Sunday, September 6, 2009

Physical Therapy Milestones

After 3 weeks of continuos physical therapy with Dr. Michael Glaskin-Clay, I am thrilled to see a great progress in my treatment plan as I was able to jog for few minutes without feeling pain in my knees.  Dr. Mike and I have been working together on building strength in knees by warming-up my muscles and jog for few minutes followed by a fast walk for few minutes. Each week I jog for the same amount of time, but with a faster speed. After jogging on the treadmill, I jump on the trampoline for 10 minutes with toes constantly touching the floor, knees bending back and fourth, and stretching legs each minutes.  Finally I stand on the balance board for 10 minutes.

After completing my physical exercises, I get rewarded by getting ultra sound treatment in the knee area which helps reducing muscle inflammation especially after exercising. Finally a wave vibration device is attached to my knees, which has same purpose as the ultra sound treatment. Dr. Mike emphasize importance of placing ice on both knees daily to avoid any pain and inflammation.    

Treadmill:
- 6 minutes warm-up
- 6 minutes jogging with both feet pointing to the front
- 6 minutes walking

Trampoline:
-10 minutes jumping with toes on the floor and straight posture to the front

Balance:
- 10 minutes standing on balance board

Icing
- 15 minutes on each knee (frozen peas bag works the best!)

Wii Fit

Nintendo Wii Fit combines both fitness and entertainment as it has:

- Balance board
- Yoga
- Aerobics 
- Strength training

http://www.nintendo.com/wiifit/launch/?ref=http://www.google.com/search?client=safari&rls=en&q=wii+fit&ie=UTF-8&oe=UTF-8

Tuesday, August 25, 2009

Taking the road less travelled

"Only those who will risk going too far can possibly find out how far one can go"


Today I read this quote and it made me smile, how many times we have wondered how in the world we got into something. The true answer lies within us, for one can only know his/her limits when limits have been stretched beyond the norm.


At times it is better to avoid reasoning and dwelling on the pros and cons, just take the risk and shoot for the moon for life will be more colorful in a painful way. After all taking the road less travelled can be sanity for some while it is a potential revelation and great achievement for others. At the end of the road you will carry the experience despite the consequences and all lessons learned on the way will reveal a new truth before your eyes about a new person that is YOU.

Monday, August 24, 2009

Physical Therapy for my Knees

After I did the Chicago Marathon in 2008, my knees were never the same when I run. I started feeling pain in both of my knees, after 15 minutes of light jogging. After finishing the marathon, I decided to take a few weeks break from running and heavy exercising with hope that my knees will recover with time. My few weeks break was extended to few months break due the reoccurring pain in both of my knees with the slightest exercise in that area of my body.

I worked with two orthopedics who were in communication regarding my knee injuries in order to form a good diagnosis and decide what is the best recovery plan for me. Both doctors suggested physical therapy as option #1 before pursuing surgical solution, and indeed I was in search of a good doctor who will take the time to explain to me what is going on and has a flexible office hours that work with my schedule.

Fortunately I found a great physical therapy clinic, http://www.chiroonline.net/. Dr. Micheal Glaskin-Clay is an excellent doctor for he takes the time to listen to his patient and diagnose the problem at hand. More importantly he has been enthusiastic about my recovery plan and he makes sure to explain during each visit what each therapeutic means and how it will benefit my knees to heal within the expected time frame. His staff are very friendly, to the extent that I never feel that I am going to a tedious doctor's office, rather it feels like visiting a friend at his home gym. I am truly grateful for finding this clinic and I highly recommend it to any one who needs any sort of physical therapy.

Tuesday, July 21, 2009

Chicago Marathon 2009 open entries

Wednesday, February 25, 2009

Why runners make good employees

http://thebrandbuilder.wordpress.com/2009/02/21/why-runners-usually-make-great-employees/

Saturday, November 1, 2008

After Race Recovery


1. Eating carbs and proteins after 60 min. of your running race will help boost up your energy.
2. Have a cup of black/green tea to reduce inflammation and muscle soreness. 
3. Walk lightly after the race or stretch your hips, quads, and calves. This will help loosens your muscle after the race. 
4. Get at least 8 hours of a good night sleep. 
5. Run easy during your recovery days. 



