Skyrunning Dolomites VK 2015 – Race Summary

Posted on July 17, 2015 by talkultra

The stunning VK course in Canazei was greeted with clear skies and warm sun as runners assembled at the start today for the 8th edition of the Skyrunning Dolomites VK.

First runners departed at 0930 but the elite runners had to wait till 1130 for the men and 1135 for the ladies before they were un-leashed on the tough, steep gradients that finish 1000m in the Sky!

Urban Zemmer was the odds on favourite for the race and he started as he meant to go on; pushing from the front at a relentless pace that defied the gradient. However, Zemmer was not alone. Philip Goetsch slotted in behind him and marked him step-by-step.

As they approached the final 150m, Goetsch was tucked in behind Zemmer drafting like a cyclist. In the finale 50m or so, he made his move and unleashed a devastating sprint that one would have though impossible on such a steep and rutted incline. So impressive was his performance that it resulted in a new course record!

Zemmer held on for 2^nd place with a clear margin and Saul Padua Rodriguez also jumped a place in the closing stages and moved from 4^th to take the final podium place.

Just as Zemmer was expected to dominate the men’s race, Laura Orgue was also hotly tipped as the ladies’ winner. Christel Dewalle didn’t agree with this prediction! Fresh from the Val d’Isere VK where she podiumed, Dewalle pushed this VK course to its limits and it was clear to see the determination and dedication in her eyes. She was victorious over surprise 2nd Eli Ann Dvergsdal and Laura Orgue placed 3^rd.

Attention now turns to the SkyRace on Sunday. Preview HERE

The field is stacked and we anticipate a battle royal in the men’s and ladies’ races.

Christel Dewalle 00:38:21
Eli Anne Dvergsdal 00:39:34
Laura Orgué 00:40:02

Philip Goetsch 00:32:38 – new CR
Urban Zemmer 00:32:54
Saul Padua Rodriguez 00:34:03

Tips for the TRAIL – Shoe Choice

Posted on July 16, 2015 by talkultra

Following on from Marc Laithwaites’ series of articles (HERE) that covered many aspects of our sport (butter in coffee? Posture? Hydration?) we now have series of articles on ‘Tips for the TRAIL’ – from Marc and Ian.

TRAIL Tips 1: Choose the Shoes

We get a lot of questions about footwear for trail running. There is no single pair of shoes which will be suitable for every race. Fact! You may have to compromise grip for cushioning, or cushioning for grip and your shoe selection will be based various factors such as the following:

The kind of terrain you are running or racing on.
The distance you are racing and the time on feet.
Your running style.
Risks to injury
What drop?
Minimal or maximal?

Here’s our simple guide to selecting shoes:

1. Shoes can generally be split into ‘TRAIL’ or ‘FELL/MOUNTAIN’. Trail shoes tend to have more cushioning and are designed for hard packed trails such as canal towpath and forest track. Fell/Mountain shoes tend to have less cushioning but a more aggressive grip and are more suited to muddy tracks or running ‘off the paths’ on rough terrain. Wearing Fell/Mountain shoes could potentially cause problems on hard packed tracks due to the repeated impact and Trail shoes for example could potentially have insufficient grip and stability for severe ‘off track’ running.

2. Stability (how likely are you to twist your ankle) is better in Fell/Mountain shoes as they are lower to the ground (less cushioning), thereby improving balance, control and feel. However, Trail shoes don’t always need the same level of stability and control as a fell shoe as hard pack tracks and trails provide a more even and predictable surface than rocky, ‘off track’ routes.

3. Minimalist or ‘barefoot’ shoes have been popular in recent years, due largely to the book ‘Born to Run’. There is a current shift by shoe manufacturers away from the minimalist trend, towards over-cushioning. Minimalist shoes were popular as a means of encouraging runners to land on their forefoot, rather than their heel. But think carefully before going to an ‘over’ cushioned shoe or a minimalist shoe! This article may add perspective HERE.

4. You don’t need to buy ‘minimalist’ shoes to encourage forefoot running. Forefoot running may well be natural for you but a shoes ‘drop’ will encourage and promote a running style. The drop is the difference between the thickness of the heel and the thickness of the forefoot. For example, if the heel cushioning is 12mm thick and the forefoot 8mm thick, the drop is 4mm. The lower the drop and the more likely you are to run on the forefoot. The higher the drop, the more likely you are to heel strike. It’s not the amount of cushioning (minimal or maximal) which dictates forefoot or heel strike, it’s the difference between heel and forefoot. But be careful, don’t fall in to the trap of thinking low drop is best just because you see so many elite runners using this type of shoe. If in doubt, go for a 8mm drop shoe which sits nicely in the middle ground.

5. The current trend for over-cushioned shoes can include the ‘rocker system’. This encourages heel striking and a smooth roll onto the forefoot, rather than a harsh braking normally associated with heel striking.

6. Road shoes (and some trail/ mountain shoes) tend to fall into 2 distinct categories: Neutral V Support. People who pronate (roll in) excessively wear support and those who don’t wear neutral. Trail and Fell shoes tend not to come in both options, almost all are neutral and there are very few support options (but some do exist, the Salomon Seedcross a good example). If you are running over uneven terrain, your ankle position is rarely neutral, it’s only when you are repeatedly running on hard/flat surfaces (road or treadmill) that you can control your foot by choosing support or neutral shoes.

So when you head off to the store to purchase a pair of run shoes for off road, ask yourself some key questions.

What terrain will I be running on?
Do I require good cushioning or less cushioning?
What drop do I want (zero, 2, 4, 6, 8, 12 are standard) ?
Do I require a ‘precision’ fit in the toe box which provides more control or do I require a roomy toe box?
How far am I going to be running in these shoes?
Do I require any stability and support?

Remember, no one shoe will do all things well. That is why so many different shoes exist on the market. However, we don’t all have an unlimited budget. So in many scenarios, we often look for a one shoe fix. Some shoes are out there that do fit that ‘one shoe does all scenario,’ you just have to remember that usually when the trail gets very wet, very muddy or very technical, this is when the biggest compromise is made.

You only need to look at the recent ‘City Trail’ shoes or ‘Door to Trail’ shoes that are available and it doesn’t take long to realise that manufacturers also want to help you with that magic one shoe does all.

This website has many shoe reviews and here is a few of our most recent favourites:

Salomon S-Lab 4 SG HERE
Salomon S-Lab 4 HERE
Salomon Sense Mantra 3 HERE
The North Face HERE
Scott Supertrac HERE
Scott Trail Rocket HERE
Montrail HERE
inov-8 212 HERE
inov-8 Terraclaw HERE
inov-8 Baregrip 200 HERE

Skyrunning Dolomites SkyRace 2015 – Race Preview

Posted on July 16, 2015 by talkultra

600 athletes will take on the iconic Skyrunning Dolomites SkyRace on Sunday 19th July as the 2015 Skyrunner® World Series picks up pace hot on the heels of Zegama-Aizkorri. Azara Garcia and Tadei Pivk took top honours in Spain and they return to Italy looking for maximum points in the hope to win the 2015 series.

It’s going to be a serious battle though and one that will be hard fought.

The line up for the 2015 edition of the race is seriously impressive and we can guarantee a hot race both for the men and ladies as they race to the summit of Piz Boe and then descend as fast as possible back to the stunning Canazei.

Christel Dewalle (4th last year) has been injured recently but turned up at the last min in Val d’Isere just last weekend and raced the VK and made the podium. It’s an ominous sign, Christel is a fierce competitor over the shorter distances and you can expect her to contest the front of the race ‘IF’ her level of fitness is back on track.

Azara Garcia nailed Zegama-Aizkorri and therefore one has to expect her to be firing on all cylinders in Canazei. She raced the VK at Ice Trail Tarentaise last weekend but was out of the top 5, is that a sign that she may not be in 100% form?

