Runners High

Catch Up

2012-05-23T16:50:00.003-07:00

OMG..its been two whole months since I posted..way too long and its been a fantastic period of injury free running..

The last 2 months has been the final nail in the coffin for my overpronation and constant strains with chi-running finally mastered..as predicted by Coach JR it has meant an improvement in my times...my 10km is down to about 52, even on a hilly course which for me is great....our regular Quarry run has also witnessed many PB's, including on the extended 17km version...very happy with this...here's a pic of the Warriors on the day

As far as races go Ive only been in a few 10ks and the recent SMH Half marathon this weekend..went out like the clappers and then fell arse over tit on a curb at 3kms, blood, graises, watch banged up, 10 min in the First Aide tent!

Anyway, pretty proud that I finished despite an arm that was ballooning abit and feeling pretty ordinary....

Plans for the future are Jabulani 23km trail and a few other Halfs....no marathons this year but Coastrek50, my first ultra, early 2013..

see ya!

Running for the Sake of It

2012-03-04T19:31:00.004-08:00

January/February has been a fantastic 2 months of running...no PB's, no races, no new longer distances....just running four times a week and loving it...

The focus has still been on chi-running..ive lapsed form a few times and have been reminded by sorer than normal legs, but have also managed to change cadence from 60 to about 75 strikes per minute which feels awkward but much better when your done..

The focus has also been on trying to conquer the famous quarry run in Hornsby, a 13km monster of hills and 6ft track training run...over the past three weeks our times have been 1hr49,1hr42,1hr37 so we will keep on trying until it gets down to as low as we can go? 1h25? maybe...need to run the steep bits more and leg it down the hills faster to achieve this

Ive also broken in some leech proof shoes for the more technical parts of the GNW,

Montrail Fairweather Outdry

Straight out of the box, on the trail, with no problems....beautiful shoes.

As far as the future goes, there is Lindfield 10kms soon, then SMH Half Marathon, Jabulani much later in the year, etc.

Im amazed how ones relationship with running changes over the years...three years ago it was all about power running and times but now its just a pleasure to get out there and be in it.

Peace on the Quarry Run

2012-02-14T02:30:00.000-08:00

The Quarry run, from Hornsby to Dural through the bush seems to be hallowed ground as far as bush running goes at least as far as an old bloke we met this Sunday goes who said it was "like a church' to 6Foot Track-ers.....

This bloke, didnt catch his name, was about 65, a 6 time 6foot veteran and smashing it with the best of them up and down the Quarry runs substantial hills..here's Michelle, my running partner, right at the top of one

We also saw at least six very serous runners who must have been training for 6foot....lots of green shoes and calf compression...the Quarry run is 13kms long....2 very steep hills and I know ultra runners do laps! We did one lap which was more than enough until we start training for longer runs later in the year.

Here is the sad sight of police tape from the mum who committed suicide somewhere in the area a few days earlier..this is terribly sad..apparently she suffered from bipolar depression...poor family...one of her kids is in my daughters class

The next photo is for her...if it's 'like a church' lets hope she finally has found some peace...

Rest Makes You Stronger

2012-02-07T18:49:00.000-08:00

Decided this week to have a 'rest week' after my legs just felt smashed while running bush on Sunday...Ive put in three weeks trying to increase my speed, forgoing lots of recovery runs and generally breaking my own rules..God, it's addictive...no recovery runs and little stretching for three weeks results in feeling completely knackered.

I have to confess to enjoying a sleep in Tuesday morning and making it up with an avo 2km swim which i thoroughly enjoyed...today my legs are coming back to normal and ill run with the Warriors slower than normal.

Here's a great article on Rest Weeks..basically it says whats the point of training hard if you dont leave a space for your legs to adjust and the muscles to build..this wont happen if your just pounding them into submission all the time..

Three Months of Chi

2012-02-01T16:28:00.000-08:00

Im sitting here at my desk after four hours of editing something, taking a break and refelcting happily on last nights 10km tempo run.....5.3mins/km, lots of hills and this morning i only hurt in the right places..

