Local trail races ready to go

More and more runners are trading in pavement for the trails. The hills are more unpredictable, typically more scenic and trail races are beyond compare.

We’re very fortunate to have a pair of local trail races coming up in the next two weeks. And the race directors recently shared their thoughts on trail running, why their race is important to them and what folks can expect at their race.

Karey Humphries-Cooper is the race director of The Loco Go Big or Go Home Challenge. The event (the second annual) is on Saturday and features 10k, half marathon and 50k distances. Online registration closed last week, but you can still register at packet pick-up on Thursday from 11 a.m. to 6 p.m. at Fleet Feet Chico.

What’s your running background?

I’ve been running since I joined the Army way back in 1998. I hated running back then and had never run an entire mile in my life! I don't really have a favorite distance. I just love a good challenge and running with other fun, crazy runners. I used to be a pavement-only runner but once I was properly introduced to the trails, well, let's just say that I am hard-pressed to go enjoy a run around the neighborhood!

What’s the inspiration behind the Loco Go Big or Go Home Challenge?

So many things. Mainly it was that although I love running in Bidwell Park and the races there, I really wanted to find something different to try out that was still close enough to Chico to make a day trip out of it. I love Butte Meadows and have always been amazed that many people have never been up that way, so the Loco Brain Child was born! Now we have two big races that go through the area and the community up there is incredibly supportive, they have become like family!

Why trail running?

I love trail running because you can get lost in the absolute beauty of the nature that surrounds you. Running the trails seems almost effortless in a way because you’re brought back to your primal roots of being outside, breathing in the rich fresh air, stomping the earth underfoot and experiencing Mother Nature at her finest.

Online registration for The Loco 200 Relay, which takes place Sept. 11-12, is now open, and you can go here to register.

Jason Donnell is the race director of the inaugural Rim to Rim Trail Run, Chico’s first ultramarathon, starting in Upper Bidwell Park on June 6. The Rim to Rim includes half marathon, marathon and 50-mile distances. Online registration is open for all distances until June 5. Race day registration will also be available.

What’s your running background?

I started running regularly in 2009. I’ve always focused heavily on trails, and I log very few miles on pavement. Before I took up running I enjoyed rock climbing, mountaineering, and backpacking, and the tendency for long hours in the mountains easily translated to long distance running. I really enjoy the 100-mile distance; the extreme challenge makes it such a rewarding experience.

What’s the inspiration behind the Rim to Rim Trail Run?

Being a long-distance trail runner in Chico means logging a lot of miles in Upper Bidwell. We’re fortunate to have such an extensive trail system in our own backyard, and after years of running there I really want to showcase the Park with a race. I want to combine the ultramarathon experience with the rugged beauty of our local trails and make it a destination event for runners looking for a challenge. In addition the challenge, runners get beautiful views of the foothills, the river, and the valley from both the north and south sides of the canyon. The distance, the beauty, and the challenge combine to create a unique ultramarathon experience.

Why trail running?

I love being outdoors, and especially love the mountains. Long-distance trail running gives me a way to be surrounded by their majestic beauty while being physically and mentally pushed to my limits.

Trail Running: What You Can Expect

Trail running can be an exhilarating experience—if you know what to expect and accept that it’s a little different from pounding the pavement. Our 10k and half marathon trail running training programs kick off this Saturday with an 8 a.m. meeting at the store.

If you’re considering signing up for one of the trail training programs, your experienced coaches (Maya Honeyman and Joey LaRossa) have a few words of wisdom to pass along to you.

Maya says:

Why trails? I say why not? A good trail run on a beautiful spring day can make one wonder why pavement exists. Slip on your favorite trail shoes and be transformed by the sounds of nature. Trail running enables exploration of our wondrous north state, including our very own Bidwell Park. Ready for an athletic adventure? Join us for the upcoming trail program and mingle with fellow runners on trails ranging from technical and rocky to smooth, flowing waterside single track.

