Table of contents for February - March 2017 n10 in Trail Run

WHEN ASKED IF HE KNEW THE SECRET TO ATTAINING WORLD PEACE, THE DALAI LAMA WAS SUCCINCT: “GO HOME. BE NICE TO YOUR FAMILY. THEY WILL GO OUT INTO THE WORLD, AND BE NICE TO THE PEOPLE THEY MEET.” On my wall I have a canvas that reads ‘One day can bend your life’. Never has this seemed more apposite than as we mourn the tragic passing of Steve Neary, one of the pillars of the New Zealand trail running community and a great personal friend. Steven and I travelled the length of the country and shared many, many adventures together: his photographs have punctuated each issue of this magazine and he will be deeply missed. As tributes pour forth for Steve on social media, I am struck by a recurring…

Trail Runner mourns the passing of our good mate, Steve Neary, who was tragically killed in a car accident on 7 November. At the time of his death, Steve held two roles: Course Director for outdoor event management company TotalSport, and deeply committed photographer and explorer for Trail Runner. Steve smashed onto the trail running scene six years ago, fresh from his first Auckland Marathon. The fit young ex-policeman found running trail to be a delicious combination of two loves – his recently-discovered passion for running dovetailing nicely with the experience of numerous years spent deer-hunting deer with his father, where Steve realised he preferred the environment to the pursuit itself. What followed can only be described as a stellar career in the dirt as the Pukekohe man quickly dominated…

BY BEING CONSCIOUS OF OUR ENVIRONMENTAL FOOTPRINT, EACH OF US HELPS ENSURE THE PRESERVATION OF OUR UNIQUE TRAIL RUNNING ENVIRONMENT. OUR GRANDCHILDREN’S GRANDCHILDREN WILL THANK US FOR IT. Trail running is, at its core, a primeval endeavour. Many of us take to the trails to reconnect with nature, to forget the sound of an email notification, to raise our heart rates in a way that’s not possible when sitting in rush-hour traffic. It makes sense then that trail running, as an outdoor pursuit, has a low environmental footprint – especially when participating can be as simple as lacing up your shoes and running through a nearby park. But many of us yearn for trails across distant mountains and valleys, so it’s prudent for us to consider the wider impact our…

It was never – not in a million years – supposed to end like this. I can’t say for certain where I thought it would end. But not here. Not like this. I can’t even find humour in the irony that I spent much of my earlier life hoping that ill-judged misadventure would end with my trousers around my ankles. Well, at 43, I finally have my wish, but it’s not fun. It’s not how I envisaged this particular misadventure ending. And to be honest, I never actually realised I had embarked on a misadventure until this precise point of time. Until it was too late. But I can’t be mad at myself. Not right now because I only have one thought in my head which is to endure…

NORTH ISLAND February 5 Nexans Fun Run/Walk Series, Fitzroy, Taranaki, 9k, 4.5k, 2k, road 11 Coastal Challenge Tawharanui, 32k solo/relay, 25k, 11.5k, 7.5k, off-road 11 Mt Maunganui Half Marathon, 21k solo/relay, off-road 11 Tarawera Ultramarathon, Rotorua, 102k, 87k solo/relay, 62k, off-road 12 Albany Lakes Summer Series, Auckland, 10k, 5k, kids 2k, road 12 Botany Town Centre Summer Fun Run/Walk, Auckland, 10k, 5k, road 12 Hamilton Marathon Clinic Summer Series Fun Run/Walk, Blueberry, 15k, 10k, 5k, road 18 Matakana X Run Obstacle Challenge, 9k/88 obstacles, 6k/65 obstacles 18 Great Lake Relay, Taupo, 155k solo/relay 19 Nexans Fun Run/Walk Series, Kaponga, Taranaki, 2.5k, 5k, 10k, road 19 Round the Bays, Wellington, 21k, 10k, 6.5k, road 25 The Hillary, Auckland, 80k solo/relay, 34k, 16k, off-road 25 Ruapehu Express, Ohakune, 21k, 15k, off-road 26…

Keeping it Local Hagley Park Stretching to almost 165 hectares, Hagley Park is the heart and lungs of the Garden City. Established in 1855, the park is home to the Botanic Gardens and Canterbury Museum, but more importantly, it is a brilliant place to run in the inner city. A loop of North Hagley Park will notch up 4km – especially beautiful in spring with its cherry blossoms and bluebells – and South Hagley Park is good for a 3km loop. Home to Hagley Oval, the southern part of the park echoes with the sound of leather on willow in summer, and boasts magnificent colour in autumn. Add the two together along with a cruise through the Botanic Gardens and the Heritage Rose Gardens and a lovely 7-8lm run will…

THE BIGGEST PREDICTOR OF GOOD HEALTH FROM THE MEN IN THE STUDY WHEN THEY WERE 50 YEARS OLD WASN’T CHOLESTEROL LEVELS, IT WAS RELATIONSHIP SATISFACTION. The wholistic runner 1. Restorative practice 2. Sleep 3. Nutrition 4. Healthy relationships 5. Complementary training 6. Attitudes to wellness What is the single most important predictor of general health and wellness? When I ask that question, the responses I get are usually around eating healthy food, exercising regularly, or having a purpose-driven life. Young adults asked similar questions in recent surveys have replied that they believe that fame and money are the most important predictors of happiness. Someone who has studied this question (and many others) for years is Robert Waldinger. As well as being a psychiatrist, psychoanalyst and Zen priest, he is also…

