An Abrupt End to the Racing Season :-(

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It is with a snarling, frustrated, heavy relieved, accepting, grateful heart that I must call an abrupt end to my 2018 trail racing season. I’ll miss both the Pikes Peak Ascent and my main event, the Grand Traverse. It’s all due to a gimpy left calf and a bad decision on my part.

Good decisions

The calf strain came a few weeks ago while climbing during a race. I did the right thing. I quit the race and avoided further injury. I took two weeks off from running. I saw Dr. Nick Studholme who taped my foot and calf and helped me understand the injury. We decided on a collection of exercises to help the area heal and get stronger. I did calf and lower-leg strength work to my level of tolerance.

Last Monday I did an easy road run for the first time and I felt good. Great! Then I had a decision to make: Do I continue a slow, gradual return to running protocol? Or do I jump quickly back into hard training?

A bad decision

I chose option two, a seven-mile trail run with intervals. Everything felt fine until about mile three. I took a big step off a rock, landed on my left foot, and felt some pain low in the calf, the same area that was hurt in the race. I didn’t crumple in agony but there was noticeable discomfort. I kept running. I hoped the pain might fade out or simply be a minor annoyance. It hurt more as I ran and hurt less when I walked. That is a clear-cut indication of an acute injury that must be unloaded and allowed to rest. I made the wrong decision.

The Pikes Peak Ascent is two weeks away. Uphill running will put my calf under massive stress. I was running uphill when I hurt it the first time. Two weeks is probably enough time to start running again, but by god isn’t nearly enough time to prepare for an 8000 ft. ascent.

Madness

The 40+ mile Grand Traverse is four weeks away. Four weeks… That’s not much time… Is it enough time…? If you’re an endurance athlete then you may recognize the following line of “reasoning.” The conversation I had with myself went something like this:

“I’ve heard of athletic miracles, of players coming back from near-disastrous injuries and illness with incredible performances. Can that be me?”

“Can I replace running with mega-miles on the bike, rehab the calf, and get to the start line of the Grand Traverse?”

“Are there miracle drugs? Can steroids help? If so, should I attempt to use them?”

(I’ve never considered steroids but I did learn a few things about them. The good news is that several significant factors including ugly/weird other effects put me off this route.)

Panic

I screeched into a blistering panic for about 48 hours. I came up with all sorts of irrational, desperate thoughts. It was agonizing and depressing. The emotional part of my brain had a flailed and reeled as the rational part held up the facts about my injury and the reality of running a 40-mile race in four weeks.

Waaah! The poor privileged white man may not get to run recreationally through the woods! 

In the context of the wider world, of suffering, of true hardship, this was not an actual problem… but sometimes things bother me.

Sanity and calm

I spoke with my coach, Andrew Simmons of Lifelong Endurance. He helped me. He did what a good coach should do: Tell the truth. We both agreed that Pikes was out. As for the GT, he said there was a far outside possibility that I could jog/hike the race, stagger across the finish line in misery,  damage my calf severely, and destroy my ability to run for 60-90 days. These were the facts. My decision was crystal clear. No more racing. Heal up. Get ready for next year.

We agreed to reconnect again in several weeks. He recommended I be able to run 20-25 miles per week with 10-12 mile long runs before I commit to serious training.

To be very clear, I place no blame on Andrew or the running plan for my injury. I was making solid progress and I have been entirely satisfied with Andrew’s coaching. I fully intend to enlist his help again on future races.

The upside

Adverse events are guaranteed to happen. Any athletic endeavor comes with risk. Trail running is risky. Ultra-distance running even more so. There are innumerable variables that must align for a successful race and a successful season. It’s entirely likely that something or several somethings can go wrong. How does one react? To me, that’s a crucial issue. Does one wallow in self-pity and self-criticism or is there a better way? I choose to observe several positive details:

First and most importantly, my mind is right. I love the training: running in the mountains, preparing to race. My motivation is sky high—I love the process! — and I am deeply grateful for my time on the trail in the mountains. I have every intention of running the races I missed this year. I carry no negative emotions around trail running.

Second, I try to be resilient in these circumstances. I’m not Mr. Spock, I have emotions and I definitely experience the intense anguish familiar to any athlete who’s hobbled by an injury. Once the teeth gnashing and the freakout is over though I try to move forward in a positive way. Ruminating and stewing over past events is wasted energy, it won’t heal my calf faster, and unless you have a time machine I can borrow so I can go back and fix my mistake, I’ll never be able to change the past. Move forward.

Third, I recognize the significance of my weak link. My left lower-leg/ankle/foot/calf is a continual problem. I do just enough rehab/strength work to push the problem away, then I ignore the weak link and the problems return. I believe the recent hard running I’ve done has exposed the weak link again. Calf work is boring for me. I don’t like it so it’s easy to avoid it. The problem is that it’s critical for my running success. (I’ve discussed this in the past.) It stares me in the face. I have a choice: I can continue to follow the same process and thus I should expect the same problem to return. Or I can devote significant energy to build up my lower leg, armor it, make it strong and resilient, and expect to perform better. I have a chance to make a better choice going forward and address my calf strength the way I should.

Finally, I had a great experience working with my coach. We moved my running in the right direction. Specifically, we worked on tempo runs. I got faster over longer distances. The hard runs felt good and I made progress. My final long run of 20 miles felt superb. I fully believe that I’ll return to a high level of performance with Andrew’s guidance.

There is always an upside to a regrettable situation. Always. Now I get to spend a lot of time on the mountain bike!

A 20-Mile Confidence Boost & a Race This Weekend

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I’m in the thick of training for several races, the big one being the 40-mile Grand Traverse on September 1. Yesterday, 7/8, I completed my first 20-mile run for this project. I started with two miles out and back along the Burning Bear Trail then ran out and back on the Abyss Lake Trail for about 16 miles. Both trails are located along Guanella Pass between Georgetown and Grant, CO.

It was a pristine morning, cool and quiet. Rain fell sometime in the night. There were no crowds, just a few people at the start and a few more when I finished.

At this point in my training, I’ve accumulated a lot of miles and fatigue. I’m often sore (not injured, sore). My mood and enthusiasm for running are low some days. This isn’t a surprise. I’ve gone through it before.

I was intimidated going into this run. Last week I ran 17 miles and it was a nasty slog. (Forest fire smoke was a significant factor last week, not this week.) Twenty miles is a genuinely long run, even if I’ve been hovering near that distance for a while.

I finished surprisingly strong on this run. I wasn’t beat up, beat down, or overly brutalized. Tired, yes but not dead. This was a breakthrough run for me. This was a huge confidence boost for me as I head into the Under Armor Copper Mt. 25k.

