Profile 9 Being fit and weight loss: Emmanuel Chandran

Last May a new runner joined the Woodstock for a 7Km handicap run around the Bay.  Being me passive and shy to strangers :p I did not get the chance to say hi.  The following day he ran with us at the Heart of the Lake at Bankstown and he finally joined Woodstock runners.

Then he diligently started running with the group every Thursday on Speed training.  I try to run with him on the group together with Paul Witthaway.  He is a sprinter and regularly plays soccer.  He patiently waits for me plodding along and encourages me every lap.

One day while browsing at the coolrunning website, I saw him! i meant I saw his post that he was once overweight! I was curiuos as a cat and the next Thurday training night I meekly asked him if it was true, and he said it was!  But anywa it gave me the opportunity to interview him!  So I emailed him and asked him THE questions …

What is your heaviest weight? I was just under 140 kilos or possibly over but it seems so far away that I may have blocked some of it out of my memory!!
What is your current weight? I fluctuate between 70-72 kilos.
What was you lightest weight? During a slightly dodgy period in my life I dropped to around 63 kilos.
What made you realize you need to get back on track and being fit and healthy? I was around 21 years old, I ran to the bus and I got on and I realised I was breathless and my vision temporarily blacked out for a second or two….i was sweating and felt very unwell. That was it, I made my mind up then but it has taken me around ten and a bit years to get to my present stage.

Do you have a special diet? What is it? My diet is based around a little of everything and not too much of one thing. My daily pattern works like this
– a black coffee when I wake up (5am ), then I am off to the gym (6am), finish gym have a banana (7am ), get to work and have my breakfast which will be something like sultana bran or a cereal which has several different grain ( but careful about anything with too much sugar ) (8.00am ), I  drink green tea throughout the day, take my multivitamins straight after breakfast, then at around 10am I have an apple, at 11am I have my lunch which something like a wrap with a handful of salad and some beef mince curry, at around 12.30 I have handful of nuts and dried fruit, at 2pm I have two small mandarins, at 3pm I have a pita wrap with a handful of salad with tuna and corn, at 4pm I have a couple of vita whole grain crackers, get home and either have dinner or go for a second gym session lasting no more than 30 mins which includes stretching and light cardio ( this session is reliant on how I am feeling so I won’t push my self too much, this session is meant to ease my muscles and bones ), when I get home at around 7pm I have again meal of say something like a small portion of brown rice with curry ( I LOVE CURRY!!!! ) salad and sometimes some vegetables with a glass of orange juice. And finally at around 8pm I have a mug of soya milk with a spoonful of protein powder to prevent muscle breakdown when I sleep. So there u go I am a little piggy.

Current sports you do, or other things/hobbies that you like doing? – currently my main focus is running and my cross training are focused on this. Would like to play football ( soccer ) but very aware of picking up needless injuries. I am starting to do more weight sessions in the gym. Already do bosu work, some ab work, cycle work, cross trainer, will start swimming soon in my new gym and I regularly go bush walking with a bush walking group ( at least once a month minimum ). The general idea is to keep myself active. I play cricket when I get opportunity. I play tennis sometimes during summer.

Can I ask for a photo of you before and after your weight loss gain?
As for picture of when I was chubby, sorry, its far too graphic to show anyone. Sorry. My mother keeps them locked up ( under my strict instructions ). I am sure it will be an inspirational tool for u, but it brings back some very bad memories for me…sorry mate. As for my present picture, I can one of those to you but did u want a head shot or some kind of Atlas type pose?? haha! Let me know.

Hope this is helpful mate.

In another incident I really tried to get his past picture (trying my luck and not being bad! as mentioned I just want to inspire people who think THEY CAN NOT) and I got this answer: “Mate I really look scarey! I am like a Tiger, with stripes all over me because of the stretchmarks so Imagine how I was before.”

Fair enough! Anyway I got snaps of him running the Bay Run, Breaking his first handicap with the Woodstock with a new record of 32 minutes!  And he just recently ran the tough Willy to Billy Bush run.

1st from left

Thanks Mani for giving me the chance to write your story online.  May we bring inspiration to those who think they can’t .

Bankstown Hidden Half and 5KM Mayoral Run/walk 2009

I am not ready to race again after that City to Surf.  Scared I would be in pain that I havent looked ahead of what race to run that coming Sunday.  There are a few races that Sunday but I havent decided what i wanted to do that Sunday.  Do a longer run and not race or race.

