Thursday, December 31, 2009

52nd training (58th) run of 2009

My 58th and last run of 2009 on New Year Eve morning. It was just 5km and completed in 36:20 with great exertion and exhaustion becos I started too fast early on.


What a year 2009 has been. I had only one wish, prayer and running goal since 2008 began - to be able to complete/ finish the 21km Half Marathon distance.

2008 was washed out through over running. Although I ran 2-3 times weekly including long distances, I overdid it. Suffering hamstring cramps within 3km of jogging and knee pains.

I am thankful for the support and help of God Almighty, family and friends. In 2009, I managed
1) Complete my 21km AHM 2009 in 3 hour 10mins
2) Got my 10km PB of 1hr 9min during the New Balance Real Run 2009
3) Broke my 10km PB completing the Fubon Taipei Marathon 10km run in 1hr 8 mins.

In addition of my 21km wish and prayer, I broke my 10km PB twice in 2009.

What of 2010 and beyond?

I have no wish or goals. A dream would be a 60min 10km which I know would not be achievable short of over-exerting my heart. I on and off feel my chest and lower heart valves tighten and each time it happens, I'm reminded of my diagnosis of Left Ventricular Hypertrophy. Of course, it's not only me who run a risk of sudden cardiac failure due to physical exertion. But, since I am aware, I always know I cannot over-exert to increase the risk of it coming to pass.

I'll just take 2010 easy. Going SCHKM in Feb 2010. Beyond that, I will do a few 10km to keep myself motivated to run regularly. I'll probably avoid the expensive local races unless there are reasons like running with family or meeting old friends.

Tuesday, December 22, 2009

Fubon Taipei Marathon 2009




What an experience!

3+ days of touring around Taipei on a 4D/3N F&E package. Saturday night slept early because set alarm at 4am to wake for brekkie before the run at 7am.

I sort of woke up groggy at 10pm +/- and felt the floor swaying, the curtains moving. I recalled I mumbled earthquake and then went back to sleep :O
Woke up next morning. Turn on TV and CNA had news that Taipei was struck by 6.4 magnitude quake, the strongest in 2009. This was also confirmed by Taipei news channels.

Taipei weather was 9-14deg for Sunday, 20 Dec. So I decided to wear my SD 2008 Adidas singlet, my Punggol Central Run vest and then the RunForHope 09 Asics tee. Wore 2 socks, the NB dri-fit socks and over it, a pair of thermal socks. Brought my Nike cap and a small towel from the hotel to wipe or put on my head if it rains. Also brought my pair of blue woolen gloves. I am thankful for my kiasu decisions to over-dress.

After exiting the City Hall MRT, followed the mass to the start line. Noticed the temp was 10deg as shown at the top of one building.

At the starting line, watched the large screen on the Taipei City Hall wall. Saw the elite running off. 3 mins later, all the 10km, 21km and 42.195km runners were flagged off. I took 5mins+ to reach the start mats.

It was crowded almost all the way. All thousands were running on the same roads at the same time. The roads of Taipei were also not smooth but uneven. The weather was nice as long as no wind was blowing. I only stopped once, not to walk but to tie my shoelaces which came off (so much for NB lock-laces).

I finished my 10km in 1:08:04 (per my watch which was exactly the published chip time too). My 2nd 10km PB in 2009 after my 1:09:04 PB in NBRR 2009. AM so very happy.

Finish and wandered into Bei An School. Queued 20mins for a small cup of Ovaltine. Can't find the water stations. I skipped the Coke. Sigh. No water to mix the Ovaltine. After that, queued for the food coupon even though I didn't want the food. But not being able to read chinese and not understanding what was being stated by the announcer besides the name of winner and that NT$100 will be refunded to runners, I queued. Thankfully, at the end of the food queue, I got the one way Metro ticket, 1 lollipop, food box and NT$100 in exchange for the champion chip.

When I reached the hotel, I boiled hot water, drank my Jasmine green tea, then had my hot shower.

All in, a nice experience :)

Thursday, December 10, 2009

SCSM 2009 photos & timing

So it's official 1:13:04 for my SCSM 2009 10km. Some photos:












Wednesday, December 9, 2009

51st training (56th) run of 2009

Came back early. Decided to do a 5km run before I go to HK and Taipei. Looks like little chance of running or training for the Taipei run. At most next Wednesday clock another 5km.

The main problem is my knees felt like not firm or steady. Legs also feel tired. So I hope I can complete my TPE 10km in a reasonable time and w/o injuries.

5km : 36mins. A bit too fast a pace for leisure run.

Sunday, December 6, 2009

SCSM 2009 - 10km

Woke up so very early at 3:15am :(

MRT at 6:40 arriving at ard 7:10am. BAg deposit was fast (& subsequent collection was quick too). Bag was inserted into a large plastic bag which was cable-tied. Very good.

The MC at the start line.............he told us 5mins before start @ 7:45am, he will let us know. 1 min before start, there will be silence and then countdown. 7:39am, the top 2 Full Marathon runners flashed by neck and neck. In the next 5 mins, the top 5 whizzed by. Before anyone knew what happened, the horn went off, 30 secs late, thereabouts. The MC had to tell everyone, ok, you're off. It has started. Forgot the 1 min silence. Go, go, go. Good luck runners. [I shake my head.]

The run was okay. Cloudy almost throughout. I completed in 1:13:07 per my watch. Wasn't my best but okay. Wifey did better at ard 1:11. Will know when SCSM website post the official results.

Met Slow-runner for breakkie and chit chat at Subway, RC basement. Maid brought my kids and Jac's son. Thereafter, the kids did their Kids Dash and Jac brought us to Old Airport Food Centre for lunch.


Wednesday, December 2, 2009

NBRR 2009 SportsPhotox photos out

I got three photos and none were of me walking :)


 

Sunday, November 29, 2009

50th training (54th) run of 2009

It took long enough but I have finally done my 50th training run for the year.

The CPU had a kite flying outing near the Anchorvale CC. At about 5pm I decided to go for my run after some kite tugging, rescue & flying. Slow & easy pace. It was okay throughout as I felt unhurried. Actually completed the 7km loop in 7:30 pace. But the last km, I walked more than 1/2 and finished 8km in 1:02:00 (7:45 pace).

Thereafter, everyone went to Achorvale CC Macs for dinner.

SCSM is next Sunday. But because of regional IT audit next week, I doubt I will be doing any running next week.

Tuesday, November 24, 2009

49th training (53rd) run of 2009

Left office by 6pm. Suddenly after 5:30pm got some emails giving me so much work. Terrible.

Happy it wasn't raining when I reached home. change and was out by 7pm. Started out not too fast and not too slow but quite relaxed stride. Only when I speeded up before 3km mark that I speeded up a bit.

Finished 5km in 36:33. Ok. Less than 7min 30secs per km pace.

My wife just reminded me SCSM is next weekend. Jialat. I;ve not done much running in recent times after NBRR.

Saturday, November 21, 2009

48th training (52nd) run of 2009

Finally got to run 2 weeks after NBRR. Slpet 12:30am or so and thought could wake up at 6:30am. Instead woke up at 7am. Was out of the house by 7:10am.

Wanted to do 7km. The weather was nice & cool. Sun peeped out on my run.

On the whole, completed only 5km in 36mins (7:12mins/km avg). Faster than I wanted. Decided not to do 7km. Both my knees especially the right knee didn't feel right. No pain but uncomfortable like it was twisted before and still getting better.

2 weeks to SCSM. Looks like will take it as a jog-a-walk and forget the finishing time. :)

Sunday, November 8, 2009

New Balance Real Run 2009



Woke up at 4:30am, or almost could not. Bus pick up at 5:15am at SK MRT. I nearly went back to sleep.....

Start time this year was earlier at 7am for 10km. The trail was thankfully not wet and muddy as it didn't rain the whole of Saturday. I basically ran along at almost 6:00 pace at one point. I finished the 4km trial at 25:40 at chkpoint 1. Unbelievably fast (avg. 6min:25secs/km pace). I also stopped to grab plain water at the end of  the 4km. I think I went too fast cause I could feel my right knee didn't feel normal.

After walking some 200m or so, I started jogging, trying to maintain pace. I did a fair bit of walk and finished the 7km at chkpoint 2 in 45:58 (avg. 6min:34sec/km pace).

The last 2km was so different compared to previous 2 years. There was sun, but the sky was overcast. I tried not to walk too much. I more or less sprinted the last 200m, going by Ripley so quickly that when I called out to her, she couldn't react to take my photo.

Completed the 10km in 1:09:03 self-timed per my watch (Average 6min 54 secs/km pace). Official results clocked me at 1:09:04. Amazing.

I remembered I thank God for helping me survive the run and completing the 10km under 1hr 10mins or less than average 7min/km pace. So happy. This year, I had only one wish - to finish a 21km HM. Now I even have a 10km PB. Pity I was not like one of the girls who is probably a school runner because she was wearing a white tee with (PB) on the front.

Met up with slow_runner and Kayano after the run. Almost met my church mates Eu Lee and Lydia. Kayano kindly sent me home.

