100km Ultra Trail Run Starts with One Step（100公里越野跑——极限亦始于足下）

Allow me to humbly share some life lessons I have learnt from participating 100 Km North Face Ultra Trail Challenge.

As the Chinese proverb once said, journey of thousand miles starts with one step, I started my running passion when I registered for a 10km race in my high school, progressing to half marathons when I was in University, further to full marathons, and now an ultra marathon on the trail. In every step of the progress, there are lessons to be learnt, friends to be made, and health benefits to be reaped.

千里之行始于足下——老子

After completing my 21st full marathon (out of my 100 dream), I am comfortable with the 42.195km road race, however  in order to pursue progress and perfection, one needs to get out from his/her comfort zone, and go for something more challenging. In this case, I am pursuing a further distance, dying to see how much further I can run, or how my body adapts to this gruesome situation. To my new knowledge there are varieties of running events beyond the usual 42.195km full marathon distance. In Asia, at most 100km, in the West, it is common to see an event with 100miles (160km) races. 

I am blessed enough to be in Yangzhou, one night train away from Beijing where the annual "The North Face 100km Ultra Trail Challenge" (TNF100) is held. This year is the 8th TNF100 in Beijing, my second participation. Five years ago, I ran the 50km category, which later helped me to qualify for the 100km this year.  It took me 8 hours to complete the 50km race, thus I predicted 20 hours for the 100km finishing time.

五年前的50公里越野跑

Two hours shy from the cut off time, I finished in 24 hours. Unlike road marathons, it is harder to predict your time in this kind of race, where the terrains are unpredictable. Some kilometer will take less than 10 minutes, while other Km will take as much as 60 minutes. There are 9 check points, where runners get energized, refuel their camel bags, eat snacks, fruits, instant noodles, porridge, and get their time recorded at the check point. Non runners can track the position of the runner every time they reach a check point. Family and friends don’t have to worry about the runner’s whereabouts. 

最终完成比赛的激动时刻

There were three categories of the race marked by different color of BIB number, yellow for 100km, red for 50km, and orange for 22km categories. During the race and finishing spotting the yellow color (100Km) becomes a privilege, since people seem to show some support and respect simply by imagining what you had been through. Volunteers give you some extra cheers, and I got a surprising hug from a random runner who helped me took a picture at finishing line. It refreshed my memory 5 years ago when I reached the finishing line of my 50km race, about the same time with a runner who was finishing his 100km race, it was the exact kind of admiration to meet someone who had completed the double distance I was. I simply had the urge to shake his hands out of respect.

(time record and CP map)

Friends wonder about how I eat during the race, did I rest or sleep during the course of the race. Quick rest, yes, sleeping, no. I did some research (or, just call it reading) online and learnt some skills for running ultra distance. I needed to calculate and predict the calories intake during the race, it sounded very scientific, but actually I simply recognized the one food that I always consume and give me energy boost before my marathon rituals, this food is called Pizza, and I consumed a slice of it at every check point station. I learnt from other experienced runners, that I shouldn’t risk having a stomachache by consuming food prepared by the organizer. The safest way is to bring your own food. Now, for the toilet business, I was fully prepared to bag my own toilet trash on the mountains, but surprisingly there were many public toilets as we passed tourist spots along the route, which made matters a lot easier.

During the run, I was struck by disbelief of an old man, sitting lazily, selling his drinks, under a temporary tent, one hand holding a cigarette, and the other a smart phone, receiving payment through Wechat or Alipay or some sort on the top of the mountain. Perhaps from his previous experience, he has learnt that most runners don't bring cash or it will be a hassle to carry change from buying the drink.

在休息站

The food was important, however the ultimate secret of completing the race is simply passion, determination, and focus on one thing and one thing only: which is to put your right foot in front of your left foot, and then the opposite, repeat it until you reach the finishing line. It is as simple as that.