Megan Kimmel ran a stunning race at Mont-Blanc Marathon last year and may well be a surprise package. She doesn’t race in Europe often and this therefore will make her a dark horse. One to watch!

Anna Comet Is on the start list but I don’t think she will run after placing 5^th at Ice Trail Tarentaise just last weekend. She said it was a below par performance and that she said she felt tired the whole race. No surprise after 2 great performances at Transvulcania Ultramarathon and Mont-Blanc 80km.

Emelie Forsberg (2nd last year) has won Transvulcania Ultramarathon and last weekend won Ice Trail Tarentaise convincingly. If Emelie races (likely I think) she has all the potential to make the podium but if she does, it will be because she can descend so well. This race is a pure up and down race and a short one (22km) for Emelie. She will have a real fight on her hands to make the podium. Expect a blistering descent as we saw at Mount Marathon in Alaska recently.

Laura Orgue (last years winner) may very well be the first lady to the summit of Piz Boe. Her climbing ability is quite incredible as she has shown time and time again on the VK circuit. However, her descending is not as good as some of the other ladies in the race and that is what makes this race so exciting. Should Laura be first to the summit, will she have enough of a gap to hold off the challengers? One year on from last years race and I am sure Laura has worked on this. A hot contender for victory and defending champion!

Elisa Desco climbs and descends with the best in the world and is a consistent performer over the Sky distance. This race at 22km is an ideal distance for her but I think she would like some flatter run sections to use her speed. At Zegama-Aizkorri she had a tough race and gave it everything, expect no less here!

Hanny Allston is the surprise package from the Southern Hemisphere and all my Aussie friends have been telling me ‘keep an eye on this lady!’ So, keep an eye on this lady. Hanny has had success early season and she will be looking to build on that in a European race.

Mira Rai is the Nepalese sensation who just won the Mont-Blanc 80km on the back of a string of other top 5 places. An incredible talent, this 22km race will almost certainly test her. Fast and furious is what is required and the learning curve may well be a steep one. One thing is for sure, Mira’s talent and smile will sine through.

Oihana Kortazar another hot contender for the podium who loves to race shorter distances. She can climb and descend with the best as her performances at Zegama-Aizkorri in recent years have shown. She placed 3^rd at the latest edition behind Azara Garcia and Paula Cabrezo.

Kasie Enman is the last hot contender and key podium challenger. Kasie has been racing in the US recently and just had a joint victory with Stevie Kremer at one of the latest US Skyrunning races – White Face SkyRace. Kasie won Trofeo Kima in 2014 and was pushing the pace in all the other Skyrunning races. An abundance of speed is key and the addition of great technical skills make Kasie a potential winner.

Magdalena Kozielska (5th last year) is not someone I know a great deal about. But the numbers speak for themselves, 5th last year!

Finally, Stephanie Jimenez (7th last year) is a consistent performer and strong performer over the shorter distance races. The Dolomites SkyRace is a stacked field and although we can expect a performance that adds to pressure to the front of the race, it would take a great performance to impact on the podium.

Maite Maiora may run? This hasn’t been confirmed yet. If she does, I would add her to one of the hot contenders for victory. In the last 18 months, Maite has learnt to race over the longer distances as well as excelling over the shorter distances. She placed 3rd last year in Canazei.

This race is too close to call! Below is a list of the entire elite field, I may have missed someone?

Manuel Merillas (4th last year) raised heads in 2014 and in 2015 we are all fully attentive of this young talent. A great run at Zegama-Aizkorri compensated Manuel for a below par performance at Transvulcania Ultramarathon. His recent 2^nd place behind Luis Alberto Hernando at Ice Trail Tarentaise (last weekend) confirmed his ability. However, does the Dolomites come too close from a big effort in Val d’Isere? I would normally tip Manuel for the win, especially in a race this short, I just wonder though if he will have that extra 5% missing?

Aritz Egea (8th last year) is on fire this year and his performances have gone up a notch. He has an outside chance of a podium place (3^rd) here at the Dolomites and if he has one of those days, he may well win. But the competition is fierce.

Michel Lanne produced a stunning run at Mont-Blanc Marathon last year and embraces a pure mountain race with the best of them. I do think that 22km is an ideal distance for him, maybe a little too short? He is a contender for sure.

Alexis Sevennec (5th last year) is always there or thereabouts and we can expect his presence to be felt almost certainly within the top 10, I am just not sure he has all that that is required to add pressure to the top 3 in this field but top 5 as last year is possible.

Ionut Zinca is one of the hot favourites for the victory as he was 2nd behind Kilian Jornet. A consistent performer over the Sky distance, he has the climbing and descending ability to dominate this race has he has done in the past. Odds on favourite for victory!

Tadei Pivk (3rd last year) nailed Zegama-Aizkorri and that elevates his odd for Canazei as a likely contender for the podium. Can he win? Of course he can.

Pere Rullan was a surprise 3^rd place at Zegama-Aizkorri and with valuable SWS points gained, we can be sure that he will be looking to keep that consistency going in Canazei.

Thorbjorn Ludvigsen (7th last year) may well push the front of the race. He excels at going uphill extremely quickly as he has proven at multiple VK’s on the circuit, particularly in Canazei. In addition, he raced the Dolomites SkyRace in 2014 and placed 7th.

My last hot favourite for the podium and victory is Brit, Tom Owens (12th last year). This race has Tom’s name written all over it. Straight up, straight down, as fast as you can. It’s just like a fell race which Tom excels at. Recently though, Tom has been racing the longer Skyrunning events which may impact on his short distance speed? I still think though that he is a podium contender and potential winner should all things go well.

Like the ladies’ race, the Dolomites SkyRace is bringing in a plethora of top male talent. There are 10 names below to keep an eye on and a full elite start list is listed below this post just in case I have missed anyone.

Hassan Ait Chaou
Jokin Lizeaga
Inaki Uribe-Etxebarria
Jessed Hernandez
Francesc Soler
Nil Cardona
Paolo Longo
~~Blake Hose will not run~~
Martin Gaffuri
Dai Matsumoto

As per usual you will be able to view images from the race with results and report on this website.

Follow on Facebook at facebook.com/iancorlessphotography on Instagram @iancorlessphotography on Twitter @talkultra

Skyrunning.com is the official resource for all things Skyrunning and you can access the website HERE, Facebook page HERE and Twitter HERE

*****

Lauri van Houten from the ISF writes about Friday’s VK below and your can read the ISF post HERE:

Tomorrow’s Vertical Kilometer® is headed by reigning world champion and 2014 record holder, Laura Orguè, fresh from her win at the recent Face de Bellevarde VK. The men’s field is led by Urban Zemmer, on the top rung of the 2014 ISF ranking.

The deep women’s field continues with Emelie Forsberg together with Salomon team mates Oihana Kortazar, Stephanie Jimenez, Kasie Enman and Paula Cabrerizio, the new Skyrunning European Vertical Champion; and top names Christel Dewalle (adidas) and Azara Garcia (Compressport) among others.

