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dvdwng

Raidlight Lantau 50 and Lantau 100, 2013 Hong Kong

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If you have not trained enough with the trekking poles, maybe you could just save yourself a few grammes and keep that at home.

The climb and descent will then be solely on your quads and calves. Tougher, really. But if you have trained doing just that in SGP, maybe it would not be that bad. And maybe, just maybe ... without the need to hold and keep and keep and hold the trekking poles while running on the flat may actually be faster for you. So, no one can really advice on this, and IMO, this is also by no mean a small stuff while running on the trails.

("small stuffs" may seem small on the physical aspect; but out on the trail, these "small stuffs" will linger on your mind during the tougher part of the race and will play "trick" on your mind between completing and DNF)

But since it is too late and to change your style and mode of run/climb ... just do what you have being trained for and enjoy the journey.

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omg...its just a figure of speech. I don't mean to belittle any trail races, if thats where u are coming from. But sometimes we get so uptight over all the details, u forgot to enjoy the pertinent elements of trail running. yes, do plan. but in an ultra, anything and everything could change in an instant, so hence the 'don't sweat the small stuff'. train for the terrain and elevations, prepare for ur nutrition and weather,but don't get too uptight. enjoy the trails and enjoy the race. we ultra runners, don't sign up races to suffer (at least from certain perspectives), we do them to enjoy what the terrain and environment can offer.

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for me, CP3 (24km) after the big climb and descend will be moment of truth...

cut-off time there is 4pm (7hrs)

that is also the first station that serves food...

if my legs are already wrecked by then, will probably not able to finish by 13hrs

planning to carry some sandwich and museli bars from the start - hope that will provide sufficient fuel?

i will try to round up sgrunners to take a photo before the start

one more week to the race - wonder if i should still do some climbing tomorrow?

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Coming down from Sunset Peak, you will hit CP3 - Pak Kung Au. From there and after this CP, you will turn left. Then along this part, this is the time to keep your poles (if you were using them) and start to run.

This part is generally flat (with some slight undulating slopes, but really minor) and at least 5~6km of sheer running. This is the part where you can make up time. So, don't walk unless you really have to.

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Coming down from Sunset Peak, you will hit CP3 - Pak Kung Au. From there and after this CP, you will turn left. Then along this part, this is the time to keep your poles (if you were using them) and start to run.

This part is generally flat (with some slight undulating slopes, but really minor) and at least 5~6km of sheer running. This is the part where you can make up time. So, don't walk unless you really have to.

thanks for the tips...

the effort of climbing up sunset peak (~750m) - is it similar to climbing up bukit timah hill (via main road) 5 times? (150m x 5)

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The course will go up Sunset Peak on the north-east side ... and couple with after climbing Tiger Head Hill, I think a better estimate when comparing with BTH would be like 10times (via the Dairy Farm's stairs).

Via the main road? Really no comparison ... via the BTH main road is too easy, regardless how many times.

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Enjoy this course, and remember to bring your camera. Going up Sunset Peak, you will have a great view of north side of Lantau and the view of the airport .... nice especially if it is going to be a clear and fair weather. There are lots of scenic views along the course ... just take your time to savor the views especially at any high points.

Take a breather and look back on the way you come up. Take pictures and enjoy it.

Another mountains to tackle will be the Lo Yan Shan ... good view too! And once you go over this hill, you are pretty much on the "home run" without mountains to climb. (hills are still there. hehe)

Lantau is definitely a nicer route as compared to those up north in Sai Kung / NT.

Countdown starts now.

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Are you doing the LT100? If I can't put the name/nick to the faces, please intro yourself. :P

all the best!! enjoy the "ride" ... the finishing is the bonus!

sure - i will look out for you...

will be doing LT50...

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Are you doing the LT100? If I can't put the name/nick to the faces, please intro yourself. :P all the best!! enjoy the "ride" ... the finishing is the bonus!

sure - i will look out for you...will be doing LT50...
Look for me, too! Look for me!
sure lah!
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last min changes -- seems like organisers decided to allow support crew to provide more than food n drink. Now they can support additional gears (change of shoes/socks/layers etc).

