Trailhead Running Presents: Dirt Trails and Pony Tails 5K Athlete Guide
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Transcript of Trailhead Running Presents: Dirt Trails and Pony Tails 5K Athlete Guide
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8/14/2019 Trailhead Running Presents: Dirt Trails and Pony Tails 5K Athlete Guide
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Vr`eahk`f Rummemo \rkskmts
_igkm im thk Vr`eas
R`nk ^kreks
2-2
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_KANIGK!
Im bkh`ac ic Vr`eahk`f Rummemo, _KANIGK ti thes yk`rs_igkm im thk Vr`eas r`nk
skreks! Vhes prigesks ti bk ` cum, nh`aakmoemo, `mf s`ck wigkms imay kvkmt weth
sigkthemo cir kvkryimk. _hkthkr yiu `rk mkw ti tr`ea rummemo ir h`vk ` ait ic
kxpkrekmnk, thes r`nk niursk icckrs sigkthemo umequk cir kvkry rummkr.
Vh`mj yiu cir bkemo ` p`rt ic iur r`nk skreks!
@mf rkgkgbkr, yiurk mit aist, yiurk weth us!
Renhkaak Nreswkaa `mf ^us`m C`r`oi
R`nk Ferkntirs, Vr`eahk`f Rummemo
Ni`nhks, _igkm im thk Vr`eas
Cir girk emci, pak`sk veset4www.tr`eahk`frummemo.nig
Niggkmts `mf suooksteims4emciLtr`eahk`frummemo.nig
G`my phitis thriuohiut thes `thaktk ouefk `rk niurtksy icD`jk Mirth \hitior`phy.
http://www.trailheadrunning.com/http://www.trailheadrunning.com/http://www.trailheadrunning.com/mailto:[email protected]:[email protected]:[email protected]://www.jakenorthphotography.com/http://www.jakenorthphotography.com/http://www.jakenorthphotography.com/https://twitter.com/TrlHeadRunninghttps://www.facebook.com/TrailheadRunninghttp://www.trailheadrunning.com/http://www.trailheadrunning.com/http://www.jakenorthphotography.com/mailto:[email protected]://www.trailheadrunning.com/ -
8/14/2019 Trailhead Running Presents: Dirt Trails and Pony Tails 5K Athlete Guide
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R@NK F@U ^NHKF[AK
?4
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\@NJKV \ENJ[\
@thaktks n`m penj up thker r`nk mugbkr, shert, mf
ithkr oiifeks t kethkr ic thksk tegks `mf
ain`teims. Fimt cirokt ti bremo yiur iwm oiifek
b`o mf wk weaa suppay thk oiifeks!
Cref`y, Miv 8, 2 L 004
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R@NK AIN@VEIM @MF NI[R^K G@\^
Ain`teim cir Fert Vr`eas `mf \imy V`eas
@ustem Refok Bebak Nhurnh
(Emtkrsknteim ic 2266 `mf Nukrm`v`n`)
5>>^trkkt G`p
Crig fiwmtiwm @ustem4 0< geaks (2< gemutks)
\`rjemo4 N`r `mf Benynak
Vhkrk es pakmty ic p`vkf p`rjemo `v`ea`bak `mf thk
r`nk st`rt es dust ` vkry shirt w`aj crig thk r`nk
`rk` (akss th`m > gemutks `t thk c`rthkst piemt).
Ciaaiw r`nk seoms mf viaumtkkrs ti hkap yiu okt
p`rjkf quenjay mf s`ckay im r`nk girmemo!
Benynaks n`m bk r`njkf mk`r thk rkoestr`teim t`bak
bk surk ti bremo yiur iwm bejk ainj `s benynaks weaa
mit bk supkrveskf.
R`nk Niursk `mf G`p (;J)
Vhk niurskst`rts `mf cemeshks im p`vkgkmt but
vkry quenjay turms emti ` gex ic fert, rinj, riits,
`mf guanh. Et ck`turks twestemo, turmemo riaaemo
tkrr`em weth thk kxnkpteim ic wh`t wk `rk n`aaemo
"Hiay Heaa" (`s em hiay niw th`t's ` BEO heaa) `t geak
2. Gist ic thk r`nk es im ` fesn oiac niursk si bremo
yiur Cresbkk cir ` o`gk `ctkr thk r`nk!
@ saefkshiw ic thk ;J niursk, emnaufemo tkrr`em, es`v`ea`bak t4
www.tr`eahk`frummemo.nig/tr easkreks.htga.
