Innehållsförteckning för December 2016 - January 2017 n9 från Trail Run

 Recently I worked at the inaugural Taupo Ultramarathon. No, I wasn’t running and yes, I had terrible trouble keeping my FOMO (fear of missing out) in check. But a brief encounter with a young woman I didn’t know caused another piece of the ‘why do we run?’ jigsaw to rotate a quarter turn. WE TRAVEL TO SOME FABULOUS PLACES – LARAPINTA, EVEREST – AND FOR THOSE WITH ITCHY FEET, DAWN TUFFERY INVESTIGATES A DIRTBAG LIFESTYLE. AN ABUNDANCE OF COACHING AND CLINIC FEATURES WILL KEEP YOU RUNNING TO THE BEST OF YOUR ABILITY AS WE HEAD INTO CHRISTMAS... The distances concerned were 50km, 75km and 100km, and I was positioned 24km from the finish line. When participants rolled across our timing mat they were therefore either half, two-thirds or three-quarters of…

1 Trochanteric Bursitis Location: Pain at the outside of the hip Symptoms: Inflammation/irritation of the fluid-filled sac protecting the greater trochanter/iliotibial band. Pain may extend down into the outside of the thigh and increase when lying on the affected hip; during and after running Cause: Repetitive stress of running; a fall/trauma to the hip; biomechanical imbalances. Weight gain can also be associated with bursitis. Commonly associated with iliotibial band (IT band) friction syndrome Note: Swelling of a bursa often occurs as a protective mechanism by the body to protect muscles/tissue from trauma Treatment: Activity modification/ reduction; physical therapy/massage; hip strengthening and flexibility exercises; weight loss 2 Iliotibial Band (IT band) Friction Syndrome, at the hip Location: Pain at the knee, hip, or both Symptoms: Pain in the knee and/ or…

1 There is a directly proportional relationship between rehab and denial. The more time you spend in denial, the longer time you spend in rehab 2 Doing your exercises once a week in the waiting room before your appointment does not count 3 Self-sabotage number one: Fibbing about doing your exercises but failing to display the expected results can send your physio off on a wild goose chase 4 Health professionals have Jedi mind powers. They look at your body and KNOW you are fibbing 5 Self-sabotage number two: Paying $40 to be advised you should walk, yoga, swim, cycle or rest – then ignoring all advice and smashing out 10km: you lose, and you lose 6 Ditch dumb. If your therapist appears to be speaking a foreign language, ASK…

 Apparently we are firmly entrenched in the second running boom. The first happened in the 1970s-1980s when there were an estimated 25 million runners worldwide. I BELIEVE WHEN WE DIG EVEN DEEPER THAN THIS, WE ALL HAVE OUR OWN PERSONAL REASONS FOR WHY WE LACE UP AND DO WHAT WE DO. According to Brad Beer’s book You Can Run Pain Free, the boom we are in presently estimates there are around 200 million of us pounding pavements, trails and all manner of other surfaces. That’s some serious growth. There are a number of key drivers according to the research, and probably none of it too surprising – women leading the way and embracing running is perhaps the most unexpected (and awesome); a huge increase in the popularity of the half…

THE SURF COAST 100KM IN 2013 WAS A SIGNIFICANT RACE FOR ME AS IN 2012 I RAN IT ENTIRELY WITH MY DAD. WE COMPLETED IT IN 12 HOURS 30 MINUTES – I WAS 16 YEARS OLD. THE NEXT YEAR I RAN SOLO AND WAS THREE HOURS QUICKER AT NINE HOURS 36 MINUTES. RUNNING TO ME IS PURE FREEDOM, IT IS AFTER ALL WHAT WE ARE MADE TO DO… YOU LOSE YOURSELF IN THE THINGS YOU LOVE, BUT YOU ALSO FIND YOURSELF.Lucy Bartholomew. Photos by Ben Read Photography. Lucinda (Lucy) Bartholomew Age: 20 Occupation/study: Studying Personal Training and Sports Nutrition Location: Melbourne, Australia Kilometres/hours run per week: 16-18 hours, 110-160+kms KTR: Chamonix? What brings you to that stunning place: racing, training, or catching up with your coach, Emelie Forsberg? LB:…

Good Fortune, a track from PJ Harvey’s Mercury Prizewinning album Stories from the City, Stories from the Sea contains the line: “Things I once thought unbelievable in my life have all taken place.” This statement resonates with me both in the sense of where my life has taken me and in regards to my journey with running. Thinking back I don’t think I’ve measured success by material gains. Success for me has always been about surpassing my own expectations. When I played music I measured my success by experiences: international bands that we got to support, tours we embarked on, releasing our own records and generally proving that we could do things ourselves. Later in my life I’ve surpassed my own expectations by being a functional adult with all the…

Tight calf muscles are not only annoying but can affect how far you run, how fast you run and stretching during and post-run. More importantly, they may be a precursor for serious injury lurking around the corner. A tight muscle is different from a strain or sprain. A sprain comes from an immediate injury: you may notice a sharp pain or a ping, pop, tear or sudden loss of power. Tight muscles are quite often genetic, or you may develop a susceptibility due to the nature of your sport or your shoe preference. Tightness builds up over time and progressively worsens with an activity like running. Calf definition The calf complex is located at the back of the lower leg between the knee and ankle joints. It consists of the…

