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26 May 2022

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  • CTFL round one recap: Bears take the lead in Montreal
    26 May 2022

    The league will make its second stop of the season at the Bob Vigars Classic this Sunday in London, Ont.

    The post CTFL round one recap: Bears take the lead in Montreal appeared first on Canadian Running Magazine.

  • 2022 USA 10,000 Champs Preview: Can Grant Fisher & Elise Cranny Make It a Bowerman TC Sweep?
    25 May 2022

    After his AR in March, Fisher is favored to win his first national title but he'll have to take down reigning champ and BTC teammate Woody Kincaid.

    The post 2022 USA 10,000 Champs Preview: Can Grant Fisher & Elise Cranny Make It a Bowerman TC Sweep? appeared first on LetsRun.com.

  • Gary Martin Opens Up on Sub-4, His Training, Newbury Park, and Being Called the “Nerd Runner”
    25 May 2022

    Gary Martin and Jim Ryun are the only 2 high schoolers to go sub-4 in the mile without a rabbit. Marin was the guest on the LetsRun.com Track Talk podcast.

    The post Gary Martin Opens Up on Sub-4, His Training, Newbury Park, and Being Called the “Nerd Runner” appeared first on LetsRun.com.

  • Baked Potato Meal Prep – 4 Ways
    25 May 2022
    Check out this Meal Prep starring POTATOES 4 Ways…  I’m all about quick and nutritional options for weekday lunches. So I try to meal prep at least once a week (usually on Sundays). This week I made 4 delicious and super easy Baked Potato Bowls. All the toppings are different so it keeps it fresh and fun too. 4 Ways…
  • Running Gear : Sports Bra Reviews
    25 May 2022
    Here are all the links and information for the Sports Bras and Workout Shirts I reviewed on the latest Run Eat Repeat YouTube video. Let me know if you have any questions or suggestions on running, eating or related topics. Running Sports Bras and Tops Review Video You can watch the video reviewing 3 Running Sports Bras & 2 Run…
  • Canada’s greatest Olympics: what really happened in 1928
    25 May 2022

    In this excerpt from his new book, Running Throughout Time: the Greatest Running Stories Ever Told, Roger Robinson explains how what started as an exhibition of women's weakness became a demonstration of men's dishonesty and prejudice

    The post Canada’s greatest Olympics: what really happened in 1928 appeared first on Canadian Running Magazine.

  • Life Can Keep Getting Better, with author Lynne Bowman
    25 May 2022

    By the MRG Podcast Team

    Listen to this episode of the Michigan Runner Girl Show by clicking on the player at the top of this post, or listen and subscribe through your favorite podcast app, such as Apple, Spotify, iHeart Radio, Stitcher, and others. We also love to hear from you — please leave a review, or drop us a note and let us know what you think about this episode and what else you’d like to hear on the show!

    Author and health advocate Lynne Bowman, a 76-year-old mom of three and grandmother of two — joins Heather for a conversation about the things we do today — our sleep, fueling our bodies, and movement — and how they impact our future selves. 

    Lynne Bowman

    Lynne reminds us that life doesn’t end at 60 or 70, as she says, but the quality of our last 25 or 30 years can be all over the place, depending on decisions we make now.

    Lynne is a self-described “snarky grandma” who fully acknowledges she doles out cooking tips and health advice despite not owning a restaurant, not being a reality TV star, and not holding a medical degree. Oh, and she doesn’t particularly like to cook. BUT, she is the author of the new book, “Brownies for Breakfast, A Cookbook for Diabetics and the People Who Love Them,” which is a cool, fun, beautiful, guidebook for really anybody who wants to eat healthy: vegan, vegetarian, pescatarian, gluten-free and sugar-free.

    Lynne doesn’t hold anything back and really owns her straightforwardness. She’s passionate about sharing her belief in the enormous power available in resetting our relationship with food, and taking control of our health, strength, mindset and mood. She was diagnosed with type 2 diabetes more than thirty years ago, and offers herself as living proof that you can cook, eat, sleep and walk your way out of type 2 diabetes, along with other chronic ailments. 

    Find Lynne and details of her book, Brownies for Breakfast, here.

    Listen to this episode of the Michigan Runner Girl Show by clicking on the player at the top of this post, or listen and subscribe through your favorite podcast app, such as Apple, Spotify, iHeart Radio, Stitcher, and others. We also love to hear from you — please leave a review, or drop us a note and let us know what you think about this episode and what else you’d like to hear on the show!

  • Cape Wrath Ultra: Berdeni and Walton extend lead on day four
    25 May 2022
  • Run the World Beachbody Team Running Race Retreat
    25 May 2022

    This past weekend, I ran the Carlsbad 5000 5K race with coaches on my Beachbody coach team. The race was part of the inaugural Team Run the World race retreat.

    The History of Team Run the World – Beachbody Team of Runners

    In February 2020, my Beachbody corporate mentor called me and told me that my team was currently ranked in the top 50 in the company (out of hundreds of thousands of coaches!). I was shocked, excited and thrilled. I knew that our team was gaining momentum and having success after a lot of hard work & it felt good to be recognized. However: we didn’t have a team name!

    Until that point, I was co-leading a team with my upline coach Kelley. I had 1 year old twins and a 4 year old and it was convenient to collaborate with her during that phase. I was running my own new coach trainings, team calls and mentorships, but I hadn’t officially named our team.

    When we got that call about top 50, I knew it was time.

    I brainstormed ideas.

    I knew I wanted a name that portrayed us as runners, but also didn’t want to exclude any non runners. I wanted a name that was powerful. The women on my team are ambitious & hard working but we are also caring and authentic.

    Suddenly it came to me: Team Run the World.

    Once I decided on the name, I thought of the Beyonce Song “Who Run the World (Girls)” and I played it. I got a little emotional! I knew as I was listening to the lyrics that Team Run the World was going to go on to do BIG things.

    That year we finished in the top 100 as an Elite team and last year we finished number 19 in the entire company.

    Team Run the World works as hard as we play hard!

    But more so than rank, one of those BIG things that was important to me was to run races together. I imagined that we would gather together each year for the annual Run the World running retreat.

    And then the pandemic happened…. and those plans got put on hold.

    Inaugural Team Run the World Beachbody & Running Retreat: Friday Day 1 Team Run the World Race trip: Coffee and walk on Harbor Island

    This past weekend, a group Beachbody coaches from our team rented a house in Carlsbad, California (just one town north of where I live). We talked, we ate, we learned, we laughed and we RAN! It was truly the perfect weekend.

    Night 1 Dinner at Farmer’s Bottega in Mission Hills

    Many of the girls had to fly in (and a reason many others couldn’t make it was crazy airline prices right now!!!) so we spent all day Friday in downtown San Diego as everyone arrived. We got coffee and went for a walk on Harbor Island, then had lunch in Little Italy. We shopped, got ice cream and got to know one another. Then we headed up to Mission Hills for cocktails & laughed so hard we cried swapping stories. Dinner was at a fabulous Farm to Table restaurant called Farmer’s Bottega. I got the short rib lasagna and it was AMAZING!

    Inaugural Team Run the World Beachbody & Running Retreat: Saturday Getting ready for our workouts on Saturday morning

    On Saturday, you guessed it – we did a long run!

    Not everyone on the team is training for a race, but Libby is training for a marathon and I am training for a half. Jen I also training for a marathon but unfortunately she wasn’t able to make it for the entire weekend due to childcare conflicts.

    Tara, Libby and I ran 2 miles and then Libby and I continued for another 10, making it 12 total! Meanwhile, Ashley & Hannah did a Beachbody workout at the house and then the 3 of them went to the Expo and walked around while Libby and I finished up.

    Tara and I look like giants – it’s just the angle! hah.

    Libby and I caught up with the girls at the expo after our run and then ate brunch at the house. I had arranged for two top coaches to Zoom in and do trainings for the girls! Both speakers were really great and hearing Erin Young speak was extra special.

    Libby got to meet Meb at the Carlsbad 5000 Expo!

    Erin Young is the coach who I heard speak on the National Wake Up Call when I was a brand new coach and painted the picture for me that I could make coaching a full time income. She spoke about how she was able to grow her Beachbody coaching income while working full time and how to fit this business into your day when you work full time and are a mom (3 of the coaches on the retreat work full time and 4 of them are or were teachers!). Our second speaker shared tips for staying organized and using your time effectively. Both were great!

    After the speakers finished, we did some goal setting and planning. I helped the girls create roadmaps for their end of year and 3 year goals.

    That evening we had a photoshoot with my neighbor, an incredible photographer, Shane Fellows and then we made a healthy dinner at home of salmon, Thai quinoa salad and broccoli! We played Never Have I Ever (that was FUN! haha) and laughed even more!

    Inaugural Team Run the World Beachbody & Running Retreat: Sunday Carlsbad 5000 Race Day!

    Sunday was my favorite day.

    The Carlsbad 5000 is a unique race because there are 7 different 5K race waves that happen throughout the morning! There’s a wave for the master’s men, master’s women, 39 and under men, 39 and under women, and a “People’s Race” for walkers and anyone who wants to do it. In the afternoon, there are two professional races – men and women. It’s VERY exciting to be able to watch the pros race on what is considered “the world’s fastest 5K” because many 5K road records have been set there.

    The streets are blocked off for the expo and after party for 2 days! There are booths, a live band, and a really good beer garden with Pizza Port craft beer. Retired pro runner, Olympian Meb Keflezighi was there signing his book and also giving out high fives at the finish line!

    The women’s 39 and under wave was at 10 AM (Ashley who is over 40 was able to run with us – they are not super strict on this!).

    When we left the house all wearing our Run the World tanks and hats (I got the girls running hats as a gift, and then forgot to bring my own with me), I felt a bit emotional. This was it! The day I’d envisioned for so long. When we did a short warm up, I felt my heart swell with pride as people took notice of our coordinating shirts.

    We met up with Marisa, a coach who came down just for the day, at the start line. My goal for the race was to prove I could run well on tired legs ( in addition to my 12 mile long run, I had also had a really challenging 8.5 mile speed workout on Wednesday). When the gun went off, I was so full of adrenaline that I couldn’t help but run WAY too fast (low 6 min/mile pace) but I quickly readjusted and settled in.

    We headed south on the 101 and ran next to the ocean. It was a nice gloomy, cooler morning and I didn’t realize at this point that I was running with a nice tail wind. When I saw my husband Mike and my 3 daughters cheering for me just past the 1 mile mark, I was filled with so much happiness and pride. It was one of the best moments of my running AND my coaching life! I remember thinking “BEST RACE EVER!!!” Around this point was the turnaround which I loved because I could see the Run the World runners who were ahead of me and then later the ones who were behind me. We all waved and shouted and cheered for one another at every out and back on the course.

    I remember smiling A LOT.

    At the turnaround I realized that we were now running into a significant headwind! The adrenaline was wearing off and we were running a slight incline. My legs felt heavy and I could feel the lactate building but not clearing. I knew I’d gone out too fast but I gave myself a pep talk to keep pushing. Pain is expected in a 5K and here it was. Despite my effort, my pace was slowing a bit. I prefer to negative split a 5K but that wasn’t going to happen today. I smiled anyway.

    At the next turnaround I was given another boost by seeing my teammates again and I stayed focused. I smiled more.

    I was able to pick it up at the finish chute, which has a nice decline and get the pace down into the high 6s. I ran with a smile on my face!! Life is good!!!

    The post race party in the beer garden was SO fun . They always do race themed beers. We met some new friends and talked to other runners and hung out. Then we headed out to watch the pros race. We finished the day with tacos and naps! It was such a fun day!!!

    Jen and her daughters cheered for us since she couldn’t’ race!
  • Decoding Shimano’s New Power Meter Pedaling Metrics
    25 May 2022

    As first reported by Cycling Tips, Shimano has released their advanced pedaling metrics, called Force Vector (no relation to Garmin Vector, also a power meter that first displayed force vectors). This is now available as a software update for their R9200P Dura-Ace and R8100P Ultegra power meters.

    However, as seems to be par for the course on this train, this implementation looks like a hot mess. I don’t think even I could have predicted how horrifically this entire transition would go when the Shimano acquisition of Pioneer was first announced a few years ago, but this has surpassed even my wildest expectations for failure.

    And after last summer’s mess, those expectations were raised pretty darn high. Fear not, they’ve been toppled.

    The Process:

    First up is trying to decode the 28-step process for making this work. And to be clear, I’m not being sarcastic. There are actually 28 steps to get this working, but as I’ll show, even that is an undercount. Nonetheless, “Quick Startup” was used in the title.

    At first, you might think it’s just three steps, but each three-steps are subdivided into upwards of a dozen steps, with uncounted sub-steps inside each of those.

    Thus in reality, including those sub-steps (some of which include 5-6 steps), you’re at close to 50 steps to get this working. Plus, don’t forget all the not-so-little caveats above too. Start the timer too fast? No force vectors for you!

    Of course, I don’t have an R9200P power meter to test this out. Nor to test whether the R9200P or R8100P power meters are accurate at all. Despite promises last summer, then fall, then winter, for a unit to test, Shimano’s gone silent on that one (and seemingly gone silent on test units for every other media entity). But hey, maybe some bike shop in the Amsterdam area will let me test ride one for a week or so?

    In any case, it appears that Shimano basically took Pioneer’s older force vector pedaling dynamics and then shoved it into their newer R9200P Dura-Ace and R8100P Ultegra power meters, via firmware update. The layout and formatting appear the same, and the fact that existing Wahoo units work with it seems to imply that nothing’s changed. Wahoo previously partnered with Pioneer to enable their pedaling metrics there.

    Now again, decoding the massive instruction set uncovers some super-interesting things:

    1) Enabling the pedaling dynamics disables the ANT+ broadcasting of power/cadence: This also matches with what Pioneer did four decades ago, whereby it broadcasted out on private-ANT, disabling the open ANT+ connection. It was ludicrous then, and it’s just as crazy now. This diagram attempts to explain which settings you should use. But the key thing you need to know here is that the “Bicycle Power” option over ANT+ goes away when you enable Force Vector.

    2) Fear not, Bluetooth to the rescue! Now, in order to deal with the fact that they turn off the ANT+ power meter profile, they instead broadcast power and cadence over Bluetooth Smart. The theory behind this is that it allows your bike computer to still get the power/cadence information. And in practice, that’s kinda true.

    Except, when it’s not. See, they list the Edge 520 Plus & Edge 820 as compatible with the new Shimano CIQ App (more on that in a second). And I’m sure that’s true. Except what’s also true is that those units don’t support Bluetooth sensors (just phones), so, a user can’t actually get their power information this way. So literally, you can’t get your power information for a power meter recorded to your head unit. But you do get pretty arrows recorded, but those won’t show up in any proper power fields.

    3) The Connect IQ App! Now, good news, there’s an app from Shimano to display and save this information. They’ve released a new Connect IQ app that basically acts like a Pioneer head unit would. And to their credit, this is pretty nifty. I mean, not as nifty as just supporting the existing ANT+ standard like Favero or Garmin did, but hey, this is a close second place (in a field of two competitors). Which isn’t to say that ANT+ Cycling Dynamics would cover precisely what Shimano is trying to capture. So I actually don’t begrudge their creation of an app here. I think it’s silly, yes, but fine. They just created extra work for themselves here. Nonetheless, I do very much appreciate they aren’t trying to have people buy otherwise outdated bike computers. And, once all is said and done, everything gets transmitted to Shimano’s platform. That said, as Shimano warns in their FAQ, their self-imposed requirement for dual private-ANT & Bluetooth Smart broadcasting of your data will decrease battery life.

    4) Or, Wahoo integration! Of course, due to Wahoo’s existing partnership with Pioneer from years ago, that supports it natively. This includes both display and recording, which then transmits it to Shimano’s platform behind the scenes where you can analyze it. Again, despite the fact that Wahoo doesn’t support the ANT+ standards here, I appreciate that they did something here (and left it here), to use. Plus, as a benefit of that existing relationship, you don’t have to pair up your power meter (again) as a Bluetooth device. Wahoo is able to decode it from the proprietary Shimano/Pioneer data stream.

    5) Magic Arrives: After you’ve completed your ride, using a supported Garmin device + CIQ app, or a Wahoo device, you’ll save your ride and it’ll get automatically uploaded to Shimano’s web platform.

    You can use this site to analyze your data and do other things. Note though that none of this force vector stuff is viewable anywhere else, because it doesn’t follow any standards. Though, I think only TrainingPeaks/WKO has done anything with Garmin’s Cycling Dynamics anyways. So that’s probably not a huge loss per se. And of course, that ignores that except for bike fitting or injury recovery purposes, I’ve yet to see any real-world usage for pedaling efficiency metrics in training or racing (including Garmin, Favero, etc…). Even Wahoo said exactly as such when they launched their power meter a few months ago.

