Blaze a Trail

Earlier this spring, MCR Boss Lady Bekah managed to strong-arm* me into running my first real trail run (and first ultra), Three Rivers Park District's Trail Mix 50K. Now, my prior attempts at becoming a “trail runner” had been less-than-successful -  there was the time I got chased by the dog, the time my shoe was lost forever in a muddy pool of doom, and the time I bit it so hard on some jaggedy rocks that I tore my fishnet stockings. Nevertheless, I was determined to complete a race that would make me a legit trail runner - not one forever qualified by quotation marks - and a 50k seemed to qualify.

I use the word determined a bit loosely, however, as agreeing to run a race proved far easier than preparing for one (duh). We had only three weeks to train and I was exerting so much energy talking about our upcoming race that I had little left in me when it came to actually logging miles.  I wasn't doing nothing, of course! I had invested several hours trying on trail running shoes (went with the pink Newtons), managed to sucker my equally untrained boyfriend into registering (I would not die alone!), and made sure to pick up the tribal-print headband that I'd seen all over that Western States documentary.  I’d even made a few attempts at real-live trail running: The first effort lasted around three miles, when I bailed on that snow-packed ridiculousness for the nice, dry highway.  The second proved more successful, however, and after surviving around 10 miles at the Battle Creek Park trails, I felt a bit more confident – how much harder could it be to go 21 more?

I’ll spare everyone the race day play-by-play (I finished, smiling - and that's the important part!) and sum up briefly what I learned:  Trail running feels more like fun than work, and it can be tempting to take off at your road running pace. Don't. It is possible to run a trail ultra without much training, but I wouldn’t advise it.  And it is also possible to run a trail race without a tribal-print headband, but I wouldn’t advise that, either.  I would advise anyone who hasn’t run a trail race before to do it already, because it’s an exhilarating change from road running.  Don’t trust advice from a newbie? I figured you wouldn't.  So I asked four local trail running pros to give us their scoop on trail lovin’.  Read on for their advice. 

*To the casual observer Bekah's method of "strong-arming" can look more like "gleefully suggesting". Either way, I remain resolute that I was a victim of her benevolent trickery.

Tim Lupfer - The Serial Trailist 

Tim can often be found near the trail shoe section at Mill City Running, trying on the latest models and obsessing over which ones will be his next "lucky pair."  His trail gear fetish aside, Tim is actually a more minimalist type of guy, and the simplicity of trail running suits him well.  An avid runner on both roads and trails, Tim writes (eloquently, hilariously) about his race exploits on his blog, which you can follow to find out how he prepares for his longest trail race yet - The Superior 100MI in September.  

What is the best part about trail running?

Condensing trail running to its single best attribute presents a unique challenge. For instance, testing the raw physical capacity of the human body interests me just as much as shuffling along at a walking pace, unraveling my latest existential crisis. Likewise, the jubilation of floating effortlessly to the finish line is seized as eagerly as the dark moments when I imagine I cannot take another step. Hours of contented, tunnel-like nothingness can transform in an instant to sincere appreciation of a single flower, a view of a lake, the trail at my feet, birds, sounds, smells, the oddity of language, or...whatever. So, I suppose the unifying characteristic is exploration and intimacy, digging deeper to learn things about myself, my environment, and what it means to be human.

What is your favorite trail-running spot? 

While there are a number of excellent local trails, my favorite (destination) spot is the Superior Hiking trail. Its ruggedness is rivaled only by its unexpected and unrelenting beauty. I've hiked nearly its entire length, run multiple races on it, and even coaxed several guests at my wedding into a morning hike of the Split Rock River loop. Still, I'm delighted each time I return.

Favorite trail race?

My favorite trail also hosts my favorite races. The fall Superior races are point-to-point events ranging in distance from 26 miles to 103.3 miles. John Storkamp, Rocksteady Running, and an army of volunteers put on an amazing event that captures the best of the trail during my favorite season. The recent spring 50k was also a blast, but the out and back course offers a distinctly different experience that diminishes somewhat from the compelling travel component of the race.

One (or two!) trail-runner “must-have” items?

Despite being prone to outlandish trail running gear accumulation, there are very few things that I consider universal necessities. Shoes, access to a trail, and a sense of adventure will usually suffice. That said, most people will benefit from a method of carrying water. During races, distances between aid stations typically range from four to ten miles and can feel much longer if your point of comparison is running on the road. Training runs? You might be going fifteen to twenty miles without water. I prefer flatter, non-cylindrical handheld bottles such as the ones made by Amphipod, but a pack, canteen, or well secured ziplock bag would also do the trick. For longer or hotter races, carrying electrolyte tablets (I love Nuun) also verges on necessity. Some other items that I really like but would not consider necessary: running hat, body glide, trail shoes, and GPS watch.

What is one piece of advice you would give to a trail-running newbie?

From one newbie to another: pace yourself. It can feel awkward and silly to get on the trail and begin shuffling along at a pace much slower than your pace on the road. If you're out for a longer run or race, learn to embrace it. You'll have more fun and probably finish faster if you can avoid staggering back to the finish line or trailhead. For races, I like to set a distance where I allow myself to "run hard". In a 50k, that distance is 20 miles. You can make up a lot of ground in the final 10 or 11 miles if you are able to maintain or even accelerate. I've only done one 50 mile race, but running harder after mile 35 allowed me to finish much higher in the field than my ability warranted. 

Sara Welle - The Newbie

Sara Welle has been a trail runner since January 2012, when her friend Steve Smillie took her trail running in Afton State Park, where the descents "scared the crap" out of her, but she loved it anyway. She started doing shorter trail races around the metro later that summer and was hooked.

What is the best part about trail running?

