Trail Running Canada Issue 11 by Trail Running Canada

ISSUE 11

Sue Lucas

Photography

Volunteering

Supplements

X-Training

Reviews

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COVER: Rob Lennox and Stevie hiking West of Bragg Creek

What’s

INSIDE

Photo credit: Devin Featherstone

CHOOSING QUALITY SUPPLEMENTS (FOR RUNNERS) by Emma Andrews

INTERVIEW WITH SUE LUCAS by Mallory Richard

TIME AWAY FROM THE TRAILS by Erik Moortgat

PHOTOGRAPHY ON THE RUN by Kent Keeler

TRAIL DOG

10 4 EDITORIAL TRAIL PLAYLIST 19 REVIEWS PATAGONIA: DUCKBILL TRUCKER HAT SPRING JACKET REVIEW

25 26

STEVIE FEATHERSTONE by Devin Featherstone

TRAIL STORIES TIPS FOR VOLUNTEERING by Elaine Fung

HAPPY TRAILS RUN

by Lindsay Neufeld & Devin Featherstone

TRAIL HEALTH MEDITATION: SPILL OVER by Andrew Titus

TrailRunningCanada.ca | 3

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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 Eric Carter Devin Featherstone Elaine Fung Adam Hill Kent Keeler Erik Moortgat Lindsay Neufeld Mallory Richard Andrew Titus Kelly Anne Wald

If you had snow this winter, chances are most, if not all of it has melted by now. We’re all lacing up and hitting the trails with vigor and enthusiasm. Race schedules are set and adventures are in the works. It’s quite possibly a trail runner’s favourite time of year when we can all run out of the gloom, off city streets and treadmills and back up into the mountains. We have welcomed a like-minded group of trail enthusiasts to our writing staff. The North Face Trail Running Canada’s Trail Ambassador Team of 2015 have each contributed at least one article for this issue and they will continue to share their knowledge and stories for the coming year. We’re pleased to introduce Elaine Fung of British

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Columbia, Erik Moortgat of Ontario, Devin Featherstone of Alberta, Andrew Titus of New Bruswick and Mallory Richard of Manitoba. You can visit our website to learn more about these awesome and talented individuals. In this issue, you’ll learn about the benefits of meditation and find ideas for work outs that you can either do during your off-season or as a supplementation to your regular training schedule. And speaking of supplementation, regular contributor Emma Andrews shares her vast knowledge on the natural supplements you can add to your regimen to enhance your healthy lifestyle. You be encouraged to volunteer and give back to your favourite trail races and learn tips on how to survive the rewarding, but tough jobs.

Plus, you’ll be introduced to a new trail running resource for Alberta runners and meet legendary runner Sue Lucas. We also now have a way for you to make sure you never miss out on an issue. To sign up to receive each and every free issue of Trail Running Canada, simply fill out the Subscribe form found on the Magazine page of our website. Thank you so much for being part of the Trail Running Canada family! /\/

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

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TRAIL INTERVIEWS

INTERVIEW WITH SUE LUCAS by Mallory Richard I am in awe of Sue Lucas. When I first joined the trail running community in Manitoba, fellow runners would tell stories about her that sounded so unbelievable I assumed they were exaggerated: she once ran five 100-mile races in a single season. She can hike faster than you can run. If you’re racing against her and she hasn’t passed you already, she will hunt you down and pass you with more energy than you had at mile 5. While Sue herself might be a legend, the stories about her running accomplishments are all true. Sue lives and trains in Dauphin, Manitoba. She is a smart, focused racer. She succeeds where the rest of us fail, or fail to try. She wins tough ultramarathons

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by staying strong in the second half when most of us are slowing down. She keeps a competitive mentality when some of us start thinking about quitting, or just “settling” for a finisher’s buckle. And when winter comes and we might switch to another activity or take a recovery period, Sue dials up her training and her race distances.

ever complete Tuscobia on foot in 2013. In the 20142015 event, she beat her course record and was the overall winner. She followed that up with the women’s win and course record at Arrowhead and a strong finish just a couple of weeks later at Actif Epica, despite getting off course and adding a few miles to her total race distance.

In February 2014, Sue became the first woman to ever be inducted into the Order of the Hrimthurs. Named after Nordic Frost Giants, the order recognizes athletes who successfully complete three tough winter races in the space of two months: Tuscobia (150 miles), Arrowhead (135 miles), and Actif Epica (73 miles). Sue became the first woman to

I got the chance to interview Sue in late February. I relished the opportunity to hear about how she prepares and strategizes for her races, but I was absolutely shocked at her modest and sincere belief that anyone can do what she does. Considering I was interviewing her over the phone while eating candy, I found her encouraging words to be both inspiring, and the

best kind of crazy. In short, I think Sue embodies all that’s good in trail and ultrarunning. Trail Running Canada (TRC): How did you get into trail running? Sue Lucas (SL): I think it all started many years ago when I was in my last year of high school. I moved to Ontario from Saskatchewan and I met this German family and they were into everything: triathlon, Ironman, going to Boston [to run the Boston marathon]. They kind of motivated me. I was never into running before that, so I bought myself a tracksuit from The Bay and I was running around the track at the back of the school. One of the daughters was doing Ironman Canada and Boston Marathon. I looked at that and I thought, one day I want

Sue Lucas holds her trophy after finishing the Arrowhead 135 mile winter ultra in 2015 to do both of those. It kind of went from there. I did the half-marathon and marathon thing, and then when I moved to Whitehorse, I got into triathlon. I saw some friends I knew doing Ironman, I thought, if they can do it, I can do it. I did a trail marathon there, and then I just started from there. I did my first ultra when I moved to Manitoba in 2004. I did a 50-miler on the Blackfoot [Trail] and then I decided to do the [Canadian] Death Race and the Lost Soul 100-miler. I thought, how hard can it all be in one season? TRC: Were you winning races from the very beginning? SL: I was always back of the pack, middle of the pack; I think my first half-marathon I was last. When I moved to Whitehorse I did my first marathon that year in 2001 and I was last. I think it took me 4:40. You know, I was always just middle of the pack, back of the pack. I think what changed is in 2009 I went to Sulphur Springs and I won my first 100-miler there. And I thought, “wow, how could that happen?” Then I went to Dirty Girls 24 hours in Ontario and I won that outright. And then I got an e-mail from Trail Runner magazine saying that “you’re in first place in the ultrarunner division in the Trail Runner trophy series.” So I thought to myself, “why not go to another race?” Once I started believing that I might actually have a chance of winning, it kind of changed my attitude towards “you know, I can do it just as much as anybody can,” things started to fall into place for some reason. Ever since then, I’ve had, you know, quite some success in the races I’ve gone to.

