Our friend Hawaiian Shirt Ray wanted to share another race story with us.  Thanks Ray!

I would like the thank Alec Muthig, Josh Fuller, Nate, Josh Artery, Ted, the entire Twin Mountain Trudge Crew who stayed late into the night until I was safe and Search & Rescue.  Without all of your help my Epic adventure could have had a very sad ending.

The 2011 Twin Mountain Trudge Turns Epic

Epic is the term that mountain climbers use when they talk about a climb that went wrong.  The party got lost, gear was dropped, days being snowbound in a tent, destroyed camps, or even death.  This year’s Twin Mountain Trudge turned into an epic day for me and all involved in the race.  Just like on a good climbing day, everything starts out fine and then slowly the situation begins to deteriorate.  Some epic tales have a good ending while others do not.  When things start to go bad and the situation begins to become dire, will you be ready to survive?

I am writing about my epic Twin Mountain Trudge because I want to share my experience with you so you can also be prepared for when things turn epic.  I am very experienced in mountaineering, back country adventures, and ultra racing.  Through the years I have never had any of my adventures turn epic, but I am always prepared just in case they do.  And I sure did not think that the Twin Mountain Trudge would have turned into my first Epic adventure.  Take for instance that I always carry a full first-aid kit with me when I hike.  I have been lucky and in over 15 years of hiking in the Colorado Rockies and elsewhere I have never used it.  Does that mean that I should stop taking it?  Of course not.

The Twin Mountain Trudge (aka The Trudge)

This was my second year running the Twin Mountain Trudge.  The Trudge has an 11 mile race and a 22 mile race which is two of the 11 mile laps.  Here is a quote from Alec Muthig’s email about this year’s race:  “The conditions this year could very well prove to be the worst we’ve seen for this race…I NEED to stress that this is an “adventure” event and not a typical trail run.  You need to try to be self sufficient.  We will have a minimal aid station on the course, but you should carry enough for a long, tough outing.  My guess is that the fastest single loop will be around 2.5 hours, with the others being out for over 5 hours…yes, for the single loop.  Please be prepared to be out that long and please plan on emergency situations.  If you get injured it will be quite a bit of time before we can get in a pull you out on a sled.  Will you be able to not go hypothermic in the time it takes us to get to you?  While only 11-12 miles, this truly a backcountry adventure.  Please be prepared.”

This is a serious adventure event and should not be taken lightly.  It is in Wyoming in the middle of winter through tough and challenging terrain.  This year I once again signed up for the 22 mile race and I know firsthand from last year’s race that Alec is 100 percent serious about the conditions and the need to be properly prepared.  This year my preparedness was put to the test…Read More to find out how.

This past year I went to Outdoor Retailer and got a sneak peek at Merrell’s new minimalist trail running collection from one of their representatives.  If you like what you read here about the True Glove then you may want to check out what I found out about the other new minimalist trail running shoes in Merrell’s collection:  Trail Glove and Tough Glove for Men; and Pace Glove, Power Glove, and Pure Glove for Women.  Find which one best fits you your running style…like a glove!

The Merrell Barefoot collection is made to allow minimalist runners’ feet to follow their natural instincts.  They are uniquely designed to engage the feet efficiently, avoid injury, and strengthen your body’s core.  The collection is the best minimalist trail running shoes I’ve seen and the True Glove is my favorite shoe in the collection.  The True Glove upper is made of a sheepskin leather.  Sheepskin makes true glove feel so much better, and safer!  The sheepskin is the reason that the true glove is the lightest in Merrell’s minimalist trail running collection.  Even though it is light, the upper wraps well around the foot because of Merrell’s Omni-Fit lacing system, pretty much the reason these shoes can be called gloves.  The True Glove supposedly also has a footbed treated with Merrell’s antimicrobial solution which I was told resists odor but that’s hard to believe in a minimalist trail running shoe; one that usually is run in without socks through water, mud, and everything else.

