I gained a lot of weight after getting married and having kids. I struggled with eating issues in high school. I went through self-loathing for years. Two years ago I weighed nearly 300 lbs and could not even run two blocks. Something changed then.  I took control of my life and started loving my self. I lost over 100 lbs through healthy eating and exercise. I never liked running, but always wanted to be a runner.  I worked on it for eight months until I could finally say: I love to run.

The Wasatch Woman Love Your Body race was the perfect first race for me because of the theme. I learned to love my self and my body. I was so excited and nervous to run. I choose to start in the back so I wouldn’t feel bad when the more experienced runners passed me.

As I waited for it to start I didn’t know what to expect.  I knew I needed to pace my self, though, so I could run the whole thing. I got teary when the race started because I couldn’t believe I was doing it. I was always a person who would start something and not finish. (I kept telling myself I was not going to do that.) I kept my pace and even passed people. It felt great! When some one passed me it didn’t bother me because all that mattered was running the whole time and finishing.

The hills were intimidating, but I was determined. When we hit the last big hill and a ton of ladies started to walk, something changed in me. There was no way I was going to walk. I ran past them and again felt tears swell up. I was doing it! I was going to finish!

When I saw the finish, a sudden a burst of energy hit me and I sprinted.  I could hear my family yelling but I didn’t look. I was so focused on finishing. As I crossed the line, I started to cry. I felt overwhelmed: I finished what I started! And, to my surprise, I ran faster than I thought I would. My average run was always around an 11 minute mile (without hills). I ran an average of 10 minutes per mile with hills.

This was a life changing experience — I plan on running this race every year and I hope to teach my daughter to love her body!

With much gratitude,
Celeste

The Wasatch Woman Love Your Body 5K/10K walk/run will be held on October 9 at Thanksgiving Point. To sign up, go to www.wasatchwoman.com.  If you would like to train for your first 5k, join the Salt Lake Running Co. 5k running group, the official training partner of the Wasatch Woman Love Your Body 5k/10k, on Saturday mornings at 8:30am.

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In January my wife sent me to Costco to buy a paper shredder to protect ourselves from the growing problem of identity theft. While walking through Costco I noticed a crowd gathered at a demonstration, where a clean cut young man was serving everything from frozen ice cream to piping hot tortilla soup all prepared from the same miracle appliance the Vitamix blender. I sampled the food and watched the demonstration with interest, he asked questions like, “Are you tired of processed foods?…Do you want your family to eat the healthiest options available… Do you want to control your weight” I answered in my mind “yes, yes and yes“. (I think we all know where this is going) rather than coming home with a $50 paper shredder I came home with a $400 blender. My wife was completely unimpressed and asked if I could shred documents in the blender. I smiled as I replied “yes we can!” Over the next few days I blended with passion, morning smoothies, lunch soups, marinara’s for our pasta dinners and each day my wife grew to enjoy the blender as much as I did.  I have to say I really found very little to be critical about, this blender really did do everything the salesman said and I was eating more fruits and veggies throughout my week than I had previously.

In February I went to Costco to buy a 40 lb bag of dog food. I walked down the center of the store and again noticed a group gathered around a live demonstration. Blendtec was represented.  If you are familiar with the blending world then you know that Vitamix and Blendtec are the two premier blenders on the market and the only two that can realistically compete with each other.  I had a problem, I had been using the Vitamix for a few weeks now and now was presented with the possibility of a face off. I had to do it.  I went to the customer service desk and told them I had purchased one and now possibly wanted the other, to Costco’s credit they girl behind the counter said, “you want to buy them both and keep the one you like?” I replied, “Does a one legged duck swim in circles?” I walked into my kitchen an hour later with another blender and my wife gave me a look of disbelief “Dog food” she said, “Not another $400 blender.” In my mind I was already blending.

