#HKTRP #40 – Discussing HK100 2016 experience with Milos

HK100 ultra race was held in January 2016. Today on the podcast, I’ve got the story of two of the participants. One is Milos who completed in 15 hours and 32 minutes and me, I completed in 14 hours and one minute. We’re going to keep this podcast very much like a conversation Milos and I are going to have about our experience and journey through the 100km race.
  • How important was the HK100 to us and why?
  • What were we expecting going into the race?
  • How do we normally prepare for 100km races?
  • How did we prepare for this one?
  • Nutrition preparation
  • Gear preparation
Stages of the race:
  • The start line [Cold / Agnes got hit by a branch / Saw Nora]
  • Stretch from the start to the concrete road (back to Mac) [Overtook Marie – dejavu]
  • From the concrete road to Wong Shek [Saw Emily Woodland, Saw Thailand Mountain Seb and spoke about mindfulness]
  • Wong Shek to Hoi Ha [Overtaking people and plenty of photos]
  • Hoi Ha to Yung Shue O [Two ankle twists, lost mojo, Marie overtook me. Saw Paul Ridley, Brendan, Nic]
  • Mac 3: to Kei Ling Ha [Very hungry, had Tailwind plus food]
  • Mac 4: Ma On Shan to Gilwell Camp [Met Emily who told me about quitting, got blown off on the ridge]
  • Mac 5: Sha Tin Pass [Saw Canadian Emilie Han, very hungry]
  • Mac 6: Shing Mun [Slowly regained my mojo. Saw Rachael. Gear Check]
  • Mac 7: Needle Hill / Grassy Hill [Fast walking and steady pace]
  • Mac 8: Tai Mo Shan [Kid did my jacket. Embarrassing. Ate plenty. Kid tells me about the route change]
  • Tai Mo Shan to Route Twisk (new route). [Cold preparation. The new route! Overtook people.]
  • Finish
Talk about each of the following:
  • How we felt
  • People we saw
  • Conversations we had
  • What was going through our mind
  • Difficulties we faced and how we coped with it
  • What we ate
The Finish:
  • How did we feel at the finish?
  • Would we do it again?
  • What we could have done different

To subscribe to this podcast, please go to iTunes and search for The Hong Kong Trail Rockers Podcast (https://itunes.apple.com/hk/podcast/hong-kong-trail-rockers-podcast!/id994423166)

How to get to 12 hours 30 minutes on Vibram Hong Kong 100?

So, how does one get to 12 hours and 30 minutes on Vibram HK 100?

I am about to answer that. Well, not exactly but you will see.

First of all, the books say that one needs to have a rock-solid purpose in order to achieve anything. In fact, there are many quotes on this:

“Have a definite purpose: a definite purpose is more than a strong wish. It is a clear, definite goal fueled by great passion. Definite purpose focuses all you energy on making your goal a reality. It makes you believe. When you believe, you forget your doubts and fears. Pessimistic thoughts vanish and optimistic thoughts become a habit. When you’re truly committed, you will make decisions and take actions that lead you to the fulfillment of those dreams” – Napolean Hill in Think and Grow Rich

“Purpose is stronger than outcome, reasons come first and answers come second” – Tony Robbins

“Purpose is the most important motivator in the world” – The monk who sold his Ferrari

You get the picture. So, Step 1: Know why you want to get to 12 hours and 30 minutes on HK100. I wanted to do it to challenge myself to get to the next level in trail running but I was unsure of the work this would involve. I am definitely not a 12h30m guy at the moment!

Anyway, assuming one has a solid reason to get to that level, then what? PLAN!

Here’s Andy McNab’s quote from Bravo Two Zero. (Btw, Andy is his fake name, not sure what his real name is).

“You should remember the 7Ps of life. Proper Planning and Preparation Prevents Piss Poor Performance.”

Tony Robbins has a quote too. “If you fail to plan, you plan to fail”.

So, Step 2: Come up with a plan!

But, what plan? And, how? Before answering that, I first wanted to test myself to gauge my current level of fitness. Is 12 hours 30 a realistic goal? Am I way off that target at the moment? Of course, the test had to be conducted fairly. I mean, not before a curry night or without sufficient sleep. And, it had to be the Double Au. A solo Double Au (Mac 3-8). That’s when you take the body and mind beyond 40kms and stress test both of them.

