Asia’s first trail running magazine
March / April 2016
Training the Elites The Music Effect
11 Cool Gear and Nutrition Solutions to Turbo Boost Your Runs
Running When Life Gets Hectic
Sebastien Chaigneau:
The Soulman of Ultra Running HONG KONG HKD 48
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SINGAPORE SGD 9.90
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MALAYSIA MYR 12
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INDONESIA USD 5
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philippines PHP 235
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TAIWAN TWD 200
ASIA THE GREAT
OUTDOORS The outdoors beckons. You are captivated by its breathtaking sights, fresh air, blue skies and endless possibilities. When you get out there you can feel the pure intensity and excitement that comes from following your passions but the allure of the outdoors is different for everyone. Outdoor Channel unlocks a rich collection of stories, personalities, challenges and motivational forces that reflect the desire to get out there and be a part of passionate communities of outdoor lifestyles and events. #WhatGetsYouOutThere? Share your favourite outdoor images and stories with us on www.facebook.com/OutdoorChannelAsia
MARCH / APRIL 2016
asiatrAilmag.com COVER
40 Sébastien Chaigneau: The Soulman of Ultra Running
06
Photo: Sunny Lee Photo: Lloyd Belcher
64
56
48 Photo: V. Kronental
05 Editor’s Note 06 Race News Yadin Skyrun - China Ultra Trail Tai Mo Shan - Hong Kong Hong Kong Four Trails Ultra Challenge - Hong Kong The North Face Kathmandu Ultra Nepal King of the Hills Marathon Series – Lantau Island - Hong Kong Raid Laos - Laos Vibram Hong Kong 100 Ultra Trail Hong Kong Vibram Tarawera Ultra Marathon New Zealand LBC Valentine’s - Hong Kong King of the Hills Marathon Series – Tai Po - Hong Kong Green Power Hike - Hong Kong
33 TRIVIA
Asia Trail Surveys Its Readers
FEATURES on cover 40 Runner profile
Sébastien Chaigneau: The Soulman of Ultra Running
44 RACE
Training the Elites
48 Training
Running When Life Gets Hectic
REGULARS 56 Gear
11 Cool Gear and Nutrition Solutions to Turbo Boost Your Runs
58 FIRST STEPS
Easy Homemade Running Fuel
60 ASK THE COACH
Does Cross-Training Compliment Running Performance?
Photo: Sunny Lee
64 body mechanics
Fasciosis – New Paradigm in Overuse Injury
68 geek runner
The Music Effect
70 NUTRITION
What (and When) to Eat to Speed Up Injury Recovery?
72 Race Directory 74 market
Digital Edition
To read Asia Trail online, visit www.asiatrailmag.com
34 GRAND TRAIL
3
Editor’s Note
Editor: Clement Dumont
MANAGING EDITOR: Claudia Sing COPY EDITOR: Dominik Sklarzyk
CONTRIBUTORS: Alain Chu Andy DuBois Clint Cherepa Emilie Sancho Etienne Rodriguez John Ellis Joshua Steimle Karen Lo Katia Kucher Keith Noyes Nic Tinworth Richard Bull
PHOTOGRAPHERS: Sunny Lee Alexis Berg
Illustration Artist: Kirk Wescom Graphic Designer: Stephanie Chok
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 #15 Bimonthly ISSN 2409-5036
© 2016 Asia Trail. All rights reserved. The publisher makes every effort to ensure that the magazine’s contents are correct. However, we accept no responsibility for any error or omissions. All material published in Asia Trail is protected by copyright and unauthorized reproduction in part or full is prohibited.
Yan Long Fei running after his course record. Photo: Sunny Lee
Course Records Are Set to Be Broken
D
ue to the extreme frost conditions in which the participants of the Vibram Hong Kong 100 had to compete, trail running was all over the Hong Kong news. The various media outlets were astonished by the abnormally cold weather and how the frost trapped a large number of the event’s participants. What the media did not pay attention to, however, was how the leaders literally smashed the race to achieve unthinkable course records. The battle between the top-two participants, François D’Haene and Yan Long Fei, was one of the most interesting contests to follow (p. 18). I am still trying to figure out how they managed to run that fast (and I can’t help wondering if the record will be broken again next year). Yan crossed the finish line walking — a disappointment which will definitely have him back to take revenge! Though despite this fierce tournament, the two runners do have a lot of respect towards each other, displaying a competitive yet humble attitude; which is what makes trail running such an awe-inspiring sport in the first place. Another amazing and accessible athlete that Asia Trail had the chance of meeting in this issue is Sébastien Chaigneau. A runner with some impressive ultra course records, including wins at the Hardrock 100 and TransGranCanaria… that’s until these achievements were stolen (p. 40). Rest assured, trail running is not merely about setting course records, but is most importantly about enjoying the great outdoors. Even with a hectic life, there is always a way to squeeze runs into our ever-intensifying schedules (p. 60). After all, the numbers don’t lie: According to our recent survey, over 70% of our readers run at least three times a week — impressive!
asiatrailmag.com @asiatrailmag asiatrailmag
#asiatrailmag
Editor: Clement Dumont
5
Race News
China in the Skyrunner World Series China Mountain Trails - China www.cnmtntrails.com By Matt Moroz
Photo: Lloyd Belcher
G
one are the days of high quality trail races and elite trail runners being a uniquely North American and European phenomenon. Asia is now firmly on the global trail map and calendar with remarkable athletes like Mira Rai, Yan Longfei, and Dong Li leading the way internationally. Their success has led to ever-greater interest in what is going on in the Asian trail scene and what kinds of trails and races these athletes developed their skills on.
A platform has been created whereby the trail-running world gets to glimpse some of the stunning beauty that Asia has to offer. Although it’s difficult to imagine total shock when the world sees the majestic backdrops of Nepal, even here there are opportunities to wow with such different scenes, like those witnessed in Mustang. The same cannot be said for Hong Kong and China however, where almost every display of trail beauty provokes shock and awe from those uninitiated.
China Mountain Trails look to extend this excellent work and showcase a region perhaps even more slighted than Hong Kong. For every negative mumble of concrete jungle leveled at Hong Kong, we can multiply
Such strong preconceived notions are difficult to eradicate. China Mountain Trails aim to switch these perceptions a full 180°, and in the race which launches their series, Yading Skyrun®, they have the perfect opportunity.
The 29km course tucked away in some of the most beautiful mountains in Sichuan will see competitors face a high-altitude challenge spectacular enough to launch the Skyrunner ® World Series 2016. Offering 2,300m of gain, the course climbs at an average of 10% almost from the start with the highpoint of 4,700m — making it the highest Skyrunner ® World Series race in history! Long may the rise of Asian trail running continue as we welcome everyone to enjoy the wonder that these mountain trails offer.
OTHER RACES ORGANIZED BY CHINA MOUNTAIN TRAILS
DISTANCE
DATE
Devil’s Ridge in the Gobi desert
25km, 50km and 100km
10 Sept
Huangshan
6
by a thousand when we think of the way the global community pictures China. A mass of construction work, mass population, and dangerous levels of pollution are the images we are so used to and quite fairly so. Although similarly to Hong Kong, there is another far more attractive story to be told…
| ASIA TRAIL • MARCH / APRIL 2016
21km and 42km
Jan 2017
Race News
Running 100mi around
the Highest Peak of Hong Kong Ultra Trail Tai Mo Shan - Hong Kong www.ultratrailmt.com By Claudia ?????? Sing
W
hat is better than starting a new year with a race — a 100-miler to boot? Ultra Trail Tai Mo Shan, Hong Kong’s latest trail event, gave the brave ones an opportunity to take on the 100-miler challenge. The race connects local footpaths, ancient tracks, and forest trails around the foothills of Tai Mo Shan, circumnavigating Hong Kong’s highest mountain. French Antoine Guillon — the victor of the 2015 Ultra-Trail World Tour — won the inaugural edition, in 22h 29min. Compatriot Christophe Le Saux finished 40min after him, and Japanese Hiroaki Matsunaga rounded the podium in 23h 30min. Juan Fan Feng was the first woman to cross the finish line, in 28h 25min, followed by Fanny Wu Yi Hua and Ming Tsang Woon.
Speaking to Guillon after the race, he commented: “I had great ultra experience with the contrasting route that includes single tracks, bushy sections, and paved paths next to high-rise buildings. We were running next to cars, and then to monkeys, only a few minutes apart. I did not see the time flying with my friend Christophe, and it was a great way for us to explore Hong Kong — it was more than just competing.”
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| ASIA TRAIL • MARCH / APRIL 2016
Race News
French compatriots Antoine Guillon and Christophe Le Saux exploring Hong Kong around Tai Mo Shan. Photo: Daniel Chung
9
Race News
Tom Robertshaw
Comes Close to Meeting the Cut-Off Hong Kong Four Trails Ultra Challenge – Hong Kong www.facebook.com/HK4TUC
By John Ellis, GoneRunning.hk
I
t’s not often you beat a strong field of international runners with a new course record but still only get the title of the ‘fastest non-finisher.’
However, that’s what happened to Salomon rising-star and Tailwind Trailblazer, Tom Robertshaw, at this year’s Hong Kong Four Trails Ultra Challenge. After a gruelling 60h 38min, Robertshaw was the first to ramble down the hill to the Mui Wo ferry pier to kiss the ceremonial green post-box, but missed the 60h cut-off by barely minutes. HK4TUC was started by Andre Blumberg — Hong Kong-based German, ultra granddaddy, and USA’s 100-miler Grand Slam finisher — as a low-key, fat-arse-style challenge back in 2012. This year — its fifth edition — the punishing 298km, 14,400m D+, course still includes all four of Hong Kong’s original major trails — the MacLehose, Wilson, Hong Kong, and Lantau — and requires the runners to finish each trail self-supported, with help only allowed between trails. However, this year’s challenge saw the modest on-trail atmosphere complimented by an online buzz of epic proportions, with over 14,000 people tuning in to the HK4TUC Facebook page during the event. Even at the start line at 8 a.m. on Friday, January 1, the added excitement was already tangible, with 23 die-hard competitors (up from four in 2015) and Hong Kong trail-photographer extraordinaire, Lloyd Belcher, snapping medium-format portraits. However, just as quickly, the fanfare dissipated and the challengers disappeared off onto the MacLehose Trail.
The first day was fairly uneventful, with just a few wrong turns by some of the leading runners, and only one drop out. Robertshaw gradually pulled away and completed the reverse MacLehose (100km; 4,500m D+) in a little over 15h. With a quick transition to the Wilson, and minimal sleep, Robertshaw knocked off the dastardly Pat Sin Leng range before daybreak on Saturday, and looked good for his 1.5h buffer. Leading the chase was 2014 survivor and previous record holder (62h 10min), Vic So, along with Hong Kong’s only other Grand Slam finisher, Law Chor Kin, plus Lantau’s Emmanuel Geebelen.
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| ASIA TRAIL • MARCH / APRIL 2016
Photo: Patchanida Pongsubkarun
Race News In the women’s race, both Thailand-based doctor Katherine Welch and Singapore ultra-goddess Jeri Chua started out fast before both settled into a steadier pace. Welch was first to clock the MacLehose, in 17h 48min, ahead of Jeri’s 18h 17min, but was clearly struggling from severe anterior tibialis pain, and it was Chua’s F1style pit stop and transition that saw her hit the Wilson as 1st woman and 6th overall.
Out front, Robertshaw continued to look strong, pushing through the Wilson (78km; 4,600m D+) in 17h 30min, arriving by 6 p.m. on Saturday. Further back, Vic and Geebelen dropped around Tai Po (the first to a planned stop, the second due to injury), but a quicker pace saw The North Face 100 Hong Kong runner-up, John Ellis, and last year’s only HK4TUC survivor, Jag Lanante from Thailand, move up the rankings to third and fourth, respectively. Heading into the second all-nighter, all the leading runners seemed to struggle with the easier Hong Kong Trail (50km; 2,000m D+). Robertshaw once again led from the front, with a respectable 9h 30min, before taking a little kip ahead of a two-stop car ride to Mui Wo. Behind him, Ellis temporarily overtook Law just before Parkview, with both completing the trail with plenty of time for the 8 a.m. fast ferry. After a war of attrition, it was just Chua left for the women, steadfastly marching onward to catch a ride from the Peak later that day around 3 p.m.
Despite a magnificent run to date, Robertshaw was now starting to bump up against the 60h cut-off time. Coming off the ferry, he needed to lap the Lantau Trail (70km; 3,300m D+) in just 12h 45min — compare this to his 9h 13min on fresh legs for fourth place at the Lantau 70 only a few months beforehand. He was joined by Law on the climb out of Tai O, with the two hitting Lantau Peak just seconds apart, before a late surge saw Robertshaw cruise to a comfortable win in 60h 38min, well ahead of a brave Law in 61h 34min, who conquered the Lantau Trail in just 12h 49min.
Speaking after the challenge, Robertshaw modestly reflected: “I felt happy just to complete the challenge injury-free. I liked that it was a challenge… as it was a chance to just be out on the trails and enjoy them, without the pressures of a race… I definitely think that someone can do sub-60h.”
Rounding out the top-five were Ellis in 63h 47min, Lanante in 66h 50min, and Canadian Mark Green in a very credible 73h 43min, despite hardly sleeping for four nights and without a ‘miler’ to his credit previously. Sixth home, and the first lady to ever survive the HK4TUC, was Chua, in 77h 10min, before wrapping herself around that magical green Mui Wo ferry post-box. Looking forward to 2017, founder Blumberg is determined to maintain the original character of the HK4TUC: “I was surprised about the huge interest in this year’s challenge, and it shows that ultra runners are increasingly looking for that next level of very hard endurance events.”
Next year, the plan is to re-emphasise the solo and selfsupported character of HK4TUC. “The challenge is about you — and you alone — and the trail,” says Blumberg. “It is a boutique challenge that appeals only to a fringe segment of the ultra running community, but these individuals are very much in favour of the raw nature of the challenge.”
And the numbers speak for themselves. Barely one week after the 2016 edition of the event concluded, all planned slots for a whole year ahead are already taken up, in fact a waitlist had to be established. Will we see anyone break 60h in the future? Blumberg is confident that it is just a matter of time. “Just like in many other events, we can see completion times at HK4TUC come down, and sub-60h is achievable. But not to worry — we have plenty of ideas how to make the challenge harder in case this happens.”
