Talented Elite Field Headed to Maui

All the best elite racers on the World Tour are headed to Maui for the ultimate showdown at the 20th edition of the XTERRA World Championship on November 1.

The tentative start list includes a dozen men who collectively won 22 of the 26 majors on the XTERRA World Tour this year with Brad Weiss (Philippines/Reunion/Asian Tour Champs in Malaysia), Ben Allen (Saipan/Guam/Czech/Germany), Nicolas Fernandez (Malta), Rom Akerson (Costa Rica), Braden Currie (New Zealand/Asia-Pacific Champs in NSW, Australia), Brice Daubord (Tahiti), Ruben Ruzafa (Portugal/Spain/France/Italy/European Championship in England), Arthur Forissier (Switzerland), Sam Osborne (Sweden), Josiah Middaugh (Mexico, USA), and Courtney Atkinson (Japan).

The women’s field is equally stacked with nine women who accounted for 20 of the 26 majors with Flora Duffy (Philippines/South Africa/Asia-Pacific Champs in NSW, Australia), Jacqui Slack (Saipan), Lesley Paterson (Costa Rica, European Champs in England), Carina Wasle (Guam/Switzerland/Denmark), Suzie Snyder (New Zealand), Myriam Guillot (Asian Tour Champs in Malaysia), Helena Erbenova (Spain/Greece/Sweden/Italy/Czech/Germany), Fabiola Corona (Mexico), and Emma Garrard (USA).

Among that exclusive group are four of the top five men and women at last year’s World Championship (1. Ruben Ruzafa, 2. Josiah Middaugh, 3. Ben Allen, 5. Mauricio Mendez for the men and 1. Flora Duffy, 2. Barbara Riveros, 4. Emma Garrard, 5. Helena Erbenova for the women). Missing are Dan Hugo, who finished fourth last year and is now retired, and Nicky Samuels who finished third.

There are several guys who didn’t race last year that should be factors this year like Francisco Serrano (just 30-seconds behind Ruzafa at ITU Cross Tri Worlds two weeks ago and he also upset Josiah Middaugh at the West Championship in the U.S.), Braden Currie (won a few big races and lost a few close ones to Josiah Middaugh), Courtney Atkinson (2x Olympian and XTERRA’s Australian Champ three years running), and Sam Osborne (has a big kick on the run).  We also expect to see a few strong racers from the Ironman circuit with Ben Hoffman and Brent McMahon relatively fresh having had three weeks to recover, all depending on how Saturday’s race goes of course.

For the girls the big wild card is the return of Lesley Paterson – and what a thrill it’ll besee her at full strength (fingers crossed) against the likes of Duffy, Riveros, Garrard, and Erbenova. We could also see the revival of Julie Dibens, the only XTERRA elite ever to win three straight in Maui.


AUSTRALIA – Ben Allen, Courtney Atkinson, Chris Legh BELGIUM – Jim Thijs, Yeray Luxem BRAZIL – Rodrigo Altafini CANADA – Brent McMahon COSTA RICA – Rom Akerson FRANCE – Brice Daubord, Arthur Forissier, Fabien Combaluzier, Pierre-Yves Facomprez, Nicolas Fernandez, Damien Guillemet GERMANY – Jens Roth MEXICO – Mauricio Mendez, Francisco Serrano NEW ZEALAND – Olly Shaw, Braden Currie, Sam Osborne, Cameron Paul SOUTH AFRICA – Bradley Weiss SPAIN – Ruben Ruzafa, Albert Soley, Juan Gracia SWITZERLAND – Jan Pyott UNITED KINGDOM – Rory Downie UNITED STATES OF AMERICA – Josiah Middaugh, Ryan Ignatz, Chris Ganter, Branden Rakita, Ben Hoffman, Will Ross, Noah Wright


