Come Monday 3rd September 2012 I will embark on the hardest race I have ever entered. I willingly admit to feeling rather overwhelmed and under prepared at the moment but, hey ho and all that jazz, I do like a challenge.

So just what is this race that already has some butterflies fluttering by in my belly? The Dragon’s Back Race is the answer. For those who may be unaware of this infamous race here is a little background information.

The race has only ever been held once before; back in September 1992. September 2012 sees the 20th anniversary of that race, and just like the catwalks are featuring fashion from the 90′s, it was decided that the time was right to reprise the Dragon’s Back Race. Starting at Conwy Castle, the route follows the mountainous spine of Wales, 5 days, around 200  miles and 45,000 feet of ascent before the finish at Carreg Cennan Castle. Runners must navigate their way through the route and will spend each night camping.

Sound fun? Yeah, I thought so too. What appeals to me is the mix of skills needed to accomplish such a challenge; fitness for sure, but also sound navigational skills, hill toughness, endurance and a good dose of being able to suffer a bit whilst taking optimum constant care of yourself – both physically and mentally.

It’s going to be a toughie, no doubt ’bout that. I’ll be writing regular reports on my training and preparation and look forward to receiving any suggestions, comments, advice and words of wisdom you may have to offer.

To give you an insight in to the race here is a  classic piece of footage from the 1992 event.

Visit the Dragon’s Back Race Website for more information on the event and its history.

www.dragonsbackrace.com

It is Tuesday morning and I am finally coming down from a ridiculous high!! On Saturday, I competed in the Rock Creek Scenic City Trail Marathon with my husband, Eric, and our two good friends from Memphis (Nancy & Clay).  We all signed up for the Rock Creek’s Stage Race in June, and the Trail Marathon provided a preview of day two’s course on Raccoon Mountain.

Excited to see friends from Memphis!

Side Note: I mentally prepare differently for road marathons than trail races. This race was challenging to wrap my brain around because it was 26.2 miles, but on the trails. During road marathons I have an idea of what pace I want to keep and I am attuned to every split. Trail running is totally different for me. I usually do not have much of a time goal, and if I do it’s usually + or – an hour or so. I feel at peace in the woods and usually make new friends along the trail, losing track of time, having no idea what my splits are, and overall enjoying a day to play in the woods. I decided prior to the start that I would just see how I felt and choose my pace accordingly with no time goal in mind.

We got to the race start about an hour and a half early and enjoyed Rock Creek’s coffee and bananas, catching up with other racing friends, and enjoyed watching the dense fog rise from the mountains. We knew it was going to be a hot one, but man it was a beautiful morning!

View of the Tennessee River Gorge race morning. WOW!

The race starts on pavement for about .8 miles before heading on to a narrow single track, so I wanted to make sure I had a good spot in the pack once we hit the trails. I started off way too fast, running a sub 7:00 first mile, which comes back to bite me later in the race.

I cannot say enough great things about this course! It was a double loop (for the marathoners and the half-marathoners completed a single loop) around a lake on top of Raccoon Mountain, with an elevation gain of a little over 2,400 feet. The course is beautiful single track, runable and very well marked. There were six aid stations fully stocked with hydration along with smiling and cheering volunteers. Aid Stations, of course, become quite a highlight when you are fighting fatigue and need a good dose of encouragement and fluids!

Marathon Race Course

I knew there were a few ladies ahead of me, but I had no idea where I was as far as overall place was concerned. After the half-marathoners broke off towards the finish line and the marathoners continued, I hit an aid station where the volunteers were excited to tell me I was the first female to come through. My first thoughts were “No way!” but they assured me that another female had not run through. At this point, it officially turned into a race for me. Could I hold on for 13 more miles?? I honestly was not sure, but I was going to give it my best shot.

Look at that awesome single track!! (Thank you Jeff Bartlett for the pictures!!)

The second lap was phenomenal! I found my groove and felt much stronger than the first lap. I ran and chatted with a few folks that made the time pass quite quickly, and everything felt great until I had about 4 miles left. It was HOT (mid-80’s) and I started feeling small twinges of cramps in my calves. I have never cramped in a race, so this was unchartered water for me. I double GU’d (is that a word?!) and prayed that the twinges would not turn into full blown cramps.

WooHoo!!! Loving a day to play in the woods with my fellow competitors!

The GU’s held off the cramps until around mile 24 at which time my calves started fully cramping. I was pretty bummed because my body felt pretty good, but I had to slow the pace significantly to keep the cramps from spreading elsewhere. The last aid station was 2 miles from the finish, and someone told me I was “lookin’ good”. This meant that I was definitely looking better than I was feeling. About 5 minutes past the aid station I could hear the finish line music. I WAS PUMPED! No way the aid station was a full 2 miles from the finish line!!

Oh but it was. The beautiful trail kept throwing me curve balls and I zigged and zagged all through the woods and up and around switchbacks. At one point, I swear I could smell the burgers cooking at the finish line. Finally after what seemed like forever, I popped out of the woods on to the pavement. I ran the quarter mile to the finish line with Eric yelling at me to “run”. I smiled as big as I could and crossed the finish line in 22^nd place, with the Race Director announcing that I was the top overall female. It was AWESOME!!

