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In-depth La Sportiva shoes review and comparison: Akasha vs Bushido vs Helios SR

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la-sportiva-akasha-bushido-helios-sr

Overview:

  • Suitability:
    • Akasha – long distance trail and mountain running (lots of cushioning)
    • Bushido – technical mountain running and scrambling
    • Helios SR – trail racing and fast & light missions
  • Usual full price:
    • Akasha – around $130 USD
    • Bushido  – around $120 USD
    • Helios SR – around $120 USD
  • Weight (single shoe):
    • Akasha – 330g
    • Bushido – 298g
    • Helios SR – 230g
  • Colours vary between men’s and women’s models

Bottom line:

Despite few irritations, I like all these La Sportiva shoes a lot, with Bushido being my favourite. While each model was designed with different purpose in mind they all excel in an area that matters to me the most – exceptional grip in dry and wet conditions.

Review and Comparison – La Sportiva Akasha vs Bushido vs Helios SR:

As I mentioned in my previous review, I have switched between a couple of trail/mountain running brands over the last decade. After some time, I figured out that grip matters to me the most – the shoe must stick to dry and wet rock very well – because I like to visit technical trails and terrain the most.

Akashas cruising on an alpine trail above Whistler.
Akashas cruising on an alpine trail above Whistler.

How I tested them?

La Sportiva Akasha:
With about 20 runs (mostly between 1-2.5h) in Akashas over the last couple of months I used them on a variety of trails – smooth, rocks, roots. I have not taken them into the alpine for scrambling yet because 1) I use Bushido for that, and 2) the bigger lugs on Akashas (or any similar shoe) aren’t really suitable for that.

La Sportiva Bushido:
Being on my second pair, since I picked them up first two-and-half years ago, they have been my favourite model of all and I don’t even remember how many runs and adventures I took them out for. I put them through everything, especially, I literally abused the first pair – lots of alpine rock and technical terrain in any weather and ran them for two over 50km runs through high mountains. Once they were done, I had to buy a second pair because I enjoyed them so much.

La Sportiva Helios SR:
I exclusively bought them for trail running races and shorter fast training runs. I ran them about 15 times for a maximum of 2h (including 5 races) on a variety of trails in wet and dry over the last year. Since they are built very light I don’t use them too often and have never taken them out for an alpine/scrambling mission. While I don’t want to destroy them, as they are my racing shoes, they have been abused quite well during the races.

la-sportiva-soles-akasha-bushido-helios-sr

Grip/Stickiness comparison

Out of the three, the Bushido has the best grip in wet and dry on any surface except in lots of mud or dusty/gravel trails where the Akasha shoes perform better due to their lugs. For me, Bushido’s grip on rock and in the alpine is so reliable that I wear them even for overnight hiking with a big backpack. As for Helios SR, they grip well anywhere except mud (as they don’t really have any lugs) and I have no problem racing them on wet rocks and roots even after weeks of not using them at all.

Bottom line here is that all three have amazing overall grip/stickiness but each is superior in their specific application.

It shouldn’t be a surprise that La Sportiva makes such grippy running shoes given their history in climbing shoes and boots manufacturing. In my experience with grip, and for my type of running, these three models excel over any other shoes. The only close challenger being the Adidas Skychaser.

Lots of scree, snow and scrambling with Bushidos that day.
Lots of scree, snow and scrambling with Bushidos that day.

Fit & Comfort comparison

Fit and comfort is somewhat difficult to compare since we all have different feet and the three models are intended for different uses.

For me, the snug fit (but not too tight) and the rock-plate feature of the Bushidos provide the most comfort even after many hours of exercise. The shoe is very low profile, and the heal and lacing holds the foot inside very securely. Also, I like the design of the Bushido’s toe box protection which saved my thumbs many times.

The Akasha fits sligthly bigger/looser than the Bushido but still quite securely. Such fit design is no surprise as they are intended for longer runs and ultra-marathons during which our feet might swell. Overall, I find them comfortable and the sole being nicely soft. The lacing can be improved though, perhaps La Sportiva just needs to use the same lace holes/loops like on the Bushido. Although, not as stiff as on Bushidos, the Akashas have a great toe box protection as well.

Now, onto the Helios SR. I have to say they have a bit of a “funny” built, thus, they don’t fit me perfectly yet they are very comfortable on majority of trails. I think the toe box (or the very tip of the shoe) sticks out too much for no good reason. The lacing system is well designed and keeps the foot secure. Overall, the thick foam in the sole makes them very soft (or buttery-feel like), thus, very comfortable unless the trail is full of small sharp rocks – then the wave sole lets in some painful pokes.

6h hiko-run-scrambling mission over glaciers and ridges using Bushidos.
6h hiko-run-scrambling mission over glaciers and ridges using Bushidos.

