However, these two parts of my life are not only growing in popularity but are gaining traction as a dynamic duo—one making the other better and encouraging me to speak a little louder. These “crazy” parts of my life are my plant-based diet and my participation in the world of ultra-running.

Plant-based diets—or eating patterns in which a person obtains the majority of her sustenance from plants—and endurance athletics (activities that require extended periods of exertion) are often considered extreme. But they do not happen overnight for most.

For me, the transition to comprising the majority of my diet of vegetables, fruits, whole grains, nuts, and seeds happened slowly, evolving as I learned more about how food can be considered medicine in addition to fuel. As for ultra-running, after finishing my collegiate track and cross-country career, words like “splits” and “mile times” prompted gut-wrenching shudders, pushing me into the welcoming, “just try and finish” attitude of ultra-long distance races.

Previously, these two concepts have been considered mutually exclusive, as “plant-based” often incites impressions of emaciated, boney limbs, and bodies lacking muscle or designed more for gardening than running 100 miles or lifting weights.

But recent studies are not only finding plant-based diets adequate for participation in endurance athletics, but optimal when approached appropriately. From NFL players to 100-mile marathoners, the plant-based diet is gaining traction as a way to enhance performance, promote recovery, and assist in injury prevention.

In the study, “Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports,” as seen in the journal “Nutrients,” The Physicians Committee for Responsible Medicine explains the benefits of plant-based diets as they relate to athletic and endurance-focused performance. “Because plants are typically high in carbohydrates, they foster effective glycogen storage. By reducing blood viscosity and improving arterial flexibility and endothelial function, they may be expected to improve vascular flow and tissue oxygenation,” the researchers say.

As glycogen stores are critical in delaying fatigue and crashing as we exercise, being better equipped to create and access those stores is advantageous in long-distance sports. Additionally, having improved blood flow and oxygenation allows us to move with less effort for longer periods of time.

The study also details that, “Many vegetables, fruits, and other plant-based foods are rich in antioxidants, helping reduce oxidative stress [and] . . .  have also been shown to reduce indicators of inflammation,” all necessary for preventing injury and promoting efficient recovery.

Similarly, a Sandpoint local, plant-based ultra athlete, co-founder of Plant Positive Running, and certified running coach, Gwen Le Tutour explains, “When it comes to performance, a few factors will dictate your results: training, sleep, mindset, food, genes, and more. Some of these factors you can control, so if you want to reach your full potential, every controllable detail should be addressed.”

He continues, “Food is a huge component since it will affect your overall health, your recovery, your longevity, and on a shorter term, your fuel for a race or training season. This is why a lot of elite athletes are switching to a plant-based diet to reach new levels in their performance. A healthier body will perform better and perform longer.”

But transitioning to just any plant-based diet isn’t an option for those engaging in endurance sports, as getting enough calories, fats, and proteins are essential parts of a successful nutrition plan. Doing due diligence in researching the best plant foods for meeting all of your needs is critical in reaping the benefits a plant-based diet has to offer endurance athletes. LeTutour recommends exploring resources like NutritionFacts.org and content from plant-based professional athletes and coaches like that from David Roche and Rich Roll. Finally, he encourages staying tuned for the impending September 2019 documentary, “The Game Changers,” a film about elite plant-based athletes—a film that will further show that being plant-based and an endurance athlete may not be so “crazy” after all.

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Well, we agree. Sometimes one day is just not enough time for running in the mountains. And we are not alone in feeling this way. Multi-day runs have been growing in popularity for years, and the Inland Northwest has more than enough trails and mountain wilderness to accommodate these trips.

Multi-day run trips are a combination of long-distance trail running and backpacking, commonly called “fastpacking.” Once figured out and properly prepared for, it gives you the best of both worlds: more time outside and more ground covered than your average weekend running or hiking trip.

Fastpacking Essentials

Planning:When preparing to spend several days in the wilderness and away from access to goods and services, a bit of planning can go a long way. This planning extends to drawing out a route, checking any up-to-date weather and trail conditions pertinent to your location, deciphering camp spots and water sources, learning about potential wildlife encounters, meal prepping, and packing appropriate gear.

