Laura Korth – Her race report on the Munster Trail 62km

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Today, I’m hosting Laura Korth, trail runner and contributor to La Sportive Outdoor, where she writes articles on equipment testing. I’ve invited her to share with us her experience of the Munster Trail in Alsace, a 62 km trail which is the longest distance she’s run to date. Welcome, Laura! Would you like to introduce yourself?

Yes, of course, hello everyone! My name is Laura, I’m 35 and I live near Strasbourg. I ‘ve been running for quite a long time, with periods of stopping and starting again. But I’m sure we’ll get to that in a bit more detail.

Sports trail

Absolutely! So, have you always been a trail runner, or did you start out as a track runner?

I started with track and field at the age of 7, which I did for 7 or 8 years, during my primary and secondary school years. At that age, it was mostly track and field, and we did a bit of everything: a run, a jump and a throw, which was fun because we got to try out several disciplines.

It took up a lot of my time, because in addition to the sports section at school, I was involved in UNSS athletics. My weekends were packed with championships, right up to the French championships. So yes, running has been part of my life for a long time. After that, I stopped studying for a while, although I continued to do a bit of sport, like cycling or going to the gym, to keep fit. But I still loved sport.

And so, after this break, you resumed running, is that right?

Yes, but I had to be careful because of windscreen wiper syndrome, the famous TFL. This problem prevented me from running for several years. Every time I tried to run, it would hurt after 2 kilometers. I consulted several physiotherapists and doctors, but treatments such as electrodes and massages didn’t work. I even came to think that maybe running wasn’t for me.

So I stopped and did more cycling. But at some point I had had enough and really wanted to get back into running. It took about ten years before I found competent people who helped me, until an operation finally proved necessary, because nothing was working.

It’s quite rare, but it can happen. Once I’d had the operation, I was able to pick it up little by little. I started again on the track, then on asphalt, before turning to trail running, and I haven’t stopped since. I’ve been trail running for about three and a half to four years now.

How did you increase the distances? Because the Munster Trail is 62 kilometers long, so it’s already quite a distance. How did you prepare?

I really took the time to progress, because after a TFL, you learn patience. I started again with small objectives: 5 km, then 10 km. I alternated walking and running at first, then gradually increased the distances: 12, 15, 20, 25, 30 km, and so on up to 60. I really followed a progression.

Super progressive, yes. And what motivated you to do an already long race like the 62 km?

I think it’s all about pushing yourself. I like to know how far I can push myself. I love the personal challenge of testing my abilities, while staying within reasonable limits. The mental aspect is also important, and it stimulates me to have a goal to reach. And 60 km was the right challenge for this year, and an ideal distance to extend a little.

Motivations and objectives

Why did you choose the Munster Trail?

It’s a fairly legendary race in the region, and the timing was perfect as it takes place at the beginning of October, which allows good preparation during the summer, when there’s more time for long outings and hill training.

The Munster valley is a beautiful place, with trails I’d already discovered by running “off-road”. I had also done the 25 km Munster Trail two years ago, and really enjoyed it. I figured that on the 62 km, I’d discover even more scenery.

Did you have a particular goal for this race? A time target, for example?

Yes, I thought 10:15 would be doable, and that would be great. Under 10 hours would have been perfect. I didn’t know this distance very well, so the main objective was to finish. But I’d have to see what happened during the race!

Physical preparation and nutrition

We’ll let you know at the end if you’ve reached your goal! And how did you prepare physically for the trail? Did you have a training plan?

I was lucky enough to be helped by my husband, who is a sports physiotherapist and practitioner at the Clinique du Coureur. He helped me draw up a 12-week training plan, including a speed booster and hill training.

For the Munster Trail, we had to prepare for the 3300 metres of positive and negative altitude difference, so it was important to strengthen the thighs to withstand this load. Weekends were devoted to long outings and shock weekends, to get the muscles used to the effort.

In addition, I did a lot of strengthening, yoga, flexibility and mobility to avoid injury. I also incorporated cycling into my training to vary the demands.

So, a very complete program! Have you implemented any other elements that you haven’t yet tested, particularly in terms of nutrition?

Yes, especially in terms of brands. I’d already done 50 km races, so I knew a bit about running nutrition. But I did some research to find out how to eat and hydrate properly, because that’s essential to avoid slumps.

Then I tested different brands to find the ones that suited me best, as I use a lot of energy and get hungry quickly. It was satisfying to test all this out on long outings and shock weekends, at the same time as the equipment.”