That evening I tried my favorite recipes in both blenders and they both performed wonderfully. Both will blend pretty much whatever wet items you throw at them, frozen fruit, ice, all sorts of veggies even peanut butter. Blendtec has an advantage in that it will also blend nuts and grains into fine powder, Vitamix requires purchase of a separate container and blade to process dry products.  Blendtec has preset buttons that you push and the blender works through  variable speeds all on its own for the perfect soup or smoothie or whole juice. Vitamix requires manual adjustment and no automatic turn off which can sometimes result in over blending and your food can end up a little foamy rather than creamy and smooth.  The Blendtec also fits nicely on top of the counter but under the cabinets. The Vitamix is a little tall and I really didn’t like leaving it out on my counter. It was a close contest and had I never tried the Blendtec I’m sure I would have enjoyed the Vitamix for many years, however  Blendtec wins!

The next afternoon I returned to Costco. The girl behind the counter said  “It must have been an exhausting night” Indeed it was, exhausting and wonderful.

If you have one of these blenders then I congratulate you, if you don’t then seriously consider one. I love my morning smoothie and the fresh sauces for pasta, at night a few pieces of  frozen mango, a squirt of honey and a handful of ice makes the best ice cream imaginable. I am eating more fruits and veggies than ever before and I feel great.

My wife won’t let me go to Costco alone anymore.

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Tom will be doing a clinic at the store on July 27 at 12:00 and 7:00 relating to running form.  As the author of Programmed to Run, Tom was way ahead of his time in encouraging athletes to incorporate barefoot running into their routine to help the body learn proper biomechanics through slow strengthening of the feet and lower leg muscles.

After forty years of competitive running and having PROGRAMMED TO RUN published when I was 60, I figured (with typical modesty) that I knew everything there was to know about “how to run – right.” However, a number of factors conspired to change my mind. The results, I am now running faster than I have in 10 years (by 10 minutes in the half marathon), enjoying and appreciating my running more than ever, and a couple weeks ago successfully completed the Coeur d’Alene Ironman Triathlon, consisting of a 2.4 mile swim, 112 mile bike ride, and 26.2 mile marathon – all at the ripe “old” age of an ever younger 68. My secret is simple: deep practice to grow talent. Bet you never heard of it. I hadn’t.

In this workshop, I’ll share my experiences with this concept and suggest practical ways that you can incorporate the principles in your running. Along the way, we’ll let our bodies tell us how to develop more efficient running form. We’ll discuss the current controversy about “barefoot running” and the advantages of trail running for developing strength,  endurance, agility and learning to be ever lighter on your feet – regardless of age, sex, or body build. We will also discuss the importance of enhancing leg, core, and overall strength and balance, each of which we lose at an accelerating rate as
we grow older. If you are at the stage where you can no longer run as fast as long as you used to, endurance may not be the problem, but declining strength. We’ll discuss the related scientific research and my “at home” solutions for overcoming these potential performance robbers. Finally, we will touch on nutrition – the forth discipline in longer triathlons and endurance running. I’m looking forward to seeing you.

Gotta run, Tom.

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So, 11 years ago someone said to me, “you’re in the best shape of your life, what are you
going to do next?” You see, at 35 I worked for one of the nation’s largest vitamin and sports
nutrition companies as the Director of Marketing, and was also a fitness trainer, and was what
you considered a “gym-rat”. Sure, I was in the gym several days a week, and was in pretty
good shape…..or at least I thought. Just because I lifted, and maybe looked fit, I was far from
being an endurance athlete! After that question, it really got me thinking, that person was right! I
needed goals to stay motivated in the world of fitness.

While I was watching TV one day shortly after that question, the Ironman World Championships
came on and I decided to watch it (keep in mind that I never even thought about triathlon before
that show). After being totally impressed watching the race, I decided, hey, this is the sport
for me! I was in good shape, grew up always riding my motocross bike, and kind of knew how
to swim. Ha, famous last words of a fool! I jumped in the pool the next day and barely swam
25 yards, and did I mention I held my breath the entire length of the pool? I thought to myself,
freak, what have I gotten myself into!?!?

After attempting the swim, the next day I dusted off my mountain bike and rode about 5
miles….wow, 5 miles! And then the next day I decided to run, well, at least jog, walk, jog, walk,
etc. Wow, my first 3 days of training where quite the adventure! I didn’t know what the heck I
was doing, when to do it or how to do it. And 11 years ago, triathlon coaches were very few and
far between, so I decided to coach myself. I’d like to say that I excelled in at least one of the 3
disciplines, but I was a complete rookie at everything, with swimming definitely being the most
challenging!

