Asia Trail July / August 2014 by Asia Trail magazine

CONTENTS 09 EDITOR’S NOTE 10 RACE NEWS

FEATURES 22 RACE UTMB

The Ultra of all trails

UTMB participants

30 RUNNER PROFILE Asia’s Bravest 38 TRAINING Stone Tsang: Training for the UTMB

Francois D’Haene wins the UTMF. Photo: KazNagayasu Ryugatake

Photo: Lyndon Marceau

42 ADVENTURE Running in The Kingdom of Mustang

REGULARS 50 LIZZY Movement

38 Photo: Yosuke Kashiwakura

50 Photo: Richard Bull

52 GEAR 10 GPS and Activity Monitors 58 GEEK RUNNER Best GPS apps for your phone

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JULY / AUGUST 2014

ASIATRAILMAG.COM REGULARS 60 ASK THE COACH Ultra Training

Optimising your training for long climbs and descents

64 BODY MECHANICS ITB Syndrome

Conventional wisdom and new insights

68 CROSS-TRAINING Get Wet to Run Faster 70 NUTRITION Key supplements

72 RACE DIRECTORY

Photo: Franck Oddoux

42 Photo: Richard Bull

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EDITOR’S NOTE

EDITOR: Clement Dumont

An Ultra Fashion

TMB - four simple letters that represent the pinnacle of ultra running dreams for many of us. What is it about this incredibly tough, 168km, 9,500m elevation course around Mont Blanc in the Alps that strikes fear into the hearts of some, as tempted as they are to run it? When I first ran it in 2006 I had no goal other than to finish, and apart from it being one of the toughest races I’ve ever done, I did. I’m sure my naivety had some part to play, but for 95% of the participants, a finish is all they want. Of course, the other 5% are going out hammer to nail and put on a great show with their incredible pace and athleticism over the distance. One of those extraordinary athletes is Francois D’Haene (p. 13) who is quickly becoming one of the best ultra runners on the circuit.

Those of us living in Asia and heading for France this year must contend with hot and humid training days in preparation for the UTMB and the harsh reality that a full day out on the trails is often not an option in the heat of the midday sun. Planning your training for the very early mornings or evenings is a great way to avoid this issue, and one of the regions most successful ultra runners, Stone Tsang, has many other helpful tips and training strategies to help you (p. 38), as he trains himself to try and crack the top 10 this year. In addition, experienced coach, personal trainer and ultra runner Andy DuBois has more advice on how to train specifically for the long uphills and descents that we won’t be used to living here (p. 60).

Although there are few minimalist elite runners out there, our contributor Lizzy Hawker - five times UTMB winner - is still one of them (p. 50), and we’ve reviewed the best GPS-enabled watches and activity monitors for those of you who like a little geek to go with your gear (p. 52). Finally, it’s always worth remembering that one of the main reasons we are on the trails is to enjoy the peace of the landscapes we encounter, and the local cultures we travel through. One event more than most has a plethora of both on offer - the incredible Mustang Trail Race in Nepal (p. 42).

Asia Trail will have a booth at the UTMB expo this August in Chamonix, before the UTMB race starts, so make sure you come along and say hi if you are there for the race!

ASSOCIATE EDITOR: Nic Tinworth CONTRIBUTORS: Andy DuBois Doug Tahirali Katia Kucher Matt Moroz Lizzy Hawker Olya Korzh Rachel Jacqueline Richard Bull

ILLUSTRATION ARTIST: Kirk Wescom GRAPHIC DESIGNER: Syndy Wang Peh Yee

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RACE NEWS

TOP TIER TURNOUT FOR A TOUGH UTMF ULTRA TRAIL OF MONT FUJI (UTMF), JAPAN ultratrailmtfuji.com

Text: Nic Tinworth – Asia Trail Photo: Shimpeikoseki Shakushi

escribed by Altra footwear co-founder Brian Beckstead as “...the most difficult race of my life.”, there’s no denying that Japan’s UTMF has a reputation for being brutally challenging. This year will only serve to cement it’s legend as one of the toughest, most spectacular 100 mile races in the world.

n it’s fifth edition now and changing direction each year, slight changes to the clockwise course for 2014 saw it increase to 105 miles (169km) with almost 10,000m (30,000ft) of gain and the challenging Tenshi mountains appearing after 100km - that’s 18km of incredible climbs and technical descents, so steep in some sections that runners needed the help of ropes to ascend. Hong Kong based ultra runner Denvy Lo described this section as ‘hell’ with the last descent being ‘especially hairy’. Indeed, the Tenshis claimed multiple victims this year, most notably both Thomas Lorblanchet and Emmanuel Gault fell victim to their cruelty. If anyone was expecting anything less than epic, they were going to be disappointed, because this was an ultra in every sense of the word, with both the male and female lineup reading like a who’s who of the ultra world - Sebastien Chaigneau, Núria Picas, Ryan Sandes, Shona Stephenson, Francois D’Haene and Brendan Davies to name but a few of the podium contenders. Technical trails at the start of the race caused bottlenecks for many of the runners, but this wasn’t an issue for the front

South African Ryan Sandes on the technical Tenshi mountains, 100km into the race.

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pack, in particular eventual winner Francois D’Haene who set a blistering pace right from the start and probably would have finished in a quicker time had he not momentarily veered off course around the halfway mark. Aside from strong first half pushes by Iker Karrera and Gault, D’Haene’s only real competition for the victory was Ryan Sandes, fresh from completing his FKT (Fastest Known Time) on the Drakensberg Grand Traverse in South Africa a couple of weeks earlier. Perhaps with fresh legs Ryan would have put more of an attack on show, but his second place win, an hour after D’Haene, was still almost an hour before third place Mike Foote, making his second place result that much more impressive. Local runners put on a good show but the closest they could come to a win this year after Hara’s legendary victory in 2013 was a commendable 7th and 8th, thanks to Tetsuaki Nomoto and Keita Kobayashi, respectively.

The day however, belonged to D’Haene, who after such a convincing win (19h 09min) must surely be seen as a force to be reckoned with wherever he next toes the line. In the women’s race, Núria Picas ran her own, conservative race to reel in the faster starters for an eventual win in 23h 27min. That was twenty minutes ahead of Fernanda Maciel, who was running in third for most of the first half before Nathalie Mauclair, the early and strong race leader, withdrew at the 120km mark with foot pain.

RACE NEWS Men UTMF (168km) 1. François D’Haene (Salomon) — 19:09:13 2. Ryan Sandes (Salomon) — 20:18:59 3. Mike Foote (The North Face) — 20:54:16 4. Antoine Guillon (WAA) — 21:29:12 5. Lionel Trivel (Hoka One One) — 21:32:50 Women UTMF (168km) 1. Núria Picas (BUFF) — 23:27:34 2. Fernanda Maciel (The North Face) — 23:46:24 3. Maria Semerjian — 27:16:13 4. Nerea Martinez (Salomon) — 28:05:07 5. Manu Vilaseca (The North Face) — 28:21:46 Men STY (88km) 1. Sato Yuuta — 10:52:21 2. Shim Jaeduk — 10:56:09 3. Onitsuka Tomono — 11:18:08 4. Timo Meyer — 11:32:57 5. Kaise Jun — 11:50:22 Women STY (88km) 1. Leah Daugherty — 13:41:24 2. Yoshida Hiromi — 14:08:49 3. Ogata Masako — 14:28:49 4. Shibuya Kayo — 14:54:06 5. Kar Bijk Tam — 15:27:24

RACE NEWS: INTERVIEW

INTERVIEW WITH UTMF WINNER FRANCOIS D'HAENE Text: Asia Trail Photo: Shimpeikoseki Shakushi Age : 29 Born: France Height/Weight: 1.92m, 65 - 75kg (depending on the time of the year…) Occupation: Physiotherapist and Winemaker Sponsor: Salomon

n just a few short years, Francois D’Haene has grown from relative unknown to one of the most feared and respected ultrarunners on the racing circuit today. Calling his epic win at the Diagonale des Fous in 2013 one of the most ‘incredible’ moments of his running career he can now add a decisive win at the UTMF to his growing list. Francois has a shared passion for cross-country skating and ski mountaineering in the winter months, much like team mate Killian Journet, and is no stranger to Asia having competed in, and won, the 2013 Oxfam Trailwalker in a record breaking time. When did you start getting interested in trail running ? I have always been attracted by endurance sports. With my friends, we would regularly challenge ourselves in crossing mountain massifs. When trail running and ultras started to become popular with outdoor enthusiasts I signed up for my first 72km trail race in 2006 - and won! Year after year I added new races to my calendar.

You spend most of your time during the winter on your skis - how did you make the transition to trail for something like the UTMF which is quite early in the season ? I rarely start running this early. This year was the first time that I jump on my trail shoes and run an ultra so early in the season. I started running one month prior to the UTMF with intense training sessions, but not too long as there was still snow in the mountains. I have maintained my strength that I developed during winter and was transposed to the trail.

I specifically spent 10 days with 2-3 hours of running a day with lots of elevation and some days I also added long bike or ski sessions. You had a great win at the UTMF, leading from start to finish. Do you recall any good high or low points along the way? I had very good sensations the whole race, although running 170km is always difficult and there are moments of doubt. On the first part of the race, I could enjoy with Iker the light changes on Fuji with the sunset, and the sunrise several hours later was also amazing with the frozen ground and the view of

Fuji with its pink colour - just magic. Of course, tough times were also there, especially the last 20km to the end on the road. I had the impression it would never end. As a winemaker do you follow any specific diet? I don’t follow any particular diet, I listen to my body and try to enjoy the good French food. I am a wine grower, so I do appreciate a good wine and training for an ultra requires so much energy that I believe that you can eat what you enjoy and little extra are well deserved!

You already had the opportunity to come to Asia and break the record at the Oxfam Trailwalker in Hong Kong in 2013 with other members of Team Salomon. How did you find this team running experience as this is not common in Europe ? I have participated in multisports races in the past so I knew what it was going to be like running in a team like that, a practice that I really enjoy. I think you truly experience an adventure that pushes you to go beyond for the team to succeed, these are very strong moments.

RACE NEWS

AUSSIES PROVE TOUGHER DOWN UNDER TNF 100 AUSTRALIA thenorthface100.com.au

Text: Rachel Jacqueline Photo: Lyndon Marceau / The North Face

The race takes place in the scenic Blue Mountains, 50km west of Sydney.

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RACE NEWS

gainst the backdrop of the Australia’s Blue Mountains and to a music score of the digerdoo, humming cicadas and cackling cockatoos, the 2014 The North Face 100 Australia played out. And what a race it was, with the top three podium places being decided by a sprint finish in the new – and unanimously agreed – more challenging course.

Despite holding the lead from the 46km mark, Australia’s Stu Gibson began to lose ground to fellow countryman Andrew Tuckey in the closing moments of the race. During the last 10km, which includes a 1,000m plus ascent packed with steep fire trails and almost vertical stairs, statuesque Tuckey gained on Gibson, resulting in the two sprinting for the finish. Split-seconds separated them. Behind them, last year’s winner and previous course record holder, Brendan Davies, held onto third place, feeling the brutal 100 miles he recently completed in the Ultra Trail Mount Fuji just three weeks before. He too was pressed in the final stage by eventual fourth place Jono O’Loughlin, who finished just 20 seconds behind Davies.

Next was young Aussie up-and-comer Ben Duffus, followed by French Quentin Stephan in sixth, Scotty Hawker (who suffered from stomach troubles mid-way through the race) in seventh, and USA elite Jorge Maravilla in eighth. Andrew Lee and Sam Maffett finished off the men’s top 10.

In the women’s race, Brazil’s Fernanda Maciel led the women’s race early as a result of starting strong – too strong – a mistake that cost her as Catalan Nuria Picas surged past her at the 10.5km mark. Picas held the lead for the rest of the race, breezing into the finish in 10h 57min, more than three minutes ahead of Beth Cardelli’s previous record on the old course. Joelle Vaught from the USA overtook a struggling Maciel at the 31km mark and held second place to the finish, but Maciel fought back and eventually finished in third and just minutes behind. Australia’s Gil Fowler had an impressive race, finishing in fourth. Claire Walton from the UK rounded out the top five, despite running 95km of the race on what was later discovered to be a fractured patella after a nasty fall at the 5km mark.

TNF 100 Results

100km, 4200m elevation gain Men 1. Stu Gibson – 9:31:11 2. Andrew Tuckey (The North Face) – 9:31:11 3. Brendan Davies (Inov-8) – 9:53:10 4. Jonathan O’Loughlin – 9:53:30 5. Ben Duffus (Hoka OneOne) – 9:56:16

Women 1. Núria Picas (Buff) – 10:57:46 (13th overall) 2. Joelle Vaught (Montrail) - 11:45:15 3. Fernanda Maciel (The North Face) – 11:47:52 4. Gill Fowler (La Sportiva) – 11:56:01 5. Claire Walton – 12:05:30

RACE NEWS

Nepalese runner getting on the way of a yak.

