Trail Runner #82 by Quent Williams

DREAM TRIP!

Spain’s Costa Brava region

One Dirty Magazine

september 2012 p ISSUE 82

Traversing

Utah’s spectacular Zion

Experience

Spokane’s

town-and-country trail systems

National Park

Eat Up!

How to forage your own food on the trail

>Coach’s Advice

Paleo diet and racing Control asthma Give blood Two-a-day runs: not just for the pros see page 38

Learn how to prevent hip injuries see page 46

display thru september

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Steve Gallow

Ithaca, New York

Date: June 8, 2013 Distance: 50 miles Awards: $12,000 cash purse plus sponsor gear

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Course features ~5,600 feet of elevation gain/loss with 12 miles of park

pavement â&#x20AC;&#x201D; including historic stone staircases, waterfalls and 38 miles of trail

This event made possible in part by a grant from the Tompkins County Tourism Program

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one dirty magazine september 2012 trailrunnermag.com

Everyman’s Exposed

DEPARTMENTS 6 FAVORITE TRAIL 8 EDITOR’S NOTE 10 LETTERS 14 MAKING TRACKS

Four Perfect Days

A trail-running tour of Spain’s Costa Brava region yields an unexpected immersion in Catalonian gastronomy, culture and history. By Elinor Fish Photos by Chris Hunter

Field. Forest. Food.

Make your next trail run a foraging adventure. By Hyewon Grigoni

22 GREAT ESCAPES Near Nature, Near Perfect. Spokane citylimits’ and outlying trails rival any other urban venue. By Jon Jonckers

28 ASK THE COACH Should you donate blood? Mixing paleo diet and race food. How to deal with asthma. 30 FACES Take This Job and Shove It. John Fegyveresi goes from desk jockey to hardened ultrarunner. By Cliff White

32 RUN AMOK 34 ADVENTURE 38 TRAINING Doctor’s Orders. Take two runs a day and call me in the morning. By Jason R. Karp, Ph.D.

42 NUTRITION Anemia Answers. Iron out its causes and prevention.

By Dr. Krista Bragg DNP and Ken Bragg BSN RN CPT

46 TRAIL RX It’s All in the Hips. Understand your hips and reduce debilitating injuries. By Ian McMahan

THIS PAGE: Pablo Rodriguez of Running Costa Brava Tours flexes his running muscles on the Cap de Creus headland in Catalonia, Spain. Photo by Chris Hunter COVER: Luke Nelson and Krissy Moehl exploring the endless canyons and slickrock of eastern Zion National Park, Utah. Photo by Fredrik Marmsater

64 TOPHY SERIES RACE CALENDAR 66 TRAIL TESTED 70 LAST GASP

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Favorite trail Photo and text by D. Scott Clark

Pangong Tso, Ladakh Region of Jammu and Kashmir, India

RUNNER: Cammy Andrews, 24, of New York, New York BETA: The trail begins on the southwest shore of Pangong Tso (lake) and follows the shoreline of the beautiful high-elevation saltwater lake for about 35 kilometers. The blue-green water contrasts with the surrounding desert mountains. Spanning the border between India and China, the area is sensitive, and authorities can stop and question you because of the proximity to China. DIFFICULTY: Difficult, with a starting elevation of over 14,000 feet and rugged terrain. Since the trail follows the lake shoreline, there is not much elevation gain. Bring a jacket. Even in the summer, inclement weather can roll in unexpectedly. INFO: To get to Pangong you must hire a private car for the five-hour drive from Leh. The drive takes you over Changla Pass, the “World’s Third Highest Motorable Road,” at 17,585 feet.

editor’s note by michael benge

A Battle Lost

to be greeted with a strong hug, a HUGE smile and lots of kind words.” He was one of my best workout partners, pushing me through with encouragement and his own ability to suffer and embrace a challenge. He was a trail runner too. Another friend and top trail racer commented, “Mikey had the most perfect running form.” But he didn’t really like it all that much. In fact, he once told me that he usually wore a weight vest so he wouldn’t have to run as far. Mikey also ran up against demons; he had addiction issues with alcohol and hard drugs. I always found that hard to believe, as the Mikey I knew was the beaming picture of health and self-confidence. Recently, though, he had disappeared from CrossFit workouts and City Market. I heard second-hand that he was getting help, and I wondered and hoped. But, in the end, he wasn’t able to overcome his toughest challenge, himself. I don’t know what finally sends someone

If only he could have held on

hen I checked my local CrossFit gym’s Workout of the Day (WOD), I felt as if I was gut-kicked with a combat boot, and not because I simply dreaded the arduous session. The top of the web page read, “A CELEBRATION OF LIFE,” and the WOD was deemed “Mikey.” Workouts are frequently named after memorable people, typically courageous military folks who lost their lives. The second line was, “He touched many of our hearts, but lost his battle.” Mikey was 23. He had bright, light-blue eyes, a huge smile, surplus charisma and energy, and beastly strength. A manager at the local City Market grocery store as well as a CrossFit regular, he connected with people, whether you were his age or twice it. “Who knew going to City Market could be the highlight of one’s day?” wrote someone on his Facebook page. “When Mikey was working, it was always such a treat

over the edge. I know that some are able to channel an unhealthy addiction for a healthy one, or at least one less likely to lead to death. For some with addiction issues, hitting bottom can result in an epiphany, where a newfound appreciation of life and self takes over. In June Timothy Olson, 28, of Ashland, Oregon, stormed the hotly contested Western States 100-Mile Endurance Run, setting a course record. A former user, he emailed me during correspondence: “I wanted to stop so many times, but then I would spiral back into trouble. The heart wants to stop and knows it’s the best choice, but the mind will play tricks and decide for you.” During one particular suicidal low point, he experienced what he has called a “moment of satori/awakening when I decided to … start living!” He told me, “Running saved me, but more than running, it was being in nature and the connection with all things. Breathing in fresh air, watching the trees sway in the wind, sleeping under the stars and learning to just be is when I turned things around.” I only wish Mikey was still here, like Olson, to explore his own vast potential. ■

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letters

email: letters@trailrunnermag.com

Run Free I want to thank Brian Metzler for so eloquently capturing the essence of Micah True’s journey along the trails of life (see “Farewell, Caballo Blanco,” July 2012, Issue 81). I had the honor of sharing with Brian endless stories of Micah’s passion for running, along with his devotion to supporting the running traditions of the Raramuri families of Las Barrancas Del Cobre. It was also comforting to see the beautiful memories of photos from our cherished friend, artist Luis Escobar. Through Brian’s words, we all shared the magical celebration of the Caballo Blanco Ultra Marathon, a place of peace, harmony and hope for all cultures. As a reporter, Brian exemplified compassion and support to our family and friends, as we begin to heal, and somehow move forward in life without the beauty of Micah. With heartfelt gratitude, we thank you for allowing Micah’s message to inspire all of us to run free. —Maria Walton, Phoenix, AZ

I Can Relate I’ve been reading your magazine for a couple of years now, but none of the articles have had me laughing and nearly barfing

at the same time as Bernie Boettcher’s Last Gasp piece in the June edition (Issue 80). Having had to monkey around with some sewer pipes in a previous career, I could easily visualize his predicament under the crawl space. Oh, and, yes, I’ve been blocked occasionally on trail races here in Colorado’s Roaring Fork Valley, but most runners are fairly courteous and respond well to a friendly, “Hey, can I get by?” Keep the light humor coming, Bernie. —Michael Solondz, Aspen, CO

What You Callin’ Pancake Flat? In the article “Run Riddle Run” (Making Tracks, July 2012, Issue 81) Jadyn Stevens refers to Cincinnati as “pancake flat.” We may not have mountains nearby, but the city is notorious for its hills, including the infamous seven: Mount Adams, Walnut Hills, Mount Auburn, Vine Street Hill, College Hill, Fairmount and Price Hill. Incidentally, I have had the pleasure to run in a number of ultra trail races with David Riddle. He “sprints” past me in every one. —Patrick Farrell, Kings Mills, OH

It’s About Elevation Change I read with great interest Jadyn Stevens’ article about Cincinnati trail runner David Riddle, in the July 2012 issue. It is exciting to have a world-class runner in the neighborhood and we look forward to seeing how he does as he transitions to the 100-mile distance for the first time at Western States [Riddle ended up finishing 11th in a stacked field]. In the article Stevens mentions that David generally trains in “pancake-flat Cincinnati.” I challenge Stevens to come run the Stone Steps 50K this fall and see what he thinks of our “pancake-flat” city. What we lack in altitude we make up for in elevation change! —Brian Nash, Cincinnati, OH

Kinabalu Climbathon Watered Down According to the Mount Kinabalu Climbathon website, there are substantial changes in the course this year (see Take Your Mark, June 2012, Issue 80). It will no longer reach the summit and now turns around at Layang-

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letters Layang station at 2760 meters, effectively cutting the vertical in half, and making it no longer a contender for “world’s toughest mountain race.” I’ve had my eye on this race for a few years, but this latest incarnation makes it look like more of a tourist attraction than the unique challenge that initially attracted me. Also, “Nobody Looks for You in Mexico,” by Rickey Gates (March 2012, Issue 78), was a fun article but I was surprised that there was no mention of the excellent races on those mountains. I went down for the Skyrace Malinche in November, a 16K out-andback to La Malinche’s 14,640-foot summit. I had such a great time that I went back in December for the Iztaccihuatl 4000, a 25K with 6500 feet of elevation gain, and in April, I ran the Skyrace Mexiquesne, a 25K on Nevado de Toluca. These are great races, professionally run by race director Pedro Fletes (www.parasalvajes.com.mx). —James Sparks, Lyons, CO

CORRECTION In Editor’s Note, July 2012, Issue 80, we neglected to note that Chuck Smead won the prestigious Sierre-Zinal in 1977, becoming the first American to do so.

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WARNING! The activities described in Trail Runner carry a significant risk of personal injury or death. DO NOT participate in these activities unless you are an expert, have sought or obtained qualified professional instruction or guidance, are knowledgeable about the risks involved, and are willing to assume personal responsibility for all risks associated with these activities. TRAIL RUNNER MAKES NO WARRANTIES, EXPRESSED OR IMPLIED, OF ANY KIND REGARDING THE CONTENTS OF THIS MAGAZINE, AND EXPRESSLY DISCLAIMS ANY WARRANTY REGARDING THE ACCURACY OR RELIABILITY OF INFORMATION CONTAINED HEREIN. Trail Runner further disclaims any responsibility for injuries or death incurred by any person engaging in these activities. Use the information contained in this magazine at your own risk, and do not depend on the information contained in this magazine for personal safety or for determining whether to attempt any climb, route or activity described herein. The views herein are those of the writers and

advertisers; they do not necessarily reflect the views of Trail Runner’s ownership. • Manuscripts, photographs and correspondence are welcome. Unsolicited materials should be accompanied by return postage. Trail Runner is not responsible for unsolicited materials. All manuscripts and photos are subject to Trail Runner’s terms, conditions and rates • Please allow up to 6 weeks for the first issue after subscribing or a change of address (to expect continuous service). No part of this publication may be reproduced without written permission from the publisher. © Copyright 2012 by Big Stone Publishing Ltd.

Trailrunnermag.com | September 2012

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making tracks by Alex Kurt photo by joe viger

Glenn Randall versus The Mountain Why did the worldchampion Nordic skier turn to running?

Q&A W

e caught up with Randall to discuss his life as a skier turned runner, and his hopes for the rest of this year’s mountain-running season. How did you get into running and skiing? Both of my parents came from a Nordic skiing background. My father was on the U.S. Ski Team and my mother was an Olympian for Norway. I wanted to be a good skier, and got into running because it’s good cross training. Why did you switch your focus from skiing to running? Between the 2010 and 2011 Tr ailrunnerm ag.com | september 2012

lenn Randall came into running fame (or notoriety, depending on who you ask) at the Boston Marathon in April, where he set a blistering pace and led the race by a wide margin in the early miles before fading to 60th place (he finished in 2:37:13). Despite being unknown in the running world before Boston, Randall is quickly rising as a top trail and mountain runner. The 25-year-old from Mesa, Colorado, won three World Junior skiing titles before college. In 2008, he was the individual NCAA champion in cross-country skiing, leading Dartmouth to a team title. He also ran in college, qualifying individually for the 2008 NCAA cross-country championship, where he placed 61st. “Glenn is one of the toughest competitors I have had in my 20 years at Dartmouth,” says head cross-

Nordic seasons, I wanted to do some running races to keep my mental and physical racing form. So in 2010 I ran Colorado’s Mount Evans, the Vail Hill Climb and the Pikes Peak Ascent. I ended up winning all three. Prize money is really hard to come by in skiing, and there aren’t as many people. … I realized my heart was more into running. My last ski race was in April 2011. You compete in a wide variety of races. Do you have a preference for the road or the trails? Not really. I’m willing to appreciate a race and a course for what it is. Trails save your

country coach, Barry Hartwick. “He thrives in big race situations and always pushes himself to the max.” After college, Randall turned his attention to running full time. His marathon debut at Chicago last October was 2:20:40. Prior to that, in the summer of 2011, he finished fourth at New Hampshire’s grueling uphill Mount Washington Road Race in 1:03:36, and came in eighth at Switzerland’s famous and competitive 31-kilometer mountain race, Sierre-Zinal. His success streak continued this year with a new course record at the Black Canyon Ascent in Montrose, Colorado, followed by a win at the Vail Pass Half Marathon at the Teva Mountain Games

I’ll go out and tell myself it’s between the mountain and me. And whatever happens happens. in Vail, Colorado. Then, he returned to Mount Washington, again taking fourth, in 1:00:58, and earning a spot on the 2012 Men’s U.S. Mountain Running Team. Yet the soft-spoken Randall, who runs up to 140 miles a week around Mesa, Colorado, is not one for self-promotion. “I’m just trying to see what I can do,” he says. “I find if I concentrate on a specific goal [like winning] it’s a lot less likely to happen than if I just focus on having good races.” ■

legs more and roads allow you to go faster. I think it’s important to incorporate both into your training.

me—the proverbial carrot on a stick—and people right behind me, chasing me, and that helped me go faster.

You finished fourth at Mount Washington again this year, but in a much faster time (and with the added bonus of qualifying for the USMRT). How did the race unfold for you? I’m not sure it’s possible to feel good on Mount Washington. The course joke is “Only one hill,” but that hill is the entire race. As far as going faster this year, having done the race once before helped, and so did an extra year of training. There were also people right ahead of

What are your race goals at the World Mountain Running Championships? I run my best when I don’t think about results. I’ll go out and tell myself it’s between the mountain and me. And whatever happens happens. To read more about the 2012 Mount Washington Road Race, read our online race preview and recap at www.trailrunnermag.com.

CONGRATULATIONS TO ALL THE RUNNERS WHO PARTICIPATED IN THE 2012 TRANSROCKIES RUN

6 120 1

STA G E S

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UNFORGETTABLE EXPERIENCE

The TransRockies run is about the people and the stories they share as much as it is about running. We look forward to hearing and reading your stories in the weeks ahead. Share your experience at: gore-tex.com

Photo: Stefan Schuetz

making tracks

Running Long in Vermont Green Mountain Club prepares to re-route the Long Trail

t’s a muggy Vermont morning in June, and my four-person team gathers at the base of Camel’s Hump in Huntington. Our plan: run a stretch of trail that will soon cease to exist. We will start at the Burrows trailhead in Huntington, pick up the Long Trail (LT) on the summit of Camel’s Hump (4083 feet) and follow the LT to the state high point, Mount Mansfield (4395 feet), 32 miles away. Where is the trail going? Most of Vermont’s Long Trail—the 271-mile footpath that spans the length of the state from the Massachusetts to Quebec border—is staying right where it is. But this 32-mile stretch is, according to Will Wiquist, executive director of the Green Mountain Club, the trail’s last big “problem” section.

