REI Uwharrie Mountain Run REI Uwharrie Mountain Run Trail Race ClinicTrail Race Clinic

Presented byPresented by

Mike WalshMike Walsh

North Carolina Roadrunners ClubNorth Carolina Roadrunners Club

Why Trailrun?Why Trailrun?

• If you are a hiker today, a great way to experience the wilderness in a different way, safely cover more ground in same amount of time, improve fitness

• If you are a roadrunner, trailrunning is lower impact on the body, a great chance to experience nature, gets you into the shade and away from car exhaust, builds strength & focus, and is fun!

Any negatives?Any negatives?

• Greater chance of twisting an ankle, but less of a chance of getting hit by a car.– Injuries tend to be the “more

exciting” kind• You could get lost – carry a map and

compass, and know how to use them.• No Dunkin Donuts on the trail, so

you’ll have to carry your own water/food (and trash home)

• Your spouse/SO may miss you because you trailrun so often...

• Misc crawling and slithering creatures

Shoes & SocksShoes & Socks

• Your normal road shoes are fine for getting started – just do NOT use your old worn out, broken down pair.

• You may like to move up to a trail running shoe for a bit more traction, durability, protection, ease of care

• Hiking shoes are usually unnecessary• Get good socks! (ex. Smartwool, REI)• Gaiters can be helpful in many cases!• Care: cleaning, etc (washing machine!)

ClothingClothing

• Technical clothing is the rule

• Road running clothing is just fine

• Pockets for gels, keys, etc are helpful

• Bomb-proof gear is unnecessary

Trailrunning TechniqueTrailrunning Technique

• Adjust your pace accordingly!• Be smart on the uphills – relax

and be patient. Commit on the downhills

• You have permission to get muddy, don’t ‘pussyfoot’ around the puddles. This will only result in falls (and erosion)!

• Look ahead and be prepared• Start with slow and short runs,

and build

Uwharrie Mountain RunUwharrie Mountain Run

• February 3 near Troy, NC – less than a two-hour drive.

• Parking is TIGHT – please carpool.• http://www.raceuwharrie.com/• 8, 20 and 40 mile trail races• Alas, all races are full - no banditing, pacers or

unofficial running, next year opens 11-1. Volunteers still needed, think about it!

• Packet pickup on Friday or Saturday• Unfortunately, pre-race dinner is now full!• Beautiful pottery awards for all

Basics of UMR RacingBasics of UMR Racing• RUGGED running – lots of rocks, roots, leaves, and

water crossings. Plenty of hills. ALL single track hiking trail.

• WHITE blazes – if you stop seeing them....go back to the last one you saw.

• Aid stations at 5, 8, 11, 14, 17, 20 and reverse on way back for 40 milers

• Variety of drinks and real food at aid stations, including awesome cookies

• Shuttle buses back tostart for 8m and 20m

• Bag check and crew access

Training for UMRTraining for UMR• 8m will be effort similar to a road half-marathon,

20m to a road marathon.• Training distances can be similar – consider

longer training runs to simulate tougher running. Multiple long runs a smart idea.

• GET ON TRAILS – Umstead and Falls Lake trails have some rough terrain, you must practice. Work on hills – a lot!

• If doing the 20m, train with solid foods. • The 40m is clearly ultramarathon territory and

won’t be discussed here

Race Day StrategyRace Day Strategy• The 8m is more forgiving of mistakes, but can still

bite you. The 20m WILL.• Prepare for any weather. Wear layers of technical

clothing and do not forget your gloves.• There are water crossings & mud - wear good socks• Do not go out too fast. Walking some early hills may

make it easier for you to climb the later hills. • Eat and drink early and often – seriously consider

carrying a bottle• Do not get frustrated if/when you fall. If you roll an

ankle, keep going. If you need to withdraw, inform a race official or aid station worker

• Allow others to pass as soon as safely possible.

Post-racePost-race• Ensure that your checked bag has a towel, warm clothes,

socks, shoes, hat, and gloves. Change into your warm clothes right away.

• There are no indoor facilities, hence change in the woods or with the help of your towel.

• You will likely have to wait for the shuttle vans – hence the warm clothes are essential.

• Start eating and drinking immediately - you need to recover.

• Keep moving - your body will tighten up from the rough trail running if you stand still or sit.

• Be prepared to be sore through Tuesday. This will remind you of your accomplishment.

• Start dreaming about next year