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Ultra Runs!

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I had done the reverse route twice before, from ECP starting near Bedok Camp to Changi Village when doing my LSD, during early morning, as well as during noon time. The whole stretch along Tanah Merah Coast  was really really all on my own as the only lone runner throughout. I had also had to 忍 to hold my poop once until I eventually reached Changi Beach Park to find a toilet. At least during my run late last year and early this year, it was quiet and peaceful, there was no soot and sand dust pollution from construction site.  I think the presence of many heavy trucks is owing to the construction work for the new T5.

 

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2 hours ago, puppyrun said:

I had done the reverse route twice before, from ECP starting near Bedok Camp to Changi Village when doing my LSD, during early morning, as well as during noon time. The whole stretch along Tanah Merah Coast  was really really all on my own as the only lone runner throughout. I had also had to 忍 to hold my poop once until I eventually reached Changi Beach Park to find a toilet. At least during my run late last year and early this year, it was quiet and peaceful, there was no soot and sand dust pollution from construction site.  I think the presence of many heavy trucks is owing to the construction work for the new T5.

 

Yes, everything you said is Past. Plane flying off and touching down (none) is totally replaced by sound of the moving trucks.

By the way, 3pm bus for plying along Changi Village to Tenah Merah (MRT) except Sunday and Holidays.

Only available transport by Bus, Tanah Marah Ferry Terminal

For those who going to do evening....good luck...no bus is also plying when you run. The only bus stop is at Changi Beach Park - Changi Ferry Terminal

Abuthen, this is going to be uncle's LSD or Ultra Route...so as long as with proper Pit Stop (10km and 17km) drill and training and challenges of unpredictable Weather, no poo or pee is never any problem since no plane see uncle's indecent exposures...only CCTVs at strategic locations (power stations)...

Remembering in yesterday's Ultra! Run, there were many developments and passing all construction-in-progress sites...at Changi Aviation Park side to Changi Coast road and Tenah Marah Coast Road...supposed to be a deep sea development for Navy...as well.. possibly that development for Tekong (seen a signboard beside just outside Changi Ferry Terminal across Changi Beach Park CP 7)...possibly...housing...for Changi Northern Corridor

jurong.jpg

Changi >> Ubin >> Tekong (Cities:Communities:Homes) may be more like it besides for presence of many heavy trucks is owing to the construction work for the new T5.

Edited by kohpapa
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On 12/26/2019 at 11:51 AM, kohpapa said:

 

Uncle just start with route good for ultra run: Tampines East >>> Loyang >>>Changi Village>>>Changi Beach Park>>>Tenah Merah Coast>>>ECP>>>Marina Barrage

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@kohpapaThanks for sharing this information. As an Eastside runner, I will have a go at this training route with the appropriate running kit.

Sidetracking a bit, I recall this "Eastern Delight" (doesn't look "delightful" to me) 48km route done by an informal running group in Sep 2013. The route's details can be seen at https://www.mapometer.com/running/route_3840861.html  Start/end points are at ECP area C4. However, please note that the route used the defunct Tampines Trail Bike Park which had some forest and roller coaster slopes which is no longer applicable.

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1 hour ago, trailblazer said:

@kohpapaThanks for sharing this information. As an Eastside runner, I will have a go at this training route with the appropriate running kit.

Sidetracking a bit, I recall this "Eastern Delight" (doesn't look "delightful" to me) 48km route done by an informal running group in Sep 2013. The route's details can be seen at https://www.mapometer.com/running/route_3840861.html  Start/end points are at ECP area C4. However, please note that the route used the defunct Tampines Trail Bike Park which had some forest and roller coaster slopes which is no longer applicable.

Hi, @trailblazer, our true Eastern bro,

eastern.jpg

Just to let you know, uncle once in more than 20 years ago, a brief 1.5 year resident of Tampines, Street 23 (Tampines East). Uncle's favourite Kambing Soup or anything Rendang is at Afghanistan at Tampines East Neighbourhood. 

Duing my earlier years in sgRunners, trail running was uncle's exploration...and NE Trail Run at defunct Tampines Trail Bike Park was uncle's ex-neighbourhood...and homecoming run.

Seen many construction-in-progress by this one...

 

jurong.jpg

North East Delights maybe or Changi Northern Corridor : Changi, Ubin and Tekong (Cities:Communities:Homes)

There is now a "untouched" coastal beach along Chang Coast Road which is when low tide yesterday...you can venture for at least 1 km...beautiful site...Uncle was tempted to go for beach running...but, evening is getting late...mission is to return home for dinner after reaching Marina Barrage (end point)...because yesterday was just a silly Ultra! Run for fun and challenge that DNFs.

