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Training tips for The Rut
Published
6 years agoon
Posted By
Outlaw PartnersTHE MOUNTAIN PROJECT
Every year, thousands of runners from around the world descend on Big Sky Resort to compete in The Rut Mountain Runs, and tackle some of the toughest terrain in the world. Many of the courses—which include a 50K, 28K, Vertical K, 11K and a child’s race—take racers to the top of Lone Peak at 11,166 feet.
For the many regional competitors in Big Sky and beyond, The Mountain Project in Bozeman—the official training gym of The Rut—has shared some tips on how to prepare for this September’s race.
Train with specificity and purpose. Focus on spending time on your feet and vertical gain and descent rather than building up to a total mileage. When it comes to mountain running, accumulating multiple hours on your feet running and hiking in terrain specific to your race is vital. Get used to hiking up steep, rocky terrain, hammering the quads on steep descents, and running along technical, exposed ridgelines.
Train your gut as you would your body. Though it varies for every runner, a general rule of thumb is to eat 100-200 calories of quick-digesting carbohydrates (gels, gummies, candy, etc.) every 45-60 minutes for events lasting longer than one hour. For events lasting longer than four hours, try to incorporate more whole foods like tortilla with honey and banana, peanut butter and jelly, and white rice with salt. And don’t forget about hydration and electrolytes. We need to replenish everything we sweat out, especially sodium. Practice eating and drinking the way you will on race day and figure out what works and what doesn’t. Your stomach adapts and becomes stronger just as your body does.
Incorporate strength-training to build strength, durability, and prevent injury. Aim for 45 minutes to an hour of strength exercises one-to-two times per week leading up to The Rut. Focus on core, single leg work, eccentric leg exercises, and glute and hip stability. If you haven’t been doing strength work regularly, reach out to a professional trainer and begin with a light regimen so your muscles have time to adapt and can stay fresh during your daily runs.
Don’t forget about recovery. Training hard leads to adaptation but without proper rest and recovery, your training will plateau and eventually decline. Depending on your level of fitness, include one-to-two rest days per week that focus on stretching and mobility. Incorporate lighter, recovery weeks—less time on your feet, sleeping more, eating nourishing, whole foods—into your training every four-to-six weeks to give your body a break and prevent burnout.
Stay consistent. ‘Nuff said.
Train the mind to become comfortable with the uncomfortable. Anything can happen in a mountain race. You’ll float through being in the flow to enduring some Type 2 Fun—suffering through the present, but smiling about it after. Accept that you won’t be able to control everything—except your mindset. Leading up to The Rut, train your mind, just as you do your body, to endure the lows to get to the highs. Go into race day with a positive attitude and your body will follow.
Above all else … have fun, work hard, and enjoy being in the mountains.
If you need guidance with your training or have questions, contact Mike, Emily or Colleen at The Mountain Project. Visit mountainproject.com for more information. Visit runtherut.com for details about the 2018 race.
The Outlaw Partners is a creative marketing, media and events company based in Big Sky, Montana.
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We all are familiar with using a limited palette, but do you use one? Do you know how to use a
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We all are familiar with using a limited palette, but do you use one? Do you know how to use a limited palette to create different color combinations? Are you tired of carrying around 15-20 different tubes when you paint plein air? Have you ever wanted to create a certain “mood” in a painting but failed? Do you create a lot of mud? Do you struggle to achieve color harmony? All these problems are addressed in John’s workbook in clear and concise language!
Based on the bestselling “Limited Palatte, Unlimited Color” workbook written by John Pototschnik, the workshop is run by Maggie Shane and Annie McCoy, accomplished landscape (acrylic) and plein air (oil) artists,exhibitors at the Big Sky Artists’ Studio & Gallery and members of the Big Sky Artists Collective.
Each student will receive a copy of “Limited Palette, Unlimited Color” to keep and take home to continue your limited palette journey. We will show you how to use the color wheel and mix your own clean mixtures to successfully create a mood for your paintings.
Each day, we will create a different limited palette color chart and paint a version of a simple landscape using John’s directives. You will then be able to go home and paint more schemes using the book for guidance.
Workshop is open to painters (oil or acrylic) of any level although students must have some basic knowledge of the medium he or she uses. Students will be provided the book ($92 value), color wheel, value scale and canvas papers to complete the daily exercises.
Sundays, April 14, 21 and 28, 2024
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Trivia from 7 to 9 p.m. at The Waypoint in Town Center. Participation is free, food and beverages available.
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(Wednesday) 7:00 pm - 9:00 pm
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50 Ousel Falls Rd