Wednesday, November 4, 2009

47th training (50th) run of 2009

Finally hit 50 runs in the year. Less than 2008 when I was for a period crazy to run 5km x 2 on weekdays and a >10km LSD to aim for 21km in 2008. Failed due to ITBS and regular hamstring cramps at even 3km due to over training (or running). Distances were short compared to some runners I know, but then, my genes are not made for running.

5km weeknight run. I tried to go faster at 7min/km. Failed. I felt so tired. Pain on the right side of chest, around the liver when over-exert a few times.  In the end, very exhausted and clocked 36min 15secs for 5km. Can't even match my wife's GE 10k 2009 PB of 1:10:52 for 10km. Some more, she said she never walked, only when at water points and her every Saturday morning run is just 6km with 1 8km run 1 week before GE 10k.

Those reading this who don't have health challenges or limitations must thank God that you are created with the healthier genes and live each day thankful for it. For me, there's some other purpose in my life which doesn't include running 10k below 1hr. (-:

Sunday, November 1, 2009

46th training (49th) run of 2009

Just to record a 10km run in a miserable time of 1hr 21min 33secs.

Just felt tired. Didn't even get a chance to climb stairs after the run or before. Don't know what's wrong :(

Sunday, October 25, 2009

45th training (48th) run of 2009

Cloudy, cooling wind at 5:30pm with raindrops.........

I reach the foot of my flat and the rain started. After 1 minute, decided to walk up to the 15th story, effectively 14 floors. Took 4mins. Started 2 steps a time and then, had to step one step a time the last 3 floors. Heartbeat was racing when I reached the top..........and the rain seemed to have completely stopped. Walked down to 1st floor.

Started my slow paced jog. Decided on 7km route with a further 5km or 7km to make it 12-14km.

Sadly after my 2.5km mark, saw a man, 60plus lying on the road under the LRT station. Some people had called SCDF ambulance which arrived as I went passed. These people good enough to direct traffic away from the man lying on the road. He either had a heart attack/stroke and collapsed or someone knocked him. But there was no blood or bleeding. He probably just collapsed. He obviously jaywalked...

Before I reached 4km, the rain started and sheltered at a bus stop. When it more or less died down, started again. Slow, slow. Few minutes gone.

Finished my 7km in 58:45. Slow but rain interrupted pace.

I climbed up to the 15 floor of my HDB flat. One step at a time. 6mins plus. So, 60 stories would take me more than 1/2 hour, if I ever crazy enough to try. See how ;)

Plodders Have a Place, but Is It in a Marathon?

NYT article. Well, I don't think I would enjoy walking a marathon in the sun. :)

October 23, 2009

By JULIET MACUR
Every weekend during this fall marathon season, long after most runners have completed the 26.2-mile course — and very likely after many have showered, changed and headed for a meal — a group of stragglers crosses the finish line.
Many of those slower runners, claiming that late is better than never, receive a finisher’s medal just like every other participant. Having traversed the same route as the fleeter-footed runners — perhaps in twice the amount of time — they get to call themselves marathoners.
And it’s driving some hard-core runners crazy.
“It’s a joke to run a marathon by walking every other mile or by finishing in six, seven, eight hours,” said Adrienne Wald, 54, the women’s cross-country coach at the College of New Rochelle, who ran her first marathon in 1984. “It used to be that running a marathon was worth something — there used to be a pride saying that you ran a marathon, but not anymore. Now it’s, ‘How low is the bar?’ ”
Tens of thousands of runners are training for marathons this time of year. As the fields continue to grow — primarily by adding slower runners — so has the intensity of the debate over how quickly an able-bodied runner should finish the once-elite event that is now an activity for the masses.
Purists believe that running a marathon should be just that — running the entire course at a relatively fast clip. They point out that a six-hour marathoner is simply participating in the event, not racing in it. Slow runners have disrespected the distance, they say, and have ruined the marathon’s mystique.
Slower marathoners believe that covering the 26.2 miles is the crux of the accomplishment, no matter the pace. They say that marathons inspire people to get off their couches, if only to cross off an item on the Things to Do Before I Die list. And besides, slow runners are what drive the marathon business, they say.
John Bingham, a runner who is known as the Penguin, is often credited with starting the slow-running movement, in the 1990s. “I have had people say that I’ve ruined the sport of running, but what I’ve been trying to do is promote the activity of running to an entire generation of people,” he said. “What’s wrong with that?”
Bingham added: “The complainers are just a bunch of ornery, grumpy people who want the marathon all to themselves and don’t want the slower runners. But too bad. The sport is fueled and funded by people like me.”
Trends show that marathon finishers are getting slower and slower — and more prevalent — according to Running USA, a nonprofit organization that tracks trends in distance running. From 1980 to 2008, the number of marathon finishers in the United States increased to 425,000 from 143,000.
In 1980, the median finishing time for male runners in United States marathons was 3 hours 32 minutes 17 seconds, a pace of about eight minutes per mile. In 2008, the median finishing time was 4:16, a pace of 9:46. For women, that time in 1980 was 4:03:39. Last year, it was 4:43:32.
In a debate on the Web site slowtwitch.com, someone posting as Record10 Carbon wrote that more than half of the people at a marathon are just overweight and “trying to get a shirt and medal ... looking to one day tell a story about the saga and the suffering of their 11 minute pace ‘race.’ ”
In response, someone wrote: “Being a participant isn’t bad. Yes, there should be a cutoff on some events. But, what that cutoff is can be a raging debate.”
Race directors often struggle to find the right cut-off time, when water stations are closed, roads open to vehicles and volunteers abandon the course. Some directors, however, avoid that problem.
Runners in the Honolulu Marathon have no limits. Race rules state, “All runners will be permitted to finish, regardless of their time.”
Last year, 44 percent of the field for that event finished in more than six hours — with some marathoners stopping for lunch along the course.
“For every race director, there’s a very fine line between putting on a community event and putting on a race,” said Chris Burch, race director for the Des Moines Marathon, which stays open for seven hours. Last year, it stayed open for eight hours, but Burch found that only 4 percent of the participants needed more than seven hours to finish. In the end, that extra hour was not worth it, he said, because of the costs of keeping the course open.
“It is a huge budget item because you have to pay municipal services, like police, fire or trash, and volunteers have to stay longer,” he said. “But it’s not a simple decision. Those back-of-the-pack runners are income for the event, too, and they’re just as important for everyone. There’s a feeling of ‘I paid as much money as the other people to enter, so I should be treated the same.’ ”
At the Marine Corps Marathon, in the Washington, D.C., area, runners must keep a pace of 14 minutes per mile or risk being booted from the event near the 20-mile mark. A bus looms there, waiting to pick up those who fail to cross the 14th Street Bridge before it reopens to traffic. Those who choose to continue on the open course do so at their own risk, taking to the sidewalks or dodging traffic.
At the Berlin Marathon, where the cut-off time is 6:15, the “slow police” are notorious for lurking at the back of the pack. “If runners aren’t able to finish in the time we put in our information book, we ask them to leave the course and find their way to their hotel, or get in the bus,” the race director Mark Milde said.
The New York City Marathon, scheduled for Nov. 1, will have a field of about 40,000. Last year, about 21 percent of the field finished in more than five hours. The race officially ends after 6:30, though runners are scored through 8:40, when the timing system is finally carted off, said the race director Mary Wittenberg.
Longtime marathoners like Julia Given, a 46-year-old marketing director from Charlottesville, Va., still find ways to differentiate the “serious runners” from those at the back of the pack.
“If you’re wearing a marathon T-shirt, that doesn’t mean much anymore,” Given said on the eve of this month’s Baltimore Marathon, where vendors were selling products that celebrate slower runners. One sticker said: “I’m slow. I know. Get over it.”
“I always ask those people, ‘What was your time?’ If it’s six hours or more, I say, ‘Oh great, that’s fine, but you didn’t really run it,’ ” said Given, who finished the Baltimore race in 4:05:52. “The mystique of the marathon still exists. It’s the mystique of the fast marathon.”

Sunday, October 18, 2009

44th training (47th) run of 2009

Don't know why. I was flat after 8km. But I decided since I was on 1/2 day leave on Monday, I'd complete 14km, even with walking. The last 2km was walking due to left nipple abrasion and exhaustion.

Completed in 1:56:45 (Avg 8:20/km). Not a good time. Wat to do? Looks like I'm stuck with being a 10k runner.

Wednesday, October 14, 2009

43rd training (46th) run of 2009

5km loop. 36min 40 secs. Avg pace: 7:20/km.

Wednesday, October 7, 2009

42nd training (45th) run of 2009

Will be busy this weekend. Family is having b'day weekend celebration for my grandma's 100th birthday.

So decided I better clock some run since I finished my report and left earlier. But I reached home so exhausted. I had to lie down and rest for 15 mins. During run, even early on, top of my left hamstring didn't feel good and towards the end of the 7km loop, felt that it might cramp anytime.

My last 400m, I decided to go faster with the Newton forefoot running. But 2 stupid cyclists came on the pavement and both wanted to stay on the side nearer the road. They come straight at me and only siam like 5m from me. But both times, I went off the pavement onto the grass. Stupid cyclists!!!! I always have a fear of twisting my right ankle and these 2 jokers made me run off the pavement and land onto the grass since they only siam at the last few seconds. So if they had crashed into me, I suppose they'll say it's my fault for jogging on the pavement.