Edited by kohpapa
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I do not recommend gels for nutrition unless you will be running fast. Have seen too many people bonk from gel overload.

Far better you eat real food for an ultra and for endurance. The gels are good for a short term burst - like at the end. Too much simple sugar in your system will overload your liver function ..... hence bonking etc.  Fat and complex carbs are far better like buttered bread. 

Edited by Lady Ice
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Welcome @Lady Ice, you have arrived finally to contribute...Far better you eat real food for an ultra and for endurance. The gels are good for a short term burst - like at the end. Too much simple sugar in your system will overload your liver function ..... hence bonking etc.  Fat and complex carbs are far better like buttered bread. 

fast-food.jpg

 

Uncle adopted a 10km Pit Stop (Nutrition/Hrydration) with a reason to eat only Real Food at Food Centre or even Fast Food Cafe or Vendor Machines which at least Crackers/Snacks like Potato Chips and hydration of Isotonic Drinks...

Unfortunately, in order to handle the Aviation Park Road, Changi Coast Road and Tenah Merah Coast Road (of at least 15km) with none of the facilities even for toilet for decency "pee and poo"...adopted a  new 17km Pit Stop (Nutrition/Hrydration) for the purpose overcoming this new challenge...

Of course "pee and poo" is natural...something the body must excrete otherwise this is toxin and very uncomfortable to the body...just like sweat...uncle settled for "bushes" along the tracks of illegal entry which is warned with signboards "State Land - Traspassers will be prosecuted"...make sure you don't let CCTVs visual you...otherwise, you will be in deep sh*t!

 

Edited by kohpapa
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Have found that ensuring you have eaten well days before matters more than what you eat the  night before an event.

Simple sugars found in gels is for fast release but also causes sugar spikes. In ultras and those who require 5 hours or more in marathons, are better with stable blood sugar. Gels will spike the blood sugar hence you go thru highs and lows. Far better to train your body to work with stable blood sugar. We've talked about ketosis in past threads, and @trailblazer can tell you a lot about MAF diets to help with endurance.

@starfinder - knee pain will be from poor running technique which @kohpapa has written about in other threads in the past and @trailblazer can coach you on.  Once you have good technique, shoes are merely a covering to protect your feet.

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Thank you @puppyrun, @trailblazer,  @starfinder and @Lady Ice on everything, how to run, how to prevent knee pain, hydration/nutrition issues..it is about stamina and endurance.

All are always welcome to continue...Ultra! Road Runs...here.

Uncle has an "itch" to go for this time you must have brought your own hydration/nutrition for this one - Ultra! Trail running for example at the Central Catchment Area...

catchment59cf903244b10067.jpg

where there is none of everything there...you need to have DIY everything...

Yes, you need to protect yourself...rain or shine you need to know what you must do...for when you are lost - direction or even injury...there will be no one else there... for nobody actually know - where are you actually.

So, MacRitchie Trail, run clockwise or anti-clockwise, which direction is more challenging?

MacRitchie-Trails.jpg

Anyone done Ultra! Trail Running, you are welcome to share and contribute.

Note: Ultra! for Trail Running is no longer defined at SCSM 42.125km because this is not Road Run distance. The distance of Ultra! shall be defined as venture/exploration/adventure of any distance😀

Edited by kohpapa
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SgRunners' Woodcutters Trail

How it started...

straitstimes.com-End-of-the-road-for-Sin

 

straitstimes.com-End-of-the-road-for-Sin

 

How bro @Tekko, on his TNF Trail Run Series...talked and Never Stop Exploring - Beyond Woodcutter's Trail

(info - http://runeatgossip.com/tag/woodcutters-trail/)

runeatgossip.com-Woodcutters-Trail-page-

 

runeatgossip.com-Woodcutters-Trail-page-

 

There were many Woodcutter's Trail versions from the Biking and Running Communities...but sgRunners came out with this explored Woodcutter's Trail (Chestnut)

Woodcutter-Trail50acddd227ee3ef8.jpg

 

Uncle was involved in almost 1/3 in this forum on searching, exploring, discovering for months...Woodcutter's Trail to Upper Pierce Reservoir (Chestnut) aka Butterfly Trail extended to Upper Pierce Reservior

uncle's classic "woodcutter-trail running", ran with bros @sky61 and @nobok

 

woodcutter.jpg

 

Yes, Woodcutter's trail was finally "closed" by the Authority - "Trespassers will be Presecuted and Fined"...

Trail Running is actually Bike Trail, Hiking Trail or a Discovery Trail which SgRunner's Woodcutter's Trail (8.5 km) was our very exclusive.