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RACE NEWS

ULTRA WITHOUT OXYGEN EVEREST MARATHON everestmarathon.com

Text and photo: Richard Bull

“

This is so beautiful!” mumbles Meridith through her buff, as she runs at pace through slippy, ankle-deep snow at over 5,000m in the Himalayas: her panting being a permanent feature of the extreme high altitude, and the buff pulled up against the cold air and a sun without mercy.

Since the Tenzing Hillary Everest Marathon started in 2003 it has remained stuck in its own little gimmicky niche not ‘long enough’ for the ultra aficionado to get out of bed for, but perhaps a little far out of the comfort zone of the steady road marathoner. Indeed, the race has a ‘fun run’ charity fund-raising feel to it, and the perception is that it attracts those looking for an ‘experience of a lifetime’ rather than serious trail-running athletes. Reported on globally via wire services and the BBC, and given it’s a two week sojourn into the Himalayas (for acclimatization purposes) it’s unlikely anyone but locals would return to defend a title and rustle up some competition. And yet the race is now in its 13th year and growing fast. For the classic 42km course, 131 participants lined up to race, 37 of them from Nepal. On the 60th anniversary of 1953’s historic summit in 2013, the race added a 60km ultra course, which saw 18 people racing this year. That’s a lot of people to be ferried in tiny 18-seater planes. “Compared to any other event, getting to the start line ready to run is an extreme challenge in itself,” said Mark Timmons of Canada, “everyone was exhausted before starting.”

The race normally starts at Everest Base Camp but due to deep snow this was aborted. After a wet, cold night camping described as “properly scary” (the sound of avalanches do that) the participants had to evacuate back to the collection of tea-houses at Gorak Shep. It took one hour to get there, and five hours to wade back the next day. The environment is as hostile to life as it is beautiful and even through cloud, the sun makes light work of factor 50. Participants arrived feeling weary but ready for the start and the opportunity to get down to lower, more hospitable altitudes.

The start time of 8:08:48, to reflect the height of Everest (ignore the wayward zero), meant slushy, slippery snows in direct sunlight. From the stamped out start area, runners were forced into single file on the lone trail through the snow

for most of the first 10km. Running at 5,100m is as tough as you might imagine. Just over half the amount oxygen is accessible to the body compared to sea level. Lactic acid overload is immediate if you try to run up any incline.

Once down to 4,500m fresh morning leg power is exhausted and the race added an out and back loop on trails made muddy with melting snow. The trail is bordered to the north by the looming 8,000m grey wall of Lhotse and the brutally steep face of the Himalayan beauty Ama Dablam. The trails are runnable and the scenery is stunning. On this loop it’s great to be able to see the front-runners coming back down the trail at pace. The remainder of the race to Namche Bazaar is on wide, well made trails which, if they were at lower altitudes, would be a dream to run. Trees replace the snow and fallen rhododendron petals are strewn over the ground, making them easier to look at and enjoy with a sagging gait. There are regular reminders of Nepal. Lines of mani stones carved with om mani padme aum, along with white-painted stupas and three young boys sit carving up an expired yak on the trail. Gleaming gold-toothed grandmothers cheer you on as teenage porters lug 75kg of tin roofs, making your running efforts look frivolous.

As usual, the Nepali runners took the top places - their intimate knowledge of the trails, pull of fat cash prizes and experience at altitude no match for any contenders. Sudip Kulung (who holds the record of the fastest descent in the Mount Kinabalu trail race) finished the marathon in 3h 52min some 47 minutes ahead of the first foreign runner Robert Celinski (a 2h 51min marathon runner).

TransLantau 100 winner Samir Tamang was victorious in the 60km race in 7h 17min, and incredible two-and-a-half hours clear of the first foreigner, Bernardo Fonseca from Brazil.

This is a classic high-altitude trail race and it’s impossible to grasp how difficult it really is from the distance alone. Ruth Croft, a talented North Face athlete from New Zealand, finished in 10h 20min and described the 60km course as simply being, “evil.”

RACE NEWS

HIGH CASH PRIZES ATTRACT TOP RUNNERS IN YISHAN Yishan100 Text: Clement Dumont

cmaar.com

Photo: Koosa

ow in it’s second edition, top Chinese runners and several strong foreigners toed the line for the highly competitive Yishan Ultra, a race that offered lucrative cash prizes. An hour away from the closest town, runners started from one of the regions most famous temples. The legendary Yellow Emperor, founder of the Chinese nation, himself visited the incredible mountains of Yishan 5,000 years ago but there was sadly no time for the lead group to enjoy the scenic views. Both 50km and 100km races started together, runners splitting to different routes at the 25km mark after a relentless climb which brought them to a beautiful temple hidden at the top of one of the highest mountains of the Yishan National Park. Li Zicheng (New Balance) made the transition from road to trail two years ago after representing China at the last Olympic Games in London, and an impressive personal best of 2h 10min on the marathon distance. The long uphills and technical descents did not slow him down at all and he won the 50km in an impressive 4h 33min, closely followed by compatriot Li Yongyuan. The first foreigner back, Rudy Gilman from the USA, resident in China and well known in the countrys race circuit, took third place in spite of serious stomach issues halfway through the race.

In the 100km race, Yun Yanqiao (winner of the Vibram HK100 in 2013) claimed victory without too much competition, never giving up a comfortable lead to finish in 10h16min. It confirms his good shape for the upcoming UTMB in Europe this August. In the women’s event, French world champion adventure racer Myriam Guillot took the lead early in the race before unstoppable Chinese ultra runner Dong Li overtook her on the second half of the race to win in 12h 05min. Dong Li has won every ultra she has participated in for the last year. 100km Men 1. Yun Yanqiao — 10:16:01 2. Yan Longfei — 11:10:24 3. You Peiquan — 11:12:18 Professional adventure racer Paizulla Kasim was among the top contenders for the podium.

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100km Women 1. Dong Li — 12:05:44 2. Guillot Myriam — 12:28:56 3. Zhang Qian — 13:38:48

50km Men 1. Li Zicheng — 4:33:21 2. Li Yongyuan —4:35:28 3. Rudy Gilman — 4:46:25

50km Women 1. Zheng Wenrong — 5:42:26 2.Chen Xiaolan — 6:27:54 3.Zhu Bingying — 6:36:50

RACE NEWS

A CITY OF TECHNICAL TRAIL Dalian100 dalian100k.com

Text: Clement Dumont Photo: Dalian100

he Dalian Ultra100, located at the tip of the Laioding peninsula facing North Korea, is an interesting event that offers a surprising combination of city and nature. Running full speed on road whilst crossing extensive plazas and bridges, minutes later you hit steep technical trails, your speed reduced to a snails pace.

The first half can be run at a comfortable pace in spite of the relentless, though nontechnical, up and down sections, but the second half brings other surprises - rocky beaches and coastal sections challenged by the high tide and tortuous rocky single paths, with short but steep ascents. Indeed, because of the diversity of the course terrain the lead saw many changes.

Yan Longfei, who took the lead early on in the 100km, performed incredibly well on the tumultous second half, showcasing his agility on technical trails to finish in 13h 12min. For the ladies, Hu Yan largely dominated the 100km with a strong finishing time of 17h 06min. All runners in the 100km race had to wear a GPS provided by the organizers to ensure that no short cuts were taken - a great way to prevent cheating!

In the 50km, Shi Yan took home the men’s trophy in 6h 01min, while Hong Kong based French runner Sabrina Dumont battled head to head with Xu Xiaohong, the former eventually overpowering her competition to win in 7h 18min.

This year’s record of over 800 participants for the second edition, combined with the event’s flawless organization, highlights China as a highly desirable destination for ultra events.

100km Men 1. Yan Longfei — 13:12:44 2. Zhang Yong — 14:04:18 3. Zhao Zhiyu —14:05:48

100km Women 1. Hu Yan — 17:06:17 2. Zhang Shuxia —19:23:01 3. Yu Yanmeng — 22:39:04 50km Men 1. Shi Yan — 6:01:22 2. Wang Yang — 6:10:34 3. Yang Guang — 6:16:07

50km Women 1. Sabrina Dumont — 7:18:59 2. Xu Xiaohong — 7:25:03 3. Song Liqin — 7:56:05

RACE NEWS

RAIN DOESN'T STOP PLAY IN STAIRMASTER SERIES Stairmaster lantaubasecamp.com Text: Nic Tinworth

Photo: Tony Lai

he rain stopped just in time to ensure a ‘dry’ race for over 150 runners who braved the wet and wild conditions for the first in the Lantau Base Camp/Raidlight Stairmaster series on Lantau - the famed ‘Double Phoenix’ of Nam Shan to Ngong Ping and back via Sunset and Lantau peaks. Conditions were still rough, with cascading water, mud, wind and fog on the trails, but temperatures were thankfully kept well down. An unfortunate rolled ankle early on in the race kept Jeremy Ritcey (Salomon) from first place contention which went to an on-form Clement Dumont (HOKA/2XU), snatching victory in 3h 11min. Matt Moroz was second in 3h 23min with the injured Ritcey finishing 3rd in 3h 24min. First home for the ladies was podium regular Zein Williams (Raidlight) in 3h 48min, followed by Valerie Lagarde in 4h 20min and Marie McNaughton in 4h 35min. Not even a late thunderstorm warning was enough to deter over 250 people turning up on the hottest day of the year for the second in the series - an out and back ‘Double Twins’ from Tai Tam Country Park to Stanley Gap Road, and back, via Violet Hill and The Twins. This was a tough course, made even tougher by a windless and rainless evening, and a plethora of concrete, mainly in the form of stairs. Runners needed a great pacing strategy to avoid blowing up on the way back and that’s exactly what Clement Dumont (HOKA/2XU) used to clinch victory in 1h 36min, only six seconds ahead of Jeremy Ritcey (Salomon) who made several minutes up on the return journey to almost catch him. Rounding up the men’s podium was Jacky Leung in 1h 39min. First through for the ladies (and 9th overall) was a speedy Zein Williams (Raidlight) in 1h 53min, with Emily Saint-Pe second in 1h 59min. Marie McNaughton was third lady back in 2h 03min, taking first in the 40-49 category and Valerie Lagarde topped off the ladies 30-39 podium with a 2h 04min finish time. A recommended name change for next year’s series: Saunamaster™.

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A strategic pace was necessary for the endless sets of stairs on an oppressively hot and humid day.

RACE NEWS

RICHE AND WILLIAMS WON THE ROCK SERIES Action Asia Sprint Series actionasiaevents.com

Text: Clement Dumont

Photo: Action Asia Events

hose who sign up for an Action Asia sprint race may not know exactly what they’ve let themselves in for - sprints along Discovery Bay beach, a swim in the chilly waters of Repulse Bay with shoes and helmets on, and rock scrambling up the river gorges of Sai Kung. The 12km distances may seem relatively short, but there are numerous natural technical sections and obstacles to slow runners down. It’s not as much about being fast in these sections as it is knowing where to put your feet, and that’s where experience comes into play. Two competitors who know full well what to expect on this series of challenging races are male and female series winners, Romain Riche (HKTR) and Zein Williams (Raidlight).

Romain started slowly at Repulse Bay and was back in 7th position at the river gorge. Managing to pick off the runners ahead of him one by one, he exited in the lead and was able to maintain that position for the win. Zein led the females from the beginning, overtaking several male runners in the river and was never challenged for her victory.

The Discovery Bay race took place in gruelling heat, but the oppressive weather wasn’t enough to stop local runner Cheung Wai Hung from finally snatching a hard fought win in 1h 43min. Zein Williams scooped an easy female category win, and more impressively finished 4th overall.

The final and most scenic of the series races, the hot and slippery gorges of Sai Kung were conquered again by Riche, winning in 1h 32min, while Williams cemented her dominance over shorter trail running distances in Hong Kong by securing a third win.

Romain Riche on his way to the scenic Lok Wu gorge section, Sai Kung.

RACE

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ULTRA-TRAIL MONT BLANC

THE UTMB: The Ultra of all Trails Text: Rachel Jacqueline

Photo: Franck Oddoux

There are no official world championships for trail running, but when the most elite runners from all corners of the globe assembled at the start line of the 2013 The North Face Ultra-Trail Mont Blanc, it was clear they had voted with their feet.

Xavier Thevenard broke the UTMB record on the last edition in 20h 34min.

