Kaleidoscope

Monday, December 2, 2013

Wipro Chennai marathon 2013

'The race day is an occasion where you get results of your training.'

I was not training well for a marathon.
One 37km run a month before marathon was the only occasion I stretched.
I was not doing well ..certainly not as well as my friends Jeetu, Nitin and Rupesh when I joined them for a run that started at 4AM from Wanowrie.
Near Hotel Blue diamond I felt lot of heat in my head and Jeetu suggested removing the head band that I usually wear to prevent seat pouring down my eyes. Near Agakhan Palace we had the last sip of water at a municipality tap and I dropped into a walk, gesturing to my friends that they should continue.
I would try to pull on and join them at Pune running Amanora event where we did our rest 15km with water support.
I was not ready for a long run and had all the signs were showing me my weakness. But when I was inside Amanora looking at the crowd of other runners set a cheer and I continued in better pace with plenty of water to nourish me.

I had joined a 200km in One month Challenge as a salute to Sachin Tendulkar. Diwali vacation did not allow me to train well and I slipped in my target miles. After Diwali I trained with the NIBM Runners group and got back on track to complete 200km. It was a nice change from my Solitary runs to be with a group of jovial runners. I volunteered for a 21km trail run by Pune Running (as a photographer) which was directed by Jeetu and planned by Nitin.
I had a heel pain, A result of stepping on some pebble OR the TCS run where I pushed myself bit beyond my limit for 8km PB.

A week Before Chennai Marathon, I stepped into "taper".
During this period of inactivity, my weight increased from 78 kg to almost 80kg. I was keen on getting my heel in better shape. I used the Decalthon flat sole Shoes with heel inserts to ease the pain.
By end of the week, Thursday, I caught a viral infection and visited the doc.

I mentioned that I was planning to run Chennai marathon in 2 days.
He said, “You seem to be in good physical shape. But the infection will take 3 days to go. You need complete rest.”

I thought, “ He did not say that I should not run the marathon.”

I had to skip office on Friday, as I was completely bedridden. I slept through the day and the medication was indeed too strong . The cough syrup made me drowsy. I kept drinking a lot of water and electral.

Steam and gargle to keep the throat in better condition.

Sat 4AM..I caught a rickshaw to the Pune airport and joined Umesh who was to accompany me to Chennai. Mayuresh (Pune Running Friend) was on the same flight.

I had last sip of cough syrup before boarding. 3 hrs to kill at Bangalore till we got on the Chennai Flight.

We were received by Army personnel, who took me to the bib collection center and then to OTA (Officers Training Academy) which is adjacent to the airport. My host Lt Gen Sunil Jog was out of town but all arrangements was in place at the Flagstaff house which had tight security.
I met my Cousin and my Grandma and felt at home. After lunch, we had a walk around OTA campus. Cadets under training reminded me of NDA campus. A splendid view from the top of the hill that showed us the airport and St Thomas hill.

Before sleep, I massaged the right foot arch. Any strain here was going to cause taut muscles, that could wreck my knee during the long run.
The massage did well initially, but it also started causing a dull ache to my foot arch later in the night.

We got up at 3AM after5 hr sleep. I did few stretches for my feet to relieve me off the pain.
A jeep escorted us to the start point.

I met Vishwanathan Jayraman (Hubli express) and we hugged each other. I was moved when he kissed my hands and said, “You are a great artist.” We have a great appreciation for each other. It is a treat to meet good people at occasions like marathon.

Everyday Marathoner: Vishwanathan Jayaraman

I met my old friends Thomas Paulose and Bhagirathi (From Soles of Cochin).
Thomas was targeting 10km at around 1hr.

The run was flagged off at 5AM sharp.

I had changed the rules of my game. i.e I kept my pace very slow. Over pacing at Hyderabad Marathon had cost 5:35 of my time.

My intent was to achieve 10km in around 1+ hr. I was using a few good things from Jeetu (who completed his 100km run), especially landing on the paw, sliding the foot just over the road. The smooth road caressing the foot.

Rain started and I welcomed it. Wet road offers lubrication and is a treat for bare feet.

I chatted along with a few new friends from Chennai and then picked pace. At 10km line I glanced at my watch 1:07. I was indeed going slow.

Marina Beach..I believe there is no better way to see Chennai than a Marathoner. I saw Vishwanathan running back the loop. He was way ahead of me.. Near The war memorial I saw Bhagirathi and few yards later, Thomas wave at me.

