Run Arkansas

MAGAZINE

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ultimate

TRAILS TO TRAIN & RACE

ARKANSAS CONQUERS PIKES PEAK

PLUS!

TWO RIVERS PARK TRAIL. SEE PG. 29

MARATHON

MADNESS

BOOSTING ENDURANCE & PERFORMANCE

I S S U E N O . 1 | 2016 A R K A NSASWI LD.CO M #R UN AR M AG

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FEATURES

SPRINT STORIES

IN EVERY ISSUE

24

18

6

ARKANSAS TAKES PIKES PEAK Running the peak is a 30-year tradition

26

RUNNING FOR THE WHOLE FAMILY Race the Base is fun for kids and parents alike

29

TRAIL APPEAL The ultimate guide to Natural State trails for training and racing

Running Toward Empowerment Darkness is No Obstacle

19

More Than Just a Run

20

From Couch to 100

Runners discover the joys of training on the Two Rivers Park Trail in Little Rock. Story on page 29.

Photography by Rett Peek.

4 | RUN ARKANSAS issue no. 1

10

Things to Know

12

Gear

16

21

Nutrition

22

Run Events & Shops

23

20 Questions

Keep Healthy, Keep Running

Running Through the Year

ON THE COVER

From the Guest Editors

Strengthening the Running Community

32

34

PHOTOGRAPHY: RETT PEEK

IN THIS ISSUE

2016

6th Annual Sprint Triathlon Saturday, June 11th Registration is now open, visit TRItheVillage.com!

This USAT-sanctioned event includes a 500-yard swim, a 13.5 mile cycle ride and 3.2 mile run in beautiful Hot Springs Village and is managed by DLT Events with support from and in benefit of Teen Challenge of Arkansas.

ALSO: TRY the Village! Participants can play golf Saturday afternoon or Sunday morning for Family Member Rates with cart plus tax. Call 501.922.2858 for pricing or to book.

I am happiest with dirt under my feet. Whether I’m hiking, running or enjoying a leisurely walk, I prefer to be off the pavement and in the woods. When I’m alone, the sound of wind in the leaves and the rhythm of my feet hitting the earth are my music. But what makes me smile is spending time on the trails with friends.

When my husband Joe and I decided to start ArkansasOutside.com, the idea sprang from our love of sharing our outdoor adventures with others and the gratification we feel when we read about the adventures of others. That love brought me to this publication, which is dedicated to a sport that brings so much to my life and to the lives of the runners and experts whose stories are shared on these pages.

If you are an active runner, I hope you find information about events and trails that help you add to your to-do list. If you are just getting involved in trail running, or have even just considered getting off the pavement, I hope you find encouragement and incentive in the words of these writers. See you on the trails!

Lisa Mullis Guest Editor, Run Arkansas Lisa Mullis is a microbiologist at The National Center for Toxicological Research by day, and a runner, cyclist, backpacker and occasional paddler when time allows. She and her husband Joe own ArkansasOutside.com, a website built around promoting outdoor participatory sports on the roads, off the roads, and in the waterways.

In the early part of this century, there weren’t a whole lot of options for runners in Arkansas. The few charity races that were available locally were averaging around 100 participants. Training took place on sidewalks as speeding cars whizzed by.

Specialty running stores were few and far between.

In just 15 short years, the state has begun the transformation into a place that’s far more runner-friendly. Arkansas is home to the Little Rock Marathon, which boasts the largest finishing medal of any race in the United States. The Bentonville Half Marathon has been voted “Best Half Marathon” in the southern region of the US by Competitor magazine for two years in a row (2014, 2015). And local charities have benefitted by the influx of running enthusiasts.

I may be partial, but Rush Running Company, based in Bentonville, has been both a contributor and benefactor of the “running boom” in northwest Arkansas.

We are the only store in the state to have won the coveted “Top 50 Stores in America” designation from Competitor magazine, and we have received this honor three years in a row. We welcome anybody who may be interested in becoming a more active person, including those unfamiliar with how to begin the process. Like we always say, “Running is tough; come in and let us show you how to make it less tough.”

Mike Rush Guest Editor, Run Arkansas Mike Rush founded Rush Running Company along with wife Alison in 2008. Today, Rush Running operates in Bentonville, Fayetteville and Rogers.

6 | RUN ARKANSAS issue no. 1

PHOTOGRAPHY: RETT PEEK/COURTESY MIKE RUSH

FROM THE GUEST EDITORS

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Contributors

BILL COFFELT

is an avid runner, having completed 88 total marathons, including 32 consecutive Pikes Peak marathons.

He has also finished the Western States 100, the Leadville Trail 100 and a total of 8 Arkansas Traveler 100 races.

CHRIS HO

is the account management director at Mass Enthusiasm, a fullservice marketing communications agency in Little Rock. Chris has more than 15 years in the advertising industry.

He and his wife are avid runners. They have 4 children between them.

SUSY CHANDLER

began running at age five with the Junior Jog 2K race. She hit the trails at age eight and found her true home. After a brief competitive distance running career, she retired in 2007 and began volunteering and directing a trail running cult classic, the Full mOOn 50K. She is a certified volunteer manager at Brother Wolf Animal Rescue in Asheville, North Carolina.

CLIFF LI

PAULINE MOHLER

serves on the Board of Directors for Girls on the Run of Northwest Arkansas and has been a GOTR volunteer for many years. She is a wife, mother of four, two-time Ironman finisher, ultrarunner, knitter, member of the Rush Running Team and Team GPP, and a Walmart associate.

is an outdoor enthusiast who has called Arkansas home for the past 16 years. He trail runs in his spare time, and shares his love of the outdoors with his three kids. He lives in North Little Rock and serves as a trail steward and advocate on the board for the Central Arkansas Trail Alliance.

RETT PEEK is a photographer based in Little Rock. His work can be seen locally as well as nationally. He is also the father of two kiddos, Luca & Levi. They love to spend time outdoors whether it’s camping or hiking up Pinnacle Mountain.

8 | RUN ARKANSAS issue no. 1

MARY WELLS

is a licensed, registered dietitian nutritionist with a master’s degree in community health science, and she is also a certified health education specialist. She currently works for the Little Rock Athletic Centers and in private practice. She specializes in nutrition for wellness, weight management, and endurance activities.

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RUN ARKANSAS issue no. 1 | 9

Things to Know

NUMBER OF MILES COVERED BY THE ARKANSAS RIVER TRAIL SYSTEM LOOP.

Runner Etiquette for Road and Trails WHEN RUNNING ON THE ROAD, always run against traffic. On sidewalks or trails, run to the right and pass on the left.

NEVER RUN MORE than two abreast when running in groups. Keep trails open.

LENGTH IN FEET OF THE BIG DAM BRIDGE, THE LONGEST PEDESTRIAN-ONLY BRIDGE IN NORTH AMERICA.

0.5

NUMBER OF BONES IN THE FOOT.

ESTIMATED PERCENTAGE OF U.S. POPULATION THAT HAS RUN A MARATHON.

ALWAYS ALERT PEDESTRIANS as you pass.