BURNING ISSUE! We are on the lookout for an anti-chafing cream that does not leave greasy, waxy or oily residue on garments. Think you have the perfect solution? Email vicki@kiwitrailrunner.co.nz with your product recommendation: we will put it to the test and send you a little gift pack to say thanks! SHE WANTS Something to wear on the bottom Are you a skirt girl? Shorts girl – tights or capris girl? Maybe even a running dress girl? All we know is black is banned: colourful fabrics and patterns from geometric to paisley are adorning the trails. Check out these lovelies… 1 INK’N’BURN DRAGON FLOWER SHORTS RRP NZD$109.95 / USD$64.95 Featuring InB’s characteristic deep waistband these don’t roll down – unless you want to reveal the reversible inner. They are on…

How well do you know the Central North Island Volcanic Plateau? Victory Events are giving you the chance to WIN two complimentary Tussock Traverse entries, one pair of ICEBUG shoes and two tickets to the post-celebration dinner at CHATEAU TONGARIRO, Saturday 28th January! Simply answer the following questions to be in to win this fantastic prize package: 1 What is the closest ski field to the start of the longest day? 2 Name the unique desert landscape that feels like you are running on the moon? 3 Name the tempting pristine oasis borne from ancient lava flows? 4 Where is the old stage coach stop – a short diversion will take you there? 5 Marshals from which 32-year strong organisation will keep you on track? 6 What symbol of timeless…

FOR ME, THAT MEANT TURNING ARTHRITIS INTO SOMETHING AWESOME INSTEAD OF SOMETHING AWFUL.Debbie Hardy Debbie Hardy discovered running after her father died. “I was looking for tools to cope with his death and someone suggested I try running. I did, and it worked.” By the time she was 30, Hardy was running every day and participating in predominantly off-road events of varying distance, including the 85km Hillary Trail race. She was happy: a certified NLP (neurolinguistic programming) practitioner with a successful online business and one of only two licenced ‘Feel the Fear’ trainers in New Zealand, Hardy was fit, healthy and unafraid. The world was her oyster. Despair Hardy ran as usual on December 25 2015. Shortly afterwards, her right ankle began to swell and when it hadn’t receded after…

Getting around Auckland’s public transport system (bus, ferry, train) provides access to many decent run locations. Own transport may be required to reach the private forests and larger Regional Parks: a post on Wild Things NZ Trail Running Club (Facebook) is a great way to arrange car-pooling and company, highly recommended if you are unfamiliar with the area you plan to run. Sprawling and congested, Auckland is loved by residents and tolerated, just, by those living beyond the Bombay Hills. But here is the surprising thing about this city which has more than one million residents: Auckland has an enormous amount of highly varied, top-quality trail running. For a start there are 34 regional parks within an hour’s drive of the CBD, each with a unique character. Explore tiny Shakespear’s…

• Do exactly as you are instructed. Do not be tempted to throw in an extra couple of kilometres, hill or sprint finish • Eat and hydrate exceptionally well between workouts to expedite recovery • Rest – really REST – on rest day • What? Back-to-back workouts literally mean running on consecutive days OR twice in one day. The runs are often specialised, with one focused on speed and another on climbing or descending: one may be short and intense, the next long and slow. When the planned workouts are long or hard, a back-to-back model goes against the traditional rule of running: Do not overdo hard workouts. • Why? There are many arguments for stacking harder work efforts to improve performance. Breaking down the traditional long run into two…

Blue Spring – Te Waihou Where: Putaruru, Waikato District, North Island, New Zealand Distance: 5km one way, 10km return. Degree of difficulty: Easy: some stiles; one very short rocky section. Access: SH28 (Whites Road). From the north, turn left into Leslie Road (off SH28) and head to the signposted carpark. From the south, look for the carpark signposted on Whites Road. Why: Over the course of 100 luxurious years, water filters down from the Mamaku Plateau to bubble up at the Blue Spring, Waihou River. By the time it arrives it is so clear and clean as to be blueish in colour and utterly stunning: little wonder that 70% of New Zealand’s bottled water comes from this outlet. Te Waihou Walkway is a flat, fast (if you feel so inclined)…

1 Mountain Rescue Phillip Melchior Not strictly a book about running, Mountain Rescue is a compelling and sobering read for anyone who spends time in New Zealand’s raw outdoors. Melchior leverages his competencies as a tramper, mountaineer, Search and Rescue (SAR) volunteer and journalist to compile an epic account of search and rescue missions in New Zealand’s Southern Alps. Each account is delivered from the perspective of both adventurer and rescuer: the outcome is sometimes favourable, sometimes tragic. There is a nagging sense of the repetitive: compounding mistakes, weekend fever and ambition outstripping skill. There is equally a sense of the unpredictable – accidents and erratic weather – and two strong themes emerge: those who are underprepared and those who are unlucky. Mountain Rescue is a stark reminder to anyone…