I believe one of the reasons I felt so good is that I took three acetaminophen tablets at Abyss Lake, a little further than halfway through the excursion. I’ve used acetaminophen on several long runs after I read about the performance-enhancing effects of the drug discussed in Endure by Alex Hutchinson and in this Runner’s World post by Amby Burfoot. (Yes, it’s a drug. Yes, I took it. Call the cops if you want.) I’ve taken two tablets in the past. I’m big, about 200 lbs., so I thought I’d take a little more and observe the effects. I don’t intend to take more. I will continue the acetaminophen consumption on my long runs.

My Race Schedule & I’m a Professional Writer!

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Time to trail run

Springtime is hurtling our way and that means it’s time to trail run! I’m working up to what is for me a pretty giant bite of a trail race this fall. I have several races on the schedule as I work up to the final big event in September. They are these:

  1. Dirty 30, June 3, Golden Gate Canyon, CO – I’m running the 12-miler
  2. Under Armor Mt. Running Series, July 14, Copper Mountain, CO – I’m running the 25k (about 16 miles).
  3. Pikes Peak Ascent, August 18, Colorado Springs – 13.32 miles. I’m not running the full marathon, I’m only “running” up to the top.
  4. The Grand Traverse Run, September 1, Crested Butte to Aspen – 40.7 miles!? My god, is that right?! Amazingly, 40-ish miles is sort of small potatoes in the world of ultra-running.

The best part of this is that I love trail running and I love the process! I love the training I did last year for the Imogene Pass Run. Being in the mountains is… exquisite. Language doesn’t suffice… It’s more than fun. Trail running is a deeply spiritual thing for me. I have enormous enthusiasm toward the preparation for the Grand Traverse, and I’m grateful to get to do it.

Time to suffer

I’m reading Endure by Alex Hutchinson. It’s an excellent book. An ever-present concept, maybe the foundation of the whole book, is the experience of suffering. Suffering defines endurance. We don’t have to endure that which doesn’t induce suffering.

As it pertains to my races: There will be suffering…. especially in the Grand Traverse. I’ve suffered in two marathons and the Imogene Pass Run. I suffered through a bad half-marathon. I’ve biked up Mt. Evans twice. There’s some suffering. Two-a-day football practice in the Texas summer = suffering. The Grand Traverse is almost 41 miles, about 6200 ft. of climbing and 7000 ft. of descending. That equates to more suffering than I’ve ever experienced. I will suffer for many hours. Every bodily fiber from my toes to my eyebrows will be in agony. I will despair, get angry, and maybe feel hopeless. I’ll want to quit, maybe multiple times. How do I get through that?

Hutchinson discusses the idea of preparing to suffer. How will I react? Will I succumb to negative thoughts? Or will I employ a strategy like positive self-talk, a touchy/feely sort of thing that actually has quantifiable positive effects on performance? Maybe I’ll deliberately smile to myself which has been demonstrated to reduce perceptions of effort.

One thing I won’t do is try to ignore the pain. It can’t be done. Research has shown a more effective way to manage pain and suffering is to inspect your pain in a clinical way and have a calm conversation about your suffering. There’s a difference between pain and the emotions we feel about pain. Awareness and examination of this divide can help lower the perception of pain and suffering. I am in control of my thoughts on pain. This will help.

Much of Endure compares “mental” vs. “physical” endurance. (In truth, there is no difference between mental and physical. It’s all atoms and molecules. It’s all connected. There should be no delineation. Try having a mind without a body or vice versa. Rene Descartes was wrong. Maybe it’s useful to say “psychological” vs. “mechanical” endurance to indicate the perception of pain by the brain vs. the muscles’ inability to generate high force.) I’m learning about the multitude of ways and the degree to which the brain generates feelings of effort, pain, and suffering during exertion. The best athletes don’t suffer less than everyone else. They are able to suffer more and manage their suffering better than the rest of us. Hutchinson gives evidence that we are probably capable of far more effort than we believe possible. Based on my learning, I plan to make my difficult runs very difficult. I plan to push myself harder than I have in the past when the time is appropriate. The idea is to get intimately acquainted with a high level of suffering That’s not to say most of my running should be grueling. That’s not the right way to train. But when it’s time to push hard, I’m going to push hard. I’ll be testing this strategy in the races leading up to the Grand Traverse. I need to find out how hard I can push, how hard I can suffer.

Oohhhhhh this is good… Ultra-Marathons: The 15 Stages of Suffering tells it like it most certainly is. It conjures up explicit memories of prior suffering. I’m nervous, and I can’t wait to do it.

I’m being published

Also, in 2-3 weeks I’ll have an article appearing on Tnation.com — and they’re paying me for it! I’m not sure I’ll win the Pulitzer but I’m very excited that I can technically call myself a professional writer. I’ll post a link to the article here when it comes out.

Imogene Pass Run Race Report

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The stage

I ran my first Imogene Pass Run last weekend and it was a monumental experience. The race was both exhilarating and brutal. The environment and scenery were stunning beyond words (but here are some words.) Living in Colorado, we get used to seeing some amazing scenery. That said, the landscape of this race course was inconceivably dramatic. The San Juan Mountains are the creme de la creme of what Colorado is all about. My wife and I loved the town of Ouray and we can’t wait to go back.

The wife, dog, and spectacular Ouray, CO

The wife, the dog, and spectacular Ouray, CO

The weather was beyond perfect. No rain whatsoever until just after I finished in Telluride. I can’t fathom running this race in foul weather, but run this race in foul weather indeed they do.

Before going much further, I must give credit to my coach, Mary-Katherine Flemming for helping me prepare for this monster. My hiring her to help me was an excellent decision. She planned a variety of progressively challenging workouts, gave me honest, useful advice, and made me feel confident as I moved toward the race. I plan to enlist her again in future races.

Uphill

I was very pleased with my uphill abilities. None of the climbing was easy but 99% of the time I felt strong and able. The final mile was rough. And by rough I mean nasty. (I’m holding back on the foul language that’s essential to describe what I’m talking about.) The average gradient was 18.9% with a max gradient of 33%! Steep slopes plus an ever thinning supply of O2 was almost overwhelming. That the fastest runners are still running at this point in the race is an absurdity to me!

A brief pause before the summit. Look closely at the trail below. Can you see the people?

A brief pause before the summit. Look closely. Can you see the people on the trail?

Slow-slogging it was an attractive option at times. I saw many participants doing a sort of meandering tromp and the siren song of a slower pace was enticing. It definitely felt good to slow down just a bit. I didn’t allow myself to get comfortable though. I was there to do the best I could, not be comfortable. I didn’t “just want to finish.” So when the going got very tough I continued to push as hard as I realistically could while not blowing up.

