Welcome New BTRBC Member!
If you are new to running trails in Boulder and the surrounding areas you are in for a real treat. There are some amazing trails in this part of the country.
First off, I’d like to thank you for joining the Boulder Trail Running Breakfast Club (BTRBC) and I hope you enjoy yourself and discover a new, or expand your current, passion for running.
This article is for those of you that prefer to have a little knowledge of something before you jump in with both feet. So read this article, let me know if you have any questions, and join us on a run!
To get a feel for what the group is about, make sure to check out our summer season highlight videos. For additional trail running guidance and techniques, please check out Trail Ambitions on YouTube.
Logistics
When: Saturday mornings (except on occasion), all year round, and in most conditions. The specific time will be posted in each meetup, however it is typically 7:30a or 8:00a during the winter months and earlier during the rest of the year.
NOTE: The posted time of the event is for the first carpool spot, if applicable. The actual start of the run may be much later, depending on where the trailhead is. Please read the event’s description for details.
What: Trail running (and typically technical mountain trails) and breakfast (optional).
Where: Varies – routes (meetups) are scheduled a few days prior to each weekend and the restaurant location is usually determined during the run, unless we have planned for a trailhead breakfast, which will be potluck, and immediately follow the run.
5 minute rule and cancellations - we may wait around for about 5 minutes after the scheduled start of a run / carpool in the event someone is running late, and we are expecting them to show. If you anticipate that you may be later than 5 minutes you should contact the organizer in advance and we can wait (assuming it's not crazy late).
The organizer's cell phone number is usually included at the bottom of each meetup event post. As a courtesy, please text (or call) if you have RSVP'd to an event, are not going to make it, and haven't had a chance to change your RSVP prior to the start time or carpool time.
If the meeting spot is within cell phone coverage, we usually monitor the RSVP list to see if there are any last minute cancellations. If you have RSVP'd and can't make it, please change your RSVP even as late as the event time.
NOTE: It is common for trailheads to be out of cell coverage, so please take this into consideration.
Saturday runs are typically posted on Wednesday or Thursday of the week. When possible we will estimate the distance, elevation gain, and run time.
In the winter time we tend to stay close to Boulder, however during the summer time we try to get into the high country as much as possible. Depending on the location of the trailhead, we will either meet at the trailhead, or have 1-2 carpool options. The drives can be anywhere from 15 - 45 minutes.
We usually have a run every Saturday. Summer start times are usually meeting at the first carpool spot around 6:30a or so. This gives us enough time to get to the trailhead by 7:30a or so. During the winter times we try to get started around 7:30a or 8:00a. The earlier start in the summer is for two reasons 1) to beat the heat, and 2) the runs are typically longer and we can get back earlier in the day.
Winter runs are typically 2-3 hours; however, in the summer they can be all day events where we get back late in the afternoon. If you have time limitations, please plan accordingly (e.g. running the shorter option, driving separately, etc.).
Breakfast may be at a restaurant or at the trailhead. The restaurant varies based on the location of the run, and is usually decided during or after the run. When we plan breakfast at the trailhead, there will be mention of this in the run description, or added to the event discussion. In the discussion attendees can respond with what they intend to bring to share with the group.
The enjoyment and closeness of the group is based on mutual respect and safety. We expect everyone that joins to share this attitude and mentality. This is not a rule to be enforced, this is just what friends and respectful humans do.
Participation
When I receive inquiries from new members it is typically to ask how fast the group is and whether they’ll have a problem keeping up. This is tricky, considering where we like to run. For example, your sea level road 10k time won’t translate well to running up the side of a mountain on loose rock at 11,000 ft. …and for that matter; there isn’t a whole lot of running going on when things get real steep and technical anyway. With that said, you will be amazed at what you can run on with a little bit of time spent on the trail.
The reality is that all you really need is a solid endurance base and a good attitude to get started mountain running. Building your base comes from running regularly and gradually increasing your miles on uneven surfaces …your attitude, well, that is beyond the scope of this article ;-)
I have come up with a very unscientific checklist to help you decide if/when to join a run. You should be able to respond “yes” to the following items.
Are you a fun person?
If there was a race, not at altitude, of the same distance as the planned run, would your current level of fitness enable you to complete it?
Could you hike for the same amount of time as the planned run?
Do you have an idea of the amount of fluid, fuel, and electrolytes that you will need to safely get you through the planned run?
Do you have an idea of how you will carry those items and what will be the necessary clothing to keep you safe on the run?
If you are unsure of the last two bullets, you will want to contact the run organizer beforehand and ask questions..
Expectations
The runs that we do have a number of variables:
Pace
Distance
Terrain (technical nature of the trail)
Elevation
Each of these need to be taken into consideration (individually and collectively) when determining your comfort level with a run. I will help in any way I can to answer any of your questions, so feel free to contact me (or the organizer) after a run has been announced.
Pace
In most cases this won't be an issue. We have a very diverse group, meaning we have fast people and we have not so fast people. Since we typically run technical mountain trails at altitude there is a good mix of hiking and running. With that said, it is best to monitor who signs up for each run. As you get to know the members you will be able to determine if other slower or faster runners are attending and gauge whether or not you can hang with them.
