Saturday - I woke up on Saturday morning with a stiff neck. I could not rotate my head and could barely turn it. Driving was a chore because I had to turn to check blindspots. I went for a much needed massage (eversince the pain of sitting through the Powerman 10h bus ride), but my neck was still bad. Sigh, no training.
Sunday - My neck was still horrid. Range of motion: right turn, look down. Another wasted day of no training. I went to see Frankie, and had a painful session. The tension was much worse than I thought. I never had a stiff neck so, .... stiff. Perhaps it was the accumulation of (1) nodding off in a weird position on the Powerman coach ride, (2) weeks of training with a heavy backpack, (3) aero-position cycling, (4) over-zealous swimming, (5) doing up a deck of powerpoint slides via the tiny touchpad on my laptop, and generally heatiness and lack of sleep.
Monday - Range of motion increased a tiny wee bit: right turn, look down, semi left turn. If I supported my neck spinal bone, I could lift my head and do a full left turn. In certain positions at my office desk, there would be a sharp pull when I moved my arm. Sheesh. The medicated plaster was permanently going on my neck.
Tuesday - Unaided turning left, and semi-upwards. Still not complete range of motion, but I getting there. Neck and shoulder felt less tensed up, and the level of pain was less acute. Today, it felt like a typical pillow-stiff-neck day.
..... wonder what the next few days will be like?
Showing posts with label injury. Show all posts
Showing posts with label injury. Show all posts
Tuesday, November 23, 2010
Saturday, October 9, 2010
TNF 100km Duo Win
This was the real race, the one that I was looking forward too, and praying very hard that my legs would hold up well and the injuries did not flare up. The annual The North Face trail run. I teamed up with Lai Chee for the 100km Women's Duo - each to run 50km concurrently and the times totalled would be the team's timing.
We reached MR at 6:30am and readied ourselves for the run. It felt like it would be a hot day. Lai Chee and I made our way near the start of the funnel. My role was very straight forward - just finish the run, as fast as I could, and do not drop out of the race. It was a very real possibility a few weeks ago, when I could barely go on for an hour pain-free. I opted to wear my normal road Asics GTs today instead of the hardier trail shoes, in part a worry that the stiffer shoes would trigger my injury. But then I would have to suffer the pain of stones and blisters hitting those softer shoes.
The race flag-off was at 7am. The fast runners ahead sped off while most others took their time to find their pace and rhythm. Afterall, it was a long long race. Some of the guys from the back overtook me, some fell behind. I focused on spotting the female runners. I think there were a couple of them ahead of me at the flag-off. If they were very fast, there was no way that I could catch up. If they were not, I could try to close the gap. My strategy was to keep a lookout and not let any female runners in my race category cut me. That was a wee bit tough, because soon after, Khina whizzed past me along Rifle Range road. So I had to make sure that her partner did not do likewise.
We ran into the BT mountain biking trail. I had only hiked there once, but it was a nice stretch of trail, real trail. My first 10km was relatively fast, but little would I know that the timing would deteoriate swiftly towards the end. After many twists and turns, we finally got to the infamous Lor Asmara and Hill 265. This year, runners had to go through a longer stretch within this section, and that proved to be the killer. It was part of the army training ground, and was hardly considered 'trail' (think lush greens, trees, soft mud....). This was rocky, stony, full of steep slopes up and down, a debris-ed route for tanks to roll and troops to march on. I spent an inordinate amount of time walking through Lor Asmara, as did many other runners. The slopes were so steep that it made no sense to further expend energy running up them. My legs were starting to feel crampy, so I did not dare to run down the long slopes either. Serene ran by and soldiered on very strongly over the terrain. Oops, I was really slowing down and others were catching up very soon.
The area was totally exposed to the harsh heat, it was morale defeating. I trotted along with Ansley for a short distance, and when suddenly he told me we could stop running. For looming before us was Hill 265 - literally a red-soil hill. Last year, it was a culture shock to me. This year, I was mentally prepared for it. In fact, the steep gradient was very good for stretching out my cramped calves and hamstrings!
I took a banana along the way, stuffed the banana skin into the side pocket of my hydration pack and wondered if the monkeys would attack me. We finally wound our way out of Lor Asmara. 30km down, 20km more to go. I refilled my hydration bag, went to the toilet, had a gel and ploughed on. Wayne offered some cold Ribena which tasted really good. Winnie was also there by the roadside with her solo support vehicle-station, ready with an iced Milo for me! Whew! Then across the road, Shirley, Eddy and Jimmy's girlfriend were there with their little support station of drinks and fruits. Thanks everyone!
But the next 20km proved to be the killer for me. My legs were really crampy, and every step threatened to seize up the entire leg. I had muscle cream but it was not very effective. My run became trots and shuffles that were on par with those who were walking. One other lady overtook me, but I think she was in the Mixed category. I hobbled for what seemed like an eternity between Mandai back to Zhenghua, and was devastated to see the signage recording only 5km. :( I took almost 2h to clear that 10km, and was way behind my target.
Freddy and Hee Shen were stationed at Zhenghua. Hee Shen was the photographer, and Freddy dished out nutrition. I took another banana and iced Milo, while Freddy sprayed my legs with muscle spray. It seemed to work, because I could run! I tried to make up for lost time and ran the entire section from Zhenghua to Rifle Range Road. I was still trying to hit a sub-7h, and the window was closing fast. But the effects of the spray wore out at Rifle Range, and I was forced to hobble again. Grrr....
There were more runners now, we had merged with those from the 50k Duo. Entering the trails again, Sok Hwa shouted 'Jia-You' to me and sped off. Then Aileen shot past me too. Arrgh.... but there was nothing much I could do, my legs were out of my control and sometimes I could not feel them when I landed. Alternating between jogs and walks, I pushed as hard as I could and painfully made my way back. I was now totally off-target, way past the 7h mark. My arms felt like needles and pins - it was a first sensation! - and I started to worry if I was getting dehydrated or heat exhaustion or something. I bumped into Eliza, Genevieve, and several others who shouted encouragement, but I was too dead to respond coherently. Going in a straight line was a challenge, and I felt a little disoriented running on the Northern Trail in the reverse direction, with no sense of the distance or markers.
