Run Training Program

I am sharing with you on my run training program which I have started to follow in April 2017.

First step: Determine your 10km race pace

My 10km pace for my sundown 10km was 50min 30s. Therefore, I am doing an average of 5min/km pace.

10km race pace: 5min/km

Second step: Determine your long tempo pace

Add 10s to your race pace.

Long Tempo pace: 5 min 10 s

Third step: Determine your short tempo pace

Less 10s to your race pace

Short Tempo pace: 4 min 50 s

Forth Step: Determine your interval pace

Less 50 min to your race pace

Interval pace: 4mins 10s

Now that we have gotten all the statistic out to plan for our training, I will now explain the structure of my training program.

Currently, I train on Tuesday and Thursday. Tuesday is for faster training which means it will be for short tempo and interval. Thursday is dedicated for longer tempo.

First month of training:

First Tuesday: Interval at 4mins 10s pace for 400m (1 min 40s for 400m). Do this for 12 sets with 1min rest after each interval.

First Thursday: Long tempo at 5min 10 s pace for 10km.

Second Tuesday: Short tempo at 4min 50s pace for 5km.

Second Thursday: Long tempo at 5min 10 s pace for 10km.

Third Tuesday: Interval at 4mins 10s pace for 400m (1 min 40s for 400m). Do this for 12 sets with 1min rest after each interval.

Third Thursday: Long tempo at 5min 10 s pace for 11km.

Forth Tuesday: Short tempo at 4min 50s pace for 6km.

Forth Thursday: Long tempo at 5min 10 s pace for 11km.

For the second month of the training:

Interval: Increase the distance of interval to 500m and max 700m. Do not increase the distance too quickly. Take 1 month to perform the same training so that your body is accustomed to the speed and distance.

Short Tempo: Increase the distance to a maximum of 7km.

Long Tempo: Increase the distance to maximum of 13km.

For the third month of the training:

If you have successfully completed the second month of the training. You must be feeling very strong and comfortable to complete the training before you can proceed to reduce the pace and repeat the first month of training.

Interval: You can reduce your pace by 10s and the interval distance is back to 400m.

Short tempo: You can reduce your pace by 10s and the short tempo distance is back to 5km.

Long tempo: You can reduce your pace by 10s and the long tempo distance is back to 10km.

The objective of the training is:

  • To learn how to hold a constant pace throughout the run.
  • To build endurance gradually by increasing the mileage at race pace.
  • To build speed through interval training for the last burst to the finishing in order to out win your competitors. The real race of endurance race is the final 1km.
  • To build a never give up mindset during the training.
  • You must complete the training program regardless how tired you are. You may slow down but you MUST complete the distance and sets.

 

All the best for your training!!!

I enjoyed my training! I hope you do too.

I hope to hear from your feedback after you have tried out my training programs. Let’s share our thoughts and how your felt after each training.

 

 

 

Running Journey

I am going to share with you about my recent run training program which helps me to break personal best consistent over the past 3 months.

 

Before I embark on a structured training program, I was running twice a week with a running group. During the training, I was only following some of the runners in their routines. I agree my stamina improve gradually and I see improvement in my performance. However, as a newbie to competitive running, I am a noob. I do not know the terms the running community uses, eg, pace, tempo, interval etc.

 

Even with a less structured training program, I was able to pass the MR25 runners time trial with 23min 56s for a 4.6km trail at Macritchi Reservoir in Dec 2016. I believe this is the point where I broke through my personal threshold and I was able to run a approximately 5min/km pace. I was thankful for my running group buddies for encouraging to run in a pack during one of the trainings and I completed 10km in 51mins. I must say my legs were feeling a little numb and I felt pins and needles during the run. On the other hand, I also felt that my legs has evolved to a higher level. Hahaha.

I went for a long vacation of 2 weeks in Dec16 and I was enthusiastic to resume training in Jan17 but I caught a really bad cold and cough. So I had to put my training for a short hiatus for a few weeks. I was a little worried that I will deprove and indeed I did.

SUNDOWN 2017 -10KM

My sundown 10km team run was on 25th March 2017. As I was not training alot before that, I was only hoping I can maintain my record of 10km in 51mins. Luckily, I was able to squeeze in 50 min 30sec. Our team did well too and we managed to get 2nd placing. I was elated as this is my first podium finish for a running race.

