The Magnificent Merapoh Trail (TMMT) 2017, 70km Race Notes

TMMT 2017 was held on 5th August 2017. For the 70km category around 183 runner participated. It was a looped course where runners had to go from the start line (SMK Merapoh) - check point CP4 all the way to to CP9 before finishing near SMK Merapoh. The route takes runner accross beautiful river crossings, caves, palm and rubber plantations, small villages and few stretch of highways. The overall ascent for the 70km category (officially 65.79km) was estimated at 1363m. Cut off time (COT) was set 13 hours after flag off (4:00 AM). 

The race also served as a platform to spread awareness on the ongoing conservation initiatve, Save Merapoh Caves.

More info on the race at https://www.facebook.com/runningproject/

plus

http://runningproject.asia/

and on the save merapoh caves initiatve

https://www.facebook.com/SaveMerapohCaves/

Pre-Race

1. The thought of running in/close to Taman Negara, going through caves, made me signed up for this race. This race is one of the iconic ultra races in Malaysia. For this race, I wanted to properly pace myself and not bomb downhill trying to catch up time like I did in Cultra. The goal was to run as much as possible and spend little time idle. Again, only 1 day taper but rested well after cultra and weekly mileage was not that much. So, went into this race feeling a bit better than I did at cultra.

2. Traveled on Friday, bought some food and stuff, collected the race pack and went to put my stuff inside the dorm. Went for the briefing and then KFC, carbo loading with some friends. I planned to sleep around 9PM and wake up around 2AM only for me to fall asleep around 12AM and constantly waking up in between. Maybe I was nervous or maybe I'm just a light sleeper. The dorm conditions didn't help either. 

The longest run ever and all in the magnificent merapoh trail. I visited Taman Negara twice (kuala tahan) and the thought of running  in (or close) to one was exciting which made me signed up. The caves and rivers were jaw dropping and seeing these huge limestone (is it?) boulders on the run was surreal. Not to mention raw jungle and all of its beautiful contents. Awesome organization involving the locals and I had a pretty decent run. No major issues. Congrats all finishers and organizers. Special thnks n congrats to IM gang safzan, rbj, maman and running gang piji, awi, wan and chin for the company and assistance. All of these made the weekend much more enjoyable. Next up, the big dance.. TMBT 100k.  62+km (underdistance) 8:01:17 1700m d+ Photo: Cik Arnab En Kura2 FB dan Kakironda (awesome job guys) #tmmt2017 #savemerapohcaves #trailrunning #run #nationalpark #tailwindnutrition #byebyehandphone

A post shared by Hafdzuan (@hafdzuan) on Aug 6, 2017 at 9:42pm PDT

Race Day

(Honestly, I can't remember the order in which i passed through these sections. Caves, rivers etc. So it might be a bit jumbled up).

3. Woke up around 1:50AM and decided to just do breakfast. Same race morning routine, same result. Good. Drove to race site, parked my car, met with friends, warmed up, chatted and at 4 AM sharp, we're off. There were fireworks and people were just happy and it was great start. The lack of sleep didn't seem to effect much with the help of coffee.

4.  The first part was on tarmac and I do feel like I could go a bit faster. I let my legs naturally settle into a sustainable pace. I was warming up and although slow, it was early in the race so I accepted the pace. I was moving and slowly passing people. Arrived at the first CP (CP4) and they were serving coffee in a small cup, just nice to help wake you up. Apart from coffee, I had a toilet break and went off without taking anything other than water. Then moments later we were in the trails and the fun stuff began. It was pitch black and I was just following blinkers and guided by other runners in front. We were actually climbing small waterfalls and it was slippery but so much fun. Then it was a bit of trail and then a river. This time quite deep. This is exactly what I signed up for.

5. I tried to wade the river going a little faster. I gained momentum and just maintain the speed I was going and ended up at the front of a small group. So there I was, having to make decisions on where to go. At one point, I observed that there were two way to go , left or right. I went to the right and immediately dunked myself in the water up to neck high. Seeing I was struggling in the water, the runners behind me gingerly went to the left where it was more shallow. I learned my lesson and proceeded the rest of the way following others while chuckling at that funny moment. Wanted to go fast but ended up losing more time swimming in the river. 

6. By the time the 1st river section was over, it was runnable trail section. I can't recall what happen at CP5 or how I got there. Then went into some road section in the villages and CP6 where there was a surau and I stopped for subuh prayer. I also changed my socks which was soaking wet. Got some food and really refuel. I wanted to step it up a bit after halfway. So from CP6 to CP7 I increased the intensity and ran the short hills and powerhiked the long steep hills. It was a mix of trails and tarmac and at one point we had to cross the highway which btw totally ruin the landscape of the whole area. 

7. Can't remember whether the cave were before or after CP7 but we all had to go into one. It was short but had knee high water. The water was murky but I don't think it was dirty water. Saw some runners on the ledge near the wall which looked like a pretty clever way not to get wet. I also think this was around where we had to go through this beautiful river crossing. People were getting selfies and my kids were the first thing that entered my mind. I wondered what they would say and how excited they'd probably be in that moment. I had to wait to climb up the bank of the river. Some decided not to que and made a new path. It was like 5 minutes queing but I didn't mind waiting in such a beautiful place. 

8. After about halfway was when I decided to focus and get on with business. It was on. I was running the downhill pretty hard and kept it steady at the runnables. I refueled both bottles and my bladder. This was a good decision as it feels like forever to get to CP8. It was getting hot and I'm glad I refilled and refuelled properly. I knew I can't f**k up my nutrition if I was going to run till the end.

9. Again, don't know whether if it was before or after CP9 but I continued and we were in another, bigger cave. This was again a jaw dropping moment for me since this was the first time I ran in a cave. I didn't use my head lamp and just use other runners to guide the way. At one point I didn't know where to go and the photographer showed me the way. I was looking around while fast walking but once I saw the cave opening (exit) I concentrated on running again. Getting to CP9 was hard. At CP 9/u turn/last CP I refuelled everything, regrouped, got some food and ran hard again. I was passing runners. I didn't know which category they were but I was adamant to pass as many as possible. These were my main motivation to keep running. I was feeling quite ok but not great, probably just enough to run. 

The moment you realize you're running in a cave. 📸 @actionpixmalaysia #tmmt2017 #savemerapohcaves #trail #trailrunning #ultramarathon #nationalpark #caves

A post shared by Hafdzuan (@hafdzuan) on Aug 8, 2017 at 10:24pm PDT

10. In the final palm plantation I grinded it out. I crossed path with the no. 2 and no. 3 runner while they were going to the finish.Then got on the tarmac but I was reserved on the uphill considering I already ran about 60+ km by then which was the furthest I ever ran. I wanted to get to the next CP not totally bonked and push on the last few kms. I also did not want to get passed by anyone and I knew if I slowed down I'd get passed and that would suck especially nearing the end. There are many races where I would pass people and they would later passed me and I would just buckle while feeling a bit embarassed as well.

11. But all of a sudden I heard the mc. My watch showed about 63km. The race was underdistanced and like all other races my watch recorded even lower distance due to the lost signals probably in the caves or obscured by trees etc. No CP then, just the finish line. I was suprised when I crossed it but relieved to have finished. I did it in about 8:01 hrs enough for a 6th place overall finish. Had I known, I would've tried to go for a sub 8.

Post Race

12. I helped myself to the freshly cut watermellons and coconut water. I can't remember how much I ate but quite a lot. I spent at least 10 minutes eating until I felt better and got back to my car. My phone's display went kaput because it got submegered underwater. Went back to the dorm, shower and clean up/wash my gear. Got back to race site, got some food which was delicious. Hang around with friends and also stayed around at the finishing line while watching other runners complete their journey.

