Thursday, March 30, 2006

Muscle Cramps!

Still pondering over Why/What caused my muscles to cramp so early (at the 25km marks) and so severely that it reduced my run pace to a walk at Dec SCSM 2005!!! While the cramps did not show itself significantly at KLIM in March this year, i still can't understand what i did right this time round..... Questions and more Questions.. Went to Internet for answers and found this site interesting.. http://sportsmedicine.about.com/cs/leg_injuries/a/leg8.htm

Here is excellent comments from Sweet Beena...

"Intakes exceeding requirements must be excreted in order to maintain the sodium content of the body. However, there is also a limit which sodium can be excreted. Intakes beyond this will cause an increase in sodium content, which in turn causes water to be retained. If this is maintained for too long, it may lead to tissue damage, hypertension, headaches, nausea, higher body temperatures, increased thirst and nausea. You will be stressing your kidneys to regulate the sodium content of the body. Salt excretion is reduced for the very young and as a person ages. Increasing your salt content can also lead to a loss of calcium. The homeostasis of the body is also disrupted.

Till now, no one fully understands what causes muscle cramps. Factors that contribute to cramping may be dehydration, electrolyte imbalance, overexertion, and/or inadequate fitness/conditioning, poor blood circulation.

Add some potassium rich foods to your diet such as bananas, walnuts... deficiency in potassium can be one of the causes too, not only deficiency in sodium. recently, i think some sports nutritionists cited lack of calcium as a contributor to cramps too.

just my humble cents of knowledge..


cheers have a great day ahead!...
ah bee"

What Are Muscle Cramps? A cramp is an involuntary and forcibly contracted muscle that does not relax. Cramps can affect any muscle under your voluntary control (skeletal muscle). Muscles that span two joints are most prone to cramping. Cramps can involve part or all of a muscle, or several muscles in a group. The most commonly affected muscle groups are:

*Back of lower leg/calf (gastrocnemius).
*Back of thigh (hamstrings).
*Front of thigh (quadriceps).
*Cramps in the feet, hands, arms, abdomen and along the rib cage are also very common.

Cause of Muscle Cramps!
Although the exact cause of muscle cramps is unknown, some researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Other factors may also be involved, including exercising or working in intense heat, dehydration and depletion of salt and minerals (electrolytes).

Treating Muscle Cramps
Cramps usually go away on their own without seeing a doctor. Self-care tips include:
Stop doing whatever activity triggered the cramp.
*Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.
*Apply heat to tense/tight muscles, or cold to sore/tender muscles.
*To avoid future cramps, work toward better overall fitness. Do regular flexibility exercises before and after you work out to stretch muscle groups most prone to cramping. Always warm up before stretching.
*Calf muscle stretch: In a standing lunge with both feet pointed forward, straighten the rear leg. (Repeat with opposite leg.)
*Hamstring muscle stretch: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
*Quadriceps muscle stretch: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)
*Hold each stretch briefly, then release. Never stretch to the point of pain.


Preventing Muscle Cramps
To prevent cramps, you should also keep your body adequately hydrated. Children especially often do not drink enough liquids to replenish fluid lost during exercise. Some tips to prevent cramps:

*Hydrate appropriately
*Drink water at regular intervals, before you get thirsty.
*Drink more than your thirst requires.
*Drink a sports beverage if you are working in heat or sweating for more than an hour.

Although most muscle cramps are benign, sometimes they can indicate a serious medical condition. See your doctor if cramps are severe, happen frequently, respond poorly to simple treatments or are not related to obvious causes like strenuous exercise.

Monday, March 27, 2006

My Singapore Biathlon 2006 Timing!

The Official Results !

Veteran Category... Positon 24 of 218 Particpants

Rank/Bib/Name/Nationality/Swim/Transition/Run/Finish
20 1030 PETER DOUGLAS UK 00:45:52 00:01:03 00:43:34 01:30:28
21 225 LOO CHEE KEONG SINGAPOREAN 00:38:14 00:01:09 00:51:38 01:30:59
22 432 STEEN PUGGAARD DANISH 00:39:13 00:01:12 00:50:36 01:31:00
23 404 JOHNSON DAN JACOB SINGAPOREAN 00:39:01 00:01:18 00:50:53 01:31:11
24 242 ONG CHENG SOON DAVID SINGAPOREAN 00:42:39 00:02:11 00:46:55 01:31:44
25 264 NEO TECK HAN SINGAPOREAN 00:42:12 00:03:05 00:46:45 01:32:02
26 1019 LOH YEOW NGUAN SINGAPOREAN 00:40:52 00:01:18 00:49:57 01:32:07
27 399 HOLMBERG IVAN SINGAPOREAN 00:43:55 00:01:19 00:47:42 01:32:55
28 304 TAN SOO JUAN

Bia0601Bia0602Bia0603Bia0605Bia0606

Completed my Third Singapore Biathlon on Sunday, 26th March 2006!