RACE

nd when a relative unknown, Frenchman Xavier Thevenard, held off the threats from the likes of Heras, Dominguez, Olson, Foote and Chorier to win in a record-breaking 20 hours 34 minutes and 57 seconds (eclipsing Kilian Jornet’s 2011 record by almost two minutes); and when Rory Bosio took almost two and a half hours off the previous course record to finish in 22 hours 37 minutes 26 seconds (and in seventh place overall), the beauty of the UTMB was once again revealed: it’s where champions are well and truly made. It humbles the fittest, stretches the strongest, and challenges everyone.

The course is brutal. Taking place across France, Italy and Switzerland, runners run, walk, hike and crawl 168 kilometres through the treacherous Alps, with 9,600 metres of crippling ascent – and descent. The stunning route takes an average hiker up to 10 days to walk. Runners have just 46 hours. It starts in Chamonix (1,035m) and goes up to the Col de Voza (1,653m) to reach Les Contamines (1,150m). It then climbs to the Croix du Bonhomme (2,479m) before going down to Les Chapieux (1,549m). The path then runs up to the Col de la Seigne (2,516m) to enter Italy, and follows the ridge of Mont-Favre (2,435m) before going down to Courmayeur (1,190m). It climbs again to Refuge Bertone (1,989m) and Arnuva (1,769m) before reaching its highest point, the Grand Col Ferret (2,537m), which also marks the border with Switzerland. The path goes down again to Praz de Fort (1,151m) via La Fouly (1,593m) before reaching Champex d’en Bas (1,391m). The last part includes two rather low cols: Bovine (1,987m) and Les Tseppes (1932m), separated by Trient (1,300m). On the descent to Vallorcine (1,260m), the path re-enters France and crosses Argentière (1,260m) before finishing back at Chamonix, its starting point, representing an almost pilgrimage type journey around Mont Blanc, the highest mountain in the Alps standing at 4,810m. While the strongest souls stagger triumphantly over the finish in just over 20 hours, most runners take 30 to 45 hours. There is no prize for achieving this epic feat, only the glory of owning the coveted race finisher’s shirt and eternal bragging rights. In a normal year just half of those who start will finish. Despite the level of difficulty and sheer brutality of the course, runners have been flocking to the race in increasing numbers since it began in 2003 with only 700 runners. In 2004 the number more than doubled to 1,600. From 2005, UTMB consists of running around the Mount Blanc in the Alps, crossing three countries. Photo: Franck Oddoux

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ULTRA-TRAIL MONT BLANC

ULTRA-TRAIL MONT BLANC participation in the UTMB was increased to 2,000 runners, but the race still sold out within hours.

A sister race, the Courmayeur Champex - Chamonix (“CCC”) (101 km +6,100m) was added in 2006 and a system of qualifying races was established in 2007. In 2008, an additional team race, the La Petite Trotte à Léon (“PTL”) (approximately 300km +28,000m) brought the number of races available to three. Interest still surged. By 2008, all slots for the UTMB sold out within eight minutes. Tackling the tidal wave of interest, organisers introduced the Sur les Traces des Ducs de Savoie (“TdS”) (119km +7,250m) the following year and again tightened qualification requirements. From 2010, a lottery system was introduced. In 2014, a

shorter Orsières - Champex - Chamonix (“OCC”) (53km +3,300m) race has been added. This year more than 14,000 runners answered the call for registration; 6,020 for the UTMB (up from 5,176 in 2013, 5,088 in 2012 and 3,661 in 2011). Altogether there will be 7,500 participants on the start lines of the 5 races, representing 77 nations, mobilising more than 2,000 volunteers and attracting more than 50,000 spectators.

Why? Because it is worth every step.

“The UTMB special is quite simply a beautiful mountain journey around an iconic mountain,” says Lizzy Hawker, fivetime winner of the UTMB. “It becomes something that is so much more than just the incredible challenge

of the race itself. Every runner, every volunteer, every supporter becomes part of something truly special – the shared passion and dedication make this so much more than just a race.” Indeed, the crowds that emerge along the cobbled streets of these Alpine towns to support runners are among the biggest drawcards. “There are people out cheering on runners and celebrating in every town we pass through,” says Krissy Moehl, previous course-record holder who won the race in 2003 and 2009. “It was like nothing I’d ever seen before… It was amazing.”

“My favourite memory was this group of guys in jeans and cotton sweatshirts cheering ‘Hup! Hup! Hup!’ sometime around midnight in the pouring rain.”

UTMB participants must be prepared to extreme weather and a last minute changing course. Photo: Pascal Tournaire

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ULTRA-TRAIL MONT BLANC

And then there’s the weather that adds to the mystique, and at times disappointment of the race. Only three times since the race started 10 years ago have runners run the advertised UTMB course because inclement weather has dictated change of plans. “To some this is a negative,” says Morgan Williams, in Spirit of the UTMB published on iRunFar. “ But to me…one of the reasons I take part in events in the mountains over such long distances is to bring some uncertainty into my running life. I want there to be some doubt about the outcome when I toe the line. I want to test my adaptability and my flexibility to respond to the challenges that running 70 or 100 miles brings. And if I get a few curve balls from the weather or the course on the way around, so be it. It all adds to the challenge.” This year, despite the increased popularity of trail running and new contests, like the newly formed Ultra Trail World Tour, claiming to hold the forum for determining world champions, it seems the “White Mountain” will decide for itself.

In 2014 there are 317 elites registered across the five races; 26 women in the UTMB have a performance index according to the International Trail Running Association superior to 640 and 119 men have a performance index superior to 750 – meaning all of them have the potential for the top 20. Whatever it is that draws runners to this mystical race, it is clear that it will remain the most spoken about trail running event on the global trail running calendar for many years to come.

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The Spaniard Kilian Jornet, with his compatriot Iker Karrera, won the UTMB for the third time in 2011. Photo: Pascal Tournaire Asia residents will represent 4.8% of the 8,650 participants who qualified for either UTMB, CCC or TDS Country Japan

China

Singapore Malaysia

Philippines Nepal

South Korea India

Thailand TOTAL

UTMB (168km)

CCC (100km)

TDS (119km)

191 52 1 3 2 2 1 1

268

46 35 2 1 1

42 11 2

2 1

The amazing Rory Bosio defied all the prognostics in breaking the record by over 2 hours. Photo: Pascal Tournaire

ULTRA-TRAIL MONT BLANC

RUNNER PROFILE

Text: Rachel Jacqueline

Hong Kong elite runner, Stone Tsang, 35, finished 17th in the 2013 UTMB (Ultra-Trail du Mont-Blanc), finishing in 24 hours and 15 minutes. He’s hoping to better the result this year in his sixth attempt at UTMB. “Last year I had a good race strategy; I stayed calm in the beginning, ran according to feel, and had a strong finish. This year, Stone is targeting to finish in under 23 hours and 30 minutes.

The key to achieving his goal is avoiding overtraining. “I will listen to my body and how it responds. I will also decrease my training millage earlier before the race to make sure I’m more fresh for the race.” What can’t you run without? My family’s support.

What’s your pre-race ritual? Having more carbohydrate-rich foods, like rice or spaghetti; less meat and bigger servings, and snacking between meals. How will you celebrate? Having a good meal and relaxing.

TRAINING TIPS IN ASIA’S SUMMER Hong Kong: “I will do my hard sessions in the early morning or night to avoid the heat. In July I will go to the UK with my family to visit my wife’s parents and plan to go for a three days long run while I’m there.”

Stone recently finished 11th at the competitive UTMF in Japan. Photo: KazNagayasu kawaguchiko - UTMF

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ASIA’S BRAVEST

YUN YANQIAO Photo: F8 Photography - Vibram HK100

China’s top runner and 2013 Vibram Hong Kong 100 winner Yun Yanqiao, 26, is returning to the UTMB for the third time to finally conquer the course. Despite dominating in ultra distances across Asia, if he finishes, this will be his first 100 miler. “I’ve participated in UTMB for the last two years: in 2012, the route was shortened and in 2013, I quit at 50km because of injury… I have unfinished business there,” he says.

How will you train to make sure you finish this year? I will train more at running long distances. Starting three months before the race, I will run a 100km race three

JANET NG Race director of the Vibram Hong Kong 100 and top Hong Kong runner Janet Ng, 44, is returning to Chamonix for the sixth time to take part in the UTMB. She has completed the course three times, DNF’ed in 2009. In 2011 she finished the TdS. “I adore the UTMB course,” she says. “Also, the organisation is superb and done with a lot of heart. As an amateur race organiser myself, I admire the dedication and hard work of the UTMB organisation team, and the drive to always find ways to grow, develop and improve.”

She finished last year’s UTMB in 36 hours 43 minutes as the 25th woman. However, a recent move to Singapore has disrupted her training regime. She says this year will be all about finishing.

- CHINA times a month.

What’s your aim for the race? Assuming I finish the race safely, I want to get in the top 20 and finish within 24 hours. What’s your race strategy? I’ll think about the race as a game and try to find the most exciting way to finish it. I won’t put myself under too much pressure. What can’t you run without? A headlight– with a back up battery!

What’s your favourite pre-race food? Rice congee.

- SINGAPORE What can’t you run without? My favourite playlist. I’ll play it when I feel an extreme urge to sleep, especially during the second night.

What’s your strategy for getting to the finish? I think with an event like UTMB, a lot of it depends on one’s mental attitude and hopefully with that, past experience with the event and being healthy and free of niggles at the start line will get me to the finish line. How will you celebrate? A big “knees up” (a party) with our best friends back in Singapore and Hong Kong.

RUNNER PROFILE

ENG BOON TAN

- SINGAPORE

Singaporean Eng Boon (“EB”) Tan, 45, is attempting the UTMB for the first time. He hopes he can complete the unfinished business of a close friend who DNF’ed on the course two years ago before tragically died in a scuba diving accident. “I registered for last year’s edition but I didn’t get the slot. It was a blessing in disguise: I severely tore my left ankle ligament in January 2013.” After keyhole surgery in June, it was September before he was out training again. UTMB is one race EB has always wanted to complete due to its difficulty.

“As an endurance athlete, nothing beats challenges. To feel pain is knowing that I am living; to overcome the pain and completing the race is to know that nothing is impossible.“ What will you think about? I still don’t know. Harnessing the thought that my loved one is waiting for me at the finish; finishing a good friend’s unfinished business (he attempted UTMB two years ago but he passed away in a scuba diving accident) or bragging rights? I’ve seen past year’s finisher t-shirt, maybe that will motivate me too. What can’t you run without? After a horrible experience during a race in Nepal, I carry a packet of wet wipes and a small bottle of hand sanitizer. Wet wipes are handy after answering the call of nature; hand sanitizer is a must before I help myself at aid-stations. How will you celebrate? We will drink Champagne and eat mussels in Paris! Eng Boon regularly comes to Hong Kong Lantau Island - to train for the UTMB

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ASIA’S BRAVEST

REGIS CABARET - SINGAPORE Photo: Abdul Rahim - TMBT

Singapore based Frenchman, Regis Cabaret, 39, is taking part in the UTMB for the first time. He’s running to raise funds for the Chuma Association – a school for girls in remote Bodhgaya, India, run by Chamonix local, Céline Ravanel. “Very few people know about [the option of running for charity]. I find it even more meaningful than getting lucky at the lottery,” he explains. “My friends and family have been very supportive – it has made my UTMB project even more exciting. It gives me wings!”

What’s your goal? Above all, my goal is to finish. But I am competitive, so I will be aiming 30 hours or less. It’ll take a lot of hard work but that’s part of the journey to UTMB What will motivate you? My girlfriend, my parents, my brother, my cousins and some good friends will be there, so seeing them at check-points will boost me. And of course, there is the Chuma Association. Contributing to the education of underprivileged children, giving them a chance to get out of a dire situation they didn’t choose in the first place, means a lot to me.

How will you celebrate? Probably indulge myself with a good raclette with all the people who came to support me. But first and foremost, a fresh beer! TRAINING TIPS IN ASIA’S SUMMER Singapore: “I will add cycling and strengthening to build up resistance and climbing capacity. I’ll also travel a lot to get in the elevation – I spend a weekend running in Hong-Kong once a month, mostly in Lantau. I’ll also make a trip to Mount Kinabalu to train on steep hills.”

RUNNER PROFILE

VINCENT CASANOVA

-Photo: MALAYSIA Dev Sidhu - Sabah Adventure Challenge

He plans to finish within 42 hours. “My other aim is simply to enjoy every minute – you never know what the future holds.”

Malaysian based French runner, Vincent Casanova, 36, is looking forward to taking part in the UTMB in his home country of France after discovering the sport of ultra running while living in Asia for the past ten years.

What can’t you run without? I am quite superstitious and always run with a rock with tight edges in the shape of Corsica, the island where my father’s family comes from. I hold that rock constantly in my right hand, increasing the pressure on the sharp edges as the race pain kicks in to focus my mind on the hand pain.

