Condura Skyway Marathon 2013

Picture by Jun Mendoza

It's my 3rd Condura Skyway Marathon!! my second full marathon running the same full stretch of the skyway. As Arvin said, "this is all because of the nice Finisher shirt & fortunately we got our preferred sizes. It was all worth it :-) "

I never thought of joining this race this year anymore. I run this event since the very first year it was organized (2009 I guess), had my very first debut of full marathon two years ago and did it again last year with the thought that it would be nice to think that  I was able to run the entire stretch of the skyway. But when I saw the finisher shirt for this year's race, I wanted to add one to my collection of  souvenir shirts again. I had the saucer sized medal last year but there was no finisher shirt. Fueled by Arvin's interest of joining this race, we rush to the last day of registration, took us an hour to decide if we will really register given that our preferred shirt size is not already available. We will have it repaired then if the organizer will not grant us the shirt size come race day.

Picture by Jun Mendoza

Truth to be told, every race is always a different experience. I may have run this event for the fifth time and on the same exact route the second time but as always I have another story to tell this time around. A thought of doing this at sub 5 hours runs through my mind, having to beat my PR on this distance will be too ambitious, I just come from an ultra trail race and haven't been back to work on my speed again two weeks after that. So I thought I'll just go with whatever pace I can do on this race.

Lots of familiar faces, festive atmosphere, heard lots of greetings not just before the start of the race but also along the race route and even after the race,  most of them I did not recognize or I was just too focused on my pace. I was with Arvin the first 20 kilometer stretch of the route. It was windier this time than last year. As we hit 10 km mark I know too well I will not be able to beat my PR. A push at the first half of the race has been my strategy before, upon reaching the 21km mark I was even slower than the speed I expected. Oh well, I 'll just push a little harder on the second half. 

On the distance beyond 15km I know I got to have something to fuel my stomach. Hesitant of using my shotz gel, I decided to have mini bite chocolates and candies. I know there will be supply of bananas in the next stations ahead. True enough few water stations more banana is already available. I started grabbing one, taking small bites while running and grabbing another piece once I run out of one. Until I already eat 3 pcs. But I noticed my stomach is starting to feel uncomfortable. Oh no, another stomach problem on just a full marathon. A not very good one. 

Before reaching 35km mark, I only have less than an hour to finish the last stretch, been wanting to push for a sub 5. But towards the 40km mark I just cannot take it anymore, nature calls, I need to line up in one of the portalets. I really can feel an upset stomach now. As much as I really want to push and not mind the trouble on my tummy, at some point I cannot ignore it anymore, I decided to stop, I do not want to cross the finish line smelling bad.

I lost more than 3 minutes on that stop but I hope that I can push a little harder and faster after that stop. Thanks to the presence of Alen, he was the one who inspired me to hang on and push a little farther. I do not want to eat another banana anymore. It was still dark, the route towards the finish line is an uphill part until it goes to a short 200 meter flat part towards the finish line, seeing the time I just want to get over this, it was 5:01:47. I cross the finish line with an upset stomach, hungry and thirsty. 

The race organizer did a great job, there were enough water and electrolyte drink despite the big number of runners, the atmosphere is festive, medics are available at every few kilometers, a roving ambulance is visible from time to time. A well organized race and not a crowded one, the release by wave helped not to crowed too much the skyway. This marathon never fails to be one of a memorable street party as ever.

Having been able to run the same route last year, the excitement may be lesser this time as compared before but nonetheless I am glad I cross the finish line still dark. I may be short by 1 minute and 46 seconds on my target time but I am still happy I did it. I ranked 565 of 2, 433 starters, I grab the shirt size that I wanted and most of all I indulged myself with  2 cones of cornetto ice cream and 3 ice cream sticks. That made my day. Happiness.

As always I thank God for giving me the physical strength and  the mental grit to endure every kilometer that I cover.

And yes I am running for LOVE, it's a Love month anyway.

Lift Up 2

Sometimes, and for all of us this is true, we are running away ...

Sometimes we are running to search...

But if we realise deep down that the truth of our running is that in our running,

in our moving, we ‘find’ ourselves...

Then for us running is the gift that lets us know ourselves deeper.

- Lizzy Hawker from I <to Run post

 

 

 

A Little Step Further

I always love to run when I am in my home province. It's just so easy to put on my running shoes first thing in the morning before doing anything else, just before breakfast. This time around is just like the many times that I am home, the only difference is that it has been raining since the day I arrived. Which is a good thing, it has not been raining for almost a month now which is evident on the plants around the house. And the household helpers told me no matter how many times they water the plants, it just does not help so much. The leaves are still dry due to the the heat of the sun. 

I squeeze in a run twice despite my hectic schedule, I've been wanting to run for I haven't been able to run before I left home. On my second day, I decided to run on the opposite route that I use most of the time before, now towards Enrique Villanueva. I seldom use this route, for there are just too many dogs in one of the house near our place. Surprisingly at this time there isn't any. It was gloomy, but I am hoping it will not rain. I drop by the house of Maristel to inform her Mom to get the stuffs that I brought. After that, I just simply run. Some neighbors that know me greeted me, the usual thing, running again?  It's a weekday, and I pass by school children on their way to school. Most of them are amazed with how I push myself to run despite the weather. I did not intend to run further for I did not even bring any hydration with me, but it was just too tempting to go further. With how I enjoy the green scenery and the fresh air, I know I can reach the next town, but at some point I decided to turn back, for I do not want to be caught in the rain. And I am glad I did. Just less than a  kilometer before I reach home, it started to drizzle, I am beginning to get wet. 