Monday, October 27, 2008

Different Recovery Personalities

According to Runner's magazine, below is some post race strategies:
- 15% took at least three days off.
- 18% got a professional massage.
- 39% Soaked in an ice bath.
- 40% drank recovery shake.
- 56% took a nap.


Tuesday, October 14, 2008

Chicago Marathon 2008




Monday, October 13, 2008

Chicago Marathon 2008 Top Results


Top 5 Male Finishers
1. Evans Cheruiyot, KEN, 2:06:25
2. David Mandago, KEN, 2:07:37
3. Timothy Cherigat, KEN, 2:11:39
4. Wesley Korir, KEN, 2:13:53
5. Martin Lauret, NED, 2:15:10

Top 5 Female Finishers
1. Lidiya Grigoryeva, RUS, 2:27:17
2. Alevtina Biktimirova, RUS, 2:29:32
3. Kiyoko Shimahara, JPN, 2:30:19
4. Constantina Tomescu-Dita, ROU, 2:30:57
5. Desiree Davila, USA, 2:31:33

Top Male Wheelchair Finisher
1. Kurt Fearnley, AUS, 1:30:16

Top Female Wheelchair Finisher
1. Amanda McGrory, USA, 1:55:12






Monday, September 1, 2008

Nike 10K Human Race


Yesterday I participated in the Nike 10K Human Race in Chicago at the Soldier Field. It was both an amazing and fun experience to witness 14,000 people of various ages run with motivating spirit. When I arrived to the soldier field I saw thousands of people dressed in light red shirts, like I did, with numbers of the front and the nike "Just do it" on the back.

What was truly amazing is the event overall organization in the entire out door facilities as well as the indoor stadium of the Soldier Field. Hundreds of people lined up just to use the restroom, no one complained about the longs waiting lines. While I stood in line, all I heard is small conversations of running related timings, gear, and how people did in other running events. By the time one gets to use the rest room, only then one gets to realize that there is yet another line for the hand wash sink. Once again, almost everyone kept a smily face, some were stretching their bodies, others were in the zone.

Then I walked toward the gear check point inside the Soldier Field to checking my bag that had my precious camera and some other miscellaneous things. There were thousands of people lined up to check in their gear, hundreds of volunteers who were friendly and were working hard to organize runner's bag. When I checked in my bag, I thought to myself that I was crazy for leaving my camera in the bag that would be placed amongst thousands of other runners' bags. All I got is a wrist band that had my bag number printed on it. I was worried that I may lose my camera inside my bag.

After standing in so many different lines for 3 hours, my legs were already sore at this point. The race started 15 minutes later than the scheduler time because they needed to check that Lake Shore Drive is safely set for the runners. In the mean time I was standing close to thousands of runners, who were waiting for their turn to start the run. Some times standing in crowds and being forced to unwillingly to listen to people conversation and listen to some loud iPod music are not the best thing. Anyway, when my turn to run came, I was so glad to run away from the crowd. I felt a burst of energy even though I was standing on my feet for nearly 4 hours prior to the race.

I run the first 5K pain free and I did not feel the need to drink water. The second half of the race was facing the lake front along lake Shore Drive. The weather was perfect and the sunset looked beautiful to watch. What was encouraging during the race is after each mile, there is a kind of refreshment tables for the runner such as Gatorade, water, water sprinklers, and cheering crowds. If it was not for the refreshments I was not able to keep running, I needed to be motivated to run. I took 3 breaks and splashed water on my body few time as I was feeling warm and weaker. Also, I was motivated to keep running when I saw seven and ten year olds run with their father as well as a man on the wheel chair. I was amazed by how far can people push their limits in positive ways.

During my last few miles I thought of many things that I were close to my heart, things that were rather painful to achieve, yet at the end I did achieve, these thoughts were encouraging and assuring to me especially when my legs were hurting me.
As I got closer to the finish line, I began to run faster and was able to finish my 10K in 50 minutes. It was a great feeling to know that I finished another race that I dedicated of my grandpa, whom I wish a speedy recovery.