Bhageerathy Vaidyanathan

Thomas Paulose

I had settled in my pace. My strategy of reducing pace seemed to work! It was almost effortless running. My breath was just normal and so was my pulse (Or so I sensed). In bare minimal running, I have kept all gadgets away apart from my Very basic Mobile, that helps me to catch up with my friends at end line.
I could see plenty of bare foot runners and I am glad that the tribe is increasing.

Umesh and Parag

Lot of people cheered from the side of the road. I remembered Mumbai SCMM. Very similar spirit in Chennai. I was sipping water every 2 km. The rain had stopped and I had started heating up. I poured water all over my T shirt. The rejuvenation was instant and I accelerated my pace. Some Bhajan’s could be heard from a temple. We were now running against the overwhelming 10km race crowd.

At 21km mark I checked my Watch.. 2:18. (This was just the right time to get me a sub 5 target). For a long time I was ran alone. I had slipped into a state of trance, where there was no pain or no effort and I was focused on NOW.
The end line and the distance was never in the mind. I soon saw the IIT campus. Lot of youngsters was out there cheering us. I waved my hands to thank them.

Throughout the later part of the run,. I had started squeezing Lemon and salt into my mouth ..and sipping a glass of water to drown it.

I can confirm..Lime and salt is the BEST rejuvenate. I did not take any other electrolytes during this run. At occasions I used to gobble a small piece of banana (doused in salt) and these few natural ingredients were sufficient to keep me nourished. There was absolutely no nausea, as usually seen with sweet electrolytes/ soft drinks.

Some construction sand and mud…The people with shoes avoided it. I ran through it as it was a pleasant glide for my feet which had traded with the asphalt. The sudden luxury had got me carefree and I landed on a sharp stone. I winced at the pain and rubbed the foot on the road as I ran. The pain vanished.

IIT Madras! It is indeed a beautiful campus. What an apt terrain to run the last miles! Groves of trees on sides. Cheering youngsters. Volunteers on cycles tended to the runners for water.

"Focus on NOW! I reduced my pace." I tell myself. "When I run an ultra, the run will never end. All that matters is current condition! Deep abdominal breathing. Cool down the body."

My legs were rolling and there was no muscle strain. I may have looked funny as I engage in the “Drunken monkey roll”. At three stations I drowned myself in ICE water showers at the sponging stations. It is a huge relief and all the freshness returned fast.

Bhagirathy on her return loop gives me a clap. She is doing pretty well. Thomas Paulose soon follows. He asks if everything is ok. I reply, “Never felt better in my life!”

I am now close to km 38. Four kms to go. I quickly know what this means. It is like 2 rounds at the Pune racecourse, which at my normal pace takes 25 mins. For sub 5 I only have 20 mins.
It is a shock for me as I have relished my pace. The sudden thought of numbers and figures and goals leaves me awestruck.

km 39 is more painful. only because it is a mark closer to the goal and unsure that I will end up Sub Five. I am soon at km 40 water station. Without asking me, two girls empty their ice water sponges over my head. The water runs along the back. And the “labor” evaporates.
In my mind, I am back at my solitary run at the racecourse..Just one round. I have not looked at the watch after km 38. Figures cause pain.
I am back with Nitin who yells,”Strong Finish!”

My Gallop starts. I overtake many runners. By standers seem amazed at the pace and the energy.. Cadence gets less as I am in a sprint (and kill) mood. My feet pound (as they never pounded before)..Kraftwerk sings CARDIOGRAM to me and I breathe Swish Phaaw Swish phaw.

In this last km I broke all my rules..The crowd from Chennai applaud.. I glance at the electronic display…5:04

My watch shows 5:03.. Same old Personal best as AHM 2012

I rush inside the ground..Sip Glucon D. Then run to the stretching area.
Surprisingly, there is absolutely no indication in my legs that I ran a marathon.
The pain is in the ankle joints. I know from my experience that this lasts a couple of days.

Stretches help me to relax. The worse cases are being attended by Chennai Volunteers. I lie down for a while. Then I stroll towards Soles of Cochin that I recognize in their light green T shirts. Thomas did it quite well as this is his first Barefoot marathon.. He says, “ Our Goal is no injury.” We have an agreement on this!

The prize distribution ceremony is on and I listen to the glory of the brave winners. The Westin food bag is a surprise and the food is excellent.

Many runners come to me and congratulate me. “You ran very well!”
I am embarrassed.

I do not recall seeing them before..Or is it that last “high perf” sprint that got me attention? Or am I being "not nice" as them?
The crowd is so different and friendly than all my past marathons.

Umesh meets me at the endline. He made it in his usual time. “ Maximum Enjoyment from the investment in Bib.”

