Let's Get Pain Out Of The Way To Run!

Pain. If you have been running regularly and frequently, you will have experienced some sort of pain, and I mean real pain, not the aches or stitches or breathlessness or abrasions or blisters. I'm referring to is, and usually, most runners will at some point in time have pain in their knees or experience shin splints. Sometimes it is their hips or feet, or somewhere else. Myself, I've encountered knee and foot pain, and a minor case of shin splints.

Before I continue, I *must* remind you that I'm not a doctor and you should seek medical advice if unsure about your pain or condition. What I'm about to write assumes you are medically and physically fit, and have no whatsoever medical condition, known or yet known.

When any such pain is encountered, and especially if you have just picked up running, it is easy to succumb to "Let me skip a few runs; I need more rest; my body is just not made for this punishment." mindset. Alright, certain conditions or pain requires you to go easy with your training intensity and/or frequency, but it does not mean that you stop all activities. Here are just my personal way of tackling any pain which I may have.

First, I identify my pain and problem. And seek my doctor's opinion if necessary. I'm just glad that my family doctor also enjoys such endurance events; he can relate to my complaints and help me narrow down the possible root causes if not identify it. Having a good understanding of the pain and problem is essential and important to finding an appropriate remedy action for it.

I can also google it. I'm pretty sure I am not the only one in the world with the same condition. Find out more about it, even if the doctor has given his advice. If I cannot locate the relevant article or discussion (hardly), I have the option to bring my question/situation to discussion forums. There are many kind souls out there who can help to point me in the right direction. There are two forums which I frequent, trifam and sgrunner.

Implementing the remedy usually take a while, ranging from days to a few months, depending on its nature. And it typically requires a fair amount of trial-and-error. Here are some of my personal experiences.

Shin Splints. Don't take my word for it, but usual advice is to lay off running for a while. But this is "dangerous" because I risk losing the stamina which I have built up so far. I'll try some alternative cardio activities, like swimming or cycling. I have a gym membership, so I can also opt to go on the climber or stepper or rower. These are lower impact activities which are good alternatives to running. If like me, you are adventurous and like to push the envelope further, you can try the treadmill too. Why? Because the treadmill cushions your landing more than real running does. Regardless which activity I opt for, I try it out in smaller quantities at first. Closely monitor my body's, especially my shin's, reaction to them. The whole idea is to keep my body moving, but at the same time allow my body to heal.

Knee Pain. There are many causes of knee pain. This is about my most recent pain in the knees episode, back in 2010. I had upped the frequency of more long runs, and find that there's a nagging pain in my knees, usually occurring some time after the 10km mark. The pain usually go away after the run. I had no idea what might have caused it. I know I'm extremely flat footed, and prone to foot pain or ankle aches, but not my knees. Well, I had to still tackle it, and to tackle it, I got to start somewhere. So on a hunch, I started to consciously adjust my stride to not land on my heels, and towards more mid-foot and sometimes forefoot. The whole idea is to further cushion the landing impact of each foot from my knees. After a few weeks of adjustment, the knee pain went away.


Of course, if the pain you are experiencing doesn't go away no matter what you try, please go consult your doctor. They say that endurance athletes can bear more pain. Yes I don't deny that, but always be mindful that not feeling much of the pain does not mean nothing is wrong. Get a good fix for your pain, and you can enjoy your runs better. And, always keep in mind the goal, crossing the FINISH line of your race distance.

Let's Get Out There For Another Run!

Have you been running regularly? If not and especially if you have signed up for the 42km distance at the end of the year, it's time to stop contemplation. Unstick your butts from the chair and start now. You have only 4 months left to prepare.

There are many aspects to enjoying your training runs. Running with friends, wearing matching gear, doing new or scenic routes etc. Every run can be as different as you plan it to be. It need not be a chore.

I train with my training buddy every Saturday morning. Pulling myself out of bed early on a Saturday morning can be difficult, but knowing that you'll be letting your buddy down will help you get there. We usually have breakfast together, and sometimes after training, lunch. Before and after training, we bitch about our work week. It's good that we don't have common friends. During training, we chat and spur each other on. It is a social activity, regardless how individualistic the sport itself is.

