48 by Quent Williams

One Dirty Magazine

NOVEMBER 2007 • ISSUE 48

LA DOLCE VITA hut to hut in the

Italian Dolomites

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C ONTENTS

NOVEMBER 2004 | WWW.TRAILRUNNERMAG.COM ONE DIRTY MAGAZINE

NOVEMBER 2007 WWW.TRAILRUNNERMAG.COM

44 LA DOLCE VITA

DEPARTMENTS

The author and his running partners embark on an adventure to ascertain if the Dolomites’ trail and hut systems measure up to Italy’s proud legacy.

Story and photos by PatitucciPhoto

LETTERS

MAKING TRACKS Kimball and Koerner snag Western States victories; Q & A with collegiate track star Josh McDougal; Short and furious: reports on U.S. Mountain Running Championships, USATF 10K Championships and Mount Tam Trophy Race.

ADVENTURE RACING

NUTRITION Attack of the Sleep Monsters. Smart eating strategies can ward off sleep deprivation’s pace-slowing effects. By Cory Davidson

TRAIL TIPS Key Exchange. The easy way to do long point-to-point runs. By John Bernhisel

ASK THE COACH Ditch the ticks; Sunglasses at night? Don’t be shy—join a running club.

TRAIL RX Psore in the Psoas? Your hip flexors could be a limiting factor in your stride. By Katrina Hays

TRAINING East Meets West. Discover the efficiency of Chi Running. By Jonathan Poston

EDITOR’S NOTE

38 MEET ME AT MIWOK Where the mountains greet the sea, a trail race unites tradition, scenery and runners of all sorts. Is the Miwok 100K America’s most beautiful race course? By Garett Graubins • Photos by John Lee

34 TAKE YOUR MARK 36 LAST GASP

COVER » Cristian Pompanin in trail-running paradise, Dolomites, Italy (see page 44).

52 TRAIL TESTED Augment Your Shoe Anthology. This season’s new trail-shoe collection includes models for all conditions. By Elinor Fish and Michael Benge

PHOTO BY PATITUCCIPHOTO

THIS PAGE » Scott Jurek churning up Handies Peak (14,048 feet), en route to setting a new course record in Colorado’s brutal Hardrock 100 in July. PHOTO BY LUIS ESCOBAR

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RUN AMOK

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Editor’s Note by michael benge

Equalizing Factors Maintaining a proud tradition of intern involvement t Trail Runner, we regularly “employ” interns, exposing them to all aspects of small-magazine publishing, from soliciting photographs to writing feature stories to gear testing. They are usually young—still in or just out of college—and have an interest in magazine journalism and trail running. Several recent interns have been college track and cross-country stars, whom I usually avoid running with due to their fast and my slow paces. At times, however, equalizing factors come into play. As part of my last-minute cram training for an impending 50-miler, I got a wild hair to run up our local peak, Mount Sopris (12,953), one day before work. Or was it work? I would be trying out some new trail shoes ... As a courtesy, I casually invited our new intern—we’ll call him Nick Sparr—to join me. After all, we had supplied him a fresh pair of trail shoes, and they needed testing, too. Nick came from the

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Portland area, so I figured he was mountain savvy, and had probably summitted Cascades mountains like Mount Hood, or maybe even Rainier. Plus, he runs a 4:20 mile and 32-minute 10K. Anticipating snowfields up high, as it was early June, I grabbed a couple of pairs of Kahtoola running-shoe crampons. I tossed one to Nick on the drive to the trailhead. “What are these for?” he asked. We grabbed our hydration packs, Nick’s fresh off the office gear shelf. “Do you really think I’ll need all this water?” he asked. “Bring it,” I said. “Do you have a jacket?” “No, but I’ve got a couple of layers,” he said. I graciously offered to let him lead. I knew he’d be faster. And he was. He shot up the trail like a wolf-chased deer. “Nick, hold on,” I gasped, as he disappeared around a corner. “There’s shortcut here. Come on back.” We headed up the rocky, ascending single-

track at a brisk pace, arriving at Thomas Lakes, near treeline. Above, the terrain gets rougher. The summer trail skirts east and up a nasty talus ridge to a false peak leading to the summit ridge. In the late spring, though, you can link snow “veins” threading down through talus from the lake directly to the summit snowfields, creating a quicker and smoother route. “I’ve never done anything like this,” he marveled, as we climbed higher. “Is the summit as close as it looks?” “Probably not,” I replied, and kicked steps in the softening snow. Nick fell behind, but I scurried onto the summit, with a rare early morning thunderstorm threatening to unleash. No Nick … I ran down the summit ridge but couldn’t see him and become worried. Had he gotten wigged out and gone down? But there he was, hidden by the corniced ridge. I offered him a hand over the final pitch and we clambered to the summit. Back at the office the next morning, Nick shyly displayed blistered fingertips. I was puzzled. “How’d you get those?” “From trying to grip the snow,” he replied. That’s when I felt a little guilty. Three weeks later, now fully acclimatized, Nick invited me to a track workout. I should have known better. After a warmup, we took off, Nick pulled away and I choked for air. Nick crushed me by three quarters of a lap, not that it was a race or anything. Nick had a few equalizing factors himself. n

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Trail Runner Magazine

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WE JUST LOVE RUNNING. Six chances to qualify for the world’s premier 100 mile foot race – Western States Endurance Run on 6.28.08.

www.montrail.com/ultracup

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Letters hardwood forests and skirt high conglomerate ridges overlooking Lake Superior (www.keweenawadventure.com). —Jeff Crumbaugh, Clintonville, WI

The Meat of the Matter Thanks for your Nutrition article, “Politically Incorrect,” in the July 2007 issue [No. 46], citing the benefits of balanced nutrition. My best races in the past followed steak dinners, but recently I had succumbed to the standard pasta-loading dinners, never feeling any benefit. So the night before the Western States 100miler, I sharpened my teeth and downed a juicy steak. It may have been a fluke, but with my target time of 28 hours and a 40minute “bonus-mile moment” in the wee hours, I finished under 26 1/2 hours, and felt the strongest over the last 10 miles. Don’t forget the pie and ice cream! Sole, Sister I was thrilled to see “Sole Power” in the September 2007 issue [No. 47)]. After suffering a nasty rolled ankle a few years ago, I have been a strong proponent of incorporating barefoot grass drills and other exercises that strengthen the muscles of the midfoot. I get odd stares at the high-school track when I show up after my evening trail run, mud splattered up my legs. If anything, it’s so refreshing to feel that cool, springy grass underfoot after a four-mile run through rocky terrain. One word of caution: the article’s recommendation to run barefoot on a rubber track surface is nice in theory, but don’t be alarmed at the hue of the soles of your feet when you’re finished—they will be the same color as the track. —Theresa Poole, Media, PA Trails in the Heartland In the “7 Top Trail Towns” feature [September 2007, No. 47], I was pleased to see Copper Harbor, Michigan, listed. Your readers may also be interested in Copper Harbor’s Keweenaw Trail Running Festival, now in its 8th year, and a Trail Runner Trophy Series event. The festival features three races over two days, including a 10K, a 5.8K 911-foot Hill Climb and a 25K, and attracts nearly 300 runners (www.greatlakesendurance.com). In addition, the rugged highlands surrounding Copper Harbor have seen an exciting growth in sustainably built singletrack trails that wind through luxurious

—Jack Jewell, Boulder, CO

Get Inline I’m an inline skater but subscribe to Trail Runner, because I appreciate the pointers on training, injuries and nutrition. In support of Bernie Boettcher’s motto mentioned in “Road Trip,” [Last Gasp, September 2007, No. 47], I’m 73 and still haven’t grown up and don’t intend to. His beautiful lifestyle is far richer than those of Donald Trump, Hugh Hefner or the Hiltons. I would like to comment regarding the goose-poop incident in “Road Trip.” You haven’t truly experienced this stuff until you’ve hooked your front skate wheel into a pile and done a face plant. —Ann Ledesma, New Brunswick, NJ

Giving Back to Wildlife Wade Repta’s letter [“Elk Hugger,” September 2007, No. 47] regarding the article on Cameron Hanes [“In the Hunt,” May 2007, No. 45] is typical of someone who doesn’t understand hunting or what the vast majority of hunters give back to wildlife. Most hunters provide support to organizations that are crucial to restoring and maintaining wildlife and habitat, and hunting licenses are critical in supporting state game programs and game refuges, which benefit all users. Has Mr. Repta actually taken part in the production of his food? Does he know where his chicken, beef or seafood come from? Having a more intimate involvement in the food chain makes you truly appreciate it. —Andy Benkert, Ben Lomond, CA November 2007 T r a i l r u n n e r m a g . c o m

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Letters

CorreCtionS • The Nike Free Trail 5.0, reviewed in Training, September 2007, No. 47, is no longer distributed. The Nike Free family (3.0, 5.0, 7.0) is still available. • In the feature, “Fired Up at Forty Below,” September 2007, No. 47, the Dene Tribe’s languages should have been listed as Denesuline, Chipewyan and Tli-Cho. Dene comprise 10 percent of Yellowknife’s population. The diamonds awarded to Rock and Ice Ultra winners were provided by race sponsor Ekati Diamond Mine. g

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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 May be reproduced without written permission from the publisher. © Copyright 2007 by Big Stone Publishing ltd.

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Making tracks by Elinor fish » photo by Luis escobar

ALL EYES ON AUBURN Kimball claims third victory, Koerner his first, among the most talented Western States 100 field ever

Hal Koerner set a blistering early pace, leading the field for 94 miles of California’s 34th Annual Western States 100-mile Endurance Run.

amera crews are poised at every aid station, photographers and journalists dart back and forth along the course, Japanese media aboard a helicopter buzz overhead and Senator Max Baucus cheers from the sidelines. The attention on the 34th Annual Western States 100-mile race from Squaw Valley to Auburn, California, on June 23rd, made even the field’s most experienced ultrarunners jittery.

Western States’ inclusion in the 2007 Montrail Ultra Cup attracted top athletes seeking the Montrail Ultrarunner of the Year titles. Adding to the hype, an NBC crew was on hand, covering the event for an episode of Jeep World of Adventure Sports, which would air on July 28th. Two-time winner Nikki Kimball, 36, of Bozeman, Montana, developed a formidable lead in the race’s first half. “On the downhills [after ascending the Escarpment], I didn’t have to work hard to move fast and pass people,” says Kimball, known

for her agile speed on technical trails. Later, an asthma attack slowed her pace but didn’t compromise her hard-earned position as the women’s race leader. “My ultimate goal was to set a course record if everything was perfect, but it wasn’t, so I had to adjust,” she says. In the final five miles, Kimball nervously glanced over her shoulder and saw a headlamp bobbing in the darkness. Concerned it was last year’s second-place finisher Beverly Anderson-Abbs, a weary Kimball pushed to finish line in 18:12:37, the second-fastest women’s course time, which put her eighth overall. (Fourteen-time finisher Ann Trason holds the record, running 17:37:51 in 1994.) The headlamp haunting Kimball belonged to Hiroki Ishikawa, who finished ninth in the men’s race. Anderson-Abbs was second (and 13th overall), in 19:31:18, and France’s Karine Herry, 39, was third in 20:12:39. Pre-race wagers did not consider 31year-old Hal Koerner, a running-shop owner from Ashland, Oregon, a contender, favoring instead Brian Morrison, 28, of Seattle, Washington (who almost won last year until he collapsed 300 meters from the finish), defending champion, Graham Cooper, of Oakland, California, Seattle, Washington’s Greg Crowther, USATF Road National Champion in the 50K and 100K, and last year’s second-place finisher, Erik Skaden. Koerner slipped into the lead at the top of the Escarpment (six-mile mark) and perfectly executed his game plan to stay there. “I let my pace dictate my race and it worked out that I didn’t see anyone else all day, so I didn’t have to run scared,” says Koerner, who generated the fifthfastest time ever of 16:12:16. “Hal had one of the greatest performances in the race’s history,” says event spokesperson, John Trent. “He was one of the most talented runners to never win Western States, but this year he finally did.” Koerner had run Western States five times before, including a third-place finish in 2004, and a DNF at mile 90, but Koerner believes his confidence-boost-

ing win at California’s Angeles Crest 100 last September set him up for success. “I didn’t think I was comfortable with the Western States course,” says Koerner. “I had some demons there, so I wasn’t exactly looking forward to it.” Erik Skaden, 35, of Folsom, California, was second in 16:36:49. and Graham Cooper, 37, of Oakland, California was third in 17:11:41. With the third-coolest weather in the race’s history, 270 of 429 starters finished, whereas last year’s triple-digit temperatures resulted in only 210 reaching the finish at Placer High School. At a post-race ceremony, Kimball and Skaden were named female and male 2007 Montrail Ultra Cup Champions for their highest point-earning performances across four races (with Western States generating double points) and were each awarded gift certificates valued at $2500 from Fleet Feet Sports. For full results, visit www.ws100.com.

Overheard “It’s getting old. It’s time for the media to focus on the true champions of the sport.” —Scott Jurek, of Seattle, Washington, in an interview on enduranceplanet.com on July 29 about the media hype surrounding Dean Karnazes. “I drink a fair amount of beer and I think it helps with performance and recovery. The night before Western States I had four beers, and then at [the finish line] I pretty much emptied Graham Cooper’s cooler of Foster’s because he beat me.” —Andy Jones-Wilkins, 39, of Ketchum, Idaho, on his fourth-place finish at the 2007 Western States 100. “Chris ‘Night Train’ Lehman was the ‘little engine that could,’ running solo through the wilds of central New Jersey at midnight, while all the other runner ‘trains’ still slept.” —Jennifer Davis, of Princeton, New Jersey, about the Raritan Valley Road Runners’ Towpath “Train” Run along the Delaware and Raritan Canal Towpath on June 6.

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Taking The Road Less Travelled Shouldn’t Hurt Your Feet.

