1	"Tory Klementsen" Tory Klementsen Journey Fitness
2	"Trail running is just what..." Trail running is just what it sounds like…running on trails. Trail running can be more fun and fulfilling than road running. It is a little easier on the knees It is a little tougher on the muscles It helps build muscles, balance, stability, and proprioception because of the variety of terrain
3	"Gloves" Gloves Cell phone, fully charged ID Snacks Hydration First aid kit Shoes Clothes in layers (technical fabrics are best) Socks (carry extra pair) Brains Hand warmers
4	"Fleece hat" Fleece hat Ear Warmers Hands Mittens are warmer than gloves Socks Wicking material Carry an extra pair Shoes Trail shoes are best Have a pair in the car to change into after Top Layer 1 Wicking layer closest to skin Technical Fabric Layer 2 Fleece or other loose, warm layer Insulation between layers 1 and 3 Layer 3 Water resistant/proof jacket Best with vents so sweat doesn’t trap inside
5	"Trail running pack" Trail running pack Trail running shoes Protect your feet a little better than regular running shoes GPS Compass Camera Gaiters
6	"It might be best to..." It might be best to stick with BROWN socks Bring a towel and extra change of clothes in case you get dirty…oh let’s face it, on the best runs you get REALLY dirty. Bring a bag to put dirty clothes/shoes in Bring baby wipes or damp towel to clean off with Bring money or lunch to stop after on the longer runs
7	"Run with your eyes about..." Run with your eyes about 3 feet ahead of you, scanning the trail Stay loose and agile Walk up hills Control your pace down hills Forget about speed or time. Take the time you need. Trail running is much slower.
8	"Eat every 30-40 minutes" Eat every 30-40 minutes About 100-150 calories on hilly, challenging terrain Ideas Fig Newtons Peanut butter filled pretzels PB&J Shot blox, Gu, PowerGel Powerbars or other non-melty, non-crispy granola bar Boiled potatoes Drink often
9	"Redmond Watershed Preserve" Redmond Watershed Preserve Flat, relatively easy Not marked Mostly wooded Paradise Valley Trail Relatively new trails on an old bike trail area Shared with bikers, horses, and hikers Some areas well groomed, others may be a challenge
10	"Lord’s Hill Park—Snohomish" Lord’s Hill Park—Snohomish Rolling hills Well maintained Beavers! Good for kids Cougar Mountain Trail Technical trail Well maintained and marked Hilly, challenging terrain Must carry map!
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19	"Run on right" Run on right No headphones so you can hear people around you If someone faster comes behind you, step off the trail at your convenience and let them pass Slow down if you see horses on the trail. Let them pass so you don’t spook them. If you see a bike and there are runners behind you, call out “bike” loudly so they know to move off the trail. Pass hikers by calling out “On your left”, thank them as you pass Pack it in, pack it out
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21	"Pick up your feet" Pick up your feet Slow down Watch 3 ft ahead
22	"Wearing long pants or socks..." Wearing long pants or socks helps If you get snagged, ignore it don’t scratch Bring Calamine with you if you’re susceptible to rashes
23	"Be alert—no iPods" Be alert—no iPods! Make noise Remain calm Look BIG Maintain eye contact Back away slowly Stay on your feet don’t play dead with a cougar Do play dead with a bear Protect head and neck
24	"Look for alternative route" Look for alternative route Check depth carefully Cross only if safe and no more than ankle deep
25	"Scan for ticks after every..." Scan for ticks after every trail run If you find one, panic for two minutes then go get tweezers Grab tick as close as possible to the skin Pull straight up Clean area with antiseptic, make sure no tick-bits are left Save tick in case of illness for identity
26	"Go around" Go around! Do not try to go around a washout, particularly if it is marked as closed trail Do not try to go through a washout, dirt is often loose and you may fall
27	"Check integrity of the tree..." Check integrity of the tree before climbing over Go around if you can If not, climb over but watch for and listen for bees and other bugs
28	"Animals like to dig holes" Animals like to dig holes Watch for them by scanning the route ahead
29	"Mud isn’t dangerous" Mud isn’t dangerous, but it is slick If you can run up on the side and avoid the mud, do so Just slow down You will get muddy…that’s half the fun of trail running!
30	"Leaves hide roots and rocks" Leaves hide roots and rocks Leaves are also very slick Go easy on the leaves
31	"The morning of each run..." The morning of each run I will go out and mark the trail When you see three pink flags at an intersection, follow the flags Within 100 feet you will also see a pink banner in the trees, that’s your indication you’re going the right way
32	"I will be at the..." I will be at the trailhead approximately one hour before our run. I will run the loop to check for dangers and mark the trail I will meet everyone at noon at the trailhead. I would suggest carpooling. We will run out on the trail together. I will complete one more loop to gather the markings. Faster runners are more than welcome to run all three loops.
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