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Single Subscription Outside Account. published by. $49 per year. Less than $1/week. Personalized feed. Completely ad-free. Exclusive articles, podcasts, videos, and more. Discounts on gear and apparel. Annual subscription to Trail Runner magazine. THE BEST POLES FOR TRAIL RUNNING DAVID ROCHE ARCHIVES David Roche partners with runners of all abilities through his coaching service, Some Work, All Play. With Megan Roche, M.D., he hosts the Some Work, All Play podcast on running (and other things), and they wrote a book called The Happy Runner. TRAINING PLAN FOR YOUR FIRST TRAIL RACE (HALF-MARATHON OR On these hill strides, think powerful and fast on a 6-8% grade ideally–you’ll be winded at the top. 4 mi easy with 6 x 20 sec fast/2 min easy in 2nd half of run. On these flat strides, think smooth and fast, the quickest you can go without sprinting. 5 mi easy with 8 x 30 sec fast/90 sec easy. HOME | TRAIL RUNNER MAGAZINE Home | Trail Runner Magazine THE MARATHON MONKS OF MOUNT HIEI Kaihogyo, as the rituals are known today, evolved from 1310 to present. Since 1885, 46 marathon monks have completed the 1,000-day journey—an ordeal that is an option for the gyoja who passes the 100-day test. Two monks completed two full terms; another died by suicide on his 2,500th day, trying to complete three terms. HOW TOMMY RIVS INSPIRED THE TRAIL RUNNING WORLD FROM HIS It burrows. It gnaws. It seeps and rots and burns, burns, burns. I want to shield my girls from it. I want them to never know the sound of a guttural cry- one that comes from a depth so deep it echoes for eternity. I want to throw my body between them and HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some MAGAZINE | TRAIL RUNNER MAGAZINE ISSUE 134 / JUNE 2019 FEATURES Unbroken and Indomitable. A rogue’s gallery of Hardrock 100-Mile Endurance Run veterans who have left both footprints and legacies at the iconic run. By Garett Graubins Dirty Little Secrets. Tips for overcoming key issues all trail runners may face at some point. By David Roche Trailblazer. Faith Briggs is redefining Continued A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying itOUTSIDE PLUS
Single Subscription Outside Account. published by. $49 per year. Less than $1/week. Personalized feed. Completely ad-free. Exclusive articles, podcasts, videos, and more. Discounts on gear and apparel. Annual subscription to Trail Runner magazine. THE BEST POLES FOR TRAIL RUNNING DAVID ROCHE ARCHIVES David Roche partners with runners of all abilities through his coaching service, Some Work, All Play. With Megan Roche, M.D., he hosts the Some Work, All Play podcast on running (and other things), and they wrote a book called The Happy Runner. TRAINING PLAN FOR YOUR FIRST TRAIL RACE (HALF-MARATHON OR On these hill strides, think powerful and fast on a 6-8% grade ideally–you’ll be winded at the top. 4 mi easy with 6 x 20 sec fast/2 min easy in 2nd half of run. On these flat strides, think smooth and fast, the quickest you can go without sprinting. 5 mi easy with 8 x 30 sec fast/90 sec easy. HOME | TRAIL RUNNER MAGAZINE Home | Trail Runner Magazine THE MARATHON MONKS OF MOUNT HIEI Kaihogyo, as the rituals are known today, evolved from 1310 to present. Since 1885, 46 marathon monks have completed the 1,000-day journey—an ordeal that is an option for the gyoja who passes the 100-day test. Two monks completed two full terms; another died by suicide on his 2,500th day, trying to complete three terms. HOW TOMMY RIVS INSPIRED THE TRAIL RUNNING WORLD FROM HIS It burrows. It gnaws. It seeps and rots and burns, burns, burns. I want to shield my girls from it. I want them to never know the sound of a guttural cry- one that comes from a depth so deep it echoes for eternity. I want to throw my body between them and2021 GEAR GUIDE
23 hours ago · Become a Member. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. TRAINING BASICS EVERY TRAIL RUNNER SHOULD KNOW HOUSE OF DREAMSOnce the foundation is built, you can start adding shape to your trail-running-fitness “house of dreams.”In general, there are four basic elements you can build after you have your foundation of aerobic development and running economy:• Resilience for uphills and downhills over a specified distance;• Endurance;• Lactate Threshold;• VO2 Max. ABOUT US | TRAIL RUNNER MAGAZINE About Us. Trail Runner, the authority on off-road running since 1999, is the only magazine dedicated to the trail-running community, and our mission is to encourage runners of all ages and abilities to experience the outdoors and achieve a healthier lifestyle. Trail Runner seeks to advance the sport by actively encouraging diversityand
TIGHT HIPS? TRY THIS 15-MINUTE STRETCHING ROUTINE Over the past year, many people have been away from the office because of the coronavirus pandemic. Yet that doesn’t mean the epidemic of bad backs and tight hips, caused by hours of sitting hunched over at a computer screen, has disappeared. In fact, with couches, beds, kitchen-counter bar-stool seats and all manner of sometimes awkward home seating turning into our makeshift offices, COMBO STRENGTH WORKOUTS FOR TRAIL RUNNERS Always start with a 5-10 minute jog to warm up the body and joints. Do one set of A1, then one set of A2 with minimal rest. Take 60-90 seconds between sets and repeat, doing 3–4 total sets. Repeat the sequence with B1 and B2, doing 3–4 sets total. For exercise C1, alternate sides and do 3–4 sets/leg with 10–15 reps/leg in eachset.