Not so worried about your pace or simply want a break from obsessing over pace? Want to strengthen the intricate ankle and foot muscles? Ready to leave traffic and asphalt behind? Wanting a change of pace and scenery? Ready for a more laid back and adventure loving group of runners? Ready to learn how to smile again while running? If this sounds like you then trail running may be just what the doctor ordered.

Trail racing also has a different feel then the large city races you may be used to. Less people, more open space. Clean mountain air and a smaller group of racers. Most people sign up for the experience, and completion time is not the goal as each course varies so much as does elevation and terrain.

Trail running can also benefit the avid pavement pounder. It allows for a change in pace, works different muscle groups and makes one a stronger and faster runner when returning to the pavement.

Joey says:

Trail running: where the pavement ends and the fun begins. You know you’re doing trail running right when you are covered in dirt, bleeding, dripping with sweat, and still smiling! This is not for the faint of heart, especially here in Chico. As Chico locals, we’re incredibly fortunate to have some of the most technically challenging trails filled with single-track, rocky inclines, fast descents, and all on loose lava rock! Being a trail runner out of Chico is a badge of honor. Finish this program and wear it proud!

This will be challenging, along with normal training practices (like advancing your cardio, gaining fluidity in your mechanics, strengthening muscles, avoiding overuse injuries, etc.), trail running adds some additional elements we don’t always consider: constant fluctuation in pace, nimble foot placing, laser focus on the path ahead, and my personal favorite: balance.

In this program, you will learn how to swiftly navigate some of the most challenging trails offered in Northern California while maintaining clear presence with each intentional step on the rocky terrain and maybe even learn how to fall – it happens, and yes, there is a process for safe execution. Together we will work to improve this skill set to make you all badass trail runners!

Nutrition: Treat your temple well while you're training

Maybe the entire plate of fettuccine alfredo isn't the best idea right before the race

During my first attempt at the Reno-Tahoe Odyssey (a famous 36-leg, 178-mile race around Lake Tahoe) back in 2008, we (Van 1) were stocking up on food to eat prior to our first legs. While I procured a bland offering from Subway, a teammate went more exotic. He opted for a Vietnamese sub sandwich, something he admitted he’d never tried before. I thought that was a little ambitious, but hey, who was I to discourage him?

After he promptly puked his sandwich back up after his first leg, he astutely suggested that his lunch might have had something to do with it.

Running is hard. Training for a race is hard. And training for a longer endurance event, like a half-marathon or full marathon, is downright challenging. One of the most vital pieces of cobbling a successful training program together (especially for longer distances) is nutrition. 

We’ve all heard the refrains before: Your body is a temple. Take care of your body. Be careful what you put into your body. Well, this is especially true if you’re in a training program. Eating and hydrating correctly are essential to putting together a solid and healthy training program and getting you to the starting line in the best position possible.

Nutrition (whether good or poor) is all about percentages, and adding the right amount of nutrients to your diet. Coach Susan Zepernick at Fleet Feet Chico has done the latest research, and this is what she recommends for her athletes and a little about each nutrient: 

Carbohydrates: 

• 55-65% of daily caloric intake
• A runner’s primary energy source and primer for fat metabolism
• Humans hold a limited supply of carbs, so replenish them appropriately during high-intensity workouts for maximum benefit

Fats:

• 20-35% of daily caloric intake
• A runner’s secondary source of energy and largest store of energy
• Humans have unlimited capacity to store fat (awesome, huh?)
• Delivers fat-soluble vitamins (A, D, E and K), promotes healthy skin and hair, provides insulation, among other benefits
• Sources include nuts, avocados, fish, lean meats, low fat milk or yogurt

Protein: 

• 12-15% of daily caloric intake
• Vital for muscle recovery and repair, and represents 5-6% of energy used by runners
• Humans hold a limited supply of protein, so replenish adequately after a workout for optimal muscle health
• Most foods have some amount of protein, and great sources include nuts, avocados, fish, lean meats

Fitness loves its buzzwords. And a buzzword that floats around fitness circles is “superfood”. A superfood is defined as a food packed chock-a-block with nutrients, that’s believed to even help certain medical conditions. A few suggested superfoods to add to your shopping list include:

• Blueberries
• Broccoli
• Potatoes
• Avocados
• Beets
• Nuts and seeds
• Salmon
• Bananas
• Tomatoes
• Legumes

If planning what to eat weren’t enough, we long-distance runners have the joy of planning when we’re going to eat it. 

