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2014 Running Year in Review

A very happy, healthy and prosperous New Year to all. Here is a brief post looking back at my 2014 Running Year …

Running Focus

My primary running approach once again continues to be to run (live) healthy, both physically and mentally. I focused mainly on the following points:
– ChiRunning efficiency; and my tendencies that resurface over time.
– Single leg stance stability; this has directly resulted in additional fluidity and power … and a faster comfortable pace.
– Breathing exercises to improve efficiency. Read the rest of this entry »

Posted on Jan. 1st 2015 | by echifitness | in All, ChiRunning, Events | No Comments »

2014 Staten Island NYC Trail Festival 50K Ultra Summary

Yesterday was the 4th Annual Staten Island NYC Trail Festival at the Staten Island Greenbelt. The events were a 10K, 25K and 50K trail run. I have wanted to come back to the single track trails of Staten Island ever since the 50K in 2011. This event was only two weeks after my 2014 JFK50 Mile Ultra, but I could not resist another opportunity to explore after I noticed a course change from 3 years ago. My recovery after the JFK50 was minimal and I was comfortable getting back out there for a long event. I registered only 36 hours before even though the forecast was for extended rain the night before and possible Read the rest of this entry »

Posted on Dec. 7th 2014 | by echifitness | in All, ChiRunning, Events | No Comments »

JFK 50 Mile Ultra 2014 Summary

The 52nd Annual JFK 50 Mile Ultramarathon was on Saturday November 22, 2014. It was my 6th JFK 50 (see previous year’s summaries: 201320112010, 2009, 2008). This year my time was about 23 minutes slower than my 2011 course PR. Although I thought a PR was possible this year, perspective suggests that 50miles is 50 miles and there are many more ways to quantify the experience than the finish time.

Read the rest of this entry »

Posted on Nov. 30th 2014 | by echifitness | in All, Events | No Comments »

2014 Sloppy Cuckoo 12hr Trail Run Summary

This past Sunday I participated in the Sloppy Cuckoo 12 Hour Trail Run at Pennypack Park in Philadelphia PA. I had my eye on this event ever since running the Dirty German 50K Ultra (summary blog post) this past May on some of the same trails. The same RD also does the Blues Cruise Ultra in Reading PA; another great event and a very fun group. Leading up to the event I did my normal weekly mileage and added some long training runs, including back-to-back 20s. My “taper” was about a week; shorter runs early in the week and then resting later in the week. My objective for this event was to enjoy these fun trails again and test a few new fueling approaches.

Read the rest of this entry »

Posted on Oct. 1st 2014 | by echifitness | in All, Events | No Comments »

“Nutrition” for Boundless Energy

Here are my top seven elements of “nutrition” that I currently focus on to promote a high level of consistent and almost boundless energy. When my energy or my mood drops I can usually point it back to one of these elements being neglected or out of balance.

Since I am big on measuring so I can also adjust in the desired direction, I have also graded myself on each element and my current focus point to Read the rest of this entry »

Posted on Sep. 8th 2014 | by echifitness | in All, ASEA, ChiRunning, Fitness, Nutrition | No Comments »

Shoe Type Gradual Progress Transitioning

Gradual progress is a key ChiRunning principle which allows the body to adapt to changes in stimulus so that greater skill, distance and/or performance can be achieved safely. This principle applies to any change in running and in life. A tree knows to change gradually with the seasons to limit risk.

This concept is very important in shoe type transitioning as skill increases. Typically a transition moves toward more flexible, flatter and lighter shoes. The suggested approach is to focus on technique first; and allow that to signal when less shoe is possible for each individual. As technique improves Read the rest of this entry »

Posted on Jul. 28th 2014 | by echifitness | in All, Barefoot/Minimalist, ChiRunning | No Comments »

2014 Dirty German 50K Ultra Summary

Yesterday I ran the Dirty German 50K Ultra at Pennypack Park in Philadelphia PA. This event has been on my radar for a few years due the concept of running a trail ultra within the city limits of Philadelphia. The RD also does the Blues Cruise Ultra in Reading PA in the fall; another great event and a very fun group. Leading up to the event I had just done the NJ Marathon three weeks before. I maintained my normal weekly mileage since then but did not do any really long training runs. I just focused on course specific technical trail runs; as it turned out Read the rest of this entry »

