REI Uwharrie Mountain Run Trail Race Clinic

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REI Uwharrie Mountain Run Trail Race Clinic

• Presented by
• Mike Walsh
• North Carolina Roadrunners Club

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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!

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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 youll 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

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Shoes 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!)

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Clothing

• Technical clothing is the rule
• Road running clothing is just fine
• Pockets for gels, keys, etc are helpful
• Bomb-proof gear is unnecessary

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Trailrunning Technique

• Adjust your pace accordingly!
• Be smart on the uphills relax and be patient.
  Commit on the downhills
• You have permission to get muddy, dont
  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

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Uwharrie 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

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Basics 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

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Training 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
  wont be discussed here

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Race 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.

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Post-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