EXPERT ADVICE

Two of XTERRA’s finest trail runners – Jimmy “The Rock” Archer of Bolder, CO and Jenny Tobin of Boise, ID share with the Trail Mix some running work-out examples to get you in the shape you want to be.

1. Easy/Recovery:
20 - 40 minutes of light running with a small stride length and good leg speed.  This can be done as a first run back after a race, in between run days to get extra mileage, or even in the morning before an afternoon run workout to loosen up your running muscles.

2. Endurance:
45 minutes – 2 hours of running at a “comfortable” pace that you could easily talk about the latest episode of Grey’s Anatomy or whilst running.  Endurance runs lead to more stamina, builds capillaries and aids your recovery rate after doing intense workouts.

3. Threshold/Tempo:
1 hour or less run done at race-pace effort minus the sprints or increases in speed at the start and finish of races.  This is a controlled effort with recovery that best mimics the pace you will be running during a race.

4. Speed:
30 seconds – 15 minutes done on a hill where by your run up fast (for the short ones) and steady for the longer ones.  It builds strength and by leaning forward with a shorter stride, builds rhythm.

5. Strides: 10-20 seconds done to help increase stride length and develop rhythm.

UP NEXT: SAY ALOHA TO MAUI

Laden with sand and sunshine, the most coveted XTERRA Trail Run is here… The XTERRA Makena Beach 5k/10k Trail Run in Maui, Hawaii on October 27, 2007.

It’s a magnet for runners from across the globe. Some drive a mere ten-minutes from the town of Kihei in Maui, while others fly in from far away lands including Europe, New Zealand and Japan. The common denominator is that all come with the desire to live the “XTERRA Experience” and participate in one of the most unique off-road running races in the world.

The off-road 10K thriller takes participants on the famed XTERRA World Championship run course that multisport pros will tackle the next day. Runners can expect their feet to traverse over a host of different surfaces including: lava, white and black sand, golf greens and dusty trails while viewing some of Maui’s most stunning oceanfront scenery.

The race begins with an ascent up the south slope of Haleakala into a desert-like environment. After a pass though “Cactus Alley”, competitors are treated to a run on the white sands of Makena Beach, famed as one of the most beautiful beaches in the world. The course continues through the “spooky” forest adorned with kiawe trees and leads to a striking black sand beach. The final leg is a balancing act of speed and skill, as runners cross over jagged lava rocks, infamous for grabbing and twisting unsuspecting ankles.

The top three competitors in each division are awarded medals plus great adventure prizes from Maui Magazine. In addition, Hawaiian Airlines will award the fastest 10K female runner with a Roundtrip Airfare from the West Coast back to Hawaii! In conjunction with the XTERRA Foundation, proceeds benefit the Aloha United Way and the Big Brothers Big Sisters of Maui County.

MORE INFORMATION

TRAIL RUNNER PROFILE: NANCY ROBBERSON ... AKA ... BLISS QUEEN

From the age of 15-18 Nancy raced road bike races all over the Midwest. At 18 she learned how to windsurf kissed her Fuji Ace 12 speed farewell. After spending many subzero nights at U of M (Go Blue!) fantasizing about wave jumping in Maui, she became an amateur and then a pro windsurfer from the age of 18-30. A snapped ACL ended her windsurfing odyssey, but that didn’t stop this firecracker.

Today she lives in Maui with her husband Jami Kimmell and her three four legged kids: Ui, Zuma, and K-2(the climber). We caught up with Nancy to find out about her life of adventure.
XTERRA: Okay, Nancy…Why do YOU Trail Run?

Nancy: Nothing quite puts a smile on my face like trashed running shoes (it's a mystery to me, those people who can wear white sneakers, that stay white!), dirt covered calves, and trees now endowed with bright pink lip prints. I'm a bit beyond the average tree hugger. Hint to guys: If you want to know how to turn the average XTERRA chick on, take her to big mountains with lots of heavily forested trails (and bonus points if there's a body of water to jump into)...you'll find a whole new meaning to eco-friendly activities!

XTERRA:  You’re in great shape – how do you train?

