ROAD TO BEING AN IRON MAN FINISHER..

A journey to make a dream a reality..

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Pain is temporary, Glory is forever..

June 6, 2016 - Day after IronMan 70.3 in Kraichgau, Germany

Yesterday was one of those days that come once every decade in someone’s life. You go from basking in your highest highs to sinking to your lowest lows, completely mentally fatigued to physically wrecked to being on top of the world all within hours of each other. 

Coming into my first IronMan 70.3 attempt, this last week has been the absolute worst. A stomach bug at the most inopportune time (as they usually are!) had kept me completely off my game for just over a week now. The constant cramping, pain, bloating randomly after meals or even hours after had left me wondering if I would even be able to compete in the race. 

Race day.

Wakeup: 5am

Breakfast: 5:30am

Foam roll: 6am

Shower/get ready: 6:30am

Leave hotel for race venue: 7am

Get to transitions to setup nutrition on bike: 7:30am

Buy and fill sparkling water into our bikes: 7:45am

Panic and try to look for still water: 8am

Find still water: 8:15am

Get into wetsuit and test the freezing lake waters: 8:30am

Prep and wait for race to start: 9am

Race start: 9:40am

So, in nutshell, THIS happened yesterday:

IronMan 70.3 Kraichgau: CHECK IronMan 70.3 Australia World Championships qualification: CHECK

Ok, I’ll get to the qualification to the world champioships in a but first let me talk about the race itself.

Swim.

No surprises here. was going to be long, tiring and monotonous with zero currents in the lake; and it was. One big rectangular loop, and into transition. Breathing hard, head a bit loopy and hazy, but otherwise all ok. I was cramping a little in my hamstrings around 1.5km into it I feel. The problem is my body is simply not used to such cold waters, that too over such an extended period. Luckily, was able to shake it off and got on to the bike fine.

Time: 47 minutes. No where near my best.

Bike.

The weather was forecast to be thunder showers for the day, but so far it had held up by just being very cloudy. Rain was imminent. 

Got off to a good solid start for the first 15kms before the hills started. Still for some reason couldn’t keep the heart rate under zone 4 (weird, I know). Then, began the hills. One after the other, unrelenting one after the other. The downhills helped a lot no doubt, but quite often there were sharp turns at the bottom of the hills. It was really hard to get into any sort of rhythm cause I basically had to use every single gear at my disposal. 3-4 of the uphills though specifically - holy crap. I don’t think I was faster than 6-7 kmph on them.

Then the one roadblock was my bike coming off it’s chain midway through such a steep uphill. I got the chain back on OK - but was unable to get enough momentum to pedal the bike. My bike and I walked the rest of the way up the hill till I was able to start pedalling again. Time lost cause of this - around 20 minutes. 

Then about halfway through the 90kms, the rains came pouring! Was actually quite fun, the only hindrance they caused was with the brakes on the downhills to make the turns.

The bike ride wrecked my legs. I had to give everything I had and more to end this never ending ride through the hills. Sure, the countryside was lovely - but that wasn’t going to justify to my legs regarding what just happened.

Time: 3 hours 45 minutes. Thank God that was over and done with!

Run.

A 21 km run is never fun. And I knew I was in bad shape from the bike ride getting into this. However, I could now have imagined what was to happen once I actually started to run. In my mind it was simple - Two done, one to go. 

Then I got 2 kms into the run and it all came falling down. 

I started to cramp. Cramp hard. In both my legs. Everywhere. 

My VMO’s, Hamstrings, inner thighs, around my knees. It started with one muscle and then compounded to all. In both legs. WTF!

This was bad. No way I was going to be able to punch out another 19kms. I tried to stop to a walk, the cramps got worse, and then I had to stop for a brief second to try and not fall to the curb. It was a simple choice, keep running, that’s when it will hurt the hurt (but it will hurt!) or stop and take my chances whether I’ll be able to get up again. I knew I was low on sodium most likely and if I downed a couple of GU gels and gave it 10-15 minutes the sodium and sugar would kick in and ease the cramps, giving me the jump start I needed. 

So, I said to myself - This is the test. This, right now. This is the IronMan right here. If I can somehow get out of this rut, the finisher medal is mine. 

My aim was simple. Just keep running. Small steps. Nothing fast. No walking. No stopping. 15 minutes. One foot in front of the other. The pain will be brutal till then but it WILL subside to something more bearable after. And that was my race right there. After I crossed the 5kms mark, things started getting slightly better and I was able to get some of my brain function back and think a bit more clearly. I was able to pick up some pace as well. Things suddenly looked optimistic again. This carried on till about 17-18kms when things again got really bad with the cramps and this I was forced to stop. 60 seconds I said. Deal with it. Get over it and muscle through it. We’re finishing this race. The ISO water I discovered that was being handed out was only around milestone 15kms. It was bound to kick in. I slammed back another 2 cups, thinking I’d rather have a full belly over legs that were starting to come apart at the seams. From here on, it was simple. Don’t stop no matter what. 

