Trail Running Canada Issue 5 by Trail Running Canada

SUMMER 2013 ISSUE 5

MARYLOU CORINO

Ultra record holder

THE TRUTH ABOUT CRAMPS p.11

p.18

ELITE INTERVIEW Krissy Moehl p.15

Tips to Overcome Burnout p.13

| Issue 5: Summer 2013

COVER: Runners take off from the 2013 Canadian Mountain Running Champsionships in Mont Sutton, Quebec. Photo Credit: Jennifer Iskiw.

What’s Inside

EDITORIAL Move freely across this great land

KARL MELTZER The Ultra Legend INTERVIEWS

GREG VOLLET

More than a brand

KRISSY MOEHL Running Africa

BOOK REVIEW:

NEVER WIPE YOUR ASS WITH A SQUIRREREL REVIEWS

SHOE REVIEW:

THE NORTH FACE: SINGLE-TRACK II

4 7 8 15 14 15

HYDRATION:

SHOE REVIEW:

NATHAN VAPORWRAP

THE NORTH FACE: HYPER-TRACK

SHOE REVIEW: FOUR SHOES FOUR BRANDS HEAD-TOHEAD COMPARISON

Rx 12

TRUTH ABOUT CRAMPS by Dr. Jennifer Copeland

DIRTY FEET RACE REPORT by Stacey Cleveland

COACH’S CORNER

by ‘The Trail Guy’ Mike Suminski

MARYLOU CORINO

RAISES THE ULTRA BAR by Kelly Wald

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EDITORS

EDITORIAL

Jonathan Schmidt Isabel Ostrom DESIGN & LAYOUT Alex Whyte ADVERTISING & MARKETING

Move freely across this great country

Jonathan Schmidt

It’s Canada Day and the whole country is celebrating everything that it means to be Canadian. What could be more Canadian than moving freely across this great country under your own power.

Isabel Ostrom Keith Iskiw Mike Suminski Maxime Legace Jennifer Copeland Stacey Cleveland Bob Nicol Jonathan Schmidt

This past weekend in Fernie, B.C. I witnessed, what is a familiar scene across this country, incredible athletes pushing their limits and completing a grueling trail race. Whether it was the first timers finishing a 10k relay leg or a vetran completing the entire 80 km course, runners were pushing their limits and enjoying the beauty of the Canadian scenery around them. What could be truly more Canadian? You were probably taught in school that the railroad formed our great country or maybe even the rivers and lakes through the voyegeurs. Well, this may be time for some revisionist history. If we honestly look around at the vast landscape around us, it’s easy to imagine that the country was truly formed by those who learned to move freely under their own feet.

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Many First Nations people in this country have a long running history and I’ll bet there was just a couple of voyegeurs who picked up the pace a little chasing beaver tails. Given the diverse topography from sea-to-sea-to-sea running is one of the simplest and efficient ways to get around the landscape. There are no machines required, no parts to brake down and best of all no real obstacles unbeatable by the human spirit. I would like to believe that trail running in Canada is not the start of something, rather it is the continuation of how people have moved across the landscape for generations. Sure we are perhaps pushing the limits in new ways, but given the lack of written history in some areas, I’m sure there are oral tales of long distance running in native and nonnative traditions.

Canadian and international trail runners and organizers. We hope you enjoy the honest reflections on the culture of trail running and where it may go in the coming years. You may notice that we don’t feature a lot of typical ‘running magazine articles’ about ‘how to get faster’ or ‘drop your time by 5 minutes’. Instead we have a regular Coach’s Corner providing you the basic necessities for trail running. We trust you can figure out the rest to suit your own lifestyle and running goals. In this issue we also have a feature on cramps by Dr. Jennifer Copeland, giving you the true physiological facts and dispelling the myths. So go forth into this great country and move freely under your own power! /\/

In this issue of TrailRunning Canada we feature a number of interviews with prominent

Jonathan Schmidt is co-editor and administrator for TrailRunning Canada. He can be reached at run@trailrunner.ca.

CONTRIBUTORS

Education.

Inspiration.

Empowerment. Impossible2Possible (i2P) is a non-profit organization dedicated to using the platform of adventure and technology to educate, inspire, and empower the global community to reach beyond their perceived limits and make positive change in the world. There is no cost for schools, Youth Ambassadors, or students to participate in Experiential Learning Programs and Expeditions. To learn more, please visit www.impossible2possible.com.

