Penang Ultra 2015 - Lesson Learned, Race Report (sort of), etc.

There is no one in front, there is no one behind. 

I am all alone running in the dark. 

Puffing is the only music accompanies me. 

Don’t let me music stop!- Yap Seng Kuang

Start to CP1:

1. Flat road. Run along traffic and bike road.

2. Follow ladies runner to keep the pace within target. I try to remind myself that I won’t able to finish strong if I keep my pace faster than 7min/km.

3. Fall down before CP1 due to focus too much on the watches at dark bike road.

4. Decide not to fill up water as I still have 1 and a half bottle of water.

CP1 to CP2:

1. Flat road. Run along traffic. Only one short uphill. I walk up the hill and run downhill.

2. The water station is an old style coffee shop. There was a nice uncle manning the toilet, so I can use toilet fairly quickly.

3. I refill water and also put in ORS and Glucolin. Continue to consume Oreo at 2 pieces/30minute

CP2 to CP3:

1. Flat at first few km. An uphill toward a bridge. I walk up the hill and run downhill.

2. The water station is a school.

3. I refill water and also put in ORS and Glucolin. Continue to consume Oreo at 2 pieces/30minute

4. Drink isotonic using a cup.

CP3 to CP4:

1. Very flat road.

2. Start to feel tired and start to slow down, not able to keep my intended pace (7min/km).

3. Use walk run strategy, 900m run-100m walk, 800m run-200m walk, etc.

4. The water station is a school.

5. I spray Perskindol on my quad, before sit down.

6. I change my shoe. No changing my attire. Drink a tin of coffee. Carry a tin of coffee at my back (I shouldn’t bring this with me. As I didn’t consume it at all until I finish).

7. I go to toilet, before I start my journey to CP5.

CP4 to CP5:

1. Walk uphill for 6KM. Until i see the Guan Ying Mah statute. Run downhill. For another 6KM. See pack of dog during downhill. Pass them quietly and they just look at me.

2. I ran pass a dam on my left hand side.

3. I able to achieve target pace. Stop at hall next to masjid. Drink some isotonic drink with cup, refill water, ORS and Glucolin.

CP5 to CP6:

1. This run along coast of Ferringhi. It is a run along traffic. It is uphill and downhill. I walk all the uphill and run all the downhill. Quads feel pain and I stop several times to stretch it. I worried that it will cramp (but now I am sure that it is not the sign of cramp).

2. The water station is at the sport center. I sit down on a chair, apply Perskindol on my quad.

3. Friendly volunteer help me to fill my bottle. I have the bottle to fill with isotonic. Another bottle still with water, ORS and Glucolin (I yet to finish this since last CP).

CP6 to CP7:

1. City street road. Go through hotels, shop lot, longest Malaysia flag, high class living area jogging track, shopping complex. Mostly flat road. Some up and downs.

2. The water station is at a roundabout. Fill isotonic in one bottle. Another bottle still with water, ORS and Glucolin. Luckly I have both bottles full as it is a long way to Penang Hill Top!

CP7 to CP8:

1. It is a very challenging course. First 2KM is flat and bulk of the elevation gain rest on the last 5KM, where there are some 45deg incline roads.

2. It posts a great surprise to me. I am thinking of DNF halfway point, as I am concern with my pregnant wife who is with our 2.6 years old toddle; need to check out of hotel at 1pm.

3. My Garmin Fenix 2 die at the middle of the journey. I totally lost my sense on time as the hand phone I carry is not set to correct time. I give a call to my wife and she encourages me to continue.

4. The water station is at the top of Penang Hill. I fill up one bottle with water and one bottle with Isotonic.

5. The water station supply coconut water as well. I ate the meat as well.

6. I went to the toilet. And at that moment I am thinking whether I should DNF or continue. So I chat with Jason Thai and he encourage me to try to beat the cut-off.

CP8 to CP7:

1. Downhill is not less pain than uphill.

2. Able to reach the CP7 at 2pm. (cut off is 2:10pm). It is 1 hour before cut off at finish line!

3. I fill both bottles with isotonic drinks. It is another 5.7KM to finish line.

CP7 to Finish:

1. It is flat road. I run along the coast of Queensbay.

2. At the end of Queensbay, I was a bit consfuse where should I head as at this part of the road there was no marshall. I ask a uncle sit beside the road and he point me to the correct way.

3. It is another run along the traffic.

4. Have a happy finish. Take a shower. Have plate spaghetti.

Overall I felt a stronger finish then TITI100. Although it is 18Hours finish.  

Lesson learned:

1. Only take one roll of Oreo. After a roll I not able to consume solid food. I eat 2 piece of Oreo every half an hour.

2. Don't use double side tape on the arch supports. It will spoil it when you tear it up.

3. Quad pain, at least no cramp. Need to have more strength at quad.

4. A better way to store Glucolin. Now I just use plastic bag. It is troublesome to open and retie the plastic bag.

5. Must have a bag store at finish line, with tower, soap, shampoo, clean cloth, slippers, cell phone, power bank etc.

6. Becareful when running at dark bike road. Don't read your watches. It will make you fall down!

7. GPS watches die at 16h. Next time carry small power bank.

8. Soreness and pain at quad not mean cramp. Need to ignore this or treat this as usual.

9. More strength, core, massage, roller foam, etc. as well as cross training.

10. Maybe it is good to have a casio watches, as a backup for time.

Correctly done:

1. Rub Vecelline at rectum and toes to avoid chafing work for me.

2. Walk on all uphill, focus and get back time on downhill (not a too good strategy, need to work hard on quad to be able to tackle uphill)

3. Use arch support on both shoes, no pain in arch after the race (compare with Titi100, I use only left arch support. Very pain at right arch after the race)

4. Glucolin, ORS, gel is the way to go. No cramp during race.

5. No change cloths during drop bag station. Just change the shoe and socks.

6. No required to carry coffees with you on run.

7. Average 5 minute spent on each water station.

8. Reduce fibre (vegetable) intake 3 days before race. No poo during the race. ( I have to stop for poo during TITI100).

Something new:

1. Tie the torch to the vest. When want to use just pick it up.