Nursed a very painful shin splint in my left leg all of last week and was still limping when I joined the Hyderabad Runners yesterday morning for a tough 17.5k through some pretty steep ups and downs.
Over the past one week, several people gave some good suggestions on how to deal with shin splints and I have been trying everything from ice and mustard oil massage to strengthening exercises for the shin.
Started the run yesterday very, very slowly and was hobbling along for the first few kilometers after which I started settling down in a good rhythm. Fortunately, I had a running companion for the entire run and that helped a lot. Without the company I would have given up so felt pretty happy when we finished the run together in 2:13.
My leg is feeling much better than last week so clearly something seems to be working. The ice as well as the mustard oil massage has certainly helped, tried elevating my leg while sleeping by putting a pillow under my leg but found it to be very uncomfortable.
What has probably worked best is the shin strengthening exercise that has helped my left shin to gain more power. Also, my right knee is much better (thanks a lot to Dr Bakhtiar Choudhary for the knee exercises) and hence is able to share the load of my body when I run.
Just hoping that pain goes away soon; I now need to increase my weekly distance and having a good pair of legs is essential.
Here is a link to some good shin exercises:
http://www.sportsinjurybulletin.com/archive/0161-shin-splints-treatment.htm
Monday, October 31, 2011
Saturday, October 22, 2011
Prediction
I have been maintaining this blog since February. Also been training for the Mumbai Marathon since then.
Surprised to see just about 20 blogs in all of the eight months. And my running record too is far from the targeted.
Here is my prediction about January 2012 when I would have run the Mumbai Marathon and this blog will come to its natural end:
I will wish that I had run more.
I will wish that I had blogged more.
Uncannily similar to how people feel at the end of their lives, right?
Surprised to see just about 20 blogs in all of the eight months. And my running record too is far from the targeted.
Here is my prediction about January 2012 when I would have run the Mumbai Marathon and this blog will come to its natural end:
I will wish that I had run more.
I will wish that I had blogged more.
Uncannily similar to how people feel at the end of their lives, right?
Pain
That there will be pain is a given.
How long can I delay the onset of pain?
How do I respond to it and keep going?
How do I avoid permanent injuries?
Those are the questions.
How long can I delay the onset of pain?
How do I respond to it and keep going?
How do I avoid permanent injuries?
Those are the questions.
Sunday, October 16, 2011
Inspiration from an Ultra Runner
Ran 16kms with the Hyderabad Runners group today morning and would like to dedicate my run to one person in particular – Sunil Menon.
We ran on a long stretch of road on the outskirts of the city. While most of us started running at a leisurely hour of 5.30 am, a smaller set of people – training for the Bangalore Ultra - had started running on the same road at 4am in loops of 16 kms. This way, we would come across several ultra trainers on the route during our own run.
Scared of my right knee giving me problems, I started out at a really slow pace in addition to taking walk breaks every seven minutes. Gradually picked up a little more speed and was happy when I reached the 8 km mark in about an hour and then turned back to return to the starting point.
At around this time my knee problems returned. I started feeling a lot of pain and fatigue in my right knee. This is now becoming a regular feature (the first time this happened was on Sep 11 this year)and very soon I was hobbling, unable to run straight. I had to drastically reduce the pace and started taking more frequent walk breaks. In fact I was running so slow that I had started cooling down. I clearly remember talking to myself thinking that I had a lot of stamina still left in me and that I could keep running for a fairly long distance – if only my legs gave me the support to keep running. My emotions were a mix of disgust and self pity.
At around 7.15, with another 5 km or so to the finish, it so happened that I turned to look back. Generally, I never look back when running so I really don’t know why I did this. I saw an amazing sight – this runner coming really fast towards me – a blur in blue kicking a trail of dust as he galloped towards me. In no time he was upon me, patted my back, urged me to keep going and was suddenly gone.
Was this blur in blue Superman? Probably. I know him by the name of Sunil Menon. He was training for the Ultra and had been running since 4 am today. Which meant that when he crossed me, he had been running for at least 3 hours. I came to know later that he ran for a total of 5 hours today.
The brief interaction that the two of us had for about two seconds – the backslapping and the words of encouragement – changed the race for me. Something magical happened in those two seconds. It was as if Sunil transferred all his energy he had at his disposal into me.
To hell with the pain, I said to myself, as I picked up my pace in an attempt to follow Sunil. Here I was, doing a leisurely 16k and getting overtaken by someone who has already been on the road for 3 hours. I can do better than this. Very soon I was running at a fairly respectable pace and had started to feel the exertion. I could feel my body putting in the efforts as my lungs expanded and contracted at a furious pace providing the air to my engine as it powered me on.
