Skyrunner Australian & New Zealand
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girl power lucy bartholomew
gear reviews
building endurance learn from the pros!
10 Tips
for first timers
race previews & reports
Mount buller skyrun the ultra easy
asian skyrunning championships the world series starts in hong kong
TIMOTHY OLSON
Latitude: NORTH 45째 48' 55.01" Longitude: WEST 6째 51' 58.62" Elevation: 5124 ft / 1562 m Photo: TIM KEMPLE
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Skyrunner Australian & New Zealand
issue two. february 2015.
features
06
09 10 12
20
editorial a note from skyrunning ANZ
news the latest from around the trails
running essentials gear to make you go!
gear tests we wear then share our thoughts
asian skyrunning champs msig Sai Kung 50 race report
27 33 39
44
47 55 60
lucy bartholomew talent & wisdom beyond her years
race preview: Mt buller the First sky race for 2015 in Aus
10 tips for FIrst timers a beginners guide to skyrunning
the grand slam insanity at the buffalo stampede
race report: the ultra easy the oceania series opens with a bang
team compressport tips build endurance with pro tips
series points table the race for the oceania series title
www.Skyrunninganz.com
a note from skyrunning ANZ:
what a start!
Cover Photo By: Lloyd Belcher.
Even though we are only part of the way through February I have been excited by the opportunities the new Skyrunning Oceania series has already thrown up for runners, not only in this part of the world but further afield. Firstly, we saw enormous success in the inaugural running of the Ultra Easy 100 in New Zealand last month and I was lucky enough to travel over and participate myself on what surely will become a regular on the ultra circuit. What I took away from that event was the immediate camaraderie created between runners and race organisers. The generosity shown by all participants and supporters in helping to accommodate people of differing abilities over a tough course was firmly brought home for me when we were greeted at dawn at the top of a massive climb by Anna Frost waiting to give everyone on the summit a hug. More recently, a small group of Aussies were invited over by Action Asia Events to compete in the first of the global Skyrunning events - the MSIG Sai Kung 50/28. This was not only the first Skyrunning event on the world series but also doubled as the Asian Skyrunning Championships. Not only did this event attract a strong local field it also pulled a number of world class runners out of their winter training regime from North America and Europe who were after some early ranking points. You will read more about how we got on in this months magazine. Again this event, whilst being a much larger participation event and commercially more established than some of our races back home still had that same essence running through it - namely the best runners competing on some of the toughest terrain possible in a great collegiate atmosphere. What this series and the other continental series have done and will do for us in Australia and New Zealand is continue to throw up these opportunities to race against the best in the world on some of the most iconic trails and mountainson the planet. And at the same time encourage more and more runners from overseas to come and participate on our shores. If this is just the start for Skyrunning in this part of the world I cannot wait to see how the rest of the year unfolds. Marcus Warner President - Skyrunning Australia & New Zealand 6 Skyrunner
Skyrunninganz.com 7
80,34 OR 16KM RUN ON THE LEGENDARY HILLARY TRAIL
“It is not the mountain we conquer, but ourselves.”
The Hillary Trail traverses the Waitakere Ranges on the west coast of New Zealands largest city - Auckland. Named in honour of New Zealand’s Sir Edmund Hillary, the trail sums up the sense of adventure and personal achievement that Sir Ed himself championed and was renowned for.
Stunning views, rugged beaches, magnificent native bush including the hundreds of year old native Kauri trees. Past large waterfalls, along clifftops and through sand dunes and marshlands – something for everyone.
Come along and Knock The Bugger off!
www.thehil ary.co.nz
news
Race 2: The Hillary NZ Keen to race in asia? Well these are the guys to make that dream a reality. Action Asia Events organizes ultra marathon, trail and adventure running events in Hong Kong, China, Vietnam, Laos, Taiwan, Mongolia, Nepal and across Asia. From multiday epics across Nepal and world class Sky runs in Hong Kong, to 3-day runs in Mongolia and technical trail races in Taiwan - there’s something for everyone! One of the events that really excites us is the SUUNTO Lantau 2 Peaks in October. There are 5, 15 and 21km race distances for individuals and teams, and the location is scenic and very technically challening. For more info: www.actionasiaevents.com
Race two in the oceania skyrunning series is the spectacular and technically challenging Hillary in New Zealand’s North Island on March 14th. With 80/34/16km options, there’s a distance to suit whatever level of fitness you’re at. What makes this event so unique is the location the Waitakere Ranges. It’s only a short drive from Auckland but feels like you’re a million miles from civilisation! The course is tough & the scenery even more stunning, so pack your bags for the race a lifetime and get your entries in today. For more info visit: www.thehillary.co.nz
entries have opened for The Hounslow Classic and already a lot of people have signed up for what will become an iconic Australian running event. Being held in a part of the Blue Mountains where there has never been an event before, this is a special event in a place that rivals the most scenic landscapes on the planet. Race distances are 76km and 21km, both with huge amounts of vertical gain over technical terrain. More info: www.hounslowclassic.com.au
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Next Generation Rehydration
running essentials.
New Endura Rehydration Performance Fuel features a specialised electrolyte profile and contains sodium and potassium at levels recommended for athletes in endurance events. It also contains 20 g of carbohydrates to assist energy production when you need it most. Specifically formulated rehydration for performance, Endura Rehydration Performance Fuel replaces essential electrolytes lost during exercise and contains Meta Mag® Magnesium to help prevent muscular cramps and spasms and relieve aches and pain. Endura Rehydration Performance Fuel is available in all your favourite Endura Rehydration flavours: Lemon Lime, Raspberry, Orange and Pineapple.
