Table of Contents
Preface 8
Introduction 9
1 Trail-Specific Training 11
1.1 What Qualifies as a Best Run? 11
1.2 Glossary of Trail Terms 15
1.3 Caution! Rough Road Ahead-The Unique Challenges 17
1.4 Trail Safety 19
1.5 Equipment 21
2 Choosing the Right Trail 25
3 The Galloway Run-Walk-Run Method 29
3.1 Better Control on Uneven Terrain 29
3.2 No Need to Eliminate the Walk Breaks 31
3.3 Run-Walk-Run Ratios on Smooth Trails 32
3.4 Adjusting Walk Breaks on Trails 33
4 Terrain Training 37
5 Hill Training 41
5.1 The Hill Workout 44
5.2 Saving Strength for the End of Trail Runs 45
5.3 Biggest Mistakes: Too Long a Stride and Bouncing Too Much 46
6 Scenic Races 49
6.1 Big Sur International Marathon 50
6.2 Big Wild Life Runs 52
6.3 Missoula Marathon/Half Marathon/5K 54
6.4 Ogden Marathon/Half Marathon 56
6.5 Deadwood Mickelson Trail Marathon and Half Marathon 58
6.6 The Marathon To Finish Breast Cancer/26.2 with Donna/13.1 with Donna 60
7 The Trails 63
7.1 WEST 63
7.1.1 South & North Kaibab Trail 64
7.1.2 Tahoe Flume Trail 68
7.1.3 The Western States Trail 70
7.1.4 Pacific Crest Trail (PCT) 72
7.1.5 Red Rock Canyon 76
7.1.6 Porcupine Creek Trail-To North Dome 78
7.1.7 Catherine's Pass 80
7.1.8 The Bonneville Lake Shoreline Trail 82
7.1.9 The Alaska Basin Trail 84
7.1.10 Jenny Lake Trail 86
7.1.11 Hyalite Canyon Trails 88
7.1.12 Rattlesnake National Recreation Area 90
7.1.13 Coeur d'Alene Lakefront Trail 92
7.1.14 Cougar Mountain 94
7.1.15 Point Defiance Park Trails 96
7.1.16 Portland's Forest Park 100
7.1.17 Lithia Park 102
7.1.18 Marin County Coastal Trail 104
7.1.19 Colorado Trail 106
7.1.20 Barr Trail 108
7.1.21 Garden of the Gods 110
7.1.22 Pino Trail 112
7.2 MIDWEST 115
7.2.1 Minneapolis Lakes 116
7.2.2 Berkie Trail 118
7.2.3 Katy Trail 120
7.2.4 Lawrence, KS 122
7.2.5 Lakefront Trail 124
7.2.6 The Illinois Prairie Path (IPP) 126
7.3 SOUTH 129
7.3.1 North Shore Trail 130
7.3.2 Huntsville State Park 132
7.3.3 Hooper Road Park 134
7.3.4 Bethel Mountain Trail 136
7.3.5 Elkmont Loop Trail 138
7.3.6 Cades Cove 140
7.3.7 Fort Clinch State Park 142
7.3.8 Mountains-to-Sea Trail 144
7.3.9 Monte Sano State Park Trails 145
7.3.10 Pisgah National Forest 146
7.3.11 Frances Marion National Forest 148
7.3.12 Shelby Farm Trails 150
7.3.13 Kennesaw Mountain Trails 152
7.3.14 Chattahoochee River National Recreation Area 154
7.3.15 Piedmont Park 156
7.3.16 Point Washington State Park 158
7.4 Mid-Atlantic 161
7.4.1 Chesapeake & Ohio Canal Trail 162
7.4.2 High Bridge Trail 166
7.4.3 The Schuylkill River Trail 168
7.4.4 D&R Canal Trail 170
7.5 New England/New York 173
7.5.1 Central Park 174
7.5.2 Walden Pond Trail 178
7.5.3 The Island Line Trail 180
7.5.4 The Presidential Range Trail 182
7.5.5 Air Line State Park Trail 184
7.5.6 Acadia National Park 186
7.5.7 Rockefeller State Park 188
Credits 190
