a resting week

Activities/Actions & Note/reflections:
Well, the week of slow runs did not heal the pain [วิ่งไม่หยุด: a week of slow runs], I decided to take a rest and do therapy. For the whole week I did some strength training and 10-minute stationary rowing. On Tuesday Meng-Shin brought me a polyfoam bag for my cold therapy [วิ่งไม่หยุด: Frozen pea bag - cold therapy for Runner's knee], but it has to be returned on Friday. I felt much better on Thursday, so I decided to start a slow run on Saturday (or a long bike ride) if the weather is nice.

After a used shoes test, my right and left feet is not"excessive pronated." The test was performed by placing NB 476 (my most used running shoes) on a table, with its toes pointing away from me. After squatted down to eye level, I found that the shoes does not tilt inwards. In addition, after examined its outer sole, extreme wear and tear along the balls of my right foot was not observed, but the wear and tear at the ball of both feet was not "extreme." Thus, I believe that I am NOT "excessive pronated." The wet foot test also confirmed that I have neutral feet.

(tests followed http://www.wisegeek.com/what-is-pronation.htm)


A light-green Nalgene bottle: I got this bottle more than a year ago, but I just started to used it this week. :D

Photos:

A light green Nalgene bottle born in USA, adopted in USA, residing in Taiwan and speaking three languages.

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Frozen pea bag - cold therapy for Runner's knee

Although the pain on the inner side of the right knee (actually, the medial side of the right leg) has bothered me from time to time, I still on my bike to almost everywhere. I did research over the web and found that cold therapy is a common treatment of the pain around knee. The pain I am experiencing is located around the end of femur around the end of possibly vastus medialis (a component of Quadricep femoris) or satoris. Well, I am just guessing. According to this Q&A "My Knee Aches" at RunnerWorld.com, it seems that I may experiencing Patello-femoral Pain Syndrome, a.k.a. Runner's knee or Jumper's knee (see http://en.wikipedia.org/wiki/Runner%27s_knee). Causes of this syndrome include "a tight iliotibial band, neuromas, bursitis, overuse, malalignment, core instability, to name but a few." However, I think that in my case iliotibial band is less likely to be involved in. I probably need to focus on Quadricep femoris muscles. However, the pain area is very close to the medial ligament. Maybe my medial collateral ligament is sprained.

Also, it is possible that the pain is one of the collective symtons of "Shin Splints" http://en.wikipedia.org/wiki/Shin_splints or http://www.watfxc.com/TF/TF%20Education/shin_splints.htm. The pain is around the medial side of the right leg and a bit lower than the knee cap. Running down hill or excessive pronation can cause this. I did run down hill in Taroko Marathon, but how about "excessive pronation?" http://www.selfsource.com/footflex/shin.html. http://www.wisegeek.com/what-is-pronation.htm

According to www.runnerplanet.come, applying cold to the injured area 5 times a day for about 15 minutes a time is a recommendation for almost similar injuries. Cold reduces flow of fluid resulted from tearing and thus reduces inflammatory at the area. Two simplest ways to apply the cold are 1) Ice bags and 2) Ice massage. The skin during the cold application will go through 4 stages of sensations from first Cold to Burning to Aching and Numbness. It is suggested to stop this therapy once the skin feels numb, which is at around 15 minutes of application (http://jointhealing.com/pages/productpages/cryotherapy.html). Then, I need to go to get a frozen vegie bag from supermarket (a frozen pea bag will do) or a polyfoam transportation ice bag from the wet lab.

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cold weather in Thailand

"แม่คะนิ้ง" or "เหมยขาบ" two local names in Thai to describe a phenomenon of frozen dew, a pretty phenomenon but harmful to agricultural products.
(photo: www.matichon.co.th)

Recently, most part of Thailand has been under cold front moving down from China. It has been Bangkok's coldest temperature in the last 50 years (plus the situation was worsen by some rains; now Bangkok weather probably seems like that of Taipei's winter days). Frozen dew has been observed in many parts of hilltop and even happened for the first time in some areas. The beautifulness of the phenomenon has drawn many visitors but made severe damages to crops. Fellow runners in Thailand have also experienced a hard time to get out of their house for a run, I heard. But I think that they should get out and experience the coldness. I have been running in a cold weather in Taipei for several days. :D (I also did several cold-day run back in Chicago. I do miss those runs!) You know what, some people do running in a deep snow!!

There is a technique that we, people in a tropical climate, should take before heading out of the house... If you feel too cold, you should wear more layers, gloves and hat. However, I am sure that after 10 minutes or so, we will be warm up and get some layers off. For me, gloves really help during my cold-day runs. So, do not worry.. it is not in a snow field... so get out and run, folks!


