LA SPORTIVA 5K and 10K@10,000 FEET
SUNDAY, AUGUST 21 | 8 A.M. | VAIL, COLORADO

RACE DETAILS
The La Sportiva Vail Mountain Trail Running Series 5K and 10K@10,000 Feet races begins at 8 a.m. at the top of Gondola One on Vail Mountain, testing runners of all abilities on both single-track and double-track terrain on Vail Mountain. Both races, presented by Summit Ford, will begin at 8 a.m. at the top of Gondola One at Mid-Vail on Vail Mountain, with the entire race taking place above 9,000 feet. The average grade of the 10K is 7 percent with an elevation gain of nearly 1,200 feet, while the shorter 5K is less challenging and will allow runners the chance to experience racing at an impressive altitude.

The 2016 edition of the 10@10 will feature Vail's newest running trail, The Meadows. 10K runners will be treated with massive views of Mount of the Holy Cross while both 5K and 10K runners will utilize the recently completed Meadows trail and be awed by views of the Gore Range. With so much to look at, keeping an eye on the trail will be a difficult task. This is trail running at its finest!

There will be two aid stations on-course, one near the 5K/10K split at Mile 1.2, and one at Mile 3.5 near Buffalo's at the top of Chair 3 with water, Gatorade and snack items. 

Gondola One will operate from 7:15 a.m. to 7:40 a.m. for racers and volunteers. Spectators may load until 8:30 a.m. All racers must be ready to begin loading the gondola at 7:15 a.m. to ensure all runners are at the start line by 8 a.m. All spectators must present a lift voucher to access Gondola One. Lift vouchers are available at pre-registration/bib pick-up at Arc'teryx on Saturday from 3 to 6 p.m. and at day-of registration at Mountain Plaza in Vail Village from 6:30 a.m. to 7:30 a.m. Failure to load the gondola by 8:30 a.m. will forfeit access to Mid-Vail without purchasing a daily scenic ride ticket for $34. Dogs or other pets are not permitted to load the gondola. After the race, the gondola will be free for racers and spectators to download back to Vail Village. 


COURSE DESCRIPTION
Garmin Course Map | Detailed Course Map (with Aid Stations)

REGISTRATION/BIB PICKUP
VRD Online Registration | Active.com | Registration Form
Costs: $38 week-of registration, $45 day-of registration.   

Saturday Registration and Bib Pickup:
Register or pick up preregistration information/bibs from 3 to 6 p.m. at the Arc'teryx store in Lionshead Village.

Day-of Registration & Preregistered Bib Pickup:
6:30-7:30 a.m. at the base of Gondola One near Vail Village's Mountain Plaza.

PARKING
Free parking is available in the Vail Village parking structure or across the village in the Lionshead parking structure.
PRIZES & SWAG

PRIZES & AWARDS
Awards will be presented to the top three men and women runners in the amateur, open and masters categories for the 5K and the top three men and women finishers of each age group for the 10K.

TECH T-SHIRTS & SWAG BAGS
All running participants will receive a Greenlayer Tech-T, featuring unique designs at every race. Don't forget to pick up your swag bag including refuel goodies and great deals.

RACERS' REFUEL
Northside Kitchen

Participants can grab complimentary treats and breakfast goodies from Northside Coffee and Kitchen as well as some Noosa yogurt at Vail's Mountain Haus.



SERIES SWAG

The La Sportiva Vail Recreation District Trail Running Series is proudly sponsored by Garmin. At the end of the season (Evergold Trail Race), the VRD will be raffling off a Fenix 3 HR Garmin watch! Participants will be entered for each race they complete and must be present during the draw to win!
SPONSOR SHOUTOUT

Joining 2016 series title sponsor La Sportiva and presenting sponsor Anthem Blue Cross and Blue Shield are individual race sponsors TIGA Advertising, The Dusty Boot, Vail Valley Charitable Fund, Haute Route Gear & Apparel, Howard Head Sports Medicine, Summit Ford and Vail's Mountain Haus. Partners also include SmartWool, Garmin, Vail Resorts, Beaver Creek Resort Company, The Steadman Clinic, Steadman Philippon Research Institute, Central Rockies Mortgage, Northside Coffee and Kitchen, Noosa Yogurt, Vail Mountain Coffee and Tea, AmericInn, Gatorade, Honey Stinger, KZYR 97.7, Optic Nerve, First Bank, Mountainsmith and Camelbak.

