Professional Documents
Culture Documents
Running
Running
Running
Book-Part 1
By : Hendra Siswanto
My Thought
My Journey
My Life
Preface .......................................................................................................... 1
1. Approach in Running ........................................................................... 2
2. Running formula ................................................................................... 2
3. Flat Running Principle ........................................................................ 3
4. Weakness vs Time Reality .................................................................. 3
5. Steepness vs Time Correlation ......................................................... 4
6. Food vs Time Theory ............................................................................ 5
7. The Endurance vs Speed Relativity ................................................. 5
8. The Intensity - Frequency - Distance Interconnectivity ........... 6
9. Gear Optimization ................................................................................ 7
10. Priority and Perspective .................................................................. 7
Page | 1
1. Approach in Running
Frequency --> Long Distance --> Ultra Distance (max 20% increment)
Running playground :
1. Treadmill
2. Park
3. Road
4. Trotoar
5. Jungle trail
6. Mountain
2. Running formula
Preparing a long distance run is never been easy...
Its need a commitment, discipline and time...
General principle :
XXX km --> aim to train XXX km/week with long run 1/2 of XXX km...
Example :
• 42km --> 40-50km/week with long run 21km... (min 6 month of running)
• 100km --> 80-100km/week with long run 50km... (min 1 years of running)
• 160km --> 120-160km/week with long run 80km nonstop or back to back...
(min 2-3 years of running)
Page | 2
3. Flat Running Principle
A fast time in a certain distance won't tell your persistence...
A gap between some certain distance tells you everything...
Double the distance doesn't mean double the time...
There is always a gap between short and farther distance...
Example :
• 10K - 40 min
• 21K - 1:30 hrs {(40x2)+4 = 1:24}
• 42K - 3:30 hrs {1:30x2 = 3:00}
• Gap 6min (10K to HM) and 30min (HM to FM)
• This person potentially make 42K for 3:10 hrs someday (gap 10min)...
Page | 3
5. Steepness vs Time Correlation
Based on my empirical data shows...
For exact the same 42km of distance...
Additional 7 deg or 1500m gain...
I will need double the time to complete...
You can adjust with a constant to your actual time...
Then you can extrapolate to higher steepness...
And predict the time of your journey...
That is considering you are running the trail often...
Example:
• Run 42km in Tahura with gain 1500m, took me 5hrs...
• Run 42km in Mt.Merapi with gain 3000m, took me double 10hrs...
• Run 42km in Mt.Gede with gain 4500, took me tripled 15hrs...
24 %
TRAIL MOUNTAIN GP100
22 %
MARATHON
GPUM45
20 % Rinjani100
18 %
MCU60 7% or
1500m gain
16 %
10 hrs --> 15 hrs
14 %
Merapi Goatrun50
12 % BTS100
Manglayang Sentul60
10 % Tambora
UTHK92
Sentul65
7% or 1500m gain
8% UTMF165
CTC70
6% Tahura
5 hrs --> 10 hrs
4%
2%
TRAIL
0%
MARATHON
3:00 hrs 4:55 hrs 6:50 hrs 8:45 hrs 10:40 hrs 12:36 hrs 14:31 hrs 16:26 hrs 18:21 hrs Completion
Time
Trail Marathon Trail Mountain Marathon
Page | 4
6. Food vs Time Theory
Calories intake need at the least to keep up with calories burned...
Average person BMI 22 or height 1.65m & weight 60kg...
Burned average 500 calories/hr at pace 7min/km...
Varies about 100 calories/hr for 1 min/km increment...
Varies about 100 calories/hr for 10 kg weight increment...
Keep filling your intake squashed with liquid...
Rotate food and drink to avoid nausea...
Real food should taste better than gel or liquid food...
Train to be friendly with whatever easily available...
Untrained stomach will not be different with untrained feet...
Example :
• 500 calories equivalent with 2 bananas, 1 slice bread & 1 bottle of coke...
• Min 300 calories equivalent with 2 banana or 2 slice bread with isotonic...
• Fill more calories for mountainous terrain for longer hike with heavier meal,
like rice or noodle and soup...
Example :
• A person be able to run 10K in 1:10hrs (pace 7 min/km)...
• But if he do power walk (pace 12 min/km), then he can go 42K nonstop...
• To be able to complete 21K then jogs, slower than 10K, but faster than the
walk then use pace 9 min/km, should be able to finish half marathon in 3 hrs...
Page | 5
8. The Intensity - Frequency - Distance
Interconnectivity
The shorter time you have, use a higher intensity...
Train short with high intensity...
May be equal to train longer with low intensity...
The other way also true, run higher intensity then you might stop shorter...
Example :
• Train 20K with 6min/km...
• May equal to 10K with 5min/km...
• May also equal to 5K with 4min/km...
Page | 6
9. Gear Optimization
Page | 7
October 13, 2014 · Ultra#1 Trail Race Mesastila Ultra 60K
Ultra#1 MCU 60K at 15:33 hrs at 8th out of 75 (Ascend 4400m) : Mesastila 700m - Mt. Andong 1700m - Mt.
Merbabu 3100m - Hill Telomoyo 1600m - Mt. Gilipetung 1400m - Mesastila 700m
My biggest focus is not the speed and timing...
Listen to my body, take it slow and focus on going back safely...
Special thanks to my wife Patricia Lo and MesaStila for the great support and pleasure...
Page | 8
November 9, 2014 · Ultra#2 Bromo-Tengger
Tengger-Semeru 102K
Ultra#2 BTS 102K My First DNF: Lava View 2240m - Ranu Pane 2100m - Ranu Kumbolo 2400m - Kalimati
2700m - Ranu Kumbolo 2400m - Bromo 2250m - Bromo Caldera 2400m - Widodaren 2500m - Canyon -
DNF km74 at 20hrs
My Second Ultra - DNF at 74K in 20hrs (I have decided to stop, too dangerous for myself due to no sleep,
dark at second night, lack of food, cold and rain, need to rush ffor
or remaining 11hrs time limit). I felt
stronger than my first and happy enough that I feel have reached my finish line at 74K :)
Page | 9
December 14, 2014 · Ultra#3 GP100 - 50K
Page | 10
January 19, 2015 · Ultra#4 Sentul Ultra Marathon 60K
Ultra#4 Sentul Ultra Marathon 60K - 11hrs at 6th Position (Ascend 2650m)
Just sharing from me for this event without any other thought, purely to share my perspective from my
limited experience in trails :
I used to prepared anything marathon and beyond as best as I could, this titime
me no different, I tried the
actual route one months before as place and time permit, train to estimate my hydration and ration,
trying to picked the best shoe among the ugly, I just trying to be as independent as I can with 2
independent GPS and expect theth worst that I could face.
I start with unexpected low batt headlamp, if you saw someone falling in the first km, that’s most
probably me, slippery and unexpected knee deep muddy trails hardening the legs by multiple times.
It doesn’t matter how we prepared ourself, it always something come up in the way, that’s how I
understand each ULTRA has different taste and flavor, this event indeed has the precious one that
probably that you have chosen to blocked. Most of the time in ULTRA event we hit the wall and cornered
to choose an option to grumble or trying to enjoy it in our own way. I really believe finisher is not
everything, how we enjoy the trails, learn from the experience and battle against ourself that will improve
impr
gradually without realizing. I know that even the person who stand in the podium has no GPS or what so
ever free from the lost, he manage to overcome with struggle to keep calm, patient, focused in their own
mentality workable zone. For sure we are not aim to be like the champ, but up to your choice to expect
what you need or to learn to be like them overcoming the unexpected.
We are all have one in common that we LOVE the trails, no matter what the challenge but stay SAFE that
we are all self-accountab
accountable for that.
Background : I’m a newbie in trail running started to trail in May 2014, never hike any mountain before, I
fell in love in trails after joined regular Sentul Trail event. I have joined 3 ULTRA every month last year
2014 and more DNF than Finisher
Finisher that every single of them has a lifetime lesson through the hard way
that forged gradually through the time.
Page | 11
March 3, 2015 · Ultra#5 Ultra
ltra Trail Hong Kong - 90K
UTHK Cat. 90K – 20:09 - 7th out of 72 (5100m Ascend) in Hong Kong ...
I was lucky, the weather
weather was really great nice & shady all the way…
I always train to hold my self to be slow conserving energy…
Somehow failed in this great trail atmosphere….
