Meet Camelia and Sarah: Trails and Tarmac’s Newest Coaches

Trails and Tarmac is excited to be bringing on two new coaches! We decided to expand our team for a couple of reasons. We have grown a lot and we make sure that every athlete receives a quality experience and the attention they deserve. Keeping our coach to athlete ration low ensures that your coach will provide quality feedback, look at all of your runs, and have you ready and confident for race day.

Trails and Tarmac is a team of coaches. One of our core values is learning from other runners. Camelia and Sarah have spent years learning the ins and outs of all aspects of distance running. They work with athletes, understand the sport, and are currently pursuing their own very successful running careers. Meet Camelia and Sarah!

Camelia Mayfield

Two reasons you love training and racing on the road and two reasons you love training and racing on the trail.

Road/track- it doesn’t lie. I love track workouts and road workouts because you can tell exactly what your times can equate to for racing. When I ran the 10k in college, I loved that each lap you could just focus on a lap split and nothing else- no elevation, no huge variables, just the pure competition. My road marathon was the same way. It was a huge mental advantage to be able to just focus on one mile at a time.

Trails- the trails have always had my heart. There is nothing as satisfying as looking at a mountain from the bottom then getting to the top and taking it all in. I love the unknown of a trail race as well. The time is relatively meaningless from one course to another or even one year to the next depending on conditions so it really is about pushing yourself and enjoying the journey as much as possible.  I love being able to see remote areas as well. Sometimes it hits me on a long run that I could be miles from the nearest human and it’s both exciting and scary to have that sort of independence.

Favorite type of workout, and why it benefits you and distance runners in general.

Long runs. I think long runs whether you are training for a 10k or a longer trail race are important. These are just as mental as they are physical. I can either dread my long run after a week of workouts and work or they can be a retreat into the wilderness. It also is a good chance try to meet up with friends and just explore and also test out nutrition for racing.

 Whats one training mistake you have made in the last few years? Describe what you learned from it.

Something I am still struggling with in my training is not taking enough recovery time after races. I ran my first road marathon in May 2016 with a pretty exciting performance and time. I was eager to get back into training for a big trail marathon in Slovenia about 6 weeks later (on top of dealing with moving apartments and other life stress) and ended up hurting my hip flexor pretty badly. I still finished the race, but it wasn’t the performance I was hoping for. I have always had some imbalances in my hips, so if I could go back in time I would have taken more downtime after my road marathon to make sure everything was firing normally before ramping up training again. Following my first 100k, it has been a similar situation. Now, even 7 weeks post-race I am still feeling some fatigue when I try to push it. I’m learning to not have too many expectations for training and go with the flow.

Sarah Bard

Two reasons you love training and racing on the road and two reasons you love training and racing on the trail.

I love racing on the road because on the road I feel free and unencumbered and fast. I can turn my mind off and just relax into a pace. I like training on trails because I feel like they require me to listen more to my body and to the world around me, instead of focusing on a specific pace. The terrain becomes an additional challenge to explore, and with which to adapt. Both are beautiful places to be and provide diversity in both training and racing.

Favorite type of workout, and why it benefits you and distance runners in general.

I have a love/hate relationship with wave tempo workouts. I think they can be one of the more challenging, and daunting to see on a training schedule. However, I think they build a lot of confidence and help athletes hone in and feel comfortable with their goal race pace. I like to structure my wave tempos so that the ‘slower’ portions align closely with that goal race pace, so that the athlete (and myself) associate race pace with recovery. Inevitably, these workouts always leave me feeling strong and settled, and happy with my efforts!

Whats one training mistake you have made in the last few years? Describe what you learned from it?

I’ve been running and racing since I was young and feel that I know my body, my strengths, and my weaknesses better than anyone. Because of this, I coached myself for a number of years. I had good results, so I don’t think this was necessarily a ‘problem’, but in retrospect, I may have shown more improvement with a coach by my side. As I’ve transitioned from primarily racing the marathon distance to ultramarathons of 50 – 60 miles, I realized my mentality toward training made its own (unconscious) shift.
Having a coach is not necessarily to tell you more about your body than you already know. But coaches can be useful guides, excellent cheerleaders and motivators, and good advisers. They’ll help save you from yourself when you want to push too hard, and they’ll be more realistic about your strengths and abilities and bolster your confidence to expand your goals. They have experience and will do the background research to help you navigate workouts and races, so that you can focus on yourself. I believe in myself more when I have a coach, someone alongside me helping me both physically and mentally.