I went that Saturday afternoon to help John tweak his Balmain Fun Run on November 2 and he said he is running the Bankstown.  I told him I will ring him should I change my mind.  By 1030ish we were okey to run 5Km slow and fun.  So I sent SMS to John afraid that I might wake him up when I ring that we are coming along with him.

Woke up late! and was 3 minutes late at 630 meeting agreement with John! As we appologized and head off to Bankstown.  Arrived there at 710 and 5Km race starts at 745 while the half starts at 730.  A number of Woodstock are participating both events.

Come to think of it, it has been a long time that I havent race this distance.  Interesting to know how I would go however as I reminder I will be doing slow careful run at this event.  Stretched, and warmed up and we stayed at the back of the pack.  Gun was fired and we lazed our self to the route.  I knew even if i am fit I am not sure if I would like to run the half marathon distance here.  Rn the 12Km heart of the lake which is a tough course and so the half which is incorporated with the half marathon distance of the race.

Emmanuel Chandran

Slowly we built up, slowly overtaking runners.. We saw Emmanuel who is doing half on the way and passed him.  The course is almost flat with very very minimal inclines.  By 3rd kilometer my left ankle was burning and I knew that if I speed up more I would just bust the foot so I tried to remain on the pace I was going just below 5min/km.  Terry continued on and went ahead of me as I told him to go ahead.  I was eyeing to ladies of the same age category as I am looking fit runner.  I was aimin to beat them in time at least, which I am glad to have overtaken them just before the 2nd Kilometer.

As we reached the parking lot, I knew i am almost home and we were directed at the grass as I finished 23.37 chip time.  I felt happy as my knees did not act up and it was sub 25 minutes.

Surprised to get into the age category 2nd place and 7th female overall and I am pleased.  We left before the raffle prizes as they linger and we learned we got called for backpacks!  I felt it was too short run and my lungs wasn’t too puffed as last week which I am glad.

Oh BTW, this will be my last age category awards in the age limit 20-29 … as on the 21st I am turning into a new age category which is tougher, and more challenging group.  Lucky would I still be winning next time not until I wait when I get stronger when im at 35 I reckon.

The Woodies

What: Bankstwown Hidden Half
Where: Bankstown, NSW
Distance: 5KM
Time: 23:37, 2nd F19-29, 7th FOall

Results
Half Marathon
5 km

City 2 Surf 2009: World breaker for most numbered participants @ 75k!

The City 2 Surf is one of the events Sydney celebrates or awaits.  For non runners – some are pissed because the roads are closed and traffic is expected, and for runners and walkers because this is one of the most fun (-not as it is also too crowded) but festive and particpated.  For the record, this foot race has been running for 38 years already!

This year tallied to be the be the biggest run in the world.  This is followed by JP Morgan Corporate Challenge in Frankfurt with 69,042 official entries, the Cursa El Corte Ingles in Barcelona with 57,175 and the Atlanta Journal-Constitution Peachtree 10k with 55,000, and the inspiration, the San Francisco Bay to Breakersheld in May this year with only 31,626 registered runners, plus an estimated 31,000 unregistered.

With the statistics, the event was able to race money for different charities at more than 2.1 Million AUD.

Last year, I was in the green bib.  Lucky that I am able to enter in the green as I am a first timer and should start at te back of the back or at least in the Blue Bib.  Making use of my Philippine 10KM times they allowed me to join the green bib for runners doing a 75 Min-85Min.  Lucky last year I was able to go under 75 Mins at 71:xx that allowed me to start with the red bib SH1, which is two group behind the elite/initational runner and the preferred/seeded runners.

I got the race packs Friday.  This will be my first run in two weeks of rest after putting myself into injury in the Hunter Valley Half Marathon.  I have not had any long runs since then.  And the last visit I had with my physio told me I can run the event as long as I take it slow.  I was skeptical how I would perform, the best thing i was planning to do anyway is stay safe and avoid getting myself more injured.  Finish the race and if I feel better, speed up and target the time estimate I sent our internal teams in Woodstock as 70 minutes, even hoping for a sub 70!!

Anyway, got up before 7, prepared quickly and dashed to the bus stop.  As usual the participants like us are waiting at the bus stop and there are are no buses since its sunday.  Lucky after 10 minutes of wait two arrived at the same time that brought us to QVB where we walked and had to queue for a loo at McDonalds which took as centuries!

