Tuesday, January 30, 2007

Morton's Neuroma Returns!

Sighh... after taking my new Nike Vomero out her maiden
LSD run last sunday, i
developed a relapse of my old
foot's nerve injury..
Morton's Neuroma!

Foot pain can be caused by injuries to the bones,
igaments, tendons, and muscles. It is also possible
to injure one or more of the nerves that course down the

When a nerve is injured, it usually results in an alteration
in sensation called parasthesia. This may feel like
'pins and needles,' numbness, or burning pain. Often, by
eliminating the cause of the irritation, these
problems will resolve. If left unattended, more serious
problems can develop. The top of the foot, the inside of the
ankle, and the toes are the areas of the foot where athletes
most commonly experience nerve problems.

A neuroma is a thickening of a nerve that usually occurs
from chronic irritation. The most common location for a
neuroma on the foot is between the third and fourth toes.
Known as a Morton's neuroma, this irritation can be caused
by repeated pressure on the ball of the foot or by abnormal foot
biomechanics, such as pronation, that causes the metatarsals
to move closer to one another.

The symptoms of a neuroma may include a burning or tingling
sensation in the ball of the foot or along the third and
fourth toes. These sensations may be decreased by removing
your shoes and massaging the area, but the pain or discomfort
usually recurs upon resuming activity.
Treatment for a Morton's neuroma initially consists
of using local injections to help reduce the inflammation.
In addition, a metatarsal pad may be placed under the foot
to help spread the metatarsals away from one another,
taking pressure off the nerve. In most cases, this
conservative care will alleviate the problem. In resistant
cases, removal of the injured nerve branch may be necessary
and can be done on an outpatient basis.

Monday, January 29, 2007

Nike Air Zoom Vomero!

Brought this Maximum Cushion Bowman Series Nike Vomero with my Runaholic $200 voucher with additional cash top-up of $19.45 as it's price was $219.45! She is the most expensive pair of Running shoes that i ever owned. Haha.. like Dream said" .. must maximise the gift vouncher..."

Originally, I wanted n have reserved a pair of Nike Zoom Air Cage 2 but was later told that the new stocks of this model will not arrive before the expiry of our voucher( which is end of Feb) So no other choice, we have to choose our shoes amongst current stock available at the Bird Suntec. Brokie, Dream n myself together went Nike Shoes shopping on friday. I finally selected the Vomero instead of Pegasus TC which were onli models that suitable for my foot-type.. Neutral n Normal Arch. Btw, the shwe meimei at Bird who assisted us was extremely helpful, patient n knowledgeable! Great Service !!! Thank You!

Took my new Vomero out for a short shopping walk on Sat, found the fit n cushions very comfortable .. So decided to test her out at Sunday's 34 LSD run which included MF n 2 loop of Sentosa!
A Big Mistake !

On the Sunday's LSD just running from Safra MF into Sentosa Entrance, i immediately realised that the Vomero was much too cushy for my Running Style!!.. She just have far too much forefoot's Cushions.. Causing the toe -off portion during run very difficult n energy zapping as her forefoot's cushions absorbed all efforts into its lush insulations instead of directing the energy for the springing off during toe-off!!! Although, she is relatively light ( 11.5oz)for her maximum cushion construction but she felt much heavier as she demanded more n higher leg's lifts from the runner! After a Loop around Sentosa, my left foot felt numb on its side. It numbness turned into pains after the second loop . I was limping on left on exiting the Sentosa . So i decided to cut my run ( completed abt 25km instead of 34km, skipping the run up MF) to minimum damages n avoid further injury to my foot. Guess it is a case of too much of Good Things! In this case , Vomero just have too soft n cushy forefoot for a rather light weight runner !

Overall, Vomero offers good shoe fit, snug heel grip n lot of cushions which will definately benefit heavier build runners! Despite of the above negatives, She is Best Nike running model that i have tried so far...

Nike Air Zoom Vomero Silver/Navy -
The Air Vomero is Nike's Statement cushion model for the neutral runner, and it delivers a super fitting upper on top of an extremely well cushioned midsole. This shoe exceeds the criteria set for this category of shoe.
Weight: 11.5 oz (size 9)

Pronation Control Technology
Designed for neutral pronation & supination

  • Midsole: PU crash pad. Single-density Phylon
  • Shape: Semi-curved
  • Construction Last: Full-length strobel lasted EV
Cushioning Technology

  • Midsole: PU crash pad. Phylon.
  • Heel: Zoom Air
  • Forefoot: Zoom Air

Upper Materials

  • Breathable mesh. 360-degree reflectivity

Outsole Technology

  • BRS 1000 carbon rubber, Duralon, and Phylite

Tuesday, January 23, 2007

GE Pacesetter 30km Completed!

2295Safra Group Photo!
25a1 Looking Fresh Still..
Running Hard.. trying not to be overtaken by 50 plus yrs old runner, Mr Ee Ah Seng!! He tapped on my shoulder n told me: " Young man , just 500m to finish, dun let me overtake U........" I was stunned n replied " Okie... argghhh.. Cya later, sir...." I then opened up n ran toward the finishline! He finished just 2 position behind me!
I completed this Very Hilly 30.1km course race in unofficial 2hr 34mins!