> What’s the Problem? For the Green Mountain Club (GMC), steward of the 102-yearold LT (the nation’s oldest long-distance footpath), the problem is complex. Without the resources or property rights to build a bridge across the Winooski, for decades trail users have detoured three miles along a paved road to the nearest bridge. “It’s supposed to be a path through the woods,” says Wiquist, who points out that the rest of the LT is just that. “This section is something we’ve been working on for 100 years.” In 1912, the Vermont legislature appropriated funds ($500 to be exact) for a bridge spanning the Winooski, but a century later there is no bridge and hikers are still walking along the road. Complicating life for the GMC has been the fact that the stretch of the LT immediately north of the Winooski crosses 14 private land tracts and thus depends on landowners’ generosity for users to cut through their properties.

All this changes this summer when the Green Mountain Club breaks ground on a huge project: the construction of a new suspension footbridge across the Winooski and a major re-routing of the trail north of the river, which will be completed in 2013. Most of the new route will sit on land acquired over the last decade—and all the land will carry easements, forever conserving it for LT use. The project, which affects only eight miles of the LT, is no Tr ailrunnerm ag.com | september 2012

Cam Clark

> A Major Trail Project

making tracks

simple task. For one, consider its price tag: $1.3 million, some of which comes from the state, but most from private donations. (The GMC is still $150,000 shy of the project’s target.) Meanwhile, says Wiquist, in just a few hundred yards, the new route will cross a town road, one of Ver“I get mont’s largest rivexcited ers, a town forest, an active railroad, every time state highway, an the trail lets ainterstate, another me run ...” town road, two private properties (with conservation easements protecting the trail corridor) and a piece of land purchased by the GMC to become state land. When the dust settles in Fall 2013, trail users will be treated to a river crossing and a riverside walk—and minimal pavement. The stretch of trail between Jonesville and Bolton Notch—although the GMC will continue to maintain it for day use—will cease to be a part of the Long Trail.

> Running the Long Trail During our run, the rest of the route covers such rugged terrain that we are frequently slowing down to climb over ledges, descend steep drops, and wade through streams. “I get excited every time the trail lets me run,” says Todd Archambault, who is using the trip to prepare for the Vermont 100-Mile Endurance Run in July. I ran the Vermont City Marathon in 3:11 a couple of weeks before our LT excursion. By contrast, 29 miles on the LT take 10 hours. Knowing we’d be out well after dark in order to run our intended 32 miles, we cut it short and turn down a side trail two miles shy of Mount Mansfield, where my wife, Alison, meets us and shuttles us back home. The next morning, not ones to stop short of a goal, Alison and I return to the trailhead. We jog up the Nebraska Notch Trail and pick up the LT, which soon has us scrambling over chutes and ladders on the side of Mount Mansfield. We reach the summit and run the mile-long ridge. Before descending, we look back across the Green Mountains and the Winooski River Valley, knowing that even footpaths in the woods need maintenance and someone to look after them. Mark Aiken is a runner, writer and ski instructor who lives in Richmond, Vermont.

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Amount of elevation gain, in feet, at the TEVA Mountain Games 10K Spring Runoff in Vail, Colorado. The race, which takes place above 8000 feet, has bragging rights as one of the country’s most difficult 10Ks, featuring relentless lung- and leg-hammering ascents and descents along Vail Mountain’s singletrack, gravel roads and grass ski slopes. For more info on the race and the rest of the TEVA Mountain Games, visit: www.tevamountaingames.com/summer DAVID CLIFFORD (BOTTOM); COURTESY OF JANJI

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Holiday Scavenager Hunt { 13,642 } Elevation, in feet, of Jungfrau, a mountain in the Bernese Alps that is part of the backdrop of the Jungfrau Marathon, the 2012 World Long Distance Mountain Running Challenge race that will take place in Interlaken, Switzerland, this September. The 26.2-miler finishes at the mountain pass Kleine Scheidegg, on the flanks of the 13,025foot Eiger and 13,474 Mönch. For more information visit: www.jungfrau-marathon.ch

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Number of minutes by which Canadian ultrarunner Ellie Greenwood smashed the previously thought untouchable Western States 100Mile Endurance Run women’s record (17:37:51) set by ultrarunning legend Anne Trason 18 years ago. In a post-race interview posted on our website, Greenwood says, “Just after Forest Hill (mile 60) I was concerned I might have gone too hard too soon, but by Rucky Chucky [mile 78] I knew I could hold on.” For a full race recap, visit: www.trailrunnermag.com

Don’t miss the December issue of Trail Runner. We’re putting together a running present that Santa can’t top. HOW DOES IT WORK? Search the photo above and find the Trail Runner Holiday Icon. If you can find it here, you have a shot at winning over a $1,000 of dollars worth of gear simply by hunting through the December issue of Trail Runner for the same icon. More details to come in the next issue of Trail Runner. Watch our website and facebook too!

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From the Mountains to the Sea Diane Van Deren breaks record on 1000-mile North Carolina trail By Alex Kurt

n June 1, Diane Van Deren completed North Carolina’s Mountains-to-Sea Trail (MST) in 22 days 5 hours 3 minutes, besting the previous record of 24 days 3 hours 50 minutes. In the process, she raised over $26,000 for Friends of the Mountains-to-Sea Trail, a Raleigh, North Carolina-based nonprofit that helps build and protect the trail. Van Deren, 52, endured nearly 1000 miles of rocky footing, low visibility and tropical-storm conditions on a trail most people have never heard of. But the accomplished runner is used to challenges—she spent 10 years racked by epilepsy before a risky brain surgery made her seizures a thing of the past, though she still lives with some side effects, including short-term memory issues “Anything and [see “It’s All In the Head,” Issue 64, March 2010]. everything that Van Deren first learned could be thrown at of the MST while in North Carolina last October on a us we dealt with, speaking tour with The North and it was because Face. The trail starts on the border of North Carolina of teamwork.” and Tennessee in the Great Smokey Mountains and runs through the Blue Ridge Mountains, over Mount Mitchell, through the Piedmont foothills and coastal swamps before ending at the Atlantic Ocean. Many of its eastern sections are still in development and follow rural roads. “We got the idea that we could raise more money and awareness of the trail if she ran the whole thing,” says Chuck Millsaps of the Great Outdoor Provision Company, the retailer where Van Deren spoke. “Soon we were putting together an expedition proposal for The North Face.” Tr ailrunnerm ag.com | september 2012

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10.21.12 Michael Wardian lays down a CR and seals up the 2011 USA 50 Mile Road Championship in 5:33:46.

making tracks

While Van Deren began training, Millsaps took charge of logistics. “Diane wanted to do it in 21 days,” he says. “So we had to break down the 38 standard sections of the trail into 21 sections. We also got several guide runners who knew the local sections to help her along.” As soon as Van Deren started at 4:26 a.m. on May 10 she hit road blocks. “Our plan was to knock off 40 or 50 miles a day, but it was the most technical trail I’ve ever run,” she says. “We were behind schedule after six days.” Adding to Van Deren’s troubles were constantly wet feet and blisters due to rain and river crossings. “The hardest part was keeping my head in the game. One foot was so swollen I fell over trying to get my shoe on in the mornings.” But as she slogged through days that routinely lasted 20 hours, Van Deren says the company of other runners lifted her spirits. “The high for me was that these other runners were giving up time—like a whole day—to help me,” she says. Ultrarunner Annette Bednosky, who lives near the trail in Jefferson, North Carolina, joined Van Deren for 190 total miles over five days. “I was hooked on Diane’s energy,” says Bednosky. “I expected to respect Diane’s tenacity and athleticism, yet I wasn’t prepared for her charisma and ability to share such a selfless attitude while maintaining focus on her mission.” Van Deren was also buoyed when conditions eased up after the first week. “After the mountains, the countryside opened up,” she says. “I had stared at the ground for seven straight days and, finally, I could look up.” Then, on the 21st day, Van Deren endured 40-mile-per-hour winds and pelting rain from Tropical Storm Beryl, but she wasn’t deterred: the next day she stood atop a massive sand dune in Jockey’s Ridge State Park—the end of the MST. Van Deren lauded the work of her team, saying, “Anything and everything that could be thrown at us, we dealt with, and it was because of teamwork.” “The effort ended up getting a lot of exposure, and that’s momentum for continued efforts to build and preserve the trail,” says Millsaps. For more information about the trail, visit www.ncmst.org. And, to learn more about Dian Van Deren’s run, visit www.greatoutdoorprovision.com/mst-endurance-run. ■

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great escapes story and photos Jon Jonckers Spokane Swifts Lori Buratto (pink) and Heather LeFriec (yellow) training in Riverside State Park near the Fort George Wright Military Cemetery Natural Area, near Big Rock, just south of Tower Mountain.

initially sprout from game paths, then some foot traffic, it’s often the mile-munching mountain bikers that do a majority of the work here. The bluff below High Drive showcases their efforts, and multiple trails criss-cross the steep west and south sides of Spokane’s South Hill. Bordered by the Qualchan golf course, Hangman Creek and a pair of railroad tracks, these trails deliver

Near Nature Near Perfect

Spokane city-limits’ and outlying trails rival any other urban venue

or eight months of the year, every Thursday, the Flying Irish running club meets in downtown Spokane for a three-mile run. Afterward, those who have earned their coveted Flying Irish shirt receive notable discounts on beer and burgers. In order to qualify for the shirt, a runner must run with the group six times, and, after his sixth, he or she must stand on the stage and tell an Irishthemed joke. Nine times out of 10, it’s a drinking joke. The club swells in the summer when colleges are out, and new runners show up to test the waters, gauge the group’s running talent or get the inside scoop about local trails. At a recent Flying Irish event, one seasoned runner proclaimed to another, “What the hell! The roads in Spokane are so bad, I swear, it’s like every run is a trail run!” While the roads in Spokane aren’t really that bad, trail running is a staple activity in the community. Located in a sweet spot between the Cascades and the Selkirk mountains, Spokane’s surrounding area hosts dozens of clean lakes and rivers. Tucked into the leeward side of the Cascades, on the edge of the arid Columbia River Basin, the area boasts a stable climate allowing for year-round trail running. Perhaps the best way to quantify Tr ailrunnerm ag.com | September 2012

the success of the Inland Northwest trail running is to count the number of ways one can connect with the local trailrunning prospects.

> CITY LIMITS Spokane stretches east-west along Interstate 90 and the Spokane River. It’s so close to Washington’s eastern border that the “k a n e” in Spokane often rests in Idaho when you find it on a map. The trail-running opportunities in town easily compete with some of the bigger destinations just outside of the city limits. Several trail systems rise right from the center of town. From Beacon Hill to Dishman Hills to the bluff below High Drive, nearly every neighborhood hosts a natural area with volunteer-maintained trails. The breadth of these urban trailrunning locations feed directly into the prominence of the Spokane high-school boys’ cross-country dominance. Whereas some high schools might have a dynasty, virtually every Greater Spokane League (GSL) school has produced nationally recognized runners and championshipcaliber teams (see sidebar). Like in many places, a good portion of the credit in trail development belongs to the mountain-bike tribe, and Spokane trail runners know this. While many trails

You can run for as long as you want, for as many miles as you want, without running the same trail twice. some calf-burning tests while overlooking the Latah Valley. To the west of town, yet still within city limits, Riverside State Park warrants recognition as perhaps the most userfriendly, non-motorized section of metrobackcountry in all of Washington. Between the Spokane River and the massive basalt cliffs lining Meenach Bridge to SevenMile Bridge, the Park provides Spokane with a special trail-running sanctuary. Riverside is the second largest Washington State Park and features enough trails to host a respectable 50-kilometer trail race every April, as well as the occasional running camp. Essentially every nearby high school and college, plus all of the area running teams, make a point of training at Riverside. Three roads, one footbridge and one paved bike path grant the only access to the primary southern portion of the Park. Andy and Heather LeFriec might be the quirkiest running couple in town. Even though they’re happily married, they banter like Felix and Oscar on Facebook about their running, or their grueling workouts, or their teammate’s accomplishments. Heather helped initiate a successful women’s running team, the Spokane Swifts, and they regularly meet at the Military Cemetery parking lot inside Riverside for lengthy endurance runs. Andy co-founded a men’s running team, the Spokane Distance Project, and many of its members traverse the Park every month of the year.

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Heather LeFriec sampling one of the best trails in the Dishman Hills Natural Area, near Big Rock, just south of Tower Mountain.

Trailhead Spokane, Washington > Seasons. Thanks to the rainshadow effect from the Cascade Mountains, the weather in Spokane maintains an even keel. The winters aren’t too cold, roughly mid-30s, and the summers aren’t too hot, averaging mid-80s. > Resources. While Spokane has its share of big-box sports stores, there’s really only one running specialty store. The Runners

Soul (www.runnerssoulspokane. com) has two locations, a knowledgeable staff and the best selection of running gear. Runnerup alternatives include REI, Fitness Fanatics and Mountain Gear. > Refuel. O’Doherty’s Irish Grille looks like many downtown pubs, but the charm and character inside is unmatched. Order a Hooligan Hannigan with a Black Death

Says Heather, “You can run for as long as you want, for as many miles as you want, without running the same trail twice. You’ll pass big basalt boulders, old concrete walls made for military training and lots of whitetail deer. The terrain is diverse and the trails are user-friendly— they are marked, and it’s impossible to get lost as long as you keep the river in sight. You don’t have to be an experienced trail runner to enjoy it.” Adds Andy, “For me, it is the river. There is something wild and uncontrollable about a river that connects with my soul, and often stops me dead in my tracks. … I have no choice but to lift my hands in a prayer of thanks.”

> FARTHER AFIELD Equally beautiful and wild, yet more tranquil than Riverside, the Turnbull Tr ailrunnerm ag.com | September 2012

(Guinness poured over Rogue Dead Guy Ale) and guestimate the dollar bills’ total on the walls around you. The Flying Goat belongs in its own category—it’s one of the best watering holes in town, the gourmet pizzas are superb and it’s located practically right across the street from Riverside State Park.

funds go toward youth education and wellness programs. (www.spokaneriverrun.com) For those that want to bite off a little bit more, consider the Rainshadow Running Mount Spokane 25K/50K trail race in October. (www.rainshadow-running. blogspot.com)

> Races. Without a doubt, the Spokane River Run 5K, 10K, 25K and 50K in April is the most popular trail race in the community. It’s completely managed and operated by volunteers, and 100 percent of the

> Camping. The Bowl & Pitcher campground inside Riverside State Park is a good choice with all the standard campground amenities. (www.parks.wa.gov/ parks/?selectedpark=Riverside)

National Wildlife Refuge encompasses approximately 16,000 acres of marshes and channeled scablands about 20 miles southwest of Spokane. The combination of basalt outcrops, canyons and undulating meadows provide a year-round diverse landscape. Because Turnbull is a true wildlife sanctuary, roughly 13,000 acres are quarantined solely for wildlife preservation. The mosaic of wetlands provides important habitat for migrating and breeding waterfowl—more than 200 different kinds of birds have been recorded in the Refuge. While most of the park is preserved for the animals, the 3000 accessible acres are a local treasure. All of the trails within Turnbull stem from the 5.5-mile scenic dirt-road loop. Most runners park at the visitor center and simply run the road to access the trails that encircle spectacular lakes, or

loop around to boardwalks that weave through marshlands or rolling grasslands. Normally, the park requires an entrance fee, but in the winter months, outside of the major wildlife migrations, the Turnbull Refuge is completely free and still beautiful. To truly thrash your legs and your lungs, try running up Mount Spokane. The main mountain looks like an upside-down salad bowl, and the satellite peaks, such as Kit Carson and Quartz Mountain, offer rugged, technical trails. Though it doesn’t reach the same heights as the nearby Selkirks, at 5889 feet, Mount Spokane is the tallest peak in the area. Mount Spokane State Park is the largest of all of Washington’s State Parks; however it doesn’t draw the largest crowds. A downhill ski resort covers a major swath of the mountain, yet just a sliver of the Park.

great escapes

Trail Trained Spokane’s boys high-school cross-country teams dominate. Year after year, the quality, depth and strength of the team testifies to the brilliant coaches, thick talent pool and superb running terrain and climate. Traditionally, most cross-country races take place on city parks or golf courses. While many teams’ practices include running on bike paths or dirt roads, virtually all of the GSL coaches include a healthy dose of trail running throughout the season—a preference of most of the dedicated runners in the off season. Whereas some parts of the United States are known as “basketball country” ergo Indiana, or “football country” ergo Texas or Oklahoma, one can clearly argue that Eastern Washington is fanatically devoted to “cross country.” The numbers speak for themselves. For over 25 years, Spokane harriers have claimed multiple Washington State crosscountry team championships. More often than not, several Spokane high schools

reach the top five of the 3A and 4A divisions. Perhaps the greatest testament to this cross-country excellence can be found in the 2011 Foot Locker West Coast Regional, where 15 individual Spokane male runners qualified, six finished in the top 50 and two runners qualified for the Foot Locker Nationals. Considering the Foot Locker West Coast Regional encompasses 14 states, if the city of Spokane raced and scored like a separate state, it would have placed second only behind California. Due to scheduling conflicts, the Spokane runners’ achievements at Foot Locker fail to include the high-school Nike Cross Country Nationals (NXN). Since NXN started in 2004, 12 Spokane high-school teams have qualified, and only Spokane has had a team in the top seven for all eight years, including winning the National Title in 2008. In a nutshell, the NXN and Foot Locker championship races are to high-school cross-country what March Madness is to college basketball. Like always, Spokane’s young trail runners prove their mettle.