Thats the fastest I have run in about 9 months (slow for many possibly) and it represents the return of my confidence....

It's now been three months since my first chi-running lesson with JR Campion of Vortex Performance.....I remember feeling pretty miserable and burned out at the time, slumping around the field while he videod my terrible form.....last night I felt like i was flying, leaning forward, breathing relaxed, feeling easy but with enough strenght to sprint the last km at the end...

I have toyed with trying minimal shoes given this success but shy away from messing with a good thing...if i did try them it would only be for a km here and there and whats the point of that ?

Either way i can feel a good year coming on, so long as i dont take things for granted and keep it all going...

This Years Races

2012-01-29T15:04:00.000-08:00

Been um-ing and ah-ing about what to run this year, especially whether or not to run a marathon...pretty much certain Ill avoid the marathon and focus on some great fun 10-20-30 length races....keen though to make this the year of Chi, the year of enjoying running and the year of going out hard and staying that way...

Here are the races i am planning

1.-April Linfield: 10km: horrible hills

2.-May Sydney SMH Half

3.-June Woodford to Glenbrook 25km: never done this before and it would be my longest trail run

4.-August Jabulani Challenge 23km: my fave run last year

Pub2Pub: never miss

5.-September Sydney Blackmoore's Half: time to beat last years dissapointing time

6.-October SAN Run4Life 10km

7.-November Bare Creek Trail St Ives 10km: short but sweet local run

The highlights will be Woodford to Glenbrook and Jabulani...the low point will be the SAN and Linfield which are horrible hilly courses on the road...

As far as Marathoning goes I hope my one outing will not be the only one i do in my life, lets see.

Cruising

2012-01-19T15:37:00.000-08:00

Just a short note to celebrate the fact that I have now been running consistently now for about four weeks with no serious niggles, strains, relapses, tendonitis, sore ankles to speak of and that chi-running in demonstrating the effect I hoped it would have.....the foam roller has cobwebs on it, the rolling pin (called Cyril) in being used in the kitchen not on my legs (yuk!) and i am not spending half my time stretching out knots and strains...

If youd asked me three months ago if this was possible Id have laughed...I really was getting very frustrated and fed up but now feel completely free again.

The current state of affairs also isnt a result of any easing off of running...Ive taken on some major challenges, including Pidgeon House mountain (nearly twice in a row), plenty of 2 hour bush runs, hill running, tempo, etc.

Overall my conclusion is that all my problems were postural...I was smashing my legs and feet into the pavement and The Beast was not helping one bit...

Now Im happy with Brooks Adrenalin but am seriously contemplating taking it down a step further. These beauties look good!

Summer Running

2012-01-09T16:47:00.000-08:00

What a fantastic two weeks of summer running I have had down the South Coast in Manyana. Thanks to my chi-running coaching i ran more kms than ever before, on harder terrain, with minimal pains and strains.

The highlight was a run from Manyana Beach to Monument Beach, a run that involves alot of softish sand running, bush tracks, rocks and some road....a 12kms arduous run that was the regular jaunt with my friend Alison.

The second highlight was a run up Pidgeon House Mountain, a steep mountain run with 750metre elevation.....lots of kiddies came too, walking, while I played the hero and tried to beat my record of 1hr7mins return.

I made the top in 38mins (a record) but came down slower than last year, amounting to a 30 second pb in the end of 1hour5mins30secs.

The total for 12 days was around 80kms, most of it off road, amounting to a massive vote of confidence for chi-running and the year to come!!

Plans for 2012

2011-12-19T12:12:00.000-08:00

As the year ends i am thinking about what has been achieved this year. Its been a great year of running with the highlights:

1. Finishing my first marathon in Canberra in April
2. Going bush and tackling the Jabulani Challenge 22kms
3. Discovering the Great North Walk and all its pleasures
4. Starting to develop sustainability through chi-running

Next year I will give the Marathon a miss and focus on mainly trail running and consolidating chi-running ....i dont feel the thrill of setting a marathon goal but am very keen on doing more trail runs..

