TrailRunning Canada Issue 9

ISSUE 9

SINISTER 7 IS 7

CANADIAN TRAIL LEGEND

TRANSGASPESIA

MONICA SCHOLZ

FIND YOUR MID-RUN FUEL

YOUR PACE OR MINE?

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INSIDE

TRANS GASPESIA

by Eric Baudouy

16 HOW TO CHOOSE MID-RUN FUEL

SINISTER 7: FROM START TO FINISH

by Emma Cutfield, RHN

by Abi Moore

6

23 14

LEGENDS OF CANADIAN ULTRA RUNNING: MONICA SCHOLZ

by Gary Robbins

10

THE CHANGING TEMPERAMENT OF THE RUN

by Scott Garrett and Rhonda-Marie Avery

20

TRAIL DOG: DORA (THE EXPLORER)

by Stacey Cleveland

EDITORIAL

REVIEWS

4

BOOK REVIEW: RACING WEIGHT COOKBOOK

25

BOOK REVIEW: TRAINING FOR THE NEW ALPINISM

26

INOV-8 X-TALON 212

27

21

SIT STAND WORK STATIONS

by Kent Keeler

COVER: Alex Whyte running Aster Lake on the Northover traverse in Kananaskis Country, AB.

Photo credit: Mevlut Kont

TrailRunningCanada.ca | 3

EDITORS

EDITORIAL

Linda Barton-Robbins Gary Robbins DESIGN & LAYOUT Alex Whyte ADVERTISING & MARKETING Jonathan Schmidt CONTRIBUTORS Linda Barton-Robbins Eric Baudouy Stacey Cleveland Emma Cutfield Scott Garrett Adam Hill Keith Iskiw Kent Keeler Rhonda-Marie Avery Abi Moore Gary Robbins

Have a comment or story?

Write or email us to: TrailRunning Canada 244 Woodhaven Drive Okotoks, AB T1S 1S8 run@trailrunner.ca TrailRunningCanada.ca Copyright 2014 TrailRunning Canada

Ah autumn! It’s definitely my favourite season of the year. I will say that I love summer. It’s great to run unencumbered by multiple layers of clothing and not have my fingers unable to open my trail snack. Yet there’s something wonderful about fall. It’s when darkness doesn’t lift until later and sets in sooner and I contemplate a headlamp for my run before work. I love when I come back from a run and steam rises off my body, as though illustrating to the world that I just put out a hard effort.

It’s awesome how wind and rain can turn what might otherwise be a mediocre run into a crucial hardcore training day. That’s what I call the “slogorithm.” Amount of distance multiplied by the amount of inclement weather will always increase the amount of bad assery.

There’s comfort in the feel of the crisp air cracking open around me and knowing

4 | Issue 9: 2014

when I get home, I won’t feel the need to go back out again. Sitting on my couch with a good book after a long, warm shower makes a fall day perfectly complete.

If someone could knit me a moisture-wicking or breathable waterproof running sweater, I would be in heaven.

I like to look back at my season of racing, although it oftentimes isn’t over just yet, and reflect on what went right and what went wrong.

In this issue, our ambassador Eric Baudouy does just that by sharing his story of running the new stage race in Quebec, TransGaspesia.

It’s also the time when most of us start planning our race calendar for the next year.

Many races open registration in the autumn months and as our sport become more popular, races sell out faster and faster. A few people have asked my advice on

which races they should be sure to check out and which 100 miler might be good for a first. Ambassador Abi Moore spoke with Sinister 7 race directors who this last summer extended the race’s distance to 100 miles for the first time. Perhaps that might be a good option for many of you.

I would love to hear what your goal races might be for 2015. Feel free to send me a line at linda@trailrunner.ca I might just share your thoughts in our Winter issue to help inspire much of our country which, at that time, will probably be buried in snow.

Until that happens, enjoy the fall colours and a warm bowl of soup to warm you up post-run. Happy running, everyone! /\/ Linda Barton-Robbins is based out of North Vancouver, BC. She is the Chief Editor of TrailRunning Canada.

PHOTOS: BRANDON JOSEPH BAKER & TIM KEMPLE AT H L E T E : H A L K O E R N E R

TRAINING FOR

MORE THAN A GAME M O U N TA I N AT H L E T I C S A P PA R E L G I V E S YO U U N R I VA L E D D U R A B I L I T Y A N D R A N G E O F M OT I O N W H I L E YO U T R A I N TO P U S H YO U R L I M I T S I N T H E O U T D O O R S

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TRAIL INTERVIEWS

SINISTER 7

From Start to Finish

by Abi Moore

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I can’t help but breathe a little bit faster when I hear, speak or type the words “Sinister 7.” It also instills in me mixed emotions, which include but are not limited to – highs, lows, nervousness, exhaustion, pain and the occasional bout of sheer panic. Pretty much what every challenging ultra should entail. Located in the Crowsnest Pass, inches into Alberta over the BC border, surrounded by mountains and steeped in history, Sinister 7 (S7) is a 7-year old Ultra which should feature on everyone’s Ultra Bucket List, for an ultra-number of reasons.

It fell onto my Bucket List after witnessing my now husband tackle S7 as his first Ultra in 2011. Thinking him completely nuts and subsequently slightly questioningly marrying the mad man a month later, whilst supporting him through the then 148 km steep learning curve successfully to the finish line, I got thinking. Six months later I blind panicentered for the following year.

A mere forty minutes’ drive from my front door, and the knowledge first hand that it can be done, my ultra running endeavours began over a bottle of wine and PayPal.

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S7 began back in 2007 with 160 racers. Seven years on it now sees over 1,400 racers hit the start line, over 200 of which are soloists, on the first Saturday in July.

Over the years the course has changed, with slight differences in distance, but each year coming in close to eight miles short of a 100 miler. However, with 2014 being Sinister 7’s 7 year anniversary, it begged the need for that eight mile increase from both race directors and runners to become an official 100 mile rugged, technical, unrelentless and challenging race. Organisers set the challenge this year and racers answered, (in a variety of ways).

Three years in, I’ve gotten to know the race directors, Andrew Fairhurst and Brian Gallant and their front-line wives, Erin and Sarah well.

I truly admire their race organisation, growth and insight as year after year they draw in racers, supporters and the most enigmatic and best dressed-up volunteers

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I’ve ever met. I also somewhat question their compassion and humanity, but after the pain subsides we are back on speaking terms like it never happened.

I’m pretty sure they feel the same way too.

With the recent change to a 100 miles, it was time to find out why, what and how things have changed over the 7 year growth of Sinister 7 (shudder)…

TrailRunning Canada (TRC): Can you share some S7 history? How it came about, changed over years and any special moments or mentions along the way?

Erin Fairhurst: We recently just found a stack of photos of year 1 of S7 and could not get over how bare bones it all looked then. So tiny!

