Footage from a runner at the 2010 White River 50 Mile: “what a super challenging but beautiful race course! I finished this 50 miler in 12 hrs 56 min. The winner, Tony Krupicka, finished with a new course record in 6 hrs 25 min!!!! What an amazing day. It was one of the most challenging experiences of my life.”

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What the book is really about is ‘minimalist running’. Shoes have been worn for centuries, not as medical devices but as a normal, sensible way to protect your feet from rocks, thorns, glass, snake/insect bites etc., etc., even the featured Tarahumara Indians wear crude but effective sandals, the Romans, Ancient Greeks, Masai, native Americans etc., all wear sandals, moccasins or similar basic footwear.

Back in the 1970’s I was experimenting with footwear, adapting cheap, moulded sole football boots for use in cyclo-cross races, splitting a full sole on an awful, unstable New Balance Trail Buster, (via a cobbler friends skill) to produce a low profile very good fell shoe. I also tried fell racing in Nokia Trimmi wellies which worked very well, Walsh leather fell bootees which were perfect (and still in production) and back in 1999 I had calf length Indian moccasins made after deciding that these would be the answer for the Marathon des Sables, sand proof, natural, breathable, perfect fit. They worked perfectly well for the Apaches in dry, arid, sandy environments so why not me? All they required was a good insole and a glued on out sole but in the end I chose a lighter weight Teva Ricochet watersports shoe with pertex gaiters which worked perfectly.

In all my experiments, the common denominator has been low profile, close to ground, good feel and no artificial foot manipulation.

Meanwhile, back in the bigger, more popular road running world, statements like runners are either injured, recovering from injury or heading for injury seemed to indicate that flat hard surfaces, eg. tarmac and concrete pavements were the problem. Running shoes started to become more complex, more cushioning, more stability control, more pronation control, stability posts, gels, inserts, and springs! All things promoted and marketed to help runners avoid injury, all expensive and always with the advice that you are best buying 2 pairs in case they change the model, (which they do) and that you should chuck them after 500km or so in order to avoid injury!

All this marketing jargon about new shoes seems more applicable to motor vehicle technology than the function of human feet and legs but bullshit sells so it is nice to see that at last, Nike, who can probably be blamed for starting this over spec/sell more, trend seem to be leading the way back to basics.

Nikes latest statement, which appeared on Chris McDougall’s website reads;- ‘Our current approach of prescribing in-shoe pronation control systems on the basis of foot type is overly simplistic and potentially injurious’ or as the header says, ‘We’ve been talking a lot of crap, and selling it’.

It is also interesting that the head of Nikes elite training programme is the famous Alberto Salazar, who states that 85% of all runners who use running shoes, land on their heels. Eliminate the conditioned shoe and you eliminate the heel strike.

The problem now is that the propaganda is very well established in the minds of Podiatrists and sports medicine therapists, (sometimes because of favors and sponsorships received from shoe companies) and this will take some time to change. The shoe companies have copied the tactics of the drug companies and medical people tend to be in denial about how this has affected their objectivity. The realization that shoe marketing is misleading and potentially harmful will come gradually as sports participants figure out the truth.

I am not a podiatrist but my research and interest in the shoe/injury debate led me to a company based in New Zealand, Foot Science International Ltd., and a product called Formthotics. Even better I was introduced to the inventor Charlie Baycroft whose basic shoe education came from the late, great Arthur Lydiard who was a shoemaker as well as one of the greatest running coaches ever. He always advocated a simple, slightly curved, flexible and not too spongy shoe.

Charlie’s mission is to promote the subtle but significant difference between biomechanical orthotics and shoe customization with Formthotics. The theory behind medical orthotics is to control abnormal motion that results from deformities of the feet and legs. Problem is that most people, especially athletes, do not have deformities in their feet and legs and also the pronation that is supposed to be controlled is a normal and necessary movement of the subtalar joint that enables the foot to be adaptive and shock absorbing.

Customizing (individualizing or personalizing) the fit of shoes with Formthotics is conforming the interface between the foot and the shoe to fit the foot on top and the shoe underneath. Formthotics are fitted into the shoe, heated for a few minutes and then you stand on them with the foot and leg in a balanced posture and alignment. Because they don’t fill in the area under the arch but rather support it through the sidewall of the shoe upper, the subtalar joint can still pronate naturally but this resistance against the arch increases in proportion to the amount of pronation. This mimics the way pressure on the sole of the foot increases as footprints are formed in resilient natural surfaces.

The theory behind Formthotics™ is that they are providing signals to the nervous system to enable the body to sense that stable contact has been made and the supinating muscles then fire to supinate the
foot to neutral in midstance for stability and then into a more supinated posture for propulsion. This is the theory of total contact foot orthoses, which are essentially mimicking barefoot gait on natural surfaces.

