Trail Running Canada Issue 10 by Trail Running Canada

ISSUE 10

Quebec

The Alps

South Africa

Superfoods

X-Training

Reviews

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COVER: Sasha Brown tackles some winter running.

What’s

INSIDE

Photo credit: Brian McCurdy

FOUR YEARS OF ALPS: GORE-TEX TRANS-ALPINE RUN by Rene Unser

17 SOUTH AFRICA: SALOMON SKYRUN

TRAVERSÉE DE CHARLEVOIX

by Linda Barton-Robbins

by Pierre-Etienne Vachon

6 TRAIL DOG

RACE DIRECTORS: THE HARDEST JOB IN RUNNING

SPUTNIK

by Linda Barton-Robbins

4 EDITORIAL TRAIL PLAYLIST 39 REVIEWS BEST WINTER GEAR HAL KOERNER’S FIELD GUIDE TO ULTRA RUNNING HELLY HANSON CIELE ATHLETICS GOCAP SMARTWOOL

25 26 27 27 27

by Pierre-Etienne Vachon

TRAIL HEALTH HEALTHY RESOLUTIONS by Pierre-Etienne Vachon

X-TRAINING

SKI YOUR WAY TO BETTER RUNNING

SKIMO

38 40 41

by Stacey Cleveland by Keith Iskiw

SNOWSHOE RUNNING by Kelly Anne Wald

CHOOSING RACES by Kent Keeler

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EDITORIAL

EDITORS Linda Barton-Robbins Gary Robbins DESIGN & LAYOUT Alex Whyte ADVERTISING & MARKETING Josh Barringer Jonathan Schmidt CONTRIBUTORS Emma Andrews Josh Barringer Linda Barton-Robbins Stacey Cleveland Keith Iskiw Kent Keeler Jennifer-Anne Meneray Rene Unser Pierre-Etienne Vachon Kelly Anne Wald

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This is our biggest issue yet! We’re pretty proud of it, especially because it comes during a season when running isn’t always what we’re all actually out there doing, if we’re out there at all. Canada is currently either under snow or dealing with downpours that have flooded trail systems. Here in our neck of The Great White North, we had very little snowpack from 2014 and the torrential rains we keep getting has nowhere to go but to gush down our mountainsides, completely washing out trails and flooding streams and rivers. One trail has been completely submerged and has been declared no longer in existence, which affects more than one race come summer.

use this time for some much needed rest and recovery, putting up their feet and allowing themselves to put on a few pounds. Others give in and plod along on a dreadmill or find themselves in a weight room, waiting their turn for the squat rack. Not always ideal, but sometimes you have to do what you have to do.

Is it any wonder trail runners struggle to get out to run on actual trails? Motivation is hard to find when it’s frozen over or soggy. Some may

It’s also a great time to tweak your diet and try out some new foods that will boost your health, performance and overall well being.

Yet this season lends itself well to cross training or trying out a new sport. We’ve featured three winter sports that can benefit runners during the off-season and that have excelled in popularity among elites all over the world.

And what better time than now to look forward at your race schedule and plot future, hopefully warmer and sunnier adventures? We have a guide on how to decide on your own schedule and a few highlighted adventures for you to consider as you devise your year ahead. This issue is packed with all kinds of information and tips on how to get through this tough season and get you ready for all the running to be had this new year. So for now, let it snow (or, well, rain, if it has to…)! /\/

Linda Barton-Robbins is based out of North Vancouver, BC. She is the Chief Editor of Trail Running Canada. Photo credit: PG. 4 Gary Robbins

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TRAIL STORIES

Written & Infographics by Pierre-Etienne Vachon

The team

TraversĂŠe de Charlevoix is a very well known hiking trail in Quebec. The end is located about 15 minutes away from our family cottage. I have heard all about it--how hard technical and unpredictable it is--my entire life. It is usually hiked in 7 days, so when I started running, it rapidly became an objective to run it in one single push. I also thought it would be a great way to raise money for the Suicide Prevention Center which is a cause close to me. Aside from running 100-135 kilometer weeks, the team and I started planning and preparing this adventure at the end of June. Just to find the access roads to reach to potential aid stations took days upon days of scouting. I also did all the sections of the 105km in advance before linking them all together. A lot of communications, equipment, team coordination strategy and risk management planning went into this project.

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One of the most interesting elements of a large scale solo project is that it is a team effort. All the components and team members must work like clockwork in order to achieve the goal and ensure as safe of a passage as possible.

Start to Marmotte via Mount Morios I started at 6:00 a.m. when it was still dark and stars were still shining. It was About minus 10 degrees out, so cold, but nice for Sputnik, my dog. I quickly realised that the rain from the previous week had gorged the trail with water and that it would be a hard one. Later, I counted all the small creek and water crossings on the whole trail and there was 153 of them where I had to stop and try to find a way across over frozen logs or further in the woods On one of the old bridges Sputnik went through a board and I had just enough time to

catch him from a nasty fall in a creek 10 feet below.

Chouette to Hautes Gorges National Park via Bihoreau

On that stretch I saw two mooses and two bears. One of the bears was right in the trail about 15 feet away after a bend. I wondered if this would jeopardize my project, but I had a calm, long (felt like forever) chat with him and he finally headed back in the woods so we could go pass by with my heart pounding.

500 meters beyond the aid station, Sputnik’s hind legs slipped into a crack between two rocks while running yanking his hips pretty badly. I took his legs out and realized he couldn’t walk and he fell to the ground immediately. Thinking it might pass I took him on my shoulders,kind of like a shepherd with a lamb. and walked for about a kilometer before putting him back down to see if he would walk, but he definitely could not.

We made good progress and climbed the Morios just in time for sun rise over the valley.

Marmotte to Chouette via Noyée Superbe section with a nice clean climb totalling 1500 meters up to that point. Everything was going really well even if on the north side of the Noyée the trail was iced up and covered in about an inch of snow. I had to be really careful going down. I was way ahead of schedule when I got to aid station.

I therefore sent a distress message from my SPOT which said I am okay but would be considerably late. I took the 55 pound fluffy beast on my shoulders and had no choice but to carry him out. I carried him on my shoulders for 12km up 450m and

All the components and team members must work like clockwork in order to achieve the goal and ensure as safe of a passage as possible.

elevation and key facts 1000 Sputnik on my shoulders 900 coulée chouinard 800 700 600 500 400 300 200 100

aid stations night time

TrailRunningCanada.ca | 9

down 750m to the valley floor to the next aid station. This whole section is made of huge rocks piled up on top of each other covered in snow and ice just to make sure I get the full experience. The rocks are high and every step was like a squat. I still managed to average 10:05 minutes per kilometer with my fastest kilometer at 6:43 of pseudo running with Sputnik on my back.

On one of the steps going up I tore something where my right quad attaches to my hip and knew this whole mishap could frankly put an end to my adventure. Did I mortgage my legs too much on this section? Would I make it all the way to the end? No matter what, this was the level of commitment I had prepared for and it is totally in line with such solo projects.

At the aid station I had a long talk with my Dad who was such help at setting up all aid stations and was questioning the nature of this project. As this was a project with Sputnik and he had fallen in combat, the question was: Did that mean it had to end? I decided to take a mountaineering position and said to myself I carried the injured to safety now I had to do the last push alone in the

name of everybody behind me and for myself.

Hautes Gorges National Park to Coyote Lighter without my pup on my shoulders, but I feel the damage in the legs. About half way there and my hip was hurting and I worried about Sputnik a lot. I decided to embrace the pain and just accept it as part of the journey. The first part is

event/fun time span 20:57hr (total) 06:15hr

chillin’ like 14:42hr Running and carrying capt’n furry a villain beautiful beneath 500-600 meter granite cliffs and in non-technical terrain. I had to make up for lost ground as I wanted to run the Coulée Chouinard in daylight. It is a very watery technical section and it is pretty easy to get lost. I just managed to do it before night fall. Morale was still pretty high even though the water crossings were a definite pace breaker. Crossing over ice covered logs with about 70km in the legs is not the most joyful experience. I got to the next aid station and Dad was once again there with all I needed. We had problems with the satellite phone, so I could not call my girlfriend to give everybody an update and get a bit of a boost from talking to her.

Coyote to Epervier via the hiking trail Another very technical sections. My legs, especially

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the tear in my hip was making any sort of steep descent or technical move difficult. It was, however, starting to look like I was going to make it, so I once again chose to embrace the pain and push through. And as if I needed to wake up a little I came across a third bear who poked his head in my beam of light. Getting closer to the next aid station I started to smell smoke. Dad had brought some firewood and made a big camp fire for me to warm up. I have never liked the smell of a fire this much.