After the race I rushed to get a water and Gatorade. Then I walked to pick up my bag that was returned to me with everything in place, including my camera. I was amazed by the organization, coordination of all the facilities, and the great spirit of everyone who was running the race, working to help the runner, cheering crowds, simply every one. This race is one of the most amazing experiences that I have had this summer.






Saturday, August 30, 2008

Dedicating my 10K Race for You, Grandpa

Tomorrow I will be running at the Nike 10K Human Race. I will dedicate my miles for my grandpa who just finished his chemotherapy treatment. He has been diagnosed with skin cancer 2 months ago and I have yet to see him since 11 years ago. I will be thinking of him while running and wishing him a speedy recovery.






Weekend Fundraising Efforts

This morning I was actively seeking support of local small shops, it was a a great adventure. Not only I was able to raise 100 dollar in a couple of hours for Breast Cancer Network of Strength, I was able to explore the surrounding shops and got to meet the owners personally. It was quite encouraging to get the support of these local shops or the least get the friendly good luck wishes for my upcoming marathon race in October.

This fundraising efforts have been an astonishing experience for me as I see people that I never met before support my run for breast cancer without any hesitation. This reminded me of my first meeting with my marathon Alumnus and organizers who said that during my fundraising efforts, we have to actively seeks family, friends, coworkers, and every one else possible in order to reach the maximum goal for the cause. Yet they did also mention that while we seek fundraising support, we have to keep in mind that unexpected strangers may provide greater support than those closer to us.

Many thanks for your support and generosity:
- Nouvelle Hair Concepts, Inc (50 dollar donation)
- Lotus Furniture (50 dollar donation)
- AMLI for posting my flyers in the community.

Thursday, August 28, 2008

Interesting article

http://med.stanford.edu/news_releases/2008/august/running.html

Saturday, August 23, 2008

For Runners with Musical Ears

For runners with musical ears who run on iPod tunes:
- Never go on a distance run without charging your iPod.
- Never listen to sad or slow music when running.
- If you interested in learning languages, download language podcasts and listen to few lessons while running.

Thursday, August 21, 2008

Runner Drinks: Delicious Mango Drink

After any running I do, I feel very hungry for a big meal and I also tend to drink more than I normally do of course. Below is a recipe for a delicious and rewarding drink that I like after my short runs, after long runs I am too hurt to think about anything:

Ingredients:
1. A rip mango fruit.
2. 2 cups of 2% cow milk.
3. Mango concentrated juice with pulp can (Ethnic stores carry this).
4. I table spoon of plain yogurt.

Mix all the ingredients in an electric drink shaker. Serve with ice to exhausted and thirsty runners.

Thursday, August 14, 2008

Alternative Training: Jump Rope

Every time I think of jump rope, I have sweet recollections of my childhood, I as well as many adults do not think of jump rope as an inexpensive and family friendly exercise tool. While my daughter is staying home during her summer break, I have discovered many fun and simple activities that are beneficial to both of us and yes, jump rope has become one of our favorite activities during the day. While my daughter have a great time trying go longer than I am using the jump rope, I get some of my training done.

One of the advantages of using jump rope is that it provides a way of cross training, this way my body uses different muscles rather than abusing the same set of muscles repeatedly. Jump rope is not hard on the knees if used properly, which means jumping slowly with a good focus on ones body. Often times I have to control myself not to jump faster than what my body can handle because I may need few days to recover and no exercise.

Wednesday, August 13, 2008

Difference between 5K and 10K Run

I recently read an article by Brian Metzler in "Running" that there is a big difference between running 5K vs. 10K. The most obvious difference is the distance, runners are more energetic in short runs, while longer runs are more exhausting if it is a timed race.