The following day, I run again, at this time on the opposite direction and to deliver some stuffs to some of my relatives on the next barangay where we are. That way it will save me time of going there later the day. I did not go any further for it will be too late already for me on the road at the same time I might be caught on a heavy rain. 

I've been wanting to do some trail run, in fact I talked to some of my folks if it will be possible for me to join them in their morning routine of pasturing their cows and goats in the farm up hill, they do not buy to the idea of me running while they will be taking their time feeding the animals, but I know I can do it the next time I will be home. One thing that I also want to do is connect all the local trails that starts from the main road especially near home.

Running like a child, a happy soul.

Run United 2 (June 17, 2012)

Happy Sunday morning..... running like a child on the rain....oh what a joy.

I had it planned to be at the starting line an hour before the gun start, the previous Unilab Runs has been too crowded making it difficult if stuck with the traffic of runners. But just before I step out of my place heading to the starting line, there was just a heavy down pour of rain. Oh my, I am not prepared for this. Since the race will start at Bonifacio High Street and will end at Mall of Asia, I intended to put everything that I need for the run in my hydration belt pockets, for I do not want to carry and leave any baggage at the counter on this race, I did on the same race the last time. But with this down pour of rain I don't want to start with  wet socks and running shoes, and I don't want to be soaked on the rain and feel cold even before the race starts. I decided to bring my rain jacket, umbrella, a pair of slippers and change of clothes. To cut it short, I will have one luggage to be left at the baggage counter.

As I arrive at the starting area, I put on my shoes, my hydration belt, bib number and leave my plastic with wet jacket and umbrella on the mobile baggage counter, the parked buses. After one last visit to the portalet I proceed to the starting area. The rain did not stop, in fact the down pour gets heavier, for most of the runners they just enjoy the rain, just like me. But I noticed there are few that are creative enough of how to keep themselves warm, others put on a rain jacket which I thought might not be necessary for it will just keep warm as one goes a  longer distance. For others they used a big garbage bag to keep them warm and dry before the race starts, something that I thought I should have done. There was one I saw even putting a garbage bag on his head, it looks weird and I am sure it gets warm as the distance gets longer as well. 

As I approach the starting area almost 4:00am, all the runners are called for the first batch to come forward to the starting line. There are 5,000 runners on the 21K category, making the organizer release the runners by batches, three batches to be exact with 5 minute interval. The first batch will be released 4:30 in the morning. I stand right next to the person right in front of the line, beside the elite runners, the Kenyans. They are tall and have really lean legs. How come they have such legs, I thought. I saw some of my Ayala Triads family too. The ticking of the clock has become un-noticed  as program has keep us busy not even minding every drop of the rain. Just before the gun start, I can now feel my shirt starting to be wet, my shoes begins to get damp.

I am familiar with this route, I have done this on the past on the same race. What makes it different now, before the start of the race I am already wet, and few minutes after, I can now feel my shoes starting to get wet as well. I just enjoy every minute of it. It's cold as the rain never stops and sometimes the wind blows but the good thing about it I never had to think about the heat of the sun as it rises above the horizon.

I focus on my speed at this time. But a controlled one as well, as it is raining I am too afraid I might land on a slippery side of the road, I always aim for an injured free race. As my feet gets wetter and water just gets out of my shoes, I can feel the muscles on my legs getting tighter, I am too afraid to get cramps, I can not imagine how it feels. So I just enjoy the scenery of the city on a gloomy morning of Sunday. Concentrating on my breathing, other runners catch up with me, and I sometimes catch up with other runners. There are bananas on some aid stations that serve as my food on the entire race, leaving the food I bring untouched.

I crossed the finish line with a time of 2 hours 22 minutes and 27 seconds. It is still a long way to go for me in running, I really hope I can improve better. The finish line and activity area has a festive atmosphere, lots of runners everywhere, saw friends and familiar faces. I am glad I completed second half of the medallion and I hope to complete it this year.

Kudos to the organizer of this race, despite the thousand of participants from the different categories,  they are still able to manage a well organized race. Hydration stations are well stuffed with water and bananas (on some areas), marshals are visible every after several kilometers. Even the claim stations for loot bags and baggage are well manned. I managed to get some freebies on the booths of different brands after the race.  The festive atmosphere made me stay for a while before I head home.

Another race conquered, another miles added. 'Til the next run. 

aNR Session 11: All Wet for a Core Training

June 5, 2012

It has been raining almost the entire day, then it stopped. Just before the scheduled 7:00pm regular Tuesday session of the Ayala Triads' adiNation, it started to drizzle again. But the rain did not stop the session from pushing through.

What's in-store for us tonight? Core training.

Group 1: Beginners
3 loops (3.6K) an easy pace, galloway 2-1
Group 2: CORE TRAINING + RUN
1. Glute Bridge (4 counts) then 1.2K Run
2. Abdominal Crunches (10-10-20-10-100, then 1.2K Run
3. Glute Bridge with Marching( 4 counts), then 1.2K Run
4. Sideways Crunches (5 counts), then 1.2K Run
5. Bodyweight Hight Bridge (20 counts), then 1.2K Run

Looks easy but promise it is not when properly done and when one is on a race pace on each running interval. The big team is divided into groups of 10, and I am on a group that sees the training as a good way to develop the speed. It's best to have a faster pace on training, then come race day, it will be a relax yet still a fast pace.