I pretty much “winged it” during my first 4 months of training for my first sprint triathlon. I trained
6 days a week, but fell into the same routine week after week, month after month, with no
deviation in my workouts (no intervals, no speed work, no open-water swims, and quite frankly,
just junk yardage). Also, I forgot to tell you that all my bike training was on my 30 pound 10
year old mountain bike! The training was haphazard at best! When June came around I was
prepared for my first open-water sprint, or at least I thought! What a disaster! My swim was
horrid, I crashed my bike, and, I actually tripped on a railroad tie in front of all the spectators
when I started my run. Wow, what was I thinking?

After the race, while I was having the paramedics pluck gravel out of my knees, they started to
announce the age group awards. 3rd place goes to…….. 2nd place goes to……., and 1st place, in
the 35-39 year old age group, David Pruetz. Whoa! Really? If I actually took 1st in my age group
out of 15 guys, on my mountain bike, what am I actually capable of if I really knew what the
heck I was doing? Well, I found out….once I applied myself, focused, researched, and hired a
swim coach (oh, and bought a road bike), I actually qualified and raced in the USAT Nationals in
my first year, as well as my second year. After a couple years of sprints, Olympics and my first
half Ironman, I took on Ironman in my third season.

11 Years later here I am…..I own and operate Utah’s first stand alone triathlon company, was
Utah’s “first full-time triathlon coach, “have been coaching for 8 years now, have done 60+
triathlons, and was honored to be able to compete at the Kona Ironman World Championships
in 2009! What an incredible journey!

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Before I left for my spring break vacation in Sarasota, Florida, I was a little worried this trip would interfere with my training.  I am sure a lot of people have a similar anxiety about whether to run, how to pack, follow through, and enjoy running on vacation, so I thought I would share what I learned.

Commit: First you need to decide if you really want to run on vacation.  If you want to take a vacation from running too, then commit to that.  If you pack with good intentions but are not really committed, any obstacle can get between you and your run.  This generally leads to negative and disappointed feelings about yourself.

Pack: Packing for a vacation is hard enough without worrying about what kind and how much running clothes to bring.  How do you bring the right options without filling up your suitcase?  Check the weather before you leave, but plan for unexpected changes.  You are packing for the opportunity to run, so if you don’t have the right gear, you are less likely to take the opportunity.  Depending on how long your trip is one or two warm and cool options is plenty.  If you need to you can do laundry in the hotel, or do like me and just plan on stinking a little.  Also when I pack, I try to bring my lightest pair of shoes to keep my bag light.

Follow Through: Planning ahead when you are going to run and perhaps someone that will hold you accountable for running are great ways to follow through with your intentions.  On my vacation, I went with three other runners so we had agreed to run everyday.

Enjoying It: Get excited, the last thing you want on a vacation is to feel like you are doing chores.  Remember one of the great things about running while traveling is the opportunity to see other parts of the world and switch up your normal running routine.  Looking into local running groups for established running routes is a great idea to see some cool areas.  In Florida we did some cool runs on bridges over the ocean that connect to different islands.  We also went to a trail in Myakka State Park and had one of the coolest runs of our life.  The scenery was like I had never seen before.  The trail weaved through wooden and palm forests, swampy areas, fox grass and palm bush prairies.  We were a little nervous by the armadillos scurrying by the side of the trail, thinking it was snakes, alligators, or Florida cougars (which my friend insisted they exist).  It was a three hour excursion, but totally worth it.

Another aspect of enjoying your runs is to not do anything too out of the routine.  We were all very intrigued and excited by running on the beach.  We did an hour barefoot beach run, and the only way to describe the consequence was that it jacked up my calves.  I was damaged for about a week.  While it was enjoyable, I

definitely overdid it because I did not know anything about running barefoot on the beach.  Not to mention, the sand exfoliated my feet in a bad way; they tingled and felt weird for days.

So all in all, get pumped about running on vacation.  If you plan on taking every opportunity to run, on good routes, you can experience new places in one of the best ways possible.  You’re training will really benefit from the change of routine and another week of consistency.

