Tag Archives: elevation

5 reasons why you should join a trail run

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After a few months taking some time off from running and exploring a new interest in crossfit, I am now back with a more consistent running schedule! Lately I’ve been more interested with trail running, and the most recent trail run that I participated was King of Kampung Kemensah in the 18km category. I had a good time running off-road, and here are 5 reasons why you participate in a trail run too:

IMG_9059My hijab is as cheerful as the race day vibes. It feels good to be back!

1)Less participants, less bottleneck and congestion

  • To avoid over-crowding the single lanes in the trail, organizers usually limit participants to less than 1000 in total
  • Parking is easy, because there are less cars too
  • Due to the small number of participants, it is easier for organizers to manage the welfare of participants, which means there is always an abundance of food!

IMG_9050 IMG_9051

2)Running is more challenging

  • There are various terrains that you can expect, such as muddy, sandy, or rocky. It takes time to get used to balancing and running on uneven surfaces.
  • It is more humid in the forest. This will also attract bugs such as mosquitoes and leaches.
  • Cuts and bruises are all part of the trail run package. Just think of them as souvenirs and battle scars from the event, embrace them and be proud of them!

3)It takes you to beautiful places

  • Such as this:IMG_4112 2
  • And this:IMG_9049
  • But if this view does not convince you to join a trail run, I don’t know what will:IMG_7835

4)You will appreciate nature

  • You will never take clean air for granted again
  • Take notice of the interesting leaves, foliage, and bugs surrounding you. Everything is beautiful in their own way!
  • Sometimes you just have to accept whatever Mother Nature throws at you. The weather can be unpredictable – it’s better to be over-prepared with the right equipment.
  • Most organizers are now implementing BYOB – Bring Your Own Bottle. Trails are cleaner thanks to this new rule, and I fully support this move.

5)You will learn to respect the distance

  • Running 21km on the road is not the same as 21km in the trails. Therefore, trail running requires a different training strategy than road races.
  • Elevation is always a part of trail running. Get used to running uphill, climbing the stairs, and strengthening your quads and glutes.

Embracing elevation at Gunung Nuang

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My partner had no idea what she got herself into when she agreed to go on a hike with me!

People hike for various reasons. Some love breathing in the fresh air, some enjoy the meditative feeling of being close to nature, or some are addicted to the thrill and exhilaration of a strenuous sport. I, on the other hand, learnt how to embrace elevation.

Hate it or love it, hills and slopes are a part of any run regardless of the distance. A few hundred metres of elevation adds challenge and fun to a run, however, a few thousand metres that I will encounter in my next ultramarathon is a different league of its own.

Running in loops at the base of Gunung Nuang, that I affectionately call as Nuang loops (from the entrance up to the first checkpoint before Camp Lolo) is my favourite spot for trail runs because of its elevation and long stretch of uphills and downhills. Since this is the last week of training before Cameron Ultra, I decided to go all the way to the peak, giving myself 2 weeks to recover if anything goes wrong. At 1493 metres, it is the highest peak in Selangor, providing the perfect spot for some last minute elevation training.

What we plan to accomplish for that day.

What we plan to accomplish for that day.

We hiked up at about 7am and reached the peak of Gunung Nuang at about 12.45pm. Overall, it took us about 10 hours of hiking from Pangsun entrance – Peak – Pangsun entrance. While still in Nuang loops area, I proceeded to run-walk to the first checkpoint, Camp Lolo, because it is the easiest part of the hike. The real ‘fun’ begins after Camp Lolo. The distance between each checkpoints are reducing, but the route was getting more challenging. From the starting point to the peak, it was around 10-12km. It was definitely not a hike for beginners. Not to mention that it was drizzling too, so the ground was muddy and slippery. Personally, I found the hardest portion of the journey was between Camp Pacat and Puncak Pengasih. There was a lot of natural obstacles such as big rocks and fallen tree trunks that required using all 4 of my limbs. It was also very steep, so I had to use a lot of my quads to push myself up (strength training was slowly paying off!).

