Previewing The New Kapalua Trail

By Amy Bennett Eck

Editor's note: The inaugural XTERRA Kapalua Trail Runs is scheduled for Saturday, Oct. 22, at Kapalua, Maui. The event will feature three separate runs - Duke's Beach House XTERRA 10K, Hula Grill XTERRA 5K, and Kimo's XTERRA Keiki K. Elite runner Amy Bennett Eck had a chance to preview the new 10K course, and below is her description. The event is open to runners of all ages and skill levels, and registration is open online atwww.xterramaui.com.

XTERRA is all about challenge, and the new XTERRA Kapalua Trail Runs is nothing short of epic!  With over 2,500 feet of climbing in less than seven miles ... you better be ready to work.  You will escape to your own wonderland as you slalom through turns, make a technical descent through a row of trees, run around a lake, traverse the Mahana Ridge, and struggle across the beach to the finish.

The Valley Isle's unique and diverse climate makes the weather as irregular as the course.  As trade winds come across the island, they are altered by the mountains, valleys and slopes to create varying wind speeds, cloud formations and rainfall.  Be ready for anything -- scorching heat, heavy rain and mud, or chilling winds crossing the peak of the course.  While the course is extremely tough, it is also amazingly beautiful. This is paradise. 

The race starts at the Ritz-Carlton Kapalua resort hotel, north of Lahaina on Maui's west coast.  Leaving the well-manicured lawn of the resort, you drop into a tunnel under the highway and then begin a climb up an asphalt path to the trail. Once your heart rate is up and your legs are screaming from the one-and-a-half mile climb, it is time for some fun.  Begin an escape in the Oleander forest full of ironwood evergreens and the chance greeting of the resident owl.  But don't let him distract you -- you will need to watch your feet through the overgrown grass, short descents and climbs. Every tree needs a good water source and a peaceful lake awaits you at the end of your climb. The section around the lake is flat followed by a steep climb through a grove of Cook Pines.  Half way into your journey, get ready to descend past the lake and through a technical section of loose terrain and then up and over a group of fallen trees.  The next half-mile is a fast downhill cutting through the grass and bushes of the old pineapple fields, a short climb, and then a drop into a gully.

You are now five miles into the race, and face the brutal Maui heat as you make the steep climb out of the gully and onto the asphalt road.  It will all be worth it once you get to the fast and fun mile along the valley that leads to the sea.  Cross the rocky stream bed and get ready for a 250-meter run to the middle of the beach and then a 300-meter uphill dash to the finish line by the Ritz-Carlton pool.  After completing all of this, you will really feel like a Maui Superman.

The fastest runners will receive the spoils. The overall male and female winners of the Duke's Beach House XTERRA 10K will each receive a roundtrip ticket between Hawaii and the Mainland from Hawaiian Airlines.

After reading all that you may be interested in a shorter option, or may just want to walk.  Well, we have something for you, too!  In addition to the Duke's Beach House XTERRA 10K you can enter the Hula Grill XTERRA 5K.  Both races benefit the Big Brother Big Sisters of Maui County, and give you a true feel for what the athletes face on the World Championship course.  The 5K race is open to runners and walkers.  The overall male and female winners of the 5K receive a free pair of XTERRA running shoes.  It is an adventure for the whole family.  Challenge a co-worker, a friend...or your spouse.

Children 10 and younger can also compete in the Kimo's Keiki K.  Distances vary by age: 8-10 year olds will run 1K, 6-7 will run .5K, and 5-younger will go 100 yards.  All participants receive awards and post-race refreshments.

So how do I train for something like this?  My favorite way to prepare for a trail run is hill repeats.  Start all of your workouts with a good warm-up of running drills.  This will not only prepare your body for the workout, but also your mind.  Best to jog to a BIG hill one to two miles away, do the drills, and then begin your main set.  Always be sure to stay hydrated and to properly protect yourself from the sun.

Hill Set for 10K runners: One minute up the hill HARD, down easy, complete three times.  Two minutes up the hill HARD, down easy, complete three times.  Three minutes up the hill HARD, down easy, complete three times.  Easy cool down, stretch and lunges.

Hill Set for 5K runners:  One minute up the hill HARD, down easy, complete two times.  Two minutes up the hill HARD, down easy, complete two times.  Three minutes up the hill HARD, down easy, complete two times.  Easy cool down, stretch and lunges.

Take time to also prepare for the beach and the long grass. Spend time doing a few tempo runs in both if possible.  You will need to develop your calves and the skill of picking up your feet.  CORE strength through lunges, squats, planks, and bicycles is also an integral part to success on the trail and should be done four times a week.  Good luck and keep charging HARD.

Amy Bennett Eck is a USA Triathlon coach, XTERRA ambassador, XTERRA Freedom Fest race director, owner of Camp Bennett training, and the 2009 Hawaiian Airlines Double Champion.  More information atwww.campbennett.comandwww.xterrafreedomfest.com.

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