The proposed acquisition to preserve the ridge began in 2007, after developers threatened to convert the undeveloped land into mass-residential area. Chattanooga residents opposed the land developer's plot and The Trust for Public Land voted in partnership with the City of Chattanooga to protect the scenic and historic landscape in September 2008. Continuing with today's public campaign, TPL's dream to preserve Stringer's Ridge as an undeveloped area continues to gain ground through support from community groups, individual donations, and corporate donations such as this.

Rick Wood, Chattanooga, Field Office Director for TPL, emphasizes the importance of the Chattanooga community in this effort: "We could not do this kind of work without people stepping up and saying this is really important. This is truly a grassroots-oriented campaign dependent on the diversity of donations. We are so close and it has been amazing to see the outreach and interest."

More than $2 million has been raised of the $2.5 million required to purchase the full 92 acres of property. In January 2009, the trust obtained a 37-acre portion of the ridge along with the landowner's agreement to establish a conservation easement to relinquish rights to future development on the remaining 55 acres. "We have plans to hire ecologists, landscape architects, and historians to truly understand and evaluate the treasure we are acquiring." says Wood. "A public planning meeting will be held for residents and volunteers interested in establishing public parks and building trails."

For over 20 years, Rock/Creek has been committed to taking people into the great outdoors. As a company founded by outdoor instructors, Rock/Creek's environmental mission always includes public outreach and an effort to open new lands to human-powered recreation. "Stringer's Ridge is truly a 'Land for People Project' as this land will be accessible to the public. I personally think this relationship between Rock/Creek and Trust for Public Land is a natural" says Rick Wood.

Mark McKnight, Rock/Creek's Marketing Director, emphasizes the the importance of this project: "Stringer's is in the background of our lives as Chattanoogans, and without the recent threat of development, most people never would have imagined that it needed saving. For those of us who value the recreational opportunities available on the property, or just love the view, we now have a unique opportunity to conserve this land for future generations to enjoy. We all will gain convenient access to a beautiful wild place free from development."

The donation process is simple. Trust for Public Land and Rock/Creek offer several safe avenues for you to participate in the matching challenge. Stop into one of Rock/Creek's store locations to drop off a donation with a manager or send gifts directly to TPL at:

The Trust for Public Land
202 Tremont Street
Chattanooga, TN 37405

You may also donate through Rock/Creek's Web site at http://www.rockcreek.com/stringers/ or TPL's website at www.tpl.org/RockCreek
The website directs you to a secure online payment page, or a PDF you may print out and send back.

For more information about how to support TPL's work on Stringer's Ridge, contact Carla Askonas at 265-5229, ext. 4 or go to www.tpl.org/StringersRidge

About Rock/Creek:

Rock/Creek, member of the Grassroots Outdoor Alliance, is an independent specialty outdoor retailer based in Chattanooga, TN. Rock/Creek was named 2009 Online Retailer of the Year by Backpacker Magazine and SNEWS and was listed as a Top 25 Retailer by Outdoor Business for 2008 and 2009. Along with its online shops, RockCreek.com and ClimbingGear.com, Rock/Creek provides quality outdoor clothing and gear for a host of activities including kayaking, rock climbing, camping, hiking, trail running, and adventure racing. Rock/Creek is committed to making a positive impact on the environment. For this reason, it uses outdoor retail as a platform to encourage outdoor recreation and environmental stewardship and to improve public access to the backcountry. Rock/Creek supports worthy nonprofits such as the Southeastern Climbers' Coalition and the Wilderness Trail Running Association. For related articles on Rock/Creek, visit www.rockcreek.com/media

Rock/Creek is proud to once again support the Chaco Shoe Donation Program, starting this Friday and running through the Fourth of July weekend. This year's Rock/Creek and Chaco partnership will benefit the internationally-recognized non profit organization Soles4Souls based in Nashville, TN. Customers are encouraged to donate gently-used pairs of shoes for this organization to then redistribute to those in need. All brands of men's, women's and children's footwear will be accepted for donation. In it's fifth successful year running, Chaco will offer customers a 20% discount on a new pair of Chaco sandals, the day of donation, for any one pair of lightly used (but re-usable) pair of shoes, boots, or sandals given. Of course, no purchase is required and Rock/Creek invites customers to donate as many pairs of shoes as they would like.

