juicy goodness before I stop to consider my delicate digestive system and force myself to back away from the berry bush, hoping to find more at the trail’s end, still 19 miles away. I came to British Columbia’s southern interior to run the new Seven Summits Trail in the West Kootenay’s Monashee Mountains. Opened in September 2004, the trail strings together several lofty ridgelines between Nancy Greene Summit (named after the famous 1968 Olympic downhill skiing gold medalist) and Cascade Summit near the alpine town of Rossland (pop: 3600). Cruising along at a comfortable elevation of 6500 feet,

34 TRAILRUNNERMAG.COM | JULY 2006

the point-to-point trail passes within a mile or two of seven challenging but mostly run-able peaks accessible by short but steep and rough side trails. The Seven Summits Trail links old horse paths, game trails and traditional routes used by Native Americans from Washington State who visited the area to harvest huckleberries. After spreading the word around Rossland that I was looking for running partners, Aladar Reusz, a stay-at-home father of four, stepped up, bringing along his buddy Vic Buehler. The invitation traveled like lightning through the tight-knit running community and soon two more runners showed up: Aaron Cosbey, a virtual commuter in an environmental think-tank group based in Manitoba, and Kailey McLachlan, the youngest of the group at 25

great escapes «

OCTOBER 7 & 8

2006

The crew susses out the day’s adventure at a Rossland cafe.

McLachlan loads up on fresh huckleberries at the trailhead.

and a property-development project manager. Apparently there’s no such thing as regular office hours in Rossland—my cohorts were all able to blow off their midweek commitments. “Just give me 30 minutes to find a babysitter!” declared Aladar. “I’ll tell my boss I need to be out of the office this afternoon,” announced Kailey.

“I can come anytime since I work from home,” added Aaron. Rossland’s laid-back mountain culture is all about playing hard outside year-round, making big powder dumps and epic trail runs reasonable excuses to close up shop. Rosslanders’ passion for the outdoors is proven in the Kootenay-Columbia Trail Society’s 2006 JULY | TRAILRUNNERMAG.COM 35

» great escapes

Rock On: Elinor Fish dances through a rough section of the Seven Summits Trail.

PASSPORT TO ADVENTURE

CANADA’S SEVEN SUMMITS TRAIL Getting There. Rossland, in the West Kootenay region of British Columbia’s southern interior, is a day’s drive from Vancouver, traveling east on the Crowsnest Highway 3. (It is a threehour drive from Spokane, Washington.) Castlegar Regional Airport, only 30 minutes away, offers direct flights to Vancouver, Calgary and Kelowna, which have connecting flights to U.S. and international destinations. Seasons. Situated in the western foothills of the Canadian Rockies, the Monashees receive heavy winter snowfalls, keeping the Seven Summits Trail buried until mid-June. This leaves a few short months to enjoy the trail until the snow returns mid-October, but those days are long—it is light until 9 p.m. in July and August.

Gear. Be prepared with a lightweight, waterproofbreathable jacket for possible rain, but also be ready for temps up to the mid80s in the summer. Sturdy trail shoes with ankle gaiters are recommended for loose, rocky sections. Water is scarce, so bring plenty of fluids and also be armed with insect repellent and bear spray as black bears and the occasional grizzly roam the region. Resources. The Seven Summits trail is described in only one guidebook, Craig and Kathy Copeland’s Where Locals Hike in the West Kootenay: The Premier Trails in Southeast B.C. near Kaslo and Nelson, released in May 2005. The KootenayColumbia Trail Society offers a great guide map, available around Rossland and online at: www.rosslandtrails.ca.

36 TRAILRUNNERMAG.COM | JULY 2006

More Beta. If doing the trail north to south, arrange a lift with Rossland’s Revolution Cycles (1-888-296-5688, 2044 Columbia Avenue) to the Nancy Greene trailhead (13 miles north), leaving a vehicle at the Cascade Summit trailhead for the drive back to town. Or run all the way back to Rossland by connecting the Seven Summits with a steep plunge down Dewdney Trail to connect with Doukhobor Draw for an ultramarathon effort totaling 32 miles. The Seven Summits Trail can also be run in shorter sections, starting from either the Hanna Creek or South Side Road trailheads on Highway 3B to intersect the ridge trail, then heading north or south to either end.

(KCTS) widespread community support and success in securing access to and maintaining 87 miles of local winding singletrack. Rossland was founded in 1897 when prospectors laid claim to the lucrative Le Roi gold mine. Today, Rossland’s wellsigned trails criss-cross past old mine sites, building remnants and abandoned, rusty mining equipment. The Seven Summits, KCTS’s premier offering, can be linked to Rossland’s trail system by continuing from its southern terminus at Cascade Summit down a swift drop along the historic Dewdney Trail and then climbing up Doukhobor Draw for an extra 13 miles back to town. Our pre-arranged ride dropped us at the Seven Summits’ north end at Nancy Greene Provincial Park. Starting at 5200 feet, we worked our way up a rough road for just over two miles through lush montane forests, where majestic western red cedar and hemlock trees sprout from a lush undergrowth of ferns, wildflowers and moss. Eventually the road narrowed to evenly graded singletrack leading toward Old Glory, the most prominent point in the Monashees’ Rossland Range at 7795 feet. Though the Seven Summits trail itself is only 19 miles long with a net elevation loss when done north to south, we had the option of throwing in side trips to each summit along the way to convert this cruisy half-day trail run into a full-day extravaganza, which would add another 3100 feet of climbing over 10 miles. The mostly tree-covered peaks are dotted with rock outcroppings. We chose not to bag all seven peaks, but couldn’t resist the allure of Old Glory’s majestic ridge high above us. A three-mile out-and-back foray off the main trail took us up to a derelict 1950s meteorological station atop Old Glory’s summit. We watched for a small band of mountain goats known to frequent the mountain’s grassy meadows, home to some of the region’s most diverse wildflower communities, listened to pikas’ sharp shrieks and the songs of migratory birds nesting in the scrubby spruce and fir trees below us. After tagging the summit we descended by doubling back down to the main trail

great escapes « and heading south along Unnecessary Ridge. Along the way we soaked up views east to the interlaced crests of the Selkirk and Purcell Mountains, a mecca for powder-loving heli- and cat-skiers, beyond that to Kokanee and Glacier National Parks’ jagged, snow-dusted Rockies and south into the hills of Washington and Idaho. The continuously rolling ridge was easy to follow thanks to plentiful signage and a well-tracked trail. Aladar and Vic were matching one another’s tempo comfortably, talking about their kids and the upcoming ski season. Several hours into the excursion, Kailey had managed to run and talk simultaneously as well. I asked if anyone has run up all seven summits in a single day and the consensus was not yet. “That would be pretty cool,” Aaron announced. “Until I quit my job I’m not going to make it, but the first person to do it will bag a lasting honor, especially if he or she is a local!” A dozen miles from our starting point, we approached the clear-cut ski runs of Granite Mountain, one of two peaks at Red Resort, the local ski hill renowned for its powder dumps and for producing an inordinate number of Canada’s best alpine ski racers. From Granite we climbed switchbacking trail through spruce and fir trees until reaching the open vistas of Record Ridge. We looked back at the horizon to see dark clouds rolling in, enveloping the ridgeline we had run along earlier. The worsening weather kept us moving, and we skirted just under Rock Knob before descending open slopes of waisthigh grass toward the old Cascade highway, the trail’s southern terminus. The day’s only disappointment was not finding huckleberries at the trail’s end; the bushes had been picked over by hungry people and bears. So we drove 13 miles back to Rossland to enjoy fresh goodies and steaming espresso at a local bakery. Elinor Fish grew up running and riding her horse along Rossland’s trails and is presently a competitive trail runner, writer and marketing consultant living in Canmore, Alberta.

“A stunningly beautiful course!” - Nikki Kimball, Bozeman, MT, 2005 National Champion

Oct. 7, 2006 ➢ Certified 50-mile single-loop course ➢ Central PA’s scenic Rothrock State Forest ➢ Host of the 2004 & 2005 National Championships ➢ Easy access by air and interstate ➢ 11 stocked, staffed aid stations ➢ Drop bag & vehicle support options ➢ Low-traffic, 76% gravel roads ➢ 5,035 ft. elevation gain ➢ Fall colors ➢ Relay option: teams of 2-8 runners ➢ Two state parks, lakes & natural areas ➢ Pre-race expo & dinner (AYCE dinner $10) ➢ Post race party and awards presentation ➢ Discount lodging available (limited time) ➢ Cash purse to 1-2-3 M / W open & masters ➢ Ultra Finisher medals, wick-dry race shirts ➢ Limited to first 200 runners. Registration closes Sept. 23.

Tussey mOUnTaiNBACK 50 • 103 E. Hamilton Ave. • State College, PA 16801 • 814-238-5918

“A well-run event … A really beautiful run in a remote area dotted with hunting cabins, rocky streams and some deceptively evil hills.” - Chris Smith, Chatham, VA

2006 JULY | TRAILRUNNERMAG.COM 37

Heart

Matter of the

During a brief window of opportunity, the author

blasts for a speed record on the famed John Muir Trail, and after four and a half days of trials and setbacks, must answer the question: Why am I here?

