Announcement from the Golden Trail Series presented by Salomon Running ​- 30th October 2022, Start 9:00 AM, 30.5 KM, 1,555M V+ FUNCHAL, MADEIRA, PORTUGAL Rémi Bonnet and Allie McLaughlin finish the year in style by winning the last stage in the GTWS 2022 Grand Final!

Happy birthday Allie! 

She turned 32 today! And what better way to celebrate it! Allie McLaughlin (Team On Running, USA) took victory on the Golden Trail World Series’ last stage.

"I wore fancy dress today," she said at the finish line. "it was really cool to hear the supporters at the top saying 'oh look it’s Harley Quinn!' I’m really thankful to be a part of the Golden running community. We’re on an incredible island, everyone loves running, we share the same passion, what better birthday present could I wish for! It’s true, I set off at a ‘fun pace' – some would say a hard pace – I was with a group of guys in the climb, but I couldn’t keep up with them. I felt great, even if I think I pushed it a bit too hard, especially as there was still a way to go in the downhill. I was told that Nienke couldn’t catch me now, but I didn’t believe it so gave it all I had till the finish line!"

Just behind her was the Golden Trail World Series 2022 winner: Nienke Brinkman (Team Nike Trail, The Netherlands).

"I’m wrecked," she said at the finish line. "I’m really pleased with this week; I gave everything I had and now I need a break! But I really wanted to do all the stages, even though I had already won the GTWS with yesterday’s result. I also wanted to thank my parents and my family who came here and were so much support on this race, it was amazing!" 

Julie Roux (Team Salomon, France) completes the day’s podium, she has been gaining momentum throughout the week.

"I felt pretty good today. I wanted to play this stage’s Sprint segment and here I caught up with Bailey. So I suddenly felt euphoric and told myself I was going to really go for it right up to the finish. I’m thrilled with this result and my entire week!" 

Check out all the Grand Final – Madeira Ocean&Trails® ranking here: 
(rankings for each stage: – ELITE – OPEN – Overall Ranking – Segments – GTNS)
https://goldentrail.stopandgo.pro
 
Check out the Golden Trail World Series 2022 overall ranking here: https://goldentrailseries.com/series/gtws.htm
​

26th October 2022, Start 9:00 AM, 24.5KM, 1,540M V+ SEIXAL, MADEIRA, PORTUGAL Rémi Bonnet and Allie McLaughlin win the first of the five stages of the Madeira Ocean&Trails® Stage Race, the Golden Trail Series Grand Final.

The October rain lashed the peaks of Madeira Island. The conditions were rough for the start of the first stage of the Golden Trail Series Grand Final, which is probably the most technical stage out of the five stages in store for the runners this week. Today’s programme had a steep climb taking the runners up to 1,400 metres above sea level before attacking the downhill, which was just as steep, and strewn with a mish-mash of slippery wet stones, rocks, roots, and steps. 

Rémi Bonnet on top form!
We knew this stage’s profile would suit Rémi Bonnet (Team Salomon, Switzerland), who certainly forged a gap on the climb before keeping his pursuers at bay on the treacherous downhill. Only Elhousine Elazzaoui (Team Pini Mountain Racing, Morocco) was able to follow the Swiss on the first part of the race course, both beating their pursuers by almost 5 minutes at the finish. In the end, the final victory was raced between these two in the downhill, and it was Rémi Bonnet who pipped the post in first place.
"I felt really good today," he confided at the finish line. "I played for the climbing segment but without putting myself too much over the limit. Once the segment was over, I kept in control by lowering my heart rate. Only Elhousine kept up with me, I was afraid he’d catch me on the runnable parts because he goes very fast. But when I heard him catching up in the downhill, I gave it some gas and it worked. I was surprised at how well I did on the downhill, it’s the first time I’ve had such a good pace. I was feeling fit today, I can’t wait for the next stages!"
Elhousine Elazzaoui was very happy with his second place.
"The downhill isn’t my strong point," he explained. "Rémi is very strong, he did a great job! I wasn’t far from winning my first race of the Golden but there’s still four more stages to go, so we’ll see!"
Petro Mamu (Team Scarpa, Eretria) completes the ELITE men’s podium, and he’s not used to these kind of racing conditions.
"I’m really pleased with this third position! It was hard today with very technical sections, but I didn’t do too badly. Here, the terrain is varied with difficult conditions, especially because I had a problem with my foot, but it seems ok now. There are four more races, I need to rest and try and do as well, but I’m happy with my third place!"
Note that Manuel Merillas (Team Scarpa, Spain) was disqualified from the today’s stage for not respecting the race rules, having left his poles at the top of the climb. 