I like the idea, and I strive to cope the pace of the fast runners on my team. I am glad I did it though at the later set of the exercise I am on the last most part of the pack. We have to run as one group on the same pace.

Because the drizzle now turns to a rain that continue it's slow down pour,  all of us are drenched on the rain and the sweat as we continue each set of exercises. I go back to the office really wet but I am glad and satisfied on last night's session, it was a productive one. Til the next one Ayala Triads. Thank you Zaldy and Gia for another productive night.  Cheers

Wild Merrell Adventure Run 2012

So what's my story at this time? 

I myself asked the same question  after I decided to finally join this race a day before the actual event. I've been set to do another ultra trail run that weekend, but I opted to listen to my veteran ultra runner friends who are kind enough to keep  reminding me not to abuse my body.

One big story, I started the race late. I hate it, but I cannot do anything about it. Availing the organizer's shuttle service, again and again it leave the meeting place 30 minutes late from the agreed time. The group arrive at the race area 10 minutes before the gun start, a gloomy weather, despite the time, it's still dark and wet though the rain stop but it's foggy. After almost two hours on the freezing cold bus ride I just need to wait the long queue  of line in the ladies portalet, I  just need to pee before the run. I take my sweet time thinking  there will be an adjustment on the gun start. 

I know that is not a valid excuse, late is late. True enough, as I notice two of my friends running the same category as I am  rushing to the starting line, I realized, oh no, that could be the start of the longest distance of this race, the 21K which I am joining. The sound system of the event is not that audible from the baggage counter. I rush to the human traffic of runners, only to realize the 21K  category has long been released as well as the 10K runners, the 5K distance has been called for  the race will start soon. Shoot, I am 18 minutes late from the supposedly gun start of my category. 

Photo courtesy of Joseph Patrich Bonaobra

Without taking a breath, I just rush and run to my fastest stride. But of course I know I cannot run that fast too, there are just too many runners ahead of me, besides the start is an uphill uneven packed clay road with rocks slippery from the several days of raining due to a typhoon. Oh well, late that long is just too impossible for me to catch up with the 21K runners. But such situation did not bring me down. I am not running against anybody else but rather against my own time on the past race of the same category. I wanted to test  after my several weeks of running if there could be some improvement on my time, something that I've been working on.

I have run this trail several times before, it may be rugged but I believe the trail is still friendly enough especially to beginner trail runners.  It has a little of everything  a newbie to trail running can ask for, majority of the trail  is a rolling of compact clay single track with flats that leads to some rough roads, with minor up hill and  downhill, crossing a stream and river, traversing a hill to the next, some parts rocky and with bushes even taller than me with a view of the Sierra Madre mountain range. On a normal sunny day, this place is just a haven for a trail running enthusiast like me, nice trail to run for a short yet quality one with just few rides away from the city.  But since it has been raining the past few days,  I know very well that the kind of trail on this area will be very slippery and muddy.

Photo courtesy of Joseph Patrich Bonaobra

True enough, right after the starting line, the road is already muddy. As it leads to a single trail, all the more what used to be a compact clay trail is now slippery and muddy like hell. As I struggle to move forward on the kind of trail that greeted each  of us, the traffic of runners on the single track trail is just impossible to get a faster pace. With one goal in mind, move as  fast as I can despite the muddy slippery trail, most of the time I tried to negotiate small opportunity of moving forward on the  a single track trail by making a side step on the bushes. I just have to make it sure that I will land on a safe ground and can move forward. Overtaking the runner in front of me is  one of a challenge as well, but most of the time I am successful  doing it. I was  able to catch up with other runners until I catch up with some of my running friends who started way ahead of me running the same 21K distance.

Photo courtesy of Joseph Patrich Bonaobra

It was never easy running on a trail as slippery and muddy as that, moving forward  is a challenge when my shoes gets so heavy from the mud  that sticks to the traction of  my shoes, but everyone just gets down and gets dirty just like me, no one is spared. I managed to maintain my balance despite the slippery trail but that did not spare me from tasting the mud and even getting into my eyes. When even my hands are full of mud, it's just amazing how I get creative on cleaning my eyes and mouth from the dirt. Adding to that are the many obstacles  each runner has to encounter, the mudslides, mud tunnel, mud pit, cliff, river crossing. Being conscious on my time, safety is still my top most priority. I just have to be careful not to twist my knees and ankle from the slippery trail. Running injured free has always been my goal and I am thankful I run safe as well as all the participants of this race.

Photo courtesy of Ella MaraMelanie Dator Perz

On the parts that has ropes to assist runners in going up or going down a slippery part, I seldom use it. Aside from the fact that I have to wait for others  ahead of me on the line, I feel more secured getting my own footings on the ground while grabbing a branch or a bunch of grass. And it works for me. On the river I just use my instinct, making sure I am on the shallow part and stepping on a stable rock. I am glad I pass that section twice safe.

Photo courtesy of Merrell Adventure Sports

Having to do all the obstacles twice for the race is a two loop course, I managed to cross the finish line with an official time of 4 hours and 8 minutes. Less the time that I started late, I would like to believe that my time improves from the last time I run the same distance on trail. I always believe, in each race that I join, it's not just going to be a race but an experience I will always cherish. This race is one of those fun filled experience for me. My being late nor the  heavy rains and the zero visibility fog nor the wet slippery and muddy trail were never a reason to dampen my excitement and spirit to just enjoy the trail and have so much fun. It was as memorable as my other races and I am sure it was for the others too. I can say this is the race I am on my dirtiest appearance due to the mud but I had so much fun every single minute of it.  Most of all, I am glad to see my friends whom I haven't been running with for quite sometime now.