153

23 47

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About half way there and my hip was hurting and I worried about Sputnik a lot. I decided to embrace the pain and just accept it as part of the journey. Food and drinks bananas chicken noodle soup (bowls)

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Dad also managed to get comms back up and I called home. The morale is still really good and with that last boost I am ready to make the final push.

Epervier to finish Although I spent way too long at the aid station and my legs had a significant lactic acid build up, I only have 10.5km left with a small 3km ascent after descending to the finish line. Less than the home trail behind my house I tell myself. Surprisingly, I was still running uphill aside from the steep sections as well as going down. Because of the legs and hip, I have to slowly walk down the steep downhill section.

I finally reached the dirt road and carried on running on it for the last 2km. I get to the finish line and the crowd is roaring! Well, Dad was clapping and whistling, which is just the same to me. 21 hours total time and 14:40:00 of running accounting for Sputnik on my shoulders.

Aftermath Still recovering and the hip has yet to heal, but pretty satisfied overall. Currently looking at new adventures in northern Canada. /\/

Pierre-Etienne Vachon is a trail runner from Quebec. Photo credits: PG. 6-13 Pierre-Etienne Vachon

meet again before race day. The park where the bulk of the course was pretty much gave us a head nod and said, “You’re having a race? Cool.”

RACE DIRECTORS

The Hardest Working People in Running by Linda Barton-Robbins Race Directing: that looks like it would be the best job in the world, right? Order some shirts and medals, throw up some flags for a course, make sure there is food and water and you have a race where runners have a good time and you high five everyone as they cross the finish line. In the fall of 2014, I codirected my first and only race, Run Ridge Run 25k and 13k as part of the Coast Mountain Trail Series (CMTS) on the North Shore of BC. I’m

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Illustration by Rebecca Harbin married to one of the race directors, so I went into it with my eyes open yet, I was still surprised by how much work goes into making a race, at least a decent one, happen. The biggest surprise for me was the permitting process. Our short 25k’s trails goes through two different parks with two different parks departments in charge, so I had to apply for two different permits by filling out long forms with our detailed course map, parking plan, start/

finish setup and teardown plan, expected number of participants, spectators and volunteers, medical plan, and our certificate of insurance (updated to add this new race before I could apply) and then we had to pay permitting fees. The route went into one of the parks for a total of only two kilometers, yet we were still required to meet with that parks department and go over our multi-page contract before they would sign off on anything and then we had to

What does it involve? I would never be able to list everything a race director does, but for a start: designing a course; picking the right weekend that doesn’t conflict with too many other events; applying for permits; recruiting volunteers; setting up registration; communicating all information multiple times to participants and following up on runners’ questions and concerns; deciding on, purchasing and distributing race swag; finding sponsors; developing relationships with sponsors, parks departments, volunteers, etc.; predicting how much food and water will be needed during and post-race; hiring a certified medical team; purchasing an insurance policy; renting equipment; marking and then cleaning the course; booking a photographer and emcee/deejay; figuring out a decent timing system and posting results in a timely manner; marketing. There are a million steps involved in race directing and each of those steps is dependant on where the race is held. Since my own experience is limited, I’ve asked several of Canada’s race directors what they found the most surprising part of being a race director and what they think racers might not know they do behind the scenes. And because I know that it is a labour of love for each of them, they’ve also shared their favourite rewards or ones they didn’t expect.

WHEN YOU STARTED RACE DIRECTING, WHAT TOOK YOU BY SURPRISE THE MOST? RENE UNSER, BC Spring and Autumn Rush, Broken Goat 50k Well, I suppose the amount of last minute and special requests that people make the day or two before the race when I have a hundred different things on the go. People requesting to get into the race, drop down, bump up, transfer or ask to come by my house to get their race package because the dog needed walking. DERRICK SPAFFORD, ON Spafford Health and Adventure The biggest surprise that I found when I began race directing was definitely the amount of time you have to put into the small things, and not just the end product on race day.To put on a quality event, it can essentially be a full time job in the weeks immediately prior to the race; even months out with getting permits, arranging insurance, online registration, runner souvenirs, it is such a major undertaking. I think that runners who have never organized a race would be very surprised at how little funds are left over after expenses, which the race director may take home as any sort of profit, especially considering the number of hours involved with organizing the event. BRIAN GALLANT, AB Full Moon Adventure Company: Sinister 7 For me the biggest weight I carry during a race is the safety and wellbeing of our competitors. Trying to keep tabs on 1,400 people running around in the mountains

requires focus, clarity, solid planning, and decisive action. There is also an important distinction between simply being aware and prepared, and overreacting. You have to assume that people know what they are doing, but you need to anticipate problems and be ready to respond quickly if a situation does arise. We hire a team of Paramedics and EMTs who are seasoned in backcountry rescue, as well as appointing a Search and Rescue coordinator for rapid response. You cannot make these things up as you go, so having the right people in place is critical during a wilderness event. KELSEY TRIGG, BC Knee Knackering North Shore Trail Run When I first started race directing, I was surprised at just how much I loved greeting everyone with their medal at the finish line. In that moment there are really raw, intense and wonderful emotions and I feel privileged to share this with each runner. (This is what I miss the most each year that I run the race) JENNIFER-ANNE MENERAY, ON Vulture Bait Trail Race The inverse relationship between how bad the weather conditions are and the happiness of the runners. WHAT’S THE MOST DIFFICULT THING YOU DO THAT YOU DON’T THINK RUNNERS REALIZE IS A PART OF YOUR JOB? RENE UNSER Logistical and extraction/ safety planning.Few people think about worse case scenarios or accidents when

they race, but as a RD it is at the top of my list. BRIAN GALLANT Races like Sinister 7 Ultra do not unfold by chance. Every year we analyze the event and figure out how to make it better. Right after each race, we hold a debriefing and planning begins for the following year while everything is still fresh in our minds. The larger the race gets, the more time consuming the planning becomes. It really does take a year to put together a good quality race. Enforcing cut off times. I think runners know it’s my job, I don’t think they realize how difficult it is to stop someone’s event. JENNIFER-ANNE MENERAY What runners don’t realize is once the race starts one of my first jobs is to plunge the toilets they have left behind! WHAT’S THE MOST REWARDING ASPECT OF RACE DIRECTING THAT YOU DIDN’T EXPECT? RENE UNSER The generosity and dedication from the volunteers and the gratitude from the runners. DERRICK SPAFFORD Hands down, the most rewarding part of race directing for me is seeing the finish line. Often you think that just pulling off the race with no major issues is a sense of relief and measure of success, but seeing participants cross the finish line and what it means to them personally is awesome! You see them finishing in all shapes and sizes, and you

can tell by the looks on their faces that each one has a different story about how they got through the training, the race and in many cases life in general. In every single race I’ve organized there have been a few cases where I’ve gotten a lump in my throat or been teary from seeing someone’s finish. BRIAN GALLANT The most rewarding thing for me is to see runners go far beyond what they thought was possible. No matter how many races we host, I am always bursting with excitement at the start, and when runners start crossing the finish line. The mood is absolutely electric, and every finish is memorable. KELSEY TRIGG I love the excitement and anticipation of the firsttimers - seeing the sense of accomplishment and pride.Knee Knacker was my first ultra, so I have great memories of pushing my own perceived limits.I also now realize (after 10 years as RD!), that I’m a part of a really wonderful, caring, interesting and diverse community. JENNIFER-ANNE MENERAY I didn’t realize how rewarding playing a part in the racers’ journey would be; celebrating a first trail race/ultra, a new personal best, a comeback or just laughing over a doozy of a mud tumble. /\/

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TRAIL DOG Sputnik

by Pierre-Etienne Vachon

PARENTS: Barney and Fancy BORN: March 21, 2013, St Eugène de Grantham, QC NOTABLE ACCOMPLISHMENTS: Aside from getting away with pretty much anything because I am friendly and very cute, I ran my first 40+ km when I was a little over a year old and a couple of months later 70km. I love long distance running! FAVOURITE PLACES TO RUN: On the shores of the St. Lawrence River, at low tide, where I can chase all sorts of birds and critters and get muddy like if it was my job. Otherwise, I love running technical trails. FAVOURITE FOODS: Raw turkey legs, yum! Can’t go wrong with that! FAVOURITE THINGS IN THE WORLD: Friends-humans, dogs and any other living critters running around. More so if we can run around chasing things and each other for the longest time possible.