The shots of the finish line basically show an empty field, a crooked finish line structure and a few people sleeping on the grass. In our first year, we had 160 athletes sign up. I remember when we first opened registration,

I would go to the website every day and keep hitting ‘refresh’ as I’d held my breath to see if we had any new registrations. At the time, Brian was trying to track visitor history with Google Analytics and eventually had to tell me to stop visiting the website so much because I was skewing his data!

Google Analytics might spontaneously combust these days. 1,200 team spots are sold out in ~13 minutes, with an eager waiting list each and every year. December 1st at noon MST brings about refresh madness in households across Canada and beyond, as people try and bag a sinisterly satisfyingly spot.

Andrew Fairhurst: “The memorable moments in the first 7 years of the event for me have been the growth and huge satisfaction I see in our athletes. I’m driven by seeing people have a sense of accomplishment, when team athletes and especially solos leave our event knowing they did their best and (hopefully)

accomplished their personal goals. I love knowing we created that opportunity.”

TRC: Why the change to 100 miles, and how long had it been in the works?

How did the change alter the race for both you as organisers, and racers?

Now I first caught wind of this mere 8 mile increase as I shuffled my way out of the post-race meal after 2013’s race. Declaring, (for the then second time) I was “never doing this race again”, I didn’t bat an eyelid, partly because I was too tired, but mainly as I was never doing this race again. My husband on the other hand was stoked and committed on the spot. I took a little convincing, but with 5 months of forgiveness on board, I jumped on the bandwagon come December 1st, apparently suffering from a severe stint of amnesia or idiocy.

Brian Gallant: The original course was based on the route we wanted to use so the distance wasn’t a

standard number like many Ultras. We were already so close to 100 miles, we had a lot of feedback from runners, especially soloists, that this would be a great change. We talked about it for two years.

Really it was about giving the running community what they wanted.

Erin: It seemed crazy that racers would want this suffer-fest to be even longer, but they did! I was curious to see if anyone would crack 20 hours but Andrew was confident that first place would. And Vincent Bouchard proved him right.

TRC: Did the change alter the race as you expected?

Andrew: The change altered the course and that’s why we wanted to take the time to do it right, figure out what was going to work how we were going to keep course flow, adjust layouts, checkpoints and transition areas all while making sure anything behind the scenes was updated accordingly. We knew that upon the official announcement all of our ducks would have to be in line. We really had to bite our tongues for a few months leading into the official announcement, it was super exciting news for us to share.

Brian: The change definitely generated a lot of new interest in the running community, especially with the solo runners, which is exactly what we wanted.

It all worked out how we wanted. We saw a slightly higher dropout rate in the soloists but that is to be expected. It’s a tough race and that won’t change.

Sinister 7 indeed has a high dropout rate. It’s tough and relentless. And with 8 itty-bitty additional miles and a slight course reroute, now has a 36km leg with 3,500ft of elevation gain 115km into the race.

That’s a big deal, and as a sufferer from a severe case of the 2014 DNF, can call it a severe game changer both mentally and physically.

TRC: What was the feedback as a result of the change?

Both before and after…

Brian: The feedback has been great. We saw the strongest field of runners in the 7 year history of the event, as well as higher solo numbers, so that shows us that this was the right decision.

After the race the feedback we received was “tough”, “really tough”, “incredibly tough”, “the toughest race I have done”, with a number of “best race ever”, and “amazing course” thrown in.

So mission accomplished.

TRC: What’s next year’s plan?

Andrew: No crazy plans or changes in the works for next year, certainly not relating to the course anyways. We’re always listening to racer feedback as well as that from volunteers and coordinators.

In fact Brian sends out a ‘feedback’ questionnaire, appropriately about two weeks after the event.

Giving enough time to both rationalise and gather your thoughts. It’s a considerate yet smart move for both parties, as you gradually find yourself forgiving Brian, Andrew, Erin and Sarah for all they have done to you, and instead share helpful suggestions rather than

Erin Fairhurst supplied us with a few fun facts and one prediction, of the sinister variety…

FACT 1: Andrew and Erin are on their 4th truck since the beginning of S7. Coincidence or conspiracy?

FACT 2: You can show Andrew a snapshot from anywhere on the course and he will be able to identify it by leg and kilometer.

FACT 3: “This was the only year that I (Erin) have not cried at the end of S7 (possibly too exhausted?). But when I saw the ‘best of” slide show from Ravens Eye Photography, I bawled my eyes out.”

FACT 4: Andrew would love to race solo in S7 one day. In which case, watch out.

FACT 5: Brian and Sarah have a deep freeze they refer to as “The Banana Mortuary.” Filled to the brim with leftover bananas from aid stations, they make a lot of banana bread and are pretty popular in their neighbourhood.

FACT 6: Leg 3 has a brutally exposed section. One runner referred to it as “hotter than Satan’s sac.” It is now simply known as Satan’s Sac. FACT 7: Andrew and Brian discovered what they believe to be an old burial plot in Leg 2. Local legend claims it belongs to a fellow named Gino. Be sure to give your regards.

PREDICTION: S7 offers up two free team entries to High School Students each year. Erin believes with confidence: “the Crowsnest Consolidated Highschool S7 team is seriously becoming a force to be reckoned with. You heard it here first. One day a kid from Crowsnest Pass is going to win Western States.”

Are you in for 2015?

profanities. Before entering again the following year.

From a town of 5,000 bears a dream team of Ultra race organisers, a plethora of volunteers who

sinister7.com are more memorable than the steepest climb, and a Western States winner. /\/

Abi Moore is The North Face Trail Ambassador representing British Columbia.

Photo credits: PG. 6-8 Raven Eye Photography

TrailRunningCanada.ca | 9

LEGENDS OF CANADIAN ULTRA RUNNING

MONICA SCHOLZ

by GARY ROBBINS

In late 2010, Ontario’s Monica Scholz completed her 25th race of 100 miles in length, in a single calendar year, a then world record. Monica is truly a living legend within our sport and we are lucky to still have her competing in the 100 mile distance as recently as 2013. Her longevity within the sport is only outdone by her perpetual endearing smile and humble nature.

She is a fun-loving person who throws massive birthday parties for her dogs and cares deeply for her family and friends. She is a veritable Wonder Woman who practices law by day, with a Diana Prince like subtleness to her mannerisms, though when the trail shoes get laced up, the only thing that seems able to stop her is a race director standing upon a finish line.

TrailRunning Canada (TRC): When did you run your first trail race and what was it that got you into trail running?

Monica Scholz (MS): 1998. I started running in 1996 after I got my dog, Natasha. To that point I had been a swimmer.

When I got Natasha I realized my life consisted of spending ten hours a day at work and two hours a day in the pool. I noticed a “how to run” course offered through the local high school in preparation for a 10k road race in my town. So I took the course since I figured running was something that I could do with Natasha. We ran together for the next nine years until she died suddenly in 2005 when I was at Western States for my birthday. There were trails near my house that I would ride my bike on to go to work.