The rough plan was this:
1) Get enough sleep
[check – I got 7.5+ hours]

2) Have a decent breakfast. The body is like a motorbike. You put crap fuel in and the engine won’t work.
[After a kick ass speech to myself about how “the body was my church”, etc, I went to McDonalds for breakfast. I know, it’s like the US President preaching fiscal prudence. Talk about hypocrisy. Anyway, in my defense, I offer that “No. 4 no meat” tastes quite good]

3) Let the subconscious right mind take over from the egotistical left mind. What do I mean by that? Here’s something I read in a book called Inner Game of Work. The book is written by a Tennis Coach who teaches you how to best learn something. Here’s what he says:

You’ve got to read this. I apply this to pretty much any learning activity now.

The Discovery of Self 1 and Self 2

My first insight into another way came the day I stopped trying to change the student’s swing. Instead I asked myself, “How is learning really taking place?” and “What’s going on inside the head of the player when he hits the ball?” It occurred to me that there was a dialogue going on in the player’s head, an internal conversation not unlike his external conversation with me. In a commanding tone, the voice in his head would issue teacher-like commands to his body: “Get your racket back early. Step into the ball. Follow through at the shoulders.” After the shot, the same voice would deliver its evaluation of the performance and the performer: “That was a terrible shot! You have the worst backhand I’ve ever seen!”

Is all this inner dialogue really necessary? I wondered. Is it helping the learning process or is it getting in the way? I knew that when great athletes were asked what they were thinking during their best performance, they universally declared that they weren’t thinking very much at all. They reported that their minds were quiet and focused. If they thought about their performance at all, it was before or after the activity itself. This was also true in my own experience as a tennis player. When I was playing at my best, I wasn’t trying to control my shots with self-instruction and evaluation. It was a much simpler process than that. I saw the ball clearly, chose where I wanted to hit it, and I let it happen. Surprisingly, the shots were more controlled when I didn’t try to control them.

I gradually realized that my well-intentioned instructions were being internalized by my students as methods of control that were compromising their natural abilities. This critical inner dialogue certainly produced a state of mind very different from the quiet focus reported by the best athletes.

My next question was, “In this inner dialogue, who is talking to whom?” I called the voice giving the commands and making the judgments “Self 1.” The one it was talking to, I called “Self 2.” What was their relationship? Self 1 was the know-it-all who basically didn’t trust Self 2, the one who had to hit the ball. Out of mistrust, Self 1 was trying to control Self 2’s behavior using the tactics it had learned from its teachers in the outside world. In other words, the mistrust implied by the judgmental context was being internalized by the student’s Self 1. The resulting self-doubt and over control interfered with the natural learning process.

But who is Self 2? Is it that unworthy of trust? In my definition, Self 2 is the human being itself. It embodies all the inherent potential we were born with, including all capacities actualized and not yet actualized. It also embodies our innate ability to learn and to grow any of those inherent capacities. It is the self we all enjoyed as young children.

All the evidence pointed to the fact that our best performance happened when Self 1’s voice was quiet and Self 2 was allowed to hit the ball undisturbed. While Self 1 might be commanding the body with the vague instruction “Get the racket back early,” Self 2 was doing something far more precise. Calculating the eventual position of the parabolic arc of the ball, it was issuing hundreds of exact nonverbal instructions to scores of muscle groups that allowed the body to hit the ball and send it to the desired location on the other side of the net, all the while taking into account the speed of the ball, the wind, and the last-second movement of the opponent. Which self was more trustworthy?

It was like a dime-store computer giving orders to a billion-dollar mainframe, then wanting to take the credit for the best outcomes while blaming the mainframe for the worst. It is humbling to realize that the voice giving the controlling demands and criticisms was not really as intelligent as the one receiving them! The invented Self 1 was not as smart as the natural self. In short, the cartoon character Pogo was right when he proclaimed, “I have met the enemy, and it is us.”

