West Canal Run on 27 Feb`07 (Tue)

Work late and only managed to start the run @ 7.30pm. From Pasir Panjang, tktan n me continued on to South Bouna Vista Rd and underpass to Ayer Rajah Ind Est. While stopping @ the traffic light, I suddenly felt faint and had to take a seat by the road side -- tktan was very worried and suggested that we stopped the run and walked back. After a short rest, I felt good enough and decided to continue on. tktan followed closely behind me -- for fear that I juz fainted along the way. We carried on to Dover Rise and took a water break at Bouna Vista MRT. tktan cautioned me to run slow @ the canal. We did a 5:30min/km pace for the first lap. On the second lap, tktan started to feel pain and we stopped @ Dover MRT and did a 4km cool down walk back to KRGH.

P.S. Really puzzled abt the fainting spell -- I was well hydrated and even carbo-load with bread 2 hours before the run. Good thing the faint was short-lived and I was able to continue with my run.

Distance : 11km
Time : 1h 1min
Avg pace : 5:33min/km

Sengkang-Punggol Run on 25 Feb`07 (Sun)

Was preparing to do a mid-distance run on Thursday -- gotta cancel the run due to rain. Went for makan session @ Rama Thai -- had the claypot sharkfins, crab with glass noodle and phad thai (the waiter didn't warn us that the food will be too much for 2 pax!!). My plan to do a 2-hr run on Saturday morning also backfired -- attended a drama performance @ Esplanade on Friday evening and reached home closed to midnite :( CNY dinner party at home (Hokkaido Crab Ramen & sake, maki sushi, yusheng & fruit jello) ended ard 10pm and I managed to clean up & zzz before midnite.

Thank goodness my last bet to run on Sunday morning materialized :) Woke up at 7am and started the run at 7.30am. Warmed up with 2 1-km lap ard my neighbourhood :-
Lap 1 : 5:12min/km (surprise that I can still run at this speed! breathing was easy...)
Lap 2 : 5:30min/km (slow down a bit to more relax pace -- yeah, my ideal pace)
Weather was cloudly and cool. Continued on to Punggol via the flyover and ran along the LRT line. Only saw a handful of runners in the opposite direction. Spotted 2 guys ahead near the Punggol MRT station. Wah, finally have company :) When I caught up and ran alongside one of the guy, he kept turning side to look at me. Turned out it was SgRunner kayano! Oops, didn't recognise him until her called out to me. He asked how was my ankle pain -- told him it was my knee that has problem :) Ran ahead as I was trying to beat the sun (peeping thru the clouds). Intended to do a 6km loop to Jalan Kayu but abandoned the plan when I crossed over to Sengkang -- the sun was out in full blast and I didn't carry water/money with me. Did my cool down stretch followed by hot/cold treatment for the knees.

P.S. Very happy that I can maintain 5:30min/km pace and no knee pain during the run -- juz ITB tight. OK, looks like I gotta run on relatively flat surface for the time being. Shall increase my mileage from next week onwards and start LD @ ECP real soon.

Distance : 10km
Time : 55min
Avg pace : 5:30min/km

CNY Heng Heng Run on 20 Feb`07 (Tue)

Skipped CNY Eve Run @ LPR as the slanted surafce @ OUTR may not do good to my injured knee. So joined DR's CNY Heng Heng Run @ Safra MF on Chu 3 (after 3 days of feasting) -- thru 3 hills (Kent Ridge Park, Labrador Park and Mount Faber). Took a lift from DR @ Serangoon MRT, together with DO and fennel. tktan was already warming up when we arrived. After putting our barang in DR's car, we did our warm up stretch while waiting for the rest -- cokiee, kayano, SV and new faces hkflyer & sealboon. Wah, most wore red/orange to add on to the festive run. After DR briefed us on the route, we started the run @ 7.30am -- running along Depot Rd towards Kent Ridge Park. DR, DO & cokiee played guide to the tourist, hkflyer, while fennel and me followed closely behind. Could hear the guys, SV, sealboon, kayano and tktan chitchatting behind. Followed DR via a new route to Portsdown flyover -- crossing the railway track, a mosque and private housing along Jalan Hang Jebat.