By John Stamstad Photos by PatitucciPhoto/Auroraâ&#x20AC;&#x2122;s Outdoor Collection

John Stamstad running through Evolution Basin during his 2005 record attempt of the John Muir Trail.

he sun-heated rock looked so inviting. I just had to test it, like a mattress in the Sears home department. I lay down and dozed off. A few minutes later, I awoke to see a polite, middle-aged woman sitting next to me, eyeing my tattered gear. “Looks like you have some decisions to make,” she said. I replied that I was trying to finish this trail but had a plane to catch and tons of work to get back to. “Why are you here?” she said. I went into a long explanation of how I was running the 225-mile John Muir Trail—unsupported—and trying to set a speed record. She smiled and looked at me with warm penetrating eyes, “But why are you here?” And then she just got up and walked away …

My run started four and a half days

earlier on a cool evening at the Mount Whitney Portal trailhead, just outside of Lone Pine, California. The John Muir Trail (JMT) wanders for 200 miles and climbs almost 50,000 feet before it crosses a road—and this is in California, of all places. There are no signs of civilization—I never saw city lights or a powerline, never heard the drone of a highway. The trail is appropriately named after John Muir, who founded the Sierra Club and played a significant role in creating the National Park system. After learning about the JMT a few years ago, I became intrigued, and read up on previous attempts to run the trail (although as John Muir said, “One day’s exposure to mountains is better than cartloads of books.”) In 1992, Tim Twietmeyer of Auburn, California, and a group ran it (from Yosemite South to the top of Whitney) with support, finishing in 5 days 10 hours. In 2000, using a support crew, Buzz Burrell and Peter Bakwin, both from Boulder, Colorado, ran it in 4 days 15 hours (from the Whitney Portal north to Yosemite), and were blown off the course near the end by a major storm, but still set a new mark. Bakwin returned in 2003 and lowered the record to 3:22. In 2004 Keven Sawchuck set the current standard of 3:21 (running it from the Whitney Portal to Yosemite). The latter two runs also utilized support crews. There is a big difference between carrying a gear-laden pack and running with the bare minimum, while a crew cooks yummy meals for you, tends to your feet, drives you to a hotel and lifts your spirits at the lowest moments. I discussed support levels with some elite ultra runners. Burrell and Bakwin encouraged me to just run it for the experiene and not worry about rules, which ended up being sage advice. Others, like Hal Koerner, thought that going self-supported might even be faster, because you don’t have to worry about a crew, but I didn’t necessarily buy that argument. I initially planned to run the JMT self-supported, meaning that I would not have a crew but would stop to buy or pick up food along the trail. Not that buying food is easy—in 220 miles there are only two stores (both toward the north end of the trail), and one place where a package could be mailed. Then a few weeks before my run, I heard about Reinhold Metzger, 63, of Point Loma, California, who, in 2003 fired off the JMT in then record time—unsupported. I called and asked him about his record for doing the trail with no support. He told me that he did it in 5 days 7 hours (from the top of Whitney to Yosemite) and carried everything he needed. That

Almost (halfway) there: Stamstad at mile 95, 45 hours into his JMT run sans sleep.

“Big boulders looked like tents. I even stopped and approached a few, usually imploring, “Hello, is anyone home?” Only touching them convinced me that they were rock instead of ripstop.”

White Lines Winter is no reason to hang up your trail shoes in Bend.

is hardcore. I am a firm believer in recognizing the precedents of other athletes, so decided to attempt the run unsupported, which would also be more in the spirit of John Muir.

To reach the start of the JMT proper,

you first must climb 11 miles and 6000 feet from the Whitney Portal trailhead up to the peak of Mount Whitney—the highest mountain in the lower 48 at 14,491 feet. I was geared light for crossing such unforgiving terrain: 18.5 pounds total, most of that food. I didn’t carry a sleeping bag or pad, just a down sweater, rain jacket and pants, some good gloves and a space-blanket bivy sack. As I started up Whitney I realized I wouldn’t experience the extreme heat issues common to other JMT runners, rather quite the opposite. I have had a lot of experience with cold though. I’ve ridden my bike the entire 1100-mile length of Alaska’s Iditarod Trail in winter; so even though I had the bare minimum for gear, I felt I had just enough. There is a great saying up in Alaska, “You tend to pack your insecurities.” It is always a fine line between carrying too much and to little. The less you carry, the less you need to carry because you are moving faster and get through it in less time. After topping out on Whitney, I started to feel the chill. Running downhill with every piece of clothing, I was barely warm enough. Even my feet were cold. Worse yet, my water bottles froze. This meant the temps were likely in the low teens. I had to keep shaking my bottles to break up the ice, and when I wanted to drink I slowed way down and held the spout in my mouth to thaw it. My fingertips were getting frost-nipped from holding the bottles. I ran straight though the night—sleeping wasn’t an option at those high-altitude temperatures. While climbing up 13,150-foot Forrester Pass, I remembered that stream water, though cold, was warmer than 32 degrees. So when my bottles froze I would just stop and refill them at a stream. It was a painfully slow process that was brutal on my already cold hands. The descent from Forrester was slow, and very hard on the body with the heavy pack. Glen and Pinchot passes, both at about 12,000 feet, were next up. Everything is a 3000-foot climb around here, and even the low valleys sit at 8000 to 9000 feet. The terrain is all above treeline, and rocky as far as the eye can see. With no vegetation up there, the animals stay away; I only saw squirrels and a few buzzards.

11,955-foot Muir Pass. This is the JMT’s last high pass, the real “hump,” and comes at the 100-mile mark. On paper the trail is all “downhill” from here. Physically, I felt perfect, I only had one small blister, and while` I didn’t feel fast, I felt like I was on “autopilot” mode. I was surprised I didn’t meet more people on the trail, and even more surprised that they rarely stopped and talked. You would think that multi-day hikers would take the opportunity to connect with another human for a few minutes. Rarely did anyone say more than hello, and make eye contact. After descending Muir Pass, I passed through McClure Meadow in golden, late-afternoon light. I had gone two nights without sleep, and was on my intended pace to do the trail in 4 ½ days. It had been a big mistake to start this run at 5 p.m., because it meant that I would have to do an extra night, and the nights proved to be cold and slow.

42 TRAILRUNNERMAG.COM | MAY 2006

ILLUSTRATION BY JEREMY COLLINS

The next morning I was on my way up

Sleep deprivation took its toll.

Everywhere I looked, inanimate objects were moving. Big boulders looked like tents. I even stopped and approached a few, usually imploring, “Hello, is anyone home?” Only touching them convinced me that they were rock instead of ripstop. My mind also had a challenging time coping with stress. I was getting a couple of blisters, but in my head they weren’t mine— they were someone else’s. The one on my right heel belonged to a girl at the office, which is even stranger because I don’t work in an office. I kept getting mad at her: “Would someone please tell her to stop smashing that blister, it hurts like hell!” or, “My, god, do I have to stop and bandage that for her again?” I stopped a little further downvalley at Evolution Creek and slept for an hour. When I picked up my permit at the ranger station a couple of days before, the rangers gave me the scare talk about bears. “You can’t go out there without a bear canister,” they warned. “You can only camp where there is a bear box.” Well, I needed to sleep and this was the spot. I put my pack with the food about 10 feet away and just piled some good throwing rocks next to my bivy bag. If a bear wanted my food he wasn’t getting it without a fight—my food was my lifeline. I slid into my mylar bag and slept for an hour without needing an alarm clock to wake up. My body was totally in tune. Evolution Creek is sometimes a treacherous crossing so I wanted to be fresh. During his 2005 record run of the 2655-mile Pacific Crest Trail, David Horton crossed here in June and the water reached his

“I spent the night with my sleep-deprivation-induced imaginary friends.”

chest—a life-or-death effort. I awoke to cold air and a colder stream crossing, but felt happy to have only knee-high water. Climbing up 10,880-foot Silver Pass—120 miles into the JMT— just past Muir Ranch, I was over come by the feeling that I had been there before. I felt like I knew the route, and spent hours thinking about this intense feeling of déjà vu.

At the bottom of Silver Pass,

I began having back and neck problems. The pack’s bouncing must have irritated an old cycling injury. It was a wrenching dull-and-sharp-at-the-same-time pain. I began chewing ibuprofen like they were M&Ms. I’d have to regularly stop and do some chiropractic work on myself. I also did pushups, because that popped my vertebrae back into alignment, and tried hanging from a tree to put traction on my back. I spent the night with my sleep-deprivation-induced imaginary friends. I had about four alter egos, who helped me problem solve so I could concentrate on running. I felt like a live character in a dream world. And the meeting was actually quite productive. One of my pals suggested that I wear the pack facing forward on my chest. I remember thinking, “Man, why didn’t I think of that?” The technique worked like a charm for my back, but I couldn’t see my feet and I tripped a lot. Then my shoes started falling apart. They both completely split at the crease between the toes and the instep, and gaped wide open, filling with sand. That is volcanic sand, which is a lot like crushed glass—not good for the feet. My toes would completely pop out of

Stamstad in a contemplative moment ... or perhaps conversing with one of his several alter egos that accompanied him during the later stages of his adventure.

2006 MAY | TRAILRUNNERMAG.COM 43

the shoe, and I would have to stop and fold them back in. Every mile I stopped and dumped the rocks and grit. Don’t even get me started on the blisters. The little rocks were making divots in my skin and becoming imbedded. I tried taping the shoes closed but the athletic tape I had just didn’t work. The only downside of being a product tester is that you play the role of guinea pig, and only find out about issues halfway through a monstrous run in the middle of nowhere.

