ASIA’S FIRST TRAIL RUNNING MAGAZINE
The Art and Science of the Long Run
July / August 2016
Yading Skyrun:
A First in China
Special UTMB Niggle or Injury Imagery and Performance 1
HONG KONG HKD 48
SINGAPORE SGD 9.90
MALAYSIA MYR 12
THAILAND THB 250
INDONESIA USD 5
PHILIPPINES PHP 235
TAIWAN TWD 200
JAPAN JPY 750
ASIA THE GREAT
OUTDOORS The outdoors beckons. You are captivated by its breathtaking sights, fresh air, blue skies and endless possibilities. When you get out there you can feel the pure intensity and excitement that comes from following your passions but the allure of the outdoors is different for everyone. Outdoor Channel unlocks a rich collection of stories, personalities, challenges and motivational forces that reflect the desire to get out there and be a part of passionate communities of outdoor lifestyles and events. #WhatGetsYouOutThere? Share your favourite outdoor images and stories with us on www.facebook.com/OutdoorChannelAsia
CONTENTS #17
6 62 Photo: Alexis Berg
48 38
Photo: Roger Graham. Photo: Sunny Lee
05 Editor’s Note
FEATURES on cover
06 Race News
38 Runner profile
ON THE COVER Bryon Powell reaching the 4,700m summit at the Yading race.
70 geek runner
Yading Skyrun: A First in China Bryon Powel Interview Transvulcania Bhutan Global Limits TNF100 Korea Jeju Trail Korea 50 H-Soil Ultra Tu Wenchuan Trail Tianmu-7 Tsaigu-Tangsi Plus Charming Trail Action Asia Challenge The Green Race Pottinger Country of Origins Terra Mar Run Light Paddle Oakley Half Marathon
Thailand Runners at UTMB
44 RACE Demystifying UTMB’s Point System 48 TRAINING
The Art and Science of the Long Run
62 ASK THE COACH
Niggle or Injury
Ingeneious Training
74 NUTRITION
Health Benefits of Oregano Oil
77 NUTRITION
Travel Nutrition for Trail Runners
80 RACE DIRECTORY 82 market place
68 GEEK RUNNER
Imagery and Performance
REGULARS 52 TRAINING Heart-Rate Training for Trail Runners
ASIA’S FIRST TRAIL RUNNING MAGAZINE
THE ART AND SCIENCE OF THE LONG RUN
July / August 2016
YADING SKYRUN:
A FIRST IN CHINA
SPECIAL UTMB
ASIA’S FIRST TRAIL RUNNING MAGAZINE
THE ART AND SCIENCE OF THE LONG RUN
NIGGLE OR INJURY
NIGGLE OR INJURY
IMAGERY AND PERFORMANCE
IMAGERY AND PERFORMANCE 1
HONG KONG
37 TRIVIA Asian Runners at UTMB
58 GEAR 64 WOMEN’S CORNER
Women’s Running: Stronger Running and Community
HKD 48
SINGAPORE SGD 9.90
July / August 2016
YADING SKYRUN:
A FIRST IN CHINA
SPECIAL UTMB
MALAYSIA MYR 12
THAILAND THB 250
INDONESIA USD 5
PHILIPPINES PHP 235
TAIWAN TWD 200
JAPAN
1
HONG KONG HKD 48
SINGAPORE SGD 9.90
MALAYSIA MYR 12
THAILAND THB 250
INDONESIA USD 5
PHILIPPINES PHP 235
TAIWAN TWD 200
JAPAN JPY 750
JPY 750
Digital Edition
To read Asia Trail online, visit www.asiatrailmag.com
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Editor’s Note
Editor: Clement Dumont
RACE NEWS EDITOR: Richard Cowley COPY EDITOR: Dominik Sklarzyk
CONTRIBUTORS: Alex Poole Andy DuBois Anna Boom Clint Cherepa Karen Lo Katia Kucher Majell Backhausen Michelle Lau Rachel Jacqueline Xiaozhao Zhao
PHOTOGRAPHERS: Alexis Berg Sunny Lee
Illustration artist: Kirk Wescom Graphic Designer: Anna Saraste
Publisher: Asia Sport Connection Limited 39, Tung Wan Tau, Mui Wo, Lantau Island, Hong Kong
For advertising, please contact: Sabrina Dumont +852 5193 8707 sabrina@asiasportconnection.com GENERAL inquiries: info@asiasportconnection.com SUBSCRIPTION: visit www.asiatrailmag.com Issue #17 Bimonthly ISSN 2409-5036
© 2016 Asia Trail. All rights reserved. The publisher makes every effort to ensure that the magazine’s contents are correct. However, we accept no responsibility for any error or omissions. All material published in Asia Trail is protected by copyright and unauthorized reproduction in part or full is prohibited.
asiatrailmag.com @asiatrailmag asiatrailmag
#asiatrailmag
385 Asian runners will participate to the Ultra-Trail du Mont-Blanc. Photo: Alexis Berg
Those Four Supreme Letters
B
y the end of 2016, Hong Kong will host an astonishing total of 139 trail-running events (and, within the same timeframe for all of Asia, the resourceful Asia Trail race calendar lists over 650 events)! For Hong Kong, that amounts to hosting several competitions per weekend — with a good number of these races being classed as qualifiers for the renowned Ultra-Trail du Mont-Blanc, and as such proudly offering UTMB points. What does this mean? Well, if you get enough points (p.45), you — along with the other 14,774 avid trail runners — can enter the lottery for a chance to participate at what is the world’s most popular and competitive ultra (and is also arguably one of the most beautiful and best-organised events).
Luckily, 385 runners from Asia are among the 7,300 runners from 87 nationalities, participating at the five races (ranging from 50-250km) in Chamonix, France, on the last week of August. Though relatively new on the UTMB scene, Thailand, with its nine enthusiastic Thai runners (p.38), is heading to the Alps with the same goal as all participants — to secure the finishers’ vest! All that’s to be done now is figuring out a successful training strategy — which will require some planning, and which, for maximum advantage, must include the indispensable long run (p.48). An arduous feat, especially for those of us training in such hot and humid weather — gladly, monitoring our heart rate might be of help (p.53). For those wanting to take training to the next level, the new science of genetic testing is able to pinpoint what specific type of training is best for you (p.71) — and one should never underestimate the potential of imagery training, a powerful mental technique for improving athletic performance (p.68). Asia Trail team will be in Chamonix, following and supporting our fellow Asian runners!
Editor: Clement Dumont
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Race News
Breathtaking Course for the First International Skyrunning Race in China Yading Skyrun – China www.cnmtntrails.com
Photo by China Mountain Trails
S
urrounded by snow-capped mountains, green valleys, and colourful prayer flags, the first skyrunning race of the year was held in Yading — also known as Shangri-La, an area in China’s Sichuan Province, near the Tibetan border. With some of the world’s top male and female athletes in attendance, eager to stake an early claim in the battle to become the skyrunning world champion, the event exceeded expectations. This unique race was added to the skyrunning calendar and is the only race of this kind to feature in Asia this year. Competitors started their 29km journey at Shangri-La’s Holyland Hotel — situated at 2,946m D+ — running through the town while being cheered on by the entire local community, who had turned out to watch the event. From there, runners ran along a dirt road for 4km, down to the start of the valley, banked in steep cliffs, criss-crossing across wooden bridges — runners were granted beautiful views of the active river below, and, towards the end of the valley, with panoramas of the 6,000m mountains in the background. At the end of the valley section, it was a 2km ascent up the road, and then back onto the trail, climbing towards the imposing mountains in the distance, at the 4,008m D+ checkpoint. Treated to the most spectacular scenery of the course — with beautiful mountains as the backdrop, and clear blue skies hung above — runners then faced the most challenging section of the course, with the climb up to the 4,700m final timing point, at a gap
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in the ridgeline surrounded by prayer flags, whose vibrant colours made for a stunning scene. From the top, it was 5km back down to the finish line at the Chonggu Temple, up at 4,008m D+, for a total of 2,900m of altitude gain for the race. It was a tight tussle at the top for the men’s race, with several runners competing for first place: Bhim Gurung from Nepal, Tadei Pivk from Italy — being the current skyrunning champion —and Marc Casal Mir from Andorra all reaching the 4,700m final timing point at the same time. Coming down from the top to the finish line, at 4,008m D+, Gurung started to open up a lead over Pivk and managed to finish 1st in a time of 3h 8min 30s, with Pivk in 2nd, in 3h 10min 18s. Mir was a further minute behind, arriving in 3h 11min 28s, with his brother Oscar Casal Mir coming 4th, and Spain’s Pere Rullan finishing 5th. In the women’s race, it was business as usual for Megan Kimmel, from the USA — who notably won three races at the Skyrunning World Championships last year, finishing runner-up in the series — as she powered home to a comfortable win (and 6th overall) for the females at this year’s event, in a time of 3h 20min 39s. Chinese runner Wenrong Zhen came 2nd, in a time of 3h 56min 17s, with Ragna Debate, from the Netherlands, claiming 3rd at 3h 57min 39s. China’s Dong Li finished 4th, and Bishu Maya Budha, from Nepal, secured 5th.
Gurung, the overall winner, reflects: “Living in Nepal and going to 5,000m regularly, the altitude was no problem for me in this race. I tend to do my training in Jomson around 25km a day, four days a week, at around 3,300m D+ — and once a week I will do a 40km or 50km training run. Living in Nepal, it’s hard to eat a particular special diet, so I tend to stick to things such as dal bhat [Nepalese lentil curry] and meat, to provide me with the energy I need. I am also looking to do more skyrunning races across the world, but funding is my issue as travel isn’t cheap, and I have to rely on the goodwill of people to assist me with this.”
Kimmel, who lives at 2,800m D+ in Colorado, also noted that “living at altitude really helped with this race and I didn’t feel the effects of the altitude too much, it was an amazing course and very well designed and not too technical — and the views were great. I am at the beginning of the season, so I am getting back into training properly, getting out and doing as much altitude as possible, running around 5070mi a week plus doing some skiing. I try to eat right, and eat a lot of whole natural foods, but when you’re travelling as much as I am for races, you have to be flexible — it’s also nice to enjoy the local cuisine in each country. I plan to do four sky races this year, with Zegna being the next likely race, and the Rut in the USA.”
Race news
TOP 5 OVERALL MEN 1. 2. 3. 4. 5.
Bhim Gurung (Nepal) Tadei Pivk (Italy) Marc Casal Mir (Andorra) Oscar Casal Mir (Andorra) Pere Rullan (Spain)
3:08:30 3:10:18 3:11:28 3:14:08 3:19:39
WOMEN 1. 2. 3. 4. 5.
Megan Kimmel (USA) Wenrong Zhen (China) Ragna Debats (Netherlands) Dong Li (China) Bishu Maya Budha (Nepal)
3:20:39 3:56:17 3:57:39 4:32:33 4:42:28 7
Race News
iRunFar.com’s Bryon Powell Conquers Yading Skyrun Were you concerned about the altitude gain before the race? And during the race, did you have any problems? I wasn’t concerned about the altitude gain before the race. I live at just below 2,000m outside Moab, Utah, and had run up to 2,600m the week before heading to China. That’s nowhere near 5,300m, but with that acclimation, and experience of knowing that I don’t usually have a problem with altitude, I wasn’t worried. Fortunately, I didn’t have any ill effects from altitude during the race... other than going slow!
afar. Now, after six trips to Asia in just over two years, I’m hooked. I’ve already signed up to run the Ultra-Trail Gobi Race again in September 2016, and hope to find ways to travel to new corners of Asia in the years to come. Some of my college studies have me itching to travel to the steppes of Mongolia, eastern Russia, Kazakhstan, or Tajikistan. Of course, I’d never turn down a chance to explore Tibet, the Himalayas, or Nepal’s Upper Mustang! Oh, and I’ve yet to come across an Asian cuisine that I don’t like!
How did this race compare to other international races that you have seen across the world?
The Yading Skyrun was very well organised, and gave a reason to travel to a stunning place that I never would have known about were it not for the race. After an ‘enjoyable’ climb through the river valley, the final 10km are literally and figuratively breathtaking. I’ll never forget the 5,300m pass we turned around at, under the gaze of the fairytale Chenresig Mountain.
Living in the USA, have you noticed a growth in trail running, particularly in China and across Asia? From America, one can only really see the growth of trail running in Asia by way of seeing new races or series across the continent. Once one steps into any part of trail running in Asia — whether it’s Japan, Mainland China, or Hong Kong — the sport’s growth is immediately obvious. The trail-running communities are large and energetic and growing. The enthusiasm that goes along with that is palpable. You’ve recently completed the Vibram Hong Kong 100, Mustang Trail Race, Ultra-Trail Gobi Race, and the Yading Skyrun — does this reflect a recent interest in Asia?
I hadn’t thought of it until just now, but I’ve raced far more kilometres in Asia now than I have in Europe! That’s pretty remarkable as the 2015 Vibram Hong Kong 100 represented my first trip to mainland Asia. Certainly, my first couple of trips to Asia were about trying something completely new. About seeing cultures that I’ve only learnt of from
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You just published your second book on trail running, what was the motivation to write this one? My second book, “Where the Road Ends: A Guide to Trail Running,” was really a story of working with my girlfriend and partner at iRunFar.com, Meghan Hicks, to make her first book a reality. A publisher actually approached her to write a trail-running guide and we both thought I could add something to the book. As for the ‘why’ of the book itself, my first book, “Relentless Forward Progress: A Guide to Running Ultramarathons,” was specifically focused on what someone with a bit of running background needs to know to run an ultra successfully, whatever that may mean to the person. “Where the Road Ends” is essentially the prequel to that. It shares what someone who’s never trail run — or, perhaps, never run at all — needs to know to enjoy her or his time running on the trails.
Race news
SkyrunnerÂŽ World Series: Yading Skyrun 2016 The SkyrunnerÂŽ World Series was launched in 2004 and has grown to represent the highest caliber of trail running races, as defined by altitude, atmosphere and challenge. Yading Skyrun is the first Chinese race to join the prestigious World Series. Hosted by Migu Xempower, the race is a part of the China Mountain Trails Series. Distance: 29 km Vertical climb: 2,345m Highest point: 4,664m Race record: 3h8m30s
About Migu Xempower: Migu Xempower is an advanced exercise and health management platform, founded and developed in China in collaboration with China Mobile. The core online component of the platform is a state-of-the-art physical activity tracking application for mobile devices, with features allowing for an unprecedented level of personalisation. Migu Xempower aims to organise world-class marathons, inner-city races, and mountain events throughout China. China Mountain Trails (CMT) is a subsidiary of Migu Xempower entrusted with developing the highest quality trail running events in the country, putting runners’ experience and safety first and foremost. Migu Xempower has the ambition to build a first-class service platform that benefits millions of runners in both China and beyond.
Photo by China Mountain Trails
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Race News
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Race news
Asia-Based Runners Display Stellar Performances at the First Skyrunning Ultra Transvulcania – Spain www.transvulcania.com
Photo by Dominic Dähncke
A
ll the inhabitants of the beautiful Palma Island were out cheering the runners along the still-dark trail. The first skyrunning ultra race of 2016 offered a technical 74.3km across volcanic trails, with a vertical climb of 4,350m (the highest point reaching 2,422m), making the Transvulcania one of the toughest trail-running races in the world. With an elite field of some of the best runners present — including Luis Alberto Hernando, Sage Canaday, Andy Symonds, Anna Frost, and Mira Rai — the race lived up to its expectations. Hernando, a Spanish runner, mastered the race again by winning for the third time in a row, in 7h 4min 44s. Staying at the back on the first part, Hernando ran a strategic race, increasing the pace in the last third portion of the race, overtaking the lead runners with the descent from Roque de los Muchachos; a decisive battle in the
race which handed him the victory. USA’s Canaday was the first to reach the peak of La Palma, but Hernando overtook Canaday at the aid station and never looked back. Six minutes behind was Frenchman Nicolas Martin, who also managed to pass Canaday in the last few kilometres, finishing 2nd overall in a time of 7h 10min 40s, just ahead of Canaday in 7h 14min 16s. Symonds, from the UK, finished 4th — being notably also 2012’s runner-up — in a time of 7h 25min 4s, with American Chris Vargo close behind and finishing 5th overall in 7h 26min 53s. In the women’s race, Ida Nilsson — from Sweden, and with very little previous experience running ultras — proved her qualities for the sport by winning the race, in a time of 8h 14min 18s, without any regard for her lack of previous experience (and surprising the pre-race favourites Anna Frost and Mira Rai). Anne-Lise Rous-
set, from France, was 17min behind, arriving 2nd overall in a time of 8h 31min 53s. Taiwan-based New Zealander Ruth Croft was the highest-placed Asia-based runner to finish the race, coming 3rd overall in a time of 8h 33min 32s — and closely behind was Rousset, showing her potential as a world force to be reckoned with. The top-three females formed the fastest female podium ever, with less than 20min between the first- and third-place finishers. Alicia Shay, from the USA, finished 4th lady across the line, with fellow American runner Hillary Allen finishing 5th overall in 8h 54min 57s.