I found smaller quicker steps were better than long strides. Try climbing stairs two or three at a time vs. one step at a time and you’ll experience this. Sure you can go faster if you take longer steps but you’ll burn out faster too. That’s not a successful strategy for this race.

The hard part is over! The MONUMENTALLY hard part is about to begin.

The hard part is over! The MONUMENTALLY hard part is about to begin.

 

Downhill

Savage and unrelenting are good words to describe the descent. The entire route was loose rocks and dirt of the sort that demanded constant attention, focus, and concentration. There was never ever an opportunity to coast, to relax, to take it easy in any way. To let the mind wander was to fall and f__k oneself up badly.

The start of a long, technical downhill. Much soreness awaits.

The start of a long, technical downhill. Much soreness awaits.

I experienced a very strange sensation during the descent. There were were times when I wanted to close my eyes and fall hard asleep. It was almost like I had narcolepsy or something. I’ve never had it happen before. I actually felt like I could’ve napped on my feet. I have no idea why. Do I have to mention that this experience was no help at all?

The technical descent demanded that I focus just a few feet out ahead to know where and how to place my feet. This was an exceptionally difficult task, especially as the descent took over an hour. The urge to let up a little, concentrate a little less, and look well down the trail was alluring but it would’ve been a disaster had I done so. So the entire descent involved determined concentration. If you’ve ever had to concentrate while (extremely) fatigued then you know it’s a uniquely difficult task.

I have no idea where that switchback road goes. I'd like to find out.

I have no idea where that switchback road goes. I’d like to find out.

 

Battling cramps with ducks & pigeons

I had some cramping near the top of the ascent. They continued to flare up during the descent. I had some cramping episodes during training runs and I wasn’t surprised to cramp during this race. What worried me is that I’d cramp badly and be reduced to a walk. That would’ve crushed me. Fortunately, I developed a strategy during training that allowed me to keep the cramps at bay to an acceptable degree. I employed that strategy in the race and though not perfect, it again allowed me to keep running.

I ran while internally and externally rotating my femurs. In other words, I’d run for several strides alternating between a duck-footed or pigeon-toed position. Somehow this would push the cramps away for a while. I had to do this several times during the descent. It’s definitely not an optimal way to run, especially over rough ground, but it worked. I also had to walk but only a very little.

My belief is that I employed the principle of reciprocal inhibition to relax my cramping muscles. Here’s an example: The muscle opposite your bicep is your tricep. Contract your bicep and your tricep will relax to allow for elbow flexion. That’s reciprocal inhibition and that’s how we move. In my case, my adductor muscles (inner thigh muscles, aka hip adductors and internal rotators) cramped. Thus I guessed that by activating those muscles’ opposite numbers (my hip abductors and external rotators) that I might be able to calm the cramping inner-thigh muscles. Seems to have worked. Further, it’s possible that by altering my bone and joint positions with this weird running technique it allowed some of the cramping muscles to rest just a little bit.

External rotation of the femurs

External rotation of the femurs

I won’t go into all the details of muscle cramps but I’ll say that it’s highly unlikely that it’s either dehydration or electrolyte depletion that causes them. It’s more along the line of intramuscular dis-coordination. For a brief and worthwhile discussion on the current ideas on muscle cramps and how to avoid them, then follow that link.

Internal rotation of the femurs

Internal rotation of the femurs

 

The final statistics

To see all the final stats for all runners go here. My numbers are as follows:

  • Time: 4:07:47
  • Overall: 451 out of 1227 finishers (Roughly top 1/3 of participants. That’s pretty cool!)
  • All males: 311 out of 645 (Top half of men. I’d love to improve on that.)
  • Males 40-44: 36 out of 82 (Top half. I’m happy about that too and improvement would be good.)

I like those results. This race was no easy fun run. You have to come prepared to finish it. I worked hard and I feel like I belong among some high-end athletes. I want to do my best and I want to get better. The top finisher in my age category finished in 3:02. I wonder how close I can get to 3 hrs… Coach Flemming, what are your thoughts?

(Honestly, I’m amazed that I’m thinking of running it again. After that finish I was certain that I didn’t want to run anywhere for any reason maybe ever again. What nonsense!)

What would I do differently?

I would love to get this thing done in under four hours. That seems realistic in good weather. If I want to race this race faster and/or just feel better then I need to improve my downhill conditioning.The descent is 7.1 steep, loose miles which is a very long distance. With that in mind,  I need to dedicate more time to running downhill on witheringly tired legs. There aren’t many opportunities outside of this race course to descend that far. (If you know of one in the Front Range area, please let me know about it.) I will confer with my coach on the subject but in my mind, I might want to incorporate something like giant hill repeats. For these I would run up something like Chimney Gulch, Mt. FalconDeer Creek, parts of the Bergen Peak Trail, or maybe best of all, Herman’s Gulch, then run back down and repeat the whole nasty process a few times. I think a few near-crippling workouts like this might help me survive the horror show/descent a little better.

Finally

Here is some superb photo documentation of the race. This guy isn’t me and I don’t know him but he deserves accolades for how well he captured the runners and the exquisite scenery.

The Imogene Pass Run Looms Before Me…

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The main event for the year is the famed/notorious Imogene Pass Run. (Three days and a few hours to race time! Am I ready? Doesn’t matter does it? That’s when I’m running.) The website gives the basic description:

“The Imogene Pass Run (IPR) is a 17.1 mile point-to-point mountain race within the western San Juan mountains of Colorado, run along a route which connects the towns of Ouray (7810 ft.) and Telluride (8750 ft.) by way of 13,114 foot Imogene Pass.”

This race has us climbing 5300 ft. After having run multiple 3000+ ft runs, I can confirm that THAT’S A LOT OF CLIMBING. I ask you to ponder, as I have, this passage from the course description:

“Mile 5.45 –   Lower Camp Bird bridge (9755 ft.), spanning Sneffels creek. At this point the runner might philosophize a little and consider just where he or she is in this effort called the Imogene Pass Run. At this bridge you have climbed 1945 feet (net) of elevation in 5.45 miles, at an average of 356 ft./mi., or 6.8% gradient overall. To reach Imogene Pass from here you must climb 3365 feet in the next 4.60 miles, at an average of 731 ft./mi., or 13.85% gradient overall. Your effort so far has simply been a warmup. The steep gradients of the named hills below you are now less than the average gradient ahead of you.”

If you’re not familiar with trail running and/or hiking then these numbers may not mean much to you. If you are a trail runner and you’re a mere mortal such as I, then your head might swim.

