Q & A

What is the average pace for these runs? Because we run on trails it is difficult to move any faster than a 9 minute mile. The pace is normally a 10 minute mile average. What is the distance of the runs? Most circuits I have completed has a distance and elevation profile associated with it. Go to the trails page to see a list of all the different circuits. Pick one and read about it. Is there a fee to join? For the beginner and expert guided runs I ask that you help out with a small 10 dollar donation. If you'd like I have a T-Shirt you can purchase. How do I join? The best way is to register yourself into the Training section and create a profile. After I review your info I will email or call you to discuss a training session. How many people go out on the runs? I try not to get too many people out there at once. 4 or 5 at the most. The MROSD requires that I get a permit for any groups larger than 4 people. What is the terrain like on the trails? It depends on where we will be. Trails that are through the forests will generally be packed dirt with some muddy spots. You will also encounter roots, rocks, deadfall and the occasional newt and bannana slug. The trails in Marin are dry with loose rocks and gravel and are exposed to alot of sun. Will I get lost on a run? Only if I do. I know these trails like the back of my hand so the chances of this are unlikely. If you fall behind I will be waiting for you at the next trail junction. What about wildlife? The two most dangerous critters you may encounter are the mountain lion and rattle snake. To actually see one of these is very rare though. All the other creatures will just run away.

Tips

Hydration is very important! I cannot stress this enough. Drink 16 to 20 ounces 2 hours before a run. 12 ounces 10 minutes before starting the run. 5 to 10 ounces every 20 minutes during the run and 16 ounces upon completion. For faster absorbtion into the bloodstream, drink tepid or cool water while on the move. Let's not forget nutrition. Carbohydrates, protiens and fats are all essential to keeping a healthy diet while practicing trail running. Always have a supply of gels, sports bars or salty items during and after your runs to help keep a balanced diet. Proper footwear is very important for a successful run. Many shoe companies now design running shoes specific to trails. A good trail shoe will generally have a wider sole and a nubbier tread than your typical running shoe. These features provide extra support while negotiating the rugged terrain found on most trails.

Trail Etiquette

Please be courteous to other trail users. Always yield to equestrians. Allow other trail users to pass. When in a group, avoid blocking the trail. Stay alert. Horses and slower moving individuals may be startled by faster moving trail users. Announce yourself when approaching another visitor, especially from behind. Prevent injury to yourself and damage to natural resources by staying on designated trails. Never litter! Garbage in, garbage out.