La Sportiva WildCat 3.0
This is a new and improved version of the popular WildCat. Designed specifically for off-road running and perfect for interval training or longer runs, they have plush cushioning and are super comfy. Features include a no fuss upper with minimal stitching and reinforced abrasion-resistant sides and toe. A softer toe cap for comfort on steep downhill trails. The asymmetrical lacing harness distributes tension equally from the top to the bottom of the shoe and the Impact Brake System™ outsole provides maximum grip and shock absorption on any terrain. Weight: 372 g Fit: Wide Drop: 12mm Colours: Blue/Grey RRP: $179.95 E: sale@expeditionequipment.com.au
Mund Ultra Raid Sox
Every runner is looking for ways to improve there are products to help you get the most o sox. Yes, your choice in sox can have a big im protection against moisture-related issues, i Made from 40% Nylcare Polyamide 35% LY temperatures from -5º C to 25º C. E: sale@expeditionequipment.com.au
The North Face Ultra Cardiac
With a very soft ride and breathable upper, they’re light yet protective. Features include Zonal protection where you need it in the heel and toe, Pebax® CRADLE™ heel-stability technology gives a snug fit and FlashDry™ collar lining helps to prevent blisters. On the Bottom there’s an 8mm drop with plush, single density, compression-molded EVA for a consistent ride. The Vibram® full-length outsole provides optimal traction & balance. Weight: 548g Men’s size 9 RRP: $180AUD
Outdoor Research Echo Tee
Light, breathable and quick-drying, this is a great training top or ideal for those doing multi-day events. Pace your run through sunny basins and shaded forests in this light, trail-oriented tee. Polyester AirVent™ fabric manages moisture and provides UPF 15 sun protection. Flat-seam construction reduces chafing and Polygiene® odour control keeps it fresh whether it’s your second or tenth day out. RRP: $49.95
Hammer Endurolytes
If you’re doing a 3 hour+ event, the one thing you can’t leave out of your fuelling kit is added Electrolytes! They’re crucial to keep the body’s muscular, digestive, nervous, and cardiac systems “firing on all cylinders”. They’re not stored in the body and are required to be replaced on an hourly basis. A wide cross section of all the electrolytes is required NOT just sodium and potassium. Cramping is the signal that you’re “on empty” electrolyte wise. Treat taking added electrolytes like an insurance policy against cramps. Hammer Endurolytes have proven for 20 + years to be the Endurance athletes #1 choice of electrolyte tablets. Easy and convenient to use they contain a broad cross section of all the essential electrolytes.
e performance, train and recover better. From the feet up out of yourself. In this instance we have the Mund Ultra Raid mpact on your running, particularly when it comes to blisters, impact reduction and, of course, foot odour problems! YCRA® fiber 25% Polyamide and rated for comfort at
Skyrunninganz.com 11
gear test
Th
eN
orth
Writing a shoe review is always hard. It’s tough to get through all the tech talk and tap out something that’s simple and understandable for the average Joe. In all honesty, a lot of the facts, figures and trademarked technology that goes into making a shoe can be a little confusing and often meaningless in the scheme of things. The measures I like to use are very basic: look, comfort and durability. Of course, there are
12 Skyrunner
Fa
ce
Ul
tr a
Tr
ai
li
some numbers and nerd speak that’s necessary to make the point, but I’ll do my best to avoid it! To begin with, these are a very sexy looking trail shoe. The colours they come in are known as Power Orange (Pictured) and Jasper Green. In this case I call it fluro orangey-red. They’re certainly fast and flashy in appearance, which I love! Being the evolution of the popular and award winning Ultra Trail, there’s a lot to live up to, and the Ultra Trail II does it with ease. The upper is made from a feather-light ripstop material that gives a very comfy and glove-like fit. According to the manufacturer the upper was inspired by cross country spikes, which at first I thought would be too minimal, but that’s certainly not the case. There’s oodles of support and durability that makes you feel confident and comfortable on any terrain. This is largely thanks to the heel, which is very stable. On the bottom you’ve got the famous tread that provides sensational traction on any surface from dry, rocky stuff to wet grass, muddy trails
i
and even on the road. The midsole and forefoot are stable yet soft, with an 8mm drop that means it’s not too aggressive or ‘flat’ and provides plenty of impact resistance and doesn’t load up your Achilles or calves. In terms of durability, these puppies will tackle several months of wear on the toughest terrain. I’d suggest anywhere up to a total of 800km running will see them out. So for the average punter you can get 4 to 6 months of joy on the trails from them. The trial pair were a size 9 and weigh 460g RRP: $190AUD
NEXT GENERATION REHYDRATION
Available in Orange, Lemon Lime, Raspberry and Pineapple flavours. Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.
endura.com.au
END4825 - 02/15
CHC70335 - 01/15
Endura Rehydration Performance Fuel contains sodium and potassium at levels recommended for athletes in endurance events. With 20 g of carbohydrates per dose for energy and Meta Mag ® Magnesium to help prevent muscular cramps and spasms and relieve aches and pain, it is a truly comprehensive rehydration formula.
gear test
unning r 4 a tr l u k a b l e cam The market for hydration packs is a competitive one. There are loads of different brands each making their own version of this trail running essential. There are also varying ‘types’ of pack to suit runs of different lengths and events with either a lot of mandatory gear, or very little. In the end it’s not uncommon to have a few options at your disposal. Here we have the CamelBak Ultra 4. Firstly, a bit about the company. CamelBak is a specialist in hydration solutions. They’re not a shoemaker that dabbles in running accessories. This is what they do, and they do it very well. The brand is somewhat synonymous with hydration products and quite often people use the name as a generic term for any running pack that holds a water reservoir! Immediately with the Ultra 4 you can see and feel the quality. The material is wear resistant, the zippers are easy to use and durable, plus small touches like reflectivity, a low profile shape and lots of compartments show you there has been plenty of thought in the design. In terms of fluid storage, there’s a 2L reservoir snuggly packed in the back and you can easily pop a couple more bottles in the chest pockets. So you’re covered for runs of substantial distances. I typically used the back for
14 Skyrunner
water and had a couple of small soft flasks with Tailwind in the front. A few great things about the bladder it comes with are that it’s quick and easy to refill without removing it from the pack, the mouth piece doesn’t leak and releases fluid in volume, plus the tube sits firmly in place via a couple of clips on the front straps. This removes the annoying bouncing of the tube you can get from many
vest
other packs. The shoulder straps are wide, comfortable and made from a soft, breathable mesh. On the front sits a couple of mesh pockets with plenty of capacity for bottles, gels, and salt tabs. Plus the additional of a sweat proof zippered compartment means you’ve got a safe place for your mobile and car keys. Just be careful when unzipping it when on the run as stuff can
easily fall out of it. All this is held firmly in place via two sternum straps that are fully adjustable. On the very back of the pack is an expandable cargo compartment with room for a spray jacket, gloves and beanie, as well as a second small pocket I used for my post run energy bar and additional gels. This is the type of pack you get for versatility. It can be used for training runs where you don’t need much stuff, or loaded up with essentials for a long day out or race where you’re required to take a bunch of gear with you. It’s very comfortable, light, bright and hard to find a fault with! If I had to find one, it would be that it’s only available in the single colour scheme.