My coach, MK Flemming, says she has no worries about my completing the race. That’s solidly reassuring to me. My hope is that I complete it in a respectable time. (That it’s called a “Run” is optimistically generous. Most of us will be doing something like a power hike up that mountain.)

The site suggests that our run time will be similar to our marathon time. My only road marathon was 3:57. A finish time of 4-5 hours sounds good to me.

I’ve done the work.

Not only do MK’s words give me confidence about the race, but I also I know that I’ve put in the time and effort to prepare for this race. I’ve spent a lot of time trail running. Training started in March. I’ve completed several 4+ hour runs. The race tops out at 13,000 ft. and I’ve been in and around that elevation several times. Runs at 10,000 ft. and above have been common in my training. Gaining elevation has been bread and butter on my runs. Several times a week I’ve gained anywhere from 2000 ft. to nearly 4000 ft. of elevation. Much of that work has been done on 15-20% gradients which is what I’ll encounter on the IPR.

The only minor worry that I have is that I haven’t actually gained 4000 ft. during a run. I’d planned to do so but there aren’t many routes that boast that elevation. I considered ascending one of the nearby 14er peaks but most of those peaks contain scrambling over boulders and scree to get to the summit. Those conditions won’t exist at the IPR. Again, this is not a major concern to me.

Loving the process

In order for success to happen, one must find a way to love the process. (I’ve discussed the idea here.) The mountains are my favorite place to be. I crave time in the wilderness. Solitude and epic views are magic. I always want to go and I never want to leave. (BTW, Time spent in nature can have powerful positive effects on us.) Trail running in the Rocky Mts is more than just fun or recreation. It’s church. Some of my favorite runs include:

I can’t say my heart swelled for every run. A good portion of my training occurred on the steep pitches of the service roads on N. Table Mt., Green Mt. and the short but utterly ridiculously steep Mt. Morrison Trail. These weren’t the most scenic runs. They were nasty and dirty. Thinking of them, I envisage a world filled with the most towering foul language. Still, I love the process.

Loving the gear

All that time on the trail demands adequate gear. Two of my favorite items are these:

Nike Zoom Terra Kiger 3.

Nike Zoom Terra Kiger 3 plus some dirt.

The Nike Zoom Terra Kiger 3 has made my feet very happy. I’ve gone through two pairs. What I like most is the roomy toebox. I’ve had problems in the past with losing some toenails due to friction up front. I’ve had no such grotesque problems with these shoes. And though there’s plenty of room up front, the rest of the shoe is comfortably snug which is reassuring while running over variable terrain. The grip is very solid. The shoe is comfortably flexible and it has what seems to be just the right amount of cushion to protect my feet from sharp rocks and such.

Next, the Ultimate Direction PB Adventure vest has been an excellent purchase. It’s light, breathable, comfortable and it carries a lot of useful gear. Conditions can change rapidly in the mountains and it’s necessary to carry several items in case of bad weather or an injury. Starting at the top: 70 oz bladder, knit hat, soft flask, 1st aid kit and antiseptic, long sleeved technical shirt, waterproof jacket, light neck gaiter, gloves. I can also carry hiking poles but the race doesn’t allow them so I haven’t been using them. Not pictured: the phone which took this picture, lots of bars, gels, cheese sticks, and other fuel.

Ultimate Direction PB Adventure Vest plus most of the gear I carry in it.

Ultimate Direction PB Adventure Vest plus most of the gear I carry in it.

Finally

I am tremendously grateful to be able to train for this event. It’s been a memorable experience. I spent several years in my 20s unable to run due to chronic pain. That’s gone now. I’m very durable and strong. I take more than a little bit of pride in both my willingness to take on this race and my ability to train for it. This undertaking is not in everyone’s wheelhouse. It’s in mine though.

My First Ragnar Trail Relay: Just Don’t Blow Up, The Fajita Lesson, & Astronomy

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The Ragnar Trail Relay came to Aspen, CO last weekend. I ran the race with seven other people, mostly from my wife’s company. We were the Kenzan Running Club. This was my first Ragnar. It was unique among the races I’ve run. I like to recall specific moments after events like this and reflect on what I saw and felt. Experiences like this are the highlights of my life. The memories and emotions are important.

Most teams were eight-person teams like us. The race consisted of three loops: the green easy loop, yellow medium-difficulty loop, red hard loop. We all ran all loops once. I ran first (green), ninth (red), and 17th (yellow.) We were finished when runner eight crossed the finish line.

The Kenzan Running Club immediately post race.

The Kenzan Running Club immediately post race.

The night before

My wife and I camped out the night before the race. It was COLD that night. There was frost on the ground and tents in the morning. We slept well. Sleep was limited from there on out. It also didn’t stay cold.

Fortunately for us, some other teammates got to the camp site early and grabbed a prime spot. We were close to the toilets and the transition area. A word to the wise: If you do this race, get there early. Very early.

Don’t blow up

Teams were put into flights with the slower teams starting earlier and faster teams starting later so everyone would finish within a certain window. Flights left every half-hour starting at 10 am. We started at 1 pm. I was the first runner. The first loop was very warm, high 70s. No shade. Heat throbbed off of the parched trail. The temperature climbed.

The challenge in an endurance event is to take a very hard effort and spread it out over the entire course of a race. Every runner has started out too fast and paid the price at some point later in the race. That’s not good. At the same time though, you don’t want to finish thinking, “I could’ve run harder.” Another wrinkle was the fact that the race required us to run again and then again.

A few people passed me. Whenever I’m passed, I listen to their breathing and I watch how they move. Do they run strong and relaxed or brittle and tense? If it’s the latter of those two, then I know I’ll probably catch them sooner or later. I like passing people. I don’t win trophies and I’m not a top runner, but I truly enjoy beating other runners to the finish line, especially if I did it by running smart.

My mantra was, “Just don’t blow up.” That meant run my race, not someone else’s. Don’t give in to the urge to charge ahead early just to catch someone. If someone passes you, let them. Be patient. Wait until the end is near to hit the gas.

The most shade anyone would see on the trail.

The most shade anyone would see on the trail.

My coach made the analogy of holding on to an electric wire, the type used to keep cows away from the fence. You can hold on for a little while but you can’t hang on to that thing forever. If you grab ahold too tightly, too early, you’re cooked. You blow up which means you screwed up. The blow-up/electric wire paradigm played on a loop in my head throughout the race.

I was very pleased with my conditioning and performance. I was never overly sore and none of my joints hurt. I was especially happy with my downhill running as I had to do a lot of it in the dark on very tired legs. I never crashed or flew off the mountain into space.