Tuesday, January 16, 2007

Good Pains - Deep Tissue Massage(DTM)!

I have been going for DTM sessions regularly after i found that they are useful n helpful in releasing the buildup tensions n strains in my limbs muscles after all the heavy pounding on the roads n trails..... in keeping me Injuries-Free n more Mobile! Thank You ... Neny!!!

What is deep tissue massage?
Deep tissue massage is a type of massage therapy that focuses on realigning deeper layers of muscles and connective tissue.It is especially helpful for chronically tense and contracted areas such as stiff necks, low back tightness, and sore shoulders.Some of the same strokes are used as classic massage therapy, but the movement is slower and the pressure is deeper and concentrated on areas of tension and pain.

How does deep tissue massage work?

When there is chronic muscle tension or injury, there are usually adhesions (bands of painful, rigid tissue) in muscles, tendons, and ligaments.
Adhesions can block circulation and cause pain, limited movement, and inflammation.
Deep tissue massage works by physically breaking down these adhesions to relieve pain and restore normal movement.
To do this, the massage therapist often uses direct deep pressure or friction applied across the grain of the muscles.

Will deep tissue massage hurt?

At certain points during the massage, most people find there is usually some discomfort and pain.
It is important to tell the massage therapist when things hurt and if any soreness or pain you ecperience is outside your comfort range.
There is usually some stiffness or pain after a deep tissue massage, but it should subside within a day or so. The massage therapist may recommend applying ice to the area after the massage.

What conditions is deep tissue massage used for?

Unlike classic massage therapy, which is used for relaxation, deep tissue massage usually focuses on a specific problem, such as:
  • Chronic pain
  • Limited mobility
  • Recovery from injuries (e.g. whiplash, falls, sports injury)
  • Repetitive strain injury, such as carpal tunnel syndrome
  • Postural problems
  • Ostearthritis pain
  • Fibromyalgia
  • Muscle tension or spasm
People often notice improved range of motion immediately after a deep tissue massage.

What can I expect during my visit?
Massage therapists may use fingertips, knuckles, hands, elbows, and forearms during the deep tissue massage.

You may be asked to breathe deeply as the massage therapist works on certain tense areas.
It is important to drink plenty of water as you can after the massage to flush metabolic waste from the tissues.

More .. Check Here

Friday, January 12, 2007

I am now a Certified NUS Hill Runner!

DO, a Certified NUS Hill Runner!
Arriving for NUS Hill Runner Certification Test!
Ready to Charge Up NUS Hill!
Completed the Hilly Course in 1hr 3mins..
Our Finisher's Goodies Bag!!
Our Pretty Goodies Bag Designer!!
Reward! Yummy Makan!!

Thursday, January 11, 2007

Why Your Anaerobic( Lactate) Threshold Floats

Found this interesting article fm Running Times, Jan... .....


Runners need to keep in mind that their anaerobic thresholds (AT's) are not static, but are a fluid condition. AT's are not always experienced at the same numbers of beats per minute or minutes per mile. To put it another way, AT's change with different levels of fitness. While many runners, coaches and experts typically identify AT's at around 85% of max effort (i.e., of max O2 uptake), your anaerobic threshold can range from the low 70% to the high of around 90%. It all depends on what kind of shape you're in.

For example, let's consider a runner who has had a great season with several peak performances of new PR's. He then took a couple of weeks of complete rest in order to recharge his physical, emotional and psychological batteries. Next, he spent 8 weeks building a new base foundation of endurance with just easy, aerobic mileage in the zone of 60-75% effort. As a result, he would find that his cardiovascular system is in surprisingly good shape, as evidenced by his very low resting heart rate, probably just 4 or 5 bpm's above his all-time low. However, due to the very aerobic nature of his workouts, he would also find his anaerobic conditioning to be quite lousy. Why? Because his respiratory system had done nothing except easy breathing at these highly conversational levels of effort and his leg muscles were not used to cycling through a full range of motion. Thus, with a change of training from Phase 1 to Phase 2, our example would now find, as he increased the effort and ran faster paces, that he would start some serious huffing and puffing, but at surprisingly low heart rates and disappointingly slow paces.


Well, what are workouts for if not to get in better shape? And, sure enough, over the next several weeks by pushing the effort harder a couple times per week doing tempo runs or long repeat interval workouts, it will take faster and faster paces to reach the huffing and puffing stage. And another surprising adjustment will occur: heart rates will get higher and higher until they reach that 85% target HR. Now, there will finally be a much stronger correlation between the expected number of heart beats and heavy breathing and the desired paces.

Ultimately, another improvement of several more percentage points can be realized from a combination of Phase 3 workouts and racing. At this point I would advise our sample runner planning to run a 5K race that he should find his AT at race pace somewhere between 85 and 90%. Hello. It's PR time!!