Runners Need Coverage Too
Anthem Blue Cross and Blue Shield is dedicated to bringing more affordable health care to you. Our new Mountain Enhanced plans offer local solutions through partnerships with select area doctors and hospitals, so you can enjoy quality, low-cost care in the same place you work and play. Contact your broker for more information.
CONTINUE THE RACE EXPERIENCE...
   
SEPT. 18 - EverGold 5K and 11K 
Presented by Haute Route Gear & Apparel 
10 a.m. | Vail Mountain, Vail 
VVMC QUICK TIPS 
   
Exercise and Alcohol: Do they Mix? 
By Katie Mazzia MS, RD, CDE
Vail Valley Medical Center 
970-479-5058
 
So you want to maintain a social life and perform? Follow these tips to keep on top of your game!
  • If you drink alcohol, wait until after you are rehydrated AND refueled with food!
  • Drink in moderation - The American Heart Association defines this as one drink a day for women and two drinks a day for men (see chart below).

What are the consequences of alcohol use and athletic performance?
  • Decreased aerobic performance
    • Alcohol is a diuretic that can lead to dehydration + impairs temperature regulation and increases fatigue.
  • Decreased strength and power
    • Alcohol slows reaction time and impairs accuracy, balance, strength, power and speed for up to three days.
  • Slows recovery
    • Delays muscle repair by limiting the rate at which carbohydrates replenish muscle fuel stores.
  • Increases risk of illness and injury
    • Regular alcohol consumption can lower immune system.
Take Home Tips
  • Plan ahead
    • Think about your training schedule, recovery and immune system. Consuming alcohol after a marathon sounds like a good idea although it may lower your immune system even more!
  • Eat before or while you're drinking
    • Consuming carbohydrates (fruit, whole-grain starches and dairy) after exercise aids in muscle recovery and eating food while you drink slows the rate of alcohol entering your system.
  • End the evening with water
    • Rehydrate before bed and ensure your urine is pale yellow, "light lemonade" color.
Reference: Sports, Cardiovascular and Wellness Nutrition www.scandpg.org 2013
MEET YOUR MEDICAL SUPPORT CREW
The Steadman Clinic/Steadman Philippon Research Institute provides sports medicine coverage for the VRD mountain bike and trail running series. Athletic trainers are at each race and provide injury prevention, first aid, injury evaluation and referrals in case you get hurt. They are located at the start/finish line in The Steadman Clinic tent. Please feel free to use these services. Your athletic trainers for this week's race are:

Kristen Barger MS, ATC

Kristen was born and raised in Bartlett, Illinois, a suburb of Chicago. She moved to Iowa City, Iowa where she earned a Bachelor of Science in athletic training from the University of Iowa. She had the opportunity to work very closely with the Iowa wrestling team, and also did rotations with the football, baseball and gymnastics teams. She then worked as a graduate assistant athletic trainer at Oklahoma State University for the men's and women's track and cross country teams, as well as the cheer and pom squads. There, she completed research on myofascial decompression and the Graston Technique while earning a Master of Science degree in Health and Human Performance with an emphasis in Athletic Training. Kristen loves traveling, reading, skiing, hiking and being around her friends and family. 

 


Heidi Schroepfer MS, ATC
Heidi was born and raised in Ghent, Minnesota. She received her bachelor's degree in athletic training and a minor in health science from South Dakota State University in Brookings, SD. As a student athletic trainer, she had the opportunity to work with surrounding high schools and several collegiate teams at SDSU including: swim and dive, equestrian, men's basketball and football. The past two years she had the opportunity to work as a graduate assistant athletic trainer for the women's volleyball team at Middle Tennessee State University in Murfreesboro, Tennessee. While working as a graduate assistant she was also pursuing a master's degree in exercise science. She enjoys the outdoors, spending time with family and friends, and working to better educate the community and patients about orthopedic injuries. 

 
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