Post run stretches

I began to do post run stretches after I read Running Well by S. Murphy and S. Connors, for SD marathon training. They are very effective in removing muscle stress and injury prevention, especially after a hard workout. I'v accumulated injury free mailage up to 750+km since then. And had my right ankle sprain recovered after 3 monthes exercise.
These static streches could be performe right after a hard workout, or just after a easy run. Do make sure the muscles are warmed up or you will get hurt. Never do them before a run.  Each stretch needs to be held for 20~30sec, and perform 2~3 repetitions per side. The sequence is adjustable and some poses are ommitable according to one's current body condition. During the exercise, breathe freely to make them aerobic. Or just adopt the rythem as you do in Yoga. Any way, they all look similar.

1. Gluteus Maximus stretch

This pic illustrates right Gluteus stretching. Right leg behind left knee, pull left knee towards chest. Hold, feel the butt and hamstring heated instead of pain and strain, release. Do repetition and change side. This stretch is very useful to remove hip pain after a long run or a speed work.

2. Hip flexor stretch

This pic illustrates left Gluteus stretching. Left leg step out and knee forward. Right leg kneeling, pelvis neutral. Upper body inclines forward to force left side hip and quads to tretch. Hold, , release. Do repetition and change side. To make it harder, the angle between to two thigh might be expand from 90deg to 135deg.

3. Hamstring and lower back stretch

This is a Yoga pose and the illustration is left side. Bend down and hold left toe to make stretch deeper. Hold, release. Do repetition and change side. If the body is flexible enough, the knee could be touched by chin.



4. Abductor stretch

This is also a Yoga pose and stretches the inner abductor. Hold the toes an bend down. Hold, release. Do repetition and no side to change :) Toes could could be touched by head if the body is flexible enough. It also stretches the lower back as pose 3 does.

5. Kneeling Quads stretch

This pic illustrates right quads stretching. It is more effective than traditional one leg stand stretching because the knee ligaments are also involved. Be sure upper body straight and try to pull backward to make feel like a bow, pulling the foot. Hold, release. Do repetition and change side. Stronger quadriceps are very effective in knee injury prevention.

5. Calf stretch

These are common stretches done by every runner. The most critical part is lower calf stretch especially for barefeet runner who encounters more stress over the lower calf. If one's calf tight, must exercise bend knee stretch (lower pic) for lower calf. My right ankle sprain is due to lower calf/ ligament tight and deep pain came every time I passed 8km mark. I resloved the issue after 3 months exercise. Training has not beem impact.

6. Thomas stretch

The most effective and hard stretch for knee injury prevention. The pic illustrates left side stretch. Pull right knee backward to chest,while keep the left thigh flat, right leg vertical. Focus the pulling on knee and ITB. Hold, release. Do repetition and change side.

7. Lying Hamstring stretch

This pic illustrates right side stretching. Left leg flat, right leg vertical, pull right thigh toward chest. Hold, release. Do repetition and change side. It stretches  quads, and calf as well as hamstring.

8. Upper body stretch

This pic illustrates left side stretch. The upper body would be very stressful after a long run. This pose stretches shoulder,arm and lower back. Lay down, stretch out the arms vertical, right leg straight, bend and tilt right knee, pull the upper body to the right, keeping arm and shoulder stable. Hold, feel like electrical current pass through right should to the finger tips, release. Do repetition and change side.

The stretches improve the blood circulation in the muscles to remove lactate more efficiently after a hard workout. They also improve elascity of the ligaments for better injury prevention. As mentioned before, I now could perform 5 run in a row each week with a weekly milage of 70km, by simply adding 30min stretch after each key workout.

These pics were first published last week on my Sina Weibo. Thanks 丁卉ReAngel inspire me to post the pics, 禅那行者 for valuable inputs and Chinese translation, and 团小乌 for integarting the pics for better distributed in the web!