I brood. I gave everything I had, for this run. I had changed my game plan. No electrolyte..Slower pace. This was the only marathon where I did not walk. I often break into short walks after km 36.

Even with the last sprint, I could not get under 5 hr target. It is a realization, that this is the limit that allows me to enjoy my run, pain-free.

Should I really care about sub 5? It is just a number.
If it happens automatically, it would be nice to have.

I have a good breath, nice pulse and lower BP, which should be more important.

While chasing for my “best time”, I conveniently forgot my Viral infection and the Humid Chennai climate.

Best mileage in Standard operating conditions. There is nothing I should crib or flaunt about.
I know my reading for Chennai. I am in a happy frame of mind, injury free.

I loved this event esp the organization, The volunteers the well managed traffic and the crowds that cheered. And the humble crowd of people that I ran with.
Marathons in various cities shows me the potential of simple and financially poor runners. It is an event where I make friendships across states and I feel like a true Indian.

Long Live India!

Night- Next Day after Marathon.

The Ankle joint pain has vanished and I run a high fever in the night.
Next morning I visited the doc and confessed that I did not rest for 3 days, but ran the marathon. Perhaps the ice water baths?!@#$
He nods his head and says, "Nothing wrong with the marathon or the baths. You seem fit to have pulled out of it! But you had a bacterial urinary infection, apart from the Viral that I had diagnosed. You probably ran with it. Did you not pee too often during marathon? Did it not affect your time? What do runners do at Olympics?"

I answered,"Yes. 3 times. 4th time was just before start." I mused about the Olympic runners and the various public toilets where I had been.

Doc says,"I advise 4 days complete rest. Stick with it this time. No running please."

A week of Strong Antibiotics and I have re-started my 9km runs at racecourse again!

My Advice:
Do not strain too much if you are ill. (My reduced pace helped me through.)
The Dr will be a better source to blindly listen to than your brain.
My run was probably done in a dangerous condition and not ideal for others to follow.
Please take Calculated risk. :)

Monday, November 18, 2013

Mr Flatfoot goes Barefoot: Much ado about nothing

Flat foot? A handicap?

Bit of retrospection allows me to travel to my past as a kid. I was not keen on exercise, nor interested in games. I used leather school shoes with a hard sole. My Toe was broader than others ; Broad toe shoes were scarce in the market. I often had to do with larger size shoes, that had some space for toe movement, at least, at front. The spread of the foot on side was restricted.

As I grew older, I needed shoes that were beyond size 9. Many shops in those days, did not have shoes for 'giant' feet. Bata Northstar series came to my rescue, it was a bit costly for my pocket.

But by the age of 16, my foot was completely flat. Lotto launched basic sports shoes, that had arch support . Without much thought, I purchased a pair. It was a really bad investment as my Socks wore off at the Arch and I got blisters.

Flat foot would have been a problem, if I wanted to enroll in the army. "You will have to march long distance. Also Flat foot is a BIG PROBLEM if you want to run or sprint." chirped my NDA friend. There ended a dream. At the back of my mind I nursed the thought that I had a handicap compared to the rest.

Large size boots were a problem, when I started Mountain climbing. I never got a pair of the right size to fit crampons on (The double layer leather boots came with a larger sole). Also I had to deal with a larger overhang from toe to arch, while climbing rocks. (It was easy to get wobbling knees when climbing and fear was not the only contributor.)

I had to do with Size 10 boots while my Foot had grown to size 11. (Felt like Gulliver in Lliliput)

My first trip to the USA, I observed a "shop on sale". Size 11 shoes were abundant and extra wide shoes were also available. I purchased Air sole Nike at mere $25. The NIKES did a good job at cushioning the foot. I was pained, when the cushion got punctured and leaked. I ran my first 21km in my NIKE leaky air cushion shoes.

During another trip to Boston, I bought a pair of Size 11 Reebok. I used them to run my 1st full marathon. I had bad blisters. I thought, I owed them to badly fitting socks. "Nothing should go wrong with a well designed shoes"! So, I purchased a pair of Reebok low cut socks and ran the full Mumbai marathon. During this marathon, I observed..something was still wrong with my knee. I attributed this to a rapid descent injury from my last expedition. (I never questioned my Gait.)

My shoes always felt hot and I felt uncomfortable after 30+ km stretch. At the same time my Friends Sujit and Umesh had done the Mumbai Marathon in lesser time, Barefoot!

