Chang tells Jenny Buck about his experience at the Western States Endurance run in the US, where he finished 32nd male and 2nd in his age category. Jenny then chats to Michael Gay about how awesome Chang is, among other things.
In this special episode of TRAHK, we sit down with Hong Kong-based ultrarunner Nikki Han fresh off her epic finish at the 2024 Summer Spine Race—a 268-mile monster across England’s legendary Pennine Way. From heatwaves to hallucinations, Nikki breaks down her experience on one of the world’s toughest ultras.
Then, we’re joined by her coach Ryan Whelan, who shares his insights on her training, race strategy, and what it takes—mentally and physically—to conquer a course designed to break you.
🎧 Whether you’re a Spine-curious runner, a training geek, or just here for the stories that make our sport so powerful, this episode is a must-listen.
In this episode:
What it’s like to race the Summer Spine as a Hong Kong-based athlete
Nutrition, pacing, sleep deprivation, and mental toughness
How Nikki prepared, and what surprised her most
Ryan Whelan’s coaching perspective: planning for a race that doesn’t forgive
Teaser: another Hong Kong runner, Tim Jowett, is coming soon in our Spine mini-series!
🌍 Powered by the Trail Runners Association of Hong Kong
🎙️ Host: Steve Pheby
Keilem Ng & Veronika Leng chat with Jenny Buck about the history of Asia Trail Girls, a nonprofit group that's free for all women to join. Topics: giving back to the community, why women need their own group(s), encouraging more women to get into trail running, and what Asia Trail Girls plan to do next #TRAHK
Wong Ho Chung talks about his upcoming Project Endless challenge, running 500km across Iceland in July for charity. Visit this link if you'd like to sponsor the documentary: bit.ly/3SwETpU (whoever donates more than HK$500 will receive special T8 Sherpa shorts Iceland edition).
Cheung Man Yee talks about her recent successes at the MtFuji100 miles and the BTR Ultra 100K in Bali. Then Jenny Buck and Michael Gay chat about Man Yee and freewheel about other things. The video of this episode is also available on YouTube (with edited captions).
In this Lantau 70 wrap-up episode, Jenny Buck and Michael Gay discuss their experiences with the event, then introduce two guests who had outstanding performances in the race.
00:00 - Jenny & Michael general chat
11:22 - Introducing Katrina Hamlin
13:31 - Katrina interview
36:21 - Post-interview chat
44:30 - Introducing KC Chan
47:15 - KC interview
1:18:38 - Post-interview chat
1:31:06 - Jenny & Michael general chat
In this bumper episode, Jenny Buck and Michael Gay chat about how the season has been going, introduce each runner Jenny has been interviewing in the past few months, then comment on topics that came up during those interviews.
14:51 - Introduction of Meg Sterling
18:07 - Meg interview
35:19 - Introduction of Veronika Leng
38:04 - Veronika interview
1:00:41 - Introduction of Glen Yick
1:01:54 - Glen interview
1:26:04 - Introduction of Alex Neyrinck
1:28:47 - Alex interview
(Here's the previous TRAHK post that I mentioned about the relative competitiveness of races: https://www.facebook.com/story.php?story_fbid=598785709023860&id=100066773077096&rdid=GFCOhgx5XVKY5wsr#)
After the summer break, Steve, Elliot and Ryan chat about their summer races, Ryan chats about his win at North Downs 100 and we also discuss upcoming future races in the now busy Hong Kong trail race calendar.
https://www.centurionrunning.com/races/north-downs-way-100-2024
Co Hosts Steve Pheby & Elliot Froidevaux are joined by John Ellis. He talks about his recent 100 mile challenge of running Key Largo to Key West in Florida, USA, and talks about Zwift and low impact training.
Elliot then talks about the upcoming Trail Running awards and the nominees. Get your vote in by July 10th.
Tim Jowett and Steve Pheby amongst them completed the entire 268 mile long Pennine way in England. Here is a recap of their experience and thoughts about Britiains most brutal race with questions from the director of Hong Kong's most brutal race, HK4TUC
This week, Steve and Elliot chat with Angie Yan and Man Yee .
Angie Yan describes her recent success at Mt Fuji 100 and sharing a podium with Courtney Dewaulter.
Man Yee describes her diving holiday with a race in between dives where she won the Betong 140 in Thailand (4th overall).
We also discuss women in trail running and how to get more participation in our beloved sport.
Dont forget to sign up to www.trahk.org
We are back after a long hiatus. After following several HK runners in Rinjani 100, we talk with runner up, Dina Bagale and his amazing experience.
This Episode Steve & Elliot are joined with Hong Kong 4 trails survivor, Alice McLeod and go in depth on her 4 trails journey.
This episode is of 2 extremes, the hottest HK 100 & the coldest Spine Race.
Steve Pheby recalls his exploits on the Spine Challenger North and Elliot chats with a Grand Sam inductee, Ying Ying (Chung kit Tsang) and also HK100 US participants power couple Rachel Drake & Tyler Green.
Sit back as this is a long one.
Episode 38, we talk HK100 and also World Trail Majors. Steve Brammer joins hosts Steve Pheby & Elliot Froidevaux in wearing silly hats and discuss the iconic race and also the low down on the new, World Trail Majors.
Steve Pheby & Elliot Froidevaux catch up for the first time after a few weeks and chat about the latest news in the HK trail circuit, what they are currently drinking and the all new announcement by the World Trail Majors
Main interview is from Stephen Anderson, leader of Hong Kong Hikers
Please feel free to contact us via trahkpodcast@gmail.com
Sign up to www.trahk.org
Hong Kong runners Cheung Man Yee and Flora Ching share their journeys to becoming elite, including lessons learned along the way and tips on how to mentally approach an ultra. Man Yee also tells us what it means to represent Hong Kong, and for Flora what it means to help others through coaching.
Thinking of potential overseas races? Fear not, we have you covered! This episode starts with a couple of short interviews, Joshua Davies tells us about Action Asia's stage race in Mongolia, and Dina Bagale then shares his experience running Ultra Trail Australia. We then have a full interview with Steve Brammer and Carol Au-Yeung who ran the Ultra Trail Monte Rosa stage race in Switzerland and Italy. We hope you enjoy their journeys!
We hope you enjoy this lively chat with Samantha Chan as much as we did! Her impressive achievements include an FKT on the Maclehose, and a little jog across the Gobi. Now working as a specialist running trainer, Samantha gave some great tips about motivation, how to approach training, nutrition, and..umm...running.