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Making tracks

Fast and Furious Dispaches from U.S. Mountain-Running-Team qualifiers

June 24, 2007, Mount Cranmore hill climb, north conway, new hampshire—The Mount Cranmore Hill Climb served for the first time in its 20-year history as the U.S. Mountain-

Gates posts back-to-back championship victories JUNE 30, 2007, USATF 10K TRAIL CHAMPIONSHIPS, STEAMBOAT SPRINGS, COLORADO—Just six days after his win at Mount Cranmore, Rickey Gates again proved his fitness and strength by winning the U.S. 10K Trail Championships, in Steamboat Springs, Colorado. Finding himself behind the leaders on the first of two laps, Gates took over the lead on the final descent to lock up the win, in 51:42, just one second ahead of Simon Gutierrez, 41, of Alamosa, Colorado, who outsprinted defending champion, Clint Wells, 33, of Boulder, Colorado. Payton Batliner, 23, also of Boulder, was fourth, 14 seconds behind Gates. On the women’s side, Christine Lundy also displayed superior recovery from the

arduous Mount Cranmore course, winning in 59:29 to defeat two-time Teva U.S. Mountain-Running-Team member Laura Haefeli, 39, of Del Norte, Colorado, by 37 seconds. Third was trail newcomer Emily Mortensen, 24, of Alamosa, Colorado, in 1:01:08. Both the men and women ran Steamboat’s 7.57-mile course, which mirrored the upcoming WMRT men’s race in Switzerland. Steamboat Springs had submitted a bid to host the 2009 WMRT, and the winning venue was announced at the World Mountain Running Association Congress meeting in Switzerland during September’s Trophy events. —NH

Cuellar and Mielke clinch final team slots at Mount Tam Trophy race JULY 15, 2007, MOUNT TAM TROPHY RACE, MARIN COUNTY, CALIFORNIA—Only 60 runners (permit restrictions limited the first-time event) competed for the final two automatic U.S. Teva Mountain Running Team slots at the Mount Tam Trophy Race, the third and final selection race. Local runner and team member Christine Lundy designed the technical, nearly seven-mile course that began with a steep ladder climb then followed the famed Dipsea Trail through lush forests and open fields. Albuquerque, New Mexico’s, Rachael Cuellar (formerly Dobbs), 25, who was 10th at last year’s WMRT in Bursa, Turkey, outsprinted Laura Haefeli by just six seconds for the win and team spot, with a time of 59:44. Salt Lake City, Utah, resident Abby Larson, 28, who was fifth at the Steamboat race, rounded out the top three in 1:00:38. In the men’s race, Shiloh Mielke, 27, of Weaverville, North Carolina, won with a time of 52:01, besting 40-yearold Bill Fanselow, of Golden, Colorado, by eight seconds, just ahead of third-place winner, 25-year-old John Tribbia, of Boulder, Colorado, in 52:34. The USATF’s Mountain/Ultra/Trail (MUT) Council selects the remaining at-large team members based on their previous road, trail, track and cross-country performances. For more information about the Teva U.S. Mountain Running Team, visit www.usmrt.com. —NH

Bonus Content Visit www.trailrunnermag.com for senior and junior 2007 Teva U.S. Mountain Running Team rosters and news from the World Mountain Running Trophy.

conway daily sun

Ricky Gates followed up his victory at June 24’s Mount Cranmore Hill Climb with a win at the 10K Trail Championships one week later.

Running Championships, and was the first of three selection races for the Teva U.S. Mountain Running Team that competed at the World Mountain Running Trophy (WMRT) in Saillon, Switzerland, on September 15. Cranmore’s grueling three-lap, 12.6-kilometer course was designed to mimic Switzerland’s WMRT course, which boasts a three-kilometer ascent and plunging 1.3-kilometer descent. Rickey Gates, 25, of Boulder, Colorado, won his first-ever U.S. Mountain Running Championship title, in 1:02:48, and a coveted team spot, while Paul Low, 33, of Belchertown, Massachusetts, qualified for his eighth mountain team by finishing second in 1:02:58. Former team member Josh Ferenc, 25, of South Acworth, New Hampshire, came in third with a time of 1:06:44. In the women’s two-lap race (8.6 kilometers), 43-year-old mother of four Anita Ortiz of Eagle, Colorado, won in 49:05 and qualified for her fifth mountain team, the most by any American woman. It was also her second U.S. Mountain Running Championship title (her first was in 2003). Christine Lundy, 36, of Sausalito, California, and Nicole Hunt, 37, of Deer Lodge, Montana, members of last year’s gold-medal WMRT squad, were second and third, respectively, in 50:04 and 52:49. —Nancy Hobbs

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3 Mile Trail Run Challenge

but McDougal would rather do his repeats on the gorgeous backdrop of flowing rivers and over soft dirt and grass surfaces. McDougal shrugs off the fact that he runs more volume than most other track athletes (who typically run from 70 to 90 miles per week) and can go from a 22-mile trail run one day to a 5 x 1600-meter workout—in 4:14 a piece—the next. No sweat. While most other college seniors prepping for Cross Country Nationals in November are out on the roads, McDougal quietly counts his footsteps on shaded trails. “Josh is an unbelievable runner with an unbelievable work ethic,” says David Horton, a renowned ultrarunner from Lynchburg. “He just flat out works harder than anyone else.” Trail Runner was able to catch McDougal before he disappeared onto a wooded trail in the Hill City of Lynchburg, Virginia.

Oct 21 • Bonelli Park, San Dimas, CA Held in conjunction with the Renegade Sprint Adventure Race, the 3-Mile Trail Run Challenge is hilly with a combination of paved roads, fire roads and single track trails. Experience Bonelli Park’s natural beauty and run the 3-Mile Trail Run Challenge. Beginners will love it for the scenic lake and forest views and experienced runners will enjoy the challenging trails. Awards include cool drinking glasses and will be given 3-deep in each age group. Event also features t-shirts for all participants, but fitted shirts for the first 100 women to register, so sign up now! 7:45am start. www.renegaderaceseries.com

Ridgewalk & Run 14 Mile Trail Run Oct 21 • Wellsville, NY Tough but stunning course along the spine of Western New York’s highest ridge. Optional, 5K or 10K trail/road distances. Friend or family member can do one of four spectacular trail walks. All events conclude with festivities at a horse farm outside of town. 900 entry cap. Preregistration only. www.ridgewalk.com

Rock Creek Trail Series 25K-50K Oct 27 • Ozawkie, KS 50K is two 25K loops on rocky, rooted single track in beatiful Perry Lake State Park. Shirts for all who enter, plus great finishers awards and post race raffle for cool prizes. Awesome food both on course and post race. There is also a 25K option. Sponsored by Montrail, Hammer, Suunto and The Great Plains Running Co in Topeka, KS. www.greatplainsrunning.com

San Luis Mountain Run Nov 11 • San Luis Obispo, CA Join us in San Luis Obispo, CA Sunday, November 11th at 9:00am for this beautifully rugged trail race circumnavigating the ancient volcanic Morro, Cerro San Luis. The 6.2-mile course is speckled with challenging single track, fire road and double track. With an elevation gain of 1,556 feet, this is no ordinary 10k. Event directed by Nimble Creative LLC. www.slomountainrun.com

Texas Jailbreak Adventure Race ‘07 Nov 17 • Huntsville State Park, TX Teams of 2: All Male, All Female, Coed, Coed Masters (Both over 40). Falsely accused of a crime you did not commit, you are sent to the infamous Huntsville State Penitentiary. Your sources of transportation for the escape include a bike, canoe and a map. Can you prove your innocence before the Feds catch you? www.solemracing.com

San Dimas Turkey Trot Nov. 25 • Bonelli Park, San Dimas, CA A new holiday tradition, this 10k run is held in conjunction with the Turkey Tri (sprint triathlon). Located in the foothills of the San Gabriel Mountains, Bonelli Regional Park has ample trails that surround Puddingstone Lake. The serenity and beauty of Bonelli Park makes this event a “Must Do” race for 2007. The course includes a combination of paved roads, fire roads and single track trails – participants are invited to don their best turkey, pilgrim or Indian costume and vie for cool prizes in the costume contest. Awards include cool drinking glasses and will be given 3-deep in each age group. Event also features LONG SLEEVE T-shirts and goodie bags for all participants. 7:30am start. www.renegaderaceseries.com

Can trails make you fast? Track star Josh McDougal wouldn’t train anywhere else is long, sinewy legs don’t look all that strong but Josh McDougal, a collegiate runner hailing from Liberty University in Lynchburg, Virginia, doesn’t mind— his competition is usually looking at his backside, sucking for air. As McDougal runs along the James River, flanked with large oak trees and flower-laden banks, his unique speed is obvious. While running in a group of collegiate teammates, the pace quickens to a tempo, and he bursts ahead like a lion chasing a gazelle.

McDougal is a college phenomenon, with a recent 3:57 mile and 13:20 5K to his credit. His times were quick enough to qualify him for the 2008 Olympic Trials in three events: the mile, the 5000- and the 10,000-meter races. What’s more impressive, though, is that his incredible track performances come from doing most of his 130 weekly miles on soft trails, not firm tracks or roads. Most track runners train by running interval after relentless interval on the track

How much training do you tend to do on the trails? Pretty much all my training is done on the trails, either at Black Water or Rocky Mountain Road [two popular Lynchburg trailheads]. It’s kept me healthy. I even try to run on the side of the road on my way to a trail.

Why do you run so much on trails? The roads are a killer on the legs, and traffic can be a nightmare. Plus, tracks are boring. While a rival may be doing 15 x 300-meter workouts on the track, I’ll be out on the trail running the same workout, getting less stress and having more fun.

How do you structure your trail workouts to help you in track competition? My trail workouts are usually longer than on the track and are typically done like a descending ladder. For instance, I’ll do a two-mile repeat, a mile-and-a-half, a mile and a half-mile. I usually do repeats on flat, open parts of the trail and easy stuff on the singletrack. The last thing I want is to trip over a root when I’m going my fastest.

How do you handle your big mileage and blistering speed workouts? A lot of it has to do with building a good base. Most runners don’t bother building their base in the summertime, so when it comes time for speed they burn out trying to do both. The two [speed and mile-

Jarvis jelen

Mus t do r ace s

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age] complement each other for me, since I take the time to build a strong mileage base and hold it year round.

What cross training do you do? I ride my mountain bike in the summertime and otherwise do a lot of calisthenics, such as push-ups, sit-ups and pull-ups. I don’t lift weights.

What specific workouts do you do on the Blackwater trails? The workout we [the Liberty cross country team] do most frequently is 7 x 1000 meters with a short rest between. It’s about a kilometer along a flat, straight part of the trail and we hammer that hard, rest, turn around and do it again. It’s a good workout because this part of the trail is about two-and-a-half miles from the trailhead, which makes it perfect for a warmup and cool down. My times are actually comparable to the same workout on the track [2:40 to 2:45 per 1000 meters]

How did it feel to run a 3:57 mile at the Lynchburg ASICS Invitational on March 31st? Man, it felt great. I wasn’t even planning on running the mile until the night before. My brother, Jordan McDougal, was a rabbit for me through the first 800 meters and after that I just blasted it. I felt amazing. I think it might have been from getting a lot of rest that week but my training had been pretty quick [such as a 20 x 400-meter workout at 60 to 61 seconds per repeat].

Do you aspire to run a trail ultra? I’ve thought about it but I may try some marathons first. I haven’t raced longer than 15K, so I don’t know how my body will react to longer races. A steep hill climb like Mount Washington would be fun but I know coach [Head Track Coach Brant Tolsma] wouldn’t let me do that until after graduation. —David Hunt

NOtes from colorado’s hardrock 100 “I’ve only got three hours of fat stores, so you had better get going, Krissy.” — Kyle Skaggs, who suffered a stomach virus that prevented him from eating while pacing Krissy Moehl (Seattle, Washington) during Colorado’s Hardrock 100’s final leg on July 14, 2007. Moehl went on to set a women’s course record of 29:24.

Jarvis jelen

“When Karl [Meltzer], who was dozing in a sleeping bag, heard Jared Campbell say that Krissy [Moehl] was right behind him, the ‘mummy’ arose and jumped back in the race. I think he didn’t want to get ‘chicked.’” —Photographer Ben Moon on the drama at the Hardrock 100’s Chapman aid station, 17.6 miles from the finish. Meltzer finished second, just 25 minutes ahead of Moehl. “It is what it is. I’ll deal with it.” —Scott Jurek to fellow Hardrocker, Emily Baer of Silverton, Colorado, about an injury to his ankle during a pick-up soccer game just four days before the mountainous 100-mile race.

by the numbers

age at which John DeWalt of Sarver, Pennsylvania, completed his 12th Hardrock 100-miler in Silverton, Colorado. He covered the famously difficult course, featuring 33,000 feet of elevation gain, in 47:36:23.

26:08

time in hours and minutes of Seattle, Washington’s Scott Jurek’s Hardrock 100 course record, bettering the former record by 31 minutes.

hours defending Hardrock 100champion Karl Meltzer slept at Chapman aid station and still finished in under 29 hours.

15 NOVEMBER 2007 T r a i l r u n n e r m a g . c o m

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adventure Racing photo by monica dalmasso

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PRO TIP AR Secret to Success: teamwork Adventure racing is one of the few endurance sports in which you and your teammates work side-by-side throughout the entire competition, making it an interpersonal as well as physical journey. In a team, you experience moments that bond you for life and witness some of human nature’s worst aspects. In my experience, a lack of team skills is responsible for up to 50 percent of DNFs in this sport.

A Trail Race with Benefits France’s Mountain-X Race blends trail-running strength and multisport skills The Saab-Salomon Mountain-X Race, held July 2 to 7 in the Savoie Mont Blanc region of the French Alps, is a new take on adventure racing—one with serious appeal for runners. Devised by the legendary Raid Gauloises adventure race’s creators, the inaugural Mountain-X Race involved whitewater paddling, mountaineering, rock climbing and mountain biking each morning, followed by an afternoon “Trail Running Challenge” ranging from three to 15 miles. Each day concluded with a catered dinner and comfortable night’s sleep. Thirty teams of three contested the six-day event, with single-sex teams outnumbering mixed squads. The race kicked off with a demanding five-mile run through the Alps, from Morzine to the ski town of Les Gets. During the runs, team members ran solo, and their places and times were combined to determine each team’s collective result. Spaniard Agusti Roc Amador powered through 1800 feet of elevation gain to nab the opening stage victory—not a surprising result, given Amador’s three mountain-running world-championship

titles. Just over a minute behind were Ben Bardsley and Phil Davies of Team Saab-Salomon Great Britain. The threeman British squad thus became the first team to don the yellow jerseys awarded during communal dinners each evening. The next day began with a gruelling 30-mile mountain-bike race, followed by a wet-and-wild downhill-mountainbike descent. Crashes were frequent, and occasionally spectacular, as racers contended with steady rainfall that plagued much of the event. In subsequent stages, athletes showed off technical adventure-sport skills. However, Team Saab-Salomon Great Britain’s unfaltering foot speed eventually snared the yellow jerseys for good. “This is probably the future of multisport team racing, with more emphasis on athletic abilities and skill sets, rather than destroying yourself physically over the course of a non-stop, long-distance race,” said racer Richard Ussher, of team Buff Sweden. — Mark Eller For full results, visit: www.mountainxrace.com

In the races my team has won, we were not necessarily the strongest or the fastest, but we were able to create a “human synergy”—an ephemeral quality or magic that made the team stronger than the collective ability and experience of its individual members.