A well-run operation

The organization and execution of the race was impressive. From what I can tell, the Ragnar race is a complex thing with a lot of moving parts. Everything seemed to operate smoothly. I didn’t detect any crises or surprises on the part of the staff.

Parking for team vehicles and shuttles to other parking areas worked very well. I was very grateful to see well-marked trails, especially at night. The workers were organized and helpful. The campground was crowded but very adequate. There was plenty of water available and food for purchase if you wanted/needed any beyond what you brought—and there were free ice cream sandwiches!

Now this is really important: The port-o-potty situation was excellent! The effort and efficiency in maintaining and cleaning those things was phenomenal! Thousands of people using those things over and over, round the clock—especially in the heat!—was a true marvel. What a relief to have access to mostly clean, well stocked toilet facilities. Don’t think I’m joking. This is a huge thing.

Epic view from the red loop. This is why we do this.

Epic view of Snowmass ski resort and from the red loop. This is why we do this.

The Kenzan Running Club

Our team was a very compatible group of people. We got along very well, had a lot of laughs and were very comfortable around each other. Everyone was well-prepared. We happily shared space, food, equipment, and encouragement.

To expand beyond our team, my impression of all the Ragnar competitors was very positive. I didn’t see any drama or dumb behavior. I saw no meltdowns, freak-outs, arguments, or fights. I did see a lot of courtesy, encouragement, and the always appealing magic energy that is shared among people suffering together. We passed each other and were passed while exchanging kind words. The camp site was somewhat crowded but we all made do and lived comfortably together. The trail running community tends to be a laid-back, respectful group.

Between runs

Managing rest was a challenge. We made constant efforts to avoid sunburn and drink lots of water. Staying off my our feet was a priority. We all spent a lot of time chasing shade as the sun passed over us from east to west. We were already spending a lot of time in the sun and any time spent in the cool shade was essential to feeling human. Lying in the grass under trees was heavenly and refreshing.

The Red Loop & the Fajita Lesson

The world isn’t perfect and neither was my race. Here’s the story:

There was a complimentary dinner Friday evening between my first and second runs. I had two thoughts:

  1. I’ll need a lot of calories for this event.
  2. I should have enough time between my first run and the second run for the food to digest and I’ll be OK to run. (On this point, I think we all felt like our next loop came much faster than we anticipated.)

Thus I ate a pretty big plate of chicken fajitas, onions, peppers, tortillas, guacamole and cheese. The magnitude of my gamble might seem obvious to you right now. It’s obvious to me now but due to some sort of faulty psychology, I thought my decision was reasonable. And it was hot…

Fast forward 2-ish hours. I felt okay and I continued to feel well enough during the long, steady, climb at the front of the 6.7-ish mile red route. I started at 8:10 pm. Twilight was coming on. I didn’t need the lights yet but I would soon. (More on night running in a moment.)

Almost time for moonset in Aspen, CO.

Almost time for moonset in Aspen, CO.

Fast forward a little further and it was time for a 2 mile, high-speed nighttime downhill dash over fast, swoopy terrain. There was jostling and sloshing. My digestive system lodged a prolonged protest. I knew this race would be tough and I welcomed the challenge. I didn’t welcome this. I began to fantasize about those port-o-johns. I thought my teammates might have to hose me off at the finish. By some combination of force-of-will and supernatural providence, I was saved. No hose down needed. That’s enough about that.

Running at night

This was a new thing for me and I enjoyed it tremendously. During my second run, the red loop, the hardest run of the race, I saw day turn to night. To my left, as I ran along the high ridge line I watched the pink sunset fade to black. On my right, a massively swollen blob of a moon rose and dominated the sky. I don’t see that happen every day. It was a stunning sight and a unique experience. (I took a pic while high up on the ridge line but it was no good. You’ll have to settle for the one up above which was taken after my 2nd loop at about 4 am. That’s not the sun.)

My wife, ready to march into the night.

My wife, ready to march into the night.

The early nighttime atmosphere was electric. There transition area buzzed with powerful energy. Music blared and thumped. A bonfire blazed. Everyone had on their nighttime running gear. We all looked like we were about to do battle with the Cylons, Klingons, and/or the Decepticons. We were sharp, confident, and energized. This was all happening before the wee hours, before the music got turned down so we could grab a few moments of sleep, before the deep fatigue set in and we were zombified.

Looking up at the mountainside from camp we saw the continuous trickle of bobbing little lights. Those were runners descending from the red and yellow loops back to the start/finish area. I wish I had a picture of that for you.

The finale

My final run started around 4 am and ended about 40 minutes later. For me, anything before 5 am isn’t morning—it’s night. This was far outside my experience. I had maybe three hours of sleep before the final leg but I felt OK. It wasn’t as cold as the prior night which was good. This was the yellow loop, or the middle-difficulty loop. I was grateful that the red loop wasn’t my last loop and I was very happy to avoid more exposure to the heat. Runner number eight came through and I was off.

The climbs were tough on the last two loops but the descents proved difficult both from the the fact that it was night and that my legs were very tired. The challenge was to descend as fast as possible without the legs collapsing and careening down the mountainside.

I like descending. There is a focus that’s required to run fast down a mountain. It puts one very much in the moment. It’s meditative. It’s not like sitting in rush-hour traffic. I passed a lot of people and only one person passed me. He was moving much faster than I.

Our final runner came in several hours later, between 11 and noon. A couple of our team fell and got skinned up a little but no one had any major injuries or issues. The race finished at 6 pm. We were grateful to be through before that.

Finished before the sunrise.

Finished before the sunrise.

The trails for this race were not very technical at all. They were smooth and relatively free of rocks and roots. Compared to most of the Denver-area trails on which I trained, these were sidewalks. That was probably a good thing for night running.

My lights were the Black Diamond ReVolt headlamp and the Nathan Zephyr Fire 300 flashlight. A lot of people ran only with a headlamp, but several articles I read about night trail running suggested a headlamp and a handheld light. I liked having both. I could see both the trail at my feet and further down the trail.

If I had it to do over, I would’ve brought a little less gear with me on the red loop. I brought more than I needed to drink and a winter hat and gloves that I didn’t need.

I might’ve also done a night run during training, just to get feel for the lights. I don’t think I missed without a night run though.

For anyone thinking of doing this race I strongly suggest you familiarize yourself with trail running. This was very challenging. I wouldn’t recommend it for a green beginner. That said, it wasn’t overly brutal. It was very doable. The vast majority of us were very mortal.

That’s most of my story. Our stats are below. Follow this link for a look at all the teams’ stats. I think we did well. Several of us want to do it again.

