Training report: Long Slow Distance and training week 5

Compared to usual training program to have the Long Slow Distance during the weekend, the Hanson Marathon Method used a Long run for the weekend. The long run improves the anaerobic threshold by running slightly slower than your target marathon pace. I haven’t done any LSD since I started with the Hanson Marathon Method. With the higher target set now (68km race), I think I need some of these extra-long distance training. I am glad that MURA organized this as one of the Titi race practice for those participated in Titi50, 100 or 200. Some adjustment needed to include the LSD, I moved the long run to Saturday, and planned only sightseeing pace for the LSD.

Overall, the training week went well. The speed work at 5min/km pace is very manageable, the body is getting back its movement for the 5:40min/km target pace. Some fine tuning still needed to make sure I didn’t drifted to faster pace (in the early stage of the race) or slower pace (towards the end stage of the race). The Saturday long run plus Sunday LSD gave the best opportunity to test out how the body responded at the end stage of the race. As the weekly mileage went above 80km, the body should give me some similar response that I will get at the final 5km of a full marathon. So, my plan for the LSD was simple. Goes by sightseeing pace, and try to push at the final stage to see how far I can go.

The LSD started at 5:45am, the cold breeze, clear sky with sufficient moonlight bring back the great memory of the Titi50 2014. I actually ran up the Bukit Hantu (slow pace around 8-9min/km over the climb), but again ran with the similar speed descending. The route is very familiar and I got Fong ran with me most of the time. Chitchatted and exchanged some running info, we reached the u-turn point at the CP2. Waited a while for the rest, took a group photo and we heading back to the restaurant. Most of the time we maintained a comfortable 6.5-7min/km pace, and we decided to walk up to Bukit Hantu this time. At the peak, we slowly restart the engine to run. But my descending pace was really slow and I had to ask Fong to go ahead. Finally, the route is almost flat and I decided I needed some training on descending. I ramped up the engine and up my pace. The final 5km was done in 5:40-5:50min/km pace. I think I overcome by paradigm of slow descending, but more similar training needed. And the body responded very well on the push, which gave me lots of confident to chase my speed on the coming race. 

Day	Program	Done	Remark
Mon	Easy 9.7km	4km
Tue	Speed 5x 1000m	Speed 5x 1000m	All repeats paced around 5min/km
Wed	Rest	Rest
Thu	Tempo 9.7km	9km	Only 8km in tempo pace
Fri	Easy 11.3km	9km
Sat	Easy 9.7km	17km	Long ran pace @ 6.1min/km
Sun	Long 16.1km	29km	LSD @ Hulu Langat 29km
Total Done		85km

The right ankle seems to be ok now. Only minor swollen after some hard training and its survived the 29km LSD without getting worst. I shifted my treatment from weekend to Tuesday after work. It suits my rest time in my training plan. I felt great and optimistic on archiving my sub-4 target in coming Seoul International Marathon. The only huddle now was the food for Chinese New Year J

Next week, CNY week, but training must go on. Some running will be done in Ipoh. 33 days until the big day and I am excited.

Back in action and my refinement of training plan

The injury treatment caused some down time in my training program. I was only trained like less than 40% planned mileages in for the past 2 months. With some help of the acupuncture, I am back in action. There are still some mild issue on the right ankle with PF, I am going to continue the acupuncture treatment for another few more week and hopefully it will be cured.

Now, with only slightly more and a month left until the SIM, it will be unrealistic to still aim for a 330 FM. I need to adjust my training plan with a slower target time. Also, the Challenge 68 in slightly further down the route, I will need to put up some mileages specified for this race with 1900m elevation climb and 1.62x of the FM distances. As I am now very comfortable to the 400 FM training plan, my adjustment are concentrated to get myself ready to the complete the 68km with the 5:40min/km pace, and complete it with less than 7 hours. This will also enable me to complete SIM around 4 hours. The key challenge now will be how to stay injury free (and stay on the recovery curve from what I am currently suffered).