Induced differences in running technique

Switching between the 3 shoes often in the last couple of months let me feel subtle differences in how they “make” me run:

  • Akasha – with a 6mm drop but a thicker sole than I am used to (heel: 26mm, toe: 20mm) I could feel I am higher above ground and that the shoe is easier to heel-strike than the other two. For me, as more of a neutral foot striker, this is fine on downhills but somewhat “gets” in the way on flat. It usually takes me couple of minutes to adjust my technique to strike them neutral-to-forefoot. I would prefer if the heel was slightly smaller and the sole there a bit thinner.
  • Bushido – with the same 6mm drop as Akasha but a fairly low-profile sole (heel: 19mm, toe: 13mm), they feel easier to run neutrally or front-foot for me. Also, due to their stiffer sole, they feel more like “road-racing flats”.
  • Helios SR – according to La Sportiva, there is only a 2mm drop (heel: 21mm, toe: 19mm) and they do feel quite flat. However, due to the very soft sole they definitely feel like having less cushioning than the Bushido. With all that, plus the extreme flexibility of the sole (which comes at a cost discussed further down), it is easy to run them any way you like.

Built quality comparison

Since all three models are designed and built for different purposes it is understandable their durability will differ as well.

I have yet to see really any wear & tear on my Akashas. The uppers look still almost like new while there are only superficial signs of wear on the soles.

The Helios SR is built for pure speed, thus, very light materials and design solutions were used. Everything is lasting well for me except the sticky black sole which seems to be shedding away rather quickly. That’s why I am using them mostly for racing only.

The two pairs of Bushidos I own (one is no retired) have been lasting well for me given the amount of abuse, although, they showed some weakness.With the sole being constructed of couple of layers and pieces I observed there were small separations appearing after about ten runs.

Initially, this scared me but with each pair the shoes kept that state from there on. It seems like that there is tension and forces between the glued layers/sections and the first couple of runs stress the shoe enough to release it. While it takes a bit of charm from the shoes it won’t stop me from getting another pair now that I know this does not affect the long-term performance and durability of the shoes.

Which one to choose?

By now, it should be quite obvious which model(s) you should choose given your objectives but lets recap:

  • Choose Akasha for regular training and high mileage on variety of trails, and long races. They are a work horse.
  • Choose Bushido if you do lots of technical running and even scrambling in the alpine. They are also great for technical races that feature lots of rocks/boulders.
  • Choose Helios SR for racing and light & fast speed missions in the mountains.

What can be improved about these shoes:

From my experience, there are two things I would ask La Sportiva to improve:

  • Adopt the Bushido lacing system/solution for Akasha.
  • Either insert a rock plate under the front-foot or cover the whole front-foot area on Helios SR with rubber sole instead of just certain sections like now. This would improve protection from small sharp rocks yet should still keep the weight low.

Stores that sell these La Sportiva shoes:

Review of Adidas Terrex Skychaser Trail Running Shoes

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adidas-skychaser-1Quick overview:

  • Usual full price: about $160.00 USD
  • Weight: 325 g (single shoe)
  • Pros: Traction and Grip, Built quality, Breathable
  • Cons: Bigger heel, lacing system (depends on preference)
  • Suitability: Trail running in all conditions and terrain.

Bottom line:

Excellent traction and grip – whether on dry or wet – make Skychaser shoes a great training companion for any day.

Photos:

Product description and How we tested it:

Over the last decade, I have switched between couple of brands for trail & mountain running shoes in a search to find what works best for me. I place big priority on grip – the shoe must stick to dry and wet rock perfectly, otherwise it’s out of the window. That’s the main reason why I stopped running Salomon and totally dig La Sportiva shoes in recent years. The Adidas Skychaser fits in between the two overall but is actually on par with La Sportivas in the grip and traction department.
Adidas describes the Skychasers as stable and protective trail running shoes for rugged mountain runs. The Boost technology is supposed to return energy after every stride while the one piece Continental rubber sole provides ultimate traction and grip.
While it’s hard to say I “felt the boost” the other claims are certainly true. I have ran the Skychasers for over ten times now (1-2.5h sessions), over various terrain and in all conditions, and can honestly say I am very happy with the grip and traction. I mean, my best ever road bike and car tires were Continental so I am that surprised.
I can’t judge the fit very well as I ordered them blind and could definitely use a half-a-size smaller. Despite that they fit me well enough. I think the sizing is quite true but I thought to rather order them slightly bigger than smaller, and I got my wish.
The upper is well-built and has a clean look & feel. While breath-ability and draining are excellent the materials used for the upper appear to be strong and I am confident the shoes will last. The tongue features a “rubberized” top part that seemed stiff at the first glance but actually wraps my ankle very comfortably.
The sole features big lugs, is thicker than I am used to (23mm heel, 17mm forefoot) and with the beefy heel I definitely feel higher above the ground. Overall, the sole has a good solid yet comfortable feel while running. The heel is very stable and quite soft when descending but I would prefer if it was slightly narrower.
I won’t discuss the lacing system much as I think it’s a very personal preference – I simply like traditional laces more. I can certainly live with both the Adidas and Salomon speed lacing and while there are differences between the two I would say they are equally good.
To go a level higher from Skychasers definitely consider its GTX version or another model – Terrex Agravic GTX shoes. The Agravic shoes look similar except couple of small details that might make the difference depending on your preferences – traditional lacing, Gore-Tex membrane…

