Run Mileage for 2009

My monthly & weekly run mileage increased significantly in April 2009 compared to the months before. I think I am paying for the extra mileage in the discomfort I feel in my right knee and elsewhere around my 2 legs. :(

Sep 08: 13km
Oct 08: 44.72km
Nov 08 22.81km
Dec 08 10.00km (stopped after SCSM)

Jan 09 3.07km
Feb 09 28.30km
Mar 09 27.20km
Apr 09 61.29km

But still can't exceed the 15km mark and 14km is just 2/3 the distance of 21km half marathon. Less than 4 mths to countdown.........

17th training (18th) run of 2009

My right knee has not been good for more than a week. Esp after last week's LSD. This afternoon it was cloudy, it rained a bit and my knee still feel uncomfortable.

Don't know why but I changed and got out. Aiming to do 7km. As usual, during run, found it wasn't smooth and so changed my route. I initially wanted to do a 5km and consider a 2km loop add-on. But then I decided to turn off and decided on my weekday 4.4km loop + 2km add-on to make up 6.4km. It was tough and was quite indecisive. At the end, I eventually completed a 6.3km run although towards the last 300m, I thought of extending to add-on my 2km loop to at least get 7km in since it's supposed to be my weekend LSD. But, my right knee felt really uncomfortable. I got to monitor it cause I don't want to end up losing the ability to bend my right knee or the ability to walk. I hope I have enough sanity to remember running to to maintain and improve fitness and not to accomplish a new distance or time PB.

The 6.3km took about 48mins, probably 47mins+, but I wasn't really looking at the watch since I debated continuing another 2km.

The 6.3km completed in 48 mins which means a rather fast 7min 37secs average pace. Route can be viewed by clicking on the following link: http://www.mapmyrun.com/run/singapore/-sengkang/587124074556376450

16th training (17th) run of 2009

My knees and legs didn't feel great but then I had to run 4km or more. 6km would be overstretching it. 5km, I lacked the confident :p

In any event, I went on my 5km loop but modified it by turning right a bit earlier. I knew I did at least 4km but until I mapped the route at home, was not sure how far.

So completed 4.39km in 35min 40secs (Avg 8min 7 sec pace). My right knee and lateral muscle is still pretty uncomfortable. Not sure this weekend shld go for my LSD of 12-14km. See how. Helping out in a wedding on Sat afternoon. Either run Sat early morning or Sunday evening. Just got to play by ear!

The right drug can relieve pain and discomfort—or put you in a world of hurt.

The Pill Problem

The right drug can relieve pain and discomfort—or put you in a world of hurt.
By Christie Aschwanden


After winning a 24-hour track run in record time, Stephanie Ehret should have been celebrating. Instead, she was in a Phoenix emergency room, vomiting up a strange substance, which a doctor informed her was part of her digestive-tract lining. Feverish and nauseous, Ehret could barely move. "I'd never felt so bad," she says. "I was pretty sure I was dying."

A few hours later, doctors diagnosed the problem—rhabdomyolysis, a potentially fatal precursor to kidney failure. Though dehydration and overexertion contributed to Ehret's condition, doctors told her that the 12 ibuprofen pills she'd taken during the 24-hour race had pushed her kidneys into the danger zone.

When used properly, over-the-counter pain medications can be a godsend. Acetaminophen (Tylenol) can tame many pains. And non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin, and naproxen can reduce pain and swelling in the first few days following an acute injury like an ankle sprain. The trouble comes, doctors say, when people, like Ehret, misuse these drugs. "A couple of ibuprofens really helped, so I figured more was better," Ehret says. Indeed, many runners treat anti-inflammatory drugs like "vitamin I," says pharmacologist Joe Graedon, coauthor of The People's Pharmacy book series. "They think, I'm putting my body through a lot, so I'll just dose up on ibuprofen, without appreciating how potentially dangerous this drug can be."