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LEAST FAVOURITE THING: Taking a bath, hot summer days and that pesky squirrel I can never manage to catch...one day my friend, one day! SCHEDULE: Get up, wanting to play, getting to play a little and eating. Then office work which more or less means causing trouble, greeting people and eating that really important document. If my human has a photo shoot, I come along as an assistant carrying useful gear in my backpack. Then running at 5:30. I sit in front of my harness and bark to make sure my human knows it’s time to go running and we take off for 10 to 20km. Yay! On the weekends, we often get to play outside for quite a few more hours, so gotta love the weekend! Finally, after dinner, I find the coldest spot in the house and lay down, all four legs in the air and I dream about catching that pesky squirrel! /\/

The Gore-Tex Transalpine Run

by Rene Unser

TRAIL DESTINATIONS

FOUR YEARS OF ALPS

I remember the walking the streets of Oberstdorf, Germany, the first year I participated in the Gore-Tex Transalpine Run (TAR). New sounds, savory smells and different textures were everywhere. As the race day grew closer, fit-looking runners from all over the world (and a lot of white spandex) started to arrive. It then sunk in: we would be running for eight days with 325 other teams from over 32 nations, for a sheer distance of 280 kilometers, with 50,000 feet of climbing, through four countries, across the Alps. I felt tired just saying it, let alone running it. As intimidating as my first year was, this race holds something special for me and 2014 marked my fourth consecutive return. HOW PLAN B CAME TO “BE” Based in Munich, Germany, owners, Heinrich & Uta Albrecht started “Plan B” 11 years ago. Originally they were part owners in another company which focused primarily on a mountain bike race with a similar concept, called Trans Alps. They wanted to take that concept and apply it to running and it was while driving in the car one day that Uta said to her husband, “we need to come up with a Plan B”. The rest is history. Today, Plan B employs approximately 10 people, but when they host a race like TAR, it takes almost 100 to make it happen.

ROUTE COMPARISION Each year the race alternates between the Eastern and Western routes, always starting in Southern Germany and always finishing in Northern Italy. Route planner, Alps expert and International mountain guide, Wolfgang Pohl and his trusty team work tirelessly to deliver eight of the best routes up and over mountains and through the best ski town across the Alps.

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TEAM UP TAR requires you to run with a partner. No lone wolves allowed. Itâ&#x20AC;&#x2122;s a big commitment, but more importantly, it enhances the experience of the race. Just be sure to communicate your expectations, talk about your fears, goals and time commitment to training and travel before you commit. If your partner gets injured or has to drop out of the race, you are allowed to continue as a solo runner. You will be placed in the individual category and still have the opportunity to receive your medal, finishers shirt and be considered a GoreTex Transalpine Finisher if you cross the line on stage 8. You just wonâ&#x20AC;&#x2122;t be in the official rankings.

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The Eastern route starts in Rupholding, Germany, and finishes in the Italian Dolomites with a spectacular finishing stage that takes runners past Tre Cime di Lavaredo (also called the Drei Zinnen), one of the most beautiful mountain groups in the Alps. Jaw dropping. The Western route starts in Oberstdorf, Germany, and finishes in sun drenched Latsch, Italy, located in the beautiful highly mountainous region of South Tyrol. Both routes average 280300km with the Eastern route always being slightly longer and both boost an impressive 14,000 to 15,000 meters ascent with the Western route always being slightly higher.

The Eastern route tends to have more asphalt in the first four stages, but the mountains are steep, the climbs are hard and the distances between them are longer. Once youâ&#x20AC;&#x2122;re up above the tree line, the single track is sensational and elevation peaks at around 2400 meters where the views are mind-blowing. In 2011, I ran some of the same stages in 30 degree heat and in 2014, we experienced huge downpours and one stage had to get rerouted due to a storm that brought an abundance of snowfall, galeforce winds and freezing temperatures. You have to come prepared for every kind of weather possible. Highlights from the Eastern route include running up the

infamous Hahnenkamm, part of the World Cup downhill ski circuit in Kitzbühel, Austria, and crossing terrain such as the summit of Plan de Coronesm, Birnlucke Pass and the Sennes Plateau on the famed Alta Via Dolomiti N.1 to Lago di Braises, which is one of the most scenic alpine lakes in the world.

has always been at higher altitude. The Western route also crosses the Swiss border and despite pension fees almost doubling, the mountains are what many people only ever dream of seeing in person. Bodies draws energy from its beauty and helps people forget fatigue and muscle aches.

The Western route feels like being deep in the Alps every day and the climbs and descents are massive. Some of the climbs cover 1700 meters over 10km! In 2011, on stage two we crossed three mountain ranges in one day: the Allgaeu Alps, the Lechtal Alps and the Verwall group. On stage seven, we climbed up to the “roof of the Western Route” otherwise known as the infamous Rappenscharte, a 3000 meter pass in Italy, making it easy to see how the Western route historically

MORE THAN A RUN Experiencing the hospitality of the different villages and regions across the Alps (most of them known for their world class skiing) and making new friends from all over the world makes TAR so much more than just a race. Travelling to Europe and experiencing the Alps was a dream come true for me. Plan B makes it easy for families to come along by offering a friends and family package, complete with maps, directions to

TRAINING There is not just one way to prepare for a race like TAR. Everyone is different and it depends on your current running and fitness base and race goals. Ideally, it is best if you can work into running 5 days per week for at least 8 weeks before you start to taper. You can cross train and slowly work your way into 5 times per week if you’re not already accustomed higher mileage. Try to ensure you spend some time in the actual mountains. Running in the mountains is quite different than running on your local cross country trails. Pole practice is also important and recommended for a race like this. Check out PACE Mountain Running Camps to help you get prepared: www.pacesportsfitness.com/camps.html

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cheering spots along the route, tickets to the pasta parties and wind up event. The pasta parties are a huge social highlight and are often hosted in German beer Hall, outdoor patio or a ski hut at the top of a mountain via gondola. Each stage town is responsible for hosting their own version of the pasta party, making tourism a major part of this event.

to the 325 teams that were registered in their 10th year and it has become one of the world’s greatest international stage races, hosting as many as 42 nations since the start of the race. I can guarantee that your memories of the Gore-Tex Transalpine Run won’t stop after Stage 8. Every year I have participated, I have made new friends who I still keep

EVERY YEAR AT SOME POINT I HAVE MUTTERED “I WILL NEVER DO THIS $#%& RACE AGAIN,” ONLY TO FIND MYSELF CHECKING TO SEE WHEN REGISTRATION OPENS, SHORTLY AFTER RETURNING HOME. It’s an opportunity for each town to present local tastes and bring a touch of their culture to the evening. Most meals offer a type of meat or meatless pasta, salad, bread and dessert.

ACCOMMODATIONS For an additional fee of 120 euro you can stay in the camps during the race. This means you bring a sleeping bag, thermarest and sleep on the floor in a local church, community hall, etc., with other racers. Or you can stay in pensions/ guesthouses for 40-60 euro per night for 3-4 star accommodations which includes breakfast. Plan B provides bags that has runner’s race bib numbers on it and transports luggage from town to town. They pick up and drop off at your guesthouse each day. In 2015, Rene is offering tour packages for Canadians travelling to TAR. Contact her for more information.

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The race organizers showcase pictures and videos of the day which bring back memories and motivate runners for the next day. Each evening finishes with a race briefing and weather report for the following stage.

UNITED BY THE ALPS The first Transalpine Run race drew 72 teams, compared

in touch with and each year brought new experiences. The Gore-Tex Transalpine Run is like a bag of potato chips. I keep coming back for more, despite how much suffering I put myself through. Every year at some point I have muttered “I will never do this $#%& race again,” only to find myself checking to see when registration opens, shortly after returning home. So, as I sit here with my bag of potato chips, I am already planning my return trip and I am patiently waiting for the 2015 registration to open. /\/

Rene Unser is a professional running coach out of Kelowna, BC, owner of PACE Sportsfitness (pacesportsfitness.com) which hosts running clinics, mountain trail running camps the PACE Trail Race Series & Broken Goat 50k and she’s a member of the Salomon Flight Crew Team. In 2014, she became the first Canadian to ever finish 4 consecutive TAR finishes. She encourages more Canadians to travel to Europe to experience the magic of the Alps. Photo credits: PG. 19-24 Rene Unser

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SOUTH AFRICA

SALOMON SKYRUN by Linda Barton-Robbins

Salomon SkyRun in South Africa is a race like no other. Boasting 4800 meters of climbing over 100 kilometers, it runs through the Witteberg Mountains beginning in the small town of Lady Grey. The Lite version is 65km and is undergoing a name change to more appropriately reflect its stoutness with its own 2800 meters of climbing. The course is not marked, but rather runners must follow a GPS device with the route preloaded.

