Jeff Lau, ultra-marathoner and Under Armour Ambassador recently unlocked another milestone as he was the first Malaysian to complete the 500KM Montane Laplane Race in 10 days, one of his coldest and most challenging races to date.
Fired with the spirit of Under Armour’s “The Only Way Is Through” which encourages athletes to push harder than ever and come out better, faster and stronger on the other side,Running Malaysia speaks to Jeff Lau to find out more about his recent race, how he prepared for the race,the challenges he faced in this cold race and how did he continue head on to make sure he reaches the finish line.
1. What inspired you to join this Montane Laplane Race in the first place?
Jeff Lau:It has been two years since my last ultra race – Decaman in 2019. As we slowly move to an endemic stage, I think it is time for me to get back into an international ultra-race. Perfect timing too, as the country is continuing to combat its efforts on fighting the Covid-19 pandemic, there should be ongoing investments and efforts to support other initiatives as well such as HIV treatments and education on HIV prevention. This is because there are still many at risk and will need our constant support. Secondly, I chose the Montane Lapland Race to restart to add into account as another personal achievement, given this is the longest distance I’ve completed in my life (500km). At the same time proving that Under Armour running gears and shoes are well- adapted to this kind of weather and ultra distances.
2. As it has been two years since the pandemic started and your last international marathon, was it challenging to prepare for this upcoming race? What were some of these challenges?
Jeff Lau:Yes, it was challenging for me to prepare for the Montane Laplane Race, since we’ve been living in our comfort zone for the past 2 years. Firstly, the rules to enter Sweden keep on changing every month. I need to keep rescheduling my flight tickets and accommodation. Secondly, physically and mentally preparing for these kinds of cold races is pretty tough, you have to do the right training and wear the right running gears etc. Last but not least, research and study for the race structure and elevation.
3. How long did it take you to train for this race? Were there any training techniques that you had to undergo?If so, list some of these training techniques that other runners can also experience.
Jeff Lau:To prepare for my race, I underwent fitness training. I am pleased to say that Under Armour Malaysia has been very supportive of my run initiatives where they have supported me with the right sports education by arranging running training courses with TRAINE (Performance Institute located in Hartamas) to make sure I am on the right path for the race. Training techniques include running with resistance bands, pulling tires and running on the road, core muscle training and yoga classes.
4. Are there any gears that you had to prepare for this marathon? If so, how did it help you apart from just protecting you from the cold?
Jeff Lau:It is important to find the right running equipment and gears that are able to support me through this -20 Degree Celsius race. I was very fortunate to have the support from Under Armour for my race gear equipment. I’m very thankful and grateful that the Under Armour Europe team was able to prepare the right racing cold gears for me to withstand this gruesome race. The gears include UA Men’s
Storm Liner, UA CGI Shield Jacket, UA CGI Shield Hooded, UA Fly Fast ColdGear, UA CGI Down Blocked Jacket, UA Cold Weather Crew, UA Storm Beanie, UA Storm Fleece Glove, UA CGI Down Jacket and the UA CGI Utility Cargo. YES, they did a great job at keeping me warm during the race! Besides running gears, we need to prepare at least 3L thermo flask, sleeping bag that’s suitable for -50 Degree Celsius, bivvy bag etc.
5. What are some of the challenges you faced during the race and how did you overcome it?
Jeff Lau:The challenging part for me was when I had to cross frozen rivers. Aside from that, having to face temperamental weather due to the ever-changing weather conditions, where it gets very windy at night or turns super warm in the afternoon. Through the forest, we need to climb up and down with a 30kg sled. To overcome it, I have to keep changing my running gears to avoid sweating too much or getting too
cold.
6. What are some of the nutrition that you had to undertake to make sure that you are prepared for this cold run?
Jeff Lau:I took Hammer Nutrition gel, HN fizzy, Hammer Nutrition perpetuem and Hammer Nutrition recoverite for my nutritional needs. During the run, I was snacking on gummies, mixed nuts, ‘bak kwa’ and hot chocolates. At the checkpoints, I will heat up dried frozen food as my main course.
7. Describe the feeling as you reached the finish line.
Jeff Lau:I had mixed feelings. Been telling myself not to do this kind of race again but ironically at the same time, I’m glad that I signed up for this race! My thought was YES even though it was hard and torturing but when I look back at the 10 days of effort, I am glad that I could help others to fundraise and provide them a chance for a better life. This made me exhilarated and happy.
8. Any advice for marathon runners who aspire to be like you?
Jeff Lau:The key thing for every marathon runner is to avoid injuring yourself during the race. Always remember to run with the right running shoes and running gears. Be it a 10km or 21km run, full marathon or ultra marathon, you need different types of running shoes to support you in running without fatigue and be in your best form. I would suggest UA Phantom 2 Intelliknit for a 10km run, UA Flow VelocitiSE / UA
Flow Velociti Wind 2/ UA HOVR Sonic- 21km run, UA HOVR MEGA 2 CLONE / UA HOVR Machina – 42km run and UA charged Bandit 7 for any distance. To run comfortably in Malaysia’s hot and humid weather, choosing the right running top and bottom is also very important, essentially with dry fast and keeping your body cool technology. I would suggest UA Run Anywhere Short Sleeve and UA Iso-Chill Run Laser Short Sleeve collections to serve your running needs
Specific resistance-based training, designed to strengthen the hip flexors (a group of muscles in the pelvic region and upper thighs) – increasing the knee-drive performance efficiency whilst helping keep the pelvis and thighs aligned during long-distance running. Each stride requires an efficient and proper form and this all starts from the strength and endurance of the Hip-Flexors, preventing a host of muscle imbalances that could lead to many lower-leg running injuries.
similar to the 1st training above but in this case more endurance based and less speed based Sprint Training against resistance is the best ways for athletes to boost
acceleration, top speed, and agility. Targeted specifically to help athletes build functional power to generate faster acceleration and attain higher top-end speed, resistance-based sprints help athletes increase their speed-to-strength ratio, allowing their ability to generate greater force and power when pushing off against the ground, translating in further distance acquired in each running stride.
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