1	REI Uwharrie Mountain Run Trail Race Clinic Presented by Mike Walsh North Carolina Roadrunners Club
2	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!
3	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
4	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!)
5	Clothing Technical clothing is the rule Road running clothing is just fine Pockets for gels, keys, etc are helpful Bomb-proof gear is unnecessary
6	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, 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
7	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
8	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 to start for 8m and 20m Bag check and crew access
9	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 won’t be discussed here
10	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.
11	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