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NO. 30 FEATURES 38 RUNNING ON THE ROOFTOPS OF THE WORLD The author braves the arduous 100mile stage race Himalayan Run/Trek, held in India and Nepal, but with 8000-meter mountains like Everest and Kanchenjunga for a backdrop, who can complain? BY MARK ELLER PHOTOS BY MIKE LANDKROON 42 EVERYWHERE MAN From race directing to coaching to racing himself, Scott McCoubrey packs in a lot of thankless chores—and miles—as the (unofficial) ambassador of the Northwest trail-running scene. BY MIKE MCQUAIDE PHOTOS BY COLIN MEAGHER

DEPARTMENTS 4 EDITOR’S NOTE; 6 LETTERS; 30 TAKE YOUR MARK; 32 FACES; 48 GALLERY; 56 RACE CALENDAR; 62 RUN AMOK 12 MAKING TRACKS: U.S. Marine runs Iraq’s first trail ultra; Q&A with multitalented Dave Mackey; Cave Dog’s rematch with Vermont’s Long Trail; race roundup, including Leadville 100. 20 ADVENTURE: Wet and Wild in the Andes. In Bolivia, pass on urban La Paz and head to the trails of the ancients. BY PETER BAKWIN 34 GREAT ESCAPES: The Maine Event. Island hop to these stunning trail runs. BY JESSICA HIGGINS





PERFORMANCE 18 NUTRITION: What’s the Buzz? Most of us partake of caffeine in some form, but is it good for your trail running? BY ADAM KELINSON 22 TRAIL RX: The “A” word. Arthritis of the big-toe joint isn’t glamorous, but it is common and trail runners are in the high-risk category. BY YVONNE B. WEBER, DPM 24 ASK THE COACH: Speed without injury; brrr, but ice baths work; can you still pound the carbs? BY THERESE IKNOIAN 26 TRAIL TIPS: Yoga in three easy poses. 28 TRAINING: Building the Perfect Beast. Part IV: Trail runners typically need more muscle umph than road jocks—here’s how to get it. BY DAVE HANNON COVER: Thaddeus Reichley clocks evening miles on Colorado’s Independence Pass. THIS PAGE: It’s a tough job but ... Relaxing after a day of shoe testing. BOTH PHOTOGRAPHS BY DAVID CLIFFORD



Dirty Dos & Don’ts DECODING THE LAWS OF TRAIL RUNNING Nearly every morning last July, I had breakfast with Lance Armstrong. That is, I sat on the couch with the TV remote in one hand and jelly toast in the other, watching the Tour de France. For the whole month, my trail-running shoes took a back seat to my new armchair passion for cycling and Lance’s quest for his sixth title. Throughout the Tour, I picked up on the rules and strategies that make the race so intriguing. Between deciphering the breakaways, drafting techniques and sprints, I also learned about the sport’s unwritten codes and etiquette. For example, if a top rider experienced a flat tire, the other big guns wouldn’t capitalize on his misfortune. Instead, they’d slow the pace until the unlucky rider repaired his tire and re-joined the pack. Or, riders in a lead group alternate between leading (hard work as that rider battles the wind) and drafting (riding behind the lead rider, thereby avoiding wind resistance and using much less energy). Riders who don’t follow the “code” are ostracized and have virtually no chance of winning. The more unwritten codes there are in a sport, it seems, the more it has matured. The established sports are particularly etiquette heavy. Take golf (never talk during your opponent’s backswing), baseball (don’t run up the score or show up the opposing team) and soccer (if an opposing player goes down with injury, kick the ball out of bounds to stop play). It all helps to maintain balance and honor in each game. Trail running, at least as a modern competitive endeavor, has not been around that long, so its “code” is still fleshing itself out. I polled several veteran trail runners in search of the core rules of race etiquette. Here’s what I found: 1. Never cut switchbacks. It shortens the course and causes trail erosion. 2. If another runner approaches from behind on a narrow trail, yield to the runner or ask, “Do you want by?” If you’re the passer, alert the slower runner as you approach. 4 TRAILRUNNERMAG.COM | NOVEMBER 2004

3. If a fellow runner is injured, lost or sick, stop to lend a hand. In the backcountry, we only have each other. 4. If you see a runner taking a wrong turn, call it to his attention. 5. In trail ultras, no muling means no muling. If the rules clearly state that pacers are not allowed to carry any of the runner’s gear, don’t cheat— even if you’re hidden in the backcountry and tired of lugging that five-pound fanny pack. 6. Thank aid-station people. They are donating their time to pour energy drinks and slice fruit for you. We’d welcome your thoughts on other unwritten rules of trail running. Email them to This fall, if you see somebody running the trails in a yellow cycling jersey, that may just be me.

GREY AREAS A FEW OTHER TRAIL-RUNNING ISSUES THAT NEED SORTING OUT ... ➧ Drafting. Is it OK to let other runners block the wind or is that best left to world-class road runners? ➧ Passing at the end of a race. If it’s an epic race (e.g. a 100-miler), is it appropriate to pass in the last 100 yards? ➧ Friendly pacing and coaching. Is it unfair for non-participants to meet runners on the course and crew for them or even pace them? Even if it is with harmless, non-competitive intentions? ➧ Electronics. This will become a bigger issue soon: runners using digital gadgetry in search of an advantage. Pacers using walkie-talkies to phone ahead to waiting crews. Coaches communicating to the runner: “Leader is having problems; pick up the pace.”

LETTERS p.032-38 fastpacking.28 5/3/04 12:43 PM Page 32

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[Fast, Light & Overnight] EDITOR Michael Benge COLUMNS EDITOR Alison Osius



ART DIRECTOR Marshall Mckinney








Thanks so much for Mark Eller’s outstanding article on fastpacking [No. 28, “Fast, Light and Overnight”]. Due to a shoulder injury that has inhibited my passion for climbing, I have thrown all of my energy into trail running. But even as I increased my distance, I was left wanting more. The fastpacking article resonated with my notions of pushing limits and soon had me hatching my own plan for an overnight trip. Along with the excellent gear review later in the issue, I also appreciated Eller’s describing the continuum of possibilities for fastpacking—from the tequila-infused adventures to the Buzz Burrell-style sufferfests—while leaving us plenty of room to figure out some details on our own. ¶ Since reading the article I have had a number of overnight endeavors with my dog, Higgs, in the North Carolina high country and continue to refine my fastpacking system. Keep up the great work, Trail Runner, and send Mr. Eller out again soon! —Thomas Schmidt, Duluth, GA

ONE SIDED I would like an explanation as to why, as publisher of Trail Runner, Duane Raleigh feels it is appropriate to shill for Democrats while bashing George W. Bush [Editor’s Note, No. 29]. While I believe it is appropriate to question our political leadership regarding land-use and environmental issues, the discussion should not be one sided, and all the facts about a particular issue should be presented. I’d specifically like to address two issues. The first is your assertion that Bush backed out of the Kyoto protocol. The fact of the matter is the U.S. Senate voted 99-0 before Bush came 6 TRAILRUNNERMAG.COM | NOVEMBER 2004 CIRCULATION CIRCULATION DIRECTOR Paula Stepp

into office not to participate in the Kyoto treaty because it gave ThirdWorld countries (China, India) a pass on their emissions (primarily from antiquated, dirty coal plants). The Kyoto protocol, much like the rest of the so-called environmentalist agenda is pure sophistry designed to cripple industrialized nations economically. I would also like to address the issue with Alaska National Wildlife Refuge (ANWR). First, how many of your readers, or anyone for that matter, visit The ANWR in a given year? This is relevant simply because there are plenty of avenues for people to speak their minds about drilling in ANWR without


Mark Kittay CPA BIG STONE PUBLISHING 1101 Village Road UL-4D, Carbondale, CO 81623 Office: 970-704-1442 Fax: 970-963-4965 WARNING! The activities described in Trail Runner carry a significant risk of personal injury or death. DO NOT participate in these activities unless you are an expert, have sought or obtained qualified professional instruction or guidance, are knowledgeable about the risks involved, and are willing to assume personal responsibility for all risks associated with these activities. TRAIL RUNNER MAKES NO WARRANTIES, EXPRESSED OR IMPLIED, OF ANY KIND REGARDING THE CONTENTS OF THIS MAGAZINE, AND EXPRESSLY DISCLAIMS ANY WARRANTY REGARDING THE ACCURACY OR RELIABILITY OF INFORMATION CONTAINED HEREIN. Trail Runner further disclaims any responsibility for injuries or death incurred by any person engaging in these activities. Use the information contained in this magazine at your own risk, and do not depend on the information contained in this magazine for personal safety or for determining whether to attempt any climb, route or activity described herein. The views herein are those of the writers and advertisers; they do not necessarily reflect the views of Trail Runner’s ownership. •Manuscripts, photographs and correspondence are welcome. Unsolicited materials should be accompanied by return postage. Trail Runner is not responsible for unsolicited materials. All manuscripts and photos are subject to Trail Runner’s terms, conditions and rates •Please allow up to 10 weeks for the first issue after subscribing or a change of address (to expect continuous service). No part of this publication may be reproduced without written permission from the publisher. © Copyright 2004 by Big Stone Publishing Ltd.

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» letters

you injecting your political position in a magazine about trail running. If you feel it necessary to get involved with these issues, I suggest that you include other sources with which people may educate themselves other than the highly partisan and anti-capitalist Sierra Club, such as EarthDay04Myths.html —Jason Piotter, Germantown, MD

YOU GET MY VOTE As a recent Trail Runner reader and enthusiast, I want to thank you for your Editor’s Note regarding the 2004 presidential election in the last issue [No. 29]. How wonderfully refreshing that it encouraged voting in the upcoming election. I, for one, certainly didn’t need to be convinced of Bush’s poor environmental record, but it was nice to see that last paragraph stating that whatever you may be—Democrat, Republican or Libertarian—just, please, educate yourselves and VOTE! —Madeleine King, Napa, CA



or Write: PO BOX 700-3TR SADDLE RIVER, N.J. 07458-0700 AOL keyword: CAMPMOR

Your Editor’s Note [No. 29] was shockingly out of place in Trail Runner. How about confining your politicking to a more appropriate forum? To imply that anyone should vote based on a single political issue is insulting. And if you must politic, at least be well informed, and not just repeat ecoterrorist, knee-jerk dogma. —Elmer Beardshall, Hattiesburg, MS

SAY NO TO FOUR MORE YEARS I commend you on the fine Editor’s Note in the September 2004 issue [No. 29]. For those that truly care about the outdoors (regardless of political party), four more years of the Bush administration is simply unacceptable. It is time that outdoor enthusiasts learn more about and become energized against the very disturbing environmental record of this administration. —Mark Shipley, Knoxville, TN

SWISS MISS I really enjoyed the article on Swiss hut to hut running, but how could the 8 TRAILRUNNERMAG.COM | NOVEMBER 2004

authors go to the Berner Oberland and not mention the Jungfrau Marathon? It is one of the most beautiful courses in the world and features 1500 meters of climbing in the last 15K. Check it out (www. news.htm). —Bill Gibbs, Southington, CT

TIE ME UP Thanks for the great article on the 2003 Ride & Tie Championship [No. 29, “Fit to Be Tied”]. Great pictures, too. By the way, the 2004 race was June 26th and a woman/woman team came in 2nd place, the highest finish ever! —Steve Anderson, Santa Clara, CA

PAYING THROUGH THE NOSE Politicians can’t run anything [Editor’s Note, No. 28, on the Federal Fee Demonstration Program]—except making us pay thru the nose—and they can run that into the ground. They’re giving away our land to oil and timber companies, and want us to pay to enjoy what’s left. Next thing you know we’ll be paying to drive on the road to the trail. I say: Impeach them! If your representative, senator or president is not doing what you want, don’t vote them back. —Ron Varva, Chickasha, OK

BOGUS, BUT … While I don’t like paying the [Fee Demo] fees, I understand the rationale. With budget cuts for federal landmanagement agencies, the backlog for maintenance projects has really grown out of control. With a large portion of the Fee Demo revenue going back to the park it came from, it is my hope that the land managers use the dollars wisely. I would love to see more money spent on interpretation/education and resource preservation instead of building new roads, etc. Unfortunately with the millions of people visiting public lands, they are creating “cumulative impacts” and if we want to protect our resources, then the money has to come from somewhere. At this time, the government obviously has different priorities. —Shane Riffle, Lebanon, OH

SALOMON SA. All rights reserved. Any reproductions, partial or in full are prohibited. Photographer: Stephan REPKE / Athlete: Elise BONY - SAL437.

Go through it before the road does


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letters «

SOUND OFF What is your biggest pet peeve with other trail users, and why? TERRIBLE TRIO I have three pet peeves. 1. Trash, whether it’s from hikers, runners or bikers— come on, people, pick up after yourselves. 2. Dog crap—nothing like having to watch out for piles, let alone rocks and roots. 3. Trail etiquette. I know everyone in Colorado thinks they’re a professional athlete but be polite. —Autumn Udovitsch, via email

MR. ED One of my favorite running trails is open to runners, mountain bikers and horses. So my biggest pet peeve is dealing with “Mr. Ed,” or should I say the droppings he leaves behind. I run with my dog on this same trail system, and there are signs posted telling you to pick up behind your pooch. Do you think that there are signs telling you to pick up behind your nag? No. Dodging those big, stinky piles adds variety to the workout that I am not fond of. So to all those riding horses, pick it up. —William Key, Lawrenceville, GA

TOO COOL It bugs me that people run by acting as if you don’t exist. We are outside enjoying ourselves, whether it’s the Imogene Pass Run or a training run in the snow on Vail Mountain. Saying “Hi” to a fellow runner at 11,000 feet in the middle of nowhere doesn’t make you weak. —Bob Gardner, Evergreen, CO

BIKER DUDES Rude bikers! It completely irritates me when a biker comes up from behind and gives no warning. —Julie D. Weidenfeld, Delray Beach, FL

HORSE PUCKY I recognize that we all have to share the trails, but it distresses me when I see significant trail damage resulting from horse traffic. Due to the sheer weight of the animals and the use of metal shoes, these guys can really tear up a good trail. If the trail is smooth dirt, they will turn it into a cobblestone-like surface. If it is wet dirt/mud, they leave deep hoof impressions that hold water and promote mosquito breeding. When these pockets dry, they become perfect ankle twisters and make for a rough trail. If the trail is rocky, the hooves dislodge and even break rocks, causing a “loose” surface and encouraging erosion. —Don Ryan, via email

MOTOR HEADS My biggest pet peeve is the motorized vehicle crowd that feels it is their “right” to ride on trails designated for non-motorized use—especially when I find areas littered with their debris from a weekend party. There is nothing like being five miles out on a sweet trail and coming across empty cases of beer and cigarette packages to make you feel connected to nature. —Isaac St. Martin, Candia, NH 2004 NOVEMBER | TRAILRUNNERMAG.COM 11



ALL THE TRAIL NEWS YOU CAN USE //////////////////////// BY GARETT GRAUBINS walking sticks and his support crew, Maples sprinted the final 100 meters holding the flag of his native Texas. As 30 fellow Marines from the 1st Force Service Support Group cheered, Maples broke through a finisher’s tape of toilet paper and stopped the clock after 37 hours 59 minutes of running. Maples’ run is believed to be the firstever ultramarathon in Iraq as well as the first ever run under fire. “To be fair, the actual Badwater course is harder,” says Maples, “On the other hand, it was probably windier and dustier here, with occasional lead in the air.” As if Maples’ accomplishment wasn’t grand enough, he also added a philanthropic element by raising money and accepting gifts for local Iraqi school children. Back in California, the winner of the official Badwater Ultra, Dean Karnazes of San Francisco, California, saluted Maples. “To have his base peppered by rocket fire during the run is true adversity. I can’t say enough about what a champion he is.” Additional information on Maples’ run and the Badwater Ultramarathon is at

In the Line of Fire U.S. MARINE COMPLETES 135-MILE BADWATER ULTRA...IN IRAQ Major Curt Maples’ self-concocted race was interrupted by a rocket attack.

July 12-14, 2004, Camp Taqaddum, Iraq—U.S. Marine Major Curt Maples had been running for 13 hours in the vast Iraqi desert 50 miles outside of Baghdad. Without any shade from the relentless sun, he had endured 110-degree temperatures and windy, dusty roads in a quest to run 135 miles alone—his own personal tribute to the 135-mile Badwater Ultramarathon, taking place simultaneously 7500 miles away in Death Valley, California. Maples had run Badwater three times in the past. His pace was strong and steady and his body felt good. “That’s when,” says the 40-year-old Maples, “we got hit with a rocket attack.” An Iraqi insurgent’s rocket-propelled grenades hit Maples’ base immediately 12 TRAILRUNNERMAG.COM | NOVEMBER 2004

adjacent to part of his self-styled race route. There were no casualties, but Maples was forced to stop running and wear his flak jacket until the all-clear signal sounded. Many hours later, with the help of



Average age of the top 10 finishers of the Mount Ascutney Run to the Summit, a 3.8-mile race held June 26, 2004, in Windsor, Vermont.


Average age of the top 10 finishers in the 2004 Hardrock 100-Mile Run in Silverton, Colorado.


Miles of state park trails in Door County, Wisconsin, a leaf-peeping and trail-running destination popular with Chicagoans and other Midwesterners.


