FR EE
full stride
Sept 2015, Vol 04
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Gombie’s Trail Guide Page 6
Biokinetics Page 9
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Find Full Sus #MTB inside
Trail Shoe Review Page 10
Spur Winter Trail Series Page 8
Whale of Trail FS
An Ultra, Whales & a Blister Running an ultra is tough, running it with a blister (named Nacho) is tougher. Fortunately the varying terrain, spectacular views and whale watching made for the best distractions on this year’s Whale of Trail, writes Bryony McCormick.
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he rising sun’s morning glow is absorbed by the Breede River, transforming it into a golden, transfixing, sight. The gift nature is seducing me with comes at a particularly technical section on the trail, and I stub my toe and stumble, and am immediately brought back to the present moment: kilometre five-ish on the Whale of Trail. I stop and give my full attention to the countryside that unfolds below me. It’s cast in that hazy golden glow that only the morning can bring about, and everything is green and dewylooking. It’s breathtaking and I allow myself a moment of naïve bliss as I soak it in, ignoring the voice in my head that’s reminding me to keep
ALL PHOTOS BY ANDREW KING
moving if I want to make it home by sunset. We’re still in sight of the start, Potberg, which means there are roughly 50kays still to cover, and based on what is still to come, I need to keep moving forwards…
The Trail The Whale Trail is a 53km hiking trail that exists in De Hoop Nature Reserve designed to be walked over five days. The first half of the trail steers hikers up and into the Potberg mountains, boasting extraordinary views of Swellendam and Cape Agulhas. The second half and the coastal stretch, when done in whaling months (July – October), offers hikers a unique
viewing platform from which to spot Southern Right Whales. The Merrell Whale of Trail, a Mountain Runner event and in partnership with Cape Nature, condenses the five days of hiking into one, and challenges trail runners to tackle the 53km in one day. Leaders take around six hours, which translate to it being a tough course. This is largely due to the varying terrain made up of a combination of technical mountainous sections, undulating and cambered coastal paths, soft sandy beach stretches and endless, meandering beach trails. It requires a jack of all trail-
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FS Editorial
be sorely missed and I know you’ll make a massive success of the new career move. Website, events and staff leaving aside… let’s get back to this issue, and it’s a packed one at that! Bryony McCormick gets emo in the cover feature – you can’t help but feel you’re right there with her battling blisters, the rising tide and mental fatigue; the lady has a gift!
FullStrideSA.co.za
GOES LIVE runs organised by Dirtopia. Join us at Muratie Wine Farm on the 20th of September for the Full Stride #SpringTrailRun. There are 7km and 12km distances on offer and entries start at R85 if you pre-enter online. We’ll be putting together a great goodie bag filled with cool stuff and there are some very exciting lucky draw prizes on offer on the day too, so get to www.dirtopia.co.za and enter now. Adding to the general manic atmosphere in the office is the fact that our Adverting Executive, Jessica Nosworthy has been poached by a big media house. Jess has been an integral part of the team that helped conceive Full Stride and her tireless work and enthusiasm got the publication off the ground. Jess you’ll
full stride's
something hard. That giddy relief and ecstasy combined with pain, emotion and exhaustion – it’s addictive.
WEEKEND WARRIOR This month we chat to the author of our cover feature, creative wordsmith for hire, Bryony McCormick.
FS: Tell us about what makes Bryony McCormick want to run multi-day and ultra-trail runs. BM: My overriding passions are travel and adventure. For me, trail running, stage races and ultras are a means to fuel those passions. Exploring a place on just your own two feet offers a unique, authentic and unobtrusive insight to places and cultures that most tourists don’t get to see or experience. As for the going far thing – I don’t know. Endurance sport is hard work, it sort of allows you to see yourself in both your weakest and strongest forms. It’s taught me a lot about myself, how I deal with life’s constant challenges, people and my work. And there’s something I can’t explain about that feeling you get when you cross the finish line of
full stride team
Publisher: Shayne Dowling shayne@integratedmedia.co.za Editor: Seamus Allardice seamus@integratedmedia.co.za Art Director: Megan Merifield megan@integratedmedia.co.za Designer: Shannon Flewellen
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Check out the Full Stride website at www.fullstridesa.co.za.
BM: Freelancing defo helps with the winter running. It’s great to be able to wake up at a normal ‘training time’ but stay under the warmth of my duvet and get a few hours of work done whilst waiting for the sun to rise before heading out. The whole 9-5 thing is such an unhealthy way to live – well for me anyway. That doesn’t mean I shy away from a good night run every once in a while… you know, to keep me on my toes and look for porcupines.
FS: How do you find motivation to train for big events while trying to balance life commitments, especially in the depths of the Cape winter when it’s so much easier to just not? BM: The only weather that really deters me is wind. Man, I loathe wind. For me, the motivation is year-round, and it’s to stay fit, healthy, strong, and ensure I’m getting outdoors. I try to manage my training to the extent that I never feel like it’s a chore. The minute I start hating the idea of putting on shoes, I rethink what I am doing and usually give the run a skip and do something else instead. Training takes up so much more of your time than an actual event, so it’s important to learn how to enjoy it – which as I said, I do by switching things up, keeping things fresh and doing different sports. I could never be a full-time runner – or a fulltime anything, I’d go crazy. Well crazier than I already am.
FS:As a freelancer, do you now train like a pro (i.e. wake up at 08:00, chill, do some yoga and hit the trails at 10:00) or are you still forced into nocturnal training like us office bound folks?
