Chinmaya Seva

Hari Om,

The 5k race results have been published and are available here.

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Ganesh Iyer/ Sriram

Hari Om,

The 10k race results have been published and are available here. You can alternatively login into you chinmaya-seva.org and view your (and other participants in your family) race results.

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Ganesh Iyer/ Sriram

Hari Om

This Saturday there will be a Half marathoner Om Run training conducted by Mentor Meyyappan at 8 am.  No workout for 5K/10k registrants. You will be running/walking on Sunday at the OmRun event

Only Half Marathoners who are NOT running the 10k  on Sunday (as they will be volunteering to serve the other runners/walkers/participants) in the OmRun event need to show up for this workout.

Mileage for the workout: 10 K (6.2 miles)

I reiterate again everyone else take the day off and we will see you at Los Gatos High on 03/21.

Thanks to Meyyappan for taking time on Saturday to lead the group. Also thanks to the runners/walkers who are volunteering on Sunday. Appreciate it

If there are any questions please feel free to call me at 415-279-3720 or drop me an email at ganeshkln@yahoo.com

Happy Trails and See you all on Sunday.

Regards

Ganesh

The Artichoke Half marathon online registration is now closed.

The Race director said  that 150 people had registered, so he closed the registrations.

Please hold on until further notice.

I (Ganesh Iyer) will be collecting the Registration information for runners who have not registered yet and will plan on doing a bulk registration by coordinating with the Race Director.

Call me at 415-279-3720 if you have any questions

Thanks
Ganesh

Important information for this Sunday‘s Om Run Training. Rain or shine train.

• What: Warmup, Stretch, Run/Walk
• When: Sunday March 14th, 2010
• Time: 8:00am
• Where: We will meet in the basketball courts (of Central Park) facing Bollinger Canyon Road.

Announcements

1. Please dress comfortably for running/stretching. Running shoes suggested. Gloves and hat might help too.
2. Parking is limited. Carpooling is encouraged.
3. Next sunday (3/21) is event day! See you all on sunday March 21st @ Los Gatos High Schools tracks for the Om Run 5k/10k race, walk-a-thon and more. Bibs will be distributed between 8:00 AM and 9:30 AM. Please arrive early to collect bibs.
4. Final 1/2 Marathon training session on 4/4 @ Isherwood Staging Area, Fremont.

Mileage

• 5K Beginners – 2.0m
• 5K Intermediate – 4.0m
• 10K Beginners – 4.0m
• 10K Intermediate – 5.0m
• Half marathon Beginners  - 9.0m
• Half marathon Intermediate – 10.0m

Maps
Central Park, San Ramon, CA

Directions:

From Hwy 680 North

• Right on Bollinger Canyon exit, Left on Central Park.

From Hwy 680 South

• Left on Bollinger Canyon exit, Left on Central Park.

Contact Information:

• Arti Kapoor – 510-415-5875
• Ganesh Iyer – 415-279-3720
• Ram Vemuri – 510-449-3553
• VP Shenoy – 408-314-5908
• Sridhar Krishnan – 510-552-5098

Important information for this Saturday’s Om Run Training. Rain or shine train.

• What: Warmup, Stretch, Run/Walk
• When: Saturday March 13th, 2010
• Time: 8:00 AM (8:30 AM for those attending Swamji’s classes)
• Where: Campbell Park, 48 Gilman Ave, Campbell, CA 95008 -  Parking lot near the corner of Gilman Ave and Campbell Ave

Announcements

1. Please dress comfortably for running/stretching. Running shoes suggested. Gloves and hat might help too.
2. Parking is limited. Carpooling is encouraged
3. No training next saturday (3/20) for the 5k/10k runners. The half marathoners will run with some mentors for 6 miles on Saturday (3/20) as many of them will be also volunteering for the Om Run event. If you are a half marathoner and running the 10K on Sunday do not run on Saturday. Remember rest is important.
4. See you all on sunday March 21st @ the Om Run 5k/10k event, Los Gatos High School tracks. Bibs will be distributed between 8:00 AM and 9:30 AM. Please arrive early to collect bibs.
5. Final 1/2 Marathon training session on 4/3 @ campbell park.

Mileage

• 5K Beginners – 2m
• 5K Intermediate – 4.0m
• 10K Beginners – 4.0m
• 10K Intermediate – 5.0m
• Half marathon Beginners  - 9.0m
• Half marathon Intermediate – 10.0m

Maps: 48 Gilman Ave, Campbell, CA 95008

Directions:

From Hwy 17 South

1. Take exit 25 for Stoneridge Dr – go 0.2 mi
2. Turn left at E Hamilton Ave – go 0.4 mi
3. Turn right at S Bascom Ave – go 0.5 mi
4. Turn right at E Campbell Ave – go 0.5 mi
5. Turn left at E Gilman Ave – go  318 ft

Contact Information:

• Prasana  Iyengar - 408-421-3040
• Sanjay Bombwal - 408-656-1950
• Radesh Manian – 408 221 3651
• Ganesh Iyer - 415-279-3720

Hari Om

We are heading towards the last 4 weeks of the inaugural Om Run season and all of you are looking fabulous and committed to give your best towards your target races.

All of you are running increasing mileages over the course of the week specifically on your long endurance runs. I am hoping you are sticking to the training regimen and not overdoing or under-doing anything. As far as you listen to your mentors and follow the routines consistently you will do fabulously well on your target event.

