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👌🤣🤣🤣