When we reached Kent Ridge Park, DR, DO, hkflyer and tktan went for another loop while the rest took a break @ the tank. kayano brought his camera phone and we took a group pic @ the tank. Became lost sheep when I stopped to stretch my hamstring (pulled it when I jumped off the tank after the group pic). Instead of the canopy walk, we ran on the path. To prevent further injury to my knees, I opted to walk down along Pepys Rd while tktan ran down and waited for me @ the base. We continued and ran to Labrador Park. Spotted the group running up to Olive Restaurant and we followed suit. Re-joined the group @ Dragon Teeth. Took another group pic before moving to Mount Faber. My knee pain came on at this time -- despite stretching, the pain persisted. Decided to call it a day -- tktan didn't have enough sleep and slacked together with me. We walked back to Safra MF via Henderson Rd. Shortly after, cokiee and fennel came back -- beated from the hot weather. Soon, the rest came back.

We had a yum-seng toast with red wine (courtesy of DO) to mark a good run for the pig year! Had a quick breakfast @ the food centre opposite the clubhouse. Then tktan and me head off to the aiport to send off fennel & George to the Langkawi Ironman.

P.S. Not sure whether the walk break disrrupted the momentum or the slope @ Kent Ridge/Labrador Park triggered the knee pain(at different location from last week). Next run, will target non-stop running for 1.5 hours without slope.

2nd Recovery Run on 15 Feb`07 (Thu)

Enjoyed a romantic 5-course vday dinner with my koibito - appetiser of Goose Liver Terrine and Pan Fried King Prawns, intermezzo of lime sorbet, Double Boiled Chicken Consommé, main course of Grilled Imported Angus Beef Tenderloin & Grilled Salmon and dessert of Lemon Mousse with Strawberry Ice Cream and Blueberry Sauce.

In need to burn off the excess, went for my second recovery run @ West Coast -- did not do ITB massage using tennis ball. This time, I was determined to run at my own pace and not try to chase after tktan. Lost sight of tktan in West Coast Park and I did an additional 1km loop before spotting him near the toilet close to MacDonald. He asked me to go ahead as he would be doing interval. So I ran another loop -- took time and was glad that I was running 5:45min/km pace. tktan then joined me as we ran back to the Dog Run Area. Was experiencing pain in the right knee(at different location from Tue's run) but wanna try how long more I could sustain. Finally ended the run at MacDonald -- time check was 1h 1min. Yeah, glad that I was able to run continuously for 1h -- improvement from previous run of 30min. We took a cool down walk to Clementi Woods Park -- wanna explore new routes. Erhm, it was a small area of 500m width. We checked out the restaurant @ the top of the hill, Sakura, which serves Japanese Buffet. Found a shortcut back to NUS. After cool down and shower, we walked over to Fong Sheng area for dinner. Experienced sharp pain @ right knee! Oh dear, did I worsen the condition by continue running after the knee pain surfaced? Dutifully went home and do hot/cold treatment on my knees. Phew, felt better the next morning.

P.S. Though worried abt pain after the run, happy that my slow pace is still 5:45min/km pace -- that means I can possibly complete Nagano Marathon in 4.5hr :) Will concentrate on building up my mileage slowly from here.

Distance : 10.5km
Time : 1h 1min
Avg pace : 5:49min/km

Recovery Run on 13 Feb`07(Tue)

kops21 sms-ed me to join the CBD's Valentine Eve Run. Unable to make it as would be working late. He then asked me to join them after the run for chitchat and makan -- but I planned to do my recovery run @ West Coast after work. Indeed I worked till 7pm and only started the run closed to 7.30pm. tktan, who was nursing a hamstring injury, joined me for the recovery run. Was feeling fine along Pasir Panjang Rd to West Coast Park -- hmm, instead of my right leg, felt some discomfort at my left shin. It was still bright when we reached West Coast Park -- tktan cautioned me to stop anytime if I dun feel good. We were running at a relax smell-flower and chitchatting pace. The park was quiet with a handful of joggers. Tried to switch my breathing to nose-in mounth-out -- still felt out of breath. tktan periodically asked me whether I was feeling ok. On the return route, I started to feel uncomfortable @ my right knee -- knee cap felt loose/mis-aligned and ITB became painful. Endured and hoped the pain would go away soon -- it didn't go away and I decided to stop the run. Oh dear, that was juz after 30mins of running :( We took a cool down walk back to KRGH -- could hear my right knee "clicking". Was feeling lousy and defeated -- was I too rush to get back to running? Or did I overdo it with ITB massage using the tennis ball? *faint* tktan suggested that I skipped the ITB massage and try running again on Thursday. OK, hope Thursday run will be a better one :)