OBEY STOP SIGNS and pay close attention to yielding traffic before crossing roads. Never assume cars will stop just because you are in a cross walk.

NEVER LITTER. Always make plans to be able to carry trash home if no trash receptacles are available.

Race Etiquette PRE-REGISTER whenever possible.

ARRIVE EARLY, prepared and ready to race.

TOTAL NUMBER MARATHONS HELD IN THE U.S. ANNUALLY.

ALWAYS PAY CLOSE ATTENTION to pre-race instructions. This includes race rules printed with the entry form as well as any verbal instructions before the race starts.

RACE NUMBERS should be pinned to the front

Number of runners in the Bentonville Half-Marathon training group.

Number of minutes running a week the American Heart Association says will help prevent heart disease.

of your shirt.

NEED TO TIE YOUR SHOE? Move to the side of the road so as to not impede runners behind you.

WHEN STOPPING AT AID STATIONS, move over and grab your water quickly so that others can also get a drink.

ALWAYS PRACTICE MODERATION when helping yourself to after-race refreshments. This

NUMBER OF JOINTS IN THE FOOT. 10 | RUN ARKANSAS issue no. 1

ensures that everyone will get to enjoy them, too.

Pacesetter

Run Local

ELIZABETH KONOP

was always active in team sports like volleyball, basketball and softball, but it wasn’t until she took a running class during her senior year at the University of Wisconsin that she discovered that she had a deep love for the sport.

By the end of that semester, Konop had run her first race longer than 5K, the five-mile Crazylegs Classic in Madison. “I’ve been running for nine years now and am incredibly thankful that I’ve been able to stick with,” she says.

Konop has run a variety of races over the years, including the half marathon at the Waddel & Reed Kansas City Marathon in 2009, the Run Bentonville Superhero 5K, and was the winner of the Run Bentonville Glow Run two-miler in 2015. She will be competing in the 2016 Boston Marathon. In addition to the joy of finishing races, Konop credits her sport with building friendships that last a lifetime, saying “I truly believe that one of the best ways to get to know a person is on a run!”

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RUN ARKANSAS issue no. 1 | 11

Gear

THE RIGHT SHOE SOLVES PROBLEMS

BY MIKE RUSH

BROOKS ADRENALIN 16

These supportive shoes don’t skimp on cushion, making them a perfect choice for those who run with most of their weight on the inside edge of the foot. brooksrunning.com

ASICS GEL NIMBUS

The Gel Nimbus has more cushion than the average shoe, and while there’s a trade off in added weight, all that extra padding sure makes for comfortable running. asics.com

ASICS GT-3000

Featuring a layer of foam that runs the full-length of this shoe’s inner edge, the GT-3000 helps stabilize the foot and prevent pronating. asics.com

For runners looking for moderate support in a highmileage trainer, there aren’t many options available better than the Guide 9. saucony.com

*All items on this page available from Rush Running Co., Bentonville, Fayetteville or Rogers.

12 | RUN ARKANSAS issue no. 1 12 | RUN ARKANSAS issue no. 1

rushrunning.com

PHOTOGRAPHY: BRIAN CHILSON

SAUCONY GUIDE 9

Gear

NECESSARY GEAR

BY MIKE RUSH

Monitor your progression and distance.

GPS

MOISTURE-WICKING APPAREL

NON-COTTON SOCKS

How far you’ve run and how fast you did it are vital pieces of information. The Garmin 25, a bestselling GPS model, tracks steps and provides GPS positioning all in one unit. It’s a must for anybody interested in general fitness. garmin.com

Running apparel technology has grown into so much more than just basic “non-cotton” gear. Brooks Running carries a full line of moisture wicking apparel that keeps runners dry and looking good, too. brooksrunning.com

Non-cotton socks are important to avoid blistering, prevent hot spots and help regulate the temperature of the feet.

Bestselling running sock brands in the United States include Feetures and Balega. feeturesrunning.com; balega.com

Helps eliminate plantar fasciitis.

SHIN SPLINT SUPPORT

SPORTS BRA

INSOLES

Whether the problem is shin splints, muscle strains or sprains, the Flexxline support can help. It’s also adjustable, putting pressure directly on the outside or inside of the leg. flexxline.com

A supportive, well-fitting sports bra is a must have. The Juno sports bra from Moving Comfort gives the support and shape runners need—and it’s completely adjustable. brooksrunning.com

These memory foam-enhanced insoles mold to the shape of every runner’s foot, and the unique structure and shape of the product supports arches, helping to eliminate foot problems. superfeet.com

*All items on this page available from Rush Running Co., Bentonville, Fayetteville or Rogers. rushrunning.com 14 | RUN ARKANSAS issue no. 1

PHOTOGRAPHY: BRIAN CHILSON

A noticeable difference in comfort over cotton.

www.rushrunning.com Pacesetter

Keeping You Comfortable from the Ground Up! Find All Things For Running Here Bentonville

Fayetteville

Rogers

(479) 464-7866 1600-2 SE J St

(479) 301-2300 1618 North College Ave

(479) 202-5918 226 South 1st St

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CHRISSY FERGUSON

has lived all over the country from South Carolina to Arizona. She started running in 1985 when a friend convinced her to run the Avenue of the Giants marathon in California.

She only trained for three weeks for that race, finishing with a time of 4:19 and a vow to never run it again.

By the following year: she broke her vow, trained properly and finished the race in 3:10.

Chrissy was on the USA Track and Field USA 100K team for eight years, and in 1995 was part of a team that set a world record that still stands today. She has completed the Arkansas Traveller 100-mile race 18 times, winning the race eight times.

Chrissy and her husband completed the Grand Slam of Ultrarunning together in 2009, and they remain the only married couple to do so within the same year. The couple enjoys running together, and have run together in 34 100-mile races, more than 200 marathons—including races in 39 of the 50 states. They plan to make that 50 out of 50 by 2018.

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Mail-in registrations must be postmarked by 4/15/2016.

ARKANSAS

IS OUR HOME. KEEP IT CLEAN. KeepArkansasBeautiful.com RUN ARKANSAS issue no. 1 | 15

Nutrition

FUEL YOUR BODY RIGHT

Nutrition is key when you’re on the run

BY MARY WELLS, MS, RDN, LD, CHES

W

hether in training or in competition, runners are always on the lookout for anything that can provide them with an edge. To this end, the marketplace is full of delicious options to help runners fulfill basic nutritional needs and maintain the fuel needed to cross the finish line.

Most of these products are made to be consumed while running, but some are meant to be consumed before or after training for an event. Products range in purpose, flavors, serving sizes, delivery systems, price and how well they are tolerated.

The first line of nutrition action during training and competition should be actual food. But realizing that a watermelon-flavored gel is much more convenient to carry than the actual fruit, supplements can be helpful. Let’s review some basic concepts of how food is used during running to help decide what your needs might be.

TRIGLYCERIDES

Fatty acids from triglycerides are used as a fuel source during running.

The intensity and duration of the run determine where the fatty acids come from and how much is used as fuel.

HYDRATION

Water is the workhorse of your body. It is a lubricant, shock absorber, catalyst, coolant and messenger. Water needs vary by how much you sweat, body size, amount of running and environmental conditions.