For the record, completed the 7km loop in 55mins (Avg 7min 51 secs/km pace)

Sunday, October 4, 2009

41st training (44th) run of 2009

I feel so tired and weak. Body aches. Might be flu since I had a flu jab on Sat ystd. On Sat, I had my full physical med exam at Alexander Hosp, courtesy of my employer. This year, my right eye is 6/12 instead of 6/18 and my ECG is normal. Improvement or is it because I didn't exert myself physically in the days leading to the ECG...

I set out after almost 2hrs sleep in the afternoon. 5:30pm start. Not much sun. Still plenty of kites flying in the sky. I tried to go slow and consistent. I did feel I had body aches like a flu coming. But I persistent. Plodding along. 1st km at 7:40. 5km at 45min. Too slow. I finished the 7km loop in 55:35, just under 8min/km pace. I decided to do a reverse 5km loop. Feeling of exhaustion set in. Had to walk more. 10km completed in 1hr 19min+. Nothing to be happy about except I can still complete within 1hr 30 cut-off time for some 10km events.

Hamstrings felt tight around 10.5km+. It nearly cramped the last 250m from the end of my 12km run. Looks like doing only 5km and 7km recently meant the hamstrings lose the endurance factor.

Ended 12km in 1hr 36min (Avg 8min/km pace). Satisfactory. But nothing to be excited about. Far from my 10km PB of 1:12. Anyway, this year, my goal was to complete a 21km HM and I have done so. So, nothing to complain or be unhappy about. :)

Sunday, September 27, 2009

40th training (43rd) run of 2009

I must be unwell or getting really old. I slept on the bus 10mins+ & after reaching home, another 2hrs+ before my 5:20pm run. But felt really stiff. Could be due to lack of stretching too. Left hamstring felt tight after 300m mark.

Plenty of walking after 3km. Completing my 7km loop, met my Accounts AM colleague with her husband. They were jogging too.

Completed the 7km quite out of breathe in 56mins 8 secs. More than 8min/km pace. Added another km which took 8min 47 secs. So, all in 8km took 1hr, 4mins and 55secs (Avg: 8min 7secs/km pace).

When I finished and did my stretching, it didn't feel so bad. Now, my legs and body fell really exhausted.

Tuesday, September 22, 2009

2009 Fubon Taipei Marathon: 20/12/2009

2009 富邦臺北馬拉松賽

I signed up for this. Just 10km. 90 mins to complete. slow_runner will be my translator and tour guide.

Monday, September 21, 2009

Tired

Running 7km today felt like running 15km or more. Just woke up from 2.5hrs of sleep and finished lunch.

I think the reason is the blocked nose, phelgm in throat and coughing along the way. Nothing to do with the pace or the 7km distance. Weekend runs suppose to be at least 10km to 14km. Just a lesson to learn as as sickness taxes the body.

39th training (42nd) run of 2009

I had to run. Last weekend never run after being here and there and spending too long at a funeral wake with my colleagues.

Woke up this morning with slight stuffed nose and throat clogged. Unfortunately, it didn't clear. I brought tissue with me. But, it was terrible as even though I jogged slow, my throat was clogged and every time I coughed, my muscles at my back near the kidneys/ waist went into slight spasm. It was frustrating. Slow never mind. Coughing and spitting out phelgm was frustrating. Since I did not turn off at my 5km loop, it had to complete the 7km loop. Finished the 7km in 59mins 35 secs. 8:32 pace is really slow. I think I need to clock more mileage.

Worried about early morning runs. Slept w/o aircon but only fan still got clogged nose and throat. I can sleep w/o fan but not my family. Overseas races are worse as room always got aircon which give me sinus problems. Well, no one says life is not full of challenges. :)

Thursday, September 17, 2009

Pre-race and Post-race Tips for the Newbie

As for pre- and post-race tips, I thought it best to review how you should/will feel, and what you should do when you finish.

Running or walking a half or full marathon distance is not a walk around the block. Even with the best of training, you will not feel “normal” at the finish. Of course you will have done the salt, drunk for thirst, taken a baby aspirin, and run/walked within your limits so nothing physiologically is “wrong.” You will feel tired -- exhausted, even -- and your muscles and feet will ache from the repetitive exercise you have performed over hours on race day. Expect this. Think of it as “getting your money’s worth”!

“Nothing new” race weekend means nothing new as far as eating, clothing, and exercise that you practice during your training months. To prevent or really lessen post-event muscle soreness, follow these guides:

  • Practice proper eating in training the the night before your long runs/walks make sure you include protein with the carbs, a little fat and only a little roughage (so it doesn’t haunt you race morning!). Do not make your plate at the pasta party look like your “last meal”; make it look like your regular night-before training meal. Your meal the night before should not only be pasta; add some protein to have necessary amino acids on board for recovery.  
  • No new shoes or clothing for race day. Be sure everything is worn in, and not too old, by race day. We want to prevent blisters and chaffing.
  • No new stretches or stretching out. Make sure you have a good flexibility routine and don’t have someone teach you something new race weekend. Stick with what you have been doing. One month out, you should be in the same routine for the race.
  • During training, if you have a new ache or pain, get checked by a sports doctor early so it doesn’t mushroom into something that will not allow you to do your race. If you develop new chest pain or shortness of breath during training, please go to the doctor and be checked before your event.
  • Practice only drinking for thirst and drinking the sports drink that will be on the course of your event; check the event web site to find out what sports drink they will be serving.
  • The day of your race, eat the same as you do on long training runs/walks: same food, same number of hours before. You may like to try my favorite pre-race meal in training: the “Elvis Bagel” (peanut butter and banana on a bagel). This gives you some protein for muscle/ligament/tendon repair as well as carbs and energy for the event.
  • Do not take a non-steroidal anti-inflammatory (Advil, ibuprofen, Aleve, Motrin, etc.) from the night before and during the race, as they are a risk for hyponatremia. If you must, take Tylenol (acetaminophen) during the race -- only as prescribed on the bottle.  
  • If you develop a pain that changes your running form -- or if you just don’t "feel right" -- stop at a medical station for a quick evaluation on the race course. Our medical teams are there to help you.
  • After the event, within 2 hours of finishing, have a recovery drink with protein in it. There are commercial products but chocolate milk works as good as all these scientific mixes. Time to indulge if you like it.
  • “Marathon feet” are common to get in the middle of the night post race for first timers. Participants complain their feet hurt so much, they can’t even put a comforter over their feet. This again is due to inflammation of the soft tissue structures and easily preventable. When you get back to your home or hotel room, a simple immersion in an ice bath for 15 minutes will prevent this happening to you!
Post-event muscle soreness is an issue everyone complains of the next day. Follow these tips to lessen the ache:
  • Do not get a post event massage until a minimum of 2 hours after finishing the race. The lactic acid needs a chance to buffer to a neutral pH before it gets moved around. And even then, do not allow any “deep tissue” work for a minimum of 72 hours since the muscles/ligaments/tendons are all still inflamed and friable and deep tissue work can give more
  • Do not try any new stretches or have someone stretch you out again until 72 hours have passes to allow for those soft tissues to heal and not be injured more.
  • Non-steroidal anti-inflammatories (again: Advil, Motrin, Alleve, Ibuprofen, etc.) that we told you not to take during the event, can be taken after you finish and have urinated once. By then you are no longer at risk for hyponatremia that these meds can help cause. These meds do reduce inflammation and if they don’t bother your stomach can be taken as recommended on the bottle.
  • If you feel really sore the next day, besides cool showers and NSAIDs, see your sports doc for an inection of Torodol. This is an injectable NSAID that is so powerful, it has the pain-relieving effect of morphine without any narcotic side effects. It is a miracle injection; you will feel great within 2 hours of the injection.
Give yourself two or three days of rest before starting your training again. Try a nice swim in these days, but allow yourself some recovery time. You will feel better for it.
 
Enjoy the ride.

Sunday, September 13, 2009

38th training (41st) run of 2009

12km at 7:30pm. So mentally exhausted. Attended a memorial service in the afternoon. Whacked some of the sinful Ikea meatballs and chocolate desserts. Recently, I've not been running regularly but my makan discipline seems to be weaker or more lax. :(

Tonight ran 12km. Did a 7km loop in 55 minutes. Completed the 12km in 1hr 36mins 25secs. Slightly over 8min/km pace. Only felt very 'chuan' over the last 3 km. Hamstrings very tight, a bit of pain, more of ache, when I tried to stretch it after the end. This hamstring problem this year started when I did the 2 21km. Looks like over-running. Reason why I've not been pressing myself too hard to run a lot after AHM besides trying to recover.

Next run events:
08 Nov: NB Real Run 10km
22 Nov: Maybe: Run for Hope 
06 Dec: SCSM 10km
20 Dec: Maybe: Taipei Marathon 9km (accompany friends)

Tuesday, September 8, 2009

37th training (40th) run of 2009

Gosh, 1 week since my previous run. 5km tonight.

