THE TRAIL RUNNER’S COMPANION

Years ago, on a race-day morning, minutes before the start, i pinned my race bib onto my shirt and accidentally stuck the bottom two safety pins on the bib through the waistband of my shorts. Needing to relieve myself and observing long lines at the toilets, i ducked behind a bush in the predawn darkness and went to pull my shorts down. But, of course, they were pinned to my shirt and wouldn’t go down. Fumbling and unable to control my wellhydrated bladder, I drenched my shorts and started the race feeling mortified and wet.

You might put on your hydration vest and feel cold dampness on your back because the reservoir sprang a leak. Or you might reach for a gel in your pocket and realize you left all your calories in the car.

And I can almost guarantee that sometime, on the way to a race, you’ll suppress mild panic while stuck in a line of cars waiting to park as the clock shows less than fifteen minutes to the start time. Or worse, you’ll pull over during the drive to the race and stare at your phone’s GPS with no other cars around you, and then realize you’re out of cell range and lost.

Those and other snafus have happened to me. But over the past two decades, I have developed a routine, through trial and error, to minimize mishaps and maximize chances for starting a race in the best mental and physical shape possible. That’s what this chapter is all about: Getting to the starting line, and performing in a race, to meet your goals and feel great.

It all begins with tapering, and planning during the weeks leading up to race day.

You may already know about tapering, because it’s a staple of virtually every training plan for road and trail races. It’s simple in concept, but tricky in execution.

“The taper” refers to a brief period of reduced training preceding a race that’s intended to allow you to rest and recover from the stress of high-volume training. The goal is to feel as fresh and fit as possible on race day. A taper generally lasts one to three weeks.

There’s no exact, single way to taper correctly, because how you should taper depends on a combination of factors: your personal training level, the distance and difficulty of your race, and your goals for the race. Generally speaking, however, you should get extra rest and follow these six steps:

1. Reduce the duration of your long run. For shorter trail races (half-marathon and shorter): I recommend a peak long run three weekends prior to a trail race, and a similar or slightly shorter long run two weekends prior to the race (see Chapter 10 for guidance on the duration of peak long runs). One weekend before race day, run approximately 1.5 hours, and progressively increase your pace in the final half hour so that you reach a focused, fast, but sustainable pace that mimics the effort you hope to finish with during your race.

For marathon and 50K distances: Schedule your longest long run four weeks prior to the race, and an equal or slightly shorter run three weeks prior to the race. Two weekends before race day, to start your taper, cut your long-run distance to approximately 75 percent of the peak run’s distance and duration. For example, if your peak long run was 22 miles and took 4.5 hours, then two weeks prior to the race, aim for a long run at 75 percent of that, or about 16.5 miles and 3 to 3.5 hours. One weekend before the race, run 1.5 to 2 hours (depending on how you’re feeling; go shorter if you feel tired or stressed). During the final half hour, progressively increase your pace to practice a fast finish, as described above.

2. Reduce the volume of your weekday runs, but maintain some high intensity. One to two weeks before the race, run less than usual by shortening your weekday runs and building in an extra rest day. But maintain some fast and hard running on one or two designated “hard” days; otherwise, your fitness will feel stale. If your race is on a Saturday, I recommend the last hard/fast run be the Tuesday prior, and that it be a tempo run (a run with 20 to 25 minutes at a “comfortably hard” pace) followed by a set of strides. Then, take it easy the remainder of the week.

Two days before the race, go on a short, easy run at a comfortable pace (often called “a shakeout run”) lasting 20 to 30 minutes, and also include a set of four 30-second strides. The strides should leave your legs feeling zippy and ready to run on race day. Then rest, and stay off your feet as much as possible the day before the race.

3. Eat and hydrate well. Follow the guidelines for healthy eating in Chapter 7, and pay attention to your body’s hunger and fullness cues so you eat enough but not too much. The day before the race, hydrate well and eat familiar, mild, healthy food (nothing too spicy or overly salty, for example). I recommend a hearty, healthy lunch the day before the race, with ample, good-quality carbohydrates mixed with protein and fat, followed by a lighter, well-balanced dinner early in the evening. That way you will not go to bed feeling stuffed, and you will fully digest your meals so you’re not dealing with big potty breaks in the morning.

