If you are going to be running, why not run for a cause?  If you live in the Atlanta area there is a great opportunity to help a great cause in the Race Against Domestic Violence 5K Run / Walk.  The race is to benefit NOA (No One Alone) which provides safe shelter and support services for victims of domestic violence.  The race is on Saturday, November 7th at  9 am.  Registration starts at 8 am.  The race course is located on beautiful Cottrell Ranch in Dahlonega, Georgia.

This is one of the most scenic courses in Georgia.  The challenging 5K course winds through the Cottrell Cattle Rance at the height of North Georgia Autumn season which is one of the state’s great natural treasures.  A sight everyone should come enjoy.  On the run you’ll view wildlife, creeks, and beautiful Fall colors on a quiet paved path winding through the ranch.  What a great way to spend a Saturday morning!

Of course there will be prizes awarded to the top male and female runners in each age category.  Age categories beginning at 10 and under and go to 80 and over in 5 year age groups.  Hurry and register because all participants who register before October 24th will receive a T-shirt.  There will be a limited number of T-shirts available for those who register after October 24th.  Registration costs $20 before October 24th and $25 on the day of the event.  Are you a struggling student?  Good for you, keep studying and run this race for only $15!

Running for a great cause in scienic North Georgia; running doesn’t get much better than that!

I ran the Georgia XTERRA Georgia Trail Run Series at Bull Mountain yesterday and I’m hurtbox today.  What is a hurtbox?  I’m not sure, but I do know I feel worse today than I ever have post run.  I finished 13th out of about 200 runners.  I’m fine with that given all things considered.  I held on to 7th place until about mile 10 when I just didn’t have any more juice.  I learned a lot from running this half marathon through the mountains of North Georgia.  I learned that I was right, I can run a half marathon any day, at any time, without training.  I wasn’t running this race to test my hypothesis, but injury had sidelined me from training for about 6 months and no running at all for the past two weeks, but I really wanted to do this race.  I learned that I can get cramps while racing.  I learned that I should probably look at the elevation of a Trail Race before running it.  I learned that if you haven’t been training, you probably shouldn’t start a race at your normal race pace.  I learned it’s OK to be beaten by a girl, even if you have to ride 2 hours back home with her.  I learned that moving up to the 30-34 year old age group may not be easier competition, especially when your biggest competitors move up in age groups too.  I learned that I probably shouldn’t push an injury (again), and learned ice baths feel great.  I also learned you can’t push it up hills when they are longer than two miles.  I’ll save all of these lessons for later blogs, what I want to focus on today is that I learned it is OK to walk during a race.

There is something mental about walking that I haven’t been able to get over.  I’ve always had too much foolish pride to walk during a run.  I haven’t walked during a run since 7th grade track practice in Middle School.  At that time I was one of the two fastest runners on the team and during practice we would go out hard and walk at points when needed.  We were so far ahead of everyone else, no one ever caught up and we still finished every practice well ahead of the rest of the team.  However, my best friend during the Middle School days, who was a girl, would complain, “You may have beaten me but at least I ran the whole way!”  Why are females always trying to compete with me?  It’s not me, it’s just science.  At any rate, yesterday was the first time I have walked during a run in 16 years and I liked it.

It began with a muddy, slippery, 75% grade incline at about mile 5, after I had been running uphill for almost all 5 miles prior.  I found that with an incline this steep a fast walk can often be faster than a run.  I leaned forward and put a brisk walk up the steep hill.  While I was walking I was breathing very heavy and becoming more fatigued, but walking was working different muscles in my legs.  I was saving my running muscles which I needed for the downhills.  By walking up some of the steepest hills I was able to conserve enough energy to be able to move my legs at the maximum pace the downhills pushed me.  Without walking up the steep hills I would not have been able to finish the race in the place that I did.

Walking also took the pressure off of my injured knee.  My knee began hurting badly at about mile 8.  Every time I started running up a small incline it would twinge at each step, but when walking it wasn’t putting this pressure on them.  Walking takes the constant pounding off of your knees.  Jeff Galloway has built marathon training plans from the run-walk-run method which has been very effective for thousands of runners.  He’s still running strong at age 65 and claims you can keep running until your 100 years old by using this method.  That’s great news for me since my knees feel like they are 100 years old from all the jumping out of airplanes I’ve done.  Maybe it is OK to walk.  Without a doubt, it helped me perform the best to my ability in this race.