My back worsened.

The instant I put the pack on, my neck would completely seize up. One of my imaginary friends told me that the whole thing was psychosomatic—I was creating the pain in order to avoid something else. If the trail couldn’t break me then I would break myself. Another friend came to my defense, sort of: “The pain is real, you are not creating it. The military is. They made this pack to intentionally torture you, to see how much pain a person can take. They are recording all of your measurements. They are going to use this data for interrogations. ”After a couple of hours, I convinced myself that that was probably impossible. With a combination of relaxation techniques, alternating the pack front

to back, self-chiropractic work and pill popping, I made progress. But my spirits sagged; even though I was still on record pace, I was moving so slowly and was on a tight timeline, because I had to catch a flight and get back to work. I had been trying to schedule this run for two years, and this was my on chance. I knew I might have to bail at Tuolumne Meadows—a tantalizing 25 miles from the end. The lower passes of Gladys and Ruby Lake—at only 10,000 feet—were relatively warm but the climb up Donahue was brutal—40 m.p.h. winds and cold with nowhere to hide. I got over the top and badly needed to sleep. I was on my fifth night and had only slept two hours total. I made it down to treeline, but it was still below freezing. I decided to bivy anyway, and pulled out my bag only to find that it had ripped apart. So I just laid down between two fallen trees and wrapped the tattered bag around me. I woke up an hour later; my legs were so cold they had no feeling from the knee down. My hands were like clubs, so numb from the cold that I couldn’t uncurl my fingers. I couldn’t even get up to walk. After a short panic attack, I was able to get some circulation and movement back to my extremeties.

I had seven miles to Tuolumne Meadows, and as soon as I hit the warm sun I stopped and lay down on a rock …

… I opened my eyes, and tried to figure out what had just happened. “Why are you here?” I looked all over the ground to find the friendly woman’s tracks. I ran up the trail a ways to see if anyone was there. Nothing. I guess the woman was a dream. I have never been so affected by such a vision. What did she mean: “Why am you here?” It became clearer that I wasn’t going to have time to finish the JMT, but I didn’t feel the guilty fear of quitting. I didn’t feel a sense of failure. I had traversed 200 miles of amazing wilderness. I had learned a great deal about myself and had an emotional experience that transcends normal life. I came into Tuolumne Meadows feeling incredibly alive. That is why I am here. John Stamstad, 40, spent 15 years as a professional mountain-bike racer and is a member of the Mountain Bike Hall of Fame. He founded Singletrack Ranch, a mountain bike instructional camp, and is a bike-industry sales rep and Patagonia ambassador.

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2006 GoLite USARA Adventure Race National Championships ™

November 3-4

Santa Barbara, California Regional Sponsorship Program: The 1st place coed team from each regional qualifying race will receive a $400 sponsorship, provided by the regional qualifying race, to be applied to the teams entry fee for the 2006 GoLite USARA Adventure Race National Championship™. If the 1st place team does not attend, the sponsorship will roll down to the 2nd place team, etc.

Presented by:

West Regional Qualifiers

Central Regional Qualifiers

East Regional Qualifiers

Big Blue Adventure — April 29, 2006 www.bigblueadventure.com

Eco-Lonestar Adventure Race — March 11, 2006 www.terrafirmapromo.com

Odyssey 1-Day Extreme — February 11, 2006 www.oarevents.com

Cal Eco Adventure Series — June 3, 2006 www.csmevents.com

Ozark Challenge Adventure Race — April 7, 2006 www.ozarkchallenge.com

Swamp Stomp — February 18, 2006 www.wecefar.com

AdventureXstream Durango — June 10, 2006 www.gravityplay.com

Go Big or Go Home — April 29, 2006 www.gbghar.com

North Georgia Adventure Race — March 24, 2006 www.ngar.org

Trioba 12 Hour Adventure Race — July 15, 2006 www.trioba.com

Mighty MO Expedition Race — May 4, 2006 www.mightymoexpedition.com

Natchez Trace Adventure Race — April 1, 2006 www.s2fevents.com

Quest for Fire — July 15, 2006 www.nmarc.org

Mission on the Muscatatuck — May 27, 2006 www.dinoseries.com

NOC Subaru 8 Hour Adventure Race — April 1, 2006 www.noc.com

Beaver Creek 6 Hour Adventure Race — July 16, 2006 www.beavercreek.com

Sylamore Hardcore Adventure Race — August 26, 2006 www.sylamore-hardcore.com

Blue Ridge Mountain Adventure Race — April 8, 2006 www.adventureracega.com

AdventureXstream Breckenridge — July 22, 2006 www.gravityplay.com

Fontainebleau Dusk To Dawn — September 16, 2006 www.laadventureracing.com

Endorphin FIX Adventure Race — April 22, 2006 www.oarevents.com

Silicon Valley Series — August 4, 2006 www.shootingstaradventures.com

Wild Adventure Adventure Race — September 16, 2006 www.wildadventurerace.com

Save the World Adventure Race — May 6, 2006 www.s-t-w.org

Trioba 24 Hour Adventure Race — September 9, 2006 www.trioba.com

Midwest Monster Adventure Race — September 23, 2006 www.monsteradventure.com

Mountain Sports Festival — May 7, 2006 www.oarevents.com

Cal Eco Adventure Series — September 15, 2006 www.csmevents.com

Berryman Adventure Race — September 23, 2006 www.berrymanadventure.com

Florida Coast to Coast Challenge — May 26, 2006 www.adventurousconcepts.com

Bushwak This! — September 16, 2006 www.egadsalaska.com

Terra Firma Adventure Race — September 30, 2006 www.terrafirmapromo.com

Adventure 24 — June 10, 2006 www.cpadventures.com

Silicon Valley Series — September 29,2006 www.shootingstaradventures.com

The Thunder Rolls Adventure Race — October 7, 2006 www.thethunderrolls.org

The Cradle of Liberty Adventure Race — June 10, 2006 www.goalsara.org

Big Blue Adventure — October 7, 2006 www.bigblueadventure.com

Raid the Rock Urban Adventure Race — October 21, 2006 www.raidtherock.com

Longest Day Adventure Race — June 10, 2006 www.nyara.org New England AR Series #2 — July 16, 2006 www.racing ahead.com Atlantic Coast Conquest — July 29, 2006 www.mycfar.com Midnight Rush Adventure Race — August 5, 2006 www.midnightrush.trailblazerar.com Krista Griesacker Memorial Race — August 6, 2006 www.goalsara.org Bear Adventure Race — September 3, 2006 www.performancemultisports.com

Zanfel and Spyder are proud to donate $100.00 each towards the entry fee to the GoLite USARA Adventure Race National Championships to the winning teams from each Regional Qualifying Event.

The 2006 GoLite USARA Adventure Race National Championship team will receive free entry to all 2007 Regional Qualifying Events. (see website for details)

www.USARAnationals.com

New England AR Series #3 — September 16, 2006 www.racing ahead.com Hound Dog Adventure Race — September 30, 2006 www.s2sevents.com NOC 30-Hour Adventure Race — September 30, 2006 www.noc.com NYARA 24-Hour Adventure Race — September 30, 2006 www.nyara.org Howl at the Moon — October 28, 2006 www.adventurousconcepts.com

S S E R P EX N I TRA ET T BY GAR NS GRAUBI

BY PHOTOS PL E T I M KE M

All the world’s a stage for Train’s lead singer Pat Monahan, so long as there’s a dirt trail nearby. 46 TRAILRUNNERMAG.COM | JULY 2006

S All aboard Pat Monahan’s runaway, rock-and-roll lifestyle: Grammy-winning ballads, hardcore fans, fatherhood and a soulful love for trail running. Monahan dances along Dakota Ridge west of Denver, Colorado.

slept an hour and a half last night,” says a puffy-eyed Pat Monahan in the lobby of Denver’s Hotel Monaco, a swanky downtown inn with richly colored tapestries snaking around stout columns. It would be simple to assume that Monahan partied with a vengeance last night. After all, that’s what rock stars do, and he is the silk-voiced lead singer of the Grammy-winning band Train. But that’s not the case. Monahan’s mind wasn’t swirling with a mix of martinis and tequila into the wee hours. Instead, it skipped like a scuffed CD, from thoughts of his children to an upcoming video shoot to his girlfriend to sales of the band’s new album, For Me, It’s You. Thirty minutes later, Monahan is staring down a meandering singletrack in the Rocky Mountain foothills. “This is just incredible,” he says, wideeyed and excited.

It’s rare that the solitude of trail running and flashing lights of the rock-and-roll lifestyle overlap. That is, unless you’re Pat Monahan. Both settings put Monahan, 37, in his element. He’s mesmerized crowds with his voice since his late teens and he’s been putting tread to dirt since the mid-1990s. “I run five to six times a week,” says Monahan, “If the weather is good, I run trails every time. If not, I run the treadmill—never pavement.” Monahan heads down the singletrack as the sun floats above a rocky ridge to the east. His thin, fivefoot-eight, 143-pound frame glides on the runwaysmooth trail. As we run, he talks about friends who introduced him to the trails in the San Francisco Bay Area, where he has a home. One pal used to “kick my ass”—but that was before Monahan really got fit. “Now he can’t touch me,” he says. The conversation weighs heavily when Monahan talks about another good friend and trail-running

2006 JULY | TRAILRUNNERMAG.COM 47

partner who took his own life early this year. Monahan explains, “His mental pain was so great that his physical pain didn’t matter.” Monahan sings about his friend in the Train song, “Always Remember.” We churn up the ridge and stop at an overlook. Westward, the sun illuminates the massive, angular stones of Red Rocks Amphitheater. Red Rocks occupies a prized place on most musicians’ “Must-Play List,” and Monahan stares at it, his forehead dripping sweat. “I’d love to play there some time.”

