Friday, February 24, 2017

Breaking Through Pre-race Jitters

My pre-race jitters before UTMB felt as massive as the Alps.

Like many athletes, I get my fare share of pre-race jitters. Judging by the number of articles on this issue, there's a real war on event anxiety going on.

Let's face it: your body is not an idiot. The race course seems to have an insane amount of distance and elevation. It's not going to be easy, and everyone knows it.

If you feel powerless against mighty mountains, realize your fears are like ripples on the surface of a lake.

Deep down the water remains cool and calm. Take challenges as a chance to explore your possibilities.

Ultras are 90% mental, and the rest is up to your head. A scared mind can play dirty tricks on you.

I believe The Barkley Marathons RD Lazarus Lake calls this phenomenon Quitter's Talk. Get over it.

Some of my best performances have occurred after horrible (but hilarious in hindsight) preludes. When you break through threatening obstacles, that's when you really grow.

Listen to your body, but don't believe all your thoughts. Don't worry too much. The pre-race jitters will soon pass after the start. Focus on executing your race plan and have fun out there.


Tuesday, February 7, 2017

10 Easy Tricks to Suffer More in Ultratrail Running Races

80km du Mont Blanc in Chamonix provides a lot of suffering for such a short distance.

Let's not kid ourselves. We ultratrail runners like to suffer. Why else would we bother racing at all? There's not that much money and fame for the champions in our sport - let alone midpackers.

Not only do we love races, but we tend to choose the longest, highest and toughest courses with the most elevation gain. Race organisers almost boast how extreme their event is.

We love tough challenges. Races are the ultimate sufferfests. They draw us like a light moths. Why is that?

Maybe suffering leads to clarity and some sort of illumination or happiness. Looking back, those hardest spots often seem like the best parts of your life.

These guys are still grinning after suffering 200K in mostly terrible weather (Irontrail 2016).

So here they are - my ten tried and tested easy tricks to suffer even more in your next ultrarunning event:

1. Arrive at your destination as late as possible. No need to recover from the travelling or acclimatize to the altitude. Sightseeing is absolutely unnecessary.

2. Minimize sleep the night before the start. Stay nervous, check you gear all night long and repack your backpack.

3. Race injured or sick. Never give up no matter what. If you DNF once, you'll always DNF.

4. Start the race too fast. Stay above your comfortable threshold even if it makes you throw up.

5. Get lost. Take the wrong way and keep going forward when you don't see any route markings. Never study maps of the race course.

6. Take yourself very seriously. Stare at your GPS watch. Never chat or joke with fellow competitors. Don't shoot any photos or videos.

7. Hurry through aid stations. Time spent on eating local goodies is wasted. Forget to fill in your bottles. No need to thank the volunteers.

8. Don't stop for anything. Fail to remove debris from your shoes or take care of your feet. Whose afraid of blisters? Never nap. Run past those who show any weakness and might need help.

9. Fall down. Go faster than you are capable of. Run a technical course like it was a track. Trip and face plant. Act like it doesn't hurt at all. Don't seek medical help.

10. Use cheap gear - or no gear at all. Why pay extra for quality. Poles and waterproof pants are for losers.

Tip: use minimal low-quality gear and don't prepare for stormy weather (Eiger Ultra Trail).

Thursday, January 26, 2017

Mt Endure Jungle Trek

'Tahan is the hardest trek in Malaysia. Although Kinabalu is almost twice as high as Tahan, it's actually easier. I simply cannot let you go alone. Don't fool yourself. A youngster like you would have no chance against the world's oldest rainforest,' Mr. National Park Supervisor told me bluntly while checking my papers. 'This trek demands excellent physical fitness and mental determination. There are several hazardous river crossings, challenging climbing and traverses along dry ridges requiring rationing every last drop of water. For a well-equipped expedition with guides, cooks and porters, it's at least 7-9 day roundtrip to this highest mountain in Peninsular Malaysia. And if you get in trouble, don't expect my staff to rescue you.'

'Deal. Sounds fine to me. See you in less than seven days,' I replied and begun my solo jungle trek to Gunung Tahan, or Mt Endure in English. I had just learned from my Lonely Planet South East Asia guidebook that it was possible to do this exciting Tahan trek cheaply - all by yourself. I disappeared in the jungle before anyone had a chance to stop me.

This happened about 30 years ago. I was in my early twenties and relatively fit. I had finished my first marathon run the previous year. I travelled by boat up the river to Taman Negara HQ in Kuala Tahan with a large backpack. I carried the big three of hiking: a tent, sleeping bag and foam mat. I had lots of food as well. Had I known how challenging it would be, I'd probably never have attempted this alone. As none of my friends were neither interested nor capable, I decided to do it. I thought it would be fun. I was confident that I got this.