AUSTRIA – Carina Wasle BERMUDA – Flora Duffy CANADA – Christine Jeffrey CHILE – Barbara Riveros CZECH REPUBLIC – Helena Erbenová FRANCE – Myriam Guillot-Boisset ITALY – Elisabetta Curridori MEXICO – Fabiola Corona NEW ZEALAND – Lizzie Orchard, Jess Simson SCOTLAND – Lesley Paterson SLOVAK REPUBLIC – Alena Stevens SOUTH AFRICA – Susan Sloan SWITZERLAND – Renata Bucher UNITED KINGDOM – Julie Dibens, Jacqui Slack UNITED STATES OF AMERICA – Emma Garrard, Suzie Snyder, Maia Ignatz, Kara LaPoint, Sara Schuler, Debby Sullivan


XTERRA South Africa Adds Challenges

Stillwater Sports, the organisers of South Africa’s leading off-road triathlon, the Fedhealth XTERRA presented by Rehidrat® Sport, are excited to introduce two fun and exciting competitions, the Fedhealth Champions Challenge and the Fedhealth Ultimate Warrior Challenge.

The Fedhealth Champions Challenge will run for the duration of the 2016 series, with the winners being announced after XTERRA Grabouw.   XTERRA Full Warriors that partake in all three races (Buffelspoort, Port Elizabeth and Grabouw) stand the chance to win an all-expenses-paid trip to the XTERRA World Championships, while XTERRA Lite Warriors that partake in all three races stand a chance to win a spectacular TREK Mountain Bike.

The Fedhealth Ultimate Warrior Challenge will be event specific. XTERRA Warriors taking part in both the XTERRA Full and the XTERRA Lite races over one weekend will stand a chance to take home spectacular sponsor prizes.

“We’ve come across a number of XTERRA diehards that participate in either all three regions, or in both the XTERRA Full and XTERRA Lite races over one weekend,” says Michael Meyer, Managing Director of Stillwater Sports.

“It is for these Warriors that we introduce the Fedhealth Champions Challenge and the Fedhealth Ultimate Warrior Challenge. We appreciate their unwavering support and look forward to seeing these Warriors in action at XTERRA Buffelspoort in January.”

2016 Event Dates:

Buffelspoort (North West Province) – January 22-24
Port Elizabeth – Januaru 29-31
XTERRA SA Championship at Grabouw – February 19-21

Entries for all three events are open. For further information contact Stillwater Sports at or online at

XTERRA Trail Run Worlds

Paul Mitchell XTERRA Trail Run Worlds Two Months Away on Dec. 6th

It’s championship season for XTERRA. The 20th running of the XTERRA World Championship for off-road triathlon is just a few weeks away and the world champs for trail running is only two months away.

The Paul Mitchell XTERRA Trail Running World Championship returns to Kualoa Ranch on December 6 with one of the most scenic half-marathon trail races on the planet for the 8th straight year now.

The course itself is pure nature – secluded singletrack trails and dirt roads framed by a pair of dramatic knife-edged mountain ridges that drop into the ocean.  More than 2,000 runners from nearly every state in the U.S. and dozens of countries worldwide adventure to Oahu for the challenge.

“XTERRA Trail Worlds at Kualoa Ranch is one of my favorite running events of the year,” said local runner Sergio Florian, who is originally from Argentina but now lives right down the road in Kaaawa. “Not only is the scenery stunning, the course is super fun throwing a little bit of everything at you. The terrain varies from open grassy cow pastures to single track with lots of climbing to boot. It’s definitely not your average half marathon.”

In addition to the main event which dishes out $10,000 in prize money and attracts big name runners like Patrick Smyth and Kimber Mattox, there are also 5km and 10km fun runs, an adventure walk that explores the movie sets in the valley, and free kids races.

“I like to race and train in places that inspire me, which is why I prefer the trails to the roadway,” said Laurel Dudley, a Vermont-native who has made quite a name for herself in the Hawaii endurance sports scene over the last decade.   “Kualoa Ranch never ceases to inspire me even though I have been there upwards of 20 times. There is something about it that is truly magical. Trail Run Worlds is another awesome event and the 21K allows you to run through both valleys which is a little tortuous but also really beautiful.”