R2
Performance Calf Sleeves
RECOVERY Accelerates venous return preventing blood from stagnating in calves, ischia and quadriceps therefore making your legs feel ultra light.
ANTI-FATIGUE The shock and vibration absorption on muscles, veins and joints increases resistance to effort.
ULTRALIGHT Wet or dry, COMPRESSPORT remains lightweight (does not retain water).
SHOCKABSORBER The 360° compression dampens the “shock wave” effect on muscles, veins and joints.
DTOX
Studies show a significant reduction in lactic acid during effort.
MASSAGING EFFECTFIBRE Every movement triggers a micromassage providing well being and lightness. Patented fibre.
ULTRARESIST In normal use COMPRESSPORT is tear proof.
PERFORMANCE
Pro Racing Socks
gear test
This shoe has been a long time coming from Salomon. Traditionally a trail/mountain shoe company they have been talking up the new segment of Road to Trail for some time without the shoe to back it up. With this new version they have gone closer to creating the perfect road shoe that will cope with most firm packed, non-technical trail. First up the design is eye catching. The predominantly red look makes it look fast, even if it isn’t. Add in some neat features on the lycra upper and you have a lightweight shoe that breathes well and looks good. The dual density midsole offers up a little more impact protection than your usual road shoe and when you add in the fact they have used their latest edition of Contagrip you start to feel like this is a shoe that will stick to anything. That said it reached its limits on dry, loose sandstone found on so many of Australia’s trail when descending. I found I reached for this shoe most often when doing hill repeats on asphalt, stair training and tempo runs where I would often warm up or warm down on the trails leading to my local oval. It made a change to run in a non-trailspecific shoe where speed was more important than comfort and it didn’t mean I had to go in search of a racing flat or specific road shoe. Over the last 2 months and with close to 500kms on one pair this has been my most often used shoe as it meets 90% of my training needs as a trail runner. It would suit most normal width feet who have a neutral foot and sized very close to stated size. (Shoes was bought and sourced by the author)
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Salomon S-LAB X
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La Sportiva athletes Gill Fowler & Stephen Upton on Mount Feathertop Photo: Stewart Aickin
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asian skyrunning championships
The pre-race photoshoot on the Sai Kung Harbour
Photo By: Lloyd Belcher.
Nepal’s Samir Tamang leading the way in the 50
The Asian Skyrunning Championships were held on February 7th at the MSIG Sai Kung 50. It’s an event that attracted highly competitive international fields across both the 28km and 50km options, with runners converging on Hong Kong in search of not only glory and a share in the prize purse, but points in the Skyrunner World Series. This in effect kicked off the global circuit and as such there were plenty of top athletes keen to start the year on a positive note and bag a few points along the way. The Sky distance event (28km) featured approximately 2,000m of vertical gain and descent across a highly technical course. The Ultra distance (50km) followed a similar route and along the journey runners would have to tackle 2,800m of up and down. With a maximum altitude of only 408m, it meant there was going to be a lot of short but extremely steep climbs and descents to test competitors. The races started together in cool but humid conditions, with the sun rising not long before the starters gun fired. From the outset is was clear who the contenders were going to be. Immediately on the opening road section of the course a lead group formed, containing the favourites in both races. Nepal’s Samir Tamang (50km), Marco De Gasperi of Italy (28km), Tom Owens from the UK (28km), Dai Matsumoto of Japan (28km) and David Byrne of Australia (28km) leading the way closely followed by Yan Longfei of China (50km), Australia’s Blake Hose (50km) and Cristofer Clemente from Spain (50km). The women’s filed wasn’t quite so compact with Nepal’s Mira Rai establishing an early lead over Dong Li from China and America’s Kasie Enman, all three of which were competing in the 50km event. Leading the 28km women’s race from the gun was Itlay’s Elisa Desco. After about 2km of road running the real race began with the first of the steep
Photo By: Lloyd Belcher. Blake Hose trails behind Yan Long Fei and Cristofer Clemente
asian skyrunning championships climbs taking runners over a very rocky and technical ascent before plummeting down an even more challenging slope. This immediately started to split the field with the more technically skilled runners gapping those less able on the steep down hill. From here runners faced a series of short but tough rises and falls before a stretch of sand along the beach at about the 14km point. It was here it became evident that several in the field had made some errors in navigation with the likes of De Gasperi and Tom Owens giving away several minutes to their competition in the 28km thanks to missing a turn. Similar occurred with a few of the 50km athletes too. Samir Tamang however didn’t miss a beat and ran confidently at the front of the 50km field from start to finish, with Yan Long Fei in second, Spanish runner Cristofer Clemente third and young Australian Blake Hose fourth. The top three in the women’s race were Nepal’s Mira Rai, Dong Li from China and Kasie Enman from the U.S. In the 28km race Dai Matsumoto had a real battle with countryman Kondo Yoshihito, but handled the final descent to the finish well to record a comfortable victory. Third across the line was a disappointed and fatigued Marco De Gasperi, followed by Tom Owens and Dave Byrne in fifth. The women’s event was taken out by Italian Elisa Desco who narrowly beat French runner Stephanie Jimenez after taking a wrong turn and losing a substantial lead. Third was Japanese runner Kanako Hasegawa who snared the Asian title also. Overall it was a sensational event that showed the growth Skyrunning is having outside of Europe. Other than the elite athletes, there were loads of local and international runners who were there just for the experience. And what an experience it was! The atmosphere was exciting, the course spectacular and challenging, and the level of organisation was fantastic. Free beer and hot meals at the finish capped off a great morning out.