Teamwork Tips: • Be the teammate you would want to race with. • Recognize that, due to AR’s emotional intensity, your teammates will always remember how you treat them, especially during their lowest moments. • The love you take is equal to the love you make (for you Beatles fans). • Try to “coach” versus criticize. Extending a hand is more beneficial than pointing a finger. • Remember the team’s priorities: 1. stay safe, 2. stay friends, and 3. go like hell!

—Robyn Benincasa is captain of Team Merrell/Wigwam Adventure. www. teammerrellwigwam.com Please send your adventure-racing question to: adventure@bigstonepub.com

Odyssey One-day adventure race # 3 Team Checkpoint/GoLite victorious while navigation stymies speedy soloist Four-person Team Checkpoint Zero/GoLite prevailed over Team Berlin Bike at the Odyssey One-Day Adventure Race #3 in Roanoke, Virginia, on July 21st. Scott Pleban (Team ATP) was the top solo racer over the 80-mile course involving long grinds on mountain bikes, flat-water paddling and trail running through the lush Roanoke Valley. The 200-competitor field started with a 3.5-mile trail run, during which Pleban immediately took the lead and stayed strong through the subsequent biking and trekking stages. He completed the 37-mile cycle over paved and dirt road an hour ahead of second-place Team Checkpoint Zero/GoLite, with two stages remaining. A compass malfunction during the 15-point orienteering section forced Pleban to return to the leg’s start, where his friend and fellow competitor, Paul Cox of Checkpoint Zero/

GoLite, offered him a new compass. Pleban promptly lost the borrowed piece in the darkness, forcing him to start the orienteering section over a second time. Meanwhile, Team Berlin Bike, comprised of Benjamin and Kerri Moore, Jeffrey Woods and Ernie Lawas, further closed the gap between their rivals. But after a 12-mile flat-water paddle, Cox’s team, Checkpoint Zero/GoLite, with teammates Peter Joles, Michele Hobson and Tim Abbott, triumphed, taking first place in a time of 16:18. Pleban finished second 30 minutes later and Team Berlin Bike rounded out the top three (17:30), good enough to keep them in the lead of the four-race Odyssey Adventure Race Series. The overall final event of the series will be held October 13 to 14, near Roanoke, Virginia. —Nick Sparr For full race results visit: www.oarevents.com

T r a i l r u n n e r m a g . c o m NOVEMBER 2007 16

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Nutrition

by cory davidson » illustrated by jeremy collins

Starbucks to the Rescue

Attack of the sleep monsters Eating strategies can ward off sleep deprivation’s pace-slowing effects n an ideal world, we would have time to accomplish a full day’s work, trail run and still dedicate eight hours to sleep every night. When we don’t get enough sleep, it slows thought processes and negatively affects mood, which amplifies feelings of muscular fatigue and pain. In all-night races, runners can experience brief moments of “sleep running” (literally asleep on their feet), hallucinations or forget to eat or drink at aid stations. Whether you arise at the crack of dawn for a long trail run, suffer chronic insomnia or compete in multi-day races, certain drinks and foods can compensate for sleep deprivation, keeping you focused and energized.

Caffeine addicts looking for studies that validate their habit may just be in luck. In two separate studies conducted at the Walter Reed Army Institute of Research, soldiers were able to run longer and faster when consuming caffeine compared to a placebo. In one study, caffeine-high soldiers actually ran faster after a night of no sleep compared to running after a good night’s rest and having no caffeine. Caffeine is believed to exert its beneficial effects by blocking adenosine receptors, causing the release of noradrenaline and dopamine, which stimulate the brain and muscles. Caffeine also reduces pain sensations during exercise, supports muscle contraction and makes fat stores available as an energy source. Caffeine pills, caffeinated sports drinks and energy gels are convenient choices before and during your workouts. Dr. Michael Cogan writes in Optimum Sports Nutrition that coffee drinkers should avoid cheap varieties made from Coffea robusta beans, which are acidic and hard to digest, and instead, choose coffee blends made from Arabica beans, such as Guatamalan Antingua, 100-percent Columbian or Kenyan AA. However, use caffeine sparingly to prevent desensitization to its stimulating effects (see sidebar for dosages). “Reserved for your hard training and competition days, caffeine is ergogenic gold,” says Cogan. Protein Power

Branched-chain amino acids (BCAAs), found in protein-rich foods, enhance muscle and brain energy. However, a different type of amino acid, tryptophan, is converted to serotonin in the brain. This chemical reaction is what gives tryptophan its reputation as the substance in turkey responsible for the sudden urge to take a snooze after Thanksgiving dinner. Tryptophan is also found in milk, egg whites, beef and tuna. Tryptophan and BCAAs are often in the same food sources, so not just any protein-packed trail snack will provide

a good energy boost. Concentrated BCAA sources such as supplements and whey protein (which has a higher ratio of BCAAs to tryptophan) cancel out tryptophan’s drowsy effects on the brain and boosts muscular and brain energy. BCAAs don’t stay in your bloodstream for long periods, so take BCAA supplements or whey protein immediately before or during your run or race. Carbo Load

Just like your muscles, the brain prefers carbohydrates as its primary fuel. Low carbohydrate stores can amplify fatigue’s effects, zapping your performance. After a bad night’s sleep, a carbohydrate-rich breakfast before your morning run will help counterract the sluggishness and lethargy caused by low blood glucose. For workouts of an hour or more, the American College of Sports Medicine suggests replacing lost fluid and consuming carbohydrates (approximately 30 to 60 grams per hour) to maintain blood glucose levels (this is easily accomplished with sports drinks). Dr. Bob Otto, an exercise physiology professor at Adelphi University, informally surveyed ultrarunners who, during allnight races, ate and drank their favorite snacks such as Coca Cola, gummy bears, even peanut-butter-and-jelly sandwiches, to keep them alert. These non-typical exercise foods not only provided the fatigued runners with fast-digesting carbohydrates and caffeine, but also had a positive psychological effect as they looked forward to scarfing down food they found palatable at the next aid station. For runs of four hours or more, peanut butter, as a concentrated source of calories and healthy fats, is a great fuel source. However, avoid complex-carbohydrate foods containing high amounts of fiber such as oatmeal, whole grain breads and pasta, which can render digestion slow and uncomfortable. P.S.: Grab some PS

Phosphatidylserine (PS), a naturally occurring fat found in cell membranes, boosts memory, supports thought process and combats stress. Researchers from the United Kingdom published a study, Effects of Phosphatidylserine on Exercise Capacity during Cycling in Active Males, in which subjects taking PS were

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NUTRITION

FIGHTING OFF FATIGUE

Why Does Karl Meltzer Rely on First Endurance?

NUTRITIONAL STRATEGIES FOR SLEEPY RUNNERS Pre-Run » 2 to 3 hours before: High carbohydrate meal with complex carbohydrates such as whole wheat pasta, sweet potatoes or oatmeal.

Karl Metzler

2006 USATF Runner of the Year 1st Place, 2006 Hardrock 100 1st Place, 2006 Bear 100 1st Place, 2006 Hurt 100

“I couldn’t have done it without First Endurance”

30 to 60 minutes before: 100 to 200 mg of caffeine from tea, coffee, sports drink or supplement. A cup of coffee generally provides 80 to 100 mg of caffeine, while tea has about 60 mg. Read sports-drink labels carefully, as caffeine content varies widely. Immediately Before Run » 400 to 800 mg of PS or 3 to 6 grams of BCAAs, generally provided in pill or capsule form as supplements. During Run » 30 to 60 grams of simple carbohydrates per hour. Sports drinks, gels, jelly beans and white bread.

patent pending

100 mg of caffeine every one or two hours. (Everyone’s tolerance to caffeine is different; you should not exceed 500 to 600 mg of total caffeine before and during exercise.) » For runs of four hours or more, consume protein and fats. Examples: protein-fortified sports drinks, peanut butter, sports bars, nuts and even beef jerky.

Because Nothing Else Even Comes Close. Ultra-endurance runner Karl Meltzer won an unprecedented five ultramarathons in only six months. He also broke three course records along the way. How does he do it without burying himself? For one thing, he relies on First Endurance to help him go harder and recover faster day after day. See for yourself how the award-winning, critically acclaimed First Endurance system can help take your running to a new level.

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Trail Runner .5 #2.indd 1

able to exercise 25 percent longer during high-intensity aerobic exercise compared to when they received a placebo. Although researchers are unsure of how PS actually works, they believe it may help maintain muscle electrolyte balance. Imbalances in electrolytes such as sodium, potassium and calcium can lead to muscle fatigue by interfering with muscular contraction. Since PS is only found in small amounts in foods such as soybeans, rice, fish and green leafy vegetables, the best

2/15/07 10:34:44 AM

way to enjoy its benefits is to take supplements containing up to 800 mg daily. NOTHING LIKE THE REAL THING

Another way to enhance your energy levels is to simply get a good night’s sleep. Melatonin, a naturally occurring hormone produced by the brain’s pineal gland, works with the body’s natural circadian rhythm to regulate sleep. Supplemental melatonin (0.3 mg to 5 mg) decreases the time it takes to enter deep sleep and helps you sleep longer.

» Test these suggestions prior to race day and stay hydrated with water and electrolyte-containing beverages.

Valerian herb enhances the effects of GABA, a naturally produced brain neurotransmitter. Increased GABA production can result in feelings of well-being and relaxation. Before bedtime take 2 grams of whole valerian herb or concentrated extract equivalents. Magnesium-rich foods or supplements (200 to 400 mg) may help calm restless or overworked legs. Magnesium is found in nuts, peanut butter, dark green vegetables and certain whole grains such as wheat. While dietary supplements can help round out a well-balanced nutritional plan, consult a doctor familiar with your medical history before adding them to your routine. Cory Davidson discovered trail running as high-school cross-country athlete. He holds a Master’s degree in Exercise Physiology with a focus on sports nutrition and performance.

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Trail Tips by john bernhiseL » photo by DUANE RALEIGH

Tips for a smooth exchange 1. Study the map together and agree on a precise meeting place. 2. Have a backup plan in case the two parties don’t intersect by a pre-set time. The best course of action may be to head back to your own vehicle. 3. Carry a waist or backpack with extra food, first-aid and emergency supplies. 4. Check the weather forecast before heading into the mountains. 5. Locate water sources on the map and plan to carry enough water between refill sources. 6. Carry two-way radios and agree in advance what channel to use. 7. Tell others your plan and intended route.

KEY EXCHANGE

The easy way to do long point-to-point runs

or years I backpacked and ran trails throughout northern Wyoming’s Cloud Peak Wilderness Area, named after the stunning 13,167-foot mountain of the same name. Later, I wanted to extend my forays across the region’s spectacular Big Horn Mountains, and the limiting factor

wasn’t fitness or desire—I just didn’t feel like lugging the camping equipment and food required for such long point-to-point runs. So I concocted a new tactic—the load-lightening solution would be to pair up with a friend for a “key exchange” so we could do an entire trail in one day. My 18-year-old daughter, Alyson, and I planned a 20-mile run through the heart of the wilderness area from Lower Paintrock Lake to West Ten Sleep Lake. I convinced my friend, Alan, from Las Vegas, Nevada, and another friend to run the same trail on the same day, but in the opposite direction. Since the two trailheads are nearly 100 miles apart by road, shuttling a car from one trailhead to the other would have burned up precious daylight hours we needed to be on the trail. The plan was to rendezvous at the halfway point and exchange car keys. So on a summer morning, our two parties drove our cars to opposite ends of the trail, arriving at 8 a.m. At Lower Paintrock Lake trailhead, my daughter and I hit the trail, each carrying a small waist pack containing food

and a few emergency supplies (toilet paper, small flashlight, map, emergency blanket, whistle, rain shell, dry socks and water filter) weighing less than four pounds. Starting out with great enthusiasm, we cruised up the trail and made several river crossings over the No Wood and Ten Sleep rivers. As we ran through a meadow of wildflowers, a grazing cow moose eyed us suspiciously and took a protective stance in front of her young calf until we were at a safe distance away. Carrying only one 16-ounce bottle each, we stopped often to refill from the numerous mountain streams we crossed, careful to filter the water to remove nasty parasites. At noon, we reached the trail’s midpoint

at tranquil Lake Solitude, situated at around 9000 feet, an ideal camping spot for backpackers. Arriving early, we removed our wet shoes and socks and savored a lunch of ham sandwiches, trail mix and a chocolate bar. When our friends arrived 25 minutes later, we exchanged car keys, planning to swap cars once we were back at my house in Cowley, Wyoming. Parting ways, we continued in our original direction into new country, happy not to have to backtrack. We made an arduous three-mile climb over a nearly 10,000-foot pass before sliding downhill past Misty Moon Lake. There, we soaked up amazing views of Cloud Peak, visible now that the morning mist had burned off. Reaching Alan’s car just before 5 p.m., we were thrilled to find inside a cooler full of ice-cold Gatorade. Suddenly embarrassed, I realized that all I had left in my car were week-old pizza crusts. The glorious day on the trails, a social lunch break in the backcountry and the key exchange’s easy logistics inspired us to begin planning a similar 28-mile run in Yellowstone National Park. Next time, however, I’ll leave a more appetizing post-run snack in the car for my keyexchange partners. John Bernhisel is an avid trail runner from Cowley, Wyoming, where he teaches high school chemistry and biology.

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Cloud Peak

This map of Cloud Peak Wilderness Area was created with National Geographic’s TOPO!® Software

rom Lake Solitude, we made an arduous three-mile climb over a nearly 10,000foot pass before sliding downhill past Misty Moon Lake. There, we soaked up amazing views of Cloud Peak...”

F “

Cloud Peak Wilderness Area • Wyoming

ASK THE COACH by therese iknoian » illustration by jeremy collins

first were confused why a runner would wear shades in the dark. No, we had to explain, not on streets—on trails, where branches, twigs, rocks and roots can poke and scratch. Once they had the big ah-ha, they unanimously nixed any color whatsoever. Said Richard Bensinger, an ophthalmologist in Seattle, Washington, “Colored lenses may impair your ability to see hazards … unless you want to be cool in a nightclub.” Recommendations: Choose yellow or amber in low-light situations, such as on foggy days or in shade. Stick to clear lenses for your night runs.