I never caught up with Sunil but did not let him disappear from my sight. What was otherwise promising to be a 2:30 torture ended as a good respectable 2 hour run. As I reached the finish line, I saw him turn around and start out for another loop of 16 kms. It was as if he had taken on himself the task of getting me to the end and he rushed out again to inspire someone else…
Thank you Supermenon. Thank you Hyderabad Runners.
We ran on a long stretch of road on the outskirts of the city. While most of us started running at a leisurely hour of 5.30 am, a smaller set of people – training for the Bangalore Ultra - had started running on the same road at 4am in loops of 16 kms. This way, we would come across several ultra trainers on the route during our own run.
Scared of my right knee giving me problems, I started out at a really slow pace in addition to taking walk breaks every seven minutes. Gradually picked up a little more speed and was happy when I reached the 8 km mark in about an hour and then turned back to return to the starting point.
At around this time my knee problems returned. I started feeling a lot of pain and fatigue in my right knee. This is now becoming a regular feature (the first time this happened was on Sep 11 this year)and very soon I was hobbling, unable to run straight. I had to drastically reduce the pace and started taking more frequent walk breaks. In fact I was running so slow that I had started cooling down. I clearly remember talking to myself thinking that I had a lot of stamina still left in me and that I could keep running for a fairly long distance – if only my legs gave me the support to keep running. My emotions were a mix of disgust and self pity.
At around 7.15, with another 5 km or so to the finish, it so happened that I turned to look back. Generally, I never look back when running so I really don’t know why I did this. I saw an amazing sight – this runner coming really fast towards me – a blur in blue kicking a trail of dust as he galloped towards me. In no time he was upon me, patted my back, urged me to keep going and was suddenly gone.
Was this blur in blue Superman? Probably. I know him by the name of Sunil Menon. He was training for the Ultra and had been running since 4 am today. Which meant that when he crossed me, he had been running for at least 3 hours. I came to know later that he ran for a total of 5 hours today.
The brief interaction that the two of us had for about two seconds – the backslapping and the words of encouragement – changed the race for me. Something magical happened in those two seconds. It was as if Sunil transferred all his energy he had at his disposal into me.
To hell with the pain, I said to myself, as I picked up my pace in an attempt to follow Sunil. Here I was, doing a leisurely 16k and getting overtaken by someone who has already been on the road for 3 hours. I can do better than this. Very soon I was running at a fairly respectable pace and had started to feel the exertion. I could feel my body putting in the efforts as my lungs expanded and contracted at a furious pace providing the air to my engine as it powered me on.
I never caught up with Sunil but did not let him disappear from my sight. What was otherwise promising to be a 2:30 torture ended as a good respectable 2 hour run. As I reached the finish line, I saw him turn around and start out for another loop of 16 kms. It was as if he had taken on himself the task of getting me to the end and he rushed out again to inspire someone else…
Thank you Supermenon. Thank you Hyderabad Runners.
Tuesday, October 4, 2011
The Spirit of Marathon
Been watching a lot of marathon videos on Youtube and the images of superbly fit people pounding away on the road have been completely ingrained in my mind. I go to sleep to the sound of the feet striking the ground, I wake up thinking about the weekly schedule, I ice my injuries all day just to run again and get back to the same pains.
One such great movie is The Spirit of Marathon. A must watch, it is about several people spread across the globe who are training to run at the Chicago Marathon.
Have changed my strategy from doing one long run every weekend and recovering for the rest of the days to running 4 days in a week. One of the veterans from Hyderabad Runners gave me a piece of his mind saying that I might as well forget about finishing the marathon if I don’t start running at least 3-4 days in a week. So, have started following Hal Higdon’s schedule that gradually increases the distance to be run in a week. It starts with a comfortable 25-30kms to be run in a week that gradually increases all the way to around 60 kms during the week of the marathon. The distances on Wednesdays and Sundays keep increasing with around 5 kms to be run on the other days.
One such great movie is The Spirit of Marathon. A must watch, it is about several people spread across the globe who are training to run at the Chicago Marathon.
Have changed my strategy from doing one long run every weekend and recovering for the rest of the days to running 4 days in a week. One of the veterans from Hyderabad Runners gave me a piece of his mind saying that I might as well forget about finishing the marathon if I don’t start running at least 3-4 days in a week. So, have started following Hal Higdon’s schedule that gradually increases the distance to be run in a week. It starts with a comfortable 25-30kms to be run in a week that gradually increases all the way to around 60 kms during the week of the marathon. The distances on Wednesdays and Sundays keep increasing with around 5 kms to be run on the other days.