The midsole and outsole has a 4 mm cushioning in it, just enough for a semi-soft landing while still allowing for the minimalist trail running feel.  The part I like most about the sole is the 1 mm forefoot shock absorption plant which helps maintain forefoot flexibility and protects the foot by distributing pressure.  The True Glove is the first minimalist trail running shoe I’ve seen that has taken into account that minimalist runners run on their toes.  In fact, Merrell also told me that they would be providing instructions on minimalist running techniques with every pair they sell of their minimalist trail running shoe collection; like a manual for a car.  I think this is a great idea because I’ve heard of too many injured runners throwing on minimalist running shoes without changing their technique and further injuring themselves.  The sole is made of a rubber compound TC-1.  What does that mean exactly?  I don’t know, but I trust any sole made by Vibram.

Check them out in February of 2011.

This past year I went to Outdoor Retailer and got a sneak peek at Merrell’s new minimalist trail running collection from one of their representatives.  If you like what you read here about the Tough Glove then you may want to check out what I found out about the other new minimalist trail running shoes in Merrell’s collection:  Trail Glove and True Glove for Men; and Pace Glove, Power Glove, and Pure Glove for Women.  Find which one best fits you your running style…like a glove!

Merrell’s Tough Glove is somewhat similar to the other minimalist trail running shoes in the collection.  It is made so your feet and legs can follow their natural instincts, giving them the room to flow.  The Tough Glove is the heaviest shoe in the collection.  It does have an uber-lightweight upper with a stabilizing rubber foot sling from Vibram which protects your underfoot from pointy rocks; however, it doesn’t have the toe protection that Merrell’s other minimalist trail running shoes do.  Maybe that’s why they call it Tough Glove…

The upper is made of a synthetic leather and air mesh which gives a looser feel than the other shoes in the collection.  This shoe is for runners who absolutely want to give their feet the freedom of movement when trail running.  The Omni-Fit lacing system that Merrell owns still makes the shoe fit snug enough to be considered a “glove.”  It does have a toe bumper for some durability, but it’s not as heavy duty as the other Merrell minimalist shoes.  There is rubber in the rear of the shoe too, but this is more for easily slipping them on, while giving your heel a tight feeling, rather than for protection.  The Tough Glove supposedly also has a footbed treated with Merrell’s antimicrobial solution which I was told resists odor but that’s hard to believe in a minimalist trail running shoe; one that usually is run in without socks through water, mud, and everything else.

The Vibram midsole and outsole are the same on all of Merrell’s minimalist trail running shoe collection but in case this is your first read:

The midsole and outsole has a 4 mm cushioning in it, just enough for a semi-soft landing while still allowing for the minimalist trail running feel.  The part I like most about the sole is the 1 mm forefoot shock absorption plant which helps maintain forefoot flexibility and protects the foot by distributing pressure.  The Trail Glove is the first minimalist trail running shoe I’ve seen that has taken into account that minimalist runners run on their toes.  In fact, Merrell also told me that they would be providing instructions on minimalist running techniques with every pair they sell of their minimalist trail running shoe collection; like a manual for a car.  I think this is a great idea because I’ve heard of too many injured runners throwing on minimalist running shoes without changing their technique and further injuring themselves.  The sole is made of a rubber compound TC-1.  What does that mean exactly?  I don’t know, but I trust any sole made by Vibram.

Yeah, I do feel weird quoting myself but you never know who your audience is on the Internet.  The Tough Glove is perfect for runners who want the closest thing to the barefoot running feel without baring it all.  It is also a great shoe for minimalist runners who run 90% road and 10% trail and want a hybrid shoe.  So for the Glove of God, check out Merrell’s new collection which comes out in February 2011, we’d love to hear what everyone else thinks of them!

This past year I went to Outdoor Retailer and got a sneak peek at Merrell’s new minimalist trail running shoe collection.  Pictured to the left is the Men’s Trail Glove Minimalist Trail Running Shoe which is scheduled to hit stores in February of 2011.  Get ready!  If you like what you read here about the Trail Glove then you may want to check out what I found out about the other new minimalist trail running shoes in Merrell’s collection:  Tough Glove and True Glove for Men; and Pace Glove, Power Glove, and Pure Glove for Women.  Find which one best fits you your running style…like a glove!