Kualoa Ranch has been used as a backdrop for numerous television and movie scenes, including Jurassic Park, Godzilla, Pearl Harbor, 50 First Dates, LOST and Hawaii Five-O.

Having the rare opportunity to run in one of Hawaii’s most pristine landscapes should be reason enough to jump into this event, but for runners looking for even more incentive, need only heed the advice of Florian and Dudley.

“It really is a fun activity for the whole family and offers a little something for everyone,” said Florian. “You can go hardcore and attack the 21k course or just do a mellow 5k taking in all the beauty around you. Kids are also welcomed! They have games and a kid’s race! Great way to introduce them to a healthy/active lifestyle.”

For Dudley, it’s all about the spirit, she said “training for and doing an XTERRA run is hugely motivating. It’s harder than a normal road race, but it is so much more fun! The best aspect of it is that regardless of how fast or slow you are, or whether it’s your first race or your 100th,  the spirit of the race casts no judgement and instills you with a sense of gratitude for being able to be outside and active in a beautiful place.”

Learn more at or call toll-free to 877-XTERRA-1.

Maui Party

Best Party in Tri 3 Weeks Away

If there is one thing XTERRA takes extremely serious, it’s partying, and no place on earth is this more apparent than at the annual Halloween Costume Party following the XTERRA World Championship in Maui.

It’s got all the right ingredients – an international crowd of inebriated athletes after their last race of the season – IN MAUI – with a brand new XTERRA Stand-Up Paddleboard up for grabs to whomever dons the best costume. It all adds up to a brew of pure fun, frivolity, and hilarity.

Where else can you see Conrad Stoltz in full trailer trash garb flipping the bird to the crowd, or Julie Dibens waddling around as a swim buoy? Nothing is sacred, from full reenactments of the winning routine from Blades of Glory to 80’s ski team revivals and petite Chinese gymnasts to the one-and-only Crocodile Undie!

It’s been said that some people take this party more seriously than they do the race, while others deem it the final event of the season – one that requires a considerable amount of endurance all to itself.

A few years ago Triathlete Magazine said the Maui XTERRA had the best post-race festivities of any race on earth.

“When it comes to putting it all together post-race, the XTERRA World Championship in Maui does things right. No other triathletes party quite like the freaks of the XTERRA circuit. So train hard, qualify for Maui and then be sure to pack a killer Halloween costume. Seriously, that’s not a trick. Make it a good costume.”

Paul Mitchell XTERRA Finishers Badge

The Paul Mitchell Badge of Honor

The 2015 Paul Mitchell digital XTERRA Finisher’s badges are all about recognizing athlete accomplishments. While simply participating and living the healthy, active, outdoors lifestyle is reward enough, actually surviving the rigors of an XTERRA deserves a special shout out and it’s fun to see and read some of the stories from first-time racers and those just elated with their performance.

Here are what some of this year’s XTERRA Warriors had to say about their Paul Mitchell badge of honor…

“Completed Deuces Wild XTERRA with my 13-year-old son, his first. This will always be one of my most memorable XTERRA races.” – Alan Abeyta

“This badge means a full time working mother of three can do anything!” – Denise Kirkman

“From training with friends, to pushing myself beyond what I thought I was physically capable of, this was one of the most rewarding physical experiences I’ve ever had. And the ocean view was spectacular! I’m grateful that my first triathlon was XTERRA! I dedicate this race to Marene Hammitt, my dear stepmom with alzheimers, who hiked many mountains with me all through my youth. She was with me in this race every step of the way.” – Shannon Walker

“Finished, placed 3rd, even after wipeout off of the “elevator” drop! And THAT’S how I spent my 53rd Birthday! :)” – Penny Munz

“It was the biggest accomplishments of my life,” – Luis Salazar

“This was crazy amazing. So fun and great people. I love my dad for getting me hooked on triathlons. Overall, awesome,” – Anna Heustis

“My new RA Diagnosis doesn’t mean I have to stop, it just changes things a little,” – Jennifer Schrage

