Author: Phil Epstein

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Trail Tuesday for Turkeys – Redland M.S.

Hey Trailies,

Ah, yes! Its feast week! Feast on turkey! Feast on mashed potatoes! Feast on Corn Bread Oyster Stuffing! Feast on Pies! Feast, Feast, Feast…On and on and on…. Well, I think to avoid the guilt of participating in all that epicurean decadence we need to hit some single-track (yes, in the dark) to compensate for our calorie glut one last time. Then you can belly up to the Thanksgiving table with a calorie-free conscience…. But, as tradition would have it, its always appropriate to go around the room and have everyone say what they are thankful for…at least in a trail running sense. I mean, of course I’m thankful for my family, friends, pets, good fortune, health, my condo on the French Riviera (Kidding!), etc. but if I narrow it down to just what I am thankful for regarding my trail running it is a slightly different list. Such as Oh, Trail Gods, I am forever thankful for: Anti-chafe cream, aid station volunteers, MoCo single track, Muddy Shoes and its members, Mike Edward’s beer collection, Stella’s Bakery (courtesy of Adie), my Petzl headlamp, my Inov-8 Trail Talon 270s, mud, dirt, rocks, roots…the list could go on forever…I’m just generally thankful.

Anyway, we run tonight! Here are the details:

Address: Redland Middle School, 6505 Muncaster Mill Road, Derwood, MD 20855 (Park around back to the right side of school)
Coordinates: 39.140327, -77.131554
Time: 6:30 (6:15 warm up)
Course: Redland Trail (upper and lower) Clock wise (upper trail first)

Announcements:

* We will be running Saturday morning @ 0730. Pete will lead us for a jaunt up at Little Bennett Regional Park. Sweet Trails!!! Look for announcement on Friday with details.

* Holidays are coming and we have just the things you need for gift giving. Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin, Phil or Mike (Chau). US Dollars only!

* What’s next after Stone Mill? Winter Trails! That’s what’s next. Registration is OPEN. Sign up today! Here is the link – https://www.mcrrc.org/…/winter-trail-running-training-prog…/

Ok, nuff said. C U tonight!
Cheers,
Muddy ‘Gobble’ Shoes

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Pre-Holiday Calorie Management Trail Run – Saturday 0730

Turkey , mashed potatoes, stuffing, pie(s), biscuits, gravy…should I keep going?…sweet potatoes, wine (gotta have da vino), whipped cream, sauce, green beans, rutabagas (ya’ll tried rutabagas?), calories, calories, calories… phew. I’m stuffed! Just reading that list can give you a fat ass…or is it Phat ass. Either way, those Under Armor running shorts are not gettin’ any looser this week. Might as well face the …facts, the rolls are comin’. I’m not talkin’ about those hot, fresh baked rolls fresh out of the oven that we peel open , slide a slab of butter on and shove down our pie holes. I’m talkin’ about the rolls you start developing around your midriff…I think the call it ‘muffin top’. anyway, what we all need ahead of this caloric tsunami headed our way is a pre-holiday calorie burn. So that’s what we’re gonna do on Saturday.

Let me serve you up the delicious details (want some gravy with dat?):

Location: Rachel Carson Conservation Park 22201 Zion Rd, Brookeville, MD 20833 – We’ll visit the Sasquatch Cave!
Time: 0730
Date: Saturday 18 November
Distance: Up to you. Multiple trails that all loop around.

Announcements:

* Holidays are coming and we have just the things you need for gift giving. Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin, Phil or Mike (Chau). US Dollars only!

* What’s next after Stone Mill? Winter Trails! That’s what’s next. Registration is OPEN. Sign up today! Here is the link – https://www.mcrrc.org/…/winter-trail-running-training-prog…/

Ok, nuff said. C U turkeys in the morning!
Cheers,
Muddy ‘Gobble’ Shoes

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Trail Tuesday Recovery Run and Hobble – Redland M.S.

Yes, indeed, some will be running tonight and some will be hobbling. Its all good, and for the hobblers, quite necessary. With most folks getting their Fall races done and in the rear-view mirror its time to maybe kick back, run and for the Stone Millers, recover. BTW, congrats to all who participated in Stone Mill this past weekend. Whether you completed it or attempted it but were not able to finish you are ALL bad-ass ju…st for stepping to the Start line and trying. I know we had some first timers too. Looks like they did well in spite of their doubts. Its all physical until it became mental, right?