    Wrap-Up:

    So why bother to write up a post about Shimano’s continued confusion in this space? Well, to point out that it’s not good enough. In the same way I pointed out last week that Garmin’s RCT715 Varia Camera Radar wasn’t good enough. When major companies in this space charge you large amounts of money for their products, they should rise to a certain level of acceptability and functionality. Else, you shouldn’t buy them.

    The Shimano power meter fiasco continues to be one of those examples. We still don’t know if the new power meter model is actually accurate yet (signs mostly point to no, but the data is thin). But starting today, Shimano will undoubtedly start advertising these new pedaling metric features. Except, it’s important that people understand what a mess this feature actually is – especially if you’re on a Garmin unit (in this case, through no fault of Garmin, they’re just the FedEx man here).

    Perhaps Shimano will fix it, but probably not. But we shouldn’t reward companies with money for doing things poorly. Not Shimano, not Garmin, not GoPro, Wahoo, Apple, Samsung, or anyone else. No products are perfect, but this

    There are good reasons to buy Shimano’s drivetrains and bike parts. I’m using the R9200 (sans-power) on a different bike and it’s great. But buying the power meter variant? I’d be saving your money and spending it elsewhere. Except for IQ2, don’t spend it there.

    With that, thanks for reading!

U.K. Runners blogs

UK Running Blogs

26 May 2022

UK Running Blogs UK Running Blogs
  • TCS London Marathon 2022 - Dallam Running Club Place
    26 May 2022

     Hello Dallamites,


    I now have received notification that Dallam Running Club has been allocated 1 place entry into the TCS London Marathon on the 2nd October 2022 via England Athletics.
    If you meet the criteria as laid out below and would like to be entered into the club ballot for this place, please respond to me with your relevant info via email.
    Once I have received all the entries I will then notify all members of which Wednesday evening we intend to make the draw.


    _______________________________

    The criteria for the allocation of any club place which we receive from TCS London Marathon through our England Athletics affiliation are set out below.

    1. Anyone who wants to be considered for our marathon place must have been a fully paid up member of Dallam Running Club for a minimum of 2 years leading up to the club draw.

    2. They must also have paid for an England Athletics competition licence via the club for the same 2 year period. Only members who have paid the licence fee can enter the club 
    draw.

    3. Those who have applied for a place in that year’s Public Ballot and receive a rejection slip will have first call on the club place and will be eligible to take part in the initial club draw. They must forward their rejection slip to the club secretary in order to have their name put into the draw which will take place after one of the Wednesday evening.

    4. If there are still places left over after this initial stage then there will be a second draw open to any other fully paid up Dallam members with a competition licence for 2 years leading up to the time of the draw ie where they fulfil criteria 1 and 2 but have no rejection slip.

    5. At both stages of the draw those who have not been successful before will be given preference over members who have already taken the club place on a previous occasion.



    Regards
    Jon Wallbank



  • Books I’ve read recently #6
    25 May 2022

    Apologies for the complete silence on here. I was aware that I hadn’t written or published anything for a while, but I was amazed when I realised that my last post was published back in February. I must admit that being injured seems to have had a negative impact on my blogging mojo. I’m hoping to restart the Couch to 5k soon, if I do, I’ll be sure to post regular updates.

    I’d like to begin by saying good morning, good afternoon, good evening, etc, and happy Wednesday. I hope that everyone who reads this collection of mini book reviews is having a great week. I can’t believe that we are nearly at the end of May, the year seems to be flying by.

    One of my 2022 New Year’s Resolutions was to continue to read more books. Not just running related books, but all of the books that I’ve purchased over the years and never found made the time to read. I’m aware that I’m repeating myself, but ever since COVID-19 made an unwelcome appearance at the start of 2020, books have provided me with a break from the real world. Books have also provided my eyes with a much-needed break from my laptop. If you haven’t already done so, please check the rest of my ‘Books I’ve read recently’ posts.

    Books I’ve read recently #1 | Books I’ve read recently #2Books I’ve read recently #3 | Books I’ve read recently #4Books I’ve read recently #5

    Below are short(ish!) reviews of the running related books I read between December and March. I say March because it has taken me a couple of months to finish writing this post. Although I’ve been reading a lot of books this year, I’m not a book blogger so I decided to stick to reviews of running(ish) related books on this blog. I’ve also included the books I’m currently reading. Wherever possible, I’ve included links to either the publisher or to the author of each book rather than to Amazon.

    Books I read between December and March

    Who Taught You How to Run?: Discover How to Run Better, Run Faster and Prevent Injuries by Mike Antoniades

    I’m going to start with only my second ever – the first was ‘Running in the Midpack’ – what I’ve previously described as ‘Book I tried to read several times but gave up reading’ book.

    I feel incredibly negative writing this because as an injured runner, I really wanted to enjoy and learn a lot from this book. The reviews I read on Amazon and Goodreads before I purchased ‘Who Taught You How to Run?’ were overwhelmingly positive, I just found it impossible to what I call ‘get into’ the book. After trying and failing to get past the first section three times, I realised that I was making myself feel anxious and decided to call it a day and to move on to a different book.

    Enough negativity! If anyone who reads this would like my pretty much unread copy of ‘Who Taught You How to Run’ please send me a message and I’ll post it to you.

    The Running Drug: How a running addiction helped one man overcome cancer, conquer a marathon and rediscover life by Tim Beynon

    ‘The Running Drug’ tells the personal story from cancer diagnosis to marathon medal of how Tim Beynon’s running addiction helped him to overcome cancer, complete his first marathon, and to discover a healthier future.

    I wasn’t sure what to expect from a running book that has a serious illness, prostate cancer, as its central theme. I’m going to sound incredibly selfish, but I was concerned that having lost two close friends to prostate cancer, that ‘The Running Drug’ would trigger all sorts of emotions, and the book wouldn’t provide the escape from reality I usually look for in a book.

    I’m not sure enjoy is the right word to use, but I enjoyed reading ‘The Running Drug’. ‘The Running Drug’ is an incredibly well-written, honest, and at times thought-provoking account of the author’s experiences of his prostate cancer diagnosis and treatment and also of his London Marathon experience.

    I smiled a lot, laughed out loud a few times, cried a couple of times, and felt like I was living each moment, including the highs and the lows with the author. ‘The Running Drug’ made me feel very grateful for my own good health to date and put the knee niggles I’ve complained so much about into perspective.

    I would recommend ‘The Running Drug’ to everyone and would describe it as a must-read, especially for males over the age of 40. And finally, if you receive a letter from the NHS inviting you to an NHS health check, please don’t ignore it. Writing this has made me realise I should have been invited to my first NHS health check three years ago.

    *1001 Running Tips by Robbie Britton

    The author of ‘1001 Running Tips’ Robbie Britton is known for being one of Great Britain’s best running coaches and ultra-runners. I’m going to start this short review with the recommendation that if you aren’t already following Robbie on Twitter, his Twitter handle is ultrabritton.

    ‘1001 Running Tips’ is written in a format that makes it very easy to pick up and then put down again. The book is broken down into nine obvious category sections; Basics, Training, Skills and Techniques, Environment, Runners Body, Racing, Kit and Equipment, Travelling, and Stuff (all the stuff you need to know as a runner and are probably too shy to ask about) and contains loads of great photos.

    As the reader ‘1001 Running Tips’ takes you on a journey that starts with you learning the basics, to developing as a runner as you progress through the book. The tips Robbie has shared are written in a way that they are easy to understand and remember.

    I’m not going to quote any of Robbie’s tips in this review as I really want you to consider buying ‘1001 Running Tips’ but I can guarantee that the advice and running tips Robbie has shared are suitable for runners of all levels from those thinking about completing their first 5k to those who have already successfully completed multiple ultra-marathons.

    Thanks again to the publishers for sending me a copy of ‘1001 Running Tips’ to review. Before I restart the Couch to 5k, I’ll be sure to re-read the relevant sections of ‘1001 Running Tips’.

    Coasting by Elise Downing

    I’ve followed Elise on Twitter for several years, so I got to follow her journey around the coast of Great Britain self-supported pretty much as it happened.

    I’m going to make myself sound like a terrible person, but in the past, I haven’t always enjoyed reading adventure books. Reading about other people planning and then achieving feats of endurance I would never be brave enough to even attempt, has unfortunately dented my already limited self-belief. I’ve also found myself questioning how people can afford to not work for prolonged periods. It’s become clear that I’m not the adventurous type.

    Having said that, I loved ‘Coasting’ and I devoured the book on one wet day in January. I appreciated Elise’s insight and honesty, the slightly embarrassing moments, how hard she found some days, the lessons learned, and the inspiring passages not only about running but also about relationships and the people she met during her journey around the coast. The kindness of strangers is evident throughout ‘Coasting’ a timely reminder of the innate goodness of people and a refreshing break from what’s currently happening in the ‘real world’.

    And what about the not so positive aspects of ‘Coasting’? I’m going to be completely honest, I enjoyed ‘Coasting’ so much that I honestly can’t think of any parts of the book I didn’t enjoy. I found reading about ‘shoe man’ slightly stressful and it left me wanting to give Elise a big hug, but this was completely down to Elise’s engaging writing style.

    So, thanks Elise for sharing the story of your epic run around the coast of Great Britain with us. Elise has such an engaging writing style; I would recommend this book to both runners and non-runners.

    How parkrun changed our lives by Eileen Jones

    In Books I’ve read recently #5, I shared a short(ish) review of Debra Bourne’s book ‘parkrun: much more than just a run in the park’. I described myself as a parkrun volunteering addict who also loves reading about parkrun. Although I’ve reduced the amount I volunteer, I still love parkrun, so I was very happy when I unwrapped a copy of ‘How parkrun changed our lives’ on Christmas Day.

    The author, Eileen Jones, set out to see why parkrun is so widely loved by millions of people around the world. ‘How parkrun changed our lives’ provides an insight into several aspects of parkrun including how it started, how parkrun has helped people, parkrun practices, parkrun tourism, parkrun volunteering, parkrun statistics, and even parkrun cake!

    I’ve seen ‘How parkrun changed our lives’ described in book reviews as a “celebration of all things parkrun” and as “the what and why of parkruns” after reading the book I’d say that both are accurate descriptions.

    I loved all of ‘How parkrun changed our lives’, but my favourite sections were the collection of personal stories from ordinary parkrunners I found that I could relate to, the interviews with volunteers, and given that the book was published last March when parkrun was on hold, the insight into how parkrun responded during the pandemic

    I would recommend that anyone who loves parkrun reads this book. If you don’t love parkrun or if you are a runner who actively avoids anything to do with parkrun, look for an alternative running book.

    Books I’m currently reading  

    The Runner’s Code: The Unwritten Rules of Everyday Running by Chas Newkey-Burden

    I’m not saying that I’m unobservant, but it took me quite a long time to realise that I’d purchased myself and was reading – yes, I like to read more than one book at a time – two books written by Chas Newkey-Burden. I realised that I’d even made the mistake of starting to read the author’s most recent book first. Fortunately, I noticed my mistake before I’d passed the point of no return. I’m probably going to make myself sound a little quirky, but I have to read books in the order they were written and published.

    Running: Cheaper than therapy by Chas Newkey-Burden

    I wish that running really was cheaper than therapy! Anyway, I’m about halfway through ‘Running: Cheaper than therapy’ and I’m really enjoying working my way through what is described as a compendium of wisdom and humour. I’ve always had a somewhat childish sense of humour so I’m particularly enjoying the funny spectator signs, the things people shout at runners, and the description of what makes a runner a social media bore.

    Books I’m aiming to read next 

    As I’ve now almost reached the end of my pile of running books, I’m planning on checking out some local charity shops to see if they have any interesting looking books. I’ve said it before, but I quite like the idea of not knowing what I’ll find when I go into a shop.

    Would you like to read any of the books I’ve reviewed here? If you’d like to read any of the books I’ve reviewed here, please let me know and I’ll let you have my copy.

    Have you read any running-related books recently you’ve enjoyed? With apologies for the repeat question but I’m always on the lookout for book recommendations.

    **Full disclosure: I was gifted the book marked* all other books I either purchased either by myself or my family. As always, all opinions and typos are my own** 

  • Strava: 3 stories including your value to them is $125.
    25 May 2022

    Reading Time: 3 minutes | Your worth to Strava is $125. Strava just acquired someone and Strava has 2500 pro users on board

    The post Strava: 3 stories including your value to them is $125. appeared first on the5krunner | swim bike run. The full post can be read now at the5krunner | swim bike run.

  • The fresh new software states that it’s a good spot to find a good big lesbian matchmaking
    25 May 2022

    We love one POF enjoys a messaging system which is punctual and you will easy to use, also it actually has actually integrated character analysis tools the same as eHarmony’s. Rating POF today to possess ios otherwise Android os devices.

    eight. Zoe

    That have a rating regarding 9.9 with the Fruit Application Store, Zoe is a more recent relationships application just for LGBTQA+ singles seeking to mingle.

    The fresh new subscription processes is always to just take to five minutes of your time. You really must be no less than 18 years of age to make use of the new app, and you will “Login That have Myspace” is not an option here. As an alternative, you’ll want to be certain that a current email address to begin.

    Although not, when you would, you could content potential matches with ease, participate in video clips chats which have professionals on your email and you will a lot more. Zoe now offers lots of modification in the software, too, so you’re able to turn the advantages you need the quintessential towards or away from.

    Really Zoe players have an interest in more severe matchmaking, and the personality inquiries from the registration process will help identify the best suits prior to your preferences. Messaging people within Zoe is completely 100 % free, but video chats or any other keeps are just to have purchasing members.

    The purchase price having advanced membership was $ for thirty days, $ for a few days, and you will $ to own a yearly registration. Get it today for ios or Android products.

    8. Bumble

    Bumble concerns females and you can places the benefit within hands. Developed by a beneficial Tinder co-originator and utilizing the same prominent swipe program while the Tinder, Bumble allows girls result in the earliest flow. Brand new sex you utilize during settings will establish your alternatives. Needless to say, additionally, you will want to be sincere and you can initial if you are looking for love.

    On the other hand, Bumble even offers one another an other-intercourse complimentary program and you can an exact same-sex “see family” tab, providing significantly more choices to pick friends, informal hookups or probably a romance.

    Available for one another apple’s ios and you can Android os products, that it relationships software favors logins through Twitter, even although you can register with the mobile amount, also. You will want to state your age, intercourse, title and you can upload a photograph within the membership technique to rating been.

    Video clips speak can be acquired, and the user interface try inclusive and you can fun. The newest performing rate into premium subscription of the matchmaking app try $ 30 days. You might choose from a great number out of intercourse identities here, and everybody is invited.

    nine. Rely

    Depending within the 2012, Count will assist somebody get a hold of serious relationships rather than just everyday hookups. It even encourages individuals erase its account after they have discover their finest matches rather than it is therefore hard to erase your own reputation.

    They prides in itself towards the that have few phony profiles and you will good lot regarding fully filled-aside and you can guaranteeing account. Possibly the best part, although, would be the fact calling others is entirely totally free. It’s not necessary to getting a having to pay member to own discussions.

    You’ll find more than 5 mil Depend users from around the fresh industry, mainly anywhere between ages 24 and you will 32. Some are based in the U.S., as well. Very submit a merchant account and appear to suit your perfect matches. Get it now for apple’s ios otherwise Android products.

    ten. Taimi

    Living in an effective pandemic makes relationships hard. If you find yourself regarding LGBTQA+ community, it could be more problematic, unless of course, naturally, you are on an application such Taimi.

    With more than 8 mil lesbian, homosexual, transgender, and you may bisexual men and women toward Taimi, you can become just at home. You possibly can make audio and video calls about platform, do tales and you may posts, most of the at no cost.

  • Greatest 6 millionaire adult dating sites getting rich boys finding a big, long-name relationships 2021
    25 May 2022

    Dating is tough sufficient for the average person, they adds an extra level of complexity to possess a single millionaire. Conventional relationship software is profitable on the average person, however always sufficient to possess a single individual with high standard of really serious aspiration. Billionaire Day webpages Beat guesswork regarding matchmaking online game. Men and women active in the processes understands what they need and what they’re concentrating on.

    Billionaire Time site & Application Serious Matchmaking checklist

    Given that their the start for the 2001, Millionairematch is continuing to grow with the a very rich men dating site. It has got maintained new character and you will pedigree so it has established up-over many years. That it exceptional dating website is only to possess steeped and you may attractive american singles.