Newbie Advice I am a new trail runner, and have a goal to run a six-mile trail. I’d also like to find a buddy to train with, as I sometimes get bored. I feel a insecure about joining a running club. Any advice? —C.M. Bailey, Eagle River, Alaska

Ticked off I got Lyme disease last summer and, while on my antibiotics, was bitten again! What is the best measure to prevent tick bites? —John Blaxland, Bethlehem, Pennsylvania

Ticks are a given threat on many beautiful trails, but that’s no reason to stay away. Bug repellents containing at least a 30-percent solution of DEET can get you back out there with more confidence, says Buck Tilton, author of Falcon Guide’s Wilderness First Responder. Even if the bottle doesn’t specify it repels ticks, it will. While 100-percent DEET solutions are available, more does not necessarily repel better. Tests show stronger solutions merely last longer. For runs up to three or four hours, the lower percentage should work fine; if you plan to be out longer or sweat a lot, be prepared to re-apply. Is DEET, which is absorbed through the skin, dangerous? “Using DEET is safe, according to available data,” says Tilton. You can use DEET lotions or sprays on exposed skin, and also spray clothing, such as socks, although the chemical can damage synthetic fibers. For highly

infested areas, you might try a permethrin spray or laundry soak, available in hunting or outdoor stores, on your clothes (not skin!) before a run. Also, practice the other keys to prevention: Check for ticks after runs and a good scrub. Inspect those warm and cozy spots ticks like to hide, such as hairlines, behind ears and other personal areas. Remember, ticks can be tiny—about the size of a pinhead—and can hide easily. Wear light-colored clothing so you can see the buggers better and pick them off quickly. It takes 24 to 48 hours for ticks to transmit Lyme disease, says Tilton, but only about five or six hours to transmit Rocky Mountain Spotted Fever. So don’t panic and don’t dawdle.

NighTtime Sunglasses? A buddy and I recently had a discussion on what type of sunglass lens colors are best for night running—yellow, clear or amber. Can you help? —Bobby Hernandez, Littleton, Colorado

We checked in with several doctors and experts with the American Academy of Ophthalmology (www.aao.org), who at

First, kudos to you for getting out there and setting goals. Regarding boredom, maybe you’re spending too much time on the same trail. Seek out other trails, train on them for a week or two, then go back to that six-mile trail to assess your progress. You can even infuse a few road runs or flat runs here and there for more speed and as a change of pace. About running clubs: Most organizations have beginner groups, a coach who can help initiate and mentor new runners or workouts structured to accommodate several levels. So don’t wait. Make that call or drop that email today, and explain what you’re looking for. You’ll find most trail runners helpful and eager to convert others to our beloved trails. n

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TRAIL RX by Katrina Hays » illustration by Steve graepel

Stretch Your Psoas Back to Health Spider Man Stretch » Lunge forward onto your right leg, bringing your right arm to the inside of your right leg and pressing the lower hips toward the floor until you feel a stretch in the left hip flexor. Hold 10 seconds with your back leg straight. Then, drop your back knee to the ground, bend your left knee and grab your foot with opposite hand. Bring your left foot toward buttocks as you lower your hips to the ground. Hold for at least 10 seconds. Repeat on your opposite leg. Alternately, simply lunge forward on one leg, gently resting the rear knee on the floor (use a folded towel for a pad, if necessary.) Lift the torso straight up and press the hips forward for a count of 10. Release for five seconds, then press the hips forward again, deepening the stretch. Switch legs and repeat.

psore in the Psoas Your hip flexors could be a limiting factor in your stride rail runners—who spend more time running up steep inclines and over rough singletrack more than their road-running friends—can be more prone to psoas, or hip flexor, dysfunction. “Good function in the hip flexor is hugely important for trail runners,” says Amy Goddard, PT and Certified Strength and Conditioning Specialist (CSCS), owner and director of Goddard Orthopedic and Sports Therapy in Coppell, Texas. “When running on uneven ground, your balance is perturbed in all planes of rotation, which stresses the hip flexors.” Weak psoas muscles may lead to compensation injuries in the knees, hips and lower back, making running uphill difficult and reducing your ability to dodge trail hazards.

The psoas (SO-az) muscle originates in the front of your lumbar spine, dives down behind the kidneys, comes through the pelvis, meets up with the illiacus (which flexes and laterally rotates the thigh) and hooks onto a little bony protuberance on your femur called the lesser trochanter. The psoas major and psoas minor are commonly referred to collectively as hip flexors.

The psoas’ primary action is to lift the thigh toward the body when the body is fixed, or pull the body toward the leg when the leg is fixed. Passing across the body’s center of gravity, located at the top of the sacrum, the psoas is critical to regulating stability and balance. “The psoas itself isn’t really firing until the hip is flexed above 90 degrees,” says Darcy Norman, PT, CSCS, Certified Athletic Trainer and Director of Sports Performance at the Tahoe Center for Health and Sports in Truckee, California. Until that point, the quadriceps is doing most of the work. Trail running over technical terrain requires a light, springy stride, which engages the psoas. Test the strength of your psoas by standing straight and lifting one knee up until your thigh is higher than parallel with the floor. Without leaning backward, you should be able to hold the position for a few seconds without feeling tremendous strain or weakness in the psoas. If you cannot maintain this raised-leg position, your psoas is weak. Check your psoas’ flexibility while lying on your back with your legs extended straight. Bend one knee and pull it up towards your chest. The opposite extended leg should stay flat on the ground. If your thigh is pulled up off the floor at all,

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Lost? Found!          

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O C T O B E R 27, 2007

Early Registration by: October 6, 2007

Race Day Registration: 6:30 - 7:30am

Cost: $35

Start Time 8:00am

Early GPRC Members: $30

Registration Available at

Late Registration: $40

eters of 50 rolling Kilyom le track. ng si beautiful, rockh can it be? How toug

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you have a tight psoas. Flexibility will probably differ on each side.

ally indicated by a lack of power in the stride.” A weak stride looks (and feels) short and choppy.

WE tEst thE shoEs. You tEst YoursElf.

Psoas Injuries

An injured psoas is typically indicated by difficulty in lifting the leg or the inability to push off strongly when running or walking. But having tight psoas muscles can be much more insidious. Well before an actual injury appears, reduced hip function may cause a host of biomechanical problems in other parts of the body. “Hip flexor tightness is the first thing I look for when treating hamstring strain, Achilles tedinosis [tendon degeneration], hip bursitis and even low back pain,” says Goddard. “Tight hip flexors combined with no internal rotation in the hips causes you to lose leg power. Restoring that power is a matter of unlocking tight hip flexors and having good rotation in the hip joint.” A weak or tight psoas leads to reduced function of opposing muscle groups, such as the gluteal muscles, or buttocks, which extend and outwardly rotate the hip and extend the trunk. “Tightness in the hip flexors inhibits function in the glutes,” says Norman. “This throws stress onto the front of your body and overstresses the psoas. This is gener-

Get On the Ball: Psoas Strengthening Knee roll » Assume a push-up position with your feet balanced on a stability ball. (For beginners, place your shins on the ball; as you progress, move the ball down to the tops of your feet.) Slowly pull your knees to your chest, smoothly rolling the ball along the floor. Repeat 10 to 15 times. Advanced: Do this drill single-legged. Pike » Assume a push-up position with your feet balanced on a stability ball. (Beginners should start with the ball just above the knees. As you progress, move the ball down the leg to your feet.) Keeping your head aligned with your shoulders, draw your butt up toward the ceiling in a pike position, keeping your legs straight. Lower slowly. Repeat 10 to 15 times.

Keep Them Long and Strong

The solution is to habitually lengthen and strengthen the psoas muscles. But both Goddard and Norman caution runners: Don’t do strengthening exercises on an already tight psoas; always work on lengthening them first. Norman says it’s critical to stretch after running, when muscles are warm and loose, not before. “Endurance athletes often tell me they don’t stretch because they tried stretching before a run and hurt themselves. Use stretching as a recovery tool after exercising.” (See sidebar). To improve the psoas’ range of motion, Norman advocates Pilates and yoga. “Both disciplines teach you to use your body weight and range of motion to improve strength and balance,” he says. Pilates focuses on strengthening exercises that originate from the core (abdominal) muscles. A strong torso provides a strong base from which the limbs can move freely and more powerfully. Yoga integrates balance postures that require increased flexibility and lengthening of all major muscle groups. Trail runners can easily incorporate psoas-strengthening exercises into their weekly routine. Simply grab a therapy ball during your time in the weight room, or twice a week when a commercial is playing on T.V., and perform a set of 10 knee rolls and pikes twice a week (see sidebar). Lastly, good form and posture when running is crucial for maintaining healthy psoas muscles. When you’re running on a long incline, stay mindful of your form. Shorten your stride relative to the hill’s incline, but maintain a relaxed, upright torso. Stand tall (avoid hunching over your knees) to ensure a powerful, long extension of your rear leg and enjoy the resultant springy stride.

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Katrina Hays wrote about her hometown of Bend, Oregon, and ASTYM treatment in previous issues. She has tight hip flexors.

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Training by jonathan poston Âť illustration by jeremy collins

LOWER BACK PAIN What is it?

Pain in the lumbar section of the spine (generally L4 and L5).

What causes it? The psoas is a hip ďŹ&#x201A;exor in the abdominal region. When the psoas is tight and the pelvis is tilted forward, L4 and L5 become compressed and cause lower back pain.

How do I treat it? Use the TP Total Body Package to promote proper biomechanics from the ground up and eliminate the pelvic tilt from the equation. Use the TP Massage Ball to release the psoas, relieving the compression on the lower back.

eastmeetswest Discovering the world of Chi Running

I Visit www.tptherapy.com for more information and to order Trigger Point Performance Therapy products.

p.030-33 Training 48.indd 30

n just a few years, Chi Running has become an international phenomenon, with 100 certified coaches worldwide, over 100,000 copies of Chi Running sold and a slew of major media like The Washington Post, National Public Radio and Web MD reporting on this running philosophy that combines the moving principles of Tai Chi with running. Chi Running founder, Danny Dreyer, 57, travels the world, instructing runners of all abilities on how to run with focus and efficiency, and most importantly without injury.

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The 2005 winner of the renowned Western States 100-miler in California, Annette Bednosky recently employed Chi Running to overcome a nagging partial hamstring avulsion injury. “My natural style is to run with a sway back, not leaning forward. As I work on the Chi Running posture I am forced to use my glutes and hip stabilizers more and ankles and hamstrings less, which has helped heal my injury,” says Bednosky. “Chi Running is not mindless. One of the reasons I run is to lose myself in the freedom of the trail, but for now it is work.” Dreyer didn’t just stumble on the technique. Beginning with his first ultra, the JFK 50-miler in Maryland, in 1991, he began to analyze his own running form. Along the way he embraced the martial art Tai Chi and incorporated its principles into his running. Dreyer, who has completed over 40 ultras, including the Leadville 100 (1996, 8th place), and usually places in the top three in his age group, recently moved to Asheville, North Carolina, from San Francisco. There, in the Blue Ridge Mountains, Dreyer took time away from his trail running to share his philosophy with Trail Runner.

Trail Runner: Do runners need to understand Tai Chi to learn Chi Running? Danny Dreyer: No. I borrowed some of the key movement principles that make Tai Chi a great martial art and incorporated them into a way of running: correct body alignment, relaxation and the use of one’s core strength, or generating power from your pelvis, not your legs. TR: What is “Chi energy” and how does it relate to your philosophy? DD: Chi is a person’s life force, an energy that flows through your body. In Chi Running you correctly align your spine, which allows this energy to flow in an unobstructed way. In Tai Chi, using your muscles is considered the weakest form of the martial art. Through practice you learn to direct Chi without using your muscles. In California I saw a group of traveling Shaolin monks do amazing things with Chi energy. In one demonstration, several monks held a razor sharp spear in upright position, while another monk climbed a step ladder and positioned his

Chi running abcs Lean Into It. With any efficient running form you need to use gravity as much as possible for your forward propulsion. Keep your posture very aligned but lean slightly forward at the ankles, not at the waist. Lean far enough forward to create a “fall” but not so far that you have to hold yourself with your leg muscles. Knees Down. If you pick up your knees, you overuse your quads, calves and hip flexors. Instead keep your knees down and pick up your heels, which can reduce your leg-muscle usage by more than 50 percent. Uphill Secrets. Never run uphill on your toes, as it severely overworks your shins and calves. Keep a consistent cadence, and shorten your stride on inclines. If a hill is really steep, use the lateral stride: turn slightly sideways and step up much like a sidestepping skier, which allows you to use the lateral muscles (abductors) instead of your quads. Might as Well Not Jump. Avoid jumping over anything. When running over obstacles like logs or rocks, keep your center of gravity moving horizontal to the ground by just picking up your feet, not your knees, and dropping them back down on the other side. Mix It Up. One of the most important tenets is to mix up your muscle groups, and spread out the workload. For example, when your legs start tiring during a long race use your arms more. When you are running uphill, keep your arms closer to your body and swing them upward not horizontally. Get Down. On gradual downhills, lean downhill to keep your center of gravity ahead of your feet. This minimizes braking, which wears out your quads. Make sure you are not dorsiflexing (flexing the foot toward the shin bone), which contracts the tibialis anterior (the muscle running along the shin bone, opposite the calf muscle). As the heel hits it pulls against that muscle, potentially causing shin splints.

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For more information, see: www.chirunning.com.

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Training

stomach over the spear’s point. Once balanced over the spear tip, he was given a push and began spinning on the point; his abdomen was charged with Chi energy and unharmed.

TR: In the title of your book you state that Chi Running will result in injuryfree running. How so? DD: One of the basic principles of Tai Chi is that you should always work to neutralize a force coming at you. This means not meeting a force with an opposing force, and letting it pass through you by offering no resistance. For example, if you are running down a trail at a 10-minute-per-mile pace, that’s a 6-mile-an-hour trail coming at you. The last thing you want to do is stick your foot out in front of you to meet that force. Instead, if you keep your center of gravity ahead of your foot strike, your foot will move to the rear as it hits the ground, moving in the same direction as the ground beneath you and reducing the impact to your legs. The feet should move like wheels, hitting the ground with a mid-foot strike,

Trail Talk »

propelling the body into very efficient linear movement.