I'm not ashamed to admit that I'm a sucker for matching gear, from visor and shades to singlet to shorts/tights to socks and shoes. It makes me feel good about myself. I often find excuses to buy new stuff for major events, just so that I can just look different and good. As they always say, "If you are not very good at it, at least look the part".

Unlike swimming which takes place usually only in a pool, and every pool is almost identical looking downwards, you can choose any route to run. I have my usual favourite running routes, along the Alexandra Canal, around Mt Faber etc. But every now and then, I'll run along the Singapore River through the various quays to the Esplanade, or drive myself down to ECP just for a run. Scenic routes like the one down Singapore River to Esplanade, I will choose to run back via a different path; I'll run back passing MBS crossing the Helix Bridge. Once a while, you'll need such a run just to feel good, never mind the speed or distance.

Since 2007, I've almost always run when I'm on any overseas trip. Climate, environment and time permitting, running is one of the best form of sightseeing. So far, I've ran in Neuchatel (CH), Barcelona (ES), San Rafael (US), Margaret River (AU), Cardiff (UK), Hua Hin (TH). More recently, I completed my first overseas race at the Gold Coast Airport Marathon. If you have a choice between running on a treadmill in the hotel gym or running outside while overseas, I strongly encourage you to opt for the latter. Of course, chart out your route before heading out and do bring some cash along just in case.

So, are you already planning for your next run?

OSIM International Triathlon 2011

I thought I would have a chance to write a full report for my favourite race category, the OD Triathlon. Alas, it was not meant to be. Anyway...

It was a fun 2 day race weekend.

Saturday, I helped in the Oracle team relay, doing the swim leg. The sea was choppy and with gusty winds. Breaststrokers like me will have little trouble, though I did gulp down twice sea-water. Exited the swim and handed off to my biker mate in about 7-8 mins (I think)! Pleasantly surprised.

No pressure, no expectations. It was fun!

Sunday. My main event, the Standard Distance aka Olympic Distance (OD). Breakfast checked; Tri-suit checked; Race belt with Bib checked; Water bottle checked; Bike and helmet checked...

As per somewhat usual, I arrive at the race site having just enough time to checked in my bike, layout my transition items, orientate the area, body mark, and proceed to the swim start. Dropped by the Oracle tent to say hi and still had some time to warm up a little in the water. The sea was equally choppy as yesterday. But no worries, it'll be fine, just pace myself and I'll exit the swim comfortably.

It starts. A typical swim start. Bodies crashing in the water and each jostling for a space. And the orgy ends as we turned at the buoy. The current is against us and it's strong, but I found a free-stylist to draft. He doesn't seemed fast, but it's better to draft and save energy than to work against the current on my own. Round the U-turn, now with the benefit of the current, I worked my stroke slicing and diving through the waves.

2nd lap. There was just one other starting with me. I decided to go on my own till the first buoy. And I think I caught up with 2 others by the turn. Back to the stretch that was against the current. The current seems stronger now; I didn't move much with the first 10 strokes! Got to draft, got to draft. Found a fellow breaststroker. Better than nothing. Several times, I swam out of his draft zone and wanted to just overtake him, but found that at best I can only maintain at his speed. *Sigh*, let's get back to drafting. I bet he knows I'm making use of him.

U-turned. If the current was strong against us earlier, it meant it's strong for us now. Making my strokes as efficient as possible by diving into the water, I was making good time (at least I think so) by overtaking a few freestylists.

T1. Most of the bikes in my wave are still around, though my neighbours' were all gone. Perhaps they are the faster ones, or I'm indeed slow. Don't know and don't care. I'm racing against myself and having fun.

No pedal cleats today, so I can run normally in my running shoes to Bike Out pushing my bike along. Mounted, and off I went. After 1km, it was time to hydrate and also to wash down the gel I've taken during transition. Saw that my bike computer is not working again. Well, I'll just have to trust myself not to be too slow and taking my own sweet time.

Same tactic as the swim, pace myself and not tire myself out in the first 2 laps of the 4 lap bike route. I planned to make up any lost time during the run. Nearing the U-turn, I double-checked all blind spots to make sure there were no other cyclists nearby, so that I could negotiate the tight turn with as much room as I could allow.