Like Regis, Vincent is taking part through a charity bib and will raise funds for the Association Orphelinat Pagala. Funds will be used to buy a piece of land next to an orphanage in Togo, Africa, to develop agriculture and cattle for the orphanage.

How will you celebrate? One week in Corsica: no running, tons of resting and swimming in the sea, a lot of home-cooked food.

“UTMB has always been in my mind since I started trail running. It is a mythical race, crossing three countries and the most dedicated group of local supporters cheering along the way. There is a special ambience attached to it.”

After complete the UTMB in 2011 after a DNF in 2010, top Hong Kong runner Ida Lee, 44, is returning to attempt the Courmayeur Champex - Chamonix (CCC) for the first time.

“I love the Alps. When I first attempted the UTMB in 2010, I joined a four-day training camp led by Lizzy Hawker to prepare for the race. We ran the entire UTMB course by day and I was stunned by the fascinating views.” Ida will focus on enjoying herself, rather than any time target. “I just love the views of the mountains, valleys, glaciers and Swiss villages that you come across.” What will you think about to avoid the dreaded DNF? The joy of accomplishment and the bitterness of DNF. I would always regret quitting a race for a long period of time. With this in mind, I will tell myself to keep going. What can’t you run without? Warm clothes. The weather conditions in the Alps are full of uncertainties.

How will you celebrate? A big dinner with my husband Chor Kin Law (who is doing the UTMB) and friends. Then crazy shopping on my vacation in Italy is a must. I will definitely buy some good stuff to celebrate.

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What will you eat on the run? My best performances are when I simply take time to enjoy one or two real rich meals during the race, like beef with veggies rice, French baguette with cheese and cold cuts and cereal bread with an abundance of Nutella.

IDA LEE

- HONG KONG

ASIA’S BRAVEST

NATALIA WATKINS

- HONG KONG

Photo: Aurora images - TNF100 Australia

Hong Kong based Brit Natalia Watkins, 41, is returning to the UTMB after completing the race for the first time last year in 45 hours 34 minutes. She’ll be there for the third time (after a technical DNF on the shortened course in 2012) for the chance to take part in an “electric” atmosphere and to soak up the stunning scenery.

“The UTMB is very humbling. My aim will be the same as last year – just to make it through the cut offs and to finish happy. It’d be great to finish faster, of course, but UTMB is the kind of course that spits you out if you get ahead of yourself.” What will stop you from DNFing? Reminding myself that pain is temporary and pride is permanent. My friend Lucy and I have a saying: Does anything need amputation? If no, keep going. Pre-race ritual? I tape all my feet to avoid blisters.

How will you celebrate? With a beer and pizza. But it will probably be four days before I can even look at beer or eat!

ASIA’S BRAVEST

TIMO MEYER - JAPAN

Japanese German Timo Meyer, 35 has been almost a full time running nomad since mid 2013, taking part in races across the world. He’s taking part in the Sur les Traces des Ducs de Savoie (TdS) for the first time. “UTMB has been on my bucket list since I started trail running. I wanted to be part of UTMB both as a runner, as well as spectator to enjoy fully the UTMB atmosphere. Since TdS is prior to the main UTMB event, I will be able to run and after (hopefully) finishing, enjoy watching the main event and support many of my friends who will be running. “ What is your aim for the race? Be patient, run my own race and finish without getting injured. My primary goal is to finish in general, but I also have a finishing time in mind which is sub 17 hours.

What’s your running secret weapon? My nutrition might be a bit unusual: slow releasing carbs such as corn starch mixed with coconut oil and water. I don’t take gels in general.

How will you celebrate? France is the land of wine, so I will definitely have good red wine with cheese, hopefully with a bunch of friends! Maybe more than one glass.

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TRAINING

| ASIA TRAIL • JULY / AUGUST 2014

STONE TSANG: TRAINING FOR THE UTMB

Stone Tsang: Training for the

UTMB Text: Nic Tinworth

Photo: KazNagayasu Ryugatake

Stone Tsang cemented his already legendary status not just around the region but also as an international force to be reckoned with after his inspiring result at last yearâ&#x20AC;&#x2122;s UTMB, finishing 17th overall in 24 hours and 15 minutes, beating his target by 25 minutes and besting his previous time by over 4 hours. That was the highest position a Chinese runner has ever placed, and yet Stone left France disappointed not to have made the top 10 in what was arguably one of the most competitive fields to have started the race in some years.

Stone recently adjusted his training which resulted in good sensations at the UTMF.

TRAINING

ndeed, that time alone would probably have secured his place there in years previous, but it wasn’t just the result that Stone felt let down by. In the run up to the UTMB last year he had trained so hard that he ended up overtraining and injuring himself, which he feels had a knock on effect over his overall performance in the race and early issues he experienced with cramping and sore muscles. In hindsight, he feels that he should have rested his body more instead of pushing it to the extremes that he did and thinking, in his words, that whatever he was doing was ‘not enough’. Learning from the experience, he has completely transformed his attitude and approach to training for his return visit to the Alps this August, radically adjusting not just when he runs, but for how long and at what intensity. A key focus of this new approach is exactly what he didn’t get enough of last year – rest and recovery – and as odd as it sounds his goal was to run less. Training ‘smart’ is now a key consideration for Stone, who has to balance work, family and training into his life, so instead of running six days a week as he used to, he now adheres to a schedule that incorporates more rest days and only 4 or 5 days of training a week, writing down in a diary exactly what he does and how he feels after every session.

As humble as he is talented, with the wide-eyed grin of someone who obviously enjoys sharing their experiences with people who care enough to listen, Stone keenly admits that he’s running less than he was a few years ago, but feels his performance has increased. He has achieved this he says, by switching to ‘training with purpose’ – strength training to help with

| ASIA TRAIL • JULY / AUGUST 2014

muscle balance, varied workouts that include off-trail speed sessions and the all important rest and recovery periods. He doesn’t beat himself up anymore about having a bad session. If he feels tired, he will reduce the intensity and go home early. By his own admission, Stone has unlocked the key to successful ultrarunning training and preparation – listening to your body – and highlights three important considerations for developing a good training schedule:

• ●Fit your training around your own schedule and life. Stone usually finishes work at 7:00pm, and finds it therapeutic to run most of his shorter sessions after that before going home to spend time with his family.

• ●Avoid training in the heat of the sun. Hong Kong summers are hot and humid, and the weeks leading up to the UTMB are especially so. With that in mind Stone recommends doing your hard training session at night or early in the morning.

• ●Train with purpose. Stone is a vocal advocate of ‘quality over quantity’. Be careful not to run too much and plan your training week with enough variety to keep it interesting. Above all else, listen to your body and adapt to what it is telling you. A ‘cycle down’ week of decreased distance and intensity on every third week is important to give your body a break.

On the last point about quality training and maintaining a varied weekly schedule that will help with running ultra distances, Stone is very clear about what he feels has made him a better runner this year – a combination of long runs, speed work, hill intervals, fartleks and strength training.

The Long run The ‘long run’ is an important part of the training regimen as it develops your body’s ability to burn fat and builds overall endurance. Typically Stone will run just one (two in the later weeks of training) of these a week at a slower pace for 2-4 hours, with the focus on time rather than distance. It’s important to run at a slower pace because, as personal trainer Andy DuBois explains, “The faster you run the less fat you burn, so the less stimulus there is to improve your fat burning ability.” Naturally, the faster you run the more damage you will also do to your muscles, which will have a knock on effect to the rest of the weeks’ training as you may need more time to recover. Consequently, Stone prefers this focus on a slower, steady pace for a certain amount of time and suggests increasing your long run week on week by no more than 10-15%, eventually working up to running at least half the distance of the race, which can be split up over a couple of days if you don’t have the time to do it over one. The Speed run This is a ‘tempo’ run on road or catchwater which Stone runs at a steady, faster pace around his 10k time for an hour or less. If he feels tired during any of these he will change to doing an easy run for 30 mins and then go home. Tempo runs are a great way to build speed and strength as they help to develop anaerobic or lactate threshold, which are critical for running faster. Start

STONE TSANG: TRAINING FOR THE UTMB your run with 8 minutes of easy running to warm up, then run ‘comfortably hard’ for about 20 minutes before slowing again for 8 minutes of cooling down. You can use your breathing as a guide to gauge the right pace – if you are breathing in and out with every foot strike you’re going too fast.

Hill intervals An excellent exercise for a race like the UTMB, hill repeats are a great way to build strength, improve your speed, and increase mental strength and confidence in hill running. As the name suggests, hill repeats involve running up a hill using as much effort as possible, jogging back down to lower your heart rate and then repeating the process. A hill with a 10-15% gradient will be enough for you to put effort and power into your hill repeats: at the top of the hill your breathing should feel laboured and your legs heavy. The ideal hill for a strength and stamina workout should take you about 90 seconds to climb.” Start with 4 repeats (Stone does 9) and increase each week by no more than two extra repeats. Don’t forget to warm up before and cool down after the session.

Fartleks This is a great training method because it mimics trail running and the varied pacing that comes with running flats, uphills and descents. Once a week Stone will run a fartlek session for 1-1.5h that cycles through 3mins at fast pace, 3mins at medium pace, and 3mins at slow pace.

Light stretching and foam rolling are a great way to help your body recover after a tough training week. Stone cautions again that it is incredibly important to listen to your body and realise that it needs these breaks at least twice a week. If you keep pushing, it’s likely you will overtrain, or worse, injure yourself to the extent that you can’t train at all. A race like the UTMB requires quite a lot of mandatory gear, which they are very strict about, so be smart about what you’ve packed and train with the equipment you will be running with if you can. Keep it simple – there’s no need to weigh your pack down with things you don’t need. Practice packing your backpack in the weeks leading up to the race so that you know where everything will be. If you want to use poles, which Stone recommends, make sure you train with them on a few of your long runs so that you get comfortable with using, running with, and carrying them.

Living as we do in Hong Kong, we are bereft of the kind of quality ascents and

descents that the UTMB course offers – some of which can last up to an hour. It’s best to stay away from stair training and focus instead on steeper trails that offer good ascents and descents and can be run repeatedly to help train the legs in handling this kind of pressure. Ideal locations for this are Kai Kung Leng and Stone’s favourite trails around the hills of Tuen Mun and Tai Lam. Correct training and preparation are the essential keys to running an ultra like the UTMB successfully. Know the course, the distances between checkpoints (Stone carries a laminated card with this information during the race) and be aware of what your body is doing. He advises against starting too fast or pushing when you feel tired – ‘run to feel’ and don’t be afraid to slow down when it’s necessary. “It’s best not to stay too long at the checkpoints,” he says, explaining that 2 or 3 minutes is more than enough to grab the food and liquids you need and walk for a little bit, instead of being tempted to sit down and stretch or eat too much food.

Stone on the last climb at the UTMB last year. Photo: Yosuke Kashiwakura

Strength training On his recovery/rest days Stone will often do 30-60 minutes of strength training with a focus on hips, glutes, hamstrings and core. He doesn’t use weights, preferring to use elastic bands and his body’s own weight and resistance to avoid unnecessary straining. He believes that this workout is central to giving him increased muscle balance during races – an important consideration for anyone looking to run long distance. Rest and Recovery

ADVENTURE

RUNNING IN THE KINGDOM OF MUSTANG Text: Matt Moroz

Photos: Richard Bull

The clichéd moniker of events being described as ‘More Than Just A Race’ is bandied about in similar amounts to claims such as ‘Toughest footrace on Earth’, ‘Planet’s toughest foot race’, or simply, ‘World’s Toughest’. This is usually due to race organisers attempting to gain increased participation in their event, thereby providing competitors a means to bask in the kudos of undertaking such a momentous challenge.

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RUNNING IN THE KINGDOM OF MUSTANG

Remote Konchokling, an intricate badland landscape hiding a small secluded retreat cave also known as the Snow Leopard Cave.

ADVENTURE

uch claims often hint towards self-indulgence, rarely serving much practical purpose, but when it comes to The Mustang Trail Race (a race completely bereft of clichés), the irony of this understated and modest event, is that the moniker actually fits perfectly.