I have never been on a podium before, so I think I was a bit overwhelmed. To the women on my right and left, Lindsay & Natalie, – I don’t even remember telling you “Congratulations!” You guys are incredible and pushed me to run harder than I have in a long time. Can’t wait to meet you on the trails again soon!!

The Rock Creek folks absolutely spoil their top finishers and hooked me up with a pair of new shoes, tent, hydration pack, Suunto watch and some other awesome gear!

A proud husband who told me I had to carry my plate around for the rest of the day and is still calling me “Champ!”

If you are new to trail running or a seasoned veteran, I highly recommend the Scenic City Half or Full Marathon! Thank you Rock Creek, volunteers, fellow runners, and everyone who put their time and energy into making this event a classic!

Current distance: 62.9miles

Jumping for joy on the old railway line at the Keswick Mountain Festival

OK, I may be an ultra marathon off target, but I’ve been pretty consistent over the last week or so. Yet, the most pleasing aspect is that I haven’t been experiencing any pain like I was and I have actually been (whisper it) enjoying my running!

For the most part I’ve ditched my usual need for speed in favour of just covering the miles and this has helped my legs to feel less battered as I build them back up to the stealth bombers they once were.

That said, I did put in a decent pace last night, covering 3.14miles in 24mins 19secs. That’s an average of 7.44mins/mile which isn’t too bad. Why did I run so fast last night? Well, I was racing the train as I was planning on picking up Jo from the station. What I hadn’t realised that her unanswered phonecalls were not to tell me what time the train got in as I thought, but rather to tell me she wasn’t on the train! Dang! If only I’d known I wasn’t so pushed for time I would have slowed down and covered a greater distance.

Oh well, it felt nice to be speeding past the Plymouth Youth as they yelled the obligatory “Run Forrest, Run!” Bless them.

Please support me in my challenge and donate to Macmillan Cancer Support via my Just Giving page at: http://www.justgiving.com/RyanScottsOlympicChallenge

Image from Born to Run

Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
I Corinthians 9:24-27 (NLT) 

At one time I used to run.  During my lunch breaks, in the evening at the local track, even one Sunday afternoon between church services.  At the 2007 AIDS Walk NY, I and another runner did the 6.2 miles running; after which I ran down the length of Hudson River Park!  When I ran I felt free.  Even a jog would be liberating to the soul.  And don’t get me on trail running!  My God, talk about a pleasure to the soul!  Being out there with God and Nature was a time I savored.  At times I would run and hit that “zone” where I’d get that “runner’s high” as well.

However, after we had our child I started to get soft.  Oh a couple of times in the interim years I would pick it back up again and start up, but then I fell off the wagon-citing work, personal/home responsibilities, etc.

I soon paid for it.  Weight that I shaved off started to return.  Suits that one time I had to buy suspenders for they got so loose now are tight.  I feel irritable and lethargic at times, not wanting to get out of bed; whereas not so long ago I could bound out of it.

However, I’m currently reading a book titled Born to Run by Christopher McDougall.  This book tells of the Tarahumara, an isolated tribe in North Mexico’s Copper Canyon;  a tribe that can run with speed and endurance that boggles the mind.  McDougall also shows research that has been done to show that running is in our genetic makeup from our prehistoric days; and how (sadly) we’ve pretty much stopped.  When McDougall wrote about what the lack of running can do to a person, he was right on my street.  But as I read the book, I have a renewed interest in hitting the road again!

Reading Born to Run pricked my curiosity about how we as a species have been blessed with the power to move.  And with that power to move, we become close to ourselves and the Creator.  Is it any surprise that Paul used the running analogy in the Christian journey?    Yes, I know Paul was referring to the foot races he saw the Olympians do in his time.  But why did Paul choose running?  Why not the discus, some other field sport?

Maybe because running is about endurance and getting in tune with your self.  When I ran, my body worked in its own unique rhythm.  When I paced myself rightly, I felt I could run for hours; my only limitation was the time I had.  The Christian journey is a run of spiritual endurance where you get in tune with your inner self.  It’s when we get in touch with ourselves and run the race with endurance we mature as spiritual beings that are one with the Divine.  Also, our bodies become more fit, alive, and energized; and isn’t that what an encounter with the Divine should do to us spiritually?

Maybe it’s time for me to run again!

Peace!

I once more enjoyed the feeling of going fast for a decent period and ran the last mile in about 6:40, which is fast for me.

I ran the Castle Combe Circuit (CCC) on Sunday. It was my first chance to use my new Merrell Trail Gloves (TGs), which Merrell very kindly gave me to aid in my big running summer for Excellent, because I make regular contributions to their Facebook page (general reports on my outdoor activities with mostly praise and a little constructive criticism of their ‘barefoot’ shoes).