I started in midway of the new training plan, after a week of slow restart, I will straight jump into the week 5 of typical Hansons Marathon Method program (with 5x 1000km speed intervals). I completed that speed intervals this morning, and I still had the great feeling about the training pace in this plan. After all, I spent about 8 months working in this training regime last year before SCKLM 2014. I think as long as I stay injury free, and the cold weather in Seoul will help me to score another PB (being closer to 400 or even below it). Other key adjustment was increase the length of all Strength Intervals and tempo runs which scheduled after the SIM, plus some back to back 20-25km for most of the long run towards the 68km race.

Finally, I got my running sunglasses. I run with spec and don’t use contact lens, hence it was never consider as one of the essential running gear. But I am going to do more UltraMarathon and it will be great help to reduce the mental stress incurred with running under the hot sun. Anyway, as I usually run early morning, and most of the Malaysia race started early to avoid the heat, I need something slightly special. Wife got me a Rudy Project Impact X2 as Christmas gift. It came with a pair of photochromic lenses that change with UV light. I tested it out for my morning run on yesterday (5am), today (7am), plus some driving around. The lenses are clear enough for the morning run, and dark enough for driving under the hot sun. It will be under full test this Sunday as I plan to join the 30km LSD organized by MURA at Titi50 route. May be I will write out a review after that (put too many promise on gears review, but never materialized).

That’s for now, happy running.

Look back 2014 & welcome 2015

The 2014 ended with an injury. Not really a new injury thought. The right foot was suffering with plantar fasciitis since mid of the year. I didn’t seek out for any treatment because from the reading, I knew that the situation is difficult to treat and I can only relief it by stretching it. During this period of time, I still scored my PB in FM (4:08:30 in SCKLM), 10K (49:16 in CICM) and unofficially sub 2 three times in HM distances.

2014 total mileage of 2389km

As a whole, 2014 was a great year in my running career, with all 2014 running target accomplished. Followed a great training plan, achieved the speed and the distances that I can only dreamed of previously. I started to dream even bigger target, to achieve 330 in FM, and in the hindsight, it will be my indicator if I could continue to pursue an even faster FM, for example, 310 for the Boston Qualifying timing.

After I completed APBIM, I took up the 330 training immediately. The PF issue was bearable back then. But after 3 weeks into the demanding 330 program, the ankle started swollen after every run, but recovered on time for the next day training. Still can continue cause of not pain, but I decided to stop for 2 weeks in conjunction of my business / family travel. The break didn’t result any progress on recovery hence I decided to seek for some help. The ultra-lady Fujii introduced Tony Wang who working in a Chinese traditional treatment center in Taman Mayang. Tony is an ultra-runner too. Visited Tony last Sunday and this is what I got at the end of the session.

The right ankle was wrapped with some Chinese traditional medicine after the acupuncture session. Need to off for 3 weeks hence my first DNS (did not start) race will be awarded to Dragon Back 2015. Still not very sure about the effectiveness of the treatment, but the PF issue is at ease at least for this morning. Hopefully it will work and I can continue my training plan by end January. It will be a scaled back plan compared to the aggressive 330.

As usual, I will plan my target in order to welcome 2015. Like 2014, I will only race in few events.

1. Complete a sub 4 marathon.

2. Complete an official sub 2 half marathon.

3. Reduce the weight to 63kg.

The rest will be having fun in training and may be in some selected races.

Of course, these will be fun if only the injury recovered.

Wish all my runners friend a safe and injury free running year ahead.

Training report: Seoul International Marathon and training week 3

The highlight of training week 3 is the start of the tempo run and the long run. If you compared to the usual training program, Hanson method used slightly difference terms in this two key workout. In short, tempo run will be practicing targeted marathon pace, and long run is working on anaerobic threshold.

I was doing fine in week 3. The speed repeats completed without too much of issue with all 8x done faster than 4.5min/km pace. Anyway, I wasn’t able to complete the planned tempo run and long run. I only managed to hold up that pace for part of the planned distances. The pace was selected at 5min/km and 5.4min/km respectively. Not a very fast pace but it will still hurt if doing it for long enough. I am not very worry about this cause it is normal when you aimed to take down a pace that obviously beyond your existing capacity. The body just need time and practice to getting used to the pace and intensity. Like how it handles in the previous program. If it’s ok to take the pace, it will slowly ease into it. If it’s not ok to take the pace, it will show some sign to tell me to stop the abuse. I just need to listen closely to my body now.