Newcomers to the sport of trail running since 1998—a 21-percent increase. (Source: Outdoor Industry Association 2004 United States Outdoor Recreation Participation Study)

« making tracks « race round-up

Beast of the East NEW ENGLAND SPEEDSTER WINS HIS FIFTH CONSECUTIVE ESCARPMENT July 25, 2004, Escarpment 30K, Windham, New York—With a course that boasts 10,000 feet of elevation change over rocky, cliff-hugging trails, Escarpment 30K race director, Dick Vincent, warns, “This race is for mountain goats only.” But the race, held in the Catskill Mountains a few hours north of New York City, still fills up early every year and attracts some of New England’s finest mountain-running talent. At this year’s 28th edition of the Escarpment, four-time defending champion Ben Nephew of Foxboro, Massachusetts, grew concerned on the bus ride to the starting line. Says the 29-year-old Nephew, “Mike Slinskey boarded the bus and I thought, ‘Uh, oh.’” Slinskey, a fast road runner from Wap Falls, New York, had beaten Nephew on a trail course one other time. Slinskey bolted to the lead with Nephew early in the Escarpment, but faded in the race’s first technical section. Nephew steadily extended his lead, and less than 30 minutes from the finish, realized he could break the course record. “I began taking more chances over the last sections,” says Nephew. “I didn’t know I had [the record] until the very end.” Nephew’s time of 2:45:20 bested Matt Cull’s nine-year-old record by 26 seconds. While Nephew won his fifth consecutive Escarpment, Sheryl Wheeler of Rhinebeck, New York, cruised to her second straight win. The 41-yearold admits she went into the race undertrained, but still led from start to finish. Her time of 3:46:03 was 36 minutes quicker than second-place finisher, Diana Stump of Millersville, Pennsylvania.

Jay Walking ... and Running NEW COURSE RECORD SET IN FACE OF AMPLE ADVERSITY July 24, 2004, Jay Mountain Marathon, Jay, Vermont—112 trail runners toed the starting line of the Jay Mountain Marathon, touted by race director John Welch as “the hardest marathon ever put together.” And he has a strong argument, considering the course flaunts 4785 total feet of climbing, a one-mile segment in a brook, sand dunes and numerous off-trail sections. Kim Morgan of Beverly, Massachusetts, led the women’s race from start to finish, claiming her victory in 5:39:22—over two hours slower than her time at this year’s Boston Marathon and just one minute slower than the Jay Mountain Marathon women’s course record. Says the 35year-old Morgan, “There was plenty of knee-deep mud, water crossings and vertical gain thrown in for fun.” The men’s winner was David Herr of Canaan, Vermont. Herr, 39, endured (CONTINUED ON PAGE 15) early pressure from last year’s winner, P.F. Potvin of


The Jay Mountain course featured mud, water crossings and tons of vertical.


» making tracks » Q & A well-rounded approach to his success. Between his many pursuits, Mackey took the time to chat with Trail Runner. Q: What happened at Western States? A: I think the heat hit me. Up until mile

55, I was enjoying a good race. Then, Scott passed me and pulled away. I thought my best would be enough, but it wasn’t and that was disappointing. I’m not used to finishing second. Q: Will you return for another shot at Western States? A: If I could train for the heat, I would go

back. But I still don’t know if I’m a true 100-mile runner. Q: You’ve set many trail-running records, but one of them—at the San Juan Summer Solstice 50-Miler—was beat by 45 minutes this summer. Was that disheartening? A: Not at all. There are some shorter-

distance runners out there who can redefine what’s possible in ultrarunning. It’s going to be cool to see the next step in trail running.


Q: Does the future of the sport include a whole new set of records? A: I think there would be much faster

In the week before this summer’s Western States 100 Mile Endurance Run in California, most of the race’s top talent enjoyed hot tubs and mongo pasta meals. But not Boulder, Colorado’s Dave Mackey. Mackey, predicted by many to unseat five-time champion Scott Jurek, spent the week in Yosemite National Park, tackling 10-pitch rockclimbing routes. Says his climbing partner and Western States 100 pacer, Galen Burrell, “Dave was sleeping on a lumpy Thermarest and eating avocado sandwiches.” In the end, Mackey, 34, pushed Jurek to the limit but finished second to him in an epic battle. Although it’s open to argument whether Mackey got adequate rest on vertical rock walls, Mackey’s race-week regimen was consistent with his approach to trail running and everyday life. “My life doesn’t revolve around running,” he says. Nobody would guess that from Mackey’s list of trail-running feats—2003 50-Mile National Champion and course record holder at both Virginia’s Mountain Masochist 50Miler and Maryland’s prestigious JFK 50-Miler, to name a few. In fact, Mackey credits his

OVERHEARD OVERHEARD OVERHEARD OVERHEARD Kenyans own the golden road shoes, but they often look like lead on mountain trails. —Bernie Boettcher on whether Kenyan dominance of road races translates to the trails. No offense, Dale, but this trail isn’t meant for runners. —Comment to race director Dale Garland following

this year’s Hardrock 100Mile Run in Colorado’s San Juan Mountains. Indian Legend tells how a forest monster chased the Indian brave, “Jost Du-It,” out and back along the present course. —Joe Dabes, race director of the Finger Lakes Runners Club’s Monster Marathon in upstate New


York, on the story behind the race’s name. After a quick trip to the hospital, he was sent home with strict orders not to laugh or sneeze for six weeks. —Dick Vincent, race director, reporting a runner’s condition after a spill during this year’s Escarpment 30K in New York’s Catskill Mountains.

times on the trails if there was money involved. It happened in road running; road marathon times began to drop quickly as races began to offer more money. Trail running will probably go in that direction, but I wonder if it would change the sport’s low-key nature, too. Q: You have a non-obsessive approach to training, which is unique for the top runners in the sport. What’s your typical training schedule? A: Around the holiday season, I take an

annual break. This is healthy mentally and physically. It’s also a good time to get fat and spend time with the family. January, February and March are my high-mileage months before the racing season. During the trail-racing season, I’ll mix in adventure races, mountain biking and rock climbing to stay fit and avoid burnout. Q: One day, when you’re not breaking records and winning big races, will you still be out there? A: You bet! 99 percent of the reason I

run is that I love trails. Being out there is what it’s all about ... but I do love trying for new course records.



making tracks « (CONTINUED FROM PAGE 13) Ann Arbor, Michigan, and pulled away on the race’s 2.3-mile, 2100-vertical-foot climb up Jay Peak. Herr’s finishing time of 4:09:56 set a new course record and bested second-place Tadd Morris by 23 minutes. Complete race results are available at

Adventure Racing Recap NIKE ACG/BALANCE BAR WINS TWO NAIL BITERS Elite athletes descended upon Colorado’s San Juan Mountains on June 20 for adventure racing with a new twist. Modeled after Austria’s 16-yearold Dolomitenmann Race, the Red Bull Divide & Conquer featured fourperson relay teams trail running, paragliding, kayaking and mountain biking over 60 miles. In the end, Team Nike ACG/Balance Bar (Mike Kloser, Michael Tobin, Othar Lawrence and Mike Freeburn) continued its multisport dominance, nipping Czech Team Internet Billboard/OpavaNet by six minutes after a neck-and-neck battle. Their final time was 7:58:50. Tobin handled the trailrunning portion of the team’s race and was awestruck by its splendor and difficulty. “[The run] had it all: rolling terrain, steep jeep road, rock and snow scrambling, a talus-filled descent and a beautiful sunrise.” For their efforts, Nike ACG/Balance Bar took home a good share of the $17,500 purse, plus a trip to Austria to compete in the 17th annual Red Bull Dolomitenmann . Just seven weeks later, Nike ACG/Balance Bar (Kloser, Tobin, Ian Adamson and Danelle Ballengee) struck again. In the Adventure Racing World Championships, hosted by the Raid the North Extreme in Ontario, Canada, they won by the slimmest of margins, sprinting to the finish only 20 seconds ahead of Swedish team Cross Sportswear, with a finishing time of three days nine hours 49 minutes. Said Tobin, “I never thought this race would end as a time trial.” Complete race results and other info are available at and

Doggin’ it on Vermont’s Long Trail CAVE DOG FETCHES ANOTHER RECORD In August 2003, Ted “Cave Dog” Keizer attempted to break the record for the 273-mile Long Trail. One of the roughest and oldest hiking trails in the U.S., the Long Trail runs the north-south length of Vermont. The record of four days, 15 hours and 19 minutes—set in 2000 by Ed Kostak of New Hartford, Connecticut—was within reach until Keizer succumbed to bad weather, crew car problems and other unforeseen challenges. “Nothing seemed to go right last year,” said Keizer. Afterwards, Keizer, a 33-year-old native of Coos Bay, Oregon, vowed to return in 2004 for another try. “We have Keizer set a new standard on the Long Trail. unfinished business,” he said over breakfast with Trail Runner. On June 23, Keizer began his second quest for the Long Trail record on Vermont’s Canadian border. All went according to plan, until, approximately 100 miles into the run, he slammed his shin into a chunk of rock. It pulsed with pain and the injury worsened with each mile. Eventually, he could not straighten his leg and it swelled considerably. Says Keizer, “I could barely lift my leg over rocks and roots.” With just one mile left, Keizer considered abandoning the mission. But, after some prodding from the “Dog Team”—a group of family, friends and good-Samaritan locals— he dragged himself the remaining distance, arriving at the southern terminus of the Long Trail at approximately 5:30 p.m. on June 27. His time of four days, 13 hours and 15 minutes set a new record. The non-alcoholic beer flowed, but Keizer, who’s never been a party animal, just collapsed in an exhausted heap and fell asleep. For more information on Keizer, see Trail Runner No.24 (November 2003) or visit 2004 NOVEMBER | TRAILRUNNERMAG.COM 15

» making tracks

Dazzling descent: Paul DeWitt and pacer Dan Vega storm down Hope Pass as they approach mile 60. Right: Aron Ralston powers up the cushy Colorado Trail (mile 42).

Striking Gold DEWITT AND SCHMID WIN RACE ACROSS THE SKY August 21, 2004, Leadville Trail 100 “Race Across the Sky,” Leadville, Colorado—In the 1800s, miners came here in search of any minerals that could deliver untold riches. Today, the mines are closed, but trail runners prospect here for the treasured Leadville Trail 100 finisher’s belt buckle. It’s not fame and it’s not worth a fortune, but don’t say that to Paul DeWitt, Anthea Schmid, Aron Ralston or any other finisher of this year’s race. The pre-race buzz revolved around Scott Jurek, six-time champion of the Western States 100, and Matt Carpenter, widely heralded as trail running’s Steve Prefontaine. Meanwhile, DeWitt, 36, winner of the 2003 LT100, trained hard and waited patiently. “There was a lot of focus on the higher profile runners in this year’s race,” says DeWitt. “It definitely provided some extra motivation for me.” Motivated and perhaps fueled by a disappointing DNF at the Western 16 TRAILRUNNERMAG.COM | NOVEMBER 2004

States 100 in June, DeWitt dueled with Carpenter and Jurek for the first 30 miles. Then, Carpenter surged ahead as many had expected. “I figured Matt was gone. All I could do was run my own race,” says DeWitt. After a double crossing of 12,600foot Hope Pass (the LT100 course is an out-and-back), DeWitt reached mile 60 and learned that he was not far behind Carpenter. Several miles later, he passed Carpenter and promptly opened a lead.

making tracks «


Tuned in: Anthea Schmid rolls through the Twin Lakes aid station (mile 40).

Even so, he had concerns. “Scott [Jurek] is the best ultrarunner in the country,” says DeWitt, “and I didn’t want him catching me.” With Jurek lurking, DeWitt pushed the pace. It paid off, and he broke the finisher’s tape first, setting a course record with a time of 17 hours 16 minutes 19 seconds. Jurek finished 45 minutes later with the fastest ever second-place LT100 time. Carpenter experienced quadriceps problems, but endured, finishing in 22:43:38. Afterward, a modest DeWitt praised his crew and fellow C.R.U.D. (Coloradans Running Ultra Distances) running group members. Says DeWitt, “It was a huge boost to see every one of them on the course.” Anthea Schmid, 32, had an easier time than DeWitt. She grabbed an early lead in the women’s race and never surrendered. With gazelle-like form, she gradually increased her lead all day. Her finishing time of 20:50:05 was the fourth-fastest ever for a LT100 woman and placed her seventh overall. Schmid cherished the victory with her family, who drove across the country just to help. “There have been a few memorable times in my life and running toward this Leadville Trail 100 finish line was definitely one of them.” Later in the race, just 15 minutes before the 30-hour cutoff, hundreds watched as Aron Ralston of Aspen, Colorado, ran the

final hundred yards of the race hand-inhand with his mother, Donna. The heartwarming finish capped an inspired run by Ralston, who had to cut off his arm after it was pinned by a boulder during a solo hike in Utah in April 2003. Since the accident, Ralston has published a book, Between a Rock and a Hard Place, and his story has appeared in several magazines, including Rock and Ice. ■ Scott Jurek’s weary legs welcomed the brooks midway through the race.



» photograph by DAVID CLIFFORD

let’s get to the bottom of your morning cup-of-Joe.


What’s the Buzz? THE MOSTLY GOOD, BAD AND UGLY OF CAFFEINE ON THE TRAIL Trail runners are constantly looking for the next supplement, drink powder or gel to help them finish faster or just plain run stronger. But good old caffeine still tops the list as the most widely used stimulant drug in the world, and most trail runners partake of the substance in some form. But is it safe? While caffeine was once considered a cause of cancer and cardiovascular disease, the American Cancer Society now states, “No evidence has shown that [caffeine] increases the risk of breast cancer or other types of cancer.” And the Coffee Science Source has reviewed numerous studies on the topic, all of which indicate that consumption of coffee and caffeine does not contribute to cardiovascular disease. So don’t fret. You can still fire down those double espressos with a clear conscience.

HIGH ENERGY So the real question is: Will caffeine help your trail running? Although there is controversy among scientists surrounding the 18 TRAILRUNNERMAG.COM | NOVEMBER 2004

physiological effects it has on endurance, there is collective agreement that caffeine is an effective ergogenic (energy-generating) aid. In fact, the International Olympic Committee even bans certain dosages of caffeine, listing it alongside amphetamines and cocaine. Terry Graham, Ph.D., and Lawrence Spriet, Ph.D., professors of human biology and nutritional sciences at the University of Guelph, Ontario, have conducted studies that support caffeine as an athleticperformance enhancer. “Caffeine is one of the most potent ergogenic aids that has been scientifically studied,” says Graham, “And unlike many ergogenic aids, it has effects on activities ranging in duration from minutes to hours.” Now,

Caffeine is a well-known stimulant to the central nervous system, leading to an increase in mental awareness and decrease in perceived exertion. The result, of course, is the ability to exercise longer. “It is unknown if this is due to how the brain interprets the signals of fatigue from the muscles or whether the signals themselves are somehow dampened along the way to the brain,” says Dr. Graham. Most supporting evidence is anecdotal. Emily Cooper, M.D., founder of Prevention Solutions, a sports medicine, rehabilitation and nutrition center in Seattle, Washington, has observed the effects of caffeine in athletes. During long, hard gym workouts, athletes with low initial motivation had an improvement in mental attitude with more enthusiasm and a reduced perception of exertion after ingesting caffeine Ian Torrence, an ultrarunner who set the Grand Slam (running the Western States 100, Vermont 100 Trail Run or Old Dominion 100, Leadville 100 and Wasatch Front 100 in the same summer) record in 2002, feels like “someone has flipped a switch” in his brain if he drinks a caffeinated cola when he is mentally losing focus. Such perceptions depend on the individual. Tim Twietmeyer, an accomplished trail runner with 23 Western States 100 finishes, uses caffeine during training and racing when he gets tired, but does not believe it provides a mental boost. “Getting closer to the finish line is a better boost than caffeine,” says Twietmeyer, although he adds that the combination of sugar and caffeine in soda provides a pickup during a race.

MUSCLE MANIA The second potential benefit of caffeine is enhanced muscle contraction. Muscle contraction begins with an electrical response from the brain and consummates with the availability of calcium entering the muscle cells. The current favored theory is that caffeine acts as a catalyst for the calcium to enter muscle cells at an increased rate. The avail-

nutrition «

GUIDELINES FOR CAFFEINE CONSUMPTION BOILED DOWN, CAFFEINE’S EFFECTIVENESS DEPENDS UPON TIMING, AMOUNT INGESTED, YOUR METABOLISM AND ESTABLISHED TOLERANCE. ☛ Ingest caffeine 30 minutes to an hour prior to exercise. Studies have shown that repeated doses of 3mg are effective if used when exercising over an hour. For someone weighing 150 pounds, that equates to a bit over two cups of coffee. If you choose to ingest caffeine in a capsule form, it should be taken with 300 to 400 milliliters (10 to 14 ounces) of water to prevent digestive problems. ☛ Caffeine will prevent the absorption of nutrients by the body so have your cup of coffee or tea a half hour before or after eating—not during. ☛ A small dose of caffeine has been shown to have the same positive effect as a large one, and a large dose is more likely to cause negative side effects. . ☛ Caffeine will not cause a “crashing” like sugar does, so Cooper suggests subsequent dosing during a race or run. ☛ Before race day, make sure that you have tested the effects of caffeine under a variety of training conditions to avoid unpleasant surprises.

ability of calcium to the muscle will not create more strength, but will allow it to contract for a longer period. For the runner, the result is greater endurance.

from person to person. The more you ingest, the greater are the chances of experiencing negative side effects. A common misconception is that caffeine promotes dehydration. Although cafCOMING DOWN feine is a mild diuretic, dehydration will Caffeine is mostly all good, but it does not occur if caffeine ingestion is followed carry possible side effects, including sleep by exercise. There is no need, however, deprivation, nausea, cramping, headaches, to rush out the door immediately after more frequent urination, anxiety and gasyour morning coffee or tea to outrun the trointestinal distress (cramping, gas or diuretic effect since it does not occur for Bad to the 8/26/04 1:03 PM over Page diarrhea), all Bone.30 of which can vary greatly an 1hour in sedentary individuals.


