Improvement on Personal Best!!

YAY!!

*click on the picture if you would like to see my Endomondo profile. 

Yesterday I went for my workout with my friend Weili at the Desa Park City track and I beat my Personal Best!! Yay!! It was good day!!

I pushed slightly harder than I normally do, because this week was not a good week. I missed a lot of my usual routines because my work was taking up most of my time, and to top that up I am not able to do my morning runs.

I hope I can make next week a better week. I do not like missing my workouts. 

Keeping Hydrated

I did my 5km in 58 mins yesterday,Yay!!

While I was doing my workout last night,I came to realise the importance of keeping yourself hydrated. I did not drink enough water before doing my work out (after being dehydrated during the day because of fasting) and I actually felt quite dizzy and light headed while doing the work out. At some points in time, I felt as if I was not really there yet my feet were still moving. I felt extremely dizzy towards the end, which is why yesterday I only decided to do a 5km and not push any further. It got quite scary because at one point I felt like collapsing, but I went on. I know I should have stopped and slowed down but I wanted to finish.

I now know keeping yourself hydrated before a workout is essential.

According to this Article I read "Sipping Points" by Karen Asp :


"Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands."


The article  mentions to drink 8 to 16 ounces (0.5L - the measurement of one of our standard water bottles we have) one or two hours before a run.Iced coffee and tea are fine, too. And in the event you didn't plan ahead? 15 to 30 minutes before going out, to drink at least 4 to 8 ounces (0.3L) of fluid. I shall make sure I do this from now on before any workout.

So remember people to always stay hydrated before any work out!

ARGH!!

Sigh. This puasa thing is really getting to me. Not because of the no food or energy or anything to do with that whatsoever, but mainly because it is messing up the timing of things in so many ways!!

I feel so very frustrated!!

I MUST do a workout tonight, I haven't done so in two days (because I was resting my foot due to the ankle pains), BUT I also need to do my work tonight. My night run can only start at 9pm which will end at about 10pm and by the time I get back to my work it would be 10.30pm!!! ARGHHHHHH!!!!!!!!!!!


If I could have done my run in the morning, I wouldn't be faced with this problem! I could just continue doing my work, quickly eat , break fast and get back to it.

Sigh.

I am thinking if it would be possible to do a workout from 6pm to 7pm, and finish just in time for break fast. Then I could get back to my work earlier.

Problem is, is that I don't think I would have the energy to do so because I don't wake up in the mornings to eat sahur (maybe I should start doing this, but then I don't think I should be waking up, eating and then going back to sleep). The last time I would have actually eaten a sort-of meal would be 7.30pm yesterday, having my yummy sad baked potato for dinner. My mom said my dinner looked so sad lol.

 It does look sad. lol. But it was yummy!!

I feel like I have to come up with a solution for this work out thing. I gotta find a better way to do this. I can't stop the workouts. Suggestions anyone?

7.2km =)

Last night I did the furthest I have ever done so far which is 7.2km!! and I felt quite ok doing it. I also was within my 5km under an hour timing as well, so all in all yesterday was a good day. Yay!

The ankle pain was of course inevitably there, I really should take it easy on my feet. But it just feels so good working out.

Puasa (Fasting Month) has started. =(

And I feel like it is  messing up everything! I can't do my morning runs any more and being dehydrated throughout the day is a pain. Even when break fast time comes, I try not to eat so much because I want to do my workout after. So all in all, my daily intake has quite drastically reduced. Also I don't actually wake up in the morning for Sahur, because I don't want to get up eat and go back to sleep.

I guess it could be a good thing, that daily intake has reduced, hopefully I will lose weight faster. But I can't help but think that this is not the proper healthy way to lose weight.

Sigh. I know I should not complain. But I really view this fasting thing as something extremely unhealthy, where people gorge themselves in the early morning to last throughout the day, and then gorge themselves again at night because of the hunger throughout the day.

How on earth is that healthy? And not to mention the sleep in between, falling back to sleep after sahur?.

AND to top it all off, the end of fasting month is celebrated with one month of Raya (another occasion where people continuously gorge themselves with calorie loaded food).