Local trail runner Jeanne Armstrong says, “Stepping off the pavement and onto the trails of Mount Spokane is more than a change of surface—it changes my mood. It’s a great workout, often a big challenge and so rewarding.” Many trail runners stick to the portion of the park that contains the Nordic ski trails as they’re well marked, and offer plenty of parking as well as a few pit toilets along the way. Thankfully, the greater Nordic area hasn’t been logged in decades, so there’s plenty of shade, very little dust and a lot of greenery. The trails looping around Quartz Mountain and Shadow Mountain afford great views of eastern Washington and into northern Idaho. From the urban trails to the State Parks to the National Wildlife Refuge, Spokane’s trail-running locations provide an unmistakable draw. Clearly, the climate, the terrain and the community bolster a rich running heritage. Just make sure you have your Irish joke fully rehearsed before you step onto the stage for your Flying Irish shirt because, like the local trails, some of the trail runners can get a little bit wild. ■

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ask the coach by matt hart // www.CoachingEndurance.com illustration by jeremy collins

Asthma on the Trail I do a lot of speed workouts with my running team. I have asthma, though, and have suffered multiple attacks after running 400-meter sprints. How do I know when I am pushing too hard and what can I do to alleviate my asthma during training? —Sydney Garza, Bakersfield, CA

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I recently made my first donation at a blood bank and haven’t felt able to train as hard since. How long should it take before I’m able run at full capacity? Is there anything I can do to expedite my recovery? —Steven Hammond, Kirkland, WA

> A typical blood draw is 450 mL (1 U), which significantly decreases your body’s total blood volume, by about eight to 10 percent. This means your heart has to pump harder to get the same amount of blood to your working muscles. After giving blood, your plasma volume is replaced within hours, the platelet portion within days and red blood cells in three weeks to two months. Sports physiologist Leslie Shooter says, “Unless it’s the off season, I would not recommend that a competitive athlete donate blood.” Donating blood provides no training or physiological benefits. During blood regeneration, you are simply filling the deficit. Shooter adds, “Red blood cells are developed in the bone marrow of the larger bones and go through a process called erythropoiesis, and it takes about seven days for red-blood-cell maturation.” There isn’t much you can do to help your body recover from the blood donation with the exception of aggressively hydrating. This will help the heart not have to work as hard. However replacing the blood with water won’t replace the iron-rich blood cells lost through the draw. Your body has to create the blood cells, and that will affect your precious training time. Tr ailrunnerm ag.com | september 2012

an asthma attack. It’s estimated that one in 15 people are afflicted with the condition, which inflames and narrows airways, causing breathing difficulty. Both genetic disposition and environmental factors, such as allergens, irritants and exercise, cause asthma. Acute asthma attacks increase in severity of symptoms, including wheezing, coughing, chest tightness and shortness of breath. Heat, cold and humidity may trigger an attack in runners with exercise-induced asthma. Once triggered the lining of the airways become inflamed and mucus production increases. Says Dr. Stephen A. Tilles, Executive Director of ASTHMA Inc. Clinical Research Center, “Allowing asthma symptoms to develop during intense exercise is not recommended and can be dangerous.” Widely prescribed and effective inhalers called “bronchodilators” are often used before running to both prevent and reverse symptoms. This could be enough to completely avoid your speed-workout asthma attacks. Controlling the underlying inflammation, though, may require a daily inhaled anti-inflammatory medication. Says Dr. Tilles, “This usually comes as an inhaled steroid, which dramatically reduces bronchial hyperresponsiveness and should also help reduce symptoms due to air pollution.” Although rare, the worst side effect is “hoarseness,” which is caused by the inhaled medication coating the throat. Dr. Tilles stresses working with a profe-

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sional to confirm the diagnosis and figure out what will work best for you.

The Paleo Diet and Racing While eating the paleo diet, I have been getting stronger during my two-a-day training runs. Does mixing in race foods (GUs, Succeed Ultra and Perpetuem) on weekends hinder a higher level of fitness? —Travis Hudson, Santa Fe, NM

> The paleolithic diet goes back to the basics, before all the processed “food-like” products existed and food chemists in New Jersey were trying to get you addicted to Ho Hos. It means ingesting whole foods— vegetables, meats, fruits and nuts—because soda and pasta simply didn’t exist for 99 percent of Homo sapiens’ existence. What you have figured out is basically called “Paleo for Athletes,” popularized by Dr. Loren Cordain and Coach Joe Friel. Our ancestors didn’t train like runners. They moved out of necessity and rarely ran for hours on end at a “race” pace. Paleo nutritionist Amy Kubal says, “There are times and situations that call for exceptions in the case of endurance athletes.” These situations are just before, during and immediately after training or racing. Kubal suggests, “Always choose sports foods with the shortest and cleanest ingredient lists.” This means products sweetened with high-fructose corn syrup, like Gatorade, are off the menu. With some practice and preparation you can train and race purely paleo. Kubal suggests eating packets of baby-food sweet potatoes as gel replacements, and drinking coconut water as your sports drink. And when you need solid food during a race, try dried fruit, nuts, jerky, or homemade paleo bars or “Paleo Power Balls” (see recipe below). ■

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Paleo Power Balls Ingredients: 1 c almonds, walnuts, cashews, pecans or macadamia nuts 1 c raisins (or unsweetened dried fruit of your choice) 1 scoop 100-percent egg white 1 tsp. cinnamon (and/or spices of your choice)

Directions: Rinse the raisins and almonds with water. Toss them in a food processor with the cinnamon. Whirl away! When mixed, form into ball or bar shapes. Makes about 12 balls or six bars

September 2012 | Tr ailrunnerm ag.com

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Frisco, Colorado

FACes by Cliff White photo by geoffrey baker

Take This Job and Shove It

John Fegyveresi goes from desk jockey to hardened ultrarunner

ohn Fegyveresi’s father always cautioned him to be conservative and plan ahead. He didn’t mean it as running advice, but it turned out to be a successful formula for Fegyveresi (pronounced FEG-ver-ay-see) in April, when he took on the Barkley Marathons, a 100-plus-mile race held every spring in Frozen Head State Park outside Wartburg, Tennessee (see Making Tracks, July 2012, Issue 81). The race is known as one of the most difficult on Earth due to its combined 120,000 feet of elevation gain and loss— much of it so steep it requires scrambling on all fours—and navigating an unmarked, off-trail course. Fegyversi knew he wouldn’t be able to keep pace with the likes of Brett Maune, last year’s winner and John Muir Trail speed-record holder, or Jared Campbell, who took first in Colorado’s 2010 Hardrock 100-miler. An admitted middleof-the-pack runner, he stretched both the race’s 60-hour cutoff and his personal Tr ailrunnerm ag.com | september 2012

capacity for suffering to become only the 13th person to ever complete the race. Since taking up trail running, Fegyveresi, 35, has come a long way. In 2006, he was working an IT job at a hospital in Cleveland, Ohio, living a mostly sedentary life, when his father died of a heart attack. “When I was growing up, my dad always talked about saving money and being prepared for retirement, and he died literally a year before he would have retired,” Fegyveresi says. “He spent all that time saving for the day when he would live and he never got to do it.” Shaken, Fegyveresi quit his job. Alone and with no outside support, he hiked the 2175-mile Appalachian Trail. In subsequent summers, he completed the 486mile Colorado Trail and the 2663-mile Pacific Crest Trail. When he heard of an acquaintance attempting a 50-mile trail race, the Vermont 50, Fegyveresi signed up, too, without ever having run so much as a marathon. “I had no idea what I was

doing,” he says. “In the first mile, I turned around and saw there was no one behind me. I was the absolute back of the pack.” Fegyveresi refused to give up. “I just kept going, and told myself as long as I stayed steady and didn’t worry about who was in front of me or behind me, I’d finish,” he says. Dodging cutoffs at every checkpoint, he crossed the finish line 11 hours later. Fegyveresi quickly developed an appetite for longer, gnarlier races. He notched finisher buckles at the Vermont 100 and, twice, at the Leadville 100. At the same time, Fegyveresi began pursuing a more fulfilling professional life, applying to a graduate program in geosciences at Penn State, based on the likelihood that his advisor, a world-renowned climatologist, would bring him along on his annual expeditions to Antarctica. And, now, for the past four years, Fegyveresi has traveled for months at a time to a remote outpost near the South Pole to drill ice-core samples. He spends the rest of his time in State College, Pennsylvania, contributing to research that has led to a revolutionary rethinking of the rapidity at which climate change is occurring. Fegyveresi was in Antarctica in December when he applied to the Barkley, using a shaky Internet connection that patched through an old military satellite. When he learned he had been accepted, he began fitting in five- to 10-mile runs on the permafrost, in subzero temperatures. After he returned to the U.S., he had less than a month remaining before the race. When not running hill repeats for eight straight hours or honing his orienteering skills, Fegyveresi studied the Barkley course, scoured blog posts for tips and crafted a game plan he thought just might get him to the finish.

> For the small crowd gathered on March 31 at the yellow gate marking the start and finish line of the Barkley Marathons, Fegyveresi was an unknown commodity. His most noteworthy placing—fifth at the Oil Creek 100 in Pennsylvania in 2011— hardly matched the pedigree of previous finishers, many of whom had set speed records on long trails or won major longdistance races. Perhaps the only person who believed he could finish the Barkley, besides Fegyveresi himself, was race director, Gary Cantrell. Cantrell is known more for his wicked—some would say sadistic—

FACES

course-setting than for heaping praise on those who attempt his races, but he made an exception for Fegyveresi. Cantrell said Fegyveresi’s long-distance hiking experience and his time in Antarctica made him stand out in an application process as stingy as Harvard’s, where just 30 participants are chosen from among hundreds of hopefuls. “He didn’t have the course records and the big wins that some of the other runners had,” says Cantrell. “But if you look at his total resume, not just running but in his life, John is a person who succeeds at what he tries to achieve.” A few miles into the race, Fegyveresi had the opposite experience of his first ultra. He found himself leading the pack. He says, “Jared [Campbell] is following me and 100 yards down the trail is Brett [Maune], who was going for a course record, and I thought, ‘This is not going to end well.’” Following his plan, Fegyveresi let them go. Over the next 60 hours, as one by one, other runners succumbed to navigational

errors, soul-crushing climbs and descents and razor-sharp saw briars for which the Barkley course is famous, Fegyveresi persevered. “If you want to finish the whole race, you just can’t ever think about anything less than finishing the whole race,” he says. At 59:41:21, with less than 19 minutes to spare before the cutoff, Fegyveresi— driven nearly mad from lack of sleep and

“You have to stop once in a while and actually live or you’re going to miss it all.” fear he would run out of time—escaped the Tennessee woods and ran into Frozen Head’s parking lot and the yellow gate marking the race’s end. It was the first time three competitors had completed the Barkley in the same year. Fellow finisher Campbell had high praise. “[John] showed that running fast is not everything—some

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truly elite, fast runners show up at Barkley and get destroyed,” says Campbell. “What John’s proven is the mental side of things is so much more important to finishing than anything else.” It took Fegyveresi two nap-riddled days to drive back home to Pennsylvania. Two weeks later, still limping from the Barkley, he ran a 50K. A week after that, he took his comprehensive exams, considered a grad student’s biggest challenge. To celebrate, he ran the Massanutten 100. In December, Fegyveresi, who is single, plans to return for one last Antarctic summer “on the ice.” Even though Fegyveresi scored a marquee ultrarunning accomplishment with his completion of the Barkley, he’s already onto his next challenge—an attempt at Death Valley’s Badwater in July. He says he’s not nearly as scared of running 135 miles through desert heat as he is of going back to the life he lived in Cleveland. “I love to remind myself of that,” he says. “You have to stop once in a while and actually live or you’re going to miss it all.” ■

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run amok by garett graubins illustration by jeremy collins

to cover the dusty canyons of California’s Sierra Nevada by foot after his horse came up lame. Just like Fred Lebow, these pioneers blazed paths that have led to so many unforgettable experiences and goosebump moments (even if some of those experiences were marginally traumatic and involved vomit, delayed-onset muscle soreness or broken bones). Today, the trail community has just said farewell to Micah True (see issue 81,

The difference between selfish and selfless is only a few letters, and maybe it’s time to start thinking about it.

Be True What do an ancient Greek, Micah True and a bearded New Yorker have in common?

n 1996 I was coaxed into registering for Fred’s Team, a lesser-known cousin of the fundraising group Team in Training. Fred’s Team challenges hundreds of athletes–and many non-athletes– to tackle marathons, half-marathons and other bucket-list endurance events to raise funds for cancer research. The team is named for Fred Lebow, a hirsute, Romanian-born character who cofounded the New York City Marathon. A runner himself, Fred died of brain cancer in 1994, but not before his little Central Park race grew to over 28,000 runners, and he encouraged many to rally behind finding a cancer cure. Fred’s Team is still around and a statue of the founder stands on the east side of Central Park. It’s morbid fun to reflect on the various decisions of our lives. I wish I could say that I joined Fred’s Team for altruistic reasons. In this case, a charismatic young buddy regaled me with stories about how Tr ailrunnerm ag.com | september 2012

much fun it would be to throw fundraisers at local bars (we were single in those days). There was another incentive, too: My efforts for Fred’s Team would allow me to travel to run in the Paris Marathon–and I’m not talking about Paris, Tennessee. In the end, I was proud that I played a part in throwing a punch in the fight against this disease, but my efforts pale in comparison to those of many other runners. I know several who have spent more time and sweat doing good than they do training. For them, running is a means to an end and not the self-focused end in itself. There are many whose mark will be far greater than a fundraising check. Some trail runners have started races and left them behind as their gift to the community. If it weren’t for the ancient Greek soldier Pheidippides, the shirtless Golden Gate Bridge runner Walt Stack (check out the 1988 Nike ad) or the indomitable and equally shirtless Gordie Ainsleigh, respectively, we wouldn’t have: the modern-day marathon, Double Dipsea and the Western States 100Mile Endurance Run. Pheidippides (530 BC–490 BC) an Athenian courier, ran 26 miles with news from a battlefield near Marathon, Greece, to Athens. Walt Stack apparently decided that the famed Dipsea trail race should not be run in only one direction. And Gordie Ainsleigh opted

July 2012). True, also known as “Caballo Blanco” of Born to Run fame, never returned from a run in New Mexico’s Gila Wilderness, and was eventually found dead. True’s mark may not be apparent for years, and plans for the future of his Copper Canyon Ultra in Mexico are still being fleshed out, but he clearly inspired countless people to take to trails. True and I were in touch in 2007 and 2008, when I worked for The North Face, discussing ways that the company could support his race–the exchange is even mentioned at the end of the book. In the end, we didn’t reach an agreement. “I don’t know, my friend,” he said. “This is a small event. I don’t want it commercialized.” That was True’s m.o.—maintaining the purity of the sport. I hadn’t exchanged emails with Micah since then. But that last note from him ended with an apropos call-to-arms for anybody considering how to do more than just run. As part of his email signature, he included the quote: “Close the gap that separates thought and action…you simply must do things” (Ray Douglas Bradbury). All of this has me wondering whether my running will leave a mark. That is, a mark greater than my name in race results or pin holes on my garage wall from bibs. The difference between selfish and selfless is only a few letters, and maybe it’s time to start thinking about it. ■

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adventure by Krissy Moehl photos by Fred Marmsater

Luke Nelson and Krissy Moehl running a slickrock ridgeline in eastern Zion before their Trans-Zion attempts (left); and Nelson digs deep just before the last steep climb out of the canyon en route to his Trans-Zion speed record.

