The strategy - walk breaks of 1 min for every 8 min, and to walk up inclines to keep HR moderate. Endurance is the game, not speed. With my limited trail exposure, 30 km would be the longest trail run for me todate. Hooked up with my team-mate PK and WD - a kindred soul - and we started off in one of the last groups.
The same start point as the 20 km progressive run at Rifle Range carpark. We headed towards Bt Timah hill, climbed up Hindhede Road and come down on the north side towards Zhenghua Park. The decline was a combination of steep steps and rough steps cutting through tree trunks and roots, making it the slowest section of the run. The section towards Zhenghua was uneventful, except that the faster runners were already heading back. Passed Diary Farm Road and then Chestnut Avenue. A u-turn and back toward RR carpark where we had our first water point, making 10 km. By then, we were getting into the 8:1 grove. We took about 1:40 for the first 10 km, with average speed between 8 to 9 min/km (except for Bt Timah section), and ave HR about 150+.
We took our time at the water point - hydrated and even took a toilet break. Then it was time to head toward MacRtichie Reservoir via Rifle Range Link. For the first time, I covered all of RRR, going over BKE.
It was 15km when we reached the MR junction, and many 20km runners were heading back - including AY and his friends (good luck for Putrajaya!). The sun was out in full force by then, and the unshaded Golf Link took a lot out of me. I was lagging behind the other two by then, and HR was in the 160 - 170 range. MRK started acting up (good to have you around) and my friends noticed my limp.
Slowed down considerably and it was with great relief that we arrived at the MR cafe for another water break. 20 km in 3:15. Ice-cold isotonic drinks tasted real good just about then!
By then, we figured we were one of the last runners, and cramps were starting to get to us. I had some cramps at 26km, and to be honest, I was glad for inclines so that I could walk. Glad to see the waterpoint at the 24 km mark, and the helpers were all ready to pack up.
All through the last few km, all I could do was to keep the other two within my sight. It had been a long time since I did a long run (almost 4 months) and I sure suffered for it. Our pace had slowed to about 10 min/km towards the end. You know how it is - the km just going by without much recollection - all I could think of was to keep moving, either shuffling my feet or walk.
WD was strong over the last few km, and he went on ahead. Our spirits were uplifted over the last km, as we knew that the end was near, and we could then celebrate our achievement, however small it might be. And yes, we came in within 5 hours. Although it was only 30km, it felt more like 42.
View on Garmin connect
What did we learn from this sufferfest? Well, for one, agony and pain love company. “Shared pain is lessened; shared joy is increased." (Spider Robinson). Second, the walk breaks worked well and our overall strategy appears intact. What we need to do is to find a better balance between pace and endurance. Maybe a 7:1 or 6:1 ratio. Keep the C beast at bay. Next, more acclimatization training sessions under hot afternoon sun. Last but not least, to improve our power walk. Ideally, to do a 10 min/km pace brisk walk.
PS: Thanks for waiting for me, guys.
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