Kenzan Running Club
Finish Time
22:59:51
Overall : 82 / 227
Gender : 47 / 126
Categ : 35 / 99
Race No 181
Gender Mixed
Category Open
Status Finished
Splits
Split Name
Time
Time From Prev Leg
Loop 1 Green 00:40:32 00:40:32
Loop 2 Yellow 01:19:45 00:39:13
Loop 3 Red 03:00:30 01:40:45
Loop 4 Green 03:48:33 00:48:02
Loop 5 Yellow 04:40:19 00:51:45
Loop 6 Red 05:55:50 01:15:31
Loop 7 Green 06:35:32 00:39:42
Loop 8 Yellow 07:10:30 00:34:57
Loop 9 Red 08:26:52 01:16:21
Loop 10 Green 09:09:07 00:42:15
Loop 11 Yellow 10:01:45 00:52:37
Loop 12 Red 11:29:07 01:27:21
Loop 13 Green 12:18:18 00:49:11
Loop 14 Yellow 13:01:06 00:42:48
Loop 15 Red 14:20:57 01:19:50
Loop 16 Green 15:00:05 00:39:08
Loop 17 Yellow 15:43:38 00:43:32
Loop 18 Red 16:59:41 01:16:03
Loop 19 Green 17:54:44 00:55:02
Loop 20 Yellow 18:41:27 00:46:43
Loop 21 Red 20:21:08 01:39:40
Loop 22 Green 21:06:29 00:45:21
Loop 23 Yellow 21:49:06 00:42:36
Loop 24 Red 22:59:51 01:10:45

||Hide

http://www.racetecresults.com/MyResults.aspx?uid=16432-2143-1-58655

Tapering for the Ragnar Relay

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The Ragnar Trail Relay is next weekend, June 9-10. My workouts are now getting a little easier and a little shorter. Runs will continue to ease up with the expectation that I will peak for the race, feel good, and perform my best.

The past four weeks have been very challenging. My coach has been prescribing longer runs and runs with specific hard-effort drills. Hard runs have been on Tuesdays, Thursdays and Saturdays. Easier efforts have been on Mondays and Saturdays with rest days on Wednesdays and Fridays.

HRV

It has been interesting to watch my heart rate variability (HRV) as my training has progressed. Briefly, HRV is used to measure training status. With HRV, I can see if I’m fully recovered and ready to train hard (green), somewhat fatigued and in need of a light workout (orange), or very fatigued and in need of rest (red).

The art of overreaching

Typically, one should adhere to the green/orange/red training recommendations shown by the HRV app. Most days it’s a good idea to train hard if one is fully recovered, to back off if one is tired, and to rest if one is very fatigued.

There are exceptions to most rules and HRV training rules are no different. Hard training when the HRV is orange or red may be useful if applied correctly. (Overreaching is the term used for this training strategy. This article discusses overreaching on the bike but the same concepts apply to any athletic endeavor.) I have definitely been in the orange and red more often these past few weeks.

As a big, general rule, I love trail running. It’s a meditative experience, and my time out in nature is a very exciting yet calming experience for me. Some might call it spiritual.

But with a sustained increase in training, not only have my HRV scores dropped, my attitude toward running has changed. I’m not as enthusiastic about it. I often look at a workout and I think, “Ehhhh? God… What?! Hill intervals on top of other hill intervals for how long? Who thought this was a good idea?

This shift in attitude is no surprise.Too much training, and too much hard training done for too long can result in overtraining, which is nothing anyone wants. Overtraining symptoms may include mental decline, weakness, sickness, and injury. Overtraining may take months and potentially years to overcome, and overtraining is partway down the road to death! Apathy is part of my nervous system’s way of protecting me.

I’ve experienced this diminished mental state in the past during hard training but it’s interesting to analyze it alongside both the coach-prescribed workouts I’m doing and the HRV readings.

With no interest in either dying or being overtrained, why would I want or need to overreach?

It’s because overreaching + adequate rest = bigger & better performance. With training, we dig a hole. We beat up the organism to a certain degree. We stress muscles, bones, connective tissue, the endocrine system, circulatory system, the mind, and the nervous system in general. If we rest adequately (taper) then we should see the organism rebound, get stronger and thus be able to perform at a high level. The diagram illustrates the idea.

This is how training is supposed to work.

This is how training is supposed to work.

The value of coaching

I feel that working with a coach has been invaluable in that she is guiding me safely through these rocky training waters. She’s had me work hard enough to realize significant fitness gains and she’s kept me from working too hard and becoming overtrained. She’s said several times that she wants the hard workouts to be so hard that the race is a piece of cake. After last Sunday’s 2.5- hour, 12.4-mile gruel-fest through Golden, CO, I can say that I believe I’m firmly on the right track and that the Ragnar Relay may actually feel like a jog in the park. Next weekend will give us the truth.

Hiking the Maroon Bells – A Training Plan

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My wife, our friend, and I recently completed a big hike, known as the Four-Pass Loop in Colorado’s Maroon Bells Wilderness. That part of Colorado is a truly world-class mountain wilderness. Mention “Colorado,” and most people will conjure images of this place in their minds. The scenery is as dramatically breathtaking as as anywhere on this planet. We were surrounded by massive 14,000 ft. peaks, high alpine forest, natural mountain lakes, and waterfalls. It’s difficult to describe how spectacular this trip was. I highly recommend it to anyone with a taste for outdoor adventure. Just be prepared. This trek was not a casual, easy jaunt.

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Crater Lake and the Maroon Bells looming behind.

The hike covered about 28 miles (Mileage varies depending on where you enter the loop.) and crossed four high-mountains passes each one above 12,000 feet. We took 2 nights and about 2.5 days of travel to get the job done.

Snowmass Peak and exquisite Snowmass Lake.  Trail Rider Pass is way up to the left.

Snowmass Peak and exquisite Snowmass Lake. Trail Rider Pass is way up to the left.

We carried about 30 lbs. of gear and food on our backs. The pack weight plus the elevation and the frequently very technical rocky, rooty terrain made this trip especially challenging. I’m happy to say that while it was by no means an easy task, I felt good, strong and entirely up to the event. I was pleased with my conditioning for the trip. Here are some notes our my preparation.

Specific hike training: Hike!

As I’ve said before in this blog, the best way to prepare for a specific event is to do the event. In this case, we planned to hike anywhere from 6-10 miles per day, over high mountain terrain, with heavy packs. Thus our training consisted of several long hikes with loaded packs. In addition to weekend hikes, we spent several weeks wearing our packs during daily walks with our dog. The idea being that we needed all the time we could get wearing loaded packs. We might’ve looked odd walking the streets in big backpacks, but oh well. Let that be someone else’s concern.

