I am keen to introduce more trail running in the mountain paths. If you are interested in running the specific mountain trails, look at my notes on; Mt Steele, Mt Elphinstone, Panther Peak, Mt Daniel, Mt Hallowell, Tetrahedron Peak, Rainy Peak(Sunshine Coast), Golden ears, Lynn Loop, West Lions, Lynn Peak, Lightning lake, Three Brothers Mountain(Heather trail), Russet Lake, Shah-Cougar mtn, Brunswick Mtn, Capilano Mtn, Mt Fromme, Wedgemount Lake, Seymour Mtn, Unnecessary Mtn, Mt. Strachan, Elphine Lakes, Joffre Lakes, Garibaldi Lake, Lizzy Lake Cabin, Tenquille Lake, Goat Peak- Tenquille Mtn- Finch ridge, Mt Rohr, Dam Mtn, Hanes Valley, Coliseum Mtn. They are written from a trailrunner's point of view rather than as a hiker's.
Time indicated was based on my "comfortable fast pace" unless otherwise posted. If you are moderately fast at trail running races, then this time should be easy for you. If you haven't done trail running, and can run 10k 35min or less, this time should be easy. However if you don't have experience in trail running, watch out for;
1- Good landing that is stable where there is least likelyhood of hidden rocks, holes, or roots. Have smaller steps especially on the way down unless steps are very stable. The fatigue factor increases landing on the wrong places or tripping on things when you think you cleared it. So lifting up your foot slightly higher than you feel it necessary when you start getting tired might be a good idea.
2- Run with trail running shoes; grip and stability in trails of various conditions from mud, roots, or slippery grass might be much better with them than regular running shoes.
3- When you are passing or facing other hikers, keep your eyes focused on the trail ground surface. Greeting them would be nice, but looking at their faces takes your eyes off good foot landing places between tricky rocks, roots, and holes.
4- You might want to limit running on remote or high mountain trails only on dry clear days. Many trails lack signs or often on above treeline rocks or screes and you can easily go astray with diverging foot trails more quickly than when you are walking. On clear days it is easy to trace back where you came from when get lost. Rocks are dry and gives a good holding.
5- Remember stepping on small diameter root, especially on angle, is one of most difficult thing to get a grip with any shoes.
6- Carry up to 2.5L of water & fuel food. Note unless the food is sticky it will hinder with your breathing as ingested during the run; best ones are gel products, followed by Cliff bars etc. Dry crumble-able cookie like bars are unsuitable. Use of waste belt water bottle + sac carriage would be best as backpacks tend to create too much heat at the back. Check availability of creek or spring water in the trail.
7- In my case, when taking salt, water, and banana during the run, every 45-60mins, assures optimum leg muscle conditions.
8- Try different running techniques, postures, breathing, pacing, strides etc to find the most suitable for your preference & style. To me trail running feels quite different from non-incline flat surface run.
To get used to various trails & pacing, using treadmill with prolonged duration of 15% incline 5-5.5mph/hr or 10% 6-7mph would be a good training. If that speed feels too fast, building up gradually by starting from 15% 4mph or 10% 5mph etc might work. You might use different muscle; more lower back and triceps etc., and highly technical especially on fast downhill on various types of non-flat surfaces. You might want to start with short distance, clinic run by shoe stores, or very slow pace to gradually build up.
To conclude I find trail running an excellent replacement training of track or road work. You can even incorporate sprint intervals or fartlek runs on uphill or downhill for variations if you choose the appropriate trail sections. You might also find it very rewarding and refreshing to run on trails. Good luck.
Hey there. If you want any information on the lizzie lake area, like where to go in the alpine after the cabin please feel free to contact me. The trail leads in to the Stein Valley Traverse which I have done up to Tundra Lake. Tundra lake is the most spectacular view I have ever seen