Rock Candy Running Archives

Strategies for Trail Racing Mastery

July 26, 2024

Trail racing is a thrilling and unique challenge, setting itself apart from road racing with its varied terrain and elevation changes. If you’re gearing up for a trail race, such as the Beast of Big Creek 14 or 5 Miler on August 3rd, it’s essential to develop a strategic approach to maximize your performance. Here’s a guide of top strategies for trail racing to help you navigate the twists, turns, and climbs with confidence.

*Runner finishing the Beast of Big Creek trail race.*

*The Beast of Big Creek has unique features like stairs that runners should plan for in advance.*

1. Know Your Course

One of the most crucial steps in trail racing preparation is understanding the course. If possible, preview parts of the trail before race day. This allows you to familiarize yourself with the terrain, identify challenging climbs and descents, and anticipate technical sections. Such insights are invaluable for adjusting your pacing and managing your energy throughout the race. For the Beast of Big Creek, consider joining the Rock Candy Running Strava group for insider tips or tune into the Community Trail Running Podcast featuring Race Director Mathias Eichler for a detailed course breakdown: Listen here.

2. Strategic Positioning and Passing Opportunities

Trail races often involve narrow single-track paths, making strategic positioning vital. Identify key sections where overtaking other runners might be possible and plan your approach accordingly. This strategic mindset helps you conserve energy and manage your pace effectively, making a significant impact on your overall performance.

3. Focus on Effort, Not Pace

Unlike road races, trail races demand flexibility in pacing. Instead of sticking rigidly to a predetermined pace, listen to your body and focus on effort levels. Assess whether your effort feels sustainable and adjust accordingly. Certain sections might require a more conservative approach, while others may be the time to push harder. Balancing these demands is especially crucial in longer races.

4. Adapt Your Running Technique

Adapting your running form to the terrain can significantly enhance your efficiency and reduce injury risk. For uphill sections, employ shorter, quicker strides and consider hiking on steep inclines. During descents, focus on maintaining balance and control to preserve energy. For valuable tips on uphill and downhill running form, check out Sandi Nypaver’s guide here: Watch the video.

*Downhill running is a skill that needs to be practiced too!*

5. Incorporate Targeted Training

Building strength and endurance specific to trail running is essential. Incorporate uphill and downhill training into your routine to prepare your body for the race demands. Additionally, strength and core training are crucial for maintaining muscle balance, aiding in injury prevention, and enhancing overall fitness.

6. Mental Preparation and Resilience

The unpredictable nature of trail terrain requires a robust mental approach. Embrace the challenge and maintain a positive mindset to navigate obstacles effectively. Knowing that the race will have its highs and lows helps you stay resilient and perform at your best.

Conclusion

Success in trail racing involves a blend of course knowledge, strategic positioning, adaptive techniques, targeted training, and mental toughness. By implementing these strategies, you’ll be well-equipped to tackle the course and experience the exhilaration of trail racing.

For more trail running tips check out “Trail Running for Road Runners: A Beginner’s Guide“.

Laurie Porter is a running coach near Portland, OR who is passionate about helping runners improve their skills, both youth and adults, as she’s well-versed on the track and on the roads, from 800 meters to the ultra marathon.

Saturnalia 10k Race Report – Keith Laverty

May 8, 2024December 27, 2023

Race: Saturnalia 10k

Runner: Coach Keith Laverty

Race Date: 12/16/2023

Location: Squaxin Park in Olympia, WA

Results: 1st OA, New CR

Strava Activity Link: https://www.strava.com/activities/10390592365

Video Race Report on YouTube

3 Bests – What aspects of the race did you like the most?

The mix of wide/runnable trails/roads and challenging/twisty punchy hills and staircases!
I appreciated having some good competition up front to keep the effort honest from the get-go — Got the most out of each other!
Super convenient race logistics and parking; plus the start/finish was right next to a gym in case you needed a little break from the winter cold!

Highlights of your race – What did you do well and enjoy about your race in particular?