 

One of the most common questions I think we as coaches get is, “What workouts should I be doing?” The question is loaded. One of the most common answers is that it depends. Ask 100 coaches and you might get 100 different answers. In this article you’ll hear about a workout you should be doing but probably aren’t.

The Ultra Trail du Mont Blanc lottery is done. If you got in, Congrats! If you did not, there are some great (maybe more fun) opportunities in the Alps for you.

In 2016, 2555 runners started the UTMB and 1468 finished (http://utmb.livetrail.net/stats.php). Over the course of 105 rugged miles there are unforeseeable events and challenges, but with a little more information I think more runners can finish the UTMB and swing these stats in the right direction.

There are 1000’s of articles written on how to get ready for your big race. There is a mass of valuable information on how to eat, how to train, how to recover and what gear you will need.  These are very valuable topics, but there is very little dedicated to dealing with the time everything falls apart, and at some point, at some race, it will.

I have been racing ultra marathons for four and a half years now. Up until very recently my life was somewhat uni-dimensional. I raced often, trained more often, and the majority of my waking moments were spent in the pursuit of endurance goals. I ate, slept and breathed my sport, the mountains, and far fetched ideas. And while those things are all still true to some extent, a major life change has taken me and my new growing family by storm this past month. My wife had our son, Laiken Col Ghelfi, on August 30, 2016. It was just 10 days before the running of the 7th annual Pine to Palm 100 mile endurance run.

Mile 106: I’m pretty sleepy, sitting in a metal chair in the doping control office, cotton ball taped to my arm, losing my ability to focus, the smell of blood mixed with alcohol wipes is overwhelming, every sound is amplified to a roar, I mutter something about needing a garbage can, I’m gonna throw up all over the floor. I already feel bad because I know my odor is less than ideal and I can’t focus enough to answer the officials basic health questions.  Everything gets uncontrollably loud and immediately peaceful. I wake up on the floor and have no idea where I am, someone is asking me questions and talking hurriedly into a cell phone, I don’t bother to answer. I put my head back down and immediately go to sleep.

We are writing this as we drive across the desert of the American West. We are very tired, as we just raced 6 times in 6 days. 4 hours of interrupted Motel 6 sleep didn’t really do the trick. We just won the Transrockies stage race in Colorado. For the team competition you have to stay with your partner the whole time and each run the entire course. The winners are crowned by their cumulative time for all 6 stages

Start Running: Free coaching for new runners

Start Running

It’s time to start running. Trails and Tarmac wants to get the world moving. This has been our goal from day one

We are offering a free 12 week beginner training program to 20 people who would like to become consistent in their running/exercise but are not currently. This program is intended to help people gain the health benefits from running and perhaps most importantly learn to love it.

Maybe you have tried running in the past without success, or maybe you have always wanted to start running but didn’t really know how to get going.  Maybe you have a friend, family member or co-worker who has expressed interest in running. This program is built to give you the confidence and the skills to be a consistent runner.

Every runner was once a beginner.  At times a jog around the block was hard for everyone. This program is here to help make running easier and more accessible.  We have created a program that is manageable and accessible for beginners. Don’t be intimidated, this is something you can do!

Requirements:

Uploading GPS data from your watch or phone onto Strava

Updating Trails and Tarmac training document after each activity. (This takes 1-2 minutes 3-4 days per week)

Doing your best to stay committed to execute the training plan.

If you run 3 or more days a week on a regular basis, then this program is not designed for you, you are already a consistent runner!

We will be choosing 20 people for this program. We will send you an email if you do or don’t get chosen. We wish we could take everyone at this time.

Application has closed for this program. Check back in a few months for more details of what is next.

Mount Shasta is a peak that dominates the landscape of an entire region. From the central valley California to Southern Oregon views of Mount Shasta’s summit are unavoidable. It is freakin’ massive! The peak stands 10,000 feet above the valley below and over 5,000 feet higher than any other mountain in the vicinity. As a young kid growing up in Redding 60 miles to the south I had a deep desire to climb this mountain. “But it is too dangerous” is what my parents told me. So I never got to climb in my youth, I could only look on in awe from the slopes below. If any mountain has a mystic pull this is one of them.