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asian skyrunning championships 50k- Men's Top 5 Rank Name Country Team / Sponsor Time 1 Samir Tamang Nepal 04:58:40 2 Yan Longfei China Salomon 05:11:50 3 Cristofer Clemente Spain Land Team 05:15:07 4 Blake Hose Australia Salomon 05:18:17 5 Miki Ushida Japan 05:28:40 50k-Women's Top 5 Rank Name Country Team / Sponsor Time 1 Mira Rai Nepal 05:39:31 2 Dong Li China Salomon 06:00:49 3 Kasie Enman America Salomon 06:13:57 4 Alessandra Carlini France Team Agisko 06:43:37 5 Shiho Iwadate Japan 06:55:37 28K - Men's Top 5 Rank Name Country Team/Sponsor Time 1 Dai Matsumoto Japan Salomon 02:49:23 2 Kondo Yoshihito Japan 02:51:41 3 Marco De Gasperi Italy Scott 02:54:32 4 Tom Owens UK Salomon 03:06:06 5 David Byrne Australia NIKE 03:09:54 28K -Women's Top 5 Rank Name Country Team/Sponsor Time 1 Elisa Desco Italy Scott 03:41:02 2 Stephanie JIMENEZ France Salomon 03:41:45 3 Kanako Hasegawa Japan 03:56:25 4 Chiaki Fjelddahl Japan 04:24:03 5 Oksana Riabova Ukraine 04:31:12 Photo By: Lloyd Belcher.
24 Skyrunner
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lucy bartholomew Despite her youth this super talented young lady has run more ultras and trail races than many a seasoned campaigner, and she does it with a smile and flair that makes her the darling of the scene. Lucy has a bright future in the mountains!
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lucy bartholomew What got you into running ultras? My Dad. It was something we bonded over and I didn’t get to see much of him. He was at work and I was at school so in the afternoons it was our time to talk. When dad started training for his first 100km I went along for the training runs and was able to keep up and finish still smiling. I went along to support him for TNF100 and I was amazed at the atmosphere, the people and the mountains. I knew that I wanted to do that race as soon as I was 18. Dad then decided to run the Surf Coast Century 100k and I again shared the training with him only this time I said I wanted to do the race too. You’ve done lots of racing for such a youngster, how do you avoid the typical youthful distractions? I am very confident in where I am going and what I want to 28 Skyrunner
“I believe you know your b healthy and progress slowly and you should j
do. I still go out with my friends on the weekends and have fun but I am also aware that the next day I want to train and my friends understand that. I still get distracted by social media like a normal teenager but I think I balance my life well and am happy with how I am. Where do you do most of your training? I live just outside Melbourne city so finding trails and hills is limited. When I was at school I was running the streets - the Yarra river trails and on the weekends I’d either force mum and dad to take me to the Dandenongs or I would take the train. Now I have my license and just finished school I have been living up in Bright training in the Victorian Alps or getting out to the Dandenongs daily. What piece of advice do you have for other young distance runners? For me, I copped a lot of different Photo by: Lloyd Belcher
body best and if you feel good, feel y then I don’t think there is a problem just chase your dreams.”
opinions about how I shouldn’t be running such long distances especially as a girl and this can affect your decisions and confidence but I believe you know your body best and if you feel good, feel healthy and progress slowly then I don’t think there is a problem and you should just chase your dreams. What’s your favourite piece of racing kit? My Salomon sense SG shoes. When I put them on I know it’s time to run! They were my first pair of trail running shoes that I wore at my first 100km and I have worn nothing else since! In fact, I still have those shoes and wear them for work! What’s your most memorable race? For me my most memorable race was running at the World Skyrunning Championships in Chamonix last year. Whilst my race went well and I finished 1st in the female juniors it wasn’t just my race that made it memorable, it was the whole Australian team exceeding everyone’s expectations, escaping year 12 for 3 weeks, seeing the elites run and being surrounded by ridiculous mountains with friends that became family. You recently ran in the Asian Skyrunning Championships, how was that experience? Racing in Hong Kong was unreal. I found the course really challenging and was pushed physically and mentally. I went across as part of the Australian team and as one of the elites, which really made me scared and nervous about my result. But once the gun went off I just ran the way I always do and tried my best. I loved the atmosphere and vast contrasts of Hong Kong. While the mountains weren’t high you went from a peak to the sand very quickly, with thousands of steps along the way. It was a great experience. Skyrunninganz.com 29
After a hard race, what do you do to recover? After a hard race I just focus on listening to my body. I try to be active the day after, walking around and stretching out. Two days after I go for a small run along with getting a good massage! All this is combined with a pile of good, nutritious food! Who is your running idol and why? No doubt, Emelie Forsberg! I think she is a great role model for women in any sport. Her smile is recognized around the globe and she is pushing the limits of what women are capable of in both trail running and mountaineering. She also has a presence on Facebook as a really approachable and genuine person who just loves to be outside in nature. I am very fortunate that I am coached by her now and aspire to be like that for others too. What are your plans for 2015? I have deferred my Uni for 2015 so I can focus on doing some good international racing and see some more of the world! At the moment I am entered to run in the Mt Buller Skyrun event in Victoria as well as the Buffalo Stampede in April. My big goal for this year is the World trail championships in France in May, I hope to do Australia proud along with the others in the Australian team. I then plan to stay over in Europe and compete in some more mountain races including the Mont Blanc Ultra, Trosmo Skyrun and Matterhorn Ultras. Then my Dad will come over to run in the UTMB and I will be his support before coming home and having a nice rest! Exciting times ahead!