16 | RUN ARKANSAS issue no. 1

PROTEIN

Amino acids from protein account for approximately two to four percent of energy for running, and protein eaten during endurance running has not shown to help performance. But some minimal amounts of protein consumed with carbs during endurance running has been shown to keep muscle mass unchanged after the run.

PHOTOGRAPHY: COURTESY VENDORS

CARBOHYDRATES

Carbs are the main fuel used during moderate- to high-intensity endurance running and repeated intervals. The body begins needing carbs on runs longer than 45 minutes.

The nutrition-related product market is a wonderland of flavors and types, all wrapped in brightly colored packages. Here are four that are currently and commonly found at local running stores.

HUMA GELS

BONK BREAKER

SKRATCH HYDRATION POWDER

NUUN ACTIVE

The first ingredient is fruit puree. Other ingredients are brown rice syrup, evaporated cane juice, ground chia seeds, sodium and potassium. Provides a carb boost for long-distance and high-intensity runs. humagel.com Carbs: 22g-25g; sodium: 35mg-105mg; no protein.

Claiming they have developed the best tasting and best ratio of carbs, sodium, potassium and zinc without the use of artificial colors or flavors, this powder can help you stay hydrated during a run lasting more than an hour. Just add to your water bottle! skratchlabs.com Carbs: 20g; potassium: 40mg; sodium: 360mg; no protein.

This bar’s promise is in its name. Made from gluten-free oats, peanuts, cashews, honey, coconut, flaxseed and more, the founders of the company wanted to make a compact product that delivers over 200 calories from carbs, protein; and fat. bonkbreaker.com Carbs: 25g; fat: 9g; sodium: 170mg; potassium: 175mg; fiber: 3g; protein: 15g.

Also a hydration helper, Nuun tablets are electrolytes only and use artificial sweeteners to keep them less than 10 calories per serving. nuun.com Sodium: 360mg; potassium: 100mg; magnesium: 24 mg; calcium 12.5mg; vitamin C: 37.5 mg; vitamin B2: 500mcg.

Most of these items come in various flavors and have other versions that contain added sodium, potassium, caffeine, or C and B vitamins.

Supplements can be nutrition-related helpers to training and competition performances, although none can replace good habits of daily nutrition and hydration during of training and competition. Used as an addition to an existing diet, however, these products can make a difference in performance and endurance, allowing runners to achieve their personal goals.

RUN ARKANSAS issue no. 1 | 17

RUNNING TOWARD EMPOWERMENT

BY PAULINE MOHLER

A record number of people ran this year’s Girls on the Run race.

I

f you were on the Bentonville Square this past November 21, you would have seen quite a sight in the rain and snow: More than 900 girls in tutus, along with over 1,000 runners, family members, coaches, sponsors and volunteers. What could bring together so many in such a unique and festive scene? The 11th Annual Girls on the Run 10K/5K, an event that serves as the culmination of an empowerment program for girls in grades 3 through 8, providing girls and their running buddies with a lifelong memory of accomplishment.

Prior to the race, girls meet twice a week in small teams where they are taught life skills through engaging lessons and fun movement activities.

This curriculum is taught by certified GOTR coaches who help each girl understand and celebrate herself, learn to value healthy relationships, and realize that each girl has the power to affect the world! Running is used to inspire the girls and encourage lasting health and fitness. The 10K/5K, which this year included a record number of registrants in excess of 2,000 people, is the conclusion of the fall program.

While each individual event itself is very exciting, the statistics from our Girls on the Run impact assessments paint an even more exciting picture of the long-term success of the program. Going back to the year 2000, we see positive changes in participants’ perceptions of self-esteem, body image and eating habits. Key findings in more recent pre-topost evaluations supported previous results and showed an increase in attitudes toward physical activity, healthy behaviors and empowerment.

Girls on the Run continuously evaluates the programming, ensuring it remains true to the mission while effectively addressing the needs of the organization and the girls we serve. It’s a great way to get girls involved in running at an early age, inspiring a lifelong relationship with health, fitness and fun.

DARKNESS IS NO OBSTACLE he scene at the Camp Ouachita Girl Scout Camp in Perryville is always one of tense excitement. Runners count down the final seconds, leaning over the starting line with fingers poised on the “start/split” buttons of their watches. Shoes are given a final tying, and the last few stragglers rush to pin their numbers on. Then, with a bullhorn siren’s wail, the eager runners propel themselves into the twilight. Their goal? To finish a 31-mile run—in the dark.

In the 22 years since the race formerly known as the Midnight 60K became the Full m00n 50K, the number of participants has grown considerably, from around 30 in 1993 to around 400 last year. Racers have come to run in the dark from as far away as Puerto Rico, ranging in age from 14 to 77 years old. It’s the sort of diversity that makes the race so appealing— and a credit to founding organizers Charlie and Lou Peyton.

In 2014, the diversity among Full mOOn runners expanded even further with the addition of eight participants who were blind or visually impaired, each of whom completed the course with help from an army of alternating guides. The logistics of this setup took a couple of training runs, because typically BVI runners run on tracks with guides or guidelines. The result is a unique blend of racers unlike any other ultramarathon in the state of Arkansas.

In the end, the Full mOOn serves as a celebration of running and runners where veterans, beginners and the race’s BVI participants are all the guests of honor. And after the heavy sweating, most runners hang around for the all-night party, feasting on pancakes and bacon from the local Williams Junction Volunteer Fire Department, dancing and sharing war stories from past runs. It’s a great example of the wonderful variations possible with ultrarunning—and it’s always a great time.

18 | RUN ARKANSAS issue no. 1

Runners who are blind or visually impaired compete in the Full mOOn using guides.

PHOTOGRAPHY: TIM CRANE/ARKANSASOUTSIDE.COM/FACING PAGE: ASHLYN CORNELL

T

BY SUSY CHANDLER

Pacesetter

MORE THAN JUST A RUN

BY ASHLYN CORNELL

ALISON RUSH of Bentonville is the co-owner of Rush Running Company and member of the Rush Running Racing Team. She got her start in running at age 12 when her older brother Joey encouraged her to join her school’s cross country program. That was in 1994, and she immediately fell in love with the sport.

Rush continued running through high school and as a college athlete on the University of Arkansas at Fayetteville’s SEC championship team. These days, she runs with friends and family, including husband Mike and kids Miles and Trail.

After a career that includes being the 2005 collegiate indoor 5K runner-up and a 10K national finalist in 2004 and 2005, Rush hasn’t lost the competitive spirit of running. In 2015, she was the female champion of the Bentonville Half Marathon, and placed fifth among women with a personal record of 3:05 in the Cincinnati Flying Pig Marathon.

“I loved running from day one and haven’t stopped since,” she says.

Triathlon competitors run, bike and swim their way to the finish.

C

ompeting in triathlons has long been a hobby of Gearhead Outfitters owner Ted Harget, who fell in love with the challenging combination of running, biking and swimming after competing in several events both across the United States and as far away as New Zealand. Knowing that runners in his hometown of Jonesboro travel all over the country to compete in triathlons, Harget decided that he wanted his company to help provide a worldclass triathlon experience in northeast Arkansas: The Gearhead Sprint Triathlon, held at Craighead Forest Park and presented annually by Stearns Race Timing.