Advertising: Jess Nosworthy jess@integratedmedia.co.za PR & Promotions: Ashley Attwood ash@integratedmedia.co.za Regulars: AJ Calitz, Michael Gombart and Tammy Reader. Photography: Ashlee Attwood, Oakpics, Red Bull Content Pool, Ewald Sadie, Mark Sampson Andrew King
@SeamusAllardice
FS: With the Whale of Trail and the Richtersveld Wildrun ticked
off your bucket list, what’s the next big adventure? BM: Ultimately – my goal is to run a 100 miler – mostly so I can meet Tony Krupicka. This year though, I started off the year telling myself I wanted to run 100km in one go. I had the Cedarberg Traverse in mind, but had to change things up because of a wedding, so have entered the Skyrun. Climbing is absolutely not my strong point, so I’m in for one hell of a journey, but that’s next. I’m already starting to panic!
ANDREW KING
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pring has sprung after what’s been a chilly and busy winter, at Full Stride at least. The biggest task keeping us busy in the office has been the development of the Full Stride website, and now it’s up, live and ready for you to use to get your trail running fix on. Go check it out at www.fullstridesa.co.za! And tell us what you think on Twitter by tweeting @FullStrideSA. We’re still working on updating the event’s calendar, it’s a behemoth of a process, so if you’re an event organiser and would like to make sure your events get listed as soon as possible drop us a mail to trail@fullstridesa.co.za and we’ll send you the capture form. September also heralds the arrival of the next in our series of trail
Plus the regulars are doing their thing: I write about the Spur Cape Winter Trail Series™ and we put six trail shoes to the test in the Full Stride #TrailShoeReview. I hope you enjoy the issue and let us know what you think! Cheers,
Follow Bryony’s adventures on Twitter @Bry_Bry_ZA
and Thinkstock Contributors: Bryony McCormick Printing: Paarl Coldset (Pty) Ltd Published by: Integrated Media Disclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.
Full Stride ALLIANCE PARTNERS Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03 Tannery Park 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701
FS Whale to Trail from page 1 running trades to win, and for the Average Joe: a sense of humour and a lot of determination.
The Experience I digress… where was I? Ah yes, stumbling around the top of the first climb in the Potberg mountains. We’re a few kays in when I isolate a stinging sensation on my right foot and realise it’s the start of a blister. My heart sinks. I have never had a blister on this foot, plus I recently ran three days of a four-day stage race in the same shoes without an inkling of one. I do what I’ve been told, sit down, take my shoe and sock off and strap up my foot with blister plasters and stretchy Elastoplast. I’m frustrated, as it’s apparent that I got to the blister too late, and I start compensating by running on the other side of my foot. I push on though, trying not to panic about the 48 kays still to come. At this point Boyfriend catches up and I share my tale of woe. He absorbs the information and quietly accepts the barrage of complaints and moaning he is going to have to ward off for the rest of the day. After the fynbos-rich mountain trails, dotted with flowering Protea bushes and sparkling streams, Boyfriend and I check in at CP1 at Cupidoskraal before heading back up to the second big climb. My over-compensation is causing something under my left foot to hurt too, and each step is excruciating. I grit my teeth, complain a bit more to Boyfriend, and make my way across the ridge line and down a fast traversing descent to CP2. At this stage I’ve talked myself out of finishing – there is no way I can continue on my feet – it’s just too sore. I sit down, take my shoes off and chew quietly on a boiled potato. As per usual, the consumption of food gives me a surge of hope and after some self-applied physio to my feet, another round of strapping to the blister – who I’ve named Nacho, I’m laced up and ready to aim for CP3. We hit the coast at Noetsie, CP3, and we’re halfway. You can see the sand dunes of Koppie Alleen, the finish, in the distance – which is both encouraging and soul destroying. The next eight kays are what Graham Bird, the race organiser, considers the toughest. The trail is slightly cambered (not in Nacho’s favour), technical and undulating. Scratchy, rocky descents are met with glute-screamingly steep ascents. But as if on cue, just before we tackle it, we see the first of many Southern Right whales and stop to appreciate the moment. It’s tough going, but the constant
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The cliff-top paths between Noetsie and Hamerkop offer energy lifting, panoramic, views.
Know before you Stride Out on the Whale of Trail Mandatory Gear There is a mandatory gear checklist, and you are penalised in time if you’re not carrying everything. Be sure to bring a Buff, waterproof jacket and whistle.
Accommodation
The dreaded Lekkerwater beach section is as much a mental challenge as it is a physical one.
whale sightings distract us from the tough terrain. Small packs of runner’s form, and we chat aimlessly to pass the kays. This section of coastline is a geological wonder; it’s steep, rocky and full of caves that seem fit only for pirate treasure and castaways. I stop for photos, a lot, using the time to focus on the beauty of the reserve, as opposed to Nacho’s adolescent behaviour. I finally make it to the infamous beach section, thankfully with the tide still low enough to offer a semi-soft platform to run on, as opposed to being relegated to the soft, souldestroying sand higher up. It’s made tougher by the shifting tide, which requires the odd beach sprint to avoid getting wet feet. It’s exhausting, but also kind of funny, and we’re entertained by runners ahead trying to outrun the ocean mid ultra-trail. By the time I get to CP4 at Lekkerwater, I’m ready to finish, but still have roughly 14km to go. I empty the beach sand from my shoes and reward myself with a sandwich I’ve been lugging around all day. Boyfriend made it the day before, and he’s nailed the ratio of mayo to cheese. I swallow the last of it while I walk yet another beach section, and contemplate how I have never loved Boyfriend as much. The last 14km are made up of a combination of winding coastal trails,
some comprised of smooth hardpacked sand, others soft sand, and more beach stretches. Vaalkrans hosts CP4 and the mandatory gear check. Reaching this point is a mental gain, as I know the next CP is the finish. It’s difficult to quantify the pain I am in at this stage. Every step is excruciating. I dig into my pack for one last treat, a Liqui-Fruit, and dig deep into my heart for one last push. The nastiest stretch for me is the final 100m beach. I try to run it, but Nacho won’t allow it. I’m holding onto Boyfriends pack just to maintain forward movement. Just before we hit the boardwalk, a few tears spill out of my eyeballs – the result of a very tough day on my feet. Downstairs, I think Nacho is also silently crying, and come to think of it, Boyfriend too – from relief that we made it. I’m welcomed across the finish line by the enthusiastic crew with a weary grin on my face and move directly to a chair to get off my feet. A Mountain Runner crewmember brings me my kit bag, Boyfriend, who has been the silent hero of the day, buys me a beer, and a medic tends to Nacho while I stuff my face with steaming potjie. As I zip up my race hoodie, I do it with a sense of pride and achievement. Nine hours on the trot for Nacho, Boyfriend and myself, and an ultra under my belt. High fives all round.