Monahan craves the trails as an escape from “all of life’s clutter.”

ADDICTED TO LOVE Monahan’s a man of addictions, and he talks about the various vices he’s had throughout his life. Early in his career—when he serenaded nightclubs in Erie, Pennsylvania—he followed the chemically dependent, hard-living path blazed by his rock-and-roll predecessors, including role model Kurt Cobain of Nirvana, who later shot himself. Life-long Monahan pal Don Aicher remembers the hard-partying days. “He was a wild child,” he says. “We’d go out and drink and he’d be knocked crazy. You’d have to throw him over your shoulder and take him home.” “Back then, he’d do his gigs and have fun—he wasn’t focused,” adds Aicher. “Now, he’s into his family, life, music and relationships. It’s like night and day.” “I haven’t had a drink since 1995,” says Monahan. He quit cold turkey.

It’s common for reformed partiers to point at one deﬁning, rock-bottom moment that shook—or scared—them into sobriety. Not so with Monahan. He cleaned up for his children—a son and daughter who are now 13 and 8, respectively. “I didn’t want my kids to see their dad smoking or walking around drunk,” he says. “It was the only way to

MOTHERªS NATURE In Erie, Pennsylvania, there’s a 200-acre tract of forested wetlands, trails and streams called Asbury Woods. While it’s a fraction of the size of, say, Yosemite National Park, it occupies a space far greater in Pat Monahan’s heart. “It’s my connection to all that is good,” he says. In June 2004 Monahan returned to his hometown of Erie and played a benefit to raise money for a new Asbury Woods nature center and a memorial to his mother, Patricia Monahan, who passed away in 1998 and revered the out-

doors. He played to a sold-out dinner that attracted 408 people and raised over $60,000. “It was an intimate evening: Pat performed about 10 songs with his pianist, Brandon Bush,” says Asbury Woods Director Brian Winslow. The memorial to Patricia Monahan, called the “Monahan Observation Deck,” sits at one of the furthest points in the park. “It’s a great resting place,” says Winslow. Names of Monahan family members are inscribed on the memorial, along with a few lines from the Train song, “When I Look to the Sky:”

When I feel like I’m lost, something tells me you’re here with me, And I can always find my way, when you are here.

be a successful adult.” Monahan is unflinchingly adamant about leading a healthy lifestyle; in addition to running between 15 and 25 miles per week, he eats organic (“And I always try to buy local—not from chains,” he says). He also aims to keep his head fit through reading and breathing exercises. “It’s part of a yin-yang, harmonic philosophy that I believe in—the mind and body should complement each other.” From the trail, overlooking the urban sprawl of the Denver metro area, Monahan points at a massive housing development. “All of that—all of the money, big homes and cars—is not important,” he says. “The most important thing is health.” Monahan also admits to having another addiction—love. “Being in the music business, you’re already screwed up in some way, or missing something,” he says. “For me, there’s never enough love, there’s never enough adulation. I’ll hear that a show is sold out, and I’ll ask, ‘Why can’t they fit 20,000 more people in there?’” Later in the run, Monahan brings the conversation back to what’s most important in his life. “My kids come before all of that other stuff,” he says. “I think about them a lot—it’s a constant thought.” GETTING THE LED OUT Before we run back to the car, our photographer mentions that he’s a classic rock fan and recently went through a Neil Young phase. Monahan belts out a few Led Zeppelin lines, and chuckles, “We’ll do a little Zeppelin tonight.” At the bottom of a 500-foot descent and a short stretch of road, Monahan turns off the pavement, pouncing onto the next section of trail, a half-mile gradual uphill. He turns his head back toward me and asks, “Ya mind if I turn it up?” Before I can answer, he pulls away. Monahan’s no running slouch—he sports a 38:11 personal best for the 10K and mentions a recent 22-minute, fourmile treadmill workout—and he quickly accelerates around a banked corner, his lithe legs cranking at a six-minute-mile pace. “If you do it fast, you get done faster!” he says. It’s an impressive performance, given that he lives at sea level 2006 JULY | TRAILRUNNERMAG.COM 49

With the Rocky Mountain foothlls lurking behind him, Monahan whistles through an earlymorning run ...

and we’re here in rariﬁed, 5600foot air. Afterward, we’re catching our breath at the trailhead. Between us, it’s a chorus of deep, hurried wheezing. We share a brotherly handshake, glad that we pushed each other and earned a sweat. Monahan’s competitive drive is apparent. Maybe it comes from being the youngest of seven children while growing up. Regardless of the source, he talks and runs like a man on a mission. “I’m really competitive with myself,” he says, “It makes me a little nuts.” It’s Monahan’s drive and talent that’s helped him to churn out a tireless tour schedule and several hits—including “Drops of Jupiter,” “Calling All Angels” and “Meet Virginia.” Surprisingly, he doesn’t necessarily revel in it and would like to downshift at some point: “I’m trying to learn how not to be competitive,” he says. “The music industry is competitive enough.” It might be the music industry’s non-stop intensity that sends Monahan in search of trails. Dirt singletrack represents an escape from phone calls, publicists, media, groupies (yes, there are many of them) and a gaggle of other demons, all vying for his attention. I ask if he runs with headphones or an iPod, possibly critiquing other bands or seeking inspiration for Train’s next hit.

... and several hours later, he croons to a packed theater.

“I never run with an iPod—I hate it,” says Monahan. “I want to hear my body work.” Monahan explains that he’s trying to learn how to meditate correctly, and he keeps tabs on how his body works. “Running is my meditation, my chance to hear my breathing and escape from all of life’s clutter.”

MONAHANªS GREATEST HITS Monahan admits that it’s difficult to hit the trails while on the tour circuit. Still, with homes in the San Francisco Bay Area and near Sammamish, Washington (roughly 18 miles east of Seattle), he still has a full album of favorite places to hit the dirt: ◗ Phoenix Lake on Mount Tamalpais (Bay Area). “It’s the best ever,” says Monahan, “A singletrack loop where I have shared some great memories with great people.” ◗ Tennessee Valley in Mill Valley (Bay Area). “At the end, there’s a mountain divided into two, and you land at the ocean.” ◗ Helen Putnam Regional Park (Bay Area). “The view from atop this one hill is incredible. One time, I ran up there

with a camcorder so that I could share this vision with my friends later.” ◗ Tiger Mountain (Washington). “A fast, tricky, watch-your-footing kind of loop and I love it,” says Monahan. “When it’s raining, these trails are slippery and sweet.” ◗ Rails-to-Trails (Washington). “It’s outside my backdoor,” he says. “I could run all the way to Idaho—someday, I’ll probably want to.”

And that’s likely why Monahan rarely runs in a race or joins any trail-running groups. “It is a very singular event for me every time,” he says. SHOWTIME Hours after our trail run, it’s show time and fans—a mish-mosh of 2000 20- and 30-somethings— file excitedly into Denver’s Paramount Theatre. Outside, some people are trying to score tickets. “Anyone have extras?” begs one slim, blonde-haired woman in curve-hugging jeans. The curtain rises and the theater quakes. Women—some girls in their teens—scream at the explosion of music and Monahan’s golden pipes. On stage, he’s traded his running shorts and trail-running shoes for tight-fitting jeans and a stretched long-sleeve shirt. He cuts a rock icon image—a sexy cross between Mick Jagger and Morrissey of Smiths’ fame. “It’s time to fill this room with love!” he shouts. Monahan bounds athletically all around the stage. One second, he’s climbing some spotlight scaffolding. Then, he’s on a pedestal, arm outstretched toward the audience, leaning over three rows of swooning femmes. Train’s anthemic ballads fill the air, and Monahan occasionally stops singing to invite the audience to fill in the blanks. One woman—a real-estate broker and two-time marathon finisher named Gloria—confesses that she is under Train’s spell. At one point, she rushes the stage, trying to get Monahan to touch her hand. “I really wanted him to pull me on stage and dance with me.” Later, Train slips into one of their earliest hits, “Free,” a song that played during the late-90s television show Party of Five. Midway through, Monahan’s voice yields to an instrumental solo and he nods his head approvingly. “Let me tell you what I did today,” he says into the microphone. “I got up this morning and went trail running—what else would I do?” The crowd’s cheers elevate an octave. Monahan advises them, “If you guys haven’t tried it, you should.” Garett Graubins is Senior Editor at Trail Runner magazine. 2006 JULY | TRAILRUNNERMAG.COM 51

Janine Patiitucci raking in the green, Cortina, Italy PATITUCCIPHOTO/AURORA’S OUTDOOR COLLECTION

“The wood are lovely dark and deep But I have promises to keep And miles to go before I sleep And miles to go before I sleep.” —Robert Frost

TR A I L T E S T E D Silver Rush

SILVER FIBERS ARE ALL THE RAGE. IS THE HYPE JUSTIFIED? There’s silver in them thar’ hills! But there’s no need to huck your mining gear onto a burro. The silver’s not in the ground; it’s in today’s trail-running tops. A wagon train of outdoor companies is flocking toward promises of silver-fiber glory. Woven into wicking base layers and short-sleeve tops, silver fibers kill 99 percent of odor-causing microbials (the silver ions shut down the breeding process of bacteria). Trail Runner hit the trails with a selection of silver-fiber tops and evaluated them for comfort, durability and B.O. repellency. Listed here is a mother lode: cool-weather running tops that don’t reek like 49ers.

