Competitor June 2015

JUNE 2015 competitor

competitor | JUNE 2015

How to Get Fit and Stay Healthy Page 53

6 Weeks to a Faster 5K Page 62

AMERICA’S BEST TRAIL RUNNING TOWNS | SUMMER 2015 TRAIL RUNNING SHOE REVIEW

Vacation-Worthy Trail Towns —> Bend, Oregon Page 24

| RUN A FASTER 5K IN 6 WEEKS

Find the Best New Trail Shoe for You Page 37

The Influence of the Mountains Page 44

+ 7 Tips to Get Started

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GO RUNNING IN BEND, OREGON! Click here to see more photos from this trail town.

5/15/15 12:14 PM

RNR_Series_15_WR_spread_Jun.pdf

1

4/17/15

1:52 PM

MILES

READY. SET. ROCK. M A R AT H O N | 1 / 2 M A R AT H O N | 1 0 K | 5 K | R E L AY | 1 M I L E

M

MUSIC

MEDALS 2015 WORLD TOUR

OCT 31

PHILADELPHIA, PA

MAY 17

OCT 31

MERIDA, MEXICO

MAY 29-31 SAN DIEGO, CA

NOV 7-8

SAVANNAH, GA

JUN 13

SEATTLE, WA

NOV 13 -15 LAS VEGAS, NV

JUN 13-14

LIVERPOOL, ENGLAND

DEC 5-6

JUL 18-19

CHICAGO, IL

2016

AUG 2

DUBLIN, IRELAND

JAN 16-17

ARIZONA

SEP 5-6

VIRGINIA BEACH, VA

FEB 28

NEW ORLEANS, LA

SEP 20

MONTREAL, CANADA

MAR 12

WASHINGTON D.C.

SEP 26-27

SAN JOSE, CA

MAR 20

MEXICO CITY, MEXICO

OCT 10

BROOKLYN, NY

MAR 19-20 DALLAS, TX

OCT 18

DENVER, CO

APR 3

SAN FRANCISCO, CA

OCT 18

LISBON, PORTUGAL

APR 3

CARLSBAD, CA

OCT 17-18

ST. LOUIS, MO

APR 10

RALEIGH, NC

OCT 25

LOS ANGELES, CA

APR 24

MADRID, SPAIN

OCT 24-25

VANCOUVER, CANADA

APR 30

NASHVILLE, TN

PORTLAND, OR

RunRocknRoll.com

SAN ANTONIO, TX

@RUNROCKNROLL /

CAPTURED 4

FAC ES O F B O STO N More than 27,000 runners toed the starting line of the 119th edition of the Boston Marathon on April 20. While the elite races were broadcast on TV and via a livestream feed, the majority of the field chased their own goals in solemn anonymity. Competitor photo editor Scott Draper caught up with numerous age-group finishers after the race and shares some of their stories here.

Click here for more photos from the 2015 Boston Marathon

MAURICE LEE III, 61, MOORE, OK 3:53:10, 8:54 pace

“This is my fifth time qualifying and running. I did it the first time because every runner wants to try it. After that it’s so special you have to come back.”

KATHY CUNHA, 45, DENVER

(Cunha was on the course cheering for friend Kimberly Searfoorce, 45, of Denver, who finished in 4:13:26.)

“I’ve had the costume for a while and I wanted her to be able to see me in the crowd. She was too fast, though, so I missed her every time I got in position.”

ANDREA WONG, 39, NAPA, CA 4:04:44, 9:21 pace

MIGUEL ARIAS, 39, BOULDER, CO 5:33:33, 12:44 pace

“I’m originally from Chile, but I live in Boulder. I

“There’s nothing like Boston. It caps my running

normally race bikes, but when we had the floods

career. “

in 2013 all of the trails were closed and all the mountain roads were closed so I started to run. I

JEN HEFFNER, 37, NAPA, CA

qualified with a 3:03 at the Rock ‘n’ Roll Marathon

JANINE STUART, 54, PARAMUS, NJ

4:04:44, 9:21 pace

in New Orleans. At mile 22 today, things were

4:13:47, 9:41 pace

“It was cold and windy and raining a lot—perfect

going great and I was on pace for a sub-3-hour

“This is the best marathon in the world. It’s a family

for running. I ran to prove to myself that I could.

finish. Then I got hypothermia and after time in the

affair. I ran with my 26-year-old daughter. To me,

It was more fantastic than I thought it would be

medical tent, I wound up walking the final miles

the weather was great. When I ran 10 years ago it

because of the amazing crowd.”

along with three other guys from the first wave.”

was 82 degrees. I’ll take it rainy any day.”

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5/15/15 12:23 PM

PHOTOS: SCOTT DRAPER

Click here for a statistical breakdown of 2015 Boston Marathon finishers.

STEPHAN THALMANN, 39, ILLNAU, SWITZERLAND 3:33:08, 8:08 pace “I used to live in Boston, but now I live in

CARA BRICKLEY, 40, BELMONT, MA ALYSON JODOIN, 27, WOBURN, MA

Switzerland. I ran the marathon because I think Boston is a great city.”

4:14:09, 9:42 pace

BRITTANY YOUNG, 25, MEDFORD, MA 3:50:48, 8:48 pace

“I ran it because I live here and I ran for my high

“We’re physical therapsits and were running for

school Spanish teacher, Russell. He was the epit-

our patients—past, present and future. That’s our

ome of a quality person, carefree and how we all

slogan.” —Cara Brickley

should live. This was fun for me.”

DAN LIBURD, 30, ORCHARD PARK, NY

STEVE MASI, 53, NEEDHAM, MA “I’ve run six times, three times as a qualifier. Other

HANNAH PILKINGTON, 26, SAN DIEGO

“I went to Boston University and always said I’d

than the rain, which was tough, everything was

3:48:15, 8:43 pace

never run a marathon. After the bombings, I knew I

great. The crowd was great. I just love it. I started

“It was amazing and the most fun I’ve ever had.

had to run it. At the end, Mother Nature let herself

when I weighed 90 pounds more than I do now. I

I could have run another 5 miles with the crowd

be known, but that was overshadowed by the great

run for my mother, who died of cancer. Her picture

cheering. My arms hurt from all the high-fives

support from the Boston community.”

is on my bib.”

along the way.”

3:24:00, 7:47 pace

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3:48:49, 8:44 pace

5/15/15 12:28 PM

CAPTURED 6

O N E S T E P AT A T I M E Under the watchful eye of mountain rescue personnel, more than 250 courageous runners charged up this ridiculously steep staircase on the way to the finish line of the Valtellina Vertical Tube Race on April 18 in Sondrio, Italy. The preposterous, thigh-burning 1,000-meter race sent participants up a mountainside hydroelectric facility on a course that included 2,700 steps, a vertical gain of 1,640 feet and an average incline of 60 percent. Two-time defending European mountain running champion Bernard Dematteis was the winner, reaching the top in 14 minutes, 2 seconds—an unofficial world record for a 500-meter vertical ascent. The median runner time was more than 20 minutes for a linear distance that equals two and a half times around a track.

Click here for a gallery of trail running photos from Italy’s Gargano National Park.

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PHOTO: FABIO MENINO

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CONTENTS

J UN E 2 0 1 5

Features

Gear

Training

Community

24 America’s Best Trail Running Towns

15 Toe to Toe

53 Coach Culpepper

Market Watch

We visited Bend, Ore., one of the country’s emerging trail running towns, plus offer summer getaway insights for Flagstaff, Ariz., Boulder, Colo., and Asheville, N.C.

By Mario Fraioli

Nike Air Zoom Pegasus 32 vs.

ASICS GELNimbus 17

16 Shoe Talk 37 Summer 2015 Trail Shoe Review We tested 12 of the best new trail shoes on various types of terrain to help you find your perfect match.

By Lisa Jhung

42 Trail Running Tips New to trail running? Want to get more adventurous this summer? Here are 8 key tips on how to up your off-road running skills.

By Lisa Jhung

44 How the Mountains Changed the Way I Run An elite trail runner explains how the mountains opened his eyes to new routes, new movements, new experiences and a totally new perspective on running.

By Joe Grant

When to retire your running shoes

18 Pro Kit The gear of elite trail runner Megan Lizotte

20 Wearable Tech Soleus GPS Pulse + HRM review

22 Collective Off-road essentials

3 simple tips for staying healthy

What’s trending in trail shoes right now

Insights 54 Strength Dumbbell shoulder press

56 Prehab Lateral squat walk with resistance band

58 Form Drill Short hill sprints

60 Workout of the Month Pre-race 1K repeats

62 Training Plan 6 weeks to running a faster 5K

Buzzworthy news from the running world

Run It Our picks for a variety of upcoming races this summer

Back Page Last Lap Track star Lauren Fleshman talks about why she runs, dual-athlete marriages, her Olympic aspirations, and walking the fashion runway for Oiselle.

ON THE COV E R : Allison Miles and Steve Anderson run along a trail next to Dillon Falls near Bend, Ore. Photo by Tyler Roemer B E LOW: Megan Lizotte runs at Torrey Pines State Reserve in San Diego.

PHOTO: SCOTT DRAPER

Find Your Next Race in Our Online Calendar.

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5/15/15 12:32 PM

COMPETITOR.COM 10

Matt Fitzgerald

THE TOP 25 AMERICAN MALE M A R AT H O N E R S

CONNECT WITH US Join the conversation

See how Alberto Salazar, Bill Rodgers, Meb Keflezighi, Ryan Hall, Frank Shorter and more stacked up at

Elite Endurance Coach & Sports Nutritionist

Competitor.com/top25men

facebook.com/ competitor. running

Try taking a “shot”

Follow us

of tart cherry

T RAI L RUNNING

juice concentrate (about 2 tablespoons) before your workout. It’s packed with about 100 Montmorency tart cherries to help aid recovery after intense exercise. You can also mix the juice concentrate with water or combine with frozen tart cherries in a blender for a smoothie.

to training tips from top runners like Max King, get up to

See what we share

speed on all things trail running at Competitor.com/ trailrunning

HYDRAT I ON

@runcompetitor

make sure you’re hydrating

BEST BOSTON QUALI F I ERS

properly. Get tips, strat-

Want to run the Boston Marathon in

egies, facts about sports

2016? Find out which races give you the

drinks and more at

best chance at

Competitor.com/hydration

Competitor.com/bestbostonqualifiers

As the temperatures rise,

TarT Cherry Power ShoT

@runcompetitor

From shoe reviews

SHOE TALK Find this and other TarT ChErry recipes at ChooseCherries.com

power shot_consumer_1/3page.indd 1 CM0615_F_DOTCOM.indd 10

1/28/15 10:37 AM

Our video series takes a deeper look at shoes you’ll find in stores. Watch at Competitor.com/shoetalk

5/12/15 10:01 AM

WHEN YOUR BODY

SAYS STOP

RED MEANS GO Fuel your muscle recovery with the power of TART CHERRIES. Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. So make tart cherries a part of your training regimen so you can get out there and get after it.

See why science says Red Means Go at choosecherries.com.

CONTRIBUTORS 12

WRITERS, DESIGNERS & P H OTO G R A P H E R S

EDITORIAL editor-in-chief Brian Metzler

Mario Fraioli managing editor Adam Elder web editor Ryan Wood editorial assistant Emily Polachek senior editor

LISA JHUNG Freelance writer Lisa Jhung is a contributing editor to Runner’s World, and has written for Details,

Scott Draper Valerie Brugos

photo editor

Men’s Journal, SHAPE, Outside and Women’s

graphic designer

Running. Her first book, “Trailhead: The Dirt on

contributing design / photography

All Things Trail Running,” (Velo Press, 2015) is a

Liz Copan, Tyler Roemer, Matt Trappe, Fredrik Marmsater, Nick Nacca

witty, illustrated guide for runners of all levels. Lisa is based in Boulder, Colo., where she runs trails, Click here to learn about Lisa’s new book.

ART

juggles projects and chases around her two little

Alan Culpepper, Meb Keflezighi, Jason Devaney, Allison Pattillo contributing writers

Erin Beresini, Adam Chase, Jay Dicharry, Dan England, Joe Grant, Matt Hart, Meghan Hicks, Lisa Jhung, Scott Jurek, Max King, Duncan Larkin, Greg McMillan, Kenny Moore, Kelly O’Mara, Bryon Powell, Toni Reavis, Claire Trageser, C.J. Welter

C I R C U L AT I O N & P R O D U C T I O N

boys. For this issue, she coordinated our summer

production manager

trail shoe review on page 37 and shares essential

Meghan McElravy

trail running tips on page 42.

senior contributing editors

product innovation manager

Aaron Hersh

advertising production manager

Gia Hawkins D I G I TA L S E R V I C E S

M A RI O F RA I O LI

director, web development

Mario Fraioli, Competitor’s senior editor, spent

Scott Kirkowski

a few days in early April sampling the trails and

director, seo/analytics

craft beers of Bend, Ore., for this month’s feature on page 24. A San Francisco Bay Area resident,

Johnny Yeip director, creative services

Matthew McAlexander

web developer

Joey Hernandez web designers James Longhini, Thomas Phan, Justin Wilson system administrator Bruno Breve senior video producer Steve Godwin

Mario authored “The Official Rock ‘n’ Roll Guide To Marathon & Half-Marathon Training” in 2013, Click here to learn about Mario’s book.

and has coached runners of all ability levels, from age-groupers to Olympians.