Overall, I had a great time at the XTERRA Georgia Trail Race.  The race was very well put on and run smoothly like all of the XTERRA Georgia Trail Races, everyone really enjoyed themselves from new trail runners to experienced trail runners.  And as you can see from the picture above, every runner needed a good ice bath to soothe their muscles after running this challenging, mountainous race.  Beautiful day, beautiful terrain, beautiful race.  This is what trail running is all about….and trail walking.

If you’ve never tried trail running, this is your chance, the 1st Annual XTERRA Fall Fitness 5K Trail Race at the Gwinnett Environmental and Heritage Center.  Don’t be embarrassed, it’s the race’s first time too.  So why is this particular race a great one to start trail running?  Well first off, it is put on by Dirty Spokes Productions, LLC who hosts plenty of mountain bike and trail running events all over Georgia and Alabama.  Every one of their events are professionally planned with the customer in mind.  That is why they have planned this trail race event, to offer a fun trail run for those who live close to the city of Atlanta and want to try trail running.  Dirty Spokes Productions, LLC, giving the running community what they want.

The race will be held on the trails of the Gwinnett Enviromental and Heritage Center Trails in Buford, Georgia just outside of Atlanta.  The race will start on the street which is required for spacing.  Get a great position by racing to the tree line quickly and begin to run on moderate to easy single and double track; with about 1/2 mile of the course on paved roads if you’re into that sort of thing.  The trail has rolling hills and climbs perfect for any runner looking for a challenge at this fun and manageable distance of 3.1 miles.  Walkers are encouraged to participate too; however, they must be able to finish the course in a 16 minute per mile pace in order to get an official time.

Run faster than that and get an official time that nets you an award.  You deserve it for waking up at 6 in the morning to make it to the startline by 8:30 AM.  Awards will be handed out to the top three male and female runners as well as the top three in each male and female age category.

So hurry up and sign up for this trail running race!  Price is $25 from now until September 25th.  All runners registered before the late registration deadline are guaranteed a dri fit race T-shirt, a $25 dollar value in itself.  So sign up now and run this race for free!  Price increases to $30 after Sept 25th and is $35 on race day.  So register now to run your first trail race!  You’ll be hooked!  Be careful though, trail running can ruin you for roads.

I came across this event, the Windstopper TrailRun WorldMasters, in which mountain runners, trail runners, marathon runners, and ultra runners will come together for a 3 day competition with each day’s event being a race of varying distances and difficulty.  The 3 day race will cover a total of 57 Kilometers (it’s being held in Dortmund, Germany hence kilometers).  This event brought up a question, ‘What type of runners are the fittest athletes?’  Sure we are all serious runners, but most runners prefer one type of running over the others.  For me, I prefer Trail Running.  Why?  Because I’m so extreme.

So how can you judge these types of runners against each other?  What is the one standard race that is an equal playing field.  I’m not sure, but The Windstopper TrailRun WorldMasters is attempting to do it with a 4.5 kilometer (2.79617 miles) sprint race on Friday.  Then a long distance run of 34 kilometers (21.1266 miles) with a vertical distance of 710 meters on Saturday.  Ending with a final stage on Sunday of 19.9 kilometers (12.3652 miles) with a vertical distance of 315 meters.  These varying distances make the playing field somewhat even.  Let’s analyze how each type of runner may react to find out who the most fit runners are!

Mountain Runners: This group may be very well suited for this competition because of the vertical climbs in the last two stages of the race.  Also, Germany may attract a lot more Mountain Runners because of the sports popularity in Europe so the event may get some very elite Mountain Runners.  However, the sprint on Friday is going to very tough for these runners.  They are used to grinding it out up a mountain, walking when necessary; however, mountain runners do have the leg strength needed to run fast in shorter distances.  Look for Mountain Runners to do very well overall in this competition.

