Posts

20160509_092456322_iOS

#HKTRP #52 – Talking to Trail Running Legend Stone Tsang (2/3)

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 2:
In Part 1 of the podcast, we spoke to Stone about his humble beginnings and how he got into running. In this second part of the podcast, we will ask him about his training routine. We will then go over two races and have him talk about his experience in those two races and how he trained for it
  • Walk us through the top 3 races, the preparation, the training, the nutrition
  • What was it like?
  • Walk us through the journey. What was it like? You slept during the race. What happened? Did you want to stop?
  • Did he put a lot of pressure on himself to complete? What was the “outside” pressure like on him?
  • How did you manage the not sleeping part?
  • 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 Stone? 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 Stone take any painkillers during runs? What’s his philosophy on that? What’s been his most painful run?
  • How does he balance his family time vs running / training? How supporting is his family?
  • Talk to us about injuries, what he learnt from it. Does he believe in the needle guy?

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 #51 – Talking to Trail Running Legend Stone Tsang (1/3)

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.

Show Notes: (The get to know Stone better section)
  • Who’s Stone Tsang?
  • He is a family man – how many kids?
  • Does he give his son any pressure to follow in his footsteps?
  • How does he balance his time between work / training and take care of his family?
  • Was there anything in his past that lead him to trail running?
  • What is his day job?
  • Has the job helped him in his running?
  • Who sponsors him? Does he have additional pressure because of it?
Trivia for Stone:
  • What is Stone’s favorite trail in Hong Kong and why?
  • What’s his favorite race and why? (can be local or overseas)
  • What in Stone’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 Stone 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 Stone:
  • 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 Stone about his training routine – both physical training and mental training

IMG_4473

#HKTRP #50 – A conversation with experienced physiotherapist Helen Real (2/2)

Today on the podcast, we’re going to talk to Helen Real, an experienced physio who works for a company called posture plus which specializes in sports physiotherapy. We’re going to talk to her from an ultra perspective, i.e. ask her about common injuries that she sees ultra runners suffer from and what runners can do to take proactive action against potential future injury. So, let me welcome Helen Real to the show.
Disclaimer: Opinions expressed in this podcast are Helen’s personal opinion only
We’re going to divide the podcast into two parts. In the first part, we’ll focus on the importance of maintaining a good posture plus what can one do before ultras and after ultras to recover quickly and prevent potential injury. In the second part of the podcast, we’ll talk about common running injuries and treatment.
Part 2: In the first part of the podcast, we spoke about pre-run/post-run stretching and running posture. In the second part, we’ll talk about injuries and treatment.
Injuries and treatment:
  • What are the common injuries that runners face? Talk about ITB, sprains, knee trouble
  • What’s the toughest injury that she has treated
  • Drugs like ibupofen, is it alright to take them (in her opinion) or is “let nature fix it” a better way to deal with it?
  • Would she recommend active recovery or passive recovery
  • Can she talk about age / injuries. Mid 30s seems to be the sweet spot for ultras. Is that true?
  • What about acupuncture? What’s her belief on that?
  • Sending electricity through the body for quick recovery (Killian’s style) – would that have any long term impact?
  • Sometimes with mileage one doesn’t know when one might get injured. Is there a way to tell? Should one maintain a particular mileage per week and not go above that?
  • There are some guys (like John Ellis) who seem to do every race but still remain injured (he’s awesome). Whereas some get injured quickly. How much of that is genetic and how much of that can be trained?
  • Does the sauna help prevent injuries?
 
Finishing touches / advice:
  • They say that more than half of success is mental and the rest physical. Is that true? These athletes are they different in their mental mark up?
  • Do these athletes succeed because they can take pain better than the average Joe?
  • After studying the injuries of elite runners, what advice would she have for budding runners?
  • Can she also talk about some interesting scientific developments in this field?
  • Are humans becoming stronger or more resourceful? i.e. the core strength is the same but the resources like footwear are better?

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)

IMG_4473

#HKTRP #49 – A conversation with experienced physiotherapist Helen Real (1/2)

Today on the podcast, we’re going to talk to Helen Real, an experienced physio who works for a company called posture plus which specializes in sports physiotherapy. We’re going to talk to her from an ultra perspective, i.e. ask her about common injuries that she sees ultra runners suffer from and what runners can do to take proactive action against potential future injury. So, let me welcome Helen Real to the show.
Disclaimer: Opinions expressed in this podcast are Helen’s personal opinion only
We’re going to divide the podcast into two parts. In the first part, we’ll focus on the importance of maintaining a good posture plus what can one do before ultras and after ultras to recover quickly and prevent potential injury. In the second part of the podcast, we’ll talk about common running injuries and treatment.