To be clear and emphatic: The best training for hiking, is hiking.

This is me doing my best impression of a hiker on Buckskin Pass.

This is me doing my best impression of a hiker on Buckskin Pass.

 

I’ve been running and cycling for most of the year. I believe both activities have helped provide me with the type of cardiovascular ability to sustain multi-hour hiking at high altitude.

Going back to the idea of specificity, trail running is a close relative of hiking and is a clear choice of exercise for hike preparation. Trail running seems especially effective at preparing not only my heart and lungs but also my feet and ankles for the demands of extending hiking. Walking and running over uneven ground requires the feet and ankles to move through a galaxy of angles and it’s a great way to fortify those lowly and under-appreciated appendages.

The muscles of hiking and weight training

Marching uphill is especially demanding of hip extension and the requisite muscles, particularly the glutes and hamstrings. In contrast, hiking downhill requires strength and endurance of the quads and control of the pelvis by way of the hip abductors. Lost balance and a nasty fall may be the price for poor pelvic control.

With these ideas in mind, I’ve spent much of the spring and summer doing exercises such as lunges, split-squats and step-ups. Those exercises seem very effective for addressing the demands of hiking.

I particularly like what I call offset lunges, split-squats and step-ups. These are done by holding a kettlebell or dumbbell on one side of the body, thus creating an asymetrical, offsetting effect which presents different demands than a typical squat or deadlift.

If we look at real life—particularly hiking—it’s rare that we’re balanced evenly on two legs while working against a load that’s distributed in a symmetrical way on us or against us. So I believe that exercises in which one leg is doing more/different work than the other while the forces of gravity are applied in asymmetric ways are very valuable. (Not that more conventional, symmetrical exercises aren’t of value.) Here are some of those exercises:

I also started deadlifting several weeks prior to the hike.  Even with a properly fitted pack, there is a lot of weight and work going through the back and hips. I knew I’d be putting on and taking off a heavy pack and I thought a deadlift would help prepare for that task.

Upon review, I believe a back squat or a good-morning might be superior to the deadlift in that each of those exercises put weight on the back, thus resembling a loaded pack on the back. (See, symmetrical exercises are good too!)

The future

I’m contemplating running the 4 Pass Loop. Others do it (Read some accounts herehere, here, among others.) and though it’ll be a fairly massive bite to take, I think it’s in the realm of possibility for me. I was very happy with the speed with which I was able to move during the hike. I’m thinking of what it would be like with a lot less gear, lighter shoes, etc. I think it’s feasible. So I ordered my first running vest and I’m contemplating what I’ll need to pack into it. The big run might happen next year…

 

Moab Trail Marathon Part I: Preparation & Running My A%$ Off.

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I’m running the Moab Trail Marathon on Saturday. This will be my first trail marathon and my second ever marathon. I will admit to being a bit nervous. It won’t be easy… or difficult. It’ll be tough as hell. I’ve put in the work though, I’ve had several very good runs lately and I figure I’m as well prepared as I can be. I’m estimating of about 4:48 to 5:14.

I’ve been using the Hansons Marathon Method and I adapted it a little for trail running. There are two Hanson plans and I used the beginner plan as this was my 2nd marathon. The Hansons plan features a whole lotta running. Mucho time on the feet. There are three main workouts as well as easy run days. Wednesday is the only day off though I took a few other days off as needed. Here are some thoughts and observations:

The week

Here’s the day-to-day rundown of a week on the Hansons beginner plan.

Monday: Easy Run, 4-7 miles
Tuesday: Speed/Intervals (@ 5K pace, Week 6-10, 3 miles total), Strength (@ 10K pace, Week 11-17, 6 miles total)
Wednesday: Off
Thursday: Tempo/Race Pace, 5-10 miles
Friday: Easy Run, 3-6 miles
Saturday: Easy Run, 5-10 miles
Sunday: Long Run, 8-16 miles, alternating weekly with Easy Run, mostly 10 miles
Total Miles Per Week: 40s-50s, mostly in the mid 50s for second half of the program

I ran trails twice per week. For the first several weeks my trail runs were Thursdays and Sundays. My thinking in replacing the Thursday tempo run with a trail run was that the highly variable pace of trail runs made the tempo run unnecessary (or maybe less necessary). One Thursday I couldn’t make it to the trail and I did a tempo run. I enjoyed it and I thought I noticed the following week’s runs felt better. So I switched to tempo runs on Thursdays and started back-to-back trail runs on Saturday and Sunday.

I don’t believe I could have run two long trail runs in a row at the start of the program. It seemed like a very daunting proposition! Many ultra-running plans feature this pattern though so I knew it was possible. I believe back-to-back trail runs are ideal in that part of the Hanson’s plan is to create “cumulative fatigue” in preparation for the week’s long run. Since I’m running a trail marathon, it makes sense to create a lot of this fatigue on the trail. I would love to find out from a trail running coach or coaches if this seems like a prudent strategy.

Tough Tuesdays

Tuesdays were often nasty. Tuesdays were track workouts for the first several weeks of the plan. They totaled three miles of work. Track workouts were interesting psychologically speaking. They were intimidating but exciting in their very Spartan way. They weren’t “fun” but I always felt like I accomplished something significant when I completed them.

Tuesday track workouts transitioned into “strength” workouts. These were six miles of work. I did the strength workouts on the road though because that much running on the track would’ve bored me stupid.

These workouts were tough by themselves both physically and mentally. That they came after five days of other runs made them titanic undertakings some days.

I felt rough by Tuesday. Tired, shot, worn-out and trashed. Some days I’d look at the Tuesday workout and think, “What sort of insane fool is going to do this?!  Oh… that would be me I guess…” And I’d give the Hansons book an obscene gesture. Oh well… Had to get that work done. Weekly mileage was 40-50 miles per week. This was by far the most I’ve run in my life.

The long run

The longest run in the Hansons’ plan is 16 miles and there are three of those in the beginner plan. That’s shorter than a lot of typical marathon plans which typically hit 20 miles. These long runs come every other week with shorter long runs (around 10 miles) on other weeks.

That “short” 16-miler comes after three days of running though including a somewhat long Saturday run.. So you go into the long run on some tired legs. The Hansons claim the plan trains you for the last 16 miles of the marathon. Sounds plausible to me.

All those long runs were trail runs and they were never easy. The roughest of the bunch was the Herman’s Gulch to Jones Pass trail. That started at about 10,000 ft. and topped out at over 13,000 ft. Took me 4.5 hrs. It was an overall brutal experience. The terrain was very challenging and it took me about a full week to recover from that excursion.