As bad as things got, I did manage to get past that finish line where my buddy’s wife, was waiting with the India flag just short of the finish line. It was done.

Time: 2 hours 45 minutes. I’m just glad that wasn’t a DNF!

After the race, we stuck around for the awards ceremony. We were a group of 5 of us racing, 2 women, 3 guys, including myself. I finished last amongst the 5 of us. 

Total time: 7 hours 14 minutes. I suppose if you consider I could have avoided the bike chain coming off, I could have completed sub 7 hours.

So, one of ladies with us came first in her age group. And she was definitely going to get a nomination for the world championships. And she did. Now the rest of us were there too, thinking what the hell - let’s try our chance as well. As the age group qualification nominations started from top to bottom, not many of the ranked triathletes were taking their spots and they started to roll down to others in the same age category till they were offered to us (can you believe it?!) and we of course, happily accepted! :)

All that has happened has NOT quite sunk in as yet, not at all. I think I need to give it a few - at least till I get back to Dubai. Or till at least the murderous pain in my legs stop. 

What an amazing feeling, I don’t think I’ve done any justice to it in this post.

~ webhead

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True inner strength and growth only come from life's struggles

June 4, 2016 - Last week leading up IronMan 70.3 in Kraichgau, Germany

True inner strength and growth only come from life's struggles. Most who have been given everything become lazy, selfish and incentive to the real values of life. Remember that the ever so striving and hardworking excel in many ways. This character lays the foundation in the people we are destined to become. If there is no struggle, there is no progress. Never give up and never give in. I believe that success is not measured but what you've accomplished but by what you have encountered and had the courage to overcome. Now that's real success.

In each of us there lies a seed and that seed is deeply planted into the ground. Now how we water that seed determines our future. How will you water the seed planted deep within you that is full of determination, ambition and courage?

First off, I want to put it out there that since the 29th of May I’ve picked up some stomach bug I’ve just not been able to shake off. Acute pain and cramping, bloating, and cholic inflammation in the upper GI tract. Sometimes right after meals, sometimes hours after them. Haven’t been able to pin down the cause nor the foods that may be causing it. Met a doc before flying out and got a blood test done. No infections, but the inflammation marker was high. Possibly a food allergy of some sort, but on infection. On 3 meds to control acidity, inflammation and pain. Very unsuccessfully done so far.

It’s bad enough to have the stress of travelling for such a race, but to top it off with not being anywhere near a 100% just sucks. Had to speak to another doctor here and was advised to stick to simple, refined carbs and clean protein only. NO: fiber, complex carbs, veggies, salads, meats, dairy, fats. Wasn’t able to eat anything at all basically. Make the GI tract do as little work as possible while trying to figure out whats causing all this. It had basically reached a point on June 2-3 that I was basically telling myself that this race was not going to happen. Magically, June 4 and on race day there was no pain and I just went for it. Let’s just see what happens, if I start to cramp, I’ll deal with it when it happens and see how bad it gets. All this prep over the last 9 months, and at race site, all registered, and not compete? No bloody way.

Since the 30th of May we had started our taper week of training. Small bits of swims, bikes, runs, and core work. However, the 4-5 meds that I’ve been on the last week or so that weren’t even work, had made my system toxic and body a little weak. Talk about peaking before such a big race event. 

Anyways, now wasn’t the time to stress anymore. I’ve done all the training. Put in all the miles and volumes. Now was the time to have blind faith in what I’ve been doing over this past year. Summon the mental strength Never Say Die attitude and jump headfirst into this race and take the variable as they come and deal with them. 

Race ready? Yes. Let’s do this.

~ webhead

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Even When It’s Hard to Run, You Should Run..

May 28, 2016..

Sometimes there are more important things than the plan and the race, but running can help you cope.

Src: Ali Nolan, Runner’s World

We have finally made it to these strange in-between weeks called the taper. Before we made it here, I ran my second 20-miler. And that run—which felt impossible at the beginning, even harder in the middle, but gradually got better—seemed to be a metaphor for the whole training cycle. It also inspired my running and gave my race a new meaning.

When I started that run, I was exhausted. I had only run seven miles total during the week. That’s not like me, I like to follow the plan to a T. But it was a terrible week.

You see, my aunt has been in the hospital for the past 15 days. She, thankfully, was just moved out of the ICU a few days ago. She is recovering slowly, still weak, and obviously exhausted from days spent hooked up to machines. I’m not being dramatic when I say that her progress in the past three days has been miraculous. The one thing to know about her is that she lives her life for her friends and family and has taken care of us all for years. She is the most generous and wonderful person I know—a strong woman whose kindness I’ve tried to emulate. She is a second mother to me, my sisters, and cousins. So today, as I’m typing this blog, I’m overjoyed, but of course still worried. And for the first time in several days, I’m thinking about the marathon again.