Soles4Souls is an organization derived from one man's vision to offer aid through footwear to those in need. After the tsunami hit Southeast Asia in 2004, CEO and founder Wayne Elsey felt the urge to help. Nearly 250,000 shoes were collected for the tsunami victims, and shortly after Hurricane Katrina devastated our gulf shores, more than 750,000 shoes were collected from the footwear industry. Expanding to international recognition in 2006, Soles4Souls has donated more than 3 Million pairs of shoes to the United States, Central and South America, Europe and Asia.

"In 2008, with the support of loyal Rock/Creek and Chaco customers, over 1,000 pairs of shoes were donated. This year, the shoe donation opportunity will last two weeks and will be available to the public through multiple Rock/Creek venues" says Chaco Representative, Chad Wykle. Stop by Rock/Creek's Hamilton Place and Two North Shore locations starting Friday June 19, 2009 through Sunday July 5, 2009, with used shoes in hand, to receive your 20% discount. The same discount is available for purchasers online at http://www.rockcreek.com/chaco/recycle/ Online, customers are invited to use coupon code RECYCLE9 for their discount, and then they will be responsible for shipping their donation back in the box they receive from Rock/Creek. At the end of the summer, all the shoes collected will be sent to Soles4Souls and then distributed to those in need throughout the world.

Retailers such as Rock/Creek, and community groups, churches, and schools are all avenues for this donation opportunity. "Rock/Creek is always seeking ways to help people and our planet. The 'Chaco Recycle Program' follows our mission to leave a practical legacy of commitment to our community, by recycling older, reusable shoes and preventing them from being trashed in landfills" explains Rock/Creek Marketing Director Mark McKnight. "Who doesn't have a pair of shoes sitting around that just don't work for your foot or don't quite fit perfectly? Now we're giving you the opportunity to clear out your closet and help others at the same time. Our past Chaco shoe donation programs have supported the elimination of Hookworm anemia in Sub-Saharan African villages, and outfitting an entire village in Uganda with their first shoes."

For full information about the 2009 Chaco Recycle Program, visit: http://www.rockcreek.com/chaco/recycle

Learn more about Soles4Souls by clicking the video below, or visit their website at http://www.soles4souls.org/index.html

Secondly...Wow, what a cool race! This was my first running stage race and I was not sure how I felt about stacking multiple days of hard and long running races together. I tend to take a couple of easy days in between hard running efforts, but I just could not resist doing this race in my own backyard.

I have to say I was pleasantly surprised how my body handled the back to back days. Maybe it is the fact that the race is held on trails and not road, so it minimizes the pounding. I felt a little stiff and tired warming up each day, but once the gun fired it felt like any other trail race.

Competing for your overall raking in a stage race is very interesting. Each day you race for a finish on the day's race, while at the same time you are building an overall ranking for the combination of the three days. The concept is simple: each day you try to make up time on the people ranked in front of you. The trick is being able to do that without burning yourself out and getting caught by the people behind you.

Most people in the race had their own little battles going on with the people around them, and it made for very interesting racing. After the days' stages we all congratulated each other and had a few laughs about the events of the day.

The race organizers set up ice baths to use after each stage to aid in recovery. The ice baths were very popular and well used. Natalie Sims had one of my favorite quotes of the weekend when she advised a runner who was unsure about getting in the bucket right after he finished that "maybe you should wait on taking an ice bath...so that I can do mine now"...Now that is diplomacy!

Tempted to add this event to your calendar for next year? You do not have to be a superman or woman to finish a running stage race, you just need to build your running mileage for a few months beforehand and be willing to push yourself. The course is challenging and the weather can be hot, but it would not be a truly epic adventure if it was easy."

About the author:

Lee Simril, USAT Certified Coach, USA Swimming Coach

Since competing in his first triathlon in 1985, Lee has had a passion for the sport. Lee was the captain of his soccer team at Brevard College and went on to run track at High Point College in N.C. He was a captain and MVP at the conference and district meets.