Finally, there was light! Literally. The sunlight. We were back out in the open along the reservoir banks, and everyone was immensely happy to see the sun again. I tried to shuffle as fast as I could, all the while thinking that Lai Chee would have been waiting for such a long time. I finally cleared reached finishing line at 7:29h. The beep from the race timing bib was sweetness to my ears. I walked around in a zig-zag manner - legs were still cramped - and located Lai Chee. She had come in first amongst the female runners at 5:45h. Power! We certainly stood a chance for podium because, for what it was worth, no other teams overtook me. True enough, the organizers called soon, informing us that we won the category! It was my virgin First!
Final tally, our Mt Faber Safra runners did very well at the race. We took the:
50k Men's Duo 3rd
50k Women's Duo 2nd
100k Women's Duo 1st, and
100k Women's Duo 3rd
Well done!
On a personal level, I was rather disappointed that I was 50min(!!) slower than last year. That was a whole lot slower, totally not conditioned and not in form. But I consoled myself to be thankful for being able to run and complete the distance, when even 1 month ago, everything looked bleak and my shoes stared at me. (Mental note to self, to thank my physios.)
Thank you legs. :)
Split Timing:
10km - 1:05h
20km - 1:23h
30km - 1:31h
---- 4h ------
40km - 1:48h
50km - 1:39h
---- 7:29h ---
We reached MR at 6:30am and readied ourselves for the run. It felt like it would be a hot day. Lai Chee and I made our way near the start of the funnel. My role was very straight forward - just finish the run, as fast as I could, and do not drop out of the race. It was a very real possibility a few weeks ago, when I could barely go on for an hour pain-free. I opted to wear my normal road Asics GTs today instead of the hardier trail shoes, in part a worry that the stiffer shoes would trigger my injury. But then I would have to suffer the pain of stones and blisters hitting those softer shoes.
The race flag-off was at 7am. The fast runners ahead sped off while most others took their time to find their pace and rhythm. Afterall, it was a long long race. Some of the guys from the back overtook me, some fell behind. I focused on spotting the female runners. I think there were a couple of them ahead of me at the flag-off. If they were very fast, there was no way that I could catch up. If they were not, I could try to close the gap. My strategy was to keep a lookout and not let any female runners in my race category cut me. That was a wee bit tough, because soon after, Khina whizzed past me along Rifle Range road. So I had to make sure that her partner did not do likewise.
We ran into the BT mountain biking trail. I had only hiked there once, but it was a nice stretch of trail, real trail. My first 10km was relatively fast, but little would I know that the timing would deteoriate swiftly towards the end. After many twists and turns, we finally got to the infamous Lor Asmara and Hill 265. This year, runners had to go through a longer stretch within this section, and that proved to be the killer. It was part of the army training ground, and was hardly considered 'trail' (think lush greens, trees, soft mud....). This was rocky, stony, full of steep slopes up and down, a debris-ed route for tanks to roll and troops to march on. I spent an inordinate amount of time walking through Lor Asmara, as did many other runners. The slopes were so steep that it made no sense to further expend energy running up them. My legs were starting to feel crampy, so I did not dare to run down the long slopes either. Serene ran by and soldiered on very strongly over the terrain. Oops, I was really slowing down and others were catching up very soon.
The area was totally exposed to the harsh heat, it was morale defeating. I trotted along with Ansley for a short distance, and when suddenly he told me we could stop running. For looming before us was Hill 265 - literally a red-soil hill. Last year, it was a culture shock to me. This year, I was mentally prepared for it. In fact, the steep gradient was very good for stretching out my cramped calves and hamstrings!
I took a banana along the way, stuffed the banana skin into the side pocket of my hydration pack and wondered if the monkeys would attack me. We finally wound our way out of Lor Asmara. 30km down, 20km more to go. I refilled my hydration bag, went to the toilet, had a gel and ploughed on. Wayne offered some cold Ribena which tasted really good. Winnie was also there by the roadside with her solo support vehicle-station, ready with an iced Milo for me! Whew! Then across the road, Shirley, Eddy and Jimmy's girlfriend were there with their little support station of drinks and fruits. Thanks everyone!
But the next 20km proved to be the killer for me. My legs were really crampy, and every step threatened to seize up the entire leg. I had muscle cream but it was not very effective. My run became trots and shuffles that were on par with those who were walking. One other lady overtook me, but I think she was in the Mixed category. I hobbled for what seemed like an eternity between Mandai back to Zhenghua, and was devastated to see the signage recording only 5km. :( I took almost 2h to clear that 10km, and was way behind my target.
Freddy and Hee Shen were stationed at Zhenghua. Hee Shen was the photographer, and Freddy dished out nutrition. I took another banana and iced Milo, while Freddy sprayed my legs with muscle spray. It seemed to work, because I could run! I tried to make up for lost time and ran the entire section from Zhenghua to Rifle Range Road. I was still trying to hit a sub-7h, and the window was closing fast. But the effects of the spray wore out at Rifle Range, and I was forced to hobble again. Grrr....
There were more runners now, we had merged with those from the 50k Duo. Entering the trails again, Sok Hwa shouted 'Jia-You' to me and sped off. Then Aileen shot past me too. Arrgh.... but there was nothing much I could do, my legs were out of my control and sometimes I could not feel them when I landed. Alternating between jogs and walks, I pushed as hard as I could and painfully made my way back. I was now totally off-target, way past the 7h mark. My arms felt like needles and pins - it was a first sensation! - and I started to worry if I was getting dehydrated or heat exhaustion or something. I bumped into Eliza, Genevieve, and several others who shouted encouragement, but I was too dead to respond coherently. Going in a straight line was a challenge, and I felt a little disoriented running on the Northern Trail in the reverse direction, with no sense of the distance or markers.
Finally, there was light! Literally. The sunlight. We were back out in the open along the reservoir banks, and everyone was immensely happy to see the sun again. I tried to shuffle as fast as I could, all the while thinking that Lai Chee would have been waiting for such a long time. I finally cleared reached finishing line at 7:29h. The beep from the race timing bib was sweetness to my ears. I walked around in a zig-zag manner - legs were still cramped - and located Lai Chee. She had come in first amongst the female runners at 5:45h. Power! We certainly stood a chance for podium because, for what it was worth, no other teams overtook me. True enough, the organizers called soon, informing us that we won the category! It was my virgin First!
Final tally, our Mt Faber Safra runners did very well at the race. We took the:
50k Men's Duo 3rd
50k Women's Duo 2nd
100k Women's Duo 1st, and
100k Women's Duo 3rd
Well done!