Race Notes

13. Race itenerary kind of went like this:

Friday

09:00 AM: Move to Merapoh

11:30 AM: KFC Lunch at Petronas Genting Sempah

01:20 PM: Friday prayer just before Kuala Lipis

03:00 PM: Race Pack Collection and check in dorm

06:00 PM: KFC Carbo load

08:00 PM: Prepare gear and sleep (sort of)

Saturday

01:50 AM: Eat & prepare/put on race gears

03:40 AM: Arrive, warm up 

04:00 AM: Race

12:10 PM: Finish Race, rest/hydrate/eat & check phone (phone got submerged)

01:00 PM: Shower and clean gear

02:00 PM: Got back to finish line, hung around and eat

05:00 PM: Went to hotel and dinner

08:30 PM: Sleep

Sunday

09:00 AM: Depart home 

01:30 PM: Arrive home

14. The race:

Registration: RM283.60 (including accomodation and admin fee)

Accomodation: RM30

Travel to venue & Race kit Collection: ~5hr

Traveling cost: Conservative estimate at RM0.40/km : 532 km X RM0.4/km = RM215 (plus toll)

Travel distance from hotel to start line: 1km

Waiting for toilet: No issue

Sorting out drop bag: No issue

15. Race Detail:

8:01:17

65km

1,363 D+ (Garmin showed 900+ - wtf garmin?)

6/185 overall

5/140 gender

5/140 men open 

Full results:

http://results.checkpointspot.asia/MyResults.aspx?uid=17036-143-2-123635

Race Comments

16. For RM283.60, I think it was worth it for the experience running the course alone. I think I got what I paid for which was running in beautiful places which otherwise would be impossible. Marking was good, volunteers were plenty at CPs and at at junctions/trailheads. Distances between CP were a bit inconsistent I think. Some were really far and some were spaced quite ok. Don't know whether this was just psychology/mental or it is in reality far.

17. Hydration/nutrition were ok and it had coke not some cheap cola which was good. In terms of food, I found that some were not practical especially if you were racing. But water and coke were plenty and I depended mostly on tailwind. The bananas were huge and I think cutting them down to pieces might reduce wastages but at the same time increase the likelihood of spoiling/oxidizing them. I shared and asked people for some of theirs cause I knew most couldn't finish the whole thing. The post-race food was good but I was wondering if there would be enough for those who finished late. Can't really tell. Rice and the fish which was good. I didn't go to the after race dinner. From what I hear and see it was good with BBQ lambs and all. 

18. The dorm, hmm.. 30 bucks for 2 days was not that great. I wish the organisers would asked those staying in the dorms to bring their own bedsheet and there were also water issues. But there weren't many mosquitos which was my main worry. But I enjoyed the space afforded. I prepared my breakfast outside and drank coffee in the wee morning before the race which was peaceful. Can't do that in a hotel room. The 2nd night I squatted in my friends hotel and slept like a baby. 

19. The course was great. First off, I just don't like highways cause in this race it disturbs the trail experience but it is sometime unavoidable since these roads connect the trails. I don't like them also because of conservation reasons. I know it could somehow help in better connectivity for local people. This is where development goals and conservation goals have to intersect. Seeing that it is being built I assume the local authority already did the Enviromental Impact Assesment on the project and hopefully it does not causes unreversable harm to the surrounding natural areas. We would not be getting that land back. I also don't really prefer running on tarmac in my trail shoes cause it kind of hurts.

20. Now the good stuff, the river sections. I loved it. It feels like a real adventure, sort of indiana jones-eque. I also felt like the kids in the goonies movie trying to find their way to the pirate ship (the reference to 80s movies makes me feel really old). Some rivers were deep and some had small waterfalls which require you to climb over them. It certainly was not "trail running" but those who loves being outdoor would probably loved these. I felt like a kid again. 

Adventure! The goonies.

21. The caves was another great experience. Running in one for me was the premium that I have paid for. You certainly would not be allowed (or if common sense were applied) to run in one in normal circumstances. I was trying not to stop much, so I couldn't really enjoy the view and experience the caves. But it was magnificent. We had to go through many plantations but I think it was ok. Soft ground and all so it's good. The climbs were short and sometime steep. Otherwise they were rolling and most of it were quite runnable.

22.  Did what I intended to do which was pacing and not stop too much. Decided to finish strong and see where I might end up in the rankings and also in terms of finishing time. This race has validated Tailwind as my main nutrition of choice. Pacing wise, I had a rough idea of the pace I was trying to hit. Before the race I developed my own pace chart based on previous races. I adopted the idea from andrew skurka and it wasn't far off from what I have calculated so while it is not entirely accurate it does gives me an indication of my finishing time.

23. After halfway I went quite hard running uphills and bombing some downhills but at the same time managed to avoid blowing up. Proper refuelling, carrying a bladder, regrouping instead of pushing through when I felt like shit was one of the many small decisions that led to a pretty decent finish for me.

24. Looking at the result, the first runner completed the course in 6:47:39. That's like almost a 1h15m gap. This for me was quite ok at this stage considering the front runners probably went blazing at the tarmac and going downhill. I just don't have the speed/endurance. Moving time was 7:42-ish which was quite good which suggest I didn't stop much. I finished the race feeling quite ok and recovered well the following days. Also had no cramps at all which I attribute to proper race nutrition and pacing. 

25. The difference between Cultra and TMMT is quite clear which was the elevation. I struggled on long climbs at cultra and I felt ok in this race. The river crossing also cooled down the muscles. Long climbs and heat is something I'm going to try to address in the remaining (and limited) training period. Glad I did both of these races which totally revealed my weaknesses and also what I can actually do.

26. Kudos for the MC and organizers who were around in the heat near finishing. I also spent a considerable amount of time just looking at 100k runners finishing the race. It makes me question the very definition of racing and competing etc. Ultra running is too long and brutal to be conventionally raced. Based on what I see, to some, it's borderline survival. Same can be said about the 35km finishers finishing close to the generous cut off time. Seeing them still soldiering through the heat to finish was admirable and a bit mind boggling at the same time. This will probably be me at TMBT in few weeks time.

At the finish.... Some had scars and some had scratches, made me wonder about their past, as I look around, I began to notice, we were nothing like the rest (Mountain sounds, Of Monsters and Men) #tmmt2017 📸@actionpixmalaysia

A post shared by Hafdzuan (@hafdzuan) on Aug 9, 2017 at 8:37am PDT

Final Note

27. I came in and did what I intended to do. In terms of gear and nutrition I have a pretty good idea of what to do. I need to practice using poles for the long climbs and also do some hill training and maybe do some of them in the heat.

28. The race was worth the money and time spent to get there. There were a lot going on like rivers,caves, jungly sections etc and time just flies by. It was fun. The objective of the race was to raise awareness on conserving the merapoh caves and to me it served its purpose. I can't stress enough how development if not carefully planned will ruin the landscape and flora/fauna. Plus it also interfere with the natural habitats which houses exotic/rare animals. There are lots of issues like setting up cement factories, the highways, loggings etc at merapoh and I hope we don't have to go through more highways or any unncessary development in future edition of this race. Ironically I also picked up some gel wrappers on the ground discarded deliberately or otherwise. 

29. Next up, TMBT 100k (while biting my lips and closed eyes thinking about it). 

Cameron Ultra Trail (CULTRA) 2017 (55km) Race Notes

The Cameron Ultra Trail (CULTRA) 2017 was held on 22 July 2017. For the 55km category around 296 runner participated. It was an out and back course where runners had to go from check point (CP) 1 to CP7 and back to CP3 before finishing at Tanah Rata. The route takes runner accross Mount Jasar, Sg. Pauh Campsite, Mount Berembun, Robinson waterfalls, vegetables plantations and Boh (Tea) Plantations. The overall ascent for the 55km is estimated at 2,505m. Cut off time (COT) was set at 14 hours after flag off (5:00 AM).

