- After crossing the finish line: Cannot speak, don't want to open my mouth, feeling hard to breath. Just change my top and wrapped myself a big towel and go home immediately. Cannot have the joy of finishing. On the way home feeling the sun is so bright that i don't want to open my eyes.
- After 3 hours: sleep, breathing is strange, still like in a dream.
- After 6-7 hours: eat 2 steam eggs, congees a bit, no appetite, legs is so stiff. Dinner no appetite.
- After 1 day (Monday): Walk is pain, legs is strange, difficult to walk downstairs, feeling pain. Want to eat rubbish. Feeling the sun is so strong and don't want to open my eyes.
- After 2 days (Tue.): Swell, both legs and feets are swell, fatigue.
- After 3 days (Wed.): Went to Physio, massage a bit. loosen up the tight muscle. No appetite.
- After 4 days (Thur.): Can walk downstair properly still abit of strange at my right knee.
- After 8 days: First Physio to just loosen the muscle
- After 9 days: Diagnosis of ITB problems and have my first acupuncture
- After 16 days: Feel magical that i have no problem at all to walk downstair, say only 5 %.
- After 22 days: Run my first 5km. OK. Muscle memory still there.
♥♪☆♥♪♪☆ Me and I and everythings about myself ☆♪♥♪♪♥☆
Showing posts with label Running. Show all posts
Showing posts with label Running. Show all posts
Thursday, December 15, 2016
Post 100KM body effect
How your body feel after running a 100km race (The North Face 100, 100km Ultra Trail race in Hong Kong on 11-12 Dec. 2016)
Monday, December 12, 2016
The North Face 100 Hong Kong
Everything starts with my stupidly sign up for this race after i come back from Ulanbattar in June. But the #guts, #determination and #preservance to FINISH today is not stupid at all.
The North Face 100 Hong Kong
Distance: 100km
Elevation gain: 6300m
Weather: Day 27 degrees celsius (feel like 33), Night 13 degrees celsius
Wind: 3-4 North Wind
Humidity: 54% Dry
The race starts 8AM at plover clove, i have already changed and my bag is all loaded with my power foods and more than 1.5L water. Charles drove me there with my classmate which made me feel comfortable and I'm not worried at all ;) I just need to tighten up my lace and i was urge to move to the start line 30 mins before the race starts. It is actually a good move to the front out of 1500 peoples with 100km and 50km mass starts for a better timing. After several photo taking, chit chat we starts. I'm excited and knowing it will be a long day, i'm actually quite relax at the starts. The first is a bit challenging as we have to run up to a 1:100 400meter slope to reach a bottom neck trail. So i ran as much as i can to try to get a good position.
Up to the Pak Sin Leng trail, i feel great, preserved my speed but run as much as i could and in the meantime i'm very careful to keep a distance behind the runner. i keep running with my pal behind Iris and Sally, they set a good pace and i feel confident running behind them. Before CP1, my pal Sally twisted her ankle and she ask me to leave her and then i just go. Feel bad about this, but i cannot do anythings. I found that I'm clever that i didn't drop my pole at the CP1, as theres tons of runner even within our own group and it will block the runner behind. So when i pass the CP1, i didn't stop and pull out my poles immediately and continuous to Session 2!
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| Crossing the finish line at 25 hours 53 mins on 12 Dec. 2016 for this 100km Ultra trail race in Hong Kong. |
Distance: 100km
Elevation gain: 6300m
Weather: Day 27 degrees celsius (feel like 33), Night 13 degrees celsius
Wind: 3-4 North Wind
Humidity: 54% Dry
The race starts 8AM at plover clove, i have already changed and my bag is all loaded with my power foods and more than 1.5L water. Charles drove me there with my classmate which made me feel comfortable and I'm not worried at all ;) I just need to tighten up my lace and i was urge to move to the start line 30 mins before the race starts. It is actually a good move to the front out of 1500 peoples with 100km and 50km mass starts for a better timing. After several photo taking, chit chat we starts. I'm excited and knowing it will be a long day, i'm actually quite relax at the starts. The first is a bit challenging as we have to run up to a 1:100 400meter slope to reach a bottom neck trail. So i ran as much as i can to try to get a good position.