Special mentions go out to Mira Rai, from Nepal, who finished 8th female, in 9h 2min 50s, and also Hong Kong-resident Vlad Ixel for his solid performance and 12th overall finish in an elite men’s field.
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Race News
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Race news
Running in the Happiest Country in the World GlobalLimits – Bhutan www.global-limits.com Photo by Hanni Sze
T
he fourth edition of GlobalLimits’ race The Last Secret in Bhutan gathered runners from 16 countries, all of them ready to run 200km along the edge of the Himalayas, from Punakha Dzong (The Palace of Great Bliss), through the Paro Valley, to the Taktsang Goemba (The Tiger’s Nest — one of the holiest Himalayan Buddhist sites). A six-stage race, whose initial stage saw runners tackle a scenic climb to the Chorten Nyimgpo, an ancient chorten (that is Tibetan for a Buddhist shrine), at 1,800m. Stage 2 featured running across a forest, with 19km of uphill trail and 10km of downhills.
Stage 3 had runners start at Kabesa Village and finish at Phajoding Monastery, the latter being founded in the 13th century, and once being one of the most decorated monasteries in Bhutan.
The fourth stage was 38km, with the longest stage being stage 5, involving a distance of 53.5km. The fifth stage finished in the Drukgyal Dzong, a commemorative fortress from the 17th century, surrounded by lush forest, built to honour the victory over a Tibetan invasion. The Paro Valley provided dreamy panoramic views during stage 6, running past Tiger’s Nest, a high-altitude temple (at 3,000m D+), and with the finishing line a
farther 4km higher still, giving runners a total of 10,800m of elevation throughout the race’s combined length.
Véronique Messina, from France, was the fastest female across the six stages, finishing in a combined time of 26h 31min. Véronique Chamberland, likewise from France, was 2nd female, in 28h 38min, and Holland’s Julia Romanova secured 3rd in 30h 57min. In the men’s race, Argyrios Papathanasopoulos, from Greece, was the overall winner, finishing in 23h 17min. Second place went to Peter Osterwalder, from Switzerland, for his 24h 44min finishing time, and Karl Alpiger, also from Switzerland, came 3rd, in 26h 32min.
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Race News
Olympic Venue Setting for the First TNF100 Korea The North Face 100 Korea www.tnf100korea.com Photo by Purna
P
yeongchang — a county in South Korea’s Gangwon province, which notably has been chosen as the venue for the 2018 Winter Olympics — served as the host for the first edition of the North Face 100 Korea. With the start and finish line set up inside the ski jump stadium, with the 60m and 80m ramps looming in the background, the view sent a message to the runners of what was about to come their way, as they tackled the heights of the trails in the surrounding area.
Three distances were on offer: The main 100km, with 5,150m D+, and the highest point reaching 1,238m; a 50km race, with 2,000m D+, with the highest point at 1,148m; and a 10km event. With trail running still in its early developmental stages in South Korea, the 14
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100km course provided runners with a beautiful, but technically challenging, course — taking its toll on the runners, with a 60% DNF rate, meaning that only 52 out of the 138 competing runners completed the race. The 50km participants fared better, with 209 out of the 252 starters finishing the event.
In the men’s 100km race, local South Korean runner Jae Duk Sim won in a convincing time of 13h 8min 32s, over 1h ahead of 2nd place finisher Han Min Lee (also from South Korea) in 14h 10min 30s. Min Gyu Park rounded off the podium in 16h 16min. In the women’s 100km distance, China’s Ruling Xing finished 1st female — and 5th overall — in exactly 20h 42min 19s, for another comfortable victory. Sangim Lee and Min Wha, both from South Ko-
rea, finished in 23h 17min 14s and 23h 26min 20s, respectively.
At the men’s 50km competition, Australian Vlad Ixel, who is based in Hong Kong, lead from start to finish, ultimately winning in a time of 5h 20min 45s, with 2nd and 3rd going to local South Koreans Ji Sub Kim (finishing in 5h 33min 28s) and Byoung Gwan Park (5h 37min 51s). It was a 1st, 2nd, and 3rd overall for South Korea in the women’s 50km, with Go Eun Park winning in a stellar time of 6h 6min 53s, followed by Hyeon Ju Ji in 6h 41min 46s, and finally Boyoung Jang in 7h 28min 6s.
Race news
The Conquest of Hallasan Volcano Jeju Trail – South Korea www.trjeju.com Photo by Purna
J
eju Island’s unique oval shape was created by volcanic eruptions 1.2 million years ago — this majestic volcanic topography was the terrain for the Jeju Trail 50km race, an event that went straight to the highlight of the island: a 1,200m climb up the Mount Hallasan volcano (deemed a UNESCO World Heritage Site). Thanks to the early 6:00 a.m. start, the otherwise dormant volcano offered sights of energetically changing colours. The course provided a variety of trails — from technical volcanic rocks, to pine tree forests, to luxuriant vegetation — along with brief appearances of deer; priceless
moments that made the journey to Jeju so memorable. A group of five runners took off at a fast pace on the first sinuous 13km, with several dry-river crossings, before starting the 7km climb to the edge of the volcano (offering an intimidating view indeed). Local runner Hee Seong Noh lead from the start, wisely pacing himself to stay ahead despite Hong Kong-based Clement Dumont chasing him on the last 5km. Ultimately, Noh took the win in 5h 28min 50s, closely followed by Dumont only 30s behind. Dong Wook Kim completed the
podium in 5h 50min 20s.
In the ladies’ category, USA’s Sarah Goudreau was the first to cross the finish line, in 7h 39min, followed by Min Hwa Cha in 7h 45min, and Se Hee Kim arriving in 8h 30min. The following day, the 10km trail course attracted several hundred runners, all of which warmed up with music performed by a local band and a tasty soup as a reward. Few adventurous runners combine the two races to take full advantage of their visit. 15
Race News
Chinese Xu Xiutao Tastes Victory in Korea Korea50 – South Korea www.korea50k.com
Photo by Sangmi Shin
F
eaturing as the fifth Asia Trail Master series race, the second edition of Korea50 started nice and early, at 4:30 a.m. — temperatures were chilly at the start but warmed up during the race, with a bright blue sky appearing later on in the day.
From atop its four peaks, the 59km course offered runners panoramic views. Incorporating a total elevation gain of 3,570m, and two 700m+ climbs, with challenging technical single tracks on ridges and relentless ups and downs. On the doorstep of the city of Dongducheon — in South Korea’s Gyeonggi Province, an hour’s drive away from Seoul — a number of international runners made the trip over to participate in the race. Trail-running interest in Korea has seen a boom in recent years, and with it the organisation is imposing
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international standards.
The race’s elite male runners opened up a gap between themselves and the rest of the field. Local Korean runner Sim JaeDuk — last year’s winner — and Nohui Seong were being pushed by Chinese runner Xu Xiutao, the latter keeping the pressure on them. Close behind was Hong Kong-based Frenchman Clement Dumont. The victory was contested between Duk and Xu, with China’s Xu eventually pulling away in the last few kilometres to take the victory, living up to his role as the pre-race favourite and showing exactly why he is a force to be reckoned with on Asia’s growing trail-running scene, being the favourite from Beijing and winning in a time of 7h 11min 2s (which should suggest how tough the course actually was). After finishing an impressive second at the Ultra Trail Hong
Kong in February, his race victory in Korea saw him jump to 2nd place in terms of the Asia Trail Master championship ranking, landing right behind Hong Kong’s Issac Yuen Wan Ho. Second place went to last year’s winner Sim JaeDuk, finishing in a time of 7h 19min 20s, that’s 8min behind Xu, with Dumont coming in 3rd in 7h 30min 5s. In fourth place was Nohui Seong from Korea, and Hong Kong-based British runner Paul Ridley took 5th overall. At the women’s race, Japan’s Yukari Fukada — in excellent form of late — dominated the race and repeated her victory from last year, finishing in a time of 8h 19min 50s, impressively an hour in front of the other female finishers. Janet Ng from Hong Kong came home 2nd, in a time of 9h 21min 26s, and South Korea’s Sung Hee Lee finished 3rd in 9h 24min 47s.
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Race News
Running with Stunning Views of the Tibetan Plateau Ultra Tu Wenchuan www.sichuantrail.com By Xiaozhao Zhao Photo by Guangming
T
he 50km H-Soil Ultra Tu Wenchuan was the second China-based race in this year’s calendar for the Asia Trail Master series. The race was held in Wenchuan, a county famous for its pandas. This peaceful small town has numerous ethnic minorities indigenous to the area, providing runners with stunning mountain views of the Tibetan Plateau in northwest Sichuan. It is famous for being the birthplace of Da Yu, one of the greatest leaders of ancient tribes in Chinese history, being the first Chinese to wisely work out plans for the irrigation systems around 5,000 years ago. The event had three races on offer: a 12km team race as well as 23km and 50km solo races. The 50km length took runners on a near loop around the mountains, with two climbs up two peaks, together reaching an accumulated elevation gain of 3,800m. The highest point in the race was nearly 2,800m up above sea level, and 90% of the course was unpaved trail with single tracks and rugged stones. A total of 108 runners tackled the 50km distance, with 120 attacking the 23km event, and 50 the 12km.
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In the men’s 50km race, Kuo Li — who finished first overall at the 2016 Dalian 100km race — was tipped as the favourite to win, whilst Duanyang Bi — having won the 2016 edition of The North Face 50 Beijing — was also among the most-liked for the race. In the women’s field, Dongmei Zhou — finishing second female at the 2015 Gongga 100km — was the indisputable favourite.
Launching at 5 a.m., participants started on a concrete road before quickly ascending onto a rugged ridgeline trail, with cliffs cascading down on both sides. Last-day’s rain made for slippery conditions on the mountainous sections, forcing runners to go at a slower pace than normal.
Guang Wang — a former professional marathon runner — led the race until the 37.5km point, where he dropped out due to injury. Bi then took his spot as the leader and finished the race in 1st place, in a time of 6h 32min 30s. Twenty minutes behind was Kuo Li, the pre-race favourite, who finished 2nd overall in 6h 56min 33s, and Gang Wang took the 3rd place in 7h 11min 17s.
Bi expressed that the event was “a well-organised and beautiful race, with great views and lots of technical sections in many places. The highlight was running through the meadow with snow caps of high peaks in the distance.” Li went on to comment: “I loved the last 10km of the race: the long and steep downslope. I felt like I was free flying as I didn’t stop or put the brakes on.”
In the female race, Zhou dominated the distance, finishing 13th overall — arriving 50min ahead of 2nd place female — in a winning time of 8h 33min 24s. Yihan Liu, who made her debut at this ultra race, was 2nd, in 9h 23min 49s, followed by Jun Yang in 9h 28min 46s.
Liu reflected: “I lost my way several times during the race but luckily other runners helped me out. I loved the race — it was a lot of fun and very social as well.”
Race news
The Tough Muddy Trail Tianmu-7 – China www.tianmu-7.com
M
ud, rain, and steep climbs were the three elements runners had to challenge at this year’s Tianmu-7. Participants crossed the finish line covered in mud — but smiling, proud to have conquered the challenging trails of the Tianmu Mountain national nature reserve. A total of 4,600m D+, in just 56km, offered a variety of beautiful sceneries. The initial part of the course was overspread with steep climbs, rapidly reaching a first summit at 1,500m, before going over a se-
ries of boulders, whose traversal required the use of hands to secure the descents. With only three checkpoints, participants had to ensure they were carrying enough water, especially on the slow progression on a sinuous narrow trail between the 30-40km point. River crossings, bamboo forests, ancient temples, local villages, and farm fields — all these attractions were part of the program, to the great joy of the adventurous participants.
Hong Kong-based Clement Dumont was the first to cross the finish after a gruelling 7h 40min, followed by Liu Chao in 8h 36min, and Sheng Xue Feng in 9h 1min. In the women’s category, Sabrina Dumont took the lead on the last stage to finish 1st, in 11h 3min, followed by Zhu Ling Ling in 11h 19min, and Lu Xia Yan in 11h 27min.
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Race News
Technical Ultra in Zhejiang Province Tsaigu-Tangsi Plus – China www.asiatrailmaster.com By Xiaozhao Zhao Photo by Tsai Gui
T
he city of Linhai — in Zhejiang Province — is famous for its geographic uniqueness, natural views, and historical sites. Sitting in the hilly southeast coastline, it is exposed to seasoned Pacific winds from spring to autumn, making its weather and climate highly attractive for outdoor activities, along with its near-zero heavy-industry surrounding — definitely a popular tourist destination in eastern China.
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Hosted on Linhai’s Mount Kuocang, the Tsaigu-Tangsi Plus race began at 6:00 a.m., with a start line at a historic stronghold, built during the Ming dynasty — the area boasting as one of China’s most integrated ancient coastal forts. The 82km distance offered a total ascent of 6,000m, traversing technical natural terrain along the ridge and through the forest — making the event the toughest 50-miler in China (and, given
the historic landscape of the route, perhaps the most beautiful one as well). Included along TTP’s route was The Rice and Wave Peak (1,300m D+), the highest point of eastern Zhejiang as well as the easternmost place in the world first shined on by the sun every morning. On the last 7km, runners had to run across steep zigzags and a technical downslope, with sands and blade-like rocks being blown around by
Race news
several windmills stretching the distance, from the very top of the peak down to sea level.
Yanxing Ma — the 2015 female champion of the Asia Trail Master series — triumphed again in the 82km category. Lijie Qu — the only Chinese female finisher of the Tor des Géants, the Ultra-Trail du Mont-Blanc, and the Ultra-Trail Mt. Fuji
— along with the fastest Chinese runner Jianfe Shen, as well as several top runners from the Salomon China series, made the 2016 edition of TTP a battle of tough souls. According to Zhaohong Hua, the winner of the 82km distance, the event is the most difficult race he has finished.
most various kinds of terrain, I like its challenge, and its great views. It is a perfect combination of racing and tourism,” said Lijie after the race.
“In all the races I tried, the TTP has the
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Race News
Charming Trail Lives up to Its Name with Stunning Views
Charming Trail – Taiwan www.charmingtaiwan.com
T
he Merrell Charming Trail lived up to its namesake, providing runners with great views of Yilan’s hills and seas, the area being a tourist resort in the Dongshan Township. The second edition featured an Extreme 50km, a Speed 21km, and a Parent and Child Hike 7km. The 50km race offered a variety of terrain with single tracks, road sections, mountain climbs, and river crossings, covering over 3,500m D+.