More info at http://www.cameronultra.com/

Pre-Race

1. Cultra = Cold + Ultra. That was my first impression. Cold is good. I had a pretty decent time running in (relative) cold conditions. Went into this race with just a day of taper since I'm currently building for TMBT, so I didn't want to reduce mileage. I accepted that it might affect the outcome of the race but it doesn't matter much since TMBT remain top priority. The strategy for this race is basically choosing my battles. This means, to run the runnables and go as fast as I can comfortably go on the technical/uphills. I also wanted to use this race to rectify few things and experiment.

2. It was the first time I used tailwind nutrition (naked flavour) in a race and I wanted to see whether it worked or not. So far, I did a 20km trail hike/run and it held up well. I also wanted to use poles and hike the climb with them, only for me to find one of them broke while packing the day before. My daughter admitted she over extended the poles. I was quite upset but shit happens and I guess it can happen even before race starts. They were cheap poles anyway (cost me RM30 for a pair) so this was probably expected. I also wanted to really pace myself so that I'd finish feeling relatively ok and hopefully recover enough for a basketball game on Sunday. I was also racing for the first time with the merrel all out crush shoe that I got for RM35 thanks to discount voucher I won from King of Kampung Kemensah 2017 race.

3. Traveled on Friday, bought some food and stuff, collected the race pack and set up the tent at Sg. Pauh Campsite which happens to be one of the check points (CP2). I planned to sleep early around 9PM or so. It was quite peaceful in the afternoon once everybody got their tents up. Had a long chat with a camper who also loves being outdoor. That was nice, talking about other stuff than running and just sharing each other's experience being outdoors. There was also another runner camping and we talked about the race a bit, running and also other races. That night I couldn't sleep too good and kept waking up. It wasn't exactly comfortable, there was a group who were pretty loud and also dogs barking. But I never slept well before a race anyway.

Race Day

4. Alarm/woke up at 3 AM. Boiled some water for the oats+chia seed and had a boiled egg. Topped it off with some coffee. It was a good breakfast due to the cool environment and just the stillness/quiteness. The warm meal plus me moving around and about the campsite helped bowel movement as well. Yes!

5. Went to the car and packed all the stuff I intended to bring including my 30 sachet of 1 scoop tailwind, 2 bars of mars chocolate bar, some salt pills and raisins. Apart from tailwind, I never touched any of the other food I brought during the race. Parked at the event hotel, dropped bag and warmed up. 5 mins before the race, went to the toilet and did some warm up routines but never really got warmed up. It was pretty cold. 5 AM sharp, we're off.

6. The first few km was on tarmac heading to G. Jasar. I started from the back and saw plenty of runners in front of me which based on previous trail races lead to bottlenecks. When we finally arrived at the jungle section, everything came to a complete stop. Some were a bit careful on the steep technical section. So we were moving slowly, starting and stopping. Some runners including me were pretty agitated. I knew I could climb a bit faster. But it was so early in the race and I thought this bottleneck could probably be good for me to really hold back and pace myself. It was a sensible thing to do as it was dark, steep with roots and on some parts we were on a ledge. I'm sure no one wants to accidentally plunge into the dark abyss or face plant themselves.

7. But still, everyone was getting impatient and as if the traffic wasn't annoying enough, my 5:30am alarm went off from inside my pack. I admitted that the annoying sound was coming from me and apologized to those around. Going down, I finally got to go faster and the runners were understanding and gave way. I might have been a bit too aggressive going down but the trail condition were asking for it to be run on. The surface was great, cool, misty and we finally were (trail) running. I thought I might shot my quads but it didn't happen so it was all good. I had to also move quickly because I needed to perform the Subuh prayer.

8. Upon reaching Sg. Pauh campsite I passed the water station and immedietly went to perform the Subuh prayer. I didn't go back to refill to save time. I passed by my campsite and the camper who I had the conversation with the day before wished me well. That would be the last time I'd see him as I found out later that day he'd left.

9. Going to G. Berembun, again, some traffic but it wasn't as bad as before. We were moving. It felt like going up G. Nuang. We were on all fours on some parts. And again, I went down as quickly as I could. Just can't help it. I really enjoy going downhill.  I refill my tailwind at CP3 and was fumbling trying to get tailwind into my bottles. It took sometime for me to ensure every ounce of that powder went in.Once we were out of the jungle it was time for some tarmac climbs. I remember running for 3 electric pole and walking 1. The 3:1 run/walk ratio helped my mind off the climb and provided some rhythm. It wasn't steep but it was pretty long.

10.  I planned to run the downhills after CP3, CP4, CP5 and CP6 and maybe CP4 return and they were a mixture of tarmac/gravel. After CP3 most of it were in the tea plantation and it was cool. We could see other runners. The view was stunning and it was hot but the breeze was nice and it wasn't as humid. I felt like this was when I learned the importance of a cushioned trail shoes. Ouch indeed. The all out crush was very responsive but there was little cushioning and on the tarmac section I could feel the impact it was having on my foot. And, on the gravel section I could literally feel the rocks pushing up both my foot.

11. I was worried the pounding and impact might lead to cramp up but it didn't. This somehow suprised me. Was it tailwind? Was it the shoes? Was it pacing? Was it the weather? I don't know but I'm sure it's a combination of these factors. The pain/soreness was tolerable and I kept focus on moving quickly. Especially on the downhills.

12. At CP7, the U turn point, I had instant noodle and just sat down. After I got my act together I started going again. I felt like I was moving but I was moving slower and was getting passed. A quick look at my pace confirmed that I was slowing down. Probably the lack of sleep and the 1 day taper were starting to take its toll. I tried to keep up the intensity but every time I thought about walking, I walked. So the best solution was to walk/run. And later it was reduced to just walking. I was struggling to enjoy the view and the tea plantation seems endless. I don't know whether I was bonking because it didn't feel like the usual bonk, but it was hard and was one of my low point of the race.

Cameron Ultra Trail 2017 was nuts.It was the longest day run/hike in my life. But I had loads of fun. The race was properly managed and the course was brutal but scenic. Congrats all finishers and thnks to all involved in making this race possible. Official 🏃55km ⌚ 9:31:11 🏔2,200m D+ (2,768m D+ w/elev. Correction) 📷 @kakironda (thnks bro) #cultra2017 #trailrunning #ultrarunning #vert

A post shared by Hafdzuan (@hafdzuan) on Jul 25, 2017 at 6:38pm PDT

13. This continued but at CP5 there were some downhills. I also struggled on the downhills and was getting passed. But I was running or at least was resembling running. But, no cramps. I kept eating at the aid station and making sure I stayed hydrated and even took toilet breaks. All system go it seems. So at CP4, going downhill, I just said "f**k it", I'm gonna run this downhill as hard as I could until it's over. While running I felt ok. And I continued with the same intensity going up the robinson falls climb.

14. Once I got back on the tarmac (CP3), there was about less than 2km to go. I took my time at the CP. I then hurried up and finally walked to the finish. Got my medal and was happy it's over. My first 55km run and in terms of duration, the longest run I ever did in my life.

Post Race

15. Had some meal provided by the organizer and took a bath. Went to get some food at Brinchang and also stroll around Brinchang night market before heading back to rest at the campsite. It rained in the afternoon. Ate some isntant noodle and went to sleep around 9pm. Didn't wait around for the prize giving ceremony the next day because I had a basketball game to attend to, but looked like it was pretty chill via videos on facebook.

