… ‘ Trailrunner Geordie Klein duikt letterlijk op’ …
Tja mijn professionele achtergrond als marineofficier bij de onderzeeboot blijft ruimte geven voor allerlei mooie vergelijkingen.
Ik vind zelf dat het een leuk artikel is geworden met een terugblik op de zondagochtend activiteiten met de Prins Willem Zeeverkenners bij Kraantje Lek in Overveen, de Adelborsten – Cadetten sportwedstrijden, de zelf gecreëerde Urban Jungle Runs tijdens de havenbezoeken, mijn huidige passie voor Trailrunning en mooie trailrun goodies van o.a. INOV-8 en Compressport.
Ik heb artikel bijgevoegd.
De Losse Veter is een leuk hardloopblad dus laat je vooral niet weerhouden om na het lezen van het interview een blik te werpen op hun website of misschien het blad te kopen of een abonnement te nemen voor nog meer … ‘uitgebreide achtergrondverhalen, fotoreportages, interviews, columns en adviezen op het gebied van training en voeding’.
Six days, six mountain marathons through the rocky Spanish Pyrenees are certainly a good testing ground for trailrun shoes called Trailroc not for nothing!
The new Trailroc do not resemble in the slightest the older Trailroc models, so it is more useful to assess these shoes as a new branch on the INOV-8 trailrun tree.
Left shoe 303gm
Right shoe 319gm
Trailroc 285 after 36 trail kilometres
First the numbers and data – from the brochure.
Glued TPU overlays for extra protection on high wear zones.
Padded tongue and collar for added comfort.
Very breathable mesh lining, good in warm weather.
Medium fit ensuring the shoe allows for toe splay while lifting (and a good option for those with a normal to wide forefoot).
PowerFlow+ EVA cushioned mid-sole together with a molded, 6mm footbed creates light underfoot comfort.
Combination of three rubber compounds for maximum durability and grip on all hard rocky terrain.
Stone protection utilising the new 5th Gen Metashank.
Weight: 285gm (strangely enough my size UK 9.5 right shoe weighs 319gm and the left shoe 303gm – unsure where the difference comes from).
Stack: Heel 21.5mm / Forefoot 13.5mm.
Drop: 8mm (INOV-8 two Arrow indication)
Lug depth: 4mm (how deep are the ‘rubber points’ of the outsole).
I divide my experiences in positive or negative. Obviously this is very much runner dependent. I will describe why I think a feature is + or – but in the end
‘The proof of the pudding is in the eating’ –
Choose your own treat after running on these shoes yourself!
Flexible forefoot. The Trailroc 285 is a surprisingly flexible in the forefoot, becoming more stiff from the middle to the back of the shoe due to the stone protection ‘plate’. I like that very much and would place the Trailroc in between the very flexible INOV-8 X-Talon 212 and the stiffer Roclite 305.
Grip on dry stones, grass, forest ground.The trails around Jaca gave me every Comfortable fit, cushioning and ventilation. The comfort in the warm Spanish climate of 30+ degrees Celsius was the feature I was most pleased with. Enough room for your toes whilst I did not slip during steep up- or downhill and without the need to tie your shoes very tightly.
The 8mm heeldrop combined with the relative heavy cushioning gave me the comfort I needed for the daily 40+ kilometres: it is a long / ultra trail shoe.
Toe protection. The rubber toe protection saved my toes on more than one occasion during the mountain marathons, a nice feature which does fortunately not degrades the flexible forefoot.
Protection and grip on larger sharp rocks and scree. I found the protection on the limits for steep downhills on scree with sharp stones of with large sharp rocks. These sort of underground I found difficult to navigate on (realising I was still more a sturdy mountain cow than an elegant mountain goat) but was relatively common during the six days in the Pyrenees. For these sort of trails I would prefer a little stronger designed shoe, and was in my opinion passed the limits for the Trailroc 285. Maybe the Roclite 305 would have done better – there were some other runners using these shoes.
Wear and tear.
My shoes showed, not surprisingly, a relative large amount of wear and tear after 360 kilometres of tough terrain trail running, mainly on the sides of the shoes. This may be a result of my use of the shoes in a very harsh ‘shoe’ environment versus INOV-8 balancing sturdiness with flexibility and light weight.
The INOV-8 Trailroc 285 is an surprisingly flexible trailrun shoe with a comfortable fit and good cushioning even during steep ascents / descents and with good grip on smaller stone trails. For me I will put it between the very flexible INOV-8 X-Talon 212 and the more stiffer INOV-8 Roclite 305.