On a personal level, I was rather disappointed that I was 50min(!!) slower than last year. That was a whole lot slower, totally not conditioned and not in form. But I consoled myself to be thankful for being able to run and complete the distance, when even 1 month ago, everything looked bleak and my shoes stared at me. (Mental note to self, to thank my physios.)
Thank you legs. :)
Split Timing:
10km - 1:05h
20km - 1:23h
30km - 1:31h
---- 4h ------
40km - 1:48h
50km - 1:39h
---- 7:29h ---
Friday, September 10, 2010
Breakthrough 1.5h
It was a glorious morning. My friends were all out riding, long and hard. Me? Too slack and lazy. I decided to go for another trial run, this time using my brand new Asics. Perhaps my old shoes were rather flat and stiff, and not helping with my injury.
Off I went, bouncing in the new gels. It was hard work sucking in the core, holding it tight all the way. I went to the Clementi PCN. I managed to get past, 30min, ok. 40min, ok. I had to rub my lower back on the run, but nothing major.
So I thought I would aim for 1.5h of run time. So I extended into Sunset Way, winding through the private estate and big houses. 1h. Ok, still there. Core was tight but somewhat breathless. I must be doing it wrong. Headed home, 1:10h, ok. 1:20ish, somewhat fatigue - more from an over-doing it fatigue than any sharp pain. Home, 1:30h. :)
I spent another hour on the trigger ball and stretches. It was so so shiok to have the ball on my back. Oh the soreness....
*more hopeful*
Off I went, bouncing in the new gels. It was hard work sucking in the core, holding it tight all the way. I went to the Clementi PCN. I managed to get past, 30min, ok. 40min, ok. I had to rub my lower back on the run, but nothing major.
So I thought I would aim for 1.5h of run time. So I extended into Sunset Way, winding through the private estate and big houses. 1h. Ok, still there. Core was tight but somewhat breathless. I must be doing it wrong. Headed home, 1:10h, ok. 1:20ish, somewhat fatigue - more from an over-doing it fatigue than any sharp pain. Home, 1:30h. :)
I spent another hour on the trigger ball and stretches. It was so so shiok to have the ball on my back. Oh the soreness....
*more hopeful*
Wednesday, September 8, 2010
Core Running
I went for another test run this evening around Canterbury. I did some light stretching before heading out. The air was cool after a day's rainfall, but my mind was too focused and conscientious over my knee to notice the surroundings.
The first 12min to Hort Park traffic junction went ok. I briefly massaged my knee while waiting for the light. Moving on into Canterbury estate, there was some lower patella pain, especially on the downslopes.
I experimented with the running technique, very mindful to use what Gino showed me - lean & fall forward, tuck in core and use core to run. Gino also explained that that allowed our big muscle groups like quads and hamstrings to absorb the impact of running, rather than our knee joints. To my surprise, when I deliberately sucked in my core and elongated my spine, the pain in my knee lessened. My footsteps landings were also lighter on the downslope. Just to exaggerate, I relaxed my core and sort of dropped my hip. I could feel my steps heavier with more stomping. On the downhill in particular, holding in my core, body upright naturally led to a 'perky' butt position which minimised the impact of downslope braking. Wow! In comparison, if the core is not held, my pelvic drops and each landing resonated up my leg. Hmmm, interesting observation.
Finished the run. The magic 1h!! Yes!!
I continued with another 40min of stretching and conditioning in the gym. *fingers crossed*
The first 12min to Hort Park traffic junction went ok. I briefly massaged my knee while waiting for the light. Moving on into Canterbury estate, there was some lower patella pain, especially on the downslopes.
I experimented with the running technique, very mindful to use what Gino showed me - lean & fall forward, tuck in core and use core to run. Gino also explained that that allowed our big muscle groups like quads and hamstrings to absorb the impact of running, rather than our knee joints. To my surprise, when I deliberately sucked in my core and elongated my spine, the pain in my knee lessened. My footsteps landings were also lighter on the downslope. Just to exaggerate, I relaxed my core and sort of dropped my hip. I could feel my steps heavier with more stomping. On the downhill in particular, holding in my core, body upright naturally led to a 'perky' butt position which minimised the impact of downslope braking. Wow! In comparison, if the core is not held, my pelvic drops and each landing resonated up my leg. Hmmm, interesting observation.
Finished the run. The magic 1h!! Yes!!
I continued with another 40min of stretching and conditioning in the gym. *fingers crossed*
Monday, September 6, 2010
Gino Physio
I finally saw Gino on my friends' recommendation after 1 month of nagging knee pain that did not subside even when I scaled back my runs. Prior to joining Physio Solutions and starting up Sports Solutions, Gino Ng worked as a senior sports physiotherapist at the Singapore Sports Council (SSC) for 10 years. He also travelled with many national teams and treated our national athletes. Gino did a few assessment tests on me, & concluded it was my weak gluteus medius. And stiff L3 and L4 vertebrae, ie. if I fully exaggerate my walk or run, my leg will be very bowed out, because the muscle is not holding the leg/ knee in its proper alignment. Plus a very tight side femur dunno what muscle. That's not the ITB. So my right knee is not soft or mobile, and right leg tends to "collapse" easier. So my own guess was quite right - hip & vertebrae, & not ITB. Oh well, got a trigger ball to release muscles. And do strengthening. Fascinating! Maybe I shld study physio!
http://psescapades.blogspot.com/2009/08/contact-list-for-sports-treatments.html
http://psescapades.blogspot.com/2009/08/contact-list-for-sports-treatments.html
Saturday, September 4, 2010
Andrew Physio
Saw Andrew twice in the week. Very thorough, but oh my very expensive too! Well, ok... standard physio rates. Andrew works out of his apartment, but he was very good with his hands-on deep tissue massages and follow-up.
First session, he tested and explained that my side muscles were very hyper tight - the one that ran along the ITB. So he kneaded the end of the muscle, just about my side knee cap. The explanation was to 'tease open the tight muscle joint that was almost fused together', so it was a very deep and hard massage. Then he moved upwards along the lateral quad. Then the inner groin pelvic area. I ended with giant bruises and was instructed to rub and ice daily. He also taught me some ITB and back stretches.
Second session, repeated the same deep tissue massages on the same spots. Then moved on to inner quad (abductor), and also a little on the archilles lower calf. Major ouch. I dragged Alber along to learn the stretches so that he could help me with them. My ITB was so tight that it 'sprang' back as he tried to press it downwards for a stretch. Uhh.... It was obvious because his ITB was a lot more flexible than mine when he tried the same stretch. Oh oh....