By the time we got to hyde park, we did have to search where the bag drop off is which is 1 block away where we were and so we went dropped the bags and by the time we reached the SH1 group we were at the sidelines at the end part.  This did not worry me, it’s good at least no pressure of needing to go faster with the people in front.  By 9 the gun was Fired by Olympic Swimmer Peter Sullivan.

After 30 or so seconds we started to walk … and jog passing the mats.  it was an okey pace not until we reached the hills where i was puffed.  I blame this for not running much.  It was hard, however we tried to keep with our pace.  I knew I was going over 5min/km pace.

Then when we reached heart break hill, i was puffed and wheezing and I did have to walk around 20 seconds and tried to run again.   Then another stop and walk on top of hear break hill after the water station I knew I was loosing time but I it was hard pushing myself too much i need to walk!  After that I told myself to run and no more walking.  I tried to keep up and most were already downhill with some not so big inclines and hills.  at 10Kms I do now feel my knees hurting.  I knew why.  It was the downhill tha caused it that I did try not to run as quick and pray i get there before 75 minutes.

I already knew I was way off my estimates and wish time.  At least the pain were not as painful as the one in hunter valley.  So 2 more kilometers when you hear the finish line announcements and you can see the beach.  Conserving my energy I was hanging on to finish the race.  I was tired and exhausted.  Hating my injury that caused me to stop training.

We reached the finish line at 73.44 minutes gun time.  And at the end learned to finish at 72:05 which I am glad as there are rumors they might cut the red bib start at 73minutes  I am not so pleased with my run as I am slower than my 1st C2s but still pleased I finished.

The Woodstock Open women team which I am in got into 5th place out of 94 teams.  Our Woodstock teams got 1st in the Women Veterans, 2nd in Men Veterans and 3rd in Mixed team.

It was a fun run.  I am hoping to do better next year.  I am not just sure If i do want to go through all the hassle of queue in bathroom and drinks and food and bus after the race, after 75000++ runners and their supporters …

Some photos are borrowed from Marathonphptos.com.

Results
Photos

Bay Run 2009

This is one of the races I did wanted to run.  Since this is so close my backyard, 15 minute walk, and I did it last year I need to miss is it because of my ITB injury.  However it was planned that after my friends take part of the event, we will be running a slower version of it around the bay after a two week rest of recovery.

We were running late as the mals start first at 800 and we were still halway through the start and I told Terry I am going to run to get his bib.  No stretching or anything and I did try to make it really easy for my legs.  i am worried I won’t get the bib on time and Terry wont be at the start line before they start.  Was planning I’d be running handing the bib to him when it would have started and he is not yet at the start line! Glad he arrived 3 minutes before the gun start, not much of warm up and stretching for him, his ankle is not doing well so I feel bad I was kinda pushing him to move faster that day!

I saw Sissi, Asa, and John on my way to pick up the bib.   And saw Emmanuel at the start where I pointed out where Terry can join him and do the run with him.  Asa was doing the power walk and I was standing with her not after the 1st runners came at 21 minutes for the 7KM course!  Asa left me as they started the walk.

It was a bit cold, and I am trying to wait for John to come in first amongst all of my friends.  Then come next Emmanuel, then Terry and Sissi and Asa.

Helped John distributing his flyers for the Balmain Run.

What’s different with this run is they always have a run with your dog.  So there were lots of dogs around the start line too.

After the race and catching up with the rest of the woodies, we dropped things at home and did a slow 45 minute version of the lake.  I was puffed after no runs for two weeks.  The knees or legs were sore from the come back.  It was not irritating pain.

I am hoping to do a run again within the week before C2S.

Results

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Excercises for an ITB Syndrome

As one of  the Woodstock mates, Bron who had ITBS earlier than I did said she did a research of stretches and excercises for the ITB during after recovery.

So I did.  I tried my best to put all images as a one-stop-shop for those who share the same injury as I have.  During the routines, don’t forget to breath normally. :p

Warning: I am not a Physio/sports-medical practitioner. Only do this on your own risk! All stretches should be gentle. If it hurts, it’s wrong.

