Condura Run: 21K or 10K?

This is the dilemma that I am going through right now — will I run 21K or 10K for the 2009 Condura Run?

I have been on a sabbatical from running since Feb. 23 due to Quadriceps Tendonitis (QT). That’s 3 weeks of no running. The most that I have done was to cross-train using the stationary bike for 3 times a week at an easy to moderate intensity. And just last week, at least I was able to use the glidex for 3 days.

I did try ro run once last week at the treadmill. I ran 1 km. and I felt good. There was a bit of pain when I was starting to run but it eventually went away. More importantly, there was no pain after my run and there was no pain the day after. Furthermore, my legs felt strong and I think I could have continued but decided not to.

I have various concerns right now about running 21K. One, with 3 weeks of no running I might not have enough endurance to finish it. Two, I think there is a high probability of me having leg cramps. Three, and most important, it might not be good to run that long with the injury I just had. I might end up being injured again and endure some more weeks of no running. I certainly don’t want that to happen.

So, going back — 21K or 10K? Actually, I have not yet registered for 10K, so it’s still 21K right now. But I will try to register for the 10K just in case I cannot really run 21K. Tomorrow, I will run and see how my legs respond and take it from there. Whatever it is, I just don’t want to miss this run event.

Good luck to all runners joining the Condura Run this Sunday. Happy Running!

PS: Registration for the Condura Run is extended until Mar. 20, Friday. This is only applicable at Nike Bonifacio High Street.

How’s the weather?

So, how’s the weather? I have probably asked this question a thousand times in my correspondence with my counterparts and Manager in the US. It’s one sure question to start a good conversation rolling. When I was recently asked about the weather here, I convincingly said that it was hot — very hot! I just realized that it’s summer once again. Then I heard  on the news the other night that it can get hotter during April and May.

Heat is one of the challenges that runners are faced with. It can lead to sunburn, dizziness, dehydration and, worse, heatstroke. As I read up about the topic, the underlying theme is PREPAREDNESS. Let me share the things that I have read about running in the heat. Some were also tips given by fellow runner.

  1. Run early or late. Our PAG-ASA weather bureau said that it is hottest between 10:00 am to 3:00 pm. So, it is better to run before 10:00 am or after 3:00 pm. Then again, experience might tell us to finish the run before 8:00 am or start running around 5:00 pm. The key is to be ahead of the sun. I was told that the best thing to do is wake up very early and finish the run before 8:00 am, even before sunrise.
  2. Plan the route. In practice runs, like LSD, it is best to plan ahead and see if there are possible ‘stop points’ to rest a bit or re-hydrate. These ‘stop-points’ can include convenience stores, sari-sari stores, waiting sheds, etc. I recall that when I joined one LSD run with the Takbo.ph group, we stopped at a mini stop store at McKinley Hill to rest and rehydrate. In run events, carefully examine the race route to know where the water stations are so you can pace your run accordingly.
  3. Hydration Belt. If possible, purchase a hydration belt. In hot conditions, some runners may need to drink more than the usual amount of fluids. Oftentimes, a runner may need to drink in between water stations and hydration belts will surely be of help.
  4. Sunblock. In articles that I’ve read, one should apply a sunblock 20 minutes before going out of the sun to ensure that the skin absorbs the lotion. It should at least be SPF 30. And it should protect against both UVA and UVB rays. The advise of Deena Kastor about applying sunblock: “Start taking it seriously.”
  5. Shades. Eye-protection is also important. It should be lightweight and designed for sports activities. The lenses should block out 99% to 100% of UVA and UVB rays.
  6. Consider running or training indoors. It you have access to it, try to run or train in a gym using the treadmill or the stationary bike for cross-training.
  7. Know thy limitations. I’ve read in an article that when it gets very hot and unbearable, it is best to slow down and eventually, stop at some point. A good quote I’ve read says: “Don’t be a hero in the heat.”

As I’ve mentioned, the key is to be prepared. I hope this helps a bit. Do run safe and Happy Running!

Down with Quadriceps Tendonitis

It turns out that it is not a simple Quadriceps Strain. Worse, it is a Quadriceps Tendonitis (QT) — “the inflammation and irritation of the quadriceps tendon.” It is the tendon that connects the large quadriceps muscle to the knee (see picture below taken from a website).
Source: eorthopod.com

Source: eorthopod.com

 When It Started. I felt the pain hours after the RUNew event. The pain was concentrated just above my left knee. It was most painful when I tried standing up from a seated position. I immediately drank a prescribed anti-inflammatory medicine to relieve me of the acute pain. The pain did subside but I knew I had to see a doctor. I have learned a valuable lesson that is is best to immediately consult a doctor at the onset of pain.

