Those chirping birds you hear in the morning aren’t your neighbors’ car alarms. Nope. Instead they’re a reminder that spring is in the air! As the snow rapidly melts away, the trails are preparing themselves for you (and me) to get outside and get in shape for summer. Yes, it’s time to come out of winter hibernation, go for a trail run and see what is outside and beyond our front door.

There are many benefits of endurance training – improved health, weight control, mental well-being, the opportunity to explore the world and more – but, the big question is, “Where do I start and what should I do?” A lot of people give up quickly, or have problems sticking with an exercise program day after day. Endurance training like trail running requires persistence and should be fun and enjoyable. The following is a list of some of our favorite excuses for not exercising or for quitting, and responses from the “coach.”

Former US Mountain Running Team member, race director and author Danelle Ballengee in Moab, Utah.

[Excuse] The last time I tried getting in shape I ran 20 miles on trails and couldn’t event walk the next day. I give up.
[Coach] Whoa! Slow down buddy! Remember that the human body – like the engine of a car – needs fine tuning before it can perform optimally. Don’t expect too much from yourself the first few times out. Take time to progress at an optimum pace. Build up your speed and distance progressively and remember that rest and recovery days are just as important as your workout days.

[Excuse] I can’t event make it around the block without nearly dying. I give up.
[Coach] No! Don’t give up! Be patient. Nothing’s wrong with going slow. You will get faster and be able to go further with time. Perfection won’t happen overnight. You need to set up a trail running training program that allows you to build up a little more endurance and speed each week. After some training time you will be able to make it around the block 100 times. Even if your parents gave you really bad athletic genes and you only get a little bit faster and go a little bit further, you will still feel the positive benefits of exercise by trying. You don’t have to be a star athlete to enjoy the benefits of endurance training.

[Excuse] I get bored doing the same loop again and again. I don’t see how you can go out and ride or run for so long without getting bored.
[Coach] Excuse me! Boredom is waiting in the postal line, or at a stoplight. Even the StairMaster or watching a sitcom can be boring. Exercise outside can be one of the most exciting and exhilarating activities, and that’s aside from the numerous health benefits. It’s a beautiful world we live in with so much to explore and encounter. Trail running will allow you to get out there and check out the best of what is available in your area, or beyond.

The author making a pre-race announcement at the Moab Trail Marathon.

[Excuse] What’s the point if I will never be the best?
[Coach] Trail running is a vehicle for lifestyle change and personal challenge, not just being number one or being faster than someone else. The health benefits alone are the biggest reason to get active. Many people find that other life pursuits such as their job or family relationships are enhanced by participating in endurance sports.

[Excuse] I don’t want to exercise by myself, and my partner always leaves me in the dust.
[Coach] There are a lot of people out there that are your same ability. You could join a group, or find a trainer or coach that will help you build your confidence and endurance as well as be a companion. Once you build your confidence, you may actually enjoy doing some of your workouts alone as this can be time to “escape” and do your own thing.

[Excuse] I don’t have the time for trail running. I work four jobs, have three kids, plus housework!
[Coach] If this is the case, I wouldn’t try to be a professional athlete, but you can still run trails. Some of the busiest people I know still find time to exercise. They find that the exercise helps with other aspects of their life. Time management is an important skill. It’s not easy. In fact, it is harder than running or cycling, but you can find time for exercise. Turn off the TV, put down the iPad, and head out the door. Exercise during a portion of your lunch break, early in the morning, or late at night (wear reflective apparel and a headlamp if it is dark, or will become dark). Push the kids in a stroller, or walk/run while they ride their tricycle. While the kids are at soccer practice or in after-school activities, do your own workout. Get your partner involved. There are so many options!

[Excuse] I’ve got bad knees, bad ankles, or other bad parts.
[Coach] For many of you who do have “bad parts,” you may have to choose your second or third favorite activity instead of what you’d really like to be doing. Lots of people with “bad parts” find cycling, or swimming enjoyable and pain-free. Sometimes these “bad parts” can be just weak, tight, or imbalanced muscles, ligaments, or tendons. Starting off with a strength and stretching program might be the solution. Easing into an activity rather than going full-bore might be another solution. Trail runs can actually be a great way to prevent and cure “bad parts.” I recommend seeing a doctor, physical therapist or trainer before starting any exercise program and get a second or third opinion if you are advised to stop exercising.

[Excuse] I’m too old.
[Coach] Never! Sure, you may slow down a bit and you may not be as fast as you were in your heyday, but you’re never too old to run trails. In fact, the older you get the more important exercise is. Exercise makes you feel young at heart (and lungs, muscles, etc.) I know many older athletes who are going for masters’ and senior records and are more competitive and driven than the young pros. This doesn’t mean you need to be breaking records, but you should set your own personal goals and get out there and exercise. Show those young’uns how tough you are. Don’t be embarrassed because you are not the fastest. We respect anyone who is out exercising whatever age, whatever pace. And so you see, trail running is for everyone (well…nearly everyone). You don’t have to be the best, or the fastest to enjoy the benefits. Most of today’s endurance athletes have taken on the theory of Pheidippides. They exercise for personal quests rather than personal bests.

Ready to run trails? Insert yourself here.

In summary, the two things that everyone needs to get started and adhere to a trail running exercise program are: 1) set goals; 2) work with a coach, trainer, or equally fit friend.

Goals should be attainable – not too lofty, not too easy. You should set both short term and long term goals. These should include a specific training program that you can stick with. Goals should be adaptable to changes in your life. For those with a competitive side, or event those interested in a good personal challenge, trail races provide a great motivating goal to work towards.

PRO TIP: Are you ready to race? Check out our calendar of over 2500 trail races. 

A coach or trainer provides an education and helps you to progress according to your needs and abilities. A good coach or trainer has a degree in a fitness-related field, has personal exercise experience as well as coaching or training experience, is certified by one of the fitness organizations (ACE, ASCM, etc.), and can relate to your personality. Trainers and coaches can help by adding variety and balance to your workouts. They will motivate you to stick with your program and help with injury prevention.