Up to the Pak Sin Leng trail, i feel great, preserved my speed but run as much as i could and in the meantime i'm very careful to keep a distance behind the runner. i keep running with my pal behind Iris and Sally, they set a good pace and i feel confident running behind them. Before CP1, my pal Sally twisted her ankle and she ask me to leave her and then i just go. Feel bad about this, but i cannot do anythings. I found that I'm clever that i didn't drop my pole at the CP1, as theres tons of runner even within our own group and it will block the runner behind. So when i pass the CP1, i didn't stop and pull out my poles immediately and continuous to Session 2!
Sunday, December 11, 2016
Why I'm doing the North Face 100
I made a plan in 2016 to RUN. Many first in 2016 to start with my first marathon in March followed the 100km on a 3 stages race in Gobi in June and to ended by the North Face 100km in Hong Kong.
I wanted to finish a ultra marathon after i complete the Gobi as i realized that the Gobi cannot called it as ultra. Any distance beyond 42.195km run is called an Ultra, so the Gobi is disqualified.
So i search on the internet and found out that there have a race called The North Face 100km and then i enter the lottery sign up, and surprising i'm IN. That was in August and the race is in December.
The North Face Hong Kong is great, they have teamed up a TRA The North Face Running Academy with the Elite runner Ho Chung Wong as a coach to trained 10 peoples who sign up this 100km race for 3 months till the race day and luckily i'm one of them! I feel super bumped and can't wait to just run flying in the mountain that i imagine the road is flat with a bit of sand, like HK trail. But it was totally not and i'm so wrong.
After i trained with #TRA for a month, Iris Chen one of my classmate told me this race is a UTMB points collective race. And i looked totally odd, what is this? I don't need points, i just want to finish a 100km RUN in one go so that i'm a Ultra marathoner. She said, this is not a ultra marathon, this is Ultratrail. What? No? What happened?
#TNF100 is a 100km #ultratrail individual race, one of the Hong Kong grand slam ultra trail series. Earned a reputation for being one of the hilliest and most challenging trail running races in Asia. Tackling 6,300 meters of cumulative elevation gain over 100 kilometers, to finish this tough challenge within 27 hour cut off time and have to cross each of the check point within a check points cut off.
So, never too late. By knowing the race i just trained is not what i expected that can actually run. i told myself why not spent this time to know further our Hong Kong trail and mountain. And why not Ultratrail? So, that's how i begins.
I wanted to finish a ultra marathon after i complete the Gobi as i realized that the Gobi cannot called it as ultra. Any distance beyond 42.195km run is called an Ultra, so the Gobi is disqualified.
So i search on the internet and found out that there have a race called The North Face 100km and then i enter the lottery sign up, and surprising i'm IN. That was in August and the race is in December.
The North Face Hong Kong is great, they have teamed up a TRA The North Face Running Academy with the Elite runner Ho Chung Wong as a coach to trained 10 peoples who sign up this 100km race for 3 months till the race day and luckily i'm one of them! I feel super bumped and can't wait to just run flying in the mountain that i imagine the road is flat with a bit of sand, like HK trail. But it was totally not and i'm so wrong.
After i trained with #TRA for a month, Iris Chen one of my classmate told me this race is a UTMB points collective race. And i looked totally odd, what is this? I don't need points, i just want to finish a 100km RUN in one go so that i'm a Ultra marathoner. She said, this is not a ultra marathon, this is Ultratrail. What? No? What happened?
#TNF100 is a 100km #ultratrail individual race, one of the Hong Kong grand slam ultra trail series. Earned a reputation for being one of the hilliest and most challenging trail running races in Asia. Tackling 6,300 meters of cumulative elevation gain over 100 kilometers, to finish this tough challenge within 27 hour cut off time and have to cross each of the check point within a check points cut off.
So, never too late. By knowing the race i just trained is not what i expected that can actually run. i told myself why not spent this time to know further our Hong Kong trail and mountain. And why not Ultratrail? So, that's how i begins.