    Millionairematch has never forgiven their work to carry on to add good safe program for profitable people to see glamorous men and women. All of the 2-3 many years, Millionaire Fits will continue to declare new features to help you comply with new modern day and age to help you still give profiles with an effective seamless experience. This requires a billionaire suits to prioritize people to begin with over all other user. On their site, hookupdate.net/escort-index/springfield-1 numerous success reports and you may a good product reviews try printed to your website.

    The site surpasses their competitors from the purely regulating the brand new profiles away from this site. This is why they take care of the uniqueness. The site has the full class out-of moderators who are usually looking for ways to dump bogus users boost and you can increase its features.

    dos.2. Professional single

    EliteSingles, just like the identity implies, are at the very top dating agency. An important factor one set EliteSingles other than a huge selection of other dating sites try their commitment to providing experienced pros select really serious and long-term relationships.

    EliteSingles focuses on long-name matchmaking and stays on top of the procedure. They conspicuously display the aim into front-page of its web site. “Try not to spend time taking walks about dirty oceans out-of relationship dating sites and you may apps, and you will inaccurate pages who aren’t intent on its partnership!” It blogged.

    The site is specifically intended for somebody between the ages of 29 and you can fifty who have genuine feel. These are individuals who understand what they want. Profiles on the web site commonly wasting its time going after hookups. When the anybody will there be, he’s certainly regarding incorrect place.

    CoffeeMeetsBagel is special in this it generally does not actually address millionaires. Your website cannot mention the latest riches otherwise reputation becoming sensed. not, the website is an effective matchmaking agency having winning american singles due to the fact of its book business structure.

    So it internet dating application sets alone besides the group because the they targets a lot of time-title like and you will strong relationships. The website lets profiles to enter various private information, particularly interests, likes, detests, and people who split deals. This post is canned by highly technical algorithms you to fulfill the those who most useful match both.

    cuatro. Group software

    “Do you say the standards are way too highest? Keep them this way.” The fresh new group is much like Coffee Match Bagel in that it isn’t clearly available for millionaires. not, it preserves high conditions and exclusivity compared to second. It matchmaking application is different for the reason that it prioritizes representative big date and you may seeks to create the quintessential smooth relationship opportunity you’ll.

    This site initiate an event named “Happy Hour” each day. During this time period, users will be given applicants that happen to be scrutinized and you may processed on the previous go out. Contained in this process, this new fits is based on people who fit for every single other people’s choice. Brand new formula following offers this action after that because of the causing discussions and you can prioritizing those people who are most likely so you’re able to roll the ball.

  • Finding a new home at parkrun
    25 May 2022

    Jane was living in Ukraine until her life was turned upside down in a single moment. After initially hiding in a bunker, she and her mother made the difficult journey to Italy and found a family to stay with.

     

    In the midst of unrest, Jane tells us how the kindness of the parkrun community has become a constant in their new lives.

     

    I am a Ukrainian woman and I have lived and worked in Kiev for the last seven years. On 24 February, very early in the morning, I was woken up by loud explosions in Kiev. Our world was turned upside down in a single moment.

     

    For the first few days my partner and I stayed in a bunker through the night in the school near our house. We then were told it was also relatively safe to hide in the space between the walls of our houses, so we did that. With every single siren we were hiding and praying.

     

    The area around Kiev became more and more dangerous and I had to flee to western Ukraine. Via a website that connects Ukranians in need with those that can offer temporary housing, I found a family in Italy. They told me that my mother and I could have a safe place to live.

     

     

    The following days were challenging: a long journey, a new country, a new culture, a new language and a new family. In those confusing and difficult times we were definitely seeking stability and constancy. We found those in more ways than we expected.

     

    Three days after arriving in Italy we were already registered to parkrun and we have been present for every Saturday since. I have walked one and ran the others, my mother was a marshal in one and learned to be a timekeeper which she now does each week! She speaks no Italian, but she is great!

     

    There are so many wonderful people at parkrun – we don’t understand everything they say, but we know that they are kind and want to help us. We are doing our very best to accept everything that is good, useful, kind and to be part of Italian life. parkrun is a very stable constant in our very new and very different lives. We now know how it works, we know what to expect and each week we know people to say hello to, in whatever language!

     

     

    I appreciate everything we have now, and am very grateful to the parkrun community, to Italians, to so many people in the world who are helping us in so many different ways.

     

    Джейн Доу (Jane Doe)

     

    The parkrun Event Director said:

     

    “After a traumatic journey, Jane Doe and her mother arrived in Italy, to our house. It was a Wednesday. I am a parkrun Event Director and of course for Saturday they were fully signed up and operational with a parkrun in Italy. On her second time to parkrun the mother learnt to be a timekeeper; speaking no Italian and very little English. She rocked it! Her daughter amazed us with her run around our tough course, smiling all the way.

     

    The local parkrun community was amazing – running shoes and clothing arrived (when you leave your country in a hurry running shoes and sports clothes are not a top priority), interest in making them feel involved and welcome was overwhelming. I was so excited by just how many people wanted to help and indeed have helped in different ways.

     

    Each week now our parkrun blackboard, which bears the parkrun number, the date and a unique message for that week, goes up in at least two languages, Italian and Russian (the language the mother and daughter use with each other), and often English too for our tourist friends.”

     

     

    parkruns are safe spaces for everyone.

     

    #loveparkrun

    The post Finding a new home at parkrun appeared first on parkrun UK Blog.

  • Inside the June 2022 issue of Women’s Running
    25 May 2022
  • I had experimented with Bumble 2 years back
    25 May 2022
    In the Bumble

    Which reputation was not said because of the team. Look for analysis lower than for more information or submit your own review.

    Bumble Analysis

    Bad event. Is stood upwards most times, men was simply selecting relaxed intercourse, it lied, they place photo on the pages new in the were age and you can pounds in the past (I’m speaking 10, fifteen, 2 decades before plus the people directly had been 10, fifteen, 20, 30 weight big). Pretty damaging to a family one produces in itself once the girls friendly. Eventually a week ago I thought i’d put up the brand new application for the my personal mobile phone making the intentional decision to simply choose for example time subscription merely to find out if anything appeared to be they had increased. It hadn’t. Quite a number of the brand new users was of men away from my personal earlier crappy choice to make use of Bumble. Once again, photographs towards the a number of pages was in fact ‘old’.

    You to definitely nights I uninstalled brand new app, and you can cursing myself to have thinking if you will one something you are going to be better. Foolish me personally. However, Bumble leftover providing $cuatro.99 regarding my personal membership daily for five days up until inside the desperation We rang my personal financial and cancelled brand new credit I connected to account. I tried, in vain, for three weeks to locate a contact number so i you are going to talk to individuals within Bumble. You know what? No count to call if there is problems. I attempted chatting with and outlining my personal stress and i also leftover getting solutions away from good Freddie within the customer service one to uninstalling the application won’t terminate membership and also to see Ts &Cs whilst tells you simple tips to terminate.

    That isn’t explained for the brief monitor out of a good cellular telephone. Bumble should make that it clear, inside big print from the most readily useful or close top regarding family display. I remaining replying to Freddie you to definitely as the I experienced uninstalled application I had no way regarding canceling subscription. I’d to application again and again it actually was https://hookupdate.net/escort-index/shreveport not sure because the to help you how to cancel. It had been obvious I wanted in order to terminate however, Bumble leftover emptying my membership each day. $cuatro.99 24 hours will most likely not seem like far (it’s after you do not have software on the mobile and you may you’re not making use of the service) But, I am one mother of a child which have special need. I’m a cure teacher and you will due to covid and you can around three procedures back at my esophagus at the conclusion of last year. You will find perhaps not won earnings due to the fact start of November last year.

    Here in Australia we have Christmas time and you can Summer break away from history month out of December until birth Feb. I think I am down seriously to past perhaps $700 in my personal bank accounts that’s where for the Canberra whether or not colleges return whenever scheduled hasn’t come decided. You will find a home loan to spend, scientific bills, the list goes on. That is why my intention was just ever to check on Bumble aside for example Time. For the high distress We cancelled the latest credit I’d used and therefore are costing me personally $fifteen. Adding you to definitely on almost $20 Bumble have drowned from my membership I am today only to find groceries only seriously needed, cancelling medical visits, placing living at risk and you can in the morning undoubtedly disgusted from the Bumble’s business model.

    Oh, other than problems with my esophagus, I have an unusual standing entitled fibromuscular dysplasia (FMD), a sickness of the blood vessels which in my instance have manifested by itself once the multiple aneurysms during my own body. Particular was basically addressed and several not. Very towards ‘s the two untreated aneurysms during my mind. The fresh new Western Heart attack Association says one, “Sense good feelings such as for instance becoming disturb otherwise frustrated tend to boost blood pressure and increase chance of cerebral aneurysms rupturing”. My personal daughter’s unique requires and you will my personal FMD was as to why I cannot works fulltime. Becoming a vacation save (substitute) professor is crappy adequate provided my FMD. Bumble wasn’t simply draining my checking account in exchange for No service or product, he could be putting living at risk. Excite, excite one insecure men and women out there, dont contact Bumble that have a ten-foot pole. Regarding Bumble producing by themselves as actually lady friendly, Really don’t think-so.

  • The fresh new content they told you forced me to want to from me
    25 May 2022
    In daily life you aren’t attending such as visitors you see but that doesn’t give you an excuse to harm them

    “”We went along to examine my elizabeth-send there is a contact out-of some people in my old-school sent this type of threatening elizabeth-emails particular claiming “we’ll see you off at the The fresh college and you will never know what hit you” we believed most terrified and also at the same time frame i pondered the way they know my elizabeth-send address. So i informed a teacher at that college or university however We remembered one to at this college they are doing little about it blogs and generally are still upcoming men and women age-e-mails.”” – 13 12 months-old girl out-of Canada

    But I never should do so it would give them too far fulfillment

    “”We joined some online forums and discovered out how quickly somebody hate people who have talent. In the event I did so slash myself. Cyber intimidation ‘s the real deal.”” – 17 year-old child from Nj

    “”I released videos regarding myself singing a tune for the YouTube, then five days after I found videos you to definitely a keen “anonymous” person made that really took my personal clips, slowed down it down, zoomed to your my deal with, and this individual made front side statements regarding the clips like “she’s so ugly” and you may “i hate the girl.” They forced me to frightened, as the I didn’t know who does carry out things, whilst appeared as if they got enough time and you may work to really make the hate video clips, so this people need dislike me A lot.”” – fifteen season-old girl out-of Ca

    “”I believe individuals who bully should get a lifetime. Seriously after all what’s the part. I was just after bullied of the my so called “friends” it helped me feel just like crap. We left it so you can me. In the half a year when they started I thought existe there must getting a description they are doing it. So that night we went additional and you may screamed my personal loudest 3 moments to allow all the hatred, shame, blank thinking away they has worked. A day later I got very good rational power whenever the fresh new bullies came up in my experience I told you hay leave me personally alone you are aware the main cause of your own attempt to harm me personally but why. It did not address these people were very amazed it walked away immediately after which they leftover myself by yourself. New moral on the will be to has an effective rational head and you may have the best impact and the bully/s leaves your getting. to subjects around stay solid!”” – 13 12 months-dated lady out-of Australian continent

    “”A pal regarding exploit who is however inside secondary school is increasingly being harassed on the web. Folks are informing their every day to help you kill by herself, and i also are able to see the girl deteriorating a little more about. We shared with her to help you encompass by herself with family unit members and this is really well okay to fall to them whenever times are difficult. Unfortunately the newest texts the woman is finding is anonymous, however, their relatives try staying the woman solid.”” – 14 season-dated lady out of New york

    “”Appear to, We appear to be a great panda therefore infants inside my college grabbed it abreast of on their own to mention to me just like the panda express and you can “enjoy” the latest skateboard brand. In the beginning I might merely brush it off but then it undoubtedly visited reach me. I would personally go homeward and you may scream about it. I became currently going right through significant trouble home but, bringing called a good panda in school create merely make something heck in my situation. However had a questionnaire spring where we obtained comments informing us to go eliminate me and that every time we walk the whole earth shakes. I wanted so you’re able to eliminate me. One-night i became sitting here on my desktop simply trembling and you can whining so bad which i is actually ready to kill myself. We decided very little else mattered and everyone disliked me. I’d never over almost anything to these individuals to allow them to hate me so much that we don’t have earned to be real time and that i failed to obtain it. One day, We visited a show and found everybody else i desired to fulfill i also had kissed because of the particular ring mates We pointed out that from inside the 10 years these folks wouldn’t number after all. I realized they certainly were planning to feel little by him or her carrying out you to definitely to me try dreadful and therefore karma perform rating right back on them.”” – fifteen year-dated girl off NC

  • It is a popular informal flirt cheating dating application for which you can easily see the best soulmate for you
    25 May 2022

    Applicant was a different sort of concern-answer dating video game software to possess ios & android profiles that allows you to definitely without difficulty start flirting and you may go out and chats that have complete strangers. One of the best options that come with that it app would be to offer you with images of your soulmate being with ease initiate communicating with them. It is a totally fun flirt, relationships online game software yet with complete strangers at no cost.

    Aisle

    Aisle is among the most well-known totally free dating software to have Indian android os and you can apple’s ios users. It’s got the biggest neighborhood away from single Indians regarding different resign to with ease like any resign and begin dating them. It is a totally free and simple-to-use software with an amazing program. You must log in together with your Facebook or LinkedIn membership to better utilize this application. If you would like have fun with Aisle otherwise Tinder instead San Diego CA escort reviews Twitter you must have composed yet another Myspace membership.

    QuackQuack

    QuackQuack is another popular cheating dating programs who has plus the accessibility to relationships in order to meet, chat, flirt, and you can go out which have haphazard someone. There are more than simply step three million registered users as well as was confirmed and single users. It is possible to try to find a far greater dating mate on this application and commence chatting, flirt and you can matchmaking with these people. It has both totally free and you may paid off subscription choices that have another package. You can also choose a much better bundle based on your play with and you can attention.

    JAUMO

    JAUMO is among the greatest applications where you are able to easily search for dating partners to have flirt and you can go out. You can easily identify single people to possess pubs, pubs, and you can clubs matchmaking about app. Moreover it enables you to rating relationships couples and lives couples. It offers an extraordinary filter choice to easily choose brand new relationship people on this subject app. Discover one another free and you can application purchase options with this application with different subscription intends to select from.

    SayHi Chat

    SayHi Chat try yet another and you may popular free cheating matchmaking software to have android and ios profiles with assorted chatting choice. Permits one locate fairly easily new-people to talk, flirt, and you can big date with them. Permits you to easily create videos label with visitors and possess post photos utilizing your three dimensional cam software. And additionally these types of it also makes you posting emojis, text message, and text message emojis. One of the recommended options that come with this software is to offer your voice so you’re able to text message option for totally free.

    Badoo

    Badoo is yet another online dating software having android and ios profiles that enables that search random profiles to talk and you may big date with them. It’s got an option for videos dating, txt messaging with different font styles, revealing musical and you may video, while some and make new family members close to you. It’s a no cost and simple-to-have fun with cheating relationships app that enables you to fulfill the family near to you. Among the best options that come with it app is to bring the best verification system so that you can begin a secure solution to meet new-people.

    Wild is yet another way to get apply to random complete strangers and you may initiate chatting, teasing, and you may dating him or her. It permits you to definitely without difficulty research singles near to you and you will contact him or her. It is a simple and easy simpler means to fix stand linked to haphazard single men and women close by. Along with your city, it has additionally the possibility to find single men and women from all around the country. You are able to fill in city labels and begin appearing arbitrary single men and women from the additional towns and cities.

Trail Running blogs

Trail Running Blogs

26 May 2022

Trail Running Blogs Trail Running Blogs
  • Pa’lante Packs Joey Review
    25 May 2022

    The post Pa’lante Packs Joey Review appeared first on iRunFar.

    The Pa’lante Packs Joey ($240) is a fastpack made for those shorter fastpacking trips when you feel determined to get into the deepest reaches of the mountains or the most secluded basins, but you only have so much time. It is a 24-liter fastpack with a running vest-style harness that weighs between 13.9 and 14.8 ounces, depending on materials. It is available in one size, an 18-inch torso length.

    The iRunFar team has tested the Joey for over a year, and found it to perform well for everything from quick overnighters in our neighborhood wilds to four-day fast-moving stints in remote wilderness areas. So long as your fastpacking kit is dialed in to both an ultralight weight and small volume, the Joey will take you pretty far. We love the Pa’lante Packs Joey so much that we named it as the best overall fastpack in our best fastpacks guide.

    We all appreciate the limited capacity of the Joey, as it keeps loads small enough for running. The feature set is minimal but sufficient, the construction is solid but light, and the vest-style harness makes this pack exceptionally runnable.