Nutrition:Just like any other endurance activity, keeping yourself properly fueled is essential for having a positive experience and staying safe. More pronounced than with backpacking, carrying all of your food and water on your back during a run can be cumbersome and painful if not approached strategically. Although it will take time to figure out which foods will prove best for your body and your backpack, dehydrated goods like oats, powdered potatoes, or packaged freeze-dried meals are a good place to start. In addition to your regular run-fuel items, dehydrated foods will work as pre and post-run meals that won’t weigh you down.

Hydration:Consider your access to fresh water sources along your planned route. Bring a filter or purification tablets along with your pre-filled bladders and bottles. Having enough liquids to maintain your hydration for the duration of your trip is key, especially when accounting for your increased need from perspiration and food prep.

Apparel:Just like with backpacking and trail running, having the right clothing for any condition you’re likely to encounter allows for a more enjoyable experience, no matter what the Inland Northwest weather throws at you. Additionally, having a change of clothes for your non-running hours offers a little reprieve from your sweat-covered t-shirt and shorts while you rest.

Gear:First things first, you’re going to need a backpack. Your pack needs to be big enough to hold everything you need, while still being comfortable enough to run in. Brands like Ultimate Direction and Solomon make fastpack-specific packs, designed to hold between 15-25 liters of gear while distributing the pack load between chest, shoulder, and side straps. These packs have a multitude of pockets and can expand and collapse as you need more and less space.

Next, you’ll need equipment for camping. Collapsible cooking pots and burners or small jet boils offer hot meal options and are worth packing if you have room. Weather depending, simply tie a tarp above your lightweight sleeping bag or hang a small hammock for tree-dense areas. If there’s rain in the forecast, carry your lightest tent and fly.

Other essentials:Put together a small first aid kit, just as you would with backpacking and running, including essentials such as bandages (large and blister-sized), antibacterial ointment, athletic tape, benadryl, sunscreen, aspirin, baby wipes, and an irrigation syringe. Other useful items to consider include small amounts of rope, bear spray, a headlamp, toilet paper, instant coffee, trekking poles, spork and knife, a portable cell phone charger, and a map.

Favorite Spots for Fastpacking

The good news is you can fastpack anywhere you’d through hike, but as you’ll be running instead of backpacking, you can cover more ground. Hikes that would usually take 3 to 4 days can be finished in 2 days, depending on your fitness level and comfort in long distance running. 

Hells Canyon, Idaho

Style: Out-and-Back

Distance: Up to 40 miles

Length: 2+ days

Run along the Snake River on the Idaho side of Hells Canyon on this picturesque out-and-back. With riverside campsites along the way, run out as far as 20 miles before setting up camp. When morning comes and the light hits the valley differently, it will feel like a new run on the way back to your car.

Long Canyon, Idaho

Style: Out-and-Back

Distance: 28 miles

Length: 2 days

Run through an old growth forest and along a rushing creek North of Bonner’s Ferry and just below the Canadian border. Trail #16 is remote, with creek crossings throughout the spring and into the summer, and is often used by equestrians. There’s a rugged campsite just before mile 14.

Salmo-Priest Loop, Washington

Style: Loop

Distance: 20 miles

Length: 1.5 days

Outside of Colville, WA, it doesn’t get much more remote than the Salmo-Priest Loop. Boasting old growth forest, the Salmo river, and = mountain views, this trail is amazing.

Kettle Crest Trail, Washington

Style: Point-to-Point

Distance: 44 miles

Length: 3 days

Run along the ridge of Eastern Washington’s highest peaks, through sage-brush meadows, along wildflower paths, and gain almost 8,000 ft as you traverse the Kettle Crest Trail. As to not miss any of the spectacular views, we recommend this trip as a point-to-point by shuttling your vehicles with friends.

The post Backpacking for Runners: A Quick Guide to Fastpacking appeared first on Out There Venture.

