Trail Running Canada Issue 2

SPRING 2012 ISSUE 2

TRAILRUNNING CANADA Win a pair of Salomon’s exclusive SLAB Sense

Skip a run for strength training.

Really?

Feature: Derrick Spafford No limits

How I became hooked on trail running

> Kingston area ultrarunners Derrick Spafford & Keith Iskiw

Defying Aging:

Q&A with record holder Wayne Gaudet

Saskatoon

a new hub for trail running

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What’s inside What’s Inside 4 10 16 26 34

Editorial Trailrunners who defy aging

Saskatoon A new hotbed for trail running

gear REIVIEW The North Face Voracious shorts

7

interview~WAYNE GAUDET Interview with a Cdn record holder

14 20

strength training Skip a run for strength training?

trail stories How I became hooked on trail running

interview Ultra Marathoner Derrick Spafford

BOOK REIVIEW Conquering the Canadian Death Race

>> Cover photo by Rick Schmidt:

Kingston area ultrarunners Derrick Spafford & Keith Iskiw

30

gear REIVIEW Hayasa shoe review

EDITORIAL

Inspiring runners who defy aging

I don’t have to look far for inspiration and just a small dose of humility. The best ultrarunners in the city I live in, Lethbridge, Alberta are in their forties and even fifties and it’s not from a lack of competition. It’s incredible to think that in many other sports an althete will peak in their early twenties and then quickly decline. Yet, trail and ultra runners have been known to set personal records well past their forties. Wayne Gaudet of Okotoks, Alberta is no exception. He only began running in his forties and recently broke a Canadian 24-hour age group record. You can read more about Wayne’s rise in the Canadian trail and ultra scene in this issue. Similarly, Derrick Spafford from Kingston, Ontario has literally been running for decades. His consecutive days running streak is more than two decades long. He hasn’t lost his speed over distance either, with victories at the Haliburton 100 miler and a second place finish at the recent 2012 Yukon Ultra.

You can read an informative Q&A with Derrick in this issue.

This is our second issue of Trail Running Canada’s digital magazine. The first issue was a big success with lots of positive feedback from runners across the country. Why publish such a niche magazine? Well, I believe we have unique stories to tell about the Canadian trail and ultra running community. Stories that may not be covered in larger American magazines or Canadian magazines without a trail focus. Further, this publication is yours - yours to share, to be inspired by and to be part of. Write an article, submit content or suggest an inspiring story or individual. We are an open volunteer based organization spread across Canada with the mission to inspire you to get out and run trails.

The focus of this magazine is to inspire you. It’s not about gear reviews or how to cut another minute off your time (though you’ll learn a bit about those things too), rather we try to focus on what inspires you to run trails and what you need to know about the Canadian trail running community. In this issue you’ll be inspired by reading Joanne Schmidt’s (no relation) story called How I Got Addicted To Trail Running. Like many runners she’s gone through her share of ups and downs, yet continues to persevere and excel at the sport she loves. If you have a story to tell or someone worthy of featuring let us know. There’s a hero in all of us, share your story so that you may inspire others.

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

4 Trail Running Canada

STAFF Editors: Jonathan Schmidt Isabel Ostrom Photography: Rick Schmidt Photography Advertising & Marketing: Jonathan Schmidt Designer: Martin Varallo Contributors: Isabel Ostrom Keith Iskiw Joanne Schmidt Chad Sawatzky Michel Caron Jonathan Schmidt Have a comment or story?

Write or email us to: TRAIL RUNNING CANADA 124 Lakhota Cres. W Lethbridge, AB T1K 6H6 run@trailrunner.ca www.trailrunner.ca Copyright 2012 Trail Running Canada

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Spot the shoe, email us with the page number and you’ll be entered to win a prize pack* including a limited edition pair of S-LAB SENSE.

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Wayne Gaudet - Ultra Trail Runner and Commonwealth Champion Wayne Gaudet (55), from Okotoks, Alberta has been running ultras for nearly a decade and has done some elite and difficult races including the Canadian Death Race, Sinister 7 (147km), the Leadville 100 mile and the Western States 100 mile. As well as strong results, what makes Wayne different from the rest of the pack is that in September he broke the men’s 24-hour record for his age group at the Commonwealth Ultra Distance Championships in Wales. He ran an incredible 206.23 km in only 24 hours. Wayne’s most recent ultra was the 100k Croom Zoom in Brookville, Florida, in January, where he placed 1st overall in 10 hours 30 seconds. Recently we caught up with this humble champion to find out what makes him tick.

TRC: Tell me a bit about your running history.

WG: I didn’t start running until I was 40 - I could barely run around the block! I had been cycling recreationally for about 10 years but felt it wasn’t enough of a workout given the time I had to train, so to ramp it up a bit and lose some weight I took up running. After about a year or two of running a friend of mine talked me into doing the Royal Victoria Marathon (1997) and that’s how it all started. I ran marathons for a while before I tried something longer. My first ultra run was in 1999 - it was called the Cross Calgary Run - a 58k race on the bike path from Bowness Park to Fish Creek Park.

TRC: What about the really long trail races?