Self 1 is the left brain (the rational mind) and Self 2 is the right brain (the subconscious mind). My plan was that I will not issue instructions tn the body but simply ask myself questions at the end of the Double Au run in an effort to determine what I could have done better.

And, here’s what happened

1Stage 3: Pak Tam Au to Kei Ling Ha1.21:38It was nice and cloudy. Slow and steady start until engines were all warmed up
2Break to refill water3.52:08 bucks for a small bottle of water is a ripoff I tell ya
3Stage 4: Kei Ling Ha to Gilwell Camp1:54:11It started to rain. I was enjoying it! Andy McNab says "Take what you can, when and while you can". I happily accepted the rain and increased my speed
4Stage 5 (Part 1): Kei Ling Ha to Sha Tin pass23:49I was still feeling great and full of power
5stage 5 (Part 2): Sha Tin pass to end of Stage 557:37Barring one fall, the speed was very steady and the pace was beautifully managed
6Stage 6: Tai Po Road to Shing Mun BBQ31:47Continuous running. Very well managed. I saw Ying Ying and Law Chor Kin at the BBQ site. They told me I could complete the Double Au run in less than 8 hours
7Break: Refill water6:02Why did I buy "COOL" water when the mineralized Bonaqua water was available?
8Stage 7: From Shing Mun to Needle Hill summit35:30The sun was back in full force. I was not doing that well. Stomach cramps began. However, they were minor and I slowed down/took deep breaths to counter it
9Stage 7: Needle Hill to Grassy Hill34:58I walked good chunk of it and I was beginning to feel quite tired. Again, took deep breaths to ease stomach cramps
10Stage 7: Grass Hill to Lead Mine Pass7:06The stomach recovered and I enjoyed showing off and overtaking a bunch of runners!
11Stage 8: Lead Mine Pass to the top of Tai Mo Shan59:57The stomach almost completely recovered. Breath management was good
12Stage 8: Top of TMS to Route Twisk19:45Great run downhill. Reminded me of HK100. I recovered fully and wanted to get the time below 8 hours. Manged doing so with 4 minutes to spare
Summary53km, 3374m elavationTotal time: 7.56:19.
Moving time: 7.45:44
Glad to have let the right mind handle the run! No interruptions and unnecessary mind-body instructions

Questions to myself about the run:
1) What did I do about nutrition?
[Soyjoy bars, Granolas bars and a coke in Shing Mun. I suspect the coke threw me off on Needle Hill. Probably dehydrated me]

2) What were the main hiccups during the run and after?
[Other than a bad stomach on Needle Hill, all good. The stomach recovered though. I think it’s just the way long distance runs go. Nothing can really be done about it except for fixing the symptoms as they appear]

3) What could I have done to make the run faster?
[Better training. Run more, more and more until the body’s standard pace goes up. This will need more commitment to training]

And, the main question. Can I do 12 hours and 30 minutes on Hk100 or is that a goal that’s unrealistic?
[This run was optimized. If it takes me 8 hours to do 52km, the first half of Hk100 (42 km) needs to be done in 4 hours and 30 minutes. That is unrealistic. Fatigue is not taken into account either. So, the answer: yes, anything is possible through practice but at the moment, 13 hours is more realistic. Knocking off 30 minutes more from a Double Au will need a phenomenal commitment to training. Is this goal important enough to warrant that?]

Hmmm. Perhaps, I will train a little more and revise my target for this year to 12 hours and 50 minutes!

Strava link.
Garmin link.

Hong Kong 100 (2015 edition) — The debrief

Hong Kong 100 (2015 edition) – The debrief
I’ve done it 3 times before (14.xx, 13.26, 12.51) and decided to do it a 4th time this year. It’s remarkable how this race has evolved! Back in 2010, the Race Directors (Janet and Steve), were handing out flyers for “the first ever solo 100km race in Hong Kong”. I don’t think very many joined! And, my 14.xx time put me in the top 20 of overall finishers. This year, my finishing time of 13 hours and 35 minutes made me 47th overall! The popularity of HK100 has soared and the number of fit people out there — simply incredible!

Ok, so, this is what happened yesterday. But, first, a line or two on how I prepared for it.

