Race Media

從跑步機上的20分鐘到超長距離越野跑

- 台灣Hoka隊越野跑手何若君MSIG新加坡動感亞洲50賽前採訪

1. 是什麼鼓勵您開始越野跑呢？你是如何平衡日常工作和賽前訓練？    

接觸跑步之前我很愛爬高山，大約五年前為了環島跑步蘭嶼的願望開始練跑。想完成一件事的願望帶我從跑步機上的20分鐘，到完成蘭嶼跑步環島，再到馬拉松。後來得知有越野跑這樣結合山林與跑步的活動，實在太適合我，就一頭栽進去了。

準備目標賽事時會簡單擬定計畫，平常日的空閑時間較瑣碎，通常就是10公里左右的日常練習維持跑步習慣，有時會利用離家近的郊山如觀音山，或是跟妹妹相約去軍艦岩練跑；週末安排一天高山行程或是自助超馬越野賽事增加一點距離和強度以賽代訓。

2. 距離比賽還有不多於兩個月的時間，請問您會如何做賽前準備呢？

夏天到了，高溫悶熱的狀態在梅雨季過後會更明顯，前一陣子我為了貪圖一點夏季練跑的舒適，開始到健身房報到，用跑步機作日常訓練。決定參加2017 MSIG 新加坡動感亞洲50之後，我會多安排幾次在戶外類似賽事高溫悶熱環境下練跑（賽事7/15上午5:30起跑，高溫悶熱是可以確定的），讓身體和心理認知比賽日的氣候條件，而且在跑步機上跑步和實際在路上跑的感覺差異還是很大的。週間盡可能3-4次10-15K可能分兩次的日常練習，1次20KLSD，到7/15賽事前的週末已安排一場自助超馬賽事、一次高山訓練當作認真的訓練，而期間有6月的薩羅馬湖100K，兩者的訓練方向可以並行沒有衝突。飲食方面，我已成為素食者2年多，到目前為止身體狀況和運動表現適應良好，除了在食物中多注意蛋白質和鐵質的攝取，不會刻意調整。

3. 您覺得本場比賽最具挑戰性的地方是？

高溫悶熱和可跑性高是對我來說最大挑戰。

雖然台灣夏季也高溫悶熱，但儘管氣候型態接近，在曝曬的高溫悶熱環境下進行50公里的高強度跑步，對於身體還是滿大的挑戰。

另一個挑戰是賽道可跑性高表示大家速度會很快，強度會拉很高。在重心放在越野跑之後，我就鮮少練速度，大多以耐力練習為主，所以會改變一點訓練內容，希望能提升一點速度。

4.你是首次到新加坡參加越野賽嗎? 心情如何? 會如何克服緊張的心情?

是的，我是第一次到新加坡參加越野賽，事實上，這會是我第一次到新加坡，感覺很興奮又有點緊張。能用雙腳探索一個地方總讓我覺得新鮮又期待，而期待的心情會幫我克服緊張。google告訴我新加坡最高點武吉知馬山162.5公尺，讓生活在台北盆地，隨處遠望幾乎都可以看到數百公尺山頭的我更加好奇我所知道的優秀新加坡越野跑者平常是如何練跑，希望有機會交流。

5. 與台灣的越野賽相比，你預感是次2017 MSIG 新加坡動感亞洲50會帶給你怎樣的賽事感受呢?

看賽道形容是以草地、土徑、步道為主，相對於台灣越野賽到明顯平緩、清爽、適合高速行進。我已經提醒自己需要加強速度和持續高強度前進的耐速力很久了，我想，這場賽事會給我更大的刺激：只偏食自己喜歡的耐力菜單是不夠的，在越野跑想要跑出好表現，速度訓練是必要的。

6. 如果用一句話來作賽前宣言，為自己加油，您最想說什麼？

加油！享受跑步帶給你的一切。

 

From treadmill to ultra

- Pre-race interview with Taiwan Hoka trail runner Ho Jo-Chun

1. What inspires you to run? How do you balance between training and work?

I used to hike a lot before falling in love with running. I started running only 5 years ago, to strive for my dream of being able to run across the island of Taiwan and this motivated me to start running. From running 20mins on treadmills, to accomplishing my dream, to participating in Marathons, I have fallen in love with running. When I learned about trail running, being the combination of hiking and running, two of my favorite sports, I immediately knew this sport was for me.

I set goals for each race. I'm quite busy, but I still try to run around 10km every day as my habit. I usually run near my home, or I’ll go further when my sister joins me. I also go on ultra-trail running on weekends to get used to the long distance and the intensity.

 

2. It’s less than a month until MSIG Singapore Action Asia 50, how are you preparing for the race? 

It’s summer and the weather is hot and humid so it is harder to run outdoor. I start hitting the gym to run on the treadmill. After deciding to join 2017 MSIG Singapore Action Asia 50, and since running on a treadmill is very different from running outdoors, I have arranged some outdoor runs to help me physically and psychologically adapt to running under this climate. I train 3-4 times a week, with 20k LSD per time. And for my diet, I’ve became a vegeterian for the past two years and my body is functioning well. Therefore, I won’t be following any special diets, I’ll simply try to consume more protein and iron.

 

3. What do you think is the challenge for MSIG Singapore Action Asia 50?

The heat and the trail itself are the main challenges. Although Taiwan has a similar climate as Singapore, running intensely for 50km under this hot and humid climate is still very challenging.

 

4. Is this your first time doing trail running in Singapore? How would you overcome your nervousness? 

This is my first trail running race in Singapore. In fact, this is my first time being in Singapore and I am excited and nervous at the same time. According to Google, Singapore is quite flat and not much elevation there so I'm eager to know how trail runners train in Singapore and I am excited to meet them.

 

5. What different experience are you expecting from this 2017 MSIG Singapore Action Asia 50?

From the course design, I can tell it is mainly grass, soil paths, and trails. The trails are a lot more gentle and smooth, which is runnable and tests runners' speed. I constantly remind myself to work on my speed and stamina.

 

6. What do you want to say to your yourself?

 Good Luck and enjoy what running brings you!