Masai 5K Trail Race Feb. 21, 2004


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As an occasional caffeine user, Torrence experienced some of these effects during the 2002 Western States 100. It was 92 degrees when Torrence hit the 80-mile mark, where he picked up his customary bottle of Coke. Soon, his pacer, Nate McDowell, noticed an increase in the number of times Torrence urinated. Torrence continued to drink Coke instead of water, and by mile 90 his pace had gone from eight minutes per mile to 13 minutes, and he only shuffled through the last five miles. At the finish line, he vomited and required two IV’s. The heat, caffeine and decreased water consumption was almost the cause of a DNF, or worse. A low tolerance may have played a role in Torrence’s debacle. Twietmeyer, who drinks coffee every day has run the last 35 miles of Western States on water, Mountain Dew and M&Ms without any problems. One thing is certain: you need to figure out how you react to caffeine. The best approach is to monitor your body’s response before race day. A private chef/trainer/nutrition coach, Adam Kelinson resides in Sag Harbor, New York.

ADVENTURE story and photographs by PETER BAKWIN

Stephanie Ehret slides over whitewater torrents; later, the water provides relief; seeing green in the later miles.

Wet & Wild in the Andes




The taxi drove off into a thick, pre-dawn fog, leaving Stephanie and me alone on a dirt road deep in the Bolivian outback. A raw wind pelted us with sleet and, later, snow as we ascended several hundred feet to 16,000-foot Chucura Pass. The monster peaks of the surrounding Cordillera Real stayed hidden in the murky clouds. ¶ At the top of the pass, we placed a stone on the huge cairn for good luck and headed down the other side on a centuries-old cobblestone trail built by the Incas. Our destination: Chairo, an end-of-the-road village 30 miles away and 12,000 feet lower. To pull off this run, we would need some good fortune—locals warned us that wet-season rains had washed out a few crucial bridges.

PASSPORT TO ADVENTURE: GETTING THERE: Direct flights from the United States arrive daily in La Paz. To reach the trailhead, take a taxi (45 minutes and a negotiable $10) to La Cumbre, the high point of the paved road to Corioco. The trail ends at Chairo, where you will need good haggling skills, luck and dinero to find a ride 25 kilometers up the road to Corioco, where excellent accommodations are available. Try the Hotel Esmeralda (, which has an excellent buffet, swimming pool and killer view. We paid about $10 per night for a double. Vans run frequently from Corioco 20 TRAILRUNNERMAG.COM | NOVEMBER 2004


We had come to South America from Boulder, Colorado, several weeks earlier in search of adventure, and found it. After exploring trails in the Peruvian Andes, we bused to La Paz, Bolivia’s capital. We had no set agenda, but after getting held up at gunpoint during a short run on the city’s outskirts, we decided to


to La Paz over “The World’s Most Dangerous Road” (so-called due to the large number of fatalities; 5 hours and $2). SEASONS: Since Bolivia is in the tropics, the seasons are described as wet or dry, rather than warm or cold. The best trail-running weather is during the dry season (May-September), but the route is doable any time of year. To avoid gringo tourist season, consider a wet-season trip. GEAR: Water is available everywhere, but use a filter or a waterpurification treatment. Bring all the food you need for a long day, since little is available along the trail. It

can be cold at the high-altitude start, but you will warm up quickly as you descend. You will need cash for entry into Cotapata Madidi National Park (about $1.25), rides and food and lodging in Corioco. Cash talks; credit cards are useless. Carry a flashlight in case your day runs long. RESOURCES: The Lonely Planet Guide to Trekking in the Central Andes describes the route in detail as a three-day trek. Ask around for current conditions at the many tour operators in La Paz—just nod politely when they tell you that the route is impossible to do in a single day.

adventure «

return to the bush and this Incan trail. The Incas were definitely trail-running pioneers. They never discovered the wheel—maybe because they preferred foot travel. Instead, they built thousands of miles of trails across their vast South-American empire, many of which are still used today. They were conquered by the Spanish in the 16th Century, but many archeological Incan remnants remain, including the ever-popular Machu Picchu, a remarkably preserved mountain city. Still, the Incans’ most enduring legacy is the trails, most of which remain unknown to thousands of tourists who swarm directly to Machu Picchu. From the pass, the trail descended steeply. A steady drizzle made the rounded stones so slippery that we were reduced to a walking pace. After dropping several thousand feet we passed through a small village where a weatherbeaten woman called out to us that a bridge was out just below. “¡Muy peligro-

so!” she warned us. At the water’s edge, we discovered a log and mud bridge half consumed by the raging creek. We considered Plan B—a huge climb back up the pass—but quickly decided against it and scampered across the bridge, thinking light thoughts. Further down we reached another crossing over a certain-death torrent that required a primitive pulley-andcable. A small boy emerged from a nearby thatched-roof hut and gleefully demonstrated its operation while we nervously watched. I decided to get a photo and—ever the gentleman—suggested Stephanie go first. A bit later we met a native couple walking up the trail barefoot with their baby and a pig. The man said, “It is 10 hours walking to Chairo.” Even though we had brought flashlights, we hoped by running we would make Chairo before sundown. The route descended into muggy jungle, and we shed clothing layers. The trail led to the quaint hamlet of Choro,

where a solid bridge once again crossed the thundering Rio Chucura. Here, the gradient tempered and, apart from two stiff ascents, we enjoyed some dreamy single-track cut into impossibly steep slopes. We continued through a deep, verdant valley that included several villages, countless waterfalls and abundant tropical flowers. Brightly colored butterflies flitted all around. By mid-afternoon, after nine and a half hours of travel, we arrived in Chairo. Stephanie’s Spanish skills enabled us to negotiate a ride to the beautiful hill town of Corioco, where we were greeted with hot showers, abundant food and a comfortable bed at a friendly hostel. ¡Fantástico! Peter Bakwin and his wife, Stephanie Ehret, run races and self-concocted adventures. In May, they ran the 136mile Kokopelli Trail, a remote stretch of canyons and desert connecting western Colorado with Moab, Utah.



The “A” Word RUN-INS WITH ARTHRITIS OF THE BIG TOE JOINT When trail runners discuss their aching bodies, they typically talk about IT-band tendinitis, runner’s knee or a sprained ankle. Seldom do you hear the “A” word uttered, but at some point most people will develop arthritis, a disease characterized by inflammation of a joint or joints. Osteoarthritis of the big toe joint is the type that most often afflicts trail runners, and can severely limit an athlete’s performance. It results from simple wear and tear, and is the most common form of arthritis. Various other conditions can also cause arthritis, the most prevalent being Gout and rheumatic diseases, but we’ll stick to osteoarthritis of the great toe joint here. 22 TRAILRUNNERMAG.COM | NOVEMBER 2004

The joint in question is at the base of the big toe, or ball of your foot, and called the metatarsophalangeal joint or MPJ. When arthritis begins to affect the motion of the MPJ, it is termed Hallux limitus (limited motion of the great toe joint). As the condition progresses, the joint will become increasingly rigid. This condition can also be associated with a bunion—an abnormal enlargement of the joint. Early symptoms of this condition include morning stiffness and aching pain. As the arthritis advances, there is progressive loss of motion, bony enlargement, swelling and more pain. Sometimes the overlying skin can get irritated. Since arthritic symptoms can overlap with other problems (see sidebar), you should see a specialist for diagnosis. As osteoarthritis advances the cartlidge breaks down and the joint space

trail rx ÂŤ

MORE TOE WOES SESAMOIDITIS: Inflammation of two pebble-sized bones on the bottom of the big toe joint. ACUTE CAPSULITIS: Inflammation of the big-toe-joint capsule due to overuse. TENDINITIS: Inflammation of the tendons crossing the big toe joint.

ACUTE INFLAMMATORY ARTHRITIS: Gout is the most common form. Sudden redness, excessive swelling and significant pain of the great toe joint without any history of injury. BUNION AND HALLUX ABDUCTOVALGUS DEFORMITY: Bony enlargement of the

great toe joint on the side of the joint with drifting/angling of the big toe toward the lesser toes. OTHERS: PERONEAL TENDINITIS: Pain on the

outside of the ankle. POSTERIOR TIBIAL TENDINITIS: Pain on

inside of the ankle and arch areas. PLANTAR FASCIITIS (HEEL-SPUR SYNDROME): Aching pain in the heel. NEUROMA: Pain in the ball of the foot

and lesser toes. INGROWING NAIL: Pain along the nail


UNDER THE KNIFE If, despite conservative treatment efforts, pain persists and the condition limits your activities, you may want to consider surgery. There are numerous surgical procedures; none, however, are curative. Âś For more severe arthritis, a joint implant or joint fusion may be needed. Big-toe-joint hemi (partial) implants have proven successful in maintaining some motion and relieving pain. For long-term relief, fusing the big toe joint can be quite effective in relieving pain and maintaining a stable foot.

decreases, which can lead to bone rubbing against bone. As the joint continues to jam, excessive bone begins to form around the joint (bone spurs) and can begin to break loose causing bone fragments. When you can feel a crackling sensation as you move the joint, it is a sign that the arthritis is severe. Arthritis can progress very slowly or rapidly depending on your activities and footwear. High-impact activities such as trail running place significantly greater reactive forces on the foot, leading to more stress on the big toe joint. Ill-fitting shoes can also exaggerate symptoms. Any trauma to the joint can initiate arthritis. Genetics also play a role. You inherit a foot type or skeletal struc-

ture, and the shape of your metatarsals, motion of your foot and arch height may predispose you to arthritis.

PREVENTION Prevention begins with proper footwear. Most good trail shoes will have good cushioning, but cushioning is not the most critical factor; stability is more important, because it helps reduce stress on the joint. Replace shoes as they wear down. If you begin to experience pain in the joint, see a foot specialist. If you are diagnosed with arthritis, you need to be more specific with your shoe selection. Purchase a shoe with a stiff midsole, i.e. one with little or no bend. The forefoot should also be relatively stiff and bend no more than 30 degrees. These recommendations apply to any shoe; also buy firm-soled house shoes. Do not walk around barefoot, as this will continue to stress the joint. The shoe should have a wide toe box with no irritating seam against the joint. To find a shoe that matches your foot type, go to a reputable running shoe store to be fitted. Look for a stable, firm heel counter, and a rocker sole can help reduce pressure on the ball of the foot. If you have an abnormal foot type or a high-arched or flat foot, you may need a prescription orthotic device, which can help redistribute weight away from the big toe joint. An orthotic device will add volume to the shoe, so purchase shoes after getting an orthotic device for the best fit. If you have a more neutral foot type, there are various over-thecounter inserts that can help (see Trail Tested, September 2004, No. 29). Focus on inserts that give firm support as compared to the cushion-y insoles. Other treatments to alleviate pain: 1) Strapping the great toe joint with one-inch cloth tape can help protect the joint by reducing motion; 2) A cortisone injection can provide temporary relief to the joint (but is generally not recommended); 3) Glucosamine sulfate supplements might help regenerate cartilage; 4) Ibuprofen or aspirin may relieve symptoms; 5) Icing after activity. Yvonne Weber, a Doctor of Podiatric Medicine and board-certified in foot surgery, has practiced in Boulder, Colorado, for 10 years, and runs trails around her home. 2004 NOVEMBER | TRAILRUNNERMAG.COM 23


» Illustration by JEREMY COLLINS

Speed Racer, Ice Queen, Potato King POTATOES V. COUCH POTATOES All my life I’ve been told to carbo load before a run or big race. Is the new lowcarbo thing only for the overweight couch potato who doesn’t do anything to burn them off? Do runners still need their carbs? —Ron Varva, Chickasha, OK Nutrient balance is key, especially for endurance athletes. No, you can’t eat carbohydrates carte blanche, says Melinda Manore, chairwoman of the department of nutrition at Oregon State University and author of Sports Nutrition for Health and Performance (Human Kinetics, 2000). She stresses eating plenty of whole grains, fruits and vegetables. But you still need carbohydrates to maintain a high energy level. “Most athletes soon figure out by trial and error that these unbalanced diets don’t work,” says Manore. A good dietary balance is about 60-percent carbohydrate, 25-percent fat and 15-percent protein. Daily protein intake for athletic performance should range from about 1.4 to 1.8 grams per kilogram of body weight (to calculate your weight in kilograms, multiply your weight in pounds by 0.45). Carbohydrate intake should be about 5 grams per kilogram of body weight for women and about nine to 10 grams per kilogram for men. If you are trying to lose weight, keep the nutrient balance, advises Manore, but lower the total quantity and don’t cut out protein.

WATCH YOUR SPEED I am hoping to improve my times in shorter races this

year by stepping up my speed training, but in the past I’ve suffered injuries on the track. Is there any cross training that I can use to boost my speed and prevent injuries? —Paul Sueppel, Iowa City, IA Speed and tempo workouts are an integral part of nearly any program, but can get neglected by distance runners in the quest for miles. There is no rule that you must do intervals on a track. You can of course cross-train on gym equipment and even in the pool (see Ask the Coach, No. 29), or try intervals on more forgiving dirt trails. You’ll gain lower impact, avoid constant counter-clockwise turning (another factor in track injuries), plus you’ll apply the key rule of “sport specificity” because you’ll teach your body to be fast on the kind of terrain on which you race. Pick a smooth, non-technical section of straightaway or slightly snaking trail. You can use a GPS to plot the approximate distances of the intervals you plan to run, or estimate it by the time it takes you to run the same distance on the track (e.g. if you want to train 400-meter intervals and you run them in 1:20 on the track, simply run a few intervals on the trail at that time and use that section for your training).

minutes after long runs. I ended up with IT band syndrome after the first ultra, but breezed through the second without problems. Is it my imagination, or do ice baths really work? —Barb Klinner, Wausau, WI You are a brave woman. And a smart one. Ice baths can help speed recovery, reduce muscle inflammation, fend off injuries and enable you to get in more higherquality runs, says Douglas Casa, Ph.D., director of athletic training education at the University of Connecticut and a devout trail runner. And ice baths provide these benefits after any run. Casa suggests ice baths of

I AM THE ICE WOMAN I’ve run two ultra-marathons. While training for the first race, I just stretched and showered after long runs. For the second, I immersed my lower body in an ice bath for about 20


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about 10 for 15 minutes while submersing the hips down. You can simply sit in a tub or wade into a mountain stream or lake. The best water temperature, says Casa, is 55 to 60 degrees Fahrenheit, which should feel “cold but refreshing,” especially after a hot run. Casa even did a study on distance runners who did double workouts in 100-degree-plus weather. Between two-mile runs, one group doused itself in 40-degree water, one in 60degree, and one just sat without water. “The second group loved it so much, they didn’t want to get out,” Casa said, and the first group complained of freezing. Then on their second run, icebathers were the only ones to drop their times. ■


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» photographs by DAVID CLIFFORD

“Om”on the Range YOGA OFFERS WHAT ALL RUNNERS NEED—FLEXIBILITY Yesterday as I bounded down loose talus slopes, I mouthed a silent “Thank you” to the twist of fate that led me to the practice of yoga. Less than a year ago, I had knee surgery and now I was running in the mountains again. I owe my quick recovery to yoga. In 1999 I agreed to trade a prominent yogi rock-climbing lessons for yoga sessions. I was immediately hooked. I learned “Iyengar Yoga,” which focuses on structural alignment and long-holding of postures and translates directly to trail running. By strengthening the core and extremi-

ties and making space in the joints, you can prevent injury and promote recovery between runs. ¶ Here are three yoga positions that work well for trail runners. Each focuses on stretching the spine and leg muscles. Practice and perfect each one to gain the maximum benefits. A

A. MOUNTAIN POSE 1. Stand upright with your feet together. 2. Lift your kneecaps with your quadriceps muscles, keeping your thighs and shins in line. 3. Press your front thighs back and bring your tailbone forward to lengthen your lower back. 4. Lift the chest. 5. Extend your arms along your sides, keeping your hands in line with your hips. 6. Bring your shoulder bones back; tuck in the shoulder blades. 7. Look forward; hold this pose for one to two minutes. Breath naturally. 8. Balance your weight evenly over the feet. Avoid favoring the insides and outsides or toes and heels.

B. WARRIOR II POSE 1. Stand in Mountain Pose; jump the feet apart. 2. Turn the right leg out, then turn the left foot in; align heel and arch. 3. Inhale, lengthen the spine, exhale and bend the right leg to 90 degrees, with the thigh parallel and the shin perpendicular to the floor. 4. Keep the arms extended, turn the head and look along the right arm. 5. Hold for one minute, inhale, come up and switch sides. 6. Do two to three rounds.


C. EXTENDED TRIANGLE POSE 1. Stand in Mountain Pose. Inhale and raise the arms with your hands in line with your shoulders. Exhale and bring the fingertips together. Inhale and jump so that your feet land four feet apart. 2. Turn the right leg, thigh and foot 90 degrees to the right. 3. Turn the left foot slightly inward; the right heel should line up with the left arch. 4. Be sure the right thigh, knee and ankle are in line. Same with the left hip, knee and ankle. 5. Inhale and lengthen the spine. 6. Exhale and extend your trunk to the right, placing your right hand on the right shin or on a block. The block acts as a prop so that you can maintain the alignment of the pelvis and hips. 7. Raise your left arm and look past the left thumb. Hold for one minute. Inhale, come up, and switch sides. 8. Do two to three rounds. Two excellent introductions to Hatha Yoga are B.K.S. Iyengar’s Yoga, The Path to Holistic Health and Geeta Iyengar’s Yoga in Action, Preliminary Course. Visit for additional info. 26 TRAILRUNNERMAG.COM | NOVEMBER 2004 C

Bleed: 8.375”x11.125” Trim: 7.875”x10.5” Live: 7.375”x10”


Run ‘til your heart’s content.

Dean Karnazes, endurance runner, staying dry while logging miles in the Apex™ Zip Shirt and Tempest Pant. Hope Valley, California. Photo: Corey Rich.

9444k_DDB 1

6/22/04, 4:26:11 PM


» Illustration by JEREMY COLLINS

Building the Perfect Beast PART IV: MAKE STRENGTH YOUR STRENGTH At this weekend’s big trail race, ask your fellow runners about their athletic backgrounds. Chances are, many of them spent years sweating in sports other than competitive running (soccer, lacrosse, hiking, etc.). You’ll also notice some thicker, stockier builds than at your neighborhood 5K road run. Why? Simply put, the longer distances and rugged terrain of trail running require more overall body strength than do pancake-flat roads. “Strength on the trail equals power plus endurance,” says John Findley, M.D., a Carbondale, Colorado-based physician and avid trail runner. “Endurance alone will not cut it.”

