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 are the distances of the runs? Anywhere between 5 and 20 miles. I have provided a distance and elevation profile with most of the circuits. Check them out on the trails page. Is there a fee to join? Not today. Where do I join? Right here. 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 5 people. What is the terrain like on the trails? It depends on where we go. Trails through the redwoods will generally be soft and cushy with some mud. You will also encounter roots, rocks, deadfall and the occasional newt and bannana slug. The trails in Marin are dry with loose rocks, packed dirt and gravel. 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 a cat is very rare but rattlers are plentiful during the summer.

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.