Synovium inflammed

thank God that there's nothing seriously wrong with my knee. My sister drove me to Berkeley Ortho to see Dr. Strotz (tel #510 845-3856). He said that my ACL, ligaments, joints are all OK except that there's an inflammation in the synovium.
According to About.com, Synovium is the smooth lining of a joint. Synovium produces synovial fluid, a clear substance that lubricates and nourishes the cartilage and bones inside the joint capsule.
He recommended to REST (off my legs!) and to take 3x ibuprofen tabs per meal or 9 tabs for at least two weeks until the swelling subsides. He also said NOT to engage in any weight-bearing activity for that period. Swimming is okay as long as I don't kick.
Bottom line is, he said that my base training preparation was inadequate for the 26.2 mile distance (or 42-km). He said that minimum of at least 30-miles a week as base (at least 6 months to a year of running) prior to training. Honestly, I only trained after the triathlon in Bali (a week after June 29) plus laid off training for a month due to my heel spur injury. I must admit that I'm no spring chicken that can wing less than 16-weeks of training. I guess it was sheer will power that propeled me to cross that finish line last Sunday.
If I have to do this again, my sister who's a serious biker, said to do periodization and plan properly. And to add weight training to strengthen my quads which will help strengthen my knees. First thing, first.. Let's see how fast my knee heals.

New York Marathon

Boo posted my race results in the office e-Group. He wrote "One of ours made it in New York! Rosan completed the grueling New York Marathon yesterday. here is her time as she went through the various milestones. I say it is quite an achievement, powered by sheer guts and determination on rosan's part as she trained relentlessly for the event even in the face of a problem she has with a heel spur she had to overcome just weeks before she had to leave for new york..."
It was a very humbling experience. I was going well until I injured my left knee at the 30km mark. I remember stepping on a plastic cap (one of the gels) which sort of made me off balance. On the 23nd mile, I was already limping and had to stop at the Medical Unit where one of the doctors wrapped my knee. On the 25th mile, I was handed a foil blanket since it was getting cold. It was a very looong mile, I thought I would end up crawling since walking was becoming unbearable.
The race was indeed DIFFICULT. But I must say, I love the new york crowd who kept cheering us on to continue running offering food, water and even music (bands were playing at every corner).
A volunteer group called Achilles Heels (established in 1983 to encourage disabled people to participate in long-distance running with the gneral public) invited me to walk w them. Keke, from South Africa whose upper left-side is half paralyzed, was doing the marathon with his trainer Dennis (an Achiles Heel volunteer from South Afrca, shoe designer) and an american volunteer called Ernie. Their company really helped. Talking got my mind off the pain and Dennis told me to swing my arms which helped me walk faster. I crossed the finish line arm-in-arm with my adoptive 'team' and other Achilles Heels volunteers.(that's me in purple arm-in-arm in the photo).
Thank God I finished this race!

Event Information:
Event: The ING New York City Marathon
Runner: Rosanna Kristine Cruz
Location Time Pace/mile
5km 0:34:26 11:04
10km 1:11:13 11:27
15km 1:48:00 11:35
20km 2:26:35 11:47
Half-Marathon 2:36:09 11:54
25km 3:12:20 12:22
Mile 16 3:21:33 12:35
Mile 17 3:35:10 12:39
Mile 18 3:52:45 12:55
30km 4:03:56 13:05
Mile 19 4:09:23 13:07
Mile 20 4:24:53 13:14
Mile 21 4:42:06 13:26
35km 4:55:47 13:36
Mile 22 4:59:48 13:37
Mile 23 5:27:05 14:13
Mile 24 5:51:54 14:39
40km 6:13:42 15:02
Mile 25 6:17:02 15:04
Mile 26 6:38:41 15:20
Finish 6:43:21 15:23

#94 in the Poland Springs 5-miles Kick-off race

Despite jet lag and warnings to taper off, I joined the 5-miles (or 8-km) Poland Springs Marathon kick-off race this morning. My bib number was # 94. Man, its a major fluke! I made a mistake of putting my pace down to 6 min per mile; duh - dyslexic--i meant 6 min per kilometer; because of this, I placed in the first corral (#1-999) among champions and elite runners. I loved my spot though because I was next to the stage and saw everyone from Mayor Bloomberg's rep, the Poland Spring (sponsor) exec and an actor who sang the national anthem (and ran too and will run next Sunday).
There were 8,000 runners (40,000 are expected in the marathon). Of course, everyone was overtaking me including the runners with numbers 2000 (2nd coral), 3000 (3rd coral) and so on. I think the Philippines' race organizers should learn from the Americans. The whole 5-mi course was so organized with volunteers cheering us on, visible signs per mile, water stations with lots of water and portalets stationed along the way. I didn't push myself since I'm still jet lagged with the nagging fear that I won't be able to walk after. I should actually be resting and saving my legs for the big day.
Saw Jeremy Pivens in "Speed the Plow" on broadway yesterday afternoon. He plays the same Entourage character in the play - neurotic, fast talking producer. The play just opened Thurs and got raving reviews in the New York Times. Will check out Miller's "All my Sons" sometime this week which stars Lithgow, Wiest and Katie Holmes.

Survived my first 21-km!

I was so surprised that I didn't vomit or crawl to the finish line on October 11, 2008 at the Adidas King of the Road race at the Fort in Taguig. For someone who just started marathon training in July, got injured for a month from over training, then resumed training mid-August - -I am very very happy, thrilled that I completed the 21-km distance (i.e. Fort-Buendia-South Super-Buendia-Heritage Park-Fort), finished in 2 hours 17 mins (note: arrived late and started running 4 mins after flag-off)... and didn't experience any pain that day! Note though that I felt the tightness in the thighs (lactic acid build-up) and some muscle twitches the next day and on the third day after 48-hours, feverish and deadweight. My therapist called it delayed onset of fatigue.
Anyway, a lot of things contributed to this 21-km milestone! First of course is the training. After the heel spur and plantar facitis fiasco that kept me off the track for a month, my coach (Mario Canjas - 0919 657-5124) resumed training slowly. He focused more on endurance and gradual building up the workouts in terms of time instead of mileage. He reduced the training from the previous 6x a week schedule to 5x a week with Sun-Wed as rest days. The weekly workout consisted of 2x speedwork, 2x fartlek and a long run on Saturdays where the length is increased each week by 30 mins. Plus 1x-2x Core training with Pilates instructor Cecile Sicangco. At the last 5km when I felt like I was about to hit the wall, I just tucked in my tummy and remembered her saying to use core muscles.
I still had to contend with my prevailing heel and foot injury and mind you, had additional injuries - like the shin splints on my left leg and patella femoral pain syndrome on my right knee. The plantar actually disappeared when I started wearing my specially moulded orthotics (from Ortho Frey 634-2705). The second factor is therapy. My weekly therapy sessions with Sante's acupuncturist Dr. Butch Ong was increased to 3x a week and also with intuitive nerve therapist Miguel del Prado. Note that Jo the healer left for Russia and found instead Miguel.
Third is nutrition and rest. I started taking Timelab's Endurance Fuel during training and Whey Protein after (both available at Health Express) and the chinese herbs presecribed by Dr. Ong. I also started taking a lot of carbs - pasta and bread. And most of all, sleep. I'm in bed at 10pm!!!
Lets see how I fare in New York on Nov 2!! Wish me luck.