Tom Robertshaw’s Split LOCATION
START
END
DURATION (HOURS)
MacLehose
Fri 08:00
Sat 23:15
15:15
Hong Kong
Sat 19:00
Sun 04:30
09:30
Wilson Lantau
Sat 00:30 Sun 07:15
Sat 18:00
Sun 20:38
TOTAL TIME
17:30 13:23
60:38
11
Race News
The Last Minute
Kathmandu The North Face Kathmandu Ultra - Nepal www.ultratrailkathmandu.com By Richard Bull
Photo: Anuj Adhikary
“A
great start to the year,” said one participant of the 2016 The North Face Kathmandu Ultra. If you’re running on the second day of the year with a blue sky and view of the Himalayas mountain range, then you might just have to say that. Especially when 2015 had been such a terrible year.
Indeed, the past year had brought Nepal a devastating earthquake, followed by a political crisis resulting in a de facto economic blockade of Nepal by India. Cooking gas is hardly anywhere to be found (the city is cooking on wood), and petrol is available on the black market in used mineral-water bottles for around USD $3 — if you know where to get it. You’d think, then, that something positive, something able to bring people from around the world to run in Nepal, would be warmly welcomed! However, thanks to a risk-adverse bureaucratic decision, running events were banned from the National Park, which normally hosts the event. “It doesn’t mention that it’s allowed in the rulebook,” was the reasoning.
So, an absurd situation wherein helicopters, buses, jeeps, motorbikes, and picnicking hoards are all welcomed, but no running race competitors. Bravo! Despite a direct call from the deputy prime minister himself — “Allow at least three months for the rulebook to be updated,” was the unwavering response from the park warden. “And stop calling me.”
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| ASIA TRAIL • MARCH / APRIL 2016
A week before the event, four new trails were magicked up by resourceful staff, and some 230 starters, from 1280km distances, turned out, including many first-timers.
Three routes took in the highest peak near Kathmandu, at 2,900m D+. Village views gave way to forest and mountain vistas. Most of the way the trail was covered by pilgrims’ stone steps — which, while helping on the climbs, got the thumbs down for the descents. Inevitably, some people lost the way. “Thanks also to the Nepal army athlete (the recent MSIG 50km third runnerup in Hong Kong — third due to losing the trail three times), who, running in a down-filled jacket, managed to compel us to run off-course so early in the run! Provided me and so many others with another 7-8km of pure morning trail-run bliss,” reported one runner.
The 80km event was low on women runners, with only Lizzy Hawker welcoming 2016 in with a race result. Boonthanit Suksodkeaw, from Thailand, lost her way — along with International Trail Running Association points — getting stuck in a dense stand of bamboo, leaving her unable to climb up, unable to go down, and proving the indispensable value of a whistle, compass, and emergency blanket (not to mention iPhone) for the dispatched search-and-rescue party.
Race News
New KOTH
Route on Lantau King of the Hills Mountain Marathon Series – Lantau Island www.seyonasia.com By Keith Noyes
F
or the first time in memory, it rained during an earlyJanuary KOTH race. Ongoing drizzle made for slippery conditions and generally slower times, but did succeed in cleaning up the noxious air that was plaguing the city the previous day. This was also the first running of a new KOTH Lantau full-marathon course, a change in response to the new guidelines of Hong Kong’s Agriculture, Fisheries and Conservation Department. Notably, the half-marathon route remained unchanged.
Will Davies fought off early challenges from Jeremy Ritcey, Michael Skobierski and Stefano Del Faverno, to pull away over Lantau Peak and win in 4h 2min 13s. Davies was the form-runner on the day and looked as a serious contender to repeating his King of the Hills title. Del Faverno surged past a struggling Skobierski on the final South Lantau Trail section, to claim 2nd, with Skobierski arriving in 3rd.
Valerie Lagarde was the first female finisher, in a time of 5h 2min 59s, and 16th overall. Lagarde seemed to have finally put muscle soreness behind her and appeared ready to run some fast
times this year. She would need to maintain her form because Nikki Han was less than 6min behind and picking up pace toward the end. Sayaka Matsumoto finished 3rd among the women.
In the half marathon, Steve Cale recorded his second consecutive KOTH half-marathon triumph (1h 22min 43s), turning a 50s lead over David Woo at Pak Kung Au into a 3min victory. Woo finished in third place last year and improved his time this year by 5min, earning 2nd place for his efforts. Anthony Rocher rounded out the top-three podium finishers with a 1h 27min 31s. Zein Williams ran a devastating race to capture the female title in 1h 33min 56s, which placed her 11th overall. Elsa Jeandedieu was 2nd, and last year’s winner, Emma Bruce 3rd overall.
The full range of KOTH participants’ ages was encouragingly wide. Ever-young Frank Pilkington, on the cusp of his 74th birthday, finished in 2h 21min 51s, and Kaya Noyes, still only 7 years and 10 months old, finished in 3h 16min 55s, becoming the youngest person ever to complete a KOTH race.
Photo: Sunny Lee
15
Race News
Allure of Laos Draws Runners Raid Laos - Laos www.raid-indochine.fr By Emilie Sancho
I
t’s finally time to leave the busy roads behind and head to the mountain and jungle trails of Laos. We are all here, about 25 runners, eager to land in Laos, where beautiful warm weather is waiting for us — along with our three minivans and the full team of Raid Laos.
After settling in a charming hotel in Luang Prabang — a city in northern Laos — we head for the banks of Mekong River. Temples are all around us and the colourful lights of the night market are already shining on our way back to the hotel. Gerard Verdenet — trailrunning legend who has run most of the toughest races around the world — introduces us his team (organisers, tracker, nurse, doctor, local experts, photographer) and gives us all the information we need to get ready for the coming five days, with 125km of mountain trails waiting for us. The majority of participants come from France — but also Switzerland, Singapore, and Luxembourg. After a good night’s sleep, we all take the road to Nong Kiau: 130km, 3h, 150 elephant-size potholes. We visit a weaving tribe village on the way, before reaching the ‘postal card’ town of Nong Khiaw.
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| ASIA TRAIL • MARCH / APRIL 2016
The next morning, let the race begin! Our first jungle experience leaves our minivan stuck in the mud on our way to the starting point. Our drivers remain really calm — and finally manage to get us unstuck. Once out, we head toward a small village where school children welcome us singing traditional songs. We give them the school materials we brought with us (pens, notebooks, balls).
These five days are a succession of ‘first times’ for all of us: We walk through rice fields, run into the deep jungle, meet water buffalos, snakes, and spiders. We also spend a night in a Hmong village, where our hosts cook for us two of their best piglets for dinner. We make a second school-material donation and attend the students’ traditional Hmong dance performance. This magical moment is followed by an invitation by the chief of the village to share local whisky. We all go back to Luang Prabang with our heads filled with memories — spending the last few days visiting the town’s centre, riding elephants, swimming in the crystal-clear water, and, finally, celebrating our last ceremony-award dinner together on a traditional boat, enjoying a beautiful sunset over the Mekong River. A true once-in-a-lifetime experience!
Race News
Polar Vortex Hits Runners at Hong Kong 100 Vibram Hong Kong 100
Ultra Trail Race - Hong Kong www.hk100-ultra.com
By John Ellis, GoneRunning.hk
A
s far as showdowns go, this year’s Vibram Hong Kong 100 Ultra Trail Race (100km; 4,500m D+) was right up there. Chinese rocket and courserecord-holder, Yan Long Fei, was back to defend his title on a relatively runnable course that suited the 2:15-marathoner. In his way stood 2014 Ultra Trail World Tour winner, François D’Haene, always at the pointy end and looking in ominous form after crushing all comers at the MSIG Lantau 50 to announce his return after a disappointing 2015.
Lining up alongside them was the deadly Spanish foursome of Pau Bartoló (winner of 2014 CourmayeurChampex-Chamonix and 2015 Tor des Géants), Jordi Gamito (fourth at the 2015 Hong Kong 100 Ultra) Paul Capell (first at the 2015 TransGranCanaria 83km), and Yeray Durán (third at the 2015 Lavaredo). A dream lineup — in fact, probably the strongest field ever assembled in Hong Kong for a trail race — was completed by Ultra-Trail Mt. Fuji and TransGranCanaria champion, Gediminas Grinius from Lithuania, Japanese elites Kazufumi Oose and Wataru Iino, Nepal’s Sange Sherpa, indoor-50km world-record-holder Michael Wardian, along with Stone Tsang and Vlad Ixel, the latter two both based in Hong Kong. With late withdrawals from UTWT champion Nuria Picas, and dual-Lavaredo and Eiger Ultra Trail winner Caroline Chaverot, the women’s race looked wide open. Luggage troubles in South America saw reigning-
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| ASIA TRAIL • MARCH / APRIL 2016
champion Wyan Chow rush back to Hong Kong with a late entry, while emerging Chinese superstar and 2015 UTWT runner-up, Dong Li, returned to try to go one better than last year.
Italy’s Lisa Borzani and Hong Kong-based New Zealander Marie McNaughton were also back after going toe to toe in a sprint finish for third place last year, while Silvia Trigueros from Spain looked strong after a fourth place at the 2015 Ultra-Trail du Mont-Blanc. For the locals, Valerie Lagarde, Nia Cooper, and Nicole Lau all had the potential for a podium place. With the Hong Kong Bureau of Meteorology predicting “cloudy and cold weather with a few rain patches” for race day, the European contingent would have been licking their lips, but the race started at a relatively sedate pace, with Pau Capell leading through the first water point at East Dam (11km) in 53min, a couple minutes behind last year’s pace.
Despite preferring more technical climbing races, it was Grinius who stretched the field early, dropping all but Yan, D’Haene, and Bartolo by the third checkpoint at Hoi Ha (36km), some 5min ahead of Capell and Duran. The frenetic pace continued on the coastal trail around Sham Chung and then up Kai Kung Shan (Rooster Hill, 399m), with Yan and D’Haene clocking in to Kei Ling Ha (52km) in just 4h 37min, a minute ahead of Grinius but 11min up on last year’s record time.
Race news
Nepalese Sange Sherpa cruising on Ma On Shan. Photo: Lucien Chan
The front pair built a 7min cushion on Grinius by Gilwell Camp (65km), but neither could make the crucial breakaway. As D’Haene commented, “On the trail, I think I feel a little bit better than him, but there is a lot of flat parts and road parts and he comes back.” Heading into the final stage, Yan clocked through Lead Mine Pass (90km) 2min ahead, but in front of him lay some blisteringly cold conditions on the long climb up Tai Mo Shan (957m). As expected, D’Haene fought back on that last uphill, explaining: “The last ascent, I catch him maybe 500m before the last summit and then I push and give all that I could on the descent. I think he was really cold and maybe a bit tired.”
Despite a small detour via the original MacLehose Trail, D’Haene cruised to victory in 9h 32min 26s, smashing Yan’s course record from the previous year by over 20min. Yan would finish a comfortable 2nd in 9h 37min 17s, followed in by Grinius in 9h 53min 51s for only the sixth sub-10h time in the race’s history. The Spanish contingent of Capell, Duran, and Gamito rounded out the top-six, with Tsang being the first Hongkonger home, in 10h 53min 2s for 8th. In the women’s race, Trigueros and Dong ran together for the first 30km, before Dong scooted off to build a 17min break by Kei Ling Ha. She managed to maintain this position and then build a 25min winning margin,
ultimately finishing in 12h 5min 32s, only minutes outside Claire Price’s 11h 58min 4s course record.
However, the real action was happening further back. Having started slow and steady, Borzani was beginning to make her move, advancing into third at Yung Shue O (45km) and then eking ahead of Trigueros by Beacon Hill (73km). Despite a tight battle, Borzani would hold onto 2nd in 12h 30min 41s, narrowly piping Trigueros in 12h 34min 23s. Unheralded Corinne Williams from the USA took 4th in 13h 19min 34s, with McNaughton the first of the Hong Kong contingent in 13h 55min 52s after battling stomach issues. Despite the record-breaking heroics up front, the race would also be remembered for other records, with a polar vortex bringing Hong Kong’s coldest temperatures in 59 years, including a minimum of −6°C (before wind chill) up on Tai Mo Shan. Even with a pre-race warning from race organisers, many runners were clearly unprepared for such cold weather.
The conditions were made worse by a traffic jam of ‘frost chasers’ on the final road descent, before intermittent overnight showers created a layer of slippery ‘black ice’ that made the final stretch impassable. The race was sensibly called off just after 5 a.m., with less than 1,000 of the race’s 1,839 starters able to finish, and a number having to be rescued by volunteers and emergency services later that day.
19
Race News
French François D’Haene and Chinese Yan Long Fei smashed the course record whilst running together for 90% of the course. Photo: Sunny Lee
Results Men - 100km 1
François D’Haene (France)
09:32:26
3
Gedinimnas Grinius (Lithuania)
09:53:51
2 4 5 8
Long Fei Yan (China)
Pau Capell Gill (Spain)
Yereay Duran Lopez (Spain)
Siu Keung Tsang (Hong Kong)
Women - 100km
09:37:17 10:06:42 10:36:04 10:53:02
1
Dong Li (China)
12:05:32
3
Silvia Ainhoa Trigueros (Spain)
12:34:08
2 4 5
Lisa Borzani (Italy)
Corinne Williams (USA)
Elisabet Margeirsdottir (Iceland)
10 Wing Yan Nicole (Hong Kong)
12:30:41 13:19:34 13:41:40 14:14:09
Runners experienced strong winds on the ridges. Photo: Sunny Lee
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| ASIA TRAIL • MARCH / APRIL 2016
Race News
100km World Champion
Wins Tarawera Ultra Tarawera Ultramarathon – New Zealand www.taraweraultra.co.nz
Japanese Yoshikazu Hara participated for the second consecutive year. Photo: Lyndon Marceau / marceauphotography.com
W
idely tipped to take out the internationally esteemed Tarawera Ultramarathon — second stage of the Ultra Trail World Tour — Sweden’s Jonas Buud didn’t have it all his own way, battling it out over two thirds of the distance with Australia’s David Byrne. Forty-one-year-old Buud — 100km road world champion — eventually broke the bungy cord between the two just before the 60km mark and charged home to take the 2016 title at the finish line in Kawerau in a time of exactly 8h. “The dirt road stretch really suited me so I was able to speed up and continue with that pace. The 7-10km was pretty heavy though,” says Buud. Byrne, 35, finished 2nd in 8h 22min 39s, and notably this being his first 100km attempt. The plan was to keep a good pace in the first 60km. Byrne says he was completely demoralised by Buud who “looked like he was just jogging, and then took off.”