Weather forecast: HOT with 24-25 degrees during the day, and 18-19 degrees at night
(which means it can go below 15 degrees on Lantau peak for the
Lantau100). Humidity will be very high (up to 90%). Be careful, pace
yourself according to the heat.

Again, you must carry from
start to finish all the mandatory equipment (including headlamp).
However, your support crew at CPs can bring you additional gears
(layers, socks,...). Note that poles are allowed but you must carry them
from the start.

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yah, i also notice the change of stance...

in fact, there is also inconsistencies on the cut-off time of the 50km cat - 12hrs in one webpage and 13hrs in another (i'll choose the more favourable one for myself) ;)

so it will be "HOT" at 25 degrees...wonder if it is likely to rain...

btw the cable car from MTR will be down for maintenance from 15-20 Mar according to the website...so if you or your family is planning to visit the big buddah statue at lantau, will have to use alternative means

see you guys in 2 days time!

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since no one started the ball rolling, allow me to give u my humble race tales of lantau50. i have read a few reviews of either the 50 or 100 online in other sites, and they unanimously agree that either 50 or 100 is a real kick to the ego and have compared it tougher than many other similar races. Most of the reviews are littered with remarks on how tough it is and i rightly agree so too. But i would like to approach my review with the good parts that reminded me why i like trail running so much compared to road races. So pls forgive me if u feel that i'm belittling or not giving due respect to lantau50/100 course.

A fellow friend told me at the end of this 100k, he felt like slapping the face of the race director when he shook his hand and presented him with the medal. This to me is testimony to the toughness of the race/route. Lets be honest, u will most likely remember keenly the races u have done that were gruelling, damn difficult, and took almost all u can muster and then some more, to accomplish. So its with this oddly sadistic thought, we are attracted to challenges, esp trail ultras. Hence i felt that lantau50/100 is right up there for a value for $$ overseas race for Singaporeans to partake. just around 1k would cover accomodations,airfare n race fees. Add a bit more and build a holiday around the race dates.

i'm not going to attempt to review the 100k as its definately not merely x2 the challenge of the 50k. The 100Ks finishers have my utmost respect and applause when the majority came back after a full day in the trails. Just sitting there along the beachside hotel and seeing their faces, u know its a pleasure to have been able to run a portion with them, all champions of their mental finesse. We all battle with our own demons, but the warmth unspoken company of many makes it a little more bearable. I love trail ultras as i somehow or rather, spend some time chatting up with fellow runners along the course (mostly during testing moments when we both are going thru a hard spell, misery loves company?).

Race Day -

There we were, all geared up and ready to charge up normandy beach. Some utter a prayer, others were chatting away with fellow runners at the back inobvious to the starting confetti and lion dance. nice touch for local flavour. The first stretch of beach running and switchback was either all show for the cameras n crowd or just the organiser's way of reminding u to buy gaitors. We turn up to some small alleys,then up along a cemetery hill. Mostly single track, overtaking was either rude to the dead or just plan crazy as i witness a few near fall incidents. I kept on reminding myself to enjoy the race and scenery and boy was i in for a treat!

Start to CP1 - discovery bay golf course views, a little ridge running, sand surfing down a steep descend.

Once the jam start to ease up a bit after climbing the cemetery hills, i ran quite a bit to pull off from the crowd so that i can have a more enjoyable run. great view of the surroundings with a little bit of ridge running. i was holding back as i want my legs to feel better after CP3 which is when i will make my move for my targetted sub 10hrs. i won't give much details on my fueling plans as every person is built different. Some can go without gels n just wif solid foods, some need enhancement concoctions every 30mins etc. But what i did with myself was to eliminate factors that cause cramp (which is my downfall to not being able to run all the way), and i have come to the conclusion that the body just need more adaptation n training, and its not merely popping electrolyte pills,hydration,magnesium,potassium etc...

The sand surfing down was wicked fun, and at the bottom, a road leading to ur first aid station of water and some coke.