Maui & Canmore, 2013

July 6th, 2013

JUNE 22-23, 2013

JULY 13th, 2013

AUG 13- AUG 18, 2013

JULY 27 - AUG 2, 2013

| Issue 5: Summer 2013

INTERVIEWS

Interview with Karl Meltzer by Keith Iskiw

Trail Running Canada (TRC): What is the best advice you can give a trail runner Karl Meltzer (KM): The best way to work on running on trails, is to run on trails. It’s about being light on your feet and practicing it all the time. If you are going to run a trail race, try and simulate race course conditions and technicality in your training. Expect the trails to be slower than roads, only run on effort, not “pace”, the pace is dictated by the trail. TRC: What is the one thing you never leave behind when you head out for a trail run? KM: Music, I’ve driven back to my house many a time after forgetting it. TRC: Who is the one person you would say influenced you the most in the sport? KM: Good question. I don’t think there is one person that really “influenced” me to run, I’ve always loved running in the mountains. But my real mentor is a guy named Rick Gates. Rick was the

husband of Meg Gates whom I worked with at Snowbird. He mentioned to me that I should run the Wasatch 100. I thought he was crazy, Rick has more Wasatch 100 finishes than anyone else at about 29 I think. He got me started, from there, the rest is history. TRC: If you could only do one more race EVER what would it be and why? KM: Wouldn’t be a race, it would be the Appalachian Trail as one last Hurrah. TRC: Two part question? What’s up with the luge? If I come to Utah can I go down it? KM: The luge is a quarter mile sled run carved out of deep snow, somewhere west of the Mississippi. It is highly entertaining, fun, but limited to friends of mine,

unless someone else finds it and has a sled. The reason for me not ever disclosing it’s location or showing anyone is because it would get ruined quicky from knuckleheads who wouldn’t maintain it. It’s kind of exclusive in a way. TRC: Thanks again, as an aside what is the tentative date for Speedgoat next year? If things work out I might be able to go and race and cover it for Trail Running Canada. KM: That would be awesome! The Speedgoat race will be July 27th, at 6:30am. Registration goes online on January 1. /\/

Keith Iskiw is a trail and ultra runner from Kingston, Ontario. You can follow him at: http://keithiskiw.wordpress.com/

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Salomon Team Manager Greg Vollet by Keith Iskiw Trail Running Canada (TRC): What is it like being the Salomon Team manager?

accessible and sometimes more exotic locales like Brazil and Patagonia in November.

Greg Vollet (GV): It’s a very large job ! You should always be in contact with each athlete and try to resolve every need, every problem. I need to express a vision with each of them, to advise them (with regard to training, racing ... but also in their lives). It’s a mix of psychology, communication, and logistics. I always work on our spirit, not to be a team, but a family. To share the same values, to have common goals, common memories and to be able to dream collectively! When you are a family, you have pleasure traveling together, and it’s never a constraint to be together because first and foremost we are reaching our pleasure, having fun with our passion. In my position of Sports Marketing Manager, I work with the media, the retailers, the events, the consumers, the social media, and I provide contents & stories to all of them.

TRC: You are a very accomplished runner, what has been your favourite race experience to date?

TRC: How do you, as a team, decide which athlete will compete in which race?

TRC: If you had to choose one piece of training advice for our readers what would that be?

GV: We try to discuss which races can feed the most to each one. Then, some of my runners want to follow the Sky Running circuit. I also choose some races to support our local markets with some promotional events around local races, so my athletes don’t compete only in big international races, but also in some more

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GV: I race only for pleasure. I don’t have a lot of time to train, so I take a lot of pleasure in each of my races. I love running Zegama: it’s an amazing race with 8000 spectators all along the course, and it’s a unique experience for all the runners who take the start. I’m definitely not made for the ultra distance, certainly because of my training, but also because I have the facility to have a good speed at the 42km distance. My 3rd place at the Chamonix Marathon was certainly my best accomplishment this year. It’s important for me to run with my athletes to understand completely their needs, to show that we are sharing the same passion. Our best meetings are during some good runs!

GV: Take off your watch and go running in the mountains. Run totally free, without any constraint. Explore new trails and just take all the pleasure that you can find in nature. Open your eyes, listen, touch the rocks, the trees, smell the flowers, the grass that you take in your hands, stop to

For me, trail running is much more than a brand, it is a full community of people who share the same values. drink in a waterfall or eat fruits along the way. Trail running provides us with the opportunity to open all our senses. It is one of the last sports of complete freedom, and we should all take care of that for the future, to keep the essence of this sport, to protect all these values. So for me, the best training is when you are in connection with nature. I never run any intensity sessions, I just run and push myself when I feel that my body wants it. TRC: There is a video of you running down the slope of a volcano trying to break the 100m world record. It truly looked like you were all enjoying yourselves. What is it about the community of runners you work and race with that defines your love of the sport? GV: For me, trail running is much more than a brand, it is a full community of people who share the same values. That’s why for me, it was no more relevant to show in my videos a