Urban Zemmer is accompanied on the La Sportiva team by top vertical specialists, Nejc Kuhar, Marco Moletto, Nadir Maguet and William Bon Mardion. Salomon will contribute Thorbjorn Ludvigsen and Remi Bonnet, and other top runners include Ferran Teixido (FEEC), Saul Padua Rodriguez, Eirik Haugsness (inov8) and many more…

*****

Elite Start List for the SkyRace:

CHRISTEL	DEWALLE
AZARA	GARCIA DE LOS SALMONES MARCANO
MANUEL	MERILLAS
LUCA	CARRARA
MATTEO	PILLER HOFFER
PAOLO	LAZZARA
MICHELE	VICARIO
FABIO	DELLA PIETRA
ANDREA	DE BONA
OSCAR	CASAL MIR
MARC	CASAL MIR
MEGAN	KIMMEL
EVA MARÍA	MOREDA GABALDÓN
ANTONIO	ROLDAN MERCADAL
JAN	HAVLICEK
ANETA	KOCOURKOVA
IVONA	KREJCIRIKOVA
TOMAS	LICHY
PETR	MIL
HASSAN	AIT CHAOU
DABID	GARCIA
IBAN	LETAMENDI
JOKIN	LIZEAGA
IÑAKI	URIBE-ETXEBARRIA
NAHIA	QUINCOCES
AITZIBER	IBARBIA
LEIRE	AGIRREZABALA
ELENA	CALVILLO
UXOA	IRIGOIEN
ARITZ	EGEA
JESSED	HERNANDEZ
PERE	RULLAN
PERE	AURELL
FRANCESC	SOLER
NIL	CARDONA
ERIC	MOYA
FRANCESC	MARTI
DIEGO	ARROYO MAZORRA
PALOMA	LOBERA
ANNA	COMET
MARTA	MOLIST CODINA
RAGNA	DEBATS
PAOLO	BERT
LISA	BUZZONI
CHIARA	GIANOLA
PAOLO	LONGO
MICHELE	TAVERNARO
CHRISTIAN	VARESCO
MAGDALENA	KOZIELSKA
ALEXANDER	CHERVYAKOV
NADEZDA	KOROLYATINA
EVGENY	MARKOV
DMITRY	MITYAEV
EKATERINA	MITYAEVA
NATALIA	NESCHERET
STANISLAV	SABOKAR
EMELIE	FORSBERG
BLAKE	HOSE
MICHEL	LANNE
THORBJORN	LUDVIGSEN
LAURA	ORGUE
TOM	OWENS
MIRKO	BERNER
ELISA	DESCO
MARTIN	GAFFURI
ALEXIS	SEVENNEC
IONUT	ZINCA
HANNY	ALLSTON
ANDREAS	KLINGLER
TADEI	PIVK
MARIA DIMITRA	THEOCHARIS

Bruno Brunod – Meeting a Skyrunning Legend

Posted on July 14, 2015 by talkultra

I left Val d’Isere yesterday in the shadow of the stunning Grand Motte. An exciting weekend of racing over, VK on Friday and Ultra on Sunday. This weekend I am in the Dolomites for the Dolomites VK and the legendary Dolomites SkyRace. With several days to kill but plenty of work to do, it was decided we would transit via Cervinia and the Matterhorn. After all it’s the home of Skyrunning.

Driving up through the valley leading to the impressive and dominating mountain, Marino (ISF President) pulls over to the right of the road and stops abruptly. “I think Bruno is working here?”

Bruno Brunod (along with Meraldi and of course Giacometti) is a legend in Skyrunning. He was and is the pioneer of the sport that Marino Giacometti created way back in the late 80’s and early 90’s. A builder by trade, Bruno moved away from running for 7 years but he is now back and in recent years he has run the Tor des Geants twice and returns again this year!

Monte Rosa, Aconcagua, Monte Elbert, Kilimanjaro and of course the Matterhorn. Bruno’s history in the sport has been a direct influence on the career on Kilian Jornet. In real terms, Bruno was instrumental in Kilian’s successful Matterhorn record in 2013. Bruno predicted (down to the minute) that Kilian would run 2 hours and 52 minutes. As we all know, Kilian hit the mark on the head (read my in-depth interview with Kilian HERE).

View Skyrunning records HERE

I have met Bruno before, but it was more in passing.

Bruno and Marino embrace each other as brothers, old friends, partners in crime; a mutual appreciation for what both have achieved in life.

“I am just going to go for a run,” says Bruno.

The two chat and I seize an opportunity to finally capture a couple of impromptu portraits. Bruno is a simple man and some would say shy, certainly when a camera is concerned.

It’s a case of seizing a moment but seizing a moment in a natural environment. In a ‘safe zone’ so to speak.

Having started work at 0700, grafting on a mountain house for 12 hours, Bruno will now head off on to the trails for a 90 minute run.

Tor des Giants is not far away!

And with a ‘Ciao!’ he is gone.

Scott Jurek completes the masterpiece in a new CR! #SJAT15 #AppalachianTrail

Posted on July 12, 2015 by talkultra

A creation that has been given much critical praise, especially one that is considered the greatest work of a person’s career or to a work of outstanding creativity, skill, or workmanship.

Scott Jurek called it his masterpiece and rightly so. We can all now look back at his incredible 2200 mile journey along the Appalachian Trail from Springer Mountain in Georgia to Mount Katahdin in Maine and acknowledge what he has achieved. Jennifer Pharr Davis had set the benchmark in 2011 in a time of 46 days 11 hours and 20 minutes for a supported thru hike. The speed hike record, unsupported is held by Mathew Kirk in a time of 58 days 9 hours and 40 minutes.

Scott Jurek completed the AT on July 12th 2015 in a time of:

46 days 8 hours 8 minutes*

time must be confirmed and ratified*

Undertaking the AT is a serious business. The demands that are placed on all involved are huge, you only need to ask Karl Meltzer what is required and he will tell you. It’s a beast and one that mustn’t be rushed in to. (Listen Karl’s in-depth chat on Scott and the AT on Ep90 HERE of Talk Ultra)

Months if not years of preparation go into a record so it came as a surprise when Scott Jurek announced on May 27th:

Embarking on a big adventure tomorrow, something I’ve always wanted to do. The time is now!

What has followed is an incredible journey. I encourage you to read my post HERE before continuing on.

What is the AT?

*The Appalachian National Scenic Trail, generally known as the Appalachian Trail or simply the A.T., is a marked hiking trail in the eastern United States extending between Springer Mountain in Georgia and Mount Katahdin in Maine. The trail is approximately 2,200 miles (3,500 km)^[a] long, though the precise length changes over time as parts are modified or rerouted. The trail passes through the states of Georgia, North Carolina, Tennessee, Virginia, West Virginia, Maryland, Pennsylvania, New Jersey, New York, Connecticut, Massachusetts, Vermont, New Hampshire, and Maine. The path is maintained by 31 trail clubs and multiple partnerships, and managed by the National Park Service and the nonprofit Appalachian Trail Conservancy. The majority of the trail is in forest or wild lands, although some portions traverse towns, roads and farms.

The Appalachian Trail is famous for its many hikers, some of whom, called thru-hikers, attempt to hike it in its entirety in a single season. Others have managed to perform a “round-trip” of the trail where they thru-hike from one end to the other and then turn around to thru-hike the trail the other way, otherwise known as a “yo-yo.” Many books, memoirs, web sites and fan organizations are dedicated to these pursuits.

An unofficial extension known as the International Appalachian Trail continues north into Canada and to the end of the range, where it enters the Atlantic Ocean. Other unofficial extensions head south into Florida, creating what is known as the Eastern Continental Trail.

The Appalachian Trail, the Continental Divide Trail, and the Pacific Crest Trail form what is known as the Triple Crown of long–distance hiking in the United States.*

                         *content ©wikipedia

Below is a bow-by-blow account of Scott’s AT record as posted on his Facebook page in words and images. I don’t need to say more. What Scott has achieved is quite incredible. Bravo!

All content below is ©scottjurek and ©luisescobar #SJAT15

May 28^th

Image ©luisescobar

Appalachian Trail Day 1 in the books! Departed Springer Mountain at 5:56am EDT, arrived at Unicoi Gap, 13:16:42 elapsed time. 52.9 miles, 11,400′ ascent and 12,100′ descent. Lots of fog and a little light rain early, then sun and mega humidity. Finding my groove and feeling good. Patience is key; it’s a long way to Maine! Hoping to have live tracking tomorrow.

May 29^th

Appalachian Trail Day 2 check! Departed Unicoi Gap at 5:49am EDT, arrived at Rock Gap, at 7:14pm EDT, 13:25:28. 53.0 miles, 12,942′ ascent and 12,230′ descent.