Brooks HVAC Pulse Interconnecting the silver fibers helps transfer body heat from hot to cool spots. The close fit and seamless design ensure heat conductivity without stifling movement. Low-cut, minimalist crew collar. www.brooksrunning.com

$98

$60

180s Catalyst Long-Sleeve The Catalyst features a high crew neck that stops wicked winds, thumb loops to hold the sleeves taut and insulate the palms, and a longer tail to fend off backsplash. Bonus: pillowy fleece on the wrists for runny-nosed adventures. www.180s.com

Marmot Midweight Infinity A modish base layer. The comfortable cut didn’t feel constricting and our tester raved wildly about this top’s stink prevention. “I really think it works,” she said while I sniffed the armpits. www.marmot.com

$25

EMS Techwick Crew $34-$40* $35

Thin, ventilating knit wicks quickly and sits smoothly against the skin. Sleeveless and tank versions also available. Priced right. www.ems.com

Hot Chillys Seamless Crewneck Compression-style, contoured body fit helps to limit muscle fatigue. Flex zones around the sides ensure freedom of movement. Feels plush against the skin. www.hotchillys.com

$95

$30-$45*

La Sportiva Pikes Peak At 14.9 oz. (men’s size 9), this is the burliest running shoe I’ve ever worn, and was a perfect companion for my thrashed feet. With a protective forefoot plate and composite shank through the arch, the Pikes Peak shielded my feet from cobbles and talus blocks nearly as well as a fullblown hiking boot sans the weight. Although on the stiff side, the Pikes Peak has an aggressive rocker that easily rolls you from heel to toe. Downsides? All of that underfoot support adds a few ounces to the Pikes Peak, which puts it at the heavy end of trail shoes. The shoe may be overkill for running smooth, carpeted trails, but for rough, rocky singletrack, especially that foot-bruising stuff above timberline, this is the shoe I’ll reach for first. www.lasportiva.com —Duane Raleigh

Kombi Featherweight Silky softness and a simple, casual cut make this equally ideal for intense jaunts and a porch-swing coffee. A highly breathable knit means you won’t suffocate. www.kombisports.com *Costs vary according to style and size.

54 TRAILRUNNERMAG.COM | JULY 2006

Other Must-Do Races

GEARFINDER

LEADVILLE TRAIL MARATHON July 1, 2006 Leadville, CO Experience 26.2 miles of breathtaking, Leadville Rocky Mountain trails. Summit notorious 13,188 ft. Mosquito Pass. Seven well-supplied aid stations provided. Register on-line www.leadvilletrail100. com, 719.486.3502.

LEADVILLE TRAIL 100 â&#x20AC;&#x153;THE RACE ACROSS THE SKYâ&#x20AC;? August 19-20, 2006 Leadville, CO 50 miles out and back in the midst of the Colorado Rockies. Lowest point is 9,200 ft and the highest point is Hope Pass, 12,600 ft. The majority is on forest trails with some mountain roads. Register on-line www.leadvilletrail100. com, 719.486.3502.

LEAN HORSE HUNDRED, HALF HUNDRED & 50K...2ND ANNUAL August 26, 2006 Hot Springs, SD First timers and PR seekers, this is the one. All 3 distances are run on the Mickelson Trail. The course crosses a number of railroad trestles, traverses some wide-open prairie, and meanders alongside a crystal clear creek or two. 100 Miler is out and back; 50 miler and 50K are point to point. Elevation range: 4100 to 5600. www.leanhorse.com, Jerry Dunn, Race Director, leanhorse@rushmore.com, 605.642.2382.

ROCKCREEK.COM STUMPJUMP 50K October 7, 2006 Chattanooga, TN

When your Best Friend is your biggest Motivator

Come race the premiere 50K in the Southeast. The StumpJump 50K (and 11-Mile race) benefits the Cumberland Trail Conference, a non-profit working to complete a 370-mile recreational trail running along the Cumberland Plateau. Details and register online www.rockcreek.com. Race director Jamie Sanders, StumpJump50K@comcast.net.

The Buddy System is an innovative, hands free leash designed for walkers, runners, hikers, and anyone who likes both hands free yet, still wants to take along their best friend. It is set apart from other hands-free leash systems by its built in safety mechanisms and the ability to store the unused leash on the belt when the dog is off-leash.

888-363-2818 www.buddysys.com

Honey Stinger introduces Peanut Butta Pro protein bars. Truly a great tasting protein bar. Formulated with organic honey, whey protein, gluten-free, 0g trans fats and 23 essential vitamins

and

minerals.

The perfect meal replacement or recovery snack. Available at specialty running, outdoor and natural food stores. Sting or be Stung!

www.honeystinger.com

DURANGO DOUBLE October 7-8, 2006 Durango, CO Featuring on Saturday, October 7th the Telegraph Trail 50K & the Horse Gulch Trail 25K and on Sunday, October 8th the Durango Marathon & Half Marathon. Held each October, under the changing fall colors, the Durango Double, is a weekend-long festival celebrating running, health and fitness and the spirit of human achievement. Register online at www.rundurango.com. 970.375.2413.

Q50 PATAGONIA ULTRA RUN 50 MILES OR 2X25 MILES RELAY December 10, 2006 Spring in Patagonia Point to point race. Run in one of the most beautiful places: 7 Lakes Region in Patagonia Argentina. More details about the race: www.q50patagonia.com. Contact us: info@q50patagonia.com.

TR A I L T E S T E D Bladder Control

Making a Splash 12 OF THE MOST PRIMO HYDRO PACKS RUNNING BY GARETT GRAUBINS • PHOTOS BY DAVID CLIFFORD Here’s the simple secret behind performing to the best of your trail-running ability: water consumption. When we don’t replace water lost through sweat, the body can no longer perform as efficiently and other parts of the body are stressed as they try to compensate. The result is a rapid nosedive in performance. In extreme cases—especially in summer heat—the body shuts down and medical attention may be necessary. Always follow this elementary rule: when you run longer than one hour, carry fluids. With so many hydration options out there, staying hydrated should be as effortless as gliding down shady singletrack trail. Quench your thirst and treat your body right, with one of these 12 new hydration packs. 56 TRAILRUNNERMAG.COM | JULY 2006

Your hydration pack’s bladder is your lifeline. If it malfunctions or gives you problems, you’re looking at more frustration than a session of Congress. Here’s a primer on various bladder features. • BLADDER MOUTH The best bladders have openings on the top so that refilling doesn’t require you to completely remove the bladder from the pack. Also, look for bladder openings that are large enough to fit ice cubes, water filtration systems or a cleaning tool for après-run scrubbing. • REALITY BITES Give serious consideration to the valve. Most consist of a soft rubber that (in theory) stays sealed until you bite down and suck. Some of these were prone to leaking immediately after swigging. Others have on/off switches that require a little manipulation before you bite down and chugalug. We recommend these models—especially those that could be opened with one hand. • BONUS FEATURES. Several packs in this year’s review (e.g., Nalgene— pictured—and Hydrapak) contained bladders with a detachable hose that allows licketysplit bladder removal while leaving the hose threaded through the pack. Translation: a lot less wrestling and grunting as you try to stuff a reloaded bladder and hose back into the pack. It’s especially ideal for races, where you can quickly swap out bladders with barely a delay. Another notable feature: Hydrapak’s bladder pulls inside-out, allowing the user to scrub clean every nook and let it dry, thereby eliminating any worries of gunky gook.

(Note: Some packs do not include bladders.)

trail tested «

The North Face

Camelbak

Dogfish $65

Lobo $60

Storage capacity: 370 cu. in.

Storage capacity: 146 cu. in.

Bladder volume: 70 oz.

Similar to last year’s Editor’s Choice winner, the Thresher (still available), only larger, the Dogfish delivers roominess and ruggedness (it’s made from ripstop nylon), with comfort to boot. Easyaccess hip-to-rear pockets fit gloves, snack-ables or other items you need on a moment’s notice. Stash larger extras in the two zip-shut pockets. But it’s what’s inside that matters: a simple-to-fill Nalgene bladder with a detachable hose is top-grade and a trail favorite (see sidebar). The airy foam back panel contours to your curves and doesn’t encourage sweat (thanks to the perforated design that encourages ventilation and evaporation). We’d like to see some padding on the mesh shoulder straps. www.thenorthface.com

The most comfortable-fitting pack of the review, the Lobo combines an ergonomically curved design, six cushioned back panels and multi-channeled air vents to achieve trail comfort and luxury. Built for cross-training zealots, the side bike-pump pocket doubles as a stash point for gels. The bladder is classic Camelbak: a hardened handle for refilling simplicity and an opening large enough for ice cubes. A mid-size zip pocket fits tightly packed extras, but there’s not much storage space here. www.camelbak.com

GoLite Tailwind $60

Eastern Mountain Sports Tugela $49

Storage capacity: 500 cu. in.

Storage capacity: 100 cu. in.

Bladder volume: not included

Bladder volume: 68 oz.