After college, he competed nationally as a Triathlete. Lee thought he would eventually get a "real" job and leave sports behind, until he met his wife Brenda. Brenda was equally passionate about endurance sports, and within a few years, they had formed a four person Adventure Racing team that won the United States Adventure Racing Association's (USARA) National Championship.

Lee has coached Soccer, Masters Swimming, Youth Swimming, and Track and field for over twenty years. For the last thirteen years he worked for the American Bicycle Group (ABG), which manufactures Litespeed, Merlin and QR bicycles. During this time he worked with top athletes from around the world in the sales and design of wetsuits and bicycles.

Check out the Simril Multisport Coaching website to find out how you can "Reach Your Full Potential" through SMC for quality consultation and training www.simrilmultisportcoaching.com/default.html.

The next races in the Rock/Creek Trail Series have opened registration. Check out these upcoming races:

Rock/Creek Greenway
5 Mile Trail Race
August 8, 2009
Greenway Farms Chattanooga, TN
http://www.rockcreek.com/greenway

Rock/Creek Stump Jump 50K
50K & 11 Mile Trail Running Race
October 3, 2009
Chattanooga, TN
http://www.rockcreek.com/stumpjump/

It takes an act of Congress to designate specific areas of land as forever protected "Wilderness" lands. Our natural, untouched resources are seemingly the most neglected areas by mankind. However, once land is selected, maintenance and preservation is reinforced, prolonging the existence of precious acres all across the nation.

In this current economic time of budget cuts and expenses causing a decrease in advocacy, what will the future be for our unprotected lands? Who will speak for them?

Come join Rock/Creek at the Two North Shore location on Friday, June 26th at 6pm to hear the answers to all these questions and more, as we welcome Doug Scott, a nationally recognized author and Policy Director for the Campaign for America's Wilderness. Rock/Creek has the privilege to host an evening of discussion and a book signing with this transformational public figure, as he talks attendees through his history with Wilderness campaigning, community support, and instruction on how to help pass along a gift to future generations.

Doug formerly managed a local environmental group in the San Juan Islands of Washington State, worked at The Wilderness Society, and for 17 years for the Sierra Club, including as conservation director and associate executive director. Doug was involved in enactment of the Eastern Wilderness Areas Act (1975), The Endangered American Wilderness Act (1978), the Frank Church-River of No Return Wilderness (Idaho, 1980), The Alaska National Interest Lands Conservation Act (1980), and the California Desert Protection Act (California, 1994), among others. Doug's status as a wilderness crusader takes him all around the United States for workshops, panel discussions, book signings, and radio talk show appearances such as the Dian Rehme Show, this past March.

Mark your calendars, and don't miss out on this eye-opening experience, free to the public however, RSVP is required below.
You may also RSVP by calling Rock/Creek at 423.266.8200 ext: 1112. Leave a message with your Name, Number, and Number of expected attendees

Don't wait till the end of summer to start! You have until September 1, 2009 for the chock-full of fun passport to be your guide through adventures with friends and families. Every one is encouraged to complete activities to earn entries into a GRAND PRIZE SWEEPSTAKES.

Here is what you do to get started:
Stop by Rock/Creek's Downtown Two North Shore store or Hamilton Place store during store hours, and pick up the bursting with adventure passport. Each time you complete one of the 5 activities, come back to Rock/Creek, with your passport in hand to receive the approval stamp, and commence to the next activity. But the rewards don't stop there. Mountain Hardwear wants to acknowledge participant's efforts, by pairing a product offer or free item with every completed activity.

Participants have the opportunity to enter five times for the grand prize of a $1000 gift certificate for a retreat at the Snowbird Mountain Lodge in Joyce Kilmer Forest. The certificate may be used for a couple or the entire family. Various lodging options are available and this resort serves as a base for various outdoor activities from trail running to hiking and kayaking. For more details about Snowbird Mountain Lodge visit www.snowbirdlodge.com

In total, you have 5 great activities to accomplish, 5 amazing gear rewards from Mountain Hardwear, 5 possible entries into the Grand Prize Sweepstakes, and 5 potential amazing memories.