Accommodation is not included in the entry and is limited. Book your spot at De Hoop Collection when you enter to avoid having to stay outside the reserve.
Food You get dinner the night before and the night of the event, as well as a meal after your run. Be sure to take your own breakfast food for before the start, or book a breakfast pack.
More Info The Whale of Trail website has all the information required, and will be announcing the 2016 dates soon. Keep an eye out on whaleoftrail.co.za as entries sell out fast. Bryony McCormick is a freelance writer, editor and content manager. Her videographer boyfriend, Andrew King, took the amazing photos for this feature. To find out more about what makes Bryony want to run ultras turn to page 2.
s w ne Join the Full Stride team for our next trail run, the #SpringTrailRun at Muratie Wine Farm on the 20th of September. The vines will be sprouting greenery like crazy, the Simonsberg Conservancy trails will be at their epic best and with us looking after the goodie bags and Dirtopia looking after the organisation you
Dryland ASHLEE ATTWOOD
know you’re in for a treat. There are 7km and 12km distances and entry fees are R85 and R110 respectively, plus if you stay for prize giving there’s a good chance you’ll win a lucky draw prize. The final race of the Full Stride series takes place on the 5th of December at Delvera and we’ll update you on the distances and entry fees closer to the time.
The next new event from Dryland takes place from 19 to 21 February 2016 in an area made famous by their Tankwa Trek mountain bike stage race. The Tankwa Trail trail run is set to be a three day stage run, complete with the best catering around and a race venue more fit for a wedding than a sports event. We’re looking forward to both of them and you should be too! So check out www.dryland.co.za for all the info.
For entries and more information go to www.dirtopia.co.za.
Wildrun™ goes
NICK MUZIK
TRANSFRONTIER
A trail run that’s already on most South African trail runner’s bucket list is the Richtersveld Wildrun™ and for 2016 it’s just got even better – by extending into Namibia. The 2016 route will be a linear 200km, five day crossing from South Africa to Namibia through the heart of the /Ai/ Ais-Richtersveld Transfrontier Park. The new route will maintain the best of the first three days of the original edition, including the Vyf Susters, Hellskloof Pass, Armmanshoek, the Tswayisberge, Springbokvlakte and the iconic Tatasberg boulders. Then, on day
Dryland Event Management, the folks behind the Fairview Dryland Traverse, are expanding their event offerings with two new trail runs in areas they know and love. The first is the Attakwas Trail Run, which promises to be an epic single day event and if the Attakwas Extreme MTB Challenge is anything to go by it could quickly become one of the bucket list trail runs of the local calendar. Details are still a little thin, for the Attakwas Trail Run which takes place on the 19th of December, as Dryland are building the suspense, but expect proper mountain running across an ever changing landscape.
four, the route will veer of its original course and cross the Orange River at De Hoop into Namibia and the untouched southern section of the Fish River Canyon. This 50km day will take runners into a wilderness that is completely inaccessible by vehicle and rich in wildlife. After a long, tough day, runners will spend the evening in the canyon at a natural hot spring, before taking on the final day of roughly 25km to finish at the /Ai-/Ais Hot Springs Resort. Entries open on 21 October 2015 and you can find out more at www.wildrun.com.
EXTREME LIGHTS
Full Stride Trail Runs
New Events from
News FS
New Extreme XPh Headlamp Are you tired of purchasing replacement batteries all the time for your headlamp? Well now with Extreme Lights’ new Extreme XPh Headlamp that’s a worry of the past. The XPh features a separate battery pack, which is fitted to the back of the head-strap. The battery pack can accommodate either a single rechargeable Liion battery (which is charged with the Extreme Lights 4.2V charger) or three AAA batteries. At maximum power the XPh emits an impressive 670 lumen from its Cree XP-L LED and can run for a maximum of eight hours with
the rechargeable battery and 20 hours with the AAA batteries. On it’s more than adequate mid-light setting the lumens drop to 285 but the runtime increases to 15 and 29 hours respectively. If you’d like to find out more visit www.extremelights.co.za.
Now you don’t have to wait for the next issue of
full stride
you can get your #TrailRunning fix online at
www.fullstridesa.co.za.
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FS Gombie’s Trail Running Guide
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S P RI N G
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is in the Trails
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Develop nimble feet with this DIY hop-scotch training pattern, see below for details.
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he flowers are in bloom, early morning runs having more light, and the layers of clothing are coming off! If you have been kept going winter, give yourself a pat on the back. You braved the cold and you are stronger for it. If you’ve been in hibernation, no problem, the winter bear mentality is only natural. There’s plenty time to get up, out and back in the swing of things. Now is a good time to start planning some nice long trail sessions on the weekends, it might not yet be super toasty but the earlier sunrise makes for a great reward for those who chase the sunrise. It is also a good time to start planning that end of year trail running or mountain biking holiday along with checking what races are happening around the country. Go on set yourself a new challenge. But first ask yourself: What can I do to improve my trail running? Trail running is really one of the best forms of running! On the road speed and endurance are the name of the game. To a degree these are good for the trail, but trail running demands more. It requires concentration and quick reflexes. But climbing is probably the key skill to cultivate. It requires physical and mental strength, and is best mastered with a combination of running and walking, especially when it gets really steep.