1. ITB Stretches

a. ITB Stretch with rope:

b. Passive IT band stretch.
* Use a bench or couch
* Extend the leg back behind the body
* relax the muscles a let gravity pull the leg down
* Ten to fifteen minutes should result in a good stretch
* If needed ankle weights can be added, or another person can help by applying gentle pressure
* Like all stretches, if done right it should NOT be painful.

c. Lying Iliotibial Band Stretch
* Maintain a strong zip and hollow, and don’t let the pelvic “clock face” look down!
* Keep the scapulas anchored.

d.Hip / outer thigh stretch – ITB Stretch
Sit and cross your legs. Pull your knee to your chest and hold for ten seconds – Switch and repeat with other leg.

e. ITB Stretch 5

*Cross injured leg behind and lean towards the uninjured side. This stretch is best performed with arms over the head, creating a “bow” from ankle to hand on the injured side (unlike how it is depicted).
*Cross injured leg over the uninjured side and pull the leg as close to your chest as possible.

f. ITB Stretch 6

*Pull foot up to back of buttocks. Cross the uninjured leg over the injured leg and push down, hold for 30 seconds.

g. ITB Stretch 7
Stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object while pushing your right hip in the  opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the ITB muscle in the right hip and along the outside of the right thigh. Hold for 30 sec. Relax slowly.

h. ITB Stretch 8

1. Stand with your right side towards a wall, an arm’s length away, feet together.
2. Extend your right arm sideways at shoulder height so the flat or your hand is against the wall and you are leaning towards it.
3. Place your left hand on the side of your left hip.
4. Exhale, keeping your legs straight, tightening your buttocks, and pushing your right hip in towards the wall until you feel the stretch down the outside of your right leg.
5. Hold the stretch and relax.
6. Repeat for the other side.

2. Leg Flicks
Sit on leg extension machine with legs out straight, with a 5-10lb weight flick legs up and down with movement from the hips making sure not to bend the knees.

3. Knee Push Backs
Leaning against a bench raise and lower alternate heels off the floor in a walking motion. When heel returns to floor ensure that knee is pushed back out as straight as possible.

4. Calf Stretch
Measure 3 foot-lengths away from the base of a wall and place feet together with hands on wall. Lean forward until chest touches the wall making sure that heels do not
leave the ground. You should feel a stretch in the back of the calf

5. Quads Stretch
Standing with support nearby to maintain balance, bend one knee back and hold fully flexed with hand for 30 seconds, repeat each leg.

Quadriceps exercise (Stage 1)
The quadriceps is the front knee muscle (the thigh). Tighten this muscle to make your kneecap move- hold this contraction for 5 counts and then relax. This exercise is done with the leg straight and can be performed standing, sitting or lying down.

Terminal Knee Extension (Stage 2)
Lie on your back and place a rolled up towel under your knee causing it to bend slightly. Bend other knee to support your lower back. Lift heel in order to straighten your leg. Hold for a count of 5 and then relax.

Straight Leg Raise with Heel Lift (Stage 3)
Lie on your back and place a rolled up towel under your knee causing it to bend slightly. Bend other knee to support your
lower back. Lift your heel so that your leg is straight. Once straightened, lift straight leg to the height of your other bent leg. Hold for 5-10 seconds and then relax.

Straight Leg Raises (Stage 4)
Lie on your back with opposite knee bent to support your lower back. Tighten your knee muscles (quads) and point you toes upwards. Slowly, lift your leg straight up slightly lower than your bent knee. The leg should be straight throughout the lift. Lower and relax leg between each lift.

Perform: 8 sets of 10
3 times a day

6. Hamstring Stretch
Place one leg on a table or bed while standing next to it. Straighten both legs and slowly lean forward until you feel a stretch at the back of you knee. Hold the stretch for 10 counts. Remember to keep your chin up and your back straight. Do not bounce during this stretch.

1. This exercise requires a doorway.
2. Lie flat on your back, through a doorway, positioning your hips slightly in front of the doorframe, with the inside of your lower left thigh against one side of the doorframe.
3. Keeping your left leg straight and flat on the floor, exhale and raise your right leg up until your heel rests against the doorframe. Do not bend your right knee.
4. Hold the stretch and relax.
5. To increase the stretch, slide your buttocks closer to the doorframe, or lift the leg away from the doorframe to create a right angle.
6. Repeat for the other side.

Note: If you have any lower back problems, it is acceptable to keep the non-stretch hip and knee slightly flexed.

Alternate Stretch

1. Stand with your right knee leg slightly forward of the left.
2. Keep your weight evenly distributed.
3. Lift your right toe keeping your hips, knees and feet ‘in-line’.
4. Tip or lean forward from your pelvis bringing your abdomen towards your thigh, keeping your back straight.
5. Repeat for the other side.