Developing strength in the right way can make the difference between a good trail runner and the Perfect Beast. Here’s how. LEG STRENGTH This is a top priority for trail runners, and there are many dif-


ferent ways to achieve it. Trail runners focusing on short distances should spend time in the weight room on the leg-press machine or doing squats with heavy weights. But that kind of explosive power is not what most trail runners need—it’s a blend of strength and endurance in the legs that helps you in the late miles of a trail race. We’ll cover three ways to achieve this: plyometric exercises, stair climbing and weight training. PLYOMETRICS For the uninitiated, plyometrics are bounding and resistance exercises that get legs tired and simulate the stress of a race. Examples include deep-knee bends where the athlete squats down and stands up several times, or lunges where the athlete takes slow, longer strides before coming back up to a standing position (see sidebar). STAIR CLIMBING Another path to strong leg muscles is stair climbing. Jennifer Shultis, 35, an Arlington, Massachusetts-based trail runner and captain of the Eastern Mountain Sports adventure-racing team, uses stair climbs when the New England winters make outdoor workouts difficult. “I usually start weekly stair-climbing sessions in January, after I’ve had an easy training period,” she says. “These help me build power and leg strength for snowshoe races, and I will continue these workouts right into the trail-running season.” Shultis recommends easing into the stair-climbing workouts, however. “You don’t need an 80-story skyscraper; 15 flights can give you a good workout. The trick is to not run down—take the elevator down two out of every three trips up, at least in the beginning. Until I figured this out, I was so wrecked after running stairs I couldn’t work out for three or four days.” WEIGHT TRAINING “Most trail runners neglect the weight room and miss out on big gains,” says Dr. Findley. “The benefits of strength training are many: increased speed, reduced injuries, improved lactate threshold [the point at which the muscles fatigue due to accumulation of lactic acid], better finishing kick and more uphill power.” New Hampshire trail runner Keith

training « Schmitt, 35, knows this well. A previous winner of New England’s prestigious Grand Tree trail-running series and former hockey and lacrosse player, Schmitt credits his time in the weight room for his success on the trail-running circuit. He feels weight training speeds up his post-race recovery and race more frequently. “I try to go to the gym at least three times a week,” he says. “I’ll do weight training for my legs, chest and arms, but not with a lot of weight—just high reps and lower weight.” Schmitt’s lower-body routine consists of squats, leg extensions and calf raises (typically three sets of 15 to 20 repetitions). For the upper body, he does bench exercises for the chest and curls for the biceps and triceps before ending with some abdominal work. Shultis also believes in weight training, and advises trail runners to focus on “core” muscles: those around the body’s torso (i.e. abdominals, pectorals and chest). The core is the runner’s center of gravity and the origin of all movement. A strong core results in fewer injuries, as movements become more fluid and efficient. “Developing your core will naturally help on the ups and downs, but also on scrambles around obstacles like boulders,” says Shultis. To develop her core, in the summer, she swims, paddles, bicycles (road and mountain bike) and does abdominaland back-strengthening exercises. REHAB Strength training also helps prevent and rehabilitate running-related injuries. After a knee injury and subsequent surgery left Schmitt’s running in jeopardy a couple years ago, he focused his weight training on developing the muscles around his knee and is now back on the trail at full strength. Peter Keeney, 38, is also a strong advocate of strength training for trail runners. The Bar Harbor, Maine, resident has long been one of the most consistent racers in New England. After foot surgery a few years ago, some simple strengthening exercises helped him recover quickly. “I just stood on one leg for 20-second intervals and then elevated to my toes, before alternating to the other leg,” he says. “The older you get, the more you have to protect yourself from injuries, and the best way is to include year-round strength-training.” WHEN TO DO IT Most trail runners ILLUSTRATIONS BY CHARLIE LINCOLN

do more strength training in the winter off-season, when their running is limited, and back off during periods of heavier racing. More runners, however, are incorporating strength training yearround. Schmitt is one of them. In the summer his strength training focuses on less weight and higher repetitions, while the winter centers on higher weights for building power. “I ease up on the strength training during race season, but don’t recommend it,” says Shultis. “I feel my strength wane as the season progresses and recent studies indicate that older athletes and women need to follow a strength-training program throughout race season to maintain muscle mass.”

Other runners divide their season into three phases: preseason, in-season and post-season. Pre-season aims to build strength for the upcoming season with high volume (several sets of high repetitions) and less running than during the peak of the season. In-season targets strength maintenance with a cautious eye towards avoiding overtraining. Two strength sessions per week is the max. Post-season (October through the holidays) strength training commences after the racing season and allows the tired body to recover. Single sets of few repetitions for several weeks give the body a rest while preventing it from going into hibernation mode. ■

THE (PLYO-) METRIC SYSTEM Plyometrics are any exercise where the muscle is stretched before it is contracted. It is one of the best ways to improve strength and power needed for running trails.¶ After an easy run, when your legs are loose, find a smooth area and start with these exercises:


A. Lunges

HOW TO DO IT: From stand-

ing position, take a long slow walking stride bringing your trailing knee almost to the ground and back up. Repeat with other leg and continue. HOW MANY: Do these for about 25 yards to start

Heel -tobutts

B. Heel-to-butts

HOW TO DO IT: From a stand-

ing position, jump straight up, bringing both heels up to touch the rear end. Repeat. HOW MANY: Two sets of 10

C. Standing Squats

HOW TO DO IT: From stand-

Standing Squats

ing position, squat down and come directly up, keeping your back straight HOW MANY: Two sets of 12-15

STAIRWAY TO HEAVEN Running stairs builds quadriceps, hamstrings, gluteal (butt) muscles, hip flexors and calves—all muscles that will help you power up and down the hills. Find a building with 10 to 15 flights of stairs. Start by running up them at a moderate pace once or twice and taking the elevator down. Maintain upright posture and swing your arms. ¶ Do this once a week, gradually increasing the number of repetitions each week. When you feel fit, try going down the stairs once or twice. SOURCE: JENNIFER SHULTIS 2004 MONTH TK | TRAILRUNNERMAG.COM 29



» photograph by RUSSELL A. GRAVES

Palo Duro Canyon. 12,000 years ago, the canyon’s inhabitants hunted mammoth and bison. Later, Native Americans used Palo Duro Canyon as their traditional wintering grounds. Petroglyphs from both the Conquistadors and the Native Americans


Cheeseburgers in Paradise TRAIL RUNNERS COME TO PALO DURO FOR THE RACES AND STAY FOR THE CHOW Texas pride runs deep in Palo Duro Canyon.

The sun-bleached plains of northern Texas sprawl endlessly to the horizon, interrupted only by the occasional silo or longhorn steer. With winds blowing so constantly that the few trees grow at a permanent slant, it’s hardly considered trail-running paradise—unless you happen to drive 25 miles south of Amarillo. Here, you’ll find a little-known spot where the prairie drops into a vast, colorful chasm. Palo Duro Canyon, 120 miles long, 20 miles wide and 800 feet deep, is the nation’s second largest canyon, and home to the popular Palo Duro Trail Runs. The canyon’s high cliffs are so vividly layered with bands of red, purple, white and yellow that one type of formation was dubbed Spanish Skirt after the traditionally colorful skirts worn by Spanish women. Green juniper, mesquite, prickly pear cacti and various grasses adorn the canyon floor. Larry Culpepper of Aztec, New Mexico, chose Palo Duro as his first trail ultra. “The aid stations are just the right distance apart,” he says. “And the volunteers are truly happy to have you there.” The Palo Duro Trail Runs course is a 12.5-mile loop. Those who want to spend an afternoon enjoying succulent cheese30 TRAILRUNNERMAG.COM | NOVEMBER 2004

burgers at the finish, sign up for the 20K (one loop) or the 50K (two and a half loops) races. Picnic tables and grassy knolls lure early finishers to spend the day visiting while they watch the 50mile runners (four loops) go by. With hot showers available and room for the kids to play, the Palo Duro Trail Runs feel like a backyard Texas barbeque. In 2003, Bob Lyle, from Durango, Colorado, switched from the 50-mile race to the 50K at the last minute. “You’ve got to have some fun at these things,” he says. “And I didn’t want to miss out on those burgers.” Burgers likely have a long history in

remain on the canyon walls today. It is believed that Palo Duro Canyon was named by Spanish explorers. “Palo Duro” is Spanish for “hard wood,” referring to the abundant mesquite and juniper trees on the canyon floor. “Some think the course is hilly and some think it’s flat,” says race director Spicer. “It just depends on where you’re coming from.” And, whereas most runners cringe at the idea of running loops, the play of light and shadows throughout the canyon makes every lap seem different. “I get real satisfaction wondering what will be here 1000 years from now,” says Spicer. “What’s important now, though, is that people enjoy these wonderful trails and runs.” ■


PALO DURO TRAIL RACES COURSE DESCRIPTION: Choose between 20K, 50K or 50-mile races on the floor of Palo Duro Canyon State Park in northern Texas. 12.5mile loops meander through junipers, red rocks and cacti. RACE DATE: October 16, 2004 ENTRY FEE: $55 includes pre-race pasta dinner, post-race barbeque (mmmm ... cheeseburgers), a longsleeve Henley shirt and finisher’s cap. INFO: race.php

PREPARED BY: FRANK Client: TEVA Job #: tev1215 Media: Publication: trail runner Insertion Date: september Colors: 4/C Size: 1P / 8.375" x 10.875" Product Photo: (PT Romero)


story and photograph by RENNE GARDNER

Lindquist hopes to run the Western States 100 at age 100.

The Found Link CALIFORNIA TRAIL RUNNER SPURNS AGING PROCESS “Don’t be concerned about the calendar,” says 77-year-old Link Lindquist of Foothill Ranch, California. “Be concerned about your physiological age.” ¶ Given Lindquist’s tick list of running accomplishments, there may be something to his philosophy. Lindquist is the oldest person to win a “black shirt” (by finishing in the top 35) at the famed Dipsea, a handicapped 7.1-mile race from Mill Valley to Stinson Beach in Northern California—he finished 16th in 2001 at the age of 73. He’s one of the oldest persons to have finished a 100-mile foot race, running California’s Western States 100-Mile Endurance Run in 1998 at 71 (his sixth time finishing the race). In 2001, he won his age group and set an age-group course record at the USA Track and Field 50-Mile Trail National Championships in the White River 50-Mile Trail Run at Crystal Mountain, Washington. Lindquist almost always wins his age group at races, and generally finishes in the top third overall. 32 TRAILRUNNERMAG.COM | NOVEMBER 2004

Lindquist says that no matter how old you are today, you can feel younger tomorrow. In fact, he’s writing a book about it. In It’s Never Too Late to Be Young Again (no publication date yet), Lindquist will impart his wisdom on dealing with stress, stretching, achieving goals and, of course, running healthy and injury-free. “Link’s training and recovery techniques are very smart,” says Bill Ramsey, 51, of Aliso Viejo, California, who is a training partner of Lindquist’s and owns four sub-24 hour finishes at Western States 100. “Plus the guy is just incredibly fit and tough.” Lindquist says he has learned a lot about healthy, happy living from kids. “Go down to the park, sit on a bench and watch the kids,” he says. “Watch them swing, jump, move and fall. They inherently understand the basics of performance and recovery. They run like crazy, stop, run like crazy, stop.” He adds: “The bottom line is: Kids play at running and don’t worry about miles and races.” After noticing his race results and that he was president (at the time) of the running club in my area, I made an effort to meet Lindquist, and joined The Snail’s Pace Running Club of Laguna Hills, California, on their weekly Sunday morning run in nearby Whiting Ranch Wilderness Park. Forty-year-old Nelly Galindo of Rancho Santa Margarita, California, came along for the run. “Link inspires the rest of us,” she says. “I’m half his age, so I had better not complain about any aches and pains.” We ran easily through typical Southern California coastal chaparral over rolling hills laced with oak and sycamore. From behind, Lindquist’s lean, long legs show no age spots or varicose veins, just toned calf and hamstring muscles that propel him smoothly. We talked about running, his goals, philosophy of fitness and mission in life. “I have a basic purpose in life,” he said, “to help improve the quality of other people’s health and their fitness levels.” And Lindquist delivers. Says Guillermo Hernandez of Rancho Santa Margarita, California, “When I first met Link in

faces «

faces «

2000, he asked me to go on an 18-mile run, but I didn’t think I’d be ready for that distance for at least a couple of years. But after training with Link for just a few months, I started doing marathons and ultras.” But Lindquist wasn’t always a trail runner. He was raised in a small Wisconsin town north of Green Bay and moved to California in 1960. He taught high school until the late 1970s before becoming a business consultant for the next 25 years. Seven years ago he moved to Southern California with his “lifetime partner,” Katherine Taylor, a math professor at Santa Ana College. Lindquist didn’t discover running until he was 49, when he ran a quarter mile around the track at De Anza College in Northern California. He was ecstatic. “I hadn’t run since college,” he says. “I was raising five kids and was completely out of shape.” He returned each day to run the same quarter mile. At the end of a week he ran a full mile. A couple of months later he ran San Francisco’s Bay to Breakers 12K race, and in December of that year the Honolulu

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Marathon, in 3:35. Then, Lindquist was asked by a friend to give the Western States 100-Miler a shot. In the 1970s there weren’t many trail ultrarunners, the race needed runners and he signed up. After only a year and a half of running, Lindquist finished the Western States 100 in 21:50 at the age of 51, saying he “experienced every emotion in life” during the event. He has been running injury-free for the past 27 years. Part of the reason, he says, is that he takes two months off each year. “NFL, Major League Baseball and NBA athletes all get away from their sport,” he says. In addition, for the past six years Lindquist “gets on the ball” every day, giving himself a massage by rolling on a large ball. After experimenting with various soccer balls and volleyballs, Link found that a practice soccer ball inflated to six pounds works best. “You’ll never be sore if you do this,” he claims. “First and foremost massage the muscles on each side of the spine. Soften the body and let the muscles relax.” Occasional sore muscles are a small

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price to pay for the immense health benefits of running. Man has been around for 40,000 years, says Lindquist, and for most of those years, been a hunter-gatherer, constantly on the move. “Movement is so fundamental,” he says. “Lack of movement is the number one health hazard by far.” “But isn’t moving a hundred miles, perhaps, overdoing it?” I ask. “We don’t even come close to what our bodies can do,” he replies. “When you finish a 100-miler you’re a stronger person—physically, mentally, emotionally and spiritually.” When he’s not training for a 100-miler, Lindquist runs 20 miles a week on local trails, jumps rope and does 30 pull-ups a day. Recently, he started cycling, and now also rides 200 miles a week. “The biking is going to help me achieve my lifetime goal: to run the Western States when I’m 100,” says Lindquist. Taylor says she will continue to support him. “It’s what keeps both of us going,” she says. “He is inspirational to his family, me and other runners. He’s definitely a running evangelist, and walks the walk.” ■

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» photograph by TIM KEMPLE

local Outward Bound School I’ve run trails on many of them. Every island’s trails are spectacular, but two stand out: Monhegan and Mount Desert islands.


Alison Kemple above the clouds on Cadillac Mountain, Mount Desert Island.

The Maine Event GID-ADA-HEAH! ISLAND HOPPING IN THE NORTHEAST IS A PISSAH. Seagulls drop mussels from the sky, breaking the shell and feasting on the goodies inside. Tall pines stand on one side of the trail while on the other, multi-colored lobster pots sprinkle a blueberry ocean. Salty air enters my lungs and the rhythm of the waves matches my breath. Island trail running in Maine is as classic as the weathered face of a crusty fisherman on a foggy morning. It’s also watching lobster boats pirouette in the sea. It’s passing someone on the trail who comments, “Finally, a break in the 34 TRAILRUNNERMAG.COM | NOVEMBER 2004

weath’ah.” It’s running by a fleet of painters and their easels as they attempt to arrest the colors of Maine. There are more than 2000 islands off the coast of Maine, and during the past few years while working for the

Monhegan Island is 90 miles north of Portland (Maine’s largest city with a population of 64,300) and 10 miles off the coast. Accessible by boat only, Monhegan is one of Maine’s 15, yearround island communities, a place that fuses fisherman and fine art. Throughout the island, 17 miles of trail snake through towering evergreen forests and spill out onto sea cliffs. The most challenging route is the five-mile Trail #1 that circumnavigates the island. Last summer (the only season people really visit the islands), we anchored ashore on the western half on the island, unloaded the students and walked toward the main road. Turning right (which is south) brought us through the very small town center, and past Lobster Cove where Trail #1 begins. On the eastern edge of Monhegan, the trail reaches its zenith of difficulty. Here, near Squeaker Cove, the shelter of the forest disappears, and the trail wanders dangerously close to the edge of the open ocean. The fatigue of scrambling up granite soon set in. We passed an artist perched along the edge of the trail who looked up and said, “Have a look at them run’ahs!” Wind power and unprecedented ocean views from the 130-foot cliff propelled us around the southern tip of Monhegan Island, into the woods and back into town. We dodged roots, mosquitoes and hikers. The contrast between jagged wind-blown cliffs and quiet sand harbors was as fascinating as that between the grizzled fisherman and serene painters who coexist in this small space. Mainers refer to traveling north up the mainland coast as “head’did down east.” I’ve discovered it also means the islands get bigger, the accents thicker and the running wicked good. North of Mongehan Island is Mount Desert Island, which is definitely the succulent lobster tail of Maine trail running.