“Great day at Beaver Creek. Altitude and the 5,000 feet of total vert made it one of the hardest XTERRAs I’ve done,” – Bob Koehler

“This was the biggest challenge for me since I began running in 2010. There were many times I really didn’t think I would finish, but I did. Now I am asking what challenge is next?” – Andrea Rountree

“Hardest XTERRA I’ve done so far. Curt Gowdy,” – Kelci Weese

“This was my 1st XTERRA Off Road Triathlon and the beginning to a new love for the sport!” – Kenji Takanishi

“Loved doing this awesome race with two of my siblings and having the other two there to cheer us on!!!” – Katelyn Dickson

Read more stories here / Other XTERRA Finisher Badges

Maui Checks

XTERRA Worlds Quick Facts

WHAT IS XTERRA:  The world’s premier off-road triathlon.  In Maui it combines a 1.5-kilometer (1-mile) swim that starts in front of the Ritz-Carlton, Kapalua … a 30-kilometer (18.6-miles) mountain bike that climbs more than 3,000 feet up and down the lower slopes of the West Maui Mountains, and a 10.5-kilometer (6.5-miles) trail run that traverses forest trails and beach sand.  Top pros finish in roughly two-and-a-half hours.

WHO RACES IN MAUI:  A sold-out field of 850 racers including 70 professionals and more than 700 amateurs representing 43 countries & 43 U.S. states, ages 14 (Tate Haugan) to 78 (Ron Hill).  95% of the field is from out of state.

WHEN:  The XTERRA World Championship starts at 9:00 a.m. on Sunday, November 1.  The XTERRA Kapalua 5km and 10km trail runs and costume contest are on Halloween day, Saturday, Oct. 31 at 9:00 a.m.

WHERE: At The Ritz-Carlton, Kapalua on Maui’s northwest coast.

WHY:  The XTERRA World Championship race is the last in a series of more than 100 off-road triathlon races held in 30 countries and 37 U.S. States.  The concept is to provide a bona-fide world championship for amateur and pro off-road triathletes. For pros there is $100,000 in prize money at stake.

HOW THEY QUALIFIED:  Amateurs enter the World Championship through one of two means:
1. Earn a slot by qualifying as one of the top finishers in their age group at an XTERRA Championship race in South Africa, Philippines, New Zealand, Saipan, Costa Rica, Malta, Tahiti, Reunion Island, Portugal, Sweden, Denmark, Guam, Australia, Malaysia, Spain, Greece, Brazil, Switzerland, France, Canada, Italy, Mexico, Czech Republic, Germany, Japan, Great Britain and Alabama, Colorado, Nevada, Utah, and Virginia in the United States.  For those “lucky-you-live-Hawaii-guys” there was a local qualifyier, Freedom Fest! at Kualoa Ranch on Oahu.
2. Enter through the at large drawing – a limited number of slots were offered on a first-come first-serve basis in January.

XTERRA  BACKGROUND:  This is year 20 for the XTERRA World Championship on Maui – the birthplace of off-road triathlon.  The first XTERRA race was held here on November 3, 1996 with just 123 participants and was televised on Fox Sports Net.  The demand for the sport of XTERRA exploded thereafter and there are now more than 30,000 competitors from all 50 states and more than 50 countries worldwide.

TELEVISION:  This will be the 20th straight year a nationally broadcast one-hour show will be produced on the event, which showcases Maui’s natural beauty. The 2015 XTERRA World Championship will be seen by more than four million viewers via national syndication (ABC, CBS, NBC, FOX) and Fox Sports Network.  We are also planning expanded European distribution. This year’s show will start its run in national syndication in mid-January 2016.

ECONOMIC IMPACT:  Direct visitor expenditures from the 2014 XTERRA World Championship were $5.7 million.  The average length of stay on Maui is 7.1 nights (9.3 nights in Hawaii), the average party size is 3.1, and 58% of the field had a household income of more than $100,000 (expenditure source: DBEDT).

