NOTES FROM HULU LANGAT MARATHON 2019

7 July, Sunday.

THE BACKGROUND AND INTRODUCTION.

The unplanned return when 2 weeks before the event, my work at client's office in the north on the same date changed to another date.

It was too late to register and it was closed when I checked. Still keen to run to have a revenge from last year's run when I clocked 6:50 due the twisted left ankle.

Another main reason why I wanted to join again is because of the uniqueness of the event itself.The only event in Malaysia so far which offers only FM category and with amazing experience of running along the country side of Hulu Langat with variety of local fruits provided along the route for runners.

The main one would be at the U-turn just after 25km mark where durian is waiting for runners to enjoy.

So, I posted at my FB page asking  to buy a bib.Lucky to get one from a runner who was injured but in 18-29 years old category.I know what I did was not right and I won't defend my action if anyone questioning it.What I did was, I crossed the actual name and emergency contact details at the bib with a marker pen and wrote my details. At least anyone will know who is actually running and who to contact if needed.

THE PREPARATION.

Not really prepared myself the way I often did before any FM event.The build-up runs towards the event was also not ideal when I recorded less than 100km per month in May(59km) and June(91km) respectively.

However, my finish in 18km trail run at KOKK 2019 was a very good workout for my lower body strength and also my endurance.

I had the confidence that my regular runs and experiences in my previous FM runs  should give me enough preparation to finish my 14th FM since 2017 and the 3rd in 2019.

After all I just wanted to run and enjoy the experience again where the timing to clock at the FL or getting the best time  was not really my concern.

For the route, it was the same as last and I have already known what to expect and how to manage it.

THE EVENT DAY AND MY RUN.

Arrived about one hour before the FO.I was ready with my wuduk as well and will stop at one of the WS between 15km and 20km to pray like last year.

The weather was also very good to run while I was waiting at the FO area.It was a little bit drizzling that made the ambient quite cooled and very comfortable to run.I just hope it would not turn into heavy downpour which will give runners additional challenge to manage.

The FO was on time at 4.30 a.m.Many runners wore head lamp but I decided not to because I can manage my run last year.Just need to keep my eyes open to avoid anything on the road surface such as holes.The light from head lamp of other runners would help too.

My plan was just to run at pace 6 until 11km at the T-junction to turn left.Along this route, some of my running friends overtook me such as Zaly AR, Mohd Khairi Ahmad Mohd Rasid Osman Khairudin Khalid and Wai Ket.

Then  it would be slower run at pace 7 along the uphill route for until about 15km at the first U-turn.After the junction, then we arrived at the  WS with banana provided and followed by fresh jackfruit at the next WS.

This route is quite dark as well where no street light available and runners had to be alert of vehicles from both ways of the route.Like last year, I still saw some runners still not running at far left of the route and just ignored the warning voices by others whenever vehicles coming from behind.

I was more prepared mentally and physically for this uphill stretch this time and was able to stay running along the way with no walk at all.

I was ready to conquer the uphill and able to stay running to the U-turn.Thank to the 18km trail tun  KOKK 2019 on the previous Sunday for helping in strengthening my knee and hip mucles to make my steps much more firm to overcome the uphill.

Then came the best part of the overall route.The about 4km of downhill stretch to the T-junction again.

The 4km downhill was the opportunity for me to relax a little as the gravity helped me to move forward with lesser strength needed.This was also the time I started to cheer other runners who were trying to overcome the uphill from the opposite direction.I gave them big claps and screaming  to them to keep it up whenever I see them for every few hundred metres.

By the time I reached the 20km mark and at the T-junction, the surrounding  already turned brighter and I could see the road surface much clearer.

My watch showed that the time recorded was at 2:46 when I crossed the 21km mark and that was just about last year's timing.

The next half of the route is quite flat with slight uphills and downhills along the way. At the half way, the next in my mind is to stay running until the 2nd U-turn with durian to enjoy just after the 25km.From the 2nd half to the end of the route at the FL, every km has the marker provided with the total km reached.

The route from 20km to 25km and then until the T-junction again at about 30km was not busy traffic but has a very little space at the edge of the road surface to run.Basically runners had to run on the same space that used by vehicles passing it.Therefore runners must be very careful and to stay alert especially  when vehicles coming from behine.I saw some vehicles were driven very fast too and at one moment almost runners who stopped at a water station.

This time, I decided not to wear waist pouch and to bring my phone during the run.I keep the energy supplements and salt stick in the zipped pocket of my running short and wore a running cap as well.With my weight is now at 72kg which is 2kg extra than last year at this event, I figured out that could be one of the ways to reduce some weight on my body during my run this time.

The decision to wear the cap proven to be a good one because it kept my spec cleared from the rain water when drizzling started at some parts of the route.

So, it was another smooth run until the  durian U-turn.Along the way, I enjoyed seeing the green  scenery of the country side including the lake on left side of the road after about 22km mark.I saw some runners stopped and took photos there.

Then finally reached the U-turn and this time not only durian kampung awaited us but rambutan also available.I joined others to enjoy the fruits and drank some water.Then I continued my run.I knew I need to be very careful because last year, I twisted my left ankle when Iost the balance at the edge of the road surface why trying to stay left when suddenly I heard came from behind.

However, this I had pretty smooth run after the U-turn until I reached the 30km mark and followed by the T-junction  and then to turn left towards the FL with about 11+km to go.