The preparation
Every ultra-runner has rituals before a race. And, invariably, one of them will include what I call “a dump sequence routine”. Meaning getting up early enough to dump at least two times. I can go into details (upon special request and I am sure you’ll want to know) but I’ll refrain for the sake of suspense. Suffice to say, the public toilets near the Starting Point are probably the most sought after resource before a run.

The second routine is what I call “the pedicure routine”, i.e. taping the leg, applying Vaseline on the sole of the feet and so on. I had a grand total of 10 band-aids all over the sole of my feet to prevent blisters.

The last routine is what I call the “lubricating the body routine” to prevent chaffing. Every runner, I am sure, will have a tub of Vaseline somewhere in the apartment! I learnt my Vaseline lesson the hard way. Back in 2006 I think it was, when I did the Oxfam Trailwalker for the first time, I completed the 100km course in 27 hours wearing Bermuda shorts and ended up walking like Donald Duck for 3 days after the event. All this because, I didn’t know the value of Vaseline. Vaseline rocks. Again, more details upon special request. (I am sure you’re dying to know).

The start
The atmosphere was electric as ever. I have to applaud Janet and Steve for their choice of music. Cold Play, Oasis and other cool bands. Very cool. Unfortunately, as I found myself a nice seat by the speaker, I missed my special spot in the “Elite” section and ended up behind the elites which meant I had some overtaking to do!

Pak Tam Chung (the start) to Hoi Ha
Soon after starting, the overtaking process began. I said ‘hi’ to many of my friends, Nick (from South Africa), Mark, Lloyd (who started despite a leg injury) and eventually bumped into Marie. She’s becoming a legendary ultra-runner. I told her that I was going to overtake her but that she’d be overtaking me in 4 hours or so. And, boy, was I right. She’s like the ultimate pacing machine, similar to my friend Tilly.

After the usual “dude, passing left, dude, passing right” routine, I found the right place for me. As I approached the dam, I saw Nic and M up ahead. I did the right thing for mankind and humanity and decided to stop them for a “random” gear check. They wouldn’t hear any of it.

Dom was waiting by Sai Wan beach, I said ‘hi’ to him and smiled for the numerous cameras that were there. Btw, I have to say this – there are so, so many cameras on the course that you feel like some sort of a celebrity when running!

On Mac Stage 2, I saw Chris behind me. He told me what a beautiful day it was and that his time target was the same as mine – 13 hours. He said he’d be following me. I heard him behind me for a while but I think he stopped at the next check point longer than I did.

On the way from Mac Stage 2 to Hoi Ha, I was with a girl called Wayan who I later learned was some sort of a legendary female runner! She jumped and screamed so much at the sight of photographers that I thought she’d run out of energy more from posing for the cameras than running! The motivation was great though! I tried following her as much as I could so I could share her enthusiasm and motivation but she gave me the slip soon after Hoi Ha. I just couldn’t keep up with her. (She finished around 12.40 I think). Retha was there at the Hoi Ha checkpoint and helped me with food.

On the way to Hoi Ha – Courtesy All Weather Kwok

Hoi Ha to Kei Ling Ha
Soon after I left Hoi Ha and headed up on the road, the boring part of the course began. There was this non-stop undulating technical section all the way to Yung Shue O. Here’s where I gave myself an instruction to “stay in gear”. I pretended I was a car (yes, I can be weird) and told myself to stay on Gear 1 and just keep jogging. I saw Wayan in the distance every now and then but she was more like a car on 3rd gear! Soon, she disappeared from my view. I kept a consistent pace all the way to Yung Shue O which is where I met the legendary female runner Claire. The fact that I saw her meant something was wrong with her.

“Shouldn’t you be way up ahead?” I asked her.
“I am not sure. Should I?” she replied.

She told me that her TNF victory had taken a lot out of her. I overtook her (will probably never happen again), and eventually, I was back on my favorite Mac trail climbing up Rooster Hill. There was this guy coming from the opposite side who said “Hi Vince, I’ll read about this tonight [on your blog]”. I wished I was him instead of the guy who had 60 more kms to run! Eventually at the top of Rooster Hill, I saw two or three guys who were cheering me on and said “Vince – hikeinhongkong”. I was surprised they knew who I was and even more surprised that they’d heard actually heard of my blog!

