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Graphic Design by: La Sportiva / Francesco Bonvecchio Cover: Photo by: Dino Bonelli, Athlete: Michele Graglia Printed by: Esperia Srl - Lavis (TN) ITALY in June 2019 logo PEFC
InDEX 5
Intro
6 10
Transitioning from road to trail - Johnathan Wyatt Tips and tricks from our athletes - part 1
12 13 14 18
Vertical Short distances essentials When the uphill takes it all - Nadir Maguet Trail running to train for skialp - Michele Boscacci
20 21 22 25
Sky Medium distances essentials Uphill: better running or walking? - Nicola Giovanelli Do’s & don’ts of race week - Kristina Pattison
28 29 30 34 38
Ultra Ultra distances essentials From mid to long distances - Cristobal Adell Racing through the night - Clare Gallagher / Tony Krupicka Beyond the ultra - Michele Graglia
42
Tips and tricks from our athletes - part 2
44
Outro
Intro
To learn how to win we must first learn how to lose. We must train hard and learn how to pick ourselves up and try again. And again and again. We face a personal daily challenge, with the desire to put ourselves to the test and overcome our limits. This requires effort, dedication, passion: training challenges us with the most difficult opponent of all: ourselves. And some advice from those who have already been there and keep training hard every day to reach and above all (what’s even more difficult) to stay at the top, can be useful.
Transitioning from road to trail
Jonathan Wyatt Pic by: federico modica
University Relays, Paekakriki, New Zealand, 1985
The story for me started when I was youngster in New Zealand trying to keep up with an older brother and sister as they ran in events through mud, across streams, up and down steep banks and over hurdles in what we call ‘Harriers.’ This largely consisted of the running club asking for permission from a local farmer to run through their property and as long as the sheep weren’t using it
at the time then permission was normally freely given. I moved on and up through the local ranks eventually arriving at International competitions with highlights that included racing for New Zealand in two Olympic Games, Atlanta ’96 over the 5000-metre distance on the track and then later in Athens ’04 in the Marathon. But what I enjoyed the most however were those early years of running off
road over the natural terrain and so when I discovered another part of the sport that involved running up steep hills, mud and crossing streams and rivers then I knew my time of racing track and road races wouldn’t last much too much longer. There is a freedom when you run out in nature, that for me at least, provided motivation to put in challenging training sessions and explore new spaces.
Born in New Zeland in 1972, Jonathan is better known for being a 6-time world mountain running champion and 8-time winner of the world mountain running grand prix series. Now, he is part of the La Sportiva team as Mountain Running product specialist. Pic by: alice russolo
This was Mountain and Trail Running, and the community that I discovered when racing for the first time in 1998 was competitive and yet always friendly, going by the motto of ‘race hard like enemies and have a drink together like buddies afterwards.’ Running is a simple sport but there are plenty of differences when comparing the different disciplines. Road in particular involves running in a repetitive fashion with certain parts of the body continuously under load. But when you’re away from hard surfaces it’s uneven, often hilly terrain, and this means that over use injuries are far less common. However, some training is needed to strengthen stabilizing muscles, ligaments and tendons and to practice co-ordination. Trail and Mountain running doesn’t allow you to ‘switch off’ as there is the need to concentrate and ‘read’ the ground especially on technical descents. It’s another aspect that makes it so much fun as you have to learn to run smoothly and relaxed and understand the terrain in order to run faster. Steep and longer climbs involve having to find a rhythm between your breathing, using your arms to drive forward momentum and a stride length that doesn’t fatigue the muscles too quickly. For anyone coming into off road running for the first time it’s all about making a progression and setting yourself challenges based on having made gradual incremental improvements. It might sound just like common sense to suggest that running the 120km distance at the Lavaredo Ultra Trail is not the smartest move if you’ve only run a 10km races on the road but you’d be surprised the number of people that ask me advice on how to make this type of jump in just a few short months! The journey to arrive in good form is as much a part of the joy of racing as is the race itself so start by setting small
increases of time and distances and terrain difficulty. And terrain difficulty is a key point here because a 21km road race and 21km Mountain race are very different beasts, the latter with the climbs and descents will have you out for 2 or 3 times as long! So it’s a good idea to build an appreciation of what the amount of climbing/descending and the technicality of the path mean in relation to the distance.
