ASIA’S FIRST TRAIL RUNNING MAGAZINE June / July 2017
NUTRITION
Key Anti-Inflammatory Foods ASK THE COACH
Mastering the Mountains
INTERVIEW WITH HARRY JONES
20
TESTED GEAR
Running Wild in Malaysia Race News
SCOTT Team at TransLantau www.asiatrailmag.com 1
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CONTENTS #22
46
Photo: Kelvin Trautman
72
60 Photo: Sunny Lee
05 EDITOR’S NOTE
Photo: Studio Zag - Asia Trail Master
Photo: Sunny Lee
ON THE COVER Interview with Harry Jones
55 RACE
REGULARS 60 EXPLORE
TransGrancanaria Marathon des Sables TNF Beijing Translantau SCOTT Team at Translantau Run the Rann KOTH Tai Po Hysan Run & Hike Merrell Challenge The Green Race Ultra Spartan Obstacle Race Country of Origin
66 GEAR
20 Trail Gear Tested ASIA’S FIRST TRAIL RUNNING MAGAZINE
71 GEEK RUNNER Aquabike
72 ASK THE COACH
Mastering the Mountains
Running Rivers: Mina Guli Takes on the World’s Water Crisis
June / July 2017
NUTRITION
Key Anti-Inflammatory Foods ASK THE COACH
Mastering the Mountains
INTERVIEW WITH HARRY JONES
20
TESTED GEAR
Running Wild in Malaysia
Key Anti-Inflammatory Foods ASK THE COACH
Mastering the Mountains
INTERVIEW WITH HARRY JONES
Race News
www.asiatrailmag.com 1
HONG KONG
74 WOMEN'S CORNER
Sun Safe
HKD 48
ASIA’S FIRST TRAIL RUNNING MAGAZINE June / July 2017
NUTRITION
SCOTT Team at TransLantau
76 NUTRITION Harry Jones: The Vegan Runner Sweet Trail Running and Diabetes Taking the Ultra Asian Scene by Storm
82 MARKET PLACE
Running Wild in Malaysia
42 PROFILE
46 PROFILE
80 RACE DIRECTORY
PEDs Part II
07 RACE NEWS
42
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MALAYSIA MYR 12
THAILAND THB 250
INDONESIA USD 5
PHILIPPINES PHP 235
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TESTED GEAR
Running Wild in Malaysia Race News
SCOTT Team at TransLantau www.asiatrailmag.com 1
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Digital Edition
To read Asia Trail online, visit www.asiatrailmag.com
78 NUTRITION
Key Anti-Inflammatory Foods 3
EDITOR’S NOTE
EDITOR: Clement Dumont
RACE NEWS EDITOR: Richard Cowley COPY EDITOR: Dominik Sklarzyk
CONTRIBUTORS: Ben Duffus Clint Cherepa John Ellis Katia Kucher Meaghan Howard Michael Levy Michelle Lau Sharon Crowther Xiaozhao Zhao
PHOTOGRAPHERS: Alexis Berg Sunny Lee
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 #22 Bimonthly ISSN 2409-5036
© 2017 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.
Japanese Kazufumi Ose on his way to win TransLantau 50, on Lantau Island, Hong kong. Photo: Alexis Berg
Running in Harmony with Your Environment
P
art of the reason we run in nature is to enjoy the fresh air, beautiful sceneries, and challenging terrain. Fresh air, however, is a growing issue in Asia, especially in China or in Hong Kong, where current air-pollution levels are alarming. But the area’s trail runners remain undeterred — just last April, The North Face Beijing was hit up with a record of 4,000 participants. Pollution at the race was relatively low at the start, with a clear day ahead, but smog progressively declined to create a foggy atmosphere, blocking the view of the surrounding mountains. But the concern in China isn’t only with air pollution, as Mina Guli pointed out on her impressive six-river run challenge (see p.46), revealing that due to human impact, 55% of China’s rivers have disappeared during the past two decades. And in Borneo, though we report in this issue amazing ultras to explore there (see p.60), this area too is affected by the ruthlessness of human expansionism, its natural beauty threatened by deforestation, mainly due to palm-tree, rubber, and mineral exploitation. In Thailand, Chiang Mai is famous for its fantastic trail network, on which you can encounter the new talented ultra runner Harry Jones — but Chiang Mai is also unfortunately known for its smoky season, during which farmers burn fields to get the land ready for a new season of crops. To continue training during these months, Jones migrates farther south, deeper into the heat. You can learn tips from his interview (p.42) — and check out his instructive videos on YouTube. All this should not deter but encourage our trail-race participation and ignite our desire for experiencing unique environments — as races continue promoting the regions they’re being hosted at, hopefully this attention will make people want to protect our fragile environment.
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EDITOR: Clement Dumont
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17. 9. 2017 ABSOLUTE CLIMB
7km +900m
The rst vertical race in Hong Kong
- Climbing the highest peak (934m) of Lantau Island - 7km ascent with 900m elevation gain EVENT ORGANISER
MEDIA
www.lantauvertical.com
RACE NEWS
Strong Field on the Gran Canaria Island TransGranCanaria – Spain www.transgrancanaria.net
T
he beautiful Gran Canaria Island offered a frenetic start at the village of Las Palmas, with music playing and inhabitants out cheering the runners on yet another stage of none other than the Ultra-Trail World Tour.
The course crosses the island through the highest mountains, with a total distance of 125km and 7,500m of elevation gain. The distance gifted competitors with beautiful sceneries on the first part of the race, running through pine-tree forest, crossing ridges, scaling steep climbs, and visiting authentic villages. Temperatures varied
from cold and windy at night to hot on the last flat 20km, ultimately reaching Maspolomas Beach, next to the sea and sand dunes. With an elite field of some of the best runners present — including Pau Capell, Timothy Olson, Andy Symonds, and last year’s winners Didrik Hermansen and Caroline Chaverot — the race lived up to its expectations. The young Catalan runner Pau Capell dominated the field this year, right from km2 to the very finish, breaking the tape with a new course record. Lithuanian Vaidas Žlabys took 2nd place, followed
by Hermansen who relentlessly moved up through the race from a 13th place at km33.
Chaverot was the favourite at the ladies’ event, but she quickly dropped off, offering the opportunity to Azara García, with the latter winning her first ultra in 16h 25min 20s. The winner was followed in by Andrea Huser (17h 15min 45s), and Melanie Rousset came 3rd (17h 30min 40s). The first Asian to finish the race was Nepalese Sange Sherpa, in 15h 41min (for 26th place).
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Hong Kong runner Wong Ho Chung finished in the top 10 after running 250km in the Sahara desert.
10 Days in the Sahara Desert for 1,200 Bipeds
Marathon des Sables, Morocco – Ultra-Trail World Tour www.marathondessables.com By Clement Dumont Photos by Alexis Berg
A
t the age of 28, Patrick Bauer decided to set out on a 350km desert adventure on foot. The aim was to cover this distance in a completely autonomous manner, with minimum equipment: a pair of shoes, a backpack with a 15L water container, and food composed mainly of dry fruit, peanuts, concentrated milk, food tablets, drugs, a sleeping bag, and a few warm clothes. This was on January 1, 1984, and Bauer completed the distance in 12 days. And as such the Marathon des Sables was born.
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The race’s first edition was held in 1986 in the Sahara Desert, with 23 participants, spanning 220km in six stages. Since then, Bauer — now race director of one of the most famous adventure events in the world — shakes the hand of every finisher, at each edition, and has done this for the last 32 years! Runners of the 32nd edition of Marathon des Sables will for a long time remember their unbelievable experience. It is a self-sufficient stage race, meaning that
each competitor carries what they need for a week of running and sleeping, including food, clothing, and personal medical supplies. Organisers provide runners with a daily allotment of water, bivouac under which runners can rest and sleep, and emergency medical care.
There was not much surprise on the win — fifth-time winner Rachid El Morabity again held the trophy. For the women, Sweden’s Elisabet Barnes won for the second time, ahead of the Ultra-Trail World
RACE NEWS Tour champion Nathalie Mauclair. Barnes showed her experience on the Marathon des Sables this year. After her victory in 2015, she came powering down the race by winning the first three stages, with an important lead in front of Mauclair (France) and Fernanda Maciel (Brazil), her two main competitors. Barnes could have continued her domination, but Mauclair managed to win the long 80km stage. Barnes took the overall win in 23h 16min. The local Moroccans have proven to be the kings of deserts, able to overcome the oppressive heat, winning all editions since 1997! The brothers Rachid and Mohamed El Morabity took 1st and 2nd in 19h 15min and 19h 38min, respectively. The 25-yearold military-man Thomas Evans (UK) was the revelation of this event, with an impressive 3rd place (19h 49min), only 11min behind El Morabity.
Another surprise was the Hong Kong runner Wong Ho Chung, who finished 10th, with an average pace of over 10.16km/h across 250km of desert.
Wong, from The North Face Adventure team, had a perfect week in the desert, everything went as planned. Back in Hong Kong, Asia Trail talked to Wong, whose mind is still up in the (sandy) clouds when retelling his unique experience.
Wong started training with a 9kg bag six months before the race, carrying it on long, slow walks. He then gradually reduced the weight to 4kg (two months before the race), while increasing the running pace up to 6min/km. In November 2016, Wong attempted a six-day training to simulate the 250km race, but he could only do 190km, feeling that he was not yet fit enough to complete the full dis-
Participants rest, eat and sleep in the bivouac at the end of each stage for 6 days.
tance. Wong then continued back-to-back three- to four-day trainings (20km, 30km, 50km). His biggest training week was one month before the race, running 18km, 30km, 80km, and 18km with a 4kg bag.
To simulate running sandy dunes, Wong was running 1h a week on the sand in the Cold Coast, for a total of 10h. He was focusing on the pace, 6min/km, which was the minimum pace to be competitive, since the fast runners were all under this pace. But Wong realised that running on Hong Kong beaches is nothing compare to the sand dunes, and whatever practice he got, it was probably not that relevant to what he was going to encounter.
To reinforce the skin of his feet, Wong was doing barefoot walks on soft ground and grass. It paid off as Wong did not get any blisters, which, for most participants, is
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RACE NEWS
1,200 runners spend 6 days in the desert carrying all their food, clothes and survival kit. 10
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RACE NEWS
one of the major issues. But on day three Wong hurt his toes, repetitively hitting stones, and he was in serious pain the following days, especially on the long stage — still, he managed to keep the pace running with Salameh Alaqra (Jordan) and Samir Akhdar (Morocco) to arrive in 7th place. There is so much commitment to prepare for this unique race that training becomes a lifestyle for several months — to compete, you must breathe the Marathon des Sables. It is a long race ran at a fast pace, at least for Wong. On the first day, Wong ran the 30km stage in 2h 44min, carrying his 8kg bag. On the last 42km stage, Wong still managed to finish it in 3h 42min with his 6kg bag. He felt exhausted at the end of each stage, doubting being able to run the next day. But the long hours at the bivouac, listening to touching stories from the other runners, the support from Hong Kong runners and university students, and the Hong Kong
mentor KK Chan, all these oases gave him the strength and motivation to run at his best the following day. He admits that spending nine days in the desert exposed to the elements was tough.
The 400C heat during the days did not cause Wong trouble, it was the cold 50C nights that were difficult. He was hungry at times, and the rice did not taste that great after the third day. Rice and noodles were his main meals at the bivouac, while during the race he was fuelling his body with gels, bars, and Hammer Perpetuem and Recoverite, within 30min after finishing a stage.
On the first day, Wong’s backpack was 8kg, including his 1.5L of mandatory water, and on the last stage, his bag was about 4kg. Interestingly, Wong gained 1.7kg on carbo-loading the week prior to the race to weigh 64.5kg, and lost ‘only’ 1.3kg during the race, which allowed him to maintain his performance during the six brutal days.
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A 71-year-old participant, who finished in 25h 10min, went viral on social media: His was the victory of resilience, calmness, and an optimistic attitude, along with the physical strength.
Trail Maniac in Beijing The North Face100 Beijing – China www.thenorthface100.com By Xiaozhao Zhao
A
mong the hundreds of trail-running and endurance events in mainland China, and with numbers steadily rising, The North Face 100 Beijing has perhaps witnessed the most exponential ultra running growth in China. Its origins dating back to 2009, this year marked a new record of 3,414 participants, all eagerly lining up at the start of the three distances: 100km, 50km, and 25km. As China has been experiencing an unprecedented rate of urbanisation, the accessibility of natural resorts for recreational activities has been equally shrinking, year
by year, especially in the suburb areas like Beijing with their constant rise in traffic and accommodations. What was unpaved yesterday is today buried under hard cement. And so the thrust of urbanisation was unavoidable for TNF100 Beijing. Approximately 50% of the 100km course, and more than 65% of the 50km course, was cement ‘trail,’ much like narrow alleys with steep and mild slopes, wandering along the contours, up and down in the hilly terrain. There are pros and cons of this kind of Beijing-style trail. Logistics and rescue
forces are easily organisable, and can be deployed for maximum safety.
Each checkpoint had plenty of volunteers and staff, and a variety of food and beverages. But the excitement of conquering technical terrain quickly faded, and the knees and ankles suffered a lot from repeated pounding of cement, especially on the downhills. However, there are still some beautiful and natural trail portions left, on which all the runners enjoyed themselves, especially the sight of colourful blossoms that rubbed runners’ fancy apparels as they dashed into the bushes
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RACE NEWS
and briskly marched into forests, stirring your friends serving at them, you could not keep them waiting too long, and had to up sleeping orioles and crows. keep going with full efforts. Standing on top of Fragrance Hill — a famous scenery spot in Beijing, which was The most difficult part of both the 100km passed by runners of both courses — you and 50km distances is a place called Hecan see the lights shining from the cement roic Slope — a mere 1.5km, but extremejungle in the remote downtown below. The ly steep ascent, with the height of 400m tiny, scattered, starry dots from afar are from bottom to the top (which was tackled other runners’ head torches. Which meant at the km88 point of the 100km distance you would never run alone, with plenty of and km36 for 50km). Parts of this daunthope, mutual support, and encouragement ing ascent are virtually vertical, calling for available. rock-climbing skills rather than running ones. Most runners were very exhaustThe socialising atmosphere was so strong ed when arriving here. They moved slow, that everyone competing was happy and forming a long queue, which resembled a delighted. A feature of the race was that centipede crawling in pain. Trekking poles all volunteers at their checkpoints were are almost useless in coping with such an from running clubs — and so if you had obstacle.
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RESULTS 100KM Men: 1 Kuo Li 11:56:14 2 Yinbo Zhao 12:20:54 3 Ye’ergen Shiwohen 12:26:19 Women: 1 Liping Zheng 13:37:09 2 Wei-Ling Tseng 15:27:55 3 Xi PengG 16:07:27 RESULTS 50KM Men: 1 Yang Wang 5:12:52 2 Chan Liu 5:20:01 3 Yunping Ma 05:39:45 Women: 1 Yanru Tao 05:28:14 2 Hongjie Qi 06:35:12 3 Hongzhen Chen 06:44:51
RACE NEWS
The route covers most trails of Lantau Island.
