This is Ava's first out-of-town road trip and we're a little anxious about how she'll handle the journey -- in particular, the climb up to Fraser's (she can crawl but hasn't yet graduated to trekking poles). With the Bootcamp scheduled for an early start on Saturday morning (and not wanting to rush), we decide to set off on Friday. We depart from KL, make one stop at the Semangkuk Waterfall along Route 55 and reach Fraser's Hill a little after noon. Thankfully, the journey is uneventful. Ava does not get car sick, although Angela, ironically, does!
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| Semangkuk Waterfall |
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| Ava looking quite concerned (she usually has her morning bath at around this time) |
We check into our room at Silverpark Resort which we booked via AirBnB. Although MURA has provided a weekend package for participants at Puncak Inn, I thought I'd look around elsewhere. As I would be occupied for most of the weekend, I wanted to extend our stay to Monday to spend more time with the family. It's a nice, comfy place with great views.
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| Silverpark Resort |
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| Our room |
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| The view from our balcony. There are birds of prey in the distance! |
We spend the rest of the day walking around, eating and snapping photos. I turn in early as I want to be ready for Bootcamp tomorrow!
***
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| The famous clock-tower |
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| Mama and baby bear |
Saturday morning. I make my way to the Fraser's Hill Community Hall to register. Participants are trickling in and at 9:30 or so, the President of MURA, Ng Seow Kong, delivers his welcome note and introduces the first speaker of the day, Soh Wai Ching.
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| MURA President Ng Seow Kong with Soh Wai Ching in the background |
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| Bootcamp session (not Karaoke session ok?) |
Such high-intensity training may be anathema to marathoners and ultra-runners but Wai Ching makes the case that the benefits (from improvements in running form and economy to the physiological changes resulting from such exercise) are worth striving for and will make one a better runner.
He provides examples of interval work at various intensities that can be incorporated into one's training and stresses the importance of easing into such a programme. He also discusses biomechanics, some of the psychological aspects of running and shares some pre-race strategies and tips. All in all, it is an informative talk and Wai Ching's passion and love for the sport really shines through.
We break for lunch and when we resume at around 2, Jerome Martinent, Vice-President of MURA, introduces Jeri Chua, our second speaker of the day.
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| MURA Vice-President Jerome Martinent |
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| Raise your hand if you're Jeri Chua! |
Ultra-running aside, Jeri is a race organiser and is also responsible for the distribution of Tailwind Nutrition in the region. She makes it clear however, that as far as fuel goes, there are many options on the table and one should simply find and use what works.
The next 2 hours is all about food and drink! (Not just during the race but before and after as well.) What nutrients do we need and in what quantities? When and what should we eat, what should we avoid and how is food absorbed? What are the effects of dehydration and hyponatremia? What causes cramps and what are the remedies? These are just some of the many questions explored and answered during the session.
I've tried everything from gels, to chomps to bars to fried dhal, and thankfully, I've never had any issues. Still, I find this all incredibly fascinating. Jeri is an assured and articulate speaker and makes a dry subject seem quite palatable (aha ha ha). Clearly, she knows her stuff and is more than happy to share her knowledge and experiences with us. I leave the talk with some ideas of how I might do things differently at my next ultra. Afterwards, we receive samples of Tailwind to mix with our hydration for the trail run, which is our next activity for the day.
The run is fun and the trails are lush, damp and mossy. This is montane forest reminiscent of Irau or Cameron Highlands and quite unlike the trails back home. I find the Tailwind (berry flavour) light and yummy. It doesn't feel as substantial as something you might chew on and swallow but I guess it isn't meant to be. I like it!
After the run and dinner, we gather inside the hall once more to watch a short film courtesy of Jeri. The film follows 3 ultra-runners (including eventual winner Rob Krar) in their attempt to complete the 2015 Western States 100 mile race. It is a very inspiring and emotional journey -- I found it particularly moving to see the extent to which family and friends are involved to get their runner across the Finish Line (from the training and race prep in the months prior and as support crew during the event itself). After the screening, we form a circle and just talk -- about ourselves, our running, our experiences, goals and motivations. It is a very casual, lighthearted and fun session and a nice way to cap off the evening.
***
Sunday morning. It's Bootcamp Day 2! We're up early and set off for Pine Tree Trail at 630. The conditions do not make for favourable passage -- the trail is wet, slick and extremely muddy in parts. We are told at the start to turn back after about 70 minutes. A good workout nonetheless and the cool and breezy downhill segment from the trailhead to the clock-tower makes for a nice, strong finish.
After breakfast, we are introduced to our first speaker of the morning, Jess Lim of Apple Physiotherapy Centre. Jess is a qualified physiotherapist who works with athletes and in particular, runners. She provides an entertaining account of her job and the people she meets, her methods and the kinds of injuries she treats, and the steps one can take to prevent said injuries. She cautions against over-training and doing "too much mileage, too fast and too soon". She believes that stretching and strengthening exercises are a complement to rest and recovery and with the help of Sam Seow, demonstrates a few.
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| Jess Lim & Sam Seow |
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| And this is how you put a sock on! (or stretch that ankle) |
Whilst POSE favours a forefoot strike, Sam is keen to stress that it isn't so much about how one lands (heel, midfoot or forefoot) but rather, where one lands (over-striding is a recipe for injury and should be avoided; landing under one's centre of gravity is therefore ideal). To this end and to give us an idea of what constitutes good running form and how it can be achieved, Sam guides us through a host of drills for the entire session. It is hands-on, engaging and fun.
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| Sam is a very animated and motivated speaker |
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| All smiles! |
Overall, it was a good experience -- I picked up useful tips, met some nice people and enjoyed the camaraderie of fellow runners. I would like to see more practical sessions at future editions of the Bootcamp (I've a few suggestions in mind) and look forward to participating in 3.0. Thanks MURA!
Like an out-of-town race, this was a nice opportunity for a weekend escape with the family and I spend the rest of the day and Monday just chilling with them (... because it's cold, hehe). I've some great memories of family trips up to Fraser's Hill as a boy (the last being 17 years ago!) and in a way, I've come full circle. Not going to wait that long for the next trip though, what with the Fraser's Ultra in August (possibly!).
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| Morning mist |
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| A banded leaf monkey (or langur) |
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| A pretty flower |
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