Another Date with Osteopath on 10 Feb`07 (Sat)

After 1 WHOLE week of no running, I was almost tearing my hair out of boredom. The only exercise I did was a short swim on Tuesday -- felt pain at the back of my left knee for no reason as I was swimming leisurely :( Had to cut short the swim and I dun even dare to think about 'secretly' going for a run. Thursday morning, woke up with a weak right knee -- could barely lift up my leg! Did I do something wrong? The swim worsened the condition instead of improving? The only additional thing I did beside the stretching exercises was ITB massage using golf ball (my tennis ball had gone missing). Luckily, felt much better on Friday morning -- didn't do the ITB massage with golf ball. Went for cycling with tktan and his colleague @ East Coast on Sat morning before our appointment with Paul, my osteopath.

Told Paul about my weak right knee and he said the golf ball may be too hard for massaging -- may do more harm! *Faint* Lesson learnt -- listen to the expert and dun try to substitute the tennis ball with another ball without consulting him! He was glad to hear that I was feeling less tight around the back of my knees -- the 1 week rest indeed helped to improve my condition slightly. Pelvis was slightly rotated and ITB still tight. So he massaged to put my pelvis in place and loosen the ITB. Mine, the ITB massage was REAL PAINFUL -- he was using a new circular stroke and he was surprised that I noticed the difference! Of course, it was MORE painful! Good news was he gave me the green light to resume light running for the next 2 weeks -- at most 10km for each run with rest day in between and lotsa stretching. Twice this week and if I feel good, add in another short run on weekend. He will review my condition again 2 weeks later.

Phew, glad that my hair will be in tact! Ok, will start off with an easy run on Tuesday next week and see how it goes... Keep my fingers crossed that I will feel good!

P.S. Like to thank many SgRunners who showed their concern and support during my "down" period, especially my running buddy & koibito tktan :)

Lunch Date with Osteopath on 3 Feb`07 (Sat)

Paul, my osteopath, was shaking his head when I listed down my problem areas -- he had to patiently wait for me to describe my injured shoulder from skiing and hip & knee pain from running. First he checked my hip -- way off as my pelvis was rotated again! He started with my shoulder -- there was a strain @ biceps as it was painful when he massaged. Next, he tried to identify the point where I felt pain at the back of my knee. Bad news -- it was a tendon micro-tear @ my hamstrings! Felt a burning sensation when he massaged -- OUCH! He moved on to ease my hip pain with his elbow -- PAIN! This was followed by massage on my ITB to ease the knee pain... Phew, was glad when the pain therapy was finally over! More bad news -- to allow the micro-tear to heal, he advised me to stop running for at least 2 weeks -- no bike either, juz swim :( He will review my recovery a week later -- and see how soon can I get back to runnning. That's on the condition that I dutifully do the stretching exercises for my shoulde, hip and knee and ice my knees daily. Also, it will do me good if I train up my core muscles and stability...

Here's some links on hamstring injury :-
1) Hamstring Injury
2) Extract from Hamstring
In my experience dealing with hamstring strain in long distance runners’ I find that they do not have an imbalance with the quadriceps muscle being stronger than the hamstring, but just the opposite the hamstring is stronger than the quadriceps. This can happen if there was a previous injury to the knee leading to residual atrophy of the quadriceps muscle. In many circumstance the quadriceps and hamstring muscle work synergistically to extend the knee. If, the quadriceps muscle is weak the hamstring will compensate in order to extend the knee. This leads to an over worked hamstring muscle. Another muscle imbalance, which can lead to hamstring strain, is a weak lower abdominal muscle (external oblique abdominal muscle) and an overly developed hamstring muscle. This situation can occur on one side of the body if there is a history of an inguinal hernia. In certain situations both the lower abdominal muscles and the hamstrings act to tilt the pelvis in a posterior direction. If the lower abdominal muscle is deficient in its action to stabilize the tilt the pelvis the hamstring compensates by working harder.

