Deschutes National Forest Trail Runs

Deschutes national forest is a swarm of Ponderosa and other evergreen trees that carpet the country on the outskirts of the Cascade mountain range. Not far out of the short span of high-priced seasonal homes and lodging near the Bend, Oregon perimeter, you can find single and double tracked mountain bike and hiking trails that disappear into the lushness of forests hills. This is a little brief on some of the trails you can expect to find for biking in the park.

Deschutes National Forest Trail Runs

This forest was discovered by western civilization by French fur traders that were exploring the northwest. The name comes from the description of the river that runs through Bend today. If you would have followed the river in those days you would have come across many series of waterfalls.

The tumultuous river at the time cut through so much of the glacial land of central Oregon. The waterfalls along the way gave the name Riviere des Chutes, or River of Falls, hence shortened name — Deschutes.

The city of Bend is the start of some of the trail systems. From the Deschutes River one can take quick bike run along the banks that go on for several miles. It's something pretty easy to do for most bikers; in fact, some of the highly active citizens in Bend take this as a breather during a lunch break workout routine.

You can come across many trails outside of Bend near the Swampy Lakes Sno-Park area (about 16 miles out of Bend heading West on highway 46). They have many beginner to intermediate trails which cover an average of 7-9 miles with small altitude change, usually around 500 feet difference.

The Swampy Lakes Loop route 52.1 is a single track trail with manageable obstacles. You don't even have to be in great shape to take on this trail. It covers only about 4 miles and brings you through the Swampy Lakes meadow.

Swampy Ridge Loop route 52.2 on the other hand can be troublesome. It will loop you on a 9 mile course that has a pretty steep climb to get up to the ridge with a just as dramatic descent. It's about half single track and half double track. It's better for intermediate riders.

Going west on highway 46 out of Bend you can find many other trail heads. Be careful biking on these as they will often double as hiking and horse trails so, keep that in mind as you round the bend full steam.

The Biking Tourist Finding Lodging in Bend, Oregon

Bend is a happening town and every season seems to bring in every type of outdoor recreationist, latte drinking Patagonia clone from California to B.C. Make sure you get a booking in early before you go. Finding a hotel, or any other lodging in Bend, Oregon, may be tough to do last minute (some hotels are backed up 4 months deep) so use some foresight and planning.

ChiRunning and ChiWalking Tips to Tackle a 50K

Keith McConnell
PhD Certified ChiRunning and ChiWalking Instructor
ChiRunning

In the "ultra" running community, The McDonald Forest 50K is considered to be one of the most challenging 50K’s anywhere. Located outside of Corvallis, Oregon, this trail run includes 6,700 ft of uphill, windy and perilous downhill, lots of mud and streams and logs to navigate. For me, this was the perfect venue to test my theory that a collaboration of ChiRunning and ChiWalking would be the most powerful, efficient, effortless, safe and enjoyable way to complete hilly, long distance runs.

Although I had run a number of marathons in recent years and even ChiWalked one marathon, it had been almost 30 years since I ran my only other ultra, a 50K in The Bay Area of California, so I was not at all sure how this current undertaking would go. What I did know was that I would have an athletic adventure and that I would be called upon to use all of my knowledge of both ChiRunning and ChiWalking (see footnote) to make this adventure a positive experience and a personal success.

I awoke on race day to sunny skies, a good sign given the history of rain and mud in this race’s past. A short while later, I waited, one of 200 men and women of all ages, a fit looking group surrounded by a welcoming forest on an old logging road. Then we were off–the first steps of a very long journey with the whoops and yells of excitement masking any anxiety I may have been feeling — "only 31 miles to go" someone shouted!

The initial terrain of level roads and trails soon was transformed into steep uphills and, in response, my ChiRunning form shifted smoothly to ChiWalking and my personal project had begun. With increased lean, small steps, quick turnover, strong and high arm swing, and lateral strides when needed, I moved forcefully up the trail, passing those runners who tried to keep running or who walked with arms at their sides while exhibiting no particular form and no recognition of the changing angle of gravity as it almost pulled them back down the hill with each step.

What goes up must come down and there were certainly plenty of "downs" during this run. Returning to my ChiRunning form on the downhills, I felt very confident darting down the hills as I varied my form between the usual lower body focus on gradual hills and, more often, the steep hills form in which I lowered my center of mass, increased my cadence while landing under my column with very short steps keeping my weight line on the backside of my feet and legs.

Staying on the upper edge of my maximum speed zone, it was essential that I keep good balance and the capacity to respond to the unexpected — such as slippery surfaces, roots, rocks, etc.–as more than once I almost slid off the trail and had to grab a passing branch to help control my momentum. At times, I felt like I was dancing down the hills, a downhill version of T’ai Chi perhaps, keeping core strength, good alignment and lightness afoot as I worked with, not against, the force of gravity and the force of the trail coming at me.

Whenever possible, I used the speed and balance of this downhill form to pass runners who moved less adeptly, braking and pounding as they seemed led by their feet out in front with upper body vertical or even leaning back toward the hill. Overall, whether gradual or steep, I found that ChiRunning downhill was the place I most frequently caught up to and passed other runners.

The back and forth dance between ChiRunning and ChiWalking proved to be especially useful in the latter parts of the 50K run when, on both level and slightly downhill terrain, I sensed that a leg muscle was on the verge of cramping. In spite of good ChiRunning form, those times when I had had to catch myself from "slipping out" on steep downhills had over stressed my hamstrings. Resting my "hams" with ChiWalking, while re-focusing and totally relaxing my legs overall, allowed me to keep moving forward at a steady, albeit slower pace. Once recovered, off I went again, ChiRunning with renewed lean, pelvic rotation, relaxed legs and all around zip.

And soon I was there, the finish line banner drawing me forward for the final strides. Six hours and forty nine minutes after I began, I had completed an incredibly challenging and hilly 50K trail run and I had done surprisingly well. As I caught my breath and released tears of joy and relief, I heard the Race Director say to me, "You’ve just won your age group", (FYI: 60 — 69) and he handed me a classy mug as a memento of my accomplishment. As I broke out in a big smile, I realized that I had done it. The "marriage" of ChiRunning and ChiWalking had been a success.

Postscript:

1. In terms of "recovery", an important aspect of distance running and typically a key benefit of the ChiRunning and ChiWalking approaches, my experience was as hoped. A dinner and dancing outing on race night was followed the next day by a walk and playing in my usual Sunday ice hockey game. My recovery was quick with no noticeable negative after effects.

2. My observations of other runners and the inefficiencies they showed on both uphills and downhills has led me to develop a new specialty in my ChiRunning/ChiWalking practice; offering workshops geared to ultra trail runners, including and emphasizing hill running.

 

 

 

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