Allie McLaughlin, a successful landing!
Her plane had barely touched down from her final flight, Allie McLauglin (Team On Running, USA) took three days to reach Madeira, due to flight cancellations and delays. She arrived at 2 am at the hotel, without her luggage, and yet she was at the start line the same morning beaming from ear to ear. She crossed the finish line in first place 2h30min later with the same smile.
"I hadn’t felt this good since Mount Marathon! You would’ve thought that the trip would’ve drained me but in fact I managed to rest well between each flight and was philosophical about it. I fell into a huge puddle, and I thought I’d killed my phone. I saw Nienke behind me just before the downhill and even though my legs were jello I love the downhill, so I said this is where I have to pull away or she’s gonna catch me! I don’t think I will do all the stages, but no doubt this evening when I see the ranking, I may change my mind, we’ll see."
Nienke Brinkman (Team Nike Trail, The Netherlands) took her first loss this season.
"I’m very satisfied with this second place! I ran conservatively in the downhill, I broke my wrist recently when I fell, and I didn’t want to break a second one. I knew I wouldn’t be able to catch Allie anyway, I just hoped no one else would catch me! I feel good and pretty fresh for the next round, I just wanted to be careful today. The weather conditions were pretty harsh and cold, it was very slippery, but I really want to make the most of this race and the island. I’m just happy to have succeeded and not destroyed my body today!"
Élise Poncet (Team Sidas X Matryx, France) came in third place after a ferocious downhill.
"I’ve just joined the land of the mutants! In trail running there are mutants like Nienke, Maude, Allie, and Sophia, and then there’s humans like us! But today I proved to myself that I too can be at their level. But to do that I had to take massive risks in the downhill. I’m really proud of myself and this result, but I think it’ll force me to rest on the next stage. I’ll see how I recover but I don’t want put my health in danger and I can feel that I burned a lot of energy and my muscles and joints have taken a beating."

The best from the OPEN category
In the OPEN category it was Manuel Innerhofer (Austria) for the men and Malen Osa (Spain) for the women who came out on top. "It was tough, and the weather was harsh, but I prefer that than when it’s hot," confided Manuel Innerhofer at the finish line. "I feel pretty good and I’m looking forward to the next stage." Satisfied with her race Malen Osa is now wondering about the rest of the week. "I felt really good. In the climb I was feeling really great, but I didn’t want to push too hard in the downhill because I’ve never done a stage race like this before and I’m not sure how I will recover. I hope to feel like I did today." 

The DACH in the lead
Beyond the individual rankings the Golden Trail National Series runners compete for a team ranking, with the times of the top two men and top two women from each team combined for the ranking. So, vying for this title today the GTNS ALL/AUT/CHE was the strongest, just 2 minutes ahead of GTNS ITALY and the GTNS FRA complete the podium already 20 minutes behind. 

Results

ELITES – STAGE 1

Men
1 – RÉMI BONNET (CHE – SALOMON/RED BULL): 02:04:41 (+100 pts)
2 – ELHOUSINE ELAZZAOUI (MAR – PINA MOUNTAIN RACING): 02:05:18 (+88 pts)
3 – PETRO MAMU (ERI – SCARPA): 02:11:44 (+78 pts)
4 – THIBAUT BARONIAN (FRA – SALOMON): 02:12:07 (+72 pts)
5 – ROBERT PKEMBOI (KEN – SKY RUNNERS KENYA) 02:12:14 (+68 pts)


Women
1 – ALLIE MACLAUGHLIN (USA – ON RUNNING): 02:30:25 (+100 pts)
2 – NIENKE BRINKMAN (NLD – NIKE TRAIL): 02:33:20 (+ 88 pts)
3 – ELISE PONCET (FRA – SIDAS X MATRYX): 02:34:37 (+ 78 pts)
4 – SOPHIA LAUKLI (USA – SALOMON): 02:35:50 (+72 pts)
5 – CAITLIN FIELDER (NZL – SALOMON): 02:40:44 (+68 pts) 


GTNS TEAM
1 – GTNS GER/AUT/CH: 10:20:07
2 – GTNS ITALY: 10:22:46
3 – GTNS FRA: 10:49:49
4 – GTNS ESP/POR: 11:08:58
5 – GTNS MEXICO: 11:10:06

Check out all the Grand Final – Madeira Ocean&Trails ranking here:
(rankings for each stage: – ELITE – OPEN – Overall Ranking – Segments – GTNS)
https://goldentrail.stopandgo.pro 

Check out the Golden Trail World Series 2022 overall ranking here: https://goldentrailseries.com/series/gtws.htm 

​​According to a report done in 2020, 15% of Americans do some form of running or jogging. This makes chafing skin that is associated with running a very common issue.
This is something that many runners complain about as chafed skin is painful and irritating. It can also make it harder to reach your running goals and accomplish your milestones.
The good thing is that there are ways to help with chafing for runners. These tips are a great place to start if you are a runner who is dealing with chafing.
Keep reading to find out what you can do to treat and prevent chafing while running.

1. Wear Synthetic Materials

Synthetic materials are going to be your best friend when it comes to running. Though you may normally go towards cotton, this is not a great option for runners.
Natural fibers like cotton tend to be absorbent and will hold on to moisture as you run. This will cause more chafing skin and more skin irritation overall.
Synthetic materials are more slippery and will not absorb as much moisture as natural fibers. They also tend to chafe less and are gentler on the skin as you are running for long periods of time.
It is best to look for synthetic materials that are sweat-wicking. This will help to absorb moisture without holding on to it and chafing away at the skin as you run.