Race Notes

16. Race itenerary kind of went like this:

Friday
09:00 AM: Move to CH
11:30 AM: KFC Lunch at R&R Tapah
01:00 PM: Race Pack Collection and pack some food for dinner
02:00 PM: Set up tent
04:00 PM: Dinner and shower
09:00 PM: Sleep (sort of)

Saturday
03:00 AM: Eat & prepare race gears
04:45 AM: Arrive, warm up & sort out drop bag
05:00 AM: Race
02:30 PM: Finish Race, rest/hydrate/eat & check phone
03:00 PM: Shower and went to Brinchang for some (real) food
05:00 PM: Got back to camp
08:00 PM: Quick meal
10:00 PM: Sleep

Sunday
06:00 AM: Pack tent/quick breakfast
08:00 AM: Depart home & breakfast
12:00 PM: Arrive home

17. The race:

Registration: RM314.60
Accomodation: RM12
Travel to venue & Race kit Collection: ~6hr
Traveling cost: Conservative estimate at RM0.40/km : 500 km X RM0.4/km = RM200 (plus toll)
Travel distance from hotel to start line: 1km
Waiting for toilet: No issue
Sorting out drop bag: No issue

18. Race Detail:

9:31:11
55km
2,200m D+ (2,768m D+ w/elev. correction)
31/296 overall
24/229 gender
15/119 men open

Full results:
http://results.checkpointspot.asia/results.aspx?CId=17036&RId=138

Race Comments

19. For RM314.60, I think it was well worth it considering the services provided. The baggage drop was quick, everything was well marked, volunteers were plenty, hydration/nutrition were good. They had this banana chips which was the first thing I consumed upon reaching the CPs. I would stand in front of it and help myself. There were also dates, gummy bears (my daughter would've loved these) cola, 100 plus, water and you could actually see bottles of them. In short, hydration is a non issue. The post-race food was great. An apple, some bread, water and pasta was there. I really enjoyed camping in Sg. Pauh and for RM12 you'd have to sacrifice probably hot shower and maybe a good bed. But I know that in advanced and was ready for it.

20. One thing that I thought was super cool (I'm a noob so this thing is probably the norm) was having the elevation map on the bib. I was planning to do the same myself to see where the climbs and descent were. The bib map was really helpful in planning or in my case "choosing my battles".

21. The course, phew. Where do I start. It had so far everything I came across in an ultra, mountains, tarmac, gravel, stairs, jungle roots, scenic view but no river crossing. The cold weather was probably the draw of the race apart from the view of the tea and veggies plantations (we had to go through one veggie plantation and I thought I got lost). The weather throughout the race was perfect and the trail was almost dry throughout. The start/finish at the huge field was brilliant with all the open space to warm up or do what ever. Parking was good, traffic was good, drop bag was swift, RPC was very professional and the crew were accommodating, always smiling and very helpful. The information provided in advance on facebook and the guidebook was informative and had everything you need to know in them. I do however think that info on total ascent of each CP and also total cumulative ascent would be better instead of maximum elevation as that would determine the difficulty of the section.

22. As far as my race is concerned, I slowed down but didn't bonk. I think when I finally reached CP7 I stopped for some instant noodles. It cooled me down and it was hard to get going again. I was feeling the fatigue and had to force myself to run and when I did it wasn't that bad. I just never stopped for too long at a CP before. I know it's important to stop, do a quick maintenance and asses the situation. But you'd feel the fatigue set in and it's hard to get back going again. But that doesn't mean the race is done. Don't know how I'm going to train for that.

23. But, I did not cramp at all. The main contributing factor has to be nutrition. I had no doubt that eating at every CP and consuming tailwind for most of the race helped. It's just that putting them in the bottles was such a pain. For shoes, a bit of cushioning would be great espcially at the tarmac/gravel section. The merrel all out crush shoes were meant to be used for obstacle races and should hold well in muddy conditions so it wasn't a surprise that it held well on the jungle and technical section. On the tarmac, not so much.

24. This race was like a really long fartlek run. I was experiencing different kind of challenges and it's good to know that I can actually push through them. The suprising part was probably that I was walking quite well the next day and felt ok. My recovery capability seems to improved a bit and that means I can hopefully continue training in a few days time.

25. Looking at the result, the first 55km runner completed the course in 6:41:23. That's like almost a 3 hour gap. The front guys were probably running uphill faster than I was running downhill and I was in awe when we crossed path. These front runners were pretty bad ass running up those hills and I imagine they must be committed in what they do to be able to do that. One thing that surprises me was the amount of time I spent idle. My moving time was 7:46:29. That's like an hour and 45 mins of standing around. Maybe the bottlenecks, the little breaks and the CPs all add up to the final idling time. Surely this is an area I can improve.

26. For TMBT, 100km with around 5,000m D+, I'm just so nervous about it. I was observing 100km runners coming in to CP2 at sungai pauh and even some while I was driving back home and I can tell they were exhausted. Imagine coming down G. Berembun, cold, soaking wet and hungry to a bunch of campers cooking BBQ, singing songs accompanied by music from acoustic guitar and basically people having a good time chatting/laughing. This was probably the best time to ask, why are we running 100km and subjecting our body and mind to such challenges? For everyone that I managed to see that day, they had their answers and they had no doubt they'll finish the race regardless of the many temptations to quit.

27. The runners were not the only relentless ones. The volunteer were very cheerful through out the night. Every now and then I'd hear them cheer runners coming into CP2 and some of the campers would cheer as well. Every time I went to the toilet, I had to go through  CP2 and all the time, the crew seems like they genuinely wanted to be there. They took care of the runners and understood that some of them are in pretty bad shape physically, mentally and emotionally. After cut-off, they were cleaning up the place, calmly and probably as tired as some of the runners. Having seen that first hand was amazing. Huge respect to them. Not forgetting the photographers who were out there taking picture for us to enjoy later. They were at the course, some even on the ground, waiting for runners with their equipment, lenses etc. It doesn't look easy, but they made it look easy. Thanks for capturing the journey guys.

Final Note

28. The race though, was worth the money and time spent to get there. Having seen first hand 100km runners running at night in the rain and also some in the morning got me really nervous. >24 hours of being outside, moving. Sounds a bit crazy to be honest. But I'm looking forward to find out whether I, like all of the 100km finisher that day can endure till the finish.

29. I still have TMMT (70km) to sort out gear issues and pacing. TMMT has less elevation from what i hear (no maps etc. is published yet). This would present another challenge as the furthest/longest run I ever done up to this point was CULTRA. So I don't know whether I can run the entire 70km or the majority of the course and I'm excited to find out.

30. And finally, job well done to those involved in the organization and execution of this race. I'm sure they contributed to someone finishing their 1st ultra/trail race that day. Congrats to all finishers as well. To those who fell short, train harder/better and have no doubt that you will eventually reach the finish line.

Next up, TMMT.

1H2017 Review

I knew I passed some people and maybe negative splitted the race. But to actually see the numbers. So cool.  For those who love their numbers/data. Awesome! http://www.runpix.co/arace11/51/kul17/rp.php #scklm2017 #klmarathon2017 #marathon

A post shared by Hafdzuan (@hafdzuan) on May 24, 2017 at 7:41pm PDT

Prologue

I've been on an eating spree straight after SCKLM 2017. And I'm talking about the good stuff, oily, spicy and lots of it. Maybe it's because I'm genuinely hungry and need all of that food in. Or maybe, subconciously because Ramadhan is near (which explained the food choices). Didn't run at all and did some short swim to move the legs/exercise. I'm just gonna take the week off. Anyway, before the next training block I would like to see how I did. I semi-decided on doing a 100k ultra after Ironman Langkawi 2016. But, I did decide to try and sub 4 SCKLM 2017. After some fun days in the mountains early in training, I was convinced and was set. I needed something challenging/new in the 2nd half of 2017 anyways. This resulted in a pretty mixed training schedule and also results.