Sunday, November 2, 2014
Company Group Run for Heifer Charity
Joined my company charity group run this year for #heifer #racetofeed, the total of 6 of us have to run 5km individually and counted the total time we cross the line for each. We come back with 9th runner up! What a day to gain some fresh air, joined with company colleagues with some outdoor fun and gained some of my confident for sprint run! In the same time, i have to bust tracking my hubby who starts the same time with me for his 3rd Half Ironman race in Taiwan, Kenting! I wish i can be with him and may my force be with him:)
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| Lined up at the Starts, to be honest i'm a bit nervous and thinking my strategy how to sprint out the first until i reach the famous first 400m steep climb. |
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| After the race with the Wing Tai Asia Team! |
Sunday, February 24, 2013
Standard Charter Marathon 2013 - My first SCM half marathon
Loving the spirit and the feel of being part of the HK biggest running event:) Love Hong Kong!
Haven't been race for just a running race for long time. Despite the off season and the Chinese new year, i didn't train consistence as i scheduled myself. On the Wed. sess i told Evan what if our running time is slower than the run time we did at the half Ironman race. That will be in shame!
I try to push myself on a hard interval on Wed. and see how i could do. Feeling is great and fresh!
Could ran a better result if i can train more regularly and more consistence but i would have no friends and family:) lol! My finish net time is 1 hours 50mins. 2 sec. alot s better than i expected! I can now take out my best record i set in 2008! Thank Ah On to warm up with me and the tips of the road condition! Thanks Kenneth yip my coach still pushing me the time that i don't believe and the correction of my running form recently!
Haven't been race for just a running race for long time. Despite the off season and the Chinese new year, i didn't train consistence as i scheduled myself. On the Wed. sess i told Evan what if our running time is slower than the run time we did at the half Ironman race. That will be in shame!
I try to push myself on a hard interval on Wed. and see how i could do. Feeling is great and fresh!
Could ran a better result if i can train more regularly and more consistence but i would have no friends and family:) lol! My finish net time is 1 hours 50mins. 2 sec. alot s better than i expected! I can now take out my best record i set in 2008! Thank Ah On to warm up with me and the tips of the road condition! Thanks Kenneth yip my coach still pushing me the time that i don't believe and the correction of my running form recently!
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| Official Result: Top 23 at my Challenge Female Senior group |
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| Out of the western harbour tunnel, and a short steep climb at the side of the HK government headquarter |
Wednesday, December 26, 2012
Boxing Day Fun Run 2012
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| Boxing Day Fun Run at Wanchai Gap Road, 4km off road fun race. All the way running with hubby, what a day! |
Monday, October 22, 2012
Moneghetti Fartlek
So happily i back to my trianing, not 100% normal but at least i can train. But have to be careful myself as i'm taking chinese medicine now:-)
Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.
Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.
Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.
Estimated Burn: 400 calories
(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)
Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.
Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.
Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.
Estimated Burn: 400 calories
(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)
Wednesday, May 16, 2012
Make everyday count
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| Photo taken when i just go down at my apartment overseeing Lei Yu Mun |
Wake up at 545 in the morning to hit my LSD run to the hill, feel so young with the elderly trail in the morning. Yes, i can run, i can move as free as i like. This make me feel so good!
Monday, January 9, 2012
Newton's MV2 testing
Hurt hurt hurt with this Zero pitch running shoe:) but just can't resist it's speed from it's F=mv 2 power!!! Now I should clean up my shoe and safe for the 5 km or 10km race!!!! Crazily running with Kenneth program tonite with 6 x 1km (
Don't feel like I'm running with discipline! Huh!! Ugly:(
Don't feel like I'm running with discipline! Huh!! Ugly:(
Sunday, January 8, 2012
Charlie's accompany run
So proud of my Charlie who did this 3 km run with the Ppls who need a bit of our help:) so happy that we share the sports we like to our community!!
Monday, November 14, 2011
Back on Sonic Monday - Breathless:(
Back on the track and Pool with Sonics! As always breathless!
Track Session:
Warm up: 3 laps (1.2km)
Pre-set: 10laps (4km) @ a1:58'/1:47"/ 1:48" / 1:51" / 1:52" / 1:52"/ 1:52" / 1:55" / 1:53"
Main set: 4 x 1km with 1 mins. rest for each set ( @ 4:26"/ 4:32"/ 4: 17", 4:24")
Swim Session:
warm up: 200m
4x100m (50m kick, 50m pull)
6x50m (25m sprint, 25m easy)
6x200m (Dead.....cannot follow......After the first set, Kenneth throw my paddle to me to keep up the pack)
25m cool down
6x50m (25m sprint, 25m easy) Dead again.....no breath.....