The significant difference is that Formthotics are not trying to force the foot to obey the mechanical theory but are providing contact over the entire sole of the foot to encourage the foot and leg to function naturally. When wearing them people should feel more pressure or support under the arch but this should be perceived as comfortable. There are also changes in supination resistance (reduced if necessary), activation of the windlass mechanism (less resistance to dorsiflexion of the toes), postural stability (better balance on one foot with eyes closed) and forefoot stability (easier to rise up onto the toes of one foot).

Road running tends to place the same pattern of stress on the same tissue over and over again. The situation is even worse for people that tend to run the same roads at the same speeds day after day, (plodders seem to get a lot of problems). This is why coaches have long advocated changing pace, varying the terrain and even mixing in some sideways and backwards running on the road.

Trail runners generally suffer much less injury because the constantly changing inclinations, slopes, contours and textures of natural surfaces fully utilize the natural adaptability of the foot and leg and the magnitude and direction of the forces in the feet and legs keep changing.

Running off road also creates constantly changing signals into nervous system that stimulates and exercises the muscles that stabilize the joints of the foot and leg. The ‘technology’ (cushioning and control) that has been promoted in road shoes probably does very little to help with either the adaptive over-pronation of the foot (to adapt to the flat surface inside and under the shoe) and the ‘shock attenuation’ theory is probably a myth. However, softer midsoles might be providing some instability under the foot and they could be an unintended but beneficial effect for some people.

Cushioning and control of pronation are the two main fallacies. The structure of the shoe can prevent the forces of the foot from deforming the midsole on the medial side but cannot stop the foot from pronating inside the shoe to try to adapt to it. Cushioning can actually interfere with how the muscles of the foot and leg respond to the ground reaction forces during gait. People forget that the human foot performs very important sensory functions as well as mechanical ones. Extra cushioning is a bit like asking people to navigate in the dark. Without light and visual input they are disorientated and so the foot is ‘disoriented’ without adequate stimulation.

The important function of shoes is still protection from physical and thermal trauma. All research still supports the opinion that the normal foot and leg (and most people’s feet and legs are normal) functions best without shoes. However, even if barefoot, the foot still pronates more than, and for longer than, is desirable in order to try and adapt itself to paved surfaces. Barefoot running can increase the risks of trauma and infections and deprives the runner of the protective advantages of footwear.

The trend towards light, flexible shoes that protect the foot but do not interfere with its function is logical and putting Formthotics™ into such shoes is a good way to provide a more appropriate/natural interface between the sole of the foot and modern pavements.

So, to sum up, it looks like the well established fell and mountain shoe companies like Walsh and Inov8 have the right idea. Many of their competitors who offer low profile mountain running shoes also have some of their range fitting the bill but the majority of shoes produced for road running should be binned. Maybe the insole, which in many shoes is just a none-technical insert to tidy up the inside, should be seen as the most important part of the shoe.

Buying low profile mountain/fell shoes, removing the supplied insole and replacing with a properly fitted, Formthotic™ would seem to be the answer for so many runners with regular injury problems and an added attraction is that Formthotics are not expensive at around 50 euros a pair.

It certainly beats paying out 150-250 euros or more for a visit to a podiatrist and some uncomfortable inserts and you should also find that a good, basic, no frills trail, mountain or fell shoe costs much less than a hi-tec over spec’d road shoe which could be the real reason you are always missing races because of injury.

Finally, in the words of Dr. Charles Baycroft:

‘Human locomotion is complex but efficient. We could only have survived as a species through having excellent lower extremity structure and function. Without this we would have become extinct long before we started creating pavements in the 1800’s and invented ‘’high-tech’’ footwear in the 1970’s. I agree that we were born to run but not in mass produced shoes on modern paved surfaces and therein lie the problems. Human feet adapt to modern shoes and pavements by excessive subtalar pronation and because they cannot make proper contact with these surfaces this pronation persists until late stance and adversely affects the efficiency of gait.

Human feet and legs know how to work efficiently and do not need controlling shoes or plastic plates to force them to work in accordance with a theory of “normal biomechanics’’. However, they also need to be in contact with the surface that is similar to the natural surfaces of most of our history and therefore do not function efficiently in our modern environment.

The only way to restore a more natural interface between the natural foot and the unnatural modern environment is to create the person’s own footprint inside the shoe with Formthotics™ and that is why I invented them’.

R. Paul Bateson
Team Axarsport s.l.,
www.axarsport.com
www.alandalus-ut.com

Note:
Much of my research has been helped and supported by Dr. Charles Baycroft the inventor of Formthotics. I also referred to medical.formthotics.co.nz. It is amazing that in the 1970’s a Dr. Peter Cavanagh did a gait analysis study for Nike which showed that the gait was better in bare feet than with the ‘motion control’ shoes. Nike must have been pretty confident that the results would favour the shoes because they did not have an agreement to prevent the publication of the study. There are also some interesting studies about shoes, cushioning and orthotics on www.biomechanigg.com the site of highly respected biomechanist Dr. Benno Nigg. If you are interested in finding a local Formthotics supplier please email me; info@axarsport.com.