Trail Runners: Trail Running is such a broad and diverse sport that it will do well in this competition of varying distances and terrain.  Trail Runners must have the ability to run any distance for competition from 5Ks to Marathon distances.  With the distances of this competition mirroring those of what a typical Trail Runner may see in a season gives them a great chance in the finishing very high overall.  Likewise, all of the races in this competition will be on trails which will obviously be in Trail Runners’ favor.  One concern for Trail Runners is that over three days their bodies may get tired.  Often trail runners are not able to run on trails everyday so they must mix in some road running.  The wear and tear from running over rugged terrain for three days straight as well as two back to back longer races could prove exhausting for trail runners; however, the half marathon distance on the last day is definitely something that most Trail Runners would be able to push through if exhausted.

Marathon Runners: While these runners tend to be in overall great shape they run predominantly on the road.  Running on trails and over large amounts of elevation is not what they are trained for.  Also, the competitive aspect of trail running and road racing are quite different which will hurt Marathon runners in this competition.  With only one race being close to the marathon distance, I don’t expect Marathon Runners to fair very well against the rest of the competition overall.

Ultra Runners: Ultra Runners will do great over the three day period because of their endurance; however, but they will not have the speed to compete with the leaders of any of the events.  They will not do well in the first day sprint as their body has not been trained for this distance.  The second day marathon distance will obviously favor marathon runners and is still too short of a run for these endurance athletes.  Lastly, on the third day they will not have a fast enough pace for the half marathon.  Sorry Ultra Runners, but you just aren’t fast enough.

If I were a betting man, which I am, I would bet on an elite Trail Runner to win this competition.  Trail Running are so utility.  They can do everything well.

You’ve heard of “hitting the wall” in a Marathon, but why don’t you “run through the wall?”  I know, usually if you hit a wall you want to go over it or around it, but when running a Marathon you need to run right through it.  Don’t worry about what is on the other side or how bad it is going to hurt.  Just think like a Marine by not thinking and charge right through the wall.  Don’t even look for a door.  Doors are for the Air Force.

During a Marathon you’ll typically hit the wall between mile 18-20 and it may last until mile 22-25.5.  That’s almost as long as the Great Wall over there in China!  The fact is, everyone hits the wall, the difference is how you push through it.  The “wall distance” is a great place to pick up time and pass your competitors.  They’re probably just waiting until they find the door to the wall.  Doors are for suckers.

The first thing to do when you feel the wall is to find someone else this is running a pace a little faster than yours and draft off of them.  Sit behind them the whole time you are feeling your wall.  Pacing off of someone else is a perfect way to not let your mind start thinking about the wall and slowing down.  Drafting will also give you that little extra boost your need by cutting down the wind resistance.  Why is wind always resistant?

During the wall is a great time to get the nutrients and hydration you need.  You may have slowed down your pace a bit so take this opportunity to grab everything you need at the water stations.   After fueling up you’ll feel rejuvenated and be ready to make your final push to the finish!

The hardest part of the wall is the mental aspect.  It’s best to not think about the wall.  We all know there is a wall, you’ve known for 18 miles that it was going to come, but that doesn’t mean you need to think or worry about it.  Put yourself on cruise control.  Just sit behind someone with a good pace and cruise.  You’ll know when you feel the end is near and its time for that last gear….to run as fast as a dear, with your vision so clear, and your mouth salivating for a carbo loaded beer.

Stop following the crowd.  You’re such a follower.  Weave through the crowd and be your own runner.  We’ve all been in tight races before when we have to dodge other runners to run the pace we want.  The shorter the race, the more important a good start is, so use these tips to ensure you don’t have to alter your stride for anyone.  I alter my stride for no one…except roots, rocks, curbs, potholes….

Early Arrival: Arrive at the start line early to get a good spot.  Even in races with corrals it can be imperative to be at the beginning of the corral.  A typical 10K can have a corral with a range of 36 to 42 minute runners, a whole minute a mile difference between the top runner and the 41:59 qualifying runner.  Make sure you position yourself in the right spot of your corral.  Cows know how to do it, so why can’t we runners figure it out?

Size it up: If you are in a smaller race without corrals you want to make sure you are starting around runners of the same ability.  Size up your competition.  Look for a grouping of people who match your age and sex.  Then look at what the other runners are wearing.  If you are wearing basketball shorts and everyone around you has on short running shorts then you are probably in the wrong group.  Or have really embarrassing looking thighs.