Salomon trail story, but a trail running community story. We are all traveling together, we train together, we have fun together no matter the brand. We understand that together, we have the opportunity to grow the sport and to take care of it. All the best athletes in the world are in contact and thanks to the internet, the communication is way better than 20 years ago! This is what will help us to protect our sport in the future. TRC: When will we see the Salomon Team in Canada? GV: Good question! I would really like to come to Whistler for Meet Your Maker. The scenery is just amazing and it represents a lot for me (as a mountain biker too). So I will try to convince some runners for 2013! /\/

Run Around the Roof of Africa: Interview with Krissy Moehl by Kelly Wald In the film Mountain of Greatness Krissy Moehl ran the perimeter of Kilimanjaro . In her blog she refers to it as Run Around the Roof of Africa. Over 8 days they covered 250kms of challenging terrain, enjoyed fantastic views of Kilimanjaro, waterfalls, rainforests and surely had some experiences of a life time to remember. This 8 day stage run is guided by Simon Mtuy and happens in October. Recently Krissy visited Canada on a tour through Montreal, Ottawa and Toronto where she spoke about some of her experiences and connected with the local running communities.

each day. One that stands out when you ask that question is that day we cruised into the school (day 3 or 4) and the children ran out in their purple uniform sweaters and in formation sang their songs to us while three of the older boys held the rhythm beating old drums. A most amazing site and sound capturing the spirit of Africa. TRC: With days of running lined up, what kind of terrain, trails and elevation did you encounter?

Trail Running Canada (TRC): You ran 8 days around the perimeter of Kilimanjaro. In the film Mountain of Greatness it looks absolutely beautiful. Was there one day or place that was particularly special to you?

KM: Every kind you can imagine. We didn’t hit super high altitudes. We were between 4,000ft and 7,000ft for the majority of the days. There were some crazy canyons that we dropped into as well as some sunny hot dirt roads to cover ground. The variety kept it interesting and was a reminder that we were covering some serious ground.

Krissy Moehl (KM): There were really so many special moments that happened

TRC: Can you tell us about the group of runners that you did this with?

We cruised into the school and the children ran out in their purple uniform sweaters and in formation sang their songs to us while three of the older boys held the rhythm beating old drums. A most amazing site and sound capturing the spirit of Africa.

KM: A complete group of strangers to some of the greatest friends by the end. Running has an amazing way of connecting people. TRC: What gear did you use for the 8 days? KM: I primarily ran in Patagonia skirts and shorts and tanks and t-shirts. There was never need for much more. I carried my UltrAspire Surge pack every day, only taking a short break with a bottle if we had a shorter section

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to cover. I could have used a bit more sunscreen. TRC: Did you have any really challenging moments out there? KM: There was one evening that we should have been finishing up, but we were running into town (too low in altitude as we were supposed to stay above the towns), the markers had been removed (guessing by children) and our guides were having a hard time connecting to figure out where we should meet up. There was a religious ceremony BOOMING on a loud speaker and the sun was going down. We were obviously not from the area and drew attention. It all worked out and we kept moving forward. I was thankful for the positive attitude of Hawaii Steve :)

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TRC: How would you recommend someone prepare for an event like this? KM: Consistency in training would be the best preparation. It is good to get the body used to running day after day. Also, knowing that you need to take care of yourself every day. Eating well while on the run, hydrating, etc. Also to continue to take care of yourself when the running is done. Clean up, take care of any nagging issues, eat and drink well. Sometimes taking care when you are tired is difficult, it is a key piece to multiday running. TRC: You recently visited Patagonia Toronto and ran some of the trails in the heart of the city on our green belt. Can you tell us a little bit about your experience in Toronto?

KM: I only got to visit a small section of the Don river. There is a great project going on to protect the green belt and I love the fact that 40% of the city area is covered in canopy. Hopefully that stat remains or improves! TRC: Have you decided on any other adventures or race plans for 2013? KM: I am headed to Japan to run the Ultra Trail du Mont Fuji on April 26. I am signed up for the Cayuga 50 miler (June) and the Squamish 50 miler (August) Beyond that I hope to explore and adventure... I have a few ideas.

TRC: Thanks time Krissy!

for

your

KM: THANK YOU! /\/ To read more about Krissy’s adventures and a day by day review of her experience in Mountain of Greatness visit her blog at krissymoehl.com For details on the 8 day staged run of Kilimanjaro visit tanzaniatrailrunning.com

Kelly Wald is The North Face Trail Ambassador for Ontario. Photo credit: PG. 9: Fredrik Marmsater