It felt crazy that I did that 20-miler when I did. But my husband put it in plain terms. He told me it was the one thing I had to do and I had a little over three hours to do it. He said to think of it as an item on a checklist. He knew how stressed I would be if I didn’t get it done. And he told me that after, I could go back to the hospital.

We started the run early and it was cold for the first time this fall. We didn’t talk. For six miles, we ran and grunted. I complained absently about pains in my feet and hips and shoulders. But I didn’t have real pain; I just couldn’t stop thinking about my aunt.

Then I remembered something I’d read about making your workout an offering, nearly like a prayer. I assessed my situation. Sure, I was tired out from working and making the hour-long trip back and forth from the hospital. But I was outside, using all my limbs, breathing on my own. I decided making an offering was better than complaining. I started to dedicate each mile to my aunt, and I hoped, somewhere in the cosmos, that it would help her in some way.

Running did not get easier, but I grew more determined.

At mile 10, we stopped back at the car and fueled up and I grabbed my headphones and some music. My mind was wandering, and I wanted to take those last hours to focus on the run. I also wanted to make sure I got through the whole workout. I put on my half marathon race day playlist from last year, and my feet felt fresh. I sang along and slogged through each mile. Each time I made it through, I held up one arm, sending it upward, very literally offering it up. Yes, I’m sure I looked crazed. I didn’t care.

Anyone that’s had a loved one in the hospital knows that it can throw your life into a tailspin. But the tailspin is temporary and we would sacrifice anything to make that person well again. These moments in crisis teach us humility and taught me that no matter how much planning you can do, and how many miles are in the little box in the calendar, sometimes life prevents you from getting it all done. And that’s okay.

But at the same time, the rhythm of running can actually be a huge help. When I made those final steps off the trail after doing the full twenty, I felt a great amount of hope. After feeling so helpless all week, the run had allowed me to gather some scraps of positivity together. It was the one thing I could do.

The 20-miler is a great teacher, too. It taught me to be patient with myself, that slow and steady really does get you through, and that you can use each mile to get stronger, if that’s where you set your mind.

It also taught me that it’s okay to need a little help sometimes. So, headphone haters, back off! Sometimes a crutch is okay.

By the time the marathon comes around, I hope my aunt is stronger and still being patient with her recovery.  I will continue to offer every mile to her and I hope I will have enough strength and recovery to get me through!

So happy taper, everyone! I know many of you must have people you’re running for too and I wish you all strength and courage for every mile. See you at the starting line at MCM!

~webhead

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First Ironman 70.3 Kraichgau - RACE DAY pics! :)

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Best Triathlon Stretching Routine ~ Tone It Up

Download your free #TIUTRI Calendar here - http://toneitup.com/2013/07/tiu-triathlon-training-best-stretching-routine-calendar/ Join Karena as she takes you ...

So, I did a test 9km run yesterday and as it turns out the posterior tibialis has definitely not healed. 5-6kms in the tightness kicked in, there was no pain, but it definitely wasn’t a 100% by any means. Which brings me to the importance of stretching and foam rolling as part of the healing process. That’s what brings me to this post. Hopefully, by race day which is only 10 short days away now - the healing would hopefully be complete, and the race relatively comfortable.

~webhead

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Preventing running injuries - part 3

MOBILITY

Improve Form If you want to stir up debate in your running group, bring up form. Proponents of minimalist-style running and other methods (see "Finding My Chi") believe that just as there is a correct way to swim or swing a tennis racket, there is a right technique for running. Other experts say the way we run is individual, and messing with it invites injury. (Find an in-depth discussion of this debate at Does Running Form Matter?.) But there is some common ground: Both camps agree that certain components of form, such as good posture and proper stride (as demonstrated here by Olympian and world champion triathlete Andy Potts), can help prevent injuries. Here's a look at these elements.

PRELANDING Just before the foot strikes, the brain sends a signal to the muscles to prepare for impact. The muscles contract so they can stabilize the joints. If this line of communication is weak or slow, the muscles won't get this heads-up.

1. Run with Good Posture What It Means: Upper torso straight, lower back not arched, head directly over shoulders Why It Matters: Poor posture can put excess stress on back and knees. If your back arches, your body weight tends to shift back, making you more prone to overstriding. Try This: Strengthen your core and upper body. Practice good posture during the day. Bad postural habits carry over to your run.

2. Swing Arms Efficiently What It Means: Arms moving forward and back Why It Matters: Arm swing affects trunk stability. An across-the-body arm swing tends to rotate the shoulders, or cause the trunk to sway, compromising core stability. Try This: Bend your elbows about 90 degrees and let your arms swing relaxed. Keep your elbows close to your body with your hands loose, which helps the entire body relax.

IMPACT Some studies connect the impact forces of this touchdown phase to stress fractures and other injuries. And while midfoot- and forefoot-strikes minimize forces, experts agree that the greater hazard is overstriding—when the foot lands well ahead of the knee.  

