… here we come!
I arrived in Seattle last evening, and am headed out the door in a few moments to set up the booth.
Look forward to seeing some of you at the booth today and tomorrow, and great luck with the 1/2 and full marathons!
A bunch of ChiRunning fans will be on the course, and we hope you’ll come by the booth to say hello!
Hi all -
I have decided that I still want to participate in the race in Seattle next week, but will be walking instead. Fellow Instructor Sarah Young and I will proudly ChiWalk the music-filled, fun Seattle course together, donning ChiWalking coolmax shirts!
There have been so many lovely comments from all of you, and I am inspired to get deep and listen to my body. “She” wants to run, but walking is the smarter more gradual choice right at this moment.
Who knows, maybe while we’re walking the 13.1 miles of the race I’ll have a breakthrough by listening and responding to my body continuously and have the chance to get to the bottom of it. I have heard so many fellow ChiRunners and ChiWalkers say that by listening and responding they’ve had “ah-hah” moments and been able to achieve another level of understanding. I think of this as an opportunity to get better at listening, and by walking, I believe I am taking the first step.
I took a nice walk yesterday morning and jogged for a couple of minutes throughout. I was frustrated because it didn’t feel great… I stopped because I was having a hard time getting my mind to focus on running form focuses through the frustration of the “squeaky knee”. What focus I do know I need to work on is the C Shape over and over and over again. Even as I sit here and type this, I am trying to keep my chin down, crown tall, and core engaged. So as I walk around between now and … (forever!) I will be working on my C Shape.
Visualization is a nice tool. It’s such a vital part of creating a mind-body connection. I think the process of visualization allows your mind communicate to your body what you want to acheive, with out your mind having to be “bossy”. What do you think about that?
Off to practice a walking C Shape.
Happy Friday to all.
I think of Gradual Progress as the framework around which ChiRunning can be learned. One step at a time, things should be incrementally and fully learned before moving on to the next step. It’s not the only way to think about ChiRunning form, but for me, is an important one.
As you’ve read in my blog, my knee has been bugging me and I have tried to work through it to see what would help and what I was doing incorrectly. Because the condition of my knee (and even more so, the condition of my form) has not improved, I have been disappointed and embarrassed to blog about it. I can walk the talk, but it’s going to take some deeper more mindful work. Here’s what I think happened:
My training regularity from August ‘08 through the race day in January ‘09 was dedicated and mindful. I worked hard on my form, and did decently well, but when it came to race day, I had (and still have) leagues of room to improve. While I do think that I went a little hard during the last couple of miles without keeping my form together (eg, I was taking longer strides, but in hindsight, don’t think I was keeping my core engaged/pelvis level), it has been the months since the race when my own running form has been the problem, not the race.
Danny’s been using the term “feel what it feels like” a lot lately, and it’s the perfect little phrase to continually remind me I need to get into my body, every chance I can. It’s 6 months after the race and my knee hasn’t gotten any better. I want to get better and stay better, I don’t want to have knee issues again.
I will be using Gradual Progress for real as I take the time to learn again. Thank goodness I know about ChiRunning. It will guide me through this process, through beginning to run again mindfully, and through my daily activities. Thank goodness for ChiLiving, a business that does so much good for people and encourages us all to go deep.
Katherine and Danny wrote a great article recently about teaching and letting your mind and body really communicate. I am going to read it again myself: Mind over Body vs Body over Mind (June 2009).
Certainly, there are days that are easier than others. Today, I had planned to run 10 miles, but it appears from the map that I cut it a little short. About 9.69 miles in 1:45. Not great, but a little better than last week, I think.
This route is all uphill and then all downhill. I’ve done it in the past, and ran it at lunch (long lunch!) sometime last winter. I remember it going a bit better than today.
The going was steep at the beginning, and so I just took it very easy, really let my legs just get warmed up with small steps. I used my arms as much as possible and really tried to keep my core engaged for the whole run. My heart was pumpin’ pretty good, but I felt really pretty good. I practiced focusing my y’chi and it is amazing how it just simply pulls you in. I felt good until about mile 5.5, when the steady downhill just started to do a number on my knees. I tried to really make my lower legs move in circles, and landed on my heels a bit more on the steeper parts. I think the real problem is the lack of total mileage I have put on my legs in between my long sets of running. The circular heels helped for a little while, but eventually I just had to slow way down and take it easy.