WG: I had heard about the Lost Soul Ultra in Lethbridge, so in 2004 I went to sign up for the 100 miler. The woman doing the registration wouldn’t let me sign up for it - she said oh, this is a tough race, if you’ve never run that far before you’d better sign up for the 100k. So she talked me out of the 100 miler! During that 100k race I spent a lot of time chatting with people at HQ - I’m a pretty social guy - until one fella said, you know you should probably get going, there’s a race going on here! During part of that race I ran with Mark Hayward, who went on to win the 100 miler that year. I remember being jealous when he went back out on the course to continue the race after I’d finished my 100k. (Wayne came in 2nd in his first 100k race at Lost Soul).

TRC: How do you train for ultra trail races? Do you follow a plan?

WG: I don’t actually follow a training plan - I have one “A” race that I train for and use other ultras as training for my “A” race, to build up to the 100 mile distance. I typically run 4-5 days/week, for 1-2 hours, plus periodic training races. I like to toss in the odd marathon to use as a marker on where I’m at with my training. I swim twice a week from September - June and I do keep active all year with cycling, hiking and snowshoeing in winter. I’ve never worked with a coach - a coach would make me work too hard! I can still be lazy this way!

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TRC: What is it that keeps you coming back year after year?

WG: (a) I can still do it! (b) You achieve a certain level of fitness and want to keep it and (c) There is a “primal-ness” about running on a trail all day long ... it is like a hunting mentality where your mind is calculating the whole time. You think about chasing the guy in front of you, or who is coming up behind you - it takes you back to the basics - food, clothing, water. This makes sense to me and seems to be backed up by the evidence as shown in the recent documentary, “The Perfect Runner”. After a race my mind is purified because I haven’t thought of anything all day but what it takes to survive and hunt down my competitors. I find it liberating.

TRC: What has been your most satisfying race result?

WG: That’s a tough one - there have been a few. For sure winning the 100 miler at Lost Soul in Lethbridge (2009) - after trying so many times and coming 2nd or 3rd, it sure felt good to come first! It was a case of “always the bridesmaid, never the bride” so reigning champion Jeff Stokoe proposed to me at the finish line as a joke when I won (see photo).

It was also very satisfying to finish as the top Canadian male at the Leadville 100 (2008). And it was a huge surprise to break the Canadian record at the Commonwealth Ultra Distance Championships in Wales in September (2011). I went into that race with 6 weeks notice, having never run 24 hours straight before. I just didn’t want to embarrass myself. I never fathomed that I would break a record.

TRC: Tell me more about the Commonwealth race - how did you survive running 24 hours non-stop on such a short course?

WG: Yes, it was half a kilometre one way and half a kilometre the other way and as flat as a pancake. I felt like Forrest Gump! It doesn’t sound like a lot of fun, but I loved it. You could talk to the other runners and cheer on your opponents. In fact, one of the advantages of such a course is that you can see your opponent.

In the trail races I run in the mountains and wilderness sometimes you don’t see another runner for hours - so this was a really different experience. It was also really cool to be in the same race as Lizzie Hawker, with all the cameras following her (Britain’s Hawker covered a world-record distance – 153.5 miles, or 247km and finished two miles ahead of the first male competitor in the race).

TRC: What’s next?

WG: I will be representing Canada at the World 24 hour Run Championships in Katowice, Poland in September.

My training races leading up to that event include Elkhorn, Sinister 7 and Bighorn.

TRC: You beat many people half your age - what’s your secret?

WG: (laughing) - I have no answer for that question! I’ve been lucky not to have any serious running injuries.

Basically ultra distance stuff is a head game but at the same time you have to manage your body. Often the younger guys think that they can push through it but that isn’t the case - it’s all about looking after yourself and knowing what you can tolerate - I think that many of the older runners have an advantage in that department.

At the same time, with the growth of ultra trail running I have no doubt that younger runners will be crushing our old records - I’m just riding the cusp until the next generation takes over.

Interviewer Isabel Ostrom is an endurance athlete and trailrunner in Calgary, Alberta and co-editor of Trail Running Canada.

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Canadian Trail Running News

Saskatoon new hotbed for trail running

Saskatoon Road Runners Association It is a Monday night in Saskatoon and a number of local runners are gathered in the Mendel Art Gallery parking lot waiting to hear the details of tonight’s workout. A couple groups head out to do some intervals, another group heads out on a recovery run, and others are getting some last minute instruction from Bruce Craven before heading out to do some speed training. This run group meets every Monday of every season, no matter the weather and all are members of the Saskatoon Road Runners Association (SRRA).

The SRRA is a not for profit organization that saw its genesis during the ParticipAction initiative in the 1970s. In the beginning the SRRA was a small group made up mostly of elite runners, however in the 40 odd years of its existence, the small group has grown to approximately 400 members and its membership includes novices to elites (including this Clydesdale mid-packer!). The association ensures that there are a number of running events throughout the year in the city (for members and non-members) one of which is the Saskatchewan Marathon now in its 34th year.