The mountains can be beautiful but also unforgiving to people who aren’t prepared. Having equipment and nutrition that allows you to stay comfortable and safe is a point worth mentioning because you’ll enjoy the experience a whole lot more if you’re not slipping around in road running shoes for example. If you twist an ankle because the shoe isn’t stable, it can sometimes lead to risky situations when you’re a long way from civilization. Prepare for unexpected problems and all the weather conditions possible depending on the length of your run. Looking back at a long running career with all the different disciplines I know that Trail and Mountain Running are the parts that have given me the greatest variety of special memories and experiences. Leaving my home and running up to Mountain Trails still gives me the same thrill as it did when I first started. Jonathan Wyatt
Transitioning from road to trail
Pics by: Jack Atkinson
Discover your Style Aaron Knight (AUS) Running in the mountains has been my passion for a long time. I love exploring beautiful areas high above the valleys and towns below. But I also like to challenge myself in mountain running races. From Vertical Kilometres that climb 1000 metres in as little as 2 kilometres to mountain ultras of well over 100 kms there is a race type for everyone. If you are new to mountain running it’s best to work your way up through the distances & difficulty of races to find the type of race, course and style that you love the most. Then train hard & smart to achieve your best! The satisfaction from running well on a great course is very rewarding. But remember to still enjoy just being in the mountains too!
Tips and t from our
Breakfast of Champions Maria Dalzot (USA) If you don’t know when, where or what your next meal will be, eat plenty first thing in the morning to fuel a busy day of travel. When traveling there will not always be food available to meet your dietary needs, but if you bring your own granola, cereal, and familiar snacks, you can make a sizeable breakfast by supplementing fruit and eggs from the breakfast buffet at most hotels. On the road, some athletes can get too concerned about eating the wrong foods or getting sick that they don’t eat enough. Always carry light food, like bars and fresh fruit, to avoid dips in blood sugar and energy.
Part 1 Pic by: alice russolo
tricks r athletes
get ready to be ready James Elson (UK) When I learned I was one of the lucky 40 starters for the Barkley 2019, I made preparations in the UK for specific training. A hard thing to do when you cannot see any images of the course and you also live in flat south-central England. Anyway, Wendover in Buckinghamshire has a western flank that falls approximately 300 feet in 0.3 miles all the way along and for sessions I would repeatedly climb and descend that area for up to 7 hours at a time, clocking up a handful of sessions measuring just 13 miles with 10,000ft of climb and descent. No matter where you are making your race preparation, you’ll always find a way to train in the right way!
enjoy the moment Roberto Mastrotto (ITA) Even though I am very rational and methodical by nature, sometimes I simply let my instinct to drive and lead my runs. I lace up my La Sportiva shoes, I leave home and quickly leave the asphalt and the chaos of everyday life to immerse myself in the nature. It’s like a reset button for my brain. Becoming one with the rustling of wind, with the dust blowing at every stride and the sun that spreads among the branches. I feel free, light. I close my eyes, listen to my steps moving fast, I climb up the trails. I barely touch with the hand the grass beside me, I let my thoughts running free with me and simply smile.
\ ˈvər-ti-kəl \
vertical
The Vertical Kilometer® is based on the simple idea of running uphill as fast as possible, attaining an elevation gain of 1000m over a short distance, generally, from 2 to 5 kilometres. Easy? We wouldn’t say that. For this type of race the gradient must be steep, in the region of 60% and the level of effort required is high: between 80% and 90% of your Heart Rate Reserve. Short track, fast run, massive effort, and an amazing landscape once the finish line is crossed.
Pic by: daniele molineris - storytellers lab
Velocity tank
Vertical poles
VK
sky socks
tempo short
Short distances essentials
Nejc Kuhar
Part of the La Sportiva Team since 2010, Nejc Kuhar is a skimountaineer and vertical specialist from Slovenia. Winner of Dolomites VK 2012, his best time on Vertical kilometre of 31min00sec. “For VK and short uphill races is important to be light as much as possible, less you carry with you, faster you will be. For this reason is very important to have very light, comfortable and breathable clothes, and my favourites are the Velocity Tank, which is highly technical and also part of the Team official uniform, and the Tempo short. A couple of years ago La Sportiva developed a footwear model created specifically for Vertical Kilometer racing. The grip provided is everything you need to have for this kind of competitions, and the Sock-Like construction of the upper quite makes you feel like you’re running barefoot. I always use poles that has to be very light – best option is carbon with tiny baskets and comfortable grips.”
When the uphi takes it all Vertical races for vertical specialists
Pic by: matteo pavana
Valdostano, born in 1993, Nadir Maguet is considered one of the greatest promises of Italian ski mountaineering. CS army bearer in the winter season, in the summer he dedicates himself to mountain running, expressing himself at best in Vertical and Skyraces. His personal record on the thousand metres only up is 30’17”, third in the world after Urban Zemmer and Philip Goetsch.