TRC: Do you find you recover easily to finish so many races in one season? SL: Well, in 2009 I did five 100-milers, and that was probably the most I’ve done. You know, I recover pretty well. My feet seem to be the ones taking the worst beating, but I think mentally I’m really strong so I don’t tell myself “I can’t do it.” I just ask myself, “why can’t I do it?” It’s hard to explain. I don’t really train all that much, I don’t even really like running in training but I love the races and I love the challenge. TRC: How do you train for your races? SL: I think the majority of my training was probably over the last ten years was power-walking, walking my dogs. I used to put in about 100 miles per week walking my dogs and I’d maybe run 40 miles on top of that. The majority was power-walking, it’s what got the training in for me. I wasn’t really riding bikes because I was walking the dogs so much. I’d usually take them out of town. We’d go out of town and do about ten miles. We’d do a loop, twice. I’d walk each dog individually, three times a day, and the miles add up. I’d walk them individually when we’re in town just because of their different personalities but then on the weekends we’d go out of town, or after work put in 4 to 10 miles or so. TRC: Do you favourite races?

have

any

SL: Leadville and Lost Soul. Lost Soul, I’ve been there seven times...I must like something about that race! It’s a big challenge, so I kind of like that. I like the

Sue Lucas

HIGHLIGHTS 2015

 First female inductee into the Order of the Hrimthurs  W omen’s winner of the Arrowhead 135, running division

2014  O verall winner of the Tuscobia 150-mile winter ultra, re-setting the women’s course record  W omen’s winner of the Beaudry Lemming Loop 24hour race  W omen’s winner of Lost Soul 100-mile race, that year’s Canadian 100-mile championship

2013  W omen’s winner of the Tuscobia 150-mile winter ultra, the first woman to ever complete the race on foot

2011  Women’s winner of Lost Soul 100-mile race

2010  T op Canadian woman and Canadian recordsetter at the 24-Hour Running Championships in Brive-la-Gaillarde, France  Women’s winner of Lost Soul 100-mile race  O verall winner of the Beaudry Lemming Loop 12-hour race

2009  Overall winner of the Dirty Girls 24-hour race  W omen’s winner of the Sulphur Springs 100-mile race

TrailRunningCanada.ca | 7

climbing aspect of it; I’m a better climber than I am at the flats. TRC: You have a legendary power-hike. Is that something you consciously developed with your training?

On her way to setting the women’s course record at Actif Epica, 2013 Descending a hill at the Voyageur 50-mile race in Minnesota, 2014

SL: First of all, I would never say “legendary.” I’m just a fast walker by nature. I’ve never had to train to walk fast. It’s always just been something that comes naturally; I just walk fast. When I walk the dogs they’re usually offleash, so I’m walking fast just to try and keep up. So when I can’t run in a race, I power-walk, and lots of times I’m walking faster than other people are running. TRC: Can you describe your racing strategy? SL: I always start a race with the hope or the plan to be able to run the last couple miles. I always pace myself so I can do as well in the second half or try and do better in the second half. So, if I’m slower in the first half, I’m just pacing myself so that I’m not falling apart at the end. I’ve seen a lot of people do that. A lot of people go out way too fast. A lot of the winter races this year, I just kind of sat back and watched how things played out. You know, 135 or 150 miles is a long way to go. You shouldn’t be running in the first half unless you’re a superhero. So that’s what I did. I just kind of played it

out and I watched and kept it a little slower for the first half and then the second half was the pace I could maintain or even go faster. Over the years, I think I’ve kind of got a pace down that works well for me in races. TRC: What’s next for you? SL: Well, I won that entry to Iditarod Invitational [after winning] Tuscobia so I’ll be going there in February. That’s a 350-mile race on the Iditarod Trail. And so that’ll be the big one. My plan is to do Tuscobia and Arrowhead before that as training runs. Maybe the Lemming Loop in October, and I’ll be pacing Barb [Sousa] at Spruce Woods. I’d like to do more biking this year, too. TRC: What advice would you give someone who’s just starting to run trails or try ultramarathons? SL: Never think you can’t. You can do anything. You just need to want to do it. People never think they’re good enough or they’re fast enough. It’s all a mental game. You can do anything that you set your mind to. I always tell people, if you can run 20 miles, you can run 50. I would say, don’t let yourself think you can’t do it. I saw other people doing stuff that I never thought I could do at one time until I decided, “why can’t I?” Never limit yourself. /\/

Mallory Richard is The North Face Trail Running Canada Trail Ambassador for Manitoba.

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Sue (centre) standing outside of Tent 75 at the Marathon des Sables, 2008; she finished in the women’s top ten

Photo credits: PG. 6 Gregory McNeil PG. 7 Jackie Krueger PG. 8 (top) Trail Run Manitoba; (bottom 2) Sue Lucas

TRAIL DOG

Stevie Featherstone PARENTS: Elise and Devin BORN: November 20, 2012 NOTABLE ACCOMPLISHMENTS: I ate some rocks, sticks and lots and lots of grass one time. My mom and dad weren’t happy with me. They took me to a scary place called “the vet” and ended up spending all the money they saved for a vacation because they love me so much. FAVOURITE PLACES TO RUN: Obviously the trails, but specifically the Northover ridge or Prairie Mountain. FAVOURITE THINGS IN THE WORLD: I love to sleep, who doesn’t? Snuggling is the best thing ever; I’m really great at it because I am a lap dog. My best friend in the entire world is Nix. He’s a little terrier mix who we adopted in the summer.