Pros:

  • Excellent grip and traction
  • Built quality
  • Different colour combinations

What can be improved about this product:

It’s difficult to poke holes into Adidas shoes as I was very happy with all of the three or four pairs I owned before. But if I could change two things on the Skychaser then I would:

  • Make the heel smaller – not thinner but less volume on the perimeter.
  • Replace the laces with traditional ones 😉

Product Specs:

  • Upper: Synthetic Textile
  • Midsole: TPU, Boost, Pro-Moderator
  • Sole: Continental Rubber
  • Insole: Molded OrthoLite
  • Drop: 6mm (23.5mm to 17.5mm)
  • Sizing: men’s US 6 – 12, 13, 14

Online stores that sell Adidas Skychaser shoes:

How to Start Running After a Skimo Season Without Getting Injured

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Although the ski season is not fully finished yet, we are all thinking about summer activities more and more with every sunrise. A year ago we published a post discussing a couple of general points for Transitioning from Skimo to Summer Training, however, we haven’t talked about specific things related to running, which tends to be the bread-and-butter activity for skimo athletes in summer.
stano-running-needle-peak
We would like to provide you with more in depth advice with how to safely get back into running after spending the previous 4-6 months doing very low-impact sports compared to trail or road running.
The biggest issue for most people is to actually follow a conservative approach because they are super fit coming off a ski season, thus, think that if they can do 5-7h ski sessions then why it should be a big deal to run only 2-3h.

Create a simple plan

If you don’t plan doing any running races this summer, or only very low key, then you can skip to the next sub-heading. But if you would like to compete in a couple of events more seriously then it’s very helpful to decide on this by end of April. With that, also try to pin down what distances, which exact races and their dates.
Unless you kept running a little bit during the winter, or started already in March, then I would recommend to pick your big goals past mid-June or so. This is not only for maximizing your potential, by giving yourself time to peak again, but rather to minimize the chances of injury. Running is a much more strenuous activity on our joints and tendons than ski touring so giving your body enough time to get used to it is never a bad idea.
It’s also wise to pick such races that fit your strengths as a ski mountaineer – with lots of vertical gain, preferably long climbs, and very little flat sections.
Example: If your goal race will be in early August then spend from mid-April to end of May just easing into things (see below). In June and July, there will be plenty of time to ramp up your volume and intensity – remember, you will be carrying lots of fitness from the ski season so it’s mostly about getting used to different mechanics in the most efficient and safe way.

Easing into it: the first 4-6 weeks

The transition period from skis to running is best done while you are still skiing a bit or taking your 2-4 week rest period after a demanding season.
For first two weeks, I would advise against running more than twice a week and spacing the sessions at least 2-3 days apart. Keep each session under an hour, choose softer trails on rolling terrain and keep your pace very relaxed.
Between weeks 3 and 6, you can bump up to 3 runs per week but still keep the pace fairly easy. One of those sessions can be up to two hours if you are a seasoned runner, however, still stick to soft trails. Another session can involve a long climb and a descent for a total of 1.25-1.5h but keep it easy on the descent. Third session can be less than an hour.
During this “easing in” period you could also introduce some running technique exercises such as in the video below and also have fun with running backwards or sideways. All of these will improve your efficiency, agility and joint/muscle strength.

Strength training and stretching as injury prevention

If you rush or skip the above adaptation period then it’s quite possible you will develop injuries that will stop you from running in a couple of weeks. On top of easing into running, you should really consider doing specific exercises that will strengthen and stretch some key areas that might be imbalanced after a ski season.
Next, I am going to point a couple of the most usual problems skimo people face after a long ski season.
Important note:
Most people and even many long-time runners are always trying to fix pains or tightness in various joints or tendons by heavily focusing on stretching. While this seems logical – “let’s stretch it out because it’s tight” – in many cases you should be focusing more on strengthening than stretching. Most of body muscles are balanced by opposite or different muscle groups and a weakness in those groups will cause the balancing group to constantly overload and get tighter.

Stretching your hip flexors

By dragging the weight of our boots and skis, with uphill skinning motion, the whole winter causes many skimo racers and backcountry skiers to develop tight hip flexors. And as if skinning alone wasn’t enough, we often add to developing this problem by jumping right into the car after a day of touring instead of spending a couple of minutes to stretch. Lots of office sitting further exacerbates this issue even more.
So if you haven’t done much maintenance in the winter then it’s a great time to get that hip flexor extension back. Here is a video that shows an effective exercise and easy to do exercise as well as explains the correct form.