Lions in Zion Krissy Moehl and Luke Nelson find adventure in attempting Trans-Zion National Park records.

ur skin sunburnt by the desert sun and legs torched from scaling slickrock over the past few days’ recon, Luke Nelson and I sat on the tailgate of his truck at 6 a.m. on May 3, 2012, poring over the map for the last time before setting off across Utah’s Zion National Park. We were about to attempt to set individual records for the Trans-Zion traverse. Lacing up our trail runners, we made final bathroom Tr ailrunnerm ag.com | September 2012

stops and stripped down to T-shirts and shorts before making our way over to the trailhead, our start line. I met Luke Nelson on the trail three years ago at the inaugural Pocatello 50-Mile Trail Run in Pocatello, Idaho. Around mile 30 I had left the aid station before him and on the next climb he caught up, explaining his massive bonk and decision to hang with me till the finish if I didn’t mind. We chattered away,

likely I more than he, and soon found ourselves quickly closing on the finish line, tying for second place overall. Luke, now 30, was then finishing up his schooling to become a Physician Assistant. He is now married with two kids, is an amazing skimountaineering racer and has bragging rights to countless other can-dos. In the spring of 2011, Luke and I began scheming about Trans-Zion records. The point-to-point route connects from rim-torim. Starting from the east, you drop into the canyon from Observation Point and the Weeping Rock Trail. Once in the canyon, you must pound the pavement about two miles to The Grotto before heading up Walter’s Wiggles towards Angels Landing and making the bend to finish the climb to the West Rim Trail. That trail takes you into Potato Hollow, Wildcat Canyon and Hop Valley, where you start to feel the pull of the finish, but must first crisscross La Verkin Creek countless times then climb the final 800 feet in about four miles to tag the sign at Lee’s Pass Trailhead, the finish.

> Luke and I stayed stride for stride for the first half mile and exulted in how cool it was to finally be attempting our goal. We wished each other well and Luke picked up his pace and I settled into mine. At The Grotto, 12 miles into the run, we each accepted aid from UltrAspire’s Cherie Santiago (Luke about 15 minutes ahead of me at this point), swapping bottles for hydration vests as it would be another 20 miles before the possibility of a water refill.

There are marathoners, and there are ultramarathoners … and then there’s Buzz Burrell. A man whose career began with a 40-mile trek to Lake Michigan and continued with speed records on both the John Muir Trail and the 480-mile Colorado Trail, Buzz is no stranger to leading the pack. But in recent years, he’s taken a more primitive path, cutting fresh trails across thousands of miles of wilderness in pursuit of something more internal. Buzz Burrell is an explorer in every sense of the word —but put him in a race and we’re sure he’d be among the frontrunners.

Buzz Burrell is Built to Blaze. What are you built for? BUZZ BURRELL CUTS HIS OWN TRAIL THROUGH SOUTH BOULDER’S FOOTHILLS, NATIVE DASH SS SHADES GUIDING THE WAY.

Follow Native on Facebook and share your story: facebook.com/NativeEyewear

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adventure

run until the cows come home, then run some more!

photo by Kristin X McKinley

Moehl and Nelson train on eastern Zionâ&#x20AC;&#x2122;s endless runnable slickrock.

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Climbing out of the canyon at sunrise was spectacular. It was the biggest ascent of the day, and zigzagging through Zionâ&#x20AC;&#x2122;s slickrock spits you out at a breathtaking overlook. Photographer Fred Marmsater and video guru Jeff Johnson met me just past Angels Landing, running alongside and taking shots. They told me that Luke looked strong and was moving well. As I crested the climb and started rolling along the sweltering west rim, I was thankful I had gotten in some hot, humid road miles on a recent family vacation in Florida. My leg turnover was quick, and, with the help of music shuffling through my iPod, I enjoyed the section and its views of soaring red-rock formations, before dropping into Potato Hollow. My 70 ounces of water was disappearing quickly, though, and I started to ration. I still ran dry, and found out later from our crew that Luke had done the same. This section became about bodymanagement, not running too fast to cause cramping or a bonk, but quickly enough to cover the ground and make it to our water resupply in Hop Valley. The running was just technical enough to keep my attention, but smooth and descending enough to allow quick movement. Temps were in the high 80s and a constant breeze felt cooling, but I was becoming dehydrated. At the Hop Valley Trailhead, I guzzled at least four pints of icy water while friends Jim Speth, Adriane Frehner, Bryce Thatcher and Santiago cheered me on and refilled bottles. Leaving revitalized but with a jostling belly, I trudged through the next few miles, trying to absorb the fluids and get my legs back under me. The terrain changed from the high rim running and cruise-y descents through the canyons to an open grassy meadow and down in to a sandy wash. Tr ailrunnerm ag.com | September 2012

NEW

Nelson switchbacks up Walter’s Wiggles on his way to the west rim.

Admittedly, though, I never felt great again, but did have a nice laugh when crossing the sandy wash for the final time. I caught my toe on a stick in the mud and did a fabulous sideways dive into several inches of wet sand—probably the softest landing I have ever had. I took the opportunity to clean up and cool off while crisscrossing La Verkin Creek bed. I saw Fred poised behind his camera halfway up the final ascent. He spurred me on with The running was the news that Luke had dug deep to set a new men’s record. just technical In my dehydrated state, I enough to keep progressed at more of a stumble than a run. Fred prompted me my attention, along and as I got closer to the rim but smooth he dropped back and I listened for and descending the chatter of our friends, finding one last bit of energy to jog to the enough to allow Lee’s Pass Trailhead sign to hit quick movement. my watch at 9:09. First, I congratulated Luke on his impressive 7:48, 10 minutes faster than the previous record set by Matt Hart of Park City, Utah, in 2010. Candice Burt of Bellingham, Washington, had posted an unsupported time (meaning she carried all of her supplies and water) of 11:47 on November 16, 2011 to the FKT proboards (http://fastestknowntime.proboards.com/index.cgi?board=west&a ction=display&thread=14). My 9:09, apparently the FKT for a women’s supported run, was a happy ending to the day. ■

September 2012 | Tr ailrunnerm ag.com

training

by Jason R. Karp, Ph.D. illustration daniel yagmin

Doctor’s Orders Take two runs a day and call me in the morning

t’s Saturday morning. You’re about to head out the door to run your favorite trail for an hour when you get called into work for the day. You cut your run to 30 minutes so that you can get to work on time, thinking that perhaps you will run another 30 minutes in the evening. You ask yourself, “Is it OK to break up one run into two? Will I still get the same benefit?” Excellent question. Running double workouts in one day might seem hardcore. While many competitive runners run twice a day to log a large weekly training volume, double workouts aren’t solely for elites.

> When to Do Doubles If you run less than 30 to 40 miles a week, it’s better to run just once a day. Running five miles all at once is better than running two miles in the morning and three miles in the evening. Longer single runs build Tr ailrunnerm ag.com | September 2012

endurance and make you a better trail runner (plus, you get to see more of the trail!). Once your weekly mileage reaches a level at which your daily runs are averaging an hour or more and your weekend long run is one-and-a-half to two hours, it’s beneficial to run twice a day at least a couple of times a week as you further increase your weekly mileage rather than to extend the length of all of your runs. Of course, running twice a day takes additional time out of your day and makes it more difficult to recover between runs, so you will need to factor that in too. Proper nutrition after your first run is important so you can quickly recover between runs. Consume 200 to 400 calories of carbohydrates and protein immediately after your first run, and spread the runs at least five hours apart.

> Spread the Stress The biggest advantage of doubling up is that it allows you to increase your training load while minimizing stress on your body and reducing recovery time. Both physically and psychologically, it’s easier to run four miles in the morning and six miles in the evening than it is to run 10 miles (or even eight miles) all at once. The only time you should avoid running twice is on the day of your long run. Your long run should always be completed at once, especially if you’re training for long trail races, because of important endurance and metabolic aspects of the long run that can only be obtained by continuous running. For example, one of the purposes of long runs is to deplete (or severely lower) muscle glycogen, your stored form of carbohydrates. When you deplete muscle glycogen, lots of interesting adaptations

Don’t fret, just break up your run into two. It may be just the double boost you need. occur, including the storage of more fuel in your muscles, a greater reliance on fat by your muscles and an increased capacity of your liver to make more glucose for energy. If you break up your long run, you won’t deplete your glycogen fuel tank, so you’ll miss the opportunity to make the adaptations. Long trail runs also prepare your muscles, bones, tendons and ligaments to handle the stress of running on trails and callous you for the psychological fatigue that accompanies running for a long period of time.

> Hormones Many of the adaptations you make from training are initiated by signals from hormones, which are amplified and transmitted via signaling cascades and lead to protein synthesis. This signaling is fast, occurring within minutes of completing a workout. When you run twice a day, you get two hormonal responses and thus two opportunities for adaptation to training because you have more frequent signals for protein synthesis. Repeated hormonal responses lead to a concerted accumulation of structural and functional proteins in your muscles, like more mitochondria and enzymes, improving your aerobic fitness and enabling you to run faster.

> Metabolism If you want to lose weight, running twice a day can be an effective strategy. For one thing, it allows you to raise your daily and weekly mileage, which increases the number of calories you’ll burn. Running also elevates your metabolic rate for a few hours after you stop, as your body uses fat as energy to recover and return to homeostasis, so splitting your run into two shorter runs gives you two separate elevations in your post-workout metabolic rate, which gives you two opportunities to burn more calories during the day. A study published in British Journal of Sports Medicine had women run for 50

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training

Strategies for Running Twice a Day Run very easy during your morning run.

carbohydrates, which equals about three 8-ounce glasses of chocolate milk. Keep consuming carbs over the next few hours. Rehydrate after your first run by drinking 15 ounces of water or electrolyte drink per pound of body weight lost during your run.

Allow at least five hours between your workouts to recover. Consume about two calories of simple carbohydrates like glucose per pound of body weight (0.5 gram/pound) immediately after your first run to speed recovery. For a 150pound runner, that means consuming about 300 calories of

minutes at 70-percent VO2max one day and twice for 25 minutes at the same intensity another day. A similar study published in Canadian Journal of Applied Physiology had men cycle for 30 minutes at 70-percent VO2max one day and twice for 15 minutes at the same intensity another day. Both studies found that the combined increase in postworkout metabolic rate was higher after two workouts compared to one. Many of my athletes training for long

Start by doing two-a-days just once or twice per week, cutting the length of the single run you’d normally do by 15 minutes. Don’t do more than 10 to 11 runs a week. For example, if you normally run 60 minutes, cut that back to 45 minutes and do a second run of 30 to 40 minutes.

races have benefited from two-a-days when running high mileage. They say it keeps their legs feeling fresh while still accumulating a lot of miles. When they run more than an hour a day, it’s harder for them to bounce back the next day for a workout. Any time I have coached a runner who runs more than 50 to 60 miles a week, he or she feels a lot better when breaking some of the runs up into two runs a day. You’ll notice a difference, too. So, the next time something unexpected

happens that forces you to cut your run short, don’t fret, just break up your run into two. It may be the double boost you need. Dr. Jason Karp holds a Ph.D. in exercise physiology, and is a nationally recognized coach and owner of RunCoachJason.com. He is the author of five books, including 101 Developmental Concepts & Workouts for Cross Country Runners, 101 Winning Racing Strategies for Runners and Running for Women.

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nutrition by Dr. Krista Bragg DNP and Ken Bragg BSN RN CPT

Anemia Answers

Iron out its causes and prevention

ron deficiency is one of the most common nutritional problems in the world. Iron is essential to making hemoglobin, the molecule on red blood cells responsible for oxygen transport. Low iron leads to pale, poorly formed red blood cells that do not carry oxygen well and may leave you feeling weak. While anemia is most commonly caused by a low-iron diet, it may be directly related to extreme exercise trauma, intestinal disorders, bone-marrow problems, medications and more. “The subtlety of anemia’s symptoms and the remarkable tolerance of the body to even profound anemia make early detection difficult,” says Dr. Vasseur, a cardiovascular surgeon of the Reading Heart Center in West Reading, Pennsylvania. “This is especially true in serious runners, who

may be more inclined to attribute lagging performance as a need to increase their training rather than to explore the possibility of a blood disorder.”

> Symptoms Symptoms of anemia include wilting athletic performance, brittle fingernails, breathing difficulty during exertion, feeling cold, appetite loss, hair loss and apathy. You may also feel like you are trying to run through pudding. Ice craving (pagophagia) is common in people with anemia and other nutritional deficiencies, though the reason is not clear and is debated by medical professionals.

> Detection Anemia is detected through a simple blood test that measures relative blood

For The Meat Eater And Vegetarian From: The American Dietetic Association’s Complete Food & Nutritions Guide, 2nd edition, 2002; USDA National Nutrient Database.

Food sources of Iron / Meat /

> At-Risk Populations and Causes Anemia can be caused by several factors including iron deficiency, aplastic cells, B-12 deficiency, thalassemia, sickle cell

Food sources of Iron / Vegetarian /

Iron Sources

levels of hemoglobin (grams per deciliter of blood) or overall percentage of hemoglobin (hematocrit). Normal ranges for females are 12.0 to 15.5 grams (g) of hemoglobin per deciliter (dL) and hematocrit: 34 to 44 percent. Normal hemoglobin levels for males are 13.5 to 17.5 g/dL and hematocrit: 38 to 50 percent. Unfortunately dehydration can create a false high hematocrit or hemoglobin. A more accurate test will be obtained if you are properly hydrated and have not recently completed a long or difficult run. Once anemia has been diagnosed, a ferritin level may be useful to determine if the anemia is iron-deficiency. Ferritin is a carrier for iron in blood cells and the two terms are frequently interchanged in terminology. For women, a normal ferritin level is 11 to 307 nanograms per milliliter (ng/ml); a normal ferritin level for men is 24 to 336 ng/ml. Even if ferritin levels are on the lower end of normal—below 30 ng/ml—you may notice decreased maximal oxygen consumption (V02max), reduced muscle function and overall dragging athletic performance. Iron deficiency can exist before true anemia develops. Ferritin’s role as oxygen transporter is critical to cellular function, and low levels even in the presence of a normal amount of hemoglobin may affect race day. Ferritin results can be tricky because inflammation and infection can create a false-high value. The American Dietary Association and American College of Sports Medicine recommends that athletes be periodically screened for iron status.