TR: What are the main principles of Chi Running? DD: Alignment and relaxation. Efficient running means having as many body parts as possible moving in the same direction. Your arms should not be swinging across your midline, your feet and legs should be aimed forward, not splayed out, your upper spine should be upright and not slumped and your pelvis should be in neutral position, not tilted down in front. You should be able to draw a straight line between your shoulders, hip bones and ankles. This form engages your core muscles and takes significant workload off your legs. Relaxation is key to keeping your joints loose and your body moving freely and efficiently. It also allows oxygenated blood to be more easily absorbed by your muscles. Jonathan Poston lives in Asheville, North Carolina and publishes Asheville Outdoor Adventure News (aoanewsletter.com).

what runners have to say about chi running

Pros

Cons

» Bart Smith, 62, competitive marathoner, civil engineer for the Las Vegas Water District: One of the five primary focuses of Chi Running requires keeping my head, hips, and feet in alignment, which is absolutely necessary when I run on trails or other uneven surfaces.

» Annette Bednosky, 40, elite ultra trail runner (with a win at Western States 100 in 2005) and professional high-school counselor in Jefferson, North Carolina: It is harder to lose myself in the run when I am monitoring cadence and form so often.

Thomas Minton PT, 37, recreational trail runner, co-founder of Mission Hospital’s Running Clinic in Asheville, North Carolina: Chi Running has pulled in many concepts— for example, forward lean—that have been around for a long time and presents them in an easy-to-understand way.

» Leslie Kingsbury, 51, new runner since 2005, quality management technician at Western Highlands Network (Mental Health Management), North Carolina: I practice Tai Chi and like to run, so Chi Running is a natural fit. Tai Chi has taught me breathing and posture techniques that I can apply while running. When I meditate as part of Tai Chi, it better prepares me for a run. With Chi Running, my pace is steady, and I have learned how to take on the hills.

» Daphne Weimer, 29, avid runner, staff service professional and employee grouprunning-program (Biltmore Ground Pounders) coordinator at the Biltmore Estate in Asheville, North Carolina: While I feel the forward lean, arm swing and other Chi Running methods save energy, it does not mean my running is effortless. » Rick Taylor, 59, long-time runner since 1972 logging over 7400 runs, and principle engineer with TRC in Fletcher, North Carolina: The consequence of using a mid-foot strike is that there is more calf and Achilles involvement, which happens to be my most prevalent running problem.

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REDEFINING

TA K E Y O U R M A R K by NICK SPARR » photo by TOM MARRIAGE

HUMANLY WINTER MADNESS Test your fitness at these wintertime romps POSSIBLE hump-like ground embedded with large rocks and roots. As the finish banner looms near, they must dip into energy stores one last time to ascend an American-flag-lined staircase leading to the finish line. Local unicyclists serve a dual purpose: to sweep the course after the final runner has passed and entertain the spectators as they navigate the tricky trail on one wheel. Crull draws on a variety of community groups to help out, including the North Texas Harley Owners Group (to which Crull belongs), who, decked out in full motorcycle leather outfits, hands out drinks and food to passing runners. And local runner and brewmaster, Kevin Wessels, whips up a special batch of Rockledge Rumble beer for at the postrace party. A lack of snow makes the running easier at the often-snowy Danville, Illinois, Siberian Express Trail Run.

ROCKLEDGE RUMBLE

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™

Location » Lake Grapevine, Grapevine, Texas Date » November 10, 2007 Race Type » Trail run Distance » 50K, 30K, 15K Terrain » Doubletrack Information » www.nttr.org/html/rockledge_rumble.htm Why you should go » Tread near the tracks of 96-million-year-old dinosaur footprints preserved near Texas’ Lake Grapevine. The nine-mile course grinds up a series of short, steep hills spread along the northern shore, featuring sand, compact dirt and mud. Runners cross paths frequently on an out-and-back course muttering an uplifting “gooshob” (good job in 50K speak) each time they pass. Prior to the Veterans Day event’s start, runners take a solemn moment to acknowledge local war veterans. Then race director Tom Crull leads the crowd in a comical pledge of allegiance to … himself. The ceremony ends in a ﬁt of laughter to loosen up the 50K competitors for their race start, followed a half-hour later by the 15K and 30K. Runners stampede over rolling camel-

RUN AT THE ROCK Location » Cedarock Park, Burlington, North Carolina Date » December 1, 2007 Race Type » Trail run Distance » 14M, 7M Terrain » Single and double track Information » www.runattherock.com Why you should go » A Revolutionary War cannon’s blast echoes through Cedarock Park’s forests, shattering the silence and marking the start of Run at the Rock. Hundreds of shivering bodies lurch into action at the cannon’s report, dashing across a quarter-mile asphalt stretch and disappearing into the dense forest surrounding Cedarock’s perimeter. A crystal clear waterfall’s crashing roar breaks the steady beat of feet trampling the winding dirt trail halfway through the seven-mile loop before runners turn to conquer a rocky 200-foot ascent. Slipping and sliding through deep mud, racers catch a whiff of fragrant pine before charging out of the forest and powering on an adrenaline-fuelled uphill surge to the ﬁnish line. Director of the 700-participant strong race, Howard Stewart, continuously seeks feedback from racers, even offering prizes (free entry into next year’s event) to the top-ﬁve most helpful responses. Last

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TAKE YOUR MARK

year’s second aid station received the most “needs improvement” comments. Aggravated bees emerged from their hive beneath the ground near an aid-station table and attacked competitors who responded with an unanticipated midrace sprint. “Who would have expected a bee problem in the middle of winter?” says Stewart.

SIBERIAN EXPRESS TRAIL RUN Location » Kickapoo State Recreation Area, Danville, Illinois Date » January 5, 2008 Race Type » Trail run Distance » 7.45M Terrain » Singletrack and wide path Information » www.kennekuk.com/ events.htm Why you should go » This post-New Years’ event is the perfect primer for your season’s race goals. Hardy runners endure Midwest winter weather to complete the seven-and-a-half mile race, which carves through a thickly wooded area that protects racers from bonechilling winds whipping across the flatlands. Even a blizzard, such as the one in 1999 that created 10-foot snow drifts on the course, didn’t stop 63 determined competitors from eagerly toeing the start line. “Runners loved it,” says race organizer, Deb Reddy, quickly adding, “though the front runner did most of the work, forging a path through the snow for everyone else”. The first four miles of rolling hills prove challenging but the most burly section comes later. Racers flail and grab onto shrubbery to pull themselves through slick mud coating a grueling deer-path ascent, which is followed by a downhill to the base of a steep, deteriorating wood staircase offering a Stairmaster-like workout as the final obstacle. Bring a change of clothes for the postrace festivities at Spanky’s Banquet Hall and Sarge’s Tap. A buffet table provides food and spirits to replenish depleted glycogen stores in time for the dance party. A DJ spins rock n’ roll tunes, luring wobbly legged competitors onto the dance floor. And the final song of the night is always race organizer Kennekuk Road Runners’ theme song, Simply the Best by Tina Turner. “Many runners register for the race just to go to the party,” says Reddy. <

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Last gasp by BERNIE BOETTCHER » illustration by JEREMY COLLINS

BAD TRIP TO BOSTON Would a Nor’easter put a damper on my marathon? t was dark. It was stormy. It was night. Lightning cracked like a starter’s pistol. My legs jumped to run, but got tangled in the bed sheets. It was only 3 a.m., and the 111th running of the Boston Marathon wasn’t due to start for another seven hours.

I could hear the buckets of a Nor’easter rain thrashing the window outside. When a gust blew, the hotel’s folding glass casement burst open and the curtains started flapping like Superman’s cape. I rolled out of bed to look out from the secondfloor window. In the flickering floodlight of the smokers’ deck downstairs, I could see rain mixed with hail blowing in horizontally. The lake behind the hotel was lapping 20

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feet beyond its bank and showed rolling whitecaps the size of windsurfing pelicans. Other animals were lining up two by two for Ark tickets. Living in a place with sunshine 300 days out of the year, I was horrified at the thought of running a marathon in those conditions—again—and for the rest of the night I sat up thinking about it. I was remembering the 2004 Breckenridge Crest Mountain Marathon and how the local forecast of “clearing skies and 45 to 50 degrees by noon” became blizzard conditions, 25 degrees and 45- to 50-mph winds. It happened by noon, though. Many people started the race in shorts and were hypothermic by mile eight. Most runners turned back, but some of us kept racing. I gave up the lead when I couldn’t feel my fingers or toes, and my left eye wouldn’t rotate anymore. Then I couldn’t find the trail. The wind ripped my emergency poncho in half, so I ducked in behind Dave Mackey for protection and followed the dark shadow of his frosted back through calf-high blowing snow 1000 feet above treeline. I thought if I stopped running, I might die. Similar extreme conditions occurred

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in several Colorado races I’ve run: the Mount Evans Ascent, the Teva Mountain Games 10K, the Imogene Pass Run and the Rim Rock Run. The World Mountain Running Trophy Race in Alaska was a little sketchy, and the year I did Mount Washington in New Hampshire, the rain and hail blew sideways on some of the switchbacks. I distinctly remember hail balls hitting my eardrum. I hate that. So when the Boston Weather Channel predicted temps in the high 30s, heavy rain and gusts up to 50 mph during the marathon, I began preparing for every worst-case scenario. I laid out all the gear in my suitcase, and meticulously arranged compatible garments into neat piles on the bed. Two types of socks and shoes and shorts and leggings, ear warmers, hand warmers, tank tops, T shirts, turtlenecks; long- and short-sleeve zippercollar Capilene tops, arm warmers, leg warmers, fleece, wool and nylon hats; windproof-waterproof and water-resistant jackets and vests, thin gloves, thick gloves and convertible thick and thin gloves. A waterproof poncho, and both clear and dark glasses.

All these got separated into stacks for “before,” “during” and “after” the race, then stuffed into plastic bags with an umbrella on top. I didn’t sleep that night, but by 6 a.m. I was ready for anything. Unfortunately, the bags were so heavy, I couldn’t carry them all, so I decided to wear most everything to the start. As I waited in line for the bus at the Boston Commons, people stared at me like I was a 250-pound deranged homeless person, then averted their eyes. I didn’t care because I was dry, at least until we took the hour-long bus ride to the start. By the time we got there, I was soaked from the inside out from sweating. As it turned out, I worried an awful lot for nothing. Weather was barely a factor in the race. Running asks that we pay attention, but sometimes it seems like the more I learn, the less I know. If you ever see me at another Nor’easter, though, I have some extra rain gear you can borrow. Bernie finished, soaked from the inside out, at the Boston Marathon in 2:48:37.

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Story by garett graubins Photos by John lee

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Where the Mountains greet the sea, tradition, scenery and runners of all sorts. a trail race unites

ia Bodington holds a checklist in her hand and a ball-point pen between her lips. It’s midday on a Wednesday in May 2007, and four of us scramble around an Oakland, California, public-storage unit like an Indy pit crew. “We need 200 GUs and two boxes of Oreos,” says Bodington. “Have we found the duct tape?” Food supplies sit on the warm pavement between cars— Goldfish crackers, bread loaves, peanut butter and PopTarts. Inside, we rummage through plastic bins, sponsor banners and signs from other Bay Area Ultra Runners (BAUR) events: Ohlone 50K, Skyline 50K, Quad Dipsea. A short distance away, just beyond a four-lane industrial road, a BART train screeches, its wheels straining against the curved steel tracks 20 feet above a disheveled man pushing a shopping cart full of aluminum cans. It’s the most unlikely of places to prep for the country’s most scenic trail race. Yet, here we are, three days and just 20 miles as the crow flies from the start of the 2007 Miwok (pronounced “Mee-wok”) 100K. Then again, it shouldn’t come as a shock that this unforgettable journey begins in a concrete jungle. The Miwok 100K is filled with surprises.

Anticipation Our shoes sink in the sand as rolling Pacific waves lick the shore. Here we stand clustered in the dark on Rodeo Beach, the Miwok 100K starting line. It’s 5:39 a.m. and the bright lights of a cruise ship shimmer off shore. As Bodington, the race director, thanks us for coming and announces the names of past Miwok runners and trail-running friends who have passed away, there are nods, hugs and fond remembrances amongst the runners, many old friends who’ve done this race together before. There’s much uncertainty surrounding the next 62 miles and a lot that can happen—bonks, blisters, dehydration, injury, personal breakthroughs—but one sure-fire guarantee has drawn this carpe-diem crowd here: more scenic sights than any digital-camera memory card can hold. Bodington counts down and shouts, “Go!” Miwok runners scramble toward the far end of Rodeo Beach, where everybody must funnel suddenly into singletrack. Anticipating the bottle-

Beach Party: Runners gathered at the sandy starting line on Rodeo Beach for the predawn start of the 2007 Miwok 100K.

neck, many break into an all-out sprint across the cold sand. It’s a modified scene from Chariots of Fire, with trail-running shoes, water bottles and logoed tops replacing the pure running whites from the 1981 Oscar-winning movie. On the other end of a lagoon and barely a mile into the race, runners emerge from the singletrack as the eastern sky glows pink. Next comes a few miles of pavement. If you must run pavement, this is the way to do it. Ordinarily, this road crawls with

“After that first Miwok, it was like,‘ YEAH,

I'm coming back every year.’”

rubberneck tourists juggling coffee cups, donuts and cameras. At this early hour, trail runners own it. Near the top of the 900-foot climb, even stopwatch-driven runners slow down to absorb the view. The sky has brightened to a fiery orange, silhouetting Mount Diablo, 3849 feet high and 30 miles east. Ray by ray, sunlight clears her bulk and leaps to the next largest obstacle, dabbing the top of the San Francisco skyline, with its trademark Transamerica Pyramid, then across the city’s wrinkles, finally resting on the gigantic towers of the stoic Golden Gate Bridge, its vermillion paint ablaze. As the finisher of the most Miwok 100Ks, Rob Byrne of Oakland has savored the view 11 times, and never tires of it. 39 November 2007 T r a i l r u n n e r m a g . c o m

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But the most memorable remains 1996, during the first running of the race. “It was probably my most magical moment in ultrarunning,” he says. “The dawn was breaking, and the Golden Gate was filled with police lights end-to-end because the Olympic torch was going across the bridge. My race, the sunrise and the Olympic Games all converged. After that first Miwok, it was like, ‘Yeah, I’m coming back every year.’”

Tennessee Waltz As the sun creeps higher, runners traverse a coastal ridge 1000 feet above Rodeo Valley on one side and the affluent-yet-eclectic hamlet of Sausalito on the other. A descent into Tennessee Valley (Mile 12) leads to a fully stocked aid station. Gentle, bald-topped mountains encircle runners as they ditch their long sleeves, refill water bottles and head down a gravel path toward the beginning of a climb up the Coastal Trail.

