Tips for the Trail - XTERRA Waco Trail Run

The weather in Waco is generally warm and humid this time of year - and it can get very, very windy. There are no elevation issues to worry about here in Central Texas, but runners should be prepared with extra hydration if they are not acclimated to the heat and humidity.
 
As for the (21-kilometer) course itself, this is a difficult trail race with a little bit for everyone - rock, roots, dirt and grass. Tons of fun!

The race starts off on the road, and quickly turns into sidewalk and trail. The start is fast, but comes to a big slow down once the runners hit the infamous "Jacob's Ladder."  This is a straight up, stone staircase with very large steps, and just when you think you've reached to top, there is more to go.

Jacob's Ladder is about 144 steps, and I am not talking regular stairs. I am talking about HUGE concrete steps that are well over a foot in height, and are complete leg crushers. If you are small in stature … be afraid ... be very afraid. The steps come up to my knees at the start and I am about 5-feet-7. There is a rail to grab on to for assistance, which I do recommend if you need a little boost.

Once runners reach the top of those stairs, it turns into a singletrack trail with undulating and somewhat technical terrain. The trail change is constant, and opens into fields of wildflowers at times and then back into big climbs and descents. The scenery is beautiful and hopefully the wildflowers will be in full bloom.

This is a double-loop course, but runners only confront Jacob's Ladder at the start. At least that's what it was last year. The course designers couldn't be so cruel to make us do it twice this year, could they?

The XTERRA Waco Trail Run is on a Saturday (April 16), with the XTERRA South Central Championship off-road triathlon the next day. I think the trail runs provide a good opportunity for the triathlon entrants to preview the course the day before, as long as they take it easy. This is a very challenging course, and it will test muscles you didn't know you had.

Claudia Spooner is an elite runner, triathlete and multi-sport coach based in Cedar Park, Texas. She won the women's division of the XTERRA Waco Trail Runs last year, and has been the top female finisher at the last five XTERRA Texas Series races. She is also a USA Triathlon All-American, and is a certified coach for triathlon, cycling and track & field. Visit her website atwww.irunitri.com.