I did the 5km in 35:30 which is pretty fast for me. I think it's due to me crossing the traffic junctions when it was red but had no cars. Save 2-3 minutes.

After that I had dinner at foodcourt, go library and build my green Gundam. :)

Tuesday, September 1, 2009

36th training (39th) run of 2009

Very mentally tired in office today. Still waiting for info. So packed up at 1830. After some discussion on RI, left office at 1900.

Started my 5km loop around 2000. Completed in 36:50 which is avg pace of 7:14/km. A rather good pace. Floor was a bit wet during to heavy rain earlier the day. I had stitch after 2km. A challenge to run with stitch almost 3km out of 5km. A cool evening but not much wind.

Saturday, August 29, 2009

35th training (38th) run of 2009

I think first time I started a run around 8:33pm and after dinner, albeit an early one at 6pm+.

7km loop. Completed in 55mins sharp (just under 8min/km). I went back to my old running style and did not use the Newton Running style. Much better. I wasn't so tired and exhausted. Less bouncing or jumping on my fore/mid-foot. My old style is more like sliding on my midfoot. See how next run. Happy the hamstrings were fine.

Tuesday, August 25, 2009

34th training (37th run) of 2009

9 days after AHM. Decided to just leave office earlier at 7:15pm so I can do a short 5km.

Started at 2005. Mentally told myself before start to go slow and relax, see if my knees, hamstrings and ankles have fully recovered. Otherwise should have waited for 2 weeks. But wanted to run. Sigh...

Don't know why la. Just went fast. 1km at 6:32. Much faster than my 8km average this year. Blame it on the Newton running of landing on midsole and pushing off. Less than 1/2km already chuan. By 1.75km, had to walk already. Slightly after 2km, the upper hamstring behind left knee felt a pull (like when it cramped after AHM). Had to walk again. So, on it goes. walk, jog, walk, jog. Decided not to do 5km loop, in case kena trapped too far from home. Didn't bring my arm pouch with cash and mrt card. Only watch and Road ID. Scared to collapse on the route.

Mapmyrun says my funny route is 4.47km. Completed in 33min 43 secs. (Avg 7:33).

Tuesday, August 18, 2009

Official AHM 2009 21k result


Results out. Confirmed time 3:10:12. (My watch was 3:10:14).

Praise God.

Sunday, August 16, 2009

New Balance Real Run 2009 (8 Nov 09)

I signed up for 10km - Men's Open. S$33.80 after the $3 discount for online registration.

Knees still in pain but it's on 8 November 2009. Should have fully recovered by then.

Army Half Marathon 2009


I'm thankful I managed to completed my first AHM.

It was a painful experience. Stitch at 5-6km. Left hamstring cramp at 10-11km mark and when I tried to jog after the wide right turn to Mountbatten, my right leg cramped too and I pulled up in sharp pain. From there, it was a terrible walk in extreme pain, especially the last 5km. First time I can't even jog across the finishing mat!

The experience was otherwise priceless. I clocked 3:10 and am happy actually since it was within my 3:00 to 3:30 target and better than my only 21km training distance of 3:27.

Water point + isotonic drink layout was good, after ECP, the route was not so narrow, started 6 minutes early which is good for me but may have caught some still stretching by surprise, transformers at ECP was interesting though still dark, one guy stopped and took out a personal Sony videocam from his haversack when he saw the belly dancers who obliged him with more sexy moves & when I completed, Minister Teo Chee Hean was running to the finish on my rght while I was walking in extreme pain.

After the event, went to friends Oriental hotel room to shower. 9:24am I told them I will shower and meet them for breakfast. But after shower, I lay on the bed to elevate my leg and my 2 big toes automatically turned backwards and sharp pains in both hamstrings. I had to lie down. The pain was terrible. So, while they ate their buffet breakfast, I was watching EPL replay. Slept on the mrt train on the way back. Back of right knee is still very painful now but the hamstrings have cleared up. Pity I can't take leave tomorrow.

Personal thanks to Kayano for fetching me there and to my friends slow_runner & din_taz for the use of their hotel room to shower and rest (& grimace in pain in private).

Thursday, August 13, 2009

AHM 21km route

21km AHM 2009 route. Thanks to Mok Ying Ren!

Sunday, August 9, 2009

33rd training (35th) run of 2009

Well, I figure, this will be the last run before AHM. The risk of injury is too high. I felt strains and light pain in different leg and different places today. One reason is perhaps switching from the Newton Running style where the ankle and hamstring work harder to my midfoot shuffle where I use my bending knee to run.

The problem is once a running style or gait is changed, it's really hard to change back to the old style. The Newton method may be better, but it takes too much out of someone like me without the required baseline fitness. I would find myself huffing & puffing after 2km.

AHM is less than 1 week away. I was thinking of 14 km or 2/3 distance today. During the run, it was revised to 12km (7km + 5km loops). Then, I decided I wanted whatever sprains and aches to be able to heal before 16 Aug. So, I cut short to 7km without extensions. But I chiong the last 250m at 6min/km pace which left me really winded at the end. Time was 50:37 (Avg 7:14/km). Next run should be AHM.

Wednesday, August 5, 2009

32nd training (34th) run of 2009

Another 7km loop. I thought I was fairly fast. The 1st 2km but after that sort of tired out. This time I brought a little bottle with diluted H-Two-O which helped as I sipped when I was tired and walked or was stopped at traffic light.

Completed 7km in 53:45. Slower already. But it's okay. If I can finish average pace of 8min/km but lungs, heart and legs feel good, that would be better. AHM only slightly more than a week away.

Sunday, August 2, 2009

31st training (33rd) training run of 2009

Woke up after 6am. Thought I would wake up before 5:30am cause I remember sleeping before 12am. Sniffles cause the kids had the aircon on after I slept.

Started run already 0630. I knew maximum 14km, if not 12km. Aiyah, I started running too fast again. 2km+ already punctured. :(

Anyway, walked some many times, jog-walk-jog-walk-jog-walk. Don't know how to switch back to my old style of running. I hope it won't be a problem in completing AHM.

So, I stopped after 1 loop of 7km. I knew I was also dehydrated cause the saliva was thick and lips were drying up. 7km in 52mins 7:26/km) which is even slower than my weekday run. Not sure good or not.

Anyway, next week is the race pack collection. Then 16 August AHM.

Wednesday, July 29, 2009

30th training (32nd) run of 2009

Left office almost 7pm. Held back on not on my core work but Compliance and then RI seeking my input on somethings.

Started my run at abt 8pm. Not decided 5km or 7km.

Eventually did 7km loop in 50:52 (Avg 7:16min/km). I do wonder if my forefoot mixed with midfoot jog/run is okay. I fear it won't allow me to last 21km in what, 3 weeks time. But, this Newton running style is something I want to develop after AHM with 5km - 10m distances so that I can bring my 10km time to as close to 1hr as possible. Well, that's for the future.

Tuesday, July 28, 2009

29th trainng (31st) run of 2009

Just for the record.

3pm - 4pm run in the mid-afternoon sun, a first. Brought my sunnies but never used. It was windy mostly which was good.

7km completed in 53:45, avg pace of 7min:41secs/km pace. Pretty tired after the run over.

Saturday, July 18, 2009

28th training (30th) run of 2009

Needed to do my long weekend run.

I started late. Woke up slightly after 6:30am and started almost 7am. Not sure why I did not apply sunblock since I planned to do 10km (1/2 of 21km) of 14km (2/3 of 21km).

I don't know when, but I don't think I can use the Newton Running technique for AHM. I would collapse before the finish. Front foot running might be natural (barefoot) style and faster pace, but my ankles and legs just can't maintain the distance.

I recall finishing the 7km in 53mins (slightly slower than 7min:30sec/ km). At 8km, stopped at Anchorvale CC to use the toilet and drink water. Think I stopped too long and drank to much(?) I walked 2km and started my slow jog. But, the hamstings just below the back of both knees tighten and I just knew the cramps are coming. So I walked almost another km. Cannot. The pain increase, well, maybe not pain but the hamstrings tighten/ stiffen more. Bad news. I decide to turn off and try complete the 5km loop instead of 7km loop. Walk, walk, walk, walk. So sad. I kept thinking. After 8km, already felt hamstrings cramping. How to walk 13km to complete 21km??? :(

Anyway, for the record, I completed the 12km (7km + 5km loops) in 1hr 43 mins (8min 34secs/ km pace). Not bad actually. But the average only means I was too fast during my 1st 7km since I literally walked the last 3-4km. That's why I may have to revert to my previous running style since my ankles and hamstrings don't seem to be able to take the new running style. Still got a little time but got to decide soon. Not easy to change running style......

Thursday, July 16, 2009

Injury Treatment: Midrun Mishaps

Runner's World

Conquer common problems when they strike.

You're in the middle of an important training run or race when a cramp, blister, or slippery banana peel strikes. Here's how to run around these setbacks.

Oh No! Muscle Cramp
Recovery Plan: Stop running and apply pressure to the muscle. Press firmly for 15 seconds—don't massage. Then gently stretch the muscle. Repeat the pressure/stretch cycle until the cramp subsides. Walk at first, then slowly increase your pace.