Training Summary

1) The goal was to try and run ~60km per week with an average elevation of ~1,000 per week. Stats:

Training Weeks : 26 weeks (27 November 2016 - 21 May 2017)
Goal Avg. Mileage : ~ 60 km/week
Goal Avg. Elevation : ~ 1,000 m/week

Average Mileage : 57.7 km/week
Average Elevation : 854.5 m/week
Average Duration : 6:39:58 h:m:s/week

Max mileage : 80.3 km/week
Max Elevation : 2,974 m
Max Duration : 11:22:38 h:m:s/week

Cumulative Mileage : 1,501.25 km
Cumulative Elevation : 22,217 m
Cumulative Duration : 173:19:07 h:m:s

Training Review

2) Base training went on until week 16 and started to do the fast stuff week 17.  At week 15, managed the best long training run in terms of pace which coincidently was the highest (max) mileage I ever did. Week 20, felt a little shitty and decided to spend a week more to recover only to feel better a few weeks after. Probably forced a lot of running in this period because almost every session felt sluggish. Tried to maintain 60km/week after week 16.

3) I probably dropped the mileage a little too drastically after week 16 to compensate for the increased intensity. The fast stuff were actually short (beginner/entry level speed and tempo workout) and probably could've gradually reduced the mileage. Rests do enhance performance. My best days occur after a short rest followed by a big week. It seems that KOKK was something I needed to sort of kick start the peaking process for SCKLM 17. Actually felt pretty good going in the final week of SCKLM17 which is a sign that maybe there is a thing as too much rest. But the prolonged shitty period around week 20 was probably because of the cumulative fatigued and not enough rest.

4) As far as time is concerned, going into trail takes at least half a day. This is something I need to carefully plan in the future. But you get that vert and time on the trail/actual terrain which is necessary. It also takes a toll on the body since I probably went a little too hard on some of these climbs which probably explained the intenste fatigue experienced around week 11 and also after week 16. I could've probably used the time and be more specific with my marathon training like running long instead of going vert. But hours out on the trails are more fun.

5) But still, in terms of time spent (per week), it was still less than what I was averaging during Ironman training which was around 14hours per week. Speaking of Ironman, I probably manage to cope with the beginning part of training because of the conditioning from training for an Ironman. I wasn't out of it (training) too much after Ironman.

6) I was kind of obsessed with vert because I know it was something I haven't trained for before and will feature a lot in ultras. I was running mostly flat/low elevation type of terrain previously. I enjoyed the mountains so much so that I probably over did it. I also took the opportunity to recce places where I could train for TMBT once I decided that I would try a 100k in 2H2017:

G. Datuk - Good when balik kampung and wanting to get some vert in.
G. Angsi via Ulu Bendul - Going to feature a lot in 2H2017. Love the descent and less people.
G. Datuk + G. Gagak + G. Rembau - Fun but won't be training here much.
G. Nuang - Always a favourite. Marked for 2H2017.
G. Berembun + G. Telapak Buruk - Marked for 2H2017. Quite runnable and less people.
Trans Angsi (Angsi via Ulu Bendul + B. Putus) - Plenty of variation. Marked for 2H2017.
Trans Nuang - No brainer. Also marked for 2H2017.

Training/Racing Comments

7) Basically the first half of 2017 was mainly about finishing an ultra (50ks) and training for SCKLM 2017. Also had some races to get use to the competitive environment which for me was a good way to go beyond what I can do in training. Finished my first 50km and manage to get on the podium for my 2nd which was pretty cool but only to fall short by about 9 minutes at SCKLM 2017. 1H2017 Races:

March 2017 GNU 2017 : 50km, 7:35:15
April 2017 HLTR 2017 : 17km, 1:45:16
May 2017 KOKK 2017 : 50km, 6:46:36
May 2017 SCKLM 2017 : 42.2km, 4:09:17

8) I did however manage to increase my cadence at roughly 170spm so it's not entirely about race results. Cramps has lessen and I feel a lot better running long. I manage to run long consistently every week for around 2 hrs or 20km. Ran 30km long run for the first time in this training block and did my first ultra/longest/highest run ever without any major issue. So a lot of positives there. I would also include doing track workouts in training, varying core/strengthening routine, trying out massages as an achievement because I've never tried them before and they could/would feature in the next training block.

9) Regardless of the positives/ahievements, I didn't meet my training goal (came close tho) of averaging 60km/week and 1000m of elevation. I felt I could've done better and it was something tangible, so it kind of left a bitter taste in the mouth. I am going to try to at least hit & maintain the numbers I aim for next time.

Future Plans

9) Register tune up races (CULTRA 2017 50k & TMMT 2017 70k). Check. Register "A" Race (TMBT 2017 100k). Check. Logistics TMBT. Pending.

10) Diet was my main weakness. Couldn't be consistent with a good energy rich/healthy diet. I put it down to a mixture of laziness on my part and lack of choice. I need to come up with a plan and try to be consistent eating good stuff. But curbing my appetite for those good stuff is also going to take some effort.

11) I feel like I'm in the 30km region in terms of comfortable running which is quite ok because I don't plan to run over that distance in training. Legs still need some strengthening as exposed on those hills/vert in races.

12) By the look of it, I can take in quite considerable amount of mileage but with planned rest. This is quite comforting as I plan to increase my average weekly mileage and peak mileage. I'm also considering double days, back to back days and longer long runs. Track session will continue and I'll be going to spend a lot of time in the trail (duh).

13) I don't think I will insert rests that are too long (either planned or forced) since it will take a while for me to get back to it. However, for me, when I overdid training, fatigue was only felt during low/rest week and it took another week to sort of build up again which explained the extended sluggish feeling. This was the main take away I learned in this training block and one that I often ignore. Tapering for TMBT will be a challenge.

14) Going to come up with a plan for the 2H2017 and incorporate what I've experienced in racing and also training. For now going to take it easy and prepare for Ramadhan.

Standard Chartered Kuala Lumpur International Marathon (SCKLM) 2017 Race Notes

Finished & PB. Those hills at the end tho 🏔😅 42.2km ⌚4:09:23 (Garmin) 📈 279m

A post shared by Hafdzuan (@hafdzuan) on May 20, 2017 at 6:53pm PDT

Pre-Race

1. Got my race kit, got some gels and checked into Quality Hotel on Saturday. Packed dinner from SOGO.

2. In terms of gear, my Skechers 4 Go Run and was the footwear of choice (no choice - my only shoe currently lol). I wore a 3/4 tights with the issued race shirt. 5 high 5 gels (+ another 2 on course) with 5 salt pills.

Race Day

3. Shakeout, breakfast, poop, warm up and baggage drop. I was lazy to get to the pen entrance which was on the other side from where I was so I climbed into my starting pen. The goal was to go under 4 hours or close to it.

4. With that in mind, I executed my pacing strategy. The first 8 km, effort and cadence was good. I was around 5:50 min/km which was a bit off goal avg pace but I know there was still a long way to go to make up for it. I wanted to really get in the groove before increasing the effort. But, then stomach started feeling a bit sloshy after getting some water and gel down. So I decided to run it off to see whether it's just the stomach waking up. At 10km, it's confirmed, I needed to take a dump. I can't be running with all the "baggage" in me so I stopped, offload and ran again.

5. I actually came closest to the 4hr pacers at around the U turn point at AKLEH (or was it duke?) around 12km. So I was not that concerned about my pace but I planned to stop at 15km for Subuh. So I knew I had to later somehow make up the gap to the 4 hr pacers. Once I reached the mobile surau, there was still 15 minutes to Subuh. So I had to continue on. At around 17-18km, I had to take another dump. So that got me really worried and annoyed. If I was breaking 4, it's going to be close because of all the unplanned stops.

