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.

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.

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......

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.

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.

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.

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.

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.