Tuesday, 17 February 2015

Level 1 Mountain Course

It's been 5-6 years since my last proper HKAYP hike, and a long time since I seriously used a compass and map for navigation, without relying on the GPS. I thought it would be useful to do a refresher...so I signed up for...

Mountain Craft Course

First impression: 1st Theory class. I come into a conference room type classroom, 10 minutes early. The instructor is an average 50-60 year old man in quick-drying outerwear and hiking boots. He looks great for his age as he paced quickly around the room to set up the equipment.

Lots of basics were covered in a very systematic manner.
What to keep in your pack,
how much water to bring,
what food is dependable,
why emergency rations and what it should be.

How to use map and compass.
Features,
map editions - what the 1980s topographic maps looked like, how they changed over the years (old paths and human development)
various types of compasses and how to use them - USGS lensatic compasses are pretty cool!

From the beginning, the central theme were...

Attention to Detail.

Map reading? Attention to the terrain, directions and features.
Backpack packing? Attention to detail. Checklists. Final inspection. Prioritization. Placement. For example, whistle, walkie-talkie, emergency light should be in front.
Walking? Attention to walking pace, footing, distribution, posture, distance...
Pacing? Attention to one's gait. Count your steps. Know how far 10, 100 steps will go.
On the march? Keep hands free and don't read maps, use compass or drink while walking.


Stay Safe and Secure.

Find the most obvious, prominent features and use them. You will never be wrong. Use "your hunch" or small ordinary features and you will get lost. In the absence of all features, trust your compass and go to where you can see far. If we became lost, we had to go back to the last point we were sure of.

During the daytrips, we spent a lot of time trying to look for paths which were on the map but obscure in reality. When the path is at last found, we always feel a simple satisfaction. I got the sense that there was really no such thing as a lost path, because lost paths almost invariably get replaced by multiple openings or new paths.

-

Exercises.

Pace Distance game. Using only pacing and previous steps/10m data, estimate distances up to 100m.
Pace Bearing game. Try following distance, bearings and see if you end up where you should be.
Find-the-hidden-path game. Find the path shown on the map. Winner gets map square.
Take bearings game. Triangulate your position.
Symbols-definition matching game. What's gray and rectangular?
6 steps before setting off from checkpoint to next.


HKAYP

I even met some guys and girls taking the course to preparing for AYP, enjoying the feeling of "been there, saw that, done that" while telling adventure stories. I think they will be very overprepared for the paths ahead, something I've pondered while walking. Is it better to have been lost before and then found one's way, or to have been on track all along? I guess everybody has their path, and the road less taken is different for everyone.

Actually, I even met some guys who had done their AYP back in the day, and they had the misfortune to be the only male in their teams. To make things worse, they were forbidden from taking any kind of road. They became extremely good navigators who could carry everybody's stuff and still pinpoint where we were at just about every curve.

But perhaps most awesome of all were the stories the instructor told. Back in his childhood, one of his instructors was a former soldier. His scout outings involved swimming/wading/climbing up small rivers and tributaries, and they would just be wet for the remainder of the "hike". And oh, they didn't have the quickdry, lightweight gear we do today. I guess people were tougher back then, because I suspect that would be forbidden these days.

All things considered, it was a great refresher for everything we learned, tried to master during AYP.

Monday, 26 January 2015

21K Pre- & Post- Run Experience.

I just finished my fastest ever half-marathon (2hrs exact.).

Here is a chronicle of everything I did to make my run more fun and fast, and what I will do next time.

Pre-run

Sleep

The weeks up to the Run, I did a lot of sleeping. On average, 9 hours every night. Yes, it meant some sacrifices had to be made. Like staying up late less than usual, and telling the Manager to adjust working times. I am thankful for very understanding people.

Pros

Rest makes all activities more enjoyable. You can't have too much!

Considering my vast sleep debt, a few more hours of sleep per night is like a drop in the ocean.

Cons

Some studies seem to be indicate that sleeping more than 8 hours a night is related to a whole host of illnesses. Maybe it's not a good idea to sleep more than 8 hours every night in the long run.

(http://www.webmd.com/sleep-disorders/guide/physical-side-effects-oversleeping)

Muscle

I ran only the hiking routes. As a result, I had no problems running up and down all the slopes, barely feeling their impact at all.

Flexibility

This is where I could really improve a lot more. My normal stride is fairly short and suited for bumpy non-road surfaces. I didn't really learn to run properly on roads. More road jogging.

I heard yoga is good for runners (I think there's yoga marketed towards almost every sport). Not really interested, but might gain some flexibility.


During Run

Weather: Awesome. Couldn't be better. The sky was a nice blend of sun and cloud, with plenty of breeze to cool down the runners.