Leg 2 of the Fernie Ultra Course. Photo Credit: David Pasivirta

CRAMPING YOUR STYLE

TRAIL RUNNING Rx

by Jennifer Copeland, PhD The dreaded muscle cramp. Many runners have experienced it– that painful, involuntary contraction of a muscle that can bring a runner to their knees, sometimes literally. Many believe that cramps are caused by dehydration and loss of salt or potassium in sweat. But will a banana really solve the problem? The truth is it probably won’t help at all.1 Cramps that occur during exercise are termed exercise associated muscle cramps (EAMC) and they occur most frequently in the calf and foot muscles, followed by the hamstrings, and quadriceps. A cramp can be relieved by passive stretching of the affected muscle. EAMC is the runner’s enemy as it will slow you down, or worse – give you a DNF. So what exactly does cause EAMC and can we prevent them? The physiology of EAMC is not entirely clear, but there are two prevailing theories. The first is the electrolyte depletion/dehydration theory and the second is the

neuromuscular fatigue theory. The electrolyte depletion theory postulates that loss of water and electrolytes (ie: sodium, potassium, calcium, magnesium) in sweat results in changes in the fluid volumes of different body compartments which, in turn, leads to abnormal and spontaneous firing of a muscle or of the nerve controlling a muscle. The neuromuscular theory suggests that when a muscle becomes fatigued, there can be abnormal changes to the control of that muscle by the central nervous system, leading to a hyperexcitability and excessive firing of the nerve and muscle. Both theories have their proponents and the issue is controversial.2,3 Among runners, however, the electrolyte theory is widely accepted, hence the stash of bananas, antacids, and salt tablets found in most gear bags at any given race. However, there are many studies in support of the fatigue theory while there are few good scientific studies in support of the

1. Miller, KC. (2012). Journal of Athletic Training, 47(6): 648-654. 2. Bergeron, MF. (2008). Current Sports Medicine Reports, 7(4):S50-S55. 3. Schwellnus, MP. (2009). British Journal of Sports Medicine, 43:401-408.

electrolyte theory. Several studies have shown that cramping athletes are no more likely to be dehydrated or have abnormal electrolyte concentrations than noncramping athletes in the same race4. Everyone does agree on the factors that increase your risk of EAMC: a family history of EAMC, a history of tendon injuries, higher intensity of exercise (ie: cramps are more likely on race day as opposed to during training), and poor conditioning for an event. Pre-race muscle damage has also been implicated as a possible risk factor.5 So is there anything that can prevent cramps? Unfortunately it seems some people may just be genetically predisposed to cramps. But there are some strategies for all athletes to consider. First, little calcium, magnesium, or potassium

is actually lost in sweat and these do not play a role in cramps, so you can safely put away the bananas and antacids- unless you are hungry or have heartburn. The role of sodium is more controversial and while the evidence in favour of sodium depletion causing cramps is weak, there are likely no negative side-effects from taking in extra salt, except for possible stomach upset. The strategies that are more likely to be beneficial are ones that delay muscle fatigue: optimal training, adequate rest and recovery prior to race day, a conservative pacing strategy, and proper fueling during the race. So, the bad news is there is no magic pill or snack that will prevent cramps. The good news is the strategies that will help are the same ones that will increase your chances of having a successful race on all fronts./\/

Dr. Jennifer Copeland is a professor in the Faculty of Kinesiology and Physical Education at the University of Lethbridge.

4. Schwellnus, MP; Drew, N; Collins, M. (2011). British Journal of Sports Medicine, 45(8): 650-656. 5. Schwellnus, MP; Allie, S; Derman, W; Collins, M. (2011). British Journal of Sports Medicine, 45(14): 1132-1136.

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TRAIL STORIES

DIRTY FEET RACE REPORT by Stacey Cleveland

Aaron Heidt (#229) of Vernon, BC was the overall winner in 1:24. The North Face Trail Ambassador for BC Stacey Cleveland (#238) of Penticton, BC won the womenâ&#x20AC;&#x2122;s race in 1:41.

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The North Face Dirty Feet trail half marathon in Kamloops, BC may not be your fastest race, but it could be one of the prettiest. Weaving its way through the low-lying sagebrush and tall grasses typical of the BC Interior, the course is a well-marked maze of buff single- and double-track trails with a roller coaster like feel to it. While the climbs are punishing, the rewards for making it to the top are plentiful. Expansive views of the city’s north shore and long, “cruise-y” descents that will make you want to raise your hands above your head and yell “weee…” all the way down. (Shrieking and arm flailing may also be a result of hitting the slippery downhill sections with a bit too much speed.) In addition to the half marathon, runners also have the option to do 10 km or 5 km. For the second consecutive year, all distances were sold out. Not bad for an event only in its third year. Part of the reason for the series’ popularity could be the fact that the organizers, Phil and Grace Hiom, are accomplished – and still active – racers themselves and know what runners (and volunteers) require to have a good time.

environment for people to run on trails,” says Phil. “We strive to provide a fun but challenging course that is well marked however the race experience does not stop there.” With a grassroots, community-centric feel to their events, participants know they’ll be looked after with well-stocked aid stations, enthusiastic volunteers, delicious postrace grub (the homemade banana bread alone is worth the entry fee) and a mountain of draw prizes from very generous sponsors. The Kamloops event is the first trail race in the The North Face Dirty Feet Series, which includes snowshoe fun runs, mountain bike endurance races, mountain running and, new this year, ultramarathon trail running. All races take place in BC’s ThompsonOkanagan region. /\/ For more information about The North Face Dirty Feet Series, check out their website www.dirtyfeet.ca or find them on Facebook.