May 30^th

Going into the sunset hours tonight. After lots of rain today and a stiff dose of North Carolina Gnarl—aka long climbs and burly descents— this sunset on Bushnell Knob, 3,697′ is a welcome relief. 8:30pm, 48 miles in and 4 more to go!

May 31^st

Image ©luisescobar

Appalachian Trail Day 4: Service was limited in Smokies and another long day on the trail. These mountains are making me earn it! Departed Yellow Creek Gap at 5:49am EDT, arrived at Newfound Gap, at 9:20pm EDT, 15:29:22. 48.5 miles (Garmin had 50.6), 13,694′ ascent and 11,702′ descent. Entered another state, Tennessee and did 40 miles in Great Smoky Mountains National Park. Had rough 4 hours midday and was so sleepy. It’s been hard sleeping at night due to fatigue in the legs. Took a 20-minute nap near Spence Field Shelter and came back to life. Got up the observatory tower for 360-degree views of the Smokies. Very impressed with the mountains here!

June 1^st

Image ©luisescobar

Appalachian Trail Day 5 update: Started the day with old and new friends at Newfound Gap at 6:49am EDT, arrived at Lemon Gap at 11:04pm EDT, 16:15:59. 52.7 miles, 11,627′ ascent and 11,702′ descent. Enjoyed seeing the rest of the Smokies and got a good dose of thunderstorms well into the night. No cell reception from Lemon Gap, hence the delay. Hoping I can end a little earlier tonight to catch up on some sleep!

June 2^nd and 3^rd

Appalachian Trail Days 6 & 7: Got my first real shower today instead of sponge baths at the van all week. Covered over 300 miles in 6 days, the most I have ever done in a week and feeling some effects. Monday morning departed Lemon Gap at 5:53am EDT, arrived at Devil Fork Gap, at 10:07pm EDT, 16:14:28, 49.4 miles, 11,958′ ascent and 12,103′ descent. Last night my left quad developed a severe strain due to compensating for my right patella femoral joint (kneecap) that became irritated coming down from the Smokies. Today I walked into Erwin, TN from Devil Fork Gap, 33.1 miles. Staying positive and need to get the quad back in order over the next two days. Otherwise I’m enjoying being out on the trail and meeting more thru hikers. I got to spread a little trail magic today to “No Poles” who needed a new pair of shoes and I had an extra pair of Brooks Running Cascadias. Onward!

June 4^th

Appalachian Trail Day 8 update: Yesterday was National Running Day and I found it ironic that I couldn’t run. Hope you all ran some miles for me! I had a good time on the trail, started in Erwin, TN at River Rd/Unaka Springs Rd 6:15am EDT, ascent 10,019′, descent 6414′, 37 miles to Carvers Gap at 9:27pm. 15:12:48 my knee and quad are slowly starting to rebound, it was good to have more ascent than descent. Today is a lot of downhill so we’ll see how everything holds up.

Photo from last night’s sunset on Roan Mountain, the 5th highest point on the AT. I didn’t know that several of the highest peaks are in the South!

June 5^th

Appalachian Trail Day 9 update: Yesterday morning leaving Carvers Gap had some of the best views I’ve seen so far from several open balds, a really beautiful section. Departed at 6:16am, ascent 7568′, descent 10,485′, arrived at Dennis Cove Rd at 8:22pm, 38.8 miles total 14:06:52

June 6^th

Appalachian Trail Day 10 update: Crossing a state border is always a thrill as it marks definitive progress. Stoked to make it to Virginia! Departed Dennis Cove Rd at 6:13am, ascent 10,088′, descent 10,495′, arrived in Damascus,10:07pm, 50.3 miles, 15:54:15. Huge thank you to The Duck House for putting us up last night and to the locals who joined me for some miles today and gave Jenny the morning off. No wonder they call this the “friendliest town on the AT!”

June 7^th

They say a picture is a thousand words. El Venado and The Jurker are back!

June 9^th

Appalachian Trail Day 14: This is Jenny Jurek checking in for Scott. He wanted me to post an update for him since he hasn’t had cell service the last 3 nights. Day 11 Damascus to Fox Creek, over the high point of Virginia, Mt Rogers, and saw the wild ponies at Massie Gap, 41.4 miles. Day 12 Fox Creek to VA 625, 51.8 miles. Day 13 VA 625 to Dismal Falls got to run with Clark Zealand in the morning and stopped by the party at the falls in the evening, 48.4 miles. Day 14, today he has two 20+ mile unsupported sections and we should be in Roanoke tomorrow where he can hopefully post another update.

Yes, I’m trying to fatten him up so we do appreciate all the vegan treats people have been bringing him. Thank you! PS if you ever see me in a McDonalds parking lot it’s because they have free Wi-Fi!

June 11^th

Appalachian Trail Day 16: Good morning from Roanoke! Started up to McAfee Knob today with a great group of locals and the Fleet Feet Sports Roanoke crew, thank you! Day 14 started at Dismal Falls and ended on a rocky and technical route to VA 613 Mountain Lake Rd, 51.6 miles. Day 15 was a hot/humid morning with a fun scramble off of Dragons Tooth and cooler temps to end at VA 311, 46 miles. Knee is feeling good and I am enjoying Virginia so far!

June 13^th

Milestones: Came upon these on the trail as I was making my way to Highway US 60 in the dark, finishing another hot and humid 50-mile day. Hard to believe we are over 800 miles into this 2,189-mile journey!

June 15^th

Appalachian Trail Day 20: Started the morning run with an old friend at mile 905.8 in Shenandoah National Park. Karl “Speedgoat” Meltzer has attempted to break the AT record twice and will give it one more go next year. Super psyched to share some miles and catch up with this guy who knows a thing or two about the trail ahead.

June 16^th

Image ©luisescobar

Appalachian Trail Day 17 crossed the longest footbridge on the AT over the James River and ended at US 60, 50.4 miles.

Day 18 lots of climbing up to Bald Knob, The Priest and Three Ridges and took a swim in the Tye River during the heat of the day, finished at Humpback Gap, 47.5 miles.

Day 19 entered my second National Park and welcomed the smoother footing through Shenandoah to Skyline 66.7, 51.9 miles.

Day 20 welcomed a nice breeze and my second mama bear sighting with two cubs on the trail, finished at Hogwallow Gap, 54.2 miles. Today is a new day!

Day 21: Three weeks! A quick recap of the last few days: Day 16 started at VA 311 and rolled into Jennings Creek, 48 miles.

June 17^th

Live from I70 footbridge, mile 1035 of the Appalachian Trail. Hard to believe if I headed west I’d be home in Boulder/Denver. Feels good to be hitting familiar latitudes!

June 18^th

Completed the four state challenge yesterday: Virginia, West Virginia, Maryland and Pennsylvania in a day. Made it to PA in the daylight and finished a 49 mile day after 54 and 57 mile days. First time in a while that I’ve finished before dark, feels so good! Maryland was a little training gym for the rocks of Pennsylvania!

June 19^th

This happened yesterday: HALFWAY!

June 22^nd

Appalachian Trail Day 21 started at Hogwallow Gap in Shenandoah National Park and ended at a road construction site at Keys Gap, 57.1 miles.

Day 22 Rickey Gates joined the team for two days on his way to Mount Washington Hill Climb; it’s always nice to see another familiar face. I completed the four state challenge (VA, WV, MD, PA) and met a lot of great folks including a big group from the Appalachian Trail Conservancy, finished in light rain at Old PA 16, 49.5 miles.

Day 23 crossed the official halfway point and ended at the ATC Mid-Atlantic Regional Office, 54.7 miles.

Day 24 so many great people all day kept me going to Greenpoint School Rd, 59.7 miles.

Day 25 ran through Hurricane Bill into the night over some rocky terrain to Hawk Mountain Rd, 52.3. My buddy Russell brought me Thai food from NYC and Vegan Treats delivered two boxes of out of these world desserts, which made everything better.