8Km - 1hr 17mins elapsed

CP1 to CP2 - views of tung chung and distantly the airport, bashing thru shoulder high vegetation, descending a small cliff with rope adventure.

Immediately after the water station, we climb another side of lantau facing tung chung. U can see high rise apartments n even the airport. Next a path was carve out from shoulder high vegetations. As i ran thru them, i either lift both my hands up in surrender with minimal obstruction, or reach out my arms and high 5s the plants as i ran thru them. Be careful to look where u step too,as there may be rocks hidden by these tall plants and kicking one sure ain't on my menu at this early stage.

Next we transverse down a small rock cliff with rope provided for extra measures. This proves to be an unfortunate bottleneck as different people have varied skill of negotiating such an obstacle. Soon we hit civilisation of a little road, temple, toilets and then CP2 was in sight. Time to take out the Poles!!

15km - 2hr 28mins elapsed

CP2 to CP3 - the higher u climb the better the view gets, running ridge lines amongst the clouds, holiday huts on the peak, boulder steps descend bombing

The poles are a life saver for me for this stage, despite not having train much with poles at all. Somehow when i are faced with it, my body's psychomotor skills auto kicks in and my arms were doing most of the power hike up to sunset peak. Throughout the whole race, i overtook more runners at this section than any other sections. This comes as a surprise to me as i am not really a strong uphill specialist, But the poles took a lot of effort away from my quads n hamstrings so i had extra energy for the next event that u have to do at least once in ur life - ridge running amongst the clouds at around 700m above! This section is a small 2k before the final climb up sunset peak. Its magical and surreal to run in misty conditions along the ridge lines. This is the most enjoyable part of the whole race for me personally, and i had an air guitar moment with my hiking poles up sunset peak when the mp3 player belted out an apt rock song.

Running quickly out of water, i bomb down the boulder steps to descend to CP3 (totally forgotten about self-preservation of quads). being a newbie in overseas trails races, i panicked a little when i was running down alone with no markers along this route. luckily a malaysian runner(shine) zoom pass me and advised me accordingly. Was so happy to see CP3 with the variety of Food. Oranges went down very well in my stomach, so did the nutella bun, bananas and my own bah kwa.

24km - 4hrs 30mins so far

CP3 to CP4 - Most runnable section (that is if u don't get carried away before CP3), beautiful coastal views

After some greetings to 100k runners,they bid me farewell as they proceed to the other side of lantau island. I turned left into the most runnable section of the course, which is when u buy extra time lost from all that climbing. This was a beautiful stretch of afternoon coastal views and the temp was going up a notch, so i had to occasionally douse myself with water from my flask. Do take note that i was virtually totally emptied out of liquids at every aid station ( using 2x 500ml flask and 1x 237ml flask as backup). Got my 2nd wind feeling and ran most of this stretch digging in the sights and stopping ocaasionally to take photos and upload on facebook........Ok, its my way of taking a break...hahahaa

35km - 6hrs 15mins so far

CP4 to CP5 - Double dips of deception, more magnificent coastal running, still waters of a dam near some corrective prison facility

This was my lowest point in the race. Another stretch of coastal views running along ridge lines, but i could only manage a slow walk as my cramps started acting up on the quads. It didnt help that it was further aggravated by Lo Yan Shan's twin dips of deceit (partly due to my tired declining map reading skills). Took out the poles for 303m of fun, check the ambit...yup reached...kept the poles only to realise that what goes up doesnt only come down...it will go up and down again and again until it breaks u or u conquer it. Chat with a caucasian guy on the steps of the 2nd Ups. yes, that how funny it look, here we are doing a race,and i'm sitting down on the race path chatting away. It was his first trail race, he has done road marathons, he felt sick in the stomach etc...we laugh it off.

After the peak, i met another runner, sham from singapore. He has broke his toe at the descend to CP3 and still had the determination to finish this off. i offered him an electrolyte pill and we ran together for quite a stretch pulling each other along difficult moments. Then my cramps on quads came on and off again, hence i told him to carry on without me as i was reduced to a walking dead. Lucky for me, i had a apricot and macadamia bar and the coastal views to accompany me. This was my quiet moments in the race where i reflect...n laugh at myself for subjecting myself to this dry spell.

