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!

Standard Chartered Kuala Lumpur International Marathon (SCKLIM) 2009 - 10k Run (Flash Back 2)

Tell u the truth, i dun know what to expect on d race day. With my almost zero knowledge and xperience, i just got the tips from the booklet that was provided in d race kit, which was minimal. But one thing for sure, I was caught in the pre-race excitement in the infamous chaotic race kit collection that friday. Chaotic as it was, I partly enjoyed the scene. Though had to que for more than 1 hr under the hot afternoon sun after jumaat prayer, it thrilled me to see fellow participants (i dare not call my self a runner then) esp d gals (hahaha Dun label me as abg miang OK).

True to what the booklet said, i could not sleep well that nite. Since I know parking my car would be a problem, I planned to go out early and park plus perform by subuh prayer at masjid negara and I did just that the next morning. So far so good. No rush.

Met with Fariz at Dataran Merdeka but did not find Gies around. Walked around...tgk-tgk org lagik and then do my stretching (but no warm-up, which now i know is wrong). Bumped into few frens and clients. Dun know they are all into running as well.

With the adrenaline n excitement at their peak, we were gunned off. Me n Fariz started at d back and we took nearly 4 minutes to hit the timing mat. As expected, a newbie like me easily sucked up with the pace of faster runners. I think I started with a "comfortably hard" pace (now i know its called a tempo run) which I shud not. It would only be a matter of time that I would slow down, stop and walk and that happened at km 3.5. Looking back, the first half of d course is pretty flat but true to my fitness level then, from that point I did the run/walk routine and was overtaken, like no body's business by all type of ppl, young, fat, skinny, guys, gals, mak cik, pakcik and atuk!!!! (a guy who looks like in his 70s did overtake me). Something is really wrong with me, i haplessly told myself!!!! I walked through out the hill portion of Jalan Sultan Salahuddin with the plan of reserving my energy to run all d way to the finish line. Hahahaha what a joke. Yes i did run the downhill but after reaching City Hall building at Jln Raja Laut, I gave up. Just could not pushed my self anymore. Looked at my watch and finishing in 90 mins seems impossible now. I knew Fariz and Gies were in front and i did prepare myself with the prospect of facing the humility of not finishing in time. I really felt that I was a failure and regreted to participate in the first place!

By then the target was to finish the run. Continued with my mostly walk with jog routine until i made the turn to Jln TAR. One thing is I was extremly familiar with that area since my office is somewhere near there. Looking at my watch, I have about 10 mins left n suddenly my mind told my body to give it a try and try i did. With whatever energy left I run non stop to dataran merdeka though the urge was so strong to stop, and there I was, finishing the run in the nick of time.....86 mins. Hahaha..i did it, dun really give a dem about the timing. I will get my finisher's medal and cert, that were all i cared about at that moment.

Then it hit me, the thing is I did not compete with other runners but my self! That is what this running thing is all about. Challenging urself. Do what u think u cannot do before n getting satisfaction from it though u finished in the back pack.

Without me realising it then, I started feeling envious of those runners with the blue (1/2) and green (full) bips who i saw around. Those bips were like a badge of honour for runners. But the real wake up call occured before i left for home.

There were 3 very ordinary looking guys (in their mid 40s) who came in a car parked beside mine at masjid negara. I know they were runners in SCKLIM. Out of courtesy i asked one guy "abg tadi lari ker?" He answered in affirmative. "Lari category mana?" i asked. "Half marathon", he responded. It was rather an unexpected answer. "Timing abg macam mana?" I asked further. "2 jam 10 min camtu", he told me. There was I, thinking that finishing 10k was such a great achievement but being humbled by this unpretentious guys. I was further humbled when he told me that a couple of their frens were doing full marathon and all of them are from geng surau seksyen 7, shah alam. His parting words were "elok kita org islam masuk aktiviti macam ini. Islam mmg suruh kita jaga kesihatan". I thanked him for that piece of advise.

These ppl reminds me that fitness wise, i am nothing! All this while i had been neglecting and abusing my body. Infact i had my cigarette after my breakfast with Fariz! Thats it! Enough of giving excuses. I will start running..................irregardless of how slow that run will be.

