Hello fellow runners, wings for life world run was on last Sunday started same time globally. It was a Great organization with decent purpose. With participation of 35397 runners from 162 nations on 32 countries 3 million € donated for spinal cord injury treatment researches.
Red Bull, Volvo and puma was main sponsors so organization went smoothly with some minor issues like trigonometric bib number distribution system. The most ridiculous thing was offering Red Bull on stations (god bless they also have water) while the temperature was around 27 degrees Celsius and the sun was right on top of us. Chancing cabinets (a Big tent) was a lightyear away from providing some privacy :)) (it was fun anyway).
Unfortunately there wasn’t finisher medals ( applied on some other countries) but on the other hand all volunteers (you know when you are talking with a volunteer any adequate response is super) puma trac girls, Red Bull staff amazingly helpful.
Because of my ITBS I wasn’t thinking about my pace or distance so it’s more likely an exciting running trip along the Mediterranean blue then a race. Chaser car cached me around 15K. With the help of my previous experience from runtalya I try not to push myself first 7K was around 5’30” then I slowed down and after 12-13 whenever I felt the pain I walked.
During web registration they are asking you about your previous running performance ( finish time for 10K, half marathon, marathon etc) with this data they separated start boxes of experienced and novice runners so start wasn’t like the traffic in Bangkok or Istanbul.
Before the race I met with famous bukizlarnereyekosuyor bloggers they were very kind and humble. They are inspiring many people all around Turkey.
For the first of it’s kind a global running event….it was better than I expected. The idea of the chaser car is kind of radical but when you hit the 30 minutes on the course you know that the car just started to move yes it was exciting. I am sure there will be more participation next year and I am Looking forward to run it again.
Keep on running
Hello Fellow runners, this weekend I will try to run Wings for Life World Run in Alanya / Turkey if you want to follow me during the race and cheer me up this is the place you should visit
Because of my ITBS I won’t push myself so targeting to just enjoy the show…It’s been while since I ran outdoors so It’s sort of mixture of feelings excitement, sadness, anger to myself together.
Online registration closed on 27th April but on-site registration is available. You can check locations and starting times from here.
4th May 2014, at 10am UTC, and equivalent times across the globe, thousands of competitors will start to run on 34 race tracks worldwide.
If you didn’t hear about it for this race there isn’t any finish line, 30 minutes after the start a chaser car starts to follow runners and race continues until it passes you.
10.00 UTC RACE START
10.30 UTC Catcher Car Starts On Course – Pace: 15km/hr (9.32 miles/hr)
11.30 UTC Pace Increase: 16km/hr (9,94 miles/hr)
12.30 UTC Pace Increase: 17km/hr (10,56 miles/hr)
13.30 UTC Pace Increase: 20 km/hr (12,43 miles/hr)
15.30 UTC Pace Increase: 35km/hr (21.75 miles/hr) until final Participant is passed
Wish me luck and keep on running
It’s been a while since My last post about running, sorry about disturbing your dash with my Instagram photos To get rid of my persistent friend ITBS I am not gonna run for a while…
I decided to write something about about Adidas MiCoach application.
Adidas micoach is a GPS based coaching and running log application also works with adidas speed cell, speed cell btl stride sensors and heart rate sensors.
First of all application collaborates with micoach web site so to create a training plan and settings for pace zones you have to create an account on micoach web site.
So let’s get started;
1-Assessment workout; this is a short workout to define your pace zones. When you select this workout during your run application gives you instructions to keep a constant pace for a limited time while it’s doing this it tries to explain the tempo like “on this phase you may easily talk”, “on this pace you should have difficulties to talk” after this assessment workout application sets pace zones for you and future workout plans based on these zones.
2-Setting pace zones manually; to do this you have to login to micoach web site and set your own pace zones if you have some running experience I recommend you to prefer this instead of assessment workout. After you finish setting up you have to sync the application and that’s all.You can see my pace zones above.
3-Free Runs; after each free run application gives you a run score and provides you some information about your estimated finish times for half marathon, marathon etc. also provides you elevation and pace data as usual. The best thing is estimated finish times for races are very accurate and application recommends you which level of training plan you should choose from web site this whole thing gives you great motivation seeing your own progress and current level.
4-Setting up a training plan; the best part is here you can create your training plan for various distance and time targets also strength and flexibility programs are arrangable which is Great to reduce injury risk. Training programs may set by race date and runs are pace zone based. When you go out for a run you have to select your workout from your training plans then during your run application warns you if you are slow or faster than your target pace. When you finish your workout it gives you a workout score based on your performance so it’s actually coaches you.