Some headlines from Thai news:

Source: Local - Manager Online
Address : http://www.manager.co.th/Local/ViewNews.aspx?NewsID=9520000004489
Date Visited: Wed Jan 14 2009 23:15:18 GMT-0600 (Central Standard Time)

เลย - อุณหภูมิในพื้นที่จังหวัดเลยยังลดลงต่อเนื่อง ล่าสุดบนยอดภูเรือติดลบ 2 องศาเซลเซียส นักท่องเที่ยวแห่กางเต็นท์สัมผัสความหนาวเหน็บและชมปรากฏการณ์ “แม่คะนิ้ง”

http://www.matichon.co.th/online/2009/01/12321011321232101325l.jpg

วันที่ 16 มกราคม พ.ศ. 2552 เวลา 17:18:29 น. มติชนออนไลน์

http://www.matichon.co.th/news_detail.php?newsid=1232101132&grpid=01&catid=19

"หนาว"ไทยทุบสถิติหลายพื้นที่ "เขาค้อ"เกิดน้ำค้างแข็งครั้งแรก

"หนาว"ทั้งประเทศทุบสถิติประวัติศาสตร์ กทม.เย็นสุดในรอบ10ปี เผยกว่าจะหมดหน้าหนาวเดือนก.พ. ปลายสัปดาห์นี้ร้อนขึ้นอีก1-2องศา

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Two days to go, ING...

Activities/Actions:
Resting! Carbo-loading & Advice from J.J.

Note and reflections:

Race package pick-up & power gels!
On Thursday afternoon, Yu-Hsiang, DaTao (our navigator) and I were on our mission to get race packages at ING Cafe in Xinyi district and finding some packs of energy gels. On two scooters, we arrived at ING Cafe and got our race packages for our team "AS" Team [10 peoples: 2 9K-, 7 Half- and 1 Full- marathoners!). The first task was accomplished very easily. The second task, however, had some difficulties. We learned that California Fitness sells the gel, but they did not allow us to get inside to buy the gels because we were not their members. They suggested we went to another place nearby. That place did carry the gels of another brand, but they had already expired. So, this task was not accomplished. The next day during the lunch time, we (AZhong, Li-Ching, Yi-Ciao, Yu-Hsiang, Yian-chou, and I) stopped by 7-11 to check a "power-in" packs (Japanese brand), but this one was in a too-big package and was not what I wanted. Thanks to everyone for trying. Yu-Hsiang already found out that Irun carries the stuff.

The course map was displayed on Friday next to the wall of postcards for everyone to view.

Following J.J.'s advice:

After learned about my training routine, J.J. suggested me to pace my running during the race carefully. He suggested not to run too fast for the first half. Just run for a comfortable pace (slower than I can or normally run for my short/long runs) and determine to pace after the half and so on. This is a good suggestion, and I will following it. I think that I will do 8-9 min mile for the first half and adjust my pace after that.

A bet

At the lunch on Friday, I mentioned that I have primary and secondary goals: was the primary one is to cross the finish line and the secondary one is to finish under 4 hours. Li-Ching said that they would treat me if I can finish under 4 hours, but I will treat them if I cannot. It's a deal!!!

Photos:

My Taipei's ING Marathon Jersey & bib; No. 01431!

Close-up for the chip!

The official course map posted next to the Wall of Postcards for viewing.

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The last two miles in training

Activities/Actions:
Ran 4 days of 8k, 3 miles, 4 miles and 2 miles

Course condition:
All runs on treadmill.


Note and reflections:

This last week of the training I did short runs. At these points, I have been missing many long runs, which are important. The runs of this week were also in the evening not in the morning as I wanted. Well, I am preparing mentally from now on and carbo-loading. Another mission of this week is to get some packs of energy gels [http://runningtimes.com/Article.aspx?ArticleID=6677&PageNum=4] before Saturday ends.

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Week 4 Thursday -Resting Heart Rate

May 18, 2006
Activities/Actions:

• Biked to lab
• Ran for a mile
• played squash with Ya-wen, P' Tee and P' Lek; some games I played with left hand.

Stat:

Resting Hearth Rate: 52 beats a min (at 26 beats per 30 seconds)
[see here for some details about heart rates]

Course condition:

How I felt:
(the 5-point scale)

• Physically 4
• Mentally 3
• About my nutrition 4
• About my sleep 3

How hard did I work? 7
(the 10-point scale)

Note and reflections:

This is the first day with resting heart rate mornitor. The resting heart rate is low, which is good. Am I fit? Hey, it is not a sign of bradycardia!

Though my lab work is slowly progressing, I feel alright but need to complain about it to someone. Nonetheless, today workout is a good one. Playing squash with left hand reminds me that I can train my untrained (not often used) body part to do work. Just like running, we can train our body and mind for it.

THE HEART OF A RUNNER

"A low resting heart rate is generally regarded as the hallmark of fitness. A well-trained heart pumps more blood with each stroke, accomplishing more work with less energy expenditure. It has more time to rest between beats, an unmitigated good. People who are very fit often have resting heart rtes in the low fifties, sometimes even the forties. Anything below sixty beats per minute is lodged in my mind, anyway, as a kind of virtue, something akin to high moral character. It means that you've done your work."
-----John Jerome

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--Note on measuring Resting Hearth Rate (HR)--

The Resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it. The best time to measure your Resting HR is when you first arise from sleep in the morning. The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle fingers over the Radial Artery and apply a light pressure to it. DO NOT USE YOUR THUMB. It has a pulse of it's own. You may count the beats for one full minute to get the HR, or for 30 seconds and multiply by 2 for the number of BPM.
(an excerpt from an article by Lisa Moser)

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