“The North Face Dirty Feet Trail Series is designed to provide a fun, safe

Stacey Cleveland is The North Face Trail Ambassador for British Columbia. Photo credit: PG. 12: Stacey Cleveland

COACH’S CORNER with ‘The Trail Guy’ Mike Suminski

WHAT TO DO WHEN YOU’RE DOWN AND OUT AND “BURNED-OUT” When you’re feeling stale and/or burned out you’re either over-trained or your mental attitude needs an overhaul. What is the solution? Change your thought patterns. Here are some suggestions: 1. A chieve internal satisfaction. Do not struggle constantly for external recognition 2. N ever measure your self-worth as a runner solely on the basis of each performance. Affirm to yourself, “my worth is from being”. 3. N ever focus on perfection, an unrealistic goal. Rather, pursue a journey of excellence; that is, progress and betterment. 4. N ever condemn yourself for failure, setbacks and mistakes. They are all inevitable. They offer good opportunities for learning. 5. B e in control, thus taking responsibility for things and circumstances. When things go wrong don’t blame others. Focus internally rather than externally. 6. H ave realistic goals that result in joy, happiness, focus and peace of mind. 7. See running as a challenge, not something to conquer. ‘The Trail Guy’ Mike Suminski can be reached at coach@mikesuminski.ca or www.thetrailguy.com. Check out his website for video interviews with elite trail runners, coaching advice and other great trail running resources.

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Never Wipe Your Ass With A Squirrel: A Trail Running, Ultra Marathon, and Wilderness Survival Guide For Weird Folks Author: Jason Robillard by Bob Nicol Don’t judge a book by its cover is a saying that still holds true, and in this case you definitely cannot judge a book by its name either. Although the author, Jason Robillard, has a very colourful and sometimes unorthodox way of getting his point across, it is chock full of great information and ideas. There are other books out there on how to train for an ultra marathon or how to start trail running and most of them are very good. But few give you as much information about the infrequently discussed or taboo items that nobody wants to talk about. For example, what to do if you find yourself lost, trail running etiquette and yes, how to go number two in the middle of a race. Jason’s unique writing style and use of his own and other runners’ personal experiences with success and failure give you an inside look into the world of ultra marathons. It is a wealth of knowledge for those who want to hit the trails for the first time. The trials and tribulations of the middle of the pack runner are included - not just the stories of the elite.

This book is particularly well laid out and structured. The format used gives you the ability to return to sections for easy reading and quick reference. This book is definitely one that you will enjoy reading over and over again as your fascination and experience with trail running grows. Now, for the record, I must insert this disclaimer: if you are easily offended, have a limited sense of humour or are not open-minded to some potentially unorthodox concepts about running and training, this book is probably not for you. But if you can honestly look at yourself and say I am ok with that, I would recommend this book as a must read and an invaluable tool in your ultra running library. /\/ You can purchase this book on Amazon in either paper or Kindle version at the following link. w w w. a m a z o n . c o m / s / ref=nb_sb_noss?url=searchalias%3Daps&field-keyword s=Never+Wipe+Your+Ass+Wi th+A+squirrel.

Bob Nicol is The North Face Trail Ambassador for Saskatchewan / Manitoba. You can follow his blog at winnipegbarefootrunners.blogspot.ca

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REVIEWS

UPPER The upper part of the shoe is made mainly with a black, tightly weaved mesh. The white parts of the shoes are made with a more rigid coating which provides a little more stability for the foot. They have a reflection patch at the back and one at the front for those who run in the dark. One interesting detail to note: over the tongue, there’s a coating in mesh that covers the front part of the shoe. Its purpose is to prevent little rocks from penetrating.

MIDSOLE

The North Face Men’s Single-Track II by Maxime Lagacé Last month, when I received the Single-Track II, I was hesitant to review them simply because they are not the kind of shoes I’m used to. For the last 3 years I’ve been running mainly in minimalist

shoes : shoes that offer less support and weighs less than the majority. The SingleTrack II are not minimalist shoes but despite this, I decided to give them a try.