I’ll keep using my old pair of TGs, which have far less tread, on firm trail and road runs: when I compared them to the new ones, I was shocked to see how much tread I’d managed to get through. The new ones give a little more confidence in softer going, although much of the CCC was earthy rather than muddy. The luxury of having a ‘good’ pair and a worn down pair is great!

Seeing as Merrell have been so kind to me, I’ll definitely use TGs on the South Downs Way 100 and report back to them on this fairly extreme test.

http://www.justgiving.com/excellentlondonmarathon
http://uk.virginmoneygiving.com/excellentlondonmarathon

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.” – Steve Prefontaine

Are you ready to step up your game? Then it’s time to enter the demanding, ever-challenging new sport of Obstacle Course Racing. These grueling, unpredictable endurance races include a combination of mud runs, trail runs and road racing along with physical obstacles and mental challenges. These races will not only test your speed and strength, but also your agility, resilience, stamina, ingenuity, and gut instincts. These far from ordinary races require far from ordinary training!Victory’s Edge coaches can help you tap your inner fire and unleash your athlete of STEEL. The specialized strength and conditioning portion of this program is designed to achieve your maximum potential and prepare your body and mind for all the twist and turns each race presents. Life is an obstacle in and of itself, TRAIN TO CONQUER!

Included with This Program:

• Initial consultation to discuss your goals and other training considerations
• One phone consultation per month to review your plan week by week making the necessary modifications
• Emails and texts as needed
• Schedules of Strength, Core Training, and Conditioning to mimic the unpredictable and unusual challenges of an Obstacle Course Race
• Tips for running in adverse conditions, including trails and mud
• Suggestions for sharpening your problem-solving skills
• Examples of physical and mental challenges from past races and strategies for how to handle them
• Inspiration to tap your inner strength to achieve maximum performance!
• Training Log Template

You can view the plan and others on  Victory’s Edge ’s corresponding blog page, or visit the Victory’s Edge website at http://victorysedge.com/plans.htm.

This coming Saturday is the annual SEHGAHUNDA TRAIL MARATHON and I can honestly say I haven’t been so excited for an event in a long time!

Training has been solid, distance isn’t crazy compared to other things I’ve been doing, the route is familiar, and “the pain cave” and I know each other better now than ever before… cannot wait to just go out, have fun, and see how fast I can push myself on 26.2 miles of densely-wooded single track with dozens upon dozens of gully scrambles along the edge of the “Grand Canyon of the East” – NY’s Letchworth State Park (pic above)!

Shooting for as close to the 5 hour mark as I can get – will definitely be posting a race report afterwards; all the best to everyone else who will be out there!

At around 5°C it was quite a cold start to the morning, but nothing better to warm you up than a refreshing run in the scenic Muldersdrift countryside. For us city dwellers a trail run is just the best excuse to escape from the city and spend some time closer to nature.

The Muldersdrift countryside.

Arriving at the Avianto Clubhouse.

My hubby and friend joined me for the race. The more the merrier!

Ready for a run.

The smell of fresh coffee and the pumping music at the Avianto Clubhouse woke us up and got us in the mood for the race despite the cold.

A little pre-race stretching.

I started out strong but during the second half of the race I was struggling a bit. Possibly pushed a bit too much early on during the race, not having been running that often lately. Or it may have had something to do with my dinner of popcorn and red wine and not much sleep the previous evening… This lead to me spending quite some time on the heels of a little guy of about 7 or so, and boy, did I have to fight to keep up! After a kilometer or so of my ego being bruised by the little bugger, adult endurance and bullheadedness prevailed (or he just decided to spare the tannie‘s feelings) and he fell back. Well, I suppose the fact that I have to move around about five times more weight than him is a fair excuse…

Anyway, I finished in 36:34, which was, according to my Garmin stats, my best average pace yet for a trail run. So all in all a successful race.

Race completed and medal earned!

Let me start by saying I have learned my lesson: I will never explore a new trail, especially if it contains “goat paths”, without looking at trail information beforehand. The run to the trail was fine and uneventful. I kept my pace slow, because I knew I had some tough climbs ahead of me. Oh, if only I knew how tough they were.

The loop from the trailhead. Because including the route to and from my house would be dumb.

It’s hard to see from the picture, but from just before the 1/2 mile mark to just before the 1 1/2 mile mark, the trail climbed over 1,000 feet. The maximum grade in that route was 33%, but I don’t think it includes the vertical climbs I had to scale. I didn’t run a single step of this portion. I rock climbed, I scrambled, and I got lost a few times, but I didn’t run. Running was impossible. And yet my heart rate was through the roof the entire time. I got to the top, and was greeted with this view:

But I didn’t stop to admire the scenery for long. I still had a long ways to go. I started the descent down the backside of the mountain and realized that running the entire descent was out of the question. I could run parts of the trail, but other sections contained loose rock, cliff edges, boulders to scramble over, narrow rocky stairs, etc. etc. Again, I focused on keeping my heart rate high whether I was walking or running, and just kept moving my feet. At this point I realized that running the extra two-mile loop I had originally planned on was out of the question. This run was going way over in time, and I was exhausted. Fortunately, the trail leading back to the goat path is very gentle, and while it’s all uphill, the grade is reasonable and the path is in great condition. I jogged back home and collapsed onto the sofa. It took me two hours to cover 8 miles, and they were some of the toughest 8 miles of my life.