CONTRIBUTORS
Contributors. Founded in 1999, Trail Runner is the country’s leading magazine for off-road running enthusiasts. In-depth editorial and compelling photography informs, entertains and inspires readers of all ages and abilities to enjoy the outdoors and to improve their health and fitness through the sport of AN EXPERT TRAINING PLAN FOR YOUR FIRST 50K An Expert Training Plan For Your First 50K. Going beyond a marathon isn’t too lofty of a goal. This plan will get you there safely and successfully. May 11, 2021 David Roche, Molly Hurford. Share this. Facebook Icon. Twitter Icon. Email Icon. Join Trail Runner Magazine. 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when TRAIN SMARTER IN THE HEAT 1 day ago · Often, as spring progresses toward summer, runners warn me that they won’t do well because they aren’t good at running in heat.. My answer is always the same. “You’re going to have to prove that.” I then tell them of a trainee who, after accepting that ARE GUT PROBLEMS IN YOUR HEAD? When a runner complains of a troublesome gut, a well-meaning coach or dietitian will often quickly search for answers by looking at the standard perpetrators: poor food choices, underhydration, ingestion of gut-provoking medications, inadequate training.In other cases, it turns out that a runner’s gut distress arises because of a more serious issue like Celiac disease or inflammatory bowel HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying it 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when THE BEST POLES FOR TRAIL RUNNING SHOULD YOU TRAIN BY TIME OR DISTANCE? Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that’s productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by time THE ART OF (REALISTIC) TAPERING Taper Template. Tapering is vastly misunderstood—in fact, many trail and ultra runners rest too much in the weeks before a big race. Three general keys to tapering are: muscle tension, muscle recovery and mental preparation. In other words, it’s not just about resting, but about maintaining your muscle conditioning without overdoing it.RUNNING IN SANDALS?
Our Favorite Things: Locally-made, huarache-style sandals for the trail Patrick Sweeney runs the Leadville 100 in his Lunas. Photo by Caleb Wilson / Llama Running Company. Many of us first became familiar with the notion of running in sandals through reading about Mexico’s huarache-clad Tarahumara in Christopher McDougall’s 2009 bestseller, Born to Run. Those who Continued HOW TO LACE YOUR TRAIL-RUNNING SHOES Tips and Tricks for Lacing your Trail-Running Shoes. 1. Don’t tie your shoelaces too tightly over the metatarsals. The little piggies need to breathe, and you don’t want to asphyxiate them needlessly. Too-tight lacing around the mid-foot can cause tendinitis, especiallyaround the big toe.