Too fast in the first half burned me down
down in the technical second half no stick…
At 65K hit the walll forced my leg down to just walk along 20K…
Mentally set for 20 hrs made me pushed my leg to run again on the last 7K…
Finally reach finish line with few minutes excess…
That was a really great trail run…
As always with lesson to be learnt :)
Page | 12
April 26, 2015 · ULTRA#6 Gede
ede Pangrango Ultra Marathon 45K
Page | 13
September 21, 2015 · Ultra #7 Samosir Ultra Marathon 47K
Believe it or not I actually aiming that bigger loop for recovery run...
I decide to cancel it after 9km due to darky and risky road nig
night traffic...
All that matters is we dare to dream...
And the passion to reach it...
Page | 14
August 9, 2015 · Ultra#8 Mount Rinjani 50K
Page | 15
November 8, 2015 · Ultra#9 Bromo
romo Tenger Semeru 170K
Page | 16
November 29, 2015 · Ultra#10 Jakarta ULTRA 100K
Page | 17
December 15, 2015 · ULTRA#11 Gede Pangrango100K
Page | 18
May 30, 2016 · ULTRA#12
ULTRA#1 Merapi Goat Run 51K
Merapi Goat Run 42K - DNF Catching Train 51K in 13.5 hrs
Nyasar -
Nyasar.com
DNF Ngejar KA
Page | 19
August 2, 2016 · ULTRA#13 Rinjani100 - 100km
ULTRA#12 Rinjani100 Cat 100km Gain 10,000m – Completed Over COT at 37.5 hrs
Mount Rinjani …
Thats all where my trail running was started…
Jun 2014, we follow crazy folks trained in Mt. Gede for MRU 52K…
I got about 37K with gain 3300m in 15 hrs (2.5 kph)…
July 2016, new pristine trails along Rinjani100 was hard sell to resummit again…
One more time to summit with the same unforgettable pain to the summit…
This time even worse since the starting time was earlier 4 hrs…
Meaning no sunrise, only darkness along the same way 33K track with last year…
This time faster 11 hrs than last year 12 hrs (3 kph)...
Along with sunrise, my journey to the whole new 67K pristine trails really started…
The view was totally gorgeous in this pristine trails (see pic)...
Arrive in KM50 within 16 hrs (1 Hill – 3.1 kph)...
Arrive in KM60 within 19.5 hrs (1 Hill – 3 kph)...
Meet Aziz and walk along with him together…
Arrive in KM73 within 27 hrs (5 Hills – 2.7 kph)...
We were both walking drowsy in the downhill street, Aziz slept for a while …
Arrive in KM 83 within 30 hrs (2 Hills – 2.7 kph)...
Get lost KM90 at least for one hour, no marking sign spotted…
In the middle of Savana in very cold morning with no where to go…
We were both very shaky and just walking arround to find the marker…
Giving up walking ahead with last two marking direction…
Finally found
nd marking after several hundred meter and rush away…
This definitely could not reached out by our headlamp in the morning mist…
Arrive in KM 95 within 36 hrs (6 hills – 2.6 kph)…
Finish the journey 100K with gain 10,000m in 37.5 hrs (2.7 kph)…
The marking was all great but that one damn marker was too far off the grid…
Its just too many 16 Hills (after the Summit)...
and very tight Cut Off Time for the hardest summit track in the country…
This definitely much better result from last year…
Very happy with the trails journey and result overall…
See you on another time Rinjani, it will be quite some time, I hope… :)
Some video from the founder :
https://www.youtube.com/watch?v=Quaa2LwrkpM
https://www.youtube.com/wa
https://www.youtube.com/watch?v=1s-yT6z4jRU
https://www.facebook.com/Rinjani100/videos/1766927643589353/
Page | 20
September 6, 2016 · ULTRA#14 Bogor to Sentul Hunter's Hut 50K
Trail Bogor to Sentul Hunter's Hut 50K at 7 hrs
Page | 21
September 25, 2016 · Failed ULTRA#15 UTMF 167K shortened 44K
Very sad...
Very disapointed...
It should have been really good trails...
Maybe just in the very idealistic place...
And certainly unproper season...
Page | 22
October 15, 2016 · ULTRA#15 - 3 Peak Mt. Gede Pangrango 51K
Page | 23
November 8, 2016 · ULTRA#16 Bromo
romo Tengger Semeru 170K
The third DNF hattrick in my favorite mountain... Arrive in W13 km115 in #6 position with 1hr behind the plan...
It feels like this mountain calling every year... Decide to sleep for 30min with no success...
New feeling when we started the ran in the rain... My head still hot, take a panadol shot...
Wake up after heard kang HW arrived...
First 50K : The RUN Absorb as much as the ultra recipe while temp cooling down...
Started off with easy ran to W1 km7... Arrive at W1 km128 in #6 position with 2 hrs behind the plan...
Ran through slippery muddy dirt to W2 km18... Eat hot meatball soup at top 2650masl for 15min...
Constantly climb to W3 km28 in #5 position... Slowly walked in the muddy dirt and fell off few times...
Quick turn around to W4 km33 and back to W3 km38... At km134 left knee having discomfort joint sound like old
Long way to go to W5B 16km ahead... rusty hinges...
Power walk through along the course with w steep downhill Slowing
lowing down dragging with one lame left foot for 5km...
shuffled mode... Arrive at W5A km137 in #5 position with 3hrs behind the
Ahead of the timing plan, decided to just walk along the way... plan...
Arrive at W5B km54 in 11hrs or one hour ahead of the plan... Decided to stopped to preserve knee joint eventhough no
Change clothes, shoes and eat noodle in 30min... pain...
I was thinking potential worst case of broken joint, decided to
Second 50-100K : The STORM DNF...
Easy jog and power walk climb to W5C km61 in #6... Doctor
octor checked and advise to continue but my mind already
Walked through to 3km sand field with strong wind... shutting down and sleep for 1hr...
Glasses on and keep just walking in low power saver mode... Back to race central with locals courtesy car...
Walked through sand storm to W9 km76... Slept 2 hr at hotel and wake up to cheered up the finisher...
With full face mouth and nose covered with glasses on... The moment of seeing live the 5 last finisher effort in the last 1
Strong wind still
ill made little sand entered through faces... hr of COT was very impresive...
Walk with eye closed and keep blinking a bit through sand
storm... After Race : The RELAXING
Arrive to W9 km76 in #7 position... Race is over and my head and throat still burning...
Follow the legend kang HW who gave me 2 boost of tailwind... Took throat medicine from comittee and sleep...
Arrive at W10 km83 and accidentally drank spiritus
spir and Wake up at midnight after only 6hr sleep and could not sleep
throwing up... again...
Easy climb to W11 km95 in #8 position... Kept thinkingg and re re-evaluate
evaluate the full flashed back of the event...
With heavy thought of the accident impact burning throat.... I concluded that was maybe a very conservative judgement...
Arrive in W12 km100 in 24hrs or 2hr ahead of plan... I still could walk slow and steady, some pain in the right ankle...
Change clothes, shoes and eat lontong noodle in 1hr... Could not sleep again, search for jacket & headlamp...
While some others sleptt a while, decided to carried on... Come out at 3:30a
3:30amm and climb to highest peak pananjakan
2800masl...
Third 100-137K : The STOP Arrive at precise sunrise time 5am and take the very best view of
Slowly walked downhill while head temp kept rising... the most amazing sunrise in the country...
Stopped at many places to rest... I think I really missed the point coming here...
No idea if this is due to accident or no sleep... DNF but enjoy and really happy with the trail jjourney...
Stopped at many places to rest, take caffein 150mg shot...
shot Its all fun though, I hope can quick recover and run again soon...
Next week Jakarta ULTRA 50 Relay...
Next months GP100KM... Organizer Preview Video :
https://www.facebook.com/BTSUltra/videos/1110378072392165/
s://www.facebook.com/BTSUltra/videos/1110378072392165/
Page | 24
November 14, 2016 · ULTRA#17 Jakarta Ultra 50K
You should change your own perspective from the other side...
At least we have few park and sidewalk challenge to run...
At least we have so many races that the others city envy to...
At least we have a great ULTRA road races...
Page | 25
December 13, 2016 · ULTRA#18 Gede
ede Pangrango 100K
Mt. Gede have a special relation with me about hate and love...
This place was the first ever trail run back in Sep 2014...
I was shocked 2 yr ago and surprised the trail run is so damn hard...
Climbing the steep rock and crawling the tree...
