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REI Uwharrie Mountain Run Trail Race Clinic

REI Uwharrie Mountain Run Trail Race Clinic. Presented by Mike Walsh North Carolina Roadrunners Club. 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

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REI Uwharrie Mountain Run Trail Race Clinic

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  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 tostart 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

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