ADVERTISING

Doug Kaplan 312-421-1551, dkaplan@competitorgroup.com vp, media sales Ian Sinclair 860-673-6830, isinclair@competitorgroup.com vp, media sales Gordon Selkirk 858-768-6767, gselkirk@competitorgroup.com vp, media sales Todd Wienke 414-517-7457, tawienke@competitorgroup.com director, media sales Alex Jarman 858-768-6769, ajarman@competitorgroup.com manager, media sales Jeff McDowell 858-768-6794, jmcdowell@competitorgroup.com manager, media sales Tom Borda 312-421-1125, tborda@competitorgroup.com manager, media sales Jenn Schuette 858-228-3761, jschuette@competitorgroup.com manager, media sales Matt Steinberg 303-525-6702, msteinberg@competitorgroup.com manager, media sales Kelly Trimble 858-768-6749, ktrimble@competitorgroup.com svp, media sales

•

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J O E G RA N T Joe Grant is a skilled mountain runner, writer, photographer and coach who lives and trains in the mountains above Boulder, Colo. He has

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been running ultra-distance races for more than a decade, competing in places such as Colorado, the French Alps, Mexico’s Copper Canyon, Alaska and Japan. He derives his inspiration from Click here for Joe’s blog.

exploring wild places on foot and writes a blog documenting his many adventures at Alpineworks.com. Joe penned an essay on his personal

PA R T N E R S H I P M A R K E T I N G

FINANCE

Sean Clottu senior director Jennifer Sugarman director Erin Ream managers Liz Centeno-Vera, Carson McGrath coordinator Christina McGregor

controller, media

vice president

Gretchen Alt

senior vice president, content, media and innovation

Mark Buntz

evolution as a trail runner on page 44. executive chairman

M AT T TRA P P E Matt Trappe is a Colorado-based photographer

CM0615_F_MASTCONT.indd 12

chief financial officer

Wendy Godoy

Channel, National Geographic, Nike, Clif Bar

chief marketing officer

runner, having completed several ultras from

a publication of

chief administrative officer and

and filmmaker. His clients include Discovery and Hoka One One. Matt is also an avid trail

Click here to see more of Matt’s photography.

Paul F. Walsh Josh Furlow

president

Keith Kendrick senior vice president, sales

Molly Quinn

50K through 100 miles. For this issue of the

senior vice president/chief culture

magazine, he photographed Joe Grant on the

officer

John Smith

9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621 No part of this issue may be reproduced in any form without the written permission of the publisher.

Competitor is a registered trademark of Competitor Group Inc.

trails at Chautauqua Park in Boulder, Colo., on pages 44–48.

official magazine

5/15/15 12:41 PM

TOE TO TOE GEAR

15

HOW TWO NEUTRAL LEGACY SHOES KEEP IMPROVING NIKE

ASICS

Air Zoom Pegasus 32

GEL-Nimbus 17

V S

PHOTO: SCOTT DRAPER

$110; Nikerunning.com Weights: 9.7 oz. (men’s 9.0); 8.1 oz. (women’s 7.0) Offset: 10mm; 29mm (heel), 19mm (forefoot) The Pegasus is one of Nike’s flagship training shoes, a model that dates way back to 1983. Is it possible to keep changing while still resembling what it has always been? Well, yes and no. The Peg has gone through numerous iterations through the years, including major changes in the past two years. While Pegasus 30 lacked lively pop and a dialed-in fit, the latest two versions are versatile, best-in-class training shoes. In addition to last year’s reintroduction of the vibrant Air Zoom cushioning package, this year’s version has been updated with Nike’s Flywire sidewall/arch support system and an engineered mesh upper, which provide a near-custom fit. The bottom line? The Peg 32 is an energetic trainer equally capable of long runs and short and faster workouts.

$150; Asicsamerica.com Weights: 11.1 oz. (men’s 9.0); 9.8 oz. (women’s 7.0) Offset: 10mm; 29mm (heel), 19mm (forefoot) The Nimbus 17 is one of ASICS’ top neutral legacy shoes, and it might have an even greater following than the Pegasus due to its subtle alterations through the years. Ironically, the 17 has undergone big changes, having been upgraded with a new, almost-seamless engineered mesh upper that really snugs the foot down to the undercarriage. It’s never been a light-and-fast shoe (more of a plushly cushioned high-mileage trainer), however, this version is almost an ounce lighter thanks to an enhanced midsole that includes two layers of lightweight foam and more Gel cushioning than previous models. (The women’s version has a slightly higher heel and wider forefoot too.) The Nimbus is still a long-distance workhorse, but it serves up a lighter, cushier and more agile ride than ever before.

For more shoe reviews, go to Competitor.com/shoes

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5/12/15 11:12 AM

S H O E TA L K 16

GEAR

4 SIGNS YOU SHOULD RETIRE YOUR RUNNING SHOES B Y J OH N B YR N E

Running shoes don’t last forever, but you can’t necessarily follow the old adage that each pair will last 400 miles either. They might last considerably longer, but they might also suffer an earlier demise. It depends on how you run in them and what kind of surface you run on. Running in older shoes can result in a variety of ailments as the shoe’s cushioning and structure breaks down, or the outsole wears thin. Here are a few signs that suggest it’s time to start thinking about buying a new pair.

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1) THE TREAD IS SHOWING SIGNIFICANT WEAR IN ONE OR MORE SECTIONS OF THE OUTSOLE.

3) THE MIDSOLE OF THE SHOE NO LONGER LOOKS THE SAME OR ABSORBS IMPACT THE WAY IT USED TO.

Once you’ve burned through the outer layer of rubber to the point there is no tread or where you can see the next layer of material, it’s time to get new shoes. (The wear-pattern is also an indication of your gait pattern, so if there is considerable wear on one side and little sign of wear on another, it could indicate that you’re imbalanced.)

You might notice this by feel, by sight or by manual manipulation. The bottom line is that the foam and plastic components in a midsole tend to get packed out and lose their resilience after a few hundred miles, resulting in a “dead” feeling underfoot, a deformed appearance or a shoe that’s entirely too pliable compared to what it used to be.

2) THE FOOTB E D OF YO UR S H OE S IS FRAYE D OR WORN T H IN IN CE RTA IN SPOTS. Most

4) THE SHOE’S UPPER OR LACES ARE SHOWING SIGNS OF WEAR. Materials

footbeds (aka, sockliners) are rather flimsy and the friction caused from every footstrike will wear away the soft foam and thin layer of fabric over time. Damage to the footbed can result in a change in how the shoe fits, which can lead to slippage, blisters and hot spots during a run.

used to build uppers are much more durable than they used to be—it’s doubtful you’ll be poking a hole through the end of the toe box. Normally, standard laces should outlast the life of your running shoes.

So if your laces are stretched, frayed or you can’t seem to get them tight enough, it might be a good indication that you’ve run the life out of your shoes.

PHOTO: SCOTT DRAPER

Read How to Beat Runner’s Knee.

5/15/15 12:42 PM

There’s a coach in every watch.

Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. 220 gives you essential running data like distance, pace and heart rate. The 620 adds a touchscreen, VO2 max estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running form coaching data like cadence, vertical oscillation and ground contact time. Both 220 and 620 are compatible with free training plans from Garmin Connect™, which you can send to your watch, for real-time coaching.

To learn more, visit Garmin.com/ForerunnerCoach

Forerunner 220 | 620 ®

©2015 Garmin Ltd. or its subsidiaries

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5/5/15 11:54 AM

PRO KIT 18

GEAR

MEGAN LIZOTTE

Click here to read about trail running in San Diego.

San Diego’s Megan Lizotte is a five-time World Mountain Running Championships competitor and the 2011 U.S. trail marathon champion.

[1]

[1] SMITH PIVLOCK ASANA

$159, Smithoptics.com “I love these! They are so lightweight and the polarized lenses are my favorite.” [ 2 ] MOUNTAIN HARDWEAR MIGHTY ACTIVA SPORTBRA

$40, Mountainhardwear.com “This is only Mountain Hardwear’s second year making a sports bra and they’ve made a good one. It fits like it should and provides support without being restrictive.”

[2]+[3]

[3] MOUNTAIN HARDWEAR MIGHTY STRIPE TANK

$45, Mountainhardwear.com “The silky material is lightweight and moves without rubbing or chafing. Plus the cut is really cute.”

[4] GARMIN FORERUNNER 220

[4]

$250, Garmin.com “I like programming workouts to beep at certain times—for example for 3-minute intervals—so I don’t have to look at my watch all the time. Plus, it can store a ton of run data.”

[5] MOUNTAIN HARDWEAR PACER 2-IN-1 SHORT

$55, Mountainhardwear.com “The ‘2-in-1’ means they have a tight boy-short liner underneath for a smooth, no-chafe fit.”

[5] [6] BALEGA ULTRA LIGHT NO SHOW SOCKS

$12, Balegasports.com “No-show socks are my favorite because my legs are kind of short, so I like to show as much leg as I can.”

[7] MONTRAIL FLUIDFLEX II

CLIF KIT’S ORGANIC FRUIT + NUT BAR

$1.50 per bar, Clifbarstore.com “I prefer real food without weird binders, preservatives or tinkering. I keep a bar in every bag and backpack to be sure I have something yummy after a run.”

[6] [7]

NATURA BISSĒ DIAMOND WHITE SPF 50 SUN PROTECTION CREAM

$97, Naturabisse.com “Since I spend so much time outside, taking care of my skin is really important to me. This is the one I use on my face—it’s expensive, but it stays on, even when I’m sweating.”

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TEXT BY ALLISON PATTILLO; PHOTO BY SCOTT DRAPER

$90, Montrail.com “These have good protection for technical trails. I don’t feel every rock and root when I’m running hard.”

5/15/15 12:45 PM

Let’s make today fun.

Toyota RAV4 toyota.com/rav4

Options shown. ©2014 Toyota Motor Sales, U.S.A., Inc.

WEARABLE TECH 20

GEAR

TECHNICAL VALUE B Y A A R ON H ER SH

This watch is jammed full of features that track training, headlined by GPS and wristbased heart rate. Compared to other watches with this much technology, the GPS Pulse + HRM is priced for a great value. But all these

NOT THE ONE?

features come with a sacrifice—the screen is harder to read and menus more difficult to navigate than similarly priced Garmin devices lacking optical heart rate. Whether or not this watch is a good fit for you comes

down to a simple decision: Do you want a lot of tech or an intuitive interface?

Click here to see new wearable tech gear for runners.

SO L EUS G P S P UL SE + H R M

If Soleus GPS Pulse + HRM isn’t the training accessory for you, try these.

$229, Soleusrunning.com

MIO ALPHA 2 $199, Mioglobal.com Measures heart rate at the wrist, but uses accelerometers to track speed and distance rather than GPS.

BASIS PEAK $200, Mybasis.com This low-profile device is an activity tracker combined with a smartwatch, connected to a training app, with wrist-based heart rate built in.

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WHAT IT DOES A pure training watch with GPS-based speed and distance that reads heart rate through the wrist.

HOW IT’S BETTER Its price tag is super low considering the technology packed into this watch.

WHY YOU NEED IT To train with speed, distance and heart rate—minus an uncomfortable chest strap.

PHOTO: SCOTT DRAPER

GARMIN FORERUNNER 220 $250, Garmin.com Incredibly intuitive and easy-to-use GPS-equipped training watch, but requires a chest strap for heart rate.

5/15/15 12:49 PM

COLLECTIVE 22

GEAR

OFF-ROAD ESSENTIALS

BY ALLIS ON PAT T ILLO

All you really need for a good trail run is dirt, a sense of adventure and a pair of trail running shoes. But additional gear and accessories can certainly help—the secret is finding your sweet spot between preparedness and running free. Gear necessities depend upon the terrain, remoteness and length of your run. Some runs may require nothing more than a water bottle. Others may demand everything on this list and more.

[1]

[ 1 ] PATAGO NI A STO R M R AC ER JAC K ET

$279, Patagonia.com This waterproof and breathable ripstop nylon jacket has mesh and zipper vents, a hood and internal fabric backing that won’t stick to skin. [ 2 ] BL AC K DI AMO N D D I STA N C E CAR BO N Z T R E KK I N G P O LES

[5]

[7]

[2]

$160, Blackdiamondequipment.com Black Diamond’s latest poles feature a threepiece carbon construction with a comfortable and moisture-wicking foam grip.

[6] [3]

[ 3 ] L E D L E NS E R N EO

$25, Ledlenser.com This little light packs 90 lumens with up to 100 hours of burn time and is tough enough to handle everyday use.

[4] [8]

[ 4 ] O U T DO O R RES EA RC H ACT I V EI C E S U N S L E E VE S

[ 5 ] P IC KY BAR S A H , F U D G E N U T S !

$2.75 per bar, Pickybars.com Picky Bars’ newest flavor is a smart-fuel version of a chocolate and peanut-butter brownie, and is chock-full of protein and carbs.

[7] L IFE STRAW G O

$35, Vestergaard.com If you have reliable fresh water sources on your route, the lightweight Lifestraw, which can filter more than 250 gallons of unclean water, will keep you hydrated when you need it.

[8] SUUN TO A M B IT3 RUN

[ 6 ] BU F F W E AR U V I N S ECT S HI ELD B U F F

$26.25, Buffwear.com Whether on your neck, head or wrist, this Buff mops up sweat while protecting from UV rays and biting bugs, thanks to an odorless insect repellant effective for at least 50 washes.

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$299 ($349 with Bluetooth Smart Sensor), Suunto.com This trail-oriented watch delivers with GPS, speed, pace, cadence, altitude, route, heart rate, trackback capabilities, app compatibility and up to 100 hours of battery life.

PHOTO: SCOTT DRAPER

$29, Outdoorresearch.com On hot, sunny runs, these breathable sleeves provide UPF 50 with cooling technology that works harder the more you sweat.

5/14/15 11:19 AM

Running the Deschutes River trail out toward Dillon Falls is a popular choice—for obvious reasons.

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Click here to see more photos from Bend.

EPIC TRAIL GETAWAY:

BEND, OREGON This emerging mountain town is home to some of the nation’s best endurance athletes, plus many top craft breweries, plenty of sunshine and a laid-back, multisport lifestyle.