1 Everyday dirtbag Many trail runners regularly access dirtbag-freedom within a weekend by heading to the hills with friends. Whether its three hours or an overnighter, try a new location or hut. Consider adventurous alternative ways to get to races, or loosely plan a night run. 2 Sabbatical dirtbag You might have a home base and job you enjoy, or want to avoid displacing offspring from their education, but the call of the wild is strong. Consider saving up funds and negotiating a block of time off – perhaps one month, perhaps six? – and plan some dirtbag-style slow travel. By financial necessity, this is perhaps the most popular approach for many. 3 Boots-and-all dirtbag This one takes a bit more commitment, but could be rewarding. You might have a…

THE BEST MOMENTS IN LIFE DON’T COST ANYTHING. THE BEST KINDS OF MEMORIES – BEING IN ALL THESE WONDERFUL PLACES AND HAVING SOME REALLY GOOD EXPERIENCES – ARE FREE.Keiran Franks, volunteer It’s some ungodly hour on a mid-winter Sunday morning. It’s cold, it’s dark, and I’m in Totara Park, South Auckland, hauling metal barriers into straight (sort of ) lines. This isn’t prison. This isn’t even punishment. I’m here because I asked to be. And I’ve gotten off lightly. Others have been here since 5am. Call it altruism, call it self-aggrandisement. Call it pre-dawn disillusionment, but there’s something kinda cool about building a race chute. I and the rest of the cheery folk here this morning have volunteered our hands, heads and other useful bits to help set up one…

NORTH ISLAND December 3 The Goat Tongariro 20k off-road 4 Omaha Classic Run/Walk 21k, 10k, 5k, kids 2k road and off-road 4 Sri Chinmoy Half Marathon and 10k Series Auckland 21k, 10k, kids 2.5k road 10 Speight’s Westcoaster, Auckland 42k, 30k, 21k, 13k, 6k solo/relay off-road 10 Raglan Karioi Trail 24k, 10k, kids 2k solo/relay off-road 10 3 Bridges Marathon, Wanganui 42k, 21k, 10k, 5k road 10 Great KidsCan Santa Run, New Plymouth 2-3 k road 18 Nexans Fun Run/Walk Series, Bell Block Taranaki 10k, 5k, 2k – road 18 Nexans Fun Run/Walk Series, Okato Taranaki 16k, 9k, 5k, 2k – road January 21 Waiheke Wharf2Wharf Fun Run 25k, 13k, 12k, 5k, kids dash road 21 Hutt River Trail Events 60k, 42k, 21k, 10k – off-road 22 Albany Lakes Summer…

1 The shore Okura Bush Walkway Distance: 7.6km one way Walking time: 2-3hrs Gradient: A few good climbs, many stairs Terrain: Boardwalk; coastal sand and rocks; well-maintained single-track Toilets: Only at Duck Creek Road end Water: Carry own water Start from: Out-and-back: start at Haigh Access Road or Duck Creek Road (Stillwater). Level of difficulty: Moderate. Ideal for… a lovely off-road run with plenty of challenge and variety. Admire wonderful examples of kauri and puriri and stop for a breather at historic Dacre Cottage. Take care around the dotterel and oystercatcher colonies, especially during nesting time (mid-September on). 2 Sugar sweet Chelsea Heritage Park Distance: Variable – short to mid-distance loops Gradient: Mildly undulating Terrain: Well-maintained tracks, can be slippery when wet Toilets: Yes Water: Carry own water…

When Carl Lewis smashed his way to nine Olympic gold medals, no one would have guessed he was running on fruit salad. Vegetable and fruit-based diets are old news in the east but in the west they present a relatively new dietary option. Whether for philosophical reasons or improved health, more westerners are choosing a plant-based diet to help them enjoy better, more productive lives. As science comes out in support and public perception changes, the idea of munching down on a big bowl of rabbit food seems increasingly appealing to many carnivorous salad-doubters. Take champion strongman Patrick Baboumian, the previously meat-powered Persian. After more than 10 years as a vegetarian, Baboumian demolished a world record by carrying a 550kg yoke more than 10 metres. No one suspected his favourite…

Utopia vs trend I feel as though what is ‘trendy’ dictates what the masses are doing. In turn – for many a trail runner – what is ‘trendy’ can dictate the direction they take, particularly when it comes to event participation. I encourage people to define what it is that they enjoy about running based on a variety of factors such as terrain, location, distance, topography, time, competitiveness, climate and available training time. Armed with that information, I suggest one selects the adventures that they are going to get maximum enjoyment out of. The empowering and perhaps confronting part is the realisation that things are likely to stop being fun – and likely worse – when the adventure is markedly different to that which the individual has identified as within…

As a nutritionist, I obviously think that food plays a fundamental role in our health and performance. However, if I was asked if there was any one thing that might trump nutrition in terms of recovery (and subsequent performance), I would say sleep. I spend a good portion of my time talking to clients about their sleep habits. We all have busy work and life schedules and when training for an event is layered on top of this, something has to give. Seldom is it training – too often, sleep is the first thing to go when time is tight. As athletes we often cram our training into the beginning of the day (before sunrise) or at the end of the day (after work) where it can impact on overall…