The run down from Rooster Hill to Kei Ling Ha was great. I saw Dom taking photos on the last downhill stretch. When I reached the checkpoint, I saw Tilly and Retha there who were helping me fill my Hydrapack and getting me stuff to eat. It felt great to see them.

At the checkpoint – courtesy Yan

Kei Ling Ha to Beacon Hill
Mac Stage 4 started off well but I found myself losing it on the climb up Ma On Shan. I slowed down and tried to recover but something didn’t seem right. It was getting more and more tired. Stage 4 was a pretty low point for me. I had to tell myself that my time did not matter (I was trying to get rid of the 12.51 target in my mind that I wanted to beat). I kept telling myself that all that mattered was that I completed the run. And, I knew I could do Sub 14 even if I slowed down quite a bit. Plus, I wanted the HK100 jumper they give out at the finish! Despite all this, I found it hard to concentrate.

I saw Cynthia by the flat stretch on Stage 4 where all the paragliders land. She asked me how I was feeling and I said “very tired”. She told me that I was NOT feeling tired and asked me to keep going.

Eventually, I reached Gilwell Camp, said ‘hi’ to Tim and saw Denise who told me that Vic was also waiting for me near the support point. It was great to see my 5-time OTW teammate Vic who gave me some much needed words of encouragement. Marie then went by (just as anticipated). She looked strong and focused. I told her that she was an awesome runner and added that I’d see her at the finish line.

Vic left me at Sha Tin pass and I started plodding up Stage 5. Beacon Hill was a struggle. I felt incredibly sleepy as I was going up Beacon Hill. In fact, I got so sleepy that for the first time during the race, negative thoughts of aborting entered my mind! I told myself the usual – “Be a man! Rise to the occasion! Time doesn’t matter, kill speed, finish the run and enjoy the race”. As I was having this pep talk with myself, I saw Brendan come by. He looked strong and focused. We reached the checkpoint on Beacon Hill and saw the kids there who were great! One of them got me tomato soup and told me that I looked strong and was doing a great job! Haha! I certainly didn’t look that way. The kids certainly got me into a positive frame of mind. After seeing them, I hit the gas again and went downhill as fast as I could to Tai Po Road.

Tai Po Road to Tai Mo Shan
By the time I got to Tai Po Road, I succeeded in pretty much squashing all negative thoughts of aborting and was less worried about my time. I just plodding away all the way until Shing Mun. I traded places with Brendan but I was quite sure he’d overtake me for good on Needle Hill!

Upon reaching Shing Mun, I yelled out “Vivien” in the dark! Vivien came by, offered me some encouragement, and gave me some hot chocolate (powder sourced from Australia!) I sipped on that and started going up Needle Hill. As expected, Brendan overtook me, and I told him I’d see him at the finish line. Normally, I run nonstop all the way from Needle Hill to Grassy Hill but not today. I was too tired. The leg wasn’t too comfortable either. I just fast walked most of it which I am sure cost me some time.

Grassy Hill somehow reenergized me and the trail down to Lead Mine Pass, though not-so-enjoyable today, ended quickly. I reached Tai Mo Shan at about 8.05pm and decided to just continue without stopping to try and complete the course in Sub 13.5 hours.

Tai Mo Shan to the finish
I was only wearing my sweaty and cold tee shirt. I thought the cold weather would make me run faster. It did but the body was tired and wobbling. At one point, during one such wobbly experience, I banged my knee against a rock! That woke me up. Then I told myself to “stay in gear” and jogged as much of TMS as I could.

At the very top of Tai Mo Shan, two runners overtook me – Nicole and some other guy. I didn’t quite have the motivation or the energy to get back at them. I told myself “may the best man win” and kept going at my usual pace — until I reached that turnoff which is essentially only 5kms from the finish. I started on Gear 1 and saw the flashlight from the two runners who’d just overtaken me around 1 minute ahead of me. Before I knew it, I was on Gear 4, accelerating and clocking in 14kmh. I overtook both of them. The guy said “well done” as I passed him.