So, lesson learned: don’t think you know what a trail will be like, unless you’ve looked at some stats or read some information about it. Rookie mistake! But really, I haven’t had that much fun while running in a long time. I could really get into this trail running thing!

Have you ever found yourself on a trail or training route that was nothing like what you were expecting?

Just in case any one has been wondering (or worried), no I have not dropped off the face of the earth… or stopped training.  Life has simply gotten chaotic, and given the choice between getting in a blog post and getting in a workout- I’m going to pick the workout every time.  Don’t be offended! I still love you all.

SOOOO here’s a quick summary of life post Tough Mudder:

• Went to the chiropractor who, instead of scolding me for running, asked how it was and told me how he’s always wanted to do one.  Unlike me, he hasn’t because he’s afraid of getting injured and missing work.  I think he should stick with that plan until my shoulder is all healed.
• Did some light training so as not to further aggravate my shoulder in the week after the Tough Mudder.  This included some running and [stationary] biking (love pedaling around in circles!!!! not really… but at least it gives me time to read) because that’s pretty much all that I’m allowed to do.
• Celebrated Mother’s Day, and found out my sister was pregnant- SUPER EXCITING
• Got a message from my sister the following day after her doctor’s appointment that it was twins and they were expecting a miscarriage.
• Spent time off from work with my sister who was understandably devastated. I brought her important grieving tools- Ben & Jerry’s, chocolate candy and cookies, and tissues with aloe.  She told me thanks for making sure she would still look pregnant even if she wasn’t any longer.
• Found out my Ultra Beast training/lifting buddy had ditched me for my cooler boot camp friends (who he met after I invited him to do the Tough Mudder with us).  This is likely partly do to him feeling responsible for injuring my shoulder and partly because they are shiny and new (plus I can’t compete with single women).  After initially being hurt about the fact our friendship has pretty much fallen to the wayside now that he is over his break up and in better shape- I’ve decided that I will just use this as further motivation to train harder and kick his ass in September…. jk…maybe
• Worked some crazy off shifts at work
• Attended my brother’s graduation for his master’s degree- SUPER PROUD OF HIM!!!
• Started some light weight lifting because my shoulder felt “normal” for several days, and I can’t help but push it… I used really light weight to be on the safe side.
• Spent several days putting together a graduation party for my brother
• Did a little more light lifting and some trail running (where my legs felt like lead… maybe from the 20 miles on the bike and lifting the day before…)
• Felt elated that my shoulder is still behaving despite the fact that I haven’t exactly been
• Spent an afternoon on the boat with Adam and some friends- including my girl Kelly.  I was a very good girl and didn’t attempt any skiing or knee boarding… even though it was killing me not to!  Still managed to have a good time anyway.
• Finally had my family over to celebrate my brother’s graduation yesterday and ate WAY too much.

That pretty much brings us up to the present.

I also went to Home Depot this past week and picked up some sand bags for a very exciting home craft project.  All I need to do now is pick up some colorful duct tape…. more on that to come.

Today my plan is to maybe get a run in and hit the gym later depending on how my shoulder is feeling.  I am REALLY trying not to over due it.  I don’t want any further setbacks!  However, now that it is feeling better it’s really hard not to want to push it- especially with the Spartan Ultra Beast coming up!  For now I am trying to sit tight as best as possible and remind myself that I still have plenty of time to train (even if I don’t completely believe it).

Related articles

• “You have crunchy muscles…” (runningthriver.wordpress.com)
• I Just Did Something Crazy… (runningthriver.wordpress.com)
• Tough Mudder Recap(Or How Maximum Results Boot Camp Owned Vermont) (runningthriver.wordpress.com)
• Frustration is a Four Letter Word (runningthriver.wordpress.com)
• Blog Post: Tough Mudder moves to Northstar (buzz.snow.com)
• My Non-training Update (runningthriver.wordpress.com)
• When the going gets ‘tough’ … (vttoday.com)

Saturday morning I took her out in the jogging stroller for the first time.  I was really nervous that it would be difficult to handle and maneuver around people, or that it would just be really hard in general, so I took her to a very flat trail to test it out.  I also convinced my hubby to come along.  He is recovering from ACL surgery and running is one of the few things he is allowed to do.  We all ran together for the first 2 miles, then he turned around with the baby and I carried on.  After about 5 minutes with the stroller it seemed really natural, so I’m excited to take her out again.  She also slept the majority of the way which was nice.  (OK, stroller naps in my mind do NOT count as a real nap!)

Later on that day we had a house warming party to go to for a co-worker who is now our neighbor.  It was pretty small but still fun.  They had it catered by a local BBQ place and I have to say, Teagan LOVED the pulled pork!  Mommy’s little carnivore!

mmmmmm…meat!

On the walk home she fell asleep again in her stroller, but that lasted about the 5 minutes until we got home.  Napping strike for the rest of the day, but at least she still went to bed at a normal time!