Being a member of the SRRA has many benefits. The group has created partnerships with local businesses, such as Brainsport (an independent running store) and Craven Sport Services, to provide workshops, weekly training sessions, clinics and social events throughout the year. The partnership with Brainsport has been a long standing collaboration. This independent running store has sponsored numerous events over the years and offers free running groups Wednesday evenings and Saturday mornings to assist Saskatoon’s running community meet their running goals.

The partnership with Craven Sport Services started last year when Bruce Craven was approached to facilitate some workshops and clinics for the SRRA. From these workshops, Bruce volunteered to lead the Monday night training sessions, thus offering the members quality coaching for the low price of a SRRA membership. Craven Sport Services is also involved with the SK Marathon as a sponsor, supporter of the Marafun and developer of the online coaching program for marathon participants.

This past winter SRRA forged a new partnership with the local Nordic Ski Club. During the Monday night workouts (when there is snow on the ground), SRRA members can do the running workouts created by Bruce or join members of the Nordic Ski Club for some cross country skiing. Members of the ski club are available to offer tips and supply skis owned by the club.

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Lorrie Dobni, current president of the SRRA has been involved with creating and maintaining these new and old collaborations. She believes that the joining of forces between local clubs and businesses makes sense, “It is better for your body and mind to be diverse in your training and to train safely under the direction of a professional whenever possible.”

Just as the original plan for the Saskatoon Road Runners mutated into something more than envisioned, the current administrators of the club are organic in their planning. The Sask 50k Ultra marathon, which is run mostly off road, has become quite popular over the last 3 years and from its popularity came the idea for a trail race series.

The inaugural SRRA trail race was held September 2011 at Blackstrap Provincial Park. There was enough interest in trail racing, that a series of 3 trail races is planned for the 2012 racing season: Saturday, May 5th at Sutherland Beach Saturday, July 21st location yet to be determined.

Saturday, September 22nd at Blackstrap Provincial Park If you are in Saskatoon on a Monday or will be around the city during the summer months, join the SRRA for a group run or participate in one of its many events. And who knows, maybe in a few years the club will be forced to change their name to the Saskatoon Road & Trail Runners Association!

Special thanks to Lorrie Dobni and Dave Stark

Chad Sawatzky is The North Face Canadian Trail Ambassador for Saskatchewan / Manitoba.

Ultraspire Elite Immortal™ and 4-time Ironman champion wearing the Spry vest and IsomericRace handheld with the Human20 bottle. (patents pending)

Tr a i l S t o r i e s

Heather Wurtele-

Photo: Jim Speth

®

INSPIRED BY ATHLETES

www.ultraspire.net 604.764.8453 www.trailrunner.ca 11

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Should you skip a run for strength training?

Nearly every trail runner has asked oneself this question while putting in bigger mileage during race preparation. Although a balanced strength training program does not substitute your long run or speed workout, it is an integral part of training for peak running performance. General strength work enables trail runners to run faster and longer by making their body more resistant to injury.

The rationale behind strength training for runners is simple: by incorporating functional exercises that strengthen the overall body, as well as improve the core stability and mobility, the body can better hold up to the demands of running. This will allow you to train harder with less risk of injury, perform better in a race or hard workout, and generally enjoy your running more.

An overall strong body can react and adapt quickly to all situations thrown at you during a trail run: it will give you power to attack a climb, run faster on flats, absorb impacts on technical downhills and give you the ability to better control your body – all of which will make you run faster on trails.

The following exercises will build the muscles that are mostly neglected by runners. The compound exercises will improve your coordination, increase power and improve your balance. The higher rep count will keep your heart rate up without leaving your muscles sore the next day. After a five to ten minute easy warm up run, do 3 sets of the circuit twice a week. Perform 12 to 15 reps of each of the 5 exercises without rest in between; this is one set. Rest for 1 minute after completing each set of the circuit.

Squat with shoulder press

Exercise #1

Targets shoulders, back, quads, glutes, and hamstrings Stand with feet shoulder-width apart, holding dumbbells just off your shoulders with palms facing forward. Bend your knees and lower your body until your thighs are parallel to the floor. Push back up through your heels while performing a shoulder press simultaneously. Return to start position.

ST R E N GT H T R A I N I N G

Push-up with rotation

Targets chest, shoulders, triceps and core Perform push-up with legs straight or on knees. At top of movement, rotate body into side-plank position with one arm on ground and other extended toward ceiling. Slowly lower arm, return to top of push-up position and rotate to other side. That’s one rep.

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Exercise #2

Hamstring bridge on a chair or stability ball

Exercise #3

Targets hamstrings, hip flexors, glutes and core Laying on your back, place your heels on the seat of the chair or ball and bend your knees to a right angle. Push through your heels and lift your hips up towards the ceiling.

Hold your hips up for a count of 3 seconds, then slowly lower your hips back to the floor.

Exercise #4

Single leg v-ups with dumbbell or medicine ball

Targets your core Lie on your back with knees bent, both hands behind head holding a medicine ball or dumbbell. Leading with the chin and chest towards the ceiling, use your core to raise shoulders off floor, extend your arms and simultaneously raise one leg up toward ceiling until your foot meets the dumbbell or ball. Return to start position.