4 PORTABLE WATER FILTERS FOR TRAIL RUNNING Headed to the backcountry? Be better safe than sorry by packing one of these lighter-than-ever water filters. A man safely slurps backcountry water through a LifeStraw filter. Photo courtesy of Vestergaard. Remember the saying from childhood, “Don’t eat yellow snow”? Well, the saying for trail runners goes like this: “Don’t drink straight from mountain streams.” Continued SHOULD RUNNERS USE STANDING DESKS? The conundrum faced by runners specifically is that training requires recovery, and time sitting at a desk doubles as healing and adaptation time from workouts. Standing is a stress that could reduce recovery or exacerbate existing injuries like plantar fasciitis due to increased pressure on the feet. And after a hard workout, eight to 10 hours HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying it 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when THE BEST POLES FOR TRAIL RUNNING SHOULD YOU TRAIN BY TIME OR DISTANCE? Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that’s productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by time THE ART OF (REALISTIC) TAPERING Taper Template. Tapering is vastly misunderstood—in fact, many trail and ultra runners rest too much in the weeks before a big race. Three general keys to tapering are: muscle tension, muscle recovery and mental preparation. In other words, it’s not just about resting, but about maintaining your muscle conditioning without overdoing it.RUNNING IN SANDALS?
Our Favorite Things: Locally-made, huarache-style sandals for the trail Patrick Sweeney runs the Leadville 100 in his Lunas. Photo by Caleb Wilson / Llama Running Company. Many of us first became familiar with the notion of running in sandals through reading about Mexico’s huarache-clad Tarahumara in Christopher McDougall’s 2009 bestseller, Born to Run. Those who Continued HOW TO LACE YOUR TRAIL-RUNNING SHOES Tips and Tricks for Lacing your Trail-Running Shoes. 1. Don’t tie your shoelaces too tightly over the metatarsals. The little piggies need to breathe, and you don’t want to asphyxiate them needlessly. Too-tight lacing around the mid-foot can cause tendinitis, especiallyaround the big toe.
4 PORTABLE WATER FILTERS FOR TRAIL RUNNING Headed to the backcountry? Be better safe than sorry by packing one of these lighter-than-ever water filters. A man safely slurps backcountry water through a LifeStraw filter. Photo courtesy of Vestergaard. Remember the saying from childhood, “Don’t eat yellow snow”? Well, the saying for trail runners goes like this: “Don’t drink straight from mountain streams.” Continued SHOULD RUNNERS USE STANDING DESKS? The conundrum faced by runners specifically is that training requires recovery, and time sitting at a desk doubles as healing and adaptation time from workouts. Standing is a stress that could reduce recovery or exacerbate existing injuries like plantar fasciitis due to increased pressure on the feet. And after a hard workout, eight to 10 hoursOUTSIDE PLUS
Single Subscription Outside Account. published by. $49 per year. Less than $1/week. Personalized feed. Completely ad-free. Exclusive articles, podcasts, videos, and more. Discounts on gear and apparel. Annual subscription to Trail Runner magazine. TRAINING / TECHNIQUE CONSTRUCTING A TRAIL RUNNER When constructing a trail runner, the goal is to build up in a way that prevents breakdown. It helps to think of your running training like building a house. You start at the foundation. Yet far too often, trail runners skip this essential step, and they are left thinking that injuries Continued ABOUT US | TRAIL RUNNER MAGAZINE About Us. Trail Runner, the authority on off-road running since 1999, is the only magazine dedicated to the trail-running community, and our mission is to encourage runners of all ages and abilities to experience the outdoors and achieve a healthier lifestyle. Trail Runner seeks to advance the sport by actively encouraging diversityand
MARATHON TRAINING GUIDE Marathon Training Program. Program is planned in four-week cycles, beginning with Cycle 3. Cycle 1 should include a gradual increase in mileage and Cycle 2 should include a continued increase in mileage with the inclusion of one LT workout per week. Cycle 5 may continue with more speedwork or go straight to the taper. HOW TO SET NEW TRAIL RUNNING GOALS 7 hours ago · Injuries. Illness. Career responsibilities. Family matters. A pandemic. A lot can unexpectedly take us away from our hopes and dreams. Sometimes setting sights on new personal records or winning our age divisions in the local 5K trail race or a competitive 100-miler is no longer realistic. But if we’re not working toward something in our Continued COMBO STRENGTH WORKOUTS FOR TRAIL RUNNERS Always start with a 5-10 minute jog to warm up the body and joints. Do one set of A1, then one set of A2 with minimal rest. Take 60-90 seconds between sets and repeat, doing 3–4 total sets. Repeat the sequence with B1 and B2, doing 3–4 sets total. For exercise C1, alternate sides and do 3–4 sets/leg with 10–15 reps/leg in eachset.
