POINTER FROM THE PRO

This month’s trail running tip comes from XTERRA extraordinaire and World Duathlon Champion, Andrew Noble.

“One of the big differences you face running on trails is that the surface can constantly change. Up-hills, down hills, twists and turns, rocks, roots and sand can be a common challenge. In training you need to be careful not to twist an ankle or pull a hamstring, it is wise to hold back a little keeping a good eye on the terrain that is coming up. Keep your harder/faster efforts on less challenging trails. Take extra care on the difficult trails that will still build some strength in your ankles and knees. Racing is a little different; you need to move fast and not hold back, increasing your stride length as much as possible on the down hills and moving fast through corners instead of slowing up before hand. If the surface is loose under your feet move light and fast as if you are running on glass. When you encounter sand, running more on your toes will prevent you from sinking into the sand and enable you to keep a good leg turnover without loosing too much speed. Know your trails so you don’t get lost and take a watch so your home in time for dinner.

RUNNER SPOTLIGHT

Mother, Daughter Duo – Amy & Emily Berkin

These California girls have proven to be quite a force in the XTERRA SoCal Trail Running Series. Living by the adage “the more things you do, the more you can do”, it is no easy task to catch up with the Berkins – on the trails or on the streets!

XTERRA: At what age did you start entering running races?

AMY: I was 35 when I did my first Marathon (which was my first race) 36 for first triathlon and 37 for trail race.

EMILY: I did my first running race when I was 7, first triathlon when I was 8, and first trail race when I was 10.

XTERRA: What do you like best about trail running?

EMILY: The best part about trail running for me is the thrill of just being on the trails, it’s like an adventure.

XTERRA: What values and benefits do you find that trail running brings to your life?

AMY: The values are endless. Self esteem, patience and humility are taught to me through athletics. Trail running reminds me to slow down and see the beauty of the world. I can run for hours in the mountains and my thoughts are freed. My problems are solved, stress dissolved and my body feels strong and empowered. The list goes on and on…

XTERRA: How does it feel to compete in events with your daughter/mom and what motivates you to keep going when you get tired and want to quit?

AMY: I love knowing my daughter is out there doing what I’m doing, sharing the same experience. My daughter shows me perseverance and I admire her for that. She motivates me to keep going because I want to make her proud.

EMILY: It does not feel any different when I race with my mom. She’s just someone I want to catch. The crowds, the spectators, and my mom motivate me to go faster when they cheer me on and keep on going. My mom is my role model.

XTERRA: What advice would you give to other women your age who are thinking about trying out trail running?

AMY: Just do it! You’ve got nothing to loose!

EMILY: I would tell them it’s fun, but tough.

UPCOMING RACE SPOTLIGHT

Phenomenal Father's Day Race -- The XTERRA Presidio Challenge June 17th in the San Francisco Bay Area

The kick-off event for the newly founded NorCal Series takes place at 8:00 am on Sunday, June 17th with the XTERRA Presidio Challenge, a 5K and 10K on the trails of San Francisco's scenic, Presidio National Park.  

This Father's Day, engage your Dad (and the rest of the family) with a morning on the trails in pristine Presidio Park.  Whether you run for fitness or for fun, this event is sure to be a crowd pleaser.  You can even race it in a relay format!

In addition, the proceeds go towards Girls on the Run -- a non-competitive, curriculum-based running program for girls from 3rd through 8th grade to help build self -esteem and prepare them for a lifetime of self-respect and healthy living.  

More information on this event

SOCAL REGIONAL TRAIL RUN CHAMPIONS

After three awesome races in SoCal – regional champions have been crowned! The top 5 overall point-scorers in each age division have earned the opportunity to race in the XTERRA National Championship Trail Race in Lake Tahoe, NV on September 29th.

Women 20-29 Linda Sutera Mary Ohren Lindsay Krause Christine Venn Tiffany Bailey Women 30-39 Patricia Anglano Stephanie Greenfield Kate Major Cory Hoffman Amy Duffy Women 40-49 Michelle Racicot Christina Lightfoot Taiche Rudee Paula Newby-Fraser Marie Hermann Women 50-59 Sachiko Pedder Joanne Taylor Tina Conlee Linda Romney Colleen Hamman Women 60+ Susan Baker Donna Pietrzak Cheri Uno Sandy Scott Jane Castle

Men 10-19 Daniel Gonia Brandon Dugan William Macmiller Collin Jarvis Aaron Campbell Men 20-29 Joshua Denz Shawn St. Sauveur Paul Stockamore Conor Carey Jason Karp Men 30-39 Romualdo Sanchez Jacob Schmidt Joey Sutera Travis Burrell Jonathan Toker Men 40-49 Eric Drummond Todd Gottfried Rick Dodson Robert Baran Ron Paquette Men 50-59 Thomas Gey Ken Koestner Bruce Urquhart Rob McNair Rob Socci Men 60+ Jerome Wirz Mike McCartney George Baker Arthur Byrne Jerry Wirz

XTERRA Nutrition: Carbs: Quick, Slow or Confusing?

By Nancy Clark MS RD CSSD

Once upon a time, carbohydrates were referred to as simple or complex, sugars or starches. Today, the classification is more complicated; carbs are often ranked as quick or slow in a very complex system called the glycemic index. The glycemic index is theoretically based on how 50-grams of carbohydrates (not counting fiber) in a food will affect blood sugar levels. For example, white bread is a high glycemic index carb and supposedly causes a rapid “spike” in blood sugar, while beans are considered a low glycemic index carb and cause a more gradual increase in blood sugar levels.

The glycemic index was initially developed to help people with diabetes better regulate their blood glucose. But people with diabetes generally eat foods in combinations (for example, a sandwich with bread, turkey and tomato); this alters the glycemic index of the meal. Athletes, however, commonly eat foods solo (a banana, a bagel). Hence, exercise scientists became curious about the possibility that quick or slow carbs might impact exercise performance because they affect blood glucose in different ways. Could athletes use this ranking system to determine what to eat before, during, and after exercise?

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