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Ryan Sandes, from South Africa, completed the podium in a time of 8h 30min, with Japan’s Yoshikazu Hara finishing 4th in 8h 40min. “I decided to make a break in the technical section, as I knew runners like Hara would run away from me on the last 40km dirt road,” says Sandes. Meanwhile, Wellington’s Fiona Hayvice claimed 1st in the women’s 100km event in a time of 10h 34min. Australia’s Melissa Robertson came 2nd in 10h 56min, with New Zealander Fiona Eagles taking 3rd in 11h 24min. This year’s course was 102km, with the first 60km mostly on single tracks surrounded by beautiful lake views, while the last section took place across extended runnable dirt-road stretches surrounded by massive trees.
Race news
Participants run the first half of the race in the native New Zealand forest. Photo: Matt Trappe / trappephoto.com
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October 29th 2016 8:30am Mui Wo Lantau Island Solo or Relay Team of 4 70km, 3300m elevation gain and loss Applying for UTMB/UTMF Points Look for updates at www.lantaubasecamp.com/lbc-events Registration opens June 2016 at racematix.com
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Race News
Team Up for Valentine LBC Valentine’s Day Race – Hong Kong www.lantaubasecamp.com
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duo with your better half on Valentine’s Day seems like a great idea. However, listening to the couples at the finish line talking about what they experienced during the race made it seem that the event was a good relationship test. The first couple to cross the finish line, in 1h 32min, was Valerie Lagarde and Jeremy Ritcey (the two also being the organisers of the first edition of this event). They were closely followed by a last-minute team, Etienne Rodriguez and Martin Cai (as the latter’s wife recently broke her leg). The 3rd place team, consisting of Frances Lai and Kwan Wai Chun, finished in 1h 43min. The duo that received the audience’s ovation was 10-year-old Martin Pintrava and his dad, the team finishing in an impressive 1h 55min (that’s 13th overall). Several child-parent teams did actually compete in the event, successfully running this challenging 13km race, with 850m of climbing, across the Chi Ma Wan Peninsula.
10-year-old Martin Pintrava cruising down to the finish. Photo: Martijn Doekes
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Race News
Skobierski and Woo
Finally Claim Their First Win King of the Hills Mountain Marathon Series – Tai Po www.seyonasia.com
Photo: Lucien Chan
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fter remaining almost unchanged for over 30 years, the new course required deviating from the Ping Feng Shan ridge and skipping the very technical downhill section from Shun Yung Feng. Michael Skobierski took the lead after Sha Lo Tung and led from the front all the rest of the way, with PierreAndre Ferriere constantly hot on his heals. Skobierski finally opened up a 100s lead on the coastal trail, and was able to hold this position for the rest of the way. Skobierski finished in 3h 35min 47s, and Ferriere in 3h 37min 48s. Baptiste Puyou surged passed a tiring Guy Connell at the end, to finish 3rd, in 3h 42min 55s. After showing great potential at the KOTH Lantau race earlier this month, Skobierski got his well-deserved win. Asking him about what changes he recently made to his training regime to finally get that win, he reported: “I recently moved to Lantau Island, which allows me to do longer trail runs. I also found out more about hydration, by reading Asia Trail articles, and realised
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that I was drinking too much. Finally, I studied the route and created an elevation chart so I knew exactly what was coming.” In the women’s category, Nia Cooper and Valerie Lagarde ran together and encouraged each other until Lagarde fell off the pace, and Cooper won by 1min, in 4h 38min. Sherrin Loh completed the podium.
On the half-marathon distance, the battle for the win was extremely tight, with the first three finishing within seconds of each other. David Woo broke through to win his first title, in 1h 47min 28s. Romain Riche was only 5s behind, with an intense comeback on the final downhill, closely followed by Kevin Scallan 36s back. In the women’s race, the first three women — Emma Bruce (1h 54min), Iwona Gancarz (1h 57min), and Leung Ping (1h 59min) — finished within 5min of one another, and within the impressive top-15 overall.
Race News
Run for the Green Greenpower Hike – Hong Kong www.greenpower.org.hk
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stablished 23 years ago, this year the Greenpower Hike lined up 3,000 runners on three of its distances (10km, 25km, and 50km), finishing in the Big Wave Bay on Hong Kong Island. Henri Lehkonen won the 50km solo category, in 4h 18min, followed by Kwan Wai Chun (4h 25min) and Giuseppe Mollica (4h 29min). In the women’s race, Marie McNaughton defied the recovery strategy by winning in 4h 49min, just seven days after completing the
Vibram Hong Kong 100. Michelle Whitehead (5h 5min) and Rebekah James (5h 33min) completed the podium. The route has the particularity of offering more descents than ascents, finishing with the Dragon back ridge and its notably scenic views. The event, as usual, raised money for environmental education, and several school kids, as happens each year, attempted the challenge of running the 50km distance in teams of four.
The unstoppable Marie McNaughton on the Dragon back ridge. Photo: Leung Pui Sun
GRAND 174 km 7700 D+
101 km 4300 D+
RAIDDES pyRéNéES
9th edition
40 km 1300 D+
grandraid-cathares.fr
t 2 0 16 26 27 2 8 a u g u s l
Crédits photos : photossports.com / Illustrations : Grand Raid des Cathares
INFOS & SUSCRIBE
2016
13 | 14 | 15 october
CARCASSONNE - FRANCE
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INFORMATIONS & REGISTRATION
www.GRANdRAIdpyRENEES.cOM Tour des Lacs - 80 km - 5000m d+ Tour des Cirques - 120 km - 7000m d+ Ultra - 160 km - 10 000m d+
Start Vielle-Aure Start Piau Start Vielle-Aure
TRIVIA
MYANMAR EXPEDITION
A Running Adventure in the Warm and Mysterious Culture of Myanmar
In a Region Untouched by Tourists
3day Ultra Marathon - 60km / 100km www.ultramyanmar.com
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| ASIA TRAIL • MARCH / APRIL 2016
23 - 26 JUNE 2016
Organised by the experienced team of TransLantau
Asia Trail Surveys its Readers
TRIVIA
Asia Trail
Surveys its Readers 52%
run 3-4 times a week
20% would want to run 5+ times a week
66% conquer a long
20km+
69%
wear out 1-2 pairs of running shoes a year!
run each and every week
40%
of Asia-based trail runners will splurge at least
HKD 4,000
on trail gear this year — pricey!
According to votes, the most popular male and female ultra heroes are Kílian Jornet and Emelie Forsberg — the unanimously declared power-couple of trail running.
63%
travel overseas at least once a year to participate in international trail events
The top 5 key motivations for hitting the trails, time and time again:
1. Fitness 2. Health
3. Love of the Great Outdoors 4. Self-discovery 5. Adventure and adrenalinerush
Other notable international runners mentioned include: Scott Jurek, Anton Krupicka, and Anna Frost.
Most Popular
Closer to home, Hong Kong’s Stone Tsang and Singapore’s Jeri Chua have been declared definite favourites.
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Eiger Ultra Trail. Japanese runner along the foothill of the Eiger, Switzerland. Photo: Alexis Berg – Grand Trail
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| ASIA TRAIL • MARCH / APRIL 2016
GRAND TRAIL GRAND TRAIL is the first ‘exquisite book’ of photographs and texts dedicated to trail running. This is a book crafted by two brothers who began their journey in 2015 to explore the world’s most beautiful ultra-trails. It is also a book of emotionally potent stories, portraying the champions of this sport.
“This book is the work of two brothers. One runs, the other watches. One writes, the other takes photographs. Seeing this publishing adventure through to the end was rather like going together to the finish on an ultra, the category of mega-distance trail-running that we have chosen in order to tell the story of this sport. We offer documentation on a few races, but there are so many, thousands, yet to be discovered, some magnificent races on the other side of the world, and even finer ones very close to you,” Alexis and Frédéric Berg. Order online at www.grandtrail.info. 324 pages. Bilingual French / English. €49.50.
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Grand Canyon is a famous playground for trail runners in the USA. Photo: Alexis Berg – Grand Trail
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Chinese runner Yun Yan Qiao on his way to an amazing 3rd place at the Ultra Trail Australia, in the beautiful Blue Mountains. Photo: Alexis Berg – Grand Trail
South African Ryan Sandes flying over a riverbed in California. Photo: Alexis Berg – Grand Trail
Marathon des Sables. Around 50 participants from Hong Kong will experience running in the Sahara over 6 days and 250km. Photo: Alexis Berg – Grand Trail
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PROFILE
Sébastien Chaigneau The Soulman of Ultra Running By Nic Tinworth
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Sébastien Chaigneau – The Soulman of Ultra Running
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hen The North Face athlete and ambassador Sébastien (Seb) Chaigneau trains on his home ground in the French Alps, he is often accompanied by local non-human runners that were there long before we started hitting the trails for the fun of running and thrill of competition. This connection to nature and call of the wild, along with meeting new people and spending time in diverse cultures, is at the very heart of what drives his travels to races and places all around the globe, in an ongoing quest for new life experiences to share in.
I first met Chaigneau back in 2014, running around the hills of Kawaguchiko in Japan, with some friends, a week before the Ultra-Trail Mt. Fuji. As we were milling around looking intently at a map, trying to figure out where the trailhead was, out popped a smiling face, clad in bright yellow-and-blue The North Face gear. “Are you looking for the course?” he asked. “It’s that way!” he answered, pointing behind him with one of his poles. I immediately recognised his small pirate earring and chiseled jaw, and naturally enquired as to his availability for a selfie. Not only did he indulge me, but he made everyone else come in for a few more, and spent several more minutes giving us tips for the course before he wandered off to find a coffee shop, leaving with a smile, a wave, and a “bonne chance!” That’s Chaigneau in a nutshell — one of the most grounded and friendly endurance runners you’re likely to ever meet, always happy to give helpful advice whenever and wherever he can. As a child growing up in France, it was the wild expanses of nature that really captured his attention, sparking an affinity for the outdoors that led him from training and competing at a national level in the steeplechase to success and a long-standing love affair with trail and ultra running. He first dabbled in ultras in the early ’00s, running a 50km race as his first long distance, and then a few more of 2030km before he finished third at the Photo: Sunny Lee
tough 145km Diagonale des Fous on Reunion Island — his breakthrough moment. Since then, his meteoric rise to the upper echelons of endurance running has seen him finish topthree at the Ultra-Trail du Mont-Blanc (three times), win the Lavaredo Ultra Trail in Italy, set a course record and win the TransGranCanaria (twice!), and do the same at the gargantuan Hardrock 100 in the USA — among many other incredible race results.
Methodical and focused, even when he’s not running, Chaigneau follows a stringent cross-training plan, as well as works long hours developing products for several brands, including sponsors The North Face and OVERSTIM.s, and does it all while trying to balance out time with his wife and young child. You’d be forgiven for thinking he was a chronic overachiever, but the truth is he’s just passionate about everything he does, and it’s a passion that transcends merely being a ‘runner.’
“When I am at home, I am at home” he says, explaining that he travels more than 150 days out of the year for races and promotion trips. At home, it’s important for him to stay focused on being a husband and father. Waking up early to train, he’s back in time to make breakfast for his son, after which he takes him to school, and then works on business projects in the afternoon. After he picks his son up from school, he goes out for another training session. In the summer, aside from running, he loves to mountain bike, but in the winter, it’s backcountry skiing, mountaineering, and snowshoeing that he turns to — not unlike that other famed European athlete, Kíllian Jornet. What follows here are Chaigneau’s thoughts and views on a few of the topics we covered during our almost 2h-long discussion on all things trail and running related.
Traveling Around the World for Races The last thing Chaigneau wants to do is travel somewhere the day before a race, and leave the place the day
PROFILE
after. When picking a race, Chaigneau always looks for events that have a ‘special feeling,’ such as the UTMF in Japan, which has left a lasting impression on him and made the country one of his top places to visit. He speaks fondly of the ‘connection’ between land, the people, and their culture — a common theme throughout our conversation — and about the importance of getting to experience the culture and its people. “If you can, travel there a week before, and stay a week after. Meet the people, eat the food, explore and discover the land. There are more meaningful experiences to be had than just the race itself. Immerse yourself.”
Adapting Training to Different Races “Every race is different, and it’s important to think about the course you are going to be running on — what it’s like specifically and what the weather might be. For example, the UTMF in Japan is very different from the TransGranCanaria, and both are nothing like what you have here in Hong Kong with the humidity!”
In preparation for his first appearance at The North Face 100, Chaigneau included regular stair sessions into his training and came out two weeks before to acclimatise himself not just to a new course, but, also, to the temperature and humidity, and of course to make sure he wouldn’t suffer any jet lag. It also helped having The North Face friends like Stone Tsang available to drive him around to the different checkpoints, giving him valuable information on a race he wasn’t previously familiar with. “Two weeks before the race isn’t the right time to continue heavy training, but there are other things you can do to prepare. More important is to rest and gather some other experiences.” Running Your Own Race Chaigneau isn’t a big fan of using any running or pacing tactics, preferring to run according to how he feels.
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PROFILE
Being able to run your own race and not get caught up in what anyone else is doing is something Chaigneau sees as being critical to running a successful race.
“Race experience, mental experience, and meditation are key. The objective is to stay cool. A lot of younger and more inexperienced guys shoot off at the start to try and make a point and run for the glory, but they miss the experience of running with other people and having someone around to push you through the low points. Keep focused and don’t let anyone else distract you from what you are doing — stick to your plan. It’s a mental game.”
The Mental Aspects of Endurance Running The mind is just as — if not more — important to train as the body. Without focus and time spent on both, you are running at a disadvantage, especially in the later stages of endurance running, when your body might be hurting and your mind is telling you to quit. If you can beat that little voice inside your head, you will discover that amazing things can happen. Top runners across the world all have an impeccable mental resilience and fortitude. Chaigneau goes a little deeper than this, and attributes his race success to the following:
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• 10% is physical: The kind of training you do is important. Having a coach to develop a plan and following that plan doesn’t just condition your body, it gives you confidence. Making sure your body is prepared for the race ahead gives you the right foundation.