Iron 55.845

IRON (mg)

Fortified breakfast cereal (1 cup)*

IRON (mg) 4.5 – 18

Pumpkin seeds (1 oz)

4.2

Blackstrap molasses (1 Tablespoon)

3.5

Soybean nuts (1/2 cup)

3.5

Spinach, boiled (1/2 cup)

3.2

Bran (1/2 cup)

3.0

Beef liver, braised (3 oz)

5.8

Red kidney beans, cooked (1/2 cup)

2.6

Lean sirloin, broiled (3 oz)

2.9

Prune juice (3/4 cup)

2.3

Lean ground beef, broiled (3 oz)

1.8

Lima beans, cooked (1/2 cup)

2.2

Skinless chicken breast, roasted dark meat (3 oz)

1.1

Tofu, firm (1/2 cup)

2.0

Skinless chicken breast, roasted white meat (3 oz)

0.9

Enriched rice, cooked (1/2 cup)

1.4

Pork, lean, roasted (3 oz)

0.9

Pretzels (1 oz)

1.2

Salmon, canned with bone (3 oz)

0.7

Whole-wheat bread (1 slice)

0.9

Tr ailrunnerm ag.com | september 2012

nutrition

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and others. Iron-deficiency anemia is the most common of the different types. Runners are at particular risk for blood loss via the intestinal tract due to jarring while running (small vessel bruising, leaking) as well as altered blood flow and distribution to the gut. Up to 30 percent of endurance runners’ stool samples have revealed blood loss. While endurance exercise itself may contribute to increased iron loss, recent studies have found that distance runners have significant dips in hemoglobin in the two weeks following a marathon or ultramarathon. However, this may be nothing to worry about. According to Dr. Vasseur, “Endurance athletes’ temporary blood and plasma shifts may seem like anemia, when. in fact, both are dilutional in nature and will resolve over time.” A 2011 International Journal of Sport Nutrition and Exercise Metabolism study of 165 collegiate rowers discovered that 10 percent of female athletes were anemic, while another 30 percent were baseline iron-deficient. Women are overall at increased risk for anemia due to monthly menstruation losses and improper diets (the female triad). One 2010 study reported iron depletion in almost 30 percent of female runners compared to only two percent of male runners. While studies have shown iron-deficiency anemia is equally as common in vegetarians and omnivores, the non-heme iron sources utilized by vegetarians may result in lower overall iron stores, as demonstrated by lower ferritin levels. Heme-sourced iron absorption is around 15 to 35 percent, while only two to 20 percent of non-heme iron in plant foods is absorbed. Additionally, some baseline health problems may place individuals at increased risk for anemia. For example, celiac disease, gastritis (an inflammation of the stomach lining) and other gastrointestinal disorders have been associated with decreased iron absorption.

> Treatment A red blood cell’s life span is 120 days, thus it takes a couple of months to significantly alter blood levels. The RDA recommends that women consume 15 milligrams of iron per day. Men are recommended 10 milligrams per day. Endurance runners typically require more, but recommendations vary. For example, the Institute of Medicine suggests that those participating in “intense exercise” increase iron intake by Tr ailrunnerm ag.com | September 2012

30 percent. According to the American Dietetic Association and American College of Sports Medicine, endurance athletes (especially runners) should increase iron intake by 70 percent. Plus, runners who train with high mileage or intensity have a faster red-blood-cell turnover rate, which may contribute to anemia. A common side effect (and complaint) of iron supplementation is constipation. Too much iron is toxic, resulting in a disorder called hemochromatosis, which is hallmarked by nausea, vomiting, bloody diarrhea and, in extreme cases, coma and death. Before resorting to supplements, anemia should be prevented through a balanced diet of iron-rich foods.

Runners are at particular risk for blood loss via the intestinal tract due to jarring while running, as well as altered blood flow and distribution to the gut. Randomized clinical studies have found that the use of cast-iron pots over six weeks can increase iron levels. Cooking with a cast-iron skillet is particularly helpful to vegetarians, as iron is leeched out of the pan into your food as a natural supplement. On the other hand, iron absorption is decreased if accompanied by caffeine. Tannins in coffee, black tea and green tea inhibit iron absorption by binding with iron in the gastrointestinal lumen, which decreases iron’s bioavailability. Calcium has also been shown to block the body’s ability to absorb iron—though the exact mechanism is not understood. One Swedish study found that adding dairy to a main meal deceased iron absorption of the meal by 50 to 60 percent. Zinc and iron are suspected to compete with absorption-binding sites, so taking them together may inhibit the bioavailability of both. However, adding vitamin-C-rich foods (citrus fruit in particular) to meals enhances iron absorption. Vitamin C and iron must be together in the intestine for this enhanced absorption (e.g., eating broccoli with your fish dinner). ■

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It’s All in the Hips Understand your hips and reduce debilitating injuries

ou and your running buddies have likely spent time commiserating over nagging shin splints, Achilles aches, knee and IT-Band pains, even ankle soreness after a particularly technical trail run. However, due to runners’ often chronically tight hips, hip injuries are more common than you might think, and can be disabling, resulting in significant time off running. Tr ailrunnerm ag.com | september 2012

Unfortunately, hip joint and surrounding soft-tissue injury symptoms are usually vague and may radiate into an area distant from the injury site. In a recent article in the British Journal of Sports Medicine, hip injuries were termed “the Bermuda triangle of sports medicine.” The author, Dr. Mario Bizzini of the FIFAMedical Assessment and Research Centre in Switzerland, says, “There are many common causes of groin pain in athletes with similar signs and symptoms, highlighting the importance and, at the same time, the difficulty of the diagnosis.” Because of the repetitive impact and hip motion associated with running, Dr. Carlos Guanche of the Southern California Research Institute warns that “runners are prone to hip difficulties,” and several types of hip injuries are associated with hilly terrain and traumatic falls, both of which are more common in trail running.

FAI/Hip Labrum Tear The hip socket is lined by a rim of fibrocartilage, called the labrum, which deepens the hip socket and adds to the stability of the joint. While labral tears can be caused by a fall or traumatic twisting incident, the condition often occurs due to a genetic misalignment or structural

impingement of the labrum that predisposes it to injury from repetitive trauma. FAI is a bony abnormality of either the ball (femur) or socket (acetabulum) of the hip joint that causes repetitive stress to the labrum or cartilage of the joint. Leading hip researcher Dr. Marc Safran calls FAI “a major cause of hip pain, reduced range of motion and decreased performance in the athletic population.” FAI frequently accompanies hip or groin pain, and can be initially misdiagnosed as a soft-tissue or muscular injury. It is important to obtain an accurate FAI diagnosis, as the repetitive impingement of the joint can lead to further cartilage or labral damage. > Symptoms. Hip or groin pain that usually begins gradually. Those affected often grab the front and side of the hip with the fingers oriented as a “C” to describe deep pain that radiates between the two areas of the hip. Runners with an injury to the hip labrum may experience painful popping and catching of the hip joint during daily activity. > Diagnosis. MRI, CT-scan and X-Ray may be used to diagnosis FAI and determine the amount of associated cartilage or labral injury. By manipulating the hip doctors can reproduce the bony impingement, which usually results in discomfort or pain. > Treatment. Conservative treatment may involve several months of activity modification. Additionally, a physician may prescribe a course of anti-inflammatories along with physical therapy. If conservative treatment fails, arthroscopic surgery to correct the impingement or repair the labrum may be necessary. Athletes in a study performed by Dr. Marc Phillipon resumed full athletic activity three to four months after arthroscopic hip surgery.

Osteitis Pubis The pubic symphysis is the joint formed by the confluence of the pubic bones. It is an overuse condition resulting from biomechanical overload of the pubic symphysis and adjacent bone. While the exact source of the overload is under debate, many researchers attribute it to shearing forces created by opposing muscle contractions of the groin and abdominal muscles that attach here. Runners are commonly

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Hip Strengthening Exercises

Bridge-Glute Emphasis Lie on your back with your knees bent and feet flat on the floor. Tighten your abs as you lift your hips, pressing through the feet. Tighten your glutes to hold your hips off the floor. When your glutes begin to burn, drop your hips back toward the floor. Perform 15 to 20 reps.

Side-Lying Hip Lie on your side with your hips and knees bent. Lift your top leg up and hold, keeping your knee slightly higher than your foot, then lower back down. Perform 15 to 20 reps.

affected by osteitis pubis because of the repeated antagonistic contractions of these muscles during running. > Symptoms. Dr. Burt Mandelbaum says, “Osteitis pubis should be considered in all athletes with groin pain.” The pubic symphysis may be tender to the touch and will be present while running. Pain may also be experienced with abdominal or hip-strengthening exercises. > Diagnosis. Osteitis pubis can be difficult to diagnose but must be considered when an apparent muscle strain of the abductor muscle will not resolve. It is diagnosed with a thorough physical exam that involves muscle testing of the abdominals and groin muscles. Further tests such as an MRI, bone scan or CT scan may be used to confirm the diagnosis. > Treatment. If symptoms are mild it may be possible to continue running while treating the injury. However, if running aggravates the symptoms, substitute nonimpact cardiovascular training. An active treatment program typically includes cross training, physical therapy and antiinflammatories. In his review of osteitis pubis treatment, a Stanford researcher, Corey Hiti, found that “prolonged rest and passive treatment correlate with delayed recovery and lingering symptoms.” Active physical therapy that focuses on progressive core and hip-muscle strengthening has been effective in treating osteitis Tr ailrunnerm ag.com | September 2012

Bridge-Hamstring Emphasis Lie on your back with your knees bent and heels on the floor. Tighten your abs and lift your hips, digging your heels into floor. Hold your hips up off the floor; pull your heels isometrically with the hamstrings. When your hamstrings start to burn, drop your hips back toward the floor. Perform 15 to 20 reps.

In a recent article in the British Journal of Sports Medicine, hip injuries were termed “the Bermuda triangle of sports medicine.” pubis. Several researchers have found reductions in hip mobility with athletes suffering from osteitis pubis. Therefore, improving hip mobility may play a role in preventing and treating the injury. An early diagnosis usually allows a faster return to running.

High-Hamstring Tendinopathy While the three hamstring muscles are distinct muscles with their own tendinous attachments on the lower leg, they share a common origin at the ischial tuberosity or “sit bone” of the pelvis. As the muscle group responsible for propelling the body forward during walking and running, the three hamstring muscles and their common tendon origin are subject to high tension when the hamstring contracts. This repetitive high tension can cause inflammation of the common hamstring tendon resulting in tendinopathy, or chronic tendon inflammation. High-hamstring tendon

Wall Hold/Wall Sit Sit with your back against a wall. Your knees should be bent to a right angle with your feet positioned under your knees and your weight on your heels. Hold the position for 30 to 60 seconds, or until quads are fatigued.

overuse injuries are found almost exclusively in runners. > Symptoms. Pain in the sit bone or ischial tuberosity when running, especially hills or performing speed work. In more chronic cases the direct pressure of sitting may cause soreness. > Diagnosis. Soreness of the sit bone or high-hamstring that is experienced during hamstring-strengthening exercise or muscle tests can expose hamstring tendinopathy. The diagnosis is frequently confirmed with an MRI. > Treatment. Physical therapy can be successful in treating both acute and chronic cases of high-hamstring injury. Treatment involves cross training and progressive hamstring and leg strengthening. Should the problem persist, surgery or PRP (Platelet Rich Plasma) injections—a shot that uses proteins to repair tendon damage and reduce inflammation—are possible next steps. Many researchers attribute the risk of hip injuries with running to an interaction of both intrinsic and extrinsic factors. Intrinsic factors, which include bony alignment of the leg, leg-length discrepancy and bony abnormalities, are largely difficult to control. However, extrinsic factors such as overtraining, stretching and strength building are within an athletes’ control and should be considered when training. ■

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CLOCKWISE FROM TOP: Atop Burnaby Mountain, British Columbia, rain and fog are constant companions while running on the trails surrounding Simon Fraser University. Madeleine Hawkins embraces the weather on Melâ&#x20AC;&#x2122;s Trail. Photo by robin munshaw Tr ailrunnerm ag.com | september 2012

Jeff Miller sweating out loop one of a Tejas Trails 60K night race at Inks Lake State Park, Burnet, Texas. Photo by josh baker

Janet Kang on the spectacular Coastal Trail on Mount Tamalpais, just north of San Francisco, California. Photo by J.P. Sulpizio

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September 2012 | Tr ailrunnerm ag.com

Four Perfect Days

A trail-running tour of Spainâ&#x20AC;&#x2122;s Costa Brava region yields an unexpected immersion in Catalonian gastronomy, culture and history. By Elinor Fish Photos by Chris Hunter

The author passes by Sant Pere de Rodes monastery on the steep hillside of Verdera Mountain overlooking Port de la Selva.

Our guide from Running Costa Brava Tours, Pablo Rodriguez, is easily recognizable in the Girona’s bustling train terminal. Not because I’ve met him before or seen his photo; rather, I recognize him in the way a runner recognizes another runner. Pablo is wearing a crimson hydration vest over a well-worn, sweatstained technical T-shirt with grey shorts, his sockless feet in pancake-flat yellow running shoes that scream running geek. His bald head shines as brightly as his eyes when we make visual contact. He bounds towards me, deer-like, with a light and springy gait. “Welcome to Catalunya!” he says. Photographer Chris Hunter and I are spending the next four days with Pablo for a fully supported Catalonia trail-running tour of Costa Brava’s ancient villages, spas and wineries between Girona and the French border at the Pyrenees. We’d spent the previous day in Barcelona, exploring the famous city’s La Rambla tourist district and famous Goudi landmarks. After a night in the city, we hopped an early morning train northeast to Girona, where our tour would begin. During the hour-long drive to the trailhead the conversation gravitates to running. “Running is not just a sport; it’s as natural as breathing,” says Pablo, who gave up shoes and began running in Tarahumara-inspired Luna sandals after reading the bestselling book Born to Run. “Humans don’t really need anything between their feet and the ground. Running without shoes is a matter of softness.” Then he asks if we’ve heard of Kilian Jornet, arguably the most talented young trail runner on the planet. “He’s Catalonian, you know,” Pablo says proudly. While Catalonia (Catalunya in Catalan) is under Spanish rule, Pablo explains that it is an autonomous region with a proudly distinct culture, defined largely by its cuisine and language. All locals speak Catalan, which was banned until just 37 years ago but now appears on all the region’s road signs. “How long has it been since Catalonia was a country?” I ask. “Not long, about 300 years,” says Pablo. I snicker, then realize that, to Catalonians, 300 years isn’t a long time. “Someday we will again be our own nation.” Pablo turns off the highway onto a country road that winds through green pastures and vast sunflower fields. Then we turn onto a barely passable, rocky dirt road that weaves uphill through forests of cork trees from which the bark has been stripped to make bottle corks. As we near the trailhead, I ask Pablo who maintains the trail system. “Some I made myself using the paths forged by wild boars, but they are low to the ground so I must clear the way for people using my machete,” he says. “I gotta see that,” chirps Chris from the back seat. “Wild boars?” I quiver. “Yes, but not to worry,” assures Pablo. “They are harmless.” We pile out of the car at a centuries-old stone church in a grassy meadow. Trails disappear into the forest in all directions. We are miles from the nearest town so I can only surmise that the faithful Tr ailrunnerm ag.com | september 2012

View of the Gaverres Mountains from Girona, home to the Castillo de Sant Miquel.