    The Pa’lante Packs Joey is designed in Salt Lake City, Utah, and manufactured in Vietnam in small batches, so its availability comes and goes. Be sure to sign up for their newsletter if you don’t want to miss the next drop.

    Shop the Pa’lante Packs Joey

    The Pa’lante Packs Joey. All photos: iRunFar/Bryon Powell

    Pa’lante Packs Joey Harness and Runnability

    The Pa’lante Packs Joey’s harness is designed like a traditional running vest, with the shoulder straps constructed from two layers of three-dimensional mesh instead of being highly padded like a traditional S-strap on a hiking pack. The shoulder straps are four inches wide to distribute pressure across your back, shoulders, and chest.

    Characteristic of a running vest, the straps connect to each other behind your neck before they connect to the pack. This creates an upside-down U-shaped vest rather than individual straps, and snugs the pack into your upper torso. Two small straps between the shoulder straps clip around the upper chest and just below the sternum to secure the vest to your torso. This pack has no waistbelt, more proof that it’s designed for very low weights.

    We’ve used the Joey on trips where our pack weight crept up toward a weight of about 15 pounds. The harness remained comfortable with this load, effectively distributing pressure across the shoulders, chest, and upper back. We have experienced no shoulder pain when carrying about 15 pounds, but all the testers agreed that 15 pounds is a little much for running with the Joey because it causes it to bounce too much to be comfortable. When you drink some water and eat some food and your pack weight dips into the 12-pound range, then you can easily jog down the trail.

    To our immense surprise, none of us missed the waistbelt on the Joey because the harness was secure enough to keep the load from jostling from side to side very much. The lack of a waistbelt — along with the 24-liter capacity — puts an automatic limit on this pack, so when we want to go out for more than just a night or two, we reach for a higher capacity pack with a waistbelt such as the YAR.gear Mountain Drifter 38L or the Mountain Laurel Designs Exodus 55. For longer trips, we also recommend the Red Paw Packs Flatiron 28L, which we have found to be much larger than 28 liters when fully loaded.

    A detailed side view of the Pa’lante Packs Joey.

    Pa’lante Packs Joey Materials

    The 2022 Pa’lante Packs Joey is available in either 100-denier Robic brand nylon or 210-denier nylon with a UHMWPE (ultra-high molecular weight polyethylene) gridstop woven throughout. The Robic packs are slightly lighter and are either all black or black/powder blue.

    The gridstop packs are slightly heavier, a bit more durable, and are either all black or eggplant purple/powder blue. We have tested both the Robic and gridstop versions of this pack and have seen no obvious differences yet, but we do suspect that the gridstop packs will be better suited to bushwhacking.

    A detailed back view of the Pa’lante Packs Joey.

    Pa’lante Packs Joey Storage Options

    The Pa’lante Packs Joey’s main compartment is a typical tube-shaped rucksack made to carry everything you need for a fast and light couple of nights out. A sleeping bag fits vertically with a pad, tarp, and clothing packed in around it. We found it to be large enough for a full three-season kit, including a sleeping bag, pad, tarp, stove, clothing layers, four days of food, and other small accessories, but not much more. But that’s one thing we iRunFar testers like about this pack — it limits us to weights that actually allow us to run.

    The body of the Joey features two small side water bottle pockets, one underneath pocket, and one big rear pocket. All of these are made from a material called UltraMesh — a durable, stretchy material meant to be tougher than Lycra or stretch woven mesh. The side bottle pockets can hold small water bottles and, utilizing the shock cord above them, can securely hold trekking poles too.

    The mesh is tight, sitting flat against the pack when not in use, so these pockets aren’t large enough for Nalgenes or two-liter Platypus bottles. This could be viewed either as a flaw or another welcome limitation. We choose to see it as the latter.

    The underneath pocket accommodates items such as Buffs, gloves, jackets, and snacks. The large rear pocket seems like an ideal place for extra layers you may be taking off and putting back on all day long, like wind and rain jackets. It is also tight, but with a little effort, we were able to fit a full two-liter Platypus bottle and a rain jacket in there.

    The Joey’s vest has two shoulder-strap pockets on each side, also made of UltraMesh. One bottle pocket on the upper part of each strap fits short and wide 500-milliliter soft flasks, but not the taller and narrower soft flasks, which will stick out unless you drink some water.

    We personally would like the pockets to be a little taller to accommodate a wider array of soft flasks. Just beneath the soft flask pockets, there is a smaller snack pocket, which also can hold a phone if you don’t mind it poking out the top. We found these to be most useful for storing bars and other small snacks.

    A side view of the Pa’lante Packs Joey

    Pa’lante Packs Joey Overall Impressions

    We see the Pa’lante Packs Joey as a tool that encourages the practice of embracing limitations. The main compartment fits a three-season kit, up to four days of food, and no more. The pockets fit a layer or two and three liters of water at most. All of this is intentional, though. It keeps us from carrying more than we need. It also keeps us from carrying more weight than would be comfortable for running.

    Our only real gripe with the pack is the limited sizing availability. We wish the Joey would come in at least two sizes to fit smaller and larger people better.

    Some fastpacks have well-thought-out shoulder-strap pockets, but they are too heavy. Other fastpacks are comfortable for running, but are simply ugly. The Pa’lante Packs Joey manages to find a way to balance everything that is truly important in a fastpack. It’s a combination of attributes that really sets this pack apart from most other packs in this category: It is light and durable, it has user-friendly pockets, it feels great when running, and it has a supremely dialed aesthetic.

    Shop the Pa’lante Packs Joey Call for Comments
    • What’s the longest trip you have done with the Pa’lante Packs Joey?
    • Does this unisex fastpack work for both men and women?
    • What is your favorite fastpack?

    [Editor’s Note: If you’re affiliated (i.e., an employee, ambassador, etc.) with a brand, please share your relation in each of your comments on this article. Thanks!]

    A back view of the Pa’lante Packs Joey.

    Pa’lante Packs Joey Review by Ben Kilbourne.

  • Running Toward Grief and Loss
    25 May 2022

    Grief can catch you off guard, knock you over. Have you ever been surfing and gotten destroyed by a wave? That’s how I picture grief hitting me. You wonder if you will or even can make it out alive. I have made it out every time.

    The post Running Toward Grief and Loss appeared first on Trail Sisters®.

  • Untangling Running’s Shoe Cushioning Paradox
    25 May 2022

    Over the past four years, a new breed of heavily cushioned running shoes modeled on Nike’s Vaporfly line have rewritten the road-running record books. Soft-bottomed shoes, it turns out, can be exceptionally fast. But the hot new debate about the Vaporfly’s performance advantages has managed to push aside an older conundrum that should be of greater interest to 99.9 percent of runners: Does the cushioning in your trainers protect you from shin splints, stress fractures, and other impact-linked running injuries? Or, as barefoot runners insisted during their brief ascendency a decade ago, is it the cause of such injuries?

    In the period following the 2009 publication of Christopher McDougall’s bestseller Born to Run, one of the key claims made by the barefoot and minimalist running movement was that the design of conventional running shoes was not evidence based. Elements like raised heels, pronation control, and thick midsoles might make intuitive sense, barefooters argued, but no one had ever tested their injury-prevention benefits in properly administered randomized trials.

    RELATED: Should You Be Barefoot Running?

    Even shoe-industry insiders were forced to admit that the critics had a point. As a result, the past decade has seen a flurry of research centered on the contribution that shoe materials and construction make to running injuries, including a study published earlier this year that helped resolve a long-standing riddle about the role of cushioning.

    The new study was published in the European Journal of Sport Science by Laurent Malisoux of the Luxembourg Institute of Health. Malisoux has emerged as the running-shoe world’s foremost advocate of placebo-controlled studies. If a researcher randomly assigns you to run in either a thick-bottomed Hoka or an ultralight sandal made from an old tire, your expectations about these two options will affect how you run—and perhaps how you perceive any aches and pains that crop up during the study. And if one option turns out to be better, it will be impossible to tell whether it was the cushioning, the heel-to-toe drop, or any of dozens of other differences between the two shoes that accounts for why.

    To navigate this problem, Malisoux and his colleagues collaborated with the French sporting-goods giant Decathlon to produce a number of custom running-shoe designs that are visually indistinguishable and differ in only a single technical detail for each trial. That enables Malisoux to run blind studies, where neither the subject nor the researcher knows which type of shoe is being worn. One such study found that shoes limiting pronation (an inward rolling motion as your foot strikes the ground) reduced injury risk; another found that heel-to-toe drops ranging from zero to ten millimeters had varying effects depending on how much running subjects did each week.

    RELATED: Tips For Picking Your Next Trail Shoes

    Malisoux’s most recent randomized trial investigated shoe cushioning. Decathlon manufactured two prototypes, each with an inch-thick layer of midsole cushioning made from EVA foam. The chemistry of the EVA was manipulated so that half the shoes had soft cushioning while the other half had firmer foam. The shoes were randomly assigned to 848 healthy runners, who completed a treadmill test to assess their stride characteristics and were then monitored for six months for signs of injury.

    Does the cushioning in your trainers protect you from shin splints and stress fractures? Or, as barefoot runners have insisted, is it the cause of such injuries?

    The initial results, which were published in 2020, found that those given the firmer shoes were 52 percent more likely to develop an injury during the follow-up period, which seemed to confirm the injury protection offered by soft cushioning. But the stride analysis presented a riddle. Measurements from the force-sensing treadmill showed that runners sustained greater peak impact forces in their lower legs when wearing the soft shoes—a finding that echoed previous studies, but which you’d intuitively expect to cause more injuries, not fewer. Malisoux’s European Journal of Sport Science study digs deeper into the biomechanical data in an attempt to resolve what has become known as the shoe-cushioning paradox.

    The key to the riddle? The timing of the impact forces. When your foot smacks the ground as you run, there are two distinct impacts: the first is the result of your lower leg decelerating abruptly; the second, a few milliseconds later, is the larger force delivered by the rest of your body. That first impact is the one researchers suspect is linked to injuries, since the force is applied all at once. It’s also the one that, in Malisoux’s study, seemed to be greater for runners in soft shoes.

    RELATED: The Best Trail Running Shoes For Spring And Summer 2022

    That turned out to be an illusion, however. One of the effects of soft cushioning is that it slows down that first jolt, when the lower leg abruptly decelerates, spreading it over a longer period of time and causing it to overlap with the second. The combination of the two impacts makes the total force appear greater, giving the impression that softer shoes produce more force. But when Malisoux used mathematical techniques to separate the first and second impacts into distinct values, he found that the first impact—the one linked to injury—was actually smaller in softer shoes.

    That’s vindication for the much maligned notion that shoe cushioning can lighten the load on your joints and reduce injury risk. It’s also vindication for some of the ideas that emerged during the barefoot boom. One of the benefits of switching from heel striking (common in cushioned shoes) to midfoot or forefoot striking (common, after careful transition, in minimalist shoes) is that it delays that initial impact peak and spreads it over a longer period of time—just like cushioning. There’s even evidence that a couple of weeks of gait retraining, when runners are instructed to “run softer” and given feedback on the size of their impact forces, can lower injury risk. In other words, there isn’t one right answer. You can pick your path.

    As for the new generation of thick-soled, Vaporfly-style running shoes in vogue today, their injury risk remains a topic of heated debate. All that plush cushioning should, in theory, reduce leg impact, Malisoux says. But, he adds, most of these shoes also feature a stiff carbon-fiber plate embedded in the midsole, and its effect on injury risk remains untested. The height of the shoes may also make runners more vulnerable to overpronation and reduce stability, particularly when cornering. Only time—and properly designed studies—will tell.

    In fact, despite all his research, Malisoux believes we still know very little about the complex links between shoes and injuries. So for now, his advice is to stick with whatever you’re running in if you’re happy with it. You might consider alternating between styles to vary the stress on your body. If you do decide to switch to a different shoe, think carefully about why you’re changing, try several different designs, and take your time making the transition. Finally, and perhaps most important, ignore everyone else’s advice. “I’m serious,” he says. “Each runner is unique, and the shoe that works well for your friend may not fit your foot.”

    This post originally appeared on Outside Online.

  • How To Know When It’s Time To Quit Running
    25 May 2022

    Stepping away from running, either for a few months or forever, is not a simple yes-or-no decision. “It’s such an emotional whirlwind,” says Erin Ayala, a sport psychologist at Premier Sport Psychology in Edina, Minnesota. “So much of your identity and community can be tied up in sports.” Here, some experts help you try to make the process (slightly) easier.

    Find yourself waffling? Take these steps to help make that decision.

    Find the right teammate.

    “Track down the best running-focused therapist in your area,” says Jay Dicharry, physical therapist and author of Running Rewired. “Then go to them and tell them you don’t just want appointments, but you want a long-term plan.” Depending on the situation, your plan may be six weeks or six months, but it’s, “not going to happen in five days.”

    Commit to the process.

    A few days of rest brings down inflammation, but after that, you’ve got to dig in, hit the floor, and get to work. “Watching videos or posting about your injury on Instagram isn’t constructive,” says Dicharry. Put on your blinders and concentrate on how your body is moving. “Your goal isn’t to get better at one exercise,” he says, “Your goal is to learn a better movement strategy to help you run.” Again, consistent conversations and check-ins with your therapist are key here.

    RELATED: When In Doubt, Take 3 Days Off

    Lose the GPS.

    As you come back from injury and slowly start to run again, realize that obsessing over numbers isn’t going to be helpful. To make permanent changes, your focus needs to be on how you’re running and feeling, not how fast or far you’re going.

    Ask others for advice.

    Checking in with trusted friends and family members might make you feel vulnerable, but Ayala isn’t as concerned with their advice as your reaction to it. “If somebody tells you to give it up, and you feel relief, that’s good information,” she explains, “Your heart knows before your mind does.”

    Define your warning track.

    Softball players know they’re about to hit a wall when they’re chasing a fly ball and the grass turns to gravel. Ayala recommends figuring out what your gravel looks like. “Is it a certain amount of money spent on medical bills? How you show up to relationships? Your day-to-day mood?” Then tell somebody about it and, more importantly, give them permission to let you know if they see you hit it.

    Make a risk/benefit analysis.

    While it might sound clinical, the practice of writing down the benefits and risks of continuing and stopping is very helpful says Jamie Shapiro, associate professor and co-director of sport and performance psychology at the University of Denver. You may also want to have a conversation with a physical therapist or doctor about the pros and cons. “Seeing it on paper can give you more clarity and space to see it all,” she says.

    RELATED: Is Your Work Ethic Sabotaging Your Success?

    Own your autonomy.

    Literature on retirement, says Ayala, indicates that when an athlete feels like she has a choice about stepping back, the situation doesn’t feel as negative as when she feels like she doesn’t. If you’re on the brink of breaking, you might want to consider making the decision yourself instead of having it done by your body.

    If you’ve decided to step away:

    Done with the back-and-forth? Some things to make the loss easier.

    Give yourself grace.

    You’ll likely be a tornado of emotions as you navigate things without your regular runs. Sadness, anger, fear, anxiety, relief: give yourself permission to feel it all and don’t try to minimize it, says Shapiro.

    RELATED: The Uncertainty Of Aging And Athletics

    Figure out what you miss.

    Yes, of course you miss running. But narrow it down: Do you miss the Jello legs after a track workout? The friendships from a Saturday morning long run? The sense of purpose? What other ways could you fill those holes? Brainstorm with your journal, a therapist, a good friend.

    Stay connected.

    While grabbing coffee with your run group right after they finish a long run might be a bit too intense initially, be open to the idea of staying involved in the running community. You can volunteer at races, coach kids, join a non-profit that involves running, create a local race. Speaking from personal experience, once the sting of stepping away fades, being part of the running scene is much more enjoyable than you’d think.

    Mimic the process.

    If you love the structure and schedule (and endorphins!) running provides, investigate other options like hiking and cycling. I’ve hiked the Grand Canyon Rim-to-Rim and Yosemite Half Dome, and have done a variety of bike events. Ready to get back into competition, I even hired a coaching team so I could compete in the Aquabike National Championships, a swim/bike combo. The training was so fulfilling and consuming, I hardly missed running.

  • Scott SuperTrac Ultra RC Review
    25 May 2022

    Article by Mike Postaksi

    Scott SuperTrac Ultra RC ($160)


    Introduction

    Mike P:  Since I received this shoe long after it had been released in the market - I’ve had this review on the backburner for quite a while.  Scott has been great about getting both existing and new models into the hands of RTR reviewers.  It helps to have some experience with current models when reviewing new releases and updated technologies from a brand.  At this point I’ve got 75 miles in my test pair and it’s definitely earned a spot in my rotation when the right conditions arise.  I find myself coming back to the Supertrac Ultra RC when I’m looking for a supportive shoe that’s comfortable in moderate to technical terrain.  