Exercise #5

ST R E N GT H T R A I N I N G

Exercise 5: Forward lunge with biceps curl

Targets biceps, glutes, quads and hamstrings Stand with feet shoulder-width apart, dumbbells next to thighs with palms facing forward. Lunge forward with right foot, bending knees 90 degrees; don’t allow your knee to push past the toes. Push through right heel to stand up; as you come up, curl weights toward shoulders. Switch legs and repeat.

Pamela Keck (pamela.keck@gmail.com) is a personal trainer in North Vancouver, BC who is passionate about trail and ultra running and who enjoys spending hours on the beautiful trails of the North Shore mountains. www.trailrunner.ca 15

Gear Review – The North Face Men’s Voracious Dual Short Being a Clydesdale runner, I have trouble with chafing when running long distances. What has worked best for me is to wear compression shorts and then cover them with a pair of running shorts. The North Face Voracious Dual short provides both options in one short; compression short inside, running short outside.

The Voracious Dual shorts are lightweight and the side mesh panels help to stay cool during activity and the back zippered pocket is just the right size to hold a car key or gel packet.

I have put these shorts through their paces in various training runs; intervals, hill workouts and a couple of medium distances. I did not have any discomfort during the hill workouts, but did have some chafing during the interval runs and the medium distances. I believe part of this chafing problem is due to the fact that the shorts fit a bit big. In comparison with my other The North Face bottoms, the compression short fits a bit looser than large and therefore allows for some movement and rubbing. It is this movement and rubbing over longer distances that caused the chafing.

I have also used these shorts at the gym for spin class, boot camp and Tabata class and they have provided great support, comfort with no chafing. These shorts are best for shorter workouts and fitness classes.

Chad Sawatzky is The North Face Canadian Trail Ambassador for Saskatchewan / Manitoba.

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Derrick Spafford and Keith Iskiw in Kingston, ON. Photo credit: Rick Schmidt Photography

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How I became hooked on trail running photo credit: Kathy Taerum, By: Joanne Schmidt I am not sure how I fell into trail running. I have always been active and have always enjoyed the great outdoors. I have done a lot of hiking all over the world—China, Mongolia, Africa, and I adored it. There is something about being on foot that allows one the freedom to be everywhere and nowhere at once. One of the most surreal and freeing feelings is stopping and gazing around to think about how small and insignificant I am in a vast expanse of trees, desert or mountain valleys. It can be slightly unnerving if you are truly alone but it comes with the greatest sense of power—your feet brought you to where you stand and can take you out as well, something that modern transport cannot duplicate.

When I started running and eventually racing, I was living in Taiwan. I loved the races there—they often went up and over mountains, through fields of day lilies, bamboo forests, or through small villages. You could run in anything from the early stages of typhoons, skidding down mountain roads on slippery leaves to 38 C weather that left you dragging lead feet. They weren’t trail races but they introduced me to the thrill of off-thebeaten path locations with views to die for.

When I returned to Canada in 2005, it took some time before I ventured onto the trails. I continued road racing and my love of running grew, but somehow I found the thought of taking off on my own into the bush intimidating. This changed in 2009. 2009 was a big year for me. I did my first ultra—the Frozen Ass Fifty.

It seemed so ridiculously hard at the time—why would anyone run over 50 kms in -20 C on uneven snowy pathways? But the solitude I felt, the crunch of the snow under my feet, the frozen gels did something to me—a seed was planted, and insidiously it grew. I needed more—I needed harder, I needed more solitude, I needed to fill the void. That is when I spotted the Lost Soul. I don’t know where I first saw this, I don’t know why I thought it would be a good idea, I don’t know what at almost 40, crept into my skull and nested there, refusing to leave, but I thought, “I have to do this”. It was actually quite crazy. I had done no running on trails at all. I 20 Trail Running Canada

did most of my running on the treadmill, often hours at a time, able to complete detach from my surroundings, from physical discomfort or exhaustion. I knew I could run far, but on trails? I truly had no idea if I could do this. So, I entered some 5 Peaks races and although I did okay, I certainly had no special talent for it and the shock of road to trail was striking. Where road running was straightforward and controlled, trail racing was anything but. I enjoyed those first races and I wanted more. I wanted to be pushed outside my comfort zone, past my limits; I wanted more scenery, and I wanted bigger challenges, more pain and more distraction. As someone who takes life a little too seriously, trail running became a place for me to just be, to experience the sheer joy of just barreling up and down hills with other big kids. I found myself, for the first time in a very long time just grinning for no reason in particular, other than—well, I was just having fun.

The race that truly converted me was Moose Mountain. I chose the 29 km distance. The race is brilliant— essentially one runs up a mountain, then turns around and runs back down again. Sounds simple, but the terrain varies so much from the bottom to the top that there is no room to become complacent. I was enamoured with the views, the crisp, clean air, and a crazy sense of adventure. Everywhere it seemed there were roots I had to watch for so carefully; they wove through the dirt and attached themselves to trees on either side of the trail. There were rocks that seemed to sprout from nowhere and sought to trip me up, low-hanging branches, the cries of birds, the winding, weaving pathways that pulled me up, up up, through shadows and shade to a burst of blue sky. I stumbled a few times on the switchbacks going up in the early part of the course but I felt like I had been injected with adrenaline, and suddenly I felt nimble and quick. I felt, for the first time in my life like I was experimenting with the most thrilling addictive drug, and I wanted more. I felt further charged with each step, and yes, I felt high.