2. Wear Well Fitting Clothing

When you are going to be running, the fit of your clothing is more important than you might realize. Clothes that don't fit correctly could cause sports injuries or skin injuries as you run.
You do not want to wear clothing that is too tight as this can cause a great deal of discomfort. Tight clothes will cause chafing skin and can dig into your skin causing blistered skin in those areas.
But you also do not want to wear clothing that is too loose as this can also cause chafed skin. Loose clothing can become moist and rub on your skin as you are running.
It is best to choose underclothes options that are just the right fit and have a certain amount of giving. You want your clothing to fit just right but still have some stretch in case you need it.
Socks and shoes specifically should have some give as your feet might swell while running. You could get blistered skin if your socks or shoes are too tight and cannot expand to a certain degree.

3. Use a Lubricant

Using a lubricant is a great idea for areas of the body that are prone to chafing. This is a preventative measure that can help to reduce skin injuries when running for long periods of time.
Vaseline is the most common lubricant, though some people will also use different types of oils. These lubricants work by creating a lubricating barrier for your skin.
This helps to stop chafing from happening as your skin cannot rub together and cause irritation. Runners commonly do this in specific areas, such as between their thighs where chafing often occurs.
If you have chafing that you just can't seem to stop from happening, this could be a great solution. Especially if you only have chafing issues in specific areas.

4. Stay Hydrated

Staying hydrated throughout your run is also an important way to reduce your chances of having sports injuries. Though you may already know this, being hydrated can also help with chafing skin.
When you are dehydrated your body has a much harder time flushing salt from your skin. Dehydration makes it harder to sweat and can cause salt to build up on your skin.
These abrasive salt crystals can enhance chafing and make the skin irritation much worse. Staying hydrated allows you to sweat profusely as you run to keep your skin free of these dried salt crystals.
Staying hydrated also helps to dilute your sweat so that your sweat is not as salty. If you are not hydrated enough, your sweat will be much more concentrated and irritating.

5. Start With Moisturized Skin

If you are going to be going running the next day, you can begin preparing for chafing skin early. You can do this by ensuring that your skin is moisturized before ever running.
Keeping your skin moisturized before a run is a great way to prevent chafing as well as blistered skin. This helps your skin to be less dry, which is a big contributor to chafing while running.
Moisturized skin is much less likely to cause irritation as it rubs together. This works much like using a lubricant does as your skin has a moisturized barrier.
You should moisturize your skin the day before going running as well as moisturizing before you go running. Make sure you use a moisturizer that soaks into the skin instead off simply sitting on top of it.
Otherwise, you will sweat your moisturizer off and it won't help with chafed skin.

6. Consider the Weather

If you want to go running, it is always a good idea to take the weather into consideration. Hot and humid weather causes the most chafing as it causes you to sweat more.
Hotter weather also creates more risk of becoming dehydrated, which no runner wants to experience. It is best to run in mild weather or to pick a time of the day that is the coolest.

7. Wear Anti-Chafing Bands

Anti-chafing bands are specifically designed to help people combat chafed skin. These are usually available as thigh bands as this is the most common area for chafing.
Anti-Chafing bands are made from synthetic blends that are not going to absorb a bunch of moisture. They also come with silicone to help them stay in place as you run.
Chafing bands help to create a material barrier between your skin to protect your skin. This is an ideal option for runners as thigh chafing is very common and can be very painful.
These bands can easily be worn under your normal running clothes without adding any bulkiness.

8. Use Powders

Powders are a chafing solution that has been around for a long time. Though this isn't an ideal option for preventing chafing, it can help to reduce it once chafing has already started.
Cornstarch-based powders are the best option as they are silky on the skin while being highly absorbent. Powders create a barrier so that your skin is not repeatedly rubbing against itself.
It also helps to absorb sweat in those areas as moisture can cause greater chafing. You can easily apply a powder to problem areas if you are starting to feel chafing.
This is a great way to reduce chafing and help your skin to be better protected for the remainder of your run.

9. Be Mindful of Your Equipment

If you are running for long periods of time, you most likely have to take certain kinds of equipment with you. This is something that most runners do, especially if they are running long distances.
You may want to bring a water bottle, heart monitor, armband, belt, or other kinds of equipment with you. If you do run with any kind of equipment, it is important to be aware of any chafing that it could cause.
Armbands, belts, and any other kind of equipment could easily become a chafing issue for your skin. They could begin to rub and cause abrasiveness that could result in blistered skin or chafing.
You will want to choose a runner-specific type of equipment and be aware of any damage it causes as you run. You may have to get creative if you find that running equipment increases your risk of chafing.