However, when running through more rough and sharp rocky terrain I found that I was at the limits of the (stone) protection given by these shoes. Also the grip on muddy paths (due to the 4mm lug depth) and wet stones is limited. These are all features that are runner and terrain dependent.
The amount of wear and tear after 360 kilometres of demanding mountain trailrunning was substantial for INOV-8 shoes. Maybe it has to do with my running style but something to consider before purchase.
So what is my ‘Secret’? Not really earth shattering but summarised:
Anticipate – Recuperate – Prepare
ANTICIPATE. It all starts already during the trailrun itself. You need to keep yourself well hydrated and energised. This will save your body to overcome first the shortages of that day before building up for the next day and it will also help your result of the race itself!
For this reason I ate approximately seven energy bars and four gels (from different brands, pending the appetite I preferred one or the other) in order to during the long days in the mountains and drank 1.5 – 2 litres of energy drink / water (depending the mountain streams available). This may sound a lot but consider what you normally eat during an 6 – 8 hour period a day.
Good and motivational moments for me to eat and drink where climbing not to steep parts and also promising myself a treat when reaching the top of a mountain or when reaching a mountain pass.
I had time to unwrap bars (leave nothing behind) and allowing them to digest, drink something and maybe switch water soft-flasks – even adding some electrolytes tablets when I felt that I drank too much only water without any needed salt / minerals. This is all much more difficult when going fast down hill or really pushing your body. When i felt I needed something in those stages I took an energy gel (also from different brands pending my taste at the time).
RECUPERATE YOUR ENERGY SYSTEM. After finishing, besides celebrating the completed challenge of the day with the other trailrunners, recuperation was on directly on my mind. Focus was on drinking to first of all get rid of the build up body wastes and secondly to reload ‘a mountain of proteins and carbons’ by whatever I liked at that moment – indulging & motivating myself a bit.
I drank approximately 1,5 litres of sports drinks directly after finishing and continued drinking through the rest of the day / evening with a mix of carbo and protein drinks. The proteins drinks are needed to support the recuperation of the muscles. That is probably one of the most important things to do when recuperating. On average you need at least to take in 1,5 times your body weight in proteins grams. Just check the packing and you will find out that this is difficult to get only out of food in the few hours left before going to bed and be ready for the next day, also because just after finishing I am not always very hungry, although I really enjoyed the cold pasta salad they served at the finish.
Last day: Paella
After the finish: Pasta reload
I personally use a in the first few hours fluids to reload. At first TriSportPharma RECUPRO (an specific, optimal mix of proteins / carbons / Leucine especially made for quick recuperation) and later a mix of Vitagro carbo with tasteless Bodylab 100% whey
mix – these brands are OK for my stomach but everybody has to find out themselves what serves best, as long as it contains a high level of proteins and carbohydrates (check the links for more specific information).
Solid food I like is the Icelandic SKIR yogurt or cottage cheese, both with a lot of proteins, together with fruit muesli, fresh fruit etc. And for my ultimate motivation I spoil myself with a large 1 litres Ice-cream with fruit! Maybe not the healthiest part but inspiring for an Ice-cream addict like I am.
RECUPERATE YOUR MUSCLES. Besides the motivational Ice-cream, I took a nice long shower cleaning my running clothes from the sweat at the same time – I do not have sixsets of running gear -, put on after-sun cream, massaged and creamed my feet and self-massaged and foam-rolled my legs. I always felt a bit ‘reborn’ after these actions!
PREPARE FOR THE NEXT DAY.Rest, drink and eat. For me that meant … feet up on bed, sleeping (with my calves lifted via an additional cushion under the mattress), reading, looking at the great pictures that where made during the trails, drinking carbohydrate / proteins drinks, eating and an occasional stroll in and around the hotel using the stairs or stroll through the town to stretch and loosen the muscles.
I ate quit a lot in the evening – things I liked where: Ice-cream, yogurt with muesli, sandwiches with cheese and chorizo – allowing my body to recuperate and reload during the night. The additional advantage was that I only needed a small breakfast of two coffees and two slices of toast with jam. I had breakfast around 0600, much later than for a one day (road)race. Normally for an 0800 start I would have breakfast around 0400 and don’t drink anything anymore after 0500. It also gave me two hours more sleep every night, which was really welcome!