Running takes some patience too, who would ever picture a jam up on the mountain route during the race? Yes, it happened where 1600 people were trying to climb on single narrow route, creating a bottleneck where runners needed to go one by one. Here once again I learnt about putting safety as the first priority on everything. Getting hurt by rushing, or injured, and not being able to finish would be a shame. The organizers must be praised for their quick response on this issue. Immediately they stopped runners from climbing, we had to wait and climbed slowly for about 1,5 hours out of solidarity and respect among runners.

Some lessons are meant to be learnt the hard way, I ran my first full marathon skipping breakfast, I still remember a kind policeman on duty that offered me his bread. In some other races, I was over confident with my road racing pace, preparing food for only 12 hours run, while it took me 27 hours to finish. I made new friends with fellow runners who shared food and support during the race until we reached the finishing line.

In some races I can beat my personal best, at other times I beat my personal worst, worse, I did not finish within the cut off time, once I didn't even make it to the starting line due to injury. I always analyze these experiences, trying to improve and share with other runners for greater good. The more I run, I realize the less significant my time result and record is, the most significant thing is to put safety on top of everything during the training, the race, and stay healthy and strong along the way. What is the point of training so hard, and getting injured just days before the race, and fail to compete. It would be discouraging.

It is also only after years of running, I found out I can use my running to run for a cause, to raise money for children in need, thus starting from 2015, our family started to run for the benefit of children’s health and education. We challenge our family and friends to donate 10 dollars for every km that we cover during the year. Last year campaign was a success, and this year we are half way from meeting the donation target, the next run will be the Sydney International marathon. Where I will cover 42km, and my son and wife will cover 9km respectively, thus a total of 243km run this year, compared to 115km last year.

So here I am, a certified ultra marathoner, simply setting an example for my son of an achievement that comes with hard work, and perhaps after one or two more 100km events, I can aim at 100miles and beyond in the future, in the time being, I will see you on the school track.

请允许我以一颗谦卑之心来分享我在The North Face越野赛中的人生体验。

中国有句谚语“千里之行始于足下”。高中时代参加10公里长跑，启蒙了我对奔跑的热情。到了大学，我开始跑半程马拉松，继而全程马拉松， 而今的越野跑。在过往的一次次行程中，我获得了人生经验，结交了朋友，收获了健康。

在完成了梦想此生100个马拉松中的第21个马拉松后，我已经非常习惯42.195公里的公路跑。然而但凡有一颗追求卓越之心的人都不会满足于他（她）的舒适地带，一定会去追寻更大的挑战。我所追寻的就是更长的距离，我非常想知道自己到底能再跑多远，我的身体能否适应这样恐怖的极限状态。据我所知，长跑赛事有很多长于马拉松42.195公里距离的分类，亚洲的极限长跑就是100公里，而西方是100英里（160公里）。

我很幸运，此次The North Face100公里越野跑所在地北京与扬州仅仅是一晚上火车的距离。今年已经是这一赛事在北京举办的第八届。五年前，我在50公里组，这让我今年有资格参加100公里的挑战。上一次50公里耗时8小时，因此我预测，我将用20小时跑完100公里。

早于截止时间2小时，我最终于24小时完成全程。与公路马拉松不同的是，由于地形状态难以预测，时间很难估算准确。有些地段仅用10分钟而同样的距离在其他复杂地形上要耗时1小时。本次征程有9个休息站，在休息站内选手们进行能量补给：填充背包，吃零食、水果、方便面、粥，并且将此时的耗时进行汇报记录。即便家人与朋友不在一起也能够清楚追踪他们在任意休息站的登记信息，也就不用担心他们的去向。

三种颜色的号码布牌标志着三个程长的分类：100公里为黄色，50公里为红色，22公里为橙色。在跑步过程中以及在终点线，黄色都代表着一种殊荣：人们仅仅想着你所经历的挑战，便会投来崇敬和支持的目光。志愿者工作人员也会多给你一些欢呼，我完全出乎意料地获得了一位陌生赛友的拥抱，我在终点的那张照片就是他帮我拍的。这让我想起5年前，当我完成50公里跑时，有一位赛友同时完成了他的100公里跑。那时我有着对他完全一样的崇敬之心：这个人完成了我两倍的距离！我当时就怀着一颗崇敬之心忍不住激动地上去和他握手。