6. At around the half way mark, stopped for Subuh. Before I resumed, checked my average pace and it was at 6min/km. And I was like 5 minutes off my split goal time at 21km mark. So naturally, I panicked and decided to increase my effort and try to reduce the deficit. It was too early in the race to attack but I had to risk it. I knew I had to get to goal pace (or the pacers) before the hilly section. But I did reserved some energy for the hills.

7. So, up to 30km the main goal was to reduce avg pace and I was at around 5:49/km at 30km. It was not good enough. Attacked all downhills. As I entered the hilly sections at around 32km I kind of knew I was not going to make it but I still pushed on hoping that I could take advantage of the downhill.

8. At 35km, the hills proved too much for me. I cramped, but not too bad and had to alternate walking/running on the hills. Going down hill, had to sometime stop and stretch the legs. It was demotivating but I didn't give up and just ran as hard as I could. I had nothing to lose at that point. But my form was already all over the place.

9. Nearing 41km, I passed 4 hours. I stopped and walked to the nearest aid station. It was as if I planned to run exactly 4 hours that day. I know I wanted to go close to 4 hours but all motivation and focus I had just went away. I started to think about the aches and pain. There wasn't any incentive for me to push it anymore. So for the rest of the race, my only real motivation to run/jog was to finish the race and reunite with my family. And I manage just that.  

Post Race

10. Walking to collect the finisher tee and medal, my head was down and I was so fatigued. Then my wife and kids were screaming for me by the side of the finisher tent area and that somewhat cheered me up. Met some friends afterwards but I was so tired to hang around so decided to get back to the hotel. But not after I took another dump at the mobile porta potty.

11. So with that, I ended my SCKLM 2017 with my goal quite literally down the toilet.

Race Notes

12. Race itenerary kind of went like this:

Saturday
02:00 PM: Race kit collection/got gels
01:00 PM: Check in & rest
05:00 PM: Recce race site, goof around with the kids at finish line and met with some friends
07:00 PM: Got dinner
08:00 PM: Dinner & prepare race gear/shirt
09:00 PM: Sleep

Sunday
02:50 AM: Shakekout run, eat & shower
03:30 AM: Warm up to venue & sort out drop bag
03:50 AM: Wait in starting pen
04:00 AM: Race
08:10 AM: Finish Race
08:30 AM: Gather myself/cool down
08:50 AM: Poop and get back to hotel
09:00 AM: Rest/hydrate/eat & check phone
09:45 AM: Went to the pool to check on kids
11:30 AM: Check out
12:45 PM: Lunch
02:00 PM: Home and sleep

13. The race cost me:

Registration: RM90
Accomodation: RM222
Travel to venue & Race kit Collection: 1hr  (Quality Hotel, 45 km x 2)
Traveling cost: Conservative estimate at RM0.40/km : 90 km X RM0.4/km = RM36 ~ RM40 (plus toll)
Travel distance from hotel to start line: 1km
Waiting for toilet: NA
Sorting out drop bag: No issue

14. Race Detail:

Placing (Time diff. to leader): 148/3222 (+1:33:20) [First Malaysian 2:35:56]
Time: 4:09:17
Pace: 5:54/km
Distance: 42.2km
Elevation: 279m  - my Garmin (some recorded up to 500m)

*FM Malaysian Open Category

Race Comments

15. For RM 352 I think it was worth it considering the race facilities and services provided. The baggage drop was quick, everything was well marked, volunteers were plenty, hydration/nutrition were good. They could cut the huge banana in half though. I think it was a bit wasteful. I could've saved by travelling to the venue on race day but I think I made a wise choice since I got extra sleep and having not worry about parking etc. It also allow my family to be there at the finish and they had a great time being out there through out the 2 days as well. The last time I did SCKLM I remembered running around Pavilion and KLCC. The new course wasn't as scenic but it is what it is. Overall, the race was simply professional and the atmosphere was electric/awesome. There were so much energy at the start. Basically, everything you would want at a race was encapsulated in SCKLM 2017.

16. As far as my race is concerned, I probably took for granted pre race nutrtion because I never had any stomach issues. Like ever. Until that day. But when I look back at it, most of my races were mainly just about finishing and this was actually the first time I set a time goal and kind of trained for it. So the intensity and the pressure must have got something to do with it.

17. I could've also be more specific with my training. The race was like a long run + long hill repeats near the end. And I just didn't do that kind of training.

18. On the upside, the progressive runs, long runs + some track session helped a lot in terms of holding pace. I didn't bonk and I didn't feel like my legs were completely gone. I manage to push it and passed some runners even after 32 km (the wall). So I guess that was down to training. Mileage wise I probably did enough but wasn't specific to the demand of the race and it showed.

19. At a personal level, I want to run well, especially after my previous two marathon attempt ended up in me limping the last 10km to the finish. Finished 5:30 and 5:45 or something like that. I can't (or don't want to) remember.  A sub 4 marathon would look good on my running resume too and provided a well deserved redemption.

20. I wanted to make every race or whatever I'm doing count because I feel I owe it to my family for all the time they have granted me/I have taken away from them. It gives me great satisfaction to train and execute a race by giving all I could on race day. It rationalizes all the time spent training and lessen the feeling of guilt. I think that day, apart from the toilet stops, I gave it all for 41km. I was demoralized after 4 hours and spent the last 1km feeling sorry for myself haha.

21. I didn't want to go down regretting and wishing I could've done better, but I did. My race plan was executed up to the 8km mark and afterwards I was pretty desperate chasing shadows. Thousands of "what ifs" circulated at the back of my mind after the race. And the main thing I was totally upset about was the toilet stops. Just to rub salt into the wound, Garmin showed my moving time was 3:59:21 with an average pace of 5:36/km. To have that information doesn't help the situation at all. lol.

22. I remember looking at the buses parked at the side of the road at 21km ready to pick up those who didn't meet the COT. For me COT was 4 hrs, but for some, it's the real race COT and that kind of perspective was needed to appreciate and also be grateful with what I've accomplished. Races are like life. Along the way, things don't go according to plan and sometime you get really close to what you want only to fall short. Response is the difference between those who eventually get what they're after and those who don't.

23. From the glass half empty perspective, this particular failure puts me in my place. Comparing my result to 1st Malaysian isn't realisitc/relevant. Maybe for now, it's suffice to say I need to shave 9-10 minutes off my next marathon. As I struggle up those hills, all my weaknesses were revealed. I wasn't totally ready for that kind of effort yet. It says a lot about my training and racing.

24. As I'm writing this, I kind of got over the result and excited to try again harder and better not just for my next sub 4 attempt but racing in general.

Final Note

25. The race was good. No complaint what so ever. I'm going to do it again next year. Attempting to break 4 in SCKLM will continue. I'll maybe do other marathons but to me I have to sub 4 SCKLM. haha. Having my family through out the 2 days, especially at the finish was great. Good to see other runners and for me to personally run the marathon again (the 2016 Ironman marathon doesn't count lol).

26. I now have a benchmark to improve upon. I learned a lot and eventhough I fell short, the positive and negative feedback is invaluable as I moved on to my next goal which is to finish a 100k ultra marathon.

27. And that is basically it for the first half of 2017. Going to objectively assess the training and races done in 1H2017 and hopefully do better next time. Rest and trail season next. Woo hoo.