In what seemed like a pretty short time, thanks to the 14kmh acceleration, I saw the finish lights. The announcement came from the speakers “Vince from India has just finished”. But, I knew to take that announcement with a pinch of salt! The first time I did the race, I was flattered that they somehow seemed to know who I was which kind of puzzled me. (Come on, I can’t be that famous!) Upon further investigation, It turned out that they have a computerized system, that reads the tag on the bib and displays the runner’s name and nationality on a computer screen in front of the announcers! Neat! In any case, it was great to hear my name and even greater to know that I had actually finished! I completed the course in 13 hours and 35 minutes.

The finish
Peter, Dom, Bei, Anne were all there at the finish and helping me! It was great to see all of them! Peter got me my bag, Bei got me hot soup and Anne told me when the next bus was going to leave! I was chatting to super runner John Ellis who completed the course in 12 hours!! Impressive! Brendan finished in 13.10 and Marie did 12.51. Amazing runners. What I loved about all of them was how they were so strong, enthusiastic and happy at the finish. I felt like I had just gone over burning hot coal and my body was so tired that I would have fallen asleep that very instant. Plus, I was walking like Donald Duck. Not, not a Vaseline issue (thank goodness) but more because I pulled a nerve on that last downhill stretch as I was going all out to overtake Nicole and the other guy!

The race was (as usual) superbly organized and the support from friends was supreme! It was a fabulous social get-together on the trails.

The takeaways
1. I read in the book “Failing forward” by John Maxwell that one needs to manage energy, not time. Capacity is a person’s ability to spend and recover energy. The “recovery” today wasn’t good. Also, one of the criteria by which I judge myself on how well a run went, is to ask myself whether I feel absolutely fantastic at the end of the run. Today, I didn’t. Why? I am not sure. Perhaps, I should have gone out with a 13.30 target instead of a sub 13 target and accelerated during the 2nd half of the run depending on the extent of recovery.

2. I am glad I persisted and completed. The ability to squash negative thoughts by turning them into productive thoughts was good. Mac Stage 5 was my lowest point but I was strong enough mentally to reframe those useless thoughts and detach myself from them. (The kids on Beacon Hill really helped!)

3. Double Au before the next HK100: I need to do a two solo Double Aus (Mac 3 to 8) to test the body and mind, as well as to determine realistic targets, before the next 100km race.

Oh, btw, this report won’t be complete if I don’t tell you what I learnt on the Science Podcast I was listening to. Unfortunately, my Mp3 player stopped working as my sweat entered the player during the run (doh) but here’s something cool I listened to just before the player went bust. Apparently, back in the day in the 1600s, they were trying to investigate the use of blood. One scientist did an experiment: They had a docile sheep and a madman in a stadium with many onlookers watching. They slit the sheep’s jugular and cut the man’s wrist to exchange their blood. The hypothesis was that the man would turn docile, and the sheep would become mad! Nothing happened!

In another experiment, they gave an old person a young man’s blood and vice versa. It turned out that the amount of neuronal activity went up in the old man as soon as he received the young man’s blood and the neurons in the young man were not firing as rapidly when he got the older man’s blood. In other words, if you want to stay mentally sharp at an old age, you need to transfuse yourself with some young blood!

And, here’s something that shocked me. You know how donating blood is considered to be such a noble act? Well, that isn’t exactly the case. Apparently, it’s a billion dollar industry and the blood that is donated is actually sold to other blood banks and hospitals. There is a market for blood and the ones who get jibbed are the donors who don’t get their fair share of money for their “noble” donation!

Vibram Hong Kong 100, 2013 edition

Vibram Hong Kong 100, 2013 edition

My third consecutive time in three years on the Hong Kong 100. The first time I did it, I completed the course in 14 hours and 53 minutes. Last year, I surprised myself by finishing it in 13 hours and 28 minutes. This year, I somehow completed it in 12 hours and 51 minutes! Don’t ask me how. Probably just got lucky!

Morning preparation
I wanted to be at the start by 7am to collect my race bib. Unfortunately, an emergency dump request from the body just as I was about to leave home at 6.10am (yes, too much information) meant that I had to bike it all the way to Sai Kung to make it on time. (I thought about dumping the Tour De France style — without getting off the bike but it sounded too gross [much like the doping revelations]).