10. Wear Running Clothes

Running clothes are the best option for runners for obvious reasons. There is a reason why there are clothes made specifically for runners.
These types of clothing will be made of synthetic materials that are best for running in. They won't be absorbing a bunch of sweat or rubbing against your skin as you run.
Many high-quality pieces of running clothing will also be seamless or have very minimal seams. This can make a huge difference as seams can rub against the skin causing painful chafing.
Running clothes also have the elasticity to them to help you to find a better fit. You don't want to wear anything that is too tight or too loose for longer runs.
How to Deal With Chafing Skin as a RunnerIf you are struggling with chafing skin, there are several ways that you can try to prevent this. This is important for runners as chafed skin is one of the most common issues and can be very irritating.
If you are a regular runner or run for long distances, this is most likely an issue that you have faced. It might have even been a big enough issue to interfere with your running goals.

Are you struggling with painfully chafed skin while running? 

Contact us today at Squirrel's Nut Butter to see our selection of anti-chafing products for runners.

The Golden Trail World Series hadn’t set foot across the Atlantic since 2019. In 2022, they’re back on American soil with two legendary races, the first is the Pikes Peak Ascent, taking place on 17th September. Usually, it’s the marathon distance that awaits the Golden, but this year, to make it easier with two races on two consecutive weekends, the athletes will be tackling the vertical race on Colorado’s legendary peak. The backdrop: a start line at the foot of the burnt ochre Manitou Springs mountains at 1,920 metres above sea level. This mythical trail goes through rocky sections and on long forest tracks to reach a culminating peak at 4,302 metres above sea level. Who will have the legs and lungs to come out victorious on this tough 21-kilometre race with its 2,382 vertical elevation? Let’s take a look at the power houses who will be present!

THE TIMES TO BEAT:

Men’s record: 2:01:06 Matt Carpenter in 1993
Women’s record: 2:24:58 Kim Dobson in 2012

There’s a little extra spice at the Pikes Peak Ascent; as well as the prize money awarded by the GTWS to the top runners, there’s a $10,000 prize to runners who can beat the organisers’ chosen time:

• 2h for the men;
• 2h21 for the women.

3D RACE ROUTE BY SUUNTO

Discover the favourites for the Pikes Peak Ascent, the GTWS 2022 5th stage:

ON THE WOMEN’S SIDE:
It’ll be a showdown at the first of the two American races! Heading the billboard is Nienke Brinkman (Team Nike, The Netherlands). Record holder of Zegama and she just won a bronze medal at the European Championships marathon distance. On an entirely uphill course, she should logically be over and above any questions, yet she will be up against some very tough women who eat uphill for breakfast!

Sophia Laukli (Team Salomon, USA) showed the full extent of her talent when she won the Stranda Fjord Trail Race a few weeks ago, she who is a member of the American Olympic Cross-Country Skiing team. Here once again, the uphill profile will suit her down to the ground!

Maude Mathys (Team Salomon, Switzerland) should also be happy to wrestle in this battle, she who finished second at Zegama and Sierre-Zinal this year.
Although currently dealing with a niggling Achilles tendon injury, she is still a notorious
athlete who never throws in the towel!

What about Sara Alonso (Team Salomon, Spain)? This year’s Marathon du Mont-Blanc winner, and third at Zegama, she is currently leading the GTWS 2022 and will obviously want to keep this first-place lead.

Next up is Blandine L’Hirondel (Team Evadict, France). She may have finished 5thin Norway, but she shone at the CCC this year where she beat the women’s record.

All these girls will have to face up to two American uphill trail experts:

Grayson Murphy (Team Saucony, USA), Mountain Running World Champion in 2019,
is used to running on this type of terrain.

As for Kim Dobson (Team BP Run CO, USA), at 38 years old she still holds the course
record that she also won in 2018 and 2019! And if all that wasn’t enough, this incredible field is completed with women such as Bailey Kowalczyk (Team Salomon, USA),

Marcela Vasinova (Team Salomon, Czech Republic), Janelle Lincks (Team Inov-8, USA), who notably won the GTNS Final last year in the Azores, and Élise Poncet (Team Sidas X Matryx, France), second at the 4th stage in Norway last month.

ON THE MEN’S SIDE:
The men’s field is stacked for this 5th stage.
At the top of the list is THE ultimate uphill genius:

Rémi Bonnet (Team Salomon/Red Bull, Switzerland). Winning Best Climber of the Golden Trail Championship in the Azores in 2020, the Swiss has just established the best ever performance on the vertical kilometre at La Fouly.

On paper, this 5th stage is just for him! But he needs to be wary of the likes of Ruy Ueda (Team Red Bull, Japan) who most notably finished 3rdat the Marathon du Mont-Blanc,
and Anthony Felber (Team Sidas X Matryx, France), 8th at the Marathon du Mont-Blanc.

But the real unknown for these guys is Joseph Gray (Team Hoka One One, USA),
he has won this race on multiple occasions (notably in 2019 and 2021), and ran an incredible 2h05 in 2016, the best time since 1995.

Francesco Puppi (Team Nike Trail, Italy) will also be out there to perform.
He had a complicated start to the season after an injury, winner of the final at El Hierro
last year, he had to put up with 14th place at Sierre-Zinal this year.

