Shall I do another one? Sure, I still need to run into sub-4 as I promised to myself.
Sunday, December 5, 2010
My road to 42.195 -- Part 5. The finishing line
Some 20,000 runners gathered at Orchard rd. for a run. It took me 1hr to have my bag deposited. When rushed to startling line. The parade already moved and I could not find my category (<5hrs). And I also had not enough time to stretch and go to toilet. All mall were locked until I ran by Someset 313, it did save my life. It was only after 5k I ran out of slow parade and back to my designated pace. I'm already 10min late than usual. On the other hand it was a good warm ups. I hang on till 30km, when reached Marina bay barrage, the bare land and hot sun killed me, together with the strain. Half run half walk I struggled to the finish line at 4hrs57min38. Thanks the 5:00 pacer I met at Fulerton hotel, help me push to the end.
This is my first marathon, not so easy as expected, especially after 30km, when all the pain came, I even run with eye closed, trying to push the soul above my body, to feel less pain.
Shall I do another one? Sure, I still need to run into sub-4 as I promised to myself.
Shall I do another one? Sure, I still need to run into sub-4 as I promised to myself.
Thursday, December 2, 2010
My road to 42.195 -- Part 4. The milestones
Mar. 28, started regular run.
May 6, 1st running event took. JP Morgan corporate challenge. Run 5.6km at 32:46.
Jun 5, LSD reached 20km for the first time.
Jun. 13, Mizuno Mt. Faber Run 10km at 53:38.
Jul. 4, Race against Cancer, knee injury.
Aug. 3, start barefoot training.
Sept. 12, SBR&AHM half marathon finished in 1:56:40. Run with old fashioned shoes.
Sept. 18, 1st barefoot race, rank 3rd in NicorrettQuitters Run, 7.5km clocked 31:22.
Sept. 19, rank 11th in POSB run for kids, 8.5km clocked 38:45, injured right calf.
Oct. 10, Newton 30km Challenge finished in 2:52:51, right calf injury worsen.
Oct. 24, Nike city 10k finished 45:50, right foot MTSS.
Nov 5, LSD reached 38km, right foot MTSS worsen.
Nov 28, after 2 week rest, LSD10km in race pace, total mialge reach 985.7km. No run before Marathon.
Dec 5, My 1st Marathon, SCMS, also 1,000km milestone in my running life...
May 6, 1st running event took. JP Morgan corporate challenge. Run 5.6km at 32:46.
Jun 5, LSD reached 20km for the first time.
Jun. 13, Mizuno Mt. Faber Run 10km at 53:38.
Jul. 4, Race against Cancer, knee injury.
Aug. 3, start barefoot training.
Sept. 12, SBR&AHM half marathon finished in 1:56:40. Run with old fashioned shoes.
Sept. 18, 1st barefoot race, rank 3rd in NicorrettQuitters Run, 7.5km clocked 31:22.
Sept. 19, rank 11th in POSB run for kids, 8.5km clocked 38:45, injured right calf.
Oct. 10, Newton 30km Challenge finished in 2:52:51, right calf injury worsen.
Nov 28, after 2 week rest, LSD10km in race pace, total mialge reach 985.7km. No run before Marathon.
Dec 5, My 1st Marathon, SCMS, also 1,000km milestone in my running life...
Wednesday, December 1, 2010
My road to 42.195 -- Part 3. Growing pain
After the first few months' happy time. The problem came, right after I extending milage and speeding up my pace. I developed Runer's knee in my left knee. It was getting worse, the pain hauted even after a short run like 5km. I kept on running through it and iced after run, it did not getting any better. And in mid of July, right after Race Against Cancer, I hit the wall at 24km and my legs gave up. I thought I could not extend the milage anymore,but there was still enough time for the coming Singapore Bay Run & Army Half Marathon and year end Standard Chartered Marathon Singapore (SCMS). I decided to taper off and cure the injury before it becoming chonicle disease.