I went to see an orthopedic doctor 2 days after (not the one I regularly see at Medical City). He examined my injury and he concluded that it was a quadriceps strain. He advised me to rest and do lots of stretching. He said that it should be gone by 1 week. I strictly followed what he said — warm compress and lots of stretching. However, the pain was still there. It did subside a bit but it got me worried that it might not be just a strain.

Last Saturday, I decided to see my orthopedic doctor at Medical City, the one I regularly see. I purposely did not tell him that I went to see a different doctor to see if the diagnosis would be the same or not. He examined my left knee by pressing and putting pressure below it, on the side and above. Again, I felt the pain just above the knee. Finally, after lots of Q&A and examination, he concluded that it was Quadriceps Tendonitis.

Doctor’s Explanation. He explained that the pain I feel is consistent with QT. It might have been aggravated when I ran too fast on a downhill. But the doctor further explained that it was an accumulation of the activities that I do that might have contributed to the injury — sudden increase in the intensity of the bike & the additional weight put on while doing leg exercises. The downhill run was just what triggered the injury. In summary, it is caused mainly by overuse.

Doctor’s advise. After the diagnosis, comes a litany of advises and precaution.

  • As expected, doctor asked me to rest from running. I can bike (stationary bike) at a very easy effort. Hopefully, it should fully heal by 2-3 weeks.
  • “Fully heal” are the operative words that I must keep in mind. If I run too soon, chances are it would just recur and I would just be going back to the same resting routine. At its worst, the tendon might rupture/tear and surgery would surely sideline me for at least 6 weeks.
  • Do a lot of stretching of the quadriceps
  • Drink 1,000 mg of Vitamin C once a day to help in the healing of the tendon
  • Do not drink anti-inflammatory drugs for now as it sometimes delay the healing

In Danger of Missing the Condura Run. The injury did come at an unfortunate time when I had made very good progress for the 21K Condura Run. I am now into my 2nd week of no running. The pain has considerably subsided with rest and lots of stretching. But I do not know if it is still feasible for me to run 21K considering that I can, potentially at least, get back into running by Mar. 16, the Condura Run week. Right now, I am taking it one week at a time and hope that my condition improves. At the same time, I am preparing to accept the fact that I might not be able to run 21K. It is quite saddening to think about it but the consequences (e.g. tendon rupture, surgery, at least 6 weeks of no running) are far more severe.

There you have it. Whether I can run or not, see you at the Condura Run. Happy Running!

The 2009 Condura Run: Run for 2 Causes

The most anticipated run event this March is just 3 weeks away. It seems to be a long wait but with the days flying by so fast, one wouldn’t even notice. We now have 3 more weeks to continue practicing — the intervals, the tempo runs, the easy runs. For 21K runners, that’s a lot of time to build up more mileage for the very exciting run along the stretch of Skyway. So, what are you waiting for? Register now, I already did!

Race Bibs

Race Bibs

Very Nice Shirt

Very Nice Shirt

 

Registration still open. You may sign-up at the following registration centers. (Please visit the 2009 Condura Run website for more details)

  1. Makati: Concepcion Industries Bldg., (beside Zuellig across Ospital ng Makati) 308 Gil Puyay Ave., Makati City | T: 391-0980; F: 818-3078; M: 0928-5207066
  2. Greenhills: 51 Annapolis St., Greenhills San Juan (near National Bookstore) | TeleFax: 727-9987; M: 0918-9158536 (Look for Rudy Biscocho)
  3. Participating Nike Stores: Bonifacio High Street, Glorietta 4, Greenbelt 3, Trinoma, Robinson’s Ermita, Festival Mall Alabang

Run for 2 Causes

When I registered at Nike BHS, I saw a poster about Operation Smile. For an additional Php 100 donation to Operation Smile, you can get a special edition racing bib that you can pin at the back of the singlet/shirt you’d wear for the run. The proceeds will “be used to fund the surgery needed to bring the smiles back to the children’s faces with cleft deformities.”

Operation Smile

Operation Smile

This is just another reason not to miss this event. An opportunity help and make a difference; an opportunity to run for 2 causes — for the Whale Sharks and for Operation Smile.