LEAST FAVOURITE THING: Well I don’t like going into the water where I can’t touch, it’s scary. Dad always helps by carrying me across rivers. SCHEDULE: I wake up around noon and hope I get to go for a run with Dad. I chase my tail for a few minutes, pester my little brother, break into the treat box and when no one is looking I play with the toilet paper roll. After all that excitement, it’s back to bed for this girl to rest up for my next adventure! /\/

Photos & story by Devin Featherstone Check out our back cover for another of Devin’s photos of Stevie in her element.

TrailRunningCanada.ca | 9

TRAIL STORIES

PHOTOGRAPHY on the

by Kent Keeler

Sunrise in the Marin Headlands. Shot during the TNF ECS 50 Mile Championships in San Francisco with a Panasonic Lumix point and shoot camera

Bridge crossing. Shot with a GoPro in time lapse mode on a tripod set on the ground.

and want a photo with me in it. I use one, such as the very small Joby Gorillapod with adapters to hold any of the three cameras I mentioned. This flexible tripod allows for unique camera angles down on the ground or up in the trees. I also have a few different poles to give my GoPro camera some reach. All of these are easily transportable in jacket pockets to hydration packs.

TRADE-OFFS Trail running is a hobby that takes up a lot of my free time, but it’s not my only interest. I also love photography, and have since I was a little kid. Over the past few years I have realized what a perfect combination these two interests really are, so I often amalgamate them. I realize that this isn’t unique in this day of cameras in nearly all mobile devices, but I am often asked how I take some of the photos I bring back from my runs and I wanted to share a few tips.

running in a particularly nice spot. I can then select one or two good ones from the batch when I get home. If I want a higher quality image than my phone is capable of, I will throw a small, waterproof point and shoot camera in my pocket or pack.

GADGETS Along with a camera, I often run with a couple of tools. A mini tripod is indispensable for when I am running alone

Everybody runs for different reasons and with different goals. A high quality, focused workout or a goal race isn’t the time to stop and set up a great photograph. Personally, I am willing to sacrifice a few minutes out of a long training run or an ultra distance race to capture some

photographic memories. I love to get home and see what I managed to capture, relive some memories, and share my favourites on my website and social media. Improved technology is making quality, compact photo equipment very accessible these days. While its nice to capture the memory of a group run with a photo snapped at the trailhead before you head out, go ahead and throw a camera in your pocket or pack and try to capture the beauty that we are so fortunate to immerse ourselves in out there. /\/

Kent Keeler is a regular contributor to Trail Running Canada and a trail runner, and photographer, based in Ontario. Photo credits: PG. 10-11 Kent Keeler

CAMERAS The type of camera I bring on a run varies. Sometimes I rely on my phone camera while other times I have a standalone camera like a GoPro or a small point and shoot with me. With the phone, I use apps that allow me to control shutter speed, take low light shots, or delay the photo to give me time to get in the shot to add a bit of interest.

Running into the Caribbean sunset. Shot with iPhone.

Most are familiar with the video footage shot on GoPro cameras, but I find mine more useful for still photos. I will set it up and use time lapse or burst mode to take a rapid succession of photos of me

TrailRunningCanada.ca | 11

CANADIAN TRAIL

RUNNERS

Gary Robbins

@garyrobbins

ON INSTAGRAM

Anne-Marie Madden

Kent Keeler

@amriemadden

@runbikerace

Adam Campbell

Devin Featherstone

@adamo1979

Spring McClurg

@pebbleshoospring

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@dfeatherstone

Andy Reed

@canmoremd

TIPS FOR VOLUNTEERING AT A TRAIL RACE by Elaine Fung

Race season is upon us. As trail runners, we look forward to planning our race calendars. We fill our year with goal races, training races, destination races and races run just for the fun of it. But have you ever considered adding volunteering into your racing plans? That feeling of camaraderie and community that draws us to race events is in large part created by the tireless work of volunteers. Volunteers who haul supplies to remote locations, volunteers who stay up all hours to ensure race day happens without a hitch, and volunteers who all work hard to give you the best race experience possible. It’s hard work, but it is also incredibly fun and rewarding. Last year, I volunteered at many different events ranging from a 6.6 kilometre race on the top of Blackcomb Mountain in Whistler to a 50 mile ultra in Squamish. I have

worked start/finish areas, course marshalled (while playing a guitar), handled drop bags and captained aid stations and I’ve learned a few things along the way.

BE PREPARED It can be a long day especially if you are helping out at an ultra. Regardless of weather, it’s wise to bring layers, waterproof gear, a hat for the sun and comfortable shoes.You will be thankful for bottles of bug spray and sunscreen to protect your skin. A camping chair is handy, not just for you, but also for weary runners who may need a short break for tired legs. If you are assigned to an aid station, race organizers will provide you with supplies for the runners, but unlike them, spending the day munching on chips and sipping coke may not make for good volunteering fuel. Bring food, water and snacks.

ANTICIPATE When the lead runners come through, seconds can count, so you have to be prepared to move quickly. Offer to assist with the refilling of bottles and bladders. Keeping track of the elapsed time off of first place is very helpful information for those vying for top finishes. Some common questions you will be asked are how far into the race you are, how far from the next aid station or finish, and what is the cutoff time. Knowing these details can help you equip runners with valuable information. In addition to knowing the course, know the conditions. For example, the 2014 Knee Knackering North Shore Trail Run happened during a heat wave. To help provide some relief to runners wilting in the sun, we handed out freezies and zip-locked bags of ice. They were a hit and we received many grateful thanks.

ENGAGE Encouraging words and a smile can go a long way in providing a surge of much needed energy. If you encounter a runner going through a rough patch, sometimes the best thing to do is listen. A moment of sympathy and understanding may just be what is needed. If you encounter a runner considering dropping, I suggest taking a short break and perhaps some food before making any decisions. Above all, keep it light, positive and fun. If you have the time and resources and want to go that extra mile there are a host of things you can do. Offers of hugs, Music, costumes, aid station themes and funny signs are great ways to keep the mood festive. These are just a few suggestions to help make your volunteering experience a success. Volunteering is a fantastic way to give back to your community, to make new friends, and to fully appreciate the work that goes into putting on an event. It can be inspiring and humbling. From watching elite athletes to everyday runners push their limits, you will perhaps leave the race feeling that extra motivation to hit the trails yourself. /\/

Elaine Fung is The North Face Trail Running Canada Trail Ambassador for British Columbia.