I congratulate the organizer for a successful event, a well organized one.  In the worst weather condition, you have shown the best that the trails on the slopes of Timberland can offer. What used to be a simple rolling trail becomes an exciting and challenging one. You bring out the best characteristics of the trail and bring out the best of the runners to endure the challenge. I would like to commend the marshals, the water stations are ready with hydration and the critical areas have marshals and energetic medics readily available to assist runners in need of help.  On junctions and slippery parts there are marshals looking for the safety of all the runners. Thank you for putting the safety  of the runners the top most priority of the race. Thumbie O. Remigio did a great job too, he has come up with a great course complete with obstacles that each runner can ask for. Adding the weather condition, it makes the race more fun and exciting.

What worked:

Proper Gear, Body Coordination and Just Having Fun  

I am glad I decided to bring my hydration pack. Despite the short distance of the race, it saves so much time not to line up on the hydration stations to get water. I only grab water when I need to clean my hands from the dirt so that I can clear the soil in my eyes and mouth too. The hydration pack also allows me to carry small amount of trail food that sustain me until the end of the race.

My shoes never fails me. Despite the mileage that my shoes has  been going  through since I have it last February, I still believe it was a great help I manage to get a proper and good balance on the muddy slippery trail. It's a big thing to use the right and proper gear on this kind of challenging trail to lessen the risk of injury.

Adding to that, I think gaining confidence on running the trail, one has just to learn it by experience. No enough lecture can replace the actual exposure on the outdoors. And races like this is a good start.

On this race, I have my own share of fall, I get wet, dirty and muddy, and it's all ok, that's part of trail running.  What is important is to be extra careful not to get major injury on the trail. Sometimes unavoidable but I am thankful I haven't experienced such.And just no matter what the situation is, just enjoy and have fun.

Few observations and suggestions:

The event still use paper cups and bottles. But one thing good about this event, there are some garbage bags at each station where runners can dispose used cups and bottles. Before the event ends and even while there are still runners on the trail, there are already marshals who started picking up the trash scattered on the trail.

On the Shuttle Service

Photo courtesy of Beth Vazques

On races held far from the busy streets of the city that is  less accessible to public vehicles on the ungodly hours of the morning, I really appreciate organizers taking the hassle of arranging transportation to participants who do not have a private vehicle. Not all organizers do the same. On this race in particular, I am glad such transportation is available for a minimal cost. But it could have been better if  buses left  the meeting place on time, giving respect to those who manage to arrive before the agreed time. Waiting for an additional 10 minutes to wait for the late comers is acceptable but I think 30 minutes after is just too long.  As the buses arrive at the race area almost the start of the longest distance of the race, runners are cramming  on doing the  final preparation prior to the race. And on going back, it could have been nice if some shuttle should have waited a bit longer for runners who finished late on the race. The last bus left even before the last runner crossed the finish line. I think this is more of giving consideration to those who avail a round trip transportation who happens to finish late and do not have any other transportation that one can get going back to the city.

On Event's Sound System 

I just do not know if it's because of the  way the venue of the race area is being set up, I just find the sound system not so audible on the wide venue of the place. It could have been great if such announcements will be heard from one corner of the venue away from the stage, up to the area near the portalets.

Photo courtesy of Joseph Patrich Bonaobra

On Trail Etiquette 
Having a race briefing is ideal, the very least probably is reminder.

It could have been nice if there will be a reminder from the race organizer on trail etiquette. I really do not know how this could be done on this event, I've been to several trail run events in the past and this is possible. It has become part of the race briefing instructions. But if there is no race briefing prior to the race, then most likely part of the race announcement is a reminder what could be a proper etiquette on trail running especially that on overtaking and leave no trace policy. Or probably prior to the gun start hoping that most participants will listen to the announcements.

On Trail Etiquette: Overtaking

On a race, it's a given fact that there will always be a runner faster than you are and a runner slower than you will be. Running on a road is pretty okey, for it is wide, runner at the back can always find a way to move forward. But on a single track trail, it will be nice to give way to faster runner when one noticed that one is already at the back catching up a faster pace than you are. Stepping on the side of the trail is not so much of an effort.

Photo courtesy of Joseph Patrich Bonaobra

On Trail Etiquette: Leave No Trace Policy

On that race day when it has been raining for several days, the rain softens the trail. Given the number of runners, it is pretty sure that the compact trail will have it's own share of damage. This is something that the organizer cannot avoid. I just hope the trail will heal in itself before the next race such as this will happen again. What calls my attention was confirming that few runners despite the race still takes the time to pick plants and flowers.

Photo courtesy of Joseph Patrich Bonaobra

I noticed that there are good flowering plants along the trail, I heard one comment on the finish line why others pick plants and flowers. I did not notice it. But when I saw this picture confirming such, it saddens me. What we have done to the trail is more than enough.

I would like to think  such case is isolated but I hope the organizer can make some reminders to the runners on sticking to the creed, 'take nothing but pictures, leave nothing but footprints, kill nothing but time.' Leave the trail as much as possible without any trace, bring with you what you carry like trash and do not carry what ever is there.

Again, this is just my observation and my opinion.

A good write up on running, just want to make part of this blog as my reference: Is There One Best Running Surface?  

