I woke
up on Saturday March 16th, feeling fairly ready to run the Lantau
100. On the one hand, I knew I was lacking in base, having done just 159 km in
all of February, certainly one of my lowest months of volume in years. One the
other hand, I had had a decent prior two weeks, doing quite a few run commutes,
and having done a nice Tai O to Mui Wo run with Kevin, going over Sunset Peak.
Thus, it
was with a “I can always walk 100K” mind-set that I went to the race. After
taking a few pictures with Rhea and Jimmy, and after a wonderfully traditional
Dragon dance, the race started.
The race
went right by my house in Wang Tong (above), and I waved to Rhea and high-fived Jimmy.
We then went off on Section 1: up to Tiger’s Head and down towards the DB Reservoir. Going up felt effortless, and I was happy that I ran easy, and didn’t take it out too fast. It was also convenient that this was largely covering a route that I use on a regular basis for my work commutes. One of the first surprises, however, was the way coming down Tiger’s Head, which took a trail off to the right, rather than the one straight down, as I had expected. This trail was technical and steep, as one could imagine. However, in some sections there was no traction on the loose dirt, and I was wearing my old and worn Montrail Rogue Racers, which had limited grip left due to excessive wear. Nonetheless, the trail was enjoyable and we soon got water at the first check point, and started off on Section 2. This section was on “lesser used trails”, going through the thick bushes and briars , and up and down the steep mountainsides on the valley between Tiger’s Head and Pak Mong. These trails were treacherous and steep, with unsure footing. Quite frankly, although I mentally tried to enjoy this section, I’ll admit that these sections are really not my cup of tea. Coming in to the second check point at roughly 2:30 in, I was feeling that my quads were already fading, probably from excessive braking on steep surfaces and my lack of recent prep for this specific terrain.
We then went off on Section 1: up to Tiger’s Head and down towards the DB Reservoir. Going up felt effortless, and I was happy that I ran easy, and didn’t take it out too fast. It was also convenient that this was largely covering a route that I use on a regular basis for my work commutes. One of the first surprises, however, was the way coming down Tiger’s Head, which took a trail off to the right, rather than the one straight down, as I had expected. This trail was technical and steep, as one could imagine. However, in some sections there was no traction on the loose dirt, and I was wearing my old and worn Montrail Rogue Racers, which had limited grip left due to excessive wear. Nonetheless, the trail was enjoyable and we soon got water at the first check point, and started off on Section 2. This section was on “lesser used trails”, going through the thick bushes and briars , and up and down the steep mountainsides on the valley between Tiger’s Head and Pak Mong. These trails were treacherous and steep, with unsure footing. Quite frankly, although I mentally tried to enjoy this section, I’ll admit that these sections are really not my cup of tea. Coming in to the second check point at roughly 2:30 in, I was feeling that my quads were already fading, probably from excessive braking on steep surfaces and my lack of recent prep for this specific terrain.
Going up
Sunset was nice, and I was careful to run easy. I was enjoying the day and
having fun, but I noticed that my body didn’t seem to be performing terribly
well, and I was burning through water, as it was fairly hot. Going down from
Sunset Peak to the valley in Pak Kung Au, it was clear that my quads were in
serious trouble, and I’d have to rely on my poles as crutches.
This
came to be the story of the race: I was ok on flats and climbs, but a miserable
hobbling old man coming down steps and steep ascents.
After
Pak Kung Au I set off on the next trail and tried to call Rhea, who was
planning to meet me at the Big Buddha. Cell phone reception is patchy in the mountains
of Lantau, and much of it is covered by China Mobile, rather than HK’s PCCW. Finally,
I got though, but had to stand in order to get reception. After the three
minute call, I noticed that a bit of pep was back in my legs. I got down to the
catchwater feeling ok, and then ran fairly fast, relatively speaking, down the
catchwater. My spirits started to pick up, and I thought that perhaps my main
rough patch was over. I soon got to the entrance to the Shek Pik Trail. The beautiful
forest trails, and views of the Shek Pik reservoir and Big Buddha lifted my
spirits, and I arrived at the Ngong Ping aid station feeling good. I soon
grabbed a bag Rhea had left for me, filled up with water and food, and headed
down to meet Rhea and Jimmy.
After that, I ran down the road to the next
section, which went around the southwest corner of Lantau, below Tai O. This
area has beautiful, grassy rolling hills, and would make one think of perhaps
Scotland. In fact, as darkness came over this section, and we inevitably
started to use headlamps, I think running on these trails, with the headlamp eliminating
the bright white hard dirt surfaces, was my favorite section of the race.
In order
to boost my mood and stay motivated, I had also strategically planned to start
listening to podcasts right around the time the sun went down. Thus, I spent
the rest of the race listening to some of my favourite running related
podcasts: Dirt Dawg’s rambling Diatribe, Talk Ultra. 100 Mile Ultra Running
Podcast, and Endurance Planet’s Ask the Coaches.
Finally,
I arrived in Tai O. After fuelling up, I left the station, and got a bit lost,
losing around 10 minutes. Finally, I started along the right way, but I found
that I had become a bit tight, and fast walking was the best I could do. I just
tried to get some food in, and prepare for what I believed to be one of the
most brutal sections of the race: the way up from the Tai O- Tung Chong path
towards Ngong Ping. Sure enough, this trail was another “barely there” trails,
going practically straight up through big brushes with sliding dirt underfoot. This
is one section where I really regretted that I had worn the rogue Racers (not
because they’re a bad shoe, but because almost all the forefoot tread had worn
off). Also, it was difficult to use poles in this section because after pushing
off from the poles, it was hard to bring them back up in front of the body, due
to the thickness of the bushes. Due to my slipping around, I got in a bit of a
mental bad state, and started to feel negative, even though I felt ok physically.
