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Trail Running Tips from Ultra Crazy!

Here's a list of trail running and ultra running tips from our Ultra-Crazy! newsletter. If you would like to contribute a tip about trail running or ultra running, Send it to us, by Clicking Here. If selected, we'll publish it and you'll be famous!

- Warm stuff

I have a touch of Reye's syndrome, which means my hands get cold very easily. I'm constantly looking for good running gloves and have finally found some that are insulated, waterproof and made for runners like me, check out the Brooks Wanganui™ Shelter Glove. I've done 5 runs in driving rain and 4 runs in snow with no complaints. I also picked up a great insulted vest from Brooks, L.S.D. Thermal Vest . I get too warm wearing jackets in our NW slop but this vest keeps me toasty warm in all conditions without overheating.

- Recommened Reading

For Christmas this year, I got "C.C.Pyles Amazing Foot Race". If you think what we do is crazy,this guy staged a coast to coast foot race across America in 1928! The author describes the race and the nearly 200 fascinating and desperate runners that started the race. You can check it out on . It's also available at any book store.

- Tie your shoe

Ever wanted to know how to lace and tie your shoe correctly? Check out Ian's shoelace Site. This knot works great and you can browse his site for other lacing and knots that you may want to try.

- Are You overtraining?

From the NW ultralist: Overtraining, a problem faced by many of us. We know that we must train hard in order to achieve our goals, but how hard is too hard? Try this very simple test to see if you are overtraining. This test is known as the Orthostatic Heart Rate Test, and it involves calculating your heart rate, then calculating it again after a very small effort.

To begin, you will need a stopwatch so you can measure your heart rate. In order to measure your heart rate, find a place on your body (just to the side of your Adam's apple, or on your wrist), and calculate the number of pulses in 10 seconds. Then multiply that number by 6 and you have your heart rate in beats per minute.

Now, follow these simple instructions:
- lay down and rest for at least 15 minutes
- record your heart rate - we will call this R1
- stand up and wait at least 3 minutes
- record your heart rate again - call this R2
- record the difference between R2 and R1.

If this difference is greater than 15-20 beats, then you are probably overtraining. You have not fully recovered from the previous day's workout and you should consider adjusting your workout

- Safety tips for mountain lion encounters

After reading a blog about a runner attacking a mountain lion with rocks and sticks outside of Redding Ca., here's a better approach:

1) Think and be large - Make yourself seem as large as is possible. Stand tall, hold your hands out or up. You may want to hold a jacket or shirt up and outstretched above your head.
2) Pick up small children - If your children are older, explain to them how they should act on such an encounter before necessary. If you are with small children, they will tend to panic and run. With as little bend at the waist as possible, pick a child up. You may even want to hold them overhead, but I do not recommend putting them on your shoulders; you may have to fight.
3) Maintain eye contact - Back away slowly (do NOT run), and do not lose eye contact with a mountain lion. They are much less likely to attack if they believe you to be a challenge. Watch their behavior. If they are looking side to side, while standing up straight, they are mostly curious. If they stare back and begin to crouch, they are more a threat.
4) Find a weapon - A stick, rock, knife, or even a camera, if you have, can be used to defend yourself. Be prepared to use something.
5) Be vocal - Talk, yell out and be loud. This may frighten them, and it may draw the attention of others to the situation. Be sure to talk and yell continually.
6) Fight back - Remember, do not run away. They love a good chase after fleeing prey. Fight back. You may not be able to beat a mountain lion, but if they realize you’re up for the fight, they are more than likely to run off. Do what you can to remain standing; they are head and neck biters.
7) Run with a partner - Not always an option or a desired option for trail runners, but it is, of course, much safer in pairs or more.
* If you have an encounter, report the location to the park headquaters, or appropriate agency for the area.

- Strong Feet!

In the latest Ultrarunning Magazine there are two great articles about your feet. Major Crazy Tip - subscribe to ultrarunning mag. John Vonhof, author of "Fixing Your Feet", wrote a great article about foot care for optimal performance. Other than fitting shoes, hot spots, and fixing blisters, he gave some foot training advice worth repeating. His ankle strengthing exercise is to stand on one foot, or even on a soft pillow, with arms outstreched. You should be able to do this for 30 seconds with your eyes closed! The other article had the "Toe Scrunch". With your shoes off, strongly curl your toes downward to make a fist with them. You should see well-defined knuckles on top at the bases of the toes. Hold the position for 5 seconds as hard as possible and repeat 5 times. This exercise strengthens the Arch, not just the toes, especially if you keep your ankle at aboout 90 degrees to the leg as if you were standing.