"We are excited about the passport launch for Rock/Creek, as it encourages families and individuals to get outside, to try a new activity and bring along a friend and most importantly, to have fun!" says Retail Marketing Manager for Mountain Hardwear, Jill Nickels.

Rock/Creek supports creative ways to help get people outside and explore our big wonderful planet. Our employees are anticipating a positive outcome and we look forward to hearing all the success stories. While it's not required, we would love to see photos and hear your stories of how you get outside this summer. The best submissions will be selected for publication on our blog, located at blog.rockcreek.com. Please email these to Rachel Tucker at rachel@rockcreek.com or drop them by the store.

If you drive by Rock/Creek Two North Shore location this Friday, June 26, you will be mesmerized by a 40-foot motor coach, decaled from bumper to bumper. Do not be alarmed, they are our friends Oakley.

The famed Rolling- O- Lab will be making an appearance in Chattanooga, TN at Rock/Creek Two North Shore parking lot on Friday June 26th, from 12-6pm. This curbside venue will display Oakley's latest High Definition Optics technology, and demonstrate their sun and sport glass protection.
Oakley Area Representative, Jason Aronson, will be present along with highly knowledgeable Rock/Creek staff.

Stop on by to check out this mobile "science lab" and discover for yourself, why roughly 80% of all Beijing Olympic Athlete's chose Oakley for their eye protection.

Stick around the area for Oakley's continued support of Rock/Creek's Doug Scott Wilderness Talk starting at 6pm. Refreshments will be provided during the book signing.

Rock/Creek is proud to once again support the Chaco Shoe Donation Program, starting this Friday and running through the Fourth of July weekend. This year's Rock/Creek and Chaco partnership will benefit the internationally-recognized non profit organization Soles4Souls based in Nashville, TN. Customers are encouraged to donate gently-used pairs of shoes for this organization to then redistribute to those in need. All brands of men's, women's and children's footwear will be accepted for donation. In it's fifth successful year running, Chaco will offer customers a 20% discount on a new pair of Chaco sandals, the day of donation, for any one pair of lightly used (but re-usable) pair of shoes, boots, or sandals given. Of course, no purchase is required and Rock/Creek invites customers to donate as many pairs of shoes as they would like.

Soles4Souls is an organization derived from one man's vision to offer aid through footwear to those in need. After the tsunami hit Southeast Asia in 2004, CEO and founder Wayne Elsey felt the urge to help. Nearly 250,000 shoes were collected for the tsunami victims, and shortly after Hurricane Katrina devastated our gulf shores, more than 750,000 shoes were collected from the footwear industry. Expanding to international recognition in 2006, Soles4Souls has donated more than 3 Million pairs of shoes to the United States, Central and South America, Europe and Asia.

"In 2008, with the support of loyal Rock/Creek and Chaco customers, over 1,000 pairs of shoes were donated. This year, the shoe donation opportunity will last two weeks and will be available to the public through multiple Rock/Creek venues" says Chaco Representative, Chad Wykle. Stop by Rock/Creek's Hamilton Place and Two North Shore locations starting Friday June 19, 2009 through Sunday July 5, 2009, with used shoes in hand, to receive your 20% discount. The same discount is available for purchasers online at http://www.rockcreek.com/chaco/recycle/ Online, customers are invited to use coupon code RECYCLE9 for their discount, and then they will be responsible for shipping their donation back in the box they receive from Rock/Creek. At the end of the summer, all the shoes collected will be sent to Soles4Souls and then distributed to those in need throughout the world.

Retailers such as Rock/Creek, and community groups, churches, and schools are all avenues for this donation opportunity. "Rock/Creek is always seeking ways to help people and our planet. The 'Chaco Recycle Program' follows our mission to leave a practical legacy of commitment to our community, by recycling older, reusable shoes and preventing them from being trashed in landfills" explains Rock/Creek Marketing Director Mark McKnight. "Who doesn't have a pair of shoes sitting around that just don't work for your foot or don't quite fit perfectly? Now we're giving you the opportunity to clear out your closet and help others at the same time. Our past Chaco shoe donation programs have supported the elimination of Hookworm anemia in Sub-Saharan African villages, and outfitting an entire village in Uganda with their first shoes."