Two years after I started road running, I thought it would be a lot more peaceful running

MONICA SCHOLZ Age: 47 Born: Toronto, Ontario Raised: Aurora, Ontario Resides: Ancaster, Ontario

on the same trails that I rode my bike on and that’s how trail running began for me.

TRC: Did you come from any kind of road running background?

MS: Only as is eluded to above. Actually as time has gone on, I’ve been a total roadie when it comes to cycling, doing the Furnace Creek 508 mile road bike race twice. I’ve also had a lot of fun with 7 Badwater finishes.

As much as I love the trails, as Merriweather Lewis says, there’s something to be said for a “good and comfortable road” too.

TRC: When did you run your first ultra distance event?

What circumstances lead to the decision to run an ultra and how did it go your first time out?

MS: My first ultra was the Hamilton 50k in April 1998.

I had seen the Ontario Ultra Series advertised in a flyer at

the end of the 1997 triathlon series. I called up the RD of the Hamilton event and she (Fern Harthun) described to me how her then six and nine year old sons ran 50k. To say that de-mystified the distance is an understatement.

TRC: What was your first 100 miler and how did it go? Were you scared heading into it?

MS: My first 100 completion was in 1999 at Umstead.

It was long and arduous but I got it done. Like many people’s first 100, you take whatever advice you can get and gradually work out what is best for you with experience. For my first 100, a friend had suggested that I would feel a lot better with frequent clothes changes. At the time Umstead was a 10 mile loop course, so I did a complete outfit change every 10 miles. I wasted a lot of time and only felt “fresh” for about 15 minutes after each clothes change till I started

sweating up the new outfit… duh, bad idea.

I actually didn’t find myself scared going into it. The autumn previous I had been entered into the Haliburton 50 miler and a couple of weeks prior I called the race director and said I wanted to switch to the 100 mile event.

She tried to discourage me, saying I knew nothing about running 100 miles. I ignored her. On race day, I got to the 55 mile aid station, burst into tears and declared that no one had ever been as tired as I felt at that moment in the history of the world and I had to stop. So they cut off my race band. I sat down and had to wait about 30 minutes for a ride out of the aid station. Of course by the time the ride came, I was quite rested and could have gone on. I told myself that this was a lesson that I would have to remember. I did.

TRC: I know you to be such a pleasant and positive runner.

Is this strategy to make the suffering hurt a little less, a natural disposition, or a bit of a combination of both?

MS: Very kind of you to say, Gary. I’m sure it’s a combination of many things. I am naturally happy to be out in the woods.

I’m naturally happy to find myself surrounded by like-

Monica Scholz

BY THE NUMBERS

135 miles

Longest distance run (Badwater)

38½ hours

Longest time on feet for a race (Susitna)

117

Number of 100 mile finishes

~20

Number of 100 mile wins (unofficially)

Number of states raced in

minded people. As a race progresses and I get tired or bits start aching, by trial and error it has become pretty clear that the tiredness or achiness will be exacerbated if I fixate upon it or whine about it, while it’ll abate if I ignore it and just engage with a fellow runner I happen to meet on the trail or my pacer.

4

TRC: What would be your most meaningful win and why?

3

Number of provinces raced in

26

Number of countries raced in

MS: That’d be my 100 mile PR (personal record) of 18:46 at the Dan Rossi 100 in Ohio in 2001 because it was a moment of very time-limited joy. My mom was with me at the race and she was integral to my finish which has added significance for me since she now has Alzheimer’s and does not remember

our adventure together. We stayed with our friends who were also the race directors and as such it was an idyllic visit in an idyllic home. They have unfortunately since broken up. All day and night I was racing primarily against another woman who kept me on a pace that I would never have even attempted were she not there. It was a very special moment in time for so many reasons.

TRC: What would be your favorite race?

MS: It’d be a draw between Arkansas and HURT. I’ve got ten finishes at each place. Love the people.

Love the atmosphere. Love the aid stations.

TRC: I can only presume that the 100 mile distance is

your favorite distance, would that be accurate?

MS: Up until 2012, I couldn’t imagine competing in anything other than a 100 miler or 135 miler (Badwater).

In March 2012, my dad had a bad stroke and he was in hospital for seven months.

While he was hospitalized my mom came to live with me and was diagnosed with Alzheimer’s disease. I haven’t had a lot of enthusiasm to race since all of this happened. That said, I made my way down to Arkansas last October for what would be my 10th finish on that course. I figured that if I finished the 2013 edition of the race, it would be my 117th 100 mile finish and that would be a nice round number on which to end my racing at that distance. I really love the course, the people and the place is very sentimental for a lot of reasons…first course I ever broke 24 hours on, my husband’s first 100 mile finish, etc. I ran virtually from start to finish of the 2013 race with my friend Tammy Siemonski. I crossed the

finish line to get a big hug from race director Chrissy Ferguson and announced that I was very proud to have my final finish on her course. I don’t think she believed me at first, but I think she does now.

I haven’t yet developed a new preferred distance to compete in but I’ll keep you posted.

TRC: Monica, we can’t thank you enough for your time. You continue to inspire, not just through your running, but through your sincerity in life as well.

We wish you all the best in your personal and running experiences. Whatever your new preferred race distance ends up being, we’re certain you’ll tackle that the only way you know how, with a smile on your face and a consistency underfoot. /\/

Gary Robbins is a North Vancouver based ultra runner and co-editor of TrailRunning Canada.

THE CHANGING TEMPERAMENT OF THE RUN

TRAIL STORIES

by Scott Garrett and Rhonda-Marie Avery There are days we set out on a run and presume to know ourselves. We have a set expectation of the challenges ahead, the skill set we bring to meet them and precisely what we need to gain out of the days training. We should know, right? We’ve been running now for six months, a year, a few years, a lifetime. Who would know better than us? We survive on being ignorant.

The surprise of each run is that it will grant us what it wants and nothing more.

We take to the trail with a temperament.

Sometimes we attack the terrain like a lion, seemingly unstoppable as we leap over obstacles and around switchbacks.

The pace dictates that feeling. It moves us to believe we need to keep going. We feel invincible, if only for a few moments. The lion devours the run. Our legs grow stronger, our lungs gain capacity, and our hearts thank us for the stress.

The lion refuses to give up ground. It knows our goals and what we need to achieve them. The lion harbours every ounce of determination we had when we were choosing our race. The lion is the run, or what we imagined it to be in some magazine pull out of a “runner”.

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Something happens-music changes, weather changes, gear becomes uncomfortable, shoes start rubbing, terrain gets more technical. The lion abandons us, sprinting off into the underbrush to hunt another dream. We must accept the changing temperament of the run. Now the pace changes, or if not, our effort does. In the few minutes of struggle, we search to redefine ourselves.