I bumped into other running friends EstherBan Chuah and Ben Harrasyad at about 27km while they were running to the opposite direction towards the U-turn.I stopped when they invited me to snap photos together.

In between, a seasoned veteran runner Azman Ali overtook me and I had the chance to chat with another 52 years old veteran runner Teoh from about 28km.He just walked but the pace of his walk was almost  the same like my slow running pace while we were talking to each other.He said he was unlucky that day and had a cramp.That was why he had to walk.Then he shared with me that he had finished 100 miles run before and to me that explained why he was walking that fast.

At the water station nearby the T-junction, fresh coconut water and watermelon awaited runners to refuel and refresh. I made a longer stop here to relax myself  before I continued the final phase of the run.

At this stage, my legs and overall body still felt very good to go but the drizzling started again not long after that.

In the same time, I felt that if I can keep running as I did in the last 10km, to finish my run within 5:30 would be something realistically achievable.

It was 100% walk in pain from 28km to the FL in 2018.On top of that, the weather was also hot compare to this year which was much cooler.It could be nice if only the drizzling continued during the last about 11km of the run but it was not.Suddenly, the heavy rain came at about 31km and lasted about almost 5km if I am not mistaken.

Then my shoes and socks soaked with water when we ran on the road surface.Again, I was lucky again with the cap I wore than allowed eyes to see clearly from the glass.

Then I started to feel uncomfortable at the inner skin part of my thigh.I quickly assumed the much more wet tight at that part caused the chafe to happen when I was running in the rain although I have  already applied Vaseline gel before the run.It was not too painful but at that stage of any FM run, any discomfort will disturb me  physically and mentally.

I just tried to continue  to run and gradually the rain and drizzling stopped within about 4-5km from the FL.

At about 36km, I started to apply the walk and run strategy mainly to ease the pain from the chafe.Around this time, my friends Khairudin Khalid and  the much more veteran Mohd Rasid Osman a.k.a Arjuna Senja overtook me once again.

At about 39+km, the group of pacers 5:30 overtook me and I knew the sub 5:30 finish was gone for me because I could not keep up to follow them. I stopped for a little bit longer at the last water station and enjoyed the rambutan again.

Then I finally reached the final 2km of the run and I pushed myself to keep running and ignored all the discomforts to finish my run.

In the end I crossed the FL in 5:31 and again I enjoyed that moments with both hands raised to the air. Whooaahh! I have done it again and my 14th FM run is finished in fairly in a  comfortable way with relatively no problems and drama all the way.I can't ask for better performance and it was a sweet revenge that well taken.

AT THE FL AREA.

After collecting my medal, I quickly went to refuel and rehydrate myself with meals and drinks provided.I sat under the tent and made a new friend Ling Chen who as just finished his run a few minutes earlier by wearing running sandal.

Then I had more chatting with other friends and took photos with them.On normal days, I don't have that many opportunities to run in group and to meet my running friends due to my daily working routines with no properly scheduled time to run.So, meeting them at running events is often the best time to meet them and exchanging updates and stories about each other.

While I was chatting with friends, suddenly I heard the emcee calling the number and the actual name of the bib that I was wearing.The number secured the 4th place in its category but definitely I don't want to create any trouble by responding to the emcee's call to claim the prize🤣🤣🤣.

Then I also heard that this year could be the last one for the event and there may be no more HLM next year.I was sure what was exactly the reason because it has been a great and special event to me and many who have experienced it to run a marathon here.

I did ask the anchor of the event Jeff Ooi about that when I bumped into him at the FL area and he indicated to me why. However I think he should be the one who can share with others the actual reason and not me if he feel necessary to do it.

Personally I do hope I can run again at this event next year and  I do believe runners who have finished their FM run here are feeling the same way.

FINAL NOTES

My main personal key lessons learned.

1. My body can finish any FM run under 6 hours comfortably on my healthy day if I can stay consistent with my existing at least 20-30km run every week with some regular core and strength workouts in between.

2. I tested my new #brookslaunch6 instead of using my  #brooksghost11 at this event for a FM run for the first time. So far I have been using using #brookslaunch  for up to 21km runs only.

The risk that I took was worth it because I felt very comfortable and also lighter although my initial worry was it thinner  cushion compare to Ghost will affect me for the last 10-12km of the run. So, I can save some money for my next new running shoes for FM runs because the price of Launch is cheaper than Ghost.😁😁😁👌

Kudos to the organizing team members and congratulation to all runners at #hululangatmarathon2019!

I had an amazing time again!👌😁

MY FIRST ATTEMPT TO CONQUER KING OF KG. KEMENSAH TRAIL RUN

Date: 30 Jun,Sunday.

Distance: 18km trail run.

The event that I wanted to join since 2017.

Finally this year my time came and opted only for 18km distance.The only reason I did not register for 30km was because the FO at 5.00 a.m. and I did not want to perform my Subuh prayer in the middle  of nowhere in the jungle.

The preparation was quite straight forward although my total running distance was only about 60km in May and less than 70km in June before  the event.

I believe that I would not have any trouble with endurance for 18km but I need to ensure my lower body joints and muscles strong enough to conquer the expected very tough off road run.

What I did was just to put some efforts with knee and hip muscles strengthening workouts at the gym twice a week after the hari raya holiday.

One more new thing that I need to deal was the mandatory items that I need bring together during the run.First the emergency blanket and then basic first aid kit items.

I have never used or brought such stuff for any trail run before.