For full information about the 2009 Chaco Recycle Program, visit: http://www.rockcreek.com/chaco/recycle

Learn more about Soles4Souls by clicking the video below, or visit their website at http://www.soles4souls.org/index.html

"I went up to Buena Vista, Colorado last weekend to get my race season going with the Collegiate Peaks 50 mile and 25 mile Trail Run as everything is finally melting out after a snowy spring. The area is probably better known to the boating crowds from Rock/Creek Down Under but with several Fourteener Peaks and hundreds of miles of trails (including the Colorado Trail) it is a sweet running or hiking destination. I might add, it's also a good Disco destination if you head to the local watering hole on Wednesday nights.

As I drove into town Friday night I relived some old memories from the several summers that I guided raft trips on the Arkansas River. The race itself is a combo 25 mile and 50 mile event, with the 50 milers turning around and repeating the same loop in the opposite direction. The course is mainly on four wheel drive roads with several miles of single track and a few of pavement. It starts at 8000 feet and has around 5-6000 ft of climbing with some decent climbs. The unpredictable changes in weather conditions influenced my decision for the following technical gear:

Patagonia Nine Trails Jacket and Shorts, Patagonia Silkweight Tee, SmartWool PhD Ultralight Running Socks, and used the Nathan Waist Pack and the Ultimate Directions Handheld bottle.

The race began at the end of Main Street by the river and with a few quick words from the race director we were off into the cold, foggy morning. I settled into my pace and took in the mountain and river views. The weather was cool and overcast for most of the morning; it just felt good to be out there running. At the turnaround there was another 50 miler, Nick Clark (a UK transplant living in Fort Collins) right behind me and a few others within a few minutes. There was a brief moment as I crossed the river and saw the town play hole that I was thinking "Maybe I should have brought my kayak and only done the 25 miler..." Then I remembered that post-run ice baths feel warm compared to the Arkansas River in May.

After the turnaround we had a several mile climb up out of the river and for the next 10 miles or so Nick stayed about 30 seconds or so back and we put 15-20 minutes on the 3rd and 4th place guys. Right before the 38 mile aid station he caught me, and we chatted for a bit as we rolled into refuel. He then put a few steps on me, but I started to feel really good (or really stupid) and decided that I should make a move on the next big climb. I passed Nick and kept running steady and soon put some distance between us. I didn't see him as I came into the last aid station at mile 44 so I chomped down a gel and headed for the finish.

The final few miles parallel the river on roads and single track, and apart from the headwind I felt pretty good, although I'm pretty sure they added a few extra miles than when I ran the same stretch at the start of the race (just like at the StumpJump 50k where Dawson and the gang seemingly make the parking lot in front of Signal Mountain High School longer at the finish). I came into the finish at 6:58, five minutes off Tony Krupicka's CR from 2007 and the second fastest time in race history. Nick came in a few minutes later at 7:03 and third place, Bryan Goding, came in at 7:37.

All in all, it was a good race and I was happy with the result. It was my first race since Rock/Creek's StumpJump 50k & 11 Miler http://www.rockcreek.com/stumpjump/, last year so I was anxious to see how my fitness was coming along for Bighorn. Besides, my brother is moving back here in a few weeks so I'd better be fit so we can pound each other down. It's time to focus on the Bighorn http://www.bighorntrailrun.com/and get some late race strength. Now, I just need to find a little polyester to wear to Disco night."

-John Anderson

Set your own course records at the Rock/Creek Trail Series. For more information on the series and upcoming races visit: http://www.rockcreek.com/trailseries/

Take a look at the upcoming Greenway 5 Mile Race, ideal for beginners at http://www.rockcreek.com/greenway/

Shop Father's Day Gift Ideas >   

Photo: Rock/Creek co-owner Dawson Wheeler with son Jake, 1996.