My result

Sundown 10K my result

My Sundown Team- 1st Runner Up

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2XU – 21.1KM

2XU is 1 week after sundown on 2nd Apr 2017. I must admit I didn’t have much training for 21km and I didn’t do any long run which is a requirement to build sufficient mileage before long races. But I raced any way. As I reached the race site quite close to the start time and we had to queue for 45mins for the toilet, I started at the 7th wave which is 1 hour after the race time. It is not a good way to start a race if you want to do personal best. Firstly, your body has already cooled down after the warm up and this is the time when your body feels lethargic. In addition, the start time of the race was 4.30am and we woke up at 2am to get ready for the race. So our body is already deprived of sleep. The delay compounded the fatigue. Secondly, there will many runners infront of you blocking your way especially at narrow running lanes. It takes you more effort and energy to maneuver pass the crowd. So it is best to reach very early and squeeze to the front pack.

I think I did reasonably well as I clocked by personal best of 1hr 56mins.

My official result

My 2XU results

 

We managed to get into the first line on the 7th wave. Our official start line photo!Cheng Hong and I Startline

So now I believe I am capable of running and I need a more structured training to guide me in how I should run. So I seek for advise from the more experience runner cum coach in my running group. He devised a training program based on my race time. I will share my training plan in more details in my next entry.

NTUC Income -10KM

My next race was NTUC Income of 10KM. It was 1 month after my 2XU which means I have embarked on the training program for less than 1 month. I had metasprint 1 month before NTUC income too. So I was not keeping to the full training as I had to taper abd recover for metasprint and then taper for NTUC. I was very happy that I was able to shave 2mins off from my sundown timing and complete it in 48mins and I was ranked 5th. I was ranked 2nd in local position. They only had 1 price for the local champion. So I just missed it by 1 position. But I was 3mins after the local champion. So it’s a huge gap to chase. Nonetheless, I was very happy with the result of the training.

NTUC Income 10k

These are all my experience and results for my official races. On top of races, I have also participated as pacers for other races to add on my running mileage.

Powerman Malaysia 2017 – 5th Mar 2017

Qing Hong and I signed up for this race since last year as my neighbour asked if I was interested to participate in this race. Newbie Triathlon is the group that is coordinating the accomodation and logistics for people who wants to participate in this event.

This is my first overseas race and luckily I have Qing Hong to accompany me. Otherwise, I may not have sign up for this race.

I have to admit that I did not have sufficient training on cycling. I only managed to complete my bike fit 1 month before the race, received by bike cleats and pedal 1.5 months before the race and practise with cleats 3 weeks before the race. So I am wearing normal shoes for my regular cycling on the road as I am not yet competent to cycle with cleats.

I have my regular running training on Tuesday and Thursday, so I feel quite confident about my run. Unfortunately, I suffer from a minor right knee injury about 1 month before the race. So I had to reduce the intensity of my run training.

4th March 2017

All the participants in the rest assembled at Safra Jurong to load our bikes on the bus at 6am. Everything went very smoothly, from clearing the customs to reaching our hotel at Putra Jaya at 2pm. The hotel that we stayed in is Dorsett Putra Jaya which is just 3 minutes walk from the race site. It is super convenient. Newbie tri organisers even went the extra mile to help all the participants to collect the race packs.

So we took our hotel room keys and went up to our rooms to settle down. Then we proceed to bring our bikes to the race event site to check in. Qing Hong sent his bike to the bike mechanic to adjust his bike brakes first before we check in our bikes. This is the first time I experience such a grand and large scale event. Furthermore, I saw many high end bikes which Qing Hong has kindly enlighten me with. Bikes that cost more than $20,000!! OMG! I would never spend that kind of money on bikes.

At the start line before bike check in

Bike Check in

Bike Check in 2

Putra Jaya is akin to a dead town on the weekends. Not much traffic on the road and most of the cafeterias were closed too. We had trouble finding food to eat.. We walked almost an hour to find a place to eat. The food was not good. But we can’t complain though since we thought that there isnt any other food eateries. We only discovered there was a restaurant at the ground level of the hotel. We didnt turn towards that direction when we exited the hotel lobby. Such a noob. The food served at that restaurant is much better than what we had today.

We went to the supermarket below the hotel and purchased apple, milk and isotonic drinks to load up. We turned in around 8pm as we need to wake up at 3.30am to have breakfast at 4.30am and be at the race site at 6am.