Those of you who are targeting the 5k/10K on March 21st Good luck to you!! Have a good run and most importantly enjoy the race and other festivities being put together by the organizing team. They are really working hard to put a fabulous event for you all and I am sure you will enjoy it every bit and cherish the experience for a long time.

For those of you who are targeting the Half marathon here are some important notes:

The Half marathon race will be the Artichoke Half marathon at Pescadero, CA. It is 14miles South of Half moon bay on Hwy 1. Towards the end of march we will start reaching out to folks to determine if we can do a group transportation to the place. Depending on the interest expressed by the runners it can become reality. More on that later.

First and foremost your race is only as good as your ability to make it to the starting line!!:-)
For that you need to register for the race.

All of you have to register individually for this event. There will be no group registration. We (Mentors) will guide you through the process and address any questions you may have but you have to do the registration yourself.

Here are the instructions to register for the Artichoke Half Marathon. It is very straightforward and takes around 5-10 mins. I have already registered myself.

You can register online until 04/10/10 12:00 PM CST and the registration fee is $25.00. After that you will have to register onsite on race-day and the fee will be $30.00

Registration instructions

Goto

Artichoke Half Marathon Registration

Select the Category you wish to enter as “Half Marathon”

Sign the waiver acknowledging that you are 13 years of age or older.

For runners who are under 18 years of age please have your Parent/Legal Guardian enter their name before you proceed further

For the Login information use your existing user account if you already have one.

Otherwise select “Create a new user account” and click Continue.

In the next screen provide the appropriate personal information which will also be the entrant information for the Half Marathon event.

Select your apparel (Whether you need a Medium Short-Sleeved or Large Short-Sleeved
shirt).

If you are creating a new user account then setup the userid and password appropriately.

Click on ‘Continue”

Provide the Payment information

Click on ‘Continue”

You will be provided a confirmation receipt. Keep that with you so that you can

Log out

Some Notes on the race

This race is a no-frills small race (there will be no expos and people marketing merchandise etc) but a very fun and scenic race. Everyone will get a tee-shirt & large artichoke.
Race numbers or bibs will not be mailed; you will pick them up on race day. So you need to be early there.

If any of have questions regarding the race registration for the Artichoke Half marathon drop me an email – ganeshkln@yahoo.com

Stay focused, consistent and above all enjoy the run.

Happy Trails!!
Ganesh

Plantar Fasciitis:
Is inflammation of the plantar fascia which runs along the sole of your feet. This is a common injury in runners and can become a chronic condition if it is not managed properly.

Causes:

Running and jumping motions places tension at the point where the plantar fascia attaches to the heel, and repetitive stress causes inflammation. Alos excessive pronation of the foot ( inward rolling of the foot) can also contribute to the injury.

Symptoms:

In mild cases you can feel pain and tenderness on the inside part of the sole. The pain is worse upon awakening in the morning and it can progress to severe pain which makes it difficult to walk.
Treatment:

Stop the weight- bearing activity. You can swim or bicycle. Take anti-inflammatory medication such as Ibuprofen. Apply ice 4-5x/day for 15 minutes. Consult your podiatrist. Recovery can vary from a few wks to several months depending on the severity of the
injury.
Prevention:

If you pronate excessively wear proper shoes with good stability that will correct the pronation. Replace shoes every 6 months or every 500 miles. Use 1/4″ heel pads in shoes. You can also strengthen the plantar fascia by performing toe pulls with an elastic band.

Runners Knee:
This is the most common injury among runners. It is an overuse injury affecting the front and both sides of the knee cap.

Causes:
It is thought to be due to misalignment of the knee cap because of excessive foot pronation (inward rolling of the foot). Weak Hamstrings and quadricep muscles can also contribute to runner’s knee.

Symptoms:
Pain occurs behind the knee cap but it can progress to the entire knee. You may also feel a grinding sensation behind the knee and sometimes it may feel like it is giving way. The pain can be exacerbated after long periods of sitting or while going up and down the stairs.

Treatment:

For mild cases, apply ice 4-5x/day for 15 mins.  If symptoms do not improve in 2 weeks, see your doctor.

Prevention:
Proper shoes to correct the pronation as discussed above will also help.

Ankle Sprain:
Is inflammation or stretching of the ligaments of the ankle joint.

Causes:
Sprain occurs usually due to rolling of the foot outward or inward. Most ankle sprains occur when you roll the foot outward.

Symptoms:
1st Degree Sprain: mild pain and swelling without bruising and loss of range of motion.
2nd Degree Sprain: moderate pain and tenderness, localized swelling, localized bruising, and slight loss of range of motion.
3rd Degree Sprain:Severe pain and tenderness, entire ankle swelling, bruising over entire area, and complete loss of range of motion.

Treatment:
For 1st Degree sprains: Initially RICE Treatment( Rest, Ice, Compression and Elevation) for 24-72 hours. Ice are 5x/d for 15 minutes and immobilize the joint with an ACE wrap but remember not to wrap it too tight that it cuts off circulation. Elevate the foot to reduce the swelling. You can also take anti- inflammatory medication such as Ibuprofen for the pain and swelling.
For 2nd and 3rd Degree sprains, you should also follow the RICE protocol initially but you will need to see the doctor as soon as possible.

I apologize for the late post, and I hope you find it helpful.

I hope you have all stayed injury free during your training!!

Grishma