We also need to watch what Bart Przedwojewski (Team Salomon, Poland) can do on this entirely uphill course. Known for his exceptional downhill skills, which he proved by finishing 3rd at Stranda.

The list continues with guys like Sam Hendry (Team Salomon, USA),
Andy Wacker (Team Salomon, USA), Darren Thomas (Team Salomon, USA),
winner of the GTNS Final at the Azores in 2021, and William Boffelli (Team Hoka One One/Crazy, Italy).

This 5th stage, the first of two American races, promises to be a fantastic show. Who will prove to be the Pikes Peak uphill experts! See you at 7:00 am (MDT) on 17th September at Manitou Springs, Colorado, to find out!


Important message: due to the absence of network along the course route we will not be able to provide a live broadcast. We will keep you updated on the runners’ progress via our social media, and we will provide an exciting exclusive format to broadcast on Saturday evening at 8:00 pm (MDT, 4:00 am CET Sunday morning), which you will also be able to watch on replay on our website and our YouTube channel.

Follow the stories LIVE during the race as well as our video productions
on our social platforms :

PHOTOS AND MEDIA CONTENT

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From Pikes Peak Marathon, Inc. - New for 2022 are the gear requirements for the Pikes Peak Ascent and Marathon, one of which requires runners to carry a refillable water container. While many runners may have their hydration dialed in, there are many that may still have questions on what gear is best to carry. In this post, by Spencer McKee, you'll find tips for fuel and hydration along with ideas for the different types of gear . Don't forget to watch the video at the end from our partners at HydraPak!

8 Tips for Staying Fueled During the Pikes Peak Ascent or Marathon
​
The Pikes Peak Ascent and Marathon races are fast approaching, sure to bring some of the best athletes from around Colorado and beyond to the Colorado Springs region.
When it comes to properly fueling and hydrating on race day, here are a few things to remember:

Note from the author: I'm not a nutritionist, I'm just a runner writing from my own limited experience on the trail. None of this advice is coming from a medical expert and consulting a medical expert is always recommended prior to taking any new supplement or vitamin.

1. Space is limited, pack accordingly.
In a mountain race scenario, limiting weight and ensuring the proper pack balance can be crucial for an efficient and comfortable run. Bring too much in the pack and excess weight might feel like it's holding you back. Have awkward items in your pack and it can throw off your natural stride.

Pack your race kit as you plan to do so on race day and take it on a few practice runs in weeks leading up to the big day. This way, you'll know how it feels prior to stepping foot on Barr Trail and can make adjustments if needed, including switching up your approach to fuel and fluids.

2. Pick the right pack for you.
As with any type of outdoor recreation gear, there are countless options and everyone will have their own opinion in regard to what the right call is. The most important part of selecting a pack is that you're picking one that fits your specific needs.

When it comes to the Pikes Peak Ascent and Marathon, many people tend to go with a backpack-style pack that will have easy-to-access hydration. Two companies I love for this type of pack are USWE (known for packs that reduce a lot of the annoying bounce) and Salomon (known for their cinching system on running packs that allows for the perfect fit).

Looking to cut weight and go with something smaller?
Something like the Nathan Marathon Pak won't hold hydration, but it will hold some fuel comfortably around your waist. Couple this with a handheld hydration option (like those from HydraPak), and make sure to refill at hydration stations along the way.

3. Don't skip the electrolytes.
Did you know that hydrating with only water can result in something called hyponatremia? In other words, low blood sodium that can mimic some symptoms of altitude sickness.

As you're sweating a lot, your body is losing a lot more than just water. Adding an electrolyte drink into the mix will help keep your body balanced.
At the same time, only consuming electrolyte drinks can leave the body feeling funky. Many runners prefer to mix it up and drink both water and a special drink mixture throughout the race.

A few great brands to turn to when it comes to finding an electrolyte drink option include Tailwind Nutrition (made in Durango), Liquid I.V., and nuun nutrition. Each of these companies offer a range of products. Pick what seems to work best for you.

4. Don't forget to consume some calories.
Whether you're running the Pikes Peak Ascent or the Marathon, you'll be burning a ton of calories that you'll need to replenish some of those calories to prevent 'bonking' or hitting a wall in terms of exertion. Caloric drinks can help, but that's probably not enough. Most runners turn to gels, gummies, and other sources of nutrition that are packed with carbohydrates (and a bunch of other great stuff, like sodium) to keep their energy levels high.

A few options I've used successfully in the past include CLIF BLOKS Energy Chews, GU Energy Gels, Science in Sport Energy Gels, and Honey Stinger Waffles.
When it comes to eating during a race, there always seems to be a chance it will throw your digestive system out of whack mid-run. To prevent this, test your fuel on another long run before race day to see what best fits your own stomach. Some people prefer something that's chewy, others prefer a paste, while others like something that's more fluid. A lot of it comes down to the individual runner.