This was just the beginning

This was just the beginning

The second hardest portion for me was going down. I confess that I am scared of heights, so the sight of a really big gap forced me to get down on my bum and slowly slide down until I trust my footing. However, once I gained the rhythm and technique, I jumped and ran down at every opportunity possible. I was also rushing to get back to Camp Lolo for Zohor prayers. It resulted in a few miscalculated landings, but hey, what is hiking without a few bruises and cuts.

What goes up, must come down. The question is now HOW do I get down???

What goes up, must come down. The question is now HOW do I get down???

Resting and zohor prayers at Camp Lolo before we head back to the starting point. There is a waterfall and stream, perfect for washing up and ablutions. Previous campers also left tarps and kiblat indicators.

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Resting and zohor prayers at Camp Lolo before we head back to the starting point. There is a waterfall and stream, perfect for washing up and ablutions. Previous campers also left tarps and kiblat indicators.

Now I understand why hikers like to subject themselves to the ‘pain’ – there is an indescribable sense of accomplishment once you complete the trek, and it’s a addictive. While nursing your legs in pain, you find yourself wondering which mountain or hill to scale in the nearest time. You just want to go on and on. Runners, does that sound familiar?

Until next week,

The Weekend Runner.

Tips for Ultra Trail Run Starter

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Have you ever participate in a trail run? If you haven’t, then this is your chance to get some benefits from our runner, Nahsuhah, who’s just done her first trail run at Route68. Route68 is a race course that took place on the 10th April where runners passed through remote area of Gombak, Selangor with an elevation of 1,900 m. How awesome is that?

Nahsuhah at Route68

Nahsuhah at Route68

Ow well..

Why Ultra Run?

First of all, why did she join the Route68? She joined it because she was suggested by her friend after she did the Pink50 run (Pink50 is a 50km loop run). According to her, it was slightly different. It has only one loop as to compared to the Pink50 that has 17 loops all together. The track was cooler for there are lots of trees to shade under. New experience comes with new knowledge, a reason for you to join the trail run.

 

This hard core girl loves the Ultra run for she can manage her time on completing the distance. She has done a 50km ultra run within 9 hours. Ultra is the medium that can challenge you beyond the limit. Compared to the Full Marathon (FM), Nahsuhah prefers Ultra than FM. Most likely because of the limited time that you need to complete within 8 hours.

 

According to Nahsuhah’s experience, you have to be wise on how to manage your time and energy. For her, she prefers to run as much as she can before the weather gets hot. Still, you need not follow every of her pace. You can just maintain your comfy speed instead in order to sustain your energy throughout the 9 hours.

 

So, if you never try ultra, you should add it to your wish list. Don’t limit yourself and try to do a proper training (e.g. LSD at least 21km) whenever you’re free. This prepares you mentally and physically. Schedule your time and make sure you carb-load and hydrate yourself enough during that week. Extra tips: if you never try run with hydration bag, you should start training with it so you will be used to it during the event.

 

What do you carry with you at the run?

A hydration bag, energy gel or bar, reflective vest, blinker, headlamp, mobile phone. All these are basically the mandatory items. Do take salt tablet with you to prevent cramp for long hour run.

Mandatory Gear List Provided

Mandatory Gear List Provided by Route68 Organiser

One more advice for newbies. You should know that it’s not necessary to put all the effort to run all the way. You might want to walk and run alternatively, that too also will helps you to finish in cut off time. One more thing, try brisk walk (11 min/km) when there is elevation of the road and run (7min/km) at your comfy pace when downhill. That might help, InsyaAllah.

Talking about elevation, make sure you study and know the route, elevation and key stations allocated the run. Keep visuals of them on your phone if the organiser provides them. Remember, your safety is important and you need to stay safe throughout the run.

Lastly don’t forget to smile while running as it gives you a better and confident feeling. Never let the stress overtake your enjoyment during run.