TrailRunningCanada.ca | 13

HAPPY TRAILS RUN The Canadian Rockies are home to some of the most awe-inspiring trails in the world. They draw vast international crowds to experience their beauty in varying capacities. Even for the locals, there are enough trails to fill the soul for a lifetime. While the classic routes are always nice to revisit, the trail runner types are hungry for more. Popular ski touring routes are being navigated in the summer months, multi-day hut trips are being tackled in hours and multiple peaks are being bagged in one push. Exploring new terrain can be intimidating for people, especially when you are unsure of where to start, what you need, who to go with and when to simply call it a day.

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We’re endurance junkies. We’re constantly itching to try new trails. We like to run. Sometimes we aren’t sure what to wear. We like to scare ourselves. We want to share the love. And we’re just like you. Both of us love to share our photographs and stories with our friends upon return from trips whether they’re big or small. People kept coming to us, requesting updates on trail conditions or simply asking where we were running. By applying the same approach to our running missions that we do to our backcountry ski tour days we realized there is a lot of information beyond trailheads that needs to be communicated and shared to have a safe and well, happy day. We came together to create Happy Trails as a place (both virtual and in

the flesh) for people to share information and bounce ideas off of one another. While mountain bikers often share the same online resources as trail runners, we wanted to create a unique library of user-created current trail reports and maps for the community to utilize. Users are able to submit trail reports along with photographs to share the current status of a given route. Because of the quickchanging weather, wildlife sightings and seasonal uniqueness that gives the Canadian Rockies their identity, it is extremely valuable to have an up-

by Devin Featherstone & Lindsay Neufeld to-date online resource available for consult. In the short time that the Happy Trails website has been active, we’ve been encouraged about the response we’ve received from the running community. We’re bringing like-minded people together, from tenderfeet to veterans, on and offline. And we’re helping them get out there while fast and light, but still in a safe manner with the same tools and meticulous planning it takes to do any other kind of grand adventure. Happy Trails! /\/

Devin Featherstone and Lindsay Neufeld are advocates for the outdoors and passionate about trail running. They both reside in Calgary, Alberta and have been friends for many years. They love sharing a laugh or two over a good cup of coffee.

TRAIL HEALTH

CHOOSING

QUALITY SUPPLEMENTS (FOR RUNNERS) Sometimes despite our best efforts to eat a well balanced diet and get plenty of rest, we may still find ourselves struggling with motivation, lacking energy, and susceptible to injury or illness. Not an ideal foundation to reach your running potential! Good quality natural supplements can play a role as a means of boosting your intake of certain key nutrients necessary to help your body get back into peak condition, or take your performance to the next level.

by Emma Andrews

Before seeking the support of supplements, ensure you are eating enough unprocessed whole foods that contain naturally occurring vitamins, minerals, antioxidants, enzymes and phytonutrients to support, protect and fuel your training with the strongest foundation possible. Supplements can be consumed short term to

overcome a deficiency, or occasionally long term as part of a general longevity, performance, or preventive health care strategy. In either case, natural health products are preferred (encompassing all recommendations within this article), over synthetically derived supplements or those containing artificial ingredients or fillers.

Read any “claims” on the front of your pack of supplements with caution as they often don’t require third party validation (unless you see a verified logo). Your most important resource to validate the quality of your supplement are the ingredients themselves. Ingredients may be listed as “medicinal” or “non-medicinal.” Medicinal ingredients have dosing recommendations and safe upper limits a to which a manufacturer must adhere. Nonmedicinal ingredients may include flavor or colour, and binders/fillers or preservatives. If your supplement has “nonmedicinal ingredients,” look for recognizable food based sources. The supplements recommended below have broad benefits in a wide variety of runners, and help build resiliency and maintain overall wellness. Review all dosing information as indicated on the package, as it will vary from brand to brand based on their potency. If you are currently taking any prescription medication,

are pregnant or breastfeeding, speak to your individual health care practitioner before beginning any new supplements. MULTI-VITAMIN/ MINERAL COMPLEX Why Consider It: Sources of oxidative damage and free radicals are common for athletes, such as pollution in urban environments, physical stress of training, toxins in our food (if not organic), frequent use of plastic food containers, and consumption of food additives. Cellular oxidation and free radicals lead to more rapid aging of the cells and tissues, less resilience to disease, and leaves us more prone to inflammation. What to Look for: 20% daily value or higher of Vitamin A, C, E, and the mineral Selenium, all key antioxidants. Ideally it will also contain 50% daily value or higher of your B vitamins for nervous system health and energy production. Recommended brands include Whole Earth and Sea from Natural Factors, MegaFood, New Chapter or Vega One All-

in-One Nutritional Shake, a great option if you’d rather drink a shake than swallow pills or capsules. Vega One also contains many of the additional supplements recommended. OMEGA 3 ESSENTIAL FATTY ACIDS (FISH OR PLANT-BASED OILS) Why Consider It: Highly cardioprotective and antiinflammatory, studies have shown omega 3 polyunsaturated fatty acids (PUFAs) suppress the production of proinflammatory cytokines, a signaling molecule1. They’re considered “essential” as they must be obtained from the diet as they’re not produced in the body. It’s also worth considering if you have a family history of heart disease, are prone to, or are recovering from injury or illness. What to Look for: Cold pressed, sustainably harvested or wild caught oils for best environmental stewardship, such as Nordic Naturals (fish based), or Vega Antioxidant Omega Oil (Plant-Based). Store in a dark container, out of direct sunlight.