With an early 4:00 a.m. start, the 50km men’s race was won by Petr Novotny — founder of Taiwan Beast Runners — from the Czech Republic, who, with a time of 5h 35min 28s, was nearly 30min ahead of the next runner. Cory Lewandowski from the USA was 2nd, in 6h 4min 29s, followed by local runner Zhou Ping-Ji. In the women’s category, the local Taiwanese runners dominated the podium, with Lin Yin-Xia coming 1st, in 7h 49min 48s, Xu Wan-Jun reaching 2nd, in 8h 7min 58s, and Huang Xiao-Zhun turning up 3rd, in 8h 17min 17s. 22
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Race News
Photo by Sunny Lee
Photo by Yick Kin Wa
Photo by Sunny Lee
Temperatures Sizzle at Adventure Race as Summer Kicks In C3fit Action Asia Challenge – Hong Kong www.actionasiaevents.com
T
he C3fit Action Asia Challenge, held in the beautiful surroundings of Tai Lam Reservoir, was back with three different race categories on offer: the main 43km Adventure Race, which included 9km of trail running, 5km of kayaking, abseiling an 80m-high dam, and 29km of mountain biking; the Trail Race, consisting of a 15km-long course; and the Kayak n Run, a unique competition involving a 7km run and 5km kayak. In the Adventure Race, Jantavaboon Kiangchaipaiphana (from Thailand) teaming up with Ryan Scott Blair (Hong Kong-based American) took the Full Adventure title, in
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4h 1min 24s. Second across the finish line in this category was The Chiru-BVsport team, made up of Pierre Arnaud Le Magnan and New Zealander Kurt Lynn, in 4h 13min 45s. Just over 2min later, grabbing 3rd place overall was Team Old Dogs New Tricks — with Australian Cosmo Richards and Canadian Jeremy Ritcey — coming home in 4h 16min 19s. In the Kayak n Run category, Team Law & Wattsy, consisting of Andrew Watts and Andrew Lawson, grabbed the overall win in 1h 40min 56s. Second place went to Henry Van Der Eecken and Felix Cauro, finishing in 1h 43min 56s. Team TRA
— consisting of team members Lawrence Wong and Levente Koczka from Hungary — came 3rd, in 1h 44min 17s. In the 15km Trail event, 16-year-old Wai Hei Ng from Hong Kong grabbed 1st place overall, in a time of 1h 40min 25s. Pak To Lai came home 2nd, in a time of 1h 44min 35s, with Boudailliez Martin finishing 3rd male in 1h 47min 34s. In the women’s 15km race, Fjelddahl Chiaki won the category in 1h 55min 25s. Meghan Carney finished 2nd overall for the females, in 1h 57min, and Rachel Andrews rounded off the podium in 1h 57min 23s.
Green Race Plover Cove HONG KONG
3rd September
thegreenrace.hk Plover Cove
ORGANISER
PARTNERS
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Race News
Run Back to Their Roots Country of Origin www.countryoforigin.asia By John Ellis, GoneRunning.hk
A
fter last year’s well-attended year-zero event, excitement was high for the first official Country of Origin, a unique trail race on the Hong Kong circuit where teams of three runners, sharing the same passport, compete for national bragging rights. The race starts and finishes in Mui Wo, comprising a 30km (1,600m D+) mixed-terrain loop; including steep hills and stairs, trail, contour, concrete, bushwhacking, and even a stream crossing. Highlights would involve climbs up Lin Fa Shan (766m), Por Kai Shan (482m), and the unmistakable Tiger’s Head (465m).
Despite the warm muggy conditions, the competition started at a fairly frenetic pace and quickly turned into a three-horse race between the following teams and their members: Canada’s Jeremy Ritcey, Jeff Campbell, and Mark Green, racing as The Mounties; The Other Aussie team consisting of Dennis Theodosis, David Gething, and Henri Lekhonen; and finally, the Aussies Gone Running Mate team of Vlad Ixel, Darren Benson, and John Ellis.
It would be the climb up Sunset Peak and the descent down to Pak Mong that would prove decisive, with some solid towing work by Ixel, dragging his Aussie team into a strong position and ultimately their win in 3h 31min 11s. The Other Aussies finished strong but could not fully close the gap, claiming 2nd in 3h 34min 22s, with The Mounties rounding out the podium in 3h 50min 22s.
Photo by John Campbell 26
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The other winners on the day were mixed-team The Great British Has Beens — made up of Zein Williams, Dan Falconar, and Anthony Arrowsmith — in 4h 9min 56s, and the Kin Hang Ladies from Hong Kong — comprising Kit Shan Yuen, Woon Ping Leung, and Chung Choi Lin — for 1st women’s team in 4h 51min 29s. Kudos to Team Taiwan’s Roger Hsieh, Tzu-hsin Kuo, and Wei-ling Tseng for winning the Best Dressed award, and congratulations to the Free to Run refugee team for finishing against the odds.
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Race News
Conquest of the Dragon’s Back
Run Light Paddle and Hong Kong Trail Half Marathon – Hong Kong www.terramar.hk Photos by Chan Ho Fai
H
ong Kong’s majestic trails — including Dragon’s Back and parts of the Hong Kong trails — graced runners with scenic panoramas during the Run Light Paddle and the Hong Kong Trail Half Marathon races.
The half-marathon event started in Siu Sai Wan and finished in Stanley, going via Dragon’s Back and the Hong Kong trail catchwaters for a combined distance of 23.5km — the Run Light Paddle race, on the other hand, started off with a kayak crossing from Stanley to Hobie Beach before requiring contestants to complete a loop on Dragon’s Back, and from there, participants got back into their kayak 28
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heading towards Tai Tam, before doing another run, and then finally kayaking back to Stanley, all for a combined distance of 14km.
In the men’s half marathon, Stefano Del Favero finished 1st overall, in a time of 1h 57min, with young local Hong Kong runner Wai Hei Ng 3min behind, taking 2nd place — both overall and in the men’s open category — in 2h 2s. One minute behind, Seth Fischer finished 3rd overall and 1st in the seniors’ category, in 2h 1min. In the women’s half-marathon race, Ng Choi Long won in a time of 2h 27min 36s, also taking the women’s open category.
Rebekah James finished 2nd overall and 1st in the women’s seniors category, in 2h 31min 33s. Rounding off the podium — in 3rd place overall and 2nd in the seniors’ female category — was Jennifer Sze Ying Jen Cheung, in 2h 42min 25s. In the Run Light Paddle race, Nick Scott and Richard Cowley finished 1st (both overall and as a male team), in a comfortable winning time of 2h 8min 46s. In both 2nd overall and as a male team were Wai Kin Wong and Jimmy Yee Hing Tong, in a time of 2h 23min 13s. In 3rd overall, and 1st as a mixed team, were Chris Davis and Magdalena Cvetkovic, in 2h 26min 18s.
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Runners Go Round the Loop at the First Green Race Pottinger Green Race Pottinger www.thegreenrace.hk Photo by Kirk Kenny
T
he first Green Race Pottinger took place in Hong Kong. Hosted on Hong Kong Island’s east side, the course incorporated sights of Big Wave Bay — a famous surfing beach — providing runners with excellent views of the coastline as they descended down to the beach.
The course was a 6.5km loop at Pottinger Gap, Shek O, and runners could choose between completing one or two loops, for a combined distance of 13km, either solo or as a team of two.
In the men’s 13km race, Jeff Campbell from Canada came 1st overall, in a time of 1h 13mins 56s, followed by Australia’s Dennis Theodosis, arriving 2nd, in 1h 21min 59s, and with local Hong Kong youth runner Ng Wai Hei again featuring on the podium with a 3rd place, coming home at 1h 26min 37s.
In the ladies’ 13km distance, local Hong Kong runner Leanne Szeto secured a winning time of 1h 36min 35s, followed again by regular podium-finisher Rachel
Andrews, from the UK, in 1h 41min 56s, and with Katia Kucher not far behind, rounding off the podium in 3rd place at 1h 44min 39s.
Wai Yiu Chan and Stefano Del Favero, of Asia Trail team, won the men’s team-oftwo category, in a time of 1h 27min. Team Italia, consisting of Ann Cheng-Echevarria and Yann Kai Oh, won as a team of two for the females, in 1h 46min 27s. And finally, April Chan and Man Kit Chow won the mixed-team race in a time of 2h 1min 3s. 29
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Race news
Runners Soak in the Sun on Hong Kong Island
Oakley Prizm Hong Kong Half Marathon Series – Hong Kong www.hktrailhalf.com Photo by Michael Ma
T
he first edition of the Oakley Prizm Series — offering a half-marathon and 14km race — was held on Hong Kong Island on Sunday, bringing with it the full force of the summer. Taking in some of the island’s best scenic trails, the race started in Stanley, where runners had to make their way along the catchwaters before joining the Tsz Lo Lan Shan Path heading to Wong Nai Chung Gap. There, the 14km runners returned, climbing over Violet Hill and the twins before dropping back to the finish line in Stanley. In the half-marathon distance, runners climbed
over Violet Hill and then split away from the 14km racers, carrying on to Jardine’s Lookout and Mount Butler, then down to Mount Parker Road, over the twins, and back down to the finish line at Stanley.
In the men’s half marathon, Hong Kong local runner Wong Ka Wai took the victory in a time of 2h 28min 50s. Ten minutes behind was the youth local runner Ng Wai Hei — having a storming year — finishing 2nd overall, in 2h 38min 25s. Only a couple of minutes behind was Yuen Wan Ho, rounding off the podium in a time of 2h
40min 44s.
In the women’s half marathon, Nicole Leung Win Yan won the race in 3h 1min 42s, with 2nd place Wong Mei Ying — a further 10min behind — arriving in 3h 11min 6s, and Nicole Lau coming home under a minute afterward for 3rd, in 3h 11min 56s. In the 14km race, Gi Ka Man finished 1st male overall, in 1h 33min 4s — for the females, Kate Rutherford was the 1st to finish, in 2h 2min 54s.
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DEVIL’S 10 SEPTEMBER 2016
RIDGE
GOBI, CHINA
UTMB
®
GEAR TIPS www.columbia.com www.montrail.com www.mountainhardwear.com
MOUNTAIN HARDWEAR MEN’S GHOST WHISPERER HOODED DOWN JACKET HKD 3,199
COLUMBIA MEN’S ADVENTURE EXPEDITION JACKET HKD 1,599 An extremely light and breathable Omni-Tech rain jacket that does not restrict your movement, letting you concentrate on the trails more freely. The jacket comes with a hood featuring peripheral adjustability and a hem with a draw-cord that can be pulled for a good fit. Comes with zip-close pockets.
An incredibly light, down-filled jacket, guaranteeing you the warmth needed when temperatures drop low. The down fibre is enhanced with a water-repelling feature that keeps you warm even under the wettest conditions. The jacket comes with an insulated hood, two front hand-warming zip pockets, and also a pull cinch hem to provide a good fit. Storage is easy — jacket can be packed into a self-stowing pocket.
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| ASIA TRAIL • JULY / AUGUST 2016
A good pair of shoes for long runs on rugged courses. The midsole is lined with Montrail’s FluidFoam, giving the ride a dynamic-feeling bounciness. The sticky carbon rubber of the outsole ensures a good grip, while a protective shield safeguards against debris. Its covering mesh is lightweight and breathable, the seamless overlays ensure a supportive fit, and a screened rubber print helps prevent abrasions.
Photos: Alexis Berg
MONTRAIL BAJADA II HKD 999
COLUMBIA MEN’S BASELAYER MIDWEIGHT LONG SLEEVE TOP HDK 579 This comfortable midweight top is partially layered with Omni-Heat reflective metallic lining, a material that retains the warmth generated by your body during your runs. For additional protection, its wicking properties help keep you cool and dry. MOUNTAIN HARDWEAR MEN’S BIZZLE SO JACKET HKD 2,599 This reliable and multipurpose jacket offers a slim fit and rainproof protection — designed for running, climbing, and mountaineering in mind. Made with stretch-proof fabric and the latest Dry Q active technology the jacket also includes a hood for the wet weather. For those runners needing to carry gels (or anything else to bring along), the jacket features two convenient pockets.
MOUNTAIN HARDWEAR WICK.Q GRAPHIC TEE NU2 HKD 499 To prevent sweat from ruining your workout, Mountain Hardwear’s stylish tee is crafted out of a quick-drying material. With its standard-fit design, the shirt makes for a comfortable fit without restricting movement when out running.
MOUNTAIN HARDWEAR OLMSTED POINT SO SHORT HKD 599 Made out of a quick-drying sweat stretch and featuring mesh ventilators and Wick. Q technology these shorts are the perfect example of breathability — maximising circulation by giving runners constant access to fresh air. For those who like to carry gels, the shorts also have an inbuilt gel pocket, making carrying paraphernalia convenient rather than a hassle.
MONTRAIL TRANS ALPS HKD 1,399 Lightweight (a mere 355g) and fast-looking, this pair offers runners greater protection, durability, and support across extreme mountain terrain. Featuring a protective trail shield, an enhanced fluid guide underfoot for a stable ride, a rubberised rock guard for extra durability, and a reinforced toe and heel cap for additional protection.
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MONTRAIL NOTHING BEATS A TRAIL RUNNING VISOR HKD 299 This Montrail trail-running visor is designed using the latest stretch material. By preventing sweat dripping into your eyes, the visor’s inbuilt moisture-absorbing quick-drying design will effectively stop this summer’s brutal heat from impairing your performance. The visor comes in a multitude of different colours, including red, blue, black, and white.
COLUMBIA THERMARATOR HAT HKD 259 During the colder days, grab one of Columbia’s unique hats to keep warm — its Omni-Heat thermal reflective lining traps your body heat, letting your head stay warm and cosy-feeling, thus leaving you to concentrate on your run in the cold. The snug, tight-fitting beanie comes with a moisture-wicking ear band, which keeps you dry and comfortable throughout your run.
MOUNTAIN HARDWEAR FLUID RACE VEST HKD 599 A well-fitted and light 3L race vest, equipped with just the right amount of storage for race essentials: A large back pocket for a hydration bladder, a routing tube that goes over the shoulder (or from the back), and four pockets at the shoulder strap — that’s two small pockets for your running paraphernalia and two draw-cord pockets for your hydration bottles. There is also a small zip-close security pocket at the back. And should it rain, the wicking mesh of the vest will keep you cool and dry throughout your race.
MOUNTAIN HARDWEAR WAYCOOL ARMS SLEEVES HKD 259 These protectors will shield your arms with their built-in UPF 50 protection Cool.Q technology. At the same time, their ventilated mesh panels will let in fresh air and keep you feeling cool and — thanks to their fitted design — comfortable. Ready for anything, the sleeves even have a stash pocket for a phone, gel, or energy bar.
Shop Address: Columbia Concept Store, Shop 726, Times Square, Causeway Bay, HK 36 |2310 ASIA 6523 TRAIL • JULY / AUGUST 2016 Hotline:
COLUMBIA OMNI-HEAT TOUCH GLOVE LINER HKD 399 The Omni-Heat thermal reflective lining of these unique gloves does a thorough job of keeping your hands super warm, while their touch-screen-friendly feature allows you to easily send a text on your smartphone. Stretch in the wrist makes putting them on and taking them off simple, and a silicone pattern on the palm provides excellent grip.
TRIVIA
ASIAN RUNNERS AT THE UTMB The Ultra-Trail du Mont-Blanc is the most competitive single-stage mountain ultra marathon in the world. Taking place once a year in the Alps, the race follows the route of the Tour du Mont Blanc through France, Italy, and Switzerland. With a distance of 170km — and a total elevation gain of around 10,000m — it is widely regarded as one of the most difficult foot races in Europe, and one of the largest in the world. The current men’s record is held by Frenchman François D’Haene (20h 11min 44s), and the female record (22h 37min 26s) is held by USA’s Rory Bosio.
TOP 5 ASIAN COUNTRIES
Number of UTMB participants from China & Hong Kong
7 2013
39 2014
79 2015
CHINA AND HONG KONG: 163 JAPAN: 146 SINGAPORE: 15 SOUTH KOREA: 13 MALAYSIA, PHILIPPINES, THAILAND: 3
163 2016
The most competitive Ultra-Trail ® in the world
Based on the International Trail Running Association’s rankings, there will be 183 ‘elite’ level runners at the UTMB.
Best Asian
Among the elites will be 7 runners from Japan, 3 from Hong Kong, and 1 from China.
finisher at UTMB: 3rd place for
Japanese Tsuyoshi Kaburaki in 2009
Kaburaki finished top 10
in 2008, 2009, 2011 and 2012
It is the first year in which China & Hong Kong outnumber Japan
13.2% of the 2,700 participants at UTMB That’s an increase of 3.2% from previous year
Asia represents
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PROFILE
Thailand Runners at UTMB
RUNNERS AT THE UTMB By Rachel Jacqueline 38
| ASIA TRAIL • JULY / AUGUST 2016
Thailand Runners at UTMB
I
t’s good to be a trail runner in 2016. You are spoilt for challenges, from the Icelandic fjords, the outback of Australia, the grasslands of Mongolia, to the mountains of Switzerland, and all the trails in between. But of all the world’s races, there’s one that remains supreme: the Ultra-Trail du Mont-Blanc, or simply the UTMB. Once a year, the mountain town of Chamonix transforms into a trail-running mecca, as more than 10,000 runners gather for the race (and its sister races) during a week-long festival of mountain running.