On race-day morning, have a healthy breakfast of about 300 calories of easily digestible food (avoiding higher-than-usual amounts of fiber that can trigger diarrhea) at least an hour before the start. My go-to race-day morning breakfast features coffee with milk, a piece of whole-wheat toast with almond butter, and fresh berries or a banana.

4. Store up on sleep. Go to bed at a reasonable hour every night while tapering and, if possible during the week prior to the race, let yourself sleep in and wake naturally rather than with an alarm. If you suffer from insomnia the night before a race due to nerves or the anticipation of waking up extra early to get to the start, don’t worry. You likely will feel fine during the race in spite of a poor night’s sleep, as long as you’ve rested well throughout the week.

5. Avoid illness and injury. During the taper, take extra care to wash your hands and avoid sick people, so that you don’t catch a bug. Also, wear comfortable shoes during the day, instead of dress shoes that could give you blisters or make your feet ache. Be wary of new or unusual activities that could hurt you. In other words, it’s not a good idea to take up rollerblading while tapering!

6. When in doubt, think “less is more.” Your training is in the bank, since you’ve done the hard work during the phases described in Chapter 10. During the taper, you can do more harm than good by continuing to train at the same level. Your legs should feel fresh from the added rest in the days approaching the race. Don’t wear them out, even though you probably really feel like running: Bottle up that energy instead, and save the frisky feeling for race day.

How will you define success at your race? Spend time thinking about and answering that question, and setting goals accordingly, during the final weeks before the big day.¹

For some, just finishing spells success. For others, it’s a personal best at the distance, or even a place on the podium. Those are outcome-oriented goals, focused on the end result. By contrast, process-oriented goals focus on what you do and how you perform on the way to the finish line. Both process-oriented and outcome-oriented goals are valuable and will help you achieve success, however you define it.

THE TAPER CRAZIES AND PITFALLS TO AVOID

If you feel restless, grumpy, or anxious during the taper, you’re not alone. Runners call this the “taper crazies,” because it feels unsettling to reduce your training load. You may second-guess your training and try to cram extra running into the final week or two before the race. Don’t make that mistake, or other common mistakes, during the taper.

Get the taper right by avoiding these pitfalls:

1. Too much running, too intensely: Worried that you haven’t trained enough, you keep running long durations on most days during the two weeks before the race, and squeeze in one more long run the weekend prior. You do a challenging speed or hill workout just two days before the race, because that’s your normal routine. On race day, you feel fatigued and burned out.

2. Too little running, too easily: You reduce your weekly volume drastically—by 50 percent or more—a full three weeks ahead of race day. You take several extra rest days, and when you run, you keep your pace slow and comfortable. On race day, you feel sluggish and “off.”

3. Too much eating: You reduce your training volume, but not your caloric intake. You mistakenly think you need to store calories for the race by eating a massive plate of pasta for dinner the night before the race. On race day, you feel heavy from weight gain and have to go to the bathroom more than usual.

4. Too little eating: You’re concerned that you put on a couple of pounds during training, even though a little weight gain is common during a training cycle if you’ve built muscle mass or your muscles are inflamed. Hoping to run faster on race day by shedding a few pounds, you significantly restrict calories during the two to three weeks before the race and eat lightly the day before. On race day, you feel weak and hungry.

5. Too much busywork: You feel restless and anxious from a reduced training load, and amped up with anticipation about the race. With extra time in your schedule because you’re running less, you tackle projects like cleaning out closets or gardening. On race day, you feel fatigued and perhaps suffer sore muscles from having done an unusual activity.

Objectively assess your fitness level, and then set a three-tiered range of goals for race day. Each goal should include something about the process to help achieve the desired outcome. Setting a range of goals helps motivate you to achieve your mid-range or base-level goal if you realize midway through the race that your stretch goal is undeniably out of reach:

1. A base-level goal example: “No matter what, I’m going to appreciate the scenery, thank the volunteers at aid stations, and make it to the finish line.”

2. A challenging but achievable goal example: “I want to overcome my hesitancy on the descents and run downhill with the best form and speed possible, and finish by 2:10, which was my time at this race last year.”

