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.

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.

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. :)

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.

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)

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. :)

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.

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.

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).