Today, I slept in! Ran with Glen Redpath, Nathan Echols and a bunch of locals all day and cut it short at Wind Gap to catch up on sleep, 45.5 miles.

Day 26: Happy Summer Solstice! It’s an AT tradition to hike naked today but my fear of ticks got the better of me. Good night!

June 23^rd

Appalachian Trail Day 27 started at Wind Gap, entered the state of New Jersey, took a nap, and finished way past my bedtime at High Point State Park, 58.3 miles.

Day 28: I startled a large black bear this morning and then came upon “Mama Bear” and her 3 kids “Strongman” and “Little Butt” (5 year old twins) and “Spicy Guy” age 11. They thru-hiked from Springer Mt to Harpers Ferry last year and this year are completing the second half to Katahdin completely self supported. Trail tough kids, built to last!

June 24^th

Appalachian Trail Day 29: Just ran over the lowest point of elevation on the entire AT, the Bear Mountain Zoo at 124′ (38m), right before crossing over the Hudson River. Kinda gives a new meaning to one of my favorite album’s opening lyric “New York, I love you, but you’re bringing me down.”

Amazing to be back in the Empire State, thanks for the love! Can somebody please bring me a vegan cinnamon roll from Peace Food Cafe?

June 25^th

Throwback Thursday to Day 4 of the Appalachian Trail running across Fontana Dam, TN with the love of my life. Without her this journey would be impossible. She is my lifeline and makes sure this ship keeps heading north. Jenny inspires me to keep putting one foot in front of the other when it seems impossible. Hard to believe how far we’ve come, Day 30 today! This one is for you babe!

June 26^th

Appalachian Trail Day 30: Almost through Connecticut and onto Massachusetts tomorrow!

June 27^th

Sunset from unnamed pond. The last two days in Connecticut and Massachusetts I’ve been noticing the subtle transitions to New England and the Northeast. Good night from Bear Mountain Road, MA!

June 28^th

Appalachian Trail Day 33: A storm greeted me last night and sent me off this morning at the top of Mt Greylock (3491′) the highest point in Massachusetts. Strong winds blew several trees down on the trail and I saw a large porcupine under one of them. Hoping this weather doesn’t hang around too long as I head into Vermont, or as the local hikers say, “Vermud.”

June 29^th

Happy Monday Morning! Everyday on the trail I eat at least one smoothie or shake, as it’s an efficient way to down calories and protein. Here is one of my favorite summer recipes, Avocado Key Lime Pie. Since this one is more like a dessert, I prefer to eat it in a bowl! So Delicious Dairy Free is having a Celebrity Shake Off and if my recipe receives the most votes they will donate $25,000 to my charity of choice Every Mother Counts. Please help support this amazing organization that helps make pregnancy and childbirth safe for mothers around the world. Vote today!

June 30th

July 1^st

Appalachian Trail Day 36: It’s been the rainiest June in Vermont in 130 years so it’s only fitting that my last few miles were in a torrential downpour. Yesterday was a rough one but I was pumped to cross my second to last state line this morning. Hello New Hampshire!

July 3^rd

Appalachian Trail Day 38: Twenty-minute predawn cat nap after an epic all-nighter from NH 25A to Galehead Hut in the White Mountains, 48.4 miles. Surreal traveling over granite mountains under a waning moon. Good times with Timmy O’Neill, Andrew Drummond and former AT FKT record holder Andrew Thompson who joined us for some miles and imparted his sage wisdom. Huge thank you to the guys who found us on the trail bearing gifts of avocado maki and vegan pizza!

July 4^th

Rise and shine!

July 5^th

Appalachian Trail Day 39: Perfect temps and views from the Northern Presidential Traverse on Independence Day, I’ve been looking forward to this section and it did not disappoint. Happy 4th, everyone!

July 6^th

Appalachian Trail Day 40: Coming to you live from the magic hour in MAINE!!!

July 8^th

Appalachian Trail Day 43: 2000 miles down, 189.2 to go. Getting closer!

July 9^th

Appalachian Trail Day 44: Kennebec River crossing this morning with my buddy Topher Gaylord. Reminded me of being a kid again! HUGE thank you to Adventure Bound John and Mandy for making this possible.

July 12th

Appalachian Trail Day 46: My first view of Katahdin today, hard to put into words.

July 12th – Part 2

Appalachian Trail Day 46.5: Yes, this is happening.

******

Follow Scott Jurek on Facebook HERE

Website HERE

Purchase his book HERE

You can read all about the AT HERE

Ice Trail Tarentaise 2015 – Skyrunning European Championships

Posted on July 12, 2015 by talkultra

Emelie Forsberg & Luis Alberto Hernando

2015 Skyrunning European Champions

Luis Alberto Hernando and Emelie Forsberg do the double! Skyrunning World Champions (2015) and now 2015 Skyrunning European Champion at the Ice Trail Tarentaise, Val d’Isere.

Following on from respective Transvulcania Ultramarathon victories, the dynamic duo of Hernando and Forsberg once again showed the Skyrunning ultra runners that they are the ones to beat.

Hernando was pushed close by rising star Manuel Merillas whereas Forsberg had a clear run to the line despite finding the conditions tough.

Magdalena Laczak fulfilled her potential by taking the 2^nd place on the ladies podium and it was a blast from the past Anna Strakova put in a final surge for the final podium spot.

In the men’s race, Fulvio Dapit looked certain to take the final podium place but complained his legs were shot on the final climb. Clement Molliet seized an opportunity and relegated Dapit off the podium.

RACE LEADERS

1 – Luis Alberto HERNANDO 07:43:00

2 – Manuel MERILLAS MOLEDO 07:50:27

3 – Clement MOLLIET 07:54:29

WOMEN RACE LEADERS

1 – Emelie FORSBERG 09:17:21

2 – Magdalena LACZAK 09:30:37

3 – Anna STRAKOVA 09:48:46

More news and a detailed race report to follow.

Ice Trail Tarentaise 2015 Pre Race Presentation

Posted on July 11, 2015 by talkultra

It’s a hot weekend in Val d’Isere! So hot that the ice Trail Tarentaise may well become the ‘Trail Tarentaise.’ Of course snow does still exist on the course but in comparison to 2014 and in particular 2013, this years #ITT will be very different.

Today, the top contenders were introduced to the assembled crowds. Luis Alberto Hernando has no 1 as the ‘hot favourite’ and Emelie Forsberg has no 2, as the 2x defending champion.

Racing gets underway at 0400 tomorrow (Sunday) and the first finisher in Val d’Isere is expected at approximately 11:30.

A 65km course with 5000m +/-runners will pass over Grand Motte 3633m, Col Fresse 2576m, Charvet, 2400m, Col de la Rocheure 2911m, Col Fours 2976m, Col Pers 3009m, Aiguille Pers 3386m, Col de L’Iseran 2700m and then through the Tunnel Lessieres 3000m before a fast descent to the finish.

You can read a full race preview HERE

Expect Luis Alberto to have strong competition from Manuel Merillas, Franco Colle and Fabien Antolinus and Emele to be pushed by Maud Gobert and Anna Comet.

Follow online LIVE via @skyrunning_com and via http://itt.livetrail.net

Kilomètre Vertical Face De Bellevarde 2015 – Val d’Isere

Posted on July 10, 2015 by talkultra

Val d’Isere has a great history with the Vertical Kilometer, way back in ‘96’ the ISF were the first to organize a VK here!

A time lapse of 9-years and Val d’Isere re connected with the ethos of the VK using the Olympic Bellevarde Face in 2014. For many years, Marco De Gasperi held the VK world record here of 34-minutes and 41-seconds until the Italian was dethroned by a fellow countryman and VK specialist; Urban Zemmer.