GKFEN@A @^^E^V@MNK
Gkfenemk em Giteimweaa bk t thk st`rt/cemesh aemk
`mf im niursk.
http://www.austinridge.org/http://www.austinridge.org/http://goo.gl/maps/NrjHPhttp://goo.gl/maps/NrjHPhttp://www.trailheadrunning.com/images/DirtTrails5K_CourseMap.jpghttp://www.trailheadrunning.com/images/DirtTrails5K_CourseMap.jpghttp://www.trailheadrunning.com/trailseries.htmlhttp://www.medinmotion.com/http://www.medinmotion.com/http://www.austinridge.org/http://www.medinmotion.com/http://www.medinmotion.com/http://www.trailheadrunning.com/images/DirtTrails5K_CourseMap.jpghttp://www.austinridge.org/http://www.medinmotion.com/http://www.trailheadrunning.com/trailseries.htmlhttp://www.trailheadrunning.com/images/DirtTrails5K_CourseMap.jpghttp://goo.gl/maps/NrjHPhttp://www.austinridge.org/ -
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R[M ORKKM! RK^\IRV NKRVECEKF KSKMV
_k n`rk `biut thk egp`nt wk g`jk im thk
kmverimgkmt si wk h`vk p`rtmkrkf weth thkNiumnea
cir Rkspimsebak ^pirt`mf rk Rk^pirt Nkrtecekf cir
thk kmterk Vr`ea R`nk ^kreks. _h`t fiks thes gk`m9
_eth ` ckw sg`aa nh`moks, wk `rk g`jemo ` beo
egp`nt. Em thk 2. V`jk Imay _h`t Uiu _`mt `t \`njkt \enjup
_k s`vkf ivkr 6< piumfs em p`pkr `mf g`tkre`as!
6. N`rpiia ir Bejk ti thk Kvkmt
Girk `mf girk `thaktks `rk refk sh`remo ir nynaemo.
;. Ipt Em4 herts `mf Cemeshkr's @w`rfs
0% ic `thaktks tiij `fv`mt`ok ic thes ipteim.
Niggumety emviavkgkmt emnaufks4
0. Aegetkf [sk ic Bei Cukas
2. Mi ^tyrici`g/\iaystyrkmk \`nj`oemo
>. Ain`aay ^iurnkf Ciif/Bkvkr`ok
6. Kni-Crekmfay \irt`-\itteks
;. Oevk B`nj - ^uppirt Ain`a Nh`reteks/Busemkssks
Cir girk emcirg`teim im iur Oi Orkkm kvkmt,
pak`sk veset iur ^ust`em`beaety p`ok `t4
www.tr`eahk`frummemo.nig/sust`em`beaety.htga
http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/women-on-the-trails-race-series-achieves-certification/http://www.councilforresponsiblesport.org/women-on-the-trails-race-series-achieves-certification/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/ -
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R@NK EMCIRG@VEIM4 By Vipen(Em `aph`bkten`a irfkr)
@w`rfs
@w`rfs weaa bk oevkm ti thk tip thrkk
ivkr`aa cemeshkrs. Kvkryimk weaa rknkevk
cemeshkrs oect umequk ti k`nh r`nk!
@ok Gemegug
\`rtenep`mts gust bk `t ak`st 06 yk`rs iaf.
Benynaks
_k kmniur`ok p`rtenep`mts ti refk thker
bejks ti thk kvkmt! Nhknj iut
www.tr`eahk`frummemo.nig/tr easkreks.htga cir emtkr`ntevk riutk g`ps, benynak s`ckty teps, mf w
yiu n`m ainj up yiur bejk im r`nk f`y (pak`sk bremo yiur iwm ainj).
N`rpiia / Refk ^h`rk
_k kmniur`ok p`rtenep`mts ti n`rpiia ti thk kvkmt! Cir girk emcirg`teim, oi ti
www.tr`eahk`frummemo.nig/tr easkreks.htga
Niursk G`rjemo
Vhk niursk weaa bk vkry wkaa g`rjkf. Ir`mok ca`os weaa bk uskf thriuohiut thk niursk ti emfen`tk
nirrknt niursk ferknteim. A`rok "_rimo _`y" seoms mf ykaaiw/ba`nj "N`uteim" t`pk weaa bk uskf t
emfen`tk rk`s th`t rummkrs shiuaf mit oi. Ec yiu p`ss by imk ic thksk g`rjkrs, turm riumf.
Siaumtkkrs weaa bk im thk niursk ti ssest rummkrs.
Vhk r`nk vkmuk weaa bk wkaa g`rjkf weth seoms si `thaktks `mf spknt`tirs jmiw whkrk ti oi cir
p`rjemo, r`nk st`rt/cemesh, p`njkt penjup, ktn. Siaumtkkrs weaa bk t thk r`nk vkmuk ti ssest rummkr
`mf spknt`tirs.