The 2016 event will be the seventh time that Gearhead has served as the race’s organizer, building on an annual triathlon tradition in Jonesboro that stretches back almost three decades. In the years since Gearhead took over the race, the company has had an ongoing mission to work with local businesses and municipal leaders in the Jonesboro city government to continue improving the event. In addition, the Jonesboro Police Department has made sure to have officers on hand each year to help ensure a safe and fun event for all participants, volunteers and fans. It’s a race the city has come to love and anticipate each year.

Organizers have made an effort to keep the race, which consists of a 500yard swim, 10.2-mile bike and 2.9-mile run around Crowley’s Ridge, friendly for beginners. “If you exercise regularly and can swim, bike and run, then you can participate in our triathlon,” says Jim Stearns, owner of Stearns Race Timing.

Stearns also has some advice for aspiring triathlon participants, “We recommend you start training at least three months out. The only equipment you need is a bike, helmet and run shoes.”

For athletes looking to maintain a fitness regimen, variety can be the difference between pushing through to new personal bests and total burnout.

Multi-discipline events like the Gearhead Sprint Triathlon can not only provide a much-needed shake-up in any runner’s routine, but it can also open up the world of competitive running to those whose primary focus is biking or swimming. It’s a race that’s well-loved by its host community, and one that Gearhead Outfitters and Stearns Race Timing hope will continue to introduce people to the sport for many years to come.

RUN ARKANSAS issue no. 1 | 19

FROM COUCH TO 100

Ultramarathon runner Chris Ho (above) was overweight and out of shape just a few years ago (below).

THE SENSE OF PRIDE THAT COMES FROM COMPLETING SUCH CHALLENGING RACES IS UNBEATABLE. 20 | RUN ARKANSAS issue no. 1

n 2011, I was exhausted, unmotivated, out of shape and overweight. My daily nutrition routine consisted of an oatmeal cream pie three times day, and the only movements I made were from the bed to the sofa, the sofa to my office chair, then back to the sofa for a while before returning to bed. I had no energy and spent my time just watching television between snacks.

It wasn’t until my wife, Tina, began to work out that I decided I also needed to make some changes, and they weren’t really drastic ones. I joined a gym, lifting weights and doing a cardio regimen that consisted of walking for 10 minutes and running for 10. I kept this up four days a week and cut out soft drinks, desserts and late-night eating. My weight loss journey had begun.

I set myself a goal: I would decrease my weight from around 230 pounds to below 200. Within three months, my bathroom scale showed just that. Inspired, I began running for longer periods of time and for greater distances. Today, I’ve lost more than 60 pounds and completed 25 marathons and 17 ultramarathons, including two of my proudest achievements: Completing the 2015 Boston Marathon and 2015 Arkansas Traveller 100-Mile Race.

The hardest part of a 100-mile race is the amount of training and sacrifice required. My training for 2015 started in April, right after the Boston Marathon.

I consistently logged 80 to 90 miles of running a week, including five weeks of 100 or more miles run.

I came into the race with three goals: I would try to finish under 20 hours, and if that wasn’t possible, shoot for a sub 24-hour finish. The final goal was just to finish the race in any time, and looking back, I realize that just finishing was the most important objective.

In the week leading up to the race, I managed to catch a stomach bug the Thursday before it began, making me think I might have to miss the race altogether. That Friday, I was an absolute wreck, so I loaded up on Emergen-C and hoped for the best. Luckily, on Saturday, I woke up feeling pretty good with no fever or any other issues.

The first 50K of the Arkansas Traveller went as planned, and I was on pace to meet my sub 20-hour goal. My good fortune took a turn about 35 miles in: My fever came back, and with it some serious stomach cramps that forced me to slow my pace considerably for 10 miles. I tried drinking ginger ale and eating different forms of food, but that just made my stomach hurt more, keeping me restricted to the gels I had with me in my supply bags.

My fever broke right before the mile-48 aid station, and I was able to run again and felt great. Unfortunately, I make a big rookie mistake by running too fast to try and make up my time—not a good plan, since I was only half way to the finish. The extra effort to make up my time really affected my ability to run consistently from that point on.

By mile 68, the sun was gone and I was running by the light of my headlamp.

My fever was back in full force. I did a lot of walking and soul searching for the reminder of the race. I wanted to quit several times through the night, but managed to hold on and keep going. I owe my finish to my pacers Jeff Zern, Caleb Ault and Jon Honeyewell—they kept me focused and moving forward. I was a broken man when I finished, but I did finish.

Finishing The Arkansas Traveler was one of the best accomplishments in my life. It was the culmination of a series of life changes that took me off the couch and got my feet moving. I am healthier and stronger today, and the sense of pride that comes from completing such challenging races is unbeatable. I will more than likely sign up and run the AT100 next year—I have a score to settle and some hard-learned lessons that need to be put in place.

PHOTOGRAPHY: ELIE FOSTER/TINA HO/MARVIN FISHER

I

BY CHRIS HO

KEEP HEALTHY, KEEP RUNNING

BY MICHAEL ROBERTS Chris Ho trains for the Arkansas Traveller 100.

AGE CHRIS BEGAN TRAINING:

36

CHRIS’ CURRENT AGE:

40

NUMBER OF POUNDS LOST:

NUMBER OF RACES RUN:

25

MARATHONS,

17

ULTRAMARATHONS & SHORTER DISTANCE RACES IN THE RRCA GRAND PRIX SERIES.

50+

TIME FOR YOUR FIRST 100-MILER:

HOURS A WEEK YOU SPEND TRAINING: 8 TO 10 HOURS RUNNING 3 TO 4 HOURS WEIGHT TRAINING ESTIMATED MILES RUN IN A YEAR: MILES IN 2015

F

or Dr. Richard Nix of OrthoArkansas in Little Rock, injury prevention is more than just part of his job as an orthopedic surgeon, it’s part of his life as a runner. Nix began running during his residency, and decades later is still running marathons. “Anyone can start a running regimen,” he says. “It’s just a matter of doing it the right way.”

There is no magic bullet to keep runners injury free, but Dr. Nix believes that with the right kind of training plan, runners can lower the risk of being sidelined with an injury. “Consistency is the key,” he says. “Get your body used to doing something and then slowly push yourself toward your goals.” Maintaining a regular running schedule is the best way to build the body up so that it can withstand the shock of every footfall.

For runners who are just beginning, or runners looking for ways to avoid injury while training for races, Dr. Nix recommends the following:

1. Map out a three mile trail from your home and begin walking or jogging it consistently. Start slow and increase intensity, jogging longer and walking less. Eventually increase speed until you are able to run the entire three miles.

2. Embrace morning workouts. For Dr. Nix, running every day is the greatest thing to avoid injury, because it keeps the body maintained. The morning run is the best way to accomplish this, because it can be done before the busy day provides excuses for skipping a workout.