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Walking with a purpose is not only quicker up hills but will save more energy than jogging slowly. On the road you can get yourself into a rhythm and run, but with trail running you cannot get into a rhythm for fear of tripping over rocks or stumps. Mentally you need to be alert, mapping your path ahead, which is why walking is such a good skill to master.
Gombie's Spring Training Tips Develop Quicker Feet Good for descending and technical trail running: ◆ 15 minute light run and stretches to warm-up. ◆ Do the old school tyre or ladder run; to practice quicker feet. ◆ Start with your left foot leading into the ladder. ◆ Lead with your right foot for the second pass. ◆ Do six reps for each leading foot. ◆ Gradually increasing your speed as you progress through the reps. ◆ If you don’t want to purchase a training ladder, you can go DIY and
"If you've been in hibernation, no problem, the winter bear mentality is only natural."
ALL PHOTOS BY SEAMUS ALLARDICE
Here we are back in the spirit of the new season on our way to long days and warmer temperatures. It’s a fantastic time to be out on the trails says Michael Gombart.
Spring is a great time to get out and take in the beauty of the trails after your winter hibernation.
draw a hop-scotch pattern on a bit of jeep track or sandy road. Draw a 1 block, 2 blocks, 1 block, 2 blocks pattern and start with a slow run into the hopscotch zone, aiming to step in each block. Gradually increase your speed and increase the distance between the blocks to a stride length apart.
Hill Training Repetition is the order of the day: ◆ Find a technical uphill section at least 80 meters long. ◆ Do 5 sets of 80 meters, walking down for recovery between sets. 1) 50% effort 2) 70% effort 3) 90% effort 4) 70% effort 5) 50% effort
Gear Section Having the right gear will give you
confidence in technical terrain: ◆ Shoes - you’ll need good grip for speedy descents. ◆ Hydration pack – I prefer hydration vests as they offer a more snug fit.
Gombie’s Top Tip Train with better runners and use an activity tracker like Strava to track your progress on climbs you do often.
Michael “Gombie” Gombart is a couch potato turned multisport athlete and trail runner. He’s the founder of www. outpostrunning.co.za and will be providing you, the reader of Full Stride, with expert advice on how to get into trail running and maybe even get competitive. Follow him on Twitter at @michaelgombart.
The Calitz Column
WORLD CHAMPS
FS
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or those that don’t know, an ultra-trail is anything further than marathon distance – usually between 60 and 100km – and the race in question was to be attended by 2 500 athletes from 171 countries! Held in the mountain mecca of France, Annecy; a town in which many professional cycling teams are based and the home of Mavic and Salomon. Lake Annecy meanwhile is an azure jewel in the heart of the high mountains. The South African team of five men and three women descended upon the beautiful Lake Annecy with the view of proving ourselves against the best trail runners in the world. The challenge was an 83km race, with 6 000m vertical gain, which circumnavigated the lake along on the mountain ridges, a stone’s throw from the highest mountain in the Alps – Mont Blanc. The team arrived early to acclimatize as we expected hot conditions during the race, which could prove difficult for the SA runners coming from our winter. A couple of slow loosing runs with the team set us up for the big race. The race was preceded by a very lengthy opening ceremony on the banks of the lake, with a high jump exhibition – which was very strange for a bunch of mountain goats to observe! The race started at an eye watering 03:30! The game plan being that I would run with Iain Don Wauchope and Eric Ngubane for the first half, and then each would be on their own. A brief warm-up was followed by 15km of climbing in the dark – a steady stream of headlamps providing the only illumination. At the first checkpoint we were lying in 33rd spot as the sun just started to crest the horizon. Happy with our placing and feeling good we got down to business – it was going to be a long day, best get comfortable. Support from the spectators was incredible with torches and bonfires lighting many of the downhills. At the second checkpoint, 45km in, I was on my own, still in 33rd place but feeling good. However
As you can tell, there’s lots of climbing around Lake Annecy
The SA team to the IAU World Ultra Trail Championships: Altus Schreuder, Chantel Nienaber, AJ Calitz, Eric Ngubane, Graeme McCallum, Iain Don-Wauchope, Su Don Wauchope, Jock Green and Nicolette Griffioen.
PHILIPPE BOISSY PHOTOGRAPHY
During May this year, AJ Calitz had the privilege of representing SA at the annual IAU (International Athletics Union) World Ultra Trail Championships in Annecy, France. Here’s the story of what went down.
TRAIL RUNNING SA
FOR TEAM SA
AJ in action in the World Champs
rookie enthusiasm got the better of me and I didn’t feed properly. Going like a Boeing up the climbs I ran myself into the low 20’s… then blew spectacularly and suddenly two thirds of the way up the biggest climb of the day. I had no food, no water and very little energy! The mountain suddenly became a very lonely place. A 15km downhill followed which was supposed to be used for recovery. To me it was hell! The 63km checkpoint could not come soon enough and I wolfed down anything and everything I could find. Refueled, I started up the final ascent hoping to make up the time I lost earlier. It is very hard however, once you have “bonked” to recover fully! I held onto 29th place to the top of the climb and could not see another runner behind me. The last stretch of the race is a descent in which you lose 800m of altitude in under 3km! Crazy steeps tracks and what felt like a million switchbacks opened all of a sudden to the azure blue water of Lake Annecy and the finish line only 1 km away. Hundreds of people welcomed us home along the banks of the lake, where after 85km of running I was well and truly shattered. In true SA style, the team went out for drinks and pizza the evening after – racing overseas is not only about racing and placing, but also about the places you see, people you meet and friends you make. Racing in the green and gold was an amazing experience – well and truly proudly South African.
AJ Calitz, trail running’s ginger ninja, is a Guinness World Record holder having climbed 10 257 vertical metres – summiting Platteklip Gorge 14 and a half times in 12 hours, and the three time Lion Heart Champion. Follow his exploits on Twitter at @ajcalitz.