Day	Program	Done	Remark
Mon	Easy 9.7km	10km
Tue	Speed 8x 600m	Speed 8x 600m	All repeats faster than 4.5min/km
Wed	Rest	Rest
Thu	Tempo 9.7km	10km	Only 5km in tempo pace
Fri	Easy 11.3km	8km
Sat	Easy 9.7km	10km
Sun	Long 16.1km	16km	Only 9km in long run pace
Total Done		67km	Right ankle & PF issue

The right ankle seems to have some pain from the tempo run last week. I suspect that is a PF issue. The intensity of the training is taken its toll on the body. Calves felt tights most of the time and I had a hard time to loosen them in my every night stretching. Anyway the training intensity in the coming weeks will be reduced as I will be traveling from this Thursday onwards. I plan to continue with the 6 days training but change all into 10km easy run. Hopefully I can still maintain the momentum during my trip.

Today the long waited Seoul International Marathon registration has started. The fees increased to USD50 but still one of the most affordable IAAF GOLD label marathon. Flat course with 10-15degC weather are the big plus if you are chasing your PB. Furthermore, you will finish the marathon like a champion after the final lap inside the Jamsil Olympic Stadium (for 1988 Olympic Game). Click the picture below to the official website.

Project Sub 4

I had this plan in mind since I was injured in early January. I saw the benefit of the structural and demanding training program, and I wanted more! The feeling of able to run faster from race to race is fantastic! And I started to wonder what will be my finishing time if I concentrated to only full marathon training. It seems to be a big leap because my PB marathon was done with 4:59’57” in Munich, and I wish to shed 60 minutes from my PB. But after following thru the training program for 3 months, I achieved 3 PB in 3 races (10k, 21k and 25k) with each race completed without burning out. Hence it seems to be very natural to aim high, provided I completed the whole 18 weeks program faithfully.

Aim to finish with sub 4 hours, like a superman :)  (photo from internet)

The key learning from the injury was played too hard and too many races between the high mileages training program. With the high intensity training program (70-90km per week), the body don’t have enough time to recover between races. I crashed after completed a training month with 318km recorded training mileage. First thing that get between me and the training program will be races. So I made a decision to not register or running any new races until my target race: SCKLM (registered Kuala Kangsar 15k, so I will still go for it).

The plan is, after Titi50, I will restart the 18 weeks training program with 4.5 hours FM target time. Round one will finish around June. Then I will continue with another 18 weeks program with 4 hours FM target time. This will help to condition the body to high mileages training, and workout the pace for sub 4 marathon. Anyway, my work demanded more travels this year. I will need to deal with that so lots of training will be expected over the treadmill. Apart from the travels, the most challenging part for this plan will be no clicking on those races registration.

There will be less race report posts in this blog, but I will sure update regularly on my training progress here. Wish me luck.

Injury Update

I wished the last bar were from running, but all those 144km were did on a bicycle

For the longest time since I recording my running activities, I was not running for 2 weeks. Tried 2 times test run (last Wednesday and today) but the injured foot don't seem to fully recovered. After many reflection, I can more or less pin point the causes of this injury - over trained.

I am following the Hanson Marathon Method beginner training program since November 2013. The weekly mileage was ramp up to 85km when I was injured. I can't blame the mileages for my injury, and I only got myself to blame for. Why? The intensity of the training. My target marathon time was set to 4.5hours, hence I should follow the relevant target pace for all types of trainings in the schedule. My problem, not following the plan and not recognize my limit! All my training pace was at least 30sec faster than the target pace and that went to the extreme especially in the race. Example in MPIB, it was my 26km long run day with target pace 6:51min/km, but I was doing 5:40min/km for the 12km route, right after my 14km warming up. Both pace and mileages went up and tear down my body and resulted this injury.