Online Resources: … Videos: … Event:


The Maui Countdown is On!

It’s on! 31 days and counting to the greatest celebration in XTERRA history, the 20th edition of the World Championship in Maui.

We start the hype with news that defending champs Ruben Ruzafa from Spain and Flora Duffy from Bermuda will have their toes in the sand once more and are getting ready right now to take on all-comers November 1. It’s important to note, however, that the men’s and women’s champions have never been the same in back-to-back years … could this be the season that all changes?


Flora Duffy, the most dominant woman in off-road triathlon, has done just about everything she set out to accomplish in 2015 and now has her sights set on defending her XTERRA World Championship.

“XTERRA Worlds is my next and final race of the season and I’m really looking forward to it,” exclaimed Duffy, fresh off an impressive wire-to-wire win at the ITU Cross Tri World Championships in Italy.

Since the start of 2014 Duffy has been near perfect in XTERRA races, winning 11 of the 12 championship events she entered. Her lone blemish during the stretch was at the XTERRA Germany Championship, which doubled as ITU Cross Worlds last year.

This season she won the first two XTERRA World Tour races of the year in the Philippines and at her adopted second-home in South Africa, took the prestigious XTERRA Asia-Pacific Championship title in Australia in April, and avenged some demons by winning the XTERRA Mountain Championship in Colorado this July (it was at that race in 2013 she finished 6th and vowed never to do another).

Duffy also had her best year yet on the ITU World Triathlon Series with podium finishes in Abu Dhabi and Edmonton, and a seventh-place ranking in the final standings that has all but assured her spot on Bermuda’s Olympic triathlon team for the third time.

“It is not 100% solidified because qualification does not end until May 2016, but right now I am ranked well enough that an Olympic slot for Rio 2016 is pretty much a sure thing,” explained Duffy.

As for her secrets to success this year, she said “This season sort of took me a bit by surprise, I never expected to have two podiums and finish 7th overall in the series. I had a really great winter of training and managed to stay injury free which allowed me to work a lot on my running. There is a lot of cross over between XTERRA and ITU training, however, to really dial things in for Maui I tend to do a bit more volume on the bike, and do more hill reps on the run…..because we all know that the run just goes up, up and up! I’ve also neglected my mountain bike a bit this summer so will spend the next four weeks riding as much trail as I can!”

All that training will be done in the triathlon mecca of Boulder, Colorado.

“I just arrived back from a two week race trip which leaves me with four solid training weeks in Boulder, a week taper, then race time. Hopefully the weather stays nice in October here in Boulder,” said Duffy. “You just never know how it will be- could be cold and snow, or warm and beautiful. Either way, I have a great support system here so find it beneficial to spend as much time as I can here before leaving for Maui.”

As for the Maui course itself, Duffy says she has a “love/hate relationship” with it.

“It suits me, so in a way I have to like it but it is not my favorite,” she explained. “It is an honest course, but very specific and not a course for everyone, and you need a certain skill set to really excel on it. There just isn’t anywhere to hide on the course.”

Duffy won last year’s race by more than two-minutes after posting the best swim, the best bike (despite a wicked crash that sent her flying into the bushes) and the second-best run behind only runner-up Barbara Riveros.

We’ll have more on the challengers like Riveros – who has been able to get the better of Duffy on the road but not in the dirt – plus two-time XTERRA World Championship winner Lesley Paterson, America’s best Emma Garrard, and European great Helena Erbenova in the weeks to come.



As for the men’s race, it’s the world vs. Ruzafa.   It’s been a couple years of races in more than a dozen countries against the best from everywhere and no one has figured out a way to take down the three-time World Champ.

He’s won 15 straight XTERRA majors since winning Worlds in October of 2013, and the closest race he had was against Conrad Stoltz in England this summer, and now the Caveman is retired.

Ruzafa also just won his second-straight ITU Cross Tri World title last weekend, and if someone doesn’t work some magic in Maui he’ll wrap up his second-straight perfect season and win his fourth XTERRA World Championship (matching Stoltz’ record).