There are many reasons why this race deserves the description. It could be the incredible cultural experience; the infinite wonder of Nepal’s landscapes; the challenge of the race distance and multi-day aspect; or the fact that a hefty proportion of the race is performed at altitudes over 4000m. It could also be none of those things, and have more to do with the intense camaraderie that grows from 25 competitors living in close quarters for over 10 days, with a small organisation crew and the ever willing mules and their handlers. We have some of the essence of ‘why’, but what about the unique feel of a race in which the competition pales into insignificance compared to the beauty surrounding it? A race which is so progressive in its format that it enforces a check-in/check-out approach to certain checkpoints so that no-one has to rush the most special cultural relics that Mustang offers – the clock remains stopped while competitors explore the particular wonder on offer. The Kingdom of Mustang harbours many cultural gems. To offer runners the chance to witness this region first hand must be a privilege, and as race organizers, Richard Bull and co. surely get immense satisfaction from witnessing the variety of reactions, each new day experiencing the area anew through virgin eyes. The history and the culture of Mustang are etched into the landscape, with both domestic and religious cave dwellings carved into mountainsides. Less glorious or encompassing as iconic landmarks like Petra or Angkor, this is made up for with the mystery and atmosphere that surrounds the geographical makeup of the location. The small villages interspersed along the trail house amazing people and architecture. Each is distinct in look and feel, but all are somehow quintessentially Mustang.

From the start, the race passed through some of the most epic and beautiful landscapes imaginable, yet on the morning of Stage 5 (Lo Manthang to Yara) competitors and organisers alike were offered the most surprising and spectacular images of the course. The previous evening’s snowfall was joined by more accumulations overnight and together they offered unseasonally white landscapes, as far as the eye could

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RUNNING IN THE KINGDOM OF MUSTANG

Race leaders Phudorjee Lamasherpa and Upendra Sunuwar leave the traditional Mustang village of Tanggye before a 1000m climb up to the panoramic 4200m-high sky trail.

ADVENTURE

see, catapulting the already photogenic town of Lo Manthang to even higher echelons of serene beauty. The vantage point of the hotel’s 2nd floor rooftop became the hot spot of the morning, with all thoughts of hungry bellies and nutrition before the day’s stage taking a back seat to the views. Any worries of missing this opportunity to refuel and rehydrate were soon tempered as it was revealed that the mass snowfall had created something of a conundrum. Although the route for the day was neither technical nor dangerous, efforts to find and mark the trail properly were severely hampered. Thus it was with unanimous pleasure that news of a group hiking stage was announced. As memories of the first day’s group walk into Kagbeni were still fresh in everyone’s minds, the chance to share a similar bonding experience in the most idyllic setting imaginable, would have brought a smile to even the most competitive and hardened racer. To rush through such an experience would have shown an incredible lack of appreciation for Nepal’s natural wonders. The one person out of a job on this day was Lizzy Hawker, who tirelessly helped mark the course, manned water stations, timed people in and out, and helped with every need of the competitors large or small (including keeping everyone supplied with lemon tea). Her presence was a constant delight and added a very special aspect to the event. When an ultra/ trail running legend is so humble and willing to give all to the group while burying their own disappointment at being injured, it offers a lasting lesson in humility and generosity.

Although the racing was diluted (or enhanced, make your own choice here) by mutual respect among competitors in complete support of one another, and the full range of distractions previously discussed, there was still a race going on. The extremely talented Nepali girls Mira Rai (22 years old) and Yam Kumari Rai (17) dominated the female event. They powered uphill with great strength and poise, demonstrating their potential to everyone. Perhaps inspired by their male counterparts Phudorjee Lama Sherpa and Upendra Sunuwar, the two girls will hopefully have a good idea of just where trail running could take them. They certainly didn’t pass up the opportunity to show their audience how it was done.

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RUNNING IN THE KINGDOM OF MUSTANG

Author Matt Moroz chases down Yam Kumari Rai beneath blue skies and prayer flags.

RUNNING IN THE KINGDOM OF MUSTANG

Sarah Walters and adopted race mascot ‘Ginger The Ultra Dog’ enjoy incredible Mustang scenery.

Phudorjee and Upendra were joined at the front by American Andy Wellman for much of the race. After being in Nepal for two months, Andy showed great strength and used his acclimatization to full effect. Hailing from Silverton, Colorado (host town of Hardrock 100 and itself at an elevation of 2,800 metres), it’s unclear quite how much local acclimatization he required, but whichever way you look at it, he gave the Nepal runners great competition. Unfortunately, Andy was thwarted in the end by a chest infection. The rest of the competitors were forevermore robbed of the enthralling daily updates of who was where and what the time gap was when they hit the water station. The grandstand finale never quite materialized either, with all three parties fighting it out for victory,

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but in a way this was a far greater finish and more apt to the race. There’s simply no need to deliver the final results – better they remain a mystery. The spirit the race was run in and that the event itself provoked are of far greater importance than who placed where and who won what. In years to come the competitors themselves will struggle to remember those details, but all will easily recollect the overall feel, the people they met and the things they saw.

While the race played out in Mustang, just 200 miles away tragedy befell 16 Nepalese guides on Everest. This resonated with the western competitors and will have made an even deeper impact with the Nepali contingent. With the dangers of one pursuit becoming increasingly evident perhaps this trail running avenue may become ever more

attractive to the very talented and strong Nepali athletes who may have previously been attracted to climbing. For Mira and Yam Kumari Rai, Upendra and Phudorjee we wish the best that trail running has to offer. In time, perhaps, we will speak about the Nepali trail runners in a similar way that East African distance runners are discussed today. The Mustang Trail Race is certainly one of the more rare and wonderful races. It is the author’s hope that the act of describing a race, without actually describing a race, goes some way to whetting your own appetites to discover more. Open the book, play the movie, and head to Mustang in April 2015 to experience the magic for yourself. More info on the Mustang trail race: mustangtrailrace.com

LIZZY

Movement Text: Lizzy Hawker

Photo: Richard Bull

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MOVEMENT

ying on my back. Staring into a blue sky. Dust catching in my throat. Dust catching in my eyes. Giving an excuse for the sob and the tears that are already there. But I am alone on the rooftop. There is no one to listen, no one to see. I can hear the sound of dogs barking in the alley far below. I can hear the low hum from the rumble of the road - with its fascinating mix of pedestrians, bicycles, scooters, motorcycles, taxis, buses - punctuated by the sounds of horns hooting. Two weeks ago I went for my longest run since injuring myself in January. The hills of Shivapuri welcomed me back. I know them well by now, I know them with the intensity of racing, the more benign pace of training and with an unhurried walk. I know them green and lush in the post monsoon fecundity, I know them sparse and dry. The initial hard work to regain some strength had already been done on the wild, sky high trails of Mustang. The land there knows the rhythm of my feet now. The legs had already ached on the long uphill climbs, the heart had already learnt to work again keeping a pace on the rolling, superbly runnable trails above 4000m, some of my natural proprioception had already been recovered as I hurled myself down the steep descents through indescribably awesome canyons.

The ground work was in place. I had learnt again the beautiful rhythm of my daily run. This first longer run on Shivapuri was the turning point, I felt. The days, the months stretched ahead of me, I started to hope, I started to dream again.

Not then, but a day or two or three later. Pain in the ankle. No recollection of having twisted or turned it. The pain was simply there. And, then? An MRI, a physio appointment, and an orthopaedic Runner starring at the blue sky during the Mustang race, Nepal.

doctor’s appointment later. And I’m lying here on my back. Staring into that blue sky. My foot strapped to half a cast, and crutches waiting.

I can run more than a hundred miles. I have done so on countless occasions now. So, surely, surely 10 days on crutches should be an act of endurance that is within grasp? I have huge blisters on my hands. My arms are aching, my leg is aching from holding itself up with the added weight of the cast, my ribs are bruised. The body is sore from its uncommon effort. I have fallen off a chair, and very nearly tumbled off the curb. I can’t carry my cup of morning coffee from kitchen to desk. This is day 2. Less than 30 hours.

Our limits today may not be where they were yesterday, or where we hope they will be tomorrow. But it is today that counts. Whether the crutches are strictly necessary is debatable. It is all in the hope of either preventing another stress fracture, allowing it to heal if already there, or speeding the healing of torn ligament. The MRI and the specialist opinions being at odds in their diagnosis. It has to be worth it.

But, the running aside, the loss of freedom to jump on my bike to do my errands, the loss of mobility, they remind me just how precious a gift our movement is. And they remind me how fine that line is that divides us from what we want to be able to do, and what we can do. Injury. I’ve been here before, no doubt I’ll be here again. The uncertainty, the waiting, the long slow road to get back to

form and to fitness. But each time is new. Each time you wonder ‘what if’. You start to question. Running so easily becomes part of the rhythm of our everyday. It becomes our ‘normal’. It is what we do. Take that away and we come face to face with a person we are not sure we know. Sometimes this is scary. Sometimes this is freedom. It’s all a matter of perception. Maybe it means peeling back those layers of self-expectation. Like peeling an onion it might make us cry. But perhaps it gives us the space to stand back from ourselves, to watch, to listen, to observe. To become aware. Simple awareness.

Awareness. This is what we need when we work our way back from injury. This is what we need when we run. This is what we need to allow us to dance that fine line between strength and vulnerability. Wherever you are ‘at’, be grateful for being there. If you are in the form of your life be grateful for that. If you are healthy and fit and can run be grateful for that. Stand on the start line of your race, begin your daily run and enjoy whatever it is that it brings you. Give of yourself, make the effort, and at the same time recognise the fine line that divides us from what we want to be able to do, and what we can do.

Our limits today may not be where they were yesterday, or where we hope they will be tomorrow. But it is today that counts. And sometimes even in ‘today’ we can go beyond what we think is possible. I will run a hundred miles again, but today every hundred metres is a reward for the effort it takes. Whatever movement you have right now be grateful for that. It is a precious gift.

Go and move with awareness. It will be beautiful. Five times winner of the UTMB, Lizzy Hawker recently settled in Nepal. www.lizzyhawker.com

GEAR

GPS-ENABLED

WATCHES AND ACTIVITY MONITORS Text: Team Asia Trail

here are many ‘minimalist’ trail runners out there - people who forego any fancy gadgets or trendy new gear in favour of a simple water bottle, some weathered shorts and a pair of worn out shoes. Each to their own we say, but the sport also attracts a type that obsesses over data, stats, PR’s, PB’s, CR’s and so on. Not a day passes when he or she isn’t wondering how they are stacking up against their peers, and against themselves last year, last month, last week, yesterday or on that last lap! In this edition, we’ve reviewed 10 great products and ‘wearable technology’, from activity monitors that don’t do much more than estimate calorie consumption from the amount of steps you take in a day, to the expensive multi sport GPS models. Overall, it’s heartening to see some of the newer and less overpriced brands attempting to break the stranglehold that Polar, Garmin and Suunto seem to have, with features and functions that meet the needs of all but the geekiest of runners.

- GPS-ENABLED WATCHES RUNTASTIC GPS WATCH runtastic.com Battery Life: 14h | Heart Rate Monitor | Weather Resistant

This little watch does more than just record your run. It actually comes with compass and navigation modes, useful features for the directionally challenged, like our reviewer was. It’s easy to customise the three lines of data displayed on each screen before a run and scroll through various screens while on the go. However, the small screen may mean it’s probably difficult to see anything on the run with the exception of the middle line, displayed in a bigger font, especially in low light. The heart-rate monitor belt is made of softer plastic and fabric, making it more comfortable to wear and is synced to the watch with a few simple clicks. The user guide indicates it can’t survive much more than a ‘water splash’ and you’re advised against using it in a shower, pool or during nautical sports, but our reviewer wore it through a rather heavy rain shower and it survived.

The Runtastic can be purchased online and is probably the strongest competition against the likes of Garmin.

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RUNTASTIC GPS WATCH HKD 1,586 (EUR 149.99)

GPS AND ACTIVITY MONITORS NIKE+ SPORT WATCH GPS secure-nikeplus.nike.com Battery Life: 8h | Heart Rate Monitor (optional) | Weather Resistant

The hard plastic, bright yellow wristband put us off at first but it turned out to be a winner in terms of ease of use. Scrolling through functions using the three user-friendly buttons was intuitive for new users, even for a reviewer used to Garmin and Suunto. We noticed it took a while longer for it to acquire a GPS signal than the Garmin Forerunner XT 310.

NIKE+ SPORT WATCH GPS HKD 1,998

The watch comes with a USB pin hidden at one end of the wristband and whilst it passed the waterproof test in Hong Kong’s hot and humid summer, it’s durability has yet to be tested through repeated, intensive use. The Nike+ website is relatively easy to navigate and provides enough run data to keep you motivated, such as fastest time at various distances and longest run to date. For each run, the information recorded and displayed includes a map and elevation graph, lap pace and comparisons with the previous lap, etc. A foot pod enables you to record distance and pace in areas of poor or no GPS reception. We tested it during an indoor session and found it a bit uncomfortable on the foot, even hidden under the insole as instructed, but otherwise fairly easy to use.