This GP100-2016
GP100 is my ninth times at Mt. Gede...
Also my third time at GP100...
Hat-trick
trick DNF for GP100 for the past 2 years...
The same DNF as last year for BTS170 and GP100...
But at least I made progression this year...
BTS improved from 75K to 137K...
GP100 improved from 50K to 56K...
Not so much on the distance...
But mainly on the time 2hrs faster...
Both loop improved 1 hr each mainly on descent side...
Not that my legs are stronger, but I pushed them to run through pain...
Reach personal best 1:47 from summit to base...
Second loop 1:55 despite heavy
heavy traffic of the climber...
The issue still the same with last year...
My climbing legs still weak...
My trails hours this year 2016 was greatly reduced...
With first four month of useless plantar recovery...
Catching up 5 months with big ambition on road road marathon...
Ended up with screwing up both road and trail races...
But I know I will keep going to the trail...
Even when I have failed so many...
Not because I obsessed with the challenge...
But deep down in my heart I know I love the trails...
This Mt. Gede is worst for racing, but actually best for training...
Once you hate one place so much, you might end up by meeting them so much...
I always amazed of the support, effort, dedication of the volunteer and committee with the
heart of this charity event
event to help our fellow runner every year. I think its easier for the runner
who love and enjoy the trail rather than all other support who tried their best and sacrifice so
much energy, time and money with getting no fame nor publication. Their good vibes br bring
ing so
much positive enthusiasm to the community despite the challenge was probably the world
hardest in their category, not to mention some hiker actually died just because of the weather
alone hidden in this so called tropical country
Its not about the destination, its all about the journey of our life....
Page | 26
December 13, 2016 · My story about GP100
Page | 27
January 30, 2107 · ULTRA#19 Bogor to Monas 59K
Next homework :
- Jakarta Double Marathon
- Coast to Coast
- Jakarta Outer Ring
- Coast to Mountain
#RoadtoTiti250 #RoadRunner
Page | 28
February 14, 2017 · Ultra#20 Ultra Trail de Jogja 96K in 2 days
Page | 29
March 20,, 2017 · Ultra#21 Titi Ultra 200K Malaysia
Titi Ultra 250km Malaysia - Only 200km in 36.5 hrs with 3200m gain
Page | 30
March 26, 2017 · ULTRA#22 Tes Rute Komando Run 57K
Page | 31
April 15, 2017 · Ultra#23 Sentul Ultra 56K
Page | 32
April 24, 2017 · ULTRA#24 Mt. Gede ULTRA 60K
Mt. Gede ULTRA 60K - 19.5 hrs with 4000m gain elevasi
Page | 33
May 13, 2017 · ULTRA#25 Penang Eco 165K Malaysia
Penang Eco 100 Miles Malaysia - 36:10 with 4200m gain at 6th Position
First - In 2015 bravely attempted 100 miller but failed again about 100K distance...
Second - In 2016 missed a shot on a stormy UTMF 100 miller due to natural disaster...
Third - another chance in 2016, the third attemp on 100 miller, everything was perfectly planned...
But my common sense still dictate to stop at 140K when my knee sounds creaking...
Thats when I realize that myself is far more important than my goals...
The process is far more important than the result...
Page | 34
June 17, 2017 · Ultra#26 Trial Run SHTR 65K
Self Support...
Trial Run...
Great View...
Amazing Heat...
Sentul Narrow Track Flavor...
Anaconda Starter...
Cisadon Memories...
Amazing Pine Forest...
Sweet Hunter's Hut...
Rivery desserts...
Uphill Finish Run...
Page | 35
July 12, 2017 · Ultra#27 Sentul Hill Trail Run 65K
Sentul Hill Trail Run 65K - 9:53 hrs at 4th position One of the painful run that I have never felt before...
Sentul always tought a valuable lessons personally to
The fourth of my fourth position... me...
After Manglayang, Raung, and CTC... Two years back was skidding and patience...
The best thing about being fourth is... This time is running through painful cram
cramped...
ped...
The fourth doesn't need to be wait for award... The strongest point was many marshall along route...
The fourth can straight go home to our family... Marking was very clear and really good...
But this fourth something different this time... WS serving good with instant noodle and banana...
Something I'm not anticipated to be in the podium... Spent 2 sachet of Tailwind from my vest...
Only due to nice sponsor and bad luck of other stronger
runner... I would love to see Coke in this race which was not
available
available...
Targeting 11 hrs due to steeper than CTC and last 2 year race... Still need to improve the climb a lot...
Ending up with Sub 10 hrs with a very painful cramped... Also keep easy run from 2 weeks before is really
Started fast following the lead making 10K in 1hr... important...
Second 10K still manage to keeping
keepi up in 1:10 hr... The lowest point shoes was torn sideways despite
Got cramped muscles in lower thigh both legs... only 400km...
Suspected due anaerobic run 3 days ago... Warm committee, great atmosphere, and nice
Something that never happened before... sponsor...
Thank you very much for every vo volunteer
lunteer and
Stop few times stretching, keeping lower easy pace... committee...
But the muscles still hurting a bit, not too much...
much.. Really great race made by passionate trail runner
Decided to keep running without thinking much... community...
Climbing which is my weakest section is getting harder... For sure could not resist for the new 100K track on
Lowering my body with bending knee help a bit... the next year...
Pushing one hand to sort of stick to move upward... Special thx for RD Nanang Handoko and all the
Downhill way better but could not ran too fast...
fas volunteer & photographers, including Mahdi the
Pushing the last 10K back in 1hr to be sub 10... explorer...
Page | 36
July 16, 2017 · Ultra#28 Birthday Run Tt Flo's 55K
Page | 37
July 27, 2017 · Ultra#29 PlataranX Menjangan Bali 50K - Day1
Summary :
3 km - 15 min (pace 05:00) - 5th
7 km - 33 min (lost 04:43) - 30th
10 km - 60 min (pace 06:00) - 18th
10 km - 58 min (pace 05:48) - 15th
10 km - 59 min (pace 05:54) - 10th
10 km - 71 min (pace 07:06) - 8th
8 km - 62 min (pace 07:45) - 5th
------------------------------------------------
Total 58K = 05:58
First 50K = 04:56
Many thanks to the Plataran Menjangan, and BNI friends (Okki and Team) that made this event really
enjoyable and different after race world class experience from other races I have been ran before...
Page | 38
July 28, 2017 · Ultra#30
Ultra# Mt Batur and Lake Circle 50K - Day2
--- Mt Batur
atur and Lake Circle 50K Run ---
(Day 2 of 4 Ultra in 5 Days Total 215km in 45 hrs)
At the top of the hill, apparently there was 2 path left and right...
We just follow our heart taking
king the left hoping to cross the lake...
Apparently this circling not as easy as we thought...
We need to came down from hill to 5km to the east...
Sun goes down before right before our climb started...
Villagers were kind enough to give us some water...
Going uphill through the dark cliff ridge 5km to the west...
Getting lost no track path, my buddy saw a cable hanging up...
It should be the right path to the village...
Followed this electric cable we saw many village...
Finally we found what we need the most "a food shop"...
Eat best food of the day instant egg noodle with energen...
The next day soaking in the hot pool with great view...
Great mean real warm water, nice people and not bushes...
Take cold pool bath 15 min to recover quicker...
Spend half day soaking and swimming in the hot pool...
In the end we decide to DNF this day and take Ojek to our hotel...
Trip from Kintamani to Banyuwangi took 7 hrs...
Including dinner in the best kampong chicken in town "Pondok Wina"...
Sleep well for the next day beach run...
Page | 39
Page | 40
Page | 41
July 29, 2017 · Ultra#31 Plengkung Beach 60K Run - Day3
The next 7km was the bad muddy soil that closed for public...
Every visitor normally rent jeep from that post...
We were looked strange abnormally choose to run instead...
Also we were warned that logistic
ogistic in the beach hotel is very expensive...
A liter and half of drinking water priced 3$ a bottle...
We decide to carry a bottle while we still can get a normal price...
Running with additional 2kg seem to increase my HR by 10 bpm...
Page | 42
Page | 43
Page | 44
Page | 45
Page | 46
July 30, 2017 · Ultra#32
Ultra#3 Sukamade Beach 46K - Day4
Day 5 - Sukamade Beach 46K Run Ask villager only 3 spot to get a signal...
(Day 5 of 4 Ultra in 5 Days Total 215km in 45 hrs) One of the spot is right into garage but still found nothing...