Tea tree oil – antibacterial, antifungal, and studies have proven that it is effective at treating fungal infections. Apple cider vinegar – very alkalising and contains enzymes that break down fungus. Baking soda – fungus needs an acidic environment to flourish, and baking soda is alkaline so prevents fungus from spreading by making the environment uninhabitable for it. Epsom salts – a salt compound containing magnesium and sulphate, which makes it anti-fungal and anti-bacterial as most bacteria and fungus can’t live in a salty environment. Hydrogen peroxide – kills fungal and bacterial cell microbes by oxidising them. Coconut oil – contains caprylic acid, which is a medium chain fatty acid that has the ability to penetrate the cell wall of candida and other fungi. Without this protective coating, the cells…

Figuring out what to feed your little athletes can be confusing, especially in the current climate where there is endorsement of sports nutrition products by sporting heroes and the sponsorship of major events such as the Olympics by the biggest names in the food industry. There is a culture in sports that suggests people who are active can get away with eating high-sugar junk food. This is especially the case with kids – I’ve heard some suggest they need sugar – as they can ‘burn it off’. Nothing could be further from the truth. They don’t require additional sugar to make up for energy burnt during their training or events. While children are not ‘little adults’, in that their needs differ given they are growing and developing, they are no…

RUNNING HOT Runner: Andrew Slack Event: CCC (101km, 6100m elevation) Experience: The course is spectacular: simply stunning scenery; exciting single track much of the way with interesting terrain; lots of climbing and descents. Alison and I lined up near the back of the 2000 strong field, crossing the start line nearly 30 minutes after the leaders and it was warming up fast. After a couple of kilometres through town we headed up – in retrospect it was like walking up Mt Taranaki: there were lots of false tops. It was way too hot for me coming from a Wellington winter. Result: Dropped at 15km, Refuge Bertone. Had a two-hour walk down to Courmayeur to catch bus back to Chamonix: it was too hot to stand in the direct sun and…

Keri’s top tips for running a stupidly long way – like 13-days long… • Do back-to-back training days. Before really long races, train for an hour longer than you want to – this helps to mentally prepare you for the dark times in the race when you don’t want to continue • Plan and prepare – have a ‘what if’ list with notes on how you will manage each scenario • Have some mantras to get you through the dark times • Carry a small foot/blister care kit and learn to treat blisters yourself • Look after your feet. If you stop to sleep / rest, take off your shoes and elevate your legs. It reduces swelling and gives your feet a chance to dry feet. Ice and massage your…

Sports foods and supplements are big business, with the sports supplement market being worth more than US$17 billion globally. They are commonly used and promoted by elite athletes or sports teams due to their convenience and supposed benefits. For example, a study of 77 elite Australian swimmers found that 99 per cent reported the use of supplements or sports foods. But, are sports foods and supplements really necessary for endurance runners, and more importantly are they safe? It is important for athletes to be aware of the potential effects of different sports foods and supplements, and the risks associated with their use; including high blood pressure, kidney damage, elevated heart rate and increased anxiety. In addition, some sports foods and supplements may contain banned substances, which may not be disclosed…

Maintaining momentum Train with James Kuegler and you’ll hear the words “The greatest change occurs on the cusp of support and challenge” repeated many times. It’s true – stay firmly focused within your limits and you don’t move forward. I would suggest that a lack of forward momentum leads to stagnation, frustration and eventual disillusion. The same can be said for the opposite – if we are overwhelmed in a specific area, it is increasingly hard to partition that imbalance and it very quickly bleeds into other areas of our lives. As with the first example, we find ourselves not achieving optimally, and again, momentum halts, either through exhaustion or injury. Thus for writing, thus for running, thus for life in general. I have no wise advice to impart. In…

IF YOU SPOT A SPOT ON YOUR RUNNING BUDDY ENCOURAGE THEM TO CHECK IT WITH THEIR DOCTOR. A MOLE THAT IS DARK OR HAS MORE THAN ONE COLOUR, IS ASYMMETRICAL, LARGE, ELEVATED OR JUST APPEARS TO BE DIFFERENT NEEDS EVALUATION. IF IN DOUBT, SHOUT OUT, CHECK IT OUT. THEY WILL THANK YOU FOR DITCHING THE POLITENESS AND SAVING THEIR LIFE! For some of us, summer means the freedom of running without stopping for layer changes, the feeling of solid ground beneath your feet rather than sinking into slush, longer days for extended running opportunities and the illumination of our favourite spots in warm, glorious colour tones. For others of us, the temperatures climb dangerously high, the bush gets incredibly dry and the snakes become active and annoyed. No matter which…

