Spencer McKeeSpencer McKee is OutThere Colorado's Director of Content and Operations. In his spare time, Spencer loves to hike, rock climb, and trail run. He's on a mission to summit all 58 of Colorado's fourteeners and has already climbed more than half.  Joseph Gray, 37, from Colorado Springs, nears the finish at the summit of Pikes Peak during the Pikes Peak Ascent on Saturday, Aug. 21, 2021. Gray took first place with a time of 2 hours, 12 minutes and 7 seconds. The 13.3-mile Pikes Peak Ascent begins in front of the City Hall in Manitou Springs and continues up Barr Trail with an elevation gain of 7,800 feet to the summit of America's Mountain at 14,115 feet. Racers were challenged by the 30 degree weather, high winds and poor visibility once above tree line and to the summit. (The Gazette, Chancey Bush) A publication that's all about running, RaceRaves, recently published the results of their readers' poll regarding the best marathon in each American state. After the votes were tallied, a race that's among the most difficult marathons in the world ended up on top. A September race that involves 26.2 miles of mountain running, 7,815 feet of vertical gain, and reaching a wild elevation of 14,115 feet above sea level, the Pikes Peak Marathon was dubbed the best marathon in the state. The trail climbs to the summit of 'America's Mountain,' passing a wide variety of terrain along the way including steep forest running, more climbing on alpine trails, and a rocky mid-point with exposure to the elements and a lack of oxygen. Not only does a race of this nature require extreme endurance and the ability to exert oneself at elevation, it also means having a durable body that can handle a brutal descent on an uneven surface and tired legs. Perhaps even more impressive, some runners opt to compete in a half marathon dubbed the Pikes Peak Ascent on the day before the full marathon run, aiming to became a 'doubler.' This shorter race follows the same trail, but only involves the uphill portion. It's no surprise that this race was also honored as the 'best half marathon' in the Centennial State. The runner-up 'best marathon' was the Denver Colfax Marathon, which is typically held in May each year. The runner-up 'best half marathon' was the REVEL of the Rockies race, which is known for being a fast race as it's mostly downhill. This year, the Pikes Peak Marathon and Ascent weekend will take place from September 16 to 17. Marathon registration is $225 and Ascent registration is $200. Find full lists of the country's best marathons by state here. Best half marathons can be found here. Sean Rimmer, Physical Therapist & Running Coach at Run Potential Rehab & Performance in Colorado Springs, CO“Regain your confidence to run pain free & to your potential”  Photo Credit - Skip Williams So you’ve signed up for the Pikes Peak Marathon or Ascent, now what? Well the simple answer would be to start some sort of training as Pikes Peak will demand a lot from you, both mentally and physically. Whether you’ve signed up for the Marathon or Ascent you will need to overcome a challenging course with an overall elevation gain of 7,815' (2,382m) from start to summit, an average grade of 11%, and high altitude conditions ranging from 6,300' (1,920m) at the start and 14,115' (4,302m) at the summit. If you’re only doing the Ascent, congratulations! You just need to overcome the grind up Barr trail from Manitou Springs to the summit. But, if you're one of the lucky ones who signed up for the Marathon, you will need to endure the descent from the summit back into Manitou Springs in one piece. In this 3-part training prep series, I will highlight early, mid-stage, and late-stage training for Pikes Peak Marathon and Ascent. Now, as a disclaimer, everyone’s background in training history is different and there are a multitude of other variables that can affect how and when you train. This training series will highlight training principles, not a specific training plan, that can be modified based on your baseline fitness, goals, health, and lifestyle.  Photo Credit - Peter Maksimow Early Training: 5-Months until Race Day Early focus in your training should highlight building musculoskeletal strength, base aerobic endurance, and the least specific running based workouts of short duration at a high intensity. The ultimate goal of early training is to prepare your body for more training in the mid- and late-stages of Pikes Peak preparation. It’s important to have the opportunity to build on your training by avoiding “burnout” and remaining healthy (as this is never a guarantee), so you can progress your training over the next 5 months. You will need excitement to be present on the starting line if you want a chance to perform at your best on race day. In the early stages of training April-May, a recommended program could look like the following:
This is a safe and conservative place to start for the average recreational runner that will likely be accommodating to someone of working class with a family. At this stage of training, 3-5 hours of total training is likely adequate and sustainable for the average person. As I previously mentioned, your run training should be focused on building an aerobic base as well as shorter duration/higher intensity intervals (least specific to race day). Depending on where your fitness level is at, I recommend the following 3 types of runs per week:
The focus for the easy effort runs will be on low intensity activity to build your aerobic system which you will need to be efficient come race day. When you run, try to keep your heart rate (HR) at 75-80% of HR max. For example, if your HR max is 190 bpm, then you would likely keep your HR from 140-150 bpm during your run or brisk walk/run combo. However, because HR data can be skewed on wearable devices, I recommend using a conversational pace to gauge intensity where you can speak several sentences before requiring a breath. Keep your ego aside for this low intensity training, as you may need to walk intermittently during your runs if your perceived effort or HR gets too high, especially if you're on rolling or hilly terrain. This relatively lower intensity training will build the foundation to improve our body’s ability to utilize oxygen within our muscles and tissues while running, improve recovery between sessions, may reduce musculoskeletal tissue stress, and allow you to increase your training volume over time. These types of runs will help raise your floor or base fitness, but the running intervals will help raise your fitness ceiling. The interval run workouts are of short duration but rather intense. For the “on” portion of the intervals, you should be pushing yourself rather hard while focusing on speed and/or power output. If you are breathing hard where you can only get a few words out, you are doing this workout correctly. If you are using a HR to gauge intensity, this workout will often increase your HR to 95% of HR max if done correctly. I typically recommend these workouts on an uphill grade ranging 3-10% to reduce the risk of musculoskeletal injury while also increasing power output. Due to the intensity of interval runs, I recommend an equal “off”portion or recovery time to the run. That may mean a slow jog back down the hill or an easy walk to recover before the next “on” portion. Since PPM/A is rarely flat, beginning to implement uphill workouts as a training stimulus will be helpful as the training progresses. Strength or resistance training has been a controversial topic within the running community for some time now. But, there is value in not just building strength of your muscles, but to build capacity within your musculoskeletal tissues (ie. bones, tendons, ligaments, etc) through loaded movements. Strength or resistance training has also been shown in the literature to improve running economy; which describes how efficient we are as runners at utilizing the least amount of energy at a given pace. And lastly, as a physical therapist who works with runners, by improving our tissues capacity to handle heavy loads and variable speed of loading, our body often remains healthier as our training becomes more demanding. Early on in your PPM/A training, strength or resistance training 2x a week for 20-30 minute sessions should be all you need. I typically recommend strength or resistance training sessions to be on the same day (later in day) to a running interval workout or the following day. This allows for a potential reduction in soreness or fatigue on your running workout day. As your running volume progresses over the next few months, strength or resistance training will turn to more of a maintenance plan of 1-2x per week with less total reps and less eccentric loading to reduce soreness/fatigue. The two types of exercises I recommend to start training consist of the following:
Now, there are a multitude of resistance based exercises you could perform, but variations of these 3 exercises can get the job done for heavy and slow resistance movements:
These exercises hit all of the major muscle units while providing external load to further improve connective tissue capacity in your lower body. I typically recommend a warm up set for each for 10 reps, and 2-3 working sets. The first set at a moderate-heavy weight for 6-8 reps, and the final 2 sets at a heavy weight for 3-5 reps. The last 1-2 sets should be challenging, where you could often only get about 3 more reps.
The plyometric exercises consist of body weight movements focused on the stretch-shortening cycle of your muscle-tendon units. These exercises are jumping or hopping based movements, focused on short ground contact time. Typically you only need a few sets of these exercises to get the job done, as you are already training plyometrics when you run. Here’s what I recommend:
For the double or single leg hops for power in place, I recommend 2 sets of 10-12 reps. The focus should be on relative stiffness in your hips, knees, and ankles to reduce ground contact time while producing power to increase your flight time. For the double or single leg reactive hops moving forward, you are basically doing the same thing but with some horizontal movement by hopping forward. I recommend 2 sets of 6-8 reps for the forward hops. This can be performed by taking a small hop forward, then taking your reactive and powerful hop forward from the initial hop. Then re-set for the next rep. I recommend training the plyometrics in the beginning of your strength session to be fresh prior to the heavy lifting, or you can train plyometrics on the same day as one of your easy runs.