SOLEUS PULSE GPS soleusrunning.com.hk Battery Life: 8h | Heart Rate Monitor | Water Resistant (30m)

The Pulse is the newest addition to the Soleus range of GPS watches that measures your heart rate on your wrist, so there’s no need for a chest strap, and the vibration alerts are useful for those of you that like to plug in and listen to music when you run. Unfortunately it suffers from rather a clunky set up procedure - be sure to read the user’s manual before you get started. Soleus have recently partnered with Strava which means you can connect the watch directly through the bulldog clip USB cable to your computer and upload data to the Strava website - handy if you are a data geek. The Soleus software is basic at best, so we highly recommend this option.

With a decent 4 button, large screen display, the unit has quite a few useful features such as speed, distance and pace via GPS, automatic lap splits, heart rate, calorie counter, world time and more. It’s a comfortable fit and easy to use and if you are looking for an entry-level, no frills GPS running watch, this is a very good choice. SOLEUS PULSE GPS HKD 1,998 (no GPS HKD 1,398)

GEAR POLAR RC3 GPS polar.com Battery Life: 12h | Heart Rate Monitor | Weather Resistant

The unit has a nice display, with large, clear numbers - important for ‘on the move’ viewing - and comes with a heart rate strap and pod, which our reviewer found comfortable using even though he experienced some moderate chafing in the hotter, more humid weeks of use in Hong Kong. Being familiar with other GPS makes and models, our tester found his way around the different data settings fairly easily, though found it odd that you cannot customise any of them. Regardless, the preset options are all that you should need and the watch is a light, comfortable fit.

Using the Polar WebSync software you can upload activity information to the ‘Polar Personal Trainer’ website, which stores uploaded data and heart rate monitor info as a calendar entry. The training and tracking features here seem useful, but our reviewer found the graphical user interface requires serious modernisation before it comes anywhere close to competitors polished and slick offerings. Overall a decent, mid-level GPS with useful features for data-nerds looking to up their fitness regime, that only suffers from not being water proof and is let down by a tedious and dated website user interface.

POLAR RC3 GPS HKD 2,880

GARMIN FENIX garmin.com Battery Life: 13-24h+ | Heart Rate Monitor | Water Resistant (30m)

If you’re a dedicated multi sports athlete, the fenix probably isn’t the watch for you. With an ‘average’ battery life of 13-15 hours in normal mode, this would seem an ideal GPS unit for ultra runners, and in ultratrac mode the battery life increases to over 24 hours, but you risk a spotty and inconsistent .gpx file and issues with regaining GPS signals - especially in built up areas. Developed mainly as an outdoors and hiking product, what drew us to it initially was it’s smaller size compared to similar products and the fact that it could be worn as a watch. It’s very easy to use with a nice big display and several different options for what you might want to track.

There are a lot of features and menu options and you are able to customise the display options quite easily, but it can be fiddly when you are on the go so it’s best to explore and test the functions until you have found your ideal settings. Unfortunate issues with barometer accuracy plagued our tester and for a GPS watch that costs as much as this does, one hopes they’ve addressed that in the Fenix 2.

GARMIN FENIX HKD 3,129

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GPS AND ACTIVITY MONITORS SUUNTO AMBIT 2 suunto.com Battery Life: 15-50h | Heart Rate Monitor | Water Resistant (100m)

The Ambit is easy enough to use though there are actually very few settings you can change while on the move except navigation, type of activity and timer mode. GPS reception is fast, if not faster than Garmin watches and automatic, unlike cheaper models which require you to turn on the GPS function each time. Boasting a barometrically-based altimeter which promises real-time and more accurate altitude readings for ascent and descent, it also has the versatility of accommodating multiple sports, but some configurations may need to be done on a computer and synced onto the watch for best measure. Complexity aside, the device has some cool functions if you take the time needed to learn to use them.

The Suunto website ‘Moveslink’, where you can preconfigure user profiles, activity settings, plan training programmes and routes, has great community connectivity that allows you to view other runners’ training programmes. Overall, it’s a great watch that has many virtues with a price tag to match, but simplicity is not one of them. We dread reading user manuals, preferring a gadget that you can take out of the box and hit the road with right away. This watch wasn’t it.

SUUNTO AMBIT 2 HKD 5,480

MIO ALPHA mioglobal.com Battery Life: 8h | Heart Rate Monitor | No GPS | Water Resistant (30m) Not a bad looking watch, with our reviewer wearing it to work for a few days. With the touch of one button, it can monitor your heart rate while on your wrist, but unless that’s the only thing you are going to use it for, it’s essentially a glorified GPS antenna. Run data can only be recorded and saved when you have the Mio Go app on your smartphone turned on and synced with your device. That is too much effort for an absent-minded runner like this reviewer.

MIO ALPHA HKD 1,699

While the app doesn’t seem too energy consuming, one would still want to save the precious smartphone battery power for better use on a multi-hour long run. Our reviewer was also a bit disappointed with the amount of data that is saved. It only displays the distance, duration of the run with calories burned, maximum and average heart rates, max and average speed, max and average power. You can get most of those, minus the heart rate data, by simply turning on Strava or Runkeeper on your smartphone. If you are looking for a strapless heart rate monitor with a real GPS, we recommend going with the Soleus GPS.

GEAR

- ACTIVITY MONITORS MISFIT SHINE misfitwearables.com | HKD 998 Battery Life: 1 year | Water Resistant (50m)

The Shine acts as an activity monitor, sleep tracker, and cool, futuristic watch, though it lacks a display so you can’t check stats ‘on the go’.

To activate and use the Shine, you have to ‘tap’ the device with your fingers - two times to check your activity levels, and three times to launch into the activity tracking mode. We found this cumbersome, and along with the clunkiness and unresponsiveness of the ‘finger tapping’ it led to some frustrating experiences.

MISFIT SHINE HKD 998

Apart from several attempts to open the battery cover, set up was quite easy, and rather than syncing with a desktop or web app, you connect to the Shine on your smartphone or tablet using bluetooth. The app, much like the device itself, is minimalist and sexy and very easy to use, and displays a plethora of activity info around your goals, steps taken, calories and hours slept.

The Shine seemed accurate enough during use, regardless of the unresponsive tapping issues. If you’re looking for something fashionable and don’t care too much about the missing features like heart rate monitor, vibration mode or calorie consumption options, then this might be a good entry into the wearable tech market for you.

GARMIN VIVOFIT garmin.com Battery Life: 1 year | Heart Rate Monitor (optional) | Water Resistant (50m)

Unlike Garmin’s GPS 910 watch, the Vivofit has a sleek design with an easily adjustable wrist that you rapidly forget you are wearing. Similarly to the Polar loop, an optional heart rate monitor is available, although we found this of limited interest since we prefer to use a GPS watch when doing serious workouts. When the device senses that you are idle, a red bar starts to creep across the screen. The longer you sit, the longer the bar gets and the more steps you have to take to make that red bar disappear. It is a good way to remind you to get off your chair once in a while to get your legs moving. If you already own a GPS-enabled Garmin watch, our reviewer recommends the Vivofit as a good complement to your training plan, since you can integrate step tracking and sleep monitoring. You can sync the data using Bluetooth (or ANT+) and have it all in a single location on the Garmin Connect website (which has just undergone a neat redesign), which we found very convenient.

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GARMIN VIVOFIT HKD 1,099

GPS AND ACTIVITY MONITORS POLAR LOOP polar.com | Heart Rate (optional) Battery Life: 3-5 days | Water Resistant (20m)

POLAR LOOP HKD 980

The Polar Loop is a new player in the ‘wearable technology’ market. Like other similar products, you wear it on your wrist as a daily activity tracker to count steps, calories burned and even track your sleep. It also shows you the time, so there’s no need to wear a watch, although the metal clasp would benefit from being made of rubber.

The mobile app was especially useful and easy to use after set up and the graphics and user interface are a breeze to use and thoroughly detailed, highlighting activity levels and data with great colours and shades and showing how close you are to reaching your daily goal. If you’re short it will even make suggestions for what you can do to get there with the remaining time.

We found the optional heart rate strap uncomfortable to wear in hot, humid weather where we experienced some moderate chafing, but the extra calorie information on intensive running sessions was very useful, even if its use did drain the battery quicker. Also on the plus side was the cool looking LED display and how easy it was to cycle through the different settings.

GEEK RUNNER

Best GPS Apps Text: Nic Tinworth

s smartphones have continued to evolve over the past couple of years, so too have the apps that run on them. Whether you want to track your runs via GPS for route reference, are looking for a good training plan for your first marathon, or want to start tracking your overall fitness with a plethora of useful stats and data – we’ve looked at the top five feature rich apps for iphone and android to help you achieve your goals.

Strava Strava.com This free (premium membership is US$60 a year) android and iphone app really comes in to its own when you follow and share your training sessions with your friends, challenging each other, and yourself, for course records (CR’s) on ‘segments’ and for PR’s. The iOS version of the app is a joy to use, with great features and a sexy and intuitive user interface that gives you almost as much information to play with as the website, which it integrates well with. There’s no way to directly challenge your friends (or competition) in a race or achieve goals together, but Strava offers its own “Strava Challenges” – running goals that encourage certain aspects of training such as climbing a certain number of feet in a week or running 100 kms in a month. Easy, useful, packing great data and highly addictive. Runkeeper Runkeeper.com One of the first GPS-based fitness apps, Runkeeper has come a long way since its humble beginnings in 2008, now boasting over 20 million users. The user interface has improved drastically over the years, with the current version being the best yet – a slick and simple layout that integrates with Google Maps to track your route and other third party apps on your phone to let you play and listen to music as you run. The app is pretty accurate and both during and after your run you’re able to view detailed stats around pace, distance, time and calories. As with Strava, integration with the website is fairly seamless, but you are also able to enter manual activities and unlike any of the other apps we reviewed, Runkeeper allows a wide range of other fitness apps to access your account and add their own data to it using RunKeeper’s Health Graph API – allowing you to track your weight, sleep and swim data.

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BEST GPS APPS

Runtastic Runtastic.com Runtastic just launched a completely new and overhauled app design, to tie in more with the iOS7 aesthetic. This is welcome, because its previous design was beginning to look a little clunky and dated, but with 70 million downloads since their inception, they’re obviously on to something good. Previous versions didn’t allow for live tracking or music integration, which are now available even in the free version (Pro costs US$5), something Runkeeper still charges a premium for. It’s super simple to use and has some pretty good training plans that you can use from weight loss and beginner all the way through to half and full marathon training. The app now also works with a heart rate monitor, and there are many other activity types to choose from apart from just running. Of particular interest for the coming hot weather running season is the hydration info that makes suggestions on how to recover post-activity based on what you did, your personal stats and the weather. Nike+ Running nikeplus.nike.com It will come as no surprise that Nike have one of the most popular running apps currently on the market. They seem to have every feature set and eventuality covered and the functions get better with every update. You can even track your mileage on running shoes with it and, yep, buy a new pair of Nikes from within the app. Just as suitable for the seasoned veteran as it is for those just starting to get their running legs, the customised training programs and social media integration are great for getting you motivated and out the door. Integration with your phone’s song library is good, allowing the creation of custom playlists and crunchtime ‘power songs’ for when you need to dig deep during a training session or race, and the ‘Coach’ feature is a great way to keep up a good training plan for upcoming races. Endomondo Endomondo.com Endomondo seem to be growing from strength to strength with every update and now works on or integrates with over 15 devices. The free version gets the basics done – route and activity tracking with the usual data – but upgrade to premium and pro versions and you get enhanced functionality like workout statistics, training plans, heart rate zones, goal setting and, most importantly, no ads. Of all the apps we tried, it had the most disappointing look and feel to it and navigation was a little confusing, but this is first and foremost an app for tracking your training and it does it well. The stats you are given in the pro version are incredibly detailed and allow a general overview as well as getting pretty granular with the data on specific sessions. It has great social integration, allowing you to share workouts straight to your Facebook timeline if you connect your account. One of our favourite features was the real-time map tracking of the route we were taking.

ASK THE COACH

UTMB

The BEST way to train Text: Andy DuBois

The longest climb in UTMB is 23km long. Photo: Franck Oddoux Q: What’s the best way to train for the continuous long climbs and descents in a race like the UTMB?

n a race like UTMB (Ultra Trail du Mont Blanc), which has over 9,000m of uphill and downhill, the ability to climb and descend well is crucial to a good performance. To train your legs to cope with the stress this puts on them, you need to include a large amount of vertical in your training. Rather than just clocking up as much vertical in training runs as you can there are a number of ways you can make your training far more effective and specific for the race. Uphill training A majority of runners will spend most of their time walking up the steep climbs but how many of us practice walking in training? Many feel that if you

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are fit enough to run then you will be able to walk when necessary, but walking uses the muscles in a different way from running. The strength gained in running hills doesn’t translate into the ability to walk fast up hills. You need to train it specifically. Long hill repetitions of more than 20 min focusing on walking up as fast as you can are an excellent way to develop your climbing legs. These could be included in your long run or be a separate session during the week. If you don’t have access to long hills then treadmill sessions can be very effective. The longest climb in UTMB for example is 23km long and for many that will take 4 hours or more. Spending two to four hours on a treadmill at maximum incline walking as fast as possible is a

very effective training session.