However, I took that as apart of new challenges to prepare for the run.After Cameron Night Run in April, this was the second time for me to wear the head lamp during my run.

This time I decided not to use the bladder with my hydrabag because the experiences at 30km JBU 2018 and 50km Route68 2019 have proven to me I don't need it.The two water tubes placed at the front of the hydrabag should be sufficient with 4 water stations available along the route.

So,finally I came to the run with relatively good spirit and preparation to finish my first run at this event.

I stepped my foot at Kg. Kemensah for the first  time during the RPC day and on 30 June, I arrived at about 5.30 a.m. before the FO at 6.30 a.m.

Met some friends at the surau nearby for Subuh prayer and met more when runners gathered at the FO area.I was expecting the rain to come at some parts of the route with all signs were there just before the FO.

The FO was on time and I started my run for about 3km road smoothly before entering the 100% off road for the next 12km after that.

The head lamp was very critical the moment I entered the off road area.Yes, it was dark in the jungle and my eyes had to see very carefully the reflective markers and to watch out every step along the route.

Everything was fine with me until about 3km into the Kg. Kemensah jungle.I stopped to take my salt stick as planned but was shocked when it was not in my waist pouch.

That truly made me worry because the muscle cramp would be a very high possibility to hit me without that.At that point, I just decided to continue and to prepare to manage it if that is gonna happen later. What I did after that was to keep myself hydrated enough with water at each WS after that.

The route was not fun at all.The uphill and muddy route awaited us the moment runners entered the trail route. Runners were reminded during the safety briefing be extra careful to while dealing with the route that is also used by ATVs.

Honestly, I don't really understand the meaning of technical or non-technical routes for trail running but at KOKK, if your lower body muscles and joints are not strong enough and not careful with every step especially in the dark, you will  surely struggle all the way physically and mentally.It is also a very dangerous route with risks to fall at anytime.

So, when rain finally came, I need to be super extra careful and cautious with every step because the route became more muddy and also extra slippery.I can slip and fall easily at uphills route and even more dangerous during the downhills.

At many stretches of the route, I had to truly balance myself on the very narrow,muddy and slippery surfaces to move at the middle or at the side especially during downhills.Overall I had little problem in dealing with the uphills and uphills and that contributed mainly from the strength workouts for  my knee and hip during the build-up to this run.

After about 8km, started to fell some signs of cramp at my right thigh and I started to slow down a little bit to ease the mild muscle pain.I just prayed the pain doesn not develop further.I stopped few times to rub and press that part of my muscle and felt alright to continue.

Not long after that I started to feel another muscle pain or sign of cramp at my calf of both legs.This was the time I felt so pissed of with myself because I knew I have prepared 3 capsules of salt stick in a small plastic when did my final check a night before and how could I miss it???!!!

Then there was one stretch of the route where we had to cross the shallow river in the rain and that cooled my calf muscles which also eased the pain a little bit.

At 18km route U-turn, I took a longer break to relax and to manage the pain that hit me earlier.Then I continued cautiously and tried to manage the muscle pain and to prevent it to turn into a truly muscle cramped.

I walked and run much slower and hoping I can stay that way to the FL. I knew that I need to be more careful with the more slippery and muddy trails along the way due to the rain.

I started to take some photos and made short videos at the U-turn when the surrounding started to become brighther in the jungle.

When I thought everything was manageable, my most feared thing during any run which is the muscle cramp finally hit me at 12.7km.

I had a misstep that almost cause me to fall at the downhill stretch.

My reflect to balance my body to avoid from falling caused sudden shock to my calf muscles. Instantly that resulted into the cramped muscles at the calf of my both legs.In that split seconds, somehow I managed to control my body to go down with my back while screaming in pain.

I could  not see anyone in front of me before that happened, so I just lie down and tried to manage the pain by keeping my legs straight.Then I brought my upper body up,held my foot my hands and pulled it towards me.It was not easy with such painful moments but by keeping my cald and thigh muscles in that stretched condition helped to ease the pain slowly.

While I was doing that,suddenly one male runner stopped and asked how was I feeling.Instantly I can recognize his face but could not recall his name.We ran together at Perlis Marathon earlier this year.

When I told him that I had muscle cramped, he  quickly offered me salt stick.

I thanked him so much for that.It should be able to make to feel better for the remaining part of the run.

After that, I told him that I would alright and he  can continue his run.I stayed at that spot for few more minutes and then get myself up to move on to finish my run.The experience of dealing with muscle cramp twice before truly helped me to calm and get back on my feet.

Then, I just walked along the route more carefully to avoid any more misstep.

I felt it was a very long walk from the spot the cramp happened.Within about 5km left to go after that, my ultimate was just to ensure I can reach the FL.So, going through the uphill and downhill stretches for about 3km before reaching the road surface again gave me new experience of managing the pain caused by the cramped calf muscles.

One thing I could notice if I am not mistaken was, I could not find any isotonic drink provided at all water stations which could have helped me to feel better or even to prevent the cramp.Only plain water with some meals provided at all water stations and hot  coffee at one water station towards the end of the off road route.

Among the lesson I learned is once I have got my calf muscles cramped, I could not run along the flat and uphill routes but still could run slowly at downhill route.

Once I realized that, I started to run again whenever I reached downhill stretches although I still felt a little bit pain initially but not as painful as when I tried to run at flat and uphill stretches.