Nancy: I make sure to feel the mojo, the joy, the passion before I work out. Life is way to short not to have a great time most of the time. So, I only run, or bike, or swim when my passion and instincts say "Yes!"

XTERRA: How does Trail Running positively affect other areas of your life?

Nancy: Dirt = good for the soles and the soul! Trees = good for the lungs and easy on the eyes. Endorphins = best drug on the planet, the only thing it cost you was some burnt calories, and the biggest side effects are deeper smile lines. What's not to love???

XTERRA: Tell us about your best XTERRA Trail Run finish:

Nancy: I was 1st overall female in the XTERRA Makena Beach 5K a couple years ago, but that's only because all the hard cores did the 10K. I would have gotten my butt kicked had I done that! 

However, I've been a competitive athlete long enough to know that most people will never remember or even care what place you got in any given race...even, and please forgive me for saying this, even XTERRA Maui and Ironman Kona. People remember what kind of person you are...were you nice to the race directors and especially to the volunteers? Did you sincerely feel bad for the guy with the flat tire? Did you do your very best to avoid that rider who just crashed in front of you? Were you appreciative and grateful for each day you have on this beautiful planet to romp, and play, and tell people you love them. That to me is real victory. Playing well with others and being happy... here and now.

XTERRA: So you’ll be running this weekend in the 2007 XTERRA Makena Beach Trail Run.  Any advice?

Nancy: Here's a little mantra you can say to yourself when baking in the heat on the deep sand at Big Beach. "Sand is my friend. Sand is my friend. Sand is my friend." And you'll see it really is, especially after you've endured the lava rocks of the bike and run, you'll be crossing the finish line soon, I promise!

XTERRA: Finish this sentence: XTERRA Trail Runs are…

Nancy: the classiest, most well organized, and coolest races on the planet!*

*Disclaimer – We pinky swear, no money/gifts were given to have her say this. 

XTERRA GEAR - SUPPORT YOURSELF

Okay women – support your girls in style.  A good looking AND comfortable performance sports bra is hard to find -- but we’ve got one for you!!  This strappy XTERRA number is perfect for racing or just kickin’ back.  The revolutionary Dri FX® cool comfort by Ciba keeps you cool and dry, draws moisture away from your body, is soft and breathable for enhanced comfort.

If that’s not enough, this product also contains “Ultra-Fresh” which diminishes odors, promotes freshness and extends product life by attacking destructive microorganisms.  Now if it just did the laundry…

WWW.XTERRAGEAR.COM

XTERRA NUTRITION: HOW DO YOU "GU"?

Whether going on one of the aforementioned “endurance” or “recovery” runs – having enough energy to do so is key.  Below are some tips on how squeeze the most out of your run.  Remember, now matter how you GU – be sure to stash your trash, always dispose of empty packets properly.

BEFORE:

• 3-4 hours before exercise eat a light meal (150-300 calories) consisting of carbohydrates in a solid and/or liquid form that contains little fat, protein and fiber to avoid any gastrointestinal distress.
• Drink 12-20 oz. of water or your favorite sports drink within 2 hours before exercise
• PRELOAD
• 90 min before: take one GU Energy Gel and follow with water/sports drink.
• 15 min before: take one GU Energy Gel and follow with water/sports drink.

DURING:

• Consume around 200-300 calories from GU Energy Gel and/or sports drink per hour of exercise.  For example: Take one GU Energy Gel every 45 minutes during exercise, followed with your favorite sports drink.
• Drink water/sports drink at a rate of 6-12oz every 15-20 minutes during exercise to replace fluids lost through sweat, maintain normal physiological function and optimize athletic performance.

RECOVERY: 

• Rehydrate with 16-24 oz of water/sports drink immediately after completing exercise.
• Take one or two GU Energy Gels within 30 minutes to restore glycogen levels.
• Within 60 min after exercise, consume a complete meal high in carbohydrates, moderate in lean protein and low in fat.

RACE DAY: 

• Always follow your own individual formula on race day…. the formula you perfected during training.  Have a great race!

Note: these are general recommendations and all athletes should experiment with what works best for them.  GUsports wishes you a great training and racing season and would be happy to answer any and all questions: contact@gusports.com