Inspired by the literary hero, this trail winds high and low around the resort, reaching upwards of 6,400 feet, while also largely remaining tucked in the lush, B.C. foliage. With vistas all around Silver Star Provincial Park and the Monashee Mountains, and with lodging available right at the resort, this race is a destination worth traveling for.

Also, as the race is situated high enough to beat the summer heat, but not so high as to push the limits of oxygen intake, Slay the Dragon is a great opportunity for those dipping their toes in the ultra-running world or wanting to add a friendly race to their existing schedule. Put on by experienced directors and in partnership with Bush Babes & Bros Trail Running, this event, although new to the scene, is well organized and sure to be challenging in only the right ways. Additional race lengths are available as well, including “The Grendle” 13K run and “Grendle’s Mom” 25K. Enjoy the long Canada Day weekend, channel your inner prince or princess, and try your hero’s hand at Slaying the Dragon. For more information on the race, or to sign up, visit the events page at Skisilverstar.com or find Slay the Dragon on Ultrasignup.com.

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I unlocked my phone with visions of the day ahead: running the sections of the Going to the Sun Road that were currently closed to car traffic. My head buzzed in anticipation. Opening my weather app, I pulled up Glacier National Park and read, “High of 32 degrees, low visibility, and wind gusts up to 40 mph.” Shit.

Simultaneously calling my partner in crime, Jamie Terry, and concocting a new plan, I swapped the Montana map we planned to use for the day for one of central Idaho. From Sandpoint, we determined it’d be roughly 5 hours to Hell . . . Hells Canyon, that is.

The scenery outside our car windows changed from the North Idaho sub-alpine to rolling, grassy meadows, then suddenly to vast, desert-like crags; we had little idea of how indicative those changes would be of the trail to come.

Winding through the Nez Perce National Forest down into the canyon, we were slowed by breathtaking vistas and the local pasturing cows meandering down the middle of the road.

Finally slipping through the last signs of civilization—with the small town of White Bird, Idaho over an hour behind us—we rolled into the gravel parking lot at the base of the Snake River Trail trailhead. We jumped around in a music-less dancing frenzy to shake the 5 hours of travel from our bones, and proceeded to gear up for the day ahead.

As the trail was an out-and-back in the thick of the Hells Canyon Wilderness, we were extra thoughtful in our preparation. We loaded our running packs with more water than we would possibly need, stowed away high-calorie dense food in addition to our normal nutrition, and zipped an extra layer of clothing into the bottom of our bags.

Jamie double-checked that her small, emergency first aid kit was filled with bandaids, tape, antibiotic cream, sunscreen, and a beacon, and I added bear spray and a small switchblade to the pockets on my pack straps.

Reading the signage at the base of the trail, we took note of the dangers specific to the region, including poison ivy and rattlesnakes, and discussed the appropriate strategies on the chance of any encounters.

Feeling adequately prepared, we began our run-venture with a trot deep into the canyon. As the gravel trail thinned into single track, a grand valley opened before us, and the Snake River flowed powerfully between walls of rock.

We spent the next seven miles in absolute elation on a trail we couldn’t have improved if we tried. It shifted seamlessly from purple flower-lined rollers, to jagged, technical climbs, and from grand, exposed, cliff edges to dense, enclosed canopies. It was a trail runner’s dream.

As we reached our halfway point, we checked in on our hydration and nutrition along the water’s edge, stuffing bites of nut butter covered bananas into our smiling faces and taking sips of salted coconut water between squeals of excitement.

We began our climb back up the switchbacks along the canyon wall, and felt our muscles strain against the stiffness from our break. The sun lowered, and the afternoon began its shift toward evening.

With three miles to go, I toed the edge of a particularly steep edge, letting my eyes focus on the grass lining the space between me and a swift plummet to the river. Suddenly, the green of the grass was joined by black and white slithering stripes, and I lept in fear. “SNAKE!” I warned Jamie. She hopped over the gopher snake effortlessly, and once at a safe distance doubled over in laughter at my reaction. Leaping was sort of the strategy, I guess.