In the last 13 years since the UTMB began, finishers have hailed from all across the globe, arriving from places as far flung as Ecuador and Colombia. And yet, despite being a country of some 68 million people, Thailand is yet to claim its place among the hallowed roll of finishers. (One Thai runner attempted the race a few years ago, but he succumbed to the challenge at the halfway point, and has since retreated from the trail-running scene.) But that’s all about to change — hopefully — in 2016. This August, not one, but nine Thai runners are heading to Chamonix. Three will compete at UTMB; two in the Sur les Traces des Ducs de Savoie (TdS); and four in the Courmayeur-Champex-Chamonix (CCC). Each person is racing not just against the competition, but for a place in the history books.
“No Thai has ever finished it before,” says Knattapisit ‘KK’ Krutkrongchai, his eyes twinkling with possibility. A Hong Kongbased runner, KK discovered the trails four years ago while attempting to lose weight, and he’s rapidly devoured much of what Hong Kong has to offer since: two Oxfam Trailwalkers, two Vibram Hong Kong Ultra 100s, a variety of shorter races, plus one attempt at the 2015 Ultra-Trail Mt. Fuji (cut devastatingly short after 140km when a tumble on one of the steep ridges claimed some of his mandatory kit and he was later disqualified). But KK dismisses the notion that he might finish ahead of his fellow Thai runners come August. That place, he reckons, will
be reserved for Phairat Varasin, a top local Thai runner who finished third at the 2016 The North Face 100 Thailand, just a week after finishing the HK100 in 13h 30min a week before. A week later, he completed the Tarawera 100km in New Zealand, in under 12h — that’s three 100km races in three weeks in total.
While hundreds of runners from across Asia — from places like Hong Kong, Singapore, Malaysia, the Philippines — have already been to Chamonix, how is it that only one single Thai runner has ever stepped foot on those glorious European mountain trails to test their mettle against the crème de la crème of the world’s mountain runners? KK says that, despite the UTMB kicking off in 2013 and rapidly gaining momentum in the last seven years, Thai people have only really cottoned on to the trend of trail and ultra running in the last 18 months — two years tops.
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In 2012, only 300 runners showed up, while the January 2016 event saw 3,000 runners take part. But it’s the increase in local Thai participation that’s really interesting — in 2012 only roughly 30% were Thai.
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“Two years ago there were only two races: The North Face 100 and the Columbia Trail Masters, twice a year in the 50km distance. There were some other events in 2014, too, but they were not so popular, or it was organised for the first time so people were concerned about the quality of the event,” adds Chorthip Utoktham, a 36-year-old researcher who will be taking part in the TdS this year. The participation numbers at The North Face 100 Thailand — arguably the country’s biggest race — are telling of trail running’s explosive popularity: In 2012, only 300 runners showed up, while the January 2016 event saw 3,000 runners take part. But it’s the increase in local Thai partici-
PROFILE Race News
pation that’s really interesting — in 2012 only roughly 30% were Thai. “The latest event was 20 foreigners to 80 Thais,” says Chanai Payakkapan from The North Face 100. While the #TrailRunningBoom really ‘hit’ the rest of Asia around 2012-2013, it took until 2015 for trail running to gather any serious momentum in Thailand. “In 2015 there were lots of events whose registration had to be closed prematurely, within 3-4 weeks, as they were full. From not more than five trail events in 2014, there were over 10 events in 2015,” explains Utoktham. And while there may be a myriad reasons for the sudden uptake, it’s indisputable that one man has been instrumental in raising awareness about ultra and trail running in Thailand: Itthipol Samutthong. ‘Pok’ was the first Thai runner to ever travel to Hong Kong to take part in the 2014 HK100. “While waiting for my running bib in Hong Kong before the race, I met Yim Heng Pud [from Malaysia]. I asked him how many runners from Malaysia had come for the event. He said 80, and then asked me back about the number of runners from Thailand. I told him I was the only one.”
“I had made up my mind at that moment that one day I will bring along at least 100 fellow Thai runners to join me.” In 2014, there were only two runners (including KK who already lived in Hong Kong). The following year, 15 Thai runners joined the event. “In 2016, the number rose to 55! One day, there will be hundreds. This is my dream,” he says. In 2013, he established the Facebook group Ultra & Trail Running in Thailand, which has grown to 8,476 members at the time of publication. It’s been a platform for a growing discussion about trail running in Thailand, and a place for Pok to share his trail adventures across Asia and inspire other Thai runners — some of his expeditions include: the Hong Kong TransLantau 100, the Vietnam Mountain Marathon, the UTMF, and The North Face 100 in the Philippines, Australia, and Singapore. 39
PROFILE
Thailand Runners at UTMB
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I chose UTMB because it can be considered as the ‘Olympics’ for trail running, owing to its unique distance and geographical challenge and beauty. Once in your lifetime you should go to UTMB.
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2,500 runners to participate at the UTMB, on the last weekend of August. Photo by Claus Rolff
Pok is the third runner taking part in the UTMB this year, apart from KK and Varasin. “I chose UTMB because it can be considered as the ‘Olympics’ for trail running, owing to its unique distance and geographical challenge and beauty. Once in your lifetime you should go to UTMB,” he says. At 49, Pok is the oldest of the Thai representatives, but he is undoubtedly the most experienced.
Meanwhile, in the TdS, high hopes are held for Sanya Khanchai, a 42-year-old professional Thai road-runner-turned-ultra-runner who has captured the hearts of the local Thai runners and quickly shot to
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stardom after becoming a regular podium finisher at the North Face 100 Thailand since 2013.
But his first international race was less than a year ago, in 2015, attempting the 70km distance at the Vietnam Mountain Marathon (where he finished first in 8h 42min 15s). Local Thai runner Dr. Jay (Dr. Somnuk T.) sponsored his entry. “The experience from running there was so valuable. Even though I was a winner in this race, I learned that the international races are more technical and harder than the local races [in Thailand]. I realised that I need to train more for elevation.”
His second international debut was only a few months ago, at the HK100, where he finished in a respectable 13h 52min, though he battled in the second half in extreme cold. Joining Khanchai for the TdS will be Utoktham (the only female Thai runner taking part in the race). It will be a long way from her beginnings in trail running, which started in September of 2013. “Back then, it took me 30min to run/walk 3km — yes, that’s a 10min/km pace.” “I started my serious running life as a New Year’s resolution in January 2014 by
Thailand Runners at UTMB
PROFILE
“When I first visited Thailand I was disappointed by the opportunities offered for running and trekking. There were no long footpaths like there are in Europe or Hong Kong, and nobody who knew the long trails.”
Sébastien Bertrand exploring the trails in northern Thailand. Photo: Thailand Mountain Trail
setting myself the goal of completing the half marathon in the Bangkok Marathon. But then a friend challenged me to join my first 100km race in The North Face 100 Thailand.” Like many Thai runners, her inspiration for joining the sport was instigated through social media. “My ultra trail goals weirdly started after watching ‘An Endurance Life’ with Sébastien Chaigneau on YouTube. From then on, I fancied myself running in UTMB in 2020.” To warm up, she says she’s applied for an ‘internship’ with the TdS this year.
In the UTMB’s sister race, the CCC, all eyes are on Nampetch Porntharukcharoen, the female winner of the TNF100 Thailand 2016, in 13h 29min. She is also the first Thai woman to represent the country at the Kona Ironman in 2014, so it seems fitting that she may blaze the trails at the CCC, and hopefully one day, the UTMB, too. Such a small representation may seem odd for a country with a relatively thriving road-running scene, and picturesque mountain trails just a few hours north of its capital (compared to, say, Singapore, which only has one short loop around MacRitchie Reservoir and a 100m hill in
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Bukit Timah, yet the country is home to thousands of avid trail enthusiasts). But the trail-running scene in Thailand has lagged for various reasons, with three being paramount: the state of the trails, the support from the government, and the experience (and standard) of race organisers.
No story better illustrates this experience than that of Sébastien Bertrand. After becoming enthralled with the mountainous jungle of Chiang Mai and Chiang Rai back in 2011, he quit his job (he worked in the outdoor industry within the French Alps)
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Thailand Runners at UTMB
and returned two years later to investigate the trails.
“When I first visited Thailand I was disappointed by the opportunities offered for running and trekking. There were no long footpaths like there are in Europe or Hong Kong, and nobody who knew the long trails.” Nobody, he discovered, other than the old local tribesman who once walked the trails to journey from Chiang Rai to Chiang Mai. So, with time on his hands and a dream on his mind, he set himself the target of unearthing a path through the mountains and linking the two main cities of the North. It took him the best part of the year, and numerous conversations with local villages, to achieve his aim. Thanks to Seb and his team, it is now possible to run only on trails from Chiang Mai to Chiang Rai, a total of 300km (and 15,000m D+), a path he’s named TGR1. “As a reference to GR (Grande Randonnée) footpaths as we called long footpaths in Europe.” Following his achievement, he started at once with his next goal: organising the Mother of all Thai ultra races. In early 2015, he launched the Ultra Thai Chiang Mai, with the first edition planned for December 2015. And while 200 people from across the globe had registered just after two months, he was forced to cancel the race. “Unfortunately we had unexpected problems with some environmental activists. Although we agreed on all their requirements and we explained that we want to
organise the most eco-responsible race in Thailand (for instance we offered having stickers with BIB numbers on gels and bars to avoid littering), they continued creating problems only for political reasons. We had no other solution but to cancel the race.” Today, his Thailand Mountain Trail company still investigates mountain trails in Thailand and offers trail running and trekking across the TGR1. They hope to have the race made available for the 2017 running calendar, “but it still seems a way off,” he laments. “The main challenge for trail running in Thailand is to have long trails to run and train. Without them, it can be difficult to train properly for longer distances.”
It’s a common complaint among the runners in Thailand. Famously, Jag Lanante — a Filipino runner living in Bangkok, working as a nurse — single-handedly completed the Hong Kong Four Trails Ultra Challenge in 2015. To train, he used to run in circles around the hospital parking lot where he worked, and sometimes dodged the security guards to run up the stairs.
Varasin, meanwhile, has hoisted his treadmill to a 10% or so incline to get his hit of hilly running while living in pancake-flat Bangkok. Khanchai, who likewise doesn’t live near the trails and can’t afford visiting the gym, does cross-training in Bangkok by dragging tires at the side of the street near his house. “On the days that I need to do speed-work, I just chase a bus to every bus stop from the starting terminal to the
end — I mostly beat the bus if there’s a traffic jam. When I see road construction, I just pop in and run around a bit and think of it as if it’s a trail run. Other than those types of trainings, I do some cross-training, like rope jumping and weight training using DIY sandbags.” While Thai runners are eagerly waiting to see who will be the ‘first’ in August, they are just as eagerly anticipating the inspiring stories of the other incredible Thai runners flying the flag across Europe.
Like Kwantana Kwamuangpan — a 38-year-old information-technology professional taking part in CCC. Her first trail race was in early 2013, as part of the 25km distance in TNF100 Thailand, and she’s since fallen in love with the trails. To increase her chances of taking part in the fabled UTMB, she registered in 2016 for a double chance in 2017.
For her, taking part will be an unparalleled experience far from home. “I just want to breathe in the cold, and picture with my eyes the beauty of the race course.” No matter which way their journey unfolds, every Thai runner attempting this year’s UTMB is an important part of the growing story of trail running in Thailand. “This is the first year for Thais joining the UTMB. We have elites, fast runners, and people like myself running slower. Our finishing will put Thailand on the map. I also hope it’s an inspiration for other Thai runners,” says Kwamuangpan.
THAIS AT THE UTMB UTMB
CCC
TdS
Phairat Varasin (SE H) Itthipol Samutthong (V1 H) Knattapisit ‘KK’ Krutkrongchai (SE H) (lives in Hong Kong)
Nampetch Porntharukcharoen (SE F) Pakanee Burutphakdee (SE F) Kwantana Kwamuangpan (SE F) Pakawat Nilapong (SE H)
Sanya Khanchai (V1 H) Chorthip Utoktham (SE F)
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Thailand Runners at UTMB
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UTMB Points
DEMYSTIFYING UTMB’S POINTS SYSTEM By Majell Backhausen Photo by Alexis Berg
E
very ultra trail-running athlete — fast or slow — feels deeply passionate about the sport — these gregarious sportsmen and women love talking about the evolving ultra trail scene, tacitly agreeing that certain events are on everyone’s dream list. So much so that these particular events will determine an ultra trail-running enthusiast’s race schedule.
I will list a few, and I am 60% sure you will agree with all of the items: the Ultra-Trail du Mont-Blanc, Western States 100, Hardrock 100, Coast to Kosciuszko, Tor des Géants, Ultra-Trail Australia, Kima Trophy, HURT100, The Coastal Challenge, Matterhorn Ultraks, Bogong to Hotham, Kepler Challenge, Tarawera Ultra, Zolkan 4 Days… the list is ultra long, and it’s growing. The demand to gain entry into ultra events is rapidly increasing, this, in turn, forces the original entry criteria to also change.
Western States, for instance, previously used 50-milers as qualifying races, but now it’s pretty much only 100km and 100mi races that are classed as qualifiers. Similarly, an application to the UTMB ballot was previously possible with only 7 UTMB points — now it’s 9. With many events today associated with the International Skyrunning Federation, the Ultra-Trail World Tour, and the Asia Trail Masters Series, the opportunity for an easy, non-time-restricted ‘sign up on the day’ race entry is long gone. 44
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UTMB Points
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HOW IS THIS A GOOD THING? With popularity growing in this niche sport — which is often considered as being too extreme — it’s evident that there’s also growth related to the notion of personal discovery, that is a growth in one’s desire of completing ultra marathons, and as such growth in participants’ enjoyment of this unique sport! The other benefit to the sport’s burgeoning popularity is the increase in new races opening up, in all corners of the globe, allowing athletes to expand their playgrounds’ boundaries, to explore and experience unchartered terrains.
THE UTMB 9-POINT EQUATION – HOW IT WORKS Individual races can apply to become a ‘qualifying race’ for the UTMB. The UTMB organisation will then evaluate the event based on its distance, elevation gain and loss, and the amount of on-course assistance provided to participants. Events will be awarded a minimum of 1 UTMB point, or a maximum of 4, based on their evaluated difficulty. Upon completing a UTMB-sanctioned qualifying race, a participant will be awarded the corresponding points, which can then be used when applying for a ballot entry to one of the five events hosted during the yearly UTMB festival.
Ballots are now in place for all of UTMB’s associated events and entry is possible only to those participants holding the following amounts of UTMB points. And to complicate things a little further, the number of required points can only come from a set number of events. UTMB (170km; 10,000m D+): 9 points (15 new points) acquired between 2014/01/01 and 2015/12/31 (in 3 races maximum) CCC (101km; 6,100m D+):
TdS (119km; 7,250m D+): OCC (55km; 3,500m D+):
PTL (290km; 26,500m D+):
3 points (7 new points) acquired between 2014/01/01 and 2015/12/31 (in 2 races maximum) 3 points (7 new points) acquired between 2014/01/01 and 2015/12/31 (in 2 races maximum) 1 point (3 new points) acquired between 2014/01/01 and 2015/12/31 (in 2 races maximum) Entry only granted after a team is reviewed for capabilities by the PTL committee
For instance, obtaining 9 points for the UTMB can be acquired by completing three events with the following amounts of UTMB points awarded: 4+4+1=9 4+3+2=9 3+3+3=9
Hold on though, don’t get too comfortable with this equation just yet. 45
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UTMB Points
THIS SPORT IS GROWING – FAST! The UTMB points system is already set to change, again.
In conjunction with the International Trail Running Association, the UTMB has now introduced a new evaluation criteria for ultra-distance running events, and it goes like this. Endurance
• • • • •
Point scale of 1-6 Derived from the following formula: Distance (km) + Vertical Gain (m) / 100 Resulting figures are scaled as follows: Former UTMB points scale (1-4) New UTMB points scale (1-6)
• • •
Point scale of 1-12 Equated from the evaluation of the events’ percentage of slope, the longest continual ascent, and the average altitude It is the ‘mountain difficulty’ of the course
Mountain Level
Finisher Criteria
This is linked to a participant’s individual ITRA Performance Index value and the event’s finishing cut-off time.