Five Most Common Running Injuries

A good read about running injuries written by Mario Fraoli, published seven days ago.  I just want to have a personal copy of it. 

As mindful runners, we can take all the proper precautions to make sure that we’ll never have to worry about hurting ourselves, but the reality is that no one is immune to injury.

Let’s take a quick look at the five most common running injuries, how they manifest themselves and the best ways to treat them. 

1. Plantar Fasciitis
In my experience, plantar fasciitis is the peskiest problem that plagues the running wounded. During my almost four-year stint working as the manager of a specialty running store, complaints of persistent heel pain were heard more often than any other injury or ailment. Most times, the culprit could be pegged as plantar fasciitis – a sharp, tight and painful sensation at the base of the heel
that was annoying to some and excruciating for others.

 

 

Many a customer would describe the first steps out of bed in the morning, or first few strides of a run, as comparable to stepping heel first onto a nail. Eventually, the pain might go away as the day or run carried out, only to return afterward or again the next day. It’s a vicious cycle for sure.  

What causes plantar fasciitis? Overtraining, overuse and improper or worn-out footwear, yes, but the real root of the problem lies in tight and weakened muscles that aren’t able to handle the training you are trying to do.  

The fix: Orthotics and high stability shoes oftentimes serve as effective bandaids and can help eliminate a lot of people’s symptoms in a short period of time. And while I’m not absolutely against these quick fixes, by no means are they the only – or the best – way to make the pain in your heel go away. In the short term, avoiding bare feet, stretching the calves, rolling your feet around on a golf ball and icing the affected area will provide some much-need relief relatively quickly. Long term, however, diligent stretching, combined with strengthening the muscles in and around the feet will address the root of the problem and help offset a reoccurrence of this awful injury.  

2. Achilles Tendiniti

A closely related cousin to plantar fasciitis, pain that manifests itself at the back of lower leg just the above the heel is often an issue with the Achilles tendon – the thick band of tissue that attaches the calf muscles to the heel bone. Runners who suffer from Achilles tendinitis will often complain of pain and swelling close to the heel, which is oftentimes sharp and can be incapacitating. In my own experience suffering from this injury, I could pinpoint the pain, had significant swelling and recall hearing a “crunchy” sound when I would move my ankle. 

What causes Achilles tendinitis? In my case, the injury could be traced to tight calves. Because my lower legs were so tight, a lot of strain was put on my Achilles tendon, and over the course of many months of hard training, this awful overuse injury developed. How awful? It took me nearly nine months to fully recover! With so little blood flow to this area of the body, the healing process is often slow. Aside from tight calves, unsupportive footwear (Note: the definition of “supportive” depends on the individual) can overburden the Achilles tendon over time, or a quick increase in volume and/or intensity can have the same effect much more quickly, so it’s important to pay attention to both your feet and your training – especially when you’re training hard! 

The fix: Resting, icing and stretching will all help to relieve symptoms, and things such as orthotics, heel lifts and highly structured shoes are short-term solutions. Long term, however, it’s worth your while to pay close attention to stretching and strengthening the lower legs, as well as what’s on your feet. And of course, keep an eye on your training. Don’t do too much, or go too hard, too quickly. 

3. IT Band Syndrome
Ever feel like somebody is stabbing you in the side of the knee when you run, especially when going downhill? This is one of the classic symptoms of IT Band Syndrome, an annoying injury that can often become crippling if not
 addressed and corrected.

 

What causes IT Band Syndrome? The short answer is: lots of things. In talking to other runners about their experiences with this injury, the most common correlations I’ve noticed involve downhill running or always running on the same side of the road. Both put a lot of stress on the side of the knee and cause friction between the IT band and the femur. Over time, the IT band tightens and may swell, pain emerges and eventually intensifies to the point where it keeps runners from running. 

The fix: Stretching the IT Band, massaging the muscles around the area and foam rolling will help loosen things up, while a regimen of icing and taking ibuprofen will assist in reducing inflammation. Avoid downhill running, and if you always run on the same side of the road, switch directions evry so often. According to Ross Tucker and Jonathan Dugas’ book, The Runner’s Body, “overcoming this issue is simply a matter of providing variety, which balances out the impact stresses and minimizes injury risk.” 

4. Runner’s Knee
 Feel a constant ache underneath your kneecap when you run? You likely are experiencing runner’s knee, or patellofemoral knee syndrome. The main symptom is pain just below the kneecap that usually gets worse as the intensity of exercise increases, says Tucker and Dugas.

 

What causes runner’s knee? As with the other common running injuries listed here, the answer varies depending on the runner. Everything from uneven running surfaces and poor shoe selection to weak quads and hips, as well as unaddressed biomechanical flaws can contribute to this common injury. In most cases, runner’s knee can be traced to the inability of the tissues surrounding the knee to recover in between runs. 

The fix: If your knee continues to hurt, don’t run. If there’s inflammation, work on reducing it with the aforementioned ibuprofen/icing regimen. Long term, switching up the surfaces you run on, making sure you’re running in the proper footwear along with employing some simple form fixes will help keep your cranky knee from getting angry with you. 

5. Shin Splints
 Perhaps the most misunderstood of all the running injuries, the term “shin splints” can refer to any number of ailments that involves pain in the shin area. At their worst, shin splints can turn into a stress fracture along the tibia, and pain will be felt with every stride; in less severe cases, the shin area may be tender and inflamed, and pain lessens a few miles into the run. Either way, shin pain is a surefire way to make your running experience rather unenjoyable.