I must remind myself constantly not to succumb to the above and just continue my daily routines somehow. Puasa and Raya are two months huge obstacles I have to overcome and keep going.

Fallen Tree

This morning I went to my favourite park to do my usual workout at the TTDI Park (aka Taman Rimba Kiara Park).Took it slightly slow today because I don't want to aggravate my foot too much, so I did not do a 5km under an hour today. Also there was an obstacle in the way today at the TTDI park on the usual jogging track :

Apparently last night there was a storm and a tree fell onto the track. I took the above picture after someone had cut it up to provide a pathway, but before that I had to sort of hop over a branch to get across. Did this for about two rounds until it was cut, and there were lots of pauses while waiting for everyone to hop over the branch. I feel this slightly slowed me down today. 

But never mind, still did a work out today! Yay!

 The foot was slightly more painful than it was yesterday, but it was not too bad. I've got to keep reminding myself to take it easy. I need this thing to heal, and I gotta go for a physio therapy sessions ( which I have yet to schedule). 

I always feel good after a workout at this TTDI park. I love going there in the morning. Sad to say it will all have to come to a pause once puasa month hits. Then it shall be Desa Park City at night all the way for me till Raya. Booo, I don't feel as energised at night compared to the morning. 

But I will not stop this workout!! I will go on!! I will not make excuses for myself, just because it is puasa month it does not mean the exercises will stop. 

 

Jog for Hope 2012

So on Sunday 15 July 2012, I did my very first Fun run of 3km- Jog for Hope.

It was a good first run. I couldn't actually really run much which upset me a bit due to my inflamed ankle which was giving me issues, but I am just glad I completed it, my very first fun run. small steps!  =)

7.30am before the start, drops of drizzle falling on our heads.

Me, Feez and Bren before the start. 

Approaching the u-turn for the 3km, when I was here I was walking, the pain in my ankle was a bit too much and I pushed myself too much running up the initial hill. 

 My motivator and sunshine doing his 10km coming in at 6th place! Congrats Wils!

Complete random storm trooper walking about after the run. lol.

Me and Wils. Hopefully one day I would be able to do a 10km with him (of course not at his speed tho, he is too fast)

Sunnies from my Sunshine!!

After the run, Wils gave me this, for the completion of my first run. Its something I have been needing for quite a while, a good pair of sunnies. It was very sweet of him to do so. =) 

It was a good day! And I cant wait to join more. The next one I have already signed up for is the Putrajaya Night Fun Run of 5km. I gotta step up on the training, and hopefully my accessory bone will not give me problems. Arches Arches! I must wear my Arches!

Speaking of which check out my new Birkenstocks! The Doc told me Birkenstocks are the best for Arch Support, and I should try and wear them as often as possible for my condition, so I decided to make an investment and get a pair.

Purple ones of course! These were the prettiest purple ones of them all, and the arch support is awesome.

I have never really been a fan of them, as they aren't the best looking kind of sandals. But I have discovered when I do wear them, my foot feels so much better. It's like a constant massage on the pain I feel at the area surrounding my accessory bone. 

Today I did my workout. I was supposed to rest a few more days but I was tired of sitting still and resting my feet.I love swimming, but when swimming you don't sweat and it doesn't feel like much of a workout for me.

The past week, I have been swimming and not doing my usual morning walks/runs. Slowly I felt myself slipping and giving up which I know I cannot let happen.Swimming just doesn't feel the same was walking/running. I feel I get a better workout when I do walking/running compared to swimming, though they like to say you burn more calories with swimming. I am not too sure, but I know my heart is not in it compared to running. I want to be able to run with my friends one day. I want to be able to do a run with sunshine, one day, hopefully, eventually. 

Anyway, so today when my usual morning alarm when off at 6am, I decided to get out of bed and just do it. I was tired of not being able to do my walks. I rested 3 days last week.Even though I promised myself and Wils I would rest today because of my foot, I decided to screw it and just do it, and I am glad I did!