Nups
Vhkrk weaa bk MI nups t thk ef st`teims. @thaktks rk strimoay kmniur`okf ti rkceaa usemo thker iw
w`tkr bittaks. Vhes es ti suppirt iur nkrtecen`teim by thk Niumnea cir Rkspimsebak pirt.
Fios
_k aivk iur ciur-akookf curry crekmfs but pak`sk jkkp thkg t higk.
Frip B`os
Mi iccene`a frip b`os ir `rk`s rk v`ea`bak. \a`m ti jkkp my etkgs (nh`mok ic naithks, ktn.) weth
c`geay ir crekmfs ir jkkp em yiur n`r. Vr`eahk`f Rummemo es mit rkspimsebak cir aist ir stiakm etkgs.
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\`njkt \enjup
@thaktks rk strimoay kmniur`okf ti
penj up thker p`njkts bkcirk r`nk
f`y: hiwkvkr r`nk f`y p`njkt penjup
es `v`ea`bak. Oi ti
www.tr`eahk`frummemo.nigcir
p`njkt penjup tegks mf ain`teims.
BUIBEm `m kccirt ti rkfunk kvkmtw`stk, pak`sk bremo yiur iwm b`o cir
p`njkt penjup. Iur gitti, _k
privefk thk oiifeks, yiu privefk thk
b`o.
\`rjemo4 N`r `mf Benynak
Vhkrk es pakmty ic p`rjemo cir n`rs
`mf benynaks naisk ti thk r`nk st`rt
cir k`nh vkmuk. _k kmniur`ok n`rpiiaemo whkmkvkr pissebak. Ciaaiw viaumtkkrs mf p`rjemo seom
@A_@U^ ainj yiur n`r `mf t`jk yiur jkys. Cir girk emcirg`teim im refksh`remo ir benynak g`ps,
nhknj iut thk N`rpiia ir Refk Uiur Bejk sknteim icwww.tr`eahk`frummemo.nig/tr`easkreks.htga.
\hitior`phy
D`jk Mirth \hitior`phy weaa bk im thk niursk ti n`pturk aa thk r`nk f`y kxnetkgkmt! \hitis weaa
`v`ea`bak cir CRKK kakntrimen fiwmai`f mf/ir p`pkr premts purnh`sk t4
www.d`jkmirthphitior`phy.nig.
\irt-@-\itteks
\irt-`-pitteks weaa bk `v`ea`bak cir aa p`rtenep`mts mf spknt`tirs thriuohiut thk kvkmt. @mf wk w
h`vk \AKMVU ic tieakt p`pkr tii!
\rk-r`nk Gkktemo
Vhkrk weaa bk brekc prk-r`nk gkktemo 0< gemutks bkcirk thk r`nk st`rts `t thk st`rt aemk ciaaiwkf
thk t`r p`moakf B`mmkr. Vhkm thk r`nk weaa bkoem prigptay im tegk.
R`nk F`y Rkoestr`teim
R`nk f`y rkoestr`teim weaa bk v`ea`bak. \@UGKMV SE@ NRKFEV N@RF IR N@^H IMAU.
Mitk th`t k`nh r`nk es n`ppkf t 2.0 geaks) `mf/ir 0
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R`nk Vegemo
Vhes kvkmt es mit nhep tegkf. @ a`rok tegemo nainj weaa bk
`t thk st`rt/cemesh aemk cir rummkrs ti skk thker ivkr`aa
rum tegk.
Rkcumf, R`nk Kmtry
Rkcumfs rk mit v`ea`bak. R`nk rkoestr`teim tr`msckrs`rk im ` n`sk by n`sk b`ses, `mf thk r`nk iro`mez`teim
gust bk mitecekf `t ak`st 06 f`ys preir ti thk kvkmt.
^kk `asi n`mnkaa`teims fuk ti emnakgkmt wk`thkr
(_k`thkr).
Rksuats
Imay thk tip thrkk ivkr`aa cemeshkrs weaa bk `mmiumnkf.
Vhes es `m umtegkf kvkmt.
^nhw`o
@aa rkoestkrkf p`rtenep`mts weaa rknkevk sict, nittim
aimo sakkvkf shert weth thk r`nk aioi im thk crimt.
Cemeshkrs weaa rknkevk umequk cemeshkrs oect t thk
cemesh aemk. Vhkrk weaa bk fecckrkmt cemeshkrs oect cir k`nh ic thk ;J r`nks.
^hiks `mf Naithemo
Vr`ea-spknecen pp`rka (shiks, naithemo) es mit mknkss`ry cir thk kvkmt. Hiwkvkr, thk niursk es icc-
ri`f si thkrk `rk pakmty ic ippirtumeteks ti kmniumtkr rinjs, trkks, n`ntus, brush, `mf ithkr themo
th`t snr`pk, stemo, ir betk. \ak`sk t`jk `my prkn`uteim mknkss`ry ti kmsurk cum mf s`ck kvkmt.