B Y M A R I O FR A I OL I PH OTOG R A PH Y B Y TYL ER R OE M E R

cloudy, threatening sky does nothing to deter dozens of people starting to gather outside the Footzone running shop in downtown Bend, Ore., on a chilly Monday night in early April. The chatty group totals about 75 runners of varying ability levels who are here to enjoy two of the finest things this high-desert mountain town has to offer: an enjoyable running experience and some of the country’s top craft breweries.

A

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Smith Rock State Park, a 30-minute drive from Bend, features incredible trails and breathtaking scenery.

The Monday night pub run, free and open to the public, starts at the store and sends runners on a 3- or 5-mile loop that finishes at one of the 19 craft breweries in town. (This one is heading to Bridge 99 Brewery, one of the city’s newer beer makers.) It’s one of the many weekly group runs in Bend that fosters a sense of camaraderie and celebrates the supportive, fun vibe of this unique running community.

“It’s social and a great opportunity to meet people in a low-key, friendly atmosphere,” says Steve Anderson, an avid endurance athlete who moved to Bend last November. “It seems like there’s something going on here every day. And there are still so many things I can’t wait to check out.”

Situated at a moderate elevation of 3,623 feet on the eastern edge of the Cascade Mountains, Bend has a seemingly endless array of running trails, not to mention a

friendly, small-town atmosphere, fairly mild summer weather and a rich endurance sports community.

While it has become the destination of choice for many professional middledistance runners, marathoners, ultrarunners and triathletes, its base population is anchored by active, recreationally inclined folks who appreciate the many outdoor activities this gem of a city serves up on a daily basis. And it’s for those same reasons that visiting runners will also find Bend

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to be an idyllic summer vacation destination. “It’s just a really cool place,” says 2014 Western States 100 champ Stephanie Howe, a North Face-sponsored ultrarunner who moved to Bend from Eugene, Ore., in 2010. “There are so many opportunities to just do stuff from your doorstep. I was driving to Bend every weekend to mountain bike and paddle and run and ski. And I was like, ‘Why don’t I live here?’ ” That seems to be what a lot of people have asked themselves, given that Bend’s

population has more than doubled since 1999. Although still a small city just shy of 85,000 residents, it’s the recreational opportunities and quality of life that have attracted adventurous twentysomethings, active-minded retirees and just about everyone in between over the past 15 years.

While there are more than 65 miles of trails located close to downtown, hundreds more miles meander into the meadows, foothills and mountains that surround Bend. The most accessible of the routes is

the Deschutes River Trail, a 15-mile stretch of runnable dirt that winds from the center of town all the way out to the breathtaking Dillon Falls southwest of town and beyond.

There’s also 27 miles of the Brooks-Scanlon Trail, a mostly flat and wide gravel rail trail that connects Bend with the small village of Sisters northwest of town.

Local runners flock to a series of rolling dirt trails in Shevlin Park, along Tumalo

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Click here to see a video about a running store with 20 beer taps.

Local runners catch up over a beer outside the Bridge 99 Brewery—one of 19 breweries that call Bend home.

Creek just west of town, and Phil’s Trail system, about 15 minutes from the city’s western boundary. A little bit higher up in the mountains is the 11-mile Green Lakes loop in the Three Sisters Wilderness area at the heart of the Willamette National Forest. Slightly farther out is Smith Rock State Park—a 30-minute drive north of town that’s full of incredible views, technical terrain and fun climbs.

A lot of places have great trails, but, locals say, it’s the cohesive community that makes Bend so special.

“I’ve lived in some other really cool places, but they didn’t have the community like Bend, and I feel like it’s just a good family,” Howe says. “I’ve never lived anywhere where people just bond together and

not just for running, but for all these fun things like concerts and festivals. It’s pretty unique.”

Howe is one of numerous top-tier elite runners who call Bend home. Rod Bien,

one of his frequent training partners, Jeff Browning, who continues to win and set records in 100-mile races as a Masters runner. Reigning IAU 100K world champion and 2011 mountain running world champion Max King, perhaps the most

“I’VE LIVED IN SOME OTHER REALLY COOL PLACES, BUT THEY DIDN’T HAVE THE COMMUNITY LIKE BEND, AND I FEEL LIKE IT’S JUST A GOOD FAMILY.” the owner of Patagonia Bend and winner of multiple ultra-distance races over the course of the past two decades, has called Bend home since the late 90s, along with

versatile runner in the U.S., has lived in Bend for the past 13 years.

In more recent years, Bend has attracted

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the likes of Howe, as well as Ryan Bak, a Nike Trail Elite athlete who was runner-up at this year’s the Way Too Cool 50K and Lake Sonoma 50-mile, two-time U.S. trail runner of the year Mario Mendoza, and Ian Sharman, a 100-mile British specialist who moved back to Bend this spring after living in the Bay Area for a couple of years.

“It’s the kind of place where your nextdoor neighbor is probably an Olympian of some sort,” says Bak, who lived all over the country before settling down in Bend five years ago. “People here just kind of go about their business and enjoy their sports and enjoy the outdoors, and it creates a really cool vibe in the community.”

Team Little Wing, a group of Oisellesponsored middle- and long-distance track athletes coached by two-time U.S. 5,000-meter champ Lauren Fleshman, has been based in Bend since 2013. The group often practices on the track at Summit High School, running some of their workouts alongside the school’s track team.

Professional triathletes Linsey Corbin, Heather Jackson, Matt Lieto and Jesse Thomas (married to Fleshman) also live and train locally, not to mention a smattering of snow sports stars who take advantage of Mount Bachelor and its 9,000-foot peak 20 miles west of town.

“It has been fun starting to learn about the different disciplines,” says Kate Grace, a Oiselle-sponsored middle-distance runner who spent 2014 training in Bend with Team Little Wing. “It brings an energy and adventurous spirit to the town.”

In addition to the Footzone runs, Fleet Feet Bend also provides top-notch running products and outstanding service, and hosts Wednesday night and Saturday morning group runs, as well as various training programs based out of the store.

Between the two shops, there are plenty

Click here for Jay Dicharry’s 3 Keys to Running with Better Form.

Lauren Fleshman runs under Jay Dicharry’s watchful eye.

JAY DICHARRY: BEND’S GAIT WHISPERER “You’re not letting your ankle bend,” explains physical therapist Jay Dicharry, director of the REP Lab at Rebound Physical Therapy in Bend, as he watches Fleshman run on a force plate treadmill. “You’re stiffer and not letting it dorsiflex. We need to fix that.”

Dicharry, who calls what he does advanced gait analysis, is one of the country’s most respected resources on running biomechanics, injury rehabilitation and prevention. He’s highly sought after in Bend by elite and recreational athletes alike for his attention to the tiniest details, which he can quantitatively compare from one visit to the next.

The facility’s state-of-the-art force plate treadmills allow Dicharry to get a complete three-dimensional look at how and why an athlete—no matter if they’re healthy, injured or somewhere in between—moves as they run. That this off-the-grid mountain town has a world-class

sports medicine center speaks to the athleticism of the community.

“A trained eye is great, but you can’t see forces,” Dicharry explains. “No one can. We measure forces in real time on our force plate treadmill. It provides feedback on every single foot strike in real time and gives us insight into why things are happening, which allows us to monitor progress and more effectively treat the athlete when issues pop up.”

The REP Lab, the only one of its kind not in a university setting in the U.S., attracts athletes from all over the world, who book appointments well ahead of time for expert analysis and instruction from Dicharry.

“Jay is the man,” says Fleshman, who spent part of the last year recovering from an Achilles injury. “He’s so thorough in every aspect of his approach and such an asset to this community. We’re fortunate to have him right here in our backyard.”

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of events for both local runners and visitors passing through town to take advantage of throughout the year.

“We try to bring energy, help facilitate everything we possibly can, and just be a space where active people can find community,” explains Teague Hatfield, owner of Footzone. “Through all our weekly runs, workouts, training groups, programs and clinics, we hope we create an opportunity for everyone to engage where they feel comfortable and can enjoy fitness.”

On this April evening, Howe isn’t running hard, but she actively encourages other runners at Max King’s Tuesday Performance Group (TPG) while jogging laps on the grass around Drake Park adjacent to the Deschutes River.

“We suffer together,” Howe says of the appeal of the group workout. “There’s tons of great training partners here and we push each other and make one another

Runners gather inside Footzone for the weekly Monday night pub run.

Click here to read Max King’s Trail Run Training Columns

Max King’s Tuesday Performance Group has been a Bend staple for six years.

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better. And when you travel to races all around the country, there’s always people from Bend there and there’s a kind of camaraderie I haven’t experienced anywhere else. It’s like our ‘Team Bend.’ You do these workouts together and you want to see people do well in their own races.”

King’s TPG group, which can attract as many as 50 people during the warmer months, includes all levels of age-group athletes—King notes there’s even a race walker in the group—and the occasional elite who is in search of a quality speed workout.

“Everyone can come out and everyone can feel comfortable getting in a workout,” King says of the group. “Everyone can have a goal of getting faster than they currently are and I really just wanted it to be very inclusive and welcoming, so that’s the way I’ve structured it. The longest loop we ever do is about a mile long and we keep it in a park area so everyone feels like they’re part of a group and nobody really gets left behind.”

Bend will host the 2016 and 2017 U.S. cross-country championships.

RACING IN BEND While the tiny college town of Eugene, two-and-a-half hours to the west, annually attracts some of the nation’s top track meets, Bend is quietly establishing itself as a go-to spot for off-road competition.

In 2013, Bend hosted the USA Club Cross Country Championships at Rivers Edge Golf Course, the same venue that will host the 2016 and 2017 USA Cross Country Championships. The challenging course, a 2,000-meter loop designed by Max King that always seems to be going up or down, is located in a spectator-friendly venue with tight turns and tricky footing. Despite its difficulty, it was a huge hit two years ago with athletes and fans alike.

Of course, mountain, ultra and trail runners have their share of fun too.

The Flagline 50K and High Alpine Half (Sept. 20, Flaglinetrailfest. com) hosted the 2014 USA 50K Trail Championships last fall, while the Dirty Half (June 14, Footzonebend. com) formerly hosted the USA Half Marathon Trail Championships. Bend will host the U.S. Mountain Running Championships (July 25, Usmrt.com) for the first time on another Max King-influenced layout, this time on Mount Bachelor. It’s the sole

selection race for the U.S. team that will compete in the World Mountain Running Championships on Sept. 19 in Wales.

“As Bend has evolved as a recreational paradise, these events are a great way to introduce new participants to our community as well as get Bend into the national spotlight,” says Kevney Dugan of Visit Bend, a regional tourism agency. “These athletes often turn into frequent visitors as the lifestyle of Bend typically fits their desires as well.”

Bend’s ultimate outdoor event might just be the second annual Bend Beer Chase (June 6, Bendbeerchase.com), a 70-mile relay race that celebrates running and the craft breweries of central Oregon. Teams of two to six runners will run from Bend to Redmond, then Sisters and back to Bend, visiting 19 breweries along the way. At each runner exchange, participants have the opportunity to enjoy a 4-ounce sample of beer.

(Each team must have a designated driver for its van.) The final 2 miles of the race—known as the “Keg Leg”— includes six breweries and must be completed by the entire team. (Individuals can sign up solely for the Keg Leg portion of the event.)

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Click here for more details about running in Bend, OR.

BEND, OR Getting There: Located in westcentral Oregon, Bend is about a threehour drive southeast of Portland. Direct flights into Bend are available from Portland, Seattle, Las Vegas, Phoenix, San Francisco and Salt Lake City.

Where to Stay: Bend offers a wide range of lodging options from inexpensive chain motels to refurbished boutique properties like the Oxford Hotel (Oxfordhotel bend.com) and Wall Street Suites (Wallstreetsuitesbend. com) to more exquisite resorts like Brasada Ranch (Brasada. com), Mount Bachelor Village Resort (Mtbachelorvillage. com) and The Riverhouse Hotel (Riverhouse.com).

Where to Eat & Drink: Known as Beer City USA, Bend is home to 19 craft breweries and many of them offer tasting rooms or brewpubs such as the Deschutes Brewery & Public House (Deschutesbrewery. com), Riverbend Brewery & Sports Pub (Riverbendbrewing. com) and Cascade West Grub & Ale House (Cascadelakes. com). Top restaurants in town include Spork (Sporkbend. com), Zydeco Kitchen & Cocktails (Zydecokitchen.com) and Ariana Restaurant (Arianarestaurantbend.com).

More Info: For travel, lodging and dining details, go to Visitbend.com. For more running details, check out Footzonebend.com.

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More Top Trail Running Towns

Plan a weekend getaway or a weeklong vacation to train in one of these three great trail running towns.

ASHEVILLE, NC Situated in the Blue Ridge Mountains in the western part of the state, Asheville is Appalachia at its finest. Long known as a college town with a minor league baseball team, Asheville has made a name for itself over the past 20 years as a mountain sports hub thanks to amazing whitewater kayaking, mountain biking and trail running options. In recent years, it’s also become one of the craft brewing capitals of the U.S., with 18 breweries producing more than 100 different beers.

Weather: Although Asheville can be humid during the summer months, periods of cool and dry air from the north is also common. The weather is generally mild, with average highs in the low 80s and lows in the 60s or high 50s at night.

Best Trails: An array of off-road options, ranging from open fire roads to technical singletrack routes are within 20 minutes of downtown. Pisgah National Forest contains a massive network of trails, reachable from any number of wellmarked trailheads.

Other Options: Bent Creek is a popular destination for locals and features a number of marked loops with plenty of tree cover and trustworthy footing. A portion of the 500-mile Mountains-to-Sea Trail passes through Asheville and crosses over the 6,684-foot summit of Mount Mitchell.

Plus: Jus’ Running (Jusrunning.com) hosts a long-run “Maggot” workout at 6:30 p.m. every Tuesday evening, open to all abilities.