In general, I prefer to simply have some sort of supplement I can actually look forward to eating, especially when facing off with a higher elevation that can seem to limit appetite. It's also got to be something that's easy to consume while moving. Try a few options and find the best fit for you.

5. Caffeine can be your best friend or worst enemy
Many athletes rely on caffeine on race day for a quick and effective energy boost, but too much caffeine can result in nausea and dehydration.
It can be tempting to keep putting more caffeine into the body to get more energy, but that's a fuse that burns quickly.
​
As with any type of nutrition or gear, it's important to test a variety of techniques and methods to determine what's best for you. I try to make sure I never exceed 300 milligrams of caffeine during race day by switching between some supplements that have caffeine and others that don't.

6. Don't skip the aid stations
During race day excitement, it can be easy to blow by aid stations found along a course. Obviously, there's no need to stop at every single aid station if you don't need to, but it's also important not to skip aid stations when you need them, thinking it will help your finish line time. Take breaks for fuel and hydration along the way when you need them and you'll end up feeling better and performing better overall despite falling a few seconds back here or there.

7. A salt pill might prove helpful, too.
A number of companies sell salt pills branded toward runners to help prevent the negative side effects of low sodium levels. It might not be a bad idea to toss one or two in your pack. However, when it comes to sodium, make sure you don't overdo it. Stick to recommendations on the package.
​
8. Consult a nutritionist
I'm no nutritionist, I'm just a runner that's tried a variety of options throughout my own personal running experience. If you want expert advice that will deliver the best results for your own body, consult a nutritionist. It's also important to consult a doctor prior to trying new supplements and vitamins.

​In July 2021, we posted  "Training Tips by Brandon Stapanowich," a blog post focused on tips for physical and mental preparedness for the Pikes Peak Ascent and Marathon. If you read that post, you may recall that Brandon Stapanowich has quite the mountain trail running resume. In fact, here are the Stap Stats we posted last year:

​4:36 Pikes Peak Marathoner
Competed in the Barkley Marathons
Completed Nolan's 14 in under 60 hours
Fastest self-supported time on Colorado Trail westbound
3rd place at Hurt 100
3rd place at Whistler Alpine Meadows 100
5th place at Run Rabbit Run 100
6th place at Hard Rock 100
12th place at Western States
Invented 24 hours of the Incline: 22 ascents and descents for 44,000 feet gain/loss
 
If that isn't enough, Brandon has been at it again, building his resume and creating more impressive stats. On June 7, 2022, Brandon set out to run the 1,175-mile Mountains-to-Sea Trail in North Carolina, which meanders across the entire state. Not only did Brandon take on this huge challenge, he set a goal of completing it in the fastest known time (FKT). And 23 days, 13 hours, and 28 minutes after he began this adventure, Brandon set the official FKT of the Mountains- to-Sea Trail. This epic journey was supported by his wife, Melissa, one year old son, Felix, and his family and friends. You can read more about the MST and Brandon's background in his blog post. You can also hear more about Brandon's journey on August 25 at The Colorado Running Company.
 
Here in Colorado, Brandon is quite a local legend. With the Pikes Peak Ascent and Marathon getting closer by the day, we'd like to revisit Brandon's evergreen training tips - we're sure you can find something here to help you prep for the Peak!
 
Training Tips from Brandon -
​
With the passing of the longest day of the year, we are now officially in the summer season. This means that the Pikes Peak Ascent and Marathon are now less than 2 months away! I’m betting many of you are ramping up for the burliest parts of your training and, while I hold no running coach certifications, living and adventuring around Manitou Springs has taught me a thing or two about how to have a fulfilling experience on America’s Mountain. Below are some tips that come to mind:
 
What’s in your legs:
 
-In training, you want to simulate race conditions as closely as you can, particularly as you get closer to the event. Ideally you’ll be able to incorporate uphill running on your long runs, but don’t forget about shorter hill repeats (3-5 minutes).
 
-If you don’t have hills nearby, you may consider trying to find stadium stairs or a treadmill. If none of those are an option, get creative by including speed work which will help you recruit additional muscle fibers, an outcome that is similar to that produced by uphill running. Doing a higher intensity workout for say 5 repetitions of 3-5 minutes will make that grind up the W’s a little less tiresome.
 
-Don’t underestimate the power of a power hike. The vast majority of runners will be hiking at some point in the race, most likely above treeline. If you’ve practiced “walking with a purpose” in training, you’ll feel confident with doing it on race day. You can structure your power hike intervals just like running intervals and experiment with arm swing or placing your hands on your thighs to find a technique that suits you best.
 
  What’s in your pack:
 
-Aid stations will have fluids and calories available, but if you’re interested in shaving some minutes off your time, use aid station resources as a supplement to what you can carry.
 
-I typically aim for consuming 200 calories and 20 ounces of fluid an hour. Gels and chews can be easily consumed on the go, but for some, real food like bits of a granola bar work better. Either way, you want to be periodically sipping and snacking throughout the race rather than guzzling and gorging. 
 
