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20160514_081403257_iOS

#HKTRP #57 – Talking to Singapore ultra runner Paviter Singh (3/3)

I have with me one of Singapore’s famous ultra runners – Paviter Singh. He did his first ultra in 2011 and since then has done the TNF, CCC and many other races representing Singapore. We’re going to divide this podcast into 3 parts. In the first session, we got to know Paviter better and asked him about his background and what lead him to running. In the 2nd session, we asked him questions about his training program and get him to talk about two of his most memorable races. In this 3rd part, we’ll ask him some personality questions and finish with his goals for 2016.

Training (mental)
  • How does he do so many races / such long distances during painful moments? What’s been his most painful mental moment?
  • What is his philosophy on pain? When does he know when to persist and when not to?
  • What does he tell himself mentally when he has to persist through pain and continue to the finish line?
  • During long distance runs, does he listen to music? How do you maintain your focus?
  • Is he scared that someday he might not be able to defend his top spots?
  • Is he scared he will even run out of challenges?
  • Is he scared he will someday lose his passion for running? What keeps him passionate about running?
  • When he is running, does he view competition as targets he has to overtake? Are there people he wants to overtake and be ahead of?
  • What are his downtimes in running? When he didn’t want to run and felt miserable?
  • Which is more fulfilling? Work or running?
Philosophies:
  • Does he believe in taking medicines? If so, when and how? Has he taken medicines before during a race in order to finish the race?
  • What does he think about DNF-ing?
Personality:
  • If he could not run, what else would he do?
  • Does he have any strategies for mental training?
Goals:
  • As far as running is concerned what are his goals for 2016?
  • Has he even thought of attempting the Grand Slam (either HK or USA) or doing the 4 Trails?
Advice:
  • For beginners getting into 100km+ running, what kind of advice does he have?
  • How can someone who has plateaued develop themselves further? How do you get from becoming a good trail runner to a great trail runner?
Parting words of wisdom:
  • #1 key to success. Winning formula in life?
  • What is the creed he lives by?

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)

20160514_081403257_iOS

#HKTRP #56 – Talking to Singapore ultra runner Paviter Singh (2/3)

I have with me one of Singapore’s famous ultra runners – Paviter Singh. He did his first ultra in 2011 and since then has done the TNF, CCC and many other races representing Singapore. We’re going to divide this podcast into 3 parts. In the first session, we got to know Paviter better and asked him about his background and what lead him to running. In this 2nd session, we’ll ask him questions about his training program and get him to talk about two of his most memorable races. In the 3rd part, we’ll ask him some personality questions and finish with his goals for 2016.

  • Walk us through the top 1 races, the preparation, the training, the nutrition
  • Did he put a lot of pressure on himself to complete? What was the “outside” pressure like on him?
  • What were the up and down moments of this race? Describe the race to us and what more impressed you about the race
Training: (physical)
  • How often does he train and how? Does he have a routine?
  • What’s his weekly training plan / mileage?
  • Has his training resulted in injuries and if so how does he deal with them?
  • How competitive is Paviter? How important is it to him to best himself? Would he risk injuries in order to achieve certain goals?
  • What’s his philosophy on team runs like the OTW? Would he push his team to do better or would they do it “just for fun” ?
  • Does Paviter take any painkillers during runs? What’s his philosophy on that? What’s been his most painful run?
  • Talk to us about injuries, what he learnt from it. Does he believe in the needle guy?
Training (mental)
  • How does he do so many races / such long distances during painful moments? What’s been his most painful mental moment?
  • What is his philosophy on pain? When does he know when to persist and when not to?
  • What does he tell himself mentally when he has to persist through pain and continue to the finish line?
  • During long distance runs, does he listen to music? How do you maintain your focus?
  • Is he scared he will even run out of challenges?
  • Is he scared he will someday lose his passion for running? What keeps him passionate about running?
  • Has he ever felt like quitting running?
This concludes Part 2 of the podcast. In Part 3 of the podcast, we will continue to talk to Paviter about his personality and goals

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)

20160514_081403257_iOS

#HKTRP #55 – Talking to Singapore ultra runner Paviter Singh (1/3)

I have with me one of Singapore’s famous ultra runners – Paviter Singh. He did his first ultra in 2011 and since then has done the TNF, CCC and many other races representing Singapore. We’re going to divide this podcast into 3 parts. In the first session, we’ll get to know Paviter better and ask him about his background and what lead him to running. In the 2nd session, we’ll ask him questions about his training program and get him to talk about two of his most memorable races. In the 3rd part, we’ll ask him some personality questions and finish with his goals for 2016.