Jones and McNaughton Reigning on Lantau By John Ellis, GoneRunning.hk Photos by Alexis Berg
D
espite stepping up to longer ultra trail distances a mere year ago, 2017 has started well for Welsh-born, Thailand-based Harry Jones. The Hoka and Runivore-sponsored runner cruised to a barnstorming eighth place, in 10h 26min, at an extremely competitive Vibram Hong Kong 100 in January. And then, in February, he backed it up with a win and new course record at The North Face 100 Thailand. Unsurprisingly, many elites saw him as the one to beat at this year’s TransLantau 100. However, it wouldn’t be easy with a high-quality Japanese contingent in town, including Ultra-Trail Mt. Fuji winner Yo-
shikazu Hara and fellow elite Takashi Doi, plus Chengdu-based WAA runner Justin Andrews (the latter also coming off a strong HK100 finish of 10h 54min). Home-ground advantage is always a big factor when competing in Hong Kong — especially local-course knowledge, mastery of the unavoidable stairs, and even acclimatisation to the high humidity. The locals would also put up a good fight with Jeremy Ritcey, Pierre-Andre Ferriere, Jacky Leung, and SK Tang — with all these hungry for podium positions. For the ladies, local champ Marie McNaughton has been virtually unbeatable,
coming off as a top-10 finisher at the 2016 Ultra-Trail World Tour and a close overall second behind Sondre Amdahl (Norwegian male elite) at the 120km YTF in January. However, visiting British runner Jo Meek looked in red-hot form after a seventh place behind Caroline Chaverot at the 2016 Trail World Championships (anchoring the UK team to third place), and was anticipated to provide stiff competition. Absent was last year’s polar vortex, as the 2017 race started in muggy weather around 18°C and 85-90% humidity, which, up at higher altitudes, manifested in near-whiteout conditions. Also changing this year was the course itself, with an
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RACE NEWS
Participants run through Tai O fishing village at km50. 16
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RACE NEWS
additional runnable early section around the Chi Ma Wan Peninsula, but the boardwalk climb out of Tung Chung had been replaced with a road climb. Overall elevation was largely unchanged (~5,500m D+) but total distance increased to 103km.
Nevertheless, race-favourite Jones was in confident form, quipping before the race that, though maybe somewhat cooler, the humid conditions were similar to what he was used to in Chiang Mai.
Kicking off at 11:30 p.m., the early pace was relatively steady, with a lead pack of 10 runners rounding through checkpoint 1 Chi Ma Wan (km7) in around 32min. From here, a fairly frenetic pace ignited the runners on the rolling loop around Chi Ma Wan and then on the contour around Sunset Peak to checkpoint 3, Pak Kung Au (km30) — a ferocious velocity that saw a number of runners quite sensibly drop off the pace, leaving Jones and Australians Henri Lehkonen, John Ellis, and Filipino Manolito Davina duking it out at the front. The lead group spread farther apart on Lantau Peak, with Ellis building an unexpected 2min lead into the fourth checkpoint Ngong Ping (km34), only to be rejoined by Jones at checkpoint 5, Kau Ling Chung (km44), and then overtaken as the sun came up in the lead in to the sixth checkpoint at Tai O (km57).
As Jones recalled after the race: “My main strategy was to stick with the leading runners throughout the night and then see how the race naturally unfolded coming into the daylight. Once daylight came, I felt like I could finally run comfortably.” From here, it was a procession of Jones going from strength to strength — increasing his momentum at each checkpoint, ultimately claiming an easy win in 12h 47min 41s. Reflecting on his win, Jones commented: “The biggest challenge really came with the fog, which made visibility pretty tough. I had my fair share of ankle rolls throughout the night after a few misguided footings. But I’d say that, on the whole, the technical terrain played out nicely for me — after a year of fell running in the UK, Lantau’s rocky trails weren’t anything I’m not used to.”
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Emotional finish for Marie McNaughton who wins TransLantau and completes the HK Grand Slam.
Behind him, the real battle was beginning, with Ellis falling off the pace and Ritcey, Leung, and Lehkonen battling it out for the coveted podium positions.
Coming through checkpoint 7, Ngong Ping (km67), Ritcey looked good for second, but a well-paced race saw Leung steadily eat into his advantage, overtaking Ritcey on the climb up to Sunset past checkpoint 8, Pak Kung Au (km80), and comfortably taking the runner’s-up position in 13h 28min 17s. Fighting hard at the end, Ritcey held off a fast-finishing Lehkonen to claim 3rd, in 13h 44min 15s (that’s only 4min ahead). The women’s race had promised a humdinger — only 5min separated McNaughton and Meek at checkpoint 6, Tai O (km57). Difficult racing conditions, however, took their toll on both runners —
with McNaughton handling the adversity better despite a long stop at checkpoint 8, Pak Kung Au (km80). She would ultimately cruise to the win and an incredible 5th overall in 14h 10min 53s, a good 55min ahead of Meek. Wei-Ling Tseng from Taiwan collected 3rd place in 17h 42min 48s. The 50km race, starting at 9 a.m. the following day, featured a showdown between two world-class elites: Vlad Ixel from Australian and Kazufumi Oose from Japan. Both runners passed the second checkpoint (km17) in 1h 21min, with Oose building a 3min lead by checkpoint 3 (km27). Ixel, however, was able to whittle away at Oose’s advantage, cutting it to under 2min at checkpoint 4, Pak Mong (km37), and it was a decisive final sprint across the waterfront at Mui Wo that separated the two
competitors — Oose pipping Ixel by an insignificant-seeming 12s to claim the 50km win in 5h 8min 37s. Overstim.s runner Anthony Rocher narrowly beat Dan Parr — Four Deserts Grand Slam winner — for 3rd breaking the tape in 5h 37min 47s. For the women, despite being under coach’s orders to save some legs for the Transvulcania Ultramarathon, superstar Ruth Croft (Taiwan-based New Zealander) was an easy winner in 5h 11min 51s — only 3min behind the men’s winners! Second was Lucy Cant, another Hong Kong-based Kiwi, in 5h 44min 26s, with UK’s Emily Woodland claiming a very respectable 3rd in 6h 24min 20s. The 25km race was won by France’s Laurent Brunetti in 2h 16min 46s, with Canada’s Joyce Edmondson taking the women’s title in 2h 26min 36s.
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Ruth Croft finished 3rd overall at TransLantau 50km. Photo by Alexis Berg
Team Scott Running at TransLantau RUTH CROFT
pretty burnt out after the US and had a lot of injuries over the four years I was there. After a few months, I started getting back into running and tried a few longer trail races, and it has been a progression from there.
Winner of TransLantau 50km, Ruth Croft is one of the best trail runners in the region — her resume includes a win at CCC (UTMB’s Courmayeur-Champex-Chamonix) in 2016 and a second place at the technical Kima race (arriving just minutes You are based in Taiwan — how do behind Emelie Forsberg). you train?
What was your background before racing I would say 90% of my training is on the river path or roads. I live in Taipei, Taiwan, trail events? so during the week I can’t really get on I represented New Zealand as a junior trails. Also, if you have run in Taiwan you at the World Mountain Running Cham- probably know that a lot of the trails are pionships, World Junior Track and Field technical, so you don’t necessary cover a Champs, and World Cross-Country lot of distance, which does not help in getChamps. I then went to the University of ting running-fit, but you can get the vertiPortland on a cross-country and track cal in. scholarship. After the US, I moved to Taiwan and had a break from running, I was Like everyone living in Asia, the heat plays
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a big part in training. Last year I was doing my normal training load that I would do over the winter through the summer, and trying to get race-ready before I got to Europe. When I got there I was burnt out — trying to do your standard training load that you easily do during wintertime in the summer just doesn’t work. This year we are trying a new approach, I will do shorter workouts (in duration) working on my speed during the week and then get the longer workouts in during the weekend (when I can get to central Taiwan, where it is a little cooler). Although I make it work with what I have, I think the main way I have managed to bring it together is by being organised and getting over to Europe early to train over the course. I am really lucky with my job at Garmin that they give me this time. Not
RACE NEWS only does it help with training but mentally it gives me the confidence I need going into bigger races. Do you have a specific daily diet?
I am vegetarian and gluten intolerant. I cook a lot and eat pretty simple, basic meals of whole grains and plenty of veggies.
How do you fuel your body during a race (gels, energy drinks, etc.)? I use GU gels and Tailwind. If it’s not a hot day I will drink 450mL/h and get in 200 calories an hour. I switch it up between having two gels at one hour and then the 200-calorie packets of Tailwind the following hour.
What is your training regime (number of hours per week, mileage)? If I am in Taipei while training, I normally sit around 14h and 120-150km a week, and will try and get 3,000m of climbing in. Those numbers easily go up when I am in Europe. On top of that I do 3h of yoga a week, three gym sessions, Redcord (another muscle-balance training centre) for two sessions, and one swim session. Do you have a coach?
Yes, Jonathan Wyatt (Jono) is my coach, he has been coaching me since after Tarawera in 2015. It has been great having Jono. It is hard to beat the wealth of knowledge and experience Jono has from both his marathon- and mountain-running background. His training programs are hard but realistic with what I can do in Taipei, and he always sees the bigger picture, and places a big emphasis on keeping the enjoyment in running and racing. Once you start ultra running, it is easy to think that you need to train longer and race longer. Also, these days there are so many appealing races out there, and it feels like there is just not enough time in a year. I will bounce race ideas off Jono, and 99% of the time I know that ‘No, I should not do that race that close to the next race.’ But as runners I think we convince ourselves we can get away with it (well, at least I do). And Jono has been good at telling me to have patience, and at keeping me in check, but overall he is really down
Training paid off for Ruth Croft who gained confidence on technical descents. Photo by Sunny Lee to earth — just an all-round great person. The main thing we try to do is not have too many races, three target races a year so that I can have a proper buildup and do the specific training necessary for each race.
What type of distance do you feel more comfortable with? At the moment, the distance I enjoy the most is between 80-100km, courses that aren’t extremely technical, or too runnable, somewhere in the middle. I think it is important to do a mix of races and not just do races that you know will play to your strengths. For example, shorter races are not my strength, and I would also not consider myself a technical runner, but by
doing Kima (52km) last year it gave me a taste for it, got me out of my comfort zone and helped me become a more all-round runner.
What is your most memorable victory and your race plan for 2017? CCC [UTMB’s Courmayeur-Champex-Chamonix] in 2016. It was one of those races where everything on race day just clicked. In 2017, I will focus on Lavaredo with potentially Zegama as a warm-up race. Then I will head back to CCC, I will do one build-up race to that, then either Grand Trail des Templiers or The North Face San Francisco again later in the year (this is all tentative at the moment).
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TransLantau was Jo Meek’s first race in Asia. Photo by Alexis Berg 22
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Humid weather resulted in painful blisters for Jo Meek. Photo by Sunny Lee
JO MEEK Squirrel Fartleks Jo Meek used to do runs in the woodland with her husband and dog, and there were a ton of squirrels they always came across. Whenever their dog chased a squirrel, they would sprint behind him — using their pet’s squirrel obsession for fartlek training. Then they stopped taking their dog, but continued to do ‘squirrel fartlek sessions’ by shouting “Squirrel!” at the bottom of the hill to sprint. From Road to Trail
After running for over 20 years on the road, and with a marathon personal best of 2h 46min, Meek suddenly broke into the offroad scene in 2013, finishing second at the iconic multi-stage race Marathon des Sables. From there Meek started her passion for trail running, which more recently culminated with a second place at CCC
(UTMB’s Courmayeur-Champex-Chamonix) in 2016, behind her new teammate Ruth Croft. Meek does marathon training six times a week. The longest runs are rarely over 3h, she rather uses races to build up for her A-type events. Missing a slot for Western States 100, her A race this year will be Lavaredo Ultra Trail. TransLantau – First Ultra in Asia
With her first time in Asia participating at TransLantau, Meek was taken by surprise with the humidity. And blisters made her first Asian ultra painful. Nutrition – Keep it Simple
Meek makes sure to drink and eat at regular intervals, but is not too fancy on the type of food, especially on ultras, during which it’s hard to anticipate what your stomach will or will not take. Meek relies on clean water, 32Gi gels, and some solid food. 23
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Only the Strong Can Brave the Desert Run The Rann – India www.runtherann.com
W
hite. The colour of peace and tranquility.
But those who have braved the trails of Run The Rann know this hue as 2,900 square miles of pure, salty nothingness — as far as the eyes can see. Jagged rocks and pointy foliage are just some of the sinisterly indigenous obstacles here, made even fiercer by the desert’s torrid temperatures. And if the heat doesn’t get to you, bone-chilling nights are sure to take a piece of your resolve right out of your lungs. The arid beauty of the landscape may seem breathtaking to some, but runners be warned — the desert’s vicious grip
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will tighten as you go deeper into the belly daybreak, runners were flagged off to head of this beast-of-a-trail. southwest towards the island of Khadir Bet. The first few miles served as the perFor four years now, Run The Rann has en- fect introduction to the desert, especially ticed runners from across the globe. 2017 for those who, for the first time, saw the marked the 4th edition of the event, with enigmatic ruins of the 5,000-year-old In51km, 101km, and 161km as distance dus Valley settlement, a part of one of the choices on offer. Another introduction this earliest planned human civilisations. year was that all distances were made GPS navigable, with no directional aids — zero. Smells of the dry earth, chirping of birds, This was done to up the ante, and chal- and light breeze provided some respite lenge the abilities of runners by putting from the rising temperatures. As runners them out of their comfort zone. advanced, the gentle horizon now became their biggest obstacle — a towering range The race began at its usual location, in of hills, standing like sentries at the brink Dholavira, a quaint little Indian town lo- of the salt patch. While 51km runners cated in Gujarat’s arid region of Kutch. At made their way back from the foothills, it
RACE NEWS
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RACE NEWS
was from here that the 101km and 161km with absolute absence of visual markers, runners were about to begin their journey can render even experienced runners directionless. And that is exactly what hapof raw endurance. pened to some. In fact the organisers had A topographical titbit: For those who do to mount a rescue operation for those who not know much about Kutch, it is India’s had just given up. largest salt desert, and is almost completely devoid of vegetation. In words of one of At the end it was worth it! For 48h total, the participants, “Even the sand here is runners circled the entire island of Khadir Bet, with nothing but their GPS and an ashostile!” tute sense of direction as their guide. They While the terrain is mostly flat, it’s the travelled through history, amid the cradle rocks that make it virtually impassable, so of human civilisation itself, while fighting to speak. The hills of Kutch are not ordi- the urge to quit and just return to the luxunary; they sore out like a nightmare, and ries of our modern world. stretch for about 25km across the island’s perimeter, making it almost impossible In simpler words, the race chewed up to circumvent them, without losing half those quad muscles like gum, stretched a day of your precious running time. The tired bodies like elastic, and spat out the only way through is to ascend and descend remains of runners at the finish line. Those 200m of steep rocks and pointy scrubs, who faced the trails and survived had simonly to find yourself looking at an unend- ilar stories to tell, and those who did not, ing patch of salt. At every step on these well, they did endure their fair share of the mounts, a runner’s survival abilities were desert’s cynical hospitality. tested to the limit. In recollecting the aftermath, new course After the 60km mark, runners found record of 16h 46min 31s was set this year themselves deep within the salt desert. by Dan Lawson, the man who took the The sheer flatness of this section, coupled trails of Run The Rann by the horns for
the second time now! In his words: “This was my second visit to the wonderful landscape of the Rann of Kutch, such a stunning backdrop for a fantastic race. The organisers have made changes to the course, which now make it very runnable albeit with some technical sections. The views of the salt plains as you run along the island ridge are awe-inspiring. If you are planning a 100-miler in Asia this one has to be at the top of the list.” Run The Rann is one of the hardest races out there. Its host ground is equally fascinating, with a rich history, and cultural heritage that must be experienced firsthand. There are small settlements scattered across this region, some of which are a part of the trail. The locals often greet tired runners when they pass through villages, serving them refreshments and cheering their every step. This spirit is unique to this race, and this race alone, for it melds centuries-old culture of a place with the essence of endurance sports, which Run The Rann has come to represent. A theatre of human struggle, the race truly personifies its signature axiom: Only the Strong Shall Brave the Desert.