English and Chinese translations of some terms

Gluteus maximus, 臀大肌

Hip flexor，臀屈肌

Hamstring，腘绳肌

Plan adjusted: +2 base run + 1 x-training

I could not proceed with previous plan because it was based on "FIRST"(http://www.furman.edu/first/fmtp.htm)concept which substitute base runs with x-training. 3 key workout only could not improve my performance further, especially after I checked with a few veterans. Most of them recorded weekly milage no less than 80km. 3 key workout could hardly achieve weekly milage over 60km. 2 more base run are needed to compensate.
I have been sluggish in shoulder, back, quads, hamstrings during long run. To avoid to muscle balance, I feel compulsory to introduce x-training into the plan.
So beside previous 3 key runs, 2 base run will be run on Wednesday and Friday, x-training will be on Sunday, Monday take rest. Total 5 run + 1 x-training a week, looks more reasonable for marathon training.
I also adjust my target for the coming SD marathon: complete with a even pace of ~6:00 throughout the course, timing ~4:15.
https://spreadsheets.google.com/lv?key=0AkMRT5IA53NjdDVPWVMyVms0dUwzODJlekRsUVgzV3c&authkey=CPDQ6OwE&hl=en

2011 Sundown Marathon training plan

My training for first marathon was interupted by a serries of beginner's injuries, that restrained me building up milage. It is the real barrier for me to break sub-4.
To overcome this, I need a appropriate plan to build up my endurance without injury interuption.
1, my injury experience told me to arrange training and racing properly. I'll carefully choose racing for tune-up purpose only, major focus is Sun Down only.
2. I'll build up my weekly milage slowly, never exceeing 10%.
3. I figured out suitable target pace from Jack Daniels running formula, strictly implement in every of my run.
4. Weekly run will include 3 key work out, Tuesday run interval (>10k pace) to build up Vo2max, Thursday run Tempos to push Lactate Threshold,  and Saturday run LSD to build up endurance.
5. After several weeks, I found it also essential to increase base run other than 3 key work out, to improve my total fitness and milage. Or I will not exeed 60km per week.
6. I divided 22 weeks training into 4 phases referring to Matt Fitzgerald's training plan. 1~7 weeks are base phase, 8~11 are build 1, 12~15 are build 2, 16~19 are peak, last 3 weeks taper off.
7. I added static stretching after every key work out, even before LSD (after warm up). It is very effective in stress reduction and injury prevention. I could quickly recover from any work out in a day, so far. I'll introducing in next blog.
8. I'll do cross training redularly, especially core training. Because in the long run, I felt my back would gave up more easily than feet. And so does arms, it looks push ups are also needed.

OK, take a look at my training plan/log (white is plan and green is log). Wish I do sub-4 in the Sun Down!

Xterra Plazma Skin vs. Skins A400 compression long thights

Just ordered two compression long tights for my marathon training in the begining of this month. Xterra Plazma Skin from SGcompressionwear, and Skins A400 from Chain Reaction Cycles.

They all arrived 2 weeks later. The Skins I ordered is XS by online sizing chart, the feel is tight and perfectly fit. I ordered the smallest size (S) for Xterra because there is no sizing chart avalible, nor online information from Xterra official website. Fortunately, it also fitted me well, but not tight enough as Skins A400. They are generally same in size (so I guess Xterra is Asian size). Xterra sleeves are wider than Skins, and the material is thiner. That accounts for their difference in tightness. Both of them have 3D patterns. ButI found out only Skins was 3D cutting, Xterra's was just patterns. I was not supprise at the momnet because the Skins' price is 4x higher than Xterra. Xterra one was just a entry level comprehensive tights.

I'v tried Skin A400 in a 24k long run. It was tight and the support was amazing, especially in kness and ITB. The 3D cutting is great, every joint is free and muscle feel the support. I felt like to sprint when I was weraing it. I'v tried to control my pace but I still 10sec fast than before. And I could hold a steady running form & pace all along. I thought it not a bad idea to use it in stride improving training, beside hard run recovery. After run I did not feel the pain and soreness in the muscle, nor sweaty legs. Just great.

I'v tried Xterra Plazma Skin in a 8K cruise interval. It was so thin that I could not even feel its existance when I focused my run. It kept my leg cool all along the run. Despite the design, it still provide support to some extend. That is enought regarding its price.

Apendix: comparison table

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.

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...

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.