3. Land Lightly What It Means: Consciously landing more softly Why It Matters: "When we try to run quietly, we make natural adjustments like shortening our stride and landing on our midfoot, which lessens impact forces," says Anthony Luke, M.D., of RunSafe. Try This: Run in place, letting your knees rise naturally for 10 seconds. Then lean forward and run for 50 yards holding that posture. Repeat three times before you run.

MIDSTANCE   The foot is moving through pronation, and forces are at their peak, which makes this phase the most potentially injurious. Loads as high as 2.5 times your body weight pushing down on unstable hip, knee, ankle, and foot joints can wear down muscle, tissue, and bone.

4. Lead with Your Hips What It Means: Initiating the running motion from the center of your body Why It Matters: Running from your hips and driving forward with your knees rather than your feet helps you maintain a tall posture and avoid overstriding. Try This: Engage your core muscles and imagine stepping over logs while you run.

5. Evaluate Your Cadence What It Means: Your step rate, the number of footfalls you take in a minute Why It Matters: A faster cadence can minimize overstriding and reduce forces on the joints.

Should You Increase Yours? Some experts see the value if your easy stride rate is 160 steps or less (a sign of overstriding) or if you're injury-prone. Count every footfall. If you're above 160, not injured, and not overstriding (ask a friend to shoot a video of you and check your foot and knee position), there's little reason to change. If you want to experiment, increase it by five percent.

TOE-OFF   The hip goes into maximal extension; if hip flexors are tight, you're more apt to excessively arch your back.

6. Engage Your Glutes What It Means: Tapping your butt just for a second or two occasionally as you run is a simple way, says Dr. Luke, to remind your body to contract and engage your glute muscles. Why It Matters: It keeps you thinking about form. "Having an awareness of what your body is doing, where your feet are, what muscles are working helps you become a better runner," Coach Orton says.

Should You Change Your Footstrike? It depends whom you ask. Some experts believe that landing on your mid- or forefoot, rather than your heel, greatly reduces injury risk, and some data supports that. Others believe there's a strong chance you'll trade one injury for another because landing on the forefoot increases impact forces on the calf and Achilles tendon. Further complicating the matter: Studies show that it's difficult to know how you're striking the ground (you think you're midfoot- or forefoot-striking but you're actually heel-striking, and vice versa).

This is a reason some experts say it's more productive to focus on not overstriding, which is easier to determine on your own. The bottom line: If you're running injury-free, most experts say don't bother changing. But if you're chronically injured, footstrike is another tool that could aid treatment and prevention. If you decide to try it, the transition must be gradual (coach Eric Orton has his runners start with just 10 minutes of forefoot landing) and accompanied by plenty of foot, ankle, and calf strengthening.

Avoid Overstriding What It Means: When the foot lands well ahead of the knee Why It Matters: Overstriding increases forces on the body, putting excess wear and tear on muscles, joints, and tissue. Try This: Focus on where your foot is landing in relation to your body, and land as close to your body as possible. Your lower leg should be vertical when your foot first contacts the ground. B2R running coach Eric Orton suggests this cue: When you run, rather than reaching with the foot, drive forward with the knee. Since it's tough to overstride when climbing inclines, he recommends incorporating a weekly hill workout into your routine to give you a feel for the correct form.

Find Shoes

Can a shoe help prevent injury? Yes, shoes can reduce injury risk because they can alter your form and how the repetitive forces of running are applied to your body. For example, research shows that the firmness of shoe cushioning can influence the stiffness of your legs (i.e., amount of bend at the ankle, knee, and hip), which affects how forces impact your muscles, bones, and joints. If you're in a shoe that applies forces in a way that your body can manage and is a good match for your training (road or trail, for instance), the shoe can help reduce injury risk. Try rotating among a few pairs: A trainer for long runs, grippy shoes for trails, flats for speedwork, and minimal shoes for form drills. The variety mixes up how force is applied and may reduce stress in the legs and feet. —Peter Larson, Ph.D., associate professor of biology at Saint Anselm College, coauthor of Tread Lightly: Form, Footwear, and the Quest for Injury-Free Running, and author of Runblogger

How do I know if I'm in the right shoe? You want a shoe that fits your biomechanics. Specialty-running-store assessments are helpful but not foolproof. My best advice is to go by comfort. If it doesn't feel good, it means it's putting stress somewhere you don't want it to. If you have aches and pains after you've run in a pair of shoes, it might be a sign you're in the wrong ones. If your shoe does feel good, it's likely a good one for you. —Benno Nigg, Dr.sc.nat., Human Performance Laboratory, University of Calgary, author of Biomechanics of Sports Shoes