    Pros:

    Great traction in loose terrain - 7mm lugs!

    Soft rubber grips well on rocks, yet still durable

    Deep lugs & AeroFoam+ midsole - very protective in rocky/sharp (alpine) terrain

    “Most Durable in Class” Schoeller upper

    Secure upper lockdown without over-tensioning

    Effective rocker - up front towards the toes


    Cons:

    A bit heavy (but it’s a tradeoff for upper protection + outsole coverage)

    Upper overbuilt for non-alpine terrain (not necessarily a con)

    Narrow at the front of toebox


    Stats

    Approx. Weight: men's 12 oz  / 340g (US9)

      Sample: men’s 12.3 oz  /  348 g (US 9.5),

    Stack Height: 29mm heel / 21 mm forefoot, 8mm drop

    Available now. $160

    CLICK to Read more »
  • Get Ready For MIUT - #3 Beautiful hard day
    25 May 2022
  • Get Ready For MIUT - #2 It's time to go
    25 May 2022
  • Get Ready For MIUT - #1 Before the start
    25 May 2022
  • Get Ready For Advice EP6 - Alimentation
    25 May 2022
  • Get Ready For Advice EP5 - Musculation
    25 May 2022

Canadian Running blogs

Canadian Running Blogs

26 May 2022

Canadian Running Blogs Canadian Running Blogs
  • CTFL round one recap: Bears take the lead in Montreal
    26 May 2022

    The league will make its second stop of the season at the Bob Vigars Classic this Sunday in London, Ont.

    The post CTFL round one recap: Bears take the lead in Montreal appeared first on Canadian Running Magazine.

  • Canada’s greatest Olympics: what really happened in 1928
    25 May 2022

    In this excerpt from his new book, Running Throughout Time: the Greatest Running Stories Ever Told, Roger Robinson explains how what started as an exhibition of women's weakness became a demonstration of men's dishonesty and prejudice

    The post Canada’s greatest Olympics: what really happened in 1928 appeared first on Canadian Running Magazine.

  • How long does it take your body to recover after a 5K race?
    25 May 2022

    Racing a 5K does not require as much recovery as you think

    The post How long does it take your body to recover after a 5K race? appeared first on Canadian Running Magazine.

  • Watching Grown Women Crushing It: Women’s Racing in Canada
    25 May 2022

    Cleo Boyd is a 28-year-old runner from Mississauga who placed second to Leslie Sexton last year at the Canadian 10K Championships in Toronto with a time of 33:11:22. On Saturday, Boyd is lining up against Krista DuChene, Olympian, at the Canadian 10K Championships in Ottawa, and DuChene is a runner who Boyd says inspired her when she was 16, and who inspires her today, as she tries to live a balanced and healthy, competitive life. In anticipation of the race, and in celebration of our sport and the overall good feelings around the return of in-person Canadian racing, iRun arranged for Boyd and DuChene to meet virtually and discuss their lives, their race plans, their community, and the future of our sport.  

    iRun: As race day approaches, what are the vibes? 

    Boyd: It feels like such a long time since we’ve been racing in Canada that I feel excited, almost like Ottawa is going to be a reunion, and Krista, I just have to say, you’re someone I’ve looked up to for awhile. 

    DuChene: I first raced Ottawa in 2003 and I feel the same way as Cleo, it’s nice to be back in person and I knew with this race, I just had to be there. 

    Boyd: For me, it was Krista and Lanni [Marchant]. I remember not knowing any Canadian women who even did the marathon on a high level. I might have been in high school and seeing you two crush it, I remember thinking: these are women, not college athletes.

    It was inspiring to me, watching grown women crushing it.  

    DuChene: It’s exciting to see up and coming athletes and knowing where they’re at. Cleo, I did the broadcast of the 10K Championships last year in Toronto. You were there?

    Boyd: Yes. 

    DuChene: I remember you puked at the finish line. 

    Boyd: Yes. 

    DuChene: That stood out to me because you seemed so humble to admit it in your interview that you got sick and I admired the way that you handled yourself—no pride, you just put it all out there and that was admirable. It’s neat that we look at each other in different, yet similar, ways. 

    iRun: Let’s talk about competing and what that means. Cleo, pushing yourself to the point of making yourself sick: can you talk about your will to compete? 

    Boyd: I’m curious to what you’re going to say, Krista, but to me it feels almost ordinary: making that discomfort feel normal. I don’t even think about it as switching gears.

    When you lace up your racing flats, you’re going to that place and you’re used to it, being really uncomfortable.

    That’s probably what all of us miss when we’re hurt, being in that place where you’re uncomfortable. There’s something peaceful about that place. 

    DuChene: We’re choosing to do it, choosing to go there, and we enjoy it. When you finish a race you want to make sure you have no regrets when you’re done—did I push? Did I hurt? Did I give everything? If you didn’t, you’re looking back and your chance is gone.

    iRun: So, when the leather hits the road Saturday, what should we expect?

    Boyd: I respect the other women I’m racing with and know I would have to have my best day ever to win. My training has been solid for a couple years, but I haven’t put it together on a race day—yet. I’m hoping my fitness shows up and I’ll be able to hang with these women—maybe beat them—but I have so much respect for everyone I’m lining up with.

    DuChene: In Toronto, were you second to Lesley? 

    Boyd: Yeah, but I got dropped pretty early and I’m a little disappointed with that result. I thought I could hang with Lesley. 

    iRun: And Krista, will you try and hang with Cleo? 

    DuChene: Oh, my no. I’m going after the age group record, over 45, because in the 40-45 age group, there’s Sasha Gollish, Natasha Wodak, and I think Malindi [Elmore] has the record.  

    Boyd: What time Krista? 

    DuChene: 35-low. I should write it on my hand. I know I have it written down somewhere, but I won’t be racing Cleo. I’ll be nudging her to the font middle, standing in the back, yelling: Make sure you puke! 

    iRun: Cleo, not to put you on the spot, but what is it, or when was it, that Krista came on your radar? 

    Boyd: I remember watching Krista in Boston the year it was so miserable and, of course, a Canadian crushed it. I remember watching the TV and screaming and I’m sure so many Canadians had that pride on that day.

    What stands out to me is the message of long-term health and knowing there’s no rush and you can have other things besides running in your life as you move along and aspire to be successful in your career.

    Boyd: Another thing I remember about Krista has to do with overcoming injuries. Did you have femoral fracture?

    DuChene: I did. I had to have three screws in my leg. 

    Boyd: I read that at 16 and it made me think that you can get through an injury and come out on the other side of it and be fit. Your journey to fitness was, for me, motivating and inspiring. 

    DuChene: I wrote about that in the hospital. I wanted to be author of my own story and be authentic about who I am. I have no mask. I had no guarantee of the outcome. It’s neat that less than a year later I had the Olympic Standard, but at the time it was: how do I make it to the bathroom on my crutches?    

    iRun: How do you feel, hearing Cleo, knowing that your message to young female athletes gets through? 

    DuChene: I’ve always been deliberate about choosing how I use my words and represent women and I’m excited to see girls in sport.

    Boyd: There’s so many great role models. I look up to Lyndsay Tessier and I’ve seen these women excel—Malindi Elmore—and I’ve tried to follow in their footsteps. 

    DuChene: To hear what Cleo says, when I started, there was a gap. I was the first Canadian to qualify for the Olympics in 20 years, but Lanni and I realized we could do this. Back then, it wasn’t as competitive as it is now, but the Olympic Standard was there for both of us to get. I want to be a role model. Even with the broadcasting, I want girls to look at something that’s been a male-dominated job and say, ‘A female can do that.’ A girl can turn on the computer and and see a woman doing the job.  

  • Spanish runner suffers a stroke at half-marathon commemorating his uncle
    24 May 2022

    The nephew ran the half-marathon in memoriam of his uncle, but suffered a stroke 100m from the finish line

    The post Spanish runner suffers a stroke at half-marathon commemorating his uncle appeared first on Canadian Running Magazine.

  • “If you don’t start, you will never finish.”
    24 May 2022

    Peter Symons and Samantha Johnson, two marathon runners in Toronto, were recently featured in a popular story in iRun magazine. This is that story. Being underdogs and positive, generous people, I followed-up with the two athletes and asked them what they’ve learned month after month and year after year in their shoes. These are their tips for not only getting the most out of your running, but finding something in yourself to give back to our sport.

    5 comments around running, by Samantha Johnson.

    1. The hardest part of running isn’t getting out the door, but the first 10 minutes where you are trying to figure out how to actually run, and breath. But then, all of the sudden it comes together.
    2. If you don’t start you will never finish.
    3. Running gives you permission to eat all the ice cream you want. 
    4. Going for beers after running is the best.
    5. The running community is something special, and they make you always feel welcome and special.

    Pithy realities on racing marathons from an old guy [Peter Symons] who has only raced two.

    • Find friends with more experience than you and take their advice—but listen to your body.
    • Train your body to tolerate and use fuelling. It is just as important as the running part.
    • Always have two sequential race goals. Not every day will be your day.
    • Buy fancy, expensive shoes—they may not make you much faster, but the physiologic impact will.
    • Training for a spring marathon through a Canadian winter is tough. But you’ll fall back in love with running once it’s over.
  • Doctors didn’t know if she’d walk again. On Sunday, she’s running the Marathon.
    24 May 2022

    Jess Lambert was given a 60/40 chance of ever walking again after a cliff jumping accident forced doctors at the Ottawa Hospital to fuse a rod to her broken spine. “When I woke up in the hospital, I was obviously in shock. My family was with me and to get that diagnosis of possibly not being able to walk again at 21 was heartbreaking,” says Lambert, who was told that, if she was going to one day walk again, then it would certainly have to be done with a cane. 

    “After the news sunk in I was stubborn and determined—I knew that no matter what I was going to be able to walk again and the whole process was a huge mental game. I realized how strong you can be—even when you’re in a tough spot—when you lean on yourself and focus.” 

    That focus will come into play on Sunday at the Tamarack Ottawa Race Weekend when Jess Lambert lines up for her first marathon. In order to raise money for the Ottawa Hospital, Lambert, who was not a runner before her accident, will try completing 42.2K. A tall ordeal for anyone. But Lambert says that running helped her during her recovery—not only with her physical rehabilitation, but also with her mental health. Eight years after her accident, she’s hooked on our sport.  

    “When I’m running I’m able to focus and I just started to fall in love with it. I feel like I could just keep going forever and I feel free—like myself,” says Lambert, who adds that she enjoys the fresh outdoor air, the camaraderie in the community and the atmosphere of the local races, in which she’s competed in distances from 5K to half marathon. “I knew after my half that I wanted to challenge myself and prove to people that no matter what’s your predicament, if you can control your mindset, you can do anything.” 

    For everyone, running a marathon is a bucket list experience. The training is long and intense and the sacrifices are hard and can become overwhelming. In the case of Jess Lambert, running a marathon to raise money for the hospital which helped save her life, the marathon has provided her with a rallying point. A north star. She’s not only stunned the medical community, but inspired a whole wake of people in her rallying, running wave. “On Sunday, I want to inspire that one person down on their luck in the hospital going through a rough time,” Lambert says. “I want to be able to give back to the people who gave me my next step in life.”

    Photographs courtesy of The Ottawa Hospital Foundation, and Jess.

  • Rachel Hannah to Race Toronto Waterfront 10K
    24 May 2022

    By: Paul Gains Respect for Rachel Hannah definitely runs deep in the running community. She may never reach an Olympic medal podium, but she is a consistent force on the...

    The post Rachel Hannah to Race Toronto Waterfront 10K appeared first on Canada Running Series.

  • Weekend recap: Irishman wins Halifax’s Blue Nose Marathon
    24 May 2022

    A recap of the top Canadian performances from the weekend

    The post Weekend recap: Irishman wins Halifax’s Blue Nose Marathon appeared first on Canadian Running Magazine.

  • The Rundown: Canadian men shine at Diamond League, women at NACAC Half Marathon Championships
    24 May 2022

    Each week Canadian Running staff writer Maddy Kelly and Shakeout host Kate Van Buskirk update you on the exciting world […]

    The post The Rundown: Canadian men shine at Diamond League, women at NACAC Half Marathon Championships appeared first on Canadian Running Magazine.

Ultra Running blogs

Ultra Running Blogs

26 May 2022

Ultra Running Blogs Ultra Running Blogs
  • Pa’lante Packs Joey Review
    25 May 2022

    The post Pa’lante Packs Joey Review appeared first on iRunFar.

    The Pa’lante Packs Joey ($240) is a fastpack made for those shorter fastpacking trips when you feel determined to get into the deepest reaches of the mountains or the most secluded basins, but you only have so much time. It is a 24-liter fastpack with a running vest-style harness that weighs between 13.9 and 14.8 ounces, depending on materials. It is available in one size, an 18-inch torso length.

    The iRunFar team has tested the Joey for over a year, and found it to perform well for everything from quick overnighters in our neighborhood wilds to four-day fast-moving stints in remote wilderness areas. So long as your fastpacking kit is dialed in to both an ultralight weight and small volume, the Joey will take you pretty far. We love the Pa’lante Packs Joey so much that we named it as the best overall fastpack in our best fastpacks guide.

    We all appreciate the limited capacity of the Joey, as it keeps loads small enough for running. The feature set is minimal but sufficient, the construction is solid but light, and the vest-style harness makes this pack exceptionally runnable.

    The Pa’lante Packs Joey is designed in Salt Lake City, Utah, and manufactured in Vietnam in small batches, so its availability comes and goes. Be sure to sign up for their newsletter if you don’t want to miss the next drop.

    Shop the Pa’lante Packs Joey

    The Pa’lante Packs Joey. All photos: iRunFar/Bryon Powell

    Pa’lante Packs Joey Harness and Runnability

    The Pa’lante Packs Joey’s harness is designed like a traditional running vest, with the shoulder straps constructed from two layers of three-dimensional mesh instead of being highly padded like a traditional S-strap on a hiking pack. The shoulder straps are four inches wide to distribute pressure across your back, shoulders, and chest.

    Characteristic of a running vest, the straps connect to each other behind your neck before they connect to the pack. This creates an upside-down U-shaped vest rather than individual straps, and snugs the pack into your upper torso. Two small straps between the shoulder straps clip around the upper chest and just below the sternum to secure the vest to your torso. This pack has no waistbelt, more proof that it’s designed for very low weights.

    We’ve used the Joey on trips where our pack weight crept up toward a weight of about 15 pounds. The harness remained comfortable with this load, effectively distributing pressure across the shoulders, chest, and upper back. We have experienced no shoulder pain when carrying about 15 pounds, but all the testers agreed that 15 pounds is a little much for running with the Joey because it causes it to bounce too much to be comfortable. When you drink some water and eat some food and your pack weight dips into the 12-pound range, then you can easily jog down the trail.

    To our immense surprise, none of us missed the waistbelt on the Joey because the harness was secure enough to keep the load from jostling from side to side very much. The lack of a waistbelt — along with the 24-liter capacity — puts an automatic limit on this pack, so when we want to go out for more than just a night or two, we reach for a higher capacity pack with a waistbelt such as the YAR.gear Mountain Drifter 38L or the Mountain Laurel Designs Exodus 55. For longer trips, we also recommend the Red Paw Packs Flatiron 28L, which we have found to be much larger than 28 liters when fully loaded.

    A detailed side view of the Pa’lante Packs Joey.

    Pa’lante Packs Joey Materials

    The 2022 Pa’lante Packs Joey is available in either 100-denier Robic brand nylon or 210-denier nylon with a UHMWPE (ultra-high molecular weight polyethylene) gridstop woven throughout. The Robic packs are slightly lighter and are either all black or black/powder blue.

    The gridstop packs are slightly heavier, a bit more durable, and are either all black or eggplant purple/powder blue. We have tested both the Robic and gridstop versions of this pack and have seen no obvious differences yet, but we do suspect that the gridstop packs will be better suited to bushwhacking.

    A detailed back view of the Pa’lante Packs Joey.

    Pa’lante Packs Joey Storage Options

    The Pa’lante Packs Joey’s main compartment is a typical tube-shaped rucksack made to carry everything you need for a fast and light couple of nights out. A sleeping bag fits vertically with a pad, tarp, and clothing packed in around it. We found it to be large enough for a full three-season kit, including a sleeping bag, pad, tarp, stove, clothing layers, four days of food, and other small accessories, but not much more. But that’s one thing we iRunFar testers like about this pack — it limits us to weights that actually allow us to run.

