POINTER FROM THE EXPERT

This month’s trail running tip comes from veteran runner Brian Metzler of Boulder, CO. Founding editor of Trail Runner Magazine and Adventure Sports Magazine, he also authored the book "Running Colorado's Front Range". Metzler has penned articles for Runner's World, Running Times, Men's Journal and Outside magazine. He has run more than 400 races during the past 25 years, ranging from 50 meters to 100 miles.

Train for Your First Trail Race

Although you might have raced a 5K, 10k or a marathon on the roads before, running a trail race of those distances — whether it’s the Leatherman’s Loop 10K in Cross River, New York, the Pikes Peak Marathon in Manitou Springs, Colorado or any one of the dozens of races in the XTERRA Trail Run Series — can be a completely different animal. Because almost every trail race — no matter where it is — has hills, lots of turns or unique obstacles like fallen trees or creeks crossings, you’re not going to be able to run as fast as you would on roads. But it’s not all about what your stopwatch says. Being away from the crowds, running on a soft surface and perhaps taking in some extraordinary views are a few of the appealing things about trail running and why the sport is growing by leaps and bounds in the U.S.

“Once you’ve picked a race, learn about the specifics of the racecourse and train on similar terrain a couple of times per week”, says Dave Mackey, a four-time winner of Colorado’s grueling Breckenridge Crest Trail Marathon 24-miler and a two-time runner-up in the Pikes Peak Marathon.

You’ll still want to mix in long runs and speed work as you would for a road race of the same distance, he says, but adding hill repeats and “fartlek” intervals on similar trails will go a long way in helping you survive with your lungs intact. In one of Mackey’s typical fartlek workouts, he alternates between moderate- and fast-paced spurts that last between three and eight minutes. His total running time varies between 45 minutes and two hours and he typically does the workout once a week on a soft, flat trail.

On race day, Mackey suggests starting slowly and running smart, especially if the race has big hills or is situated at high altitude. “The biggest difference is probably going to be your pace,” Mackey says. “If you normally run 7-minute miles on the road, you’re probably not going to run that pace in a trail run. So you’ve got to make sure you don’t go out too fast in the couple of miles. Otherwise you’ll be completely trashed and sucking air half-way through the race.”

In other words, start slow, enjoy the scenery and pick up speed as you go.  And relish in the fact that, instead of running city streets crowded with hordes of runners, you’re scurrying through the woods like a wild animal.

MIDWEST SERIES RACE PREVIEW: "THE DOT" MARKS THE SPOT

Wyandotte County Lake, a hidden gem in Kansas City, will host the 3rd annual XTERRA Dot Trail Trot – a 5k and 10k trail running adventure on Saturday September 8th, 2007. 

Athletes of all ages and skill levels will “run like the wind” through the rocky and hilly terrain of Wyandotte County Lake.  Those who swiftly navigate through the course will be on point to getting medals and prizes from The North Face.  Also, the top finishers from this event combined with the previous two are in contention to be crowned XTERRA Midwest Champion and qualify for the nationals in Lake Tahoe, NV next month!

Mother Nature is notorious for bringing her best to the XTERRA athletes for this race.  Last year she delivered an extra challenging course with downed trees, mud and drizzly weather.  Athletes emerged from the woods looking as if they had been crawling through the trails instead of running them!  Runners who frequent the road have a blast with the XTERRA off-road trail run series because it gives their bodies a change of pace and the tricky terrain literally keeps them on their toes.

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ATHLETE PROFILE: AMY VANGUNDY

One of the athletes we found that is running the XTERRA Dot Trot Trail Run (featured above) is Amy VanGundy, a Graduate Assistant at Pittsburg State University who is working towards a Masters in Technology Education.

Amy ran track and cross-country in both high school and college.  She went to XC nationals in 2003 and in 2006 as the team captain for PSU.  In addition, with her teammate sister, she still holds a few relay records at PSU and her high school.  The XTERRA Midwest Series has been her first experience with racing off-road.  However, she could have fooled us by her first place overall finish in the 10k at the XTERRA Stump Jumpin’ Trail Stomp and 2nd place overall in the XTERRA Pain Terrain.  You go girl!  Good luck at “The Dot”.

XTERRA: What inspired you to get into trail running races?
AMY:  The name XTERRA “Pain Terrain” is what originally caught my attention.  It ‘s new and exciting, and as a retired cross-country runner, it allows me to push myself and continue to compete.  The fact that trail runs are tougher, and that most people shy away from them makes it more appealing to me.  It’s an exciting challenge.

XTERRA: How does running positively affect other areas of your life?
AMY: Running is a release from stress, and helps me clear my head and stay focused on the things that really matter in life.  It is an act of worship for me and I run to glorify God. When I run through various terrain, or on trails I can see His hand in it all.  The Lord is my strength and he keeps everything in perspective for me.

XTERRA: Give some advice for people thinking about trying Trail Running:
AMY: My first trail run was pretty rough.  I ran it like I was racing a road race or a Cross Country race, resulting in falling twice and getting some impressive scars.  My advice would be to ease into a good rhythm and when you become more comfortable with that take it up a notch.

XTERRA: What is your most memorable XTERRA racing moment:
AMY: When I ran my first trail race I fell twice, but there were two guys behind me that helped me up and we all finished the race together. It was awesome to have two complete strangers encouraging me throughout the race.

XTERRA: Finish this sentence --  XTERRA Trail Runs are…
AMY: Not for the ”Average Joe”, come see what you’re made of!

XTERRA GEAR

When running on the trails, don’t forget to cushion your tootsies with the right kind of socks.  This Balega number is trail specific and will ward off blisters while keep your toes cozy.

• Hand-linked seamless toe for seamfree comfort
• Extra-deep heel pocket
• Elastic panel through arch for enhanced fit
• Reduced cushion at critical flex points
• Two stage comfort top
• XTERRA logo incorporates additional cushion across lacing points

Balega socks have been designed and race proven over many years.  All of its products are race developed and tested at its South African production facility and the development team is made up of genuine athletes who regularly compete in events such as the Comrades and Two Ocean’s ultra marathons as well as many other shorter distance events both on and off road.  All Balega socks are manufactured at its state-of-the-art production facility in Cape Town, South Africa, utilizing the best raw materials available. 

WWW.XTERRAGEAR.COM

XTERRA NUTRITION - Eating Before Competing

By Nancy Clark, MS, RD

Avoid food for several hours before you exercise or compete?
How about a snack or an energy bar before you swim?
Is the thought of food on race day a little more than you can handle?
Experimenting can give you top energy and performance.

Is it bad to eat before exercising or competing?
As long as your activity is moderate (at a pace you can maintain for more than 30 minutes), your body can digest food during exercise.

Pre-activity eating can help you significantly by supplying energy for sustained exercise and preventing the lightheadedness, fatigue, and indecisiveness that can result from low blood sugar.

The food you eat 5 minutes to 4 hours before activity helps fuel your muscles and brain, and it can help you perform better.

For a few people whose activity is moderately paced, eating causes gastric upset or intestinal problems.

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