Still There....

Sorry guys. Still on the boring topic, the knee issue vol. 2. After a full 5 days of rest after the NB Pacesetters and with my own unprofessional gut feeling based assessment that the knee is about 80% healed (might also be due to justify my carbo loading session of the nasi bryani gam which i had before friday prayer under the trees at Bukit Aman Carpark), i'd decided to have a test run in the weekend.

Tasik Seksyen 7 Shah Alam was the ideal place for this work-out due to its flat runing track. Managed to complete 7km of super slow run before calling it a day. Could still feel a bit of pain but over all, it was a trouble free run. Made a conclusion that the knee is capable of taking a couple of more easy run until full recovery. With the confidence gained plus the positive effect of taking Glucosamine the day before, i hit the track again the next morning. It was a hassle free run up to km8 but soon after the pain becoming more apparent at the injured knee. Continued another 1km before finishing the round and once I stopped, the stiffness and pain got a bit intense but not serious enough to bother me. A long warm down streching and icing my knee later at home had managed to relieve the soreness and pain. I decided that another brief run should be OK during the coming weekdays to be concluded with a back to back 10km-12km run in the weekend before I can make own self declaration that I am ready for more.

Although I was struggling with a heavy/hard breathing and heavy legs in the subsequent 6.5km run at the Lake Garden, i felt pretty confident that my knee should be ready to take the pounding of the mini LSD planned for the weekend. So i hit the road last saturday, starting from Tasik Shah Alam, with the intention of completing 12km distance and included in the menu were 2 climb runs; (i) the moderate slope run near UiTM main entrance; and (ii) more steep and longer ascending run from Seksyen 7 till Seksyen 8 (i.e. from Unisel until the junction leading to Bukit Cherakah Park). This time the pain appeared its ugly head at km 6, which was earlier than the previous 8km's point. Instead of improving, it was a U-turn in so far as my recovery process is concerned. Though i reduced my pace to minimise the pain, I need to take a short cut back to Tasik Shah Alam with a total distance of 8.4km recorded in my Endomondo running tracker. Feeling that the distance was far from satisfying, i attempted to do a full loop of Tasik Shah Alam (around 3.8km) but I royally flunk that attempt where i had to stop with less than 1km done since continuing a few minutes more would end up me limping all the way to finish the loop.

So the verdict was there glaring at my face. Padan muka aku. Wifey already reminded me to take sufficient rest until full recovery but sometimes u tend to over estimate your own body and possibly it was due to my own fear of losing whatever progress that I had gained all this while which entailed less patience in me to endure the waiting game. Now i understand why some runners succumbed to the temptation of running races when clearly they are yet to fully recover from their injuries.

So, it will be a FULL rest for the entire week for me from running and can anybody advise any bike for a beginner that i could check out? :)

The Knee & Related Issue

I know knee injury is common for runners. When I told my x schoolmate (a MD) that i am into running, his spontaneous response was "habis lutut kau nanti". Since I have seen a lot of older ppl joining races and run strong, I guess he might be wrong and possibly trying to persuade me to do cycling instead (he started cycling when I started running). However since i encountered this knee issue last week, I need to dig more as to know more on such problem would at least equip myself on how to deal with the same in the future.

I guess i had this "ITBS" at my right knee from last sunday's run. The pain is slowly fading away after 2 days. The pain instensified after i got home that sunday and esp. time naik turun tangga. Will wait and rest until tomorrow and see whether i can do short easy distance run this weekend.

Since one of the treatments is "proper footwear", i am wondering whether i need to look around for a new pair specifically for my LSD/20k. I have to confess that I didnt do any homework when i bought my current running shoe since I assume any running shoe of popular brand (irregardless of model) would be suffice for my purpose. The main criteria then were price and "look".

I like my current shoe (Adidas Litestrike Eva, which is actually an upgrade from the previous running shoe) but it might not suitable for long run purposes. Previously i had this view that expensive shoe will not make a slow runner to be faster. I am still maintaining that view albeit with a slight variation, i.e. a suitable shoe (which is highly likely a more expensive one) would reduce the risk of injury, especially on the impact absoption aspect. I need to do some homework on this. Any recommedation from othe runners are most welcomed and appreciated.

I just cut and paste below the article on ITBS, for record purposes.

What is the iliotibial band?

Iliotibial band syndrome is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.

What is iliotibial band syndrome?

Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result.

What are the symptoms of iliotibial band syndrome?

As stated previously, the function of the iliotibial band is both to provide stability to the knee and to assist in flexion of the knee joint. When irritated, movement of the knee joint becomes painful. Usually the pain worsens with continued movement, and resolves with rest.

Why did I get iliotibial band syndrome?

People who suddenly increase their level of activity, such as runners who increase their mileage, often develop iliotibial band syndrome. Others who are prone to ITBS include individuals with mechanical problems of their gait such as people who overpronate, have leg length discrepancies, or are bow-legged.

What is the treatment for iliotibial band syndrome?

Treatment of ITBS begins with proper footwear, icing the area of pain, and a stretching routine. Limiting excessive training, resting for a period of time, and incorporating low-impact cross-training activities may also help. Anti-inflammatory medications may be prescribed by your doctor to help decrease the inflammatory response around the area of irritation. If these treatments do not solve the problem, working with a physical therapist to develop a more focused stretching and strengthening routine may help. Cortisone injection into the area of inflammation may also be attempted, usually after these other treatments fail. If all else fails, surgery is an option, but only in very rare circumstances.