Gradually, the pain started to disappear and by the time I reached the tarmac road surface again, I feel everything was alright again with my calf.However, I did not push myself further to run faster or to rush after that to avoid any risk of cramp again before I can reach the FL.

At about 14km, I met one runner from the same 18km category but much younger than me who came from behind.When we started to chat, he expressed his utmost frustration about what happened to him at the U-turn.He looked  very angry and dejected as well when we walked together.

He told me that he was at the second position when he reached the U-turn but the crew who supposed to give the ribbon was not there.When he asked another one crew, he was told to continue running and to make the U-turn later.He was confused but continued for almost 3km until realized runners who were along the route with him were only 30km runners.

Then he turned back to the 18km category U-turn point and to find out that the crew with the ribbons went to answer the nature's call when he arrived there earlier.He said after that he broke mentally and unable to maintain his pace and keep the composure to race.

Then he continued to share how much efforts he had put to prepare for the event and again, I saw him in a very angry mode while talking to me.From what I saw and heard, I know he is a competitive type of runner and I can understand his frustration when such incident happened to him.

For few minutes, I just listened and let him release his feeling at that moments.Once I had the chance, I advised him to calm down and try to keep himself safe to the end at least when I saw him almost slip for few times while he was talking to me.I said to him that what happened was unfair but he must manage it well and to be wiser and stronger in the next event.I suggested him to lodge an official complaint to the organiser once he reached the FL.

Then after he became more relaxed, I told him to continue and calm down to stay safe because the route was still muddy and slippery.He thanked me and then slowly be disappeared from my sight while I continued with my slow run and walk.

All crews at some of  the water stations and checkpoints along the route were very nice too. I saw they were very helpful and keep encouraging runners to keep going.Still remember the station where they encouraged me to relax first and drink hot coffee when I arrived.The coffee was nice too!👌😁

I felt much much better when I arrived at the last water station just before entering the road surface again.It was about 3km more left according to my watch and I was ready to run again after that.At this stage, the rain has already completely stopped and the surrounding was very bright.

The pain at my calf  has almost disappeared and only felt some typical discomfort at the lower body muscles and also slightly mental fatigue.It was only 18km trail run and despite I have finished a 30km trail run before, the challenges faced at this event was very different.

It was drizzling for most of the time including heavy rain for few km after we entered the jungle areas of the route.The route was so muddy and slippery all the way and much tougher and more dangerous when passing it.

I think my intensive lower body strengthening workouts few weeks before truly helped to remain firm in every step.The route really tested the strength and endurance of my knees and hip.Thank to Allah that I did not fall even once throughout my run from the start to the end.Only had few  near misses especially at some downhills.

The feeling was much more relaxed when I started to run at the normal road surface again crossing the small two-way road in Kg. Kemensah to the FL at the community hall. 

Did not meet that many runners along the way and   only bumped into a few of them in front of me and those who overtook me during my slow run.Had a chat with one 50km runners and a  fellow 18km runners along the way as well. A small  group of cyclists offered us to join them to eat durian at one spot along the road side but I nicely said no to them.

When the distance reaches almost 18km,  I still did not hear or see any sign of the FL yet, I knew the route would be an over distance route again for me. Like at Pasir Salak HM this year, events that bro Arman Arshad organised memang saja2 nak kasi runners extra mental test kot...🤣🤣🤣

So, after I crossed the 18km distance with another 18km runner, we bumped into the runner who stopped and gave me the salt stick.I thanked him again and we had a nice chat together for a while before he continued to run slightly faster and disappeared from my sight.

I have crossed the 19km distance when I started to hear the sound from the PA system at the FL area.Finally, I crossed the FL with the distance of 19.63km in 3 hours 40 minutes according to my GPS watch.

Whoooahhh!!! What a run and finally I can call myself one of the kings at Kg. Kemensah that day!👌😁🤣The feeling was so amazing!

Bumped into some friends once I have received my medal at the FL and then I quickly went to refuel my body with water, fruits and meals provided by the organiser.I could spend time that long because I had to go back home to prepare for my long drive to Kulim for work after that.

Only able to meet and took photos with some friends after that although I wish I could have stayed longer to mingle and chat with them.

During my walk to the car, bumped into few more friends and took photos with them.

When I opened my car and to sit down to drive, the first thing I saw very clearly was my salt stick capules in its plastic on the front passenger seat!😖😖😖😭😭😭

How could that happened?!!! ...but is had happened and it took me few minutes to laugh at myself before I started to drive home🤣🤣🤣.

Key lessons learned  at KOKK 2019?

1.Check, check and check again my important stuff to use during the run before the FO🤔🤣.

2.The fun in trail runs is nothing like typical fun runs on the road surface👌😁

If your body is not well prepared for it,the fun of off road running and reconnecting with the natural surrouding and surfaces will turn into a disaster at any point along the route.

3.Lower body strength workouts in the build-up to the run will help a lot during the run especially at uphills, downhills and slippery routes.

4. I don't need to use the bladder with water attached to my hydrabag for 30km and lower trail runs.Water in two tubes and refilling at water stations is enough for me.I reduced some weight to my body while running.

5. Bring all items as listed by the organiser as the mandatory list because that is for safety purposes.

THE FINAL NOTES.

Other than the cramp, overall I believe I had at good run and an amazing run for my first participation at this event.To me, it has lived to the hype and expectation in term of challenges offered for trail running enthusiasts. For 30km, 50km and 84km runners at KOKK 2019, I have only one word for you...INSPIRATIONAL!