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lucy bartholomew
RAZORBACK RUN I 22/42/64km I VIC I 14 Mar MOUNT BULLER SKYRUN I 22/36/45km I VIC I 29 Mar WILSONS PROM 100 I 44/60/80/100km I VIC I 02 May GLOW WORM TUNNEL TRAIL MARATHON I 42 /21km/Bolt/Dash I NSW I 13-14th June HOUNSLOW CLASSIC ULTRA I 75/ 21km I NSW I 10-11th Oct SKYMARATHON & SKYRUN LAKE MOUNTAIN ALPINE MARATHON I 10/24/42km I VIC I 25 Oct ALPINE CHALLENGE I 60/100/160km I VIC I 28 -30 Nov
OFFICIAL SKYRUNNING EVENT
OFFICIAL SKYRUNNING EVENT
www.mountainrunning.com.au
mt Buller skyrun Race one of the Australian leg of the Oceania Skyrunning series is in Victoria at the Mt Buller Skyrace. It’s a weekend celebration of mountain running and the perfect way to kick things off in the Land Downunder.
Skyrunninganz.com 33
How would you describe the courses for the Skyraces? What are the most challenging parts of them? The Mount Buller Skyrun 45km is an awesome course. It offers a combination of technical running, challenging hills, quad busting descents, a 1,200m climb towards the end and a fast and furious last 2km to the finish line.
What makes this event unique from others people might do? The Mount Buller Skyrun is unique in that it offers a microcosm of the best of Alpine Trail running in Australia, with stunning views from Mount Buller and Mount Stirling of the Victorian Alps. The backdrop includes some legendary peaks and mountains with names such as Mt Buggery, Mt
Speculation, Terrible Hollow, Hells Window and the Crosscut Saw, it also takes in Craig’s Hut which featured in the movie The Man from Snowy River. It has spectacular high country scenery plus history, and that’s in the first 8km of technical trail running! Then there is the quad busting descent down to the Delatite River flats with 13 river
“The Mount Buller Skyrun is unique in that it offers a microcosm of the best of Alpine Trail running in Australia.”
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crossings on log bridges before a 1,200m ascent to the summit of Mount Buller via the Klingsporn Track – the original route up to Mount Buller before there was a road! So what makes it unique – apart from the awesome trails, hills and descents – it’s the scenery, and history. Who are the runners to look out for? We are still awaiting some
replies from invited runners but the Women’s Race is looking to be a real ripsnorter with Gill Fowler, Beth Cardelli and Lucy Bartholomew all vying for the first across the line. In the men’s it looks like Mick Donges will take out the prize or possibly Matt Cooper or David Byrne. What advice do you have for athletes in the lead up to the
race? If you can get up there beforehand and check out the trails – that’s always good. Otherwise work on the hills. The course profile is deceptive – it has lots of small ups and downs plus one great descent – it’s a fast and gut busting finish! Across the weekend, what can competitors and their crew expect?
mt buller skyrun
The Mount Buller Skyrun forms part of the Mount Buller Mountain Running Festival, so there is a lot happening. On the Saturday there is the Victorian Mountain Running Championships 5/8/12km and a family fun run. Then on Saturday evening there is a Nachos dinner down in the Village Square. Sunday is an early start with the big question mark being around what the weather will be throwing at us. Access to runners along the course is difficult due to the remote nature of the area. The main access points for crew will be at Mirimbah Park on the Delatite River about 33km into the run and again up at the Summit Car Park about 3km from the finish As a race director, what’s the biggest challenge you face in setting up an event like this? Ensuring that the course is marked well enough for fast moving runners who do not want to stop and look at a map to easily navigate the course and getting enough volunteers out on the course to man aid stations and checkpoints. The run takes in some pretty wild country and whilst it’s on trails, 4WD roads, walking tracks and MTB routes, navigation can be a challenge – especially if runners haven’t taken the time to show the course some respect and study the maps and course notes. What got you into being a Race Director? It was sort of natural osmosis. I moved from Tassie to Melbourne in 2000, I loved running and started inviting some friends for runs in some of our great parks. We started with the Prom Run, then the Razorback Run which was called the Mt Feathertop Skyrun – long before there was a Skyrunning 36 Skyrunner
series in Australia. Then someone said what about a 100 miler, so I spent five years creating the Alpine Challenge. I just wanted to share some of the special places I was running in with others, as a result Running Wild events are still low key and low cost events – they are about the people, the places and the camaraderie, not about all the hype. You have loads of amazing events on your calendar, if there was one must do or favourite, which would it be? That is hard! I think if you want to say you are a serious ultra runner, then the 100 mile Alpine Challenge has got to be on your must do list. It’s 7,000 m of ascent and descent in 44 hours in some of Victoria’s toughest and most spectacular alpine parks. It takes in Mount Bogong, Mount Hotham, Mount Feathertop, Spione Kopje and more epic mountains. It’s tough, it’s gut wrenching, but the feeling of satisfaction you get when you finally nail it – and I have some runners who have come back 3 times in order to finish – is just awesome! At the other end there is the Prom 60km down at Wilsons Promontory national park. Some of the best coastal running in the country with awesome views. It’s challenging but not as hard as the 80 or 100km courses. It attracts runners from SA / NT and WA as well as a load of locals and it’s quiet and secluded and limited to 150 runners. Any secret plans for 2016 that you can let us in on? If I did that it wouldn’t be a secret! But since you asked, in 2016 Running Wild will be organising the Australian Mountain Running Championships which will be held in late April in conjunction with the Mount Buller Skyrun.
“in 201 Running
16 Running Wild will be organising the Australian Mountain g Championships which will be held in late April in conjunction with the Mount Buller Skyrun.�
mt buller skyrun
The official jacket of the Buffalo Stampede
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Click the jackets to see the full colour range
2. Know the Course Take the time to study the course maps and descriptions, not only well in advance of race day, but the night before too. Skyrunning events are held in remote and challenging environments, with many of the courses minimally marked. This means you have to know where you’re going and be able to navigate your way through mountainous terrain. What’s more, by knowing the course in detail you’ll have a clear picture of where aid stations are and what lies ahead.
10 tips for first timers
1. Learn to Power Hike A key part of any Skyrace is power hiking, which involves getting your upper body low, putting your hands on your knees and using some force with your arms to help ‘push’ you along. Typically you do it on the steep climbs and stairs where running become too slow and labouring. Power hiking should be practiced lots in training as it’s a skill that can be a big help on race day. Plus you need to condition your arms and lower back to it.