    The body of the Joey features two small side water bottle pockets, one underneath pocket, and one big rear pocket. All of these are made from a material called UltraMesh — a durable, stretchy material meant to be tougher than Lycra or stretch woven mesh. The side bottle pockets can hold small water bottles and, utilizing the shock cord above them, can securely hold trekking poles too.

    The mesh is tight, sitting flat against the pack when not in use, so these pockets aren’t large enough for Nalgenes or two-liter Platypus bottles. This could be viewed either as a flaw or another welcome limitation. We choose to see it as the latter.

    The underneath pocket accommodates items such as Buffs, gloves, jackets, and snacks. The large rear pocket seems like an ideal place for extra layers you may be taking off and putting back on all day long, like wind and rain jackets. It is also tight, but with a little effort, we were able to fit a full two-liter Platypus bottle and a rain jacket in there.

    The Joey’s vest has two shoulder-strap pockets on each side, also made of UltraMesh. One bottle pocket on the upper part of each strap fits short and wide 500-milliliter soft flasks, but not the taller and narrower soft flasks, which will stick out unless you drink some water.

    We personally would like the pockets to be a little taller to accommodate a wider array of soft flasks. Just beneath the soft flask pockets, there is a smaller snack pocket, which also can hold a phone if you don’t mind it poking out the top. We found these to be most useful for storing bars and other small snacks.

    A side view of the Pa’lante Packs Joey

    Pa’lante Packs Joey Overall Impressions

    We see the Pa’lante Packs Joey as a tool that encourages the practice of embracing limitations. The main compartment fits a three-season kit, up to four days of food, and no more. The pockets fit a layer or two and three liters of water at most. All of this is intentional, though. It keeps us from carrying more than we need. It also keeps us from carrying more weight than would be comfortable for running.

    Our only real gripe with the pack is the limited sizing availability. We wish the Joey would come in at least two sizes to fit smaller and larger people better.

    Some fastpacks have well-thought-out shoulder-strap pockets, but they are too heavy. Other fastpacks are comfortable for running, but are simply ugly. The Pa’lante Packs Joey manages to find a way to balance everything that is truly important in a fastpack. It’s a combination of attributes that really sets this pack apart from most other packs in this category: It is light and durable, it has user-friendly pockets, it feels great when running, and it has a supremely dialed aesthetic.

    Shop the Pa’lante Packs Joey Call for Comments
    • What’s the longest trip you have done with the Pa’lante Packs Joey?
    • Does this unisex fastpack work for both men and women?
    • What is your favorite fastpack?

    [Editor’s Note: If you’re affiliated (i.e., an employee, ambassador, etc.) with a brand, please share your relation in each of your comments on this article. Thanks!]

    A back view of the Pa’lante Packs Joey.

    Pa’lante Packs Joey Review by Ben Kilbourne.

  • The Joys of Being a Master’s Runner
    25 May 2022

    Let’s stipulate that aging into the master’s category and beyond isn’t exactly a bed of roses. But there is a silver lining. The adjustments you need to make in your running in order to stay healthy and extend your running well into the future can actually lead you to find running more enjoyable and rewarding.

    The post The Joys of Being a Master’s Runner appeared first on Ultra Running Magazine.

  • The Gender Gap: Can Race Directors Move the Needle?
    24 May 2022

    “More women will hit the trails when they see themselves represented on the trails.” These are the words of Jubilee Paige, race director for the iconic Black Canyon 100K in Phoenix, Arizona. At the start of this year’s race, Paige shouted, “Get to the front, ladies! This is 2022!”

    The post The Gender Gap: Can Race Directors Move the Needle? appeared first on Ultra Running Magazine.

  • Ultramarathon Daily News | Tue May 24
    24 May 2022

    The blisters she formed during Rock the Ridge 50 miler in New York were nothing compared to the four bears she encountered along the way…yep, including a mama with cubs.

    iRunFar: How to navigate extreme weather and terrain. Best to know how to handle it before it’s presented to you in real time.

    Sarah recounts one of her favorite runs at the Miwok 100k.

    Looks like Mountain Outpost is coming back!

    I filmed episode 202 tonight

    — Jamil (@JamilCoury) May 24, 2022

    Psssst, hey Garmin: It doesn’t look good when your marathon is measured incorrectly.

    Why Henry is returning to the Hennepin Hundred.

    If you haven’t been following the Newbury Park HS boys, you’re truly missing out. They are, without question, the best high school XC team in history. Two things about this video: First, I get strong Walmsley vibes from Leo Young. Do you? And second, check out how much joy these guys are bringing to the track and to their passion! They’re not pushed by their parents, stressed out over performances, or riddled with anxiety and pressure. They’re having a blast! And daaaamn, 13:43 for the 5k in high school?!?

    –My niece Amy was accosted by some random guy at Carlsbad 5000 on Sunday.

    Once again, it’s the men who decide who can compete–and win–in the women’s category. The message to female athletes is clear: Shut up and take it.

    Media: Outside Inc trims a large portion of its staff and publications.

    Has anyone tried any of the trail shoes from Norda?

    The post Ultramarathon Daily News | Tue May 24 appeared first on Ultrarunnerpodcast.com.

  • Extreme Weather and Terrain: A Trail Runner’s How-To
    24 May 2022

    The post Extreme Weather and Terrain: A Trail Runner’s How-To appeared first on iRunFar.

    If you enjoy this article, then get your own copy of the book “Where the Road Ends!”

    Welcome to this month’s edition of “Where the Road Ends: A Guide to Trail Running,” a how-to on managing severe weather and terrain written for newer trail runners as they prepare for longer runs into more remote areas.

    “Where the Road Ends” is the name of both this column and the book Meghan Hicks and Bryon Powell of iRunFar published in 2016. The book Where the Road Ends: A Guide to Trail Running is a how-to guide for trail running. We worked with publisher Human Kinetics to develop a book so anyone can get started, stay safe, and feel inspired on the trail.

    The book teaches you how to negotiate technical trails, read a map, build your own training plan, understand the basics of what to drink and eat when you run, and so much more. This column aims to do the same by publishing sections from the book, as well as encouraging conversation in the comments section of each article.

    In this article, we bring you an excerpt from Chapter 10 to share ideas for dealing with extreme weather and terrain. We want you to be safe as you advance your trail running skills and head deeper into your favorite trail networks.

    Running in the mountains in the spring and early summer means using care with extreme terrain and weather. Photo: iRunFar/Bryon Powell

    Extreme Weather

    We’ve discussed before how to deal with rain, snow, heat, cold, and sun in enough detail to make your trail runs through them as enjoyable and comfortable as possible. But we want to mention two other kinds of weather trail runners should be prepared for before trail running through the backcountry.

    Lightning

    Though it’s largely preventable, every year a few outdoor recreationists are struck by lightning. For the most part, lightning becomes a risk in exposed areas, like a high, open meadow or a ridgeline or mountaintop that doesn’t have the protection of trees. Lightning occurs mostly during summer and fall thunderstorms, which tend to build up after midday and sometimes continue into the night. To avoid lightning, very simply leave those exposed areas when thunderstorms are building or occurring.

    If you are in the mountains and thunderstorms are forecasted, plan to be back down into the relative protection below the treeline by noon, or earlier if you see weather forming. In other regions, don’t cross meadows or high bald hills during a thunderstorm. The same rule holds true for more urban road running or trail running: If a thunderstorm is in progress, don’t run through a wide, open area.

    If you find yourself in an exposed location and a thunderstorm approaches, use your trail running skills to sprint back to cover. If this isn’t possible and you have to wait out the storm in a precarious place, get into what’s called the “lightning position.”

    Separate yourself from any metal you have with you and your companions by about 50 feet (15 meters). Squat with your feet together, keeping only your feet on the ground. Wrap your arms around your legs. Don’t allow your butt or hands to touch the ground because this additional contact point can create a line through which electrical current can flow through your body should lightning strike. Stay in this position until the storm passes.

    To learn more, read our detailed lightning safety guide.

    Lightning strikes during a summer thunderstorm. Photo: iRunFar/Meghan Hicks

    High-Water Crossings and Flash Floods

    Water crossings are an unavoidable and adventurous aspect of trail running. But, sometimes a stream can be quite big! Take note that in many places, stream depth varies over the course of a day as well as when there’s bad versus good weather. During snowmelt season, for example, streams that are small in the morning can rise a lot in the afternoon and early evening. And streams can swell by huge amounts after a short but big storm or a day of steady rain. Don’t cross a stream if it feels dangerous to do so.

    Flash floods occur mostly in desert ecosystems after a significant amount of rain falls during a short time. Desert ecosystems generally lack absorbent soil, and solid rock allows rain to run off downhill, pooling into gullies and canyons. These gullies and canyons can become flooded within a matter of minutes in or after heavy rainfall. Avoiding flash floods is as easy as avoiding lightning. Don’t go into a low place before, during, or even after a storm.

    A group of runners cross fast-moving water during the Squamish 50-mile/50k race. Photo: Courtesy Gary Robbins

    Extreme Terrain

    Surmounting terrain challenges is part of trail running. Some trail runners find terrain challenges so enjoyable that they seek out routes that include a great deal of elevation change, technicality, or other challenges. In this section, you’ll learn how to take on a couple of terrain challenges that might seem daunting at first (or 400th) pass.

    Exposure

    Some humans have it in their nature to be uncomfortable with exposure — an open and airy location — and heights, whereas others are unbothered. No matter your proclivity, you should use care when a trail travels through an area with steep drop-offs. Cliffs can warrant walking, because moving across one would be a very bad time to catch a toe!

    If you have some wiggle room in the width of the trail tread, use that space to stay away from the cliff. For travel through extensive exposure, the use of your hands or trekking poles can add stability. Look in the direction of where you’re headed, not down the exposure.

    If you are the kind of person who goes weak-kneed at the sight of steeps, that’s totally all right. It’s always okay to head back down.

    Sam and Kristen Morse traverse an exposed ridge on Teton Pass. Photo courtesy of Sam Diaz

    Snowfields

    Snowfields can be short or long bits of snow that are left over in high alpine locations from the previous winter. They are common during the early summer season on the north and east slopes of mountains or high passes. Snowfields can be fun, but sometimes they are dangerous.

    When you encounter a snowfield, observe the hardness and steepness of the snow. Generally, if a snowfield is flat or nearly so, it will be safe to cross, because even if it’s slippery and you fall, you won’t slide anywhere. If the snow is frozen solid and doesn’t give in any direction under your feet, and is steep, crossing it is dangerous. A fall could turn into a slide that ends in serious injury.

    If you encounter a snowfield like this, scan the terrain for a way to get around the snowfield on bare ground or flat terrain. Get past the snowfield this way if it’s safe and doesn’t damage the environment to do so. With proper light mountaineering equipment including crampons and an ice axe, as well as the skills to use this equipment properly, crossing a frozen, steep snowfield is possible.

    Runners traverse snowfields during the Matterhorn Ultraks 25k Extreme race. Photo: David Carlier

    Suppose that you encounter a snowfield that is steep but soft, and you are able to kick flat steps into it or follow the steps of people who have come before you. Before you decide to cross, consider a couple of things. Be aware that some snow, even though it’s soft, can still be slippery.

    Also, consider what might happen if you are going to a mountain peak and have to return the same way. Will the snow freeze and harden again before you return? You will have to use your best judgment to decide whether to cross the snow.

    The avalanche danger that skiers experience in the winter can be present for trail runners on spring runs over snow. If an avalanche is possible, don’t cross or travel underneath steep snow.

    Finally, exercise caution on snow bridges, the snow that covers creeks or streams, which is a common feature of many environments during winter and spring. You will be tempted to use such snow to cross creeks in lieu of submerging your feet in cold water. But these features are extremely dangerous because they can collapse, thereby flushing you into the water and underneath the snow downstream.

    Disappearing Trail

    A good singletrack trail may occasionally disappear, almost as if by black magic. One minute you are running along an easily discernable trail, and in another minute — poof!

    If the tread of the trail you’re running on disappears, look for other signs of the direction you’re supposed to travel. Stacks of rocks made by humans called cairns, paint or other markings on exposed rock surfaces, hash marks in the bark of trees, and small trail markers hanging from trees are all directional indicators. Keep your eyes peeled for details, because there is almost always a human-made hint of where you need to go.

    In this photo, a trail disappears into snow as it heads toward a mountain pass. Photo: iRunFar/Bryon Powell

    Excerpted from Where the Road Ends: A Guide to Trail Running, by Meghan Hicks and Bryon Powell. Human Kinetics © 2016. 

    Call for Comments
    • Can you remember the first time you encountered severe weather or terrain while trail running?
    • What mistakes have you previously made with weather and terrain that you would have liked to know about ahead of time?
    • What questions do you have about the specific kinds of extreme weather and terrain around where you live and run?

    Extreme Weather and Terrain: A Trail Runner’s How-To by Meghan Hicks and Bryon Powell.

  • This Week In Running: May 23, 2022
    23 May 2022

    The post This Week In Running: May 23, 2022 appeared first on iRunFar.

    There was a new backyard-style ultramarathon world record, a new Grand Canyon rim-to-rim fastest known time, and the start of the World Mountain Running Association World Cup all this weekend. That’s what’s going on, and that’s what we’re talking about!

    Seven Sisters Skyline – Dunlewey, Ireland

    The 2022 World Mountain Running Association World Cup (WMRA) has 17 races across 10 countries, and it all started here. The fifth annual race ran through the rugged, windswept Deryveagh Mountains on a point-to-point route that visited the “Seven Sisters” and collected 2,134 meters (7,000 feet) of climbing over 30k. As expected, runners finished with wet and muddy legs indicative of the course conditions.

    Men

    Ruairí Long (Ireland) and Paddy O’Leary (Ireland) were within seconds of each other until the final hour, and then Long dumped his chaser on the way to a 3:29 win. O’Leary was second in 3:36, and Shaun Stewart (Ireland), who was with the leaders most of the day too, was third in 3:37.

    Ruairí Long, 2022 Seven Sisters Skyline champion. Photo: World Mountain Running Association/Richard Bolt

    Women

    Olivia Amber (USA) slayed it with a 4:07 winning time that brought her home way in front of everyone else. As with men’s winner, Long, this too was a new course record. Kathyrn O’Regan (USA) was second in 4:33, and iRunFar’s Sarah Brady (Ireland) was third in 4:47 for the host country.

    Full results.

    The event also featured a 55k out-and-back race, which was won by Ricki Wynne and Ellen Vitting in 7:07 and 8:37, respectively.

    Full results.

    The next WMRA World Cup race is the June 19 Montemuro Vertical Run in Portugal.

    Olivia Amber takes the win at the 2022 Seven Sisters Skyline, the first event in the 2022 World Mountain Running Association World Cup. Photo: World Mountain Running Association/Richard Bolt

    Quest for the Crest 50k – Burnsville, North Carolina

    The Run Bum race course looks especially challenging with 12,000 feet of elevation gain across three major climbs on technical U.S. East Coast trails.

    Men

    David Hedges moved into the lead around mile 27, just below the highest summit east of the Mississippi River, and finished first in 6:38. This late race pass flipped the order of Hedges’s earlier race against Max King, where Hedges fell to second in the final sequence. Avery Collins, the 2019 race winner, was second in 6:49. Both are expected to race 90k at the Mont Blanc Marathon group of races this summer. Drew Antonisse was third in 7:13.

    Women

    Sabrina Stanley won the women’s race in 8:29. It was her second-straight win here. Jana Fridrichova and Kathryn Zioto were second and third in 8:57 and 10:17, respectively.

    Full results.

    Scenery at the 2022 Quest for the Crest 50k. Photo: Run Bum Tours/Sean Blanton

    Additional Races and Runs

    The Race of the Champions – Backyard Masters – Rettert, Germany

    Oofdah, holy cow. Merin Geerts (Belgium) ran 603 kilometers over 90 hours. That’s 375 miles and it’s a new backyard world record. As a reminder, the backyard race format has runners run 4.167-mile loops each hour, and runners drop when unable to complete the next loop in that time allotment. That meant that Geerts ran one more loop than second-place Keith Russell (Ireland). Russell’s 597 kilometers (371 miles) over 89 hours also bettered the previous world best. Fanny Jean (Belgium) stayed in it the longest of the women with 295 kilometers (183 miles) over 44 hours. Full results.

    Trail Menorca Camí de Cavalls – Menorca, Spain

    The event includes a number of race distances on the historic trail once used to defend the island’s coastlines. Antoine Guillon (France) won the longest race — 185 kilometers or 115 miles — in 19:53, and Claire Bannwarth (France) gained the women’s crown in 24:49. It was Guillon’s sixth win at this race. Tofol Castanyer (Spain) and Vanessa Moreno (Spain) won the 100k contest in 9:06 and 13:26. Full results.