Knee pain, IT band syndrome and weak glutes

IT-bandIt is not uncommon for skiers to develop IT band syndrome in a couple of weeks by getting back to running after few months off. Here is a good definition of what IT band syndrome is and how it could be felt:

Iliotibial band syndrome occurs when the connective tissue (ligament) extending from the pelvic bone to the shinbone becomes so tight that it rubs against the thighbone. Distance runners are especially susceptible to it. The main symptom is pain between the hip and knees that worsens with activity.

Many people get diagnosed with ITB syndrome after they visit a physio to help them remedy knee pain. But the vast majority never visit a physio and often just rely on “friendly” advice so the only things they start to do is rolling their ITBs on a foam roller and stretching it. This does not solve the root of the problem but just temporary relieves symptoms. Further more, there is plenty of evidence that it’s pretty much impossible to stretch the IT band, however, it is possible to stretch or relax other areas that will feed “slack” into the ITB.
The proper way of dealing with knee pain due to ITB syndrome is strengthen a couple of key muscle groups that have developed weakness over time, thus, are throwing the whole system out of balance, and to stretch or “untighten” others.
This video shows a couple of great exercises to strengthen those key muscles. In most cases, myself included, weak glutes will be responsible for producing knee pain and ITB syndrome. Lots of times, IT band syndrome develops as result of abnormal, out of “alignment”, femur (the big thigh bone) movement which is caused by weak hips that cause our pelvis to drop. This whole chain of reactions is controlled by our “gluteus maximus and medius muscles that are the two major muscles that control the position of our pelvis and overall stability of the leg during the running stride”. Here you can read a lot more about specifics of the IT band issues.

Calf and hamstring muscles strengthening, and Achilles tightness

Eric demonstrating calf raises. Image is from our Manual for Ski Mountaineering Racing Training e-book.
Eric demonstrating calf raises. Image is from our Manual for Ski Mountaineering Racing Training e-book.
The fact is, and this is something very specific to ski touring, that due to equipment used for skimo and mechanics of the sport we engage our calf muscles very little the whole winter (up to 5-6 months at times!), unless of course if you kept on running during the ski season. Because of that it’s why I like to slowly easy into running and really pay attention to my body in the first couple of weeks.
The shorter runs on soft trails with varying terrain/gradient will start activating those calf muscles and Achilles tendon in a gentle way. Supplement these short runs with a simple, full range of motion exercise like calf raises on stairs and you are setting up a good foundation for the whole season.
We talked about the importance of strengthening the gluteal muscles (glutes) already but another muscle group to pay attention to are your hamstrings. By strengthening them you will balance out the tightness that develops in your quads from skiing.
Stano showing one of the most effective hamstring and glutes exercises. Make sure to"squeeze you butt otherwise you won't engage the glutes much. Image is from our Manual for Ski Mountaineering Racing Training e-book.
Stano showing an effective hamstring and glutes exercises. and”squeeze you butt otherwise you won’t engage the glutes much. Image is from our Manual for Ski Mountaineering Racing Training e-book.
On top of that, glutes and hamstrings have been shown to be the most important muscles in generating the most force for sprinting for running, and I suspect this is also the case for skimo racing sprints. This is due to the fact that for fast sprinting, or shorter distance running, your strides will need to become longer and to sustain a longer stride you will need strong glutes and hamstrings.
Now that you are strengthening the whole back of your leg it is also wise to stretch those muscle groups to make sure they remain fluid and allow for full range of motion. You can find many good stretches for these groups online.

Running beyond those first 6 weeks

Continuing running beyond the adaptation period should be fairly straight-forward as you probably already know from previous years what your body can handle. If you don’t then a general advice would be:

  • To increase your running training load (mileage, time, speed) very conservatively.
  • Not to run more than 4 times a week, unless you absolutely cannot do any other sports or you are very experienced runner.
  • Vary your terrain – from long hills and descents, to rolling, to flat.
  • To watch out for any small pains and aches as these can lead to more serious problems but are easily preventable by proper strength exercises and stretches.
  • Take time off, even up to a week without running, if you feel like your body is getting beat up too much.

As for more intense training and intervals, make sure you are properly warmed up and don’t have any pains – this is more important with running than skimo. Besides that just proceed with intensity workouts based on the same principles like for skimo and other endurance sports such a cycling or xc skiing.
If you are serious about your training and want to learn more how to maximize your time then we highly recommend you check out our Manual for Ski Mountaineering Racing. It dives into endurance training a lot more than a single article can.

Naked Running Band review: Simplicity meets functionality

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Quick overview:

naked-running-band-5

  • Usual full price: about $39.00 USD
  • Weight: 66 g size V (size 5)
  • Pros: Simplicity, Function, Fit, Comfort, Breathable
  • Cons: None really
  • Suitability: Trail, mountain and road running for up to 2h (training and racing)

Bottom line:

The Naked Running Band is arguably the most minimalist yet functional piece of gear you will ever own.