FS Run Report
Race two boasts the best views of the Spur Cape Winter Trail Series™
Running
WILD In Winter
The Spur Cape Winter Trail Series™ is just about the most fun you can have on the trails in the Cape’s chilly winter months, writes Seamus Allardice.
Race four along the coast in Kleinmond is flat, fast and really scenic too
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he Wildrunner crew have got their formula sorted! They do big bucket list events like the Richtersveld and Wildcoast Wildrun™ as well as anybody out there but they also know how to scale down the distance and scale up the numbers for their signature Spur Trail Series™ events. Don’t be fooled by the chilled vibes and the sold out entries. The Spur Trail Series™ events are anything but a walk in the park, especially the longer distance routes! With trail shoes to test and no real idea of what lay ahead, Tarryn de Beer and I signed up for the four race Spur Cape Winter Trail Series™, which kicked off on a Sunday in July at Paul Cluver Wine Estate and finished on a Saturday a month later in Kleinmond. Due to injuries and a diary disaster (read the inability to correlate dates with the days of the week – we were all set to head off to Kleinmond on the Sunday) we only managed to run two of the four races, but the ever reliable Michael Gombart filled me in on the other two, so here’s the low-down.
Race One Race one at Paul Cluver Wine Estate offers 15.6km or 8.8km distances, the terrain is a mix of farm roads, rocky 4x4 trails up the mountain and some technical singletracks on the way down. The highlight of the route is undoubtedly a descent through a kloof bristling with indigenous forest flora. It’s a steep and muddy scramble, made safe by ropes tied to the hillside to assist you on your way down.
Race Two Race two is far less technical, but it’s exceptionally difficult – in fact I couldn’t believe the long course
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was just 12.1km, while the short was 8.1km. The treacherously slippery clay slopes of the Tygerberg Nature Reserve play host to race two and when, it’s definitely when, exhaustion strikes there are exceptional views of Table Mountain and the Hottentots Holland Mountains to take in while you catch your breath.
MARK SAMPSON
EWALD SADIE
Race Three Race three boasts the coolest race venue, Die Taalmonument, on the slopes of the Paarl Mountain. With 13.5km and 7.5km distances on offer, and 100 meters less climbing than in the first two races it’s a faster course – plus you’ve now run three races with the same people so the trails seem to be filled with old friends, which is probably the coolest thing about the series.
Race Four Race four came after a break for the Women’s Day long weekend and in the midst of the chaos of moving, Tarryn and I didn’t realise that the 15th was a Saturday rather than a Sunday. Talk about foolish! To make things worse the Kleinmond leg of the Spur Cape Winter Trail Series™ sees Wildrunner hand out medals to those runners who finished three of the four events. The Kleinmond routes are flat and fast, climbing just 330 meters in the 14.15km long route and 128 meters in the 8.42km short. Ideally though you should be using the first three races to increase your fitness and then upgrade for race four and do the 24km Kogelberg XL. It’s one of the most scenic and manageable 20 plus kay trail runs on the calendar and if you haven’t done a 20km trail run yet it’s a great intro to longer distance trail running.
Stride Out on the Spur Trail Series™ With the Spur Cape Winter Trail Series™ behind us, if you’d like to get involved in the next Spur Trail Series™ here are the dates to look out for: Spur KZN Trail Series™: 4 Oct – 17 Oct 2015 Spur Gauteng Summer Trail Series™: 25 Oct – 6 Dec 2015 Spur Cape Summer Trail Series™: 13 Jan - 7 Feb 2016 Things to know about the Spur Trail Series™ ◆ Long (12 - 15km) and Short (±8km) race distances ◆ No water points – to reduce litter on the trail ◆ Entries sell out fast – rather enter online than waiting for entries on the day. ◆ Batch starts – you select your batch when you enter online and remain in the same batch for the four-race Series, so please be honest about your abilities.
Go XL
If you want to test yourself over a longer distance or just spend more time out on the trails take a look at these Wildrunner events: 13 September: Wildcoast Wildrun™ – 112km in 3 days 26 September: Marloth Mountain Challenge – 55km or a three-person relay 25 October: Spur Hennops XL Summer – 20.1km 7 February: Spur Elgin Valley XL – 24.6km 27 February: Spur Silvermine Mountain XL – 34km
Find out More Visit www.trailseries.co.za or www.wildrunner.com for more information.
Plantar Fasciitis
Biokinetics
FS
Are the arches of your feet or heels in pain? You might have Plantar Fasciitis, so pay attention to Tammy Reader’s advice. What is the plantar fascia? The Plantar fascia is a tough fibrous band of connective tissue that lies directly under the skin and supports the arch of the foot. While running, your plantar fascia works with your Achilles to store and absorb high stresses, acting like a shock absorber and then returning energy into the arch of your foot. When the stress is too high, this repetitive stretching and tearing can cause the fascia to become inflamed or irritated.
What is plantar fasciitis? Plantar fasciitis or plantar fasciosis is, interestingly, the most common cause of heel pain. Plantar fasciitis involves pain and inflammation in the thick band under your foot (plantar fascia) that connects the heel bone to the toes. Plantar fasciitis tends to start gradually, often starting in the heel. It is commonly associated with a sharp pain near the heel of your foot, typically experienced on your first few steps in the morning. As the day continues, the feet loosen up but the pain may return if standing or sitting for prolonged periods. Runners may experience pain at the beginning of their run which often subsides as they warm up in the course of the run. The pain is usually most severe after activity and not during activity but when it is felt during activity, then it is in the push-off phase while running. Runners with plantar fasciitis can sometimes have heel pain for months until the fascia finally heals, so it is important to catch and treat mild cases of heel pain before they develop into plantar fasciitis.