Track Session:
Warm up: 3 laps (1.2km)
Pre-set: 10laps (4km) @ a1:58'/1:47"/ 1:48" / 1:51" / 1:52" / 1:52"/ 1:52" / 1:55" / 1:53"
Main set: 4 x 1km with 1 mins. rest for each set ( @ 4:26"/ 4:32"/ 4: 17", 4:24")
Swim Session:
warm up: 200m
4x100m (50m kick, 50m pull)
6x50m (25m sprint, 25m easy)
6x200m (Dead.....cannot follow......After the first set, Kenneth throw my paddle to me to keep up the pack)
25m cool down
6x50m (25m sprint, 25m easy) Dead again.....no breath.....
Friday, October 28, 2011
Friday morning run
Saturday, September 24, 2011
A good day
Life is good! Eventually we ride in Shek O instead of Tung Chung with the girls due to Charles have to be home around 11am.
We starts at around 8A.M. this morning, really great to start late on holiday.
An 2 hours hilly ride is deserved@Lulu's breakfast, always yumm
With my boy to ride around. Sorry cannot catch up with you in the last few hills, legs really sore:(
My buddy, Yee. Always great chat after sess...
Shek O is abit choppy today despite the North East Wind...speaking up....
Back home and i feel i have to do a compensational run for an hours, visit my favorite hills again...feeling super to ran on the hills.....hope that i can recover soon for the Sonic Time Trial tomorrow :-)
We starts at around 8A.M. this morning, really great to start late on holiday.
Monday, August 22, 2011
Monday interval @ Happy Valley
My first interval after the 70.3 race last week. Legs wasn't feel good!
w/u: 4 laps (1.4km per lap) at HR80%
feeling fresh at the beginning, bu cannot hold till the end.
m/s: 3 x 2 laps (8'00" including rest)
did the first and last set. second set only did 1 lap.
w/u: 4 laps (1.4km per lap) at HR80%
feeling fresh at the beginning, bu cannot hold till the end.
m/s: 3 x 2 laps (8'00" including rest)
did the first and last set. second set only did 1 lap.
Monday, May 30, 2011
Track section
Killing section tonight at Happy Valley!
W/U: 8 x 750m running around the lawn (Oops, i did 5 laps only at 4'07"/4'19"/3'51"/4'19"/4'22")
M/S: 6 x 1km on 6mins 30 sec including rest, target to run 4mins 30sec. (Oops again, i can only complete 4 x 1km at 4'26"/4'29"/ 4'27/4'19")
W/U: 8 x 750m running around the lawn (Oops, i did 5 laps only at 4'07"/4'19"/3'51"/4'19"/4'22")
M/S: 6 x 1km on 6mins 30 sec including rest, target to run 4mins 30sec. (Oops again, i can only complete 4 x 1km at 4'26"/4'29"/ 4'27/4'19")
Thursday, May 26, 2011
Thursday, May 12, 2011
Friday, April 15, 2011
gigiwong's Activities | RunKeeper
gigiwong's Activities | RunKeeper
Despite the last scary experiece running towards the Eastern corridor, i decided to go for a more safe route tonight but absolutely boring as hell of running 20+ laps in the track to accomplish my goal tonigh for a 1hours25 mins run. Done! Feel drained, hard to breath......Lucky my hubby prepare the dinner for me....So sorry for him!!!
Feeling that the base training is solid now and yes tomorrow is rest day, i just need 2 more solid training and i can hit the recovery week before China training camp. Way to go.....
Despite the last scary experiece running towards the Eastern corridor, i decided to go for a more safe route tonight but absolutely boring as hell of running 20+ laps in the track to accomplish my goal tonigh for a 1hours25 mins run. Done! Feel drained, hard to breath......Lucky my hubby prepare the dinner for me....So sorry for him!!!
Feeling that the base training is solid now and yes tomorrow is rest day, i just need 2 more solid training and i can hit the recovery week before China training camp. Way to go.....
Tuesday, March 29, 2011
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