Ask again to villager, appare
apparently
ntly need an old phone with a
Sukamade, a wildlife turtle consevation beach... bamboo stick
stick.
Part of the 50,000 hectare Meru Betiri National Park...
A place that I have never seen before in my whole life... The rainy and slippery track took us longer than estimated...
Eventhough located only 50km from my hometown.... With less than 4hr left to the dark, we still have 19km to go...
The access to this remote location will need 4x4 vehicle... Going to this north village took 6km longer with 4 river crossing...
Travel along 20km stony hill with few river crossing ankle deep... Arrived at last village at km32 to buy some coke...
As usual we start at the end of asphalt at 7:30am... Went back through the hilly jungle about 5km...
We ran 3km along
long a wide gravel trail... Stop at km37 to eat instant noodle on the junction to green bay...
Then walk 7km through jungle hill offroad track... Turning right 2km into green bay beach, we found stony beach...
We arrive at Sumbersuko nearest village... Getting lost on the river stream we real
realize going farther from the
Spend half an hour at food shop eat egg noodle with energen and green bay...
cofee... After found the single track we passed that stony beach...
After this village, from km10 we went through plantation... We finally found the Green Bay beach...
Crossing
rossing one big river knee deep... Hidden like a jewel in the middle thick forest of Meru Betiri...
I open my shoes since I hate running wet... A small bay as a hidden paradise with greenish ocean water...
At km14 we finally arrived at turtle beach, Sukamade... The cleanest beach ever of white beach sand...
On the other edge a 12m tall drinkable waterfall...
Walk along 6km coast on a rainy beach with brownish sand... With rock arranged sequentially on both edge side...
With view of Meru Betiri jungle in the other side...
saw many turtle egg shell flakes and turtle foot steps... We were going back shortly as time running out...
But no turtles seen as they normally came to lay eggs at night... One hour left for rema
remaining 6km before the dark...
In the midway I felt pain in my left ankle...
We just walk through the dark to be safe...
Ran again 2km with phone light to end our journey...
At 6:15 we completed 46km with ice cream as desserts...
Page | 47
Page | 48
Page | 49
Page | 50
Page | 51
August 4, 2017 · Ultra#33 The Magnificent Merapoh Trail 100K
Page | 52
August 5, 2017 · The Story of Magnificent Merapoh Trail 100K
I wasn't about to choose this race before... Again using normal mode on and off in the wide track...
Seem no other option due to another race sold out... Meet the first river at after CP3-31km...
Looking at elevation gain would not normally good high view... Few shallow stream ankle high river...
But maybe worth an adventure and experiencing something different this I was only walk slowly, slipped many times...
time... My feet felt hurt, not only slipped to the rock...
Also felt acute on the right little toe finger...
I'm not kind of person that raced with other...
More likely to have my own personal time to target... I was using a sewed manually reconditioned trail shoe...
I would like much to run along with them sharing the run... Due to my planned shoe was torn out badly from last Sentul
Looking at the flattish type of track, I was targeted sub 13 hrs... Ultra 65K...
Apparently the sewed thread passed my sock and snuck
A real bold target considering I was making the same 13 hrs in very flat against my little toe finger...
road in late 2015... It felt some sand flowing inside my shoe making a
Looking at the elevation gain 1600m and at least 30min river... considerably pain...
I would normally estimated 2 hrs beyond the flat road timing... I kept running, not the worst pain that I have ever felt (as
Meaning that my target would need to be faster 2 hrs than my previous Penang Eco blisters)...
effort...
I never opened my shoe nor sock since I don't want to waste
This time I got a real good 9 hrs of sleep... time...
Unlike Penang Eco that was only 1 hr... One hard time got lost on the river, apparently the marking
The race was started at 9pm at night... was uphigh sharp left turn...
I met some other fellow runners that very familiar face... Another hard time to believe that we must pass a cave about
I stay rather in the third lining person from the start line... 50cm above the water...
A very loud sound marked at the start time with bunch of fireworks... From this river onwards I kept pacing 7 min...
This time I was staying behind to control the race excitement... I was surprise making to the CP4-km38 (should be 43) as the
About 500 meters from the start, my headlamp get dimmed... 5th person...
Shit, my light seem in trouble and no backup light... All CP from this point is about 4-7 km short than what they
I remember to put new batteries yesterday... mentioned...
My first reaction was to replace the batteries with the spare... Not sure where are those persons that I have passed, maybe
Luckily no issues with the headlamp, only it took some of time to change got losts...
the batt...
At CP5-km46, the marshall telling us 3km to follow the river...
With no backup batteries, I really need to save the battery to low mode... I was surprise in some part of the river was chest high...
I switched to low mode running with bunch of people at the beginning... One kilometer took me forever, as slow as 25min...
But after passing a few fellow runner, alone on low mode would not be My painful toe screaming every my right foot enter the
enough... slippery rock bottom river...
Switch back to normal mode to see the downhill and the marking... Rai and Isaac passed me walking slowly with a stick in that
But still using low mode during the wide flat or uphill track... river...
This low mode was not enough to see the marking, I only follow my gps I saw them like flew away quickly splashing the water with
watch gpx... their legs...
While myself is like blind persons walking try to see how
After CP1-10km, finally catch two persons Kris and Isaac... deep the water in front with a stick...
I was running low mode with them hoping to save my batteries...
We run together until CP2-22km, only fill my water then rushed away... I felt relieved it was only 1.5 km long section...
My pace was steady about 6 min for the first 20K... My right foot could not run straight, I need to adjust little bit
Not too bad even though I was hoping more to stay at 5:30min... inside to avoid getting hurt...
But still forcing my legs to keep pacing 7-8min...
Asking villager there were 7 people passed already, meaning I was the I passed by quickly the drop bag CP6-57km (should be 61)
8th person... as I didn't put any...
Only filling 100 plus and taking 2 banana along...
Page | 53
Arrived in CP7-km64 (should be 69) as the 7th persons... Extended 100km, my timing would be approx 13.5 hrs...
I spend bit of time eating bread with hot durian porridge... Meaning that I'm out of my target, half an hour late...
Of course with my favorite coke with ice... This is still my personal best about sub 12 hrs in flat...
My toe getting hurt entered once again the last short section of river at I believed that river is ruining my pacing substantially...
km69... Also not the best shoe hoping this will be expendable in
Having my stomach full and hot with durian... this brutal river...
I finally catch up with Isaac at dawn before CP8-km73 (should be 80)... But on top of that this race was really fun and
underestimated challenging river...
We taking selfie together after exiting the last cave...
Running along until hitting the asphalt road... The organizer really did a great job, even the marking were
I ran ahead with the bright and beautiful foggy morning... with so many blinking red light...
Arrived at last CP9-km82 (should be 89), fill coke and 2 banana... On the evening we have a roasted lamb dinner...
Those last 10km was curvy up and down... Bus and dormitory arrangement also very helpful for the
Try to push the uphill and ran downhill with a relaxed 8 min pace... outsider...
Overall I think I was having a great trails experience...
At the last 5km asphalt, Isaac was running strong 6min passed me... I would not see the magnificent caves and roam along the
Despite eating a banana and a gel for that last 5km... river if not join this race...
I could not follow him with max pace only 7min on the hilly asphalt...
My heart was screaming at 183bpm running uphill... See you on the next adventure...
Finally arrived at 9:42am on the finish line km93 as 5th male position at Enjoy video from organizer...
12:42 hrs... https://www.facebook.com/pixeomalaysia/videos/71227857
2291551/
Really happy with my pacing without the river walk... Thanks RD Razis Rahim, RunningProject, ActionPix,
Especially the first quarter a bit faster before the river... Kakironda, Cik Arnab en kura-kura, Trevor Lim and many
And getting slower after my toe hurt and wet shoes... other photographer...
Manage to ran flat 3 hrs every 23km even though pretty slow 8 min only... Our day will not remembered without you guys...
Page | 54
Page | 55
August 22, 2017 · Ultra#34 Run To Care 155K
Lari kali ini adalah charity run RTC 2017… Riuh dengan gendang dan teriakan suka cita…
Ini adalah event pertama charity run yg saya ikuti… Akhirnya saya berhasil mencapai finish 23 jam 36
Bayangan awal saya charity run adalah take it & no complaint… menit…
Tapi ternyata semua berbeda, acara dipersiapkan sangat rapi… Suatu event yg bukan sekedar dengan lari tp
Dari press conference yang sangat baik dan alur yg rapi… dengan hati...
