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<TABLE CELLSPACING=0 CELLPADDING=0><TR><TD>Acknowledgments</TD><TD WIDTH=40></TD><TD VALIGN=TOP>9</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD>Foreword</TD><TD WIDTH=40></TD><TD VALIGN=TOP>11</TD><TD VALIGN=TOP>(5)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Introduction to Trail Running</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Why this Book?</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>16</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Benefits of Trail Running</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>16</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Trail Racing</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>20</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Transitioning from Road to Trail Running</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>21</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Types of Trails</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>21</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>How to use this Book</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>22</TD><TD VALIGN=TOP>(5)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Planning a Run</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Finding a Route</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>27</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Environmental Considerations</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>29</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Difficulty and Skill Levels</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>29</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Time and Distance Planning</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>29</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Water Sources</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>31</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Equipment</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>33</TD><TD VALIGN=TOP>(15)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Sustenance on the Run</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>48</TD><TD VALIGN=TOP>(7)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Training, Conditioning, and Preparation</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Training Principles off the Trail</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>55</TD><TD VALIGN=TOP>(11)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Workouts on the Trail</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>66</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Trail-Running Technique</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>68</TD><TD VALIGN=TOP>(9)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Recovery</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Warming Up</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>77</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Stretching</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>77</TD><TD VALIGN=TOP>(6)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Cooling Down</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>83</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Massage and icing</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>84</TD><TD VALIGN=TOP>(3)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Sleep</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>87</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Rehydration</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>88</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Nutrition</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>90</TD><TD VALIGN=TOP>(10)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Environmental Factors, Navigation, and Safety</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Permits and Reservations</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>100</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Trail Etiquette</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>101</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Environmental Awareness</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>103</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Littering and Bathroom Etiquette</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>104</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Communication</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>104</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Navigation</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>105</TD><TD VALIGN=TOP>(7)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Weather</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>112</TD><TD VALIGN=TOP>(3)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Animals</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>115</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Plants</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>119</TD><TD VALIGN=TOP>(6)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Injury Prevention and Treatment</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Common Problems</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>125</TD><TD VALIGN=TOP>(5)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Minor and Major Injuries</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>130</TD><TD VALIGN=TOP>(3)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Environment-Related Illness</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>133</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Animal-Related Health Problems</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>137</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Poisonous and Dangerous Plants</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>141</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=20></TD><TD>Bringing It to the Next Level: Ultrarunning</TD></TR></TABLE></TD><TD WIDTH=40></TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Your First 50k</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>145</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Training for a 50-miler</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>146</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Training for a 100-miler</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>148</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Race Strategy</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>149</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Multiday Events</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>150</TD><TD VALIGN=TOP>(1)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Special Concerns for Ultrarunners</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>150</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Adventure and Expedition Racing: The Ultimate Challenge</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>152</TD><TD VALIGN=TOP>(3)</TD></TR><TR><TD><TABLE CELLSPACING=0 CELLPADDING=0><TR><TD WIDTH=40></TD><TD>Support Crews and Pacers</TD></TR></TABLE></TD><TD WIDTH=40></TD><TD VALIGN=TOP>155</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD>Appendix A: Responsible Trail Running Guidelines</TD><TD WIDTH=40></TD><TD VALIGN=TOP>159</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD>Appendix B: Resources</TD><TD WIDTH=40></TD><TD VALIGN=TOP>161</TD><TD VALIGN=TOP>(4)</TD></TR><TR><TD>Appendix C: Equipment Lists for Short, Medium, and Longer Runs</TD><TD WIDTH=40></TD><TD VALIGN=TOP>165</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD>Bibliography</TD><TD WIDTH=40></TD><TD VALIGN=TOP>167</TD><TD VALIGN=TOP>(2)</TD></TR><TR><TD>Index</TD><TD WIDTH=40></TD><TD VALIGN=TOP>169</TD><TD></TD></TR></TABLE>

Trail running : from novice to master