The injury hinder my training for my first 50k Ultra. Out of running for 2 weeks (maybe more) will definitely undone some of the fitness level I gained. For now I can only depends on cycling to maintain my basic fitness. Good thing is the weight maintained even though the training intensity went south, and this reconfirm my weight lost approach worked!

Key learning from this injury,

1. Build up slowly during training. If choose to follow a program, followed thru.
2. One or 2 races during the training program is ok, but avoid back to back,  and avoid any race if possible.
3. Listen to the body carefully especially at the peak of the training. Pushing over an uncomfortable feeling at the peak of the training program will cause serious damage.

How am I going to deal with Titi50 in less than a month? Well, I will have to let my foot healed completely before any serious running. Scale back my target accordingly and may be have a good 9 hours walking in Hulu Langat during the race. Anyway, I will start to mix my workout with brisk walking before and after. Aimed to rehabilitate my foot for running with those brisk walking/weight bearing exercise.

Look at the bright side, I am doing my secret training for 2014 PowerMan. May be I will join for difference type of fun if my cycling training coming out good.

Race Report: MPIB 2014

This was a simple short 12km race around double hills area and Padang Merbok. I love to run in that area, but with the raising crime rate and shortage of parking, I cut back my visit since 2013. Race will be a best opportunity for me to visit and run in this area comfortably. The training menu some how indicate a key long run of 26km on that day, hence I will need to start earlier to complete a 14km, then continue with the 12km race.

Started the day early around 5:10am and decided to park at the parking next to the Lake Garden Club house entrance. The area was still quiet and I was the 3rd car at the parking. Started in the Lake Garden loop and I only encounter 3 others runners. Later I found out part of the Lake Garden loop is under construction, may be this was the reason of less runners looping there. I too don’t like the looping, hence made the decision to heading out. Knowing that the race marshals will soon start to set up the route, I should have no problem to warm up on part of the race route. The warm-up took place from Jalan Parlimen – Jalan Sultan Salahhudin, about 4km each loop, and I did 2.5 loops (last loop cut short from Padang Merbok to Jalan Sultan Salhhudin). Total warm-up distance of 14km finished by 6:50am and felt great.

Towards the finish line, thanks Tey for the photo

After I changed to a dry vest and reached the starting line, the 12km Men category already flagged off, and the lady already lined up. I got no problem to start with Women category (over heard that Jamie said the lady whom started with the Men category will be disqualified, hopefully the guys were ok to start with the lady). The start line was packed, and the first climb rights after the start really slow me down (lots of lady started to walk...). Initially I was still ok to hold back my pace at relaxed 6.5min/km, but after dodging thru lots of obstacles, the fire built up. I decided to speed up after the climb, cruising with 5min/km pace at the descend part of Jalan Sultan Salahhudin, and started to caught few guys who started earlier. I kept the fire on and entered the Bukit Tunku area, completed the stretch with 5.4min/km pace. And I think I went bonked after climbed the incline of Jalan Sultan Salahhudin for the 3rd times. Pace dropped to about 6min/km, and finally finished the race in 1:09’15”.

 

I am happy to found another gear within. According to the training manual, the long run and the weekly mileages was designed to simulate the last 26km of a Marathon. If I could firm out the realisation of this new gear within to appear in all my races, I will be still pushing hard on the last session of the marathon towards the finish line, without crashed into the Wall.

Anyway, after few weeks of high mileages training, the body decided to login a complaint. The left foot suffered a syndrome that similar to extensor tendonitis. Need to slow down and have a day or two off from running.

Caught by Mohan during my post-run icing (while waiting the traffic jam to clear off)

Roll Away ITBS

I got my ITBS previously just before my first marathon 2 years ago. I was setting it at bay by mainly stretching and strengthening. That was my left leg. Recently (may be not too recent though), I got my right hip pain, which again is part of the ITB or some say connecting muscles issue. The nagging pains on the outer hip can only temporary ease by the stretching. I think this arise from my long hours of standing in the training class, and long hours of sitting in the office (keeping the same muscles stressed post for long hours).