• 10% is hormonal: Recovering well after big races is very important. The general rule of thumb is four weeks ‘rest’ after a 100km or 100mi race. This gives your body time to replenish and rejuvenate its hormonal systems.
• 10% is physiological: You must ensure that you eat, drink, and sleep properly — during the race, during training, and when you are doing neither. Eating healthy and nutritious foods, along with getting the right amount of sleep, as well as training your body not to feel tired on races where you might be out for 16h+, is very important.
• 70% is mental: Chaigneau recounts a story from his UTMB race in 2008. At the halfway point, a friend he had been running with decided he’d had enough. He was physically fine, but his mind had decided to call it a day. Chaigneau, on the other hand, wasn’t having a
great one, but had the tenacity and mental will to continue. Together they persevered, finishing 19th and 20th. The next year, Chaigneau finished second.
Learning from Both Good and Bad Races Chaigneau has a depth of race experiences to draw from when he competes, and values the bad races as being just as important for learning as the good ones — if not a little more so. During a bad race at the TransGranCanaria he called it quits after pushing through several physical issues and wound up in the hospital for two days — apart from that, he has also, more than once, suffered debilitating stomach issues at the UTMB, stopping 7km from the finish in 2009 because his eyelids had frozen. On all such occasions, he knew his body well enough to know that it was the right time to stop racing and take care of the issues, lest he do anything that would lead to any longterm damage. “I think you learn more from bad races and results. A lot of the top runners, when they are competing, if they stop, I don’t think it’s because they aren’t going to get onto the podium, it’s because they know they want to keep their running career alive and not put themselves in a dangerous position with their body.
Sébastien Chaigneau – The Soulman of Ultra Running Chaigneau pacing the leading group on the first half of TNF100 Hong Kong. Photo: Sunny Lee It makes you a smarter runner knowing when it’s time to quit. If you are tired, that’s not a time to quit, but if you have a serious issue that won’t go away, you might have to. That’s OK, there will be another race.” Unfinished Business with the UTMB Having come so close, on more than one occasion, to winning the UTMB, does Chaigneau feel the need to go back one day and give it another shot?
“No,” he laughs. “The race changes so much — every year it gets bigger and bigger, and every year it’s almost a different race. I made second and third, and honestly that was because Kíllian [Jornet] was running [in 2009]. I knew I wasn’t going to win, so I didn’t expect that of myself. Running in 2011, again with Kíllian, Iker [Karrera], and Miguel [Heras], was incredible. We ran together for 160km — like a big, long training session. The race only really happened on the last 8km to the finish. Kíllian could have taken off any time he wanted, but didn’t. When one guy stopped to go to the toilet, everyone stopped. That was a very special race and I don’t think it would ever happen again, especially not these days.” On Not Burning Out There’s no denying that the popularity of, and demand for, ultra and trail races has increased considerably over the past few years. In Hong Kong alone, you can race almost every weekend from October to March. Are we spoilt for choice, or is this a global phenomenon — and should we be careful about the races we pick, lest we burn out from overrunning? “If you want to run for a long time, then I would pick two or three long runs a year (100km+), and maybe five or six shorter ones, 25-40km. Don’t run every week, or even every month. Think about and plan the races that
you want to do over the year and make sure they are spaced out to allow you time to recover. I know a lot of good runners who overdid it, burnt out, and never made it back to the level they were running at because they didn’t give themselves enough time to recover, and they mentally couldn’t accept that they needed to start again from a less competitive level and work their way back up. These things take time and patience.” His Motivations for Doing What He Does When he started running, Chaigneau concentrated on shorter distances, where speed and focus on the moment were vital components for success. After 2005, when he started to run longer-distance events, he found he was getting a new kind of pleasure from racing. There was more time for observing animals in the wild, and making a connection with nature. After a massive 2013 season that saw him win the TransGranCanaria and Hardrock 100, and finish third at the UTMF, he caught mono trying to repeat those successes the following year, which took him out for 11 months. This time off led to a rediscovery of those early sensations, and helped him recover mentally as well as physically. “I feel like I have rejuvenated myself considerably, and my motivations and passion for running are now at the levels they were at many years ago when I was running in a more athletic manner. So I am taking a lot of pleasure from running shorter and faster races now, which I wasn’t doing, or couldn’t have done, in 2013. My fresh mind and body, plus all the race experience, means that hopefully I have at least another 10 years of quality running left in me. Anyway, this is one of my objectives!”
As well as a passionate and vocal advocate for the trail running community in Hong Kong, Nic is also a freelance writer and branding creative, blogging when he can at hktrailrunner.blogger.com
PROFILE
Race Result 2015 1st STY (Japan, 81km, 4,610m D+)
2014 3rd Cursa de l’Alba – Marato de Montserrat (Spain, 42km, 2,550m D+) 2013 1st Hardrock 100, course record (USA, 160km, 10,000m D+) 3rd Ultra-Trail Mt. Fuji (Japan, 160km, 9,200m D+) 1st TransGranCanaria (Canaries, 120km, 7,000m D+)
2012 8th Otter Trail (South Africa, 42km) 1st La Moins’Hard (France, 38km, 3,400m D+) 2nd Lavaredo (Italy, 120km, 5,370m D+) 1st La Raid Gravona (Corsica, 20km) 1st TransGranCanaria, course record (Canary, 123km, 5,717m D+)
2011 3rd Ultra-Trail du Mont-Blanc (179.9km, 10,300m D+) 1st Lavaredo (Italy, 90km, 5,300m D+) 3rd TransGranCanaria (Canaria, 123km, 5,000m D+)
2010 1st The North Face Endurance Challenge Chile (80km, 4,800m D+) 2nd Ultra Trail du Sancy (France, 82km, 4,300m D+) 1st Olympus Marathon (Greece, 43km, 3,450m D+) 3rd The North Face Endurance Challenge Argentina (80km, 3,800m D+)
2009 2nd Ultra-Trail du Mont-Blanc (166km, 9,600m D+) 1st Libyan Challenge (Libya, 205km) 1st Grand Raid du Mercantour (France, 86km, 5,900m D+) 3rd Olympus Marathon (Greece, 43km, 3,450m D+)
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TRAINING
Running When Life Gets Hectic By Clint Cherepa
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rail runners have all had days, weeks, months, and even years when life seemed to be playing out in fast forward, with no time left for running and training. Top trail runners tend to be busier than average, and still squeeze in the necessary training and running to take podium finishes. Indeed, an abundance of time is not a common complaint. Sim Phei Sunn — an ultra runner from Singapore, with over 42 ultras to her name — has trained through hectic times. For example, having postgraduate studies and a full-time job while training for ultras. During this time, she maintained regular weekday runs and one or two back-to-back long runs. Many trail runners find themselves in the position of ultra runner Pavel Toropov, who lives in Shangri-La,
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China’s Yunnan Province. Toropov keeps a very busy running schedule. He runs twice a day and takes a day off every 10 days. A typical week includes two speed/track sessions, a hill session, a long run between 3-5h, and temporun session. He aims to hit 130-160km a week. He also includes strength training and core-exercise sessions into his weekly schedule. Toropov reflects: “Sometimes I have no work at all for a few days, or literally a couple of hours of work each week. But, then, I get a large project and will be translating all day, every day, for more than a week. I also work as a tour guide in China, which means being away for more than a week at a time sometimes.” Having an off-and-on schedule can really mess with a training program, and requires a consistent commitment to training.
Time constraints and finding the energy can be challenging. “When I have a lot of translating and a deadline pending, it is hard to find time to run, and then even harder to translate because I am too exhausted after training,” says Toropov. Whether your life is hectic right now, or sure to get busy in the near future, follow these tips from trail runners who have kept running during hectic times. Be Realistic As dedicated athletes, we like to reach for the stars, but this overreaching can sometimes leave us disappointed and can derail our training. Sébastien Bertrand is an ultra runner living in Chiang Mai, Thailand. He organises trail races and trips in Thailand with his company, Thailand Mountain Trail. This involves quite a
Running When Life Gets Hectic Bertrand exploring Northern Thailand. Photo: V. Kronental busy schedule. He comments: “I used to train more when I was an employee. I had less time but my schedule was more regular. It’s more difficult now.”
Bertrand focuses on staying realistic with his training. He notes: “Every week I’m not sure I can train as planned. Now I try to stick to three sessions a week. That’s my only target.” Toropov also concentrates on speed sessions and quality workouts, and drops the long run when he has a lot of work and not a whole lot of time. Missing unrealistic goals can discourage you, so set reachable goals. Being realistic will keep you on track.
Prioritise If you find yourself struggling to get your scheduled training runs in, it may be a lack of prioritising. It helps to sit down and write out a daily, weekly, and monthly priority list. Of course, family, work, and household obligations are of prime concern, but your training and trail running will take priority over TV shows, sitting in the hammock on a Sunday afternoon, or sleeping in. How you view your running will help.
“Running is not a chore to me. It gives me the breathing space and me-time to decompress and sort out my thoughts. So prioritising a run is not difficult,” says endurance athlete Sim Phei Sunn. Choosing your most important races, or A-type race, is also crucial. And, life always seems to get hectic right when you’re getting into your heavy training for a race.
Wyan Chow was the first-place woman at the 2015 Vibram Hong Kong 100. Chow says: “If I have a target-race, I will prioritise my training for the race. In other words, I will not participate in too many races. Otherwise I do not have enough time to rest.”
Consistency The whirlwind of a hectic schedule can be grounded with some consistency.
Chow feels that it is the consistency that helps her maintain fitness and stamina: “However busy I am, I will still make running and training an integral part of my life.”
Sim has found the same to be true: “When everything else is hectic or in a state of upheaval, having a routine helps to anchor me. It’s not just the effect of endorphins. The ritual of putting on my running gear and shoes, and stepping out, gives me a semblance of control and familiarity. It is like a self-reward and motivation for me to stay focused and finish up my other tasks so that I can go for a run.”
“Some running, and ‘smart’ running (quality stuff when you don’t have the time) is better than not running at all.”
Pavel Toropov Consistency in training is vital in terms of not losing strength, speed, and form.
Toropov agrees: “It is very easy to lose form, especially speed, and then it takes a long time to get back to where you were, so you must keep up your level as much as you can — some running, and ‘smart’ running (quality stuff when you don’t have the time) is better than not running at all.” Having a pre-written schedule and an abundance of intrinsic motivation will help.
Bertrand says: “For runners with a changing schedule, it’s very important to adapt to daily/weekly conditions.
TRAINING
The most important thing is to be motivated. You can plan everything when you’re busy. If you are unmotivated and tired, it’s difficult to go out and train.”
Get Creative When there just aren’t enough hours in the day, getting creative can help you get out on the trails and keep your volume up. There are days when you have no option but to multitask on the run. Sim has put this into practice. She will often plan out her day in great detail, thinking about her tasks — such as papers she needs to write or ideas for proposals — while on a run.
Many runners have also found ways to fit their running into their day by run-commuting. They run to and from work, or decide to go by foot when they literally run an errand. Chow used this to her advantage when she was in the police force by running back and forth to work — a 27km round trip. Always having running gear can be the prompt that gets you out running. When you find yourself with an extra hour to spare, you will not regret the running clothes stored in the trunk of your car. As Bertrand says: “Running can be done anywhere. You just need a pair of shoes.” Early Rise, Lunch Breaks, and Midnight Runs There is no bad time for a run. When your favourite time to run is crowded with other obligations and responsibilities, it is time to analyse other times to run.
“I had to adjust my running times to fit around the rest of my schedule. When I was studying and had evening classes, I switched around and did early-morning runs around my neighbourhood before I went to work. At another point, I often had to work late. So, I would either run around the office and head back to work, or return home and start running
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TRAINING
Training When Life Gets Hectic
around 10 p.m. For work trips, I never travel without my running shoes. I would be up at 5 a.m. and run in the hotel gym or outdoors before the day’s meetings began, or after the day was over. I remember hitting the treadmill at 1 a.m. on several occasions,” says Sim. Back Off and Simplify It Busy times in life are sure to come and go. There will be periods when finding the time to get to the trailhead will be tough, but it is always worth the effort. The more kilometres we rack up on the trails, the more evident it becomes that every stride is worth it. And, we somehow always come back from our trail run feeling more energetic and refreshed than before the run.
As Toropov sums it up, “We just need to get ourselves out the door and run.” Clint is currently in Nicaragua engaged in volunteer work, writing, and ultra training. He plans on returning to the USA this summer to run a ‘local 100.’ He can also be found inspiring runners of all levels at StrongerRunners.net.
Quick Workouts for Those Short on Time Pavel Toropov’s Quick Workout: Start with 4 x 1mi repeats, with a 400m recovery jog in between, and an increasing-to-decreasing interval pyramid, with minimal recovery: 400m, 800m, 1,200m, 1,600m, and back down to 1,600m, 1,200m, 800m, 400m. Also, do fartlek workouts, or short hill repeats: 3min running up, with running down as recovery, 5-10 times.
Wyan Chow’s Quick Workout: HIIT — or high-intensity interval training — is a training technique in which you give all-out, 100% efforts through quick, intense bursts of output, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up. For example, 50 sit-ups, 40 jump-squats, 30 push-ups, 20 jumps, 10 dips, 30s of burpees. Adjust to your ability and liking. Sim Phei Sunn’s Quick Workout: Do a shorter run as a warm-up session, followed by quick bursts of stair repeats, both up and down. This gets the heart rate up while building power and strengthening the muscles required for going up and down the trails. Clint is currently in Nicaragua engaged in volunteer work, writing, and ultra training. He plans on returning to the USA this summer to run a ‘local 100.’ He can also be found inspiring runners of all levels at StrongerRunners.net.
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RACE
Training the Elites By Andy DuBois
L
ooking at how the elites train gives fascinating insight into how hard they work to achieve their results. What does it take to run at the speed they run at over those ultra distances? Is it purely good genes, or is it all down to their training? In a tough sport like ultra running, you don’t succeed unless you are prepared to work very hard in training, but there is no question that good genes play a part.
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I’m fortunate enough to be coaching a number of elite runners in Australia and Hong Kong, and in this article we look at a sample training week for each of them, seeing how they differ and what common elements they have. The average runner won’t be as fast as them, and may not be able to handle the same volume, but the same training principles apply to everyone, so there is a lot to be learnt that you can apply to your own training.
Each of the athletes mentioned in this article was training for 75km+ events on trails across mountainous courses, so there are a lot of similarities in their training, but, as you will see, the training principles are applied a little differently for each of them. Before we look at each individual athlete, let’s consider some of the key principles and training sessions that I use with everyone.