With any good training program, your training and fitness should progress over time. This guide provides a starting point with some practical tools that may work well if you are new to training. For the next 1-2 months, I recommend building your training off these initial guidelines by increasing the duration of any run, adding another run per week, or increasing the volume of intensity with a given running workout. I do not recommend altering volume, duration, or intensity together in any single week of training to reduce the risk of training error or injury. When it comes down to it, be smart, listen to your body, and enjoy the process of this training. Pikes Peak will be waiting for you come September. Stay tuned for Part 2 coming in June 2023.  Original Publication by USA Today 10Besthttps://www.10best.com/awards/travel/best-marathon-2023/
Article Courtesy of USA Today10Best 4/7/2023 The United States hosts around 1,000 marathons every year, the largest of which see tens of thousands of endurance runners crossing the finish line and conquering the grueling 26.2-mile distance. To find the top races, 10Best editors and a panel of experts made their nominations, then readers voted for their favorites. Here are the 10 best marathons across the nation for 2023. No. 10: Boston Marathon - Boston, Massachusetts The Boston Marathon is one of the oldest and most prestigious marathon races in the world, first run in 1897. Taking place annually on Patriots' Day in April, the race begins in the town of Hopkinton and finishes near Copley Square. The Boston Marathon is known for its challenging course and enthusiastic crowds, attracting elite runners from around the world as well as thousands of amateur runners of all ages and abilities. No. 9: New York City Marathon - New York City, New York Known for its enthusiastic crowd support, the famous New York City Marathon embodies the spirit and energy of the city where it takes place. A celebration of diversity and inclusivity, runners from all over the world come together to participate in this iconic event. The course takes runners through all five boroughs of the city, starting in Staten Island and finishing in Central Park. Along the way, runners pass by many of the city's famous landmarks, including the Verrazzano-Narrows Bridge, the Empire State Building and Times Square. No. 8: Walt Disney World Marathon - Walt Disney World Resort - Orlando, Florida Attracting around 20,000 participants, the Walt Disney World Marathon is one of the most popular annual marathons in the country. Runners experience the magical atmosphere of Disney World as the course winds through all four of its theme parks. Participants also encounter a variety of Disney characters and entertainment acts throughout the race. No. 7: Hatfield McCoy Marathon - Williamson, West Virginia The longest-running marathon in the states of Kentucky and West Virginia is the popular Hatfield McCoy Marathon, which traverses both states on its journey. Named after the infamous Hatfield-McCoy feud, the challenging course takes runners through the rugged and beautiful Appalachian Mountains and includes both road and trail sections. No. 6: Big Sur International Marathon - Big Sur, California Famed for its stunning views of the Pacific Ocean, rugged coastline and picturesque scenery, the Big Sur International Marathon is a favorite among runners and nature lovers alike. In addition to breathtaking vistas, this challenging course features significant elevation changes on its route from Big Sur, north along Highway 1, to the finish line in Carmel. The USATF-certified course has been called “one of the jewels of American running.” No. 5: Humpy's Marathon - Anchorage, Alaska Humpy's Marathon in Anchorage is part of the city's annual Runfest events. Expert Amy Bushatz says, "This road race in Alaska's largest city is known for its enthusiastic course support and free grilled cheese sandwiches at the finish line." Named after a popular local bar and restaurant, the challenging course takes runners through the scenic streets of downtown Anchorage, with views of the Chugach Mountains. No. 4: Bank of America Chicago Marathon - Chicago, Illinois One of the six World Marathon Majors, the Bank of America Chicago Marathon is typically held on the second Sunday in October. The flat, fast course takes runners past iconic Chicago landmarks on its journey through 29 neighborhoods, starting and finishing in Grant Park. This popular race attracts more than a million spectators and to participate, runners must apply through the race's lottery system or run for a charity team. No. 3: Shiprock Marathon - Shiprock, New Mexico Held the first weekend of May, the Shiprock Marathon takes runners through the rugged desert landscapes of the Navajo Nation. Along the way, participants enjoy a variety of live music to motivate runners, adding to this unique and memorable running experience. No. 2: Marine Corps Marathon - Washington, D.C. Known as "The People's Marathon," the Marine Corps Marathon honors the dedication and sacrifice of the United States Armed Forces. The race is known for its rich history and is one of the largest marathons in the world. With a course that winds through the streets of Arlington, Virginia and Washington, D.C., the route passes many of the area's famous landmarks and monuments, including the National Mall and the U.S. Capitol. No. 1: Pikes Peak Marathon - Manitou Springs, Colorado The Pikes Peak Marathon is considered one of the most challenging marathons in the world, with runners ascending and descending the 14,115-foot summit of Pikes Peak. In addition to the grade, the altitude can prove difficult for many runners. Despite the challenges, runners are rewarded with breathtaking views (literally) of the Rocky Mountains and the surrounding wilderness.  