    MDS Desafiosomiedo – Pola de Somiedo, Spain

    Racing 50k in northeastern Spain, Raul Perez and Azara Garcia triumphed in 5:12 and 6:03. Full results.

    EcoRun Romania – Moieciu, Romania

    Leonard Mitrica (Romania) and Denisa Dragomir (Romania) led a domestic field with marathon distance wins in 3:21 and 4:08. Full results.

    Bishop High Sierra – Bishop, California

    Katie Asmuth won and set a new course record at 4:48 in the women’s 55k. Michael Crush won the men’s 55k race. The rest of the results were still unknown at the time of publication. Let us know in the comments if you have any insights! Full results (when available).

    Grand Canyon Rim-to-Rim Fastest Known Time – Grand Canyon, Arizona

    Kimber Mattox went one way across the Grand Canyon — south to north — and covered the 21 miles and 6,100 feet of elevation gain in 3:14, and that was faster than anyone has run it before. Mattox’s time is just under Alicia Vargo‘s 3:19 from 2017.

    Possum’s Revenge 69 Mile – Grafford, Texas

    The Trail Racing Over Texas race traverses the trails around Possum Kingdom Lake. Over 69 miles, Patrick Welsh and Anna Black won in 14:45 and 15:39. 52 mile wins went to Shawn Salyer and Sanna Allen in 9:54 and 11:56, and 56k champs Ross Hunt and Kristen Youngs finished in 5:04 and 6:50, respectively. Full results.

    The start of the 2022 Possum’s Revenge 69 Mile. Photo: Trail Racing Over Texas

    Stone House 50/50 – Lore City, Ohio

    Fifty miles in Salt Fork State Park plus another 50k on Sunday, those were the ultra distance races here. Zach Baird and Regina Doty covered the four laps for 50 miles in 9:34 and 11:47. The 50k was won by Jeff Rowthorn and Alexandra Fano in 5:54 and 8:25. Full results.

    Keys Ultra – Key West, Florida

    Vitor Rodrigues (Portugal) and Caryn Lubetsky won the 100-mile race in 16:42 and 19:43. Dan Saavedra and past winner Katalin Nagy led the 50-mile race in 9:59 and 7:52, and Jeff Welsh and Belen Coronel topped the 50k in 4:49 and 5:38, respectively. Full results.

    Next Weekend – Zegama-Aizkorri Marathon – Zegama, Spain

    The famed point-to-point Zegama-Aizkorri Marathon is the year’s first Golden Trail World Series contest, back after two years of COVID-19 pandemic cancellations, and it’s super deep! I bet there’s some other top entrants either not on the start list, or that I missed, but any of this looks like a great race.

    Men

    • Thibaut Baronian (France) – 3rd 2019 Zegama-Aizkorri Marathon
    • Johann Baujard (France) – 2nd 2021 La Skyrhune
    • Marten Bostroem (Sweden) – 2nd 2021 Fjallmaraton
    • Remi Bonnet (Switzerland) – 1st 2018 Zegama-Aizkorri Marathon
    • Pascal Buchs (Switzerland) – 8th 2020 Sierre-Zinal
    • Oriol Cardona (Spain) – 6th 2019 Zegama-Aizkorri Marathon
    • Roberto Delorenzi (Switzerland) – 11th 2021 Sierre-Zinal
    • Andrew Douglas (U.K.) – 7th 2019 World Mountain Running Championships
    • Aritz Egea (Spain) – 8th 2018 Zegama-Aizkorri Marathon
    • Elhousine Elazzaoui (Switzerland) – 4th 2020 Golden Trails Finals
    • Borja Fernandez (Spain) – 4th 2019 Pirin Skyrace
    • Dakota Jones (USA) – 1st 2022 Canyons 50k
    • Kilian Jornet (Spain) – 1st 2019 Zegama-Aizkorri Marathon
    • Max King (USA) – 6th 2018 Zegama-Aizkorri Marathon
    • Nadir Maguet (Italy) – 1st 2021 Limone Skyrace Extreme
    • Zaid Ait Malek (Spain) – 9th 2017 Zegama-Aizkorri Marathon
    • Petro Mamu (Eritrea) – 29th 2021 Sierre-Zinal
    • Jorge Maravilla (USA) – 31st 2021 Western States Endurance Run
    • Jan Margarit (Spain) – 1st 2021 Spanish Mountain Running Championships
    • Nicolas Martin (France) – 4th 2021 Grand Trail des Templiers
    • Manuel Merillas (Spain) – 7th 2019 Zegama-Aizkorri Marathon
    • Geoffrey Ndungu (Kenya) – 1st 2021 Zumaia Flysch Trail
    • David Norris (USA) – Three-time Mount Marathon champion
    • Francesco Puppi (Italy) – 14th 2021 Sierre-Zinal
    • Darren Thomas (USA) – 2nd 2022 Canyons 25k
    • Ruy Ueda (Japan) – 9th 2018 Zegama-Aizkorri Marathon
    • Stephen Wenk (Switzerland) – 13th 2018 Zegama-Aizkorri Marathon

    [Editor’s Note: There’s also an additional Kenyan delegation, beyond Geoffrey Ndungu include Teresiah Kwamboka Omosa, also of Kiambogo, as well as Ben Kimtai ChematotMatthew Kiptaniu Kibet, Reuben NarryRobert Pkemboi Matayngo, and, all of Iten. While we cannot confirm they’re the same individuals entered in Zegama, a Ben Kitmai has a marathon PR of 2:08:32 from Seville in 2018.]

    Women

    • Henriette Albon (Norway) – 6th 2021 OCC
    • Sara Alonso (Spain) – 11th 2021 Sierre-Zinal
    • Nienke Brinkman (Netherlands) – 2nd 2021 Sierre-Zinal
    • Karina Carsolio (Mexico) – 16th 2021 Sierre-Zinal
    • Courtney Dauwalter (USA) – 1st 2022 Madeira Island Ultra-Trail
    • Lina El Kott (Sweden) – 1st 2021 Monte Rosa Skymarathon
    • Sanna El Kott (Sweden) – 1st 2021 Monte Rosa Skymarathon
    • Anna-Stiina Erkkilä (Finland) – 15th 2021 Sierre-Zinal
    • Caitlin Fielder (New Zealand) – 1st 2022 Luxmore Grunt 27k
    • Emelie Forsberg (Sweden) – 7th 2018 Zegama-Aizkorri Marathon
    • Uxue Fraile (Spain) – 18th 2019 Zegama-Aizkorri Marathon
    • Oihana Kortazar (Spain) – 5th 2019 Zegama-Aizkorri Marathon
    • Theres Leboeuf (Switzerland) – 13th 2021 Sierre-Zinal
    • Meg MacKenzie (South Africa) – 13th 2018 Zegama-Aizkorri Marathon
    • Maude Mathys (Switzerland) – 1st 2021 Sierre-Zinal (In 2015, Mathys received a warning without suspension from the Disciplinary Chamber for Doping Cases of Swiss Olympic for two positive tests for clomifene [previously clomiphene] after it was determined that she was mistakenly taking the drug without first obtaining a World Anti-Doping Agency Therapeutic Use Exemption.)
    • Ida Nilsson (Sweden) – 1st 2018 Zegama-Aizkorri Marathon
    • Iris Pessey (France) – 9th 2021 La SkyRhune
    • Grace Staberg (USA) – 1st 2021 The Rut 28k
    • Dominika Stelmach (Poland) – 2nd 2022 Black Canyon 100k
    • Marcela Vasinova (Austria) – 6th 2021 Sierre-Zinal

    [Editor’s Note: On the women’s side, Teresiah Kwamboka Omosa of Kiambogo, Kenya is entered. While we again cannot confirm it’s the same person entered in Zegama, a Teresiah Omosa has a marathon PR of 2:30:12 from the S7 Marathon in Austria last year and a 2:32:41 at Vienna earlier this year.]

    Full entrant list.

    Call for Comments
    • The Zegama Marathon is up next week, but what else is on your near-term radar?
    • What other events can you share results from this weekend?

    This Week In Running: May 23, 2022 by Justin Mock.

  • Mango Madness Mahalos
    23 May 2022

    It takes a village. Especially with a race like this. I need people at the start/finish, to manage an aid station, and days before to help clear and mark trails. The route is new every year, so I also rely on course marshals to move our athletes through the course. I want to thank so many volunteers for their help in pulling it all off. A special thanks to Tony Barnhill for our amazing awards… a carving of Tantalus out of cedar for the male/female winner (Nicolas Escobar and Stephanie Raven). And thanks to Brent Wong for creating the “King/Queen of the Mountain” award for the first male/female to reach the highest point first (Nicolas Escobar and Zoe Sims). And we cannot forget our partners Uloha and Runners HI, they supplied me with gift certificates and I passed them along to the final ten finishers.

    This year was quite an undertaking as it had a few new sections and added up to 12 miles and about 3,800 feet of elevation. But when you sign up for a Mango race, you kinda know what you’re in for.

    (L-R) Angel Rodriquez 3rd, Nicolas Escobar 1st, Cole Raven 2nd / (L-R) Hana Lee 3rd, Zoe Sims 2nd, Stephanie Raven 1stZoe Sims: Queen of the Mountain / Nicolas Escobar: King of the MountainThank you to fabricator, Brent WongCarvings by Tony Barnhill, Logo design by Melanie Decker Koehl

    Results can be found here: https://www.webscorer.com/racedetails?raceid=277202

    My heart is full and I already can’t wait to create next year’s course.

    With Much Aloha, Melanie

  • Best Fastpacks of 2022
    21 May 2022

    The post Best Fastpacks of 2022 appeared first on iRunFar.

    Fastpacking is born of the impulse to see far horizons and move beyond them in a way that makes you feel free, like there’s no forest, ridgeline, or valley you can’t get to know. But to do it, you need the right equipment — equipment that’s light and comfortable so you can move swiftly. One of the most important pieces of fastpacking gear is your pack.

    A fastpacking pack has a simple requirement that tends to be difficult for most manufacturers to fulfill. It needs to carry everything you need for an overnight or a week but fit so well that you hardly notice it. Pack companies usually pull this off by utilizing running vest technology or a variation on it — a wide vest-style harness that distributes weight across the shoulders, back, and chest and keeps the load snugged in close.

    Wide shoulder straps also provide a template for various pockets, which moves some of the weight to the front of the pack. And the pack itself shouldn’t be too big — usually no more than 30 liters — so you won’t be tempted to overpack. All said and done, a well-made fastpack should be comfortable for running when loaded up with 12 to 15 pounds.

    With these things in mind, we narrowed down a research pool of nearly 40 fastpacks to 11 that we tested extensively for over a year. After testing those 11, six made the cut in this guide. The packs we chose for this list are light, have excellent pocket accessibility, and feel great for running.

    We hope this list will help you find an ideal fastpack for your particular needs. But every pack on this list will move with you as you move fast through dense forests, over rocky passes, and down sandy canyons.

    Below are our favorite fastpacks of 2022. For more background information, see our buying advice, testing methodology, and frequently asked questions below the picks.

    Use these links to skip quickly to the fastpack you’d like to learn more about:

    iRunFar’s Meghan Hicks testing the Salomon XA 25 fastpack in Utah. Photo: iRunFar/Eszter Horanyi

    Best Overall: Pa’lante Packs Joey ($240)

    The Pa’lante Packs Joey was either the first or second favorite of every one of our testers. At 24 liters, the Joey is the lowest-volume pack in the company’s lineup. It’s also one of the lightest, weighing in at an advertised weight of only 13.9 ounces for the latest, third version of this model in the pack’s lightest configuration. It has a running vest-style harness and is designed specifically for fastpacking.

    We all agreed that this pack’s vest fits more comfortably and securely than any of the other packs on this list with the exception of maybe the Salomon XA 25, which we found to be equally comfortable. Our testers found the Joey to remain snug and secure even when scrambling up and down steep talus in the Weminuche Wilderness of Colorado.

    Like a traditional running vest, the shoulder straps are not highly padded; instead, they are constructed from two layers of three-dimensional mesh that conforms to one’s body and breathes well when you really get going. The vest’s shoulder straps are wide at four inches across, so they hug the body, which is particularly necessary considering this pack doesn’t have a waistbelt.

    There are two small chest straps between the shoulder straps, one that clips around the upper chest, and the other just below the sternum. None of our testers found the absent waistbelt to be an issue as long as pack weight remained low. We all agreed that the Joey was most runnable with pack weights below 12 pounds. Fortunately, the pack’s 24-liter volume put an automatic limit on the amount of gear we could carry.

    The 2022 Joey is available in either 100 denier Robic brand nylon or 210 denier UHMWPE Gridstop. The Robic packs are slightly lighter and are either all black or black/powder blue. The Gridstop packs are slightly more durable and are either all black or eggplant purple/powder blue.

    The Joey has one large rear pocket, two side pockets, one underneath pocket, and two shoulder strap pockets on each strap. The underneath pocket held gels, snacks, buffs, gloves, and rain jackets more securely than any we tested. The shoulder strap pockets on the Joey were by far the best of any we found on the packs we tested that were made by a cottage manufacturer.

    One Ultramesh bottle pocket on the upper part of each strap accommodates 500-milliliter soft flasks of the shorter and wider varieties — taller and thinner soft flasks will stick out until you drink a bit of water — and there is a smaller snack or phone pocket just beneath them. Our testers who like to use the Katadyn BeFree water filter — check out our Katadyn BeFree review — found these pockets to be ideal. The pockets are a bit short, however, so sometimes we had to take a hit off the top of the flask in order to squish it down below the shock cord closure. Otherwise, the top of the flask would flop while running.

    Pa’lante is a cottage-industry brand based in Salt Lake City, Utah. Their packs sell out often and early, but they’re working hard to increase availability, moving production from Ogden, Utah, to a factory in Vietnam. They found that this factory was able to build packs at a much higher quality than their Utah shop could. They do occasional drops, so we’d recommend signing up for their newsletter so you don’t miss the next one.

    Advertised Weight: 13.9 ounces (395g) in Robic fabric, 14.8 ounces (419g) in Gridstop fabric

    Actual Weight: 14.5 ounces (411g) in Gridstop fabric

    Volume: 24 liters

    Harness: Running vest style

    External Storage: One rear pocket, one underneath pocket, two side pockets, two shoulder strap pockets for soft flasks, and two small shoulder strap stash pockets

    Pros:

    • Very light
    • Fit is secure and comfortable, one of the two most runnable packs we tested
    • Great shoulder strap pocket configuration
    • Shoulder strap pockets fit 500-milliliter soft flasks
    • Most secure underneath pocket of any pack we tested

    Cons:

    • No optional waistbelt but this is fine if you keep pack weight low
    • Slightly difficult to get bottles into designated pockets
    • Shoulder strap bottle pockets are a little short

    Shop the Palante Packs Joey

    Best for Longer Trips: Red Paw Packs Flatiron 28L ($275)

    The Red Paw Packs Flatiron 28L is a fully customizable, high-volume, ultralight fastpack made by a cottage manufacturer in Boulder, Colorado. It is advertised as weighing between 13 and 19 ounces, but we added some custom features that pushed it to the upper end of that hoped-for weight. At an actual weight of 19.47 ounces for our customized version, our Flatiron 28L isn’t the lightest pack on the list, but its volume-to-weight ratio is still impressive considering this pack is large enough that one of our testers was able to use it on an eight-day trip through the San Juan Mountains of southern Colorado. She noted that when the rolltop extension collar is fully utilized, this pack is quite a bit larger than 28 liters.

    One of our favorite things about the Flatiron 28L was the ability to customize it. We added a zipper to one of the smaller shoulder strap pockets, elastic drawstrings on both the larger shoulder strap pockets, and shock cord to the back of the pack so that we could better secure items sticking out of the rear pockets like a foam pad, trekking poles, and packraft paddles. Red Paw also offers the Flatiron 28L in a variety of materials. They just started offering the pack in EPL200 Ultra, a new and very durable material made by Challenge Sailcloth. If we bought this pack again, we’d probably get it in the Ultra because it would make the pack lighter and more durable and give it a more malleable feel.

    The Flatiron 28L is the only pack on our list with a hybrid fastpacking harness: running-vest shaped, but slightly narrower and with more padding. In our opinion, this is somewhat overpadded for a fastpack. We generally prefer harnesses to be minimally padded for body contouring and breathability, but the three-dimensional mesh on the back of the straps effectively kept sweat away from the body. The padding was also very welcome with eight days of food loaded into this thing, but at lower weights, we wished there was less padding in the straps.