Congratulation to all runners and Team Pacat for the successfully executed KOKK 2019.

Hope to return  for the 18km at KOKK 2020 and to run with the salt stick with me👌🤣🤣🤣

MY FIRST 50KM ULTRAMARATHON ROAD RUN

ROUTE68 CHALLENGE 2019

21 April 2019,Sunday.

My second attempt to finish a 50km run after successfully finished 50km at B2E in 2018 in 7:44.

The major different is this one is a full road run while B2E is a 12-hour run in loop at about 2.2km/loop.

Another big difference which to me made this one is much more tough for me is I need to wear full mandatory gears covering hydrabag with 1.5L bladder, reflective vest, headlamp and blinkers.Honestly, I hate running with such gears attached to my body!

The build-up for this run was not that properly executed but my total monthly km from February to March at about 150km/month gave me more confidence to finish it.Strength workouts were obvious routines that missed in the build-up as well due to my new work routines that limited my time to be spent at the gym.

However, I added additional downhill drill into my regular weekly runs to run faster with proper techniques at downhills because I knew that would be apart of the route from Gombak to Genting Sempah and then to Janda baik.It is because without the strength workouts, most likely I would only walking at all uphills along the route especially in the second half of the 50km.

Overall, I was mentally prepared for the run and my goal was just to finish it under 8 hours and under 7 hours would a bonus to me.

One more thing, I have never run at any part of the route before this and as always, I did not really study other stuff like elevation etc. other than to confirm locations of  water stations and the spot to pray. My plan was just to unfold everything on the event day and to manage its challenges accordingly.

For the energy supplement during my run, I used 4 sachets of Maxone Plus supplied my friend Azuri FX after it worked well for me with 2 sachets only during my FM run at Twincity Marathon in January.Then I prepared 4 capsules of salt stick for the cramp prevention.

HOW I UNFOLDED MY FIRST 50KM  ULTRA MARATHON ROAD RUN AT ROUTE68

0-16km+

From the FO and still dark.The route where I had zero idea on what I would have to deal with.The plan was to run in pace 6-7.Did that until about 10km after the stop for Subuh prayer.I knew that I was running along uphill route towards the CP1 at Genting Sempah but did not really feel it because the body was still fresh and enough energy left.The ambient also helped a lot because it was cooled with wind blowing my skin at some stretches.

After that I started to realised that the route was like never ending uphill although visually could not really see the elevation in front.

Reduced to pace 8-9 until about 15km where the surrounding was brighter and visually my eyes can see the uphill route the I was running.I did not want to keep pushing further  to avoid  other potential problems and challenges to my body along the route in the next parts of the run which I did not know what to expect yet.

So, when I reached the 16km+  at Genting Sempah, it was the top of that uphill  stretch which is just before the CP1, I still felt good and relieved.It was mainly because I knew, the first hardest part was over.

From the earlier part of this stretch, I started to see runners from other categories running from the opposite direction and the number is getting more as I was running further.What I saw mainly their headlamp light  since it was still dark at the beginning.

CP1@16km+ 

From the CP1,then a short downhill route in less than 1km to reach the CP1 with rehidydration and refuelling supplies provided.Bumped into the seasoned veteran runner Azman Ali who was already on his way back from the opposite direction.He did manage to give me a very quick advice on what to expect and what to do next for me.Thank you bang Man and it truly helped after that.

No complaint about the supplies at all.Stopped to refill my water supply with rose flavour cordial and isotonic drinks.Still not using my 1.5L plain water in my hydrabag.

At this point, I felt refreshed and also eagerly ready to continue because roughly I knew what to expect from that CP1 to the CP2 where the U-Turn at 25km and to mark the half way of the distance.

Saw some familiar  friends who were not running but came to support and cheer fellow runners here among them were Haqeem Leslie Jerry Arina Mohd and others.

I also saw brother ET Tey was taking photos at  this CP and captured few of mine too.

CP1 to CP2@25km

I expected the long downhill route all the way where I can reduce my pace to pace 6 and 7 again.The strategy that I came up with during the break at CP1 was make as much buffer time as possible to the next about 9km distance along the downhill and some flat stretches to CP2 because I knew that I would not be able to run that much during the return trip😁.

Crossed the big signage at the junction to Kg. Janda Baik but decided to take some photos at that landmark spot on my way up later.

Then I reached at the 21km or HM distance and I was at 2:47 which was still far from the 4:30 COT at CP2@25km.I maintained the pace 6-7 as intended except for 2km at pace 8 where I stopped to take photos and short videos and to rehydrate.

Made my first IG and FB post at the route with photos and video that I took.

At CP2@25km U-Turn.

The feeling was still awesome!I did not feel any sign of cramp and muscle and joint pain at all.This truly gave the boost to finish the second part of the distance and also within my 7 hours target.

The atmosphere here was like a mini gathering after the FO where most faces were still smiling and some were having quick chatting while refuelling and rehydrating.I took that opportunity to cool down and refresh myself and spent longer time than at CP1.

Took some photos and made a short video here as well😁😁😁.

25km to CP3@33km+ @ the last CP of 6:00 COT

It was the hardest part for me that finally came and I need to deal with it.I tried to relax and to reserve some strength for the last stretch of the route from about 17km after from the last CP.The downhill and flat stretches to the finish line.With the downhill run training that I did, I was confident that I can run at pace 7 all the way.Therefore, I was just walking and mixed with some slow runs from CP2 to CP3.In the same time, I started to walk and run facing runners from the opposite direction to CP2.