Training on the trails is better than a treadmill as it is more race specific but unless you live in the Alps you’ll need to do a few repeats. Building up to 4 plus hours of hiking up and running back down is excellent training.

What you’ll find with walking is that it’s very easy to switch off mentally and as soon as you do your speed will slow down. So when doing hill repeats it’s important to make a conscious effort to stay focused every step of the way. Taking some intermediate time splits on each repeat to help keep you honest is a good way to ensure you keep your speed up.

Downhill training The downhill is what will really fatigue your legs. Running downhill

THE BEST WAY TO TRAIN FOR UTMB

Most runners at UTMB use poles to handle the long uphills. Photo: Franck Oddoux places a large eccentric load on leg muscles, particularly the quadriceps. Eccentric loads are when the muscles are working and lengthening at the same time. This causes far more damage to the muscle fibres compared to going uphill. Due to this increased load we need to progress gradually to reduce the risk of injury. Start by running the downhills in training slowly focusing on light landings, higher cadence and short strides. The heavier you land and the longer your stride the more load your quads have to deal with. As your legs adapt you can begin increasing the speed of the downhill section until eventually the downhills can be run at full pace.

Running uphill Even though a majority of us wonâ&#x20AC;&#x2122;t be running much of the hills in a race like UTMB, running uphill is still worthwhile in training. Hill repeats help develop

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power, increase VO2 max and increase running economy. Performing highintensity shorter hill repeats is a great way to improve these areas. Hills that take 3 to 7 min to run up work very well.

Combining uphills and downhills Early in the season I recommend doing high intensity short hill repeats such as 4-6 reps of 4 min and taking the downhill really easy. As the race approaches increase the number of hill repeats or distance of the hill and start running quicker downhill e.g. 10 x 4 min or 4 x 10 min, steady pace up, fast but comfortable pace back down. In the final month or two, training should be very specific, so hiking up and running down fast should be the focus e.g. 3-4 x 20 min hiking up, running fast back down. The long run The UTMB has approximately 600m

of elevation for every 10km, so your long training runs should build up to reflect that. If you are running 40km in training aim to get in close to 2,400m of vertical. For most of us this will mean instead of running a nice scenic route we will have to incorporate hill repeats to increase the amount of vertical. It may not be as scenically interesting as our favourite trails but come race day you will repeat the rewards for all those hill repeats. Through a combination of uphill and downhill repeats and long hilly runs you can build up the strength in your legs to handle the enormous load they experience in the UTMB. Andy is an award-winning personal trainer and elite endurance athlete specialized in ultra running. More info on his ultrarunning coach website (www. mile27.com.au)

BODY MECHANICS

Conventional wisdom and new insights on

Iliotibial Band Syndrome (ITBS) Text: Doug Tahirali

nee pain caused by the iliotibial band (the ITB) is a common injury for many runners. Knowing how to deal with this long band of connective tissue, which runs down the outside of the thigh from the ilium to the tibia (the bony part at your waist to the lower leg bone just below the knee), can help keep iliotibial band syndrome (ITBS) at bay. For many runners the pain comes on rapidly and worsens quickly, and is often the result of a change in run frequency, speed, distance or time. The increased work required from the legs of a new runner has changes across all four of these parameters and pain is felt after long term sitting or going down stairs. Most runners report a pain-zone between 25-35 degrees of knee flexion – anatomically this is the arc of movement where the ITB puts the most pressure on the bulbous part of the lateral femur bone just above the knee.

Conventional wisdom had it that it was a tendinitis-like irritation of the ITB on the femoral condyle (the bulbous part of the upper leg bone at the knee). When the ITB gets too tight it repeatedly

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rubs against the bone causing pain and inflammation, hence it was once called iliotibial band friction syndrome. However in 2006, Fairclough et al1 said “our cadaveric dissections confirm that the ITB is simply a thickened lateral aspect of the fascia lata. It completely surrounds the thigh and is anchored to the femoral shaft.” This was backed by another dissection study in 2009 which found the ITB is “firmly” and “uniformly” attached to the thigh bone “from the greater trochanter up to and including the lateral femoral condyle.” What these studies showed was that it would be virtually impossible for friction and a sliding ITB to be the root cause of the pain, with Fairclough2 later writing “the perception of movement across the epicondyle is an illusion.” His group thought the pain must originate from something under the ITB, with the simplest answer being a bursa (fatty sac of synovial fluid) or a fat pad being compressed. Australian knee physio and researcher Jenny McConnell once posited that compressed fat pads cause some of the most pain in knee

conditions, so we can assume the same in this situation. Diagnostically then, we move away from the injury being caused by friction to it being more of a compression problem – a bursitis or fat-pad-itis!

Oddly enough the early name for this condition was iliotibial bursitis. In the 1990s, surgical dissection verified a ‘lateral synovial recess’ behind the ITB, effectively a pocket or fold of fatty tissue and synovial fluid (not unlike a bursa), with MRI studies of ITBS showing the knee end of the ITB had thickened and this lateral space deep to the ITB inflamed and filled with fluid. Prior to the newer studies some surgeons would surgically release the ITB to relieve the tightness and some of these surgeries amazingly had mild to moderate success. A newer approach is minimally invasive and removes structures from under the ITB in this lateral recess. There is controversy however as to

ILIOTIBIAL BAND SYNDROME (ITBS) exactly what is removed from this area. Studies2 found only a lateral synovial recess/pocket, and removed fat and fluid, while Hariri et al.3 removed and photographed actual bursae. The assumption now seems to be that this lateral recess can act like a bursa and/or can actually contain a bursa. Between 2003 and 2007 in Belgium, 35 arthroscopic surgeries focussing on “resection of the lateral synovial recess” resulted in 34 good or excellent results. At the same time older doctors were still doing ITB releases with not nearly the same success. The MRI study mentioned above clearly showed some thickening of the ITB itself, so this does seem to be some tissue irritation. What we see is not unlike plantar fasciitis, with an early and brief inflammatory period before the tissue starts to slowly break down like old crumbling rubber. It is nearly unheard of to rupture the ITB entirely.

Very few studies show any direct correlation between biomechanical factors and ITBS onset. It is not about running incorrectly but rather about running too much. Some studies have tried to suggest several potential risk factors including pre-existing tightness, high weekly distance and muscular weakness at hip and knee, but the results were unpredictable with minimal correlations.

Orchard et al.4 proposed an excellent hypothesis postulating that fast running was less likely to cause ITBS as it allows for less time in the 25-35 degree range of knee flexion. They also believed this is why the problem comes on so quickly; pain is felt during a run often at a higher intensity than normal, the runner slowing in an attempt to lessen pain by ‘easing off,’ causing the pain to worsen rapidly since the slower running actually increases time spent in the ‘danger zone.’ This theory also explains increased onset with downhill running due to more decreased knee flexion than going uphill (again more time in the 25-35 degree arc of pain). Downhill running also recruits a lot of leg stabilisers, the glutes and tensor fascia lata (and ITB by extension) thus

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adding more compressive forces.

Clearly, evidence-based treatment is difficult when the cause and nature of the pain is so elusive, but the best results seem to have come from extended resting and avoidance of the 25-35 degree range of knee flexion. If you’re pushing too hard, too often and not giving your body enough recovery time then the chances of you getting an

overuse or repetitive strain injury are vastly increased, and an overhaul of your training regimen is essential for recovery. We have also seen that faster running, avoiding sudden intensity changes and avoiding excessive downhill running may reduce chances of ITBS. In 2000, Fredericson et al5 found “long distance runners with ITBS have weaker hip abductor strength on injured leg compared to the other leg and to other long distance runners.” They also found “symptom improvement... parallels improvement of hip abductor strength” (glutes, TFL). The question not addressed was whether the weakness was a cause or a symptom of ITBS, but clearly strengthening the hip abductors has some support in the literature. They went on to study three different ITB stretches in 20026 and found certain stretches were better than others.

A typical ITB stretch needs the knees bent to be most effective. In my practice, I advise one stretch be done every 30-60

min. Trigger point release and other muscular releases show results but must be addressed to the glutes (and deep hip muscles under the glutes) and the TFL more than the ITB itself. A tennis ball in these areas can be particularly effective. There is anecdotal evidence of foam rollers being useful but that is yet to be fully backed by academic research. For the early phase of inflammation and for later pain control, direct icing with ice cups for numerous 10-min sessions is recommended.

Much like other injuries discussed in previous issues, there is a lot of uncertainty about the exact nature and cause of ITBS. Some conservative treatment seems to help in many cases. Surgical treatment has seen some results over the years without offering a full understanding where the problem lay. The newer surgeries have benefitted from a new look at the anatomy and mechanism of injury. I read somewhere a comparison of ITBS to a rock in a shoe. Do you want to loosen the shoe or get rid of the rock? Surgically they used to release the ITB (stretch the shoe) rather than remove the tissue under the ITB (remove the rock)! Or maybe the rock was put there to slow us down so we would not do permanent damage to ourselves... References: 1 Fairclough J, et al. The functional anatomy of the iliotibial band during flexion and extension of the knee: implications for understanding iliotibial band syndrome. Journal of anatomy 208.3 (2006): 309-316. 2 Fairclough J, et al. Is iliotibial band syndrome really a friction syndrome? Journal of Science and Medicine in Sport 10.2 (2007): 74-76. 3 Hariri S, et al. Treatment of Recalcitrant Iliotibial Band Friction Syndrome With Open Iliotibial Band Bursectomy Indications, Technique, and Clinical Outcomes. The American journal of sports medicine 37.7 (2009): 1417-1424. 4 Orchard JW, et al. Biomechanics of iliotibial band friction syndrome in runners. The American journal of sports medicine 24.3 (1996): 375-379. 5 Fredericson M, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clinical Journal of Sport Medicine 10.3 (2000): 169-175. 6 Fredericson M, et al. Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches. Archives of physical medicine and rehabilitation 83.5 (2002): 589-592.

Doug has been a physiotherapist for 25 years and currently practices at Jardine House Sports and Spinal Clinic (www. physiohk.com). This column aims to explain how body parts work and how you can care for and fix them.

CROSS TRAINING

GET WET TO RUN W FASTER Text: Olya Korzh

Illustration: Kirk Wescom

ith the summer now in full swing it’s often too hot during the day to be out running for too long, so now is a great time to look at other training options to compliment your running. Rather than following the hordes to the gym to run on a treadmill like a hamster, dust off your goggles, get your speedos out of storage and head to a swimming pool or beach for some great water workouts and recovery swims. We’ve asked swim and triathlon coaches for their suggestions and opinions on workouts that will specifically benefit runners.

| ASIA TRAIL • JULY / AUGUST 2014

GET WET TO RUN FASTER

COACH RUTH HUNT

COACH LLOYD MCBEAN

Ruth is Hong Kong’s Head Triathlon coach and founder of Ruth Hunt Pro Fit (check it out on Facebook). After I started following Ruth’s training plans and nutrition advice a few months ago, I managed to shake off a bout of overtraining syndrome and now I can race more consistently, and recover faster. I’ve learned to trust Ruth 100% when it comes to training, racing and recovery.

Lloyd is the head swim coach at the Hong Kong Football Club and Open Water Swimmers of Hong Kong. I’ve been lucky to swim with a squad coached by Lloyd twice a week for 90 min, and I know for a fact that swimming has made me a stronger and faster runner. Lloyd is a tough coach, and there is no slacking in the pool when he is in charge. If Lloyd tells you to get your heart rate up, you do it or face the consequences, because as he likes to say, “You’ve got to hurt yourself sometimes!”

“Swimming is a great way to help runners prevent injury and recover from training or racing. It is also useful for runners who are recovering from an injury, suffering from joint or bone problems, or who are overweight. Including 1-2 swimming sessions per week in a swimming pool or the sea for 30 to 45 minutes is a good workout.” Warm up: 200m – 400m own choice* Main set: 2-4 x 100m freestyle + 20 seconds rest (moderate speed) 2-4 x 200m freestyle + 30 seconds rest (descending) Cool down: 200m – 400m own choice*

* Use different strokes, such as breaststroke, freestyle and backstroke in the warm up and cool down. ** Kicking with a kick board and pulling with a pull buoy helps with body position. Kicking gently with deep kicks can alleviate some muscle soreness after key running sessions and races.

Winner of many trail races in the region, Olya (Team Salomon HK) is a personal trainer and running coach based in Hong Kong (olyakorzh@gmail.com)

In 2007 Lloyd started the “Open Water Swimmers of Hong Kong” group, who meet every Saturday in Repulse Bay, even in the winter. The group caters to different levels of swimmers, and is a great way to start swimming regularly with new friends. Find them on Facebook.