On Thursday nights, an informal group meets at the Wedge Brewery at 6:15 p.m. for a flat 8.5-mile progression run.

Eat & Drink: In addition to microbrews, Wicked Weed Brewing Co. (Wicked weedbrewing.com) makes zesty Bloody Marys,

Click here a story about running in Asheville, NC.

and its menu includes a great tomatillo-seasoned hanger steak.

Tupelo Honey Café (Tupelohoney cafe.com) serves breakfast, lunch and dinner, and its menu pleases all palates with options such as Garden of Goodness Gracious Tacos, Misse’s Asheville Veggie Melt and Sunburst Mountain Trout. Asheville Brewing (Asheville brewing.com) has amazing beers and a miniature movie theater, where movies play nightly for just $3.

Click here a story about running in Boulder, CO.

BOULDER, CO This running mecca gets high marks for its trails, brewpubs, restaurants, weather, running shops and overall endurance sports vibe. Boulder is situated at 5,400 feet above sea level, but nearby trails can take you above 8,000 feet and a short drive can mean long runs between 9,000 to 12,000 feet.

Weather: Low humidity, mild temperatures (highs in the low 80s, evening lows in the 50s) and lots of sunshine make for idyllic running conditions in June and July. There’s usually a three-week 33

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period of hotter weather from late July to mid-August (highs in the mid-90s) tempered with late afternoon thunderstorms, which is why early-morning easy runs above 10,000 feet in the Indian Peaks Wilderness Area are preferred during that time of year.

Best Trails: There are dozens of rolling and mountainous routes to choose from in all directions, but four of the best are the 7-mile Mesa Trail below the Flatirons, the 8-mile rollercoaster Walker Ranch loop, the strenuous route up 8,150-foot Green Mountain and a short but grueling trail up Mount Sanitas. Numerous rolling dirt routes lead north from Wonderland Lake, while Heil Ranch and Hall Ranch open space parks and the Dirty Bismarck Loop from Marshall Mesa Trailhead are

great places for longer runs on rolling routes with a few big climbs.

Other options: Drive 35 minutes out of town and run up to the Continental Divide on Buchanan Pass Trail along wildflower meadows and bubbling streams. Or test your mettle on the 7.5-mile, increasingly technical route up Longs Peak (14,259 feet, the state’s 15th highest peak). A long run on legendary Magnolia Road—where elite runners have trained above 8,000 feet for decades—should also be on your itinerary.

Plus: All-comers community track meets are held every other Tuesday from June through August at the University of Colorado. Join the group run at Flatirons Running (Flatironsrunning.com) on Wednesday nights followed by pizza

FLAGSTAFF, AZ Flagstaff has become a high-altitude hub for elite-level marathoners and trail runners, but it’s also a fun place for a running vacation. The town sits at 7,000 feet above sea level, but it has a nice mix of mellow trails and more rugged routes, as well as great open roads to run on.

Weather: Summer temps range from the mid-70s into the low 80s with typically cooler mornings, which make for a pleasant experience out on the trails. With its high elevation and mountain climate, Flagstaff has very low humidity.

Best Trails: The Flagstaff Urban Trail System comprises of about 50 miles of trails, half of which are paved and the other half made from finely crushed gravel. Located on McMillan Mesa (an ancient lava flow) just outside of town, Buffalo Park is a mostly flat, 2-mile loop featuring a smooth dirt-gravel surface that’s marked every quarter-mile. From the park, you can access the 5.5-mile Oldham Trail, which will take you up the south side of Mount Elden, offering outstanding views of Flagstaff and its surrounding areas.

Click here for a story about running in Flagstaff, AZ.

Other Options: If you’re keen on getting in some quick-cadence running on the roads, venture over to Lake Mary Road southeast of town. The rolling terrain of this 25-mile stretch of open road is

from Under the Sun Eatery & Taphouse (Mountainsunpub.com) and beer from Avery Brewing Co (Averybrewing.com).

Eat & Drink: Boulder has several great post-run breakfast spots (Snooze, Lucille’s, Tangerine and the Southside Walnut Cafe), critically acclaimed restaurants (Frasca, Oak and The Kitchen) and more than 20 brewpubs and tasting rooms (Southern Sun Pub & Brewery, Walnut Brewery, Fate Brewing Co., Upslope Brewing Co., Avery Brewing Co., Sanitas Brewing Co., Boulder Beer and Bru).

(Believe it or not, the Boulder Banditos running club linked together 11 breweries during one 8-mile run last winter.) About 15 miles north of town in Longmont, Shoes & Brews (Shoesbrews.com) is a first-of-its-kind running store with 20 beer taps from Colorado breweries.

ideal for long runs, progression runs and tempo runs.

Plus: Be sure to meet up for the Biff’s Bagels (Biffsbagels.com) run at 8 a.m. on Thursday mornings. A mix of local and visiting runners who range from elites to intermediates meet for a spirited 10-mile run that ventures up toward Fisher Point and back.

Eat & Drink: Satchmo’s Bar & Grill (Satch mosgrill.com) gets high marks from locals for its Cajun, creole and barbecue fare, while the upscale Tinderbox Kitchen (Tinderboxkitchen.com) has an eclectic menu that includes barbecue pork belly confit, creamy blue cheese grits and mustardy nectarine salad. No mountain town is complete without several good brewpubs nowadays and Lumberyard Brewing Co. (Lumberyardbrewingcompa ny.com), Beaver Street Brewery (Beaver streetbrewery.com) and Mother Road Brewing (Motherroadbeer.com) will not disappoint.

For more travel-worthy trail running towns, go to Competitor.com/destinations.

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Available in bookstores; bike, tri, and running shops; and online. Read a chapter at velopress.com/fix.

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SUMMER TRAIL RUNNING

S HOE BUYER ’S GUIDE

BY LISA JHUNG / PHOTOGRAPHY BY NICK NACCA

DIRTY SOLES WE TESTED 12 OF THE SUMMER'S BEST NEW TRAIL SHOES ON ALL TYPES OF TERRAIN TO HELP YOU FIND YOUR PERFECT MATCH.

Click here for road shoe reviews.

All trail running shoes are built to handle off-road running. But, like finding the perfect partner, knowing yourself (and your running) will help you hone in on the right match. To find your sole mate, consider the type of trail running you'll do this summer, the routes you plan to run, and the size, shape and unique characteristics of your feet.

For more shoe reviews, go to Competitor.com/shoes

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“Nicely responsive. I felt like it put some zip in my stride. For a burly looking shoe, there is a surprising amount of flex in the forefoot.”

— Wear-tester Casey Blaine

Altra Lone Peak 2.5, $125 Weights: 10.6 oz. (men), 9.2 oz. (women) Heel-toe Offset: 0mm; 25mm (heel), 25mm (forefoot) This shoe is for you if … You mostly run semi-technical and rugged mountain trails and seek a zero-drop shoe.

Fit-feel-ride: Our wear-testers liked the energetic vibe of this shoe. Its EVA midsole with a secondary layer of proprietary ABound foam seems to add inspiring spring to every step. Like all Altras, the forefoot is plenty wide for full toe-splaying and comfort even when feet swell. We liked how the heel cradle secured the narrowest of feet, and although lacing took a bit of cinching to secure around the forefoot, the fit proved snug once dialed in.

The outsole has a variety of lugs that grip and conform to a range of surfaces, plus it extends past the heel to serve as an additional braking system on loose and dicey terrain. Another bonus is the rockplate sandwiched inside the midsole, which stops underfoot jabs without feeling hard.

Plus: A Velcro tab on the heel works seamlessly with a gaiter.

Minus: The zero-drop profile takes some getting used to.

Brooks PureGrit 4, $120 Weights: 9.9 oz. (men), 8.1 oz. (women) Heel-toe Offset: 4mm; 21mm (heel), 17mm (forefoot) This shoe is for you if … You crave a springy step in an agile shoe.

Fit-feel-ride: Right out of the box testers loved the foot-hugging fit of the PureGrit 4. It's a neutral shoe, but a secure, arch-wrapping band of stretchy fabric made even pronators feel adequately supported. Our favorite thing about this shoe? The combination of confidence-inspiring traction, superresponsive cushioning, and the secure fit all wrapped up in a lightweight package made us feel extremely agile on everything from buffed-out singletrack to rocky climbs. The lack of overlays, the minimally structured upper, and the fact that the laces don’t extend as far down the toe as on some others, however, seemed to allow a bit too much lateral play on more technical terrain.

Also, because this shoe aims for a natural feel, there’s no rock plate underfoot.

Asics Gel-FujiAttack 4, $110 — BEST PROTECTION Weights: 11.4 oz. (men), 9.5 oz. (women) Heel-toe Offset: 10mm; 20mm (heel), 10mm (forefoot) for men; 19mm (heel) 9mm (forefoot) for women This shoe is for you if … You have a narrow foot and crave a nimble shoe.

Fit-feel-ride: Despite being billed as a neutral shoe, the Gel-FujiAttack 4 feels stable and supportive. We chalk that up to its torsional rigidity and somewhat firm ride—the first coming from its plastic Trusstic System sandwiched in the midsole, and the latter due to the cushioning that runs more responsive (and a tad hard) than squishy (and thinner in the forefoot). The support is far from overbearing. In fact, combined with the multidirectional lugs on the outsole and secure-fitting upper, this shoe feels fast and nimble even on the wildest off-road terrain.

Plus: The fit and formulation of this shoe serve up all-day comfort.

Plus: A lace “garage” on the tongue lets you tuck away loose ends.

Minus: Can feel a tad sloshy on technical trails.

Minus: The lacing system takes some futzing to dial in.

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“I loved the softly cushioned ride of this shoe for long mountain runs on all types of terrain."

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— Wear-tester C.J. Welter

INOV-8 Race Ultra 270, $120 Weights: 9.5 oz. (men), 8.8 oz. (women) Heel-toe Offset: 4mm; 11mm (heel), 7mm (forefoot) This shoe is for you if … You have good mechanics and want to feel fast.

Fit-feel-ride: Testers thought this shoe ran extremely light and had a firm ride, which allowed good ground contact and proprioception on the trail. Runners needing arch support noted that the Race Ultra 270 didn’t provide much, if any, but truly neutral runners felt stable and supported. Everyone appreciated the lightweight, racy feel of this shoe and its trailgrabbing, “chewy” traction. It’s also among the most flexible in the toe that we tested, making it a great choice for long climbs. A couple testers noted heel slippage when running uphill, but we enjoyed the width in the forefoot that allowed the toes to splay for more control on downhills.

Plus: Low-to-the ground feel inspires mountain-goat-like agility.

Minus: This shoe offers little to no arch support.

Nike Zoom Wildhorse 3, $110 Click here for trail shoe buying tips.

Weights: 10.3 oz. (men), 8.8 oz. (women) Heel-toe Offset: 8mm; 26mm (heel), 18mm (forefoot) This shoe is for you if … You run a variety of trails at a range of speeds.

Hoka One One Speedgoat, $130 — BEST CUSHIONING Weights: 9.7 oz. (men), 8.6 oz. (women) Heel-toe Offset: 5mm; 33mm (heel), 28mm (forefoot) for men; 31mm (heel) 26mm (forefoot) for women This shoe is for you if … You run more technical terrain and like maximal cushioning.

Fit-feel-ride: The new Speedgoat is the most aggressively lugged Hoka to date. The traction does a great job of gripping onto everything from rocky trails to loose dirt. The hard rubber tooth-like Vibram outsole means this isn’t the best choice for running routes with a road/trail mix or obstacle-free hardpacked dirt trails, but for mountainous adventures, our wear-testers really appreciated the sure-footedness. It's a smooth-running shoe on mountain trails—the massive midsole provides ample soft cushioning that’s forgiving on joints without compromising control. The upper feels burly and has a solid toe bumper for added protection, hence this shoe’s ability to charge in rugged terrain.

Fit-feel-ride: Nike enhanced this shoe by significantly updating the upper, cushioning and outsole. Although this version is about an ounce heavier, the changes make it a better shoe for long runs on more technical terrain. Aggressive treads on the outsole—a mix of sticky rubber down the center and chunky lugs around the perimeter, including on the rounded heel—makes for solid grip on a range of surfaces.

Protection comes from a durable but flexible rock plate under the forefoot, and TPU overlays across the toes and around the heel, keeping rocks and other trail debris from jabbing feet. It has a notably comfortable upper that pulls securely around the foot via lightweight Flywire cables. Minimal seams throughout mean zero irritation on your feet. Testers raved about the shoe's smooth ride, which comes from a combination of the anatomically rounded heel and springy cushioning compounds.

Plus: Testers were pleased with the added stability of this shoe's modest arch support.

Plus: It has a wider toe box for toe splaying (and foot swelling) but a more snug midfoot fit.

Minus: It feels a bit stiff at first and takes some breaking in before the upper feels conforming.

Minus: A few of our testers wished it was a tad lighter for racing.

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“Light. Nimble. Agile. It’s a great shoe for short and technical trail runs.”

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— Wear-tester Jim Conaghan

Saucony Nomad TR, $110 Weights: 9.2 oz. (men), 8.1 oz. (women) Heel-toe Offset: 4mm; 22mm (heel), 18mm (forefoot) This shoe is for you if … You seek a versatile, rugged daily trainer.

With a closed mesh upper Fit-feel-ride: With and beefy outsole, this is a rugged-looking shoe that lives up to its looks. Testers felt stable and supported when running at faster speeds on rockier terrain, but raved about the comfort when running slowly or cruising on smooth ribbons of dirt. Comfort ranks high too, as the soft, padded tongue and heel collar envelops your feet and the almost-seamless interior feels sock-like. The Nomad’s fit is boxy with ample room in the toe box, but it kept feet plenty secure without letting heels slip (though the laces require some fiddling). A sticky rubber outsole grabbed wet trails and didn’t feel like overkill on smooth trails or even pavement.