This new evaluation field will help participants understand their chances of successfully finishing the event within the allowed cut-off times.
The Finisher Criteria will be in the form of a calculated ITRA Performance Index value. This value is the minimum required for finishing the race within the event’s cut-off time. Participants can compare their personal ITRA Performance Index to the Finisher Criteria value and use this to gauge their ability to finish the race within the given time limits. This, however, is a calculated value, and should not deter people from pushing themselves beyond their personal boundaries. Instead, its purpose is for it to be used as an aid to help one’s progression in the sport.
HOW DOES THIS AFFECT THE UTMB 9-POINT SYSTEM? Once the new evaluation criteria is introduced, points required for the UTMB festival of events will be the following: UTMB: 15 new points (from 3 races maximum) CCC: 7 new points (from 2 races maximum) TdS: 7 new points (from 2 races maximum) OCC: 3 new points (from 2 races maximum)
Keep in mind, official qualifying events will be scaled from 1-6 points. Obtaining 15 points for the UTMB can be achieved by completing three events with the following amounts of awarded UTMB points: 6 + 6 + 3 = 15 6 + 5 + 4 = 15 5 + 5 + 5 = 15
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UTMB Points
RACE
As an example, if we take the MesaStila Peaks Challenge — an event with serious bite, held in Central Java, Indonesia — the associated UTMB points for the events offered by the organisation are: 100km event
65km event
42km event
Distance: 100.9km Elevation gain/loss: 7,900m Old points: 4 New points: 5
Distance: 65.3km Elevation gain/loss: 4,610m Old points: 2 New points: 4
Distance: 43.5km Elevation gain/loss: 2,730m Old points: 1 New points: 3
Therefore, all of the MesaStila races can be used as one qualifying race for the UTMB, or for the festival’s associated events, such as the CCC, TdS, or OCC. This is the case for the MesaStila because it’s definitely not a race for the faint-hearted. The 100km course summits five peaks — all of which are volcanoes — while traversing some incredibly steep and technical terrain.
WHY DOES THE ORGANISATION DEMAND SUCH STANDARDS? The UTMB is taking responsibility for the participants that it allows to enter its events. Its point system simply ensures that participants can justify their level of experience and capability to the organisation in order to qualify for participation. This is all in an effort to ensure participants’ safety — this being the #1 priority. Pushing personal boundaries is a very common reason for people to participate in an event like the UTMB, however, surpassing personal limits should always be attempted in the safest of conditions. The UTMB organisation is setting a standard that will ensure steady growth in the sport’s participation numbers and in the success and enjoyment experienced by everyone, new and old to the sport alike.
THE BIG PICTURE Keeping ahead of the game, planning a racing calendar spanning several years, prioritising goals, and understanding the requirements for entry into these epic events — all these facets will maximise your enjoyment during your ultra running career. Having the knowledge, or seeking the advice of someone who does, about what alternative options are available — if, for instance, a preferred race is out of reach for the year — can keep you motivated, on track, and in prime position at the start line.
It may also lead towards an unexpected opportunity, like meeting new friends, experiencing the particularities of a new location and its culture, learning something unexpected about yourself — the list is endless. The sport of ultra trail running is growing, unstoppably. In order for its expansion to be successful, it must be managed carefully.
The same pattern applies to growth related to your personal expectations and goals in the sport. Training according to a personalised plan, recovering well, working on strength and conditioning, being consistent, and always enjoying your time out on the trails, all of these are important in achieving personal success. Majell is an athlete of Team Salomon, Suunto, and Compressport. Coaching people via smarter training processes and cultivating
more enjoyment. An advocate for the simplicity and enjoyment of trail running and outdoor pursuits. Some of his running highlights include placing 23rd at the 2015 UTMB and becoming a member of the Australian International Ultra Trail Running Team. Always available at majellb@gmail.com or on Instagram @majellb.
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THE ART AND SCIENCE OF THE LONG RUN By Clint Cherepa
Photo: Sunny Lee
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The Art and Science of the Long Run
E
mbarking on a weekly long run is more than burning calories and enjoying a few hours in the mountains — it is a staple of any successful competing trail runner, and is the name of the game when it comes to this endurance sport.
You run long so that you can run longer and stronger. Every long run you complete will add to your overall fitness base, will boost your confidence, and will be a building block to running even farther during your next attempt.
Ian Sharman is the head coach at SharmanUltra.com, which includes coaching runners all over the world via Skype. He’s also a professional ultra runner for Altra, a two-time winner of the Leadville Trail 100, and the holder of the fastest time at a 100-miler in North America (12h 44min at Rocky Raccoon). Sharman notes: “Even for short-distance runners there are significant benefits to running for more than around 90min. This creates the foundation for many adaptations to running, especially creating more capillaries to transport blood (and therefore oxygen) to the muscles where it’s needed.” WHAT EXACTLY CONSTITUTES A ‘LONG’ RUN?
All of us ran 1km before we ran 2km, and then built up to 5km, followed by 10km, and so on. With this in mind, the long run is relative. For one trail runner, 5km is an eternity, and then for another 50km is what they start calling long. For sake of unity, we are going to call anything over 2h a long run. Depending on terrain, this could be 10km or 40km. In most cases, a runner would call their long run the longest run in their training week. Stephanie Howe is the winner of the 2014 Western States 100, has a master’s degree in exercise physiology, and is a coach and sport’s nutritionist. She says: “I coach lots of different athletes and the long run might be vastly different among individuals training for the same race. It’s important to take into consideration individual differences and design a training plan that will maximise the potential fitness of that
individual. There is no one size fits all.”
For example, Vlad Ixel — an elite ultra runner with too many first place-finishes and course records to mention — runs 4h or more for his long run during the week, and then at least a 3h+ long run a few days later. He says, “I think a combination of a long run once a week, and a distance of 70% of that long run three days later, is a great way to build kilometres in the legs.”
Howe explained that if she’s training for a 50km event, her long run is 30km or so. While a longer race means running 4050km long runs. She adds: “I never run longer than 30mi for a training run. That is a long time to be on your feet. And, I don’t do that every weekend. I would aim for one or two runs that long in a 12-week block leading up to a race. Sometimes my long run is just 75min. To absorb the benefits of a long run you have to rest and recover.” Many ultra runners have found that using races as long runs makes training more interesting and enjoyable. The social aspect and the camaraderie of a weekly training group can also help you to not skip the long run.
“I generally don’t enjoy really long solo runs, so I prefer to run races to make it more enjoyable. I run multiple marathons and 50km races each year for that purpose. Solo long runs are rarely more than 35km, but I also do group longer runs in the mountains that can be 4h+, but not necessarily more than 20mi,” explains Sharman. SCIENTIFICALLY SPEAKING
The key importance of the long run lies in what happens during and after this exertion. In fact, while running hours on end you’re accomplishing various objectives: 1) you are increasing the size and amount of muscle capillaries and mitochondria — which are responsible for aerobic metabolism and which produce energy during exercise — and the more mitochondria inside your muscles, the better; 2) you’re becoming more efficient at amassing muscle glycogen — glycogen being the main way the body stores glucose for later use — and since most of the carbohydrate
TRAINING PROFILE PROFILE
we eat ends up as glucose, it’s important to be able to store some of it to control blood-glucose levels and provide glucose to the parts of the body that need it; 3) you are training your body to become more efficient at burning fat, which is an optimal fuel source; 4) and lastly, you are learning how to keep going mentally and physically even once you are heavily fatigued. HOURS VS. DISTANCE
Many trail and mountain runners have switched over to tracking their hours on feet instead of kilometres. It can be disheartening to focus on the distance when it adds up very slowly while doing a lot of verticals, or having to run slow on technical terrains. Sharman suggests, “Usually it’s better to think in terms of time than distance for much of the training, since a very mountainous 4h or 5h run might only include a relatively small distance but also includes lots of vertical gain.” LONG RUNS – THE SPICE OF RUNNING
“Variety is the key to any training regime, and the details of all runs, including long runs, become more specific to a target event as it approaches,” says Sharman. He likes to include long runs during which he purposely takes in no calories — long runs that include speed, plenty of vertical, “and almost any other variation with elements specific to the event,” he adds. Having your goal race in mind will help you to determine what type of long run you should concentrate on. BACK TO BACKS
The arsenal of the successful ultra runner would not be complete without a handful of truly challenging back-to-back long runs (running long, two days in a row). Howe incorporates such back-to-back stretches in her training, usually on Saturdays and Sundays: “You can’t really run 100mi to prepare for a 100-miler, so I like to simulate it best I can by running longer (20-30mi) two days in a row.” Ixel also likes to do back-to-back runs as
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The Art and Science of the Long Run
“Even for short-distance runners there are significant benefits to running for more than around 90min,”Ian Sharman. Photo: Matt Trappe
he gets closer to race day. He will do two 35km days in a row, or a 40km run one day and then a 30km run the next day. He says the purpose is, “to get the feeling of running on tired legs like I would in a long ultra race.” Taking things a step further, Thomas Lam — 2015 Oxfam Trailwalker overall champion — will at times run back-to-back-toback long runs, doing 50km for three days in a row.
Another option is to use races as your back-to-back foundation. For example, Sharman will do a marathon or a 50km race the day before or after a 35km training run.
“With many of the clients I coach we incorporate both back-to-back long-run weekends or triple days, plus races for two or three weekends in a row, with the effort levels and distances dependent on the individual’s strengths and recovery speed,” says Sharman. TWO-A-DAY LONG RUNS
Take two mid-size runs and do them in one day, and you will find yourself with a long run. Before tackling two a day, it’s important that you have a deep base of
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running and are injury-free, because the volume will take its toll on your body. It is mentally and physically draining to run a couple hours in the morning, and then go back out 8h later for another 2h — but, it sure helps to learn how to run fatigued. Two days out can also work well when you can’t find a 3h or 4h block of time to run. CARBOHYDRATE-DEPLETING LONG RUNS
Strategically withholding carbohydrates during a long run can benefit your performance. By limiting carbohydrates before and during the run, you increase your fat-burning capacity. Your body will learn to use fuel more efficiently and perform well with low blood sugar. This enables you to run farther while taking in less fuel. A well-suited time to do this is first thing in the morning, before eating anything, although you can drink coffee or tea and an electrolyte drink. It is best to do these during a low-intensity run, and slowly build up your time without fuel. Try for reaching a 2h or 3h run without fuel.
FAST-FINISH LONG RUNS Exactly what they sound like — you start out your run at a normal easy pace, increase effort slightly in the middle of the run, and finish off the last 30-90min at a faster pace (marathon pace) or a harder rate of perceived effort.
This is a very race-specific form of training, and can be very challenging to pull off. You are training your body to perform more efficiently while extremely fatigued. These outputs also prepare you to mentally keep going at a faster pace than seems possible. WHEN AND WHERE
Most runners schedule in their lengthiest run for the weekend. Sunday has long been held as the sacred long-run day worldwide. Why? It’s the day the average runner has time to get away and pound out hours of running. Where is the best place to get out and run extra-long? Surely, all of us will agree with Howe: “Trails. Usually in the mountains if the snow is melted out. I love being alone on the trails, seeing places few people get to see.” Clint is currently in Nicaragua engaged in volunteer work, writing, and ultra training. He plans on returning to the USA this summer to run a ‘local 100.’ He can also be found inspiring runners of all levels at StrongerRunners.net.
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“ Photo: Sunny Lee
Thomas Lam will at times run back-toback-to-back long runs, doing 50km for three days in a row.
”
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“I use the monitor to ensure the majority of my training is in the fat-burning zone with comfortably paced workouts, and strategically introducing high-intensity strength and speed workouts." Kai Wei from Singapore. 52
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HEART-RATE TRAINING FOR TRAIL RUNNERS By Clint Cherepa
“Run your easy runs easy — and your hard runs hard.”
I
t’s rare for a trail runner to not have heard these words. The common pitfall of running too fast, or not slow enough, can be avoided by strapping on a heart-rate monitor. Beginners, and even some elites, overlook the importance of varying their exercise intensity. What exactly is heart-rate training, and is it for you? Read on to find out.
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Michael Wardian on Ma On Shan during Vibram HK100 in 2016. Photo by Sunny Lee 54
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FOLLOW YOUR HEART Your heart rate indicates your exercise intensity. Simply put, the purpose of training with a heart-rate monitor is to help keep your intensity level in an appropriate relation to your training program. Wearing a heart-rate monitor gives you insight and control.
Kai Wei, an ultra runner from Singapore, uses a heart-rate monitor for most of his training runs. He says: “I use the monitor to ensure the majority of my training is in the fat-burning zone with comfortably paced workouts, and strategically introducing high-intensity strength and speed workouts. In addition, I use the monitor as one of the matrixes to plan my next workout in accordance to my stress and rest levels.” Wei has found that a higher-than-normal heart rate during his training is a sign that he is not recovering well, meaning he is possibly going too hard, or too frequent, or has not rested enough. It can even be affected by a poor diet. Michael Wardian is a prolific ultra runner who just placed seventh overall at the 100km Tarawera Ultramarathon in New Zealand. He also ran the Vibram Hong Kong 100 this year. Wardian says, “I use heart-rate training frequently to make sure I am taking my easy days as easy as needed, and on other days to gauge my effort.” ZONE IN
Your ranges of intensity fall within zones. Your zones are based on a predicted maximum heart rate (HRmax) and are measured by a percentage of HRmax.
Training from 40-85% of HRmax is aerobic exercise, or cardio (aerobic signifies ‘with oxygen’). And training above 85% of HRmax is anaerobic exercise (anaerobic signifies ‘without oxygen’). Walking and comfortably paced running are generally considered aerobic, while resistance exercise and sprinting or speed-work are examples of anaerobic training. Usually, if you can hold a conver-
sation and are not out of breath, you are working aerobically (less than 85%). If, on the other hand, your breathing is laboured and it is difficult to talk, you are training at an anaerobic pace (above 85%). CALCULATING HRmax
The best way: The best way to calculate HRmax, if you can afford it, is getting a cardiovascular stress test performed by a physician. It can be pricey, but is the recommended method for any serious athlete, or anyone who is over 40 and exercises regularly though is not a seasoned athlete. The second-best bet: Go to your favourite trail, and find a steep hill. Run 400m, three times, at what feels like your maximum effort. Recover between each repetition. Note your highest heart rate, and this will be your HRmax. A Simple Formula: For those under 40: Multiply your age by 0.7, and subtract the result from 208.
For those over 40: Multiply your age by 0.5, and subtract the result from 205. These are estimates, but a good start to figuring out your HRmax. PUTTING IT TO USE
The way you choose to incorporate heart training will all depend on your goals. But, no matter what your distance or pace goal, it is a good idea to include training in these three zones: Zone 1 – easy/recover/build: This zone is 65-75% of your HRmax. You should be able to run this effort all day and all night. Once you know your easy heart-rate zone, you will find it much simpler to keep yourself true to your recovery runs. This zone is also useful for building your aerobic capacity, which is fundamental in training for ultra marathons, as most of your ultras will be run within this zone.
Many also believe that while in this zone you increase your fat metabolism and ease up on carbohydrate usage. Zone 2 – tempo/threshold: This zone is
75-85% of your HRmax. Running at this effort is ideal for increasing your anaerobic threshold. There should be a notable difference between this pace and your easy run. It is more of an intense pace that you should be able to hold for 20-60min. Runs at this pace will train your system to get more comfortable at this higher speed while also pushing your anaerobic threshold.
Zone 3 – intervals/VO2 max: This zone is 95-100% of HRmax. Running at this pace is practically a sprint effort. These short bursts of intense running will increase your anaerobic threshold and your heart-rate recovery time. These are often termed as intervals because you will run at this effort only briefly, and then return to a recovery interval at a zone 1 effort. These bursts help your body adapt to these hard efforts and teach it to efficiently recover back to zone 1.