Thursday, September 22, 2011
Phidippides
490 BC. The Persian Army invades Athens and a battle takes place at the Bay of Marathon. Against all odds and even after being outnumbered 4:1, a small army from Athens manages to beat the Persians. However, there are Persian ships fast approaching the bay and Athens will need reinforcement.
A messenger – Phidippides – is sent from the Bay of Marathon to Athens to break the news of the victory and the threat from the Persian ships on the horizon. He runs the distance to relay the news as there is no other means of transportation.
The distance? 26 miles.
Or man reaches Athens and relays the news. There is jubilation on the news of victory but Phidippides does not get to savor the taste of victory. He collapses from exhaustion and dies. Eventually, the Persian Army also defeats the Greek and Athens falls.
Cut to the present.
I get a call from a very dear friend. After chit-chatting for a while, the conversation turns to my marathon training. I bore him with the gory details of my IT Band injury (see previous post). He then tells me the sad story of this 43 year old absolutely fit guy who used to workout at the gym my friend goes to. The other day, in the middle of an intense aerobic work-out, this guy just collapsed and died. Take care, says my friend. Respect the warning signs of the body and don’t be brash.
I couldn’t help but think of Phidippides – the first Marathoner. Come to think of it, he set up a pretty low benchmark for the universe of runners. All you need to do is to come out alive after the run and you would have bettered Phidippides’ record. Come out alive. 5 hours, 6 hours or 7 hours…just come out alive.
A messenger – Phidippides – is sent from the Bay of Marathon to Athens to break the news of the victory and the threat from the Persian ships on the horizon. He runs the distance to relay the news as there is no other means of transportation.
The distance? 26 miles.
Or man reaches Athens and relays the news. There is jubilation on the news of victory but Phidippides does not get to savor the taste of victory. He collapses from exhaustion and dies. Eventually, the Persian Army also defeats the Greek and Athens falls.
Cut to the present.
I get a call from a very dear friend. After chit-chatting for a while, the conversation turns to my marathon training. I bore him with the gory details of my IT Band injury (see previous post). He then tells me the sad story of this 43 year old absolutely fit guy who used to workout at the gym my friend goes to. The other day, in the middle of an intense aerobic work-out, this guy just collapsed and died. Take care, says my friend. Respect the warning signs of the body and don’t be brash.
I couldn’t help but think of Phidippides – the first Marathoner. Come to think of it, he set up a pretty low benchmark for the universe of runners. All you need to do is to come out alive after the run and you would have bettered Phidippides’ record. Come out alive. 5 hours, 6 hours or 7 hours…just come out alive.
Twin Lake Run and the IT Band Syndrome
Pre-dawn darkness of September 11 saw several members of the Hyderabad Running club driving towards the venue of the day’s run – the 21 km twin lake run.
Probably the most picturesque route in Hyderabad, it begins on the bank of one lake, hits the highway along the border of a deer park and goes on to another lake. The route is around 11 kms and a round trip is perfect for a Half Marathon
Here is the link of the route
http://www.gmap-pedometer.com/?r=5064886
It was great fun running as a group – though we all spread out very soon based on our speeds, there was a lot of cheering as we met the faster runners on the way back. We had one car doing trips on the route, stopping at strategic points and replenishing us with water, Gatorade and biscuits.
The best part was the finish – all the early finishers were waiting for us and the moment we came in sight all of them started clapping and cheering. I felt like a hero as I crossed the finish line.
What a great experience running with a group of highly accomplished runners.
The IT Band
Two hours into the run and about 6 kms from the finish, I made the mistake of stopping for a drink at the car. Filled myself with Gatorade and my near empty bottle with cold refreshing water. As I stood there at the side of the road munching on a biscuit, I reached out to massage the outer side of my right knee that had been getting worse with pain over time. I thought the massage would ease off some pain and give me relief.
However, the moment I resumed running, I was in for a major shock. There was so much pain in the outer portion of my right knee that I could just not run. I tried running with a severe limp for about 5 seconds hoping that I will be able to find my gait but to no avail.
The end, I thought to myself. Not only would I have to walk all the way to the finish line, my chances of running again looked very, very bleak. Simply kept walking for about 5 minutes, watching other runners disappear into the distance. A couple of them passed me from behind after asking me about my injury. I decided to give it another shot; and gingerly put my foot forward. Then another. Started a slow jog. The limp was gone. A sigh of relief. The pain was there but bearable. Decided to maintain the walk run routine and kept moving towards the finish with a determination. However, the last stretch was psychologically very painful. I kept looking into the horizon for the finish line but the road just kept going on and on.