Did not miss the chance to take photos at the Kg. Janda Baik signage and coincidently, my nice FB friend Chee KJ captured in my selfies as well😁😁😁

Along this route, I clapped and cheered them to lift their spirit to keep it up especially when I saw some familiar faces who are my real-life and socmed friends.

Had the opportunity to have short chat with some friends in the same time while we were running and walking together as well.Among them were Mohd Almi    Alimran Awang and few more who I have never met before and could not recall  their names now.Some where along here, another friend Dean Rahman also overtook me while I was walking.

Some of them slowly disappeared in front of me when they continued to run and I stayed walking.

Still  feeling relaxed because I knew I had enough buffer and no reason to waste my energy at the uphill stretch.

The 2-way road became busy at this time as well with vehicle drivers, motorbikers and cylists started to share it with us especially from the Kg. Janda Baik junction to Genting Sempah.

The surrounding already bright and the heat from sunlight started to be felt at this stage.However, the shading effect provided by trees along the route made it felt less disturbing to my slow run and walk along the road until I reached the final CP!.

CP3(Final) @ 33km, Genting Sempah again.

It was not as busy as the first stop.Most of runners whom I bumped into here truly showed the the need to have a break to recharge for the final stage of the run.Another 17km to go and after a short uphill, then will the very long downhill all the way to the end.

At  this stage,I truly believed that I was still within the 7 hours time to finish my run.I spent quite some time here just to get myself to be truly refreshed and reenergised with my body was still feeling very good to continue.The idea after that was to run as much as possible and maintaining it at pace 7-8 at least along the downhill to the finish line.

Took some photos and made the last short video here.

CP3 to the Finish Line.

Walked to the top of the short uphill and I bumped a FB friend from north Khairul Azrin Thajmy.We had a chat and also informed about another ultra running event that he involved to organise in UUM.

Then I  saw a familiar face Mohd Fadzly Abetorai who was  there just to cheer runners at the end of the uphill.He took photos of us too with his smartphone.

Then, finally I arrived at the much awaited downhill stretch and I was ready to run again. Not long after I started running again, another friend Udin Musa arrived from behind and overtook me.

In a few km after that, I saw Dean was in pain in front of me.When I stopped and asked, he said he was alright and just need a break for a while to continued.I continued and prayed for him to be able to continue too.

Bumped into more runners in front later and as what every runner will always do, we encouraged each other to keep it because we were getting closer to finish the run.

I managed to run at pace 7-8 as intended and for 1km, I ran at pace 8 from the 33km+ until the last stop for rehydration and refuelling and also to mark 40km has been reached.At this stop, I bumped into Almi and Udin again.

After the break, I continued earlier than both of them.

40km to the FL.The final phase!

I was ready to continue and the goal just to stay at pace 7-8 and surely I will reach the finish line within 7 hours.To indicate my excitement, I ran at pace 6 when I reached 41km and followed by pace 7 in the next 2km. However, when something is not meant to be, it won't for unknown reasons.

Suddenly when I crossed the 43km, I felt some pain started to develop quickly at my right calf muscle and few minutes after that at my left calf.Totally did not expect this because there were no signs at all at any part of the second stage of the distance.

I slowed down and tried to push by ignoring the pain but after I crossed 45km, I decided to stop from pushing myself further because the pain was too much to bear.

I decided to start fast walking and from this time some runners I overtook before started to overtake me one by one.

Then, Almi came and then followed by Udin from behind to overtake me.Next Dean and he looked alright with his slow run. Happy to see all of of them looking good to finish the run in front of me.

My pace then reduced to pace 10-11 and at 47km, my hope for sub 7 was gone because  had only about 20 minutes left.Did not want to push further because it may end up with something worst to me.Instead of taking any further risk , I decided to let the 7 hours goal go and I must finish the run with injury and cramp free only.It is the utmost important because in the next weekend, it will a long driving to run my first FM at Perlis Marathon.

So, it was just a long and easy walk for the last 3km to the finish line where the traffic started to become more busy will cars on both sides of the road.It between I made few stops to ease the pain a little bit until I can continue walking.

At the moments I felt nothing to regret although it started with mixed feelings initially when I was trying to figure what truly went wrong.In the end I just accepted that it was just not my day yet for a sub 7 in 50km.At 47km, I shared my last post at my IG and FB with my not so happy face😓.

At some points in the last 3km walk, I thought the  lack of strength workouts for my lower body especially from my knee and below could be the main cause of the problem. It was very frustrating and demoralizing  mentally. It was simply because at this stage I felt I still had enough energy and strength to run but the pain was too much to bear when I tried to push myself to continue running.

When I was getting closer to the finish line, I saw a group of friends including Fadzly waiting at the roadside and cheering runners.He snapped my photos again when I started running  slowly with a big smile to all of them.

Finally, I crossed the finish line and my watch clocked 7:20.A new PB for my 50km run despite the failure to clock sub 7. I felt much better  compare to my finish at B2E last year because this is truly 100% road ultramarathon run where I need to carry all the mandatory gears all the way while managing my run to overcome elevation and ambient challenges along the route.

I overcame all that despite the setback due to my calf muscle pain towards the end of my run.I can't ask for better result☺☺☺.