The Merrell representative told me that the reason Merrell got into the minimalist trail shoe movement is because their company’s core values are to bring customers to find their outside freedom and the Trail Glove lets runners’ feet follow their natural instincts to that freedom.  How philosophical.  Merrell teamed up with Vibram to fuse together their knowledge of barefoot running with Merrell’s knowledge of outdoor footwear.  The biggest difference between Merrell’s minimalist trail running shoes and others on the market is the wide toe and heel boxes.  The wide toe and heel boxes are to encourage your foot to find it’s natural stride by giving it plenty of room.  Stop suffocating your foot and give it the room to learn on its own.  Merrell’s Trail Glove is its medium weight minimalist trail shoe in the collection; combining an ultra-lightweight feel with all the protection needed from rocks and roots.

The upper is made of a treated synthetic leather and upper mesh.  This allows for a tight feel which fits snug against the upper part of your foot, according to Ace Ventura, like a glove!  The snug fit in the uppers is important because your foot tends to slide around in the excess room built in the lower for freedom of movement.  The Trail Glove also uses Merrell’s Omni-Fit lacing system, secured with welded TPU, to help tighten the upper more and give the glove feel.  There is a hard toe bumper that is fused on the front to provide protection against rocks and roots on the trail.  On the back Merrell put synthetic rubber fused on, this is more for stability in your heel than protection from the trail.  The Merrell representative also told me that they have a microfiber footbed treated with an antimicrobial solution that resists odor, but we’ll have to see about that.  I’ve never met a minimalist trail running shoe that didn’t stink….or maybe that’s just me…

The midsole and outsole has a 4 mm cushioning in it, just enough for a semi-soft landing while still allowing for the minimalist trail running feel.  The part I like most about the sole is the 1 mm forefoot shock absorption plant which helps maintain forefoot flexibility and protects the foot by distributing pressure.  The Trail Glove is the first minimalist trail running shoe I’ve seen that has taken into account that minimalist runners run on their toes.  In fact, Merrell also told me that they would be providing instructions on minimalist running techniques with every pair they sell of their minimalist trail running shoe collection; like a manual for a car.  I think this is a great idea because I’ve heard of too many injured runners throwing on minimalist running shoes without changing their technique and further injuring themselves.  The sole is made of a rubber compound TC-1.  What does that mean exactly?  I don’t know, but I trust any sole made by Vibram; just like I trust websites on the Internet.

Stay tuned the next couple of days as I review the other new minimalist trail shoes in Merrell’s collection.

It’s another season of trail running races in Georgia for 2011 and Dirty Spokes Productions along with XTERRA have some great trail races coming up soon.  Start the new year off on the right foot, toeing the line at the 1st Annual Dirty Spokes 8.0 Mile Trail Running Race at Heritage Park on February 5th or the classic 5th Annual XTERRA Thrills in the Hills at Fort Yargo State Park half-marathon.

The Dirty Spokes Trail Run Series begins this year at the 1st Annual Dirty Spokes 8.0 Mile Trail Running Race at Heritage Park in Watkinsville, GA or also known as Farmington, GA, on February 5th.  I’m not quite sure which town is the suburb of which town.  At any rate, these are some pretty sweet mountain biking, horseback riding (watch where you step!), and of course trail running trails, ranked #12 trail running trail in Georgia by SeriousRunning.com users.  Dirty Spokes says about the race:  ‘This is a great single and double track off road running experience!  The race will start on the gravel road (required for spacing) but will soon lead into the woods.  The terrain is made up of a little big of everything, rolling hills, single track, double track, technical section (rocks, roots and tight twisty sections), creek crossings (shallow and narrow).  If you have never visited Heritage Park – do it!  The course is beautiful and offers something for every runner truly wishing to ‘ditch the city.’  Nestled in the woods of suburban Atlanta lies a true gem.  Well groomed system of trails with gentile slopes and beautiful scenery will leave you breathless (if that doesn’t, the 8.0 miles will).  Once you descend into the woods, you forget about the city.  As a matter of fact, you will come t o know why we follow the creed ‘ditch the city.”

The race is on February 5th starting at 8:30 with packet pick-up between 7:00 and 8:00.  Register now until January 25th race entry is $30.00.  After that the price rises to $35.00 with $40.00 fee at race day.  Each runner will get a “Dri-Fit” shirt but there is no guaranteed for late entries.  Medals will be given out to the top three finishers in each age and sex category.  This is sure to be a great race and become a Dirty Spokes tradition.  Get in on the 1st Annual action!