7. Piriformis Stretch

Sitting on the floor, straighten your right leg in front of you and place your left foot, sole on the floor, on the right side of your right knee. Reach your right arm over and to the left of your now vertical left knee, placing your elbow against the outside of your left knee and your hand on (or as close as you can get it) the right knee. (Val is right, this is a tough one to explain ). Gently push the bent knee across the body until a stretch is felt in the buttock. Reverse and repeat for the left buttock.

8.Gluteal Stretch

1. Lay on your back.
2. Bring your right knee up to your shoulder; guide it across the midline of your body with your right hand.
3. Using a gentle pull, bring your right foot across your body with your left hand. Ensure that your knee stays across your midline.
4. As you exhale, gently apply increased pressure at your knee to increase the stretch.
5. You should feel the stretch in your right buttocks.
6. Repeat with the other leg.

9. Tensor Stretch

In a standing position, cross your left leg over the other, with your feet about 1 foot apart. lean to the left until a stretch is felt over the outside of your right hip. I’ve found that I get a better stretch if I try to keep my shoulders parallel to the ground. Reverse and repeat for the left hip.

10. Groin Stretch
*Sit on the floor keeping your back straight, you may even want to sit with your back against a wall.
* Bend your knees up then let them fall to the sides with the soles of your feet facing each other.
*Grasp your ankles with both hands and pull your heels towards your buttocks.
*Rest your elbows on the inside of your thighs.
*Slowly push your knees towards the floor until you feel the stretch in your groin.
*Hold the stretch and relax.

11. Hip Abduction- Tband
* Secure the band with a knot in the bottom of the doorway and loop the opposite end around the ankle.
* Face the door side ways, keeping the knee straight pull the band away from the door.
* Balance on the opposite leg and keep the back straight.
* Slowly return to start position. Resistance should allow smooth and normal hip motion without losing balance or trunk position.
* Work both legs.

12. Hip Extension- Tband
* Secure the band with a knot in the bottom of the doorway and loop the opposite end around the ankle.
* Face the doorway and pull the band straight behind you keeping the knee straight. Balance on the opposite leg and keep the back straight.
* Slowly return to the start position. Resistance should allow smooth and normal hip motion without losing balance or trunk position.
* Work both legs.

13. The “Clam”

Start in side-lying position, knees bent, feet together, keeping your hips “stacked.” Lift the top knee, keeping the feet together. Repeat 10x. Do not roll forward. This warms up your hip (gluteus medius), making the stretch more effective.
	The position: Move the bottom leg forward, slightly.  Keep the top knee bent and the thigh pushed back, to extend the hip.  Keep your abs tight, to avoid arching your back.
	The stretch: Place the ankle of the bottom leg on the top knee and gently press downward, while you are pressing upward with the bottom leg. Hold for 6 seconds, relax, but keep the position. Your leg should be able to drop toward the floor a bit more. Check your position and repeat. Do this 3 times. Then repeat on the other side. Be sure to start with “The Clam.” The goal is the inside of the upper knee touches the ground. This may take weeks of effort with real tightness. *If you don’t feel any stretch, you need to adjust your position and be sure your abs are tight!*.

14. Lateral hip drop: This requires a stool 3-12 inches high. Stand with the affected leg on the stool and while keeping your knee straight, allow the suspended leg to drop as far as possible. Keep the knees straight. Then raise that side of your pelvis as far as possible. Repeat 10 times, then reverse the leg on the stool. Repeat the set 3 times. See the illustration above. This exercise is actually considerably harder than it seems. You may find that you have to progress slowly to the recommended 3 sets of 10 repetitions each. Realize that if the ITBS is too severe to run without pain, you may need to substitute deep-water running for your run until the symptoms subside.

15. Lateral Foam Rolling

Begin by laying perpendicular to the foam roller. Your body position is a side plank, using your elbow to support your body weight. Lay gently onto the foam roller. Make sure you are balanced before rolling. Avoid falling back onto your buttock. The IT band lies on the lateral section of the upper thigh and therefore you must apply the foam roller to that area specifically. Once you have found this position of balance, begin to slowly roll up and down the entire length of your thigh. You may find this quite painful. Try to use your breathe to manage the pain and keep your focus on the lengthening of this area. Begin with 5-10 rolls.

All photos are borrowed from different sources.