So, tonight , I am still in recovery mode and will be walking. For Stone Millers, I implore you to get up and out and just walk tonight. Its so important to start wrking the legs again. It will help with your recovery. Plus, its a great chance to get together and compare experiences from the event. I mean, you did it, so you might as well talk about it!

Details:

Address: Redland Middle School, 6505 Muncaster Mill Road, Derwood, MD 20855 (Park around back to the right side of school)
Coordinates: 39.140327, -77.131554
Time: 6:30 (6:15 warm up)
Course: Redland Trail (upper and lower) counter-clock wise (lower trail first)

Announcements:

* We will be running Saturday morning @ 0730. Just have decided where yet. It will come to me soon but WE WILL RU

* Holidays are coming and we have just the things you need for gift giving. Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin, Phil or Mike (Chau). US Dollars only!

* What’s next after Stone Mill? Winter Trails! That’s what’s next. Registration is OPEN. Sign up today! Here is the link – https://www.mcrrc.org/…/winter-trail-running-training-prog…/

Ok, nuff said. C U tonight!
Cheers,
Muddy ‘Gimpy’ Shoes

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Tuesday Taper Trail Run and Outta the Way – Redland M.S.

So, I’m happy. Ya wanna know why? Well, I’m gonna tell ya anyway. I just looked at the forecast and it will most likely be precipitating this evening. Well, I sure do hope so! I mean, I’m not a duck, nor do I play one on T.V. but I DO love running in the rain. There is something very Zen about it. Maybe its a cleansing of my trail runner soul. Or perhaps the ethereal gentleness of the soft rain on fallen leaves….ohmmm…mmm! HECK NO! Its really cuz I love splashin’ in the mud and getting soaking wet like a ten year old kid! I mean, my Mom used to yell at me if I did sh#t like that. Now I can do it and its called ‘training’. An old trail runner I know once said ‘If it ain’t raining, it ain’t training’. Wise words. One of my mantras that I came up with when I began coaching , and many of you have heard me mumble this before, goes like this ‘The More Crap You Run Through, The Less Crap Affects You’. When you run in adverse conditions it minimizes the impact it will have on you next time you experience it. In other words, adversity toughens you up. Adversity makes you stronger. Nothing Zen about it. Pretty straight forward. Soooooo, I’ll expect the tough ones to be out there tonight. And guess what? Its Outta-the-Way-Tuesday. They have beer!!!! We won’t be going too long tonight as most are tapering for Stone Mill but we will still need to re-hydrate and re-charge at Outta-the-Way.

Details:
Address: Redland Middle School, 6505 Muncaster Mill Road, Derwood, MD 20855 (Park around back to the right side of school)
Coordinates: 39.140327, -77.131554
ime: 6:30 (6:15 warm up)
Course: Redland Trail (upper and lower) counter-clock wise (lower trail first)

***Announcements***
– Special thanks to Robin and all the volunteers and runners who made the 3rd Annual Muddy Shoes Phantastic Phall Phat Ass such a huge success. Congrats to Winners Erin Kelman , Adrian Spencer and Helene Dumais who rocked that awesome course. Definitely doing it again next year!

– We still have Muddy Shoes Buffs ($10) and Car Magnets ($1 cheap) for sale and now we have Muddy Shoes hats!!! OMG, they are soooo cool…ands stylish too! See me or Robin ($15…cheap) Don’t be caught without one! Holidays are coming!

– Our website is now up and running (no pun intended…well, actually my puns are all intentional). Check out the link:

https://mymuddyshoes.org

– Registration for the MCRRC Winter Trails Program is OPEN! Come join Coach Bruce and Coach Audrey (Co-Directors) and a bunch of foul-mouthed, stinkin’ coaches such as myself to run the frosty trails of MoCo this Winter as we train for the Seneca Greenway Marathon and 50K. Here is the link:

https://www.mcrrc.org/
…/winter-trail-running-training-prog…/

OK. Nuff.
C u on the wet dirt in the dark!
Cheers,
Muddy ‘Ducky’ Shoes

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3rd Annual Phantastic Phall Phat Ass – This SUNDAY – ***Don’t Forget To Set Your Clocks Back!***

Holy Toledo! The 3rd Annual Muddy Shoes Phantastic Phall Phat Ass Haph Marathon & 10K is this SUNDAY! The day is finally upon us! The waiting and anticipation is almost over!

Wanted to remind everyone that Saturday night while you are sleeping the clocks turn back one hour. Yes, we get an extra hour sleep. No excuses to be tired at the start.