The Vertical Kilometer has traditionally started at the foot of the Olympic Bellevarde face on “the board” in the heart of the Parc des Sports Charles Diebold in the center Val d’Isere.

The route then takes the greater part of what was the route of the men’s downhill Olympic Winter Games ski route (1992), won by Austrian Patrick Ortlieb.

It’s a tough course; 2.9Km’s in length and reaches an altitude of 2809m. Average gradients over the course are 35%, however, in places it reaches 63% as presented in the first hundred meters.

Including steep passages at 49% and 56% gradient, the sting comes with the famous passage of the Columbine at 55%. Followed by gentle slopes of the Great Wall (51%) a refreshment station is provided before the push to the line passing ‘Catherine Dent’ (50%) and then a finish loop passes the Bellevarde restaurant and the arrival is at a wooden start cabin at an altitude of 2809m.

Previous Records:

Men: Marco DE GASPERI (ITA) en 34’51” (2003)

Women: Antonella CONFORTOLA (ITA) en 42’48” (2002)

GONON and ORGUE shine on a sunny day in Val d’Isere

Following on from the Chamonix vertical kilometre, François Gonon today once again showed his competition a clean pair of heels to take victory in the 2015 Kilomètre Vertical Face De Bellevarde. Powering up the climb with hands-on-knees, Gonon was one of the few participants in the race not using poles. A disadvantage many thought but Gonon proved everyone wrong and won the race in true style in a time of 35:09.

Yoann Sert placed 2nd and 2014 winner Nejc Kuhar placed 3rd but it was a close race, the duo were separated by seconds! 35:53 to 35:58.

VK races often have different start procedures. For example in Chamonix, runners depart every 30-seconds. In the Dolomites (next weekend) a series of small group starts will take place with approximately 25 runners per group. In Val d’Isere it was an individual start. This can prove difficult! Similar to the race of truth in the Tour de France, the runners must pace themselves and judge their effort over 1000m not knowing if they are gaining or loosing time.

In the ladies race, Laura Orgue one again showed supreme climbing ability in winning the ladies race and in doing so set a new course record! Antonella Confortola’s 2002 time of 42:48 has now been reset at 40:57.

Christel Dewalle has been struggling with injury recently and although on the start list we were under the impression that she would not start. Her decision to race was a good one! Dewalle placed 2nd in 41:16 which also broke the old course record.

The final ladies podium place went to Vanesa Ortega who completed the distance in 44:05.

Stats:

Finish Elevation: 2 809 m

Length: 2 905 m

Altitude gain: 1000 m

Maximum Gradient: 63 %

Minimum Gradient: 15 %

Average Gradient: 35 %

The Vertical Kilometer Bellevarde Face is part of the 2015 Skyrunner® World Series and will be followed by the Ice Trail Tarentaise 2-days later (preview for the ITT HERE)

Episode 90 – Jurek on the #AT, Krar, Kimball, Ayre, Kremer

Posted on July 10, 2015 by talkultra

Episode 90 of Talk Ultra is playing catch up. Yes folks we missed a show… Speedgoat discusses Scott Jurek on the AT. We talk Western States and have an interview with Rob Krar. We have some Richtersveld Wildrun chat from South Africa with Nikki Kimball and Georgina Ayre. We also speak to Stevie Kremer on Ultra Skymarathon Madeira. Talk Training, the News and Niandi co-hosts.

Speedgoat discusses Scott Jurek’s AT attempt

NEWS

Help Nepal – Nepal images ‘FACES of NEPAL’ – order a print and all funds donated to Nepal charities https://iancorless.org/2015/04/28/nepal-appeal-nepalearthquake/

WSER

Magdalena Boulet 19:05:21
Kaci Lickteig 19:20:31
Stephanie Howe 19:32:58
Aliza Lapierre 19:43:22
Emma Roca 20:12:00
Nicole Studer 20:19:56
Sally McRae 20:27:33
Caroline Boller 21:44:11
Erika Lindland 21:47:25
Nikki Kimball 22:01:55

Rob Krar14:48:59
Seth Swanson15:17:28
Jared Hazen15:37:55
Gediminas Grinius15:40:55
Thomas Lorblanchet15:56:32
Julien Chorier16:34:43
Ian Sharman16:44:27
David Laney17:01:37
Andrew Tuckey17:19:17
Paul Terranova17:43:17

Mont-Blanc 80k

Alex Nichols 10:31
Franco Colle 11:03
Andy Symonds 11:04

Mira Rai 12:32
Anna Comet 12:54
Hillary Allen 13:11

FKT for Gary Robbins – In Washington on the 95-mile Wonderland Trail around Mount Rainier, Gary Robbins ran 18:52 to cut just over two hours from Kyle Skaggs’s previous supported record, which had stood since 2006.

RICHTERSVELD WILDRUN

Thabang Madiba 13:55:38
Dayle Wheeler 15:16:24
Filippo Faralla 16:46:25

Katya Soggot 15:26:57 (3^rd overall)
Nikki Kimball 16:31:20 (4^th Overall)
Karoline Hanks 16:46:19 (5^th overall)

INTERVIEWS with Nikki Kimball and Georgina Ayre

USM – Ultra SkyMarathon Madeira

Stevie Kremer 7:33:373
Ester Alves 8:14:45
Lucia Franco 9:01:53.

Ricky Lightfoot 6:09:56
Clemente Mora 6:17:22
Nuno Silva 6:24:57

INTERVIEW with Stevie Kremer

Mount Marathon Alaska

Emelie Forsberg 47:48 new CR
Allison Ostrander 50:28
Christy Marvin 52:59

Kilian Jornet 41:48 new CR
Rickey Gates 42:56
Jim Shine 43:11

Hardrock 100 – preview HERE

TALK TRAINING

MARC LAITHWAITE (listen to Waterlogged w/ Tim Noakes HERE)

INTERVIEW

ROB KRAR

UP & COMING RACES

Australia

Queensland

3 Marathons in 3 Days | 126 kilometers | July 10, 2015 | website

Gold Coast Kokoda Challenge | 96 kilometers | July 18, 2015 | website

Victoria

You Yangs 50K Trail Run | 50 kilometers | July 19, 2015 | website

Belgium

Wallonia

ASICS Xtrails – Red Bull Trail Sprinter Houffalize – 110 km | 110 kilometers | July 10, 2015 | website

ASICS Xtrails – Red Bull Trail Sprinter Houffalize – 77 km | 77 kilometers | July 10, 2015 | website

Bulgaria

65km Tryavna Ultra | 65 kilometers | July 11, 2015 | website

Canada

Alberta

Sinister 7 Ultra | 100 miles | July 11, 2015 | website

British Columbia

Broken Goat 50K | 50 kilometers | July 18, 2015 | website

Ontario

The North Face Endurance Challenge Ontario 50 Km | 50 kilometers | July 18, 2015 | website

The North Face Endurance Challenge Ontario 50 Mile | 50 miles | July 18, 2015 | website

Quebec

50 km | 50 kilometers | July 11, 2015 | website

Finland

Lapland

NUTS Midnight Sun Trail Ultra 125 km | 125 kilometers | July 24, 2015 | website

France

Alpes-Maritimes

Neander-Trail | 50 kilometers | July 11, 2015 | website

Corrèze

L’EDFi du Lac | 100 kilometers | July 11, 2015 | website

Le Tour du Cardant | 65 kilometers | July 11, 2015 | website

Finistère

100 km de Cléder | 100 kilometers | July 12, 2015 | website

Gard

Grand trail Stevenson 126 km | 126 kilometers | July 11, 2015 | website

Grand trail Stevenson 144 km | 144 kilometers | July 11, 2015 | website

Grand trail Stevenson 179 km | 179 kilometers | July 11, 2015 | website

Grand trail Stevenson 224 km | 224 kilometers | July 11, 2015 | website

Grand trail Stevenson 55 km | 55 kilometers | July 11, 2015 | website

Haute-Corse

Restonica Trail – 68 km | 68 kilometers | July 11, 2015 | website

Ultra Trail di Corsica | 105 kilometers | July 10, 2015 | website

Haute-Garonne

Aneto 3404 | 60 kilometers | July 12, 2015 | website

Haute-Savoie

L’intégrale | 77 kilometers | July 19, 2015 | website

Haut-Rhin

Trail du Pays Welche | 50 kilometers | July 12, 2015 | website

Isère

Maratrail des Passerelles du Monteynard | 55 kilometers | July 19, 2015 | website