Oh No! Blister
Recovery Plan: In a short run or race, keep going. Otherwise, it's best to deal with a blister before it becomes painful enough to throw oft your gait. Covering it with a Band-Aid or moleskin is ideal. But if an aid station or home is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot.

Oh No! Side Stitch
Recovery Plan: Notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. So if you were leading with your right foot, inhale when the left foot steps. If that doesn't help, stop running and reach both arms above your head. Bend at the waist, leaning to the side opposite the stitch.

Oh No! Ankle Turn
Recovery Plan: If you suffered a minor sprain, your first few steps will be painful. But once the ankle loosens up, you'll be able to run on it and get back in the race with ease. Stop if your pain is more severe with each step—that's a sign of a fracture.

Oh no! Stumble and Fall
Recovery Plan: Get up and assess yourself. Road rash or minor scrapes can be patched up later. (Heavy bleeding needs immediate treatment.) Running might feel difficult at first because your heart rate will be elevated and you'll be shaken up.

Oh no! Stiffness After a Pit Stop
Recovery Plan: keep your breaks brief—two minutes at most. Walk while taking water rather than coming to a complete stop. Start back up slowly; don't resume your prior pace right away.

Copyright © 2008 Rodale Inc. All rights reserved.

Injury Prevention: Staying Healthy: Trouble Spots

Runner's World

We're all prone to injuries, but which ones? Here's how to sidestep your aches and pains.

By Beth Dreher

The only thing runners fear more than rabid dogs and porta-potty emergencies is getting hurt. An injury means taking a break, and runners hate the thought of losing fitness, gaining weight, or missing an endorphin fix. But what if you knew what injuries you were likely to face—before a single symptom struck?

Sports physician Jack Taunton, M.D., and exercise scientist Michael Ryan, both recreational runners from the University of British Columbia, were studying sports injuries four years ago when they recognized a lack of data linking specific traits&mdashage, weight, gender, foot type—to running injuries. So they decided to conduct research that was later published in the British Journal of Sports Medicine. "We found that certain injuries were statistically more significant among particular people," Ryan says. "Women are more likely to experience one kind of knee pain—patellofemoral pain syndrome—while men are more likely to experience another—patellar tendonitis."

Ryan and Taunton's findings focus on six injuries and the runners they most commonly afflict. Whether you're in a high-risk group or not, simple training adjustments can keep you safe. These precautionary measures could save you from the dreaded routine of rest and rehab.


Achilles Tendinitis

What It Is Tenderness in your lower calf near your heel that usually strikes when you push off your toes
You're at Risk Men with a BMI of 25 or higher (a man who is 5'10" and weighs 175 pounds, for example) who run a nine-minute-per-mile pace or faster
Why The Achilles absorbs several times your body weight with each stride. A faster pace and additional body weight put even more stress on this tendon.
Prevent It Strengthen your calf muscles (with your toes on a step, lower and raise your heels). Stretch your calves (keep your heel on the ground, lift your toes back toward your shin).
Others at Risk People who regularly run hills (the Achilles has to stretch more on inclines) and who have increased their mileage more than 10 percent per week (sudden increases in mileage strain the tendon)


Medial Tibial Stress Syndrome

What It Is Pain and soreness along the inside front of the lower leg, commonly called shinsplints
You're at Risk Runners whose feet roll inward excessively (overpronate)
Why The posterior tibial tendon, the connective tissue that gets sore with shinsplints, runs into the arch of the foot. If your feet roll inward, this tendon has to work extra hard to counteract that motion.
Prevent It Wear motion-control shoes. Strengthen your calves (hold dumbbells while doing toe raises). If you've had daily shin pain for longer than a month, see a doctor for a bone scan to rule out a stress fracture.
Others at Risk Beginning runners; people who train on slanted surfaces; women who wear high heels


Patellar Tendinitis

What It Is Pain in the tendon that connects the kneecap to the shinbone
You're at Risk Men with a BMI of 25 or higher or who have a history of playing basketball and have suddenly increased their weekly mileage
Why The patellar tendon helps your leg extend during running or jumping, but that repeated motion can create small tears in the tendon. After years of activity and then a sudden increase in mileage, your body may struggle to repair those tears. Extra body weight doesn't help.
Prevent It Keep your weight in check. Do squats to strengthen the patellar tendon and stretch your quads and hamstrings. Avoid increasing mileage by more than 10 percent per week.
Others at Risk Runners with a history of tendon injuries; overpronators

Patellofemoral Pain Syndrome

What It Is Pain and stiffness around the kneecap
You're at Risk Women who run a 10-minute-per-mile pace or slower
Why Ideally, your kneecap glides smoothly in the groove at the end of your thighbone. But because women have more flexible joints and a more extreme angle from hip to knee (called the Q angle) than men, their kneecaps are more likely to fall out of alignment. Pain intensifies at slower speeds because the knee goes through less range of motion, putting more demand on a smaller area of the joint.
Prevent It Strengthen your quads, hamstrings, and glutes with squats and lunges to stabilize your kneecaps and help keep the pelvis level while you run.
Others at Risk Runners who overpronate, have flat feet or high arches


Iliotibial-Band Syndrome

What It Is Inflammation in the band of fibers that runs along the outside of the knee to the top of the shin
You're at Risk Women with a BMI of 21 (weighing 135 at 5'7", for example) or higher who do a weekly long run of two hours or more and run hills often
Why Extra body weight puts a heavier load on the hips and more pressure on the IT band. Long runs fatigue the muscles that help stabilize women's hips. The hips sag more than normal on each step, straining the band. During a hill workout, the knee stays bent longer, which also increases tension in the IT band.
Prevent It Strengthen the muscles around the IT band with leg walking (loop a resistance band around both ankles and walk sideways in one direction, then the other). Use a foam roller to loosen the band (see runnersworld.com/foamroller).
Others at Risk People who run on slanted surfaces; runners with leg-length discrepancies


Plantar Fasciitis

What It Is Inflammation of the tissue along the bottom of the foot that's usually worst first thing in the morning
You're at Risk Men over 40 who have a family history of the injury
Why The make-up of the tissue in the plantar fascia is stiffer in men and gets less flexible with age. Experts think it could be a genetic condition.
Prevent It The fascia tightens overnight, so stretch your calves before getting out of bed (straighten your legs; flex your toes). Strengthen your calves with toe raises or eccentric heel drops.
Others at Risk People who wear shoes that lack good arch support (flip-flops, ballet flats); pregnant women

Copyright © 2008 Rodale Inc. All rights reserved.

Wednesday, July 15, 2009

27th training (29th) run of 2009

Left office after 1835. Wanted to leave by 1815 but so much Inward policies. Can't even finish all new ones esp the ORQ one.

Anyway, started run around 1945. Pretty fast paced for me. Still trying the Newton Running thing. Pretty demanding. The part where my hamstrings joins the ankle is sore. Not painful, but sore. Different mechanics.

5km in 34:47. Average pace of 6min 57secs/km. Record pace for me since never below 7km for very, very long already.

Sunday, July 12, 2009

POSB Run for Kids 2009




Slept at 11:15pm and woke up before 5am. By the time it was 6am, I was tired since I was reading a novel from library to pass time.

My right leg still hurts. Back ache on right side to the thigh to near right ankle. So, was thinking whether to run. Actually the crazy thought was to run 8km in morning and 12km in evening to make 20km in 1 day.

6:40am, it rained! But stopped totally just before 7am. I looked at the ground and it was not that wet. I left home at 7:05, wearing the Newton Active Run tee with sleeves as it felt cold.

The bus was at Compass Point. One left at 7:10 was I was reaching the pick up point. But the next bus left at 7:15, which was great.

The race area was a bit messy. The grounds were wet but not yet muddy (it would be after the run).

I pinned the race tag to the Ocra race belt. Race started on time or a little earlier, flagged off by Miniter Teo Chee Hean. Not that many 8km runners. I was 35 seconds behind the gun time.

At 1km marker, I looked at my watch: 5mins 13 secs. No way, man. The 1stkm was probably 750m, even given myself the benefit of adrenalin and race environment, I can be running 5min+/km pace and not collapse. But w/o a GPS footpod, can't tell. At 1.5km mark, was really upset to discover one of the race belts pins had come off on the road some where.....lost. Sigh :(

Run was fine. Road not so wet. Weather was cooling and no sun. POSB staff were standing by cheering / clapping. Good of them to come out on Sunday morning and still smile for runners. Race marshalls did a great job wearing the white tee and running with and along runners. I didn't see Mike but later saw from photos he was there and biked along the route.

I finished in 56mins 14 secs, 7min 2 secs average pace assuming 8km route (though I have my doubts). It's much faster pace than I have done for very long since I've been ding 8min/km average to hopefully be able to sustain completing 21km AHM.

After finishing line, really messy. So many people crowd the one lane. The right lane had the kids waiting for the 1.6km flag off. I stumbled looking for water. Couldn't see it after stumbling around. Tired, a little dehydrated since I ran too fast a pace. Then I spotted the GREEN MILO van. Well, better than nothing. Ice cold milo. Small cup. I had 3 cups. Saw people carrying the participation cert. Walked around and got mine. I asked the lady who gave me the cert where is the water. She pointed me to the right direction and I cringed, wondering why I never looked that direction earlier. Got my 1 bottle of Newater.