And what did you finally decide about nutrition?

I opt for the Overstims drink and Naak bars. I also use Ta gummies, which I love because they’re delicious and give a real boost. For variety, I also had sweets, and on the Munster Trail, I tried a sandwich, because a bit of salt is good and makes a change from the sweet.

Race day

Let’s talk about your race: did you like the route? As a reminder, the Munster valley is in Alsace, just like cheese! How did you find the course?

Magnificent! The Munster valley is superb, as we’re in the Vosges, which makes a change from the small hills near my home. There were passages over the crests, notably at the Col du Bonhomme, and beautiful lakes.

Unfortunately, it was foggy and windy on the ridges, so we didn’t see much. But even with the fog, the scenery had a mystical quality that I love, especially in the forests.

The terrain is very playful, with technical sections, and it’s demanding, because there’s hardly any flat, it goes up and down all the time. We also pass through villages, which adds a little support with people around. Really, the course was top-notch!

And was it technically difficult?

Yes, the terrain was technical in places. For example, there’s a descent to the Fischboedle lake, with lots of stones and roots, which was wet and slippery. I even had a little fall.

There are also steep climbs, like the one below the Gaschney cable car, where it’s really steep. But you can also ride on flatter sections or downhill runs. Rocks aren’t my strong point, but on the downhill and uphill sections, I still enjoy myself.

What was the best part of the race for you?

The last 20 kilometers, without hesitation! My run was divided into three parts: the first 20 kilometers where I felt good, cruising along at a steady pace; the next 20 kilometers, which were more difficult, with pain in my hips, back and sometimes my knee; and then the last 20 kilometers where I had a burst of energy. The pain was still there, but bearable, and muscularly, I felt good. I was able to catch up with people and move forward at a good pace. I was in a state of flow, despite the fatigue. At that point, I told myself I was going to cross the finish line, and that was satisfying.

Conversely, what was the most difficult moment? Did you feel like giving up?

Yes, because of the pain, especially after the climbs, when my back would pull me and the pain would spread to my ischios and knee. With the cold, I was tense and couldn’t relax. At one point, I sat down and stretched my back, which gave me some relief.

Then the pain returned, and I seriously considered giving up. My boyfriend motivated me to keep going. Eventually, the pain became more manageable, and I was able to push on to the end. But it was hard, frustrating even, because I’d never experienced such pain in preparation.

Review after the finish line

I understand the frustration! In the end, did you finish within the time you had set yourself? And how did you feel when you crossed the finish line?

Yes, I finished in 9h07, below my goal, and 9th in the women’s race, which was a great surprise! Once you’ve crossed the finish line, it’s incredible – you just want to do it all over again!

And if you had to do this race again, would you change anything in your preparation?

No, the preparation was good. Maybe I’d try training with more intensity to see if that would ease my back pain, but otherwise, I was satisfied.

Upcoming challenges

Do you plan to run longer distances in the future, or just the same distance?

I like 50-60 km, but I’m tempted to increase it a bit to see if I can do it. Maybe try a 70 km before thinking about a 100 km. I’m always keen to test my limits, while making progress.

I’d like to do the OCC if I’m lucky enough to be drawn. In the meantime, I’m also looking at local races and races in Haute-Savoie like the duo étoilé, which is shorter, but fun as a duo. And of course, there’s always the trails in Alsace.

Advice for sportswomen

Finally, would you have any advice for women who would like to start trail running, either as beginners or by increasing their distances a little, but who don’t yet dare to take the plunge?

My first piece of advice would simply be to get out and explore the trails ! If you don’t dare run alone, there are quite a few trail groups where you can run together. It’s easy to find these groups on the Internet, and it’s a good way to be accompanied. And once you’ve discovered trail running, you’ll quickly want to keep going, because it’s such a great discipline.

And then the number one tip is to progress little by little, without forcing yourself, because that’s the best way to injure yourself if you go too fast. By progressing slowly, you keep the pleasure of running, avoid injuries, and can gradually increase the distance, starting with a first 10 km trail, then 20 km, and so on. That’s the way to enjoy trail running and make progress.

I think that’s a great conclusion, and one that fits in well with what we’re promoting here at La Sportive Outdoor! Thank you very much, Laura, for your feedback.

Follow Laura

• Blog: https://gadoueetcailloux.com/
• Instagram: https://www.instagram.com/gadoueetcailloux/