There's something primal about running among trees and dense foliage with a spear in one's hand. Minutes ago, we were told by two bikers that there were three dogs that loved chasing bikers and (less so) runners. So when WD picked up a bamboo stick, I thought that was a good idea and picked up a fallen branch (my makeshift spear). Then we entered this densely vegetated trail, almost fully covered overheard.
No, we didn't encounter any dogs, just a chicken running away from the sight of us mighty hunters.
The truth is that if I were a caveman depending on my hunting (and running) skills, I wouldn't last very long.
It was just a 15 km trail run from BTVC. The plan was to go via Hindhede loop - Diary Farm pass - Belukar track - Zhenghua Park - Gangsa track - u-turn point at 7.5km (hope to reach Gangsa loop), then back track via Belukar track and Lornie track to BTVC.
At Zhenghua Park, we decided not to go via Chestnut Drive, but rather the PCN toward Bt Panjang. That led us beside the BKE and we found an underpass beneath the BKE to cut across to the east side. We were at a farm, and took the northerly track which eventually led to Gangsa track. We managed to reach Gangsa loop, and had a breather at the expressway junction, marking 7.5 km.
The weather was hot and I wished I'd brought along a bottle of water to cool myself. On the way back, we took the longer Gangsa track - hence the dog episode.
Belukar track became quite familiar after a number of runs through it. It was "painful" to run in the open part of this track and we were relieved to get back into shade.
Right after passing the rifle range, I ran out of hydration, but it was only 2km more to go. BTVC was a welcome sight.
Even though this was only 15km (taking 2:30), I kinda struggled today. Attributed( conveniently) it to the weather and heat.
View in Garmin connect.
Showing posts with label trail running. Show all posts
Showing posts with label trail running. Show all posts
Friday, October 2, 2009
Saturday, September 26, 2009
North Face 30k sufferfest run
We signed up for the 30 km progressive run some months ago, the idea was to evaluate our race strategy as well as to clock in a long trail run. Our goal was simple - to complete the 50 km race within the time limit of 9 hours. A modest goal given that we were new to trails and let's face it - the North Face 100 duo is a tough race.
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.
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.
Sunday, August 30, 2009
NF100 20k progressive run
7:15 am, car park at lamp post 46 along Riffle Range Road. More than 200 runners (est) gathered for the NF100 20k progressive run. We were going up towards Bt Panjang and KPE. This would be a good recce for many, as most are not familiar with these trails. The route was:
Rifle Range trail, Senapang Trail, Lasia Track, Belukar Track, Chestnut Ave (Meeting Point 3 - Water Point), Chestnut track, Chest Nut Ave, Butterfly Trail, Gangsa Track, U-turn back at the "Restricted Sign" area, Gangsa Track, Zhenghua Garden, exit
underneath bridge to Zhenghua Park and back to Rifle Range.
There were 5 pace groups, starting from the 3.5 min/km (is that even possible!?!), down to the 7.5 min/km group. Also a shorter 10km route for the faint hearted. I was planning on the 7.5 group, but decided to follow IN and his partner E for the 6.5 group. Another friend and wife were in the 7.5 group, but caught up soon.
Wrong group was my conclusion after just 1 km. I was just not used to the terrain going downslope. Wide gaps opened up and soon I was running with the 7.5 group. The waterpoint at Meeting Point 3 was a welcome break.
Just as we were at the reservoir area, it rained. No it poured. The ground got muddy in a hurry. My glasses misted up and I had to pick my way through the roots and overhanging branches. Wonder how the mountain bikers negotiate their way through this!
View run on Garmin connect.
The rain stopped as we reached the PUB station, and we could see the faster runners heading back. Into the bushes and we linked up with IN's earlier group. They were lost and were back tracking. So it was a case of the blind leading the blind. As the organizers put it ever so nicely: "We ended up with many variations of the route."
We knew that we missed the outer most check point, but going back sounded good. But heading back into the dense vegetation by the reservoir we almost got lost again. But we made it back to Meeting Point 3 for some nice cold 100 plus.
With about 4.5 km to go, my friend's ITB kicked in and he had some agonizing moments before limping and walking back. We hooked up with the couple again, and had a good time chatting. The sweepers passed us about then.
Many had already left by the time we reached the RR carpark. Overall covered only 16km.But it was a good experience sloshing through the mud and tripping over roots and vines.
Rifle Range trail, Senapang Trail, Lasia Track, Belukar Track, Chestnut Ave (Meeting Point 3 - Water Point), Chestnut track, Chest Nut Ave, Butterfly Trail, Gangsa Track, U-turn back at the "Restricted Sign" area, Gangsa Track, Zhenghua Garden, exit
underneath bridge to Zhenghua Park and back to Rifle Range.
There were 5 pace groups, starting from the 3.5 min/km (is that even possible!?!), down to the 7.5 min/km group. Also a shorter 10km route for the faint hearted. I was planning on the 7.5 group, but decided to follow IN and his partner E for the 6.5 group. Another friend and wife were in the 7.5 group, but caught up soon.
Wrong group was my conclusion after just 1 km. I was just not used to the terrain going downslope. Wide gaps opened up and soon I was running with the 7.5 group. The waterpoint at Meeting Point 3 was a welcome break.