Entering back into ECP, things were just going fine. Weather good, I felt good.

Disaster stroked. At the bend after the bike shop in Area G, someone overtook me as I negotiate the right bend. I didn't see him coming. I was on the left, on the outside of the curve. He came in fast on my right, on the inside of the curve. Then, the next thing I knew he was right in front of me, his rear wheel near to my front wheel. Could not remember how I had reacted, only remember that my front wheel was soon clipped. I tried to regain balance but lost.

Flew off my bike onto the road. My 2nd superman feat. Super duper state of shock. I felt blood everywhere. My body went into a slight spasm, trying frantically to catch my breath.

Alright, I shall not go into the details of the next several hours. After 7 stitches to my chin and now pending specialist review of my fractured left humeral neck, it is an unique experience which I hope no one will have to go through. Although I don't know many of your names, and had I asked I know I will not have remembered, I want to sincerely thank the following folks who helped me through the day.

1. The 2 marshallers near the bend.
2. The cycle leg coordinator and his buddy.
3. The medic who attended to me.
4. The many fellow triathletes who called out asking if I'm ok. Some even stopped.
5. The guy who overtook me stopped too on his next lap. I think he was shocked too. The only thing that I kept saying was, "Please complete the race. I'm ok. Please continue on." I hope he gets a PB on my behalf.
6. The ambulance folks who drove me back to the race site.
7. The doctor and medics who attended to me at the medical tent.
8. Dr Lim, the nurses and radiologists at CGH A&E.
9. All my Oracle colleagues, Annie, Johnny, Leslie, Mehdi etc, for taking good care of my barang barang and logistics. Apologies for not leaving at least a note and making you guys so worried for much of the afternoon.
10. My neighbours who fetched my father to CGH.
11. Last but not least, my training buddy David.

I'm not sure if I'll get back onto my bike. You know, the fear and phobia will be there even after full recovery. Well, let's see what happens. I know I will beat pain to this FINISH.

Let's Get Out There For A Run!

Every year, I hear of friends who wanted to attempt their first Marathon. Some didn't make it to even registering for the event. Some others managed to register but didn't follow through with the training, and Did-Not-Start. The braver ones trained perhaps not enough, attempted the distance and completed, albeit painfully. Fewer trained enough and finished the race, and in my words, respectfully.

I do not profess to be an expert in marathoning, I am still learning but I believe there are some things that I can share.

First, I'll assume you have impulsively registered yourself for the event, and for whatever the crazy reason. And I am certain you immediately regret that you registered. But wait, it is really not that bad...


I always remind myself that the Marathon is not to be tackled as a whole. It is a multi-part journey, made up of lesser distances. It can be 4 times 10km, 8 times 5km, or 16 times 2.5km.

"Wow, that is still a lot", you might think. "I cannot imagine myself running 2.5km 16 times continuously!!"

That's the point that I want to make. DO NOT think of the 16 times! Instead, just think of the 2.5km. Take each 2.5km covered as an achievement. This applies for your Marathon training as well.

If you are comfortable with just running 2.5km, start there. Make doubly sure you are really comfortable with 2.5km by (1) not stopping at all, (2) going faster, (3) doing it more frequently.

Then increase the distance covered, by 500m, by 1km, by 1.5km. Little by little, as you feel comfortable. Your first target is to hit 5km, and to finish it comfortably. (Refer to my definition of comfortable above.) Repeat similarly to get yourself from 5km to 10km. To me, to be able to run a 10km comfortably is a major milestone in Marathon training.

If you ask me if there is a timeline for you to get to the 10km milestone, my answer is, contrary to most marathon training plans that you can find, no. My belief is that if you are just trying to pick up running, pulling yourself out of the house on a nice weekend morning, OR forcing yourself to do a run after day's work at the office is already so difficult, there is no reason to further pressure yourself to follow a plan or meet a timeline just to run.

As I've experienced, the journey to the 10km is critical. You *really* got to enjoy your runs. You got to get into the thinking that you are letting yourself down when you miss a run. And all these while, DO NOT think about the 42.195km, just focus on the 2.5km, 5km, or 10km that you will be running today, tomorrow or the day after.