To date, Rock/Creek and Patagonia have contributed $10,225 toward preservation of this land. Adelaide Bratcher, Development Head for the Lula Lake Land Trust, comments on the partnership: "We initially approached Dawson and Marvin at Rock/Creek with the partnership because they sell gear to help get people outside, and they care about land preservation. They offered, without hesitation, to volunteer time and money for trails to be built with a future in public access. From past to present, so much has been accomplished for the community because of people like Dawson and Marvin, and the values they represent."

Dawson Wheeler, co- owner of Rock/Creek says, "We have deep roots in the Chattanooga area and we want this support of Lula Lake to have a lasting impact for years to come. We will continue to aid in the betterment of this beautiful area and look forward to increased public access to the natural resources on Lookout Mountain."

Bratcher explains that final approval with Georgia government agencies is still pending, but with donations such as this one from Rock/Creek and Patagonia, progress toward permanent access is evident. The most recent donations of time and money resulted in the construction of the High Point Trail and its use last year in the inaugural Rock/Creek Lookout Mountain 100K race, which also became the longest trail race in Tennessee history. This race offered a venue for runners to see the beautiful vistas and appreciate the wilderness areas that the Lula Lake Land Trust is striving to connect and protect. The next race to take place on the property will be the first day (June 19th) of the 3-day Chattanooga Mountains Stage Race. For more information on these races, visit http://www.rockcreek.com/trailseries/

About the Lula Lake Land Trust:

The Lula Lake Land Trust is a non-profit organization which promotes land conservation practices by maintaining an environmental preserve, fostering educational and research opportunities, and protecting significant animal and plant life in the Lula Lake area. The Trust maintains portions of land in the northwest corner of Georgia created by the Rock Creek watershed where two water fall systems feed the small lake and offer more than six miles of hiking trails.

Historically, the land was unmonitored and disrespectful practices of mining, clear cutting, and garbage dumping threatened its natural sustainability. Mr. Robert M. Davenport purchased segments of property in 1958, establishing the core acres of property to The Lula Lake Land Trust.

About Rock/Creek:

Rock/Creek, member of the Grassroots Outdoor Alliance, is an independent specialty outdoor retailer based in Chattanooga, TN. Rock/Creek was named 2009 Online Retailer of the Year by Backpacker Magazine and SNEWS and was listed as a Top 25 Retailer by Outdoor Business for 2008 and 2009. Along with its online shops, RockCreek.com and ClimbingGear.com, Rock/Creek provides quality outdoor clothing and gear for a host of activities including kayaking, rock climbing, camping, hiking, trail running, travel and adventure racing. Rock/Creek is committed to making a positive impact on the environment. For this reason, it uses outdoor retail as a platform to encourage outdoor recreation and environmental stewardship and to improve public access to the backcountry. Rock/Creek supports worthy nonprofits such as the Southeastern Climbers' Coalition and the Wilderness Trail Running Association. For related articles on Rock/Creek, visit www.rockcreek.com/media/

"Karzen is training to run nonstop all 76 miles of the Appalachian Trail in Georgia, a ridge-running feat he estimates will take at least 22 hours. He is asking people to show support by donating to the Special Operations Warrior Foundation, which gives educational assistance to the children of U.S. special forces personnel killed in the line of duty..."- [Full article: OnlineAthens.com]

At the time of writing, Matt had reached 35% of his goal of raising $10,000. Check out the firstgiving box to the right of the homepage on blog.rockcreek.com for updates.

Don't surprise your system and don't leave anything that you can control to chance.

Mental Training:
As with any event, focus on what has gone well in your training and practice positive mental self-talk. Learn to stay present in your run rather than thinking about what remains. This will serve you well when you are only 10 miles into day one,15 miles into day two, or 5 miles into day three. If you've done the physical training then you have to be able to count on your mind. It can convince you to quit when there is no reason to except fatigue or the daunting fact of miles or hours remaining. Repeatedly tell yourself you feel strong, you feel fresh, your training is solid, you are enjoying the day. Don't focus on anything that isn't positive. The trails will be difficult but you are ready for them. It will be hot but you love the heat and run well in it. If your stomach starts to turn on you, tell yourself you feel good.