46km - 8hrs 41mins elapsed

CP5 to Finish - Roads are ur friends, ultra dung, the finishing run

Funny i have to mention this, the roads were a welcoming sight as i could switch off and just put one feet in front of the other and pound away. This last section is mostly road, littered with Ultra (whats an ultra race if the feces aren't ultra in size too) dung from our huge four legged friends. i didn't bump into any, but some friends that came slightly later saw the buffalos. I was still hoping to finish within target, but my legs were heavy, and the sky was starting to turn dark. just when i was about to resign to fate, i could see mui wo pier and my spirits were lifted. its surprising what i could still muster up as i pick up the pace and ran as hard as i could. Pass the carpark, the China Bear pub, the food centre, along the way to the hotel, people cheering u on, hitting the last stretch of sand running, the drums, the commentator yelling out my number and my position, crossing the finishing line and the satisfaction i felt was indescribable. A medal worn proudly as i rested by the steps and gave it some time to sink in.

Sham was there too, he finished 70plus position wif a broken toe no less. My other friends did considerably well too. I was happy with my 90plus position. I was even more elated for my other friends that came in later, understanding everyone is made of different limits and abilities. Some have better genes, some train more than others, but at the end of the day, all finish as champions in their own right. I was more impressed with the late finishers and those nearing the cutoff timings for 50k as we sat along the hotel outdoor lounge having beers and clapping them on. These are the folks that had to endure a longer duration out in the elements. More can be celebrated about their mental aptitude over shadowing their physical finesse. As morning awakes, we sat along the beachfront waiting for our other comarades to make it back from their 100k adventure. we ran the last stretch with them, we cheered, we came and we conquered.

48.6km according to ambit, 2610m of elevation, 9hr 33mins

Thank you for taking ur time to read this wall of text.

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since no one started the ball rolling, allow me to give u my humble race tales of lantau50.

48.6km according to ambit, 2610m of elevation, 9hr 33mins

Thank you for taking ur time to read this wall of text.

hi sky61, we crossed paths at CP3 when we were eating oranges and discussing poles... remember? nice account of the race, and GREAT TIMING!

congratulations!!

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since no one started the ball rolling, allow me to give u my humble race tales of lantau50.

48.6km according to ambit, 2610m of elevation, 9hr 33mins

Thank you for taking ur time to read this wall of text.

hi sky61, we crossed paths at CP3 when we were eating oranges and discussing poles... remember? nice account of the race, and GREAT TIMING!

congratulations!!

Hi lightningbolt, r u henry? i tink u have mistaken me for somebody else. I was wearing a red salomon top n compresport trail tights.

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since no one started the ball rolling, allow me to give u my humble race tales of lantau50.

48.6km according to ambit, 2610m of elevation, 9hr 33mins

Thank you for taking ur time to read this wall of text.

hi sky61, we crossed paths at CP3 when we were eating oranges and discussing poles... remember? nice account of the race, and GREAT TIMING!

congratulations!!

Hi lightningbolt, r u henry? i tink u have mistaken me for somebody else. I was wearing a red salomon top n compresport trail tights.

dude, ya, im henry..we were talking with farhan.

the next time i saw you was on the beach again....boy do you look fresh and rested!! lol

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Just to re-live one of my most difficult challenges to date, I have written my account of the recently completed Lantau100. Did the HK100 in Jan and now the Lantau100 and this takes the cherry. It's a long read so am not posting here as it will take up too much space. So if anyone is interested to share my adventure or just look at some photos, log on to the link and hope one day, we can share the adventure in person.

http://www.facebook.com/#!/media/set/?set=a.306069002855602.1073741826.100003575148086&type=1&notif_t=like

Sky61 - Great write up and good timing. I am not sure if we have met or even know each other but hope to have the pleasure one day.

Hi Gentle. Was glad you came up and introduced yourself at the start. Sorry we didn't get a chance to talk much but good to put a face to a name. Hope we get a chance to run together next time. Cheers.