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RACE NEWS
McNaughton Dominates the Oldest Hong Kong Race Series King of the Hills Tai Po – Hong Kong www.seyonasia.com Photo by Yau Gor
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ai Po was the destination for the last race of the season for the King of the Hills — a trail-race series whose beginning dates back to 1984. Though he momentarily got lost, Michael Skobierski managed a comeback, winning in 3h 45min 7s. Hot on his heels was Chun Keung Leung in 3h 50min 47s, and Hon Hei Tommy Wong in 3h 52min 33s. In the women’s full-marathon race, Marie McNaughton did what she does best — racing every weekend, and winning, this time in 4h 19min 8s. Elsa Jeandedieu con-
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firmed her comeback this season, ensuring it was a close race, finishing just 4min behind, with Emily Woodland coming 3rd in 4h 37min 41s.
In the men’s half marathon, Jeff Campbell was at it again, winning in 1h 36min 51s. Sébastien Mitrani came 2nd in 1h 42min 23s, with Robert Shorrock finishing 3rd in 1h 43min 42s. In the women’s half marathon, it was a close battle with Yee Ting Chris Kwan finishing 1st (2h 7min 8s), but Vivian Lee was close behind (2nd in 2h 9min 24s) and Jeanette Wang followed (3rd in 2h 10min 20s).
With victories in the last race, Skobierski and McNaughton were respectively crowned King and Queen of the full mountain-marathon series, having both won the two races they competed in.
At the half-marathon series, Campbell stormed to the title, winning all three of the races he took part in, getting a perfect 3-point score — Yee Ting Chris Kwan, with her near-perfect win streak of two of the three races, and coming second in the other event, secured 4 points overall.
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RACE NEWS
Thunderstorm Makes Conditions Tricky
Hysan Healthy Hike and Run – Hong Kong www.actionasiaevents.com Photos by Sunny Lee
D
isregarding the heavy rain and thunderstorm warning, over 1,000 runners were in standby at the start of the Hysan Healthy Hike and Run. Participants finally braved the elements in their stride on a wet course. Australian Vlad Ixel won the 19km distance, in 1h 32min 37s, followed by Ryan Blair in 1h 33min 30s, plus UK’s Brendan O’Boyle — a newcomer to the Hong Kong trail-running scene — finished in 1h 34min 17s. Another newcomer, relatively speaking, to the city and to the sport claimed the 19km women’s title in a dominant fashion — Angelika Hahn, a German who moved to Hong Kong six months ago — finishing the distance in 2h 4min 17s. Briton Jes-
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sica Williams finished 2nd woman, in 2h 12min 16s, and Adelinda Albarin, from the Philippines, was 3rd home, in 2h 17min 18s.
The Hysan Healthy Hike and Run also included 13km and 5km races. Pauline Revet won the 13km women’s title, in 1h 28min 18s, with Hong Kong’s Michael Cheung winning the 13km men’s race, in 1h 7min 43s (his third win in four appearances at the race). Tsz Chun Au Yeung broke the tape at the 5km race, in 25min 35s, while French 11-year-old Pauline Courret was the youngest champion of the day, coming in 1st among the females, in 28min 11s.
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Spicy Adventure on Lantau Merrell Challenge – Hong Kong www.merrell-challenge.hk Photos by Sunny Lee
A
dventure was at the rendezvous for the three-person teams on this Lantau adventure —navigating rivers, trails, and coast; and teamwork was an essential part of completing the qualifying tasks on the beach. Starting in Mui Wo, two distances were on offer: the 25km elite category, and the 15km explorer route.
The elite category saw teams start with a river-navigation section before proceeding along the Olympic Trail to the first checkpoint at Pak Mong. From there, elite teams continued up the trail towards Por Kai Shan, with beautiful views of Tung Chung, before hitting the second section of Lantau Trail and continuing down to Nam Shan for checkpoint 2. From Nam Shan, teams navigated their way to Shap Long, where they had to complete their first challenge: filling a container with
water pipes and then coasteering back to the main trail. From Shap Long, teams ran back to Mui Wo where Silvermine Beach waited for them with the second task: crawling under an M-shaped cargo net (M standing for Merrell), and for extra challenge, the duo had to transport a sand bag while being tied together. The final stage saw teams complete another river section before sprinting back to the finish line.
In the explorer category, teams started by retrieving their maps from Silvermine and proceeding to checkpoint 1 at Nam Shan, either via the Old Country Trail or the main Lantau Trail. From here, explorers followed the same route as the elites to Shap Long, completing their first challenge, and then proceeding to Mui Wo and Silvermine for the Merrell M challenge, and then heading back to the finish line.
In the elite race, The North Face Adventure team — Jeremy Leung, Piers Touzel, and Ho Chung Wong — led from start to finish, completing the course in 2h 53min 44s. They were closely followed the whole way by the Corres team, who finished in 3h 26s; and the Invaders — consisting of Iain Ross, Jeremy Bourne, and Joselius Alvelias — arrived home 3rd in 3h 23min 33s.
In the explorer race, the first team across the line was made up of Teddy Ho, Barry Ho, and Jefferey Chui — the trio finished in 2h 12min 37s. Close behind them was the team of Chris Cheng, WK Chang, and James Lee, and these three broke the tape in 2h 15min 23s. And the third-placed team overall was just seconds behind, as Wang Yeung, Yuan Ming Lui, and Lau Yu clocked 2h 15min 49s. 33
RACE NEWS
The North Face Adventure team sprinting back to the finish.
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Participants crawling under an M-shaped cargo net.
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RACE NEWS
Hot Win by Stone
Green Race Ultra - Hong Kong www.thegreenrace.hk
John Ellis, GoneRunning.hk Photos by Sunny Lee
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or Stone Tsang, the 2016-2017 race season has been one marked by injuries and extra family commitments — and hence, less running. Would the Hong Kong trail-running legend be able to continue his dominance of the local ultra scene?
exhibition of how to overcome adversity. A new race in 2017, the headline Green Race Ultra 70km combined a number of route sections from TNF100, 9 Dragons, and Green Race Plover Cove. It also featured a massive 4,400m D+ of elevation — including two ascents of Cloudy Hill plus Kwai Tau Leng, an out-and-back to The thing about champions is they know Mount Newland, and, in the latter stages, how to hurt. We saw Tsang digging deep a thigh-burning exposed trek over Pat Sin for fighting victories at both the Moontrek- Leng. ker and The North Face 100 Hong Kong. In both cases, a lesser runner might have Typical for April weather in Hong Kong, the thrown in the towel and, in many ways, the race started in warm and humid conditions. Green Race Ultra was another masterclass Despite two early climbs, the event saw
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Tsang and Takahiro Ikuta (from Japan) blitz through checkpoint 1, Nam Chung Country Trail (km10), in just 1h, and over 3min quicker than the leading 35km runners.
Tsang continued to push hard, building a 24min lead over a slowing Ikuta by the fourth checkpoint (Lai Chi Wo, km34), with Gone Running-Joint Dynamics teammates John Ellis, Pierre-Andre Ferriere, and Baptiste Puyou also falling back.
But fast starts amid warm conditions usually have consequences — and this race was no different. The next stages through
RACE NEWS In the 35km event, an early ‘truce’ saw favourites Vlad Ixel and Jeremy Ritcey run most of the race together, ultimately sharing line honours in 4h 38min 15s. Ireland’s Steve Glynn followed his Green Power podium A monster Pat Sin Leng stage then saw Ellis would cruise to 2nd in 9h 1min 46s, with a 2nd place here, in 4h 52min 37s, with Ellis hit Hok Tau Reservoir, checkpoint 8 with Ferrier finishing strongly for 3rd Brendan O’Boyle (At One athlete) arriving 3rd, in 5h 6min 13s. (km61), just 14s behind Tsang, with El- in 9h 2min 7s. lis exiting the checkpoint first. Running through the 35km back markers, both run- The women’s race was a procession with For the women, the lead runners had alners pushed hard, Ellis surging multiple Elsa Jeandedieu, UGlow runner, continuing ready arranged themselves into finishing times on the contour and also up Cloudy her string of recent great performances. She order by checkpoint 1, Nam Chung Counled from start to finish for the women’s win try Trail (km10), with Asia Trail’s own Hill — but Tsang hung on gamely. in 11h 1min 34s, in the stride claiming 6th Sabrina Dumont holding on for a fine win The decisive break was a small uphill stair overall. Stephanie Roland notched up her in 5h 37min 20s, ahead of Angelika Hahn, section on the descent from Cloudy Hill, first big podium with 2nd in 12h 2min 2s, from Germany, in 5h 47min 49s, and Britand all it took was a few seconds. With both with Lap Yee Chan rounding out the top- ain’s Merial Holden’s 3rd in 6h 5min 59s. runners on the edge, Tsang’s first and only three places in 12h 50min 53s. move bought him a break of just 30m — to checkpoint 6, Bride’s Pool (km51), saw Tsang struggling with cramps, and his lead was whittled down to 16min, with Ellis and Ferriere in hot pursuit.
but it was enough — and he motored onto a gutsy win in 8h 57min 33s, an incredible 2min+ faster over the final stage than the winning 35km runners’ time.
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A Muddy Opener to the Asia Pacific Champion Series Spartan Obstacle Race – Hong Kong www.spartanrace.hk
O
ver 4,500 competitors gathered in Kam Tin Country Park to battle it out over the toughest obstacle course to ever be featured in Hong Kong. The expanded line-up of Spartan Race Hong Kong incorporated the first leg of the Spartan Race Asia Pacific Championship Series as well as saw over 1,500 youngsters from the Spartan Junior Race.
fought effort.
After conquering 22 obstacles over a gruelling 6km course, Brendan Hunt was declared the elite male champion, who vanquished his competitors and completed the course in a time of 34min 51s. Iain Veitch finished in 2nd place, an improvement on last year’s 3rd, while Roy Ng was 3rd this time.
The racers ran, climbed, and crawled their way through the challenging set of obsta- The female race was won by Jade Ross, in cles ahead of them — and each took home a time of 40min 52s. Magdalena Cvetkovic, a shiny medal as a reward for the hard- an avid trail runner, finished 2nd, and Col-
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leen Augustin arrive home 3rd.
Soon-to-be husband-and-wife champions Brendan Hunt and Jade Ross first met on an obstacle course, and they intend to take on each of the qualifying events in order to book their place at the grand finale in Australia later this year. To push your limits ever farther, the Spartan Race Hong Kong will, for the first time, feature Spartan Super — a course twice the length of the sprint event, with more than 25 obstacles across 12km.
RACE NEWS
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RACE NEWS
Country of Origin Trail Run – Hong Kong www.countryoforigin.asia Photo by Claus Rolff Philipino team Bandilang Pinas had their best costume out for the Country of Origin race — an event consisting of running 30km on Lantau Island in teams of three, with members being of the same nationality. Part of the race’s uniqueness and fun is that participants wear clothes representing their ethnicity.
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RACE NEWS
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PROFILE
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Harry Jones: The Vegan Runner Taking the Ultra Asian Scene by Storm
| ASIA TRAIL • JUNE / JULY 2017
HARRY JONES:
THE VEGAN RUNNER TAKING THE ULTRA ASIAN SCENE BY STORM By Clement Dumont Photos by Sunny Lee and Alexis Berg Harry Jones, now 27, started running at age 12 — probably as a way to control his endless energy, his parents ushered him to the running track. As many juniors, Jones started out in middle-distance, specifically 1,500m. Over the years, he managed to work his way up the Welsh, representing his country at track, road, and cross-country events. Although Jones grew up in the mountains of North Wales, spending the weekends on family hiking trips, he didn’t start trail running until he moved to Thailand in 2013. By this point, Jones had been out of the racing scene for around four years, and as soon as he started running on the trails of Chiang Mai, Jones found his new addiction — a year later Jones raced his first ultra trail at the Thailand Ultramarathon, and never stopped since. With a personal best of 2h 31min on the marathon, a top-10 on his first participation at the Vibram Hong Kong 100, a course record on The North Face 100 Thailand, and a win on the TransLantau 100km, Jones is taking the Asian ultra scene by storm. Asia Trail wanted to learn more about this newcomer.
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PROFILE
Harry Jones: The Vegan Runner Taking the Ultra Asian Scene by Storm
THAI TRAINING I spend most of the year in Chiang Mai, which is probably the best part of Thailand for trail and mountain running. Though up until recently, work commitments and time constraints meant most of my running was done commuting back and forth to work, which frustratingly meant running in the opposite direction to the trails and instead weaving my way across the city, dodging tuk-tuks [three-wheeled rickshaw autos], and motorbikes. Thankfully, I’m now able to do most of my training on the mountains and, on the whole, I periodise my training around my races and adapt my training specifically towards my goal race. The high heat and humidity can definitely make training in Thailand a challenge, but training my body to cope with that really helps build fitness.
I’m in the UK, sweet-potato wedges are my go-to meal most evenings.
RACE FUEL
I like to have a few different options, but still keep things simple. For an ultra I use a combination of gels and Tailwind, and when I come across an aid station I will usually grab some fruit. Later in the race, when gels lose their appeal, I eat some Runivore bars, too. I aim to eat around 200 calories an hour, and in hot or humid conditions I try to drink just under a litre an hour — though during TNF100 Thailand I drank far more. Racing in Southeast Asia definitely gives you more to think about when it comes to hydration.
TRANSLANTAU WINNING STRATEGY
TransLantau was my first time running on
3 ULTRAS IN 3 MONTHS – HK100, TNF Lantau Island. I had heard that the course is quite technical, so I was excited for that. THAILAND, AND TRANSLANTAU It all started in November when I raced two ultras with only a week between, followed by a marathon in December, and then three ultras in the space of eight weeks. With races so close together it’s difficult to get much quality training in, so I just focus on maintaining fitness and giving my body plenty of time to rest and recover. I usually take a forced week off running after an ultra and focus on active recovery through cycling and paying a lot of attention to nutrition. I studied sports biomedicine and nutrition at university, so I understand the importance of high-quality nutrition when it comes to performance and recovery. When I began eating a vegan diet four years ago, I experienced a huge increase in recovery times, so I recover really quickly between races and training sessions. I have no doubt that this is the best way for me to stay energised day in day out, recover quickly, and train and race consistently.
FAVOURITE DISH
Favourites are something I struggle to decide on, but nothing beats watermelon or pineapple after a run. I focus on whole foods and nutrient-dense carbohydrates, so oats and potatoes are a big part of my diet. Being in Thailand, I also eat a lot of rice and really enjoy Thai curries. When
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It was also my first time running through the night, so my main strategy was to stick with the leaders until daylight hit and then see how the pace would unfold. John Ellis put down some quick pace going up Lantau Peak around 30km in, but I managed to catch him up on the descent. I had some issues with my head torch which made running through the night quite difficult. But as soon as the sun came up, I took the lead and felt strong to the finish.