Photo - Mick Evans Creative Original publication by RaceID12.20.22  The Pikes Peak Marathon is one tough race. The 7,815' vertical climb complete with rocks, roots, turns, and steep grades followed by the grueling downhill return to the base has been appropriately termed "America's Ultimate Challenge". In 2022, there were 864 registered runners representing 42 states and 10 countries. Runners came from around the world to test their physical and mental abilities against the 14,115' Pikes Peak. But how do the unique challenges of Pikes Peak relate to other marathons around the world? The team at RaceID set out to find out just that. What are the most extreme marathons in the world? It turns out, Pikes Peak ranks #4 in their top 10. RaceIDs 10 of the Most Extreme Marathons in the World 26.2 miles or 42.195km is a classic distance and the official length of a marathon. There are many epic and extreme races around the world, but not all can be classified as marathons in the traditional sense. We therefore went on a search for the most extreme marathons over the classic distance in the world. Situated on all continents the marathons we found are very different and offer a wide variety of challenges for participants. Ranging from steep and continuous ascents to battling ice cold or even wild animals one thing is for sure and that is that participants will never forget the experience of doing one of these ten races. 1. The North Pole Marathon, North Pole With extreme sub-zero temperatures the Geographical North Pole offers one of the worlds, if not the most extreme marathons on the planet. Labeled “The World’s Coolest Marathon” participants who finish will become members of a very exclusive club of a few hundreds of people in the whole world. The race takes participants over snow and arctic ice flows with the course situated near and around the Geographical North Pole. More info: https://www.npmarathon.com Image courtesy to: North Pole Marathon 2. The Antarctic Ice Marathon, Antarctica The south pole may offer one of the most unique and incredible endurance race experiences in the world. With a quite hefty price tag of $19,500 USD participants enter a very exclusive club of runners who can say that they have done the Southernmost Marathon on Earth. More info: https://www.icemarathon.com Image courtesy to: Antarctic Ice Marathon 3. The Big 5 Marathon, South Africa Running a marathon in the habitat of some of the world’s most spectacular (and dangerous) animals must be considered unique and extreme. The Big 5 Marathon does just that where you run next to Elephants, Rhinos, Buffalos, Lions and Leopards. There are no fences, rivers or barriers that separates the runners of the marathon from the wildlife living in the habitat. More info: https://big-five-marathon.com Image courtesy to: Albatros Adventure Marathons 4. Pikes Peak Marathon, USA Starting at Manitou Springs, the Pikes Peak Marathon takes you on a 7815 foot (2382m) vertical climb all the way up to Pikes Peak summit at 14115 ft (4300m) and back down. This is a marathon like no other as it takes you on a wide variety of trails averaging an elevation of 11% grade. Participants will truly be challenged physically as well as mentally due to the course's challenging nature. The race is run in September each year and selected as part of the Golden Trail Series 2022. More info: https://www.pikespeakmarathon.org Image courtesy to: Pikes Peak Marathon 5. Everest Marathon, Nepal The world’s highest marathon gives you a challenge like no other! The marathon starts at the Everest Base Camp and takes you 42.195km to Namche Bazar with a course mainly downhill. The terrain itself is a real challenge as it goes mainly on trekking trails taking participants down from a whopping +5000m to just below 3500m. The race takes place in May each year. More info: https://everestmarathon.com Image courtesy to: Everest Marathon 6. Jungfrau Marathon, Switzerland Self-claimed as the “most beautiful marathon in the world”, the Jungfrau Marathon in the Swiss Alps will be sure to give you a tough adventure beside its spectacular scenery. With a climb of 1953 meters you are sure to be given a serious challenge before reaching the finish line at 2320 meters altitude. More info: https://www.jungfrau-marathon.ch/en/ Image courtesy to: Jungfrau Marathon 7. Baikal Ice Marathon, Russia Siberia offers one of the most extreme races on the planet. Approximately 65 kilometers from Itkursk you find the beautiful lake of Balkai where one of the The Baikal Ice Marathon is a running race over 42.195k solely on ice. Not only are participants challenged by the vast plains of iced surface, but participants must also master the cold. More info: https://www.absolute-siberia.com/en/pages/ice_marathon.html Image courtesy to: Baikal Ice Marathon 8. Patagonian International Marathon, Chile In Torres del Paine National Park participants from all over the world gather in September each year to experience the Patagonian International Marathon. The course takes participants through the national park that is situated at the 51° south latitude with an elevation difference of approx. 