Cross the finish line with Foretrails running clinics – North Shore News

Most North Shore residents probably know someone who has completed the annual Knee Knackering North Shore trail run that takes place each spring on the Baden Powell Trail from Horseshoe Bay to Deep Cove. But there are hundreds of kilometres on the Shore not called the BP, and Knee Knacker is not the only race.

Ken Greenaway, a partner in the Forerunners store on Marine Drive, organizes a series of trail running clinics and races under the Foretrails banner. “We organize four races each year. The Hallow’s Eve and the Phantom Run take place in the fall and the Dirty Duo (a mountain bike/trail running combination) and Iron Knee take place in the spring,” he says. Some of the races are well established; local VKS realtor Eric Langhjelm started the Iron Knee race over 20 years ago.

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Given the roots and rocks that runners must negotiate to complete these challenging courses, Foretrails organizes and operates a series of trail running clinics in the fall, winter and spring. “These 10-week courses usually attract between 40 and 50 trail runners and are suitable for runners of all abilities,” Greenaway says. “No one gets left behind.” The goal with each clinic is for participants to complete whatever distance they feel comfortable with.

Trail races can be quite long, given the North Shore’s relentless vertical topography. The Hallow’s Eve race—which falls this year on Saturday, Oct. 26— has three distances, a 10K, half-marathon and marathon. Competitors win prizes not just for the fastest times but also the best costumes. Three years ago when The Walking Dead TV show was all the rage, my wife ran the half marathon dressed as a zombie while driving rains plastered her heavy costume to her skin. “I was about ready to give up, I tell you. I was thinking I should call North Shore Rescue.”

The Phantom Run, slated for Saturday, Nov. 16, is a tamer affair. “We want to give back to the community and so we do this race to collect donations of food and money that benefit the Harvest Project,” Greenaway says. “It can be pretty chilly and wet at that time of year, so we provide hot soup for everyone afterwards.

According to their website, Foretrails promises that their training sessions will cover trail running technique, gear, hydration, navigation, safety, trail food, trail etiquette, day-to-day nutrition, maintaining balance, cross-training, using a training program, goal setting, developing ankle strength, avoiding injury, rehabilitation and recovery, race preparation, race strategy and trail maintenance.

Groups are segregated by the pace and distance. Beginner trail runners should have at least completed a 5K on the roads and will receive basic tips on proper technique to negotiate sometimes tricky uphill and downhill sections. At the end of the clinic, they should be able to complete the 10K distance.

The intermediate group is aimed at experienced trails runners who want to go a bit farther — such as a half-marathon (13.3 miles) length or improve their times on shorter courses. The advanced group does not necessarily include the fastest runners but is aimed at ambitious trail runners who are ready to step up their game to 30-kilometre-plus events and even ultramarathons. Indeed, some of the Foretrails run leaders are true mutants in the sport, tackling 50-km, 100-km and even longer races. The sport can be addicting, apparently.

The training sessions take place at a variety of trailheads on the North Shore at the discretion of the clinic leader. Clinics attendees can also run in the Wednesday night road workouts at the Forerunners store at 980 Marine Dr.

Don’t feel like signing up for the full 10 weeks? Drop-ins are welcome, too.

The 10-week fall session starts on Sept. 7 and costs $115, which includes free registration fee to either the Hallow’s Eve or Phantom race events happening this fall. Register online at foretrails.com.