MY FIRST 30KM TRAIL RUN CONQUERED AT JANDA BAIK ULTRA 2018

Event: Janda Baik Ultra(JBU)
Date: 21 October 2018
Venue: The Red Cabanon, Janda Baik, Pahang
Category: 30km Men Veteran.
Flag off time: 7.00 a.m.
Cut off time: 8 hours.

BACKGROUND

It has been my long time dream since 2016 to run above 20km trail run after I ran at few events in 10km and 15km before that but still to make the time for one after that until the whole 2017. So, when I finally able to make it at JBU this time, I felt so excited and thrilled on how my first attempt to be unlocked at one of the toughest trail events as what was told to me by some runners.In the same time, there was some nervousness mixed with some confidence that has been build over time through my regular runs and strength workouts and  since I registered to join this event in 2 March 2018.

My time at the toughest trail event that I participated so far, the 15km hilly route at Bukit Kiara in February ended in 3 hours 29 minutes. So, I guess it was quite  realistic for me to expect to finish the 30km at JBU between 6 to 7 hours. The other option was to utilise the time given to the maximum which is to run and finish my run just before 8 hours.

THE PREPARATION

The main focus on my preparation for this run was more on building on more strength and endurance for lower muscles and joints of my body especially my ankle and knee. I know that  the strength of my lower body is very important to enable me to keep climbing and managing my move at downhills and uphills of JBU route.

Collected my race pack at The-Curve on 7 October 2018.

With the lack of time and opportunities for me to have my regular gym sessions for weight lifting and other knee and gluteal muscles strengthening workouts in the last few months, I opted for some trail and hiking activities to compensate that. In September alone, I did hiking at Bukit Melati Nilai, an about 14km LSD run at Bukit Kiara and climbed to the peak of Gunung Datuk as apart of my preparation for JBU.

Then I finished my first 50km ultra run at B2E as the final test of my endurance to build up for my challenge at JBU.Alhamdulillah, I finished all those activities with injuries free although I had a cramped calf muscle at HSN21km on 13 October.

It was also unfortunate that I had to opt for longer rest after HSN21km for me to recover from the cramp and with the rainy season was on-going in the same time, I only managed to have  3  runs from 14 Oct as my final build-up runs to the event day.However, I felt it would be enough and the best part is I was totally free from any injury or pain.

For my gears preparation and due to the rainy season, I bought one Hyper Gear water proof waist pouch for me to keep my phone, power bank, energy gel packets and salt sticks during the run.I also bought one whistle as the another mandatory item as listed by the organizer.

And for the second time, I will use my UD hydration bag and will test it for the first time at an event.My only hope was it won't cause any blister at my shoulder or arm because I was planning to wear sleeveless body tight for this event.

The other additional gear was I used gaiter as advised my many of my trail running friends for the first time and I just bought it on Thursday before the  event.

For this event, I planned for another family outing and I was joined by my wife and two kids to stay at the Happy Paradise Chalet at Janda Baik from Saturday night. I was lucky when the person whom I talked when  she called to reconfirm my stay joined the 30km run too at JBU. I felt so relief when she told me that the event venue is not far from the chalet.

20 October

I had to work on Saturday morning and later had small family celebration for my eldest son's birthday which was on Friday in the afternoon in KL.

Then we left KL at about 3.00 p.m. and arrived at the chalet at about 4.30 p.m. The chalet was very nice with the natural surrounding landscape completed with mini zoo with some animals such as swan, birds, rabbits and horses. It also has the mini pool for adult and children .That really made my family excited especially my two kids.

After we have checked in and had a short rest, I drove with my family looking for the event venue.It was to see the location and to plan on what time should I leave from my room on the next morning. It was close and is within less than 1km.It is just a walking distance for me!

I was glad to see some running friends when I arrived. In the same time I saw some 100km runners were in the progress of their run which started from 6.00 a.m on Saturday. The feeling was so strange, thrilled and amazing in the same time to see the event venue of an ultra trail marathon for the first time.

   
Below are photos with some friends who I met on that day.

Omaysi Dot, 50km runner

50km runners PokSu Adie and Abdul Halim Sidqi

THE STRATEGY AND PLAN

Cramp prevention 

6 tablets of chewable salt stick. Took the first one 45 minutes before the FO.Then for every about 45 minutes after the FO time.

