Tuesday, March 31, 2009
Monday, March 30, 2009
I woke up at 4am and surprising I was fresh despite sleeping late and I was eager to tackle the long distance planned for the day.I started at 4.50am doing two rounds around my housing section with my dogs.Each lap is about 2.6km.I ran with one Rottweiler dog each time with another dog of mine,a mongrel running unlatched beside us.
Every time we passed by a house with dogs,there were sure lots of barking and commotion.Maybe my neighbours will think that I am a crazy man running with dogs so early in the morning and disturbing their nice sleep.
After finishing two rounds,I proceed to City Park which is about 5 km from my house.I usually run with a metal rod with me especially during early weekend morning where most people are still asleep.However I found out this metal rod is too soft and easily bent when I used it to hit my Rottweiler.(not dog abuse...just to control them because they are very strong dog!!).I have decided to get a hockey stick instead.
Reached City Park at about 6.10am where the rest of the Seremban runners were all set to start their morning run.There were some left knee discomfort after doing 10km so I decided to apply some counterpain before starting with the group for another 11.8km run.This distance is the our usual running distance from City Park to around some housing areas before ending back to City Park again.Those who intend to do more mileage for the day will usually split away from the group half way to continue with their own run.This was what I used to do since I have to do more mileage to prepare myself for the Sundown Marathon.
The pain in my left knee appeared again after 22km and I had to apply more ointment.However the pain was less severe compared to that on last Monday.I can still run but at a slower pace.
I don't feel satisfied as I did not achieved my target to run 30 km but I was happy that the pain has subsided compared to six days ago.Total distance done for the day was 28km.
Sunday, March 29, 2009
OBJECTIVE To present a practical approach for preventing running injuries.
QUALITY OF EVIDENCE Recent systematic reviews have summarized research in orthotics, stretching before running, and interventions to prevent soft tissue injuries.
MAIN MESSAGE The most common factors implicated in running injuries are errors in training methods, inappropriate training surfaces and running shoes, malalignment of the leg, and muscle weakness and inflexibility. Runners can reduce risk of injury by using established training programs that gradually increase distance or time of running and provide appropriate rest. Orthoses and heel lifts can correct malalignments of the leg. Running shoes appropriate for runners’ foot types should be selected. Lower-extremity strength and flexibility programs should be added to training. Select appropriate surfaces for training and introduce changes gradually.
CONCLUSION Prevention addresses factors proven to cause running injuries. Unfortunately, injury is often the first sign of fault in running programs, so patients should be taught to recognize early symptoms of injury
Appropriate training is essential because 60% of all running injuries are the result of doing “too much, too soon.”A training program should expose tissues to appropriately dosed and graduated stress interspersed with adequate rest (usually 24 to 48 hours). “the timing of recovery is just as important as the loading of exercise.” Suitable recovery prevents running injuries, which are the result of overloading a tissue’s capacity to adapt. Training programs are typically derived from this coaching principle.
Macera et al identified distance running as a modifiable risk factor for habitual male runners. They suggested men who ran more than 64 km weekly would reduce risk of injury by 15% in 1 year if they ran 48 to 64 km weekly instead. Risk of injury would be further reduced due to the absence of previous injury, a nonmodifiable risk factor.
Training programs are evaluated based on runners’ performance and not on absence of injury. To minimize risk of injury, we recommend increasing training duration or intensity by no more than 10% per week
Several studies show that decreasing distance run weekly can reduce injury .
When implementing a program, common errors that can cause injuries are accelerating the program beyond the ability of tissues to adapt and not backing down from pain, which indicates the body’s inability to adapt.
McKenzie et al speculate that underappreciation of biomechanical abnormalities is the single most overlooked factor in treatment and prevention of running injuries. Arch type and leg-length differences are alignment factors that can be easily assessed in practice. Assessment of these alignment factors, their association with running injury, and the success of treatment with foot orthoses is outlined below.
There are three common foot arch types: a “normal” arch, pes cavus (high-arched or supinated feet), and pes planus (flat-footed or pronated feet) . Pronation and supination are normal phenomena. When they are excessive, compensatory rotation occurs in the tibia, and stress is transmitted proximally through the leg. This stress contributes to foot, ankle, knee, hip, or lower back pain in pronated or supinated runners.