Skyrunninganz.com 39
10 tips for first timers
3. Test Your Gear There will always be some form of mandatory gear in the longer sky races you’ll do. It can be as little as a water bottle and some gels, or an entire backpack full of thermals, raincoat, beanie, gloves and more. The last thing you want half way through your race is to discover that your pack is causing chaffing, your raincoat is too small or your water bladder leaks! For this reason it’s always a good idea to train a fair amount wearing or carrying what you will on race day. 4. Practice Your Nutrition Similar to the reasons for testing your gear, practicing your nutrition strategy will enable you to better understand how your body reacts to the fuel you consume and work out what works best for you. It’s a good idea to try different brands of gels, electrolyte replacement, food etc during your long training runs. Find what works best for you and then stick to that when you race. 5. Train Off-Road Sky races are almost entirely on the dirt. From open fire trails and rutted single tracks, to extremely rocky and boulder-strewn goat paths. It’s testing stuff on your muscles, joints and mind. In order to prepare yourself for the challenges of this type of terrain you really need to do a fair amount of training on it. If like many an urban dweller you have limited access to such environments, take the time to travel somewhere you can find it at least once a week. It’s well worth the effort!
Photo by: Lloyd Belcher. Event: MSIG Sai Kung 50. Action Asia Events
6. Do Downs, Not Just Ups Skyrunning involves loads of ascending and descending. Sometimes the ups and downs are long and steady, other times they’re short and extremely steep. Conditioning your body to the rigors of climbing and going downhill is hugely important, but typically people focus only on the up. Often it’s the muscle fatigue caused by pounding descents that brings people undone. Climbing is important, but you should also do lots of downhill running to get use to the impact and being able to go from descending to ascending – it can be tough for the uninitiated! 7. Wear Quality Shoes Good footwear goes beyond simple in-shoe comfort. A quality pair of kicks needs to be able to withstand the rigors of rocks, water, heat and sometimes even snow. Think of them as an investment in your running pleasure. Get shoes that have adequate grip for the type of terrain you’ll be racing in. If there’s lots of mud, you’ll need big lugs. If there’s rocky terrain, toe protection is a must. Wear your shoes in gradually during training and do your best to get to race day without any blisters or soreness. Toe the line with fresh feet! 8. Ask Questions If you’re new to the sport, no doubt you’ll have plenty of things you’ll want to know. What gear do I get? What training should I do? How do I get my numbers? Is there phone reception on the course? Often, many of the simple questions will be answered by visiting the event website, but if you have anything that concerns you or you’re simply inquisitive about, then don’t hesitate to pop a question on a running forum/facebook page or in an email to the race director. You’ll find most of those that are regulars in trail running are a pretty friendly and helpful lot.
10 tips for first timers
9. Be Mentally Prepared Knowing the challenge of what lies ahead is extremely important. You need to prepare your mind for the battle between you and the trail! It’s going to be very hard at times. You’ll have highs and lows. There will be moments when you may want to quit, and if you’re mentally prepped for it, you’ll be better equipped to get through and keep pushing through the pain. Just remember, the goal is to finish. If it takes an hour or two longer than anticipated, grit your teeth and just get through it! 10. Enjoy the Scenery Sky races take you to remarkable places. That’s a large part of the reason we do them. The mountain scenery can be spectacular and if you’re too caught up in the battle, the vistas will pass you by unnoticed. Take the time to look at the world around you. Summit the climb and look at where you’ve just come from. Splash your face in waterfall and stop to enjoy the moment. By taking on the challenge of a sky run you’re doing something very special and rewarding. Make the most of it.
june 13th 2015 Mt Difficulty - Cromwell New Zealand
An extreme mountain marathon
42.2km 3,000m D +
www.mtdifficultyascent.com
the buffalo stampede grand slam
No, we’re not talking about an alpine tennis tournament. This is something far more physically demanding, but without the hefty pay day that comes to the winner. However, the glory and bragging rights the grand slam champion will hobble away with is equally on par with a Wimbeldon trophy. What is it you ask? The Buffalo Stampede Grand sSlam is the challenge of running all of the three race distances on offer at the event. That’s the 26km on day one, the 75km the following morning, and finally a lovely trot of just 42km to finish the weekend. Running just one event is hard enough, but a select bunch of around a dozen nutcases have decided that a single race is not adequate to sooth their inner skyrunning lunatic. They need pain, and lots of it, in order to feel as though they’ve gotten the most out of their playtime in the hills. Entries are still available to anyone who thinks they’re up for the task. There’s only one rule: those who toe the line, must do the time! If you drop from the grand slam, be prepared for a lot of heckling from those that complete the epic. www.buffalostampede.com.au
21 November 2015, Oxford, Canterbury, New Zealand
www.skyrocknrun.co.nz
42km SkyMarathon 3607 D+ Oceania SkyRunning Series Final
the ultra easy race report
race one in the Oceania Skyrunning series has been run and won! It was an ideal way to start the year of racing on a course that was both epically stunning and incredibly challenging. This is sure to become one of the must do races on every ultra runners bucket list.