Again, I searched internet and library, for the running injury. I visited Dr. Pribut's website and followed the instruction to cut off the hill session and add side stretch to my warm up and post run cool down. And did follow R I C E (rest, ice, compression, elevation) rule. It did make me better but I was doubting about my running technique, especially feet striking pattern. A lot of people were talking about natural running form against heel striking with modern cusioned shoes. People attribute the knee injury to the heel striking. And fore foot or mid foot striking were capable of knee injury prevention. I got a lot information from a book called Run For Life. It was comprehensive enough of cinvincing me to switch to fore/mid foot striking. Had not been even going through Born To Run, I put myself into barefoot run. Especially when I happened read one of my colleague's (Barefoot Pua) blog, barefoot runner's running story. I did my first barefoot run a few weeks after my tapering for knee injury. It was nothing but a little bit strain in calves, like many bare footer's experience, more easier than imagination. The following weeks I trained with barefoot at least two times per-week. But I only tried one LSD with bare boot, the east side run with SG runners forummers. My soles ended up with blisters owing to hilly terrain and bad road condition.
I kept on barefoot training and tried to landed with fore or middle foot. It did cure my knee pain and soon, before Singapore Bay Run & Army Half Marathon. I was totally free of knee injury. To reducing sole hurts, I also tryied old fashioned running shoes I bought from China. I worth only RMB20 (S$4) a pair. They weighted <400g and equivalent to mid-weighted training shoes. The sole is flexible and the sense of ground touching is great! I even raced with them in Army Half Marathon after tried run with 2 LSDs >20km. Later I even boasted to my wife that I needed not bought Vibram Five Fingers and saved 200 bulks and my running hobbie was costless. I was very happy to be freed from knee injury and indulged myself to this barefoot and minimalist running life. I even did one short distance race (Nicorettquitters Run, 7.5km) with barefoot and ranked 3rd.
I was too optimistic about the barefoot run. So that my race schedule is full in Sept and Oct. I took 3 races in Sept and 2 races in Oct. Ranged from 7.5km to 30km, two of them were in same weekend! And during that period I was still inceasing milage for year end Marathon. Finanlly my right leg injured. I though it began after high intensity run in Sept. I finished half marathon on Sept. 12. And then run into 7.5k race on Sept 18, 8.5k race on Sept 19. I was rewarded right calf strain beside a broze trophy. It got worse after Newton 30k run, the following week LSD I developed ankle pain after 9km mark. I'v run through it and took it to next week's Nike 10k. Latter it got even worse and I try to sustained another 2 weeks, before my tapering week. I could do no tapering because I was totally disable to run. I even limped to work. I did checked Dr. Pribut's web and found my problem to be MTSS (medial tibial stress syndrome).
Actually barefoot is not panacea. When I sit down and look back my running history, I find it outcame from my running progress. First, In the first 10 weeks, my weekly milage increased by 170%, from 16.8km to 45.5km, 17% increase per week (much higher than recommended <10%). That stressed my left leg runner's knee. Second, I boosted my tempo pace from 7.1min/km to 4.8min/km (by 48%) in first three months. Following three month training totally with barefoot + thin sole running shoes with peak speed as high as ~4min/km, and continous extended LSD distance as long as 38km. My weakest point, right heel, ankle and calf, gave up at last. Some expert said injury was cause by muscle imbalance. That is true. There is always weak point in one's body, it could be hiding behind when he run leisurely, without stress. They will come out as distance and speed increases, and stress accumulates.
Some one blame the injury to the muscle imbalance. I should blame my ambition. I injured because my physical and mind imbalance. I need take it slow and build up my fitness before I engaging to a longer or faster endurance run. If I could not control myself, I' could injure myself again and again, and end up with giving up running at last.
3 days before SCMS, my MTSS is almost recoverd after ~1month rest. It should be a new start to know my limit and let me set another goal and plan for next year Sundown Marathon.