walk these trails to attend mass. The scent of salty sea air spurs me to action. “C’mon, let’s go!” I yell to Chris, who carefully loads his camera gear into a lightweight hydration pack he had bought especially for this trip. Chris, who lives in the adventure-sport hub of Moab, Utah, typically shoots photos of skydivers and BASE jumpers, but luckily, he saw the opportunity to spend a week running and shooting photos in Spain as equally thrilling. Pablo points us to one of the trailheads and hands me a GPS unit by which we will navigate the day’s 23-kilometer route. He waves goodbye as he starts the car to drive around the hillside to meet us at our next rendezvous point. Forty-five minutes later, we emerge from a dirt road surrounded by head-high shrubbery onto a sandy knoll shaded by trees bending in the relentless south winds, where Pablo stood waiting. The three of us hop off the knoll and run along the white-sand beach, passing in front of a dozen wooden boat houses, each one’s door painted a vibrant red, green, blue or yellow. As essential to coastal life in Costa Brava as car garages in America, these coveted boat shelters are never bought or sold, but are passed on from one generation to the next. The trail contours the cliff tops above the pounding sea, changing from soft to crude stone steps that ascend and descend the rocky shoreline. Soon we hit the smooth, gentle Cami de Ronda, which leads to the glistening whitewashed, red-tile-roofed villas of Llafranc, which Pablo describes as a “simple” fishing village. Yet a row of gourmet restaurants and upscale boutiques line its beachfront promenade. The moment we step onto Llafranc’s cobblestone streets, dark storm clouds overhead release a deluge. We duck into an empty restaurant for beers and pa amb tomata, a Catalonian open-faced sandwich made by rubbing a juicy, red tomato half onto a piece of fresh, crusty bread then draping it with cured meat slices. “Here, please take my rain shell,” Chris offers. Pablo, wearing only running shorts and T-shirt, waves away the jacket in Chris’s hand. “No, the human body is made for self regulation. I’ll see you in an hour,” he says, dashing barefoot through the hammering rain to fetch the car. The next morning, I awake to the feeling of intense heat on my face and open my eyes to the sun-filled room at El Far, which, before

being a hotel, was an 18th-century monastery. I slip on a fuzzy terrycloth robe, open the narrow French doors and step onto the balcony of our clifftop accommodations. Leaning on the wrought-iron railing, I listen to the gentle sound of waves crashPablo Rodriguez leads the way along stashes of singletrack winding around his home city of Girona. ing onto the rocks far below. To the right is Sant Sebasti de la Guarda lighthouse overlooking the street where we’d dined the night before stand there contemplating, Chris sprints past me and enthusiastion richly seasoned seafood-and-rice paella at Llevant restaurant. cally takes the leap. But my clothes will get soaked and I’ll have To the north is an unobstructed view of the rocky shoreline that is to change and reapply sunscreen and we still have a long way the site of today’s 22-kilometer run. to go … I descend the grand stone staircase that for centuries was travThe shock of plunging into the frigid sea is the face slap I eled only by monks and take a seat in the solarium for breakfast. deserve. Hauling myself onto the rocks with water streaming from Doing my best to avoid over-indulging on rich cheeses and cured my clothes, I laugh at my uptightness. Remember, Elinor, you’re on meats, I opt instead for the fresh fruit, creamy, unsweetened yogurt vacation; there is no schedule, no objective. and fresh-squeezed orange juice. After changing into dry clothes at the car, Chris and I follow the We start running at 11 a.m., with Pablo leading us along well- GPS’s arrow pointing us inland. We miss the ocean’s cool breeze worn seaside paths connecting a series and sweat under the sun’s rays. Our feet of pebble-beached coves. We greet hiking “Some trails I made myself using sink into the sandy trail that takes us couples and beach-going families with through a tree plantation. As we gain elethe paths forged by wild boars, the Catalonian phrase, “Bon dia!” as we vation, it turns to firm doubletrack surpass. rounded by natural forest. After cresting but they are low to the ground Nearing the marine village of Tamariu, the hilltop, we rocket down the other side so I must clear the way for people until we reach a pancake-flat road leadPablo tells us about his family life with his wife, Cristina, juggling two jobs and ing us to the medieval city of Pals. using my machete,” says Pablo. living with four active sons under the age Traversing the ancient stone fortifiof eight when he suddenly stops and turns to face us, a serious cations encircling Pals—reputedly Christopher Columbus’ port expression on his face. “I may not be the boss at home, but here I of departure—cars and paved roads are replaced with pedestriam the boss,” he says. “Follow me!” ans and narrow cobblestone streets. Being in Pals feels like visitI hesitate, wondering what he has in store. Pablo veers off the ing another era. At the center of its beautifully restored Gothic trail and hops wildly from boulder to boulder next to the water. Quarter is a 13th-century Romanesque tower called Torre de les Without breaking stride, he flicks off his sandals, yanks off his top Hores, from where sentries would scan the horizon for pirates and and sprints off the end of a wooden diving board, hitting the water other invaders. with a sploosh. It’s all we can do to keep up with Pablo as he darts along streets By now I know Pablo well enough to know he won’t let me off so narrow my outstretched hands touch the buildings on either the hook. Reluctantly I remove my pack and unlace my shoes. side. He abruptly halts in front of a small wooden door and motions My hyper-efficient tendencies—which serve me well in ultrama- us to sit at one of the three slim metal tables out front. rathons—kick in and I feel slightly annoyed with the delay. After “We’re here!” he declares. all, we’d only covered a few miles and many more remain. As I Chris and I glance at one another, wondering what “here” means.

september 2012 | Tr ailrunnerm ag.com

Clockwise from top left: Soaking in the therapeutic waters of the Mas Spa at Mas de Torrent hotel. Dining on mussels from the local bay at Can Rafa Restaurant. Raising a glass in Pals after an adventurous day on the trails. The wine barrels at Cellar Martín Faxió winery. Enjoying a visit with owner Rafa Martín Mota. Browsing the tourist shops in Pals.

[ Example Week-long Itinerary ] Day 1 From Barcelona, take the train to Girona. Run 17 kilometers, including a tour of the Girona’s historic city center and run to Sant Miquel Castle. Overnight at Legends Hotel. Day 2 Run 23 kilometers from Fitor to Llafranc. Overnight at El Far hotel in Llafranc. Day 3 Run 22 kilometers from Llafranc to the medieval city of Pals. Enjoy a treatment at Mas Spa. Overnight at Mas Camangau in Begur. Day 4 Run 24 kilometers from l’Escala to Castello d’Empuries. Visit the Teatre-Museu Dali. Overnight at Castello d’Empuries. Day 5 Run 23 kilometers from Roses up to the mountains via the Ruta del Dolmens to Cadaqués. Wine tasting at the Cellar Martín Faxió winery. Overnight at Hotel Rocamar. Day 6 Run 29 kilometers from Cadequés to Port de la Selva through Cap de Crues National Park. Overnight at Port de la Selva. Day 7 Run 20 kilometers from Port de la Selva to Sant Pere de Rodes Monastery to Portbou at the French border. Take the train back to Barcelona.

Tr ailrunnerm ag.com | september 2012

“Our run is done for today; now it’s time for beer!” We cheer and step through the small doorway into a room barely wide enough for a bar and a row of bar stools. We order three Estrella Damm Catalonian pilsners and take a seat outside in the warm sunshine. Before long, Pablo reminds us that the day is not over; we have a spa appointment. A short drive takes us to Mas de Torrent, a luxury hotel of the prestigious Relais & Château Group. We walk through the hotel’s manicured landscape to Mas Spa, a zen-inspired ultramodern spa tucked into a lush garden. For the next two hours, hot-water jets massage my tired muscles, an ice-cold plunge pool flushes the soreness from my joints and rosemary-infused bath products refresh my senses. Later that evening we drive to Mas Camangau hotel in the nearby town of Begur, and the owner, Miguel, greets us like old friends. His grey-streaked hair is pulled back into a short ponytail and his jovial face sports cheeks as round as his eyeglasses. Grey stone archways frame the entrance to each room of the 200-year-old-farmhouseturned-boutique hotel, giving it a cozy yet regal ambiance. Miguel leads us out a back door and down more steps into a garden patio. “Your room is in the back where the horses were kept,” Miguel says with a chuckle. The old barn-wood door with iron fixtures opens to a charming room with a vaulted ceiling and modern amenities. At what is normally my bedtime, Chris and I take our seats in the hotel’s restaurant, where Miguel announces that he has arranged a special tasting menu for us. The first delicious bite of salmon ceviche served with vichyssoise sets the tone for what is a five-course feast of Catalonian delicacies. Between gulps of local red wine we savor bites of hand-made aubergine ravioli served with mussels and rosemary, then delicate fish filets on a tomato purée topped with olive tapenade and chives, followed by thinly sliced roasted duck topped with a sweet sauce made with strawberries, raspberries and sherry. Every dish includes local ingredients and some personal connec-

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Costa Brava, Catalonia, Spain GETTING THERE Fly to Barcelona. Tours begin and end in Girona. From Barcelona, take the Renfe regional train service to Girona (7.50 euros per person each way). www.renfe.com WHEN TO GO Costa Brava is an ideal year-round trail-running destination, though you might want to avoid the tourism high season and go in spring or fall when temperatures are cool, sunshine is prevalent and beaches are uncrowded. Winter (December to February) is generally mild and rarely cold. INFORMATION Running Costa Brava Tours (www.runningcostabrava.com) organizes custom running tours throughout Costa Brava. Owners Pablo and Cristina

Rodriguez build custom itineraries with GPS-mapped running routes. Package prices depend on the number of people in your group, quality of hotels, time of year (in July and August hotel rates average 20 percent higher than the low season), trip duration and your choice of additional activities (kayaking, spa, parasailing, museums, wine tasting, etc.). One-week packages in low season (October through March) begin at 752 euros per person (three-star hotels) and 914 euros per person (four-star hotels). Packages include guided runs, hotel bookings, local ground transportation, luggage transfers, water stops, energy snacks, additional activities and restaurant reservations. Breakfasts are included with all hotel reservations.

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ent power failure due to the thunderstorm. “It’s those bastards in Madrid!” a passerby yells from the darkness. Our fellow diners shout back in agreement and shake a fist, swearing to get them next time. The game is quickly forgotten when dinner arrives. We devour platter after platter of locally caught tallarines and berberexos (varieties of mussels) swimming in olive oil and fresh-ground pepper, followed by erisos (sea urchins), gambitias (grilled prawns served with head and shell on) and whole anchovies served on rounds of seasoned crustini. I swear I have no room in my belly for another bite of food when dessert appears. “It’s not about eating; it’s about pleasure,” says Pablo. He’s right, I say to myself as I dip a spoon into the fluffy, caramelencrusted apple mousse. After spending the night in Cadequés, Chris, Pablo and I head to the Cellar Martín Faxió winery, at the behest of Rafel Martín Faxió, our server at dinner last night at Can Rafa, whose parents own both the winery and restaurant. Rafel greets us with the same warmth we’d experienced the previous evening. “Everything is done by hand, even putting the labels on the bottles,” he says, walking us past the rows of wooden wine barrels. Rafel’s father, Rafa Martín Mota, motions Tr ailrunnerm ag.com | May 2011

for us sit in a cozy, cave-like room next to a wood-burning fireplace. On a small wooden table are glasses of full-bodied red wine and plates of cheeses and paper-thin pork slices that melt in my mouth. By noon, we’re driving back to Girona to begin our final run stage, starting with a four-mile jaunt uphill through the Gavarres Forest following the Torre Gironella trail (and some of Pablo’s machete-cut trails) to the ruins of Castell de Sant Miquel that overlook the city. From our vantage point at 1300 feet above sea level, we survey the vast terrain we’d covered on foot over the preceding few days. After returning by the same trail to Girona, Pablo takes us on a whirlwind running tour of Girona’s ancient, serpentine streets, landmarks and alleyways. “Just how old is Girona?” asks Chris. “Well, these stones here were laid by the Romans in 75 BC,” says Pablo. “And that cathedral was originally built as a Zeus temple.” “Pablo, what is your favorite part of doing these tours: the running, the food or the history lesson?” asks Chris. Pablo smiles and thoughtfully studies the layers of stone in the wall—each one laid by a different settler or conqueror over the past 2000 years—before voicing his response. “I believe the only real way to experience a place is to run through it,” he says. ■

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Field Forest Food

Make your next trail run a foraging adventure

By Hyewon Grigoni > illustration by Daniel Yagmin The rain pours in sheets as I run through the woods on Bainbridge Island, a stone’s throw from downtown Seattle. I am completely soaked—it feels as if I’ve just walked in on the forest taking a shower and chosen to jump right in. Noisy plastic bags are tied to my hydration belt, and I’m wearing bright red, elbow-length dishwashing gloves. The mud and the rain, even my ridiculous appearance, fuel the purpose of my run: I am on a serious mission. Turning a corner on the trail, I find what I have been looking (and running) for. The forest brightens where some trees have been felled and I spy a blanket of native stinging nettle thriving right up to the edge of the trail. I snap off tender tips with glee. Filling an entire bag with nettles, I am thankful that my hideous gloves save me from getting stung. I am careful to leave plenty for the next potential picker. I tie the bag shut, lean into the last hill and run home. I reserve a few leaves for tea (a cure for seasonal allergies), then blanch the rest to take away the sting, and make nettle pesto and pasta. The strong, nutty flavor of nettles makes the pesto more robust than standard basil fare. And since I harvested the nettles during my run, it becomes one of my most memorable post-run meals ever. My recent foraging pastime has given my runs more purpose, and a heightened appreciation for the bounty of superfoods right underfoot.

Wonder Weeds Finding wild edible plants on a run is easier than you might think. If Martha Stewart was able to gather weeds from a prison yard during her incarceration, the message is clear to me: Anybody can be a forager in this day and age. Trail runners are ideal candidates. Langdon Cook, author of the book Fat of the Land: Adventures of a 21st-Century Forager, has been blogging (www.fat-of-the-land.blogspot.com) about his foraging adventures ever since friends inspired him by saying, “Living like a hunter-gatherer is good for the soul.”

Five to Forage By

Research. Learn to properly identify edible wild foods, as well as their (sometimes poisonous) imposters. Find out when and how to harvest and prepare the plant and enlist an experienced forager to learn proper identification in the field.

Avoid toxic areas. Be leery of parking lots, yards, polluted streams, etc, where pesticides, herbicides, heavy metals and dangerous bacteria may lurk.

Play by the rules. Learn the rules in any area you intend to forage. Keep in mind that foraging may be encouraged, managed by harvest limits or completely prohibited.

Forage respectfully. Use sustainable, ethical methods for gathering food. Learn how to identify a healthy plant versus one that should be left alone. For example, leave ferns with broken or picked fiddleheads, as losing more than two to three fiddleheads can kill the plant.

When in doubt, leave it out! Never harvest a plant without being 100-percent certain of its identity.

Sourcing wild food from organic farms If the challenges of foraging impede your ability to enjoy a trail run, you can try a more surefire source of wild plants: your local organic farm. Even after plowing through with a cultivating tractor, the rows between crops will sprout edible and organic weeds. And because they’re wild, they could very well be as nutritious as their domesticated counterparts. Sküter and Amy Fontaine, owners of Terra Verde Farm in Everson, Washington, have welcomed gleaners to their 6.5-acre organic farm for years. They allow a Vietnamese woman to harvest woody kohlrabi that is too mature to sell at the market but just ripe for traditional Vietnamese cooking. She will also take all the amaranth (a weed that they don’t sell) that she can manage. I enquire about the idea of allowing a barefoot-running forager onto their property to pick weeds. “Sure, when do you want to come out?” is Sküter’s friendly reply. The availability of weeds varies by farm and season, of course. At Terra Verde, most of the weeds are edible, and July through August is a boon time to pick them. “There’s horsetail, thistle, chickweed, dandelion, clovers. … You could pick whatever you want and keep running. Be sure to get all the roots of the weed though, otherwise it won’t help us,” says Amy. “But there’s poison hemlock too, and irrigation pipes and V-shaped ravines left by tractor tires,” Sküter adds. Despite those challenges, the invitation Tr ailrunnerm ag.com | septemeber 2012

for me to get six or seven miles of running within their fields for edible weeds is too good to pass up. The farm is beautiful. It’s nestled in the shadow of Sumas Mountain—a stunning behemoth that shoots from the ground so suddenly it seems like holy ground. Then the first of many mosquito bites interrupts my thoughts and I take off to run the farm’s perimeter to contemplate my first move—6.5 acres is smaller than I imagined. I can’t recognize half the “real” crops, but weeds are everywhere. After running for a mile or so, I kick off my shoes. The ground is bumpy, soft here, tough there. Running between the trellises is a great strengthening exercise for my feet and the cool earth feels soothing. I smell sweet strawberry mixed with pungent cilantro and fertile soil. After about 45 minutes I slow to collect weeds. Remembering Amy’s memorandum, I try to pull all the roots of some dandelions and horsetail, but keep breaking some off at their base. I spot some chickweed and pull enough out for a good salad. Walking back to the car, I munch on the chickweed. I am grateful for my awesome farm run and vow to come back and do some serious weeding in thanks. Visit your local farmers’ market or ask around to find farmers like the Fontaines. My guess is they would love the help, and enjoy, the ridiculous sight of a weed-picking, foraging runner to boot.

Now Cook says, “I’ll bushwhack all over creation in search of morels, porcini.” He is half-serious—Cook is well known for his approach to treading softly and foraging ethically. Best of all, Cook makes foraging seem completely natural. He suggests newcomers start with weeds commonly found in the U.S. like stinging nettle, miner’s lettuce and, the most ubiquitous of all, dandelions. “Dandelions can be harvested at several growth stages: young leaves as raw or braised salad greens; buds sautéed; flower petals for breads and wine; and even the root, roasted, to make a coffee-like beverage or ice cream.” He continues, “Other weeds can be easily learned: lambs-quarters, chickweed, watercress, thistle and so on.” These are abundant in most parts of the country, but a quick reference check can inform you on the most common weeds in your area.