Runners Beware
Runners may think that as long as they don't go overboard like Ehret, they'll be safe. But experts say the benefits of popping even one pill before a 10-K don't outweigh the risks. NSAIDs inhibit prostaglandins, hormones that help normalize blood flow to the kidneys. Mix an NSAID with physical exertion and dehydration, and you can overwhelm your kidneys.

What's more, NSAIDs can bump up your blood pressure, and when you add this to the natural rise that occurs when you exercise, "suddenly you have two things increasing your blood pressure," Graedon says. If you already have high blood pressure, "you could have a mini stroke or a heart attack," he says. NSAIDs also block an enzyme called cyclooxygenase (COX) that normally protects the heart, and this might explain why many NSAIDs, including ibuprofen, may raise the risk of heart attack.

Some forms of COX also protect the stomach lining from digestive acids, so when an NSAID blocks this enzyme, you may experience nausea, diarrhea, intestinal bleeding, and cramps. When used during a marathon or ultra, NSAIDs also seem to boost the risk of hyponatremia, an electrolyte imbalance that can cause the brain to swell. "It's something you can die of during a race," says Martin Hoffman, M. D., director of research at the Western States Endurance Run.

Many runners believe that NSAIDs increase their pain tolerance, but studies contradict this notion. In 2005, David Nieman, Dr. P. H., director of the human performance lab at Appalachian State University in Boone, North Carolina, examined ibuprofen use at Western States. About 70 percent of the racers said they took it to help them manage the discomfort of racing. But when he measured pain and muscle soreness in these pill poppers, he found no reduction compared with nonusers. Worse, ibuprofen takers had more inflammation. "There's no good reason to use ibuprofen during a race," Nieman says. "There are too many potential negatives." Any pain and inflammation that turns up while running is not something you should medicate but a signal that it's time to reevaluate your training regimen, he says.
For relief during or after exercise, Hoffman recommends acetaminophen since it works via a different mechanism than NSAIDs, and the drug doesn't have the side effects associated with aspirin or ibuprofen. "It's a relatively safe drug, and it doesn't present problems with the kidney or gut," he says.

But watch the dosage. While it's safe at recommended doses, acetaminophen can be toxic to the liver, especially when mixed with alcohol. "You can hit the tipping point pretty fast with acetaminophen," says Graedon. Acetaminophen overdose is the most common cause of acute liver failure in the United States, in part because the drug is found in many over-the-counter cold and allergy medicines, so it's easy to overdose if you take one of these drugs with Tylenol.

And limit the number of days you take meds. "Studies show that NSAIDs can impair the healing process for soft-tissue injuries, so you should never use them long-term for injuries," says Hoffman.

Since her ordeal, Ehret shares her experience with other racers. If she sees them downing vitamin I, she tells them about her ER visit. "That's usually enough to change their habits," she says.

What Hurts?
Pick the right painkiller from your medicine cabinet

PROBLEM "I twisted my ankle on a run, and now it's swollen."
PILL TO POP Ibuprofen (Advil) or naproxen (Aleve)
MED SENSE For injuries with swelling, ibuprofen or naproxen are your best bets. Take up to 3,200 milligrams per day for no more than four days.
WARNING LABEL NSAIDs should never be combined, so take either ibuprofen or naproxen.


PROBLEM "I inherited my dad's bum knee and his heart disease."
PILL TO POP Naproxen
MED SENSE Naproxen does not seem to increase the risk of heart problems like other NSAIDs do. Take 200 to 400 milligrams every 12 hours for up to four days.
WARNING LABEL Avoid if you have kidney problems or high blood pressure. It can cause GI bleeding.


PROBLEM "My back is killing me, and so is this recession!"
PILL TO POP Aspirin (Bayer, Excedrin)
MED SENSE Aspirin is the least expensive option for swelling and pain associated with a new injury. Take up to 650 milligrams every four hours as needed, for up to four days.
WARNING LABEL If you're prone to ulcers or heartburn, aspirin can cause intestinal bleeding.