3. A stretch goal example: “I want to pace myself just right to maximize speed but still have energy to surge at the end, and to break two hours at this trail half-marathon.”

I set goals in this three-tiered manner at the 2016 Deep Creek Trail Half-Marathon in Telluride, Colorado, which was a B-level race for me, not an A-level event with a great deal of training and planning invested in it. I defined success as feeling happy, avoiding major problems, and accomplishing a high-intensity workout during which I would push in the second half to finish strong. The specific goals stacked up like this:

1. Base-level goal: Start conservatively, enjoy the route, and avoid getting hurt or “blowing up” (bonking, slowing drastically and giving up) toward the end. Stay positive and finish.

2. Challenging but achievable goal: Be agile and gutsy on the technical terrain. Make it to the halfway point by 1:30, and push harder in the second half to break three hours.

3. Stretch goal: If I feel good and accomplish the first two goals in the first half of the race, and if the weather and footing are better than expected, then I want to push harder in the final half to finish sub-2:45.

I made my stretch goal with a 2:42 finish, placing first among women in the over-40 age group.

In training, you tested out gear and learned how to rehydrate and refuel on long runs. During the taper, take time to hone your plan for what you’ll wear, carry, eat, and drink during the race. Study the race course and take into account the location and frequency of aid stations, and the climate of the region, to anticipate what you’ll need along the way.

Remember the maxim: “Nothing new on race day!” If you haven’t tested something out in training, then don’t plan to use it during the race. This holds true not only for clothing and gear, but also for the drink mixes and energy foods offered at aid stations. If you care about your performance, or have a sensitive stomach, then find out ahead of time what products (for example, Clif, GU, Hammer, Tailwind) the race will offer at aid stations, and try it during your training runs. Some products, while fine for some runners, can trigger diarrhea or upset stomach, or simply taste yucky, to others. Alternatively, you can decide to carry everything you need and not worry about getting anything other than water from aid stations—a good option for half-marathon and shorter trail races, when you likely only need a few gels for mid-race fueling.

If the forecast calls for heat and the aid stations are not very frequent, then consider carrying an extra bottle for hydration, and make sure you will have adequate electrolytes from sports drinks, gels, or salty snacks, to replace the salt lost through excessive sweating. (We’ll cover ultra-specific mid-race refueling and rehydration in later chapters.)

To plan your clothing, check the weather forecast and prepare for the range of temperature possibilities. Many races have a drop bag area at the start where you can stash extra layers of clothing at the last minute, before the race begins. Remember, if you’re comfortably warm at the start, you’re probably going to feel hot after a mile or two of running, so don’t overdress. Use simple layers to stay warm, such as a pair of thin gloves or arm sleeves, which are easy to take off and shove in a pocket after you warm up.

I’ll give a couple of personal examples to illustrate two extremes in terms of calories, hydration, and gear that can be carried during trail races. The first was a 30K (18.5-mile) race on the North Rim of the Grand Canyon, on a very runnable and relatively flat trail with a forecast for mild, clear weather. Hoping to finish among the top women, I planned to run with as little added weight as possible for the sake of speed. The event offered one aid station at the halfway point where I could refill my 17-ounce water bottle. Consequently, I carried only three gels and the single flask of water, and no special gear—just a pair of gloves for warmth that I took off after a few miles.

By contrast, I dressed, geared up, and fueled up for the 38-mile Telluride Mountain Run as if going on a long trek in Patagonia, because the weather forecast looked so severe and the course took us over four major summits ranging between 12,000 and 13,000 feet. Safety, steadiness, and self-reliance mattered much more than speed in this event. The aid stations were far apart, and the race would take the better part of the day to finish. I loaded up with extra gels, bars, a full hydration reservoir, and two bottles of fluid, a rain jacket, gloves, trekking poles, a blister kit, and other basic safety gear such as a whistle and emergency blanket.

Getting to the start of a race can feel like getting to a departure gate in an airport. So much planning and preparation has to happen to get out the door with everything you need, and then you may struggle to arrive on time and make it through check-in. Did you forget to pack anything? What if there’s traffic along the way? How much time will it take to park, catch a shuttle, and stand in lines?