PROBIOTICS Why Consider It: Healthy intestinal flora keeps our immune system strong, and resilient. Probiotics are easily depleted by stress, high intake of sugar (which may include your running gels and sports drinks!), recent antibiotic use, or frequent consumption of chlorinated water, such as tap water. Probiotics also support digestion and the absorption of nutrients from our food, and can be a great addition if you struggle with food sensitivities, or re-occurring gastrointestinal symptoms such as bloating, gas or acid reflux. What to look for: A supplement containing multiple strains (i.e. acidophilus and bifidobacterium), and a brand that is either “enteric coated” or “spore forming,” which means it will survive the acidic environment of the stomach, and release specifically in the lower intestine where it thrives. A high dose probiotic can survive for a few days unrefrigerated, however the total colony forming unit count (CFU) will decrease daily, so store in the fridge. The absorption of probiotics is maximized when taken on an empty stomach, such as right before bed or in between meals. Try Renew Life, Botanica, or Bio-K. IRON Why Consider It: A difficult mineral to absorb as it requires very specific conditions, iron deficiency anemia is common, especially in 1) runners 2) females 3) vegetarians, 4) new mums. If you fall into at least two of these categories you may be at risk for low iron. If we lack iron, we produce less hemoglobin, which carries oxygen to our tissues. If deficient, we will

16 | Issue 11: 2015

often feel more run down, lethargic and tired. What to look for: Food based iron supplements, with vitamin C for optimal absorption. Avoid taking with coffee, tea or carbonated drinks. Iron competes with calcium for absorption, and is best taken at different times of day from one another if you supplement your calcium intake too. Try MegaFood Blood Builder, or Floradix (liquid format). B-COMPLEX Why Consider It: B vitamins are water-soluble and do not store well in the body. There are many great food sources, such as whole grains and avocado, but it may still not be enough during times of restricted dietary intake (weight loss to achieve your racing weight, or vegan/ vegetarian diets prone to low B12 intake), or added stress from high volume training, lifestyle factors, family or career stress. Deficiency symptoms may include fatigue, irritability, depression, anxiety and reduced immune function. What to look for: a supplement with at least 50mg of each B complex vitamin, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), Pyridoxine (B6), Cobalamin (B12), Biotin (B7), Folic Acid (B9). Brands: MegaFood Balanced B-Complex, New Roots Chill Pills, or New Chapter CoEnzyme B Food Complex. GREEN FOOD SUPPLEMENTS: SEA VEGETABLES OR CEREAL GRASSES Why Consider It: Incredibly nutrient dense, highly alkaline, rich in amino

acids, chlorophyll, vitamins, minerals, and antioxidant rich compounds (such as carotenoids) which are the building blocks for cellular repair, tissue recovery and regeneration. Sea greens such as chlorella and spirulina are considered algaes, whereas wheat grass is a gluten free cereal grass. All options support gentle detoxification, cleanse the blood, and strengthen our immune function.

juice/smoothie bar, or sold in frozen packets to add to your own smoothie creations.

What To Look For: Algaes are considered whole food supplements, as nothing is removed or separated during processing. Look for organic or freshwater grown options (such as E3 Live), and with chlorella in particular look for “cracked whole cell” for best absorption such as Vega Chlorella. Consume either in tablet form or add the powder to smoothies at home. Wheat grass is most often consumed as the fresh juice pressed from the grass stems in a fresh shot or booster added a local

Emma Andrews is a Registered Holistic Nutritionist and certified in Plant Based Culinary Education. A writer and workshop facilitator, Emma specializes in sports nutrition, longevity, and natural health. She works with audiences around North America as the National Educator at Vega, and co-host of Eat2Run Sports Nutrition Workshops. Emma is an avid endurance runner, with trail, road and ultra-distances completed. To learn more about Emma’s work visit emmamazing.com or connect through social media @emmamazing_life

For any supplements you choose to integrate, speak with the knowledgeable staff at a natural or organic grocer, integrative pharmacy and/or wellness center in your area as they will often have great insights about the sustainability measures, transparency, and quality

assurances that often go far beyond what you see on the label. Seek out a local natural health retailer for the brands recommended in this article, or if you live in a more remote area visit vitasave.com, an online natural health e-store that will ship to your door. /\/

REFERENCES “Dietary Modification of Inflammation with Lipids” Calder, PC. Proceedings of the Nutrition Society. 2002 Aug; 61(3):345-358 http://www.ncbi.nlm.nih.gov/ pubmed/12296294 Accessed Sept 6th 2014

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ANDREW'S FAVOURITE MEDITATION READS AND RESOURCES BOOKS Against the Stream by Noah Levine Hardcore Zen by Brad Warner Things Fall Apart by Pema Chodron Confessions of a Buddhist Atheist by Stephen Batchelor. ONLINE RESOURCES tricycle.com hardcorezen.info againstthestream.org

MEDITATION: SPILL OVER by Andrew Titus My legs ache and there’s a kink that seems like it’s the size of a grapefruit in the middle of my back and I’ve completely lost track of time. I doze in and out, my head lolling around and eyes slowly closing. It feels like I’m losing this battle and the demons are coming in for the kill. “What are you doing?” they taunt. “Why are you here? What are you trying to prove?” My thoughts lurch to the side and I remember the Stone Cat 50 miler, about half way in on an undulating and dangerously rooty single track, a guy who just passed me is pulling away and I wearily read the back of his shirt: “ultra mid-life crisis.” The demons are at it again. “What about the family? What are they doing? HOW is this helping?”

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I breathe in deeply, take stock. I’m not really that bad off. I shake the demons aside and straighten up, relax my shoulders and jaw, refocus my vision. I note that I’m hungry and suddenly a million things seem to cram into my thoughts, everything I should be doing. I let them pass. There’s nothing I can do about them right now. A little compassion, I remind myself, goes a long way, and I settle back in. I breathe in and out, let the demons go, let time and thoughts go. Eventually, almost inconsequentially, the bell rings three times, I bow forward, stretching my back, and stand up. Today’s zazenkai, an extending period of sitting meditation, is done. I recall that I’m hungry -- good thing these zennies are good cooks.