Plus: Some support underneath the arch adds to a stable ride.

Minus: Not much protection on terrain with jagged rocks.

Pearl Izumi EM Trail M2, $125 Weights: 9.9 oz. (men), 8.7 oz. (women) Heel-toe Offset: 4mm; 28mm (heel), 24mm (forefoot) This shoe is for you if … You want a good combination fo traction and cushioning for a variety of trail surfaces.

Despite having a quasi-maximal midsole, the M2 is a dynamic and versatile shoe that excels on many types of terrain. Like its road shoe cousin, it has a snug, athletic fit, copious amounts of cushioning and a smooth, soft ride. While the cushioning isn't marshmallowy soft, the semi-softness of the aggressive outsole lugs add to the plushness of the ride. Our weartesters liked the stable, protective feel of the shoe—it has a forefoot rockplate to guard against push-through "stingers"— and the snugged-down fit of the seamless upper.

Plus: This shoe's wide profile and mid-foot support posts help create a feeling of stability on smooth and rugged terrain.

Minus: A few testers thought the toe box was a bit too compact.

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Salming Trail T1, $140 — BEST NEW MODEL Weights: 10.2 oz. (men), 8.6 oz. (women) Heel-toe Offset: 5mm; 24mm (heel), 19mm (forefoot) This shoe is for you if … You want a nimble, agile shoe to run technical trails.

Fit-feel-ride: Swedish company Salming has entered the U.S. market for the first time, and its initial trail shoe impressed testers with its ground connection—giving runners solid control and an agile feel for the trails. Cushioning that’s more firm and energetic than mushy and overly dampening, as well as rugged traction that grips the slickest and messiest of trails, add to the proprioceptive feel. The shoe runs lighter than it feels due to the layer of PU that encircles the outer perimeter of the upper, balancing out the weight of the rubber outsole. And while the Trail T1 serves up a stable ride with the most protective upper of the bunch, it lacks a rock plate underfoot. (However, the full-rubber outsole offers some underfoot protection.) It's a wide-fitting shoe with a low arch that’s ready to charge.

Plus: The upper is super durable and dries quickly.

Minus: Not the most breathable shoe of the shoes we tested.

5/13/15 6:08 PM

“This shoe offers some of the creature comforts of a road shoe with lots of protection and very reliable traction.”

41

— Wear-tester Mark Eller

The North Face Ultra Cardiac, $110 Weights: 9.7 oz. (men), 7.7 oz. (women) Heel-toe Offset: 8mm; 20mm (heel), 12mm (forefoot) This shoe is for you if … You run roads to get to trails.

Fit-feel-ride: The Ultra Cardiac is a versatile shoe, able to tackle trails from gravel paths to more technical scrambles, and not feel clunky or sticky on sections of pavement. A substantial heel cradle helped even overpronators feel supported, while neutral testers didn’t mind the added guidance. Testers of all foot and gait types noted the smooth ride of the Ultra Cardiac, likely due in part to the slightly rounded shape of the heel’s outsole and midsole, allowing a smooth landing, especially on descents. The upper breathes well, and a FlashDry interior liner works to wick sweat and water from summer rain or stream crossings.

Plus: Forefoot flexibility adds to this shoe’s ability to climb well, and makes it all-day comfy.

Minus: Despite being lightweight, this isn’t the speediest shoe in the bunch.

Under Armour Fat Tire, $150 Weights: 13.0 oz. (men), 11.2 oz. (women) Heel-toe Offset: 10mm; 27mm (heel), 17mm (forefoot)

New Balance 910v2 Trail, $110 — BEST TRACTION Weights: 10.8 oz. (men), 8.9 oz. (women) Heel-toe Offset: 8mm; 20mm (heel), 12mm (forefoot) This shoe is for you if…You have a wide foot and seek a daily trainer.

Fit-feel-ride: The beauty of the 910v2 Trail is that it has the bones of a road running shoe—comfortable upper, wide underfoot platform, simple good looks—but several trail-oriented elements too. A thin, protective rock plate under the forefoot, durable material all the way from the mid-foot around the toe, and decent traction give the 910v2 Trail its off-road chops.

Wide-footed testers thought this shoe was nimble, while those with narrow feet felt their foot slopping around a bit. Both agreed that the cushioning was adequate in absorbing impact and protecting the underfoot from jabs. Most of our wear-testers liked this shoe on more rugged trails.

Plus: Gusseted tongue keeps out trail gunk.

Minus: A little too much shoe on smooth, flat trails.

CM0615_FT_SHOEREVIEW.indd 41

This shoe is for you if … You typically run on wet, sloppy trails.

Fit-feel-ride: By far one of the most intriguing shoe designs we’ve ever tested, the Fat Tire is designed to mimic a mountain bike tire rolling over terrain. The shoe serves up a super cushy and very lively ride thanks to two layers of soft foam that give it a high-off-the-ground feeling. It has a water-resistant upper and a new Michelin rubber compound in the outsole, plus a slightly rockered profile from heel to toe as well as side to side. Our wear-testers found it to be amazing on wet, muddy terrain or even snowy, slushy trails. This shoe feels heavy underfoot, but several wear-testers said it wasn't quite as noticeable running in sloppy terrain or in snow (when the added girth was more appreciated).

Plus: A cushy, energetic ride unlike any other trail shoe we tested.

Minus: Not an ideal choice for hard-packed trails and dirt roads, where it feels a bit unstable.

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Click here to find trails in the innovative Trail Run Project.

Megan Lizotte runs along the Pacific Ocean at Torrey Pines State Natural Reserve in San Diego. Check out her trail running gear on page 18.

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5/15/15 1:16 PM

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7 ESSENTIAL TIPS FOR TRAIL RUNNING Here’s the dirt on how to get ready for trail running

BY LIS A J H U N G

If you’re new to trail running, fear not: Summer’s the perfect time to hit the trails. The rainy season is over. Birds are chirping and the flowers are in bloom. And the trail, with its trees overhead and higher elevation, can provide a cooler alternative to a road run.

These tips will help you get trail ready: 1. FIND A TRAIL. Ask your trail running buddies, friends who hike, mountain bike or walk their dogs what trails they frequent and what the surface and elevation is like.

Or search online for a “running trail in [your town here].” Also, employees at running specialty and outdoor shops can share valuable information on trails near you.

2. JOIN A CLUB. Trail running clubs host group runs on various trails, which is both a great way to discover routes in your area and meet new people (aka running partners).

3. GEAR UP, OR NOT. Part of the beauty of running is that you don’t need a ton of gear to participate. But having trail-specific shoes (with traction keeping you sure-footed and protection to keep your feet out of harm’s way), sweat-wicking apparel and hydration accessories, and over-the-ankle socks to keep out debris will all help keep you more comfortable.

And being more comfortable lets you stay out longer, and makes you want to go more often.

PHOTO: SCOTT DRAPER

4. BE SAFE. Leave the headphones at home. Being aware of your surroundings can help you safely get out of the way of a mountain biker or other trail users.

Plus, being headphone-free allows you to tune into the sounds of nature, such as the peaceful sounds of a bubbling brook.

CM0615_FT_TRAILTIPS.indd 43

5. ENJOY ANIMAL ENCOUNTERS. Know that animals and reptiles are afraid of you, and educate yourself on the safest reaction to each type of animal. Generally

speaking, predatory-by-nature animals like coyotes, bears and mountain lions enjoy a good game of chase—so avoid the urge to turn your back and run. Rather, stand tall and back away slowly. If you see a deer pracing through the woods, stop and enjoy the moment.

6. RELAX. Tensing up because you may be afraid of twisting an ankle can actually make you twist an ankle. Relax your upper body on technical terrain. Focus on keeping your hips directly under you, and looking forward a few feet to choose your line on the trail. Negotiating technical terrain strengthens tendons, ligaments and muscles, and becomes second nature the more you do it.

7. SUIT YOUR MOOD. You don’t have to sign up for an ultramarathon to be considered a trail runner. If you’re in the mood for a smooth dirt path through a city park, or a stretch of sandy beach (try to go at low tide), or a gravel route around a lake, enjoy it and be proud.

The softer surface underfoot makes you stronger and is gentler on your joints, plus the mental break of being away from traffic and connected to the natural world can’t be beat.

For more trail running tips from Lisa Jhung, check out her new book, “Trailhead: The Dirt on All Things Trail Running” (Velo Press, 2015).

Click here to buy this book.

5/15/15 1:19 PM

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HOW THE

OUNTAINS CHANGED THE WAY I R U N AN ELITE TRAIL RUNNER EXPLAINS HOW THE CHALLENGE O F T H E M O U N TA I N S O P E N E D H I S E Y E S T O N E W R O U T E S , N E W M O V E M E N T S , N E W E X P E R I E N C E S A N D A T O TA L LY NEW PERSPECTIVE ON RUNNING.

BY JOE GRANT

most efficacy. Running the challenging route up Fern Canyon, one of my favorite trails in Boulder, Colo., taught me adaptability and to utilize my strengths more judiciously according to the terrain. It was the beginning of a shift in my perception in how to move most efficiently in the mountains.

CM0615_FT_RUNESSAY2.indd 44

PHOTO: FREDRIK MARMSATER

hen I first started trail running, I was set on the idea that no matter the grade or the terrain, I had to run every step, even W if that meant barely moving up the hill, reduced to the most pathetic semblance of a jog. Little by little, I learned how to work the trail, where to push, where to hold back, where to run and quicken my step or where to hike, hands on knees for the

5/13/15 4:37 PM

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M O U N TA I N RUNNING

T HE AUT HOR RUNS DOWN FROM AN EARLY M O R NI NG AS CENT OF T HE EAS T FACE OF LONGS PEA K .

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5/13/15 4:38 PM

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M O U N TA I N RUNNING

Running, in its basic form, is a linear activity.

You put one foot in front of the other. On the road or on a groomed trail, the movement of running remains systematic, allowing us to disassociate from the environment. This does not hold true in the mountains.

It is common to approach the mountains with a “running bias,� meaning that we apply the basic mechanics of running to more complex terrain only to find that this limited perspective is quite restrictive and at times even frustrating. It is not only hard to run everything, but also it is often impractical to scale steep, rocky terrain without falling into a hike or using our hands.

Mountain running is for me first and foremost defined by place, where physical ability and skill meet at the intersection of imagination and creativity.

My first experience scrambling in the Flatirons was on The Slab, a 500-foot-high formation at the mouth of Fern Canyon. I would run by this rock every time I went up Fern Canyon, and it only seemed appropriate to venture up it to add some variety to my routine.

My first steps on the rock were tentative. I doubted the stickiness of the rubber on my running shoes. I searched for holds, gradual-

CM0615_FT_RUNESSAY2.indd 46

SCRAMBLING UP THE BASE OF THE FIRST FLATIRON.

ly picking my way up the rock, following the path of least resistance. I paused midway on a large ledge. I was filled with exhilaration and wonder, surrounded by an ocean of rock.

I had suddenly been exposed to a completely different way of seeing a place that I felt

I knew so well. For me, this novel route brought insight into the myriad possibilities that exist in exploring a place beyond the limits of the tracked path I had previously been following. I was no longer running in a traditional sense, but nor was I rock climbing. The elevated technical difficulty of

PHOTOS: MATT TRAPPE

While the subtleties of efficient movement and need for adaptability started to reveal themselves for me in Fern Canyon, I was still bound to an experience defined by a built trail, an engineered network of paths that presents one way of interacting with a place. This is when my attention began to shift from the trail to the large fountain formations that dominate the Boulder skyline, the Flatirons.

5/14/15 11:25 AM

47

The limiting factor while ascending the rock was our lungs and the power in our legs rather than searching for hand holds. We would sprint up the rock in an effort similar to an 800-meter track workout.

Scrambling requires full-body engagement with hands and feet in direct contact with the rock. Progression over the terrain becomes nearly artisanal where the environment shapes our movement. The exposure, as well as the high consequences of a fall, demands acute concentration and the ability to continually adapt. Perhaps what makes scrambling so compelling is the union of elevated awareness and physical effort that confers a deeper interaction with a place.

I scramble extensively these days, linking multiple routes in the Flatirons, running between the rocks, unraveling the maze of aesthetic lines these formations present and searching for the most fluid and logical way to sequence my outings. What I find most fascinating is the thought process involved in each run. The nature of the terrain demands my attention as does the general aesthetics of the run. I get a higher sense of creativity from picking my own lines and I have a much broader pool of options to choose from than I would simply from following a trail.

FROLICK ING IN T HE PLAY GR O UND OF MOUNTAINS AND T R AI LS I N BOULDER; PLOT T ING AN ASC E NT WIT H T ONY K RUPICK A.

moving in a vertical plane also added a layer of interest in needing to hone my skills to more comfortably—and safely— progress in this environment.

PHOTOS: MATT TRAPPE

Meanwhile, my friend Tony Krupicka was also cutting his teeth on the Flatirons, under the tutelage of Buzz Burrell, an experienced ultra trail runner and now brand director for Ultimate Direction. He had long been an inspiration to Tony and I, not solely for his athletic ability, but for his knack at finding and pursuing uncommon routes. His vision of mountain running was expansive, not limited to defined paths. He would seamlessly incorporate climbing and scrambling into his outings, matching skill and fitness to continuously broader and more complex objectives, driven by a mix of fun, curiosity and purpose.

Tony and I began to add a scramble up the Second Flatiron to our frequent ascents of Green Mountain. The subdued technical difficulty of the route allowed us to rapidly perfect the scrambling and focus on speed.

CM0615_FT_RUNESSAY2.indd 47

5/14/15 11:26 AM

48

M O U N TA I N RUNNING

Click here for a story about running Longs Peak on Kiener’s Route.