Finally, reached the end to a rousing welcome from the people who had finished before me. I had done it. The timing too was not so bad; the stop and the walk included I finished in about 2 hrs 40 mins. Kept walking to keep the circulation going and had an energy bar, lots of water and some Gatorade as we waited for the others to finish.
The damage to the knee was considerable as I discovered during the remaining part of the day. I was just not able to put any weight on my right leg despite resting the whole day. Even the next day I was walking around with a pronounced limp. Also, climbing up or down the stairs felt like walking with feet of lead and fireworks going off in the knees with every stair.
Much later, while trawling the net, I found that my ailment is actually pretty common. I was surprised and comforted at the same time that millions before me have gone through the same pain. I found that it is called the IT Band (Ilio-tibial band ) Syndrome. The pain in the outer knee is caused due to stress on a band of muscles (called the IT Band)on the outer portion of the leg that run all the way from the femur to the knee. As a result of this injury, I have been out of action for the past 2 weeks and will attempt a long run again this coming Sunday. Keeping my fingers crossed.
There are techniques to stretch the IT band that helps relax these muscles and reduce the strain. Been trying some of these to see if I can hold myself for the time to complete the long runs.
And oh, if I ever come around starting a music band, I will certainly not name it the IT Band.
Probably the most picturesque route in Hyderabad, it begins on the bank of one lake, hits the highway along the border of a deer park and goes on to another lake. The route is around 11 kms and a round trip is perfect for a Half Marathon
Here is the link of the route
http://www.gmap-pedometer.com/?r=5064886
It was great fun running as a group – though we all spread out very soon based on our speeds, there was a lot of cheering as we met the faster runners on the way back. We had one car doing trips on the route, stopping at strategic points and replenishing us with water, Gatorade and biscuits.
The best part was the finish – all the early finishers were waiting for us and the moment we came in sight all of them started clapping and cheering. I felt like a hero as I crossed the finish line.
What a great experience running with a group of highly accomplished runners.
The IT Band
Two hours into the run and about 6 kms from the finish, I made the mistake of stopping for a drink at the car. Filled myself with Gatorade and my near empty bottle with cold refreshing water. As I stood there at the side of the road munching on a biscuit, I reached out to massage the outer side of my right knee that had been getting worse with pain over time. I thought the massage would ease off some pain and give me relief.
However, the moment I resumed running, I was in for a major shock. There was so much pain in the outer portion of my right knee that I could just not run. I tried running with a severe limp for about 5 seconds hoping that I will be able to find my gait but to no avail.
The end, I thought to myself. Not only would I have to walk all the way to the finish line, my chances of running again looked very, very bleak. Simply kept walking for about 5 minutes, watching other runners disappear into the distance. A couple of them passed me from behind after asking me about my injury. I decided to give it another shot; and gingerly put my foot forward. Then another. Started a slow jog. The limp was gone. A sigh of relief. The pain was there but bearable. Decided to maintain the walk run routine and kept moving towards the finish with a determination. However, the last stretch was psychologically very painful. I kept looking into the horizon for the finish line but the road just kept going on and on.
Finally, reached the end to a rousing welcome from the people who had finished before me. I had done it. The timing too was not so bad; the stop and the walk included I finished in about 2 hrs 40 mins. Kept walking to keep the circulation going and had an energy bar, lots of water and some Gatorade as we waited for the others to finish.
The damage to the knee was considerable as I discovered during the remaining part of the day. I was just not able to put any weight on my right leg despite resting the whole day. Even the next day I was walking around with a pronounced limp. Also, climbing up or down the stairs felt like walking with feet of lead and fireworks going off in the knees with every stair.
Much later, while trawling the net, I found that my ailment is actually pretty common. I was surprised and comforted at the same time that millions before me have gone through the same pain. I found that it is called the IT Band (Ilio-tibial band ) Syndrome. The pain in the outer knee is caused due to stress on a band of muscles (called the IT Band)on the outer portion of the leg that run all the way from the femur to the knee. As a result of this injury, I have been out of action for the past 2 weeks and will attempt a long run again this coming Sunday. Keeping my fingers crossed.
There are techniques to stretch the IT band that helps relax these muscles and reduce the strain. Been trying some of these to see if I can hold myself for the time to complete the long runs.
And oh, if I ever come around starting a music band, I will certainly not name it the IT Band.
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