Makan malam dan briefing pun dilakukan dengan sangat baik… Kenangan ini akan menjadi yang terindah…
Sampai kepada panitia menyiapkan bed untuk seluruh pelari Bukan karena saya sendirian bisa mencapai ini…
sebelum lomba… Namun karena dukungan kalian semua…
Yang membuat saya terus berlari…
Perjuangan para pelari kali ini bukanlah hanya lari… Ingin ikut merasakan perjuangan kita utk anak2
Tetapi juga menggalang donasi bersama2 pelari lain… tercinta...
Mensosialisasikan program SOS Children’s Village Indonesia…
Dan menjelaskan semua usaha pelari, semua untuk anak2... Terima kasih atas dukungan kalian semua…
Utk menyediakan tempat tinggal dan pendidikan… Semua teman2 pelari yg ikut mendukung...
Untuk anak2 Indonesia yg kehilangan
ilangan pengasuhan orang tua…. Semua anak
anak-anak SOS Children’s Village...
Kita start dari SOS Children’s Village Cibubur… Tim SOS Children’s Village… (Mbak Lusi, Mbak
Berlari sejauh 150km ke SOS Children’s Village Lembang… Nina, Mbak Linda, Pak Hadi, Mr Paco dan segenap
Dengan menanjak setinggi 3600m di beberapa lintasan… tim di tempat yg men
menyiapkan makan pagi, siang,
Lari hanyalah suatu misi untuk membawa pesan tersebut… malam dan tempat tinggal)
Menggambarkann suatu perjuangan panjang yg sangat berat…
Tim Volunteer di setiap pos…
Maka saya bertekad juga lari saya kali ini haruslah tidak mudah…
Bahkan tidak semudah pada saat saya berlomba… RD Bang Lexi Rohi dan Team : Satria, Bang Dohar,
Dan menggunakan target pencapaian di bawah 24 jam… Bang Adi Owu
Pada saat lari semua pos air dan makanan tertata rapi…
r Para sahabat
sahabat-sahabat donaturku…(Nora Lestari,
Didukung penuh oleh physiotherapy dan portable bed… Arif, Tamma, David, Dewo, Diah, Nando, Ino,
Minuman panas dan dingin tersedia… Davids, Faisal, Hai San, Ian, Asto, Noor, Bang Sitor,
Di CP atau pos besar juga disambut dengan meriah… Niel, Rahmat, Risa, Tania, Thomas, Ko Wie, my
buddy William, mbak Wiwik, Wolfgang, Elite
Cuaca juga sangat mendukung, mendung hingga jam 9 pagi… George, dan semuanya, mohon maaf yg tidak
Perjuangan saya dimulai pada km100… tersebut)
Panas terik hingga 42 derajat celcius... Para sponsor
sponsor-sponsor… (Waskita, Total 8+, AXA,
Kaki mulai terasa berat dan jalan raya padat kendaraan… Sukaoutdoor, Compresport, Outback, Fitbar, Usana
yg menyuplai supplemen selama seminggu penuh,
Tak jarang saya harus melompat ke bahu jalan… 4Life yg luar biasa memberi tanda mata untuk
Untuk menghindari truk2 besar berbelok yang tak tahu diri… semua peserta, Maha Physio yang ada di setiap
Tp saya merasa sangat beruntung dikawal tim mobil SOS… pos istirahat)
Sehingga bisa terus berlari
erlari dengan aman… Teman2 Komunitas (Campur Sari Runner, Burners,
Indorunner, RFI, Gorun, Nusanta Run)
Dengan sabar mobil & Pak Yos mengawal jg dengan sepeda… Dan terlebih
rlebih sangat special kepada pengawal sejati
Mengawal lebih dari 10 jam penuh dengan perlahan... (Pak Yos, Pak Dana, Pak Hadi, Bu Linda, Mr Paco,
Saya pun merasa agak malu untuk berjalan… Mas Miftahul Physio, Biker2, dan semua yg tidak
Pace tetap dipertahankan melaju meski lambat… saya sebut satu persatu)...
Sesampainya lembang saya disambut anak2 SOS… Istriku Patricia dan anak2 tercinta yg membuat
Hampir tengah malam namun menyambut dengan meriah… surprise dat
datang malam di garis finish...
Serasa terbang berlari bersama dengan mereka… Terima kasih semuanya...
Rasa lelah hilang seketika berubah menjadi keceriaan…
Page | 56
August 23, 2017 · The Story Part 1 - Run To Care 155
155K
Biasanya saya tulis dalam bahasa Inggris… Bahkan sebulan sebelumnya pada tgl 14 Sep 14…
Karena mungkin ada teman luar yg tidak mengerti… Di saat semua orang ikut lomba Bali Marathon…
Kali ini saya menulis dalam bahasa Indonesia… Lomba yg paling elite & prestisius di negeri ini…
Agar anak2 SOS mengerti juga cerita saya… Saya memilih yg gratis dan mencoba melak
melakukan
Dan mungkin juga untuk cucu2 saya kelak… sendiri…
Nama saya Hendra Siswanto… Yakni trial lari marathon sendiri dgn rute Jakarta
Tidak pernah hobi olahraga apapun sebelumnya… Marathon…
Tidak pernah mendaki gunung atau kegiatan ekstrim lainnya… Dan akhirnya berhasil selesai kurang dari 4 jam…
Hanya dulu semasa SMP sangat suka melakukan skipping atau jump Tanpa saya sadari kedisiplinan dan konsistensi itu…
rope… Membuat saya melebihi dari apa yg saya targetkan…
Jump rope dengan triple swing hasil dari latihan sendiri… Bahkan sebelum lomba marathon itu sendiri…
Mungkin itulahh yg membuat betis saya agak besar...
Hasil dari lomba Jakarta Marathon 2014 malah tidak
Saya mulai lari pertengahan 2013… begitu berarti…
Awal2 saya disuruh olah raga karena kolesterol tinggi... Padahal itu adalah target utama yg saya siapkan
Saya memilih olahraga yg gratis yakni berlari... selama 10 bulan...
Saya mulai lari hanya 30 min saja… Jadi berusahalah terbaik untuk mencapai sesuatu…
Dua kali seminggu selama beberapa bulan penuh…
pen Yg paling berarti adalah usaha dan proses untuk
mencapainya…
Tidak pernah terlintas untuk ikut lomba lari... Apapun hasilnya mungkin tidaklah begitu berarti…
Tidak pernah terlintas pula untuk berlari jauh…
Belum pernah juga mendengar lari ratusan km… Catatan waktu, medal, kaos finisher yg didapat…
Sewaktu Jakarta Marathon pertama kali 2013… Mungkin akan membuat bangga bbrp saat saja…
Merasa kesal sekali, beberapa jalan ditutup… Yang dapat membuat kita merasa sudah hebat…
Saya berpikir pelari2 itu sangatlah egois… Sehingga kita berhenti untuk belajar dan maju lebih
Namun setahun sekali ya sudahlah tak apa… jauh...
Jika berte
bertemu orang yg anda kagumi, jangan
Awal 2014 merupakan awal mula saya bermimpi… tanyakan pencapaian terjauh atau tercepat…
Bermimpi untuk lari marathon kurang dari 5 jam… Tanyakan usaha, proses dan pengorbanan untuk
Marathon paling terjangkau adalah Jakarta Marathon 2014… mencapainya…
Saya langsung mendaftar padahal masih Oktober
Oktob 2014...
Dengan hanya berbekal bisa berlari 10km saja… Dari pengalaman inilah memberanikan diri untuk
mencoba tantangan lain…
Dengan tekad dan semangat kuat saya terus berlari… Lebih jauh, keras, lebih sadis, lebih tinggi, dan le
lebih
Pekerjaan saya waktu itu yg membutuhkan fokus 24 jam… menantang…
Tidak mengurungkan niat saya berlari… Banyak kegagalan saya alami, justru menjadi
Mulai dari 3x seminggu, rata-rata
rata 8km… pembelajaran yg sangat efektif…
Maka dari itu janganlah berhenti untuk bermimpi dan
Tidur memakai celana
ana dan kaos katun (blum punya dry fit)… berusaha keras utk meraihnya…
Mengorbankan jam tidur, bangun tidur lebih pagi satu jam…
Langsung pakai sepatu, ambil minum dan lari… Tak terasa tepat 3 tahun saya berlari…
Setiap bulan jarak ditambah 20%... Dari sejak target marathon pertama sendiri ssaya itu..