I  am also very lucky because the exact moment when I crossed the finish line was captured nicely by the photographer Uncle Chan Wk.Thanks so much uncle😁.

Then I was informed the crew to take my finisher slip in order for me to collect my medal and finisher tee.

At that point and until I collected my slip, I did know that they provided different colours of medal based finishing position in each category.With the 49th place in my category, I was given the silver medal(11th-50th place) and that made it a little more special to me😁.

Then came the best part which was looking for friends and continuing making new friends and to take photos together.

ON WHAT I HAVE ACHIEVED AT THIS EVENT?

Some said I might have better chance to get better time should avoid wasting my time for  photos taking and short videos making.

I know that but that is how I have been enjoying every run so far regardless of distance of the event that I joined.

I won't trade that with anything else because enjoying every run the way I wanted it is matters the most to me.

This time, it was another well executed plan from the start with needed adjustments made based what exactly happened at different stages.In the end, I crossed the finish line happily with no injury that will affect my celebration mode after that.

I am happy with how I managed my run and also how  I finished it.

What I may change automatically in any event with similar distance next time is, I will take the 1.5L bladder away from my hydrabag.

It was totally not used at all and at about 46km when I was dealing with the calf muscles pain, I just discharged the water at the roadside.

With that arrangement of refill stations, the two flexible water tubes placed at my chest of my hydrabag are sufficient enough for me for the on-route water supply to rehydrate.

THE EVENT

Overall, the run was not that tough as I personally anticipated.The route was quite manageable without much problems.It was quite balanced between the uphill and downhill stretches.The additional 8km from the FM distance and it was a downhill route to make it   slightly easier for all to deal with at the last stage of the run.

No complaint at all about how it was organised because afterall, I don't have that much experience with such ultra events yet to make more sensible and specific  comparison.

I was extremely satisfied with all crew members along the route especially at each station and checkpoint.They were very cheerful and helpfull to all runners.

Thank you for the experience and congratulation to the organizing team that day led by the RD Jeff Ooi.Met him as the organiser at B2E and JBU last year but only this time had the chance to have one wefie with him.I said to him 100km is not for me when he suggested I should upgrade to that distance next year😅😅😅.

Not to forget others who came at the venue and some travelled along the route to support fellow runners.Yes, I can feel more the brotherhood spirit within the ultrarunning community after experienced it for the first time last year.

Some of them who I can remember  were Mohd Azmi Muhammad Danny Ikmal Abdul Jabar Jamal Zabari and Izwan Sahari who came all the way from Penang.

I wish I could stay longer after the finish but my promised weekend outing to my children    made me left at about 1p.m. plus.

FINAL MESSAGES AND MY KEY TAKEAWAY FROM THIS EVENT

1. The  about 150km/month total distance for 3 months before April   was enough for me to have a relatively comfortable 50km run.However, I believe my body has been accustomed to running long distance resulted from all my runs since 2015 especially due to my planned and regular  runs to prepare for all my FM runs so far.

2. I need to improve my lower body strength especially at my calf and hamstring parts if I want to have much better and faster run.

3. Ultra marathon is very challenging but I truly enjoy the experience whenever I joined any of its event.Something that I am pretty sure is, I won't be a regular ultra marathon runner in the near future.Something that I may want to try next  is just to finish a 50km trail run to complete my 50km ultra marathon running experience.100km? Sorry, not for me😁

4. I am now officially an ultra marathoner for road runs😁😁😁

Congrats to all Route68 Challenge 2019 runners and finishers.Hope to see you again either I will be as a runner or may as a supporter.

"PREPARATION MAY NOT GUARANTEE ANY GREAT RESULT BUT IT WILL BOOST THE CONFIDENCE TO GET  AT LEAST A SATISFYING ONE"

#runforhealth

#veteranrunner

#route68challenge2019

CAMERON HIGHLAND NIGHT RUN 2019

31 March

21km, FO at 1.00 a.m.

Did not plan to run here. However, when I realised that the date was still in school holiday and I have not spent time with my kids away from Klang Valley other than watching a movie last Monday, I decided to use my rarely free weekends lately with them at the highland.The idea came when I a friend could not run at the event and wanted to let go his bib.Once I saw that, I quickly looked for a place to stay and booked a an apartment.Then confirmed with my friend that I wanted his bib.It was truly a surprise for my family but excited in the same time although my second daughter could not join us this time.

With Ashraf when I collected my bib

Thanks to bro F Ashraf Ismail for helping to take the race pack for because I was worry not to be able to reach there by 6pm. It was fortunate,despite leaving KL at about 11am something, we reached Tanah Rata at about 3pm with the traffic all the way was not as bad as I anticipated.

At the event venue on Saturday evening after we arrived at Tanah Rata

The first time I joined this event and also the first time for me to run at the high altitude route with about 16 degree Celcius temperature as I was told by some friends.With the expected total elevation of over 1000m, I was slightly worry to overcome the uphills with my very lack of strength workouts for my lower body due to my failure to maintain my weekly gym sessions for the last 3-4 months.However, I took that as the challenge for the route and for the first time I will run with a long sleeve inner body tight due to the expected very cold and freezing ambient during wee hours.So, the plan was just to run under 2:30 and will try to maximize every downhills at pace 5-6 because I know that the best I could do at every uphill would be only at pace 7.