It’s always a nice surprise to find out that all you have to do is stand up and look around after you’ve been sitting for a while to feel better; exactly like all you have to do is sit down and close your eyes after you’ve been running all day to feel better. The uncomfortable flip side is that just as soon as you do, you realize that you weren’t that bad off after all and that maybe you had some reserves left. You convince yourself you’ll remember next time. For some, long distance running is a form of meditation and experience certainly tells me that they spill over into each other. My time spent on the cushion -- staring at the wall and listening to the breath, trying

to let the demons be and not allowing the thoughts and doubts and anger, planning and regrets and foolishness get the better of me -- is the reserve I draw from when everything comes apart on the run. When all hell is breaking loose at mile 30 of a 50 miler, I don’t give up, I breathe in. I settle my thoughts; let myself know that it’s okay and that I’m going to live. As the saying goes, “this too shall pass” or, as Shunryi Suzuki, a Zen monk and teacher says, I can “forget this moment and grow into the next.” It’s more than just learning how to breathe though; it’s also about learning how to be a better person which, like distance running, is pretty hard to do. All three

But really, doubt isn’t the juggernaut it pretends to be; in fact, it can be a remarkably helpful tool. Asking these questions inspires creativity and authenticity in our practices, whether that be running or sitting. Certainty, feeling that we

have the answers or we’ve found some kind of perfect approach, gets us into far more trouble than it gets us out of. As William Blake said, “expect poison from the standing water.” Doubt, while fearsome in itself, can also push us to discovery. As social psychologist Erich Fromm put it, “uncertainty is the very condition to impel man to unfold his powers.” In running, as in meditation, the quiet focus on our limits and questioning the inherent value of what we are doing is the impetus behind our success and happiness. From cushion to trail, from hours of seated silent breathing to whole days spent moving over rugged terrain, we learn the most about ourselves when confronting demons. As all great stories of heroism tell, it is in the contest and trial that we find what we are made of and either deal or bail. The best way to deal, as much as I know a lot of runners don’t want to hear, is like Buddhist teacher Ruth Denison says, “the only way to deal with suffering is to be with it, just allow it to be as it is, with a lot of softness…. Be with your sadness and be with your joy.” It’s probably the most hardcore, and most meaningful, thing you’ll ever do. /\/

As the remnants of winter are beginning to thaw and we shed our (Gore-tex) shells, the spring running season begins. We lace up to train with laser focus (pew pew). We pack the car with friends ready for an excursion. We have our first race of the year. The playlist here will surely get that party started whether it’s at a track workout, on the trails, in the car, or during a race. Go ahead, dance it out.

TRAIL PLAYLIST

take technique, years of practice, and a single minded dedication to an almost intangible goal. Standing in the way is a collection of road blocks called “the five hindrances.” These bad boys threaten your practice and, perhaps unsurprisingly, relate remarkably well to running and living in general. The five are craving, aversion, sleepiness, restlessness and, the real killer, skeptical doubt. They rear their ugly heads every single time our focus wavers and they have all the world’s power to completely undo us. Our desire to have things other than they are, either by craving something we don’t have or trying to push away something we do, is the source of all of our suffering. The mind’s compulsion to run away, either by going to sleep or by fidgeting around with meaningless tasks, more or less guarantees that suffering will continue. If we manage to shake these things, the slugger steps up -- the voice that tells you that what you are doing is pointless, that you’ll never be the best so why bother, that there are a million other things you should be doing instead. Sound familiar?

1 “Hemiplegia” - HAERTS 2 “Go Do” - Jonsi 3 “Reflections” - Misterwives 4 “Killer Whales” - Smallpools 5 “Burn” - Parade of Lights 6 “Enough” - SONOIO 7 “Wicked Ones” - Dorothy 8 “Wait, Wait, Wait” - Northern Faces 9 “Suzy” - Caravan Palace 10 “Running in the Sun” - WE ARE TWIN 11 “Snowed In (ft. Rivers Cuomo)” - Big Data 12 “Get Out the Way” - Mother Mother 13 “Discipline” - Nine Inch Nails 14 “Somewhere To Run” - Krewella 15 “Bouncing Dot” - The Algorithm 16 “The Day Is My Enemy” - The Prodigy

Andrew Titus is The North Face Trail Running Canada Trail Ambassador for New Brunswick. Photo credit: PG. 18 Matt Tibbets

Josh Barringer rocks it out on the trails around Vancouver, BC. He is Trail Running Canada’s Advertising Liaison.

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TRAINING

TIME AWAY FROM THE TRAILS

OFF SEASON GYM WO

by Erik Moortgat

ORKOUTS For whatever reason, be it work, travel or climate, Canadians will experience times when access to their favourite trails is a dream not attainable. If this is the case for you and whether you are training for an event or just wanting to release some work stress, a session in the gym is not as awful as it may seem. If you have access to a gym, the treadmill and elliptical machines can become great training partners. The treadmills are great for working on your form, speed sessions and even for hill repeats. I treat treadmill workouts as if they were on land, but I dial down the long runs. Three hour plus treadmill sessions are always a weekly staple, but aren’t recommended, unless you have quite a bit of treadmill experience or are on the sadistic side. Your run on land can easily be mirrored on a treadmill. I like to do on a weekly basis a speed session, a tough progression run, one or two hill sessions and a long run. One hill routine is to

mix some strong running at a comfortable incline (69%) with power-hiking at a steep incline (12-14%) and don’t forget to throw in those negative incline (many treadmills let you do this) splits to help trash those quads. Also, avoid running on the treadmill at 0% incline. Even for easy, recovery runs or speed sessions, have the incline at 1-2%. If your treadmill sessions start to lack spice or you are just looking for a change of scenery, jump on the elliptical. Another very inexpensive addition to every runner’s gear list should be an ab roller. Twenty-five out and backs, twice a day is a great quick workout. There are also basic selfweight exercises that can easily be done at home to keep you in shape. Core and glute strengthening should be part of every ultrarunner’s routine, not just for working on possible balance issues but helping to prevent hamstring strains. I complete the following routine twice a week, every couple of weeks,

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A typical runner experiences too much pounding, tightening, and shortening of the muscles and not enough restorative, elongating, and loosening work. The key is to maintain balance between stiffness (strength) and openness (flexibility) in the muscles around the hips.

increasing the repetitions. To start: 10 pushups, 20 bicycle crunches, 30 second plank, 10 bench step-ups on each side, 10 squats, 10 mountain climbers, 20 second side-plank on each side, 5 one-legged squats (watch your form), bridge for 20 seconds, supine floor bridge with leg-raise for 10 seconds (each side), 20 lunges, 10 side-step lunges on each side, 5 windmills and my absolute favourite, a wall sit for 20 seconds. Yoga is a great option too, not just for the non-kinetic aspect of taming that monkey brain but for stretching those tight hips a lot of runners have. It’s thought that the pain most runners feel is not from the running in and of itself, but from imbalances that running causes and

