This past weekend the 2010 XTERRA Georgia Trail Run Thrills in the Hills at Ft. Yargo Park in Winder, GA was ran.  450 runners from 16 states showed up for the event!  It was beautiful weather for trail running, a vast difference, from the sloppy, muddy fun of last year’s Thrills in the Hills trail race.  This year also introduced the first marathon distance trail run in the XTERRA Georgia Trail Run Series!  Check out the over 200 photos from the event on our Facebook fan page.  You just may be pictured if you were there traversing the course!

If you weren’t in the front of the pack and missed it, Errol Josephs, 40, of Lawrenceville, Georgia won the marathon distance with a time of 3:31:58.  Amanda Holshausen, 37, all the way from McCordsville, Indiana, beat all females in the marathon with a time of 3:45:03 and placing 6th overall!  David Bell, 27, of Atlanta, Georgia won the half marathon distance with a time of 1:18:00.  Elena Linn, 24, of Marietta, GA won the half marathon distance with a time of 1:32:13.  All the runners did a great job.  There is one more race in the six race series on June 5th, the XTERRA Georgia Trail Race Deep South.  This is the last race of the season.  Congratulations to everyone who has participated!

Don’t forget to check and see if you made our Facebook fans page photos!

It’s time for the 4th annual XTERRA Georgia Trail Run Series Thrill in the Hills XDURO 1/2 and full marathon trail race!  Say that 10 times fast.  Or better yet, run it 10 times, fast, from now until 2020!  SeriousRunning.com was at the Thrills in the Hills Trail Race last year and had a blast!  The course was soaked and runners were slipping and slopping the whole way, but despite difficult conditions every runner had an excellent time.  It was extreme…ly fun.  Read more about last year’s race.

The Thrills in the Hills is the most enjoyable trail race in all of the great trail races in the Georgia XTERRA trail series.  It has it all.  It is challenging with many inclines and declines, predominately singletrack, and windy like a trail run should be, but no too difficult that you find yourself forced to walk or slow down.  This is the first year that a full marathon trail race is being offered at the Thrills in the Hills.  The full marathon will be two laps of the half marathon course.

From the Dirty Spokes website:  “This is a great single and double track off-road running experience.  The race will start on the powerlines (required for spacing) but will soon lead into the woods.  The terrain is made up of a little bit of everything, rolling hills, climbs, singletrack, doubletrack, rotts with some technical sections.  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 gentle slopes and beautiful scenery will leave you breathless (if that doesn’t, the 13.1/26.2 miles will).  Once you descend into the woods, you will forget you’re in the city.  As a matter of fact, you will come to know why we follow the creed ‘Ditch the City.'”  Running this race makes you feel separated from your everyday city life.  I personally didn’t see any other runners around me other than those I passed from mile 5 until the end.  It was serene.

Every runner will get a sweet Dri Fit T-shirt, although there is no guaranteed for late registrations.  Medals will be awarded to the top 3 male and female finishers as well as the top 3 Male and Female finishers in each age category.  Even if you are not that serious of a runner, each finisher will receive a commemorative medal!  This is a great race if you are a competitive trail runner, novice runner, or want to try trail running for the first time.  Simply finishing the race is a great accomplishment!

Register now!  If you live in the Atlanta area you don’t want to miss this trail race.  Prices for the half marathon are $35 until February 19th.  Later registration prices go up to $40 from February 20th-25th.  Race day registration for the half marathon will be $45.  The full marathon is $45 until February 19th and then goes up to $50 for late registration from February 20th-25th.  Race day registration for the full marathon is $55.  Don’t wait until prices increase, register now and be a part of one of the best trail races in the Atlanta area!

The biggest problem road runners have transitioning to trail running is running on the varying surfaces.  When trail running, runners not only have to deal with steeper inclines and declines than road running, but also have to watch the path they are running on for obstacles.  Roots, rocks, stumps, vines, shrubs, and anything else found on the ground of a trail, makes trail running surfaces more challenging.  However, these obstacles can help you make up considerable time in a trail race if you learn how to navigate them and use them to your advantage while maintaining your normal running form.

The key is to watch your step.  However, you do not want to watch every step as you take it.  First off, when approaching an obstacle you want to determine how and where you want to attack it without losing any speed.  Much like when driving a car, you do not want to look directly in front of yourself because you will see the hazards on the road before it is too late.  Rather drivers must focus their eyes ahead of where they are traveling.  It is the same for trail running.  When trail running it is recommended that you focus your eyes about 6-10 steps ahead.  This will allow you to make a plan of action about how you want to traverse the obstacle before you reach it.

Now that you know what steps you are going to take when traveling over the obstacle, you need to continue to look forward for two reasons:  to determine if another obstacle awaits you and to maintain proper running form.  Anytime you are looking directly down at the ground you are slowing down and losing time.  When trail running you want to always keep your eyes forward, as close to how you would while road running.  This task is a bit more about mental toughness.  You have to trust that your mind will tell your body when it is about to step on an obstacle.  You must keep your eyes forward even though you want to look down.  The lead runner in the picture above is doing this, looking straight forward to the next obstacle. The trailing trail runner is looking directly at his current step because his foot is stepping on the obstacle.