end of the 30 hour cut off with temperatures near freezing overnight. De Haast and Saffy are downright emphatic about explaining the races’ difficulties and dangers. Runners must carry a required gear list which includes, but is not limited to, extra batteries, headlamps, extra clothing, a minimum amount of food and three litre carrying capacity of water. Saffy himself acts as a sweeper for the entire 100km, a job that often takes more than the allotted 30 hours, ensuring his “customers” get to the finish line safely. As an expedition racer, he is familiar with how fatigue and elements can wear on the human body and he knows how to encourage the tired and haggard to continue. With just a bit of gravel road and only a small amount of true defined trail, the terrain is wide open with few trees and a lot of brush and tall grass. Runners must decide their best footing and exactly which line to take to get from one checkpoint to the next and contend with dozens of barbed wire fences that have to be jumped or crawled through to stay on course. It’s a race that favours locals, but it’s also one that encourages collaboration and results in lifelong international friendships. The course is breathtaking. We North Americans think of South Africa as an area entirely of plainlands and there is certainly a fair share of it. But the mountains are majestic and plentiful. It’s lush and green with great areas of exposed rock. There are long ridgelines and wide

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open vantage points and few trees to obscure views or sight lines. Runners can see very far ahead, which can be heartbreaking when they realize how far they still have to go. The ground is covered in rock and big tufts of grass that create intense technicality. Several of the ascents and descents, particularly the final descent for the long course into the finish, are extremely technical and tricky. If runners don’t follow their GPS, a wrong turn can mean disaster and injury. It began around 1992 when a man named John Michael Tawse decided to hike the route in two days as the Skywalk. In 1997, 15 runners decided to try running the course, only to be thwarted by weather, but the SkyRun was born and it continues to grow. In 2006, Pure Adventures took over

the planning and staging of SkyRun and has increased the field to 250 total runners between the two distances. Race directors Michael De Haast and Adrian Saffy keep this number low to keep the runners safe. Much of the route is remote, making rescue difficult. By limiting the numbers, they limit the spread of the field and the difficulty to reach runners in case of an emergency. 2013 presented such an emergency when bad weather turned even worse and runners with hypothermia had to be pulled from the course. As Saffy says, “It’s four seasons in one day.” 2014’s edition of the race felt temperatures the first day over 30 degrees, but that quickly and very suddenly turned into a thunderstorm by the afternoon and it continued to rain until the

For 2014, Pure Adventures added $10,000 USD prize purses for the first man to run a time under 12 hours and the first woman to run under 14:30. With men’s course record of 12:38 held by South African Ryan Sandes, one of the world’s most accomplished runners, this did not seem a likely feat. The women’s course record was held by South African runner, Landie Greyling who held it in a time of over 18 hours. She was running again and felt she could bring that time down. An international elite field was present, invited by the race directors to participate in the hopes of bringing more international attention to this incredible event and in the hopes of pushing the front field of runners even faster. Runners included Canada’s own Gary Robbins, BritishAmerican Nick Clark, and

Germans Philipp Reiter and Julie Boettger. The race was all but decided less than an hour from the start. Local elite Iain Don Wauchope made a bold move to drop the rest of the field only about 10km in. He continued to build his lead and only seemed to falter when he met The Wall. The Wall is the approximate halfway point in the long race and just 5km away from the finish in the Lite version. This 2km, 700 meter climb is covered in long grass which makes for almost impossible footing and the fastest recorded time to scale it during the race was 38 minutes. Don Wauchope took over 50 minutes and it briefly looked like his lead would diminish.

was able to make intelligent decisions about how to tackle the course and when to make his push. Landie Greyling took the women’s win in a time of 16:14, well off the 14:30 prize purse time, but an impressive two hour improvement over her previous course record. German Julia Boettger, who was the only nonSouth African female to finish the 100km, was 2nd in a time of 19:53.

We’d begun our trip in Lady Grey, staying in a local farmer’s gigantic, 100 year old home. We were treated to a nightly braai, which is the South African version of a barbecue. Meat is slowly cooked over a coal fire while everyone snacks, drinks beer and wine and shares plenty of laughter. We felt instantly part of a family as we shared food and space and pre-race nerves. During the days, everyone took advantage of our close proximity to the race start and went for short runs or hikes to check out the

course or to just shake the legs out. After the race, we took one more day in Lady Grey before driving to the Moketsi Game Ranch. We pulled up to the gates of the ranch and were greeted by hyenas, which felt unreal. The luxury of the ranch and our rooms was beyond our wildest expectations. Certainly not for the faint of heart, the rooms are adorned with animal skins and the main lodge houses many trophies. It was explained

Upon cresting The Wall, runners face a difficult decision of either continuing in one direction to complete the 100km or taking another direction and finishing the Lite version in only another few kilometers. Depending on the runner, the decision can mean a difference of 10 to 20 hours of running. Iain Don Wauchope rallied hard to take the win, yet missed the $10,000 by 8 minutes with a time of 12:08. Canadian Gary Robbins, the only non-South African male to finish the 100km distance, took second with the third fastest time in the race’s history with a 13:46. Robbins credits his opportunity to arrive a week before the race and the generosity of the race directors to arrange course scouting with South African runners Landie and Christian Greyling. With prior knowledge. Robbins

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that most of the animal skins came from animals that were thinned out for overpopulation or sick. As a vegetarian with vegan tendencies, it was difficult for me to see, but I decided to view it as a museum and as educational. Still, this entire place, with our king sized beds and huge tubs under glass ceilings, felt incredibly decadent. Our first day, we went directly on a safari and saw almost every African animal imaginable--giraffes, rhinos, hippos, lions, water buffalo, springbok, sable, wild boar and more. The tour was capped off by a drive up a ridge where one of the caretakers awaited us with a spread of cheese, crackers, fruits, meats (wild boar and wildebeest!) and beer and wine. As the sun went down, we shared an appropriately named toast: a sundowner. We were then treated to a three course meal in the wine cellar where even my vegan leaning diet was accommodated. The second day included a rare walking safari giving us the opportunity to explore animal prints and their habitat up close. Later, we took another regular safari and did a trek up Moketsi Mountain where the sketchy climb was rewarded with an incredible view of the hundreds of acres of the ranch. We ended our night out on a deck with a fire pit, sharing drinks and looking at the billions of stars in the sky and being in awe of our own experiences in this place. Our next stop was Cape Town, South Africaâ&#x20AC;&#x2122;s second largest city. We

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spent several days here with a day trip to wine country where we tasted wines and shopped at local merchants. We ventured to Simon’s Bay where we saw thousands of penguins on the beach and we stopped to put our toes in the Indian Ocean. We spent a day on the very hot, white sand beach by the Atlantic Ocean and we climbed Lion’s Head, which is a popular route among locals. Of course, we climbed Table Mountain. It boasts over 700 meters elevation gain in under two kilometers, and takes the average person over an hour to climb along one of the many popular routes. Among the elites who joined our group for the day

was AJ Caltiz, a South African runner who set a World Record here for “greatest vertical height gained in 12 hours” by ascending 14.5 times for a total of 10,257 meters (descents were done by cable car). The single ascent record is about 26.5 minutes. Philipp Reiter tackled the climb and missed the single climb record by mere seconds and not to be outdone, Gary Robbins took the fastest known descent time from a slice over eleven minutes down to just 9:38. Table Mountain is a host to many trails and some of the most spectacular views in the world. Once on the table itself, you will see the city of Cape Town on one side and the vast white sand beaches

and Atlantic Ocean on the other. For those who wish, a cable car is available to ride which does a full revolution while traveling so riders can see everything there is possible to see. Our last night together, we ventured into the city and found ourselves in the Beerhouse, which is an establishment with well over 100 beers from around the world available. Everyone danced and it was a fitting celebration of our time together in this incredible part of the world. /\/ Pure Adventures is now offering this chance of a lifetime experience to everyone. Airfare is excluded, but for $1750 USD the

package includes transfers from Bloemfontein to Lady Grey and a flight from Bloemfontein to Cape Town. Accommodation is provided in Lady Grey and Cape Town, and full room and board, including drinks is provided at the Moketsi Game Ranch. And of course, it includes a race entry to either the long or short course for the Salomon SkyRun. For more information, email Michael De Haast: michael@pureadventures.co.za. Spaces are limited to just 5 spots for Americans and Canadians, so book soon.