...which runs to aim for next year has a few dilemnas in it....I was keen to run Mt Wilson to Bilpin 34kms in August but it clashes with a few other things, particularly Jabulani and Pub2pub which i really dont want to miss. Here's a tentative list

Linfield Funrun 10k April 3
Sydney Half Marathon May 20
Woodford to Glenbrook June 26 25kms
Jabulani Challenge 7 August 21kms
Pub2pub 13kms August 26
Blackmores Half September 18
Bare Creek Trail Run St Ives 10kms 13 November

The new run for the year will probably be Woodford to Glenbrook in the Blue Mountains rather than Mt Wilson to Bilpin

The key will be to keep enjoying it of course, focusing on form not speed and do as many casual runs with friends in the bush as possible!

Chi's Coming Together

2011-12-15T17:53:00.000-08:00

Every now and then Im getting that feeling like all the stars align and i finally understand how the chi-running process is supposed to work...so far ive practiced specific things on each run, mid-foot strike, cadence, pelvis in, relax,but during the past few runs this week it has started to come together as a whole..

Last wednesday night for example i ran 11kms, most of which involved the forward lean and correct posture and felt really at ease and relaxed for the whole run..my pace is still slow (as low as 6mins/km at this distance) but I can feel the petrol still in the tank when Im getting it right.

The biggest benefit seems to be what happens between runs rather than just during runs...the terrible strains and pain in my ankles and abductors has diminished and i am finding that my recovery is much quicker...

Lets hope i have finally found the answer.

More GNW Fun

2011-12-10T17:30:00.000-08:00

Two weekends in a row exploring the great North Walk, this time accompanied by a great kid, 11year old Christian, who spent much of the time in front bounding around like a rabbit while we slugged it out up and down hills for 2 hours...leeches? pull 'em out!

Running this track near home down in the direction of Galston Gorge is something I could get used to...focussed this run on trying to get the chi-lean in the bush...can be tricky when your looking down at your feet and hopping around but will keep persevering..certainly feeling pretty good a few hours later..stiff but no strains.

A Chi-List

2011-12-08T13:59:00.000-08:00

Just writing myself a note of the chi-things I need to remember in the long term...cant keep them in mind every run, perhaps only one or two, but listing them here helps me imprint them on my brain.....this week im focusing on 1.,2.,8. and 9.....do far so good

1. Shorten your stride

2. Focus on form and forget the road

3. Keep lower legs limp or they'll get injured

4. Relax

5. Look up

6. Engage pelvis only

7. L-E-A-N

8. Keep arms at 90 degrees

9. Use arms to guide cadence

10. Keep legs straight on

11. Keep feet closer together

12. Feel legs go out the back from above hips

13. Midfoot strike

14. Bodysense

15. Use metronome

Changes!

2011-12-05T23:11:00.001-08:00

Its been a while since my last post...things have been pretty busy...As far as running goes the highlight in the past few weeks has certainly been the Marysville Half Marathon, run in a town obliterated by bush fires a few years ago...you can see below that it's re-grown pretty well

The course consisted of mud (first 9 Kms), then uphill (next 7), then down hill (next 5)...at the end of the long torturous hill was a beautuful waterfall to reward our efforts........

Generally I was very happy with my race..I took the view that a steady run would work best, especially given the mud....generally i was out there to enjoy it, practice my chi-form and look around...below, however, you can see my form after the massive hill where my legs, core and back felt quite smashed...pretty much defines the opposite of chi, but, hey, its a transition that should take quite a while.

I have to take my hat off to Grace and Wendy who i went with..Grace because she ran effortlessly and for her generosity with showing me about and transport..

Wendy because she was a massive inspiration..this was her third half for the year and she has already run three marathons too including St Petersburg.......she has so many stories about a lifetime of running...what a fantastic person...

After this i took a few days rest, ran a few 7kms during the week, then smashed it again on Sunday with a 2 hour trail run along GNW from Westleigh towards Galston Gorge...thanks Duncan and Al for a really enjoyable run..