Walked to bus drop off point. Saw the 8:30 bus leaving before I arrived. Waited till 8:40, a bus came and unloaded more than 10 adults and kids. As another guy and girl wanted to get on the bus, the driver closed the door and drove off (????). I was like, "huh?". Anyway, the lower part of my new NB850 shoes were covered with grass and mud and I was tired, but no choice, had to walk to Bakau LRT with ITBS on my right leg. Good thing I brought my MRT card and $4 with me. One thing that spoilt the morning. Couldn't the bus driver going back to Sengkang MRT just pick up the 3 persons waiting there?

But overall, I had a good experience. Just that I came home and had to scrub and rinse my shoes before I even had breakfast or shower.

Was exhausted, cause I slept 2 hours this afternoon...........

3.5/5 stars.

Friday, July 10, 2009

Stanchart pumps in S$10m to grow Singapore Marathon

Stanchart pumps in S$10m to grow Singapore Marathon
By Tan Yo-Hinn, TODAY | Posted: 09 July 2009 1927 hrs

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SINGAPORE: The Singapore Marathon is set to muscle in on the global biggies as Standard Chartered Bank pumps in S$10 million in a four-year tie-up with the Singapore Sports Council (SSC).

Since 2002, the annual Singapore Marathon has grown from 6,000 runners to 50,000 last year. And, it is set to grow even more for this year's race in December.

The S$10 million deal is believed to be the largest sponsorship for a mass participation event in Singapore.

To ensure a balance between numbers and quality, the SSC may introduce caps, including qualifying times.

Oon Jin Teik, CEO of Singapore Sports Council, said: "Our hope is that this event can continue to be one of Asia's top running events. We would like it to be one of the top three marathon events in Asia and I think we're moving into that direction."

Lim Cheng Teck, CEO of Standard Chartered Bank Singapore, said: "We want to continue to make this a world-class event and improving the running experience all the time. In the longer-term plan, we want to make this the best marathon in Asia and among the top marathons globally." -
TODAY

SCSM 2009 - Standchart Bank

Business Times - 10 Jul 2009


Stanchart extends sponsorship of S'pore marathon

By BRANDON CHEW

STANDARD Chartered bank yesterday renewed its title sponsorship of the Standard Chartered Marathon until 2012.

Stanchart, which has sponsored the annual event since 2002, will spend $10 million on sponsorship and promotion over the next four years.

Registration fees and prize money will kept at present levels, despite rising costs and recessionary pressures.

New Balance was also unveiled yesterday as apparel sponsor for this year's race, which will held on Dec 9.

Stanchart chief executive Lim Cheng Teck said that the bank's support is a sign of its 'commitment to the community which has been home to us for 150 years'.

Thanks in part to Stanchart's efforts, the number of race participants has grown from 6,000 in 2002 to 50,000 last year.

Singapore Sports Council chief executive Oon Jin Teik praised the bank's consistent support. 'Sponsorship has a significant role to play in developing a vibrant sports culture in Singapore,' he said. 'Sports events are an excellent platform for companies to differentiate themselves from competitors.'

Mr Lim wants to see the event become 'the best in Asia and among the top marathons in the world'. The way to achieve this is through 'superior event organisation and operations' to create a great experience for runners and spectators, he said.

Registration for the Standard Chartered Singapore Marathon will open next Thursday.

Copyright © 2007 Singapore Press Holdings Ltd. All rights reserved.

Wednesday, July 8, 2009

26th training (27th) run of 2009

Well, decided to run tonight and leave office earlier. Past 2 nights was 9pm+. Dinner about 10pm. Actually, tonight, when I finished my run, dinner was after 10pm....

Well, I was running faster than usual. Quite a fair bit of exertion. Lungs had to work hard. Was trying to follow the Newton Running advice of running mid/fore foot since w/o shoes, you don't naturally run heel strike. Well, surprisingly, that was true for me when I sort of ran a bit bare footed at home.

Well, quicker but my fitness level wasn't there to keep up the pace. 5km, can pia. 10 or 21km, no way. Felt really, really breathless after the run. Well, POSB Run for Kids 8km on Sunday coming up unless I run 5km before Sunday.

5km loop at 37mins, 8 secs. Average pace of 7:26min/km.

My new NB 850 has clocked 31km already even though I did not manage a long run >10km last weekend due to rain as well as attending a funeral wake.

Saw the design of the NB 1225. Nice. Wonder how it feels. Maybe go with slow_runner next weekend to try out.

Saturday, July 4, 2009

How to reduce and avoid common running injuries

June 22nd, 2009

Efficient form and lightweight shoes are the keys to staying healthy
By Danny Abshire, co-founder, Newton Running

Do you think a running shoe with a thickly cushioned heel pad and rigid medial post can keep you from suffering common running injuries such as plantar fasciitis, iliotibial band syndrome or shin splits? Think again.

Recent research and news reports are confirming what those close to the sport have known for years: running shoes with thick midsoles, extensive anti-pronation devices and large heel crash pads don’t prevent injuries.

The key to preventing running injuries is to run with lightweight shoes and efficient, low-impact running form. Running in heavy, overbuilt running shoes can put more strain on a runner’s body, reduce proprioception necessary to engage proper form and make a runner’s feet and lower legs overwork braking and propulsive muscles and connective tissue — a combination which can actually make a runner more prone to common overuse injuries.

A recent study at the University of Newcastle in Australia concluded there is no scientific evidence to support claims that running shoes with elevated heel crash pads and elaborate anti-pronation systems prevent injuries in runners. The findings have been published in the March 2009 edition of the British Journal of Sports Medicine.

“Since the 1980s, distance running shoes with thick, heavily cushioned heels and features to control how much the heel rolls in, have been consistently recommended to runners who want to avoid injury,” Dr. Craig Richards, one of the researchers, said in a press release announcing the results of the study. “We did not identify a single study that has attempted to measure the effect of this shoe type on either injury rates or performance. This means there is no scientific evidence that [those shoes] provide any benefit to distance runners.”

Dutch researchers have previously found that between 37 and 56 percent of recreational runners become injured at least once each year. The most common maladies are found in the feet and lower legs, but others include pelvis and lower back injuries.

“Not only can we no longer recommend a shoe [with an elevated heel and pronation control system], but the lack of research in this area means that we cannot currently make any evidence-based shoe recommendations to runners,” Richards said in the release. “To resolve this uncertainty, running shoes need to be tested like any other medical treatment, in carefully controlled clinical trials.

“This will ensure that only running shoes with proven benefits can be marketed and sold as therapeutic devices. Until this occurs, health professionals will not know whether the distance running shoes they are recommending are beneficial, harmless or harmful.”

A recent story in the London Daily Mail confirmed what the Australian report suggested in an excerpt from a new book called “Born to Run” by journalist Christopher McDougal. That story referenced Dr. Daniel Lieberman, professor of biological anthropology at Harvard University, who offered the startling conclusion that: “A lot of foot and knee injuries currently plaguing us are caused by people running with shoes that actually make our feet weak, cause us to overpronate (ankle rotation) and give us knee problems.”

To run efficiently, you have to understand your body and how it naturally moves across a surface with as little muscular force as possible. The tenants of good running form include running with short strides and a quick cadence, landing lightly on the midfoot/forefoot area (the ball of the foot, but not the toes), and quickly lifting your foot off the ground instead of pushing off with excessive muscle force. A slight forward lean and a relaxed arm swing are also key components.

To illustrate what Newton Running calls the “Land-Lever-Lift” technique, take the simple test of running barefoot across a smooth floor. More than likely, you’re naturally going to land lightly at your midfoot/forefoot and quickly pick up your foot to start a new stride. Your body doesn’t allow you to land on your heels because it isn’t engineered to accommodate the blunt force trauma of repeated heel striking. Unfortunately, most contemporary running shoes have been designed for running form that demands heavy heel striking and dampens the afferent feedback which allows the foot to sense the ground.

Two of the biggest mistakes distance runners can fall prey to are 1) excessive heel striking that causes abrupt braking of forward momentum, and then pushing off too hard with the toes to start the forward motion again; or 2) using only propulsive muscles,(the calf group, hamstrings and Achilles tendon) by running too far up on their toes like a sprinter and not using the body’s natural cushioning system. Each of those form flaws puts too much vertical movement into every stride, and that leads to inefficiency and considerably more impact, muscle and tendon stress on the body.

Danny Abshire is the co-founder of Newton Running, a Boulder, Colo.-based company that makes shoes that promote an efficient midfoot running gait. He has been making advanced footwear solutions for runners and triathletes for more than 20 years.

Wednesday, July 1, 2009

25th training (26th) run of 2009

Standard 5km jog.

Didn't run since the previous Thursday 21km feat. 1st km already out of breathe. Just below 8mins. Fitness has dropped since 2008(?)

Anyway, at 3rd and 4th km mark, I knew I was really slow. But breathing was 'heavy' or 'labored'. Not an encouraging sign actually, considering I was doing slower than 8min/km pace. Maybe because I had slight flu or something. Also suffered from stitch early on after 2nd km.