Also, this may caused by my running form. My right side of the body is less flexible. Which in the running context, I normally used my right leg to propel forward (cause it is more stable due to less flexible) hence it worked harder and I really can’t blame it for having problem :P

 

The picture took from a very good article posted by Andy. I will say the picture actually reflecting my problem. I rectified partially during my first encounter with ITBS, but clearly there are some more works undone. More effort needed to adjust my running form. But meanwhile, I must first taking care the ITBS. Stretching and the strengthening exercises do provide some relief, but the nagging pain will still come back. Then I venture into roller.

The foam roller selling in the market is expensive (range from MYR90~200). I got the idea from Paul Liong (a barefoot master) and TriStupe to make my own first PVC 3” pipe roller. Tried few weeks and its help, but the PVC pipe is too soft and it start to deform into oval shape (make rolling difficult). Then I look into difference material.

1. The gray color pipe is the said 3” PVC pipe.

2. The white color pipe is a 2” PU pipe.

3. The blue color pipe is a 1” ABS pipe.

4. Form roller – “Iron TheFitBar”.

The item 1 – 3 are plastic water pipes from hardware shop, which only cost me less than MYR10 (sand paper included to round the cutting edge). Both PU and ABS are harder than PVC, and more suitable to work as roller. But they are not very common material in the market and you will need to pre-order for anything bigger than the 2” PU or 1” ABS pipe. Rolling the big muscles group like ITB or hip with smaller diameter roller take more skill and adding more stress to already stressful life. Hence I start to look for a marketed “proper” foam roller. Btw, the 1” ABS pipe is actually perfect for calves’ muscles rolling.

I came across the TheFitBar brand in Athletes Circles during early June. They are selling at MYR125 with discount in conjunction of SCKLM. So I bring it home but I didn’t seriously roll on it until after my India trip last week. The poor road condition in Mumbai and overnight flight back home made the nagging pain to unbearable level. And I started to roll on the FitBar on daily basis (10 minutes per day). After a week, the nagging pain still lingering, but at least I felt its start to easy up and perhaps it will cured if I continue rolling on it. Compared the FitBar with the other plastic water pipes, the rolling is easier on the big diameter (6”) and the foam is light weight but as hard as the ABS material. You may able to find some similar PS foam from the art or stationary supplier, but those are low density and soft.

If you suffered with ITBS, apart from the stretching and strengthening exercise, I will recommend that you get a foam roller and roll those big muscles groups regularly. Do you need to spend MYR125 for a FitBar or other similar marketed foam roller? Nope, the smaller diameter pipes will still perform the task (but you need to adjust and lower down your body further for the rolling). On the other note, don’t go for those softly padded foam rollers, if you are hardcore runner that needs to deal with your tight muscles regularly, get the hard surface. Yes it will be more painful to roll on the hard one, but the impact is also better.

Happy Rolling!

Barefoot Running Part II: The Preparation & Training

What you need before you start? Actually you don’t need anything to start with. Some said the adoption will be even better if you start as none runners. So, like how we start running in shoes, we do the walking first, and take it slowly.

I choose to start right after the PBIM so I won’t have any race to push for a long enough period of time. I substitute my usual morning run with barefoot walking for 1 week. Then I start brisk walking and slowly increase the distances, pace and duration on barefoot. I also start with the tough surface first, instead of soft or barefoot friendly surface. Asphalts on my neighborhood really give me a tough time, but also my soles build up quickly with the rough surface.

You may think if I already ran in VFF, I should be able to start to run barefoot immediately. The answer is no. VFF provide some protection on the soles, hence you landing will still be quite heavy compared to barefoot. During your transition to barefoot running, the most valuable learning is how to run with light foot landing. Many ways to land but to put down your foot lightly, your muscles will be strengthen by all your effort to tiptoes over the route. Listen to the feedback and learn how to you can adjust your landing without the painful “ouch!” is the main task in this stage.

Once your soles build up (at least >28 days or 4 weeks), you can start to put in some speed and add more distant. The key is to follow your body feedback, if you got blister, tentatively your soles is not ready for that speed you trained on, or the surface you ran is too rough, or even the combination of both. No matter how much your soles developed, you will still need to slow down in rough surface to avoid or minimize the wearing of the soles. Learn when to slow down, change running route, or even take a longer break is the key to success in barefoot running.