These shoes have a 22mm height at the heel and 10mm at the forefoot, so a 12mm drop. The minimalist shoes that I’ve been wearing for the last 3 years have 4mm drop. In other words, the Single-Track doesn’t offer a minimalist feel. The weight is also considerable at 11.5 oz and the flexibility could be better, in my opinion. Stiffness (or toughness if you wish) of the shoes is possibly due in part to the dual-density compressionmolded EVA midsole or the Snake Plate forefoot protection. This does, however, provide very good protection for sharp rocks and roots.

OUTSOLE The outsole of the Single-Track II is where it distinguishes itself. It provides excellent traction on most surfaces, but particularly on snow. The rubber pods of the outsole are bigger than what I’m used to so I lost a little bit of feeling with the ground. The good point is that the outsole offered traction even if there was some mud or snow

between the lugs, which surprised me. I also noted that the rubber pods are harder than my other shoes, even then the Hyper-Track by North Face. Therefore, my guess is that they should be more durable.

CONCLUSION Believe it or not, even with my narrow-minded minimalist style, I see some good advantages using the SingleTrack II. In summary, here’s what I think:

THE CONS They are too heavy compared to similar shoes There’a a drop of 12mm and they don’t provide enough flexibility so it could lead to bad running technique Because of the good foot protection, we lose some ground feeling

THE PROS Because of their weight, they are excellent shoes for training. Since training is a little bit harder, racing becomes easier (if you choose lighter shoes) Because of the big and rigid lugs of the outsole, durability should be improved Because of their good protection, they are a good candidate for longer events. /\/

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Nathan Vaporwrap by Jonathan Schmidt Nathan Sports continues to be a leader in innovative hydration systems. The new Nathan Vaporwrap is a large capacity trail and ultra racing vest that is equipped with everything you need for a 50k or 100 mile race (or farther). The Vaporwrap, as its name implies, wraps around the body a lot more than Nathan’s previous HPL series race packs. The idea behind the tight-to-the-body design is fairly obvious. The more the pack feels and acts like part of the body the more comfortable it will be over long distances.

BACK The rear of the pack has a built-in 2 litre bladder similar to Nathan’s typical line-up of hydration packs. If the hydration bladder is removed there’s a full 8.19 litres of storage capacity. While this is plenty for a short race, in reality it’s not a huge amount

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of storage. I tried running to and from work with this pack and felt it was lacking on the capacity a bit. You can cram a shell jacket into the pack, but not too much else. It’s slim for its primary purpose of racing as there are larger capacity packs on the market if that’s what you need. For a longer run with variable weather the shock cords are handy to add some capacity, although I’ve never gotten the hang of how to maximize their usage.

FRONT In the past Nathan hasn’t neglected the front of its packs, but also hasn’t seemed to make them a focal point for design. The Vaporwrap changes that attitude and gives much more thought to the front of the pack. There is a removable cell phone holder, double pockets with draw strings and a small

zippered pocket. These compartments are perfect for your phone, gels, bars and anything else you’ll need during a race or long run. It’s all right at your finger tips. Combine this with the fact that Nathan has strategically integrated the tightening system into the front of the pack so well that it’s easy to miss. Micro adjustments of how the pack fits can be done on the fly with the straps on the front. This is really creative, but does take a few tries to get it perfect. The bladder hose has also been improved, with the addition of a magnetic attachment to the front of the pack rather than the traditional clip. This is becoming more common in the industry and it’s good to see Nathan keeping up. For me this was a total benefit as I often found the clip systems annoying and inconsistent.

SIDES If there wasn’t enough at your finger tips on the front of the pack, there’s more along the hip belts. Zippered pockets along both sides add to the handy storage capacity for super long runs or races with minimal aid stations.

OVERALL Without belaboring the point too much, this pack really does have everything for the long run or ultra race. Nathan Sports seems to have thought of everything, which is perhaps its only downside. That is, unless you need to carry everything with you (e.g. UTMB, etc.), then a more streamlined pack may do just fine. However, if you’re the 100 miler type or enduring a race or long run with minimal aid stations this pack is the essence of good planning combined with a streamlined design. /\/

The North Face Hyper-Track by Maxime Lagacé As a North Face Trail Running Ambassador, I had the chance to receive a pair of trail running shoes chosen by North Face. When I opened the box, my first reaction was “wow!” I knew I would be happy but the bright orange Hyper-Track shoes were more than I expected : they really looked good!

UPPER The upper part of the shoes is a lightweight mesh, flexible and breathable. Water can easily enter yet leave the shoe. Since water can easily enter, it means little rocks can also enter but there’s another finer layer of mesh in the front of the shoe that can block those. The lowest part of the upper is a more rigid for foot stability and control. There are also two reflective patches : one in the front, and one in the back, which is a must if you run in the evening.