PROBLEM "My Achilles bothers me one day, but it's fine the next."
PILL TO POP Acetaminophen (Tylenol)
MED SENSE Acetaminophen doesn't impair the healing process like other drugs may. Take 325 to 1,000 milligrams, twice a day. But never exceed 2,000 milligrams in 12 hours.
WARNING LABEL Don't use if you're drinking. Alcohol increases acetaminophen's liver toxicity.

15th training (16th) run of 2009

It was a hot and warm weekend. Really didn't feel like running but forced myself.

I took one of the last 3 GU Gel expiring 04/09 10mins before leaving house. Made sure I drank more than 1 mug of plain water 1/2 hour before the run.

I completed 1st km in 8mins27secs. 8km in 58:22. Then stopped at Anchorvale CC for toilet and tap water. It was a 3 1/2 mins stop followed by another 4mins of walking before I restarted my jog. But wah, legs felt so heavy....

Finishing the 5km loop meant I completed 12km (7km loop + 5km loop) in 1:42:22 (Avg 8min 32secs per km pace incl my pit stop at Anchorvale CC). I met the kids who were biking home after their swimming lesson. I decided to continue onto the 2km loop. I walked the 1st 300m and then started jogging. But feel tired or exhausted maybe better word. Right nipple burn because I tapped the left nipple which usually burns but today the right also (meaning future long runs >10km got to tape both sides).

Finish my 14km in 1hr 58mins 25 secs (Avg 8min 27 sec/km pace). 14km is 2/3 of my 21km target. Almost 2hrs and I was really exhausted plus had pain in my outer right knee, left shin slight pain and hamstrings were tight. I really wonder if I can meet the 21km target although some will say there is 4 months more to AHM. I can only persevere and hope my body will go along with my aims in my head & heart. Then again, completing 21km is not something I want to kill myself over. Will probably try 14km again next week and increase distance in May only. See how goes.

14th training (15th) run of 2009

My knee did not feel good. It was pain on Sunday and Monday. Tuesday and today was discomfort. I felt it during the easy paced run. 3.6km on a new flat route taking 29:30 (Avg pace of 8:12min/km). Seems right since the 1st km took 8:30 to complete and I went faster towards the later part.

13th training (14th) run of 2009

Today, I planned to do 10km. It was a weekend long run delayed from Good Friday to Pre-Easter Saturday rain. This afternoon when it rained a little, I was quite disappointed. I really don't have the time to run more than 7km during weekday nights. 5km takes 40mins and 7km takes about 56mins (8min/km avg pace). This excludes getting ready, warm down, dinner, shower, etc, etc. Some more, signed up for AHM. Just 4 months to increase fitness and stamina.

I took one of the GU Gel today 15mins before I started running. 3 more packets left n my fridge, all expiring Apr 09 and bought a year ago or something.

Today, I was deciding to turn and complete the 5km loop or proceed straight to the 7km loop. It was a last 2 step decision. I went straight and was therefore commited to the 7km loop.

It was no easy run. I finished the 7km in under 54 mins (just less than 8min/km pace). The next 1km to Anchorvale CC was just less than 7mins. That was not good. So after 8km, I walked to the Anchorvale Sports & Recreation Centre toilet for my drink and piss stop. 4 mins later, I walked out. Walked 400m before I continued running again. It was more walking. I could feel the weariness. My breathing was not as bad as the aches and annoying pain at the side of my right knee or left shin, etc. So, I have to improve fitness and my legs ability to continue the distance (run or jog or walk) to finish. Seriously, I do wonder if it is possible.

Well, completed 12km in 1 hour 37min and 26 secs. It was an average 8min 7 secs pace. The amount of walking in the last 4km lap is not good. 12km is slightly half the distance. 14km is 2/3 the distance. Much to improve in the coming weeks.

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).