PRO TIP: Are you ready to get a coach or attend a running camp? Check out our national directory of over 75 coaches and 130 trail running camps. 

The post From the ATRA Archive: 8 Excuses Not to Trail Run & Why You Can! appeared first on ATRA.

March 18, 2005 – My injured hip left me unable to run at all from mid-December through the beginning of February. Once I started running, I started looking for fun things to do. I sent out an email looking for suggestions and then settled on a run up Mt Kearsarge. I’m pretty familiar with the road to the summit from racing up it many times since the first organized Kearsarge Mountain Race took place back in 1995. I had never been up the road in winter and was hoping it would be in good shape from the snowmobiles that zip up and down it throughout the winter.

Richard Bolt was immediately interested in the run, as was Alan Bernier. Richard has been training a lot on snowshoes and racing well this winter. Al has been doing a lot of Mountain hiking. He is working on hiking all of the 4,000 footers in winter and recently did a 21-mile presidential traverse. Dan Verrington, my training partner on most days, was also up for the run. We decided that we would be better suited for a sunset run, rather than getting up to Kearsarge in the early morning hours.

The entrance to Rollins state park is at about 1,000′ and the parking lot where he race ends is about 3.5 miles up the road. After the parking lot there is a half-mile trail to the summit at about 2,900′. I estimated that we’d need a little less than an hour to get up without missing the 6:02 PM sunset. Unfortunately we were a bit behind schedule and had about 45 minutes to get to the top. We set off, and right away I was off the back. My aerobic form is not very good; the time-off did not sit well with me. Al and Richard chatted away and Dan chugged along. Dan had thought we were hiking up but he is usually game for another run. He had run nine miles at lunchtime and was slightly concerned about wearing himself out as he is racing at the USATF New England Half Marathon on Sunday. The first mile of the climb is the toughest, with no breaks in the climb.

The author reaching the Kearsarge summit.

We saw a snowboarder who had hiked up and was flying down the road. The road was in excellent condition from the snowmobiles packing it down. We might have been able to get away with running in sneakers. A little further up we passed a man heading down the hill towing a child in a sled. The road would be fun for sledding or snowboarding down. Running up was good as well, but lung busting. We got some breaks after the first mile with some flat sections and even a couple of downhill parts. It seemed very familiar to me despite the absence of leaves and the presence of a few feet of snow on either side of the road. We took a very brief break at about two and a half miles to check out the view. There is a great open part on the road and you can see for miles looking out to the East. We had perfect weather, clear skies and views for miles upon mile. We could see the alpenglow and the shadow of Mt Kearsarge projected over the landscape.

From two and a half miles you can see the summit and it looked to be only a few hundred feet higher. Richard pointed out the clearing where the parking lot (finish line for the race) is. He also mentioned having a round-trip snowshoe race. I heartily agreed that it would be a very cool and very challenging course to race. We were getting close to sunset and it looked like we had it timed out correctly. We hit the parking lot (three and a half miles) in 39:34 and took a couple of pictures. Next up was the final push to the summit; this was a steep half-mile trail. I had never been up to the summit despite racing here a 1/2 dozen time. The last section was very steep in parts and Richard and Alan quickly moved out of site right away. I took a couple of pictures and hit the summit just missing it dipping below the horizon. It was very windy and cold on the summit and the sweat from climbing was quickly cooling us down. We took some pictures and enjoyed the panoramic view. It had taken over 7 minutes to do that last half-mile.

Running down the half mile to the parking lot was not particularly quick as it took me a good five minutes to get to the parking lot. It was slowly getting dark but the view was excellent. Richard pointed out Jay Peak and surprised us all with the sight of Wachusett Mountain – home of the Wachusett Mountain Race. It appeared very close and was incredibly bright. We also had a clear view of Monadnock and could see lights from the metropolis that is Warner (highway rest area) shining below.

As we made our way down the crescent moon was bright enough that we cast shadows when we got into the tree-lined sections of the road. We made it down in 30:42 and it was fully dark by the time we got to the car. Our total time was 1:22:53 form 8 miles with nearly 2,000′ climb and descent.

in October 2005, Dave was inducted into the Billerica High School Athletic Hall of Fame.

The post From the ATRA Archive: Dave Dunham’s Winter Mountain Running Adventure appeared first on ATRA.

You finish a long, grueling trail run and you’re tired and sore. After a shower you feel better, but your feet are still aching. Now is the time to get out your trusty golf ball and get down to business.

Maintaining proper flexibility and muscle tone in the feet is crucial for trail runners. The strain on the feet over long distances and uneven terrain is enormous and must be relieved for the feet to function properly through all phases of the running gait. Loss of foot flexibility and strength due to chronically shortened muscles and connective tissue can lead to general aches and pains in the feet – or worse – overuse injuries like plantar fasciitis. In addition, foot problems can translate into ankle, knee, hip and low back pain.

Stretching and self-massage of the feet feel good and help them to recover from the pounding of daily training. Here are some tips to help keep your feet happy:

Sit comfortably in a chair or on the floor. Bend your knee and grab your foot with both hands, placing your thumbs on the sole of the foot. Begin by squeezing, stretching and twisting your foot.

Use your thumbs, knuckles or fist to methodically massage the entire bottom of the foot, including the heel. You can use circular strokes, or go back and forth, or use long strokes along the length of the foot. Do whatever feels good. If you find sore spots – and you sill – spend some extra time working on them. This may “hurt good,” but should not cause pain.

If your hands get tired, you can break out your golf ball and use it as a massage tool. Use the palm of your hand to roll the ball around on the bottom of your foot, with a fair amount of pressure. The golf ball is effective because the little ridges on it help stimulate the nerve endings in the foot, break up micro-spasms in the muscles, and warm and stretch the plantar fascia. This band of connective tissue on the bottom of the foot can become inflamed and develop plantar fasciitis, a painful overuse injury that can seriously hamper your running.

