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 FRESH DIRT

Recovery Tips from the Elites
Top runners spill the beans on high-mileage training, sleeping well and the joys of second breakfast

Upon learning that staying injury-free is one of our readers’ biggest priorities in 2014, we devoted a special section in our March 2014 issue [available on newsstands Jan. 30] to recovering right from long runs and hard workouts. In it, we offer instruction on self-massage for common runners’ maladies, review popular foam rollers and other recovery-oriented tools, and even look into the nutritional value of the trail runner’s favorite post-run beverage—beer!

Here, we talk with five longtime, elite, high-mileage trail runners—Karl Meltzer, Meghan Arbogast, Jeff Browning, Michele Yates and Mike Wardian—about what they do between runs to keep their bodies healthy and happy.

Read on ...


Dry Max

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Click here to find races in your area.

Pacific/Desert   
02/15 Bay Breeze 5K, 10K, 13.1M; San Leandro, CA
02/15 Black Canyon Trail Run 100K; Mayer, AZ
02/15 Fragrance Lake Trail Run 10K, 13.1M; Bellingham, WA
02/15 Hagg Lake Trail Runs 25K, 50K; Gaston, OR
02/15 Susitna 100 & Little Su 50K 50K, 100M; Anchorage, AK
02/15 West Coast 50k 50K; San Jose, CA
02/15 Woolley Trail Runs 13.1M, 26.2M, 50K; Sedro-Woolley, WA
02/15 ZombieRunner San Francisco Run 10K, 13.1M; San Francisco, CA
02/16 Bandit Ultra Trail Run 6K, 15K, 30K, 50K; Simi Valley, CA
02/16 Fort Ebey Kettle Run  10K, 13.1M, 20M, 26.2M; Coupeville, WA
02/22 Chabot Trail Run 10K, 13.1M, 30K, 50K; Castro Valley, CA
02/22 Chino Hills Trail Run Sereis 10K; Brea, CA
02/22 Elephant Mountain 12K, 35K, 50K; Cave Creek, AZ
02/22 FOURmidable Trail Runs 8M, 13.1M, 35K, 50M; Cool, CA
02/22 Montara Mountain 10K, 13.1M, 26.2M, 50K; Pacifica, CA
02/22 OC Chili Winter Trail Run Series #2 5M, 7M, 10M; Trabuco Canyon, CA
02/23 Lord Hill Winter Run 5M, 10M, 20M, 50K; Snohomish, WA
03/01 Blood, Sweat &  Beers 5.9M, 10.5M; Auburn, CA
03/01 Blood, Sweat & Beers Trail Race 5K, 10K, 13.1M, 30K, 26.2M; Boulder City, NV
03/01 Hellyer Trail Runs 5K, 10K, 13.1M; San Jose, CA
03/01 King of the Hill Trail Running Series - El Cap Mountain 6M, 12M; San Diego, CA
03/01 Old Pueblo 50 Mile Endurance Run 50M; Sonoita, AZ
03/01 San Juan Trail 50 50K; Cleveland National Forest, CA
03/01 Woodside King's Mountain Half Marathon & 5 Mile 5M, 13.1M; Woodside, CA
03/02 Coaster Run 5K, 10K; Buena Park, CA
03/02 Padden Mudfest 6M; Bellingham, WA
03/02 Spring Run for Fun @ Redmond Watershed 5M, 10M, 13.1M, 26.2M; Redmond, WA
03/08 C-Hill, Run Hill, Ice 5K, 8M; Carson City, NV
03/08 Chena River to Ridge 25M, 45M; Fairbanks, AK
03/08 Chino Hills Trail Run Series 10M, 15M; Brea, CA
03/08 Lake Sammamish 13.1M; Redmond, WA
03/08 Mountain Marathon & Hillbilly Half 13.1M, 26.2M; Olympia, WA
03/08 Romancing The Island 12K, 25K; Angel Island State Park, CA
03/08 Stewart Mountain Trail Run 5K, 13.1M; Bellingham, WA
03/08 Way Too Cool 50K Endurance Run 50K; Cool, CA

Rockies    
02/15 Moab's Red Hot 55K 33K, 55K; Moab, UT
03/01 Twin Mountain Trudge 11M, 22M; Laramie, WY
03/08 Dirty Hurty 13.1M; Ivins, UT
03/08 Sierra Vista Trail Runs 10K, 30K, 50K; Las Cruces, NM

Heartland    
02/15 Meijer State Games Snowshoe/Winter Trail Race 5K; Grand Rapids, MI
02/16 Chilly Cupid Fatass 50K; Cambellsport, WI
02/22 FFT Post Oak Lodge Challenge 10K, 6.55M, 13.1M, 25K, 26.2M, 50K; Tulsa, OK
02/22 Fox Valley Winter Trail Series #2 8K; Aurora, IL
03/01 Bound the Mound 5K, 10K, 13.1M; Evansville, IN; www.boundthemound.com

03/01 OhioOutside.com Training Series 5M; Peninsula, OH
03/02 A-OK Trail Race 25K, 50K; Atoka, OK

