TBRDM 2013: my first full marathon

i dunno what made me do it but without any running activities or any form of exercise for the longest time, i signed up for the 2011 we run manila. it was a 10k run and i am not even sure whether i can cover the distance. i signed up maybe because to force myself to exercise and get back in shape.

wait up. flashback to 2009, we were practicing basketball in colegio san agustin in makati for the office basketball tournament. as i drove strong to the basket, with 2 defenders waiting for me, i had a bad fall. i wasn't able to move well and my knee was swelling bad. i had it checked up and found that i fractured my femural bones and completely tore my ACL. reconstructive surgery was done by doctor gar eufemio.

at the earlier part of the race

ok, back to 2012. i joined ANR-ortigas united after deciding to take running as my sport since i cannot play basketball like before anymore. it was fun and i consistently attended their sessions simply because it is fun.

then there was a session where everyone was talking about the TBRDM. my curiosity got the better of me so i listened intently. they said that joining it is fun and definitely worth the registration fee because of the training given to the participants. to make the long story short, i was persuaded to join despite my lack of mileage and experience.

my balloon of happiness

i offset my jitters by joining the bull circles, bull sessions and races between the registration and race day but i still felt that somehow i didn't train enough. i felt that i could've given more time to running and exercising. training gives me confidence that i can. what coach lit said kept echoing in my head. you cannot do in the race what you didn't do in practice. the longest distance i ran before the race was 25kms and i started to panic as the race day drew close.

race day. my family and girlfriend came with me in nuvali. the support was overwhelming but i am still nervous and jittery. i am trying my very best to calm myself. i saw some friends, some of whom i met through my training for this race. it helped me relax.

gun fired. runners went on their way through the course. the wind was cool. i savored it sweeping through my face and hair. i told myself, this is where i belong and running is what i do. i was able to finally compose and control my nerves before the first hydration station. by this time, i was chatting animatedly with my running buddies billie, doc nini and ferrita.

running alone and the sun is starting to rise

the plan was to pace them through the first 21k of the route. this will be my first 42k so time is of little importance. through the first half, i served as their clown along the race. i kept sharing jokes and tips all along. i even asked a particular guard where is the tricycle terminal and how much is the fare going to finish line. at one hydro station, i asked kuya if i can have cloud 9 and said "pakilista na lang muna sa pangalan ko".

i was having fun until my body reminded me of my lack of training. at 17k mark, my left leg started to hurt. i paced my buddies a little slower this time to take my legs to the finish line. i also talked and joked less until i noticed that my buddies were not with me anymore. before i know it, i ran at my comfortable pace to somehow ease the pain. i felt a pang of guilt about leaving them behind but i know deep inside that they've done their homework and that will be enough for them to finish.

thanks to my fellow runners and chasers, i was able to run through the pain. the nuvali view also helped me forget about the cramps i am suffering especially when a rainbow decided to join the cheering squad. though i never thought of quitting, i literally dragged my left leg which is cramping.

cramps and distance conquered

when i saw the 40th km marker, i told myself, this is it! 2kms should be a piece of cake even to a runner like me. or so i thought. km40 is the most evil among the markers. this is where the devils in my head started mocking me. there goes your confidence, you conceited you! said one of them. another one said "you really thought you could pull this one off without proper training?"

but when i took the last right turn, the strength and energy that long left me found me again. i started running as fast as my hurting leg would take me. along this stretch, people, all of who i don't know, cheered me on like they would their friend. it was overwhelming. i kept my smile and kept saying thank you to everyone for the cheers. then i finished, my medal was handed out and i heard the sweetest music in my entire life. tyo boy ramos' voice boomed behind me and said james timothy havana! that's my teammate! congratulations!

how sweet it is!!!

running and cramps

one of the most common problem a long distance runner may encounter is cramps. it's so frustrating to suffer cramps during a race after all the practice, preparations and efforts done for the race. to understand cramps a bit more, i would like to share this.

Muscle cramps facts

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.

Almost everyone experiences a muscle cramp at some time in their life.

There are a variety of types and causes of muscle cramps.

Numerous medicines can cause muscle cramps.

Most muscle cramps can be stopped if the muscle can be stretched.

Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.

What are muscle cramps?