3. Wear proper shoes. Getting professionally fitted for running shoes is essential, because it will give runners the best protection from the impact of feet striking the ground. Stores that specialize in gear for runners will have knowledgeable people available who can take runners through an in-depth fitting process that matches the perfect shoe to every specific foot.

4. Know your terrain. Understanding the hills, flats and curves of your route is imperative. Whenever running a new trail or route for the first time, a slow, cautious pace can make a big difference.

Not all injuries are avoidable, but practicing good planning and maintaining a regular routine can alleviate many of the issues that runners come across. And if you should find yourself injured, be sure to modify training with lower impact workouts until healed, because nothing can turn a small injury into a big one quicker than doing too much, too soon.

RUN ARKANSAS issue no. 1 | 21

RUNNING THROUGH THE YEAR

BY LAYNE MOORE AND MICHAEL ROBERTS

W

hen it comes to running in Bentonville, one or two great races a year just weren’t enough to satisfy the competitive spirit of the eager racers who make their homes in this Ozark city.

Home to more than 20 miles of trails, as well as spring and fall training programs sponsored by locally owned Rush Running Company, it’s a place where people take their favorite sport seriously— and expect to have serious fun, too. And for runners in Bentonville, there’s nothing quite as fun as the Run Bentonville Race Series.

The series begins each year with the two-mile Memorial Park Glow Run and culminates with one of the crown jewels of the northwest Arkansas racing scene, the Bentonville Half Marathon, which saw more than 2,600 racers compete in 2015. Now in its sixth year, the half marathon has become an event that involves the entire community, from volunteers manning aid stations to the spectators who show up to cheer and encourage the runners.

What makes Run Bentonville such a unique experience is its diverse lineup of themed runs and race distances. From 5K races like the Superhero Scramble, GoblinRun and Freedom Frost 5K to split distance events like the Slaughter Pen 5K/10K, Irish 5K/10K and Valentines 4K/8K, runners have multiple options to choose from. This variety is present at the half marathon itself, which also includes a 5K single-person race and a 10K two-person relay, all of which send runners by the famed Crystal Bridges Museum of American Art, Compton Gardens and through several of the city’s parks.

It’s a celebration that this year will include special guest Dick Beardsley, a legendary runner who turned his struggles with post-injury pain medication addiction into the Dick Beardsley Foundation, which provides assistance to those who suffer from chemical dependency. And once the race is finished and the goody bags and hardware have all been handed out, the city throws everyone a fantastic party on the historic Bentonville Square with live music, food and drinks, lots of vendors, and inflatable jumphouse fun for the kids.

22 | RUN ARKANSAS issue no. 1

PHOTOGRAPHY: PODIUM IMAGES/FACING PAGE: PPACESETTER: CHRISSY FERGUSON/BRIAN CHILSON

Eager competitors await the start of the Bentonville Half Marathon.

Pacesetter

Gary and Erin Taylor have created a home for runners in Little Rock.

ROBERT “PODOG” VOGLER In his day job as a pediatric physical therapist, he’s known as Robert Vogler, but when he hits the trails in his running gear, he’s known only as PoDog. A native of Little Rock who has lived in Russellville for the last 18 years, Vogler is an avid runner and member of the Arkansas Ultra Running Association.

Vogler got into trail running after completing the Sylamore 50K in 2001, and has since had nine finishes in a row in the Arkansas Traveler 100-miler since 2007. He also completed an Ultra Running “Grand Slam” in 2012, and finished the Hardrock Hundred Endurance, considered by many to be the hardest race in the world, twice. Vogler has also won the Ouachita 50-miler twice and set records in both the Bartlet Park 50-miler and LoViT 100K. Vogler stresses that there is great trail running in Arkansas and considers his fellow trail runners to be among the best around. “It’s a special group of people,” he says. “We all look out for one another.” He considers trail running to be a cooperative efforts as much as a competitive one—and hopes his legs have many more miles to come left in them.

STRENGTHENING THE RUNNING COMMUNITY

BY MICHAEL ROBERTS

L

ittle Rock’s Heights neighborhood is well-known for being the home to some of Arkansas’ best local shopping. From stylish upscale boutiques, gift shops and salons to a diverse line-up of some of the capital city’s best restaurants, “buy local” rules here. And for Gary and Erin Taylor, who own Go! Running, that feeling of togetherness and community extends into the people who love to run in Little Rock.

“We’re always trying to help improve the running community,” Gary says.

“It’s about getting people together. When people run together, they get better.”

The Taylors have reinvested a large portion of the money that locals spend in the store back into the community, sponsoring 40 running events a year, including popular races like the Turkey Trot and Go! Mile.

One of the community events the Taylors are most excited about is the Little Rock Marathon, when Go! Running helps bring in a group of more than 40 experienced marathon runners from all over the country to serve as a pacer group. The city bills the marathon as “Arkansas’ Race for Every Pace,” which makes these pacers a vital resource for runners looking to hit personal goals while maintaining their focus on the road. It’s all part of a race that has grown to include runners from all 50 states and 14 countries.

But Gary knows that competitive running isn’t for everyone—and he is adamant and enthusiastic about encouraging people of all ages and fitness levels to run. To cast as wide a net as possible to entice runners of all sorts, Go! Running hosts a free evening run every Thursday night. The weekly event has proven popular, averaging between 30-50 participants who are drawn to the low-pressure environment and varying distances of 3, 4, or 5-1/2 miles. And to sweeten the deal, there are post-race snacks and beer as a reward for working up a sweat.

Veteran runners know very well how valuable their local running stores are, whether for expert help in selecting properly-fitting gear or as a place where they can connect with others who share a passion for the sport. For beginners, the idea of walking into a store operated by athletes can be intimidating, and while Gary understands that feeling, urges anyone looking to improve their fitness to stop in. “Some of our greatest moments are someone who came in for the first time looking sheepish comes back waving a medal they’ve won,” he says. “That’s a fantastic feeling.”

RUN ARKANSAS issue no. 1 | 23

Running the peak is a 30-year tradition

Z

ebulon Pike didn’t even climb the mountain—giving up on his November 1806 attempt to scale the peak that would end up bearing his name—saying his party was ill equipped. Silly boy, climb it in August—just as 786 Arkansans have done, reaching the summit in the Pikes Peak Ascent and Marathon.

My journey to the top of the famed mountain outside Colorado Springs that defeated Zebulon Pike began with a phone call from my running mentor Larry Mabry. He invited me to fill in for an injured friend to run the 1984 Pikes Peak Marathon, an event started by a man named Max Hooper in 1979 after he took a trip up and down the mountain. He recruited Larry and others to join him, sparking a chain of events that lead to an organized race.

It was on the van ride home after that 1984 race that the Arkansas Pikes Peak Marathon Society was born, and along with it a recruitment system that swelled to as many as 156 Arkansas finishers in 1993. That van from 1984 turned into three charter buses, team T-shirts, caps and gloves—and a standing tradition of someone always carrying the Arkansas flag to the top. It was all about the camaraderie, and the recruitment chain just kept expanding. We’ve had every corner of the state represented; 78 hometowns in all. Some ran once and never returned. Others brought family and friends the next year. We’ve had marriage ceremonies on the summit and Sweet 16 birthday parties on the bus ride out. Through it all, Silver Saddle Motel in Manitou Springs has been home base for the Society from the very beginning.