Northeast    
02/15 Cold Feat 10K; Staten Island, NY
02/15 Holiday Lake 50K 50K; Appomattox, VA
02/16 Jenkins Mountain Snowshoe Stampede 5K, 15K; Paul Smiths, NY
02/22 Febapple Frozen Fifty 10M, 20M, 50K, 50M; South Orange, NJ
02/22 Hashawha Hills 50K Trail Run 50K; Westminster, MD
02/22 XTERRA Monster Dash 5K, 15K; Richmond, VA
02/23 Ugly Mudder 7 Mile Trail Run 7M; Reading, PA
03/01 Explore Your Limits 5K, 10K; Roanoke, VA
03/01 Humdinger Trail Run 7.1M; Danville, PA
03/02 Caumsett State Park 50 Km Run 50K; Lloyd Neck, NY
03/02 Spring Backyard Burn Trail Running Race #1 5M, 10M; Clifton, VA
03/05 Shamrock Trail Run 5K; Harrisonburg, VA
03/08 Green Legs and Hamstrings 5K, 10K, 13.1M; Danville, VA
03/08 Laurel Run Switchbacker 10K; Boalsburg, PA
03/08 Seneca Creek Trail Marathon and 50k 26.2M, 50K; Giathersburg, MD; www.senecacreektrailrace.com

03/09 Spring Backyard Burn Trail Running Race #2 5M, 10M; Annandale, VA

South    
02/15 Black Warrior Trail Runs 5M, 25K, 50K; Moulton, AL
02/15 Caladesi Island 10 Mile Beach and Trail Run and 5K Beach Run 10M, 5K; Clearwater, FL
02/15 Cross Timbers Trail Run 5M, 13.1M, 26.2M, 50M; Lake Texoma, TX
02/15 Destin Beach Ultra Runs 50K, 50M, 24H; Destin, FL
02/15 Eagle Endurance Almost 9-Miler Trail Run 9M; McClellanville, SC
02/15 Iron Horse Endurance Runs 100M, 100K, 50M; Florahome, FL
02/15 Lost 118 Mile Endurance Run 118M; Okeechobee, FL
02/15 Love.Run.Marathon 10K, 13.1M, 26.2M; Huntsville, TX
02/15 Sylamore Trail  25K, 50K; Allison, AR
02/16 Dark Hollow Wallow 5M, 11M; Knoxville, TN
02/16 Flatwoods Ramble 5K, 10K; Tampa, FL
02/22 Creepy Crawlies & Critters 5K; Buda, TX
02/22 Everglades Ultras 25K, 50K, 50M; Copeland, FL
02/22 Mount Cheaha 50K 50K; Delta, AL
02/22 Mount Mitchell Challenge & Black Mountain Marathon 26.2M, 40M; Black Mountain, NC
02/22 South Mountains Half Marathon Trail Race 13.1M; Connelly Springs, NC
02/22 Trails of Hope 5K; Belton, TX
02/22 XTERRA Georgia Thrill in the Hills  21K, 42K; Winder, GA
03/01 Forge Trail Series - Head Hunter 5K, 10K, 13.1M; Baton Rouge, LA
03/01 Mississippi Trail 50 20K, 50K, 50M; Laurel, MS
03/01 Nueces USA 50 Mile Trail Championship 10K, 25K, 50K, 50M; Rock Springs, TX
03/01 PALM 100 Ultras 100M, 100K, 50K; Deerfield Beach, FL
03/01 Performance Jetty-2-Jetty Ultramarathon and Team Relay 35M; Atlantic Beach, FL
03/01 Rock-Y Trail Run 5K; Hunt, TX
03/01 Umstead Trail Marathon 26.2M; Raleigh, NC
03/02 Long Play Race 5K, 13.1M, 33.3M; Brooksville, FL
03/08 Assault on Garland Mountain 5K, 9M; Cartersville, GA
03/08 Dances With Dirt Green Swamp 10K, 13.1M, 26.2M, 50K, 50M, R; Dade City, FL
03/08 Land Between The Lakes 10K, 23K, 26.2M, 60K, 50M; Grand Rivers, KY; www.wkrc.org

03/08 Prickly Pear 10 Mile and 50K Trail Runs 10M, 50K; San Antonio, TX
03/08 Q50 Ultras 13M, 25M, 50M; Franklinton, LA
03/08 Roanoke Canal Half Marathon & 8k 8K, 13.1M; Roanoke Rapids, NC
03/09 Dirty Double Trail Marathon 26.2M; Knoxville, TN
03/09 Dirty South Trail Half 13.1M; Knoxville, TN
03/09 Eco Lonestar XTERRA Trail Run 5K, 15K; Sam Houston National Forest, TX

International    
02/15 Actif Epica 130K; Winnipeg, MB
02/22 Shotover Moonlight Mountain Marathon 26.2M; Queenstown, New Zealand
03/01 Annapurna 100 50K, 100K; Pokhara, Nepal
03/01 MSIG HK50 - Sai Kung 13K, 26K; Hong Kong
03/02 Ultramarathon Caballo Blanco 50M; Urique, Mexico
03/08 Dirty Duo Trail and Mountain Bike Race 15K, 25K, 46K; North Vancouver, BC
03/08 Motatapu Icebreaker Off Road Marathon 47K; Queenstown, New Zealand
03/08 Motatapu Off Road Marathon 15K, 42.4K, 49K; Wanaka, Central Otago, New Zealand
03/14 TransLantau 100K; Hong Kong

Join thousands of runners in the 2014 Trophy Series. You're in the running as soon as you run a Trophy Series race. You start accumulating points in either the marathon and longer category or under a marathon category. Click here for details about the Trophy Series.

For more information on these and other races, please visit trailrunnermag.com

 

Dry Max
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