5th March 2017 – Race Day

We woke and had breakfast according to plan. Then we went back to our rooms to gear up and ensure we had all our gears with us before proceeding to the race site. We pumped my bike tyres and then did some easy run to warm up. Then we feel like “unloading” our breakfast. Initially, Qing Hong wanted to use the mobile toilets at the race site but I suggest going back to our hotel room to do it since it is cleaner and more comfortable. That is the benefit of having the hotel super near to the race site. Done with the “unloading”, we back to the race site for the final warm and prepare to start the race.

We ran the first 10km at our comfortable pace of 6min per km and increased the pace to 5min 30s in the middle of the run. We felt very comfortable after the first 10km and we took our time during the transition to have 1 banana, 1 packet of energy gel and water. Pushed off our bikes and off we go for the bike leg of the race. Time to experience the crazy slopes. I was able to maintain 30km/h on flat ground but i am very slow on up slopes (around 15km/h). I felt I did reasonably well for the first lap of 30km as I complete it in 1 hour and 15 mins. But my nightmare kicked in. I felt soreness on my lower back and quadriceps that I could not power my legs any more. So I slowed down in the second lap. The worse thing was I was over confident in bike handling that I tried to take the water from a volunteer with my right hand and I could not control my bike with my left hand. So I feel on my right because I didn’t want to oversteer to my left as I might knock into oncoming cyclists. As I was at the water point with medic, they came to my assistance very quickly. They were more worried than me as they frantically cleaned my wound and I wanted to get back on my bike to cycle as soon as possible.

Qing Hong must be very worried when he can’t see me for a long time. He waited for me at the U turn point and we started to cycle together again. The last 10km is super intense as there were still many slopes to overcome. Furthermore, the sun is at its peak at that time. I was exhausted beyond words. I am so happy to see the city again and inched towards the transition area.

It is now the final 10km to conquer and under the merciless scorching sun. My legs were wobbily after the cycle and they were so heavy to lift. I could not coordinate them properly too. But we went with our comfortable pace and surprising we were able to maintain 6min pace. But we drank water at every water point and we even sprayed cold water on our body to cool out bodies. There are many instances I wanted to give the excuse to stop and walk but I reminded myself that I am entitled to a better rest and food at the end point. So that kept me going. Qing Hong also kept running even though he was very tired too.

Finally, we persevered to the finishing line. Hand in Hand! We completed our first overseas race together.

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We went for sports massage. My first time too.. haha

After we had some rest, we adjourned to our hotel room to wash up and took a quick rest before checking out. Then we had our lunch at the restaurant below the hotel and took the bus back to Singapore.

Enroute to Singapore, we stopped at a rest point for dinner. We had A&W fried chicken and Cola. It’s our after race treat!!!

My key takeaway from this race is: Powerman duathlon is more advantages for cyclist as the bike leg is longer. But then again, that is the same for Ironman events.

Therefore, I should dedicate more time to training my cycling. I also need a more structure cycling training.

All in all it was a great race experience.

 

 

My first Triathlon experience- Trifactor 2016

I participated in my first standard Triathlon on 21 August 2016. It’s organised by Trifactor. A standard triathlon comprised of 1.5km open water swim, 40km cycle and 10km run. 

I started my training on May while I run regular with my uncle and his running group ( MR25) at Bukit Gombak Stadium on every Tuesday and Thursday. They do interval trainings on Tuesday and Tempo long run on Thursday. I has a little lost when I first join the group. This is because I have never trained competitively. I don’t know what pace to run, what timing for interval training, etc. You know what, I did what my human instinct told me, JUST DO IT! I followed their training program. For example, we did 400m intervals under 1min 40s for 8 sets and 800m intervals under 2min for 6 sets. I feel I have improved tremendously under supervised training.  In the past, I would run on my own but I didn’t have a goal to achieve for each of my run session. I was only able to maintain or improve slightly my timing. Previously, my best 10km timing was 59min. After training with them for 3 months, I was able to run 56mins during my triathlon. Last week, I have achieved my personal best ( for now) of 51min for 10k. Training is about the training group and the environment where you want to push past your personal limits and be motivated by the best people. 😊

I wasn’t a professional cyclist and hence, I knew nothing about road bikes. I read that I need to buy a road bike for a triathlon to enhance my performance. Luckily, QH, who is now my BF, accompanied me to buy my first road bike. He is an avid cyclist and also triathlete. So I started to cycle with him on every Saturday leading up to my race. I am so thankful that I met him and he guided me patiently because I am a quite lousy road cyclist. 😐

Swimming should be easiest for me because I used to swim competitively in college and I am also a swimming instructor. However, I have not swam in open waters before, other than scuba diving. It’s disadvantageous for swimmers of my size (1.47m) to swim in open water because we are easily swept away by the waves. I seeked the help of my friend, who is a national water polo player, to correct my strokes. I also swam 2 times weekly in the evening. 