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Hi, my name is Memphis and I am a trail-aholic. I have been addicted for over 2 years. I’ve lost several girlfriends, shoes, and toenails becuase of this addiction. I remember my first fix just like it was yesterday. I had just moved to Salt Lake City, and felt like I was in the movie, Children of the Corn. I soon realized, I just needed to escape my environment and decided to explore the trails right behind the University of Utah. My 30 minute easy trail run turned into a 2 hour run/hike. I could not get enough. At every turn and curve there was a different breathtaking view overlooking Salt Lake City. The terrain was never the same. I was not even consciously aware that I was running the way I was when I ran on the roads. And that was the first time I got the twitch. I call it the “trail twitch,” some may call it the “runner’s high,” call it what you will.

I used to live on campus at the University of Utah, so I ran on the Bonnville Shoreline trail every single day. At first no one noticed I was changing. Yes, they saw the dirt on my socks and my trail attire. But they didn’t see the bloody socks and gel packets I hid under my mattress. Then one day after missing a lunch date with a girl who we will call “Sally,” she sat me down and said, “you have a problem, you like trail running more than me.” She made me choose. Sally, you bet your white flowery bloomers I like trail running running more than you. Yes, I chose running with the rattlesnakes and squatting down in the brush to do my business over sensitive Sally.

Ever since that day I try to run on the trails as much as possible. Running in neigborhoods and in the city offer no excitement like running on a narrow pathway right on the edge of a cliff. Trail running offers incredible views, adventure, fast footwork, unpredicatble terrain, and most of all, mother nature.

Why should you run on the trails?

Trail running offers you a way to change up your training and avoid common overuse injuries associated with road running. Also, trail running can offer you a new perspective and a new appreciation for running.

Why do I run on trail runs?

It is a place where I can yell at the top of my lungs much like Lieutenant Dan does in Forest Gump when he is on Bubba’s Shrimp boat. Trail running is much more challenging than running on the road. I also run trails because of all the bizarre and interesting things I have seen. I’ll share a few.

1.) I was flashed by a woman on the Bonneville Shoreline trail. When I ran into her later on the trail she thought I was her friend. So she claims. My 7:30 pace quickly turned into a 6:30 pace.

2.) There is a fox I always run into on the trails. (Not a cute girl I call a fox, but the animal.) I have had several moments with this fox (seen at right) where we just stop and stare at each other. Yes, this is my Dances with Wolves moment.

3.) People dancing and waving their arms on top of the mountains. Perhaps they were on magical mushrooms. Just smile and do a little dance for them while you run. It’s cute and they like it.

4.) I had a doberman mix latch onto my elbow. He would not let go. It was kind of fun and frightening at the same time. Don’t let this scare you from trail running. I’ve been attacked by more poodles at Liberty Park than I have on the trails. The doberman is still alive. No animals were harmed in the research for this article.

5.) Rattlesnakes. Bathroom in split shorts. The end.

What trails should you do?

If you are new to trails, I recommend the Bonneville Shoreline Trail by Red Butte Gardens. You can go for a short run or a very long run. There are different routes you can go and explore.

Pipeline Trail in Mill Creek Canyon is another good trail to start with. Although, I think it’s overrated and gets old very quickly. Watch out for dog poop or human poop. It’s pretty massive, but delightful.

City Creek is another good trail that is connected to the Bonneville Shoreline Trail. City Creek is much like a pretty girl who can trick you with her beauty and take you for a roller coaster ride, but it is well worth it. At least for a few times until you have to get a restraining order.

These three trails are great for new or current trail junkies. The terrain is not too technical and most of the trails are pretty well travelled with other runners.

We would love to hear your thoughts on trail running and where you go (post a comment below).  If you see a skinny guy running with nothing on but a loin cloth, foaming at the mouth, with a fox trotting by his side, say “hi” because that’s me. Please do not spray me with that violent canister of pepper spray or take away my beautifully decorated loin cloth. I’m a harmless trail addict with a serious problem. Please do not stage an intervention. Others have already tried. I work at the Salt Lake Running Company for peak’s sake. It is like a drug factory for me. Save yourself or join me on the twist and curves of the trails! See you soon “Trail Twitchers.”