All done, Andrew asked me to try running over the weekend.
First session, he tested and explained that my side muscles were very hyper tight - the one that ran along the ITB. So he kneaded the end of the muscle, just about my side knee cap. The explanation was to 'tease open the tight muscle joint that was almost fused together', so it was a very deep and hard massage. Then he moved upwards along the lateral quad. Then the inner groin pelvic area. I ended with giant bruises and was instructed to rub and ice daily. He also taught me some ITB and back stretches.
Second session, repeated the same deep tissue massages on the same spots. Then moved on to inner quad (abductor), and also a little on the archilles lower calf. Major ouch. I dragged Alber along to learn the stretches so that he could help me with them. My ITB was so tight that it 'sprang' back as he tried to press it downwards for a stretch. Uhh.... It was obvious because his ITB was a lot more flexible than mine when he tried the same stretch. Oh oh....
All done, Andrew asked me to try running over the weekend.
Monday, August 30, 2010
Bad Swim No Roll
I went for swim tonight although I was supposed to not do anything this week after a 'bone-setting' session on Fri. My hips were still aching. But we were having term break next week - ie. 2 weeks of no swim! So I showed up for class. Oh gosh, it was rather tough with an aching back and pelvic.
I realised that I could not roll properly or kick hard. So I dutifully stayed behind as one of the last few swimmers in Lane 1. Did not bother to time my laps. Really bad. At this rate, I would lose my cardio power soon! Crap....
Oh recovery.... it was not happening. :(((
I realised that I could not roll properly or kick hard. So I dutifully stayed behind as one of the last few swimmers in Lane 1. Did not bother to time my laps. Really bad. At this rate, I would lose my cardio power soon! Crap....
Oh recovery.... it was not happening. :(((
Tuesday, August 24, 2010
Another Disappointing Jog
Canterbury attempt.
First 30min, ok. Then tension. Light stretch.
40min. Tightened, stopped to wait for Alber as he did a second loop. Thorough stretch.
20min jog back to club, with intermittent 5min tighten-stretching routine.
Frustration to irritation to depression to what-the-heck....
First 30min, ok. Then tension. Light stretch.
40min. Tightened, stopped to wait for Alber as he did a second loop. Thorough stretch.
20min jog back to club, with intermittent 5min tighten-stretching routine.
Frustration to irritation to depression to what-the-heck....
Saturday, August 21, 2010
Another Test Run
Getting most frustrated. I put on my shoes and headed for a neighbourhood test jog. It was about 1030am, but the weather was beautiful today. The kind of perfect race-day weather, overcast but no rain, cooling. Also the kind of perfect training weather.... Sigh.
I attempted an easy trot. It was the kind of recreational jog, the get-fit routine that middle-aged aunties and uncles do weekly. On normal days, it was have been my warmup jog. That made it even more frustrating to me.
Out of my house, up Toh Tuck steep slope, wound through the private estate, followed on to the prata eateries along Upp Bt Timah Rd, back down to Old Bt Batok Rd/ Jln Jurong Kechil, BB St 25, and home.
I went very slowly. Initially, it felt really good to be out there, pounding the roads in my runners. Ahhh that familiar carefree running feeling, the feeling that I could go on and on and run forever. About 20+ min into the run, legs still felt ok. Perhaps a little tension around the knee or the hip. But ok, did not have to stop and stretch. Or rather, a deliberate decision that I could go on without stopping to stretch.
Finished the jog in 37min. It was such a short distance, probably 5km?
End of run. Felt good to generate some sweat, but still half-hearted disillusioned.
I attempted an easy trot. It was the kind of recreational jog, the get-fit routine that middle-aged aunties and uncles do weekly. On normal days, it was have been my warmup jog. That made it even more frustrating to me.
Out of my house, up Toh Tuck steep slope, wound through the private estate, followed on to the prata eateries along Upp Bt Timah Rd, back down to Old Bt Batok Rd/ Jln Jurong Kechil, BB St 25, and home.
I went very slowly. Initially, it felt really good to be out there, pounding the roads in my runners. Ahhh that familiar carefree running feeling, the feeling that I could go on and on and run forever. About 20+ min into the run, legs still felt ok. Perhaps a little tension around the knee or the hip. But ok, did not have to stop and stretch. Or rather, a deliberate decision that I could go on without stopping to stretch.
Finished the jog in 37min. It was such a short distance, probably 5km?
End of run. Felt good to generate some sweat, but still half-hearted disillusioned.
Saturday, August 14, 2010
Another Failed Attempt
My attempt to do another short test run failed. We were at MR this morning.
25min into the run, at the end of the northern trail, my legs were still ok. I stretched a bit, and continued.
32min at the ranger station toilet. Ok. More stretching.
45min in the trail. The tightening sensation crept in. I slowed down, stretched regularly, and pressed on.
Thereafter, it became a jog, walk, stretch sequence until the end of the loop. Alber had to keep waiting for me. It was only a 10km loop, and I could not even complete it properly.
Fail.
*Double sigh*
25min into the run, at the end of the northern trail, my legs were still ok. I stretched a bit, and continued.
32min at the ranger station toilet. Ok. More stretching.
45min in the trail. The tightening sensation crept in. I slowed down, stretched regularly, and pressed on.
Thereafter, it became a jog, walk, stretch sequence until the end of the loop. Alber had to keep waiting for me. It was only a 10km loop, and I could not even complete it properly.
Fail.
*Double sigh*
Tuesday, August 10, 2010
No-go Jog
I tried to test my ITB tonight. While the Safra runners went to conquer MF loops, I trotted alone to Canterbury. I thought I'd do a short slow run and test how much pain-free duration I had.
Disappointing. Not much. 20-30min. Then the tightness returned, and soon the locked feeling. Sigh. For a short slow 1hr run, I stopped 3 times to stretch.
Depressing. Morale all-time rock bottom...
Disappointing. Not much. 20-30min. Then the tightness returned, and soon the locked feeling. Sigh. For a short slow 1hr run, I stopped 3 times to stretch.
Depressing. Morale all-time rock bottom...
Thursday, August 5, 2010
ITB Belly
I went to Frankie at lunch time. My ITB was still tight, although thankfully, I was able to run some hill loops last night.