朋友们很好奇我在比赛中如何吃饭， 我是否休息或睡觉。短暂的休息是有的，决不能睡觉。我还是为越野跑做过一些功课（网上阅读攻略）来自学技巧：我需要计算和预测我的卡路里摄入，听起来很科学，可实际上我仅仅携带我经常吃的，并能迅速提升我在跑步中能量指标的食物。这个食物就叫披萨饼。我在每个休息站都会消耗一片披萨饼。我从有经验的赛友那里了解到，决不能去尝试组织者给准备的食物，而让自己的胃冒风险。下面我们谈谈上厕所问题，我本已准备好越野赛嘛，用袋子装我的排泄物，但惊讶地发现沿途有很多景点公共卫生间，另长跑中的如厕问题便捷了许多。

在跑步的过程中，我还遇到一个可疑的老人，慵懒地坐着，在一个临时的帐篷里卖饮料。一手拿着烟头，另外一只手拿着智能手机，在山顶用支付宝和微信支付的方式收款卖水。估计依照他的经验，这些跑步者是不会随身携带现金的，要么就是找零太费劲。

食物很重要，但完成长跑真正秘诀其实仅仅是激情、决心和专注唯一的一件事：那就是把你的右脚放到左脚前，再把左脚放到右脚前，如此循环往复到达终点。是的，就是那样简单！

跑越野还会挑战耐心：谁能想到在爬山的征途上还出现了拥堵呢？是的，当1600名参赛者试图在一条窄道上攀爬，而最窄的地方只能一个接一个地通过，人潮拥堵发生了！在这里我还明白了一个道理：安全是重中之重。如果因为拥挤受伤而不能到达终点，是非常可耻的。赛事组织者应该得到褒奖，当类似安全事件发生时，他们会第一时间应对。他们会立即阻止参赛者一拥而上，我们不得不在这里等待着逐一通过，此地耗时一个半小时，期间跑步者间形成了团结和互相尊重的气氛。

有些人生教训注定来得狠一些。我第一次跑马拉松没吃早餐，我还记得一位执勤警给了我一片自己的面包。在其他赛事里，我也有过对自己速度过于自信的情况，只准备了12个小时的食物而结果27个小时才跑完。不过，赛友们和我分享他们的食物一直到我完成跑步，我们就那样成了至交。

有时，我的新成绩会是历史最好，而另一些时候，仅仅是比我最差记录好一些。更糟糕的时候，我无法在规定时间内完成跑步。还有一次由于受伤我都没有走上起点。我总是分析总结这些经验教训，以其自我提升或是慷慨地与其他赛友分享。跑得越多我越意识到我的成绩已经变得没那么重要，而在训练和参赛时保证安全和健康的体魄才是最重要的事。比赛前就因为过度训练而受伤，参加不了比赛的话多么令人沮丧！

多年之后，我才发现我可以为了某个公益募集善款而跑步——为需要善款的贫困儿童。于是从2015年起，我的家人就一起为贫困儿童的健康和教育进行筹款。我们让我们的家人和朋友为我们所跑的每一公里捐献10美元。去年的募捐活动非常成功，今年目前只完成了捐助目标一半数额的筹款。下一站是悉尼国际马拉松。在悉尼，我会完成42公里的全程马拉松，我夫人和我的儿子将各自跑9公里。2016年全年我们将累计跑243公里，而去年我们跑了115公里。

这就是我，一个超级越野长跑者，我的初心就是为儿子做好榜样：成功来自不断地努力！接下来在下一个、下下个100公里赛事后，我可能会去挑战100英里，与此同时，我们学校的田径跑道上见吧！

文字源自 | GUNAWAN HALIM

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