We finished our run with a soak in the river, washing the salt off our faces with the crisp water. Finally, we closed our car doors, leaned out our windows, and shouted, “HELLS YEAH!” It was the perfect ending to a day of spontaneity, preparedness, grandeur and friendship. Hells yeah, indeed.

Editor’s Note: Backcountry travel in Hells Canyon in the summer can be brutally hot, waterless, and dangerous. For better, safer results, wait for cooler, more favorable fall or spring conditions (like the author did) and always check with the Forest Service on the status of trails you plan to tackle, since many trails in the canyon are rapidly deteriorating.

The post Running Hells Canyon appeared first on Out There Venture.

[Feature photo: Trail runners on top of Roundtop Mountain. // Emily Erickson]

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Hayden Triathlon

(July 14, Hayden, Idaho)

Beginning on Honeysuckle Beach in Hayden, Idaho, participate in the three-sport spectacular: swim a half mile in the clear waters of Hayden Lake, bike 12 miles through the local community, and finish with a 3.1-mile run along tree-lined neighborhoods. The event is an official USAT sanctioned sprint triathlon, with the official race start time at 7 a.m. Visit haydentri.com to register.

Bands on Boats

(July 6–Aug. 31, Coeur d’Alene, Idaho)

What’s better than watching live music in the summertime? Enjoying the show from the middle of Lake Coeur d’Alene, atop a double decker cruise boat with fresh air and North Idaho mountain views. The Bands on Boats series features lively shows from local musicians on select Thursday and Friday evenings. The boats depart from the Coeur d’Alene Resort at 7 p.m. Participants must be 21 to ride. For more information, visit cdacruises.com.

ChelanMan

(July 21-22, Chelan, Wash.)

From the kids’ Splash n’ Dash to official Sprint, Olympic, and Half Ironman races, the ChelanMan triathlon event on the banks of Lake Chelan in Central Washington has something for everyone in the family. Put on by the Lake Chelan Multisport Foundation, all of the events boast impeccable organization; a fun, festive atmosphere; and Okanogan-Wenatchee National Forest vistas. For more information on the available races visit chelanman.com.

The Long Bridge Swim

(Aug. 4, Sandpoint, Idaho)

Swim alongside the iconic Long Bridge in the largest freshwater lake in the Northwest: Lake Pend Oreille. Taking place in Sandpoint, Idaho, join hundreds of participants of all ages in the 1.76-mile open water swim with views of the Coeur d’Alene and Idaho Panhandle National Forests accompanying as you go. The event begins at 8:00 a.m. with a mandatory safety meeting and the race to follow. For more information, visit longbridgeswim.org.

Coulee Playland Banks Lake Open Team Bass Tournament

(Aug. 4-5, Electric City, Wash.)

Test your fishing finesse at the 9th annual Banks Lake Open Bass Tournament on Central Washington’s beautiful Banks Lake. This team event is open to the public and is hosted by the Banks Lake Bass Club. Enjoy casting lines in the Devil’s Punchbowl or soaking up the Steamboat Rock State Park panoramas between bass bites. Headquarters for the tournament is located at Coulee Playland, and a Washington state-sanctioned fishing license is required for participation. Learn more at bankslakebassclub.com.

Willow Bay Surf Fest

(Aug. 4, Priest River, Idaho)

If you spend your summer surfing freshwater waves, then the Willow Bay Surf Fest is the event for you.  Surf Fest is a wakesurf competition for people of all skill levels. Participants in the Juniors, Masters, and Amateurs categories will be towed behind a Nautique G23, ensuring an event enjoyable by surfers and spectators alike. Visit intleague.com for more information.

Nelson Sprints Rowing Regatta

(Aug. 11, Nelson, British Columbia)

Calling all rowers to the only sanctioned Rowing BC event in Inland British Columbia! Along the banks of Kootenay Lake in Nelson, BC, the Rowing Regatta offers races of both 1000-meter and 500-meter distances. The event is open to rowers of all ages and abilities and is followed by a Kootenay-style Nelson barbeque. To learn more, visit nelsonrowing.ca.

Paddle, Splash, and Play

(Aug. 11, Nine Mile Falls, Wash.)

