Raymond Lee at EOHK

Started with traces of rain. Ended with very hot weather warning signal. Need to go very slowly to avoid heatstroke.

Hot weather makes runners feel less energized and naturally reduce training volume, forming a vicious cycle towards poorer performance. My solution is to switch to internal training (my version is a 1km dash followed by a 150 second rest, repeating 4-6 times). After 2 weeks, my pacing returns to within 5 minutes per km.

Today's hike was cut short due to challenging condition on the hiking trail (very slippery due to rain water accumulated a few days ago). We walked back to where we started and have early lunch. Afterwards, yellow rainstorm warning was hoisted.

How to have a 30km trailrun when it's extremely hot? Divide the route into two halfs, have a lunch break in the middle, and choose trails with lots of tree shades.

Sunday's event was cancelled due to weather, but at least no rainstorm was imminent during daytime. Ended the day with a half matathon that also served as the last run for my nearly torn out Topo trailrunning shoes after 4 years of service.

Heavy rain is expected this weekend. Shifted my regular running to Friday evening to enjoy some calm before the storm.

Today's event was on the blink of cancellation. But radar image from Hong Kong Observatory this morning showed the risk of rainstorm is minimal so I decided to go on as scheduled. Luckily, the sun came out just when we were about to start. Shortly after we had lunch together and disbanded, thunderstorm warning was hoisted again. So we were very lucky this time.

Started after the first wave of rainstorm, and ended before the second wave arrived.

Started with rain and fog. Finished under immense sunlight. Severed from minor heat exhaustion after reaching Needle Hill. Had to descend very slowly and took a long rest for cooling down before leaving.

My running distance this month is very low (under 100km) so really need to make some sweat during this long weekend. Ends up at the HK island side where various supplies (supermarkets and water dispensers are along the trail) are available to stay hydrated in hot weather.