12th training (13th) run of 2009

Just a regular 5km loop. Right knee (outer part) felt slight pain after 1km. I pressed on. If it gets worse, still got time to take a running break. Not sure weekend long run can be 10km or more. When running, then decide.

1st km was 8:40. Yes, super slow. Was trying to relax and intercede for cpu at the same time. But I up the pace in last 2km. Finished the 5km in 39:45 (avg of 7min 57 secs per km).

STRIDE RIGHT

Gait retraining could put an end to your recurrent running injuries.
By Matt Fitzgerald


While training for the Marine Corps Marathon, Margaret Colvin, 48, of Rehoboth Beach, Delaware, developed patello-femoral pain syndrome (a.k.a. runner's knee)--unfortunate, but not uncommon. Her luck improved when she was referred to the Running Injury Clinic at the University of Delaware. The clinic's director, Irene Davis, Ph.D., a physical therapist is a leading researcher in the field of gait retraining, a method of rehabilitating running injuries by correcting flaws in a runner's stride.

Using video analysis of Colvin's stride, Davis looked for biomechanical abnormalities that could be causing the pain. Davis found that Colvin's thigh was rotating internally during ground contact due to weakness in her hips. But instead of just giving her hip-strengthening exercises, Davis also helped her modify her running mechanics to reduce the stress on her knee.

To assist Colvin in the gait-retraining process, sensors were attached to her leg. These sensors produced a graph on a video monitor that she could watch and manipulate while running on a treadmill at the clinic. Davis taught Colvin how to activate her hip abductors and hip external rotators to achieve the optimal stride.

For several weeks Colvin was allowed to run only at the clinic.

Using the instant feedback system, she was able to strengthen her hips and gradually reprogram the neuromuscular patterns that controlled her stride. When her new gait felt natural, she resumed training on her own. Two years later, Colvin says her corrected stride remains intact and she has had no more knee pain.

Davis hopes that gait retraining will soon become standard treatment for injured runners. "Abnormal running mechanics are a factor in many running injuries, and in most cases these flaws can be corrected," says Davis. But at present, few professionals who treat injured runners suggest gait retraining because of the prevailing wisdom that a person's running gait is too "automatic" to be changed. "Most of us have a stride that's natural to our body--the stride that's best for us," says Alan Hreljac, Ph.D., a professor of biomechanics who studies running injuries at California State University in Sacramento.

Davis, however, believes running form is as changeable as a golf swing. And the failure to correct form flaws in response to injuries all but guarantees that the same problem will return after the original injury heals. In fact, research has identified a number of stride flaws that appear to be associated with running injuries.

Run This Way

While many physical therapists try to correct stride flaws indirectly by prescribing strengthening and stretching exercises designed to correct muscle imbalances, proponents of gait retraining believe that's just the first step. Such measures are "necessary, but seldom sufficient," says Davis, because stride flaws result not just from muscle imbalances but also from ingrained neuromotor patterns that are unlikely to change except through conscious practice.

"We're not talking about drastic changes," says Bryan Heiderschiet, Ph.D., a physical therapist who practices gait retraining at the Runner's Clinic of Des Moines University. For example, some running injuries are associated with a slight forward tilt of the pelvis that can be easily corrected by learning to engage the deeper abdominal muscles while running. It's a small tweak--yet it won't happen without conscious effort.

There are two key limitations of gait retraining. First, "It requires expertise in running mechanics and the etiology of running injuries," says Davis. In other words: Don't try this at home. You need the guidance of a knowledgeable professional.

Also, it's not appropriate for general injury prevention, but only for rehabilitating and preventing the recurrence of specific injuries. "If you try to 'fix' your stride when you're uninjured," says Davis, "it's more likely that you'll cause an injury than prevent one."
Find Your Flaw

Research in the field of gait retraining has identified four common stride flaws that are associated with specific running injuries. If you are repeatedly hampered by any of the injuries listed below, you may be a good candidate for gait retraining. Once a flaw has been detected by a gait-analysis expert, he or she can help you fix your form.

1. Injuries
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome

Stride Flaw
Thigh internally rotates during ground contact

Form Fix
Actively engage the muscles of the buttock and the outside of the hip while your foot is in contact with the ground.