An ideal mate for long days that require more of everything—gear, food, water. The main compartment is large enough for a three-liter bladder (not included), with room to spare. Side mesh pockets are perfectly sized for gels or bars, and the roomy external back pocket will even securely hold a bike helmet, thanks to the stabilizing cinch straps. The foam mesh back was as comfortable as a sleeping pad. Go with the Tailwind if you’re headed out for an epic day in the wild—long enough to see the sun set—or sizing up a sprint adventure race. www.golite.com

A simple design that performs surprisingly well. The hourglass shape held the shoulders, and sat snug against the small of the back. Translation: minimal bouncing. Three-paneled back fits the spine’s curves better than most packs. Nalgene bladder scores mucho points for its detachable hose, making it a snap to remove and refill, and easy-to operate bite valve. Large external kangaroo pouch gapes if it’s overstuffed, but bungee straps keep down most jostling. With only one pocket, it’s difficult to keep your gear sorted. www.ems.com

2006 JULY | TRAILRUNNERMAG.COM 57

» trail tested

Dakine

Nathan

Enduro $40

HPL#020 Race Vest $72

Storage capacity: 250 cu. In.

Storage Capacity: 74 cu. in.

Bladder volume: 70 oz.

Bladder volume: 68 oz.

Svelte and slim fitting, the Enduro gets the job done on jaunts that don’t require a lot of gear. And don’t let the low profile trick you—the ripstop nylon construction will stand up to the burliest conditions. The main storage pocket— shared with the bladder—will hold a light jacket. The secondary storage pocket is ideal for energy bars or gels, and is even fleece-lined for sunglasses. Exterior cinch strap will hold add-on clothing—although we’d like to see a bottom closure. The double-mesh shoulder straps are downright breezy, and the back panel is soft but had a tendency to get sticky. www.dakine.com

Comfortable and wispy (weighs a slim 6 oz., or half the heft of one shoe), this model is geared for short excursions or races with an aid station every eight miles. The vest construction and Velcro-adjustable front closure feels like a hug from your grandma. A flexible harness system, positioned in the rear, aims to curtail the stiff, unconforming fit of some other packs. There’s not an abundance of storage space, but what little there is counts—a sternum pocket for bars or a cell phone, and shoulder pockets for gels and flasks. Average bladder was a little cumbersome to put back into pack—especially when the pack was filled to the brim. Look for this model on the ultrarunning circuit this summer. www.nathansports.com

Gregory Stimulus $49 Storage capacity: 250 cu. in. Bladder volume: none included Like a pair of cargo pants— the ones with pockets for everything—here’s the hydration-pack version. The Stimulus sports three rear stash points, plus a cinch strap. Add the two roomy waist pockets (each could easily fit two energy bars and multiple gels), and there’s no excuse to be underequipped or under-fueled in the backcountry. The Stimulus is bladder-free, but accommodates a 70-ouncer with ease. Lightweight, durable construction and thousands of ventilating air openings on the back panel and shoulder straps make this a winning choice. www.gregorypacks.com

58 TRAILRUNNERMAG.COM | JULY 2006

Kelty Big Basin $70 Storage capacity: 550 cu. in. Bladder volume: 68 oz. The Big Basin is that pal you’d want by your side in a bare-knuckles brawl—a rough, trustworthy partner who will be there through thick, thin, short-distance and epic. The nylon ripstop construction makes it a heavy-duty pack that should last a lifetime. Three monster-size pockets add up to enough space for spare clothing and a veritable trail feast of bars and gels. The zipper pocket fits a camera and wallet perfectly. A reliable bite valve and easily refillable bladder made transitions hasslefree. The back panel and shoulder straps are cushiony—although not highly breathable. www.kelty.com

trail tested «

Salomon

Gerber

Raid Revo 15 $80

Medal XC $70

Storage capacity: 793 cu. in. (expanded)

Storage capacity: 316 cu. in.

Bladder volume: 68 oz.

Bladder volume: 70 oz.

For the trail fanatic who goes two hours one day and tackles 12 hours the next, there’s the versatile Raid Revo 15. Pockets galore let you stash munchies and light clothing. The heavier stuff goes inside an already spacious compartment that expands via a U-shaped zipper to the size of a thick loaf of bread. The vented back circulated enough air to avoid the dreaded drippy shoulders and the sternum strap was pleasantly customizable. The stiff plastic bladder requires that you completely remove it to refill (it refills through the opening created when you remove the hose), and it’s difficult to slide it back into its port. If it doesn’t suit your taste, switch it out for your stand-by favorite. www.salomonsports.com

Gerber thinks outside of the bladder with the Medal XC, opting for a curved, ergonomically designed soft plastic reservoir. This results in a more rigid-than-normal feel, yet the design conformed to the back’s curves and even provided additional support. The reservoir is also easy-out/easy-in and a cinch to refill—although it did “slosh” more than more conventional bladders. A roomy storage pocket takes a shell and even pants, plus extras. External pouches were ideal for gels or gloves and the bungee cords accommodate even more bring-alongs. With all this space, consider this pack for your all-day adventures. When the skies cut loose, there’s a brilliant, waterresistant cocoon that unfurls from a concealed pouch and snaps around the entire pack. www.gerbergear.com

Hydrapak AS Trail $60 Storage capacity: 90 cu. in. Bladder volume: 70 oz. This sleek, simple-looking unit is packed with technology and function. Unique to the review, it has a stiff curved frame that conforms to your back curvature, and is held away with four elevated pads for excellent ventilation. A zippered back pocket has room for a shell, gloves, hat and snacks, an exterior bungee accommodates bulkier items, and the elastic waist belt promotes a jostle-free ride. The bladder, which is accessed via full-length zippers on both sides (zippered mesh pockets here too), is one of the best in the test. The drink valve is an easily operated push-pull style, and the tube has a reliable snapfit connection to the bladder, which can be popped off and turned inside out for bacteria-mitigating quick drying and cleaning, The pack also offers ports for either bottom or top routing of the drink tube; the bottom option allows the tube to be velcroed to the shoulder right near your mouth for easy access. www.hydrapak.com

Ultimate Direction Diablo $80 Storage capacity: 200 cu. in. Bladder volume: 64 oz. (plus 20 oz. bottle) “Functionally funky” best describes the Diablo. At first glance, it seems to exude needless bells and whistles— like a car with 15 cupholders. But that’s not the case; everything here has a well-planned purpose. Witness the quickaccess pouches on the shoulder straps—one zipper pocket large enough for a camera or gloves, another apple-size draw-cord stash point and two shallow mesh sleeves for snacks or gel flasks. There’s also a 20-ounce bladder with a roll-top opening big enough for ice cubes and a horizontal water-bottle stash (for quicker refills or if you prefer keeping energy drinks separate). Storage-wise, the Diablo will hold a shell or a light extra base layer. The insulated drink tube sleeve is great—but overkill in the summertime (it’s easily removable). The rubber “kicker valve” is unpredictable and has a learning curve. www.ultimatedirection.com

2006 JULY | TRAILRUNNERMAG.COM 59

2 0 0 6

T R O P H Y

S E R I E S

Just ﬁnish any 2006 TROPHY SERIES race, and you will be automatically entered. See p. 32 or trailrunnermag.com for info

PACIFIC/DESERT 06/10 Lake Youngs Ultra 28.8M; Bellevue, WA; aj_martineau@yahoo.com

09/16 Timberline Marathon 26.2M; Government Camp, OR; www.RogueMultiSport.com; cneely@RogueMultiSport.com

06/24 Double Dipsea (Walt Stack DSE Double Dipsea) 13.7M; Stinson Beach, CA; www.doubledipsea.com; runkenrun@aol.com

09/23 Run/Walk 4 The Poor Trail Challenge 5K, 10K, 13.1M; Lakewood, WA; www.humanmultisportspnw.org; humansports2001@hotmail.com

06/24 Western States Endurance Run 100M; Squaw Valley, CA; www.ws100.com; wser100@comcast.net

09/30 Serrano Canyon 15K Malibu, CA; www.trailrace. com; info@trailrace.com

07/15 Clackamas River Runoff 8K, 15K; Estacada, OR; www.RogueMultiSport.com; cneely@RogueMultiSport.com

ROCKIES 06/17 Wahsatch Steeplechase 17.5M; Salt Lake City, UT; www.wahsatchsteeplechase.com; butch@butchadams.com

07/29 Mt Hood PCT 50/50 (Scott McQueeney Memorial) 50K, 50M; Clackamas Lake Historic Ranger Station (PDX), OR; www.pctultra.com, www.orrc.net; longrunpdx@gmail.com 08/12 Mt Disappointment 50K Angeles National Forest, CA; www.mtdisappointment50k.com; eventdirector@mtdi sappointment50k.com 08/13 Haulin’ Aspen Trail Marathon and Half Marathon 13.1M, 26.2M; Bend, OR; www.FreshAirSports.com; haulinas pen@freshairsports.com 08/19 Where’s Waldo 100K Willamette Pass, OR; www. wpsp.org/ww100k; thornley@wpsp.org 09/16 Cle Elum Ridge 50K Cle Elum, WA; kmoehl2000@yahoo.com