If you haven’t signed up please do so at this link so we can get a head count. There is also a Phood sign up for the post-run pot luck. Scrool to the bottom once you are there.

https://mymuddyshoes.org/…/3rd-annual-phantastic-phall-pha…/…

Looking forward to seeing everyone at the best race of the weekend! OK, its not a real race but it is an event! And it is a GREAT event!

C U there!
Cheers,
Muddy Shoes

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Haunted Tuesday Trail Run – Redland M.S.

BOO!!!!

Did I scare ya? Perhaps. One thing that won’t be too scary is hitting the haunted trails of Redland tonight for some trick-or-treating. Actually, there will be no tricks and no treats but at least I won’t have to listen to the doorbell ringing every 30 seconds. It’ll be much quieter on the trails. BTW, I de-clowned and de-zombied the woods today so that won’t be an issue…i hope…unless I missed one…or two….BUT I digress.… Tonight we run!

Here are the details :
Address: Redland Middle School, 6505 Muncaster Mill Road, Derwood, MD 20855 (Park around back to the right side of school)
Coordinates: 39.140327, -77.131554
Time: 6:30 (6:15 warm up)
Course: Redland Trail (upper and lower) clock wise (upper trail first)

***Announcements***

– Mark your calendars so you don’t accidentally commit to running a road race. This Sunday 5 November – The 3rd Annual Muddy Shoes Phantastic Phall Phat Ass Haph Marathon and 10k. We’ll will be running from Needwood to Ag Farm and back. Great Trails, Great Phood and Great Phun. Don’t miss it. It is a non-official taper run for those doing Stone Mill the following week. This is our signature event. Donations will be accepted as well as a dish to munch on. Robin is still looking for volunteers. A Phood sign up sheet is also available.

– We still have Muddy Shoes Buffs ($10) and Car Magnets ($1 cheap) for sale and now we have Mussy Shoes hats!!! OMG, they are soooo cool…ands stylish too! See me or Robin ($15…cheap) Don’t be caught without one!

– Our website is now up and running (no pun intended…well, actually my puns are all intentional). Check out the link:

https://mymuddyshoes.org

– Registration for the MCRRC Winter Trails Program is OPEN! Come join Coach Bruce and Coach Audrey (Co-Directors) and a bunch of foul-mouthed, stinkin’ coaches such as myself to run the frosty trails of MoCo this Winter as we train for the Seneca Greenway Marathon and 50K. Here is the link:

https://www.mcrrc.org/
…/winter-trail-running-training-prog…/

OK. Nuff.
C u on the dirt in the dark! We’ll have a howlin’ good time
Cheers,
Muddy ‘Pumpkin’ Shoes

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Stone Mill 50 Miler Course Preview Run #4 – Grand Finale – 28 October 0730

OK, My Fellow Grime-Encrusted, Foul-Smelling, Potty-Mouthed Trail Maggots,

It comes down to this Saturday for our last Stone Mill 50 Course Preview run. Sad, I know, but inevitable. But, just think on the bright side, now you get to taper! That’s the fun part of training for an any endurance event. You get to cram food into your pie-hole by the shovel full while you are resting and relaxing! Ain’t nothing wrong with that scenario! But to get there we have to hit the dirt on Saturday. The course will be a little different and therefore, a little complicated IF YOU DON’T LISTEN TO THE INSTRUCTIONS! (Yes, I’m YELLING in an email). Better pay attention!

So, in order to cover every inch of the entire 50.66 miles of the Stone Mill course we need to do two separate out-n-backs from our starting point at Riffleford Road. Yes, two for the price of one! First we’ll head North up to Quince Orchard Road and down the cement (yes, cement) sidewalk along Rt. 28 for 1.25 miles and through the tunnel to the start of the Muddy Branch Trail (where we had the water and bird-poop potato aid station two weeks ago). This is a section of the outbound part of SM50 we hadn’t done yet and one of the most confusing. Need your wits about ya to stay on course here and not end up doing extra mileage especially on race day. This is the turn around point for the first out-n-back of the day-now we head back to Riffleford. I’ll give more explicit instructions in the morning. Once back at the parking area we’ll head South on the Seneca Ridge and Greenway Trails all the way down to the Rt. 28 Greenway Trailhead parking lot (Last Saturday’s turn around) Then head back up to the cars and snackeroonies and we’re done. Total distance should come in around 22 miles or so. If folks want to do extra they can easily access Clopper Lake and the upper part of the course.