The lion gone, and decisions ahead, we might turn to channeling the gazelle. This quick-footed prancer settles in. In our new, much more sensitive hide, we take the skill set this breed offers and run with it. Our walk breaks become our grazing. Our tentative watch glancing becomes the glance back for the nearest lion. We vow not to be overcome.

Survival takes over. Now our lungs seem to tug too hard with each breath and our heart feels like bursting with a pulse too quick and unmanageable. Yet we run.

When the gazelle decides to stop, long after the lion is sleeping, and relative safety is near, we have yet another choice. Every ultra-runner knows, there comes a time in a run, a race, and in life, when the footrace becomes a mind race. What wild

creature could we channel to save us now, in the dark hours before dawn, when all seems lost? Every runner faces the realization that there is only one thing that will see you through to your finish: yourself.

This is why we train. This moment when the sun has left and the moon is hidden and all our fellow racers have faded into the darkness. This is why we get up early, leave the comfort of our beds, and cram our tired feet into

trail shoes. This is why the headlamp is always close, why the hydration pack is never put away, and why guests are forever tripping over too many shoes.

This is why the goal race is on the fridge, or online, or circulating through the office. This is when the ever changing temperament of the run may have gotten us this far, but now you have to face yourself and ask: What will stop you from chasing your dreams? /\/

Scott Garrett is The North Face Trail Ambassador for Ontario.

Rhonda-Marie Avery of Ontario, mother of three, is legally blind, yet completed the entire Bruce Trail in August of 2014, 885km in 20 days.

Photo credits: PG. 15 Scott Garrett

YOUR PACE OR MINE

by Linda Barton-Robbins When runners make a new friend or need to catch up with an old one, we like to get together for drinks just like everyone else, except that our drinks tend to be inside water bottles or hydration packs. But what happens if you and your friend aren’t the same pace?

There are some benefits to running with someone differently paced. If you want to get faster, you run with someone who will push you.

If you need a slow run, you go out with someone who will rein you in. Yet running with someone who is not your pace can also be a challenge.

If not done right, egos can be bruised, feelings hurt and runs and friendships ruined.

I am a mid-pack runner in the truest sense of the phrase, so I have a lot of choices when it comes to finding training partners of varying paces, whether it’s my pace, faster or slower. Because of this, I have experienced what it is like to be both the faster and the slower runner with partners and in groups and I’ve developed some tips to make your next mixed-pace run successful.

BE CLEAR AND HONEST ABOUT YOUR OWN PACE when discussing run plans with someone. Don’t let your ego get in the way, but don’t be overly humble either. If you’re slower, there’s no need to be embarrassed or talk yourself up. You might

end up truly suffering trying to keep up with someone just because you boasted when it wasn’t due. If you’re faster, don’t dumb it down as you may come across as condescending.

Admittedly, I find it irritating when someone who wins or podiums, or even trains with people who win or podium, will tell me they’re slow or “not much of a runner.”

Honestly assess yourself and be truthful.

TO FIGURE OUT WHERE YOU MATCH UP IN PACE, COMPARE RACE RESULTS. If you haven’t run the same race, use mutual friends’ results. As an example, I will often use Chuckanut 50k, a fairly local race that if people around here haven’t run it, they probably know someone who has. It gives a potential partner an idea of how my pace matches up with theirs.

IT IS THEN IMPORTANT TO NOT TO IMPOSE YOUR PACE ON OTHERS. It’s always easier for faster runners to slow down than it is for slower runners to speed up. Slower runners should start off as best they can and push only as far as they feel comfortable, and then be vocal if they need to pull it back so as to stave off injury. Faster runners should be understanding and dial it down.

BE CAREFUL WITH YOUR WORDS. If you’re running

with someone slower than you, chances are that person is intimidated and nervous. You don’t want to inadvertently draw attention to your pace disparity and make them self-conscious.

Phrases like “I don’t mind going slow” or “I need an easy run” can rub a slower runner the wrong way. Stay affirmative in your words. Let that person know that you want to run with him or her.

“My only goal is to run with you today” or “This is exactly what I hoped to do today” work really well.

ACCEPT WHO YOU ARE RUNNING WITH AND ACCEPT WHO YOU ARE AS A RUNNER. If you’re running with someone faster than you, remember that person either asked you to run or accepted your invitation, so they want to run with you.

Don’t apologize for your pace as it can become tedious and unintentionally make the faster runner feel awkward and uncomfortable. Also, if you tell your faster friend to go on and run ahead of you, mean it. If your friend takes you up on your offer and speeds off for a while, you don’t have the right to get upset about it.

IF YOU HAVE A SPECIFIC WORKOUT YOU NEED TO GET IN, DON’T RUN WITH SOMEONE OF A DIFFERENT PACE. Maybe you’re supposed to do a longslow-distance run. Don’t

invite your speedster friend.

Or are you supposed to do intervals? Maybe go by yourself. Discuss goals of the run beforehand and only run together if they match up and then stick to them. If you’ve decided to go easy most of the run or just hike the hills, don’t run up ahead or drop your group or partner. And don’t “puppy dog” your friend, meaning don’t run ahead and run back and run ahead and run back over and over.

If all else fails, the faster runner should run behind the slower one. Let the slower runner set the pace and then give them a little room to not feel pressured. If you’re the slower runner in this situation, bear in mind this is the agreed upon tactic and it is absolutely okay for you to run however you feel comfortable. No need to suddenly up the speed just because you have some fast feet behind you.

Faster doesn’t necessarily mean better. Faster runners, don’t give unsolicited advice and slower runners, don’t assume your faster partner knows everything. This is a chance for everyone to talk about their experiences and learn from one another.

Everyone can win! /\/

TrailRunningCanada.ca | 15

TRANS GASPESIA

by Eric Baudouy

The North Face Trail Ambassadors were asked if we were interested in partaking in the inaugural race of the Trans Pangaean Challenge: a series of four stage races held in Canada, Portugal, Norway and Greenland, over the next couple of years covering 1000 kilometers. There would be two of us ambassadors, Alissa St. Laurent from Alberta and yours truly, Eric Baudouy from Quebec. I was so excited to have this opportunity; I had been dreaming about such an experience for a few years now. And here it was!

The TransGaspesia is a selfsupported stage race held over seven days covering approximately 260 kilometers over six stages. The starting line is nestled in the ChicChoc Mountains in the heart of Quebec’s Gaspesie National Park. Participants

16 | Issue 9: 2014

travel along the International Appalachian Trail, enjoying the breathtaking panoramic landscape of the Gaspe Peninsula, with a mix of mountain and forest single track trails, altitudes of up to 1,268 meters with a total positive gain of approximately 12,000 meters.

Elite runners classified this as the toughest race in the world within its category.

This is the my experience.

story

of

August 1, 2014 we left Montreal at 6:30am and arrived in Gaspé by 6:45pm.

