Chai Yee Ling’s remarkable second runner-up finish in the 100km category at the Sekinchan Ultra Marathon 2024 highlights her resilience and preparation as a seasoned ultra-runner. This race, marking her second attempt at the Sekinchan 100km, saw her not only conquer the challenging flat terrain but also set a personal best.

For Chai, the Sekinchan Ultra presented a series of unique challenges, particularly its scorching heat and humidity. “Sekinchan is known for being flat, but it’s mentally and physically demanding,” she said. “The 100km race began at 5pm, and the temperature was around 33.5-34 degrees Celsius. The roads were surrounded by paddy fields, and there’s no tree cover to shield runners from the sun, so it was incredibly hot and humid.” While many might perceive flat terrain as an easy course, Chai noted that the heat and lack of shade made the race far more grueling.

Her training for this event was strategic but unconventional. Instead of focusing on high mileage, Chai maintained a consistent weekly run of 40-60km to ensure her fitness was up to par. However, a key component of her preparation was simulating the race conditions. “I didn’t run a high mileage, but I focused on training in the heat. I’d run in the midday or late afternoon sun, around 10am to 12pm or 5pm to 7pm, to get used to the conditions,” she explained. This type of heat training helped prepare her mentally and physically for the challenges the race would present.

In terms of race strategy, Chai focused on consistency. “For the first 50km, I tried to keep my pace fast enough to make good time, but still at a comfortable pace. I aimed to complete the first half in under six hours, knowing the second half would be slower and more challenging,” she said. This approach of building a cushion in the first half allowed her to maintain her energy for the gruelling second half of the race, a tactic she’s honed over years of ultra-running.

The last 50km of the race, however, tested her both physically and mentally. “The final stretch is always tough, especially when you’re already exhausted,” Chai said. She relied on her mental toughness and the support of her fellow runners to push through. “It’s about tricking your mind into thinking you’re still fresh. I was lucky to have running buddies with me. They motivated me to keep going. I didn’t want to let them see me slowing down,” she recalled. Even when fatigue threatened to derail her progress, Chai pushed herself to stay in motion, refusing to walk unless absolutely necessary.

One of the toughest moments came when Chai hit a low point around 4am, when her body began to shut down. “I felt extremely fatigued, and my body went into zombie mode. My pace dropped, and my eyelids were semi-closed,” she said. Despite the overwhelming exhaustion, Chai refused to stop. She embraced the mental challenge of pushing through her limits. “I meditated in my mind to keep going. I knew it was just about taking it one step at a time. It’s all about mind control. When the body wants to stop, the mind needs to keep pushing,” she added.

Throughout the race, Chai also carefully managed her hydration and nutrition. “I kept drinking isotonic drinks and mineral water to stay hydrated. After 20km, I added bananas for endurance, and later, I took gels and cola for an energy boost. You have to listen to your body—if you feel thirsty, fatigued, or hungry, you need to refuel immediately to avoid crashing,” she advised. Proper nutrition and hydration, she emphasised, are crucial for maintaining performance in such a long race.

Looking back on the race, Chai reflected on the lessons learned. “The most rewarding part of ultra-running is realising how much potential the body has. Even when you think you can’t go any further, your mind can push you to keep going,” she said. As a seasoned ultra-runner, Chai believes that each race teaches her something new about herself and her ability to endure.

For those considering attempting their first 100km race, Chai offered some valuable advice: “Start with consistent, slow-paced running to build endurance, and gradually increase your distance. Long runs over 30km, especially in challenging terrain, are essential,” she said. She also stressed the importance of recovery, nutrition, and understanding how to manage both body and mind during the race.

Looking ahead, Chai is already setting new goals for herself, including the possibility of attempting a 100-mile race or a 200km ultra next year. “I’m excited to see what I can accomplish next. There’s always something more to push for in ultra-running,” she concluded. With her unyielding spirit and commitment to improvement, Chai Yee Ling’s journey in ultra-running is far from over.