Re-hydration

Plain water in my 2 litres bladder, and Gatorade electrolyte drink in two 500ml tubes of my UD hydration bag. Planned for the water supply provided at the water station to refill the tubes and the bladder if needed.

To wear the hydration bag to run was also something that I am still not used to as well at 30km distance. 

For the running, my plan was to just stay running at any surface and downhill surfaces and will do fast walking for all uphills along the route.

THE 3OKM EVENT DAY, 21  OCTOBER 2018, SUNDAY

I left the chalet at about 6.00 a.m and walked to the event venue. With the anticipated time for me to finish beyond 12.00 p.m, I made the arrangement to have a late check-out with additional payment to the chalet.My thought was I just wanted to have enough rest before driving back home after that.

I arrived at the venue in about 20 minutes and met two other runners during my walk as well.Along the way, we bumped into 50km and 100km runners who were with their headlights running the dark. It was another strange and new experience for me to see that.

Although the crowd seen was not as big and  noisy like typical road run events when I arrived, I still felt the excitement and enthusiasm from faces that I saw in a very spirited and calm atmosphere.

I took the opportunity to meet some friends and made new friends and also took some photos while waiting for the FO time.

Cairel Daniel

Amrul Gan

Abang Mat from Terengganu

Husin

MY RUN

The FO was sharp at 7.00 a.m. and I started to execute my plan. It took me about 500m to get away from the big crown and start running according  to my plan.The route was mainly flat with some uphills with slight elevation only until over the 5km distance.

At the the uphill to reach the 7km was the time I started to take photos and short videos to  document the experiences during my run.

  

  

Then I arrived at a little bit flat route after crossing the 8km. I stopped for  while to take some photos and made a short video.

The first river crossing and to reach the 9km.Just a small river stream but I started to run with wet shoes and socks after that like others.

Then arrived at Jalan Sum Sum Hilir for about 1.5km stretch just after crossing the 9km.I took the opportunity to run faster along this route before  entering the off road surface again.

Bumped into my friend Muhammad Hafizullah Hasni and Mohd Fakhri Mohd Noor who were running 50km before I reach the first checkpoint number 1.

With Muhammad Hafizullah Hasni and Mohd Fakhri Mohd Noor

The checkpoint number one was located just before reaching 11km at a T-junction.The water supply was provided  once runners reached here and water and fruits supplies provided for returning runners after the U-turn after that.

The downhill to the checkpoint number 1

The true test and challenge for started after crossing the 12km mark. Followed after that was a very steep and long downhill to the U-turn at checkpoint number 2 which was manned by someone who I know, Marzuki Mustaffa. 

I had the problem to manage my steps to go down along the downhill because the stretch was so long. I have to really control my steps using the strength of my knee and ankle for every step while running carefully to ensure I was not too fast the will cause me to slide forward due to my body's momentum and gravity. This is the skill that I need to learn because I saw some runners were able came from behind me and ran faster to overtake me along the downhill route. 

I think we were lucky that it was not raining which can cause the route surfaces to become muddy and slippery.The long downhill stretch was from about after the 12km and reached the U-turn just before the 14km. Along the downhill stretch I started to see faster runners came back from the  opposite direction and running through the uphill. After the U-turn, runners have to overcome the uphill along the same route. This truly tested my lower body strength because it was about about 2km-long uphill stretch to deal with.

The uphill after the U-turn at checkpoint number 2

The true test of the strength of my lower body muscles and joints started to be tested here. Truly need to push my body with keep up with the fast walk as planned to  go through the uphill route.

This was the time I can see faces from both directions of the route. The time to see the  moaning and groaning faces among runners on their way up and the struggle of runners who were on their way down.

I tried to stay calm and motivated up by keep smiling and cheering other runners at both directions. I called their name to to cheer them up whenever I saw faces that I can recognize along the very challenging part of the route. At that moments, I thought it was the toughest part of the route but unfortunately it was not. There were more to deal with after we crossed the checkpoint number 1 again after that.

Then I reached the the checkpoint number 1  again with the water and fruit supplies after the checkpoint number two. Portable toilets also provided at this junction and I took the opportunity to ease myself here too. Had the chance to ask one of the crews to take my photos at the checkpoint junction as shown below.

When I continued, I bumped into one lady Chinese lady runner.

We ran and walked together along the uphills and slight downhills after that.While we were chatting, she told me that she had the DNF at the half way last year and returned this year with the aim to finish it.