So we focused an hour just on the ITB. The knee hurt, but it was really a result of an upward pull of the ITB and not the knee cap or bones per se. So we started with relaxing the entire ITB first. Then worked on the upper end of the big bulky muscle group - near the hip. After that, we found the belly of the ITB. Bingo! I could already feel the tightness when rubbing down my entire upper ITB side, on the side of right thigh. There was a certain 'piece' or hardness in the middle.
Basically, when a muscle cramps or tighens up, it pulls on its two adjoining ends, thereby causing pain to the joints around those muscle ends. It is usually the belly (aka the middle segment) of a muscle that contracting and pulling inwards. (Image of a human with stomachache, bending over.)
We attacked the 'belly'. It was a really deep muscle, very hard to reach. Luckily Frankie was strong, thumb attack! Like a thumb print along a 10cm length alongside my right thigh. Continuously. And it felt really good that we managed to isolate and target the problematic spot area. Spot attack!
Ooooh lightness. I did not feel like there was something rubbing against the side of my knee now.
Ooooh happiness. :))
Let's see how it goes after a few more rest days. *fingers crossed*
So we focused an hour just on the ITB. The knee hurt, but it was really a result of an upward pull of the ITB and not the knee cap or bones per se. So we started with relaxing the entire ITB first. Then worked on the upper end of the big bulky muscle group - near the hip. After that, we found the belly of the ITB. Bingo! I could already feel the tightness when rubbing down my entire upper ITB side, on the side of right thigh. There was a certain 'piece' or hardness in the middle.
Basically, when a muscle cramps or tighens up, it pulls on its two adjoining ends, thereby causing pain to the joints around those muscle ends. It is usually the belly (aka the middle segment) of a muscle that contracting and pulling inwards. (Image of a human with stomachache, bending over.)
We attacked the 'belly'. It was a really deep muscle, very hard to reach. Luckily Frankie was strong, thumb attack! Like a thumb print along a 10cm length alongside my right thigh. Continuously. And it felt really good that we managed to isolate and target the problematic spot area. Spot attack!
Ooooh lightness. I did not feel like there was something rubbing against the side of my knee now.
Ooooh happiness. :))
Let's see how it goes after a few more rest days. *fingers crossed*
Wednesday, August 4, 2010
Start Stop Hills
I decided to test the extent of my ITB strain tonight, after 4 days of resting and massages. We were doing MF hills for our Strides class. I parked at Safra and jogged up Morse Rd. It was my test to see if my knee was ok for today's class. If it hurt during the 2km warm-up, I would skip class.
Knee felt ok. So I thought I would try the loops. 5 loops in the reverse direction, and 4 in our normal Safra MF direction. I completed 7 loops, having to stop every 2-3 loops for a thorough stretch.
Running up was fine, but not down. My right knee tightened progressively as I gingerly jogged downhill. My timings were so irregular that Coach gave up recording. "They're not real.", he said.
Reverse direction:
10:50min, 10:26, stretch, 9:57, 10:39
Stretch.
Normal direction:
8:28, 9:59, stretch, 11:27
But just so thankful that I was still able to run.
Knee felt ok. So I thought I would try the loops. 5 loops in the reverse direction, and 4 in our normal Safra MF direction. I completed 7 loops, having to stop every 2-3 loops for a thorough stretch.
Running up was fine, but not down. My right knee tightened progressively as I gingerly jogged downhill. My timings were so irregular that Coach gave up recording. "They're not real.", he said.
Reverse direction:
10:50min, 10:26, stretch, 9:57, 10:39
Stretch.
Normal direction:
8:28, 9:59, stretch, 11:27
But just so thankful that I was still able to run.
Saturday, July 31, 2010
Problem Knee
There weather was wonderful for training this morning. I met George, his gf June, Jacq, Dennis and Mano for a run at MR. We ran the usual 10km route but in the reverse direction that I typically did. Interesting, because the slopes and stones felt different, and I was a little disoriented. I could have sworn that the rocks and stones seemed sharper, perhaps from the recent heavy showers. Really! I jogged along with Dennis and we chatted all the way about housing grouses. What a topic.
We finished a loop, the rest of them stopped while I went for another loop. But this time in my usual direction. The first 5km felt good. Then the problem began. My right knee felt locked, which happened frequently recently. I felt it on any runs more than an hour. Argh. So I stopped, stretched, rubbed, and continued. And I had to stop a couple of times. To the extent that I went to the fitness corner and did a massive stretch-down. It went from a locked feeling, to pain. Not acute sharpness, but enough discomfort with every running step that I gave up and walked the last 2km back to the end point. The stroll eased the pain somewhat, I guess there was much less impact. Still, I was not able to exert power through the knee, semi-limping. :(
I managed to get Victor for an emergency massage. Strangely, my knee felt worse after the shower and drive to his office. I could not bend it, as one naturally would when walking. I could only keep a very straight leg and walked awkwardly. After lots of rubbing and kneading, I was able to bend and flex my knee somewhat. But walking a short distance brought back the soreness and pain.
Sigh. I guess it will be a swimming week ahead. I think I probably would not be able to pedal and exert force through my knee with each pedal stroke. Sigh sigh.
We finished a loop, the rest of them stopped while I went for another loop. But this time in my usual direction. The first 5km felt good. Then the problem began. My right knee felt locked, which happened frequently recently. I felt it on any runs more than an hour. Argh. So I stopped, stretched, rubbed, and continued. And I had to stop a couple of times. To the extent that I went to the fitness corner and did a massive stretch-down. It went from a locked feeling, to pain. Not acute sharpness, but enough discomfort with every running step that I gave up and walked the last 2km back to the end point. The stroll eased the pain somewhat, I guess there was much less impact. Still, I was not able to exert power through the knee, semi-limping. :(
I managed to get Victor for an emergency massage. Strangely, my knee felt worse after the shower and drive to his office. I could not bend it, as one naturally would when walking. I could only keep a very straight leg and walked awkwardly. After lots of rubbing and kneading, I was able to bend and flex my knee somewhat. But walking a short distance brought back the soreness and pain.
Sigh. I guess it will be a swimming week ahead. I think I probably would not be able to pedal and exert force through my knee with each pedal stroke. Sigh sigh.