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. When we use the muscles that can be controlled voluntarily, such as those of our arms and legs, they alternately contract and relax as we move our limbs. Muscles that support our head, neck, and trunk contract similarly in a synchronized fashion to maintain our posture. A muscle (or even a few fibers of a muscle) that involuntarily (without consciously willing it) contracts is in a "spasm." If the spasm is forceful and sustained, it becomes a cramp. Muscle cramps often cause a visible or palpable hardening of the involved muscle.

Muscle cramps can last anywhere from a few seconds to a quarter of an hour or occasionally longer. It is not uncommon for a cramp to recur multiple times until it finally resolves. The cramp may involve a part of a muscle, the entire muscle, or several muscles that usually act together, such as those that flex adjacent fingers. Some cramps involve the simultaneous contraction of muscles that ordinarily move body parts in opposite directions.

Muscle cramps are extremely common. Almost everyone (one estimate is about 95%) experiences a cramp at some time in their life. Muscle cramps are common in adults and become increasingly frequent with aging. However, children also experience cramps of muscles.

Any of the muscles that are under our voluntary control (skeletal muscles) can cramp. Cramps of the extremities, especially the legs and feet, and most particularly the calf (the classic "charley horse"), are very common. Involuntary muscles of the various organs (uterus, blood vessel wall, bowels, bile and urine passages, bronchial tree, etc.) are also subject to cramps. Cramps of the involuntary muscles will not be further considered in this review. This article focuses on cramps of skeletal muscle.

so what causes cramps? actually, there are several but i am not going to list them all down because the list is quite long and my blog would get B-O-R-I-N-G if i do. here are some of them:

• Vigorous activity
• Dehydration
• Low potassium

in most of what i have read, runners usually avoid having low potassium in their bodies to eliminate on the of the reasons of cramps. they load potassium the day before the race, just before the race and even during the race.

banana, being cheap and common, is the favorite food of runners to stock up potassium. however, a 118 gram banana contains only 422 mg potassium and the recommended daily intake of potassium is 4700mg. that would mean that we have to eat more than one kilo of banana daily, if we have no other source of potassium.

now, i am not sure whether or not runners need to load more potassium than the recommended daily intake to prevent cramps during a race. then again, that's a lot of bananas to eat if the goal is only to meet the RDI for potassium.

the following is a list of potassium rich foods which may help a runner prepare for a race:

• Raisins (seedless) - 1 cup of seedless raisins weighing approx 5.8 oz - 1,235.9 milligrams of potassium. This also has 493 calories.
• Raisins (seedless) - 1 small box of seedless raisins weighing approx 0.5 oz - 104.9 milligrams of potassium. This also has 42 calories.
• Baked potato (with skin & salt) - 1 medium baked potato weighing approx 6.1 oz - 925.6 milligrams of potassium. This also has 161 calories.
• Baked potato (with skin & salt) - 1 small 1/2 cup serving weighing approx 2.2 oz - 326.3 milligrams of potassium. This also has 57 calories.
• Baked potato (without salt but with skin) - 1 medium baked potato weighing approx 5.5 oz - 610 milligrams of potassium. This also has 145 calories.
• Baked potato (without but with skin) - 1 small 1/2 cup serving weighing approx 2.2 oz - 338.5 milligrams of potassium. This also has 57 calories.
• Banana (raw) - 1 small banana weighing approx 3.6 oz - 361.6 milligrams of potassium. This also has 90 calories. 
• Banana (raw) - 1 medium banana weighing approx 4.2 oz - 422.4 milligrams of potassium. This also has 105 calories.
• Banana (raw) - 1 large banana weighing approx oz - 486.9 milligrams of potassium. This also has 121 calories.
• Prunes (dried and uncooked) - 1 cup weighing approx 6 oz - 1244.4 milligrams of potassium. This also has 408 calories.
• Prunes (dried and uncooked) - 1 prune weighing approx 0.3 oz - 61.5 milligrams of potassium. This also has 20 calories.
• Prune Juice (sunsweet) - 1 cup weighing approx 8.1 fl oz - 530 milligrams of potassium. This also has 180 calories.
• Prune Juice (canned) - 1 cup weighing approx 9 oz - 706.6 milligrams of potassium. This also has 182 calories.

so next time you want to jack up on potassium, you have choices other than bananas. also, remember to do stretching and warm up before running.

have a healthy diet and enjoy your runs!

references:

http://www.medicinenet.com/muscle_cramps/article.htm

http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potassium.html

http://www.vitamins-minerals-in-food.com/potassium-rich-foods-list.php

http://www.livestrong.com/article/471819-rda-guidelines-for-potassium/