Photo credits: PG. 26-33 Kelvin Trautman/ Nikon/ Lexar

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TRAIL HEALTH

HEALTHY RESOLUTIONS 12 New Superfoods for the Runners Pantry

Chacao Nibs on Smoothie

by Emma Andrews, RHN Build a strong foundation as a runner, through a wellcurated pantry. All the superfoods on this list are nutrient dense, plant-strong, and either best consumed raw or minimally processed, making them easy to prepare and add into your diet. Try emphasizing one new superfood from this list each month, and enjoy healthier running in 2015.

SAUERKRAUT Fermented foods, such as sauerkraut are natural sources of probiotics. Connected to immune function, adequate levels of probiotics also metabolize and remove lactic acid from sore muscles post workout. Probiotics in our body are easily reduced, or imbalanced with stress (including the physical stress

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of training), and high sugar/ refined grain intake (yupeven most running gels fall into this category). TRY IT: Made from pickled cabbage, sauerkraut is an excellent garnish on most main meals, even salads and stews. Just a tbsp or so will do.

FIGS A flavourful and hearty source of plant-based calcium, figs also contain vitamin K and magnesium, which assist in absorption. For runners, calcium plays a role in muscle contraction and relaxation, which aids in fluid movements, and less cramping. We also leach calcium from our bones with acid forming foods in our diet such as high meat intake, coffee, soft drinks, refined sugar and flour, and synthetic vitamins.

TRY IT: Dried figs make a great mid-run snack. You can pre slice them instead of energy bites, or nosh on one at a water fountain stop. Try adding a couple figs to your recovery smoothie, or toss fresh figs with goat cheese and greens for a summer salad.

to your trail mix. Look for plant based energy bars using sacha inchi oil, such as the Vega Energy Bar, or use cold pressed oil in conjunction with vinegar for a dip or dressing.

SACHA INCHI SEEDS

Two options, depending on your taste preferencesâ&#x20AC;Ś but either way, a source of seaweed should be a consistent guest on your plate for 2015. Arame can contain up to 10x the calcium of milk, and kelp can contain up to 4x the iron of beef! Rich in minerals, seaweeds are also a source of blood building chlorophyll.

The richest plant-based source of Omega-3, sacha inchi seeds on their own boast 17 times more Omega-3 per ounce than wild Sockeye salmon. Omega 3 fats help reduce inflammation and support a health blood lipid profile. Look for cold pressed sacha inchi oil, or whole seeds, such as SaviSeeds by Vega, sold at most natural grocers. TRY IT: Toss into a salad instead of croutons, or add

SEAWEEDS: ARAME AND/OR KELP

TRY IT: Kelp flakes (often found in a shaker) make a great salt alternative. Arame has a very subtle flavour, a great option if you donâ&#x20AC;&#x2122;t think you like

Beet Smoothie

the taste of sea vegetables. Soak a handful of the thin, toothpick sized flakes for about 10mins prior to tossing ii in stir fry, soup & stew broth, or shredded vegetable salads, such as coleslaw.

MILLET A gluten free, pseudo grain (meaning it’s technically not a grain, but a seed), millet is a great alternative to quinoa, if you find you resort to it too often as your grain of choice. High in manganese, which plays a role in the formation of connective tissues, absorption of calcium, regulation of blood sugar levels, and metabolism of fats and carbohydrates. TRY IT: Blend with vegetables such as avocado and fennel and then heat on the stove, for a quick and hearty soup; use instead of hash browns in a breakfast hash; or try it as the grain base in this Moroccan

Grain Salad I whipped up for Vega: myvega.com/vega-life/ recipe-center/moroccan-salad/

MUSTARD Boosts respiratory capacity by reducing mucous in the lungs, which can be a benefit whether you are fighting a cold, or wanting to remain resilient to one. Stir turmeric into your mustard for added anti-inflammatory benefits! TRY IT: Aside from the usual appearance on sandwiches, try mustard instead of ketchup on eggs; as a dip with yam fries the night before a long run; or instead of wasabi on sushi.

COCONUT MANNA, OR “MEAT” Coconut manna is the meat, or flesh of the raw, whole coconut. It contains the same medium chain fatty acids or MCFAs found in coconut oil, yet is more satisfying due to

its rich, creamy texture (like a nut butter). MCFAs contain antimicrobial and antiviral properties – enhancing your immune system. TRY IT: You can find it in a spreadable format (in jars, alongside nut butter at your local natural grocer), and use in place of nut butter on toast pre or post run, or use (unsulphured) coconut flakes often in cooking, baking, and as a topping for smoothie bowls, oatmeal and granola.

BEET JUICE Beets contain levels of nitrates, a naturally occurring compound which converts to nitrite through digestion and is circulated into the blood stream. In conditions of low oxygen availability (such as during intense exercise and competition), nitrite can be converted into nitric oxide, which enhances cardiovascular function.

This raises your tolerance to strenuous exercise. The levels of nitrates are highly concentrated in beet juice. TRY IT: Mix beet juice with an electrolyte powder such as Vega Sport Electrolyte Hydrator for a pre workout drink at least an hour before a high intensity training session. Or try beet juice in a blended smoothie with banana and up to 10g of a plant based protein powder for a pre workout snack. Both options should be consumed at least an hour before training. Note: your urine will change color the next morning! It’s normal, and directly connected to the pigments in beetroot.

CHARD Often overlooked in favour of its (now) well-known nutrient dense cousin, kale, chard is a fantastic alternative for those who prefer a softer

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Chard Wraps

leaf, or to use the larger leaf size as a gluten free wrap alternative. Chard is rich in iron, magnesium and a source of calcium, which keep your blood strong, and support muscle function. TRY IT: Thinly dice chard and sauté with organic butter or coconut oil, herbs and garlic for a side dish, or base for a stir-fry. Use whole chard leaves in place of wraps for burritos. You will find you need to fill them less full, and a few more of them.

MATCHA TEA Made from finely crushed green tea leaves, match is high in flavonoids called catechins which have strong anti-inflammatory benefits. Matcha contains about 8-10 times more flavonoids than green tea and double to triple the caffeine (1 cup of

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green tea has about ~30mg caffeine; 1 tsp of matcha offers ~70mg caffeine). TRY IT: Order a matcha latte instead of your usual cuppa, a couple times a week (I recommend unsweetened), or use it in recipes in place of cocoa powder (such as homemade energy bites or bars).

CACAO NIBS A 2012 review of 42 studies on chocolate found that daily consumption of chocolate rich in flavanols has strong cardiovascular benefits, including reduced insulin resistance and improved the capacity of the arteries to dilate and allow blood flow throughout the body. Dark chocolate also releases serotonin, which spikes dopamine in our brains, the feel good chemical.

TRY IT: Cacao powder is already a super versatile culinary super food, but cacao nibs offer new applications in trail mix, as a topping on yogurt or oatmeal, and in smoothies with avocado, plant-based protein, almond milk and fresh mint leaves (for a chocolate chip mint flavor). Look for Mums Original Culinary Cacao Nibs that come dusted in coconut sugar making them an easy addition to your diet.

BASIL This savory herb contains anti-inflammatory properties from the oil inside the leaves called eugenol, which can block enzymes in the body that cause inflammation. Widely available, and easy to grow yourself, it’s a no excuses” superfood for runners.

TRY IT: An unexpected addition to a recovery smoothie, pair it with pineapple and hemp based protein. Try adding shredded basil to all your salads for a month, and use it as a garnish with a breakfast hash or casserole. /\/

Emma Andrews is a Registered Holistic Nutritionist, certified in Plant Based Culinary Education, and the National Educator at Vega. She is an avid endurance runner, with trail, road and ultra-distances completed. Emma co-hosts a series of nutrition workshops for runners around the Lower Mainland through Eat2Run Sports Nutrition. Find out about upcoming dates at eat2run.com/workshops. To learn more about Emma’s work visit emmamazing.com

by Stacey Cleveland

Love it or loathe it, snow happens. For most Canadians, it greets us one morning in the late fall and melts from our memories as the first signs of spring appear.

THE BENEFITS

For runners training for an early season race or just wanting to keep their mileage up over the winter months, inclement weather can present a challenge.

Murray Farbridge, general manager of the Nickel Plate Nordic Centre near Penticton, B.C., has noticed in recent years that there seems to be an increasing number of athletes who are crosscountry skiing to keep fit over the winter months.

Treadmills are an option, although one that many runners, especially dedicated trail fiends, find unacceptable. And while trudging through deep snow or slush, or carefully navigating ice-covered roads or pathways, can be a workout of sorts, it may lack the intensity, duration and, thus, satisfaction that a good, hard run provides. Fortunately, along with the shoveling and, well, more shoveling that comes with Canadian winters, the white stuff also brings with it an opportunity for crosstraining in the form of crosscountry – or Nordic – skiing.

