Run Blog

Happy News for HM runners!! HM Start time is moved to 7:30AM :)
This change was made considering the inputs and suggestions from last week run. This also will give an opportunity to both HM and FM runners to meet at the finish line.
FM start time remains the same 6:30AM!!
HM – 2 Miles @ 7:30AM as per HM Schedule
FM – 9 Miles @ 6:30AM as per FM schedule.
When: 27th March 2010, Saturday
Where: 1922, Gold St, Alviso, CA
Trail: http://www.favoriterun.com/211411
Update: Photos Link

Runners,
Note the start time. Lets meet at 6:30AM!!
We will be kicking off HM this weekend. So expect more crowd and cheer!!
Welcome HM Runners!!
HM – 2 Miles as per HM Schedule. Please turn around at 1 Mile
FM – 8 Miles this week per FM schedule. Please turn around at 4 Miles.
When : 20th March 2010, Saturday
Where : 1922, Gold St, Alviso, CA
Trail : http://www.favoriterun.com/211411
Update: Photos Link

I recommend the following whenever you do 6+ miles of running. This is based on my own experience and based on the experiences shared by fellow runners like you.
1. Eat something before your run – A snack bar – I personally prefer Nature Valley Fruit&Nut bar (from Costco). Banana is also a great for the immediate energy. Almonds are great – You can soak it (say 15 !) the night before and eat before you come for the training. Eating raw almonds is fine too. I feel this is a great fuel for the long runs.
2. Drink water and electrolyte – Drink enough water and electrolyte drink before, during and after the run. You don’t have to over do it. But never let you feel thirsty !. Please buy “4 bottle waist pack” so you can carry 2 bottles of water and 2 bottles of electrolyte/energy drink/vitamin water.
3. After the long runs, do not participate in any sports on the same day: especially Basket ball, volleyball, and tennis, etc. – Don’t put more stress on your knee. IMO, swimming is fine, as long as u just relax in the pool. Take Rest (well, work for home !) for the complete day or two days.
4. After the long runs, take cold shower. Especially run cold water in your knee/feet for about 10 min. This helps to speed up the recovery. And “ice it” when required.
5. Most Important: Do not fast on the day you do long runs. Eat as soon as possible after the long run. Based on my understanding the recovery is faster if you eat within couple of hours of the run. It seems the muscles are most receptive to refill the energy and minimize the muscle stiffness if you eat as quick as possible after the run. East carbs, protein and less fat.
6. Must wear running clothes and socks. Obviously you should have the right shoes by now.
7. Use body glide on all joints and toes to avoid any irritation and blisters. Guys, use “nip-guard”, if necessary.
8. Carry energy gels (2 or 3 should be good enough) so you can have it when you need energy to push yourself to the finish line.
9. Take proper care for blisters by using proper running socks and shoes which can keep your feet hydrated.
Happy running !.

HM moves 1 Mile up to 3 Miles. FM will be having a small dip from 9 Miles last week to 6 Miles. So FM runners enjoy the break :)
HM – 3 Miles @ 7:30AM as per HM Schedule.
FM – 6 Miles @ 6:30AM as per FM schedule.
When: 3rd April 2010, Saturday
Where: 1922, Gold St, Alviso, CA
Trail: http://www.favoriterun.com/211411
Update: Photos Link

Quite a few of us have come across pain in the side of the leg just below the knee. Especially during longer runs. This pain is caused because of the continuous bending & straightening of the knee during running – The iliotibial band rubs against the knee’s lubricating sac.
I had the same issue last year and had gone through the stretching exercises (as regularly as I could) and was able to run the half marathon. So, don’t get scared if you have the pain.
The following link explains the reason for ITBS and the stretches and strengthening exercises to help overcome this problem.
About ITBS:
http://runningtimes.com/Article.aspx?ArticleID=4126
Stretches & Strengthening exercises:
http://www.runnersworld.com/article/0,7120,s6-241-285–11642-0,00.html
http://runningtimes.com/Article.aspx?ArticleID=6099&PageNum=&CategoryID=
Videos:
http://www.youtube.com/watch?v=c9aJtO0VCqw
http://www.youtube.com/watch?v=Wg1dz2Tyglc http://www.youtube.com/watch?v=c9aJtO0VCqw
http://www.youtube.com/watch?v=ufg_WczHYs4&feature=related
http://www.youtube.com/watch?v=nlt7tZYy-HI
http://www.youtube.com/watch?v=3_REbSYw1IU
Please note that just stretching will only help so much, we need to strengthen the area around the knee to be able to run longer without issues. And it also goes without saying that you will need to build more core strength to run those >10 mile runs.
Sudhakar had sent some core strengthening exercises some time ago. Please try to include atleast 5-10 minutes of strengthening into your running schedule. Even while sitting at your desk, you can straighten one leg and hold it for 10 seconds or so and release and repeat for 5-10 times.
Yoga is a great way to stretch & strengthen. Though many people have the perception of it being a slow activity, a flow of specific poses can make it a real workout. Just a batch of sun-salutations can give an energetic start to the day.