When your foot finally arrives at the obstacle you want to look down briefly to see exactly where your foot needs to plant and pivot.  This will help you avoid twisting an ankle or other injury.  With a little practice, obstacles can be great places to pivot on a windy trail run or to propel yourself forward.  How you run over obstacles can give you a competitive advantage over the competition.

When trail running look 6-10 steps ahead whenever possible to maintain form.  When you approach an obstacle make a plan of how you want to traverse it.  Then keep your eyes forward while glancing down to ensure each step is planted where you had planned it.  Take these “steps” and you’ll be running a faster trail race in no time!

This past weekend the XTERRA Trail Running World Championship was held at Kualoa Ranch in Ka’a’awa, Oahu-Hawaii.  The Trail Running World Championship was a culmination of the XTERRA Trail Run Series which had over 50 races ranging in distances ranging from 5K to 42K in both International and National locations over this past year.  XTERRA Trail Running races were held in Brazil, New Zealand, Italy, France, Austria, Japan, and 15 US States to truly earn the moniker “World Championship.”

The XTERRA Trail Running World Championship contained a 5K, 10K, and 12 mile run for over 1,000 runners.  Max King, 29, of Bend, Oregon won the 12 mile run for the men in a time of 1:14:26, 3 minutes ahead of the second place finisher, Gray.  King won over Joe Gray who is the reigning USA Track and Field Mountain Runner (there is a difference between mountain running and trail running) of the year.  It was the second straight year for King winning the XTERRA Trail Run World Championships.  King also won the USA Track and Field National Trail Marathon a month prior.  Three men started off the race strong together, but by the halfway point it was only a two man race, then a one man race for the last couple of miles.

Fiona Docherty, 34, of New Zealand, who lives in Boulder, Colorado, won the women’s race with a finish of 1:30:05, 2 minutes ahead of last year’s winner, Cindy Anderson.  This was Cindy’s first XTERRA Trail Run race but she has always loved Trail Running.  What a great performance right out of the gate!  The two winners won a $2,000 airfare from Hawaiian airlines among other prizes.

The race route had 3,000 feet of elevation gain.  The weather was great Hawaiian weather with a soft morning breeze coming off of the ocean.  The trail was a mix of both single and double track.  Check out a video of the race and the course.  This year run your local XTERRA Trail Run Races and qualify for next year’s XTERRA Trail Running World Championships!

With the ever-growing popularity of the XTERRA Georgia Trail Run Series, race director Tim Schroer is always on the lookout for adventurous and exciting venues to hold new events.  Premiering on November 29th, the newest XTERRA Trail Run explores one of northern Georgia’s best kept secrets within the rolling hills of Royston’s Vicotia Bryant State Park.

Just three days after Thanksgiving, the XTERRA Victoria Bryant Trail Run offers the perfect way to get back on the fitness track after a day of full indulgence.  The 10-kilometer course offers an even mix of challenging climbs, rugged roots, technical single track, and breathtaking scenery.  This is truly an experience Georgia runners wanting to “Ditch the City” will not want to miss.

The race is on Sunday, November 29th at 8:30 am.  The entry fee is $30 until November 15th, $35 after that, and $40 on race day so register now before prices increase!  Medals and prizes will be given out to the overall top 3 male and female finishers.  Medals to the top 3 male and female finishers in each age group.  Like always, dri-fit shirts will be guaranteed for all early registrants.  Run the Inaugural Victoria Bryant Trail Race presented by an experienced race director a couple of days after Thanksgiving to burn off that cranberry sauce with a run through the woods!

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.

The reason Trail Running is extreme is because you are taking a risk running far away from civilization and help if you needed, while also exhausting your body.  Veteran Ultrarunner Maria “Gina” Natera-Armenta found this out the hard way.  Luckily, after being lost for 4 days and ready to die she was found.  Read her amazing story in the Orange County Register.  Now, that’s what I call “The Real OC.”

As you can see, trail running can be dangerous even for Veteran Trail Runners.  I talk a lot about running with confidence and swag but you also need to know your running limits.  As runners, it is tough to think that we can’t do something, especially when it comes to running, but sometimes we have to realize when we are in above our heads.  Your body says stop but your mind says keep running.  If you’re mind usually wins, then you should mitigate the risk to your body in these ways:

First, you should carry plenty of water.  Maria had plenty of water for her trail run, but not enough to survive on for 4 days.  Understandable.  However, it is good to air on the side of caution.  Always bring more water than you think you will need.  The worst that can happen is that you end up carrying more water than you should on your trail run.  It’s cool though, more weight equals better training.  It’s math.

Also make sure you have a good running partner.  Maria went out with a running partner but she passed him after he was throwing up.  When trail running try to find a running partner that is at about your same ability level as you to try to avoid being separated.  To be extra safe, find a running partner that is either a doctor or a wilderness survival expert.  Runners dig other runners with skills.

Lastly, if you still have the energy and the terrain allows you, try to find your way out.  Read these tips on how to find your way out back to civilization when lost on a trail run.  Believe it or not, there are some simple ways to find your way back to safety.

Overall, just be careful when trail running.  We at SeriousRunning.com are thankful that Mrs. Natera-Armenta is doing well now and should make a full recovery.  Please take the necessary percautions and stay stafe out on your next trail run.  Happy Trail Running!

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.

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!