When I was working at the running store, the most common complaints of shin splints came at me from two different directions: during the first few weeks of a beginning runner’s training program, or at the start of high school track season. Why? In both cases, the shin pain could almost be certainly traced back to the sudden spike in volume and intensity during the first week or two of running workouts. 

What causes shin splints? As mentioned in the preceding paragraph, quick increases in volume and intensity can usually receive the biggest blame. Think about it. When you start running, especially if you haven’t been doing much of – or any – of it, what takes almost all of the initial impact forces that run through your body? The lower legs. Combine that with regular running on hard surfaces and worn out or improper footwear and you have a recipe for imminent disaster. And as with many of the aforementioned injuries, tight muscles don’t help matters much, either. The less mobile the muscles surrounding your shin are, the more stress there is on the entire area. 

The fix: Rest, ice and ibuprofen will do wonders right off the bat and will help reduce the tenderness and inflammation. As you ease back into running, pay attention to your training, as well as your equipment and environment. Increasing volume and intensity too quickly will almost always lead to trouble. Running on soft surfaces such as trails or grass will help reduce the impact on your lower legs, and paying close attention to the mileage on your running shoes will ensure that you’re not trotting on tired treads.

Other links of a good read: 
What To Do After an Ultra Race
How Much Rest Is Too Much 

Crewing La Ultra-The High 2012 (Doing My Homework)

 La Ultra - The High, world's highest altitude ultra marathon, held in Leh - Ladakh, Jammu & Kashmir, India, August 2-4, 2012

Since I got invited last January to be part of a three man team to crew for my friend who is doing a 222 kilometer high altitude ultra race for 60 hours, yes it's 222 kilometers, this coming August, I get my butt crazy preparing for this event. Literally, I join what ever races there is in order to prepare for me physically, most of it are ultra races. Others don't understand my drive to join from one ultra to the other, why do such, others call it crazy cool, but really it is for this event that I want myself to be prepared. I am not the one who will be racing but I feel I need to be prepared for it, to be worthy of the invitation being offered to me and worthy of being part of the tough big race as a crew. This is one aspect of the race that  is within my control, my being physically fit come the race proper. 

The altitude of the place and how my body will react to it is something I cannot control , something I cannot prepare early on, I do not know how my body will react by then, I just hope my few high altitude climbs has prepared my body to be familiar to the thin air. And how things will progress on the race proper, how our runner will be and how we will be performing as a crew to be of best service to our dear runner, given the condition, the weather, this I really cannot figure out and cannot get a clear picture how it will go. I want to be of best service to my friend on this event, so aside from my physical preparation, I did several research of past races hoping that I will be able to get a clearer picture how it will go. This will be my very first time to crew an ultra event. 

Few days ago, I come across this great article about being  a crew, not on the same event though, but more or less it gives me an idea how to do it. Keeping a copy as my reference.

Crewing a Western States Runner

Posted by LT on 10 June 2009, 4:59 am

Guest Post By Laurie Thornley

 

So, you’ve volunteered to crew for Western States. Now what? Don’t panic. It’s actually a relatively simple process. If your runner has done his job, he will have provided you with adequate instructions for what he expects. All you need to do is follow his instructions, show up when and where he expects you to be, with what he expects you to have, and be present and attentive. Sounds easy enough, right? It can be, if you take some time to prepare.

Read the Guide

First and foremost, be sure to read the Western States Participant’s Guide. It contains lots of useful information, including important rules for crew so you don’t get your runner disqualified, detailed maps and directions so you don’t get lost, and excellent descriptions and troubleshooting recommendations for some of the more common ailments your runner may face. And, make sure either you or your runner brings it to the race.

Have a Plan

The Splits

Know your runner’s plan. If he has target splits, make sure you know what they are so you can be ready and waiting for him at each aid station. Also, be prepared to adjust if your runner gets off his plan. For example, keep track of the time of day so you can anticipate if he may need additional clothing or lights sooner than he originally planned. Craig gives me his estimated splits in time of day, not elapsed time.  For instance, he expects to arrive in Foresthill at 4 pm (not 11 hours).  This makes it much simpler late in the race when the brain starts getting soft.

Have your own plan too. My plan is based on crewing for a fairly fast runner (sub 20-hour). Your experience may differ, but you may still find some of this information helpful regardless of how fast your runner may be.

Tricks of the Trade

If you won’t be returning to Squaw Valley after the race, check out of your hotel/condo before heading to the start so you can head down the mountain as soon as the runners have started. While there is plenty of time to get to Robinson Flat before the runners start coming in, I like to get there early enough to park at the top and avoid the shuttle.

Do all your shopping for both the runner and the crew the day before, so you don’t have to stop in Auburn for anything except gas and ice. For Craig and crew, our shopping list usually includes Pepsi, Mountain Dew, V8 juice, bread-turkey-cheese-avocado for sandwiches, bananas, grapes, melon, Pringles, pretzels, nuts, M&Ms, and of course Craig’s secret fuel: pork & beans. I like to bring Tupperware containers so I can prepare the sandwiches and melon ahead of time and keep them fresh.  And, don’t forget lots of water for drinking AND DOWSING both runner and crew. It’s a long, grueling day, so it’s important to take care of yourselves as well as your runner. Toddlers and dogs are particularly susceptible to the heat, and should be monitored for signs of dehydration and overheating. Pacers especially need to eat and stay hydrated during the day so they’re not depleted when it comes time for them to run.