After you get the trail racing taste in your mouth try the next XTERRA Georgia trail race series race Thrills in the Hills.  This is my favorite trail race in the series.  It’s at Fort Yargo State Park which is rated as the #2 best trail in the United States according to SeriousRunning.com users.  There are 21K and a 42K race distances available.  Register now through February 18th for the 21K distance for $35.00, after that it’s $40.00 until February 24th, then $45.00 on race day.  The 42K is $45.00 from now until February 18th, $50.00 after that until February 24th, and $55.00 on race day.  Register here!  New to this year, Firehouse Subs of Winder will be giving away free subs to all participants of the race!  Subs are my favorite food after a trail race for sure.  If you want to read more about the race check out my race recap of the 2009 Thrills in the Hills trail race.  Or check out more 2011 trail races in Georgia.

You may have seen the new flip camera commercial that features kids participating in free running, above is an example of parkour or free running.  Free runners use city and rural landscape to perform movements through structures.  Free running is a translation of parkour to the English language with a bit of a twist.  In free running, participants use efficient movements from parkour but add aesthetic vaults and other acrobatics.  Free running embodies complete freedom of movement, allowing runners to “find their own way.”  The goal is to use the environment to develop yourself and to always keep moving forward and not backward.  However, free running is not simply moving from “point A to B” but rather testing oneself physically and mentally.  The founder and creator of free running, Sebastien Foucan, defines free running as a discipline to self development, following your own way, which he developed because he felt that parkour lacked enough creativity and self-expression as a definition of each free-runner who must follow your own way.  However, even with the differences in philosophy, free running and parkour are very similar.  Not one of the founders and developers of the discipline, apart from Foucan, see two different sports in parkour and free running.

Whichever discipline you want to name it, the philosophies of parkour and free running are very similar to trail running.  They test oneself physically and mentally; emphasizing efficiency while allowing freedom of movement.  However, they are even more similar to a sport I conceptualized in August of 2009,  Urban Trail Running.  Urban Trail Running allows runners to get the exercise benefits and excitement of trail running without having to travel far from the cities they live in.  Running in the city can lead to many types of injuries because of the continuity of flat roads and rigidity of surfaces.  Urban Trail Running is about varying the terrain and movements while running in an urban environment.  Animals tend to take the path of least resistance, but we’re not animals, so why not take the path with resistance?  Your body will thank you.

So how do you go Urban Trail Running?  First focus on finding differing surfaces, this can be the most difficult task because urban cities are often dominated by flat roads.  Try to find parks and other grassy areas, small running trails, or windy/old roads.  Grassy areas allow you to work on traction and give your running motion variation.  Small running trails often have many curves which is great for working on your balance.  Windy and old roads are great because the potholes and loose surface mirrors the variation in steps when trail running.  Overall, any uneven surface that will force you to focus on lateral movements and your balancing muscles is where you want to run.  Also, much like parkour and free running, run through obstacles in your run which mirror obstacles you may encounter on a trail run.  Jump over benches like they are tree logs across the trail.  Use light posts on corners to whip yourself into a quick, tight 90 degree turn.  When you encounter water, don’t take the bridge, run through it.  Any urban obstacle can become a trail obstacle, run through it.

Overall, the point of Urban Trail Running is to create your own path, don’t run where the sidewalk leads you, blaze your own urban trail and get the benefits of trail running right outside your front door.  Go Urban Trail Running!

XTERRA Footwear is having a 50% off sale on their Trail Running shoes now until December 17th.  Looks like Christmas is coming early for trail runners.  Use coupon code:  “Xmasjoy” when checking out to receive the 50% discount.  XTERRA started as a SUV, then it was 1 trail race, and now it has grown to 195 events in 16 countries!  It is the premiere trail running organization which spans across the United States and now they have moved on to making trail running shoes.  Why not, they have the feedback of thousands of trail runners all over the nation, who have run and raced on all types of trail surfaces?  Their team members worked for many of the best footwear brands in the industry.  Now they are building the best trail running shoes for the greatest running events anywhere.  Their shoes have been tried and tested on the most intense race courses XTERRA has to offer.