Nordic ski networks are a winter training mecca for a variety of athletes and for good reason.

A high level skier and recreational runner, Farbridge says, “I have seen triathletes and bikers crossover well and I think [cross-country skiing] can benefit trail runners even more.” These benefits include: • Better balance and coordination • Greater flexibility (ankles) • Improved endurance • Muscle strengthening (quadriceps, abdominals, back, arms and shoulders) • Increased aerobic capacity

Multiple studies have found that Nordic skiers have the highest VO2 max (the volume of oxygen consumed while exercising at maximum capacity) of any athletes. They also live longer – and are more healthy and active as they age – compared to nonskiers according to research conducted in Sweden and Indiana. Longer lives mean more years of running. Who wouldn’t want that?

THE BASICS There are two main styles of cross-country skiing: classic and skate. Classic skiing tends to be easier to learn and may come more naturally to runners as the movements are similar. It is typically done in a groomed track with your skis going straight back and forth. Skate skiing, as the name suggests, resembles ice skating, meaning that you push back and to the side with your skis rather than straight back.

In addition to the physical benefits derived from a winter spent skiing, trail runners will appreciate an opportunity to spend time with old friends: trees, mountains, lakes and rivers. The beautiful natural landscapes where many enjoyable miles are logged on dirt at other times of the year are home to some of the country’s most spectacular cross-country ski areas.

X–TRAINING

SKI YOUR WAY TO BETTER RUNNING

There is considerable technique to both styles that may require years of practice to perfect. Don’t be discouraged if it doesn’t come easily at first. Consider signing up for a lesson. Some basic drills can teach you how to better balance, glide and shift your weight all of which will make you a faster and more efficient skier.

As with any new activity, don’t over-do it in the beginning. Start slowly and gradually increase the duration and intensity of your ski workouts. Compared to running, Nordic skiing is much gentler on your joints and less likely to cause injury because it is no-tolow impact. Unless you fall. And you will fall, especially if you’re new to the sport. Ski smart, though, and often and you can expect a relatively seamless transition back to your regular running routine in the spring; hopefully, feeling a little stronger and fitter than you did before the snow fell./\/

Stacey Cleveland is a former Trail Running Canada The North Face Trail Ambassador and trail runner out of BC.

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SkiMo by Keith Iskiw

Trail runners’ love affairs with mountains and wild places shouldn’t end when the seasons change. Many of us who commit ourselves to the sport, more often than not, do it so that we can have a more authentic experience while still maintaining our health and fitness in the process. Ski touring is just another way we can continue to play in our natural environment while simultaneously building and maintaining our hard fought fitness from the season. So what is ski touring or ski mountaineering (skimo for short) exactly? To state it simply, ski touring is the act of skiing uphill and then skiing right back down. The point of this endeavour is to avoid the expense and crowds of traditional ski areas, to find rare places untouched by most and to have fun. As with all endeavours, ski touring does require some standard equipment like alpine touring skis, avalanche

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Gary Robbins taking in the views atop Mount Seymour in North Vancouver.

and rescue equipment and in some cases, actual climbing gear for those really adventurous types. There are plenty of websites that can help you decide what type of equipment you might need. We highly recommend skintrack.com as a resource and for recommendations. It may even be advantageous to find a beginners course on ski touring which would be ideal if you’re really new to this style of snow travel. So now that you have all your gear and training, you might be wondering how this could possibly translate to trail running. Well for starters lets look at some of the people that are doing this type of training. Kilian Jornet, Rob Krar, Gary Robbins, Adam Campbell, Luke Nelson, Eric Carter, Nikki Kimble, Stevie Kremer. All these athletes are top trail and mountain runners and they train during the offseason using ski touring as part of it. It would be easy to dismiss this as coincidence, stating that they are already high level athletes, but that

would be foolish thinking as much of the physical demands of ski touring mimic that of the physical demands that we train for in trail running. Lets look at some of these to get a better idea. ENDURANCE. This is a no brainer. Your aerobic capacity will be developed and maintained during your approaches to the more demanding uphill portion of this sport. ANAEROBIC CONDITIONING. Training the anaerobic system can pay off hugely during the trail running season. When skiing uphill with touring equipment the body must expend a great deal of energy to maintain upwards momentum. This demand will help produce a training effect very similar to long hill repeats and if you’re moving fast enough even intervals. STRENGTH AND POWER. Unlike trail running, touring gear is heavier than just shoes and some gels. This will help build raw strength and power in the quads,

glutes and even some upper body as well. this can be translated to the demands of long uphill climbing and help ward off the impact injuries often experience during long descents during running. BALANCE AND FLEXIBILITY. The fluid nature of skiing will really help your core strength, a major component of balance, which by now should be clear is also major component in running form. Skiing requires a high demand for the body to react which requires loose but strong elements in your extremities. These also come into play during any trail run which requires shifty twists and turns to avoid obstacles. The biggest benefit of all is the consistent training that can be done during a time of the year when most athletes are finding their passion for training fading due to poor conditioning. It is also a fun way of hitting your favorite mountain runs and experience them differently, perhaps giving a new perspective of your training grounds.

Manual for Ski Mountaineering Racing by Stano Faban and Eric Carter Avalanche course Transceiver Shovel Probe Skis Skins Ski mountaineering bindings Backpack Helmet Goggles Appropriate uphill gear (breathable sweating lots) Appropriate downhill gear (warm, layers)

I asked elite runner Gary Robbins’s on his take as to why ski touring is so beneficial for trail runners during the winter months: “ Longevity in running and, more specifically ultra running, is no easy feat. The most successful long term athletes know that they need to build in down time to their annual calendar. A great way to get away from the impact of running is to take to the snow, and ski mountaineering is one of the absolute best cross training activities a trail runner can pursue in the off season. Ski mountaineering combines the cardiovascular benefits of the ascent with the quad

conditioning of the descents, all the while relieving the body of the constant pounding that runners have become all too accustomed to. I think the biggest benefit of skimo, however, is the simple act of getting outside for a long day in the mountains when the days are short and the motivations can wane. The vitamin D alone can be a huge help in combating the winter blues many Canadian’s can struggle with.” In the end Ski touring is just one more tool in the trail runners arsenal to help achieve a better balance in training and perspective, so as they say in the backcountry go earn your turns. /\/

Music is an integral part of most of our lives as runners. We road trip, train, and race with music. It helps us suffer harder and celebrate deeper. There’s that one song that gets stuck in your head for miles or the go-to jam for the hard push during a workout run. Winter running being generally cold and dark in nature requires a few different soundscapes: help getting out the door and moving; getting whisked away to a warm island dance party; gritty rock to power through tough workouts; and complementing the beauty and stillness of a snowy run, preferably with mountainous views.

TRAIL PLAYLIST

ESSENTIAL GEAR

Here’s a list of some songs from each of these categories to get you moving this winter. 1 “Liller 1” - VonLichten 2 “Heist” - Lindsay Stirling 3 “Moon Over Japan” - Ghost Beach 4 “Shut Up and Dance” - WALK THE MOON 5 “Wait for Love” - St. Lucia 6 “Flickers” - PROM 7 “Feet, Don’t Fail Me Now” - NEEDTOBREATHE 8 “Summer Dress” - July Talk 9 “Prytania” - Mute Math 10 “Careless” - Royal Blood 11 “Modern Man” - Legs Occult 12 “Ephemeral” - Intervals 13 “Stormur” - Sigur Ros 14 “I’m Gonna Be (500 miles)” - Sleeping At Last

Keith Iskiw is Trail Running Canada’s gear guru. Photo credit: PG. 38 Z. Scott Winston

15 “Like A Valley With No Echo” - Hammock 16 “1/1” - Brian Eno Josh Barringer is Trail Running Canada’s marketing liaison and a trail runner based in Vancouver, BC.

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Bruce Trail in Ontario where snowshoeing is generally popular. It should go without saying, it is poor form to snowshoe on ski trails or tracks. I find out where the snowshoe hikers go and usually those trails are a sure bet to not be ski trails.