This free event, located in the Nine Mile Recreation Area in Eastern Washington, is a chance to engage the whole family in a paddle-packed day. Try stand up paddle boarding, canoeing, kayaking, and more on the Spokane River, with gear and tutorials available to the public. The event will run from 10 a.m. to 2 p.m., and a Discover Pass is required. Visit sckc.ws/events for details.

[Feature photo: Long Bridge Swim // Daryl Baird]

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Although the 8,000-person town is the place to be in all seasons, locals and visitors alike agree there is something extra special about Sandpoint in summertime. With its bounty of parks, beaches, restaurants, trails, and entertainment, Sandpoint summers have something to offer just about anyone.

For those headed across the iconic long bridge for a bit of North Idaho adventure, and even locals who are still exploring their backyard, there are more hiking and camping options than could possibly be conquered in a series of weekends. But fortunately, there are a few must-do’s that shouldn’t be missed.

1. Camp at Green Bay, with its stunning series of private rocky beaches, beautifully jagged cliff faces, and access to lush trails and epic view points. Then, for near-town walks and hikes, stroll the Pend Oreille Bay Trail for easy lake vistas, and tackle Gold’s Hill or Mickinnick climbs for sweat-worthy lookouts ending among the clouds high above town.
2. Head northeast along historic Highway 200 to attempt to bag one of North Idaho’s tallest mountains, Scotchman’s Peak. The hike contains dirt-packed switchbacks, exposed scree scrambles, and views all the way to Canada—often shared with resident mountain goats.
3. For those seeking views without the exertion, try hopping the chairlift to the top of Schweitzer Mountain and strolling the wildflower and huckleberry-littered ridgeline. Even grab a bloody Mary at 6,400 feet elevation on the deck of the Sky House restaurant and bar while watching two-wheeled adrenaline junkies fling themselves off rock faces on mountain bikes.
4. For more beverages with a view, Sandpoint offers a plethora of sunshine drinking and dining options. Salads and sandwiches after a hike just taste better on the beach’s edge at Trinity at City Beach, and dinner on the deck of Forty-One South is often accompanied by a famous North Idaho sunset.
5. Beyond dining, being lakeside in Sandpoint has so much to offer. City Beach is at the heart of town, with soft sand for sunbathing; supervised swimming areas for splashing; and volleyball, tennis, and basketball courts for endless playing. Duck under whizzing Frisbees in the lush grassy areas, sling your slackline between pines, or take your pup over to Dog Beach for four-legged, tail wagging fun.
6. If being on the lake itself is what you’re after, stand up paddleboards (SUPs), kayaks, jet skis, and boats are available to rent by the day or weekend. Try your hand at water skiing, wakeboarding and wakesurfing, or simply bob among the waves with family, friends, and undisturbed sunshine.
7. If you’re more drawn to river recreation, grab your flotation devices of any kind and head over to the Pack River. The sun-soaked winding stream, with a combination of exposed and canopied shoreline and bountiful wildlife, is the place to be on a hot, summer day. Popular put-in destinations include the Pack River Northside Bridge and the Pack River General Store, and take out is commonly off of Highway 200 near Trout Creek Road.
8. Finally, summer is the perfect time to visit Sandpoint if you’re seeking an amazing destination for live music and entertainment in addition to your outside adventure. The Festival at Sandpoint is celebrating its 36th year of pairing breathtaking lake views with nationally-acclaimed bands and musicians. The venue is unique in its convenient casualness with a bring-your-own food and beer policy and first-come, first-serve general admission seating. This year, the headliners include Amos Lee, ZZ Top, Greensky Bluegrass, Phillip Phillips and Gavin Degraw, and Sublime with Rome.

It only takes one visit to understand what people mean when they say, “there’s just something about Sandpoint summers.” It’s the excited buzz of the residents and visitors, the glisten of the sun rays bouncing off the lake, the beauty of the surrounding peaks, and the ease of access to an undisturbed, starry night’s sky.

[Feature photo courtesy of Dan Chamberlain.]

For more ideas check out The Local’s Guide to Sandpoint.

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