WILL THE REAL ROAD WARRIORS PLEASE STAND UP

What Causes Shin Splints?
A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch).

Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.

How Are Shin Splints Diagnosed?
The diagnosis of shin splints is usually made during physical examination. It depends upon a careful review of the patient's history and a focused physical exam (on the examination of the shins and legs where local tenderness is noted).

Specialized (and costly) tests (for example, bone scans) are generally only necessary if the diagnosis is unclear. Radiology tests, such as X-rays, bone scan, or MRI scan, can be helpful in this setting to detect stress fracture of the tibia bone.

What Is The Treatment For Shin Splints?
Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The run through it approach was even worse. It often led to worsening of the injury and of the symptoms.

Currently, a multifaceted approach of relative rest is successfully utilized to restore the athlete to a pain-free level of competition.

What Is The Multifaceted Relative Rest Approach?
The following steps are part of the multifaceted approach:

• Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.
• Application of ice packs reduces inflammation.
• Anti-inflammatory medications, such as ibuprofen (Advil/Motrin) ornaproxen (Aleve/Naprosyn), are also a central part of rehabilitation.
• A 4-inch wide Ace bandage wrapped around the region or a Neoprene calf sleeve also helps to reduce discomfort.
• Calf and anterior (front of) leg stretching and strengthening address the biomechanical problems discussed above and reduce pain.
• Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.
• Stretching and strengthening exercises are done twice a day.
• Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
• A level and soft terrain is best.
• Distance is limited to 50% of that tolerated preinjury.
• Intensity (pace) is similarly cut by one-half.
• Over a three- to six-week period, a gradual increase in distance is allowed.
• Only then can a gradual increase in pace be attempted.

Tough and challenging 100kms mission to represent our longest weekly mileage so far. This was after some 84kms challenge two weeks after and indeed we kept going.

Indeed, the human body is capable of extraordinary feats of endurance, but also has protective mechanism to prevent total annihilation. It is only natural that the body will shut down before physical destruction occurs. Listen to your body when it speaks. Mine did after a total of 94.4kms. At a point yesterday and with the sun and heat I got into Tony's car for a ride back to BI. I was struggling.  I have never in many years debated whether to run 5.6kms to complete a set goal like I did yesterday. It was tough. Rather than think so much of meeting my weekly running target, I thought more of Ram (Sallah meat)‎ and only felt satisfied when I had some after about 9pm. (irony, I would usually not eat meat).

I was blacking out. Blacking out sometimes, after a tedious physical activity is the body's ultimate act of self preservation. Running 84kms, 90kms 100kms can induce so much on the body and mind.....but best to step over the edge when we have to and will feel good for it. Just as NGD's knees is feeling good after meeting 27% of his weekly task. I would have loved to be on 100kms but I woke up feeling good too after meeting 94.4%...., no pains, no aches no strains unlike the past few days. So in earnest, I do not not regret not running 5.6kms last night (just a bit..wink). So Ma Bull feel better!! 92% is still a pass mark. No it is excellent. (cos I know you....)

My point is, though success seems to be largely a matter of hanging on after others have left‎, it still pays to be responsible. When it comes to physical activities, listening to your body is VERY important. We are not teenagers.

Unlike many of us, I am not particularly sure I was born with innate talent. Though many think I am. I think I have always just worked hard to develop any gift. The only way I knew to succeed is always to try harder than anyone one else and I don't mean this with running alone. My strongest quality being I try not to give up. Enough!!

So, as we progress in this race, know one thing, at some points your highs will become higher and your lows lower. The fluctuations will set in. For those prepping for their first marathon, it may even be worse as we get closer to the day, but keep focus. We are all well trained, we are all in good shape irrespective of whether we joined all the training plans or not, I can guarantee that. I didn't train close to this or knew half this much before my first marathon, yet I finished sub 3:50. My target for us all was 4:30 but now I see many sub 4s and sub 4:20s. This is exciting. Am happy about our team efforts. Our values are same and makes our efforts valuable. God on our side, we shall conquer Athens. All of us!! Amen. ‎

So welldone again everyone. Do not "shoot" yourself for not meeting 100kms...like I almost did this morning, until I chose to look at the brighter side after seeing NGD's message. My body feels great. We are all doing great just running....whether training for a marathon or not. Let's keep focus, and remember we only live once, but if worked right, once is just enough. It may seem like we are suffering now, waking 5;15am to train and then attack the challenges of our respective jobs thereafter. Yes it may be "suffering".....but only he who suffers remembers.