After the first aid station the trail opened up and I began to run up loose rock and trail, and this I believe is where I had my first feeling of déjà vu. When I looked up at the blue sky and the rocks strewn across the mountain like a moonscape, I felt like I was back in Mongolia—I had the strangest sensation of having been here before. The feeling was even further reinforced by the small pyramid of rocks that marked the turnaround—I had seen very similar rock formations throughout the Gobi Desert. And then the work got easier as it was time to barrel down as fast as I could, bordering precariously on “out of control”, my ankles twisting, shoes slipping on rock, very aware that I was one misstep away from smashing into the unforgiving terrain below my feet, but willing to tempt fate for the thrill. It was glorious. I found myself smiling—then grinning, and then when the path became smooth again my running became fluid and I broke into a flat out sprint down, down, down, free and elated. Eventually the downhill leveled out and I had to work a bit for the finish, but it felt like the most beautiful form of work I had ever done. When I finished, all I could think is, “I am so going to do this again next year!”

The thing is, trails become one with your feet. You are so intertwined with your surroundings, your senses hyperaware in order www.trailrunner.ca 21

not to bail that it truly does become a part of you. For me, trails were the most complete form of stress relief, the most sacred place. Although my physical self was in tune with all that my senses met, my mind suddenly became able to comprehend the most complex problems, rationally contemplate my daily struggles, and settle in to a state of calm and distraction that I have never quite known. As my body worked, my mind’s work eased.

But the addiction to trails was not quite complete—it was a trip to Lethbridge for a race whose name spoke volumes to me that actually ensnared me completely. Lost Soul’s name seemed oddly fitting. I had spent so much of my life drifting around looking for a place in which I felt at home and found many and none, that I often did feel exactly that—lost, and I couldn’t help thinking that anyone who would throw themselves into a sport like this must also have some soul searching and seeking to do.

I don’t think I realized what I was getting into. Not only was it a trail race, but it was also an ultra race. In the heat. On single track. In the middle of the coulees. The first time you meet a new trail and run off into the unknown is like discovering a little piece of yourself that you did not know existed. I ran off into the coulees in the cool morning air and wondered what I would see. But instead, it was not what I saw, but what I found that truly struck me. I honestly felt more at home on those trails— the trails I had never run, than I had ever before. They seemed strangely familiar, comforting and safe despite causing surprise for my body at every turn and every climb.

The forecast that day was 30 C. My second venture into the world of ultrarunning was exactly 50 degrees hotter than the first one I had run back in February, which had started at a balmy -20C. I knew that the heat could kill me as my times are strikingly slow in the heat, but I was mentally prepared.

I would like to say I remembered how the race was started but I don’t—all I know is that we did a short loop to the South before coming back to headquarters and heading north. It was surprisingly cool at this point and I wore my jacket for the first two hours. When we came back through Headquarters to go north and down into the coulees again, it was oddly cold down there in the shade. At the start of the north loop we came across the brave souls who had run all night having started on Friday at 8 a.m., doing 2 or three loops. Some of them looked defeated, some burnt, some tired and some like they were just on a mission to get the job done. The 50 km racers gave them words of encouragement, fresh as we were and full of optimism. It was truly surreal, especially when the group of runners spread out and at times I did not see anyone in front or behind me. My biggest fear was getting lost, a fear not completely unfounded, but I watched carefully for the survey tape and white arrows on the ground. The course was a mix of road, shale, and single track, some of it right against the edge of the ridge and dropping suddenly down into the coulees. There were some harsh climbs, but these did not bother me—as I walked them, they actually felt like a break from running. What I was unprepared for was the sheer drops of the downhill trails. I was not prepared for that, and I very cautiously descended, calling out to those behind me to pass. All I could 22 Trail Running Canada

Education.

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Impossible2Possible (i2P) is a non-profit organization dedicated to using the platform of adventure and technology to educate, inspire, and empower the global community to reach beyond their perceived limits and make positive change in the world.

There is no cost for schools, Youth Ambassadors, or students to participate in Experiential Learning Programs and Expeditions.

To learn more, please visit www.impossible2possible.com. www.trailrunner.ca 23

think with a certain level of awe and amazement is that the 100 k and 100 milers ran these in the dark! That made my stomach drop. But when I talked to one of them after the race was over, she told me it was actually less frightening when you couldn’t really see how steep it was…

As I ran for over six hours, I found a peace that was truly brilliant. I would crest a coulee and see another runner on a coulee opposite and imagine getting myself there. A simple wave and we connected across space that had yet to be bridged. He then gave out o shout of elation into the brilliant blue sky. A grin spread across my face and I thought…wow it is great to be alive. I love this, I absolutely love this.