I’ve heard many runners at starting lines express that they felt frazzled, forgetful, constipated, or nauseous because of a harried morning. Good race-day planning, like good travel planning, helps minimize the stress, and sets you off on the race poised to reach your goals.

As discussed in the last chapter, you should book travel and lodging for a destination race far in advance. During the taper, fine-tune your itinerary and confirm all your transportation plans, building in extra time to get to the starting line approximately forty-five minutes to one hour before the start. That will give you ample time to park, stand in line for the bathroom, and get ready to run, with wiggle room in case of delay on the way.

Study the race website, and look for emails from the race director, in the days leading up to the race. Sometimes eleventh-hour course reroutes happen due to weather or other unexpected circumstances. Make sure you understand both the directions to get to the starting line (along with parking or shuttle instructions), and the directions for the race route itself. Print out the directions to the start and a course map; carry the course map in a pocket during the race, folded in a plastic baggie, unless you are completely confident you know the route. Most trail races are clearly marked with directional signs or ribbons and chalk, but sometimes the markings are sparse or have been removed by vandals.

● Lay out clothes head to toe: hat, sunglasses, buff, shirt, bra, arm warmers, gloves, shorts, socks, shoes.

● Pin your race bib on your shirt if you were able to pick it up the day before. (Note: Numbers should be pinned on the front, so checkpoint volunteers and photographers can identify you by your number as you approach them.)

● Lay out gear, calories, and comfort items: hydration pack or bottle(s), energy gels, drink mix if you use it, sunscreen, anti-chafe lube, small baggie with toilet paper.

● Pack a headlamp with fresh batteries if the race starts or ends in darkness.

● Lay out an extra layer of clothing to wear before the start for warmth (jacket, sweatpants), and have a bag you can use as a drop bag to stash these items at the starting line area.

● In case of rain or strong winds, pack a cheap poncho or a garbage bag with a hole cut out for your head to wear for protection at the starting line, and to dispose of when the race starts.

● Charge your phone. If you plan to carry your phone in your hydration vest pocket, then put it in a plastic baggie to protect it from sweat or rain.

● Double-check race day instructions, your plan for transportation to the start, and directions to the start; bring money for parking if necessary, and make sure your car has gas.

● Print out the race course map to study while you’re waiting for the race to begin, and to carry folded in a small baggie during the race.

● Pack a finish-line bag with a towel and change of clothes, so you can get cleaned up and comfortable for the ride home; include a recovery drink mix or healthy recovery snack if good-quality finish line food is not provided.

● Get breakfast ready for the morning, coffee ready to brew, and a small snack such as a banana and a bottle of water to take with you in case you feel hungry or thirsty while waiting for the start.

● For ultramarathons in which you’re using a drop bag (explained in the following chapters), pack and label your drop bag.

● Trim your toenails (ideally, toenails should be trimmed a few days before the race, in case trimming them short causes soreness).

● Figure out how much time you’ll need in the morning to get ready, out the door, and to the start, and set your alarm accordingly.

● Put anti-chafe lube on any spots where clothing or a hydration pack might rub uncomfortably; men, prevent nipple chafing with Band-Aids or tape.

● Get dressed and get all your stuff together from the night-before checklist.

● Hit the road with enough time to get to the start approximately forty-five minutes early.

● Check in with volunteers at the start, and set a positive tone for the race by acting friendly and positive toward others.

● Remember, this is supposed to be fun, and you worked hard to get to this point—congratulate yourself on making it to the starting line well prepared, fit, and healthy!

Smart pacing is integral to reaching race-day goals. If you run unsustainably fast in the early miles, then you’ll slow down substantially and feel miserable later in the run. If you run too slowly, on the other hand, you won’t experience the profound satisfaction—and exciting drama—of “digging deep” within yourself to put forth your best effort and reach a stretch goal.

But planning and practicing a race-day pace is much more complicated for trail racing than for road racing, due to the variability of elevation and terrain. Given the complexities of pacing a trail race, I urge trail runners—especially those new to trail racing or racing in an unfamiliar geographic region—to pace more by feel than by numbers. A good rule of thumb for pacing a trail race, regardless of distance, is to break the race roughly into thirds and adjust your pace during the beginning, middle, and end.