That said, huge congratulations to the Force and The Stud for meeting the 100kms target. Great feat. Both are just in great shape. Welldone!!‎

I can never emphasize it enough how important it is to always listen to your body. If you can take only thing from this post, let it be to learn to always listen to your body.

Indeed injury is synonymous with every form of sports whether competitive or  not.
I blogged a lot on diet, strengthening and cross training in the beginning to forestall these but injuries just must happen with either normal training or "competitive" sporting events.

I keep rechecking if we got it wrong at any time but truth is any successful marathon program for those with base running is usually for 100days or 3 to 4 months max. Weekly runs are averaged between 40 to 45 miles. (64 – 96kms). In 5 months of training we only nearly got here once or twice.

For the over 5 months plan and we assumed not everyone has the basics so we incorporated all. I am sure we didn’t get up to 30miles (48kms) weekly at some point. With the 5 months we broke our training into 5 phases, stability which was lots of insanity work outs, strengthening, Speed works i.e. the hill runs and back to back, pace and range runs.  Our longest weekly mileage was two weeks ago 84kms (about 52miles) and this week’s 100 (62 miles).  We had remained on the average of 40 to 60 kms weekly  with some quality and quality runs. Gradually we increased pace and distance and we based this on our individual abilities from our noted MPs.  It gets competitive sometimes (which is common with group sports) and some people forget  but chose to push harder and run faster than their usual formation. Nothing wrong with that as long as we learn to return back to form.

Indeed injury is synonymous with every form of sports whether competitive or  not. A multitude of situations can result in a sports-related injury. Being aware of the risk factors goes a long way in preventing them. This is why from start  a lot was blogged on this for us to pay attention. Though relatively I would say, I have been lucky,  I have had my fair share of injuries at the early stage of becoming a marathoner but because I knew I wanted to enjoy  this sport "running" for a long haul. I paid attention to know all I needed to know and make out time and effort to incorporate those that I can.  I also try to share all of this, though it is impossible for everyone to practice same as we all have our individual priorities and commitments. But surely, since we are no longer in our 20s we must listen to our bodies and do the right things.


The Whip

What Is Your Independence Day Tradition?
By: ESTHER OBIEKWE‎
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Traditions mark our most important holidays each year. Whether it is Church on Christmas morning followed by a scrumptious turkey feast, or sharing a kiss with a loved one on New Year’s Eve, our most important annual events are marked by tradition.
No tradition means, “It probably isn’t an important day”.
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I am proudly 100% Nigerian. I am born of this country. I am proud of this country. I recognize we have our problems, sometimes seemingly too many of them! Yet no country is perfect, be it Singapore, USA, China, UK or Australia. All have issues. What is important is we focus on the future, and how to make things better! This is what separates progress from standing still.
I love my country. And if I truly do love my country, then I will celebrate its birthday with the same fanfare I celebrate other holidays. And this means tradition!
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So what will your tradition be?
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I want my country’s birthday to be special. I want to share something with my country that is special to me. I want to give my country a unique gift, one of my talents and passions.
So I am going to run….1 Kilometer for every year of my country’s existence as a free nation!
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Some people think I am crazy. I am crazy. I am crazy about my country and what the future holds.‎
This all started last year for the first time. I was out for a run on Independence Day and my friend Nitin asked me how far I was going. “Maybe 30 KMs” I replied.