FAVOURITE DISTANCE
I feel really fortunate that I started out in middle-distance — it required me to develop not only speed and strength, but endurance, too, so I feel comfortable with almost any distance. They all come with a different type of pain and different types of challenges, but I enjoy them all. I remember my first ultra and being so excited for it, then hitting a low and questioning what I’d gotten myself into. But now after each 100km, I feel more and more like I just want to keep running.
TRAINING REGIME
It’s not always as consistent as I would like, but the goal is always at least 10h of running per week. Leading up to an ultra I try to ramp this up to around 15h with some cycling thrown in. This is usually
learnt a “Ilothave about running over the past 15 years and feel more than confident in my ability to train myself.
”
around 110-170km of running, averaging with around 3,000m of climbing. To be as competitive as I would like to be in ultras, I need to consistently be getting above 13h, preferably more. This isn’t as much as some people, but I feel like my body really responds at this point. There is always a reasonable amount of vertical per week, and training runs and sessions themselves vary depending on my goal race, but I do a bit of everything — intervals, tempos, fartleks, hills, even some track-work from time to time. I document my training on YouTube and Strava for anyone interested in following along.
COACH AND COACHING
I am currently self-coached. But I have been very fortunate to have some fantastic coaches over the years. From the very beginning I wanted to know why each aspect of training was necessary, what different sessions do to the body and how I could keep developing fitness and performing my best. I have learnt a lot about running over the past 15 years and feel more than confident in my ability to train myself.
After spending four years working as a science teacher in Chiang Mai, I’m now focusing solely on my coaching services, as well as my YouTube channel and racing. I love working with other runners and helping them get to their goals, it’s inspiring and it really motivates me to give it my all in my own training. My coaching is all online, so for the first time in my life I am in the position to be location independent, which really opens up more opportunities to race in other parts of Asia and the world — it’s a really exciting time for me.
MOST-MEMORABLE VICTORY I would say every victory is memorable in its own way. But one that comes to mind is the Llyn Y Fan fell race in Wales in 2015. Only 8.5km in distance but a steep 600m of climbing before a technical descent off the final summit. I was leading with my clubmates Hugh and Chris, but we all chose different lines off the mountain. I wasn’t familiar with the area so I took a gamble and ended up flying down some very steep scree and came out behind the other two who took a more-runnable route. With about 1.5km of downhill to go I managed
to pass Hugh. By this point we were all running sub-3min/km pace or faster while dodging rocks and boggy sections. With just 100m to go, we were sprinting towards the line as Chris slipped and fell. I slowed, but he waved me ahead to take the win. This is one of so many fond memories I have from racing — witnessing the skill and fearlessness that runners have when it comes to moving fast on the mountains is one of my favourite things about racing.
2017 RACE PLAN
After racing three ultras earlier in the year
I’ve taken a step back from 100km races to focus on training. I recently won a tower race in Bangkok and have another coming up in Malaysia next month. I have a few races planned in Europe over the summer, with my goal race this year being CCC [UTMB’s Courmayeur-Champex-Chamonix]. After that I’ll be heading back to Asia and have some exciting races planned, including TransJeju, and hopefully Thailand Ultramarathon and The North Face 100 Hong Kong. There are so many great trail races across Asia to choose from, so my race plans are always changing. Any suggestions welcome!
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Xiling Gorge, China 46
Running Rivers: Mina Guli Takes on the World’s Water Crisis
| ASIA TRAIL • JUNE / JULY 2017
RUNNING RIVERS: MINA GULI TAKES ON THE WORLD’S WATER CRISIS By Michael Levy Photos by Kelvin Trautman “Most people don’t know that by 2030, there will be a 40% difference between the demand for water and the supply available.”
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Running Rivers: Mina Guli Takes on the World’s Water Crisis
Antartica
Atacama Desert
Yichang, China
O
n the nightof April 7, Australian ultra runner Mina Guli was 736km into a behemoth 1,688km undertaking called the 6 River Run: Over the course of 40 days, she was attempting to run 40 marathons, along six of the world’s major waterways — each on a different continent. Guli had just finished a day’s running along Australia’s Murray and Darling rivers — but things were looking dire: “Today was not a good day,” Guli wrote on Facebook. “The pain in my lower calves and Achilles has become near unbearable. The run turned into a slow walk which resulted in me walking deep into the night to complete my miles.”
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With pain at a blinding 8.5 out of 10, Guli was candid with her outlook: “I’m feeling completely exhausted and fatigued, and not entirely sure how I’m going to make it. For now, it’s just one foot in front of the other.”
climate-change policy; and at the World Bank, in Washington D.C., also dealing with carbon-related ventures. Guli then went on to co-found an investment firm in Beijing called Peony Capital, which invests in sustainable-development projects in China, and is backed in part by the Bill & Melinda Guli, 46, speaks quickly . Her words in- Gates Foundation. crease in speed the closer she gets to the end of a sentence. An Australian who as But it wasn’t until after all these endeavours a youth fancied herself a future doctor, that Guli found her true calling. While at Peher career path has been anything but ony Capital, Guli became a member of the linear — much like the rivers she is cur- World Economic Forum’s Young Global Leadrently running beside, her road to where ers initiative, the role in which she first learnt she is today meandered here and there. the real extent of our world’s water crisis. She spent nearly 20 years working at the “Most people don’t know that by 2030, there Sydney Futures Exchange, focusing on will be a 40% difference between the demand carbon markets; as a lawyer working on for water and the supply available,” Guli says.
PROFILE
Arabian Desert
Atacama Desert, Chile The more she learnt, the more impassioned and motivated she became. Her targeted advocacy around the water crisis began in earnest in March 2012, when she founded Thirst, a non-profit organisation. It began as a “crazy idea sketched on a whiteboard.” Guli and several other YGLs realised that not many people knew about the concept of invisible water — the unseen water that goes into nearly everything we consume, from clothes to food — but that when they learnt of it, those same people were motivated to make dramatic changes in their lives.
its water-education programs, and had 169,800 compete in its water-innovation competitions. After five years of growing Thirst, and becoming more intimate with the global scale of water scarcity, Guli still felt as if she wasn’t doing all she could.
2016, Guli ran the equivalent of 40 marathons in seven different deserts, spread out across all seven continents. The deserts she crossed include the Tabernas in Spain, the Arabian desert in Jordan, the Antarctic and Antarctica (both classified as a desert because of how little moisture falls An avid runner since the age of 22, she de- from the sky), the Simpson in Australia, the cided that she could use ultra running as a Richtersveld in South Africa, the Atacama vehicle for communicating the urgency of in Chile, and finally the Mojave in the USA. the water crisis — not just in China, but the world over. The idea for the 7 Deserts Run Running in Antarctica was an ethereal ex— the predecessor project to her current perience for the Australian environmenendeavour — was simple enough: Run talist: “Incredible. Only place I’ve ever run very far, in locations all over the world, where I could hear my own heartbeat, it The initiative Thirst evolved into a coun- and draw attention to the water crisis. was so quiet. I felt like I was enveloped in try-wide movement in China — to date, white everywhere I looked. Sky, ground — Thirst has graduated 495,923 youth from In seven weeks from February to March in all white.”
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PROFILE
Running Rivers: Mina Guli Takes on the World’s Water Crisis
Chongqing City, China It was during the 7 Deserts Run that she first conceived of the 6 River Run. In the Richtersveld Desert in South Africa, Guli was trying to cross Orange River. But she was stymied: “We realised we couldn’t cross because the river levels were too low. We saw where the level used to be — it had dropped 7m in seven years.” There, in one of the most biodiverse deserts on the planet, a river’s woes were threatening the delicate balance of the vibrant ecosystem. It was a shock even to Guli, who is more familiar with water issues than most people are with the back of their hand. In that moment, she realised that it wasn’t just deserts that could help her get the message across: “Rivers have
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an incredibly powerful story to tell all of us,” she says, “and I realised this was a story I needed to tell.”
The first two legs of the 6 River Run were along North America’s Colorado River and South America’s Amazon River. The latter is where things started to head south, physically, for Guli. “It was incredibly wet,” she says. And “wet” is not conducive to keeping one’s feet in prime running shape. “I had to excavate a couple of my toenails from my toes,” Guli says, matter of factly. (“To the amazement” — and perhaps horror? — “of the local people looking on,” she adds.) Add to that blisters upon blisters, and the
beginnings of some nagging lower-leg discomfort from the uneven ground, and Guli was in decidedly iffy shape heading into the Australian leg in the Murray-Darling Basin. That’s where things got bad. Even before her 7 Deserts Run, Guli was no slouch when it came to ultra marathoning, having completed the 250km Marathon des Sables in Morocco and a handful of Ironman races. But the obscene pace of the 6 River Run project was simply taking its toll on her body. “Basically what happened is, because of all the running on uneven surfaces, in extreme conditions, my muscles get really tired and go into protection mode.” She endured a couple days of excruciating pain
that felt like “metal rods” being shoved into her legs. “At that point, even though I wanted to run, I just couldn’t. My legs just shut down.” I ask her if she ever thought about calling it a day. “I’m never going to throw in the towel. Not until the water crisis is solved,” she says. “There are many times during a run where I think ‘Oh my goodness, how am I going to do this?’ But then I think about the value of what I’m doing and the value of it for future generations and this definitely, definitely keeps me going.”
So when she woke up on April 8, feeling slightly better, she looked up, took a deep breath, and started running. On April 11, Guli hit the halfway mark — 844km — of
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Xiling Gorge, China
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Running Rivers: Mina Guli Takes on the World’s Water Crisis
| ASIA TRAIL • JUNE / JULY 2017
her run. It was the first day of the China portion. She started in Chongqing, flanked by students from Thirst’s programs.
While China gets more attention for its air pollution, the story with its rivers is not much better. A staggering 55% of China’s rivers have disappeared during the past two decades due to human impact — dams, pollution, irrigation, etc. Guli says the Yangtze is “the world’s busiest inland waterway.” And as the country’s most heavily travelled river (an “arterial roadway,” she muses), the Yangtze is in the worst shape: Approximately 25 billion tons of waste are dumped into the river each year.
Guli was very impressed by some of the things she saw along the Yangtze, though. The Three Gorges Dam, in particular, made an impression on her. She first visited the dam when it was still under construction a number of years ago, and thought it would have a “devastating impact” on the surrounding people and landscape. “But when I see it now,” she explains, “and see the huge amount of power and support it provides to so many millions of people in the Yangtze Delta, I understand why China built it. It changed so many lives.” And Guli never forgets that beyond all
the statistics and figures that tell one (indispensable) side of the story, the human story is paramount. Guli’s projects — the 6 River Run, the 7 Desert Run, Thirst — try to evince the ground-level story of the water crisis. “I chose to run to raise awareness about the crisis, because running is a very visible way of being able to go to see things in a grassroots way,” Guli says. “To be able to go and experience things, to speak to people, to walk beside people, to see with my own eyes what’s going on. You see things slowly, and it allows you to appreciate things more deeply.” For example, on the Yangtze, she met an older Chinese gentleman, Li Wei, who takes his skiff out on the water every day and trawls for trash, removing as much as his vessel can carry. “I dream of a river that my children can swim in and drink from, just as I did as a child,” Li Wei told Guli.
After China, Gulijetted over to Africa to run along the Nile, the penultimate river of the project, before the final stage along the Thames, in Europe. Talking to Guli again when she was in Egypt, I could hear the exhaustion in her voice. But even so, even after running through virtually every kind of landscape the world has to offer, she was able to ap-
preciate the beauty all around her: “I’m currently hiking across a sand dune with the Nile on my right hand side and a big sand dune on my left,” she says to me on the phone.
“An amazing place.” The acknowledgment of that beauty is critical. Those vistas, the connections she makes with locals — that is what motivates her to try harder each year. Even as she reaches the end of a sentence and I expect her to pause and slow down, she jumps right into the next one picking up speed again. Her quest against the water crisis is much the same: Just when it looks like she’ll pause and take a breather, she kicks it into a higher gear. After the 6 River Run, there’s little doubt she’ll hatch some new ultra running project sooner or later. And Thirst hopes to expand to other countries. “Sky’s the limit,” she says. Her lower leg struggles have persisted into the end later stages of the 6 River Run, but she just keeps on putting one foot in front of the other. She is on an intense regimen of Voltaren, stretching, rolling out, and boatloads of massage. But she’s sure she’ll finish by her deadline of April 30. “I hope it shows people that even when an issue is so big, even when it seems insurmountable or impossible to solve, if you persevere you can succeed.”
"While China gets more attention for its air pollution, the story with its rivers is not much better. A staggering 55% of China’s rivers have disappeared during the past two decades due to human impact." 53
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RACE
A BEGINNER’S
GUIDE
TO PEDS IN TRAIL RUNNING – Part 2 By Clint Cherepa Part 1 of this series covered the culprits of PED use (an acronym for performance-enhancing substances) in trail running, what PEDs include and should include, and how prevalent they are thought to be in our sport. Today, we’ll venture deeper down the rabbit hole, asking questions like: How will the use of PEDs affect trail running’s evolution? Are trail organisations doing a good job monitoring PED use? What else can be done about PEDs?
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The Beginner’s Guide to PEDs in Trail Running – Part 2
F
or most of us, our main concern is how might PEDs affect the sport of trail running? Is their use so infrequent that you will hardly notice someone using these stimulants, or are they streaming in at such high levels that the average trail runner will soon be running alien-fast? Sage Canaday, a professional mountain ultra trail runner and coach, says: “I think that PEDs will make more course records fall and will make competition fiercer. Runners that used to be ‘on the fringe’ can make a name for themselves in the sport, get sponsorship, and start beating clean runners that may even be more talented.”
Others, on the other hand, might agree with Manikala Rai, Nepal’s first international female ultra runner, who feels that PED use is not very present in trail running — as such a dependency runs counterintuitive to why people engage in the sport in the firs place: for the pleasure and personal challenge. Manikala does acknowledge that the more cash involved, the more doping may increase. Although in comparison with other sports, use cases are few. But, with PEDs in the limelight, known cases are seemingly multiplying. Although positive thinking and believing that PED use is not going to affect the masses sounds blissful, the truth hurts.
The notion that money and prize purses may have a direct correlation with PED use is not uncommon. Meghan Arbogast, an ultra-experienced ultra runner — sixth-place woman at the 2016 Western States 100 — agrees, “I don’t think it is a stretch to say that the more money there is in the sport, the more prevalent it will become.”
When you are shooting for a podium finish, the thought of your competition having an unfair advantage can sting. As Adam Chase, president of the American Trail Running Association, says, “like all sports where PEDs are present, it cuts to the core and makes everyone wonder about who is or isn’t using it and whether or not one can be competitive without it.”
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THE EFFECTS Professional trail-runner Matt Flaherty confesses that “while the situation is probably not as dire as in track and field events, PEDs can only undermine the integrity of the sport.”
How much PEDs will dampen the sport remains to be seen. And though specifics remain unknown, trail runners are worried about the changes that the prevalence of performance-enhancing drug use could bring.
As Stevie Kremer, winner of China’s 2016 Red Bull Summit Quest, says: “It will change the entire sport. If people are using illegal substances, it changes all the dynamics; and not only physically, but emotionally as well. Trail running has always been a sport of camaraderie and positive friendships. I feel if PEDs are added to the sport, everything will change, including athletes’ relationships with one another.” Manikala feels that, at least at present, trail running has a good image. She thinks of it as a peaceful sport, connecting us with nature — PED use could tamper this “nice image.” Indeed, trail runners take pride in their sport’s camaraderie — but the friendly spirit takes a back seat once cheating takes centre stage. “PEDs change the game of the sport and it stems from ego and greed for attention and money,” says Canaday.