 

Credits : Nahsuhah for sharing her experience, Mandatory Gear list by Route68 organiser, Picture as watermark

 

Gunung Nuang Ultramarathon Challenge (Support Crew)

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One might argue that although running in an individual sport, it takes a collective effort to be able to successfully complete an ultramarathon. Very few people can manage running an ultramarathon event by themselves, especially for first-timers. Even if you are not allowed to pace or provide external support, team mates or friends can be a welcoming sight to push you forward.

On Sunday, I head up to Gunung Nuang (Nuang Mountain) as part of the support team to cheer friends who are running in the Gunung Nuang Ultramarathon Challenge. Runners must complete at least 5 loops of 10km trail route (5 x 10KM = 50KM) in 12 hours. To get a taste of the event, I accompanied my friend to do her last loop of 10km, and it took us over 2 hours to complete at a leisurely pace. Elevation gained was 530 meters, and my thighs were screaming in pain. I could not imagine doing it for 5 times, yet at the same time I was secretly considering if I should register for this event next year.

 

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IMG_2997Her first ultramarathon! Congratulations, welcome to the 50km club.

IMG_3015Race post-morterm discussions. Mad respect to this bunch for completing an ultramathon event!

IMG_3003Another familiar face in the local running scene that needs no introduction.

Overall, it was a great event. I enjoy attending ultramarathon events as spectators or supporters because of the genuine camaraderie and team spirit which seem to be the highlight of the event. Everytime a participants completes a loop, there will always be cheering and clapping. Various teams set up tents and brought along loads of food, some even took the opportunity to go for a quick hike to the waterfall and stream. It is also a great opportunity to meet new people and expand your running social circle.

Gunung Nuang Ultramarathon Challenge, I’ll train hard and come back for you next year as a participant!

Until next week,

The Weekend Runner.

The Weekend Runner: FRIM Forest Trail Run 2015

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I have a love-hate relationship with trail running. I would be cursing at myself, but right after the race I would be hunting for the next trail run. Perhaps it was stemmed by my first trail run (Mardi MAEPS Trail Run) in 2014 which was a total blunder. No trail shoes, no hydration pack, socks that were not suitable…what was I even thinking back then?!

 

Yet, it was so addictive. There is something about being in nature, a change of scenery from the concrete jungle that drew me back to off-road races. Unfazed by the bad experience, I signed up again for FRIM Forest Trail Run at the end of 2014. I settled for only 9km, but I vowed that I will be back in 2015 to take on the 16km category. So here I am again, in FRIM Forest Trail Run 2015, to fulfill the promise that I made to myself, hopefully better, faster, and stronger than last year.

 

NHIB65132014, 2015. Same venue, same event. FRIM, it’s good to be back.

Another reason why I was continuously drawn to trail running was because it can be a humbling experience. I felt like the most confident runner in the world. But then it rained heavily the night before. The ground was soft and slippery, with loose stones and gravels scattered along the route. I lost count how many times I tripped. It sounded like a minor problem, but multiply the tripping several times you will end up losing precious minutes, not to mention very painful ankle joints tomorrow.

 

IMG_7561Mother Nature, you win this time. But I won’t lose without a fight. (Picture was taken from FRIM Forest Trail Run 2014).

Trail running can also be very challenging, yet rewarding too. You are transported to a totally different world, it feels like a mini-vacation. The steep, uphill climb that you have to endure? A very beautiful view awaits at the top. The route is long, and sometimes lonely. You can walk for miles, and not bump into a single soul. You leave it all to your instincts and the sign boards. But the sound of birds chirping, leaves rustling, and rushing water from the river will always accompany you. Plus, isn’t the main reason to sign up for trail runs was to enjoy the sights and sounds that nature has to offer?

IMG_2006Sights like this make trail running a worthwhile experience.

I don’t think this love-hate relationship with trail running will go away any time soon. Trail running is here to stay for me, and I look forward to more adventures off-road in the future.

 

Until next week,

The Weekend Runner.