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An excellent video following a group of runners at the 2010 CCC Courmayeur-Champex-Chamonix, a race within the UTMB family. An Adventure for your Heart.

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Lots of expectation created around the 8th edition of the most popular ultra trail race in Europe. The best field ever gathered, including all the winners of previous editions, elite runners from the US, Japan, Spain, France and runners from a total 57 nationalities traveled to Chamonix with high hopes. Take a look at the pre-race writing to see how the event looked like on the days prior to August 27th.

Friday

Until 6:30PM - Early in the week the weather forecast did not look too bad for the weekend: some showers Friday afternoon and cloudy on Saturday. But as days passed by, the forecast turned into heavy rain throughout the night of the race. French weather forecasters are renowned for their accuracy and their predictions were confirmed on the race day. The morning showers turn the course into a muddy and slippery one though rain stops until around an hour into the race. But there is not too much concern among the runners at this moment. They couldn’t even imagine this would take an unexpected turn by the end of the day.

6:35PM - Crowds gather around the first miles in the town of Chamonix to see the 2300 runners toe the start line. The music becomes louder, rising the excitement to unbearable limits and finally… “go!” the race is on. Quite fast the first few dozens but slowly the rest of the pack, participants start moving through the streets with cheerings fueling their spirit for the 166Km waiting ahead.

7:30PM - Early on Kilian Jornet pushes the pace and gets a 30 second lead together with Pascal Giguet and closely followed by Miguel Heras, Geoff Roes, Mike Wolfe and others. The first miles are not at all technical and feels like a stroll for the elite runners. Around 7:30 a downpour at Les Houches (mile 10). It’s not cold yet, but runners will have to put up with wet clothes the entire race. Spectators keep cheering along the trail sides even under the rain.

9:30PM - The night has already closed in when the first runners get to the Les Contamines aid station (mile 20). A quick stop and then off for the first complicated part of the course, the Col du Bonhomme. But suddenly, the volunteers stop the 9th runner, and all the others coming right after him. Rumors kick in that the race has been temporarily cancelled and there’s confusion for quite some time. Runners are disappointed, some of them break down and cry. After months of training, a couple of years accumulating points to get into the race, with thousands of miles traveled are now forced to confront the fact that the race is gone. The organization stops and brings back the leading 8 runners and first rumors have it there has been a mudslide…

Around 10PM - While runners keep arriving in the aid station, it is officially confirmed: the 2010 UTMB is cancelled. In Les Contamines no one can believe it but as the news sinks in the reason for the cancellation is slowly becoming clear. While it is not raining at this moment, the weather is extremely complicated in the miles waiting ahead: strong winds (up to 70mph), heavy rains, snow and expected as low as 2500m, making the mountainous race even more difficult. Rain is taking a toll on the trail and the forecast calls for continued storming through Saturday afternoon.

Between 11:PM and 12:30AM - Shortly after, the organization makes public the reasons for the cancellation: the mentioned severe weather but also the removal of course marks at the Col du Bonhomme, situation which tried to be fixed by the organization by putting them back (with no luck) using a helicopter. Check out the video of this press conference. Runner’s safety comes first and so nothing can be done. The race is over.

Drenched runners are now transported back to Chamonix by train or bus and the aid station slowly is emptied. Kilian Jornet, Karl Meltzer and Geoff Roes gather at Nicholas Mermaud’s place (president of Hoka OneOne, also running the UTMB and who happens to live in Les Contamines). While having some pasta and drinks, Kilian manages to get all four of them into the Ultra Skyrunning World Championship, a technical 48Km race happening in Italy on Sunday (watch Kilian talking about this). In the meantime, the start of the TDS is also cancelled and the finish of the CCC is compromised.

Saturday

1:30AM - Runner’s cell phones start buzzing: a text message in French from the race organization saying there will be a shorter race starting at 10AM with the CCC course. UTMB and TDS runners are invited to run and a bus will be leaving at 6:30AM. Confusion everywhere as not everyone is aware of the situation: some runners will never get the SMS, some are already sleeping and with their cell phones turned off, some have gone back to their basecamp (not everyone was staying in Chamonix) and some are still enjoying a beer at local bars.

2:10AM - The CCC is cancelled and runners are stopped at Trient and Vallorcine and transported back to Chamonix.

4:00AM - A second text message alerts the runners that only 1000 spots are available to be hauled to Courmayeur, were the race will restart. At this point, it is clear that the race will be resumed and what will be run is the UTMB, not an alternative race. A press conference at 9:00AM (which I believe never happened) will confirm the restart

Between 4:00AM and 9:00AM - Those who are aware of the restart need to decide what to do. Many of the pack runners will not run, as they are still drenched and with no options to get their gear dried out before the start. As per the top runners, many decide to sleep a few hours and then line up to run it: Jezz Bragg (making a last minute call), Sebastien Chaigneau, Lizzie Hawker, Mike Wolfe, Karl Meltzer, Julien Chorier, Samuel Bonaudo, Nicolas Mermoud, or Nerea Martinez. But other elite runners opt not to run this shorter route race: Tsuyoshi Kaburaki, Kilian Jornet, Geoff Roes, Miguel Heras, Scott Jurek or Tracy Garneau. Thoughout the night, information is scarce and so teams have to decide without knowing what the competitors are planning.