Leg-length inequality is a common biomechanical abnormality, which results in a muscle imbalance that contributes to injury. Observational studies have identified leg-length differences in injured and uninjured runners. Leg-length inequality is characterized as anatomical (difference in bone length), functional (secondary to a rotated pelvis), or environmental (running on banked surfaces).
Selecting running shoes based on foot type is the initial step in optimizing patients’ running biomechanics.Running shoes have specific combinations of support and stability designed for a high-impact heel-toe gait that are distinct from other shoes, such as cross-training and court shoes.
Running in the wrong shoes can adversely affect lower extremity alignment, making runners more susceptible to injury. For example, predisposing factors for Achilles tendon conditions include a shoe that twists easily, insufficient heel height, and a worn or rigid sole.Running shoes should be replaced after 500 to 700 km because they lose their shock-absorbing abilities. In summary, shoes should be selected to match runners’ feet. Regularly replacing running shoes at appropriate intervals is important.
Muscle strength and flexibility
Muscle inflexibility and weakness of the quadriceps and the gastrocnemius and soleus group have been associated with injury.Muscle fatigue leads to an inability to resist impact that can result in injury.
The basic science literature on stretching and skeletal muscle strain offered explanations of this trend.
-Better compliance decreases the amount of energy that can be absorbed by muscles.
-Varying sarcomere lengths allows for injury during eccentric muscle contractions despite the fact that all sarcomeres are not stretched beyond their normal length.
-Mild stretching can cause damage at the cellular level.
-Stretching masks muscle pain.
runners incorporate both strengthening and stretching programs to prevent injury .
Macera et al found running on sidewalks was a risk factor for injury among habitual runners. Patellofemoral syndrome and tibial stress syndrome were associated with harder training surfaces. Running on loose surfaces is linked to meniscus injuries. Running up and down hills is related to patellar tendinopathy and iliotibial band friction syndrome. Clinical experience shows that injuries often occur when new surfaces are rapidly introduced. Most Canadian runners must run on pavement due to the weather. Similar to training duration, time spent on any new training surface should increase by no more than 10% weekly
-Prevention assesses each etiologic factor and tries to mitigate it. Still, it is difficult to predict injury because the combination of intrinsic and extrinsic factors that cause injury in one runner do not necessarily injure another. Injury is often the first sign of fault in any running program.
-Patients should be educated to recognize early symptoms of injury. Treatment can then be initiated and etiologic factors addressed.
-Prevention of running injuries can be summarized as follows.
-Establish a graduated training program, which allows tissues to adapt to the stresses of running. -Optimize running biomechanics by using orthoses and heel lifts to correct specific lower extremity malalignments.
-Select running shoes appropriate to runners’ foot types.
-Emphasize the need to incorporate a lower extremity strength and flexibility program.
-Select appropriate surfaces for training, and introduce changes gradually.
Tuesday, March 24, 2009
Sharp or burning pain superior to the lateral joint line.
Athletes will often complain of a sharp or burning pain roughly 2 cm superior to the lateral joint line. The pain may radiate proximally or distally. In less severe cases, the pain begins after a reproducible time or distance and subsides quickly upon cessation of activities. With increasing severity, normal walking or sitting with the knee in flexion may become painful.
over the lateral femoral epicondyle while extending the knee from 90° of flexion. Pain occurs when knee is flexed around 30°.
May occur when the knee is bent and then straightened.
Iliotibial band syndrome (ITBS) is primarily seen in runners and cyclists but may also be observed in athletes participating in volleyball, tennis, soccer, skiing, weight lifting and aerobics. It is unusual in non-athletes.
-pre-existing iliotibial band (ITB) tightness
Studies have demonstrated that pre-existing ITB tightness is a causative factor in this injury.
-high weekly mileage
From biomechanical studies, high weekly mileage increases the repetitive irritation occurring at the impingement zone (30° of knee flexion) causing chronic inflammation.
-time spent walking or running on a track
From biomechanical studies, time spent walking on a track increases the repetitive irritation occurring at the impingement zone (30° of knee flexion) causing chronic inflammation.
Biomechanical studies have suggested that interval training, which involves a set distance of intensive running alternated with jogging or resting, is likely to contribute to ITBS.
-muscular weakness of knee extensors, knee flexors and hip abductors
Studies have demonstrated that weakness or inhibition of the lateral gluteal muscles is a causative factor in this injury. When these muscles do not fire properly throughout the support phase of the running cycle, there is a decreased ability to stabilise the pelvis and eccentrically control femoral abduction. As a result, other muscles must compensate, often leading to excessive soft-tissue tightness and myofascial restrictions.