Also similar to all other running applications personal bests etc reachable easily so why micoach? I wish I could find this application earlier because I am too lazy to create my own plan, paying for a training plan on runkeeper hmm no thanks. Nike+ training plans ? Not flexible as micoach and the biggest difference it coaches you during your runs and plans are based on your level and pace targets.
Fancy interface? Nike+, fun? Nike+ , challenge with buddies ? Nike+, running indoors without a sensor? Nike+ setting a countdown for a race ? Runkeeper, social interaction (comment, likes) or finding local runners ? Runkeeper, real time coaching? MiCoach , flexible training plans ? MiCoach, strength and flexibility plans ? MiCoach, personalization? Micoach. Multilanguage coaching support ? MiCoach, adding runs manually ? Nike+ & runkeeper, competition? Nike+, want to hear cheers when your friends like your post on Facebook ? Nike+
I wish I could find out this application to train more smarter way it may reduce the chance of my injury because following a training plan and combining it with a strength and flex plan reduces this risk it’s a statistical truth.
Keep on running and please do me a favor, be careful
Hello fellow runners, it’s been 1,5 weeks since the cortisone injection to my dear and beloved IT Band.
Last couple of weeks were exhausting and full of stress at work I cannot tell how much I missed my evening runs….
Went to a gym this week and talked with a trainer. He don’t know much about the ITBS but he was willing to help.
Next week I will start to run and I know that I must combine it with strength workouts to get rid of this completely.
I am not going to write about the things going on in Turkey but we are strong and we don’t give up so easy.
Train smart, run strong!
Have a great weekend
Q:Hey mate, very interested in how you've been handling your ITBS. Ive had it for a year now. I've been doing core strength work and physio over the last 6 months, and on and off in the first 6 months I had it. Did you try conservative means (strength, physio) first? Or straight to cortisone? Were you given many options as to how you could tackle the injury? Thanks mate.
thetonetrains, Hey! Sorry for the late answer, hope we can get rid of this soon. When I realized that, I have this injury I asked opinions and took a week break according to the recommendations of experienced runners here, this happened in January. After that break started foam rolling, stretching exercises focused on IT Band and finally squats.
February I followed my training plan but because of the some weather and other health related issues, I skipped some of my long runs, because of this I couldn’t understand the real situation. I thought it was healing. A week before the race day, right after my last long run situation became more obvious. It wasn’t better.
Under these conditions, I decided to run that half marathon race obviously my previous targets are now unreachable but, I just wanted to finish it. I saw the result of this decision right after the race day. Stairs were killing me and I wasn’t comfortable even while I am walking.
The orthopedics surgeon was specialized on knee and I am a veterinarian so conversation went very honest and direct. He also recommended foam rolling, stretching, strength. I think; when the situation is painful even during daily routine activities, the history of the problem is more than couple of months and cause nature of the injury is an inflammation on a band, cortisone is inevitable. Surely Non-Steroid Anti Inflammatory Drugs (NSAIDs) and topical usage of these medicines are plays great role but in my condition cortisone is the right choice. But it’s just my opinion. Cortisone will deal with the inflammation for now, but if I won’t focus on the reasons of the syndrome I am sure ITBS will be back.
Hope to see the results soon, hope you get well soon too.
Thanks for asking.
"Train smart, run strong"
Hello fellow runners, went to appointment this morning and explained whole history of my injury to the orthopedics surgeon.
After the examination ITBS confirmed and followed by a cortisone shot just under the most painful section of IT Band (outer side of the knee) an said “because of the tension caused by injection it’s going to be little bit painful for 2 days”. He should work on definitions, specially about “little bit”…
Doctor said it takes around a week to 10 days to reduce the inflammation. Then I can start over again slowly.
His opinion about Istanbul Half Marathon (27th April) was also positive.
That’s all for now
Stay sharp and keep on running
Hello fellow runners, I have been trying to get rid of ITBS for a while and many of you helped with your likes, comments and messages. Thank you!
Last sunday run was the peak of this struggle, during our group run around 11K pain started over. Just a week before the race day, what else an amateur runner dreams of ?
Ice, foam-roll, local and systemic anti-inflamatory drugs and went to another short 20 minutes run on Monday wasn’t painful but also too short to evaluate the situation.
Saturday comes, short group run, unfortunately ITBS is still with me but I will try, I have to try…afternoon bought another knee strap with side supports and continued with Ice, foam roll routine.