To conclude, let me point out that the three systems that contribute to one's max O2 uptake―the cardiovascular, the respiratory and the muscular―are all independent systems that can be affected separately by different types of workouts. Therefore, each can actually have its own AT. However, when all are fully conditioned to take in, distribute and absorb O2, you're ready and off to the races.

– Coach Roy Benson

Here is another good infos site on AT( LT)... http://lactate.com/lactate_threshold.html

Wednesday, January 10, 2007

My Virgin Lactate Threshold Test!

Received this week training menu from Trainer Ong.. Lactate Threshold Test was planned for us on Tuesday! Haha... i immediately shot out a email to him asking for more details abt the Test... hehe.. i m alway stressed with things get too "Testy" as i consider myself as a Fun Runner!

Ong Sifu's Reply was short n sharp.. " For tomorrow, just take it as the 2.4 km IPPT. But our distance is 3.2 km. After that, i can calculate your maximum performance for various distance & the correct pace to train in order to improve.
My aim is to bring you above your PB. Treat this as the first time trial."
In simpler term, DO come n run till puke at the finishline.. haha.. DO Run yr guts Out! I dare not ask him further for more details.. in case i get Scolded n me "Chicken Out"!! DO dun like Intervals.. everyone at Mf know that DO is alway not ard during interval trainings!

It is my first formal LT Test, i was quietly very curious n keen to find more before my puke session. Mentioned abt the LT test at Sgrunners Forum, Richy, Wildcat , Philip n Brokie were there to enlighten me.. hmm.. except Brokie.. hehe.. in her usual demeanour..guess she provide more confusions than answers!!!! I think i understand n like Richy's contribution...
"Neuromuscular endurance relates to our mental capacity to stand muscle pain during tough workouts or races. Large amount of lactate acid is produced during heavy workouts (eg. races). Lactate acid in your blood causes pain & makes you feel tired. So think neuromuscular enduranceof it as "software", or one's will power - because a lot of it is mental.

More often than not, for most runners - the "hardware" (body) is already there, but the "software" (will) is lacking. Which is why you often hear of runners being able to run a 2.4km in 9mins++, but unable to run a Half Mara within 1hr45mins. It is easier to take pain over a short period of time, than it is over a long period.

Therefore the most common way of improving one's lactate threshold (ie. how much pain you can take), is to do interval training."

Since achieving sub 4 hrs for my recent marathons n sub 1hr 40min for Half, i know that it is more difficult to make improvements to further PBs.. Unless i incorporate some Speedworks to my trainings! Well.. "If you want to run fast, you have to train fast."
It was raining heavy yesterday but when i reached MF ...the rain stopped... haha.. no more excuse to avoid the Test! We did a slow 4km warm-up run to Queenstown Stadium. I took a pee n had a sip of tap's water at the stadium's gent to release some of the buildup stresses n worries!
Trainer Ong gave a pre test briefing n more test details... Shortly, after he sent us out to do the 8 laps ard the stadium.. I was running in the fore-pack with fast runners like Hou, Derrick. I was even ahead of Bug n Dream in the first few laps. Haha... I knew that i was running too fast.. will pay the price later. When i crossed my 6 laps mark, heard Ong Sifu shouted 10 min 18sec! It's time to Speed Up... at least , that was my intention, but the legs n heart were not co-operating.. the faster interval runners like ronnie, jimmy,dream n others started to overtake me!!! I tried very hard to narrow the gap... but, i hit my Lactate Threshold!!! I just can't run any faster! Crossed the 3.2km mark in 13min 52 secs! I felt like dying.. puking... all those bad feelings re-ignited my memory on the reasons why i alway try to avoid Intervals Sessions!
With this LT test result, i would now have a Solid Basic to properly pace myself in my training n interval sessions without running blindly n dragged along by the faster runners. I anxiously await Trainer Ong's Computation to determine the optimium pace n target timings to maximise my efforts during the training runs of various distance!
Now, I will have a more structure n scientific approach to my run training.. I getting more Excited n Motivated!!!!
Chopchops n Babes out there.. look out for the New Re-Borned DO ... hopefully, more Speedy!

Thursday, January 04, 2007


DATE: 21st January 2007 (Sunday)
VENUE: Start/Finish - Tasik Perdana, Kuala Lumpur(Lake Garden) near Boathouse.
TIME: 6.00am
ORGANIZER: Pacesetters Athletic Club, Malaysia (PACM)

Links http://www.pacesetters.com.my/events/30k/2007/index.htm
See U there.....

Photo tour of 2007 Great Eastern - Pacesetters 30km Course: click here for the course;

Wednesday, January 03, 2007

What's My 2006 Running Mileages?

Roadless travelled
Got tis figure fm my Cool Running Log...

Running: 2607.0 km
Time: 10 days, 12h 07m 40s
Avg. Pace: 5:49/km
Hehe... i onli spent 2.8% of the Year 2006 Doing Running! Guess i spent more time makaning n sleeping than on te Road!!


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