Wardian shares: “I train in a variety of zones, but I would say a lot of my running recently has been in the moderate zone, 70-80% of max. But I will throw in some hard 80-90% of max and some fullout maximum 90-100% of max. And of course, some easier stuff too, in the light 60-70% of max. It is a mix based on what I am training for and also depends on what my goals are for the session.” THE MAFFETONE METHOD
The Maffetone method of training has been attracting endurance athletes for years. And many have had good results with Dr. Phil Maffetone’s training philosophies. One case is ultra runner Larisa Dannis. She averaged a 7min 11s per mile for 50mi to win the 2014 USA 50 Mile Road Championships. Dannis credits part of her success to training with the Maffetone method.
According to the website PhilMaffetone. com: “Your MAF heart rate will change the way you exercise. Use Maffetone’s 180 formula to calculate your optimal heart rate to develop your aerobic system. We call it your MAF HR and it’s your fat-burning threshold and vital to your success.” (See sidebar to figure out your MAF HR.) The website goes on to say: “You should ex-
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ercise regularly at or below your MAF HR — this can be walking, running, cycling, or swimming. The closer you exercise to your MAF HR, the more body fat you will burn. When you go above this zone and your body is overworked, it requires fast-burn fuel (carbs) leading to more sugar cravings and overtraining risks. A strong aerobic base will help you burn fat effectively, prevent injury and set you up to go faster and last longer.”
Olya Korzh — a renowned mountain runner, residing in Hong Kong — works with Circuit25 and runs a six-week program based on heart-rate training. She says: “The main goal is to improve running endurance. We calculate the target heart rate for each participant based on ‘180 minus age’ (MAF HR). We often have to adjust the target heart rate, taking into account resting heart rate and fitness level. After we have calculated each participant’s target heart rate individually, we run a trial 1mi at this target and record the time. Every week we complete two long runs of 45-90min, with weekly progression approximately 10%. All runs are performed at the target heart rate. At the end of the six-week program, we again run 1mi at the target rate. What we nearly always see is that after completing the program, participants can run 1mi faster at the same tar-
get heart rate. The program is effective for improving endurance and running economy.”
Korzh recommends appropriate speed and strength training for peak performance.
According to an article in Runner’s World, Dannis “spent nearly two years building her aerobic base, aiming to not exceed a set heart rate in training. She estimates that she still does more than 90% of her training at an easy, aerobic pace.” Wardian says: “I have read and listened to a lot of people that use and love the Maffetone method for heart-rate training, but I have not done much with it myself — though it does sound interesting, and I suspect at some point I will work it into my training.” RACING
Can heart-rate monitors be helpful during races?
I asked Wei about this, who answered: “Yes. For the Gede Pangrango 100, it is mentally tough to complete the 25km technical-terrain loops — with 2,500m elevation — four times in a row. My main
strategy in running this race is to ensure I am always in a fat-burning metabolic state so as to run consistently for the four loops. As such, I wore a heart-rate monitor throughout the race to ensure my heart rate is well below my aerobic threshold even during steep climbs.” Wardian also is a fan of monitoring heart rate during races. He says: “I use the heartrate monitor to make sure I am keeping easy and relaxed during the first part of the race, so that I am not a ‘first-half hero.’ I want to stay easy until I have decided it is time to bring the pain, and then I want to have the energy and capacity to inflict that damage.”
Wei explained that there are many factors that will affect training. These include body temperature, posture, daily variations, terrain, heat, etc. These can also influence heart rate and be monitored to allow for more consistent and precise training. Will wearing a heart-rate monitor help you run faster? There are no guarantees, but chances are you will know a lot more about yourself as an athlete after you give it a try.
YOUR MAFFETONE MAXIMUM AEROBIC HEART RATE
From the website: PhilMaffetone.com
Subtract your age from 180. Modify this number by selecting from among the following categories the point which best matches your fitness and health profile:
A
If you have, or are recovering from, a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
B
If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
C
If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180 minus age) the same.
D
If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are 30 years old, and fit into category B, you get the following: 180–30=150 bpm (beats per minute). Then, as instructed by category B, subtract an additional 5: 150–5=145 bpm. In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel. Clint is currently in Nicaragua engaged in volunteer work, writing, and ultra training. He plans on returning to the USA this summer to run a "local 100". He can also be found inspiring runners of all levels at strongerrunners.net.
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14 GEAR
14 Gear and Nutrition Solutions for the Summer
GEAR AND NUTRITION SOLUTIONS FOR THE SUMMER
MelTonic Tonic’ Fig Bar MelTonic.fr | USD 2.50
Being firstly a honey producer, the brand selected their best orange honey to combine with sweet figs for this fruit-infused bar. Twenty-five grams of real pleasure — enjoy on a long run, or post-run.
MelTonic Tonic’ Gel Endurance MelTonic.fr | USD 3
This energy gel refreshes your breath with the great combination of acacia honey, royal jelly, and ginseng (a plant credited with various medicinal properties and known to maintain optimal endurance). A concentrate of pure energy, free of gluten and glucose syrup.
OVERSTIM.s Banana Dates Organic Bar OVERSTIMs.com | HKD 20
This high-energy bar will turbo-charge your long runs with its natural, delicious ingredients (49% banana and 49% dates)! OVERSTIM.s Amelix Bar OVERSTIMs.com | HKD 18
A concentrated source of energy, this small bar offers a progressive and lengthy energy release through its association of carbohydrates, lipids, and proteins. Its smooth and tasty texture is palatable during long runs, making it an ideal complement to your gels and electrolytes. 58
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GEAR
PaaGo Rush 28 PaaGoWorks.com
Though designed mainly for fast hiking, our reviewer ensured us that the Rush 28L is a bag one can definitely run with, for hours. The padded shoulder straps make wearing it comfortable and convenient for accessing your bottles or flasks. The top opening avoids the need for zippers, and with ample storage, the bag is excellent for multi-day events.
C3Fit Impact Air Long Tights C3Fit.com | HKD 980
Incredibly light, these tights are crafted out of a single layer of fabric. Japanese quality is welcome with a support-tape technology and a dry-mesh material that keeps you fresh even in summer’s relentless heat. Compression is always difficult to quantify, but we do feel a good support.
PaaGo Rush 7/12 PaaGoWorks.com
Designed with stretchable material, the Rush vest offers runners unparalleled comfort. This versatile vest was originally launched with Japanese trail runners in mind, aimed as a vest that would fit them well. We particularly like the comfort of the padded shoulder straps, which, besides their superior stability, are able to carry either bottles or flasks. With enough room to fit all the mandatory gear for 100-milers like the Ultra-Trail du Mont-Blanc — a must try! 59
GEAR
14 Gear and Nutrition Solutions for the Summer
Lululemon Tracker Shorts III Lululemon.com.hk | HKD 520
With their lightweight liner and a soft, wide waistband, these airy shorts are designed for ease and comfort. Our reviewer acknowledged that the flat seams did in fact prevent chafing on her longest, sweatiest runs.
Compressport Over Shorts Compressport.com | HKD 420
Known for its technical compression apparel, Compressport now offers a pair of minimalist loose-cut shorts, to be worn over your favourite tights. The one-layer hydrophobic material dries instantly, and remains ultra light. The V-shape waist belt is equipped with a generous and convenient front pocket.
2XU Compression Tights 2XU.com.hk | HKD 890
Popular for their thin breathable compression fabric, these 2XU tights will support your working muscles while you’re out running. They may reduce fatigue, but more importantly, they will make your runs and recoveries more comfortable and effective.
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GEAR
Lululemon Var-City Muscle Tank Lululemon.com.hk | HKD 550
You can run on fashionably — the tank’s loose fit and low armhole gives room and maximizes breathability, letting you feel the breeze despite hot weather. If you run with a hydration bag, the high neckline design will prevent chafing.
Falke Bra Top Falke.com | HKD 680
This sports bra has a great support-to-weight tradeoff. The ideal mix of nylon and elastane provides good moisture wicking. The double straps ensure reliable vertical support, while the front-zip design is secure and easy to close.
2XU Compression Socks 2XU.com.hk | HKD 390 Falke RU4 Cushion Socks Falke.com | HKD 230
These socks are the definition of cushioning — with a three-layer construction, offering better moisture management and maximum protection. The mesh structure is designed for drying quickly, a plus in humid conditions.
We felt good wearing these compression socks — their breathable panels and gradient compression can only accelerate recovery time. The seamless design offers the maximum comfort and the high-filament yarn will keep you dry.
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ASK THE COACH
When Does a Niggle Become an Injury, and When Should We Stop Training?
WHEN DOES A NIGGLE BECOME AN INJURY, AND WHEN SHOULD WE STOP TRAINING? By Andy DuBois
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R
ather than ignoring it, any minor pain or niggle you experience in training is something to pay attention to. Many make the mistake of disregarding the signs, hoping that they go away, only to find the symptoms becoming significantly worse, eventually leading to weeks of missed training. The key to keeping your training consistent is knowing when to take a day or two off, when to modify your training, and when you can proceed with caution.
Broadly speaking, there are two types of injuries: chronic and acute.
Acute injuries occur suddenly — for example, a calf strain. One minute you are running along pain-free, next minute ‘Ouch!’ To let the damaged tissues properly heal, these kinds of injuries require time off. The mistake many make is returning to training too soon. In the case of a calf strain, you should be 100% pain-free walking, doing calf raises, and jumping, before returning to running. If your calf feels tight, then there is still a problem — the tissue isn’t fully repaired yet, so don’t run. An extra day’s worth of recovery can mean the difference between returning to running pain-free versus a repeated cycle of rest, attempted run, and pain that lasts for weeks. Be patient! Chronic injuries build up over time and are the most-common running injuries — shin splints, iliotibial band pain, Achilles tendinosis, all these are examples of chronic injuries. If you recognise the symptoms early, you can still train by modifying your training. If you continue to ignore the signs, these are the types of injuries that can last for months.
There are four basic rules that can help determine if you should continue or decrease your level of training, or rest from running altogether. 1. If your niggle stays the same as training increases, proceed with caution.
2. If things become worse as you increase training, decrease your training volume.
3. If signs worsen with no increase in training, reduce your training. 4. If your condition becomes more acute even though you have reduced training, then you need time off. Of course, when it comes to the human body, not everything is all that black and white — so apply the guidelines below with consideration to your particular situation. If your niggle affects the way you run, then you need to
ASK THE COACH
stop running and locate the underlying problem. The cause may be anything from a blister to a stress fracture, but the longer you spend favouring one leg, the more likely you will overload other areas and end up with not only the initial problem but also other compensating injuries. Ideally, seek professional help to determine the issue so you know what training you can safely continue doing.
If however the irritation worsens during specific sessions, or on specific terrain, modify your training. For example, you may only be aware of it when running faster or when running downhill. If that’s the case, the first step is to reduce the time spent doing what aggravates the issue. So cut down the hills or speed sessions for a week, or two, and see what this does. A slight reduction may be all you need, allowing your body ample time to adapt. Next case: You have a niggle that goes away during the warm up and then feels fine for the rest of the run. Proceed with caution and monitor carefully. If you find that the amount of warm-up time it takes for the niggle to go away increases — that’s a warning sign that the issue is magnifying, and you will need to reduce your training. Add in a few more rest days, reduce the long run and speed-work, and see if a week or more of easy runs allows it time to recover. Finally, if you have reduced your training volume and the problem is still not improving, then at this point some time off is probably going to be most beneficial. But rather than just rest, continue working out those activities you can do pain-free, to keep up your fitness levels — you may be able to still ride your bike, use a cross-trainer, hike up and down stairs, all with no pain. This will not only help maintain fitness, but keep your blood flowing to damaged areas and speed up recovery. Outright rest is often not the solution. Some injuries (particularly tendon-based ones) need load to stimulate repair — too much load and you break down, not enough and recovery time increases. This is why it’s always preferable to get a diagnosis from an experienced professional. For instance, a calf strain needs time off, but an Achilles tendon problem, on the other hand, responds better to some load, so a modified training program will work better than complete rest.
Pay attention to niggles and adjust training sooner rather than later — by playing it safe you’ll minimise your chances of issues developing into an injury that will completely stop you from running. Andy is an award-winning personal trainer and elite endurance athlete specialising in ultra running. You can find more useful info on his ultra running coach website (www.mile27.com.au).
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WOMEN’S CORNER
WOMEN’S RUNNING: Stronger Running and Community By Anna Boom Photos by Michael Payne
Becoming a stronger runner may not be just about running more miles, or doing more hill climbing, or speed training. Joining a women’s running group may be the missing component for many female runners.
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WOMEN’S CORNER
T
hink about an adult woman’s life: Commonly, there’s a full-time job, often a spouse or partner, and maybe children. Don’t forget the list of chores and errands that must be done everyday to upkeep this life. Little time is left for socialising, training, or exercise. During younger years, hours could be spent chatting, going to the gym, and running with girlfriends. Now most of our waking hours are consumed by the things that must be done.
A women’s running group might be the component that many women feel is missing from their lives. This is the ideal place to find new friends, and reconnect with old ones. Time with the group becomes the new social hour — with the added benefit of simultaneously completing your training or exercise program. At such groups, participants often share life’s challenges — such as balancing work, home, and children — and do so in a healthy and invigorating environment, while running along a beautiful trail.
As noted by John Stanton, president of The Running Room, Canada’s most popular running-gear chain: “Running used to be 80% dominated by men. Now, it’s about 60% female. Women brought the social aspect to the sport. There was always the positive peer pressure of running in a group, but women made it more about making friends. It provides a sense of community in a time when we crave community.”
An added benefit to being a part of a women’s group is becoming a better racer. The additional pressure of not letting peers in the group down, or not seeming weaker around other runners, stimulates the brain and pushes your body to perform at a higher level. Social psychologists call this ‘social facilitation’ — the phenomenon of a person’s performance improving when done with others or in front of an audience. Runners’ fastest times are set during races, not when out training. And this measurable increase in performance is enabled by the presence of others.
“
If there isn’t a women’s running group nearby, consider creating one. Ask family and friends for their support. Then seek other women who are interested in meeting. Use social networks to start inviting others to join.
”
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WOMEN’S CORNER
Recent studies out of Harvard Medical School have found that women especially gain from strong social connections. Being active and exercising — along with eating a healthy diet and avoiding smoking — help in both improving life’s quality and quantity. Adding those strong social female bonds helps women even more. The study demonstrated that when women meet and go for a run together this starts an emotional reaction as the brain receives an oxytocin push. Oxytocin is the ‘feel good’ hormone — also called the hug or love hormone — and is released when people socially bond or embrace together. It is the same hormone produced by women in childbirth and during nursing.
If there isn’t a women’s running group nearby, consider creating one. Ask family and friends for their support. Then seek other women who are interested in meeting. Use social networks to start inviting others to join. Encourage new members to bring their friends. Look at places such as your work, school, church, book club, or local coffee shop. There are likely many other women out there also looking for a community, and running is a healthy common interest. Find and use online resources — for example, Start a Running Club, a
valuable aid created by the Road Runners Club of America. This highly successful program offers great tips on starting a running group.
Today’s social media networks, like Facebook, make it very easy to create a closed, private, or secret group to control who has access to view the events. This provides a level of safety as only limited people, such as people that have been invited to the group, can join or view where you are meeting up.
Moving the running group activities to the trails offers even greater health benefits —taking running off pavements and away from traffic, pollution, and road noise. This lends to easier conversations. Women can find a more connected experience with each other; outdoors, within nature, surrounded by greenery, breathing fresh air, and hearing the sounds of birds and of the wind brushing through the trees. Many female trail runners normally run either with men or solo. Maybe they began running with a boyfriend or husband, or, as many women do, picked it up one day as a way to get into better shape. Running with males, however, provides a constant
sense of competition that may not be enjoyable, especially when choosing to train for ultras, which drastically increases the number of training hours. This is where a women’s running group, or finding the female ‘Tribe,’ will challenge and connect trail-running women to other like-minded women. Together, they will push and pull each other into reaching more ambitious goals. It is also where women will find some of their greatest friends and will look forward to meeting new ones each week. The time together becomes an important component of training, turning into a habit that is then prioritised. Yes, women can run alone or with men, and do well. But for something different, fun, and new, try running with a women’s running group. It will provide increased benefits of creating strong social bonds, connecting with a community, and improving running performance. It could be the missing piece you are looking for in training and personal life.