The slower and relaxed pace at the start of the multi-stage days, literally be ready two minutes before the start (!), I used to warm up the muscles and let the digestion to continue – maybe with a ‘wee’ break. This is impossible in a road race where you have to go ‘max’ from the start.
OTHER OPTIONS. My Portuguese roommate Pedro Marques did more or less the same but also had some interesting ideas. He finished in third place overall at the end and is a experienced ultra-runner so at least it works for him.
He used baby milk combined with a protein drink after the finish. This went well with his digestion system.
He ate some handfuls of nuts and tablespoons of honey.
He also ate some baby food products like fruit mixes. Again very light on the stomach and relatively inexpensive when compared with specialised sport supplements.
He made some ‘energy cakes’ in the microwave.
During some multi-day trailruns in the Netherlands I also really enjoyed the cakes directly after the finish together with the alcohol free Erdinger Beer. Both I think are good for general carbohydrates reload and motivation (!) but more specialised drinks and food are needed to fully and quickly recuperate.
There is no magic solution but some options are better than others – experiment, investigate, discuss … enjoy!
It turned out to be a great day for me as ‘low land – no hills’ Dutchtrailrunner!
During the start on the Plaza of Jaca it started to drizzle a little, meaning: less heat, and luckily it stayed quit clouded and sometimes a little wet and windy during most of the race. Just my type of weather.
The track for this final mountain marathon was fast. The first 20km passed in just two hours cruising on wide tracks with not than many stony obstacles (which I am not good at – feeling more like a mountain cow than a mountain goat as some other runners). I found companion with two Spanish runners all the way to the top of the mountain overlooking Jaca. We pushed each other forward uphill but I had to let them go down hill racing via zigzags back to Jaca. The last few kilometres were great, knowing that I finished the challenging (for me first time) six day trail run, feeling well in body and mind, without any injuries and speeding at 3.40 km/minute into the old town cheered on by people shopping and enjoying coffee, finishing in 4.33 hours for 42km and 1700m height gain.
After the long and hard third day I was not sure if I would be able to finish in one piece with my left knee and Achilles a little sore. But the last two to three days brought back my spirits!
I am really grateful that I was able to join this adventure …
… exploring new trails in the beautiful Spanish Pyrenees with a international group of dedicated and partly mad / crazy trailrunners (especially the by coincidence due to driving to the different starts FIT 4 FantasticosAna, James and Pedro).
A special thanks to the whole PirineosFIT2017 team who made this possible …
… setting out the tracks, providing water along the way, making great pictures, serving tasteful salads (and paella on the last day) at the finish and always welcoming you and cheering you on with a big smile … THANKS!!!!
Return Canfranc: Zigzagging like a ‘Drunken Submariner’!
The Day five Mountain Trailrun of the Pirineosfit Jaca Trailweek felt for me like being a ‘Drunken Submariner’. Being Submariner is easy for me, that is my profession. And I confess right away that I also have experience to really zigzag like a ‘Drunken Submariner’ in some foreign port.
But luckily I am not always drunk, especially not when trailrunning!
However, today started where we finished yesterday, Canfranc. And just as yesterday, directly after the start we pushed ourselves up the steep slopes using a 100+ zigzags.
Ending, after some last steep ‘technical’ climbing a 1000 metres higher just to go down again (as you tend to do with these events!), first over, for me at least, a difficult bolder field, but than ending in a nice winding track all the way back to Canfranc. There I left the half-marathon behind and started the second climb up the steep slopes on the other side of the village.
And yes … again 100+ zigzags …
Ending in a beautiful wide valley with a dozen eagles flying high up int the air.
It was warm (!) so I was really happy to find at the end point of the trail a ice-cold mountain stream. Refreshed and hydrated I started the last part: a nice and easy old road track, ending again … 100+ zigzags down to Canfranc.
I passed the finish within 6.18 hours with 37km and 2300 metres height gained. Not bad for another day out of the office.
All in all I felt much better than yesterday, even with the heat today. The trail fitted my running strengths better: endurance combined with a relative high ‘basic’ speed and ability to keep pushing uphill or against the wind. Today’s’ trail brought, via all the 100+ zigzags, longer parts with good underground, either up or down which allowed me to go faster.
The last zigzags through the forest I sped downwards as in a road race, really enjoying the chance from pushing up with trailpoles or carefully stepping down through a bolder
I will never become a mountain goat trailrunner but slowly
after five races I am getting a bit more used to it …
We started relaxed down hill through a nice forest.