I was sweaty and tired and covered in dust and dirt from the coulees, and I loved it. I hurt and cramped and really had no idea how to fuel properly but it didn’t matter at the time. There was time to sort that out later. At that moment in those coulees, passing the brave souls who had signed up to do the loop two and three times all I could think was “wow, I am so lucky”. With the worst of the climbing and descending behind me, I started to run along the river towards home and I noticed the yellow sunflowers that lined the trail like a colourful funnel. I tried to make myself soak it all in—to look in every direction, to completely absorb my surroundings so that I would never forget that precise moment, or the next one, or the next…As I did so, I reached the base of the final cruel climb straight up the edge of a coulee to the parking lot at the lodge and I thought it might be the final straw. It. Was. Straight. Up. I slowly trudged up that hill, stopping occasionally, wondering… “will this ever end?” End it did, but when I tried to run that last few hundred metres to the finish line, the dehydration and hill climbing caught up to me; I may not have noticed the heat, but I was caked with salt, and my calves cramped up every time I tried to run after climbing that hill. This is ridiculous, I thought. I can’t walk in. It took me until the parking lot before the cramps subsided and then I ran in to the finish, probably grinning like a fool. I had completely overestimated the time it would take me to finish, so my significant other was not there to meet me, but Jen Silverthorn was there who I had first met up with at Moose Mountain, and she welcomed me across the line. Someone said—“You lost some salt!”. My shirt was white, I could feel the grit on my face, but I felt just a warm feeling of accomplishment. What a great race.

I sat there for awhile listening to the tales of some hobbling 100 milers. That made me smile. Only ultrarunners find throwing up amusing, blisters funny and hobbling normal. And only trailrunners could have so much fun and so many different experiences on the same trails. It struck me as I listened to them, that what I had experienced out there was not what they had. We all had completely unique encounters with the trails, each perceived the race, the scenery, the terrain, and their solitude differently. The interaction between the surroundings and the runners were markedly different based on the soul of the runners, where they came from where they were and where they were going that day.

For me, finishing was great, but I realized that day that I actually never wanted to be finished—I wanted to be on those trails forever. I wanted to be following flags, I wanted to carry on interacting through my senses and my feet with all that was around me, finding the essence of myself that was lost in the tedium of daily life, and no, I am honestly not exaggerating.

Joanne Schmidt is The North Face Canadian Trail Ambassador for Alberta.

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Runners competing in the Lost Soul Ultra, Lethbridge, Alberta.

Photo Credit: Ralph Arnold Photography

www.trailrunner.ca 25

Mr. Consistency A Brief Chat with Ultra Marathoner Derrick Spafford.

Derrick Spafford of Yarker, Ontario has a lot on his plate.

When he is not coaching his clients to achieve their running goals, he is often found bombing down single track all over eastern Ontario.

On top of duties as owner/operator of Spafford Health and Adventure, he is also race director of several popular trail and snowshoe races in the Kingston area. Derrick somehow still finds time to freelance write, product test and after all of that, he continues to compete at a high level at many ultrarunning events all over North America. Derrick’s running achievements are about as amazing as humbleness about them. Just a few of his accomplishment include: a recent 2nd place finish at the 2012 Yukon Ultra Arctic 100 mile race, 2011 Seaton Trail 52km winner, Haliburton 100 mile 2008 winner and 2009 2nd place overall, 2011 TransRockies Run - 6th Mixed Masters Team, and 2008 Rock and Ice K-Rock Ultra 135km 2nd place. Derrick has also run every day for over 8,000+ days and counting. Yes, that’s over 22 years of running every day.

Derrick was kind enough to answer a few questions so we can understand how he balances his personal goals with the goals of others.

TRC: Tell me about your current job?

D: Spafford Health and Adventure offers running coaching, race directing, freelance writing, Canadian Dion snowshoe and UltrAspire Hydration sales. I like that I am working for myself for once. Having the flexibility to enjoy life fully and that my job varies somewhat depending on the day, week and time of the year. I need new goals and to have challenges, and this has been the most enjoyable job I’ve ever had and has kept me motivated.

TRC: What is most rewarding about your job; what makes it worthwhile?

D: I really enjoy seeing people improve in their running through my coaching, but also that they enjoy running for the right reasons. I love the sport and anytime I hear of someone saying they had an awesome long run in the woods and go on describing how beautiful it was, that makes me smile. To me, that’s just as important as running a new personal best time in a race situation.

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TRC: How do you balance being a coach with being a competitive ultra marathoner?

D: I think they compliment each other quite nicely, I mean I would never ask a client to do a workout that I couldn’t or haven’t done myself. Also, as far as my own training, working from home allows me the opportunity to be flexible with my workday, and put more hours into training at certain times. If I juggle my work schedule around a little, nobody is going to give me a hard time if I spend an extra couple of hours running over my lunch.

TRC: What is the best advice you could give an aspiring trail/ultra runner?

D: Make it enjoyable and be consistent. Sounds simple, but I see some people running ultras who I question if they actually enjoy the process of working towards the end result. If you enjoy the training, and being out there on a daily basis, the results will follow.

TRC: What does a typical training week look like for you?