On Sunday I wanted to go back to my trail from last weekend so hubs and Teagan hiked while I went for a run.  We left right as she was ready to go down for a nap and I just assumed she would sleep in the baby carrier, but you know what assuming does!  Anyway, here is a fun stream crossing I had during my run.

no wet feet for me!

I also saw a few of these little guys.

frog or toad? I dunno!!

The rest of the day was spent doing yard work and keeping a VERY tired baby happy.  She just didn’t want to nap!  Bedtime went down without a hitch though so I guess I won’t complain.  Besides, instead of crying my overtired baby gets the giggles…see!

And now it is Monday, and Teagan is sleeping soundly in her crib for her morning nap.  I guess weekends are just too much excitement to miss!

~~~

Big thanks to Am I There Yet for being a part of OBA and signing up for the blog swap.  To all her readers…hello! My name is also Julie and I blog over at ROJ Running. I started running in 2007 and caught the trail running bug about 3 years ago.  In 2010 I completed my first 50K, in 2011 I completed my second and am currently training for a 100K. Yikes! 

Now, please don’t skip out on this post quite yet. I’m not trying to get you to drink the long distance running kool aid, but I am going to share my experiences with getting into trail running. For everyone who is curious about making the switch from roads to the woods, here are my top three tips and insights.  

Note: In many of my descriptions I refer to ‘racing’, to keep things simple, let’s all agree the same ideas apply to both training runs and race runs.

 #1. It’s going to use different muscles. 

This may seem obvious, but for me it wasn’t black and white as to what those different muscles were and how to tone them before a run.  The first thing I noticed about trail running is it is both harder and easier than roads. What I mean by this is when I run on roads I am constantly slamming my feet down into tough unforgiving pavement.  In this aspect running trails is easier for me. On the flip side, when running on roads it is usually easy to see what is ahead and the terrain is generally the same the whole route, maybe a few hills. When running trails, depending on the recent weather there may be mud, rocks, trees, animals or other people on a single track trail. Each person will decide what is easier for them, and which new muscles it challenges, but everyone can agree it does use a different set. The below picture is from the Buckeye 50K 2011. When you’re on a hill and wishing there were stairs instead, think of this image and the “piano keys” 88 steps.

Moving on to training…if you are like me when I started running, and even much longer after, you have not invested much time working on your c-o-r-e (it’s a 4 letter word to many). In fact you may believe legs are the only thing in this game. Not true. The different muscles you’re using? It’s your back, your sides, your arms, your chest, your abs, obliques and so many others. They are needed to stabilize movement, to catch a fall or tackle a hill. Get to the free weights or machines ASAP, do your crunches and your planks…you’ll thank me later. If not and you push through the pain, you may end up in physical therapy or the chiropractor’s office. Trust me, that isn’t a way to spend the summer. 

#2. Run for distance and not time. 

If you’re hoping to get into trail racing, forget looking for your first 5K. You may be lucky to find a 4 mile race. Most trail races start at 5 miles and only go up from there. If you’re into half marathons, better know your conversation rates because trail races will call it a 25K and you’ll be running 15-17 miles instead. 

There are a lot of reasons people run for distance and not time. As I mentioned before, the routes are unpredictable, you may get out there and the mud and down trees add 30 minutes to your training, or the route is unexpectedly less crowded and you zoom through even the toughest sections. Unlike the road where you can stop at any point, cut through some yards or businesses or grab your phone and call for a ride, the trees are in your way for a lot of trails. Either you backtrack completely or you finish the loop/route to get to the trail head or parking lot. Also, be prepared to take a hit on your pace. Chances are you are not going to make a 1:1 transition. When I started using trails, I found my road pace was between 9-11 minute miles. My trail pace? 15-20 minute miles. Even now I run around a 9-10 minute road mile and on a good flat trail my pace is 10-12 minutes. For a long distance race, I’m pleased averaging a 15:00/mile pace. 

#3. You’re probably going to need different fuel 

This one may be debated, but in my experience, if you’re running for a longer time, with fewer rest stops in between and burning more calories from the extra muscle involvement, getting the nutrients you require will involve a switch up in fuel. And if it doesn’t, than be prepared to carry your own goods during a race because aid stations will be stocked differently. 

Hydration and nutrition are very personal topics and something everyone must learn on their own. In regards to hydration, I wrote a post last year on Nathan Hydration products, if you’re looking for a carrier. Personally I like a waist pack with different bottles. Then I can carry water and an electrolyte drink. My friend Gale likes a waist pack with a single bottle on the small of her back. Another of our friends swears by a vest (like a book bag for water). Some people respond well to water, others to sports drinks or the like. Another reminder about aid stations, they’re not located every half mile. They are probably not located every mile. For longer races they will be every 4-6 miles. Given it is taking longer to complete the distance….do you know what you need? 