On a mid-April morning, just before sun up, I sit at my computer checking the weather one final time. The sky looks clear on Longs Peak today and the wind appears to remain under 10 miles per hour from 11,000 feet to the summit. The coffee in my stovetop espresso maker comes to a boil just as Tony pulls up in my driveway.

From my house in Gold Hill, it is about a 40-minute drive to the East Longs Peak Trail. We favor a non-technical ascent via the Lamb’s Slide Couloir, a moderate 40-degree snow slope, so as to keep our gear needs to a minimum. It has not snowed in a while and with the recent warm weather we are confident for a stable, consolidated snowpack.

Above tree line, we push through the blustery section to the Chasm Lake Trail, where The Diamond, the majestic east face of Longs Peak, comes into sight. I always pause to take in this view and snap a shot, even though a photo can’t quite capture the visceral energy of the moment.

At the base of Lamb’s Slide, we put on our crampons and pull out our ice axes to safely ascend the slope. We use hiking crampons that are not suited for technical climbing, but mesh well with running shoes and are perfect on snow. With each step, we punch through the crust to about mid-calf, making progress slow and strenuous. We are vigilant to any changes in the snowpack, but the stability

CM0615_FT_RUNESSAY2.indd 48

RUNNING ON THE BROADWAY TRAVERSE DURING AN ASCENT OF LONGS PEAK VIA KIENER’S ROUTE.

feels consistent all the way to the top of the couloir. The rest of the climb is uneventful with only short stretches of ice and harder snow to be cautiously negotiated. There is barely a breeze at the top, and it is even quite warm for the few minutes we stop to sign the summit register.

We descend the north face, mainly plunge-stepping down the slope until we reach a short rappel, on what is known as the Cables Route. In the right conditions, this section is an easy down-climb, but we find it preferable to bring a rope due to the treacherous ice that forms on the granite slab. At the bottom, I coil the rope and we remove our crampons for the rest of the run back to the truck. Tony and I exchange words of congratulatory stoke.

Longs Peak is very much alive, always dynamic in its changing conditions, which bring continuous intrigue. It is a complex mountain that commands respect and an eclectic set of skills to meet its challenge.

After a successful ascent, I have often thought that I have unraveled the secrets of a particular route, only to realize the next time how little I know. Longs Peak tries me and elevates me. The mountain helps me build confidence in my abilities, while keeping me doubting through its ever-changing nature.

The lessons that emerge from each outing, gradually shaping my character and body, are the essence of why I love to run mountains and are what keep me coming back time after time.

PHOTOS: FREDRIK MARMSATER

At the start, the trail through the trees is a mix of firm snow and ice. We do not speak much, focusing instead on settling into a steady pace, switching between hiking and running as the terrain permits. Having spent a lot of time skiing up and downhill this winter, the tug on the lungs from the altitude is not quite as bad as usual in the early season.

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REMEMBERING “CABALLO BLANCO” ON THE BIG SCREEN

BY BR IAN ME TZLE R

Boiled down to its simplest form, that was the purest message trail running iconoclast Micah True left for us.

Portrayed almost mythically as “Caballo Blanco” in the 2009 best-seller “Born to Run,” True traveled light and moved freely through life, as he did on the trails. He was a nonconformist, holdover hippie, often stubborn, sometimes obstinate, a bit goofy and, by choice, somewhat of a loner too. But his simple and sometimes primal messages made lasting impressions and connected people—both in life, and in death.

In his best-selling book, Christopher McDougall chronicled how True helped rekindle a passion for running with Mexico’s indigenous Raramuri people— aka the Tarahumara Indians—

of the Copper Canyon. True had lived part-time among the Raramuri since the late 1990s and eventually started an ultramarathon to help benefit the local people and economy.

Two films highlighting True’s life have been in the works since he died of heart trouble while running on a remote trail in New Mexico in 2012. The first, “Run Free: The True Story of Caballo Blanco” (Runfreemovie.com) debuted this spring and will continue to be shown across the U.S. this summer and fall. The award-winning documentary by filmmaker Sterling Noren and True’s widow, Maria Walton, is a heart-warming, tear-jerking and very thoughtful portrayal of the man who loved helping others as much as he loved running trails.

Meanwhile, the long-awaited Hollywood film adaptation of “Born to Run” is expected to

Click here to see our Trail of the Week Feature.

THIS TRAIL RUN PROJECT SCREEN CAPTURE SHOWS A VIRTUAL RUN SCENE FOR COLORADO’S FOUR PASS LOOP.

CM0615_FT_RUNESSAY2.indd 50

STERLING NOREN (LEFT) FILMED THE ULTRAMARATHON CABALLO BLANCO IN MEXICO IN 2012 JUST A FEW WEEKS BEFORE MICAH TRUE (RIGHT) PASSED AWAY IN NEW MEXICO.

be out in 2017 after a change in producers and a re-wrtiting of the original script. Matthew McConaughey has signed on to play the role of True, according to Deb Newmyer, one of the new executive producers.

Those who knew True best— especially those who spent time with him in Mexico—say

he lived his life by the spirit of Korima, the Raramuri word for “sharing whatever you have and giving without any expectation of return.” In essence, that’s also the true meaning of “Run Free.”

Click here for more about Micah True’s death.

THE ULTIMATE TRAIL FINDER Looking for a great trail to run— either in your region or while you’re traveling? Check out Trailrunproject.com, a new trail database with running-specific user experience information for more than 3,500 routes in the U.S. and around the world.

Launched in April, it essentially puts interactive digital mapping and guide services at your fingertips via its website and mobile app.Each of the trail descriptions includes detailed

maps, runability ratings, photos and more—and it’s growing every month as trail information is added by runners (then vetted by staff) and published. It offers guidebook-quality trail information with modern features like GPS route finding, offline mapping and the ability to take virtual trail tours. Also included for every trail are elevation metrics (starting point, high point, average grade, etc.) and a link to Google Maps for directions.

PHOTO: LUIS ESCOBAR

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COACH CULPEPPER TRAINING

53

3 S I M P L E T I P S F O R S TAY I N G H E A LT H Y Click here for more Coach Culpepper columns.

It would be easy to conclude that running-related

STRE TCHIN G

HYDRATIO N

injuries such as tendinitis, knee and hip discomfort,

There are differing opinions on stretching

There are tons of new hydration products on the

and foot problems are unavoidable and should be

and its importance for runners, but I can

market such as sports drinks, electrolyte replace-

expected, but there’s much more to it. Running puts

say with full conviction that stretching

ments, hydration belts and even bottled water.

your body under a unique type of stress. Take charge

is the easiest and most effective way to

This is good because hydration is another easy

of your injury prevention by paying closer attention

prevent injuries and decrease recovery

and effective means of injury prevention. Most

to these three aspects of training.

time. Stretching should not be thought of as

people underestimate the value of hydration and

a means to becoming more flexible or even

the correlation to muscle health. Hydration takes

P R E H AB NOT R EHA B

adding more range of motion—it should

place at the cellular level and therefore is directly

Ultimately, the only way to avoid injury is to work

be purely focused on recovery and overall

associated with the responsiveness and tightness

toward preventing them in the first place. This starts

muscle health. A loose muscle is a healthy

of a particular muscle group. As you develop a

with developing a routine that promotes functional

muscle. Stretching alone will not prevent

proper hydration routine, you will be able to rec-

strength and overall muscle health. Most injuries are

injuries but it will help alleviate 90 percent

ognize your intake requirements more intuitively

the result of muscles not recovering well enough to

of the most common ones.

and your body will respond more efficiently.

athletes most often get hurt when increasing training

Simple tip: Spend 10 to 15 minutes

Simple tip: Drink water regularly throughout

volume too quickly. As muscles fatigue, they become

stretching after every run (especially harder

the day as well as right before a run to make sure

tighter and less responsive. As their responsiveness

efforts) to accentuate your recovery.

you’re not dehydrated before working out.

support the stress being put on them, which is why

diminishes, the tendons take over to help provide protection from the force being applied.

Simple tip: Emphasize cross-training and post-workout recovery to reduce the risk of injuries.

Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. His first book, “Run Like a Champion,” is available at VeloPress.com.

PHOTO: ISTOCK.COM

Click here to buy the “Run Like a Champion” book.

CM0615_T_CULPEPPER.indd 53

5/15/15 1:53 PM

ST R E N GT H 54

TRAINING

THE DUMBBELL SHOULDER PRESS Combat late-run fatigue with this effective exercise.

ST E P 1 :

ST EP 2:

STE P 3:

STE P 4:

STE P 5:

Stand with your feet hip-width apart, legs straight but not locked out, and weight distributed evenly between toes and heels.

Grasp the dumbbells and hold them at shoulder height.

“Elbows are bent and pointing down toward the floor, forearms are parallel to each other, wrists are straight and palms are facing each other,” says Kilgallen.

Contract your abdominal muscles, lift your chest and relax your shoulders by gently drawing your shoulder blades together and down.

Press the dumbbells overhead, keeping the weights in line with your shoulders, wrists straight and forearms parallel to each other until the elbows are extended overhead but not locked out.

Lower the dumbbells to the start position, allowing the elbows to slowly flex as you keep your wrists straight and forearms parallel to each other. “Count up for two and down for two to establish a smooth motion and rhythm,” Kilgallen suggests. “Keep your head still, and don’t snap or lock out your elbow joints.”

“The standing dumbbell shoulder press is an excellent exercise to assist runners in developing additional muscular endurance of the shoulder,” says Siobhain Kilgallen, the

CM0615_T_STR.indd 54

Director of Athletic Reconditioning at the United States Air Force Academy.

Kilgallen suggests runners incorporate this exercise into their routine two times

a week with at least 48 hours between sessions. Start with two sets of 12 repetitions each and gradually increase to three sets of 15 reps. Rest 30 seconds between sets.

PHOTO: SCOTT DRAPER

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PREHAB 56

TRAINING

L AT E R A L S Q U AT W A L K W I T H R E S I S TA N C E B A N D The glutes are a runner’s biggest asset, or at least they should be.

B Y JA SON D EVA N EY

Gluteal muscles can provide a massive propulsive force that enables us to run fast and efficiently by waking up the hamstrings, another powerful set of muscles. One of the most effective glute-strengthening exercises is the lateral squat walk with a resistance band.

HO W TO D O I T: STEP 1: Attach a resistance band to each ankle.

STEP 2: Stand with your feet a little more than shoulder-width apart.

You may need to shorten the band in order to get the right resistance.

Click here to read how to treat plantar fasciitis.

CM0615_T_PREHAB.indd 56

STEP 3: Get into a squat position, knees at roughly a 45-degree angle, and walk

sideways. Take 5 to 10 steps to the left, then right, keeping your knees bent and maintaining resistance on the band throughout.

Repeat. Try keeping your arms outstretched in front of you, which will provide balance as you do the exercise. “Slower and better quality is more important than attempting to do this fast with poor quality,” McCandless says.

PHOTO: SCOTT DRAPER

“Running is generally a linear forward movement, which can lead to weaknesses in other planes of motion,” says Tyler McCandless, a Newton-sponsored athlete with personal bests of 2:15 in the marathon and 1:03 in the half marathon. “A strong set of glutes makes a big difference in preventing injuries.”

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FORM DRILL 58

TRAINING

SHORT HILL SPRINTS B Y M A R I O FR A I OL I

Click here to read about lateral bounding drills.

Sprinting up a hill reinforces good running form because you must get up on your forefeet, lift your knees, execute a rapid turnover and drive your arms. It also strengthens your lower-leg muscles and tendons, which allows you to utilize elastic energy and better absorb impact forces.

These can be done two to three times a week during the base phase of training and once a week during the competitive season.

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H ERE’ S H O W TO D O I T: • After an easy run, find a steep hill with a grade of 6 to 10 percent.

• Sprint up for 8 seconds at 95 percent effort. Focus on “running tall” with an erect posture and short, powerful strides.

• Take a minute to catch your breath and then walk slowly back down for recovery.

• When you reach the bottom, repeat this sequence three more times, taking 60–90 seconds recovery between repeats so you can complete each with strong form.

• As you build experience and strength, increase your hill sprints to 10–12 seconds each, with 10 to 12 repetitions.

PHOTO: LIZ COPAN

The benefits of running uphill are numerous: increased power, enhanced efficiency and improved speed. But another key advantage of a good hill workout is that it can help your running form.

5/15/15 2:00 PM

REAL FOOD, NOW PORTABLE

Pro athletes are leaving gels, bars, and blocks at home because they’ve discovered that real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

In their new cookbook, Chef Biju and Dr. Lim debut 75 favorite portable snacks. Each is simple, delicious, easy to make—and ready to go on your next ride or run. Try out all-new rice cakes, two-bite pies, waffles, paninis, and more. Wherever you go, these real foods will nourish your best performance.

GET MOVING WITH

FEED ZONE PORTABLES.

Both Feed Zone cookbooks are now available from SkratchLabs.com and in bookstores, bike and running shops, and online. Try sample recipes at feedzonecookbook.com.

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ALSO AVAILA BLE: 150 EVERYDAY RECIPES

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TRAINING

R AC E - PAC E 1 K R E P E AT S B Y M A R I O FR A I OL I

WH AT: One of my favorite,

not-so-boring workouts is repeat kilometers. As the name implies, race-pace K’s are 1,000-meter repeats on a track or on the road at goal race pace with 60–90 seconds of recovery between reps.

W H Y: Repeat kilometers,

or “K’s” in runner-speak, can take many different forms and achieve a variety of different ends, but the best use for them is as a final confidence-building workout about 10 days out from a goal 5K or 10K race to top off the specific phase of your training cycle.

HO W: Warm up with 2 to 3 miles of easy jogging

and follow with 6 by 20-second strides, or short sprints, to get your legs ready for the faster running to follow. If your upcoming race is a 5K, run five 1K repeats at your goal race pace with 60–90 seconds of standing recovery between repetitions. If you’re prepping for a 10K, run 8 repeats at your 10K race pace with 60–90 seconds recovery between intervals.