D: Generally I try to get in 12-20 hours of running per week in 10-13runs. This will include at least one quality day (hills/tempo/intervals) and at least one long run. Morning runs tend to be longer and the evening runs tend to be shorter in minimalist shoes or barefoot for foot strengthening. Depending on what I am training for, I will add some running while dragging a tire, or pulling a sled during the winter. I also do some basic core/ strength to help stay healthy.

TRC: What is your favourite piece of gear?

D: I am a bit of gear geek, so that’s a tough one to answer. For shoes, my beloved La Sportiva Crosslites are tough to beat, as I’ve had 17 pairs of them. The new La Sportiva Vertical K that was recently released is pretty sweet too and I’m currently wearing them a lot. In the winter it would have to be my Dion Running Snowshoes, so that I can still run trails all winter. From a techie standpoint, the Steripen mini UV light is very cool, as I only need to take one bottle for long runs and can treat regularly from lakes to stay hydrated. Also, the new Petzl NAO reactive headlamp is cutting edge and I’ve been very impressed with the technology. I’m a sucker for hats and Buffs too!

TRC: Name something about yourself that that most people wouldn’t know.

I used to dogsled race. I eat a lot of bread sandwiches. That is a slice of bread inside two slices of bread.

I like all things doughy!

TRC: Of all of the places you’ve run and raced, what’s your favourite?

D: Possibly because it’s still so fresh in my mind, but the Yukon Arctic Ultra 100 miler in Whitehorse would have to be my favourite. I loved the cold, remote and rugged wilderness that I was exposed to. Aid stations were 40-55 km apart, so you were really out there on your own. For the last 100km of the race I saw a total of 3 people…1 race volunteer on a snowmobile and 2 aid station volunteers. That’s remote! The beauty of the Yukon wilderness is something I will never forget, and hope to return to next year. Having also run in the mountains, and experienced the beauty of Colorado and Banff, I’d have to say they are both pretty spectacular too.

Interviewer Keith Iskiw is a trailrunner in Kingston, Ontario and The North Face Canadian Trail Ambassador for Ontario.

www.trailrunner.ca 27

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Canadian Trail Running News

Marie-Pier Royer from QuĂŠbec training in the Chugash State Park near Anchorage, Alaska Photo Credit: Michel Caron Photography

www.trailrunner.ca 29

The North Face

Hayasa Shoe Review

I absolutely love my road runners; I have been wearing versions of the same make and model for well over a decade now. Unfortunately, I have yet to fall in love with a trail runner, and am continuously searching to replicate the loyalty I have to their road counterparts. My friends who work in running stores have made it their quest to introduce me to my match. Alas, I have liked many, but have yet to bond in the same way. To be fair, I demand more of my trail runners – I want them to be comfortable (which means so many things), but they must also be rugged, and provide stability and traction on a variety of terrain that includes slimy roots, sharp rocks, and muddy surfaces without feeling clunky or heavy. I admit it: This is a lot to ask.

When I first opened my package of The North Face gear, I was pleasantly surprised to find shoes amongst them; the package had seemed far too light to contain runners. I quickly realized they were the Women’s Single-Track Hayasa, and they really are that light. They are a minimalist racing or training shoe (“Hayasa” is apparently Japanese for “speed”) and weigh in at 7.2 oz. (per Women’s size 7 shoe). I tried them on immediately and was impressed at how comfortable they were as I wore them around the house.

I returned from my run excited, and had to stop myself from writing my review immediately. I knew that I needed to put in more kilometers before truly knowing whether this relationship would last. They have now carried me more than 350kms with over 15,000 meters of elevation, all on the gnarly North Shore’s single track. This testing ground is not easy on any pair of runners, and I believe I am now in a position to write a review.

So - did my first impression last? In short: Yes: I love the shoes. My other trail runners, which were relatively new at the time (and incidentally the same brand as my beloved road runners) have been completely neglected since I received my TNF Single Track Hayasas. This is high praise in its purist form.

Why do I love them? A big reason for this is that, quite simply, they are incredibly comfortable – in fact, I’m not in a hurry to remove them at the end of a 5 hour run. The upper is a lightweight mesh that both breathes and drains incredibly well, and I have not had to deal with a blister or hotspot.

Though I am a fairly light-weight runner, I had been slightly worried that they would be too minimalist. I tend to attack technical trails and am particularly aggressive on the downhill. I found that the protective toe cap, Snake Plate™ (which is a protective plate that “snakes” down the sole, rather than covering the whole surface, thereby providing flexibility and 30 Trail Running Canada

saving weight), and EVA (ethylene-vinyl acetate) CRADLE™ heel cushioning have been more than sufficient in protecting my feet against rocks and anything else the trail presents.

While this might seem like an odd thing to mention, I also love the laces. Everyone who has spent time in the trails understands the frustration of double tie-ing shoes only to have them inexplicably un-tie themselves. The Hayasa laces are a bit stretchy – a construction that somehow keeps them from un-tieing or slipping. I have only ever single tied my Hayasas and have never re-tied them, even on my longest runs. This really is a big deal!