How can a shoe specialist help me find the right pair? Our job is to find the shoe that best complements your foot shape and biomechanics. If we do that, we can minimize a shoe's role in the injury equation. Expect staff to ask about your training, look for wear patterns on your old shoes, examine and measure your bare feet, and watch you run in a few pairs. (If this doesn't happen, I'd go elsewhere.) When a shoe feels great and allows for neutral pronation—not too much or too little movement—it's likely a winner. —J.D. Denton, co-owner, Fleet Feet, Davis, California, and a 30-year veteran in the running industry

Should I switch to a minimal model for injury prevention? There is no compelling evidence that says a minimal shoe will reduce injury. Some runners have switched and have had positive, transformative experiences. Others have been hurt and disappointed. Runners with smaller, leaner bodies, midfoot- and forefoot-strikers, and those with little or no injury history are most likely to make the switch without problems. Plus-sized runners, extreme heel-strikers, and anyone with chronic injury issues will take longer to adapt and may find that their more substantial, conventional shoes work better for them. —Martyn R. Shorten, Ph.D., director, Runner's World Shoe Lab, BioMechanica, LLC, Portland, Oregon

I bought minimal shoes. Now what? Transition gradually. Spend the first week just walking in them. The following week you can start running in your new shoes—but wear them at most every other day for the first two to three weeks, and only do a mile or two in them. Whatever amount of running you start in your new shoes, hold at that level for at least a week. Then increase only by whatever your original amount was. Gradually introduce them to harder workouts. —Scott Douglas, author of The Complete Guide to Minimalism and Barefoot Running

Do orthotics work? There has been surprisingly little research linking orthotics—a shoe insert that alters or controls motion—to injury prevention. But for people with excessive pronation or flat arches, inserts can help. Studies show that an over-the-counter orthotic can be just as effective as a custom-made one, so try those first. If you still have pain, see a physical therapist who specializes in running. —Reed Ferber, Ph.D., director of the Running Injury Clinic and associate professor of kinesiology, University of Calgary

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Strength training for runners - part 2

Donkey Kicks with Bar   Why: By adding a bar (or broomstick) to this old-school move, you teach the body to fire the glutes without arching your back—just like you should while running. Bonus: You're also strengthening the transverse abdominus, a stabilizing muscle in your core. How: Begin on all fours with the bar across your lower back. Lift one leg back, knee bent at 90 degrees, keeping the bar still. If the bar moves, perform smaller movements. Do 50 reps on each leg.

Wall Press   Why: Activates the gluteus medius in a bent-knee position, similar to running How: Stand with your left side near a wall. Bend your left knee 90 degrees and make contact with the wall. Push your knee into the wall and hold, while keeping your body stable (i.e., don't press your shoulder against the wall). Hold for 20 to 30 seconds. Do two or three sets on each side.

Single-Leg Balance on Forefoot   Why: Increases strength in the entire leg chain: big toes, calves, ankles, and hips How: Balance on one leg on your forefoot (barefoot is ideal), heel off the ground. You should feel the side of your hip (gluteus medius) working. Hold for as long as you can keeping the body tall. When you lose balance, rest, then repeat three more times.

Eccentric Heel Drop   Why: Strengthens calves, ankle muscles, and Achilles tendons, which allow for a stable landing when running How: Stand on one leg on a curb or step with your heel off the edge. Lift up onto your toes, then slowly lower down until your heel is below the step. Start with a set of 10 on each leg. Build to three sets of 15.

Clam Shells   Why: Strengthens gluteus medius to improve knee and pelvis stability How: Lie on the floor on your side, legs stacked. Bend both knees, keeping legs and feet aligned. Open the knees like a clam shell while keeping your feet together. Do two sets of 30 on each side. Next Level: Put a resistance band around your thighs.

Stability Ball Bridge   Why: Strengthens and activates the gluteus maximus and the multifidus (small muscles in the back that aid spine stability) How: Lie on the ground with calves on a stability ball, arms extended out. Lift your hips up off the floor so your body forms a straight line from ankles to shoulders. Hold. Once you can hold comfortably—and without your hips dropping—for 60 seconds, move on to a greater challenge. Next Level 1) Place your feet on the stability ball and cross your arms over your chest to perform the move. 2) From the lifted position, do single leg lifts, alternating lifting your left and then your right leg into the air. 3) From the lifted position, rotate your body in each direction, with control, to activate more core muscles.

Stability Ball Walkout   Why: Strengthens core, arm, and shoulder muscles for better running posture How: Lie face down, stomach on the ball, palms on the floor in a push-up position. Walk your arms out, keeping your abdominals tight, until your shins are on the ball. Keep your back straight. Hold for 30 seconds; build to two sets of 60 seconds. Next Level 1) Walk out until just your feet are resting on the ball. 2) From a plank position with shins on ball, pull your knees to your chest.