Posted on May. 19th 2014 | by echifitness | in All, Events | No Comments »

2014 NJ Marathon

Yesterday I ran the NJ Marathon. The event was on my radar throughout the winter/spring as I continued with my usual 35-45 mile running weeks. Somehow I was averaging about 40 miles per week throughout the harsh winter – with zero treadmill miles. Leading up to the event I had very few long course-specific training runs testing distance and pace. Here is a mileage graph of this year Read the rest of this entry »

Posted on Apr. 28th 2014 | by echifitness | in All, Events | No Comments »

2013 Running Year in Review

A very happy, healthy and prosperous New Year to all. Here is a brief post on my 2013 Running Year …

Running Focus

My primary focus continues to be to run (live) healthy, both physically and mentally. I focused mainly onthe following points:
– ChiRunning efficiency; and tendencies that resurface over time.
– Single leg stance stability; this has directly resulted in additional fluidity and power … and a faster comfortable pace.
– Breathing exercises to improve efficiency. Read the rest of this entry »

Posted on Jan. 1st 2014 | by echifitness | in All, ChiRunning, Events | No Comments »

JFK 50 Mile Ultra 2013 Summary

The 51st Annual JFK 50 Mile Ultramarathon was this past Saturday November 23, 2013. It was my 5th JFK50 (see previous year’s summaries: 20112010, 2009, 2008). This year my time was an hour+ slower than my 2011 PR, but not my slowest. Although I had aspirations for another PR, in retrospect it was simply good to completed this event after having to miss it last year.

Read the rest of this entry »

Posted on Nov. 26th 2013 | by echifitness | in All, Events | No Comments »

Testimonials – 11/21/13

Here is feedback from a client who ran her first marathon in Philadelphia on November 17th, 2013.

(in a hand written note)

“Dear David,
Thanks again for all of your support and guidance during my marathon training. I hope you enjoy these home-baked Read the rest of this entry »

Posted on Nov. 21st 2013 | by echifitness | in All, Testimonials | No Comments »

Testimonials – 11/04/13

Here is email feedback from a client who ran their first marathon yesterday, the NYC Marathon on November 3rd 2013:

David,
Our last run instructional run was terrific and I practiced hard exactly what you taught me. My goal was to run with you again, but life got in the way … September was Read the rest of this entry »

Posted on Nov. 4th 2013 | by echifitness | in All, Testimonials | No Comments »

2013 Blues Cruise 50K Ultra Summary

I started the blog post for this event two years ago (2011 Blues Cruise 50K) like this:

“Yesterday I participated in the Blues Cruise 50K Trail Ultra put on by the Pagoda Pacers. The event is just west of Reading PA at Blue Marsh Lake. The objective of this event was a low heart rate long training run as preparation for a larger event in November.”

This year’s goal was very similar, but I did not wear a heart rate monitor and just went on perceived effort. I also added some breath work and adjustments in fueling.

Here is a map of the course (click on it for a larger view) which is one big loop around Read the rest of this entry »

Posted on Oct. 7th 2013 | by echifitness | in All, Events | No Comments »

Testimonials – 10/02/13

Here is feedback from a ChiRunning half day workshop participant from earlier this year:

Thanks to the Chi Running course I took with you on June 8th, I completed one of my best half marathons ever – the Bird-In-Hand Half Marathon on 9/7 in Bird-In Hand, PA. Although I had been using the technique I had learned from the Chi-Running video for over a year, your course made critical refinements to my form which improved my performance. One of the critical Read the rest of this entry »

Posted on Oct. 3rd 2013 | by echifitness | in All, Testimonials | No Comments »

Testimonials – 09/17/13

Here is feedback from three participants who recently took a half day ChiRunning® workshop:

Thank you SO much for Saturday. I don’t really have any runner friends since I moved to the US and it was lovely to talk about a hobby I love with other enthusiastic people. I came home on Saturday buzzing to my fiancé about how fantastic it was. He had bought me a session in NY with [xxx] and although I learned some things from it, I found their technique difficult to relate to. This just made sense and Read the rest of this entry »

Posted on Sep. 17th 2013 | by echifitness | in All, Testimonials | No Comments »

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