As kilometer after kilometer clicked by, one-by-one my running buddies dropped by the wayside. Soon I was alone. And I began to reflect on my country, and of being 53 years old!
God has blessed me with many gifts. He gave me among these the gift of athleticism and the gift of discipline and willpower.  So somewhere around midway through what started as a mere training run, became a celebration of Nigeria. I decided to go 53 Kilometers, one for every year of Nigeria’s independence.

I ran inspired. Not only for independence from colonialism, but to purge the frustrations of bad leadership; of corruption and oppression. Of crimes including prostitution and robbery. Boko Haram. Underemployment. Poverty. Illiteracy. Twisted mindsets. Tribalism. Hatred.
I purged it all. Kilometer by kilometer. Not the pain of a muscle pull or the gnawing fatigue could stop me.

I ran for independence. For liberation.  I ran for God to give us just one good man who can single-handedly transform a nation, like a Lee Kwan Hue did for Singapore.
I finished with a pain in my body, but love in my heart. Love for Nigeria. And belief in her great potential. Nigeria is worth the sacrifice. ‎To me, Nigeria is worth hurting and sacrificing for. It is my country. I have none other.
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So, every year I am going to celebrate my country with tradition. This year, it became even special. I joined a special running group (The road Warrior)  and a few of us, some without prior training, decided to share with Nigeria our gift and love of running. A few clocked in 54kms, others 44km, other 40kms, 30kms and 16kms. We started 4:am, sang the National Anthem and began our ran on the newly constructed, world class, Lekky/Ikoyi bridge.

Mother nature was good to us. The Universe supported us with showers of blessings to make our run easy. Kilometer by kilometer we ran to celebrate our dear country. To showcase our love Nigeria our great nation. We believe in the unity, the peace, the growth, the accountability and good leadership that will soon be symbolic of Nigeria. We strapped on our shoes and ran for Nigeria. 54 Kilometers. It will be 55 next year. And so it goes.

For me, I realize that with each incremental year, the added distance coupled with the added years to my body will make this tradition ever-increasingly difficult. When I am 50 years old, I will be running 66 Kilometers for example!

But the mere thought of it doesn’t faze me one bit. Because Esther Obiekwe and Nigeria have one thing in common……we are both like fine wine, only getting better with time.‎

Blisters are like right of passage for runners. You haven't one yet, its like you haven't started running seriously. Some can very severe. The picture is above is a mild case of blisters.

Annoying and painful, blisters are caused by friction, usually your shoes or socks rubbing against your skin. Anything that intensifies rubbing can start a blister, including a faster pace, poor-fitting shoes and foot abnormalities, such as bunions, heel spurs and hammertoes. Heat and moisture intensify friction by making your feet swell.
 
That explains why many runners only suffer blisters during races, especially marathons. You're perspiring more, running faster and longer, sloshing through water stations and, if its warm, pouring water over your head.
 
The body responds to the friction by producing fluid, which builds up beneath the part of the skin being rubbed, causing pressure and pain. A blood blister occurs when the friction ruptures tiny blood vessels.
 
While most blisters dont pose a serious health risk, they should be treated with respect.,A painful blister can sideline a runner, but more importantly, a blister can also get infected. Serious infections can result when one uses a dirty needle to pop a blister.
 
Prevention of Blisters
Moisten your feet. Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture.
Choose blister-free socks. Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.
Run with slick skin. Coat your feet with Vaseline or another lubricant before you run. Or use Second Skin, a padded tape that stays on even when wet. Both methods form a protective shield between your skin and sock.

Double up. Wear two pairs of socks so the friction occurs between the two socks, rather than between the sock and skin. If your shoe now feels too tight, go up a half-size as long as your foot doesn't slide around, making blisters a possibility.
Wear shoes and socks that fit. Shoes that are too small will cause blisters under the toes and on the ends of the toenails. There should be a thumbs width of space between the toes and end of the toe box. Your socks should fit smoothly, with no extra fabric at the toes or heels.
 
Treatment of Blisters
If you have a large blister, drain it. If you don't drain it, your blister will hurt, and it could puncture on its own.
 