Saya sudah berlari #20 kali Marathon…
Sepuluh bulan berlangsung tak henti2… Hanya #6 perlombaan, selebihnya lari sendiri saja…
Kehidupan monoton yg sangat menyiksa… Selain itu sudah juga #32 kali berlari Ultra...
Kurang
urang tidur dan mengejar target bulanan… Untuk jarak Ultra 50 - 200 km…
Hanya untuk mimpi lari marathon… Baik di jalan raya ataupun di pegunungan…
Page | 57
Dengan total 52 kali dalam 3 tahun…
Bisa dibilang rata-rata setiap 3 minggu sekali… Tak ada kompetisi dan tak ada ketergesaan…
Setiap kisahnya didokumentasikan di FB page saya... Belajar mengukur kekuatan sendiri tanpa ada
gangguan luar…
RTC 2017 ini adalah lari saya ke 53…
Sesuatu hal yg sangat spesial… Masih banyak mimpi saya yg lain…
Kali ini saya berlari bukan untuk saya sendiri… Kebanyakan adalah personal project dan bukan
Tapi untuk charity menggalang dana... lomba…
Hasilnya untuk membantu anak2 asuh di SOS… Sabang, Sumatera, Bandung, Situbondo…
Utk menyediakan tempat tinggal dan pendidikan… Sulawesi, NTT, Maluku, sampai ke Papua…
Untuk anak2 Indonesia yg kehilangan pengasuhan orang tua…. Saya bukanlah typical risk taker utk menjelajah
gunung2 tinggi dunia…
Sesuatu hal yg saya impikan sendiri pula dari dulu… Hanya ingin menjelajah dunia ini dengan aman
Berlari dari Jakarta ke Bandung, penasaran brp waktu yg saya memakai anugerah kaki sendiri…
butuhkan...
Ini adalah mungkin personal project lari saya yang kedua… Ada juga suatu mimpi yang sangat susah sekali
Utk lari sangat jauh yang bukan merupakan lomba… dicapai...
Setelah lari Bali-Banyuwangi 215km dalam 4 hari bulan lalu… Suatu saat berlari di WSER, OSJ Ontake,
Spartathlon, dan HK4TUC…
Setiap lomba yg saya ikuti selalu terasa berat… Semoga saya masih bisa mencapainya suatu saat
Namun personal project selalu terasa mengalir ringan… nanti...
Page | 58
August 23, 2017 · The Story Part 2 - Run To Care 155K
Jika anda mengikuti aplikasi lari strava saya… Terutama melihat penurunan energy pelari setiap 50km…
Mungkin akan ada yg bertanya sesuatu hal berbeda… Dan menarik kesimpulan konstan adalah sesuatu yg
Setelah lomba terakhir 2 minggu lalu 100km di Malaysia... mustahil…
Untuk apa saya 2 minggu ini selalu berlari pacing 7 min… Penurunan waktu terkecil adalah waktu 50km pertama
Bahkan pacer andalan kita menyarankan untuk pacing 6 min... paling lambat…
Sesuatu hal yg tidak pernah saya lakukan sebelumnya… Maka saya membuat suatu rencana yang agak
Mungkin hanya ketika lari pemulihan setelah lomba… unik…
Saya melatih zona sangat nyaman mode menghemat energy… Tidak boleh lebih cepat dr 6 jam untuk 50km
Mencoba hal baru yg tidak pernah saya lakukan sebelumnya… pertama…
Untuk itu saya harus menjaga pacing tidak lebih
Karena setiap lari jauh selalu dimulai dengan pace kencang… cepat dr 7min/km…
Dan menurun seiring badan dan kaki melemah… Dan menambah target 2 jam lebih lama untuk 50km
Pandangan saya selama ini adalah berlarilah cepat selagi kuat… berikutnya…
Selebihnya lakukan sebisa mungkin semampunya… Dengan target utama memecahkan waktu breaking
24 jam (6,8,10 jam utk setiap 50km)...
Kali ini pendekatan lebih teoritis dan matematis…
Menurut kalkulasi sederhana, lambat dan konstan akan sama Hasil dari lari ini akan merubah seluruh pandangan
hasilnya… saya…
Dan mungkin malah menghasilkan energy yg paling efisien… Suatu lari yg biasanya dilakukan dengan menggebu2
Persiapan RTC ini saya malah berlari sangat santai… secepat mungkin…
Pace 7 min/km utk 10km setiap 3 hari dalam 2 minggu… Kali ini dilakukan dengan sangat terkontrol dan
terukur…
Selain itu saya melakukan pengamatan catatan waktu… Saya share juga pengamatan ini ke semua teman2
Event lain di jarak yg hampir sama atau lebih sedikit… pelari...
Di Indonesia tercatat ada 3 event yg kurang lebih sama pada tahun Akan menjadi suatu hal yg menggembirakan jika bisa
ini… melakukannya bersama2…
Di jalan raya dengan jarak 150 - 200km…
Nusantara Run, Lintas Sumbawa dan Kebun Raya Bogor… Selain itu seminggu terakhir kami disupport oleh
Selain itu saya juga teringat pernah ikut 200km di Malaysia… USANA...
Suplemen Vitamin, Mineral dan Q10 utk suplemen
Pasti setiap lintasan mempunyai tantangan masing2… jantung...
Terkadang tidak bisa dibandingkan, hanya bisa jadi acuan... Suplemen diminum tiap hari dengan dosis
Dengan mempertimbangkan suhu dan elevasi lintasan... meningkat...
Suatu tantangan khusus juga untuk event di dalam negeri... Run To Care memang bukanlah suatu lomba lari…
Saya tidak bisa menemukan catatan waktu detail… Namun suatu penggalangan donasi untuk membantu
Hanya berupa berita lokal juara dan total waktunya… anak2 Indonesia…
Melalui wadah SOS Children’s Village yg tersebar di
Maka saya perlu membaca kembali postingan twitter lama… beberapa daerah…
Dan mengira2 waktu tiba dari berita postingan saja… Termasuk Cibubur, Lembang, Bali, Aceh, Semarang
KRB sudah saya cari2, tidak nemu detail waktu breakdownnya... sampai Flores…
Sangat berbeda dengan event di Malaysia yg saya ikuti… Lari hanyalah suatu misi untuk membawa pesan
Hasil catatan waktu lengkap setiap 10 dan 25 km secara akurat… tersebut…
Menggambarkan suatu perjuangan panjang yg
sangat berat…
Pengamatan ini bukan untuk memecahkan rekor apapun…
Tapi untuk menarik suatu dasar acuan untuk membuat plan…
Page | 59
Maka saya bertekad jugauga lari saya kali ini haruslah tidak mudah… Pengambilan kaos, BIB, dan diukur tekanan darah
Saya sudah pernah berlari 148km dalam waktu 24 jam di Malaysia… lancar…
Namun rute itu adalah looping, menanjak dan menurun sama... Setelah makan malam, kami mendapat briefing dr
Rute kali ini lebih susah, lebih menanjak 1000m dan lebih sedikit RD…
turunan… Hal paling penting yg dia ingatkan adalah
Usaha yg harus us saya berikan kali ini haruslah 2 jam lebih cepat… keselamatan masing2 peserta…
Satu jam untuk 1000m lebih tinggi dan satu jam untuk sisa 7km… Bisa mengukur kekuatan dan batas diri adalah yg
paling utama…
Saya sadar harus mencoba dan berusaha yg terbaik…
Untuk mengejar waktu selesai dalam 24 jam… Setelah itu kami disediakan bed masing2 utk
Terutama setelah 2 minggu lalu sudah berlari di lomba 100km… beristirahat…
Hari sebelum RTC, saya tidur cukup 9 jam… Hal yg paling dibutuhkan yg tidak pernah saya terima
Siang hari nya juga bisa tidur 2 jam… di suatu acara lari jauh sebelumnya…
Tak lupa kami berfoto2 dengan teman dan komunitas
Panitia menyediakan free shuttle dr FX jam 4 sore… …
Disana bertemu teman2 pelari lain yg ikut berbagian… Kemudian kami bersiap2 digaris start dikawal oleh
Sesampainya di tempat start kami disambut hangat oleh Tim SOS… teman2 komunitas Burners dan Campur Sari
Runners...