With experience, you may start to recognize edible plants all around you, and their bountiful gastronomic possibilities. With experience, you may start to recognize edible plants all around you, and their bountiful gastronomic possibilities. I’ve salivated over Cook’s accounts of full meals created from foraged foods: Epic salads or savory mushrooms and mussels, washed down by homebrews from blackberries or dandelions. California trail runner Philip Stark forages regularly on his trail runs and by-foot commutes to UC Berkley, where he is a professor. Compared to the work of maintaining a backyard garden, says Stark, “It’s a lot easier to pick a salad on my way to work.” If dandelions are the gateway to eating weeds, foraging on the run may be the gateway to changing everything about the way you eat, and run. Stark’s interests have grown to eating “as far upstream on the food chain as possible,” and even trying a little long-distance persistence hunting. Last fall, with a motley crew of minimalist-shoe runners, Stark chased pronghorn antelope through the Red Desert of Wyoming in hopes of killing one for dinner. Though no animal was caught, and meals consisted of foods purchased and brought to camp, the experience deepened his passion for gathering food in its purest form: the wild.

Suggested Wild Edible Plants by Region

Southwest Various parts (stem, pulp or flower) of Cereus, Prickly Pear, Saguaro and Yucca cacti (Some cactus varieties can act as a natural laxative so consume sparingly.) Try also pine nuts, mesquite beans, lambs quarter

Stinging Nettle Pesto

Midwest Ramps (wild leeks), wild asparagus, mountain herbs/flowers, huckleberry, acorns, persimmon, morels South Chicory, cattail roots, tree nuts, millet, clover and sassafras

Northeast Fiddleheads, nettles, wild spinach, porcini, chicken of the woods, beechnuts and berries (especially blueberries and coastal strawberries)

ingredents: 2 to 3 c loosely packed, fresh stinging-nettle leaves ½ c olive oil ½ c finely grated Parmesan ½ c pine nuts 2 to 3 cloves garlic Salt and pepper to taste

Pacific Northwest Berries (especially salal, currents, black, salmon and thimbleberries), nettles, chanterelles, peppercress, fiddleheads and sorrel (Chopped, steeped leaves make a refreshing post-run lemonade-ish drink.)

Urban Settings Urbanites need not despair! Dandelion– every part of the dandelion is edible and good for you! Also look for chickweed, sow thistle and miner’s lettuce.

While young nettle is good for your health, mature nettle can be hard on the kidneys so choose leaves from plants no more than knee high, that have not yet flowered, and preferably just the top four leaves to allow continued growth. Using gloves, blanch nettle (stems and all) in boiling water for about a minute.

Throw nettle in food processor or blender with all other ingredients and blend until smooth. Add more oil and/or Parmesan for desired consistency. Toss over pasta, eggs, salad, pizza crust, etc. This recipe is good for most any foraged green, such as dandelions, spinach, purslane, sorrel, etc.

Within Boundaries Before you become giddy with visions of noshing edible weeds on your next run, be clear that the idea is to safely forage. Enjoying wild food should be a celebration of a good run, not the cause of an untimely death at worst, or a weeklong bout of diarrhea at best, because you ate something you shouldn’t have. Both scenarios happen every year. Research as much as you can about your choice of edible plant, as well as any look-alikes, with the help of experienced foragers. “Field guides are great, but there’s no substitute for learning from an expert,” says Cook. “Identifying edible species in their habitat is far superior to looking at pictures in a book.” Native species, as well as poisonous impostors, can vary by region so learn from someone familiar with your area. Take a field trip with your regional mycological society (trust me, if there are mushrooms, there’s a mushroom club), or try a workshop with a local expert. And know the rules. Find out what’s allowed within the federal, state, local or Native American jurisdiction before your run (see sidebar “Five to Forage By”). Harvest ethically—find out how to sustainably take your share, and refrain from over picking in well-used areas. Pockets of land around the country have been trashed by irresponsible or profiteering foragers, which have threatened the near wipeout of some highly sought edible plants. Unprecedented

foraging of wild leeks due to a seemingly insatiable appetite in the restaurant business has brought outright bans over harvesting the wild plant in national parks within Tennessee and North Carolina where it once flourished. Wild ginseng and other popular herbal plants like black cohosh and Echinacea have been listed as threatened by conservationists as well. Luckily, in the Pacific Northwest, most mushroom populations continue to thrive despite a growing industry. Environmentalists and long-time mushroom enthusiasts have reported damage done to forest floors by zealous pickers with irresponsible methods. Don’t be one of them. Be mindful of your impact on the ecosystem that nourishes you. Typically, you don’t have to leave the trail to find good sources of food. “Many of our wild edibles can be found right alongside trails,” says Cook. “Some [edibles] are ‘edge species’ that thrive where different habitats meet. Trails create these mixing zones with high biodiversity.” As a kid, I associated being in the outdoors with great snacks, and when I started backpacking as a teenager, I was drawn as much to GORP as I was to promising vistas. I still love that stuff, but once I saw my trail runs as opportunities to collect thimbleberries and fiddlehead ferns, my relationship to the outdoors completely changed. Now the pursuit of a wild salad has me logging more miles than the want for fresh air and exercise. ■

september 2012 | Tr ailrunnerm ag.com

race finder

stage run around the roof of africa 8 day adventure trail stage race circumnavigating mount kilimanjaro in tanzania october 18–28,2012 Led by Simon Mtuy

summit expeditions & nomadic experience info@nomadicexperience.com www. nomadicexperience.com

trophy series races Note: Race dates may change. Confirm any race in this calendar directly with the race’s website or organizers before making plans.

08/04 Eagle Creek Trail Marathon 5K, 15K, 13.1M, 26.2M; Indianapolis, IN; mjourdan@planetadventurerace.com; www.planetadventurerace.com 08/04 HURL Elkhorn Endurance Runs 13.1M, 50K, 50M; Montana City, MT; slengebrecht@msn.com; www.vigilanterunning.org 08/04 LaSportiva Eldora Trail 10K 10K; Nederland, CO; paul@digdeepsports. com; www.digdeepsports.com 08/04 The Legend 5M, 10M, 13.1M; Lansing, MI; dawn@runningfit.com; www. runlegend.com 08/04 Top Ten Mile 10M; Colorado Springs, CO; director@csgrandprix.com; www.csgrandprix.com 08/05 Haulin’ Aspen Trail Runs 7M, 13.1M, 26.1M; Bend, OR; race@layitoutevents. com; www.haulinaspen.com 08/11 Arc’teryx Squamish 50 21K, 50M, 50R; Squamish, BC, Canada; run@ squamish50.com; www.squamish50.com 08/11 Dirty Girls Run 30K, 6H, 12H, 24H, 48H; Mansfield, ON, Canada; heydiane@ dirtyrunnerproductions.com; www.dirtygirlsrun.com 08/11 Echo Summit Trail Challenge 10M, 20M, 50K, 50M; Twin Bridges, CA; troy@TCTruns.com; www.tctruns.com 08/11 River Valley Run 10K; Manchester, MD; run@rivervalleyranch.com; www.rivervalleyranch.com/rivervalleyrun 08/11 Steamboat Stinger 13.1M, 26.2M; Steamboat Springs, CO, colin@ honeystinger.com, www.honeystinger.com 08/18 Fat Dog 100 18M, 30M, 50M, 70M, 120M; Keremeos, BC, Canada; info@ mountainmadness.ca; www.mountainmadness.ca 08/18 Iron Legs 50-Miler and Relay 50M, 50R; Calgary, AB, Canada; ironlegs@ telus.net; www.ironlegs.ca 08/18 Run For Hunger Trail Challenge 2M, 8K, 13.1M; Freeport, PA; runforhunger@ gmail.com; www.runrace.net 08/18 Skyline Mountain Marathon 14.1M, 26.2M; Liberty, UT; info@skylinemarathon. com; www.skylinemarathon.com 08/19 Bramble Scramble 15K, 30K; Williston, VT; eric@catamountoutdoor. com; www.catamountoutdoor.com 08/25 Bergen Peak Trail Race 20K; Evergreen, CO; bberninger@eprd.co; www. evergreenrecreation.com 08/25 Bill Flodberg Mountain Madonna Challenge 6K, 12K, 18K; Gilroy, CA; allan@svrchome.org; www.svrchome.org/mtmadonnachallenge.htm 08/25 Dam Scramble Trail Event 10M, 20M; Curnwensville, PA; clfdccd@ atlantaicbbn.net; www.clfdccd.com 08/25 Leanhorse Ultra 50K, 50M, 100M; Hot Springs, SD; leanhorse@rushmore. com; www.LeanhorseHundred.com 08/25 Qdoba DINO Trail Run - SouthWestway 5K, 15K; Indianapolis, IN; Brian11@DINOseries.com; www.DINOseries.com 08/25 Taos Ski Valley 10K Up and Over Trail Run 10K; Taos Ski Valley, NM; info@taosskivalley.com; www.taosskivalley.com

2012 Trophy Series Sponsors:

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2012 64

08/26 Dirt Inspires Womens Trail Half Marathon 4M, 8M, 13.1M; Santa Cruz, CA; penni@finishlineproduction.com; www.ditrailruns.com 09/01 Meeteetse Absaroka Challenge 5K, 10K, 15K; Meeteetse, WY; meetrec@ tctwest.net; www.meetrec.org 09/02 Breck Crest 5M, 13.1M, 23M; Breckenridge, CO; westy@mavsports.com; www.mavsports.com 09/07 Run Woodstock Day One 5K, 10K, 13.1M, 26.2M, 50K, 50M, 100K, 100M; Pinckney, MI; dawn@runningfit.com; www.runwoodstock.com 09/08 Francis Marion Dirt Dash Half Marathon and 5K 5K, 12K, 13.1M; Awendaw, SC; Eagle.endurance@gmail.com; www.eagle-endurance.com 09/08 Haliburton Forest 25K, 50K, 50M, 100M; Haliburton, ON, Canada; helen. malmberg@dhltd.com; www.ouser.org 09/08 Odyssey Trail Running Rampage 13.1M, 26.2M, 40M; Milboro, VA; info@ oarevents.com; www.oarevents.com 09/08 Paatuwaqatsi - Water Is Life 50K; Polacca, AZ; waterisliferun@yahoo. com; www.waterisliferun.org 09/14 Rock Cut Coyote Howl 10K Nite Run 10K; Rockford, IL; larrydswanson69@ comcast.net; www.RockCutTrailRuns.org 09/15 12-Hour Adventure Trail Run 12H; Triangle, VA; AlexP@athletic-equation. com; www.athletic-equation.com 09/15 Lagoon Valley Trail Run 5K, 10K; Vacaville, CA; info@lagoonvalleytrailrun. com; www.lagoonvalleytrailrun.com 09/15 Mark Twain 100 100M; Berryman, MO; mt100rd@hotmail.com; www. stlouisultrarunnersgroup.net 09/15 Rock Cut Hobo 25K; Rockford, IL; larrydswanson69@comcast.net; www. RockCutTrailRuns.org 09/16 Dam Half and Dam Full 13.1M, 26.2M; Mifflingburg, PA; joelheasley@ gmail.com; www.midpenntrailblazers.com 09/16 Rock Cut Hobo Ultramarathon 50K; Rockford, IL; larrydswanson69@ comcast.net; www.RockCutTrailRuns.org 09/16 Timber Trail XT 5K, 8M; Harrison, MI; gcrandell@midmich.edu; www. midmich.edu 09/22 Bays Mountain Trail Race 15M; Kingsport, TN; markskelton@markskelton. com; www.RunTriCities.org 09/22 Birkie Trail Run and Trek 5K, 13.1M, 26.2M, 26.2R; Hayward, WI; birkie@ birkie.com; www.birkie.com 09/22 Sundance Trail Run 10K, 50K; Sundance, WY; blingcashmillionaire@ hotmail.com; www.sundancetrailrun.com 09/22 Virgil Crest Ultras 50K, 50M, 100M; Virgil, NY; ian@flrtc.com; www. VirgilCrestUltras.com 09/28 Mogollon Monster 100 106M; Pine, AZ; azadventures@getoutgetlost. com; www.mogollonmonster100.com 09/29 Flatrock 50 25K, 50K; Independence, KS; RD@flatrock50.org; www. flatrock50.org 09/29 Pajarito Trail Fest 10K, 13.1M; Los Alamos, NM; mcdowell.petra@gmail. com; www.pajaritotrailfest.org 09/29 Run for the Toad 25K, 50K; Cambridge/Paris, ON, Canada; sarson@ toadpatrol.com; www.runforthetoad.com 09/29 Run Off The Grid 12K, 25K, 37K, 50K; Mattawa, ON, Canada; runoffthegrid@ naturesharmony.com; www.naturesharmony.ca/run-off-the-grid 09/30 Bear Chase Trail Race 10K, 13.1M, 50K, 50M; Lakewood, CO; coach@ runnersedgeoftherockies.com; www.bearchaserace.com 09/30 Heritage Trail Marathon 5K, 15K, 13.1M, 26.2M; West Lafayette, IN; mjourdan@planetadventurerace.com; www.planetadventurerace.com 09/30 Run Crazy Horse 5K, 13.1M, 26.2M; Crazy Horse, SD; director@RunCrazyHorse. com; www.RunCrazyHorse.com

trail tested by ashley arnold

Sound Bites

What’s your all-time favorite running tune? > Go to www.trailrunnermag.com, tell

Our favorite earbuds and headphones for the trail

ften, all it takes to motivate you for a final push up a steep hill is your favorite pumpup song. In fact, studies have shown that listening to music during exercise enhances performance. Tunes can take your mind away from fatigue and pain and help calm your nerves before a performance, and the right beat can even help you maintain a balanced,

faster stride. (Be safe, though, and listen to just one earbud or keep the volume low.) If you’ve ever listened to music while you run, you know that nothing destroys that music-doping effect more than poor-fitting and -sounding earbuds. Herewith, a list of our favorite earbuds and headphones that stood up to the rigors of the trail. ■

Sony XBA

Tr ailrunnerm ag.com | september 2012

AfterShokz Sport AS300

$60 | www.aftershokz.com > The headphones utilize “patentpending bone conduction technology,” which means that sound travels through the cheekbones to the inner ear, bypassing the eardrums. While it took testers some time to get used to the earphones resting on their temples, most praised the sound quality and the ability to hear surrounding noise. The set must be charged via USB, and volume level and sound quality is directly related to charge level. The downside: A few testers were irritated with the loose-fitting headband.

pair of Skullcandy earbuds. Twelve winners will be selected. Plus: We’ll compile a list of the most popular songs you submitted to create the ultimate trail-running playlist on our website at trailrunnermag.com.

Skullcandy Chops

Urbanears Medis

Yurbuds Personalized

$50 | www.urbanears.com > A woven, rope-like sheath reduces noise when the cord moves during motion, while “ear-click technology” holds speakers in your ears—using an upward hook to secure the buds. The package comes with three different ear-pad sizes. Several testers lauded the comfortable fit, saying that they never had to adjust the earpiece during a run. Plus, since it rests above the ear canal, the unit does not block external sounds. Overall, the sound quality is decent, provided you are OK without hearing thumping bass. The downside: While the cord has a “pause” button, it lacks volume control.

$70 | www.sony.com > If you strive to block out all outside noise, the water- and sweat-resistant Sony XBA-S65s are for you. The buds deliver the best sound of any earbud we tested with a strong bass presence. The package includes a range of earbud sizes for a customized fit and cord-adjuster clips to stow away extra cord. Plus, a unique pull-cord ear loop provides a secure fit. The downside: Noise-blocking designs can be dangerous as you are unaware of your surroundings. A few testers also missed the ability to control volume on the cord.

you will be automatically entered to win a

$20 | www.skullcandy.com > The economically priced (and vibrantly colored) Chops pump out bright notes without blocking ambient sound, so you can jam out and stay aware of your surroundings. The around-ear hanger is adjustable—the earbud rotates 180 degrees—to fit different ear shapes, and is made of soft rubbery material, a favorite feature among testers. Plus, a slim volume control and speaker (for phone calls) on the cord is easy to use. Overall, the sound is OK. The downside: A few testers complained that the hanger was too small, forcing them to readjust placement a couple of times during an hour-long run.

us your all-time favorite running song and

iB Active Sportband

$130 | www.ithreesixty.com > Designed to be used with a smart phone or any Bluetooth-enabled device, the iB Active headphones/headwear combo includes earbuds and a microphone. Phone calls can conveniently be picked up and answered via the cord. The unit features noise-suppression technology, which helps prevent echoing during phone calls. The downside: You have to wear the accompanying headband or cap in order to use the earbuds, and you have to charge the set.