I don’t remember exactly when I took part in my first vertical race, but I remember vividly where it was. I was a kid, and in the autumn with the ski mountaineering committee, we would always go and run the Kilomètre Vertical® de Fully. A thousand metre height gain developed over not even two kilometres along a very steep saddle in a small village in Switzerland. The most iconic of the so-called ‘only up’ routes. I remember not having trained very well, so much that my father asked me if I was sure of competing... Doubts aside, I finished the race on the podium of the junior category, which helped me to understand that this was the sport for me. Personally, I prefer to run this kind of race or at most Skyrace over long distances, I am convinced that they are better suited to my current age, body and mentality. I believe that when in our youth we can put all our energy play, later, developing as an athlete resistance will come by itself, as well as the search for new challenges and new
ill
Nadir Maguet
Pic by: riccardo selvatico
Pic by: mattia RIZZI
limits to overcome, and thus, I am happy to test myself on a few longer races. Having to coordinate two seasons, the skialp and the skyrunning seasons, I have learnt over the years to manage my resources well thanks to the help of my trainer Stephanie Jimenez and currently I get to do around fifteen running competitions that adds up to almost another thirty on skis.
It is important not to accumulate too many races in the summer to avoid arriving drained to the winter season, even if, at the same time I also try not to stay away from the starting lines for too long: I like the adrenaline that only the bib pinned to the top
can bestow and for this reason too Verticals are a good compromise. If I ran long races I could only do two or three during the summer, having to deal with a much longer recovery times, while with the Vertical the situation is different. Recovery times are fast, and if you want (without overdoing things) you can already run again the following weekend. The Vertical races are also very useful and in some ways preparatory to winter ski mountaineering activities also because they keep the engine speeds high and get you used to being driven to the limit, which in sky competitions is a bit more rare because they must be managed differently ,and uphill rhythms are generally just lower. To get ready for an “only up� competition it is necessary to work on uphill resistance and speed. There is no need to spend hours and hours out and about. With a little, good quality training you can achieve good results and it is
for this reason too that I would recommend newcomers to the world of racing to take up mountain competitions. Anyone who has never raced can certainly not think of trying a trail run or an ultra. In the Verticals, physical traumas are almost absent except for the simple muscle recovery times required and for those who are newcomers to the sport they represent a good testing field to try and understand how different and important it is to manage forces correctly. So they could be a great starting point and then on might decide to gradually raise the bar towards other race formats. I don’t really have many suggestions to give, in these types of competitions, athletes set off at full speed and end the race sprinting to the finishing line. Maybe
participants should pay more attention to the start: many think that these are fast races, however you can find yourself racing for over half an hour, amateurs may even race for an hour, in these cases correct energy management can change the finishing time by tenths of seconds. In this discipline tenths are like the hundredths of seconds in alpine skiing: which means winning or losing the race. Speaking of products, on the other hand, I feel I have some good advice to give: for some years I have been using La Sportiva VK, a shoe designed and conceived for pure verticalists that reaches 200 grams. The feeling of lightness is indescribable and thanks to its construction it wraps the foot like a sock. It almost feels like running barefoot !! Nadir Maguet
When the uphill takes it all
Pic by: evi garbolino
The race that impressed me most is the Kilomètre Vertical® de Fully victory in 2016 alongside names like Kilian Jornet and Urban Zemmer, for me, always undisputed idols. On that occasion, I recorded the third best time in the world on the 1000D +, and it was also the last race of the “King” Urban Zemmer. Having been a mentor and an example for me, I have always seen this result as a passing of the baton (although to reach his levels I will still have to run for miles!)
trail run to train f different from traditional running and walking uphill with poles. In the months of September and October I also do some races, but more for fun and passion than for personal goals. Those are almost all aimed at the winter season!
I like to confront myself in some Verticals, where I can push hard and give my best,
Pic by: matteo pavana
Since I was a child, ski mountaineering has always been part of my life, becoming my passion and, fortunately, also my profession. My training, however, is not limited to the winter season, and if I manage to reach the highest levels in winter, it is only because I try to take care of all my preparation, which starts roughly in mid-June. I do a lot of cycling and running in the summer, favoring the latter to refine my preparation rather than grind kilometers, by concentrating , for example, on uphill running and trail running in the mountains. I
like running because, compared to cycling, trail running gives me the opportunity to get more in touch with the environment around me, giving me the same feeling that I get on skis in winter. For this same reason when I train I try to carry with me the bare minimum: lightweight shoes and appropriate clothing, to feel free and at peace with myself. Running is a fundamental part of my preparation, it teaches me to climb uphill easily, to develop movements that will be memorized by my body and then used months later in ski mountaineering. This is why my running training is
almost a dress rehearsal to test my condition before starting to think about skiing competitions. This is a large part of my athletic training, although it must be remembered that loads and recovery times are to be commensurate not only with the time available to everyone, but above all with the goals we set ourselves for the winter. For amateurs and those who like to practice “hard work� in all seasons, running as the main training method is particularly indicated. In addition to being very fast and inexpensive, useful when you don’t have much time to devote to sport among your daily tasks, it allows you to reach high rates and improve your overall condition in no time.