Photo: Lyndon Marceau Photography / marceauphotography.com 1. Volume I measure training volume in time rather than distance, since how long a certain distance takes will depend on the terrain type. The volume each of these athletes can handle relies on how much available time they have, what their bodies can handle, and the environment they train in — but most of them run around 10-15h per week, which would equate to approximately 80-160km.
Many of them work full time, so training has to fit around work hours. Some are more injury prone than others, so they can’t handle as much volume or they need more frequent rest days. Training in the heat and humidity of Hong Kong is more taxing on the body than training through wintertime in Australia. Recovery takes longer in more extreme conditions, so this needs to be factored into the program. 2. Speed and Tempo Sessions This is a vitally important part of training. Typically, I would start athletes with shorter, faster speed work before progressing to longer tempo sessions, but I also take into account the variability in the response to training. Some athletes respond better to speed work, others to tempo sessions. Learning what works for each athlete is key to optimising results. Speed work usually consists of 6-10km hard running broken up into shorter intervals of 800-1,600m, whereas tempo work consists of 40-60min at the fastest sustainable pace, usually over undulating but runnable terrain. 3. Hill Repeats Given that all the races these athletes were training for had significant climbs, hill training is an essential part of the program. The balance between shorter faster reps and long steady hiking, or running reps, depends on the athlete. Shorter reps of less than 10min help develop one’s VO2 max and lactate tolerance; 10-20min reps are done at tempo intensity to improve aerobic threshold; and longer reps of 30min+ are more race-pace training. A mix of all three is beneficial for training, how
Training the Elites much of each depends on the athlete and their race, but I will aim for around 30min of short high-intensity hill reps, 40-60min of tempo reps, and 60120min of race-pace hill reps. What kinds of hills will depend on the race — we look to get more and more specific as the race approaches, so if the race has very technical trails, then the closer the race day, the more time we want to spend on similarly technical trails.
4. Strength Work This plays an important part in keeping athletes injury-free, and a part of my role as a coach has been devising individual strength routines for each athlete to help address any weaknesses so that they can keep running injuryfree. Working on dynamic range of movement and strength is the focus rather than just lifting heavy weights. Typical exercises would be one-leg squats, multi-dimensional lunges, and dynamic vertical core training.
5. Fast-Finish Long Runs Picking up the pace at the end of a long run requires discipline, mental toughness, and a strong belief in your ability. It would be far easier just to finish the run at an easy pace. If you can pull them off, these sessions are a real confidence-booster. As is the case for most athletes, they are performed at the end of a few days of hard training. When you can do a 45min fast finish at the end of an 8h weekend of training, you know you are race-ready. 6. Recovery The amount of training each athlete performs places a heavy load on the body, and so recovery is vital. Constant monitoring of fatigue levels, niggles, and stress levels helps determine when we need to back training off. Sleep and proper nutrition play a big role in making sure our bodies can handle the training, and if either is compromised then training needs to be adjusted. For the little niggles that occur in heavy training, most of the athletes have physiotherapists they see on a regular basis.
RACERACE
7. Mental Training Developing mental toughness is also an important part of a training routine. At the elite end of the field it is often that the competitors’ physical capabilities are very similar, and what separates the first-place finishers from the 10th has to do with the mind.
Mental toughness can be developed a number of ways, but I believe working on the mental together with the physical has better results than working on the mental side separately. Some of the sessions I give are done specifically to challenge the athletes mentally; fastfinish long runs are a good example of this. Learning to accept the pain in the legs as a sign of a good session — and therefore something to not only accept but strive for, and enjoy — helps lower the perceived rate of exertion, which then allows the athlete to push even harder. Every athlete has their own mental strengths and weaknesses, and working closely with each of them helps me get to know what we need to work on. Applying specific thoughts in times of hard training helps stay focused — for some athletes that might be counting to 10 repeatedly, for others it might be a key word, or two, or even a mantra they can recite, to remind them of proper running form. 8. Periodisation I use a training model a little different to a typical running periodisation model. The usual model starts with slow endurance work to build the base, and then gradually adds speed work, which then progresses to shorter and faster efforts as the race approaches. For an ultra, I don’t believe this approach is the most effective. I use a reverse model: Starting with short fast intervals and hill repeats, then developing that into longer tempo efforts, followed by race-pace efforts peaking around 3-4 weeks before the race. At the same time, the length of the long run and volume of the overall training program increases with the longest run, also occurring around 3-4 weeks before the race. The final 3-4 weeks we back off, once again adding some shorter faster efforts to freshen the legs up for the race.
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RACE
Photo: Christophe Aubonnet 1st at Hounslow Classic 2015 3rd at Skyrunning World Championships 2014 5th at The North Face 100 Australia 2014 1st at Surf Coast Century 2013
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TUE
Ben Duffus Duffus is an immensely talented young man who came to me after a DNF at the 2012 The North Face 100 Australia. Since then, he has progressed to be a world-class athlete, and probably the most talented ultra trail runner in Australia. This has come with a lot of hard work, as you will see.
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TUE
WED
THU
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80min speed session, with 6 x 1km efforts and 1min recovery 90min, easy Strength training
90min tempo run on undulating to hilly terrain, including 2 x 30min efforts, 5min recovery Strength training
Hill reps long climb, including 3 x 45min climbs, mixing hiking and running, hard up and comfortable back down 3h hilly 500m+ of vertical, last 30min fast but comfortable Day off
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Duffus loves technical climbing and dislikes track work, so we had to balance his program with speed work to make sure he has enough speed on the more runnable sections of a race so that he doesn’t lose ground on faster runners. On the climbs, there are few that can keep up with him, and when you see the hill training he does, you’ll understand why. This training schedule was a peak training week shortly before last year’s Skyrunning World Championships. It was one of his toughest (although not the longest) training weeks in his preparation. A combination of hill reps and tempo runs was the key for this week.
WED
THU
FRI
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60min strength training
90min undulating trail, including 3 x 20min hard runnable terrain, 3min recovery 90min, hilly but easy
60min strength training 60min easy bike ride
90min hill reps, including 4 x 7min hard up fast back down, 5min tempo, 2min recovery 3h easy run, with 600m+ of vertical up and down per 10km
4h with hill reps and fast finish, including 9 x 7min hills steady up easy back down, last 45min fast finish
Caine Warburton Warburton was a good club-level runner, with an impressive 5km time, who wanted to see what results he could achieve in longer distances. With a love of technical descending, a great turn of speed in his legs, and a willingness to suffer more than most, he had what it took to be up with the very best. Niggling injuries presented a constant challenge, but a combination of strength training and adjusting the program as we went culminated in a top 10 result at the Skyrunning World Championships, despite a bad fall mid-race.
This week was also building upon to the championships, and the focus was on some hard-tempo and race-pace efforts.
Photo: Timothée Nalet 9th at Skyrunning World Championships 2014 2nd at Buffalo Stampede 2014
RACERACE
Training the Elites Scott Hawker
Photo: Luigi Bottecchia 2nd at The North Face 100 Australia 2015 4th at Lavaredo Ultra Trail 2015 4th at Vibram Hong Kong 100 2014
Hawker came to me after winning a low-key local 100km race, and was looking to take his running to the next level. He had some niggling injuries that were affecting training and performance, which we addressed through some strength training. The next step was working on his mental game, helping him to believe he was as good as anyone else on the field. Once we got this right, the results flowed and culminated with a super-impressive second place at The North Face 100 Australia — smashing the course record by 20min and only a few minutes behind winner Dylan Bowman. This week was a typical week in the buildup to TNF100.
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WED
THU
FRI
2h long hill reps, with 2 x 30min alternating between 4min run and 1min hike, fast but comfortable back down, 5min recovery at the bottom 3h long run, easy but hilly Day off 75min short hill reps, including 5 x 5min hard up with easy back down
4h 30min long run, including 500m of vertical per 10km, last 45min fast finish
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Day off
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60min easy recovery run
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90min, easy
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Strength training
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THU
FRI
90min session with speed work, including 5min hard 2min easy, 10min hard 2min easy, 15min hard 2min easy, 10min hard 2min easy, 5min hard 60min recovery Strength training
2h with hill reps 3 x 3km hill reps, hard up with easy back down
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4h long run, with last 30min fast finish
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60min recovery jog
Stone Tsang Tsang needs no introduction to Hong Kong readers, with a string of impressive results over the last few years. He came to me looking to improve his performance at the Ultra-Trail du Mont-Blanc. After analysing his results, we discovered he was losing time to some of the top competitors on the uphill sections, so a plan was devised to work on his ascending speed as well as overall endurance. This week was one of the harder weeks in the buildup for the UTMB.
Photo: Claus Rolff 18th at Ultra-Trail du Mont-Blanc 2015, 2014 and 2013 2nd at The North Face 100 Hong Kong 2013
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RACE Wong Ho Chung
Photo: Sunny Lee 16th at Ultra-Trail Mt. Fuji 2015 4th at The North Face 100 Philippines 2015 2nd at The North Face 100 Hong Kong 2014
Wong is another very familiar name to Hong Kong readers. He came to me looking to step up to the 100mi distance at the Ultra-Trail Mt. Fuji. The jump from 100km to 100mi is a big one, and many find the extra distance extremely challenging. We worked on Wong’s endurance and tempo running to give his legs the extra stamina they needed to last the 100mi. A 16th place finish at the UTMF in a top-quality field confirms the ability he has — and he is only going to improve from here. This was a fairly typical week leading into the UTMF.
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Day off
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2h run, easy but hilly, 500m+ of vertical per 10km
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Orienteering
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60min, easy
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Day off
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3h with hill reps, including 2 x 7min very hard uphill reps, 10min easy recovery, and then 2 x 30min longer steady hill reps, on the downhills fast but comfortable, easy 3min recovery at the bottom
60min recovery run
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Day off
THU
60min, easy
FRI
SAT
SUN
MON
90min hill rep session, including 5 x 7min hard up with easy back down
90min tempo run, including 4 x 15min, 2min recovery on undulating terrain 5h hilly long run, 400m+ of vertical per 10km
90min, with last 30min fast but comfortable
Gill Fowler Fowler is a hugely talented athlete, who, like Tsang, needed to work on her uphill speed and get some more verticals into her legs. We added a lot more vertical into her training and a mix of running and hiking hill reps to develop her uphill speed. This is a fairly typical week for her building up to a 100mi race.
Photo: Lavaredo 1st at Monte Rosa Walser Ultra Trail 2015 4th at Lavaredo Ultra Trail 2015 5th at Wasatch Front 100-Miler 2014 6th at Ultra-Trail du Mont-Blanc 2013
5h run, hilly but very easy, looking for 500m+ of vertical per 10km, hiking anything steep, and last 40min picking the pace up just a fraction
Andy is an award-winning personal trainer and elite endurance athlete specialising in ultra running. You can find more useful info on his ultra running coach website (www.mile27.com.au).
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GEAR
11 Cool Gear and Nutrition Solutions to Turbo Boost Your Runs By Asia Trail
LULULEMON SURGE SHORT LINERLESS Lululemon.com.hk | HKD 550
These shorts — light and with no liner — are very welcome within the trail-running community, since many of us end up wearing tights to avoid chaffing. The sweat-wicking fabric brings comfort in hot weather, and the zippable pocket can securely stock away your empty gels on race day.
LULULEMON SWIFTLY TECH CREW TEE
Lululemon.com.hk | HKD 550
This unique shirt is seamless, and where it does have seams, these are flat and unnoticeable, making the tee really comfortable. Many brands claim to be made of odour-inhibiting fabric, but this one seems to actually work well (with its Silverescent technology). The shirt’s sweat-wicking material remains noticeably light.
NAKED RUNNING BAND
NakedRunningBand.com | HKD 420
This elastic mesh band for hydration (able to hold a flask or small bottle) is one of the most innovative products our reviewing team has tested so far. Highly versatile with its generous pockets, you can carry up to 1L of water without it bouncing. There are elastic jacket loops in the back, and we found these being great for carrying your foldable poles. Excellent for short distances, and a perfect addition to your backpack for ultras — a must-have product. KITSOUND OUTRUN
LIFESTRAW WATER FILTER
We found these weatherproof headphones, designed specifically for runners, both comfortable, even when worn for several hours, and considerably light, thanks to their micro-USB charging port built into the media controller on the cord (rather than on the earbuds themselves). The 5h battery life is enough for training and short races. A tip from our reviewer: Pass the cord into your hat or bandana to gain more freedom.
This easy-to-use straw can save you from dehydration during an unexpected situation on your exploration runs. With it, you won’t worry about drinking water directly from the stream, as the straw — with its microfiltration membrane — removes 99.99% of bacteria (and not to mention that it weighs only 57g).
KitSound.co.uk | HKD 538
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english.LifePlus.hk | HKD 238 straw, HKD 398 bottle
GEAR
SALTSTICK FASTCHEW
LUCHO DILLITOS
SaltStick.com | HKD 30 (1 roll of 10 chews)
LuchoDillitos.com | HKD 160 (12 pieces)
SaltStick’s chewable tablet aims to resemble the electrolyte profile that is lost out through sweat — supplying your depleted body with a balance of sodium, potassium, magnesium, and calcium. The chewable tablet can be an efficient alternative for those who don’t like to mix powder or effervescent tablets in water. There is a total of 100mg of sodium per 2 tablets, which can rapidly help you reduce the risk of muscle cramping and heat stress, a common issue caused by our unforgivably hot and humid weather.
A tasty guava paste processed in Columbia and wrapped in a dry leaf. This is a super-fruit natural alternative to gels or bars with an ecofriendly biodegradable wrapper, which will leave no trace on the trails. Definitely worth a try on your next run.
XOCO BLUE CHOCOLATE SHOT
BerryTime.com | HKD 160 (10 shots, a total of 60g)
A chocolate drink which is easy to prepare and savour after a training session. We enjoyed its mild cocoa taste with hints of herbs. The drink claims that its 500mg of reishi-mushroom powder extract is the ultimate anti-stress antidote — meaning that the shot can only do you good. ORAL I.V. HYDRATION FLUID OralIV.com | HKD 115 (pack of 4)
This ultra-concentrated hydration fluid is packed with crystalloid electrolytes that facilitate the uptake and delivery of water in order to hydrate your body’s cells more rapidly. The reviewer took one vial before a 4h race and did not experience problems with dehydration despite drinking only 500mL of water per hour. Science is still missing to back this product up, but it does indeed seem to improve your hydration levels, which is a good thing for the fast-approaching hot weather!