Photos:

Product description and How we tested it:

When I first learned about the product I didn’t know what to think of it as it seemed too simple. On the other hand, it sure appeared useful enough for my shorter runs. Now, after couple of months of use, with over about 20 outings and one trail race, I can conclude that I really recommend it for all runners.
Being a designer myself (although in the digital world) this product reminds me of a quote by Antoine de Saint-Exupéry:

A designer knows he has achieved perfection not when there is nothing left to add, but when there is nothing left to take away.

The band is dead simple – it is made of a stretchy mesh-like fabric, features 4 independent pockets and simple jacket/shirt holder non-slip bands on the back side. The pockets can securely hold any of these items snugly around your waist during your runs: flasks, smartphone, energy bars, banana, gels, car keys, sun glasses, head lamp, credit cards… Of course, you can’t fit all of these items into the band at once but 4 or 5 are not a problem.
After measuring my waist, I figured out I needed size V (in Roman numerals). Since then the band fits great and became my regular companion on local trails around Vancouver. I don’t use it for all of my short runs, as some times I don’t take anything with me at all, but when I need to carry some water, my phone, and perhaps an extra upper body layer for the downhill then I slip on the Naked Running Band.
One thing I was somewhat questioning at the beginning was whether the band wouldn’t bounce too much while running downhill or on the flats. So far this has only happened to me when I loaded it with many items but even then quick reshuffling smoothed the ride well enough.
Another aspect I questioned was whether I will actually use it that much. It’s obvious the running band isn’t designed for full day outings unless you have plenty of drinking water along the way, however, I find myself using it about once every 2-3 runs so plenty enough to justify it in my gear box.
As for carrying a smartphone, the band works very well but you will need to slip it inside a small zip-lock bag (if you don’t have a water proof-ish cover) to prevent your sweat from getting to it.

Pros:

  • Works very well for what it was designed for
  • Fit and comfort are great
  • Can also be used to supplement your running vest/pack during very long outings or when racing an ultra
  • Made in USA (unlike 99% of such products)

Cons / What can be improved about this product:

I have only two suggestions that I believe can make this great product even better:

  • To make the inside panel of the back pocket (the one touching the runner’s back) from water proof material as my shirt hanging on the outside of it got a little wet when I was sweating heavily on a climb in hot weather.
  • My second suggestion is to perhaps provide a small water-proof bag for car keys or a phone along with the band. (My car opens only with a remote so I am always try to make sure the keys stay dry.)

Product Specs:

  • Materials: 4-way power mesh band
  • Sizing: 6 sizes, from 25 to 36 inches measuring your waist just at the navel

Online stores that carry Naked Running Band:

Mount Marathon 2015 Race Preview

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Mount Marathon course information from seward.com
Mount Marathon course information from seward.com
While the Mount Marathon Race in Seward Alaska is relatively unknown to most of the US and the world, it is a pillar of mountain running in Alaska. With a 80+ year history, it is one of (if not the) oldest mountain running races in North America. In recent years, as the race becomes more competitive, it is quickly becoming an event that is looked on seriously by racers worldwide.
In 2013, the Mount Marathon garnered significant attention as the course record, set by Bill Spencer 32 years prior, was smashed by Alaska local Eric Strabel. Strabel, the head Nordic Ski Coach at APU, trained specifically for the race, both in terms of his fitness and sussing out the best possible course. Unique to the Mount Marathon are the course rules which essentially state that, aside from starting and finishing at the line, you must just run around the rock at the top of the course, choosing your own line as you go. With racers picking their own line through small cliff bands and down scree, this absolutely has an effect on the outcome of the race, especially on the descent.
Also of note in 2013 was the second place finisher, American ultra runner Rickey Gates. Gates actually led the race by a small margin until Strabel was able to overtake him on the descent (during which Gates fell and dislocated his shoulder see video linked at the bottom). Strabel out sprinted Gates who finished 2nd, also ahead of Spencer’s 1981 course record.
In 2014 both Gates and Strabel returned to the race for a rematch. Strabel again won with Gates finishing in 4th. As the notoriety of the race increases, bigger names will continue to show up and with the 2015 running, Seward will have the biggest name of all in attendance – Kilian Jornet! Jornet (ESP) is widely considered the best mountain runner in the world and is sure to do well at the Mount Marathon. Not only does he have one of the best engines in the world – routinely on top of skimo and sky running podiums – but also with a fantastic ability to run technical descents, a critical component of the Mount Marathon (See this shot of Jornet descending the Matterhorn – not 100% applicable but impressive nonetheless). The big question is: can Jornet knock Strabel off the top of the podium and set a new record time?
First looking at the uphill. The ascent requires approximately 33 minutes for the 880 meters of elevation gain. This is comparable time-wise to a vertical kilometre but is obviously less gain. It also includes a section of flat road at the beginning (for a total distance of 2.49 kilometres). The approximate grade of the climbing portion of the race is a fairly steep 35%! I’ll compare this to the vertical kilometre course in Chamonix which has an average grade of 26% for 1000 meters of gain. An interesting side note: the VK world record set in Fully, Switzerland by Urban Zemmer, is an amazing 1960 VAM! Fully is considered to be the most ideal VK course in the world with a direct ascent at a steady (and ideal) grade. VK racers also frequently use poles to ascend even faster.
Strabel’s fastest Mount Marathon ascent was 33.7 minutes. Because times between events like this are difficult to compare, it is easier to use a metric borrowed from cycling called VAM which is an estimation of ascent speed. Note the units are not m/sec but and arbitrary unit (VAM). Strabel’s ascent was at a mean VAM of 1567. Compare this to Jornet’s time of 34.9 minutes on the Chamonix VK climbing at a mean VAM of 1720. Significantly faster and with 120 additional meters of elevation gain. One thing to consider however is that the footing of most VK races (including in Chamonix) is significantly better than that of the Mount Marathon. Ascending well defined and groomed footpaths is much easier than loose scree. This certainly accounts for some loss in climbing speed.