Again, I searched internet and library, for the running injury. I visited Dr. Pribut's website and followed the instruction to cut off the hill session and add side stretch to my warm up and post run cool down. And did follow R I C E (rest, ice, compression, elevation) rule. It did make me better but I was doubting about my running technique, especially feet striking pattern. A lot of people were talking about natural running form against heel striking with modern cusioned shoes. People attribute the knee injury to the heel striking. And fore foot or mid foot striking were capable of knee injury prevention. I got a lot information from a book called Run For Life. It was comprehensive enough of cinvincing me to switch to fore/mid foot striking. Had not been even going through Born To Run, I put myself into barefoot run. Especially when I happened read one of my colleague's (Barefoot Pua) blog, barefoot runner's running story. I did my first barefoot run a few weeks after my tapering for knee injury. It was nothing but a little bit strain in calves, like many bare footer's experience, more easier than imagination. The following weeks I trained with barefoot at least two times per-week. But I only tried one LSD with bare boot, the east side run with SG runners forummers. My soles ended up with blisters owing to hilly terrain and bad road condition.
I kept on barefoot training and tried to landed with fore or middle foot. It did cure my knee pain and soon, before Singapore Bay Run & Army Half Marathon. I was totally free of knee injury. To reducing sole hurts, I also tryied old fashioned running shoes I bought from China. I worth only RMB20 (S$4) a pair. They weighted <400g and equivalent to mid-weighted training shoes. The sole is flexible and the sense of ground touching is great! I even raced with them in Army Half Marathon after tried run with 2 LSDs >20km. Later I even boasted to my wife that I needed not bought Vibram Five Fingers and saved 200 bulks and my running hobbie was costless. I was very happy to be freed from knee injury and indulged myself to this barefoot and minimalist running life. I even did one short distance race (Nicorettquitters Run, 7.5km) with barefoot and ranked 3rd.
I was too optimistic about the barefoot run. So that my race schedule is full in Sept and Oct. I took 3 races in Sept and 2 races in Oct. Ranged from 7.5km to 30km, two of them were in same weekend! And during that period I was still inceasing milage for year end Marathon. Finanlly my right leg injured. I though it began after high intensity run in Sept. I finished half marathon on Sept. 12. And then run into 7.5k race on Sept 18, 8.5k race on Sept 19. I was rewarded right calf strain beside a broze trophy. It got worse after Newton 30k run, the following week LSD I developed ankle pain after 9km mark. I'v run through it and took it to next week's Nike 10k. Latter it got even worse and I try to sustained another 2 weeks, before my tapering week. I could do no tapering because I was totally disable to run. I even limped to work. I did checked Dr. Pribut's web and found my problem to be MTSS (medial tibial stress syndrome).
Actually barefoot is not panacea. When I sit down and look back my running history, I find it outcame from my running progress. First, In the first 10 weeks, my weekly milage increased by 170%, from 16.8km to 45.5km, 17% increase per week (much higher than recommended <10%). That stressed my left leg runner's knee. Second, I boosted my tempo pace from 7.1min/km to 4.8min/km (by 48%) in first three months. Following three month training totally with barefoot + thin sole running shoes with peak speed as high as ~4min/km, and continous extended LSD distance as long as 38km. My weakest point, right heel, ankle and calf, gave up at last. Some expert said injury was cause by muscle imbalance. That is true. There is always weak point in one's body, it could be hiding behind when he run leisurely, without stress. They will come out as distance and speed increases, and stress accumulates.
Some one blame the injury to the muscle imbalance. I should blame my ambition. I injured because my physical and mind imbalance. I need take it slow and build up my fitness before I engaging to a longer or faster endurance run. If I could not control myself, I' could injure myself again and again, and end up with giving up running at last.
3 days before SCMS, my MTSS is almost recoverd after ~1month rest. It should be a new start to know my limit and let me set another goal and plan for next year Sundown Marathon.
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