During the week Ive been feeling abit sore....hobbling abit during my second Chi training session with my great coach, JR...this time trying hard to learn how to speed up my cadence...some improvements but along way to go..I like the diagram below, because it reminds me to relax about it abit and take my time..Im giving myself 6 months to get it properly

I did however buy some new shoes...not flat ones as advised but 2 steps down from The Beast....Ill gradually get there..

By for now!!!

Taperish

2011-11-21T19:12:00.000-08:00

Im not sure if your really allowed a taper when you havent yet peaked but Im having one anyway for the Marysville half Marathon next weekend...due to a sprained ankle, the flu, travel and then chi-practice Im feeling pretty undercooked as far as running any sort of PB.

My general aim this time will be form over speed...if i can go out steady and keep my form when the going gets tough, enjoy the race and emerge without too many strains Ill be happy...

The honest truth sa Im just happy to be running more freely and enjoying it again thanks to the change in my posture...i kind of know now that injury prevention is all down to me and wether or not I keep it up and listen to my body when it tries to tell me something....this is good.

After the half there are no more races until Canberra Marathon in April...as well as training for this the aim will be to hit some trails just for fun...

Pigeon House Mountain at Christmas
GNW from Westleigh to Berowra (in sections)
Westliegh to Crosslands
...and more

All good in my running world at the moment so long as i am not tempted to thrash myself and keep steady

Body Sensing

2011-11-19T00:40:00.000-08:00

Two weeks of practicing Chi-Running has indeed been good for the body (and the soul)....Im relaxed, no sign of any injury or niggles and feeling strong and ready to roll..the first time in many weeks if not months that I havent spent the night before the long run worrying if I was hurt.

Part of it I know is simply common sense, the act of slowing down and focussing on posture not speed; but on wednesday night this week i felt speed too (for me!) which made me think that maybe i have a better running future ahead...

I think the other thing is that i have generally become a little more aware of my body...on descents i am more careful, on hills i dont lift my legs as much, I stretch before and and after and turn the music off if i need to focus.....somehow the bubble has burst that had me thrashing myself all the time....time to keep going and see what the future holds

Heres a new track im loving when i carry music..

Chi-Prioritising

2011-11-14T15:08:00.000-08:00

Im not sure if this is because of the general thrust of chi-running to relax and enjoy things rather than smash down barriers but i made a decision yesterday to ease up on myself abit when it comes to the goals i have set myself.

In the past my big goal has always been to run 6-Foot Track, a seemingly impossible one given the 4 hour marathon qualifying time...this pressure has been exacerbated by joining a Bush running club where everyone runs 100kms at the drop of a hat....

I am starting to see that what i actually want out of my running year is as follows;

1. One normal marathon per year (Canberra)
2. Some trail runs between 20 and 30kms
3. A couple of halfs
4. A couple of ten kms
5. Run trails on new tracks for the adventure and fun
6. Build up a consistent road running regime four times a week

Each person has their limits and i think these are mine...no more secret ultra goals....Im sticking to what Im good at and going to take some pressure off....(of course these goals would seem insane if I looked this a few years ago)

In the immediate next few weeks I will keep my posture as my main focus, run my last long run this Sunday and then have a nice easy Marysville Half the week after...

Chi-Progress

2011-11-11T01:31:00.000-08:00

Been practicing Chi-Running for all three runs this week; nice and easy

1. Nice and easy 35 mins on the treadmill to keep things steady while i tried it solo for the first time
2. 6kms with the Warriors, slow but a few hills
3. Intervals including aggressive hill running

All up I am really getting the hang of it. I notice my breathing has improved too and during intervals i could feel the speed that is possible...much faster than I was before on the 400 and 200 sprints..very promising.