HERE'S HOW TO RUN FASTER DOWNHILL 1 day ago · DOWNHILL TECHNIQUE One of the toughest things for new trail runners to learn is that moving fast downhill requires two different types of running form. Let’s call them the angry hippo and the dancing mountain goat. FALLING IS OKYou can do everything right, and you will still occasionally taste the dirt. The key is toContinued
5 EXERCISES FOR STRONGER FEET The muscles in your feet and lower leg are just as important to your running form as are your glutes, quadriceps and hamstrings, but are often forgotten in strength training routines. If you’re going to ramp up training, you can’t afford to ignore your foundation. Your lower limb muscles need to be strong, resilient and function in a coordinated fashion for effective energy storage during ARE GUT PROBLEMS IN YOUR HEAD? 1 day ago · When a runner complains of a troublesome gut, a well-meaning coach or dietitian will often quickly search for answers by looking at the standard perpetrators: poor food choices, underhydration, ingestion of gut-provoking medications, inadequate training. In other cases, it turns out that a runner’s gut distress arises because of a more serious issue like Celiac disease Continued TRAIL TESTED: ASICS TRABUCO MAX 7 hours ago · Asics Trabuco Max Review. Weight: 10.7 oz M; 9.3 oz W Stack Height: 28mm heel / 23mm forefoot Offset: 5mm drop Price: $140 Buy Now. Photo: 101 Degrees West Top Line. Better suited for long runs over gnarly ground, especially if it is sloppy and uneven, the Trabuco Max is a heavy-duty approach to trail running which holds up well to the elements and long, frequent outings. HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some MAGAZINE | TRAIL RUNNER MAGAZINE ISSUE 134 / JUNE 2019 FEATURES Unbroken and Indomitable. A rogue’s gallery of Hardrock 100-Mile Endurance Run veterans who have left both footprints and legacies at the iconic run. By Garett Graubins Dirty Little Secrets. Tips for overcoming key issues all trail runners may face at some point. By David Roche Trailblazer. Faith Briggs is redefining ContinuedTRAIL RACE CALENDAR
Become a Member. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying it SHOULD YOU TRAIN BY TIME OR DISTANCE? Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that’s productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by timeRUNNING IN SANDALS?
Our Favorite Things: Locally-made, huarache-style sandals for the trail Patrick Sweeney runs the Leadville 100 in his Lunas. Photo by Caleb Wilson / Llama Running Company. Many of us first became familiar with the notion of running in sandals through reading about Mexico’s huarache-clad Tarahumara in Christopher McDougall’s 2009 bestseller, Born to Run. Those who Continued THE ART OF (REALISTIC) TAPERING Taper Template. Tapering is vastly misunderstood—in fact, many trail and ultra runners rest too much in the weeks before a big race. Three general keys to tapering are: muscle tension, muscle recovery and mental preparation. In other words, it’s not just about resting, but about maintaining your muscle conditioning without overdoing it. HOME | TRAIL RUNNER MAGAZINE Johan Steene, 40, of Stockholm, Sweden, and Jeremy Ebel, 30, of Lafayette, Colorado, started on Saturday morning, October 18th with a pack of 40 other runners. Saturday became Sunday. Sunday became Monday. The two dueled for so long that Steene was in danger of missing his flight back to Sweden. THE MARATHON MONKS OF MOUNT HIEI From about 830 to 1130, pilgrimages took place to mounts Hira, Kimpu and Hiei. Kaihogyo, as the rituals are known today, evolved from 1310 to present. Since 1885, 46 marathon monks have completed the 1,000-day journey—an ordeal that is an option for the gyoja who passes the100-day test.
HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some MAGAZINE | TRAIL RUNNER MAGAZINE ISSUE 134 / JUNE 2019 FEATURES Unbroken and Indomitable. A rogue’s gallery of Hardrock 100-Mile Endurance Run veterans who have left both footprints and legacies at the iconic run. By Garett Graubins Dirty Little Secrets. Tips for overcoming key issues all trail runners may face at some point. By David Roche Trailblazer. Faith Briggs is redefining ContinuedTRAIL RACE CALENDAR
Become a Member. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying it SHOULD YOU TRAIN BY TIME OR DISTANCE? Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that’s productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by timeRUNNING IN SANDALS?