The last part of the route is flat, and I felt better during that part. I was able to really stretch my legs out and right now, my knees don’t hurt too much. I did sit most of the day after my run on the back of a motorcycle, so I got a little stiff, but the sharp pain I felt before in my right knee is no where to be found!
I suppose I am not the best model right now for how to train for a 1/2 marathon! I will say that as much as I do love to run, I love other things (hobbies) as well. Things around the office have been extraordinarily busy and I have been poor at managing my time to get out the door for mid-week runs. I feel very confident about my abilities as a runner now, though signing up for Seattle was probably not the smartest thing I have ever done. I am excited about it anyway, and will have a great time at the expo and with all the fellow ChiRunners out there.
Really looking forward to hearing from those of you who are going to be there. You’ll come by the booth, right?
I had the pleasure of being a running buddy to Haylie, a new friend who’s in school here in Asheville. Her mom is the GOTR coach at her school, and due to some knee pain that neither ChiRunning nor I have been able to help (I am chagrined by this fact), I was the lucky girl who got to be Haylie’s running buddy!
The weather this morning turned out to be lovely, and we were blessed with no rain and nice, cool cloud cover. About 1,500 runners, including coaches, girls and buddies, were in attendance for the 7th annual Girls on the Run 5K in Asheville. It’s quite a program, providing an active after-school extra-curricular option for girls at all different schools in the area (and around the nation).
Haylie’s goals were to: a) jog the entire race and b) not get side cramps. I am absolutely thrilled to say that, together, we accomplished this amazing, incredible feat. It was Haylie’s first 5K!
At about mile 1, just after the first water stand, she turned her sweet face up to me and said, “This isn’t actually too bad!” I told her that I knew her mom would be extraordinarily proud and that I was proud of her, too. By the second water station at mile 2, we were both feeling a little bit warm, and sipped on some water before continuing on the race. The course was very hilly, so we worked on really pumping our arms on the uphills, and keeping our stride lengths very short. On the downhills, we really let it go and let gravity pull us along and get us down the hill. The last part of the race is one final uphill and then a full downhill to the finish line.
On the final downhill, Haylie wanted to finish with a burst, and we certainly did. Crossing the finish line with large smiles on our faces, we completed the 5k, injury-free and with joy.
Thank you, Haylie, for affording me the opportunity to be your running buddy. I am honored and will always treasure that experience.
Pre-race smiles!
buddies!
Look at that girl with her arms up! (I am there, hiding behind some people)
Imagine that! I went running again in the rain today, again.
Seriously, for almost a month, we’ve been having these crazy days of rain. I think the longest it’s gone without raining here lately has been maybe three days. Don’t get me wrong, I am not complaining, but literally every time I plan to run, I prepare to go running in the rain!
Took a 9-miler today and did it a little slower than my ususal 10″. I ran this route in Biltmore Forest. It’s a pretty hilly route, and actually matches portions of the Seattle course pretty well in terms of elevation gain.
The first 5.5 miles rocked, and then I hit a wall. Before I hit my wall, my running form felt good, I wasn’t listening to music, and I had a big smile on my face. After the first downhill, my knee started to talk to me a little bit, which I knew to be because my stride was coming too far in front of me. On the next uphill, my knee pain went away immediately. Good lesson for uphills allowing my form to be more or less perfect (or as perfect as it’s going to get!). It’s a lot of uphill for the first half of the run and then a fair amount of downhill at the end.
The last 1.5 miles were okay, but I attribute it to downhills and water (I stashed a water bottle at mile 6).
I imagined writing my blog about my running experience, stating that it was absolutely blissful and amazing and I was so proud of myself… and I think I can do that with about 85% certainty right now, but I was honestly irritated with my (slower) time and sluggish finish.
When I was feeling good, my brain and ChiRunning focuses were all over the place, but mainly concentrated on
It’s so beautiful in Biltmore Forest that it’s hard to complain at all. The rain made the entire neighborhood look like a rain forest, and that was pretty special.
I would say over all, it was a good run. I stretched pretty well when I got home, and also did about a 5 minute leg drain, but I have a feeling I’m going to be a bit sore tomorrow. My knee hasn’t started any painful motions yet (last week by this time it had), so I think that’s a great sign.
Bent Creek is lovely. It’s a mainstay for me when I go running. I know the terrain, I know the parking areas, I know the hot/cold areas, I can get flats and hills, trail and gravel… It’s a great place to go running.
So I went out there today. My dad was in town for a couple of days, so on the way back from the airport, I decided to just go do my run @ Bent Creek. I did almost 8 miles (I think, this mapmyrun.com is great, but the maps aren’t always really clear.) In any event, this is the closest approximation I have for what I ran.