$30 | www.yurbuds.com > Featuring Yurbuds signature TwistLock Technology, which keeps the buds securely in place, the new Personalized series earbuds feature different sizes for customized comfort. The earbuds offer mid-level noise reduction, so don’t entirely block out ambient sound. Testers praised the sweat- and water-resistant qualities. The downside: The cord was aggravating to some testers who complained of unwanted noise due to cord movement. Others reported the sound as being “nasally.”

KEIRA HENNINGER RACES present

M A R AT H O N • H A L F - M A R AT H O N • 1 0 K • 5 K

Se pte mber 2 9, 2 012 Lake Hughes, CA

• Incredible race day swag for all runners • Beautiful finisher medals • Very well-organized

• Delicious post-race free lunch for all participants • Well-stocked and well-manned aid stations throughout the race courses

Coming in November

GRIFFITH PARK TRAIL HALF MARATHON

GRIFFITH PARK TRAIL 10K

www.GriffithParkTrailRuns.com

www.GriffithParkTrail10K.com

November 17, 2012

November 18, 2012

Both Griffith Park trail runs are part of the Hollywood Rockstar Trails Challenge. Complete both events and earn your rockstar cred with a special shirt and finisher medal. Coming in 2013

Ray Miller 50K & 50 Miler

Leona Divide Montrail Ultra April 27, 2012

February 2, 2013

www.LeonaDivide5050.com

www.RayMiller5050.com

L E O N AVA L LE Y T R A I L R A C E S .C O M

KEIRA HENNINGER, RD

•

LEONARACEDIRECTOR@ GMAIL. COM

outfitters p List your store! t CAll 877.762.5423 x117 t www.trailrunnermag.com CANADA Gord’s Running Store 919 Centre St NW Calgary, AB T2E2P6 403-270-8606 F 403-283-8341 www.gordsrunningstore.com info@gordsrunningstore.com

MOUNTAIN EQUIPMENT COOP 830 10th Avenue Sw Calgary, AB T2R 0A9 403-269-2420 www.mec.ca North Shore Athletics 1200 Londsdale # 101 N Vancouver, BC V7M3H6 604-990-6888 www.northshoreathletics.com info@northshoreathletics.com

RUNNING FREE SPORTS 26 Church St Ajax, ON L1S 6B3 705-728-1110 www.runningfree.com ajax@runningfree.com RUNNING FREE SPORTS 708 Denison St Markham, ON L3R 1C1 416-410-FREE (3733) www.runningfree.com markham@runningfree.com RUNNING FREE SPORTS 520 Bryne Dr Unit 9 Barrie, ON L4N 9P6 705-728-1110 www.runningfree.com barrie@runningfree.com

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Running Shop 3055 N Campbell #153 Tucson, AZ 85719 520-325-5097 www.runningshopaz.com

TORTOISE & HARE SPORTS 17550 North 75th Ave #605 Glendale, AZ 85308 623.792.7900 www.tortoiseandharesports.com info@tortoiseandharesports.com ARkansas FLEET FEET SPORTS–FAYETTEVILLE 1020 Harold St Fayetteville, AR 72703 479-571-U RUN (8786) www.fleetfeetfayetteville.com russ@fleetfeetfayetteville.com GO! RUNNING 1819 N Grant St Little Rock, AR 72207 501-663-6800 www.gorunning.com runners@gorunning.com CALIFORNIA Adventure 16 11161 W Pico Blvd West Los Angeles, CA 90064 310-473-4574 for other SO CAL locations, see: www.adventure16.com We carry Vibram FiveFingers AUBURN RUNNING COMPANY 833 Lincoln Way Auburn CA 95603 530-823-2002 info@auburnrunningcompany.com www.auburnrunningcompany.com

FUTURE TRACK RUNNING CENTER 30125 Agoura Rd Ste. A, Agoura Hills, CA 91301 818-991-4786 F 818-991-4784 www.futuretrackrunning.com futuretrack@aol.com SAN DIEGO RUNNING INSTITUTE 4760-B Mission Gorge Place San Diego, CA 92120 619-265-7374 F 619-265-7374 www.sdri.net; info@sdri.net RUNNING REVOLUTION - Campbell 511 E Campbell Ave Campbell CA 95008; 408-374-9310 www.runningrevolution.com info@runningrevolution.com COLORADO Boulder RunninG Company 2775 Pearl St #103 Boulder, CO 80302 303-RUN-WALK www.boulderrunningcompany.com Boulder Ruwnning Company 3659 Austin Bluffs Pkwy #32 Colorado Springs, CO 80918 719-278-3535 www.boulderrunningcompany.com BOULDER RUNNING COMPANY 8505 East Arapahoe Rd Denver, CO 80112 303-932-6000 www.boulderrunningcompany.com

Boulder Running Company 8116 W Bowles #C Littleton, CO 80123 303-932-6000 www.boulderrunningcompany.com INDEPENDENCE RUN & HIKE Located in the heart of the Rockies 586 Highway 133, Carbondale, CO 81623 970-704-0909 www.independencerun.com independencerun@sopris.nett

RUNNER’S ROOST LAKEWOOD 7978 W Alameda Ave, Suite A Lakewood CO 80226; 303-991-1851 www.runnersroostlakewood.com Connecticut

OUTDOOR SPORTS CENTER 80 Danbury Rd Wilton, CT 06897 203-762-8797; 800-782-2193; www.outdoorsports.com florida DADDY ULTRA RUNS 602-B Brevard Ave, Cocoa, FL 32922 321-806-3935; F 321-234-9293 www.daddyultraruns.com info@daddyultraruns.com Georgia ATHENS RUNNING COMPANY 367 Prince Ave Ste 2 Athens GA 30601 706.850.6051 www.athensrun.com mark@athensrun.com

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Use gear reviews to highlight products you carry

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Idaho

SHU’S IDAHO RUNNING COMPANY 1758 W State ST Boise ID 83702 208-344-6604; F 208-344-6608 www.idahorunningcompany.com shuguy2000@yahoo.com MAINE

MAINE RUNNING COMPANY 563 Forest Ave Portland, ME 04101 207-773-6601; F 207-773-8566 www.mainerunning.com jr@mainerunning.com MAINE RUNNING COMPANY 89 Maine St. Brunswick ME 04011 207-721-9299 www.runwalkcompany.com jr@mainerunning.com Maryland FALLS ROAD RUNNING STORE 6247 Falls Rd, Baltimore, MD 21209 410-296-5050 www.baltimorerunning.com jim@baltimorerunning.com

HOLABIRD SPORTS 9220 Pulaski HWY Baltimore, MD 21220 866-860-1416; 410-687-6400 F 410-687-7311 www.holabirdsports.com info@holabirdsports.com Massachusetts Marathon Sports 1654 Massachusetts Ave, Cambridge, MA 02138; (617) 354-4161; F (617) 354-2502 Check out all the Marathon Sports stores at www.marathonsports.com Michigan BAUMAN’S RUNNING & WALKING SHOP 1473 W Hill Rd Flint, MI 48507 810-238-5981 www.werunthistown.com

Minnesota

DULUTH RUNNING CO 1026 E Superior St Duluth MN 55802 218-728-1148; F 218-728-1153 www.duluthrunning.com clint@duluthrunning.com montana THE RUNNERS EDGE 325 N Higgins Ave Missoula, MT 59802 406-728-9297; F 406-728-1346 www.runnersedgemt.com anders@runnersedgemt.com New Jersey CAMPMOR 810 Route 17 N Paramus NJ 07652 201-445-5000 800-CAMPMOR (226-7667) www.campmor.com customerservice@campmor.com new york WESTCHESTER ROAD RUNNER 179 E Post Rd White Plains, NY 10601 914-682-0637; F 914-949-4166 www.westchesterroadrunner.com westchesterrr@aol.com nevada

RED ROCK RUNNING COMPANY 7350 W Cheyenne, Ste 101 Las Vegas, NV 89129; 702-870-4786 www.redrockrunningcompany.com redrockrunningco@gmail.com

BULL CITY RUNNING COMPANY 202 W NC HWY 54 STE 201 Durham, NC 27713 919-265-3904 www.bullcityrunning.com bullcityrunning@gmail.com jus running 523 Merrimon Ave, Ste. 1 Asheville, NC 28804 828-252-7867 F 828-252-7817 www.jusrunning.com jusrun@bellsouth.net Ohio UP AND RUNNING IN DAYTON Now in Two Locations! 937-432-9210 www.upandrunningindayton.com susie@upandrunningindayton.com Oregon FIT RIGHT Nw the RUNNING & WALKING STORE 2258 NW Raleigh St. Portland, OR 97210 503-525-2122 www.fitrightnw.com ROGUE VALLEY RUNNERS 161 E Main Street Ashland, OR 97520 541-201-0014; F 541-201-0033 www.roguevalleyrunners.com info@roguevalleyrunners.com SHORTT SUPPLY COMPANY 116 Oak St, Hood River, OR 97031 541-386-5474 www.shorttsupply.com brian@shorttsupply.com Pennsylvania

RED ROCK RUNNING COMPANY 120 S Green Valley Parkway Henderson, NV 89012 702-998-9054 www.redrockrunningcompany.com redrockrunningco@gmail.com RENO RUNNING COMPANY 13987 S Virginia Street, Suite 704 Reno, NV 89511 775-853-8017 www.renorunningcompany.com info@renorunningcompany.com north carolina BLACK MOUNTAIN RUNNING COMPANY 106 West State Street Black Mountain, NC 28711 828-669-7186 www.blackmountainrunning.com blackmountainrunning@gmail.com

FLYING FEET SPORT SHOES 1511 Mt Rose Ave York, PA 17403 717.845.2833 info@flyingfeet.com www.flyingfeet.com RUNNERS SOLE – CHAMBERSBURG 1228 Lincoln Way East Suite A Chambersburg, PA 17202 717.262.2109 www.therunnerssole.com therunnerssole@embarqmail.com

runner’s market 4443 Kingston Pike Knoxville, TN 37919 865-588-1650 www.runnersmarket.com shoes@runnersmarket.com texas CAPITAL CITY RUNNING 1700 Ranch Rd 620 N, Ste 102; Austin, TX 78734 512-266-1000 www.capitalcityrunning.com steve@capitalcityrunning.com utah

wasatch running center 8946 S State St, Sandy, UT 84070 801-566-8786 www.wasatchrunningcenter.com wasatchrunning@earthlink.net ZB SPORTS – PARK CITY 1456 Newpark Blvd #45 Park City, UT 84098 435.645.6001 www.zbsports.com

BLUE RIDGE MOUNTAIN SPORTS www.brms.com customer-service@brms.com 866-905-2767 Towne Center West, 12020 West Broad Street Richmond, VA 23233 Campmor www.campmor.com info@campmor.com 800-CAMPMOR 800-226-7667 Catalog - PO Box 680-TR9 RIVER SPORTS OUTFITTERS www.riversportsoutfitters.com ed@riversportsoutfitters.com 865-523-0066 • F 865-525-6921 2918 Sutherland Knoxville, TN 37919

vermont

SKIRACK 85 Main St., Burlington, VT 05401 800-882-4530 www.runcentervt.com info@skirack.com Vermont’s Community Running Store virginia THE SOLE SOURCE 1790-82 East Market Street; Harrisonburg, VA 22801; 540-564-2668 www.thesolesource.net info@thesolesource.net Wisconsin CLEAR WATER OUTDOOR 744 West Main St. Lake Geneva, WI 53147 262-348-2420; F 262-348-2421 www.clearwateroutdoor.com info@clearwateroutdoor.com

tennessee RIVER SPORTS OUTFITTERS 2918 Sutherland Knoxville, TN 37919 865 523-0066; F 865 525-6921 www.riversportsoutfitters.com info@riversportsoutfitters.com

ONLINE gear resource

BERKELEY RUNNING COMPANY 3234 University Avenue Madison, WI 53705 608-395-2375; F 608-395-2376 www.berkeleyrunningcompany.com info@berkeleyrunningcompany.com

ROCK/CREEK www.RockCreek.com info@RockCreek.com 888-707-6708 301 Manufacturers Road Chattanooga, TN 37405

SOCK GEEK Running Sock Superstore www.sockgeek.com info@sockgeek.com Austin, TX THE TRIATHLETE STORE www.TheTriathleteStore.com sales@TheTriathleteStore.com 14041 Midland Rd Poway, CA 92064 216-849-5468 • F 216-373-2637 ZOMBIE RUNNER www.zombierunner.com info@zombierunner.com 650-325-2048 F 650-325-2272 429 S California Ave Palo Alto CA 94306

last gasp by Bernie Boettcher illustration by kevin hondeshell

Team Training In which the author tries running with a partner, among all-new experiences

he faltering economy has forced me to re-evaluate my situation and try new things. One of those things was work. I’ve discovered there’s work in other parts of the country, so I relocated my running shoes to the city of Boulder, Colorado, for a three-week painting job. This temporary relocation became advantageous, as I’d been seeking something fresh in the world of trail racing anyway: I signed up for the TransRockies Run. The TransRockies Run is a race that lasts six days, averaging 20 miles per day, across the Colorado Rockies on mountain trails. The only caveat is that you must run with a teammate. This was a problem. I haven’t run with anyone regularly since high school, mostly because I never see anyone else running out in the sticks where I live. But I narrowed it down to two, Jason Bryant and Andy Ames. Jason and I have battled in the La Sportiva Mountain Cup races for years, always close. Andy and I have also battled it out at countless events, but he Tr ailrunnerm ag.com | september 2012

beats me more often than Jason does, so I chose Andy. That, and the fact that Jason lives near sea level in North Carolina and TransRockies is mostly above 9000 feet elevation. Andy, who’s an Xterra World Masters Trail Running Champion, also lives in Boulder.

We agreed to work out every dawn. “7:30 on Fourth Street.” We agreed to work out every dawn. “7:30 on Fourth Street” was our daybreak mantra as we trained in preparation for TransRockies. Fourth Street was a back road between our living places, and served as the ideal meeting spot. The difficulty was that our styles of running are somewhat opposite. Andy prefers uphills, flat-out speed and shorter races. I tend to like longer races with steep downhill, technical terrain. We

merged on Fourth Street, and split the difference. In the first hour of running in Boulder, I saw more runners than I’d seen in 10 years of running at home in Silt, Colorado. Andy would tell me, as we passed by, who they were. Olympians, World Champions: Some of the best runners anywhere shared the trails. The variety of trails around Boulder is amazing! We ran someplace new nearly every morning, and found every sort of terrain imaginable, from flats to technical hills. Every day I pushed Andy to run longer, and every day Andy pushed me to run faster. It seemed like the perfect mix to prepare for TransRockies’ 25,000 feet of elevation gain as he showed me trail after hilly trail surrounding the city. One weekend we raced a local 15K together on a flat, fast course for speedwork and I struggled to keep up. I finished nearly a minute behind Andy. Still sore from racing, when three days later he planned another speed workout, I only grudgingly obliged. I should’ve taken the clue from the universe when, in the first hundred yards of the planned 4-x-1-mile uphill/downhill repeats in Boulder Canyon, I got bitten by a large mastiff. But I kept pushing to keep up. Andy crushed me as we cranked up and down the trail on the set mile all four times. He broke me. Literally, he broke me. The bleeding dog bite was the least of my worries. The next morning on Fourth Street, I could barely keep up. The day after that, we ran longer on technical terrain and I fell apart. An old left-hip injury got inflamed, and my right Achilles swelled my foot to a new shoe size. Damn. I’ve been in recovery mode for weeks now: biking, hiking and running slow, short distances as TransRockies looms near. Fear has set in. The fear of racing 20 miles daily for six straight days when I’m not ready. It’s going to be painful, but trying new things is supposed to take us out of our comfort zones, which is what I like about running. ■

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