nning for skialp
Michele Boscacci
Pic by: matteo pavana
\ skaɪ \
sky
Born in the wild, with the idea to reach the highest peak and coming back in the shortest time, Skyrunning® can be defined as a fusion of alpinism and mountain running. Single tracks, exposed traverses, scree and precipitous drops are the most common features of these racetracks. Steady nerves, technical skill, power and endurance are what every skyrunner needs to run… above the clouds.
Pic by: alice russolo
trail trucker
escape t-shirt
rapid short
kaptiva w
drift tank
medium distances essentials
Alice McNamara
Australian versatile runner, Alice McNamara stepped across from a decade in elite rowing into stair climbing trails and vertical – short distances, her favourite events in the great outdoors. “The La Sportiva VK’s absolutely crush the stair racing. There simply isn’t a better lightweight, smooth-mover on stairs. My new Kaptivas have quickly become my favourite all terrain shoe. They feel like they have the cushioning of a road shoe but with superb grip and responsiveness on rocky trails. Where my feet have bounced and recovered well after “longer” events I hadn’t necessarily prepared for! Toenails intact, no blisters… happy days! As far as clothing I love the moving feel of the Escape seamless T-shirt, and same with the Rapid shorts. I love the funky designs of the Drift tank and Catch T-shirts. The “European” choose of colours and designs are fun, wild and fit my sense of adventure in the outdoors.”
uphill: better r or walk Nicola Giovanelli
Pic by: alice russolo
How many times have we found ourselves in the uphill phase of a race and seen some athletes walking and others running, yet both advancing at the same speed? So, does it really make sense to run if this does not make us any faster? Let’s try to answer to this question by taking a look at what happens on flat ground. On flat terrain, the spontaneous transition speed from walking to running is between 6 and 8 km/h. This speed minimizes energy consumption so humans have evolved in a way that over 6-8km/h it is more convenient to run, while under this speed it is more convenient to walk. But is this rule still valid on uphill terrain? Let’s take a look at a “typical” vertical km, a 1000-metre climb over 3km. The fastest athletes take ~30’minutes, at a speed of 6 km/h, the slowest take around 60 minutes, at a speed of 3 km/h. This already suggests that walking could be more advantageous, since the speed is lower than the 6-8 km/h we mentioned above. It is rare to see athletes running in a vertical race (even at the top): they nearly all walk
(with or without the use of trekking poles, but walking it is). Analysing any race we can already find a partial answer to our initial question “Does it make sense to run uphill?” Science provides further confirmation. In fact in a recent study, walking and running at the same speed on slopes of 20 to 80% were compared. This range includes all the major vertical races (The steepest race “The Fully”, has slopes typically around 60%). The results clearly demonstrate that walking is more convenient (walking consumes less energy) than running. These results, even if obtained in laboratory conditions, can be exported on real ground too. For races ranging from vertical km to ultra trail, the message is clear: uphill it is more
running king?
Pic by: alice russolo
convenient to walk (unless you can achieve a higher speed while running). But how should you walk? The tourist pace is definitely not the right choice in order to obtain optimal performance. The pace must be long and if you do not use trekking poles, you can “take advantage� of your hands to “push on your knees. If I find myself having to walk in a race, it makes no sense insisting on running during my training sessions.
Athletes of all levels should remember that if they have to walk in a race, they should also walk during training, to prepare the muscles to work in a specific way (in this case, walking uphill). So, the message is clear, it is better to walk up hill than to run, but this requires training; walking uphill with long strides at a fast pace on different slopes, so as to optimize the training session in order to improve overall race performance. Nicola Giovanelli
uphill: better running or walking?
Pic by: alice russolo
do’s and don’ts of race week
Pics by: Kristine Paulsen
Kristina Pattison
Kristina is a Montana-based trail runner currently focused on competing internationally in ultra-distance Skyrunning mountain races. Locally, she works as a physical therapist and strength and conditioning specialist for people of all ages and abilities. She plays a key leadership role for Montana Trail Crew, a portion of the nonprofit organization Run Wild Missoula. As part of this community, she writes, leads group runs for women, mentors local runners, organizes fundraisers, gives informational presentations and co-directs the Annual Mountain Running Film Festival.