Humble Beginnings The Miwok story begins with Kellie Sheehan, the Bay Area trail runner who launched the race. After three years, John Medinger, a long-time ultra honcho from Healdsburg, California, who has served as president of the Western States 100 and directed every running of the Quad Dipsea, took over and served as RD for five years before handing the reins to Bodington. “I took Kellie’s great course concept and tried to build on it,” he says. Medinger’s tenure saw the continued evolution of the race, from addressing course-marking issues (“the markers have always been vandalized, for some reason,” says Medinger) to growing the post-race party. All three RDs have been doing something right. Sixty-nine runners toed the Rodeo Beach line in the sand in 1996. 1998 saw 124. And since 2001, Miwok has had at least 220 runners. This year’s race field filled up in a week. The concept for the Miwok course was to provide a grand tour along Marin County’s coastal ridge. Marin County, located north of San Francisco and across the Golden Gate Bridge, consists of countless mountainous folds that rise thousands of feet straight up from the

“You can’t

bad day running this course. It’s ALL of the reasons you do have a

trail running wrapped into one.”

Pacific Ocean. It’s as if Neptune raised his eyebrows and Marin is his wrinkled forehead. The area’s dramatic landscape is accentuated by its rare and varied microclimates and diverse ecosystems, from cool coastal zones to arid leeward slopes to fog-snagging forests where ferns drip like unruly faucets. The race’s name stands in homage to the area’s original inhabitants, the Miwok Indians, peaceful, spiritual people

who called the area home for thousands of years. Sheehan originally gave the race a cheeky moniker: “What Miwok? 100K.” When Medinger became director, he changed it. “I thought it was way too cutesy for something as hard as a 100K.” In 2004, Bodington, who currently lives in Denver, Colorado, and spent many years in the Bay Area, took over the race. Miwok was her first-ever ultramarathon. “It was a life-changing experience,” she

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Left: Exiting the Pirates Cove section, Nikki Kimball (center), Kami Semick (left) and Sean Meissner (right) head toward the third aid station at Muir Beach. Above: John Price cleans a battle wound at the Bolinas Ridge aid station. Right: Elizabeth Carrion pounds down a poison-oak-lined trail near the Highway 1 aid station.

every year since 2000], you know you’re doing something right.”

Arrrrgh, Matey!

says, recalling that race. “Persevering through pain and fatigue at Miwok was very powerful, and translated into more strength and patience in my daily life.” Says Medinger, “It’s surprising how it grew from a local race to a destination event.” In 2007, 16 states and four countries were represented in the Miwok field. Not to mention, elites gun for it every year. Medinger adds, “When Scott Jurek starts coming to your race [as he has

After Miwok runners climb 500 feet out of emerald green Tennessee Valley, there’s a spring in their step in anticipation of what comes next, quite possibly the course’s signature section: Pirate’s Cove. They angle their way around technical, contouring singletrack until a narrow inlet looms to their left and waves crash below against jagged rocks. The chambered cove is so narrow, in fact, that it may only be seen from a few angles— in other words, it is the ideal place for Captain Jack Sparrow to hide from the marauding undead of Davy Jones. Once runners climb out of Pirate’s Cove, they see 2571-foot Mount Tamalpais towering on the horizon, and directly below rests the quiet hamlet of Muir Beach, with its light gold sands and rocky crags. “I’ve run almost 150 ultras and Miwok is the most special,” says Byrne, reflecting on the race’s views. “You can’t have a bad day running this course. It’s all of the reasons you do trail running wrapped into one.”

Worlds Collide Much of the Miwok course consists of soft fire roads that let speedsters spin their legs. Consequently, annual finishing times at Miwok are quick. Each year, 10 percent of the field cracks the magical 10-hour mark—a pace that translates to faster than 9:40 per mile. In 2007, Lon

Freeman of Kensington, California, set a new course record of 8:09:52—a treadscorching 7:52 pace. Thanks to the friendly terrain, Miwok is a perfect arena for road runners to test their off-asphalt mettle against trail monsters. In 2007, Greg Crowther from Seattle, Washington, accepted the challenge. The year’s 100K national champion at the paved, 10-loop Mad City 100K in Madison, Wisconsin, Crowther, 34, says, “I feel more at home on the roads. Somebody like me who is not a good technical runner can get in there and not be too handicapped by the terrain. There are enough hills that it’s not just a time trial.”

Muir Images Approaching Muir Beach Aid Station (Mile 16), the white noise of rolling waves greets runners shortly before their feet come to rest on velvety sand. John Muir once said, “Everybody needs beauty as well as bread, places to play in and pray in, where nature may heal and give strength to body and soul.” Fittingly, Miwok passes by both his namesake beach and the famed Muir Woods. A short turn past the historic, Tudorstyle Pelican Inn leads runners to Redwood Creek, a rolling bridle path and gateway to another world of vegetation. The soft thumping of runners’ legs on the moist earth perfectly complements a chorus of oceanic breezes whispering through bush lupines, yarrow, thimbleberry, coyote brush and, of course, poison oak. 41 November 2007 T r a i l r u n n e r m a g . c o m

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The preponderance of poison oak on the Miwok course often expresses itself one or two weeks after runners go home, when tingling rashes explode into itchy welts. Months later, runners joke and compare stories about their “Miwok souvenirs” and naturally sign up to do it all over again the next year.

Confluence with Trail Legend Past the gauntlet of poison oak outside of Muir Beach, Miwok runners gird their loins and brace for the race’s biggest ascent, 1400 feet over 2.5 miles. Many wisely shift into a power hike as the grade shifts to 20 percent in places. The vegetation also shifts yet again. Lush valley forest transforms to coastal scrub, with little cover from the late-

morning sun. After a half mile, runners join the legendary Dipsea Trail—and the incline steepens again as it ventures through an occasional redwood grove. In 2007 Miwok runners got an especially close look at one of nature’s biggest works: a fallen redwood rested across the trail, providing a five-foot-tall hurdle. It was as if Godzilla had risen from San Francisco Bay, trudged up into Marin and decided to take a nap, leaving his gigantic tail casually flopped across the forest. “I felt like I was running through a David Lynch movie about ultrarunning,” says Crowther, alluding to the director known for surreal, dreamlike scenes. “It also reminded me that we were in California.”

“Probably the coolest thing was that people at the finish line could see my flash light and they were

shouting out to me.”

Near the top of the climb—a seismic swerve known as Cardiac Hill—runners look directly down on the Pacific Ocean. A paraglider dreams of drop-offs like this, but Miwok runners curl farther uphill, through groves of eucalyptus, before arriving at Pantoll Ranger Station (Mile 22).

Waves of Grain The California Coastal Trail skirts 1200 miles of the Pacific Coast, from San Diego to the Oregon border, and it is formidable to imagine a more striking stretch than the miles extending north from Pantoll Ranger Station. Singletrack dirt crosses over watery trickles from the high shoulders of Mount Tamalpais, and the air hovers thick with cool ocean moisture. After one mile, the forest bursts open to a meadow and an offshore view. A marathon distance away, masses of rock periscope above the water, reflecting sunlight like quartz tombstones—the famed Farallon Islands, a meeting place for seals and a buffet for Great White Sharks. Around this point, Miwok runners’ legs begin to feel shark-bitten, as lactic acid piles up and bodies shift from carb- to fat-burning mode. Yet the panoramas have a numbing effect, with hip-high prairie grass dancing to the rhythm of ocean breezes. This is the moving image for several miles. The only interruption is the rusted skeleton of an antique truck, a reminder of the severely sloped hillside and the dangers of falling off the beaten path. Runners eventually enter a postcard redwood forest, where 300-foot-tall

Left: Greg Crowther running up Hawk Hill, with the Golden Gate Bridge and the San Francisco skyline in the background. Below: John Trent enjoys Miwok's signature Pirates Cove section.

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Left: Rod Bien recovers at the finish line after taking fourth place. Center: A Moveable Feast—the fully stocked Bolinas Ridge aid station. Above: Jon Olsen finishing in third place.

behemoths create a canopy that maintains a moist, cool environment. Soggy triple-wide trail undulates over large puddles for several miles, before a sharp left and drastic downhill—one thousand vertical feet to Randall (Mile 35), another stocked aid station and the Miwok turnaround point. From here, it’s only a 27-mile jog back to Rodeo Beach.

Heading Home Normally, an out-and-back layout might bring dread. Not at Miwok. For starters, the scenery is just as breathtaking the second time. Secondly, the “back” section is slightly modified, and includes a dramatic final climb up the steep, loose Wolf Ridge. Still, this is not peaches and cream. It is a 100K. Says Medinger, “Many people underestimate the miles.” Byrne agrees. “The distance is deceiving. A lot of people, especially 50 milers, are surprised by how much more those 12 extra miles take, but it’s not killer like a 100 miler.” Regardless, when runners crest the last uphill (Mile 60) and catch a panoramic view of the Rodeo Beach finish line far below, there is an unforgettable sense of achievement. Nobody feels short-changed. Some runners get more than their money’s worth at Miwok, seizing every possible second the race rules allow. Miwok grants racers 16.5 hours to complete the distance, which means that some cover the last several miles by headlamp. Jim Hopkins of Newcastle, California, was one nocturnal runner.

In fact, he was the final finisher in 2007. “When you come over that last ridge and see the lights way down at Rodeo Beach you feel like you’re flying toward a landing strip.” As Hopkins struggled with battered quads, he received encouragement from down below. “Probably the coolest thing was that people at the finish line could see my flashlight and they were shouting out to me.”

Well-Earned Gluttony From the winners to the final finisher, a plate of grilled food waits at the end of the Miwok rainbow. Since the race’s first years, the finish line fiesta has been as big a part of Miwok as the course itself. “It started with Kellie,” says Medinger, “She brought lasagna and some guy made beer in his bathtub and slapped a label on it.” “That’s always been part of the tradition—to put on a special thing at the finish line,” says Byrne. “A big part of part of Miwok is to socialize. At the finish, we talk, watch the surfers, and sometimes take a dunk at the beach.” This year, the smell of grilled beef patties (and veggie burgers … this is California) fills the air in between claps for the next runner bombing down the final descent. Former Trail Runner Senior Editor Garett Graubins ran the 2007 Miwok 100K. He lost two toenails, but offset the loss by eating two finish-line veggie burgers.

100K by the Bay » Run the Miwok The Race » Anticipate 10,000 feet of total elevation gain in hilly, moderately mountainous Marin County, California. Despite the memorable views of San Francisco and the Golden Gate Bridge, Mount Tamalpais, Tomales Bay and the Point Reyes National Seashore, don’t be fooled—100K is a tough distance to run, no matter how beautiful it is. Overall, the out-and-back Miwok course is friendly for first-timers, consisting of mostly fire roads and singletrack and only three miles of pavement. Next running » May 3, 2008 Beta » www.run100s.com/miwok Special note » The race field has filled faster every year since 2001 (it took three days in 2007), so there’s no time to be wishy-washy. 2008 sign-ups will take place online beginning Sunday, January 6th at 8 a.m. Pacific time.

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The author and his running partners set out to discover whether the Dolomitesâ&#x20AC;&#x2122; trail and hut systems measure up to Italyâ&#x20AC;&#x2122;s proud legacy. Story and photos by PatitucciPhoto

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have never had a problem being Italian. Overly dramatizing trivial events and swinging my hands when I speak (loudly) come quite naturally. And, like most Italians, I love to broadcast, advertise and generally promote my Italian heritage. We are a proud people. A visit to Italy reveals why Italians do it right. Consider: Armani, Ferrari, Michelangelo, Rome, prosciutto, espresso, pizza and pasta—La Dolce Vita! In the summer of 2006, my wife, Janine, our friend Amy Rasic and I traveled to the Dolomites of Northern Italy to find out if the trails, mountains and huts would prove as fantastic as all other things Italian. The Dolomites feature massive towers and peaks of light-orange and graycolored dolomitic limestone. It is an idyllic landscape with tiny villages dotting narrow valley floors, and sheep and dairy cows wandering the green, grassy hillsides that suddenly terminate at the bases of the stone walls.

EATING RIGHT We chose a section of the Alta Via One Trail, the premier high route through the Dolomites’ most dramatic peaks and landscapes, linking villages, roads and huts. Beginning near the northern town of Dobbiaco, the trail winds its way south, staying high in the mountains and connecting a series of huts until it reaches Belluno 150 kilometers later. Thanks to the well-worn path and relatively mild terrain, it is one of the easier long trails in the Dolomites and makes a great running tour.

Lacking time to do the entire Alta Via One, we began near the middle and worked our way north. Our entry point was Agordo, a town near the base of the Civetta, an El-Capitan-sized wall of dolomite. Three thousand feet of steep trail straight up from the car put us on a high plateau and linked to the Alta Via One Trail. A newcomer to European trails, Amy, a certified Rolfer from Bishop, California, was in awe at the sheer relief

and at how the trail led us among gothiclike formations. Five miles into the Alta Via, we arrived at a Malga, or family owned mountain-dairy hut. Spread throughout the Dolomites, these farmers offer fresh milk and cheese, dried meats and sometimes coffee to hikers. “Now I see why you didn’t seem concerned about carrying food in our packs,” said Amy, as the crowded hut came into view.

Thanks the wellto

wornpath

andrelatively mildterrain, it is one of the

long in

easier

trails the Dolomites and makesa

great running

tour.

Top and bottom, right: Janine Patitucci and Amy Rasic running the Alta Via 1 Trail on day one, nearing the Civetta. Center: Enjoying coffee and torts at the Cinque Terre Ristorante.

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Rasic and Patitucci pick up the pace below the Civetta in a rush to make the dinner bell. 47 NOVEMBER 2007 T R A I L R U N N E R M A G . C O M

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Another day, another trail: Rasic races the storm to Corvara, descending from the Sella Group. Energy bars? Not here. The author and Rasic enjoy a gourmet spread at the Rifugio Pian di Cengia, near the Tre Cime di Lavaredo.

like kids at Disneyland, We hooting hollering as we descended a bench with two tiny azure lakes. were

and

Top tier: Rasic ponders the consequences of rolling off her bunk in the night.