XTERRA has made a trail running shoe that performs on hard packed dirt, loose soil, sand, rock, asphalt, or a combination of all.  XTERRA Footwear builds shoes for the XTERRA races, training, and outdoor lifestyle.  The XTERRA XR 1.0 is made for support and stability which doesn’t mean it has to be “overbuilt” and bulky.  It’s lightweight and stable which provides the optimal flexibility, breathability, cushioning, and support to handle trails and neighborhood roads.  The XR 1.0 is made for heel-strike and forefoot runners.  Colin Chapman, designer and builder of the Lotus Cars, once said, “Simplify and add lightness” and that’s what XTERRA tried to do with the XR 1.0.  They found that most trail running shoes were too stiff, too heavy, and the lugs were so sever they could be felt through the shoe, but running on trails in a road shoe didn’t provide enough support, traction or protection.  That is why they developed the hybrid XTERRA XR1.0 running shoe, a shoe that can go both ways.  So enlightened.

The XTERRA XT1.0 and 2.0 is a light, comfortable running shoe designed for XTERRA trail race training.  XTERRA race training includes all things active and fun.  Your routine might include running your favorite trail, hiking, scrambling, playing hid and go seek, chasing Fido at the park, surfing, leaping tall buildings, or even going to the gym.  (Lame).  At any rate, the XT 1.0 and 2.0 are made for all of those activities plus running.  If you don’t like having to change your shoes then this is the running shoe for you.  This shoe is designed for shorter XTERRA and road races.

So how do they fit and feel?  Well I don’t know what your foot shape is, but that doesn’t matter, XTERRA offers a 100% absolute guarantee on any purchase of shoes!  50% off and a 30-day money back guarantee, you can’t go wrong with these shoes as a present!  Go to XTERRA footwear and get your Christmas shopping complete.

Weight lifting is very important for trail runners to help avoid injury.  The stronger your body is, the better equipped it will be to take on the uneven terrain it impacts on finite parts.  So for trail running specific weight training, it is best to focus on the lower body.  Upper body weight training is more for long distance running.  So if you are running long distances and on trails then you’ve got double the weight training to do.  It’s cool, you’ll get the overtime results.

When weight training for trail running you want to focus on strength, power, and balance.  Don’t be like Saddam Hussein and  only have 2 out of the 3 attributes, trust me, it won’t end well.  Start with squats to strengthen your thighs, hips, buttocks, and hamstring.  Don’t lift a lot of weight even though you may be able to.  Grunting and throwing down your weights isn’t cool, likewise, kicking them  like your in the movie, ‘The Program’ is pretty lame.  Squat your body weight.  If you want to avoid squats try the leg press but again, although it may be tempting to your ego, don’t put excess weight on.  Another way to exercise similar to squats is to hold two dumbells to your side and practice lunges.  This gives you the benefit of isolating one leg at a time, much like your body will encounter on the trail as you pivot and stretch to the next safe step.  You can also do single leg squats on the Smith machine if available.  These exercises improve your ability to vary your steps on the trail without straining your glutes, quads, or hamstring.

The next exercise you should do to get specific exercise is the hamstring curl.  To the left you can see it being done on a machine.  If you are not at a gym you can lay flat on your stomach and lift your muddy trail running shoes for extra weight in the same manner as the picture.  This exercise will improve your breaking ability when trail running downhill.  However I don’t recommend breaking when trail running downhill.

Another important area to improve for trail running with weight training is your ankles.  Grab some ankle weights or wrap a flexible weight around one ankle.  Then rotate your foot from side to side, in a circle, or do the alphabet.  You know the alphabet motion.  Do this exercise one ankle at a time to prepare your pivot points for single impacts on the trail.

Another great work out for the trail is calf raises.  Use the machine at your gym or stand up repeatedly like your in the back of a group trying to get into the picture.  This will help in your uphill trail running as you dig each step closer to the top.  Although it may be tempting, avoid adding too much weight.  You want to focus on more reps to run up the long hill not carry furniture up stairs.  It is important to stretch before and after calf raises because calves tend to get tighter than other muscles.

Even though your lower body is taken care of don’t forget to work your core and back, both are important as you pivot your upper body down the singletracks of the trail.  Remember, you don’t have to look like a trail runner to be a trail runner.  Don’t feel sorry for yourself, bulk up!