Thursday, April 1, 2010
Half Swim & SOS
Sprints after an ultra run were just asking for it, retribution. Knee felt bad last night after the trackwork. The sudden sharp jabs under the knee caps that were so familiar to my injury 2 years ago. I could not trigger the pain so I had no idea how or what positions caused it. Typically some minute sideward movement of the knee, like when I sat down and stood up, or sat down and moved my legs. Very random. :(
No running tonight. Swim class. Should be good for the legs. How very wrong. I was too tired to swim properly, legs too heavy to float. Strained knee felt locked and I could not kick properly. Random breast stroke kicks were bad. Front crawl kicks hurt somewhat. After an hour of getting dropped even in Lane 1 by swimmers slower than myself, I bailed out.
Called Victor for SOS, he managed to squeeze me in at 9pm. I met Chin KK there, getting his painful rub-down just before me. Eeeuouch, tonight's massage was painful! My ITB and inner abductors and hamstrings and whatever there was on my legs were sensitive to the touch. Victor diagnosed that the quad muscle that went from the outer butt to the inner knee was the main problem (it controlled side movement and rotation of knee), as well as the other tight surrounding muscles. Knee felt looser after the pain, yeah.
I was soooo paranoid, especially since it was an old injury spot that last 8 months previously. Better be kiasee and preventive than cure. Oh oh precious knee.
No running tonight. Swim class. Should be good for the legs. How very wrong. I was too tired to swim properly, legs too heavy to float. Strained knee felt locked and I could not kick properly. Random breast stroke kicks were bad. Front crawl kicks hurt somewhat. After an hour of getting dropped even in Lane 1 by swimmers slower than myself, I bailed out.
Called Victor for SOS, he managed to squeeze me in at 9pm. I met Chin KK there, getting his painful rub-down just before me. Eeeuouch, tonight's massage was painful! My ITB and inner abductors and hamstrings and whatever there was on my legs were sensitive to the touch. Victor diagnosed that the quad muscle that went from the outer butt to the inner knee was the main problem (it controlled side movement and rotation of knee), as well as the other tight surrounding muscles. Knee felt looser after the pain, yeah.
I was soooo paranoid, especially since it was an old injury spot that last 8 months previously. Better be kiasee and preventive than cure. Oh oh precious knee.
Wednesday, February 10, 2010
YF Strides Day 5
I have no idea how I pulled my left butt muscle, but I did. Coach got us to do the one-legged- squat-touch-ground drill. My leg butt was very tight, I just could not go down properly. It was not a muscle pain, but a sharp pull. The kind of locked-tension that felt like the muscle might *twang* if I forced my squat down. I kept stretching in the middle of the drills, but the tightness would not go away. :( I might try rolling over a golf ball tonight.
Anyhow, static drills tonight: 6 sets of:
1. one-legged squat, alternate (L, R, L, R...) x12
2. push-up-kick-leg x12
3. side planks, alternate 30sec each
4. half-squat, alternate leg x12
Then 3x 2.4km
1. Moderate pace: 14:05min = slightly under 6min pace
2. Slightly faster: 12:34min = slightly above 5min pace
3. Tempo: 11:53min = slightly under 5min pace
Oh my poor butt.... why a sharp pain? :(
Anyhow, static drills tonight: 6 sets of:
1. one-legged squat, alternate (L, R, L, R...) x12
2. push-up-kick-leg x12
3. side planks, alternate 30sec each
4. half-squat, alternate leg x12
Then 3x 2.4km
1. Moderate pace: 14:05min = slightly under 6min pace
2. Slightly faster: 12:34min = slightly above 5min pace
3. Tempo: 11:53min = slightly under 5min pace
Oh my poor butt.... why a sharp pain? :(
Tuesday, November 24, 2009
Slow slow run
Let's see, in typical PS-fashion, I have to hurt something somewhere before a major race. Right foot from US trail marathon. Right thigh from Sunday's long ride. Left toe from (of all silly things) my work shoes. How clutzy! Massaged all of these today and hopefully they will recover in a week.
Did a slow jog around Canterbury-Harbourfront in my new Asics. Shoes were a little stiff initially but broken into after 30min. Legs and body though were terribly tired and uncooperative. So we just trudged along very slowly. It was one of those runs just for activity, not training. Heck, I was not even timing myself. Thankfully, all the problem zones did not hurt as much as last Saturday. Whew! Enroute to recovery.... *fingers crossed*
Did a slow jog around Canterbury-Harbourfront in my new Asics. Shoes were a little stiff initially but broken into after 30min. Legs and body though were terribly tired and uncooperative. So we just trudged along very slowly. It was one of those runs just for activity, not training. Heck, I was not even timing myself. Thankfully, all the problem zones did not hurt as much as last Saturday. Whew! Enroute to recovery.... *fingers crossed*
Friday, August 21, 2009
Another Sports Massage
Finally had a chance to try out Victor's massage, after coming highly recommended by Jan and Mileage runners. To my surprise, I also bumped into a couple of SG regular runners there. Looks like Victor has a good referral reputation.
Session was good. The feeling (aka pain) was familiar. Very similar to a China lady that I had years ago, but who had since returned and I could not find an equivalent replacement since.
I told Victor to loosen up my ITBs and quads (totally dead after all the BT and hills and stairs). I laid face down. He first tackled the butts/ glutes. Pressed hard on the big muscles there. Which was correct, but few people do that. Normally when you said pain in the quads, they would attack the quads straightaway. Then he worked his way down the entire back of legs, including the hamstrings and calves. Very strong and firm => bearable pain (my threshold is quite high....). Flipped on my side consecutively, more hard pressing on the quads/ abductors (inner thighs) and ITB sides. There, done. 30min but efficient and effective.
Hmmm.... if I went to him before AHM, I might have run better?! *wistful*
Contact:
http://psescapades.blogspot.com/2009/08/contact-list-for-sports-treatments.html
Session was good. The feeling (aka pain) was familiar. Very similar to a China lady that I had years ago, but who had since returned and I could not find an equivalent replacement since.
I told Victor to loosen up my ITBs and quads (totally dead after all the BT and hills and stairs). I laid face down. He first tackled the butts/ glutes. Pressed hard on the big muscles there. Which was correct, but few people do that. Normally when you said pain in the quads, they would attack the quads straightaway. Then he worked his way down the entire back of legs, including the hamstrings and calves. Very strong and firm => bearable pain (my threshold is quite high....). Flipped on my side consecutively, more hard pressing on the quads/ abductors (inner thighs) and ITB sides. There, done. 30min but efficient and effective.