Our Favorite Things: Locally-made, huarache-style sandals for the trail Patrick Sweeney runs the Leadville 100 in his Lunas. Photo by Caleb Wilson / Llama Running Company. Many of us first became familiar with the notion of running in sandals through reading about Mexico’s huarache-clad Tarahumara in Christopher McDougall’s 2009 bestseller, Born to Run. Those who Continued THE ART OF (REALISTIC) TAPERING Taper Template. Tapering is vastly misunderstood—in fact, many trail and ultra runners rest too much in the weeks before a big race. Three general keys to tapering are: muscle tension, muscle recovery and mental preparation. In other words, it’s not just about resting, but about maintaining your muscle conditioning without overdoing it. HOME | TRAIL RUNNER MAGAZINE Johan Steene, 40, of Stockholm, Sweden, and Jeremy Ebel, 30, of Lafayette, Colorado, started on Saturday morning, October 18th with a pack of 40 other runners. Saturday became Sunday. Sunday became Monday. The two dueled for so long that Steene was in danger of missing his flight back to Sweden. THE MARATHON MONKS OF MOUNT HIEI From about 830 to 1130, pilgrimages took place to mounts Hira, Kimpu and Hiei. Kaihogyo, as the rituals are known today, evolved from 1310 to present. Since 1885, 46 marathon monks have completed the 1,000-day journey—an ordeal that is an option for the gyoja who passes the100-day test.
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Single Subscription Outside Account. published by. $49 per year. Less than $1/week. Personalized feed. Completely ad-free. Exclusive articles, podcasts, videos, and more. Discounts on gear and apparel. Annual subscription to Trail Runner magazine.CONTRIBUTORS
Contributors. Founded in 1999, Trail Runner is the country’s leading magazine for off-road running enthusiasts. In-depth editorial and compelling photography informs, entertains and inspires readers of all ages and abilities to enjoy the outdoors and to improve their health and fitness through the sport of TRAINING / TECHNIQUE CONSTRUCTING A TRAIL RUNNER When constructing a trail runner, the goal is to build up in a way that prevents breakdown. It helps to think of your running training like building a house. You start at the foundation. Yet far too often, trail runners skip this essential step, and they are left thinking that injuries Continued IS RUNNING MEDITATION? 1 day ago · Meditation, and in particular mindfulness meditation, has been in the news a lot lately.A recent feature in The New Yorker titled “The Higher Life” lauded the benefits of mindfulness, including a heightened awareness of different physical sensations and an improved ability to deal with pain. Mindfulness can reportedly cure anxiety, lower blood pressure and promote better sleep. 5 EXERCISES FOR STRONGER FEET 1 day ago · The muscles in your feet and lower leg are just as important to your running form as are your glutes, quadriceps and hamstrings, but are often forgotten in strength training routines. If you’re going to ramp up training, you can’t afford to ignore your foundation. Your lower limb muscles need to be strong, resilient and function in a coordinated fashion for effective energy storage during HOW TRAIL RUNNERS CAN OFFSET THEIR CARBON EMISSIONS 1 day ago · As more and more runners are vaccinated, many are looking at fuller race calendars and increased air travel for run-cations and races.. Many trail runners looking to shrink their carbon footprint point to traveling for runs and races as a big sourceof their emissions.
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Contact Us About Your Subscription For Trail Runner, email bigstone@emailcustomerservice.com or call 800-282-6008 or 386-246-0434 . Frequently Asked Questions 1) What is my account number and how can I find when my subscription expires? Your account number is above your name on your mailing label. The number starts with 336. Your subscription ends with the Continued THE TRAINING THEORY OF UPHILL TREADMILL DOUBLES 1 day ago · A few weeks ago, I asked a pro athlete to do their first “treadhill” double—20 to 30 minutes on the treadmill at 15% grade in the p.m. after an a.m. run.They asked if I had written an article on the reasoning and what to expect. COMBO STRENGTH WORKOUTS FOR TRAIL RUNNERS Always start with a 5-10 minute jog to warm up the body and joints. Do one set of A1, then one set of A2 with minimal rest. Take 60-90 seconds between sets and repeat, doing 3–4 total sets. Repeat the sequence with B1 and B2, doing 3–4 sets total. For exercise C1, alternate sides and do 3–4 sets/leg with 10–15 reps/leg in eachset.