06/18 Joe Colton’s Off Road Adventure Run 5K, 10K, 10M, 15M; Rollinsville, CO; www.joecoltonadventure.org; Lori. Kinczel@igc.org 06/24 Old Gabe 25K/50K Bozeman, MT; www. math.montana.edu/~thayes/Runs/Runs.html; trailrunner@montana.net 06/25 Golden Gate Canyon Trail Run 20K; Gilpin County, CO; www.runuphillracing.com; adam@runuphillracing.com 07/09 Summer Roundup Trail Run 12K; Colorado Springs, CO; www.pikespeakmarathon.org; raceinfo@pikespeakmarathon.org

• BACKPACKING • TRAVEL • FAMILY CAMPING • CLIMBING • RUGGED CLOTHING, OUTERWEAR & FOOTWEAR • BIKE TOURING • WATERSPORTS For a Free Catalog, Call: 1-800-CAMPMOR

07/16 High Mountain Trail Run 25K, 50K; Leadville, CO; www.hminet.org; coachamanda@earthlink.net 07/22 Snow King Hill Climb 2.3M; Jackson, WY; www. tetonwyo.org/parks; jharkness@tetonwyo.org 09/02 Grand Teton Races 26.2M, 50M, 100M; Alta, WY; www.tetonraces.com; LRSmith916@aol.com 09/02 Meeteetse Absaroka Challenge 5K, 10K, 15K; Meeteetse, WY; www.meetrec.org; meetrec@tctwest.net 09/04 American Discovery Trail Marathon, Half Marathon & 5K Colorado Springs, CO; www.adtmarathon. com; sultancat@adelphia.net 09/09 Mid Mountain Marathon 26.2M; Park City, UT; www.mountaintrails.org; info@mountaintrails.org 09/16 Sombrero Ranch Roundup 4.5M; Estes Park, CO; www.bolderboulder.com/sombrero.cfm; matt@bolderboulder.com 09/17 Lead King Loop 25K; Marble, CO; www. leadkingloop25k.com; macek57@hotmail.com 09/23 Golden Leaf Half Marathon 13M; Aspen, CO; www. utemountaineer.com; paul@utemountaineer.com 09/30 24 Hours of Frisco 24H; Frisco, CO; www. emgcolorado.com; emgmh@emgcolorado.com HEARTLAND 06/03 Kettle Moraine 100 Endurance Runs 100K, 100M, 100R; LaGrange, WI; www.kettle100.com; kettle100run@yahoo.com

NATIONAL RANKING SYSTEM Presented by

(800-226-7667)

Or Write: PO BOX 700-5TR SADDLE RIVER, N.J. 07458-0700

February - 06 Rankings 1. Gander Mtn./HART 2. MOAT 3. Mighty Dog 4. Flight 5. Enduraventure 6. GoLite/Timberland Sprint 7. RennMultisport.com 8. HoustonAdventureRacing.com 9. Hooked on the Outdoors 10. Backpacker/Bicycle Shop

March - 06 Rankings

www.campmor.com

1. Gander Mtn./HART 2. Mighty Dog 3. GoLite/Timberland Sprint 4. HoustonAdventureRacing.com 5. M.O.A.T. 6. H.A.R.T./Dead Reckoning 7. Flight 8. Black HART 9. Hammer Nutrition/HART 10. Enduraventure

www.usara.com

06/04 Deadwood Mickelson Trail Marathon & Half Marathon 13.1M, 26.2M; Deadwood, SD; www.DeadwoodMic kelsonTrailMarathon.com; leanhorse@rushmore.com 06/10 Lake Mingo Trail Run 7.1M; Danville, IL; www. kennekuk.com; krr@kennekuk.com 06/10 Run for Youth 5K, 25K; Marquette, MI; www. runforyouth.org; info@runforyouth.org 07/01 Afton Trail Run 25K, 50K; Afton, MN; www. aftontrailrun.com; aftontrailrun@yahoo.com 07/08 Keweenaw Trail Running Festival 5.8K, 10K, 25K; Copper Harbor, MI; www.keweenawtrails.com; jcrumbaugh@charter.net 07/29 Grand Island Trail Marathon & 10K Munising, MI; www.algercounty.org; jcrumbaugh@charter.net

EAST 06/10 Laurel Highlands Ultra 70.5M; Ohiopyle, PA; www.laurelultra.com; rfreeman@access995.com

CANADA 06/17 Kusam Klimb 23.2K; Sayward, BC; www. kusamklimb.ca; hollo@kusamklimb.ca

06/10 Northfield Mountain Trail Race 10K; Northfield, MA; www.cmsrun.org; dave.dunham@comcast.net

06/17 MEC 5 Peaks Trail Series - Mt Ste Anne 5K, 10K; Mt Ste Anne, ON; www.5peaks.com; info@5peaks.com

06/17 Highlands Sky Trail Run 40M; Davis, WV; www. wvmtr.org; wvmtr@starband.net

06/24 Eagle Lite Ultras 25K, 50K, 50M, 100M; Keremeos, BC; www.eagleruns.com; eaglemoe@nethop.net

06/18 Greylock Trail Races 3M, 13.1M; Adams, MA; www.runwmac.com; dion@bcn.net 06/24 Loon Mountain Race 6M; Lincoln, NH; www.whitemountainmilers.com; info@whitemountainmilers.com

08/06 Wreck Beach Bare Buns Fun Run 5K; Vancouver, BC; www.wreckbeach.org; Judyw@wreckbeach.org 08/07 Northwest Passage Marathon and Ultramarathon 13.1M, 26.2M, 35M; Somerset Island, Nunavut; www. CanadianArcticHolidays.ca; mail@CanadianArcticHolidays.ca 08/26 MEC 5 Peaks Trail Series - Crabbe Mtn 5K, 10K; New Brunswick, ON; www.5peaks.com; info@5peaks.com

07/29 Indian Hills Trail Run 3M, 8M; Ashtabula, OH; www.hmapromotions.net; hma@nacs.net

07/08 Cranmore Hill Climb 10K; North Conway, NH; www.whitemountainmilers.com; info@whitemountainmilers.com

07/29 Minnesota Voyageur Trail Ultra 50M; Carlton, MN; www.voyageurtrailrun.com; BDCurnow@msn.com

08/20 Savoy Mountain Trail Races 4M, 20M; Florida, MA; www.runwmac.com; saharczewski@aol.com

09/03 Walk in the Park 50K; Kamloops, BC; www. ultrarunner.net/witpindex.html; bmpskier@shaw.ca

08/19 Cleveland Shrine Club Cross-Country 5K; Cleveland, TN; www.milesplit.com/meet/13047; coachparks @tennesseerunner.com

08/26 Springmaid Splash Xtreme Trail Race 10K; Spruce Pine, NC; www.mitchellraces.com; hollifield68@bellsouth.net

09/08 Lost Soul Ultra 50K, 100K, 100M; Lethbridge, AB; www.lostsoulultra.com; tmea@telusplanet.net

08/26 Lean Horse Hundred 50K, 50M, 100M; Hot Springs, SD; www.leanhorse.com; leanhorse@rushmore.com

09/09 Odyssey Trail Marathon & Half Marathon Douthat State Park, VA; www.OARevents.com; info@OARevents.com

09/09 Dances with Dirt Ultra 50K, 50M, 100R; Hell, MI; www.danceswithdirt.com; events@runningfit.com 09/24 Wild Wild Wilderness Trail Run 7.6M; Danville, IL; www.kennekuk.com; krr@kennekuk.com

h T

09/23 Great Eastern Endurance Run 50K, 100K; Blue Ridge Mountains, VA; www.greateastern100k.com; rungillrun@adelphia.net

08/26 MEC 5 Peaks Trail Series - Whistler 5K, 10K; Whistler, BC; www.5peaks.com; info@5peaks.com

09/09 MEC 5 Peaks Trail Series - Albion 5K, 10K; Albion Hills, ON; www.5peaks.com; info@5peaks.com 09/09 Moose Mountain Trail Races 16K, 29K; Calgary, AB; www.members.shaw.ca/moosemountain; jen. silverthorn@shaw.ca 09/30 Run for the Toad 25K; Cambridge/Paris, ON; www. runforthetoad.com; sarson@toadpatrol.com ■

c r A o s e s c t a he S R e

Leadville Trail 100

Training Camp ................................ June 24, 25, 26, 2006 3 organized runs to familiarize participants with the challenges of the Leadville Trail 100

Trail Marathon & 1/2 Marathon ................. July 1, 2006 Leadville Rocky Mountain trails, summiting 13,185-foot Mosquito Pass

Leadville Trail 100 ............................. August 19-20, 2006 50 miles out-and-back in the midst of the Colorado Rockies. Low point-9,200 ft.; high point-12,600 ft.