Another difference is the mental and physical state of the runners body and mind. If you move you leg in a bad way, it is had to keep running when 10 laps left as in 10K vs. 2 laps in 5K. I have been in situations when my knee was hurting me from running fast, and thinking that I have 2 more miles to go in a 10K race exhausts me further and discourages me from finishing the race. Therefore, when running it is extremely important to relax your mind and focus on your body while running to avoid hurting yourself and finish the race as fast and as safely as possible.  

Tuesday, August 12, 2008

Alternative Exercise: Jump Rope

Lately I have been finding alternative ways to train for my upcoming marathon event with my daughter. Using jump rope is a great way to exercise as it is equivalent of fast run, and it is convenient for people who have to train while watching their children. In fact my daughter used the jump rope with me for about 15 minutes and she was happy, energetic, and had a great sleep at night too.

Thursday, August 7, 2008

Short Run

This afternoon I run for 3.5 miles while listening to Sade, one of my favorite singers. The weather was perfect for running as there was a cool breeze. 
  

Sunday, August 3, 2008

Breast Cancer fundraising efforts

While I run my 13 miles for this afternoon, I stopped by the local stores and restaurants to ask for donations to support my marathon run for breast cancer. It was encouraging to see the enthusiasm about my fundraising efforts and run for BC, some stores offered gift cards, others asked me to email the corporate manager. 

Supported my efforts:
- TGI Fridays.

In progress support:
- Target.
- Verizon.
- Staples.

Overall I was pleased to finish my 13 miles for the weekend, make a progress for my fundraising events, and get some tan while running too.



Thursday, July 31, 2008

Running Tips

MUSCLE SORENESS- Soreness is often caused from a lactic acid build-up in the muscles. Immediately following a run, you should do a cool down walk (at least 5 or 10 minutes) and then try and do a more substantial walk (at least 30 minutes) later in the day or the following day. Potassium and protein are also great post-run nutrients, so grab a banana and some yogurt. When you get home, ice any part of your body that is hurting and, in general, avoid hot showers or baths.

 

CHAFFING- BodyGlide is the best-recommended lubricant to put on your skin and rarely needs reapplication. If you prefer Vaseline, remember to bring some with you on the run and to reapply at water stops.

 

HEADACHES- Headaches after a run can be caused by over-training (to avoid this, ask yourself if you feel like you could run another mile or two at the end of a long run). Most likely though, headaches are caused from low blood sugar (which is a direct result of not eating properly before and/or during a run) or dehydration. In addition to you feeling like you have been hit head on, your Pace Group suffers when you can’t keep up. You should be eating a light meal containing carbs the night before a run, and breakfast the morning of, it is vital to bring enough energy bars/gels to sustain you throughout your long run. I recommend eating ½ an energy bar or whole gel every 45 minutes of the run. And it is important to always drink a few sips of water when eating these snacks.

 

UPSET STOMACH- Common causes of nausea after a run are dehydration and improper eating during a run. It’s important to train your body to “eat” during a run and to find the best energy snacks for you. And you MUST stay properly hydrated - so be sure to drink whenever you feel thirsty.

Sunday, July 27, 2008

Another Reason to Run

One of the reasons I enjoy running is because it is relaxing and is a great escape from daily routines. Running around parks, lakes, or simply on the highway side walks breaks my thought away from daily stress, instead I focus on my breathing, running pace, music, and the scenery.  Wether I run 3 or 13 miles I feel energetic and highly motivated to be more active, and simply happy.

Often I encourage my friends and family to run any distance they can do, simply because I have experienced the difference running has made in my life.  


Friday, July 25, 2008

Good Music for Running

Listening to music while running, takes your mind away from feeling tired and counting the miles you have run. Below is a list of my favorite songs that I listen to while running:

Click on below to listen:
4. Kazem el Saher (Arabic)

Thursday, July 24, 2008

Dedicating My Miles

Few weeks ago, my grandfather was diagnosed with skin cancer. As desperate as I felt upon receiving this news especially as I have not been able to see him since I left my country  years ago, I realized that I cannot really do anything beside calling him. 

My grandfather's cancer have made me even more determined to help patiants with cancer in general. Besides my efforts for raising funds for breast cancer, I will dedicate my significant weekend miles for my grandfather and others who have helped me to be where I am.