REI.com is having a Winter Sale that ends today, Cyber Monday.  We sifted through all the items to find the trail running gifts you want and need.  Please Mom!  Please Mom!  But I neeeeeeed it!

Petzl Tikka XP 2 LED Headlamp:  (was 54.95, sale price 41.99) For trail runners that are looking for a light, durable, bright light, this is the one for you.  Don’t let the small size fool you with this headlamp.  The Petzl Tikka XP 2 headlamp has a powerful and adjustable beam with tilt head that can guide you down the trail as fast you can run it.  I guaranteed you’ll never catch up to this light, this white light reaches up to 60m out.  For those foggy nights there is a spring-assisted, flip-up diffuser lens which changes the beam shape from spotlight to area light.  It also has a red LED light positioned to the side in case your buddies are running in night vision goggles.  This light can last all night long, oh yeah, giving 160 hours of white light and 80 hours of light on the high intensity setting.  Not that it matters, you wouldn’t be able to last that long on the high intensity setting anyway.  Honey, it’s getting dark outside!

Mountain Hardwear Dome Perignon Hat:  (was $30.00, now $20.99) Trail Runners aren’t different from anyone else, they loose their heat through their heads too, but they don’t have to.  They can stay warm with less bulk by donning the soft Mountain Hardwear Dome Perignon hat made from Polartec 200 fleece and Gore Windstopper fleece.  That’s science keeping you warm.  This hat is unique because of the fleece earband which blocks the wind and keeps your ears toasty warm.  For the egg head in your life there is a stretch fleece insert in the back of the head to give a nice fit for any mishaped head.  If you have a big head (literally) then this is the hat for you.

SmartWool Midweight Wool Long Underwear:  (was 70.00, now 59.99) Keeping the lower extremities warm while feeling uninhibited is important to every trail runner and this long underwear allows you to have the comfort of both worlds.  The SmartWool Midweight Wool Long Underwear Bottoms offer natural stretch and breathability for when temperatures fluctuate, like before you run and during your run.  The underwear bottoms are made of 100% super-fine (like me) merino wool to help maintain your comfort in any climate.  The flatlock side-seam construction and the covered waistband prevents chafing as you move your legs back and forth down the trail.  They are easy to wash too, throw them in the washing machine and dry on cool temperature to avoid shrinkage.  We all know how bad shrinkage can be…

So take some time this Cyber Monday and get some Christmas shopping done.  I know you are at work but you can’t just jump back in after your holiday hibernation.  Take some time to ease back in, like an old man getting into a warm bath.

Cyber Monday is going to be as hot as it sounds, so we’re here to make life easier.  No more pushing users, crashing virtual shopping carts, or waiting in long pageview load lines this holiday season.  Here are three gift ideas for your favorite Trail Runner.  Or your boss, who is probably also a trail runner.  Like a boss.

The Ultimate Guide to Trail Running:  If you want SeriousRunning.com in print then this is the book to get.  Nancy Hobbs tells you everything you need to know about trail running.  Nancy is an original trail runners who has been an ambassador to the sport for many years.  She is the Executive Director of the American Trail Running Association, a writer for both Running Times and Examiner.com, and a chairperson for the Mountain Ultra Trail Council.  She knows what she’s talking about in this book.  Learn from an expert. 

Fuel Belt:  Keep your trail runner running by giving them a fuel belt.  In the belt they can carry water, GU, and toilet paper.  The toilet paper is more for comfort than fuel though.  This one is tight fitting and has space for 4 water bottles along with two pockets.  Perfect for any runner traveling more than 10 miles and not too bulky for those 25 milers.

Vibram Five Fingers:  These are the hip, new ‘Tickle me Elmo’ for the running community this Christmas.  They are sometimes difficult to find in retail stores but they are here on the Internet.  So powerful.  If your trail runner hasn’t tried running in Vibram Five Fingers yet I guaranteed they have thought about it.  If you want to get them the gift that they want but would never buy themselves, then this is it.

We hope this helps.  We based this list on items that we currently don’t own but would love to have.  Hear that Grandma?  We’ll keep supplying you with ideas this holiday season as we survey how much we really don’t have.  Window shopping is fun!