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As Published in Rocky Mountain Running.

Being a mom is exhausting!   So many hats to wear, work to do, children to look after, places to drive, service to give and sleep to give up.  The very nature of rearing children is a physical and emotional drain, but ever wonder why you may feel unusually tired? And I am not talking workout tired, but loss of motivation, dragging yourself around, barely getting out of bed kind of tired.  There is a chance that you are suffering, in part, from what some people call childbearing fatigue. This does not apply to new moms or young moms only either, but can begin during those earlier motherhood years and not really go away.  The cause of this kind of fatigue is due to the nutritional sacrifices a woman makes to bear and nurse children.  Too many mothers give large amounts of their own physical building blocks of protein, fat, vitamins and minerals without realizing they need to be replaced. With each child, the hole just gets bigger until mom falls into the darkness of barely surviving.

In order to dig your way out of this pit, you need to know that you are probably missing protein.  Women’s bodies start struggling and becoming fatigued when they don’t have enough protein to meet the demand of their own cell replication.  You replace every cell in your body in a one year period, so after a year you are a whole new person.  But, what if each year, your cells get weaker? What if with each replication they reach out for new cell material and it is not there? NOT GOOD!  The body just starts to fall apart from the inside out. What starts as a protein deficiency ends up not just as fatigue, but can lead to more serious degenerative illnesses like fibromyalgia.  Dr. Cory Holly has witnessed about a 90% recovery rate as he has prescribed protein (and some oil and supplements) to hundreds of women.

Unfortunately, the number one macronutrient ALL women are generally missing and that is also essential to healing is protein.  To make matters worse, you did give up a bunch of it during pregnancy and nursing. But, did you ever put them back? Think about it for a moment, how many times did you eat protein yesterday? Most women will answer once or twice.  And that is not enough, not even half! Especially for exercising women, the daily protein requirement is 1 gram of protein for about 80% of your bodyweight. So, if you are 140 pounds, then you need about 110 grams of protein a day. If you eat 5 times a day, that is 20-25 grams of protein each time!  That doesn’t mean you have to eat the side of a horse everyday, but you do need small doses of protein EVERY DAY throughout the day to keep those amino acids in your blood stream ready to repair, rebuild and grow a better body. Every meal should be planned around what protein source you will be eating. The word “pro”, by the way, means “of first rank” because it the most abundant material in your body after water. So, make it the priority at each meal.

The easiest way to add 2 servings of protein a day is to make protein shakes (morn and eve) with whey protein, flax oil and fruit. Take some good supplements at the same time. Doing this one thing has dropped a ladder of hope for many chronically tired women.  Then, focus on making sure to have high quality protein at your 3 main meals of the day like omega 3 eggs, cottage cheese, fish, poultry and wild game. As a bonus, partner that protein with lots of produce.  This somewhat small and simple solution of adding protein, with some oil, to your daily nutrition can bring about dramatic changes for the better. So put the mop down and give it a go for 8 weeks. I am sure you will notice a difference in how you feel.

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Every now and then a shoe will come out that completely breaks the mold of a typical running shoe.  Recently Hoka has done exactly that. The  Mafate Trail Shoe is unlike any other trail shoe I have ever seen or used.

When Nicolas Mermoud first brought these shoes into our store, I really thought the shoes were a joke.  He had me try them on and take them for a short jog… I was stunned.  They felt great.  I immediately wanted to take them on the trails to give them a go.  I was also surprised how light they were because they look so bulky and heavy.

The first time I ran on the trails with these shoes, I was a bit unsure of myself.  The shoe made the trails feel completely different compared to what I am used to.  I learned how tentative I really am on the trails with regular trail shoes.  These shoes just made the rocks disappear from under me and it was a bit weird getting used to how soft they are.   I found myself running straighter lines down through the rougher areas.  I was able to just run through and over the rocks instead of having to go around them or walk over them.