Over the years, I’ve recruited and trained family members, co-workers and friends to tackle the mountain. Most still speak to me. I’ve always tried to keep alive that spirit of camaraderie bestowed on me by Max and Larry, because it’s more fun to get someone to complete this race with you! Thanks to that lastminute invitation in 1984, I’ve come to know more really great running friends that I can count.

People ask me how long I’ll keep going back and I usually say, “As long as I’m healthy and having fun.” This past year has definitely been the toughest. Heart surgery in April limited my summer training miles. All through July, I kept thinking about my good friend John Woodruff, who passed away several years ago. He completed 10 Pikes Peak Marathons between 1987 and 24 | RUN ARKANSAS issue no. 1

2002—the last coming at age 61. His impressive finish times were magnified by the 12-inch scar down his chest from openheart surgery! Just another Pikes Peak hero of mine, one of the friends for life made within this group.

The Pikes Peak Marathon is billed as America’s Ultimate Challenge, and only eight Arkansans have ever run the marathon in under five hours. Entry is now limited to qualified runners.

We’ve had our share of award winners over the years. Eddie Mulkey holds the record for fastest Arkansan. He finished the marathon in 4:12:02 back in 1987—good enough for sixth place overall. Perhaps the most impressive finish was by Don Potter in 1989. He ran 5:01:26 at age 52, which is not bad for a “flatlander.”

The Arkansas women’s record is held by Ann Smith. She made the round trip in 5:41:23 in 1987, making her one of only six of our ladies who have broken six hours. We’ve had 295 multiyear finishers, with 22 of those having 10 or more finishes to brag about. We also average about a half-dozen Arkansans who “double” each year, completing both the Ascent and Marathon in the same weekend. When asked why I first tried the double, my reply was, “If I’m going to drive that far I might as well get two race shirts.”

I always look forward to my trip to Manitou Springs every August. It’s a reprieve from the heat and humidity of all Arkansas summers. Weather on race weekend is usually pretty awesome, although there have been some years to forget.

During the 2005 Ascent, sleet closed the top of the mountain most of the afternoon, stranding a thousand runners and spectators. In the 2008 Ascent, we ran in cold rain all the way to the tree line, where it turned to sleet and ice on the exposed portion of the mountain. That year, only 761 runners made it past A-Frame before the course was closed. It was brutal. The last mile was totally ice covered. I had my first and only visit from hypothermia on the van ride down. And I wouldn’t trade those experiences for anything.

I’m much older and slower now, but I’ll keep coming back.

And I’ll bring someone new with me. Put it on your to-do list and give me a call. All you need is a little push, and you can do for yourself what Zebulon Pike could not.

PHOTOGRAPHY: BILL COFFELT/BILL WINKLEMAN/MARATHON FOTO

BY BILL COFFELT

1984 The Arkansas Pikes Peak Marathon society was born out of the 1984 race.

1988 By 1988, carrying an Arkansas flag to the summit was tradition.

2002 Proud Arkansans ready the flag for a trip to the top of Pikes Peak in 2002.

2008 Bill Coffelt makes his 2008 Pikes Peak ascent.

2013 After nearly three decades, nearly 800 Arkansans have completed the Pikes Peak Marathon and Ascent.

RUN ARKANSAS issue no. 1 | 25

2015

Cliff Li has run Race the Base with his children Allison, Connor and Braden twice, in 2013 and 2015.

2013

Race the Base is fun for kids and parents alike

BY CLIFF LI 26 | RUN ARKANSAS issue no. 1

PHOTOGRAPHY: ARKANSASOUTSIDE.COM/LINDSEY CLARK

2015

O

ne of my family’s mantras is, “The family that plays together, rides and runs together.” Living in The Natural State, we are fortunate to have so many outdoor recreational areas available to us—state parks, national forests and wildlife refuges are abundant all across Arkansas. In addition, the variety and number of trails is ideal for running.

The Ouachita Trail 50, the Traveller 100, Hoof it for Heifer, Sylamore Trail and War Eagle Tail Twister are some of the better-known trail runs in the state. Race the Base, a four-mile trail run on the Base Trail at Pinnacle Mountain State Park in Little Rock, made its fourth appearance this year. Even though four miles is a short distance for an organized trail race, it is probably one of the most technical of all the trail runs out there.

The trail surface is uneven, with abundant rocks and roots, and varying terrain. There’s very little of the trail that’s actually flat and smooth.

Race the Base is the brainchild of Partners for Pinnacle and Little Rock local Lisa Mullis, one of the founders of ArkansasOutside.com. They came up with the idea to raise money for improvements to the programs and amenities at Pinnacle Mountain State Park. This has quickly become one of my favorite trail runs in the state. It requires 100-percent focus and concentration, much like mountain biking. The other huge benefit is that families and kids are encouraged to participate through a half-mile Kids Run on the Kingfisher Trail.

2015 marked the third year I raced the base, and the second time that I participated with my entire family. Since I moved to Arkansas more than 15 years ago, I’ve tried to share my love of the outdoors with my kids. They’ve been to countless trail runs, mountain bike and cyclocross races, and other outdoor events around the state. In the recent past, both of my boys have competed in the Mt. Nebo Bench Trail Run and the 4-H Youth and Family 5K Trail Run/Walk.

Two years ago, we decided to Race the Base as a family. My then-wife Jennifer, son Braden and I would be doing the fourmile run, while the two little ones would be doing the Kids Kingfisher Trail Run. We had trained a little bit beforehand, and I decided to support Jennifer during her first trail run by running with her. We had a great time running together. Braden learned the valuable lesson of not letting up at the very end, as another boy in his age group passed him in the finishing chute.

I told him that is one mistake that everyone makes only once.

running is Trail“Trail running is definitely definitely a family a family friendly friendly activity—just activity—just think of it as think of it as hiking hiking at speed.”

“Since I moved to Arkansas, I’ve tried to share my love of the outdoors with my kids.”

—CLIFF LI

A short while later, all the kids and parents congregated at the playground at the entrance to the Kingfisher Trail, and the kids’ run was underway. Connor took off like a bat out of hell, and I hung back with little Alison (who was three-and-a-half at the time). The Kingfisher Trail is extremely scenic, running alongside the Little Maumelle River among centuries-old bald cypress trees. I was definitely proud of my entire family for going out, doing their best, and having fun.

This year, I participated again with all the kiddos, except Connor would be doing Race the Base instead of the kids’ run.

After he took first in his age group at the 4-H Family 5K Trail Run, I convinced him that he would be able to do Race the Base as well. I told him that I would run with him around the lap of Stuckey Field, then leave him up to his own devices.

Connor seemed to be doing well after our warm-up lap, and I took off down the paved trail at my desired pace. I passed Braden soon after, and I figured he was about mid-pack. The race was challenging, but just as fun as I remembered. While descending a last brutal gravel hill the race directors threw in as a final challenge, I saw Braden going up and was surprised how close behind me he was. He finished not more than two minutes behind me. I told him I better watch out as he might put me to the test next year.