Be a FrontRunner: If you know you will be one of the top runners in the race then don’t worry about getting to the start early or sizing anyone up.  You’re better than everyone.  Just do your stretches, move toward the start line, and begin doing your strides to loosen up.  When it’s almost race time and other racers are lining up, just squeeze yourself in the front.  If you say “excuse me” you can do anything you want.  Just act like you’re the fastest guy or girl out there.  Run with swag.

Look in Front of You: If you find yourself in a tight start and a need to weave through the crowd always be looking 10 to 20 feet in front of yourself.  Plan your next move and execute it.

Run Sideways: One of the best ways to maneuver your body through a crowd is to move your shoulders perpendicular to your waist to get around someone.  I use this move so often in running that I use it in everyday life too.  It allows me to walk on the sidewalks a couple of MPH faster than everyone else.

Run on the Sidewalk: In very large races where you are stuck behind slower runners it is perfectly fine to run on the sidewalk.  You are probably using more energy than the other runners and traveling the same distance so it’s not cheating.  I once ran the first 3 miles of a half marathon on the sidewalk because of a late start due to bathroom issues.  I judge a race by how accessible and how long the bathrooms are.  I know what’s important to me.  Georiga ING:  Fail.

Run Alone: Race yourself.  Then no one will be in your way and you win everytime!

It’s a challenge.  Don’t you want to challenge yourself?  I ran with swag on the Frogtown Trail Challenge race course about two months ago and had a great time.  I can’t wait to run the Frogtown Trail Challenge Race on October 10th!  The race course has been built by a group of trail runners who have put in a lot of hard work on private land to make a fresh, pristine, challenging, trail running course.  This is why you need to run the Frogtown Trail Challenge, because it’s like blazing the trail but you don’t have to do any of the blazing.  It’s tough to find a trail run that isn’t worn down and is only technical because of exposed roots and rocks.  This race is technical because you are running over and through anything in your path.  On the race course there is ditch jumping, log hopping, rope swinging, creek crossing, stream running, mountain climbing, branch dodging, hay hurdling, trail trudging, mud meddling, and any other present perfect verb you can think of.  Bottom line:  “This ain’t your momma’s trail race!”  Good, my Mom’s trail races are pretty tame and usually non-existent.

The Frogtown Trail Challenge has a new name, new format, and definitely new challenges.  It was previously named the “Trail Race for Camp Grace.”  There is a 10 mile and 4 mile course so any type of runner looking for some adventure should run this race.  If you are traveling from far, thanks for visiting Cumming, GA just outside of Atlanta, come up the night before and camp out on site for only $5 bucks.  There will be porta johns but no running water available so bring your own bottled water.  To entertain you there will be a concert and bonfire on Friday night before the race!  Don’t worry though, it will be lights out at 10 pm.  You have a race to run in the morning!

Register for this great trail running challenge:  $15 for the 4-mile, $20 for the 10-mile, and $25 for race day entry.  You can register online at Active.com, Big Peach Running Shoe Stores in Atlanta, or by mail in entry form.  So convenient.  If you don’t register in time, the booth will open at 6:45 on raceday morning for raceday registration and packet pick-up.  All participants will receive a long sleeved color technical shirt letting all your friends know that you accepted the Frogtown Challenge; that’s worth like $100 bucks right there!  What a great value for the race entry; and you don’t even have to worry about paying for race photos, photos will be free and downloadable!  All the proceeds from the race will benefit Georgia Sheriff’s Youth Homes and Christian Runners organizations.

I can’t wait to run this race, I’ll be there for sure and you should run it too.  But you don’t have to take my word for it.  Check out a couple of quotes from runners that have already run this great course!

“A true test of skills – balance, uneven terrain running, climbing.  Get a good taste of what a real adventure race would feel like but without all the orienteering, rappelling, canoeing, etc.”  Adventure race without all those non-running activities.  Brilliant!  Non-running activities are for losers.  You want to be a winner don’t you?

“Run for your life.  This is not about racing, it’s about survival.”  A little extreme of a quote, but I agree.  Although there are some very fast sections in this course, just finishing is an great accomplishment.  A challenge for all levels of runners!

So take on this trail challenge!  Stop messing around and get serious.

