Cameron Highlands

It has always been my desire to run in a cool place. Cool as in cold. And the chance came when we went to the Cameron Highlands for a short getaway. 

Weather during the time we were there was terrible. We got our "cool" but most time it came with rain. Temperate was around 15 degrees in the morning and the fog was so dense in the earlier part of the morning. A little bit later and the traffic would have built up into a big jam so it was really difficult to fit in the run. Finally we managed to squeeze in a short run on the day of our departure.

We started off at about 7.15 am. The plan was to just do a short 30 minutes. What I wanted to do was to see how it feel like running at an higher altitude. Our hotel was at about 1600 metres above sea level which was about as high we can get start of from. 

Out of the hotel, it was a down hill run along the relatively empty road. It wasn't as bad as I thought. The altitude. Going down, we ran at an easy pace stopping to snap some pictures. We ran downhill for 2 km eventually reaching 1,500 metres above sea level which means we have descended about 100 metres only.

Running downhill

 Ok that was easy enough. And now for the difficult part. Running the 2 km back up. Temperature was a cool 16 degrees and great for running. But within a few pace of running uphill, I had removed my jacket and was sweating buckets, the first time I had done so during the past few days here. 

Running uphill

Aside from the fact that it is rare for us Singaporean to run in such weather and altitude, we also don't have any real hill to climb. And even though the ascent was only about 100 metres, it was enough to reduce our already slow pace to an even slower 7 minutes pace. And now a days later, our quads are still aching from the exertion.

But overall, I enjoyed the run. I only wished it could have been longer.

The Kid

The kid started his running in mid 2009. Since then, a lot has passed. Back then, he was in the poly. Now he is in the Navy. 

I remembered he started off with just a short 2.4km. Since then he has moved on to 10km distances and even took part in some races together with us. For one reason or another, he did not venture beyond that distance. Being in the army didn't help. The emphasis was on fitness and not so much long distance running and with him almost permanently on courses, there is hardly little time to run. Even in camp, with the strict emphasis on safety, self running out of the PT sessions are a no-no.

So we were surprised when he declared that he wanted to do a 21km to commemorate his 21st birthday this week. Transiting from 10km to 21km without any progressive training runs is a no-no for me but what the heck, you only get to be 21 once so we didn't to support his endeavor.

Started off last week with a 15km run at Punggol. He passed the test with flying color completing in in 1:30 hours. So this the week of his birthday, we went to do his virgin 21km. We were blessed with shower of blessings. A heavy rainfall shortly after we started did not dampened our spirit but in fact made it easier to run. And despite this being his first 21km, he blew us away by finishing faster than both of us.

Welcome to the club. The orientation is now over!

The Old Masters 老前輩

At 50 years of age, I feel my age when I run. Yet out there in the great running world, there are so many people who are so much older and still running strongly. Like these people.

This gentleman is from Malaysia. He is  70 years young I think. He does not just run. In fact, he runs ultra like I run 10km race! And he travels regularly all over the region to participate in races.

This guy is always seen at the local races. Bone thin but still running very strongly. He looks at least 60 years?

This is argubably the most famous veteran senior runner in Singapore. Mr Hong Fatt Kor. He is what 80 years old? You can read his interview with Run Society here.

Another very prominent runner especially in the MacRitchie trails.

Another frequently seen runner.  Not too sure how young he is.

This gentleman is I think between 75 - 79 years young.

And of course at the last SCMS, a very special guest turned up! 101 years Fauja Singh came all the way from the US to take part in the 10km race.

I don't think I will be running when I am 100 if I live to be that old. Heck, I don't even think I be running at 70! So I really admired and look up to these 老前輩. Wonder how they do it? Maybe I should try to do an interview with these guys?

Recovery

The marathon is almost a week old. Maybe this comes a bit late but still it's worth a read I hope since there always a race round the corner.

Here are my secret weapons for a quick recovery:

1. Stretch immediately after the race

2. Take a cold shower as soon as possible after the race

3. Eat a good meal. For a good cheap local recovery drink - go for teh halia yes ginger tea

4. I like to put an ice pack on my knees and lie down with my legs raised up against the wall

45 Have a nap in the afternoon after the race

These are the standard prescribed advices from the pro:

Active.com Chow Chug Chill

Running Times Hydration, Powernap, hydrotherapy, Instead of forcing out potentially helpful inflammation, aid your body in flushing out superfluous inflammation. Drink plenty of water, elevate your legs above your heart for a few minutes whenever you get a chance, take an ice bath and consume more anti-inflammatory foods. Whole grains, healthy fats from avocados and nuts, beans, leafy greens, and wild-caught fish promote an anti-inflammatory response in the body, but don't prevent local, potentially beneficial, reactionary inflammation.

Yahoo Sports Food, liquid, dry clothes, swimming, light exercise, light stretch, recovery run, sleep, cold bath

Quite similar right? And at minimum cost