Last race for the 1st half of 2017. Time to heal the body and also soul in the upcoming ramadhan. Happy to finish the race with the family there. Congrats all finisher who grind it out and to those who clocked their best. #scklm2017

A post shared by Hafdzuan (@hafdzuan) on May 21, 2017 at 7:03am PDT

SCKLM 2017 Preview

Feeling Notes

1. Few days after King of Kg. Kemensah 2017, I went for a massage to facilitate recovery. I couldn't wait to start running again after KOKK2017. I however listened to my body and took it easy. But for days, my body had other ideas and seems to be on strike. I just don't feel like running or doing anything physical for that matter. Which is quite worrying since SCKLM is in a matter of days. I'm afraid I've peaked too soon. I still have some workout to complete so can't exactly all out rest yet eventhough it's taper week.

2. The goal for SCKLM is to break 4 (jinxed it). So some pressure there because I have to run at a reasonable pace most of the time. I have to run around 5:35'ish/km to break 4 and it's gonna be tough. But I trained for months (kind of) and hopefully I can break 4 or at least finish close to it.

3. The training has been a mix of marathon training and also training for TMBT which is another "A" race I'm looking forward to. There's nothing much left to do except trust the training and let everything unfold.

Preview

4. I like to go in with some kind of plan.  I can just follow the sub 4 pacers with the balloons and stuff but I rather use the pacers to confirm/validate my effort rather than use them as a guide. I might pass them if I feel I can go faster but at the same time I know I can pace them if I'm struggling. I might not follow the so called plan and probably wing it on race day but at least I have something in my mind to focus on and avoid daydreaming during the run.

5. It's easier to negative split shorter races but longer races is usually about trying not to slow down too much and mainly being consistent with pacing. I wanted to see which KM I should watch out for. That's basically the plan. It might seem a bit obsessive but I went and pulled 2016 SCKLM sub 4 and sub 3:30 marathoner data from Garmin Connect. I'm assuming I somewhat share their running ability and had prepare more or less similiarly (except the 3:30 - for benchmark purpose). My simple school children analysis showed some general trend:

a) All sub 4 hrs runner tend to start out a few km too fast. But stayed on pace until KM 20-23;
b) All positive splitted and cross the sub 4 pace (5:35/km) vs average pace at around KM 22-23;
c) Struggle starts generally at KM 30-32;
d) Last 10k seems quite tough; and
e) They end the last 2-3km faster than their average.

6. I've read about this before (the 32km wall etc.) and I also have experienced it. Among others, elevation and time of day might be one of the contributing factor:

a) KM0~KM5: Starting out fast is normal because you've tapered and feel good. It is 4AM so it's cool as well;
b) KM22-23: Starts to slow down. The first big hill. It is also around the 2 hour mark where glycogen depletion starts to creep in. Might be around 6AM;
c) KM24~KM30: Still maintaining speed but using more energy to do so. Humidity picks up as sun starts to rise. Might be around 6AM-7AM;
d) KM30~KM32: Struggling. Probably hit the wall. A hill here just to make sure. Sunrise 7AM - 7:30AM;
e) KM32~KM40: Grind. The highest hill in the entire course followed by the 2nd highest hill in the entire course. Near 8AM; and
f) KM42: All out. Trying to get that sub 4 and going downhill maybe. 8AM (Sub 4).

7. Of course, this is all me in my own bubble making a simple analysis/assumption from a handful of runner's data. Not exactly PhD material, I know, but still provided some insight as to how I should run this marathon. The plan might go like this:

a) Warm up. No choice if I want to start near average goal pace and not too slow;
b) Forget negative split. Focus on negative effort. I'll be needing it in the last 10-15kms;
c) Stop for subuh at 15km and load up on nutrition while at it;
d) KM 24-30 is silently dangerous, slight rolling downhill/flat, so might actually carry some rhythm here and thus might be leaking energy unknowingly at this stretch. Not to get carried away going faster than goal pace. Patience;
e) Grind the last quarter of the race but steady on the hills. Might have to run my ass off to get 4;
f) Stop at all water station, 1 gel before race, gel every 1 hr, salt every 1 hr or consume based on feel. Use on course isotonic and water;and
g) Try to gain some time on the downhill.

8. Looking at the strategy and calculated splits for an avg 5:35/km pace marathon, it's gonna be tough because I never tried holding that pace for the entire marathon distance before.

KM Minimum Splits
5 0:27:55
10 0:55:50
15 1:23:45
20 1:51:40
21.1 1:57:48
25 2:19:35
30 2:47:30
35 3:15:25
40 3:43:20
42.2 3:55:37

9. I might have actually scripted my downfall with this "analysis". Haha. But, maybe it'll turn out to be a great plan and me going further below than just 4. Or I might end up doing something totally different and bonk. That's the beauty of training for a goal and not to just finish. But I'm looking forward to the feedback from race day. The risks and decisions made, the uncertainties and lessons learned.

10. Just like the Nike Breaking 2 attempt where all the marginal gains made the difference on the day, I need a lot of things going for me to break 4. What's for sure is that the course is designed to have plenty of hills in the 2nd half of the marathon. This is actually a hilly marathon. So yeah, I need a lot of luck with that.

King of Kampung Kemensah (KOKK) 2017 Race Notes

King of Kampung Kemensah 2017. Glad to have completed my 2nd ultra. Came in 3rd. Got nothing on the top 2 guys. So fast.  The route was tough but sure learned a lot. Always a lot of fun in the dense Kemensah forest running with others. Congrats to all participants and thnks organizer, volunteers and photographers for the efforts put in. Now some rest to prepare for SCKLM.  50km, 6:46:36 ⌚, 1492m 📈 #kokk2017 📷 duta foto (fb)

A post shared by Hafdzuan (@hafdzuan) on May 8, 2017 at 8:59am PDT

Pre-Race 

1. Looking back, registering for this race seems reckless if I am really serious about SCKLM. Hope not. Registered for this race because it was so much fun the last time around and maybe also due to the fact I got 2nd place in the 18k category last year. Maybe a bit of both. Went for the 50km race distance this year as a tune up for TMBT and a long run for SCKLM (might prove costly).

2. 50km was hard the last time and I don't think it's ever gonna get any easier. So, few days before the race, slept early and rested a lot. I tried to anyway. Kind of glad I don't have to travel all the way to race venue to pick up the kit. Since the collection was done at Midvalley, took the chance to look/survey trail shoes on sale to replace my current one which was already kind of dodgy with its lugs almost completely gone. The sole was ripped but I got them stitched up. Still wore them race day.

Race Day

3. As far as strategy goes, I had to either take it easy all the way (easy .. haha) or try my luck near the end of the race if I had anything left. But the main thing I wanted to test out was nutrition and pacing. At GNU2017 I bonked and never recovered. I think it was mainly due to nutrition and erratic pacing. Since I have all that space in my Skinpro 10, I took 6 packet of hammer gels, about >15 salt pills, 2 snickers, two cans of red bull and plain water with me. I thought it was a bit overkill but boy, am I glad I brought em.

4. The first 10 km was fairly ok. I hold back as much as I could, but going downhill I ran a bit. I also ran a bit going uphill. The trail was muddy and slippery and I fell few times. The river crossing was refreshing and also serve to clean whatever mud was sticking to me. Got to the aid stations and there was water, 100 plus, bread and some dates. But no watermelons. I thought it might be at the next aid station. But little did I know at that time, I would only see watermelons at the finish.

5. At about halfway, which coincidently where the steepest hill was, it dawned on me that there were only dates and bread at all of these aid stations. I thought after the brutal climb, we were going to be rewarded with watermelons, oranges etc. But there were only dates, bread and 100 plus. There was one aid station with oranges though. I planned to feast myself with fruits at halfway since I have had it with dates. I wanted to also use the opportunity to ease the cramps which had slowly built up. I was feeling a bit frustrated, so I just top up my water supply, rehydrate and chatted with the volunteers a bit. After getting everything sorted, I turned for the last 20+km to get to the finish. I was 3rd at the time so I guess it was worth to "race" the last third of the race.