I told her that she was fast and still in the top 10 position among women because at the checkpoint number 2 before I heard the crew Marzuki mentioned and recorded in his form that only the women runners  ranked number 2 and 3 just passed about the same time with me. 

I saw the ranked number 2 lady just before I arrived at the U-turn checkpoint and the ranked number 3 lady arrived about the same time with me. After that I did not see that many women runners passed me and I told her that could be an added motivation for her to finish the run stronger. She was surprised to hear that and we continued running until I left her not long after that when I started to run again faster at the downhill.

Ops! ...but I was lucky!
Almost going the wrong direction entirely and lost between the 19km and 20km when I could not the the turn left signage and just followed the right direction when I was on the the downhill. It was because I saw one mountain bike rider turned to that direction. Lucky other runners  arrived at the same turn from behind saw that I was heading to the wrong direction. They screamed at me from about 300 meters and told me to return to the right direction.

At 20km and still under three hours.My clocked showed at about 2 hours 40 minutes and honestly it surprised me. Still remember my time was over 3 hours for a 15km run at Bukit Kiara in February. It boosted my confidence that I can finish the run much faster than I initially expected because at that stage, my body still felt good with zero pain or signs of cramp felt.

Then I bumped again with Hafizullah  who was still on his way to finish his 50km at about 22 km.

At between the 23km and 24km, drizzling started at this stage if I am not mistaken.

Runners arrived here for the second river crossing at Sungai Berus. Here I bumped into the lady runner that I saw ranked 2nd at the checpoint number 2. She said she had a cramp but I saw her still pushing herself to keep moving. I encouraged her to stay strong and keep pushing since she was still in a good position to get a good placing for the run in her category.

Then I arrived at the longest uphill for the entire route at 24km where all of runners were just walking and pushing ourselves to overcome it.
Until the about 21km, I was still to apply fast walk at all uphills but after that I started to feel how difficult to keep doing that.I felt I did not have the needed enough lower body strength to do that although still feeling energized.
That resulted with slow walk to push my body up from this stage and the remaining uphills.

A high resolution photo I bought from the photographer from Pixeo.

I am glad this moment captured with my natural slow running posture 

while I was along the slight downhill route and it was drizzling as well.

I think I was looking very relax and truly enjoying my run as I was 

getting closer to finish my run.

From the about 25km, I walked,  ran and had a nice chat with my new friend Book Lim Guan from the 24km to about 28km before we arrived at the tarmac road again. I saw him from the time I left the check point number 1  at about 12km. After that we bumped into each again other few more times but just greet each other like I greeted other runners along the route.

With Book Lim Guan

With Shahril Nanyan

With Sheila and Mizan

Then I finally reached at the tarmac road again from about the 28km. Me and Book also bumped into another veteran runner at his 40s who was running his first 30km trail as well at this event just before that.I still felt quite good at that stage at started to run again once my steps touched the tarmac road.Not far from that I arrived at the last stop and water station at a junction where 30km runners to go left and 50km runners to the right. Here water and some meals provided. I just took two pieces of curry puff because my water in the bladder was still available and continued to run finish the last less than 2km of the run.

I gave my best to keep running along the way except at a slight uphill road after I crossed the 29km distance. Somehow, I had some energy left that kept running with the finishing line already visualized very clearly in my mind.

My watch showed I have reached the 30km just before the final turn to the left from the main road and then entered the smaller road to the finished where I ran through few chalets along the way to the finish line. Then I started to hear the sounds from the finish line area and I suddenly I started to increase my speed to go faster.

The very special and unforgettable moments truly started when I entered the open field area and running through the lane where I clearly saw the finish line arch in front of me. I saw few people were waiting to see runners exactly after the arch and as I was running closer I saw the familiar face ET Tey was also there taking photos. 

Photos below show the moments when I was running with no words can describe the feeling.It was so special and beyond amazing and fortunately captured in the sequential photos by a photographer who truly can understand the feeling of runners when running to cross the finish line, brother ET Tey.

The experience of running with my final steps to reach the finish was truly beyond amazing and honestly I have no words to describe it.It was sensational personally when I finally made one of my dreams in running come true. With my two hands raised to straight at my shoulder level like flying, I ran happily to cross the finish and both hands raised to the sky again to mark my first  finish of a 30km trail run.
Yes! I did it and it was a very enjoyable run throughout the 30km distance!
It was also a problem and injury free run too for me and I felt so good to finish it far much lower than the time that I initially anticipated in only 4 hours 42 minutes.