Show Notes: (The get to know Paviter better section)
  • Who’s Paviter Singh?
  • Was there anything in his past that lead him to trail running?
  • What is his day job?
Trivia for Paviter:
  • I’d ask what is Paviter’s favorite trail in Singapore but Singapore doesn’t really have many trails. Or does it?
  • What’s his favorite race and why? (can be local or overseas)
  • What in Paviter’s view is his best accomplishment in the field of running
  • In his running career, has he had any mentors? Who has had the most influence on him?
  • Does Paviter have role models in the field of running? Who are they and why?
  • Something or someone that has shaped him and his thoughts?
  • Does he have a coach? Who is it? When did he get the coach?
Questions for Paviter:
  • Intro – when did he start hiking/running? (what year) Humble beginnings: where it all started
  • Did he start off as a road runner? Does he enjoy both road running and trail running?
  • Why does he run? What is more fun – running for fun or racing?
  • In his journey so far (both running and racing) – does he have any unforgettable experiences? If so what are the top two experiences he can never forget?
This concludes Part 1 of the podcast. In Part 2 of the podcast, we will continue to talk to Paviter about his training routine – both physical training and mental training

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)

20160526_050305179_iOS

Talking to Virginie Goethals about Free to Run

Today on the podcast, I’ve got with me a multi faceted woman. Virgine Goethals is a qualified lawyer with a degree in sustainable development. She is also an experienced ultrarunner, and a mother of three beautiful children. Originally from Belgium, she is currently based in Hong Kong after a number of years of studying and private practice in Beijing.
She is highly involved in an organization called Free to Run which is a nonprofit organization that uses running, physical fitness and outdoor adventure as a means of empowering and educating females from conflict-affected communities to overcome the harmful effects of gender, religious and ethnic discrimination.
Virginie brings to Free to Run her experience of working with other non-profit organizations as well as her direct experience acting as a mentor to Free to Run’s first Afghan ultramarathon team. She manages Free to Run’s Hiking to Heal program, tirelessly working to provide running and hiking opportunities to the refugee population in Hong Kong. Virginie speaks English, French, Dutch and conversational in Chinese and Spanish.
Today on the podcast, we’re going to talk to Virginie about her experience as an ultra marathon runner and about the Free to Run organization. So, let me welcome Virgine to the Hong Kong Trail Rockers Podcast.

Show Notes: (The get to know Virginie better section)
  • Please introduce yourself in your own words
  • 3 children – how old are they?
  • How do you balance your time between family and training?
  • What is her day job now?
  • What got you into running?
Trivia for Virginie:
  • What is your favorite trail in Hong Kong and why?
  • What’s his favorite race and why? (can be local or overseas)
  • What in your view is his best accomplishment in the field of running
  • In your running career, do you have any mentors? Who has had the most influence on you?
  • Do you  have role models in the field of running? Who are they and why?
The Free To Run Organization:
  • Talk to us about the Free to Run Organization. What is it?
  • How did she get to know about it?
  • Why is this cause to important to her?
  • When was it founded?
  • How does running or hiking empower people in her opinion, especially refugees?
  • What have they achieved so far?
  • Talk about 2 of the most unforgettable experiences she has had as part of serving this organization?
  • What is the future vision?
  • Hiking and track training for refugees
    • How does the training work?
    • Is it harder to train people who’ve had greater setbacks?
    • What did she learn from doing this?
Running accomplishments:
  • When did she get into running?
  • How did her running career evolve?
  • Talk to us about Gobi in 2012
  • Talk about UTMF – 169km 35.35 hours in 2014
  • Talk to us about training for Laveredo
Conclusion:
  • How can one get involved in Free To Run?
  • Where can one find more information on this?

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)

20160509_092456322_iOS

#HKTRP #53 – Talking to Trail Running Legend Stone Tsang (3/3)

I have with me one of Hong Kong’s Trail Running legends – Stone Tsang. He is recognized as one of the top runners of Hong Kong, if not the top Hong runner. Some of his accomplishments are:
  • First HK-er to win Action Asia Challenge
  • 9th Overall in Ultra Trail World Tour
  • Top Hong Kong finisher (20th overall) in UTMB
  • 2nd place overall in HK100 / TNF 100
This list runs huge. We will attempt to paint a picture of what lead him to start trail running and how he managed to become one of the top runners in Hong Kong. We’ll split the podcast into 3 parts, in the first part, as always, we’ll start with the humble beginnings, get to know Stone better and attempt to paint a picture of what got Stone into trail running.
In the second part, we’ll drill into his physical training routine. We’ll ask him how he trains / what his weekly mileage is and so on. We’ll also talk about 2 of his top races and his experience through them.
And, in the final part of the podcast, we’ll ask him some personality questions / future goals and conclude with some of his advice for budding trail runners.

Part 3:
In this part of the podcast, we’ll talk to Stone about his mental training strategies and will also ask him some personality questions. We will conclude by asking him about his future goals
Training (mental)
  • How does he do so many races / such long distances during painful moments? What’s been his most painful mental moment?
  • What is his philosophy on pain? When does he know when to persist and when not to?
  • What does he tell himself mentally when he has to persist through pain and continue to the finish line?
  • During long distance runs, does he listen to music? How do you maintain your focus?
  • Is he scared that someday he might not be able to defend his top spots?
  • Is he scared he will even run out of challenges?
  • Is he scared he will someday lose his passion for running? What keeps him passionate about running?
  • When he is running, does he view competition as targets he has to overtake? Are there people he wants to overtake and be ahead of?
  • What are his downtimes in running? When he didn’t want to run and felt miserable?
  • Which is more fulfilling? Work or running?
  • Does he believe in taking medicines? If so, when and how? Has he taken medicines before during a race in order to finish the race?
  • What does he think about DNF-ing?
  • Talk about the “No Concrete Movement” with AFCD
Personality:
  • If he could not run, what else would he do?
  • Does he have any strategies for mental training?
Goals:
  • As far as running is concerned what are his goals for 2016?
  • Has he even thought of attempting the Grand Slam (either HK or USA) or doing the 4 Trails?
Advice:
  • For beginners getting into 100km+ running, what kind of advice does he have?

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)