After nearly one year since my last I tried my hand at Tromsø Skyrace Hamperokken 60km in Norway. It was the most technically challenging race I’ve ever done with 4800m gain in 57km. In other words, it wasn’t exactly a warm welcome back to racing. Shocking as it felt, it was an extremely effective tool for reawakening the senses and startling the mind and body into remembering some solid common sense rules of race week:
- #1 -
- #2 -
- #3 -
Don’t run the course a few days before running the course. Do casually scout out the finish and the start if you’re feeling nervous, but even if you’re scared of the course, try to avoid a fourhour excursion on the toughest part of the course in the days before the race. In the past I’ve had smart coaches who encourage their runners to rest, stay off the feet and remember that you’ve already put in the work. Don’t get sick. This seems like one you have no control over. But a nice bout of food poisoning or other sickness that leaves you unable to eat in the days before a race is probably going to leave you a little glycogen depleted.
Do eat familiar, basic foods, try to avoid restaurants, and bottled water if you’re traveling. No matter where you go in Europe the food is pretty similar and predictable at grocery stores, so planning to stay at a hotel with a kitchenette is smart choice. Remember to pack hand sanitizer and vitamins. Generally, your ability to store glycogen is ramped up high volumes of training so just eating simple, carbohydraterich foods without a lot of fiber in the last 48 hours before a race is enough prep to ensure a full gas tank come race day.
Don’t be a tourist. It’s hard to travel half way across the world and not plan to see some sights. Do keep your focus on recovery prior to the race and staying off the feet is a good way to save the legs for fresh running. Save the sights, and eating out for post-race celebrations!
do’s and don’ts of race week
- #4 -
- #5 -
Don’t stress (admittedly, easier said than done). Having to work the week of an international race is sometimes as unavoidable as late flights and lost luggage. But stress is as much a mindset as a product of circumstances. Do focusing on the breath if you feel cortisol levels creeping up. Counting inhalations is one way to wind down the sympathetic nervous system that wants desperately to fix all your problems with mega-doses of excitatory hormones. Sometimes even just focusing on some simple talisman that’s a reminder of home, or having a sequence of stretches can calm the senses.
Don’t skimp on sleep. Running half way across the world also means your body is running on a completely different circadian rhythm cycle. Your body can take weeks to adjust to a new sleep cycle, but there are some ways to help it along. Do be diligent about getting on your new time zone as soon as you’re in travel mode. Bring an eye mask, ear plugs and something to help you sleep (like melatonin) to assist the new schedule. Research shows that exposure of any part of the body to light during the night will disrupt your ability to enter into deep sleep. You can close shades and stay out of the sun during night hours of your destination city during travel to help. Screen time also stimulates the brain, and has an excitatory and even addictive influence on our nervous system. Get into the habit of unplugging a few hours before bed, and during hours you would be sleeping at your race destination. Everything rarely goes perfectly during races, let alone international ones. But some small tweaks to your race week prep routine can go a long way toward setting yourself up for success and getting you to the finish line, no matter how crazy the race course.
Pics by: Kristine Paulsen
\ ˈəl-trə \
ultra
The standard definition of an Ultra race is “anything longer than the 42 kilometres above the marathon”, even if the shortest standard distance considered is the 50k, or 31.07 miles with basically no upper limits. However, if you ask to an ultra runner, the definition would be slightly different. They will talk about thinking outside standard human patterns, and the sense of freedom. The need to answer the call of the wild, the feeling of pushing themselves to the edge, and continuing on in spite of the pain. And then yes, at the end they will talk also about the distance. Because it’s not about how many km you can run. It’s about how far you can go to overcome your limits.
Pic by: Jack Atkinson
rocket tank
trail vest
run jacket
akasha
running gloves
aelous shorts
ultra distances essentials
Anton Krupicka
Well known to be a minimalist runner, the Boulder-based ultrarunner Anton Krupicka reveals us the garments and shoes which constitute his essentials for long runs. “My essentials for long runs? It depends on the length of the outing. Most long European races have a list of mandatory gear that includes stuffs like wind shell, a long-sleeve t-shirt, some gloves, additional buff and so on… But almost any time I go into the mountains, though, I take the La Sportiva Blizzard Windbreaker or the La Sportiva Run Jacket. They are both very light and can be essential for the fast-changing weather in a high mountain environment. As for the footwear, Akasha are still my “go to” shoes.”
