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.

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.

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!

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

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

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/

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...

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