Back in 2007 when I first started training, I can hardly run 1km continuously. Friends will tell you that I was never the athletic type and in fact I hated running. It is thus that I strongly believe in making sure you enjoy putting on your shoes and going out there for a run. To feel your heart pounding, to hear your breathing, to just enjoy putting one foot ahead of another.

Aldric's Gold Coast Airport Marathon 2011

Aldric recounts his GCM experiences...

Yit Koon has written his story with parts of me mentioned in his well-scripted prose. Now it is perhaps time for me to complete the story with my perspective…

Prior to the Gold Coast Marathon, I have had a superb running year (the year hasn’t ended though). I broke 3 of my PB’s in different racing categories – 21.1km, 25km and 42.195km – and felt like I have sufficient reserves in my tank to do more. After performing a spectacular run in Sundown Marathon (May 28^th) by slashing more than 34 minutes from my previous Full Marathon record, I was ‘ready’ for another 42.195km challenge in a month. I was on top form. Or so I thought. Well, at least that was the wave I rode into Gold Coast.

After one month of hasty tapering and mileage ramp-up, I managed to convince myself during the flight Down Under that I was ready. Don’t overtrain. Don’t overexert. You are ready. You are good to go. Just relax. The advices I have for myself were good in retrospect. I was however, plagued by mental milkshakes. My mind couldn’t focus; it was like I had foreseen an imminent disaster. Indeed.

Race day – 6:30am

Race day was nothing too spectacular. In fact it was freezing. I was jumping up and down pre-race in my desperate attempt to warm-up. I could hear the voice from my head “Feeble Attempt, bloke”. I gave up. I was freezing and I needed a way to thaw my stiff legs. I gave in to my coffee craving and shared one cup with Yit Koon. It was heartwarming. But I still couldn’t warm up. I was panicking. Why am I not sweating yet?

Race day – 6:50am

After several short sprints, I went to the sub-4 pens. It was COOL. I have never seen so many people getting ready at the sub-4 pens in Singapore. Australia must be doing something right as a running nation. I scanned. There are female runners in running tops and skirts. These must be the elite runners. They looked like they can run <2:30 anytime. I made friends with an Aussie by the name of David Craig. He told me this was his virgin marathon and mentioned his hype of attempting to complete a sub-4 marathon that day. “Wrong move mate. You are biting more than you could chew”. Of course, I didn’t say that. He was nowhere to be seen after 12km.

Race day – 7:05am

I searched for the 3:30 hour pacers within the pen and my pacer would be a lanky guy with his waist at my chest level. “How am I going to match this bloke’s steps for the entire race?”. I became slightly paranoid. Even before the race started.

Race day – 7:10am Start!

The gun sounded and the race began.

As I have envisioned, running 3:30 and faster would be a ‘pack’ run for amateurs like me. This is because we can feed off the momentum from the pacers and the running pack and immediately close up the gap once it starts opening. The run started the way I thought it should.

5km split – 4:57min/km. Beautiful.

10km split – 4:54min/km. Pretty.

Then things started spiral downwards. I needed to go for a dump and I did. I lost 1:15 minutes to the toilet. I freaked out when I was back on course because my pacer’s disappeared. Shit. I started picking up and reeling runners in as if I was a fisherman. I wasn’t fatigued as sweat beads started appearing only after 8km. That must be the beauty of racing in winter – and so I thought. I was naïve, and I would pay.

15km split – 5:07min/km. Damn the toilet.

I was still on the chase. As I was approaching the 15.5km turnabout, I begin observing the track in the opposite direction. It was a pleasant observatory.

• I saw the 3 hour pacer pacing no one. Normal. But he made running looked effortless. Impressive.

• Then I saw the 3:15 pacer motivating the pack of 12 runners. Not bad. That’s a hell lot by Singaporean standards.

• Then I saw my pacer. He was 1km ahead of me. He shouted across to me and asked me to catch up. Cool. And catch up I did.

• Then I saw the 3:45 pacer group 5 minutes after the 15.5km turnabout. Wow. Stunning. It was an unbroken pack of at least 20.

• Then I saw the 4:00 pacing group. I was bamboozled. There must be at least 30 pax in that pack. Now this must be a country that takes running seriously. The reverse might be true. Singaporeans take themselves too seriously as runners.