Running down hill was actually a bit scary because I was going much faster than I would normally be comfortable doing.  It was hard to keep up with the shoes!  I could see in my mind, myself smashing my ankle if I hit the wrong spot.  However, this really isn’t a problem because the shoes absorb the terrain much better and the wide base really gives the shoe superior stability.

The traction is almost too good with these shoes.  Going around tight corners can be a bit of a challenge because the shoes stick to the trail so well.  You just have to adjust how you take the corners by slowing down just a bit.

With all these changes the shoes makes for you, there seems to be an adjustment period.  When I finished my  first run in them, I felt quite worked (from not being used to them), but I didn’t feel as pounded from the downhills like I normally would be either.

I would liken the adjustment similar to using minimalist shoes. They make you use your muscles in different ways so you will need to strengthen your legs a bit before you go out and run a long 20 mile run in them (if you want to do that.) But once you get used to the changes, they are really fun to run in.

After having the shoe for a couple months, I can honestly say I can’t use another trail shoe, even if I wanted to, nothing feels as good or performs as these do.

The only gripes I have about the shoes are that the upper is rather beefy and doesn’t breathe well.  It is rather hot which can cause some problems if you have sweaty feet.  I also find the shoes to be a touch on the small side.  I had to go up half a size because my toes were getting pinched on the sides.  They also don’t make anything bigger than a men’s size 12 yet. (which doesn’t come out until mid July)

If anything, it’s worth the time to at least try this shoe on, like they say “don’t judge a book by its cover”, this shoe definitely fits that very well.  Don’t let it fool you.

Here is some technical info on the shoe from Hoka’s Website.

“By using an EVA 30% softer and increasing its total volume to 2.5 times that of a typical trail running shoe, this shoe will allow for more cushioning than any other shoe on the market today, dissipating up to 80% of the shock associated with heal striking when running. Allowing for as much as 20mm of compression in the heal, with a low ramp angle allows for tremendous confidence running downhill, as runners can now engage their gluteus and lower back as opposed to isolating their quads, relaxing the body and making running downhill fun and comfortable.”

“40mm high sole design enabled to design a 13cm rockering profile , representing 50% of the sole length. This design allows for fluid and natural stride transitions, lessening the movement of the knee by as much as 20%, increasing efficiency.”

“15% lighter than reference trail running shoes. At 320 grams size 8UK per pair, they’ll make running uphill as much fun as they make running downhill.”

“With 50% more surface area than the typical trail running shoe, and 35% more rubber crampons, you’ve never run as confidently as you will in a pair of Hoka’s.”

“With a foot recessed into the midsole, you’ve never run as confidently as you will in a pair of Hoka’s.”

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Your marathons and half marathons are getting boring, your training schedule has you burned out, and you are wondering, “Has the runner’s high gotten away from me?”  But then, you are in a new neighborhood and you notice that the pavement ends and at the end of the pavement begins a trail and with it comes a new life to your running.

Trail running is a great way to renew your passion for running.  By abandoning the city streets and heading up to the trails, you leave behind the traffic, the noise, the dirty air, and the chaos of city life.  You are then transported to a quite, serene, challenging, beautiful place to run and to renew your running soul.

But getting to the trail can be a daunting and intimidating thing.  In fact, you may not even know where to find a local running trail.  That is why we are bringing you the 7 tips that you will need to successfully make the transition from road running to trail running.

Tip #1: Find a trail that suits your level.

When you are new to trail running, it may not be a great time if you go run the course for the Wahsatch Steeplechase (one of the most challenging trail runs around).  Instead you will want to seek out a trail that is relatively flat and probably not a single track.  Typically the wider the trail is, the less rocky and technical the terrain is.   Not sure where to find this?  Check out these trails.

Bonneville Shoreline Trail- Red Butte or Emmigration Trailheads
Mill Creek Canyon Pipeline Trail
Bonneville Shoreline Trail- Draper Equestrian Center Trailhead
Park City Round Valley Trails
Bonneville Shoreline Trail- Bridal Veil Trail Head or Rock Canyon Trailhead

Tip #2: Don’t worry about walking to the top.

Sometimes, those darn hills are just too steep to get to the top of if you are running.  Instead, keep your heart rate low and power hike to the top of the hill.  This will save valuable energy that you will want to use to go fast when you are going downhill.  That brings me to tip #3.