Arriving at the Malga midday, we squeezed into seats at an outdoor table next to an Italian couple and their poodle, and snatched a menu. We ordered a local cheese platter, a porcini mushroom pasta and a bottle of red wine. “This will be the first running trip I’ll gain weight on,” Amy joked. “It takes more than a 13-mile mountain run to burn a cream-sauce-and-cheese assortment. ” After lunch we hit the trail, meandering through green grass beneath the 3500foot, eerily vertical wall of the Civetta. In the distance loomed the 11,000-foot

Marmolada, the range’s tallest peak with the Dolomites’ largest glacier gracing its north side. Soon, early evening was upon us and we were still about four miles from the Coldai Hut, which presented a problem unique to the European hut system—dinner was set for 7 p.m. Miss it and you go hungry. We quickly calculated how much time we would need to take photographs in the golden light and still make dinner. It was going to be tight, and I was anxious. When I lived in Italy in 1997, my Italian friends would often implore, “Tranquillo, tranquillo, Patitucci.” Italians prefer a slower pace, and now those words echoed, but there was simply no way I could miss dinner. “Dan, we came here to work and enjoy the mountains, not to be inside a hut for sunset,” said Janine. “Yes, but maybe we can work quickly and keep moving,” I said, employing waving hand gestures for emphasis. Luckily, reasoning and Euro travel savvy won out. This being Italy, one thing was certain: dinner would be late.

So we moved on, photographing occasionally, carving through switchbacks, winding alongside a small creek, leaping from foot-worn rock to foot-worn rock. We were like kids at Disneyland, hooting and hollering as we descended to a bench with two tiny azure lakes. From the lakes we climbed a small pass to a saddle where a small group had gathered to watch the sun dropping behind the mountains. We knew we were nearly home; Italians don’t stray far from dinner. Upon arrival, we discovered that supper was indeed late, found our seat and were handed menus. We were accustomed to the French and Swiss huts with their fixed menus and love-it-orleave-it policy. Pizza or pasta? Salad or soup? I began considering pizza and pasta. During our four-course meal, we enjoyed watching a birthday celebration in the adjoining room. Twenty drunk Italians on a Via Ferrata (see sidebar) tour sang and danced on tables as shots of grappa, a deadly alcohol made from the second pressing of wine grapes, were passed around.

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“A little different than life in a tent with dehydrated chili and iodine-flavored water, eh, Rasic?” I commented. “Sorry, did you say something?” she said, looking up from her menu. “I was trying to figure out what to have for dessert.” After escaping the dining room we found we were the last to make bed selections. As a result, we were guaranteed the top story on three-tiered bunk beds. I climbed up the teetering bunk and crawled into bed trying not to think about the 10-foot drop to the floor. With fears of having to climb down through two tiers of snoring hikers if nature called, I faded off to sleep.

PUMPING IRON » TRANSLATED » A Via Ferrata is an “iron way”. They are in fact, very unique climbing routes on the massive walls of the Dolomites. Thanks to an abundance of ladders, cables and posts, a minimally geared-up hiker can climb thousands of vertical feet, relatively safely and often without ropes. Originally installed in WW I for soldiers to patrol the high cliffs along the Austrian-Italian border, these systems for moving about in the mountains have remained and are maintained for hikers wanting a bit more excitement. A visit to the Dolomites is not complete without sampling what is considered the best Via Ferrata in all of Europe (see below). Necessary gear includes a harness, helmet, gloves and a special Via Ferrata “kit.” The kit allows the climber to slide two slings with carabiners along the cables providing protection in the event of a fall.

SMELL THE COFFEE The next morning we were greeted with coffee, fresh bread and butter. Early morning sun warmed the hut’s deck where everyone gathered to study their day’s objectives. For us it was a descent to a valley, followed by a 2000-foot climb up to the Alta Via and then about 12 miles of trail to the next hut, the Rifugio Nuvolào. Studying the map revealed a worrisome situation—there was a section of trail that was at least seven miles long without a hut, restaurant or bar. I cheered up, though, as I discovered that we could take a nearby chair lift to the valley below, saving our knees a pounding. Ah, Italy! After our chairlift ride and half-hour cappuccino stop (tranquillo, tranquillo!) at a roadside café, we were ready to run. A 45-minute climb placed us on another high plateau and the Alta Via Trail. Once again, we were rolling up and over glacial moraines, climbing gentle trails through forests of larch trees and descending winding singletrack in open meadows. The next several hours justified every penny we paid for our airline tickets. Always gaining elevation, we were soon on a ridge with a steep eastern edge that dropped away to the distant town of Cortina d’Ampezzo. Soon the trail descended from the ridge and wandered through a massive open plain of boulders. Giant towers loomed. The landscape was surreal, and the darkening clouds added a sinister feeling. We ran up a short pass to a saddle. Now, all that was left was a descent to a

RECOMMENDED ROUTE » Ferrata Giovanni Lipella: Tofana di Rozes on the Passo Falzarego outside Cortina. » The classic to which all others are compared. Famous for its WW I history, it was built by soldiers, and begins by tunneling upward, traversing narrow ledges along sheer walls, ascending ladders and iron rungs drilled into the cliff sides and finally, a long ramp to the summit. This route is rigged with safety gear—bring a headlamp for the tunnels.

DIFFICULTY » Medium. Sentiero Ivano Dibona: Cristallino D’ampezzo Outside Cortina. » A great first Ferrata, as it is mostly downhill and with less exposed terrain. Includes a 27-meter suspension bridge as well as a hut for cappuccinos. Janine Patitucci on the Via Ferrata Giovanni Lipella, high above Cortina d’Ampezzo.

DIFFICULTY » Easy.

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Let’s see ... if we drop down here, we can grab a cappucino, then it’s only a 3000foot climb back to the Alta Via 1. Let’s go!

road and quick climb to our next hut. However, a boisterous group of Italian hikers came charging up the trail, all speaking at the same time, their arms waving. Laughter and the rings of cell phones filled the air. Slowing our pace to weave through the crowd and saying, “Buon giorno,” we continued to the hut.

Arrivederci The last day involved a short, six-mile run to a well-traveled road outside of Cortina, home of the 1956 Winter Olympics. This section of trail wandered through an area called the Cinque Torre, or Five Towers, which is famous for its World War I history. Still in place are the very trenches, bunkers, artillery platforms and tunnels used by the battling Italian and Austrian armies. Our run turned into more of an interpretive walk, as we stopped frequently to study these artifacts. After three blissful days, we arrived at the final stop where our car waited— parked at a strategically planned restaurant. Here, we enjoyed one last round of coffees and torts before loosening our laces and piling into the tiny rental car. While pulling out from the parking area we saw Alta Via One heading off into the distance, sad that we wouldn’t be running it and experiencing the laughs and fine food at a hut this evening. For running, eating, the landscape and chance meetings with amazing characters, Italy truly plays the ideal host. In a country where nothing is in much of a hurry, I was already feeling the need to rush back for more of La Dolce Vita.

Dan and Janine Patitucci are professional mountain-sport photographers, who call Bishop, California, and Luzern, Switzerland, home. Ironically, Dan finished this article while en route to the Italian Dolomites, one year later.

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TR AILHEAD : CORTINA D’AMPE Z ZO, ITALY

GETTING THERE » Fly to Milan or Venice then take a bus to Cortina (no train service available) in the heart of the Dolomites or travel by train to Mestre and take a direct bus. Cortina sits in the heart of the Dolomites and buses service the entire region. Consider a rental car for independence and accessing many trails. For more information, see www.dolomiti.org

ACCOMMODATION » Hotels will be your biggest expense in the Dolomites. In Cortina they are abundant but fill up in the month of August. Alternate towns include Corvara, San Cassiano and Alleghe.

Huts » Hut reservations are required. Contact numbers may be obtained from any tourism office in the larger towns. Or search Alta Via One at Wikipedia; http://en.wikipedia.org

Food » Ristorante Ariston in Cortina is the best, period, and the Pizza Fantastica is reason enough to go to Cortina. When in Italy, eat.

More info » www.planetmountain.com has an abundance of information on the Dolomites, as well as maps and hiking/ running/ Via Ferrata itineraries. ht t p: //e n.w ik i p e d ia.o rg of fe r s numerous links and information for Dolomite trails and history.

RECOMMENDED RUNS NEAR CORTINA

Tre Cime di Lavaredo » Arguably the icon of the Dolomites. Start at Hotel Cime di Lavaredo on the road from Cortina to Dobbiaco. Run into the Tre Cime, have lunch at the Locatelli Hut, then get creative connecting trails back to the trailhead. Fourteen to 20 kilometers. P asso Falzarego » Take a local bus to the pass. Be sure to explore the WW I exhibit, where the Italian army tunneled under an Austrian artillery installation and blew it up. From the Lagazuoi Hut, head into the Val Travenanzes north and around the Le Tofane massif to the Col Druscie Trams back to Cortina. Make sure you can make the last tram before committing. Approximately 18 kilometers.

51 NOVEMBER 2007 T R A I L R U N N E R M A G . C O M

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trail tested

by elinor fish and michael benge » photos by duane raleigh

Augment your Shoe Anthology This season’s new trail-shoe collection includes models for all conditions

Bonus Content For more shoe reviews, visit www.trailrunnermag.com

very off-road adventure is different, depending on the trail’s difficulty, distance, your chosen pace, the season and prevailing weather conditions. Today’s wide selection of specialized trail footwear means your closet should contain various styles suited to the day’s excursion. This review contains 12 models that fall into three categories: lightweight trainers/racers, cushioned/stability and waterproof shoes. Lightweight trainers are ideal for quick-paced trail workouts or races when you demand a nimble shoe. For longer trail runs where cushioning and protection from rocks are priorities, or you are an over-pronator requiring support, a cushioned/stability training shoe is your best choice. As winter approaches, muddy or soggy trail conditions or rainy and snowy weather warrant a waterproof-breathable shoe that will keep your feet warm and dry. We selected five top models featuring either Gore-Tex XCR or eVent fabric. Waterproofbreathable shoes are heavier and warmer than regular trainers but, when worn in the cool, wet conditions they were designed for, keep out the wet and grime that can lead to blisters and spoil a good run.

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Lightweight Trainers/racers

« Salomon Speedcross 2 weight: 10.0 oz • price: $110 www.salomonrunning.com

The Speedcross 2 adds a new dimension to Salomon’s innovative shoes—featherweight. These 10-ouncers have a glove-like fit yet still feel plush and cushioned. The outsole cleats dug in well on mud and grass and held fast on rocky, slick surfaces too. A bit flexy for rough trail ultras, but are nimble and quick for smoother, kinder trail races. And the understated black color, albeit hot in the sun, will never go out of style. The Speedcross 2 comes in men’s sizes only and fits narrow to medium feet. Tester-monial: “The Speedcross 2s look like a cross between soccer cleats and mountain-bike shoes, but were impressive on all trail types.” —Devin Gardiner, Carbondale, CO

New Balance 800 » weight: 9.8 oz • price: $80 www.newbalance.com These bootie-style, super-light speedsters fit close and comfortable, holding their own in all trail conditions. The heel is amply cushioned and the shoe has a flexible, supple feel. The nimble 800’s cleat-like treads also garnered high praise for holding in a variety of conditions, from wet to rocky. While maybe not a daily go-to shoe for most runners, the affordable price tag makes these sleek lightweights a viable option for any trail runner’s shoe quiver. Those with high-volume feet may find the fit too snug. Tester-monial: “The 800s are slim where most trail shoes are bulky, and light where most are heavy. The flexibility in conjunction with support is perfect for rocky trails that require you to be light on your feet.” —Nick Sparr, Beaverton, OR

CusHioned/Stability Trainers

« Brooks Adrenaline ASR 4 weight: 11.8 oz • price: $95 www.brooksrunning.com

At sub-12 ounces the ASR 4 looks more like a road trainer, offering a less aggressive tread pattern than many trail shoes. Testers loved the light feel, ample cushioning and roomy fit. The shoe nimbly rose to any trail challenge, from smooth gravel roads to mountain gnarlies. The attractive uppers proved breathable and slightly water resistant. The Adrenaline ASR 4 best fits runners with medium to wide feet and low to medium arches, and are suitable for anything from a hometown 5K to the Leadville 100. Tester-monial: “Trail shoes can feel cloddy and cumbersome, but this one felt more like a road shoe. It performed well on steep, loose uphills and is the best trail shoe I’ve ever run in.” —Rob Russell, Carbondale, CO

Asics 2120 TRAIL » weight: 11.0 oz • price: $95 www.asics.com Asics has adapted its most popular road shoe to the trails. The 2120 Trail has a luggier outsole for off-road traction and a slightly stiffer sole than its road sister. Featuring a water-resistant upper, this hybrid is light and well cushioned, ideal for those who enjoy the fit and comfort of a road shoe (thanks to a soft upper and thick tongue) but demand off-road performance. However, testers noticed a lack of toe protection and lateral stability on technical, rocky trails. Tester-monial: “The 2120 Trail is comfortable and gears itself well toward first-time trail runners who don’t need a lot of bells and whistles.” —Justin Nyberg, Santa Fe, NM 53 November 2007 T r a i l r u n n e r m a g . c o m

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trail tested

« Merrell Cruise Control weight: 13.2 oz • price: $95 www.merrell.com

Don’t let the Cruise Control’s beefy appearance deceive you—this shoe is agile on all trail types. The semi-straight last provides a stable platform underfoot, while the large-volume upper and toe box accommodate runners with low arches or broad feet. The stiff midfoot supports heavier runners or those who overpronate or replace the sock liner with orthotics. The cushy EVA midsole is reinforced with Merrell’s firm Trailspring technology and the cinch lacing system keeps Kevlar laces evenly snug. Tester-monial: “Pacing a friend for last 20 miles of [Colorado’s] Hardrock 100, I found these shoes very comfortable as I crossed streams and mud bogs and made the near-vertical ascent of Grant Swamp Pass.” —Bob Bachani, Tuscon, AZ

Mizuno Wave Ascend 2 » weight: 11.5 oz • price: $85 www.mizunousa.com The Wave Ascend 2 is a lightweight yet full-featured trail shoe, with a low-profile fit, particularly in the toe box, which made it feel locked on and nimble. The shoe offered good support and cushioning, and a gusseted tongue keeps debris out and the fit solid. Testers felt the shoe was quick and runable, even road worthy, but lacks enough forefoot protection and stiffness for super-rocky terrain. The Wave Ascend 2s fit medium feet, although it is a bit cramped for high-volume dogs. Tester-monial: “I loved the sole’s flexibility which allowed my foot to work with the trail. It is a perfect crossover shoe for the road runner who wants to also hit the trails.” —Andrea Smythe, Raleigh, NC