What about food?  Trail runners eat junk food. I shouldn’t say it like that…but it’s true. Road races, there are GU or Hammer Gels, oranges, apples, and bananas as options at many races. Trail running? The aid stations have bowls of M&Ms, cookies, PB&J sandwiches, potatoes, crackers and other various treats. If those are not your cup of tea, be prepared to carry your own when you start racing. The below photo is part of an aid station from the Burning River 100 miler in 2010.

Obviously those three tips are not the only things you need to get started, but they are a start. Discussions on shoes or gear become more detailed depending on your local terrain and current weather. 

Not sure if trail running is for you? Ask yourself: 

Do I want a challenge?

Do I want to see parts of where I live from a new perspective?

Do I need a chance to unwind and be alone with my thoughts?

or 

If you have found yourself falling out of love with running, I suggest trying trails. I found trail running forces you to get in touch with your body and allows you to reach out to the running community. People DNF without a care, people support each other instead of competing, Garmins are interesting because of the hill data they display not because of the pace, and many people don’t even know their finish times. As with any new activity I suggest reaching out to a local community or club. They can often help you find good, safe trails to get started and can even help find an event if that’s your thing.

Thanks for joining me today and I leave you with these three important terms.

Hiking Trail – Does not always mean flat and easy

Technical – Usually indicates a large number of rocks, roots and other objects making the trail bumpy

Hilly – This should be self explanatory. I add it to point out technical doesn’t mean hilly and hilly doesn’t mean technical. Plenty of trails have huge climbs, with minimal rocks and roots 

Happy Trails! And don’t forget to join me over at ROJ Running for even more trail, training and life adventures.

Running

I took Saturday and Sunday off this weekend, I knew that I needed to rest myself up a little more than if I had just taken Sunday off, especially seeing as this week, most runs are at lest a mile longer than last weeks!

4 miles at 6am this morning was tough, fun and refilled my tank massively! I missed the 30 minuet run TONS, 4 miles really challenges everything as a runner, I often find that in any run it is the first 4 miles and the last 2 miles that are the hardest, but also the most rewarding! 4 miles encapsulates this, but it isn’t for a really long time (I run 4 miles under 30 minuets), though it is a good place to get to as a runner and will spur you on for long runs!

Workout – Core and Back

We are doing a 5 minuet core warm up that involves mountain climbs, planks and stomach crunches! This is always tough but it gets the heart pumping, muscles warm and ready to work out and a sweat on your brow! It’s the best way to start!

Skipping has taken a bit of a back seat now that I am back out running 5-6 times a week at the moment! As I get used to running again I may well add it back in, but for now it isn’t a massive part of the workout!

Week 5 of the 12 week Abs workout programme: This week is exam week at Mattersey Hall and we are doing the workout around 15:30 most days because this is after the exams on those days! I am looking forward to this week as we re-introduce the physioball again in the routine, this was the most physically challenging exercise last time but we did enjoy it and this time it is harder.. Boom! It is gunna be Good! :0)

Here is the link to the video of this weeks weeks Abs workout: http://www.youtube.com/watch?v=EGdCC1Jomgw

The pull ups are going well!

Goal: 4 sets of:

10 Wide Grip Pull Ups
10 Close Grip Pull Ups
10 Under Hand Pull Ups
10 Dumbbell Side Laterals

Currently: 2 sets of:

5 Wide Grip Pull Ups
5 Close Grip Pull Ups
5 Under Hand Pull Ups
10 Dumbbell Side Laterals

I know that I have a long way to go, but I also know that results take time and it is important to build this sort of thing up slowly!

Nutrition

The weekends are always the hardest because I leave college and go back home to see my fiancée or parents and my meals change as I get meals from them. This weekend was hard to stay away from sugar and fat full foods, though I kept everything to a minimum, eating lots of fruit to compensate for the cravings I felt.

I think it is a physiological thing, because at Mattersey I have no issues keeping away from these bad foods, but at home my mind is straight onto them. It is take time, but I will beat the cravings when at home! Watch this space! :0)

Have a great few days! I’m SamSam and you have just read Gone Training!

I’m not exactly sure how many years I’ve been coming up to this small, mosquito-filled cabin on the lake now, because I know I had to take a year off here or there for other obligations. But let’s just put it this way: I didn’t even skip the trip on the weekend before my bat mitzvah – that requisite right of passage most 13 year old Jews are subjected to. It was a particularly cold, bitter year – our hands frozen as we cast each line out onto the lake. When it was all said and done, I returned home with a massive fever. My mom was pissed.

Fortunately, this was not one of those freakishly freezing years. Actually, it was the exact opposite – freakishly warm. And so, while I wasn’t necessarily planning on joining this year so that I could spend a few leisurely days in the city hanging out, as we drew closer to the weekend, my desire to return to the dingy little cabin I grew up in grew too.

On Thursday morning of last week, I called my brother. By noon, I was in. We figured out a way for me to easily get back from the city to my parent’s house, where he was driving from, and with that, my decision was made. Yep, I’d be heading to Lake Taconic for the 20-somethingth-time.