On the negative side, while all my right leg abductor and groin sprain has completely gone i have noticed a slight pain in my old ankle tendon injury, but it was easily stretched out. Im pretty sure this is part of the transition to 'leaning' and i need to be real careful i dont push the transition hard too early....I may even wear my trusty ankle support on this weekends long run just in case...I still have to perfect the slight one-two inch lean and am probably leaning too far..also I still nee to work on floppy relaxed lower legs..

So....some mixed results but in the long term I am optimistic...over the next few months, if Im careful and bring my old ankle injury with me via stretching and strengthening i can really see a future with fewer strains and eventually even lighter shoes and speed....slowly but surely seem to be the key.

Chi-lling

2011-11-07T16:54:00.000-08:00

I had my first Chi-Running coaching session yesterday, two hours of paradigm-shifting realisatons that I generally lumber instead of run and am definitely not aligned and smacking my feet down hard like breaks right on the heel....

The coach sent me a video and i was surprised to see my slow cadence and stooped frame and really enjoyed all the things i was taught....legs straight, pelvis engaged, head up, shoulders aligned and relax..Ive been doing it walking down the street and at the shops too..

I went for a test run twice just to see if i could do it and the forward lean and midfoot strike seems abit different at first but Im holding high hopes that it will mean the end of constant thigh strains and ankle pain and perhaps even the death of my Brooks Beasts (he told me to ditch them NOW!)

This is what i have to remember

1. Legs straight on

2. Pelvis engaged

3. Upright and shoulders/hips aligned

4. Strike legs out the back

5. Midfoot strike

6. Lean to speed up with same cadence

7. Form not power

8. Stay mindful/bodysensing

9. Dont worry about what others are doing

10. Chi-illax

Its alot but it all seems to come together in one piece...

Running Clears the Sinuses

2011-11-05T14:05:00.001-07:00

The last three weeks has not been the ideal preparation for the Marysville half, starting with a sprained ankle in the bush which put me out for ten days and then the manflu which got me for another week....in that time Ive probably done 7 runs max and quite abit of cross training...

This morning, however, was one of those beautiful solid runs, where your not killing yourself, but you have no niggles and feel your power and you glide along.....sometimes i think running 4 times a week may be too often as you never fully get your body back to square one..after a week in New Zealand teaching with the flu it was fantastic to run easy with my two partners just for the hell of it..11 hilly kms, including the 'bastard' hill down in Beecroft that is almost vertical......there's nothing better for clearing the sinuses after the flu although i think my buddies were abit grossed out....luckily, as you can see above, it did show off my abs when i was doing it!

Its nice to be back and to make things better tomorrow i have my chi running coaching session..

On the mend

2011-10-27T15:42:00.000-07:00

This week has been recovery-running-from-ankle-sprain week where i am running three easy 7kms and one easy 15km....the first two were a real shock to the system after 10 days rest and the week before that being pretty easy..it's amazing how the edge wears off in this short amount of time...on my first run my ankle blew up a little the next day which had me worried until i googled that it was normal.....the second days run was extremely hills which made my ankle hurt near the end...I put it in a bucket of cold water afterwards and then it has been relatively painfree since..

This morning very little pain, still sluggish but i really feel like i am on the mend.

I have also been practicing Chi-Running in preperation for my first coaching session in a week or so......i think i undestand how the midfoot strike is achived (kick legs out the back more?) and this means you can lean forward while keeping your pelvis engaged....I have to say it feels pretty good and natural although i have sore muscles in places i dont usually get them (hips, glutes, shins)...I hope this means Im doing it properly..

I now have three weeks of training left to get ready for Marysville Half...it wont be my finest moment but so long as i get out there and enjoy it Ill be pretty happy..

Time for Coaching

2011-10-24T03:21:00.000-07:00

Just had a revelation over the past week...if i continue to battle with niggles my enjoyment of running is at risk and I need to change something..not because of my ankle (that wasnt related to posture) but the other niggles that have been plagueing me.....Ive decided to book a session with a coach, a Chi Running coach as it makes so much sense...

I love the quote

'The aim is to become more self-aware and to feel "one with the road." Finish times and pace times are considered less important than improving one's efficiency'.