In short,

1. Remove the shoes and your running PB target, start from zero.

2. Identify a suitable training ground, hard or soft surface will depend on availability and your choice.

3. Walking on the training ground to get familiar with the surface, pay attention to the feedback from the feet.

4. Start brisk walking once your soles are ready to take the beat. Check this Marrels Barefoot Running video on good barefoot running posture (short strides, high cadences, body keep up right but at ease, running with slightly bending forward).

5. Learn how to land lightly without the painful “ouch!” on each landing. Train up the landing muscle.

If you usually training on tar/asphalts/road, some tricks you can use,

1. White / Yellow lines are your friends, but only follow these lines when the traffic conditions are allowable. Don’t run at the middle of the road when you foresee heavy traffic.

2. Select a stretch road that you are familiar with and near by to your home. If you have VFF, do a few survey runs on these stretches before go barefooting on them. If you felt the road surface in VFF, most likely it is too rough for barefooting.

3. If you ran after rain, you can see clearly the condition on the asphalts. Normally the asphalts or the tar surface that trap moisture (look wet and other part of the road dried up) is rougher. Pick the dry surface to save your soles (yes I knew the temptation to run barefoot over the puddles.

4. Normally the inner road condition around neighborhood is worst compare to main road.

Enjoy barefooting!

Race Report: KRI Anniversary Run 2012

This is my first ever bandit into a race. Incase you are not aware what is bandit a race is all about, it means running in a race without registration. Why I did this? I did that just for fun and I planned to support myself all the way from the starting line. The only resource I used is the marshals and traffic control, so I think it is ok to try it out. The initial feeling is ok, but I don’t really felt great after bandit a race. I quite agreed with the blog HERE. Guess this will be the first and the only bandit race I got for experience sick.

The right feet still feeling some pain, I grounded for few days to see if it will heal by weekend. But sadly the pain was still there when I did my 7k on Saturday morning. Anyway, as I need some long distances run to see if I can go for next week Putrajaya Night Marathon, I decided still give it a go. The drizzling started about 30 minutes before the race flag off, just nice to wet the road and give some nice cooling ambience to start with. I started with very conservative pace, stay with the 6:45~7 minutes pace all the way to 7km. This is to test water to see how my feet doing, and I need to save the water in my Gatorade 500ml bottle until 17km.

The route is actually very flat with only an overhead bridge at the start and the end. Great PB route but I am really not in condition to push for one. Btw, Jalan Kuala Kangsar is really not very good for runners and traffic is heavy even in the Sunday morning. When we directed to cross a traffic light @ 7km into the Tasek Industrial Park, I found that I am running all alone and the traffic police under lots of honks and pressured me to go faster. The right feet straight away complaining right after that, I need to slow down and adjusting my landing to see if I can continue. Lucky, the pain subsided after a while and I continued my 7 minutes pace without issue. After the industrial park, we got detoured to a housing area for another u-turn. Then back to the main road, I stopped by the Shell petrol station @ 17km for a Gatorade. Without much hesitates, I up my pace to 6.3 minutes and hold it up until finished with 2:22'17".

Running with the free t-shirt from MPIB 2013 Running clinic

Great things about this race,

1. Great organizing especially on the water stations, the supplies are plenty (eventhough I didn’t use any of the supply).

2. Route is relatively flat, good if you aiming for PB.

3. Ipoh race, plenty of lenglui (pretty girls) running in this race. You always got a reason running right in front of you to run faster to chasing them.

The only thing to improve will be the traffic control, especially on those traffic lights crossing points. Saw a near miss for the 10k lead runner stopped for traffic.

Overall a great event and I will come back next year to run as an official participant. On a side note, the registration fees for this event is actually on the high side. Lets hope that next year they will improve on this too.

Training update & Further Thought on Running Injuries

After the Newton Challenge, I did my regular training runs on the following Tuesday (easy run) and Thursday (tempo run). After the morning tempo run, my lower back started to ache badly when I back in office. So I need to break on Friday and cut short the weekend long run.