Sit in a chair, place the golf ball on the floor and put your foot on it. Use your body weight to apply moderate pressure (“hurts good”), then roll your foot around, letting those little ridges dig into the tight, sore places. If you apply this technique on a regular basis, you can eventually stand up and place most of your weight on the golf ball.

Once you’ve squeezed, twisted, kneaded, and “golf balled” your feet, spend a few minutes stretching your feet and legs. You’ll be amazed at how good you feel all over. Adding this simple massage and stretching routine to your training schedule will keep your feet healthy and happy and increase your running pleasure for many seasons to come.

The post From the ATRA Archive: Golf Ball Massage For Healthy and Happy Feet appeared first on ATRA.

This photo (above) was taken at the 1981 Balboa Park 4 mile race. Balboa Park is in San Diego, California. It is a sprawling outdoor destination and home to the city’s renowned zoo, 17 museums, gardens & miles of civilized trails.

This image (above) was taken in the Torrey Pines Recreation Area North of San Diego, California. Exact date unknown.

This image (above) was taken at the 1982 PCT 50 Mile race. This classic SoCal ultra features single-track on the Pacific Crest Trail in the Cleveland National Forest. The race starts at an elevation of 3,000 feet and climbs to 6,000 feet, with changing eco-cultures and beautiful vistas.

For more historical photos and insights on the bygone days of endurance racing check out Mike’s website http://trihistory.com

Do you have old trail running from the 1970s, 1980s and 1990s you’d like to share with us? Send them to richardbolt at trailrunner dot com.

The post #TBT – SoCal Trail Running in the 1980s appeared first on ATRA.

Staying Alive On The Trail

It’s not just the scenic beauty that attracts us to the wilderness. There’s something else. It’s the sense of danger – the chance, however small, that at any moment your very survival could be threatened by an act of nature. Not that you want it to, really. But, just the idea that your whole concept of safety could be put on its ear without a moment’s notice – that’s what makes wilderness truly wild.

There’s a lot of danger out there. There are slab avalanches and falling rocks in the spring, flash floods and marauding bears in the summer. You could fall off a cliff or drown in a river or lake. But most of these are dangers that you can anticipate and control with some common sense. What about the other dangers, the ones that happen often, but always seem to catch outdoor sports enthusiasts completely by surprise?

Lightning, rattlesnakes and mountain lions are the three most likely dangers in the back country – especially in the summer. If you spend time in the outdoors and don’t want to be a crispy critter, or if you’d rather not mainline a little buzzworm venom or end up in a cougar turd, you’d best take a few precautions.

Beware of bears! Drawing by Michael Hughes.

High Voltage Overhead

The most serious and common backcountry hazard is lightning. I find bolts of high-voltage electricity being hurled at me by a guy named Zot far more frightening than stepping on a poisonous serpent or staring down a hungry puma. I should know – in this field of adrenaline-pumping, I’ve experienced all three. Besides, statistics back me up: In a typical summer, lightning kills more people just in Colorado alone than snakes and mountain lions sink their fangs into individuals nationwide.

Here’s the deal – as much as you’d like to think of yourself as being constructed of muscle, sinew and bone, your body is made up of water, which is the best electrical conductor around. Also, you generally motate in an erect position. You, Bub, are a lightning rod – and a pretty good one at that. The time-honored mountaineer’s rule of being off the peak by noon was not instituted so people could get back to town in time for happy hour. In the summer, moisture tends to rise over the mountains in the afternoon, than raise havoc in the form of thunderstorms the rest of the day.

Always one to practice my preaching, I climbed Venable Peak – elevation 13,333 feet – in Colorado’s Sangre de Cristo Mountains one afternoon a few summers ago. It looked safe enough when I started, but adding my name to the sheet in the jam jar, I heard a rumble that got my attention. Sure enough, a thunder-boomer was heading my way with a fury. I ended up getting shelled big time by a driving sheet of hail, and taking some big chances to get back down below timberline.

Don’t do this. It is not fun and it messes with your nerves. It could earn you an all-expense-paid trip to the local funeral home. If you stay below timberline after the noon hour, you cut your risks for a lightning strike considerably. But, you’re not completely safe. People have been killed by lightning while standing in Aspen groves. They’ve been nuked off the links while playing golf in Denver for that matter.

The best advice – if you get caught in a lightning storm – is to seek appropriate shelter and crouch. Do not hide under a nice tall tree – these, like you, attract lightning. If you can find a big rock or a bank of dirt, take cover there. Thunderstorms do tend to move quickly. Simply wait until the storm moves on.

Venom Underfoot

Lightning is electrifying to be sure, but the distinct buzz of a rattlesnake underfoot can give you quite a jolt also. For those of you who don’t think snakes live in the mountains, I’ve seen rattlesnakes as high as 8,800 feet near the middle of their latitudinal range in Colorado.

Once while running downhill on one of my favorite mountain trails, I stepped right on the rattles of a buzzworm. The snake instinctively rolled over and snagged me in the midsole of my running sneakers. I stood on the trail shaking with disbelief as the snake slithered away. If I had been walking, it probably would have nailed me square in the ankle. Luckily I was running and my foot was back in the air by the time the snake reacted. If you think you’re going to see a snake before you step on it, you better have pretty good eyes. I can pass the driver’s license test from double the prescribed distance. Only blind luck saved me from this snake’s fangs.

Rattlesnake at Montaña de Oro State Park in California.

But, I have seen other rattlers before it was too late. I remember spying one big timber rattler coiled when I was about three steps away. I turned off the trails and watched the snake bob his head exactly three times before striking at the thin air that would have been my ankle. I believe the snake was doing math in his head and counting my steps through vibrations in the ground. No warning rattle or anything. I killed that bad-karma snake with a stick. Other snakes have been courteous and have rattled when I got too close. I merely passed around them and left them alone.

Your best defense against a rattlesnake is to see or hear it before you step on it. If you are bitten, take some comfort in that very few snake bites are fatal. The potency of the snake’s bite depends on how long it’s been since the particular snake has bitten something else. If the snake has recently bitten something, its poison sacks may be dilute, in which case you are in tall clover. However, if it’s been a while since the snake has bitten something – a rattlesnake can go a long time without eating – you could be in deep trouble. Stay calm (yeah, right).