Taman Negara's fauna has it all in terms of dangerous creatures, including elephants, tigers, rhinos, snakes and spiders. After hiking just a few hours I found myself more concerned with dangerous flora. Specifically the thorny vine that had arrested my fall down a muddy slope. I yelled in pain as the tiny needles sunk deeper around my neck and body. I struggled a few minutes to grab a knife and cut the vine. Finally I was free to continue. After that I watched my every step more carefully.

Later on I encountered a Singaporean hiker hiking back home. He was shocked and cried a lot while telling his story. He had pitched his tent by the river. Several elephants had stomped over the tent while he was sleeping. Miraculously he had stayed alive and wasn't even seriously injured. The elephants had no intention to harm him. He just happened to camp on their path.

In the late afternoon I arrived at the first campsite by River Melantai. I had advanced maybe about 15 km. In those days we didn't have any GPS to measure the distance. I dove in the water with a big splash to clean myself and wash my muddy clothes. I pitched my tent and enjoyed a cold dinner. I didn't carry a cooker and jungle wood seemed too wet to burn.

I noticed a few black leeches all over my body. It's impossible to avoid those tiny suckers in the jungle. They can easily drop from vegetation to crawl under your clothes. I carefully burned the ugly buggers off with a lighter. You have to let them inflate themselves with your blood first. Don't tear them off prematurely, or you risk getting a bad infection.

I expected a thunderstorm every evening. They don't call this rainforest for nothing. It started before I fell asleep. Laying on a sleeping bag and soft mattress, I felt safe in my waterproof tent. After a while the top outside fabric gave in and leaked badly. By the time the rain stopped, my tent had turned into a kiddie pool. Loud animal noises kept me awake all night as I laid down soaking wet. I imagined hearing scary beasts nearby, but luckily they left me alone. My strategy was to never unzip my tent before sunrise, no matter what.


In the morning my body ached. I had to make my backpack lighter. I decided to hide most of the heavy canned food high on a tree for my return trip. Then I had a big breakfast. When I picked up my skyblue backpack it was a lot lighter, but covered with hundreds of skyblue butterflies. They must have thought it was their mothership or something. They followed me across the river for a while, which was fun but weird.

The second day climbed over 27 hills. My dirty contact lenses were not usable anymore. No worries, my pace was so slow that I had plenty of time to spot the route markings with my myopic eyes. The highest peak was 576m, followed by a steep trail downhill and seven river crossings. I used a stick I found to stay upright in knee-deep streams. I reached the second campsite after the last river. The flowing waters had kept me well hydrated, cleaned and cooled. I ate something and fell asleep quickly after burning away a dozen leeches. I estimated to have covered another 20 km and was on schedule. I felt happy after about my performance, but the worst was ahead.


Serious mountain climbing started on the third morning. It was a shorter section than previous days, but all of it was steep uphill to the camp at over 1800m altitude. There was only one small stream about half way up to fill my water bottle. I felt better as it got gradually cooler and less humid. On the steepest rocks bouldering skills were required. I didn't have them, but somehow struggled my way up with bare hands. (Nowadays they have installed stairs and ladders there.) At night I was shivering as it was windy and only about +5°C. I hadn't thought of bringing warm clothing in the jungle. I had to anchor my tent real well to prevent it from flying away in the night. It was awesome to lie on that narrow ridge and watch the milky way glowing bright.


In the morning all my gear was dry and my spirits were high. The most difficult part of the climb was ahead. It was a vertical cliff about 250m up and down. There were some old ropes and I was barely able to do it. During the last descent my water bottle fell down accidently. I watched it drop into the jungle a hundred meters below me. I had to make it to the summit and back down to the last watering hole in one day. The summit ridge seemed long, but not too technical. I drank black swamp water from moss growing on the slopes. The 360° view from the 2,187m peak was magnificent. I wrote my name in the visitor book and headed back immediately. I barely made it back to the watering hole before dark. So far so good.


Without my water bottle I got dehydrated, confused and lost on the fifth day. After one of the river crossings I took the wrong turn left. It took me a long time to find my way back to the right track. I kept moving on along a river until I stumbled upon the familiar route markings again. It was a relief as I didn't have any food left. With the light pack, I was able to run pretty fast now. I was able to find the stash of goodies I had left. I was completely exhausted. I was so hungry that I ate it all. I thought this would have to be my last night in the tent. I couldn't take any more of this.


I'll never forget the astonished faces in the Park HQ as I rushed in. They stared at this crazy forest creature, who was covered in dirt and bloody rags. The Supervisor said 'You came back already... Where did you give up and turn back?'

'No no. I made it to the top of Tahan and back here in less than seven days. I did it!', I announced triumphantly at the finish of my 120 km solo jungle trek. Nothing else seemed too difficult after that.

Note: I didn't carry a camera and mobile phones didn't even exist. It was awesome to be able to relive my adventure with Google Maps Street View. All photos are screenshots from there.