PED use is diametrically opposed to the ethos of trail running. Hong Kong ultra runner Phei Sunn believes trail runners are in the sport for “the love of going back to basics and being one with nature. Through our sport and race rules, we also try to promote environmental sustainability and cleanliness (think of penalties for littering, BYO cups rule, some races prohibiting use of trekking poles for fear those might hurt the trails, etc.). A widespread use of PEDs is a direct contradiction to what we represent, and would definitely dishonour our sport.” Kai Wei, a Singaporean ultra runner, also feels that PEDs violate the spirit of trail running and their looming could pollute
the trail-running community: “I believe most runners in the trail-running community join races to find out personal limits. We should not go to the extent to take illegal drugs that may affect one’s health to improve performance. We should train as naturally as possible and improve endurance with a proper nutrition approach. Like by taking natural supplements like fish oil, turmeric, cordyceps, to boast the immune system and reduce inflammation.” Other trail runners prefer a more laid-back approach.
For example, Rickey Gates, a runner, writer, and photographer from Colorado, says: “The rules in our sport say if convicted, you get a two-year ban. If you serve your ban and that’s what we’ve agreed on, then that’s what happens. In looking at the values of our sport, of my sport, it has to do with camaraderie, compassion, forgiveness, and it doesn’t have anything to do with walls. It bugs me quite a bit that peo-
RACE
ple are trying to put up walls in this sport. I think that’s totally wrong. To be honest, if people want to use drugs and compete in the races I’m competing in, so be it. If that’s the way they want to beat me, that’s fine. I see people building walls in our sport as being just as greedy as the drug users themselves.”
THE ROLE OF TRAIL-RUNNING ORGANISATIONS
Every game and sport is based on certain standards and rules, ones without which chaos would presume. If you race, following the rules is part of the game; breaking the rules is cheating. As individual runners, we have little to do with regulation-setting. So, who makes the rules? The trail-running organisations are put in place to do the regulating for us. And many are trying to do the best they can with what they have. Manikala recently took part in a trail-running world championship requiring her to
undergo a blood test before the race. The International Trail Running Association was the organiser of these tests. Manikala agrees that the testing is a positive thing. “I think some good steps are being taken, but I also think that many of the loudest voices are uninformed and try to paint it as though it is black and white, when, in fact, there is quite a bit of grey and many people in the Western world are more guilty of ignorance of the practices, procedures, and substances on the banned list than of maliciously abusing the system,” says Jacob Puzey, who recently set the world record for the fastest 50mi run on a treadmill (4h 57min 45s). It’s encouraging to see faith being put in these governing bodies by the elite athletes themselves.
Stevie Kremer agrees, saying that running organisations are doing the best they can with what resources they have. She adds,
It is expensive and risky, if not dangerous, to mess with certain PEDs and the rewards of big pay just aren’t there for the elites in our sport.
“they are put in a very difficult position and the tests are expensive.” An interesting thought by Matt Flaherty: “It seemed most in trail running naively believed PEDs to be absent from the sport. While I understand that testing itself is complex and expensive, at the very least, trail races and organisations should ban the use of all PEDs (as defined by the World Anti-Doping Agency), bar people
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The Beginner’s Guide to PEDs in Trail Running – Part 2
Several elite runners joined on a voluntary basis the QUARTZ program, an anti-doping effort developed by Athletes for Transparency. Image by ITRA.
serving bans from competing in the races, and have provisions for retrieving any prize money from people who test positive.” Money and funding does play a large part in the testing process.
Chase says: “It is expensive to set up tests and so far few race directors have seen it fit to pay for testing, so there simply hasn’t been any, outside of a couple events. Ultra-Trail du Mont-Blanc caught someone and that was a great victory for the anti-doping movement. ATRA, together with Clean Sport Collective, is hoping to bring random testing to a number of randomly chosen events in 2017, and certainly by 2018. We will hopefully be able to gain some strong financial support in order to fund such testing, but that is the test — people say they are against it, but are they willing to pay to fight it?”
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WHAT CAN BE DONE? Many runners are hoping for more testing, administered both before and after races. Another route to consider is off-season testing. “There needs to be out-of-season random drug testing of top athletes in the sport. They need to be performed under the same umbrella and rules that follow WADA code, or something stricter, and there need to be real penalties for testing positive for a heavy hitting PED like EPO [erythropoietin — a hormone produced by the kidney that promotes the formation of red blood cells in bone marrow]. Right now, there are hardly any tests, and most are not surprise tests. Top athletes will be using something like EPO to train harder and recover faster, 3-10 weeks before a big race,” says Canaday. Canaday is a part of the QUARTZ program,
an anti-doping effort developed by Athletes For Transparency. According to their website, AthletesForTransparency.org: “The program QUARTZ is a new way for athletes that combines health and anti-doping. QUARTZ is unique in that it monitors the health of athletes, and is also capable of detecting not only possible pathologies but also abnormal profiles related to doping.” Let’s hear what other ideas our running superstars have about what can be done.
Phei Sunn: “Appeal to the good conscience of trail runners to keep both our trails and sport clean? Having some sort of info-exchange or database on elite runners and drug-test results that different countries or race directors could reference.”
Meghan Arbogast: “Keep trying to make them hard to get and easier to detect, and impose stiff bans on cheaters. I don’t be-
to use PEDs. If we don’t normalize their use, it will go a long way in fighting them.”
COULD NATIONAL OR INTERNATIONAL GOVERNING BODIES MONITOR PEDS?
Here’s what some top ultra and trail runners in the sport are saying.
Sage Canaday: “There needs to be more transparency with top athletes. Right now, it is the Wild West. I’ve never been tested between races, and I’ve only been tested twice at races in my whole career. Trail ultra running has a lot of governing bodies and national bodies that can work together more and come up with some consistent rules and regulations and methods to test top athletes to preserve the integrity of our sport.” Matt Flaherty: “We must submit to common rules on what constitutes cheating in sport. I think the bodies that monitor PEDs in other IAAF [International Association of Athletics Federations] sports are adequate (I believe the International Association of Ultrarunners, ITRA, etc., are under the patronage of the IAAF). It will take funding, of course, to do so — and larger, more profitable races can probably take the lead here. I understand the criticism that folks paying entry fees or organisation memlieve that anyone caught who then pays with a ban should continue to be banned after they serve their term. Once a prisoner is released from jail, they have served their time and deserve another chance, so why can’t we do that in our sport?”
Adam Chase: “Education and discussion are always good deterrents.” Stevie Kremer: “This is very difficult because I think a lot is trying to get done. I think they should do more random testing at events.”
Matt Flaherty: “I think there is a lot that can be done culturally, which costs next to nothing. Elite athletes, other racers, fans of the sport, and brands all need to step up to make it clear that cheating and PED use is unacceptable. Much has been written in recent years about how important psychological factors are in an athlete’s decision
bership dues don’t want to pay for testing, but I think it’s the unfortunate reality of our situation. If you want to be part of competitive sport and the most competitive races, we all need to be willing to support initiatives to maintain integrity.” Jacob Puzey: “I would prefer that the sport be left at the grassroots level and each local community govern itself. Cultures have a way of weeding out those who don’t fit the unwritten rules.”
Phei Sunn: “Monitoring would require much cooperation between countries and race directors to monitor and report cases of PED usage. Perhaps we can start by having regional bodies oversee races and runners in specific geographies.”
Meghan Arbogast: “I think it is a good idea so there is standardisation across countries, as well as within.” Evidently, trail runners want to keep their sport clean, and there is no shortage of good ideas. Only time will tell where things go from here. But the majority seem to agree that something should be done. As Chase says: “We take steps to stop people from short-cutting race courses. This is merely an extension of that, isn’t it?”
5 DRUGS USED BY AMATEUR AND PROFESSIONAL RUNNERS 1
EPO (erythropoietin — a hormone produced by the kidney that promotes the formation of red blood cells in the bone marrow)
2
Testosterone
3
HGH (human growth hormone — produced by the pituitary gland, spurs growth in children and adolescents)
4
Other steroids, like Clenbuterol (used by sufferers of breathing disorders — an doped because of its properties as a muscle relaxant)
5
‘Minor’ PEDs: pot, asthma inhalers, stimulants
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EXPLORE
Running Wild in Malaysia
A runner in the world's oldest network of limestone caves at the Magnificent Merapoh Trail. Photo by Studio Zag – Asia Trail Master
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Running Wild in Malaysia By Sharon Crowther
Malaysia’s untamed jungles, dramatic peaks, and enigmatic rainforests are attracting trail runners seeking experiences in remote and untouched landscapes, as a growing number of races are taking athletes into the wild.
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Running Wild in Malaysia
Suspended bridges are common at the Borneo Ultra-Trail Marathon. Photo by Dev Sidhu
Ancient and Alive in Taman Negara The trails in Taman Negara National Park wind their way through a 130-millionyear-old rainforest. This fact alone is nothing short of mind-blowing. It’s the oldest rainforest in the world — a 430,000 hectare landscape straddling the states of Pahang, Kelantan, and Terengganu.
It’s also home to one of the most diverse ecosystems on the planet, with elephants and tigers roaming the park freely, frolicking among thousands of species of exotic flora and fauna. A trail run in Taman Negara is a real run on the wild side, and Kuala Tahan in Pahang offers some of the best opportunities to hit long stretches of jungle trail — you can even trot over the world’s longest jungle-canopy walk: A 530m rope bridge, suspended 40m above the forest. For even the most seasoned adventure runner, getting off the beaten track in Taman Negara is an overwhelming prospect. Which is why races like The Magnificent Merapoh Trail, started in 2015 in
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northern Pahang, are proving so popular — taking runners through dense jungle and the world’s oldest network of limestone caves.
In just two years, TMMT has established itself as one of Malaysia’s must-do race experiences, and, by raising awareness of the area’s unique assets, the event is also helping preserve the park’s delicate ecosystem.
Apart from some knee-deep water sections, caves, and limestone tunnels, the race route is flat and fast with largely non-technical terrain. It’s a unique trail experience which continues to attract a growing field of runners to compete across its 35km, 70km, and 100km distances.
High Times on Colossal Kinabalu
Dominating the skyline with its jagged ridge-like summit and ascending more than 4,000m into the sky, Mount Kinabalu — in Sabah, Borneo Malaysia — is a breath-taking sight. While the Mt. Kinabalu International
Climbathon is currently open to invited competitors only, the lower slopes offer hundreds of kilometres of exceptional Borneo jungle trails; trails which are attracting novices and elites in equal measure. It’s these trails which inspired Claus Pedersen, a trail-running Danish expat, to start Borneo Ultra Trails and the now-famous The Most Beautiful Thing race. An event which attracts an international field to run the mountain’s ridges and river valleys.
“I started races in Borneo back in 1999 because there wasn’t anything here at that time. Now you could race here every weekend if you want to. The growth in trail running in Malaysia has been phenomenal,” Pedersen says. Pedersen started TMBT in 2011 — it was the first ultra trail race in Borneo, and it proved popular, wildly.
“It’s been incredible, really. TMBT grew from just a few hundred runners in our first year to 1,300 runners in 2016. That’s
why we launched the Borneo Ultra-Trail Marathon last year, to stop TMBT getting too overcrowded,” he explains. “There’s a lot of demand for ultra-distance trail running in Sabah and we’ve seen the profile of our racers change from competitive elites to a much higher number of recreational runners just looking to complete the distance.”
Pedersen designs all the routes himself, running hundreds of kilometres of trails on the slopes of Mount Kinabalu yearround, choosing the best ones, and linking them together into 100km, 50km, 30km, and 12km race options.
“I don’t race anymore — but exploring the trails and setting the routes has always been more enjoyable for me anyway,” he says. “This is some of the best trail-running terrain in the world.”
Set Off on Sabah’s Historic Salt Trails If you’re looking to escape the crowds and explore Sabah’s trails at a more relaxed pace, head for the Salt Trails — so recommends
Hui Mathews, the entrepreneurial founder of Malaysian sports-apparel Ash Be Nimble.
An avid trail runner, Mathews founded her business three years ago, in response to the massive growth in running she was witnessing. Since then, the idea’s grown into an international sportswear brand sold across Asia. And yes, she still finds time to hit the trails. “The Salt Trails in Sabah were used to link remote jungle villages in The Crocker Range for salt trade and they’re really beautiful. Running there is a great way to explore local culture as well as the Borneo jungle,” Mathews says.
The main trail used by runners is the 34km Inobong-Terian-Buayan-Kionop-Tikolod Trail, which starts at the Sabah Parks station in Inobong, an hour’s drive from Kota Kinabalu. The route is undulating at the start and finish, but, for the most part, follows the Ponobukon River. Trails are well worn-in from hikers and villagers, and the path takes adventurers through farm homesteads and villages. For
those looking to split the route over more than one day, homestays along the way offer accommodation.
Race to the Roof of Malaysia
Just a 40min drive from Kuala Lumpur, Gunung Nuang stands at an impressive 1,439m high, offering up some of the steepest and most-challenging trail running imaginable. Not a trail to be attempted during or immediately after heavy rainfall. The trail at the foot of the mountain starts promisingly enough: A 5km gravel track leading to a river-crossing and a small campsite. The next 5.5km is a whole different ball game — success here will require your hands plus your feet, and then some sections are roped.
Nuang is a popular training destination for runners local to Kuala Lumpur looking to achieve some serious elevation, close to the city. A round trip to the top and back is exactly 21km with around 1,700m of elevation gain. It’s a ham- and calf-killing ascent, and a quad-burning descent, which
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Running Wild in Malaysia
will pay massive dividends in training.
And those brave enough to handle the excruciating training regimen can try to tackle the Gunung Nuang Jungle Marathon, widely regarded as Malaysia’s most challenging half- and full-length marathon.
The half distance is a straight run to the summit and back, and those doing the full marathon will run an additional loop from the top of the mountain before descending the same way to the finish line.
Urban Trail Running in Kuala Lumpur With a dense population of 1.6 million and a futuristic skyline of glass and steel, it’s hard to imagine a flourishing inner-city trail-running scene in Kuala Lumpur. Moving here a year ago, I assumed my trail-running days would, well, be relegated to weekends, when I could escape the city and get some dirt under my feet. I was wrong. Amid the high-rises and highways exist incredible pockets of jungle — wild spaces which attract mountain bikers, hikers, and trail runners, in droves, from all over southeast Asia. I discovered the biggest of them all, Bukit Kiara, right on my doorstep. Once a rubber estate, 200-hectare Bukit
Kiara is now home to more than 50km of single-track trails, winding their way over a central peak which tops out at 300m. The west side of Bukit Kiara can be accessed using one of four entry points around the neighbourhood of Mont Kiara — and the east side can be accessed from the park in the neighbourhood of Taman Tun Dr. Ismail (an affluent township in Kuala Lumpur).
Trails aren’t signposted and the area is big enough to get lost, so newbies are advised to go with someone who knows where they’re going (and to take water and a phone). Long-tailed macaques roam in packs, especially around the east-side entry point, and the bravest, and hungriest, of them will reach for your backpack in search of food. Deeper into the jungle, Malaysian black-forest scorpions, pythons, cobras, and crested serpent eagles are regularly sighted, but pose little to no danger for runners. Once inside the ‘green lung’ of Kuala Lumpur, as the oasis is often referred to, the sounds of the city quickly disappear, allowing urban runners to imagine themselves being a million miles away from the daily grind of the bustling metropolis. Pol-
lution dissipates and while humidity can be high, sun exposure is low, so expect to sweat but not burn.