Did I mention being tired?

The result of all this is that at times I’ve been utterly wiped out. I had about one weight training workout per week. It’s all I could handle! I’ve learned that as I’m apparently a little older than I used to be (not sure how I allowed that to happen) I need rest and recovery more than I need more/harder work. I took a few Mondays completely off but not too many. I recognized that the plan is the plan for a purpose.

Early in the plan I sometimes substituted a mountain bike ride for the easy runs and/or for the Saturday run. Those mountain bike rides were often very challenging and I think they made the following day’s long run very difficult.

Many easy miles

Many of the miles on the Hanson plan are done at an easy pace. Some coaches insist that too many “junk miles” can be detrimental and that easy run days or recovery runs should largely be avoided.

In contrast, the Hanson Method suggests real and important benefits of easy run days. Here is part of their discussion on easy runs:

Easy Running: A lot of bang for your buck
Easy running is the foundation in which all other training can be built from. By itself, easy running will directly contribute to:

  • tendon development
  • specific muscle fiber adaptation
  • bone development
  • mitochondrial growth/distribution
  • glycogen storage/fat utilization
  • general endurance
  • improved running economy
  • improved VO2max
  • Capillary density

I would add to this that easy runs are a good time to work on running technique. It can be a time to think about foot placement, posture, cadence, addressing a possible crossover gait or other issues. The easy runs are low-stress and permit us to focus on needs such as these in a stress-free situation.

Final thoughts

It’s Tuesday and the race is on Saturday. I’m thrilled to report no real injuries. I’ve never run this much in my life so I’m very happy to have overcome the aches and pains that have plagued me for many years. I believe trail running may have some injury preventative qualities centered around movement variability. I also appreciate the psychological effects of running in nature. I’ve written about both those things here.

Bottom line is that I’ve loved the process. From the track workouts to the long runs in the mountains to the ho-hum punch-the-clock runs (of which there were many) I can say I have truly enjoyed the preparation for this race.

I’ll post more about the process later.

Two Big Reasons to Trail Run (or just hike.)

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I’ve been trail running consistently for several weeks now. I see this as a marker of success in both the continuing rehab of my reconstructed ACL (surgery was May of 2014) and in overcoming stubborn Achilles tendon pain. If all this nice

progress continues, I plan on running the Aspen Golden Leaf half-marathon in October (Damnit!  It’s sold out. I need to move on that earlier next year.) and then the Moab Trail Marathon in November. So all this trail running has me thinking…

Nature & depression

Good for me.   Good for you.

Good for me. Good for you.

An article in the Atlantic titled How Walking in Nature Prevents Depression discusses a study that demonstrates the real psychological benefits to tromping around in the outdoors. Specifically, the researchers found this:

“Through a controlled experiment, we investigated whether nature experience would influence rumination (repetitive thought focused on negative aspects of the self), a known risk factor for mental illness. Participants who went on a 90-min walk through a natural environment reported lower levels of rumination and showed reduced neural activity in an area of the brain linked to risk for mental illness compared with those who walked through an urban environment. These results suggest that accessible natural areas may be vital for mental health in our rapidly urbanizing world.”

When I’m on the trail, I’m very much “in the moment” as the saying goes. I am consumed with the ground and where I put my feet. I’m aware of the plants, the rocks, the temperature, and if I’m in the right spot, I might hear the rush of a stream. I Iam deeply engrossed in the experience. Rarely if ever do I think about the hassles and conflicts that await me in good ol’ “civilization.”

Searing physical exertion is often a part of my trail running experience as well. Despite the pain, I keep coming back. It would seem some part of my brain wants to be there.

Trail running & movement variability

I’ve mentioned the idea of movement variability (here and here). It (to me) is an exciting concept and a hot topic in sports skill training and injury pre-/rehab circles. The smart people at Cor-Kinetic discuss movement variability in this impeccable blog post. The writer states:

Viva movement variability!

“Movement variability is inherent within a biological system. Not only is it inherent it is also beneficial for reducing risk of overload and enabling the ability to adapt to events that occur within our ever-changing environment. Elite athletes cannot reproduce exact and invariant movement patterns repetitively even through hours of devoted practice. The best movers are those that can execute the same stable end point skill but in many variable ways dependant on the constraints and context of performance. It could be that part of being resilient and robust lies in variability. The ability to tolerate load may come in part in the way in which it is internally processed through our coordinative variability.”

If we think about trail running, then we see that it takes place in a highly variable, constantly changing environment. As we run (or walk) we can’t consciously think about how we place our foot every time we step. Rather we must react. This is a job for our subconscious and our reflexes. The movement variability researchers suggest that through this process we may protect ourselves from a lot of potential injuries. (Nothing in the world however can protect us from all injuries.)

On the trail, we have to stay upright, balanced and moving while our running parts deal with all sorts of odd angles and shapes. The great part about negotiating this rocky, rooty, up-and-down environment, is that our feet, ankles, knees, hips—and especially our nervous system—builds what I call a movement database. Our brain soaks up the subtle changes in movement that we experience so we increase our runnings kills. We have an opportunity to as the Cor-Kinetic post says, “execute the same stable end point skill but in many variable ways dependent on the constraints and context of performance.” Our tissues are stimulated in a remarkably well-rounded way so that we become more durable than if we run only on flat, monotonous surfaces.

I’m pleased that I’m not the only one thinking this way. (I’d love to come up with an original thought some day.) Similar observations on trail running are discussed in the Running-physio.com article titled Trail running – Natural rehab?

The writer describes his own experience in trail running:

“Despite running long distances over challenging terrain and including more hills than I’ve ever done before I have far less pain running on a trail than I do on the road.”

And he suggests the mechanism by which this process may work:

“I’m not the only one to find this, so how can trail running reduce pain and help injuries?

It’s all to do with repetitive load – running on a fairly uniform surface stresses the same areas of the body over and over again. Those areas become overloaded and you start to develop pain. Trail running involves a variety of different surfaces – I usually run over grass, mud, gravel and forest ground with treacherous tree roots. This variety means the load on the body is constantly changing rather than overloading certain areas. It may also act as its own rehab – your body adapts to the constant challenges to your control and stability. Running a trail becomes like an advanced balance work out.”

Wisely, he goes on to discuss when trail running may NOT be the right thing for you and how to gradually introduce trail running into your routine.

All of this is anecdotal evidence. I don’t know of any strong studies that show trail running will fix any given injury. That said, a trail run fits the bill very well for a variable movement experience and it’s my belief that many runners who aren’t trail running will benefit from adding some time on the trail into their schedule.