For the first time as well, I had to run with a headlamp which is the mandatory item as informed by the organiser for each runner for safety reason.I bought one about 3 years back for an early morning hiking but did not use it since then.When I opened the package a night just before the FO, only to find out it was quite big and I knew I won't be comfortable running with it.Then, after I shared that at my FB page, my friend Aznizan Mohd Ali notified me that he had one more extra smaller one that he can let me to use it.I quickly said yes and agreed to get it from him before the FO.

I spent some time with my family in the evening at Cameron Lavender Garden because it was my second daughter's wish to go there.Then we had a dinner before returning to the apartment for me to have a short sleep at about 8pm.'

 Family time at Cameron Lavender Garden 

Left to the venue at about 11.30pm in my car although initially I just wanted to walk.Reached the event venue few minutes after that and bumped into some friends, took photos and chatted with them while waiting for the FO time. I truly believe I made the right decision to wear the inner long sleeve tight and wore a vest for that night because it was quite cold to me.It was little drizzling as well just about before the FO time.

At the venue before the FO

Honestly. I was very anxious and also nervous before the FO and all the chatting with some friends truly has calmed me a lot. Each participant was checked by the crews on duty on their headlamp before they were allowed to enter the FO area.

And finally, we were flagged off!

It was a very slow run in the packed crowd along the  small road to leave the field and then to the normal road surface. Again, I did not study the route and what I expected was just a lot of tough uphills and also downhills that I can make up my lost time at all uphills.

More drizzling came just after the FO and after about 300m, there was the first uphill.It was almost pace 7 from pace 6.Then the uphill continued and I was just tried to keep running slowly managing the route with pace 7 when I reached 2km mark.Then it came the downhill and will my legs were still fresh, I ran comfortable at pace 5 for the next 2km.I skipped the first WS because I felt still good to continue in the cold and lower humidity ambient. 

Then, there were mixed of uphills and downhills until runners reached the Brinchang town between 8km and 9km.I was happy because I still able to maintain my pace according to the plan.Pace 7 for every km that has some uphill was the best I could and if really want to improve on that, strength workouts to strengthen my lower body joints and muscles are what I need to do with some discipline again.At this stage and age of my running adventure, I have been quite comfortable with my breathing, steps and cramp and hydration controls while I am running.On top of that, I do enjoy more of my runs now either my regular solo/group runs and at events.

Surprisingly at 10km of the run, I still felt very much fresh and the typical hot and humid during night runs at Putrajaya and KL areas was totally forgotten.From 9km to 10km and then the U-turn, was actually the route from Brincang Town towards the KEA Farm market that very challenging uphills and nice downhills to me while cruising the route duirng the wee hours.However, at the hald way of the 21km at this stage, I still felt very nice and fresh to keep running despite take much much lesser water at each WS.

Yes, it was truly a different type of experience.At that time and moments, suddenly I was thinking how would feel running at places such as Tokyo and other countries. I felt less thirsty and also much more comfortable to run at every step. Now I understand why so many runners clocked their PB time away from Malaysia at countries with cold weather and low humidity ambient to run.

There was the final long uphill route between the after 14km and 16km where truly need to push myself.Then 21km runners interfaced with 10km runners who made their U-turn.

After that, the remaining distance was all about downhill route before the final short uphill just about 1km something from the FL.

For the overall route, other than along the main roads at Berinchang town towards KEA farm market and the final stretch to the FL, it was quite dark and having the headline worn by all runners was very helpful to make the road surface more visible for the eyes. It was the best decision by the organiser to make the  headlamp as the mandatory item for safety purposes along the route. It was a night run anyway. and expected to be dark at some areas along the route.

Despite it was dark mostly along the route, there were enough water stations and water suppy provided for plain water and isotonic drink. Also sufficient traffic personnel and crews available at each turn and junction to guide runners .

Finally, I finished my run in 2:19 which is within the targeted time and I could not ask for a better result than that.It was a challenging and exciting experience to me that night.One of the main reason is I have never thought one day  I will run and finished a  HM run at Cameron Highland.I must say that it as a quite comfortable run for me as well as I did not face any difficulty at all from the start to the FL.

It was also nice to meet some running friends again at the event before and after the run at the venue and to take photos together.

With friends after I have finished my 21km run

It was a very well organised event and it has made it into my highly recommended event lists for me personally and for others.Everything was smooth and easy for me from the time I reached the venue and until I left at about 4am to return to the apartment.

The best part for me at this run is the opportunity to experience running with the cold and low humidity ambient which is quite unique because we could not get is most running events in Malaysia.The elevation of the route also provided extra challenge for runners to overcome.

It was another great first time running experience for me and an awesome weekend for my family as well which made my last minutes decision was worth it!

To come back to run here? Surely yes next year...In sha Allah.It is not a regular event to join elsewhere in Malaysia and well done to the organiser for the such great time and experience!

On Sunday morning, I spent some more time with my family at MARDI Agrotech Park before we left Tanah Rata at about 10.30 am. Then a short stop to enjoy a cup of tea with tea plantation scenery at Bharat Tea on the way down to Tapah. We were lucky to avoid the potentially massive traffic after the school holiday at PLUS highway as well and safely reached home at Nilai at about 4pm.

Another great time with my family before we left Tanah Rata on Sunday morning.

MY HEALTHY LIFESTYLE MAKING MY FAMILY HAPPY.

A HEALTHY FATHER WILL ENABLE HIM TO MAKE MANY THINGS FOR THE FAMILY BETTER.