While not signposted, the trails are mapped, and Strava lovers will find segments galore under the shady green canopy. Night owls can experience the jungle’s dark side on Thursday nights, running with the Mont Kiara Running Club, which has groups for all paces. Head torches are compulsory and experience on trails is advised. Find the club at Facebook.com/ groups/MontKiaraRC. Newbies can get to grips with trail running by joining The Dash — that is one of Ash Be Nimble’s monthly runs for beginners. On school holidays they also run family-friendly hash-style races, suitable for little ones of all ages, at an event called Find The Fox. Check them out at AshBeNimble.com for more information.
Bukit Kiara is an emerald in the shiny-silver metropolis of Kuala Lumpur — a treasured space which is, sadly, shrinking due to development encroaching on all sides. Trail runners continue to stand alongside mountain bikers, hikers, and those who love nature, protecting this oasis’ future.
GET YOUR RACE FACE ON IN MALAYSIA
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THE MAGNIFICENT MERAPOH TRAIL, PAHANG: August 4-6, 2017
THE MOST BEAUTIFUL THING, SABAH: September 16, 2017
BORNEO JUNGLE MARATHON: March 2018
Distances: 100km, 70km, 35km
Distances: 100km, 50km, 30km, 12km
Distances: 100km, 50km, 30km, 12km
AsiaTrailMaster.com/the-magnificent-merapoh-trail
BorneoUltra.com
BorneoUltra.com
NUANG JUNGLE MARATHON, SELANGOR: November 2017
PENANG ECO 100, PENANG: May 13-14, 2017
CONQUER THE TRAILS KIARA: January 2018
Distances: 21km, 42km
Distances: 30km, 50km, 100km, 100mi
Distance: 13km
NuangMarathon.com
EnduranceNature.com.my
Facebook.com/GameChangerEvent
| ASIA TRAIL • JUNE / JULY 2017
Hui Matthews running in Bukit Kiara Jungle, Kuala Lumpur. Photo by Ash Be Nimble
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GEAR
Gear Review
20 GEAR TESTED
Klymit Inertia O Zone Klymit.com | USD 79.95
A must-have for any multi-stage race. Extremely well designed, this sleeping mat is light (350g) and offers maximum comfort. The integrated pillow is that little extra that will make your teammates at the bivouac jealous. Easy to inflate — and the deflated mat packs down to the size of a soda can. If you are after weight, have a look at their Inertia Xlite (170g), which we reviewed several months ago.
Ultimate Direction Jurek FKT Vest UltimateDirection.com | USD 139.95
A very comfortable vest, with lots of adjustments for the perfect fit. The new addition is a large, zippered, sweat-proof pocket on the shoulder strap, and a super-stretchy fabric for all the pockets. The new elastic material on the back means it has never been easier to pack it full with those essentials you need for a long unsupported race. The FKT vest comes with two of the new 600mL UD FlexForm bottles, which have a wide-mouth opening for easy refilling of water (or energy-powder sachets) plus a nice bite valve.
Ultimate Direction Ultra Vesta UltimateDirection.com | USD 134.95
Designed by women for women, this vest’s side straps are optimisable to achieve maximum comfort. With a 7L capacity, you can store a warm layer and a jacket together with water and food. The soft flasks are high enough on the straps to drink on the go. The mesh keeps moisture away, and the material dries quickly in humid weather.
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GEAR
Alpinamente Photochromic Sunglasses 2841m GoneRunning.hk | HKD 1,688
Thirty-two grams of happiness for your eyes only. The frame is light, extremely stable (even on the most technical trails), and all this in fashion. The polychromatic lenses, with a water-repelling coating, are well adapted for South Asian trails, which often venture into forests. We like the flashy colours — but also available in black.
Lupine Neo x4 SmartCore Headlamp GoneRunning.hk | HKD 1,920
A headlamp well known for its robustness and powerful light (700 lumen). This is the most compact model of Lupine (195g with the battery) — ideal for running, being stable and comfortable on the head. The battery lasts ~3h 30min at full power, so we highly recommend ordering at least one extra battery.
WAA – Ultra Carrier Tank GoneRunning.hk | HKD 679
The tank-top version of their infamous Ultra Carrier shirt has the same breathable moisture-wicking fabric, and comes equipped with lots of pockets. The front pockets can hold your phone and run-fuelling bars and gels, while the two big mesh pockets around the waist can fit a light windbreaker and your mandatory race gear (like an emergency blanket or headlamp). It can also fit soft flask — up to 750mL, but we recommend 250mL to avoid the annoyance of bouncing.
WAA Ultra Short 3 in 1 GoneRunning.hk | HKD 599
These ultra-light (only 65g) and breathable shorts can be worn alone or with the tights (an extra 110g). Well designed and comfortable. The non-compression tights have two pockets accessible even when wearing the shorts. A great product tested by our team. 67
GEAR
Gear Review
LifeTrak Zoom HRV LifeTrakUSA.com | HKD 1,299
Zoom HRV is a mini computer on your wrist. It continuously monitors your heart rate throughout the day — and night, too, keeping count while you are sleeping. It can also record your activity heart-rate reading during your training, giving you useful analysis of your precious organ. The heart-rate monitoring can also accurately read your beating underwater, which is not available in most optical-monitoring tools on the market today.
Salomon S-Lab Light Short Salomon.com | HKD 520
Minimalism is not only for shoes. These shorts weight a mere 30g — verging on being undetectable. The wicking fabric dries super fast, making them perfect for humid weather. Watch for bushes, as the fabric is fragile — but great shorts overall. Salomon Iconic XA Pro 3D Salomon.com | HKD 520
The best-selling Salomon trail shoes come with some improvements from their previous incarnations. This pair is 10% lighter, and has better traction over wet surfaces. Providing stable support for your feet — a reliable pair for training and hiking.
Jaybird Freedom Wireless Bluetooth Buds Compucon.com.hk | HKD 1,499
Experience freedom with these in-ear Bluetooth-enabled earbuds, designed specifically for sports. The IPX4s are sweat-proof and come with 4h of battery life — and with the removable charging clip, the runtime can be doubled to 8h. There are three sizes of ear fins and ear tips, making the fit secure and perfect-feeling — run up and down on technical trails without worry, the buds will stay in your ears.
Gipron 310 Mont Blanc Carbon 4 Poles GoneRunning.hk | HKD 1,899
Designed in Italy for ultras, these foldable poles are the lightest on the market (110g per pole). The handle is functional and doesn’t absorb sweat. The tensioned rope-folding system is easy to use and is durable. They also fold into four pieces, making them compact (34cm long) and easy to store into your backpack. Quality comes at a price. 68
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GEAR
MBT ZEE 17 shop.MBT.com | HKD 1,480
ZEE 17s take cushioning to new heights. The pair comes with the thickest tri-density rocker sole available, which effectively shifts shock absorption from mid-foot to toe. Providing maximum cushioning and protection. Good for recovery running and walking, the Pivot Strike helps to maintain good posture and strengthens core muscles.
MBT Speed 17 shop.MBT.com | HKD 880
The new ultra-lightweight Speed 17s are designed for — as the name implies — speed, and are built to support an efficient run. Perfect for those who are new to the MBT brand wanting a soft, comfortable running profile with minor rocking. Our reviewer felt excellent comfort with this pair — a minimal-upper design and a rocker sole with a mid-foot-pivot strike, keeping the steps smooth while propelling you into the next stride.
Instinct Jersey Sensation Ultra Race Short Sleeves (8 pockets) InstinctTrailShop.com | HKD 840
The Sensation top offers eight pockets, allowing you to store a variety of items during your run. The specially designed mesh combats running sweat — the fit is tight but comfortable.
Instinct Shorts Trail Skin Ultra Race (5 pockets) InstinctTrailShop.com | HKD 790
The Trail Skin Ultra Race shorts are super clever — with five easily accessible and smartly designed pockets, so that during your run can have with you your food, water, or even your keys, without feeling overweighed and awkward. Our reviewer highly recommends. 69
GEAR
Gear Review
More Mile Heather Long Sleeves Half-Zip Top MoreMile.co.uk | USD 18.58
This long-sleeve top quickly became our reviewer’s favourite. Pleasant feeling on the skin with a slim fit and a sweat-wicking fabric to keep you dry. The seaming prevents chaffing and the thumbholes help keep your hands warm. Great as a second layer, and very affordable.
More Mile Go For It Running Short Tights MoreMile.co.uk | USD 15.97
These British tights are a perfect blend of comfort, fashion, and lightness. The flatlock seams minimise chaffing, while sweat-wicking fabric will keep you cool and dry. The soft waistband adds extra comfort.
Nextorch Light Star Nextorch.com | USD 49.95
Compact and light, this 200-lumen LED headlamp works well on non-technical trails — also perfect as a backup on ultras. The on/off of the flip-top cover delivers easily adjustable light at different angles and at different levels of brightness. 70
| ASIA TRAIL • JUNE / JULY 2017
Life + Sport Device ledLifePlus.fr | HKD 3,998
With François D’Haene, Sébastien Chaigneau, and Caroline Chaverot as the company’s ambassadors, you must give this device a try. This is what our team did having the device at our Asia Trail office for review, we all had our successive LED sessions after our runs. Speeding up recovery, the device stimulates our natural cell-regeneration process. Aesthetic-looking and easy to use, the device is painless (all you feel is the LED heat) and quick to use (the longest program is 6min). You can apply the device on different muscles that are sore or which have minor injuries. It won’t do miracles, but you do feel better after the session — definitely worth a try!
GEEK RUNNER
Aquabike: Cycling Against the Water
A
Tested by AsiaTrail team
We tried a 30min aquabike session at Velocity Studio (the session costing us 280 HKD), which offers 26 spa jets surrounding the aquabikes, delivering a soothing, firm massage during the workout, which helps tone the thighs, calves, and buttock. The oxygenated and ozone-infused water was at an optimum temperature of 23-24°C, restoring the natural power of skin cells weakened by accumulated toxins — speeding up recovery, releasing stress and Observed first by the ancient Greek mathematician Archimedes, tension, and relieving muscle aches and pains. we know that the vertical force on an individual of 60kg is reduced in water, so once submerged this same person will have the sensa- Try the studio’s 1h combo of aquabiking plus a Japanese sauna — tion of weighing only 15kg. Thus Aquabiking is a fantastic training great for relaxing after a full day at work. method, with low impact on the knees and joints, and therefore great if you have minor injuries. Another advantage is that when Find more info at VelocityStudio.hk you peddle, or do aquarunning, the water gives a resistance 900 times higher than that of air. quabiking has been a popular sport in France for the past few years — the activity consists of pedalling on a fixed bike, in water. And it’s known for building cardio endurance, reducing water retention in the legs, and effectively burning calories — all this because of water’s resistance.
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ASK THE COACH
Mastering the Mountains
MASTERING THE MOUNTAINS BY BEN DUFFUS Photo by Sunny Lee
S
everal years ago, being the enthusiastic teenage runner that I was, I found myself as a junior on the Australian Mountain Running team, heading off to the world championships in Slovenia. I was obviously thrilled to be representing my country — and worried. My background was track races, so I knew little about properly running on mountains.
Fortunately, some of the older, more-experienced mountain runners in my area took me under their wings and out on some training runs. The learning curve was as steep as the terrain! On our first outing, I found myself peering down a seemingly vertical descent, wondering if this was some kind of twisted initiation test. Was I seriously meant to run down that thing?! Indeed — downward my mentors charged, their light and fast steps pitter-pattering down a somehow stable route. Next was my turn. At first, I was simply trying too hard — instead of letting grav-
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ity do most of the work, I would lean back and take big, long, loping strides downhill. A great way to maximise the eccentric loading, but which consequently quickly smashed my quads. Just like with any skill, developing mountain-running abilities takes practice, practice, and practice. And over time, mountains became my strength. An important aspect of being efficient descenders — one which might sound counterintuitive — is minimising braking forces. This can be achieved by leaning forward slightly from the ankles (to ‘fall down’ the hill) and increasing cadence (think fast steps and shorter strides). Meanwhile, your foot should be landing directly underneath your knee, as close to it as possible. Just as on flat trails, when descending mountains look a few meters ahead and not at your feet. Develop your technical skills by picking out terrain that will challenge your ability. Look for the most stable route down loose terrain, and, through re-
peated successful descents, you will learn to let go of fear and trust your ability for picking a safe line down.
Even as a youngster, I immediately appreciated the technical requirements of running downhills. What took me a little longer to understand was that running uphill is also very different to running on flat ground. Efficient uphill running requires short, high-cadence strides, as trying to bound up with long strides will rapidly fatigue even the fittest of athletes.
Another shocker was the reality of walking uphill. Being told that I should walk, in a race!, seemed insulting. However, when an incline gets very steep, you can only run with super-short strides — but by switching to hiking, you can lengthen your stride and not waste as much energy bouncing up and down. You want to be taking long steps when hiking, but still trying to keep the cadence as high as you can (which inevitably will be lower than when running).
ASK THE COACH
Nowadays I like to get my arms involved when hiking by pushing down on my leading leg (just above the knees) with the same arm. Though some of the athletes I coach don’t find this very comfortable, and they prefer a more upright stance. In this case, on really steep climbs put your hands on your waist with your thumbs hooked behind you and still try to slightly lean forward. For longer, or super-steep, mountains, poles are probably the best way to take advantage of your upper body’s strength in ascending. The key is to plant the poles down firmly while still pointing the tips behind you, then driving down on the straps (rather than gripping the poles tightly) and pushing off hard. On really steep slopes, planting two poles at a time proves most efficient — but on less-steep slopes, it may be more comfortable to alternate which pole you plant (similar to swinging your arms while running). Just make sure to get comfortable using poles in training, if you are planning to effectively use them on race day. The journey of becoming a better moun-
tain runner can start with something as simple as including plenty of elevation change on your long and easy runs — and next aim to include some hill repeats. Initially, focus on uphill reps, with sessions consisting of around 20min of very hard efforts on hills (that take 3-7min to ascend), with long recoveries between. As race day approaches, transition to slower-tempo efforts up longer hills, for a total of 30-60min uphill running (making room for short recoveries in between). And doing some reps on hills so steep that you have no choice but to hike them will help you become a faster uphill hiker. If such a gradient isn’t available, try loading up a pack with several kilograms of water — suddenly every hill will feel a lot steeper! Once you’ve started walking, avoid the common trap of refusing to switch back to running. If the gradient of the climb eases off, you should be ready to immediately start running again (and the reverse applies when the terrain steepens). An example session for honing this skill would be to break up a series of 6min hill reps into three lots of running for 1min, then hiking fast for 1min.
Experienced runners will benefit from including some downhill reps during their peak 2-6 weeks of training leading up to their event. Consider this example session for developing your descending speed, and for conditioning your quads: Run hard uphill and downhill on a stretch that normally takes 7min to ascend, taking a 2min rest at the bottom, and then repeating the whole process twice more. Of course, the best way to become better at running mountains is to run in the mountains. But for those without such access, stair-running, or high amounts of repetitions of exercises like step-ups and lunges, will also help build the necessary strength. Developing your mountain-running ability can take both a lot of time and effort — but the places it’ll take you and thrills you’ll experience flying downhills will surely be worth it! Ben is an elite ultra marathon runner with podium finishes all around the globe. If you want help pursuing your trail-running goals, he also offers online coaching at Mile27.com.au.