6. Then, came the plot twist, the aid station from then on were basically left with only water. And everything just became terribly hard from that point on. I was trading places with the 4th place guy. We chatted a bit during the climbs. I was half running/limping and was calculating my next gel/salt consumption. I was trying to avoid running on deficit. I conciously slowed down to take in food and manage the cramps. The last 10km, I only stopped briefly for water and some perskindol and manage to open a gap.

7. I tried all the tricks in the books to keep going that final kms. I told myself that if I don't run this section, the guys behind me will and eventually catch up. I also convinced myself that it's just like those hills I ran in training, except that it's not even close. I didn't bonked. Just the cramps.

8. I manage to reserve a packet of gel whereas the salt pills was finished. I was out of the woods and was 3rd. So I kind of feel like it was a done deal and if someone were to overtake me at that point, I was ok with it. I already gave it all I could. I was jogging/walking at the tarmac section and when I looked back, the 4th place guy was there. Looking solid. I guess he must've ran pretty hard and I was genuinely thinking I'm gonna get passed. I took that last gel and fortunately everything switched on. I lengthen my stride and ran for like 500m. Looked back occasionally just to make sure. I guess I was not completely ok with someone overtaking me, especially for a podium finish. Haha. Near the finish I slowed down once I realized I finally got it. The pack of 1st and 2nd place finisher was at the front all day.

Post-Race

9. Finally, watermelons. Chatted with other runners and continue chatting with the 4th place finisher Mr. Balrama. He pushed me till the end at the 18km race race last year and also this year. Went on stage to accept the awards, pictures etc. and went back home. The kids loved the hamper and I got a voucher for merrel shoes. So it was a good day for all. Well maybe not all. My wife got the laundry to contend with.

Race Notes

10. After messing up at HLTR17, arriving late etc. I had a good look at how I can be more efficient going to races. So, the section below is kind of like a simple thought process of doing a race. Can be used as a mental checksheet when registering for a race. Also good for budgeting overseas races in the future.

11. Race day kind of went like this:

4:00 AM: Wake Up, Eat & Shower
5:00 AM: Travel to venue / Subuh
6:15 AM: Sort out drop bag & warm up
6:30 AM: Race
1:30 PM: Finish Race
2:00 PM: Shower/Zohor/Post race socializing
3:30 PM: Race Awards
3:50 PM: Move to home
5:00 PM: Home

12. The race cost me:

Registration: RM180.50
Accomodation: NA
Travel to venue: 1h15min hours (Kampung Kemensah, 52 km x 2)
Travel to race kit collection: 40 mins (Midvalley Megamall, 38.2 km x 2)
Traveling cost: Conservative estimate at RM0.40/km : 180.4 km X RM0.4/km = RM72.16 ~ RM80 (plus toll)
Travel distance from parking to start line: 250m
Waiting for toilet: NA
Sorting out drop bag: No issue

13. Race Detail:

Placing (Time diff. to leader): 3/94 (+00:21:09)
Time: 6:46:36
Pace: 8:07/km
Distance: 50km
Elevation: 1492m

Race Comments

14. In total, it cost me about RM260 and a whole day to complete this race. But, for the price to race 7 hour in a beautiful dense forest, it was totally worth it.You also get 2 t shirts (awesome design) and a medal. I think a lot of emphasis is given to race goodies nowadays but I personally think services provided by race organizers are often overlooked. The volunteers who were bitten by mosquitos, having to sleep in the woods and wait for people were exceptional. Can't fault them with anything.

15. The organizers were great. Loved that it's a simple set up and have this kind of laid back feel to it. I think post race was chilled and our voices were not drowned by the music. In some races, the PA system with the music etc. can get a bit annoying. Took a bath in the toilet too.

16. Had pacat bites like 2 on my abs area and 2 on ankle. It comes with the race package, so can't complain there. Got small bit of stones in shoes. Need gaiters for sure.

17. I don't want to sound like a diva but I think the aid stations could be better stocked. I know it is hard to get stuff onto the course but the pre-race info suggested (to me at least) the aid station would be stocked with the usual. Luckily I brought some on my own. I was giving water to a runner who was worried he might not make the cut off and was running low on water. That got me thinking about other runners with still some way to go.

18. Coming from shorter trail/road racing and triathlons, it does feel a bit like an anomoly. I have however, only done 2 ultra races. So I can't exactly say in terms of aid stations, whether this was either the rule or the exception.

Final Note

19. Beautiful race but make no mistake, the course was hard. Again, cramps threaten to derail the race but kind of got it under control. I think I was also a bit lucky not to be overtaken near the end. Got 3rd place and along with it Merrel shoe voucher which I think I'm going to cash in. But to put things in perspective, a 20min+ gap with the leader plus a close finish meant there's a long way to go for me to properly execute a good 50km/1500m+gain race. The organizer probably could do better with the whole aid station but maybe I'm asking too much considering the logistics. Overall, I can't ask for more in terms of efforts put in. So all in all, it was great and will do it again.

20. Now for the 1H2017 finale! SCKLM 2017!!

Hulu Langat Trail Run 2017 Race Notes

Thumbs up if you're hurting but having fun. At Hulu Langat Trail Run 2017 recently. Pic: @actionpixmalaysia (tq) #trailrunning #running #hltr2017 #dirtoverasphalt

A post shared by Hafdzuan (@hafdzuan) on Apr 3, 2017 at 9:22pm PDT

1) Kind of looking forward to this race to gauge current fitness level and see how I fare with other runners. Woke up race day and it was raining. Was a bit chilled with how I did things that morning. Did the usual, breakfast and stuff. While on my way out, the kids woke up and resumed sleeping in my room. So everybody was all nice and cozy tucked inside a warm blanket. For a while, I felt to do the same.

2) I was suppose to go out at 6 am knowing the race would start at 7:30 am which means I have an hour and a half to get to the venue. So I was quite relaxed and liked how that feel the last time I raced. But I finally got out at around 6:30. Waze showed I'd arrive at 7:15 which was ok. Then a few minutes later it revised its projection to 7:30 and about 10km to race venue it said 7:50. The traffic was pretty bad so I decided to park 1.5km away as a warm up and continue onto the course.

3) The goal was to race and I was pretty much ready to do so. But first, had to pee. So I got that done near some bushes (one of the advantages of trail running). I was carrying a bottle of gatorade, a gel and 3 salt pills for nutrition. So I went in and ran it like a race. But there wasn't any motivation to keep the intensity high. I just ran as hard as I could and was constantly stopped by bottlenecks formed around steep technical sections. Data showed I completely stopped for around 5 minutes at one section. On other sections I had to slow down but I probably needed a breather anyway.

4) When I finally finished, I got some water and went running another 1.5km to the car. Didn't wait around since I don't want to get stiff. Cheered some runners still on the course and even gave out my gatorade. Went home and everything started to hurt and sore. As expected.

5) As for the race, it was raining so it was a bit cool and helped with the run a bit. I didn't use any gel or salt, just on course nutrition (fruit & 100 plus) and my gatorade. Course was runnable and on some hills I didn't stop. So that was good. As for the course, it was muddy, so I was a bit slow/careful but on tarmac section I tried to make up the time. All in all, it was a good race and I think I ran quite ok.

6) I also learned the importance of getting logistical matters right and I'm glad I've booked a hotel for SCKLM to prevent stuff like this from happening again. Official result showed I'm about a good 20-30mins off the top 10 placings.

7) KOKK next and it's happening 2 weeks before SCKLM so probably gonna have to be wise about how I'd run that one to not compromise SCKLM.