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thanks sky61 for the very nice report. here is mine...

I signed up for the LT50 because:

1) it was during school holidays
2) SQ air tickets were on discount
3) i think 13hr cut-off time is manageablee

it turned out to be the 2nd toughest race i have ever participated in.

i attach the elevation profile here for all to have a better idea of the race (as a comparison, bukit timah hill is about 160m high)

profile_lantau50_2013.jpg

Training

i didn't train regularly after the singapore marathon and MR25 ultramarathon. All i did to prepare for this race was about 4-5 stairs climbing sessions and about 5-6 weekend runs at Macritchie / bukit timah hill (3-5hr).

Stragegy

The race started at 9am. My strategy was to reach CP3 before cut-off time and then decide if i still have the legs to complete the race.

i carried some gels, museli bars and peanut butter bread, since i knew no food will be provided until CP3

Atmosphere at the beach (start/finish line) was nice and relax - met many familiar faces from singapore, we took photos and got ready for the "big walk"

after a short run on the beach, we ran past some houses and then started our climb...first we passed by a cemetary, and then also came across a golf course.

reached CP1 after about 1:45hrs and then CP2 after 3:40hrs

after loading up with my own food and drinks, i started the big climb...it was tough and never-ending...(as reubencht as put it, the climb is about 10x bukit timah hill via the trails) you have to climb over several peaks to reach the "real" sunset peak, garmin watch that can tell the elevation is helpful at this time, as you can estimate how much more to climb...

midway through, i had quite bad cramps on my right thigh - my muscle rub saved the day...the cramps went away after i had some gel and bars.

the view was quite spectacular - at some points, we were many times higher than the tall buildings below.

for some reason we started descending before we reached the peak. the descend down the steps took about 40mins - much faster than the climb. all of the sudden, CP3 appeared right in front of us - at about 3:45pm.

there were some food left - no more bananas, and we had to wait for hot water to boil if we want cup noodles. i decided not to wait, and ate whatever i could find - buns / buscuits and MSG from the noodles)

at this time, i felt quite relief and confident that we can finish the race on time. when i left CP3 with brokenrunner, we saw the organiser stopped a fellow participant from continuing as he reached after the cut-off time.

we examined the profile of the next 2 CPs and found the cut-off times were not "evenly spread" so we target 2.5hrs for each.

we jogged quite a bit in the cool weather, met a new friend and had quite a fun time chatting. we took some photos along the way and saw the beautiful sunset

we reached CP4 after 9:30hrs (about 6:30pm) and loaded up with lots of food (this time i got to eat the cup noodles)

the next target was to reach CP5 by 9pm. The sky got dark as we started climbing the "old man hill"...i tried to jog whenever i could. at some parts, i was all alone in pitch darkness, with only lights from my headlamp - it was quite a scary experience, and also worried that i may get lost if i made a wrong turn.

at this point, i felt that i may not reach the next checkpoint in time, and the guy who got stopped at CP3 came to my mind. what made matters worst was that i twisted my ankle slightly, and i couldn't find the ribbon at a road junction and made a wrong turn to a private house about 15 minutes before CP5. i figured out the correct way with a local lady runner, and we ran as fast as we could for 10mins to CP5.

we reached at 8:58pm

the last 5km, was "the easiest 5km for the entire day" according to the organiser who was at CP5.

i had a quick top up and drank some coke, then set off to the finish...there were some slopes to tackle, and buffalo droppings to avoid...

after about 45mins of run/walk, the possibility of missing the cut-off time arise again - you really don't want to get cut-off at this stage - so the few of us (including the lady i met before CP5) made a dash to the beach from the jetty area - the only familiar place along the route. by then almost everybody in the vicinity was cheering us on - all the way to the finish line.

it was almost 10pm when i completed - my official time was 12:53...felt so relieved - though they don't enforce cut-off time strictly, but it gave me great satisfaction to know that after running/walking the whole day, i completed it within the official cut-off time :)

don't think i will be back for this race - and i won't recommend any of my friends to do it (except those who enjoy pain) :P

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