Jura

Un Tour en Terre du Jura – Jour 1 | 55 kilometers | July 11, 2015 | website

Un Tour en Terre du Jura – Jour 2 | 55 kilometers | July 12, 2015 | website

Un Tour en Terre du Jura – L’intégrale | 110 kilometers | July 11, 2015 | website

Lozère

Grand trail Stevenson 110 km | 110 kilometers | July 12, 2015 | website

Grand trail Stevenson 59 km | 59 kilometers | July 13, 2015 | website

Grand trail Stevenson 65 km | 65 kilometers | July 12, 2015 | website

Pyrénées-Atlantiques

Grand trail de la Vallée d’Ossau | 73 kilometers | July 18, 2015 | website

Savoie

Ice Trail Tarentaise Val d’Isère | 65 kilometers | July 12, 2015 | website

Ultra Trail du Beaufortain | 105 kilometers | July 18, 2015 | website

Germany

Rhineland-Palatinate

Bärenfels Ultra Trail | 64 kilometers | July 11, 2015 | website

Greece

Kronion Ultra | 70 kilometers | July 18, 2015 | website

Guadeloupe

Rèd Mammel | 50 kilometers | July 24, 2015 | website

Ultra Transkarukera | 120 kilometers | July 24, 2015 | website

Iceland

Laugavegur Ultra Marathon | 55 kilometers | July 18, 2015 | website

India

Jammu and Kashmir

ZENchallenge Ladakh – 100K | 100 kilometers | July 18, 2015 | website

Ireland

Leinster

Stonemad Multi Stage Marathon – Day 1 Ultra Marathon | 62 kilometers | July 11, 2015 | website

Stonemad Multi Stage Marathon – Day 2 Ultra Marathon | 55 kilometers | July 12, 2015 | website

Italy

Piedmont

Grand Raid International du Cro-Magnon | 130 kilometers | July 11, 2015 | website

Trail del Marguareis | 80 kilometers | July 11, 2015 | website

Tre Rifugi Val Pellice Trail | 54 kilometers | July 12, 2015 | website

Trentino-Alto Adige/Südtirol

Südtirol Ultra Skyrace – 121 km | 121 kilometers | July 24, 2015 | website

Südtirol Ultra Skyrace – 66 km | 66 kilometers | July 24, 2015 | website

Veneto

Asolo 100 km | 100 kilometers | July 18, 2015 | website

Asolo 50 km | 50 kilometers | July 18, 2015 | website

Japan

Oxfam Trailwalker Japan | 100 kilometers | July 11, 2015 | website

Mauritius

Xtreme Dodo Trail | 50 kilometers | July 12, 2015 | website

Poland

TriCity Trail 80+ | 80 kilometers | July 12, 2015 | website

Portugal

Ultra-Trail Douro e Paiva 60km | 60 kilometers | July 12, 2015 | website

Romania

Marathon 7500 Elite | 90 kilometers | July 17, 2015 | website

Russia

TransUral | 160 kilometers | July 15, 2015 | website

Slovakia

Nízkotatranská stíhačka | 100 kilometers | July 18, 2015 | website

South Africa

Rhodes Trail Run | 52 kilometers | July 11, 2015 | website

Spain

Andalusia

Ultra Sierra Nevada | 103 kilometers | July 18, 2015 | website

USN Trail | 62 kilometers | July 18, 2015 | website

Basque Country

Ehunmilak | 168 kilometers | July 10, 2015 | website

G2handiak | 88 kilometers | July 10, 2015 | website

Castile and León

Gredos Infinite Run – 120 km | 120 kilometers | July 11, 2015 | website

Catalonia

BUFF® Epic Trail Aigüestortes – 105 km | 105 kilometers | July 11, 2015 | website

Cadí Ultra Trail | 80 kilometers | July 11, 2015 | website

Ultra Trail Valls d’Àneu | 92 kilometers | July 18, 2015 | website

Sweden

Swedish Alpine Ultra | 107 kilometers | July 11, 2015 | website

Switzerland

Berne

Eiger Ultra Trail E101 | 101 kilometers | July 18, 2015 | website

Eiger Ultra Trail E51 | 51 kilometers | July 18, 2015 | website

Valais

Trail Verbier St-Bernard – 110 km “La boucle” | 110 kilometers | July 11, 2015 | website

Trail Verbier St-Bernard – 61 km “La traversée” | 61 kilometers | July 11, 2015 | website

Turkey

Gökhan Türe Ultra | 90 kilometers | July 23, 2015 | website

Long Course | 75 kilometers | July 23, 2015 | website

Medium Course | 60 kilometers | July 23, 2015 | website

United Kingdom

Buckinghamshire

Chiltern Ultra Challenge “Intro” 50km Ultra | 50 kilometers | July 18, 2015 | website

East Riding of Yorkshire

The Montane Lakeland 100 | 100 miles | July 24, 2015 | website

Essex

Saffron Trail Ultra | 70 miles | July 18, 2015 | website

Glasgow City

Clyde Stride Ultra Marathon | 40 miles | July 18, 2015 | website

Hertfordshire

Fairlands Valley Challenge – 50km | 50 kilometers | July 19, 2015 | website

Kent

The 50 Mile Challenge | 52 miles | July 19, 2015 | website

North Yorkshire

Lyke Wake Race | 42 miles | July 11, 2015 | website

Oxfordshire

Race to the Stones | 100 kilometers | July 11, 2015 | website

Scotland

Run the Blades | 50 kilometers | July 18, 2015 | website

Shropshire

Wenlock Olympian Run | 50 miles | July 18, 2015 | website

Wenlock Olympian Walk | 50 miles | July 18, 2015 | website

Somerset

Ham & Lyme 100k | 100 kilometers | July 11, 2015 | website

Ham & Lyme 50k | 50 kilometers | July 11, 2015 | website

USA

Arizona

Solemates’ CYA 100 | 100 miles | July 11, 2015 | website

California

CTR Lake Chabot Train Run 50 km (Jul) | 50 kilometers | July 19, 2015 | website

Golden Gate Trail Run 50 km (summer) | 50 kilometers | July 11, 2015 | website

Mt. Disappointment 50K Endurance Run | 50 kilometers | July 11, 2015 | website

Mt. Disappointment 50 Mile Endurance Run | 50 miles | July 11, 2015 | website

Northshore 50K Trail Run | 50 kilometers | July 19, 2015 | website

Pacifica 50 km | 50 kilometers | July 12, 2015 | website

Rancho Canada del Oro and Calero Park 50K | 50 kilometers | July 18, 2015 | website

