A 10k+ run after 3 months

Yes! I did a 12.5 km run this morning. Felt good. No ITB pain.
I did have to stretch, even during the run - it helps..

I ran from EGL, along the southern perimeter wall of the (old) HAL Airport.
Felt the distance after about 8km, and wished I had some company then!
If so inclined, check out the map below (i re-traced the exact same route back to the starting point):


View 12Apr09.EGL_run in a larger map

BTW, I use the (new-ish) OHA/Google/HTC Android phone to track my run...

A photo taken at the far end:

Yoga Stretches for Runners - IT Band Help and Stretches in Particular!

Man, I'm totally for the yoga-style stretching, having being doing it for a week or so (i know, not much but I can feel the difference already).
I find that several of the asanas (poses) _really_ do stretch the targeted area- more than "traditional" techniques seem to.

In particular, I find the iYoga Life website to be awesome, esp of course the section for Runners.
I perform these stretches on off-days and after a run.

IT Band Help

Very much in particular, I have been one of the typically 50% or so of runners who at some point have an IT Band injury. I've had it twice, first on my left leg, then on my right, and man, it really drives me nuts.

Anyway, to cut a long story short, till about 2 months back I had IT pain... I currently don't.

I did three things which I feel have really helped:
1) I stopped running for 3-4 weeks, did some cycling, allowing time to work it's magic
2) I take an OTC Glucosamine supplement - apparently, it's mostly cod-liver oil kind of stuff...and recommended by many runners
3) The Yoga stretches.


Update

• Rather than going the glucosamine route (& related), I'd strongly recommend using a foam roller to perform IT band stretches, etc. It really, really helps! In fact, I do it even when i don't have an active ITB issue; i feel it helps keep it at bay.
• Google for "YouTube ITB stretches"
• IyogaLife website for Runners
• youtube "Yoga Pigeon Pose"
  Doing this one really helps...

So, fellow IT band sufferers (ya i know i sound overly dramatic here :-), I know what it's like! try 'em...

This article "Yoga on the Run: Post-Run Pose" by Paige Greenfield I can empathize with. The IT band stretch is awesome! I feel it really helps...(did i say that before?).

Runners World "Never Get Hurt" Workout

Am yet to do these..still, they look useful. I could use all kinds of injury protection!

NikePlus - Men vs Women TV Ad!

Good stuff! I like it...



Do you?

Three Pre-Running Yoga Poses

From RunnesWorld.

Back, slowly...

Due to the persistent and annoying knee ITB injury, I laid off running for almost a month.
Did some cycling on my friend Suraj's 6-gear bike in the interim...fun, ...but not as much as running ;-)

So, from about 10 days now, am running again, but slooowly... - the smart way. Started doing just 3km runs, then progressed to 4, etc. Currently (last ran) about 6km. No knee pain!

The "correct" rule to follow for run mileage apparently is: run no more than 10% of what you ran the previous week. Hmm, trying to follow it.

Taking it a bit easy...

I've decided to take it easy and rest my knee - actually, ITB (illiotibial band) syndrome.
So: no runs for the past 10 days.. :-(

I did cycle a couple of times and it was fun.

Waiting waiting, to run again!

A 15k run..whew

Well, clocked up a 15k run this morning (Wed 14 Jan '09 - the Pongal / Sankrantri festival day). Ran mostly on (and off) Banaswadi Road...some areas were really nice on the highway. Landed up after 7 km at Bayapanahalli (or something) railway station.

Legs felt totally wasted man after that..and, of course, my runner's knee is acting up. price to pay right.

B2F Site

Doc - Dr. Rajat Chauhan - and team of Back2Fitness has set up a neat site.
It has various groups - running, back pain, knee pain, cycling, golf.

It's said that common sense is pretty un-common; well, it looks to be in good supply here! Good advice, tips...
Take a look.

Just Over a Dozen!

Hey,

A PR (Personal Record) for me: I ran 12.3 km tonite, in my area of residence Cooke Town, B'lore.
Yeah, happy about that..

And guess what - my best friend and, err, what else... oh yeah, wife, Dilshad ;-) - also started jogging yesterday! Cool huh.


Some details:
5k in just under 30 min (also a PR).
10k in 1:05:25 (yep, again a PR).
12.35k in 1:23:38.
Click here to see a map view of the run route (captured using my N82).


Still a bit plagued by an ITB injury (rt leg now), but all right overall - largely thanks to
Dr.Rajat and his fantastic team.

I'd like to do a few more of this distance, then aim for 15-16k and then do a half.
Yup, that's the plan!

Running Tips - Photograph.

This photo was taken on 8 Oct ' 08 at the jogging track at East Coast Park, Singapore.

Click on the pic to enlarge - useful tips.

And what a lovely place to run at...

More photos here.

Tip: It's fun (and cool) to see exactly where these photos were taken; you can do this because the N82 i took them with has a built-in GPS receiver and "geo-tags" each photo. So: when seeing this album in Picasa web, look for the map on the right side of the page; below the map you should see a button labelled "View in Google Earth". Click upon it and lo! you can zoom in, rotate and 3D view the location.

Run!

I've started running (well, since Jan actually) and am just loving it.

I run with a cool bunch in Bangalore called RFL (RunnersForLife) (and i hope to RunFL :-).

On 7 Sept '08 we did a run at the (old) airport perimeter road. I did 8k, many did a lot more! Great fun..

A few pics of the run..
Tip: When you view the above Picasa album, you'll see a map on the right of the page showing where the pics were taken (geo-tagging feature of the N82 exploited!). Click on "View in Google Earth" (link below the map in the album page), and it's just cool - well, at least for me ;-)

Later,
k.