-Running packs, handheld bottles, and waist packs come in a number of different varieties, each with their own pros and cons. Try different systems to see what works best for you, but whatever you choose, be sure it practice with it in training. That way, when you reach in that front left pocket, you’ll know with 100% certainty that you’ll be pulling out a gel and won’t spend any extra mental resources thinking about where it is.
 
 What’s in your head:
 
-Limit the impact of the unknowns by studying the available information regarding the course, aid stations, and weather forecast.
 
-Rehearse in your head how you’ll respond when things are going as planned or even better than planned. Then rehearse how you’ll respond when things don’t go as planned and how you’ll recover.
 
-On race day, don’t over-think. Sometimes that’s easier said than done, but if you stay present and aware of your surroundings, and how you’re feeling, you’ll be more likely to make productive decisions when needed.
  
One training workout will neither “make” or “break” the race. So as you continue to prepare, focus most on building consistent running throughout the weeks and months leading up to the race. In my eyes, the ultimate goal of racing is to have the most fun. Sometimes that means achieving a specific time or place goal, and sometimes it doesn’t. That’s up to you to define!

​Pictured at Right - Richard Denny West, 58, from Oklahoma, pushes up near the finish during the Pikes Peak Ascent on Saturday, August 21, 2021. ​

​If you're lining up to run the Pikes Peak Ascent half marathon for the first time this year or have ran it before, but are still looking to feel more comfortable on uphill mountain trails, here are a few basic training tips to help you excel under some of the circumstances that make the Pikes Peak Ascent so unique.

1. Don't skip the hills
Finishing the Ascent means 7,800 feet of climbing up the Barr Trail to the Pikes Peak summit – 7,800 feet! Short of running similar mountain trails, it can be difficult to simulate this sort of race scenario in training.

If don't have access to mountain trails or are still working your way up to being able to tackle that type of terrain, hit whatever graded trails you can find, aiming to train for both the steeper sections of Barr Trail and a prolonged uphill grind. While trail training is probably the best way to really build up the foot and leg muscles needed to complete the route, an inclined treadmill could also be useful when trails aren't accessible – especially when training for the lengthy nature of the Ascent run.

While a vertical gain of 7,800 feet during any run is intimidating, it's even worse when that gain comes with very few significant relief points. Don't expect much of a break throughout the entire race, which makes managing speed and effort so that energy lasts a crucial skill to hone.

2. Don't skip the nutrition

A run that's as strenuous as the Ascent requires quite a bit of muscle, which will take time and patience to grow. One way of maximizing every training session is to make sure you're getting proper nutrition around that session to help expedite muscle development and recovery.

I'm no nutritionist, but I can tell you about two simple things that seem to work for me – protein and calories. If I'm looking to get faster and stronger on the trail, I'm making sure I get some sort of protein supplement after each run and that I'm also eating plenty of calories via larger meals in between training days. I prefer a plant-based protein post-run, as this seems to be easier on my stomach, but again, that's just what works for me.

If finding the best advice about nutrition as it relates to running is important to you, it's recommended that you work with a personal nutritionist who can optimize a plan that fits your specific needs.

3. Anticipate loose rocks, roots, and other hazards

Most mountain trails in Colorado mean uneven, rocky terrain and the Barr Trail is no exception. Loose rocks will be present, along with other trail hazards, making it important that you're comfortable adapting to less-than-great footing at a moment's notice.

I've found that the best way to prepare for running on loose terrain is to simply seek out trails of that nature in training – practice makes perfect, right?

Once I've found these trails, I've found that it's important to limit my speed and focus on footwork, instead. As my footwork has gotten better, my speed has naturally increased over time, but not before additional muscle had time to build in my knees and ankles, as well.

It's hard to prepare for stepping on a rock that starts rolling while mid-stride, but the more familiar you are with that feeling, the more likely it is that your reflexes will kick in to help you safely keep your balance.

4. Beware the elevation
One unique aspect of the Pikes Peak Ascent is that the air gets thinner as the race progresses. As the terrain gets steeper and as runners stack up more milage, they're also likely to find that they're lacking in oxygen, as well.

It's hard to train for the increase in elevation in a place where high elevation trails don't exist. Because of this, some out-of-state runners will opt to come to Colorado several days early to help start the acclimatization process, while locals may focus their training on higher mountain trails.

The body's reaction to elevation is another trait that tends to vary greatly by person.

The general advice for the Pikes Peak Ascent would be to make sure you know how your body reacts to such a great elevation gain prior to race day, knowing that the strenuous nature of the run could trigger or amplify negative effects. Medical staff is on-site, but altitude sickness is dangerous and it's definitely not very fun. It's on you to know your own body and its limits.

Personally, I've also found that overdoing it on caffeine coupled with not getting enough water or rest tends to be what exacerbates issues with elevation for me.
A lot of people will report that elevation gain can cause loss of thirst and appetite, despite the body still needing more sustenance. On race day, it's important to have a plan in place that will keep you fueled and hydrated and to  actually stick to that plan despite the urge to push through pain and ignore water stations.