It was clouded with even for a few minutes a little drizzle, for me perfect. However my Spanish and Portuguese trail friends dressed themselves quickly with arm-sleeves and even wind jackets, for them it was really ‘frío’!
My legs felt good, which was a surprise after the long and hot run yesterday.
The route provided again amazing views of the high mountains, but also through a meadow full of cows, steep climbs and hard descends.
After 34 kilometres I had eaten all my gels and bars, drank approximately two litres and could see the road to Canfranc, i.e. the finish, but than it happened ….
The track did not go to Canfranc but …
… started a almost vertical climb of 500 metres …
That was a bit brutal (understatement), a real test of my moral. Something similar to a running drill in the armed forces. Just when you see the barracks you are told … ”another round boys!”.
That is how I felt, but than again, it is a mountain trailrun, the organisation already showed the past days they are really good in finding hidden paths through the mountains end most importantly …
Nobody forced me to join this six days trail endurance …so stop moaning … keep calm, carry on and enjoy!
I took out my ‘emergency bar’, got some water along the track and continued. The vertical climb ended in a narrow traverse before descending finally towards Canfranc with a 100+ zigzag descend (at least that is how it felt). The descend was positive both in that it winded down through forest and most importantly, I did not feel anything at my left knee when speeding downwards. Both yesterday and today I felt a slight soreness in the knee when navigating through bumpy meadows and rocky trails. But not after 40km speeding down hill, HAPPY!
I finished just in 8:29:33 hours, i.e. just within the official cut-off time of 8.30 hours (!) for 41km and 2700 metres height gained.
All of the instant-team ‘FIT 4 FANTASTICOS’finished again without any major injuries. Just tired after four long runs in the heat. We are now passed the half-way mark, two more to go.
Yesterday I was too tired to go the shop for an Ice-cream but today I feel much better, probably due to the less heat … so ultimate recuperation time for me will start now …
Castun to Canfranc: For sure a real Mountain Trailrun!!
Day three Pirineosfit Jaca Trailweek brought a point-to-point mountain marathon of 41km with two big climbs and 2400 metres height gained, beautiful views and for me at least very sore legs!
The start in Castun was a bit strange because this is a very small ski village completely closed in summer time. However, the speaker and the loud upbeat music prepared everybody for day three. The marathon and half-marathon split today directly after the start leaving in total eleven men and two women braving the marathon trail this day.
Today no shade from trees, the whole track was in the higher mountains of the Pyrenees, so the sun burned fully upon me with a maximum temperature of 34 Degrees Celsius. Luckily on the trail today there were many streams providing fresh water to drink and cool of my head.
The first part reminded me a bit of the first part of the climb towards the Cobbler in Scotland, gently winding uphill. I trailed along the ski slopes of Castun at a gentle pace, knowing that it would be a long day and I also felt my thighs from yesterday’s fast 25km trailrun (I really enjoyed the speed but knew I had to pay for it today, as I did!).
Together with James Poole of the instant-team ‘FIT 4 FANTASTICOS’ I trailed at the back of the group towards the first big climb after which a very scenic descent followed, zigzagging down through small sturdy mountain trees, meadows with beautiful flowers and birds of prey flying high.
Was the first climb already a challenge, the second even more, with a steep ascent ending on a small top with a clear top beacon and a magnificent view! In the descend I lost contact with the other runners. It was half-way and I started to feel my left knee a bit too much, combined with being tired and therefore less able to concentrate on the small rocky trails. I decided not to push luck too much and slowed down to a ‘fast’ walking pace (where possible!).
The last 12 kilometres where slowly (for me) downhill through a wide valley where Spanish High mountain cows enjoyed themselves with their bells and ‘Moo….sss’.
I had eaten four energy gels and seven bars along the way (without any stomach issues!) when I finally finished in Canfranc.
After 7.21 hours I could enjoy the now already traditional ‘Finish Salad’ with today a Melon Gazpacho, MJAM!!!
All of the instant-team ‘FIT 4 FANTASTICOS’finished with my Portuguese roommate Pedro ending second. He ran a 100+ kilometres trail just a week ago! The set-up of six days – six mountain marathons attract a certain type of trailrunner, mostly ultra runners just like James Poole, or a crazy Dutchman.
Three days done, three days to go! It will be hard work but trailrunning in the Pyrenees is really great, so if you have not experienced these mountains (as I did before this event) than I can surely advice you to come and join the Spanish trails!