Another tactic is to smile or even force yourself to laugh when you are really feeling bad, and then you will start smiling or laughing at the thought that you are smiling or laughing when you feel terrible. It sounds crazy but it works.

Pre-race week:
Don't attempt to "carbo load" the week going into the event, or "really" hydrate, or "load up" on salt. Approach the event like it is a marathon or a 50k and do the things you would normally do. Eat well, drink, sleep. Run what you feel like but definitely on the light side (M - 4, T- 3, W - 4, Th- 0, F - day 1 of event).

Each day's approach:
Eat some breakfast, something you are used to, and give yourself time to digest enough that you won't have stomach problems. You typically need about 3 hours; if you don't have 3 hours, go ultra light on pre-race food and start taking in calories early in the event. Do what you would for a marathon or 50k.

Approach the start line with the idea that you are running the first part of a race and you must pace yourself accordingly. Don't go out too fast since you don't want to stress your body too much. Be mindful of food, fluids, and electrolytes over the course of the run. Be mindful of the toll of the miles, and the heat.

Each day's completion:
Be sure to have a recovery drink of choice and a snack in your car. We'll have some food at the end but it's best to go with what you are used to and supplement it with what we have. Your body will recover and be better prepared for the next day if it isn't shocked with food it isn't used to. You'll want a small amount of food and plenty of fluids, enough to get you off the mountain to your hotel or home where you can get a shower, get horizontal with your feet up, and then eat and drink some more. It is critical that you eat and drink and rest. Plan on your snack and a very light meal immediately following your run and then have something again before 7:00. Soak in a tub with Epsom salts. Get a good night's sleep.

Preparation for next day:
At the end of each day, get to your hotel and get your feet up. You must rest. Each day will be challenging (mentally and physically) in this event but each day you will know that you are closer to being done.

Recovery (the week after):
If you were properly trained and have no significant soreness, resume your running schedule. The stage race shouldn't represent any kind of upset. If you are sore or overly tired, scale back for a week or two.

Challenges:
Food -You may experience a loss of appetite during or after each stage, but you must eat and drink - you will have a significantly more difficult time finishing all three days if you don't replenish your fuel stores.
Chaffing/blisters - Wear shorts, shirts, bras that discourage chafing, and shoes and socks that you know will work for you. Lube up! Wear sunscreen, a hat, glasses. Bring all the things you need and normally use on a long run.
Mental recharging - At the end of the day, focus on what went well and what you plan to do the next day. Do not think about what didn't go well, unless you are planning to eat more, drink more (do some small adjustment to improve your run). Feel free to take time in the days following the event to consider what you will do differently next time, but until you are completely done, maintain a positive outlook and stay present. Don't think about the next stage until you are in it. What this means is don't run day one and think, "How am I going to do this for two more days?" Instead, tell yourself that you are doing great and you are enjoying the day and the course you are running.

DON'T DO ANYTHING NEW!!!

Benefits: Increased strength and confidence. A powerful sense of accomplishment!

Thank you Kris. Rock/Creek wishes everyone a safe preparation time this week and we will see all race participants bright and early on Friday, June 19.

This may be true, but if you expected this to be a 26 mile jaunt on a Rail-Trail or a gravel road, you were in for a big surprise. The trails at Raccoon Mountain are real single track trails. The climbs are not long, but by the time you start your second lap of the course you will know that you are in for a battle.

Race day offered sun and pleasant temperatures. Any of you that have done other races in the series know that we have been racing in rain more often than not, so the sunshine was a nice treat. Between the Half Marathon and the Marathon, over 250 runners had the pleasure of running on the fantastic trails on top of Raccoon Mountain.

The entire field started together, which made the race even more interesting because marathoners were forced to monitor their own pace and avoid getting suckered into an unrealistic pace set by the half-marathoners. The great turnout made the first lap very fun and exciting with lots of company along the way. Once we made the split to head towards the 2nd loop, the familiar loneliness and single-mindedness of the distance trail runner took effect. The venue atop Raccoon Mountain is a perfect setting to enjoy the outdoors and push you to the limits.