Causes Plantar fasciitis is common in new runners as well as seasoned runners because a large amount of stress is placed on your heel. Runners who over-train, do excessive hill work and speed work, who increase their intensity or mileage too quickly or neglect their stretches (tight Achilles and calves) are at an increased risk. People carrying extra weight and people who have occupations in which stand all day are also more susceptible. Shoes also play a role: for example, shoes that are too flexible in the middle of the arch or shoes that bend before the toe joint will cause increased tension in your plantar fascia. A further contributing factor can be faulty foot mechanics, such as high or dropped arches, placing unnecessary strain on the plantar fascia. People with dropped arches put the plantar fascia under too
much stretch, while people with high arches lack the flexibility to absorb shock, both resulting in strain on the plantar fascia. Incorrect running styles affect your weight distribution which also puts unnecessary stress on the plantar fascia. The whole leg, from the hip to the ankle can affect foot mechanics while running. This is where a biokineticist can assist by doing a running analysis which identifies faulty biomechanics, resulting in overload. Suddenly changing your running style, for example, by changing from a rear foot strike to a forefoot strike, can place more pressure on your plantar fascia, in turn leading to overuse. Therefore, if there is a need to change your running style, it is imperative to do it over a prolonged period.
Heel bone (calcaneus)
Area of pain
Plantar fascia
SOLE OF FOOT
Self-treatment If you experience heel pain you should reduce your running and rather swim, aqua jog, or cycle. At the very least you should reduce your mileage and keep to flat softer terrain, while adapting your running style by increasing your cadence and reducing your stride length. This will minimize the pressure on the plantar fascia. The first aim of treatment should be to protect the plantar fascia from additional strain. Start by stretching your plantar fascia, calf (gastrocsoleus complex) and Achilles tendon. Rolling your foot over a frozen water bottle can help alleviate the pain and reduce inflammation. Additionally performing toe curls on a towel, pulling the towel towards you on the floor can help strengthen the intrinsic muscles of your foot, all of which will aid recovery. Wearing soft and supportive shoes can help while standing and walking. Cushioned inserts or soft heel cups are also helpful, as heel cups place less stretch on the calf, thus reducing pain; however, heel cups should only be used as a short term treatment. Taping can also help as a short term solution and massaging your plantar fascia and calves can alleviate the tightness and pressure on the plantar fascia. Avoid barefoot walking until your symptoms subside and put your flip flops away until your heel pain is gone completely! Identifying the causes of your
Superficial transverse metatarsal ligaments
Transverse fasciculi
Medial plantar fascia
Plantar fascia
Lateral band of plantar fascia
Tuberosity of Calcaneus
plantar fasciitis is critical. A biokineticist can help you to do this, thus preventing the injury from recurring. For the long term, maintaining a healthy weight, replacing your running shoes often and wearing supportive and soft shoes every day should help prevent plantar fasciitis. Increasing your mileage by a maximum of 10%
"Plantar fasciitis involves pain and inflammation in the thick band under your foot (plantar fascia) that connects the heel bone to the toes."
each week, and keeping to softer surfaces will reduce your chance of injury. Remember that all changes in running, be it style, surface change, intensity or mileage, should always be done gradually so that your body can adapt.
Tammy Reader is a registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical experience into her work. To find your nearest Biokineticist go to www.biokinetics.org.za.
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FS Gear
GEAR #TRAILSHOEREVIEW
Looking for new shoes to hit the trails with this spring? We put six pairs to the test for you in our Trail Shoe Review. Pearl Izumi Ladies EM Trail N1’s
Weight: 238g (US size 8) | Price: R1 899 | Website: www.outpostrunning.co.za The Pearl Izumi EM Trail N1’s are light-weight neutral trail shoes with a new seamless upper and carbon rubber outsole providing excellent traction and amazing flexibility, which ensures a supreme responsiveness on rough terrain. They were tested over jeep track, technical singletrack, dry river-beds and forest landscape and they prove to be outstanding across each category, the only area where the grip let up was on smooth boulders. The midsole has a pillow feel providing enough cushioning to absorb any impact without sacrificing on stability; in fact the uppers lock your feet in and seem to limit any inward or outward rolling of the feet. The forefoot rock plate and bonded seamless toe cap provides protection from unexpected trail hazards and the breathable mesh upper guards against overheating in our African climate and it easily drains off water after river crossings. The toe box is rather roomy which suits runners with broader feet. According to Pearl Izumi the goal in designing the EM Trail N1’s was to create the world’s most fluid running experience with a “simple is better” principle and having tested the shoes we can tell you they have far exceeded their goal as smooth doesn’t even begin to describe the sensation as you dart over the uneven terrain. Also available in a men’s version.
Salomon S-LAB Wings
Weight: 280g (UK size 8.5) | Price: R 2 599 Website: www.salomon.com/za The Salomon S-LAB Wings are the evolution of the previous S-Lab XT 6, and they feel like light weight road shoes on your feet, but don’t be fooled, they provide aggressive grip ideal for technical trails. They support your feet without being bulky and the hard rubber toecap offers protection from rocks and roots. If the fit isn’t correct, the toecap can feel harsh against your toes, so wear thicker trail running specific socks (Salomon do brilliant ones too) and get the sizing 100% right. The S-LAB Wings have a spacious toe box, which shows their ultra-trail intended use. Despite the outsole not featuring particularly aggressive tread they offer amazing grip, they’re super sticky on rocks, clay and gravel and allow you to descend with total confidence. Plus they’re available in a soft ground model with more aggressive lugs, for those of you who run in more loamy conditions. As with the rest of Salomon’s S-LAB range the S-LAB Wings are designed with pros in mind, so you’ll be purchasing a performance product but not one intended for high mileage. If you’re looking for a light weight, comfortable and grippy trail shoe for long distance racing the Salomon S-LAB Wings are ideal.
adidas Raven Boost
Puma Faas 500 TR v2
Weight: 350g | Price R1 699 Website: www.puma.com The Puma Faas 500 TR v2’s are the most aggressive, and probably the coolest looking (in the blue and yellow colour way), pair of trail shoes we tested. When you first slip them on you can’t help but marvel at the comfort of the Faas foam midsole, and these are only Faas 500 – Faas 1 000 will put your feet to sleep. They feature a 4mm heal-to-toe drop aimed at encouraging a midfoot strike, and the lugs are so aggressive you feel the need to do them justice and go exploring off-piste rather than sticking to the well-trodden trails. The heel counter could be a bit high for some runners and we found it provided a bit of niggle around the ankles especially at the start of the run when wearing thin socks. That being said once into the run the Faas 500 TR v2’s devoured the trails, they get going when the trails get tough. If you’re used to a more traditional heel-to-toe drop (8 – 12mm) the 4mm drop can take some getting used to on flatter terrain, but when going up or down all you’ll notice is the endless grip.