Given Jornet’s fitness and the fact that he is regularly competing with and winning against the best athletes in the world, I would be hard pressed to bet against him being easily able to ascend the peak faster than anyone else. That being said, he may opt to race alongside the local athletes in order to follow their best line of descent back to the base and drop them once past any major technical difficulties. With such a short race however, (Strabel’s record descent is just over 11 minutes!) any small mistake could cause this strategy to backfire. A trip or fall like Ricky Gates’ in 2013 could jeopardize the race.
Penny Assman falling down 'the cliffs' in one of the more serious accidents in the history of the Mount Marathon. Photo by Carol Griswold.
Penny Assman falling down ‘the cliffs’ in one of the more serious accidents in the history of the Mount Marathon. Photo by Carol Griswold.
I suspect we will see Jornet recon the descent a few days prior to the race and then run ahead of the front runners to gain a healthy gap on the ascent and only increase that gap on the descent. I put Strabel in 2nd because of his history with the race but there may be several local athletes chasing his heels, waiting for a crack in the armour. Gates is returning as well and can’t be discounted for a good performance.
Besides SkinTrack’s general interest in mountain athletics, we are personally invested in this years Mount Marathon because one of the contenders is Squamish local and leader of the 2014-15 Canadian Ski Mountaineering National Team, Nick Elson! Nick applied for and was granted special permission to enter this year’s race and will be traveling to Seward shortly to start familiarizing himself with the course.
After chasing Jornet throughout the skimo season in Europe, Nick is familiar with his fitness and likely realizes that Jornet on top form will be unbeatable on the ascent. The top Alaskans however are certainly in Nick’s sights. If we look at the 2013 Grouse Grind race in which Nick placed third, the course tackles 853 meters of elevation with an average grade of 28% which is much closer to the Mount Marathon (by the numbers, the trace itself however is still very well defined- mostly stairs). Nick ran a mean VAM of 1786 – higher than Strabel’s 1567 VAM on Mount Marathon. We must also take into account the flat at the start of the Mount Marathon which reduces the VAM.
It is hard to compare performances on the descent as much of the Mount Marathon course features scree that can be almost skied down. Strabel’s amazing 11.01 minute descent has a VAM of -4795! Nick is well known as one of the strongest descenders in Canada and it will be interesting to see how he stacks up on the scree. In my opinion, Nick certainly has the potential to perform as one of the top three North Americans in the race. We caught up with Nick in the week leading up to the race.
Nick Elson winning the 2015 Sea to Summit race in Squamish BC. Photo: Squamish Valley Photo Association.
Nick Elson winning the 2015 Sea to Summit race in Squamish BC. Photo: Squamish Valley Photo Association.
Skintrack: What kind of specific training have you begun to prepare for Mount Marathon?
Nick: I’ve been trying to train as much as possible on the steepest trails around Squamish. To prepare for the climb, I’ve been doing some hard workouts on terrain where I’m forced to power-hike. For the descent, I’ve been doing some faster downhill running although I always try to stay in control enough that I don’t fall and hurt myself and also don’t get so sore that I can’t train the next day.
Skintrack: The descent is pretty daunting. Have you been training specifically for that and do you have any strategies?
Nick: I think that the descent is a big part of what makes the race so exciting. The upper portion is on loose scree which appears to allow you to reach pretty high speeds.
Lower down it gets more technical and there are a few options including “the cliffs” and “the falls”.
The fact that there are no course markings and you can choose your own route definitely adds an interesting tactical element to the race (and explains how a runner disappeared and was never found during the 2012 race). I’ll have three days prior to the race to preview the course and hopefully find the best route for me personally. I’m definitely a bit nervous because I know that to be competitive in such a strong field I’m going to have to take some chances on the descent.
Skintrack: What are you looking forward to most about the race and finally what plans do you have for racing the rest of the summer?
Nick: I’m looking forward to the whole scene surrounding the race. This will be my fifth time in Alaska so I think I have an idea of what to expect. However, I think the whole experience will be a little bit crazy. After the Mt. Marathon race, I plan on running the NACAC/Canadian Mountain Running Championships at Cypress on July 18th. Then I’ll try to shift my focus to longer distances in the lead-up to the Squamish 50.
Not to leave out the women, recent years have not seen heavy competition. The female course record was set in 1990 by Nancy Pease in a time of 50.5 minutes (which would have earned her 11th place in the 2014 mens race) and stands fairly uncontested. Olympian Holly Brooks gave several serious stabs at the record but struggled with difficulties in the heat. Something that could be a major factor in this year’s race. 2015 is likely to be dominated by sky and ultra running superstar Emelie Forsberg. Forsberg (SWE) is attending the race for the first time but routinely dominates anything she enters. My bets are hands down on Emelie for the win.
Follow the race live here!
Mt Marathon:
880m Ascent
35% Grade
33.68 min (Eric Strabel) 1567 VAM
Downhill: 11.01 min
Overal Record: 42.92
Female – Nancy Pease (1990) 50.5 min (11th place in 2014 Men’s Race)
Chamonix VK:
1000m
26%
34.88 min (Killian Jornet) 1720 VAM
VK RECORD:
Fully Switzerland
1000m
30.6 min (Urban Zemmer) 1960 VAM
Grouse Grind:
853m
28%
26.38 min (Joe Grey) 1940 VAM
28.6 min (Nick Elson) 1786 VAM
Calculations:
VAM = (vertical ascent in meters X 60) / minutes