Like a story with a beginning, middle, and end, a trail race has an introduction at the start, a plot development in the middle, and a climax toward the end. Pace and “read” each of those sections by feel this way:

● Beginning or first third: Start conservatively and run at an effort level that feels steady, focused, efficient, and manageable. Establish a rhythm and try to calm yourself down if you’re overly amped or anxious. Don’t go past the “comfortably hard” feeling of a tempo-pace run. The longer the distance, the more conservatively you should pace this first portion. (In ultras, the beginning should feel almost easy and mellow.) Run your own race; don’t try to keep up with others around you who may be going out too fast.

● Middle third: Follow the adage “take what the trail gives you,” and do the best running (or hiking)you can with whatever the trail presents, aiming to achieve a feeling of flow. Do not push the pace past the point of sustainability. Maintain the focus and efficiency you established in the beginning; don’t succumb to the negativity and doubt that often crop up in the middle of a race when fatigue sets in and the finish line is still a long way away. Troubles may crop up, so expect the unexpected and troubleshoot accordingly. Stay positive, strong, and steady.

● Final third: Dig deep and progressively push yourself harder the closer you get to the finish. Now’s the time to strive to pass others and sustain a maximum effort level. The closer you get to the finish line, the closer you should feel to the point of “redlining,” or hitting an unsustainable level of effort. This is the most dramatic—and potentially most satisfying, or most crushing and painful—part of racing, as you calibrate your pace to perform at your highest effort level without crossing over to an unsustainable sprint and without triggering debilitating muscle dysfunction.

At each phase positive self-talk, such as mantras and other mental tricks, can help you make the most of your race. Psychological strategies for ultra-marathons are covered in Chapter 13; you can apply them to marathons and shorter-distance races as well.

If you want to shoot for a specific time goal, then get ready to study the course and crunch some numbers.

If you’ve raced road marathons, you may be accustomed to practicing a “marathon goal pace” during training runs. For example, when my client trained assiduously for a Boston-qualifying marathon time of 3:40 for his 55–59 age group, he practiced running a goal pace of 8:21 minutes/mile, which translates to a 3:39 marathon finish. He knew precisely what that pace felt like, and he trained to grow comfortable with it during long runs. (You can use a pace calculator online, such as the one at coolrunning.com, to find out the average pace for a given distance and time.)

Precise, consistent pacing is much less applicable to trail races, however, because the terrain, hills, and climate may make your pace vary considerably—from 7-minute miles to 17-minute miles, for example—at the same effort level. So how do you plan your race pace?

Start by studying the race’s website—especially, its course description, elevation profile, and past years’ results—to get a sense of what a reasonable finishing time for you might be. From that finishing time goal, you can calculate what your average pace would be, and then adjust your pace mile by mile in an effort to achieve that average.

Study the ups and downs on the course elevation profile, and anticipate adjusting your pace according to the climbs and descents.

A goal of a 4:30 marathon finish, for example, translates to a 10:17-minute/mile average pace. As the race unfolds, you could aim to average between 10 to 10:30 minutes per mile on the flatter, runnable miles to pace yourself to finish around 4:30. If you run some slow miles due to a mountain climb—say around a 12:30-minute/mile pace—rest assured you can speed up later to compensate for being behind the average goal pace. Then, when you hit the downhill portions, strive for a pace in the 8- to 8:30-minute/mile range to get back to an overall average pace that results in a 4:30 finish.

Don’t pressure yourself to hit certain points along the trail route by a specific time. Certain factors—such as mud, or an unexpected hill—may slow you down. Also, keep in mind that your GPS watch’s distance and pace readings, and the race route’s measurements, might be slightly inaccurate.

If you have a goal of breaking two hours in a half-marathon, for example, you can use a pace calculator to see that you should reach mile 5 at 45:46 for an evenly paced finish of 1:59:59. But don’t tell yourself, “I must get to mile 5 at 45:46.” Instead, think, “If I reach mile 5 in 45 to 47 minutes, then I’m pacing pretty well. If it’s 44 minutes, I perhaps went out too fast and should consider dialing back my pace. If it’s 50 minutes, I should consider picking up my pace if I’m feeling good.”