Crowds: Awesome turnouts this year. Causeway Bay and Tin Hau became incredibly crowded. Some pedestrians didn't look so happy, since the running route made them wait for crossing.

Runners: There were quite a few people trying to run with yellow umbrellas. One was surrounded by multiple taunters who apparently thought that yelling at other runners was a better use of effort than running faster. The race marshalls ran alongside and told him to shut the umbrella. I thought the whole encounter was pretty disturbing, but extremely courageous of the umbrella-man, since the easy way out would be self-censorship.

Most people in my run were slow. I must have passed people at the rate of about 3 per minute. It's not a bad feeling, but it did waste a lot of energy, slowed down my run and increased risk of collision.

My guiding principles for this run were...

"The faster I finish, the less the body damage and sooner I can start recovering!"

"Try to run past everybody, take everything offered."

"Drink only sports drink. Distilled water dilutes electrolytes."

"Walk through water stops, then get out as soon as possible."

"Uniform pace all the way, @ 10km/hr." 


Post-run

After the run, I wisely chose to avoid the Causeway Bay area and went straight home to rest, as much as I wanted to celebrate.

Stomach Ache

Hours after the run, my biggest pain is not skeletal or muscular...it's my stomach and intestines (diarrhea)
Running with a wet-shirt in sub-20 temperatures is a recipe for flu and digestive system issues.

Correction:

Wear a windbreaker next time.

Try not to spill drinks on shirt! :)

Drink a big thermos of hot chocolate after run to warm up the tummy!


Muscles

Needs no explanation, suffice to say, my muscles are feeling way better than last time. Could always feel better though!

Correction:

Start training earlier. Train harder. Do more hills.

Go bananas with the bananas, chocolate and tea tree oil.

Tea tree oil is great for relaxing muscles and preventing chaffing. I consumed a good 2 bottles of that good stuff during and after the race. If I could get a bottle before the race, I would be even happier.

Go for a stretching class to learn correct stretches for every relevant muscle.

Joints

Ah, the weak link in all runners, or old people.

Ankle: A little tired.
Knee: No pain.
Hip: No pain.

Correction:

Joint supplements. I wonder what's really good for runners?

Running posture is critical. I don't think I'm doing it right.  I'll go to the marathon clinic for the coming run.

Less sitting, more standing. My joints feel weaker after sitting. 

Find something else to do besides gym and running. I hear cycling is fun too.

Cardio

I'd be in big trouble if something went wrong here. Thankfully, nothing of this sort has happened yet.

Still, I have a nagging feeling that I didn't do enough cardio workout.

Correction:

For a full marathon, I would expect to double the workout duration to build cardio endurance.


Conclusion

Am I ready for a full marathon?

As happy as I am about this half-marathon, I think it would be a close call if I did the marathon next year. I also heard that inadequate training leads to permanent cardiovascular damage, adding more reasons to be cautious. I think I will do at least another half-marathon before attempting a full-marathon, to reach a higher standard for preparation, run and recovery.

Time will tell. I hold no expectations.


Update:

SCMP Infographic:
http://widgets.scmp.com/infographic/20150126/marathon2015/

Wednesday, 21 January 2015

BBC Dream Interpretation Documentary

"If you want to understand what makes us tick, you've got to look at the dreams."


Dream interpretation>

Why do we dream?

Dreams help us solve problems.
Dreams help us stay asleep.
Dreams are good for mental health.

REM sleep is associated with dreaming. Other periods of sleep now also associated with dreaming.

Some periods of sleep are associated with positive dreaming, others are negative.

3/4 of all dreams are negative. 

......

Outcome:

I am inspired to keep a dream diary!

Tuesday, 13 January 2015

The Great Study/Work Music Post

Commendable Work/Study Music Selection.

#relaxing #nature



#OTMusic #Exciting


Feel free to add your own!

Sunday, 4 January 2015

The Six Pillars of Self Esteem

If there's one thing that I wish I had developed early, it's high self-esteem.

What is self-esteem? Self-esteem is how much you think you deserve to live.

Why do you need self-esteem? The short answer is that self-esteem makes you happy.

The long answer is .....
the higher your self-esteem, 
the more you feel you deserve great things in life, 
the more drive you will have to live well, make good decisions and do well,
which means you will be happier,
and have even higher self-esteem. (Virtuous Cycle)

I wasn't on track to develop self-esteem naturally. I had to learn this stuff from first-principles, like how software can be built from source-code and dependencies.

Self-esteem can be built, and I'm grateful that someone figured it out for me.

1. Live Consciously
2. Accept all that you cannot change.
3. Be 100% Responsible for yourself. (Nothing said about other people)
4. Be assertive.
5. Live Purposefully.
6. Practice Personal integrity.


RIP Nathaniel Branden. 
The messenger often doesn't live up to the ideals, but that's the human condition.