    This pack, unlike the Pa’lante Packs Joey, has a one-inch webbing removable waistbelt, which is meant to stabilize the load but not to support weight. When carrying about 20 liters and 10 to 12 pounds of gear, and taking care to place softer items against your back so that the pack best conforms to your back, this pack runs really nicely and there’s no need to use the waistbelt for stabilization. When we pushed the pack weight up to about 15 pounds, we found the waistbelt was needed to keep the pack still against the back.

    The Flatiron 28L has a unique underneath pocket that is higher in volume than most pockets of this sort. You can access it by scooting your hands behind your lower back. We kept items we wanted to be easily accessible in there such as gels, gloves, and rain gear. These things stay securely inside the pocket when the pack is on but tend to fall out when you set the pack on the ground.

    Made in Boulder, Colorado, Red Paw Packs is a tiny company seemingly run by one man, the founder Matt Evans. Just like Pa’lante Packs, Red Paw Packs are popular among the ultralight backpacking crowd, but we’ve found this pack works for fastpacking excellently as well. If you’re planning a longer fastpacking adventure, consider the Red Paw Packs Flatiron 28L.

    Advertised Weight: Starts at 13 ounces (368g)

    Actual Weight: Our customized version is 19.47 ounces (552g)

    Volume: 28 liters

    Harness: Hybrid fastpacking

    External Storage: Two pockets extending from the sides to the rear of the pack, two shoulder strap pockets for soft flasks, two small shoulder strap pockets for snacks or phone

    Pros:

    • Custom-made means you get exactly what you want
    • Impressive weight to volume ratio
    • High-volume underneath pocket
    • Removable waistbelt
    • Very water-resistant

    Cons:

    • Long production lead times
    • Harness is slightly overpadded for what you should carry in this pack
    • Can look dorky if the rolltop extension collar is fully extended

    Shop the Red Paw Packs Flatiron 28L

    Best Fastpack From a Major Manufacturer: Salomon XA 25 ($180)

    Of all the fastpacks we tested, the Salomon XA 25 was the biggest surprise. It isn’t necessarily branded as a fastpack, so we didn’t expect it to carry multi-day loads as comfortably as it does. Because the running vest-style harness is constructed similarly to those on Salomon’s other running vests, this pack runs and feels just as stable and secure as their Adv Skin 12, for example. It fits close without being constricting or inhibiting breathability, while also preventing the load from bouncing. Our testers agreed that the Salomon XA 25 was either the most runnable or second most runnable pack we tested, along with the Pa’lante Packs Joey.

    We loved the storage options on this pack’s vest. There are a total of four pockets on each shoulder strap. One stretch pocket accommodates the 500-milliliter soft flasks that come with the pack. In front of these are two stretch pockets for storing snacks, a phone, gloves, or a buff, and one of these has a side zip. A final, fourth pocket higher on the shoulder strap can hold small items like lip balm, a sunscreen tube, or a couple of gels. These shoulder strap pockets are perfect for allowing us to move all day without needing to reach into the main compartment for extra supplies.

    The XA 25 also gets points for its thoughtfully engineered shape. It tapers more significantly than any of the other packs here, which is beneficial for those who have tapered waists. We believe this shape contributed to the excellent runability of the XA 25.

    There is nothing glaringly wrong with this pack, but there is a little room for improvement. First, the XA 25 is a little overbuilt. Our size S/M weighed in at 15.77 ounces including the back pad but not the soft flasks. It is possible to trim the waistbelt, the shoulder strap webbing, and the compression system cord, and leave the back pad behind, saving a total of at least 1.5 ounces.

    Some of our testers noted that they would never carry this pack’s tiny back pad, as it’s not necessary if you pack correctly. We would also cut off the bungees on the front of the pack that are meant for pole storage, as we believe stowing poles vertically on the front of your pack is dangerous. Last, there’s a small zipper pocket internally that one could chop out if you already have an established system for carrying small items.

    Secondly, the side compression cord is integrated with the roll-top closure, so it’s difficult to open and close the top of the pack. This became more of a problem when we were using the side compression cord to hold trekking poles. Finally, the rear pocket is sewn too tight to be very functional when the pack is full.

    The Salomon XA 25 is appealing because it’s a very runnable, decently light, reasonably priced fastpack made by a major manufacturer. This typically means that it will be more available than made-to-order packs such as the Red Paw Pack Flatiron 28L. We say typically because it’s unfortunately not true in 2022. Supply chain issues mean the XA 25 may not be available for purchase again until 2023.

    Advertised Weight: 18 ounces (510g) with soft flasks

    Actual Weight for a Size S/M: 15.77 ounces (447g) without soft flasks

    Volume: 25 liters

    Harness: Running vest style

    External Storage: One rear pocket, two shoulder strap pockets for soft flasks, four larger shoulder strap pockets for a phone or snacks, two smaller shoulder strap pockets

    Pros:

    • Rides tight to the body, great for running
    • Runs and feels like Salomon running vests
    • One of the two most runnable packs we tested
    • Great shoulder strap pockets
    • Tapering pack body is beneficial for bodies with tapered waists

    Cons:

    • Integrated roll-top compression system makes it hard to use the top part of pack
    • Rear pocket is not very functional when pack is full
    • Pack is a little overbuilt; could be simplified

    Shop the Salomon XA 25

    Lightest Fastpack: Gossamer Gear Murmur 36 Hyperlight Backpack ($159)

    With an actual weight of just over 8 ounces when stripped down to its most minimal configuration, the Gossamer Gear Murmur 36 Hyperlight Backpack excited some of our testers while it scared others. It’s constructed primarily from 30 denier and 70 denier nylons, so some of us were a little nervous about its durability, but these materials held up well throughout many months of testing. One of our testers used the Murmur 36 for fly-fishing/running adventures where he bushwhacked through willows frequently and the pack saw no major abrasion. But remember, these are still ultralight materials and need to be treated with care.

    The Murmur 36 comes in only one size but has two attachment points for the removable waistbelt, so it can fit a range of bodies. It has a traditional S-strap backpack style harness, so, while it doesn’t ride as close and secure as our top picks for running — the Pa’lante Packs Joey and the Salomon XA 25 — there is virtually no padding in the straps, so it rides better than packs with more padded traditional S-straps. In fact, our testers were pleasantly surprised by the runability of the Murmur 36; for a backpack designed for walking, the running motion felt good.

    The Murmur 36 was the least fastpack-y fastpack we tested with regard to up-front accessibility, meaning we had to stow water in the side pockets and snacks in the rear pocket. For trips with an emphasis on efficiency — when you don’t want to take off your pack for anything other than lunch and dinner — we’d recommend any other pack on our list because they all have more up-front accessibility.

    There is a hydration tube port on this pack, so maybe the trick would be to use a hydration bladder inside the pack in conjunction with the waistbelt pockets for more accessibility. We aren’t huge fans of waistbelt pockets, generally speaking, because they can inhibit the running motion with swinging arms sometimes banging into them. The Murmur 36’s pockets are not wide or obtrusive, so none of our testers found this to be an issue.

    The Murmur 36’s back panel features a stretch mesh sleeve in which you can store a removable sit pad. Some of our testers liked to fold up a Gossamer Gear Thinlight Foam Pad, a few sections of a Therm-A-Rest Z Lite Sol, or an inflatable pad and store it in this sleeve. Fastpacking often requires modularity and multiple-use items to keep weight low enough for running, so we appreciated the thoughtfulness of this back panel design.

    One nice thing about the bottom mesh that’s designed to stow the Murmur 36’s back pad is that it substitutes for some storage when on the move, even if you choose to carry the included back pad. You can carry your phone, gels, bars, and anything flattish in there, and then wedge your hand behind your back and grab stuff. We still prefer to have shoulder strap pockets to carry these items, but this is actually a really reasonable alternative. You just have to be careful when you set your pack down that nothing slides out because the top of this pocket is always open.

    The Gossamer Gear Murmur 36 Hyperlight Backpack is an absurdly light backpack with a traditional S-shaped harness that runs decently well. It loses points for lack of shoulder strap pockets but wins points for lightness. If you want the absolute lightest fastpack and are willing to make some durability and accessibility concessions, definitely take a look at it.

    Advertised Weight: 12.5 ounces (354g)

    Actual Weight: 12.73 ounces (361g), 8.2 ounces (232g) without back pad or waistbelt

    Volume: 36 liters

    Harness: Traditional backpacking S-strap style

    External Storage: One rear pocket, two side pockets, two waistbelt pockets, back panel lower sleeve can function as a pocket

    Pros:

    • Lightest pack we tested
    • More durable than expected
    • Surprisingly runnable

    Cons:

    • Lack of shoulder strap pockets means more difficult water and snacks access, not acceptable for longer fastpacking trips
    • Very light materials could turn out to be fragile
    • Not as runnable as our top picks

    Shop the Gossamer Gear Murmur 36 Hyperlight Backpack

    Honorable Mention: Gossamer Gear Kumo 36 Superlight Backpack ($165)

    Billed as superlight instead of hyperlight, the Gossamer Gear Kumo 36 Superlight Backpack gives you more durability and pocket options than the Gossamer Gear Murmur 36 Hyperlight Backpack for less than a pound more weight. It is constructed of 70 denier for the main body and 100 denier Robic nylon for the bottom. While it’s a more versatile pack than the Murmur 36, it placed below that pack in part because it is so much heavier.

    The Kumo 36 and Murmur 36 share many features including the rectangular shape and the stretch mesh sleeve for a removable sit pad or sleeping pad that doubles as a back cushion and a behind-the-back pocket for storing flattish items like bars, gels, or your phone.

    These packs..

  • Watch Sage Canaday “Start Over,” Return to Racing After Scary Illness
    20 May 2022

    The post Watch Sage Canaday “Start Over,” Return to Racing After Scary Illness appeared first on iRunFar.

    Earlier this year, iRunFar caught up with trail running power couple, Sage Canaday and Sandi Nypaver. Canaday started running when he was 12 years old. Two decades later, he found himself flat on his back, confined to a hospital bed with a condition doctors initially thought was pneumonia.

    But that wasn’t what Canaday’s illness was, and what he was suffering from would endanger his life. Pulmonary emboli, or blood clots in the lungs, increase the risk of stroke, heart attack, and heart arrhythmia.

    In the film “Starting Over,” created by Stephen Gnoza and MUT Running, you can watch Canaday go through his entire experience with pulmonary emboli first-hand, and follow his journey back to elite level trail running.

    

    In short, get ready for an emotional release when you press play. By turns, the film delves into pensive and triumphant episodes as Canaday works his way back to the pro ranks. He hits a seven-hour fastest known time (FKT) in Hawaii; he pushes through the 2022 Canyons 100k in California.

    When patients receive prompt treatment, as Canaday did, the ailment results in relatively low mortality risk. However, the lasting effects can still seriously hinder runners. Recovery requires long-term blood thinner treatment, which can change a trail runner like Canaday’s career forever.

    Sage Canaday during a fastest known time attempt in Maui, Hawaii, as shown in a scene from “Starting Over.” All photos courtesy of Stephen Gnoza.

    For most of the American’s life, there was zero question about whether he would race. Suddenly, the answer seemed uncertain.

    “I had to take blood thinners for three months, get genetic testing and a bunch more scans. I couldn’t adventure in the mountains due to the risk of falling and hurting myself on the blood thinners. I’m finally off them, but it took months to even start running again. I still have some scar tissue in my lungs,” he told iRunFar.

    On the other hand, he racks up medical debt and his partner, Sandi Nypaver, prepares to lose him the year after her sister dies from cancer.

    A scene from “Starting Over,” Sage Canaday with Sandi Nypaver at the finish of the 2022 Canyons 100k.

    Canaday remains upbeat throughout the adversity he faces. There’s rarely a doubt he’ll come off the mat with poise and momentum, but watching him do it is galvanizing.

    “Being out again in nature really puts it all in perspective and makes me appreciate the gift of life I’ve still been given,” he says in the film. “I’m not done yet.”

    We’d never imagine otherwise.

    Watch Sage Canaday “Start Over,” Return to Racing After Scary Illness by Sam Anderson.

  • Better Than Best
    20 May 2022

    The post Better Than Best appeared first on iRunFar.

    One of my favorite training tools is the Manitou Incline. Located in Manitou Springs, Colorado, the infamous Incline is an old railway bed turned hiking trail that climbs nearly 2,000 feet in just under a mile.

    Unlike many of the trails found in Colorado, the Incline is void of a single switchback. It’s a true straight shooter.

    A snow-covered Manitou Incline, Manitou Springs, Colorado. Photo: Alex Nichols

    Though popular with tourists, likely as a one-and-done, bucket list achievement, it lies near and dear to the hearts of many locals. For them, it’s so much more than just a trail. It’s a proving ground, a church, and a therapist all in one. It’s a reason to rise early, to train late, and is quite possibly the reason your significant other isn’t happy with you this week. You know, because you spent a bit too much time on the Incline.

    As many of you know, I lived and worked for a long time at Barr Camp, located above Manitou Springs and the Incline, but moved away a couple of years back. Last week, I drove my converted short bus back to Manitou Springs and spent some time visiting some of my favorite people and trails. No doubt I made a couple of trips up the Incline while I was there.

    The Incline is a great fitness litmus test. There is no easy way up it. If you are out of shape, it hurts. If you are in shape, it also hurts. But, if you want a fast ascent time, you have to be in shape. There is no room for faking.

    Zach Miller’s bus in front of Pikes Peak in Colorado during his recent visit. Photo courtesy of Zach Miller.

    Aside from being fit, practice is the other thing that makes for a fast time on the Incline. It’s not your typical trail. The relentless and steep grade is unique and seems to reward those who pay their dues. Additionally, the thousands of steps that lead to the top have a way of dictating your rhythm, and you have to learn to flow with it rather than against it. This too takes practice. In my experience, it takes some Incline-specific training to get really good at the Incline.

    Needless to say, if you spend a significant amount of time away from the Incline, you are bound to get a bit rusty. Returning is like running a race after a period of rest or low aerobic training, you just have to bust the rust and be prepared for a sub-par performance.

    Hence, you can imagine my surprise when I jumped on the Incline for the first time in about a year and clocked a time that was less than a minute off my all-time PR from 2015, and one minute and six seconds faster than my fastest time last year.

    Well aware of the rust-buster effect, I hopped back on the Incline four days later to try to better it. Sure enough, my second go felt significantly smoother and I managed to shave six seconds off my time from four days prior.

    Zach Miller uphill training with friends on Pikes Peak in Colorado. Photo: Peter Maksimow

    These efforts seemed like a great success, and they were, but there were a couple of small things. And aren’t there always?

    On that first day, I did the Incline with my good friend and Incline training partner Allie McLaughlin. When we do the Incline together, it’s pretty much a race, with me going out hard and running scared as I try not to get caught. On this particular day, I thought we started together, but unbeknownst to me, Allie stopped to reset her timing device and I got a little head start. Sure, I was in front at the top, but Allie had ascended faster by a few seconds. It was certainly well deserved, and I was stoked for my friend, but I am a fierce competitor, and it bugged me that I got beat.

    The second time, I did the incline with my pal Joe Gray. This time, the race aspect was less important to me as Joe kicks my butt just about every time we train together. But, this was my second go, the rust had been busted, and I had my eye on breaking 21 minutes.

    When I got to the top, I knew two things. One, I had bettered my time with Allie, and two, it was gonna be close on my goal time. I waited until after my run to check the official data.

    I synced my watch and cringed. Twenty-one minutes and one second was my official time. What were the chances? I couldn’t have run just 1.1 seconds faster? On Friday, I got beat by mere seconds and on Tuesday, I was eluded by the clock.

    The funny thing is, both efforts were awesome achievements for me. They should have sent me over the moon. In some respects, they did, but then there were those two small things — two small things which felt quite big.

    From a day of running on Pikes Peak in Colorado with friends. Photo: Peter Maksimow

    Reflecting on this experience, I am reminded of what a trap this sort of mindset can be. How many times in life do we find ourselves dissatisfied with something good because we didn’t get what we thought would be even greater? We run a PR for the year, but sulk because it’s not an all-time PR — even though it makes no sense to be running all-time PRs at this point in the training cycle.

    We live and train in one place while wishing we were in a seemingly better place, only to move there and miss the last one while simultaneously longing for the next one. The same happens with our jobs, our college majors, our relationships, and so much more. We are creatures with a constant yearning for the next best thing.

    Now, I’m not saying that wanting more out of life is a bad thing. You can certainly aspire to climb the ladder that life sets before you. But, what a shame it would be to miss the goodness of the rung on which you presently stand because you are too distracted by the ones above or below. After all, you can really only be in one moment at a time, so bask in the one you’re in.

    Call for Comments
    • Have you experienced anything similar to this?
    • Do you find you always want a little bit more from yourself in training and racing? We’d love to hear your thoughts.

    Better Than Best by Zach Miller.

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