MIDSOLE The height at the heel is 16mm and 8mm at the forefoot which means we have an 8mm drop. Most minimalist shoes have a 4mm drop so we could consider those shoes neutral: not minimalist, not over-protective, yet flexible. In my last training session, I tried the shoes over big and sharp rocks and I never really felt them, which is not the case with my minimalist shoes. Finally, for trail geeks, the Hyper-Track uses *Cradle, “a midsole technology engineered to naturally absorb impact, stabilize the foot and promote a

biomechanically correct stride to achieve the perfect balance of stability, cushioning and comfort”.

OUTSOLE The outsole is made of small and rigid rubber triangles placed mostly on the outer part. There are also some triangles in the middle of the forefoot for great traction on the climbs. I tried the shoes on mud, snow, and semimelted ice and to my surprise, the traction was excellent whatever the terrain. The only time I slipped a bit was in a downhill when I tried to brake on hard snow, which is a bit normal I guess. Despite this, the rubber pods in the back of the shoes could have been a little more aggressive for better traction in downhill.

OVERVIEW In short, Hyper-Track by North Face are comfortable and good looking shoes. Moreover, they are lightweight (9.4 oz), protective (midsole does a good absorption job) and they still remain flexible. They will be, for sure, my first choice for my next trail run. /\/ See The North Face site for more information: w w w. t h e n o r t h f a c e . c o m / catalog/ca_ecom/en/scgear/mens-footwear-filtercategory-running/men-39s-hyper-track-guide.html

Maxime Lagacé is The North Face Trail Ambassador for Quebec & Eastern Canada.

www.trailrunner.ca | 17

MaryLou Raises the Ultra Bar: Interview with MaryLou Corino by Kelly Wald Kelly - What kind of training did you do to prepare for a 150mile race?

Like most trail runners, I’m almost always on the hunt to run new trails. Often this leads to me connecting with new running buddies, as any runner I’ve met is keen to share their local trails. This winter I connected with a group of local runners and after spending a couple weekends hanging out in the trails with this gang, I started to hear about races and distances I’d never imagined. It was interesting and inspiring. Have you ever thought about running 253 miles? Let me introduce you to Marylou Corino, who’s been setting some Canadian records in some great distances. Kelly: Can you tell us about your experience at Potawatomi. What were you feeling going into the race, were you attempting to set a new record?

18 | Issue 5: Summer 2013

Marylou - The Potawatomi Trail Run, 150miles in Pekin, Illinois, was a huge accomplishment for me both in 2012 and 2013. Perhaps in 2012, I was a little naïve in attempting 150 miles only after having completed two 100 milers, but something in me was driving me to do it. I wanted to go beyond my comfort zone, to find my limits and exceed them, to see how I could deal with it. Approximately 51 hours later, I crossed the finish line. I decided then and there that I would return to Potawatomi. It was an incredible physical and mental journey. Going into Potawatomi, for the second time, I felt confident in my training as well as my mental strength. I was excited and anxious at the possibility of breaking the female record. My first goal was to improve my time from last year and my “over the moon” goal was to break the record.

Marylou - I found the key to Potawatomi was the following; running back to back long runs on the weekend (most back to back long runs were 5-6 hrs with the occasional 7 or 8 hr run). It’s easier to put in this amount of time with a group of people. During the week; weight training and plyometrics before shorter runs (3-10 miles). Midweek; medium long run (15-18miles) and hot yoga 2 or 3 times a week. Kelly - How did it go once you were out there on course, did things just really come together for you and all went well or did you have some real challenging moments, did you sleep at any point? Marylou - In this race, for the most part, all the pieces of the puzzles fit. Great support from the crew and race personnel, excellent trail conditions, and a great training regime all led to my achievement. However there were a few moments that presented themselves as challenging. It’s hard to run 100+miles where everything goes well. Eventually you will encounter a hiccup. When one ac-

cepts that fact, it’s easier to deal with the challenging moments. My hiccup came between 110 and 120miles. It started raining, lightning and thundering. I was freezing. I was 5 miles from the start/finish. I needed a moment away from the race- I sat on the floor and just kept telling myself to push the 5 miles to the start/ finish. Scott would be there to pick me up for the last 30miles and my husband would be there to cheer me on. I was still in reach of setting the record but I needed to get up and get going and that’s what I did. I slept for 1 hour the first night, woke up with the sun, got my gear and off I went with a nudge from my husband. I started out running the race with my legs and when my legs got tired, I ran with my mind and when my mind became exhausted I ran with my heart. I knew that I could not only do a personal best but break the female course record as well. I believe that half the battle is believing that you can. Kelly - Did you have a support crew with you for this race? Marylou - Yes I did. My wonderful husband Dan and my good friend Scott Garrett came to support

me. While my husband is not a runner, he took charge of our set up and made sure I was eating and drinking enough and that my feet were in good shape. Scott paced me for 30 miles both nights. While he wasn’t pacing he helped Dan with all the behind the scene stuff that goes on during the race. I owe my accomplishment to both of

after the race, deep massage & roller. Food (and lots of it), compression gear, Epson salt baths and rest (from all activities).