Anna Boom, founder of Women Out On Trails, is an avid trail ultra marathoner and triathlete based in Japan but racing all-over Asia.
REFERENCES:
“The health benefits of strong relationships.” Harvard, 2010. Retrieved from www.health.harvard.edu/newsletter_article/ the-health-benefits-of-strong-relationships Jhung, L. “Why Trail Running Is Good For You.” 2013. Retrieved from www.runnersworld.com/trail-running-training/why-trail-running-is-good-for-you MacGill, M. “Oxytocin: What is it and what does it do.” 2015. Retrieved from www.medicalnewstoday.com/articles/275795.php
Onstad, K. “Why I run alone (and sprint away from running groups).” 2012. Retrieved from www.theglobeandmail.com/life/healthand-fitness/fitness/running/why-i-run-alone-and-sprint-away-from-running-groups/article4186771 “Start A Running Club. Getting Started.” Road Runners Club of America. Retrieved from www.rrca.org/club-directors/start-a-club
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GEEK RUNNER
Imagery and Performance
IMAGERY
AND
PERFORMANCE By Karen Lo Photo by Alexis Berg
I
f I asked you to close your eyes and think of running, how would you picture it? Are you seeing in your mind’s eye a bunch of runners moving along a trail, or thinking about yourself swinging your arms and making huge strides along the river? I’m going to assume that your mental image was the latter. Now, I want you to take a moment and build on that image — try to feel the sun’s heat, the occasional breeze as you make your way downhill, the loud, heavy breaths from other competitors hustling behind you, the saltiness in your mouth as sweat runs down your cheek, and your heart’s regularly thump-
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ing beat. Take a deep breath and try to visualise all of this. There. Does it make ‘running’ much more vivid?
Making images vivid is the first step to imagery. As defined by sports researchers Robert Weinberg and Daniel Gould, imagery is a form of stimulation used to create, or recreate, an experience in the mind where pieces of information stored in the brain are rearranged to generate meaningful images. Often overlooked, it is a powerful mental technique for improving athletic performance. The science is definitively on the side of visualisation: According to William Car-
penter’s psychoneuromuscular theory (developed in 1984, and cited by Weinberg and Gould), vivid imageries in the brain can stimulate and activate the nervous system in identical ways as the actual physical activity, only that the mental experience will be weaker in magnitude. During the formation of such mental images, the brain transmits impulses to the muscles. When we practice imagery often enough, these repeated transmissions will allow the muscles to memorise the visualised actions, making their execution easier in real life. This is why some of the smartest athletes like Tiger Woods and Serena Williams use imagery as part of their regular training.
GEEK RUNNER
How do we go about making our images more vivid? Let’s say you want to improve your basketball-shooting skills. You might be thinking of where you’d be standing on the court, then doing a few dribbles before jumping up and doing the actual throw. Done. But this isn’t imagery. It’s easy to picture certain images by describing how you see them — but seeing is only one component of imagery. We in fact need to use all of our five senses to help create a more vivid image: sight, touch, hearing, taste, and smell. Let’s try again, this time with more sensory data. First, are you standing in an indoor or outdoor court? Are you free, or is someone guarding you? What colour is your jersey? Where are all your teammates standing? Next, feel the basketball in your hands. Try to get a sense of the ball’s weight and texture. Are your shoulders loose, or tight? Can you feel the material of your jersey against your skin?
Are you practicing on the court with your teammates, or are you at a game with an audience? Can you hear people cheering you on? If you are indoors, do you hear the squeak of sneakers against the hardwood? If you’re playing in a park, do you hear cars honking, or birds chirping? Can you still taste the sweetness of the energy drink on your tongue, or are you catching a whiff of hamburgers from the bistro around the corner?
Let’s move on to create an experience of the actual shot. Do you feel your own weight on both legs, or are you shifting your weight between legs as you advance forward? Did your teammate assist you in the shot? If so, where was he standing when passing the ball? Feel the heaviness of the ball as it hits your palm. Visualise jumping up from the left side of the court with your arms stretched out, hearing the clear, crisp swoosh of the basketball as it enters the hoop. Now that we know it’s important to use all of our senses, what kind of images do we need to generate to make imagery training most effective?
Positive images: Research has found that ‘negative imagery’ creates anxiety and hinders performance. Remembering my last self-talk article (please refer to Asia Trail #16), we know that our thoughts influence our feelings and behaviours. Imagery is in many ways similar to having thoughts, only that these contemplations are more amplified and vivid. If we start fabricating negative experiences in our mind, not only does this negatively influence our feelings and behaviours, but it also causes our muscles to memorise those unwanted experiences; giving attention to information which in fact is redundant.
Images with relevant cues: Imagery that directs our attention to irrelevant factors leads us to focus on unnecessary stimuli. We don’t want unwanted details in our images — we just want to focus on things that are helpful to us on our course toward mastery. Putting too much energy on unimportant cues decreases our level of concentration, and makes our mind wander. Say we’ve once had a bad race. Re-visualising that past poor performance conjures up undesirable negative emotions as well as irrelevant images that are unhelpful to future performances. Regardless of whether we’ve wandered off the course once, fell into a stream, or stepped through a thicket, it’s important to recreate those scenarios again but only with positive images and relevant cues. Visualise how you want to react again and what you will do next time. Imagine yourself injured during the course. Feel the throbbing pain in the ankles, but picture yourself being extremely aware of your footing, angling yourself diagonally to the flow and using your trekking poles to steady yourself. Now that we know how to use imagery effectively, let’s assume you want to use imagery training to mentally prepare for the Ultra-Trail Mt. Fuji in Japan this year. What should you do?
1.GET AS MUCH RACE INFORMATION AS POSSIBLE:
As Sébastien Chaigneau suggested in his tips for running: “Every race is differ-
ent, and it’s important to think about the course you are going to be running on — what it’s like specifically and what the weather might be.” Get as much info as you can prior to the event: the anticipated weather, terrain type, amount of climbs and descents, etc.
2.START YOUR IMAGERY TRAINING IN A VARIETY OF SETTINGS: Now that you have more information about the course, you can start to visualise the competition in a quiet setting, with few distractions. Think about the surroundings and the ups and downs of the course. How will you conquer the harder parts of the trail? Feel the emotions as you push yourself uphill, visualising yourself having a good race, finishing the event and being excited about your performance. If you always have trouble staying calm before events, imagine yourself in a relaxed state at the start line, and practice deep, rhythmic breathing as you picture yourself standing confidently among other competitors. As your skills develop, you can try practicing in the hills, or even before or during actual competition with your equipment in hand. Imagery training can help an athlete with his or her concentration, confidence, and motivation levels. It is evident, however, that to be effective, imagery has to be executed properly. Picture how you would execute different routines, or the same routines under different climates. Recreate past accidents by substituting negative elements with successful ones — create new, potential scenarios that you want to experience, and imagine being in control amid dire circumstances. Remember, every situation can be different — the possibilities are endless. Karen is the first Certified Consultant of the Association for Applied Sport Psychology in the greater China area. Follow her Facebook page, where she trains people on mental toughness: Facebook.com/InnerEdgeHK. Reference: Weinberg, R.S., Gould, D. “Foundations of Sport and Exercise Psychology.” Human Kinetics (2011): Champaign, Illinois
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GEEK RUNNER
Ingeneious Training I By Alex Poole
f you pick up different publications or read research articles, each source will have a different way of revealing to you that the best way to train is ‘x.’ Yet more well-reasoned and intelligent trainers, coaches, and enthusiasts will tell you that you should train with a different focus at different times, either more speed-work or more volume (that is, mileage) or more hills or any other type of combined training. Then to confound all of this, you’ve probably got a friend — or a colleague or someone in your running group — who seems to do little to no training, but they are always competitive in the runs and, when need be, seem to be able to ‘dig deep’ into their tank. Turns out, the new science of genetic testing is one way that we can pinpoint what specific type of training you should be doing and why some people seem to be better than others at maintaining and keeping their fitness. At the moment, there are around 20 direct-to-consumer genetic tests in the fitness market, some are very comprehensive while others make bold claims from testing a small number of genes. I once heard the following quote from Frank Dick, a British sprint coach, who was asked what advice he would give to a would-be Olympian: “Choose your parents wisely.”
It may sound flippant, but he is correct — we all hear that the best runners in Kenya and Ethiopia come from certain areas, regions wherein these ‘Goliaths’ of running
seem to be plentiful. We think their exceptional abilities are direct results of their genetic predispositions.
What can your DNA tell you about training and exercise? There are plenty of genes that have been associated with certain abilities. Some gene types are more inclined towards excelling at trainings related to power/speed/strength and other gene types are best off at efforts related to endurance/high-rep resistance/high-intensity interval training. Some gene combinations will put you at a higher risk of tendon/ligament injuries, while others will provide you a greater VO2 max ceiling.
What a genetic test is not — and should never be used for — is a talent-identification tool. Would it surprise you to hear that Craig Pickering (British 100m Olympian) has a power-to-endurance ratio of 37.5% power and 62.5% endurance, yet the 100m is definitely not an endurance event (it has a small speed-endurance component at the end). Given the fact that Pickering is an elite-level sprinter, we may expect him to have a much higher power split. However, the power-to-endurance ratio is simply a guide as to how you will get the best results from your training efforts. For example, someone with a 70:30 split would spend 70% of their training time doing power-based training, and 30% doing endurance-based training — regardless of your sport or end goal. A study conducted this year by researcher Nicholas Jones, and others, looked at
training programmes based on an athlete’s genetic profile. The participants completed either an eight-week program of high-intensity resistance, or low-intensity resistance training, with pre- and post-testing. The athletes with training programs matching their genes displayed significant improvements during pre- and post-testing. Conversely, those from the mismatched group demonstrated insignificant improvements. The results demonstrate that when the appropriate method of training is matched to an individual’s genotype, the results can be significantly improved.
Recovery
Undeniably, training too hard and not allowing ourselves the necessary time for recovery can lead to problems. Inflammation and oxidative stress are beneficial in the initial stages following training — they allow our bodies to adapt. However, if they both go on for long periods of time, problems such as under-recovery can arise. Knowing how quickly your body recovers can be essential to implementing the necessary recovery protocols between training and competition.
A recent study looked at 70 university students and how differently they recovered from a given exercise. The participants completed a set of maximal eccentric contractions, which involved lowering the bar in a slow controlled manner. This caused the muscles to lengthen whilst contracting — a method that is known to cause a lot of muscle damage. Following the exercise, participants’ blood was measured for creatine kinase (CK) levels. The results
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Ingeneious Training
showed that CK presence increased in all participants following the exercise, as expected. However, when they looked into the genotype of each participant, it was shown that those with the highest levels of CK had the C allele of the gene. Those with the GG allele had the lowest levels of CK in their blood.
Genetics and Injuries
It is common knowledge that elite athletes are often worried about getting injured — this is because they know injuries will prevent them from performing and training at their best. A study published by the Journal of Science & Medicine in Sport looked at injury rates of elite-level track and field athletes over a number of sea-
sons. The results revealed that those athletes who were able to complete at least 80% of their training sessions were seven times more likely to achieve their goals.
Further research has shown that there exists a number of key genes indicating an individual’s proneness for injury — the combination and type of genes an individual possesses will determine how likely they are to suffer from ligament/tendon injuries.
If your genes indicate that you have a high injury risk, you then need to work out which structures are most likely to get affected. (For runners, this is going to be the Achilles or patella tendon.) Once you have this information at your disposal, you can then start to add pre-habiliation exercises
into your training. One method of training that has shown to be effective in reducing tendon injuries is eccentric loading. It may also be beneficial to occasionally utilise cross-training, instead of running 4-5 times per week — try to do at least one of these sessions in the pool, on the bike, or using the rowing machine.
It is important to remember that there are no good or bad genes. Genetic testing is about enabling you to manipulate your environment based on how your body works — it allows us to make a personalised training or nutritional plan, as opposed to a one-size-fits-all approach. We cannot change our genes; we can simply try to create the perfect environment for our genes to express themselves in the most-beneficial way.
DNA Fit® test gives you a wide spectrum of results — from your power-to-endurance response, VO2 max score, recovery speed, and injury risk. It also tests to see which diet would be most suited for you based on your DNA testing of various food-related responses (including your lactose tolerance levels as well as alcohol and salt sensitivity). Based on all the results, experts can then recommend a training and dietary program specifically tailored for achieving your desired goals. How does the DNA test work? Most of you might be thinking that it is done by a blood sample — in fact it’s much easier and less intrusive: Your DNA is tested through a test swab placed in your mouth and which is then sent to a lab for analysis. More info on www.dnafit.com
ASIA TRAIL TEAM ON THE TEST
VS.
RICHARD COWLEY
SABRINA DE NADAI
26.1%
37.2% POWER/ENDURANCE RESPONSE
73.9%
62.8%
VO2 MAX RESPONSE VERY HIGH
HIGH
MEDIUM
LOW
VERY LOW
VERY HIGH
HIGH
MEDIUM
LOW
VERY LOW
MEDIUM
LOW
VERY LOW
LOW
VERY LOW
INJURY RISK VERY HIGH
HIGH
MEDIUM
LOW
VERY LOW
VERY HIGH
HIGH
RECOVERY SPEED VERY HIGH
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LOW
VERY LOW
VERY HIGH
HIGH
MEDIUM
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NUTRITION
Health Benefits of Oregano Oil By Katia Kucher
O
regano is a fragrant herb often used in the kitchen to flavour pasta and meat dishes. It can also be transformed into herbal oil with several health benefits. Oregano oil comes from the leaves and flowers of wild oregano (Origanum vulgare), and is a relative of the mint family. The ancient Greeks and Romans used oregano oil for several medicinal applications. The name comes from the Greek words oros and ganos, which together mean the ‘joy of the mountain.’ When looking for therapeutic and edible oregano oil, make sure the oil is made from Origanum vulgare and Thymus capitatus, a Mediterranean variety that grows in Spain. This oil is golden to dark yellow, with a strong, spicy odour and taste. When purchasing oregano oil, pay attention that you are buying the edible version, not the essential oil. The edible kind is usually mixed with extra-virgin olive oil, and comes in a 1oz dropper bottle. 74
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Health Benefits Oregano oil has several health benefits: It is a natural antibiotic, a powerful antimicrobial that helps fight off infections, and it also has significant antibacterial, antiviral, antifungal properties. Oregano oil is one of the most powerful antioxidants: It is high in phenols like thymol (antiseptic), carvacrol (effective against bacterial infections), terpenes (antibacterial), rosmarinic acid (antioxidant which prevents damage from free radicals, helps in treating asthma, and even preventing cancer!), naringin (inhibits the growth of cancer cells), and beta-caryophyllene (inhibits inflammation and helps with osteoporosis and arteriosclerosis).
As trail runners, we can benefit from oregano oil’s wide range of health benefits. Being out on the trail and in the depths of nature exposes us to a lot of different bacteria. Whether we happen to fall and scrape or abrade our skin, are exposed to pollution causing breathing problems, experience stomach issues when running long distances — all these
concerns can be treated with edible oregano oil.
Additionally, oregano oil is full of nutrients, including vitamin A, C, E, calcium, magnesium, zinc, iron, potassium, manganese, copper, boron, and niacin.
How Does Oregano Oil Work?
The different compounds within oregano oil work together to provide the various antimicrobial benefits. Carvacrol is the most important component, responsible for many of the oil’s mentioned virtues. Carvacrol works by helping to break down the outer cell membranes that help protect bacteria from the immune system. You can use oregano oil topically or orally, depending on the condition it is being used for. It should never be applied directly to broken skin or open wounds, and should be used for short-term durations only. If taken orally, small doses of 3-4 drops 2-3 times per day over the course of 7-10 days should be sufficient.
Homemade Oregano Oil Recipe Ingredients: -Oregano leaves, chopped or crushed -Olive oil -Sanitised jar, with lid
Directions:
1. Boil some water in saucepan. Once it has reached boiling point, turn off heat.
2. Place olive oil and chopped oregano leaves inside jar.
3. Put jar in hot water and let it sit for
about 5-10min (this heats up the oil and helps the oregano leaves to release their natural oils).
