EXPERT ADVICE

Veteran runner Brian Metzler of Boulder, CO returns to the XTERRA Trail Mix for another trail running tip… 

His resume includes being the founding editor of Trail Runner Magazine and Adventure Sports Magazine.  Brian 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.

Over the river and through the woods

The world isn’t flat and neither are most trails. And it’s a good thing on both counts.

Whether you live in the mountains, on the coast or somewhere in between, the trails you run are bound to have some ups and downs. Some of the hills you encounter are gradual inclines others are like the steep climbs and quick drops of a rollercoaster. While those hills can spice a casual romp through the woods, they can also be a bit treacherous and downright fatiguing.

Learning to run proficiently on technical trails takes some practice, just as mogul skiing, mountain biking or whitewater paddling all require time to perfect. But adhering to a few technique tips can help keep you upright and motoring along with tip-top form.

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Q&A SESSION WITH TRAIL RUNNER - TONY BRANAM

Tony, born and raised in Tennessee, is a Technology Coordinator for the Campbell County Board of Education.  He grew up in a wooded, rural area and began running as a child (don’t we all) and has never stopped.  Today, his favorite trail running partner is his 14-year-old daughter, Lucy.  Below are his words on running the road less traveled…

XTERRA: Why do you trail run?

TONY: I think it brings back feelings of when I was a kid and ran just for pure joy of movement and speed.  I enjoy the challenges of finding a pace, making the split second decisions on where and how to use your body, and running outdoors without usually having to worry about motorized traffic.  I also enjoy seeing how others enjoy the trails.  No matter how hard the run, everyone smiles!

XTERRA: What is it about Trail Running that excites you?
TONY:  Facing the unknowns.  How will I feel?  What condition will the trail be in?  Will I see something interesting that I have not seen before?  Will I fall?  Will I meet someone with that “trail-silly” smile on their face?  Will I even see anyone?  Did I bring everything I need?  When can I do this again?

XTERRA: Does trail running positively affect other areas of your life?

TONY: Facing the challenges of trail running helps you stay in good over-all shape, mentally and physically.  The outdoor experience helps relieve the stress of everyday problems.  It provides a great outdoor opportunity to share with others (My daughter Lucy also ran the Tennessee series and placed first overall in her age group.  She had a first-place and two third-place finishes.  The series gave us a great opportunity to train and run together for a shared goal.).

XTERRA: Any advice for people thinking about trying trail running?

TONY: Don’t be afraid of getting hurt, you will eventually fall, but chances are you will get up laughing.  Go easy at first.  Go your own speed.  Enjoy the view.  Enjoy the dirt/mud/rain/snow/bugs/wildlife, etc.  Get some good shoes and gear.  Find a race and use it as a goal to keep you motivated.  Run the race.  Walk if you feel the need, everyone walks somewhere (you’ll enjoy the scenery more when walking anyway).   Give it a try, more than once.  If you have a bad experience, try it again.  We all have bad days, but a bad day in the woods is better than a good day in a lot of other locations!

XTERRA: Well said Tony… we think so too

XTERRA FINDS THE CHAMPION IN YOU -- XTERRA NEVADA TRAIL RUN

XTERRA returns to Incline Village, NV on Saturday, September 29th for a weekend of athletic competitions aimed at seasoned professionals, as well as those who want a fun reason to get active outdoors.  For the latter group, the XTERRA Nevada Trail Run at 10:00 AM on Saturday, September 29th, is the event to get pumped up for.  As the final competition in the 2007 XTERRA Trail Running Points Series, this 5k or 10k race is produced for anyone and everyone looking to enjoy a workout in nature and support a great cause – AYSO Incline Village.

The pristine course takes participants through a conifer forest, where pines and cedars perfume the fresh mountain air and serve as a canopy from the hot sun.  Runners will be faced with log bridges and creek crossings on this natural track, loaded with tight and numerous switchbacks. 

Designed as a 5K loop, those who choose to do the short course end their journey after one circle.  The 10K runners cross the same finish area for the 5k, but continue on for a second trek around – using the cheers as an extra boost as they retrace their steps.  The 10k course also has other attributes, as it simultaneously will house XTERRA Regional Trail Running Champions who have qualified to compete for the title of 2007 XTERRA National Trail Running Champion.  In addition, it is the same track that professional XTERRA off-road triathletes will tackle the next day. 

WOMEN WIN A TRIP TO HAWAII: The ladies in the 10k event also are in contest for a very special prize fromHawaiian Airlines,as the top female is awarded a roundtrip airfare from the West Coast to Hawaii! So “wahine holo nui!” -- that’s Hawaiian Airlines way of saying, “run fast young lady!”. 

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HYDRATE IN STYLE

Just because the temperature is not stifling hot, this does not mean you should slack on getting enough fluids into your system.  Hydrate, hydrate, hydrate…

If you want to enjoy your workout “hands free”, consider a belted option such as these lightweight, ventilated numbers with two evenly distributed bottles. 

WWW.XTERRAGEAR.COM

XTERRA NUTRITION - Protein: The Pros, Cons and Confusion

By Nancy Clark, MS, RD, CSSD September 2007

Athletes who want to build muscles and recover well from workouts often feel confused by ads for protein supplements. They wonder how much and what kinds of protein they should consume—and if egg whites or chicken can do the job. The following information can help you optimize your protein intake—and your peace of mind.

Question: "I want to bulk up. I've started drinking three protein shakes per day between meals. Is this enough or too much?

Answer: To determine how many protein shakes you need, you should first determine how much protein your body actually can use. You need adequate protein to enhance muscle growth; excess protein is unlikely better. Most exercise scientists agree 1 gram of protein per pound of body weight is a very generous protein allowance for athletes building muscle mass. (More likely, 0.5 to 0.75 gms protein per pound will do the job if you are eating plenty of calories—but let's be generous.) This means a novice 180-pound body builder gets more than enough protein with 180 grams of protein per day. He can easily consume that much with one quart of skim milk, two cans of tuna (i.e., two sandwiches at lunch), and one hefty (8 ounces) piece of chicken, beef or fish at dinner. Consuming protein shakes on top of this simply adds (expensive) calories. You could more wisely get the calories from carbs to fuel your workouts.

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* All views expressed in this article are those of the author, and do not necessarily represent the views of Team Unlimited or XTERRA.