One thing I realised is that compared to 2008, my average pace has slowed considerably. Not sure whether it's because I am focused on sustaining stamina for the 21km target.

All in 5km in 39:55. What a joke, 7mins, 59secs average pace, just below the 8min/km target. But very breathless at the end. Over-exertion. Which is nothing to be happy about.

Thursday, June 25, 2009

24th training (25th) run of 2009

Well, I took leave, not so much to run but to spend some time and help my kids with some of their work before school reopens. Lower Primary School also have web based and paper based homework nowadays.

I tried to sleep earlier bit failed though I think it was before 12 midnight. I woke up at about 6am. Changed. Saw the sky was overcast. Knew jodan would be happy if it does not rain. So would I. Cloudy is fine. Raining would not.

I changed. Didn't put on sunblock. Put on my new NB MR 850 shoes. Time to put the Stabilicore to the test. Started at 6:32am. I started on my 7km loop. Shoe size 11 felt lose. Yes, my left toes were spaced out instead of bunched together, but still, having the heels moving up and down is a strange, new experience for me.

My ITB flared up after the 6km mark, I think. Better than last weekends 11km run where it flared up after 2km. Hopefully, that means the new stability shoe helps.

7km loop completed in 57 minutes. A tad slower than my targeted 56mins which is average 8min/km. At 7.5km, went to Koufu toilet to get a mouthful of H2O, use toilet and went into Prime to buy my bottle of H-Two-O (95cts). The aircon at Koufu was freezing cold and the Prime Supermarket was almost as cold. Bbrrrr......my sweat soaked mizuno wave run singlet was wet, heavy and chilled. LOL

Walked the next 1km, I think or at least the next 10mins+ to avoid the stitch after drowning 500ml of H-Two-O. 2nd 7km loop completed in 1hr 8mins. Of course, was nagged by the ITB.

After another km which was 3/4 walking, I reached the Anchorvale CC. Went into 7-Eleven. Got a bottle (Wah, $1.50 cheapest isotonic drink). Then, was told NETS only for over $5. Good thing I have a standby $2 note in my arm pouch. Still, I was not happy. Prime Supermart and NTUC in Sengkang got no problems with me using NETS for <$2.

I decided to walk at least 10mins after coming out of the CC toilet, washing up and drinking up my drink. But ah, the side of the knee was so very, very painful. Plus, the back of my left ankle was starting to ache. So, I walked. After 1.5km, tried a slow jog. No good. The pain escalated really bad, the back of my left ankle felt like a cloth a tied around it real tight and my left hamstrings felt tighter.

Walking 6km would be a real torture. But no choice. Eventually, I decided to try to walk till the end of the 7km loop and see how long I need to complete a 21km, jog or walk. (Not crawl, since along the way, I realised it's harder to crawl to the finish than walking. LOL)

Less than 3km to go and my knees almost cannot bend. My inner left knee had a real painful knot. My hamstrings were screaming, they were aching and no stop-and-stretch helped. I refused to take the LRT. So, I sat down at the bus stop opposite the rear part of Rivervale Plaza wet market. I sat 5 minutes, got my feet off the ground (that was a real relief even though I was only walking and not jogging), After the first 2 minutes, I put my leg up, shoes hanging over the side and felt the circulation return and the hamstring felt some relief as I elevated my legs.

Continued walking. Knew from my watch my target of 3hrs 10mins if bust. No way I can walk and limp the last 2km+ in under 8 mins. Wanted to stop and rest at the last 700m, but decided to walk slower.

What a relief to complete the 7km loop in 1 hour 22mins. Terrible to walk but now I know the benchmark and the suffering. At least, mentally I do know that completion is possible since before today, 19km+ was the most before my knees refuse to bend and hamstrings froze hard in 2008.

1st 7km: 00:56:59 (Avg: 8mins 8secs/km)
2nd 7km: 01:08:41 (Avg: 9mins 49secs/km)
3rd 7km: 01:21:53 (Avg: 11mins 42secs/km) 99% walk + pit stops

Total 21.57km: 03:27:30 (Avg: 9mins 37secs/km)

I checked 2008 AHM results. The slowest finishers was over 4hrs for Men and Women categories, open, closed and veteren. So, if I can cross the line in 3hrs 30mins, I shouldn't be last, hopefully.



Walking back home, my knees, ankle and hamstrings were aching and in pain. It was terrible feeling. Feeling faint too. Was because I finished at almost 10am and still haven't had breakfast. Of course, I drowned 100PLus and runied my tummy which lost it's desire for food with the water in it. But had some sandwiches at 10:30am as my tummy growled...

After lunch with my kids at Swensens' at 2pm, I walked home in great pain. My ITBS :( Tried hard not to walk too fast, especially with the staircases to walk down. Very hard, got to bend sideways a little to go down stairs and still PAINFUL!!

Now, it's better, just aching as I walk on flat ground.

Saturday, June 20, 2009

New Shoe

Just for the record, I got my new shoe on Sat, 20 June 2009. Retiring my 1223 bought in Nov 2007 and clocling 489km is long overdue. Even the staff at NB Novena outlet said my heel was pretty worn.

Met cfred from sgRunners and other members @ New Balance Novena. I went earlier and took the new Circle Line from Serangoon to Bishan along the way, arriving faster and earlier at 1:40pm. My right foot Size 10 but left 10 1/2.

Tried the 1224. Was told the new 1225 is expected early July (but I have doubts since no news on it yet). But I cannot wait. The new 1225 will have the PL-1 Last and Stabbilicore. Also no 10 1/2 size shoe which I wanted rather than the recommended size 11. It was $202.

Tried the NB 769 which is $165. I thought the 10 1/2 size is better fitting for me. Though I was told it will mean like my existing 10 1/2 1223, I may have my left toe hitting the front of shoe and black toe nails like what I have now.

Then the guy asks me to try the MR850, also a stability shoe. Price is also $850 and incorporates the stability core which the new 1225 will feature. I didn't like the lime green color scheme but not much choice. As it's more stable than the 769, at the end, I decided to get the MR850. After 40% discount, it was $99.

23rd training (24th) run of 2009

I woke up late cos I slept late. :(

Woke up it was already 6:45 and some sunlight already appeared. I didn't put sunblock, don't remember why though. I did 5km on Tuesday. Was wondering if I should do 10km or more and risk the ITBS......

Well, I started on my 7km loop. It was still though. Fitness still not recovered after the 3 week run break, sleeping and eating holiday >.<

Between the 6km & 7km, the ITB flared up. Very upset. If ITB flare up <7km, how to complete the 21km?? I hought H-Two-O at around 7.5km mark at a supermarket. Not cold. It was 500ml and I drained 2/3 of it. Walked 7+ mins to prevent stitch. But when I restarted jog, the right ITB was really a pain. the last 3-4km was a real pain. Lots of walk, some jog and carrying a 1/3 bottle of H-Two-O while jogging with the sound of sloshing liquid not actually the greatest thing.

I finished my 7km at 56:20. I finished the 11.2km at 1:33:15 (avg of 8:20/km, fast considering the walking I did).

Now, when will my next run be and how the 21km with the ITB. I'll be getting a new shoe, likely NB 1224 and retire my 1223 which has clocked 487.04km up to today's run. I'll keep the 1223 and Brooks Beast for 5km and less.

Tuesday, June 16, 2009

22nd training (23rd) run of 2009

Did not run since 25 May. 3 weeks+ due to work and overseas travel. Today, I was flat tired & breathless before I reach 3km of my 5km weekday run :(

Anyway, just for the record, completed my 5km loop in 39:17 (7:51/km average). The time is less than 8mins/km, so maybe I ran to fast after the 1km.

Sunday, May 24, 2009

21st training (22nd) run of 2009

My knees were not feeling good. But knowing I won't be running from 29 May to after 14 June, I reason I can clock the LSD and rest the knees during the holidays o/seas. (But wifey did ask me if I plan to run o/seas.....er, told her 'no'. Partly, I need to rest the ITBS, knees and ankles but didn't tell her).

I stopped at Anchorvale CC at my 6km mark for water. Finished my 1st 7km loop in 58mins which is already more than 8min/km pace. But it got worse from there. Did so much walking as well as jogging. Bought a can of JJ Liang cha at NTUC Rivervale Plaza. I realised in previous LSDs that wen I stopped perspiring, it means I'm dehydrated.

At around 9.5km mark, my tight hamstrings felt really bad. Suddenly, felt my left hamstring cramped a little after crossing a traffic light at Punggol Road. I knew what it meant. I decided to walk some more. But every time I tried to jog a little to finish the last few klicks by fast walking and some jog. But everytime I tried to jog a bit, the left hamstring felt more and more tight and painful after a few steps. I gave up.

Finish 14km in 2hr 9mins, a terribly slow 9min 13 secs per km avg pace. At the rate, I'll need more than 3hr 10mins to complete 21km provided the legs can still bend and move.

Well, I'll keep trying and take it one run at a time.

I now have to figure out if the cramp is due to over-training (like in 2008) or lack of electrolytes due to sweating and not replenishing.