Vivobarefoot Trail Freak
Weight: 265g | Price: R1 423 | Website: www.nativesport.co.za The Vivobarefoot Trail Freaks are as close to barefoot running as you’re likely to get with shoes on with their 4.5mm tall lugs making up the majority of their 7mm thick soles. The shoes fit very comfortably; the width and flexibility allows your feet to move freely and naturally, especially around the front of the sole. They allow for excellent ‘trail feel’ while still proving a sturdy layer of protection between the soles of your feet and the ground. With no cushioning to speak of the Trail Freaks aren’t for everyone and should you want to go minimalist Vivobarefoot and Native Sport (the local distributors) suggest doing it gradually over a few pairs of shoes. They also suggest purchasing barefoot shoes to wear for general day-to-day use to get your body ready for running in truly minimalist shoes – it’s an approach they call “walk before you run”. We tested the shoes on various types of terrain, from relatively rocky trails to flat grass and a few roads; the shoes perform very well as a trainer on flat surfaces such as a grassy sports field or track, offer excellent traction on all surfaces and allow you to run with confidence. Our tester loved the light-weight feel and said he felt faster when doing intervals or sprints than he did when running in full cushioned trail or road shoes.
New Balance 1210 v2
Weight: 310g | Price: R1 899 Website: www.newbalance.co.za The New Balance 1210 v2s or the Leadville 1210s are undoubtedly shoes for a long trail run, from the famous Leadville name to the deep toe box and ample midsole cushioning they are designed to keep you moving forward for hours on end. They’re surprisingly light for their rather bulky shape, and they are definitely more at home on jeep tracks and dusty hard pack than they are on tight and technical singletracks. The Vibram® outsole features fairly low profile lugs which offer little resistance and grip superbly on dry and dusty terrain; they don’t however like hard-packed, damp, clay. The Leadville 1210s come into their own if you’re running a mix of tar and jeep track, and the lugs don’t feel like they’ll wear down overly fast on abrasive surfaces. The laces, although looking like skate shoe laces, never slip once tied due to their irregular tubular profile. They are super comfortable, and if you’re looking for a trail shoe to minimise the jarring on your joints then the New Balance 1210 v2s should be on your list. Alternatively for ultra-trail runners the 1210 v2s will keep going long after your legs have given out.
Weight: 340g (US size 9) | Price: R1 799 | Website: www.adidas.co.za Fighting off the desire to go all Edgar Allen Poe on the adidas Raven Boost review was difficult, but as they’re an excellent pair of trail shoes it’s not impossible to focus on what they do rather than the name. adidas have been putting in some serious work on their trail shoe offerings in recent years and the Raven Boost model is their new top of the range trail shoe. It’s a general do-it-all shoe for the avid runner, designed to tackle whatever the mountain throws at you. The Boost midsoles are exceptionally comfortable, the Continental™ Rubber outsole grips superbly on all but the very harshest terrain (that hard-packed, damp clay proved too slippery) and the drawcord speed-lacing system is a nice touch, especially for those of you who race cross-tri or Xterra. The only potential issues we could spot was a bit of rub from the heel counter, though that was only on the first couple of runs, and the join between the Boost foam midsole and the upper, where the Boost foam protrudes slightly. The adidas Raven Boost trail shoes strike a very happy balance and we suspect we’ll be loving them on the trails for a good while to come.
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For more info and the manufacturer’s stated specifications scan this QR Code or visit www.fullstridesa.co.za/ trailshoereview
CALENDAR September 2015 RACE CALENDAR MPUMALANGA
5 Mpumalanga Trail Challenge 5 Alzu Rhino Run 25 Komati Gorge Lodge Braai Run GAUTENG
5 Hollard Jozi Urban Adventure 9 Kinetic Night Trail Run 13 Action Gear Spring Break Trail Run 18 KeyHealth Moon Chaser Night Trail Run Series
24 Impi Challenge 24 Afriman Duathlon FREE STATE
5 Old Mutual Sunday Tribune Mont Aux Sources 50km 19 2 River Trail Run EASTERN CAPE
4 Lilyfontein Adventure Race 6 Wildcoast Wildrun 2015 DEPARTURE 1 Journey 7 The X – 2015. An E’Cape Odyssey 7 Wildcoast Wildrun Non-stop 13 Wildcoast Wildrun RACE 16 Merrell Spring Night Run Series #2 2015 19 Katberg Sky Trail Run 25 Lammergeyer Mountain Challenge and Xtreme Trail Run WESTERN CAPE 5 6th Cellar2Cellar Trail Run & Wine Experience 5 The Kogelberg Challenge 5 Staalwater Trail Run 5 Realtors International TSiBA Trail Run at Bloemendal 2015 5 Al-2-Hez 5 Run The Vines - Windmeul Winery 9 Merrell Spring Night Run Series #1 2015 12 The Crazy Store Table Mountain Challenge 2015 12 Piket-Bo-Berg Cycle Challenge & Trail Run 13 Battle Up Blaauwberg Hill 2015 19 Sanlam Cape Town Marathon Peace Trail 20 Cape Mohair Fynbos Trail Run
Advertise your event in Full Stride and we will send you copies of the paper for your goodie bags or registration table. Call Jessica on 021 685 0285/6
20 Full Stride Spring Trail Run 23 Merrell Spring Night Run Series
Calling all event organisers! Get your events listed here for free. Drop us a mail, to trail@fullstridesa.co.za, with all your 2015 event dates and details and we’ll make sure they’re listed in Full Stride.