It’s here.  It’s upon us.  The 2010 Georgia XTERRA Trail Run Series begins September 27th with a 13.1 mile run through the woods of Bull Mountain.  I’m excited.  I moved to Georgia too late to participate in the first half of the series last year, so I look forward to competing in the entire series this year.  I’ll actually be in the less competitive category of 30-34 year old.  Your race age for the 2010 series is based on your age on December 31st, 2010.  My December 2nd birthday barely gets me in there in the 30-34 category.  This is the first time in my life being in an older category has resulted in slower runners, ever since I was a kid each age group got faster and faster.  I guess I’ve reached the running pinnacle, it’s all downhill from here; I still prefer to charge the uphills.

The race is to be held at Camp Wahsega 4-H Center in Dahlonega, Georgia.  This camp nestled in the North Georgia mountains is a true gem.  Dahlonega is one of my favorite places to enjoy the outdoors.  The beauty of an area like Bull Mountain is definitely something you don’t want to miss.  The race has single track, double track, and Forest Service off-road running.  The course contains rolling hills, climbs, creek crossings, roots, and some technical sections.  Great for any trail runner wanting a little bit of a challenge.  The well groomed system of trails with gentle slopes and beautiful scenery will leave you breathless if the 13.1 miles doesn’t.  Any level of trail runner is encouraged to participate and enjoy the scenery; however, you must be able to walk 16 minute miles in order to get an official time.

Medals and prizes will be handed out to the top 3 overall finishers for males and females.  Also medals will be handed out to the top 3 finishers in each age and sex category.  All race participants will receive a sweet “Dri-Fit” T-shirt that lets everyone know that you are an extreme trail runner.  So register before the 15th to take advantage of the lowest entry price of $40. Price goes to $45 if you register after the 15th online and is $50 on race day.

Come out and run this awesome race.  Bull Mountain is one of the first areas I ever went mountain biking and is now going to be one of the first areas that I win my 30 year old age group!  Hope 30 is just as dirty.  See you at this awesome trail race!

It’s finally upon us, the Inaugural XTERRA Marathon of Trail Races at Cheyenne Mountain State Park in Colorado Springs, Colorado on October 3rd, 2009!  Why is Colorado just getting an XTERRA Trail Race Series now?  I’m not sure.  Maybe XTERRA was waiting until they got the right group of people to put this trail race series together or maybe XTERRA isn’t as extreme as we all thought they were.  Hopefully that is not the case.  Obviously there is a lot of great Trail Running in Colorado, SeriousRunning.com alone has over 100 Trail Runs listed in Colorado!  It looks like now we can list some pretty sweet trail races in Colorado too.

This exciting course will be run at the brand new Cheyenne Mountain State Park which is nestled in the landscape that inspired the song “America the Beautiful.”  Maybe the beauty will inspire you to run faster…hopefully not to look at it all.  You better register for the full marathon just to make sure you don’t run too fast past the beauty.  The Cheyenne Mountain State Park XTERRA Trail Run will have a full marathon, half-marathon, and 5K option.  The full marathon will be two loops of the half-marathon course so you don’t miss any of the diverse nature in this prairie to peak eco-system.

Don’t just run this race for the beauty though, run it to win.  The Inaugural XTERRA Marathon of Trail Races and earn points for the overall XTERRA Colorado Trail Run Series champion which will include races through 2010.  Your race age is your age on December 31st of 2010, pretty sweet if you want to move up to the slower age category.  There will be at least 3 races in the series and you must run 2 to qualify.  Only the longest distance in each event will count for points, so you better run the full marathon on October 3rd if you want to win the regional series title.  Be the hero of your region!

In addition to being able to say you ran the Inaugural XTERRA Colorado Trail Race Series you also will receive a Zorrel technical race T-shirt, Inaugural finisher medal, good food, and an entry into the raffle for swag items.  Remember, you can’t buy running swag so this is could be a great way to gain some swag.  You can purchase an entry into this awesome race online from now until September 30th.  Marathon is $65, Half-Marathon is $45, and the 5K is $25.

So be a part of history and run this great new race!  It’s going to be a great time.  Stop learning about history and make it!