Started off running about 9.30 am, which was a little later than I like to start, but luckily it wasn’t too hot. I ran into a bunch of other runners (not literally, but there were a ton of people out there today). It was nice to see some smiling, happy faces on people running by. I hope I looked as happy as they did. Sometimes I wish I had a running buddy, but on the long runs, I really like to go at my own variable pace…
Since I wasn’t sure where I was running exactly (I was going for time, 80 minutes), I just tried to focus on my form, really thought about keeping my pelvis level, my chin down (crown of my head high) and not letting my feet land in front of my hips. I had bursts of energy here and there and used the downhills to my advantage and went quickly.
I would say overall I felt really great. I hate to admit this, but since last week (about 7.5 miles) I hadn’t run at all, not all week! So I wasn’t sure how today would go, but I think it went okay. The race in Seattle is hilly, so I am going to try to make my next long training runs on/near/including hills to make sure I can hack it.
Really looking forward to running the 1/2 in Seattle, though a little disappointed that I won’t be going faster than Houston. I guess that’s not the ultimate goal, because all I really want to do is finish the 1/2 marathon with a smile on my face…
My knee is talking to me a little bit this afternoon, but a little arnica creme and some careful walking is taking care of that.
I feel like everytime I write a new post, it’s about running in the rain.
So, guess what? I did my LSD run in the rain today… I ran this route, about 7.5 miles. Wasn’t sure when I left to go running this morning how I was going to do. Surprised myself with it, and am glad to say that it went well.
It’s a hilly route, and the hills are pretty steep. As I was running, I was trying to imagine any knee pain that might come about, and really thought about not letting my foot land in front of my hip. I was really working the uphills with my arms, trying to imagine that my legs were very small and not requiring lots of oxygen. When I got to the top of the hills, I kept running, kept leaning: it’s a great little trick to KEEP leaning into the hill as you crest them as you are running. Danny taught me that when we ran together months ago, and I can’t explain it, but it really works to keep your momentum going after finishing an uphill running section of a route.
I didn’t take my watch with me today because I knew the route was about 7 miles and wasn’t concerned with what time it took, I just wanted to make sure that I got the distance running in for the week. Starting last week with 6 miles, each weekend LSD from now until the taper week will be one mile longer than the previous.
Last week was supposed to be 6 miles, but I couldn’t hack it and only ran 5… then this week I managed to run 7.5, and next Sunday is 8 miles. We’ll see how that goes.
I discovered something today: I get bored on flats. Yep, bored. My parents always told me when I was young that “anyone who is bored is boring” so I have always avoided using that term, but I couldn’t think of anything else.
I guess I could play with my Gears more, but on an LSD run, I just want to get through it safely and with enough energy at the end to make it home without walking. I suppose music might make flats are more tolerable… but thankfully the Seattle race is pretty darn hilly. Looking forward to it!
Hope you all are doing well and that your spring training is going well.
I didn’t realize it until this afternoon, but it appears I really did something funky with my body when I was running yesterday.
Going up the stairs today at work is semi-painful. What did I do? My right adductor, medial quad and glute are sore. What on earth did I do?
It’s a puzzler, but definitely something to consider when I go running on Sunday!!
Thoughts? Tips? Who knows!
I can’t get over how lovely the mornings are this time of year… Brynn and I hauled ourselves out of bed this morning at met @ 6.30 to fit in a quick running workout before work.
We did this route, which we’ve done before… it’s around town and pretty consistently hilly. We ran it in about 26 minutes, and it’s just shy of 3 miles, so we had a pretty decent running pace.
Miraculously, my knee doesn’t hurt yet, as I think my Form Focuses are helping me get through these runs more mindfully and without hurting myself.
I don’t have a whole lot to report, except that running up the first hill, I was feeling my legs beginning to beg for air, so I shortened my stride and worked my arms harder… lo and behold, my legs chilled out and I felt pretty good. I was focusing on ‘tracking’ my feet so that big toe/pinky toe left the ground at the same time. I think that’s helping my knees. I also know I am trying very hard to focus more and more on not letting my feet hit past my hip. It’s such a strange sensation, but gosh my knees really appreciate it.
Thanks for reading, folks. Here’s to cool mornings! … and as Brynn said, “It feels so nice to get running out of the way and done with. And major bonus, I started work only 15 minutes later than normal! Score!”
I like to have it out of the way, but I really actually do like the act of running, too…
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