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exacerbates. If you’re off balance, every step you take forces the muscles to work harder in compensation. Compensation puts stress on muscles, joints, and the entire skeletal system. Running and yoga make a good marriage of strength and flexibility. A typical runner experiences too much pounding, tightening, and shortening of the muscles and not enough restorative, elongating, and loosening work. The key is to maintain balance between stiffness (strength) and openness (flexibility) in the muscles around the hips. You need enough flexibility to move through the complete range of your stride and my good friend, Karen Zwicker from The Yoga Room recommends the following

pose sequence which I go through three times a week: Upward Tree Pose (Urdhva Hastasana), Warrior III (Virabhadra) on both sides, Eagle (Garudasana) on both sides, Crescent Lunge (Anjaneyasana) on both sides, Downward-facing Dog (Adho Mukha Svanasana), Half Pigeon (Eka Pada Rajakapotasana) on both sides (which is the hip opener champion), Toe Squat, Frog Pose (Mandukasana) and the best pose ever, Legs Up the Wall (Viparita Karani). It’s not as complicated as it appears and the sequence can be adjusted to suit your

liking. The sanskrit names are included so you can do a search and get the proper technique for doing each. So if you are stuck without the ability to get your favourite sneakers all dusty and smell those cedar trees, don’t fret, head to the gym or roll-out that yoga mat and put on a big smile because you know what is coming when you do. /\/

Erik Moortgat is The North Face Trail Running Canada Trail Ambassador for Ontario. Photo credit: PG. 20-22 Bill Crawford, IODP

HYPERTHERMIC TRAINING by Eric Carter WHAT IS HYPERTHERMIC TRAINING? We are all well aware of the negative effects that heat can have on race performance. Body temperature is one of many important factors affecting our performance, but it is a big one. The best athletes are those whose bodies are the most efficient at dissipating heat and can maintain a higher core temperatures than others and therefore a higher energy output. Luckily for us, we can train our bodies to acclimatize to heat.

hard to maintain the same cardiac output. This results in a reduced heart rate at any given workload. In other words, it results in a reduced relative intensity. An added benefit of an increase in plasma volume is that the body senses a decrease in red blood cell concentration. This results in an EPO response (much like training at altitude) that increases your total red blood cell volume and therefore oxygen carrying capacity. Increased plasma volume also allows faster dissipation of core heat.

It is important as a summer or winter athlete to train not only to run, but also train to run in the heat. Just as we use running and other forms of exercise as a training stress, hyperthermic training uses heat as a training stress. The goals of hyperthermic training are twofold: the first is to increase exercise capacity in the heat (heat acclimatization). The second is to actually increase overall exercise capacity. As you will see below, hyperthermic training can be useful to all athletes, not just those competing in the heat.

Muscle/tissue blood flow is increased. Blood not only brings oxygen and fuel to muscle cells, it also clears away metabolic substrates. Increasing flow allows better fuel (so much so that one study showed a 40-50% decreased dependence on muscle glycogen during exercise) and oxygen delivery as well as increasing substrate clearance.

BENEFITS OF HEAT TRAINING: Symbols are next to each of the potential benefits of hyperthermic training to tell if it is beneficial for heat acclimatization (#) or overall endurance performance ($). Plasma volume is increased. With more fluid in circulation, the heart can pump less

Thermoregulatory control is improved. By increasing our heat dissipation capacity, primarily by lowering the threshold core temperature for the onset of sweating, hyperthermic training allows our body to run at a cooler temperature at any given intensity or at an increased intensity at the same temperature. Muscle hypertrophy. Hyperthermic training has been shown to dramatically increase the release of heat shock protein and growth

hormones. These releases are big (a two-fold to sixteenfold increase!) and both are very important in muscle recovery and regeneration. Oxidative stress is reduced. Aerobic exercise increases production of reactive oxygen species and a sauna bath changes the antioxidant response to exercise. RECOMMENDATIONS FOR HEAT TRAINING Researchers have identified a variety of successful methods for hyperthermic training. The majority utilize a dry sauna capable of 25-38 degree Celsius temperatures. Because heat reduces exercise capacity, the current belief is that hyperthermic training for improvement in performance should be completed post-exercise.

Several studies have used a 30-minute sauna, 2 times per week for three weeks before an important competition as their protocol. Other studies use longer or more frequent exposures. Exposures above 1 hour per day and more frequent than 3 days per week become very time consuming (likely better spent actually running) and may increase risk of complications. Like any other training modality, hyperthermic training should be factored in while determining the overall training load. Complications may occur and as with any training program, your doctor should be consulted if you have any risk factors that contra-indicate sauna use./\/

REFERENCES Scoon et al., (2007) Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. Costa et al., (2014) Heat acclimation responses of an ultraendurance running group preparing for hot desert-based competition. European Journal of Sport Science. Garrett et al., (2012) Effectiveness of short-term heat acclimation for highly trained athletes. European Journal of Applied Physiology. Sawka et al., Thermoregulatory responses to acute exerciseheat stress and heat acclimation. Handbook of Physiology. Sutkowy et al., (2014) The effect of a single Finnish sauna bath after aerobic exercise on the oxidative status in healthy men. Scandinavian Journal of Clinical & Laboratory Investigation.

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ASK THE COACH I live in an area with short hills (100-500 meters), but I like to run races with long climbs (up to 10km). How do I train with what Iâ&#x20AC;&#x2122;ve got nearby? There are no shortcuts, especially in mountainous ultra distance races so the hill work needs to be completed. I work with several athletes in this situation and these are the recommendation that I give to them. First of all, a quick Google search will reveal many suggestions for treadmill workouts that simulate uphill running. There is no doubt that this is a useful and even important part of a training program for flat-