Looking back on the source of the lower back’s ache, I think it’s caused by the last few kilometers speeding in Newton Challenge. Even thought I throated the speed from starting of the race, the body fatigue over 25km still very significant, hence I didn’t focus on my running form when I pushed at the final leg. I forgot the correct pose to run fast, which can be summed up in the Chi Running picture. I ran in bad posture and lots of stress cumulated at my lower back area. It just exploded after my tempo run. For workouts in this week, I kept checking on the gait to make sure I ran with up right body, and keep the up & down body motions to minimum. So far, after 2 easy runs, 3 speed works and a 30km long run, the lower back seem recovered and not giving another problem.

Talking about relation between postures and running injuries, we often refer to running gait only. For us who work in office, the sitting posture is actually far more important then the running gait. You sit in your work desk for 8 hours x 5 days a week, and run 50km in 7 hours a week. The running potion is less then 20% from the 40 hours of sitting! Your sitting posture will post some serious effect to your muscles groups & even to the spinal. I am not a doctor so I will not able to explain much, if you are interest to know more, please refer to here.

Few things you can do on your sitting posture to reduce the impact and risk,

1. Stop crossing your legs.

2. Keep both of your feet flat on the ground.

3. Don’t lean forward.

Some training that can improve your sitting posture and reduce the pain (if you already suffering some pain on lower back),

1. Yoga Butterfly stretching.

2. Superman pose stretching.

3. Spinal twist stretching.

4. Lower back muscles strengthening exercise – V-Up.

All these training can be done in low intensity before your bed time.

Spinal Twist

Yoga Butterfly

V-Up

Superman

ITBFS fixing in progress

I have to admit that I pushed too hard and too soon to minimalist. Shoes definitely play an important role on the running. The US size 9 NB905 definitely not a good fit to me, and I ran too much too soon in VFF before even build up my leg/feet strength. All these actual reduce the enjoyment of running, as the pain left from each run is greater than the fun. I guess I am still consider lucky to realized this only after 110km inside the VFF, before more damages done. So far, the worst injury is a tight left ITB. But actually I am not able to pin-point whether the shoes (VFF or NB905), or just simply over-trained had provoked the problem. The joyfulness running in VFF is still tempting and I will definitely working towards minimalist (will retire NB905 now), but I had a big challenge to handle right around the corner, my first marathon, River Jungle Marathon by end of the month. I need some solution to at least treat the ITBF syndrome to allow me to maintain the minimum training amount and complete the marathon later.

First, I took some time off from running. I rested from running for 4 days, with occasionally icing the ITB area. When I resume on the 5th day for a short run, the syndrome looks ease a bit but still persisted. Used the KT Tape, but may be due to my technique, the effect is limited. So I took the opportunity on Hari Raya for another straight 5 days off from running.

Second, I reverse back to running in supporting shoes. Got a Brooks Adrenaline GTS10 with RM215 (50% discount) but its support felt like the old NB1226. Will post the review on the shoes later. So far already made 4 runs (27km) in this shoe, and I felt great as it seem to not worsen the ITBFS.

Third, I apply ice to the ITB area right after each run. I also ice the ITB area at least one more time on daily basis. I also included some stretching on the ITB before and after each run. These actions had post a good result on the ITBFS.

Forth, I do some ITB stretching and strengthening exercise everyday. 2 methods suggested by runnersworld. Click the pictures for full articles link to runnersworld.

Like the title of this post, the fixing is still in progress. I am yet back to my full training plan, those workouts so far are reduced amount so that my body can slowly rebuild from the ITBFS. I am now fingers crossed and hope for the best.

It is stretching time now :)

ITBFS & KT Tape

Rested from running for 4 days. With Salonpas spray, Ammtlez and ice bag, the ITB feel much better and I have no felt any pain when walking down the staircase. I also purchased the Amino Acid supplement from GNC (with their discount voucher from Men’s Health Run) and hope to speed up the recovery process. Took the supplement from Monday to Wednesday, stopped yesterday as I didn’t want to overdose and affecting the body-ability to extract amino-acid from normal food.