I will dedicate my next 13 miles run for my grandfather, Aziz. 

Sunday, July 20, 2008

Weekend Run: 13 miles

I finished half a marathon today minus one mile!!!!! Even though my whole body aches now, it feels great to finish half of the distance of my Chicago Marathon race. I run today thinking of my grandpa who was diagnosed with skin cancer few weeks ago, and have started his chemotherapy today.


Monday, July 14, 2008

Finding Time to Run With a Child

Today I had to steal time for my run as I have not been able to run as often as I should lately. My daughter and I try running together but that does not go beyond 1.5 - 2 miles., one advantage is that she sleeps pretty well afterwards!!

I run during my lunch time while she is attending her summer camp, I started my run as fast as I could so I can make up for not training as often. The total distance was 3 miles only, however, I have to find ways of training myself with a busy work schedule, and a young child. 

Wednesday, July 9, 2008

Running tips

- Eat snack bar or a energy gels every 45 min.
- Sip some water , but keep it to minimum to avoid stomache ache.
- Create a healthy diet consisting many small portions of protein and vegs. through out the day.

Monday, July 7, 2008

Disciplined trainning with a child.

My running milestones:
 
- I run 8 miles this afternoon with stretching break for 3 min.
- I run again during the evening with my daughter for 2 miles, she was using her scooter.
- Later my daughter and I had a 30 min swim. 



Saturday, July 5, 2008

Holiday run.


Today I did not have a long run as I slept late due to 4th of July festivities. After dragging myself from bed, I run for 3 miles only, which was all I could run. I have to make up for my miles tomorrow. After all it is a holiday and I decided to take it easy for the day.

After below having below schedule during this holiday, I learned below:
- Forget about scoring your training miles during holidays.
- Have a great time with family and friends since they are stuck at home, just like you.
- Eat and enjoy your time .
- Do NOT feel guilty.

Day  I:
- Finish my 8 hr. work.
- 3th of July family fun event at the near by park until 10:00 pm. This includes heavy weight game in the park, and "kids" dance.

Day II:
- Attend the 4th of July parade. 
- Take family pictures.
- Survive Chicago traffic during a national holiday. 
- BBQ with friends and out of town family.
- Catching up with out of town family until 4:00 am. NO SLEEP!



Sunday, June 29, 2008

My first 10.5 miles run

Running 10.5 miles this afternoon was such a satisfying exercise. Not only I finished my miles for the week, I was able to explore new places in my ares. 

Facts:
-  Speed : 12 min/mile.
-  Maintained  a slow and consistent speed helped me run longer distance and take less breaks.
- Stretched my legs every 30 min of running.
- I drank water twice and I did not feel any stomach ache this time. (Not sure why!)

Findings:
-  Use half a bottle of "Off " spray to keep the mosquitoes away!
- Carry a small bag of rewarding treat e.g. candy or fruits.

Sunday, June 22, 2008

Miles for Malawi




Today I participated in a 5K fun run that was open to the public in the Chicago area to raise money for Malawi in Africa.

This was a great run for me because the weather was not too hot, I was able to finish my run in 25 minutes without taking any breaks or drinking any water.

One thing that I did right this time is starting my run slow and only started to run fast during the last mile. This slow start helped me maintain my energy for the finish line.

Overall, it was a great way to get my miles for the weekend as well as meeting many great people.

Sunday, June 15, 2008

5K Run

I have been participating in a 5K runs during the weekends, at different locations in IL. These short distance running races have been a great way to measure my running time in an actual race.

I have been running the same distance for less time. I finished my last 5k run in 28 min with a 2 min. break. My time for the last 5K is a good progress but not good enough to finish my upcoming Marathon race in three months.

I still need a lot of training

Facts about Breast Cancer

1. 1 in 8 women will develop breast cancer in their lifetime.

2. Women living in North America have the highest rate of breast cancer in the world.

Saturday, June 7, 2008

Band On the Run

I participated in the "Band on the Run" running event in Orland Park this weekend. It was a timed 5K running race with hundreds of participants, including 5 year olds!