OVERSTIM.S ENERGIX GEL ENDURANCE & COUP DE FOUET OVERSTIMs.com | HKD 900 (box of 36 gels)
New to Asia, but already well-established in Europe (being a nutrition partner of none other than the Ultra-Trail du Mont-Blanc), these gels — packed with complex carbohydrates and vitamin B6 — are a very decent made-in-France gel alternative, especially if you find other gels being too sweet. The packaging makes them easy to open, and even easy to close, in case you don’t eat all of them — a feature which prevents any unwanted mess inside your pocket.
ARCTIC WARRIORS ENERGY HONEY SHOT BerryTime.com | HKD 170 (10 shots)
This 100% natural product tastes great, and the packaging is very easy to open, although you may find it difficult to get the entire product out all at once (which, on the bright side, may be good for making you eat it more slowly).
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FIRST STEPS
Easy Homemade Running Fuel By Joshua Steimle
T
he right running fuel not only helps you maintain energy levels while running but also aids in recovery and upkeeps your general health. Over the years, the motivation to improve performance and health, along with other life factors, has led me to a diet based primarily on wholesome plant foods. I’m also on a mission to make endurance racing more accessible, and let’s face it — store-bought racing fuel isn’t cheap. While I invest in a limited amount of off-the-shelf nutrition, I prefer my own recipes, ones which I can make easily and affordably at home. Here are three of my favorites.
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Easy Homemade Running Fuel
FIRST STEPS
Pre-Run We eat a lot of oatmeal (loaded up with fruit) and homemade granola in our family, but these meals weigh a bit heavily in my tummy before a run. I prefer to start the day off light with a banana and water, or almond milk, or a green smoothie. I’ve tried a lot of green-smoothie recipes and have found that it’s necessary to rely on ingredients you can consume consistently without gagging. Here’s a simple recipe that works for me: • • • • •
Water — or coconut water, or water kefir Ripe banana — or pineapple — preferably frozen (as sweetener) Other fruits as desired, preferably frozen Greens (spinach, kale, bok choi, choi sam, etc.) Flax or seed oil, for omega-3s (optional)
Need more flavour? Add peanut butter. If your fruits aren’t frozen, you can add ice (I find green smoothies much more palatable when cold). You’ll need a high-power blender, like a Blendtec or Vitamix.
Banana Zombie Skin Don’t let the name frighten you! The biggest fight you’ll have with this treat is not eating it all before you make it out the door. The recipe is deceptively easy. • •
A big pile of well-ripened bananas Chopped nuts
Mash all the bananas in a bowl, and mix in your choice of chopped nuts (I prefer almonds and walnuts). I’ve played around adding many other ingredients, some of which have worked — like fresh pineapple, cacao nibs, and other nuts — while others haven’t — chia seeds tend to produce an unpleasant flavour.
Some special equipment is required for the next step. You’ll need a dehydrator that includes plastic sheets you can pour the liquid onto. Smooth out the banananut mesh onto the sheet, so that the layer is about half as thick as your finger. I run our dehydrator at 57°C for 24h, which leaves the concoction leathery, somewhat crispy around the edges, and looking like... well, like zombie skin, much to my kids’ delight. It’s easy to cut into strips or squares and take on a run in a Ziploc bag. It also will keep well for weeks, although I find it rarely lasts more than a day or two around our house. What I truly love about this homemade running fuel is that it’s one of the few things I can eat when I’m several hours into a long run and I’m incapable of swallowing gels or Clif bars. If you’re into using whole, natural foods to fuel your running habit, the key is research and experimentation. There are a lot of good ideas out there. Hopefully these three recipes will get you on your way.
Joshua is the CEO of MWI (mwi.hk), a digital marketing agency, and a writer for various business publications including Forbes and Entrepreneur. He lives and runs in Hong Kong. You can contact him @joshsteimle or josh@mwi.hk.
Homemade Sports Drink The ultimate natural sports drink, in my opinion, is coconut water right from a fresh coconut. But since I don’t have my own tree, and buying dozens of fresh coconuts each week can get expensive, my fallback is this simple recipe. • • •
1L water Juice from 1 freshly squeezed lemon 1 tbsp honey
Sometimes, I’ll add lime juice. I used to include a dash of salt, but after reading studies indicating supplemental salt intake is unnecessary for endurance racing, I stopped doing this. I put the above formula into my drinking bladder, which I wear on my back. I add chia seeds when I carry bottles on the front of my running vest, and so I don’t have to worry about them getting stuck in a drinking tube.
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ASK THE COACH
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ASK THE COACH
Does Cross-Training Compliment Running Performance? By Etienne Rodriguez
I
t’s true to say that specificity in training is key to running at your optimum in a chosen race. If, for instance, your ambition is to perform at your best in a road marathon, a good portion of your training should be on the road. This is because road running, particularly at long distances, requires musculoskeletal adaptations. Tarmac is brutal at the best of times, but can be significantly worse if you’ve done all your training on softer surfaces. Running on an even surface also helps with neurological adaptations — for instance, your stride becomes more efficient, and thus, you’ll be able to better preserve energy.
If, on the other hand, you’re running a hilly course, you’ll want to train on hills. For the descents, you’ll want to ensure that you have the musculature around your knees to help you absorb the impact. For the climbs, you’ll want to develop the muscle fibres in your quadriceps to grind uphill as efficiently as possible. In either case, because of the specificity in mitochondrial growth, the most effective way to ensure these adaptations take place is to train on the same types of climbs and descents. Consider the following: Have you ever come from a road- or trackrunning background only to be beaten Illustration: Kirk Wescom
by slower runners in a trail race? I certainly have. Conversely, if you’re a strong trail runner, have you ever raced against road or track speedsters and felt out of your element? I use these as examples because road running and trail running are much the same disciplines — they are, for all intents and purposes, the most similar of the endurance disciplines, thus benefiting from similar forms of cross-training. But, while they are similar in their benefits, they are at the same time not the same.
This does not mean that there is no crossover, or transferability, between road and trail running (or, by extension, that there is even less point in cross-training where an even more disparate form of exercise is involved). I only caution that runners, if they want to optimise performance, should train in a manner that is as specific as possible to one’s race or goal. Indeed, it has been proven time and time again by people whose backgrounds are in track and road, and who have had tremendous success in trail running: Sage Canaday, Max King, Rob Krar, and Alex Varner, to name a few. (Having said that, I’d still argue that this is because trail running is in its early stages of development, and while competition is growing, it’s not at the level of other endurance sports like, say, road running, cycling, or triathlons.) At any rate, there is a transfer of benefits between similar endurance activities (e.g., running, trail running, cycling,
hiking, cross-country skiing, and, to a lesser extent, swimming), and I’ll look to explain why this is. 1. Weight Control Your running economy is directly related to your power-to-weight ratio. This means, very broadly (barring malnutrition and serious muscle atrophy, and supposing you continue training), that losing weight is the fastest way you’ll increase your speed and endurance.
Cross-training can be utilised with great effectiveness to burn calories, and thus keep weight off. As your body adapts to a particular activity, it becomes more efficient, more economical, and while this is precisely what you want, it reduces the number of calories burnt by that particular exercise. In other words, incorporating, say, swimming and cycling into your weekly training regime, will help you to increase your caloric expenditure. In the same vein, time off exercise, as a result of injury, often leads to weight gains. Provided you’re not exacerbating the existing injury, cross-training is often a good alternative to running in terms of keeping weight gain to a minimum during your time off running.
2. Cardiovascular Adaptations Running is unquestionably hard on the body — the impact of
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ASK THE COACH
Does Cross-Training Compliment Running Performance?
each stride stresses the muscles, joints, and skeleton. It is not uncommon, therefore, for runners to acquire overuse injuries. Other endurance athletes, like swimmers and cyclists, are less susceptible to injuries caused by overuse because the impact — particularly on joints and skeleton — is far lesser than that caused by running. As such, swimmers and cyclists can train in their respective activities far longer than runners can. While your muscle fibres adapt to specific types of training stimuli, your cardiovascular system doesn’t. For instance, if you are at 90% of your maximum heart rate, it doesn’t much matter whether you’re cycling, running, or swimming — the cardiovascular adaption will be the same. Crosstraining, therefore, can help supplement your training regime, and, during periods of injury, help to maintain your cardio.
3. Active Recovery For whatever reason, the temptation to run — even while sore from a hard week of running — is not uncommon. More often than not, you’ll complete the run without injury. But, occasionally, that run will aggravate what has been a slight niggle or fatigued legs, ultimately resulting in injury and unwanted time off. Crosstraining provides the means to include a workout into your day, while satisfying the urge to exercise.
Types of Cross-Training Cross-training is various in its forms, the benefits of which vary significantly in their respective transfers to running. As an example, weight training could be viewed as a form of cross-training, but the benefits are, at best, limited (excluding rehabilitation), and at worst, detrimental. In contrast, the gains acquired through ski mountaineering and cross-country skiing seem to translate very well
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to the discipline of trail running — Kílian Jornet, Emelie Forsberg, and Alberto Hernando being three examples standing as case studies of this.
• Elliptical The elliptical, or space walker, is used by various runners and trail runners, to both supplement their running schedules and as a means to recover from injury. The elliptical follows a similar action to cross-country skiing: Working the legs, but with an option to address your upper body, too. The elliptical stimulates many of the same muscles as when you run, and as such, it translates relatively well. American marathoner Meb Keflezighi — who boasts a 2h 8min personal best — integrates an outdoor elliptical machine (ElliptiGO) as a part of active recovery and to stimulate a cardiovascular workout.
Ultra marathoner Jason Schlarb has also used the elliptical to great effect. Prior to one of America’s most competitive 100mi races, Run Rabbit Run, Schlarb was forced to take three weeks off running due to a sustained hip injury. Rather than give up on the race, Schlarb spent up to 3h a day on the stationary elliptical after learning that it did not exacerbate the existing injury. With only one 5mi run in the three-week lead up to the race, Schlarb managed to win the prestigious event. Without question, his use of the elliptical was critical to his success at Run Rabbit Run, allowing him to sustain a high-level of cardiovascular endurance and stave off muscle atrophy.
• Cycling and Stationary Bike Cycling and the stationary bike can be used in much the same way as the elliptical, for recovery or to supplement an existing
running schedule. Sage Canaday is a proponent of using cycling as a tool to expedite recovery after, say, a marathon, or while injured.
• Aqua Jogging While training for 24h races, elite Australian runner Deb Nicholl turns to aqua jogging to form the majority of her training, citing that excessive mileage on the road or trail can cause her body to break down. In preparing for the Caboolture 24h race in 2013, Nicholl ran at most 60km per week on road, yet with the addition of aqua jogging she was able to achieve the second-highest total of any female in the world that year, with 239.5km over the 24h.
• Ski Mountaineering and CrossCountry Skiing Some of the world’s best trail runners have come from a background of cross-country skiing and ski mountaineering. In addition to building tremendous leg strength (both critical to climbing and descending), and developing huge aerobic capacities, ski mountaineering allows you to gain confidence and coordination when descending at high speeds. Such are the cardiovascular demands of crosscountry skiing that many of the highest-ever VO2 max scores come from cross-country skiers.
Conclusion
There is certainly a place for crosstraining as a means of supplementing and, potentially, improving your running. If you have a congested schedule, however, and you’re looking to optimise your running performance, your time would be best spent running. Etienne is a co-founder of The Green Race and race organiser with China Mountain Trails. He has competed in numerous trail, road and ultra races throughout Asia, Australia and New Zealand with notable wins including Stampede Ultra in New Zealand, TMBT 50 in Malaysia, and TNF 50 in Singapore.
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BODY MECHANICS
Fasciosis – New Paradigm in Overuse Injury By Alain Chu
“I
t’s the time to abandon the ‘tendonitis’ myth: There is no biological rational or clinical evidence for the use of non-steroidal anti-inflammatory drugs in treating tendinosis.” — K.M. Khan and J.L. Cook16
I describe the trail-racing season as “ITB Season,” because Iliotibial Band Syndrome is so prevalent during
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| ASIA TRAIL • MARCH / APRIL 2016
this period. People often attribute the pain arising from ITBS, along with other overuse-related injuries, to inflammation. However, true inflammation should be resolved in a few weeks, but pain frequently persists despite tons of anti-inflammatory medications, numerous chilling ice packs, along with tedious stretching and strengthening exercises. Are these
injuries really to do with inflammation? Perhaps there’s something being overlooked in the understanding of overuse injury? Myofascial-Skeletal System Excluding internal organs, our body is composed of bones, muscles, and fasciae. Fascia forms a continuous tensional network throughout the
Fasciosis – New Paradigm in Overuse Injury Athlete and physiotherapist Jacky Leung recommends stretching to prevent injury. Photo: Sunny Lee
Front of Right Knee Muscle
(Vastus Medialis)
Fascia
Fascia
(Quadriceps Tendon)
(Patellar Retinaculum)
Fascia
Fascia
(ITBand)
(Pes Anserinus)
Fascia
Fascia
(Biceps Tendon & Bursa)
human body, covering and connecting every single organ (or cell). Tendons, ligaments, joint capsules, aponeuroses, retinacula, and periosteal, all these are various forms of fascia. Fascia and muscle forms the “myofascial system,” which is a major but often-ignored system in contemporary medicine. The term “musculoskeletal system” should be amended to “myofascial-skeletal system,” in order to elucidate the importance of fascia.
Fascia transmits the force generated by muscle, as well as connects the bony structure together. Bony structures alone cannot function without the tension of the fascia and the contraction of muscle. However, muscle and fascia are two distinct structures. Muscle is largely composed of muscle cells, and has many nuclei in a single muscle fibre, which render muscle tissue to be able to turnover half of its contractile proteins in the order of 7-15 days.1 On the other hand, fascia is composed of collagen fibres, proteoglycan, and more than 70% water. Fascial tissue is also relatively hypovascular (hence the glistening, white colour), but rich with nerve endings (making it so painful once injured). Unlike muscle tissue, the collagen fibres in fascia turn over slowly
BODY MECHANICS
(Patellar Ligament)
with a half-life of 300-500 days,2 which implies that the renewal capacity is much slower than that of any other tissue. Muscle-Fascia Adaptation Discrepancy I describe this enormous difference in renewal capacity between muscle and fascia as the “muscle-fascia adaptation discrepancy,” which is the major cause of overuse injury.