SURVIVAL MODE TENDS TO KICK IN WHEN WE REALISE THAT WE HAVE PERHAPS BITTEN OFF MORE THAN WE CAN CHEW.
Photo by Alexis Berg
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WOMEN’S CORNER
Sun Safety By Meaghan Howard
Photo by Alexis Berg
I
t’s coming up, faster than we may be prepared for it —summer in Asia. Stifling humidity, soaring temperatures and UV indexes, and heat-training galore. Whatever the season, success and sanity for trail runners requires long hours outdoors, eating up elevation, and racking up miles.
But that UV index though… the hours under the sun along with the litres of sweat washing off the diligently applied sunscreen, often right into your eyes, add up. And fairer-skinned people fare worse in the sun, dealing with sunburn, premature ageing, sun poisoning, and a higher risks for skin cancer — which is not to say that deeper skin tones remain immune to sun’s dangers. When the UV index starts to climb, it’s imperative that runners find a way to balance skin protection with running and heat management. According to the data, compared with the general population, marathon runners have actually been found to have a higher incidence of skin cancer, in both malignant melanoma and non-malignant varieties.1 And when it comes to ultra runners, common sense dictates that for them increased
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training time outdoors would lead to an even greater risk.
Though altogether unavoidable for runners, taking the proper precautions can help minimise UV risks related to sun exposure. For instance, avoiding the highest UV-index times of day, from 10 a.m. to 2 p.m., is beneficial — but for runners doing massively long runs, or heat training, this isn’t always an option. A sun-smart runner needs to protect her skin, ensuring that the protection lasts the duration of the run. All exposed skin needs sunscreen. Seems easy enough, but unfortunately, it’s not quite that simple. Not all sunscreens are created equal — a fact especially important for endurance athletes.
UV RADIATION 101
Sun exposure comes from UV rays, which are part of the electromagnetic spectrum emanating from the sun. These wavelengths are divided into groups based on their length: UVA I, UVA II, UVB, and UVC. Most UVCs, which have the shortest
length, get absorbed by the ozone layer, so they aren’t an issue for us at the Earth’s surface.
Sun Protection Factor, or SPF, numbers are standardised worldwide and tell the percentage of UVB rays they can block. UVBs, or burning rays, are responsible for sunburns, and, until fairly recently, were blamed for most skin-cancer cases. SPF 30 blocks 97% of UVB rays, and SPF 50 blocks 98% of UVB rays — a modest 1% increase over 30 factor. UVAs, or ageing rays, however, pose a much higher threat than UVBs. Significantly more prevalent than UVBs, they easily pass through glass, gas, and clouds. Due to their long wavelengths, they are able to penetrate into the deepest layer of skin, causing not only premature ageing, but skin cancer, as they damage skin cells at the basal level of the epidermis.
SPF factors do not apply to UVAs, and no worldwide scale yet exists. In Asia, manufacturers typically use the PA+ scale. PA stands for Protection Grade of UVA rays, and is based on the Persistent Pigment
WOMEN'S CORNER
Darkening (PPD) reaction reading after 2-4h of sun exposure. The scale, developed in Japan, ranges from + to ++++. PA+ is a UVA protection factor between 2-4, PA++ is 4-8, PA+++ is greater than 8, and recently introduced PA++++ is a PPD rating of 16 or greater. Unfortunately, this scale does not indicate whether a product is effective at protecting from both types of UVA radiation. Besides the rating systems, sunscreens’ active ingredients are divided into two groups: chemical and physical sun-screening ingredients. Chemical ones — like avobenzone, octisalate, homosalate, and octocrylene — absorb UV rays, and thus break down over time. They can be irritating to sensitive skins, but generally produce very sheer formulations. Physical sunscreens — zinc oxide and titanium dioxide — physically block the sun’s rays, so they don’t degrade with sun exposure. They do, however, wipe and sweat off, easily. Though often tolerated by sensitive skins, these ingredients can leave a white cast after application.
SUN SENSITIVITY FOR WOMEN Some medications and topicals often used by women can cause increased sun sensitivity. Retinol (vitamin A derivatives, including Retin A), Accutane, and alpha hydroxy acid (AHA) toner or exfoliators can exasperate sun sensitivity, and runners using any of these should be extra cautious in the sun. With topicals (retinol and AHAs), avoiding use the night before a long run may be beneficial as well. What certainly isn’t a foreign concept in Asia is that clothing can offer excellent protection from the sun. Ultraviolet Protection Factor, UPF, or suncut, fabric has a standardised numeric rating scale like SPF — a rating of UPF 50 means 1/50th of UV rays will hit the skin. Unlike regular fabrics, suncut fabrics continue to protect when wet, and lighter colours offer as much protection as darker ones (particularly useful when trying to stay cool). A hat and sunglasses with full UV protection are important as well, as UV radiation can
cause a host of eye issues (including temporarily blindness down the road).
Being smart about the sun is crucial for everybody, but it’s especially important for endurance athletes logging long hours in the sun each week. Consistent use of a full-spectrum sunscreen on exposed areas, keeping skin covered with protective fabrics when appropriate, and wearing a hat and sunglasses will help even the highest-mileage runners effectively protect themselves from the dangers of UV rays.
RUNNERS’ TIP FOR SUNSCREEN The protection level of the sunscreen is only part of the battle, especially for endurance athletes. Sunscreen factors are only accurate when enough product is applied — for the face, use 1/4 teaspoon. Keep in mind, the protection needs to be reapplied every 2h. Sweat (and using water and ice for cooling off) compounds this. To help sunscreen stay on, try sealing a full-spectrum sunscreen with both an SPF and PA+ listed along with a makeup-setting spray, like Japanese product Privacy UV Face Mist, American spray-on sunscreen Coppertone Sport, or a product like Urban Decay All-Nighter (which is designed to seal makeup during hot weather). Remember that applying two SPF products does not combine the protection factor — your protection is only as high as the highest factor of the products applied (for instance, SPF 50 cream sealed with SPF 30 spray has SPF coverage of 50, not of 80).
Photo by Sunny Lee
Reference: Ambros-Rudolph, et al. “Malignant Melanoma in Marathon Runners.” JAMA Dermatology. Web (2006): jamanetwork.com/journals/jamadermatology/fullarticle/409166.
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NUTRITION
Key Anti-Inflammatory Foods By Katia Kucher Photo by Sunny Lee
I
nflammation is a very common issue for long-distance runners — intense training often has us deal with inflamed muscles, tendons, and delayed muscle soreness. When we have to deal with injuries or inflammation around the joints, the tendency for most runners, and athletes, is to rely on anti-inflammatory drugs (such as Ibuprofen) to reduce swelling and pain while running or after our run. Until recently, the notion was that taking anti-inflammatory drugs helps our training by reducing inflammation. But several research papers have shown that, in terms of recovery, inflammation is actually not a bad thing.
As a response, inflammation is a protective attempt by the body to start the healing process and remove any harmful stimuli in the tendons and muscles. After an intense training session, long run, or during the early stage of an injury, the body activates specific cells that attack the injured area by increasing blood flow, producing swelling, and stimulating the nerves that cause pain.
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Thus inflammation jumpstarts the healing process; a process that is crucial to healing our injuries and to helping us recover from long endurance runs and training. Without the initial inflammation reaction, the recovery process and healing would be slow and ineffective. Meaning that taking anti-inflammatory drugs after intense training or races may inhibit training adaptations. When you run, small micro-tears are created in the muscles — the faster, longer, or harder you run, the more intensely you contract the muscles and the more micro-tears occur. Micro-tears stimulate inflammation; the body then responds by delivering more blood, oxygen, and nutrients to start the healing process. But relying on anti-inflammatory drugs after training will slow the healing process of muscles, tissues, ligaments, and bones. Even taking anti-inflammatory drugs during endurance training has harmful effects — as they will stop the training-dependent adaptations in skeletal muscles, decreas-
ing the progress in muscle training and performance.
Not to mention, ultra runners on anti-inflammatories can experience permanent kidney damage. Ultimately, the idea is to keep away from anti-inflammatory drugs while training, running, or racing, to avoid causing any more damage to the body. The best option is to focus on a healthy diet that includes several anti-inflammatory foods, which will offer a natural way of controlling inflammation. If your body needs the foods’ anti-inflammatory property, it will absorb it.
Top 10 anti-inflammatory foods:
1. Fatty fish: Oily fish like salmon, mackerel, tuna, and sardines are high in omega-3 fatty acids, which are known to help reduce inflammation. To get the most and healthiest benefits from fish, make sure you bake or boil it (avoid fried or dried varieties).
NUTRITION
2. Dark leafy greens: Vitamin E plays a key role in protecting the body from pro-inflammatory molecules called cytokines. Great sources of vitamin E are dark-green vegetables like kale, spinach, broccoli, and collard greens. These vegetables are also high in other vitamins and minerals, like calcium, iron, and disease-fighting phytochemicals.
3. Tomatoes: Red tomatoes are rich in lycopene, which helps reduce inflammation in the lungs and throughout the body. Cooked tomatoes, or tomato sauce, contain even more lycopene.
4. Nuts and seeds: Another source of healthy anti-inflammatory fats is nuts and seeds, especially almonds (which are rich in fibre, calcium, vitamin E, and antioxidants). Other nuts and seeds such as walnuts, pecans, pepitas, and sunflower seeds can all help the body to fight off and repair damage caused by inflammation.
SALMON WITH TURMERIC, GINGER, AND CORIANDER Ingredients:
1/4 cup low-fat plain soy yogurt 1/2 teaspoon ground ginger 1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/2 teaspoon Himalayan pink salt
1/4 teaspoon ground black pepper 1/4 teaspoon cayenne pepper 4 skinless salmon fillets
Directions:
1. Heat oven to 250°C. In a small bowl, combine yogurt, ginger, turmeric, coriander, salt, black pepper, andcayenne pepper. 2. Use non-stick cooking paper. Place salmon on pan. Spread yogurt mixture on top of fillets, dividing evenly. Bake until fish is just opaque throughout, 12-14min.
5. Beets: This deep, bright-coloured vegetable is full of antioxidants and nitrates. 3. Serve with fresh, cubed mango, on a spinach salad or a bed of whole Beets, or beetroot juice, reduce inflammagrain rice. tion, protect against cancer and heart disease, help improve runners’ performance, and maximise endurance by increasing tation in raw apple-cider vinegar creates General guidelines for an anti-inflammatory blood-flow capacity and reducing your beneficial inflammation-fighting bacte- diet: ria. Use it in salad dressings, or drink it muscles’ oxygen needs. straight, daily. •Fresh produce, daily •No processed foods 6. Berries and fruits: Because of their high level of antioxidants, all fruits can 10. Spices: Turmeric is as potent as Ibu- •No fried foods made using cheap oils help lower inflammation — but berries are profen, it helps to switch off a NF-kappa B, •Use extra virgin olive oil and coconut oil even more beneficial due to the powerful a protein that regulates the immune sys- •Eat avocados, tomatoes, cucumbers, etc. chemical called anthocyanins, which gives tem and triggers the process of inflamma- •Tart cherry juice, cucumber juice, and them their rich colour. Oranges and lem- tion. Ginger also helps to reduce inflamma- celery juice •Lots of superfoods and sprouted foods. ons contain a bioflavonoid called nobiletin, tion in the intestines. •Green tea and water which also helps to reduce inflammation. On the other hand, you should try to avoid •Nuts: almonds, walnuts, pecans 7. Tart cherries: This is one of the highest certain foods that add inflammation to the This shouldn’t be a restricted diet, but anti-inflammatory foods. Tart cherry juice body: more of a lifestyle change — try to find can not only reduce inflammation, but, ways of including some of the anti-inflamsimilarly to beetroot juice, it can improve •Milk and dairy products an athlete’s performance level. Make sure •Sodas, diet sodas, and other sugary bev- matory foods in your daily diet and remember to avoid processed foods and sugyou consume tart cherries, not sweet ones, erages as the latter varieties don’t possess the •Red meat (like burgers and steaks), and ar. Inflammation management is not only processed meats (like bacon and sausages) beneficial for your athletic performance, same beneficial effects. •Charred foods (off a BBQ, for example) but also for your overall health. 8. Olive oil: Healthy plant-based fats, like •Sugar (no surprise here!) Katia, owner of d.BeFit, is a NASM-certified olive oil, are inflammation-reductive. A •Partially-hydrogenated oils, margarine. compound called oleocanthal found in •Refined carbohydrates (white bread, personal trainer, is a NASM Sports Nutrition Specialist, is PT Global-certified, and is olive oil has been shown to have similar white pasta and rice, pastries) TRX-certified. effects as anti-inflammatory drugs on the •MSG, yeast extract •Processed salt body. •Processed foods 9. Raw apple-cider vinegar: The fermen- •French fries.
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NUTRITION
Sweet Trail Running and Diabetes By Michelle Lau
S
for diabetic athletes. For individuals with Type 2 diabetes, exercising can improve blood-glucose control, and may even alleviate diabetic symptoms — however, for individuals with Type 1 diabetes, exercise does not appear to offer the same glycaemic-improving benefits. For the latter group, exertion might potentially cause fluctuations in blood-glucose levels and cause management challenges. However, all diabetic individuals are recommended to follow active lifestyles to achieve the many health benefits of physical activity, such as improved insulin sensitivity, stronger glucose tolerance, better weight Often affected by physical and cognitive fa- management, and reduced risk for heart tiguability, diabetic athletes are vulnerable disease. to two mechanisms in response to exercise: hypoglycaemia or hyperglycaemia. Hyper- Be it hypoglycaemia or hyperglycaemia, glycaemia is more likely to arise with the symptoms and physiological downfalls of anticipation of high-anaerobic activity, or both conditions include dizziness, blurred during short, intense forms of anaerobic vision, tingling of hands or tongue, dehyactivity due to heightened adrenal respons- dration, confusion, irritability, and poor es. Hyperglycaemia can also occur when physical coordination — all of which negcarbohydrate or insulin intake exceeds uti- atively affects sports performance. lisation. Hypoglycaemia, on the other hand, usually occurs 1-2h after exercise. Still, impaired sports performance is often a result of improper fuelling; an inadequaBut exercising should not be a barrier cy of delivery of supplies to muscles, thus
ports performance can be hindered by either a hypoglycaemic (low blood glucose) or hyperglycaemic (high blood glucose) response to exercise — which is especially critical for diabetic athletes. Carbohydrates are the main energy source for trail running, but since diabetes affects carbohydrate availability and utilisation by the cells of the body, diabetes can have an impact on your body’s normal energy metabolism. So how can diabetic athletes take part in ultra running without compromising their health and performance?
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leading to fatigue and an inability to maintain work output. As such, diabetic athletes need to consider the effect that training and competition has on their blood-sugar levels. Regular self-monitoring of glucose levels before, during, and after exercise is required to avoid complications. Athletes with Type 1 diabetes need to be more cautious than Type 2 diabetic athletes, because controlling blood glucose for people with the first type involves injecting appropriate, and timely, amounts of insulin. Maintaining a fasting glucose level of 70-100 mg/dL is ideal, and this amount will help prevent both hyperglycaemia and hypoglycaemia.