As the ITBFS seem to ease off, I decided to try the KT tape and throw in a shorter try run before the weekend long run. I got the kinesiology therapy tape KT Tape @ discounted price of RM63 from SportSprises79 in Bangsar. The official website suggested 2 tapering methods, ITBS-Knee & ITBS-Knee-X. The first method looks very difficult so I tried the ITBS-Knee-X method.

Pre-Cut 20 pieces per Roll

I-Tape & Cut one I-Tape into 2 equal pieces

With no stretch, put on the I-Tape on the lateral side of the knee

With full stretch put on the first shorter tape

Also with full stretch, put on the 2nd shorter tape (take note you shouldn't stretch on the anchor points at the end of each tape)

After tapering, the knee felt better support from lateral side. I put on VFF and headed out for the short run. The X-tape came out by the first km, may be due to too much stretch and imperfection of my application. I continued with only the I-tape for the remained 3km. I still felt the mild support with only the I-tape. After the run, I didn’t remove the tape and want to try if it last the shower. It survived through the warm water, soap and shampoo.

Btw, this is a very costly + risky way to enjoy the run. The tape itself is about RM3.15 per I-tape (pre-cut into 20 pieces I-tape per RM63 roll). As the severity of the injury is uncertain, the protection from the tape is too in the mist. Unless I undergo a thorough check with specialist and used the tapering method recommended (if the doctor still allow me to run), the risk of over-train will remained. Now, I still felt the very mild tightness on lateral side of my knee. Good news, it doesn’t seem to worsen by this morning 4km. I am not too sure this is the effect of the tape or the RICE. May be a longer run with the tape on tomorrow, it will able to tell.

On next week Hari Raya & National Day break, I will take some more off from running. 

Selamat Hari Raya and Happy Holiday.

ITBFS & Training Update

Illiotibial Band Friction Syndrome (ITBFS) is a common injury that runners often pick up. One of the main causes for this injury is over-trained, with poor running technique. I guess I fitted into this cause nicely. I ran 67km and 8.5hours last week, close to 20% extra from my weekly normal.

The left thigh felt tight on the lateral side during last Sunday BA-Sri Hartamas LSD, around 40 minutes after start. If my memory served me right, it should be right after the crossing of the Jalan Duta underpass. The lifting of the legs to cross barrier on the underpass must had tipped the ITB friction (with lots of cumulating from my poor running technique). On that time, I didn’t pay that much of attention to it as its just tightness on one side of the thigh, and I am still ok to keep running. I continued to Sri Hartamas via the Matrade building. First time met with Mohan, Terence Poon and another runner (sorry I forgot your name, thank you to run with me at the slow pace) at the traffic light in front of Hartamas Height. We chatted along the way and thank you guys for sharing some tips on preparing marathon, I even booked a place at Mohan 7 hours pacing team in RJM :P Met with more runners on the way to the Petronas station.

Thanks to Terence, I really enjoyed the special flowers rain/shower treat. Heard from Carol that this is a pledge that will keep us in running, no heading back!

That’s GREAT! :D

Back to ITBFS, I felt the left thigh is about to cramped up after the flowers rain. Pushed on to the Petronas station and took some rest there and slowly ran back to BA. The left thigh felt terrible now, so no double hills today. I reduced to run-walking after the Bukit Tunku, and finally back to my car in one piece. Reached home, after cleaned up, I performed the usual message, put on the compression socks and a quick napping for recovery.

I guess I am still lucky (or may be still in early stage :P). The tightness doesn’t turn into pain, but I had problem to walk down staircase. The main course for these few days training will be on RICE (Rest, Ice, Compression and Elevate). Pray hard and hope to recover before the weekend. Some resources and suggestion about ITBFS:

The Overlooked Link Between Running Technique AndITBFS, by James Dunne
Iliotibial Band Syndrome,@ About.com 
Iliotibial Band Syndrome,@ Wikipedia

Btw, saw this information about PJ Half Marathon on MyRaceOnline. En. Rustam also confirmed the NB30km will not happen this year. I will substitute my race schedule and join the PJ Half Marathon.

Happy RICE! :(