AFTER CROSSING THE FINISH LINE

With the help of the crew at the finish line, I managed to have my photos taken just after I crossed it. Met a friend and also a 100km runner Mohd Fadzil Khalid at this event over there as well. I felt sorry for him that he was injured during his run and could not finish it this time.

Then I walked to the area where runners were gathering after finishing their run.

I saw my friend Dean calling my name as I was reaching the tent to join the crowd. He quickly took my photo and asked me how did I feel when I arrived while recording. That also made my feeling more special with the photo and video to capture that moments. I also felt sorry for Dean when he told me later that he was DNF for his 100km attempt this time.

I called my wife just after I collected my medal and finisher.She was surprised when I told her that I have finished but asked me not to rush to be back at the chalet since our kids were still spending their time at the mini zoo there.

Then I look for a chair to sit and also met my friends and chatted with other runners while enjoying the drinks and meals provided.

Also glad to meet again three lady runners whom I bumped into during the run were among the top 10 winners in their respective category. Two of them personally thanked me for encouraging them to keep pushing during the run.

Then I spend more time chatting with other friends and took some more photos before I left the the venue to walk back to the chalet.

  

Mohd Fadzil Khalid

Arie.The 100km finisher

Wai Ket and also from Nilai.30km finisher.

My new friend Book Lim Guan

  

Dean.The 100km runner

THE WALK BACK TO THE CHALET

It was a very relaxing and nice walk back to the chalet and I bumped into few 50km runners who were on their way to finish their run. It was nicer when I know some of them too and took photos with them.

With the good feeling still very much felt during the walk, somehow something whispered in me that if I can finish the 30km quite comfortably, 50km should be something a realistic goal to achieve too.

However, I did not think too much about that possibility at that time and even now because I just want to celebrate and cherish this new milestone that was just achieved at Janda Baik this year.

I reached the chalet at about 1.00 p.m.

Hanafi Esa.

Ucu Aman

THE TIME TO LEAVE THE AMAZING WEEKEND AND EXPERIENCE AT JANDA BAIK

I am so happy and grateful that my family had an amazing time throughout our stay at Janda Baik.Surely they would be very happy to come back here next year.

After having a short rest at my room, we left the Happy Paradise Chalet at about 3.45 p.m. The another good thing was the cashier at the reception told me that I did not have to pay extra for the extra hours that I stayed as well.What a lucky day for me!

On the way back and when we still in Janda Baik area, I decide to stop to have some meals at the famous Sup Tulang Meletop stall at Janda Baik. Yes! The taste of the soup was really nice and meletop!

THE RESULTS

In terms of timing, it was far beyond my own expectation and so as the ranking.I just feel glad and satisfied to see it.

I used only 3/4 of the total plain water in my hydration bag bladder.I refilled my two water tubes only once at the checkpoint number 1 after the U-turn.

I consumed 4 tubes of energy gel and 4 tablets of salt stick before the flag off until I finished my run.

I did not feel any pain at my muscles and no signs of cramp at all from the start to the end.

THE EVENT

I have no complaint because all facilities, supplies and supports provided were  enough for me to have a good run according to what I personally expected. 

FINAL NOTES

I had a good run and memories captured throughout the entire experience from the time I arrived and left Janda Baik for this event was truly special and amazing!

I was able to execute almost all what I planned for the run with no trouble at all.

I believe what I achieved was not as easy as it may be seen because all the endurance, fitness and strengths physically and mentally that made it possible are from what I have been built over almost 3 years of running. My point here is, we can choose to struggle that may lead us to DNF and we also can avoid it by doing the needed preparation.

Trail running has some differences compare to road running.It require sdifferent types of strength of our  body and endurance level that often more than I need for road runs.

My rough estimation based on my experience so far, the energy and  and endurance level  that I need to finish the 30km is almost similar to what I needed when I finished my 50km run at B2E recently. On top of that, extra strength also needed for my lower body parts such my hip, knee and ankle to enable me to conquer all uphills and downhills along the route.

I guess we were lucky that there was no heavy rain before and during the run because it eliminated the cause of the route to become muddy and slippery.

So, will I make a return next year?

Very much likely and the only question that may put me in dilemma after this is for how many km?