Umesh attributed the credit to BF running. I started practicing Barefoot. I must say that Umesh followed barefoot religiously in ANY terrain (Even Auroville trail marathon). I was more skeptical and got into the BF phase very gradually.

My first switch was to Floaters, that allowed me to move the fingers.I was glad that my feet remained much cooler, than inside shoes. I also tried with Bathroom flipflops with a elastic band to hold to my foot , like a sandal.This light weight contraption lasted me for quite a while. I did not improve my run time..BUT I was in much better shape at the end of 21km.

My feet had tasted freedom for the first time in their life. They did not heat up and the long run was a lot more bearable.

I ran without shoes at a beach and then at the racecourse. Different muscles started complaining. Did the sole hurt? Obviously! No gain without pain. I stuck to the BF routine and soon I knew the proper landing technique. My slipper had worn out at the heel. I was landing on the heel. I trained the foot to land on the ball of the foot. Later I noticed that mid-foot landing was the best.

I could now Spread my foot fingers as much as I wanted. The poor fingers never used so much freedom. When I ran in sand, I realized that the Toes were helping me to claw at the sand. This clawing is impossible, with shoes on. I was using the full capacity of my feet for the first time in my life.

How do you deal with rubble? Does it not hurt you?

Yes.. It would hurt a lot at Initially. Till, I found that if I stretched the muscles underneath the base I could run over smaller stones with less harm.This was a matter of training. It was something similar to the movie the 36th chamber of Shaolin. The first lesson where the monks had to mover over logs floating on pool of water to get to their meal. The newer monks sank in the pool. The proficient moved across fast, just skimming over the little buoyancy the logs offered.

"I got to be swift. Move fast. no long strides." Cadence! small fast steps?" Less impact to foot.

Barefoot running is self taught! There are no guru's here. Also, It is a gradual transition from Shoes to Ground. Also, what works for one may or may not work for another.There were cases, where BF runners started going back to "Bare Minimal" shoes. The cost of such shoes???? I could purchase a double layered Mountain climbing boot at the same cost. (Something that was dearer to me, than a pair of running shoes.)

I ran my Hyderabad marathon barefoot in 2012 August after 5 months of BF training. It was a personal best. I should confess, the Shaolin technique did not work, after my legs were tired. My legs pounded the dirt inside the university campus and pained a lot. Yet it was this run that converted me completely.

Bare foot changed my approach to life. I understood the fact that shoes would not improve my performance. Barefoot running also taught me modesty. (All my life I was accustomed to wear shoes at school/ in workshop/ in mountains or at office. I had never thought of a life without them. I could understand a little bit of Gandhiji!)

Did I ever get infected by running BF? Road side Shit?

Never till date! I clean my feet with hot water. Cold/ice bath if feet feel tired.

If the road is very dirty, I wear vibrams.

What about glass pieces on the road?

Smashed beer bottles on the road! It is a hazard that I have to live with.

My feet have been pierced with thorns and glass at times, but I could pull it out and keep running.

A barefoot runner scrutinizes the road, a lot better, than a shod person. Instinct develops with practice. During a university campus run, I observed a small dead snake, on the road and no one else did!

Which are the best roads to run BF?

All roads that have a heavy traffic are good. You just need to find the right time to run on them. Better wake up early!

What is the best part of BF running?

It is the connect with the earth. This supposedly removes negative energy/vibes..I dont vouch for that, but the fact that it feels better than a layer of sole underneath

You intended to talk about Flat feet..Why feed me all this ?

I was coming to that part eventually. It is hard to believe but I am one of the few who can vouch for this change.

I have developed a better foot arch than before after all this BF running.

I realized it after a few months while I was washing my feet after a run.

I was shocked and surprised. I had flat feet all my life. This was a big one for me.

The proof? The image at the top of this article is my footprint in the sand during a beach run.

You will notice how the ridges are formed. Though running in sand is a different game, It shows the points where the foot digs in the most and forms ridges.

The first thing I did was to send a message to Bare foot Ted.

I recall the first time when I heard of people going barefoot. It was MF Hussain..Yes! the great Indian artist..thrown out of a restaurant, as he was barefoot. At the time, I had thought that he was crazy.

Now.. I am just another artist, that understands him better, with time.

How do you know if nothing went wrong in 2 years, what beholds in future?

I have absolutely no clues for future. But I feel..if something worked for 2 years why not

experiment for more and find out?

IMPORTANT:

You should decide for yourself. Do not try to follow me. Also, do not follow anyone who claims that BF hurts. :) S/he may not be running correctly or may have other problems that I, may not have.