Here are the details:

Location: Greenway Trailhead at Riffleford Road. 16899 Riffle Ford Rd, Darnestown, MD 20878
Coordinates: 39.132829, -77.267667
Time: 0730
Parking: There is a small dirt lot that holds about 20 cars (new) but there is ample parking on both shoulders. Just be careful of traffic.

***NEXT WEEK – Join us for the 3rd Annual Muddy Shoes Phantastic Phall Phat Ass Trail Haph Marathon and 10K at Lake Needwood. This is a great event with a Pot Luck Post Race that is scrumptious. Course will take yopu on the trails of Needwood, Redland (upper and Lower) and the Ag Farm. Great trails if you’ve never been on them before. There is a RSVP on the webpage ( www.mymuddyshoes.org under Events) and our Facebook page as well. Let us know you’re coming and sign up to bring some special grub to share after words. Don’t miss it. Cost is a $5 if ya can afford it (low-interest payment plans available).

Also a plug for the MCRRC Winter Trail Program coming your way. Registration is open. Awesome program that targets the Seneca Greenway Marthon and 50K in March. https://www.mcrrc.org/…/winter-trail-running-training-prog…/

That’s all I got for now. Its been a pleasure hosting these Preview runs on behalf of the Stone Mill 50 Mile Race. Been greaty to meet new trail dogs too! Hope ya’ll had fun

C U on the Single-Track!
Cheers (not sneers),
Muddy Shoes

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Time for Tuesday Night Trail Monkey Business!

Hey Trail Chimps,

Its Tuesday again! Time to hit the trails of Redland! Tell ya what. Its getting dark early. We’ll have headlamps on when we start . Might be a little left over moisture around, if we’re lucky. I flagged the half loop if folks want to do extra. It adds on a total of 2 miles.

…

Here are the details:

Address: Redland Middle School, 6505 Muncaster Mill Road, Derwood, MD 20855 (Park around back to the right side of school)
Coordinates: 39.140327, -77.131554
Time: 6:30 (6:15 warm up)
Course: Redland Trail (upper and lower) counter-clock wise (lower trail first)

***Announcements***

– Mark your calendars so you don’t accidentally commit to running a road race. Sunday 5 November – The 3rd Annual Muddy Shoes Phantastic Phall Phat Ass Haph Marathon and 10k. We’ll will be running from Needwood to Ag Farm and back. Great Trails, Great Phood and Great Phun. Don’t miss it. It is a non-official taper run for those doing Stone Mill the following week. This is our signature event. Donations will be accepted as well as a dish to munch on. Robin is still looking for volunteers. A Phood sign up sheet is also available.

– We host the Stone Mill Course Preview Training Runs every Saturday in October. You don’t have to be running Stone Mill to come out and join us. Courses are all out-n-backs so you do more or less miles. All are welcome. Donation – $5 Run #4 is this Saturday. Details posted on Friday

– We still have Muddy Shoes Buffs ($10) and Car Magnets ($1 cheap) for sale. Don’t be caught without one!

– Our website is now up and running (no pun intended…well, actually my puns are all intentional). Check out the link:

https://mymuddyshoes.org

– Registration for the MCRRC Winter Trails Program is OPEN! Come join Coach Bruce and Coach Audrey (Co-Directors) and a bunch of foul-mouthed, stinkin’ coaches such as myself to run the frosty trails of MoCo this Winter as we train for the Seneca Greenway Marathon and 50K. Here is the link:

https://www.mcrrc.org/
…/winter-trail-running-training-prog…/

OK. Nuff.
C u on the dirt in the dark! We’ll go bananas!
Cheers,
Muddy ‘Monkey’ Shoes

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Stone Mill 50 Miler Course Preview #3 – Saturday 21 October 0730

 

Wassup, Trailies!

OK, Week 3 of the Stone Mill 50 Miler course previews is upon us. Third times a charm, so they say! But, I’ve heard it said that bad things also come in threes…but we won’t go there. Be positive, Stay Positive. And I’m positive about one thing, we are going to get a real good, intimate look at Part III of the Stone Mill 50 Miler course tomorrow morning. OK here’s the plan. We are meeting up a…t the same parking lot as last week (Pennyfield Lock) but we’ll run in the opposite direction to get a look at the next section of the course (Mile 24.28 to Mile 34.28). I’m going to leave it up to you Math nerds to crunch the numbers but using my finger digits and doing the ‘Rithmatic I get 10 miles up and 10 miles back for 20 total.