1000 meters. Running in Patagonia means harsh conditions but also a completely unique experience in epically sculptured surroundings over 70 million years in formation. More info: https://www.patagonianinternationalmarathon.com/en/ Image courtesy to: Patagonian International Marathon 9. Australian Outback Marathon, Australia The Australian Outback invites everyone that truly wants to get off the beaten track. With the majestic Ayers Rock as backdrop the full marathon takes you from Uluru to Kata Tjuta. The course is relatively flat, but the challenge lies in mastering a great variety of terrain, such as outback roads, sand dunes and trails. More info: https://australianoutbackmarathon.com Image courtesy to: Australian Outback Marathon 10. The Great Wall Marathon, China Each year, along one of mankind’s greatest structures, the Great Wall Marathon takes place in May. With an ascent of 5164 steps, participants are sure to be given a real challenge on the cobbled surface of The Wall’s pathway. More info: https://great-wall-marathon.com/ Image courtesy to: Albatros Adventure Marathons Jeff Darman - Road Race Management, Inc. A committee made up of race directors, athletes, media, corporate executives and club officials has named Ron Ilgen, Pikes Peak Marathon, Inc. President and Race Director, as the MarathonFoto/Road Race Management Race Director of the Year. MYLAPS is the presenting sponsor. He will be honored at a reception at the Road Race Management Race Directors’ Meeting in Hollywood, FL on December 8. Phil Stewart, Editor and Publisher of Road Race Management, said: “We’ve honored 35 individuals with the Road Race Management Race Director of the Year award since 1987, and they have faced plenty of challenges, but none have been quite as daunting as organizing a marathon and half marathon up one of Colorado’s tallest peaks. Thin air is only a minor inconvenience – but can be challenging, as I know from experience when I crawled into an aid station above the 12,000-foot level when I completed the race – but nature throws plenty of other challenges on the Front Range of the Rockies, including blizzards, forest fires and flash floods, to which our nominee has had to respond. He has done so for the last 20 years, which has earned Ron Ilgen the 2022 MarathonFoto/Road Race Management Race Director of the Year Award presented by MyLaps.” Ron’s nominator said of him: “Ron Ilgen has been the lifeblood of the Pikes Peak Marathon, Inc. race for over 25 years. Ron began his involvement with the Pikes Peak Ascent and Marathon as a volunteer, a lead volunteer and eventually the executive director and overall race director. Ron has provided oversight and direction for all races under the organization’s brand for the past 20 years. “Race directing a trail race up a 14,115-foot mountain is more of a mountaineering event than a traditional running race. The logistics and volunteer needs are extensive to pull off successful back-to-back races. Ron has navigated some of the worst circumstances a Race Director can imagine keeping the Pikes Peak Marathon going strong. In 2005, the race experienced a massive storm that left hundreds of runners trapped on the summit of Pikes Peak. In 2006, a blizzard caught 1,000 runners off guard, and they had to finish in trash bags to protect themselves from the elements. In 2012, Colorado Springs was devastated by the Waldo Canyon Fire that led to a flash flood and significant damage to the Manitou Springs area during race week. In 2018, Ron made the tough call as Race Director to cut the Ascent race short due to the weather forecast. Finally, as all Race Directors experienced, COVID-19 threw a curveball in 2020, but Ron pushed ahead and challenged his team to navigate the COVID-19 guidelines and still host the Marathon event, making Pikes Peak Marathon now the longest recurring marathon in the U.S. (67 years running in 2022). “Ron is fueled by the history of the Pikes Peak races, so much so that he dedicated several years to finding the first woman to finish the Pikes Peak Marathon in 1959, Arlene Pieper. For 50 years Arlene Pieper did not know she made athletic history as the first woman to ever compete a sanctioned marathon in the U.S., until 2000 when the stars aligned, and Arlene was located and invited to be part of the 50th running of the Pikes Peak Marathon. “The fiercely loyal volunteer base is derived from a deep respect and appreciation for Ron’s leadership. He extends appreciation for all volunteer positions and engages in the race prep work on the mountain. Ron himself has completed each volunteer duty in his many years with the race organization, and volunteers appreciate that aspect of his leadership.” The MarathonFoto/Road Race Management Race Director of the Year award (presented by MYLAPS) is made annually to recognize and promote excellence in race directing. Nominees were judged on several factors, including overall ability, reputation of race, creativity and organizational ability. For a list of previous recipients, visit https://www.rrm.com/act/rdm/rdypast.asp. Road Race Management (www.rrm.com) is a member-based organization that publishes a digital newsletter and many other publications designed for race and industry professionals and conducts a prestigious annual national race directors’ meeting and trade show in Florida. MarathonFoto (www.marathonfoto.com) combines the industry’s best logistics and customer service, all supported by cutting-edge technology, to create images and videos to celebrate and inspire athletes. MYLAPS (https://www.mylaps.com) helps athletes, timers and events to create the ultimate sports experience for participants, followers and sponsors. 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!  Photo credit: @joaomfaria 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 Announcement from the Golden Trail Series presented by Salomon Running | October 26th, 2022, Start 9:00 am, 24.5km, 1,540 meters V+ | Seixal, Madeira, Portugal.