Snowshoe Running by Kelly Anne Wald I’m going to do a fantastic face plant! That was my first thought when I heard about snowshoe running. After trail running for about a year and loving winter trails, it didn’t take long for me to stumble onto the growing sport. I decided the most fun way to see if it was a good fit for me was to jump right into a race. I ordered a pair of 121 Racing Dion Snowshoes and roughly a month later ran the Dion Frontenac Snowshoe race. The 121 Racing Dion Snowshoes are my favourite winter running toy. This snowshoe frame is smaller and more narrow than other frames and is also a lot lighter. I got my pair from Spafford Health and Adventure. The binding I chose for this frame is called the Quick Fit Binding. They have three Velcro straps that secure your foot--one for the

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heel, one over the top mid foot and another over the toes of the shoe. The Velcro straps come in different sizes and are easy to change up according to the shoe you want to use. However I found once I had them set, I didn’t need to change them. If you pick the Velcro strap size that is right for your shoe size there shouldn’t be any excess of the strap hanging over. It’s a neat custom fitted and flexible binding that wraps around your foot. You can also choose from a variety of models: standard, ice and deep snow cleat. You can wear any running shoe with the Dion snowshoe, but I like a minimal shoe. My typical trail running shoes have lugs in the sole for soft ground trails and I have worn these with the Dion snowshoes, but shoes with lugs don’t tend to have the

most snug fit. A minimal shoe fits close with the binding and keeps your foot closer to the cleat as well. They’re typically a lighter shoe too, even though the Dion’s are extremely light for a snowshoe, it’s still weight and if you’re sensitive to that you might want to choose a light shoe to minimize total weight of the shoe plus snowshoe. Be sure to try different combinations to find what works best for you. Any trail with a decent amount of snow is great for snowshoe running and where I live, we’re lucky to usually get a good amount of snow. I usually run on the same trails I use in the summer, which are a nice mix of single track and open track with rolling hills. Sometimes I head out to the rail trail, a long stretch of perfectly packed down snow by the snowmobiles or to the

My first experience of snowshoe running was immensely better than my first thought--I didn’t face plant. The running gait is different and you’re keenly aware that you’re running in snowshoes, but it’s nothing like what you might imagine if you’re thinking about those ginormous hiking snowshoes. I do feel it’s as simple as picking up a pair and going for a run. However, the overall effort compared to running without snowshoes was harder for me. I found in the start it was easy to red line. It feels like a complete body workout. I focus on the strength building benefits it will bring me over the winter months for spring running. And like all running, the more I did, the better it got. Snowshoe races are a ton of fun. I watched a video of the start of a race when I was thinking about trying the sport, and I couldn’t help myself from laughing. All the snow flying when everyone takes off, the clicking of the snowshoes, especially when there’s deep snow, what a show! It looked playful and exhilarating, and when I showed up for my first race, it really was. Let it snow! /\/

Kelly Anne Wald is an ultra runner in Barrie, Ontario.

CHOOSING RACES by Kent Keeler As the running season winds down, many will turn to the blank slate that is the year ahead. What to do, what to do? Race options are plentiful and for those willing and able to travel, you can easily find multiple trail races on any given weekend. Yet finances may demand strategic thinking to make good choices for the upcoming running season. Sorting out a race calendar can be based on any number of considerations, but I typically consider the Three Ds: Distance, Destination, and Date. Many trail runners, and especially ultra runners, place heavy weighting on the distance of races they select. Over the past couple of years, as I have progressed to longer distances. I first focused on distance goals such as 50 kilometers, then 50 miles, and then 100 miles. For my 2015 list, I plan to select a couple of 100 mile races, along with a few 50 milers to fill out the schedule. These days, a key reason I select based on distance is to meet qualifying requirements for other races I want to do in the future. Furthermore, I love to travel and like to select races hosted in destinations I want to visit. Each year I choose to travel to a few races to get the benefit of a mini-vacation along with a run. Sometimes, it’s a race like TNF ECS New York, where for me it’s a quick, fun, and maybe even impromptu, long weekend

road trip. Other times, I might travel further abroad to somewhere like Arizona or San Francisco, where additional logistical travel planning and preparation is required. In 2015, I have my eye on some west coast races I haven’t done before in addition to races I have done like The Superior 100 in Minnesota. I use social media, magazines, and word of mouth from other runners to research and identify places and races I would like to experience. Finally, I consider the dates of races. I look for race dates that can be squeezed around my non-running priorities including family, career, friends, and other interests. I also like to leave adequate time for recovery and training between races. For 2015, I plan to start my season with a long race in the spring (potentially a 100 miler), followed by a few 50 milers in the summer, and another 100 miler in September. I will also do the 5 Peaks Trail Running Series in Ontario, which gives me some shorter, faster races spread throughout the summer. The easiest way to ensure my races fit in well with the rest of my life is to mark race dates on a paper calendar so I can visualize how close they are, and how they may impact my overall schedule. Needless to say, other factors also impact race choices. Lotteries are now helping to determine runners’ calendars. For

example, in 2014, I qualified to enter the Western States lottery for 2015. While running The North Face Endurance Challenge 50 mile Championships in San Francisco this December, I found out (mid-race from a guy checking the live lottery results) that my long shot hope of getting my single ticket pulled, didn’t pan out. If my name had been drawn, a major piece of my race calendar would have been locked in forcing me to adjust the rest of my potential calendar to work around this one particular race. Alas, it was back to the drawing board. With the popularity of many races driving organizers to registration lotteries, we will face this statistical obstacle more and more during our planning processes. What about the experts? What do they suggest for developing a solid race calendar for next year? I

asked a couple of coaches for advice they offer their clients when planning next years’ schedule. What about the experts? What do they suggest for developing a solid race calendar for next year? I asked a couple of coaches for advice they offer their clients when planning next years’ schedule. Derrick Spafford, coach and owner of Spafford Health and Adventure, and member of the La Sportiva Running Team, offered three tips that he shares with his athletes: BE REALISTIC WITH YOUR GOAL RACES “Many runners want to do their ultimate goal race far too soon and will jump into an overly ambitious goal without having the necessary fitness background, running history and having taken a gradual progression to safely accomplish that goal. Don’t rush things. ” DON’T OVER RACE “Too many trail and ultra runners look at racing far too often, and haven’t built continued on page 45

MY TENTATIVE 2015 SCHEDULE April 25, May 30, June 20, July 25, Aug 22 5 Peaks Ontario Trail Races May 2 TNF ECS New York (Bear Mountain, NY) 50 Mile May 23 Sulphur Springs 100 Mile (Ancaster, ON) July 4 Laura Secord 100k (Niagara Falls, ON) TBD TNF ECS Ontario 50 Mile September 11 Superior 100 (Lutsen, MN)

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REVIEWS

THE BEST WINTER GEAR

by Keith Iskiw & Adam Hill

Now that winter has arrived, we at Trail Runner Canada thought we would give you our picks of some the best winter training gear we’ve tested so far this season. Enjoy!

OUTDOOR RESEARCH AFTER BURNER GLOVES Why you’ll love it: These low bulk and form fitting gloves are not only wind and water resistant on the outside, OR even made the insulation water resistant to make sure your little digits don’t fall off in the backcountry. These also come touch screen compatible so we can still click those selfies.

MAMMUT MTR 141 HYBRID PANTS Why you’ll love it: A bit more baggy than traditional tights, these multi-fabric pants are both highly water resistant thanks to multiple panels of water resistant fabric on the front and offer great freedom of movement with the addition of stretchy mesh panels at the joints. Warm fleece in the interior and loads of carrying capacity thanks to three deep pockets are sure to make these your go-to pants for the season.

COLUMBIA MID-WEIGHT THERMAL TOP Why you’ll love it: OMNI technology is all over this great base layer. Both OMNI-wick and OMNI-heat are working in tandem in order to keep you warm and dry while you’re pounding out miles. This close-to-the-skin base layer has exceptional mobility thanks to the 4-way stretch of the fabric.

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ARC-TERYX EPHUS HOODY Why you’ll love it: The most versatile jacket we have tested this season. The Ephus works as not only a solid mid layer on the really cold days, but also as a great stand alone when the weather is unpredictable. The medium fleece bonded with ripstop does a good job of keeping all but the most persistent of precipitation out and the added hoody adds just one more layer to help protect you when mother nature has other plans. This jacket is athletic fitting and low profile so will fit comfortably under most shell and puffys.

ICEBUG CERTO-L BUGRIP TRAIL SHOES Why you’ll love it: These trail shoes are a weather stopping juggernaut. The upper is made from ripstop nylon which keeps out just about anything you can throw at it. What will set these apart from just about every shoe company is ICEBUG’s ability to make their Carbide tip studs feel as though they are gripping the ice while still keeping them comfortable when running on more solid ground like a sidewalk. This great traction comes at a price as they are a bit on the heavy side compared to our current line up of regular trail shoes, but 10.5 ounces in a men’s US 9 is not much of a price to pay to get out when the weather gets ugly.