I gulped a gel and began widening my cadence slightly. I caught up with my pacer and pack within the next 10 minutes. Good day I thought. I am going to sit in the pack and let them carry me throughout the race.

At least, that was the plan.

20km split – 4:46min/km. Back on track! Damn the toilet still.

25km split – 4:58min/km. On time, on target. Hold back, hold back. The race is starting.

Things started falling apart when we are running back to the start point. At 28km, the long bridge that I have crossed at the 3km mark seems like a mountain. As I ran towards the bridge, it broke me. “What a long climb it will be”. I decided to fall back slightly to save my legs for the kill later. I made sure the pacer’s balloons were within my line of sight.

30km split – 5:43min/km. On track taking into account my buffer from the previous 25km.

What a long bridge. Damn. It was going upwards, upwards and upwards. I could feel the impact on my tired legs. I could see my pacer so I knew I was still on track. Downed another gel. 

I broke again when I saw a second climb within the same bridge just 3 minutes after the 1^st climb. It was crap. I wanted to take a walk break at the hydration point, take in some sodium and chill out and found out to my dismay that,

1. Their sports drinks are magnesium based
2. Their spectators are fiercely encouraging

I freaked out as I read the contents of the drink. Magnesium? Why the heck is it magnesium? I am so used to 100Plus that I have always taken for granted that sodium is the thing to drink. “Take today’s race as a reminder, Aldric”.

I wanted to walk a bit longer but failed to. The Aussie crowds were overwhelming. They blew me away. They were shouting my name and extending their arms for me to slap. They pushed me and pushed me real hard. I lost my pack slightly ahead but I managed to feed on the energy from the spectators. It was spectacular. Now I know why Ryan Hall loved running by the side.

I bit the bullet, conquered the bridge and I paced up to return to my pack.

The fun began at 34km. My quads started cramping. It started with my left quad. No problem. I started leaning on my right more. My right quads started complaining. Uh-oh. Then I felt busted. My pacer and the pack abandoned me.

Maybe, I have abandoned them.

35km split – 6:24min/km. Petrified, but still pushing.

I stopped to a walk. My quads were screaming murder. They were in dire state and they wanted instant gratification. No way I was going to DNF myself. I’m here to stay. But my mind was rebelling. “How’s that for a cold-weather race, punk? Thinking of a PB? Think again” I wasn’t able to maintain friendship with my legs and my mind that fateful day.

I hopped-slow run my way to the 39km distance marker. It was breezy and the familiar sunrays started hitting us like arrows. I loved it. Some don’t and I could tell that some runners felt the toll on their fatigued body. I felt normal and energized. And I kept placing one foot ahead of another.

The 3:45 pacing group passed me. Ouch.

40km split – 7:11min/km. Was I crawling??

The road towards 40km is an interesting one as I would realize. It turns out from a harbor to the main road which brings us back to the start point (which is now the end point). As I turned, I saw a line of spectators. Again. And this time it was on both sides of the road.

Fantastic (moans).

I bit my lips and started running my best run. I kept to the sides and cupping my hands over my ears to feed off the energy from the spectators. There wasn’t a moment I dared to let up. I allowed them to push me and push me as if their support was an invisible hand behind my back. To the hell with my body, I thought. I’m a warrior and I will make the best of my race even if I cannot supercede my previous PB set a month ago. I thought I would bust a rib. But I didn’t care anymore. I was racing for my pride and dignity as a runner.

Crossed the finishing line at 3:52:48 based on my watch. I was elated. It was a triumphant moment because I knew what I was against during the race. I was satisfied. I let go and allowed my mind and legs to breakdown.

And broke down they did. But I didn’t care. It was a spectacular performance and I know it even though I lamented to Yit Koon non-stop after the race. It was oxymoronic. I was happy within and sour in front. 

Nonetheless, I was happy that Yit Koon did a PB. This race proved 2 things at least.

1. Yit Koon is a good runner
2. The bigger guys always bury the smaller guys in the cold 
   

Take this as a reminder, bloke. 

The hype is now over for Gold Coast and it is probably time to start ramping up for Stanchart at the end of the year. At least I have more than 4 months this time. Time for more training, punk.