SOME SMALL-ISLAND DISTANCE RUNNERS GET CRABBY. NOT JOY SPRAGUE. “On an island, you run loops or dead-ends,” says Joy Sprague while training to run a solo marathon on Little Cranberry Island, a lobster community four miles in circumference, nestled in a bay near Acadia National Park. That’s why running long distance here takes a lot of creativity. Running from her home to the village center—and past the island’s only store—she’s run one half mile. If she continues down a road on the bayside known as Sand Beach and past a small graveyard where her fisherman father is buried, she’s run exactly one mile. Additional roads and paths bring her total to three miles. To increase her distance, Sprague, 48, adds new combinations of dirt roads, beach and wooded paths. There is never a feeling of repetition, though. “The island is always changing,” she says. “The fog will shift or the sunset reaches a new stage.” As she runs the same few trails and paths, she might contemplate the recent arrival of a lost baby Beluga, follow the flight of an osprey, look at other islands on the horizon or wave at the day’s lobster boats bobbing in bay. Sprague has been the island’s postmaster since she was 21 (at the time, she was the youngest postmaster in the United States history). Inspired by running guru Jeff Galloway, she’s been running since December 2003. “I wanted an identity separate from my job,” she says, “and I wanted to show my daughters that I’m still young.” Sprague’s big goal is to run a full marathon on the island before she turns 50. As a build-up to that goal, she plans to increase her mileage over several months. On July 4th weekend, she took a huge step in that direction when she ran her first half-marathon in three hours and six minutes—on the island. Says Sprague, “I’m only competing against my personal best times— not after records or wins.” —GENIA GOULD 36 TRAILRUNNERMAG.COM | NOVEMBER 2004

MOUNT DESERT FOR DESSERT Mount Desert, accessible by car via a bridge outside of nearby Trenton, is about a four-hour drive north from Portland, and 47 miles southeast of the Bangor International Airport. The island is home to the 40,000-acre Acadia National Park and the town of Bar Harbor (pronounced Bah-hah-bah). Between 1913 and 1940, John D. Rockefeller spearheaded the creation of 57 miles of Carriage Roads (woodland roads free of motor vehicle traffic) through Acadia National Park. These roads interconnect with more than 120 miles of trails that dart past harbors, through the woods, past ponds and over many of the island’s 17 mountains. While on a different Outward Bound expedition, we anchored off Mount Desert Island, rowed ashore, and took the students on the three-mile Ocean Trail. The run starts at the Otter Point parking area and spans perpendicular to the Park Loop road, hugging the ocean. Fueled to run farther by the siren songs of the sea, we passed Otter Cliff, where rock climbers emerged and tipped their helmets to our crew. Passing to the right of Thunder Hole, the force of a wave funneled into a rock cave, emitting a massive booming sound, and we all jumped.

This trail is relatively clear and flat with a few stair climbs. In the distance I could see Sand Beach where we turned around and headed back to our boat. On Mount Desert Island, another memorable run is the Cadillac Mountain North Ridge Trail. This 4.4-mile roundtripper brings you to the Atlantic seaboard’s highest point of 1532 feet, and is the first place on the East Coast to see the sunrise. It starts at the North Ridge Cadillac Parking area, and has a few steep grades, but is generally moderate. The view is worth the climb. With over 150 miles of trails, the possibilities on Mount Desert are endless. And, by linking the trails it is possible to run up a couple of different mountains in a day. So, if you hit Maine for the classics, like lobstah, the local cult’cha or the art, you can’t go wrong by visiting Monhegan, Mount Desert or one of the many other breathtaking islands. Ya bound to have a wicked good run.

TRAILHEAD: MONHEGAN ISLAND, MAINE GETTING THERE: The Portland International Airport is served by most major airlines and has car rental services. A 90-mile scenic drive north along coastal Route 1 and onto 131 East will bring you to the small town of Port


(northern tip) BANGOR












Island Marathoner

great escapes « Clyde. Ferry services run daily roundtrips (May through October) from Port Clyde to Monhegan, including Monhegan Boat Line (207-372-8848; The cost is $16 one way or $27 round trip for adults. Sailing time is about one hour. No cars allowed. Call ahead for boat reservations. RUNNING INFORMATION: Trails are maintained by the Monhegan Associates (, a private land trust created by Thomas Edison’s son, Theodore, in 1954. Obtain a trail map when purchasing ferry tickets or online at www. To pick up the trail that circumnavigates the island (Trail #1 on the map) walk up the hill from the wharf to the North-South Road. Turn right (south) toward Lobster Cove, where the trail begins. The state’s best running resource is ACCOMMODATIONS: Monhegan Island offers a few hotels and inns; most are open only the summer. Check for listings and rates, which are between $75 and $300 a night. Many have weekly rates. The Hitchcock House is open yearround (207-594-8137). The Monhegan House is open May 25 until October 8 (800-599-7983). The Island Inn is open from Memorial Day to Columbus Day (207-596-0371). WEATHER: The best time for running the islands is in the fall, when the air is crisp, and the leaves are ablaze with color. However, the weather is generally good between late May and midOctober, although foggy spells can last for weeks.

MOUNT DESERT ISLAND, MAINE GETTING THERE: Mount Desert Island is 174 miles north of Portland, but only 47 miles southeast of Bangor International Airport. Bar Harbor Airport lies 10 miles outside of town and is serviced by US Airways. To get to the Cadillac Mountain trailhead from Acadia National Park Headquarters, go left onto Park Loop Road and follow signs to the right to the Cadillac Mountain Entrance. RUNNING INFORMATION: Trails are maintained by the National Park Service,

and trail maps are available at various information centers (; 207-288-3338). The scenic Mount Desert Marathon (a paved race) takes place in October ( For local running needs, go to Cadillac Mountain Sports (26 Cottage Street, Bar Harbor; 207-288-4532). ACCOMMODATIONS: Rates vary between summer and off-season, but prices are generally about $100 per night in the Bar Harbor area. Options include the Bar Harbor Inn (Newport Drive, 800-248-3351) and The Acadia Hotel (20 Mt. Desert Street, 888876-2463). Camping options are also

plentiful in Acadia National Park (reservations: 800-365-2267). FOOD AND DRINK: Bar Harbor is awash in culinary options. For fresh local seafood, check out The Pier Restaurant (55 West Street, 207-288-2110). For tasty BBQ, try Ray’s Tavern (15 Knox Road, 207-288-2881). The nearby village of Town Hill features the award-winning Atlantic Brewing Company, which offers beer tasting and brewery tours.

Jessica Higgins winters in Durango, Colorado, and summers in Maine, where she works as an Outward Bound instructor.


Running on the

Rooftops of the

World Held in India and Nepal, the HIMALAYAN RUN/TREK features runners from a dozen nations competing in an arduous 100-MILE STAGE RACE, with 8000-meter mountains like Everest and Kanchenjunga for a backdrop. CARE TO SIGN UP?




he road I’m running on today,

the An hour later, the peaks become enshrouded by clouds, makone that divides eastern Nepal from India, is ing it easier to focus on my footing. I catch glimpses of Lewis’ nothing more than a rutted track, sections of it red-and-white jersey ahead. Today’s leg is proving easier than barely passable by jeep. The skull-sized cobbles yesterday’s opening run, where we climbed from 7000 to 12,000 in the roadbed have been smoothed by centufeet in 24 miles, including several major descents and climbs, ries of use, and they’re coated in thick, red mud. It’s not an ideal for a total elevation gain of about 10,000 feet. I try charging running surface, which is really too bad because Kanchenjunga, after Lewis on the final climb. The gap between us shrinks to the world’s third-highest peak, is just coming into view. one minute, but as I cross the finish line my legs go wobbly. If I take my eyes off the cobbles for more than a few seconds, I’m Hours after finishing, my heart rate won’t drop much afraid I’ll suffer the same fate as Hilary below 90 beats per minute—my body Walker, a fellow racer who got manis struggling, no doubt, to compensate gled yesterday, on the 24-mile opening for the high altitude, as well as the leg of the 2003 Himalayan Run/Trek. effort of chasing Lewis. I worry that Walker’s slip resulted in two broken I’ve cooked myself. Tomorrow will be fingers on her right hand. At dinner last the longest stage of the event, the Mt. night, the 49-year-old British scientist Everest Challenge Marathon, which is quipped, “I’ve never claimed to be an also a race in itself, drawing a handful agile runner, just a steady one.” of additional runners. “Steady” hardly does Walker justice all 60 runners, though—she currently holds world plus a dozen or so jeep drivers and bag records for 200-mile and 48-hour handlers, squeeze into a three-room, runs, and she’s heading to Japan for a wood-frame house for dinner. The go at the 100-kilometer master’s title accommodations in Sandakphu, the a few days after this five-day event. Sherpa village where we are staying With or without a cast. Walker is at for two nights, are spare but reasonthe elite end of the spectrum of the 60 ably comfortable. Buckets of hot water, runners who have traveled to India to heated on a wood stove, are available test themselves in the foothills of the for post-run bathing and the dormiworld’s highest mountains. tory-style bunkhouses are equipped I force myself to concentrate on pickwith blankets and cots. ing my way through the cobbles by the path of least resistance. From this vanTwelve different nations are reptage, the Kanchenjunga massif appears resented in this year’s race, a count broader and higher than Everest and that C.S. Pandy, the slender, highly Lhotse, which are perched, perhaps a animated and mildly dictatorial race Noel Hanna cobbling together a strong finish. hundred miles away, on the eastern director of the Himalayan Run/Trek, horizon. The views are impossible to ignore, so I take my eyes says is about average. off the roadway and gawk at the frozen tidal wave hanging above “The Japanese, English, German and American runners, me—the crest of Kanchenjunga is fully 17,000 feet higher than they are almost always coming to enjoy Mr. Pandy’s race,” the 11,000-foot ridgeline we’re running today. he tells me enthusiastically. His words are untainted by false The complexity of the mountain’s features is dizzying, with masmodesty or understatement—or political niceties. “I also have sive ridges and couloirs, toothy ridgelines and dozens of minor Australian, Irish, Spanish and other less important countries summits, all covered by a blanket of shimmering white. I forget who frequently visit.” all about the treacherous roadway, until disaster strikes—but “Almost always” means that two years ago, amidst post 9-11 not in the form I expected. John Lewis, a muscular, 43-year-old fears, a large group of Americans and some Europeans cancelled Englishman, whom I chased for most of yesterday’s stage, blows by, their reservations at the last minute. This year, however, there are bounding over the cobbles like he’s running on a track. six Yanks in the group, while Brits form the largest contingent. I shout, “Namaste!” at Lewis’ rapidly disappearing backside. “I didn’t really worry about the politics, I just wanted to see This seems appropriate because the all-purpose Hindi greeting some place totally different,” Dusty Boyd tells me at dinner. means both “Hello” and “Good-bye.” The Himalayas fit the bill, since Boyd lives in Hawaii, where he

In the evening,

Running in the Indian Himalayas Like its neighbor Nepal, northern India offers unlimited opportunities for mountain running. Because the hut-to-hut trekking style that

is common in Nepal is less prevalent in India, a more self-sufficient approach is required for most multi-day trips. Otherwise, the cultures, cuisine and natural beauty of the two countries are similar. WHERE AND WHEN: On the


western border of Nepal, the Himachal Pradesh and Uttaranchal regions offer magnificent, crowdfree alpine parks, including the Manali Sanctuary. On the eastern border, the Darjeeling “hill station” district offers established trekking

routes in the Singalila National Park. For both regions, the postmonsoon season from early October to mid-November offers the most stable weather. Spring, from early May to late June, is wetter, but still viable.

roughest sections of trail on the entire course. The ancient roadway we’ve been following disappears at the halfway point, where we will pick our way through a maze of trails. The second reason for dread is a technical, muddy 6000-foot descent. This scramble comes at the end of the day, before we enter the town of Rimbuk. Runners who have suffered the descent before warn that it I’m looking forward to a well-stocked reduces your quads to mush. dinner table, and Mr. Pandy does not The final reason to fear this “maradisappoint, with a spread of hot soups, thon” is that it’s measured in what we now call “Pandy miles.” fresh breads and several delicious stews. “There is no reason to worry how far I build a replica of Mount Everest with this run is,” says Mr. Pandy as we take sticky white rice, cap it with a dose of our places behind the start line at 8:00 steaming yellow lentils, and head for a.m. “You simply have to enjoy it and not the dinner tables. question if it is 26 or 27 or 30 miles— Noel Hanna, an ex-policeman from The slightly dictatorial race director, C.S. Pandy you will thank me later for supplying Belfast, Northern Ireland, and his an extra few minutes of enjoyment.” With that advice, Mr. Pandy, girlfriend, Lynne Stark (today’s top female finisher), shuffle smiling broadly, signals our jeep drivers to drop the Himalayan down the bench enough so that I can drop my plate. Hanna Run/Trek banner and allow the stage to begin. ran shoulder to shoulder with Spaniard Sergio Perez all day, After only a few miles, John Lewis blasts by me, skipping over crossing the finish line with him in first place, just as they had the cobbles and looking at least as strong as he did yesterday. on the first stage. Still hurting, I decide to hold a conservative pace. Lewis is run“You won this race a few years ago, didn’t you, Noel?” I ask ning fifth in the standings, and I’m sixth, more than 20 minutes between mouthfuls. behind him. I convince myself that the reasons to be in this “Aye,” he replies. “I’ll not win it this year, though,” he adds. incredible part of the world go far beyond chasing meaningless “Why do you say that? You seem to be running as strong as positions on Mr. Pandy’s race chart. Sergio,” I ask. My next thought is that maybe Lewis will fade on the downhill. “It’s this one,” he replies, nodding at Lynne and cracking a grin. Once the cobbles recede into the smooth clay soil, the run“She’s after me all night in bed—it’s like running two races.” ning becomes glorious. The first 15 miles follow an out-and“Too bad for me, the one at night is just a wee sprint,” says back course. Lewis, in a group of three runners, passes me on Lynne, rolling her eyes. the return looking comfortable. Everyone at the table cracks up. We eat and talk, but soon At the turn-around, I sign one of the race sheets that Mr. heads begin to nod. My last reserves of energy are spent trying to Pandy uses to track runners throughfind the right bunkhouse. The thought 100-miles later, three racers approach the finish line. out the day. (“Please do not get lost of running a marathon in the morning and go running in Nepal,” he implored seems absurd. us at the start of today’s stage, adding, of for“The girls in Nepal are very pretty, but mality, good humor and drill-sergeant they are not for you to marry, so please charm that we have come to expect, try to stay in India.”) I increase my Mr. Pandy initiates the next morning’s pace slightly to try and catch Oliver Mt. Everest Challenge Marathon at Tomlin, a triathlete from London, on 7:30 sharp. For the slowest runners, a long uphill. this will be a very long day. Finish “I think I’ve spotted a red panda in times in previous years have exceeded those trees,” Oliver shouts excitedly 10 hours. A look at the course map from up the road. These shy, slothreveals why. like creatures are indigenous to the Today’s run features, by far, the Himalayas. I know (CONT. ON PAGE 60) runs a grocery store and competes in triathlons. Boyd is still tired from the big Ironman race in Kona a few weeks ago; he’s one of the few runners in the group who plans on doing just the Everest Challenge Marathon, the third of the five stages.

After our tough run today,

With the combination

ARRANGING A TRIP: Visit www. for a list of adventure-travel companies that can help with organizing, outfitting and/or guiding your running itinerary. C.S. Pandy, an accomplished mountain runner and the race

director for the Himalayan Run/ Trek, is another good resource for trip planning: Also, the India Department of Tourism has several offices in the US: WHAT TO EXPECT: The best

opportunity for planning an extended run is to follow an established hiking route, usually on cobbled or dirt roadways, with occasional sections of trail. On the popular circuits, you’ll find privateand government-run lodges, with

meals and (usually) hot showers; expect to carry a tent on remote or less-traveled routes. The people of northern India are extremely friendly and, outside of the contentious Kashmir region, the trekking districts are politically stable.


Everywhere Man McCoubrey pounds the pavement in Seattle when he must, but hits the trail at first opportunity.

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42 T

Scott McCoubrey

Packs in a lot of thankless chores—and miles—as the (unofficial) ambassador of BY MIKE MCQUAIDE the Northwest trail-running scene ›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>

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›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>› 2004 NOVEMBER | TRAILRUNNERMAG.COM 43



It’s an early spring morning in the great Northwest, and a gloomy, low-hung sky is doing what it typically does—rain. But Northwesterners are hearty folk, who go about their business with nary a thought about the weather.