There is one more thing that I have been hesitant to voice aloud for fear of jinxing my next run, but I have not fallen once while wearing these shoes! No trips, no slips, and no ankle rolls. I can’t say this about any other pair of running shoes I’ve owned, including road-runners! I’m not sure what to attribute this too, but perhaps unencumbered by thick soles and heel cushions – the shoes have a 10mm heel-toe offset placing them on the low-profile-side – the shoes allow me to be more aware of the trail beneath my feet, and the grippy carbon rubber perimeter and heel and traction pattern have not slipped on any surfaces.

Thus far, I have been loudly singing their praise, but they do have one major downfall that might be the necessary corollary to the praises above. I’m unsure about the typical lifespan for the new breed of minimalist shoes, but my Hayasas are starting to feel worn. I keep thinking each run in them is my last as I am starting to feel rocks through the soles. Yet, for each run I continue to lace them up as I greatly prefer my Hayasas to the other shoes in my closet, and with each run they continue to perform. This is not an insignificant downfall; however, and I am sad that they are nearing the end of their life. I would however, happily buy another pair keeping in mind that they too will have to be replaced after 350ish kms on the trail.

Is it true love? Well, I’m hesitant to proclaim anything without trying a few pairs, but I would recommend the shoes to anyone who wants to try a minimalist trail runner. I am thrilled to have another pair on the way, and I can’t wait to race in them in a couple weeks. And c’mon, the purple and teal combination really does look great!!

For those interested, the website (www.thenorthface.com) can provide you with more details about the materials and specifications.

Sasha Brown is a trail runner who frequently explores the North Shore trails. She is also The North Face Trail Ambassador for British Columbia.

Photographer: Brian McCurdy www.trailrunner.ca 31

A NEW CANADIAN TRAIL RACE SERIES TREKS - Trail Races of the East Kootenays www.trekseries.com

The East Kootenays have long been an athlete’s paradise. Endless trails to discover, mountains to climb, adventures and races to either check off the list or set out to dominate. Over the past few years, an increasing number of trail races have appeared on the map, all growing in popularity year after year, resulting in capped entries, exciting challenges and increasingly tough competition. This year five of these races have joined forces to form a series at which you can collect points that you can accumulate in different race categories.

• Round the Mountain - Kimberley June 24 - this is a 20k race offering both running and biking. www.roundthemountain.ca • Crazy Soles Nipika Trail Run - Invermere July 21 - 25k of predominately single track in beautiful surroundings. Different distances offered. www.nipika.com/crazy-soles-nipika-trail-run • Heiko’s Hellish Half - Fernie August 25 - The toughest challenge - a deceptively difficult 25k trail run utilizing the well-known and mind-blowing Heiko’s Trail. www.heikoshalf.com • Tears & Gears - Fernie September 9 - An enduro trail run that showcases a new 22k route added to the existing T & G Mountain Duathlon route www.fernietearsandgears.com • Headbanger Trail Challenge - Radium September 22 - A quick-paced and competitive 10k race along the Columbia river. www.headbangertrailchallenge.ca

Runners line up at the start of the 2011 Heiko’s Hellish Half

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www.trailrunner.ca 33

CONQUERING THE CANADIAN DEATH RACE A book review by: Jonathan Schmidt Author: Michael Wentz As runners we love to gaze at the elites and imagine ourselves to be like them - floating over mountains and finishing 100 mile races before the sun sets. The reality is, the majority of trail and ultra runners find it a serious challenge just to finish a 50km, 100km or 160km race.

Wentz, in his first book, titled Conquering the Canadian Death Race, gives an honest down-to-earth perspective on his best tips for completing this increasingly popular 125km Canadian ultra race. Wentz keeps the advice simple and straight-forward, even including practical tips on how to save money during your venture to finish the Death Race. The author does not claim to be an elite runner (though he did finish well), rather his claim is that what worked for him may just work for other runners too. He offers his advice openly and honestly with full disclosure that others may find alternative advice that works equally well. The book somewhat mimics a bar room conversation between a Death Race finisher to a novice ultra runner looking to complete the Death Race. He answers all the essential questions such as ‘What did you eat? What did you do for hydration? How tough were the different legs? Did you use poles? What was your training plan?, etc.’

These questions and many others are answered in each easy-to-read chapter of the book. For anyone interested in com-

B O O K R E V I E W F E AT U R E

pleting the Death Race for the first time I’d highly recommend reading this book first. It will force you to think through every aspect of your training as well as your race plan.

One particular nice feature of the book is the focus on having a realistic and practical race plan. Ultrarunning is unlike a marathon or shorter trail race; a runner with an effectively executed race plan will finish well before a highly trained runner with no plan or a poorly executed plan. Wentz undertsands this and offers his advice to those wanting to finish the Death Race well within the time limit. Novice or new ultrarunners will appreciate this book as they attempt to finish The Canadian Death Race.

The book is available for purchase from amazon.com or through Michael’s website at: http://canadiandeathrace.weebly.com/

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Heiko’s Trail, Fernie, BC

www.trailrunner.ca 35

CANADA’S SOURCE NG I RUNN L I TRA FOR

VISIT .CA LRUNNER I .TRA WWW 36 Trail Running Canada