I’d say belief in self! After the 1st mile, the eventual 3rd-place finisher made a big, strong move on an uphill. And while it certainly felt demoralizing in the moment, I think I did good job of just keeping myself in contention and continuing to believe in my ability. Then sure enough, I was able to eventually repass into 1st position around the halfway point while also not getting myself overly fatigued too. Certainly rode a fine line though and most of the race was spent with my gas on the pedal!

Lessons for others – Share your pro-tips on the race to help the next runner

Pay close attention to the course signage and arrows. There are several twists/windy turns and sections of running a public parking lot for the parks, so just stay attentive! Then don’t forget about the final 100′ uphill that leads to the grass field toward the end!

Aesthetics – Is it a pretty course?

I enjoyed the sections along the water, primarily in the 4th and 5th miles of this race. Otherwise, lots of lush, classic, green PNW trails!

We did luck out with a clear day to enjoy the water, I could even see the Capitol building across the water during my warm-up.

Difficulty – Is it a tough course?

On paper, this doesn’t appear to look terribly difficult. However, all of the hills in the 2nd half are deceivingly hard, especially since many of these are steeper staircases or steps to climb up. With being a relatively short-ish distance, you’ll feel those hills plenty!

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Rock Candy Running and Mathias Eichler always do a great job with clear communication in their race event details, e-mail newsletter and everything on their website. Very well-organized, well-marked, well-loved event!

Competition – Is there a strong field?

There was this year! Last year’s winner and myself ran about 2 minutes or so under the men’s course record. The top female also took a huge chunk of time off from last year’s (inaugural) winning time too.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Very simple and straightforward. Also, the 9am start was convenient.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

No aid station during the course but plenty of snacks and warm drinks post-race!

Weather and typical race conditions

Honestly…. I think we lucked out majorly! It was cold but very dry and even a little sun. I’m sure some future years could get some cold, rainy conditions!

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Likely a grippy trail running shoe and even something on the lighter/faster end of things. On a rainy year, I could potentially see some stair sections or downhill sections being a little slick!

Spectators – Is this a friendly course for your friends?

There is one paved spot/intersection in particular where all the runners will run through 4 times! So that’s likely the best spot to spectate on course. Otherwise, not too long of a wait to hang out at the start/finish area at Reeves Middle School.

How’s the Swag?

Hand-crafted and swag this year in the form of a tree ornament made out of wood! Each finisher also received a pre-determined number to go pick up a surprise goodie or gift after the race too.

The Overall Score – How many stars do you give this race and do you recommend that others run it

4.5 stars — I think this event will become a staple, winter community event. Friendly folks and a fun way to end the year of racing!

Keith Laverty is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Saturnalia 10k Race Info

November 18, 2023

WINTER, DARKNESS, AND ALL THE WEATHER – Held near the darkest time of the year in the Pacific Northwest, this should brighten up your mood if you’re in need of a well-supported trail race with fun vibes and friendly faces. The race starts and ends at Reeves Middle School in Olympia, WA, and runs on the rolling trails in Squaxin Park.

The Quick List

When: 16 December 2023
Start time: 9am
Where: Squaxin Park, Olympia, WA (Park at Reeves Middle School, 2200 Quince Street NE, Olympia,WA 98506
Distance: 10k
Awesomeness: 5 out of 5
Motivation to race a winter 10k!

Important to Know

This is a cupless race, so bring your own flask/collapsible cup, or purchase one at the race.
The course is open to the public, so be nice to other trail users while you pass them.
There is no course cut-off! If a walk in the woods is your jam, this race is perfect for you.
Packet pickup is race morning, so set that alarm, but with a reasonable start of 9am, you won’t have to set it too early.
Wear trail shoes with good traction given it’s the wet season in the PNW, with wet bridges and we leaves on the ground covering roots and other ankle twisters!
Bring warm clothes to change into afterwards given it’s likely to be wet. Restrooms are available for the day of the race at Reeves gym
Parking is at Reeves Middle School. Please do not park at Squaxin Park!
Address: 2200 Quince Street NE, Olympia,WA 98506