“Swimming can enhance the aerobic lung and cardiac capacity for long distance/Marathon runners. Doing at least 2 x 1 hour swim sessions per week is all you need to do, but you must push out of your comfort zone when doing the main set. In your swim program, try to include breathing drills – e.g. bilateral breathing – 100m broken down -25m breath every 3 strokes, 25m breath every 5 strokes, 25m breath every 7 strokes, last 25m breath every 9 strokes. Repeat 4 times. This will develop better technique and increase your aerobic capacity.” Warm up: 200m (include some backstroke) Main set: 8 x 50 – on a set time, must have at least 5sec rest Kicking for 10 min A long swim – say 800m with a pull buoy 10 min – doing drills to improve technique and streamlining 20 min –100m swims repeat on a set time try to get your heart rate as high as 20 beats below your maximum heart rate Cool down: 200m own choice If you have tired and sore joints and muscles after a Running event, do some easy kicking with a kick board, and use a pull buoy for an easy long swim

“You must have discipline in your swimming commitment, as you can lose your swim fitness very quickly if you are out of the pool for a few weeks.”

NUTRITION

Key supplements and vitamins

In low to moderate doses, 3-6mg/ kg, it enhances mental alertness and concentration, decreases perceived effort and improves athletic performance.

Co Enzyme Q10 This vitamin supplement has several benefits for trail runners. Not only is it a potent antioxidant that offers protection from harmful free radicals, but it also plays a very important role in energy production, helping the body transform food into ATP (adenosine tri-phosphate) an energy source used by every cell in the body, which will be used as energy when running and training.

Taurine Taurine is a nonessential amino acid present in the heart, brain, and skeletal muscle tissue, found in meat and seafood. Some of the benefits include increasing time to exhaustion, your VO2 max. It is often found in energy drinks and supplements. (Dose: 3,000mg/day)

Text: Katia Kucher

Photo: Nikola Nastasic

well balanced and sensible eating plan is necessary to supply our body with the vitamins and nutrients it requires to function and perform well, especially when exercising and training. So why should we consider taking supplements? With our busy lives, we don’t always have the time to ensure we are getting all the nutrients we need, and while whole foods will provide the best of these, taking certain supplements can help boost your diet and running performance. Some of the most common and beneficial supplements for trail runners are:

Green tea extract The cardinal anti-oxidative ingredient in green tea extract is green tea catechins (GTC) of which EGCG accounts for more than 40% of the total content. Green tea extract is known to increase energy,

| ASIA TRAIL • JULY / AUGUST 2014

endurance, and longevity. It is also a great source of plant based antioxidants. Intense exercise increases free radicals in our bodies, so ECGC provides a potent antioxidant to fight them (Green tea extract is approximately twice more antioxidant-active than Vitamin C). It is also believed to boost the body’s immune system, fight off bacteria, and flush out toxins. BCAA Branch-chained amino acids (leucine, isoleucine, and valine) are essential nutrients found primarily in animal products. BCAA help in muscle repair and recovery, and are also a great metabolism booster, helping to increase endurance performance. BCAA can be found in red meat, pork, poultry, fish, milk, yoghurt, cheese, quinoa, legumes, nuts and seeds. Caffeine It is a central nervous system stimulant.

Glutamine An amino acid primarily needed as a fuel source for the immune system during intense and prolonged endurance exercise. It is helpful in protein synthesis, and muscle glycogen replenishment. (Dose: 5-30g/day) Glucosamine Sulfate A component of cartilage cells, glucosamine sulfate supplements help to increase joint mobility, relieve joint pain and have anti-inflammatory properties. (Dose: 1,500mg/day)

Multivitamins The body requires vitamins and minerals for numerous daily functions. As the body cannot synthesize them they must be obtained through a proper diet. Taking multivitamin supplements will provide insurance against any dietary shortages.

Calcium and Vitamin D Calcium is a major component of our bones and is essential for muscle contractions and nerve conduction. Calcium helps reduce the risk of fractures by strengthening bones. To help absorb calcium, we need Vitamin D, but getting

KEY SUPPLEMENTS enough of it is difficult since our body only produces it when exposed to the sun’s UV rays. (Dose: calcium 1,000mg/day Vitamin D 600 IU)

Vitamin C Vitamin C (or ascorbic acid) is a water-soluble vitamin found in fruits and vegetables such as oranges, grapefruit, strawberries, kiwi, red peppers, tomatoes, and broccoli. It acts as an antioxidant to prevent free radical damage to cellular structures. Free radicals are produced in greater amounts during aerobic exercise and vitamin C supplementation in endurance athletes reduces the oxidative stress. (Dose: 75-90mg/day, which can be met easily by eating a variety of fruits and vegetables.) Fish oil Omega 3 fatty acids in fish oil help reduce exercise-induced muscle soreness, increase lean body mass, and decreases the risk of cardio vascular disease. (Dose: 500-1,000mg/day, can be obtained through fatty fish such as salmon, albacore tuna, sardines, mackerel, or fish oil supplements.)

Whey protein This is a rich source of all the amino acids our muscles need. It increases lean body mass and strength. Absorbed quickly by the body, it is a great post-run recovery supplement. (Dose: 10g of whey isolate protein boosts muscle repair and recovery post exercise.) There are a few guidelines to follow when choosing supplements;

• Make sure all the ingredients listed on the label are safe.

• Make sure that the supplements have been approved by a major institution such as the FDA (Food and Drug Administration), or NSF (National Sanitation Foundation).

• Have the product’s claims been supported and verified through published research?

• Always make sure that the supplements are compatible with any medication or other supplements you are taking. • The optimal way to meet the recommended daily requirements of vitamins, minerals, and supplements is always through eating a healthy well balanced diet, providing your body with all the essential nutrients it needs.

Katia is owner of d.BeFit (www.dbefit .com) NASM certified personal trainer, NASM sports nutrition specialist, TRX certified.

RACE DIRECTORY

Where To Race In Asia DATE

RACE

DISTANCE

LOCATION

WEBSITE

5 July

Genghis Khan Grassland Marathon

11km, 21.5km and 42.5km

China

www.grasslandextrememarathon.com

19 July

Midsummer race 2

10 km

Hong Kong

www.xterace.com

6 July

Colombia Trail Master

28-12 July Himalayan Crossing

18-20 July Mongolia Action Asia 25 July 26 July 3 Aug

6 Aug 9 Aug

10 Aug 16 Aug 17 Aug 17 Aug 23 Aug 6 Sept

14 Sept 20 Sept 21 Sept 21 Sept 21 Sept 27 Sept 28 Sept

Fuji Mountain Race

Energizer Night Race

Salomon Ultra trail Festival

Mongolia Sunrise to Sunset Mount Rinjani

Southern District Cross Country Run TMBT

HasuuTasu La Ultra

Frost the Trail

Mid-Autumn Race

Khardung La Challenge

Vietnam Mountain Marathon Lantau Vertical

Forest Trail Run

Double Cove Sai Kung

Godawari Phulchowki

OtterBox Action Asia X Trail

10km, 25km and 50km 126km and 360km 60km and 100km 15km and 21 km

6km,12km and 18km

7km, 14km, 21km, 50km 42km and 100km 21km and 52km

1.2km, 3.5km and 9km 55km and 100km 28km

5km and 10km

5km, 11km and 18km 72km

10km, 20km, 42km and 70km 7km

9km and 16km

11km and 21km 20km and 50km 9km and 17km

Mongolia Sunrise to Sunset Race. Photo: Darko Todorovic

| ASIA TRAIL â&#x20AC;˘ JULY / AUGUST 2014

India

Mongolia Japan

Singapore Thailand

Mongolia

Indonesia

Hong Kong Malaysia Malaysia

111km, 222km and 333km India

If you wish to add your race in our race calendar, please send us an email at sabrina@asiasportconnection.com

Thailand

Singapore

Hong Kong India

Vietnam

Hong kong Malaysia

Hong Kong Nepal

Taiwan

ama-events.com

www.globeracers.com

www.actionasiaevents.com

www.city.fujiyoshida.yamanashi.jp singaporenighttrail.com.sg www.ama-events.com www.ms2s.org

www.mtrinjaniultra.com www.hkrunners.com

sabahadventurechallenge.com sabahadventurechallenge.com laultrathehigh.wordpress.com frost.com/frost-the-trail www.xterace.com

www.ladakhmarathon.com

www.vietnammountainmarathon.com www.lantauvertical.com

www.event.themarathonshop.com. my/forest_trail_run_2014-list.aspx www.actionasiaevents.com

www.trailrunningnepal.org www.actionasiaevents.com

MARKET PLACE - HONG KONG Daily: 12pm-10pm

Mong Kok

ACTION X

www.actionxstore.com

Daily: 11am-8pm G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977

5/F & 6/F, Oriental House, 2426 Argyle street, Mong Kok T: +852 2390 0980

Causeway Bay

2/F, Kin Tak Fung Commercial Bldg, 467-473 Hennessy Road, Causeway Bay

Yuen Long

Flat B, 1/F, Tai Tong Mansion, 29-33 Tai Tong Road, Yuen Long

OVERLANDER ROUND THE WORLD www.roundtheworld.hk Mon-Sat: 11am-8pm Sun: 10:30am-7:30pm

Shop A, 51 Bonham Strand, Sheung Wan T: +852 2745 6988

APA Outdoor Shop

eShop: www.apa.co/eshop Free delivery in Hong Kong!

Mon-Fri: 10am-7pm Sat-Sun: 11am-6pm T: +852 3153 4091 E: shop@apa.co

LANTAU BASE CAMP www.lantaubasecamp.com

Mon-Fri: 8:30am-7:30pm Sat-Sun & PH: 8am-7:30pm Closed on Tuesday Shop J, Sea View Building, Mui Wo, Lantau Island T: +852 5463 6060

RC OUTFITTERS www.alink.com.hk

SPORTS WORLD www.sportsworld.hk

Central

16A Gee Chang Hong Centre, 65 Wong Chuk Hang Road,

RECTIME

Room 709, 7/F, Prosper Commercial Bldg, 9 Yin Chong Street, Mongkok, KLN E: info@rectime.com.hk T: +852 3527 3080

RE:ECHO

5/F, Wong Chung Ming Commercial Building, 14-16 Wyndham Street, T: +852 2525 8810 Daily: 11am-6pm

Discovery Bay

Shop 1- 05 B, North Plaza, Discovery Bay T: +852 2914 1323 Mon-Sat: 10am-6pm Sun: 11am-6pm

Yau Ma Tei

1/F, 50-56 Pitt Street, Yau Ma Tei, Kowloon (Near Yau Ma Tei MTR Station, Exit A2) T: +852 2385 1822 Daily: 11am-10pm

Tsuen Wan

Shop UG51, Citywalk, 1 Yeung Uk Road, Tsuen Wan, New Territories T: +852 2838 1176 Mon-Thur: 11:30am-9:30pm Fri-Sun & PH: 11:30am-10pm

| ASIA TRAIL • JULY / AUGUST 2014

Base Camp@ CausewayBay

3/F Gold Swan Commercial Building, 438–444 Hennessy Rd, Causeway Bay T: +852 3695 0871

The Overlander Causeway Bay

Tai Po

YATA (Tai Po) Men’s Wear Department RC Outfitters Counter, Tai Po, Mega Mall Zone B

www.overlander.com.hk Mon-Sat: 11am-9:30pm Sun: 11am-9:00pm

ESCAPADE

www.escapade.com.hk

Causeway Bay 1/F, 19 Leighton Road T: +852 2891 1855 Mon-Thrus: 10am-9:00pm Fri-Sun: 9:30am-9pm

Central 1/F, 30-34 Cochrane Street T:+852 2851 0769 Mon-Thurs: 10:30am-9pm Fri-Sun: 10:30am-7:30pm

Shop 205, Causeway Bay Plaza I, No.489, Hennessy Road, Causeway Bay T: +852 2319 2038

Base Camp@Mongkok

Rm 12-23, 12/F, Hollywood Plaza, 610 Nathan Rd, Mongkok T: +852 2117 1810

Packcity (Mongkok)

Shop 229, Level 2, Trendy Zone, 580A-F Nathan Rd, Mongkok T: +852 2116 2707

The Overlander Shatin

Shop 536, Level 5, New Town Plaza, Phase 1, Shatin T: +852 3427 9626

The Overlander Tsuen Wan

Shop UG57, Citywalk, Tsuen Wan T: +852 2117 1720

The Overlander@ GigaSports

Unit 1, Level 8, Megabox, 38 Wang Chiu Rd., Kowloon Bay T: +852 2629 5009