Remember, time is on your side – speed it not. If you try to run for help it will only elevate your heart rate and move the poison around in your body more quickly. Don’t lie down – standing up forces the poison to work its way uphill to your heart. If you’re with someone, send them for help while you stay vertical and motionless. If you are alone, walk slowly for help. If you’re lucky, the snake that bit you just poisoned a Packrat for breakfast.

Mountain Lion Encounters

Now for the lions, which in recent years, humans have begun to encounter with some regularity. This will happen more and more as a larger number of humans begin to share the same living space with an increasing number of big cats, which are dining on the burgeoning lawn-fed deer population.

The first time I saw a lion on the trail, I was convinced that these animals are not something with which you want to do hand-to-hand combat. I rounded a switchback and spooked three mule deer to the uphill side of me. A couple of steps later, the oak brush on the downhill side exploded in a tawny blur as the startled lion ran downhill about 30 years, then stopped and turned broadside. For a few seconds I thought this sighting was pretty darn cool. But, when I leaned over and put my hands on my knees to get a better look, the lion took a step toward me. I stood back up and shouted at the lion. It turned and—with no lack of attitude – slowly padded away. I turned and ran away at very high speed. Knowing what I know now, I did some things wrong and some things right. But, all in all, I still think it was worth it to have seen that lion.

A number of big-cat experts agree that bending at the waist is not a wise idea, nor is running away. Both of these things make you appear more like the deer that these beasts are used to preying upon. But looking toward the animal – not staring fiercely into its eyes – but just looking in its direction, is a good idea. Like a house cat hunting a sparrow, cougars jump their prey when the not-so-fortunate critter looks away. Shouting might be a good idea because it lets the animal know that you are a human – an animal which big cats rightfully fear. Don’t run away from a big cat. This strikes the lion’s primal instinct for chasing prey and regardless of your PR for the cross-country 10K, you won’t even come close to outrunning a puma.

The wilderness is a true wonder and these dangers shouldn’t keep you from doing what you love in the outdoors. Even with all the close calls I’ve had, I’m still out there! Just keep in mind that anything can happen. Know the dangers and know the rules. And if worse comes to worst, and you buy the farm on a mountainside, be thankful – I’m sure it beats a hospital bed all to hell.

Editors Note: Good advice from Hal in light of this mountain lion attack which took place last week.

We are actively investigating a reported wild cat attack on a trail runner at Horsetooth Mountain Park on Monday afternoon, Feb 4. The victim survived the attack and is currently undergoing medical treatment at a local hospital.

— CPW NE Region (@CPW_NE) February 5, 2019

The post From the ATRA Archives: Staying alive on the trail by Hal Walter appeared first on ATRA.

Hill Running
Hills may be viewed as your worst enemy or a familiar friend that you bond with through hill training sessions. Whereas hills are almost inevitable on trail runs, they are non-existent on the track or on small paved loops in most urban parks. Hills, however, can be one of your key assets as a trail runner.

Since you will encounter both ascents and descents in a trail running event, it is wise to incorporate hills as a regular part of your training regime. Understanding the techniques and benefits of hill training will enable you to get through a trail run more easily and will certainly make your experience more enjoyable.

Kevin on his way to 3rd place at the 2000 USATF 50 Mile Trail Championships.

The Benefits
With hill training you work against gravity. Climbing stairs, walking up a steep grade, climbing a ladder, or running up a hill creates a lot more work for your body. Breathing becomes more difficult, muscles begin to ache from the acidity that is building in the legs, and your heart rate begins to race. These are basic exercises, but put a strain on your system nonetheless.

The benefits lie in strengthening. Strengthening your legs will improve your overall running form says Owen Anderson, PhD, editor of Running Research News and monthly columnist for Runner’s World. Strengthening, specifically the tendons and ligaments, will also reduce your chance of injury in these areas.

“Hill training is probably one of the best single forms of strength training because it forces the muscles in your hips, legs, ankles, and feet to contract in a coordinated fashion while supporting your full body weight,” says Anderson. Anderson also believes that other forms of strength training such as those found in training rooms including knee extensions, leg curls, presses, squats, etc., are the least helpful routines for runners. Anderson continues, “Although it is true that these exercises will strengthen your quads (for example), and strong quads are required for running, the exercises are being done from a seated position in isolation from the other muscles and not with your full body weight.” Anderson has been known to make the statement, “This type of strengthening is fine if you are training to run in a seated position.”

Hill running incorporates all the motions of running and strengthens your leg muscles, tendons, and ligaments in concert with each other. Another benefit is the anaerobic conditioning that it brings. Studies have proven that hill training will adapt your legs to better running efficiency. Studies have also proven that hill-trained runners have higher concentrations of aerobic enzymes in their legs, which allow them to run at higher levels, for longer periods without fatigue.

Kevin (pictured back row, center) as a member of Team USA for the 1997 IAU 100 km Championship.

Types of Hill Training
There are three types of hill training routines — each providing a different set of benefits. One is to run a course that contains rolling hills or very hilly terrain. This is probably the most enjoyable form of hill training and gives you some flexibility in how you run. You can gently run the course (it can be an hour length or longer) and attack the hills, incorporating a little fartlek when you feel like it. You can also hammer the downs to condition the quads for an upcoming event that may contain a lot of descents.

The second form of hill training is to run a series of repetitive climbs that are manageable, yet difficult enough that after six to eight of these you are fatigued, with a burning sensation in your legs. The duration of the hill can be anywhere from one to three minutes. This will build stamina and speed that is very beneficial to a trail runner. After each run-up, gently jog back downhill and repeat the same routine.

The third form of hill training is more explosive. It incorporates repeats of short, yet steep climbs, which will result in more power in your legs. These hills require great arm action and are anaerobic in nature.

Whichever type of hill training you choose and whenever you run hills it is imperative to concentrate on form. This carries over to any form of strength training. Erratic form, especially when fatigued, causes inefficiency and adds to the risk of injury.