Just as we were at the reservoir area, it rained. No it poured. The ground got muddy in a hurry. My glasses misted up and I had to pick my way through the roots and overhanging branches. Wonder how the mountain bikers negotiate their way through this!
View run on Garmin connect.
The rain stopped as we reached the PUB station, and we could see the faster runners heading back. Into the bushes and we linked up with IN's earlier group. They were lost and were back tracking. So it was a case of the blind leading the blind. As the organizers put it ever so nicely: "We ended up with many variations of the route."
We knew that we missed the outer most check point, but going back sounded good. But heading back into the dense vegetation by the reservoir we almost got lost again. But we made it back to Meeting Point 3 for some nice cold 100 plus.
With about 4.5 km to go, my friend's ITB kicked in and he had some agonizing moments before limping and walking back. We hooked up with the couple again, and had a good time chatting. The sweepers passed us about then.
Many had already left by the time we reached the RR carpark. Overall covered only 16km.But it was a good experience sloshing through the mud and tripping over roots and vines.
Sunday, August 23, 2009
TLog: hitting the trails and NE ride
NF100 training update. After an abortive start on Friday afternoon due to heavy rain and thunder storm, I managed to run MacRitchie Reservoir 10.5km trail on Saturday. Before that, I went for a short warmup run with folks from PMC at Pasir Ris. It had been one year since I ran at MR, and what a major change! Now there's this multi-story carpark (no complains, really, since parking is free and more lots are available) and it took me a while to orientate myself. Recognized the start of the trail run from the east-side and off I went.
There were many folks about - fellow runners (training for NF100 for sure, with their waterbags and compression tights), walkers, families with young children and even a baby in a stroller. It was a busy trail.
I went a little too fast in the beginning, and paid the price for it over the last two km. Didn't notice the wooden walkway after the ranger station last year. Hhhmmm... The flat stretch along the golf course was nothing exciting except for the sun. Last two slopes I walked up. HR was way high (over 210... must be some error with the watch, since I wasn't really panting that hard!). Overall a good run.
Sunday morning's plan for a Mandai ride with the roadie gang was dashed with another storm that started about 3 am. And it rained again in the late afternoon. Too many storms these days! Disappointed.
So I decided to make up for the ride on Monday morning. Out about 4:40 am to try a "new" route. Was praying that it wouldn't rain as I felt drizzle 5 min into the ride. Well, my prayer was answered. :)
Went via Old Tampines Road (nice & quiet) to Hougang, Seng Kang, Punggol (strong winds) and of course to Punggol Point. Clocked a max speed of 51.7 on the last slope towards Punggol Point. Quite a rush.
On the way back, I was a little lost, and had to backtrack three or four times.
The stretch along Hougang Ave 3 and Eunos Link was getting busy, with the early morning commute. Next time, I'd return via Old Tampines Road.
Almost all the way on big chainring, although cadence is on the low side (<80). 46km bike ride, ave 23 kph.
Looking forward to this week's long run (20k) and long ride (50+k). :)
PS: Found out that the high HR was caused by overhead electrical cables. I was worried for a day or two! :)
There were many folks about - fellow runners (training for NF100 for sure, with their waterbags and compression tights), walkers, families with young children and even a baby in a stroller. It was a busy trail.
I went a little too fast in the beginning, and paid the price for it over the last two km. Didn't notice the wooden walkway after the ranger station last year. Hhhmmm... The flat stretch along the golf course was nothing exciting except for the sun. Last two slopes I walked up. HR was way high (over 210... must be some error with the watch, since I wasn't really panting that hard!). Overall a good run.
Sunday morning's plan for a Mandai ride with the roadie gang was dashed with another storm that started about 3 am. And it rained again in the late afternoon. Too many storms these days! Disappointed.
So I decided to make up for the ride on Monday morning. Out about 4:40 am to try a "new" route. Was praying that it wouldn't rain as I felt drizzle 5 min into the ride. Well, my prayer was answered. :)
Went via Old Tampines Road (nice & quiet) to Hougang, Seng Kang, Punggol (strong winds) and of course to Punggol Point. Clocked a max speed of 51.7 on the last slope towards Punggol Point. Quite a rush.
On the way back, I was a little lost, and had to backtrack three or four times.
The stretch along Hougang Ave 3 and Eunos Link was getting busy, with the early morning commute. Next time, I'd return via Old Tampines Road.
Almost all the way on big chainring, although cadence is on the low side (<80). 46km bike ride, ave 23 kph.
Looking forward to this week's long run (20k) and long ride (50+k). :)
PS: Found out that the high HR was caused by overhead electrical cables. I was worried for a day or two! :)
Thursday, August 20, 2009
Trail Running: instructional videos
Scott Jurex (7 times Western States 100 champion) on body alignment:
Scott Jurex (7 times Western States 100 champion) on common mistakes road runners make:
How to Trail Run from Livestrong.com
How to Trail Run -- powered by http://www.livestrong.com
The North Face - Get Inspired: Try Trail Running
Scott Jurex (7 times Western States 100 champion) on common mistakes road runners make:
How to Trail Run from Livestrong.com
How to Trail Run -- powered by http://www.livestrong.com
The North Face - Get Inspired: Try Trail Running
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