The road race version of a checkpoint or a hydration station typically features a gauntlet of volunteers who extend their arms and hold a paper cup full of sports drink or water. Each runner grabs a cup, swigs some fluid, tosses the cup on the road, and keeps running. Occasionally, in the later miles of a marathon, the race might hand out energy gels, but food generally isn’t provided mid-race.

Aid stations at trail races, by contrast, look and function like a trailside potluck party hosted by generous volunteers who’ve prepared all sorts of goodies for their guests. The first time you run a trail race, you may be surprised to encounter paper plates full of cookies, cut-up peanut-butter-and-jelly sandwiches, candies, sliced oranges and bananas, as well as energy gels and chews. In addition to water and sports drink, most offer soda such as ginger ale and Coke. Increasingly, races are “cupless” to reduce waste, so runners fill and drink from their bottles. In ultras the aid station fare becomes more ambitious, as volunteers cook up quesadillas, soups, and pancakes on camp stoves.

When you’re running a trail race, an aid station can be both a godsend and a trap. It’s a blessing insofar as the volunteers will boost your spirits and give you what you need. They’re quick to help refill your bottle, empty your trash, or provide a Band-Aid for a bloody knee.

Aid stations can be a curse, however, if they trap you into dawdling and overeating. It’s easy to waste time hanging out and socializing with the volunteers. Moreover, it’s tempting to stuff yourself silly on all the treats. If you’re in an ultra, then you definitely do need substantial calories mid-race; but if you’re in a marathon or shorter trail race, and trying to run quickly, then you probably don’t need much more than the simple carbs provided through gels, sports drink, and soda. Beware of eating a large amount of solid food midway. If those M&Ms or PB&Js look really good to you mid-race, and you feel you need the energy boost, then by all means grab some—but it’s best to nibble on the food slowly over the next few miles, rather than ingesting a large amount all at once. You can eat some as you walk out of the aid station, so that you maintain forward movement, and put the rest in a pocket to munch on a little later.

Regardless of the race distance, follow these three guidelines for aid stations:

1. Make a mental checklist before you enter the aid station of what you need or need to do (for example, empty your trash from pockets, refill your bottle, drink some Coke, grab a gel to eat later, apply more sunscreen).

2. Act graciously and thank the volunteers. Don’t be a jerk or a whiner (which most aid station volunteers have witnessed at least once). And use the trash cans—don’t litter! Trail race aid stations are not like those at road races, where it’s acceptable to throw a cup on the ground and expect others to pick it up.

3. Before you exit the aid station, make sure you have everything you need, that you fulfilled your mental checklist, and that you know which way to go on the trail.

You’re racing on a stretch of forested trail and maintaining a steady, strong pace while paying attention to tree branches and rocks that threaten to poke or trip you. Your entire being wants to focus on the task at hand—but one irritating, ongoing presence distracts you: the runner on your heels.

This guy is so close, he’s almost breathing down your neck. He has no sense of personal space boundaries. You wave your hand at your side, gesturing that he should pass, but he says, “No, that’s OK,” as if he likes drafting off you and letting you set the pace. You slow down, he slows down. You speed up, he speeds up. Then he starts talking about his past race performances, as if you care.

Don’t be that guy! Good trail race behavior involves empathy and respect. Be nice and follow the Golden Rule—treat others as you would want to be treated. Treat the trail and its environment with respect as well, leaving behind no litter or signs of human waste.

The above scenario illustrates just one way that trail runners can exhibit disrespectful or annoying behavior. The following list of trail-racing no-nos comes from a Team RWB trail-running camp clinic that I attended in 2015, led by ultrarunner Liza Howard.