Kelly - You just finished 3 days at the fair in New Jersey, 72 hours of a 1 mile paved loop and as many loops as possible. How did that go?

I started out running the race with my legs and when my legs got tired, I ran with my mind and when my mind became exhausted I ran with my heart. them. Crewing any race is hard work. Crewing one that lasts over a day is even harder. They were spectacular. This record is theirs just as much as it is mine. In addition, the wonderful race directors and the volunteers played a pivotal role in helping to achieve my goal. Their selflessness, their effort and dedication was truly remarkable. Editor’s Note: The record Marylou broke was held by fellow Canadian Charlotte Vasarhelyi. She eclipsed Charlotte’s 46:21:29 with a time of 45:43:08. Kelly - You were out on the Bruce Trail with us for a couple hours just a week after the race, do you have any secrete recovery tips to share? Marylou - Recovery tips; any recovery drink right

Marylou - Brilliant. I completed 253 miles which is now a Canadian female record. The race directors and volunteers at this event are superb. Runners are treated like gold and they did and will do everything they can to help you achieve your goal. Again, my Canadian team (as we were known) consisted of my husband and two of my girlfriends that I run with regularly Maryka and Jodi. The tremendous time and effort they put in during those three days was more than I could ever ask for. I could not have had better support. Not to mention the help of other runners who on day one were complete strangers and by day 3 were like family. This event truly captures the beauty of ultrarunning. In three days there were quite a few moments of doubt and fatigue but you persevere, you keep mov-

ing forward. For me there are no other options. For every hard moment, there about 100 moments that motivate you, that inspire you and that help you keep running.

While 253 miles may not be on most people’s list of goals, it’s exciting to see some Canadian colours out there setting the bar.

Kelly - Next up you’re off to run Badwater, what inspired you to do this race? Marylou - I run for both the fun and the challenge. I love to find out what I’m capable of accomplishing. For sheer difficulty, there is no other race that would test what I’m made of. I live in Canada so running through snow at -25C is normal, but to me running in the desert in the summer is insanity. Since I cannot imagine it being done, I must do it.

www.trailrunner.ca | 19

TRAIL SHOE REVIEW 20 | Issue 5: Summer 2013

Brand & Model

Description

The North Face: Ultra Guide (Editorâ&#x20AC;&#x2122;s Choice)

A neutral shoe with moderate cushioning (8mm drop) and some serious traction for your muddy, slippery, snowy, or rocky terrain. Great for all trail distances.

Salomon: Sense Mantra

A neutral shoe with a 6mm heel-to-drop to promote natural running great for road or trail running.

Patagonia: Gamut

Highly cushioned very comfortable trail shoe with above average traction best suited to those running long miles and wanting that extra bit of support and protection.

Merrell: Mix Master Tough

A mild upgrade to the outsole of Merrellâ&#x20AC;&#x2122;s popular Mix Master shoe by making it slightly more aggressive. A low profile hybrid shoe meant for both road and trail runners looking for less of a shoe but still comfort - best suited for shorter distance runs and races

Pros

Cons

Weight

MSRP ($) Web link

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Incredible traction from the large lugs on the outsole Lightweight Moderate cushioning allows you to still feel the trail Flexible snake plate allowing full movement Simply comfy Good value

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272 g *men’s 9

$110.00

http://www. thenorthface.com/ catalog/sc-gear/men39-s-ultra-guide.html

Above average traction without any large lugs Very lightweight Great for ‘feeling close to the trail’ or mixing road and trail running The way the laces tuckaway into the tongue is great Designed to wear without socks

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The lacing system 270 g rubs on the top of *men’s 8.5 my right foot in one isolated spot, which is very annoying. Loosening the laces or ditching the socks corrects some of this issue.

$120.00

http://www. salomonrunning.com/ us/product/sensemantra.html#bas

Extremely comfortable uppers made from a highly breathable antimicrobial mesh. Above average traction Simple yet effective design

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Too much cushion for me, especially on the forefoot, others may find it just right, I found it hard to feel the trail.

286 g

$125.00

http://www.patagonia. com/us/product/mensgamut?p=79004-0-497

Wide lightweight and comfortable design Decent traction on a variety of surfaces Great for switching between road and trail running Great for runners wanting to try out the minimal shoe world Lacing is comfortable and functional

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Traction outsole system could be improved for use on more technical trails or winter running. Colours and visual design could be improved Pricey

226 g

$140.00

http://www.merrell. com/CA/en-CA/ Product.mvc. aspx/30725M/73961/ Mens/Mix-MasterTuff?dimensions=0

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Large lugs feel strange on pavement Some runners may prefer more or less cushioning