Accommodation and prerace meals were included in the race package and our race briefing was held during a 4-course gourmet dinner. I found myself at the French speaking table, with competitors from Quebec City, Morocco, France, New Brunswick, Montreal and

Spain. I was a like a kid in a candy store, sharing a meal with two of Europe’s, and probably the world’s top elite runners: Christophe Le Saux and Salvador Calvo Redondo. Along with them, a recovering Karim Mosta was here to help out and take pictures. Throughout our discussions, I realized that I was certainly not as well set up as I had thought. Sensing my worry, Karim promised to help me sort out my stuff in the morning.

Matthew Nelson, Race Director explained all the necessary details regarding the course, rules and regulations, safety and first aid. Murmurs in the room from several racers were about the amount of positive gain on the first section being equivalent to what other races offered over one week.

TRAIL DESTINATIONS

The next day with race jitters starting to manifest, I watched as Karim examined the equipment I had spread out. What I learned in those mere 15 minutes was so profound that it shifted my understanding and respect for this type of race. After all the work and adjustment, I was able to knockout 2kgs and my bag sat at 10.5kg. I started to relax with pre-race preparations were done.

DAY 1: The early morning hustle of racers came at 4:30am. Being one of the first to rise, I was able to take my time to reflect on the thoughts of what I was actually doing. I was so grateful and blessed to be part of an inaugural stage race held in my backyard.

With 41km to run, it started off with a wide dirt road for about a kilometer or and soon on to the single track

with some serious positive gain. Being the first day and my experience on this kind of terrain an asset, I was moving along quite confidently with poles in hand, saving my legs for the days to come. The overall terrain was extremely rugged, roots sticking out from all angles, unknown depths of mud holes and rock over rock over rock, a battlefield of sorts.

With aid stations roughly 10 kilometers a part, I got to station number two in about five hours. The first two runners to pass thought it would take them 90 minutes, when in reality it took them over three hours. When they say double your time on trail, they’re definitely talking about stage one of the Trans Gaspesia.

The reality of this race was kicking in; having a pack anywhere from six to 12 kilograms, it’s more than your average run in the hilly park of your neighborhood.

The prize you get for braving such terrain in weighted conditions is priceless.

Breathtaking, not that I had any breath to spare, views of lake and rivers from way up high, seldom seen.

Quietude of such peace, you actually hear your own thoughts, interrupted on occasion by a bird’s chirp or a surprised pheasant.

For the most part, I was alone throughout, coming in contact with other racers occasionally to pass or be passed. After many ups and downs, my day came to an end at a beautiful lake with a warm welcome of all those that had arrived before me. I felt good; even though I knew I wasn’t as well prepared then as I could have been,

I had pushed through and made it in strong. I took advantage of the lake to cool the legs down and clean up.

Three runners decided to opt out of the race at this stage having been pushed beyond their limits.

DAY 2: It started just as early as the first, 6:00am with most of us feeling the previous day’s 2,200 meters of positive gain. Now knowing what was at hand, I kept my pace fairly light, walking more than running to start the day. Though the positive gain was less than on day one, we ended up running about 50 km and ascending Mount Albert with an altitude of 1,151 meters. Once again, I navigated through roots and rocks, followed by rocks and roots. I felt great being able to get more running in than the previous the first day. This would, however, take its toll later.

I quickly filled up my hydration pack and got my lunch. My fatigue started settling in, though I never realized it until there it was: The Wall. I slowed to a saunter, not even able to get the slightest jog. No amount of fueling could get me back up. The real test was only just beginning.

One step after another, I reached deep down inside, looking for answers of why I was here. Repeating my many mantras of positive affirmations, “I deserve to rejoice in life”, “I accept all the pleasure life has to offer.” Still, I was not really feeling the pleasure of life at that moment.

Stopping along between a grunt and a moan to catch a glimpse of the scenery, I figured I was the last runner, having seen many pass me. I was lost in thoughts of pure

melancholy, pain from sheer exhaustion and a feeling of euphoric freedom in a place of beauty at the end of the world. This was the climb to Mount Albert with boulders the size of cars. As I reached a peak to come back down I thought, “This is it, now where is that aid station?” I needed to load up my nearly depleted water. So down and down I went, scaling across loose debris to see huge pockets of snow.

It must have been around 5:30pm when I realized I was moving uphill again.

Discouraged, I surrendered to what Mt. Albert. A half hour later, it dawned on me that daylight would soon be dimming to a curtain of luscious shaded amber hues. With a sudden realization of my precarious situation, being out in the middle of nowhere, the last of my power surged with

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such hurrah that I stepped up the pace. Disregarding any discomfort or mental fatigue I pushed onwards to seek refuge at the peak, grateful to see that there could be overnight shelter if need be. I will survive! I stopped at a lookout point to get some more food out and a wind breaker. Determined to reach the shelter before night fall, I thought of other ways to get down this gigantic hill. A helicopter?

Dirt road where a car could drive me down? A stretcher?

There it was finally, the shelter, people. With someone to talk to, relief was settling in after being alone for over four hours. Volunteers are the true heroes of these races helping us runners in every way they can. Without them, these events couldn’t take place.

What little hope I had of salvation was shattered when I was told the only

18 | Issue 9: 2014

way down was on my own two feet and it turned into the longest 5 km descent of my life. Within 30 minutes, the day was gone and flashlights were turned on to guide the way. I pushed on and was extremely lucky to have a Boy Scout from Florida by my side to keep me going. Silently we moved at a snail’s pace. “One foot in front of the other” was now my repeated mantra.

DAY 3: Daylight. I acquired such an appreciation for it and how it really does allow for safety. I started to wake up around 5:00 and got out of my sleeping bag around 5:30.

With the camp still quiet, I slowly made my way around, testing out the body and how it felt. Battling the thought of calling it quits, I came to terms with this being the hardest thing I have ever had to do in my life.

With only 500 meters to go, two racers surprised me; Guy and Katherine. They had been behind me this whole time and here I was thinking I was the last one out. The three of us came together and right away were applauded for making camp and helped out of our packs.

Volunteers Alexandra and Juana took such great care of us ensuring we were fed, hydrated and warm.

Washed up with some food in me and two extra strong ibuprofens, I was feeling pretty good. Fellow racers were asking me what I planned to do, but I still didn’t know. The decision finally came while I was waiting for another runner who was unable to continue, Vincent, to take care of my feet. I would go on.

Was this the end for me?

As they say, it ain’t over ‘til it’s over. Feeling more confident, I took to the start with a

reserved pace knowing the highest climb was today on Mount Jean-Cartier. In the top 10 of the highest peaks in Quebec, its peak sits at 1,268 meters. Like the previous two days, we started off on a wide dirt road for about a kilometer and then off onto the single tracks. Sticking to my plan, I moved along at a relaxed pace allowing me to enjoy the scenery. Before making it to the first aid station, the elite runners, having a later start, were passing us at an incredible pace as we cheered them on.