Page | 60
August 24, 2017 · The Story Part 3 Final - Run To Care 155K
Saya tidak membawa makanan apapun, pakai singlet, pouch pinggang Untuk mencapai jadwal, berjalan bukanlah suatu
dgn hp jadul dan bekal uang… pilihan…
Strategi 50km pertama hanya sebotol minum di tangan dan headlamp Meskipun pelan saya tetap berlari di tengah
tanpa vest… kegelapan…
Namun memakai reflective safety vest yg sangat berguna utk
keselamatan diri… Untunglah tanjakan tersebar di sepanjang lintasan…
Tak lupa blinking light di belakang yang sangat vital utk visibility oleh
Ternyata tidak seseram yg dibayangkan dari gambar profile
kendaraan... elevasi…
Dengan mempertahankan pace 8-10 min/km saya mencapai
Acara pelepasan pun sangat meriah dengan drone mengudara… WS4 sesuai jadwal…
Sejak garis start saya sudah bertekad untuk berlari lambat saja… Di WS4 ini saya bertemu dengan Mr. Paco berbincang2
Beberapa saat di depan, selalu mempunyai tendensi ritme cepat… ringan…
Apalagi ada pacer dr Burners yang melangkah dgn form lari yg mantap... Sembari itu saya minta utk stretching oleh physioterapy dan
Akhirnya di belakang teman2 seperjuangan saja yg berlari di pace kompress es…
7min/km… Penawaran makan pagi terpaksa saya tolak krn rencana
Ada yg merasa aneh baru kali ini melihat saya di event lari… makan di CP1 km70….
Hanya 2 pisang dan lanjut lg, mumpung mendung akan
Waktu itu malah berusaha keras utk tidak cepat tp konstan... sangat menguntungkan...
WS1 km15 saya skip, hanya mengambil botol minum saja…
WS2 km25 makan 2 roti dan coke dan kembali melanjutkan berlari pelan Tiba di CP2 km70 disambut meriah oleh panitia sekitar
7 min/km… hampir jam 9…
Tp mungkin kurang lebih rata2 6:50 sampai pada km25 ini... Teman2 relay yg menunggu rekan mereka sampai juga
menyemangati...
Tak terasa sudah sampai km30, saya pun menoleh ke belakang… Disini saya berpisah dgn Mas Didit pesepeda Burners dan
Hanya tersisa William my running buddy yg sudah janji mengiringi… mengambil drop bag pertama saya…
Namun janji sekedar janji, dia tertinggal di pace 8 min/km… Yaitu vest yg sudah disiapkan dgn coke dan pocari tinggal
Saya tunggu 5 min di CP1 km34 sembari menyantap popmi dan kopi pakai…
panas… Kegunaan vest saya bisa menyimpan 2 botol utk antisipasi
kondisi panas…
Namun rupanya butuh istirahat lebih... Tidak ada makanan, ada jaket windproof, visor dan
Sehingga saya putuskan dan pamit utk lanjut sendiri… sunblock...
Karena sudah tertinggal dr jadwal yg saya buat karena itu hanya km34…
Total waktu cukup lama 15min menunggu gelang jg… Di CP2 ini saya minta indomie rebus telor dan segelas teh
hangat…
Perjalanan ke WS3 km51 sangatlah jauh, 17km… Istirahat lebih lama 20min, stretching, tak lupa foto2 juga
Namun kawalan sepeda Mas Didit dr komunitas Burner cukup disana…
menyemangati... Setelah berganti kaos dan memakai vest saya pamit lanjut…
Dengan berbekal 1 botol minum di tangan saja tidak cukup… Tetap memegang sebotol air putih untuk menyiram kepala
Mampir ke warung beli 1 botol fanta dingin… jika panas...
Rasa dingin lebih menyegarkan semangat lari… Dari sini saya memakai visor dan sunblock krn matahari
sudah bersinar terang…
Akhirnya tiba di km51 persis sesuai target 6:07 jam… Perjalanan dr CP2 ini sangat menantang…
Agak kaget juga ternyata rute yg terlihat flat, elevasi gainnya sudah Jalan2 dipadati penuh oleh penduduk yang melihat
800m... karnaval…
Kemudian melanjutkan setelah makan 2 pisang rebus sambil tiduran... Berjalan bebas pun sangat susah karena banyak motor...
Terpaksa zig-zag meloncati motor2 dan trotoar yg padat…
Dari titik inilah saya kemudian bisa lebih bersantai… Disana saya bertemu panitia yg terjebak macet…
Dua jam lebih lama untuk target 50km berikutnya... Ditawari minum, namun saya masih punya 3 botol penuh…
Sepanjang jalan ke WS4 km60 adalah menanjak… Coke, pocari dan air putih untuk menyiram kepala...
Page | 61
Lepas dari kerumunan saya bisa kembali berlari pelan 8-9min/km… Norak memang, tp harusnya teman2 lain juga tak jauh
Sampai di km80 saya hanya melihat tulisan tanpa ada panitia… berbeda…
Barulah saya sadar kalau panitia yg menjaga pos ini masih terjebak Persis jam 2 siang, saya keluar dari WS7, gain sudah
macet tadi… 1800m...
Namun di sekitar banyak warung, saya beli 2 biskuit, 1 aqua, dan 1
coke… Dari point ini lah saya dikawal mobil Pak Dana dan tetap pak
Jadi WS5 km80 saya skip, makan biskuit di jalan sembari minum coke… Yos dgn sepedanya…
Merekalah yg bersiap di setiap WS berikutnya…
Matahari naik mulai menyengat, biskuit ini pun serasa kurang nendang… Kawalan ini sangat baik melebihi harapan saya sebagai
Merasa agak lapar mulai km86 berjalan mencari2 warung nasi utk pelari…
makan siang tp tidak ada... Dengan jalan besar yang padat truk, kawalan dr belakang
Akhirnya ketemu warung nasi di km88, mampir untuk singgah makan… sangatlah membantu…
Makan nasi putih, sayur bening dan telor pun dilahap cepat dalam
5min… Namun sebenarnya juga akan membebani pelari…
Setelah bayar dan minum teh hangat, saya melanjutkan jalan dulu bbrp Semua gerak-gerik akan terpantau jelas dr layar mobil…
saat… Kebanyakan jalan daripada lari pun akan terlihat jelas…
Sering saya menyempatkan jalan jika tidak ada mobil ini di
Akhirnya sampai di WS6 km90 dgn perut masih kenyang… belakang…
Di km ini saya hanya minta kompress es di kaki... Begitu ada, saya pun kembali berlari pelan2 saja pace 9-
WS6 ini sangatlah spesial… 10min/km…
Disana ada profesional fotografer yg sudah mempunyai persiapan
matang… Dari km100 ini pun target saya menjadi lebih santai lagi…
Dengan gaya yg tak kalah menarik, dia pun membidik bbrp gambar… Sepuluh jam untuk 55km terakhir, cukup hanya menempuh
Untuk memuaskan hasratnya, maka saya pun rewind ulang lari minta 6km/jam…
difoto… Perjalanan ke CP3 km 110 sangat lama hampir 2 jam…
Kembali berlari dr belakang menuju ke angle yg dia mau dan Lama karena kebanyakan gaya selfie, beli es krim dan foto2
melanjutkan perjalanan lagi… di waduk…
Perjalanan ke WS7 km100 adalah yg paling menarik… Sampai di CP3 km110, saya makan roti dan biskuit tiap
Melewati tempat wisata waduk Cirata yg sangat memukau… 5km…
Beberapa tempat saya berhenti untuk mengabadikan gambar… Mulai dr titik ini pula, selalu minta stretching dan kompres
Di perjalanan ini lah saya bertemu dengan Pak Yos mengawal dg es…
sepeda… Mas Miftah physiotherapy yg handal selalu menjadi
Dia menyemangati dan berkata saya sudah hampir lari 100km spt robot andalan…
tanpa henti… Saya kembali melanjutkan lari lebih semangat karena
Memang mungkin otak saya tinggal di tempat race, hanya perlu tertinggal 20min dr jadwal…
melangkah lari tanpa berpikir...
Melihat es buah di km115, saya pun tergoda utk pesan 1
Sampai di WS7 km100, sambutan panitia sangat meriah… porsi...
Rupanya mereka heboh karena saya datang terlalu dini… Segarnya es buah makin membuat semangat terus
Mestinya tidak seheboh ini krn di kedatangan setiap WS saya selalu sms bergerak...