Hmmm.... if I went to him before AHM, I might have run better?! *wistful*
Contact:
http://psescapades.blogspot.com/2009/08/contact-list-for-sports-treatments.html
Wednesday, August 5, 2009
Contact List for Sports Treatments
My contact list for the treatments I have personally tried repeatedly for all sorts of injuries and strains etc. There are other random ones that I had been, but did not think they were effective enough for me so I have excluded them from this list.
Sports Solutions (Gino)
http://www.sportssolutions.com.sg/
Fees, services and contacts are listed on the website
Running Blog- http://weloverunning.blogspot.com/
I finally saw Gino on my friends' recommendation after 1 month of nagging knee pain that did not subside even when I scaled back my runs. Prior to joining Physio Solutions and starting up Sports Solutions, Gino Ng worked as a senior sports physiotherapist at the Singapore Sports Council (SSC) for 10 years. He also travelled with many national teams and treated our national athletes. Gino did a few assessment tests on me & diagnosed my problem. He taught me some strengthening exercises and also gave me some tips to correct my running form. Although Gino does not do sports massages now, his clinic has therapists who do that. Gino also conducts running clinics every Thurs from his shop.
http://psescapades.blogspot.com/2010/09/gino-physio.html
http://psescapades.blogspot.com/2010/09/pain-free-run.html
http://psescapades.blogspot.com/2010/10/shuffle-shorter-strides.html
Andrew (private physio)
$80/ 30min; $120/ 45min; $160/ 60min
81 Carlisle Rd, Mera Springs condo, #14-02
Tel: 98258689
Andrew works out of his apartment, but he was very good with his hands-on deep tissue massages. He was also very proactive with following up on clients' progress. He has many massaging gadgets and really uses strength to ensure an effective massage. Hence, the expensive rates. I am a regular of physio and sports massage sessions, but Andrew's style was very different. He also taught me how to self-massage to knead out the very very deep knots, and a fascinating way to stretch my ITB!
http://psescapades.blogspot.com/2010/09/andrew-physio.html
Kinesis
$120 first session Philippe Steiner (swiss old gentlman)
SMU Li Ka Shing Library Bldg, B1-27 (next to food court)
Tel: 63520800
A very dear and stately Swiss gentleman. :) It is usually very difficult to get an appointment with Philippe, must wait 1-2 weeks. He is extremely experienced though. You will get pulled, jerked and cracked in all sorts of places. Eg. did u know calf tightness is linked all the way to the back of our head/neck (just behind the ears)? He loosened that for me as well. http://psescapades.blogspot.com/2008/09/physio-ed-knee-hurray.html
Chinese Accupressure Centre
$24-36 per session, cash only
Tel: look for Frankie - 63720409/ 90071484
71A pagoda street (behind lucky chinatown macdonalds, above a bee cheng hiang bah-kua shop, 2nd flr)
My regular dose of weekly maintenance tui-nas. Good for easing out the cranks and general maintenance & treatment of sprains, strains etc. Great for target treatment of specific sprains, Frankie can spend an entire 30-60min just working on a particular spot.
Victor Ong/ Rosa
$55 for 1hr; $40 for half-hr, cash
Tel: 91459654/ 63540717 (Rosa: 96465096)
55 Newton Road (Revenue House), #05-02 (inside the Recreation Club on 5th floor; exchange for visitor's pass at security counter)
Good, firm sports massage. Experienced, many running clients. Be ready for painful kneading, but rewarded with loosened muscles and limbs. :)
http://psescapades.blogspot.com/2009/08/another-sports-massage.html
His colleague, Rosa, is equally effective but double the pain. Rosa is so petite that she puts her entire body weight on you via her bony elbows and fingers. Be sure to turn blue (from holding your breath) and scream in pain.
Gian Min Medical Centre
~$36 cash only
152 Mei Ling St #01-16 Singapore 140152. Tel/Hp : 64759621
Close by 9pm; call to check; no pre-apptm, walk-in to get Q-number (u can tell them don't want medicine before they issue it) usu v crowded, gotta wait 30min-1hr after u get Q-number.
The electricity acupuncture. They will also massage or twist/crack you in the same session. They decide what sort of treatment after they see you.
http://psescapades.blogspot.com/2008/10/acupuncture.html
Chinese physician Lee Heng Long
$30 per session, cash only
M: 9675 4306
Blk 39 #10-2412 Upper Boon Keng Road
Closed by 6pm and on Thurs; call before going
The spinal chiropractor - he loosened my back, and I could feel my entire hamstrings and calves loosen.
Chang Jiang Acupuncture (closed/ relocated - unsure of new address)
$40 per session, cash only
Physician CK Soh
Blk 150 Bt Batok St 11#01-232 S650150
Tel: 65665909
9am - 9pm weekdays & sat. sun til 5pm
I've been going for many acupuncture sessions. usu just walk-in. You can treat entire body in one session, just add more needles only, fixed $40.But if u want the tui-na, better to call in advance. There's a different Chinese guy doing tui-na and he's quite good. Also $40.
Sports Solutions (Gino)
http://www.sportssolutions.com.sg/
Fees, services and contacts are listed on the website
Running Blog- http://weloverunning.blogspot.com/
I finally saw Gino on my friends' recommendation after 1 month of nagging knee pain that did not subside even when I scaled back my runs. Prior to joining Physio Solutions and starting up Sports Solutions, Gino Ng worked as a senior sports physiotherapist at the Singapore Sports Council (SSC) for 10 years. He also travelled with many national teams and treated our national athletes. Gino did a few assessment tests on me & diagnosed my problem. He taught me some strengthening exercises and also gave me some tips to correct my running form. Although Gino does not do sports massages now, his clinic has therapists who do that. Gino also conducts running clinics every Thurs from his shop.
http://psescapades.blogspot.com/2010/09/gino-physio.html
http://psescapades.blogspot.com/2010/09/pain-free-run.html
http://psescapades.blogspot.com/2010/10/shuffle-shorter-strides.html
Andrew (private physio)
$80/ 30min; $120/ 45min; $160/ 60min
81 Carlisle Rd, Mera Springs condo, #14-02
Tel: 98258689
Andrew works out of his apartment, but he was very good with his hands-on deep tissue massages. He was also very proactive with following up on clients' progress. He has many massaging gadgets and really uses strength to ensure an effective massage. Hence, the expensive rates. I am a regular of physio and sports massage sessions, but Andrew's style was very different. He also taught me how to self-massage to knead out the very very deep knots, and a fascinating way to stretch my ITB!