BF is a unique way to understand running and improve from mistakes by first hand feedback. You would not pound the legs as you do in cushioned sole, but use and develop them more naturally.

If not completely BF, try to make your own Huaraches. :)

(Above was written when I had not read Born to run, though I had met Bare foot Ted.)

Few links that Support above:

http://fixflatfeet.com/walking-barefoot-using-correct-foot-placement/

http://thesquigglyline.com/2011/06/25/flat-feet-bare-foot-no-arch-support/

Monday, October 21, 2013

Where the voice is not heard: Climbing jargon explained

Alpine style refers to mountaineering in a self-sufficient manner, thereby carrying all of one's food, shelter, equipment, etc. as one climbs, as opposed to expedition style (or siege style) mountaineering which involves setting up a fixed line of stocked camps on the mountain which can be accessed at one's leisure. Additionally, alpine style means the refusal of fixed ropes, high-altitude porters and the use of supplemental oxygen.

In simpler terms Alpine Style means carrying a very heavy sack. (30 kg per person on very limited food, suffices for 1 week)

The average Italian or Korean expedition to an 8000 meter peak n involves the hiring of between 100-300 porters (the most ridiculous ones hiring up to 600) to carry tons of gear up the Glacier and to their basecamp. There you have everything: from giant kitchen tents that serve three course meals, a weather monitoring tent and an intricately designed system of metal cables and fixed ropes for hauling gear to higher camps. The spectacle resembles a military operation. The plan is to “march” in, and “conquer” the mountain by “attacking” the high camps. Thousands of followers worldwide are following the mountaineers by reading blogs and webcasts.

During all this hoo-ha no one will even notice the French couple that arrived with maybe a porter and a guide. They carried their own packs, cooked for themselves, got up and down the mountain before the siege-style expedition finished unpacking, and returned home to have a few beers in Chamonix.

This is the antithesis to the traditional way of approaching Himalayan peaks. A light-weight and super-fast approach: the alpine style. Pioneered by mountaineering legend Reinhold Messner and perfected by Steve House and Vince Anderson’s week-long ascent of Nanga Parbat the style is as pure as it gets. - See more

ACCLIMATISATION:-

Effects as a function of altitude

The human body can perform best at sea level, where the atmospheric pressure is 101,325 Pa or 1013.25 millibars (or 1 atm, by definition). The concentration of oxygen (O₂) in sea-level air is 20.9%, so the partial pressure of O₂ (pO₂) is 21.136 kPa. In healthy individuals, this saturates hemoglobin, the oxygen-binding red pigment in red blood cells.
Atmospheric pressure decreases exponentially with altitude while the O₂ fraction remains constant to about 100 km, so pO₂ decreases exponentially with altitude as well. It is about half of its sea-level value at 5,000 m (16,000 ft), the altitude of the Everest Base Camp, and only a third at 8,848 m (29,029 ft), the summit of Mount Everest. When pO₂ drops, the body responds with altitude acclimatization.
Mountain medicine recognizes three altitude regions that reflect the lowered amount of oxygen in the atmosphere:

High altitude = 1,500–3,500 metres (4,900–11,500 ft)- Altitude of Gangotri

(Altitude of Mont Blanc- Highest mountain in Europe. 15000 ft. In Himalayas, Base camp is established at this altitude. This may give you the relative scale.)

Very high altitude = 3,500–5,500 metres (11,500–18,000 ft)- 18K is Altitude of Kamet Advance Base camp
Extreme altitude = above 5,500 metres (18,000 ft) Most of the peaks in Indian Himalayas that I have attempted/climbed are in this range

Travel to each of these altitude regions can lead to medical problems, from the mild symptoms of acute mountain sickness to the potentially fatal high altitude pulmonary edema (HAPE) and high altitude cerebral edema (HACE). The higher the altitude, the greater the risk. Research also indicates elevated risk of permanent brain damage in people climbing to extreme altitudes. Expedition doctors commonly stock a supply of dexamethazone, or "dex," to treat these conditions on site.

Humans have survived for two years at 5,950 m (19,520 ft) [475 millibars of atmospheric pressure], which is the highest recorded permanently tolerable highest altitude; the highest permanent settlement known, La Rinconada, is at 5,100 m (16,700 ft). At extreme altitudes, above 7,500 m (24,600 ft) [383 millibars of atmospheric pressure], sleeping becomes very difficult, digesting food is near-impossible, and the risk of HAPE or HACE increases greatly.

Mountain Terminology
http://santiamalpineclub.org/mountain/climbing/terms/

Glacier (River of ice) with Morraine deposit (Debris ):