Mas Adhit panitia utk memberi kabar... Tak lupa selfie dan melanjutkan perjalanan lagi...
WS7 ini ternyata ditujukan menyambut pelari untuk bersantap malam
bukan makan siang… WS8 km122 lebih jauh 2km dr perkiraan…
Saya sempatkan makan nasi timbel disini meski tidak bisa banyak Namun disini saya kembali ke jadwal perlahan2…
seperempat piring saja… Tak lupa stretching dan kompres es lagi, dan meminta roti
Teh hangat sangat membantu saya untuk mencerna nasi yg tanpa dan kopi panas
kuah… Namun kopi panas mungkin belum siap, dengan candaan
nanti akan diantar…
Mulai disini saya mengambil drop bag saya yg kedua…
Karena ternyata drop bag kedua saya mereka bawa di mobil... Setelah keluar dr WS8, hari mulai gelap dan rasa ngantuk
pun tiba…
Blinking light, headlamp dan hp smartphone… Headlamp yang sudah dipersiapkan, dipakai dan blinking
Dari sinilah saya tau perjalanan yg paling berat, 55km terakhir… light dinyalakan…
Namun berkat smartphone, saya jadi semangat dan update status… Di saat rasa ngantuk menyambar, datang penyelamat biker
dgn sebotol kopi panas…
Page | 62
Memang support mereka tidak diragukan lagi kehandalannya… Di 200 m terakhir memacu kecepatan lebih bersama
mereka...
Perjalanan ke WS9 km130 lebih singkat 2km… Sangat riuh dengan gendang dan teriakan suka cita…
Kopi panas td menjadi penyemangatku selama perjalanan… Akhirnya saya berhasil mencapai finish dalam 23 jam 36
Tetap berlari diselingi berjalan di jalur menanjak… min…
Entah apa yg membuatku tetap berlari menanjak… Menembus batas 24 jam seperti yg diharapkan meski
Mungkin banyak tatapan mata penyemangat dari belakang… dengan gain elevasi di luar perkiraan 3,600 m…
Aku sudah lari lebih jauh 200km pada akhir Feb 2017 lalu... Hasil dari event ini telah merubah seluruh konsep saya
Namun aku hanya berlari sekitar 130km saja waktu itu… tentang lari jauh...
Sisanya 70km hanyalah jalan kaki biasa terseok-seok karena blister… Tentang bagaimana berlari dengan pelan tetapi stabil…
Tak kuat berlari lagi meskipun di turunan yang landai…. Hampir tidak pernah berlari dengan pace lebih cepat dr
7min/km...
Tiba di WS9 km130 saya disambut tim Fotografer Ultra lagi… Membutuhkan fokus dengan rencana terukur dan konsistensi
Disuguhi popmi, kopi panas dan jamu tolak angin… waktu…
Ramuan ini sudah dijamin ampuh oleh Ultra Fotografer ini… Pada dasarnya rata2 berlari 6 jam untuk tiap jarak marathon
Terbukti khasiatnya tidak terasa lapar dan kembali punya energi lagi… 4x secara konstan saja…
Tak lepas pula dari maha karya stretching dan kompres es dr Mas Miftah
Physio… Dan penting juga dukungan dari orang-orang di sekeliling
kita…
Dari sini perjalanan terus menanjak… Jika berpapasan dengan orang2 dan anak2, sapalah dengan
Terutama dr km135 sampai km142 WS10… tangan dan senyuman…
7km ini ditempuh hanya dengan berjalan kaki cepat saja… Maka mereka akan tersenyum balik dan memberikan energi
Satu jam hanya menempuh kurang dari 5 km… yg positif…
Namun udara dingin membuatku berjalan cepat… Menambah semangatmu untuk terus berlari mengurangi rasa
Untuk memaksa dan menaikkan suhu tubuh… lelah...
Dan memacu pace 12-14 min/km agar tidak terlalu lambat…
Suatu event yg bukan sekedar dengan lari tp dengan hati…
Akhirnya sampai juga di WS terakhir km142… Seperti yang kak Linda sampaikan kepada kita...
Udara terasa dingin menusuk, akhirnya memakai jaket… Semoga ini mengajarkan sesuatu hal yang baik untuk
Di sini saya sadar sudah terlambat 30min dr jadwal… semua…
Jadi saya singgah 5min saja utk minta 2 roti dan teh hangat… Untuk terus gigih dan berjuang mewujudkan hal-hal yg baik
Roti dicelupkan teh hangat pun langsung tertelan semua... dalam hidup….
Setelah itu kembali lanjut untuk 13km tersisa 2 jam saja…
Kenangan yang akan menjadi momen yang terindah…
Di sisa akhir inilah saya teruskan untuk tetap berlari… Bukan karena saya sendirian bisa mencapai ini…
Kembali berjalan hanya di tanjakan terjal… Namun karena dukungan dan senyum kalian semua…
Menembus dingin dan berpacu dengan waktu… Yang membuat saya terus berlari tanpa berpikir banyak…
Badan kembali menjadi panas karena berlapis jaket… Hanya sekedar ingin ikut merasakan sedikit perjuangan utk
anak2 tercinta…
Makin bersemangat setelah sampai dusun bambu km146...
Pertanda semakin dekat dengan km150… Kehebatan seseorang itu diukur dari...
Sepanjang jalan terus berlari pace 7-8 km/min… Bukan dari berapa banyak materi yg bisa dia dapat,
Waktu itu mencapai km150 dalam waktu 22:55 min… melainkan seberapa banyak hati yg dia beri…
Di event ini saya bertemu dengan banyak orang-orang hebat
Namun sudah 3km terlewati sampai pada km153… dari SOS Children’s Village...
Tak juga melihat pertigaan lembang… Saya tentunya belum termasuk, hanya mencoba menjadi
Malah menanjak lagi 100m ke atas… lebih baik saja dari sebelumnya….
Kelok2 di lembang itu terasa sangat lama sekali…
Semoga selalu ada jalan utk mereka yg selalu berjuang demi
Pada akhirnya 1km terakhir km154 bertemu dengan anak2 SOS… masa depan tanpa henti…
Hampir tengah malam namun mereka tetap menyambut meriah…
Serasa terbang berlari bersama-sama dengan mereka… Terima kasih semuanya…
Rasa lelah dan letih hilang seketika berubah menjadi keceriaan… See you on my next journey and adventure...
Page | 63
Page | 64
Page | 65
Page | 66
Page | 67
Page | 68
September 2, 2017 · ULTRA#35 Mt. Salak Ultra 52K
Page | 69
Page | 70
Page | 71
September 17, 2017 · Ultra#36 The Most Beautiful Thing 100K
Total nicely
nicely done of 565km in 105 hrs about 5.5 km/hrs :
1. Titi 250km in Feb 2017 at 37hrs (200km only)...
2. Penang Eco 165km in May 2017 in 36hrs at 6th position...
3. TMMT 100km in Aug 2017 in 13hrs at 5th position...
4. TMBT 100km in Sep 2017 in 19hrs at 23rd position...
Page | 72
September
tember 17,
17 2017 · The Story : The Most Beautiful Thing 100K
Continue to WS7 at km62 across villager's house also took cup noodle with some biscuit...
Another
her asphalt road uphill made me only walk slowly as light faded away...
Arrive at WS8 at km 68 grab some potato chips with 3 bowl of mushroom soup...
Out of WS8 was shivering cold, use waterproof jacket from this point...
Climb to Mesilau Peak CP1 with slowly
slowly walk uphill muddy soil at the cabbage field...
That were the slowest time as 3 km took one hour and few minutes...
Back to the same WS8, now become WS9 at km75, took some biscuit dip into mushroom soup and
eat along the way...
Rushing away
way grab some biscuit and fill water to WS11 at km88 on hilly asphalt road...
At last WS11 grab two full rounded bread and keep moving on...
I know the last section was so long 12km, so I have to eat those two bread completely...
In this last section I combine
combine walking with running back and forth...
Page | 73
Really a long section, one full hour only get 4-5 km, feel very quite night...
But I know soon this fight will be over, keep focusing and heading to finish line...
Running strong towards finishing line at 1:33am...
Finishing 19hrs 5min about one hour ahead of my plan...
Page | 74
Closing Word
I have been running for 4 years and ULTRA for 3 years...
Almost once a month in average of 74 km/run...
Sometime twice a month at the peak...
Page | 75
Page | 76