My training schedule was:

MONDAY: Rest

TUESDAY: Run

WEDNESDAY: Swim

THURSDAY: Run

FRIDAY: Swim

SATURDAY: Cycle

SUNDAY: Yoga and core workout

For optimal results, you should try to swim in the morning after you run to serve as recovery and cycle in the evening on the same day. But due to my work, I can’t squeeze in a morning  swim. Therefore, I swim the day after my run. 

The nemesis of competing athlete is Falling Sick. I had a bad cold and I lost my voice 3 weeks before the race. So I stopped training for 1 week. I had to tamper my training intensity by half after I recovered. Hence, I wasn’t at my optimal performance on the race day.

Race day- 21 August 2016

It rained in the morning and the organiser cancelled the cycling segment of the race for safety consideration. Hence, it became an aquathlon. 800m swim and 10km run. I am pretty pleased with my performance as I am placed 7th in my category.
Here’s our happy faces

My timing and placing

My Virgin Trekking Expedition- Mount Kinabalu

16th September 2016 – 19th September

16th September 2016

QH and I took an afternoon flight to Mount Kinabalu ( East Malaysia) for our first trekking expedition. We are excited about this trip as this would be our first time to conquer the highest peak in South East Asia. I knew a couple of friends who have already scaled this mountain and I believe it should not be too difficult for us as we are both quite athletic.

We reached Mount Kinabalu airport at 8pm and reached our hotel at almost 9pm. It’s way past dinner time and we were both famished. QH’s friends were waiting for us at the hotel. Yes, waiting to have dinner with us. It was my first time to meet them.

After checking in to the hotel and placing our stuff in our rooms, it was already 9.30pm. We went to the supermarket below our hotel to purchase bread, water and some fruits for breakfast and supplies for our expedition. After which,  we proceed to the closest mall in search of our previous dinner and to our disappointment, all the restaurants were closed except for Kenny Rogers. However, they were only allow for takeaway as their dining area was closed. Nonetheless, it was our saving grace. At least we had something to eat. So we ordered roasted chicken and all the sides that we love and brought them back to the hotel to eat. Burp ~~~ Kenny Rogers never tasted so good, especially the Mac & Cheese. Atlas, dinner ended at 11pm and time to sleep because we need to wake up at 5.30am. Our driver from the hiking agency will pick us up at 6.30am.

17th September 2017

We left our hotel at 6.30am and it was already raining. We were all praying that the rain will stop. The journey from the city to the base of Mount Kinabalu took 2 hours. When we arrived at Mount Kinabalu visitor centre, it was still raining very heavily. In addition, the merciless wind was freezing all our butts, literally, when we went to the toilet. We waiting on the bus… … Initially, we thought we were waiting for the rain to stop so that we can start our trekking. Later, did we know that we did not have a trekking guide and the agency was looking for one for us. After waiting for 2 hours, we picked our trekking guide and started our ascend at 10.30 am. Luckily, it was only drizzling at that time.

Us at Timpohon Gate! All ready to climb. We only realised that we took this picture from the wrong side of the entrance. The sign congratulated us on our completion when we were just about to start.

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Here’s the Mount Kinabalu Trail map. We need to trek 6km and ascend 3.3km of height to Pendant hut by 4pm. We will be resting at Pendant hut for the night and start our ascend to the low’s peak summit at 2.15am.

kinabalu_trail_map

Here we go!

Trekking for the first 4 km was manageable. The guys had the tougher job as they had to carry the bag with our belongings. We only rested at the huts at 1km intervals and resting for 20-30 mins each time. In addition, we started to eat our lunch and drink more water during each rest so that we lessen our weight for the climb. I read on some online blogs before the trip that we need to bring snacks and portable water for the climb as there’s no portable water along the water. During the climbing, we realised that that the additional water that we brought were creating a toll on the guys as they were taking turns to carry the bag. I was only carrying my water bag, energy bar and sachets of milo.