Even as I sit here writing, it’s virtually silent all around me – save for a really annoying fruit fly. Living in New York City, where I can’t even shut my eyes at night without hearing the roar of a truck or the beep of a car, these small moments away from the hustle are few but precious indeed.

I arrived dressed for the occasion, wearing a t-shirt featuring my dad’s fishing logo (one of my brothers had a logo made for him on father’s day a few years ago, and now we plaster everything with the orange and brown icon). Within minutes of driving up to the lake, I was completely overwhelmed with a sense of calm. The Type A part of me may have an insanely difficult time leaving my work behind and taking “personal days” or whatever, but my inner hippie was indescribably content once I stepped out of the car to be surrounded by this.

We spent the majority of the weekend fishing all over the small, glistening lake. The weather was perfect—if not maybe even a little too sunny and warm, and by the end of the day my legs and arms were totally burned tanned.

On the first day out there, I caught a bunch of nice sized pickerel, and then the smallest guy in the lake.

Overall, I was surprisingly able to maintain a relatively healthful intake of food which, for a trip that I used to look forward to for the abundance of bacon, burgers, steak, chips, Froot Loops, Entenmann’s cookies, Yodels, fruit snacks and Yoo-hoo, is probably one of the most incredible feats of all.

Don’t get me wrong; I’m healthy. I’m just not a total health freak, and I certainly indulged in a bite of steak, a few nibbles of bacon, and many, many Marshmallows over the course of the weekend.

On Friday, I ate a nutritious lunch of sliced pepper turkey, grilled veggies and fruit salad, followed by a dinner of grilled chicken, grilled veggies, coleslaw, mozzarella, and green beans. I even picked at a little red meat. (I never said I was good at portion control.)

On Saturday, I ordered a whole-wheat grilled cheese with tomato at the diner followed by a dinner of more grilled vegetables, mozzarella and coleslaw. I had the option to finish off some chicken from the night before, but chose to keep it meatless at the BBQ. Instead, I made a pit stop at the local orchard to grab peppers, zucchini, and asparagus, and created a little freshly grilled food fest that I topped off with avocado. Even the meat-eaters got in on it.

I know: A few of my dietary choices may seem out of character, and they probably require a quick explanation. Red meat? Chicken? Turkey? I thought Stacy was a pescatarian.

Well, that’s only partially true. The quick and easy explanation of my dietary habits is this:

I don’t count calories. I’m not scared of sugar (um, my dad owns a chocolate store). I definitely love my portions.

Because of all this, I find that it’s easiest – and more importantly, that I feel strongest and healthiest – when I maintain a primarily vegetarian diet with a little bit of fish every now and then (i.e. at a nice restaurant, when my mom cooks it, when I feel like whipping up a storm in the kitchen, etc.). I’m definitely not an animal rights activist (though I support all you who are), and so if “staying healthy” on a weekend of camping means noshing on sliced turkey and grilled chicken (two very healthy items I just happen not to eat on a regular basis), and maybe indulging in a few bites of delicious red meat, then sure, I’m game.

Adapting to this type of meatless lifestyle from that of a girl who once ate fried chicken and steak on a constant basis was not something that happened over night; it’s been a slow transition that began when I started running during my sophomore year of college and has simply become a way of life. I don’t think about it. I just do it. And I feel great because of it.

For several years, coming to Lake Taconic and figuring out how to balance what the boys were eating and what I was eating (did I mention that, most years, I’m the only girl?) was tough! If all of a sudden I didn’t want a kielbasa or 10, the guys were confused. If I didn’t scarf down 12 pieces of bacon, it was blasphemous.

Now, the men comply – and very well, I must say. When I decided to join my family this year, my brother called and asked if I wanted him to marinate a chicken breast for me; my dad gave me a ring from the deli asking what I’d like for the picnic.

Besides being well-nourished (Entenmann’s cookies are perfectly allowed on a weekend in the woods, by the way), I was able to get a second go at trail running.

My first attempt on the Greenbelt Trail wasn’t exactly a nightmare, but it wasn’t a walk in the woods (literal or figurative) either. The vertical inclines proved to be monstrous, and I felt tremendously unprepared the entire time. Yes, I had a great day, and was in no way discouraged from continuing to pursue the sport. I did, however, realize that I have a lot of training to do if I ever want to run trails comfortably and with any form of physical strength.

The short but nice trials of Upstate New York were perfect for this type of training. In all, I probably only ran between 3 and 4 miles at a time (a far cry from my typical 7 to 12-mile weekends as of late), but they were strong, concentrated courses that enabled me to work on my footwork, my speed and my conditioning when faced with such rocky, uneven and hilly terrain.

I guess the fact that concerns me the most at this point is that, even with such relatively flat conditions, I had a lot of difficulty maintaining a steady breath. Again, the pavement was a welcomed addition to the course, and yet dirt paths are supposed to be that much better for your body. I’m just not quite sure I get it.

The obvious answer may be that 2 weekends of trail running will most certainly not render you a seasoned, well-conditioned trail runner. I know this much is true. It’s just that, after running nearly everyday for 6 years and, in the last year alone, completing 3 half marathons, I really thought that I’d be much quicker to pick up this new and exciting alternative. Patience, grasshopper. Patience.