Enjoy: running1-gif5f40f668171434d1.gif

Edited by kohpapa
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Strangely my favourite ultra was 135 miles in -40 to - 50 and has 3 check points along the route. There are regular snow mobiles to check if you're alive. Took me 3 attempts to complete. The first time had too much gear, the second time had frost bite and the third time was sweet success:

Posts about my first 2 attempts: https://tyregirl.com/the-adventures-of-tyre-girl/category/arrowhead

Edited by Lady Ice
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13 hours ago, Lady Ice said:

The first time I did MR25 (after doing SCSM), had a buddy and we did one lap running, one lap skipping, one lap side ways, one lap tied together, and the last lap backwards..... also had Tiger Bear and was drunk on the side ways lap!!

@Lady Ice, drinking and get drunk on run is not cool with Tiger Bear.

It must be very stressful experience when you wrote this run for sharing with your buddy Tiger Bear.

tigerbear.jpg

one lap skipping, one lap side ways, one lap tied together, and the last lap backwards

wah uncle will go to zoo for lap run with Tiger Bear @ MR25.

Edited by kohpapa
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2 hours ago, Lady Ice said:

What's your favourite Ultra so far?

good early morning on new year's eve 2019....

actually uncle has done all Ultra's in Road Runs, Trail and Hilly (that includes Highlands and Volcanoes like Indonesia - more of when touring there, just simply do run/hike/climb/walk relaxing)

Adventure trails vs road runs? which is preferred...

why-trail.jpg

because adventure trail run is running in good green earth environment, plants and trees in nature provide the best oxygen exchange...green vegetation  in the day do "photosynthesis" ---take in co2, gives out o2....hopes everyone here knows what it means....we breathe in o2, and gives our o2....both species (greater green environment and human) are mutual partners for greater green earth clean air exchange program.

For all who do Ultra! Trail runs (as uncle has said) quote: trail distance is never comparable to road race distance because of terrain, weather changes, and the feeling of being closest to outdoor nature - The distance of Ultra! shall be defined as venture/exploration/adventure of any distance. Any distance maximum is actaully an Ultra! experience discovering of self - our human soul - to be aligned with Mother Earth (why greater green environment is important). Simply, we want to breath and live harmoniously with each other while on Earth.

Just want to share on some on strength, stamina, enduarance, with mobility exercises for strengthening...for those who love adventure trail

Actually, uncle started from trail, Ultra! Trail, hilly, then Road Run, Ultra! Run, but never like road road too much of running on too much concrete and urban roads are not good for legs.. Hilly run is for recovery by strengthening of legs...barefoot is more of leg strengthening, recovering and healing - pain-free for legs do all things Ultra! later.

Lastly, what's uncle favourite? Ultra! Swim....like 5km - 8km swim in lakes/rivers/open sea (lakes are not quarry yes, quarry water is normally far colder than river or sea water, and can send your body into shock, leave you too exhausted to swim within minutes of jumping in; make sure rivers are not too swift or near waterfall; open sea is not as feeding ground for sharks)...and since this is off-topic discussion...so uncle shall skip sharing on anything on non-Ultra! Runs.

image.png.cbf64b7104cc53e2a7f03f548053021f.png

Happy New Year to all! Tiger Bear cheers to all! Let's all continue in 2020.

enjoy Ultra! Runs running1-giff87ef60c9d181fe6.gif

Edited by kohpapa
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On 12/29/2019 at 9:24 PM, Lady Ice said:

Have found that ensuring you have eaten well days before matters more than what you eat the  night before an event.

Simple sugars found in gels is for fast release but also causes sugar spikes. In ultras and those who require 5 hours or more in marathons, are better with stable blood sugar. Gels will spike the blood sugar hence you go thru highs and lows. Far better to train your body to work with stable blood sugar. We've talked about ketosis in past threads, and @trailblazer can tell you a lot about MAF diets to help with endurance.

@starfinder - knee pain will be from poor running technique which @kohpapa has written about in other threads in the past and @trailblazer can coach you on.  Once you have good technique, shoes are merely a covering to protect your feet.

@Lady Ice Thanks for the mention on MAF nutrition method. I won't call MAF a diet as the term "diet" carries a negative connotation. As the MAF Method covers 8 steps, I will limit it to just the nutrition aspect (carbohydrate intolerance) first which is explained at https://philmaffetone.com/method-step-1/ and also the two-weeks test at https://philmaffetone.com/2-week-test/

The MAF Method website also has a good library of current and previous articles on nutrition which we can learn and be more informed. The link is at https://philmaffetone.com/category/nutrition/

On running technique, I agree with @Lady Ice that good technique is the preventive solution to help address sports injuries and pain. Let's be honest and admit that even with the most advanced shoe technology, it is not going to make one injury-free without good technique. Before I forget, the "Big Book of Endurance Training and Racing" also had a dedicated section on Diet and Nutrition. It starts from Chapter 12 to 22 for people who are interested.