I met my first nemesis at 4.5 km. We had to rope climb up an almost vertical wall without harness. I am a scary cat when faced with heights. I always worry that I will lose the grip on my foot, slip, bang my head against the wall and fall down the cliff. Hahaha.. That’s me. I am the noob to climbing.  I am always confident when it’s relating to aerobic workout such as swimming, running etc. However, when the exercises contain elements of danger where my safety can be compromised, be it climbing at height, cycling on the road, poisonous bites,  I become very cautious or to certain extent timid.

All is well after my first rope climb. I am elated to be presented to first view of the mountains. The scenes that we had been seeing was just forestation, stones, steps and climbers.

This is the typical scene we saw all throughout our climb.

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Finally, we were welcomed by the mountain breeze. The sky was very clear and sunny. The perfect weather of picture taking. We didn’t take any photos along the way. So took alot more photos at the 5km spot.

The VIEW!

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Us!

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Our Victorious Group Picture

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After 45 mins of rest and photo taking, we pressed on for the last segment of the trek for the day. We were exhausted at this point. We have finally reached the Laban Rata Resthouse. Initially we thought it’s the place where we will be staying. After, I checked our itenary, we were supposed to go to Pendant House. However, we were too exhausted to look for Pendant hut. Hence, we rested at the dining area of the resthouse and took the chance to take nice photos at the balcony of the resthouse.

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After ample rest, we left Laban Rata Resthouse in search of Pendant Hut. We followed the arrows on trail. At each arrow, I was hoping that Pendant Hut is the lodging in front of us. The final arrow pointed us to this.

Is this 天国的阶梯?More steps, yet again. Yes, the white lodge that you see is Pendant House. We had the brave the strong chilly wind to climb this long flight of steps.

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We reached Pendant house at 4.30pm. We were 30 mins late for our briefing for the Via Ferrata Walk tomorrow. Luckily they started the briefing late hence, we reached just when the briefing started. They taught us how to wear the harness and how to attach the cord to the safety ropes nailed to the rock walls.

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This is the dorm and bunk beds that we will be sleeping on.

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We proceeded to shower after the briefing. QH repeated asked them to switch on the hot water heater as we knew that their water heater is powered by the solar panels. However, the water was freezing cold and I was shivering in the toilet. Therefore, I decided to brave the cold to take a quick shower. It was so cold that my skin felt as though fire has scorched my skin. THEN, hot water came. =( I took the opportunity to shower again with hot water. Felt so good after the long trek. =)

The disadvantage of staying at the Pendant hut is that we had to walk down the scary flight of steps to the Laban Rata resthouse for our dinner. It was a buffet dinner. Hence, we took the liberty to cardo load for the next day. It is going to be a long day tomorrow as we will ascend to summit and descend all the way to the base in a single day.

We had an early night rest at 9pm (suppose to be 8pm). It was super cold and I was unable to fall asleep. We only had a sleeping bag on the bed. I wore my socks and winter packet to sleep. Luckily, I managed to catch a wink before 1.30am. Everyone was up preparing for the ascend.

We waited for our trekking guide and started trekking at 2.45am. The weather was cool and the sky was clear. I fell in love with the blanket of stars overlooking us and the bright full moon shone on us. The initial trek was pretty smooth as we were walking up nicely built steps. Then we had to walk on rocks. The scariest moment was when we had to climb on rock walls that were almost vertical. We only had ropes to assist us. I didn’t know how high the walls were as it was still very dark. Our goal as only to look and walk forward. We thought we have reached the summit as we saw specks of light up the top of the mountain. We were feeling motivated and hence we marched on. However, after walking for almost 1 hour, we should have reached the part of the mountain which we initially thought was the summit. BUT BUT… that was not the summit. We continued to see another high peak with lights on it in front of us. Feeling cold and hungry, we stopped at a point where alot of climbers stop. We ate the energy bar and drank some water. There were some rats up on the mountain. They scurried between the cracks of the rocks biting on empty cans creating dragging  sound that startled me.

We continued our journey up the low peak’s summit. Finally, we made it to the top at dawn. Yes, it’s the pink sunrise.