Race day comes! Went to event area with Onur and Ludmilla and meet-up with Berna and Fahri. Streched around 25 minutes, I was so nervous so I coudn’t catch the atmosphere….But there is always time to took some photos right? Onur and Carole were going to run marathon and Fahri and Berna 10K, Seda (She is great) was going to run Half but because of my knee decided to go alone.
Around 6K I can feel the start of the inflamation with increased heat on outside of my knee right after this pain started, wasn’t that bad but it was there. Course was generally flat but when you have ITBS the smoothest elevation change increases the pain.
After 15K I found myself tring to find the best stepping position to reduce the pain and it was working. Just right after another down-hill section around 19K I stopped because pain was unbearable…Wrapped out the knee guard, repositioned, streched my knee it and started to walk. After 20-30 meters walking it was slightly better until I got hit by an electric schock (felt like this) on 20K and stopped again. Wrapped out the knee guard, repositioned but didn’t work and decided to remove the knee guard.
Final 1,5K finished the race with 2 Hours 1 Minute and 47 Seconds……
birseyamane runningintshirt weallneedfitspiration, survival-of-tha-fittest, cmjhawk86, runsedarun, tinkerbellrun, megorun, mels—miles, theywillrunandnotgrowweary, hurricane-jane, sarahsrunningbucketlist, baltimorecactus, runtracyrun, runninggirlsrock, trailrunnert, pascal73, kaylarunshappy, coachgirl311, sarah-runs, acidomx , tabitharuns26-2, vdalexandra, saturdaymorningdarkness, healthymarc, runningtothefinish, pushingmylimit , geckoblue, winterfellwillrise and many more thank you all again and keep on running.
P.S. Yes I have an doctor appointment tomorrow morning
1 Day 12 hours to race !! I get my bib this evening after work, tomorrow race fair (actually it’s organized in a shopping mall) is going to be very crowded.
Unfortunately ITBS is still with me but I will try, I have to try…
Tomorrow I have a short 3K group run and then race day comes.
Wish me luck and keep on running
Hello fellow runners, Saturday morning group run.Again 5’40”K average pace, I don’t want any trouble a week before the race day.
Scene and weather was great, this week I will take it easy and load myself with carbs. Only 5 trainings left, my performance for this training Around %50 missed some runs couldn’t catch up the targeted pace but I think sub 2 hours is reachable.
March is my running anniversary (1st year) and I am going to be 34 next week, 1 left to milestone 35 :)
Hope this week trainings will go smooth and I can make it on 2nd March.
Yes that’s me, kinda unusual for my blog ;)
Keep on running and don’t forget to train smart.
Have a great weekend
Hello fellow runners, I mentioned about some group runs on my previous posts. Our weekly runs scheduled on Saturday mornings and from Friday noon until Saturday morning it was raining. Ten minutes after I left home it started again Guess what? I was the first …..but 10 minutes later I wasn’t alone Carole came, then Onur and Berna arrived.
We planned a short & high tempo (for me) run, somehow I just couldn’t manage my breath so I slowed down around 4K and finished with a slower pace and wet…
After the run, we decided to meet on Sunday for another run and the results are above. Well, weather is kinda strange here it was 16/17 degrees and we ran 12K with 5’30” average pace (definitely felt better than Saturday).
it’s hard to keep up with experienced runners like Onur and Carole but they are adding more into my running experience, I am still in love with the individuality of running but it’s great to add some good people into it.
My ITBS is getting better, thank you all again. As you recommended squats, jump squats, one legged squats, clamshells and consistent foam rolling and stretching feeling it’s slightly better now.
12 days to race day!!
Keep on running
Hello fellow runners,
With your advices, including a week off I finished January with 118Km total distance and started February with a group run with great people.
ITBS my newest visitor in January and Plantar Fasciitis was my previous one.Well I was thinking about the root causes of those injuries and surely reading about them, yes going out and running is a great feeling but when you setting a target to yourself, it can be a race or increasing pace/durability.With the excitement or ambition there is a possibility to skip the “train smart” part of the phrase “train smart, run strong” instantly and running strong can damage your Heath.
After my injury I was looking for a training plan to catch missing part of the phrase, so decided to use micoach’s plan (there is tones of training plans surely but this one works for me) and when i started to use it I saw short 20/30 minute runs and I couldn’t stop to think “how the hell a 20 min. Workout gonna help me?” but after couple of trainings I saw the change.
So I am preparing to half on 2nd March and I am gonna “train smart and run strong”
Keep on running !