5. Work on your mental toughness

The Pikes Peak Ascent is one of the most strenuous and difficult running races in the country, if not the world. Not only does it take physical toughness to complete, but mental toughness, too.
​
Don't skip the cold days when it comes to training, bundle up instead. Don't skip out on the hills during a healthy run, the mountain won't be backing down on race day.
The Pikes Peak Ascent is a half marathon... up a mountain... on rugged trail... in one of the highest elevation parts of the country. It's tough and you'll need to be tough, too, if you want to cross the finish line.

This is your journey! 
Run, Renew, Race, Renew.
 
Did you know that massage therapy can help you breathe better?

There are numerous muscles involved in respiration and when these muscles are
in disfunction they can affect our athletic performance. Muscles such as the
Diaphragm, Intercostals (muscles between the ribs) and Abdominals are only a
few of the muscles that assist in our breathing. Just like the Quads and
Hamstrings in our legs, our muscles of respiration also need attention!

Did you know that the Colorado Institute of Massage Therapy has been serving
Colorado Springs and the Pikes Peak Region since 1985?

Not only are we a massage school but we are also dedicated to helping keep you
moving! The Clinic at CIMT hosts Professional Therapists, Intern Therapists and
Student Massage Therapists.

Every other Monday night our Student Sports Clinic is available for those needing a quick 30-minute tune-up. This clinic is designed specifically for those who are lifelong athletes or training for an event.

Did you know that massage therapy can help renew your muscles?
​
When massage therapy is administered to skeletal muscle that has been acutely damaged through exercise, massage therapy appears to be clinically beneficial by
reducing inflammation and promoting mitochondrial biogenesis. * Massagetherapy attenuates inflammatory signaling after exercise-induced muscle damage
- PubMed (nih.gov)

Did you know that a sports massage is different than a deep tissue massage?

Sports massage is designed to be tailored to your choice of sport with techniques used specifically for that activity. Deep tissue is more general for pain relief in
your everyday life. Some of the techniques may seem similar but overall sports massage will typically be less painful than a deep tissue. Sports massage is meant
to help prevent injuries and help give your muscles the ability to properly repair themselves before your next event or training. Sports massage is also more often
performed just wearing athletic attire while a deep tissue massage is in a normal massage setting where you will undress and be draped with sheets etc.

Did you know that the Colorado Institute of Massage Therapy has sports massages available at many major races in the Pikes Peak Region?
Come find us at the Garden of the Gods 10M/10K and the Pikes Peak Ascent and Marathon expo and races!

​Pikes Peak has some new residents.

Karla Lowery and Robert Tegtman are Barr Camp's latest caretakers, having moved to the mountain's historic waystation more than a month ago. They are the third young couple in two years to make home in the cabin above 10,000 feet, filling a fulltime position that had been vacant for much of this past winter.

Volunteers tag-teamed to tend to the remote camp while overnight reservations were put on hold — said to be a first for staffing reasons in the life of the camp's managing nonprofit. Reservations are being booked again now with Lowery and Tegtman on hand.

Teresa Taylor, one of those volunteers who lived on the mountain from 2005 to 2013 and has since acted as liaison between caretakers and the nonprofit board, called the new hires "a relief." She hoped they would lend stability that has eluded the camp since 2020.

The pandemic marked the start of unprecedented financial woes for Barr Camp; reservations were put on hold, cutting off revenue the nonprofit depends on to pay caretakers and maintain infrastructure. The pandemic also marked the start of turnover, one caretaking couple in their 20s gone after another in the span of months.

Lowery and Tegtman have stood out for "their maturity level and their ability to think through constructive criticism and respond in a really positive way," Taylor said. "We've had two sets of caretakers where that wasn't always the deal."
​
Lowery and Tegtman, high school sweethearts from Ohio, had been living in Colorado Springs prior to moving up the
mountain. In emailed responses to questions sent to their post, they said the Barr Camp job was one they "pursued pretty
doggedly."

Tegtman called it a "dream job." He'd been working in a mortgage office after a lifetime of hiking around Colorado and
beyond.  "Always wanted to work in a remote wilderness setting," he wrote. "Spent a lot of time staring longingly at Pikes Peak through
my window at work."  Tegtman's wife, meanwhile, was walking dogs for a living. Barr Camp was "a very unique opportunity," Lowery wrote, "and
we were eager to connect with people after a few years of COVID."

Connecting with people is indeed part of the job at Barr Camp — greeting and tending to the hiking and camping masses of
America's Mountain.

The time-honored tasks are many, far more than just managing reservations and inventory: prepping spaghetti dinners and
pancake breakfasts; chopping wood for the burner; breaking ice for water; scooping the compost toilet; serving as a critical
line of communication with search and rescue. Depending on the elements, the solar panel and sewer lines pose other
challenges.

"It's really hard to explain the job to people, everything it entails," Taylor said. "And it's really easy to romanticize."
The hope is for caretakers to stay at least a year, she said.
​
As for Tegtman and Lowery, "no timeline," they wrote in an email. "Living in the moment and loving it, cheesy as it sounds."