We’ve started a new podcast show that will feature a new topic each episode relating to trail running. We want your questions! Ask us on social media with the hashtag #asktrail and you may be featured on the next episode!

In our first show, we talk about the upcoming Barkley Marathons and answer YOUR questions.

 

Barkley Marathons

Each year in April, 40 athletes come from around the world to compete at the Barkley Marathons. It begins between midnight and 11 a.m. with the exact time being determined by the blowing of a conch shell. After the shell is blown you have one hour before the race begins. The course is built around five loops. There are no aid stations on the course or pacers. It is a race that truly tests your limits.

Jamil has competed in it twice. Out of the 60 or so ultras he has run in he has yet to finish the Barkley Marathons race. In 2014, Jamil completed three loops and in 2015 he did four loops.

“Barkley 2016 in the cards?”
Long story short, no it was not in the cards. He got into the race and was training and intending to compete. However during his training he encountered injuries that kept him from starting the race. It’s hard to know, “When to give up your goal race.” In races you, “Power through…mentally in ultras, I kinda wanna finish them at all costs.” It is a difficult decision when, “Dropping out of a race before the race begins, especially when it is a dream race. For a race like Barkley you need to be on 100%…even in top shape you need to be prepared for anything.”

“What coping mechanisms do you use when you have to drop out of a race during or before it even starts?”
Find something else that inspires me and look to the future. What else is out there? Discover your next race and start putting energy towards getting better for that race. Find what can be put in its place? Most importantly is to move forward, move on, and don’t dwell on it.

“I heard if two runners are left and happen to be heading out on their last lap, Laz will make the runners run the loop in opposite directions? Is this true?”
Gary Cantrell (Laz) is the race director. He structures the race so it opens up an opportunity for runners to test their limits. Therefore the first two loops are in a clockwise direction and the second two loops are in counter-clockwise rotation. On the fifth loop if two runners come in together they do have to go out in opposite directions. Prior to this rule being implemented there were two runners that ran the last loop together, but that made it too easy. This race is designed to be very difficult.

“How do you mentally prepare yourself for how long it takes to complete each lap?”
Each loop at Barkley, for top runners, is about nine hours. Keep in mind there are no aid stations and no course markings. You have to be prepared with not just nutrition and clothing, to combat any weather, but also mentally prepare to be out there a long time. Last year, Jamil’s first loop was around nine hours. The next two were closer to 11 hours. Then loop four turned into an all night affair. “I actually slept out in the woods, it was about a 21 hour loop at the end of the day.”

“I actually slept out in the woods, it was about a 21 hour loop at the end of the day.”

Mentally Jamil finds that he just needs to make sure he is prepared with any physical needs food or equipment/gear to encounter anything out on the course. Having the physical needs taken care of as much as possible helps the mental. For mental alone he thinks, “Just go, just go for it … I try not to think of how long I will be out there I just try to get it done as soon as I can.”

“Is it possible to complete a major ultra- even Barkley- without a crew and what kind of preparation it requires to go solo?”
Each time Jamil has attempted Barkley he has had a crew, but you only see your crew two times in a day. However Jamil has run two major ultras without a crew or pacers. The first was Hurt 100 and then UTMB. “It is definitely doable; you need to spend a little more time preparing especially your drop bags. Also utilize the aid stations. They are out there to help. When I was at the Hurt 100 I found that they had an amazing team out there.” On the subject of pacers, runners will a lot of times link up on course. That is key. “I definitely used that to my advantage during UTMB this past year.”

“Other non caffeine ideas for staying awake and alert at Barkley? Cold showers, applied point pain, excessively loud music, etc. Any weird stuff the old timers do?”
Jamil actually practices sleep deprivation. When he is putting on a 100-mile race, like Javelina Jundred. It is not uncommon for him to go 24, 30 to nearly 40 hours without sleep. During these experiences he uses strategically placed caffeine. As far as weird stuff goes he posturized, “Maybe slapping myself in the face.”

At Barkley during the infamous loop four he was out on the trail and thought, “I could do a powernap for 10 minutes… and slept for 45 minutes.” After this it just derailed from there. Jamil entered a delusional zombie like state which lead to his eventual dropping of the race.

“I heard some guys do Icy Hot to certain body parts but didn’t by it. But who knows? Endurance folks are not known to be too conversational.”
“I don’t know about Icy Hot.” But sometimes the weather conditions out there can be to your advantage. At Barkley, during the night it can get to 15 degrees Fahrenheit. Since it is so cold it can be good motivation to keep moving.