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The photo did not do justice to the beautiful sunrise. Alot of climbers crowd on the summit so it was quite challenging to take a nice photo up there. Therefore, we started our descend. As our trekking guide was with QH’s friends as they were behind us, we were on our own. At that moment, we didn’t know where we should go for the Via Ferrata. We asked the climbers and trekking guides around us but none were able to answer us. Luckily, we saw a group of Taiwanese climbers whom we saw at Pendant Hut. We asked their guide where should we go for the Via Ferrata. He told us we need to go to the Sayat Sayat Hut at the 7km mark. So we followed them during the descend. After descending for 400m, we saw our friends. We bade goodbye and continued with our journey.

Not long after, dark clouds were looming over us and eventually engulfed us. Then, spine chilling rain began to fall on us. The rain became heavier and heavier. The visibility dropped significantly to almost 50m. We could not see anyone infront or behind us now. The wind was so strong that it has sent the freezing rain through my water resistant jacket onto on skin. Our gloves were soaked through and I dreaded holding on the ropes. To make matter worse, my timberland trekking shoes were super slippery and I felt a few times already. I even had the thought of giving up because I was shivering badly. But we kept walking, moving and motivating each other. There’s no way to get down there without walking down on our own.

Finally, we reached the Sayat Sayat Hut at 7am. We were told that the Via Ferrata is closed due to the bad weather. But the walk the Torq may proceed but we need to wait till the rain stopped. So we took shelter in the hut. Luckily there were hot water for our consumption. I never felt so exhausted in my life. It’s better to be a runner. Haha. We wore the harness and helmet when they gave us the green right for the Walk the Torq. Luckily the rain has stopped. The beautiful scene can be seen once again. We had to descend to another point to start the Walk the Torq. I slipped a few times again, even on steps. =( Then I met my Nemesis, the long almost vertical wall. I was afraid of descending that walk that I squatted and tried to slid my way down the wall. Luckily, a very helpful trek guide assisted me in my descend by going first and pulling the rope away from the wall and abseiled down the wall. I followed suit and it was really more efficient to abseil down the wall. When we finally reached the Walk the Torq start point, the helpful trekking guide encouraged  me not to go for the Walk the Torq because it will be too dangerous for me. I agreed and so QH and I continued to descend the mountain and we trekked back to base.

There was a nice photo taking point along the way.

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 After the arduous journey, we have have made our way back to the comfort of the hut at 10am. We devoured the breakfast which was served in the hut. Luckily, we did not have to walk down to the resthouse. Never in my life have I felt so relieved.

Here’s a picturesque scene taken in the hut.

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 We waited for our friends to be back and had their breakfast. We left Pendant hut at 12pm so it will give us enough time to reach the base at 5pm.

The descend was really tiring for me. My knees were feeling all the impact during step that I made. I am much better at ascending than descending. I am really slow descending. All of us were super exhausted, especially at the last 3km. We kept motivating ourselves to walk to the next shelter infront. As we walk, we were recollecting from our memory about how long each segment was and what was the landmarks.

The final 1 km is the worse. My legs were cramped and sore. Every down step was a chore. Eventually, we made it back to the Timpohon Gate at 6.30pm. We were much closer to civilisation and the sashimi feast that we kept motivating ourselves with.

The bus ride was another 2 hours back to town. And the day ended with a fabulous Japanese dinner. We adjourned back to our rooms and rested early that night. We took the afternoon flight back to Singapore the next day, still nursing from super duper sore tired legs.

This is the certificate which you will get upon completion.

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After this expedition, I did some reflections on how we could better prepare ourselves.

  1. I underestimated the wet climate on the mountain. I should have brought a water-proof gloves and pants. Before our trip, we were shopping for water proof pants and gloves. However, we could not find affordable ones. We think that what we brought should suffice. We were wrong. On the other hand, my Columbia water resistant jacket kept me very warm until the heavy downpour came and it was unable to withstand the strong wind and rain.
  2. I should have trained more by climbing the steps. I have only be running as my regular training and neglected on the climbing. My leg muscles failed on me. Haha

Things I brought for the expedition:

  1. 1 winter jacket
  2. 2 track pants
  3. 2 t-shirt
  4. 2 sets of inner wear
  5. water bag and water
  6. insect repellent
  7. energy bars (you should cater more as they sell it for RM12 at the resthouse)
  8. sachets of milo (you should cater more as they sell it for RM12 at the resthouse)
  9.  Sunglass
  10. Poncho
  11. Toiletries
  12. Strong heart and determination.

It was a memorable trekking expedition as it was also my first overseas trip with QH.

For those who are planning to do one, please train adequately.

All the best!