10:15AM - 1238 runners line up at the start in Courmayeur, to run the 55miles of this abbreviated version of the UTMB. 588 runners from the TDS (50% of the entrants) and 650 from the UTMB (around 30% of the initial participants). The weather is cooperative here in Italy and the race starts with no further surprises.

10:30AM to midnight - The race is on. Nepali Dawa Sherpa and Greek Alexis Gounko take the lead with Julien Chorier, Mike Wolfe, and Zigor Iturrieta not far behind. Lizzie Hawker is in the top 20 and 15 minutes ahead of the next woman, Nerea Martinez. The rain comes back and cold temperatures set in. At the Grand Col Ferret (2537m altitude) runners encounter snow and wind.

At Champex (mile 32) Gounko and Sherpa are still leading with Chorier right behind (only 3min) and Wolfe and Bragg getting closer. Here’s the video with the leading runners in La Fouly (you will also see the exact moment were Sebastien Chaigneau drops out, saying he doesn’t have his mind in the race) and in Champex. But it won’t be until the next aid station (Trient, mile 42) where things start to clear up on the possible podium for the race. Gounko drops out with severe leg pain, Sherpa gives up the lead to Chorier, Bragg and Wolfe. Hawker keeps increasing the distance with Martinez.

At La Tête aux Vents, the last major climb of the course with 2,500 feet of climb and under extreme weather, things turn out to be decisive: Bragg still ahead with 8min on Wolfe and Spanish Zigor Iturrieta pulls an excellent climb and passes Chorier.
Just after nightfall on Saturday night, Jezz Bragg crosses the finish line after 10 hours and 30 minutes on the trail, followed by Mike Wolfe and Zigor Iturrieta. Check out the finish line video with the arrival of Bragg and Wolfe. French Patrick Bohard, Antoine Guillon, Jérôme Challier, Cyril Cointre, and Thomas Saint-Girons cross the finish line hand in hand and Karl Meltzer finishes his race shortly after in 17th place. Lizzy Hawker comes in first for the women after 11 hours and 47 minutes dominating the entire race. Nerea Martinez will finish 1h15′ behind and Agnes Hervé will end her race well passed 2AM.

Sunday
Runners would still arrive throughout the morning in Chamonix to complete their race under the 27 hour cut off. Also, some unclear situations and rumors were cleared out during the day. In an official press conference we learn there was no removal of trail marks, that no mudslide put in danger any runners and that no alternative route was prepared in case of such a situation (as per the organization, a different course through the lower valleys would not deserve to be called the UTMB and so it was not contemplated).

Definitely an unusual and totally unexpected race, full of exciting moments and some disappointments. But the UTMB is an exceptional race, I would say unique in the world, which I have enjoyed and which I hope to have the chance to experience again in a year from now and bring all the news to TrailrunningSoul readers.

Results – Top 20

1. Jez Bragg – 10h30′37″
2. Mike Wolfe – 10h37′38″
3. Zigor Iturrieta – 10h49′18″
4. Julien Chorier – 10h53′45″
5. Cyril Cointre – 10h56′41″
5. Patrick Bohard – 10h56′41″
5. Thomas Saint Girons – 10h56′41″
5. Antoine Guillon – 10h56′41″
5. Jerome Challier – 10h56′41″
10. Pascal Blanc – 11h08′56″
11. Dawa Sherpa – 11h14′19″
11. Kenichi Yamamoto – 11h14′19″
13. Bernhard Hug – 11h19′24″
14. Bastien Bravais – 11h27′37″
15. Vincent Delebarre – 11h29′03″
16. Arnau Juliá – 11h35′17″
17. Karl Meltzer – 11h40′28″
18. Samuel Bonaudo – 11h45′37″
19. Lizzy Hawker – 11h47′30″
20. Bruno Bottollier – 11h53′04″

Slideshows from Petzel, official partner of the 2010 TNF UTMB

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After a long stint working on a big brand video for The North Face which will launch on thenorthface.com later this fall we are psyched to be able to release a “dispatch” from a new assignment. Bringing a story direct to a wide audience right after it happens is part of our soul as filmmakers…so here is the latest from the last few days!

Thanks to all those involved here in alpine wonderland of Chamonix, France.

MUSIC>>>pretty lights prettylightsmusic.com

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Advice from Sebastien Chaigneau (2nd placed at The North Face Ultra Trail du Mont Blanc 2009) on the preparation, the equipment, the nutrition and other aspects to tackle The North Face Ultra-Trail du Mont-Blanc.

Today: Scouting the course (split in 4 parts)

Chapieux – Courmayeur

Courmayeur – Champex

Champex – Chamonix

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What are the difficulties you expect the race might throw at you?