Kevin Setnes

How to Run Hills
Running hills correctly can make your next trail run much more rewarding. Running hills aggressively will not benefit you physically in any way. It may offer a psychological advantage to you, but that advantage will be short-lived.

Studies conducted by British Doctor Mervyn Davies found that energy expended in an uphill is not rewarded or gained back on a like downhill. In other words, he was able to calculate the additional cost of running uphill and the energy savings of running downhill and he found that the energy savings on the downhill equaled only half of the energy that would be lost when running on an equivalent uphill grade.

According to Tim Noakes, author of The Lore of Running, running uphill increased the energy cost by about 2.6 ml/kg/min for each one percent increase in gradient. Consequently, downhill running reduced the oxygen cost by about 1.5 ml/kg/min for each one percent of down gradient. Noakes points out that the practical implication is that time lost going uphill can never be regained by running an identical down gradient.

So how should a runner approach a hill? The key is efficiency. Run as efficient as you can and listen to your breathing. Shorten the stride slightly and don’t lean unnecessarily into the hill. This will better enable you to maintain form while going uphill. If you are wearing a heart rate monitor, try not to let your heart rate go up more than 5-7% above the target rate you selected. Example: If you are running at 140 beats per minute (BPM), then try and keep your heart from going up over 150. It is equally important to refrain from charging hills that come up very early in an ultra distance event. The temperature at the start of many early morning events is usually quite cool. You are anything, but warmed up so be careful in the early miles.

Hills are an integral part of running, especially on trails. Through proper training, and knowing how to approach ascents and descents in an event, you can use hills to your advantage.

Editors Note: Does this article make you want to hit the trails and race up & down mountains? If yes, check out our calendar of mountain running events.

The post From the ATRA Archives: Kevin Setnes on the benefits of hill training appeared first on ATRA.

Victory at Last

Since this race took three years to develop, this is going to be a long story, unless my left hand seizes up (I’ll get to that in a moment). The 7 Sisters Trail Race is the most difficult trail race in New England. It consists of 12 miles with 5100 feet of climbing and descending 7 peaks of the Mt. Holyoke range in Hadley MA. It was one of the first trail races I ran when I started back in 1999. The trail is 6 miles, done out and back, and there are numerous places where you need your arms to climb or, coming the opposite direction, to save you from falling off of ledges onto 70-degree or steeper rocky slopes. Now you have a general idea of the trail.

Historical Perspective

I was a brash young gun when I ran the race in 1999. I had scouted out the course two weeks prior, so I knew where I was going. From the gun I took the lead and battled with the defending champ, Leigh Schmitt, showing no respect for difficulty of the course. We kept pushing each other, and at one point, I thought I had broke him when I managed to put a few steps on him. Right then, he blew by me and rapidly opened up a gap on murderous 300-foot climb. I tried to claw my way (literally) back, but Leigh powered away for a 15 second win. That was one of two trail races I lost that season out of about 12 (the other was to Dave Dunham, and that doesn’t really count).

In 2000, I desperately wanted to win the Sisters, and had thoughts of going after the course record of just under 1:47. Last year I had run 1:55 and had made a lot of progress since then. I figured I needed more endurance to outlast Mr. Schmitt, so I tried to up the mileage. Unfortunately, my biggest week, at 104 miles, ended four days before 7 Sisters. I felt fine the day of the race, but the temperature was an uncharacteristic 80 with about 90% humidity. John Blouin and I hung with Leigh for about half the race, when we both began to suffer from the heat. One of my toenails was ripped off on the incessant downhills, my heart felt like it was going to explode, my legs were pure jelly, and I was dizzy from the heat. It wasn’t even close as Leigh finished in 1:58 with John and I 6 minutes back. How he broke two hours on a day like that I will never understand.

Ben Nephew on his way to 4th place at the 2001 New England Mountain Running Championships just one week after winning 7 Sisters.

The Players

By race day this year I wanted it so bad I could taste it. After last year’s race, I beat Leigh by substantial margins in two other races, but his legend at 7 Sisters was unblemished. He had three wins in a row, and the year before that, his brother Keith won. Their whole family would be out on the course on race day to hand him drinks and cheer him on. Leigh wasn’t the only guy I had to worry about this year, the field was loaded with the best trail runners from all over New England. Peter Keeney had run me ragged for almost three hours at the Escarpment Trail Race last year, and had just beaten Leigh a few weeks ago. A brash young buck by the name of Tom Temple had almost made me wet myself with his mindless downhill plunges at Escarpment. Tom Fargo, who has won Escarpment a record 7 times was also on hand. This should be fun.

The Race

As soon as I stop worrying about who is on the starting line, the gun goes off and some dude with huge quads passes Leigh and I and starts hammering up the first 400-foot ascent. Great, some new guy to worry about. I had decided to respect the course this year and realized that the race is going to be won in the second half. I’ve never known anyone to run the course more consistently than Leigh, so I planned to stay with him. When the quad-master took off and disappeared all of a sudden, I had a sudden urge to get back in contact, but I stayed behind Leigh and tried to relax and conserve my energy.

Thirty minutes into the race, we caught sight of him; he was actually behind two other runners who must have passed us during one of Leigh’s famous wrong turns (you would think he would know the trail, but this is quite common for him). It was a shock to be in 5th place with two other runners close behind 30 minutes into the race, usually it is just Leigh and I by this point. It was a perfect day for running, mid fifties with a nice breeze at the higher elevations, and everyone was feeling good. We settled into a pack of five or so, and made good time. The other runners let Leigh and I to the front, and I waited for him to make his move. We all got to the turnaround together and as everyone went for drinks and energy bars, I ran in a circle until Leigh was ready.

Ben Nephew after finishing 4th at the 2005 Cranmore Mountain Race.