THE BEST POLES FOR TRAIL RUNNING Leki M icro Trail Pro Poles. Specs: available in 110-135cm, each pole weighs 195g at 120cm, non-adjustable push-button set-up. Price: $200/pair. Pros: Trigger Shark 2.0 gloves allow for “superior power transfer,” have a wide but adjustable mesh fit. Push-button operation allows for poles to be easily locked or disengaged. HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some MAGAZINE | TRAIL RUNNER MAGAZINE ISSUE 134 / JUNE 2019 FEATURES Unbroken and Indomitable. A rogue’s gallery of Hardrock 100-Mile Endurance Run veterans who have left both footprints and legacies at the iconic run. By Garett Graubins Dirty Little Secrets. Tips for overcoming key issues all trail runners may face at some point. By David Roche Trailblazer. Faith Briggs is redefining ContinuedTRAIL RACE CALENDAR
Become a Member. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying it SHOULD YOU TRAIN BY TIME OR DISTANCE? Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that’s productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by timeRUNNING IN SANDALS?
Our Favorite Things: Locally-made, huarache-style sandals for the trail Patrick Sweeney runs the Leadville 100 in his Lunas. Photo by Caleb Wilson / Llama Running Company. Many of us first became familiar with the notion of running in sandals through reading about Mexico’s huarache-clad Tarahumara in Christopher McDougall’s 2009 bestseller, Born to Run. Those who Continued THE ART OF (REALISTIC) TAPERING Taper Template. Tapering is vastly misunderstood—in fact, many trail and ultra runners rest too much in the weeks before a big race. Three general keys to tapering are: muscle tension, muscle recovery and mental preparation. In other words, it’s not just about resting, but about maintaining your muscle conditioning without overdoing it. HOME | TRAIL RUNNER MAGAZINE Johan Steene, 40, of Stockholm, Sweden, and Jeremy Ebel, 30, of Lafayette, Colorado, started on Saturday morning, October 18th with a pack of 40 other runners. Saturday became Sunday. Sunday became Monday. The two dueled for so long that Steene was in danger of missing his flight back to Sweden. THE MARATHON MONKS OF MOUNT HIEI From about 830 to 1130, pilgrimages took place to mounts Hira, Kimpu and Hiei. Kaihogyo, as the rituals are known today, evolved from 1310 to present. Since 1885, 46 marathon monks have completed the 1,000-day journey—an ordeal that is an option for the gyoja who passes the100-day test.
HOME | TRAIL RUNNER MAGAZINEFIND A TRAIL RACETRAININGNUTRITIONGEARDESTINATIONSPEOPLE Wildwood Trail is the main arterial trail through Forest Park, a lush, 5,200-acre playground situated in the hills above the Portland on the west side of the Willamette River. In total, it stretches about 30 miles and there are dozens off offshoots that offer different access points and the opportunity to make flowy looped runs and some MAGAZINE | TRAIL RUNNER MAGAZINE ISSUE 134 / JUNE 2019 FEATURES Unbroken and Indomitable. A rogue’s gallery of Hardrock 100-Mile Endurance Run veterans who have left both footprints and legacies at the iconic run. By Garett Graubins Dirty Little Secrets. Tips for overcoming key issues all trail runners may face at some point. By David Roche Trailblazer. Faith Briggs is redefining ContinuedTRAIL RACE CALENDAR
Become a Member. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 3-MINUTE MOUNTAIN LEGS What we are left with is the 3-Minute Mountain Legs routine. Pros like Jason Schlarb use this quick routine to build strength for climbing and descending, along with most of the other athletes we coach, including road racers. We recommend athletes do it three to four times per week after runs, aiming to concentrate the stimulus on days when A TRAINING PLAN TO RUN 100 MILES The 100 Mile Plan. This 100-mile intermediate/advanced plan is designed for athletes that already have a base, based on requests from readers (if you have requests for another type of plan, let us know!). It can work for advanced 50 milers as well. If applying it SHOULD YOU TRAIN BY TIME OR DISTANCE? Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that’s productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by timeRUNNING IN SANDALS?