Skyrunninganz.com 47
The words ultra and easy are strange bedfellows but not when it comes to race director Terry Davies. Terry is that sort of individual who is hard not to like, even when you are suffering up a 4 hour climb in 35 degree temps. He smiles at everyone and chuckles like a big kid when he sees the carnage he has created. The Ultra Easy 100km was a collaboration between local Wanaka resident and accomplished mountain runner Grant Guise and outdoor events guru Terry Davis. The mountains and trails around this part of the South Island have an incredible beauty but also enough ruggedness to test the best runners. And so the Ultra Easy 100 was born. It was included into the Skyrunning Oceania series for two main reasons. Firstly, it has that perfect loop of a run starting and finishing at a tavern. Secondly, it has trails that seem to go up and up for ever rewarding you with first class views. So at 3am 40 hardy souls set out along the back streets of Albert Town to make the easiest climb of the day up over Mt Iron. Favourites Scotty Hawker and Grant Guise led us all out in a spectacular conga line of head torches. Up and over the first hill and we were soon greeted by the shores of Lake Wanaka. This gave the speedsters chance to open up a gap before the days first big climb. The zig zag trail up to Roy’s Peak and on to Mt Alpha is very runnable on a good day but it was clear from the outset that even the front runners were going to take in this 1300m climb and 7 kms of trail with a conservative approach. Terry was questioned at registration as to why a 3am start and soon it became clear - the sunrise over Roys Peak and the views as the rays hit Mt Aspiring and its many glaciers was breathtaking. You have to love those small details that make races so memorable and Terry’s early starting experiment paid off if droves. 48 Skyrunner
The ultra easy race report
“The sunrise over Roys Peak and the views as the rays hit Mt Aspiring and its many glaciers was breathtaking.�
The ultra easy race report
50 Skyrunner
Runners were greeted to a chilly but very cheerful Anna Frost who was giving out free hugs on the summit of Roys Peak. You have to love the running community when people like Anna go out of their way to be part of a new event when they could so easily be sleeping in a nice warm bed at that time of the day/night. The section between Roy’s Peak and Alpha is about as good a section of mountain trail as you could get - technical, steep, treacherous in places but boy was the view on both sides of the ridge worth it. As runners made their long descent toward Cardrona and down Spots Creek they were greeted again in the middle of nowhere by the highest pie van in the southern hemisphere. Dan Bleakman from Ultra168 had managed to hitch a ride in
a series I Range Rover equipped with pie warmer. From the front to the back of the field all stopped off for freshly baked croissants and rolls. This is where the leading runners would start to open up the field. Grant and Scott along with Danny Garrett made the long descent look easy. The early pace in the ladies was Bryony McConnell leading them out and was soon joined by Becky Nixon and Jess Siegle with debutant Justine Medin close behind. Sections of Spots Creek were very overgrown, rocky and boggy with many stream crossings to keep it interesting and runners soon collected some excellent wounds from the local weeds that were out to spike them. At this stage of the day the sun was just starting to show its strength, coupled with cloudless
skies the worst of the race was still to come. Crossing the Cardrona road again the aid station activity was tempting to keep you their longer with crepes, coffee and waffles all being freshly made as we came in. Some runners wisely or unwisely as we were soon to find out went for a shoe/sock change here but that was soon to no avail as the first big climb of the day was greeted straight off with a wide river crossing. The pace up to the Little Criffle range soon settled slowed for all runners as the heat, relentless switchbacks and 1600m climb started to eat into runner’s reserves. I am not exaggerating when I class this climb to the final summit at Mt Pisa up there with some of the biggest climbs you will ever do in the European alpine ultras like UTMB or Tor
des Giants. Scott Hawker showed his early season form and efficient climbing style to move ahead of Grant and Danny at this stage. In the ladies the early pace set by Bryony McConnell came unstuck when she suffered the effects of a fast pace and twisted ankle. Becky Nixon moved into the lead with Justine Medin catching and overtaking Bryony just past the Little Criffle aid station. Bryony went on to limp home many hours after the lead runners but showed her incredible mental strength not to quit the race with so long left to go. After a brief aid station stop for sushi - yes sushi at 1600m at the Bob Lee Ski Hut the eventual summit of Mt Pisa at close to 2000m took the front runner over 4 hours and some of the back markers closer to 6 hours to ascend! As with so much of this race, the views, aid station staff and fellow runners all made the efforts in the heat worth it. Here Scotty Hawker reinforced his race lead and Grant Guise who had been battling with Danny Garrett all day managed to make his move for home. The women’s race was still anyones at this stage with Becky Nixon holding her 25 minute lead of Justine Medin throughout the entire climb. The long descent off of Mt Pisa really started to bite for all runners. You don’t put 2000m of climbing into your legs and 70kms of running and hope to just unleash on the downhill. This is where the front of the field started to catch some of the marathon runners who had started earlier that morning at the Bob Lee Hut. This lifted spirits and gave targets to aim for. The final few kilometres to the Lake McKay aid station really hurt - the heat, the long stretches of open trail and close to 12 hours of running really bit. The oasis in all of this carnage was the good folk working this aid station who were pouring ice cold mocktails. Only thing better for most of the runners at this stage would have been if they were real cocktails.
“You don’t put 2000m of of running and hope to
The final 10kms “run” for home made for some cooling and refreshing river trail running as we skirted the icy cold Clutha River back to the Albert Town Tavern. The results in the men’s remained pretty much as predicted with Scotty Hawker taking an early lead in the Oceania Skyrunning series with first place in a time of 11 hour 11 minutes. Grant Guise faded at the end to come home in 11:42 and fellow Kiwi Danny Garrett rounding out the podium in 11:47 after a long tussle with Grant. The ladies race went to local runner Becky Nixon who stormed home in 14:34 followed by Australian runners Justine Medin in 15:10 and fellow NSW runner Jess Siegle in 16:33. We expect to see these 6 runners featuring heavily in the rest of the Oceania series as the next event on the calendar moves to The Hillary in New Zealand in March The rest of the field was spread out far and wide with Terry eagerly keeping an eye on his watch for the final runners narrowly ahead of the 20 hour cut with the final runner Will Styles making it with 11 minutes to spare. All the finishers were greeted to a hug from Terry and a beer which considering how hot and dusty the course was was well received. With only a few months to pull this event together it as all the makings of becoming one of those must do ultras in New Zealand where the locals embrace the visitors and make them feel very much at home. Terry had the last laugh as he always does awarding each and every runner with a medal made from the trunks of the very same scrubbly bush that had inflicted such pain on us all the day before.
The ultra easy race report
climbing into your legs and 70kms o just unleash on the downhill.”
team compressport training tips
Caine Warburton
Building endurance is a key part of preparation for any running event, but more so when your next race is Sky Race! The members of Team Compressport have pulled together their collective experience and offered up the top 4 tips for building endurance for Skyrunning races. #1 – Its all about Specificity!
Jo Brischetto wears the Compressport Performance Calf Sleeve to help with racing comfort and reduce fatigue.