I made sure I wore my arches in my kicks, and I did purely power walking with no running intervals up to the very last round. Only on the 5km lap round, I ran a lil to try and make it under an hour (my July goal) and I did! 5km in 59 minutes and 55 seconds! Yay!  Also, I achieved a personal best at 6km of 1 hour 12 minutes! Yay again! There was minimal pain today, which is also another Yay thing for today. 

Visit to the Doctor

So I have finally visited the doctor, an ankle specialist at KL Sports Medicine Centre which was conveniently located near my office, and I finally know what is wrong with me after so many years of  saying "my ankle is painful".

Verdict : Accessory Navicular Syndrome
Meaning : I have an extra bone in my foot that is holding my Posterior Tibial Tendon, it is quite uncommon and most people do not have it. Unfortunately however, I have been blessed with it.

 Above is what the doc drew out for me. 

The first image shows a normal persons foot. The navicular bone connected to the posterior tibial tendon.

The second image is  my foot. It has an extra tiny bone (the "accessory bone"), and that tiny bone holds my posterior tibial tendon, and connects to the navicular bone. The connection between these two (in red in the picture above) is now inflamed and irritated because I have been pushing myself with the walking and running. Below, the x-ray of my foot. In the circled part you can see the tiny accessory bone.

This has been the reason of my sharp pain! My previous post I circled the exact same spot, and now the x-ray and I finally know the cause!

Anyway, this condition is common with people who have flat feet and fallen arches, both of which I have.

So what is the treatment? Well the doctor told me I have to do a few things :

1. Wear my Arches CONSTANTLY! (something which I have not really been doing at all even though I have them)- I need to get proper arch support shoes for my daily use, and make sure I put the arches in whenever I run. These arches give relief to that area. 
2. As for the immediate problem now,he gave me this gel to rub on that area and also he told me to ice my foot to reduce the swelling. He told me to take it easy on the running for a few days and rest my feet. He said I can still run if I really wanted to (but I shouldn't), but I absolutely have to wear my arches. He kept stressing that they are incredibly important. 
3. I would need to go for some Physio therapy as well to strengthen my ankle etc. 

So yeah, these are the 3 things I have to do. The best thing tho, when I asked him if I would have to give up running for good, he said I don't have to!!! YAY!!!

He said I just gotta take it a little bit more easier and to not push myself too much and to wear arches.  

I am so relieved. :) I still have to take it easy the next few days, which kinda bums me out cause I got the jog for hope this Sunday which I am quite excited for. I will do that slowly, with my arches!

I was so scared in going to the doctor in fear of finding out that it is something extreme and I would have to give up running, but I am happy now that I know what it is and it is treatable.

Down Week.

So this week so far has sort of been a down week. Actually a super down week, and all I feel is frustration!

Why? Well because of my ankle. Its been acting up quite badly ever since last week. I don't know why and I am kind of scared. My doctor's appointment was supposed to be on Monday, but I had to reschedule to this Friday because I couldn't walk over there due to rain.

The picture above shows where I feel the pain. The pain is there when I walk, and also when I run. It feels like a sharp stabbing pain, which kinda scares me. I fear going to the doctor because I fear what he will tell me, but I know I gotta do it at some point.

Maybe I have been pushing myself a bit too much. But I want the results and I am getting the results!

I only walked on Monday and Tuesday this week. Yesterday I decided to give my ankle a rest and swim, same goes for today as well.

But somehow I feel so unsatisfied with swimming. There is no sweat and I don't burn as much calories as I do when I do the walk with running intervals.

On the plus side, I have been losing about 1kg a week consistently. This regime seems to be working for me, which is why I hope I wont have to stop it for a while because of my stupid ankle. Argh!!!!!! Frustration!!!!!!

Lack of updates

Apologies for the lack of updates on this blog. Been busy, and not really having the mood to write.

Don't worry, I am still sticking to my routine. Will do a proper update soon.

Frustration!

Today was another down day. My body just seems to not want me to run. I started off fine, hyped because I rested my feet yesterday an I wanted to run today, but the minute I started running today the shin pains kicked in followed by my stupid ankle pains. I haven't had this ankle pain in a long time, but today was the day it decided it wanted to return!