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landers. A heavily inclined treadmill (grades 15-30%) is effective in simulating runnable uphills. A standard treadmill can be propped up with cinderblocks to reach the necessary incline. My favorite piece of gym equipment is actually the StairMaster. You can easily simulate steep grades that force you into a slogging power-hike. This, unfortunately, is only half of the equation and the second half is just as critical. When we run hilly trails or hill repeats, we invariably run downhill as well, just as we do in races. This is rarely the primary goal of the workout, but nevertheless those

with Eric Carter Illustration by Rebecca Harbin

kilometres of downhills add up and are a critical part of your training. This is where athletes have to get creative. Even the flattest areas have elevation to be gained somewhere and it is just a matter of finding it. All of our athletes live within driving distance of hilly terrain and we stress that long runs should be completed on hilly trails whenever it is possible. This usually means weekends when driving to the trails is reasonable. For mid-week workouts, itâ&#x20AC;&#x2122;s necessary to look closer to home. Skyscrapers, stadiums, and parking garages are an obvious

start. Some athletes take the elevator down between uphill reps but we suggest that as long as your joints allow, you should run down as well. Wear cushioned shoes and take small steps to reduce the impact. Many flat areas have a river nearby that cuts a gorge through the area. If you have such a gorge, this could be useful bit of topography. Rivers of asphalt also have their own topography. If you live near a major freeway system, highway overpasses could be a good source of vertical. Finally, for those verticallimited athletes, remember

I see a lot about millimeter drops for shoes. What does this mean and does it really make a difference? The drop of the shoe is determined by how much material the sole is made of. Traditionally, running shoes have been built with different amounts of material under the heel and under the forefoot. The difference between the heel “stack” and the forefoot “stack” is the “drop.” Most running shoes are built with a 10mm to 12mm drop; however, a recent trend has shoes appearing with reduced drops of 6mm, 4mm, or even zero drop. Drop does not infer anything about the total cushioning. A shoe with no cushioning would of course have a 0mm drop, but so would a shoe with 20mm of cushion as long as it was equal at the heel and forefoot. Unfortunately, much of the information surrounding the ideal drop is not scientific evidence, but marketing material. New low/no drop shoes are touted as “natural” and therefore better, though I am sure we can come up with a list of natural things that are not good for us,

REVIEWS

that just because your hill is short, does not mean it is useless. You can get the same ascent/descent on a 150m hill as you can on a 1,500m mountain - it just takes repetition and dedication!

making this argument hold little weight. The American College of Sports Medicine suggests athletes select a shoe with less than 6mm of drop, yet this number is still not supported by strong evidence. It is likely that 6mm drop is ideal for a great number of runners, but the issue is that all runners (and their feet) are not alike. For this reason, some may be more comfortable in zero drop while others in 12mm drop or anything in between. The problem is that while shoe companies have built shoes for every possibility, they have not identified how to tell which is best for a specific athlete. I suggest to my athletes a process of testing and identifying a shoe that works well for them in all aspects, not just drop, but also cushion, tread, breathability, etc. Keep at least two different models in your shoe rotation and keep changing up the characteristics until you find something you like and that works for you. If you are on a quest to reduce your drop (even if just to save weight), do it slowly. Work your way down with an intermediate value and if you find that your goal shoe is causing more pain than it is helping, go back. /\/

PATAGONIA: DUCKBILL TRUCKER HAT by Adam Hill Last year, Patagonia brought back the retro style Duck Bill Cap hat. 2015 sees an update and modern styling with the Duck Bill Trucker Hat. Maintaining all the wicking, breathability and pack-ability as the original, the updated version will keep you cool in more ways than one. PROS: Maximum mesh ventilation gives the benefit of wearing a visor in a cap form. It has an improved material, improved stability when wet and improved rear adjustable strap. The full-sized brim can be stuffed into a pocket and still rebound to its original shape. The Coolmax headband keeps sweat out of your eyes while the open mesh in the back vents on even the hottest days. CONS: Large mesh opening on the back does not protect against the sun.

Eric Carter is a trail runner and trail running coach based in BC with Ridgeline Athletics. He’s currently working on his Ph.D. in kinesiology at University of British Columbia. You can email him your questions: coach@trailrunner.ca

OUR TAKE: A perfect combination of function and fashion to keep you cool on hot summer days and post-run at your local coffee shop. /\/ VALUE: 8 COMFORT: 9 FEATURES: 9 DURABILITY: 10 WEIGHT: 10 Adam Hill is a regular Trail Running Canada contributor and gear expert. TrailRunningCanada.ca | 25

SCOTT Sports

New Balance

SPRING JACKET RE by Kelly Anne Wald SCOTT TRAIL MNT 70 WB

A Lightweight windbreaker that fits into its own pocket. Features; 20D DRYOzone technology, athletic Fit, reflective details, elastic cuff, hood and hem. An outstanding feature on this jacket is the high collar in combination with the elastic hood for running in intense wind. I generally stay away from jackets that have elastic in the hem or a hood that is not adjustable. It seems when elastic is built in, it can often be so tight that it changes the shape of the jacket with the intent to trap air almost completely. It then creates that lovely

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body bubble of warm air that is, well, just too warm. However, this design worked well with the non-adjustable elastic not being so tight and allowing some breathability, making it easy to take advantage of a snug fit when you need it without having to fuss or overheat.

BROOKS LSD LITE IV

VALUE: 8/10 COMFORT: 10/10 FEATURES: 10/10 DURABILITY: 9/10 WEIGHT: 10/10

If you don’t care for a hooded jacket, this one features all the other goodies. With weather blocking, breathability, easy pack away and pocket options and has a great fitted fit.

With two side zip pockets and another internal pocket this super light jacket is handy. It’s wind and water resistant, features covered mesh underarm panels, reflective front zipper and fits into its own pocket.

VALUE: 10/10 COMFORT: 10/10 FEATURES: 7/10 DURABILITY: 8/10 WEIGHT: 10/10

NEW BALANCE ULTRA HOODED

For wind, rain or sleet a durable jacket with an adjustable hood and hem. Features a dropped back hem, reflective marking and fits into its own pocket. For a lightweight running jacket, this one is truly one of the tougher ones. It’s built to block the weather and pack away small. The material is 100% Nylon and works great with just a t-shirt or over long-sleeved layers. I use this jacket almost all year around in most conditions. The only time I put it away, is mid-winter when the temperatures drop into the -20C range. At this point I

Photo by Kent Keeler

Brooks Sports

EVIEW start to use a heavier winter specific running jacket with full wind stopper fabric. /\/ VALUE: 9/10 COMFORT: 10/10 FEATURES: 9/10 DURABILITY: 10/10 WEIGHT: 9/10

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

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