Ben Duffus (3rd World Championships) says “It is the nature of Skyrunning events that there tends to be a decent amount of elevation change and also some technical sections. Hence it’s important to be strong when both climbing and descending. Gaining confidence on technical terrain can not only improve your time, but also reduce the likelihood of hurting yourself (e.g., a twisted ankle).” Caine Warburton (9th World Championships, 2nd Buffalo Sky Ultra) says “Replicating the amount of vertical ascent/descent per kilometre in training that you will experience in the race is always a good place to start. If your race has 4,500m vertical gain in 75km (60m/1km) then you want to make sure you’re achieving that amount per kilometre in your key long runs.”
Skyrunninganz.com 55
R2
Performance Calf Sleeves
Ben Duffus is a big believer in specificity ot training and RECOVERY building a solid bybloodbeing Accelerates venous return base preventing from stagnating in calves, ischia and quadriceps therefore consistent
SHOCKABSORBER The 360° compression dampens the “shock wave” effect on muscles, veins and joints.
making your legs feel ultra light.
ANTI-FATIGUE The shock and vibration absorption on muscles, veins and joints increases resistance to effort.
#2 – Get Consistent!
Clarke McClymont (30th UTMB) ULTRALIGHT says “Consistent volume over a Wet or dry, COMPRESSPORT remains prolongedlightweight period of time is key (does not retain water). and when fit, using back-to-back sessions will help build strength and endurance. For example 4hrs Saturday, 3hrs Sunday.” Joe Brischetto (2nd The North Face 100km) says “For me, endurance for Skyrunning builds with consistent training on everything that goes up and down. Hills, stairs, longer mountain runs and hilly tempo runs. These 4 sessions are key for me to build climbing endurance and I try to do 1 of each every week.”
PERFORMANCE ANATOMICALLYCORRECT
Specially designed for right and left foot in order to adhere to the anatomy of the foot and maintain your performances.
SHOCKABSORBER
The 360° compression dampens the “shock wave” effect on muscles, veins and joints.
THERMOAERATION
Air enters the 3D.DOTS which prevents the sole of the foot from overheating during effort.
DTOX
Studies show a significant reduction in lactic acid during effort.
MASSAGING EFFECTFIBRE Every movement triggers a micromassage providing well being and lightness. Patented fibre.
ULTRARESIST In normal use COMPRESSPORT is tear proof.
Pro Racing Socks GRIP3D.DOT
The 3D.DOTS are multidirectional and ensure maximum grip in shoes thereby preventing feet from slipping during effort.
PROTECTION ACHILLES TENDON
The cushioning effect of the 3D.DOTS at the rear of the sock protect the Achilles tendon from friction and pressure.
ACUPRESSURE
“The massaging acupressure” is designed to activate blood circulation by multipoint massaging of the sole area.
ARCHSTIM
Located in the arch of the foot, it also provides for venous return and recovery.
TOTALWATEREXTRACT
The 3-D dots do not retain water (rain, hydration, perspiration) and facilitate its discharge. Feet stay dry.
1800 000 180
ERGOFITTECHNOLOGY
The toe piece contours and covers the toes without creasing, compressing or smothering the foot.
www.compresssport.com.au
James Roberts (6th Hong Kong 100km) says “Incorporating a strength/core exercise program into my week helps increase the strength of my gluts and calves while keeping me injury free. Strength training has also made a massive difference to my climbing ability and overall endurance for longer runs. I find lunges, squats, calf raises, and a variety of core exercises to be the most effective.” Jo Brischetto also says “I do body weight strengthening exercises and single leg drills every second day. This helps by improving my hip stability and protects my knees on long descents. It of course also contributes to conditioning and strengthening my quads.” Clarke McClymont adds “Cross training is vital to peak performance, endurance will draw on your whole body not just your legs so it’s important to be strong throughout your entire body and core.”
team compressport training tips
#3 – Bust out the strength work!
team compressport training tips
#4 – Don’t forget to rest
James Roberts
Caine Warburton (raced x 13 in 2014) says “Surviving the training for these types of events is half the battle. You need to plan recovery into your weeks and months and ensure you are placing the correct stress on your body but also allowing it to adapt to that stress by giving it sufficient recovery time.” Jo Brischetto speaks from experience “When I don’t consciously and adequately focus on recovery after tough sessions I have trouble ‘backing up’ and become more vulnerable to injury and health problems. Back-toback runs are so important for gaining physical and mental endurance. Because of this, respecting recovery and the role it plays in facilitating blocks of solid training is in my opinion one of the most important training tips for building Skyrunning endurance.” Ben Duffus (the king of back up runs) also adds “You don’t build physical endurance while you train, you build it while you recover. It’s also important to manage any aliments that may arise in order to remain consistent in training.” So there you have it, the top tips from some of the country’s best trail runners. Now get out there and get training!
Clarke McClymont thrives on big mountains. He’s a real hard man of the sport, but has a smart approach to training.
58 Skyrunner
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Skyrunning Au 2015 O Suunto Po Athlete Position 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Male Scott Hawker Grant Guise Danny Garrett Simon Grenn Michael Beaumont Adam Keen Malcolm McLeod Glenn Kelly Andy Millard Alex Head Marcus Warner Guy De Lacey Charlie McNally Richard Charles James Harcombe
400 300 225 168 126 94 70 52 39 29 21 15 11 8 6
1 2 3 4 5 6
Female Becky Nixon Justine Medin Jess Siegle Lisa McFarlane Bryony McConnell Penny Kirkwood
400 300 225 168 126 94
Series calendar
Date Race January 24th The Ultra March 14th The Hilla March 29th Mount B April 15-16th The Buff June 13th Mt Difficu August 15-16th Barneys October 10-11th Hounslo November 21st Sky Roc skyrunninganz.com.au
ustralia & New Zealand Oceania Series oints League Table
Location a Easy Wanaka, New Zealand ary Auckland, New Zealand Buller Skyrun Mount Buller, Australia falo Stampede Bright, Australia ulty Ascent Cromwell, New Zealand s Bluff Mt Barney, Australia ow Classic Blackheath, Australia ck n Run Canterbury, New Zealand u
Total 400 300 225 168 126 94 70 52 39 29 21 15 11 8 6
400 300 225 168 126 94
Skyrunninganz.com 61 Skyrunninganz.com 45