2. Injuries
Patellofemoral Pain Syndrome
Plantar Fasciitis
Achilles Tendinosis

Stride Flaw
Overpronation of the foot

Form Fix
Push off with your big toe. Concentrate on keeping your knees pointing straight ahead during ground contact.

3. Injuries
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome

Stride Flaw
One hip drops when opposite foot is on ground

Form Fix
Increase step width. Practice running along a straight line, making sure your feet land evenly on either side of it.

4. Injuries
Shin splints
Stress Fractures

Stride Flaw
Overstriding (severe heel-strike)

Form Fix
Increase your stride frequency by increasing your steps per minute without increasing your pace. Also, lean forward very slightly at the trunk.

11th Training (12th) Run of 2009

I woke up at 6:45am and it hit me. I planned to run this morning. After tossing and getting my senses awake, I finally left the house close to 7:20am.

The 1st 5km was completed in 39:30, the 6th km was completed in 7:30 (too fast), took at 4min toilet and water break at Anchorvale CC and the last 4km took me 35:20. Obviously, there wasn't much stamina and the 4km too almost as long as my steady 1st 6km. SPeaks volumes. 10km completed in 1:22:29, average pace of 8:15/km (does not take into account the toilet breaks and lots of walking).

10th training (11th) run of 2009

Strangely I ran without landing on my heel (heel strike) almost the entire run. It just started unconciously and when I realised it, I decided to continue as an experiment to see if my right knee will suffer less impact.

I can say the back of my legs below the hamstrings but above the ankle are sore!! And my back above the right buttocks are sore too. :(

It wasn't a quick one, but 6km in 47:32 (Avg of 7:55/km) is a reasonably good run without using my heel. I hope to try it again. My knees may need the relief from taking the impact of jogging once a while.

Army Half Marathon - 21km

I registered for this on 30 March 2009 - Priority rate of $30 for 21km.

As oer my intro on my blog header above, 21km will be like running a 42km for me. I hope to finish, preferably within 3hrs and 10mins. Any longer, the sun and fatigue would probably get me before the finish line.

9th training (10th) run of the year

It's coming end March and I've only run 10 times. I wonder if the fear of injuries which happened last year is the reason behind this.

Saturday morning I did not run. I woke up with running nose, sinus acting up since the aircon was on. I started my run slightly past 5pm. Paced myself & reminded myself to go at a slow consistent pace. 7km was the target.

Clocked my 1km at 8mins. Lots of kites flying near Anchorvale CC. A great sight to see. I felt okay. Kept my slow unhurried pace. Finished my 7km in 55:30 and extended to the 2km loop since I felt ok. I did ponder during the run about whether I should attempt 21km this year by signing up AHM 09. No firm answers. I completed 9km in 1:11:40 (Avg pace of 7mins 58 secs/ km). I felt okay although tired. The front lower part of my right knee did not feel excellent and I hope it is not ACL. I think should run 5km 1x or 2x on weekdays and do the longer weekend runs, increasing 1 km every weekend till 15km. Then see how it goes.

8th training run (9th run of 2009)

I wasn't feeling good at all. Tired. My right abdomen still hurts from carrying a few Jerry cans of water in Timor Leste. I feel mentally exhausted. Anyway, haven't run much in March. Somemore toying with the idea of signing up for AHM instead of 10km SBR this year. Got till 31/03 to decide in order to get early bird rates.

Today, only ran ~3.2km. I ran too fast a pace. 1st km was <7min.>. This is a fast, fast pace especially since I haven't run in >1 week.

Well, see if I can run this Saturday.........

7th training run (8th run of 2009)

Only the 8th run of 2009. This year has certainly gotten off to a slow start. But have no wish to push my training runs like 2008 just because I wanted to do 21km.

Started at 5:30pm. It was hot and humid. I started too fast, completing the 1st km in 7min 7 secs. Humid caused it rained a bit betw 3pm and 4pm. Lots of families playing kites along my 1st km route towards the Anchorvale CC. Really a nice sight.

Completed 5km loop in 36:24, an avg pace of 7mins17secs per km. Pretty fast. But I felt giddy and a little nausea plus very thirsty after the run.

Newton Active Run 09 - 10km (Results)

Official results are out.

The gun time is 1:14:27 for 10km. My net time per my watch should still be 1:13:15.

Very happy considering I did not complete more than 7km since SCSM 2008.