After cheering for my friends still finishing, I went back looking for Connor. Eventually I saw him coming down the last descent to the finish and ran with him to finish line. He finished in just over an hour and he said next year he’ll try to beat that. We finished our family running day doing the kids’ run with Alison.

Trail running is definitely a family friendly activity—just think of it as hiking at a speed with a purpose. If you haven’t tried it yet, I highly recommend you bring your family out to one of the many trail runs around the state. Events like Race the Base would not be possible without the awesome volunteers and sponsors for this year’s race, and a personal thanks goes out to Bear State Bank, Go! Running, OrangeTheory Fitness, the Big Dam Bridge Foundation, Tie Dyed Trail Grub and Race Catering, and Arkansas Craft Distributors for creating an event that the whole family can enjoy.

—CLIFF LI RUN ARKANSAS issue no. 1 | 27

OUTDOOR ADVENTURES WITH A

SOUTHERN ACCENT.

SM

Like our ride along the Arkansas River Trail, our trip to Little Rock was a delight. Touring its downtown by Segway, and its neighborhoods, barbecue joints and breweries by bike. Riding the METRO Streetcar from our hotel to explore the shops, restaurants and clubs in the River Market.

Being mesmerized by the city’s beautiful illuminated bridges at night. We had a wonderful time, and can’t wait to return to Little Rock.

Riverfront Park > To see more visit LittleRock.com

tell us who is the best in the field gear shops for biking hiking, fishing & running top outfitters & guides your picks for trails, lakes, lodges and more! winners announced in the summer issue

vote online today!

28 | RUN ARKANSAS issue no. 1

arkansaswild.com

State

trails for training & racing

PHOTOGRAPHY: RETT PEEK

The ultimate guide to Natural

AA

Runners discover the joys of training on the Two Rivers Park Trail in Little Rock.

sk a group of trail-running enthusiasts why they prefer ruts to roads and you’ll get a barrage of reasons: Some trail runners find trails to be easier on the joints, while others simply prefer the quiet scenery and peaceful surroundings offered by running in remote areas. Each trail is different, with some trail runners preferring soft, flat groomed trails and others enjoying the rocks and roots of the more technical variety.

Regardless of terrain preferences or reasons for getting off the blacktop and onto the topsoil, Arkansas has ample opportunity for trail runners to race and train.Â

RUN ARKANSAS issue no. 1 | 29

For most trail runners, favorite trails fall into two categories: Favorites to train on and favorites to race on. For many, urban proximity wins for training, while favorite races are often remote and rugged. We’ve compiled our top picks for the best trails in the state for both categories, so no matter your preference, there’s a trail here for you.

TRAILS FOR TRAINING

PINNACLE MOUNTAIN STATE PARK, LITTLE ROCK

Its close proximity to the city of Little Rock and variety of trails makes Pinnacle Mountain State Park a very popular destination for race training. From the moderate terrain of the 1.4-mile base trail to the more strenuous trails that lead to the summit, Pinnacle gives runners options to suit their needs. For more

information, visit arkansasstateparks.com.

Burns Park boasts a well-marked singletrack trail with multiple trailheads and access to the Arkansas River Trail System. The trails here are of low-to-moderate difficulty, but their multi-use status requires caution and awareness from runners. For more information,

visit nlrpr.org.

TWO RIVERS PARK TRAIL, LITTLE ROCK

This 3.3-mile loop is not only convenient to runners from the Little Rock area, it’s also perfect for beginning runners or runners who are recovering from injuries. The lush foliage and river views keep things interesting, while the flat grade and smooth surfaces make low-impact training simple and fun. For

more information, visit arkansasrivertrail.com

GULPHA GORGE, HOT SPRINGS

Coming in at just shy of one mile, the appeal of the Gulpha Gorge trail is its proximity to Hot Springs and easy-tomoderate difficulty. But don’t let that fool you: As part of the more than 9 miles of Hot Springs and North Mountain Trails, there are plenty of hills to climb and some incredible views at the top. For more information, visit nps.gov/hosp.

LOVIT, MT. IDA

The Lake Ouachita Vista Trail is not only home to the LOViT 100 Miler, LOViT 100K and LOViT marathon, it’s also one of the finest training trails in the state. The trail is almost entirely singletrack, winding through scenic oldgrowth forest and across multiple streams and creeks. For

more information, visit lakeouachitavistatrail.com.

30 | RUN ARKANSAS issue no. 1

Runners compete in the Hoof it for Heifer (above) and Ouachita Trail 50 (below).

PHOTOGRAPHY: ARKANSASOUTSIDE.COM

BURNS PARK, NORTH LITTLE ROCK

TRAILS TO RACE

THE HOOF IT FOR HEIFER 20K, MORRILTON

This 12.4-mile race in Petit Jean State Park is one of the most scenic trail runs in Arkansas, with caves, natural bridges, rock formations and waterfalls, providing a wonderland for nature lovers. The terrain is of moderate difficulty, but the sights make it a treat for experienced runners. For more information, visit heifertrailrun.com.

SYLAMORE 25/50K, MOUNTAIN VIEW

Mountain View is large enough to offer food and lodging amenities, but still far enough away from urban areas to require most participants to travel. This February race on demanding terrain is a favorite that draws runners from all over Arkansas, Tennessee and Missouri, selling out the limited entries every year— sometimes within hours. For more information, visit sylamore50k.com.

COSSATOT HALF MARATHON, WICKES

Cossatot State Park-Natural Area in southwest Arkansas near Wickes is a remote location that draws runners to the beauty of the River Corridor Trail for the annual Cossatot Half Marathon. The trail follows the curves of the river, making this race taxing for runners, but the scenery is worth the effort. Many runners rent one of the houses or cabins available in the area for the autumn race weekend when campfires and s’mores are perfect post-race activities. For more information, visit

arkansasstateparks.com/cossatotriver.

MOUNT MAGAZINE FUN RUN, PARIS; MOUNT NEBO FUN RUN, DARDANELLE

This spring time ultra-running event soars to the highest point in the state, giving runners a chance to gain some bragging rights. In late summer, the Mount Nebo Fun Run in Dardanelle is another no-fee, all-volunteer race event with a course that covers the entire mountain on a mixture of road and trail. As an added bonus, participants often finish this race with a dip in the park pool. For more information,

visit runarkansas.com/MtMagazine.htm and runarkansas.com/MtNeboRun.htm.

OUACHITA TRAIL 50K/50 MILER, LITTLE ROCK

The well-oiled Ouachita Trail 50K/50 Miler in Little Rock, now in its 26th year, has long been a favorite of trail runners in the state. Runners begin at Maumelle Park, and within the first two miles are in scenic Pinnacle Mountain State Park.

Over the mountain and through the woods, the OT50 takes runners up and over the East Summit of Pinnacle Mountain before heading out on to the miles of rocks, roots and rolling hills of the Ouachita Trail. For more information, visit

runarkansas.com/OT50.htm.

WAR EAGLE TAIL TWISTER 10/25/50K, ROGERS

This race also tends to sell out quickly. Trail runs limit entries both for the safety of runners on singletrack where single file is the rule and to limit impact on trails.