Be sure you have a full tank of gas before heading up the Foresthill divide. While Foresthill does have gas stations, I find it much easier not having to worry about gas for the rest of the day.

Have both a large cooler and dry aid box that you leave in the car and a smaller cooler and aid bag that you carry to the aid stations. You can restock the smaller containers from the larger ones before heading to each aid station. Backpacks make good aid bags. We also have a soft-sided cooler bag with a shoulder strap. Both are easy to manage, especially on the 3 miles down to the river (hint: wear comfortable hiking shoes).

 Crew At Work

Bring a lightweight folding chair and ground cloth so you can set up your aid spot and have everything out, visible, and in reach every time. Besides food and electrolyte drink, you never know when your runner is going to need gels, S-caps, ibuprofen, sunscreen, Tums, Vaseline, Band Aids, baby wipes, flashlight, batteries, etc. or a fresh bandana, shirt, shorts, sunglasses, socks, hat, shoes, etc. Often just seeing an item out will prompt a runner to use it. If saving time is important to your runner, having two sets of bottles may help. That way you can swap them out instead of having to refill a single set each time. Also, if you have the luxury of multiple crew, it usually works best if you assign each crew member to a different set of related tasks (e.g., one person to manage bottles and fluid intake, another person to track food and pharmaceutical intake and go through the check list of possible fanny pack replacement needs, and a third person to deal with physical needs like massage, ice rub downs, blisters, chaffing, sunburn).

Always restock your smaller aid station cooler with fresh ice each time so you have ample ice to put in water bottles, rub on your runners legs, or put in his hat. Separate zip lock bags keep ice designated specifically for water bottles from getting grimy. I also keep a small hand towel soaking in another zip lock bag in the cooler so we always have a VERY cold towel to drape over Craig’s head and shoulders.

Bring lots of different clothing options. Robinson Flat, Dusty Corners, and Michigan Bluff can be blisteringly hot while the river and Hwy 49 crossing aid stations are always damp and cold once nightfall sets in. Bring extra lights and batteries for yourself as well as your runner. And bring the necessary comforts to the finish line for both runner and crew (e.g., a warm change of clothes and loose fitting shoes or sandals for your runner and sleeping bags and pads for everyone). You might even consider bringing a tent.

Have a pad of paper and pencil so you can keep track of the competition and report out to your runner how close he is to the next few runners in front of him. This becomes especially important toward the end of the run when the racing really begins as it helps to gauge if your runner is gaining or losing time to other runners. If he is close to someone at Hwy 49, you may also want to go to No Hands and Robie Point to give him additional updates.  If you have failed to get times for previous runners, DON’T GUESS at the number of minutes ahead they are. Just get accurate numbers at the next aid station.

Understand the Psychology

Be prepared for a myriad of runner emotions throughout the course of the day, and don’t take any of them personally. Your runner will be alternately hot, tired, elated, dejected, sick to his stomach, catching a second wind, hungry, thirsty, and generally in pain somewhere. Do your best to address his needs, troubleshoot issues, and remain realistically positive. Unless your runner is physically injured, don’t allow him to contemplate quitting. Nausea, blisters, heat, and sleep deprivation will all conspire to challenge his resolve, and your permission may be all the excuse he needs to quit.  Don’t offer this as a solution to those problems.  If you are the type who doesn’t like to see others suffer, you might have to work hard at this.

Also be sure to take care of your own physical and emotional needs. It’s going to be a long day and night with hours spent in the car followed by more hours sitting at aid stations punctuated by mere moments with your runner. Try not to let it show when you get hot, tired, or stressed. He has worked very hard and invested a lot of time preparing for the race, and he is counting on you to be focused on him. Don’t burden him with your problems. He’s got enough on his mind.

Enjoy the Day

Finishing WS is a big accomplishment for both runner and crew. Take the time to enjoy it. Definitely take pictures. Hang out at the finish line. Attend the awards ceremony if you can. Talk to other runners and crews. Learn their stories. Share yours.

The full copy of the article: Crewing a Western States Runner

aNR Session 8 - Endurance Run

"Speed training for tonight", that's what I hear from our team leader Zaldy.  

But much as I wanted to take the speed training on today's session, I have an ultra run this Saturday, I do not want to exert so much effort on my speed at this close to the race,  as I am now on my tapering. So I beg off doing the speed training and proceed to endurance run instead. But alas, it's 10 rounds of the 1.2kilometer  outer part of the triangle. A distance of 12 kilometers of the 10 lapses on the park, how is that, I need my patience to be around. I haven't done this before, I'd rather do a long distance run on a long stretch of distance than doing it several lapses on one place. Only one of my running friend is around, all my kikay friends did not show up tonight.  I miss them on this session.

 Of course, I did it, and I did it seriously. Maintaining my pace, not a fast one though but faster than my normal one. I noticed few male runners ahead of me doing the same ten rounds but after my 5th round, they are out of my sight already. I know there are several runners behind me doing the same route too, but I did not notice them even up to my last round. Probably they run ahead of me on the few rounds without me noticing it. And I wonder what could be those runners of the speed training doing. I love to do that as well, it's one of my goal joining this clinique, but I do not see myself doing it on the next three weeks due to my three ultra runs coming.

 I was running pretty ok. I just have to be extra careful on the uneven parts of the paved sidewalk that served as our running route, running on the grass on the side when having the chance. Ayala Triangle is pretty crowded even after office hours. Commuters and runners alike share the same walk way, and even on the inner lane of the park. I just have to look ahead in order not to bump people approaching or other runners may bump me. 