So, about this section of trail. During the race Pennyfield Lock is basically the half way point. There will be a full-blown Aid Station here that provides not only liquids, real food and pottys but this is where you will find your drop bags. Crew access is also available here. We will head up the C & O Canal to Riley’s Lock where you will pass the real Stone Mill at Mile 27.78 and another full-blown Aid Station (no drop bags here) with all the amenities. You might see something stronger than Gatorade available on the beverage table here (wink, wink) :0. This is the point where you pick up the Seneca Greenway Trail and head North. We’ll turn around at the Rt. 28 Trail Head, during race day you just keep going.

OK, details, details:

Location: Pennyfield Lock, Pennyfield Road off of River Road (When you get to the canal go all the way down to your left)
Coordinates: 39.053729, -77.288852
Time: 0730
Course: I already ‘splained it! See above!
Distance: 20-ish miles or so.
Cost: Coupla bucks to keep things going. Put in donation box or slide $ to Coach Phil or Coach Mike

Etiquette: No pushing, shoving or elbowing on the trail. Snot rockets encouraged (Be green…literally!)

Time for a shameless plug…these runs are brought to you by MyMuddyShoes. We keep trail running going in MoCo year ’round, day/night sun/rain/snow since 2014. Join us for our other events. Go to www.mymuddyshoes.org or find us on yahoo or Facebook.

*** Mark your calendars and sign up for the 3rd Annual Phantastic Phall Phat Ass Trail Haph Marathon and 10k coming your way on Sunday 5 November. This is an annual event that serves as a perfect taper run the weekend before Stone Mill. Its low-key, lots of phun with a delicious pot luck and mingle afterwards.

So, rest up, hydrate and don’t eat too much tonight cuz…well, ya know…
C U at Pennyfield in the morning!
Cheers,
Muddy Shoes

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Tuesday Night Trail Running 101 – Redland M.S.

 

Well Trailies,

Its getting pretty dark out there early, isn’t it? We actually lose 21 minutes of daylight per week this time of year. So, if you are doing any ultras this Fall most likely you will be starting and, for many of us, finishing in the dark. Take my advice, running trails at night with proper illumination is safe…very safe…except for the clowns lurking in the bushes…but as far as falling goes I see fewer falls on the night trail runs than I do on day light runs. Why, you ask? Simple A) You naturally go a tad bit slower and B) there are no visual distractions. Just your cone of light hitting the ground. Now, while night trail running is safe it is a different experience that needs a little getting used to. I highly recommend folks come out and try it especially if you will be running in the dark during race season. You never know, you might get hooked!

Here are the dark details for tonight:

Address: Redland Middle School, 6505 Muncaster Mill Road, Derwood, MD 20855 (Park around back to the right side of school)
Coordinates: 39.140327, -77.131554
Time: 6:30 (6:15 warm up)
Course: Redland Trail (upper and lower) clock wise (upper trail first)

***Announcements***

– Mark your calendars so you don’t accidentally commit to running a road race. Sunday 5 November – The 32d Annual Muddy Shoes Phantastic Phall Phat Ass Haph Marathon and 10k. We’ll will be running from Needwood to Ag Farm and back. Great Trails, Great Phood and Great Phun. Don’t miss it. It is a non-official taper run for those doing Stone Mill the following week. This is our signature event. Donations will be accepted as well as a dish to munch on.

– We host the Stone Mill Course Preview Training Runs every Saturday in October. You don’t have to be running Stone Mill to come out and join us. Courses are all out-n-backs so you do more or less miles. All are welcome. Donation – $5 Run #3 is this Saturday. Details posted on Friday

– We still have Muddy Shoes Buffs ($10) and Car Magnets ($1 cheap) for sale. Don’t be caught without one!

– Our website is now up and running (no pun intended…well, actually my puns are all intentional). Check out the link:

https://mymuddyshoes.org

– Registration for the MCRRC Winter Trails Program is OPEN! Come join Coach Bruce and Coach Audrey (Co-Directors) and a bunch of foul-mouthed, stinkin’ coaches such as myself to run the frosty trails of MoCo this Winter as we train for the Seneca Greenway Marathon and 50K. Here is the link:

https://www.mcrrc.org/…/winter-trail-running-training-prog…/

OK. Nuff.
C u on the dirt in the dark!
Cheers,
Muddy ‘Nocturnal’ Shoes