All considered, for diabetic athletes, nutrition is critical for glucose management. Such individuals need to be disciplined in the timing and intake of healthy foods, and, in case of Type 1 diabetics, insulin administration relative to their exercise output.
Recommendations for Diabetic Athletes For diabetic athletes attempting to com-
NUTRITION
As fuel demands during exercise increase, more glucose is taken up into the muscles, which causes a decrease in blood-glucose levels. As mentioned previously, proper nutrition will help you achieve optimal performance during exercise. During exercise, most of the carbohydrate intake Eating at approximately the same time for athletes will come in the form of easily daily, not varying carbohydrate intake digestible and transportable sports foods, drastically from meal to meal, and pairing such as sports drinks and gels. carbohydrate with protein-rich foods, all these efforts will help maintain blood-glu- Proper nutrition and careful monitoring of cose levels in the recommended range (70- insulin levels will allow diabetic athletes to 100 mg/dL). Compared to the needs of the ‘run free.’ It might even be helpful for affectgeneral population, daily macronutrient ed individuals to pay strict attention to the recommendations are very similar for di- steps needed to prevent hypoglycaemia and abetics. Carbohydrate and protein intakes hyperglycaemia. Most complications can be must be met in order to maximise training avoided with the proper amounts of insulin, effects. Carbohydrates consumed in the food, and fluid intake before, during, and afform of sugars, starch, and fibre should ter exercise. With proper management, diabe balanced throughout the day and con- betic athletes can perform every sport, and sumed with a variety of other food groups. lead a healthy and active life! Fat consumption in the range of 20-25% of total daily calories provides needed calories, fat-soluble vitamins, and essential Follow these nutrilicious tips for optimal blood-glucose control during fatty acids. pete at their peak, both physically and cognitively, a proper diet and insulin regiment is key to optimal performance. Luckily, the negative hypoglycaemic effects associated with exercise can be avoided with proper nutrition.
trail running:
meet your blood-glucose targets, and make adjustments depending on how your blood sugar is responding to your training.
2. Check your blood sugar, regularly, and stay in a range that you and your physician decide is safe. 3. When training, always carry a readily absorbable form of glucose — glucose tablets, sports drinks, gels, or energy bars.
4. Eat and drink before, during, and after exercising. And don’t forget to drink up, as hyperglycaemia is worsened with dehydration, causing the body to lose additional water. 5. Fuelling strategies for diabetics participating in endurance sports are highly individualised, so consulting a sports nutritionist can help with developing an effective meal plan.
Michelle is a certified nutritionist (MSc.) and nutrition expert who specialises in sports nutrition, weight management, and pre- and post-natal nutrition. For more health and nutrition tips, follow her blog, Nutriliciousss.wordpress.com, or her Instagram and Facebook @Nutriliciousss.
The protein requirements for endurance athletes ranges from 1.2-1.4 g/kg of body 1. Plan meals, snacks, and beverages to weight, and 1.2-1.7 g/kg of body weight for strength athletes. As your daily exercise duration and intensity increases, so will your carbohydrate need. For individuals performing endurance exercises, such as trail running, the carbohydrate intake should be in a range of 7-10 g/kg of body (varies between brands and types): weight per day — and recommendations for general athletes should be adequate for FOOD PORTION SIZE diabetic athletes, too. For ultra distance, or very prolonged exercise, the requirement Bread 1 regular slice increases to 10-12g (see table for reference). English muffin 1 whole
Amount of carbohydrateS, in grams, in common foods
Diabetic athletes also need to watch the amount of carbohydrates they ingest daily. The type of carbohydrate (i.e., simple or complex, high or low on the glycaemic index — a table which lists the relative amount that a carbohydrate-containing food causes the blood sugar to increase) is not as important as the total quantity consumed. A good start for diabetic athletes is to consume complex carbohydrates, lean-protein sources, and appropriate amounts of unsaturated fats — such a diet is a good way to maintain glucose concentrations and to preserve glucose stores for anticipated activity.
Oatmeal, cooked
1 cup
Potatoes, mashed
1 cup
Pasta, cooked
Milk (0-2%, whole)
1 cup
15-23 30 20 45 30
1 cup
12-15
1 medium
30
Apple
1 medium
Fruit jam or jelly
1 tablespoon
Banana
CARBS (g)
15 15
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RACE DIRECTORY
Where To Race In Asia
DATE
RACE
DISTANCE
LOCATION
WEBSITE
15-May-17
Trail de la Grande Muraille de Chine
5 stages: 14.7km + 14.4km + 12km + 9km + 12km
China
contrastes.com/produit/running/trail-muraille-dechine-2017-2
17-May-17
TRACK Outback Race
520km in 9 stages
Australia
canal-aventure.com
18-May-17
Ultra-Trail Australia
22km, 50km and 100km
Australia
ultratrailaustralia.com.au
19-May-17
P1 Pulag 100
100km
Philippines
kotmtrailrun.com/pulag100k
19-May-17
Hardcore Hundred Miles
100mi
Philippines
kotmtrailrun.com/hardcore-hundred-miles
20-May-17
GreenRace Pottinger
6.5km and 13km
Hong Kong
events.tgr.run
20-May-17
Shangri-La Meri100k Ultra Endurance Race
24km, 45km, 55km and 100km
China
iranshao.com/register/reg_races/832938
20-May-17
Tianmu-7
50km
China
iranshao.com/races/988
20-May-17
Guanglu Island Mountain Maraton
21km and 42km
China
iranshao.com/register/reg_races/guangld
20-May-17
Laoshan 100
23km, 50km and 100km
China
iranshao.com/register/reg_races/laoshanutr
20-May-17
Runners Wild Bario Sarawak
50km
Malaysia
facebook.com/Runners-Wild-543404465766957/?fref=nf
20-May-17
Ijen Trail Running
21km, 42km, 70km and 100km
Indonesia
asiatrailmaster.com/ijen-trail-running
20-May-17
Trainic World 100 Mile & 100 Km in Sai-No-Kuni
100km and 100mi
Japan
trainic-world.com/index.html
21-May-17
Yatsugatake Nobeyama Highland 100km Ultramarathon
42km, 71km and 100km
Japan
r-wellness.com/nobeyama
21-May-17
Warwick Pentathrun – Warwick Credit Union X Country
4.6km
Australia
pentathrun.com
26-May-17
GlobalLimits Bhutan – The Last Secret
200km in 6 stages
Bhutan
global-limits.com/the-last-secret.html
27-May-17
The Beast Trail
4km, 12km, 25km, 50km, 80km and 100km
Taiwan
beasttrail.taiwanbeastrunners.com
28-May-17
Shangri La Challenge
100km
China
xtechallenge.com/shangrila.html
28-May-17
Kushigata Wind Trail
30km
Japan
kushigatawindtrail.com
29-May-17
Tenzing Hillary Everest Marathon
21km, 42km and 60km
Nepal
everestmarathon.com
3-Jun-17
MGD 100
10km, 25km, 60km and 100km
China
zuicool.com/news/archives/28034
3-Jun-17
TrailsPlus Mountain Trails – Macedon
10km, 30km and 50km
Australia
trailsplus.com.au
3-Jun-17
Mt. Difficulty Ascent
22km and 44km
New Zealand
mtdifficultyascent.com
4-Jun-17
3D Rotorua Off Road Winter Multisport Festival
5km, 10km and 21km; 42km Duathlon and 50km Adventure Race
New Zealand
rotoruamultisport.co.nz/wordpress
10-Jun-17
Shing Mun Summer Race
12km
Hong Kong
xterace.com/shingmunrace.html
11-Jun-17
Oku-hida Trail
11km and 30km
Japan
actrep-sports.com
14-Jun-17
LBC South Lantau Sprint
14km
Hong Kong
events.lantaubasecamp.com/lbc-south-lantau-sprint. html
16-Jun-17
Monogolia Action Asia 3 Day Ultra Marathon
60km and 100km
China
actionasiaevents.com
16-Jun-17
Oxfam Trailwalker Australia – Brisbane
55km and 100km
Australia
trailwalker.oxfam.org.au/brisbane
17-Jun-17
Echigo Country Trail
2.5km, 15km and 53km
Japan
echigocountrytrail.com
18-Jun-17
Gobi March
250km in 6 stages
China
4deserts.com
24-Jun-17
Australian Wildlife Marathon
5km, 21km and 42km
Australia
australianwildlifemarathon.com
24-Jun-17
Mt. Hamiguitan Trail Race
10mi, 25km and 50km
Philippines
2ndhamiguitantrailrace.verticaltosky.com
80
| ASIA TRAIL • JUNE / JULY 2017
DATE
RACE
DISTANCE
LOCATION
WEBSITE
25-Jun-17
Eagle and Child
10km and 22km
Australia
perthtrailseries.com.au/blog/eagle
30-Jun-17
Altai Ultra Trail
30km, 55km, 100km and 135km
Russia
asiatrailmaster.com/events/2017/6/30/altai-ultra-trail
7-Jul-17
3 Marathons in 3 Days
126km, 63km, 42km and 21km
Australia
3marathonsin3days.com
8-Jul-17
TransQilian 100
50km and 100km
China
ultraqilian.com
8-Jul-17
Genghis Khan Festival
11.5km, 21.5km and 42.5km
China
grasslandextrememarathon.com
9-Jul-17
World Geopark Trail
10km, 42km and 60km
Japan
actrep-sports.com
9-Jul-17
Trainic world Chichibu Trail Run
43km and 50km
Japan
trainic-world.com/index.html
14-Jul-17
Iran Ultra Challenge
100km
Iran
xtechallenge.com/iran.html
21-Jul-17
Fuji Mountain Race
15km and 21km
Japan
fujimountainrace.jp
22-Jul-17
Mid-Summer Race 2 – N.T.
12km
Hong Kong
xterace.com
22-Jul-17
Mt.Ikoma Trail – Summer
20km and 30km
Japan
actrep-sports.com
22-Jul-17
Myoko Akakura Mountain Race
5km and 25km
Japan
k-y-trail.com/myoko/index.html
22-Jul-17
TrailsPlus Mountain Trails – You Yangs
5km, 15km, 30km, 50km, 100km and 100mi
Australia
trailsplus.com.au
30-Jul-17
Okuhiei Aoki Tanada Trail
16km and 30km
Japan
actrep-sports.com
2-Aug-17
Mongolia Sunrise to Sunset
42km and 100km
Mongolia
ms2s.dk
4-Aug-17
The Magnificent Merapoh Trail
30km, 70km and 100km
Malaysia
asiatrailmaster.com/the-magnificent-merapoh-trail
5-Aug-17
Lamington Eco Challenge
8.5km, 21km and 42km
Australia
gonyaadventures.com.au
11-Aug-17
Run Larapinta
80.7km and 133.3km, 4 stages
Australia
rapidascent.com.au/runlarapinta
12-Aug-17
Devil's Ridge
25km and 70km
China
cnmtntrails.com
12-Aug-17
Ultra Sky Trail Challenge Chongli
10km, 30km, 50km and 100km
China
zuicool.com/event/ultra-sky-trail-challenge-chongli100km
12-Aug-17
Truth or Consequences
10km and 25km
Australia
perthtrailseries.com.au/blog/truth
17-Aug-17
La Ultra
111km, 222km, 333km
India
laultra.in
19-Aug-17
Mid-Aummer Race 3
10km
Hong Kong
xterace.com/midsummerrace3.html
20-Aug-17
Zao Trail
42km
Japan
actrep-sports.com
20-Aug-17
Hakusan Geotrail
250km in 6 stages
Japan
hakusangeotrail.com
26-Aug-17
GreenRace Forest Marathon
60km, 42km, 21k and 10km
Hong Kong
thegreenrace.sg/forest/full
26-Aug-17
Tenggeli Challenge
100km
Mongolia
xtechallenge.com/tenggeli.html
27-Aug-17
Four Trails Mini – Race 1: Hong Kong Trail
8.5km
Hong Kong
fourtrailsmini.com
27-Aug-17
Wonderland Run Grampians
2km, 8km, 20km and 36km
Australia
wonderlandrun.com.au
27-Aug-17
TrailsPlus Urban Trails - The Tan Ultra
4km, 12km, 21km, 42km, 50km and 100km
Australia
trailsplus.com.au
1-Sep-17
Superace Xinjiang
111km
China
superace-sport.com/superace/race/15
3-Sep-17
Trainic World Ogose – Tokigawa Trail Run
30km and 50km
Japan
trainic-world.com/index.html
9-Sep-17
Surf Coast Century
50km and 100km
Australia
rapidascent.com.au/SurfcoastCentury
9-Sep-17
Cardimax – Clark Ultramarathon
50km and 100km
Philippines
raceyaya.com
10-Sep-17
Tailwind Trail Chase
16km
Hong Kong
xterace.com/tailwindtrailchase.html
81
MARKET PLACE
ROUND THE WORLD
ACTION X
www.roundtheworld.hk
www.actionxstore.com
Shop A, 51 Bonham Strand, Sheung Wan T: +852 2745 6988
Causeway Bay Flat A, 1/F, Po Foo Building, 84-94 Percival Street, Causeway Bay
Mon-Sat: 11:00 - 20:00 Sun: 10:30 - 19:30
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
STARLIGHT SPORTS Shatin
Daily: 11:00 - 20:00
Shop 284, Level 2, Ma On Shan Plaza, Ma On Shan, Shatin, N.T. T: +852 2613 8995
Tseung Kwan O
Shop B05, Level 1, Nan Fung Plaza, Tseung Kwan O, N.T. T: +852 2410 9096
LANTAU BASE CAMP
Mon-Sat: 11:30 - 21:30
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
PRO RUNNER Shop L1A, Fitfort, North Point T: +852 2327 0488 Mon-Sat: 12:00- 21:00
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
82
| ASIA TRAIL • JUNE / JULY 2017
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
GONE RUNNING
www.gonerunning.hk
OVERLANDER
ALL WEATHER www.allweather.hk
13 1/F Tung Choi Street, Mong Kok, Kowloon T: +852 2384 8890 Mon-Sat: 15:00 - 21:00
PASSION RUN 2160 Rama4 Rd., Klongtoei Klongtoei Bangkok, Thailand 10110 T: +662 6729141 Mon-Fri: 11:00 - 20:00
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
ACTION PANDA www.actionpanda.hk Suite P, 4/F, Kwun Tong Industrial Centre Phase 2, Kwun Tong, Hong Kong T: +852 52118027 Mon-Fri 11:00 - 20:00 Sat: 13:00-19:00
夀䄀一䜀 匀䠀唀伀 䜀唀䄀一䜀堀䤀
䰀愀渀搀 漀昀 椀搀礀氀氀椀挀 戀攀愀甀琀礀 吀漀 䴀攀攀琀 䄀渀漀琀栀攀爀 匀栀愀渀最爀椀ⴀ䰀愀
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圀椀氀搀攀猀琀Ⰰ 戀甀琀 䴀漀猀琀 倀漀眀攀爀昀甀氀 䄀氀漀渀攀攀猀琀Ⰰ 戀甀琀 䴀漀猀琀 匀琀甀渀渀椀渀最
伀挀琀漀戀攀爀
㈀ 㜀
䬀愀爀愀洀愀礀 堀䤀一䨀䤀䄀一䜀 䘀漀氀氀漀眀 甀猀 䀀 洀愀砀椀爀愀挀攀挀栀椀渀愀 83
84
| ASIA TRAIL • JULY / AUGUST 2017