Edited by trailblazer
To include relevant chapters on nutrition from the yellow book
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Thank you @trailblazer, our sgRunners specialist who is certified pose method running and had done  Maffetone Method research over the years. 👏

MAF nutrition method

(info extracted https://philmaffetone.com/method-step-1/)

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

 

Two-weeks test


(info extracted https://philmaffetone.com/2-week-test/)

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

 

philmaffetone.com-Carbohydrate-Intoleran

MAF Method Nutrition


(info https://philmaffetone.com/category/nutrition/)

philmaffetone.com-Nutrition-Archives---D

 

philmaffetone.com-Nutrition-Archives---D

 

philmaffetone.com-Nutrition-Archives---D

 

philmaffetone.com-Nutrition-Archives---D

 

philmaffetone.com-Nutrition-Archives---D

Diet and Nutrition


9781616080655.jpg

Uncle applies Maffetone Method as a Triathlete - Bike:Run:Swim

Maffetone.jpg

and Maffetone Method Holistic for No-pain Way to Exceptional Fitness.

Take notes:
• Improvements after training with a Heart Rate Monitor [3:30]
• Why the 180 formula is preferred over the Lactate Threshold test [7:25]
• Adjusting your MAF training HR based on current fitness and health [10:52]
• Benefits of walking to build your aerobic system [13:48]
• Floris Gierman’s progress after training with HRM [15:55]
• The importance of listening to your body [18:08]
• Why many people feel the need to do intervals and speedwork [19:00]
• Training aerobically only and run a PR [21:08]
• Everyone’s training schedule is very individual [22:48]
• Why Dr. Phil Maffetone prefers time over miles [25:00]
• Avoiding processed cards and refined sugars [28:06]
• Bad recommendations from doctors and the media [31:55]
• Eating real food [34:50]
• Making your body and brain work together [37:25]
• The Five Minute Break [43:45]
• The importance of sleep for recovery [46:00]
• Dr. Phil Maffetone’s own daily routine [49:00]
• The Big Book of Endurance Training and Racing [52:35]
• Articles on Dr. Phil Maffetone’s website [55:45]

How to Run a Marathon PR?

More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It's a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon.

Enjoy Maffetone Method Holistic Training  running1-gifcb0328295e9870f9.gif

Edited by kohpapa
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Pulau Ubin Run Trails

sgrunners.com-Pulau-Ubin-Run-Trails-page

 

bro @Tekko TNF

(info - http://runeatgossip.com/2011/06/tnf-trail-run-series-5-pulau-ubin.html/)

runeatgossip.com-TNF-Trail-Run-Series-5-

 

runeatgossip.com-TNF-Trail-Run-Series-5-

 

runeatgossip.com-TNF-Trail-Run-Series-5-

 

runeatgossip.com-TNF-Trail-Run-Series-5-

This is Half Marathon+ route

Pulau-Ubin.jpg

2 loops will be Ultra!...

urbin-trail53558de2c2ba7ea6.gif

or after your Pulau Ubin Trail!, follow this bro who also started from Pulau Ubin and Run Through Singapore Ultra!

You can always follow the crazy sgrunners Ultra! Trail runs here..LSD Routes with bro @Jas007, 100x times crazy Ultra! than uncle...respect 👍

flying-snakes-studied_29256_600x450.jpg

@Jas007...sure to encounter them...The ReAwakened Runner..

jas007.jpg

yo, ReAwakened Runner, where r u, still Sleeping is it? return to sgRunners and share and contribute...we need surely "encounter snakes when trail running" sgRunner..lol 

Enjoy Ultra! Runs  running1-gif865890213f45c305.gif

Edited by kohpapa
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1 hour ago, starfinder said:

Uncle, you are so into ultras. Got any plan to do one of the 4 Desert Race?

What is 4 Deserts Race?

en.wikipedia.org-4-Deserts-page-001.jpg

 

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en.wikipedia.org-4-Deserts-page-003.jpg

 

en.wikipedia.org-4-Deserts-page-004.jpg

Challenging, but Uncle more of "Open Water" type than Runs only when cool and got rain. 

Unless uncle is Camel, 

camel05ba14ef33c3a26b.jpg

with the bag of 100 litre hydration for each hump...

extremely weather condition is expected...better skip.

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