There were many highlights of the day from the course - weather, aid stations, swag bag - but it really came down to the hamburgers at the end of the race. Shortly after completing the race, my wife Brenda said she was not sure if her stomach was ready for food. She accepted a burger anyway, knowing that she needed the nourishment. I think it took her about 30 seconds to down the whole thing after the tentative first bite. This seemed to also ease the aches associated with the major digger she took while negotiating one of the steep downhills about 4 miles from the finish. Crossing the finish line covered in sweat, mud and blood, it certainly made for a good photo op. Another reminder that this was not a stroll in the park!

From someone that travels a lot to races like this, one of the great things is that this is a true mountain run that is located within 15 minutes of a major city. Chattanooga has nice hotels, food, tourist activity, etc. so you get a great trail race and are not stuck in the middle of nowhere. This is a must do race, so add it to your calendar for 2010.

See the full results, photos, and keep tabs on next year's race details on The Scenic City Trail Marathon Web site >

About the author:

Lee Simril, USAT Certified Coach, USA Swimming Coach

Since competing in his first triathlon in 1985, Lee has had a passion for the sport. Lee was the captain of his soccer team at Brevard College and went on to run track at High Point College in N.C. He was a captain and MVP at the conference and district meets. After college, he competed nationally as a Triathlete. Lee thought he would eventually get a "real" job and leave sports behind, until he met his wife Brenda. Brenda was equally passionate about endurance sports, and within a few years, they had formed a four person Adventure Racing team that won the United States Adventure Racing Association's (USARA) National Championship.

Lee has coached Soccer, Masters Swimming, Youth Swimming, and Track and field for over twenty years. For the last thirteen years he worked for the American Bicycle Group (ABG), which manufactures Litespeed, Merlin and QR bicycles. During this time he worked with top athletes from around the world in the sales and design of wetsuits and bicycles.
Check out the Simril Multisport Coaching website to find out how you can "Reach Your Full Potential" through SMC for quality consultation and training www.simrilmultisportcoaching.com/default.html.

The next races in the Rock/Creek Trail Series have opened registration. Check out these upcoming races:

Chattanooga Mountains Stage Race
3 days of mountain trail running: 22 mile / 18 mile / 20 mile
June 19-21, 2009
Lookout, Raccoon, and Signal Mountains
http://www.rockcreek.com/stagerace/

Rock/Creek Stump Jump 50K
50K & 11 Mile Trail Running Race
October 3, 2009
Chattanooga, TN
http://www.rockcreek.com/stumpjump/

This popular Marathon is a Boston Qualifier and is famed for being well organized and rated by RUNNERS WORLD as one of the most scenic in the country. The race is held in the Humboldt Redwood State Park, about 250 miles north of San Francisco. It started up in May 1972 after a local running club, Six Rivers Running Club, wanted a course that would give them a chance to qualify for the 1972 US Olympic Trials. The course [PDF map] is a double out and back, starting under a canopy of Redwoods, and finishing with a gradual six mile uphill climb reportedly comparable to Boston's famous "Heartbreak Hill."

Since his win, Jeff has had time to ponder the marathon, and if you ever wondered what a Philosopher thought of racing, click the link to "Logic of Long Distance- Running and Philosophy" to read his opinions on the Avenue
of the Giants Marathon, and more...

" None of this, of course, was running through my head at the starting line. I was thinking the same things I always think. Relax. Let the pace come to you. Trust in your training..."

[Some explicit language and opinions, personal to Jeff, are expressed within "The Logic of Long Distance." Please make note before reading]

" I waded out into the water, dolphin dived twice and was then informed by the announcer that the race would be starting in 45 seconds. 'Cool,' I thought, 'Let's get it on'...The first hour we were rolling mad thunder. I think I clocked through the 27mi maker at the hour... I stayed calm and continued to focus on good nutrition and my own rhythm... With a mile left, I re-attacked on the downhill, surging and opened a small gap..."

Follow him through his whole race day at White Lake and previous races, by visiting his personal Blog at http://jrwheeler.blogspot.com/

Great work Josh! We look forward to reporting your continued success with school and races.