As muscles strengthen and endurance progressively improves during training, the related fasciae have to sustain increasing stress from the muscle’s constant pull. Given time, the renewal of collagen fibres in fasciae may not be able to catch up with the development of muscle tissues, and microscopic damage of fascial tissues begins to set in. This scenario frequently occurs if the athlete doesn’t take adequate rest or increases exercise load too abruptly. Common Sites of Fascial Injury Common sites of fascial-tissue injuries are often the stress points, especially the junctions between fascia and other structures such as muscle and bone. Pain at the Achilles tendon, patellar tendon, hamstrings, and so-
called “tennis elbow” are just a few common examples.
Besides bony structure and cartilage, a “joint” is also composed of various forms of fascial tissues. Injured fascial tissues surrounding a joint are a common cause of joint pain, but this is often misdiagnosed as bone or cartilage problems. However, cartilage degeneration (unless completely worn out)3 wouldn’t cause pain — unfortunately this perspective is often overlooked.
Fascial Pathology: -OSIS not -ITIS It is widely assumed that tendon overuse causes inflammation and pain. However, as early as 1976, it has been documented that inflammatory cells (e.g., mast cells, macrophages) and prostaglandins (marker of inflammation) were absent in a condition known as “Achilles tendinitis” (-itis means inflammation).4 Giancarlo Puddu described this noninflammatory pathological change as “tendinosis” (-osis means disease, morbid, degeneration). Recent researches also confirmed that there were no histopathologic evidences of inflammation in chronically painful tendons or fasciae.5, 6, 7
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BODY MECHANICS
Fasciosis – New Paradigm in Overuse Injury
Distinct histological and biochemical findings of tendinosis:8 • Collagen disorganisation, loss of continuity: Collagen, in the form of parallel bundles of fibrils, is an important structural protein in fascia, bone, and cartilage — it supports and provides tensile strength to body structures.
• Collagen fibres thinner than normal: Collagen fibres in fasciosis have smaller diameters than those of normal ones.
• Collagen-fibre separation and fragmentation: Normal collagen fibres bond together to form a continuous strand, while pathological collagen fibres are separated and broken.
• High collagen ratio of Type I and III: Type I is the strongest form of collagen, which is found in ligaments and tendons, while Type III is the weakest, which is generally found in arterial walls, intestines, and skin — collagens in fasciosis are composed mainly of Type III. • Focal necrosis or calcification: Small, discrete areas of dead tissue, some of them have calcium deposition.
• Increased mucus-like substance in the fascia ground substance. • Inflammatory cells are absent: Inflammatory cells include macrophages and neutrophils, which are responsible for the removal of debris and secretion of chemical mediators to stimulate healing in case of bacterial infection or tissue damage. • No increase in prostaglandins: Prostaglandins are a family of chemicals that are produced by the cells and involved in bringing about inflammation.
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| ASIA TRAIL • MARCH / APRIL 2016
Besides tendons, the above-mentioned pathological changes can be found in various fascial tissues such as ligament (ligamentosis), fascia (fasciosis), bursa, retinaculum, tendon sheath, joint capsule, etc., and can be collectively termed “fasciosis.” Due to the poor intrinsic healing capacity, fasciosis is always intractable, and as such may take months to resolve even with proper treatment.
Dilemma of AntiInflammatory Management The diagnosis “fasciitis” and “tendonitis” are overwhelming in medicine, however, tendonitis is very rare, with the majority of chronic tendon pain actually being tendinosis.8 Diagnosis such as patellar tendonitis, plantar fasciitis, Achilles tendinitis, are all common misnomers. They should be amended to carry the -osis suffix. Misdiagnosis results in ineffective treatment, and, as such, current treatment relying on suppressing inflammation by NSAIDs (non-steroidal anti-inflammatory drugs) or icing must be re-examined. Ironically enough, NSAIDs and icing are commonly used in sports medicine despite ample evidence demonstrating that NSAIDs as well as icing will delay healing rather than help it.11-15 In fact, research reveals that inflammation is the first and most important step in tissue healing, without it healing cannot take place.9, 10 On the other hand, since it is now clear that fasciosis is not an inflammatory condition, then why use NSAIDs to suppress a nonexistent pathological condition? To resolve this dilemma, the current paradigm of inflammatory fasciitis/tendonitis has to be shifted to non-inflammatory fasciosis/tendinosis — with the aim of treatment being the promotion of healing and synthesis of collagen fibres, instead of suppressing inflammation and healing by NSAIDs and icing. Whether it’s inflammatory or noninflammatory, the occurrence of ITBS
and all of the other injuries among runners usually arises because of doing too much, too soon, too fast. Always remember to include adequate rest and recovery into your training schedule, to allow your body to have sufficient time to recuperate before taking on your next ultra challenge. Alain is an alpinist and physiotherapist. He is also known as the “Needleman” among trail runners, as he uses needles exclusively in treating sports injuries.
References: 1. Goldspink, G. “Cellular and molecular aspects of adaptation in skeletal muscle.” The Encyclopaedia of Sports Medicine, Vol. III Strength and Power in Sport. Blackwell Science, Oxford (1992). 2. Hardingham, T.E., Muir, H. “Binding of hyaluronic acid to proteoglycans.” Biochemical Journal 139.565 (1974). 3. Dye, S.F., Vaupel, G.L., Dye, C.C. “Conscious mapping of the internal structures of the human knee without intraarticular anesthesia.” American Journal of Sports Medicine 26.6 (1998): 773-7. 4. Puddu, G., Ippolito, E., Postacchini, F. “A classification of Achilles tendon disease.” The American Journal of Sports Medicine 4 (1976): 145-50. 5. Lemont, H., Ammirati, K.M., Usen, N. “Plantar fasciitis. A degenerative process (fasciosis) without inflammation.” Journal of the American Podiatric Medical Association 93.3 (2003): 234-7. 6. Murrell, G. “Understanding tendinopathies.” British Journal of Sports Medicine 36.6 (2002), 392-3. 7. Roels, J., Martens, M., Mulier, J.C., Burssens, A. “Patellar tendonitis (jumper’s knee).” American Journal of Sports Medicine 6 (1978): 362-8. 8. Khan, K.M., Cook, J.L., Taunton, J.E., Bonar, F. “Overuse tendinosis, not tendonitis. Part 1: A new paradigm for a difficult clinical problem.” The Physician and Sportsmedicine 28.5 (2000): 38-48. 9. Braund, R. “Should NSAIDs be routinely used in the treatment of sprains and strains?” The Pharmaceutical Journal 276 (2006): 655. 10. Woo, S.L.Y. “Tissue engineering of ligament and tendon healing.” Clinical Orthopaedics and Related Research 367 (1999): 312-23. 11. Almekinders, L.C., Baynes, A.J., Bracey, L.M. “An in vitro investigation into the effects of repetitive motion and nonsteroidal antiinflammatory medications on human tendon fibroblasts.” American Journal of Sports Medicine 23 (1995): 119-23. 12. Chan, K.M., Fu, S.C. “Anti-inflammatory management for tendon injuries-friends or foes?” Sports Medicine, Arthroscopy, Rehabilitation, Therapy and Technology 1.1 (2009): 23. 13. Dahners, L.E., Mullis, B.H. “Effects of nonsteroidal antiinflammatory drugs on bone formation and soft-tissue healing.” Journal of the American Academy of Orthopaedic Surgeons 12.3 (2004): 139-43. 14. Ferry, S.T., Dahners, L.E., Afshari, H.M., Weinhold, P.S. “The effects of common anti-inflammatory drugs on the healing rat patellar tendon.” The American Journal of Sports Medicine 35.8 (2007): 1326-33. 15. Takagi, R., Fujita, N., Arakawa, T., Kawada, S., Ishii, N., Miki, A. “Influence of icing on muscle regeneration after crush injury to skeletal muscles in rats.” Journal of Applied Physiology 110 (2011): 382-8. 16. Khan, K.M., Cook, J.L. “Time to abandon the ‘tendonitis’ myth.” British Medical Journal 324 (2002): 626-7.
GEEK RUNNER
The Music Effect By Karen Lo, Inner Edge Limited
I
n the realm of sport and exercise, music plays an important role. Nowadays, fitness centres blast music, professional swimmers enter the pool deck wearing waterproof headphones, famous singers are invited to perform at the Olympics, and many people hold on to music devices while jogging up and down the street. Whether one listens to music for aesthetic pleasure or stress relief, it is a form of media enjoyed by expert and recreational athletes alike.
The Psychophysical PsychophysicalEffects EffectsofofMusic Music Researchers have found that music can directly enhance sport performance in a variety of ways: arousal regulation, synchronisation, and dissociation.1
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| ASIA TRAIL • MARCH / APRIL 2016
1. Arousal Regulation Music is found to have a significant impact on our emotions and arousal levels and can thus act as a stimulant or sedative in training or during competition.2 For instance, fast, loud, and upbeat music can be used as an arousal-inducing strategy to psych oneself up, whereas softer, slower tunes can be used for their calming effect. Apart from a song’s rhythmic elements, the lyrics and extramusical associations (the meaning that the national anthem conveys, for example) can also influence our arousal levels.
Whether it’s the pre-race chills or the feelings of self-doubt that creep up during a game, athletes do experience emotional swings from time to time, and these oncoming emotions will affect performance. To this end, music can be used as a tool to alter psychomotor arousal and foster an optimal mindset.
2. Synchronisation
The synchronous use of music is when an athlete puts in conscious effort in his or her exercise movements to stay in time with the rhythmical elements of the tune they are listening to. In one of the
The Music Effect
more recent experimental studies involving differences in effects of synchronous and asynchronous music on cyclers, those who listened to synchronous music used 7% less oxygen than those that cycled with random background (asynchronous) music over the same distance.3
Ethiopian long-distance runner Haile Gebrselassie rose to fame not solely due to his two Olympic gold medals, but also because he was setting world records while running in sync with his song of choice — “Scatman” — matching his target stride rate with the tune’s tempo.4 This suggest that synchronous music can prolong endurance and increase productivity.
3. Dissociation
Another benefit of music lies in its ability of diverting attention from fatigue and pain, both of which are commonly experienced among athletes. These unpleasant bodily sensations will negatively affect our concentration, which may, in turn, cause our body to slow down. Effective dissociation can help enhance positive dimensions of mood — such as happiness and vigour — and temper the negative — such as depression and anger. An empirical study examined the dissociative effects of runners on treadmills, and found that there was a 10% reduction on perceived exertion of effort.5 6 7 Hence, dissociation can make a task feel easier than it actually is — so those who listen to music are likely to find the experience more pleasurable.
A recent study found a 10% reduction in perceived exertion of effort when participants were listening to music.
Get a Good Playlist There are two key questions to ask yourself before a run:
1. On a scale of 1-10 (1 indicating you being in a totally relaxed state, and 10 feeling completely psyched up), what is my optimal arousal level before a race? Arousal levels are important, and it is essential that you feel right before you ‘put your best foot forward,’ literally. Do you usually run best if you are a little psyched up (i.e., at a level 6), or would you feel better if you were in a more relaxed mode (perhaps at a 3)? Try to recall past running experiences and give yourself a number that best represents your level. Once you are aware of your optimal setting, you can choose upbeat or softer tunes to help you get to your ideal state. Don’t forget the pre-race song. This song should match exactly with the way you want to feel when you enter the race. Find lyrics of songs that can get you going. Journey’s “Don’t Stop Believing,” Michael Jackson’s “Beat It,” and Queen’s “Don’t Stop Me Now,” are all popular picks.
2. How do I want to feel during a race?
Ultra marathon runners need to find their own rhythm to survive long hours on their feet. Apart from looking into the circuit and planning ahead about your strategies, you need to be aware of how you want to feel. Therefore, check out the altitude map and try to chart your playlist according to your course. Let’s say that for the first hour of the race you want to start off slower than your marathon pace. B.o.B.’s “I’ve got the Magic in Me,” Flo Rida’s “Good Feeling,” or “Peace Frog” by The Doors may help you establish a steady, efficient cadence. Songs by Tricky and Madonna can give you a good beat count and can synchronise your strides. When you
GEEK RUNNER
get to the climbs, you may want to find something that can pump you up — songs by Boom Boom Satellites, or Metallica, for instance. Going downhill, you may want to choose something a little relaxing, like songs by R.E.M. or Seal. Alternatively, you can also organise your tunes based on distance. If you know that the fatigue will start to kick in at the 30mi mark, try to throw in songs at that time that can dissociate painful feelings. Here, a funny melody that reminds you of your own wedding can lift your spirits and disconnect you from the run.
Bear in mind, however, that every individual is different. Songs that can help you with heat acclimatisation may not serve the same purpose for another individual. Be mindful of your arousal levels and mood swings. Your playlist should be tailored to your emotions in a way that helps achieve desirable psychological and performance effects.
So the next time you go for a run, don’t just choose songs you fancy — find tunes that will help get you to your optimal arousal level. You’ll be surprised how much this can affect your pace and mood. Karen is the first Certified Consultant of the Association for Applied Sport Psychology in the greater China area. Follow her facebook page on where she trains people on mental toughness: www.facebook.com/inneredgehk.
References: 1. Karageorghis, C.I., and Terry, P.C. “The Psychophysical Effects of Music in Sport and Exercise.” Journal of Sport Behavior 20 (1997): 54-68. 2. Bishop, D.T., Karageorghis, C.I., and Loizou, G. “A Grounded Theory of Young Tennis Players’ Use of Music to Manipulate Emotional State.” Journal of Sport & Exercise Psychology 29 (2007): 584-607. 3. Bacon, C., Myers, T., and Karageorghis, C.I. “Effect of Movement-Music Synchrony and Tempo on Exercise Oxygen Consumption.” Manuscript submitted for publication (2008). 4. Karageorghis, C.I., and Priest, D. “Music in Sport and Exercise” The Sport Journal (2008). 5. Karageorghis, C.I., and Terry, P.C. “Affective and Psychophysical Responses to Asynchronous Music during Submaximal Treadmill Running.” European College of Sport Science Congress, Italy (1999). 6. Nethery, V.M. “Competition between Internal and External Sources of Information during Exercise: Influence on RPE and the Impact of the Exercise Load.” Journal of Sports Medicine and Physical Fitness 42 (2002): 172-8. 7. Szmedra, L., and Bacharach, D.W. “Effect of Music on Perceived Exertion, Plasma Lactate, Norepinephrine and Cardiovascular Hemodynamics during Treadmill Running.” International Journal of Sports Medicine 19 (1998): 32-7.