In both of these situations rehabilitation and prevention should address the weak synergistic muscles. Recent work by Sherry (2004) supports this concept. He demonstrated the addition of core stabilization exercises to traditional stretching and strengthening exercises are more effective than just traditional and strengthening exercises for hamstring strain.

P.S. Really have no idea when or what caused the micro-tear! Disheartening news with 2+ months to Nagano Marathon -- well, I juz have to take a break from running and pursue my other sporting interests for the time being...

NUS Hill Run on 31 Jan`07 (Wed)

Skipped LD on last Sunday as my right knee was still painful and I needed a fresh mind to work (yes, worked the entire week 7 days). Though I brought my swim and run gear with me on Monday, was unable to do either -- stucked at work till 9pm :( So Wed NUS Hill Run was my first run of the week -- after 4 days of rest.

This week, we had a smaller turn out -- ronnie, fennel, George, cokiee, tktan and me. Little tigger went ninja training, hohorunner had CNY dinner, DO went to the pool to "eye" chop chop and DR unable to make it last minute. Haiz, George, fennel n cokiee were late -- managed to start the run @ 7.20pm. tktan, who was trying out his new Saucony shoes, took the lead while I was sweeper and fennel as sweeper's sweeper :) fennel was having calve/shin pain from her LD with Safra MF last Sunday -- so we gals were running @ smell-flower pace while the guys chiong. When we reached Haw Par Villa, I suggested to fennel to take the short cut -- run up the slope and exit @ Zehnder Rd to South Bouna Vista Rd. fennel, being an upright person, opt not to take the short cut and we continued along Pasir Panjang Rd to South Bouna Vista Rd. Crawled up the killer slope -- hmm, no sight of the guys! Boo hoo, they didn't wait for us!

Recovered our breath @ the KRP downslope and continued on to SP1 -- skipped the water break @ Sci Hub. Lead fennel to the new route via underpass to Ayer Rajah Industrial Estate and South Bouna Vista MRT. We took a quick toilet break @ the MRT before proceeding to Ulu Pandan Canal. Set to auto cruise mode and enjoyed running with the wind on the face. Oh, remembered that I was suppose to switch my breathing technique to nose-in mouth-out (in preparation for Nagano Marathon where air is cold n dry). Erhmmm, somehow, could not synchronized my new breathing style with my stride -- felt out of breath. Gotta try this again at a slower pace. Mid way, felt pain on the back of my left knee -- oh no, not a good sign :( Slow down and the pain eased. We decided to skip Sunset Way Canal and head back to NUS. Chiong up the final slope and completed 13km in 1h15min. Took a recovery walk while waiting for the guys to come back. Poor cokiee, he was a lost sheep after taking a wrong turn @ KRP and couldn't find the front and back pack. Instead, he did his own run @ KRP. Warning to new comers, do stay with the lead or sweeper! Or, the sweeper's sweeper didn't do her job?! :P

Thanks for tktan for the ice and isotonic water and fennel for extra isotonic water. After a quick shower, we went to Clementi for dinner. ronnie and I had fried hokkien mee served with "oh pare" leave -- hmm, only complain was the prawn was not shelled (George was "kind" enough to demo how to de-shell the prawn using the handle of a spoon -- of course he ate the prawn after the demo). tktan had black bean sauce beef horfun, George had fried rice and fennel has dried noodle with mushroom n jiao zi.

P.S. Felt a sharp pain @ my right knee cap when I went down the stairs @ MRT station. Very disturbing as I had not felt this kind of pain before, plus the pain @ the back of my left knee during the Ulu Pandan Canal stretch. Dutifully ice my knees thoroughly before I zzz. Thank goodness, my knees felt much better this morning. Now, I juz hope that when I see my osteopath on Saturday, he will not asked me to stop running -- keeping my fingers n toes crossed!

Distance : 13km
Time : 1h 15min
Avg pace : 5:46min/km