#3 2015
24 Run For Heritage Trail Run 2015 24 Porterville Trail Run 24 Run The Vines - Spice Route
FREE STATE
Wine Farm
17 Harrismith Mountain Race 17 Otterskloof Charity Challenge
25 Oyster Catcher Trail Run 2015 26 Old Fishermans Trail Challenge 2015 25 Marloth Mountain Challenge 2015 25 CDF Dudley Trail Run in aid of
EASTERN CAPE
9 Penguin Trail Run
CANSA 2015 27 Redberry 8km & 4km Trail Run 29 KeyHealth Moon Chaser Night trail Run #3
WESTERN CAPE
3 Ultra Trail Cape Town 2015 3 Berg & Beach Trail Run 10 La Capra Goat Run 2015 Presented by Asics
NORTHERN CAPE 5 Namaqua Flower Run 2015
17 Cederberg Traverse 2015 17 Renosterbos 2015 17 Impi Challenge 18 FALKE Blooming Trail Run 24 Travelers Trail Run 24 Slanghoek Triathlon 25 Season of Sauvignon Fun Run 2015 25 Spur Adventure Duo 30 Botrivier van der Stel Pass
KZN
5 Lynford Descent 5 Mont Aux Sauces 12 Biggarsberg Mpati Mountain Race 13 Alick Rennie Mountain Run 16 Giba Monthly Night Trail 19 100k 19 Mountain Splendour Mania 19 The Giant’s Cup Uncut 25 Toughman 3 27 Rhino Run
Challenge and Trail Run 31 Wilde Bains Trail Run 31 Halloween Forest Night Run 31 Run The Vines - Perdeberg Winery KZN
3 Runtheberg Trail Run 4 Spur KZN Trail Series 1 of 4 2015 7 Spur KZN Trail Series 2 of 4 2015 10 Pecanwood Oktoberfest 14 Spur KZN Trail Series 3 of 4 2015 17 Spur KZN Trail Series 4 of 4 2015
NORTH WEST
19 PG Glass Vlakvark Trail Run OUT IN AFRICA
5 Ferney Trail 2015 (Mauritius)
NORTH WEST
October 2015
RACE CALENDAR MPUMALANGA
3 WildSeries Kruger2Canyon
Series 2 of 4 2015
Series 3 of 4 2015
28 Momentum Health OatWell
Series 1 of 4 2015
25 Spur Gauteng Summer Hennops LIMPOPO 5 Mpumalanga Trail Challenge 10 Monster Man Off Road Triathlon
RACE CALENDAR GAUTENG
2 Kinetic Night Trail Run 6 Spur Gauteng Summer Trail Series™ 4 of 4
MPUMALANGA
5 Mpumalanga Trail Challenge 16 Sabie X Trail Run 18 Sabie X Trail Run KZN
WESTERN CAPE
CALENDAR KEY
DUALX #4 Powered by PeptoPro
Mpumalanga
Free State
Series 4 of 4 2015
Limpopo
Western Cape
Northern Cape
KZN
Gauteng
North West
Eastern Cape
Out in Africa
29 Spur Gauteng Summer Trail
XL 2015
December 2015
November 2015 4 Kinetic Night Trail Run 8 Spur Gauteng Summer Trail
DUALX #3 Powered By PeptoPro
KZN
7 Eston Tala Trail Run
5 Full Stride Summer Trail Run 5 Run The Vines - TBC 6 Spur Adventure Sprint and Duo # 3 9 Lusan Night Run Series #3 2015 13 Dirtopia Trilogy Trail Run 13 2015 FALKE Trilogy Trail Run 19 Attakwas Trail Run
1 Spur Gauteng Summer Trail
25 Spur Gauteng Summer Trail
Wine Farm
26 Lusan Night Run Series #2 2015 29 Six in One Challenge 29 Muizenberg Mountain Run
16 Summer Holiday Trail Run
GAUTENG
GAUTENG
Sportsmans Warehouse
8 Spur Adventure Duo 12 Lusan Night Run Series #1 2015 14 Delheim Outdoor Weekend 21 Delheim Trail Run 21 Run The Vines - Landskroon
17 Brauhaus Trail Run 2015 31 LaFarge Zebra Zamba Race
RACE CALENDAR
7 Kinetic Night Trail Run 14 Petzl Night Adventure 17 Momentum Health OatWell
WESTERN CAPE
5 Fairview Dryland Traverse 2015 7 Three Peaks Challenge 2015 8 Scorpio Trail Run presented by
EASTERN CAPE 7 Zuurberg Mountain Inn 21 Salomon SkyRun and SkyRun Lite
INSPIRATION Station - Fastest Known Times of the Fish River Canyon or the Drakensberg traverse, FKT’s are hot topics for trail running conversation. If those routes are a bit daunting try the Buff SA #FlatIsBoring FKT challenges, the first one was up the Stellenbosch Mountain and they’re promising more monthly challenges soon. Or map your own, send us the Strava segment (trail@fullstridesa.co.za) and we’ll help you get the challenge out there. If you map out a route worthy of a prize we’ll even organise a little something to ensure the competition hots up!
Ryan Sands
RED BULL CONTENT POOL
Fastest Known Times or FKT’s are a great way to push your limits, put your skill and speed to the test and to lay-down or accept a challenge. They’ve been around as records since the first timed race (time immemorial then), but with the advent of Strava and the like, it’s become easier to map, record and keep score of who is the quickest. From Kilian Jornet’s attempt to speed summit the highest mountain on each continent, to the local FKT routes across Table Mountain, along the length
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