-lack of running experience
-abrupt increase in running distance or frequency
-running at an improper pace
-use of worn-out running shoes
-running on a cambered surface or slippery surface
Leg-length discrepancies also contribute to ITBS and are assessed as part of a routine examination.
I did a short 3km run today and it seems like the pain is gone but I think it is still too early to confirm that the problem is gone .So I will take a rest until I do my next long run this coming Sunday.Better go to a race under trained than over trained as the risk of injury is higher even before starting the race.One definitely don't want to run in a race with an injured knee;this is the advice given by Mr.Yee.
I took the opportunity to do my own studying and homework.I was happy after I managed to complete all my 44 written assignments within one week.I also sacrifice on my running and surfing Internet time just to complete my work.
So I was looking forward to my 25km long run last Sunday(2 days ago) with the Seremban group.However it rained at 4.30am just as I was about to go out for the run.Finally I decided to go back to sleep and to do my long run alone the next day.
*Next:the worst outcome of my long run...
Wednesday, March 18, 2009
Lately I have been increasing my mileage for my long run and also total distance per week in preparation for my first marathon due in two months.However I always find difficulty when I passed the 25km mark.My mind will be telling me excuses to stop or slow down.
Psychologically I need to break the 30km mark in my long to increase my confidence and I hope to do this in the coming weeks.This is a new set of challenge for me in the next few weeks as I find it more difficult to do the long run alone compared to running in a group.Still I need to do it alone as I will be the only one going to Sundown Marathon among the Seremban group.
I found out there are ways to overcome the negative thoughts and I hope to practice using them in my long run soon.
1)Practise mind control:
Try positive self talk-control the conversations in the head.The mind can play trick with thoughts such as"i feel horrible today"and "my leg is sore".Redirect our thinking to positive,affirming statements like "i can do this"and "stay relax and keep going".
2)Shift focus and attention:
When the body is starting to tire,distract the mind and thinking about something totally unrelated.Dissociate from the task at hand.Sing a song in your head and let the rhythm guide your run.Look at the surrounding scenery and appreciate the natural beauty.
3)Use Imagery And Visualisation:
Visualise yourself running freely and easily-smooth,light,floating steps.Imagine crossing the finishing line and the satisfaction that you will feel.Imagery can be very powerful.
Saturday, March 14, 2009
For further information and registration please click: http://www.kl-marathon.com/
***I wonder if I am too ambitious??Not even completed one single marathon yet but already going for 2nd marathon.***
Friday, March 13, 2009
Night race to break records.
By Bryan Huang
BILLED as 'Singapore's Toughest Race', the Adidas Sundown Marathon 2009 has already broken one record, nearly three months before race day.
With still a month left to register, more than 10,000 men and women have already signed up for Asia's only mass night running event, surpassing the previous record of 6,088.
Registration for the 42km main event on May 30 is already full - some 5,500 have signed up - but race organiser HiVelocity is working on opening up new slots to meet demand.
'Early registration data indicates that last year's runners have returned, with many having stepped up their training programmes over the course of the year, encouraging entry level runners to attempt a Marathon or even an Ultra marathon in some cases,' said Benjamin Wee, HiVelocity's general manager.
Also full are registrations for the Team/Corporate Challenge, which has drawn around 2,000 runners. A new event, the Women's 10km, is expected to see a field of over 2,200 enthusiasts.
'The past few years have seen a surge in women doing sports, especially in the participation of running events,' said Lee Phui Fong, Country Manager of Adidas Singapore. 'The introduction of a new female-specific 10km category to this race further reinforces our commitment to both women, as well as running in Singapore.'
Another record breaker is expected for the Sundown Ultra marathon, a gruelling 84km run starting off at Changi Point, with almost 280 participants already registered for the event. Last year's Ultra marathon drew 322 runners. The organisers are confident of breaking last year's record.
'Although still a relatively new race, the Adidas Sundown Marathon is well on its way to becoming a world class event,' said Mr Wee. 'The overwhelming response to this year's event has been fantastic from participants both at home and from across the region.'
The route will cover major landmarks such as Bedok Reservoir, East Coast Park and the Changi Ferry terminal, as well as some of eastern Singapore's beautiful urban parks, including the Siglap Park Connector.