The trail system at Hobbs State Park-Conservation Area where the War Eagle event takes place is well maintained, and the race director is following the park’s mission of conservation and education by limiting the number of runners on the trail at one time. For more information, visit wareagletrailraces.com.

There are many more races available in Arkansas. Ultra-distance race information is available through Arkansas Ultra Running Association, and information for many trail races is listed on ArkansasOutside.com. Listen to the call of the dirt, lace up your shoes and run with us.

RUN ARKANSAS issue no. 1 | 31

Events & Shops

MARCH 5 IRISH 5K/10K

runbentonville.com

LITTLE ROCKERS KIDS MARATHON littlerockmarathon.com

MARCH 5-6 LITTLE ROCK MARATHON/HALF MARATHON/5K/10K littlerockmarathon.com

MARCH 11 COW PADDY RUN cowpaddyrun.com

MARCH 12 FIGHT BACK 5K/1M facebook.com/FightBack5k AndFunRun

VICTORIAN CLASSIC eurekasprings.org

MARCH 26 HIGHROCK HOP TRAIL 5K/1M wrroadrunners.org/ highrockhop.htm

vhseagle5k.blogspot.com

clintonhungerrun.com

jllrdowntowndash.racesonline.com

IRON PIG FESTIVAL 5K/1M/ DUATHLON

RUSSVEGAS HALF MARATHON & RELAY

ironpigduathlon.com

russvegashalf.com

APRIL 2 RUN BENTONVILLE HALF MARATHON AND 5K

APRIL 30 SUSAN G. KOMEN OZARK RACE FOR THE CURE

runbentonville.com/ half-marathon

komenarkansas.org

hssd.net

heifertrailrun.com

MARCH 19 I LOVE LK 5K

APRIL 10 HOGEYE MARATHON/HALF MARATHON/RELAYS/5K

registration.mylaps.com/ RV-endurance-run

FLY LIKE AN EAGLE 5K

CLINTON HUNGER RUN 5K

TROJAN TROT 2M

RIVER VALLEY ENDURANCE RUN

facebook.com/almaschools

APRIL 23 DOWNTOWN DASH 10K/5K

APRIL 9 HOOF IT FOR HEIFER

facebook.com/Ilovelilakate

ALMA SUPER DOG HALF MARATHON/5K

hogeyemarathon.com

APRIL 16 OUACHITA TRAIL 50 runarkansas.com

MAY 6 GOLD RUSH goldrush5k.com

MAY 7 HEATHER RIDLEY FLEEMAN BATTLE FOR HOPE 5K/10K heathersraceforhope.com

MAY 14 KENDRICK FINCHER HYDRATION FOUNDATION YOUTH RUN DUATHLON & 5K kendrickfincher.org

32 | RUN ARKANSAS issue no. 1

PHOTOGRAPHY: COURTESY RUSSVEGAS

RUN EVENTS

2015 RussVegas Half Marathon & Relay

MAY 21 MOUNT MAGAZINE FUN RUN

OCT 21-22 OUTBACK IN THE OZARKS

NOV 19 SPA RUNNING FESTIVAL

runarkansas.com/MtMagazine.htm outbackintheozarks.com

sparunningfestival.com

SPEEDY SKUNK

NOV 24 GO!BBLER TURKEY TROT

speedyskunkrun.com

JUNE 4 BRYANT KIDS TRIATHLON bryantkidstri.com

WAR EAGLE TAIL TWISTER wareagletrailraces.com

TRISPORT KID’S TRIATHLON trisportkidstriathlon.com

JUNE 5 OZARK VALLEY TRIATHLON ozarkvalleytriathlon.com

JUNE 11 TRI THE VILLAGE dltevents.com

JUNE 18 GO! MILE gorunning.com/gomile

JULY 23 FULL MOON 50K/25K fullmoon50k.com

AUG 12 THE EUREKAN TRIATHLON eurekasportsfestival.com

OCT 1 CHILE PEPPER CROSS COUNTRY FESTIVAL chilepepperfestival.org

OCT 1-2 ARKANSAS TRAVELLER 100 runarkansas.com/AT100

OCT 29 RACE THE BASE facebook.com/RaceTheBase TrailRun

gorunning.com/ gobbler-turkey-trot

RUN SHOPS

Northwest Arkansas

Central Arkansas

CONWAY SPORTY RUNNER

1016 Van Ronkle St. 501-328-9255 thesportyrunner.com

LITTLE ROCK GO! RUNNING

1819 N. Grant St. 501-663-6800 gorunning.com

FLEET FEET SPORTS EASY RUNNER 11525 Cantrell Rd., Ste. 102 501-221-0017 fleetfeeteasyrunner.com

LADY FOOT LOCKER

6000 W. Markham St. 501-663-8485 ladyfootlocker.com

NEW BALANCE

13900 Cantrell Rd., Ste. 100 501-224-8877 newbalance.com

ROCK CITY RUNNING

10300 N. Rodney Parham Rd. 501-313-4689 rockcityrunning.com

NORTH LITTLE ROCK LADY FOOT LOCKER

3929 McCain Blvd.

501-753-5902

BENTONVILLE RUSH RUNNING CO.

2212 Sam Walton Blvd., Ste. #2 479-464-7866 rushrunning.com

FAYETTEVILLE FLEET FEET SPORTS

1020 E. Harold St. 479-571-8786 fleetfeetfayetteville.com

RUSH RUNNING CO.

1618 College Ave. 479-301-2300 rushrunning.com

ROGERS NEW BALANCE

1720 W. Walnut St. 479-636-9200 newbalance.com

RUSH RUNNING CO.

226 South 1st St. Rogers, AR 72756 479-202-5918 rushrunning.com

RUSSELLVILLE FELTNER’S ATHLETE’S CORNER

2320 W. Main St. 479-968-6464 feltnersathletescorner.com RUN ARKANSAS issue no. 1 | 33

20 QUESTIONS WITH MARC GILL

Elementary physical education teacher and high school soccer coach Marc Gill of North Little Rock sat down with us for a quick look at what he likes on and off the trail.

1. Trail or Street: Trail 2. Morning or Evening run: Morning 3. Summer or Winter running: Winter 4. Uphill or downhill: Uphill 5. Body weight exercises or lifting weights: Body weight exercise!!

6. Training or race: Race

8. Curves or straight: Curves 9. Carb-load or fast: Protein and fats!

PHOTOGRAPHY: RETT PEEK

7. Water or sports drink: H20

10. 5k or 10k: Speed work 11. Marathon or Half Marathon: Marathon 12. Sausage or bacon: BACON 13. Scrambled or fried: Scrambled 14. Cats or dogs: Dogs 15. Orange juice or apple juice: Beer 16. Spicy or mild: Spicy 17. Salty or Sweet: Salty 18. Coffee or tea: Coffee 19. Books or movies: Books *MARC HAS COMPLETED MORE THAN 25 MARATHON OR GREATER DISTANCE RACES, AND RUNS AS A MARATHON PACER FOR TIMES BETWEEN 3:05 AND 3:30.

34 | RUN ARKANSAS issue no. 1

20. Chocolate or vanilla: Vanilla