The ascent to Mount JeanCartier started at the first aid station, I kept my pace humble, accepting the fact that I was officially the last runner. Knowing that enabled my competitive self to be at peace with my current placing. One hour into the climb from the first check point, the sweepers caught

up to me and by now the ibuprofen was wearing off.

By the afternoon, the rain was coming down quite regularly with few breaks. By this point I was traversing huge boulders again varying from the size of cars to SUVs. Their surfaces were slippery; on more than one occasion I slipped and landed in awkward and quite painful positions. On and on, questioning myself, my thoughts going around in circles trying to figure out: what is the lesson that I need to learn here?

One thing I knew for sure is I would keep walking today and that tomorrow was exactly that, tomorrow. No longer taking the time to admire the scenery, I was just focused on moving forward. The path identified by cairns having been built years before were like a beacon of hope. Onwards I went, penance being paid by way of mental and physical fatigue.

Over the top of the last climb, I saw the shelter I had been waiting for the past 10 km.

Tears of relief poured down my face. Out of the wind and stripped of my wet clothes, I huddled in dry clothes with the space blanket.

Pulling all my quick snacks out, I proceeded to scoff down as much as I could as fast as I could. My GPS Spot Tracker in eyesight, I grabbed it and pushed the button telling base camp that I was okay and waiting for the sweepers. There ended 20 hours of mental battle, deciding whether I would continue or not finally coming to a standstill. The sweepers came in about 30 minutes after me. They made sure I was ok while trying to encourage me to keep going for those final 6 kilometers.

No, I was done, although I needed to go a little further to, in fact, be done.

appreciated over the next hour and a half and silenced my aching.

One sweeper, Scott took my pack and I left with only my poles in hand. I was able to relax and chat with him.

The company was greatly

Eric Baudouy is TrailRunning Canada’s The North Face Trail Ambassador for Quebec.

When I saw the aid station I almost faltered, a mixture of emotions coming across all at once. My dad being a volunteer at this aid station was golden. I knew I had made it and could allow myself to just be. What happened over the next several hours simply washed over me. It was finally over. I was going home.

DAY 4: After heartfelt goodbyes, I collapsed in the car with relief preparing for the long drive back home.

A huge thank you goes out to all the volunteers, and particularly the race directors, Matt Nelson and José Nicholas for acting upon their vision.

It was truly an incredible and educational adventure, one

that I would recommend to all endurance athletes who enjoy running trails. The stakes are very high and the reward almost euphoric. It was also by far the hardest thing I have ever had to do in my entire 38 years of existence. Humbled by the mountains, my love for them increased and I swore to return to complete the course next year. Only then will I allow myself to reach for the second race in the series; “The Crossroads” which follows in the footstep of kings and conquerors in Portugal.

As the car pulled out and away from the majestic landscape that had been my guide and downfall these past three days, I waved to the mountains: “Will be seeing you in September 2015.” /\/

Photo credits: PG. 16-19 Yves Baudouy

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TRAIL DOG Dora (the Explorer), aka Lil’ Stinker PARENTS: Dave and Stacey Cleveland BORN: March, 2010. Somewhere in northern Washington State.

BREED: 100% American shelter mutt.

NOTABLE

ACCOMPLISHMENTS:

Undeniably

the most popular staff member at the medical office where I “work” as the resident guard dog/ greeter. I spend most of my shift sleeping under a desk, cowering from the mailman and emitting questionable smells, and people still keep bringing me biscuits and telling me I’m doing a good job.

FAVOURITE PLACES TO RUN: Any off-leash trails with abundant little critters to chase and water sources to sink my belly in.

FAVOURITE THINGS IN THE WORLD: Peanut butter and chicken skin sandwiches. Kibbles soaked in tuna juice (the liquid drained off a can of tuna). Belly rubs. Mr. Juan, my feline boyfriend.

LEAST FAVOURITE THINGS IN THE WORLD: Hot Okanagan summers. Baths. Having my long, beautiful bum hairs brushed.

SCHEDULE: A good day for me is a morning trail run with Mom followed by breakfast and a nice long nap and then a mountain bike ride with Dad in the afternoon, dinner and more sleep.

20 | Issue 9: 2014

SIT STAND WORK STATIONS Are You Missing Out on Free Training

TRAIL HEALTH

by Kent Keeler Like all of you, running, fitness, and training are far from the only things that fill my day. We all have other priorities as well, and for most of us, that includes work. My job, like many these days, involves copious amounts of staring at a computer screen, while my fingers run intervals around my keyboard. Excellent if I was training my eyes and fingers for endurance racing, but not so great for the rest of my body. Even worse, this type of sedentary work has been found to be downright detrimental.

I remember a thought process that went through my head over and over before I ran my first 50 Mile race. I was hoping to finish in a time around 8 hours. That was daunting.

I thought about the kinds of things I do in my life for 8 hours at a time. The only thing I could think of was a day at work! In an 8 hours day of work, I normally spent more than 90% of the time sitting.

Then I considered how lucky people are that have active jobs, or at least standing jobs. They are getting some level of “free” ultra running training every day! That got me thinking about stand up work stations. I have to be at a computer most of the time for work, but I could be standing rather than sitting

which I figured would better prepare my body for long days out on the trails.

One concern I had with a standing work station is that there are times when I need to, or want to, sit down. Occasionally a task requires sitting in order to access documents, and more importantly on Monday morning after a long race, the last thing I might feel like doing is standing! Thankfully there are solutions that offer me what I was looking for. There are a number of manufacturers producing sit stand workstations that allow an easy transition between a seated or standing configuration. See below for an overview of the two specific sit stand workstation options I have been using from Ergotron and Health Postures.

I have been using these two different products for the past few months and have been very impressed with both of them. They are designed to convert an existing desk into a sit stand workstation.

This brings the cost down as it uses the desk you already have.

One was configured to allow the use of a side-by-side dual screen set up – either two monitors, or a laptop and monitor combination.

The other is setup with a

Ergotron Workfit-S Dual Monitor Sit Stand Workstation single monitor and a work surface for a keyboard. Both allowed for a very simple adjustment from sitting to standing which meant I could change positions any time I wanted very easily. I don’t have any quantifiable results indicating how this switch has improved (or worsened) my running, but I am happy I made the switch.

I have had no issues with increased standing, and have to assume it has helped my body better adapt to the strain of being on my feet for long distance training runs and races. Like any change, I tried to gradually adapt to it. I started out alternating between sitting and standing a few times a day (which is very easy with these types of

workstations). I made sure the standing position was ergonomically correct and allowed me to work while maintaining good posture.

I will definitely continue to use a sit stand workstation both at work and at home.

I feel like it allows me to incrementally increase how active I can be while working, and can only benefit my fitness even if in small ways.