After reading this,I think I need to be more serious in my training.It will be a big failure if I am unable to complete the race after spending so much money to participate in this night race.
Wednesday, March 11, 2009
So I decided to follow my own programme after discussing it with Mr.Yee who is an experienced marathoner.I intended to do a long run every week and if possible twice a week if I am free.This was what I did few days ago,running 25km for two consecutive days and I can feel the soreness on my legs on the second day.
What worried me is injury:the further the distance or the longer the time, the greater the micro-trauma that is occurring in our tissues thus the risk of injury is higher.So if I were to only have two days each week in which to train, I would always prioritize the long run, followed by tempo training.
The long run is, in my opinion, the single most important training activity one can undertake in preparation for a full or half-marathon. Without training our body to go the distance, it's not likely to respond when we ask it to hold on for just another few kilometres!
The long run should be done once weekly, and for increasingly greater distances. The goal is to achieve a maximum distance between 18-24 miles at least once in your training cycle, and to hit that peak right before you are scheduled to taper off prior to the race.(this is always stated in all the marathon programmes).
What I am trying to do during the long run is not RACE, but to allow the body to adjust to two things: TIME and DISTANCE.
There are two schools of thought on this...one says that you ought to train for the distance you are running, and one says you ought to train for the time you will be on your feet. I think both are correct, within reason.
So whichever reason you subscribe to,one has to remember that the long run is meant to allow our body to get used to how it feels to run for a long period of time, or for a great distance, NOT to race. If our ability increases over time and we are capable of running a faster pace, then feel free to do so, but we should not be running faster than is comfortable to do so. As I mentioned before, this is not a race, it is a training run to adjust to long distance, so I want to run at a pace that is comfortable and I want to accomplish the distance.
In between the long runs I decided to do one or the most two shorter runs of 10km at a faster pace.I don't know if this programme is right for me until I completed the Sundown Marathon.Then I can adjust the programme to suit the needs for the next marathon.
Saturday, March 7, 2009
From The Star:
Some Malay teachers in Bagan Serai are “going mad” as they cannot handle teaching Mathematics and Science subjects in English, claimed a state assemblyman .
Dr Khalil Idham Lim Abdullah (Titi Serong) said the teachers themselves had to take English classes to improve their command of English.
While they are still grappling with the language, they are required to teach their students as well, said Khalil, who was chairman of the Perak Backbenchers Club in the former Pakatan Rakyat-led state government.
“The teachers themselves have a poor command of English. How do we expect them to teach their students?” he asked in his speech after a briefing on the subject at the state PAS headquarters in Jalan Air Kuning on Tuesday.
Some teachers, he said, “have simply gone crazy” because of this, likening the matter to the blind leading the blind. He claimed the minimum passing mark for both subjects were lowered to ensure that only a rosy picture was painted of the move.
I think maybe there is some truth in this claim since I had seen many "mad teachers" around during my school days.Ha..ha..ha...
In any issues there are sure some politicians who wants to be a "good guy",like:
Datuk Seri Abdullah Ahmad Badawi wants an immediate decision to be made on the use of English in the teaching and learning of Mathematics and Science to prevent a bigger issue from cropping up.
The Prime Minister said the government acknowledged that there was strong pressure from the people, especially the Malays, who were giving much attention to the matter.
"I hope the decision will be made immediately. Otherwise non-governmental organisations (NGOs) will continue to put pressure and create a bigger issue,"
See how politicians succumb to pressure just to have more grassroots support.Want"immediate decision'!!Making fast decision based on emotion or pressure is not going to help the country in long term.
Sure be another flip-flop decision.Today OK...tomorrow...NOT OK!!
Welcome to Bodohland or Bolehland...where "bodoh and boleh attitude" rule the cavemen.
Wednesday, March 4, 2009
1. What matters is what we focus on.
This lesson originally had to do with keeping up with the Joneses. Those content with their wages and lifestyle were happier than those who constantly compared themselves to wealthier friends and neighbors. In running, we tend to feel better when we’re able to hold our own and/or keep up with the pack. By contrast, we feel worse when we fall behind, believing we’ve done something wrong. Maybe we just picked the wrong group or goal for our current abilities. It may be time to admit you aren’t as fast (anymore) at the moment. To stay “up,” surround yourself with people of similar pace.