On Skimo Racing Summer Training: Interview with Adam Campbell, professional mountain runner

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Last summer, I published two articles on summer training for skimo racing. One was about a general approach to summer skimo training – “Bread and butter” summer training for rando racing… The other one was about a more specific training method that I found helpful for my winter racing – Hiko-run: Skimo racer’s best summer friend.
Adam-Campbell-main-photoAfter the second one, Adam Campbell reacted to some of my “teachings” on Twitter – mainly, regarding the need for more high-intensity intervals during summer.  We went little bit back and forth but ultimately didn’t have time or will to seriously dissect whether we were disagreeing or misunderstanding each other.
So, being about time to commence training for the next season I have decided to approach Adam to provide us, the skimo community, with his idea for summer training that would set us up for success in the winter.

Who is Adam Campbell?

In Adam’s own words:
I’m a reformed lawyer and currently I’m a professional mountain runner, running for Arc’teryx & Salomon. (Adam is on Salomon’s team that includes Kilian Jornet.)
I was the 2011 & 2012 Canadian male ultra-runner of the year. Prior to that, I competed internationally for the Canadian U23 National Triathlon Team and was the Canadian Elite Duathlon Champion.
I’m also the proud owner of the Guinness Record for Running the Fastest Marathon in a Business Suit, in 2:35:53 –
http://www.nydailynews.com/life-style/man-breaks-world-record-running-marathon-suit-article-1.1180678
I also do some coaching for B78 Coaching and I am a part owner of the 5 Peaks Trail Running Series.
For more info & insights, you can check out:

Adam on summer training for skimo racing

Q: I think we should discuss summer training for skimo racers on two levels – for occasional racers and those that like to keep fit  (REC category), and for the elite athletes shooting for spots on national teams and those seeking ultimate performance for their goals in the mountains (ELITE category).
In all cases, the emphasis is on efforts on less than 3h and the peak performances are expected to occur between January and March.
Do you agree we should address both groups specifically? If not, propose a better differentiation or none at all.
I definitely agree that both groups should be approached differently, simply because their ultimate goals are different. Because of that, their preparation will be slightly different.
As an elite athlete myself, preparation is something that I absolutely love. I treat racing as puzzle, where you have to scavenge around to find the right pieces to achieve your ultimate outcome.
It’s that process of scavenging for what I need to do to arrive on the starting line of my goal race as prepared to compete as I can be that I thrive on. It’s a trait I learned from Simon Whitfield, one of my closest friends and someone who’s sporting results on the day speak for themselves.
adam-campbell-racingI believe strongly in specificity, as well as having a strong aerobic foundation.
What differentiates an elite athlete from a recreational one is their single minded focus on a specific goal. I really admire recreational athletes, people who can simply play at a variety of sports and who enjoy participating for the sake of fitness, because it’s something I struggle with myself.
I try to give myself a few months of play a year, I think it’s healthy and ultimately helps your end goal, but I also tend to focus obsessively on my big objectives.
Because recreational athletes aren’t as concerned about nailing a narrow window of success, they can be a bit more loose in their approach to the sport.
But at the end of the day, no matter what your goals, I believe that training should be kept as simple as possible, with a big focus on the “meat & potatoes” of endurance sports, building that aerobic foundation, avoiding injuries and maintaining a good training frequency.
We called that the “chop wood & carry water approach”. If you’re getting that part right, which can be hard, you’re already a long way along the road to being competitive.
Too many people seem to look for shortcuts, or sexy workouts, in their training and forget about the meat and potatoes.
Q: For both groups, what would you advise skimo athletes to do between June and November, before we can really ski? How would you divide this big period into smaller ones? What would be the focus of each one? Variety or only trail running?
I would make sure that you start by taking a mental break from “training”. Some people believe in complete time off, so a one to two week holiday from endurance based sport might be good.
Personally, I’m a very active person and love to move, so in my off-season I do different sports, like indoor climbing, some bouldering, I bike a bit, I swim, I do yoga etc… but I also try to socialize a fair bit more. I run if I feel like it, but I am completely unstructured.
Once I feel the urge to start training again, I build back, trying to do something every day, but once again, I don’t really sweat it too much.
It’s a lot easier for runners, since we can run year round. Skiers can use this time a bit more creatively, mixing sports up, doing some hiking, running, biking etc…I would approach it that way until about August or September.
I would also use that time to address any imbalances or weaknesses that you noticed during the season and take care of any niggling injuries that inevitably come from high level training/racing.
In terms of energy system work, I would do one very high intensity workout, like 30-60 sec hill repeats, to maintain some explosive power, or I’d go to the gym if you like that. I would also do one threshold style workout, with longer sustained intervals once a week, or every 10 days. Everything else would be long and easy.
Come September/October, I’d look to be more specific with my movements. Maybe dust off the roller skis and start to do more work with poles. I would also start to be a bit more structured with my training on a weekly basis. I would keep the long threshold intervals in there.
Throughout the summer I’d jump into a running race, bike race, or triathlon every 4-6 weeks for fun & to keep that top-end there. You could also do some personal challenges, like trying to set FKTs on local trails etc…
As far as what activity to choose, I would go with sports that you enjoy and that keep you the most active. Of course, I think trail running is great, but not everyone enjoys it as much as I do. I would definitely do sports that engage the legs, like biking, running, or hiking, over paddle sports, but even they can have their place.