Part 1:
Let me welcome Helen Real to the show and also congratulate her! She got married a couple of weeks back. Also, we’ll start off with the usual trivia questions for Helen
Trivia:
  • Helen, could you please give us an introduction of yourself
  • How did she get into physiotherapy
  • Her realm of expertise. What kind of injuries does she deal with
  • Is she a runner herself?
  • How long has she been running for?
  • How long has she been in HK for and what’s her favorite trail?
  • What’s her best “running” accomplishment in her opinion?
  • Does she have any role models in Hong Kong or outside of Hong Kong?
Posture and ultra running:
  • Why is it important to have a good posture
  • Should one work on a good posture before getting into running or can it be a “refine as you run” experience
  • Does the posture change for sprinters / ultramarathoners ?
  • How will one know that they have a good posture
  • Any views on shoes like Hokas? What would be a good pair of shoes in her opinion?
  • How important is stretching before running and what’s the science behind it?
  • How important is post run stretching and why is that important (if it is)

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)

IMG_4472

#HKTRP #48 – Talking to Mr. Sin (one of the first Hong Kongers to complete the RTP Desert Series)

Today on the podcast, we’ve got Mr. Sin Shui Fuk.
Most people will know Mr Sin as one of the first local Hongkongers to have completed the four Deserts Race Series – four 250-kilometre races across deserts around the world. Mr Sin suffers from Hepatitis B and has used running as a tool to help him beat the disease as much as possible. Also, during his illness, he noticed that whilst women would devote a lot of love and care towards their other halves, women received much less attention when they were sick, as he saw while caring for his wife when she was hospitalised. Mr Sin thinks that women and men should not only have equal opportunities in society, but there should be reciprocity in terms of the expression and sharing of love and care, especially during times of illness.
Also, as a co-host, let me welcome Agnes Cheng who is an active trail runner in Hong Kong. She is Mr. Sin’s campaign manager.
Introducing Agnes. It’s time for our 3 trivia questions:
  • What’s your favorite trail in Hong Kong and why?
  • What’s your best accomplishment in the field of running / hiking and why?
  • Who are your role models if any?
Questions for Mr. Sin
  • Self introduction
  • Background questions
    • How old is he now?
    • When did he get into hiking and how did it evolve?
    • When did it occur to him to do the 4 Deserts Race Series?
    • What were his family’s thoughts on his idea? Did they object to it?
    • Why did he want to do it? And, why this challenge?
  • Talk about ups and downs of the Desert Series
  • Talk about future goals
  • What’s the best place to reach him?
    • https://www.facebook.com/walktocare/

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)

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20160509_092456322_iOS

#HKTRP #52 – Talking to Trail Running Legend Stone Tsang (2/3)

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 2:
In Part 1 of the podcast, we spoke to Stone about his humble beginnings and how he got into running. In this second part of the podcast, we will ask him about his training routine. We will then go over two races and have him talk about his experience in those two races and how he trained for it
  • Walk us through the top 3 races, the preparation, the training, the nutrition
  • What was it like?
  • Walk us through the journey. What was it like? You slept during the race. What happened? Did you want to stop?
  • Did he put a lot of pressure on himself to complete? What was the “outside” pressure like on him?
  • How did you manage the not sleeping part?
  • 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 Stone? 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 Stone take any painkillers during runs? What’s his philosophy on that? What’s been his most painful run?
  • How does he balance his family time vs running / training? How supporting is his family?
  • Talk to us about injuries, what he learnt from it. Does he believe in the needle guy?

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 #51 – Talking to Trail Running Legend Stone Tsang (1/3)

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.

Show Notes: (The get to know Stone better section)
  • Who’s Stone Tsang?
  • He is a family man – how many kids?
  • Does he give his son any pressure to follow in his footsteps?
  • How does he balance his time between work / training and take care of his family?
  • Was there anything in his past that lead him to trail running?
  • What is his day job?
  • Has the job helped him in his running?
  • Who sponsors him? Does he have additional pressure because of it?
Trivia for Stone:
  • What is Stone’s favorite trail in Hong Kong and why?
  • What’s his favorite race and why? (can be local or overseas)
  • What in Stone’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 Stone 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 Stone:
  • 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 Stone about his training routine – both physical training and mental training

IMG_4473

#HKTRP #50 – A conversation with experienced physiotherapist Helen Real (2/2)