Tip #3: Don’t worry about walking to the bottom

Running downhill on rocky, uneven terrain is skill that must be learned.  Watching someone do this is a thing of beauty, but until you master the skill you will want to slow down or try skipping or galloping down the hills.  This will keep your momentum down and allow you to train your body to go faster, one step at a time.

Tip #4: You feet go where your eyes go.

If you are looking right at a big rock as you approach it, chances are you will trip and do a great impression of a WWF body slam right into the dirt (don’t worry, the battle wounds are kinda like trophies).  Instead, look about 2-3 feet in front of you and when you approach those fallen trees or big rocks, instead of doing your best impression of a state champion hurdler, push off the top of the blockage with one foot.  If you are stepping on top of something, it is harder to trip over it.

Tip #5: There are no flats in trail running

In trail running, there are uphills, downhills, and a little something I like to call flathills.  So even when someone tells you that a trail is flat, you should only think that there are flathills.  This means that the trail is undulating constantly, but you aren’t going to become completely winded by climbing 1,000 vertical feet in 1 mile.

Tip #6: Look up every once in a while

One of the best parts about trail running is the amazing scenery around you.  Especially this summer, when our spring was so late, and now everything surrounding you is exploding with color.  Instead of staring at the ground in front of you, look up and enjoy the beauty of everything around you.  And if you have to stop in order to pause and look around, it is worth it.

Tip #7: Join in the fun!

If you are new to trail running, you may want to try out a trail run when there are other people around to run with.  This way you don’t get lost and there are people there to reassure you about doing something that you love.  There are a few ways this spring to get involved with trail running that involve other people.

Tuesday Night Trail Running Group with Mountain Trails Foundation
Park City Mini Trail Series 5k, 10k, and 15k

See you on the trails!

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Packing for24-hour race that you have never done before can be a daunting task.  That is why we have polled our Wasatch Back veterans for a checklist of all of the things that you must have in your pack and all of the things that you will wish you had packed when you head out to the relay.  We also have a few suggestions for packing that may make it so you think of things that aren’t on the list.

Suggestion 1: Run through some scenarios in your head.  Picture the race taking place.

• You will be running three legs, right?  That means you should pack at least five changes of clothes.  Go with me on this one.  You are going to run your first leg.  Do you think that you are going to want to sit in the van for the next 6 hours in those reisty clothes and then hop back out, feeling fresh, to do your next leg?   Ehhh, you won’t.  Instead, you will want a fresh change of clothes (including socks) for each of the three legs.  You will also want to have a daytime outfit to wear between legs and a nightime outfit for between legs (this one should be a little warmer).  And in case shoes didn’t run through your mind when picturing this scenario.  You will want to have two pair of shoes with you, and likely three…

Suggestion 2:  Eat real food- that means you may have to pack real food

• You may not feel like you want to want to eat when you are out there running your little fannies off during all times  of day an night.  But believe us, you HAVE TO EAT!  Practice eating before and after your runs during this last week to figure out what types of food and beverage you fancy when it’s runnin’ time.  Please, we beg of you, don’t plan to sustain yourself on energy gels and protein bars all weekend.  Pooping is a good thing; we promise it is better than the alternative.

Suggestion 3:  Keep the van organized

• When there are 6-7 people stuffed in to a van, most likely a mini-van, you want to maintain your space.  Especially since you will be running and sleeping on a very unusual schedule.  So, keep your stinkies in a bag and keep your things organized- unless you are hoping that no one in the van will want to speak to you on the other side.  One way that we recommend to stay organized is with one of those Sterlite 6 drawer organizing stands.  You know them, the scrapbook mommies have one in every room and they use them to organize everything from hair clips to mail.  Each drawer can be assigned to one runner in the van and can be used for things that need to be accessed frequently such as wallets, cell phones, reflective vests, neck pillows, etc.

In case you haven’t thought about everything you may have to take yet, check out the packing list below.  Even if you have figured out what you are bringing along for the run, someone on your team may still be wondering, so pass it along to your team captain and team mates to share.

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