Adam on a training run through the South Chilcotins area of British Columbia.
Q: During our exchange on Twitter last year you were advocating for year-round high-intensity efforts/intervals no matter for which group of athletes. Could you explain in more detail why both groups should regularly do those sessions? Or how often they should do them over the year?
I am somewhat opposed to that approach on grounds of injury prevention and my experience.
I do believe that every athlete benefits from some form of high intensity activity throughout the year, whether it’s in the weight room, on the bike, or running, it’s what best mimics the demands of racing.
That said, skimo is an aerobic sport, so the bulk of your training, the “meat & potatoes” should be aerobic training. The high intensity work can come from doing long uphill efforts; it doesn’t necessarily have to be structured interval work until later in the summer.

Adam catching his breath after some hard efforts in the winter.
Adam catching his breath after some hard efforts in the winter.
I’m also becoming a bigger believer in shorter high intensity efforts, of 30 seconds or less every couple of weeks. I don’t know the science behind it, but I’ve been told that, especially for older athletes, it’s important to keep testosterone levels high, since we sort of numb our adrenal systems through endurance sport. I probably just butchered the physiology of that, but it makes a big difference to how my energy system feels.
I have a limited ability to stick to low heart rate training, I get burned out very quickly when I do.
I actually think intervals and high intensity training can be more beneficial to amateur athletes, since they have less time to train
I also find that a lot of amateur athletes, or people new to sport, have a lower ability to push themselves. I find intervals help teach people about pacing and where their limits are. I do not believe in doing intervals more than once a week, I even find a big benefit doing them every 2 weeks.
Once again though, I believe in doing some sort of threshold workout weekly, so more of a tempo type effort.
Q: Maybe this is redundant considering the above but: Can you give us an overview of your training about 8 months from your goal race? What do you focus on in each period?
I think I’ve sort of answered that. But in a big picture idea, I work back from my goal race. I find I can’t focus for much more than 10 weeks on one specific goal, so starting from my A race, I would work backwards in this order:
RACE DAY
10-12 weeks out – specific prep

  • Mimic the course in training
  • Work on my gear & dial in the technical aspects
  • higher intensity intervals
  • longer hard outings

12-20 weeks out

  • race fitness
  • B races & work on weaknesses
  • technical aspects of the sport (i.e. gear, nutrition etc…)

20-24 weeks out

  • threshold style work
  • long easy sessions

24-32 weeks out

  • General fitness
  • Some C level fun races
  • Work on weakness

32+ weeks before

  • Rest & fun

Q: You don’t do any skimo races but you do ski tour a bit. What do you think about running or hiko-running with ski poles as a training tool for skimo people?
I think specificity is key, so doing work with poles makes a huge difference.
It’s also probably good for people who aren’t used to the pounding of running, so can offer a bit of relief from the strains of running, it’s a very efficient way of travelling through the mountains, especially if you’re used to them, so I would absolutely advocate using them in training.

Progress and learning

I am very happy Adam was keen to do this interview as his answers clarified all misunderstandings we had last year on Twitter. Now, I believe we are actually very similar in our approach to training.
The most important thing though that I learnt from this interview and will be including in my training much more often are the short high intensity bursts. This should help me improve some of my weaknesses.
What have you learnt or do similarly, or differently?