Santa Barbara 100K | 100 kilometers | July 11, 2015 | website

Santa Barbara 100 Mile | 101 miles | July 11, 2015 | website

Psycho Psummer 50K | 50 kilometers | July 11, 2015 | website

Maine

Down East Sunrise Trail Team Relay | 102 miles | July 24, 2015 | website

Maryland

Rosaryville 50k Trail Runs | 50 kilometers | July 19, 2015 | website

Montana

Devil’s Backbone 50 Miles | 50 miles | July 18, 2015 | website

Thunderbolt Creek 50 Km | 50 kilometers | July 18, 2015 | website

Nevada

Tahoe Rim Trail 100M | 100 miles | July 18, 2015 | website

Tahoe Rim Trail 50K | 50 kilometers | July 18, 2015 | website

Tahoe Rim Trail 50M | 50 miles | July 18, 2015 | website

Oregon

50K | 50 kilometers | July 12, 2015 | website

Mt Hood Pacific Crest Trail Ultramarathon | 50 miles | July 11, 2015 | website

Relay | 69 miles | July 18, 2015 | website

South Carolina

Cremator 50 Mile Endurance Run | 50 miles | July 18, 2015 | website

Texas

El Scorcho | 50 kilometers | July 19, 2015 | website

Muleshoe Bend – 60k | 60 kilometers | July 18, 2015 | website

Utah

Skyline Mountain 50 Trail Run | 50 miles | July 11, 2015 | website

Ultra Adventures Capitol Reef 100 Mile | 100 miles | July 10, 2015 | website

Ultra Adventures Capitol Reef 50K | 50 kilometers | July 11, 2015 | website

Ultra Adventures Capitol Reef 50 Mile | 50 miles | July 11, 2015 | website

Vermont

Vermont 100k Endurance Race | 100 kilometers | July 18, 2015 | website

Vermont 100 Mile Endurance Race | 100 miles | July 18, 2015 | website

Washington

Grey Rock 50K Trail Run | 50 kilometers | July 11, 2015 | website

Ragnar Relay Northwest Passage | 190 miles | July 17, 2015 | website

Wild Woman Trail 50K | 50 kilometers | July 18, 2015 | website

Wisconsin

50K | 50 kilometers | July 18, 2015 | website

DWD Devil’s Lake 50K | 50 kilometers | July 11, 2015 | website

DWD Devil’s Lake 50M | 50 miles | July 11, 2015 | website

Hilloopy 100+ Relay | 100 miles | July 18, 2015 | website

Junkyard Dog 50K | 50 kilometers | July 18, 2015 | website

CLOSE

Show Links:

http://traffic.libsyn.com/talkultra/Episode_90_Krar_Kimball_Ayre_Kremer.mp3

ITunes http://itunes.apple.com/gb/podcast/talk-ultra/id497318073

Libsyn – feed://talkultra.libsyn.com/rss

Website – talkultra.com

How is your Posture? Part Quatre – Marc Laithwaite

Posted on July 8, 2015 by talkultra

image from Primal Patterns

Okay, so we’re now onto part 4 of the series and this week we are looking at exercises to correct anterior tilt of the pelvis, which creates the lordosis posture. If you’ve not yet read parts 1, 2 and 3 read them HERE, HERE and HERE.

The topic for today is looking at breathing issues related to posture, we’re also going to look at the dreaded stitch. Aside from that, we’re going to look at ways of dealing with cramps.

Breathing and posture

The breathing issue is interesting for me as it’s something i’ve suffered from myself and couldn’t find a cure. They symptoms were very rapid and shallow breathing, I also felt that I couldn’t breathe deeply from my diaphragm. The best way to describe it was as if the bottom 2 thirds of my lungs didn’t work and i was just rapidly shifting air in and out of the top third. It felt to me at the time as though I had exercise induced asthma, there was some ‘wheezing’ which is a symptom of airway problems, so I went through that process and resolved nothing. The rapid shallow breathing was often, but not always linked to a pain under my ribs which most people would commonly refer to as a stitch. In a few triathlons I had to slow down to get rid of it, by relaxing and breathing deeply.

The key to resolving it was when i noticed that it was occuring more frequently in triathlon training and racing, compared to just running. Basically, it was a lot more likely to happen if I biked first. That got me thinking about posture and how it was affected by riding my bike before running. I soon noticed that I had a more pronounced lordosis posture (anterior tilt) after riding hard in the aero position then attempting to run. Interestingly, since identifying this problem i’ve spoke to more and more people who suffer stitch and breathing difficulties running in triathlon and a lot of them tend to be children.

So what’s going on?

Time to post our anterior tilt photo again, it feels only right we put it in this final issue. I’ll start by saying that this is purely my own thoughts and ideas, based on things I’ve tried which have worked for me. Nobody has given me a decent answer to why I had this recurring stitch or breathing difficulties.

Take a look at the photo right and picture the ‘abdominal cavity’. The abdominal cavity is the space which contains your intestines and in simple terms it’s a box with front, back, sides, floor and ceiling. The pelvic floor is underneath, the abdominals, lower back and obliques (muscles on sides) make the front, back and sides and your diphragm is the ceiling on this box.

If you have anterior tilt, this box becomes ’tilted’ out of position. If fact, it isn’t a box any more, it’s more like a rhomboid shape. If you don’t know what a rhomboid is, google it!! Keeping it simple, it’s fair to assume that if your diaphragm is pulled in an odd direction and out of position, it probably won’t pull down and allow you to deep breathe very well.

Keep is simple mate…

I’m trying. So having noticed this issue related to running after cycling and thinking about it way too much, I altered my posture when running. To my surprise, it was like someone has just pulled a giant plug out of my lungs and I could breathe normally!! I’ll explain the changes I made in as simple terms as possible.

Old technique:

1. Anterior tilt of the pelvis, creating an arched lower back and my stomach to stick out (leave it!!)
2. Felt like I was sticking my chest out at the same time. As I was sticking my chest out, I was looking slightly upwards (my natural line of site was upwards)
4. Point 2 & 3 meant that I was very upright, almost leaning back

New technique

1. To try and counter the upright / backwards lean I looked down at the road/track 15m ahead of me
2. Consciously held a slight forwards lean (my torso was slightly ahead of my pelvis)
3. Didn’t stick my chest out and shoulders back, moved shoulders forwards slightly (without hunching too much)
4. Pulled my belly in and avoided pelvis tilting forwards into lordosis

One final thing which can also help with the breathing issues, although not related to posture, is your stride rate. We are often encouraged to run or cycle with high cadences, 90 foot falls or 90 pedal revolutions per minute (or higher). Faster cadences for both cycling and running increase breathing rate. If you are struggling with rapid breathing, slow the cadence and stride out more (longer / slower strides), that can help to slow the breathing rate down.

Hopefully you can picture the changes above! I think it’s pretty common for runners who are tired and pushing hard to lean back, stick their chest out and look upwards. Thre result is a very upright and almost ‘leaning back’ posture. If you can relate to any of the breathing or ‘stitch’ symptoms above, then give the changes a go, see if they can help your run performances, if it works, i’d be interested to hear the feedback.

Cramping issues

There’s one final thing I’m going to talk about which is issues related to cramping. I explained in detail during previous blogs, the reasons for cramping and how posture can be a direct cause. As this is the final part of the ‘trilogy’ (I say trilogy in the tenuous sense of the word), I wanted to specifically answer a few questions which had been emailed, largely relating to cramp in the calf during open water swimming.

As per previous blogs, it’s nothing to do with salts etc the issue may well be related to changes in length and muscle stretch receptors / nervous system confusion. I’ve suffered from this issue and have a simple plan to resolve it. When swmming, your calf is in a shortened position and if it remains shortened for a long period of time, it can go into spasm. You need to remind your calf of it’s original length at regular intervals, so try this:

1. Every 3 minutes, pull your toes up to gently stretch your calf. Do it once on each leg and you don’t have to hold, just stretch and release. This inhibits your swimming slightly, but it’s not going to slow you more than 1 second at most!
2. You need to do it at regular intervals, not just in reponse to the cramp, so make it a habit every 3 minutes.
3. It needs to be gentle movement, don’t do a sharp stretch of the calf, which can also trigger spasm.

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Scott Jurek completed the AT on July 12th 2015 in a time of:

46 days 8 hours 8 minutes*

All content below is ©scottjurek and ©luisescobar #SJAT15

Emelie Forsberg & Luis Alberto Hernando

2015 Skyrunning European Champions

GONON and ORGUE shine on a sunny day in Val d’Isere

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