ERGOTRON WORKFIT-S DUAL MONITOR SIT STAND WORKSTATION This Ergotron workstation definitely has that high tech look and feel to it! I have been using the Workfit-S configuration which allows for dual side-by-side displays. This can be setup

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Taskmate EZ 6400 from Health Postures

with two monitors, or the way I used it with a laptop tray and an additional connected monitor. The two displays mount on a horizontal arm and can be adjusted up or down to align the screens.

The screens can also be tilted to get the best viewing angle. All of this adjustment was crucial to allow me to maintain an ergonomically correct posture both while sitting and standing. The Ergotron has a keyboard tray, with a slide out mouse surface. One really smart feature is that the tray could be flipped up and out of the way when I wasn’t using the workstation. It shipped with supplies to secure cords and cables, and Velcro to attach the keyboard to the tray so it can stay in place even while flipped up out of the way.

Raising and lowering the workstation was very easy on the Ergotron. It used a cable and pulley system with an adjustable counterforce that allowed me to smoothly raise and lower the displays and tray with little effort.

Once adjusted it was easy to raise and lower the whole unit and it still stayed in place at whatever level I wanted.

TASKMATE EZ 6400 FROM HEALTH POSTURES The Taskmate EZ 6400 workstation was a more simple design that was still very effective.

The configuration I used was for a single display with a large work surface for a keyboard, mouse, and had room for any other work materials I needed. The design was

Photo credits: PG.19 - http://www.ergotron.com/ProductsDetails/tabid/65/PRDID/561/language/en-CA/Default.aspx PG. 20 - https://healthpostures.com/wp-content/uploads/2013/05/TaskMateEZ_Sellsheet-PRINT-READY.pdf

22 | Issue 9: 2014

very simple and consisted of a post that I could either clamp or bolt to my desk, a mount for the monitor, and a separate mount for the main work surface. To raise or lower I simply had to move the mounts up or down and place them in the slots on the back of the post. Gravity did all the work to keep the display and keyboard at the level I selected. This was a simple but effective way to convert my existing desk into a sit stand workstation. I really liked the large work surface as it allowed me to lay down materials like papers, etc that I was working with. It also had enough room to hold a laptop if I wanted to work off of it while connected to the external monitor above. This workstation was also easy to adjust up or down when I felt like switching between sitting and standing. Another nice option with this system is that when I wanted to use the original desk surface, I could simply lift the two mounting brackets off of the main post and place them out of the way.

I’m not sure what kind of performance improvement I am reaping from spending more time on my feet, but it definitely can’t hurt to keep more than just my butt engaged when I am stuck staring at a computer all day (or night). I will continue to use these stand up options and hope that it pays off as the hours tick by in my long races. /\/

Kent Keeler is mostly a proud father of two kids, but also a trail and ultra runner from Niagara Falls, Ontario. He created, and still writes for runbikerace.com and can be found on twitter @runbikeraceblog

HOW TO CHOOSE MID-RUN FUEL 3 Tips for a Strong and Safe Trail Run

by Emma Cutfield, RHN As many of our trail running adventures carry us into the back-country for extended periods of time (gladly), planning ahead and carrying adequate fuel is not only for performance benefits, but also a safety measure. Use these tips to help guide your mid-run fueling choices for a strong and safe run.

TIP #1: PACK A VARIETY OF FLAVORS, AND TEXTURES Choosing your mid-run fuel is a balance of taste and function. When we work up a sweat, our taste preferences can often change as a result of being in “fight or flight” mode. When we are active, blood is diverted from our digestive system to our working muscles. The longer we are active, the more we deplete energy stored in our muscle and liver tissue, in the form of glycogen. Our blood sugar begins to drop

signaling the need to take in more energy. We typically crave sweeter foods as an intuitive instinct to take in quick energy in the form of carbohydrates (the quickest digesting macronutrient).

However, when we are out on the trail for several hours, this can often lead to taste bud fatigue, and the thought of another sweet tasting gel can often be the furthest thing from our minds or sound repulsive.

carbohydrate intake while training are well documented.

Results include sustained endurance (longer to fatigue), improved VO2 max, better coordination, mental focus, and higher threshold for perceived exertion.

Supplying the body with mid-run fuel helps maintain blood glucose levels which will have dropped as stored liver and muscle glycogen are depleted, topped up from pre-run meals and snacks.

No matter what fuel you choose, try and pack at least 2 different flavor options, textures, or formats (i.e. a gel and an energy bar).

This ensures the flexibility to choose a fuel option that matches your mood, and you’ll find yourself running stronger for longer, as a result.

Start refueling before you feel hungry if you can. As blood glucose drops, if no additional fuel is taken in as a response, muscle catabolism begins to occur (breaking down muscle tissue). With repeated occurrence, this leads to muscle wasting and bone density loss.

TIP #2: REFUEL PROACTIVELY Why refuel? Performance benefits derived from

Typically glycogen depletion occurs after an hour of training (therefore no

additional fuel is likely needed for training runs under 60 minutes). Aim to refuel in advance of each hour you are out on the trail.

As an example, on a two hour training run, consider refueling 45 minutes into your run, and again at 90 minutes. This could be as simple as a few pieces of dried fruit, an energy gel, or half an energy bar. Complete the same training run without refueling proactively and you’ll notice the difference in your energy, stamina, and recovery post-run.

TIP #3: READ YOUR LABELS Aim to refuel with approximately 30-60 grams of carbohydrate per hour of exercise. If you are training for an ultra-distance, or intending to be out on the trail for more than 3 hours, consume upwards of 60-80 grams of carbohydrates per hour.

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Not all carbohydrates are created equal. They can be one of three forms: sugar, fiber, or starch. Fiber takes the longest time to digest, and as such is not ideal for a mid-run fuel. The proportion of sugar and fiber, as part of the total carbohydrate content, is listed on the Nutrition Fact Panel for packaged food options. The remaining carbohydrate (if not sugar or fiber), is primarily starch. Sugar will be quickest to digest (for instant energy), and starch will help sustain you for longer, as will small amounts of fat or protein.

Choose ingredients and foods that are minimally processed and in as close to their whole food form as possible to ensure you retain the most amount of additional nutrients, such as vitamins and minerals, from your fuel.

24 | Issue 9: 2014

If you are using a prepackaged gel, read your labels to identify highly refined carbohydrate sources worth avoiding such as maltodextrin, a corn based derivative which is also often genetically modified.

Instead look for ingredients such as date or fig paste, whole grain brown rice syrup, tapioca syrup, or honey.

Avoid artificial flavors, colors or preservatives wherever possible as well. For refueling naturally, see below for recommended options.

like dates and coconut palm nectar), Honey Stinger (gels and chews made with honey), Pro Bar Bolt Chews (made with organic tapioca syrup), or Reload by Ignite Naturals (fig and brown rice syrup options) Fig bars (organic where possible), or date squares (homemade is best!)

If you are of the savory persuasion, you may want to try pureed food (yes…baby food), such as the organic,

“Yummy Blends” from Baby Gourmet which come in a reseal able package with an easy squeeze nozzle.