It’s always been easy for me to practice sports. Any kind of sport. I had great results at physical education during the college then, in 2007, my sister pushed me to run a race close to my town and I cut the finish line between the first 20 runners. It was a 15.3km mountain course, it was called “Cursa Ibérica de Figueroles”, and I never trained for that. I clearly remember the feeling that I felt when I realized the result achieved. I understood that I had a lot of room for improvement and I could push myself even more.
From to lon
Pic by: guillem casanova
Even today, every time I cross the finish line I live everything with the same intensity and motivation as the first day, no matter the result. I started training specifically for running by myself and I immediately seen the results: clubs started calling me and searching for me, and today I am proudly part of La Sportiva Team in Spain. My own evolution has been really important, and I can say I am proud of it. From that race in 2007, I made the way and now I can count a 5th in Zegama, a podium at Gorbeia Suzien European championship, and a 4th at the Ultra Pirineu, Ultra World Cup. Although I run on different distances, I admit that I have more fun in the Ultras. I can say it fits me, or that I fit ultras, who knows. But with Ultras, it’s like I can enjoy mountains for a longer time, and this is something that really push me. Talking about training, since I have a quite demanding and physical job it’s not a problem to me to skip a lot of gym sessions, which gives me more time to spend up in the mountains. If at the beginning I always trained by myself, now I have the support of a coach, Juanan Ruiz, who is also a true friend of mine. I put everything in every single training he sends me, but the thing that I appreciate most is the passion he puts in my training schedule trying to adapt everything to my real life, as a worker, as dad and husband,
mid ng distances Cristobal Adell
Pic by: federico modica
which in the end is the most important thing. Because if you’re feeling good with your own life off the race’s world, you can achieve pretty much everything. Normally I run about 15 km a day if I’m working on marathon distance races, and as the distance grows, I increase the kilometres. Since during the week I don’t have much time, I make longer runs on weekends. My training is not always the same, and changes according to the race I’m preparing. I usually interchange endurance trainings with shorter programs, in order improve both resistance and power. Of course, in case of long distance races I would focus more on the aerobic exercises, as for short distance I’d go more into anaerobic workouts. Moreover, I have a quiet strict diet I slightly change according to the race I’m preparing. Each time I need different supplies of carbohydrates and protein with adequate hydration to be able to perform more and better, but I try to have always a balanced and varied diet. To conclude, one key factor which is not always mentioned is represented by the people you’re surrounded by. Family, friends, team mates are those who support you, who push you and understand you in everyday life, those are a great basis to be even more powerful. Cristobal Adell
From mid to long distances Pic by: matteo pavana
Worker, husband, father and mountain runner, Christobal Adell Albalat is a 34 years old La Sportiva athlete born in Albocàsser, a village in the interior of Castellón de la Plana. Versatile runner, he competes in Skyraces, marathons and ultra marathons.
take aways: Choose wisely the races to attend and try to schedule your calendar year by year according to your main goal. Start slowly. I personally dedicate the first part of the season to half marathon or marathon distance races and from the second part of the season I focus on long distances, as I carry more kilometres to the body. The number of kilometres you run is a very important predictor when you’re preparing an Ultra, however the most important “musthave� is motivation. Be constant. This discipline requires constancy, effort and motivation: there must not be pressure or obligation. This is the only way to fully enjoy this healthy and enriching sport.
Pic by: matteo pavana
Anton Krupicka Clare Gallagher
Racing through the night: what to expect? Sun down, headlamps on! We asked two ultra-vets about the challenges of running through the night...