Cool down with 2 to 3 miles of easy jogging.

Check out this month’s training plan on page 62 for an example of how to make this speed session work for you!

PHOTO: ISTOCKPHOTO.COM

Click here for more workout ideas.

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ING S H I N C T T E S E R O B A DS E H T

Running is fun, but trail running is bliss.

Off-road running can bust you out of a running rut, invigorate your passion for going long, and make you a stronger all-around runner.

Get a head start with Trailhead, a fun, illustrated guide that dishes the dirt on all things trail running. From choosing the right gear to handling wildlife and weather, Trailhead will bring you up to speed for jaunts off the beaten path to full-on miles in the mountains.

See a preview at /trail. velopress.com

AVAILABLE NOW in bookstores, running shops, and online.

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TRAINING

SUMMER OF SPEED: 6 W E E K S TO A FA ST E R 5 K Need help figuring out the proper training paces to prepare for your big race? Check out Competitor.com/toolbox, plug in your goal race time and we’ll tell you your paces for easy runs, tempo runs and interval workouts.

B Y M A R I O FR A I OL I

Click here for a free half marathon training plan.

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4 MILES EASY

5 MILES EASY

5 MILES EASY

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T HURSDAY

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REST

INTERVALS: 2-MILE WARM-UP, 10-12 X 400M @ 5K RACE PACE W/90 SECONDS RECOVERY BETWEEN REPS, 2-MILE COOL-DOWN (6 MILES TOTAL)

5 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

10 MILES EASY

30

REST

HILL REPEATS: 2-MILE WARM-UP, 10 X 45” HILL REPEATS AT HARD EFFORT W/2:00 RECOVERY BETWEEN REPS, 2-MILE COOL-DOWN (7 MILES TOTAL)

5 MILES EASY

6 MILES EASY + 6 X 20-SECOND STRIDES

REST

10 MILES W/ LAST 4 MILES RUN AT GOAL 5K PACE + 3040 SECONDS PER MILE

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REST

INTERVALS: 2-MILE WARM-UP, 5 X 1 MILE @ 10K RACE PACE W/2:30 RECOVERY BETWEEN REPS, 2-MILE COOL-DOWN (9 MILES TOTAL)

4 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

FARTLEK: 10 MILES W/10 X 30 SECONDS HARD/60 SECONDS EASY MID-RUN

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TEMPO RUN: 2-MILE WARM-UP, 3 MILES @ 5K RACE PACE + 15 SECONDS/ MILE, 2-MILE COOL-DOWN (7 MILES TOTAL)

4 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

8 MILES W/ LAST 4 RUN AT GOAL 5K PACE + 30-40 SECONDS PER MILE

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INTERVALS: 2-MILE WARM-UP, 5 X 1,000M @ 5K RACE PACE W/60-90 SECONDS RECOVERY BETWEEN INTERVALS, 2-MILE COOLDOWN (7 MILES TOTAL)

5 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

FARTLEK: 10 MILES W/10 X 60 SECONDS HARD/60 SECONDS EASY MID-RUN

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INTERVALS: 2-MILE WARM-UP, 5 X 800M @ 5K RACE PACE W/400M JOG RECOVERY BETWEEN REPS, 2-MILE COOL-DOWN (7 MILES TOTAL)

6 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

4 MILES EASY + 6 X 20-SECOND STRIDES

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RACE DAY!

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THE RACE IS ALREADY OVER.

MEL ISSA BISHOP Canadian 800M Champion wears the Nike Air Zoom Pegasus 32 –

Not in it for the crowds, the cheers, or the crack of the starter’s pistol. Not in it for the sound of the bell tolling, the rush of moving to the front, of pulling away from the field. Nope. Melissa Bishop and her Air Zoom Pegasus 32s are in it because there’s no greater feeling than flying around on an ultra-responsive cushion of Zoom Air, and no greater sound than your competition gasping for air.

FIND YOUR FAST AT NIKE.COM /RUNNING

Less Searching, More Running.

Our free e-newsletter, The Run Down, delivers the latest on everything running straight to your inbox!

Ă’

Sign up at Competitor.com/newsletters

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M A R K E T W ATC H 66

COMMUNITY

W H AT D O YO U LO O K F O R I N A GOOD TRAIL RUNNING SHOE? B Y EM I LY POL AC H EK

Click here to see what road shoes retailers are buzzing about.

CHARLOTTE WALSH, OWNER, CHARLES RIVER RUNNING

MIKE RUSH, OWNER, RUSH RUNNING COMPANY

WIL CRAMER, STORE MANAGER, WEST STRIDE

ERIC OTT, OWNER, GENEVA RUNNING OUTFITTERS

Norwood, Mass.

“Our trails in New England are rocky, narrow and pretty technical. Trail shoes with a tighter woven upper and/or more aggressive tread are also good options for on-road winter running here because they offer traction and a buffer against the subzero temps.”

Bentonville, Ark. “In my neck of the woods it’s rocky.

Personally, I go for a lightweight trail shoe with a rock plate. I’m abnormal though! Most normal folks running over Arkansas jagged rocks want and desire a plush ride that completely dampens the trail.”

Atlanta “A good trail shoe should be durable and lightweight, and we’ve definitely seen a trend toward more cushion. For us, versatility is one of the best attributes a trail shoe can offer—from rugged technical trails to neighborhood parks and boot camps to ultramarathons.”

Geneva, Ill. “Since we have few rugged trails in the area, we really look for trail shoes that are versatile in many conditions and terrain. We need to make sure the trail shoes we carry work for all of our customers’ needs.”

STEVE ROGUSKI, OWNER, FAIRHAVEN RUNNERS

JUSTIN CORNELISON, OWNER, JUST RUN

GARY STAINES, OWNER, RUNNERS ROOST

KIM PAGE, OWNER, BULL CITY RUNNING CO.

Bellingham, Wash.

“A good trail running shoe depends on the trail and needs of the runner. Some folks may want great cushion for downhills, super knobby outsoles for mud or barefoot-type minimalist shoes. With wildly variable terrain, uses and people, a trail shoe can be many things!”

San Diego “In a trail running shoe, I am looking at the cushioning, breathability, traction, support, and most importantly, comfort. It’s used on many different terrains, so having a plush ride that’s still firm enough to handle rough ground is my main focus.”

Colorado Springs “Level of support and cushion varies from person to person. However, durability both in the upper and sole, breathable uppers that don’t hold onto moisture, a rock plate, and good traction are the key elements of a good trail shoe in my opinion.”

Durham, N.C. “The right trail shoe often depends on the foot type and the type of trail a customer is running. But typically we look for a good outsole that will provide solid traction on a variety of surfaces with enough flexibility to adapt to the change and variety of terrain.”

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COMMUNITY

BUZZWORTHY RUNNING NEWS You heard it here first!

In April, RunRepeat.com analyzed nearly 2.2 million marathon results from 2009 to 2014 at 12 marathons around the world to take a closer look at participants from a country-by-country basis.

4:21:21

world’s average finish in a marathon

4:13:23

GU has recently announced that all of its GU Energy Gel flavors are now certified vegan, which can be found under the nutrition label of its new packaging. Not all amino acids are vegan-friendly according to research conducted by the Vegetarian Resource Group. For example, leucine, a staple ingredient in the GU Energy Gels, is commonly derived from duck feathers, but can also come from plantbased organisms.

According to research conducted by insurer Allianz Global Assistance, about 15 percent of athletic-event participants cancel a race entry due to illness, injury or other circumstances. Therefore, an increasing number of marathons, such as the Pittsburgh Marathon, have started to allow its participants to transfer their race entry to another runner. Similar to reselling concert tickets, runners can resell their entry on an agreed upon price, fill out the transfer form provided by the race and pay the small transfer fee.

average for men

4:42:33

average for women

13.3%

global marathon participation increase

92.4% Asia

13.9% U.S.

10.3% Europe

Dave McGillivray, the race director for the Boston Marathon and numerous other races, is helping launch the new USA Half Marathon Invitational on Nov. 21 in San Diego. It will be one of the first qualifiers-only half marathons designed for the elite, sub-elite and competitive age-group runners. Runners have until Nov. 1 to reach their age-group qualifying times (which are available at USAhalfmarathonsandiego.com).

Age-group 15 to 29 qualifying times

1:45

(8:00/mile pace)

1:55

(8:46/mile pace)

The Beer Mile World Classic will be held in San Francisco, a new event in which individuals and teams from the U.S., Canada and Australia will test their beer-chugging skills and running speed against each other. James Nielsen, of Novato, Calif., who broke the world record and made beer mile history last year with a 4:57.1 effort, is assisting in the launch of the event on Pier 70 along San Francisco Bay.

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#RNRVAN

OCTOBER 24-25, 2015 ½ MARATHON | CUNNINGHAM SEAWALL 10K

RunRocknRoll.com

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WHERE AND WHEN TO RACE Prepare for the fall racing season by running one of these popular mid- to end-of-summer races. Whether you’re looking to PR or simply want to experience a fun and epic race, we’ve selected events for all types of sweat-breaking goals. Make sure to mark these on your calendars.

PHOTO: TOM ROBERTSON

For a complete race calendar, go to Competitor.com/calendar

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Missoula Marathon

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COMMUNITY

M A R AT H O N S / H A L F M A R AT H O N S Click here for Kara Goucher’s Marathon Training Tips

HATFIELD MCCOY HALF MARATHON June 13; Matewan, W.V. Hatfieldmccoymarathon.net

GRANDFATHER MOUNTAIN MARATHON July 11; Boone, N.C. Hopeformorrow.org

MISSOULA MARATHON July 12; Missoula, Mont.

Missoulamarathon.org

Learn about the Hatfield and McCoy family feud while running 13.1 miles near the Blackberry Mountains and Tug River. Along the course you’ll run past historic sites that tell the story of the infamous feud and briefly crossover into Kentucky.

Now in its 15th running, this half has grown in popularity from 13 runners when it was first held in 2000 to thousands of participants today.

This race takes place during the Mountain Highland Games, the largest Scottish Games held in America and second largest in the world. It’s also considered one of the toughest marathons in the nation as it climbs more than 1,000 feet in elevation and winds through the scenic valleys of the Blue Ridge Mountains. With a cutoff time of 6 hours, there’s little room for walking on this point-to-point course.

For the most part this marathon course is flat and fast—except for the hill at the halfway point—which makes it a great BQ race. It’s also an incredibly scenic course that starts in Missoula’s mountainous countryside and ends in the heart of downtown along the Clark Fork River. Plus, your race entry includes delicious post-race summer treats such as pasta salad, watermelon and frozen juice bars.

PHOTO: COURTESY OF ROCK ‘N’ ROLL MARATHON SERIES

Rock n Roll Chicago

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APRIL 3, 2016

JUNE 5, 2016

SEPTEMBER 26-27

OCTOBER 25

½ MARATHON

MARATHON & ½ ½ MARATHON RELAY SATURDAY 5K

½ MARATHON 10K | 5K KIDS ROCK

½ MARATHON | 5K

REGISTER TODAY

RunRocknRoll.com

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COMMUNITY

M A R AT H O N S / H A L F M A R AT H O N S

ROCK ‘N’ ROLL CHICAGO HALF July 19; Chicago Runrocknroll.com/chicago

THE SANTA ROSA MARATHON Aug. 23; Santa Rosa, Calif.

Thesantarosamarathon.com

SUNRIVER MARATHON FOR A CAUSE Sept. 6; Bend, Ore. Sunrivermarathon.com

A race and concert experience in one event, you’re sure to stay energized for 13.1 miles through Chi Town. With views of the city skyline, Lake Michigan and the Chicago River, this racecourse also offers several misting stations and popsicle handouts that’ll keep runners cool despite the summer heat.

Complete the festive vibe with a beer garden and a musical performance by Andy Grammer.

Another flat and fast BQ course, this small-town marathon captures Sonoma County’s wine country charm. At mile 10 marathoners run through one of the colorful wine barrel and fermenting rooms of DeLoach Vineyard and Winery. Finishers also receive a custom bottle of DeLoach wine along with their race medal.

Only in its fifth running, the single-loop marathon has become a popular charity race hosted just 15 miles south of Bend off of Highway 97. All race proceeds help benefit St. Charles Cancer Services. Mostly run on paved pathways, the course winds through residential areas in the Crosswater, Caldera Springs and Sunriver communities with less than 50 feet of elevation loss or gain.

PHOTO: COURTESY OF CAPTIVATING PHOTOS

Santa Rosa Marathon

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COMMUNITY

5K TO 15K

BELLIN 10K RUN June 13; Green Bay, Wis. Bellinrun.com

BOILERMAKER 15K July 12; Utica, N.Y. Boilermaker.com

BIX 7 July 25; Davenport, Iowa Bix7.com

When the first Bellin 10K was held in 1977, it was supposed to be a one-time event celebrating an addition to the Bellin Hospital to promote cardiovascular fitness. This year, the race will be hosting its 38th run and has become a yearly tradition.

Unlike most races, the Bellin Run distributes medals every five years to keep race costs low, so there will be no finishers’ medals available this year.

One of the most competitive road races in the world, the Boilermaker 15K has attracted numerous elite participants, including four-time Boston Marathon champion Bill Rodgers, who won the race in 1983. Although the race still has a strong elite field every year, the popular event welcomes runners of all skill levels.

A premier road race in the Midwest, this 7-miler also boasts one of the largest non-marathon cash prize purses in the nation of $12,500. The hardest and steepest part of the race, though, is at the onset up Brady Street hill with a 9 percent grade for about a third of a mile. Once you’re past that, it’s smooth sailing to the finish line.