Shoes • Hose shoes after wearing in salt water or excessively muddy areas • Remove insoles and dry. In winter or in damp regions, stuff shoes with newspaper, old tea towels or cloth nappies to speed up the drying process • If you have been in areas where didymo, dieback disease or other phytophthoras are present, wash shoes, remove insoles and dry thoroughly to avoid transporting pests and diseases • Inspect tread, uppers and laces before heading off on a long run Clothing • Wash running gear immediately – don’t leave it sitting around to ferment in plastic bags – then line dry it if possible • Use magnetic racedots or a race number belt to avoid holing your favourite running t-shirt. If you must use pins, remove them immediately…

Karangahake Gorge – Windows Walk Where: Karangahake Gorge, Waikato District, North Island, New Zealand Distance: 2.5km loop track Degree of difficulty: Easy, take a head torch if planning to venture through tunnels. Amenities: Toilets, shelter and information panels at main Karangahake carpark, SH2 south of Paeroa. Water can be purchased at café over the road. When: Open all year round, but the carpark gets very full on summer weekends. Heavy rain can cause the river to rise, closing the lower part of the track. This will be well signposted. Why: The combination of historic gold mining relics, a tunnel that boasts spectacular views of the Waitawheta River gorge, and some glorious single trail make this one of the North Island’s best short trails. The gorge is a destination on its…

1 RUN FAST. EAT SLOW. Shalane Flanagan and Elyse Kopecky Already a New York Times bestseller, this book from world-class marathoner and four-time US Olympian, Shalane Flanagan, and chef, nutritionist and runner, Elyse Kopecky, is commendable. The inspiration for the two longterm friends’ collaboration is their shared passion for high-quality real food and their mutual desire to teach endurance athletes how to fuel their bodies so they can run long and happy. Indeed, one of the most refreshing parts of this cookbook come nutrition manual is the frank discussion of topics that affect many runners. There’s also a dedicated section on ‘runner’s remedies’, which explores the role food can play as medicine for common runners’ ailments. www.runfasteatslow.com 2 WHAT THE FAT? SPORTS PERFORMANCE Prof Grant Schofield, Dr Caryn Zinn, Craig…

The Coastal Challenge is part of the Auckland Xterra series and presents the triple challenges of rock hopping, hill climbing and wading through the sea. It is tough. Way tougher than many would imagine but hugely rewarding, too. This year’s event is the second in the series and will take place on June 18. The course meanders through the Shakespear Regional Park not far from Auckland city and while it starts off not so hard, there is a long section along the ‘beach’ which challenges the most advanced runners. The ‘beach’ is not sand, but sharp, jaggy rocks – the sort crabs and other crustaceans love. After 8km of rock hopping and with the legs feeling a little jelly-like, the long climbs up the soggy grass farmland can be a…

ONE DAY CAN BEND YOUR LIFE. Mitch Albom It’s been a year marked by some major happenings. One of the most major of those was the passing of one of the best guys about, Steve Neary. When I think of Steve, I think of a movie called Unbreakable. It stars Bruce Willis, who plays a modern day super-hero – he’s a guy that puts himself through some horrific things, and survives some unthinkable incidents. No matter what he endured, he was a guy that just couldn’t be broken. In the trail running community, many of us probably share this view of Steve. He was the guy that just kept going, and he kept on doing it with that cheeky, infectious and all-inclusive smile of his, and that enormous heart that…

…IT IS MORE IMPORTANT FOR MATT TO BE WELL RECOVERED THAN WELL PREPARED. GIVEN HE HAS JUST RUN THE TANIWHA, HE IS THEREFORE SUFFICIENTLY PREPARED TO AT LEAST SURVIVE THE KEPLER. Avoiding back-to-backs As a general rule, I am firmly against any of the athletes that I coach running anything further than a half-marathon in the six weeks prior to another marathon or ultramarathon. Why? Well, ironically, at least in part, this stems from my first experience at The Kepler Challenge in 2008. Three of the top ten finishers from the Auckland Marathon five weeks prior, including myself, travelled down to Te Anau. The race was a catastrophe for all three of us, eventually suffering home in 20th, 22nd and 31st positions. The point being that it will likely only…

Fungus and its sub-types, mould and yeast thrive in a damp environment, so what better place to take up residence than in the clothes and shoes of a sweaty, slightly stinky runner. If you’ve worked up a sweat crossing some streams or ploughing through mud, chances are you have become the perfect candidate for a fungal infection. The most common of these conditions are athlete’s foot, fungal nail infections and jock itch – all of which can be hard to resolve as the very nature of what we love doing aids in their growth. Internal assistance Fighting all of these fungal infections can be helped by drinking warm water with either the juice of half a lemon or two tablespoons of apple cider vinegar first thing in the morning. Look…

Debate abounds about whether you should stretch before exercising. There is a lot of conflicting evidence out there, and the number of variables that come into play have made it hard to pinpoint the specific benefits of stretching. However, evidence-based research does suggest warming up the body prior to exercise has greater benefits during activity and static stretches post activity can help reduce injury. I believe that dynamic stretches or warming up the body prior to high intensity exercise is most definitely beneficial. I base this belief on physiological knowledge, my own experience, and years of client interaction. The muscles, tendon and fascia surrounding a joint determine the limitation of range of movement. All of these can combine to stop a joint from moving to its full potential. Therefore, if…