And that’s why, on this Saturday morning, Seattle’s Scott McCoubrey—locked into race-director mode—is deep in the woods mui-tasking, before the start of the season’s first race in the Cougar Mountain Trail Run Series. We’re in the Issaquah Alps, a trio of 2000-foot, forest- and fern-filled bumps about 20 miles east of Seattle and the prelude to the Cascades, which are 20 miles farther and 3000 feet higher. Here, McCoubrey sets up registration tables, tells finish-line volunteers where to set up the chute and talks to park personnel about the best spot for the portable toilets. And on this particular morning, he’s also learning about Handy Hanky, a little towel attached to a spring-loaded retractor that clips to your waist. “You wipe your face then just let go,” says Handy Hanky inventor, Chris Condliff, demonstrating. “Nice,” says the fair-haired, boyish-looking McCoubrey, 41, nodding. Smile lines and wrinkles at the corners of his pale blue eyes evidence a life spent grinning while bombing up and down the mountains on skis and in trail-running shoes. He wears a black Cougar Mountain Trail Series cap (backwards) and a light blue windbreaker emblazoned with the words, Seattle Running Company. That’s the store Scott and his wife, Leslie, own in Seattle. All the while, in a baby backpack, Shaw, Scott’s ninemonth-old son, dozes peacefully. Condliff is describing the wonders of Handy Hanky in the hopes that Scott will sell them at his store. Since it opened a little more than five years ago, Seattle Running Company has arguably become the top trail-running store in the Northwest and a favorite hangout for Puget Sounders who want to get down and dirty. “If you have some extras I can give them out at the awards ceremony,” Scott tells Condliff encouragingly. “Thanks.” Then he’s off. A man on yet another mission. The race start is 20 minutes away. Armed with a can of spray chalk, Scott (and Shaw) head up the trail to mark the first turn of today’s fivemiler. Jack, Scott’s five-year-old Australian Shepherd, high-tails it after them. When it comes to trail running, Scott McCoubrey’s footprints seem to be everywhere. He’s certainly the most visible presence in the Northwest trail-running community. “Scott has been so instrumental in the development of trail running here in the Northwest,” says Rob Lang, a Surrey, British Columbia, ultra racer and himself a race director. “He’s involved in every aspect, from the grassroots level of heading up his Sunday trail runs, to directing and promoting big-time events like the White River 50-Miler.” Indeed, along with the Cougar Mountain series, McCoubrey directs the White River 50-Mile Trail Run near Mount Rainier, 44 TRAILRUNNERMAG.COM | NOVEMBER 2004


which, since Scott took over four years ago, has become the U.S.A. 50-Mile Trail Championship; the Bridle Trails TrailRunning Festival near Seattle (which offers five races in one day from five miles to 50 kilometers) and, starting next year, the Cle Elum Ridge 50K in the Central Cascades. “Trail running is still a relatively new sport,” says McCoubrey. “There’s lots of room for development, especially at the sub-ultra distances. And with the store in mind, putting on these events makes up a large part of our marketing plan. Mostly though, I just have fun doing it!” No slouch himself when it comes to putting shoe tread to trail, McCoubrey consistently places among the top overall or masters finishers in 50Ks, such as Oregon’s McDonald Forest, Washington’s Chuckanut Mountain and Northern California’s Way Too Cool. “I’ve dropped off lately though,” says proud papa McCoubrey without a hint of lament. “In the last 10K of a 50K I feel the sleep deprivation that comes with being a new parent.” Through store-organized weekly trail runs, McCoubrey leads excursions of up to 30 runners to these Issaquah Alps, or when snow levels permit, the Cascades, including Mount Rainier. Last year he started the Seattle Running Club, which already has more than 300 members, making it one of the biggest running clubs in the state. “Whenever you meet a runner around Seattle, you find they know the Seattle Running Company and probably have a story about McCoubrey getting them into the best shoes or taking them on a trail run,” says Moehl Sybrowsky, one of the top female trail ultrarunners in the country. With current or past payrolls that include perennial Western States 100 winner Scott Jurek, Moehl Sybrowsky (womens winner of 2003’s North Face Ultra Trail 150K around Mont Blanc) and her husband Brandon (who placed second overall in the Mont Blanc race and is an 11-time finisher of the Wasatch Front 100), William Emerson (record holder for the H.U.R.T. Trail 100K in Hawaii) and Hal Koerner (who, in 2003, set a record by running the 473-mile Colorado Trail in 9 days 10 hours 19 minutes), the store has employed some of trail running’s top names. “I kicked my trail-running career into gear in the spring of 2000 on the store’s Sunday trail runs,” says Emerson, a past winner of the White River 50. “Later that summer, I went to work at the Seattle Running Company to be at the center of all things trail.” Several other trail runners, including former Grand Slam of Ultrarunning (running the Western States 100, Vermont 100 Trail Run or Old Dominion 100, Leadville 100 and Wasatch



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“Whenever you meet a runner around Seattle, you find they know the Seattle Running Company and probably have a story about McCoubrey getting them into the best shoes or taking them on a trail run,” says Moehl Sybrowsky.


> >>>>>>> “I was so empowered by that, it was Front 100 in the same summer) record holder Ian Torrence, relocated to the Northwest at McCoubrey’s urging. “When I first moved to Seattle, Scott opened his home to me and let me crash there until I found a place of my own,” says Torrence. “He’s genuine, and whenever I return to Seattle, I always know I’ll have a place to call home.” On top of his already busy schedule, last spring McCoubrey was named team manager and coach for the USA Track and Field 100K men’s team that will compete this fall in Holland.

McCoubrey’s Visibility and Approachable, easygoing manner are why, in these waning moments before the start of the Cougar Mountain race, he’s sought out by everyone from well wishers to runners seeking advice to those, who, like Condliff, want to pique his interest in selling their wares. Washington-born and bred, McCoubrey’s speech has that West Coast, right-on good cheer about it; he peppers his sentences with words like “nice” and “sweet” when folks tell him of epic runs they’ve completed or have planned. He makes time to listen or offer tips. “Widen your foot plant like a duck,” he advises a trail-running newbie eager to know the safest way to run downhill on the course’s rock- and root-riddled trails. “That way you can’t roll an ankle.” Another runner asks if his New Balance racing shoes are up to the rough task, holding them up for Scott to review. “Racing 46 TRAILRUNNERMAG.COM | NOVEMBER 2004

flats are low, like trail shoes, so you won’t roll,” says McCoubrey. “You’re in good shape.” Race directing is one of several ways McCoubrey contributes to his community through running. Fifteen dollars from each $25 entry fee in the Cougar Mountain Trail Run Series goes to King County Parks for trail maintenance. Last year’s series raised almost $10,000 for the parks department. “When you expose the broader running community to parks like this, it adds significant political support for county and state park systems,” says McCoubrey. Along with the Seattle Indian Health Board, McCoubrey started a running program for Seattle’s Indian Heritage School, a middle school for underprivileged Native Americans. McCoubrey and Jurek are among the coaches. This summer, he ran a trailrunning camp in the San Juan Islands off the northwest coast of Washington for sixth- through 10th-graders, and worked a deal with Brooks to supply high-school track and cross-country runners with discounted shoes and gear. “It’s cool to pull up to a track in my van and start fitting kids,” says McCoubrey. Moments before race start, with Shaw still asleep in the backpack, McCoubrey climbs atop a small boulder to deliver prerace announcements. He entreats runners to help care for the trails by attending store-organized work parties. Then they get a bit of McCoubrey philosophizing: “Trail runners have gotten this reputation as being people who only run by and yell, ‘On


›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>›>› your left!’ so let’s change that. When you’re out there and you come across another trail user, yell, ‘How ya’ doin’?’ instead.” There’s good-natured laughter, some applause and when McCoubrey yells, “Go!” 157 runners hit the trail. McCoubrey then turns excitedly to me and says, “Let’s go cheer people on.” He hands off Shaw and backpack to Leslie and, with Jack at our heels, we’re off to the intersection of the Indian and De Leo Wall trails at the four-mile mark.

McCoubrey Remembers the Moment his life took a turn for the trails. In 1996, on a flight home after finishing the 100th running of the Boston Marathon (in 2:45), he read a story in Northwest Runner magazine about the White River 50 on Crystal Mountain, near Mount Rainier. He was intrigued. McCoubrey’s parents owned a cabin on Crystal Mountain and in the five years since he started running as something to do between alpine ski-racing seasons, he’d run those same trails countless times. McCoubrey twisted the arm of his running and ski-racing buddy, Dave Terry, a Portland, Oregon, doctor, to sign up for the race. McCoubrey finished in 9 hours 7 minutes for 12th place, but it wasn’t his time that most struck him; rather, it was just the act of finishing. He knew right away he’d found a new vocation. “I was so empowered by that,” McCoubrey recalls, seemingly still glowing at the eight-year-old memory. “It was so unbeliev-

selling more packs and gear for overnight trips too.” The 3000-square-foot store is in a brick storefront in Seattle’s Broadway district, just a few blocks from the birthplace of grunge. There are the typical running-store racks of shorts, tights, tops and caps and wall racks of shoes. The phone rings off the hook. McCoubrey, when he’s not fitting someone for shoes, spends time dispensing advice. “Hills help your speed, and speedwork helps your hills,” he tells someone on the other end of the line. “But if you’re injury prone, you’ve got to watch out and not overdo it on the track.” A corner of the store just to the right of the register serves as a trail-running “hall of fame.” Newspaper and magazine clips and photos attest the prowess of former and current employees. One of Scott Jurek’s cougar statues from a Western States 100 victory stands in a corner and an oversized check won by William Emerson rests atop a glass display case.

A Treadmill and a bank of video equipment sits in the midst of all this, an aspect of the store that, like the inevitability of seeing Jack the Dog lying in the doorway or just outside on the sidewalk, is one of the store’s calling cards. When runners try on shoes, McCoubrey videotapes them running to determine which model fits their running style best. “The treadmill is a big word-of-mouth thing,” says

s unbelievable to me that I could run 50 miles.” able to me that I could run 50 miles.” He went on to finish a couple of 100-milers but found his niche in 50Ks and 50-milers. About the same time he discovered trail running, McCoubrey was a sales rep for Montrail— he’d had years of retail experience as a Nordstrom manager and menswear consultant in Washington, D.C.—a job he was able to morph into the company’s first trail-running coordinator. In that position, he flew to races around the country to display the company’s shoes. “I always ran in the races as well,” he says. “You need to back up the product.” In 1999, Scott and Leslie purchased Seattle’s Foot Zone Capitol Hill, an athletic-shoe and casual-clothing store. They changed the name to Seattle Running Company, and got rid of most non-running related merchandise. McCoubrey brought in several high-caliber runners, including Jurek and Emerson, to work in the store. The strategy paid off—first-year sales figures doubled that of the previous owner’s yearly totals. “The way Leslie and I do business is to surround ourselves with good people and just have fun,” says McCoubrey. Seattle Running Company sells gear for both road and trail runners, but McCoubrey focuses on trail running. The store sponsors trail races only, and he directs only trail races. “Trail running is our niche,” says McCoubrey. “It helps us stand out as a retail business and identifies us to the rest of the country. Plus, it’s definitely a growth area, and it’s not just shoes. We’re

McCoubrey. “People know that when they leave the store they’re going to have a shoe that works for them.”

Back at the Intersection

of Indian and De Leo Wall, Scott and I are in a small clearing surrounded by moss-hung firs, cedars and rising vine maples. We’re cheering folks on as they emerge into the open then head back into the woods for the final mile. “Hey, Chris, you’re sweating. Wipe your brow!” McCoubrey yells to the Handy Hanky man as he passes. Smiling, Condliff obliges. Moments later, when a racer tells us about someone behind them who’s twisted her ankle, McCoubrey runs to check on her. She’s OK and after the race, McCoubrey gives her the “sprained-ankle award.” After cheering the last racer, we run back to the finish and Scott hands out the awards. When it comes to giveaway time, it’s time for him to return to Seattle for a day on the sales floor, so he does it as efficiently as he can. “It takes forever to draw names so here.” And to the small assemblage still hanging around under threatening skies, he tosses Seattle Running Company shirts, hats, socks—a bit of everything. It’s fitting, for McCoubrey’s approach to trail running involves a bit of everything, too.

Mike McQuaide is the author of Day Hike! North Cascades, and Trail Running Guide to Western Washington, both published by Sasquatch Books.


Âť gallery

Andy Jones-Wilkins soaking in a fall snowstorm, Castle Valley, Utah (this spread and next page). PHOTOGRAPHS BY BRIAN BAILEY/ COURTESY OF VASQUE. 48

» gallery

May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view. May your mountains rise into and above the clouds. —EDWARD ABBEY



INOV-8 FLYROC 310 $90

photo credit goes here lets put it here


FALL Behind S allH the daunting five-syllable biochemical names of nutrients, O nutrition are really very simple. All too often, trail the keys to goodE R E VIinto EW runners fall the trap of following the latest trends in nutrition

takimata sanctus est Lorem ipsum dolor sit amet. WEIGHT: 10.0/9.0 (all weights are Duis autemforvel eum size iriure dolor in ounces/shoe a men’s 9 and hendrerit in vulputate velit esse molestie women’s size 7) DIRT: A streamlined consequat, vel illumtrail-racing dolore euflat, feugiat this featherweight shoe is destined nulla facilisis at vero eros et accumsan to be a hit with short-distance racers. et iusto odio dignissim qui blandit praesent The super-flexible midsole provided sensitivityzzril for the trail, augue while the luptatum delenit duistread dolore gripped well on all surfaces. te feugait nulla facilisi. Lorem BIFF: Not enough ankle support, ipsum dolor sit amet, consectetuer adipiscing cushioning or underfoot protection for rocky trails or long, rough runs. elit, sed diam nonummy nibh euismod RECOMMENDED FOR: Trail speed tincidunt ut laoreet dolore magna training and short- to half-marathon alierat volutpat. quam races when you want to hit the gas. TRAIL FEEDBACK: loved veniam, the fit and Ut wisi enim ad “Iminim quis lightweight performance, as I don’t nostrud exerci tation ullamcorper suslog big trail miles. The Flyroc’s design ut aliquipmany ex ea comlobortis nisl received cipit is eye-catching—I positive comments.” modo consequat. Duis autem vel eum —Jim Korpela, Aspen, CO iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat nulla facilisis at vero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi. EDITOR’S CHOICE Nam liber tempor cum soluta nobis WEIGHTLESS eleifend option WONDER congue nihil imperdiet doming id quod mazim placerat facer possim assum. Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Ut wisi enim ad minim veniam, quis nostrud exerci tation ullamcorper suscipit lobortis nisl ut aliquip ex ea commodo consequat.


Duis autem vel eum iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat attempting to gain a boost in performance. For years, people sought nulla facilisis. At vero eos et accusam et to maximize their health and athletic performance through a low-fat justo duo dolores et ea rebum. Stet clita diet. Many of those same people now adhere to a low-carb diet. Yet kasd gubergren, no sea takimata sanctus how our bodies function remains the same. est Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet, consetetur sadipscLoremGO ipsum dolor THE sit amet, consetetur sedTHESE diam nonumy eirmod TRAIL-RUNNING eirmod teming elitr, sed diam nonumy WITH FLOW ANDsadipscing CHECKelitr, OUT CURRENT MODELS tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero por invidunt ut labore et dolore magna Trying et brand-new trail et shoes is like murky creekaliquyam in the erat, dark—each stride is eos et accusam justo duo dolores ea rebum. Stetrunning clita kasdthrough gubergren,ano sea takised diam voluptua. At vero an unknown. provide lateral support? Is it light enough? Does est Lorem Does ipsum the dolorshoe sit amet. Loremenough ipsum dolor sit amet, consetetur mata sanctus eos et accusam et justothe duo upper dolores et ea offer enough protection? Is this rightinvidunt for an ut over pronator like myself? ¶ Don’t river becauseno sea sadipscing elitr, sed diam nonumy eirmod tempor labore et dolore magna rebum. Stet cry clitaakasd gubergren, youerat, don’t which of is best for you. Trailsanctus Runner’s shoe-testaliquyam sed know diam voluptua. Atthe verolatest eos ettrail-running accusam et justomodels duo dolores et ea takimata est Lorem ipsum dolor put gubergren, each of them the trail-running spindolor cycle, performance in the Stetteam clita kasd no seathrough takimata sanctus est Lorem ipsum sit evaluating sit amet. Lorem ipsum dolor sit amet, dirt, crud ¶ With this guide in hand, your trail-running purchase need elitr, not be amet. Lorem ipsumand dolormud. sit amet, consetetur sadipscing elitr, sed diamnext nonumy eirconsetetur sadipscing At an accusam upstream swim. invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At mod tempor aliquyam diam diam dolore dolores duo vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea eirmod eos erat, et nonumy sed tempor


Trail Running’s Newest Wave












» trail tested

trail tested « PEARL IZUMI TAKE+ $85



WEIGHT: 12.9/11.2 (all weights are ounces/shoe for a men’s size 9 and women’s size 7) DIRT: An update of last year’s Take, the Take+ has the same sleek, Kevlar upper design, delivering durability and an added defense against trail debris. The heel provides pillow-like cushioning and transitions well to the midfoot and toe-off. BIFF: Hot in summer; not very breathable. Some concerns about the durability of the heel-strike area. RECOMMENDED FOR: A fine crossover shoe that tackles both roads and forgiving trails. TRAIL FEEDBACK: “The shoe gripped well, and I liked the low-profile fit. The Take+ looks awesome, too.” —Mike Githens, Malibu, CA

WEIGHT: 13.5/ n/a DIRT: Sticky rubber provided grip on rocky trails. Comfortable shoe with excellent toe-box protection and GoreTex XCR to keep moisture at bay. Wide platform delivers firm, confident strides. BIFF: Tread not recommended for icy or muddy trails. Wide cuff difficult to secure tightly. RECOMMENDED FOR: Mountain scrambling, scree and talus running, fastpacking. TRAIL FEEDBACK: “This was a Cadillactype shoe, with a comfortable fit and stable ride, but it wasn’t as nimble as some other models.” —Michael Benge, Carbondale, CO

WEIGHT: 12.8/10.5 DIRT: A high-turnover rocker sole and wide platform make this a first-rate trail model. Performed well on dirt roads and smooth trails. Sleek design makes seamless transition from road to dirt. BIFF: Midsole might be too stiff for some runners. Tread too light for supertechnical trails. RECOMMENDED FOR: The road runner just discovering the trails, or the trail runner seeking reliable lateral support. TRAIL FEEDBACK: “This shoe was light enough for short runs after work, but with enough support for longer weekend adventures.” —Annette Lillie, Denver, CO




WEIGHT: 13.8/11.0 DIRT: Durable, steady shoe that provides velvety cushioning. Good ride on fire roads to semi-technical, rolling trails. High-volume fit. BIFF: Non-aggressive treads sometimes slipped on loose rock and slick downhills. Does not drain well. RECOMMENDED FOR: Runners looking for a versatile, stable shoe, and a wide, ample fit. TRAIL FEEDBACK: “This shoe is perfect for multi-use and easy trail running.” —Bogie Dumitresco, Burlington, MA

WEIGHT: 12.7/11.6 DIRT: As with the other models in the XA series, the XA Comp XCRs offered matchless comfort. The pull-tab lacing system is lightning quick and efficient, although tucking the toggle mechanism away takes a little getting used to. A flexible shoe that gives you a delicate feel for the trail. BIFF: Tendency to overheat in warmer temps. RECOMMENDED FOR: All-around trail use in wet and cool conditions. Shoe-ofchoice for adventure racers. TRAIL FEEDBACK: “This is my favorite mud and slush shoe.” —Lindsay Brown, Glenwood Springs, CO