ENTRIES AVAILABLE JANUARY 2, 2006

HOPE PASS SUMMIT 12,600 FT. Photo by Scott Rafferty

Merilee O’Neal, Race Director PO Box 487, Leadville, CO 80461 (719) 486-3502 • www.leadvilletrail100.com

OUTFITTERS ALABAMA

2750 Carl T Jones Dr Ste 1200T Huntsville AL 35802 256-650-7063 www.fleetfeethuntsville.com dink@fleetefeethutsville.com ARIZON

FLEET FEET TUCSON 6538 E. Tanque Verde Road Tucson, AZ 85715 520-886-7800 RUNNING SHOP 3055 N Campbell #153 Tucson, AZ 85719 520-325-5097 www.runningshopaz.com SUMMIT HUT 5045 E Speedway Tucson AZ 85712 520-325-1554 www.summithut.com SUMMIT HUT 605 E Wetmore Tucson AZ 85705 520-888-1000 www.summithut.com CALIFORNIA

ADVENTURE 16 11161 W. Pico Blvd. West Los Angeles, CA 90064 310-473-4574 for other SO CAL locations see: www.adventure16.com

1850 Douglas Blvd Roseville CA 95661 916-783-4558 F 916-784-9150 www.fleetfeet-fairoaks.com danelle@fleetfeet-fairoaks.com FLEET FEET SPORTS 32411 Golden Lantern Ste H Laguna Niguel CA 92677 949-488-3356 www.fleetfeetln.com scott@fleetfeetlagunaniguel.com

CANADA

NORTH SHORE ATHLETICS 1200 Londsdale # 101 N. Vancouver, BC V7M3H6 604-990-6888 www.northshoreathletics.com info@northshoreathletics.com COLORADO

BOULDER MOUNTAINEERING 1335 B Broadway Boulder CO 80302 303-444-2470 F 303-444-2729 www.thebomo.com info@thebomo.com BOULDER RUNNING COMPANY 2775 Pearl St. #103 Boulder, CO 80302 303-RUN-WALK www.boulderrunningcompany.com BOULDER RUNNING COMPANY 3659 Austin Bluffs Pkwy #32 Colorado Springs, CO 80918 719-278-3535 www.boulderrunningcompany.com BOULDER RUNNING COMPANY 8116 W. Bowles #C Littleton, CO 80123 303-932-6000 www.boulderrunningcompany.com

RUNNER’S ROOST LAKEWOOD 437 S Wadsworth #B Lakewood CO 80226 303-991-1851 www.runnersroostlakewood.com

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

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

RUNNING REVOLUTION 511 E Campbell Ave Campbell, CA 95008 408-374-9310 www.runningrevolution.com info@runningrevolution.com

45 DEGREES 209 S Main Street Stillwater MN 55082 651-430-3609 www.45-Degrees.com GetOutside@45-degrees.com

MONTANA

FLEET FEET SPORTS 448 East Main Street 1A Bozeman MT 59715 406-587-1135 F 406-587-2532 www.FleetFeetBozeman.com staff@FleetFeetBozeman.com NEVADA

RED ROCK RUNNING COMPANY 7350 W Cheyenne Suite 101 Las Vegas NV 89129 702- 870 -4286 F 702-386-7223 www.redrockrunningcompany.com info@redrockrunningcompany.com NEW HAMPSHIRE

ENDURANCE 122 Key Rd Keene NH 03431 603-357-3232 info@gotendurance.com www.gotendurance.com NEW JERSEY

CAMPMOR 810 Route 17 N Paramus NJ 07652 201-445-5000 800-CAMPMOR (226-7667) www.campmor.com customerservice@campmor.com TYD 285 Pascack Rd Washington Township NJ 07676 201-664-2355 F 201-664-4330 www.mytyd.com tydllc@aol.com TYD 14 A Chestnut Ridge Rd Montvale NJ 07645 201-391-6008 F 201-391-6012 www.njrunningco.com montvalerunning@aol.com NEW MEXICO

TAOS MOUNTAIN OUTFITTERS 114 S Plaza Taos NM 87571 505-758-9292 www.taosmountainoutfitters.com info@taosmountainoutfitters.com NEW YORK

FINGER LAKES RUNNING COMPANY 138 West State Street Ithaca NY 14850 607-275-3572 F 607-275-3571 rube76@hotmail.com www.fingerlakesrunningcompany.com

TRI RUNNING & WALKING 191 W Main Street Victor NY 14564 585-924-7690 www.trirunningandwalking.com

ONLINE CAMPMOR www.campmor.com customerservice@campmor.com 800-CAMPMOR (226-7667)

trirunningandwalking@frontiernet.net

WESTCHESTER ROAD RUNNER 179 E Post Rd White Plains NY 10601 914-682-0637 F 914-949-4166 www.westchesterroadrunner.com westchesterrr@aol.com NORTH CAROLINA

JUS RUNNING 523 Merrimon Ave, Ste. 1 Asheville, NC 28804 828-252-7867 F 828-252-7817 www.jusrunning.com jusrun@bellsouth.net PENNSYLVANIA

BUCKS COUNTY OUTFITTERS 64 E Swamp Rd Doylestown PA 18901 215-340-0633 F 215-340-9621 www.buckscountyoutfitters.com info@buckscountyoutfitters.com ELITE RUNNERS & 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 TENNESSEE

RIVER SPORTS OUTFITTERS 2918 Sutherland Knoxville TN 37919 865 523-0066 F 865 525-6921 www.riversportsoutfitters.com info@riversportsoutfitters.com ROCK CREEK OUTFITTERS 100 Tremont St Chattanooga TN 37405 423-265-5969 www.RockCreek.com info@RockCreek.com ROCK CREEK OUTFITTERS 220 Hamilton Place Blvd 7 Hamilton Crossing Chattanooga TN 37421 423-485-8775 www.RockcCeek.com info@RockCreek.com

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

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

RUNNER’S MARKET 4443 Kingston Pike Knoxville TN 37919 865-588-1650 www.runnersmarket.com runnersmarket@nxs.net UTAH

WASATCH RUNNING CENTER 8946 S State St. Sandy UT 84070 801-566-8786 www.wasatchrunningcenter.com info@wasatchrunningcenter.com VIRGINIA

CHARLOTTESVILLE RUNNING COMPANY 110 Old Preston Ave Charlottesville VA 22902 434 - 293- 7115 F 434 - 293- 7015 www.charlottesvillerunningcompany.com info@charlottesvillerunningcom pany.com WASHINGTON

SOUND SPORTS 80 Madison St Seattle WA 98104 206-624-6717 F 206-622-3121 800-279-7551

LIST YOUR STORE! CRAIG SALEEBY 1-877-762-5423 ext. 17 retail@bigstonepub.com

LAST GASP

by BERNIE BOETTCHER

Trail Runners, or Moveable Feasts? ENCOUNTERING CARNIVORES, THE AUTHOR MAKES (NEARLY!) EVERY MISTAKE IN THE BOOK

Two hungry bears are out nibbling on blueberries when they spot a trail runner hauling down a pathway. The ﬁrst bear says to the second, “There goes a fast man. He’s at the top of the food chain, you know?” The second, hungrier bear says, “You in the mood for some fast food?” One of the greatest joys of being a trail runner is exploring wild places and seeing the wildlife that inhabits them, but, every now and then, the lines blur and no one’s really sure who’s on top. Humans may think they are, but out on the trail are creatures big and small more than willing to take a bite out of that notion. Allow me to offer some tips on what not to do should questionable situations arise, because I’ve made nearly every mistake you can. Badger sightings can be enormously

exciting, especially your ﬁrst one. But, in your eagerness to get a good look, don’t chase a wild badger down a trail and corner it in a hole it hasn’t ﬁ nished digging yet. With nowhere to hide, it’ll charge your ankles like a razor-toothed jack-in-the -box. Sure, you can jump straight up in the air, but eventually you have to land. Foot placement becomes critical. Do a split to confuse him (but don’t let the family jewels get too low). I darted backwards like a two-legged pogo stick and avoided three determined ankle lunges from the wedge-headed beast. If you happen upon a herd of wild big-

Sure, you can jump straight up in the air, but eventually you have to land.

» Illustration by JEREMY COLLINS

horn sheep, don’t decide it would be a great workout to follow them up a steep mountain. If you do, don’t be surprised if one decides to knock you down a peg. A bighorn with a full curl once charged down a ravine determined to give me a head-butt. I’d also recommend not being on the edge of a cliff when this happens. He stopped just three feet short of my chest (which was semi-protected by the bottom of my gaping jaw). And have you ever run between a bull moose and his cows during mating season? Especially when the scent of a rival bull moose is blowing through your location in the tall grass? Wyoming moose seem to take this kind of thing very seriously. In fact, my particular moose sent me diving off an eight-foot embankment into an aluminum canoe. You need good aim if you want to land in a canoe from eight feet up, but half-soaked is a better option than half-gored. And, finally, if you’re like me, it doesn’t matter how many stories you read about bears, nothing really prepares you for a chance encounter. The first time I saw a grizzly in Yellowstone National Park, I ran after it through the forest just to get a picture. This is not a good idea, and the park ranger waiting back at my car with his foot on my bumper told me so. The next time I saw a bear, I was cruising down a Colorado trail with my dog at dusk. My dog chased the bear, and though I scolded him like a park ranger, he didn’t stop until the black beast turned on him. Then my faithful pooch ran straight back to me, with the bear hot on his tail, snarling and snorting. I instinctively crouched into my best wrestling stance and yelled, “Hayyyyyyyyyyeeeeee---!” until my voice cracked like a wounded pig’s. For some inexplicable reason, this worked. The bear stopped about 30 feet away, turned and bolted. On a trail run in Alaska, I stumbled across two grizzlies making a meal of a blueberry patch. Hearing my steps, they lifted their massive heads to check the menu. I froze like a steak in the freezer ... but it’s hard to keep still when you’re looking in the eyes of an animal contemplating the thought of having you for lunch. At first I walked, but then I employed a technique not recommended by experts. I ran! I guess blueberries are better than fast food. Bernie Boettcher says he has looked like “dead meat” on a run or two. 2006 JULY | TRAILRUNNERMAG.COM 63

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