Today on the podcast, we’re going to talk to Helen Real, an experienced physio who works for a company called posture plus which specializes in sports physiotherapy. We’re going to talk to her from an ultra perspective, i.e. ask her about common injuries that she sees ultra runners suffer from and what runners can do to take proactive action against potential future injury. So, let me welcome Helen Real to the show.
Disclaimer: Opinions expressed in this podcast are Helen’s personal opinion only
We’re going to divide the podcast into two parts. In the first part, we’ll focus on the importance of maintaining a good posture plus what can one do before ultras and after ultras to recover quickly and prevent potential injury. In the second part of the podcast, we’ll talk about common running injuries and treatment.
Part 2: In the first part of the podcast, we spoke about pre-run/post-run stretching and running posture. In the second part, we’ll talk about injuries and treatment.
Injuries and treatment:
  • What are the common injuries that runners face? Talk about ITB, sprains, knee trouble
  • What’s the toughest injury that she has treated
  • Drugs like ibupofen, is it alright to take them (in her opinion) or is “let nature fix it” a better way to deal with it?
  • Would she recommend active recovery or passive recovery
  • Can she talk about age / injuries. Mid 30s seems to be the sweet spot for ultras. Is that true?
  • What about acupuncture? What’s her belief on that?
  • Sending electricity through the body for quick recovery (Killian’s style) – would that have any long term impact?
  • Sometimes with mileage one doesn’t know when one might get injured. Is there a way to tell? Should one maintain a particular mileage per week and not go above that?
  • There are some guys (like John Ellis) who seem to do every race but still remain injured (he’s awesome). Whereas some get injured quickly. How much of that is genetic and how much of that can be trained?
  • Does the sauna help prevent injuries?
 
Finishing touches / advice:
  • They say that more than half of success is mental and the rest physical. Is that true? These athletes are they different in their mental mark up?
  • Do these athletes succeed because they can take pain better than the average Joe?
  • After studying the injuries of elite runners, what advice would she have for budding runners?
  • Can she also talk about some interesting scientific developments in this field?
  • Are humans becoming stronger or more resourceful? i.e. the core strength is the same but the resources like footwear are better?

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)

IMG_4473

#HKTRP #49 – A conversation with experienced physiotherapist Helen Real (1/2)

Today on the podcast, we’re going to talk to Helen Real, an experienced physio who works for a company called posture plus which specializes in sports physiotherapy. We’re going to talk to her from an ultra perspective, i.e. ask her about common injuries that she sees ultra runners suffer from and what runners can do to take proactive action against potential future injury. So, let me welcome Helen Real to the show.
Disclaimer: Opinions expressed in this podcast are Helen’s personal opinion only
We’re going to divide the podcast into two parts. In the first part, we’ll focus on the importance of maintaining a good posture plus what can one do before ultras and after ultras to recover quickly and prevent potential injury. In the second part of the podcast, we’ll talk about common running injuries and treatment.

Part 1:
Let me welcome Helen Real to the show and also congratulate her! She got married a couple of weeks back. Also, we’ll start off with the usual trivia questions for Helen
Trivia:
  • Helen, could you please give us an introduction of yourself
  • How did she get into physiotherapy
  • Her realm of expertise. What kind of injuries does she deal with
  • Is she a runner herself?
  • How long has she been running for?
  • How long has she been in HK for and what’s her favorite trail?
  • What’s her best “running” accomplishment in her opinion?
  • Does she have any role models in Hong Kong or outside of Hong Kong?
Posture and ultra running:
  • Why is it important to have a good posture
  • Should one work on a good posture before getting into running or can it be a “refine as you run” experience
  • Does the posture change for sprinters / ultramarathoners ?
  • How will one know that they have a good posture
  • Any views on shoes like Hokas? What would be a good pair of shoes in her opinion?
  • How important is stretching before running and what’s the science behind it?
  • How important is post run stretching and why is that important (if it is)

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)

IMG_4472

#HKTRP #48 – Talking to Mr. Sin (one of the first Hong Kongers to complete the RTP Desert Series)

Today on the podcast, we’ve got Mr. Sin Shui Fuk.
Most people will know Mr Sin as one of the first local Hongkongers to have completed the four Deserts Race Series – four 250-kilometre races across deserts around the world. Mr Sin suffers from Hepatitis B and has used running as a tool to help him beat the disease as much as possible. Also, during his illness, he noticed that whilst women would devote a lot of love and care towards their other halves, women received much less attention when they were sick, as he saw while caring for his wife when she was hospitalised. Mr Sin thinks that women and men should not only have equal opportunities in society, but there should be reciprocity in terms of the expression and sharing of love and care, especially during times of illness.
Also, as a co-host, let me welcome Agnes Cheng who is an active trail runner in Hong Kong. She is Mr. Sin’s campaign manager.
Introducing Agnes. It’s time for our 3 trivia questions:
  • What’s your favorite trail in Hong Kong and why?
  • What’s your best accomplishment in the field of running / hiking and why?
  • Who are your role models if any?
Questions for Mr. Sin
  • Self introduction
  • Background questions
    • How old is he now?
    • When did he get into hiking and how did it evolve?
    • When did it occur to him to do the 4 Deserts Race Series?
    • What were his family’s thoughts on his idea? Did they object to it?
    • Why did he want to do it? And, why this challenge?
  • Talk about ups and downs of the Desert Series
  • Talk about future goals
  • What’s the best place to reach him?
    • https://www.facebook.com/walktocare/

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)