NEW BALANCE 906 $100


WEIGHT: 13.3/11.2 DIRT: This shoe performed well on a wide sampling of trails and conditions. Silky cushioning and support with a plush fit that still locked the foot in. The shoes breathed very well, and the trick, hourglass-shaped laces never come undone. BIFF: Soft toe-box. Outsole wore quickly and the underfoot plate is not wellsuited for rockier footing. RECOMMENDED FOR: Non-technical trails clear of scree and other sharp trail rubbish. TRAIL FEEDBACK: “A nice, light allaround trail shoe that can handle New England mud.” —Richard Bolt, Bedford, NH

WEIGHT: 14.8/12.1 DIRT: Reebok leaps off the basketball courts and onto the trails. This is a highvolume, burly shoe that takes the comfort of a sneaker and adds aggressive treads, a bolstered heel cup and firm underfoot plate. The heel cuff was as comfortable as your favorite fleece pullover. BIFF: Little toe protection. Does not breathe well. Heavy. RECOMMENDED FOR: Trail runners who occasionally hit burly trails, but prefer smooth cruising. TRAIL FEEDBACK: “It’s a reliable allpurpose shoe that can handle big rocks, moss and gravel. Plus, they also look good with a pair of jeans.” —Garett Graubins, Carbondale, CO

WEIGHT: 13.5/9.8 DIRT: A major refinement of the already solid Colorado Trail. The biggest change: a more runable, flexible platform. Snug, trim fit and softer midsole provided good feel for the trail. Stickyrubber sole provides vice-like grip on rock. Protective toe box. Sizes run small. BIFF: Tongue had tendency to slide to the side. Lacks some cushioning. RECOMMENDED FOR: Technical, rocky trails, talus and off-trail cruises. Not ideal for ultra-long distances. TRAIL FEEDBACK: “Most trail shoes are clunky monsters, but the Colorado Trail AT hugged my foot.” —Ellen McCurtin, Danbury, CT


WEIGHT: 12.5/10.4 DIRT: Saucony’s popular Omni line goes off road. The Grid Omni 4TR is a well-cushioned yet stiff shoe with a wide fit. The firm heel cup and plastic exoskeleton kept the foot locked into place—even on gnarly trails. The aggressive tread pattern chewed up even the most rugged trails. Check out the trail map on the shoe’s underside! BIFF: Too burly for light-duty trails or roads. Toe box had tendency to rub. RECOMMENDED FOR: Technical trails, the rougher the better. TRAIL FEEDBACK: “The great cushioning really helped reduce the impact of running on my typically sore knees.” —Jennifer Gee, Carbondale, CO 2004 NOVEMBER | TRAILRUNNERMAG.COM 53

» trail tested ADIDAS ADISTAR $120 WEIGHT: 14.0/12.5 DIRT: adidas’ innovative Ground Control System allows the heel to move independently of the midand forefoot areas, providing excellent heel stability and cushioning without sacrificing overall firmness. Adeptly handles road and trails. Great tread and feel in forefoot. BIFF: Heavy. Runs small. Rocks wedge in heel grooves. RECOMMENDED FOR: All but the most rocky trails, and for runners looking for good heel stability and comfort. Fits lower-volume feet. TRAIL FEEDBACK: “Good response up and down hills, and great heel cushion on the downs. This is now my shoe of choice when I want to run aggressively.” —Devin Gardiner, Basalt, CO





WEIGHT: 12.0/10.0 DIRT: A favorite of the review, this shoe was touted as comfortable, lightweight and with a good fit in the heel. The airy mesh upper breathes well, and drains and dries quickly. Very smooth transition from heel strike to toe off. Good mid-foot stability. BIFF: Tread not very aggressive and slipped on gravel surfaces. RECOMMENDED FOR: Warm-weather running on carriage roads to medium-duty trails. TRAIL FEEDBACK: “It’s a stripped-down, lightweight, warmweather trail champ. It prefers loamy trails to gravel.” —Marshall McKinney, Carbondale, CO

» trail tested: JUST IN

+ Cool-Season ISIS ZIP NECK TURTLE; $60 Sure, our female testers gushed over the soft color and silky comfort of the Zip Neck Turtle base layer, but how did it perform on chilly trail runs? The lightweight blend of polyester and lycra wicked well and dried fast, while providing a nearly frictionless layer against the skin (“No chafing!” said one tester). The zippered collar helped testers avoid overheating, although an extra layer of fabric around the collar (folded down on the inside) flopped around when the zipper was down. What our testers appreciated most was the feminineform cut that tapered in at the mid-section and out at the hips—a refreshing break from the boxy fit of many unisex tops.; 866-875-8689 GOLITE KINETIC JACKET ($199) AND PROPEL PANTS ($149) As yellow aspen leaves filtered from the sky and the weather station predicted the season’s first hard frost, I dug through my coolweather running togs, and pulled out GoLite’s Kinetic Jacket and Propel Pants. From trail 55 TRAILRUNNERMAG.COM | NOVEMBER 2004


trail tested «


Comfort running in freezing rain to backcountry skiing, I had used these garments last winter and knew what to expect. The jacket and pants (which fit more like tights) work well as a pair, since they’re constructed of similar materials. Both are designed to cut the wind and cold during high aerobic activities while wicking away perspiration. The manufacturer accomplishes this mission well, putting wind-stopping Polartec Power Shield up front and Polartec Power Stretch (a light, breathable elastic material) in the back. Both the jacket and pants have slim, athletic cuts, and worked well under other layers for more extreme conditions. Another handy feature is that the jacket sleeves zip off, leaving a trim vest (although I never knew where to stuff the sleeves). Trail running in cold weather, I typically layered a thin base top under the jacket and finished the ensemble with a light pair of gloves and stocking cap. The only drawbacks: the crotch of the pants sagged slightly, and the jacket soaked up body odor (but maybe that’s just me). 888546-5483; —MICHAEL BENGE 2004 NOVEMBER | TRAILRUNNERMAG.COM 55

RACE CALENDAR Interna tion al




at io



na l

ROCKIES: CO, ID, MT, NM, UT, WY HEARTLAND: AL, AR, IA, IL, IN, KS, KY, LA, MI, MN, MO, MS, ND, NE, OH, OK, SD, TN, TX, WI EAST: CT, DE, FL, GA, MA, MD, ME, NC, NH, NJ, NY, PA, RI, SC, VT, VA, WV PACIFIC/DESERT: AK, AZ, CA, HI, NV, OR, WA INTERNATIONAL (INCLUDING CANADA) * Indicates that a race date was tentative at press time. It is wise to confirm any race in this calendar before making plans. FOR REGULAR UPDATES TO OUR 2004 RACE CALENDAR, VISIT WWW. TRAILRUNNERMAG.COM. RACE DIRECTORS: Submit your 2005 race dates NOW! Visit

October PACIFIC/DESERT 10/02 Capitol Peak 50K; Olympia, WA; (360) 455-1400; www. 10/02 Pacific Coastal Trail Run 5K ,10K ,13.1M; Sausalito, CA; (650) 364-8256;; www.redwoodtrails. com/final/sanpablo.html 10/09 Golden Hills Trail Marathon 26.2M; Berkeley, CA; (510) 525-0337; 10/09 Serrano Canyon Delight 15K; Pacific Palisades, CA; (310) 459-3757;; www. 10/10 Bizz Johnson Trail Marathon 5K,10K,13.1M,26.2M; Westwood-Susanville, CA; 415.999.2532;; 10/10 Rumble at the Ranch Off-Road Duathlon; Yamhill, OR; (503) 497-4080;; www. 10/10 Rumble at the Ranch Trail Run; Yamhill, OR; (503) 4974080;; 10/16 Waterfalls of Big Basin 5.5M,10.5M,16M,26.2M; Boulder Creek, CA; (650) 364-8256;; www. 10/16 Cactus Cha-Cha 7M; Waddell, AZ; (623) 535-0860;; cactuschacha.htm 10/23 Good Neighbor Pharmacy Cave Creek Trail Runs 1M,5M,10M; Phoenix, AZ; (623) 551-0967;; 10/23 Seacliff Beach Trail Run 14K,22K,35K,50K; Aptos, CA; (925) 947-3787;; 10/23

10/30 Woodside Halloween Trail Run 5K,5M,13.1M,26.2M; Woodside, CA; (650) 364-8256;; 10/30 Halloween Havoc Trail Run 15K; Hagg Lake, OR; (503) 4974080;; 10/30 Pumpkin IV Scramble 12H,24H,36H; Mojave Desert, CA;; 10/30 Javelina Jundred 100M; Fountain Hills, AZ; (602) 697-0497;;



Ea st


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Pac i f i c / D



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Whiskeytown Endurance Run 8M,30K,50K; Redding, CA; (530) 246-8560;;


ROCKIES 10/02 24 Hours of Frisco 24H; Frisco, CO; (303) 635-2815;; 10/02 Danielesque Trail Marathon & Half Marathon 13.1M,26.2M; Golden, CO; (303) 271-1935;; 10/02 Lair O’the Bear 10M; Evergreen, CO; (303) 674-6441; 10/03 Emerald Mountain Potluck Race 5K,15K; Steamboat Springs, CO; (970) 870-0739; trailrunningfool@hotmail. com;

HEARTLAND 10/02 Germantown 50K; Germantown, OH; (937) 586-6546;; 10/03 Big Ten Run 10K; Ann Arbor, MI; (734) 657-0214;; 10/03 MI BIG 10 Run 10K; Ann Arbor, MI; (734) 657-0214;; 10/03 Mohican Spring Adventure Race 5H; Loudenville, OH; (614) 397-6112;; 10/16 Thunder Rolls Two-Day Stage Race 60-80M; Rock Island, IL; (563)370-2555;; www. 10/16 US Trailrunner Run in the Pines at Camp Allen 5K; Navasota, TX; (512) 263-9710; trailevents@ustrailrunner. com; 10/22 Fischer Homes The Xtra Mile 10K,26.2M,50M,100M; Lebanon, OH; (513) 932-1424; Ruthsue@countrysideymca. org; 10/23 DINO Southwestway Park 5K ,15K; Indianapolis, IN; (317) 308-6449;; 10/23 Knobstone Trail Run 5K,10K,10M,13.1M; Martinsville, IN; (765) 349-0204;; 10/24 The October Surprise 6H; Bainbridge, OH; (614)3976112;; www. 10/30 Great Pumpkin Chase 5K,10K; Elmo City, MN; (612) 2816639;; 10/31 Dillon Fall Sprint Adventure Race 5H; Zanesville, OH; (614) 397-6112;; www. 10/31 Allerton Park Trail Run 5.5M; Monticello, IL; (217) 202-1969;;

EAST 10/01 Great American XC Festival 5K ,8K; Charlotte, NC; (415) 658-1467;; www. 10/02 NEC Homecoming 5K; Henniker, NH; (603) 428-2484; enott@nec. edu; 10/02 Palmetto Trail Runs 10K,13.1M,26.2M,50K,50M; Charleston, SC; (843) 815-5267;; 10/02 Performance 6,12 & 24-Hour Adventure Races; St. Augustine, FL; (904) 285-1552; rd@performancemultisports .com;

10/02 Tussey Mountainback 50 Mile Relay and Ultramarathon 50M; Boalsburg, PA; (814) 238-5918;; 10/03 Houghton’s Pond Trail Race 6M; Milton, MA; (781) 447-2812;; www.colonialrunners. org/houghtonspond.htm 10/03 Fall Schiff Scout Mountain Bike Biathlon 14M; Wading River, NY; (631) 584-5886;; www. 10/03 The Dam Half 13.1M; Mifflinburg, PA; (570) 837-1222; 10/08 Odyssey Triple & Double Iron Triathlons; Lake Anna State Park, VA; (757) 645-3397;; www. 10/09 Blacksburg Adventure Race 24H; Blacksburg, VA; (614) 397-6112;; 10/09 Cumberland Trail Stump Jump 50K,11M; Chattanooga, TN; (423) 899-3516;; 10/09 The October Surprise 12H; Blacksburg, VA; (614) 3976112;; www. 10/10 Danby Down & Dirty 10K,20K; Ithaca, NY; (607) 272-8559;; 10/10 Pocono Adventure Trail Running Series #6 10K; MichauxState Forest, PA; (570) 476-5624; dan@poconoadv; 10/17 Croom Trail 50K 15M,50K; Brooksville, FL; (813) 884-1862;; 10/17 Ravenswood Trail Race 4.1M; Gloucester, MA, 978-281-2113;; ravenswood.htm 10/17 Ridgewalk Trail Run 14M; Wellsville, NY; (585) 593-5080;; 10/30 Fall Frolic 1M, 5K; Henniker, NH; (603) 428-2484; enott@nec. edu; 10/31 Evansburg Challenge 5K; Reading, PA; (610) 779-2668;; 10/31 Groton Town Forest Trail Races 3.4M, 9.5M; West Groton, MA; (978) 448-2813; www.

INTERNATIONAL 10/02 MOMAR #4 40K; Comox, BC, Canada; (877) GO-MOMAR;;






race calendar « 10/09 Time 2 Run Muskoka Trail Run Series: Stage II 5K; Gravenhurst, ON, Canada; (705) 385-8721; mooninthe_;


Vulture Bait Trail Race / Ontario Ultra Series 25K; London, ON, Canada; (519) 951-0119;;


10/23 Iron Lung Trail Races 10K ,20K; North Vancouver, BC, Canada; (604) 987-5901;;

11/07 11/13



Himalayan 100 Mile Stage Race 5 Days; Sandakphu National Park, India; 91-11-22772700;;


11/13 11/13 11/13


Heaven’s View Trail Run 5K, 10K, 13.1M; Tiburon CA; (650) 364-8256;;


Are You Nuts? Trail Race Series: Lake Sammamish 7K; Tacoma, WA;; www.


Pt. Reyes Beach and Trail Run 5K, 10K, 13.1M; Pt. Reyes National Seashore, CA; (650) 364-8256;;



Kevin’s Cup XIII Trail Run 8K; West Linn, OR; (503) 4974080;;



Kevin’s Cup XIII ULTRA 38M; West Linn, OR; (503) 4974080;;


Stinson Beach 12K,20K,30K,50K; Stinson Beach, CA; (925) 947-3787;;


Castle Rock Trail Run 5K,10K,10.5M,26.2M; Saratoga, CA; (650) 364-8256;;


Saddleback Mountain Trail Marathon 26.2M; Irvine, CA; (949) 857-1055;;


Topanga Turkey Trot 3M,6M,9M; Calabasas, CA; (310) 4593757;;



Owen-Putnam State Forest Trail Run 13.1M,50K,50M; Owen-Putnam State Forest, IN; Run the Mounds 5M; Anderson, IN; (765) 643-6304;; Roaring River Challenge 8M; Cassville, MO; (417) 847-3137 DINO Southeastway Park 5K,15K; Indianapolis, IN; (317) 308-6449;; Mad Cow Urban Adventure Race 6H; Columbus, OH; (614) 397-6112;; Monster Mines Marathons 32M,51M,70M; El Paso, TX; (915) 581-9541; Stump Farm Trail Race 3K,10K; Green Bay, WI; (920) 4351540; Louisiana Trails 13M,26M,50K; Shreveport, LA; (318) 7981241;;


11/20 11/21

Performance AR Series #5 4H,8H; White Springs, FL; (904) 285-1552;; www. The X-Country Marathon, Half-Marathon and 5K; Tampa, FL; (813) 404-9002;; www. Vitesse Trail Race 10M; Charlottesville, VA; (434) 293-7115;; Bluffton Off Road Duathlon & 5K Trail Run; Bluffton, SC; (843) 815-5267;;


Don’t Get Lost Adventure Running Series: Raid the Hammer; Hamilton, ON, Canada;

December PACIFIC/DESERT 12/07 OTHTC High Desert Ultra 30K,50K; Ridgecrest, CA; (760) 384-3764;; 12/12 Ho-Ho 5K; Tigard, OR; (503) 497-4080;; 12/18 Muir Beach Trail Run 11K,17K,33K,50K; Muir Beach, CA; (925) 947-3787;;

HEARTLAND 12/04 Tecumseh Trail Marathon 5.5M,26.2M; Bloomington, IN; (317) 308-6449;; 12/10 Table Rock Challenge 15H,30H; Cassville, MO; (816) 213-6931;; www. 12/13 Deer Run Cross Country Race 8K; Hudson , IL; (309) 7262022 x230; 12/18 H.U.F.F. 10.8M,50K; Huntington, IN; (260) 436-0739;;;

EAST 12/11 12/12

Hellgate 100K; Lynchburg, VA;; Performance AR Series #6 4H,8H; Jacksonville, FL; (904) 285-1552;; www.


Mt. Everest Challenge Marathon 26.2M; Sandakphu 12/19 Patagonia Running Adventure 166M; Chile & Argentina; National Park, India; 91-11-22772700;; Universal Sole.30 8/27/04 1:33 PM Page 1 (310) 395-5265; ■

Red Rock Canyon Half Marathon Presents

De Tonty Iron Fist 50K Trail Run AND 3 PERSON 50K RELAY

Saturday, October 25, 2004 Pulaski Woods, Willow Springs, Il only 35 min from downtown Chicago

Red Rock Canyon is a short 20-minute drive from Las Vegas, but it’s genuine wild country. The race route winds through a valley, between mountain peaks that soar to 7000’—the most spectacular being Rainbow Mountain with its distinctive horizontal red stripe. You’ll experience the silent grandeur of towering peaks, the freshness of pure desert air, and magnificent high-desert landscapes with 40-foot Joshua Trees and sociable burros. With temperatures in the mid-60s, Red Rock makes an ideal winter getaway, and because the race and 10K are on Saturday, you’ll have plenty of time to explore Las Vegas’ famed Glitter Gulch.