I arrived at the start at about 7.10am. It was jam packed with fit individuals. It felt like an army recruitment camp. The toilets were buzzing with activity (an indicator of an imminent race) and the fit guys were running minor laps around the starting point to get the body in rhythm.

Roger Graham showed up Read more

Vibram HK100 Ultra Marathon (2012-02-18)

We got to the starting point in Pak Tam Chung at about 7.15am. There was even more energy there than a King of the Hills event. A lot of very, very fit participants showed up. It looked like a gathering point for some of the top runners from all over the world.

The race started at 8am. Unlike the previous year, I didn’t have any ankle trouble, so I got off to a relatively controlled and comfortable start. The trail at the beginning was a bit narrow, resulting in a few jams every now and then, but some heavy breathing in combination with “passing right” allowed me to overtake where needed.

I made sure I was following my Rules of Running (2012 edition) [thou shall not skip more than one stair at a time, thou shall keep flat running pace at < 12kmh, etc]. So, I was pretty much abiding by the rules of running and cruising along. I had a timing sheet attached to the back of my bag for 13 hours 40 mins (my target finishing time). I then went on to having a chat with Nora Senn (bib tag "F1" -aptly named as she is one of the fastest female runners in Hong Kong-). I asked her what her target finishing time was. She said it was "whatever it took" to enjoy the race, get up the next day morning, run another 20km, do some cycling in the afternoon and attend a social event later that evening. Having heard that, I was so inspired that I decided to chuck my timing sheet at my next support point! I ran as per protocol (refueling on gels, granola bars and energy chews every hour or so) and kept cruising along. Not to forget, listening to an awesome collection of rock n roll music and a podcast of Anthony Robbins' personal power! Around the 40km mark near Hoi Ha, it was great to see Hannes and Jinhwa cheering me up. Then, there was a never ending stretch all the way to Yung Shui O. I saw Nora overtaking me at this point. That was the last I saw of her during the race, it looked like she had turned on her secret power boosters there. From Yung Shui O, a steep uphill lead us to my home territory - the Maclehose trail! That was a confidence booster. Upon reaching the top of Rooster Hill, I was in my unbeatable state of mind (the state of running down one of the best downhill stretches in Hong Kong). I turned on my heavy breathing mode, increased leg movement frequency and ran straight down! Again, I saw Jinhwa and Hannes cheering me up on the last section of this downhill stretch. Romain and Dominic were supporting me at this checkpoint. The original plan was to change my socks, tee shirt, etc, but I decided to scrap all that and just kept going after refueling with gels and a Pret sandwich. I was on cruise mode from there up until Beacon Hill. Then I had my first (and last) fall for the day. A rather ugly, inelegant misstep caused me to roll down a couple of stairs on the way down from Beacon Hill. Luckily, my reflexes took over and minimized physical damage to a superficial leg wound. It took me about 1-2 minutes to regain confidence but once I did, I kept running at a nonstop pace all the way to Shing Mun reservoir where Romain was waiting at the checkpoint. It got increasingly cold, so I grabbed my jacket, took 2 gels and kept moving. My pace took a hit going up Grassy Hill and I was walking for the most part of it. It was cold and foggy, so I slowed down on the decent from Grassy Hill to Lead Mine pass to prevent falls. Tai Mo Shan was very, very cold and it was very windy. I was again a little slow climbing up Tai Mo Shan but the cold air kept me moving. On top of Tai Mo Shan, I looked back at the trail to see 2-3 headlights right behind me. I then turned on my kamikaze-mode and made a dash for the finish. Later, I realized that one of those headlights was probably Olya (another superfast female runner) who would have probably turned on her own kamikaze-mode had she known I was barely a minute ahead! Finishing time: 13 hours 28 minutes. Also, very pleased with the fact that I felt relatively fresh and comfortable throughout. The winner finished in less than 10 hours! (?!) Last year, I finished in 14 hours 53 minutes and came 19th. This year I came 34th! The level of competition in these races has reached a new high! The race was organized very well and I enjoyed participating. Garmin.