Before a run, be sure to get something in your body, especially if you’re stepping out first thing in the morning. There’s a reason why it’s called break-fast.

During the run, if you’re running for longer than 60 minutes, take in easily digestible items like gels, blocks and energy bars. Bananas are a fabulous little food that we typically digest easily that provide a quick energy boost. And, of course, hydrate.

Post-run, replenish glycogen stores as quickly as possible, and try to get around 300 calories in as soon as you finish your workout. High-glycemic carbs like mashed potatoes, corn flakes, honey and orange juice are best. Add protein to aid muscle repair. 

Experiment with meals and snacks. See what feels good and sits well in your gut, because we’re all different and foods can affect us in unexpectedly upsetting ways. But, just make sure you figure out what helps you the most before race day. 

And no Vietnamese subs for breakfast if you’ve never had one!

Practice proper pacing...period!

“Proper pacing prevents poor performance.”

That’s the mantra of Fleet Feet Chico’s Coach Susan Zepernick, as it relates to pacing—pacing during a long easy run, pacing during a speed workout, pacing during a race. If you’re putting forth effort in any type of workout, proper pacing is absolutely crucial.

When you join a Fleet Feet training program, one of the many benefits is that we educate you on the reason for and benefits of running at different paces and work with you to meet your goals and improve your racing capabilities. Your coach has evaluated you, discussed goals and prescribed a pace he or she feels is appropriate for you—and it wasn’t just to hear the words come out of his or her mouth.

Within the training plan, and during each group workout, we have you run a pace to help you achieve specific objectives. Stay on that path, and you’re upping the chances of success. Stray from that too much, and you’re risking inconsistency, frustration and injury—none of which are good, by the way.

Believe me, I know what it’s like to feel good on a long run. You’re cruising along, halfway through long run, and you feel like you could pick up the pace a little—just a few seconds per mile, what could that hurt? And sure, maybe it’s time to turn the dials and tweak your training workouts and pace a little. But if you increase the pace of your longer runs, you’ll have to do the same for your speedwork, for consistency sake. And if you’re not ready to do that, you’re not ready to increase the pace of the long runs.

So, when it comes to pacing during a workout: be patient, be consistent and be mindful of how fast you’re running. Align yourself with a group of runners that runs at the same pace. Find a running partner you can count on. And practice proper pacing now, and it’ll pay off big time when you toe the line on race day. 

Training group basics

When you join a Fleet Feet training group, you'll have plenty of company

So, you say you’ve taken the leap and joined a Fleet Feet training group, huh? Well, that’s fantastic, congratulations! Maybe it’s your first, maybe it’s not. Either way, no matter what distance you’ve signed up for (and we offer quite a few), there are a few basics you can expect throughout the course of your training.

First and foremost, you’ll get sage, valuable, time-tested advice from our coaching staff (remember, we’re talking more than 2,000 runners through the training programs over nine years of doing this). These folks have been educated and trained to work with runners of all levels, and their acumen is theirs to share. And their support and knowledge will help you achieve your race goal safely (and, you may have a little fun, if you’re not careful). So, use them. Ask them questions. Listen to them. They are there for you.

Next, as you start your program, you’ll discover the different phases of training. Fleet Feet Chico utilizes four phases:

• Base building
• Strengthening
• Sharpening
• Taper

Each phase is important and has its specific purpose, whether it’s getting the base mileage in the tank, strengthening through increased mileage and intensity, sharpening through a focus on speed, or safely decreasing mileage.