Pic by: alice russolo
Pic by: mikey schaefer
Running an ultra takes a long time.. With cut-off times for 100+ mile races often between 30 hours and two days, it’s par for the course to spend a large portion of that time running during the night. And while the darkness can offer relief from the sun, it also presents its own challenges. Here’s what La Sportiva mountain runners and former Leadville 100 winners Clare Gallagher and Anton Krupicka had to say about racing “lights out:”
“The transition from daylight into nighttime is one of my favorite things in mountain sports.” - Anton Krupicka. What are the physical challenges of racing “lights out?” Mental challenges? CG: Physically, racing in the dark comes down to staying alert. I sprained my ankle early on in the Lavaredo Ultra, at about 1am, just 10 miles into the race, because I let my mind wander and became complacent on a relatively smooth section of downhill. But, that section of trail had small rocks and dead leaves that were difficult to discern. I should have slowed down and paid more attention. Anyone can get through a night of racing. You just
have to be diligent with your mind and with your vision. Remind yourself that the sun will eventually rise! AK: Racing at night requires you to be more alert in order to maintain the same pace. On smooth and/or uphill trails, you don’t really lose any time when compared to running in the daylight, but technical, downhill trails at night are almost unavoidably slower. Even with bright lights, there isn’t the same ability to anticipate the trail ahead, peripheral vision is similarly dimmed, and odd shadows can drastically affect
your speed over technical footing. Mentally, I find running at night almost easier. Your surroundings are generally reduced to your small globe of headlamp light, which I find helps to keep me present in the moment and not be overwhelmed by the enormity of the task. However, everyone’s circadian rhythm tends to induce a bit of a lull from 2-5am, and those hours can be tough. I have to remind myself to remain engaged—it becomes easy to zone out and either slow down unnecessarily or make a mistake and trip, or roll an ankle. Have you ever purposefully done training runs at night before a long race? CG: I wish I was disciplined enough to do a training run through the night! So no, I have never done that. I love sleep just too much. I have, however, purposefully done shorter runs in the dark to practice running slowly at night, like I am in a race. Even just a few of these runs will bring much needed confidence come race day, err race night. AK: I have not. I like sleep. Purposely training at night seems a bit masochistic. I’ve done plenty of
training runs that have necessitated headlamps, but it’s never been with the express purpose of practicing running in the dark. Also, it’s pretty intuitive; there aren’t really any secrets. Inevitably, though, alpine starts for climbing and skiing and shorter daylight hours in the winter end up sprinkling plenty of nighttime mountain activity into my regular routine What have your experiences been with staying on course, staying motivated (staying awake at aids), and malfunctioning gear while running at night? CG: Always have a backup headlamp battery and/or headlamp. In 2016 at the Leadville 100, my headlamp went out less than a mile into the race. I’m not kidding. It was a rookie mistake to not triple check that my headlamp was fully charged. Another rookie mistake that I didn’t carry extra batteries. So, there I was running out of the town of Leadville, onto the Turquoise Lake trail section, straining to see from the beams of other headlamps. Then Maggie Walsh, the woman’s eventual
Pic by: alice russolo
Rac thro the n Wha Expe
cing ough night: at to ect?
Pic by: alice russolo
2nd place finisher, gave me her spare! A life-saver moment. I’ve learned since then that races are strict about having extra batteries and extra headlamps because you are kinda SOL without light. Don’t make this mistake. Be prepared. AK: I’ve experienced all of the problems. At the 2015 Transgrancanaria 125K I repeatedly missed course markings and added extra distance to my race multiple times during the night. This was due to simple inattention and visibility problems that wouldn’t have been issues during the daytime. During UTMB 2014, my secondary light (the one I wear around my waist) stopped working for no apparent reason—the batteries were fresh. This wouldn’t have been too much of an issue except that the high passes were very foggy and having a light only on your head in thick fog is not very effective. I’ve never really struggled too much with motivation at night, other than the usual doldrums from 2-5am. How have you felt in previous races when the sun starts to dip? Relieved? Anxious? Afraid? Sleepy? Exited? CG: Sunrise and sunset are spiritual
moments for me. It’s the Earth spinning, metaphorically turning her shoulders in for some hours of darkness. I try to think of the Earth still spinning when it gets dark. It’s not about sleep or rest, but about a new phase. If you think outside standard human patterns, you’ll be surprised at the celestial energy you can summon. Just accept that it will be dark and then, sun willing, it will be light again. The colors of sunrise and sunset give me an extra boost. Take that energy in! AK: The transition from daylight into nighttime is one of my favorite things in mountain sports. The world seems to get calm and quiet and the temperature inevitably drops a bit—all of these things are generally beneficial to endurance activities. Additionally, there is an undeniable adventure factor that comes from running into the night, and adventure always makes me excited. Of course, the dark eventually becomes a burden, though—every human I know is excited to see the sun rise after a long night and I am no exception. Anton Krupicka & Clare Gallagher
be the
Michele Graglia
Pic by: dino bonelli
eyond ultra
Originally from Italy and now based in Los Angeles, Michele Graglia used to be known worldwide as one of the most requested top-model in the fashion industry. Left behind him the catwals in 2011, he dedicated his life to ultra running, winning the Yukon Arctic in 2016 and the Badwater 135 in 2018.
The history of ultrarunning dates back to the ancient Greek’s times but only in this very last decade this fascinating discipline has risen to notoriety allowing anyone, “brave” enough to enter an ultra distance race, to experience the indescribable feeling of pushing their own boundaries, exploring their full potential. Running beyond 26.2 miles and becoming an ultrarunner is no easy feat, it undoubtedly requires an immense amount of desire and commitment. And perhaps a pinch of madness too... There is a saying in the sport that cites: “Ultrarunning is 90% mental, and the other 10% is in your head”.