NB Pacesetters 20k Run 2010 - A New Beginning

First I wish to record my thanks to Yimster, Syah, Shaq, Che, Diket n Haza for u guys' words of encouragement as well as those tips and advises. When i got up this morning at 3.40am, I had a feeling that this run would bury my Malakoff Run's nitemare. I didnt have a good sleep though i retired to bed quite early. Wife woke me up (she is doing her master course and due to all of her classes were at nite, she is having a bit of problem to sleep early after reaching home and that explains Y whe was still up at such ungodly hours this morning). For today's run, i decided to experiment a bit on my breakfast menu. Asked wife to prepare rice porridge with a bit of veggie. I prefer a hot meal for my breakfast this time around. I think the meal was Ok, neither too heavy nor too light.

Reached Bkt Aman around 5.10 am. Whilst waiting for fajr prayer, i decided to do my warm-up at the car park. Just like the other runners who performed fajr prayer at Masjid Bkt Aman, I need to run to Padang Merbuk for the gun-off.

My game plan for the run was pretty simple. Mind my own business and keep to my pace. I didnt set any ambitious target in d first place. The primary objective was to finish the run with a doable pace (I have to take into account the hills) and hopefully i could finish within the qualifying time.

I am very pleased to tell u guys that i managed to keep to my game plan from the start to the finish. Never exert myself too much at any point of the run. Infact I have to thank Haza as she was my unofficial pacesetters at km13-14 :-) (without her knowledge ok). But starting frm KM14 something, I felt a slight pain at my right knee. I knew the cause and it was due to my own foolishness. On my last training round, for no logical and sensible reason, I sprinted on the last 200 meters downhill to Padang Merbuk. Though i did feel a slight pain at my right knee, i think i had fully recovered with the 3 days rest prior to the race day.

The pain started to effect my run at the last hill climb before exiting to jn Mahameru. I dont think i have any other viable option except reducing my pace. With more than 70% of the distance covered i would not let the pain destroyed this self redeeming run!

Not to make the pain becoming worst, i took a brief walk break but determined to run all d way to d finish line once i reached d downhill to Jln Mahameru. Thank god, with a snail pace, i attacked the Wisma Tani Hill and by the time i turned to attack (again with a snail pace) the Istana Selangor Hill, I already know that i could beat the qualifying time. The downhill run to the finish line was such an enjoyable moment and when i cross d finishing line, i put up my hand in joy for finishing in................2 hrs 27 mins (handtimed).

I know its a so so timing for a maiden 20k but the priceless part of this run is that I managed to get back myself esteem of being a runner.......a snail pace runner.

Waiting for Sunday to Come

Yesterday and the day before, I did a 5.4km run after office. Since I'd never done my run anywhere near the Tugu Hill (all this while i only run at the lake garden if i wish to do my run after office hour), i decided to make my round there. At least i could familiarise myself a bit with Tugu Hill route, which all runners of all categories need to pass twice this sunday.

Run at an easy pace since hard training at this point would only expose myself to injury. I believe the Tugu Hill is about similar height with the Carcosa Hill albeit with a longer distance. I followed the race route (i.e. starting at padang merbuk), went up the tugu hill, run down along jalan parlimen to Bank Negara, running up Jalan Dato' Onn but then turned back to Padang Merbuk via the junction on the ascending part to the Tugu Hill.

I will not exert myself on physical activities until sunday. Hope everything will be ok for a slow/easy (less pain) run this coming sunday.

Cheers!!!

Cold Feet.......

I hate to admit it but yeah, i am having a cold feet to run in the NB 20km this coming sunday. I think i trained better for the previous running event though this will be my maiden 20k. I acknowledged that i am a slow runner but still i did put a modest personal target in every run i participated. My confidence level however hits its lowest after the Malakoff run and i should blame mysef for over estimating my own physical limitation.

The story is this, 2 days before the malakof run, i had a "mini family weekend outing" with 4 other neighbours in PD. Malakoff run had always been in my diary and i dont want to give it a miss. Becoz of that i made a compromise, with my self and my other half. I will drive back to shah alam saturday nite, run the next morning and then drive back to PD, pick up my family, check out and drop by at wife's relative home in Nilai on the way back to Shah Alam. Seems a good plan, a win-win arrangement, so i thought.

The result - a resounding success of the "mini family weekend outing" but a disaster for my run. I reached home around 11 pm that saturday nite after having a full day of family day activities...beach soccer, tug of war, and few other sukaneka types, not counting 2 full days of rushing here n there making sure the family outing went smoothly. Though i thought I could take the challenge the nexy day, my body violently refused to cooperate. I had a body ache when i woke up at 4.30 am. At the start venue I had a last minute "big toilet call" 20 mins before gun-off though i settled that particular business earlier be4 fajr prayer at Damansara Height's mosque (Note- luckily after searching high n low for a "vacant unit", which was of course an exercise of futility, the urge disappeared 3 minutes before the gun-off). With no warm-up and leg feeling like a jelly, i struggled almost immediately after gun-off and the first steep climb run near SC didnt help the condition either. I finished with a bad timing and i was so frustrated. I felt i had wasted all my training hours that i had logged in for this run.

I did recover from those down period but with the dented confidence, mentally i have been doubting my self of doing my first 20k quite soon after the bitter malakoff xperience. I only did 4 runs (with 2 LSD) after malakoff and pray that whatever mental strenght that i have will push me to finish the race within the qualifying time, Insyallah.

On a ligher note, at least the NB 20k will be my LDS training for my planned first 1/2 marathon race this year. See u guys at Padang Merbok this sunday and lets us conquer the hillsssss!