Single-Leg Balance and Squat   Why: Develops balance in pelvis, ankles, and feet so your body lands on a secure platform every time you take a step How: Balance on one foot (shoes off, ideally), with your back straight, arms in running motion, and your weight evenly distributed between your fore and rear foot. Once balanced, press your big toe into the floor and hold for 30 seconds. Aim for three sets on each leg. Next Level Standing on one leg, lower your hips back, bending your standing knee. Then push back up. If you can't keep your hips even and your knee aligned over your foot, stick with just the balance move.

Plyometrics Jumping exercises increase elasticity—the springs that give running a light, bouncy feel. But they can also teach you how to minimize your impact on landing. If you're not currently strength training, add these moves after performing the other exercises in this program for eight weeks.

Standing Jump   How: Use a step at a gym (or find wide steps at a park or building) about midshin height. Standing with the step directly in front of you, jump up with both feet landing softly. Step back down. Do 10 to 20 times. Next Level: When you can no longer hear your feet landing, jump up and then jump back down off the step.

Lateral Jumps   How: Place a pole (or broom) on the ground and jump over it quickly side to side, staying on the ground as little as possible. Aim for three sets of 10 jumps. Next Level: Switch out the pole for something taller, like a foam roller; the added height creates a bigger challenge.

Mobility The natural stress-recovery cycle of training can cause muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury. Breaking down these adhesions increases what's known as tissue mobility, which allows muscles to properly contract and lengthen. These exercises increase mobility in notorious problem areas for runners. Do them after a run.

Kneeling Hip-Flexor Stretch   Why: The leg swings like a pendulum from the hip when you run, and if you have tight hip flexors, the back swing is limited. That can contribute to overstriding (landing too far out in front of your body), which puts more stress on the leg joints. How: Kneel on one knee in a doorway so that your back is pressed against the inside of the door frame. Tuck your pelvis under so that you feel a stretch in the front of your thigh. For a deeper stretch, rotate your front foot slightly out. Hold for three minutes.

Foot Massage   Why: Your plantar fascia, a band of tissue along the bottom of the foot, guides the foot from landing through to toe-off when you run. Limited mobility can affect this motion and lead to problems all the way up to the hip. How: Sit down and prop one ankle on top of your knee. Using your thumbs, apply pressure to the arch of your bare foot, prodding for tender areas. Press firmly on any sore, tight spots, then flex and extend the toes to release the tissue. Do for three minutes daily until the soreness is gone.

Calf Smash   Why: Knotted calf muscles are less-effective shock absorbers. How: Sit on the floor with a foam roller under the calf of your extended leg. Roll your calf over the roller, and when you find a painful spot—a sign of knotted tissue—press into the roller. Hold until the pain dissipates (usually 30 to 90 seconds). Alter your position slightly and repeat. When that no longer hurts, ask a partner to press down on your shin to add pressure.

Can Strength Training Fix Faulty Form? Strength training can improve your form (makes it more stable, corrects imbalances), but it can't resolve faulty biomechanics. If you have knock knees, for example, you will need to train your body to run differently through a process called gait retraining, says Irene Davis, Ph.D., P.T., director of the Spaulding National Running Center at Harvard Medical School. In two studies, Davis gave runners visual and verbal cues to gradually retrain their movement patterns. The runners were able to correct their flawed form and maintain the new improved mechanics after just eight training sessions. Davis advises seeking out a physical therapist with gait-retraining experience instead of attempting it on your own. Without proper feedback, it's difficult to know if you're making the right corrections, she says.

Source:

http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries?cid=soc_Runner%27s%20World%20-%20RunnersWorld_FBPAGE_Runner%E2%80%99s%20World__Injuries

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How to Prevent Common Running Injuries-part 1

Proper form, strength training, and the right shoes can prevent injury. (source: Runner’s World)

It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack on knee. What are the chances? The answer isn't exactly clear: A review of studies suggests that as few as 19 percent or as many as 79 percent of runners are sidelined each year. Many multiple times. Some—ouch—never run again.

The good news: Researchers are on the hunt for an injury solution, perhaps more fervently than ever, in part thanks to the release of Born to Run in 2009. The best-selling book, which claims that the modern running shoe is the culprit behind the sport's high injury rate, got runners talking about shoes and form, and it spotlighted the debate about the cause of injuries. Is it the way we run? The shoes we wear? Because we sit all day? Or do we keep repeating training mistakes: big jumps in mileage; running the same five-mile route, on the same side of the road, week after week?

The true cause is all of the above. Injury—and injury-prevention—is multifaceted. "A combination of things—for example, an anatomical issue plus a training error and the wrong shoes—can add up to injury," says Joseph Hamill, Ph.D., a biomechanist at the University of Massachusetts, Amherst. Plus, every runner is a puzzle, with a different anatomy and injury history, says Anthony Luke, M.D., director of RunSafe at the University of California, San Francisco. "Which is why injury prevention is so challenging." But over the last decade, running science has shifted its focus from treatment to the prevention of injury. Scientists are studying uninjured runners to decipher who gets hurt—and who doesn't—and why.