Sebastien Chaigneau - I avoid thinking of the potential difficulties I’ll find on the trail before they come up! I’ll be watchful on eating well, on following the marks, on not focusing on the others around me, on listening to myself,… I hope all this will help me to not find many difficulties
Julien Chorier - There are really many: from stomach issues to injuries, including exhaustion, hypothermia,…
Lizzy Hawker - A bag of mixed weather – heat, cold, rain, sun, wind, snow ….. the tiredness that comes with running through the night …. the challenge of eating and drinking just right …. long, long ascents and descents (1000m or more) time and again, unforeseen niggling injuries …. the unknown. The challenge in this race is to embrace the difficulties it throws at you – to get yourself through the ‘bad patch’ – to keep heart and mind strong – and to keep on running for the pure love of running.
Miguel Heras - Aside from the well known from the race (km, elevation,…) the physical and mental low moments which wil surely come up in such a long distance
Kilian Jornet - Difficulties might come with the weather, as late August has frequent storms and snow. And obviously the competitors, as it’s going to be a very hard-fought race and being on top is not going to be easy
Karl Meltzer - Getting poked with poles at the start.. As far as the course difficulty, it’s not really that technical, it’s just hilly. I like hills, so don’t see any strange occurances happening. The difficulty is carrying alot of stuff that is completely unnecessary, like my phone. I think it’s silly to carry stuff we don’t need.
Ludovic Pommeret - For me the main difficulty is the long distance and those long flat patches were you need to really run!
Geoff Roes - The terrain, the weather, the huge size of the field (2,300 runners!), lots of cold night time running (race starts at 6:30pm). Basically all the things that are always challenges in 100 mile races. It’s all about finding the best way to work with these things, cause they’re all going to be hard.
Dawa Sherpa - During the race, for me it is the night hours and the long distance

Plug in here your sponsors’ gear you will be using in the race

Sebastien Chaigneau - The North Face apparel with a pair of SingleTrack, a model which worked great last year. A Garmin 310 XT on my wrist to record my race, check my heart rate and the altitude. Energy products from Overstim’s which the rest of the racers will find at aid stations. Julbo sunglasses, Petzl headlamp,…
Julien Chorier - I can’t live without my Garmin Forerunner 310 which allows my to control my effort (HR, speed,…). As per my gear, the Salomon Skin backpack with 2 bottles is my best compromise and I take it with me on all my ultras. For long distance, Salomon’s EXO range gives a great support at calves and thighs level. I find this brings me comfort and slows down the muscular fatigue. As per the nutrition, since my beginning in trail running I use the Authentic Nutrition range which fully satisfies me (drink pre/during/after plus gels)
Lizzy Hawker - Lightweight and durable The North Face ‘flight series’ backpack, shorts, t-shirt – enabling me to ‘live’ the philosphy of The North Face to ‘never stop exploring’
Miguel Heras - As per shoes, I’ll use the XT Lab 3, the perfect shoe for such a long distance race thanks to its stability, cushioning and, most important, comfort. Weather permits, I’ll wear the XT Lite shorts and Exo Slab tee. My backpack choice will be, without doubt, the XT Advance Skin with a couple of 500ml plastic bottles and with no bladder
Kilian Jornet - Customized XT Wings SLab, with low cushioning and extremely light, cool clothing during the day and something warmer for the night. Skins backpack with all the mandatory stuff and then gels, drinks, sandwiches,…
Karl Meltzer - Red Bull, Hoka One One, Ryders Eyewear, Nathan Hydration, First Endurance (gel, drink, recovery products and supplements)
Ludovic Pommeret - Obviously my Hoke shoes, my main partner, but also apparel from different brands provided by Altecsport. I’m going to run with a Suunto T6, Leki trekking poles, Compresssport Quad and R2 compression sleeves. No gear from them but I don’t forget the place where I was born, Valloire, who are my partners too. on the nutrition side, GO2 products usually work perfectly for me and I hope this time they will too
Geoff Roes - Montrail Mountain Masochist shoes Nathan HPL 020 Pack. Mountain Hardwear shirt, shorts, jacket, gloves, hat. Clif Shots and Bloks for fuel. Nuun for electrolytes. Petzl Tikka XP headlamps
Dawa Sherpa - My sponsor’s gear is Petzl headlamp, Authentic Nutrition products, Suunto watch and Quechua equipment

Who do you expect you will running head to head? That is, who you expect to be your direct competitors?