 I appreciate how freeing it is, how much it feels like playing. After spending so many years focusing on improving my marathon PR, it was nice to let go and just hop around and skip over roots and walk up hills and drink Coke at aid stations.

What is your favorite trail-running spot? 

Lebanon Hills in Eagan. I just discovered it last fall, and it is amazing. A short enough drive, but feels worlds away.

Favorite trail race?

There are SO MANY great races. It is a toss-up between anything by John Storkamp/Rocksteady Running and the Salomon Autumn Trail Series, put on by Sam Rush at Hyland Park. I've only done 2 of John's races (Afton and Zumbro), but he always puts on top-notch events. From the food to the volunteers to the course, everything is fantastic. Sam's trail series is just loads of mid-week fun in September and October. There are 4 races in the series, and you accumulate points based on how you place among your age and gender and you can win fabulous prizes. The course is usually about a 5K distance, the atmosphere is fun and friendly, and there are usually treats afterwards.

One (or two!) trail-runner “must-have” items?

SHOES! TRAIL SHOES. They are a necessity. I used to wear road shoes on trails, but came to appreciate the grip and sure-footedness that trail-specific shoes gave me. They also work great as winter running shoes for the icy, snowy paths.

What is one piece of advice you would give to a trail-running newbie?

Find people to show you the trails. In my experience, trail runners are fun, happy people and want to share their love of the trails with everyone. Second piece of advice (if I may!) - forget about time. You'll be slower on the trails. Accept it. It's ok. It's part of the fun.

Monika Hegley - The Skeptic

Monika has been running for about 12 years, since - at the age of 30 - she began running to deal with the stress of having lived through 9/11 in New York. She found running to be very therapeutic and got hooked. She's been running trails for about ten years, though she admits she hated her first trail run, when her husband introduced her to trails running with a rocky and narrow trail!  That day she turned around and headed back to the roads, but these days she can conquer the most difficult of trail races - including Zumbro, where this spring she won the women's division for the 17-mile race!

What is the best part about trail running? 

 It’s hard to describe, it’s just the feeling I get. I love being outside, in nature, and being surrounded by the woods and the birds singing. My husband and I often run trails together – call it a “date run” – and we talk, and laugh – and the couple that sweats together, stays together!

What is your favorite place to run?

I like any place with a good trail. I run trails most-frequently at Lebanon Hills Regional Park, which has a nice mix of easy and more-difficult, single-track trails. I also like Afton State Park, which has great views - and some nice steep hills!

Favorite trail race?

 I just ran the Zumbro 17 miler in April, on a cold and rainy day. I will have to say it’s my favorite right now because I won the race! It was long and grueling, but the views (between rain drops) were nice, the volunteers at the aid stations were just awesome, and it was a very tough trail – definitely not for beginners. This season, I am running several of the races in the Upper Midwest Trail Runners Grand Prix, so maybe I’ll have a new favorite soon.

One (or two!) trail-runner “must-have” items?

Trail running shoes are a must, for traction and protection. Always shop at a specialty running store to try on several different models until you find on that fits just right. I also use a Fuel Belt to carry my own liquids and gels for longer trail runs. And in the summer, don’t forget the bug spray!

What is one piece of advice you would give to a trail-running newbie?

Don’t stress too much about your pace. Trail running is naturally slower, and you should run based on effort, not by your watch. It’s best to run with others – safety in numbers – but if you run trails alone, be sure to let someone know where you are going and when you’ll return. Stay on marked trails, of course. And when you just getting started, don’t let my husband take you on rocky, technical courses! Just kidding, but do begin with smoother terrain and work your way up gradually to harder stuff. In this area, Hyland Park is a wonderful place to get started, the trails are wide and soft (especially around the lake) and there are often many runners out there. Trail runners are a friendly, welcoming bunch, so say hi and smile when we see each other out on the trails.

John Storkamp - The Renaissance Man 

Talk about well-rounded - in the 15 years John Storkamp has been running trails he has raced distances from 4 miles to 350, covering all sorts of terrain.  He is also the director of Rocksteady Running, the racing company behind our other trail gurus favorite races including the Zumbro Endurance Run 100, 50 and 17MI, the Superior 'Spring' trail 25/50K, the Afton Trail 25/50K and the Endless Summer trail series (May thru August, 5K to 7MI).  

What is the best part about trail running? 

Quiet, natural, beautiful, peaceful, no cars, less people, easy on the body.  Don't get me wrong I love running roads too, its just a different vibe!

What is your favorite place to run?

Locally, I would have to say Afton State Park and Lebanon Hills County Park.  Beyond, The Superior Hiking Trail on the North Shore of Lake Superior in Northern Minnesota.

Favorite trail race?
Minnesota Voyageur 50 Mile Trail Race - Carlton to Duluth Minnesota and back.

One (or two!) trail-runner “must-have” items?

Patience and a hat or Buff to swat mosquitoes and black files during our Minnesota Summers! 

What is one piece of advice you would give to a trail-running newbie?

Adjust your pace expectations, city streets and roads have maximum allowable gradients - when you get in the woods those rules are out the window and you can get into some steep climbs - along with hills, softer running surfaces (while easier on your body) do not return your kinetic energy like a road does, so between the softer ground, technical trail and hills you will be running slower and working harder!  Finally, don't get frustrated if you are not the best technical trail runner right away - it takes awhile getting used to running on varied terrain; roots, rocks, obstacles etc.

So there you have it folks - an excuse to run slower and justify another pair of running shoes! Check out this Minneapolis Running post on Twin Cities trail routes to blaze a solo trail, or just show up at one of Mill City Running's weekly group runs and you're sure to find some folks to trail along with. 

Trying to look the part.

-Mishka Vertin