Newton Active Run 09 - 10km (01 March 2009)

Where to start? Last run I had was on Thur 19 Feb and there was pain and there was still some discomfort in my knees and legs on the morning when I woke up. It was a good race. I completed 10km despite not having done above 7km since SCSM 08. I think it boils down to race day adrenaline and presence of a crowd.

Many things went well though there are some -ve points too.

The start point was so near my house but I had to walk 10mins+ to the start point since the barricades meant I had to walk a big round. I saw Kayano at the pavement but didn't go up to him. It was 4 mins to the flag off since Minister Teo Chee Hean arrived at the starting dais when I was still on my way to the start point! Before the start line, I saw AlecChua abt 5-6 rows in front of me. I didn't go up to him. After the start (before rounding on to Sengkang Easy Way, he disappeared ahead of me liao).

There was no timing mat at the start line, so the i-Tag chip would only measure Gun Time (I crossed ard 55 secs after the start)

The front runners are real quick. I was middle of the 1st park when the front grop of 4 runners were coming down Sengkang West Way, about to U-turn (just maybe 200m from the 6km marker) at 13mins mark. *blink blink*. What's worse was that on exiting the Sengkang Riverside Park, I saw Kayano reaching the entrance to the Sengkang Riverside Park. Since he was the run marshall for 10km OPen, it means I was at the tail end. *stress*.

I walked 5 mins with Jodan past the 3km mark. He said he started too quickly. We chatted 4 mins and then we started again at Fernvale Road. He stopped after a while and asked me to carry on. I turn left into Sengkang West Way at a comfortable pace and continued on.

I U-turned and surprising, there was a timing mat before the 6km mark (although none at the start line). So, I am curious to see my timing when it is released.

Before reaching the Sengkang Riverside Park (7km mark), saw Anthony (DreamRunner) on the opposite lane, I think with the 5km Fun runners. He was shouting encouragement. He saw me walking and called out to me "kc". Aiya, he recognised me so easily.

The 2nd Sengkang Riverside Park, I walked at least 700~800m of the +/- 1km. I was tired. I walked and saw people overtaking me with a slow but consistent pace (incl a lady in GE 10km red vest and a malay lady with light lilac tuding).

When I exited the park, I picked up my jogging on Anchorvale St, the last 1.2km to the finish. Can hear the annoucer say that the milo truck is next to the enviroment bus (when I had no clue where then) and "you can keep the i-Tag chip as a souvenior)".

Finally started my last 700m to the finish line. No more walking. Looking at my watch, I know that 1:12 is way out for me.

I completed 1:13:14 per my watch (7min 25secs /km average) which is much faster than I expected, especially with the 4 min chat with jodan and the walking I did, especially at the 2nd Riverside Park. Which means if I could maintain the pace with no walking, in theory I could have hit 1:10. Of course, maybe the distance was less than 10km :)

I didn't drink during the run cos they handed out water in mineral or NewWater bottles. Such a waste to see water bottles half full thrown on the road or on the kerb. Along the route, I saw a school boy volunteer pouring water from mineral bottle like washing his hand. I was like, what a waste of drinking water. Then as I past, I heard him tell his fellow volunteer, "Sir shuo ah, if got water in the bottle must pour away before can throw the bottle away"

After crossing the finish line, I straightaway looked for water and saw it at the Water Point in front. Grabbed a bottle and sipped, sipped. Then I spotted the Green milo truck and headed for it. Queued and filled 2 small paper cups. Ahh.......wonderful.

Then queued for my race pack - which is basically nothing except for the white event tee, a blank Certificate of Participation (where you can fill in your name). Can't expect much after paying $18.

Some feedback I posted on sgRunners thread:

Overall, a much better run than last year's run in Punggol (where there was a light rain during run). 2 quick -ve points:
1) Water should never be given out in a bottle - a real waste as so much water was thrown away or poured away. This was painful for me knowing how precious and expensive water is in Singapore. Also, water ran out at the finish line before the race finished. This is sad for those who started in later waves or the slower runners.
2) The black PAssion bag (with white & red design) - the red colour ran when it was in contact with my blue-white vest. Now, part of my running vest is stained with pinkish blotches

But overall, well done to organisers and the volunteers. I think the student volunteers finished packing the goody bags and left for home around 1am last night. I hope those that took cab home got their transport reimbursed. I also appreciate the girls at the 6km mark yelling encouragement at the 6km mark.