The climb from the turn around is about 500-600 feet, and I was a little worried about pushing too hard, but Leigh was slow going trying to eat a PowerBar and drink Gatorade while running. I passed and slowly pulled away on the ascent. I expected him to catch me after his lunch, but I wasn’t going to give it to him. For a two-hour run in perfect conditions, I didn’t feel the need to take anything, I could still taste the Gatorade I drank before the race. The more of a lead I got, the more paranoid I was about dying before the finish. I tried to get out of sight while not burning myself out. Friends of mine still on their way out cheered me on, but all I could do was try to return the favor with a smile trailed with drooling phlegm.

I still felt strong 80 minutes into the race, but told myself to be cautious and wait for the last half hour to pick up the pace. It is difficult to know how far ahead you are in these thickly wooded races, so I could not relax much at all. All of sudden I got to the water stop about 20 minutes from the finish and realized I was getting pretty close. Even though I felt strong compared to last two races, I still crawled up the last monster hill.

As I began a downhill on rubbery legs, I got mad at myself for running defensively and worrying about being passed. I then had the uneasy feeling of pulling a Bill Rodgers: my shoelace was untied! I stopped quickly and tied it with shaking fingers before bolting back into a wooded section of the trail. What if Leigh saw me all of a sudden and it gave him hope of catching me. I decided that if anyone was going to catch me know, they were going to have to kill themselves trying.

I hammered the uphills and threw myself at the downhills, but I was thinking of too many things to focus on the trail as much as I needed to. In a split second, I crashed to the ground on a rocky downhill. I got up as fast as I could and fortunately could still run, so nothing major was broken (I probably should have checked this out before I stared running). My hand was bloody and my right leg had a nasty Charlie horse, but there wasn’t anyone to help me on the trail so I figured I better get to finish. OK, so didn’t care what the heck was hurt as long as it didn’t slow me down too much. There was no way I was going to lose this close to the finish. The adrenaline took care of most of the pain and I enjoyed the last downhill with a big lead, feeling relief at having finally won, and satisfaction at having run a smart race. I had run 1:52:58, which meant that I ran even splits. Nobody runs even splits on this course, so I was more pleased with that news that getting the win.

Ben Nephew climbing some Northeast U.S. gnar in modern times. Photo courtesy of Mountain Peak Fitness.

Without the fall and the shoe problems, I know I could have run about 1:50. Could I have gotten the course record if I had been a bit more bold? Maybe, but there is always next year. I ended up winning by almost 3 minutes over Leigh, with Peter Keeney and Paul Young less than a minute behind.

Oh, I almost forgot to talk about my injuries. When I fell, I tried to put my hand out, but ended up doing a cartwheel off my left shoulder and bouncing down the trail. My left hand must have been crushed underneath me, because it was scraped on the top and swelled up quickly following the race. Besides the hand, nothing else is that major. As I look at it right now, it looks like I gave the Old Man of the Mountain a punch in his granite jaw. My knuckles, instead of being bumps, are now dimples due to swelling, and ice has not helped all that much. The funny thing is, it really doesn’t hurt much at all, but I might have it looked at just to be sure.

After the race, the local trail shaman sprinkled some goldenrod powder on my skin wounds, which stung a little and quickly promoted the formation of a scab. I may come to practice tomorrow, so you can check out my war wounds. Stephanie finished as the 7th woman in a star-studded women’s field where the first two runners demolished the course record. We managed to stumble around some of the other trails in the Mt. Holyoke state park, while trying to figure out why we ran these crazy races.

The relief of having the race over with is almost worth it, but not quite. Maybe it is how you are actually challenging the trail more than the other runners or the clock, because my moment of crisis came when I feared that the trail would reduce me to crawl, not when I worried about winning or running a certain time. Seven women gave me a good beating on Sunday, but I got up and ran away. It seems strange to call that a victory, but it was.

What’s Ben Nephew up to now? Check em out on Mountain Peak Fitness or just watch this video:

The post From the ATRA Archives: Ben Nephew’s 7 Sisters Race Report appeared first on ATRA.

Eric Morse leading the 2001 Windblown Mountain Race.

Designed as an homage to the many great writers from our 22 years as a Colorado non-profit corporation, and to inspire the next generation of authors, we’re republishing articles, which first appeared in our Trail Times newsletter. You’ll be able to find these classic trail running stories in the Trail News section of our website. As part of this retrospective, we’ll also feature trends and changes we’ve witnessed in our sport since the mid-90s.

Bob Holtel who wrote “A Moving Marriage with Mother Nature” for the 2001 edition of our Trail Times newsletter.

“It’s an honor for Salomon to continue our partnership with the American Trail Running Association,” said Mike Ambrose, Salomon Endurance Marketing Manager. “From the ATRA Archives is a great way to share the history of our sport, while inspiring future generations of runners, story tellers, and trail enthusiasts.”

Danelle Ballengee (USA) at the 1996 World Mountain Running Trophy race in Telfus, Austria. Danelle is an ATRA Advisory Board member and director of the Moab Trail Marathon.

Added our president Adam W. Chase, “Two decades used to seem like a really long time, especially more than two decades ago, when we were just kicking ATRA into gear. Our new archival story revival harkens back to times when trail running was just gaining credibility and participants. It is fun to reminisce over these “old” stories and appreciated how far we’ve come and, at the same time, how little off-road running has changed from its pure roots of enjoying our beloved activity in natural settings.”

Daniel Kihara enroute to winning the 2001 Mt Washington Race.

Enjoy the first of many From the ATRA Archives presented by Salomon with a flashback from Ian Torrence at the 1999 Old Dominion 100 Mile Endurance Run.

To find more great resources and stories, be sure to connect with us at Facebook, YouTube, Twitter, and Instagram. Join us in person at the 7th US Trail Running Conference, October 9-12, in Estes Park, CO.

The US men’s team at the 1999 World Mountain Running Trophy race in Sabah, Malaysia.

The post ATRA goes retro to celebrate 22 years of trail running appeared first on ATRA.

Still racing strong 20 years later, the author enjoys a beer after the 2018 SLO Ultra. Photo by Peter Maksimow.

I leaned into the tree, my face buried in my forearm. I thought to myself, “What the heck have you done. You know Ian, you’re going to die up here and no one will ever find your body.”