Benefits of Oregano Oil: • • • • • • • • • • • • • • •
Treats sinus infections and colds Kills intestinal parasites and infections Diminishes foot and nail fungus Remedies urinary-tract and respiratory infections Relieves insect bites and rashes Wards off insects Heals cold sores, and other skin conditions like acne Soothes sore throat Eases muscle and joint pain, arthritis, sprains, and cramps Reduces stomach bloating Treats allergies Dampens headaches Lessens fatigue Helps with heart conditions Mitigates cancer risks
4. Remove jar from hot water and place next to a sunny window for 1-2 weeks. Make sure you shake up the jar daily.
5. Once two weeks are up, strain oil from the leaves and place into sanitized jar. Store in a cool dark place. To preserve the oil for longer, add a few drops of grapefruit seed oil.
To treat any skin condition, you can apply the oil topically — otherwise take 3-4 drops under the tongue 1-3 times per day, depending on severity of condition. Edible oregano oil is not easily available in Asia, but can be ordered online, or you can make your own at home with this easy-to-follow recipe.
Katia is owner of d.BeFit (dBeFit.com), is a NASM-certified personal trainer, a NASM Sports Nutrition Specialist, as well as is TRX certified.
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| ASIA TRAIL • JULY / AUGUST 2016
NUTRITION
Nutrition Essentials for Travelling Trail Runners By Michelle Lau
T
hese days, trail runners are well-seasoned travellers, seeking competition or specialised training environments (e.g., altitude, hot weather, extreme cold) all around the world. Frequent travel often places athletes at a higher risk of failing to meet their specific nutrition goals and needs, and usually at a time when the demands or outcomes of performance are of utmost importance. Moreover, gastrointestinal illnesses related to travelling are frequent among athletes.
Travelling often forces us to change our usual eating behaviours and food choic-
es, and can compromise an athlete’s nutrition goals and familiar practices when competing. COMMON NUTRITIONAL CHALLENGES FACED BY TRAVELLING ATHLETES
Being on the move causes an interruption to the normal meal and training routines, and thus changes energy needs. A change in environment — sudden exposure to altitude or a different climate — alters nutritional needs and goals.
Changing time zones causes jet lag and creates the need to adjust to new eating schedules.
Changes to food availability — such as reduced access to food preparation opportunities compared to those at home. Exposure to foreign foods and eating culture can be overwhelming to athletes with special palates and/or food intolerances. Countries’ differences in food-hygiene and water standards exposes athletes to gastrointestinal illnesses. 77
78 Illustration Kirk Wescom | ASIA by TRAIL • JULY / AUGUST 2016
NUTRITION Food intake will likely be coming from restaurants and takeaway outlets, often leading athletes to making poor food choices.
There are many strategies that an athlete can put into place to overcome these challenges — the key to eating well while travelling is planning and preparation. PLAN AHEAD
Good preparation can help overcome many of the challenges of travel-related eating. A general plan outlining ‘where, when, and what’ you are planning to eat on each day should be constructed around the anticipated daily schedule. It is important to keep foods and meal times as similar as possible to the usual meal routines at home. Things to consider include: the travel itself, food supply at your destination, specific catering plans, special nutritional needs arising from your training, and competition goals within the new environment.
Many elements of this plan will need to be organised ahead of time, and these include the aspects listed below. RESEARCH YOUR DESTINATION
Food patterns at your new destination should be evaluated prior to departure — questions and key concerns may include: Will all of my important foods be available?
Is the accommodation self-catering, or will it be necessary to rely on restaurants or takeaways? Are there any hygiene or food-safety risks?
Remember to identify your catering style and specific nutritional needs beforehand.
to consume. Availability of food at local shops, cooking and storage facilities (like fridges), and eating utensils will need to be investigated before leaving home.
Dried fruit and nut mixes,
Athletes usually dine out and, finding themselves within foreign cultures, are relatively more adventurous in trying local cuisines when travelling. If possible, restaurants should be investigated before leaving home. Factors to be taken into consideration include: meal options, cooking styles, opening hours, and hygiene of the establishments. This is particularly important when athletes have special dietary needs (like being vegetarian, or having specific food intolerances).
DO YOU HAVE A ‘SENSITIVE’ STOMACH?
EATING OUT
Meals should be focused on carbohydrate choices such as rice, noodles, and pasta. Plus lean sources of protein, like lean meat, fish, chicken, beans, or tofu — and make sure to include plenty of vegetables. Do your best to avoid dishes that are deep fried or battered. If possible, don’t rely solely on restaurant options, or fast food, as such outlets tend to offer nutritionally insufficient foods. SNACKS
Snacks are an important component of eating and are an essential part of the recovery phase for athletes — however, access to nutritious snacks can be difficult when travelling. Therefore, having an ‘emergency’ supply of foods packed prior to leaving home will supplement your inadequate meals, provide you additional snacks, and allow you to be self-reliant in fulfilling nutritional needs at key times (such as post-training or post-event). Useful food items that are portable, non-perishable, and practical for travel, include: Powdered sports drinks and liquid meal supplements,
SELF-CATERING
Sports bars, like cereal or granola bars,
Your cooking skills, ability to budget, and accessibility to groceries will all determine the meals that you will be able
Breakfast cereal and skim milk powder,
Sports gels,
Canned fish,
Rice cakes/crackers,
Jam, honey, peanut butter, Vegemite.
For athletes with a ‘sensitive’ stomach travelling to countries where the risk of traveller’s diarrhoea is high, probiotic supplementation 2-3 weeks prior to departure, and continuing intake throughout the travel (by for example simply consuming low-fat yogurt), may be useful in reducing the incidence of diarrhoea.
Please note: Travelling athletes often have increased fluid needs due to extreme training environments, training intensity/durations, and long-endurance competitions. Contrary to popular beliefs, caffeinated drinks such as coffee, tea, and cola beverages have minimal effect on hydration and can contribute to the fluid intake when consumed in moderation. What’s more, caffeine might even offer performance-enhancing benefits. However, caffeine intake should be considered in view of sleep patterns. TAKEAWAY MESSAGE
Good nutritional practices will help trail runners train hard, perform optimally, recover quickly, and adapt more effectively with less risk of illness and injury. Travelling trail runners are advised to eat similar foods to those they consume at home, familiarise themselves with the food and the culture of their destination, and adopt specific nutritional strategies before, during, and after their races to help maximise performance. Michelle Lau is a qualified nutritionist and nutrition educator who specialises in sports nutrition and weight management. Her mission is to improve the health and well-being of people with different health/nutritional needs and goals and ultimately lead them to a healthier and happier life! For more health and nutrition tips, contact her by email nutriliciousss@gmail.com, or follow her on instagram@nutriliciousss.
79
Race Directory
Where To Race In Asia DATE
RACE
LOCATION
WEBSITE
2/7/2016
4 Deserts RaceSky Series - Sa- 4km and 20km Biwako Valley hara Race Runner Series
Japan
runningroomjapan.com
9/7/2016
Mid Summer Race 2 Shing Mun
10km
Hong Kong
Hong Kong
waiyuk1001.wix.com/yesreaceation
9/7/2016
Sheko Challenge
2.2k swim+8.5k run+9k paddle
Hong Kong Hong Kong
www.actionasiaevents.com
2/7/2016
3/7/2016 9/7/2016
9/7/2016
10/7/2016 10/7/2016 10/7/2016 16/7/2016 16/7/2016 16/7/2016 16/7/2016 22/7/2016
23/7/2016
Genghis Khan Grassland Marathon
Yes Recreation
Royale International Kayak n Run Tai Tam Bay Sindhupalchowk International Trail Race
World Geopark Trail Run
Torre Nick World in Ogose-Tokigawa Trail Run The Columbia Trail Masters XI
MSIG Singapore Action Asia 50 Mount Rijani Ultra Hill 850
Trail Running of Fairies Mirror
Fuji Mountain Race
Ikoma Summer Trail Run
DISTANCE
11km, 21.5km and 42.5km
9km
2k kayak+5k trail run+1.5km kayak 10km and 29km 42km
30km and 50km
10km, 25km and 50km 10km, 21km and 50km 21km and 52km 3.4km
38.2km
15km and 21km
31/7/2016 3/8/2016
80
Okuhiei-Astragali Rice Terraces Trail Run
27km, 36km, 60km and 100km 6km and 12km
Mongolia Sunrise to Sunset 42km and 100km
| ASIA TRAIL • JULY / AUGUST 2016
Indonesia Taiwan Taiwan Japan
Malaysia
338km
Rinjani 100
Singapore
30km, 60km and 100km
Himalayan Crossing
29/7/2016
Thailand
China
26/7/2016
The Magnificent Merapoh Trail (TMMT)
Japan
50km and 100km
10km, 40km and 100km
29/7/2016
Japan
Japan
Qinghai Lake Super Trail Race
Zhangye Qilian Mountain Challenge
Nepal
20km and 30km
23/7/2016 23/7/2016
Mongolia
genghiskhanmtbadventure.com
xterace.com
openwaterasia.com
ultratrailkathmandu.com actrep-sports.com trainic-world.com
www.ama-events.com actionasiaevents.com mtrinjaniultra.com
www.hillrunner.taiwanbeastrunners.com www.wherevent.com
www.fujimountainrace.jp
www.actrep-sports.com
China
reg.zuicool.com/en/zc-9/utkl2016-367
India
thehimalayancrossing.com
Indonesia Japan
Mongolia
iranshao.com/register/reg_races/ xtrailzhangye runningproject.com.my rinjani100.comÂ
actrep-sports.com ms2s.org
DATE
RACE
DISTANCE
LOCATION
Dunhuang Silk Road 100k International Challenge
20km, 60km and 100km
China
6/8/2016
Zao Trail Run
11/8/2016
La Ultra
6/8/2016
13/8/2016
13/8/2016
Chongli 100 Ultra sky Trail Challenge
Mid Summer Race 3 - Mui Wo
14/8/2016
Southern District Cross Country Run
26/8/2016
Tenggeli Challenge Race
28/8/2016
TerraMar: Run Light Paddle : Lantau
20/8/2016
27/8/2016
28/8/2016 3/9/2016
3/9/2016
3/9/2016
3/9/2016
Compressport 100 Ultra Trail Marathon - Penang
Goat Run Trail Running Series #3. Mt. Raung
10/9/2016
11/9/2016
laultra.in
10km
Hong Kong
25km and 50km
Malaysia
800m, 10km, 30km, China 50km and 100km 1.2km, 3.5km and 9km
Ultra Maokong
Pasuruan Bromo Marathon
Wulong 14th Mountain Challenge Devil’s Ridge
3rd Village of Kawaba Yamada Noboru Memorial Cup The Great Relay – Hong Kong
Salomon X-Trail Series
Hong Kong
iranshao.com/races/4203
www.runofchina.cn/html/ chongli2724_s_1.html xterace.com
www.sdhhk.org
liv3ly.com/event/details/Compressport+100+-+Penang+Series
32km+43km+25km China
www.xtechallenge.com
7km kayak+19km trail
www.terramar.hk
35km
5km, 12km and 30km
Tailwind Trail Chase
10/9/2016
India
The GreenRace Plover Cove
4/9/2016
10/9/2016
111km, 222km and 333km
Off-road Triathlon
Petra Desert Marathon
5/9/2016
runnet.jp
XTERRA Japan Championship Hokkaido Minami Furano
3/9/2016
4/9/2016
Japan
42km
Oakley ‘Prizm’ Hong Kong Trail 10km and HM Half Marathon Series - Sai Kung Zao Skyrunning
WEBSITE
4km, 21km and 50km 12km, 25km and 50km
21km and 42km 10km, 21km and 42km 18k
4 days adventure race 230km 25km, 50km and 100km 30km, 60km and 128km
50km and 100km 8km and 18km
Indonesia
Hong Kong Hong Kong Japan Japan
Hong Kong Taiwan
goatrun.id/raung-series/
hktrailhalf.com
xterrajapan.net
zaoskyrunning.jp
www.thegreenrace.hk
www.taiwanbeastrunners.com
Jordan
petra-desert-marathon.com
Hong Kong
www.xterace.com
Indonesia China China Japan
Hong Kong Hong Kong
bromomarathon.com
m.51sai.com/deal/show/id/2903 www.cnmtntrails.com yamadanoboru.com tghkrelay.com
salomonhkxtrail.wix.com
Devil’s Ridge offers an extreme endurance challenge in the southernmost region of the Gobi Desert. Photo by Zandy Mangold
81
Market place
ACTION X www.actionxstore.com
Causeway Bay Flat A, 1/F, Po Foo Building, 84-94 Percival Street, Causeway Bay
Discovery Bay North Plaza, Shop G16AG16C, G/F, 92 Siena Avenue, Discovery Bay
Sheung Wan G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977 Daily: 11:00 - 20:00
ROUND THE WORLD www.roundtheworld.hk
Shop A, 51 Bonham Strand, Sheung Wan T: +852 2745 6988 Mon-Sat: 11:00 - 20:00 Sun: 10:30 - 19:30
STARLIGHT Sports Shatin Shop 284, Level 2, Ma On Shan Plaza, Ma On Shan, Shatin, N.T. T: +852 2613 8995
Tseung Kwan O
LANTAU BASE CAMP www.lantaubasecamp.com Shop J, Sea View Building, Mui Wo, Lantau Island T: +852 5463 6060
Mon-Fri: 8:30 -19:30 Sat-Sun & PH: 8:00 - 19:30 Closed on Tuesday
Shop B05, Level 1, Nan Fung Plaza, Tseung Kwan O, N.T. T: +852 2410 9096 Mon-Sat: 11:30 - 21:30
PRo Runner Shop L1A, Fitfort, North Point T: +852 2327 0488 Mon-Sat: 12:00- 21:00
GONE RUNNING
www.gonerunning.hk
Unit 8B, Trust Tower 68 Johnston Road, Wanchai T: +852 3461 9792
Mon-Fri: 12:00 - 15:30, 17:30 - 20:30 Sat-Sun: 12:00 - 18:00
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ALL WEATHER www.allweather.hk
13 1/F Tung Choi Street, Mong Kok, Kowloon T: +852 2384 8890 Mon-Sat: 15:00 - 21:00
| ASIA TRAIL • JULY / AUGUST 2016
OVERLANDER www.overlander.com.hk
Base Camp@Causeway Bay 3/F Gold Swan Commercial Building, 438–444 Hennessy Rd, Causeway Bay T: +852 3695 0871
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 GigaSports Unit 1, Level 8, Megabox, 38 Wang Chiu Rd., Kowloon Bay T: +852 2629 5009
Shatin Shop 536, Level 5, New Town Plaza, Phase 1, Shatin T: +852 3427 9626 Tseung Kwan O Shop 1129, Level 1, Phase II Metro City Plaza, Tseung Kwan O T: +852 2628 9902 Tsuen Wan Shop UG57, Citywalk, Tsuen Wan T: +852 2117 1720 Mon-Sat: 11:00 - 21:30 Sun: 11:00 - 21:00
PATAGONIA www.facebook.com/ patagoniahk Tsim Sha Tsui G/F 25 Ashley Road. T: + 852 3622 2373
Mon-Sun: 11:00 – 21:30
Shop OT224, Level 2 Ocean Terminal T: +852 3188 2400 Mon-Sun: 10:30 – 21:30
Kowloon Tong Shop L2-06, Level 2 Festival Walk Tel: +852 3105 1223 Mon-Sun: 11:00 – 21:30 Causeway Bay Shop 730, Level Times Square T: +852 2506 0677
7
Mon-Sun: 11:00 – 21:30
Central Shop 2, 46 Lyndhurst Terrace, Central. T: +852 2155 9567 Mon-Sun: 10:00 – 20:00
Shatin Shop 516, Level 5, New Town Plaza Phase 1 T: +852 3188 8138 Mon-Sun: 11:00 - 21:30
PASSION RUN 2160 Rama4 Rd., Klongtoei Klongtoei Bangkok, Thailand 10110 T: +662 6729141 Mon-Fri: 11:00 - 20:00
#1
trail running store. Hong Kong's For trail runners, by trail runners. * We stock only the top brands and items. * Get advice in-store from top trail runners.
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+852 3102 2977 Mon - Sun 11-8pm
www.actionxstore.com
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| ASIA TRAIL • JULY / AUGUST 2016