PHOTO: LOUIS BREMS, COURTESY OF QUAD-CITY TIMES/ZUMA WIRE

Bix 7

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SAVE $10

Using Online Code RNRSECOMP06 Valid for Marathon and Half Marathon only!! expires 06/30

SAVANNAH NOVEMBER 7-8, 2015

NEW ORLEANS FEBRUARY 28, 2016

SAVANNAH | MARATHON | ½ MARATHON| RELAY | 5K | 1 MILE | KiDS ROCK NEW ORLEANS | MARATHON | ½ MARATHON | 10K

RunRocknRoll.com

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COMMUNITY

5K TO 15K

THE EVERGREEN TOWN RACE Aug. 2; Evergreen, Colo.

Evergreentownrace.org

BOWERMAN 5K Aug. 15; Beaverton, Ore. Bowermantc.com

DISNEYLAND 10K Sept. 5; Anaheim, Calif.

Rundisney.com

Choose between a 5K or 10K in this peaceful lakeside race located just 15 miles west of Denver. A fast, mostly downhill course that follows Upper Bear Creek and finishes near Evergreen Lake, runners can expect to shave several minutes off their PR.

Named after Bill Bowerman, co-founder of Nike and coach to iconic runner Steve Prefontaine, the race will be held within the Nike World Headquarters. This year runners will experience a new course that’s guaranteed to produce faster times and attract a more competitive field.

A part of the Disneyland Half Marathon weekend, this is arguably the happiest 10K on earth.

Participants dress up in their favorite Disney character costume as they make their way from the Anaheim Convention Center through both California Adventure and Disneyland parks until they reach the Disneyland Hotel.

PHOTO: COURTESY OF DISNEYLAND 10K

Disneyland 10K

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COMMUNITY

TRAIL

BARR TRAIL MOUNTAIN RACE July 19; Manitou Springs, Colo.

Barrtrailmountainrace.com

GRAND ISLAND TRAIL MARATHON July 25; Munising, Mich.

Greatlakesendurance.com

TWILIGHT TRAIL ADVENTURE Aug. 8; Auburn, Calif.

Twilighttrailadventure.com

The first half of the 12.6-mile course ascends Pikes Peak’s iconic Barr Trail, gaining 3,630 feet before turning around at Barr Camp to make the second half’s descent. Due to its competitive nature, this grueling event is also a qualifying race for the Pikes Peak Marathon and Ascent. Plus, the post-race party is hosted at a local brewery, which includes a free beer and 20 percent discount on food.

Enjoy a breezy summer run along the perimeter of Michigan’s Grand Island in Lake Superior, off of Munising Bay. Long stretches of beach, 300-foot sandstone cliffs and lush green forests make up the sights of this course as runners make their way around the island. One participant even described the lake “as clear and aqua blue as the Caribbean,” making it the perfect summer race getaway.

This nighttime event provides a safe and fun course that allows runners of all abilities to experience trail running in the dark. Starting as late as 9 p.m., runners have the option between a 5K or 10K. The post-race party includes live music, neon lights, pizza and an Italian soda bar.

PHOTO: COURTESY OF GRAND ISLAND TRAIL MARATHON

Grand Island Trail Marathon

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TRAIL

TWISTED BRANCH 100K ULTRA Aug. 29; Naples, N.Y. Twistedbranchtrail.com

TAMALPA HEADLANDS 50K Aug. 29; Muir Beach, Calif.

Headlands50K.com

VOLCANIC 50 Sept. 5; Mount St. Helens, Wash.

Gobeyondracing.com

An escape from the city, this ultra trail race explores the Finger Lakes Trail system in the forested areas of upstate New York. The course covers a small portion of the expansive 950 miles of hiking paths including branch trails within the system, but is carefully marked to ensure entrants remain on the correct path.

Coastal, Miwok, Steep Ravine and the Dipsea trails on the lower flanks of Mt. Tamalpais combine to make up this single-loop trail race in Marin County.

From singletrack trails with ocean views to climbing stairs deep within aging redwood forests, the scenery is constantly changing as participants cover 7,300 feet of total elevation change.

Rugged and remote, this 50K provides a spectacular view of Mount St. Helens. The course consists of singletrack trails circumnavigating the active volcano that run over lava and pumice fields, cross rivers and pass through dense forests with an overall elevation change of 7,400 feet.

PHOTO: PAUL NELSON PHOTOGRAPHY

Volcanic 50

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COMMUNITY

I N T E R N AT I O N A L Click here for a complete race calendar.

BAY OF FUNDY MARATHON June 28; Lubec, Maine Bayofundymarathon.com

ISLANDSBANKI REYKJAVIK MARATHON Aug. 22; Reykjavik, Iceland Marathon.is/reykjavik-marathon

JUNGFRAU MARATHON Sept. 12; Interlaken, Switzerland Jungfrau-marathon.ch

This out-and-back course starts in the U.S. at West Quoddy Head in Lubec, Maine, but then crosses over into New Brunswick, Canada, for about 8 miles until it returns to the U.S. again. It’s one of the few races in the world that requires registrants to provide proof of a passport before entering the race.

With temperatures in the low 60s, this race will be a nice change from the sweltering heat of most summer marathons. The capital city of Iceland is also known for its natural hot springs that produce some of the cleanest air in the world. Hence its popularity among runners for post-race soaks in the hot springs and a healthy dose of fresh air.

No amount of hill training will prepare you for the epic ascent in this legendary European mountain race. The first 10K is flat and fast and then the rest of the race is less of a run and more of a steady hike up Jungfrau Mountain in the Bernese Alps.

However, the mountaintop finish at almost 8,000 feet above sea level with panoramic views of the Swiss countryside is worth the struggle.

PHOTO: COURTESY OF JUNGFRAU MARATHON

Jungfrau Marathon

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SAVE $10

Using Online Code RNRCHI06 Valid for ½ Marathon only, expires 6/30

#RNRCHI

JULY 18-19, 2015 ½ MARATHON | 10K | SATURDAY 5K TAKE THE REMIX CHALLENGE! 1 WEEKEND. 2 DAYS OF RUNNING. 3 TIMES THE BLING!

RunRocknRoll.com

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COMMUNITY

N O V E LT Y R U N S Click here for a complete race calendar.

CRAFT BREW RACES June 27; Portland, Maine Craftbrewraces.com

BLACKLIGHT RUN July 11; New Orleans Blacklightrun.com

SPARTAN SPRINT Aug. 1; Mechanicsville, Md. Spartan.com

This is a 5K race series designed for the beer runner. Instead of hydrating with water, runners quench their post-race thirst with unlimited samplings from local craft breweries. After sweating it out for 3.1 miles, you deserve a cold one.

Get doused in UV neon glow powder and light up the night in this nighttime 5K series. Similar to the Color Run, this race is more about colorful fun than speed and a flashy after party that’ll keep your adrenaline racing.

Test both your speed and strength in this popular timed race series known for its hardcore obstacles.

This particular venue at the Maryland International Raceway is normally reserved for race cars, but will be transformed into the ultimate 3-mile Spartan course come race day.

PHOTO: COURTESY OF CRAFT BREW RACES

Craft Brew Races

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EVENT SPOTLIGHTS

COLDWELL BANKER DENVER CENTURY RIDE June 20, Denver, Colo.

EQUINOX HALF MARATHON & 5 MILE Sept. 20, Fort Collins, Colo.

de nve rcentur y r i de .c om

E qui nox Ha lf Ma rat h o n. c o m

The Denver Century Ride inspires cyclists to explore, discover and experience the diverse terrain of the Denver metro area on bicyclesafe streets and paths. The Denver Century Ride offers tremendous experiences for all cyclists ranging from novice to expert with four fully-supported course options to choose from: the Full Century, the three-quarter Century, the half Century and the quarter Century. Enjoy the delicious food options and live bands at the Post Ride Street Party.

Selected as Competitor Magazine’s Best Cycling Event in the Mountain West Region in 2013 and 2014, this is a ride you don’t want to miss.

The Equinox Half Marathon & 5 Mile is one of the most fun and breathtaking races in the country! Held on the autumnal equinox during the height of fall color, the race features the beautiful scenery of Colorado as you run downhill on a point-to-point course along the Cache La Poudre River. Enjoy post-race food and local brews at the base of the Rocky Mountain foothills. It’s a great race for a new PR or first half marathon, commemorated with locally made finisher medals and awards. What are you waiting for? Sign up today!

UP & OVER 10K TRAIL RUN Aug. 1, Taos Ski Valley, New Mexico t a o ssk i v a lley. c o m/ t ra il run This mountain course will challenge your body, stimulate your senses, and connect you with the beautiful Sangre de Cristo Mountains.

This is a challenging and scenic climb that peaks with amazing views of Kachina and Wheeler Peaks. A must do to boost your endurance, excite your elevation and reconnect with the mountains. We welcome you to be a part of the local scene, stay a few nights and enjoy the unique town of Taos, New Mexico, with a trip to the historic Pueblo, raft the Rio Grande River, llama trek, rock climb or hang with the family at the gorge bridge and local brewery.

Come run and have some fun in the adventure of New Mexico.

ESTES TRAIL ASCENT—U.S. TRAIL RUNNING CONFERENCE Oct. 7-10, Estes Park, Colo. e s t est ra i la sc ent . c o m

THE OTHER HALF Oct. 18, Moab, Utah moabhalfmarat h on .c om Stunning redrock and mountain views accompany you along the Colorado River at the 13th Annual The Other Half in beautiful Moab, Utah. Fun aid stations and Taiko drummers are along the course and finisher medals, food, music and microbrews await you at the finish at Sorrel River Ranch Resort.

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This 3rd annual trail running conference is for trail runners of all levels, trail race directors and vendors that cater to the trail running community, in partnership with the American Trail Running Association. This celebration of trail running features one and half days dedicated to trail race directors and two days for trail runners—a unique opportunity to learn and be inspired by some of the best runners and experts in the country. You’ll find speaker panels, interactive workshops, a trail running film festival and fun runs in beautiful Estes Park with demo shoes from top manufacturers.

ANGEL FIRE ADVENTURE July 4, Angel Fire, N.M. g v - p. c o m/ ev ent s/ a ng el- f i re- a d v ent ure-m arat h on Angel Fire, New Mexico, is a small, mountain community at the base of the Rocky Mountains at an altitude of 8,300 feet. It offers runners a beautiful location for the inaugural Angel Fire Adventure, a marathon, half marathon, 5K and kids run that will take place on the 4th of July this summer. The familyfriendly event will offer a weekend full of activities for all ages, and the course is mostly flat, with a few gentle hills never exceeding 100 feet in elevation change.

5/13/15 12:26 PM

BUILD A BETTER BODY You can build a better runner’s body in under an hour a week. The smart, fast-paced strength training program in Quick Strength for Runners will help you strengthen your core and key running muscles for faster running and fewer injuries—without setting foot in a gym.

Build a better body with Quick Strength for Runners.

Available in bookstores, running shops, and online.

Preview the book at velopress.com.

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MARKETPLACE

12/12/13 11:40 AM

To advertise in Marketplace, contact Jeff McDowell 858-768-6794 Jmcdowell@competitorgroup.com

AN RR DONNELLEY COMPANY compmedia@ecprint.com 800.277.1920 www.ecprint.com

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5/13/15 12:38 PM

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FA S T, F U N N Y A N D FA S H I O N - F O R WA R D Lauren Fleshman, 33, Bend, Ore.

Click here to read an interview with Anton Krupicka.

BY ALLISO N PATTILLO

As a two-time U.S. 5,000-meter champion and six-time world championships competitor in cross country and track, Lauren Fleshman, aka “Fleshman Flyer,” has competed at every distance from 800 meters to the marathon (including bests of 14:58 for the 5K and 2:37 for the marathon), and has her sights set on the 5,000m at the 2016 Olympics.

When she’s not running, the mom and wife is still on the move with her writing (in addition to her “Ask Lauren” blog, Fleshman co-authored the “Believe Training Journal”), operating athletic nutrition brand Picky Bars (which she co-founded with husband Jesse Thomas, a professional triathlete, and fellow pro runner Stephanie Bruce) and representing apparel brand Oiselle.

What are your thoughts about the 2016 Olympics?

I know deep down I have the talent and the work ethic to be a member of the Olympic team. That said, so do a lot of other people. If I make the team it will be because fortune was on my side that day and I was able to put together my performance.

Why do you run?

I like to say I run because it’s tattooed on my heart. It’s basically a permanent part of me.

How did you recover from your Achilles injury?

When an injury has turned out to be something big and I realize I’m going to have to start back at ground zero, I do my best to try and let go. I take advantage of the time to be a more balanced human and do things with my family and friends. I think it helps with the healing.

What inspired you to walk a New York City fashion-show runway for Oiselle?

It fits in with the part of me who wants to break down existing systems that I don’t think work properly. We took our runner freak flag to New York and waved it around.

What drives you in your career outside of running?

I didn’t see it as my life path. I’ve realized that instead of being a runner with business interests, I think I’ve always been an entrepreneur who runs fast.

For the complete interview, go to Competitor.com/lastlaplauren

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PHOTO: SCOTT DRAPER

How do you manage a dual-athlete marriage?

When you’re partners with another athlete, pro or amateur, you are their cheering section every single day. We joke that sometimes I’m Mrs. Thomas and he’s Mr. Fleshman. But we try to keep our day-to-day relationship less about working out and more about fixing meals, raising our kid (2-year-old son Jude) and talking about other things going on in the world.

5/15/15 2:51 PM

Power your purpose.

Introducing new Pure Protein® Fruit & Nut Bars, made with real fruit and deliciously crunchy nuts.

Pure Protein® gives your body the high protein you need with great taste to help you reach your goals. When you’re fueled and motivated, you’re unstoppable.

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4/13/15 2:27 PM

Fresh Foam gets fast with the Fresh Foam Zante.

Data-driven design and intelligent geometries combine to create a light, fast ride.

THIS IS #FRESHFOAM. THIS IS #RUNNOVATION.

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SMOOTH JUST GOT FAST.