2. We’d rather not go it alone.
This item focused on the obvious value of friends and family; so does this lesson for runners. Many of us prefer to run alone for a variety of reasons. But it might not hurt to occasionally run with a partner or group to experience the joy of training together. Some deep, lasting friendships—not to mention a few romances—have resulted from such moving companion ships. Similarly, do not forget the support from your family members, especially those that provide you the time to run. Let them know how much you appreciate it, and not just when the race season is over.
3. We like to feel secure.
This, of course, originally related to financial and job security but for runners, it helps to know we still have some life in those legs. Invest in good nutrition that includes lots of whole foods, not processed, and plenty of water daily. Consider a multivitamin if your diet is lacking some basic nutrients, and steer clear of fad diets. Similarly, devote resources to cross-training weekly to keep limbs limber and muscles strong. Active recovery can mean anything from going for a 30-minute walk to yoga to kayaking on a quiet lake. It need not be based on how quickly you break a sweat.
4. We enjoy making progress.
This one is easy, whether your goal is to run a company or run a marathon. When we aspire to break a personal record—be it to run a sub-40 10k or complete a 50k—we feel good when we see our bodies responding well to the faster pace and/or increased mileage during training.
5. We adapt to improvements.
This has to do with material gains and the “hedonic treadmill” we often find ourselves on when searching for happiness through acquisition. The more improvements we make in our lives, the more we want. Often, those desires are affixed to bigger price tags. But, as the article states, “It seems we get more lasting happiness from experiences than goods.” Same with running. Dropping $130 for the latest trail shoes cannot compare to the first time you use them, now can it?
6. We also adapt to setbacks.
Everyone gets injured at some point. Well, maybe not the ultra runner Dean Karnazes. But the rest of us are going to overuse or under-treat some ailing body part and it will rebel, leaving us temporarily sidelined. An interesting aspect of happiness studies is that people adapt more quickly to a major setback, such as a death, than to minor ones, such as a snoring spouse. One reason, the author theorizes, that we are slow to adapt to lesser impediments is because we continue to hold out hope people will change. With life’s major setbacks, we don’t have those same expectations.
In the running world, a broken bone or torn tendon instantly takes you out of the game, forcing you to reevaluate your immediate limitations and future plans. But common ailments like ITBS and shin splints reoccur in many of us because we often don’t adapt a new way of training (different shoes, road surface, mileage, etc.); instead, we hope things will just be different once the injury heals.
7. We enjoy behaving virtuously.
One reason people enjoy putting others ahead of themselves and contributing to someone else’s success is because it feels good. If you haven’t already, consider volunteering at a local race or triathlon or providing support for the local school track or cross country team. There are numerous ways you can help, you need only ask, and the new vantage point might even benefit your own racing.
Conversely, most of us don’t feel good if we constantly cut corners. I’m not just talking about dishonest people who pull a fast one to get ahead. I’m talking about those who can’t even level with themselves and continually give a halfhearted effort, then complain they aren’t improving. If we aren’t honest with ourselves, we won’t push hard enough or pull back when warned. Don’t cheat yourself, or others.
Everyone interprets these lessons differently, based on their own life experiences. These are just some things that immediately came to mind when I first encountered this list. The real lesson here is to delight in what you already have and keep your dreams alive—and in check.
Sunday, March 1, 2009
The first impression when I ran with Adistar Salvation was the impact.I can feel less impact on each step I made.The heel strike is great thanks to adiPRENE® under the heel.It provides for superior cushioning at impact.Adidas has continually refined the cushioning properties and durability of adiPRENE® to provide an exceptional impact-absorbing material for the heel.This gives me a softer feeling on impact especially so for a heavier built runner like me.I weigh about 80kg.
On top of all the great features Adistar Salvation is very fashionable and very attractive looking.The bright colours and stripes makes it pleasant to eyes compared to other dull colour looking running shoes.
As for the weakness in Adistar Salvation,I can't find any except for the bright all white colour which can show the dirt a bit quick.This is a small matter to me and many serious runners as we can always wash and clean it if it is dirty.I can confidently said Adistar Salvation is a good pair of shoe and the best that I have to date.I will use it for my first full marathon -The Sundown Marathon in Singapore.
Finally I would like to thank Adidas Malaysia and Mr.Krishnan for the opportunity to wear test this great shoe-Adidas Adistar Salvation!!