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NUTRITION
What (and When) to Eat to Speed Up Injury Recovery?
By Katia Kucher
A
cute and chronic injuries can be very challenging, frustrating, and depressing. However, eating the right foods and supplements at the right time can help speed up recovery. Dealing with an injury and all of the pain, swelling, and redness can seem like a chaotic process. But on the physiological side, injury recovery is part of a very organised and consistent process. There are three stages of an injury recovery:
1. Inflammation Most injuries will involve damage to the muscle, bone, and tissue. When the muscle’s tissues are injured, the normal flow of oxygen and blood is reduced, which leads to cell death. The body then triggers the inflammatory process to clear out the damaged cells and produce new ones. Basically, the movement of inflammatory chemicals into the injured area activates inflammation. This process takes care of removing the injured tissue and starts the healing cycle. Inflammation involves three elements: 1) pain, which is a result of the swelling and pressure on the nerve endings; 2) swelling, which is a result of fluid and blood vessels going through the damaged area — these blood vessels are usually altered chemically during inflammation; and 3) redness and heat, these are a result of the restricted blood flow to the injured area. Inflammation is a crucial stage in the injury repair process, without inflammation injuries would not heal. So it is very important to not try to eliminate inflammation during the initial stages of an acute injury through anti-inflammatory drugs.
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| ASIA TRAIL • MARCH / APRIL 2016
Chronic injury is different. Inflammation during these long-term situations is often prolonged, which can lead to other problems. In this case, taking anti-inflammatory drugs to suppress inflammation can be helpful.
2. Proliferation At this stage, inflammation starts to go down, as most of the damaged cells and tissue has been removed. During this process, new patterns of oxygen and blood flow are activated through the injured area, laying down new collagen fibres, or ‘scar tissue.’ That’s why, at this stage, it is very important to include some physiotherapy to make sure that the new collagen fibres are laid down in a proper alignment. After a while, the scar tissue will contract and shorten, reducing the size of the injury. 3. Remodelling During the remodelling phase, the new scar tissue, which is made up of Type II collagen (that is, cartilage tissue), will get much stronger as it will transform into Type I collagen (skin). Unfortunately, the new ‘scar tissue’ will never be 100% strong and as normal as uninjured tissue. It can reach 80% in the best-case scenario.
Compared with muscle tissue injuries, bone fractures go through an almost identical healing process, also involving three similar stages of healing: inflammation, callus formation, and, finally, bone remodelling. Understanding the healing process of an injury is very important, and can be helpful in properly using nutrition, supplements, as well as timing to help speed up the recovery process.
NUTRITION
Foods to eat during recovery: Phase 1 - Inflammation Inflammation, which is critical in the repair process, can be kept at the correct levels of balance by eating certain foods while avoiding other ones.
Eat: Anti-inflammatory fats like olive oil, fish oil, flax oil or seeds, avocados, salmon, sardines, mackerel, mixed nuts and seeds, pineapple, cocoa, and green tea. Also, include antiinflammatory herbs and spices such as turmeric (7 tsp/day) and garlic (2-4 cloves/day). Avoid: Inflammatory-causing foods, for example, foods with trans fats and saturated fats, i.e., bought cookies, candies, hamburgers, hot dogs, processed meats. Also avoid certain vegetable oils, i.e., corn, sunflower, and soybean oils.
Some complex carbohydrates and whole grains are also necessary during the proliferation and remodelling stages, although levels of carb intake should be lower than when training. Make sure you eat whole-grain or sprouted breads, whole oats, whole-grain rice, and quinoa.
Vitamins and supplements should be taken during the recovery stage, for about four weeks. Vitamin A: 10,000 IU/day Vitamin C: 100-200 mg/day Copper: 2-4 mg/day Zinc: 15-30 mg/day
Phase 2 and 3 Proliferation and Remodelling During these two phases, the energy intake is a priority. Obviously, fewer calories are needed than when training, but a well-balanced diet will ensure a quicker recovery. Eat: Protein from lean meats, legumes, eggs, plant-based proteins, or even protein supplements. Also, consume healthy fats from salmon, avocado, nuts and seeds, flax seeds, Chia seeds, and some dairy.
Fruits and vegetables should likewise be a part of a perfectly balanced diet, especially nutrientrich greens like kale and spinach. Make sure your plate is colourful by eating tomatoes, eggplants, peppers, carrots, broccoli, and beans. As for the fruits, include citrus fruits like lemons, oranges, and grapefruits, all which are high in vitamin C. Eat apples, kiwi, strawberries, mangos, etc.
Proper nutrition during training can go a long way towards injury prevention. Make sure to always be eating enough protein to ensure full muscle recovery, healthy carbohydrates to replenish the glycogen levels, fruits and vegetables to get all the nutrients and antioxidants, and healthy fats for storing energy. Katia, owner of d.BeFit (www.dbefit.com), is a NASM certified personal trainer, a NASM Sports Nutrition Specialist, as well is a TRX certified trainer.
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Race Directory
Where To Race In Asia DATE
RACE
DISTANCE
LOCATION
WEBSITE
6-Mar
Yakushima Beach & Trail Run
32km and 38km
Japan
actrep-sports.com
6-Mar
Beaufort 60K
30km and 60km
Malaysia
sabahadventurechallenge.com/ beaufort
6-Mar 6-Mar
11-Mar 12-Mar
The Wild Elephant Trail Green Corridor Run TransLantau
HZ100 問道運動越野系列賽 杭州100越野赛
210km
10.5km
15km, 25km, 50km and 100km
32km
Philippines
frontrunnermagph.com
13-Mar
Race for Water
15km and 30km
19-Mar 19-Mar 19-Mar
AVOHK Reservoir Series – Tai Tam Reservoir
West Kathmandu Valley Rim OSJ Xincheng Trail Race
Hang Zhou 100 Ultra-Trail Race (杭州100越野赛)
11km 50km
11km, 32km and 64km
20-Mar 24-Mar
Mineyama Trail Race
Sabah Adventure Challenge
26-Mar
CEBU50 Trail Ultra Marathon
1-Apr
Annapurna Mandala Trail XV
27-Mar
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Nanjing Mountain Marathon (南京山地馬拉松)
| ASIA TRAIL • MARCH / APRIL 2016
powersports.co.jp/osjtrail
twilightultrachallenge.com
9km, 18km and 31km
Sea To Summit
Japan
ultratrailkathmandu.com
Singapore
Kumano Kodo Nakahechi Mountain Run
20-Mar
Nepal
avohk.org
As many 5/10km loops in 16 hours
19-Mar
Hysan Healthy Hike & Run
Hong Kong
raceforwater.adropoflife.org.hk
hz100cc.com
11km and 42km
20-Mar
Hong Kong
actrep-sports.com
China
Cordillera Mountain Marathon Twilight Ultra Challenge
Japan
30km, 50km and 100km
19-Mar 19-Mar
translantau.com
hz100km.com
42km
19-Mar
Hong Kong
greencorridorrun.com.sg
China
Kobe Rokko Traverse Trail Run Mount Purgatory 32K
Singapore
global-limits.com
100km
12-Mar 13-Mar
Sri Lanka
5km, 13km and 21km
20km and 30km 14km
Run: 100km or Multi-sport: 120km to 150km
Philippines Japan
Hong Kong Hong Kong Japan
Malaysia
cordilleraconservationtrust.ph sports-ohana.seesaa.net actionasiaevents.com xterace.com
k-y-trail.com/mineyama
sabahadventurechallenge.com
18km, 36km and 54km
Philippines
cebu50.triblues.com
230km
Nepal
leschevaliersduvent.fr/annapurnamandala-trail
25km and 42km
China
en.skyviewsport.com
Race Directory
DATE
RACE
DISTANCE
LOCATION
WEBSITE
2-Apr
Four Lakes 100/Old Spanish Trail 50
50km and 100km
Philippines
kotmtrailrun.com/ost-50k-fourlakes-100/
3-Apr
Ome Takamizusan Trail Run
15km and 30km
Japan
15-Apr
Tukuche Vertical
5.5km
Nepal
16-Apr
Dhaulagiri View Run
16km
Nepal
16-Apr
柴古唐斯Plus越野挑戰賽
28km and 57km
China
16-Apr
16-Apr
2016Xtrail黃山國際百公里 越野跑
Kyoto Trail Run – Higashiyama
30km, 50km and 100km
32km
China
Japan
17-Apr
Annapurna Sky Race
42km
Nepal
17-Apr
TransArabia
100km, 160km and 300km
Jordan
24-Apr
24-Apr
24-Apr
24-Apr
25-Apr
30-Apr
1-May
8-May
15-May
Country of Origin
Higashi-Tanzawa Miiyagase Trail Race
大羅山越野挑戰賽 Korea 50K
Borneo Deathmarch 250K
Yading Skyrun
4 Deserts Race Series Sahara Race
Tokyo Nariki Forest Trail Run
Totsukawa Trail Run
Participant from Beaufort 60K enjoying the beach run in Borneo. Photo: Nasier Lee
30km
32km
38km and 65km
50km
250km
29km
250km
25km
35km
Hong Kong
Japan
China
South Korea
Malaysia
China
Jordan
Japan
Japan
http://www.kfctriathlon.jp/html/ event_trail.html#2009_takamizu_trail
annapurnaskyrace.me.ht/ annapurnaskyrace. html?referrer=trailrunningnepal
annapurnaskyrace.me.ht/ annapurnaskyrace. html?referrer=trailrunningnepal
lerunsports.com
www.geexek.com/enroll-beta/ huangshan/
actrep-sports.com
annapurnaskyrace.me.ht/ annapurnaskyrace. html?referrer=trailrunningnepal
thedesertchallenge.com
racebase.asia
k-y-trail.com/higashitan
iranshao.com/races/2206
korea50k.com
borneoultra.com/sf
cnmtntrails.com
4deserts.com/sahararace
http://www.kfctriathlon.jp/html/ event_trail.html#nariki_trail
japan-trailrun.jp/totsukawa
Please refer to the Race Calendar at www.asiatrailmag.com for the list of year-round trail races in Asia, and the reviews of these races.
If you wish to add your race to our race calendar, please send us an email at sabrina@asiasportconnection.com.
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Market place
ACTION X www.actionxstore.com
Causeway Bay Flat A, 1/F, Po Foo Building, 84-94 Percival Street, Causeway Bay
Discovery Bay North Plaza, Shop G16AG16C, G/F, 92 Siena Avenue, Discovery Bay Sheung Wan G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977 Daily: 11:00 - 20:00
ROUND THE WORLD www.roundtheworld.hk
Shop A, 51 Bonham Strand, Sheung Wan T: +852 2745 6988 Mon-Sat: 11:00 - 20:00 Sun: 10:30 - 19:30
STARLIGHT Sports Shatin Shop 284, Level 2, Ma On Shan Plaza, Ma On Shan, Shatin, N.T. T: +852 2613 8995
Tseung Kwan O
LANTAU BASE CAMP www.lantaubasecamp.com Shop J, Sea View Building, Mui Wo, Lantau Island T: +852 5463 6060
Mon-Fri: 8:30 -19:30 Sat-Sun & PH: 8:00 - 19:30 Closed on Tuesday
Shop B05, Level 1, Nan Fung Plaza, Tseung Kwan O, N.T. T: +852 2410 9096 Mon-Sat: 11:30 - 21:30
PRo Runner Shop L1A, Fitfort, North Point T: +852 2327 0488 Mon-Sat: 12:00- 21:00
GONE RUNNING
www.gonerunning.hk
Unit 8B, Trust Tower 68 Johnston Road, Wanchai T: +852 3461 9792 Mon-Fri: 12:00 - 15:30, 17:30 - 20:30 Sat-Sun: 12:00 - 18:00
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ALL WEATHER www.allweather.hk
13 1/F Tung Choi Street, Mong Kok, Kowloon T: +852 2384 8890 Mon-Sat: 15:00 - 21:00
| ASIA TRAIL • MARCH / APRIL 2016
OVERLANDER www.overlander.com.hk Base Camp@ Causeway Bay 3/F Gold Swan Commercial Building, 438–444 Hennessy Rd, Causeway Bay T: +852 3695 0871
Base Camp@Mongkok Rm 12-23, 12/F, Hollywood Plaza, 610 Nathan Rd, Mongkok T: +852 2117 1810 Packcity (Mongkok) Shop 229, Level 2, Trendy Zone, 580A-F Nathan Rd, Mongkok T: +852 2116 2707
GigaSports Unit 1, Level 8, Megabox, 38 Wang Chiu Rd., Kowloon Bay T: +852 2629 5009 Shatin Shop 536, Level 5, New Town Plaza, Phase 1, Shatin T: +852 3427 9626 Tseung Kwan O Shop 1129, Level 1, Phase II Metro City Plaza, Tseung Kwan O T: +852 2628 9902
Tsuen Wan Shop UG57, Citywalk, Tsuen Wan T: +852 2117 1720
Mon-Sat: 11:00 - 21:30 Sun: 11:00 - 21:00
PATAGONIA www.facebook.com/ patagoniahk Tsim Sha Tsui G/F 25 Ashley Road. T: + 852 3622 2373
Mon-Sun: 11:00 – 21:30 Shop OT224, Level 2 Ocean Terminal T: +852 3188 2400
Mon-Sun: 10:30 – 21:30 Kowloon Tong Shop L2-06, Level 2 Festival Walk Tel: +852 3105 1223
Mon-Sun: 11:00 – 21:30 Causeway Bay Shop 730, Level 7 Times Square T: +852 2506 0677
Mon-Sun: 11:00 – 21:30 Central Shop 2, 46 Lyndhurst Terrace, Central. T: +852 2155 9567
Mon-Sun: 10:00 – 20:00 Shatin Shop 516, Level 5, New Town Plaza Phase 1 T: +852 3188 8138
Mon-Sun: 11:00 - 21:30
PASSION RUN 2160 Rama4 Rd., Klongtoei Klongtoei Bangkok, Thailand 10110 T: +662 6729141 Mon-Fri: 11:00 - 20:00
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