If your looking for something alittle shorter try... Rock ‘N’ Sole 5.25 Mile Trail Challenge Sunday, November 14th Schiller Woods, Chicago.

Saturday, December 4, 04 - Las Vegas, NV Redwood Trails | | | 650-364-8256

For info or to Register click Universal Sole™ 3

254 N. Lincoln Avenue Chicago, IL 60657 773-868-0893

(GIFT GUIDE) Road ID Still running without id? If you have an accident while running or cycling, do you want your family to be contacted? Do you want to receive immediate and proper medical treatment? If so, make Road ID® part of your gear — for safety and peace of mind. Road ID® has created 4 awesome ways for athletes to wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Order yours today - Your mother would want you to!


Align Your Feet And Your Body Will Follow! Superfeet’s patented shape and design works with your favorite trail running shoe to keep you comfortable so you can run the distance. Kahtoola Traction System (KTS) $129. There’s no better gift than Kahtoola’s flexible 10-point crampons. Designed for flexible running and hiking footwear, they weigh only 540g for the KTS-Aluminum and 660g for the NEW KTS-Steel. Fits women’s shoe size 5+ and men’s 4+.

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MOUNT SEVEN ZIP SHIRT ($71). This breathable, moisture-wicking top is ideal for cool-weather. Visit for more information.

SnowPack® Cold Therapy FREE CATALOG! — Packed with everything you need for all your outdoor adventures Highest quality name brands at the lowest prices. Equipment, clothing and footwear for packing, camping, climbing and travel. P.O. Box 700-TR4, Saddle River, NJ 07458-0700.

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Still using frozen peas on your aching knee? Ice it with SnowPack! Stays colder longer than other ice packs. Reusable, dye-free, nontoxic, latex-free AND flexible! Recommended by runners, SnowPack® is available with an adjustable, universal cover that fits any part of the body. Plus check out our new Body-n-Ice Kits at:


Rated as one of the lightest insoles tested by Trail Runner Magazine.Sore DAWG Replacement Insoles combine excellent support, stability, moldability and cushioning all in one. Designed with the help of Podiatrist and Orthopedic surgeons, Sore DAWGS’ abrasion resistant multi-element construction focuses on torsion stabilizing anti-pronation heel and arch systems. Available in three distinct levels of support, Sore DAWG Replacement Insoles will take the beating for you. For additional information, or to purchase on line visit us at

RaceReady RaceReady Long Distance Shorts

Pink is the latest hot color from Nalgene®. Now available in both 16-ounce and 32-ounce wide mouth and narrow mouth bottles. For more information or a FREE copy of our Nalgene catalog call 800-276-2543 or visit us online at

Count to’re RaceReady! RaceReady LD Shorts have FIVE separate mesh compartments across the back, ideal for gels, inhalers, and other items. TWO Velcro-closure pockets are placed on the sides for safely carrying keys, meds, and money. That’s a total of SEVEN pockets! See the full apparel line at or ask at your running store.





La Sportiva Exum Ridge The ultimate technical footwear tool for any mountain or adventure runner. Sticky FriXion® dot rubber outsoles for excellent grip on all surfaces. Hydrophobic synthetic leather and mesh upper provides lightweight, breathable support. Lateral flex windows provide anatomically correct flex and draining points. Dual-density RockShock midsole for cushioning and support. To-the-toe lacing for adjustability and forefoot security.


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Mark Eller lives in Boulder, Colorado, and runs in the “puny” local mountains as much as he can.

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this because we were instructed about the mysterious ways of the red panda on a pre-race field trip to the Darjeeling Zoo. Thrilled, I stop running and squint into the forest, scanning the trees for a hint of slow-moving fur. Oliver turns and begins running up the hill, stealthily. “Red panda, my ass!” I call after him. Oliver smiles slyly when I catch him at the top of the climb. “There might have been one,” he grins. “More like a red herring,” I reply. We run together for a mile or so, until the descent begins in earnest. The path gets swallowed by shoulder-high ruts: Soon, there’s no way to run together. Feeling ambitious for the first time all day, I wish Oliver a good run home and hit the gas. The entire 6000-foot descent takes about an hour and a half. I go for it, letting my legs chase after each other. By the time I see Rimbuk—the day’s destination—I’m covered in mud, and grinning broadly. At the sign-in station on the outskirts of town, I’m amazed to see John Lewis and two other runners filling their water bottles. “Well done, Mark!” Lewis shouts. His enthusiasm is genuine, as is his surprise. He then turns and bolts like a gazelle. Though I’d love to match Lewis’ pace, I realize after a few hundred yards of

chasing that it’s not going to happen. Instead, I run the last few “Pandy miles” at a leisurely pace, with Englishman Andrew Kay. Entering Rimbuk, Andrew and I are greeted by the spectacle of market day. Unlike the simple Sherpa villages we encountered in the mountains, Rimbuk is a bustling town. Shopkeepers and patrons watch us trot past. Most offer a smile and say, “Namaste,” with clasped hands and a slight bow. We try to return the greeting, or simply say, “Hello.” After five-and-a-half hours, an hour behind Hannah and Perez and 10 minutes behind Lewis, Andy Kay and I cross the finish line together. Throughout the afternoon and well into the evening, bedraggled runners make their way through Rimbuk. Despite the availability of hot showers, not one of us manages to climb off the hotel’s grassy courtyard. Instead, we sprawl across the lawn, just a few yards beyond the finish line, basking in the sun and marveling at the lush hillsides and waterfalls that now replace the Himalayan peaks for scenery. Cool evening air eventually forces us into our rooms, where we stuff our stiffening legs into sweatpants, and replace muddy running shoes with sandals, before shuffling to the dining hall for dinner. A few stragglers are still taking their final strides into Rimbuk. Harry, a Scotsman who had never run competitively before reading about the Himalayan Run/Trek in a magazine (he gave up beer and trained for two full years to prepare for it), signs the finish-line register and immediately heads for the food. I realize that with the marathon over, the hardest days of the race are now behind us. Tomorrow’s half-marathon stage will be on smooth trails and roads, and has only one real climb. A final 17-mile leg will conclude the run, and though everyone will be hurting, we’re all going to make it. I think about trying to catch Lewis, and realize the time gap is probably too great. The race isn’t even over, and I’m already wishing we had another day together, running on the rooftop of the world.


TRAILHEAD: Himalayan Run/Trek, Sandakphu National Park, India This is one of the most beautiful race courses in the world, featuring stunning views of two of the planet’s highest peaks, Mount Everest and Lhotse, as well as the lush hillsides and tea plantations that surround the city of Darjeeling. FOUNDED: 1991 LENGTH: 100 miles, divided into five daily stages of 24, 20, 26, 13 and 17 miles (the middle day comprises the Mt. Everest Challenge Marathon, which can be run as a stand-alone event). ELEVATION: 6600 to 12,300 feet. DATES: October 31 to November 4, 2004. COST: $1566 for an eight-day trip. Includes shared accommodations at Mirik Lake Resort, mountain huts at Sandakphu, lodges at Rimbuk, all meals, transportation, aid stations, guides, porters, full race support and Bagdogra Airport transfers. CONTACT:; 9111-22772700; or



LIST YOUR STORE! contact ROWAN FRYER 877-762-5423 ext. 17 or AUTHORIZED DEALER


RUNNING REVOLUTION 511 E Campbell Ave Campbell, CA 95008 408-374-9310 THE OUTLAND MOUNTAIN SHOP 929 E. California Blvd. Pasadena, CA 91106 626-568-8828

CANADA 2750 Carl P Jones Drive, Ste 1210 Huntsville AL 35802 256-650-7063

ARIZONA FOOTHILLS RUNNING COMPANY 4025 E Chandler Blvd Ste #54 Phoenix AZ 85048 480-706-3103 RUNNING SHOP 3055 N Campbell #153 Tucson, AZ 85719 520-325-5097 SUMMIT HUT 5045 E Speedway Tucson AZ 85712 520-325-1554 SUMMIT HUT 605 E Wetmore Tucson AZ 85705 520-888-1000


209 W Sunbridge Drive Fayetteville AR 72703 479-521-6340 F 479-521-8059 877-521-6340

CALIFORNIA ADVENTURE 16 1116 W. Pico Blvd. West Los Angeles, CA 90064 310-473-4574 for other SO CAL locations see:

1850 Douglas Blvd Roseville CA 95661 916-783-4558 F 916-784-9150 RUNNING AND RACING 6160 Stanford Ranch Road, Ste. 200 Rocklin CA 95765 916-316-6202

NORTH SHORE ATHLETICS 1200 Londsdale # 101 N. Vancouver, BC V7M3H6 604-990-6888 GORD’S RUNNING STORE 919 Centre St. NW Calgary, Alberta T2E 2P6 403-270-8606 F 403-283-8341 RUNNER’S DEN 239 Newport Dr. Port Moody, BC V3H5C9 604-461-8330

COLORADO BOULDER RUNNING COMPANY 2775 Pearl St. #103 Boulder, CO 80302 303-RUN-WALK BOULDER RUNNING COMPANY 3659 Austin Bluffs Pkwy #32 Colorado Springs, CO 80918 719-278-3535 BOULDER RUNNING COMPANY 8116 W. Bowles #C Littleton, CO 80123 303-932-6000

209 W. Hampden Ave. Englewood, CO 80110 800-841-0707 Free Shipping! OUTDOOR DIVAS 1133 Pearl Street Boulder CO 80302 303-449-DIVA SUMMIT CANYON MOUNTAINEERING 732 Grand Ave Glenwood Springs, CO 81601 970-945-6994 F 970-945-7586 800-360-6994 THE TRAILHEAD 707 Hwy 24 North Buena Vista, CO 81211 719-395-8001 F 719-395-8002 866-595-8001



SOUND RUNNER 1008 Main St. Branford, CT 06405 203-483-8222 F 203-483-8298 SOUND RUNNER WITH NO BOUNDARIES 264 York St New Haven CT 06511 203-865-IRUN (4786) F 203-483-8223

CAMPMOR 810 Route 17 N Paramus, NJ 07652 201-445-5000 800-CAMPMOR F 800-230-2153 THE RUNNING COMPANY OF MONTVALE 14 A Chestnut Ridge Rd Montvale, NJ 07645 201-391-6008 F 201-391-6012

FLORIDA RUNNING WILD INC. 1133 N Federal Hwy Fort Lauderdale, FL 33304 954-565-9400 F 954-565-9421


3906 Roswell Rd Atlanta, GA 30342 404-814-0999

ILLINOIS RUNNER’S HIGH 7 S. Dunton Ave Arlington Heights, IL 60005 847-670-9255


9220 Pulaski Highway Baltimore, MD 21220 410-687-6400 F 410-687-7311

MISSOURI METRO WALK + RUN 7449 Broadway (NE corner of 75th and Wornall) Kansas City, MO 64114 816-822-9000 F 816-822-9003

NEBRASKA MOOSES TOOTH OUTDOOR COMPANY 720 N 27th Street Lincoln NE 68503 402-475-4453 F 402-475-2897

NEW HAMPSHIRE ENDURANCE 122 Key Rd Keene NH 03431 603-357-3232

CAMPMOR 800-CAMPMOR 888-707-6708 100 Tremont St. Chattanooga, TN 37405

NEW MEXICO 800-499-8696 5045 E Speedway Tucson AZ 85712

8204-A Menaul Blvd NE Albuquerque NM 87110 505-299-8922 F 505-294-4480 RUNNING HUB 333 Montezuma #6 Santa Fe, NM 87501 505-820-2523 TAOS MOUNTAIN OUTFITTERS 114 S. Plaza Taos, NM 87571 505-758-9292

NEW YORK PEAK PERFORMANCE SPORTS 184 Main New Paltz, NY 12561 845-255-8200 ROCKVILLE CENTRE RUNNING COMPANY 220 Sunrise Hwy Rockville Centre, NY 11570 516-594-3405 F 516-594-3406 WEST CHESTER ROAD RUNNER 179 E Post Rd White Plains, NY 10601 914-682-0637 F 914-949-4166

NORTH CAROLINA JUS RUNNING 523 Merrimon Ave, Ste. 1 Asheville, NC 28804 828-252-7867 F 828-252-7817

TENNESSEE ROCK CREEK OUTFITTERS 100 Tremont St. Chattanooga, TN 37405 423-265-5969 and 2220 Hamilton Place Blvd. Chattanooga, TN 37421 423-485-8775 RUNNER’S MARKET 4443 Kingston Pike Knoxville TN 37919 865-588-1650

UTAH WASATCH RUNNING CENTER 8946 S State St. Sandy UT 84070 801-566-8786


85 Main St. Burlington, VT 05401 802-658-3313 F 802-658-5083 800-882-4530


OHIO SECOND SOLE ATHLETIC FOOTWEAR 5114 Mayfield Rd Lyndhurst, OH 44124 440-449-8508

PENNSYLVANIA ELITE RUNNERS & WALKERS 5992-E Steubenville Pike McKees Rocks, PA 15136 412-490-0881 F 412-490-0882 877-RUN-WALK

FAIRHAVEN RUNNERS 1209 Eleventh St. Bellingham, WA 98225 360-676-4955 SOUND SPORTS 80 Madison St. Seattle, WA 98104 206-624-6717 F 206-622-3121 800-279-7551 SPORT TOWNSEND 1044 Water St Port Townsend WA 98368 360-379-9711




» Illustration by JEREMY COLLINS

Dirt is Better CAN AN OLD RUNNER LEARN NEW TRICKS? I recently learned that what I do isn’t really running.¶ Moving at a moderate pace up and down steep trails and over rocks and roots, jumping over creeks and splashing through puddles doesn’t qualify. So says a good friend of mine, whom we’ll call Mr. Runner Geek from the 1970s. One Saturday, I agreed to meet that friend for an afternoon run. Mr. Geek wanted to run two hours and told me to meet him in the bank parking lot north of town. He’s a veteran of about 50 road marathons around the world, so I resigned myself to pounding the pavement. I found the cushiest shoes I could and apologized to my knees before heading out the door. After catching up on the usual subjects—family, work and the demise of our 62 TRAILRUNNERMAG.COM | NOVEMBER 2004

beloved Chicago Cubs—I couldn’t help but ask him why the heck he always runs on the road. “Oh, I forgot, you’re a trail runner, so you’d rather be running on dirt,” he said with a smirk. Are you kidding? Of course, I’d rather be running trails, I told him. Would you rather sit in a room with no windows or look at extraordinary, natural scenery? “I respect that there are crazy people who like to go out for 30, 40 and 50 miles in the mountains,” he said. “But how can you call it running when you’re carrying a backpack full of water? I’ve seen guys carry enough gear and rations for a week on a deserted island.” He then informed me that we were currently running about a 7:45-permile pace—still well below his lactate threshold. I told him it was probably because of the aerodynamic form created by his Speedo-like running shorts and nerdy singlet. After more debate, I conceded that there’s nothing wrong with running on the road once in a while. Sometimes it’s the only option. But there isn’t anything wrong with driving a Chevy Impala or listening to Air Supply, either, if it’s all you’ve got. It was about that time that a noisy pick-up truck zipped by us a little too close for comfort. “Yeah, whatever,” he said, flipping his middle finger to the truck as it sped away. “I just don’t think 10-minute miles qualifies as running. When I go out for a run, I want to feel like I’m moving faster than a power hike.” And I want to feel that my spirit flies as the rest of me rocks rhythmically over the terrain. Running on the roads, all I do is ache to the tune of creaky knees and incessant pounding. Sure, I stub the heck out of my big toes on occasion, but it beats sucking fumes. Only thing is, I have a bad feeling it makes me Mr. Runner Geek of the 21st Century. Brian Metzler is the author of Running Colorado’s Front Range and the founding editor of Trail Runner.

Climb High.127 6/13/03 11:47 AM Page 1

Lightspeed 35 PackThis light and fast pack is made for Adventure Racers or “Grade V” in a day climbers who will push through any conditions to reach their destination. The Lightspeed 35 features a combination of feather light fabrics and skeleton tough construction. V-compression straps, elastic hip belt, axe loops, hydration system compatibility, gear loops and top pocket complete this functional pack. (35 liters, 2135 Also available in 10, 15, 25 liters sizes $115.00

Ketok Jacket When it’s wet and windy, the Ketok is the only shell to have handy in the top pocket of your Lightspeed pack. Featuring Gore’s new Paclite 3rd generation with higher breathability and ultra light construction. Other features to help you feel comfortable are an adjustable hood with reinforced brim, reinforced shoulders for abrasion resistance, mesh lined chest pockets and core venting for enhanced breathability, napoleon stash pocket and lengthened back to cover you completely. Women’s version available. $265.00 15.5oz.

Courmayer Pant Foul weather approaches, sunny Colorado peaks or climbing at your favorite crag, this lighter weight version of its big brother the Champ pant wants to go everywhere with you. Constructed of Schoeller Dynamic material, which provides excellent breathability and a full range of motion. High abrasion areas reinforced with tough Dryskin Extreme. Men’s & Women’s $165.00

Tested by extreme alpinists: Ropes, harnesses, clothing, shoes, backpacks and sleeping bags of top Swiss quality. US distribution by Climb High 1-802 985 5056,

For a free catalog: SEE your local dealer, CALL 303.443.8710, GO TO

Buzz Burrell Vail Hill Climb, Masters champion

Lisa Isom Vail Hill Climb, 2nd place

Bernie Boettcher Vail Half Marathon, 1st place

Peter Maksimow Mt. Baldy Run to the Top, 2-time winner

Tom Borschel Rendevouz Hill Climb, 6-time winner

Mark Werner Mt. Fuji Climbing Race, 1st place

Galen Burrell Pikes Peak Marathon, 1st place

Dave Dunham Mt. Washington Hill Climb, 3-time winner

big image: Teton Photo Works Š 2004 La Sportiva N.A.

Profile for Quent Williams

Trail Runner Issue #30  


Trail Runner Issue #30