Jenny Kincaid Boone

Jenny Kincaid Boone has been running since she was in eighth grade. She competed in cross country and track at Fort Defiance High School (Fort Defiance, Va.) and at Roanoke College, where she was all-ODAC in cross country for four years. When her knees and legs aren't aching from the wear of years of competition, she hits the 19 to low 20-minute range for a 5K.

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Heading for the trails? There’s a local race next weekend with your name on it.

Grandin Court Baptist Church is holding its second annual 5K road and trail challenge next Saturday, May 21.

This race starts off on the neighborhood roads across from Grandin Court Baptist in Roanoke. But don’t be deceived by the first mile or so of flat stretch. Much of this course traverses the forested area behind Patrick Henry High School, where you’ll climb steep, short hills and shoot around sharp curves for more than a mile. The race covers much of the Patrick Henry High School cross country course and parts of the Murray Run Greenway beside it.

The 3.1 mile race is one of only a few city races run primarily on the trails. David Topping, race director, said last year the church first considered making the course an out-and-back stretch on Brambleton Avenue. Barry Brewer, a member of the Star City Striders, suggested they map-out the trails.

“Runners said this was different from any other 5K,” Topping said.

It’s different and challenging. Each time you think you’re nearing the top of a hill, you keep running up.

“The trails really get to you,” said Matt Storie, minister of youth and activities at Grandin Court, who is helping to organize the race. Storie competed on the cross-country team at Furman University in South Carolina.

“It’s something that you can’t just mindlessly run,” Topping said.

After forging the trails, runners take Brambleton Avenue back to the church for a flat finish.

The Grandin Court Baptist 5K road and trail challenge covers parts of the Murray Run Greenway in Roanoke.

Don’t be alarmed if your typical 5K race times are slower on this course. At last year’s race, the fastest male time was 17 minutes 58 seconds, and the top woman finished in 22:11. Both 5K times typically are faster for these runners.

Last year, about 119 runners finished the trail challenge, and Storie said the church is hoping for more runners this year. Plans are to make the race an annual challenge, Topping said.

Proceeds from the race will benefit Grandin Court’s youth group. They raised $2,000 at last year’s race to fund a summer mission trip.

This year, money earned from the race again will be used for two missions trips that the group is planning in July. One is a trip to Guatemala July 10-16, and the other is a trip to New York later in the month.

Race details

Grandin Court 5K Road & Trail Challenge
Saturday, May 21, 9 a.m.
9:45 a.m. -- children’s fun run, baby crawl
7 a.m. to 8:45 a.m. -- race day registration
Race begins in a parking area in front of Grandin Court Baptist Church, 2660 Brambleton Ave., Roanoke
Prizes for top three male and female finishers. The top three finishers in each age group will receive medals.
Child care available

More runners are getting hooked on the trails. Two avid Roanoke Valley trail runners share how they discovered the trails and why they prefer them to the roads.

Wes Best, manager of East Coasters bike shop, Roanoke trail runner:

How did you get hooked on trail running?

I used to race mountain bikes a lot, and I basically got to a point where I got tired of having to put in these long rides over the wintertime when it was cold and wet outside. I decided that I should run…I had friends who were trail runners. I ran occasionally for years before that, but that’s what got me into trail running, the idea of cross training for biking.

Why do you like running on the trails?

I enjoy being out in the woods. I really like the long distance stuff and the trails. It’s a pretty cool feeling to go out and cover 30 or 40 miles in a day on foot, plus I got to eat whatever I want. You’re away from traffic. The scenery is better, and it’s easier on your body.

Tips for trail running:

1) No. 1 is shoe selection. People tend to default to shoes that are much bulkier for trail running. Because the surfaces are softer off road, you don’t need as much support. When you build too much support into the shoe, you get too high off the ground and you tend to turn your ankle more. I’m a pretty severe overpronator … most of the trail running I do now, I run in racing flats. The surface is softer and more forgiving.

2) Don’t be afraid to walk. There are times when you just can’t run all the time. You walk a lot, especially running long distances on trails. But even just running on the mountains around here, if you run on the Appalachian Trail, you cannot run every hill. You’re typically going to be slower than you would if you walked it. That was a tough thing for me to learn.

Neal Jamison, ultrarunner:

How he got hooked on trail running?

I got started running on trails back in 1990 when I was training for my first marathon. I discovered that long runs on trails were less “damaging” to my body. I could run for two or three hours on a flat trail, and not feel the impact as much as if I’d just run two or three hours on the road. But I really got into trail running when I moved to Hawaii. The trails there are so beautiful and rugged. There is a trail system just a few miles from Honolulu that lets runners escape the crowds and concrete and see what paradise is really all about.

Why do you like trail running?

First, I think it is so much better for my body than road running. I can run for hours on trails and not feel the impact felt from running just a few miles on the road. I also like the fact that trail running is more challenging. There are hills on some of the trails we run that no car could ever climb. These hills give us a chance to walk, look around, and enjoy what we are doing. There is a 12-mile route that we sometimes do on the Appalachian Trail. It passes McAfee Knob and Tinker Cliffs. On a clear day, we can see for miles and miles from up there. It is the most beautiful trail run I know of, and it is just a 20-minute drive from downtown.

Tips for trail runners:

1) You don't need special "trail running" shoes, but it can help. Regular road shoes do not protect your feet from the roots and rocks as well as trail shoes do. But it really depends on the type of trail you are running. Road shoes are fine on the local greenway trails, but trail shoes would work better on more rocky trails like the AT. If your route will include both road and trail then look for a shoe suitable for both.

2) Keep your eyes on the trail. When you first start trail running, you will need to really keep your head down and watch your step. Roots and rocks can easily trip you up if you are not paying attention. Before long, however, natural instinct will take over and you will be soaring over the trails with a big grin on your face.

Upcoming races

May 30: Heritage Classic 5K, Rocky Mount, 483-5855

June 4: AEP Festival Run, 5K and 10K, Roanoke

June 4: Chuck Shelton 5K fun run/walk, Radford, Bisset Park, 250-5453