I was dizzy, light headed, and lifting my feet over rocks and tree roots had become an almost impossible task. I knew it was time to regroup after I fell onto my hands and knees in the middle of the trail.

“Come on Torrence, let’s go. The only way you’ll get out of here is to start walking again.”

I started the ascent again, inching ever closer to the notch in the mountain called Sherman’s Gap.

You see this was what ultrarunners call the rough spot. Every runner has them at one point or another and some runners experience them more than once during a race.

It just so happens that mine occurred at the 76 mile mark of the Old Dominion 100 Mile Endurance Run. It lasted for about six miles. I overcame it at the 82 mile aid station called 613T. Named simply for the road’s route number that the trail I was on emptied into.

I sat on the bumper of a hatchback at that aid station for about ten minutes while the volunteers handed me Coke, PowerAid, and chocolate chip cookies. I downed everything quite greedily. I refilled my water bottle and began the 1.8 mile slow walk to the next aid station. During the next three miles I regained my strength and vigor and began running again. My rough spot was over, but a lot led up to this trying time.

I showed up at the starting area of the race in Woodstock, Virginia the day before the race. I arrived with Keeley Eaton who knew little about what she was venturing into. I on the other hand knew what was going to occur. This would be my fourth hundred miler and twenty-fifth ultra.

We drove some of the course that wound its way through the Massanutten Mountains in George Washington National Forest on the way to the pre-race meeting. I went through the medical weigh-in and then Keeley and I attended the course description, rules and logistic briefing for all participants.

At 4 a.m. the next day the starting gun fired and the 100 miler was underway. I immediately hooked up with two good ultrarunning friends. Ultrarunning has such a small following that most runners know you or have at least heard about you. Frank Probst, a 52-year-old from northern Virginia and Jay Hodde, a 27-year-old from Indiana, would be my running partners for the next 32 miles. Both of these fellows were embarking on an even greater quest than just completing the Old Dominion. These two were in the first stage of the grand slam of ultrarunning, completing four 100 milers in one summer.

I moved along at a conservative pace making sure that I was drinking lots of water, ingesting adequate amounts of energy, and constantly monitoring my body. I met my crew which included Keeley, my mother, and sister at several different aid stations along the course. I would hand them empty water bottles and PowerBar wrappers and in return I’d get a filled water bottle and my favorite ultra snack, a peanut butter and jelly bagel.

Everything was going well until about the 56 mile mark where I developed intestinal distress, stopped eating, and slowed my water intake. By the time I ran into the 75 mile aid station and medical check at Elizabeth Furnace, I was only down four pounds from my pre-race weight of 151 ½. Because of my stomach problems, I took no food or Gatorade at the station and ran off before anyone could convince me otherwise.

At this point in the race I had moved into third place and was concentrating more on who I needed to catch rather than what my body was telling me. Dehydrated and low in blood sugar, I barely made it over the hardest climb on the entire course.

It would have been a much rougher time for me if it weren’t for the fact that ultrarunners are considerate and caring people. Let me explain. After topping out at Sherman’s Gap, I caught the second place runner, 22-year-old Robert Youngren, who was also having a rough time. However, he wasn’t dehydrated and hungry like I was. He had extremely bad blister problems and the down hill was killing his feet. He saw that I was in distress and offered me a whole bottle of extra Gatorade that he had. I accepted, slammed it, and within five minutes I was beginning to feel half-human again. I thanked him and then I made a “pit-stop” in the woods, lost sight of Robert as he continued onward, and was passed by four other runners who were close behind.

The last 13 miles of my run were a huge success story. I passed the runners who ran by me on Sherman’s Gap including Robert. At 9:31 p.m. that night, I ran through the finish line at the Woodstock Fairgrounds as the second place finisher of the 19th annual Old Dominion 100 Miler.

Having finished in under 24 hours (17:31), I was able to accept the coveted silver belt buckle award and finisher shirt at the awards ceremony the next morning. Even while awards were handed out to the 54 finishers, runners (now unofficial) were still working their way toward the finish line.

Very happy with myself and thankful for my crew, I returned to Maryland and nursed my sore body with a hot tub, massage, pizza, and beer.

The 40th annual Old Dominion 100 Mile Endurance Run was held on June 2, 2018 and won by Olivier LeBlond (17:01:45) and Michelle Leduc (20:18:50).

The post From the ATRA Archives: Ian Torrence Runs Old Dominion appeared first on ATRA.

Simplicity in all things is the secret of the wilderness and one of its most valuable lessons. It is what we leave behind that is most important. I think the matter of simplicity goes further than just food, equipment, and unnecessary gadgets; it goes into the matter of thoughts and objectives as well. When in the wilds, we must not carry our problems with us or the joy is lost.
— Sigurd Olsen, Reflections from the North Country

I was a backcountry Ranger for ten summers in the Ansel Adams Wilderness in the central Sierras of California. My trail maintenance and personally-monitored acreage averaged 10,000 feet in elevation and was just West of Mammoth Lakes Township which is East of the Sierra crest.

A myriad of glacial lakes dot the alpine terrain. Spectacular, craggy peaks – especially 13,157 foot Mt Ritter and 12, 945 foot Banner peak – create a majestic skyline. The jagged profile of the Minarets, needle-like spires in the Ritter range, is recognizable for miles.

Crystal clear streams are everywhere, bisecting verdant green tarns. Living cathedrals resemble fractured molars. I was privileged daily to view the craftsman-like handiwork of God, wind and water.

On most days, I would run into a lake basin, carrying a lopper to cut overgrown, gnarly brush. I would also clean fire pits, assist hikers with directions, pick up trash and rebuild broken water bars. Sometimes I would stay in for five days. Other times, I would run out the same day. I developed a tremendous camaraderie with other runners and hikers. We shared enjoyment of a lifestyle of crisp, difficult foot-strikes over rocks, stumps and pine needles.