Sebastien Chaigneau - Myself! On an ultra you compete with yourself! You should not focus on other runners. I also look forward running a bit with Jezz Bragg, with who I did a scouting tour. Runners like Topher Gaylord who I’m particularly fond of or Scott Jurek, both partners on that reconnaissance tour. With other French runners who I had the chance to already have run with, Julien Chorrier, Ludo Pommeret, or even Thomas Lorblanchet, though I think he will try to tail Kilian. I like to share my sport even if it’s with competition and I’ll defend my place as I did with Kubu last year. I hope to also have a great time with the runners also on board on this adventure.
Julien Chorier - The list is extremely long, and my race can be with twenty other runners, who will be more of runing partners than competitors
Lizzy Hawker - For me the most important thing is to focus on just running the best that I can at each moment of the race, to give ‘all’ that I can, and to feel joy in my run. For me that is more important than thinking about my competitors.
Miguel Heras - I haven’t really thought about it, as this is really a competition against oneself
Kilian Jornet - This year it’s going to be a hard-fought race. From Swiss Troillet and Jean Ives Rey (who I know well from sky mountaineering and are very strong), to French Tomas Lorblanchet, Julien Chorier y Seb Chaigneau, Ludovic Pommenet. American Roes and Jurek. Also Csaba, Taburaki, Miguel Heras, Sherpa… and many more!
Karl Meltzer - I don’t ever think about running “head to head” with anyone. I like to run my own race and end up where I end up. If I run smart, I’ll do fine. Paying attention to what others do especially early in a 100 mile race is foolish. I don’t consider myself a contender here. Geoff Roes and Killian Jornet should steal the show.
Ludovic Pommeret - There’s going to be plenty of friends, not competitors, and I hope those who have trained all the season just for this race will succeed. It is not my case but I still would like to see myself in Chamonix, hopefully on Saturday as I don’t have the courage to go further!
Geoff Roes - Certainly Kilian Jornet as the two time defending champ is the favorite in this one. Besides that there are dozens of other strong runners that I’ll be challenged by. I’m not focusing too much on other runners though. Even more than usual I really want to run my own race in this one. However that shakes out at the end will be fine with me as long as I have a fun run
Dawa Sherpa - I have no clue. I think this years we’ll be many on the trail

Would you like to throw out your bet for the top 3 spots?

Sebastien Chaigneau - Kilian, Troillet, Kaburaki
Julien Chorier - The favorite is Jornet, no suprises here, but the American Roes and the Swiss Troillet….
Lizzy Hawker - No! In a race like this anything can happen …..
Miguel Heras - I just can tell you who is going to be on the top: Kilian
Kilian Jornet - All those I mentioned earlier have the ability to be on the podium. Those suffering less issues will be there
Karl Meltzer - Geoff, Killian, and probably another European. I don’t really know who the fastest European runners are other than Killian, so that’s a tough one. Scott Jurek, and Mike Wolfe from the US will also be quick. Scott is due to run well there. He hasn’t yet, Mike is just fast…so is Joe Gray.
Ludovic Pommeret - Sure. I’d like to see a French and there are good chances with Chorier, Chaigneau, Lorblanchet, (and D’Ahene, but not for this year). But the competition will be really tough so I’ll pick my favourites: 1.Kaburaki, 2.Jornet, 3.Roes. But given the first class Swiss, Greeks and Americans it’s like betting on lottery, the chances of picking the right combination are really low! On the women’s race, I don’t know the field too well and even I’m not sure on who signed up!
Geoff Roes - Nope. I have no idea.
Dawa Sherpa - No, I never bet on results

What’s your next competition for you after the UTMB?

Sebastien Chaigneau - To finish the work on my house before October! After, I’ll likely go back to San Francisco for the TNF Challenge but that seems far away right now
Julien Chorier - The TransMartinique in December, but maybe the Templiers in October, depending on how the UTMB goes
Lizzy Hawker - The next major focus is the IAU 100km World Championships in November, with a few training races
thrown in between.
Miguel Heras - On September 12th I have a race in my hometown (if I survive this one) and then the raid world championship in Gredos
Kilian Jornet - The Kilimanjaro ascent record attempt and La Diagonale des Fous
Karl Meltzer - I am not competing in a race, rather I am running the entire Pony Express Trail 2250 miles from Sacramento, CA to St. Joseph Missouri, starting on September 15th. This is a Red Bull project where we are making a movie and film and will be on my website, www.karlmeltzer.com with updates daily, video….the whole shabang.
Ludovic Pommeret - Not too much planned fo rthe moment, but I will definitely run the Hasetune Cup in Japan with my partner Hoka. But we’ll see in a week as I need to save some time for the house, I need to have the slab in place before winter….
Geoff Roes - Run Rabbit Run 50 mile in Steamboat Springs in September
Dawa Sherpa - On September 19th I run in Italy

Related posts

• Video – UTMB 2009 Flyover
• Video – Ultra Trail Mont Blanc 2008
• Video – Ultra Trail Mont Blanc 2007
• Video – Ultra Trail du Mont-Blanc 2009
• Video – Spaniard Wins 2009 Ultra-Trail Mont-Blanc

Advice from Sebastien Chaigneau (2nd placed at The North Face Ultra Trail du Mont Blanc 2009) on the preparation, the equipment, the nutrition and other aspects to tackle The North Face Ultra-Trail du Mont-Blanc.