Most experts agree that to lower injury risk, you need not a magic bullet but a loaded gun. One with a three-bullet chamber: a strong body, good form, and the right shoe. On the following pages, we take a closer look at each, offering exercises, form tweaks, and shoe advice that all runners can use to lessen their chance of injury and enjoy a long, happy, ice-pack-free running future.

Add Strength

In the battle against injury, a runner's best armor is a strong body. Strong muscles, ligaments, and tendons guard against impact, improve form, and lead to a consistent gait. "If muscles are weak, one footfall will not be like the rest," says Reed Ferber, Ph.D., director of the Running Injury Clinic at the University of Calgary. "How your knee turns in, your hip drops, your foot pronates changes with each step. But with strength, these movements are the same each time, so your mind and body know what to expect."

When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. The glutes and core contract to steady the pelvis and leg. The foot and ankle muscles are activated, providing a solid foundation to land upon.

But if one stabilizer isn't strong enough or isn't recruited, other muscles get overworked, and the entire chain of movement is disrupted, says Eric Orton, a running coach featured in Born to Run and the creator of the recently launched B2R Training System, which combines strength training with form changes to reduce injury risk.

Most runners lack strength in at least one muscle group, as well as in their neuromuscular pathways, the lines of communication between brain and body, says Jay Dicharry, M.P.T., the director of the REP biomechanics lab at Rebound Physical Therapy in Bend, Oregon, and author of Anatomy for Runners. Strong pathways help muscles fire more efficiently and in quick succession, which enables you to run with greater control and stability.

These exercises, adapted from Dicharry's and Orton's programs, strengthen running's key muscles and those neuromuscular pathways. You can do them as a full routine or insert them into your day while watching TV two or three times a week. If possible, do the moves barefoot.

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Day: May 24, 2016

Most guys carry a suit jacket to work in a car, I carry a wetsuit. Trying to sqeeze in as many wetsuit practices as I can (and this last one was definitely the last in Dubai!) before heading onto Germany for the Kraichgau Ironman 70.3

The Dubai summer is well on it’s way and getting into a pool wearing one of these is like running wearing full length tights in a sauna. Brutal. But the technique practice and comfort swimming 2,400m in a westuit was a necessity. 

~webhead

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Your only limit is you.

Days: May 23

I’ve started to get my head in order and started to do some thinking about nutrition for race day, the week leading up to race day, what to pack, how much to pack. 

I’m still not a 100% but this week I get back to the running. The only reassuring part is that I’ve done the volumes, and hopefully the body won’t lose the fitness. Foam rolling and deep tissue massages can only carry your body so far. It has become quite a challenge though I suppose, at least I expected this to happen - so it’s no surprise. But that hardly takes away from the fact that I still need to get past this and do a comfortable race. At this point, it’s looking like a 4 hour bike ride alone, based on the simulations. Nerves to a degree are creeping in no doubt. I guess that was to be expected. Suddenly, the swim seems the most straight forward from all 3 disciplines. This is both intimidating and reassuring. Will definitely get in another wetsuit swim this week - probably in the pool, not too worried about the open water part to be honest, more the compression and tiredness of the suit itself. 

~webhead

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Physio for Posterior Tibialis swelling - Dry Needling..

Day: May 22, 2016

Dry Needling

So, for the longest time I’ve:

1. Never taken dry needling seriously

2. Stayed away from it

3. Didn’t think it actually made any logical sense (in it’s mechanism)

BUT...

IT. JUST. WORKS.

The theory is that these needles are able to penetrate into the deep tissue in your limbs, around your tendons that no matter how excruciating your deep tissue massage is, will not reach. I had 14 needles stuck into my left leg, starting from my ankle area all the way up to my mid thigh, along the posterior side, for a total of 5-6 minutes total. Once done, my leg felt very sore - almost beaten up for a day - but, after that the pain dissipated and disappeared the day after. The swelling still took it’s time in subsiding but that’s basically the accumulation of soft tissue around the Achilles tendon, which will subside over time and has nothing to do with the inflammation of the posterior tibialis tendon.

The Theory.

Dry needling is the use of acupuncture needles in physical therapy to relive muscular pain and myofascial disorders. Dry needling for the treatment of myofascial (muscular) pain, tendonitis, and trigger points is similar to traditional acupuncture. However, dry needling targets the trigger points, which is the direct and palpable source of patient pain, rather than the traditional "meridians", accessed via acupuncture.

Dry needling helps to accelerate healing by allowing for increased circulation to the injured area, improved oxygen delivery, and stimulation of the neural pathways that can block pain messages as they travel from your central nervous system to your muscles. When combined with the appropriate strengthening or stabilization exercises and biomechanical assessment, dry needling can help to alleviate both chronic and muscular disorders.

