DEPARTMENTSTHE DIRTFreesoloist Austin Howell survives a near-death fall and keeps climbing.QUICK HITSLance wins a trail race—people get pissed • Chimney Rock expands • Former Olympian runs sub-five mile for 40th consecutive yearFLASHPOINTCut the carbs? Crank up the workout intensity? Juicy detox cure? 5 common fitness myths debunked.THE GOODSAdventure runner Phil Phelan’s go-to gear for multiday treks.TRAIL MIXFast Hands and Hard Truths: New albums from Larry Keel and Malcom Holcombe.FEATURESTAKING BACK THE GAULEY“Once I got out on the Gauley, my hands shook with each pull through the water, and in the opening rapids, I had trouble rallying the power that I needed to steer myself.”TRAIL HEROESThere aren’t many large black women lining up at the starting line of 62-mile ultras. That hasn’t stopped Mirna Valerio, a Georgia teacher and coach who is shattering stereotypes. Meet Mirna and four other inspiring trail runners from the Blue Ridge.BLUE RIDGE BUCKET LISTMake 2016 the year of no excuses. Check out these 41 regional events that are sure to make your quads crumble, your forearms scream, and your sides cramp. If you live here or play here, these are the must-dos.THE WAY FORWARDUltrarunning legend and multiple national champion Anne Riddle reflects on what the trail has taught her.APRÈS SKINo two words excite snowsports aficionado Graham Averill more than après ski, roughly translated from the French: ‘I drank too much champagne and fell in the hot tub while still wearing my ski boots.’DITCH THE GPSAdventurer Devon O’neil gets lost to find himself.