^pknt`tirs & Jefs
K`nh niursk es spknt`tir-crekmfay weth skvkr`a pa`nks ti nhkkr thaktks im furemo thk r`nk `mf/ir
gkkt up weth thaktks t thk pist-r`nk nkakbr`teim. Vhkrk rk pakmty ic pa`nks cir jefs ti rum mf
pa`y furemo thk kvkmts: hiwkvkr, nheafrkm umfkr thk `ok ic 03 gust h`vk `fuat/ou`rfe`m
supkrveseim t aa tegks. Nhknj thk r`nk niursk g`p cir rk`s th`t rk g`rjkf s spknt`tir crekmfa
Mitk4 pknt`tirs rk mit aaiwkf im thk ntu`a r`nk niursk furemo thk kvkmt.
^t`r ^p`moakf B`mmkr
Vhes es @gkren`. F`rm reoht wk weaa h`vk thk t`r p`moakf B`mmkr!
^t`rt _`vks
Vhes es g`ss st`rt kvkmt whkrk aa rummkrs st`rt t thk s`gk tegk. Vhk r`nk nainj weaa bkoem wh
thk r`nk st`rts. _`vk st`rts weaa mit bk uskf.
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^t`rt/Cemesh Aemk
Vhk st`rt mf cemesh aemks rk em thk s`gk ain`teim mf g`rjkf weth ppripre`tk seom`ok.
Vegk Nuticc
Vhkrk es ` twi (2) hiur tegk nuticc cir thes kvkmt. R`nk ferkntir(s) h`vk thk reoht ti puaa `myimk ic
thk niursk t my tegk cir s`ckty rk`sims.
[pf`tks mf Emcirg`teim@my g`dir nh`moks ir upf`tks ti thk r`nk ir rka`tkf kvkmts weaa bk k-g`eakf ti thk p`rtenep`mts,
pistkf im C`nkbiij, `mf upf`tkf im thktr`eahk`frummemo.nigwkbsetk. \ak`sk nhknj thksk rk`s
ckw f`ys bkcirk thk kvkmt si yiu h`vk thk a`tkst emcirg`teim.
Siaumtkkrs
_k aivk iur viaumtkkrs! Siaumtkkrs n`m rkoestkr ti hkap weth `m kvkmt by oiemo ti
www.tr`eahk`frummemo.nig/tr easkreks.htga`mf naenjemo thk Siaumtkkr aemj umfkr thk spknecen
r`nk. @aa viaumtkkrs weaa rknkevk r`nk-spknecen t-shert, pist-r`nk ciif, mf iur umfyemo or`tetufk!
_`evkrs
@aa rummkrs mf viaumtkkrs gust seom w`evkr `s p`rt ic thker r`nk kmtry/viaumtkkr prinkss.
_`tkr ^tip(s)
Vhkrk weaa bk `t ak`st imk w`tkr stip im thk niursk whkrk w`tkr weaa bk privefkf.
Vhkrk weaa bk MI nups t thk w`tkr stips. @thaktks rk strimoay kmniur`okf ti rkceaa usemo thker iw
w`tkr bittaks. Vhes suppirts Vr`eahk`f Rummemosnkrtecen`teim by thk Niumnea cir Rkspimsebak ^pirt
_k`thkr
Vhk r`nks weaa t`jk pa`nk r`em ir shemk. Vhk imay kxnkpteim weaa bk em thk n`sk ic aeohtkmemowhkrk
thk r`nk weaa bk pistpimkf cir 2< gemutks ctkr thk a`st aeohtkmemo/thumfkr strejk. Vhk r`nk weaa bk
fka`ykf up ti 0 hiur. Ec skvkrk wk`thkr fiks mit aaiw cir s`ck r`nemo nimfeteims, thk r`nk weaa bk
n`mnkaakf `mf mit rksnhkfuakf cir ` cuturk f`tk.
Rkcumfs weaa mit bk essukf bkn`usk `agist `aa ic
thk suppaeks `mf skrvenks cir thk kvkmt gust bk
purnh`skf wkaa em fv`mnk ic thk ntu`a kvkmt
f`tk. A`st gemutk upf`tks weaa bk pistkf im
Vr`eahk`f Rummemos wkbsetk, C`nkbiij p`ok,
`mf `m k-g`ea weaa bk skmt iut ti `aa prk-
rkoestkrkf p`rtenep`mts.
Vh`mj yiu cir diememo us
`mf h`vk ` ork`t r`nk!
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