In combinations such as Minty Pear, Sweet Potato Pie, and Roasted Squash and Fruit, most contain 20g carbohydrate per ½ cup.

Try making your own trail gel, such as the Mint Chocolate Energy Gel on Eat2Run.com (browse under the “Recipe Tab”) /\/

RECOMMENDED OPTIONS Pack your own trail mix with 3 parts dried fruit to 1 part nuts/seeds. Try this combination: dates, goji berries, apricots and (large flake) shredded coconut Performance Nutrition options such as Vega Sport Endurance Gel or Energy Bar (made from ingredients

Emma Cutfield is a Registered Holistic Nutritionist, certified in Plant Based Culinary Education, and an Educator in the Natural Products Industry. She is an avid endurance runner, with trail, road and ultra-distances completed. She believes the kitchen is your playground! Emma co-hosts a series of nutrition workshops for runners around the Lower Mainland through Eat2Run Sports Nutrition. Find out more at eat2run.com/ workshops or follow Emma on social media @emmamazing_life

Photo credits: PG. 21 Brian McCurdy; PG. 22 Emma Cutfield

Racing Weight Cookbook

by Matt Fitzgerald and Georgie Fear

REVIEWS

by Stacey Cleveland

Autumn Stuffed Acorn Squash 4 servings // 45 minutes Oven-roasted vegetables offer great flavour if you have the time to cook them. In a crunch, you can cook the squash in the microwave. Simply cover with damp paper towels to trap the steam and cook for 5 minutes or until tender.

2 acorn squash (about 1 lb. each) 2 teaspoons extra-virgin olive oil ¼ onion, chopped 1 pound boneless, skinless chicken breast, cubed While no master chef, I do enjoy spending an afternoon in the kitchen concocting healthful dishes for friends and family. I recently purchased the Racing Weight Cookbook on a whim and it has quickly become my goto resource for quick, tasty and nutritious meals.

Between them, authors Fitzgerald and Fear have an impressive list of credentials in the world of endurance athletics and have pooled their extensive expertise in sports nutrition to write a cookbook geared at meeting the fuelling needs of runners, triathletes and cyclists pre- and posttraining and competing.

The recipes are divided into three sections based on level of experience in the kitchen from novice to expert, with subcategories for breakfast, lunch and dinner. Each entry

is accompanied with a full page colour photo (for every cook was has asked the question “Is it supposed to look like this?”) and labelled as high-carb, high protein, vegetarian or for recovery.

There are over 100 recipes in the Racing Weight Cookbook and I have tried almost half of them with much success. Several, like the Peanut-Butter Granola and Red Lentils with Kale and Tomatoes, have become regulars in my culinary repertoire.

Based on the number of pages soiled by dirty fingers and splattered with batter, it would appear this cookbook has been part of my collection for many years as opposed to just a few months. If that’s not a compliment to the authors, then I don’t know what is. /\/

½ pear, chopped 6 white mushrooms, chopped ¼ cup (1 oz.) walnuts or pecans, chopped ¼ teaspoon each salt, cinnamon, allspice, and dried sage 1/8 teaspoon black pepper Preheat oven to 375 degrees F. Cut the two squash into halves and scrape out the seeds. Place cut-side down in a glass dish with ½ inch water. Bake for 30 minutes, or until squash is tender.

Meanwhile, heat oil in a large nonstick skillet; add onion and chicken breast. Cook over medium heat, stirring every few minutes, for 8 minutes or until chicken is cooked through.

Add pear, mushrooms, walnuts, and seasonings. Cover the skillet with a lid and turn heat to low. Cook for 5 minutes, then turn off heat.

When the squash is finished baking, stuff each half with the chicken-and-pear filling.

Per serving: 284 calories, 8 g fat, 27 g total carbohydrate, 4 g dietary fiber, 26 g protein Republished with permission of VeloPress from Racing Weight Cookbook. Try more recipes at racingweightcookbook.com.

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Training for the New Alpinism: A Manual For the Climber As Athlete

by Steve House and Scott Johnston

by Adam Hill This is a exactly as the title implies--a training manual. With the insight and information this book has put together it resembles a textbook and is about the size of one. Unlike a textbook, however, it is fun, easy to read, and offers page after page of valuable information.

many transferable topics.

Some highlights include strength training, mental/ physical balance, and learning about periodization.

For the most part one could just substitute climber with trail runner and almost everything in the book can be relevant.

From a strictly alpinism athlete point of view, this will certainly help improve your climbing abilities. This is a book truly designed to be a manual and is not meant to be a novel to read cover to back. It is easy to flip to different chapters and immerse yourself in the well laid out details of whatever it is you are trying to improve upon. The text is nicely complimented with beautiful photos and easy to follow illustrations.

One of the highlights of the book is the many personal stories and advice pages from multiple professional endurance athletes. This includes incredible climbing stories as told by Steve House, Ueli Steck writing about how methodical he is, and Krissy Moehl’s thoughts on what it means to be an ultra-athlete.

Whether you are an alpinist, cyclist, or trail/ultra runner we are all the same.

Endurance sport is what we all have in common. From an endurance running point of view, there is plenty of valuable information with

26 | Issue 9: 2014

If you are a collector of excellent and detailed endurance training books this will be a welcome edition. If you are looking to take your training, even as a trail runner, to the next level in a very clear and concise method this is your manual too. /\/

INOV-8 X-Talon 212

by Keith Iskiw Testing the new INOV-8 X-Talon 212 has been one of the highlights of my summer as the shoe has all the makings of a classic technical trail racer.

Firstly let talk about the fit for this model. The X-Talon, like all INOV-8 shoes, are of minimal design. Running more on the narrow side throughout the length of the shoe, it might be suitable for the wearer to go a size up to ensure a proper fit.

Given that this model is designed for racing, you will notice the 212 is very light (7.5 oz. in a mens 9) and rides low to the ground with a scant 6mm drop.

With no rock plate the shoe has no real protection to speak of, but the larger lugs do help in that regard

but large trail debris are quite noticeable.

Now to how it handles on the trail. I tested this shoe in a variety of places from rail trail to steep mountain grinds and I can say that this shoe does a great job when traction and technical confidence is a must.

It handled the most steep, technical trails I had at my disposal. As I said, this shoe had no rock plate so when the trail pitched upwards the shoe flexed exceptionally well and in conjunction with the larger lugs gave me

plenty of grip to power up those slopes. This same system gave plenty of control on the descents.

As you might have already guessed, it is not so great on flat trails, but I don’t think you would purchase this style of shoe for that anyway.

lightweight construction which made the long climbs all more enjoyable when it felt as if you were wearing a slipper. /\/ Weight: 7.5 oz (US9) Drop: 6mm inov-8.com

Overall, the INOV-8 X-Talon 212 was a top performer during my field tests this summer for its traction and flexibility, but even more so than that was its

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