That segues nicely into a discussion about safely ramping up mileage. No matter what distance I’ve run through the years (whether it was the mile in high school or the marathon in my adult years), there’s always been a concentration on safe increase in mileage (if you’re an experienced runner chasing a new PR, the safe increase in intensity, as well). And I’ve always respected and taken that very seriously.

Increasing the mileage is part of the training program. It’s when your body acclimates to the required distance, and when your body is at its most vulnerable to injury—especially if the increase isn’t done safely. Follow the advice of your coach, as he or she has mapped your training program out specifically for you. If you feel you should be doing more mileage (or less), discuss this with your coach. Training programs are long endeavors that require patience and consistency.

Finally, let’s talk about consistency. Coach Susan Zepernick feels that consistency is key, and adds these lil’ tidbits regarding safety:

• Train consistently through the week—don’t be the weekend warrior
• Train according to the training plan Fleet Feet provides them. In other words, run the mileage at the pace provided on the days the schedule indicates—there’s a method behind the madness
• Be consistent with your warm up and warm down
• Be consistent with core strength training
• Be consistent about hydration and proper nutrition

You and your coach want you to train safely and remain motivated throughout your training. And sure, who doesn’t get a little frustrated and lack motivation every once in a while during the grind leading up to a race? It’s natural. But maintaining your consistency will give you a better chance of completing the program safely and killing it on race day (maybe even knock some time off your old PR).

We’re all different runners, and we all have different race goals, training styles and running paces. The training programs are here for you. When you build on the basics of the programs, you’ll have a better chance of coming out the other end safe and healthy.

Why try a Fleet Feet Training Program?

Fleet Feet Training Programs offer a structured program, certified coaches and unparalleled camaraderie

So, you’re a runner, and you have a race or two (or seven) under your belt. Or maybe you’re more of a newbie and want to finally run that race you’ve been eyeing like a puppy in a window.

Wherever you are in that spectrum, rest assured there are plenty of others out there who are in the same boat. And one of the best, safest and most fun ways of reaching your race goals is doing it through a training program offered by Fleet Feet Chico.

Not sure if there’s a training program for you? You haven’t seen a lineup this varied since the one in The Usual Suspects: marathon, half marathon, trail half marathon, beginning and advanced 5k, and the Walk Fit Program.

So, what can one expect from a Fleet Feet training program?

First, you’ll be part of a program that’s structured. The programs didn’t just throw themselves together, y’all. They’ve been developed by an RRCA-certified coach with 30 years of running experience, and refined through nine years of programs and over 2,000 team members. You get that experience with the two weekly coached group runs!

Next, the coaches. They come from varying backgrounds. Some have RRCA and/or USATF coach certification, some have participated in the training programs in the past and felt strongly enough to coach. There are those who have run every conceivable distance Fleet Feet training programs offer. Regardless of the distance, the coaches share what they’ve learned (through coach training with Coach Susan and their own running experience) and set the tone of the training environment with passion, knowledge and support—all of which come into play when you just don’t feel like doing that long run or you could use some extra encouragement on that last bit of speedwork.

Additionally, the coaching staff is constantly tweaking the dials and adding the latest in training science to make it a more enjoyable and effective way of training.

                                                                                

Finally, Fleet Feet training programs are not just a passing trend. They’ve reliably been cutting into PRs and changing lives since 2005. So, after thousands of runners over the years, they kinda have this program thing dialed in. Coach Susan, who’s in charge of the training programs, says she looks at three different metrics to determine success:

• The growing list of runners who have done 15 or more programs
• The huge number of new participants (40 percent!) that come from referrals
• How participants who have gone through the program evolve as human beings and emerge with a new sense of self-confidence, growing ambition and a passion for running and fitness

Running’s not for everybody, we know that. But for those of us who are crazy enough to invite it into our lives, there are others around us who want to be part of a larger group. Whether it’s setting a marathon PR, meeting new friends or something in between, there are plenty of reasons to join a Fleet Feet training program. And over the next couple of weeks, we’ll get more specific and learn more about certain aspects of the programs.