Eventually I got to the top, and we connect to the Nei Lak trail, which leads
over to the Ngong Ping checkpoint. Most of the time, I love doing this little section
of trail. When fresh, it probably doesn’t take more than 10-15 minutes, but by
this time, I was walking a very runnable section, and I was passed by probably
10 people, which was a bit disheartening. However, I got through the CP quickly
and began the assent up Lantau Peak. From the checkpoint to the top took around
45 minutes, and it takes around 30 when fresh, so overall I felt happy with my climbing
ability. However, once at the top, it was time to begin a slow near-950 meter descent,
which was painful and pathetic, as I hobbled my way first down to Pak Kung Au
then along the contour trail. To give some context, in 2012’s 2 Peaks I did the
Lantau Peak to Pak Kung Au in 23 minutes, my PR on the countor trail is around
45 minutes. However, I did these two sections in roughly 50 minutes and two
hours, respectively. Thus, I was going around 30-50% slower than usual on
hills, but probably twice as slow or more on descents. In fact, once at Nam
Shan, I was feeling tired and sleepy, and the thought entered my head of just
dropping and going home. I kept calculating how much longer the rest of the
race might take. I figured it might take 45 minutes to go from Nam Shan to the
next CP, antoher 45 mintes to Lo Yan Shan, an hour and a half to do the Chi Ma
Wan loop, and another hour and a half home. So close to the finish, and yet
another 4 hours left!
However,
after hitting the CP and drinking some coffee, I felt good again, and climbed
up Lo Yan Shan fairly fast, and was extremely relived that there wasn’t the 5K
Chi Ma Wan loop on the course. By the time I hit the Chi Ma Wan reservoir, the
sun was coming up. It was a quick 45 minutes or so back, and I was able to run
(ie. plod along) to the finish, where I was met by Rhea and Jimmy!
I finished in 22:29, which didn't feel like a very fast time, especially because I walked so much of the race. Nonetheless, it was good enough for 66th out of 181 finishers. I certainly know I can do considerably faster given better training.
Gear
I used
Montrail Rogue Racers. Overall, a wonderful shoe for ultras: light, with good
grip, good cushioning, and protection. I normally don’t like running in shoes
with more than 4mm drop (RR have 10mm, I believe , but I think that after 5-6 hours into a race, once you
get into the “ultra shuffle”, it becomes (arguably) more efficient to heal
drop rather than to forefoot/mid-foot land. Thus, I’d strongly recommend these shoes, or some future modification of
them.
Black Diamond
poles. These were a life saver, and saved energy going up hills, but they
especially saved me going down hills.
Petzl MYO RXP Headlamp. A bit like having a car headlight on the head.
Petzl MYO RXP Headlamp. A bit like having a car headlight on the head.
Nutrition
As in
the past two HK 100, I found a food pattern that works pretty well: a mixture
of bread/crackers and oranges as the primary fuel, with some bananas and bars
also thrown into the mix. In fact, I probably took two oranges per CP, and ate one
an hour. I would open one, eat half, then put the remaining parts in my Brooks
shorts, where there are pockets for gels. (Why take nasty gels when one could
have a watery, food with sugar and minerals/vitamins in a natural state?).
Anyway, the mix of bread/crackers and organs/bananas is very easy to digest,
and I never had stomach issues.
Overall
impressions of the Lantau 100
This is
a stunningly beautiful course on some of the most technical trails in Lantau, or all of Hong Kong for that matter. The
ascent up to Tiger’s Head, the way up to Sunset Peak from Pak mong, the Shek
Pik trail to the Big Buddha and the rolling hills around Tai O are all some of
my favorites Personally, I love elevation gain, so this race suited me well.
With that said, I’m not a huge fan of the unmaintained trail section, such as
in the second section or in the climb up to Ngong Ping, however, I realize that
there are people out there who particularly love these parts. I think people
would be well advised to do some training on these sections.
The race
coordination and check points were all very well done, the course was well marked and easy to follow, and the race directors
Clement and Sabrina deserve a tremendous respect for pulling off such a good 100k
race at the first attempt.
My performance
Am I satisfied with my own race performance? Quite frankly, I know there is a lot of room for improvement. I given 3-4 months of solid training, I could do a 14-16 hour HK 100 and a 17-20 hour Lantau 100. However, I have to also be realistic, and note that this is probably not a possibility for the next year or two, given that a new kid will arrive in June and work is fairly stressful. Nonetheless, I find that ultras are still fun even if one is in 70-80% shape, since there's really no shame in just hiking and enjoying the day. On the other hand, road races are maddeningly frustrating to run when out of shape, since most of the race enjoyment comes from reaching performance goals. Therefore, over the next year or two, I might focus more on trail running and building hill strength, until I find the time to do the training needed to hit other goals.
My performance
Am I satisfied with my own race performance? Quite frankly, I know there is a lot of room for improvement. I given 3-4 months of solid training, I could do a 14-16 hour HK 100 and a 17-20 hour Lantau 100. However, I have to also be realistic, and note that this is probably not a possibility for the next year or two, given that a new kid will arrive in June and work is fairly stressful. Nonetheless, I find that ultras are still fun even if one is in 70-80% shape, since there's really no shame in just hiking and enjoying the day. On the other hand, road races are maddeningly frustrating to run when out of shape, since most of the race enjoyment comes from reaching performance goals. Therefore, over the next year or two, I might focus more on trail running and building hill strength, until I find the time to do the training needed to hit other goals.