Cold Storage Kids Run 2009


This year was hot! But better than last year where the rain had muddied the padang and muddied eveyone's sports shoes.

Saw Kayano & family. I saw Tekko taking photos near finish point.


Boy did quite well. 04:07 for his 700m (faster than me at an avg pace of 5mins 49secs/km)

Girl did well too considering she was complaining about the heat and finished the race looking lethargic and likehad early signs of heatstroke. 04:50 for his 700m (faster than my normal avg pace of 6mins 50secs/km)

Left the padang and proceded for breakfast at MacDonalds, Raffles City.

Wednesday, May 20, 2009

20th training (21st) run of 2009

Normal run. Tossing betw getting some mileage and aggravating whatever is not right with the knees and legs and continue working late. Sigh. Tough call. I decided to leave office at 6:30pm.

Reach back and started my run almost 8pm. Finished my 5km loop (doing it clockwise in reverse order in stead of normal anti-clockwise) in 39mins and 50secs. (Yikes!). I thought I was going quite fast. Decided to extend by running down SK East Road which I have not done before, at least I can't recall anyway.

Finally finished in 01:00:52 on my watch. Quite poofed as in tired. Stretched a bit and then walked a bit. After that took the lift home. Was still dripping sweat at home. Went for my old can of 100Plus (not kidding - it's old. Expiry date was November 2007 - I guess it was the SCSM 07 race expo free can). Ah........only wished it wasn't carbonated like the H-Two-O that I usually take.

Using mapmyrun, the distance was 7.85km which meant an average pace of 7min 45 secs which means a very fast 2.85km afrer my 1st 5km. Now to see if this weekend can clock an LSD.

Tuesday, May 19, 2009

POSB Kids Run 2009 - 8km



Asked my son. He "don't feel like running the 1.6km" even though it's the distance of his weekly school mass run. Ai lai mai suak. I'm not gonna beg anyone to take part in any race. Ditto for wife, friends and colleagues whom I emailed race details to.


So, I signed up for the 8km myself ($30 for kids charity). If kids run, I was prepared to sit out the run to be with them.


24 July 2009 - 8km.

MAP'S OUT!




Sunday, May 17, 2009

19th training (20th) run of 2009

No been running because of ITBS after the 16km LSD 2 weeks ago.

Was wondering how far I can go today since I've read ITBS requires 4 weeks of rest. I got out at 5pm+, had sunblock and my RoadID with me.

I ran my 7km loop clockwise instead of my normal anti-clockwise pattern. Was trying to balance out the stress on my legs. But less than 500m out, my left shin hurt!!! 5km into the 7km loop and knees start feeling uncomfortable. Ya, 5km only.........

After 5.5km, my hurt felt a slight pain (now I get more worried). I was also quite breathless and my right knee ITBS was coming out again. All in, it was not a nice last 500m or so to Anchorvale CC for my pit stop.

I finished 6km and went into Anchorvale CC for my toilet break and water. When I'm done with the toilet, saw my kids in Macs after their swim. Told my daughter that I had to go on as I haven't finished.

I walked the entire next 1km from the Ancorvale CC. It took almost 10 1/2 minutes. So, I know if I have to walk 21km, it would take me 3.675 hrs or 3 hours and 40.5 mins (Not that I have any intention of taking so long for my 21km).

Decided to cut short my 7km loop to 5km loop. Then decided to cut short my 5km loop. It would be less than 12km for this weekend run. With MapMyRun, it was approx 10.5km.

I finally finished my 10.5km route in 1:26:15. An average pace of 8 min and 13 secs.

Well, ITBS flared up again. I've been taking my 1,500 mg of Glucosamine. This is not helping me to clock mileage before AHM :(

10.5km route: http://www.mapmyrun.com/run/singapore/-sengkang/665124256096142309

Saturday, May 16, 2009

POSB Run for Kids '09

This is not in my 2009 schedule but 8km and so near my place. Tempting sia.......


Calling all POSB Customers.
Come join us in POSB Run for Kids '09

Children have always held a special place in the heart of POSB. Since the late 1960s, POSB has been inculcating the virtue of saving among children in Singapore. Our concern for children goes beyond good money management habits. At POSB, we recognise the importance of educating and developing the young, so that they can be the best that they can be. On Sunday 12 July 2009, we will be organising the inaugural POSB Run for Kids '09 to help children in Singapore so that they can have a happier childhood and a brighter future. The money raised will be channelled equally towards an education welfare fund for primary school children, managed by Punggol Central CCC, and the Singapore Children's Society. In addition, the North East CDC will provide dollar-for-dollar matching for the education welfare fund. We are privileged to have the Deputy Prime Minister Mr Teo Chee Hean and DBS Chairman Koh Boon Hwee gracing the event. Run for the kids! You can make a difference in the lives of children simply by running!

Serious runners can take part in the 8km Competitive Run. Leisure runners can opt for the 3.5km Fun Run. You can also turn this into a family event by registering your children in the 1.6km Kids Run! Hurry, register for the POSB Run for Kids '09 now. We look forward to seeing you bright and early on Sunday 12 July 2009!

POSB Run for Kids '09 http://www.dbs.com.sg/posb/runforkids09/Pages/default.aspx
FAQ http://www.dbs.com.sg/posb/runforkids09/faq/Pages/default.aspx
Run Details http://www.dbs.com.sg/posb/runforkids09/rundetails/Pages/default.aspx
Register NOW! http://www.epayasia.com.my/posbrunforkids09/default.aspx

Race packs will be available for SELF-COLLECTION ONLY at Sengkang Community Club. Please be reminded to bring a photo-ID for identification purposes.
Collection Details
Dates & Times: 27 June 2009 (Sat) from 10.00am to 5.00pm; 28 June 2009 (Sun) from 10.00am to 8.00pm
Venue: Sengkang Community Club2 Sengkang SquareSingapore 545025

Type: Causes - Fundraiser
Date: Sunday, July 12, 2009 Time: 7:30am - 10:30am
Race Location: Seng Kang East Drive

Wednesday, May 13, 2009

Iliotibial Band Syndrome (ITBS)

Wonderful! This is my knee pain problem. And it's cause by over mileage in running and overpronation.

ITBS is one of the leading causes of lateral knee pain in runners. The iliotibial tract is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed

ITBS can result from one or more of the following training habits, anatomical abnormalities, or muscular imbalances:

Training habits:
Running on a banked surface (such as the shoulder of a road or an indoor track) bends the downhill leg slightly inward and causes extreme stretching of the band against the femur
Inadequate warm-up or cool-down
Increasing distance too quickly or excessive downhill running
In cycling, having the feet "toed-in" to an excessive angle
Running up and down stairs
Hiking long distances

Abnormalities in leg/feet anatomy:
High or low arches
Overpronation of the foot
The force at the knee when the foot strikes
Uneven leg length
Bowlegs or tightness about the iliotibial band.
Excessive wear on the outside
heel edge of a running shoe (compared to the inside) is one common indicator of bowleggedness for runners.

Muscle imbalance:
Weak hip abductor muscles
Weak/non-firing multifidi muscles

http://en.wikipedia.org/wiki/Iliotibial_Band_Syndrome
http://orthopedics.about.com/cs/sportsmedicine/a/itbs.htm
http://www.itbs.info/

Saturday, May 2, 2009

18th training (19th) run of 2009

Set my alarm the night before for 5:45am. Slept before 1am but woke up at 2am plus. Piang eh. Macam nervousness before big race. LOL

Woke up at 5:05am. Drink water. Took my stuff from cupboard and start changing. DEcide not to bother with sunblock today since I'll probably finish before 8am. Well, that was true but did have to face the sun at 7:45am.

Started out slow, real slow. 1st km completed in 9:08:33. Jialat, more than 9mins to complete 1km. :(

Finished the next 7km in exactly 56mins. That is exactly an average 8min/km pace. Then I took a toilet break at Anchorvale CC plus a couple of mouthfuls of H2O. After that, I walked the next 1km. The toilet break + 1km walk took 14mins. Then off I went to complete the next 5km of the 7km loop. The 5km took 42:21 which was a not so fantastic 8min 30secs average pace with much more walking than the first 7km loop. The last 2km took 14min 16 secs.

The 14km took me 2hrs and 1min (8min 39 secs avg pace).

All in, 2 hrs, 15mins 47secs to complete 16km (8min 30secs avg pace).

Of course, my main concern is
(a) whether I can last the 21km jog/walk/crawl? (Lactic acid build up and fatigue is a real concern).
(b) Can I finish within my targeted 3hr 10min (present time, not likely unless I can complete the last 7km faster than 1st 14km)
(c) Can my knees & ankles hold out.
My right knee is giving muscle or ligament pain from before 2km onwards. Rubbing and stretching during run is only giving short term relief. The funny thing is last year, I was plaug by the pain on my left knee. Now it's the right. Ankles seem to feel pain after 10-12km. Maybe it's my attempt to run mid-foot. Probably it's the running gait and the inefficient running.

Today's Straits Times article by Jeanette Wang, the ultra marathoner & triathlete is insightful.

Anyway, the training continues...