Our Favorite Things: Locally-made, huarache-style sandals for the trail Patrick Sweeney runs the Leadville 100 in his Lunas. Photo by Caleb Wilson / Llama Running Company. Many of us first became familiar with the notion of running in sandals through reading about Mexico’s huarache-clad Tarahumara in Christopher McDougall’s 2009 bestseller, Born to Run. Those who Continued THE ART OF (REALISTIC) TAPERING Taper Template. Tapering is vastly misunderstood—in fact, many trail and ultra runners rest too much in the weeks before a big race. Three general keys to tapering are: muscle tension, muscle recovery and mental preparation. In other words, it’s not just about resting, but about maintaining your muscle conditioning without overdoing it. HOME | TRAIL RUNNER MAGAZINE Johan Steene, 40, of Stockholm, Sweden, and Jeremy Ebel, 30, of Lafayette, Colorado, started on Saturday morning, October 18th with a pack of 40 other runners. Saturday became Sunday. Sunday became Monday. The two dueled for so long that Steene was in danger of missing his flight back to Sweden. THE MARATHON MONKS OF MOUNT HIEI From about 830 to 1130, pilgrimages took place to mounts Hira, Kimpu and Hiei. Kaihogyo, as the rituals are known today, evolved from 1310 to present. Since 1885, 46 marathon monks have completed the 1,000-day journey—an ordeal that is an option for the gyoja who passes the100-day test.
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Contributors. Founded in 1999, Trail Runner is the country’s leading magazine for off-road running enthusiasts. In-depth editorial and compelling photography informs, entertains and inspires readers of all ages and abilities to enjoy the outdoors and to improve their health and fitness through the sport of TRAINING / TECHNIQUE CONSTRUCTING A TRAIL RUNNER When constructing a trail runner, the goal is to build up in a way that prevents breakdown. It helps to think of your running training like building a house. You start at the foundation. Yet far too often, trail runners skip this essential step, and they are left thinking that injuries Continued IS RUNNING MEDITATION? 20 hours ago · Meditation, and in particular mindfulness meditation, has been in the news a lot lately.A recent feature in The New Yorker titled “The Higher Life” lauded the benefits of mindfulness, including a heightened awareness of different physical sensations and an improved ability to deal with pain. Mindfulness can reportedly cure anxiety, lower blood pressure and promote better sleep. 5 EXERCISES FOR STRONGER FEET 20 hours ago · The muscles in your feet and lower leg are just as important to your running form as are your glutes, quadriceps and hamstrings, but are often forgotten in strength training routines. If you’re going to ramp up training, you can’t afford to ignore your foundation. Your lower limb muscles need to be strong, resilient and function in a coordinated fashion for effective energy storage during HOW TRAIL RUNNERS CAN OFFSET THEIR CARBON EMISSIONS 17 hours ago · As more and more runners are vaccinated, many are looking at fuller race calendars and increased air travel for run-cations and races.. Many trail runners looking to shrink their carbon footprint point to traveling for runs and races as a big sourceof their emissions.
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Contact Us About Your Subscription For Trail Runner, email bigstone@emailcustomerservice.com or call 800-282-6008 or 386-246-0434 . Frequently Asked Questions 1) What is my account number and how can I find when my subscription expires? Your account number is above your name on your mailing label. The number starts with 336. Your subscription ends with the Continued THE TRAINING THEORY OF UPHILL TREADMILL DOUBLES 14 hours ago · A few weeks ago, I asked a pro athlete to do their first “treadhill” double—20 to 30 minutes on the treadmill at 15% grade in the p.m. after an a.m. run.They asked if I had written an article on the reasoning and what to expect. COMBO STRENGTH WORKOUTS FOR TRAIL RUNNERS Always start with a 5-10 minute jog to warm up the body and joints. Do one set of A1, then one set of A2 with minimal rest. Take 60-90 seconds between sets and repeat, doing 3–4 total sets. Repeat the sequence with B1 and B2, doing 3–4 sets total. For exercise C1, alternate sides and do 3–4 sets/leg with 10–15 reps/leg in eachset.
THE BEST POLES FOR TRAIL RUNNING Leki M icro Trail Pro Poles. Specs: available in 110-135cm, each pole weighs 195g at 120cm, non-adjustable push-button set-up. Price: $200/pair. Pros: Trigger Shark 2.0 gloves allow for “superior power transfer,” have a wide but adjustable mesh fit. Push-button operation allows for poles to be easily locked or disengaged.Skip to content
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