Distance
During the winter and earlier in the season we tend to do shorter distances with times around 2-3 hours (10 - 13 miles). During the summer we increase the miles based on the group's conditioning and usually average around 13 - 18+ miles per run (lasting 4-6+ hours). With that said, there are opportunities to cut the route short if you are not up to the full distance yet. It is best to coordinate that with me or the week's organizer beforehand, unless you are familiar with the route. Out/back routes work best for this; however, there are also options to run a loop in reverse to meet up with the group as they come around. The important thing here is safety. During the summer months when we are running in the mountains it may not be practical to be on your own if you want to cut back earlier. In these cases you can either invite a friend or hold off for another week. If you are new to mountain running, please consider the estimated time more so than the distance when deciding to attend and/or preparing for a run..
Terrain
You should be prepared to run on very technical terrain (meaning uneven surfaces, rocks, roots, mud, water crossings, etc). Not all trails have these elements; however, it is likely that you will encounter some or all of them at some point on most runs. If you are new to running or have been running exclusively on paved roads, this can be a challenge at first, however you will find that you either love it or hate it. If you hate it you probably won't last as a trail runner, and if you love it you may find yourself getting bored running on anything else.
For additional information regarding techniques for running on technical terrain, check out the notes from the Technical Trail Running 101 session that we conduct periodically.
Elevation
We have the fortune of living next to some of the most amazing mountains in the world, and we try to take advantage of them as much as possible. Many of the trails we do during the summer will start at 8-9k feet and go up from there. It is very humbling at first, if you are not used to running at that altitude, however your conditioning will adjust to it the more you do it. Although it is more difficult to run at this elevation, the rewards definitely exceed the effort.
The group's MO is more social in nature than hard core running - meaning that we frequently stop to make sure the group is together and that everyone is OK. With that said it is expected that everyone holds his/her/their own and knows his/her/their limits. The group is very helpful when it comes to sharing knowledge, so it is important that you ask questions if you are unfamiliar with how to prepare for the runs. By "prepare" I mean understanding what to wear, amount and type of fluids, amount and type of fuel, etc.
Preparation
1) Bring water. A good starting point is 20-25 oz/hr. The more you run the better you will be able to determine the right amount for you. Running in Colorado, especially in sun exposed areas and at altitude, the air is very dry and water evaporates quickly. Many of the group members prefer to wear a hydration pack on their back. Our favorites are by Ultimate Direction and Nathan. You can get them at REI (and many other places). Carrying water on your waist or in your hands is fine too; however, it may be difficult to carry enough unless A) you don’t need as much, or B) you have a way to refill on the trail (make sure you are aware of a water source ahead of time if you are depending on option B).
2) Bring food. Our bodies mostly burn carbohydrates for energy and most people will have a couple hours or so stored in their body at any one time. Many of our runs will be longer than a couple hours, so it is important that you have some way to replenish some of the carbs that you burn. A good starting point is 260 calories/hr (based on a 160lb male). Again, the more you experiment the better you will be able to determine the right amount for you. There are many options in this area from gels to real food. It is a good idea to try different options on a short run first to see if it is something your stomach will handle while running. It is recommended that you bring multiple options on a run. What works for shorter runs, may not be as enjoyable after several hours of running.
3) Electrolyte source - e.g. a fluid mix, Endurolyte caps, or check to see if it is in your food. Electrolytes are necessary for a lot of things, in particular they will help you absorb the fluids you take in on the run. A body low in electrolytes can turn into a very serious situation.
4) Sun screen. While running in very beautiful areas one hour can quickly turn into two or three. Combine this with sun exposure, above tree-line, and you can get a pretty nasty burn.
5) Wicking clothing is essential. At times there can be wide temperature swings, especially when the route climbs several thousand feet. Clothing that will keep the moisture away from your body will keep you warmer or cooler as necessary. Wicking socks will reduce blistering. Lightweight seasonal clothing for winter or high elevation windy conditions is also recommended.
6) Shoes/Traction. The reality is that everybody you ask will have a different opinion; here’s my brief version: Snug fitting with gummy rubber soles for better control on technical terrain, especially wet rocks. Lighter the better. Avoid Gore-Tex in the summer, it won’t allow your shoes to drain water as well. For winter conditions, especially ice, you can’t beat La Sportiva Hobnails for traction. Save a used pair of shoes and screw a set into your shoes in the fall and never miss a beat. Kahtoola Microspikes are also very good for deeper snow conditions and ice (don’t bother with spring coil based YakTrax - they break easily on this type of terrain, and they don't help on ice).
7) Change of clothing. After the run we typically eat breakfast at the trailhead, weather permitting, or find a place to have breakfast. It is much more comfortable to have a dry set of clothes to change into, than to sit around for another hour or so in sweaty clothing. At a minimum, a change of socks and shoes will feel amazing.
For more on preparing for winter conditions, check out my article Winter Running Conditions.
Again, welcome to the group and I look forward to seeing you on the trails!!
Scott Miller
BTRBC Organizer
Meetup.com/Boulder-Trail-Running-Breakfast-Club
Note: Any guidance in this article is intended for informational purposes only and is the opinion of the author, nothing more. You are expected to make your own decisions, and ultimately be responsible for yourself.