BOOK REVIEW: HAL KOERNER’S FIELD GUIDE TO ULTRA RUNNING by Keith Iskiw This is training guide to the crazy world of ultra distance trail races written by the sports most notable athlete. Given the massive popularity of ultra events right now, it seemed like we were due for a book about the trials and tribulations of training for this type of event. Like most books of this nature they go into details

about the balancing act of training but what sets this apart from any other book is the anecdotal information from the author about the perils of training and racing and how to avoid them. The vignettes about Koerner’s experiences are both entertaining and thought provoking. As you work through each well organized chapter, Koerner seems to have a story regarding each one. I for one love hearing that we all go

through the same ups and downs learning and growing for each experience. The lead up to the three training plans in the book are laid out to talk about each of the unique things that go into having a successful race and there is plenty of info for the novice and even a few tips to keep the veterans interested. A definite must-read. /\/

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can be uncomfortable. The hood could also use a pocket on the neck to tuck it in, otherwise it blows up like a parachute behind your head when it catches wind.

HELLY HANSEN by Linda Barton-Robbins Helly Hansen has long been known for its outdoor gear-hiking, trekking, boating, etc. They now have a run line and are off to a good start. Overall, the fabrics and color selections are fantastic. There are a few fit issues, but over time, they will no doubt perfect them. MY FAVOURITES Pace ½ Zip Longsleeve: I wear this shirt all the time. It’s a great single layer on a not too cold chilly day or as a top layer when it’s a bit colder outside. The fabric is soft against the skin and fits snug, but it still fits over another layer and it doesn’t ride up. I was concerned about the mesh on the back when worn under a pack, but I’ve worn it up to 50 kilometers without chafing. The zipper is long enough that it can be unzipped and pulled over the head without needing to remove hats or buffs. Feather Jacket: This jacket is almost perfect. It’s very bright, light and super packable scrunching down to a handful of material fits into a large sandwich bag. It blocks wind just as it should and is the ideal top layer. It’s sheer, so cannot be worn on its own unless you are that person, but the material, like other jackets of its kind, sticks to sweaty skin which

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a cinched waist which is not flattering and gives a matronly look to the jacket. Similarly, there is seaming just above the elbow that

constricts the arm when it is bent. Considering that’s the normal arm position for runners, it makes for an uncomfortable fit. /\/

RUNNERS UP Challenger Performance Tights: Running tights are like the jeans of run wear. The fit is very personal and once you find the right pair, you buy lots of them. Again, these are a fantastic fabric that is soft and seems durable. I was hesitant about the thin waistband, but it didn’t cut into my waist as much as I expected. However, I found the tights slid down my legs when running and I was constantly tugging them back up. These could be great tights for someone, just not for me. Pace Supportive Singlet: Why companies always insist on putting shelf bras into running tanks, I will never understand. In all my years of running, I’ve never found one that gave actual support. With this tank, I still needed to wear my usual jog bra under, but then found the layers a bit constrictive. For someone who needs less support, the tank alone might work well. The fabric was soft and comfortable and the colours are spot on. I wanted to wear it all day as a casual tank. NOT SO GREAT Breeze Jacket: The fabric of this running jacket is superb, so it gives me hope that there will be fit improvements in the future. It is so soft that I wanted to touch it all the time. Unlike the other items, however, the colour was a drab dusty blue. There is

CIELE ATHLETICS GOCAP by Josh Barringer You might not have heard of Montreal’s Ciele Athletics yet, but say hello to your new favourite running cap. They started at the top. I knew the Ciele Athletics GoCap was different as soon as it caught my attention in a local running store. With many eye-catching colour patterns, the GoCap simply stands out, but what has made it my go to cap are the incredible quality and the near flawless design and construction. The GoCap is equipped with Coolwick fabric, UPF +40 protection, easy adjustable fit, and reflective labels for night runs in the city. It also has a pliable rim so you can stuff it tightly in your pack easily. Ciele offers a “million miles guarantee” to ensure you have a great experience with the product. I have been in a high mileage mode recently and able to thoroughly test out the GoCap. The first thing I

noticed was the cap stayed on my head. I generally wear hats backwards and as a guy with long hair, most caps tend to eventually bounce off during fast technical descents. Even during my plyometric sessions, the GoCap held on comfortably. I used the GoCap on some early morning runs with a headlamp. I didn’t know if the pliable rim would adequately support my headlamp, which is on the heavier side, but it held up incredibly well. I am extremely impressed with Ciele’s GoCap and cannot wait to see what they come up with next. If you are looking for a high performance and fashionably functional addition to your running cap collection, check out the GoCap. As Ciele says, “everybody run.” /\/ cieleathletics.com @cieleATHLETICS

SMARTWOOL by Jennifer-Anne Meneray It is with rare exception that I go a day without wearing something Smartwool. Really. Here’s the caveat, it has always been on my feet. Socks! Furthermore, until provided the opportunity to complete this review the PhD Run series, I never even associated the Smartwool brand with any running apparel beyond socks. I’ll blame it on having reached that ubiquitous stage in a runner’s life span, when my running apparel drawer flaunts an overflowing supply technical fabrics and wellseasoned favourites. But without fail, Smartwool rose to the occasion of phenomenal design and function, resetting my association of them as being a top notch fitness apparel company.

breathability. Attention to detail is noted with the builtin merino wool hand covers on the sleeves. I’ve been known to fill my pockets to the brim with everything I might possibly need for a long run, a Girl Guide cookout or the zombie apocalypse; however the small chest pocket limited me to at most packing a few dollars and a couple cookies to motivate my four legged running companion. It would easily fit an MP3 player and includes an earphone cord thread through, but it would be a tight fit for many smartphones. With innumerable test runs and trips through the laundry, the PhD Run Divide Jacket continues to look and function as though it just came out of the packaging.

The PhD Run Divide Jacket was true to size and provided a flattering fit. There is a bit of stretch where you want it while still providing the structured support of a fitted jacket. The colours and reflective markings were visible to oncoming traffic without me looking like a traffic pylon. The wind resistant fabric on the front was tested on some aggressive Canadian wind chills and did not falter, with strategically placed wool panels providing great

The Smartwool PhD Seamless Racerback Bra was impressively comfortable and supportive. Made of a double layer of merino wool and polyester, the bra’s inner layer is cinched to reduce the overall tube-boob look of more traditional sports bras and did not prove to be excessively hot. There are truly no seams or exposed stitching minimizing the risk of uncomfortable chafing and hot spots. The initial fit of this bra felt very different from what I had

been wearing. With wider straps positioned higher on the shoulders, it took only one wear to understand and appreciate how comfortable and supportive this design style is. The fabric had generous stretch to facilitate easy donning and removal without a contortionist’s struggle. The Smartwool PhD Seamless Racerback Bra became an instant upgrade from my previous sport bra options. The Smartwool PhD Run Short was the only review item that didn’t immediately jump to the top of my favourites list. I was promptly drawn into the style and design of the short and it was the first out of the packaging to try on. Like the PhD Run Divide Jacket, it is a minimalist’s delight with slim fit and limited add-ons. The short sports a narrow zippered pocket along the back waist band, large enough for a gel and a simple key pocket. The low rise waistband was narrow yet comfortable with soft merino wool. Where my love of this short faltered was the inner brief, which I found to be disproportionately loose, almost baggy, as contrasted with the limited stretch and trimmer fit of the outer short. I became accustom to the fit and style of the short; however, the inner brief never felt exactly right. The Smartwool PhD Run Short is a definitely worth a look and a trial, it may however not be the best fit for all body types. /\/

Jennifer-Anne Meneray is the race director for Vulture Bait. She runs trails with her dog Bean near her home in London, Ontario.

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up gradually or recovered wisely. Too much racing takes away from your training and can lead to illness and/or injury.” SPECIFICITY “If you live in the prairies, it might not be the best thing to consider Hardrock as your target race as you may not be able to effectively train at altitude and mountains. While you can be creative and make it work if that is your desire, however it certainly isn’t always ideal” Gary Robbins, Salomon Team member and running coach says, “first and foremost you need to select races that excite you.” Robbins explains, “Far too often people get caught up in a race that’s based solely on location or distance, rather than something that is truly going to inspire them to get out and train for it. Certainly there needs to be a strategic build put into each person’s annual racing calendar, but by and large I think it most important to select one big race goal for the year and to then fill in the bits and pieces around it.” Clearly there is a lot to think about when planning out a season of racing, but obviously the most important is to create a schedule that works for you and your situation. Happy 2015, and here’s to a great season on the trails! /\/

Kent Keeler is a regular contributor to Trail Running Canada and trail runner based in Ontario.

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