With my desire to finish earlier, I did not stop to hydrate. I just continue with my run, good thing it was not that hot, I was not sweating so much. Though towards the last few rounds it was very tempting to go get my hydration bottle. I was among the last few runners who finish last on this session. But I am happy I did it at a longer distance at the  middle of the central business district. I haven't done such distance for a long time now. Good work out after all. And there was bread offered to me at the end, having a bread at one hand while doing my cool down exercise. Nice. Thank you Ayala Triads.

Nice read about the basics of running: Running 101: How Often Do You Run?

All pictures courtesy of Ayala Triads 

Shotgun for the Second Time

I was scheduled to join a climb up North last weekend but because I needed to attend to some important matters in the city, as much as I really want to push through for my climb, I had no choice but to let go of it. Left with nothing to do in the morning of Saturday, I still look for something productive to do, I remember Mia going for a run Saturday to Timberland. Last minute decision, I informed her I will join. 

Determined not to be late at this time, I left home an hour earlier than the agreed time to meet Pat making me 30 minutes earlier then proceed to our final meeting place. We are almost an hour earlier too. We just take our time to rest and take turns on taking a nap. When Mia arrive we proceed to our usual route, take a jeep and get down at Puregold San Mateo. We walk to the tricycle station when a car stop few feet ahead of us. It's Mia's running friend Pen. They offered a ride  up to  Aling Nena's Restaurant, the jump off of our run. Josaw arrive ahead of us with Beth, few minutes after Simon arrived too. Wow, I will be running the group of elite ultra runners, they are the members of the Pinoy Ultra Runners. It's my first time to meet and run with most of them, I just know Josaw and Simon among the eight members.

After final fixing of our hydration pack, do some stretching, we hit the paved minor inclined road. As expected there are lots of bikers too. We run as a group, hit the uphill road of Shotgun. The weather is good, it's still early, the sun is already out and we are greeted with a beautiful scenery of the mountain ranges on the side and if one will turn back where the group started one can see the skyscrapers and the city full of structures and smug too. For the second time on this unending uphill route, I really find it fun and exciting despite my lungs grasping for air while I push myself on the uphill parts with a goal of not stopping. I am among the few runners who is at the back part of the group but I just did my uphill push on a slow and steady pace.

As the group go further uphill, the lead pack chose the gravel road that leads to the other side of the mountain, half of the group is still at the back while half is already ahead, me being at the mid see Simon doing his uphill downhill repeats, Pen followed. I decided to move forward following the more compact rough road. At some point I cant help but stop, the scenery  of the mountain ranges with low clouds is just so beautiful. As I move forward I am facing a road that leads to two different directions, I decided to wait for any running mates or at least look for a sign where the right direction may be. As I stay longer, bikers pass by, at some point I decided to follow the bikers route, I just enjoy running on the rough road  alone while enjoying the morning view of the mountain range. As I go further, the waiting shed is now visible and I can now see the lead pack resting. Thank god I made the right turn. Though I found out that two roads will merge eventually on the same road.

As the group run further after the compression at the waiting shed, Simon decided to take the single trail downhill away from the rough road. We got divided into two group, one group followed the road while we take the single trail track. It's a downhill uphill trail that crosses the paved road under the trees and beside the bushes. I just love the feeling of going through the a bit muddy trail while pushing a faster pace. At some point I decided to position last of the group. We traversed the Blue Zone until we reached Maarat that goes back to Timberland Clubhouse. Towards  the last part, I was already behind few meters from the group, though I am already familiar Simon decided to join with me. I tried to convince him that  he can proceed with his pace among the lead of the group and that I am ok for I am already familiar with the place, but he decided to just pace with me. So we just continue with our downhill run until we reached the paved road and the other group is there as well.

The rest of the paved road is now down hill up to the place where we started. We made a pit stop at Marc's Restaurant right after the gate to get some refreshments then proceed down. The downhill run is being shared with the bikers too. It's getting late and getting hot.

It always feels great to be back on the new found playground that I found. I just love the inclined slopes of shotgun even if it is a paved road. And all the more I feel my run is so productive when we enter the trail, with some parts muddy. And we are with the group of elite runners who serve as my inspiration to train and  improve on this sport. The group end the great run with a good breakfast at Tropical Hut, me with my favorite, halo halo and pancake. Thank you PUR for a great run. New found running friends. Til next time.
Pictures: Shotgun the Second Time

Time Trial - adiNation Session 7

It's the second session for the month of May, the 7th since it started. What's in store for us?  Time trail and fartlek runs for now. Sounds  interesting. I really want to work on my speed and I hope I can on the sessions to come. 

I belong to the last few sub-groups of the team, so we waited for the several dispatches. Observing the runners dispatched earlier,  others really run fast while others just more or less on my pace. I just hope I can perform well on my turn. One round on the oval with a distance of 1.2 kilometers. I did it 6:28. I'd like to think I ran faster than my normal pace, usually I ran 7 minutes per kilometer. 

As mentioned so many times, I am not a fast runner, I just work on my goal of not walking at all even on my full 42K ran, and I achieve that goal. And I was able to maintain that, even on ultra running, I just continue running with very minimal rest. Now I hope to work on my speed. 

After our time trial is a fartlek run, though we only did two rounds instead of 4. I haven't been to any running clinique but I like the way Ayala Triads handle this weekly session. It's activities are structured in such a way that it develops not just our running technique but also develops the core. Thanks Zaldy, Gia and the rest of the team.