Dry needling, when combined with physical therapy treatment, can help to alleviate the following disorders, to name just a few:

Acute and Chronic Tendonitis

IT Band Syndrome

Plantar Fasciitis

Posterior Tibialis Dysfunction

Athletic and Sports-Related Overuse Injuries

Post-Surgical Pain

Post-Traumatic Injuries, Motor Vehicle Accidents, and Work Related Injuries

Chronic Pain Conditions

Neck and Upper Back Pain

Headaches and Whiplashes

Lower Back Pain

~webhead

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Two back to back weekend rides at Bespoke Dubai. Attempted the Kraichgau Ironman 70.3 simulation:

Attempt 1 on the left: 3 hours, and only 70 kms in

Attempt 2 on the right: 3 hours 25 mins, and 76 kms in.

It’s a tough, tough bike ride. Hopefully, on the day it’ll be a bit easier.

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It hurts to run, but it pains me so much more to stop..

Days: May 16-21:

The injury.

The swelling has lowered, the pain finally disappeared on day 3 of the week. Still a bad idea to do any runs. And now I’m 15 days from race day. This really isn’t helping with the stress. Let’s just do this a day at a time. 

The training.

This entire week the runs have been replaced by extra bike sessions - tempo bikes, HIIT interval bikes, power hill sims and hilly race sims. I feel like I’m really getting the groove in with the hills on bikes. Well, at least the confidence is on an up and I know what to expect now. This weekend was a repeat of the Kraichgau course. Managed 76 kms this time in 3 hours 25 minutes. This is gonna be one hell of a bike ride, and not to mention getting off it and onto a 21 km run. 

~webhead

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When push comes to shove.

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The more you lose yourself in something bigger than yourself, the more energy you will have..

May 15: Fundraising for a cause - the Pinkathon charity for breast cancer..

I’ve just been having the type of year where I’m doing all sorts of things I never thought I’d do, an Ironman being one of them. And another such thing is fundraising for a charity called Pinkathon. 

Breast cancer has for a while and now will forever be something very close to my heart. My mother, finally succumbed to it, after a lengthy 5 year battle ending in 2012.

I have, for some time now, wanted to do something useful and quantifiable for a breast cancer charity that helps women who need it the most and can't afford it. In an attempt to do so and in a lead up to my two events, I’m campaigning to raise money to help those who can’t help themselves by providing free pre-emptive breast screening and mammograms, treatments, and providing a support structure during and after diagnosis. 

I found that Pinkathon has been created with the specific purpose of getting more and more women to adopt a fitter lifestyle for themselves and their families, and to highlight the need for increased awareness other issues that put women’s lives at risk. It does so by hosting women-only marathons all across India to raise funds and awareness.

Pinkathon has helped in the treatment of underprivileged women with cancer and has facilitated free breast screenings for thousands of women.

~webhead

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A minor roadblock.

Knocked out for a few days, perhaps a week - with this condition.

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In the end, we will all be judged by the courage in our hearts

Days: May 9-14

Anddd we’re back into a high load week. I do feel like I’m enroaching on the over training zone a bit, though there is a fine line between over-reaching, and over training. Even on my rest day I’m having issues trying to stay asleep. The irony is that I’m constantly tired. 

May 8 & 10:

Two hilly sessions this week at Bespoke Ride. A real hilly course simulation where not only are you grinding out those quads, but you get to really work those bike gears. Living here in Dubai, you barely get a chance to get trained on hills. Rare is being over optimistic. And when you do, it’s an all day trek to so-so hills in the Hatta or Jebel Jais region, which can’t be done often. And prepping for a hilly race course, this seems to be the best solution. The other session of course, is a power hills interval session based on a percentage of your FTP. These are a beasting of a session! 

May 11: 9km run. 

A very tough work week end with this run. The calf pain is now next level. I was literally hobbling to end this run. And pain. I’m just glad it’s the weekend. And the weird part is - as wrecked and tired as I am, my appetite is down & the eating habits have not been great either these past 2 weeks; and my sleep is non-existent. I’m so tired I can’t pass out. Awesome.

May 12: 21km run. With a sore calf. Bad idea. Hindsight is always 20-20

To put it simple, I was wrecked after. It’s not actually my lower calf, but it’s the muscle area between the Achille’s tendon and ankle. I have no idea what I’ve done to it. 

May 13: An attempt at the 90km Kraichgau course of Ironman 70.3

In a 3 hour window, we barely hit the 70km mark, my friend and I. And boy, was that a tough hilly course. Just hill after hill, unrelenting. Gradients ranging from 3, 4, 6, 8, 9, ... all the way up to 20+% ! Under the advice of one of the coaches, we even got the bike cassette changed from a 10 speed 25, to a 10-28. I’m sure we can definitely use all the help we can get. 

May 14: Rest day. Physio visit: Posterior tibialis tendon swelling. Bam!

So what was done with the physio was a deep tissue and dry needle therapy to release the stress deep down under the shin and calf muscles. Full rest from running this week, that’s a no brainer. 

~ webhead