Anyway, despite my frustration, the trail was certainly beautiful.

Between the lake…

…the woods…

…shady pathways…

…small marshy outlets…

…and the beach…

…I was in pure heaven. For a few days, I found my happy place.

I’m so glad I made this last minute decision to spend the weekend at Lake Taconic with my dad and brother and, with amounting work and responsibility, feel better equipped to handle a lot of the load ahead of me. My calves are also crazy excited to hit the pavement again after 3 straight days of running on the trails.

Onwards and upwards!

• Trail runners: Did you find it challenging to make the change from pavement to dirt? What’s a good way to continue conditioning my body for trails? Small, easy to follow tips will be greatly appreciated. I’m all ears!
• What’s your go-to at a BBQ? Meat? Veggies? Are you a marshmallow hoarder like me?
• Do you have any annual trips you look forward to year after year after year?

I sort of meant to do this yesterday, but I was having a weird depressed kind of day, and didn’t. This morning I woke up and knew that if I put off this run until later, it wouldn’t get done… so I just got ready and went to the Montour Trail. This is a rail trail that’s not too far away from my house, so it’s got a nice flat grade and is mostly crushed limestone.

I wore the VFFs, again going with the “it’s not like I have a running technique yet anyway” strategy, coupled with the fact that this is a short run. I did the five minute warmup walk, then paused the RunDouble app to do a couple of stretches. I need to add better stretching, on which more anon.

The trail was already pretty busy at 8:30am on a Sunday, but not crowded. Normally my anxiety would’ve said “you don’t want to jog in front of these people and look like a jagoff!” but I talked myself into it, since they were all there to get some exercise, too. One woman in particular passed me four times in both directions, ha ha, but that’s OK. After I got started, I didn’t feel too anxious about it anymore.

Halfway through the intervals my left leg was kind of bothering me; I think I have an old knee injury that I never got looked at, and the inside front of my knee is a bit unstable and tends to hurt. The leg and foot started to feel slightly numb by the end, but not too bad, and it wasn’t really painful — just annoying. Still, I think before I get very far in this program I’m going to see a doctor and just have them check everything out.

I really wanted to quit after the third or fourth interval and just walk, but I kept going, and in the end it wasn’t bad at all, plus I had a great feeling of accomplishment. I do feel slightly nauseated now; I didn’t eat anything before I went out, so next time I’m going to be sure to have something light first. (Probably berries and almond butter, which is what I ate after the run.)

Vibram Five Fingers observation: I think my foot strikes are OK. My heels didn’t bother me at all. My calves were definitely feeling worked out, but I’m a beginning runner, anyway. Again, not painfully so. In the past when I’ve tried to run, I’ve used, you know, “running shoes.” Every single time I’ve gotten horrible pain on the outside of my foot on the bottom — it feels like bruising. I think it was because the shoes were trying to correct my stride or something. I have none of that. My feet felt great, even the right one, with its old lisfranc injury. My ankles also felt more stable because I had good feedback from the ground. I’m officially a VFF fan.

At the end, my hips felt super tight, and I absolutely cannot have that because it’s really, really bad to have tight hips when you’re doing equestrian stuff. So I’ve got to add stretches for that, for sure. I also need more stretching just in general, particularly as this ramps up.

But that’s my update for today. I’m really proud to have finished this day and I plan do do Day 2 on Tuesday, Day 3 on Thursday, and then start Week 2 next Sunday.

The Leadville Heavy Half Marathon. On June 30th, I will run what will be the most scenic, and also most incredibly difficult, race of my life. Not impressed? Why don’t I show you this:

The race starts at 10,000ft. Then it climbs to 13,185ft. Then we turn around and come home.

I think I’d better start hill training.

I haven’t necessarily ruled out a post-70.3 marathon, but running a half (well, 15 miles and change) marathon during training will give me a good gauge of my running fitness. Depending on how training for this race goes, I’ll revisit the marathon idea. If I am fine with the extra running, great! If it’s just too much, I’ll take a step back and focus on the half Ironman.

I wanted to find a race that would be challenging, but also that would lend itself to Ironman training. Having this race under my belt a month before the 70.3 will definitely give me some confidence on the run, mileage-wise and mentality-wise (whatever that means–it’s early!). Plus, I love an excuse to run trails! And, I’ll feel like a total badass. Now I have six weeks to get some serious hilly trail miles in, to prepare myself as best I can.

Have you run a trail race? Have you ever run a really tough race on a challenging course? Tell me about it! 

I followed it up this morning with a trip to Farley Heath, to run for the Windmilers in the MABAC league.  As everyone who runs earns points for their club, it’s a case of the more the merrier, and a great way to dip a toe into the world of club competitions.  The run itself was just under four miles**, undulating*** and varied underfoot****.  And it’s all good trail training for Thunder Run.

*Apparently, I’ve improved by 282 seconds in 16 months.  Yay.

** OK, pedant.  Just over 3.5 miles.

*** Hilly

**** Sand, mud, grass, dirt, stile and road.  This route had them all.