 Photo credit: @joaomfaria 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 ERIC SENSEMANJUN 28, 2022 POSTED BY: ERIC SENSEMAN - Squirrel's Nut Butter  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. 2022 Press Golden Trail Series17TH SEPTEMBER 2022, Start 7:00AM (MDT), 21KM, 2,382M V+ MANITOU SPRINGS, USA  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:
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 Copyright (C) 2022 Press Golden Trail Series. All rights reserved. You are receiving this email because you opted in via our website. Our mailing address is: Press Golden Trail Series 7 Rue Du Manoir Annecy 74960 France Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe  Content provided by Pikes Peak Marathon sponsoring partner - Sidas, Your Foot CompanyLook for Sidas at the 2022 Pikes Peak Marathon + Ascent Expo  Whether you run to maintain physical fitness or enhance mental clarity, your feet are tools helping you achieve your goals. To enjoy your run, your feet need to remain your friends. You tell your feet where to go but are you listening to what your feet have to say? While a certain level of fatigue is usual and expected as you increase mileage and intensity, it is important to remember that there’s a difference between muscle fatigue and faulty biomechanics. Your feet don’t have to hurt. Achy arches, blistered toes, painful calluses are all ways of your feet telling you something isn’t right. Your feet deserve your attention before these tiny inconveniences become big problems. It's widely accepted that strengthening and stretching muscles can improve your technique and performance. An often underestimated element to improve performance is the use of insoles to improve the foot-to-ground interface. Insoles improve the fit and durability of your shoes and your feet, ensuring you can run longer with better biomechanics. Insoles help to increase your body’s proprioception, which is the body’s awareness of itself in space; a critical element to ensure proper biomechanics for runners. More contact between your foot and the insole means more contact between your foot and the shoe. This contact provides feedback from the ground to your brain, leading to more efficient stabilization. Less extraneous movement results in more transferred power, and less wasted energy. This is an essential piece of running with less soreness. An equally important concept of biomechanics is the kinetic chain – the interrelationship between all elements of the body during motion. As you push closer to your physical limits, the human body must increasingly call on all segments, connecting joints, and muscles to work in unison to perform at its peak. If there is a weak link in the chain, your body will attempt to compensate, creating faulty movement patterns. The body subconsciously changes your gait to avoid pain, adopting a new movement pattern, no matter how inefficient. Just like training to improve your aerobic capacity, there are steps you can take to ensure that your running form does not deteriorate over the course of a competition. To improve the strength of the whole kinetic chain, it is critical to train movement patterns not just muscle groups. A commonly forgotten piece of the kinetic chain are the intrinsic muscles in your foot and toes. These muscles are easy to overlook but weak intrinsic muscles can quickly take you out of the running. Two easy exercises to increase toe and arch muscle strength is performing heel lifts on an unstable surface (such as a step or a half-ball) and toe opposition (bringing the big toe up, little toe down, then vice versa). Toe weakness can be tied to many common injuries of runners – plantar fasciitis, heel pain, metatarsal fractures and can contribute to lack of balance and increased fall risk. The goal here is to identify and change faulty gait patterns before they become a part of your training. You owe it to your feet to pay attention to how they move. Selecting an insole that will move with your foot will enhance your stride and allow you to reach the finish line faster, with less pain!
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Pikes Peak Marathon