1.5km Swim Time .... 42mins 39sec
10km Run Time ...... 46mins 55sec
Transition Time ..... 2 min 10sec
Total Time ....... 1hr 31mins 44sec


This year i was expecting a very tough swim as i felt my swim preparation was not sufficient ! But , it turned out that the Sea conditions n the weather were both a lot friendlier that last year's!

Although, my swim time was about the same as last year, i did not feel the stresses n strains of the swim portion. In fact, my legs were feeling rather strong even after the 1.5km swim. Guessed i have learned from my experiences, my swim trainings are normally 1hr non-stop swimming to condition myself for the eventuality or real possiblility of spending more time in the sea due to bad sea condition.

I am very happy with my 10km Run time of 46mins.... hmmm... i guess that there is room for further improvement!

"Mind is everything; muscles, mere pieces of rubber. All that I am, I am because of my mind." - Paavo Nurmi


Joined the guys n gals doing the full World Harmony Run after lunch at Marine Parade..... did a short distance from MP to Merlion.... enjoyed the comradeship n company of the fun loving seow runners...

Whr0601Whr0602

Thursday, March 23, 2006

Navy Biathlon this Sunday!

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I will be doing my third Navy Biathlon this Sunday! In term of preparations, it will be my worse as i only did about 7 hrs of swim trainings todate.... most of these sessions, the focus was on mastering the frontcrawl. Despite the efforts and times spent to improving my frontcrawl strokes, i still find this style very taxing and energy zipping compare to breaststroke. I have decided to use Breaststroke for main bulk of the 1.5km swim, will only use the frontcrawl closer to finish pt when the currents and waves are more favourable.

I was suppose to do a trial Swim/Run session at Sentosa last weekend, but due to a unforeseen circumstance, i had to missed it. Did First and Only my swim/run session on Tuesday's evening at MF instead. Swam about an hour at the MF pool before joining the MF guys in their 12km run into Sentosa and back. Minutes into the run, i felt very hungry n the legs were rather rubbery. It was a very tough run as my mind was screaming for food..... but my legs were too weak to end the run faster. I guessed my sugar level was low after that swim. It is a good reminder for me to remember to drink some honey water during the transition to booster my energy level on Sunday!

Good Luck to All the Guys n Gals doing their biathlon this Sunday! Cya there!

"I cannot have survival as my only goal. That would be too boring. My goal is to come back in my best running form. It is good for me to have that goal; it will help me." - Ludmila Engquist

Monday, March 13, 2006

Eventful March!

VM06
NTU Vertical Marathon

March is full of races and major running event for me, haha ... i feeling the strains just writing this post. Signing up for race events is the easiest thing.. but to prepare and do the necessary trainings to ensure that one does reasonably for the race... required commitments and time!
I think i m overstretching myself this month..... will try to relax n slow down in April to recuperate n refocus!

Completed Event..
@ 5th March- KL International Marathon - Completed < 3hr 51mins 54secs>
@ 12th March - My Virgin VM- NTU VM - Completed < 7mins 32secs, self -timed>

Next Events.....
@ 19thMarch - MF's Location Run - Location: Kent Ridge Hill - Mount Faber Hill .................. (1) Start: Safra Mount Faber (2) Depot road (3) Alexandra road (Queensway)(4) Portsdown (cross the highway to Kent Ridge)(5) Kent Ridge Hill (breakpoint at the peak)(6) Pasir Panjang road(7) Telok Blangah Way(8) Morse road(9) Mount Faber Hill(10) Telok Blangah Rise(11) End: Safra Mount Faber .......Distance: approx. 15 km

@ 26th March - Singapore Biathlon 2006


"With victory in hand, running at maximum effort becomes very difficult. Without some company in the difficult miles, the body's mission becomes lonely and dark." - frank shorter

Monday, March 06, 2006

My KL Marathon Timing!

Category Results : (Marathon-Men Jr. Vet.)

Dream&DOKLMara
3:51:54

58th Position in my category n 155th Position Overall

RkCat RkTot Bib EngName Country
58 155 B1025 DAVID ONG CHENG SOON Singapore

OfficialTime ChipTime 10Km HalfWay 30Km
3:52:15 3:51:54 0:51:34 1:52:48 2:42:50



Interesting n Comprehensive KLIM 2006's FRs from fellow SGRunners ....

http://thedreamrunner.blogspot.com/

http://renohtaram.blogspot.com/

Friday, March 03, 2006

KL Marathon!

To All My friends doing KL Marathon this Sunday!

"Marathon running is a terrible experience: monotonous, heavy, and exhausting...."

haha....Try to have a Good Run n Enjoy your Journey!!

"Whatever we accomplish in life, if it's solely for our own good, then it doesn't mean that much. The things you do that affect others in a positive way are the ones that count. Whatever facet of life you're in, God has given you a gift; do the best you can with that gift." - Alberto Salazar

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