I want to get it tatooed on my arm so i remember it...

I also think the idea of 'body sensing'..tuning into your body as you run, making sure the upper and lower body works together, that you are relaxed, core engaged, efficient...

Ive emailed a coach in the city so lets see how it goes...

Healed!!!!!

2011-10-23T03:16:00.000-07:00

Ok, i know Im abit more excited than i should be, after all its only been a sprained ankle but there's nothing more satisfying than the fruits of patience...ive spent the last week on the stupid crosstrainer and followed all the advice i could find..stretch, write the alphabet with my foot, strengthen and avoid the temptation to run...not running for 8 whole days is an all-time record since i started 2 and a half years ago and I did it!!!!!

I feel totally clear now and even my thigh strain has gone and other niggles....maybe I should do this every few months or so as Im rearing to go....

I now have three weeks until the Marysville Half..this week Ill ease back in, then thrash myself for two weeks and taper abit on the last...Ill spend one week teaching in New Zealand too so will get some great running in Aukland, Wellington and Nelson...found some great routes last time I was there, with the highlight the riverbank run in Wellington.

After that it's the beginning of Marathon Training (Canberra) but i also really want to do some exploring long The Great North Walk too, to Crosslands and other places..cant wait!!

Time for some music...

Patience IS a Virtue

2011-10-19T19:32:00.001-07:00

After two and a half years running it's amazing how Im still learning things that seem pretty basic once youve got them

1. Running by it's very nature will mean youll hurt yourself every now and then

2. Proper patient recovery is the best way to keep going

I know a sprained ankle isnt much to whinge about but its finally dawned on me that there is no need for all the angst and carry-on whenever i have to take a week off here and there.....God knows my legs are enjoying it and once the obsessional bubble has burst I can even admit that so am I....its a great antidote to emotional burnout.

Ankle is not hurting much now, just a little on the side..im focussing on strenghtening ans cross training and will not run until next Tuesday to be on the safe side...Im super proud of myself because its the first time Ive done this the right way....after a groin strain last year and an adbuctor strain a few months ago i just kept going and needless to say they have never really fully gone away since..

Great Article on Ankle Sprains

2011-10-19T03:02:00.000-07:00

Management of Ankle Sprains

MICHAEL W. WOLFE, M.D., Lewis-Gale Clinic, Salem, Virginia

TIM L. UHL, PH.D., A.T.-C., P.T., and CARL G. MATTACOLA, PH.D, A.T.-C., University of Kentucky College of Allied Health Professions, Lexington, Kentucky

LELAND C. MCCLUSKEY, M.D., Hughston Clinic, Columbus, Georgia

Am Fam Physician. 2001 Jan 1;63(1):93-105.

Without adequate care, acute ankle trauma can result in chronic joint instability. Use of a standardized protocol enhances the management of ankle sprains. In patients with grades I or II sprains, emphasis should be placed on accurate diagnosis, early use of RICE (rest, ice,compression and elevation), maintenance of range of motion and use of an ankle support. Sprains with complete ligament tears (grade III) may require surgical intervention. [corrected] Although early motion and mobility are recommended, ligamentous strength does not return until months after an ankle sprain.

e-case design. J Athl Train. 1997;3

Here's the link

Nietzsche Was a Runner

2011-10-18T01:03:00.000-07:00

How is it possible that this crazy philosopher, existentialist, nihilist, immoralist was so right about running?

Sit as little as possible; give no credence to any thought that was not born outdoors while one moved about freely—in which the muscles are not celebrating a feast, too. All prejudices come from the intestines.

The sedentary life—as I have said once before - is the real sin against the holy spirit.

......from Nietzsche's Ecce Homo, (trans. W. Kaufmann), p2 s1

Exhaustion is the shortest way to equality and fraternity.–Friedrich Nietzsche

“On the mountains of truth you can never climb in vain: either you will

reach a point higher up today, or you will be training your powers so

that you will be able to climb higher tomorrow.”

- Friedrich Nietzsche

He's clearly not running here