Trust there are men on their way to Maui with plans of an upset like American great Josiah Middaugh, Aussie star Ben Allen, Mexico Champ Francisco Serrano (who was just 30-seconds back on Saturday in Italy), Kiwi adventure racing guru Braden Currie, Costa Rica Champ Rom Akerson, and the young guns Mauricio Mendez, Bradley Weiss, Olly Shaw, and Arthur Forissier.

It’s only one month away, let the imaginations run wild…


2014: Ruben Ruzafa (ESP), 2:29:56 (Josiah Middaugh)
2013: Ruben Ruzafa (ESP), 2:34:34 (Asa Shaw)
2012: Javier Gomez (ESP), 2:26:54 (Josiah Middaugh)
2011: Michael Weiss (AUT), 2:27:00 (Dan Hugo)
2010: Conrad Stoltz (RSA), 2:31:07 (Franky Batelier)
2009: Eneko Llanos (ESP), 2:37:22 (Nico Lebrun)
2008: Ruben Ruzafa (ESP), 2:37:36 (Michi Weiss)
2007: Conrad Stoltz (RSA), 2:40:54 (Olivier Marceau)
2006: Hamish Carter (NZL), 2:42:36 (Olivier Marceau)
2005: Nicolas Lebrun (FRA), 2:38:19 (Eneko Llanos)
2004: Eneko Llanos (ESP), 2:28:44 (Olivier Marceau)
2003: Eneko Llanos (ESP), 2:32:56 (Nicolas LeBrun)
2002: Conrad Stoltz (RSA), 2:22:55 (Eneko Llanos)
2001: Conrad Stoltz (RSA), 2:28:48 (Kerry Classen)
2000: Michael Tobin (USA), 2:30:53 (Mike Vine)
1999: Ned Overend (USA), 2:32:50 (Michael Tobin)
1998: Ned Overend (USA), 2:24:46 (Wes Hobson)
1997: Mike Pigg (USA), 2:28:48 (Ned Overend)
1996: Jimmy Riccitello (USA), 2:27:42 (Mike Pigg)

MEN’S RECORD BOOK (Just for fun)
Swim Record: Glenn Wachtel (USA) 18:10 (2000)
Bike Record: Michael Weiss (AUT) 1:17:30 (2011)
Run Record: Jan Rehula (CZE) 33:14 (2004)
Winning Time: Conrad Stoltz (RSA) 2:22:55 (2002)

2014: Flora Duffy (BER) 2:47:59 (Barbara Riveros)
2013: Nicky Samuels (NZL), 2:57:48 (Lesley Paterson)
2012: Lesley Paterson (GBR), 2:44:12 (Barbara Riveros)
2011: Lesley Paterson (GBR), 2:45:59 (Marion Lorblanchet)
2010: Shonny Vanlandingham (USA), 2:58:20 (Julie Dibens)
2009: Julie Dibens (GBR), 2:56:42 (Lesley Paterson)
2008: Julie Dibens (GBR), 3:03:57 (Danelle Kabush)
2007: Julie Dibens (GBR), 3:01:24 (Melanie McQuaid)
2006: Melanie McQuaid (CAN), 3:07:53 (Danelle Kabush)
2005: Melanie McQuaid (CAN), 3:07:16 (Sybille Matter)
2004: Jamie Whitmore (USA), 3:01:35 (Melanie McQuaid)
2003: Melanie McQuaid (CAN), 2:57:08 (Jamie Whitmore)
2002: Candy Angle (USA), 2:57:33 (Jamie Whitmore)
2001: Anke Erlank (RSA), 3:00:59 (Cherie Touchette)
2000: Kerstin Weule (USA), 3:07:04 (Melanie McQuaid)
1999: Shari Kain (USA), 3:04:19 (Kerstin Weule)
1998: Sue Latshaw (USA), 2:58:49 (Uli Blank)
1997: Cameron Randolph (USA), 3:04:25 (Lesley Tomlinson)
1996: Michellie Jones (AUS), 3:04:53 (Shari Kain)

WOMEN’S RECORD BOOK (Just for fun)
Swim Record: Raeleigh Tennant (AUS) 18:31 (2000)
Bike Record: Melanie McQuaid (CAN) 1:29:27 (2011)
Run Record: Erika Csomor (HUN) 38:18 (2004)
Winning Time: Lesley Paterson (GBR) 2:45:59 (2011)

EPC Tips - Pacing

EPC Tips – Downhill Interval Run

Don’t forget the downhill intervals when prepping for a hilly race!