Pic by: derek crowe, yukon arctic 2016
This to emphasize how important the personal involvement is, one’s own driving force and motivation, to be able to make it through the countless highs and lows that an ultra race offers. The body can only take you that far, hence when the time comes, when every muscle in the body pleads you to stop, it is only your resilience and what inspires you to push forward that can help you reach that finish line. Developing a solid training routine and following a healthy lifestyle are of course fundamental but there can be many different successful training approaches, especially if we speak in terms of
different race’s technicality, length, altitude, extreme temperatures, etc... As stated before, the body can only take you up to a point so, in my opinion, if there is one common trait to success it always shines through in developing nonphysical attributes such as: Develop patience, respect and gratitude: ultra running takes time and patience! You must develop a sense of joy and gratitude towards the idea of spending an entire morning or even, an entire day, running through nature, oftentimes left alone only with your thoughts, and some dirty socks of course too! You should
never rush and simply enjoy the ride! Successful ultrarunning also rises from a sense of respect and appreciation for Nature, a sort of existential awareness towards mother earth and the deep connection we develop coming in contact with its pure simplicity. It’s a clear culture of humility, along with respect for the great outdoors. Develop mental fortitude: hence the ability to tolerate unpleasant experiences and “suffer through” inevitable periods of discomfort and fatigue during a run has much more to do with your state of mind than your physical abilities. It’s just like meditation! Only exploring our minds we discover that we are boundless and that the perception of pain is all relative. There is a Buddhists saying that fits like a glove: “Pain is inevitable but suffering is optional”. Remind yourself WHY you do what you do and nothing will stop you from achieving your goal! Develop strategic planning: A great deal of trial and error comes into play here, but with time you will understand what works for you and what does not. Once you discover and fine tune your needs all you really need is to plan ahead! Practice!! Figuring out the logistical aspects of the sport, especially fueling,
hydration, and gear. To develop the skill of strategic planning for ultras, there’s no good substitute for experience. Practice makes perfect, so keep trying!! Develop a driving force: We all have different reasons of why we enter these ultra events but there is one trait that brings them all together: Motivation! One’s own inspiration is perhaps the most important aspect of this discipline.
Find that one reason you are willing to get up every day before dawn to push your limits a bit further Find that one reason that allows you to get up 80 miles into a race, when everything inside you hurts and there seem to be no strength left in you, to put one foot in front of the other and don’t stop until you achieve what you set out to do. Find that one reason that, when the going gets tough, it will pick you up and for a moment, for a quick moment only, will allow you to tap into your infinite potential, connect with your self and experience pure bliss! Michele Graglia
beyond the ultra
Pics by: dino bonelli
find the perfect partner Jessica Pardin (FRA) When I’m not working, and after taking my daughter to school, I go running. For the past 8 years, most of the time I also took my dog with me. It’s really motivating to have a training partner like him. All I have to say is 3,2,1 GO, and he starts for the VMA session together with me (and without even getting dragged!)
Tips and t from our
Every day, all year long Francesco Trenti (ITA) I run almost every day, all year long. I find it a precious moment, where I can be alone by myself, enjoying nature. Some days it’s hard to get out and train, especially when the weather conditions are bad, you don’t feel physically well, or the motivation is low. In these cases, I try to listen to myself, and adapt to the situation. For example, if during the winter it’s too cold or there is snow outside, I do some ski mountaineering or I go to the gym. I think variety in training is an important key to stay motivated and practice something with regularity; whether you are preparing for your next race or want to spend some time outside just for fun.
Part 2 Pic by: matteo pavana
tricks r athletes
whatever the weather Sacha Devillaz (FRA) Accept all and stay positive regardless of the reasons. Accept bad weather, accept to be outside for a long race. Accept the hard times during a race is the best way to overcome them. Love what you do and be proud of yourself.
running for a lifetime Miguel Caballero (ESP) You can consider running as a selfish moment of loneliness, something you really need. You can also run chasing your personal ambition and consider it as the road that it’s leading you to always improve your skills and push your limits. Personally, after so many years I also started to look at running as a mission, while sharing everything I learnt and experienced with the runners of tomorrow. So, no matter the reason why you’re doing it. No matter if stronger, faster, or slower: just be sure that in one way or another you’ll keep on running through the mountains your
OUtro
Let’s be honest. There will be sweat. There will be wrong directions, wrong roads. There will be pain, and mistakes… even failures. The point is: will you stop or go ahead? Will you just give up? It’s so easy: you can just close the door and turn away, if you wish. But come on, what will you tell to yourself then? Embrace failure, make it your master. Don’t go for excuses: chase your limit, your own mountain… You must run to stop. You must disconnect to reconnect. 3,2,1…let’s start!