“I’m the type that will keep running when I should quit. What signs are indicative of calling it quit, body over mind when attempting an ultra of Barkley’s magnitude?”
“I don’t know if I’m a very good example, because I don’t like to call it quits at all costs.” With a race like Barkley, “I’m going there with the mind set to just complete the race at any cost, even if that wrecks my body. I pounded my feet so bad there I didn’t have the feeling come back for a month.”

“I think we can all push harder than we think.”

However Jamil goes on to mention that, “If I had a bone sticking out of my body that is definitely gonna be time to stop the race. I think we can all push harder than we think.” When going after a goal race, like Barkley, you need to go there with an all-in mentality. If there isn’t that inherit drive then it can affect your race. It is inevitable that you will be in a lot of pain, that is all part of doing ultras. The trick is not looking for reasons to back out. It is important to focus on the positive elements of pushing forward not harping on reasons to drop. This can apply to any race: first ultra, first mountain 100, or any other big races that will push you farther than you have gone before. “If you really want it you can push through.”

Warning signs: could be heart problems or hard time breathing, Or as Jamil said before, if he had a broken bone or was going to bleed out then that would be a warning sign to discontinue the race. (This is not professional medical advice, seek help from a doctor or the medical team at the race.)

“When you get to that deep and dark moment in the race when you feel terrible what is your go to feeling you confide in to get you to the finish?”
“For me I like to think about something that was worse and how this experience isn’t that.” Doing this comparison it allows for some perspective. With any ultra there are a series of peaks and valleys, and not just the kinds you are running on. It is a mental and physical roller coaster of feeling great and then having a rough patch. Whenever you are in a valley just know you can push through and get out of it soon. What can you do to climb out of the valley? Ask yourself some questions: have I been drinking enough water, eating enough, do I need more salt? Listen to the mind and body to figure out what I need to do to make the situation better.

“If you really want it you can push through.”

“Question: at what point of the race do you decide to push your limits? Like most races I question my willingness post race to what I was actually capable of?”
During loop three at Barkley this last year Jamil was running with another runner. He could tell the other guy was fading and was going to be done after this loop. There was a decision to be made. Jamil ended up going on ahead and pushing through. “Soon I was running down the hill and just going for it.” There is a quote by one of the Barkley finishers, Andrew Thompson, “You got to be your own man (own woman) at some point.” Meaning you can’t rely on others, you need to make your own decision at some point. And that is all part of Barkley it is a solo journey for the most part.

“Do you bring a license plate from your state or can your bring one from a different state to give Laz?”
If you watched the documentary video or have seen pictures from the race you will notice a bunch of license plates hanging between some trees. As part of your entry fee a first time runner needs to bring a license plate from there own state.

Jamil’s final thoughts on Barkley:
“I definitely have unfinished business with Barkley. I do plan to go back. I love Barkley because it evolves and changes and that is exciting, there is so much unknown surrounding it.”

 

Rolling Ankles

“I’m recovering from a dodgy ankle. Should I build up on flat roads or redevelop the strength on trials and hills?”
Coming back from an ankle injury you want to make sure it stays stabilized. “I’ve used RockTape or Kinesio Tape with great success.” Even while running a 100-mile race with a badly rolled ankle Jamil has found when taping the ankle it will be okay.
Don’t stay away from trails but do pick one where you are less likely to hurt or roll it again. Also make sure to tape it until the strength has built back up.

Downhill Running

“I would appreciate advice on downhill running…I’ve fallen twice. And now I over think every thing now. Advice on downhill and getting back to a comfort zone (or getting over that anxiety with downhill trails)?”
There are a few factors in falling down hill and getting comfort level back up. The first is to run on trails that don’t have a lot of loose gravel or rocks. This will make it feel more manageable and not out of control. Second, is to watch out on using the breaks. “I like to think that I am a kid and just let gravity take me down the hill and go with the trail. Often times when I try to slow down is when I do fall.” Third, just focus on foot placements, almost jump down the trail to step on a rock or avoid it.

“Trail running passing etiquette as it relates to races. I moved over during a race to let someone faster pass me and I face-planted in the mud. Is there an expectation that slower runners move over? Or is the responsibility for passing on the passer?”
This definitely falls on the person passing. Since they are the one overtaking the position. It is just best for everyone to keep in mind that there are other trail users. We can all become better about our communication on the trails. Then we can all be safe and have fun. Also in this day and age headphones can be an issue with loud volume. “I’m not trying to be your dad,” it’s just a factor and another reason we should watch out for each other. That’s what trail running is all about enjoying the land together and being there to watch out for each other.