I found the awesome beauty and 50-mile panoramas unparalleled. A trail runner here can access some of the greatest spots on earth. Unlike many runners, I timed nothing and made many stops to drink in the ambience or share a few thoughts with a new friend on the trail. Exploratory trail running hones your pioneering instincts. One is not consumed by the self-inflicted pressure of a watch. Frantically chasing a clock is an unnatural act. Doing it frequently can eventually break you. Running then becomes a job. Real wilderness runners find that there is life after racing.

There is a laid-back, aesthetic atmosphere in mountain running that promotes that feeling. Social stops en-route further enhance a great experience. Conversely, total focus and concentration are essential when you are moving. Long descents often include unstable rocks and hidden roots. The latter can be the exact color of the dirt or obscured by your personal shadow. The wrong moment can punctuate your day with an unexpected face-plant. It happens very quickly when your gravity center is thrust beyond the point of no return.

A trail runner must experience temporary defeat in order to experience life. There are two kinds of us on the trail: Those who have been down and those who are going down.

You become a different kind of person – bolder, freer, willing to risk difficult moments. Also, you may be alone out there in precarious situations, totally exposed to the elements. You are one-on-one in your underwear. It is a primitive simplicity and takes spiritual strength to handle the rough patches.

Those who make no effort cannot possibly feel the overall gratification gleaned from mastering nature’s gradient in the Ansel Adams Wilderness. One yearns to return. That is why I always did and still do.
Bob’s Top Five Mammoth Trail Runs

Shadow Lake trail to Ediza Lake and south to Iceberg lakes, over to Minaret Lake and falls, down to the Devil’s Postpile road. This is a 19-mile loop that includes the most spectacular views of the Minarets and Mts. Ritter & Banner. It includes some cross-country in the Iceberg area. During the summer, a shuttle bus is available to take you back to the Agnew Meadows/Shadow lake trailhead. Otherwise, the five-mile walk is scenic but hitchhiking works fairly well.

Deer lakes loop between the Duck Pass trailhead in Coldwater campground and the Crystal Lake trailhead at lake George. This 13-mile (with shuttle, 16 without) loop features open vistas for miles, while running relatively flat, 11,000’+ expanses on the Sierra crest, with unbroken views in both directions. It can be done in either direction but Bob prefers starting at the Duck Pass end. There is only one section of cross-country scrambling for 150 yards over a pass between the Duck Lake plateau and the Deer Lakes basin.

Shadow Lake trail north along the John Muir trail to Garnet, Ruby, Emerald & Thousand Island lakes; returning to Agnew Meadows along the San Joaquin River or by the Pacific Crest Trail (PCT). This 21-mile loop requires no shuttle or retracing any steps. The altitude gain/loss is moderate and much of that loop is at lower elevations (averaging 6,000’ to 8,000’).

Out & Back to Thousand Island Lake in only 18 miles along the PCT starting at the Agnew Meadows trailhead. Continuing North along the PCT over Donohue Pass brings you into Yosemite’s Tuolomne Meadows with only 33 miles from the Agnew trailhead.

Out & Back on the Mammoth Rock trail from the Sherwin Creek road to Old Mammoth Road in only 7 miles. Alternately, a drop-off at the Old Mammoth trailhead can make this an easy 4 mile downhill including the half mile on a dirt road back into town. This downhill features spectacular views of the Owens Valley and the White Mountain (14,300’ peak), Crowley lake and the whole Long Valley Caldera, which is reported to be the site of the largest volcanic eruption on the face of the earth.

There are many more beautiful trails, too numerous to mention. A visit to the USDA Forest Service Visitor’s Center will supply excellent maps and advice. Some are best for an easy warm-up on the first day at altitude. The notable flora includes Lupine, Indian Paintbrush, Monkey Flower, Columbine, Fireweed, Marigolds, White Tiger Lily, Beargrass, and Huckleberry along the streams in the fall. Large Fauna includes a good deer population and some black bears in all colors.

Mammoth Lakes Township is above the Owens River valley, forty miles north of Bishop and just South of Yosemite on the Eastern side of the Sierra’s. It is an easy, scenic, 300-mile drive from Los Angeles. The altitude ranges between 7,600’ and 9,000’ feet with 8,000’ being a good average for most accommodations in town. The athletic benefits of running at this altitude are well known. The top US Olympian distance runners live and train in Mammoth and you are likely to see them whenever the roads or trails are snow-free. The town hosts a major ski area, so accommodations are plentiful and reasonable during the drier seasons. The trails are usually snow-free until late October or November.

Bob’s Recommended Trail Gear

• Hip-hugger or fanny pack
• Wind & waterproof jacket & pants
• Wool gloves and balaclava
• Capilene or Coolmax shirt
• Floppy brim or visored hat with neck flaps
• Small space blanket, matches & fire starter
• Sunscreen, lip ice, Aleve, moleskin
• Electrolyte powder (Cytomax works well), iodine tablets
• 2 or 3 water bottles or Camelbak, LED flashlight
• Energy bars
• A good head on your shoulders

Bob’s EPILOGUE

Why subject your knees to a beating on relentlessly cruel cement when you can have soft Mother Earth underfoot? Why do battle with motorists and traffic lights in crowded cities that offer vistas like the local strip mall? Experience the incredible magic of the Ansel Adams High Country. You may not want to go home.

Author’s Background

During his mid-50’s, Bob ran the entire length of the Pacific Crest Trail in the late 80’s, earning a place in the Guiness book of records. He averaged a marathon a day for 2600 miles and published his account in “Soul, Sweat & Survival on the PCT”. A new edition is now available at $16.95 through Amazon. He lives in Ashland Oregon, in close proximity to the PCT during the summer & fall. He annually maintains that section of the PCT. In the winter and spring, he lives in Manhattan Beach, Calif., where he runs on the beach and leads trail runs in the Santa Monica Mountains most weekends. On September 29, 2001, he celebrated his 70th birthday by joining 19 friends for a Grand Canyon run of approximately 25 miles, down & up in one day. He was a high school teacher and coach for over 30 years in Southern California.

The post Flashback Friday: A Moving Marriage with Mother Nature appeared first on ATRA.