http://psescapades.blogspot.com/2010/09/andrew-physio.html
Kinesis
$120 first session Philippe Steiner (swiss old gentlman)
SMU Li Ka Shing Library Bldg, B1-27 (next to food court)
Tel: 63520800
A very dear and stately Swiss gentleman. :) It is usually very difficult to get an appointment with Philippe, must wait 1-2 weeks. He is extremely experienced though. You will get pulled, jerked and cracked in all sorts of places. Eg. did u know calf tightness is linked all the way to the back of our head/neck (just behind the ears)? He loosened that for me as well. http://psescapades.blogspot.com/2008/09/physio-ed-knee-hurray.html
Chinese Accupressure Centre
$24-36 per session, cash only
Tel: look for Frankie - 63720409/ 90071484
71A pagoda street (behind lucky chinatown macdonalds, above a bee cheng hiang bah-kua shop, 2nd flr)
My regular dose of weekly maintenance tui-nas. Good for easing out the cranks and general maintenance & treatment of sprains, strains etc. Great for target treatment of specific sprains, Frankie can spend an entire 30-60min just working on a particular spot.
Victor Ong/ Rosa
$55 for 1hr; $40 for half-hr, cash
Tel: 91459654/ 63540717 (Rosa: 96465096)
55 Newton Road (Revenue House), #05-02 (inside the Recreation Club on 5th floor; exchange for visitor's pass at security counter)
Good, firm sports massage. Experienced, many running clients. Be ready for painful kneading, but rewarded with loosened muscles and limbs. :)
http://psescapades.blogspot.com/2009/08/another-sports-massage.html
His colleague, Rosa, is equally effective but double the pain. Rosa is so petite that she puts her entire body weight on you via her bony elbows and fingers. Be sure to turn blue (from holding your breath) and scream in pain.
Gian Min Medical Centre
~$36 cash only
152 Mei Ling St #01-16 Singapore 140152. Tel/Hp : 64759621
Close by 9pm; call to check; no pre-apptm, walk-in to get Q-number (u can tell them don't want medicine before they issue it) usu v crowded, gotta wait 30min-1hr after u get Q-number.
The electricity acupuncture. They will also massage or twist/crack you in the same session. They decide what sort of treatment after they see you.
http://psescapades.blogspot.com/2008/10/acupuncture.html
Chinese physician Lee Heng Long
$30 per session, cash only
M: 9675 4306
Blk 39 #10-2412 Upper Boon Keng Road
Closed by 6pm and on Thurs; call before going
The spinal chiropractor - he loosened my back, and I could feel my entire hamstrings and calves loosen.
Chang Jiang Acupuncture (closed/ relocated - unsure of new address)
$40 per session, cash only
Physician CK Soh
Blk 150 Bt Batok St 11#01-232 S650150
Tel: 65665909
9am - 9pm weekdays & sat. sun til 5pm
I've been going for many acupuncture sessions. usu just walk-in. You can treat entire body in one session, just add more needles only, fixed $40.But if u want the tui-na, better to call in advance. There's a different Chinese guy doing tui-na and he's quite good. Also $40.
Saturday, May 30, 2009
Brilliantly Clumsy Desaru Ride
A bunch of us went to Desaru for a long ride. All was going well, I managed to keep 30+/- kmh for most part of the ride, thanks much to the tailwinds we had and long downslopes. Strategy today was to keep playing with the front gear. Today's route was the reverse of what we did with Wung Yew and Kenneth earlier this year. We stopped at Petronas for a break. Wall's Cornetto Royale ice-cream at only RM2.80 (it is S$2.80 here)!
Continued along the coastal road back. Good ride, until the fall. Sigh. Accidentally rode into a sand ditch at the side of the road (to give more berth to vehicles) and skidded and crashed. Could not unclip in time and went down with the bike. Scrapped my left elbow and left hip. Immediate self-check: knee ok, good, still can run. Alber helped me to rinse with water. Blood was fresh red.
Picked up the bike and continued. Had problem leaning my elbow on my aero bars. Then strike 2! Went round a bend fast, which had another sand ditch and deja vu! This time on my right side - badly scrapped the right elbow and shin. Argh, not my day at all. Super sian by then... Speechless at my own stupidity to make the same mistake twice, within 10km. *$^#*%! This time the cut was quite deep and blood was dripping. Literally, bloody hell. Haha. And I was sort of covered in dusty sand all over. Brilliant....
Made it finally to lunch restaurant and cleaned myself as best. After lunch, stuck some gauze onto the wounds, and we headed back to jetty. We completed the ride in good time actually, everyone of us. Back at Changi Village hawker centre, we stopped for ice-kacang and food. Saw many Sundowners getting ready and having dinner. Reminded us of our run last year.
Brought my bike to be serviced. Handle bars and aero bars took most of the impact, scratched and torn taping. Went home after that to lick my wounds, literally..... Swollen bruises and bad scraps all over. Looks like I would not be swimming next week....
Continued along the coastal road back. Good ride, until the fall. Sigh. Accidentally rode into a sand ditch at the side of the road (to give more berth to vehicles) and skidded and crashed. Could not unclip in time and went down with the bike. Scrapped my left elbow and left hip. Immediate self-check: knee ok, good, still can run. Alber helped me to rinse with water. Blood was fresh red.
Picked up the bike and continued. Had problem leaning my elbow on my aero bars. Then strike 2! Went round a bend fast, which had another sand ditch and deja vu! This time on my right side - badly scrapped the right elbow and shin. Argh, not my day at all. Super sian by then... Speechless at my own stupidity to make the same mistake twice, within 10km. *$^#*%! This time the cut was quite deep and blood was dripping. Literally, bloody hell. Haha. And I was sort of covered in dusty sand all over. Brilliant....
Made it finally to lunch restaurant and cleaned myself as best. After lunch, stuck some gauze onto the wounds, and we headed back to jetty. We completed the ride in good time actually, everyone of us. Back at Changi Village hawker centre, we stopped for ice-kacang and food. Saw many Sundowners getting ready and having dinner. Reminded us of our run last year.
Brought my bike to be serviced. Handle bars and aero bars took most of the impact, scratched and torn taping. Went home after that to lick my wounds, literally..... Swollen bruises and bad scraps all over. Looks like I would not be swimming next week....
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