Today: night running

Related posts

• Video – Advice for the UTMB – Scouting
• Video – Advice for the UTMB – Race day Nutrition
• Video – Advice for the UTMB – Pre-race Nutrition
• Video – Advice for the UTMB – Muscle Strenghtening
• Video – Advice for the UTMB – Improving Speed

So here’s the first 4 questions of the interview. Stay tuned for the second part in the next few days!

Are you running any races on the weeks prior to the UTMB?

Sebastien Chaigneau - No, I’m not the kind of runner who runs every weekend, first of all because I don’t think I have the physical ability, and maybe not even the mental one for that. My line of action is to nourish the enjoyment, to grow the feeling. To take part of a race, specially an ultra, I need my body to be fresh and my mind to be dying to run that race…to be 100%! Therefore I stop racing 8 weeks before a big event like the UTMB
Julien Chorier - No, my last competition was late June at the Andorra Ultra Trail
Lizzy Hawker – It has been a full season this year – focusing towards UTMB at the end of August. Just earlier this month I made a beautiful 2-day stage race (the Gondo Event) a double marathon over the Simplon Pass – a race created in memory of the inhabitants of Gondo who died during terrible floods during 2000. On Sunday 22nd I will do a short ‘warm up’ race – the Matterhornlauf – another beauty which finishes at the foot of the Matterhorn. It will be just enough to get the head, heart and legs into race ‘mode’.
Miguel Heras - No, this year I will just train to get more rest. Throughout the year I ran the races I found more adequate for my preparation towards the UTMB
Kilian Jornet - Yes, the Giir di Mont, the Skyrunning World Championship (32Km) and Sierre Zinal (31Km), but they are not training races for me, but goals in itself
Karl Meltzer - Not from this point on. I just ran the Ashland Hill Climb last weekend [August 6th] for fun. 13.5 miles, 5600′ vertical climb. It was not that steep.
Ludovic Pommeret - I did the Ubaye Salomon on August 8th and the Trail du Télégraphe this past Sunday (August 22nd)
Geoff Roes - I ran a 25 mile wilderness race in Alaska (the crow pass crossing) a couple weeks ago. That will be my only race between Western States and UTMB
Dawa Sherpa - No, I ran on Sunday [August 8th] in Courchevel my last one before the UTMB

What is your motivation to run this race?

Sebastien Chaigneau - I love the alpine profile, it’s a course absolutely gorgeous in terms of scenery. We’ll climb a mythical peak. This race’s profile goes well with me but I had to tame it first though: for two editions I was forced to quit, on the third I finished 20th in a bit over 24 hours. The third time was really a pleasure when I finally took the 2nd place. And all those steps allowed me to tame the course! Today I feel well on it, I know how I have to run to be at my best. And then the atmosphere is so amazing, the goose bumps on the start line, the cheering all along the race! It’s a unique ultra with a mix of nationalities, very strong runners but also an amazing camaraderie. All in all, it’s the Mecca of the ultra… and I love it!
Julien Chorier - After my drop out in 2009, I really look forward finishing this edition
Lizzy Hawker – My motivation to run UTMB is to again be part of something that is so much more than just the incredible challenge of the race itself. Every runner, every volunteer and every supporter becomes part of something truly special – the shared passion and dedication make this so much more than just a race – more a shared journey of exploration and endurance within the greater journey of our own life.
Miguel Heras - My personal challenge is to finish under 24 hours
Kilian Jornet - The special atmosphere one lives during the race, the scenery and the course are amazing. I have run it for two years now and it’s a unique race, with a tough trail and first class runners
Karl Meltzer - A trip to Europe and the course is sweet. The race not having prize money means it’s just another race really. The opportunity to run a nice course is always good.
Ludovic Pommeret - To wipe off my two drop out in 2004 and 2005
Geoff Roes - It just sounds like a really amazing experience with top notch competition. And 30,000 feet of climbing. It doesn’t get much better than that
Dawa Sherpa - For me I run this race as any other, except that you have to manage night hours

What are your personal expectations and how do you feel about it?

Sebastien Chaigneau - For me I’m going to live a great adventure. The UTMB is a great and beautiful adventure which will last between 20 and 25 hours (hopefully not more than that!). I’m permanently looking for enjoyment when I toe the start line of an ultra (as I said before)
Julien Chorier - My goal is mainly to finish and, if all the right conditions are met, to be close to 22 hours. For this I will have to really manage well the race. Currently, my preparation is all under normal parameters
Lizzy Hawker – I am truly looking forward to again being part of this experience, and to making what is such a beautiful mountain journey. Of course I have expectations, but with a race like this anything can happen. So my goal is to run the best that I can, to give as much as I can, and to run with joy inside.
Miguel Heras - To finish in the top 5. It ¡s not going to be easy, as there are many factors involved: injuries, blisters, the elevation gain,… If I’m lucky, I hope to achieve my goal!
Kilian Jornet - My main goal is to enjoy myself, but that’s guaranteed just being part of the race. In terms of results, the goal is to be as close to the top as possible. Achieving a 3rd victory would be unbelievable
Karl Meltzer - My only expectations are to finish. Top 10 would be great. I know I can run top 5 if I have a decent run. I’m in decent shape, so we’ll see.
Ludovic Pommeret - I don’t feel ready for this race but I looking forward to it to do my best. It’s a gift I had right after the Grand Raid de la Réunion last year and this is the kind of gifts you don’t turn down :o). As I said, I’ve never emptied myself on a race so I hope this will be the occasion. In any case, I’ll do a cautious start even if I’d like to keep up with all the friends I know, but we’ll see how it goes.
Geoff Roes - I don’t really know what to expect. I think that I am very well suited for this race. I typically do really well with big, long, steady climbs and this race has 10 of them! I think this is going to be a really fun one. And that’s mostly what I’m looking for
Dawa Sherpa - I never have goals. I start the race as usual and let my body do the rest, and if it does not turn out to go as last year’s, I will just stop and drop out