This is a great session to include in your build up towards a hilly race. The strength, stability, agility and body awareness are critical factors to being able to run fast downhill. Often the downhill segments come late in the race when you’re fatigued, and it’s easy to give up time on the descents if you’re not used to letting it go when the run heads down the mountain.

This is a favorite session of mine to build the strength and confidence to be able to run downhill fast. I use this session with our XTERRA athletes prepping for the hilly courses at Beaver Creek, Ogden, and Maui. The session includes uphill intervals to build the “push-off strength” (concentric) required for going uphill, along with downhill intervals to build the “landing strength” (eccentric) as you ‘catch’ yourself with every step as you control your ‘fall’ down the hillside. Be sure to ease into these sessions as they can leave you surprisingly sore the next day as the extra pounding and quadricep strength required on the downhill is not something most runners train at speed very often. The grade of the hill should be moderate to steep, with decent footing, so you can safely run fast downhill. Too steep or too rocky/rooty and you can’t run down fast enough for the intended training effect.

Uphill/Downhill Tempo Intervals:


  • Dynamic drills
  • 10:00 easy running
  • 4x 0:20 strides

Main Set:

  • 6:00-12:00 uphill run at ‘race pace’ effort
  • 1:00-3:00 rest at the top
  • 4:00-8:00 downhill run at ‘race pace’ effort
  • 1:00-3:00 rest at the bottom
  • repeat 2-4 times


  • 5:00-10:00 easy running
  • 5:00 walk

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ the EPC Facebook Page to keep up with all our 2016 happenings.


XTERRA Poinsett Trail Run 4/22km

By Summer Quinn

If you are looking for a new trail running experience this fall, head down to South Carolina where you’re sure to find one! Conveniently located near Sumter, about one hour from Columbia, and under two hours from Charleston, Myrtle Beach, and Charlotte, Poinsett State Park is the host of this first-time trail race. XTERRA Poinsett will kick off the 2016 XTERRA South Carolina Trail Run Series. The race will be held on November 15th, includes 4K and 22K distances, and offers a discounted rate for members of the military and veterans. The race route is 100% off-road, and will challenge experienced and beginner racers alike.

Known as “the Mountains of the Midlands”, Poinsett State Park offers a diverse ecosystem, widely varying terrain, and scenic lake and stream views. “The park and structures came about from the Civilian Conservation Corps in the 1930s and offers some stunning overlooks of ponds, streams, and ravines,” says race director Geoff Duncan. The course is well-groomed, but does feature some off-camber sections. It is mostly single-track, and features several bridge crossings, stair sections, and some sections of moderately technical trail. The trail varies from loam, to sand, to clay/mud; a little something for everyone. Half marathon racers will experience a surprisingly hilly course, with some short, steady climbs, for an overall elevation gain of nearly 1,000 feet. Three stocked aid stations will be available along the route.

Awards are given to the top three finishers, men and women, of the 4K and 22K courses, as well as men and women forty years of age and older for the half marathon course. Series points will be awarded to the top 15 runners in each age group for the 22K.

Geoff has more than thirty races to his directing credit. “I enjoy the outdoors, am Co-Director of an amateur cycling team, Mt. Pleasant Velo, and enjoy cycling.” If you’re not quite up to racing, or wish to come out and support friends or family, Geoff would love to have you volunteer.

With a fantastic race director, series points up for grabs and amazing scenic terrain, this inaugural race shouldn’t be missed!

Learn more and register.