- Find Your "Spot"

There's a new device out there called "Spot" that is perfect for us ultra runners . This is a personal satellite messenger that allows you to send your gps coordinates to a friend or family's phone or computer, no matter where you are. Take this thing with you on a solo run in the mountains and if you run into trouble, hit a 911 button for help, or check in with the family with just a click of a button, letting them know where you are and that you're ok. It also sync's with google maps so people can track you from home! Check it out at http://www.findmespot.com/home.aspx It's available at REI.

- Talk the Talk

When I fist started running ultras, half the time I didn't understand what runners were talking about. Asked for "trail money" at an aid station, I didn't know it meant toilet paper. So if you if you suffer the same language barrier, check out our Ultra Glossary. If you have more suggestions, contact us!

- Map your running routes

I just started using a free mapping service Favorite Run. This nifty tool lets you map out your runs and gives you milage. I mapped a couple of my normal training runs to find out the actual distance I'd been running all this time and even maped a trail run. Its easy to use and I would suggest to pay the $12 for the additional services, such as elevation gain, and for you techno geeks, GPS downloads.You can even log your runs and track your shoes. One of the best features is searching for runnning routes by zip code or city. If you're traveling, it's a quick way to find local running routes.

- Water bottles create "Smokers Lips"!

Ultra runners drink out of water bottles constantly either racing, training or hydrating at the office. Now a doctor says drinking bottled water could actually be like smoking three packs of cigarettes a day! Take a look at your face in the mirror. Do you have fine lines and wrinkles around your mouth? If so, you've got "Smoker's Lips"! They are similar to a pattern of wrinkles found on the faces of long term, heavy smokers. Thats because when you are drinking from a water bottle, you're pretty much making the same face as you are when smoking a cigarette. When smoking, you're pursing your lips in this position, and you're getting all the little ridges. Over time you get permanent lines that then remain and stay.

- Run Hills in 4WD

Check out Scott Mason's technique for steep pitches. As a speed goat, he uses his hooves! http://www.wasatchspeedgoat.com/2008/07/27/hardrock-100-ascent-technique/

- Trail Etiquette

If you haven't heard, there was a disgruted hiker that complained to the Forest Service about the PCT 50 trail race and race leader Rod Bien took an elbow from a hiker. It's important for out sport that we are careful about sharing the trails with others, even during race events. Here are some tips from Jeff Browning:

1) Uphill traffic has the right of way (Downhill runners/hikers yield to Uphill runners/hikers)
2) Bikes yield to hikers/runners and horses
3) Hiker/runners yield to horses

- Waist lights

Everyone's heard of headlamps, but wearing your headlamp around your waist has some advantages:

1. The light is closer to the ground and therefor brighter.
2. You can look around without loosing track of the ground in front of you.
3. Trail dust and mist don't fog your view.
4. You can carry a heavier battery pack.
5. And the best - If you lean back running downhill, you can't see the Trail!

- Good Buns!

Try these Whole-Wheat Walnut-Raisin rolls
- 1 package active dry yeast
- 3 cups warm water
- 3 cups whole-wheat flour
- 1 cup high-gluten flour(bread flour)
- 1 tbsp.salt
- 1 cup dark raisins
- 1 cup golden raisins
- 1 cup walnuts
Dissolve yeast in warm water. In separate bowl combine the flours and salt, then pour onto a work surface. Make a well in the center and fill it with the yeast mixture. Slowly blend by pulling a little flour into the liquid with your fingers until all is incorporated. Knead dough five minutes until smooth and elastic. Knead another 5 minutes, combining rasins and nuts.
Cover and let rise on counter until the dough doubles in size, or overnight in the refrig. Cut into 24 pieces. Shape each piece into a round by pressing it against your work surface with a circular motion.
Place each roll on floured parchment paper on a sheet pan. Cover and let rise for 1.5 hours or until double in size. Bake at 450 degrees for 15 minutes or until light brown on top and bottom.
Yum!

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