Different bands from Illinois played music on the side walk as run the race. It was such a fun experience to see many active people, some running by themselves, with baby running strollers, others with their young children.

I was able to fun my run in 28 minutes with two breaks and drank some water. I started my run fast which I discovered was a bad thing to do because I was tired toward the middle.

Overall I had an ok run considering that I had a sharp pain in my left leg and started my run the wrong way. It was a great experience and after seeing all the young kids running, I will train my 6 year old daughter to run with me occasionally too.

Thursday, May 1, 2008

My Marathon Goals

1. Finish the Marathon
2. If I survive, I would like to run 7 min/km
3. Take three 5 min. breaks
4. During the break: stretch my legs and arms, wipe my face, and no water. (From experience, drinking water while running, creates a sharp pain in my stomach)
5. Celebrate my hard work!

Saturday, April 19, 2008

Getting back to the run!

It all started with a JPMorgan Chase 5k run email. One afternoon I received an email invitation to join my company's team in a 5K run in Chicago, I was immediately motivated to get back to my running ritual.

I started running during my lunch hour while I worked from home, it felt absolutely great. I started by running about one mile and I was ready to pass out!! I run for a week with a hard start as I was out of breath after few minutes of slow running.

The next week, I was able to run around an entire golf course with one break. I was proud of myself but I knew that I need to get up to speed in 4 weeks in order to be ready for my 5K run.By the third week I was able to run 2 miles with no break, but I rested for 3 days afterwards as my legs were sore.

Two days before my 5K running race, I had to test my ability to run the distant with out any funny surprises. in 43 min. I was able to finish 5K and I felt so happy just to be at that point, this meant that I am ready to run again.

At the race I decided to join my humble coworkers who where in the 9-12 min/mile group. I wish I did not! The first 1.5 mile was a slow walking as there were hundreds of people trying to find a space to even walk. Then, slowly there was more space to run and to feel some cool air. I was able to finish in 34 min and proudly call it a first run after some few years of hibernation as a hard working student, mother, etc.

At that point I had a great idea of challenging myself even more with the Chicago Marathon.

Monday, March 24, 2008

Running Marathon for Breast Cancer

According to the American Cancer Society, in 2008, approximately 182,480 new cases of invasive breast cancer are expected to be diagnosed among American women. It is also estimated that, in Illinois, approximately 40,480 women will die ofbreast cancer in 2008. 

I have chosen to make a difference in the fight against breast cancer by Running Pink. I have committed to running the 2008 Bank of America Chicago Marathon (26.5 miles) and raising much-needed funds as part of the “Pink Streak” team for Breast Cancer Network of Strength Illinois. 

The mission of Breast Cancer Network of Strength pretty much says it all: this amazing organization works to ensure that no one faces breast cancer alone. With all of these new cases of breast cancer comes a huge need for support, to help the women and men recently diagnosed, to help the friends, partners, and caretakers of breast cancer patients. Network of Strength does just this—and so much more. 

The Illinois office works right here in my community, implementing programs and services free of charge to all those facing breast cancer. Some of these include support groups, educational programming and public outreach, a wig & prosthesis bank for women with limited financial means, and a state-wide grassroots advocacy program that works to secure government funding of research and access to high quality health care for all. chemotherapy, and radiation, she is now doing fine. 

I am asking you to help in this endeavor. I am required to raise a minimum of $850 as part of the Pink Streak team for Network of Strength. However, I my personal goal is to raise $1,000 for this incredible organization and with your help, I know that I will be able to do it! Please use the above pink contribution box and send a pledge to Breast Cancer Network of Strength Illinois by the end of December 2008.While I encourage you to be as generous as possible, any amount will be much appreciated, and will really make a difference! 

I will be facing a tough summer of early morning long runs, energy bars, and sore muscles. But I know that those dealing with breast cancer face a much tougher challenge every day of their lives. I am committed to making a real difference for all those touched by breast cancer, and appreciate your participation in my endeavors. 

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