● Running with earbuds in both ears (unaware of runners around you who may want to pass)

● Yelling at aid station volunteers or your crew because they don’t have what you want

● Yelling at aid station volunteers because they don’t know the distance to the next aid station

● Running with trekking poles too close to other runners, threatening to hit or trip them with your poles

● Getting in the way of faster runners who are running toward you on an out-and-back singletrack section of a race, when the lead pack has the right of way

● Telling someone you’re running with them “because I don’t want to go out too fast”

● Telling someone who finishes the race with you and congratulates you on your performance, “It was just a training race for me”

● Last but not least, leaving poop and toilet paper in view of the trail (see the sidebar in Chapter 8 on how to relieve yourself responsibly in the wilderness)

You’re running solo in a race, perhaps singing a song in your head and thinking how good that cup of Coke will taste at the next aid station, when you realize your mind has wandered. As soon as you refocus on where you are, you suddenly ask yourself, “When’s the last time I saw a ribbon?”

You run farther and realize, with a growing sense of dread, you must have made a wrong turn, because course-marking ribbons and other runners are nowhere to be found.

As much as this scenario sucks, it’s so common that it’s almost a rite of passage in trail racing. Virtually every seasoned trail runner has gone off course in a race. Even on well-marked courses, it’s easy to space out and miss a turn, so pay attention along the way. Also, don’t blindly follow the guy or gal in front of you. Stay responsible for navigating the correct route rather than following others with a herd mentality.

If you go off course, then you need to retrace your steps and reenter the course at the same point where you went astray (rather than shortcutting and ending up farther ahead on the course), or else you’ll face disqualification. Check your course map and try to figure out your mistake. If you reach an intersection and are unsure of which way to go, then wait to see if other runners come and can help you sort out the directions.

Above all, try to maintain a positive outlook and sense of humor. Sure, you may have blown your top-level race goals, but you still have the base goal to shoot for. And think of the bragging rights you’ll earn by running extra distance!

Plus, you may surprise yourself with a strong comeback, just like Magdalena Boulet at the 2015 Western States Endurance Run. About a third of the way into the 100-mile race, she followed someone who went straight when the course markings clearly indicated a sharp turn. After at least a mile they realized their error and ran back. Boulet was twenty minutes behind the lead woman because of the mistake. But she put a lid on her frustration and didn’t give up. Over the next 30 miles, she steadily made up the deficit, passed the front-runner, and went on to win.

You see the finish line ahead, you accelerate even though your gas tank is empty and your engine is running on fumes, and you make it! Hugs and high fives ensue. You may feel like crying or puking, or both. You catch your breath, get your finisher’s medal, take some photos, and hobble around. You earned this special finish and should savor it.

During this memorable post-race moment, however, don’t forget to do several important things.

First, before you flop into a chair and crack open a beer, take care of your body. Rehydrate with water, put on a layer of clothing so you don’t catch a chill, and walk around so you don’t stiffen up.

Within about a half hour of finishing, eat a nutritious recovery snack that mixes carbohydrates with protein, to replenish your glycogen stores and help repair muscle damage. Take care of your feet and change into comfortable shoes if you’ve suffered blisters. Do your post-run stretching routine.

Next, make sure you gather all your stuff to take home. In your hazy, fatigued, and perhaps euphoric frame of mind, it’s easy to forget drop bags and other belongings at races.

Finally, congratulate other runners, cheer on those who are still finishing, and thank everyone who supported your run—your family and crew, the race director, and the volunteers.

In the days that follow, rest and reflect on how your race went. Write notes in your training log about what you learned, what went well, and what you might have done differently or better in hindsight.

When you return to running after a couple days’ or more of rest, give yourself at least a week to run easily, by feel and for fun. Build in extra time for pre-run dynamic stretching and physical therapy. Get a massage and pedicure to soothe your muscles and rehab your feet and toenails.

Be aware that you may experience some blues following a race. Since you spent so much time and energy preparing, you might miss the purposeful training that led up to it, and feel sad and adrift after it’s over. Or maybe you’re disappointed in your performance and feel regret that the race didn’t go your way. Let yourself process and make sense of those feelings.

Once you feel recovered, look ahead. Where do you want to take your trail running and racing next? Do you feel like taking an extended break, and switching to cycling or skiing for a while? There’s nothing wrong with that. Or are you fired up to hit the trail and train more? Do you want to work on speed to PR at a distance, or do you want to graduate to a new, longer distance? Do you want to find a special destination race and plan a vacation around it? Pinpoint whatever stokes your motivation, and go for it.

CHAPTER 11

PUT IT ALL TOGETHER FOR RACE DAY