Why do running and charity often go hand in hand?  I hypothesize that the general demographic of runners is people who have a good life balance, which helps them realize that giving back is important.  As runners, we have all been at a point where we are exhausted, tired, and feel lousy, but we push through it, work through it, and sometimes get a little motivational help from our friends.  That is why runners like to give back to each other.  Because most of us couldn’t do what we do without the help and sacrifices from friends and family.  Giving back to friends and family is too easy though, giving to others is a challenge.  Runners love a challenge.  Here’s a challenge and way to give back, the Hike for Youth 10K Trail Run.

Hike for Youth is an active, outdoor fundraising event that raises essential funds for three Colorado local outdoor programs for youth:  Mile High Youth Corps, cityWILD and Colorado Mountain Club‘s Youth Education Program.

On Saturday, September 12, 2009, hundreds of people will hit the trails of Golden Gate Canyon State Park in Colorado to show their support for local organizations that get kids active and outside.  Participants can register individually or with a group of friends for a variety of hikes (ranging from 1-6 miles), or for the inaugural 10K Trail Run for Youth. All hikes will end in time for the after-hike party, the perfect opportunity to recharge with free lunch, entertainment and fresh mountain air. Register at www.hikeforyouth.org and choose whether you want your hike/run to benefit one particular agency, or all three.  Trail Running is so hot right now, that’s why new to this year is a 10K Trail Run.

New to 2009: 10k Trail Run for Youth
The course is a combo of single-track trail and dirt service roads with challenging elevation gains, hillside vistas and secluded mountain terrain. Bonus: A group of Olympic runners will share training secrets and race tips.

SCHEDULE OF EVENTS

7:30 a.m. Inaugural 10K Trail Run for Youth begins (suggested check-in time @ 7:00)

9:00 a.m. Difficult hikes begin (6-8 miles; suggested check-in time @ 8:30)

9:30 a.m. Moderate hikes begin (4-6 miles; suggested check-in time @ 9:00)

11:00 a.m. Easy hikes begin (1-3 miles; suggested check-in time @ 10:30)

12:00 noon the after hike party begins!

Sound pretty sweet and something you want to participate in?  Here are 3 steps to make that happen:

STEP 1- REGISTER TODAY.
Choose an easy, moderate or difficult hike or the trail run and sign up at www.hikeforyouth.org.  Be sure to indicate which organization you’re participating for, or choose to have your hike/run benefit all three agencies.  Registration includes your hike/run, a gift bag and food and fun at the after-hike party.

$25 in advance for adults (run or hike) ($30 the day of)
$10 in advance for youth ages 5-17 ($15 the day of)
$200 in advance for an adult team of up to 12 ($250 the day of) $100 in advance for a youth group of up to 12 (includes 2 adult supervisors)
FREE for kids ages 4 and under

STEP 2- COLLECT PLEDGES FOR GREAT PRIZES
All participants are encouraged to raise $100 or more in pledges—and top fundraisers will win cool prizes, like REI gift cards and outdoor gear. You’ll receive a link to a personal Web page immediately after registering. Customize it with photos, etc. and e-mail it out to start accepting credit card contributions from your friends and family. Read below for more tips on fundraising:

• Share Your Connection- Tell people why you’re participating in the Hike and why getting youth active and outdoors is important to you.
• Spread the Word- Promote your participation through free advertising space like company newsletters, neighborhood fliers and Facebook.
• Seek Out Matching Gift Opportunities- Ask your company or church to match any personal pledges you raise and double your money.
• Pool Your Pledges- Hiking with a group of friends? Set a group goal and try to reach it together.
• Have Fun- Showing enthusiasm and passion for youth and the outdoors is the best way to raise money.

WANT TO GET MORE INVOLVED? BECOME A CHAMPION HIKER!
We’re looking for individuals to serve as champion hikers and get a group of friends, hiking groups, co-workers or church pals involved. Rally your troops and make Hike or Youth the activity of this fall. A group of up to 12 can participate for only $200, roughly $16 a person. Contact Anna Black at annab@mhyc.net or 303.433.1206 (opt. 1, x344) to register your team today!

Be a Serious Runner and give back to others.  Better yet, be a Serious Trail Runner and share running in nature with those without easy access to nature.  Trail Running is a terrible thing to waste.