« Inov-8 Roclite 320

weight: 11.6 oz • price: $95 www.inov-8.com

On the heavier end of Inov-8’s shoe spectrum, the still-light Roclite 320 is the company’s answer to requests for a long-distance model. The 320s have tough toe protection, padded tongue and heel pocket, a wrap-around midfoot support web and good cushioning. In wet conditions, the super airy mesh upper provides exceptional drainage and mountain-bike-tire-like treads dig in. The 320s have a roomier toe box than other Inov-8 models but run at least a half-size small. As with all Inov-8s, your heel is positioned low to the ground. Tester-monial: “Inov-8 has really hit the sweet spot for ultrarunners with a light shoe that has enough cushioning and support for high mileage.” —Todd Pearson, Worchester, MA

waterproof

Keen Wasatch Crest WP » weight: 13.5 oz • price: $120 www.keenfootwear.com The updated Wasatch Crest is ideal for runners preferring an amply cushioned midsole and don’t mind a blocky but stable heel structure. The eVent waterproof-breathable membrane keeps your feet dry while still letting perspiration escape. The thick all-weather upper makes for a snug fit, so you need a half-size larger than usual. The stiff threequarter-length midsole plate protects impact from rocks and debris but adds ounces to this brawny shoe. Testers appreciated the burly toecap but found the short, round laces often came untied. Tester-monial: “This shoe provided excellent traction and the waterproof upper performed well in my muddy, shoe-sucking adventures.” —Elizabeth Everly, Phoenix AZ

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trail tested

« Teva Wraptor Shield eVent weight: 14.5 oz • price: $140 www.teva.com

For all-weather runners, the Wraptor Shield delivers the most bombproof protection of all the shoes in this review. A lightweight softshell with an eVent waterproof-breathable liner encases a standard upper with a quick-cinch lacing system. The adjustable Wraptor fit hugs the midfoot, offering a stable ride over challenging terrain. Testers noted the Spider XC sticky rubber outsole’s ability to grip the trail, even in wet conditions. Saved for cold-day runs, this shoe shields your feet from the cold, also making it ideal for snowshoe-running. Tester-monial: “The rock plate protected my forefoot while running on scree and the integrated gaiter with a waterproof zipper let me run through puddles and streams without worry.” —Tim Englund, Ellensburg, WA

the north face Arnuva 100 tr xcr weight: 13.3 oz • price: $130 www.thenorthface.com

This waterproof member of the Arnuva trail-shoe family is designed to take a pounding in any weather. Our high-mileage testers appreciated its ample full-length cushioning and aggressive outsole. An abrasionresistant upper and plastic lacing cage protects the Gore-Tex XCR membrane. The midsole, reinforced in the heel for lateral stability, has a flexible forefoot that some testers found lacked protection for rocky trails. The Arnuva 100 TR is ideal for runners looking for a snug heel cup but roomy toe box. Tester-monial: “This shoe is perfectly suited for all types of trails. This is a great ultra-distance shoe that I will recommend.” —Neal Jamison, Roanoke, VA

« la sportiva ultranord xcr weight: 13.5 oz • price: $125 www.sportiva.com

The Ultranord features not only a sog-repellent XCR lining but comes with removable, durable gaiters that easily hook onto wire eyestays. Its last has a smooth heel-toe rocker, providing springy toe-off on technical trails, while the firm triple-density midsole combined with strong heel cup keeps you secure on rough terrain. Though mild in appearance, the outsole’s sticky rubber lugs are super-grippy on muddy trails, grass and slick rock. Tester-monial: “I initially though this shoe was heavy and not suited to ‘light and quick’ running, but it proved fast and aggressive on super technical, steep trails and the flats.” —Mike Schneiter, Glenwood Springs, CO

Vasque blur xcr » weight: 15.2 oz • price: $115 www.vasque.com We’ve got some hot sport cars in this season’s review, but the Blur XCR is the Toyota Tundra of the crop, and, with waterproof-breathable GoreTex XCR lining, is reliable for any mountain run you may conjure. The padded heel, gusseted tongue and ample forefoot provide a cushy fit, and the high-ankle height and stiff yet well-cushioned midsole offered copious stability, ideal for Clydesdale runners. Appropriate for medium to wide feet, it is a solid choice for foul or rough conditions, fastpacking or runners seeking maximum support. Tester-monial: “My feet sweat badly, but this shoe breathes so well I had to remind myself that it was waterproof.” —Seth Holdren, Nashville, TN

55 November 2007 T r a i l r u n n e r m a g . c o m

p.052-55 Trail tested 48.indd 55

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2007

GoLite USARA Adventure Race National Championships

November 2-3, 2007 • Missouri 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 2007 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.

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Bear Adventure Race • Sep-2-07 • Jacksonville, FL www.performancemultisports.com/BEARinfo.htm

New England AR Series #3 • Sep-22-07 • NH www.racingahead.com

The SHAG • Sep-8-07 • NY • www.nyara.org

Berryman Adventure Race • Sep-29-07 Big Springs Park, MO • www.berrymanadventure.com

The Thunder Rolls Adventure Race • Sep-8-07 • IL www.thethunderrolls.org

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O U T F I T T E R S LIST YOUR STORE! CALL • 8 7 7. 7 6 2 . 5 4 2 3 x 1 7 CANADA

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MOUNTAIN EQUIPMENT COOP 830 10th Avenue Sw Calgary, AB T2R 0A9 403-269-2420 www.mec.ca NORTH SHORE ATHLETICS 38130 Cleveland Avenue Squamish, BC V8B 0E4 888-815-4388 www.northshoreathletics.com info@northshoreathletics.com NORTH SHORE ATHLETICS 1200 Londsdale # 101 N Vancouver, BC V7M3H6 604-990-6888 www.northshoreathletics.com info@northshoreathletics.com STRIDE AND GLIDE LTD 1655 A 15th Ave Prince George, BC V2L3X2 250-612-4754 • F 250-612-4758 www.strideandglide.ca info@strideandglide.ca RUNNERS DEN - GRIMSBY 60 Main Street E Grimsby ON L3M1N1 905-309-0289 • F 905-309-0507 www.runnersden.com/grimsby runnersden@cogeco.net

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•p.060-61 Outfitters_48.indd 2

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TRIATHLETE STORE 3570 Bainbridge Rd Clevland Heights, OH 44118 216-849-5468 • F 216-373-2637 www.TheTriathleteStore.com sales@TheTriathleteStore.com OREGON

TYD 285 Pascack Rd Washington Township, NJ 07676 201-664-2355 • F 201-664-4330 tydllc@aol.com, www.mytyd.com NEW MEXICO ABQ RUNNING SHOP 12611 Montgomery Blvd NE #A6B Albuquerque, NM 87111 505-293-2786 • F 505-293-2814 www.abqrunningshop.com randy@runningshopaz.com

ROGUE VALLEY RUNNERS 161 E Main Street Ashland, OR 97520 541-201-0014 • F 541-201-0033 www.roguevalleyrunners.com info@roguevalleyrunners.com FOOT ZONE OF BEND 845 Wall Street Bend, OR 97701 800-469-4195 • F 541 317-3570 www.footzonebend.com info@footzonebend.com PENNSYLVANIA

HEART AND SOLE SPORTS 2817 San Mateo Blvd NE Albuquerque, NM 87110 505-884-5300 • F 505-884-5311 www.heartnsolesports.com heartsolesports@aol.com

BUCKS COUNTY OUTFITTERS 64 E Swamp Rd, Doylestown, PA 18901 215-340-0633 • F 215-340-9621 www.buckscountyoutfitters.com info@buckscountyoutfitters.com

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

ELITE RUNNERS & WALKERS 5992 Steubenville Pike McKees Rocks, PA 15136 412-490-0881 • F 412-490-0882 877-RUN-WALK www.eliterunners.com info@eliterunners.com

TRAINING ZONE SPORTS 418 Town Center New Britain, PA 18901 215-348-1509 F 215-348-9217 TENNESSEE

OHIO

RIVER SPORTS OUTFITTERS 2918 Sutherland Knoxville, TN 37919 865 523-0066 • F 865 525-6921 www.riversportsoutfitters.com info@riversportsoutfitters.com

ENDURANCE SPORTS 6056 Wilmington Pike Dayton, OH 45459 937-848-6250 • F 937-848-9065 www.endurancesports.com endurancesports@aol.com

ROCK CREEK OUTFITTERS 100 Tremont St Chattanooga, TN 37405 423-265-5969 www.RockCreek.com info@RockCreek.com

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ROCK CREEK OUTFITTERS 2200 Hamilton Place Blvd Hamilton Crossing Chattanooga, TN 37421 423-485-8775 www.RockCreek.com info@RockCreek.com RUNNER’S MARKET 4443 Kingston Pike Knoxville, TN 37919 865-588-1650 www.runnersmarket.com runnersmarket@nxs.net LITTLE RIVER TRADING CO 2408 E Lamar Alexander Pkwy Maryville, TN 37804 865-681-4141 • F 865-681-3140 888-681-HIKE (4453) lrtc@bellsouth.net TEXAS ADRENALINE 414 W Main Street Denison, TX 75020 903-465-4300 • F 903-465-4303 www.adrenalinelifestyle.net terri@adrenalinelifestyle.net UTAH SALTLAKE RUNNING CO 3142 S Highland Dr #A3, Salt Lake City, UT 84106 801-484-9144 • F 801-484-9215 www.saltlakerunningco.com info@saltlakerunningco.com ST GEORGE RUNNING CENTER 1091 N Bluff St #1503 St. George, UT 84770 435-773-3245 www.stgeorgerunningcenter.com info@stgeorgerunningcenter.com

WASATCH RUNNING CENTER 8946 S State St, Sandy, UT 84070 801-566-8786 www.wasatchrunningcenter.com wasatchrunning@earthlink.net VIRGINIA CHARLOTTESVILLE RUNNING COMPANY 110 Old Preston Ave Charlottesville, VA 22902 434-293-7115 F 434-293-7015 www.charlottesvillerunningcompany.com info@charlottesvillerunningcompany.com

THE RUNNING STORE Gainesville, VA 20155, 703-507-5092 www.TheRunningStoreTeam.com Grand Opening in October! VERMONT b i k e

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SKIRACK 85 Main St, Burlington, VT 05401 800-882-4530 www.skirack.com, info@skirack.com Vermont’s Community Running Store 85 Main St., Burlington, VT 05401 || s k i r a c k . c o m || 800.882.4530

WASHINGTON FLEET FEET SPORTS - BONNIE LAKE 19685 State Route 410 East, Bonney Lake, WA 98390 253-862-8890 • F 253-862-5211 www.fleetfeetbonneylake.com staff@fleetfeetbonneylake.com POULSBO RUNNING 19980 10th Ave NE Poulsbo, WA 98370 360-779-8757 • F 360-779-8759 www.poulsborunning.com info@poulsborunning.com WISCONSIN CLEAR WATER OUTDOOR 744 West Main St. Lake Geneva, WI 53147 262-348-2420 • F 262-348-2421 www.clearwateroutdoor.com sarah@clearwateroutdoor.com

BERKELEY RUNNING COMPANY 3234 University Avenue Madison, WI 53705 608-395-2375 • F 608-845-2141 www.berkeleyrunningcompany.com info@berkeleyrunningcompany.com WYOMING SKINNY SKIS 65 W Deloney, Jackson, WY 83001 307-733-6094 • 888-733-7205 F 307-733-6093 www.skinnyskis.com info@skinnyskis.com

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GAZELLE SPORTS Footwear and apparel for human powered sports www.gazellesports.com 866-493-5533 jensequite@gazellesports.com LAKELAND ENTERPRISES camping, vacation and travel gear 888-575-6652 • 888-301-GEAR www.lakelandgear.com support1@lakelandgear.com RIVER SPORTS OUTFITTERS www.riversportsoutfitters.com ed@riversportsoutfitters.com 865-523-0066 • F 865-525-6921 2918 Sutherland, Knoxville, TN 37919 ROCK CREEK www.RockCreek.com info@RockCreek.com 888-707-6708 100 Tremont St Chattanooga, TN 37406 RUNNING FREE SPORTS www.runningfree.com running . triathlon . adventure 416-410-FREE (3733)

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

UPSIDE OVER 78 Church Street Saratoga Springs NY 12866 1-888-377-8203 www.upsideover.com

8/29/07 10:59:14 AM

R u n A mo k by Brian MetzleR » illustration by Jeremy collinS

I had no

idea

where I was going or what

so I just ran. No to expect,

trailhead maps or routes to plan, just impulsive decisions at every desolate fork in the road.

THE LOST HIGHWAY

here’s no better place to scout trail runs than from an airplane window. I often find myself gazing out the window on take-offs and landings in search of new routes or for a closer look at old ones I’ve run dozens of times. The distances seem shorter, the climbs appear smaller, and the magnitude of getting from Point A to Point B is encouragingly understated. And that’s probably why the brief glimpses, even if distorted, stick with me. On a recent flight from Reno to Denver, I saw some of my all-time faves. About 25 minutes before our arrival, we were flying over Rabbit Ears Pass near Steamboat Springs and I was daydreaming about the 10K at 10,000 Feet held every Labor Day Weekend. A few minutes later, as the flight attendant gave us the spiel about turning off electronic devices and putting the seat back to its upright position, I was gazing out the window at the trail up Longs Peak in Rocky Mountain National Park. By the time we made our final approach, my intent was to drive straight from the airport to the mountains for a two-hour jaunt in the Indian Peaks Wilderness Area, an area I had surveyed a few days before on the way out of town. But then, as we began descending about two miles north of the airport, I

glanced out the window and saw a grid of country roads rolling over the hot, dry plains. In most circumstances, they would look entirely unappealing, especially for running. It must have been 95 degrees out there and I could see the dust kicking up in the wake of an old pickup truck. Suddenly, and for no explicable reason, I changed my running plans. Departing from the airport, I drove north to the first exit off the highway, drove east for a few miles, pulled to the side of the road and laced up my shoes. For the next 60 minutes, instead of tall, old-growth forests, I gazed at endless rows of corn. No bubbling brooks and rushing rivers, just dust devils and rolling waves of heat. The bleak landscape, however, drew me in. First, it had everything you’d want: a remote route on soft surfaces,

unique scenery, plenty of sunshine and the thrill of the unknown. But the purity and spontaneity behind it were something that many of the pre-programmed runs on my usual trails had been lacking in recent weeks. I waved to a farmer slowly bouncing along on a tractor. I ran past a dead snake on the side of the road. Occasionally, I caught a glance of snow-capped peaks on the distant horizon, but most of the time all I could see were corn tassels blowing in the wind. I had no idea where I was going or what to expect, so I just ran. No trailhead maps or routes to plan, just impulsive decisions at every desolate fork in the road. No preconceived notions about workouts, only jumbo jets floating overhead every two minutes or so to mark time. (Yes, I waved at several of them, too.) In the next few days, I happily returned to my usual trails, but also made sure, for my next flight to book a window seat. Brian Metzler is the author of Running Colorado’s Front Range, but never thought to include random farm roads.

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