Standard Chartered Kuala Lumpur International Marathon 2009 (SCKLIM 09)- 10k Run (Flash Back 1)

How it Started

It all started one day, sometimes in late may 2009. I was at home, around 6pm something. I went straight home from a mtg with a client. No point going back to my office if I have to spend 1 hr in the KL evening hour rush. Got a call at my mobile. Gosh! i dreaded calls at this hour, hate it when a client wants me to look at some document on an urgent basis and to revert to him/her ASAP as he/she needs to present it to the Board meeting the next day etc..etc. U know at the end of the day, I was just being a victim of somebody's poor time management but i accept it as my job hazard though I will not entertain a "bad pay master". Pls wait for tomorrow ok!

The call was from Fariz, my office mate. "Hey, aku dgn Gies (another office mate) nak register StanChart 10k run. Kau nak join sekali?" "Bila event tu", I asked him. "27 June", he replied, "sebulan lebih lagi, sempat training" he added. Hmm, 10k, that is far, very far i told myself but hantam saja lah, at least its for fun and with that in mind i confirmed my participation "Hmm...ok kot. Orait, i'll join u guys". "I passed u the form later" he said before ended the call.

After that i kept thinking. The longest distance that i'd ever ran for the past 3 years is 3.6 km (9 laps of the 400m running track at padang sultan sulaiman, Klang). That was the best that I could do! infact my most recent run (which was 2 weeks back, i only did 3 km around my neighbourhood and i ran really slow just to get to that distance). How on earth could i run 10k. This is crazy. Its Ok, i consoled myself, Fariz said we got 1 month to train, shud be orait then. At that point, for a totally ignorant ppl like me on the "science of running", the term "training", at least in my mind, is my once a week run (during weekend) where I will try to put whatever xtra km that i could in that run. Hahahaha, what a wishful thinking.

Fast forward, 2 weeks went by and i only did one run for a pathetic 3 km. Seems that I'd perfectly trained my body to run up to that distance only! Up until 2 weeks before the race day, my mind was occupied by all sort of things except running. My schedule was tight and I was bogged down with works and works and works. I told myself that I will tell Fariz and Gies that I would give SCKLIM 2009 a pass, that I am perfectly happy with my once a week/fortnight 3km run until Gies came to my room one evening and asked me, "kau dah training ker?". I answered, nope, not really. I told him that i may not turn up on the race day. He sort of scolded me and said to the effect of just do it. He told me that he did a time trial for 10k at FRIM the recent weekend and managed to finish well within qualifying time. Yes, for your info, our target is just to finish within the qualifying time, of course secretly i suspected my frens were targetting to do better than that. That fired me up a bit and I then told myself that i will make sure that i'll do my run at Kiara Park the coming weekend. Fariz told me the distance of the smaller loop is 1.2km.

Came saturday, i went to Kiara Park in the evening. It was my first time there and saw a crowd of runners doing their chores and i suspected that quite a number of them were preparing for the SCKLIM. After a bit of stretching, I started my run, i think a bit over pace at my then fitness level as I was huffing and puffing by my 2 1/2 loop, i.e. 3km! Stopped and walked and continued my run at the starting point of my third loop and managed to finish the loop but stopped and walked at the ascending part of the subsequent loop and ran at the descending portions until i finished 8 1/2 loops, i.e. 10km around 87 minutes. I wished i could do better and decided that i will run again the next day.

The next day, about same time, i brought along my entire family to Kiara Park. One good thing about Kiara Park is that it has a small stream running through. At least the kids can enjoy themselves playing in the stream whilst i do my run. I made sure I ran at the correct pace this time and I managed to run non-stop for about 3.8km but after that I started my run/walk routine as the day before. The result, 10k in about 85 mins. Not much improvement from the day before but i started to believe that to finish 10k in 90 mins is doable, and hopefully the adrenaline and the excitement on the race day will push me to the finish line in time.....hopefully.

6 days before race day, on wednesday i decided to do my final run at Kiara Park. Left office earlier and reached Kiara Park around 5.30 pm but minutes later the wheather turned awry and there u go, a heavy down pour! Patiently waited and at 6.45pm i started my run once the rain turned into a drizzle. Completed 4 loops (4.8km) and I stopped once I heard the azan maghrib from Taman Tun mosque.

The next day, I accidently noticed in the SCKLIM website that the distance of the smaller loop at Kiara Park is only 1.1km. That translates my 10km during my time trial run to be off about nearly 1km! The news dented my confidence a bit but then I told myself that finishing in 90 mins is still doable if i pushed myself enuf during the race. I then waited for that day to come.

Next Entry- The Race Day