It could be because I have been slacking on my ankle strengthening exercises. I have to remind myself to keep doing it, along with the exercises to prevent shin splints. These are a must do! I need to strengthen my feet! I feel so frustrated with all these leg pains! All I want to do is run!

Today I did not hit my 5km under one hour lap time once again, so I did 6.4km. I did however do a personal best on the 6km marker at 1hr 14mins. Slightly better than Tuesdays work out. But I still feel quite disappointed in myself and extremely frustrated with my ankle. I just could not run. Argh!!! And now after the work out, it decides to be a complete bitch. 

I know, I know, these things take time. You can't push yourself to the extreme to a point where you ignore signs of pain and keep going (which I was wrongly doing today). It's your body's way of telling you to ease up. 

The doctor appointment that was supposed to be yesterday did not happen. Some complications and it had to be moved. I am thinking of just taking things into my own hands and not relying on my mother to get me an appointment. I need to know what I can do about this ankle. I don't want to have to give up what I am doing. 

Anyway, hopefully I will do better tomorrow. I shall do my feet exercises today. I'm glad however that I did the workout and I did the 6km. I find the below quote very motivating :

My ankle is being scary painful. I need to see a doctor. 

Keep Going!

Today was not the best of days. Woke up with cramps, and achy legs. I was a bit worried and was thinking of resting today, but then when I turned on my phone and saw my wallpaper which is this :

I decided to suck it up and get out of bed.

Doing a work out with cramps is not the easiest thing in the world, to add to that I may have pushed myself a bit too much yesterday and my legs were really achy. I just could not run today, so I decided to make today full on power walking day. Since I couldn't run, I power walked 6km. I did reach my personal best for 6km which is 1hour 15 mins, previously my times were 1hour 20mins, 18mins, 17mins. So I guess today wasn't so bad. 


I did not meet my 5km time today, I was a bit slow because of the walking and no running, I felt kinda disappointed that my body was acting up. But I guess its my body's kind of way to say "take it easy". 


I have to remember that this is a long journey. I can't push things too fast. Small steps! Small Steps! 


I am glad I got up and at least did a work out today. I think I have to pace myself, I can't run ever single day because I am still too heavy and I have to take it easy on my feet. But at least, I have to do some sort of work out, as long as I do it. I told Wils I was disappointed with myself today, and he said to me the quote below, a famous motivational running quote :

I'm glad I got up.

July Goal

Today I am happy!  Why? Well because of the following pictures ( see the dates and the highlighted parts) :

Small steps!! It just takes time, today I reached July's goal of 5km in under an hour! Yay!

Yesterday, I clocked in at 59m 33s, and today 57m49s!! It makes me feel happy, yes I know it's a tiny improvement, but  yay!

Now I just have to try and maintain this for a while before I take a step closer to decreasing the timing even more. Wils says it's too fast too soon. I kinda do agree with him. I need to pace myself and take it slower, I have been doing more running intervals trying to get my feet used to the feeling. It's just so tempting to beat my previous time with this endomondo thing. But yes,I dont want to get any serious injuries either, so for July I will just work on maintaining these numbers. I need to pop back into doing 6kms as well, but I don't know which to focus on. Do I aim for running a faster 5km or completion of 6km. Wils said I should do both, which I haven't tried out yet, maybe I shall try so tomorrow. Wednesday is doctor appointment day!

Oh,I am taking part in the Jog for Hope on the 15th of July, but just the small one of 3km. It shall be my first fun run. I hope that I wont be slow in doing it. Completion hopefully shouldn't be a problem as it's 3km, but it's just that I just don't want to be super slow because I know I cant continuously jog the 3km, my feet don't allow that yet but I shall try my best!

On a different note, my friend Sam has provided me with exercises I should try and do aside from running as below (Thank you  so much Sam for the help!!!) :

Round 1
10 x pushups on knees
10 x crunches
10 x starjumps
10 x squats
60 seconds rest
Round 2
10 x pushups on knees
10 x crunches
10 x starjumps
10 x squats
120 seconds rest
Round 3
10 x pushups on knees
10 x crunches
10 x starjumps
10 x squats


I shall start doing these as well for the month of July. A must do completion!! Keep going!! Gotta keep going!! Small steps!!!