To drain the blister, wash your hands, then wipe a needle with alcohol to sterilize it. Don't put the needle in a flame, says Dr. Laps. You'll get carbon particles in your skin, he says. The carbon can further irritate the wound.
 
Once you've punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole. Then cover the blister with a tight bandage to keep bacteria from getting in.
 
You can take the bandage off periodically and soak your foot in Epsom salts (follow package directions) to draw out the fluid. After soaking, put on a fresh bandage. Its a good idea to keep a bandage on until the skin tightens up again.
 
If you've got a small blister, leave it intact. The skin acts as a protective covering over a sterile environment. Furthermore, if the fluid amount is small and you try to pop it, you could cause additional problems by making it bleed. Leave small blood blisters intact, also. Otherwise, you risk getting bacteria into your bloodstream.
 
For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. The blister will dry out and heal on its own.
 
A blister under a nail is best treated by a professional. You never want to deliberately remove the toenail.


Black Toenails
There are several causes of black nails in runners and non-runners.

The most common among runners is bruising or slight bleeding under the nail from repetitive trauma of the top of the shoe striking the nail with each step or the toe sliding forward into the end of the shoe. This is common in runners training for marathons and highly competitive runners training at high intensity and volume. These nail injuries are generally not painful, though sometimes the nails do thicken. They will heal when the training volume and intensity decreases, and the repetitive trauma ceases. A shoe with adequate toe room will also help in some cases. (Note: Drilling a hole into the nail to "drain" the blood will not help this problem, and may hurt!)

Subungual hematoma is less common but more painful. It's the result of trauma to the nail area (like being stepped on, or dropping a heavy object on the toe) that causes blood to accumulate under the nail. The pool of blood produces pressure and often severe, throbbing pain.

A subungual hematoma does require making a hole in the nail, to decompress the blood pool and relieve the pressure causing the pain. This is best left to your physician. 

There are other causes of black toenails to consider. One is fungal infection that can thicken the nail and sometimes turns the nail dark, almost black. This can be treated with oral antifungal medications over six months' time. The thickened nails can be painful but generally are not throbbing.

Finally, a black spot under the nail can be a melanoma. If you have a dark spot under the nail that does not go away, have your physician check it.

One tip regarding nail polish: It is tempting to hide black nails with polish. While this does improve the look of the nail, it does not allow the nail to breathe, and you may risk losing the nail.

Here are some foods that nutritionists say you must take off your menu starting from today:

Meats

Meat is not as nutritious as we think. It can contain 20 to 30 per cent of fat. Instead, look for lean fish with no more than 10 per cent fat. Or for a healthier protein source that is easy to chew, like lean chicken.

High-salt foods

If you are over 40 or in a high-risk group, doctors recommend that you get no more than 1,500 milligrams of sodium each day. Too much sodium can raise your blood pressure and put you at higher risk for heart attack and stroke.Want to know foods that have a lot of salt? The main culprits are processed foods, such as frozen foods and meat, snack foods, potato and banana chips, and macaroni and spaghetti. Read labels carefully and look for “sodium free,” low-salt, or no-salt alternatives.

Alcohol

Alcohol disrupts sleep and can raise your blood pressure as you age. Though moderate drinking may reduce your risk of heart attack and some types of strokes. But as you age, alcohol may affect you differently, even if you are used to a glass of wine with dinner or a beer with TV. Alcohol can also cause hypoglycemia in people with diabetes. It even affects the way medicines work. Talk to your doctor about your alcohol use.

Caffeine

Although caffeine may not be a problem for everyone, it can make some people feel anxious or jittery. Caffeine can also increase your heart rate and cause sleeping problems. If you are trying to cut back, be sure to taper off slowly. Stopping caffeine too quickly may cause headaches, nausea, or vomiting. Slowly replace caffeinated drinks with water, herbal tea, or decaf as you age.

Whatever your age, you can start making positive lifestyle changes today. Eating well can help you stay healthy and independent – and look and feel good – in the years to come.To eat healthier, you can begin by taking small steps, making one change at a time. For instance, you might just start with taking out meat.