Tell us briefly about how will be the week previous to the big day (nutrition, physical and mental preparation, training with other racers, …)

Sebastien Chaigneau - At nutrition level, I’ll watch out to not have anything which could be bad for my instestins, as fruits, raw food or food with too much fiber. I won’t be doing any major changes other than get extra energy through Malto, a product from Overstim’s that allows to carbo-load without overloading your stomach.
At a physical and mental level, I’m going to have a break in Val Ferret, Italy, with no cellphone signal to avoid any calls. I’ve been told that having a good result at the UTMB on a previous edition will put you on the media spot, and I need to get focused. I’ve got a generous side which turns into a defect in this type of situations… At training level, I’ll do short daily 30 min shooting sessions for my partners, just enough to keep my legs fresh!
Julien Chorier - The previous week I’m going to work until Wednesday, which will help keep the race out of my mind a bit. In terms of training, I’ll do a couple of 30min runs on Monday and Wednesday. As per my diet, I do a carbohydrates reload four days prior the day of the event and I cut back on fiber.
Lizzy Hawker – For me it is important the week before a big race to find some quiet – to allow myself the time and space to prepare physically and mentally, to absorb some of that beautiful energy of the mountains, and to realise how lucky we are just to ‘be’.
Miguel Heras - I’ll spend the week before combining rest and light training. I’ll be with Kilian, Nerea [Martinez] and my family. As per the nutrition, I don’t make any big changes, except loading more carbohydrates than usual. My psychological way of preparing is actually not thinking about the race, which is easily achieved just being with my 2-year-old daughter!
Kilian Jornet - It’s going to be a resting week, with the usual 2-3 hour training Monday and Tuesday. Wednesday is rest and Thursday an easy hour. At nutrition level I won’t change much, just carbo-load starting on Thursday and stay away from indigestible food. I hope to train with my friend Miguel Heras and maybe even be joined by other runners!
Karl Meltzer - I won’t train with others. I plan on chilling out in Switzerland until about 2 days before the race, then showing up and running. Mentally, it’s no different than any other 100 I’ve run. I just get to run all day supported. Nutrition wise, I’ll just eat what I normally eat, which is everything in sight. No junk food stuff, but I don’t have a specific type of diet.
Ludovic Pommeret - I came back to work after a two week vacation period to get some rest, as working on my home construction is not really resting but I still have to finish on time the kitchen on our current house. I’ll try to have good resting nights and just have a bit more pasta than the usual!
Geoff Roes - Nothing too specific. I’ll be travelling over to Europe on Monday and just relaxing, sleeping a lot, short runs, and hopefully some great food. In the next few days, before heading over there I’ll try to squeeze in a few last big mountain runs, but the fitness that I’m going to be using for this race is already there from all the mountain running I’ve been doing since Western States
Dawa Sherpa - I never change my diet habits the week before the race and I don’t do any training either. I just physically and mentally rest

Related posts

• Video – UTMB 2009 Flyover
• Video – Ultra Trail Mont Blanc 2008
• Video – Ultra Trail Mont Blanc 2007
• Video – Ultra Trail du Mont-Blanc 2009
• Video – Spaniard Wins 2009 Ultra-Trail Mont-Blanc

The La Sportiva Mountain Cup brings European-style trail/mountain racing to America. Whether you are a back-of-the pack runner or a podium finisher, this is for you: each race is designed to be fun and interesting. Some courses are hillclimbs, some are true mountain races, and some are beautiful looks through the forest, but every venue, spread out across the North America, was chosen because of its exceptional quality.

The 2010 La Sportiva Mountain Cup will kick off with much anticipation after the last two years of heated competition. To enter the Mountain Cup all you have to do is sign up for a participating race; points will be automatically scored and totaled after each race, and $25,000 in cash and prizes will be issued at the end of the series.

You might win. You will have fun!

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• 2nd Annual La Sportiva Mountain Cup Concludes 2009 Season
• Video – La Sportiva Mountain Running Commercial
• Video – La Sportiva Commercial
• Video – La Sportiva Commercial